| 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: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Swimming Lifetime Miles: | 43450.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 13.10 | 0.00 | 22.85 |
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| Mirage 3 (Pink) Miles: 13.10 | Pure Flow 1 Miles: 9.75 |
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| | Race: |
Carlsbad Half Marathon (13.1 Miles) 01:33:42, Place overall: 45, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| 1:33:42 (7:09 average pace). A new PR by 30 seconds! Hoorah! Obviously, the race went well. I decided to target 7:15 for the first half of the race, and I was more or less spot on. My plan for the second half was to go faster. And here is where the race went better than I expected. I sunk into a 7:00 pace and found the zone, taking it down to 6:39 in the 13th mile, and then down to 6:24 to the finish with lots of energy to spare.
Looking forward to shaving another 30 seconds to a minute off next race!
The Stats
Overall: 206 of 7256 (1st place was 1:02:13)
Women overall: 45 of 4303 (1st place was 1:14:17)
Division F30-34: 12 of 795 (1st place was 1:21:31)
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| Mirage 3 (Pink) Miles: 13.10 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sore from race, so took a rest day. Even soreness in both sides of body calves, hams, groin area, quads. Also sore forearms and bicepts are sore (too much tension in upper body?)
Sore/stiff right hip again. Got a massage. My first Ashiatsu Massage - where therapist uses an overhead support system to control her bodyweight and massages with feet. This was very effective on the quads, which took out some of my hip tension on right side.
Decided it is the right glutius medius that is sore. Yoga, foam rolling, and restorative yoga poses after the massage. A lot of relief!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - cranked heat up in house to 75 and did a big stretch, yoga, foam roll. Hip feeling so much better. That massage really helped. First time I feel a massage has really made an impact on my recovery.
PM - 30 minutes elliptical, easy and hated every second of it. Followed by pull up workout #6. 3x20 push ups; 3x13 cable rows (55 lbs); 3x10 military press (15 pounds); 3x13 pull overs (20 pounds); 3 sets of 3-way planks (30 seconds). Wrapped up the workout with more yoga and foam rolling. Then did some restorative yoga poses in the evening while watching the Aussie Open.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| AM - easy miles. Checked out part of the San Diego Half (3/9/14) course that is by my house. There is one big, long hill - and it is about 0.5 miles from my front door. It's a quad burner. Need to practice it. It is a 1.5 mile hill that goes from 3ft to 300 ft.
PM - YOGAS!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles through the neighborhood. Foggy this morning so had to stay on streets with good sidewalks. Lots of hills.
PM - pullup workout. 2x10 pullups (30 lbs assist); 3x15 pulldowns (55 lbs); 3x-15 upright rows (20 lbs); 3x13 close grip benchpress (45 lbs); 3x12 bar pullups.
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| | Comments(1) |
| | 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes elliptical
pullup workout - 3x20 push-ups, 3x15 single arm rows (20#), 3x15 triceps pulldown suppinated, 3x15 front raises, 3x12 bench press (50#)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 13.10 | 0.00 | 22.85 |
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| Mirage 3 (Pink) Miles: 13.10 | Pure Flow 1 Miles: 9.75 |
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