| Location: Sydney,Australia Member Since: Oct 24, 2012 Gender: Female Goal Type: Other Running Accomplishments: PRs
10K: 42:07 (NYC Runs Roosevelt Island Hot Chocolate, December 2012)
Half Marathon: 1:30:23 (Philadelphia RnR Half Marathon, Sept 2013)
Marathon: 3:17:13 (New Jersey Marathon, May 5, 2013)
Short-Term Running Goals: 1:30 half marathon, Summer 2013
sub-3:30 marathon (my first) Spring 2013
sub 3:15 marathon, Fall 2013
Long-Term Running Goals: Run long. Get fast. Stay injury free. Personal: Running blog: www.twolittlerunners.blogspot.com
Travel/Life/Food blog: www.big-spoon-little-spoon.blogspot.com Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 143.00 | 2.00 | 3.00 | 0.00 | 148.00 |
|
| Mizuno Inspire 9s Miles: 48.00 | Mizuno Inspire 8s Miles: 86.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill, 1%, 7:45 avg pace. Its so weird. This was a completely aerobic run for me. Yet just ONE year ago, this was my threshold pace; I remember struggling to hold a 7:45 pace for 15 minutes at a time!
|
| Mizuno Inspire 9s Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy miles at 8:00min/mile pace. Felt a little pull in my butt in later miles but it didnt last. Also soreness above my ankle in the interior calf muscle.
|
| Mizuno Inspire 8s Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| XT elliptical, 50 mins + leg strength |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 1.00 | 0.00 | 10.00 |
| Im trying to do all my runs easy at the moment, to give both my body and mind a break from speed work (and to make sure these niggles heal up!) But today, I couldnt help myself. What began as an easy run, turned into a beautiful (mostly) progression. Splits: 8:48, 8:17, 8:10, 8:15, 8:04, 7:50, 7:36, 7:28, 7:10, 6:41. I started off at recovery pace, did a few easy miles, down to (roughly) marathon pace (approx 7:10-7:30) and then finished with my 10k to half pace. What felt great about this run (apart from the fact that 7:30s felt like a piece of cake!) was that I picked my paces at each mile and stuck with them. I traditionally have a hard time keeping on a certain pace, and tend to surge/fall back/surge again a lot. Today felt very smooth. Ok, but seriously, NOW only easy runs for a few more weeks at least.
|
| Mizuno Inspire 9s Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| XT - 60 mins elliptical + a little leg strength |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 lovely miles for my 30th birthday. Easy at 7:50 avg pace. |
| Mizuno Inspire 9s Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy at 7:45 avg pace (one mile at 7:11, accidentally!) |
| Mizuno Inspire 8s Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins elliptical -20 mins easy, 20 mins w 2 min hard/1 min easy, 20 mins easy + core strength |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Easy at 7:49 avg pace through central park
|
| Mizuno Inspire 8s Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 6 miles at 8:00 min.mile and 2 miles progression at the end (roughly current half mara pace- 6:58, 6:55. Probably should not have done this run. Butt is back. Rest tomorrow.
|
| Mizuno Inspire 8s Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles. Butt/ham feeling better. Just a pull, no pain. Will keep running easy. Also had gotten a little slack on stretching rolling routine, so must get back to that. Feels good to be building base mileage though!
|
| Mizuno Inspire 9s Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy at around 8:00 pace. Last mile more like around 7:30 because I tried to jog past a dude running about 15-30 seconds slower than me... that couldnt stand to be passed by a girl. So he sped up to about 7:30. I let him go the first time, but he couldnt hold it and slowed down again. This time I passed him. He tried to race again, running around 7:00min/mile. Im like, really? Dude, you are not less of a man because I happen to be running faster than you today. For all I know, you did a 20 mile tempo run yesterday, and you are doing some easy recovery miles. Everyone has their own pace for their own reasons on any particular day. Just get over it. Anyway, this time I sped up and held it to pass him. I hate being sucked into that crap, but it felt a little bit good when he dropped off ;)
|
| Mizuno Inspire 8s Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| XT 40 mins elliptical plus light hip/misc. workout (clam shells, lateral leg raises, eccentric calf dips and push-ups) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2% incline, easy miles at 8:30-8min miles |
| Mizuno Inspire 9s Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Easy miles, around 8:10 average pace. Windy for the first four, then easy for the last four. Wanted to go longer but I had to work.Tried to finish the last mile fast (HM-10K pace) but my hip flexor felt weird and weak, and my hamstring started twinging so I backed off and went home. Kind of a "meh" run.
Have worked about 23 days in a row now. At least I can get in some good mileage. I peaked at 45 last cycle, so Im aiming for 50-55 this cycle because.... Ive decided Im going to run my first marathon this year! May 5 New Jersey. Looking forward to it.
|
| Mizuno Inspire 8s Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy miles at 7:50 avg pace, with 7 x 1min fartleks thrown in (around 5K pace, I imagine). Was going to run this one in the gym because Im a sissy for any temps below 30 degrees (if its below freezing, I get scared of slipping on ice. And getting cold. Im Australian and spent the last three years in SoCal - dont judge.) Buuuut, got outside and it was around 30 degrees, and felt warmer. So I ran outside. SO much better. Legs felt heavy and my easy pace felt a bit harder today (outside of the fartleks, avg pace would have been around 8:15). I only ate a salad and a dish of scallops last night; virtually no carbs. Hadnt really thought about it before, but every time I have Mexican, and chow down on a bunch of fried delicious tortilla chips, I have a great run the next day. Must attempt to incorporate more carbs (and more healthy ones) in the evening meals. If anyone is reading this, do you do your easy morning runs unfueled (ie not eating anything beforehand)? If not, how early do you get up to eat something before running? I have taken to doing all easy morning runs unfueled, and hard workouts in the evening, because I just cant seem to eat early enough for it to make a difference in my morning runs. P.S. Just realized I think Ive graduated from 4 runs to 5 runs a week! Yay for patience :)
|
| Mizuno Inspire 8s Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy treadmill miles. at around 8:00 pace at 2% incline. |
| Mizuno Inspire 9s Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| XT - elliptical 40 mins + leg strength: 3x 20 x Air squats with lateral leg raise; 15 x lunge with front leg raise (each side) 15 x side step up on box (each side) 15 x hamstring curls with exercise ball 15 x eccentric calf dips (each side)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Treadmill. 2%. Brutal, but only because I hate treadmill running. Had a bit of leg lock going on, but no pain in butt... maybe dehydration related? It was over 70 degrees in there and no fan.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill 2% again. This time did progression from 8:30-7:30 then last mile at 7:08 (Marathon goal pace). The 7:08 felt tiring a little in the legs (possibly the incline) but felt aerobic (heart-rate was steady at around 160).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Central park in the SNOW. Am total hard core runner. 8:05 avg pace, easy run lots of hills. Practicing for a half mary there in late Feb.
|
| Mizuno Inspire 8s Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Possibly one of the most efficient workouts Ive ever done. Working today (this is one month straight of working every day and night) so I had to be quick about it. 40 mins elliptical - 10 aerobic, 20 mins intervals (2min hard, 1 min easy), 10 aerobic Strength: 2 x 20 x pushups 20 x squat jumps 20 x squat with lateral leg raise, 20 x standing lunges with front leg lift (on each side) 20 x ski jumps in plank position Finished with 50 tricep dips (for vanity) and 2x15 eccentric calf dips (for being a responsible runner).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8:00 avg pace exactly. Run around Central Park. |
| Mizuno Inspire 8s Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 horrible, horrible miles. GI issues like I have never had before. Note to self: rethink the one metric shit ton of Korean hot pepper paste you eat with your stirfry the night before running.
|
| Mizuno Inspire 8s Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 grinding minutes on elliptical. Leg strength: 2x 20 x squats with lateral leg raise 15 x lunges (each side) 15 x step up on box (each side) 15 x hamstring curls on swiss ball 15 x leg raises 15 x eccentric calf dips (each side)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 143.00 | 2.00 | 3.00 | 0.00 | 148.00 |
|
| Mizuno Inspire 9s Miles: 48.00 | Mizuno Inspire 8s Miles: 86.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|