Penny

Week starting Jan 27, 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
39.000.001.000.0040.00
Mizuno Inspire 8s Miles: 26.00Mizuno Inspire 9s 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
0.000.000.000.000.00

Possibly one of the most efficient workouts Ive ever done. Working today (this is one month straight of working every day and night) so I had to be quick about it. 

40 mins elliptical - 10 aerobic, 20 mins intervals (2min hard, 1 min easy), 10 aerobic

Strength: 2 x

20 x pushups

20 x squat jumps

20 x squat with lateral leg raise,

20 x standing lunges with front leg lift (on each side)

20 x ski jumps in plank position

 Finished with 50 tricep dips (for vanity) and 2x15 eccentric calf dips (for being a responsible runner).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

8:00 avg pace exactly. Run around Central Park.

Mizuno Inspire 8s Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 horrible, horrible miles. GI issues like I have never had before. Note to self: rethink the one metric shit ton of Korean hot pepper paste you eat with your stirfry the night before running.

Mizuno Inspire 8s Miles: 9.00
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

60 grinding minutes on elliptical.

Leg strength:

2x

 20 x squats with lateral leg raise

15 x lunges (each side)

15 x step up on box (each side)

15 x hamstring curls on swiss ball

15 x leg raises

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
7.000.001.000.008.00

Mostly easy miles (8-8:15) with a one mile "tempo" ish thrown in. It felt great actually... around 6:50-55 (mile split didnt quite line up with my laps). Tried not to look at watch and just run "comfortably hard". I was happy with how the pace felt; breathing felt easy and legs felt light.... obviously its a different story when you start doing proper tempos at this pace though :)

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
14.000.000.000.0014.00

Easy miles in the freeeeeezing cold. Avg of 7:50. First and last miles were about 8:20, then I pretty consistently ran 7:45s the rest of the way, feeling comfortable and easy breathing, but probably faster than usual because (a) it was cold, and (b) I wanted to get home quick because... wait for it... it was cold. I know, 28 degrees is probably balmy for a lot of people, but for this little weak-skinned Aussie (who spent the last two years in socal) its quite chilly.

 Am contemplating taking all of next week off running before launching into actual marathon training (ie, adding back in hard workouts). I have a few niggles that I feel would heal up if I gave them a little rest. Also I am mentally waning a little, and less enthused about running at the moment (especially after a couple of disappointing races) than I could be. In fact, I barely took off any time (3-4 days at most?) after those races, which could explain the general "meh" feeling I have about running right now. Perhaps a week's break would also bring back some fresh enthusiasm?

I can be a bit obsessive about getting my sweat on, so this wouldnt be a week off entirely; just no impact aerobic, strength and yoga allowed.

Any thoughts? Any chance I could suddenly lose all my running strength and end up injured if I go back to running 40-50 miles per week after a week off?

Mizuno Inspire 9s Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.000.001.000.0040.00
Mizuno Inspire 8s Miles: 26.00Mizuno Inspire 9s Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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