| 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: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 128.00 | 0.00 | 10.00 | 4.00 | 142.00 |
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| Black Mizuno Inspire 9s Miles: 44.00 | Brooks Pure Cadence 2 Miles: 22.00 | Yellow Mizuno Wave Rider 15s Miles: 76.00 |
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| 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 |
| Easy miles around 8:10 pace
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| Black Mizuno Inspire 9s Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles around 8:00 pace.
Going to try my first hand at a 5k tomorrow - test my fitness (and pain threshold haha)!
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| Black Mizuno Inspire 9s Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Albert Park Run (3.107 Miles) 20:34:00, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| My first 5K and first hard run since my injury; approximately 3 months ago. Did this to get a bit of a fitness test.... aaaand to break a mental barrier I had about the pain of running 5Ks. Not sure if I broke that today :)
Splits were a little nasty: 6:22, 6:37, 6:51 with 6:18 for the 0.1. Avg pace was 6:37 min/mile. Yowch. To put this in perspective, I ran almost the exact same pace for the final 5K of my last half marathon. Got hit with a serious headwind in the second half of the race, which really threw me.
While I don't think this was a great fitness test (maybe its my ego, but I feel like I can do a bit better than this!), its a good starting point. I'd like to get a bit stronger on the VO2 max side of the equation, and given that 5Ks have a shorter recovery time, I wouldn't mind continuing them as my speedwork, as I begin training for some Autumn races.
The race itself was small but really lovely! Free timed entry, really well set up and efficiently run. You register once and then just rock up to any of their races (they have 5Ks every Saturday in Albert Park, Melbourne) with your printed-out bar code. Ran it with my dear childhood friend Rory, with whom I'll be running in Melbourne Marathon 2014!
ETA: I was uber paranoid about my hip this morning; especially after a nightmare in which I dreamed I shattered it while running! Was able to cool down properly, with no pain, and its feeling 99% now. The muscles in there are a wee tight from the run, but no more than anything I've had in my recovery so far. Pretty good outcome on the injury front.
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| Brooks Pure Cadence 2 Miles: 6.00 |
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| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles around 8:20 pace I think
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| Yellow Mizuno Wave Rider 15s Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins easy elliptical plus core/upper body. Swiss ball pikes, pushups, lat pull-downs, bent over rows and lying leg raises with dumbbell chest press. And 2x 1.5 mon side planks for my obliques - ouch!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy miles with Racer! On a beautiful trail near his house. About. 8:25 pace which felt like a brisk clip, given we were gasbagging the ENTIRE way. Yay for childhood friends who turn out to be really cool interesting adults!
Also, longest run since injury. Amazing how 11 miles feels loooong after a few months off! Hip felt good though.
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| Yellow Mizuno Wave Rider 15s Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins easy elliptical before heading to the beach!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy cliff/beach trail miles around 9:00 pace (included quite a few photo stops!) Will pop these on the running blog. It was stunning! I love my country!
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| Yellow Mizuno Wave Rider 15s Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 mins elliptical
20 mins stairmaster
Leg strength x 3: squats (20), standing lunges (15 each), single leg deadlifts (15 each), side step ups (15 each) calf dips (10 each)
Worked my way up to squating 100lbs for 5 reps parallel/below parallel - felt pretty good!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy miles at 8:45 pace (though felt more like 7:45!) Just tried to keep it easy feeling.... maybe its the heat/humidity?
Anyway, ran around Iron Cove in Balmain, Sydney... just gorgeous. Pics next time.
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| Black Mizuno Inspire 9s Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles around 8:45 pace (felt tough, though I think its the heat - about 80 degrees with 60-70% humidity). Plus 8 x 10 second hill sprints, which felt lovely and fast (even if they werent!)
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| Yellow Mizuno Wave Rider 15s Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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
Some rando strength routine, involving some squat jumps, romanian split squats (first time - these are hard!), renegade rows, pushups, single leg squats and side lunges
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles around 8:45 pace
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| Yellow Mizuno Wave Rider 15s Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 3.00 | 0.00 | 8.50 |
| This was sort of an impromptu workout. I had in mind doing 2 x 2 miles at HM pace at some point... just waiting to feel good and for a morning where I went out early enough for it to be cool. I was not really serious about doing it, as I hadn't eaten anything beforehand (which I can do for easy runs, but nothing hard!)
Ended up doing
2 miles easy, 1 x 2 miles (6:42, 6:47) then 1 mile easy, 1 mile at 6:54, 2.5 miles easy
Really wanted to go that fourth mile at HM pace, but I wasn't feeling it, and I have no inclination to push my body more than it wants to go right now. It was getting hot, I was tired and unfueled, so I decided to try a proper LT workout next week. I was, however, pleased with how "easy" my first set felt.
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| Black Mizuno Inspire 9s Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Yellow Mizuno Wave Rider 15s Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Long run, 8:36 avg pace.
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| Yellow Mizuno Wave Rider 15s Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Was going to be a rest day, but too hyped up about getting one of our rental applications accepted in Sydney (yes, the market is that competitive just to rent.... its probably as bad as NYC!)
50 mins easy elliptical
Leg Strength, 3 rounds:
2 x 15 squat jumps (with about 30 seconds rest between)
15 x bulgarian split squats each side (10kg / ~ 20lbs) - [only second time doing these, and I love them!]
15 x single leg dead lifts each side (8kg dumbbell)
20 x side lunges each side (unweighted)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles at 8:17 avg pace. Was wondering what was up with all my easy runs being around 8:45 (and even that feeling hard)... I guess an extra 10-15 degrees makes a big difference!
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| Yellow Mizuno Wave Rider 15s Miles: 7.00 |
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| 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 | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| First "real" workout since injury.
2 x 2 miles at HM pace. 2 miles easy, 1 x 2 miles (7:01, 6:51) 1 mile easy, then 1 x 2 miles (6:56, 6:49).
I wanted to go a third round, as I was feeling good, but that would've made the workout longer than my long run this week, which seemed a little risky. I hope to attempt a "full" LT workout next week, that will replicate prior ones I have done. Hopefully they'll give me a target to aim for for a Feb 17 half marathon.
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| Brooks Pure Cadence 2 Miles: 8.00 |
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| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Planned on a speed workout.... 4 x 800m at 5k pace on the treadmill (havent figured out a good place to do speedwork here yet outside). Until the treadmill broke 5 times just during warmup. Workout cancelled. Sooooo frustrating.
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| Brooks Pure Cadence 2 Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 8 easy miles around Sydney Harbour. Will post pictures to blog soon. Ah-mazing.
Did some fartleks in place of the workout I had planned. 7 x 1 min hard. No idea what pace, as my garmin broke (GEEEEEEEZ).... but just tried to go all out.
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| Yellow Mizuno Wave Rider 15s Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Easy miles around Sydney Harbour (Australian spelling!) at around 8:50 avg pace. Felt grand!
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| Black Mizuno Inspire 9s Miles: 13.00 |
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| 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 |
| 50 mins easy elliptical
Strength. Three rounds of:
Jumpsquats x 30
Romanian split squats x 15 each side (with 10kg)
Single leg dead lifts x 15 each side (with 9kg)
Side lunges x 20 each side (unweighted)
Pushups x 20
Bent over rows x 20 with 9kg
Side bends with 9kg x 20
Bike crunches x 20
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles at around 8:05 pace. One of these splits was 6:40.... not sure how that happened! Possible garmin error... but the times added up!
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| Black Mizuno Inspire 9s Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| SPEED! On treadmill.
I was a little bit scared about trying speed with my body... I just know that its really hard on my legs. I thought a 6 x 800 at ~ 5k pace would be a safe but still challenging option.
I was amazed at how "easy" (ie not killing myself these were). First 5 at 6:27 pace, and the final rep at 6:20 (which felt considerably harder than the 6:27!)
400 jog recoveries.
Oh and yes, I've had a few questions about whether treadys here are in kms. They are! Its hella annoying to figure out paces (I have a running list of my usual paces on my iPhone) but its a dream to run metric intervals, like 800s or 400s!
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| Brooks Pure Cadence 2 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles, with some kind of progression in the last 4-5 miles; just picked up the pace with each mile. Because I still dont have a garmin, my runkeeper on my phone was tracking pace.... and it listed my splits as 7:05, 8:39, 8:17, 7:10, 9:04.... hmmm. I think there is some kind of delay going on with it.
Anyway... a georrrrrrrrgeous day out on the Sydney harbour.
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| Yellow Mizuno Wave Rider 15s Miles: 8.00 |
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| 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 | | 128.00 | 0.00 | 10.00 | 4.00 | 142.00 |
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| Black Mizuno Inspire 9s Miles: 44.00 | Brooks Pure Cadence 2 Miles: 22.00 | Yellow Mizuno Wave Rider 15s Miles: 76.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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