Penny

Week starting Nov 04, 2012

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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
38.000.005.000.0043.00
Mizuno Inspire 8s Miles: 43.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Easy miles.

Groin/hip flexor pain is gone away; I think I discovered the source. I rolled my upperhamstring/ butt (the muscles that oppose the front hip flexors) the other day and found a huge patch of soreness/tightness. Now its all tight and sore, but Im taking that as encouragement; at least I found the source. 

Mizuno Inspire 8s Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Mizuno Inspire 8s Miles: 10.00
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

I began feeling a pain in the butt/upper hamstring after yesterday's run, and decided to skip the speed work in favor of XT today. I think it was brought on by my two speed workouts last week on the treadmill where I felt my form go down the gurgler. I know I overstride on the treadmill, and don't seem to do well at keeping up a good cadence at higher speeds. 

XT: elliptical intervals: 45 mins + some light strength / core work. 

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

Another XT day, even though my hamstring was feeling better; I want to be cautious. I cannot get injured now!

 Elliptical: 60 mins intervals + leg strength and lots of stretching/rolling

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

Still feeling a little stiff in the hamstring/butt area, but decided to go for it on this tempo run.  This tempo run was overall pretty good, though slightly disappointing that I needed to take a short break after the  first three miles. I was not quite at goal pace, but I shoot for around or just under 7 min/miles on tempo runs, especially in the morning (I find it hard to get good results on morning speed work). It was also quite windy.

 2 miles easy, then my splits were: 7:01, 6:54, 6:58, (1 min break) 7:00, 6:50, 2 miles easy.

 I was very pleased with the last mile split. With three weeks until goal race, I think Im doing ok (albeit not brilliant) to get 5 total miles near race pace.

Mizuno Inspire 8s Miles: 9.00
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

Around 8:20 pace, in place of XT which I should have done (hamstring unhappy). But it was ok, and I decided not to do my following day long run as punishment :)

Mizuno Inspire 8s 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
38.000.005.000.0043.00
Mizuno Inspire 8s Miles: 43.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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