Slow & Steady Wins the Race :-)

Week starting Jul 18, 2010

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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
15.25
Sauony ProGrid 2 #3 Miles: 10.35Brooks Ravenna Orange Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
6.00

Killed two birds with one stone and ran to Albertsons to return the redbox movie.  I probably looked funny running holding a movie!  Felt pretty good today.  Recovery week, after two weeks at around 33 miles I'll aim for 25 or so this week (6, 5, 4, 10?).  Added in one tempo mile (7:56) though I ran at a moderately hard effort for 2 miles (the 8:20 one too).  Ran about one quarter of the way up the huge hill, but I suck and walked the rest of the way home.  Someday?  I also need to practice pounding down that hill a few times to get ready for H2C.

TT: 53:02    AP: 8:49

Splits: 9:18, 8:59, 9:05, 8:20, 7:56, 9:13

Sauony ProGrid 2 #3 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
3.75

Nice and slow down at the dog park.  Something like 9:23 average.  Felt sluggish.  

Sauony ProGrid 2 #3 Miles: 3.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Total Distance
5.50

Blahhhhhh.  Sluggish and blah.  Something feels weird in my left ankle, its probably (hopefully?) nothing, its on the inside this time.  Just so slow and blah.  Down to the dog park, two loops, and back. 

Brooks Ravenna Orange Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Total Distance
0.00

20.11 miles of biking at Cedar River trail before Justin's PARADE!  That's right, his parade.  I should post pictures and a video but I won't.  What is ridiculous though is he had to be there at 8am to learn this choreographed movement, which if you saw the video you would realize how funny that was, because it was literally NOTHING.  I couldn't believe it was such a big deal!  But my gain because I had time to get this bike ride in before meeting Jordanne to watch the parade.  Just an absolutely gorgeous morning, perfect temperature, perfect weather, smelled like summer, ride along a river, not a better way to start the morning.  This is the direction to go too (not like the last time I rode here), this way you do the hard part on the way out and have smooth sailing on the way back.  Averaged about 14 mph on the way out and about 16 on the way back!  First mile and last mile was navigating very heavy pedestrian traffic.

 TT: 1:25:53   AP: 14.0 mph  

Splits: 8.7, 13.9, 13.7, 14.2, 14.1, 14.1, 13.4, 14.7, 14.4, 13.5, 16.5 (look at that jump!), 14.5, 15.8, 17.2, 16.2, 16.4, 15.8, 15.2, 16.1, 10.9

Such a great day!  Broke out the slip n slide, croquet (I dominated!), and bbq in the backyard. :-)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Total Distance
15.25
Sauony ProGrid 2 #3 Miles: 10.35Brooks Ravenna Orange Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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