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Week starting Jan 09, 2011

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Location:

Draper,UT,

Member Since:

Jun 11, 2009

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

5K- 16:37

6K CC - 19:55 

4 miles- 22:10 

10K- 34:38

15K- 49:57 

Half Marathon- 1:12:03

20K - 1:08:38 

Marathon- 2:35:49

Short-Term Running Goals:

Stay fit and have fun doing some local races.

Get my youth cross country team, www.racecats.org off the ground.

Long-Term Running Goals:

Feel energized. Stay healthy and balanced

Personal:

Four awesome kids ages 4, 8, 10, and 12 years old. Love to run, play, and write. Married to entrepreneurial Aaron.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Book Dissolved Lifetime Miles: 6539.00
Altra Intuition Lifetime Miles: 35.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.205.008.800.0069.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in 6:55 pace

Went to FAC after Bre's gymnastics class for a nice run on the treadmill.  I prefer to run outside 99.9% of the time, but the overnight 12"+ of snowfall and -5 degree low made the treadmill look quite enticing actually.  And I must admit, it was nice to run in shorts and a tank top because 'cmon when was the last time I got to do that?...oh wait, just a couple of days ago I raced outside in shorts and a tank top.  Crazy Colorado weather changes.  

Did an easy 8 with 7X30 second strides mixed into my run.  Felt GREAT!

After much demonstration and urging by my ART therapist, Richey as well as my husband, Aaron, I have finally gotten into the habit of doing a nice dynamic cool down routine after almost every run.  Its easier to do at FAC since they have this big stretching room with mats and a bar to hold on to while I do my hurdle trail leg moves and leg swings.  And I can leave the kids in child care the extra 10 minutes and get the routine done quickly.  At home it takes more discipline to get the routine in because it seems that whenever I walk in the door from a run I suddenly have three needy kids with urgent requests.  I must say though, dynamic stretching is FABULOUS for recovery and is WELL WORTH the extra investment of time. Here is a video of my friend Sara Vaughn doing the Cannonball Cool down.  GOOD STUFF.  Only problem is that watching this video is making me miss summertime in Boulder. 

 

Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.502.003.500.0016.00

Went to FAC to do my workout on the treadmill since the paths are still quite icy and it was only 6 degrees outside this morning.

20 minute warm up, stretching, strides

4X45 seconds quick turnover (5:00-5:12 pace) w/75 second jog between each

3X4 minutes at 5:42 pace w/ 2 min jog between each

4X60 seconds at 5:12-5:18 pace w/60 second jog between each

4X2:30 at 5:21-5:24 pace w/ 90 second jog between each

2 minute jog between sets

10 minute cool down

The workout took me 1 hr. 24 min. and gave me 12 miles total, so 7:00 AP.

I actually quite enjoyed doing it on the treadmill because it was fast, efficient, and precise.  It was much easier to bust out 5:20-5:25 pace for that final set of 4X2:30 with the treadmill forcing me to move that fast than it would have been to willfully push myself that hard on a slippery path in 6 degree air.  In fact, I am certain I wouldn't have been able to do this workout at those paces outside today.  

After lunch I'll take a nap while the girls are napping and later this afternoon I'll head back to FAC for a 4 mile shake out run and an hour in the weight room.  The strategy here is to make Tuesdays and Friday my "workout" days so the other days can be devoted to recovery or long run.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 7:02 pace

Felt great.  Went to see Richey for some ART and graston scraping today.  He blasted apart my right calf pretty good.  After a few days of icing twice a day and continuing to run the tightness and bruising should heal nicely.

I'm kinda bugged right now because I dislocated my shoulder again today.  I was trying to stretch out my 2-year-old's pant waistband because they seemed to be a little tight on her and just that simple movement of pulling the waistband apart yanked my shoulder right out.  I got it back in VERY quickly, probably record time for me (under 5 seconds for sure) but its still just a little disheartening when I try to do everything I can to keep it strong and it still slips out.  Sometime in the next few years I'm just going to drop the $12K and get that ligament repaired so I don't have to deal with these annoying episodes anymore. 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

6.7 miles in 7:17 pace

Took me a few miles to actually get moving this morning.  I don't know whether it was the slushy path, my sore shoulder, tired legs, or the pain in my calf from severe graston scraping yesterday.  Whatever it was, I was appreciating the recovery day.

I thought the loop I set out to do would be 6 miles.  It turned out to be 6.7...oops. 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.300.0010.30

Met my team at Palo Parkway 

20 minute warm up, stretching, strides

10 minutes at 5:39 pace w/ 3 minute jog

4X5 minutes at 5:24-5:44 pace w/ 2 minute jog between each

10 minute cool down

Legs felt great.  Conditions were good put not perfectly ideal with a few icy/chunky sections of the path to cover....solid effort though.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.003.000.000.0018.00

18 miles in 6:41 pace

Progression run, started at 7:40 pace and just kept bumping up the pace gradually.  It took my legs a few miles to actually start feeling good, but I finally loosened up after 5 miles or so and the pace started to feel much smoother.  Perfect long run conditions, clear shoulder on the roads with no ice, 43 degrees and overcast.  Took a Power Gel with 12 oz of water at mile 13 and drank another 12 ounces of EFS at mile 16.  Energy and hydration felt great!  Garmin says 700 ft of elevation change.  And the best part....my last three miles in 5:59 average pace.  Yay!!  

Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.205.008.800.0069.00
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