Penny

Week starting Jan 19, 2014

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Inspire 8s Lifetime Miles: 377.00
Brooks Pure Cadence Lifetime Miles: 40.00
Mizuno Inspire 9s Lifetime Miles: 398.10
Black Mizuno Inspire 9s Lifetime Miles: 432.20
Yellow Mizuno Wave Rider 15s Lifetime Miles: 490.50
Brooks Pure Cadence 2 Lifetime Miles: 218.82
Red Mizuno Wave Rider Lifetime Miles: 403.00
Blue Mizuno Inspires Lifetime Miles: 405.00
Blue Mizuno Inspires 2 Lifetime Miles: 300.00
Red Mizuno Wave Riders 2 Lifetime Miles: 252.00
Black Brooks Pure Cadence Lifetime Miles: 29.00
Mizuno Inspire 12s Lifetime Miles: 69.00
Mizuno Inspire 12s Coral Lifetime Miles: 32.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.000.004.001.0035.00
Yellow Mizuno Wave Rider 15s Miles: 25.00Brooks Pure Cadence 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Long run, 8:36 avg pace.
 

Yellow Mizuno Wave Rider 15s Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Was going to be a rest day, but too hyped up about getting one of our rental applications accepted in Sydney (yes, the market is that competitive just to rent.... its probably as bad as NYC!)

50 mins easy elliptical

Leg Strength, 3 rounds:

2 x 15 squat jumps (with about 30 seconds rest between)

15 x bulgarian split squats each side (10kg / ~ 20lbs) - [only second time doing these, and I love them!]

15 x single leg dead lifts each side (8kg dumbbell)

20 x side lunges each side (unweighted)

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy miles at 8:17 avg pace. Was wondering what was up with all my easy runs being around 8:45 (and even that feeling hard)... I guess an extra 10-15 degrees makes a big difference!

Yellow Mizuno Wave Rider 15s Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

First "real" workout since injury.

2 x 2 miles at HM pace. 2 miles easy, 1 x 2 miles (7:01, 6:51) 1 mile easy, then 1 x 2 miles (6:56, 6:49).

I wanted to go a third round, as I was feeling good, but that would've made the workout longer than my long run this week, which seemed a little risky. I hope to attempt a "full" LT workout next week, that will replicate prior ones I have done. Hopefully they'll give me a target to aim for for a Feb 17 half marathon.

Brooks Pure Cadence 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Planned on a speed workout.... 4 x 800m at 5k pace on the treadmill (havent figured out a good place to do speedwork here yet outside). Until the treadmill broke 5 times just during warmup. Workout cancelled. Sooooo frustrating.

Brooks Pure Cadence 2 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

8 easy miles around Sydney Harbour. Will post pictures to blog soon. Ah-mazing.

Did some fartleks in place of the workout I had planned. 7 x 1 min hard. No idea what pace, as my garmin broke (GEEEEEEEZ).... but just tried to go all out.

 

Yellow Mizuno Wave Rider 15s Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.000.004.001.0035.00
Yellow Mizuno Wave Rider 15s Miles: 25.00Brooks Pure Cadence 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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