| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This was a great one.
Pool running: 5 mins warmup, then 8 x (1 min hard, 1 min easy, 2 min hard, 1 min easy). Every 'interval' was 5 mins long, so the time flew by! Finished with 10 x 30 seconds hard, 30 easy.
The reason I have been doing the 30 second sprints, is its GREAT for my core. Longer intervals are harder to sustain for that, but short ones are great for engaging the core; double wammy!
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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 |
| Pool running
5 min easy, 10 x 1 min hard, then 10 x 1.5 min hard (1 min rest intervals), then 10 x 30 sec hard, 30 sec easy, 5 mins easy
60 mins total!
Leg strength: airsquats with side leg raise, split squats, single leg dead lifts, side lunges.
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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 |
| Poooooooool.
5 min warmup? Then 10 x 1.5 hard, 1 min easy with 10 x 30 sec sprints. 5 mins cool down.
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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 |
| Pool ladder interval workouts.... 1-2-3-4-5-4-3-2-1mins, with 1 min rest in between.
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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 |
| Pool pool pool. Floaty belt. Ipod mini in hair. Poor pool cleaning man still thinks Im nuts.
8 x (2 min hard, 1 min hard (1 min easy after each)) then 10 x 30 second sprints, 30 second rest.
I like this one, because you're working for 40 mins hard (plus the sprints) but you're only doing 8 reps, so it feels a lot shorter.
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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 |
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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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