Training for a Belt Buckle

Week starting Nov 30, 2008

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Location:

Sandy,UT,USA

Member Since:

Jan 01, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's: 50 Mile 13:07 (Pony Express 2010), 50K 8:35 (Buffalo Run 2008), 25K 4:02 (Buffalo Run 2006), Marathon 5:09:12 (St George 2008), Half Marathon 2:28 (Provo 2008), 10K 1:17, 5K 27:54

 

Short-Term Running Goals:

After 1/9/2010 - I am taking a year off from marathon length distances and focusing on building up my base speed on half marathons and shorter distances.

2010 Speed Goals:

  • Build up my base speed on training runs to 10 MM miles or better
  • Half Marathon - break 2:05 (9.5 MM avg)
  • 10K Goal 1 - break 1:00 (9.67 MM avg)
  • 10K Goal 2 - break 55 minutes (8.87 MM avg)
  • 5K Goal 1 - break 26.35 minutes
  • 5K Goal 2 - break 25 minutes

Long-Term Running Goals:

Long Term Goals:

  • Complete a 100 Mile race
  • Complete a 100 K race
  • Break 12 hours in a 50 mile race
  • Run all portions of the Wasatch 100 course
  • Break 5 hours in a marathon
  • Break 4.5 hours in a marathon
  • Qualify for and run Boston

Personal:

I need to figure out something inspiring or funny to write here. For now - I'll let the suspense build.

For further unexciting information on my life, check out my blog: Adventures in Running

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Vibram FiveFingers Lifetime Miles: 452.95
Montrail Streak Lifetime Miles: 195.69
Montrail Vitesse (9.0) Lifetime Miles: 89.75
Mizuno Wave Ascend 3 (2009) Lifetime Miles: 228.50
Brooks Advantage (Blue) Lifetime Miles: 271.42
Crocs Black Lifetime Miles: 80.85
Vibram FiveFingers - Black Lifetime Miles: 65.50
Hoka Mafate Lifetime Miles: 36.95
Hoka Stinson Evo 2012 Lifetime Miles: 53.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.000.000.000.0040.00
Brooks Advantage Miles: 16.00Brooks - Water Resistant Miles: 13.00Mizuno Wave Alchemy 8 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in 1:07:28.  Can I take 7.5 minutes off my 6 mile pace in the next year?

12:10/ 12:02/ 10:46/ 10:24/ 10:54/ 11:05

Perceived Effort - uphills 7-7.5  downhills and flats 6-6.5

Taped the foot before the run and used my new insoles.  It was nice to get out and run. Focusing on eating well - so that means I'm hungry and need to adjust my caloric balance.

Hopefully I will get to the gym and do an hour on arms/core in a couple of hours.

Brooks Advantage Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Felt sluggish tonight.  It was getting dark as I ran the last mile - but nobody ran me over.

PE - 1st 4 miles 6.5-7   next 3 miles 7-7.75

I think it is kind of humid out right now - I was pretty wet when finishing. Nice headwind for about the last 3 miles.

11:48/11:20/11:27/11:17/11:21/11:26/12:12 (cool down time rocks!)

Getting some protein in me now - then I will head over and take Odee for a walk.

Leslie fed me a healthy, nutritious dinner, then we walked Odee around the park for a while.

Trying to decide if I can eat a dessert - I'm at 1650 calories for the day and really tempted.

Brooks - Water Resistant Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

I have had a hard time this week getting up in the morning and keep sleeping in.

Went to the gym at lunch and ran 3 miles on the treadmill.

3/4 mile at 4.5 mph (1.0 incline)

2 miles at 6.1 mph (1.0 incline)

1/4 mile at 4.5 mph (1.0 incline)

More to come later....

Ran 3.25 miles after work - trying to keep my pace around 12:30 for consistent effort.

Lifted weights (arms and shoulders) for 30 minutes.

Brooks Advantage Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Was finally able to wake up today after only one attempt at the snooze button.  The left knee was tender the first half mile or so, but then quit hurting.  I felt really tired today and just took it easy, but my body was feeling the effects of increasing my mileage.  I am trying to start doing 40 mile weeks this week and then maintain them through the end of January and I can feel that will take some getting used to.

Very slow::13:33/12:48/12:37/12:27/12:35/12:31

As I left work today I noticed a sign across the street about Sporting Goods closeout and stopped in to check it out.  The store is only open for 90 days but has a lot of running and exercise clothes at what seems like reasonable prices.  If anyone is interested - it is in Murray - up the street from the Fashion Place Mall at about 800 E Winchester Street (right before RC Willey) on the north side of the road.

Brooks - Water Resistant Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.000.003.75

Worked late tonight and shopped for puppy supplies on the way home - so it was after 6 before I started running.  I wanted to do very slow miles tonight, so I explored every inch of several subdivisions (lots of turns and culdesacs to slow me down) around my home tonight.  I checked out 3 small subdivisions and 1 large subdivision.

13:55/13:33/14:00/10:00 (.75) (I'm trying to convince Marion she is a speed demon)

Yay - I only have to do 11 miles tomorrow to hit the 40 mile mark!

Brooks Advantage Miles: 3.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I picked up Odee at 7 this morning and we headed up to Davis County to run on Antelope Island.  His saddle bag pack was so full of water and treats I had to help him in the back of my jeep. And - since I took out the back seat - I kept having Odee literally looking over my shoulder.

We ran the WhiteRock trail and part of the Lakeside Trail.  Odee's leash kept shutting off my Garmin until I finally switched it to a position it wouldn't hit it - so relied on other's readings for some of my mileage.  Odee did not allow for any warmup at all - he was ready to run, so we rushed through the first mile - with numerous doggie pit stops until he settled in.  I made him run pretty well non-stop until the bench at mile 3 (this includes a long - but not steep - uphill). Odee was so thirsty he drank an entire water bottle full of water at this break.  I did give in and let him walk part of the next uphill (it wasn't for me - honest :) ).  Jim Stead caught up to us at this point and told us he just got permission for us to run a new section of trail.

This section follows the northern side of the valley around White Rock Bay.  It eliminates a pretty tough uphill, but also a long section of downhill switchbacks I really like. It was sweet running new trail.  This was gentle up and downs and I let Odee set the pace on this section. For about a mile we circled 6 buffalo - but other than Odee and the bison eyeing each other they just ignored each other.

When I came down the backside of the trail - Odee could see my jeep and he was setting a good pace. He wouldn't drink anything because he thought the run was almost over.  Sucker! There were still 4 miles left.  He was enjoying the treats his mom packed in his lunch. We saved most of them for after the run.

Met up with the other runners at the jeep after 11 miles of running (and 1/4 mile of walking uphill) and Odee cadged beef jerky off a few of them until I gave him his treats and boosted him up into the car.

Went to lunch at IHOP afterwards with my sis, BIL, niece and her hubby and Odee came out into the parking lot and met everyone and was admired. After lunch we stopped at Petsmart and it was fun watching people's eyes get big when they saw Odee and hearing 'wow - that is one BIG dog!'.  Lots of people wanted to know what he was and pet him.  He probably saw 20 or more barking dogs and totally ignored them all.  Les - that's the secret - make him run 11 miles each morning!

On the way home Odee and I debated about whether we qualified for the HOV lane (it says 2+ occupants - not people) - but we decided to not push our luck.

Mizuno Wave Alchemy 8 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.000.000.000.0040.00
Brooks Advantage Miles: 16.00Brooks - Water Resistant Miles: 13.00Mizuno Wave Alchemy 8 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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