Penny

Week starting Jan 26, 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
37.000.000.003.0040.00
Black Mizuno Inspire 9s Miles: 20.00Brooks Pure Cadence 2 Miles: 6.00Yellow Mizuno Wave Rider 15s Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Easy miles around Sydney Harbour (Australian spelling!) at around 8:50 avg pace. Felt grand!

Black Mizuno Inspire 9s Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

50 mins easy elliptical

Strength. Three rounds of:

Jumpsquats x 30

Romanian split squats x 15 each side (with 10kg)

Single leg dead lifts x 15 each side (with 9kg)

Side lunges x 20 each side (unweighted)

Pushups x 20

Bent over rows x 20 with 9kg

Side bends with 9kg x 20

Bike crunches x 20

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 around 8:05 pace. One of these splits was 6:40.... not sure how that happened! Possible garmin error... but the times added up!

Black 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
3.000.000.003.006.00

SPEED! On treadmill.

I was a little bit scared about trying speed with my body... I just know that its really hard on my legs. I thought a 6 x 800 at ~ 5k pace would be a safe but still challenging option.

I was amazed at how "easy" (ie not killing myself these were). First 5 at 6:27 pace, and the final rep at 6:20 (which felt considerably harder than the 6:27!)

400 jog recoveries.

 

Oh and yes, I've had a few questions about whether treadys here are in kms. They are! Its hella annoying to figure out paces (I have a running list of my usual paces on my iPhone) but its a dream to run metric intervals, like 800s or 400s!

 

Brooks Pure Cadence 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy miles, with some kind of progression in the last 4-5 miles; just picked up the pace with each mile. Because I still dont have a garmin, my runkeeper on my phone was tracking pace.... and it listed my splits as 7:05, 8:39, 8:17, 7:10, 9:04.... hmmm. I think there is some kind of delay going on with it.

Anyway... a georrrrrrrrgeous day out on the Sydney harbour.
 

Yellow Mizuno Wave Rider 15s 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
6.000.000.000.006.00

Treadmill miles. Another progression to keep from getting bored... but I still can't tell what it in min/mile (treadmills are all in kms). I think I started at 9 or so, then worked my way down to 6:50 (HM pace) for the last half mile.

Yellow Mizuno Wave Rider 15s Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.000.000.003.0040.00
Black Mizuno Inspire 9s Miles: 20.00Brooks Pure Cadence 2 Miles: 6.00Yellow Mizuno Wave Rider 15s Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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