| 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 | | 150.00 | 0.00 | 11.00 | 5.00 | 166.00 |
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| Yellow Mizuno Wave Rider 15s Miles: 66.00 | Black Mizuno Inspire 9s Miles: 81.00 | Brooks Pure Cadence 2 Miles: 13.00 |
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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 |
| Treadmill miles. Another progression to keep from getting bored... but I still can't tell what it in min/mile (treadmills are all in kms). I think I started at 9 or so, then worked my way down to 6:50 (HM pace) for the last half mile.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles at around 8:40 pace. Whoa, felt very hard. Nearing 80 degrees and I think I was quite dehydrated. Sweat a LOT and was feeling reeeeeally thirsty after my run, which is not normal. Gotta start remembering to hydrate the day before long runs... and probably the morning of, as well!
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy delightful miles at around 8:45 pace...right past the Sydney Opera House and the Harbour Bridge. Its funny pinching myself now, when a few months ago I was pinching myself running past the World Trade Center and the Statue of Liberty. Lucky girl I am :)
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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 | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| 4 x 800 at 6:27. Was going to go for 2 more, but was too tired. Felt much harder than last week. Was very very sick later that night (food poisoning or brief flu with mucho vomito)...So maybe that was it. But didnt feel sick on treadmill... so I dunno. Got the legs turning over though.
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| Only had a short time to run this morning, so my 3 x 2 miles plan went out the window.
Decided on 4 miles at tempo/HM pace roughly. My main aim was to start a tad slower than HM pace and speed up to faster than HM pace.
Very annoying - my brand new garmin had a "Lap error" on the first mile and didn't record it, so I dont know what that was. Probably around 7, based on my occasional glances down.
Splits: 7:00 (?), 7:05, 6:51, 6:37. Around 6:53 avg.
I think this more continuous tempo works better for me. Although I loooove tempo intervals, my body takes about 3-4 miles to truly warm up (which I usually don't have time for). So, doing a 1-2 mile warmup, then 3 x 2 miles or 2x 3 miles at HM, can be very disheartening after the first interval (which is typically my slowest). In a "progression" tempo like this, I can see the average pace go down over the course of all the miles, which is what I *hope* I can do in races.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles at 8:50 pace.
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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 |
| 8:45 seems to be my easy pace right now! Might have something to do wtih the warmth, also the additional workouts Ive been doing!
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| Black Mizuno Inspire 9s Miles: 14.00 |
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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 |
| Finally got back to a bit of strength (after a looong weekend of work).
Legs: 3 x
2 x 15 jump squats
15 x bulgarian split squats each side with dubbells 10kg
15 x single leg deadlifts with 9 kg
15 side lunges
15 single leg eccentric calf dips
20 pushups
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles at 8:45 pace.
Sydney harbor. The botanical gardens. The opera house. As much as it pains me to say this (as a Melbournite) I have never run in a more beautiful city.
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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 | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Attempted tempo/LT run, thwarted by my digestive system. Started off 7:03, 6:51... Third mile was 7:03 (which included a 10-second stop, wildly looking around for a bathroom.) I just couldnt go on any longer, and by the time I found one, I was totally out of the tempo jive, so ran some easy miles home. Womp womp.
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| Brooks Pure Cadence 2 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 |
| 45 mins elliptical. Nice long stretch.
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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 | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| I got this idea from Rachael's FRB!
20 x 1 minute hard, 1 minute easy.
Its a really challenging workout physically, but is mentally easy, because the intervals are so short. And it makes the time fly! Also, its just fun to get a bit of fast running in, without it feeling like a hard core speed workout.
Unfortunately I was thwarted by my digestive system twice, so I ran hard in the last interval for two minutes to make up for it :)
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| Black Mizuno Inspire 9s 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles over Anzac Bridge. 8:30 pace. Raining the whole way!
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy miles at 8:30 in the rain! Shoes were all sloshy when I got back and I was totally drenched. There is something that feels really fun (and a little hard core) about running in the rain... for the first few miles. After that it just feels really wet.
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| Black Mizuno Inspire 9s Miles: 14.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles around 8:35 pace (in the rain again!)
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy around 8:30 pace
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Leg strength - squat jumps, standing lunges, side lunges, dead lifts. 3 rounds. Around 15 reps each except for squat jumps (30 each round)
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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 | 4.00 | 0.00 | 7.00 |
| This is probably (definitely?) the longest LT tempo that I've pulled off. I love my tempo intervals (3x2, 2x3 or 6x1), but havent been able to get up earlier enough to do this. It was great to finally get in a solid tempo effort; indicating that I'm pretty near where I was fitness-wise before my injury.
2 miles easy, then: 6:54, 6:51, 7:02, 6:42 (about 6:52 avg), 1 mile easy. Accidentally went the wrong way in the third mile, so lost a few seconds orienting myself!
Felt really strong. It was coolish - 65, a little windy, but you dont run into it for too long around all the Sydney wharfs.
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7:55 avg pace. I felt like I had rockets in my pockets; strange after my tempo the day before!
I had mexican the night before, with tortilla chips. Im convinced tortilla chips have magic carb-y properties; I always feel amazing on my run the next morning after eating them!
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8:40 pace. Wasnt feeling it. Too hot. Maybe time for a cutback week? Probably good thing to do before I get any niggles and before I increase my mileage a little.
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| Black Mizuno Inspire 9s Miles: 12.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles over the hilliest bit of Anzac bridge; I like adding more hills when Im just doing easy runs. Step back week this week.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles round Darling Harbor toward Harbor Bridge and back
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins elliptical
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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 |
| Treadmill miles (kms!) 6 miles in about 50 mins... so about 8:20 pace or so. Felt good to move up the speed and incline after a bit. Mostly just 1.5% and about 8:30 pace.
Incomplete leg strength (ran out of time)
3 x 20 squats with 40kgs
2 x split lunges with 18kg
2 x 15 single leg deadlifts with 9kg
2 x side lunges
Better than nothing!
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 150.00 | 0.00 | 11.00 | 5.00 | 166.00 |
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| Yellow Mizuno Wave Rider 15s Miles: 66.00 | Black Mizuno Inspire 9s Miles: 81.00 | Brooks Pure Cadence 2 Miles: 13.00 |
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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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