Slow & Steady Wins the Race :-)

September 2010

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Location:

Federal Way,WA,USA

Member Since:

Jan 08, 2008

Gender:

Female

Goal Type:

Marathon Finish

Running Accomplishments:

7 5Ks : PR 23:21 (2011)

5 10Ks: PR 47:17 (2011)

9 Half Marathons: PR 1:44:19 (2010)

2 Marathons: PR 3:55:08 (2010)

Short-Term Running Goals:

STAY HEALTHY, CROSS TRAIN, STRENGTH TRAIN!  Operation no more ITB pain, ankle tendonitis, or stress fractures. 

2012 Racing Calendar:

March - Lincoln City Half Marathon 

May - Portland Rock n Roll Half Marathon

June - Seattle Rock n Roll Marathon

Long-Term Running Goals:

Run a 5k in less than 23 minutes 

Run a 10k in less than 47 minutes

Run a half marathon in less than 1:44

FINISH another marathon (without wanting to die this time); beat 3:55:08, and someday BQ!

Personal:

Happily married for 5 years with an adorable chocolate lab, Cooper.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Free's 3.0 Lifetime Miles: 186.08
2012 Swimming Lifetime Miles: 6.25
2011 Cooper Lifetime Miles: 91.27
Bikila Vibram FF Lifetime Miles: 373.87
Merrell Pace Glove Lifetime Miles: 316.70
Saucony Mirage Lifetime Miles: 325.76
2012 Cycling Lifetime Miles: 39.00
2012 Crosstraining Lifetime Miles: 11.20
Total Distance
124.04
Brooks Ravenna Orange Miles: 102.20Sauony ProGrid 2 #3 Miles: 11.25Brooks Ravenna Blue Miles: 24.052011 Cooper Miles: 2.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.00

8 miles around the neighborhood this morning.  Meant to do 10, but 8 was already pushing it with lateness.  Felt much better, but still soooo sluggish, legs felt very heavy. 

TT: 1:19:37   AP: 9:57 (barely sqeaked that ap in!)

Splits: 10:36, 10:27, 10:13, 10:08, 9:52, 9:29, 9:34, 9:16

Later went to the Brooks biomechanics study again and ran probably a mile (maybe a little more) on their treadmills, broken up into a bunch of different segments in 5 different shoes.  I wish I could work for Brooks!  Sadly I don't think my current degree is setting me up for a job there.

Brooks Ravenna Orange Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Total Distance
20.00

Same route as two weeks ago- down on beach roads as far as could go, back to the outlet mall, cross and out on East Devils Lake road but this time went all the way to 101.  Looped on Sand Point loop which was a lifesaver for water's sake.  Then back.  This loop was around 15.5 or so.  Picked up Justin (he was a doll and came for 3 miles from 15.5 to 18.5 to keep me going, and brought me another bottle with cytomax which really seemed to help).  The last 5 miles I just did the mini loop 3 times in a row that was pretty flat because my legs were dead by 13 from all the hills on the lake road.  This run wasn't as terrible as 2 weeks ago, but running 6.2 more miles after this certainly didn't sound like a walk in the park!  Didn't plan on doing 20 today but am glad I did, now I'll get 2 20 milers in before the marathon, which is only 5 weeks away!  Eeek!

TT: 3:06:02   AP: 9:18

Splits: 10:00, 9:22, 9:28, 9:04, 9:21, 9:16, 9:06, 9:13, 8:53, 9:03, 9:07, 9:20, 9:04, 9:33, 9:08, 9:49 (picked up J here), 9:28, 9:18, 9:04, 9:23

Brooks Ravenna Orange Miles: 20.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
0.00

What a great weekend day at the beach!  Was a little sore from the long run but walked 3 miles or so on the beach with the dogs, walked more at the farmer's market, and later hiked 2 miles or so out to Cascade Head - beautiful views, and felt much much better!  

Sauony ProGrid 2 #3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
6.00

On the lovely beach this morning with Cooper before leaving Lincoln City.  Felt sluggish, which seems to be the norm these days.   Great views and came home to a delicious waffle breakfast (thanks mom!).

TT: 56:01  AP: 9:20

Splits:   9:54, 9:26, 9:08, 9:07, 9:20, 9:03

Sauony ProGrid 2 #3 Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
9.30

Summer, don't leave me!  Why can't I quit you?

5:45am, pitch black, raining, blech.  At least I guess it still beats the treadmill.  Legs still felt sluggish and dead, and I felt like I was working really hard (like tempo MP) and was very dissapointed when I saw the splits afterwards (wasn't monitoring them because it was so wet).  How long does it take to recover from a race like Hood to Coast?  Seems like I should be back to normal by now.  Meant to do 10 but was at the house at 9.3 and it had started to rain harder and I just couldn't take it anymore.  You could literally wring water out of my clothes!  Saw a rabbit and a lady being taken away from her house by an ambulance and a fire truck. :-( 

At least this is done!  My mom is here and we're redoing our bathroom so I knew unless I got out early there was no way I was getting any after-work runs in this week. 

4 days until HAWAII!!!!!! 

TT: 1:24:11   AP: 9:03

Splits: 9:48, 9:35, 9:03, 9:07, 9:07, 8:38, 9:08, 8:37, 8:22

Brooks Ravenna Orange Miles: 9.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Total Distance
4.50

In between grouting the countertop and the floor. :-)  4.5 miles around the neighborhood with Cooper.  After a 2 mile warm-up did .1 on, .1 off, striving for the 7's on the .1 on.  Repeat 10 times.  Was very tired and so was Cooper!  He was dragging behind me.  Still feel sluggish.

TT: 39:02   AP: 8:40

Splits: 9:21, 9:01, 8:21, 8:08, 8:22

3 days until HAWAII!  Just have to get that dreaded 20 miler out of the way first. 

Brooks Ravenna Orange Miles: 4.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
23.00

Ooof this was hard.  It was rough.  It was very very very difficult.

23 miles this morning with the Balanced Athlete - up along Lake Washington to Seward Park, then to I-90 and cross, hills on Mercer Island, back along Lake Washington on the east side.  Was supposed to be 22 but ended up being about 23.6, but I stopped and walked at 23 and then got a little lost.  Felt pretty bad there from about 20 on.  Its difficult to carry enough water and probably didn't fuel enough.  Had 3 GU's.  First 16 miles or so were with other people and went by fast, last 5 or more miles were alone and it was difficult.  Did I say that enough?  Maybe the marathon just isn't for me, and the half marathon is more my style. 

Regardless of the difficulty, I'M DONE!  Time to taper taper taper, thank goodness, and time for HAWAII tomorrow!  Dropped our friends off that we're meeting off at the airport this morning - can't wait to Hawaii it up with them!  And did I mention how happy I am about taper-time? :-)

TT: 3:25:21   AP: 8:56   Total Ascent: 2,171 feet

Splits: 9:10, 9:22, 9:00, 9:05, 8:47, 9:03, 9:17, 8:35, 8:27, 8:36, 8:49, 9:12, 8:50, 9:05, 9:08, 8:34, 8:20, 8:45, 9:28, 8:50, 8:46, 8:53, 9:16


Brooks Ravenna Orange Miles: 24.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Total Distance
0.00

After a long 6 hour flight, arrived in Hawaii!  Lovely.  Pooled and sunseted it up, and saw 3 sea turtles already!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
12.35

HAWAII!!  Love it here.  Woke up at 4:45am though and just waited until it was light outside to head out for my run  at 6am.  6.53 miles on the beach trail (very very rough - those are the slow times!) and along the hotel path, saw dolphins (domestic, not wild) and just enjoyed the scenery thoroughly.  Through in a tempo mile at mile 5 - it was hard and with the humidity and heat I was sweating profusely!

TT: 59:58   TD: 6.53 miles   AP: 9:11

Splits: 9:46, 9:54, 9:00, 8:52, 7:35, 9:39, 9:52

Then did 20 minutes or so of strength work in the fitness room.  But then Rachael texted me and was going to go for a run/walk so I went with her!  Same route - 5.85 miles, mostly running with some walking added in.  By the end I was soo hot, so sweaty, so tired, and my stomach was eating itself. 

Drove in to Kona, ate at the Kona brewery (delicious!), pooled and sunseted it up!

Brooks Ravenna Orange Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

Hawaii loveliness.  Lots of walking today.  Walked to the Hilton to hang out with their dolphins, snorkeled with seaturtles, walked to the Hilton again, pooled it up at their pool, hiked to the petroglyphs (on flipflops - idiot! cut my foot).  Pooled and sunseted it up, and had an exquisite sushi dinner.  I love Hawaii. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
5.54

Legs so sluggish this morning.  Maybe from all of the walking, heat, hot tub, pina coladas?  :-)  Felt some twinges in my left shin that were worrisome.  Also had some chafing problems, probably from all of the humidity sweat.  Definitely wished I'd brought the body glide (I'm an idiot!).  

TT: 51:37   AP: 9:19

Splits: 9:56, 9:11, 9:18, 9:12, 9:02, 9:15

Saw 2 cats, 2 mongooses, and 2 peacocks (maybe they were headed for the ark?!)  Time for zip lining!

Zip lining is AWESOME.  Saw Waimea on the way there, then relaxed in the hot tub afterwards. 

Brooks Ravenna Orange Miles: 5.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

20 minutes on the bike, then 10 minutes of strength work, then 20 more minutes on the bike.

Drove to Hilo - saw the volcano!  Didn't exactly get to see lava flowing into the ocean but did see red lava infused clouds, which was still pretty cool.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
6.23

Ran around Hilo.  Left from the Burger King, and not going to lie, got pretty lost and was kind of panicked for awhile.  Unfortunately didn't have my phone with me, so no GPS google maps, and really thought I was going to have to call Justin from the Home Depot to come get me!  Ended up at the mall, which I recognized and knew how to get home from there.  So not very scenic, until the end, when I ran on Coconut Island and this beautiful park with Japanese sculptures.   

Got up super early to see the waterfalls, then drove back to Kona and pooled it up before heading out for Rachael's 26th birthday!

Brooks Ravenna Orange Miles: 6.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

20 minutes on the elliptical.  Hated every minute of that stupid elliptical, which is why I didn't do more.

Last day in Hawaii. :-(  Took J & R to the airport (ssaaaaddd), then Captain Cook monument, Place of Refuge, snorkeling with turtles, and pool time.  Don't want to go back to work!

 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Total Distance
4.15

Ran down Ali'i drive on the ocean.  Went really slow and walked the two big uphills.  After reading some interesting articles I think I may be running my easy runs too hard and my hard runs not hard enough (aka all runs are moderate to moderately hard, never easy nor very hard).  So I made an effort to go extremely easy today.  Drenched in sweat.  Think I may need a few days off, which sounds ridiculous coming off a vacation but so much walking/hiking (much of it in flip flops) in heat/humidity following a 4 week period that included a 19 miler, Hood to Coast, a 20 miler, and a 23 miler have left me feeling tired and I feel very prone to injury right now.

Saw 3 Riki-Tiki-Tavis!

Until next time Hawaii... its been a blast. 

Brooks Ravenna Orange Miles: 4.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Total Distance
0.00

I have the back-from-vacation-blues.  Not only is Hawaii dunzo, but its raining and winter here and I can't make it 9 more months until summer!  Plus my calf feels really weird (in a bad way), and I cut my toe badly on the lava while snorkeling on Saturday and it feels baaddd (infected?).  

This is what I was looking at 2 nights ago:


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

15 minutes on the bike (inside :-( ) but it was aggravating my ITB so I quit.  Did some strength stuff and called it good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
6.13

4 loops around the neighborhood.  Felt okay, twinges in calf/shin, twinges in ITB, hoping everything just stays at bay for 2 more weeks.  I ordered new shoes and hope that will help.  Kind of realizing I have no plan as to how to run this marathon, and that scared me.  So I tried to feel out what my MP should be, but it was kind of a failure, since it ended up feeling too hard to keep up for 26.2.  I'm so scared!

Did 2 warm-up miles, then 4 miles attempting to hone in on MP, but was too tired by the end for it to have been right.  8:30-8:45 is probably the ambitious goal, 9 the realistic goal.

TT: 54:05   AP: 8:50

Splits: 10:05, 9:13, 8:15, 8:36, 8:22, 8:25

Brooks Ravenna Orange Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
11.54

This run was horrible.  Such a confidence-buster.  I didn't do a long run last weekend, I'm tapering, shouldn't I feel good and legs feel fresh?  I felt like I deserved a medal for completing this shorty, and my time was over a full minute slower per mile than my 23-miler.  WHAT?  How am I ever going to run a full marathon in 2 weeks?  There is no way I could have run one today.

Kept hitting snooze until 8:30am, which was a mistake because summer decided to pop back in for one more day (hitting 85 today) and it was hot.  Decided to do the lake loop, but then I was shocked when I saw no lake!  That was bizarre.  Apparently they are draining it for repairs or something.  Ran up McVey, which was a huge neverending hill, and when I had to stop at a stoplight I suddenly felt dizzy and like I might pass out or throw up and my heart started just racing.  It was kind of scary.  I have no idea why, maybe just the heat (though I have ran in way hotter) and the huge hill?  Another confidence-buster.  So I walked a quarter mile or so up the rest of the steep part.  Then did 2 loops around the dog park.  My ankle was still bothering me (why??  what is it??).  I'm thinking I might try some stretching/yoga and maybe call the PT this week, though I doubt I could even get an appointment before the marathon.  

TT: 1:56:54   AP: 10:08

Splits: 11:07, 9:39, 9:38, 9:20, 9:39, 9:10, 12:04 (walking after feeling dizzy), 9:59, 9:36, 9:38, 10:10

I just want this marathon so bad!  I don't want anything to mess it up!

Brooks Ravenna Blue Miles: 11.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Total Distance
0.00

30 minutes on the bike, 30 minutes walking (3 loops around the neighborhood = 2.1 miles) with Cooper (so great to have him back and be reunited!), 15 minutes of p90x yoga.  Then I was tired so I quit. :-)  

I have self-diagnosed my weird ankle/calf pain as tibialis posterior tendonitis.  I'm going to ice a lot, rest, get some superfeet inserts for my shoes, do some exercises/stretching, rest some more, and just hope for the best.   I need to stop freaking out too.  The marathon will be what it is, and I will hopefully finish, whether it is a sub-4, a jog, or a walk.  There will be other marathons if this blows up, although it feels so important because of last year's fibula fracture and this year's continuous mini-injuries (all stemming from the original injury and casted leg, no doubt).  A winter of lower mileage, low-impact treadmill running, and lots of strength training (as dreary as it sounds to me) is I'm sure exactly what my legs need, which comes at perfect timing since fall quarter starts on Wednesday and I have a scary heavy load this quarter with night classes on Monday, Tuesday, AND Wednesday nights. 

And the weekend is over already?  


Brooks Ravenna Blue Miles: 2.102011 Cooper Miles: 2.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
0.00

CONGRATULATIONS Lisa on having her baby!  And YAY for not having to wait until October 12th! 

Congrats Congrats Congrats!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.30

Ha, you read that right.  Was supposed to run 4 so I decided to walk 4 on the TM instead, ran for .3 of it.  Didn't feel great, but didn't feel horrible either, which gave me (hopefully not false) hope.  Almost decided to just run but a) I have forgotten how incredibly terrible it is to run on the TM - why is it so freaking hard?  Like really, it is really really hard and I don't understand it.  And b) there was really no benefit of running but quite a large risk so I decided to rest another 2 days and I'll try running on Thursday.  Broke in my new insoles that will hopefully help as well.

Fall quarter starts tomorrow.  Here we go again.

Brooks Ravenna Blue Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
6.00

6 miles around the neighborhood (4 loops) after work.  Not great, but not bad either, probably in the okay to slightly good range.  I definitely feel like I've already lost some fitness.  Really tried to focus on running "light" with short quick strides.  My legs had so much energy - I tried to go slow but kept going faster than I should, but it felt hard, which was sad because it wasn't that fast.  Felt as hard as last weeks 8:30 run.  But I'm happy to be out there!  Just hope I stay okay.  My ankle has been feeling better and only had a few twinges today.  ITB has been on fire after doing a bunch of exercises to help the ankle but didn't really bother me while running.  

TT: 54:13  AP: 9:02

Splits: 9:19, 8:59, 8:32, 9:04, 9:01, 9:15

I have PT tomorrow and hopefully he can work some magic too.

Brooks Ravenna Blue Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Total Distance
124.04
Brooks Ravenna Orange Miles: 102.20Sauony ProGrid 2 #3 Miles: 11.25Brooks Ravenna Blue Miles: 24.052011 Cooper Miles: 2.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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