Slow & Steady Wins the Race :-)

Week starting Mar 08, 2009

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20082009201020112012
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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.

Favorite Blogs:

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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
41.30
Nikes Miles: 139.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 139.50
Total Distance
12.00

A million laps around the dog park, probably 6 laps? Pretty repetitive. Took a gu around 7 which seemed to help a lot. Also had a water/gatorade mix I took with me and planted, wearing that hydration belt when the bottle is full just feels SO uncomfortable.

Splits: 9:41, 9:26, 9:16, 9:10, 9:11, 9:20, 9:12, 9:13, 9:17, 9:09, 9:20, 9:11

Total Time: 1:51:32, Average: 9:17

To run the half marathon in less than 2 hours I need to run splits less than 9:10.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Total Distance
7.00

Looks a lot better than it really is.  Got up early to worked out - was feeling soooo stiff and exhausted, so walked the first mile and then only had time for 2 more running.  

Then got home from work, had a TON of homework to do (though I did finish my first final, yippeee!), when I was finally done it was almost 10pm so I walked 4 miles on the TM while I watched the end of Biggest Loser & Law & Order SVU.  Yup, productive tv watching.

Yep, only ran 2 of those miles today.  I suuuuckkk.

Nikes Miles: 139.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Total Distance
5.00

Have decided that I am a major slacker when it comes to revving up my workouts.  I do the same run, same speed, on every single run, no matter the mileage.  It is NOT good.  I've decided i MAJORLY need to focus on doing one speed workout a week, and ideally also either a tempo or hills workout a week.  But I'll focus on speed workouts for now, gotta work into this idea gradually.

So, today I did 3 miles on the treadmill at 6.5, then the next 2 miles I alternated 1 mile at 8.0 (7:30) and 1 mile at 6.7 (8:57).  I did this for 1.5 miles, or 6 reps of this, then on the 7th rep I ran the last half mile .5 at 8.0.  Felt good afterwards, and proud for actually doing something.

Then went and did 90 mins of hot power yoga.  Feeling gooooood today.  Will be SO sore tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 140.00
Add Comment
Total Distance
4.00

4 miles on the TM.  First one at 6.5 (9:13), next 3 at 6.8 (8:48).  Let's see if I can make 6.8 the new 6.7!

Then 60 minutes of hot power yoga.

Then some delicious Thai food. Yum.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 140.00
Add Comment
Total Distance
13.30

Got up and ughhhh, rainy outside.  Why is it always nice on the weekdays and the weekends are crappy?  Seriously, yesterday was a BEAUTIFUL day, with visions of long runs outside and golfing dancing in my head.  Then I wake to ugly blah rainyness.  So to the treadmill I went.

After 3 miles thought that it had stopped and I could head outside, I was wrong.  I'm so glad I didn't do it outside, I probably would have been freezing cold and sick.  

Soo, 13 whole miles on the TM, fuuuun.  At 6.5 (9:13), last .25 at 7.0 (8:34). Took 2 hours even (I think, the TM shut down randomly at 100 minutes, apparently its the max so I wasn't positive of my mileage at that point), then walked 5 minutes.  Watched Milk, pretty inspiring!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 138.50
Add Comment
Total Distance
41.30
Nikes Miles: 139.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 139.50
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