| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool run: 5 min warmup, 20 x 1 min hard, 1 min easy, plus 30 second sprints, 5 min warmdown
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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 |
| am: 40 mins easy elliptical
pm: 40 mins pool run (5 mins warmup, 5 x 1 min hard/easy, 10 mins easy, 5 x 1 min hard/easy)
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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 |
| NRLFW: work out A. Squat PR - 110 lbs.
Sports podiatrist diagnosed me with tenosynavitus (inflammation of sheath around tendon in my foot). Its feeling great now. But he watched me on the treadmill and concluded that my medial glut is probably underperforming, like many runners. Glut max is strong, but the glut med controls thigh rotation, which ultimately controls where my foot lands.
Anyway, so I added some glut med exercises: clam shells, lateral leg raises and single leg half-squats, making sure that I dont drop the opposing hip. Man, really felt what my Glut med was the next day!
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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 |
| Pool run: 10 mins warm up, 4 x 1 min hard, 1 min easy, then 8 x 2 mins hard, 1 min easy, 5mins cool down.
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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 exercise bike. My least favorite cardio, until I started going bonkers with the pool running. Better than nothing apparently, and sports ped guy said he preferred this to elliptical for my foot.
Foot discomfort went up after he massaged it last friday. Down to <1 in perceivable discomfort (virtually nothing). Im trying to hold off for a few more days. They wont make a difference fitness wise (much, anyway) but will make a difference in whether I can come back safely or not.
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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 stationary bike
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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 stationary bike
NRLFW: workout b: deadlifts, single leg squats, lat pull downs, shoulder press, step ups, swiss ball crunches
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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 |
| 70mins stationary bike
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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 |
| 70 min pool run.
Proud of myself for even getting IN the pool because I nearly couldnt be bothered. The tough thing about cross training - and pool running in particular - is that you can do it as much as you like without risk of injury. Which means that its hard not to feel guilty if you skip it; as opposed to running, where we all probably err on the side of not taking enough rest days.
Anyway, I got down to the pool and sat on the edge, staring at the jogging belt for about 10 minutes. It stared back. We just sat and stared; neither of us mentioning or acknowledging the pool running-shaped elephant in the room.
Finally I said to the belt (telepathically, because I dont talk out loud to a pool running belt... Im not THAT crazy) that fitness is not about 1 major decision we make every so often. It comes from a series of smaller decisions, usually made on a daily basis. We agreed that skipping one pool run would not make me lose much fitness. Nor would 1 single workout make me a better runner. Its the cumulative workouts (or cumulative avoidance) that will have those effects. And i have been in plenty of situations where I have been too tired or sick or too far away from a gym or pool to do a workout. So I know by experience that there will be times when I cannot do what I have available to me to do today. So, I reasoned to jogging belt, I can skip it; thats fine. But why not choose to do it today - even a shortened version - while I can, and have a rest day in my back pocket for when I really need it?
Jogging belt agreed with my logic.
5 mins warmup then 3x (5x 1hard/1easy, 5 mins easy) then 10 x 30sec sprints/30secs rest, then 10mins easy.
Some laps of butterfly that felt easier than I thought it would; apparently i have kept a fair bit of upper body strength.
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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 bike
random strength stuff - squats, lunges, single leg deadlifts
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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 |
| Pool run: 5 mins warmup, 10x 2 min hard , 1 min easy, then 10x 30sec sprints, 5 mins cool down
50mins total
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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 bike
stretch/yoga
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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 |
| 65 mins pool run - 3 x (5x 2 min hard 1 easy) with 5 mins easy btn each set
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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 |
| 60 mins bike
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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 |
| 50mins bike
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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 |
| After a rest day yesterday (caused by 13 hour work day) this carbed-up pool run felt amazing!
60mins: 5 mins warmup, 2 x (10x1min hard, 1 min rest) with 5 mins easy in between, 10mins easy cool down
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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 |
| Pool run! 60 mins
5 mins warmup, then 8 x (2min hard, 1 min hard with 1 min rest in between), then 3 mins easy, 8 x 30 second sprints, then 4 mins cool down
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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 bike at 150-160 HR.
usually i find it hard to get the ole heart rate up but today i pumped some serious eminem. It works a lot better than podcasts, let me tell you!
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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 |
| 70 mins cycling. I was not going to go this long but it felt really good! Didnt ever think i would say that about the bike!
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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 |
| 60 mins pool run - 5 mins warmup, 10x1min hard, 1 min rest, 10 mins easy, then another 10x1min hard, 1 min rest, 5 mins cooldown.
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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 |
| 60 mins pool run.
5 mins warmup, then 2 x 10 x 1 mins hard, 1 min rest, with 5 mins easy in between; 5 mins cool down
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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 |
| 60 mins pool run!
5 mins warmup, 15 x2 min hard, 1 min easy, 5 x 30 second sprints, 5 mins warmdown
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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 |
| 30 mins bike
Squats - 15, 12, 10
Deadlifts - 15
Forward lunges (15 each leg)
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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 |
| 60 mins bike, 10 mins elliptical
2 x 15 cable rows (27kg), 15 swiss ball crunches
2 x 15 lat pull downs (27kg), 15 swiss ball pikes/jack knife thingys
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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 |
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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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