| 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 | | 84.00 | 1.00 | 2.00 | 0.00 | 87.00 |
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| Black Mizuno Inspire 9s Miles: 73.00 |
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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 |
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60mins elliptical, 15 mins stair master... meant to do some core stuff but was too lazy.... why is it easy for me to run/XT for nearly 1.5 hours but I cant find it within myself to do 5 mins of core work?
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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 8:20 pace. I had wanted to be running a bit more by now, but an old niggle has come back. Some sort of posterior shin splints - the inside of my lower right calf/soleus. I think its from a combination of building up mileage (which is weird, because I was running 55 mile weeks a little while ago, without this issue, but I got it before when I was building up mileage), tight calves and a possible form issue. I noticed in my NJ photos that when Im tired or not paying attention, my right foot kicks out diagonally, which I guess could feasibly put a lot more stress on the inside of my ankle, which is having to stretch and pronate further every time I strike my foot. Either way, Im rolling my calves, stretching, and occasionally doing eccentric calf dips etc. The pain goes away about two days after a run, and so I can run every second or third day. I could run more frequently as the pain is barely there while I run but I fear it turning into a stress fracture, as it is really close to the bone down there. If anyone is reading this and can think of anything else, I'd love to hear it.
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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 |
| 50 mins elliptical, short plank sesh |
| 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 |
| 50 mins elliptical. Short leg strength workout. |
| 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 |
| Easy miles on tready, plus 40mins elliptical.... trying to keep up that aerobic base while I cant run much |
| Black Mizuno Inspire 9s 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins elliptical + leg workout. Squats, lunges, deadlifts. The whole bit. |
| 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 |
| Shin splints nearly gone. Felt good. Ran about 8:30 pace, with last 0.5 mile at around 6:45. |
| 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 |
| 40 mins elliptical, upper body workout for vanity |
| 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 | 0.00 | 5.00 |
| Easy miles, around 8:30 pace |
| Black Mizuno Inspire 9s Miles: 5.00 |
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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, 20 mins stairmaster, 2 min plank |
| 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 | 1.00 | 0.00 | 0.00 | 10.00 |
| 10 miles: 8 miles easy, 1xmile at MP pace (7:15), 1x 800 at HM pace (around 6:55), 0.5 mile cool down. I was going to do the whole last mile at HM pace, but I ran out of path before I had to go up a big hill to go home.... and it was hot and I got lazy :) No need to do full workouts right now, its good to just get the legs turning over a bit.
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| Black Mizuno Inspire 9s 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 |
| 40 mins elliptical, 25 mins stairmaster Leg workout: 3 x
Squats (40lb) x 20 Forward Lunges (30lb) x 30 (15 each side) Single-leg dead lifts (20lb) x 30 (15 each side)
Side step ups (onto weight bench) x 30 (15 each side) Calf dips from step with 20lb x 10 each side
In case anyone is wondering, for my leg workouts I try mix it up so I dont get bored, but also so I keep it challenging. My basic formula is 13-20 reps x 3 of one each of the following:
1 squat (barbell front or back, jump squats, air squats, kettle bell swings, sumo squats, etc) 1 lunge (forward lunges, back lunges, side lunges, weighted/non-weighted etc) 1 lateral movement (side-step ups, side lunges, side leg raises, clam shells, heismans, sumo squat with lateral leg raise etc) Something targeting glutes/hamstrings (dead lifts, single-leg dead lifts, good mornings, hamstring curls, ski jumps) Something for my calves/achilles - (eccentric calf dips, single leg heel dips, power jumps, vertical jumps, single-leg balancing on bosu ball etc.)
And I try to make at least one of these movements, if not, as many as possible, single-leg versions (single leg squats, single leg jump squats, lunges, single-leg deadlifts etc.)
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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 |
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Easy miles at 8:20 avg pace. The last few runs are the first that have felt somewhat normal since the marathon. My niggles are going away. I do feel very heavy and breathless... not sure whether it is an actual decrease in fitness or the additional heat im running in now. Im going with the latter... I really only took off a week from running and have kept relatively regular dates with the cross-trainers.... Mid-July is beginning date for my fall marathon training. Im excited!
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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 | 2.00 | 0.00 | 7.00 |
| Headed out for an easy run after a long day... at around 10pm eastern (I flew to CA last night from NY).... As soon as I started running, I could feel my legs were up for a bit of effort in this run. I decided 2x1 miles at LT pace. Not a big workout, but good practice to remember how to feel uncomfortable :)
Run was 2 miles easy, 1 mile at 6:45 avg pace, 1 mile recovery, 1 mile at 6:48 pace, 2 miles easy. The pace was a tad faster than my goal HM pace right now (about 6:50). Not important, but it'll be interesting to see how it measures up against a full LT workout when I get started marathon training again...
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mins elliptical easy |
| 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 |
| 50 mins elliptical. Leg workout: 3x Weighted lunges x 15 each side (20 lbs) Side lunges x 15 each side Single Leg Deadlifts x 15 each side (15 lbs) Calf dips x 10 each side (10lbs) Plus 1st round, 15 x goblet squat (15lbs) 2nd round 15 x deadlift to overhead press with 20lbs |
| 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, 8:12 avg pace. Felt a bit huffy and puffy. Im ready to go back to the mostly very easy, sometimes very hard miles soon. All easy miles is a bit boring! |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles on the treadmill, around 8:45 pace avg, 2% incline. Heart rate got up pretty high still! Just trying to keep up my aerobic base til work chills the heck out. |
| 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 |
| 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, with 6x1 min fartleks at about 5:55-6:10avg pace. 8:00avg pace overall. I know they're only short intervals, but I was surprised to see the speed on my garmin. I remember doing exactly the same run about 1 year ago, and the fastest time I saw was about 6:45. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 65 mins easy elliptical Leg workout: 3x Jump squats x 15 Push ups x 20 Single-leg deadlifts x 15 each side Side lunges x 15 each side 20 x mountain climbers |
| 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 around 8:15 pace. Quite warm down on the embarcadero in San Diego. Getting some nice sunshine before heading back to the serious summer going on in NYC |
| Black Mizuno Inspire 9s 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| All easy in 80+ degree heat. High humidity. 8:40avg pace. Stopped and drank water a few times. Its kind of nice to just trot along with no times to hit or anything... |
| Black Mizuno Inspire 9s 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 | | 84.00 | 1.00 | 2.00 | 0.00 | 87.00 |
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| Black Mizuno Inspire 9s Miles: 73.00 |
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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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