| 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 | | 68.50 | 3.00 | 1.00 | 0.00 | 72.50 |
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| Yellow Mizuno Wave Rider 15s Miles: 56.00 | Black Mizuno Inspire 9s Miles: 16.50 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 glorious miles at around 8:30.... Im beginning to feel like myself again! No pain in my hip, though my adductors/groin are still a little sore from strength work a week ago! Ran Riverside Park then up the Hudson River trail. Beautiful weather; no wind, sunny about 45 degrees.
Still have about 4 weeks of this recovery schedule to go, and mostly running every second day. Its tough to limit yourself when it feels so good, but Im so glad Im following the schedule, because my druthers would be to go out and do way too much too soon!
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| Yellow Mizuno Wave Rider 15s 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 |
| 50 mins 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 |
| Was meant to run yesterday, but hip felt a bit off and again today. Ugh, I wish this was one of those "you've waited the allotted time, now you're completely healed!" things. I dont even know if those things actually exist. But in my head, a bone, once healed, is healed, right? I know there is a lot of scar tissue and muscular weakness that can occur with SFx and reactions... so Im not really concerned that I've reinjured. Just sick of having to be careful and just want to go outside and RUN!!
Nope. 60 mins elliptical instead.
I was too pouty to even do the core work I had planned. :(
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| a.m. Easy miles around 8:40-50 pace.
p.m. 30 mins elliptical, 7 x 2 min hard, 1 easy.
Core strength: 3 x plank to pushup (20), bike crunches (20), swiss ball passovers (feet to hands)(15), hanging leg raises (15) and weighted side bends with 20lb kettle bell (20 each side)
I wasnt experiencing any pain while hopping or running, though I am "aware" of the injury site while running. It wouldnt even reach "discomfort" or register on the pain scale.
Afterwards, (and probably tomorrow) will feel some discomfort. I've read that as long as you're not starting the run with discomfort, its fine. Have final follow-up doc appt tomorrow, so hopefully I'll get the thumbs up!
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| Black Mizuno Inspire 9s Miles: 4.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 65 mins elliptical, with 10 x 2 mins hard, 1 min easy, plus 5 x 1 min 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 65 mins easy elliptical.
Strength: 3 x
Goblet squats + overhead press with kettlebell (20)
Standing lunges with 25lbs (dumbbells) (20 each side)
Deadlift with 25lbs plus press (20)
Side step ups (20 each side)
Pushups (20)
Bent over rows with 20lbs (15)
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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 |
| Getting there! Wanted so much to go for five miles, but I'd like to be consistently able to run 4 miles every second day with zero discomfort, before I increase distance.
Felt really good, and only a tiny little twinge in the hip later in the evening.
8:40 avg pace.
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| Black Mizuno Inspire 9s 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 | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| First run with no walk breaks!! BOOM CHUCKA LUCKA LUCKA BOOM. You gotta be happy for the small victories ;) 8.45 avg pace (or so) on treadmill, 1.5 % incline.
+ 40 mins easy elliptical
Felt no pain from my Sunday run. Expect to feel a little discomfort today and tomorrow, but HOPEFULLY Im good to be running every second day. Refusing to increase distance beyond 3-4 miles until every second day is good.
Geez, it feels good to be running again though.
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| Black Mizuno Inspire 9s 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(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 elliptical, with 10 x 2 mins 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Fah-fah-fah-fahREEZING today. Well, only 25, but thats pretty dang cold for this little Aussie.
Easy miles around 8:35 pace.
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| Yellow Mizuno Wave Rider 15s Miles: 4.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Epically long workout before my very last day of work in the US :)
65 mins easy elliptical
Strength: 3 rounds of
20 x Front goblet squat with overhead press, 22lb kettlebell
15 x standing lunges with 25lbs (dumbbells) (each side)
20 x dumbbell deadlifts with shoulder press, 25lbs (dumbbells)
15 side step ups with 12.5 lbs (each side)
20 pushups
15 bent over rows w 15lbs (each side)
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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 |
| Easy miles at 8:30 on treadmill with 1.5% incline + 30 mins easy elliptical and a nice long stretch.
Sad that my last run in the USA was on a treadmill but it was snowing ALL day and it was way too slippery to run in. Leaving on a plan tomorrow.... to wake up in summertime!
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| Yellow Mizuno Wave Rider 15s 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 min stairmill. Aroun 160 bpm - that machine is no joke!!
Stretch/plane yoga at 10,000 feet over the Pacific!
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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 |
| Longest run ever since injury and back home in Aus! 8:10 avg pace.
Ran outside in the glorious sunshine. About 70 degrees, light breeze, bitchumen/dirt road barely any traffic, surrounded by forrest near my parents place in country Victoria; about 35 miles north of Melbourne.
I guess with the time change, I lost a day, so took 1.5 rest days or so. Legs felt so rested that I could've gone a lot faster/longer, but held back.
Its GREAT to be home!
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| Black Mizuno Inspire 9s Miles: 5.00 |
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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 |
| 50 mins easy elliptical
Leg strength. 3 x
Back squats x 20; front lunges x 15; single-leg deadlifts; single-leg squats; side-step ups.
All with dumbbells in kilograms, and I have no idea how to use the metric system anymore. At least I got it done before it got really hot; its going to be about 105 degrees today! (and yes, I had to google what celcius was in F!)
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles, 8:12 avg pace, still a bit huffy from the elevation but Im struggling to slow down - my legs really want to run! Also quite warm - 80 degrees or so when I went out.
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| Yellow Mizuno Wave Rider 15s Miles: 5.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| First back-to-back runs since injury! Very nerve-wracking, but it was the first time I was feeling zero discomfort the day after a run, so decided its probably fine. Very easy, 8:30 avg pace.
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| Yellow Mizuno Wave Rider 15s 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy miles around 8:30 pace. One of those times when my hip didnt feel 100% and I was hesitant to run. Decided to anyway (wouldnt usually, but my doctor said running in a little discomfort was fine). It went away, and I kept the run short and easy just in case. Frustrating, but hey, at least I was able to get out there.
Hip felt fine (or the same) after the run, so I guess I made the right choice.
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| Yellow Mizuno Wave Rider 15s 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 |
| 40 mins elliptical; 30 mins stairmaster
Full body strength: 3 rounds of (15-20 reps): back squats, standing lunges with dumbbells, single leg deadlifts, side lunges, leg raises, push ups , lat pull downs, bike crunches.
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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 |
| Trail miles along the beach cliffs in the Mornington Peninsula. Photos to come. It was gorgeous. Welcome home to Australia :)
(around 8:30 avg pace; running uphill in sand is no joke!)
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| Yellow Mizuno Wave Rider 15s Miles: 6.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles around the Adelaide hills. This country couldnt be more stunning.
Around 8:00 pace.
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| Yellow Mizuno Wave Rider 15s 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Felt a bit naughty running this far since my injury! But I felt good, and the following day (as Im writing) am not in any hip pain. General muscle tightness in the hip flexor/quad which went away after a quick foam roll.
I feel like here is where I could fall into the trap of doing too much; after my hip no longer hurts, and the temptation to just go nuts on the miles is great. Must... hold... back... :)
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| Yellow Mizuno Wave Rider 15s Miles: 7.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy treadmill miles (bit too hot by the time I got to run... The sun here is no joke!) About 8:30 pace overall. Then 25 mins stairmaster to make up about an hour of cardio. meant to do strength but you know... Strength is boring :)
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| Yellow Mizuno Wave Rider 15s Miles: 5.00 |
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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 | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| Easy miles at around 8:20 with last mile at 6:40. Aimed for something a little harder than HM pace. For my first "effort" session since injury, it felt great!!
Cross train tomorrow though; legs arent used to this hard work. :)
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| 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.50 | 3.00 | 1.00 | 0.00 | 72.50 |
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| Yellow Mizuno Wave Rider 15s Miles: 56.00 | Black Mizuno Inspire 9s Miles: 16.50 |
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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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