| 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 | | 187.00 | 8.00 | 11.00 | 1.00 | 207.00 |
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| Brooks Pure Cadence 2 Miles: 87.00 | Brooks Pure Cadence Miles: 4.00 | Yellow Mizuno Wave Rider 15s Miles: 108.00 |
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| Night Sleep Time: 23.00 | Nap Time: 0.00 | Total Sleep Time: 23.00 | Weight: 112.10 | |
| | 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 + leg strength. 2 x rounds (didnt have time for a third) 15 x squats w about 30lbs 15 x front lunges with about 15 lb (each side) 15 x unweighted side lunches
15 x single leg dead-lifts with 15lb 10 x calf dips
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy miles on a treadmill.... twas raining and stormy outside and I was being weak.... ran on 1-2% incline. It was in km, so I had no idea what the pace was, so I went by feel and heart rate. 11.5km/hour, turns out to be about 8:20 avg pace, so thats about right.
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| Brooks Pure Cadence 2 Miles: 11.00 |
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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 |
| Insanity Cardio Power and Resistance + 4 mile shake out Obviously felt pretty crap - been on a plane and awake for 24 hours, but I needed to get my body moving somehow... I know sleep will be a lot better. Med-long run tomorrow to make up for the day off on Saturday...
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| Brooks Pure Cadence 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Was planning on a long run yesterday, but got hit with the plague while in Aus (just a bad head cold).... combined with jet lag, I had a rare day where I just couldnt physically make myself run. Today, legs felt fresh (though head and throat still awful) and ran about 8:00 pace. Had to hold myself back a bit... maybe I need a few more workouts in this plan!
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| Yellow Mizuno Wave Rider 15s 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy miles around Central Park and Bridle Trail, around 8:20 avg pace. Felt ok; still pretty stuffy from cold; hacking up a storm along the way was not fun. Looking forward to putting in some HM and MP miles when Im feeling a bit more up for it. |
| Yellow Mizuno Wave Rider 15s Miles: 11.00 |
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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 |
| Very easy treadmill miles, starting at 9:45 (inspired to run slow by Jake) but then got bored, so moved up to 8:30 then last mile progressing down to marathon pace (7:20). I am constantly in awe of how hard marathon pace feels, when you know you'll be able to bust it out in your goal race for 26.2 miles. The magic of training. I totally think its magic. |
| Brooks Pure Cadence 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 |
| | Comments(4) |
| | 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 8:20 |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Easy miles at 8:50; its easier to go slow when you're with a friend! First half around 9:00, then second around 8:30. First "real" long run of the cycle. Surprisingly tiring towards the end! But beautiful day out for running the Brooklyn Bridge and Hudson river trail.
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| Yellow Mizuno Wave Rider 15s Miles: 15.00 |
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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 | 5.00 | 0.00 | 9.00 |
| Scheduled workout: 5 miles at HM pace. I knew I probably wouldn't do the whole thing without a break, because I cant usually run HM pace for more than about 3-4 miles at a time (Jake said the same thing.... is that the case for most people? If so, why do training plans have these 5-7 mile HM tempos? Are they supposed to be run at current HM pace or goal HM pace?) Anyway, I carbed up last night, which helped, but knew not to expect too much because I can never run that fast in the morning. Weather was about 1000% humidity and raining the entire time, but not to warm, which was nice. Wind was mild. Aimed for under a 7avg pace (last HM was 7:04 avg pace) and managed a 6:56 pace overall, with a 2 min walk break after 3.5 miles (tummy troubles as well as just not being able to push through). Splits: 7:05, 6:57, 6:55, 6:57; 6:49. Ran the last 0.25 (400m) at about 5K pace as punishment for stopping ;) Overall, not awesome but not bad. I think I am on track for a 1:30:xx HM.
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| Brooks Pure Cadence 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(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles on treadmill (KILL ME), 1% incline at 8:30 or so. Leg strength: squats (40lb), forward lunges (15lb), side lunges (unweighted), single-leg deadlifts (15lb) |
| Brooks Pure Cadence 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| XT - 50 mins elliptical, plus short plank session. Proud of myself for getting to the gym at 8pm... it is sometimes tough to make myself XT on one of my two non-running days... |
| 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 8:36 avg pace. Very thankful to have Central Park to get some hill training. Re adding some more speed before my HM in a month, I think I might include some longer hill repetitions (maybe 800m? Or just a couple of minutes). I need the practice running hills for Philly, they are good workouts, but they also dont have the same hard impact on my legs that I feel after a traditional speed session.
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| Yellow Mizuno Wave Rider 15s 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles at around 8:30 + arm/upper body workout |
| Brooks Pure Cadence 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 | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
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Goal workout was 16 miles with 10 miles at MP. Actual workout: 3 miles easy (9:00), 8 miles at MP (7:16, 7:18, 7:20, 7:18, 7:15, 7:17, 7:17, 7:20) 6 miles easy (around 8:20) Good news is that MP felt relatively comfortable until mile 8. Bad news is I just felt tired at mile 8 and hit a mini wall, and just stopped. I had too many drinks last night (not tons, but Im only small, so a few drinks hits me hard), and didnt get to bed til 2am. So while all other conditions were pretty great (70 degrees, light breeze etc) I was obviously not on top of my game. Hopefully next time I'll have a little more forethought ;o) The 6 miles after the tempo were agony. Reeeeeally hard to run that far after a tempo! Edited to add: this is coming off my highest mileage week yet since NJ (50!) I'll give myself a pass this time ;)
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| Yellow Mizuno Wave Rider 15s Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day today. And a pause to reflect that it was 13 months ago that I ran my first ever half marathon. That is, my first HM race and the first time I'd ever even run that far. Now Im contemplating whether I can make a 1:30 HM happen in four weeks time. So when Im complaining about not making progress fast enough..... ;)
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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 |
| Very easy miles on TM at 1.5% incline... around 8:40 pace. I knew I wouldnt get away with upping my mileage quite that quickly. Getting a little patella tendonitis pain.... so the softer treadmill felt good. Did a leg workout: front lunges, side lunges, leg extensions (for the knee) and single leg deadlifts.
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| Brooks Pure Cadence 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Woah, pretty sure I had jet-packs in my shoes this morning. First mile at 9:04, then the remainder at about 7:52 avg pace. One mile was at 7:40! Possibly due to big bowl of rice the night before. Must slow down the easy runs!
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| Yellow Mizuno Wave Rider 15s 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 min easy elliptical + short core 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles at 8:10 avg pace
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles at 8:26 avg pace + upper body/arms workout
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| Brooks Pure Cadence 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Easy miles at 8:31 avg pace.
Second 20 miler ever, and first of this cycle. Miles 16-20 weren't pretty. Was acutely underfueled; I had planned a carb-y dinner the night before that didnt quite happen, and did not eat before the run. About 70-75 degrees; not too bad, but enough to get dehyrdrated quickly. Stopped for water for about 30 seconds 4-5 times, and stopped a couple of times in the last few miles, because I was exhausted!
I dont mind not eating before the run, but next time I have to commit to eating well the night before.
Still, good to get in the miles.
ETA: note to self; the next morning am barely feeling the run in my legs/feet; at least partly, i think, because of running on the dirt trails wherever possible.
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| Yellow Mizuno Wave Rider 15s Miles: 20.00 |
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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 |
| From one extreme to the other. Ate TWO pieces of cake right before I went to work out. Got on the treadmill and thought I was going to vomit for the first three miles... then it must have digested because I thought i was going to shoot through the roof with energy.
Kept it to easy miles at 8:30 avg pace.
Leg Strength: squats (40lb); standing lunges (30lb); side lunges (no weight); single leg deadlifts (17.5lb) and leg extension machine (cant remember weight)
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| Brooks Pure Cadence 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 | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| 8 easy miles, around 8:30avg pace. 1 mile with 10x100m strides.
Oooch, I could feel the 20 miler and yesterday's weight session in my legs... XT tomorrow.
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| Yellow Mizuno Wave Rider 15s 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 |
| Elliptical 52 mins, 10 mins easy, 10x2mins hard, 1 min easy, 12 mins easy
Long stretch and foam roll.
I have decided to start posting my weight. It feels kind of weird, but for some reason this is the only forum I feel safe to do that in. I would like to be at/maintain a good race weight for my November marathon, but not diet, nor be overly concerned about it. I want to be able to treat it as an intellectual/athletic pursuit, rather than emotional or body image thing. I think this is hard for (especially) female runners!
Anyway, here goes. I'm 5'3".
Oh, also going to try posting my sleep so I can be a bit more accountable about going to bed early :)
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 111.80 |
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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 |
| Workout: 2x3 miles at HM pace with 1 mile jog recovery (with 2 miles warmup, 1 mile cooldown). I have never completed this workout without stopping. I was really nervous about it. I shouldnt have been.
1 x 3 miles: 6:59, 6:57, 6:44
1 mile recovery at 8:58
1 x 3 miles: 6:52, 6:50, 6:43
BOOM.
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| Brooks Pure Cadence 2 Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Veeery easy miles at around 9:00 avg pace.
Legs quite tired from yesterday's effort.
Plus planks and short arm workout. Running was way more fun than these.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 112.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 187.00 | 8.00 | 11.00 | 1.00 | 207.00 |
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| Brooks Pure Cadence 2 Miles: 87.00 | Brooks Pure Cadence Miles: 4.00 | Yellow Mizuno Wave Rider 15s Miles: 108.00 |
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| Night Sleep Time: 23.00 | Nap Time: 0.00 | Total Sleep Time: 23.00 | Weight: 112.10 | |
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