| 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 | | 139.00 | 0.00 | 12.00 | 0.00 | 151.00 |
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| Blue Mizuno Inspires Miles: 24.00 | Blue Mizuno Inspires 2 Miles: 37.50 | Red Mizuno Wave Riders 2 Miles: 30.50 | Red Mizuno Wave Rider Miles: 35.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles, around 8:40 pace. Felt like death. Quad a bit sore.
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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 |
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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 miles over Anzac bridge again. Around 8:20 pace. Very cold, but felt much more energised! Quad still sore; feels muscular, maybe from hip tightness? If still feeling tomorrow might take a break...
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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 |
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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 |
| Felt like i pulled a quad muscle so took 2 days off running.
30 mins elliptical w 10x 1 min hard, 1 min easy.
How the heck did i used to stay on that thing for hours?!
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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 with my gorgeous husband - we ran around 9min/miles. It was so fun - he is hilarious and so great to run with. He has been suffering from a foot injury for years from his time in the USMC, so it had been years since we'd run together!
Quad feeling much better. Hip very tight but did lots of TFL and ITB stretches afterwards. Felt great!
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| Blue Mizuno Inspires 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy miles in Alice Springs - up and down the Todd river. About 8:30 pace.
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| Blue Mizuno Inspires 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am 6 miles easy in Alice Springs
pm 8 miles easy in Sydney
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| Blue Mizuno Inspires Miles: 8.00 | Blue Mizuno Inspires 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy treadmill miles, cos Im sick of running in the rain. Probably around 9 ish pace average.
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| 2 x 3 miles at HM pace with 1 mile jog recovery.
avg 6:55 and 6:54.
first mile of each interval was like 7ish - just couldnt seem to get moving. Altogether not too bad but not really sub130 shape. We'll see i guess! Hard workout!
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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 w my gorgeous man :)
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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 in mountains of bleu
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| Red Mizuno Wave Riders 2 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am easy miles in Blue mountains with Phil
pm easy miles around Pyrmont (which is scary when dark!)
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| Red Mizuno Wave Rider Miles: 6.00 | Red Mizuno Wave Riders 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles around Domain/Opera House
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| Red Mizuno Wave Rider 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles in the rain around the domain. Around 8:30. Legs feeling like total lead at the moment!
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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 | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| 6 x 1 mile at ~HM pace, with 400m jog recoveries.
6:41, 6:45, 6:51, 6:51, 6:49, 6:45 = 6:47 avg pace, 4:12 mins/km
I probably took about an additional 30 seconds or of stationary rest after each rep, but apart from that, went full ball. Needless to say, my legs are toast, and Im going to go exceptionally easy the next few days (feel like I could be erring on overtraining almost).
So I was kind of disappointed because I just looked up the times i have gotten doing this workout previously. I had done 4:09 avg pace for this workout last March (right before I got my foot SFx) and 4:07 min/km avg pace before Philly HM in September 2013.
BUT, I actually took almost double the recovery for each of those workouts. I did 3:30min recoveries (translating to about 800m / 0.5miles or so), rather than the 400m/0.25 miles (plus about 30 seconds). Im assuming that an extra 1-1.5 mins gives you a fair bit more time for the lactate to clear from your legs?
Hope so!
Is very hard also to not see the few seconds difference lying in the few extra pounds Im carrying around, but trying not to think about that!
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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 |
| Very easy miles, shakeout with my honey :)
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| Red Mizuno Wave Rider 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Very easy miles on treadmill at 1% around 9:30 pace
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles around 8:30 pace.
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| Red Mizuno Wave Riders 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Finishing off another pair of shoes! So gratifying.
Easy miles around 8:07 pace.
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| Red Mizuno Wave Rider 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles
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| Blue Mizuno Inspires 2 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles with Elan around Domain.
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| Blue Mizuno Inspires 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles - half with Doug
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| Blue Mizuno Inspires 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles
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| Red Mizuno Wave Riders 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 | | 139.00 | 0.00 | 12.00 | 0.00 | 151.00 |
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| Blue Mizuno Inspires Miles: 24.00 | Blue Mizuno Inspires 2 Miles: 37.50 | Red Mizuno Wave Riders 2 Miles: 30.50 | Red Mizuno Wave Rider Miles: 35.00 |
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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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