Slow & Steady Wins the Race :-)

Week starting May 23, 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
15.11
Sauony ProGrid 2 #3 Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
3.00

3 easy recovery miles with Cooper this morning... in the rain AGAIN.  3 out of 4 runs in the rain this week - its like February, not almost June!  

TT: 31:09   AP: 10:23

Then went to my tennis match, they switched the 1 & 2 again which is annoying so I won quickly 6-2, 6-1 (about an hour).  I was first off the court again!  Its a miracle.  We actually won the whole match too!

Then came home and since the weather was still too iffy for golf, headed to Cedar River trail for a bike ride.  The first 9 miles felt great and speedy.  Then I turned around.  And it was HORRIBLE.  Apparently I had been riding the coattails of a lovely tailwind the first 9, and on the way back the headwind coupled with tired legs made me feel like I wasn't even moving.  I was just counting down the miles on the way back, wishing I was done!  It took me 10 more minutes to come back then it took to go out.

TD:  18.03   TT: 1:14:14   AP: 14.6    825 calories

Splits: 15.6, 17.7, 16.1, 16.0, 16.8, 16.9, 17.0, 16.6, 15.7  (first half)  13.9, 12.6, 13.5, 13.4, 12.4, 13.8, 13.5, 12.6, 12.3 (second slooowww half)

Weekly Summary: Mon-bike, Tues-5.3, Wed-off, Thurs-6, Fri-off, Sat-12.16, Sun-3/tennis/bike

Total Weekly Miles: 26.46

The very very last episode of LOST tonight.  I am exhausted and hope I can stay awake until 11:30pm!

Sauony ProGrid 2 #3 Miles: 3.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
0.00

Met Jordanne at Interurban after work for 11.61 miles on the bike.  We were talking the whole time and there are a lot of stoplights on that trail so pretty slow.  Still felt like a decent workout!

TT: 56:48  TD: 11.61  AP: 12.3   489 calories

Splits: 11.2, 14.6, 13.3, 13.2, 12.6, 10.2, 9.8, 13.5, 12.4, 13.6, 12.7

I should figure out how to set the Garmin to automatically stop when you're stopped at stoplights.  I know it can do that, but telling it to is a whole other story!  I've also decided I need bike shoes, the real kind that clip to the pedals.  That might be my birthday present!  :-)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
6.11

Got bailed on again this week!  So got up early and took Cooper around the neighborhood before class.  My knee has been hurting when bending and today it hurt for the first time when running.  Its like I get rid of one injury just to get another one!

TT: 1:00:27   AP:  9:54

splits: 10:27, 10:13, 9:53, 9:46, 9:46, 9:22

Trying to get this poster done so I can have fun this weekend and not worry about it!

Sauony ProGrid 2 #3 Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Total Distance
0.00

Late night at class again.  I can't wait until this quarter is over.

Day 5 of the push-up challenge:  10, 12, 9, 9, 13(max)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Total Distance
6.00

The only PT appt I could get this week was at 7am in seattle, ugh.  After some torture (only stick torture this week, no scraping!) I went for a run on Burke-Gilman trail.  Did 15 strides of about .1 in length each.  This was a great workout, I am so tired now! I should do this workout every week.  Now I am all sweaty and gross and have to go to class and work without a shower though.

TT: 55:06   AP: 9:11

Splits: 10:13, 9:47, 8:40, 8:13, 8:42, 9:29

Rachael is going to DOMINATE THE cDA half this weekend! She is running so fast! Goooooo Rachaem!

Sauony ProGrid 2 #3 Miles: 6.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Total Distance
15.11
Sauony ProGrid 2 #3 Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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