Lesley's Running Blog

Week starting Feb 09, 2014

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Member Since:

May 30, 2012

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

1500: 4:42

5K: 17:40 track

10K: 37:50

1/2 Marathon:1:22:59 Ogden 2007

Marathon: 2:59:25 St. George 2008

 

Short-Term Running Goals:

Under 1:25 half marathon 2015 ✅

Sub 3:00 marathon 2015

 

Long-Term Running Goals:

Run under 2:59 marathon (my pr)

Run under 1:20 half marathon

Personal:

Married to my husband Cameron, and we have 3 little girls, ages 6, 4 and 1.5.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Glide Lifetime Miles: 242.12
Adidas Sequence Lifetime Miles: 570.60
Nike Lifetime Miles: 231.44
Nike Pegasus Lifetime Miles: 26.81
Nike Orange/Pink Lifetime Miles: 461.50
Black Nike Lifetime Miles: 128.24
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.090.000.000.0015.09
Adidas Sequence Miles: 15.09
Weight: 0.00
Mon, Feb 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Disneyland with girls.

Holly workout in the am: Warm up do 10 squats 50 jump ropes 10 line touches  (a line touch is there and back)

 
Workout  A
 
   set your timer to beep on 30 second intervals-----every 30 seconds do ONE MORE line touch with a continuous clock (yes that was confusing so keep on reading)…..

 

When you're done with that rest for 4 minutes 
 

 

Here is workout B.
Basically you're going to do the same thing again BUT you're doing squats instead… start with as many squats as line touches you got up to and add 2 for each interval…. example if you got up to 6 line touches you will start your 30 second interval with 6 squats. Your next interval you will do 8, then the next 10 etc….. until you are unable to complete all the squats required in  the round.    GET AFTER IT!!!!
 
8 line touch, 22 squat. Ouch!

Weight: 0.00
Comments(1)
Tue, Feb 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

Finland run on ifit. 3.4 miles. Fairly flat. 187 ft elevation gain. 8:24 pace. 27:40 total time. 420 calories.

A.  5 rounds  ….30 seconds  of squat jumps (full effort every jump) ...30 seconds rest
       PUSH YOURSELF!!
rest 2 minutes
B.   then…. 3 rounds….
                                30 seconds pushups
                                   30 seconds  V ups
                                   30 second superman hold (don't count in score)
                                   rest 30 seconds
----you'll have 2 scores for this one  # of reps for A   #of reps for B

91 squat, 63 girl push-ups, 62 modified v-ups. Next month hopefully higher on squat jumps and get strong enough to do some real push-ups. First time around on this workout for me.

Adidas Sequence Miles: 3.40
Weight: 0.00
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Wed, Feb 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.800.000.000.002.80

Yellowstone Park run. 2.80 miles. 8:28 pace 23:20 overall time 346 calories, 125 ft elevation gain.

Holly workout:

*warm up by doing a full round of everything slowly, and whatever else you need to do to feel warmed up!

workout - As many rounds as possible in 12 minutes 1 round = 15 wallballs (use a pillow, basketball etc…) 20 jump ropes 15 supermans (keep your core tight and full contraction on top) 20 mountain climbers (try to touch your knees to your elbows and count every other leg)
Score is #of rounds

 

Finished 8 rounds, but went over 12:00 just slightly to finish out the last set.

Adidas Sequence Miles: 2.80
Weight: 0.00
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Thu, Feb 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Holly workout. Warmup. For time:

200 jump ropes

100 situps

80 squats

70 mountain climbers

20 burpees

12:00 min overall time.

Weight: 0.00
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Fri, Feb 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.310.000.000.003.31

Flat run in Venice, Italy. 55 ft elevation

26:45 total time

8:05 pace

405 calories
 

Adidas Sequence Miles: 3.31
Weight: 0.00
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Sat, Feb 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.580.000.000.005.58

Glacier National Park run up to Logan Pass and finished at Siyeh Loop. Steep incline for the first half of the run, and then cruised to the finish. Fun to run back home today.

810 ft elevation gain

53:30 total time

761 calories

9:35 pace

First 3 miles averaged almost 11 min pace due to 10-13% incline, then sped up to 8mph from 3-5.6 on -3 decline for the most part.

Adidas Sequence Miles: 5.58
Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.090.000.000.0015.09
Adidas Sequence Miles: 15.09
Weight: 0.00
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