| 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 | | 43.00 | 1.00 | 3.00 | 9.00 | 56.00 |
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| Mizuno Inspire 8s Miles: 19.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.00 | 0.00 | 16.00 |
| First 16 miler. 13 miles at 8:20-30 min/miles. Last three miles at 7:36, 7:19, 7:15 (these are more akin to my goal marathon paces, but at the end of a long run and a hard week, they felt more like threshold paces). I was really proud of this run; it is the longest I have ever run! Again, going on Jake and Andrea's suggestion, I am slowly increasing my longer runs and I feel like my endurance is benefiting enormously. I was not intending to do the progression at the end, but felt strong, so I went for it.
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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 |
| Rest Day (step back week) |
| 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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XT Elliptical 60 mins intervals (2min hard, 1 min 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 | | 4.00 | 0.00 | 0.00 | 4.00 | 8.00 |
| 1 mile easy, 8x800s at 6:27 min/miles on treadmill (1% incline), with 0.25 mile walk/jog recoveries, 1 mile easy. |
| 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 |
| Rest day (this is a stepback week) |
| 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 intervals for 60 mins (2mins hard, 1 min easy) plus core strength |
| 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 | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
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13 miles easy with last mile at moderate pace (my Garmin cut out at mile 10, so I guess it was about 7:15min/mile). This marked the end of my "step back week", and I think my muscles are thanking me for it.
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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: 60 mins of intervals with 10 mins warmup and cooldown (2 mins hard, 1 min easy) + arms/upper body
Plyometrics: 3 sets of:
Squat/power jumps (30-45-60 seconds)
Box jumps (x 20)
Switch kicks (for 1 minute) Side-to-side ski jumps (x20)
Bunny hops from plank position (x20)
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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 |
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10 miles, 8:10 average pace. This is my first mid-week medium-long run of this training cycle leading up to the Las Vegas RnR Half Marathon. I am trying to include the medium-long on the advice of Jake and Andrea. My last half marathon was on track for about a 1:32, until I bonked in miles 12-13... they thought that including a medium-long run and lengthening my long run to 16-17 miles would help with that endurance. With the addition of some progressions onto these two runs (pushing my lactate threshold in the last 2-3 miles) I am really seeing some improvement. I had a day of XT yesterday, with plyometrics. My legs felt "running fresh" as I did my long run on Saturday, so that I could run today and take my rest day tomorrow because I knew I would be unable to run due to the storm tomorrow. I generally try to keep my easy runs at 8:20 or slower (my conversational pace), though 8:10 felt comfortable today so I went with it. No progression today, though several miles slipped into the 7:45 arena, due to the wind and some downhills. Groin/hip flexor area felt a tad iffy, but generally strong. I think it is responding to the exercise band hip flexor exercises I am doing.
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| Mizuno Inspire 8s Miles: 10.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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10x800s (3:12 each @6:27) with 0.25 miles recoveries on treadmill. Ran the 2 miles easy to and from the gym as the subway was still down. 11 miles in total, but I'm only counting 9 because I walked my recoveries :) This was the hardest speed work I've done. I did a fairly extensive plyo session on Sunday and then followed by 10 miles on Monday, I think my legs were tired even with a rest day in between. It was the first time I really felt lactic acid build up in the later intervals. Great to be done though. Oh and if you do speed work on a treadmill then run outside, it feels like you're flying.
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| Mizuno Inspire 8s 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(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 43.00 | 1.00 | 3.00 | 9.00 | 56.00 |
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| Mizuno Inspire 8s Miles: 19.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | |
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