Slow & Steady Wins the Race :-)

Kent Christmas Rush 5k

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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
134.78
Saucony ProGrid 2 Miles: 62.11Saucony ProGrid 2 #2 Miles: 72.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 141.27
Total Distance
5.40

Ran 5 miles on the treadmill.  The shin splints were still there today until about 2.4 miles were done, but not excruitating like yesterday, I could push through.  10:54 (5.5) pace, while watching the Biggest Loser.  I hope Amanda somehow wins, even though it seems impossible! 

 

Saucony ProGrid 2 Miles: 5.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
3.10

Walked 1, Ran 2 (10:54) on the TM.  Have been feeling sooo sluggish this week.  Ugh.  I am feeling stressed about the end of the quarter, maybe that's my problem, I cannot wait until December 17th when I'm done with finals. 

Afterwards did the 10 min 90X stretch/yoga. 

Saucony ProGrid 2 Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
3.00

Ran 3 miles on the treadmill.  No shin pain today, thank goodness, but still sooo sluggish.  Just no energy for some reason.  10:54 (5.5) pace. 

Day 3 of no candy/sweets/pop.  (I'm not really giving up diet coke, we just don't have any!)  Let's keep this up!

Saucony ProGrid 2 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
5.05

Ran 5 miles with Anya up at Lakeland Hills.  It was COLD, 35 degrees.  But after feeling sluggish all week I felt really good and energized, great run.

Splits: 9:32, 9:31, 9:54, 9:49, 9:42

Average: 9:43

Afterwards went to Anya's amazing Journey to Bethlehem event, and got to pet a few donkeys and a camel :-)  Love it!  They were so precious and sweet, I just wanted to take them home!

Saucony ProGrid 2 Miles: 5.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
4.30

Went for a nice 6 lap run around the neighborhood this morning with Cooper.  Very very cold, but clear skies and nice and crisp!  Then came home to my delicious french toast strata I was cooking while I was running and my peppermint mocha coffee. Its going to be a great Saturday! :-)

(felt a little sluggish again today, guess its not gone yet)

Splits: 9:54, 9:43, 9:44, 9:39
Average: 9:46

Saucony ProGrid 2 Miles: 4.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
3.83

Ran with Anya at BPA trail.  It was COLD.  COLD COLD.  Like 33 degrees and tiny mini-snowflakes cold.  Like bitter hurts your lungs cold.  So we didn't go as far as we probably would have.  Brought Cooper. :-)

Splits: 9:16, 9:14, 9:09,

Last .8 had some walking so I'm not sure about that split.

Week Summary:

Mon - .7, Tues - 5, Wed - 2, Thurs - 3, Fri - 5, Sat - 4.3, Sun - 3.8

Total running miles: 23.8

Saucony ProGrid 2 Miles: 3.83
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
4.00

Mandated day off from running, walked 4 miles on the TM.

Saucony ProGrid 2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
3.10

Ran 3.1 miles on the TM.  Started out at 5.6 and slowly increased to 6.0. 

13 days of working out in a row!  (30 minutes of anything, including walking, counts).

Saucony ProGrid 2 Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
6.25

Day 14 :-)

Ran 6 miles on the treadmill.  Started at 5.5, increased to 6, then did last quarter mile at 7.  

Saucony ProGrid 2 Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
3.05

Ran 3 miles on the TM (5.7).  Felt really sluggish ugh.  Was in a rush to get it in before 10pm since I had class and then was trying to get some of my final done.  2 classes down, 1 final to go.

15. 

Saucony ProGrid 2 Miles: 3.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 141.50
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Total Distance
5.00

Ran 5 miles (probably, it was 50 minutes, I must have left my Garmin on and it died) around Lakeland Hills with Anya and Lisa.  Even though the temp said 29 I felt perfect in my millions of layers.  Lisa and I and my friend Jordanne are running a 5k tomorrow!  My first race since "the incident"! :-)  

Day 16.

Saucony ProGrid 2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 140.50
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Race: Kent Christmas Rush 5k (3.1 Miles) 00:25:49, Place overall: 53, Place in age division: 5
Total Distance
5.00

Did the Christmas Rush 5k with Jordanne and Lisa this morning.  Did a warm-up and cool-down by running to and from the start line.  It was so fun and great!  It's my first race back since the fracture on April 5th, and really the first time I have even pushed myself, so its nice to see where my real fitness is at.  I can't even believe I ran it this fast, I haven't run faster than 9:30 in any of my training miles really so I was shocked to see 8's.  

The official race clock said 26:44 (there were no chips) but it took 55 seconds to cross the start line so I accounted for that.  The first third of the mile or so was SO congested with people, there were lots of walkers in front of us and it was just a wall of people not going, it was frustrating.  That part was also on a main road with just 1 lane closed so there really wasn't any option of getting around (without dying!).  I had such a great time though.  Can't wait to do another race!  Starting feeling pretty tired at around 2, like I noticed my fitness level wasn't high enough to sustain the pace.  Was able to sprint the last .2 but I doubt I could have gone much further without slowing down significantly.  Glad I chose the 5k (not the 10k).  Yay!

Splits: 8:49, 8:01, 7:54 (can you believe it!) 6:55 (for the last .16) WOW!

Average: 8:20;  Fastest: 6:23 (yeah!)

Update!  5th place in my age group!  Yippee!  I hope I get a ribbon like I did last year, I love that ribbon, its STILL on the fridge! :-)  Looks like the girl I passed in the last .01 seconds was in my age group, so its a good thing I sprinted past her at the very end. ha, I'm mean!

Saucony ProGrid 2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 140.50
Comments(5)
Total Distance
3.00

3 miles around the neighborhood this morning with Cooper.  Legs were feeling sluggish and slow after yesterday's race.  

Average: 9:37

Week Summary: Mon-off, Tues-3, Wed-6, Thurs-3, Fri-5, Sat-5 (5k), Sun-3

Total running miles: 25

Saucony ProGrid 2 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
5.03

5 miles at Game Farm with Anya and Lisa.  Weather finally tolerable at 39 degrees, just light sprinkling.  7th day in a row of running, tomorrow must do yoga or something else instead.  

Time: 48:36

Splits: 9:40, 9:39, 9:42, 9:40, 9:36... we are very very consistent today!

Saucony ProGrid 2 Miles: 5.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 142.50
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Total Distance
3.00

3 miles walking on the treadmill.  Mandated day off. 

Saucony ProGrid 2 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 140.50
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Total Distance
4.10

Got up early to run 4 miles on the TM before work since we're going to a movie with a friend tonight.  Man I am NOT a morning person.  I finally feel good after I shower, eat, dry hair, get dressed.  Seems stupid to do all that before I work out though!  :-)  So I just feel so blah and sluggish.  Oh well, now I feel great, now that it's done!  All at 10:54 (5.5) pace except the last .25. 

My new shoes finally came so I tried breaking them in.  They feel cushy but so stiff.  This is going to be an expensive year shoe wise but I am not getting over 300 miles on one shoe, the old ones are getting up there with 284 or so. 

21 days in a row of working out!

Saucony ProGrid 2 #2 Miles: 4.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 141.00
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Total Distance
4.10

Ran 4 miles on the TM before work again this morning.  My parents are coming in this afternoon so I probably won't get a chance to work out later on.  10:54 (5.5) pace.

Saucony ProGrid 2 #2 Miles: 4.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
4.00

Ran 4 miles with Lisa today at a horrible location I picked!  Whoops.  We almost got ran over by some buses.  Felt sluggish today. 

23 days in a row!

Saucony ProGrid 2 #2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 141.50
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Total Distance
7.20

7 miles today!  Yippee, a new record in my comeback.  It was drizzling the whole time, so Cooper and I were soaked by the end.  Cooper kept looking longingly at the house everytime we passed (just did 10 loops in the neighborhood route, in case I wanted to stop early or the rain got worse), he was tired of the run I think!  

Splits: 10:21, 9:27, 9:42, 9:35, 9:26, 9:32, 9:38

Saucony ProGrid 2 #2 Miles: 7.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 141.50
Comments(1)
Total Distance
5.00

5 miles around the neighborhood with Cooper.  We both felt tired today!  Cooper was dragging behind me the last mile.  It was really surprisingly warm outside today, I lost my jacket after 5 minutes and was warm in my tank top.  

Splits: 9:37, 9:46, 9:49, 10:06, 9:36

Average: 9:47

Weekly Summary: Mon-5, Tues-off, Wed-4, Thurs-4, Fri-4, Sat-7, Sun-5

Weekly Miles: 29

Later did my yoga video.

Saucony ProGrid 2 #2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 140.50
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Total Distance
6.00

Did the Fleet Feet Bonney Lake 5k with Lisa, though I couldn't really click the 'race' button since a) there was 50 people there, b) i forgot my Garmin so I have no idea how far it was, and c) we did it in 22 minutes NOT racing so I am 100% sure it's not even CLOSE to a 5k! :-)  It ran through some neighborhoods with some BEAUTIFUL christmas lights though, I was so impressed and glad we went.  And it was free and we got hot chocolate afterwards! :-)

Ran 3 miles warm-up beforehand and ran 5 minutes or so afterwards to try to make sure we actually ran a 5k.  Still might not have been 6 miles but I'm estimating.  So mad I took the time to charge my Garmin for this and then left the house with it on the charger!

26.

Saucony ProGrid 2 #2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 141.50
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Total Distance
3.30

ran half mile on the TM, then !ordanne came over to get Boone and and I convinced her to take the dogs running with me. So ran 2.8 around the neighborhood.

27.

Saucony ProGrid 2 #2 Miles: 3.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 140.00
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Total Distance
4.00

Ugh, today's run was HORRIBLE.  Just horrible.  Was so excited, worked from home this morning so I could run during the day, beautiful day outside, planned to do 5 fun miles.  Got out there with Cooper, and ugh.  First mile struggled with terrible sideaches, but kept pushing through.  Then started to get some shin splint pain in my left leg (and anything that's just in my left leg worries me), then finally around mile 2 started to get really nauseous, so much so that I finally had to stop at 2.4.  Felt a little better when walking so I walked until I hit 4, but what a dissapointment.  

Its been 8 days in a row of running, so maybe my body's just like HEY, you promised me a break on Tuesday!  But this week I planned to take Christmas off instead.  Maybe I'll take tomorrow and Christmas off, but I'll have to work out somehow to ward off all that extra indulgence! :-)

Merry Christmas Eve Eve everyone!

Saucony ProGrid 2 #2 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 140.50
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Total Distance
8.30

Ran 7 miles with Cooper around the dog park, let him play at the dog park (he had a blast!  Tons of dogs today!), then walked back home (1.3 miles).  Ankle was slightly bothering me, a dull ache kind of, not a sharp pain, so that's good, but definitely need to take tomorrow off.

Splits: 10:40, 10:01, 9:58, 9:51, 9:55, 9:58, 10:08

Merry Christmas Eve!  The best day of the year! :-)  Off to family fun. 

Saucony ProGrid 2 #2 Miles: 8.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

Mandated day off.  30 minute yoga video then 20 minute on exercise bike (7.58 miles).  I have eaten SO much sugar already yesterday and today and more to come today.  Ugh, I need to work out for like 3 hours to undo the damage! :-)

MERRY CHRISTMAS!!!!!

Off to more family fun!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
4.50

blah run today! Ran 3.2 miles down to the dog park, let Cooper play, ran 1 lap around the trail, then walked home. Shin splint problems again, I don't get how this comes out of nowhere and it seems for no reason.  Need to do more research again.

going on a sugar fast today, we'll see if I make it!!

Ha, already totally failed the sugar fast.  Think I'll wait until Monday. :-)

Saucony ProGrid 2 #2 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
7.40

We'll call it 6.5 miles of running.  Walked the last half of mile as a cool-down (plus it was up the terrible hill!), but the first 3 miles were pretty terrible so I took at least 3 walking breaks.  Shin splints still causing me pain, so I walked any time it got too awful, but after mile 3 I felt wonderful finally and the pain was gone.  Weird. 

Again at the dog park loop, let Cooper run around a little (not very long today though, it was bitterly cold with the wind, and when I stopped running I was WAY too cold). 

Splits: 11:58, 11:00, 10:12, 9:52, 10:14, 12:24

The Garmin didn't get the satellites for the first mile.  You can see where I did my walking.  3 good miles of non-walking. 

Weekly Summary: Mon-6, Tues-3.3, Wed-2.4, Thurs-7, Fri-OFF, Sat-3.3, Sun-6.5

A very erratic week of running, several days of feeling bad.  Weekly Miles: 28.5

Saucony ProGrid 2 #2 Miles: 7.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
5.37

Ran 5 miles on the beach with Cooper, you've never seen joy until you've seen my dog at the beach.  I wish I loved anything as much as Cooper loves the beach! :-)  Shin splint pain again, so walked the .35 after mile 3, then felt fine and kep running another 2 miles. 

Splits: 9:48, 10:02, 9:54, 11:35 (mile with walking), 9:30

The beach was BEAUTIFUL today, blue sky, perfect weather (a little cold but I overdressed and was hot). 

Saucony ProGrid 2 #2 Miles: 5.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Total Distance
6.00

Ran 6 miles on the beach and around the neighborhood with Cooper (about 3.5 on the beach, the tide was SO high today so we had to turn back earlier where the whole beach was covered with water).  Colder today, bitter wind, gray skies, glad we went early enough because it poured rain the rest of the day.  Garmin didn't register for the first 3 minutes so added .3 to the 5.7. 

NO shin pain today!  Yay.  I've been running on softer surfaces (including the sand) the last couple days so hopefully that has helped, and it doesn't come back.

Splits: 11:53 (1.3), 10:04, 9:43, 9:38, 9:27, 9:05

Total Time: 57:00, so Average: 9:30

Cooper loovvesss the beach!

Saucony ProGrid 2 #2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
3.40

My parents went for a walk and I took Cooper for a run on the beach at the same time, after 2.6 miles I came upon them on the beach, so I walked the rest of the way back with them.  Got caught in a SERIOUS downpour!  Cooper, as always, had a blast.  I wish I loved anything as much as Cooper loves the beach! :-)  He will be very sad tomorrow when we go running around the boring asphalt neighborhood, on a leash and with no water!

Saucony ProGrid 2 #2 Miles: 3.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Total Distance
0.00

Mandated day off.  The shin splints and a tiny twinge in my ankle are making me rethink my current training plan.  I'm thinking of going back to 3-4 days a week running only, despite what Sasha's injury tips say (which I was following).  I've found some research that people who run 3 days a week and 20 miles a week or less have the fewest injuries, and although this seems commonsense, I think I'll go with this for awhile. I also signed up for the Atlanta Half Marathon on March 21, to run with @Leandrea !  Yay!  So I really really really REALLY want to be able to do that!

40 minutes or so of yoga today.  Gained 4 pounds in the last week, ugh.  Oh well, why stop now, I'll start the weight loss focus tomorrow. :-)  Time for NYE fun!

36 days of working out in a row.

Happy new year everyone!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 144.50
Comments(1)
Total Distance
134.78
Saucony ProGrid 2 Miles: 62.11Saucony ProGrid 2 #2 Miles: 72.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 141.27
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