| 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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| Yellow Mizuno Wave Rider 15s Miles: 5.00 | Brooks Pure Cadence Miles: 3.00 | Brooks Pure Cadence 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 | |
| | 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
Short leg strength, very light: 3 x 15 pushups, 20 sumo squats, 15 standing lunges each leg, 15 deadlifts with 20lbs
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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, with 30 mins 2mins hard, 1 min easy.
Stretch
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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, heart rate at around 150bpm. Thank goodness my hip isnt hurting on the elliptical; I really dont like going to the pool!
Upper body/core: 3 x
20 Push ups
15 bicycle crunches
15 bench press, with leg raises
15 lat pull downs
15 plank rows with 5lb dumbells
Reading Matt Fitzgerald's latest book on nutrition for marathon and half marathon runners. A lot of stuff we already know, but its great to hear another expert coming out in defense of carbs!
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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 minutes elliptical, with 10x 2mins hard, 1 min easy (just makes the time go faster)
Leg Strength: weighted squats, sumo squats, standing lunges, side step ups, attempted single leg squats (so hard!)
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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 + core and pushups
I haven't been able to do single leg strength work until yesterday. My hip feels a little achey, but not "re-hurt" in the way it used to after single-leg stuff. A little acheyness is fine apparently.
NYC is really holding onto the Fall weather; it is so nice out and its so hard not to be running through my Riverside and Central Parks... but just a week and a half!
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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, 30 mins of 2 mins hard, 1 min easy.
Just one more week to go, before I can start running. I know its a short time but I'm pretty down. Philly marathon is next weekend, and I wont be there. All the great weather in my last Fall in NYC has gone by without me being able to run in it. I've gained about 6 pounds, and feel sluggish and altogether kinda craptastic. Cross-training may help keep up your aerobic fitness, but it does nothing to replace the feeling of the wind in your hair; the quiet pat of your fast legs moving along to their own beat; the fresh air that courses through your lungs and the feeling of being alive that only a run can bring.
Ugh. Dramatic much???
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 65 mins easy elliptical.
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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 elliptical, heart rate around 150bpm
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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 |
| 45 mins elliptical + leg strength
3 rounds:
30 x sumo squats
15 single leg squats (unweighted, each side)
15 forward lunges (unweighted each side)
15 side step ups with 10lb (each side)
15 single leg deadlifts with 15lb
Hip feeling pretty great; I know running isnt far off. Im trying to progress to where I feel zero discomfort doing elliptical upright and all my single leg weights. Once Im there, and Im close, I feel like I could start my 5 min runs. Going to follow the Pfizinger plan to return to running: http://kemibe.com/distancecoach/labreports/stressfracture.shtml
I would usually be a little more aggressive than this, as I only had a stress reaction. But given that its in the femoral neck (weakest area of the femur + most time off running if I had actually fractured it), its just too risky to be anything less than conservative.
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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 |
| I ran! 10 mins walk, 5 mins run (11 min miles!), 5 mins walk, 5 mins run, then walk cool down.
Then went and did 50 mins elliptical, with 30 mins of (2/1) intervals.
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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 plus core:
3 x push ups (20), swiss ball pikes (15), hanging leg raises (15), bent over rows with 15lbs (20) and bike crunches (20).
Hip not hurting after yesterday's run!
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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 with 30 mins (2/1) intervals.
Was going to try to do some upper body strength, but had to get ready.... for the Marine Corps Birthday Ball!
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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. Supposed to do my second run, but hip didnt feel 100%, so put it off til tomorrow. No sense in rushing anything at all.
Philly Marathon is today..... :'o(
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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 | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 3 x 5 mins running with five minute walk breaks.
This time I was outside; around a 9 min pace.
Hip felt a bit crappy, and then I followed it up with quad-heavy ramp elliptical for 50 mins. I think this was a mistake! I think the hip pain could be muscular; tightness in the area, and compensation for the bone. But whatever. Taking a rest day today (Monday). Im *sure* (wishful thinking?) it will feel just fine tomorrow.
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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 elliptical with 30 mins 2/1 hard/easy intervals.
Plus leg strength - 3 x sumo squats (30), standing lunges with 20lb (15 each leg) and single leg dead lifts wth 15lbs (15 each leg). Ran out of time for more.
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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. Nice long stretch.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I'M BAAAAAA-AAAACK. 40 mins easy elliptical + 2 miles (3 x 7 mins with 4 mins walking in between). First run with NO discomfort in my hip. I am feeling it a little a few hours later, but that is completely normal apparently; discomfort can come from the scar tissue and general compensation of the muscles around the bone have to function properly again.
Completely stoked. 2014 - here I come.
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| Yellow Mizuno Wave Rider 15s Miles: 2.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins easy elliptical
Upper body: 3 x cable rows (20) lat pull downs (15) pushups (2) overhead press (15) and curls (15)
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 65 mins easy elliptical
Core: three rounds of (20 x bicycle crunches, 15 x incline crunches, 15 hanging leg raises, 15 swiss ball pikes, 20 side bends with 20lbs (for obliques))
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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 |
| 3 miles easy LIKE IT AINT NO THANG. (2 min walk breaks to "hip-check" every mile).
freezing cold; 27 degress, with 20mph winds and I STILL loved it haha. Around 8:30-40 pace.
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| Yellow Mizuno Wave Rider 15s 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 25 mins elliptical
3 miles treadmill, with 2 x 2 min walk breaks between miles. First mile at 9:13 pace, miles 2-3 at 8:30 avg pace. 1.5 % incline.
No pain. Woop!
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| Brooks Pure Cadence Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | 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
3 x pushups (20), airsquats (30), lunges (15 each side) and single leg squats (15 each side)
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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 |
| Was going to run and sooooo wanted to. But hip didnt feel 100%. No need to push it.
50 mins elliptical and long stretch. Realized that hip discomfort is muscle tightness; goes away when I stretch and roll.
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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 |
| 4 miles. BOOM. 8:30 avg pace, with 2 x 2 min walk breaks for hip check.
Core/upper body: 3 x pushups (20), bicycle crunches (20), dumbbell bench press with leg raise (20 - hard!) and bent over rows (20 each side)
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| Brooks Pure Cadence 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 65 mins elliptical
Nice long stretch n roll.
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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| Yellow Mizuno Wave Rider 15s Miles: 5.00 | Brooks Pure Cadence Miles: 3.00 | Brooks Pure Cadence 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 | |
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