Slow & Steady Wins the Race :-)

Week starting Apr 11, 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.

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
30.35
Sauony ProGrid 2 #3 Miles: 30.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 140.20
Total Distance
12.60

So beautiful today!  Definitely got my Vitamin D. :-)  Probably it was only 60 degrees but it felt too warm in the middle of the day for running, I'm glad I decided to do neighborhood loops instead of venturing out (even though it was kind of boring), which I'm so glad because it meant I got water/powerade after every loop.  A little over 8 loops total, for 12.6 miles, did a little extra just to hit 2 hours even.

Felt very sluggish at first, and my muscles felt sore, maybe still from Friday's tennis?  Felt suddenly better after I hit 5 miles, then started to feel sluggish and tired again at 10.  So 5 of these miles were good?  5 minutes on the bike trainer to cool off after, then the driving range.

Splits: 9:55, 9:52, 9:31, 9:47, 9:47, 9:26, 9:34, 9:31, 9:16, 9:30, 9:17, 9:09

TT: 2:00:17       AP: 9:33      Total Ascent: 1,329 ft

In other, totally random news, there was a dvd, not in a case, just a dvd, on the side of the road in my neighborhood.  It was called........... Good Will Humping!  That's right, you read that right!  NOT Hunting!  So that gave me a laugh every time I came around it.  So someone was driving along, and just decided to throw this dvd out of their car window??!! 

Weekly Summary: Mon-off, Tues-5.64, Wed-bike, Thurs-6.61, Fri-tennis, Sat-6.64, Sun-12.6

Total Weekly Miles: 31.49

Sauony ProGrid 2 #3 Miles: 12.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
7.35

Ran 7.35 miles at BPA trail with Lisa and Anya.  Great to finally all get together again!  Some walking in the first 4 miles, but probably at least 6.8-7 of this was running.  Afterwards a little bit of tennis with Justin to get him ready for this weekend, but I didn't work too hard. :-)

I also FINALLY used the heart rate monitor for the very first time!  Yaaaay me for meeting one of my goals I set like 3 months ago!  

TT: 1:17:17   AP: 10:31  Avg BPM: 135   Max BPM: 165

Splits: 10:09, 10:52, 11:56, 12:20, 9:48, 9:25, 9:26

The BPM are interesting, they go: 125, 126, 127, 120, 144, 150, 156, 157.  I wonder what my resting heart rate is?  I want to find out more about this.  I also walked a quarter mile on the treadmill last night BAREFOOT!  :-)

Time for LOST!

Sauony ProGrid 2 #3 Miles: 7.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 141.00
Comments(1)
Total Distance
0.00

1 hour on the bike trainer, with squats/lunges/push-ups/plank at half way and the end, while watching The Biggest Loser.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 139.00
Add Comment
Total Distance
6.20

Slow slow SLOW today.  Busy the rest of the day so got up early and took Cooper around the neighborhood.  Cooper even did the 400 repeats today! :-)  Warm-up, then 5 400 repeats.  Felt slow and sluggish, my left shin feels a little tired, I think from trying to work on my form (not heel striking).

Rest Splits: 9:45, 9:58, 10:06, 9:35, 9:54, 9:58, 9:35, 9:49

400 Splits: 2:00 (7:49), 1:56 (7:50), 2:00 (8:04), 1:51 (7:31), 1:58 (7:55)

TT: 58:48   AP: 9:29     Avg BPM: 142     Max BPM: 172

I need to learn how to set a workout on the Garmin so the 400s are actual 400s and the times aren't all over the place!  I did wear the heart rate monitor again though!  So that's progress.

Sauony ProGrid 2 #3 Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 140.00
Comments(2)
Total Distance
0.00

35 minutes on the bike trainer, while reading Nightlight and watching 16 & Pregnant.  How can I do both you ask?  A really crappy book + a really crappy tv show = neither needs even half your attention!  Yay for the weekend.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 141.00
Comments(1)
Total Distance
4.20

HORRIBLE.  Today was horrible horrible horrible.  My shins, which have been kind of bothering me all week, really acted up today.  I walked probably a half mile of this, until I finally just gave up.  Guess that's what I get for messing with my form - all with the intent to not get hurt in the future, but I'm hurting now!  So that's just great.  Ugh.  Oh well.  We'll see how running with the girls goes tomorrow, then I'll take a couple days off and hopefully that will fix it.  At least its good I'm not signed up for the marathon, then I'd be scrambling!

TT: 44:28 or something slow like that!

Came home and walked 1.25 miles barefoot on the treadmill.  I also wore the heart rate monitor before running and I think my resting heart rate is around 65 bpm.  Though I had already been moving around the house and had a couple cups of coffee.

Sauony ProGrid 2 #3 Miles: 4.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 140.00
Comments(1)
Total Distance
30.35
Sauony ProGrid 2 #3 Miles: 30.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 140.20
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