Penny

Week starting Jul 28, 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
34.008.000.000.0042.00
Yellow Mizuno Wave Rider 15s Miles: 21.00Brooks Pure Cadence 2 Miles: 21.00
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

3 miles very hilly with friend's baby pram, around 11:00 avg pace.

10 miles at around 8:15 pace.

 

All felt very hard. Was supposed to do 8 mile tempo, but... hahha... no. I only just got through the long run. Was probably severely jet lagged (middle of the night US time).

Yellow Mizuno Wave Rider 15s Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

Was supposed to do my tempo in my long run on Sunday, but just wasnt feeling it.

 Today? Yes.

 Workout: 1 mile easy, 8 miles MP (7:15-20), 1 mile easy.

Location: Melbourne, Vic, Australia. Perfect weather; clear, 40s, barely any wind. Winding, uninterrupted trail along Yarra River.

 Splits: 7:26 (had to stop as got lost briefly), 7:08, 7:14, 7:09, 7:13, 6:59, 7:03, 7:08

Obviously I got a little fast in places (closing in on HM pace there!), but thats ok. I was really feeling great, and if I wasnt trying to be cautious about mileage, would've run a couple more marathon pace miles. But its early days in the cycle. A couple of extra fast miles can put me at much greater risk of injury, but (viewed over the course of a whole 18 weeks) only marginally greater fitness benefit. So Im trying to be careful.

Seriously though, great run. Perfect conditions for tempo, and it really has given me a good feeling about Philly. 3:10? May not be so far off afterall.

Brooks Pure Cadence 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy miles (8:15 ish) around the "Tan" in Melbourne. Very pretty track around botanical gardens, soft underfoot, but only about 2.5 miles long, so I did two laps and ran up the river again. So beautiful!

Yellow Mizuno Wave Rider 15s 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
0.000.000.000.000.00

40 mins easy elliptical + leg strength.

2 x rounds (didnt have time for a third)

15 x squats w about 30lbs

15 x front lunges with about 15 lb (each side)

15 x unweighted side lunches

15 x single leg dead-lifts with 15lb

10 x calf dips



Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy miles on a treadmill.... twas raining and stormy outside and I was being weak.... ran on 1-2% incline. It was in km, so I had no idea what the pace was, so I went by feel and heart rate. 11.5km/hour, turns out to be about 8:20 avg pace, so thats about right.


Brooks Pure Cadence 2 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.008.000.000.0042.00
Yellow Mizuno Wave Rider 15s Miles: 21.00Brooks Pure Cadence 2 Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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