| 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 | | 219.50 | 0.00 | 6.50 | 0.00 | 226.00 |
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| Blue Mizuno Inspires 2 Miles: 70.50 | Red Mizuno Wave Rider Miles: 20.50 | Red Mizuno Wave Riders 2 Miles: 91.00 | Blue Mizuno Inspires Miles: 41.00 | Brooks Pure Cadence 2 Miles: 3.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy miles, around 9ish, through the Domain, Botanicals, Opera House, Circular Quay.
So. It was forecast to rain. And it was spitting for the first 4miles or so.
Then it started really raining, so much so that I felt like I could no longer get any more wet. But you know, still doable.
Then it started really raining. And nope, there was still more of me - and most especially my shoes - that could get more wet.
It was kind of fun though - even though rain is basically the easiest of the elements to run through (if you had to choose) - you look kinda hard core running through it like that.
Alternatively you just look like an idiotic drowned rat.
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| Blue Mizuno Inspires 2 Miles: 9.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles, 8:37 pace around Centenary Park
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| Red Mizuno Wave Rider 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ugh raining again. This run was hard.... just a bit tired (though partly bc i had an amazing 8 year wedding anniversary celebration with my hubs the night before!)
Probably about 9ish pace; garmin crapped out in the middle. Around iron cove, anzac bridge etc.
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| Red Mizuno Wave Riders 2 Miles: 14.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles at around 8:50 pace. Around Darling Harbour and over the Harbour bridge. Beautiful morning!
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| Red Mizuno Wave Rider Miles: 8.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy miles, around 8:30 pace around Pyrmont, the Cove and Anzac Bridge
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| Blue Mizuno Inspires 2 Miles: 9.00 |
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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 | | 5.00 | 0.00 | 2.50 | 0.00 | 7.50 |
| Tempo: 2 x 1.5 miles at HM pace, with 0.5 mile jog recovery in between.
Paces were 6:51 and 6:55.
This felt a lot more comfortable than last week's single miles; a lot closer to what threshold pace feels like (or from what I recall from a year ago!) It didnt feel quite as nuclear as
I think next week I will move up to 2x2 miles, then the week after move up to doing 6 total miles at HM pace; maybe some different intervals (e.g. mile repeats etc).
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| Red Mizuno Wave Riders 2 Miles: 7.50 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy miles. Not sure what pace; probably around 8:45.
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| Blue Mizuno Inspires Miles: 6.50 |
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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 |
| Ran in afternoon from work - 8:00 pace, around domain, circular quay etc. Legs fresh.
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| Blue Mizuno Inspires 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 |
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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 |
| Easy miles at 8:35 pace. Missed the long run on Sunday due to work, so trying to add a couple of miles here and there to make up the mileage.
Ran around the finger wharfs then over Harbour Bridge and around Lunar Park. Beautiful morning - but windy!
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| Blue Mizuno Inspires 2 Miles: 10.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy miles around Blackwater cove, Anzac bridge etc.
Around 8:30 pace. Garmin crapped out halfway through.
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| Red Mizuno Wave Riders 2 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 | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| 2 x 2 miles at HM pace with 0.5 miles jog recovery.
Paces were: 6:48, 6:51, 6:50, 6:51.
Felt really good - comfortably hard, perhaps until the last 0.2, which was uphill/into the wind, and started to feel like I was losing steam (I repeated the course of the first two miles backwards, so hills/wind evened out). Was going to do 1 more mile at 10K-HM pace, but ran out of time (I felt like I could have, though).
When I started this cycle, I honestly though sub130 was a pipe dream, but Im actually starting to think its doable. I have a lot more work to do (and definitely need to be able to run more than 4 miles at HM pace), but this was encouraging.
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| Red Mizuno Wave Riders 2 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy miles around Barangaroo at around 8:30 pace
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| Red Mizuno Wave Rider Miles: 5.50 |
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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 |
| Wowza definitely highest mileage in a long time! But feeling relatively good. Nothing sore.
7 miles at around 9:00 pace on treadmill.
Upper body/core: 3 super sets
15 lat pull downs
15 hanging leg raises
15 swiss ball crunches
15 bent over rows each side at 10kg
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| Blue Mizuno Inspires 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Easy miles at 8:22 pace. Over Anzac Bridge and around Iron Cove. Felt fantastic - longest run in almost 1.5 years!
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| Red Mizuno Wave Riders 2 Miles: 15.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8:35 easy pace; around Blackwattle Bay
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| Blue Mizuno Inspires 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 |
| Easy miles around Domain and Opera house; around 8:40 pace
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| Red Mizuno Wave Riders 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Around 8:30 pace.
Was going to do a tempo/10 miles this morning, but calves were very tight, and something felt weird in my right quad. Decided to do an easy warm up, then some stretching and rolling; all feeling a lot better.
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| Red Mizuno Wave Riders 2 Miles: 4.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nixed the tempo this week. First, it was raining so hard - it was hard enough to run! Second, increasing mileage just a tad - to 50mpw. Third, my calves have been super tight and wanted to give them a rest not stress them too much with fast running. Finally, just couldnt bring myself to do it hehe.
Good run - though soaked and chilled to the bone (and still trying to warm up) from about mile 2.
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| Red Mizuno Wave Riders 2 Miles: 10.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles around 8:30 pace.
And thats 50 for the week! Whaaattuuuuuuup. Literally didnt think I would ever get back to this mileage again, injury/pain free.
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| Blue Mizuno Inspires 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Long run! Longest of cycle (and longest its gunna get!!) 8:16 pace, over Anzac bridge and around Iron Cove.
GAHHHHHH tired now.
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| Red Mizuno Wave Riders 2 Miles: 16.00 |
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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 |
| 8:35 pace round the domain and Opera house
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| Blue Mizuno Inspires 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 |
| | Add Comment |
| | 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 8:30 pace I think. Legs draaaaaging, I think cos I havent been getting that much sleep :(
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| Blue Mizuno Inspires 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| First full tempo. Woosh! Havent been getting much sleep lately, so was going to give myself out if it felt too hard.
3 x 2 miles at HM pace. Not an insignificant workout.
Paces were: 7:00, 6:50, 6:51, for an average pace of 6:53 min/mile. Almost entirely on target.
I thought to myself (during the first interval) that I would quit if I was >7:00, but keep going if sub-7. So 7:00... default to keep going.
Second two intervals felt quite hard towards the end. Higher than "comfortably hard"! But Im assuming the point of the workout is to finish; and thats an indicator fitness overall (rather than my subjective effort level?). Anyway, a 6:53 is almost on target. With five weeks to go, working 13-14 hour days and 6 ish hours sleep per night, that feels pretty good :)
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| Blue Mizuno Inspires 2 Miles: 10.50 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy shake out... heavy legs! Aorund 9:05 pace.
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| Brooks Pure Cadence 2 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 8:20
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| Blue Mizuno Inspires Miles: 7.50 |
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Easy miles around 8:17 pace. Ran over Anzac Bridge and did the other side of Iron Cove run. Felt a bit deathly due to lady cramps, but legs reasonably good.
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| Blue Mizuno Inspires 2 Miles: 16.00 |
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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 | | 219.50 | 0.00 | 6.50 | 0.00 | 226.00 |
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| Blue Mizuno Inspires 2 Miles: 70.50 | Red Mizuno Wave Rider Miles: 20.50 | Red Mizuno Wave Riders 2 Miles: 91.00 | Blue Mizuno Inspires Miles: 41.00 | Brooks Pure Cadence 2 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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