Training for a Belt Buckle

Week starting Dec 13, 2009

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesTarzan's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200820092010201120122013
15% off for Fast Running Blog members at St. George Running Center!

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

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00
Night Sleep Time: 22.50Nap Time: 0.00Total Sleep Time: 22.50Weight: 0.00
Sun, Dec 13, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

RHR 53.  Taking a rest day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Mon, Dec 14, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

RHR 47.

Hitting the gym later.

Doctor's appointment for the Achilles Tendon on Wednesday.

PM - 60 minutes stationary bike at the gym. Random cycle. Level 4.

Good lower body stretching.

1 hour upper body and core strengthening. Patellar Tendonitis is slowly improving. 2 weeks ago I wasn't able to do the lower back workout without modification because of the flexibility and pain in the right knee. Today there was no pain during that workout portion.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(1)
Tue, Dec 15, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

RHR 48

Was going to ride the bike in the afternoon, but gave blood on the way home, so decided to not push my luck.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Wed, Dec 16, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

RHR 48

Met with Dr. Longe this morning on the Achilles and a follow-up to the hamstring tendonitis.

Hamstring is slowly healing.  He says to just keep stretching and avoiding overdoing things, that it will probably take a long time to fully heal.

Achilles - good new is there is no thickening or tears, so I must have got smart and stopped before it went too far.

Current plan of action - another couple weeks of not running.  I'm hoping to gear up to start again on January 1.  

4x per day with the topical anti-inflammatory.  Daily do heat, specific stretching for the achilles (straight leg and bent leg), ice for 10 minutes.

I have the okay to ride the stationary bike, ellipticals, and pool work as long as I make sure to not push off with the toe.

After 1 week I am supposed to start doing a single leg pushoff on the mini tramp to get the calf muscles and achilles working correctly. Focus on good form.

When I do start running I should do it on the treadmill with an uphill slant.

PM - 60 minutes on the stationary bike.


Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Thu, Dec 17, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked 2 miles with the dog after work.

60 minutes on the stationary bike at the gym - relatively hard effort.

45 minutes lower body and core strength training.

Drank a can of Ensure.

30 minutes on the Arc Trainer, easy effort.

10 minutes using the jets of the hot tub on the achilles and knee.

Achilles tendon stretching.  Icing.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(2)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00
Night Sleep Time: 22.50Nap Time: 0.00Total Sleep Time: 22.50Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: