| 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 | | 77.10 | 0.00 | 6.20 | 4.00 | 87.30 |
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| Mizuno Inspire 9s Miles: 35.00 | Brooks Pure Cadence Miles: 21.00 | Mizuno Inspire 8s Miles: 31.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Race: |
Las Vegas RnR Half Marathon (13.1 Miles) 01:48:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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Lets just say... it was the worst run of my life. I ran much, much slower than my first half marathon (which was the longest I had ever run at the time). I ran much, much slower than my tired 18 miler a couple of weeks ago. I ran much slower than people who were much slower than me. In the final miles I felt like I walked more than I ran. I considered a DNF until I realized that the finish line was in the direction of my hotel and I had to get back there somehow. May as well have been via the finish line. I had never hated a run - much less a race - before. Now I have.
FULL RECAP: http://twolittlerunners.blogspot.com/2012/12/las-vegas-rock-roll-half-marathon-so.html I have decided to run a 10K next week in NYC. I'll PR. Not sure by how much, as I haven't trained for that distance/speed. But I wanna get at least one good race time out of all this hard work Ive done!
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| Mizuno Inspire 9s Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Treadmill, 1% incline. Started at 8:30 and progressed up to 6:48 (couldnt help myself). Felt easy and aerobic (heart rate went to about 155 at top) and then down for the final 0.5. Quads seem to be fine after the trashing they got in the race, though foam rolling is still agony. A little bit of pain in my inner lower calf (posterior tibialis)... will monitor and give it a good roll and stretch.
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| Brooks Pure Cadence 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 |
| 40 mins easy elliptical + core and arms 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 | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
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Ah this was a great run. I wanted to get in a little speed today given my planned race next week. But just because I didn't feel like I ran a great race last weekend, doesn't mean it wasn't tough on my body. A fartlek workout seemed like a good compromise. 8 miles easy with 6 x 1min intervals. This was such a confidence booster after my race! I ran the intervals between 5:55-6:20 pace (roughly); about 3k-5k pace I imagine. I know they were only short, and I know it is the easiest of all the speed workouts, but it felt great to know I could run fast and have it not feel like death :) Felt my hamstring/piriformis pull afterwards, so I am trying to roll it out like I did last time, and will go easy on it tomorrow.
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| Mizuno Inspire 8s 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 |
| 70 mins elliptical, 10 mins stairmaster + 20 mins leg 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest |
| 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 + 20 mins stair master |
| 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 | 3.00 | 7.00 |
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Tready speed workout. 1% incline. 1 mile easy 1x800 at 9.4pmh (6:22) 8x400 at 9.5mph (6:18) 1.5 miles easy Felt good to run fast again, though legs still not feeling completely fresh yet. Final speed workout of the year before the Hot Chocolate 10K.
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| Brooks Pure Cadence 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 |
| rest |
| 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 |
| Supposed to be resting but walked about 8 miles with my family visiting from Australia. Lots of fun with them, bummer for my feet though. |
| 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 |
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Sort-of rest, but more walking around NY with the fam. Sometimes enjoying time with the people around you is more important than running. Feet and ankles sore though.
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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 |
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| | Race: |
NYC Runs Hot Chocolate 10K (6.21 Miles) 00:42:08, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
| Race recap here
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| 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 |
| | Comments(13) |
| | 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 45 mins elliptical + leg strength 2x rounds of (15-20): lunges, side lunges squats, stepups, hamstring curls on exercise ball, calf dips. Used the smith machine for the first time - really liked 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 |
| XT 1 hour 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest |
| 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 |
| First run back since 10K. Ran around Central Park; despite the hills, my splits were a very consistent and easy 8:00 pace. Felt that little pull in my butt from (I think) my upper hamstring again. It went away for a couple of weeks with abstaining from stretching too hard, taking a tennis ball to my butt, and doing some hamstring and glut exercises. Im going to take it easy in the hopes it goes away by itself again.
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| Mizuno Inspire 8s Miles: 8.00 |
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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 |
| 60 mins elliptical, 20 mins stairmaster. I like the stairmaster because I feel like it works my butt, hams and calves a little more than elliptical (which is almost solely). 3 rounds of 20x calf dips, 20xhamstring curls and 20xleg raises (all the crap that usually gets left out of my regular strength routine).
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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 at about 7:55-8:15 min/mile. Still feeling the twinges in my hamstring and pull in my butt. Its not really pain, but its not really right either. Seems like the more I leave it alone, the better it is; the more stuff I try - particularly stretching, the more it complains.
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| Mizuno Inspire 8s 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 |
| Insanity DVD - pure cardio |
| 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 |
| Treadmill run; mostly 8:00 with 1.5%-2% incline
Butt twinge... hamstrings felt ok, but got some kind of weird leg-lock, that sort of took my leg out of my control. I think it originates in the sciatic nerve. Lots of piriformis stretching and tennis ball rolling in my future.
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| 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| XT - 40 mins elliptical. Strength: eccentric calf dips, clam shells, hamstring curls on stability ball |
| 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. ABout 8:30 pace. Still feeling a tug in the ole butt, but its loosening up with some excruciating tennis-ball-to-the-glut action. |
| 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| XT: elliptical 60 mins |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Treadmill progression run. Started at 7mph (8:30min/mile) and went up 0.1 every half mile. Last mile at 8.5-9mph (around half marathon pace/10K pace). First treadmill run that I felt no butt pull, no hamstring twinge and NO LEG LOCK. Very exciting. Stretching /rolling regime (in addition to what I normally do) is working. Involves: - Very LIGHT standing hamstring stretch
- Moderate hip flexor and groin stretches; these are tight and I need to go gradually with them to avoid pulling something;
- Deep IT band and quad stretches;
- LOTS of tennis ball to upper glut area; almost none to piriformis. Although the pain/pulling felt mid-butt, I think it was my upper glut that was the problem.
- LOTS of foam roller to the hamstrings, quads and IT band.
Also concentrated on form on this run, which had become a complete disaster on the treadmill. For example: - Cadence/overstriding.
Counted my steps and they were shockingly much longer than the
recommending 180 per min (more like aroun160). Shortened my stride and
quickened my turnover. Really felt the difference when I put the speed
up.
- Moving my hip flexors. They were really tight from sitting
at a desk all day, which I think forced my hamstring/glut to work harder
than they should have. Stretching released them to move with my leg more.
- Slight lean forward. I tend to lean back on the
treadmill on an incline which helps me to overstride and land in front
of my body.
Im feeling very little in hamstring and nothing in my mid-butt now, despite this being a pretty hard run. Upper glut and hip flexors feeling tight, but I know what to do with them now. LESSON: identify the painful area, but don't necessarily look there to find the problem. Tightness in one area can pull something somewhere else, that was otherwise working fine. Analyze the problem area from (literally) all angles, and you will address the root cause, rather than trying to treat the symptoms.
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| Mizuno Inspire 8s 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 77.10 | 0.00 | 6.20 | 4.00 | 87.30 |
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| Mizuno Inspire 9s Miles: 35.00 | Brooks Pure Cadence Miles: 21.00 | Mizuno Inspire 8s Miles: 31.00 |
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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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