Penny

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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
42.000.006.000.0048.00
Red Mizuno Wave Rider Miles: 29.00Red Mizuno Wave Riders 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am easy miles in Blue mountains with Phil

pm easy miles around Pyrmont (which is scary when dark!)

Red Mizuno Wave Rider Miles: 6.00Red Mizuno Wave Riders 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy miles around Domain/Opera House

Red Mizuno Wave Rider Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy miles in the rain around the domain. Around 8:30. Legs feeling like total lead at the moment!

Red Mizuno Wave Rider 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
5.000.006.000.0011.00

6 x 1 mile at ~HM pace, with 400m jog recoveries.

6:41, 6:45, 6:51, 6:51, 6:49, 6:45 = 6:47 avg pace, 4:12 mins/km

I probably took about an additional 30 seconds or of stationary rest after each rep, but apart from that, went full ball. Needless to say, my legs are toast, and Im going to go exceptionally easy the next few days (feel like I could be erring on overtraining almost).

So I was kind of disappointed because I just looked up the times i have gotten doing this workout previously. I had done 4:09 avg pace for this workout last March (right before I got my foot SFx) and 4:07 min/km avg pace before Philly HM in September 2013.

BUT, I actually took almost double the recovery for each of those workouts. I did 3:30min recoveries (translating to about 800m / 0.5miles or so), rather than the 400m/0.25 miles (plus about 30 seconds). Im assuming that an extra 1-1.5 mins gives you a fair bit more time for the lactate to clear from your legs?

Hope so!

Is very hard also to not see the few seconds difference lying in the few extra pounds Im carrying around, but trying not to think about that!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Very easy miles, shakeout with my honey :)

Red Mizuno Wave Rider Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Very easy miles on treadmill at 1% around 9:30 pace

Red Mizuno Wave Rider 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
42.000.006.000.0048.00
Red Mizuno Wave Rider Miles: 29.00Red Mizuno Wave Riders 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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