| Location: New York,NY,USA Member Since: Nov 19, 2013 Gender: Female Goal Type: Age Division Winner Running Accomplishments: 5K PR = 18:47 (Winter 2014)
10K PR = 39:24 (Fall 2012)
13.1 PR = 1:31:24 (Spring 2014) Short-Term Running Goals: 1:30 Half Marathon
Long-Term Running Goals: Stay injury free. Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Swimming Lifetime Miles: | 43450.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 52.50 | 0.00 | 0.00 | 0.00 | 52.50 |
|
| Virrata Miles: 2.00 | Spinning Minutes Miles: 225.00 | Mirage 4 (Black) Miles: 10.50 | Mirage 3 (Pink) Miles: 2.00 | Mirage 4 (Purple) Miles: 42.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy 10 mintues. Hamstring was okay. A little stickiness in the usual spot.
Pilates class for core. Am I a class person now?
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - drills w the running group. I suck at b skips! But coach said my running form is looking very efficient. I must work on upper body a litle. Bring arms back more and closet to body.
PM - spin at Dansooz. Used clip in shoes for the first time. Couldn't get them to work... Tempo type workout tonight. Pretty tough.
|
| Spinning Minutes Miles: 60.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| a.m. met with personal trainer Luke who is at the ART clinic I'm going to. I have strong muscles in my disfunctional movements but am weak in functional movements. Got a new movement for lunges, dead lifts and single leg deadlifts. Tuck the tail and keep knees out (using the ankle and hip) are the main ideas.
p.m. extra long charity spin for AIDS life cycle. 75 minutes.
|
| Spinning Minutes Miles: 75.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes spin, 30 minutes pilates, 60 minutes foam rolling, stretching, and PT expercises.
|
| Spinning Minutes Miles: 30.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1.5 @ 7:30 / walk / 1 @ 7:30 / walk / 0.5 @ 7:30 / walk = 3 miles running!
I had a breakthrough in understanding how to put all the drills, weight training, and form advice into sound running form. I thought of tucking my tail, which causes a very slight lean forward and the abs to engage. This position allowed me to push off strongly using my glutes. Also thought about having an active foot strike and driving higher with knees.
And my stride was more powerful, as demonstrated by a 7:30 "easy" pace.
Left hamstring feeling weaker than right but it's not tight and pulling anymore.
|
| Mirage 4 (Black) Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 minutes pilates.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| a.m. - ART appointment. Therapist could not feel any adhesions in hamstring, and because I am feeling not feeling any pain while walking or after short runs, I am clear to run now. And no more appointments! Going to follow a conservative training plan close to this: http://www.runnersworld.com/race-training/coming-back-serious-injury. At least at first. Should be able to run - not race - a 10K by Thanksgiving!
p.m. - 4 x run5/walk5 on the Embarcadero. About 7:00 pace.
|
| Mirage 4 (Black) Miles: 5.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| a.m. - leg/core work with Brandon. 3 plank series and bosu crunches. Leg whips, donky kicks, monster walks. Leg estension, leg curl, heel raise, toe raise. Single leg squats, Smith squats. Streatching. Balance exercises for foot strengthening.
P.m. - spinning
|
| Spinning Minutes Miles: 60.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 5 days in Puerto Vallarta for a wedding, and I managed to run once - pretty good! It's a wonderful city to visit. Besides the wedding, went snorkeling, kayaking, swimming in ocean, and lots of time pool side with cocktails!
|
| Mirage 3 (Pink) Miles: 2.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Along Embarcadero after work, about 4 of the 6 miles running slow. 3 x Run 8 / Walk 2. Plus I added a 12 minute run afterwards. Hamstring felt good as new in the 3 8 minute intervals but was feeling a little off toward the end of the last 12 minutes. Great progress!
|
| Mirage 4 (Purple) Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 minutes elliptcal at low intensity. Reading Matt Fitzgerald's new book, 80/20, on the benefits of training 80% of the time under the ventilatory threshhold. It could be a good training method for me, since I've been so injury prone in the last eighteen months. However, elliptical at below 130 bpm for an hour - BORING! I'll need an iPad to keep this up.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| a.m. running form/drill clinic. Still struggling with the drills but running form looks better.
p.m. 60 minutes low intensity cardio - 30 incline treadmill walking and 30 elliptical. All under 130 bpm.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Harbor Island run run10 walk 2 run10 walk2 run20. Hamstring felt great!
|
| Mirage 4 (Purple) Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Vinyasa Flow 90 minutes
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy in Balboa Park. Run 12, walk 2, run12, walk 2, run 10. +30 min yoga. |
| Mirage 4 (Purple) Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Low intensity XT. 35 min incline walking and 25 min elliptical. +yoga |
| Mirage 4 (Purple) Miles: 2.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles after work on Embarcadero. Run15, walk2, Run15, walk2, plus some extra running to get back to the office by sunset. Total running about 4 miles.
|
| Mirage 4 (Purple) Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 minutes XT cardio at < 137 bpm. 40 minutes incline treadmill and 20 minutes ellipitcal.
|
| Mirage 4 (Purple) Miles: 2.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run around mission hills after work. 20 minutes run / 2 minutes walk / 10 minutes run. It's getting dark early! Not too many after work runs in daylight left for the year.
|
| Mirage 4 (Purple) Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| leg / core workout with Brandon
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 25 minutes easy in Balboa Park.
|
| Mirage 4 (Purple) Miles: 3.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Home from a 24 hour trip to NJ to argue a motion on 3 days notice!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy miles in Balboa Park. 30" running.
|
| Mirage 4 (Purple) Miles: 3.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| legs workout at gym.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles in Balboa park with Elizabeth. About 40 minutes running.
|
| Mirage 4 (Purple) Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 52.50 | 0.00 | 0.00 | 0.00 | 52.50 |
|
| Virrata Miles: 2.00 | Spinning Minutes Miles: 225.00 | Mirage 4 (Black) Miles: 10.50 | Mirage 3 (Pink) Miles: 2.00 | Mirage 4 (Purple) Miles: 42.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|