| Location: Kowloon Tong,Hong Kong Member Since: Jul 02, 2007 Gender: Female Goal Type: Olympic Trials Qualifier Running Accomplishments: Unaided:
5K - 17:11 (track Pre-kids and at BYU) (1998)
10K - 35:48 (track Pre-kids and at BYU) (1998)
10K - 35:34 (road - Shek Mun 10k 12/12)
1/2 Marathon 1:19:44 (UNICEF HM 11/12)
Marathon 2:47:08 (ING Hartford Connecticut 10/10)
Aided:
St. George Marathon 2:50:40 (10/08)
1/2 marathon - Hobble Creek 1:17:14 (8/08)
10K - Deseret News 10K - 35:02 (7/08)
Short-Term Running Goals: PR 1/2 marathon AGAIN
Long-Term Running Goals: Break 2:46 in Boston! Personal:
I used to run for BYU, but only after trying out three times and finally walking on, so I was never a star. However, it was wonderful to run with great people and under Coach Shane. When you run with fast people, you can't help to improve! I graduated BYU in 1998, and didn't run a race until 2002, after having my second child. My hiatus and other crazy life commitments have made my competitive running suffer, but the last couple of years I have tried to get back into it the best I can. I have been married since 1996, to Paul Lowry, who is a runner himself. I have three boys (my three rascals), ages 12, 10, and 8. After a great 2008 season, I was injured and eventually diagnosed and cross-diagnosed with Ankylosing Spondylitis, a type of arthritis disease, which precludes running for all but the most stubborn. So I am on medications, trying to stay healthy, and seeing my PT often. And running! Now beating the streets in Hong Kong. |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2231.99 | 120.52 | 236.54 | 86.33 | 0.00 | 0.00 | 0.00 | 2675.38 |
|
| Brooks Defyance (Blue) Miles: 408.24 | Mizuno WaveRider (blue) Miles: 152.39 | 2009 Driving Miles Miles: 9.00 | Mizuno Precision (periwinkle) Miles: 296.04 | Mizuno WaveRider #2 (aqua) Miles: 46.84 | 2010 Mileage Miles: 3074.00 | Brooks Defyance (purple) Miles: 393.56 | Mizuno Precision (turquoise) Miles: 239.60 | Waverider Orange Miles: 320.28 | Saucony Type A2 Racers (red Baby) Miles: 15.50 | Saucony ST Racer - Pink Miles: 67.30 | Brooks Launch Miles: 57.80 |
|
| Night Sleep Time: 1343.50 | Nap Time: 39.75 | Total Sleep Time: 1383.25 | Weight: 125.57 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.05 |
| Indoor warm up 6.05 running slow (8:40 ave pace) |
| Brooks Defyance (Blue) Miles: 6.05 |
|
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 130.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran watchless - gps had no charge. This was a problem since I was supposed to do 10 miles, starting at 9:30 pace, and increasing to 7:40-8:00 pace for the last 6, and the last 6 were supposed to be on hills, and I was in unfamiliar territory, kind of (in Payson). Ended up running it just right. Focused on high knees, chin up, eyes up, on hilly faster miles. per course tool, I ran 10.02, I was out 1:24, but I take of 3 minutes for leisurely bathroom break in Smiths toward the beginning, so 1:21, or 8:05ish ave pace. |
| Mizuno WaveRider (blue) Miles: 11.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 127.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked 3 miles, power lunges, long stretching, then 61 minutes on elliptical @ level 5, except jumped to level 8 for one minute, three minutes apart x 4, and going to level 4 between #3 and #4 to get hr down, elliptical says I burned 1001 cals. Good news about eating is that I am committed to eating right this week. I want to see 125 before tax season hits. I, Michelle Lowry, am drinking a breakfast shake I made in my magic bullet which has spinach in it. Can you believe it? Total ingredients: 1 strawberry light yogurt, about 1/2 c. frozen blueberries, about 15-20 fresh spinach leaves, 2/3 of a small banana, about 1/2 c. oj, and some ice. Bon appetite. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 129.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.58 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.58 |
|
I am dietarily integritous! (ok so I had one bite from my son's birthday cake he brought home from a bday party, but good diet integrity is intact with 98% compliance in my world). I am not going low carb like my husband Paul. On his diet, you have to watch your fruits, any grains at all, his dairy (yes dairy has carbs) etc. It is way too restrictive. I am on the eat right so I can run well diet, and I will eat low carb for dinner to support him. His diagnosis of hoshi moto's thyroid disorder has been revoked for now anyway, so who knows if he should even be on a low carb diet. They've suspended his thyroid meds due to excessive hyperthyroid, and they'll check his blood in a couple of weeks. He's like mystery man. Wow, rambling. Focus, M. I slept in, then did a .5 walk and stretching for a warm up, since today is a hard workout. I met up with Josse at Will's Pit Stop, and we started warming up toward the canyon. 25F. 2 mile warm up (8:43, 8:33). Plan was 3x2 mile tinman tempo (7:13 prescribed pace for perfect conditions), with 2 min rest in between. We ran up one mile, 180 turn, then down one mile for each set. So we went up the canyon for the first mile and down for the second. There was a headwind going into the canyon, so presumably a tailwind going down, though the tailwind isn't so obvious, of course. 1 - 7:23 up, 6:57 down, 14:20 total, 2:02 rest, 2 - 7:15 up, 6:53 down, 14:08 total (holding back on pace on #2 esp), 2:03 rest, 3 -7:20 up, 6:49 down (14:09 total) Josse tried to make me go fast on the last mile!!!! We were going way to fast half way through this mile, but managed to slow it down a bit. Cool down 2.25 (8:27, 7:58, 8:00 for last 1/4). Total run 10.58 in 7:48 ave pace feeling good. Going to do abs tonight.
|
| Mizuno WaveRider (blue) Miles: 10.58 |
|
| Night Sleep Time: 7.50 | Nap Time: 1.00 | Total Sleep Time: 8.50 | Weight: 129.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 with MacK, 8:41 ave pace Also walked 4, stretching, some ab work and additional stretching at PT Summary of issues went over with PT: having neck pain at night (probably related to insomnia due to hubby out of town), having some niggling on outside of left knee, and SI pain is a bit deeper and closer to tailbone, but not increased in intensity. He gave me a new stretch to incorporate that stretches the IT band (for knee issue). |
| Brooks Defyance (Blue) Miles: 6.00 |
|
| Night Sleep Time: 4.75 | Nap Time: 2.00 | Total Sleep Time: 6.75 | Weight: 129.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.90 | 1.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 7.40 |
|
Major insomnia! Paul is in Hawaii, and that makes it hard to sleep. Planned workout: fartlek, 30 secs @ 3k-5k pace (around 6:00 flat road), 60 sec jog-float (rest becomes faster as you recover), 16 times Warmed up 2.31 miles. Was having watch troubles as we started the workout. So the splits are from Tyler's watch. There's inherent error in splits this short on a Garmin, but here they are: The 1:00 jog floats in between sets ranged from 6:50 - 8:09 pace. We went 3.5 miles in the 24 minutes of the workout
1 6:14 9 5:58
2 6:35 10 5:23
3 5:49 11 5:40
4 5:40 12 5:41
5 6:03 13 5:34
6 5:50 14 5:56
7 5:59 15 5:42
8 5:45 16 5:29 17 5:10, Tyler said we were done, but I didn't believe him so we threw in one more for good measure. He had a nice kick and was maybe 5-10m ahead of me. Tyler's running the Painter's 5K too, so he should be just ahead of me in the race. Ran 7.4 miles, walked 2.27 miles, power lunges, ball grab exercise
|
| 2009 Driving Miles Miles: 9.00 | Mizuno Precision (periwinkle) Miles: 8.50 |
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 127.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.09 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.09 |
| Went to the temple with Marion, then I ran and she joined me on the bike. It was still way cold, even though it was noonish. So glad to get some good sleep. 8:55 pace. I think I might be the best mom for one day. Rock Band came in the mail, and we have over a handful of neighborhood kids over for pizza, movie and games. Really I am making up for the fact that I am going skiing tomorrow without the kids, but for today, I rock. |
| Mizuno WaveRider #2 (aqua) Miles: 6.09 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 128.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.24 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 9.24 |
|
Workout: 3.33 warm up (9:46, 8:36, 9:17, 9:00), then 6x1/2 mile w/ 1:16 slow jog recoveries: 1-3:20, 2-3:11, 3-3:05, 4-3:12, 5-3:11, 6-3:07, then cool done about 2.5. Was able to run with the SF group for warm up and cool down, but was on my own for the repeats. Strange, noone wants to do intervals except me at 12F in the depths of January. Then got ready and went skiing with Luz. It was perfect weather for skiing, and the conditions were not icy like I thought they'd be. Luz gently pushed me into moguls, with her kind and persuasive ways. I think she thought putting me in moguls was the surest way to prevent me from running into a tree at 40 mph. See, my fav is going down blues as fast as I can, much faster than my skill warrants. I am a mediocre skier that likes to ski fast. She is an excellent skier who likes to ski safe (yet with that said, she can still go down a blue the same speed as me, which in itself shows the gap in our skill levels). I met a nice woman named Ann before Luz got to the resort, and she showed me just one technique change that did make a difference, both in going down the blues and the blacks. I told her about the blog and wish I had had "pass-along cards", but I don't. Lovely day of skiing with Luz. We had a lot of laughs. I fell twice. Luz never did. It's a shame. Went home, spent some time with the kiddies. Did 35 min abs. Put kids to bed. Marion and David came over for a movie. And I showed Marion my new stretch, which I also most excellently showcased at the gas station while pumping gas. There is nothing like public stretching to demonstrate your geekiness.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.44 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.44 |
| Walked .6, then stretched, the met MacK. Ran 4.3 with her, then the rest on my own. 8:07 ave pace. Sought out hills, so zigzagged through hilly neighborhoods. After run, did power lunges and ball grab exercise, and it band stretch, which I forgot to do before the run. |
| Brooks Defyance (Blue) Miles: 10.60 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 128.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Slept in until 6:40. Walked 2 on treadmill, stretched while getting kids ready for school, then went to Marions. I ran with her, pushing little will. We ran 10:45-12 mm pace for 4.33, way chill. I dropped them off and ran 1.67 on my own. Total walking 2.4 miles. Ball grab and power lunges after. Left knee a tad niggly. 35 min abs |
| Mizuno WaveRider (blue) Miles: 7.00 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 128.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Ran 1.71 and stretched before meeting up with Josse, and her running buddies Melody and Amanda. Started really slow, because I didn't do a walking warm up at home, 9:54 pace, then 9:20. We then ran 1.04 for a warm up (9:27 pace), then started into our workout. Workout was supposed to be 4x1 mile at 6:51 pace and 1:30 rest. Well, I think I have improved since my time trial four weeks ago, so I was targeting 6:45ish. 1 - 6:29, downhill (elevation 4922 at start, 4785 at end, 137 drop), felt easy, 1:32 rest 2 - 6:42, flat, 1:32 rest 3 - 6:36, flat, 1:31 rest 4 - 6:39, flat Melody pulled away on the last two, but I was already going faster than prescribed so I held back. I felt like I could have done more. It was a hard workout, but not puke at the end hard. I would really like to run my 5k next weekend at 6:00 pace, but I am realizing that it is not possible. My CV intervals of 1/2 mile each are averaging about 3:10, with short rests, so that is 6:20 pace. I am where I am. Bummer.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 128.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Slept in, so ran treadmill, recovery pace, 8:57 pace on treadmill makes for a long boring 5 miles. Walked 3 miles on top of that. Also stretching, ball grab and ab workout in the evening. |
| Mizuno WaveRider (blue) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 127.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Walked .5 for warm up and stretching. Then met KellieS and ran 7 with her, ave pace 8:45 Walked 1.5 more on tm at home. |
| Mizuno WaveRider #2 (aqua) Miles: 8.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 128.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Slept in. Had alarm set for 8am but woke up earlier. Walked 2.5 miles on treadmill, stretching. Met MacK and Aubrey for a 10 mile run (they went longer), 4 miles tempo after five miles easy, sb be 7:00-7:10 if flat: 6:56 (downhill), 6:58 (flat), 6:59 (low grade uphill for full mile), 6:53 (some downhill), felt good, felt faster than marathon pace though, so I will categorize as threshold miles, walked enough to make total distance 13.15 for the day. |
| Brooks Defyance (Blue) Miles: 11.50 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 127.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.47 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.47 |
|
.5 mile walking warm up, some stretching, then met MacK. Plan was 12x1min @ 5k pace, 1 min rest between. Warmed up 5.68 miles @ 8:33 pace, then started intervals 1-6:49 (8:18), 2 - 6:36 (9:34), 3 - 5:53 (9:02), 4 - 6:05 (9:04), 5 - 5:43 (8:55), 6 - 6:10 (13:14-one minute rest includes potty break-I impress myself ;D), 7 - 5:58 (8:13), 8 - 6:03 (9:53), 9 - 6:14 (8:53), 10 - 6:02 (9:02), 11 - 5:42 (8:56), 12 - 5:41 (9:22), Total running 9.47 ave for fast 1 mile segments 6:05 Lunges and ball grab exercise
|
| Mizuno WaveRider (blue) Miles: 9.75 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 127.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.26 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.26 |
| We shall name todays run slip and slide. Roads slick. Not too cold (34F) but windy and ice/snow pellets coming down at times. 9:05 recovery pace ave. .5 walking, stretching, power lunges, ball grab. PT later today. Also will do abs. Will do abs for chocolate. |
| Brooks Defyance (Blue) Miles: 6.50 |
|
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 127.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Had to do 6x 1/2 mile repeats with only 60 sec break. Normally with bad weather I would just delay this workout until another day, but with racing on Saturday, today was the day. So when I woke up and there's a couple inches of snow on the ground, and I am not meeting anyone, I decide to take it inside. Here's the problem with this workout and the treadmill--you spend all of your rest time decelerating and accelerating. Goal pace for these are 3:16, but it's really more like 3:12 since I've been running them that fast or faster on the roads. Warm up - walked 1 mile, stretched, 2.5 miles running @ 8:40 pace 1 - 3:14 (taking time to ramp up speed), 60 sec rest 2 - 3:14, 60 sec rest 3 - 3:12 4 - 3:12 5 - 3:11 6 - 3:08 The pseudo rest and the fact that this was on a treadmill made this difficult, but never got in oxygen debt and I got it done. I just don't like to do hard workouts on the treadmill. total distance 8 miles running 63:28 More stretching after. My knee was scraped significantly at the PT yesterday, some nice bruises, so I could feel the knee toward the end of the workout, but nothing strong nor sharp. It was probably not ideal to go to the PT yesterday, but I couldn't go today due to scheduling conflicts. I need to ice my knee. |
| Mizuno Precision (periwinkle) Miles: 8.50 |
|
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 126.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Walked .5 and stretching for warm up. Ran 7 with MacK, 8:42 ave pace. Roads not too bad driving down, but it snowed during our run so they're bad now. I was planning on going to Costco today but now I am not sure that's a good idea. Maybe this afternoon. Power lunges and ball grab when I got home. Will do abs tonight. |
| Mizuno WaveRider #2 (aqua) Miles: 7.25 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 127.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Warmed up walking .5 miles, stretching, then ran 4 on the treadmill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 127.00 |
|
| | Race: |
St. George 5K (3.1 Miles) 00:18:15, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 11.10 |
|
Race went much better than I thought. I thought that I would love to keep 6:00 pace, but that I was in shape for 6:15. Well, either the course was short or I was sub 6:00 for the whole race. It was probably a true course, it was marked at mile markers, and the race directors corrected the 1/2 to make it true. My goals were to go even pace and to vomit or dry heave at the end (then I know I gave it all). 1 - 6:00 (by marker) Went out with Tyler. I was the first lady from the start. Goal was 6:15-6:20, when I got my split I knew my work was cut out for me on the even pace front 2 - 5:52 (by marker) at turn around I was still first, but the second place girl was right behind. I surged at 1.75 and dropped Tyler but the #2 girl was right behind me, I could hear her, and she passed me about at the 2 mile mark 3 - 5:59 (by my watch-didn't see 3 mile marker), try to not let her gap too much, but she's running strong and the race is getting hard. At .5 miles to go, I surge and try to close the gap, but she has the audacity to run strong too .1 25 sec, the #1 girl peels off, she's a bandit, so I get 1st place by default. I see the clock at 18:14 as I cross, ended up 18:15 official time. I was so happy when I finished, so happy with my time. I almost dry heaved, felt it coming on but the urge wasn't strong enough, so I bet I could have pushed the last mile harder. I do feel like I could have run it stronger, but I am thrilled with the time because I was just hoping to break 19:00 and this means I don't have as much ground to make up to get back to where I was. After the race, cheered in KellieS, then ran the 1/2 marathon backwards. Saw some strong men, AmberG in #2 (but she passed that lady!), and ran MacK in. The event was very well organized, and well done. Kudos to Hooper for his involvement. I won a $50 GC to his running store (St George Running Center) for the win.
|
| Mizuno Precision (periwinkle) Miles: 7.00 | 2010 Mileage Miles: 565.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.17 |
| Got new paces for slow days and they are faster! Indoor warm up of .5 walking and stretching. Met MacK, ran 4.5 with her, including 1.5 with TylerS, then met up with KellieS and Heidi and ran with them for .5 mile. 8.07 ave pace for 6.17 (50:05). Hopped on elliptical at level 4 for 20:20 after that, then power lunges and ball grab. |
| Brooks Defyance (Blue) Miles: 7.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 128.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.80 |
| Walked .5 miles, stretched, Met MacK and Ali, we warmed up 3.1, then did 14x25 sec strides, 60 sec rest. Ave pace for strides were 5:55. It was snowing most of the run, the roads were clear at the start but were covered with a thin layer of snow by the end. Enough to make you question your footing, not enough to cancel the strides. Power lunges and ball grab. Will do abs tonight |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Walked .5 then stretched. New easy pace doesn't feel easy to me. it is 7:18-7:48. Tried to keep on the slower end of this range. It felt like the good old days, when I was in better shape and ticking the miles by, but I did have to watch my watch to make sure I didn't slow into a more comfortable pace. Ran 9 miles total at 7:43 ave pace. Hard tempo tomorrow. |
| Brooks Defyance (Blue) Miles: 9.25 |
|
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 126.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.08 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.08 |
|
Indoor warm up, then met MacK. Plan was 5 mile tempo @ 6:27-6:38 pace. 6:27 is supposed to be my 1/2 marathon pace, but I need to build up endurance to be able to really do that. 32:38 for whole thing. Splits were 6:33, 6:34, 6:29, 6:34, 6:27 Felt hard but ok. Upper right ham not pleased. Going to see if can get into PT today.
|
| Mizuno Precision (periwinkle) Miles: 9.28 | 2010 Mileage Miles: 11.00 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 126.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Walked .25, jogged .25, then stretched, then ran 6.75 on treadmill eased into 7:35 pace on treadmill, though ave pace was more like 7:50 overall Got a root canal yesterday. Had a nightmare last night that my temporary crown fell out (already). I expect it to fall out at some point, I guess I am just cynical like that. The temporary will be in for 2.5 weeks--unless it falls out. |
| Mizuno WaveRider (blue) Miles: 7.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 126.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.15 |
|
Thought my schedule only said an equivalent minutes to allow me 10 miles, but as I was warming up on the treadmill, I realized 105-120 minutes is more than 10 miles! Sweet. Walked .75, stretched, met Josse and MacK and we ran 13.15 in 8:17 ave pace. This is my first half in a long long time. My legs feel good. Need ab workout today. I bought McMillans core dvd this week. His elite athletes claim they do the exact workouts on the dvd, so I am excited to get it and breathe some new life into my ab workouts.
|
| Brooks Defyance (Blue) Miles: 13.50 |
|
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 127.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran on the treadmill before work. |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 127.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.70 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.70 |
|
Plan was to meet MacK at Loafer, then meet TylerS on the warm up. MacK didn't end up showing because her daughter's ear drum had the audacity to rupture in the wee hours. So I eventually found Tyler and we warmed up. My watch died within .5 mile of warm up, so I had no watch. As I was warming up alone I decided if I didn't find Tyler or MacK, I would need to bail on the workout until the afternoon, after I had a chance to charge the watch. There is no way I could do a 6 mile tempo without a watch, trying to target a certain pace. We warmed up on canal road, about 2.7 total, then did 3 miles out and back on canal road. Goal was 6:27-6:38 pace. I did pretty much 6:25 the whole time. Tylers watch died at 5.6 miles, but we were targeted for a 6:23 on the last mile, so I bet we got a 6:25. He was much stronger than me the last 1.5 miles, encouraging me to keep my turnover going and stay loose. I was in pain and the last mile I had to go to the bathroom, so I would surge and back off, then surge, etc. At times Tyler was 2-3 secs ahead of me but was always nice enough to let me catch up. We saw Clay at 5.7 miles or so, and he stopped and chatted with us at the finish of the tempo. I hit the bushes, and had some rendezvous with the porcelain fixture once I got home. Thus the drop in weight. My body is basically saying, WHAT THE FREAK ARE YOU DOING TO ME!!!! Tyler will post actual splits when he gets his watch charged. But they were pretty even. (6:27, 6:25, 6:24, 6:25, 6:23, 6:23-25) total time: about 32:30, or 6:25 ave I got my ab dvds in the mail yesterday and will be doing my first workout with them today!!! Core workout: McMillan's stage 2, level 2 ish, plus 30x 5 lb weight launch 3 ways. Some were hard (like the metronome x 15) while others, like the bicycle crunch, I have been doing for a while so I did more than level 1. About 25 min.
|
| Mizuno Precision (periwinkle) Miles: 10.70 | 2010 Mileage Miles: 9.00 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 126.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Jogged .5 warm up, stretched, hopped back on tm for 5.1 more, 45:08 total time 8:03 ave pace, including slow warm up. |
| Brooks Defyance (Blue) Miles: 5.60 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 126.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.36 | 0.00 | 0.00 | 1.30 | 0.00 | 0.00 | 0.00 | 12.66 |
|
Met MacK , Melody, Amanda, and Desiree in SF. I could choose a fartlek or hill repeats, and since I hate hills and am weak on hills, I chose hills. I think next time I'll choose fartlek. The plan was 8-10 hill repeats of 60-90sec length and 6-10% grade. Heartbreak Hill sounded like the right hill to do. I just mapped it on the course tool, and the portion we did is between 9 and 10% overall. 1 - 53 sec (.12 miles) - went too fast (someone called me a gazelle, which was nice, but they really should have yelled out "fool!") and didn't quite crest it, thought it would take us 80-100 sec to get up to that point, shows how much I know. This overly exuberant start will come back to haunt me, down in 1:57 (.19) 2 - 67 sec (.16) added more distance to this and the rest of the repeats, rest 1:57 (.18) 3 - 71 sec (.16) starting to suffer for the first one, rest 1:52 4 - 73 sec (.16) now certain I am only doing 8 repeats, rest 2:07 5 - 72 sec (.17), rest 2:06 6 - 73 sec (.16), rest 1:57 7 - 78 sec (.18), not very strong here, 1:50 rest 8 - 72 sec (.17), pulled out one last decent one I would say they were decent repeats except #7, which I clearly dogged, not out of laziness, but out of weakness. Felt nauseous and yucky. I hate hills. So I got some hill-administered humilty handed to me. Melody ran up with me on all of them, she would encourage me if I started lagging. If I had any breathe, some of you know I would have said, "No talking!" She is so nice. She pulled ahead on some, I surged ahead on others, it's good to be pushed. Now I have to do this workout again sometime (but not next week!!!!) to do it smarter and better. Mid morning-paced marion through a 5k (28:18, a major pr for her, congrats Marion!!) 4.51 miles total core workout in evening, McMillan stage 2. The non-ab portions are pretty hard, my hips were exhausted at the end.
|
| 2010 Mileage Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran on treadmill @ 7:53 pace after warmup and stretching. |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 127.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
Walked .4 (5 min) then stretched, then drove into Provo, so that Sasha and Jeff could pace me for a 5 mile time trial. I was thinking based of the Tuesday workout, which was supposed to be steady state, but I ran a little too fast (6 mile tempo at 6:25), that I could do 5 @ 6:15 pace. Planning a 5 mile time trial is like prepping for torture. None of the glory of a race, you don't get quite psyched up like a race, but you are supposed to perform like its a race. We did it on a 1.5 mile stretch of the river trail that has quarter mile marks, so there were 3 180's in the time trial, not ideal, but the splits were very helpful. 1 - 6:11, started out with a 94, then 90, then settled into 93's 2 - 6:16, already getting hard 3 - 6:12, at 2.25, I thought I was at 2.5 so it stunk to get to 2.5 and find out I wasn't over half way, I was just barely half way, Sasha was already requesting lots of fives, so I would surge to him, then he'd instruct me to stay on his shoulder, I would obey for a scant 5-10 seconds then slowly fall back. It is so hard to keep my mind instead of my body in charge. Or maybe its my mind saying to go slower, but my body is able. I am not sure which is the one that wants to quit, but each of these workouts are practicing hanging tough 4 - 6:10, getting harder, counting down the quarters 5 - 6:07, aaaahhh! So hard, I would surge to give Sasha five, I would feel failure in the bod, I also had to hit the bushes bad, but hung in there, envisioned my placement on the track (1000 to go, 600 to go), kicked at the end 30:56 per my watch and Sasha's watch, so 6:11 pace. I feel like I am out of practice with how to workout. Per my splits, it doesn't look like I was struggling, but it was a fight. I am very grateful to Jeff and Sasha for planning their workout around mine. I couldn't have done this without their help. They took off for a mile at 5:18, I think after my 5 miles were up. Will do core later.
|
| 2010 Mileage Miles: 32.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 127.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 on treadmill in 40:49 plus stretching. |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 127.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.12 | 0.00 | 5.00 | 0.38 | 0.00 | 0.00 | 0.00 | 11.50 |
| Indoor warm up: .5 walking and stretching. Interesting workout today. 4x2000m (pace 6:05-6:18, so 7:36-7:52, 3 min rest), then 3x200m (200m rest) Met MacK and TylerS at 5am for an early start to a workout. Temp was 22F. Warmed up 2.16 in 17:34. 1 - 7:50, 2 - 7:44, 3 - 7:40, 4 - 7:39, we used Tyler's watch for 1.25 segments, I am not sure if that is slightly more or less than 2000m, but its by garmin, anyway, so inexact. all the rests were less than 3 minutes because we were going by Tyler's watch and he set the rests to be .25 mile. Then we ran to the track, so got in a mile between the 2000m and 200m sets, 1-35, 2-35, 3-35. The first split is inexact because I was trying to find the spot on the track where the 200m ended, so it might be +/- 1, but the other two were dead on. Then cooled down back to my car, over two miles. 11.5 miles of running total. At home did power lunges and ball grab, then endurox. I will have to exempt endurox from the no sugar challenge. I am not sure what it has in it, but my coach wants me drinking it after workouts, so I do. Thank you MacK and Tyler for running with me. It makes the workouts much better to have company and positive pressure. |
| Mizuno Precision (periwinkle) Miles: 11.75 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 126.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.56 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.56 |
| 45 min on treadmill + stretching. Did core exercises last night. |
| Brooks Defyance (Blue) Miles: 5.56 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 126.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.50 | 0.00 | 0.00 | 0.00 | 10.50 |
|
Indoor warmup - treadmill jog .5 miles and stretching. Met Melody, Amanda, Desiree, and TylerS in SF for a fartlek workout. Speed-play was not playful today. Plan was 6-7 x 3 min on, 2 min off. I opted for 7 of them and everyone else complied. We warmed up 3.18, hitting the wonderful ballpark bathrooms that are open, then started the workout. Was hoping for 5:54ish pace, rest paces are affected by circling back for stragglers. I'll post my paces per my watch, though my watch tends to run slow. See TylerS' post for more accurate split info, though I was often 1 second behind him. 1 - 5:59 (flat, rest pace 9:42), 2 - 6:11 (uphill, rest pace 9:57), 3 - 5:54 (downhill, rest pace 10:34), 4 - 6:18 (uphill, rest pace 9:43), 5 - 6:02 (flat, rest pace 10:01), 6 - 6:08 (1-2% constant grade uphill--this is powerhouse road, rest pace 12:20), 7 - 6:08 (1-2% constant grade uphill--still powerhouse road). Surged to catch Tyler at the end of #7. I would be with Tyler or a second back, and Melody was right behind me. I'd feel the heat from her and the pull from him. It was great to have them there, especially since the workout wasn't a particularly strong one for me. So if you can't tell, the fartlek portion of the workout was uphill overall. That is Tyler's fault since he chose the route :P I didn't like how I wasn't hitting my desired paces (curious to see what Tyler's watch said), and I didn't feel super great during them, but it's all money in the bank. Glad to have not given up and to have good company doing them. Thank you Melody, Amanda and Desiree for coming down. I hope you'll come down again next Thursday. Did power lunges (lunge each leg in four positions for 15 reps quickly each. The positions for left leg are 12 oclock, 11, 10 and 9. For right leg its 12, 1,2,3). Ball grab exercise - I use and orange. Stand on one leg, put both arms up like you are under arrest, then bring them down, grab the ball with one hand, bring both hands up like you are under arrest, put the ball down on the ground, put both arms up like you are under arrest, then pick the ball up with the other hand, then when you put it down again, that is one rep, all while balancing on one leg. I do five reps on each leg. Works on my balance, specifically my hamstring strength while balancing? Weight is a combo of what my corned beef and cabbage from last night and what the workout did to my stomach. That and no sugar :( I am excited for my Sunday free day!!!! Evening: Core workout. About 25-30 min, slowly ramping it up.
|
| 2010 Mileage Miles: 15.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 125.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy on tm |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 128.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Walked .5, stretched, then met gals for long run. Ran 15 miles in 2:00:11, 8:01 ave pace. My legs feel good. In afternoon did core workout, plus ball grab and power lunges. |
| Mizuno WaveRider #2 (aqua) Miles: 15.50 |
|
| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 127.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Oh, dear. Dare I confess? About 8 reese's choc peanut butter hearts, three brownies (ok four), a slice of red velvet cake, a sugar cookie frosted, frosting as I made the frosting. Pancakes with syrup. It was a most indulgent day. Making up for lost time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| On treadmill, 42 minutes. Just to keep Luz watching, here's the lyrics from my favorite new downloaded song. Kudos to my hubby Paul for finding this song. I haven't found another Mew song I like nearly as much. But I am listening to several right now. Sifting through for another diamond. Look up the song, it has an awesome tune: Mew Snow Brigade Enable to bring out the something
you want to know beneath the snow
in winter you're an affliction
that repeatedly defeated me, because I'll find you somewhere
show you how much I care
know that there is no escape
from my snowbrigade Bring out the someone
you want to see for jealousy
we all know one day you'll leave behind
your everything
and feel the spring come I'll find you somewhere
show you how much I care
know that there is no escape
from my snowbrigade My arms retreat
I wish they were there to hold you I'll find you somewhere
show you how much I care
know that there is no escape from my snowbrigade |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 129.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
|
indoor warmup Outside for run, including a 4 mile tempo. Just me and my mp3. Did miles 1 and 2 of the payson onion days 5k, then turned around, so I would have reliable splits. I thought it'd be easier to find the mile markers in the dark, though. I was always a second behind for marking splits. I wanted to be 6:25 or faster. 6:23,6:23, 6:24, and I lost the last split dang it, hit the wrong button, I bet it was 6:23-6:27. In the last mile, I listened to a Linkin Park song, which was great for keeping a fast rhythm and really fit that point in my tempo "PUT ME OUT OF MY MISERY", that's not the title of the song, but those are the lyrics that fit. I did the ball grab exercise, and will do core this evening. I am feeling the drag of tax season, but am thrilled to be able to train and to be able to do hard workouts.
|
| Mizuno Precision (periwinkle) Miles: 10.70 | 2010 Mileage Miles: 12.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 127.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Slept in to try to avoid my son's cold. In afternoon ran 5 miles on tm in 40:23. SI has been sore more consistently for the past four days, but today it was the most concerning yet. Pain 2-3, not during run, but before and after. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.54 | 0.00 | 0.00 | 0.00 | 9.54 |
|
Walked .5 then stretched.
Met MacK and Steve. Plan was to do 8x hill repeats of heartbreak hill, but given how my SI has felt, and my rheumotologist's admonition to avoid hills, I decided to do the other option my coach gave me: 15-20 x 1 min on/off fartlek AND I decided to just do 15 of them, how conservative of me. Warmed up 2.4 miles, 19 minutes, then a potty break, then started the intervals. It was snowing during the warm up and workout. I'll give paces for the 1 min hard by gps (1-6:15, 2-5:57, 3- 6:23, 4-5:49, 5-5:47, 6-5:28, 7-6:04, 8-5:49, 9-5:53, 10-6:24, 11-5:45, 12-6:00, 13-5:35, 14-5:44, 15-5:27). In the one minute rests I tried to get breathing in control but it never seemed to be quite enough rest. Which is lame since they are equal farlek pieces. Then we cooled down, but in the last mile of the cool down I found us at heartbreak hill, and decided to run up it like it was a hill repeat, so Steve joined me. He was ahead, but I got 1:09, so not bad on tired legs. My SI/ham were sore at times during run, but didn't feel them during hard parts and they feel fine afterward. Ball grab exercise at home. Not sure if I will do core exercises or not, some of them put pressure on my SI. I told myself I wouldn't modify my training if I can't handle the training I go on Embrel, but I don't want to spiral into where I was last year. It's hard to know what to do.
|
| 2010 Mileage Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 126.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 on the tm in about 40:40, felt pretty good, had a twinge or two in the SI. Drove to Bear River Lodge for family snowmobiling weekend. Turns out there is no longer a restaurant at this "resort" which is 30 miles from the nearest town--surprise! I did have some food and we had a kitchen, so we survived. |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 125.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.60 |
| High altitude - about 8,500. Plan was 1:45 long run. I knew my paces would be shot, and was afraid my only option would be a windy hilly highway. Well, highway 150 was my only option, and my only option was to go downhill first, but the great news is that it was only snowy for one mile, the grade was only 1-2% (my eyeball estimate), there was a decent shoulder, and there weren't many cars. So I ran 4 miles downhill (in the 7:30ish range), then 4 uphill (more like 9:00), 1:07 at this point, then got a drink and a bite of a banana from the cabin, then ran another 4.6, half downhill and half up. It was so freezing, probably single digits, face frozen, hands frozen. I hit 1:45 exactly and called it a day. EXCEPT: then my family was waiting for me, I got ready for snowmobiling as fast as I could. When we started (around 9:30), it was about 17F, way too cold for my tykes. We had a two seater and a three seater. Paul started with the two little guys, and they would poke his back to tell him to slow down, or that they were cold every couple of minutes. So Paul was stopping a lot. We had about 13 miles to Mirror Lake, and we switched drivers, so now I had the two little kids. I told them not to tap me to stop unless it was an emergency. So they didn't tap me at all, we got there in about 20 minutes, I got above 50mph, but when we got there the two little guys were hysterical, apparently they had been crying the whole time, and I couldn't hear them, they were feeding off each other's misery, but they didn't tap me because I told them not to. We spent almost an hour in a warming hut, massaging their cold extremities and their psyches. They had alot more fun after that. I am not the most sensitive mother :/ I got stuck in the snow with Benji twice when we were off in the powder. Once we dug out on our own (with our mitted hands), once we were about to call for a dig out when my husband found me, and with his strength and good driving skills he was able to get us out, no problem. It takes a lot of chutzpa to snowmobile. I normally freeze when I am fearful, and that doesn't work well with snowmobiling because you have to keep your cool and keep up your speed. It was exhilerating, though. Driving up a hill, not knowing what is at the top, but keeping up speed to make it up. Crazy. I think I like skiing better. Evening. I did an ab workout again. My SI is still a bit sore, but pain level 1, nothing like Wednesday. One shoulder hurts when I do one of the ab workouts, though. Annoying. Anyone see Johan Olsson's performance last night in 30km cross country skiing? His early move was gutzy and I was so happy that he fought to hold onto a medal when he had so many hungry athletes upon him in that last stretch. |
| Mizuno WaveRider (blue) Miles: 12.60 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on tm and stretching |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 125.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.50 |
|
Slept in, forgot to set alarm. Met MacK and Aub on Zephyr road, warmed up then did 14x25 sec strides, paces between 4:54 and 6:11. Did first few at 5k and eventually dropped down to mile pace. 1 min rest between. Core workout in evening. Legs feeling good. Went to rheumatologist. He said the risk of Enbrel is side effects which I will know about whenever I get on the medication. He said the lead time on flare ups are unpredictable, so it's hard to say how much pain is ok before going on Enbrel. Also, when some get on Enbrel, they felt positive effects within a week, while some take 4-6 for the positive effects to kick in. He said he would support me going on it immediately (low risk of flare up) or waiting until I feel the need to adjust workouts for two weeks. That is the range, and it's up to me. Nice, eh? As I look back on last week, I think I pinpointed the issue. I wore heels on Monday to work. I don't like to wear heels but have one pair of slacks where i need to. I also took my car to the shop and walked back to my work in those heels, somewhere between .5-.75 miles. I felt more sore M, Tu, crescendoed W, then Thursday was more like Mon, I have felt much better the last couple of days. So no heels for a while. I think I should hold off on Enbrel for now, but if I have pain that lasts more than a couple of days, then to go ahead and start with that medication.
|
| 2010 Mileage Miles: 10.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 125.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| Ran 5.3 on TM and stretching. |
| Brooks Defyance (Blue) Miles: 5.30 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 126.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Walked .5 and stretched at home, then met Mack. Workout plan is 8-10 1,000m cruise intervals @ 3:45-3:50, 8k-12k pace (6:00-6:08) with 200m rest in between. I was really concerned about whether I could do the workout, so I really didn't plan on doing more than 8. We warmed up 3.2 miles, then at the track I changed to my Saucony A2. It had snowed, and there was a layer of snow/slush, on the track. Within 25 meters I learned something about my Saucony's--they have a line of holes on the bottom, probably for ventilation. My feet were soaked within 100m, and I starting my intervals soon afterward. 1 - 3:48 shoe came untied, tied it during rest (1:36 rest), 2 -3:47 (1:23), 3 - 3:47 (1:28), 4- 3:47 started to get hard here (1:30), 5 - 3:49 (1:52, other shoe came untied, had to tie it), 6 - 3:47 (1:24), 7- 3:47 (1:43), 8 - 3:44 and done! I felt better in #7 than #8. I was not happy in #8, but not to crying or super pain stage, so I probably could have done one or two more, but I am pleased to do a decent job on this workout and under these conditions. Next week is mile repeats. Yikes! power lunges and ball grab, endurox will do core tonight.
|
| 2010 Mileage Miles: 10.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 125.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| tm with stretching. Deliriously tired today, perhaps the week catching up to me? My work was really busy this week. Still, able to keep my miles for the week above my working hours (just barely), so that is a victory. Just not getting enough sleep. |
| Brooks Defyance (Blue) Miles: 5.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 125.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
16 in 2:03:30, about 7:43ish pace overall. Walking warm up at home and stretching. Met MacK, Melody and Amanda, and Aub at 6:30 in SF. It was so windy, almost intolerably so. The redeeming factor is the temp was somewhere between 35-42F, so it would have been LOVELY without the wind. We stayed on the high ground until we met Beth, then down into riverbottoms. The plan for me was 10-12 easy, then 2-4 miles at goal HM pace (6:26). I felt fatigued in general and legs tired, but typical me, I didn't modify the workout. As I started the hard miles I was on my own, and at .25 into it I realized, "since I am not feeling good, I should have just done two miles hard, but I've already started, and the miles are supposed to be at the end, so I am now stuck". The first .25 mile was the hardest part of this hard workout, just the adjustment to the fast pace, I guess. First mile was powerhouse toward the canyon, I was on pace until I hit the steep hills, hit the first mile in 6:57 (uphill and into the wind). Second was 6:24 (still into wind, down then up, net flat), 3rd was 6:22 (gradual down), 4th was really just .93 miles on my watch, but I was headed toward a 6:05 (gradual down). The whole course was net flat. The last quarter mile is supposed to be faster, so I started to kick at 3.75, but by 3.90 I knew I had to hit a bush or risk an accident. Dang! I was so close to finishing with glory. Now my finish is way lame. That additional gear change did a number on my guts and I was done. My throat is sore and has that sicky taste to it, so I am drinking emergen-c as I type. I ran out of Endurox so I had a kirkland slimfast drink as my recovery on some ice. It is the yummiest thing I have had since Valentines. I am so ready for the sugar challenge to be done. I have been valiant, but my heart is not in it.
|
| 2010 Mileage Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 125.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.63 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.63 |
| on tm |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.83 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.83 |
|
Indoor warmup: walked 5 min, then stretching. Warmed up by myself a bit on the SF track, then met TylerS. Melody and Mack bailed. 2.31 miles warmup. Plan was 6 x 1600m repeats, with 800m rest. My pace range was 5:50-6:03, and my coach said to do 5-7, so I chose 6 and wanted just hit in the slower part of the pace range. It was windy on the track, so after the first mile repeat, Tyler and I traded quarters. 1 - 5:58, 4:56 rest 2 - 5:59, 4:52 rest 3 - 5:58, 5:00 rest 4 - 5:58, 5:01 rest 5 - 5:56, 5:15 rest 6 - 5:55 and done! The fifth was hard, the 6th was worse. The good news is that 6:00 pace seems hard but not like a sprint or like V02 max. So I think I am getting more fit! I am so grateful to be able to run like this again. I have to soak it up while it lasts. I appreciate Tyler hanging in during the workout. It takes alot of resolve to do mile repeats, and I appreciate the company, especially in the wind. Marion and Luz came over last night with killer cakes. I am still indulging. I think the cakes made me extra fast! Hooray for sugar!
|
| Mizuno Precision (periwinkle) Miles: 12.00 | 2010 Mileage Miles: 16.00 |
|
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 127.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Was supposed to run 60-70 either easy, or easy except 10 minutes hard at the end. Well, last night I had tooth pain, where I have had pain for 4 weeks, and couldn't fall back asleep for a while. Combine that with my semi-sore throat sickness and I felt like crum. So I dogged through 10 miles, 8:25 ave pace. Core in the evening.
|
| Mizuno WaveRider #2 (aqua) Miles: 10.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.75 | Total Sleep Time: 6.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran on my own for 7.5 miles, then met up with some new SF folks and ran with them. I felt better today than Thursday. 15 miles in 7:59 ave pace. Did a tiny throw up at the end of the run, not because I was running hard. That was weird. Oh yeah, had an uncomfortable, 2.5 hour root canal yesterday. My second son was baptized today, and we had family over for pizza, lasagna, salad, and a very fancy, very toxic strawberry cake made by Marion, with a gummy bear on each piece of cake. She is such a generous friend. I had some **nice** sharp pain in my teeth when I bite, but only every 10th bite or so, but when it happens I actually jump, it is quite jolting, but it subsides quick. Just enough to keep me on my toes. Nap in the afternoon and core workout in the evening. I am still throaty. |
| Brooks Defyance (Blue) Miles: 15.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 1.25 | Total Sleep Time: 7.75 | Weight: 127.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off and got extra sleep, I think it helped me toward the road to non-sore-throatness. Stretching at night. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.51 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.01 |
| Walking warm up, then stretching. Then ran 2.71 warm up to the track, then did 5x800m@ 6:06-6:18 pace, 600 m rest between (thats quite a bit of rest in between, I guess because I have a race this week? 1 - 3:01(3:10), 2 - 3:02 (3:13), 3 - 3:02 (3:01), 4 - 3:04 (3:37), 5 - 3:01. Short and easy workout, not too bad to do alone, though it is harder to do workouts on my own. Long cool down, 10.01 total in 1:19:56 core workout in the evening |
| Mizuno Precision (periwinkle) Miles: 10.02 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 125.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I woke up way tired, and sore from core workout, the back extensions got me. Back still feels sore this evening. I think I'll skip the back extensions tomorrow, so I am not sore for my race on Saturday. Doing a 10k, hopefully will get a nap tomorrow to catch up on some sleep. Working longer hours. |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 125.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Earned myself a moment to blog. Ran easy with MacK and Aub. Felt better than last Thursday, when I felt like crum, but throat isn't 100%. I told myself I would take a nap today, but I modified it to "I will go to bed early tonight". I got in bed about 1/2 hour later than I planned, but not too bad. Corporations are due Monday! |
| Mizuno WaveRider (blue) Miles: 11.00 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 126.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Went to bed at a good time and slept in until 5:30! Throat is still not really happy. Emergenc'ed and nice stretching. I am racing the Rex Lee 10k tomorrow. I picked up my stuff yesterday and asked about the course, the course map shows a course that will be at least 1/2 mile short, but the volunteers knew nothing. I am sure they are adding a loop to the course like they usually do, but it would be nice to know where that loop would be. |
| Brooks Defyance (Blue) Miles: 4.00 |
|
| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 127.00 |
| |
| | Race: |
BYU Rex Lee Run (5.6 Miles) 00:33:49, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Well, this is not the official time. I didn't stop my watch, and realized it when they were cutting off my chip, so I stopped the watch at 35:00. Even 35:00 would have been a big PR. TOO BAD THE COURSE WAS AGGREGIOUSLY SHORT. This is unexcusable. I am not pleased with the administration of the race, between this preventable, foreseeable error, and the timing screw up, I just don't think this race is a good option for serious runners. A volunteer told me before the race when I informed the volunteer by the course maps that I knew the course would be short, he said yeah, they clocked it that morning at 5.6 miles, yet they did nothing to fix this. They could have started the race further south and made the track loop partially on the grass, or added somewhere else, but I guess they thought we all would be happy with our PR's instead. Anyway. . . Prayed last night for some good prerace stars and got them. Went into work before the race to pick up some docs. Decided then to change into shorts from my tights (it was already 42F). Did a 2.6 mile warm up, chatted with the Sojourner chicks, ran to the Cannon Center a couple of times for their unused bathrooms (just 3 minutes from the start, meanwhile there was an incredible line at the track bathrooms). Decided to wear my singlet, so was in a tank top and shorts, and the weather was probably 43-44F, with some wind. I start next to Melody and Amanda, and a blonde chick lines up near us and she looks serious. Turns out it is Emily Bates, who I knew only by reputation, but now I have met her. At the gun we take off, Emily leads, then I lead briefly, then she leads again as we start the ascent, the first mile has 122 ft of climb, mostly in the last 1/3 of the mile. My first mile split (by mile markers) is 6:23, I was going for 6:20 since I knew there was uphill, so I felt ok with that. I pick off some guys as the hill continues into mile 2. The hill peaks at about 1.33, with 49 feet of climb, thats about when I passed Emily, then the 9th E downhill starts. The races second mile marker was way short, at least by 1/3 mile, my split was 3 minutes something, so from that point on I knew the course was short AND the mile markers were crap. That affected my psyche a bit since I can't rely on my lame gps, nor the mile markers, and the course was short, so I just tried to stay in the uncomfortable-but-sustainable zone. Not much to report after this, I stayed in first place, I did feel a lack of motivation in the 4.0-5.0 mile zone. We met up with the 5k group at about 4.8 miles and stay with them to the end. This would be good in theory, to have people to pick off. The problem is that I met the pack of 5k'ers who are just a tad slower than my pace, perhaps the 20:00 5k crowd. So it was easier to match their cadence than to pass them, but I made myself pass some, and with 200m to go around the track I put on some speed, then was done. A bit of dry heaving and crying. I wasn't really pleased with my strength in the second half. I feel like this race has taught me what I need to work on, my speed-endurance. Whatever that is, its the well you draw on in the second half or last third of a 10k. Mine is weak. My goal in the race was to break 38:00, and I measured the course on the course tool as 5.6, so if my time was 33:48 (not sure that it was) then that is 6:03 pace, and that gets me under 38:00. We'll see when the results get out. It was nice to chat with blog and nonblog runners. I talked with JulieC, Crockett, Tom and Kim Lee, Kent W, I met Cheryl from the blog (so nice to put a face with a blog), I talked a bit with Amber Harper (is Anderson her married name?--she won the 5k time--btw the 5k was LONG, geez), a couple of other Sojourner girls, Amanda and Melody, of course, and it was so nice to meet Emily Bates. She is quite accomplished, a professor with a PhD in genetics? and a strong athlete on top of that. So that's the 10k that wasn't. I am grateful to be racing :D
|
| 2010 Mileage Miles: 35.00 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Boy, my legs are sore. Quads especially. 5 on TM and stretching. Crazy day - corporate deadline. A good day to get done. |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 127.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.44 | 0.00 | 1.77 | 0.00 | 0.00 | 0.00 | 0.00 | 9.21 |
| Met MacK and ran 5 miles, then on my own. Today is supposed to be a fast finish run, which I think means to run between 1/2 marathon and 10K pace for the last 15-25% of the run, with the last 1/4 mile even faster. My legs still have a bit of the 9k in me, so I just did what I could on the fast portion. I did 1.77 fast, first mile was 6:26 (per watch) and then last .77 was 6:20 overall. I did speed up the last 1/4 mile, but it was painful and *unnatural*. Work is piling up on me, but I am going to have a great day and conquer a lot of work :D Hope y'all can too. power lunges and ball grab. Pirate Island Pizza, core workout, and Lost tonight! |
| Mizuno WaveRider (blue) Miles: 9.21 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 127.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on TM |
| Mizuno WaveRider (blue) Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 127.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 5.04 | 0.00 | 0.00 | 0.00 | 0.00 | 12.54 |
|
Met Tyler, Travis, MacK and Aub and did a long warm up, 5.19 miles, then started a tempo. Cheated on the tempo, was supposed to do 3-5 @ 6:10-6:26, so decided to do 5 slower, and to start where MacK starts her tempo, but she didn't end up tempoing with us. Cheated because there was a net drop of 198 feet: | Mile | Elev | Rise | Elev adjust target split if targeting 6:26 flat |
| My splits by my watch | | 0 | 4816 | N/A | N/A | 0:00 |
| | 1 | 4706 | -2.09 | 6:19 | 6:19 | 6:22 | | 2 | 4664 | -0.79 | 6:18 | 12:37 | 6:25 | | 3 | 4699 | 0.66 | 6:40 | 19:17 | 6:33 | | 4 | 4642 | -1.08 | 6:18 | 25:36 | 6:22 | | 5 | 4618 | -0.45 | 6:21 | 31:58 | 6:07 | | 5.0376 | 4618 | -0.15 | 0:14 | 32:12 |
|
My watch said 5.00 miles, but I ran another .03-.05 than Tyler and Travis, who surged in the last mile even more than me. We almost got attacked by two dogs in the first mile. Glad to get it done and survive the whole thing. 31:50 for whole thing.
| |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 126.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| On TM |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.35 |
| Ran with MacK. Averaged 7:46, we were under 8:00 pace for all but the first two miles, and the last mile climb into Salem. We were clipping along, only interrupted by my coughing fits. I got so raw in the throat between the coughing during the running and the running itself I decided to go to urgent care. They gave me a cough suppressent and flonase. So hopeful this lingering, nasty, annoying, embarrassing cough will cease and desist by next week. We'll see. |
| Mizuno WaveRider (blue) Miles: 15.35 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 127.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Was planning on waking up at 4:30 and going straight to work and getting major work done. I set my alarm for 4:30PM!! so I woke up on my own at 6:15. I got good sleep and had a highly effective day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.04 |
|
Met MacK. Ran 1.1, then stretched, then ran 5 more with her. Then ran 5 on my own. Mostly cough free, but wanted to cough at times, and coughed after running a bit. My throat is much less raw, but I still have the urge to cough. Core workout in the PM
|
| Brooks Defyance (Blue) Miles: 11.04 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 127.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Went to work straight after waking up. Took a nap at the dentist while waiting for him to come in to put in my crown. Ran in the pm, having to stop to take my son to art class, so I ran 3.25 on the tm and 1.75 outside. It was so warm and lovely. Made two batches of fondant, my first fondant ever. A pink patch (it's supposed to be red, but you know how that is, even with the powerful food coloring) and a yellow batch. It was fun. Stretching. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 4.50 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Met SteveK, TylerS and Travis at the SF track. I don't know why we ever meet there. It is always so windy. Today was no exception. But every time I think, "it won't be windy today." Warmed up 2.25. After .25 of warm up and some coughing in this first stint, I went to my van and drank some dayquil. Wasn't sure how the 1/2 piece of bread/vanilla gu/dayquil concoction would interact in my stomach, might have turned into a volcanic science experiment, but it was ok. Plan was 6x1200, 600m rest, McMillan pace chart says 4:17-4:30. I wanted 4:17-4:20. I did 4:19 (with a very fast first lap 1:22 thanks to TylerS' exuberant pacing) (3:57 rest), 4:17 (3:58 rest), 4:20 (4:34-includes hs bathroom break), 4:20 (4:11), 4:21 (3:54), 4:21. I was so sad to be 4:21 in the last two. I was able to outkick Tyler on #5, but on #6 he started strong and stayed strong, and I came in last on the last one (the lead guys did 4:09-impressive!). The guys were great to run with, and really helped me. Given how I feel and this point in tax season, I am thrilled with this workout. There is the famous Yoda saying printed on the hs wall that I read each of the three times I hit the bathroom this morning, "Do, or do not. There is no 'try'." Well, that didn't quite work for going 4:20 or faster, but it did for completing 6 reps. One day I may be a jedi, but for now I am a padawan.
|
| 2010 Mileage Miles: 16.00 |
|
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 127.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Short run this morning. I thought I would run more after work but had a strange pain in my knee part of the time at work, especially going up and down stairs. So I iced it after work instead, and hoped I felt better for my Saturday run. Weight is bad. Three more weeks of tax season. I am going to do a whole 24 hours in bed after tax season. Watch me. |
| Brooks Defyance (Blue) Miles: 3.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 128.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
Walked 3 min, stretched then met MacK, Aub and Holly at Osborne's. They were already warmed up, so we went straight into sub 8 min miles, so I was glad I had a slight walking warm up on my own. At least that's something. We kept a good pace the whole time. We started chatting about food and recipes and I was so glad when the conversation went away from that, makes me kind of nauseous. In the last mile there was a guy ahead of us and I wanted to get him, then MacK said we might get him, and that's all it took. I practiced chasing down a gazelle and the poor guy didn't know what hit him. It was good practice reeling someone in. Last mile was 7:11 and was net uphill (treeline to Osborne's). 7:35 average pace overall. Today was a Saturday miracle - no bathroom stops at all during the run. That's a Michelle-feat. When I was driving up Woodland Hills Drive to my home (about 1300 feet above where I run), there was some crazy run-up-the-mountain race going on, and one of the other great girl runners that lives up here, Jen Hughes asked why I wasn't racing. Its a good question. I am a wuss and hardly ever run the hills up here, mostly because I know the downhills aren't good for me. I saw the last person racing, it was a man, and he had a big camelback that looked like it was stuffed with survival gear. He also had a bulky sweatshirt around his waist. I slowed to ask if he wanted me to bring his sweater to the park, and he said sure, and we realized we knew each other. He's my kids' pediatrician. I was wondering what crazy folk ran this race. Now I know and I can tease him about having his own firetruck escort.
|
| 2010 Mileage Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 126.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3.3 mile walk with Paul, 10x2 sec bridges |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on treadmill and stretching, bridges 20x2 sec in evening |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.45 | 0.00 | 1.20 | 0.37 | 0.00 | 0.00 | 0.00 | 9.02 |
|
Walked 4 min, stretching, the met MacK. It was warm out! Over 50F. But windy. Not too bad unless you are trying to run fast. We ran 6 miles together then split off. I ran another 1.3 easy then started the fast finish 10 minute segment of my run. Ran into the wind for 5 minutes then turned around. It was so painful. I felt horrible, and going into the wind was just miserable. I tried to keep my form tight to minimize the wind effect. I turned around at 5 minutes then was running with the wind, but still, my mile split was 6:55! How can 6:55 feel so hard! I continued on, running 1.57 in 10:02 (ave pace 6:24), running sub 6:00 for the .57, finished hardest at the end. I finally did a Dusa right. It was so discouraging getting the 6:55 split, but I picked it up, and I am proud of myself for not giving up. Did a putzy .2 mile jog to my car then did a bit of walking to further cool down.
| |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 125.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 4pm: I did a loop around Payson, got lost and went further than my 5 planned miles, which freaked me out since I had a hard Thursday morning workout, but I guess another .5 won't break me. 7:53 ave pace. |
| Brooks Defyance (Blue) Miles: 5.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
|
It was snowing when I woke up, drove to SF to meet some guys. I ended up behind the snow plow going down WH drive, so I was 3 minutes late to our meeting point, and no one was there. As I was following the snow plow, I was giddy with relief thinking that we would cancel our hard workout. It is so hard to do 3x2mile repeats this late in tax season. I am tired and tired of being tired. So I was on my own. The roads in SF were not covered in snow, though pellety snow was coming down pretty good. I decide to do one 2 mile set, maybe two. I warm up 2.87, stopping to stretch after 5 minutes, and reluctantly start the first 2 mile segment. I start at the 3 mile mark of the SF half and go toward the 1 mile mark. My target pace for the workout is supposed to be 6:05-6:18, but I think I'd be lucky to be sub 6:30, with how I feel and the snow. Mile 1 6:18 (thrilled to find the 2 mile mark on the road), Mile 2, I totally miss the mile mark by about 10-15 sec, so it was a 6:17-6:22 mile, somewhere in there. Snow is sticking to the bottom of one shoe, just one of them. I rest 4:50, then start this in reverse. Only problem is it is still snowing and I can't find either of the mile marks. I stop after 13:09, likely overshooting the mile mark, since now the road is covered. Halfway through this I know this is my last repeat, I am feeling tired. At the end of the second repeat I had no plan to do a third one, but after 5 minutes of rest, I thought, why not? This will be good for me, so I toe the line (not a good saying in this case since the road is snowy and I don't know where the line is), and I do the third one. 13:01, though I wasn't exact on the mile marks, I couldn't find any again. I pushed it the last mile, and I am thrilled I was strong enough mentally to do the workout on my own, and to complete it. I just told myself as I did the third one that this was building character and would separate me from my competition. By the end of the run the snow was in traditional flakes instead of pellets. My cool down was a nice slow pace.
|
| Mizuno Precision (periwinkle) Miles: 11.50 | 2010 Mileage Miles: 15.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 126.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on TM and stretching |
| Brooks Defyance (Blue) Miles: 3.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 126.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.64 | 0.00 | 1.75 | 0.25 | 0.00 | 0.00 | 0.00 | 15.64 |
|
Had to get home early, so ran on my own. Had to keep a decent pace to get home on time. Plan was 14-16, with 2-4 miles fast finish at the end. I was thinking I would do 14 and 2 hard at the end. Had a gu at 7.75, caught up to the SF running club at 9 miles, ran with Mark Shelley catching up with him, and then turned around when I saw SteveK and Carl, two fast dudes. They offered to do the fast two miles with me, but there was one catch, we had to go up Harry's Hill first (a long one mile climb). I haven't been up that hill for 1.5 years, but I was grateful for company so I went with them. This also had the effect of giving me extra miles. It also made our tempo downhill. In two miles we dropped 366 feet. Mile 1 was 5:47, mile 2 was 5:33. I was behind the guys but caught up to them in the last 1/4 mile as I kicked it in (I am supposed to finish very strong, like 5k pace or faster). That accounts for the 5:33 mile. Now if only I could do that pace two miles in a row on the flat, hopefully later this year. A steep downhill tempo = me becoming reacquainted with a long lost friend--the ice bath. I squealed like you wouldn't believe, I got the bath down to 48F. 10 minutes in the ice bath. I will do my core workout during morning conference, and am going into work today.
I
| |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 125.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.44 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.44 |
| Ran in Payson into the wind, then with the wind to my back. Planned on 10 miles but my left knee was niggling so I turned around early.
Core workout in evening |
| Mizuno WaveRider (blue) Miles: 9.44 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.36 |
| Met MaryAnn's group in the afternoon. SI joint felt hurty for a couple of foot strikes, then back to normal. My SI had some nice pain just for a couple of foot strikes during my Sunday walk. |
| Mizuno WaveRider (blue) Miles: 6.36 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| On TM, felt fine |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
|
Met Travis at Marion's house. It was her first time on the bike in a while, so it was challenging for her, but it was way challenging for me too. Travis was stronger than me, but I hope it was worthwhile for him to come out. 6:27 ave pace for 6 miles, 10.4 miles total. SI niggly at the beginning of my warm up. Otherwise fine. Core workout in evening
|
| Mizuno Precision (periwinkle) Miles: 10.40 | 2010 Mileage Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 126.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on TM |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 125.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Was supposed to do 14-16 with the last 2-4 at goal hm pace. So I thought I would run MaryAnn's 10 mile race, with running 4 before the race. Take the first half of the race easy, then run the last 4 hard. There was only one guy who was going to run the 10 mile race, turns out, but he was going to go my pace the whole time, and the race was going to start late (no sign of MaryAnn) so I started on my own, 5 miles up the canyon then back down was the plan. The river trail was covered in snow starting at about 3.2 miles, I ran in the snow for about .2, then decided that I would damage something if I continued, so I turned around, bagging the "race". So the fast guy catches up to me and turns around too, so I start running my fast miles with him. I stick with him for about 1.4, then he continues strong while I do what I can. The first 1.4 were 6:10 pace, the 2.6 on my own were about 6:20 pace. DOWNHILL. Saturday and Thursday just felt like I was running out of shape. I feel heavy and unable. I hope that feeling doesn't stick around. Pain in my knee afterward, worst it has felt. Iced it. Feels fine today (Sunday). Four days until tax season is over :) This is my best training in tax season ever. I am supposed to do 1 mile repeats on Thursday, though. on 4/15. Funny! |
| 2010 Mileage Miles: 40.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.69 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.69 |
|
I met MacK and ran outside, it was so wonderful, with short sleeved shirt and shorts. I am working every day this week but am hopefully not going to have to pull any super early mornings. 7:58 ave pace Only two cans of soda today. Starting my caffeine step down. Had a small headache in the evening. |
| Brooks Defyance (Blue) Miles: 6.69 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 126.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.08 |
| Met MacK for a swift 6, then ran some more. MacK's in great shape and pulling me up each hill. |
| Mizuno WaveRider (blue) Miles: 9.08 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 128.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on TM |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 127.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.75 |
|
My coach gave me mile repeats, 5-6 with 800 m rest, 5:50-6:03 pace. Since last time I stayed just under 6:00 for 6 repeats, I thought I would try 5 and just try to be 6:00 to 6:03, especially since last week went so stinkily. What a funny thing for him to do, anyway, giving me mile repeats on tax day. Here's what I have to say to tax season: 1-5:51, 2-5:50, 3-5:47, 4-5:46, 5-5:42. :P I am so thrilled!!! I thought after the first one was faster than I was planning, that I would pay for irrational exuberance, but it turns out I was ok. The last one was the hardest, but all the splits were good. Never had a quarter slower than 88. Hopefully this means I am in better shape and will do ok on my half marathon May 1st. Ok, totally FAILED to mention that Tyler did the workout with me, helped push the pace, and took the outside of the 1 lane the whole time, so he did 5x1.05 miles, or something to that effect. The workout wouldn't have been the same without him. MacK and Aub both came and did 1/2 mile repeats and were looking really strong and I am grateful for them coming. Couldn't feel the knee during the workout, but felt some tightness in the ham. Standard stuff. I am excited to go to work with my training, and excited to have time to go to the PT. So happy tax season is over! Thanks so much to bloggers who kept commenting even though it might sometimes appear that I wasn't reading them--I totally was and value encouragement. I'll try to be a better blogging buddy.
|
| 2010 Mileage Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 127.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Lame run, 3 miles, dropped off jj at piano, three miles, picked up JJ from piano, one mile on tm. SI niggly during run. Really slight. SI pain 1 |
| Brooks Defyance (Blue) Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
Ran with Mack and Aub, we were cruising along. They did some tempo toward the end, I just hung behind. 7:37 ave pace. Legs felt great during. SI pain started in the evening. Not sure if it was the long run or playing with the kids at Kangaroo Zoo, an inflatable toy place, but was definitely sore by 7 and it increased by bedtime. Worrisome. SI pain up to 3-4, affecting walking stride
|
| 2010 Mileage Miles: 15.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 1.00 | Total Sleep Time: 8.50 | Weight: 125.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Felt much better today, pain at max 1-2 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.06 |
| Ran with Aubrey and Jaime. SI felt tight, more accurately my whole right glute area from upper hamstring to lower back was tight, and was almost to form changing level. Rheum is ordering my Enbrel today. Starting phase 2 of training. I figured it would come to this. I am surprised in some ways that I got this far without it, but I am sad I couldn't go farther. I think I will change my blog name to reflect this continuing theme. I hope to have my first dose by Thursday. It's coming in the mail, but hopefully will be expedited. |
| Brooks Defyance (Blue) Miles: 6.06 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.75 | Total Sleep Time: 7.75 | Weight: 127.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran with MacK in the morning. It felt better than Monday, but still tight. I felt like I would continually go up against a wall, at around 8:20 pace, and that my tightness wouldn't allow any faster pace. My enbrel will arrive Thursday. Got that all worked out today. Walked 2.15 this evening and did the core workouts that don't put pressure on my joint. Will go to the PT tomorrow and run afterward. I am hoping I will feel better tomorrow. |
| Mizuno WaveRider (blue) Miles: 10.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 2.75 | Total Sleep Time: 7.75 | Weight: 127.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.05 |
| PT appt this morning. He found a new way to torture me, apparently when he was working on my lower back, a muscle that attaches to my lower back on the right side is also irritated. He could squeeze on these muscles on both sides of my spine and the left side felt like some pressure, but the right side felt like a Vulcan pinch, so once he found that was sore, he went to town torturing me up in that direction, along with my various and sundry other areas he normally works. I slept in and ran after the PT appt (good call, if I say so myself). I ran in SF, it was windy! And during my stretching it started raining huge heavy drops, I was strategizing how I would need to go to Big 5 and buy a dry outfit, since I needed to grocery shop before heading home. Thankfully, the rain mostly stopped after one mile, and I had enough time to dry out (mostly). Even better, my right side felt mostly normal. The outside hip is niggly, but I am more concerned about my SI joint, so I'll take niggly anywhere else. Was able to do 7:30's without trouble after warming up. |
| Brooks Defyance (Blue) Miles: 5.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
Oh, my gosh, I just filled in the top of this workout and my enbrel arrived!!!! My stomach is all a-flutter. I have to wait for it to get to room temperature then phase 2 of my training begins. I think I'll write up this workout backwards. 9am-- I am driving through the Salem farmlands and it is sunny and blue skies. I am searching for my hat and gloves and coat which I foolishly discarded in the second mile of my eight mile tempo. Why couldn't the weather have been like this during the tempo? 8am-- gulping down oatmeal with blueberries. 7:50--in the shower, I am moaning because I am pretty sure I have legs under my waist, but I can't feel them, and I can't feel my toes. 7:48--I made it! but why are my toes a funky blue color? 7:35--I squeal as I enter the ice bath. I have a goal of 12 minutes this time, its 46F, my slimfast shake isn't cold enough, I used all the ice on the bath, but I figure I don't need my drink cold since my bottom half is freezing. I chug the drink, read Bleak House, and try to forget about the ice. 6:55 I jump out of the car and hit the bushes, realizing I am not going to make it home without a pitstop. 6:50 get to my car, done with 13 miles 6:40 done with tempo, relieved I didn't give up during it I did an 8 mile "steady state" run which I guess is faster than marathon pace, but slower than 1/2 marathon pace. It is supposed to be 6:26-6:38. I was gunning for 6:38, since I haven't done longer than a 6 mile tempo (or a 5.6 mile race) in 15 months. It was brutal. We started the tempo into the wind and snowing, but thought, that's ok I'll have tailwind eventually. I suppose I did at some point, but I swear, 80% of the time the snow was in my face. At 6 miles I thought that there must be some acid in the snow because it was irritating my eyeballs and I couldn't keep my eyes open for long periods, I wished I had my hat. My watch registered the pace at 6:42 overall, but I tracked one mile on the 1/2 marathon race course and it was 6 seconds faster than my watch. So I put today's tempo into the course tool, and it said 8.15, in keeping with my lame watch's tendencies. So if you count it at 8.15 miles, then my pace was 6:34. I think I like the faster pace better, I'll take that one. Basically I think I need alot more practice with tempos, so I can get mentally and physically tougher. I am satisfied with this workout, given the weather and my recent SI issues. I had tightness in the outside hip bone area the whole time, a 1 when running easy, a 1-2 when running faster. It feels like it is bruised. Not as concerning as SI pain or whole glute seizure. Ok. I gave myself the shot. So glad I didn't faint because noone's home. I guess I am not so tough. I had to tell myself to breathe, then I had to tell myself to not hyperventilate. A bathroom is a dangerous place to pass out. It wasn't too bad, just stung a little. I better go eat something . . . :D
|
| Mizuno Precision (periwinkle) Miles: 13.00 | 2010 Mileage Miles: 9.00 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 127.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Walked .5 on TM then stretched inside because it is raining again! Met MacK at 9:30 for a shorter run, good thing it was short because I was soggy by the end. |
| Brooks Defyance (Blue) Miles: 6.30 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 126.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Met MacK and Aubrey at 5:30. I thought better to wake up early and run with them than to sleep in and run alone. Good call. We ran together for just over 10 miles, then MacK was so kind to lend me her gps watch since I didn't make sure mine was charged. I was supposed to run 12-14, with 2-4 at goal 1/2 marathon pace at the end. My goal 1/2 marathon pace is around 6:26. I started these tempo miles at 10.4 miles. First mile was 6:24 and flat, MacK and Aub are ahead of me (because I took a potty break before starting the hard miles). Mile 2 was gradual uphill, I was close to catching them, but they had picked up their pace. I ran with MacK for 1/2 mile, It was so nice to run side by side with her through hard running, I think it might be the first time ever that I heard her breathing hard (I was breathing hard too). We were going 6:20 pace when we were together, but I must have slacked off when she pulled back because the mile split overall was 6:27. Mile 3 had some downhill and was 6:18, mile 4 was flat and 6:17. I jogged slowly until I hit 15 miles (I was halfway up heartbreak hill) then I walked the 1/4 mile to my car. Bought a bag of ice on the way home. I am now ice-bathed and showered. Will nap later today, I am sure :D
|
| 2010 Mileage Miles: 15.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 126.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.22 |
| Upper back tweaked last night! Back felt better when I woke up, but had PT appt this morning so that was good. They did ultrasound and massage on three areas: that knotty back area, SI, and upper ham. Afterward ran 5.22 in 40, 7:40something pace. |
| Brooks Defyance (Blue) Miles: 5.22 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
|
Met Tyler and Travis at the Salem track. MacK's son got the flu so she had the joy of dealing with that instead of running with friends. Sorry McKenzie (see, I know how to spell your name). Workout was 4-5 1000m cruise intervals, just 200m rest in between. 3:45-3:50. Did 2.7 miles warm up, changed into red racers and stretched, potty break. I knew Travis would take off but I informed the guys I had to stick to pace, this isn't a "give it all you got" type of workout. Travis took the lead on each one and was 9-13 sec faster than Tyler and I, who stuck together (Tyler just ran Boston with his wife KellieS eight days ago, or else he would have been more itchy). 1 - 3:44 (1:06 rest), 2- 3:44 (1:28 rest - I had to tie my shoe), 3-3:41, oops a little too fast (1:14), 4 - 3:43 (1:12), 5 - 3:42 (actually Tyler didn't stick with me on this one, he took off on the last lap, probably 5 sec ahead by the end), workout was nice and short, I could have done a couple more at least without trouble, but the short rest does start to get to you. Nice long cool down. Travis was so nice. He says he doesn't even consider me a girl, I run so fast. What a complement. I will try to live up to it.
|
| 2010 Mileage Miles: 10.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 127.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.83 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.83 |
| Ran for 30 minutes, stretching |
| Mizuno WaveRider (blue) Miles: 3.83 |
|
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 9.25 |
| Slept in. Ran from the Provo Mall along the 1/2 marathon course. It was kind of cold, but not quite to glove weather. Warmed up just over 4 miles, then ran 8x 1 min on/off. Averaged 5:38 for the "on" portions. It would snow lightly on and off. I hope Saturday's weather is calm. I want my time to reflect my abilities. |
| Mizuno Precision (periwinkle) Miles: 9.25 | 2010 Mileage Miles: 32.00 |
|
| Night Sleep Time: 8.75 | Nap Time: 0.00 | Total Sleep Time: 8.75 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
|
Easy shake out
|
| Brooks Defyance (Blue) Miles: 3.80 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
|
| | Race: |
Provo City 1/2 Marathon (13.1 Miles) 01:23:03, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.10 |
|
Well, I would be thrilled to have gotten this time if I had gotten 1st place. As it is, I got second, so it's more like satisfied and hungry for more. It was dry when we started, but starting raining soon after we started, rain, hail, snow, and I am sure there was some clear parts (perhaps 30% clear?) The McMillan calculator for my past two races indicated 1:24:17, but its easier to pull off a good 5k or 10k than a 1/2, I've been concerned about my endurance. Goal pace was 6:26. 1 - 6:02 start off in fourth place, taking it easy, Ted Lebow gave me my 1/4 mile split at 6:40 pace, so I picked it up a bit. Travis was pacing me, and was a bit ahead. By the first mile mark MaryAnn is ahead by about 5 seconds. 2 - 6:23, more on target, MaryAnn now ahead about 10 sec, I decide to let her go if she's not going my pace, I figure I'll reel her in later. She ran a great race last weekend, but it was a 1/2 and I figured that would leave her vulnerable due to lack of recovery 3 - 6:18 4 - 6:23 5 - 6:15 6 - 6:18 7 - 6:17 8 - missed the mile marker 9 - 2 miles in 12:44, MaryAnn is about 20 seconds ahead, I pick off one guy between me and her 10 - 6:22, it feels like I am slowing down quite a bit, the river trail is a choppier experience than the road 11 - 6:29, first mile off pace, starting to feel the race, I've needed to go to the bathroom since mile 9, trying to surge to catch MaryAnn, but she's not getting closer, Travis is harrassing me in all the best ways a pacer should 12 - 6:34, "show me the way to go home" I wish I had been stronger in this mile, if I had cut the gap in half I could have been in striking distance. grr. Last 1.1 in 6:52, what pace is that? Ok, it's a 6:15 pace, I saw the clock with 10 seconds to 1:23 but couldn't quite get there in time. So, a good re-debut into the the 1/2 marathon world. I faded but not as bad as I could have. I am happy to be a minute lower than the prediction, even with the weather. 1/2 marathons hurt. This race put my stomach in a post-race funk, I still feel out of sorts. Thank you to Luz for the screams, the hot chocolate, the umbrella, and the blanket. Thanks to Smiths, Marriott and Costco for sponsoring my bathroom facilities, and a big thanks to Travis for pacing me so well. He's in great shape, he could have gone perhaps 3-5 minutes faster without sticking with me. Run13 puts on a good race. Started on time, was very organized, the awards ceremony, while not glitch-free, was not of the painful variety. I am not sure if I should be eating right now. Perhaps I'll eat an orange. |
| 2010 Mileage Miles: 32.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.15 |
| 20 minutes easy on TM |
| Brooks Defyance (Blue) Miles: 2.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. 6 miles walking. Ben competed in the Hershey track race, he ran his heart out on the 400m run. Once around the track never seems so long as when elementary kids try to race it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.33 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.33 |
| Ran 30 min easy, then stretching. |
| Mizuno WaveRider (blue) Miles: 3.33 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 129.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.17 |
| Can I tell you how much I hate swimming? I can't breathe! I am so bad at it. It just goes to show we are much more apt to like things we are decent at, and dislike what we are not. I went to the Orem Rec Center this morning since I had training in Orem. I was to swim and pool run. I had an hour. The pool is 50m long. WAY long if you ask me. I decided I would freestyle one direction, then backstroke the other way, because I am bad at the freestyle, and haven't swam for quite a bit (April of last year?). I did one distance freestyle, then one backstroke, then made maybe 1/3 of the way across doing freestyle on the second go around, felt like I was suffocating, so switched to the backstroke and decided to start the pool running shortly thereafter. So I made it a measly 200m, and only about 67m of freestyle. That's just sad. That took about 10 minutes. I then switched to pool running. Did I mention I have a new swimsuit? It's the Gracie from Lime Ricki http://www.limericki.com/browse.cfm/gracie-tankini-top/4,78.html, thanks MacK for referring me to this website. At least I looked sharp as I marched from the swimming lanes to the pool running area in defeat. It was a noble effort. Pool ran 50 minutes, took it easy, but alternated how I did my arms (resistence style with flat hands like Josse taught me at times, that's harder) and legs for variety. 30 minutes of elliptical in afternoon. Also finished assembling our family's first trampoline. That took some muscle. Core workout in evening.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.52 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.52 |
|
Ran 30 minutes in the morning, gradually settling into 8:00 pace. 3 pull ups at my son's kindergarten playground. This is the most I have ever been able to do in my life, and I typically can't do it unless I am in primo shape. So I was ecstatic to be able to do three today, it must be a good omen. My goal is to be able to do 5. This is the real way with knuckles away from your body. 30 min elliptical in afternoon (I will go do it shortly). Spent hours emailing to and from coach and poring over fall marathons the last couple of days. I think I will be doing the ING Hartford Marathon Oct 9th. This will give me time to recover before the January half marathon, and we'll also target Boston 2011. Lots of training ahead. I am focused though. I have a long term plan and need to be healthy.
|
| Brooks Defyance (Blue) Miles: 4.52 |
|
| Night Sleep Time: 7.00 | Nap Time: 1.75 | Total Sleep Time: 8.75 | Weight: 126.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.86 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.86 |
| Ran 5.86, walked 3.5, also 30 min elliptical (easy, level 3), core workout, stretching |
| Mizuno WaveRider (blue) Miles: 5.86 |
|
| Night Sleep Time: 7.50 | Nap Time: 1.00 | Total Sleep Time: 8.50 | Weight: 126.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| My weight is lame. I was so strong last week until the family get togethers this weekend. I really need to get strong and stay strong. Have more family get togethers this weekend. |
| Brooks Defyance (Blue) Miles: 3.75 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 127.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.93 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.93 |
| Did 30 min elliptical before the kids woke up. Â Then 7.93 miles running in 60 min, that makes 7:34 pace. Â I then walked about .5 mile. Will do core this evening. Â I told myself if I was good this week (and last weekend) I would see 124.something this week. Â Here's to hoping.Â
|
| Brooks Defyance (Blue) Miles: 7.93 |
|
| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 125.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.86 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.86 |
| 30 min elliptical, 30 min tm (3.86 mi) stretching |
| Mizuno Precision (periwinkle) Miles: 4.50 |
|
| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 125.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
No running today! Still on reverse taper after 1/2, a lull in training before starting the marathon training. I am very excited to start running more normal miles next week. It will be a 55+ mile week. Sweet. Did core workout while the kids got ready for school (keeping them on task between reps, etc, don't talk to mommy in the middle of the Metronome, she's not in a good mood when doing this one) Then 60 min on the elliptical Did not eat so well yesterday :( Had a yummy lunch with friends at a restaurant and meat fest with tort at Marions. I actually smuggled in the 450 cal, small slice of cake into Ironman, for my movie treat. that made it extra delicious). I will do better today.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 126.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.67 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.67 |
| Also some walking, and 30 min elliptical. |
| Night Sleep Time: 6.50 | Nap Time: 1.50 | Total Sleep Time: 8.00 | Weight: 125.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Slept in until I woke up a second time: 7:39, the marathon I wasn't running nor spectating at was already underway. I did 61 minutes elliptical, then stretching, then about 45 minutes running (may have been 46). I turned off my watch accidentally during part of the run. Core workout in the afternoon. Congrats to all who completed and rocked the Ogden Marathon. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 125.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.42 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.42 |
| So happy to be in normal training! I guess this is base building time. I hope my body can handle some higher mileage, because we're going to be stepping it up. |
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 126.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.54 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 9.04 |
|
Slept in because my son and I were in the ER last night, due to him hurting his back on our new tramp, but he ended up being fine. Did a run after the kids went to school. Warmed up 24 min, then stretched, then did 20x25 sec strides, with 60 sec rest in between. 16 min cool down. Ran out of time for more. Had an emergency dental appt for my same son, little JJ. Thankfully two sports activities tonight were cancelled due to the rain, decreasing the business. I have another son who swallowed a quarter last week, and it hasn't passed yet, so we had two medical appts for him today. The quarter's still hanging out in his tummy, so Miralax for him! Core in the evening. I graduated to level 3 of stage 2. It is: 20x plank with leg lifts, each leg 20x side plank with leg lifts 3x20x scissor kicks 25x metronome (I only did 21 this time, will try to increase one each workout. These are so killer and stress my lower back) 25x bicycle 20x three ways Jane Fonda leg lifts (leg lifts without being in side plank position) 25x sunrise lifts then I add 30x3sec bridge and another ab workout my PT gave me that I won't try to describe. This just builds off my prior workout, but turning the screw did make it harder.
| |
|
| Night Sleep Time: 7.50 | Nap Time: 0.50 | Total Sleep Time: 8.00 | Weight: 126.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Walked 3 min stretching, the met MacK, ran with her about 4.5, then jumped in the bushes, then realized Kelly and the two Heidi's were witnesses (I should really wear my glasses :/), ran with them for about 2 miles, then back to the car. 8:05 ave pace 30 min elliptical. |
| Brooks Defyance (Blue) Miles: 9.00 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.75 | Total Sleep Time: 7.50 | Weight: 127.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.27 | 3.13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| Ran on my own, warmed up 10.5 minutes, then stretched, then continued warm up. After 34 minutes started my 20 min "steady state" tempo (6:21-6:32 pace). At about 5 minutes, I ran into much more severe construction than I bargained for (Arrowhead trail and highway), and needed to walk/jog around some bridge work, so stopped my watch for that, but then chugged on. did 3.13 in 20:17, or 6:29 ave pace, first mile really drug down the pace, but recovered over the rest. 70:15 for 9.4 overall. |
| Mizuno Precision (periwinkle) Miles: 9.40 | 2010 Mileage Miles: 10.00 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 126.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.01 |
| 7something pace walked 4.3 miles at the ball field during Mickie's game. Any type of baseball is way boring, but little kid baseball is downright painful. |
| Brooks Defyance (Blue) Miles: 8.01 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
Woke up to it SNOWING! and it was sticking on the ground. I laughed hysterically and showed Paul. I guess our all day hike to celebrate our 14th anniversary will have to wait. I walked .5 miles, took out the Enbrel out of the fridge, did stretching and got ready, then shot myself in the stomach. Met Aub and Beth after about 1.5 miles. We ran about 8 together before I got antsy and went ahead a bit. My pace with them was 7:55, I am guessing it dropped a bit after that. Felt really good until about mile 14-15, when I started to feel like I needed a gu, but I was too close to the end of the run to take one. So thrilled to weigh 124 flat! I haven't been sub 125 (that I remember) since before my injury. I have been trying to eat very disciplined, eating the right sort of foods, but this week has been more challenging. Since I have upped my miles I am very hungry. Yesterday I ate 3,000 calories, all clean, except for a sample of a peanut butter bar at Maceys.
| |
|
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 124.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.66 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.66 |
| Met Melody and Julie in Orem. It was so wet, slushy snowness. I think I weighed 10 lbs heavier at the end of the run from the wetness. Melody was so nice and let me shower at her home, then I went to my work, which is just a couple of minutes from her home. Good pace -7:37 ave pace. evening - resisted the temptation of all you can eat cheap hot dogs, doritos and sugar water at the elem school hot dog dinner (my kids ate plenty though). 30 min elliptical, bridge exercises. |
| Brooks Defyance (Blue) Miles: 8.66 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 10.80 |
| Walked .5, stretched, then went outside for run. 30 min warm up (3.76 miles), then 20x 25 sec strides, 60 sec rest in between, paces were really erratic. I don't think my gps deals well with such small segments, the pace for the 25 sec ranged between 3:27 pace and 8:25 pace (both laughable and not correct). Overall the paces averaged 5:29, which is reasonable and better than last week's average for the strides, which was I think about 5:40. I wasn't happy with that average so I don't think I posted it. | |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 124.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.08 |
| Ran 9.08 easy but at a decent enough clip to get in 9 and get home in time, 7:21 ave pace. 20 min bike at PT 3.5 miles walking in evening Good food at Marions :D |
| Brooks Defyance (Blue) Miles: 9.08 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.50 | Total Sleep Time: 8.00 | Weight: 126.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.54 | 0.00 | 3.90 | 0.00 | 0.00 | 0.00 | 0.00 | 9.44 |
|
Warmed up 30 min (stopping to stretch) and then did a 25 min steady state run (6:21-6:32 pace). Same as last Thursday, except adding 5 min. Also same as last week, my first mile of the steady state run was the hardest. Didn't help that the first mile started uphill. Splits were 6:39, 6:20, 6:23, 6:22 (for .9 miles), 3.9 miles in 25:05, or 6:25.8 ave pace. Will do core this evening, but no other cross training, so that I am not too tired for my 10k on Saturday.
|
| Mizuno Precision (periwinkle) Miles: 9.44 | 2010 Mileage Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 126.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.81 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.81 |
| Easy miles, not sure average pace, around 7:50 |
| Brooks Defyance (Blue) Miles: 7.81 |
|
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 127.20 |
|
| | Race: |
Smile Center 10K (6.2 Miles) 00:37:32, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.15 | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 15.35 |
|
Smile Center 10k on the docket today. I am in base-building mode, so a little early to be racing, but I registered for this race a long time ago, so here I am. Goal was to run 6:00 pace the whole time, regardless of competition. I wanted to break 60 miles this week, so had to fit in quite of bit of miles before/after. Ran 3 miles warm up, then another mile between strides and additional jogging. Lots of prerace jitter bathroom breaks, which is good. I knew Maryann was running the race, so it would be between me and her. Mile 1 - 5:50, Maryann led, then I led, then she led, I tried to draft off people, slight uphill this mile, I think the mile was short Mile 2 - 6:09, MaryAnn and I are still trading of leads, I draft when I can, still slight uphill, I think this mile was long, 12:00 for two miles Mile 3 - 5:39, slight downhill, still trading leads, I think this mile was short Mile 4 - 6:04, slight downhill, I took the lead right before the three mile mark and held it, though I could hear MaryAnn right behind, I started focusing on catching the guy ahead of me, who was slowing, but he missed a turn. I yelled at him with no response, then I heard MaryAnn yelling, but I am not sure if he heard either of us, only when us RACERS started yelling at him did the volunteers/police start calling for him to turn around. This mile was likely dead on Mile 5 - 5:58, trying to stay strong and get another sub 6:00, this mile was likely a bit short, given how the next mile goes, MaryAnn still right behind Mile 6 - gradual uphill, I didn't see the mile marker, but it was a 6:27 mile according to my garmin. I tried to stay strong, but obviously didn't. I knew MaryAnn was right behind .24 by my watch to the end (another indicator mile 5 was short), 5:42 pace. MaryAnn stayed right behind, I held her off by 2 seconds, from what I hear. We had a turn with perhaps 30m to the finish line, I wish it had been a longer straight away. I saw the clock turn 37, came in at 37:02 by that clock and was ecstatic, since I didn't get the sixth mile split I was in ignorant-laden bliss. Turns out their clock wasn't synced right, so my real time was 37:32, which means I really slowed down the last mile or they didn't have the miles accurately marked, I am not sure which. Too bad, I like 37:02 alot better.
I never ran a sub-38:00 flat 10k in Utah in 2008, mostly because I trained through the races, and I only ran two flat 10ks. I trained through today's race too, though. The NCAA altitude adjustment for the 10k is about a minute, and I ran 36:38 at my height of fitness in December 2008, in Paris, France, so near sea level. Today I was 54 sec off that time, so I think I am fairly close to where I was in December 2008, which is awesome, since my mileage was much higher when I did the 36:38. I would have liked to hit my 6:00 pace, but I guess I'll have to leave that for another time, and overall I am happy.
|
| 2010 Mileage Miles: 40.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 126.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.97 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.97 |
| Ran loop into Payson, then added on to get to 65 minutes. 8.97 miles in 65:05, about 7:16 ave pace Will do elliptical later |
| Brooks Defyance (Blue) Miles: 8.97 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 125.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.87 | 0.00 | 0.00 | 1.60 | 0.00 | 0.00 | 0.00 | 11.47 |
|
Scary dreams last night! Warmed up 30 min, legs felt heavy. 20x25 sec strides, 60 sec between, this time chose a hilly course, had equal uphill and downhill for the strides. Did well despite the heavy legs, they felt better after a few strides, felt even better second half, felt dead for the last two. 5:15 ave pace for fast part. Quads sore, partially a residual from the 10k, partially from hills/strides today, so did an ice bath, 12 min @ 47F, then 15 min in hot shower, so hard to get out!
| |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 125.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.62 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.62 |
| Easy run, 7:48 pace. Legs tired. 2 miles walking in evening. |
| Brooks Defyance (Blue) Miles: 9.62 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 125.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.72 | 0.00 | 4.65 | 0.00 | 0.00 | 0.00 | 0.00 | 10.37 |
|
3.9 miles warm up in 30:00, then 30 min steady state tempo (6:30, 6:22, 6:26, 6:36 then 6:23 pace for 4:07, 4.65 in 30:03, 6:27.6 ave pace). Had a really hard time keeping within pace in the fourth mile, it was slightly uphill. Decent run overall, though. 10.37 in 1:15, 7:15 pace overall Core workout in the evening
|
| Mizuno Precision (periwinkle) Miles: 10.37 | 2010 Mileage Miles: 9.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.25 | Total Sleep Time: 7.75 | Weight: 125.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Ran 8.1 in 1:01:52, or 7:39 ave pace, wasn't watching the watch too bad. Ball of foot felt tight and achy toward the end, I would flex it in between foot strikes. I don't mess with foot issues so got an appt with my PT same day, and he looked at it (by the afternoon I could only make it ache by arching it like I was trying to pick up a marble with my toes). He said its not the beginning of PF, but more likely the beginning of metatarsalitis? and to take my easy runs easy. My right ITB has been really tight and knotty, so both the PT and his meanie assistant did work on it, deep tissue with knuckles, and Astym. I am all bruised now. Josse would be so proud! The great news for today, though tangential, is that I did FIVE pull ups right at the end of my run. The most I have ever done is 3 before now. |
| Brooks Defyance (Blue) Miles: 8.10 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 124.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.70 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.20 |
|
Early am, did my first run with another runner in 3-5 weeks, I don't know how long it's been, it's been that long. I miss McKenzie! Ok, so TylerS and Rich were running the am and invited me. I was confused about where we were meeting, but I found them after they had run a mile. The run was 14 miles, with a fast finish (@ goal half marathon pace - 6:15) for the last 2-4 miles. Since one leg is totally bruised from PT yesterday, I thought 2 miles fast would be plenty. We ran easy but on the swifter side of things for 11.54 miles (7:40 ave pace), then started the tempo. I started leading, then Tyler and Rich pass me and I tuck in behind. Used the SF half markers (running mile 3 to mile 1 markers, slight downhill). First mile: 5:54, I guess I'll let them keep the lead, Second mile: 5:59, they are 3-5 sec ahead, I call to them that I was keeping going, and I went 2.5 miles, or just past where my car was parked. The last half had some uphill, 6:02 pace. 14.2 miles total. Felt great afterward. Paul and I went on a long hike to celebrate our 14th anniversary today. He planned it and packed plenty of food and cold water. It was a HARD hike, way to steep up and down, if you ask me. It's the kind of hike you don't want to do again anytime soon, though I suspect part of is is Paul and I getting older and being wusses. It was the hike to the top of the Y mountain. To get to the Y is steep and exposed, and about 1.1 miles. We went to the top of the mountain above the Y, and it had fantastic views of the whole valley. So beautiful. It is 8 miles round trip. It took us 5 hours and 55 minutes. Now, if I was alone I wouldn't have taken that long, and we had lots of breaks, but it was harsh coming down, just too steep to enjoy. There was a rattler right in the middle of the trail I found when I was leading, and I jumped back, when I did, it recognized my presence by coiling and rattling. I freaked out because I have never seen a rattler before, and we were a couple of hours from civilization, but Paul thought it was super cool. Any how, 14 miles running + almost 6 hours of hiking (even though it was only 8 miles) equals I get to eat whatever I want today, and I am cashing in that chip :D
|
| Mizuno Precision (periwinkle) Miles: 14.20 | 2010 Mileage Miles: 15.00 |
|
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 124.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.81 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.81 |
| Ran 7.81 easy, in 60 min. Evening: 30 min elliptical. Hot bath and ITB roll out and stretching. My ITB is still bruised, but a muted green, so this is the first day since my Friday PT session I felt like working on it. |
| Brooks Defyance (Blue) Miles: 7.81 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 126.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.90 | 0.00 | 2.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
25 min warm up, also stretching, then 12x 1 min on/off, with on segments meant to be 10k pace (5:55). Did it on a hilly Payson loop, this is where I like to do my strides/fartlek, since there are up and down hill segments in equal amounts. Then 25 min cool down. 10 miles total. ITB not bothering me. My right foot is a little bit achy, didn't feel it during the run, unless I paid attention to it, then I could just feel that my right foot was a bit different. That's all.
|
| Mizuno Precision (periwinkle) Miles: 10.00 | 2010 Mileage Miles: 9.00 |
|
| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 125.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles easy with MacK, Holly and JenH. MacK is running, less than three weeks after surgery. I am happy that she is feeling so well, I am nervous she's going to get over-exuberant and tear something. If you do or don't know Kelsey on the blog, you might want to give her 30 seconds of your time as a wedding gift--she and her fiance are vying for a Bermuda wedding. You can vote for them at http://tiny.cc/xdxfi and learn a bit more about them in the process. I just voted for the first time today. We can vote daily for them. Best of luck Kelsey. |
| Brooks Defyance (Blue) Miles: 9.50 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 125.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
|
Steady state tempo run, 35 minutes. Ran along the SF half marathon course so I had mile markers. Started at the 2 mile mark, turned around at the 5 mile mark. Goal pace is 6:21-6:34. Splits were: 6:18 (gradual uphill), 6:27 (flattish with a steep uphill, about .2 long), 6:14 (gradual downhill), 6:22 (inverse of last mile, gradual uphill), 6:04 (inverse of second mile, flattish with a steep downhill), .5 mile at 6:18 (by my garmin, gradual downhill). Overall 5.5 miles in 34:36 (calculated stopping point, obviously made an error). 6:18 ave pace overall, a little fast. I realized I was going to fast at the end so I slowed for the final .5 mile. Core workout in evening. Checked out Stage three core workout. Will start that in July.
|
| 2010 Mileage Miles: 11.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 126.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.01 |
| In keeping with a cut-back week, I ran short. Longer stretching. Weeding. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 126.20 |
|
| | Race: |
Heart of Holladay 5k (3.1 Miles) 00:18:08, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.16 | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 14.26 |
|
Well, as this race approached I asked myself why I was driving over an hour for a 5k when I would really rather do the UVM 5k so I could cheer in all my friends that were running in Provo today. I didn't consider that when I chose this race. I wanted to run a circuit race hoping for good competition. I wanted a sub 18:00, with 17:45 as B and an unrealistic 17:30 as an A goal.
I got to Holladay with just over an hour to start time. I got my number and jogged a good part of the course for warm up. Downhill the first mile you pay for in the second and third miles. And that's basically how the race went. At least the rain cleared during the race time. Mile 1 - Started out behind a pack of 8 guys. We were on a flatish road, but at the 1k mark, we turn and head downhill. I pass a guy. I hear someone close behind me. 5:30. Nice. Mile 2 - This mile starts downhill, and I get passed by Amber Andrews, then is flat, then a turn around, then you go uphill. She gains quite a bit on me. I think I am going faster than I am, my gps measures the mile long, 6:05 for this mile--lame Mile 3 - I am tired, but I thought as I raced that I had a 5:55 split for the last mile, so I thought I could get under 18:00, which was a blessing mentally. This mile I make myself surge many times (just surge through that turn, just surge to that truck, pretend like this is your last stride). This mile was net uphill and had lots of turns. I don't get the mile split, but I have 6:34 for the 1.1, which is 5:58 ave pace. It seemed so much faster! Well, I'm not sure what to say. I know I fought hard through the third mile. I am sure I could have done better in the 2nd, and I guess I should have taken the first mile slower, but 5ks seem so short, I thought going out fast would be a good strategy, especially with the downhill. It was a hard course, not one to get a 5k breakthrough, in hindsight. I won $75 for second place, so that's cool. I have some undone business in the 5k.
|
| 2010 Mileage Miles: 80.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.25 | Total Sleep Time: 7.25 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.53 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.53 |
| 8.53 in 1:05, 7:39 ave pace. Hard day at work, but I work with the nicest people, so grateful. Evening: took a 2 mile walk with Paul. |
| Brooks Defyance (Blue) Miles: 8.53 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 1.60 | 0.00 | 0.00 | 0.00 | 11.30 |
|
Ran the long Payson loop, with 20x25 sec strides, 1 min rest. Coach says start these at 5k pace then increase speed toward 1 mile pace as you go along. This is the first time I tried to conscientiously obey that instruction. I held back to 5k pace for the first half and the last 7 made them more like mile pace, and so it felt nice to finish the strides feeling strong. 5:23 ave pace for fast segments. Core workout in evening. Also lots of weeding and cleaning. Active day. It was my son's last track meet of the track season. There's another meet next week, but we can't go to it. He has been wearing my spikes from high school--they fit him! It's been fun to see him compete. He's not not naturally strong in sprinting or in distance, but he's improved, and he's quite good at throwing their nerf-like javelin.
|
| Mizuno Precision (periwinkle) Miles: 11.30 | 2010 Mileage Miles: 9.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 124.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
|
Met MacK and Ali in Salem. Ran 6 miles, dropped of MacK, ran two more with Ali, then finished off on my own. 9.75 in 75 min (7:42 pace). Per Ali's suggestion, I walked .5 to get above 10 miles for today. Going to the PT today. Nothing seriously wrong. My upper left calf got tight after Saturday's race. It's feeling better but still a little sore. I want my upper right hamstring worked on. My right foot is just barely tender (has been getting better over the last two weeks). They might want to torture me by working on my ITB. We'll see. 3.5 miles walking in evening.
|
| Brooks Defyance (Blue) Miles: 10.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 125.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Met MacK and TylerS. Warmed up then did 12x1 min on/off @ 10k pace. Averaged 5:51 pace for on segments, held back more than last time I did this workout. I am working on obedience :) Dropped Tyler off, then MacK and ran a bit more on my own. 10 miles total. Ab workout in evening.
|
| Mizuno Precision (periwinkle) Miles: 10.00 | 2010 Mileage Miles: 9.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.25 | Total Sleep Time: 6.25 | Weight: 125.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.44 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.44 |
| Woke up early! 4:25. And ran with my new 405 Garmin, which just came in the mail yesterday. It is sweet. I like the bezel, though I am still learning how to navigate through everything. Ran .75 on my own, then stretched and met with MacK and Holly. Ran 6.44 total. MacK and I then went to the Payson pool, where we met up with Josse and pool ran. 1:03 in the pool. I won't count cross training miles in my log. 18 miles easy tomorrow. So glad I get to sleep in tomorrow. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 125.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.01 |
|
Ran two miles, stretched then ran 10 with Holly and MacK, picking up Aubrey on the way, then 6 less than fun miles at the end. I started at 6:30 and finished around 9:10, so it was pretty hot the 6 miles on my own. Legs felt good, but fatigued when I got home, kind of long run achy, so did 14 minutes in an ice bath, though I only got the temp down to 53F--should have bought some ice on the way home. 18.01 miles @ 7:45 ave pace.
| |
|
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 121.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.70 |
| On vacation baby. Note the great sleeptime. We are in Oregon, so I slept until 6:15 but it felt like 7:15. We are in Pendleton. Went on a lovely 65 minute run with perfect temps, into farmland (without mp3 and with pepper spray). There was a 16% hill for about .3 miles going down on the way out, way too steep to take advantage of, so I had that hill to look forward to on the way back, but it wasn't too long. We'll do some hiking/walking later. I survived the motel breakfast and avoided the chocolate muffins, omletes, sausage, bacon, french toast, cinnamon rolls, biscuits and gravy, and hot chocolate. That was kind of hard. But here's the most excellent breakfast I did have: oatmeal, banana, 2 hard boiled eggs (skipped on 2/3 of the yolks), bran cereal, orange juice. |
| Brooks Defyance (Blue) Miles: 8.70 |
|
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.38 | 0.00 | 0.00 | 1.62 | 0.00 | 0.00 | 0.00 | 10.00 |
| Time to catch up on my blogging! This was in Vancouver, Washington in neighborhoods, some rolling, some flat. Ran 3.8 warm up, nice long stretching, then 20x25 sec on/1 min off. I couldn't figure out how to see my pace, but tried to do 5k pace for first half and 1 mile for last half. I just calculated my overall pace at 11.55 mph (I need to figure out how to get my laps to document pace/mile instead of mph), with 11.11 for the first half and 11.99 for the second half, or 5:24 for the first half, and 5:01 for the last half, so did pretty good. Long day on our feet, with the OMSI museum, a perfect science museum for our kids, then the Ira Keller Fountain the kids played in, then a 2.5 hour drive to Tillamook, 1 hour longer than it should have been because we got lost in Portland, then there was traffic. Spent 5 glorious minutes at the beach at about 9pm. |
| Mizuno Precision (periwinkle) Miles: 12.00 |
|
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.46 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.46 |
| Tried running around Garibaldi, a small beach town north of Tillamook (this is where we were staying). The town is very hilly, my first mile was a 10 minute mile, my second was a 9 minute mile and included climbing high up on a road up a hill (it looked like a private road). It dead ended into a lovely home with a gorgeous yard and three dogs that were not happy to see me. I booked it down the hill and gave up on running in town. I ran a mile south of town to a very gradual canyon road. It was a perfect canyon for running my Saturday run, when we came back to the city. 9.46 in 75 min, or 7:54ish pace. |
| Brooks Defyance (Blue) Miles: 10.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.90 | 0.00 | 5.39 | 0.00 | 0.00 | 0.00 | 0.00 | 11.29 |
|
Up at Silver Falls State Park conference center for my family reunion. The state park had paved bike trails, so I did one for my steady state run. It was a hilly trail, making getting into a steady state more challenging. The first mile that I ran hard was a struggle, but then it got easier. 35 min steady state after 3 mile warm up and stretching (6:37, 6:43, 6:35, 6:17, 6:24, 6:29 pace for .39). 5.39 in 35:08, or 6:32 ave pace. 11.29 miles total in 1:21:55, or 7:15 ave pace. Hopped in the creek by our cabin afterward for some muscle help, it felt awesome. Later did a 9 mile hike with my kids, some nieces and nephews, my sister and brother in law, my brother, my cousin and Paul. There were 10 waterfalls on the hike, it was so beautiful. The kids only made it about 5 miles, and some adults peeled off early to get the kids back, but my oldest son did the whole hike. Ben is tough.
|
| Mizuno Precision (periwinkle) Miles: 21.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 in 63:12, groggily. Stayed up with siblings by the campfire until 12:30 and couldn't fall asleep right away. Was worth it. We had so much fun hanging out. Shorter hike today. Napped in the car back to Tillamook. Spent some time at the beach. It was only in the 60's and windy so not so enjoyable for me, but the kids had fun. Toured the cheese factory. It was fascinating for adults and kids, then we all got ice cream. Choc peanut butter in a waffle cone for me. |
| Brooks Defyance (Blue) Miles: 8.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.01 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.01 |
| Woke up early to get in a long run before our drive from the coast to Boise. I only had time for 14 miles, and I needed to finish fast, 2-4 miles, so did 4 miles. Went up and down a gradual canyon road, very green and lovely. I didn't have water, but had one gu at 8 miles, I thought going without water for 14 was pushing it but not too bad. Fast miles were 6:09,6:11, 6:13, 5:54, all very gradual downhill. When I got back to the hotel room Paul wasn't ready to exercise, so I went back out and ran two more miles. |
| Mizuno Precision (periwinkle) Miles: 16.01 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.88 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.88 |
| 8.88 in 65 min, 7:20 ave pace, back in UT |
| Brooks Defyance (Blue) Miles: 8.88 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 128.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.52 | 0.00 | 0.00 | 1.69 | 0.00 | 0.00 | 0.00 | 12.21 |
|
Met MacK and Tyler. Warmed up 30 min, then did 20x25 sec on/1 min off again. 5:12 ave pace for 1st 10, then 4:45 ave pace for last 10. Ave overall for fast bits were 4:58. It seems like we were pushing them, I guess we were a bit too hard. The paces aren't so accurate for each 25 sec, but overall they mean something. Overshot my cool down a bit, so got an extra .5 mile or so. Got a nice gash in my arm about 5:20. Did core workout at 7pm. Met Marion, MacK and another friend for chinese then Eclipse. Still funny at parts, especially when sitting next to MacK, but was much better than the first two movies.
|
| Mizuno Precision (periwinkle) Miles: 12.21 | 2010 Mileage Miles: 9.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 1.25 | Total Sleep Time: 7.75 | Weight: 127.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.23 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.23 |
|
86F at start, 90F at the end of the run. 10.23 miles in 75 min, 7:20 ave pace. Hot! Got about 10-12 stitches in my arm after my run. Seems the butterfly bandages were not adequate for my laceration.
|
| Brooks Defyance (purple) Miles: 10.23 |
|
| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.71 | 0.00 | 6.29 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Met MacK and Tyler. Mack was only able to run the warm up then headed back. Warmed up about 3.5 then started 40 min steady state tempo (6:21-6:34 pace). Mile 1 6:25 (gradual uphill, abt 1% grade), Mile 2 6:23 (downhill and flat), Mile 3 6:18 (slight downhill, Mile 4 6:19, Mile 5 6:21, rolling uphill, 6:24, downhill then uphill, .31 in 1:54 (6:08 pace). 6.31 miles in 40:04, or 6:21 ave pace. Nice to do more than a 10k in 40 minutes. The pace was mostly comfortable, I could get out 1/2 a sentence at a time, though we weren't too chatty, that is until mile 5 and we started going uphill and I just kept quiet. With .75 to go I got a peak at a beautiful sunrise and almost said how pretty it was, but decided to save my breath for the running. It was so nice to have Tyler there. He wore his red running shoes which must be magical, because he always seems to be a couple of steps ahead of me and breathing easy. As the tempos get longer, it is so nice to have company to push me. It goes by faster and is less painful. At home did my 6 way lunges, stretching, and 16 min ice bath (50F). |
| Mizuno Precision (periwinkle) Miles: 13.00 | 2010 Mileage Miles: 9.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 123.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 @ 7:45 pace |
| Brooks Defyance (purple) Miles: 8.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 123.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.08 |
| Met AmberG and Melody. So fun to run with them. Amber and I ran 6 miles, stretched, and them met up with Melody. It was cooler this morning than past mornings. A couple of miles in the 7teens, 7:41 ave pace. Felt good afterward, just some weakness in the legs. Reminds me of my 20 milers, just not quite to 20 yet. Hope coach has that in store for next month. We went up to the SF reservoir to ice after the run, but it was disappointingly a mild temperature: 65-66F. Stayed in it for 18 min, soaking up the fun conversation with the ladies. Then went home and did an 11 min ice bath at 54F. My weight for the next couple of weeks will be measured with my lameo oldfashioned scale since my digital scale was absconded to Finland. Yeah baby! My first 70 mile week in foreva! I am so excited. My body has seemed to handle the week well. |
| 2010 Mileage Miles: 15.00 | Brooks Defyance (purple) Miles: 18.08 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 123.00 |
| |
| | Race: |
Freedom Festival 10K (6.2 Miles) 00:37:31, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 9.70 |
|
A goal was to smoke the field and break 37 min. B goal was 37:30, C goal was to break 38:03, which was my time from two years ago. I came to the race with all three kiddies and a babysitter. Ben was to run the 5k, Mickie and JJ were running the 1 mile. I left them after getting our numbers and ran 2 miles, up the first mile of the course. I decided the first mile is the stiffest uphill of the whole course. It turns out that it is, when I mapped it on the course tool. Kassi Andersen, Amber Andrews and Julie Thomas at the start, stiff competition. Kassi was wearing Viking woman costume along with four other people, if only she carried a 15 pound morning star weapon I would have stood a chance. Mile 1: 6:05, Stuck behind Kassi, Amber, and yellow shirt girl, head wind, so ran right behind red shirt guy. Travis ran this first mile with me. approx 100 ft elev gain Mile 2: no split (hit stop on my watch instead of split at the 1 mile mark), starts with prob 100 m continued uphill, then long nice downhill, I got behind redshirt guy and took the lead from the ladies so that I could turn how I wanted and use the downhill how I wanted. approx pace is backed into given my other data, in this mile my college Coach was riding to accompany Kassi (presumably). He cheered her on, then told me that if I looked in college how I do now, I'd have made it to nationals--I guess he meant that as a complement (I was only 8 sec off the B standard in the 10k for track on my first attempt at the distance, due to novice-like mistakes). I replied to him that I have unfinished business, then I surged. Kind of stupid, but it was still downhill and I felt good. The 105 ft of net elevation loss in mile 2 might have had something to do with feeling good. Mile 3: approx 5:49, going faster than I planned on this mile, let Amber and Kassi pull away. I thought this was a flat mile, but it turns out it has about 57 ft net loss. Mile 4: 6:05, this is where it gets tough and I wanted to keep 6:00 pace, about the only flat mile Mile 5: 6:11, right after the 4 mile mark, yellow shirt chick blazes by me, I totally should have gone with her. This mile is showing just a 6 ft gain, but it has an uphill, then downhill. Mile 6: 6:22, literally zigzagging through 5k racers, this is so bad in the last mile. The mile also had abt 53 feet of net elevation gain, long uphill to finish. I tried to tell a woman to move over, but of course she was wearing an ipod, so I moved over to the middle of the street, ruining my tangent, but at least I could do a bit less of dodging. Geez. I threw in some surges, trying to keep my pace strong, I think I did better at keeping pace strong in the first half of the sixth mile than the second half (per my garmin). .2 1:11 (6:00 pace), 27 ft net elev gain, I kick in, but unfortunately relax a bit when I see myself coming in at 36:30, it dumbfounded me, but I should have known the clock was wrong. I am so happy to solidly beat my 2008 time. To be slightly better than where I was two years ago is so sweet. I am about 10 mpw short of my training in 2008, and am currently doing less speed/hard workouts. Hopefully I will continue to improve and get to breaking 2:50 zone by Hartford. I am frustrated though that I seem to always race at about 95% capacity, why didn't I try harder and risk more in the 5th mile? Why did I let the 5kers get to me in the 6th mile? Why didn't I kick harder? I need to go from 95% to 100% effort. Not sure how. Practice? I didn't do some sports psychology things I could have with myself in this race which could have helped. Hmm.
|
| 2010 Mileage Miles: 35.00 | Brooks Defyance (purple) Miles: 2.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 123.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 in 1:06, legs tired but not bad, 30 min elliptical, ab workout |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 123.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, then walked .6 to the car, legs felt more sore today than yesterday, heavy from the 10k. |
| Brooks Defyance (purple) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 123.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.08 | 0.00 | 4.65 | 0.00 | 0.00 | 0.00 | 0.00 | 10.73 |
|
Met MacK and Travis. Did 30 min steady state due to Monday race, a cut back in tempo length, also kept pace a little more mellow, averaged 6:28. Bought a bag of ice and a block of ice for ice bath, got temperature to 48F. Did stage three of core workout for the first time. It combines exercises from stage 2 with new ones, so I did a mixture of level 1 (easing into new exercises) through level 3 (for well known and well used exercises, like 25 metronomes). It was nice! I am glad to get rid of the back extension exercise. Also, lunges 6 ways 5x slow, 5x fast, and new quad stretch.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 120.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Stood MacK up, never heard my alarm, but did wake up in time for pool running. Did 5 miles on TM in early evening @ 8min pace. Wanted to keep it easy since it was 13 hours from my Saturday run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.40 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.40 |
| RHPC 1/2 marathon fun run! It was so fun, thank you to Marion, Luz, KellieS and any others who helped put this on. While I took home the rooster, I lost the leg wrestle for the sequin hot pink knit gloves, which McKenzie now gets to take home. I expect to see you wearing those MacKKKK! http://www.facebook.com/photo.php?pid=1431627&op=1&view=all&subj=100000309753355&id=1119180978 15.4 miles total, warm up stretching then up canyon 6.55 and down canyon 6.55 for 1/2 marathon fun run. Did thirds progression, including my warm up. Half splits were (included in 1st third easy pace: 8:30, 7:58, 7:36) (2nd third medium pace: 7:09, 7:57-includes potty break and water, 7:15, 6:31, 6:32) (3rd third marathon pace, keep in mind the last 1.5 miles of the middle third and all except the last mile of the final third are net downhill: 6:23-includes drinking fountain break, 6:19, 6:33-includes driking fountain break, 6:14, 6:17, 5:56 pace for .26, 1/2 mile cooldown, core in evening. Went to Deer Creek Res with my work for boating afterward with the kiddies. Tried unsuccessfully to wakeboard. I guess there is a reason I run and am not a professional wakeboarder or leg wrestler. I run because it's my only skill! (besides spreadsheet skills :D). |
| 2010 Mileage Miles: 25.00 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 1.25 | 0.00 | 0.00 | 0.00 | 9.00 |
| Met McMillan's team at the NAU track. They were doing quick turn over stuff. We did a 3 mile + warm up, stretching, and then they did some drills, and Trina so graciously showed me a couple. I did a workout with a newer member of the team, Stephanie, and two guys. She was doing 3 sets of 300m (200m rest), 200m (200m rest), 100m (400m rest) with each set getting faster. I was able to hang for the first two sets but was sucking wind by the third set, so came in behind on those. Then we cooled down. It wasn't like a really hard workout, but not an easy day. It's thrilling and scary to be meeting up with these elite athletes (two women have already qualified for the Oly trials with the A standard). I'm just a tadpole--a really old tadpole. |
| Night Sleep Time: 5.50 | Nap Time: 1.25 | Total Sleep Time: 6.75 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.03 |
| Met the McMillan team at Alicia Shay's/Paige's house, and we went on an easy run. I quickly split off with Stephanie and Alicia, we ran about 6 together, then I finished my run alone. I didn't realize the Alicia I was running with was Alicia Shay, which was a good thing, because I got to know here without getting her famous mystic added into the mix. I guess she recently went on a business trip to Logan, and said she met many runners there, so perhaps a couple of you bloggers? She was very nice. The trails in Flagstaff are absolutely amazing. If I had trails like these at home I would never run on the road. They are often wide, and gradual in their grade changes, and mostly devoid of ankle buster. I am still sucking wind from the altitude. I will until I return to Utah :) Went to the Flagstaff Aquaplex. My babysitter I brought from Utah swam with the kids while I did my core workout, then I joined them in the pool. |
| Brooks Defyance (purple) Miles: 11.03 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.70 | 0.00 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 15.70 |
|
Bonnie, Dean and I met the McMillan team at Buffalo Park for a hill circuit workout.
We warmed up 2.5, then I stretched while they did drills and strides, and I tried to join in on that jazz a bit, though I feel foolish trying to do their strides. Trina taught me two of them, so I tried to do them. Can I say that starting a workout at 8:30 because you met at 8am is SO HOT, especially at altitude. I guess I am just a wuss, but I was hot. Doing the circuit with me was Stephanie, Heim, Emily, Ian (Greg's ultramarathon coach), and me. We were to do this 2 mile loop 3-4 times, doing the uphills along with a long crest hard, striding harder on the downhills, and jogging most of the flats, though there was also a stride on one flat part. Greg was discussing it with Stephanie and saying each loop would be 11-12 minutes (11-12 minutes, when there are supposed to be jogging parts???? I was concerned after hearing that). We were all able to stick together for the first 2 mile loop. I am not used to having witnesses to my workout, but Coach was there along with other spectators/athletes including Dean, at a couple of points in the loop. In the second one, I was able to keep in touch with Stephanie, who was either with or just behind Heim. She'd get a second or two ahead on the hills, then I'd catch up on the easy parts. Before we started the big hills at the start of the third loop, Emily and Ian had dropped off, and I didn't catch up after the last stride, so I started the hill with Stephanie and Heim about 5-10 sec ahead. After attempting the hill alone for 100m, I realized I would be stinking it up alone, so jogged up it. I met Stephanie and Heim at the halfway point of the loop and jumped in again to do my third loop. Stephanie only did 3 so I had both her and Heim for the first half of my last loop, and Heim ahead of me on the last half. I kept up pretty decently, other than taking half a loop off for a break. The workout was definitely harder for me than for Heim and Stephanie, their "jog" paces showed that. I know I would have been able to keep up much better if I had been used to the altitude, so that felt good. Moral victory! Splits for the hard parts were between 6:39-7:11, which includes hard and easy parts. PM: 4.5 miles with Bonnie in the afternoon. So nice to have an uninterrupted conversation. We went out to a nice restaurant in the evening, such good food, and we pretty much closed down the restaurant, nice to have an uninterrupted 3 hour adult conversation with two intelligent and interesting friends.
|
| Mizuno Precision (turquoise) Miles: 11.20 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 with the Flagstaffers at the Thursday Bagel Run. Bonnie, Dean and I drove there together and who should we see arriving after us? Not that there aren't enough famous people there, but Ryan Hall shows up! When the big group starts running its at a very easy pace and I realized after a few seconds that I am running right next to him. We ran side by side for about a block. I didn't say a peep, we were in a group and I didn't know what to say that wouldn't be foolish. Bonnie hung with our group for quite a bit. Toward the end Ian and I were both feeling the Wed workout, our easy pace of 7:30 wasn't quite easy enough for me, but I hung on. We go in the Bagel shop and who's the customer right in front of us? Ryan Hall again. Bonnie says, "I'll have what Ryan has!" Then she and him joke about the secrecy of whats in his bagel sandwich. As we leave the shop, Bonnie tells him she was so pleased to run with him for two blocks and she was putting it on her blog! So I ran with Ryan Hall, ate the same breakfast with Ryan Hall, and almost talked to him ("Hi Ryan, remember me, I was the girl who laughed when you were joking with another woman in the bagel shop in July of 2010?). Tres cool. |
| Brooks Defyance (purple) Miles: 11.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 easy. Ran with Bonnie to Buffalo Park in Flag, did a couple of loops, then ran back. Bonnie was doing a workout and was out longer. Was so glad to find my way back to the cabin on the trails on my own. Got a massage from the same guy Bonnie went to earlier today, Tim Jacobs. Did not disappoint. It hurt so good! It was just an essential part of my week long "running camp". Core workout in afternoon. |
| Brooks Defyance (purple) Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 2.21 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.21 |
| Ran with the McMillan ladies team: Jamie, Lindsey, Paige, Alvina, and me. I don't normally put splits, but I will here just because it is more interesting. Greg biked with bottle holders for the guys and a guy (I think Ryan?) met us every 3 miles with his car to give us our bottles. First mile is flatish and getting to forest service road 222. Miles 2 and 3 were uphill, the rest were rolling. We did 6 out and back, then Lindsey and Jamie peeled off (were done), then Alvina ran with us for another .5 mile, then wanted to back off pace, so then it was just Paige and I. It was neat to talk with her one on one (until we picked it up a bit and I focused on breathing). 8:16, 7:55, 8:04, 7:20, 7:08, 7:18 (turnaround), 7:29, 7:28, 7:26, 7:07, 7:09, 7:33 (Jamie and Lindsey are done), 7:18 (Alvina peels off), 7:11, 6:55, 6:52, .21 in 6:44 Almost didn't make it to this run, I realized with 25 minutes to workout that my shoes were across town at the public pool, I jetted over and back and was the last to arrive. So glad I got to join and participate. Did stretching then had a chat with coach. So glad to have been able to meet him and to run with the team. This was such a cool week. So grateful to Bonnie and Dean for their generosity in hosting us and for not kicking us out when it became apparent my kids were three rascals. I didn't think they'd be so rambunctious, but they were in top form on the trip. Drove home after packing, got home just before midnight. Time for a nap. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.46 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.46 |
| 7:51 pace. Doing lunges 6 ways 5x slow then 5x fast and dynamic quad stretches on MWF, core on TTS. |
| Brooks Defyance (purple) Miles: 8.46 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 124.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.92 | 0.00 | 0.00 | 2.15 | 0.00 | 0.00 | 0.00 | 16.07 |
|
AM: Met with Travis. Warmed up 3.47 total, also stretching and some drills (high knees, added skips, then butt kicks). Then 12 x 1 min on/off fartlek, on a hilly course. Was supposed to be about 5k pace (around 5:48), and I wanted to stay true to that, but it seems I averaged 5:35 for them (2.15 miles total for fast parts). PM: Went to park across from my house to do evening run. 5.07 in 39:41. JJ came with me with his new big water gun Paul got him for his birthday, so he could squirt me each time I pass (each time around the park is half a mile). That would have been very nice, but the water at the park was shut off, and it was hot, so JJ lost his spunk and went home, so I didn't have a buddy or a source of heat relief. I can feel the difference in altitude when I run up here. More PM: core workout, downfall is a stupid game show, and they just let perfectly good things go to waste. Only in America.
|
| 2010 Mileage Miles: 9.00 | Brooks Defyance (purple) Miles: 5.07 | Mizuno Precision (turquoise) Miles: 11.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 1.25 | Total Sleep Time: 8.75 | Weight: 124.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.68 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.68 |
| Met MacK, Aub and Beth in SF, did 9.68 in 1:17:11, 8:00 pace. Had a family day at Cowabunga Bay. It was way fun, but almost not hot enough since it was overcast half of the time. That was a huge blessing for us, since it helped us to not get baked. I still felt exhausted by day's end. lunges and stretching at night |
| Brooks Defyance (purple) Miles: 9.68 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 125.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.89 | 0.00 | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 13.09 |
|
Ran .57, then stretched, then met up with MacK and Tyler. Ran 3.1 more of warm up, including water and potty stop, then started workout. Did 5x 5min on/3 min off fartlek. 5 min was to be 10kish pace, or 6:00. paces were 5:55 (uphill), 5:50 (downhill), 6:07 (flat then short uphill at end), 6:00 (flat), 5:57 (flat). It was nice to have Tyler there for the workout, this one was more challenging. Never felt like I was pushed to my limit, but 5 min is a long time for a fartlek. Almost rather do mile repeats (almost). 3.87 miles for cool down, including last 3 min rest, at just over 8:00 pace.
|
| 2010 Mileage Miles: 9.00 | Mizuno Precision (turquoise) Miles: 13.09 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 124.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.03 |
| Easy run on my own, 1:01:4x time. |
| Brooks Defyance (purple) Miles: 8.03 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 125.20 |
|
| | Race: |
Pioneer Day Classic 10K (6 Miles) 00:36:23, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Pioneer Day Classic 10k in Provo. I would have loved to run Des News 10k, but the last time I did in 2008 it took me about 2 weeks for my legs to fully recover, so it was more conservative to pass. Strategy was not to run even splits (strategy of last three 10ks) but to practice surging and running the red line. This race starts at Timpview HS and goes uphill on Foothill, then downhill by the temple and back to the HS. To start the race, there was a pack of three or four guys, and then four ladies, me being one. Lisa Antenelli-Pratt was another of the ladies (yellow shirt from last race, who passed me in the fourth mile). Of our lady pack, a girl pulled out fast to lead, then I lead, then Lisa took the lead, all within the first mile. At the mile 1 marker, we are climbing the hill they dub goliath because it's like a stair climber, and Lisa leads with me perhaps 3-10 seconds back. The guys are far ahead and I never see them again. I don't want to push too hard on this uphill because it's so early in the race. As we crest, I surge and cut her lead in half. As we go down a second downhill I surge again and pass her. Great. Now I am the rabbit to be hunted down. And no one ahead of me in sight. So as we go through neighborhoods, I try to keep surging to hold her off (I assume she's right behind me). As I go down temple hill I surge to try to hold her off (at the bottom of this hill there's the 4 mile mark, then I am beyond where she got me last year). As I am in the fifth mile, I am tired but do pathetic surges, hoping she's surging at the same time as me and getting discouraged because the distance isn't closing. I then know I am 1.2 away from the end and haven't had a mile above 6:00 yet (well, in the last four miles, the first two uphill don't count in my mind), so I try to keep under that pace, throwing in less than impressive surges. There's no 6 mile mark, my watch catches it at 6:04, so wheels wobbling but not totally falling apart. I kick it in for the win. It turns out Lisa wasn't registered (I am 95% sure that was her), and the next PERSON, male or female, behind me is 1:30 or so behind. I pass the line at 36:23, and I immediately suspect the clock or the course. Mike Vick confirms the clock is right. I ask the race directer if the course is certified, he said no, I ask if it's accurate, he says yes. Well I did the course tool twice and the course is 6.0 not 6.2, so yet another short 10k course. Way lame. So that projects me to about what I've done my last 10ks in. Not bad for the hilly course and no one around me. I won $100, a very nice watch, and a $50 gc to a sports store, tres cool. Cooled down 6 miles.
|
| 2010 Mileage Miles: 35.00 | Brooks Defyance (purple) Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.15 |
| 8.15 in 63:42 |
| Brooks Defyance (purple) Miles: 8.15 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.66 | 0.00 | 0.00 | 2.61 | 0.00 | 0.00 | 0.00 | 15.27 |
|
AM: Met MacK, this is her first speed workout with me. She did great. 3.37 mile warm up in 28:39, stretching and short drills, then 15 x 1 min on/1 min off fartlek, 10k goal pace on hilly terrain, averaged 5:53 pace overall, 3.65 cool down, 11.27 total, ice bath PM: 4 miles with MacK in 93F heat, 31:31, core workout
|
| 2010 Mileage Miles: 9.00 | Mizuno Precision (turquoise) Miles: 11.27 | Waverider Orange Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| Woke up just before 2am to Paul's extremely hurty stomach. He blacked out, so we put him in an ambulance and went to the ER. Got out of the ER at 5:15. Was supposed to meet Mack at 5:30, but couldn't get back in time. Had a PT appt and work today, so I dropped Paul off at home and drove into Payson. Ran up Payson Canyon three miles with Aubrey, Beth and Jaime. Felt ok at the start of my run but was dragging toward the end. 3.5 hours of sleep is not sufficient. |
| Brooks Defyance (purple) Miles: 9.20 |
|
| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 | Weight: 126.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.03 | 0.00 | 3.42 | 0.00 | 0.00 | 0.00 | 0.00 | 16.45 |
|
Plan was 4-5 5 min on / 3 min off @ 10k pace, so I did just 4 since I've been so dead tired. Got good sleep last night but the prior night was still with me a bit. Warmed up 3.44 in 28:32, including potty and some stretching, then did workout. MacK was with me, doing a different fartlek workout, and Tyler joined for .25 of the first interval, but dropped off due to pain in the knee. Pace for the four were 5:56 (uphill), 5:43 (downhill), 5:50 (flat), 5:53 (flat). Got it done. 3.31 cool down PM: 5.1 miles in 40:00, core workout, rolling (hurts like a mother)
|
| 2010 Mileage Miles: 9.00 | Mizuno Precision (turquoise) Miles: 11.35 | Waverider Orange Miles: 5.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 miles on the TM. Boring. Legs were tired to start, 7.0 felt fast. Eased into 8.2 or 8.3 pace, 53 min for 7 miles. Hiked the Tipanooke to Emerald Lake hike up on Mt. Timpanogas. It was beautiful, but I was so concerned about how the hike would affect my Saturday run I am afraid I didn't enjoy it as much as I should have. I didn't want to hike it, but did it to support the hubby and his fat camp initiatives. It was 13 miles and we did it in about 7.5 hours, including breaks. I was so tired by the end, not so much in the legs, but "let me crawl into fetus position and take a nap in this dirt here" tired, from waking up early and hard training this week. Naps are awesome. Wish I would have had one. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 125.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.08 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.08 |
| Met with spanish fork guys. They pretty much schooled me. We started off easy, but they started popping out 7:00ish miles, and I pulled back, still got a couple of sub 7:00 miles so I'll count 4 marathon pace. 7:25 ave pace total. Legs felt fine--no bad effects from yesterday. Iced afterward. |
| 2010 Mileage Miles: 15.00 | Brooks Defyance (purple) Miles: 20.08 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 124.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.26 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.26 |
| A wild banchee was wandering in our upstairs Sunday night, so I didn't get to sleep until after midnight. Slept in and ran in the evening with marion on her bike. We were still out in farm lands when dark descended, did 7.26, then I went on her treadmill for a mile. |
| Brooks Defyance (purple) Miles: 8.26 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.03 |
| |
| Waverider Orange Miles: 11.03 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.66 | 0.00 | 5.00 | 0.38 | 0.00 | 0.00 | 0.00 | 17.04 |
| Track workout. Plan was 6-8 1,000m cruise intervals (6:00ish pace, 3:42-3:47) 200m rest between, then 3x200m @34-37, 200m rest between Warmed up 3.15, including stretching and some drills, MacK joined on the track toward the end of the warm up, but we were doing different workouts, so we both had music in. It was stormy so I was nervous about lightening, but it blew over and there was no real rain to speak of. 1-3:42ish (couldn't get watch to lap right, figured it out after this one), 1:16ish rest, 2- 3:49 (realized needed to watch the 44-45 sec 200m splits after this one, to keep on track), 1:13 rest, 3-3:42, 1:12 rest, 4 - 3:41, 1:17 rest, 5-3:42, 1:20 rest, 6-3:42, 3:12 rest (ran to school and went to bathroom which made this break longer), 7-3:40, 1:22 rest, 8 - 3:39, 1:33 rest (200m rest plus water drink), 200m set: 34, 36, 35 these were hard to get splits for, on the second I hit lap to start, then seemed to have a hard time starting, sprints aren't for me :D Just over 3 mile cool down. Went to the Bountiful AppleBees where my sister is the general manager, met my mom and two other sisters for lunch. Ate bad food. Then got a sugar free slurpee for the way home. I am not sure if it was the unhealthy food or the slurpee, but I had the runs during afternoon run, and nausea the rest of the day. PM: 4 miles total. .65 miles outside, but it was storming with lightening, so I came back inside and did the rest on tm. Feeling sick and envisioning how horrible it would be to clean up vomit off a tm belt, so was planning how to get of the tm quickly (it stops very slowly). |
| Saucony Type A2 Racers (red Baby) Miles: 7.50 | Brooks Defyance (purple) Miles: 5.00 | Waverider Orange Miles: 4.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 123.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in 46:08, windy. |
| Brooks Defyance (purple) Miles: 6.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 122.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| 30 min on treadmill. Started slow then ramped up and stayed easy. |
| Waverider Orange Miles: 3.90 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 126.00 |
|
| | Race: |
Provo River 1/2 Marathon (13.1 Miles) 01:17:44, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 19.10 |
|
My 10k's so far this year have been faster than 2008, but my 2008 10k's weren't stellar, so I was nervous about this race. In 2008 I did this race in 1:18:40 and it was a great race. So to try to beat a "great" race time and with the course being harder (in a way) was going to be a challenge. Main goal was to get to mile 11 faster than in 2008 (65:38). Add to that my Dad called me on Monday to let me know he was coming in town, arriving Friday night at my home, and my sister asking if I could throw a family get together at my house in honor of my Dad's birthday on Saturday, the fact that I was already throwing a party for a dear friend Saturday afternoon, and we are leaving for Peru on Monday, and I've been pretty stressed. I was stressed about getting to the Riverwoods and there being huge lines for the buses, but everyone was kind of hanging out and relaxed. I got on the first bus in line and got to the starting line a full hour before the race started--perfect. I ran down the canyon to the park and back and did lots of stretching and strides. I earned 3 stars before the race, and took one anti diarreaha med the night before the race, so I was hoping for no pitstops. The race is pretty big (1500 racers?) so there are tons of people. But looking around at the start I don't see any female threats. Not surprising when the race winnings is a pretty lame poster. Anyway, there were guys there. Had a great chat with James, great to see him again, and Walter and Sasha were at the start, almost didn't recognize Craig Green with his stylish longish hair (don't tell him but I think he looked like Jasper on the Twilight series). When I chatted with him I dialed back in time and said, "Hey didn't you just barely beat me in 08?" and Craig confirmed it. My nemesis! Met a couple of other bloggers face to face, like JeffL, very fun. It's like a reunion, coming to these races. Anyway, the race eventually starts, only 10 or so minutes late, not too bad. Splits are based off of a mixture of mile markers and garmin. Mile markers were clearly wrong on some miles, but right on on others, and averaged out just right. Miles 1-4 (south fork canyon, steepest downhill, wanted 5:40-5:45 ave pace for this) 5:42, 5:35, 5:46, 5:37, with guys, no girls to be seen Mile 5 - lesser downhill begins, 5:40, includes water stop Mile 6 - 5:56 Mile 7 - 6:20 half of this mile is half of the one mile uphill segment with headwind is in this mile. I try to catch the guy ahead of me by the top of the hill, he is too far ahead to draft Mile 8 - 6:23 first half still uphill, then downhill surge a bit and close the gap on the guy ahead of me, but don't catch him until the downhill, the turn around was fun because I did know lots of people--I appreciate all the encouragement! Mile 9 5:58 at about 8.4 there was a water stop but it was after a curve so didn't see it until had 20 sec to it, ripped open my gu, got it mostly swallowed, grabbed for some water and dropped the cup! So got a drink from the drinking fountain just before the 9 mile marker, probably cost me just a couple of seconds Mile 10 not sure of split but 59:01 at ten miles, legs started feeling rubbery and got concerned Mile 11, 64:50 (48 sec faster than last year) looking for mouth of the canyon where my dad is supposed to be with my boys to cheer me on, feeling stronger this mile Mile 12 not sure, saw my dad and boys at about 11.75, I gave mickie a high five, hurt him and me (must have been going WAY too fast :D) Mile 13 (flatish mile, just a slight downhill) 5:56, had a heart to heart with myself, knew I was feeling good, I felt like, dang, this is my distance, this last mile is way better than my last miles in my 10ks, I knew I could keep a sub 6:00 pace and did, I also used jedi mind tricks I learned in college. I told myself POWER POWER POWER with ever other footstrike and it totally helped Last bit: .12 in 37.73 this part was hard, since I basically felt like I was kicking in the 13th mile, the last stretch seemed to go forever, until Josse stuck out her belly and said go Michelle! The clock was off. 1:17:44 per my watch and the results posted. 56 seconds faster than 2008. Really happy about that! 2008's course had more flat at the end instead of the one mile uphill switchback this course had. I would say going uphill is harder than flat, but they are very similar. The weather was warm at the end but not too bad, but I just mostly poured my water on myself at each aid station, hoping to get enough in my mouth for a full swallow. Did a 3 mile cool down.
|
| 2010 Mileage Miles: 37.00 | Brooks Defyance (purple) Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 122.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| Met MacK and Holly at 5am. Ran quicker with them for 55 min, then slower on my own. My legs are still sore from the Saturday race. Crazy morning then traveling all day to get to Lima. |
| Brooks Defyance (purple) Miles: 13.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.29 | 0.00 | 0.00 | 1.79 | 0.00 | 0.00 | 0.00 | 8.08 |
|
Got to Lima at 5am. Took us an hour to find our hotel because I confused the cab driver and we didn't have the address of our hotel. We finally let him show us where the hotel is, which is in the San Isidro area, the embassy area of Lima, much nicer than south central Lima, where I lead the cab driver. We got to the hotel at 7:30am, and it is a nice hotel. It's a Swissotel, I hadn't heard of them until this trip but apparently they're in different locations around the world. The great staff let us in our room with an early checkin at 9am! So we were able to take a hearty nap then start our day. We didn't do much, a nice lunch, then let our stomach's rest, then we did a run. I wasn't sure if we'd run today given the arrival time, but since we had the room and I got a nap, we were ready to go. Lima is not really safe for a light haired gringa to run alone in, so the idea was to run with Paul (who averages 10 min pace) so I would need to run back and forth, but I did have a good looking bodyguard. Workout was 10-12 times 1 min on/off fartlek at 10k pace. Since I was still sore from the 1/2 marathon, and I was lucky to just be running at all, I did 10 of these. ave pace for on segments is 5:35 We walked over three miles through unsavory portions of Lima to get from San Isidro to Miraflores at dusk. We went the wrong way and were kind of frightened and tired. It is always scariest the first day on the streets in a foreign land, especially when there are lots of warnings in the guide book about the various methods criminals use to steal from you. Now that we've gotten more of the lay of the land, we are feeling more confident. We will remain vigilant but there is a lot to see and do in this city.
|
| Mizuno Precision (turquoise) Miles: 8.08 |
|
| Night Sleep Time: 3.00 | Nap Time: 3.00 | Total Sleep Time: 6.00 | Weight: 129.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| Ran some on the treadmill to warm up, then did stretching and hit the roads with Paul, my trusted body guard. We went to Los Olivares, a park in San Isidro, then went around the golf course a couple of times. A guy stopped us as we went around. He is involved with a Peru running club, and invited us to join their Saturday run. He gave us the meeting time and said marathoners come, and about 300 people show up each week (sounds like an exaggeration, but we'll see?). I checked out the website he gave me and the location (very close to where we are staying) and time he gave us matches the website. I may join them on Saturday so I don't need to do a 20 miler on the treadmill. We went to the San Francisco Monastery and catacombs in downtown lima, where we got attacked by huge flocks of seagulls. I hid behind Paul and squealed like mad. The monastery was neat. Our guide seemed to speak English with somewhat of a Russian accent, instead of a Spanish accent, reminded me of Sasha. The catacombs were neat but not nearly as grand or impressive as the Paris catacombs.
We did a bay area bike tour in the afternoon/evening. We were the only ones to book for this tour besides a no-show, so we had the tour guide to ourselves. We had a great time there. Then we went to a great restaurant in Miraflores, will be one of our higher end meals (unlike the oatmeal I am eating right now for lunch :D). 4.5 miles walking and 11.5 miles biking today, in addition to our run. |
| Waverider Orange Miles: 9.20 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 9.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.65 | 0.00 | 6.20 | 0.18 | 0.00 | 0.00 | 0.00 | 14.03 |
| Lima day 3. Day of sloth and indolence, runner style. Slept in past 8am. Woke up and went down to the buffet breakfast. Met up with two of Paul's colleagues who have hosted him in Hong Kong and are very kind. Had two mini tamales, two small pancakes with leche dulce (tastes alot like sweetened condensed milk), an egg white omlette, "fitness" cold cereal (close to wheaties) and an assortment of fruit. After breakfast went back to our room and I laid down and read, while Paul hacked away at his computer. I think the book I have read I have either read before, or it is so similar to a book I have read before it is boring me. It is about the rise of Catherine the Great (of Russia) and I know I have read at least one biography of this period. So this book is a real sleeper, so I took a nap. Woke up around noon, ready for my workout. Workout is 4-5x 2000m cruise intervals (5:57-6:09 pace --15.7-16.2 kph), only 30 sec rest between,then 3x200m @ 34-37 (19.5-21.2 kph). I spent some time last night converting these to kilometers/hour pace so I could do this workout on the treadmill. Its a good thing this treadmill was a good one, this workout couldn't be done on my treadmill at home, it doesn't go that fast. 6k warm up with stretching. Did the 2k cruise intervals with increasing speed 15.7, 15.8, 15.9, 16.0, 16.1. Because this is on the treadmill and it takes some time to ramp up and down the pace, the rest in between was more like 40-45, so that I could get 20 seconds of rest at an actual easy pace. between #4 and #5 I went to the bathroom, and that made that rest about 2:15. I didn't count a 2k as starting until I was at the correct pace. I then started the 200m. I don't know the exact rest time, probably about 90 sec, I just pushed stop and it gradually slowed to a stop, then I pressed start and it ramped back up to it's prior (very fast) pace. Did 19.5, 19.7, then 20.0 kph for the 200m. It was funny, when I stopped the tm for the last time, then pushed start again for my cool down, it ramped back up to 20 kph, even though I was pushing the reduce speed button, I had to go back to 20 then I could slow it down, so that should almost count as an extra 100m stride :D 5k cool down.
I just had a banana and a passionfruit (so good!). Now I am eating peanuts for the protein part of my recovery food, waiting for the water to heat up in the coffee maker so I can have an oatmeal lunch, then I'll go back to the gym for my core workout. I think the only Peruish thing we'll do today is go to the Reserva, a park with an impressive lit up water fountain display. That'll be cool. |
| Mizuno Precision (turquoise) Miles: 14.03 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.50 | Total Sleep Time: 9.50 | Weight: 123.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| Ran with Paul outside. We went through streets for 2 miles to get to the ocean, that part was no fun, but the air along the coast was much fresher, and there's a trail along the coast. 9.4 miles easy pace. Got a little lost on the way back, but got to the hotel eventually. |
| Waverider Orange Miles: 9.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 126.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.17 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.17 |
|
Kind of hard to arrange, but got it done! A 20 miler in Peru. Warmed up 2.25 miles in the hotel fitness center, used los servicios, then hit the road. .91 miles to the location where the Peru runners club meets. It looked kind of like a race start, a blown up Nike start/finish arch, gatorade. There were 100-200 runners there. This is the most impressive club I have seen. I talked to a few people, including Gonzalo, the president of the club and the guy who invited us to the club long run. He was so kind and accommodating. We started almost like a race, but there were a couple of older guys setting the pace in black shirts, and no one pushed the pace. These miles are with the group: First mile 9:57 -- I am panicing, I won't have the patience or time to do a long run at that pace. Mile 2 9:11, much better, but at the end of this mile we pass my hotel!!!! I am considering dropping off the group and hitting the treadmill for another 16 miles. I hope that the dropping pace will continue and I stick to the group, telling myself a 9 min pace would be ok. I think the Ensign article that I read about patience last night was a preparation for this run. Mile 3 9:00, so close to going under! Mile 4 8:53, Mile 5 7:47, now we are talking, people are now pushing the pace and moved beyond those pacers. Mile 6 7:09, at this point there is a group trying to pull away. Gonzalo tells everyone to slow, to let the fast guys go, he tells me the guys will go 6:30, I am faced with whether to go with the fast guys and go marathon pace, or to pull back, and I don't know what pace the slower group will go. What do you think I chose??? The fast guys of course. Mile 7 6:39, Mile 8 6:37, we get back to where we started, two guys pull off, now it is just me and Vladmir, a 2:30 runner. He is Peruvian with light eyes and a Russian name -- he said he doesn't know why his name is Russian. Anyway, he starts putting on more heat: Mile 9 6:22. I tell him I need to pull back to more like 7:00 pace, he said that's what he's supposed to be doing, so he goes a little easier on me. So kind of him. The remainder miles: 6:41, 6:56, 7:04, 7:00, 6:35, 6:36, 6:43, now on my own, 7:46. Then I go on the hotel treadmill for one mile, 7:33. I met Gonzalo's wife, Susan, at the end. She is an expat, nice to talk with her. Gonzalo later called me at my hotel, wanting to arrange to drop me off a peru runners t-shirt. Wow, how cool is that. Other things to mention about this group is that there were pictures taken along the way, there was a person in a car with a camera. I asked if this was normal, and they said yes, they have a magazine, I tried to tuck behind other runners while we were running since this isn't my club. After the run, they took a picture of me and Gonzalo and the designer of a poster showing 100 years of running (people are dressed up in running garb from different decades in the poster). So I might be in their magazine after all, in a picture after 19 miles of running, I'm sure I'll look great ;D Nap, then core workout, pool running with ---intervals, just 15 minutes, to help shake out the long run and to use my pool running belt--wouldn't want to bring it just to neglect the thing. Another awesome day in running camp (I mean my Peru trip). Next week I'll have more downtime, but it will be a much needed cut back week. No biggie.
|
| Mizuno Precision (turquoise) Miles: 21.17 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 124.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
In Cusco (10,912 elev), ran up toward Sacsayhuaman, over 1 mile straight up, some flatish at the top, then downish, then turned around. Went back and forth to stay within 30 sec of Paul. Some third-world shacks and mangy dogs, but alright. Air was thin, had to take it nice and easy. Also about 6 miles walking today. Went to several churches, with amazing art. Went up bell towers on rickety stairs without rails. Cool. |
| Waverider Orange Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took early train to Aguas Calientes. Stayed in a hostal hole. The whole city is pretty much a hole. Had multiple restaurants advertise they accept visa, but the machine is always magically broken. Paul wasn't up for running which meant I didn't get to run. We took a walk and went by their stinky dump. At least we went to a nice restaurant for dinner. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Machu Picchu day! We woke up at 4am because the first 400 who want to, get stamped to go up Huayna Picchu. (images: http://www.google.com/images?q=huayna+picchu&um=1&ie=UTF-8&source=univ&ei=AWp0TNaJM8H-8AbAyKD2CA&sa=X&oi=image_result_group&ct=title&resnum=4&ved=0CDwQsAQwAw&biw=1920&bih=983 )We got stamped 385 and 386, talk about cutting it close. No sense doing that, when we have traveled so far for this, but if you are deliriously tired then you can't enjoy the hike. I would advise waking up earlier. Anyhow, we got into Machu Picchu at 6:30, and we went the opposite direction than the signs advise (they herd people in ruins in clockwise fashion, we went counter clockwise). It was so neat being alone. Those Incas were so incredibly industrious. Their rock work is incredible. I'll post some pictures on facebook some time soon (ha ha). We went on the hike to the Inca bridge, along a trail with cliffy action (that's what Paul calls it). This is scarier for Paul than me, so this actually helped prep him for Huayna Picchu. Later we did Huanya Picchu, which is basically hiking up a bunch of Incan steps. The steps start broad (about 4 ft across) but end up 1-1.5 feet across by the top. There are ropes to hold onto, but no ropes or rails for the most part to prevent you from falling down the face. It was so awesome, but there were alot of people on the mountain. When you get to the top there is an incredible view of Machu Picchu and the Andean mountains in general. The mountains are just so much more steep than the rockies. The rockies are downright stubby looking now. There is a back hike to the temple of the moon ruins after you get to the top of Huayna Picchu. I convinced Paul to do it, though I read that there are treacherous parts. This ended up being the riskiest "hiking" I have ever done. There is one part you step down backwards, is 12 inches across, and you are HANGING by the rope that's there to hold onto, then you go straight to a ladder that's at 80 degrees without a landing between these two parts. This part was scary for me, but Paul almost spiraled into a panic attack. I coached him through it and he held it together, much to his credit. He conquered some demons, but he was very close to falling and cracking open his head. Later there were other steep steps and one other longer ladder, held together by rusty nails and wire, but it was sturdy enough (besides turning back meant doing that super scary part in reverse). We had rubbery legs and were delirious by the time we were done with the hike. The great thing is Paul and I get WAY more hilarious when we are delirious (or at least we seem to be). So we had a great time. And this was the best part of Machu Picchu by far. Took the first class train back to Cusco, including 8-10 course meal (depending on how you count it). It was great except we were both super stinky on a train where everyone else seemed to either 1) have not gone to Machu Picchu that day, 2) got a shower after, 3) or just didn't do Machu Picchu the athletic way like us :D |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.65 | 0.00 | 0.00 | 2.17 | 0.00 | 0.00 | 0.00 | 5.82 |
|
Plane from Cusco to Lima. Ran in the evening in Lima, but we got started way late, so did shorter fartlek. warmed up, then did 12x1 min on/off, supposed to go 10k pace for fast bits. Did 5:31 ave pace for fast bits, one almost got ruined when I had to stop after almost getting run over, but got 5:50 pace even for that mile. Was in total darkness on not totally lit and lightly trod streets by the end. I was going back for Paul on the slow bits but it was so dark he couldn't always see him. We miscommunicated on the last one and I lost him. Stayed in Second Home Lima in the Barranco neighborhood (known for its art and discotecas), which was the home and is a virtual museum for the artist http://www.google.com/images?hl=en&q=victor%20delfin%20artist&um=1&ie=UTF-8&source=og&sa=N&tab=wi&biw=1920&bih=983. It was so cool, though some of his art was *graphic* for my tastes.
|
| Mizuno Precision (turquoise) Miles: 5.82 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Woke up early to do a short run before our morning flight home, and couldn't figure out how to get out of the front gate. The b&b is a virtual compound because of the high value art everywhere. So no run. Also missed our last of three flights by about 5 minutes. So pissed at American Airlines. The stewardesses said everything would be just fine, we'd have plenty of time for our connection. Even though the flight from Dallas to SLC was the last flight of the day, they decided to not wait for us. We could SEE the airplane just sitting where it loaded, but disconnected from the walkway, for about 10 minutes, but they wouldn't reconnect and open the door for us. They made a calculated decision to leave us behind. After I cried, they gave us a hotel room. In the room at 10:20. Ordered dinner (room service) at 10:25, received it at 10:55, In bed by 12:15, asleep sometime after 12:35, woke up at 4:30am for my 22 mile run--which I should have been running with Allie and Lily in Springville so we could watch Hobble Creek. So lame. I am still mad when I think about it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.30 | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Ran 22 miles in Dallas off of next to no sleep. Went into exercise room way before the 6am opening time. Watched ESPN because it was that or power rangers or infomercials. Ran 9.35. Then ran outside for just over 6 miles. It was so hot already! I couldn't keep a fast enough pace in the mugginess to get in 22 miles, so went back on the treadmill, the inside was much less humid and had a/c. Finished up 6:40 or faster pace for 5 miles, minus .3 when I worked through a cramp. When got home drove 1.25 hours home, then got the family ready for an overnight trip in Perry Utah, drove 2 hours up to Paul's parents for family pictures. Good times. |
| Waverider Orange Miles: 22.00 |
|
| Night Sleep Time: 3.75 | Nap Time: 0.50 | Total Sleep Time: 4.25 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Slept in. 8.5 in 65 minutes |
| Brooks Defyance (purple) Miles: 8.50 |
|
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 126.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
Can you say crappy workout? Well, I was pretty disappointed with my Yasso attempt today. Was supposed to do 8-10 Yasso's, targeting 2:45 since McMillan says you actually need to add five to the formula (so 2:45 predicts 2:50). I had the runs before and after the workout. Didn't think much of it then (didn't go to the bathroom during the workout, a small victory). After 3.5 mile warm up, stretching and a few strides, I was ready to start. It was dark, and I fumbled with my watch and didn't even get the times on the first two intervals (couldn't see watch to get splits, and generally failed in attempts to turn on light and see the time and know the time from the prior 200m, etc). Based off the other intervals I can guess the first one was about 2:47 and the second was about 2:49. If you don't push the lap button just "so" on this new garmin, it doesn't go, so I was pushing it 3-4 times before it would record. I was already upset and frustrated. I decided to not rely on the lap button but to make sure I got the light on for splits and for the time from then on. Worked reasonably ok. #3-2:45, #4 2:43 (felt too hard), #5 2:47 (I am not feeling the love), #6 2:48ish (didn't get split) decided at this point I was only going to do 8. #7 2:49, so hard! #8 2:51 -lame!
I went to work and didn't have bathroom problems there, but developed a sore throat. I did a 5 mile run this afternoon which started up the waterworks down there. I've been diaheretic ever since, quite dehydrated now. It's like post traumatic stress syndrome for the bowels. It makes me feel better about my workout this morning. I felt so out of the groove, and this must be why. Also, I haven't done any true interval workout since April, so the speed this morning just felt foreign. I hope I get a chance to do this workout again in a month so I can get revenge. I am supposed to do abs this evening but I am thinking to just chill with a water bottle.
|
| 2010 Mileage Miles: 10.00 | Brooks Defyance (purple) Miles: 5.00 | Waverider Orange Miles: 5.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 127.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 in 75 minutes. Feeling foul. Tried to pick up the pace to fast-easy one mile and got a bad 7:44. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
10 miles in 75 min. A 7:15 mile today felt the same as a 7:44 mile yesterday, so feeling better! Today is the last day to sign up for early registration for Payson Onion Days 5k/10k ($15) but it's still a good deal at $20 after that. It is a well-run, smaller race on Labor Day, well run, with a good drawing and a flat honest course. Hope to see lots of you there! http://www.paysonutah.org/img/File/RECREATION/5k%2010k%20race/Labor%20Day%205K.pdf |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.37 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.37 |
| 8.37 in 65 min. Felt ok, but not great. |
| Brooks Defyance (purple) Miles: 8.37 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 124.20 |
|
| | Race: |
Top of Utah Half Marathon (13.1 Miles) 01:19:02, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.33 | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 20.43 |
|
Well, this will go down as a decent race, but not up to potential. In retrospect, I suspect my 22 miler on 3.75 hours of sleep last week probably ran down my immune system, making me susceptible to illness, then the mild illness this week (Montezuma's and sore throat), helped seal the deal on not-prime racing form. Though look at the week Paul Petersen had, and the race he had, and my excuse feels weak. Regardless, I pushed through a race that felt blah, and I got a good workout, so I'll have to take it! Woke up at 4:30, got ready with Paul (my Paul, my husband ran the race and did great: 1:52, and he has lost 49 lbs over the last 4-5 months). Got to the park at 5:25, got our packets and boarded the bus. Earned 6 stars pre-race--is that a good thing or a bad thing. Is there such a thing as too many new stars? Given my stomach issues for the week, I took two imodium's last night and they worked perfectly--didn't prevent any prerace stars but did prevent any race issues. Anyhow (that's the fullness of my bathroom talk for this blog), saw some bloggers, including Emily Jameson, we started together and chatted before the race. It takes her having an infant for me to be able to compete with her, I'll take any handicap I can get. I was hoping to ride the bus up the mountain with Emily and ask her to tell me the inspirational story of her falling in the NCAA National Championship and getting up and taking 2nd or 3rd after the fall (I can't remember the exact info). I've heard about it and want to hear the story from her. I guess it'll have to wait. If you read Paul Petersen's blog, she's Teren's wife, and Paul's description of Teren matches Emily, full of talent and speed. She pointed out Stephanie Talley, who she said was good, I saw Marianne S, who could trip me up, and I saw another serious looking runner I didn't know (Carol Rowe, I found out later). It seemed Emily and I might be going the same pace. I wanted to try to hit the barely under 1:17 the race predictor predicted off my Provo River half, but start off conservatively (5:50 pace) and see if I had it in me. I knew I'd be 1:17-1:20. At the start, it's Stephanie, Emily, me and Marianne. We stayed together through mile 1 ( 5:45). I let them go a bit in the second mile, because the pace didn't seem conservative enough. Mile 2 was 5:54, slower than I wanted, but felt right, I was a little off the other three. Maryanne and I seem to be running tangents in more earnest than Stephanie and Emily. In Mile 3 Stephanie and Emily are about together, Maryanne is behind a couple seconds, then me 5:56. I am not panicked, I know it is a long race and if I am feeling good, I could catch any of them. I do catch Maryanne at about 5k, and don't see her again. Mile 4 5:53, Stephanie is now ahead of Emily a bit, Mile 5 5:45, still in third, Mile 6 5:46, get gatorade, make some time on Emily in water stop. Surging to reel her in. Over the next couple of miles we trade leads a bit. Mile 7 5:53, Mile 8 5:58 harder to keep sub 6. Mile 9 6:07, take a gu, pass Emily in this mile, Mile 10 6:14 wheels falling off, but throwing in surges, each one thinking "This is the surge that will break Emily". There is nothing worse for me when I am surging to try to catch someone and see no progress because they are surging or just plain going faster. It is pretty much a battle for second now. I haven't been feeling the love at any point in the race, as my splits show, so I am running scared. Mile 11 starts the uphill 6:26, Mile 12 6:45 (that's just embarrassing) big uphill, not too steep but long and challenging because it's in a hard part in the race at the 12 mile mark I realize I won't likely hit 1:18:45, but I want a miracle for mile 13 and a sub 6:00 mile, or anything approaching it, to prevent the Emily Nay (I meant Jameson) fly by. I do find some juice and actually hit a 5:59 (I didn't know this split until just now, THAT IS A HAPPY SURPRISE, maybe this race wasn't all bad ;D). .11 miles in 33.77 seconds, as I see that the clock is ever so close to 1:19 but I might slip under. That's a decent kick, but reaps me a 1:19:02. Overall, this was a great workout, a decent race, and I am glad I didn't do any worse, and that I held off the field with the exception of Stephanie.
|
| 2010 Mileage Miles: 280.00 | Brooks Defyance (purple) Miles: 6.43 |
|
| Night Sleep Time: 0.00 | Nap Time: 6.75 | Total Sleep Time: 6.75 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.12 |
| 8.12 in 65 min. PT appt, will go three times this week to work it all out, also in anticipation of my 80+ mile week this week. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 128.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 19.28 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.28 |
|
13.94 in 1:45:10 in the am, 6.25 with MacK, 7:33 ave pace 2 hour nap in the midday--the sweetness of all kids in school, it was so great. Forgot my watch for the PM run, so ran what I thought might be 5 miles or a tad more, and it was 5.34, in about 40 min. Core workout in the PM.
|
| 2010 Mileage Miles: 9.00 | Mizuno Precision (turquoise) Miles: 5.34 | Waverider Orange Miles: 13.94 |
|
| Night Sleep Time: 7.25 | Nap Time: 2.00 | Total Sleep Time: 9.25 | Weight: 125.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.54 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.54 |
| Ran 9.54 in 75 min with Ali and MacK PT appt today: Elec stim, ultrasound, deep tissue, a-stym, 5 min biking, stretching, total gym, 6 ways lunges slow and fast, cross ball exercise, some additional adjusting when Steve found my SI joint wasn't moving properly--long appt! |
| Brooks Defyance (purple) Miles: 9.54 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 127.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.41 | 0.00 | 6.00 | 0.38 | 0.00 | 0.00 | 0.00 | 17.79 |
|
Good workout today. Plan is 3x 2 miles @ tempo interval pace (based off 37:30 10k that calcs at 6:02-6:14 pace, but I think I can do better than that for a 10k now, so I wanted 6:00-6:08), 4 min rest, then 3x 200m, 200m rest (34-37 sec). Met Mack, 3 mile warm up (25:41), stretching. She did some 800m while I did the workout before she had to take off. I did the 2 mile bits on a valley road. The valley is convex, so first mile was always slight downhill, and second always a slight uphill. First set 12:12 (6:08, 6:04) 4:01 rest (.33 mile), second set 12:14 (6:05, 6:08) in the second mile was too slow the first half, had to make it up in the second half, squeaked out the 6:08, 4:26 rest (.38) because I couldn't get the dang watch to lap, third set 12:13 (6:04, 6:09), had to surge uphill the last 1/4 mile to get that last mile sub 6:10, barely made it. Jogged to the track 5:21 min, then did 200m. 35, 35, 34 wanted to go harder on last one and did, had unnatural wheezing sound coming from me. It was a low 34, too. Just a little harder and I would have been 33. Something to shoot for next time. 1.9 miles cool down, then picked up two bags of ice. Got the tub colder than usual -- 47 F and did 15 full minutes in it. PM: 5 mile TM run in 37 min, then core in the evening
|
| 2010 Mileage Miles: 9.00 | Brooks Defyance (purple) Miles: 5.00 | Mizuno Precision (turquoise) Miles: 12.79 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 124.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.39 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.39 |
| 8.39 in 65 min, PT appt today |
| Brooks Defyance (purple) Miles: 8.39 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 124.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 19.31 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.31 |
|
Had a great long run with Allie. Met at 3300 S and did the Jordon River Parkway. What a great trail to have access to. Within a mile or so we found RivertonPaul, so great to have him join and get to know him. We kept a pretty good pace, around 7:30. At the water stop I admired Allie's hot pink shoes, and Paul asked me about mine. I looked down and expressed surprise that he was asking me about my toilet paper. Then he pointed out I had two different colored shoes. I was wearing two different versions of the waver rider. Funny! Allie wanted to do 5 fast toward the end. I talked her down to three, we started after 17 miles. And I barely survived those three. She graciously said I could pace her through some 6:40 miles, which sounded hard enough, but then she was pushing 6:20, pulling me and my training-weary bum along. The splits were 6:21, 6:35, 6:19 (picked it up further for the last 1/4 mile). I was spent and pretty much done after these miles. Last two cool down miles to get to 22 miles were 8:18 and 7:54. I was sore and whiny through the last two miles, but Allie was kind. Now I am euphoric. 22.31 miles in 2:43:37, 7:20 ave pace, with only doing three miles outside of easy range, makes this the strongest long run I have done. Thanks Allie and Paul for the great run. The run should be a confidence booster for Allie, I know it is for me. I am so syched for my marathon. The training is the work, the marathon is a (masochistic) reward. Afterward had a leisurely and decadent breakfast with Bonnie, who is in town. She is so wonderful, so glad I got to see her (ie that my Paul watched the kids until 1:20 so I could see her). I feel so blessed to be in the fray. To be training and racing once again. I am mindful of my friends who are not, as I wasn't this time last year. I am grateful for this time granted to me by God.
|
| 2010 Mileage Miles: 110.00 | Waverider Orange Miles: 22.31 |
|
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
| |
| | Race: |
Payson Onion Days 10k (6.2 Miles) 00:38:11, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.25 | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 16.45 |
| Warmed up 3 miles after dropping off car and kids at Marions house. Then warmed up 3 miles, stretched, hit the bathroom several times, including commandeering a male restroom about 10 min before the race start. The race mile markers seemed to be off in places, but got 6.2 overall, so seemed to correct. We started about 8 min late, no biggie. At the gun a whole slew of boys took off. I had about 12 boys ahead of me. After a quarter mile we could see that the train arms were down and a train was crossing 1/2 mile ahead. I slow down a bit, hedging between wasting effort and keeping desired pace (6:00 adjusted for grade). About a 1/4 mile to the train I pass a slew of boys, about 3 ahead of me at the one mile mark. First mile is slight downhill. The train finishes when the leaders were just about to hit the train. I was headed for about a 6:03, but get a 5:44 at the mile mark (.94 miles per gps). I hold onto a strong guy and we pass another guy, mile 2 6:01 (probably net flat), mile 3 is slight downhill, I pass strong guy 6:03, mile 4 is slight uphill, wheels falling off 6:28 (I think this mile was long, making up for short mile 1), mile 5 has biggest hill, not attrocious but challenging in mile 5 of a 10k. Left lower quad starts seizing up in either mile 4 or 5, mile 5 split 6:29, mile 6 is a steady slight uphill, I try to push pace, quad doesn't like it. The quad was limiting factor in this mile for sure 6:18. .2 in 1:05, or 5:20 ave pace. 38:11 total time. Not so great for my fitness, but a decent workout, which was all this race was meant to be (plus a way to earn Marion's killer pancakes). Hung out with other bloggers afterward, ate some delicious choc chip pancakes, asked them to fire up the griddle to make me some more. Then we stayed for early lunch (hot dogs roasted in the McClellan's fire pit). A great morning, other than the actual race ;D PM: 4 mile easy run, Ben rode the bike with me. |
| Saucony Type A2 Racers (red Baby) Miles: 8.00 | 2010 Mileage Miles: 20.00 | Brooks Defyance (purple) Miles: 8.45 |
|
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.52 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.52 |
| 7.52 in 60 min, left knee area weak and below knee sore, went to PT today for an intervention. Spent over 2 hours there--got my money's worth! Also forgot to mention I've had a knot in my back since Sunday, got that worked out too. |
| Waverider Orange Miles: 7.52 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.25 | 0.00 | 1.87 | 0.00 | 0.00 | 0.00 | 0.00 | 14.12 |
|
Slept in, did workout after kids went to school. Workout was 10x300m on the track at about 65-67 sec each (just under 6:00 pace), 200m rest in between, so I started in a different place each time. Effort was easy, the hard part was finding the right starting places on the track. 1 - 56 sec (went until 58, knew this one is short, need to start further back next time!) (1:24 rest), 2 - 65 (1:08 rest), 3 - 61 (1:12 rest), 4 - 63 (1:23 rest), 5 - 61 (1:18 rest), 6 - 67 (1:40 rest, watch issue), 7 - 60 (1:14 rest), 8 - 65 (1:10 rest), 9 - 63 (1:38 rest, watch issue), 10 - 65, so as you can see I never quite figured out the starts exactly, so I just focused on trying for a smooth 10k pace, or how I would feel at the end of Saturday's half, a fast 1/2 marathon pace. 27 min cool down. PT appt, focused on upper right ham, but worked on left knee a bit, back a bit, SI joint, again there for 2 hrs PM: 4.05 miles in 8:00 pace in WH park
|
| 2010 Mileage Miles: 10.00 | Brooks Defyance (purple) Miles: 6.50 | Waverider Orange Miles: 4.05 |
|
| Night Sleep Time: 8.25 | Nap Time: 1.25 | Total Sleep Time: 9.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 39:44. Short taper for Spanish Fork half. Ran with Tyler and Rich. Glad Tyler's knee is healing. |
| Waverider Orange Miles: 5.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 125.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.86 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.86 |
| Ran 30 min on the treadmill. Had some exciting stress at work, and a bark spreading service project at the new Woodland Hills playground for an hour. back hurty, but I am taking muscle relaxants to keep it from totally seizing up (has been tight since last Saturday). |
| Mizuno Precision (turquoise) Miles: 3.86 |
|
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 126.00 |
|
| | Race: |
Spanish Fork 1/2 Marathon (13.1 Miles) 01:20:16 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.10 |
|
Fourteen miles in new racer. I ran this in 2008 in 1:22:09, a great non-aided PR, on a tough course. I set the course record then. This year I beat my 2008 Provo 1/2 time by 54 seconds. Coach McMillan wanted me to try for sub 1:21, which would be a 70 second improvement on this one. I assessed my 2008 splits and it made my stomach churn, the splits I would have to beat. Here's how it went down: 3.5 mile warm up, including strides and stretching. I wasn't feeling great during the warm up, but told myself that you don't have to be all jazzed for a 1/2 start, you ease into the race. I needed to feel on at mile 4 and beyond, not in mile 1. Saw Susanna and Teena and Josse's mom, Karan. The Spanish Fork guys were out in force. I showed Carl my split plan, hoping he'd run with me, but he probably just thought I was a nut. Actual splits per markers first, goal splits in parentheses. I had an overall time check at 7 miles of 43:52 and mile 11 at 69:25. 1 - 6:13 (6:19), cross and headwind, started off a bit too fast with guys but settled down, tried to trail a guy for a wind break but he didn't like it. Carl passes me and is too far ahead for wind break. 2 - 6:17 (6:16) heavier headwind than normal on this bit of riverbottoms road, slight uphill grade, feeling good 3 - 6:13 (6:16) headwind, still slight uphill 4 - 6:15 (6:15) had a 6:15 on this mile last year, despite the hill in the middle of the mile, most likely because I saw Tyler and KellieS in this mile and was showing off, so glad to match that split from 2008, feeling good 5 - 5:57 (6:01) per course tool .57% downhill, but I think of this as a 1% downhill. I see a trend of going under my goal paces, which is good because I have a 5:50 planned for mile 13 and it'd be good to give myself some leeway. 6 - 6:21 (6:24) flat with short steep Zephyr uphill, MacK joins me for part of this mile, I choke down a gu, about inhale the water. 7 - 6:23 (6:21) big uphill first 2/3 then downhill last 1/4, was headed for a 6:40 at the top of the hill, then started to crest strong, hit 43:44 at the top, so just 8 seconds under goal, I decide I can grow that. 8 - 5:46 (5:54) best downhill mile of the course, Mack joins me for part of this. She cheers for me, then gives me the funniest encouragement I've ever heard in a race---"You smell nice. You don't stink at all." I laughed and said "Yet". 9 - 6:17 (6:15) I lost it on this mile a bit in 2008, it was a 6:26, so was able to keep it together better, it is a flat mile with about 1/4 of uphill in the last bit 10 - 6:08 (6:14) This mile is gradual uphill, then downhill at the end, on the uphill segment it is into the sun. I am still feeling good, I tell myself the sun is energy warming up my muscles and giving me energy. I say a prayer of thanks for a good race so far. A guy passes me, I pass two guys on downhill. 11 - 6:01 (6:10) flat and slight downhill, I pass Carl at the beginning of this mile, I take about 2/3 of a gu, I try to hang onto a guy who repasses me who is running strong. I hit the 11 mile mark at 67:5something, when my drop dead for sub 1:21 is 69:25 (but that is with killer finish) 12 - 6:08 (6:10) slight downhill, working hard 13 - 5:54 (5:50) I see my mom at the slight uphill to come out of riverbottoms way before she sees me. She has a water bottle and looks like she wants to give it to me, but I don't grab it. Just 1/2 mile to go. She hasn't seen me race for 12 years. I don't know how I pulled out a 5:50 in 2008, 5:54 will have to do. 369 ft in 21.5 sec, about a 5:09 pace? My watch measured the course at 13 miles, and other blogger's gps's are in concurrence. I talked with the race director (a friend of mine) she said they used two gps units to mark the course and it measured 13.1. The map my run map shows 13.06, but that course shows the race ending before it did (so use that map and add .03?). Anyway, the course was anywhere between 13 and 13.1. It was the same course as 2008, except we started a little further back this year, so it is a course PR of 1:53 regardless. Also set a new course record, jah baby! If you are conservative and go with 13.0 miles, gross up the race from 13 miles then that means I should add 37 seconds, to 1:20:53, still within goal. Sorry to analyze it to death. Had fun hanging out with bloggers, my mom, other local runners. 2.5 mile cooldown, won $75. After a not so great TOU 1/2 and the not so great 10k this Monday, so grateful for a great race. This race was really critical for estimating my marathon in four weeks, so I am grateful I opened a good gift (see Nan's 9/6 post). On a side note, this time last year I volunteered for the SF half, and got in one mile of running. Kicking AS.
|
| 2010 Mileage Miles: 35.00 | Brooks Defyance (purple) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 124.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.37 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.37 |
| Ran 8.37 in 7:46 ave pace. Half with MacK, half on my own. It is getting dark out there. |
| Brooks Defyance (purple) Miles: 8.37 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 126.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.09 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.09 |
|
Ran 14.09, half with MacK, half on my own. 7:27 ave pace, felt really good. PT appt today, worked on groin, keep it happy for Yasso's in two days. Core workout in the evening.
| |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 125.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in 1:19 with Ali and MacK. Was only supposed to run 75 min, but ended up a bit long. |
| Waverider Orange Miles: 10.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 125.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.80 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 19.80 |
|
Today is Yasso 800's revenge workout. Attempted 8-10 of these @ 2:45 a couple of weeks ago, but was flat (kind of sick) and averaged 2:48, though my #7 and 8 were slower and I only did 8, so a disappointing workout. So this is second try at this workout. Haven't done 10 Yasso's since December 2008, when I did the Yasso workout in Paris (sea level), averaged 2:43.6. Decided to sleep in--true to my vow to not do track speed workouts in the dark anymore-so hard to track splits. Got kids off to school, arrived at the track at 8:45. 30 min warm up, 3.75 miles. Did good stretching, some drills and a couple of strides. High school kids were there to witness my whole workout. Had to yell at a couple of boys at one point who didn't know to stay out of lane 1 when someones running by. Other than that they just alternately ignored me or stared. 1 - 2:45 (2:46 rest) 2 - 2:43 (2:46 rest, Paul came on the track during his run to check in on me) 3 - 2:43 (2:46 rest, apparently I am generous on the rests) 4 - 2:44 (2:45 rest) 5 - 2:45 (2:59 rest, issue with lap button on trying to start #6) 6 - 2:45 ( 2:45 rest) 7 - 2:44 (2:45 rest, potty break on this rest, a maintenance worker was so kind and unlocked it for me) knew I was going to make it for the rest of the workout, so no longer needed to hold back on pace 8 - 2:42 (3:00 rest, another button issue, trying to start #9) 9 - 2:42 (3:05 rest, another button issue, trying to start #10, I have to push the lap button with force to get it to register, and if I don't, the watch won't recognize another press for about 10 sec) 10 - 2:39.02 (just have to add the hundredths on this one) So 2:43.2 ave for all of them, strong at the end, just like I would like. Very happy and tired at the end. 30 min (3.58 miles) cool down, including seeing and running with Paul during a bit of his run. 15 min ice bath at home. PM: 5 miles in 37:15, core workout
|
| 2010 Mileage Miles: 15.00 | Waverider Orange Miles: 7.03 | Saucony ST Racer - Pink Miles: 7.75 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 123.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.22 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.22 |
| 8.22 in 7:55 ave pace, mostly alone, but a couple of miles with SteveK and Carl. |
| Brooks Defyance (purple) Miles: 8.22 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 23.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 23.01 |
|
Drove up to Perry last night, and drove up to Logan this morning. I needed 20-24, decided to do my first ever 23 mile training run starting from the end of the TOU marathon, running up the course, then pacing Aubrey in. Her pace was perfect for my long run. Met Cody at mile 22ish, then we ran up to mile 15, stopped and stretched and watched the leaders fly by. Cody took off with Joe, then I ran up to mile 14 (saw Allie in between, she was looking strong and sounded strong, and had an incredible race!) , and hopped into the fray with Aubrey. I tried to be a good pacer, but I am afraid I got overzealous - after getting permission to put water on her once, I did it again, and I don't think she especially found that part so great. Sorry Aub! She had a rough patch, but worked through it and ran a 3:18, a good time for her, even though she is in shape for a bit better. BTW, I contributed to the TOU marathon excellence in this way: On the way out, I used the mile 22 portapotty, realized all three rolls of TP were covered in that protective paper. I removed the paper on all the rolls, figuring the first users would be serious and wouldn't want to waste precious seconds unwrapping the rolls of TP. Note to race organizers everywhere--have your volunteers do this, it'd be great ;D Iced in the Logan River for 15 min, which made me near hypothermia for about an hour afterward.
|
| 2010 Mileage Miles: 210.00 | Waverider Orange Miles: 23.01 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.75 |
| Ran .5 miles in the morning. Started the run with a pop in my left knee, then knee pain, I think behind the knee cap. I stopped after .1, stretched really well, then ran some more, didn't go away. So at .5, I turned around and walked to the car. There is no time to mess around with 19 days till marathon. Went to PT, they wanted more info on where the pain was, so I suggested me running on their tm, so I warmed up easy spin for 5 min, then 10 min easy on tm, no pain, just the knee weakness I have had for a month or two. So they worked the knee and my right ham for good measure. Did 10 min elliptical while jj did the cat litter this evening, and there was knee achiness, between the normal weakness and the morning pain. I am praying for no pain on Tuesday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.96 | 0.00 | 0.00 | 2.58 | 0.00 | 0.00 | 0.00 | 15.54 |
|
Knee achiness when woke up. Walked about .5-.6 before slow-jog into the run. Had 1 min on/off fartleks on deck but only if knee felt just fine. And it did :) No pain, some weakness in the cooldown only. 3.77 miles in 30:05 warm up, stretching, then 15x 1 min on/off, averaged 5:43. I think it was supposed to be 10k pace, so that might be a bit under. 3.52 cool down in 27:56 4 miles in 30:12 in evening. Also ab workout, 80% of it was at my son's FB game, got some looks, a young girl asking her mom why I was exercising, and a teenager asking if I was a runner. Awkward.
|
| 2010 Mileage Miles: 9.00 | Brooks Defyance (purple) Miles: 4.00 | Mizuno Precision (turquoise) Miles: 11.54 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.57 |
| Ran 7.57 in 7:56 ave pace, walked to start to stay conservative, Ran with MacK and Ali! |
| Brooks Defyance (purple) Miles: 7.57 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 2.80 | 0.00 | 0.00 | 0.00 | 15.40 |
|
AM: 3.77 warm up (8:02 ave pace), then 8x 2 min on/1 min off @ 10K pace. Did it on a hilly course, 5:51 ave pace for fast bits,4 mile cool down in 7:27 ave pace PM: 4.09 in 7:52 ave pace, half a core workout
|
| 2010 Mileage Miles: 9.00 | Mizuno Precision (turquoise) Miles: 11.31 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.03 |
| 8.03 in 7:41 ave pace |
| Waverider Orange Miles: 8.03 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.16 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.16 |
|
Was up in Midway today. Stayed at Zermatt for my work retreat. Good news from yesterday, I was promoted to Tax Manager at my work. Anyhow, was supposed to do 16-18 with last 6 at marathon pace, as a dress rehearsal for my race in two weeks. But I am at a higher elevation up at Midway than even in SF, so I was nervous about keeping pace. I mapped out a course, but found out as I dropped water that about 3 miles out and back were dirt, which was fine for the out segment (easy miles) but not ok for back segment (marathon pace) so I had to modify the course. Morning was cold. 37 F at start. Work black knee highs on my arms, I thought it looked tres cool in a geeky runner sort of way. Should have had gloves too, but hands warmed up after three miles Ave pace for first 10 was 7:24. Went from downtown Midway through farm lands to the north then past the heber railroad area, down 1200 W to the highway, then started the marathon paced miles. Decided to do 6:20. I am so close to being able to do 2:46, will rehearse at that pace, and try for the OTQ if I am feeling excellent race day. Mile 1 - 6:17 (5591-5554- 37 ft drop), Mile 2 6:25(5554-5596 - 42 ft gain) feeling yuck, took a gu, Mile 3 6:15 (41 ft drop) had a water bottle at the beginning of this mile and grabbed it, running and drinking, gave me a slow start to the mile, Mile 4 6:14 (53 ft drop) feeling good, Mile 5 6:24 (76 ft gain, ugh), Mile 6 6:14 (20 ft elev gain). Hillier than my marathon will be, but not too bad (except for the fifth mile). Elevation a factor, felt more like 1/2 marathon pace, esp could feel wind suckage in mile 5. Felt good overall. PM: core workout
|
| 2010 Mileage Miles: 8.00 | Saucony ST Racer - Pink Miles: 16.16 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.75 | Total Sleep Time: 8.25 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.57 |
| 6.57 in 50 min. PT appt, worked on right ham |
| Waverider Orange Miles: 6.57 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 124.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.07 | 0.00 | 0.00 | 1.90 | 0.00 | 0.00 | 0.00 | 7.97 |
| 3.2 mile warm up in 25 min, then 10 x 1 min on/off. Normally my min on/offs are at 10k pace, but this was supposed to be slightly faster than 5k pace. Passed a mean dog barking at me in the road on the way out, so knew I would face him on the way back. Ave pace for fast segments was 5:18 for the fast segments. Cooled down 15 min. Total miles 7.97. Core workout in evening. Watched my son's soccer game in the evening, sitting on grass, right SI started to hurt, stood up, changed positions. When I stood up it hurt bad, maybe a 5 - 6 for a couple of minutes. I walked to the car, and it felt almost completely better by the time I can got to the car, and then it was totally better by the time I got home. |
| 2010 Mileage Miles: 9.00 | Mizuno Precision (turquoise) Miles: 7.97 |
|
| Night Sleep Time: 8.75 | Nap Time: 0.00 | Total Sleep Time: 8.75 | Weight: 123.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.55 |
|
50 min easy @ 7:41 ave pace. SI felt fine. Dang pre-marathon pains are maddening. Went to PT. Worked on right ham, right SI, and left knee.
|
| Brooks Defyance (purple) Miles: 6.55 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.87 | 0.00 | 3.75 | 0.38 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Peaking is awesome, can I just say? Did track workout: 3x2000m @ w/ goal pace 5:48-6:00, then 3x 200m w/ goal of 33-36 sec. Have committed to daylight track workouts, so was planning on starting workout at 8:45 after kids got off to school. At 7:40 realized I had a work appt at 10am, so Paul graciously got the kids off to school and I booked it down to the track, with my make up, clothes, etc for work in the car. Thus did shorter warm up, 2.1 in 17 min, including a couple of strides, good stretching. Switched to marathon shoes. Every 2000m I jumped out too fast (1:24 for first two, 1:26 I think for the last one), times for the 2000m were 7:18 (2:29 rest), 7:18 (2:28 rest), 7:20 (3:45 rest), then 200m: 34.02 (1:19 rest), 34.78 (1:31 rest), 33.73, 15 min cool down 9 miles total Core workout in the evening
|
| 2010 Mileage Miles: 10.00 | Waverider Orange Miles: 4.50 | Saucony ST Racer - Pink Miles: 4.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.68 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.68 |
| 6.68 in 7:29 ave pace, 50 min running. Cleaned the house all day because had a party for Paul's students. Had fun playing rock band and apples to apples with them. There was lots of bad food I couldn't eat. But I was strong. I haven't had any sweets/treats/bad snacky stuff for a week. Haven't had soda in two weeks. |
| Brooks Defyance (purple) Miles: 6.68 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.75 | Total Sleep Time: 7.25 | Weight: 125.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.29 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.29 |
| Second dress rehearsal for the marathon. Was about 52, probably less than 50 on Zephyr. I didn't have arm warmers, it probably would have been fine if I was doing marathon pace the whole time, but was a bit cold for the easy miles. 6.15 easy. Started with MacK and Ali, then met Beth and Aub on Zephyr. I ran a pretty flat second for the 6 miles at marathon pace. I wish I could say that 6:20 felt totally comfortable, it was at times, but was harder to keep pace at other times. I tried to focus not only on doing 6:20 pace, but being efficient and confortable at that pace. I'd say mile 3 was the worst. Went to the bathroom at the beginning of mile 5, didn't stop my watch--part of the realistic marathon experience. Here's my splits. All miles were net flat (basically): 6:17, 6:18, 6:18, 6:16, 6:24 (including potty break--must have been quick ;D ), 6:17. 6:18.6 ave pace. |
| 2010 Mileage Miles: 9.00 | Saucony ST Racer - Pink Miles: 12.29 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 123.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.47 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.47 |
| 6.47 in 51:17. 7:55 ave pace. PT appt. |
| Brooks Defyance (purple) Miles: 6.47 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.74 | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 7.24 |
|
Slept in. Started track workout after kids got off to school. Warmed up 2.35, including strides and stretching. Then did 4x1000m with 200m rest, goal was start at 3:39 and gradually go to 3:33. Did 3:38 (rest 1:16), 3:35 (rest 1:25), 3:32 (rest 1:25), 3:31. Had to hold back seriously first two, then it got more naturally paced. Cooled down about 16 minutes. Got 1.5 hour massage, including myofascia work, gua sha and deep tissue. Hurt so good!
|
| 2010 Mileage Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.70 |
| Did 5.7 in 45 min. Unfortunately feeling a tad throaty. Tired and stressed getting ready for trip. Will look forward to traveling tomorrow. Will sleep on planes! |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.12 |
| 5.12 miles in 39:27 (7:43 pace). |
| 2010 Mileage Miles: 65.00 | Brooks Defyance (purple) Miles: 5.12 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
|
Enjoyed sleeping in until I woke up and couldn't sleep anymore. My room in Hartford is cool - a king size suite at Hyatt Sommerfield suites. Really don't need the whole kitchen, though the dishes and microwave will come in handy tomorrow morning.
Ran the end of the course - wanted to scope out the uphill 26th mile. Looks not so great. Then I drove as much of the course as I could (some was pedestrian path), a little more rolly than I envisioned, but hey, I am from Utah and am no stranger to grade changes. |
| Waverider Orange Miles: 3.30 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
|
| | Race: |
ING Hartford Marathon (26.2 Miles) 02:47:09, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.40 | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.60 |
|
Dang! Just lost my partial write up. You’ll have to tolerate the length of this post (or not).
An 8am start time for a marathon is sweet. I set alarms for 6am, but naturally woke up at 5:15. Proceeded to ponder how great it felt to be in a kingsized bed, surrounded by fluffy pillows and to not be rushed to get to the starting line (like St. G). Had two packs of oatmeal, Emergen-C, water, pills, and some wheaties. Earned one star at the hotel, and I had the premonition that I would earn no more (before the race). That came to pass. I guess a late race start means I should modify when I take my Immodium? Eventually joined the pre race traffic madness, but got a good parking spot. Headed to the Elite tent. Hung out there, stretched, then they moved us to the capitol building. Temps were 55F at the start, so I had on knee high nylons on my arms, but would ditch them by mile 3.
Marathon and half marathon started at the same time, so there would be no way to peg my position until the half peels off at 1.2 miles. My strategy (given by Greg) was to run 6:20-6:30 for the first mile (preferably the slower) then choose my pace according to what felt right, to not struggle in the first half (leave that for the second half :D ) then play happy, positive mind games to stay strong.
I had 5 mile splits on my arms, both for 2:45:57 (6:20 pace) and for 2:49:45. I knew I should be somewhere around there.
Miles 1-5 watch was screwy for the first three miles, likely due to tall buildings, so the first three miles were 19:12. I felt like I was hitting the right groove. 6:11 for mile 4, 6:17 for mile 5 31:40 on the dot (they had clocks on the course at 5 mile intervals, way cool)
Miles 6-10 knew I was in fourth by this point 6:17, 6:14 (took a gu), 6:20 – pass to get into third here, 6:17, 6:15 63:10, 10 seconds below split for OTQ
Miles 11-15 6:18, 6:24, 6:21, 6:20, 6:20 this section is starting to get challenging, I am trying to keep my cool, 1:22:50 at the ½ mark, still 10 seconds below split for OTQ at 15 mile mark, though the clock was off by 1 min.
Miles 16-20 gradual uphill in 16-17 (6:26, 6:33), then turn around. I tell myself here that it’s ok I am off pace, that I will make it up on the way down, I pass #2 girl and become #2 girl (#1 girl is about 4 minutes ahead), I think of KellieS and our conversation about me being a cheetah. It was very helpful as I reel in #2. I try to pick it up after the turnaround, and keep it together until the 20 mile split. 6:15, 6:19, 6:20, I am about 15 seconds off OTQ pace. I tell myself I can still make it if I can pull off a couple of 6:15’s.
Miles 21-25 6:26, 6:21, 6:26 I know I am too off to regain, I am now racing for 2nd place and to try to break 2:47. I don’t want to get caught because #2 gets $2,000 but #3 gets $1,000, a big difference. 6:25, 6:38 (keep it together!)
Mile 26 dang uphill and head wind, catch a guy as I crest the hill, some spectator tells me it’s all downhill from here, but there is a second hill, watch has changed setting so I can’t view pace, but I just try to finish strong. Turns out this mile is 6:41. Don’t know my split for the .2, since I didn’t turn off my watch. So many spectators cheering me in. 2:47:09 finish time.
I am pleased with this race. It is my best marathon by far (3:33 PR, off a St. G time). Though I fell apart at the end a bit, it wasn’t a dramatic crash and burn. I now know what it feels like to race a marathon in this time range, so I think I’ll be better equipped to tackle the OTQ time again. I am so grateful to my coach, Greg McMillan, my fastrunningblog support network of amazing friends (who understand my fanaticism and my public stretching and ab workouts), my work--who have been so flexible and understanding, my PT Steve Orrock and his team who keep me going, my family who supports me. And most of all, to my Heavenly Father who loves me and has given me this year, and this opportunity. It's been a great year, after a hard year. I am grateful :D
I had no bathroom breaks in this marathon. It’s a marathon miracle!
Now I am off to Boston to meet up with Paul.
|
| Saucony ST Racer - Pink Miles: 26.60 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| SI joint sore enough yesterday that it hurt walking around Cambridge, so I made Paul give me the automobile tour. Felt almost normal today (just a bit weak). We did the National Parks tour of the Freedom Trail, and ate in Little Italy, and I got a piece of cake and a Canneloni from Mike's pastry shop in little italy-apparently the place to get your pastries. Then checked out MIT a bit. Paul loves visiting universities. Drove back to CT and flew home. |
| 2010 Mileage Miles: 65.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing. Went to work. Calves pretty sore. Went to Rheumatologists. My liver has been testing high for the past several months, so we have been wanting to switch me off Diclofenac, but waited until after the marathon to do it. I am now on Indomyacin. Hopefully it'll work just as good and the switch won't cause a flare up. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 min on elliptical. 85 min massage. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.35 |
| Ran on treadmill. Extra easy and slow. Made myself park at 9mm. Calves still tight. Did lighter core workout today too. |
| Brooks Defyance (purple) Miles: 2.35 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 127.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Woke up early and drove to the springville pool, which was supposed to be open but was not. So drove back and did elliptical. Level 3-4 for 55 min. Full stage 3, level 3 core workout.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 128.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.36 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.36 |
| Walked 13 minutes, stretched calves, then ran 20 minutes, about 8:30 pace. Calves feeling much better, left quad now the offender. Walked 12 minutes after the little jog. Get to do 30 minutes easy running tomorrow! Also, discussed my next move with McMillan, and I will be doing the Houston Marathon, and Snow Canyon 1/2 and the Las Vegas 1/2 in preparation for that. I need to keep my eye on the prize between now and then. No bummers. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.55 |
| Walked 24 min, stretching well, then ran 30 minutes. 8:27 ave pace. Calves and quads good, upper right ham main issue now, and that's always there. Core workout in evening. |
| Waverider Orange Miles: 3.55 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.37 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.37 |
| AM: walked 10 min, stretched, ran 20 min @ 8:30 pace. All on TM Babysat some twin girl babies (about 3-4 months old) for 3.5 hours. They are so sweet, but I can't imagine getting anything done with twins. I just hung out watching a movie and some tv. PM: 60 min elliptical, reading Dream Catcher by Stephen King |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 127.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 55 min TM in am 3.5 miles walking in pm, also core workout |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| PT appt. Worked my upper ham and my SI joint. Then met Marion. We walked about a mile, then ran a mile, then walked 2.5, ran .2 miles, then I ran another 15 min on my own. No watch of any kind :) Marion and I had Will in a stroller, and we got an apple from a guy at an apple stand Marion's tight with, and we ate our apples while we each had a hand on the stroller. Well, then MacK comes rolling by in her sweet ride. Nothing like a new low--getting caught eating while exercising! |
| Brooks Defyance (purple) Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.55 |
|
Walked 3 min, then ran 30 min. PM: 30 min elliptical, then core at night. I started my core workout, and was so sore in my hams I thought I would just bag it and roll my legs instead. Rolled and stretched legs, then just thought I would do one core exercise at a time, stopping whenever I want (there are 10 exercises). I ended up doing them all, but it felt good to not "have to". Day 9 of nutritious virtuosity (no junk, not even like frozen yogurt). I figure each day is one second, so I need at least 69 of them between now and Jan 30. Friday is date night. Will I have the will to continue?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 126.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 66 min elliptical. Day 10 of nutritious virtuosity. We went to a Japanese restaurant, and I gave Paul my egg roll, my two fried wontons, and I didn't eat the veggie tempura that came with my box dinner. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.76 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.76 |
| Walked .25 then stretched. Met Allie, Melody, and Kathryn and her husband (Eric?) at the mouth of the canyon. I was to do 45-60 min "slow and very easy", and they were doing 8 miles, so I thought I'd run 60 and walk it in. Accidentally ran 65 min, at least I kept the pace right, 8:23 ave pace. Walked another .25 to the end. Lunges and cross exercise later. Core later as well. |
| Brooks Defyance (purple) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Sleety toward the beginning, but other than that it was great! So nice to be back at it. Lunges and cross over exercise afterward. |
| Brooks Defyance (purple) Miles: 8.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 126.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 10.00 |
|
3.4 miles warm up @ 8:03 ave pace, then 16x 25 sec on/ 60 sec off. Ave pace for hard bits was 5:18. Woke my body up, after a couple of weeks of downtime. Back to work! 3.6 cool down. Core workout
|
| 2010 Mileage Miles: 9.00 | Waverider Orange Miles: 10.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 125.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.73 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.73 |
| |
| Brooks Defyance (purple) Miles: 9.73 |
|
| Night Sleep Time: 6.50 | Nap Time: 1.25 | Total Sleep Time: 7.75 | Weight: 125.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.19 | 3.91 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 |
|
Not too pleased with this run. Plan was 25 min at steady state. My steady state pace now, as calculated from my marathon is 6:01-6:14, a pretty brisk pace. I was nervous about the pace, since the marathon was at sea level and I train at elevation of about 4700. So I was really hoping for 6:14 pace, but would be ok with sub 6:20. So did 35 min warm up, then started. Mile 1 was net uphill 6:18, I am thinking that's just fine, I can make up 4 seconds in three miles, esp since mile 2 is net downhill to make up for mile 1. Mile two starts great (the down hill part), but my pace just steadily goes down the tubes. Mile 2 ended up at 6:24, try to get back on track in mile 3, do ok the first half of the mile then pace slips: 6:26, Last .91 was 6:25 (total 3.91 in 25 min, or 6:23 pace), and I seriously felt like I was at the end of a marathon. It felt so hard just to maintain that pace. So I guess I am not quite recovered from the marathon. Blah. Serious ice bath afterward. Core workout
|
| 2010 Mileage Miles: 9.00 | Mizuno Precision (turquoise) Miles: 12.10 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 124.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.57 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.57 |
| 8.57 in 65 min. |
| Night Sleep Time: 7.50 | Nap Time: 1.00 | Total Sleep Time: 8.50 | Weight: 126.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.19 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.19 |
| Ran 18.19 @ 7:25 ave pace. Distance was somewhat fragmented since I stopped twice to go to the bathroom, and twice to deal with my car (it was in the shop). BTW, I am looking for a crossover with a third seat, looks like Rav4 is the model for me. Any thoughts? Will do core this evening. |
| Waverider Orange Miles: 18.19 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 125.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.46 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.46 |
| Ran with JenH. Also did lunges 6 ways, hamstring lunge 3 ways, crossover exercise. 20 min elliptical in evening just to blow off some steam. |
| Brooks Defyance (purple) Miles: 8.46 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 127.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.84 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.84 |
|
90 min run, ave pace 7:36 core workout
|
| 2010 Mileage Miles: 9.00 | Waverider Orange Miles: 11.84 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.59 | 0.00 | 0.00 | 3.33 | 0.00 | 0.00 | 0.00 | 15.92 |
|
Warmed up 3.16 in 25:03 min (7:56 ave pace), then did 2 min on/ 1 min off x 10. It was pretty hard, really needing the 1 min off toward the end. Ave pace for fast bits were 5:55. I was pretty disappointed with the ave pace until I saw I did this same workout in Sept with 5:51 ave pace, so almost back to it. Cooled down 3.08 in 26:31 (8:36 ave pace). PM run: 5.38 miles in 40 min, on TM
|
| 2010 Mileage Miles: 9.00 | Brooks Defyance (purple) Miles: 5.38 | Waverider Orange Miles: 10.59 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| 8.3 in 65 min (7:50 ave pace). |
| Waverider Orange Miles: 8.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.86 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.86 |
| 6.86 in 54:22 (7:56 ave pace). |
| Brooks Defyance (purple) Miles: 6.86 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Race: |
Snow Canyon 1/2 Marathon (13.1 Miles) 01:22:13, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.18 | 13.17 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.35 |
|
Snow Canyon 1/2. Put this on my racing schedule, but then realized how steep the race was, and consulted with my coach about whether to skip the race, start from the bottom and run up til I met AmberG, then run her in, or race it. He suggested doing the race as a workout. Plan: hang onto tails of the leading lady for the first three miles, back off to 6:45-7:15 pace, depending on what pace it took to not get hammered, allowing "everyone to pass" me, coach said it would be character building, then ease into marathon pace (6:20-6:30) through the remainder of the race, slowly reeling in those I passed. Here's how it went. So nice to not have pre-race jitters since it was not a high risk event. Still had three stars before toeing the line. Warmed up 3.32 miles. Met up with Marcie and AmberG. And we are off. Mile 1 5:58 Amber takes off like, well, you know. It took all I had to keep in touch for the first half mile, but then pace mellows a bit Mile 2 6:07 A girl in a sports bra joins the front pack of girls (AmberG, me and Marcie), and takes the lead, I pull into second by the end of this mile. Mile 3 5:50 serious downhills starts. Bra girl is chatting it up with a couple of guys ahead of me, I just hang on--not conversational for me! Mile 4 6:21 I change gears but didn't go slow enough (I thought I only had to go 6:30 or slower, but in looking back at McMillans email, it was supposed to be 6:45 or slower--ooops!), AmberG is first one to pass me, several pass per mile Mile 5 6:25 still in don't trash the quads mode, Marcie I think passes me in here, snow canyon is so beautiful. I chat with a guy who's pr is 1:29 in here, his name is Craig, he was going conservative too through this part. He had a St. G red shirt. Mile 6 6:36 more like it, taking it easy, a lady in a very fashionable purple plaid passes me in this mile, I can't let such race-fashionability stand. In these three miles of serious holding back, 18 people in all passed me, and I went from 2nd lady to 6th lady. Mile 7 6:09 still really steep, so I go into marathon pace gear, but with some trepidation and still holding a bit back Mile 8 6:24 49:50ish for first 8, I make a calculation at the end of this mile that I needed to keep a 6:20 pace til the end to easily get under 1:22. Too bad I forgot about the .1 mile in the 13.1 mile race Mile 9 6:08 catch up to Craig in this mile, encourage him to come with me, I've passed two ladies and Marcie is in sight. Mile 10 6:24 at the very, very beginning of this mile I hit a portapotty. Unfortunately noone has prepped this pot like I did one in TOU, still it was a quick pitstop as evidenced by my time, pass Marcie at end of this mile or beginning of 11 Mile 11 6:22, starting to get rough, with lots of neighborhood turns, at the end of this mile I start to see AmberG ahead, but know she's way far ahead Mile 12 6:22, pace is hard but managable Mile 13 6:11, wanting to finish strong, see glimpes of Amber at times but she is still far ahead .14 in 48 sec (5:55 pace). Thinking how crazy it is to have to go around the track--the end of this race seemed so long. Measured 3.18, must have not done tangents that well 1:22:13 official results. 3rd place woman. Passed 11 of the 18 back. Bummed to not be under 1:22, but it was a good workout, and I ran it faster than I was supposed to (6:14 ave pace for end). I am sore today but not as sore as I would have been if I raced it, so there's another victory. Won a fancy heart monitor watch. My mom and her boyfriend came and watched the race, it was great to have them there.
|
| 2010 Mileage Miles: 575.00 | Mizuno Precision (turquoise) Miles: 19.35 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.12 |
| Ran 8.12 in 66 min, about 8:10 pace. Legs quite sore still. Crazy day today, trying to sell my car.
Legs felt better in evening, though still sore. Did 15 min on elliptical. Steven Colbert is awesome! |
| Brooks Defyance (purple) Miles: 8.12 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 127.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.59 | 0.00 | 0.00 | 2.08 | 0.00 | 0.00 | 0.00 | 16.67 |
|
When it was snowing and my driveway was covered last night, I bailed on Tyler and Travis, thinking I would do treadmill this morning and push off my 12x 1min on/off workout until Wed. But I woke up at 3:45am, not able to fall back asleep, so I got up and saw the drive was clear, so I decided to run outside, maybe even Warmed up 3.89 @ 7:43 pace. Then 12x1 min pace, ended up doing my hilly route backwards. averaged 5:48 for on parts. Felt really good in the workout--first time since the marathon. And I had every reason to not feel good--sore from Saturday, insufficient sleep, weekend exorcism in the form of 8 stars so far this morning, snowy conditions. Wickedly cold ice bath still has me shivering (16 min at 45F). PM: 5.37 miles in 40 min. Core workout. Felt pretty run down by the time I got to Wal-Mart to shop in the evening. At checkout I put my head down and said, "I think I am going to pass out." Which is melodramatic code for, "I am dehydrated and tired." The checker wouldn't let me load, push, or unload my car, even though I told her I'd be fine if I just got a drink of water. Embarrassing! I worked on an urgent work project from 9-11pm, and had a little nervous breakdown in the middle of that. Got to sleep at midnight. (read on to Wed).
|
| 2010 Mileage Miles: 9.00 | Brooks Defyance (purple) Miles: 5.37 | Mizuno Precision (turquoise) Miles: 11.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 125.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.73 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.73 |
|
Warning--explicit description of illness follows. Writing this up is therapeutic, don't feel obligated to read. Pretty delirious run with MacK (and Tyler for 6 miles). Went to the bathroom lots this run, in fact have done so all week. Not really diaherretic, but not normal. 9.73 at 8;00 pace. Frantic day at work. Got my project done at 3pm and drove home. On the way home, I ate a banana and some pretzel sticks, and felt quite nauseated by the time I got home. I was hugging the toilet, doing the involuntary spitting thing and hoping I could get a rest from the spit so I could drink some pepto. I was successful pushing of that vomit attack, felt better for a while. Bedtime--after bad sleep last night, all I want and expect is a good nights sleep. I plan to sleep in and do tomorrows hard workout in late morning. However my stomach starting to bother me quite a bit, not able to sleep--at all! In massaging stomach I notice my right side is tender. At 1:05 I decide to eat a piece of bread. Either it would settle my stomach or make me vomit, either option sounds appealing. I can only eat 2 bites. At 1:10 I sit on the bed next to Paul, and half crying, tell him I think I need to go to the ER just to rule out appendicitis. Just saying that out loud must have been too much because I hobble to the bathroom, not even making it to the toilet--I vomit up a storm into my sink. It was strange, I don't normally vomit standing up, its usually kneeling at a toilet. Struck by how one leg totally hitches up, like that will help my body expel the demons. My body is shaky but relieved to be food free. I crawl into bed. Paul says, "well if you thought three minutes ago you need to go to the hospital, just how does vomiting change that decision." I just want to sleep and think I have a fighting chance to do so, but we chat a little and I drive myself to the Payson hospital. I get to the hospital at 1:45. Doc thinks it may be an ovarian cyst or appendix, though my pain level isn't as high as you'd expect and my temp is only 99.9F. We do an ultrasound to try to rule out cyst and perhaps check out the appendix. Ultrasound reveals a 3mm cyst and can't see appendix well enough. Now I am having chills, and temp risen to 100.7 (I am normally 97ish). Miserable because they haven't allowed me to drink. They did give me anit-nausean pain. My throat is sore from the vomitting, I am kicking myself for not drinking more on the way to the hospital. The fever and the dehydration trump the abdominal pain by far. Decision is to be made on whether to do CT scan (involves radiology, so increases cancer chance 1/600 for each CT. I have high colon cancer incidences in my family. Ovarian cyst can cause pain, but not fever. Doctor is leaning toward having me see how I feel in 8 hours, then doing CT if not improved. But I won't be able to drink for those 8 hours! I asked about my blood panels, and he said that the white blood cell count was high, another indicator of appendicitis. So that's when I decide to do CT scan. I can't say it isn't partially because I wanted my forced dehydration to end asap. CT scan totally reminiscent of my AS SI joint tests. I see them put the radioactive stuff in me, that doesn't feel good. 1 hour wait for results. Positive for appendicitis. So Paul joins me at the Payson hospital and we drive to UVRMC for surgery. Arrived at 7am, am miserable (mostly dehydration and utter fatigue, but also can't roll around in bed w/o pain and am nauseous) until 8:40 when I finally break down and ask for my first pain meds. They were less for the pain but enabled me to fall asleep. A much needed 1 hour nap. Surgery is done at about 10:30. It is funny how "out" I was. Come to around 12:30. The appendix was in worse shape than they thought from the CT scan, but thankfully not ruptured. Took another nap. Marion came in the afternoon. My work and Paul's work both sent flowers. My firm is so wonderful. I feel so bad about having to miss my training that is all day tomorrow. I have been excited about this class "How to Manage Multiple Priorities." I still wish I could go. Now training for Houston is unlikely, and I won't be in shape for the Las Vegas 1/2, so won't do that one. I am so grateful to have had a wonderful training year in 2010, and the recovery time for this surgery is pretty quick, so this should just be a hiccup in the pursuit of 2:46:00. The Houston training was kind of squished, and I was taking longer to get back into it than I wanted, so perhaps it is all for the best. I bet I can run faster without an appendix, anyway.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 125.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| See yesterday's blog for much excitement. Short and sweet for those who don't need a play by play is that I had my appendix taken out today. No running. Was able to walk around my recovery ward, several times, and am supposed to do so a couple more times this evening. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| When I woke up today I had to pee, which is nothing new, but it hurt to hold it, which is bad when you are hooked up to equipment in a hospital bed. Called for help and am now fine. Hurts to move around in bed, to stand up straight, put on socks, walk. Doesn't really hurt to lie here and do nothing. Feels like a really sore muscle, like my legs after my first St G x two. Tried to read and watch Arrested Development yesterday (laughing hurts) but kept falling asleep. They say the anesthesia doesn't totally wear off for a while. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| First day running around. Took my son to the doctor, went back to work, worked about 4 hours, then came home for cub scouts. blah. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sneezed twice today--not a good idea. Most pain is gone, except when sneezing, and by the end of each day my belly button incision is usually tender. At work again. The problem with the real world is real clothes. Why can't I wear yoga pants to work, or scrubs?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swelling is all gone each morning, reappears slightly by night. Did my first exercise - 1 mile walk on the treadmill. Started at 3 mph, and slowly increased (in all truth, I had somewhere I needed to go). Ended up with a 17:10 mile. Felt just fine. No feeling at incision points when I step down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked 2.1 miles @ 14:55 ave pace. Significantly faster than yesterday because I was outside in windy and rainy conditions. By the end I could feel it just a bit in my belly button incision. Started my first period of 2010--that's what happens when you stop running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked 3 miles in 44 min while Marion ellipticalled.
Had my post op. the nurse practicioner said that I could start cross training immediately and ramp up intensity. I could start running now but if I wanted to go 5-6 miles or more to wait until 3 weeks. Based off this and my coach's advice, and my preference on approach, I will not run until three weeks after the operation--or until I feel "super-spry" (its a medical term), in the meantime I will walk, ellip and pool run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool ran 31 min this morning. Planned on 40 min, but it started to pull on my belly button. Apparently I have an internal stitch in the inner muscle that will pull for a while. Spent 1.5 hours disassembling and reassembling two of my kids beds with my Dad, who is visiting from CA and was kind enough to work on this with me. It was really fun. Elliptical 40 min, level 3 after warm up. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Ellipticalled for 61 min, ramping up to level 4. Then weighed myself for the first time-- 125.4! I haven't gained at all, I am so happy. I was so surprised, I was expecting 5-10 pounds higher. I plan on walking later today as well. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 125.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ellipticalled 60 min in the morning. Fun thanksgiving. Ate way too much. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had horrible sleep, then woke up at 6:20 am. Got in my swim suit. Was going to go to walmart then the Natatorium in Brigham City (we were up there for the holidays). Walmart was ok, but the Nat. was closed, checked out the Crystal Inn pool (they said I could use it for a couple of bucks) but its 5 foot section was a sliver at the very end of a narrow pool, so I scrapped it. We got home at 3pm, then got swim suits on and turned back around. I took the kids to the Lehi pool with a babysitter, and I hit the pool. 60 min pool running. Warmed up then 4 min on/2 min off x 5, then 5 min easy pool running then 1 min on/off x 4 miles. I wanted to do a bit more hard stuff but was concerned because I forgot my medication the night before and was late taking this morning's dose (due to being out of town and forgetting my toiletry bag), so had to be satisfied with that as my first hard pool running workout. 30 min elliptical at night as well. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 126.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
62 min elliptical in the morning. 30 min at level 4, then did my first hardish workout on the ellip: 5,5,7,7,4,4,6,6,8,8,3,3,5,5,7,7,4,4,6,6,8,4,5, then back to 4's for the rest. 3 miles walking at night. Was going to do 4 but for some reason the bottom of my feet were rubbing wrong in my shoe and felt raw. Switched to ellip for 15:10 min to make it an even 60 min of exercise in evening. Also walked the university mall with Marion today, and the Provo Towne Center mall with Paul. Very disgusted by the McNaughton "art" displayed in both malls, depicting President Obama stepping on the constitution. Since when has trash like that been framed and put in family rooms? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Totally can't remember, but did 1-2 hours cross training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Again, can't remember, 1-2 hrs crosstraining. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Did 40 min elliptical, 5 min bike, lunges and total gym at PT, then 60 min pool running. Did 16x 30-35 sec hard, 35-40 sec easy, then did 8x50 sec hard, 70 easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Travel day. Went to work for 2.75 hours, then hit the Lehi Pool for 51 min elliptical, then plane to Vegas (for two day estates and trust taxation seminar), checked into my room (at the Flamingo--not a very nice hotel). I went out to run at around 5:30. It was pitch dark already. I went east on Flamingo Blvd, meant to turn right on Swenson to try to find the UNLV track, but got mixed up and turned left into scantily-walked areas and it was scary. It also felt like it did when I ran the streets in So Cal growing up--the traffic kicks up particles that hit your legs and prick your legs. Ran 4 in 8:22 pace. Honestly wouldn't have gone that fast except for my fear. I cleaned up, ate dinner, then worked in my hotel room. Got chili AND a salad for dinner--way too much food. Regarding the run, some pulling around the belly button first 1/2 mile, felt pretty good, but less good as the run went on.
|
| Brooks Defyance (purple) Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Walked 4 miles along the strip in the morning, then more in the evening, of course, because it's Vegas and a sign 2 miles away looks like it's 2 minutes away. My training class was decent, but holy diet pepsi! I have a hard time staying awake so I was not doing so great on the diet/soda front. I have been giving myself through this trip, then the CRACK DOWN. Was pretty good at the breakfast they gave us (except for these pound cake like squares that had choc on the top). I just had one cookie at the afternoon break--saw others grabbing three or four at a time--America at its finest. Or maybe it is the career--you get a bunch of accountants in a room and we can't stand hording--each cookie is worth 89 cents after all! My sisters came into town this night and we went to Mon Ami Gabi in Paris. The food was good, but I bought a cheese platter in hopes of recreating Flagstaff, but alas, it was a pipe dream. The cheese platter I had with Bonnie and Dean was so heavenly, but some food memories can't be replicated. Then we walked around and settled down at a bar with a karaoke machine. I meant to choose "Stay Together for the Kids" by Blink 182 but accidentally chose "Adam's Song" instead, which was rather disasterous.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Stayed out past midnight last night, so run in the morning. BIG MISTAKE. I ran after my training again (met two marathoners in my training--the LV marathon was on Sunday, that was fun--one is in Boulder). It was dark again. I decided to run on Flamingo between the Strip and Koval, which is about .65, and I ran it 7 times. Two guys hanging out at one spot harassed me two-three times, and it got pretty scary, until I would only pass them when there were other peds, but they disappeared, which was great for that spot, but then I was looking behind every bush for them. I was ready to quit after 1.5 miles and just run on Sunday, but I stuck it out. Did the 5 in 8:08 ave pace. Throat starting to bug me from all the smoke. Pretty much felt like I had been hit by a car on this run and the Thursday run. Aches everywhere, not anything in particular in the abs though. Walked for miles in the pm. Went to, gol can't remember where we ate, must not have been good or bad. We went to a burger joint first but they wouldn't split the check until I said I would leave then, then the server all the sudden would split my check, but then we decided to not stay. I remember now--we went to a cowboyish barbeque type place. It was fun. I got "the flapjack". I had choc chips in it and it had a whiskey syrup sauce that was kind of spicy and weird. We went to a dueling piano place at Paris, then to a bar for dancing in Bally's. There was a band with some pretty fine eye candy in the form of band members. They looked like rockers (one had a Kings of Leon shirt) but when they started playing country and old folks started dancing we hit the road. We wanted to DANCE. So we went to Pure, a swanky club we had no business being in. They just barely let us end, we were on the low end of the dress code. It was so fun, even though we had to fend of guys left and right (despite being old and scrappy looking). I had a guy ask to buy me lunch, two other guys told me we could just have a good time when I told them I was married. Despite it being way crowded, and it being hip hoppish music, we had a blast. We went back to our room by 2:30am. I woke up around 9am next morn.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I walked the LV 1/2/marathon course from my hotel to the overpass at 25.5 miles or so, so about a 5 mile walk in the morning. I was early enough to see the winning woman and lots of quick guys, though I missed the top three guys. The winning woman was suffering--when I gave her meaningful yelling-racing type advice (of course it was useful! but I don't remember what I said) she pointed at her hamstring, you could tell she was suffering. I encouraged her to finish up (no reason to pull out at 25.5 miles, unless a bone breaks or your stomach comes out of your throat or something). Well, that was it for me, no more bad eating. I am so hungry to race again. Walked at least another four miles later in the day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.06 |
| Ran midday in Orem/Provo. Felt crappy (breathing wise) at times, but finished feeling really good. 5.06 miles in 8:22 ave pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.55 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.55 |
| First semi-speed workout. Did 4.2 mile warm up in 8:20 pace (with MacK and Holly), then did 12x25 sec on/ 60 sec off. I was supposed to do 12-15. I normally do the top end of a zone, but with just starting back, 12 sounded like plenty. I normally do these around 5:30 pace, but thought I'd be ok with anything below 6:30. Didn't really know what to expect. Plus I have a sore throat. Ended up with 5:28 ave pace, and felt good, except for a bit throaty and I felt clumsy! None of the multinodal soreness (aka hit by a truck) and no ab issues. Just uncoordinated. |
| Mizuno Precision (turquoise) Miles: 8.55 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 129.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slept in, I think I had strep, because my son did and my throat is jacked up. Was planning on 60-90 min elliptical, but I felt really run down when I was on it so cut it to 30 min. Did a 60 min walk--4.66 miles, 12:54 ave pace. Did my first core workout--Stage 3 level 1. It was easy for the most part, but abs just to the right of my incision, the usual tender spot, were sore by the end. Guess I called that right, waiting 4 weeks and starting with less reps. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.38 | 0.00 | 3.05 | 0.00 | 0.00 | 0.00 | 0.00 | 9.43 |
| I am not sure if I had strep throat this week, but my youngest tested positive, so it is likely I had it, so wasn't even sure that I would do a tempo today, but felt good enough to do it. Really slow warm up, headed up the snaky hill on WH drive. 9:30 ave pace for 3 miles. Then did 20 min steady state run. Cheating by starting at the top of a hill and going downhill, but I figure that it's ok every once in a while to weight things in your favor. Mile splits were 6:12, 6:15, 6:18, all downhill. Got confused and cut the tempo short at 19 min, instead of the intended 20 min, but that's ok. This is just a reintroduction anyway. "Fast miles, nice to meet you." "Greetings Michelle, have you gained some weight?" No, actually it felt fine, just a bit out of shape. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 128.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.62 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.62 |
| Slept in. Ran 45:02 -5.62 miles 8:01 pace. Felt good. Did 1 hour of elliptical later. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 128.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Ran 12 easy, 3 with the SF running club then 9 on my own. So glad the roads were clear. Did core workout again today, same as Wed, abs at incision still sore.
|
| Brooks Launch Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 127.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.29 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.29 |
|
Woke up at 4:05 wide awake, so started run earlier than intended. Ran with MacK and Holly, ran into Tyler and he ran with us for almost a mile. The ladies were going swift, no miles over 8, 7:46 ave pace. Got home at 6:08 and did 60 min elliptical. 20 more elliptical in evening. |
| Brooks Launch Miles: 7.29 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 125.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.47 | 0.00 | 0.00 | 1.20 | 0.00 | 0.00 | 0.00 | 9.67 |
|
Met Tyler and MacK for a warm up, 3.51 @ 8:02 pace, then Mack had to peel off. Tyler joined me for 15 x 25 sec hard/ 60 sec easy. Averaged 5:26 for the fast bits. Felt kind of sluggish. Still have a sinus thing going, probably a cold held over from last week, but the workout was perfect for not feeling perfect. Easy to fake 25 seconds! Will do core this evening. |
| 2010 Mileage Miles: 9.00 | Mizuno Precision (turquoise) Miles: 9.67 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 125.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.01 |
| Slept in, then ran in American Fork, from Doug Smith to 100 E up toward Highland. Man, it is uphill going north! Left knee was sore the first mile, so I stopped and stretched and kept pace easy. 8:01 pace for 7.01 miles. |
| Brooks Defyance (purple) Miles: 7.01 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 125.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.63 | 0.00 | 3.78 | 0.00 | 0.00 | 0.00 | 0.00 | 9.41 |
| Met Tyler and Travis in Salem. 16F at start, 14F at the end. Warmed up 3.63 miles *8:05 pace), stopping for portapot and stretch at 3.25. We started a 25 min steady state tempo (I was expecting 6:30-6:40 pace) at Osbornes, went up Powerhouse for 3 min, then turned around and headed back to Salem. Mile 1 was net flat, same uphill and downhill, 6:34 , Mile 2 was gradual downhill, 6:27, Mile 3 Tyler pulled away, since I did poorly. It was flat with the steep Zephyr uphill at the end, 6:53, .78 finish was flat 6:30 pace, so 6:37 ave pace. The bad part was that it felt like death for the third and fourth miles. I still have some sinus issues, which don't bug me for a normal run, but (sorry to get gross) the mucus is much more troublesome at a tempo effort, it was bothering me and I can't hock a lugee (perhaps I should invite Leonardo over to show me how?). Anyhow, weak excuse but it's now out there, on cyberspace for everyone (all five of you) to read. |
| 2010 Mileage Miles: 9.00 | Mizuno Precision (turquoise) Miles: 9.41 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 127.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| PT appt: Steve pushed on the side of my quad above my knee that's been bugging me, and was pretty effective at causing pain. He told me I must have caught Tyler's issue (ITB). So treatment on that leg (bruised now), and I got a girl who actually massaged me too hard on my SI joint. I like it hard and deep, but after 2 min of her elbow in my bum I had to ask her to back off. I am nice and sore there as well. Nice to have to ask someone to back off, I prefer that anyday. Ran without a watch in Provo, a double whammy. I ran from Orrock Mendenhall office (800E 1200S Orem) to Grandview, to Walmart back to their office, then south on 800E for a bit to make it longer. Got the distance from the course tool, may have been a bit longer. Was about 58 min. |
| Waverider Orange Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.11 |
|
Started the day dinging my new car, hit right into my rock retaining wall on my driveway. Merry Christmas to me! It should come out just fine. Met MacK and Aub in Salem. It was snowy, icy slushy on 90% of roads. It was fairly warm, though, so wet feet, slush splattered on legs from passing cars, wasn't too bad. Hurt our pace, but other than that, it was a pleasant run. 8:19 ave pace
|
| 2010 Mileage Miles: 9.00 | Brooks Launch Miles: 14.11 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 126.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
|
Ran on treadmill, just under 8 min pace 60 min elliptical |
| Waverider Orange Miles: 8.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 1.60 | 0.00 | 0.00 | 0.00 | 9.40 |
|
Big snowstorm. My computer fried with the power outages, but it's back up again! Thankfully we had the option of running in the afternoon. I met Tyler at 4pm. Did 3.37 mile warm up in 7:51 pace. Then did 20 x 25 sec on/off. I fluctuated between feeling great and feeling foul because of stomach issues. Went to the bathroom 2 times in the intervals and 2 times afterward. I tell you, Christmas treats and training do not go well together. Fast parts were in 5:19, pretty much crazy fast, and that includes one that was slow because we hit a slushy corner we were supposed to turn right when a garbage truck was coming at us. Tyler drug me through this workout, like has been typical since my marathon. We also did the slow parts faster than I would have on my own, some were sub 8:00 pace. I did feel good for the last 5 intervals. Tyler had about a 7 min cool down, but I did 2.25 in 20 min, so I got my slow miles in after all :D Core workout in evening. Still doing Stage 3, Level 1 of McMillan's dvd's, and my incision point doesn't hurt anymore, and that area is just slightly tender.
|
| 2010 Mileage Miles: 9.00 | Mizuno Precision (turquoise) Miles: 9.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 |
| Had early work meetings. Ended up working from 7:15-12:30, then running. Ran from Wills pit stop, to carterville, turning right, and ran to the Provo River trail, turning around half way. It reminded me of my run with Melody and Julie E so many months ago. It was snowy in some sections, raining almost the whole time. My feet were sopping, the rest of me damp when I was done. I had oatmeal at 6:15 and a fiber one bar and an apple at 9:30, so I was starving during the run. Ave pace 8:14 |
| Waverider Orange Miles: 9.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.25 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.25 |
|
Tyler ended up needing to patch up I-15, so I did my long run with MacK, Aub and Beth, at least part of it with them. I met Mack at Loafer. I couldn't find my gloves (found out after the run that they were in my purse) so I was so glad MacK had fuzzy socks in her car. It wasn't cold, just drizzly so I thought those would be fine. We had no water planted, and I was on my own after 11 miles, and was planning to do 14-16 with a fast finish (last 2-4 miles at half marathon pace). I took a gu at mile 12 w/o water (that didn't hurt my stomach), and I was starting to drag. It was raining harder now and I was soaked through. My water resistant coat wasn't doing its job, and my easy pace was slowing to about 9 min pace. To make matters worse, I was a mile further out than I wanted to be, so I was jumping from a 14 mile to a 17 mile long run on accident. I had to crest Zephyr hill and then make a decision quickly about whether to try to jump my soggy self into a fast finish, which would end up being more than 2mm faster than current pace. I crested, then thought how if I tempoed, I would be back to my car in about 13 min, so that decided it. I decided to do the fast finish but, to adjust expected pace to just under 7mm, since I was soggy and tired. I did 6:33, then 6:27 (speeding up last 1/4 mile as much as I could, though I was beat). I was so proud of myself to tell the truth. I feel like I'm coming back, if I can find the spine to do these fast miles in these conditions. Things are looking up! Core workout in PM
|
| 2010 Mileage Miles: 9.00 | Brooks Launch Miles: 17.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 126.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| Slept in until 8:30, started my run around 9:15, did 32:30 out and back. 8.3 in 65 min. Felt good. Afterward went to the day spa in Salem and bought Paul a 12 tan pass for a stocking stuffer. He's going to be my roasted Christmas goose! Merry Christmas all! |
| Waverider Orange Miles: 8.30 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 126.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.41 | 0.00 | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 10.01 |
|
Periwinkle shoes Did 30 min steady state, after breakfast and presents. Warmed up 20 min, then did tempo, averaged 6:32, wanted to hit 6:30 ave pace but sucked it up a hill. I tried to be strong but the hill was stronger. Happy in general to have clear roads and do better than last week's steady state. Going on a three day two night ski trip now. Fun!
|
| Mizuno Precision (periwinkle) Miles: 10.01 | 2010 Mileage Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 127.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.36 |
| Skiied yesterday really hard, lots of powdery blacks at Eagle Point. We were staying at a condo from Christmas through Monday. So my run Monday morning was downhill for just over 3 miles, then back up the mountain. The elevation is about 9500, so I was way winded. Ave pace 9:55. Also another day of skiiing. Eagle Point has very nice ski conditions. They have a great restaurant we ate in three times with a head chef who beat Bobbie Flay in Iron Chef America. They've put some money into the resort, but they have some issues they are working on (staff training, need to update some lifts). We plan on coming back. |
| Waverider Orange Miles: 6.36 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.91 | 0.00 | 2.03 | 0.00 | 0.00 | 0.00 | 0.00 | 10.94 |
|
Met TylerS, Travis was a no show. Warmed up .64 before Tyler came, then stretched, then did 3.5 with Tyler at 7:58 ave pace, then began the workout of 12x 1 min on/off @ 10k pace. Who knows what 10k pace is--I thought 6:00 would be a good target. averaged 5:55 pace, faster on downhill segments, only a 6:32 on the Zephyr hill segment. It was tough but not excruciating. I can tell Tyler's in better shape than me, but hopefully it was a good workout for him too. I have been freezing ever since I got home, my shower didn't help, but my oatmeal is gradually warming me up from the inside. Obviously, from my weight, I haven't been eating like I should. Now that the bulk of the holidays are over, I will go back to good eating habits and get back to racing form. Core (level 3, stage 2 for the first time in a while), hamstring lunges and 6 way squats. Stretching (can anyone tell I was watching the food network). No bad eating today.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 127.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| I got in the car to meet Mack, despite the 4-5 inches of snow, but the snow was still falling, and I slid a couple of inches as I went forward to go down my drive then I chickened out and texted her that I was going to hit the TM. Did 20 min elliptical, stretched, then 65 min on the treadmill. |
| Waverider Orange Miles: 8.40 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 127.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.06 |
|
Ran my long run today, because the roads were too yucky to tempo. They were snowy and slushy and I had to fight the cars for what little asphalt was available. Pace and roads were better on the way back. Listened to newly downloaded songs from Dashboard Confessional and Paramore. Core workout.
|
| 2010 Mileage Miles: 9.00 | Waverider Orange Miles: 15.06 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 126.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.15 |
| Ran watchless. Was supposed to be 55-65 min run, so after 35 min, started listening to NPR to keep track of general time. Roads were a mess still, was scouting around SF for drier roads for tempo Saturday. |
| Brooks Launch Miles: 7.15 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 126.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2231.99 | 120.52 | 236.54 | 86.33 | 0.00 | 0.00 | 0.00 | 2675.38 |
|
| Brooks Defyance (Blue) Miles: 408.24 | Mizuno WaveRider (blue) Miles: 152.39 | 2009 Driving Miles Miles: 9.00 | Mizuno Precision (periwinkle) Miles: 296.04 | Mizuno WaveRider #2 (aqua) Miles: 46.84 | 2010 Mileage Miles: 3074.00 | Brooks Defyance (purple) Miles: 393.56 | Mizuno Precision (turquoise) Miles: 239.60 | Waverider Orange Miles: 320.28 | Saucony Type A2 Racers (red Baby) Miles: 15.50 | Saucony ST Racer - Pink Miles: 67.30 | Brooks Launch Miles: 57.80 |
|
| Night Sleep Time: 1343.50 | Nap Time: 39.75 | Total Sleep Time: 1383.25 | Weight: 125.57 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|