Penny

Week starting Jan 20, 2013

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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
38.000.000.000.0038.00
Mizuno Inspire 8s Miles: 17.00Mizuno Inspire 9s Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy miles at 7:50 avg pace, with 7 x 1min fartleks thrown in (around 5K pace, I imagine). 

Was going to run this one in the gym because Im a sissy for any temps below 30 degrees (if its below freezing, I get scared of slipping on ice. And getting cold. Im Australian and spent the last three years in SoCal - dont judge.)

Buuuut, got outside and it was around 30 degrees, and felt warmer. So I ran outside. SO much better. Legs felt heavy and my easy pace felt a bit harder today (outside of the fartleks, avg pace would have been around 8:15). I only ate a salad and a dish of scallops last night; virtually no carbs. Hadnt really thought about it before, but every time I have Mexican, and chow down on a bunch of fried delicious tortilla chips, I have a great run the next day. Must attempt to incorporate more carbs (and more healthy ones) in the evening meals.

If anyone is reading this, do you do your easy morning runs unfueled (ie not eating anything beforehand)? If not, how early do you get up to eat something before running? I have taken to doing all easy morning runs unfueled, and hard workouts in the evening, because I just cant seem to eat early enough for it to make a difference in my morning runs.

P.S. Just realized I think Ive graduated from 4 runs to 5 runs a week! Yay for patience :)

Mizuno Inspire 8s Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy treadmill miles. at around 8:00 pace at 2% incline.

Mizuno Inspire 9s Miles: 7.00
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

XT - elliptical 40 mins + leg strength:

3x

20 x Air squats with lateral leg raise;

15 x lunge with front leg raise (each side)

15 x side step up on box (each side)

15 x hamstring curls with exercise ball

15 x eccentric calf dips (each side)





Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Treadmill. 2%. Brutal, but only because I hate treadmill running. Had a bit of leg lock going on, but no pain in butt... maybe dehydration related? It was over 70 degrees in there and no fan....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Treadmill 2% again. This time did progression from 8:30-7:30 then last mile at 7:08 (Marathon goal pace). The 7:08 felt tiring a little in the legs (possibly the incline) but felt aerobic (heart-rate was steady at around 160). 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Central park in the SNOW. Am total hard core runner.

 8:05 avg pace, easy run lots of hills. Practicing for a half mary there in late Feb.

Mizuno Inspire 8s 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
38.000.000.000.0038.00
Mizuno Inspire 8s Miles: 17.00Mizuno Inspire 9s Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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