Hills for breakfast, hold the gnats

November 16, 2024

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Location:

Snoqualmie,WA,

Member Since:

Jan 31, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

Marathon PR: 4:17 at Portland Marathon, Oct. 2007

5K PR 24:37 2009

10K PR 52:58 2010

Have run 22 marathons to date.

No injuries, ever. :)

Short-Term Running Goals:

Qualify for Boston (4:05 for my age/gender) - or, perhaps, to use my desire for a BQ as a way to get in the hated speed work so I don't just get slower and slower over the years. This goal is "under (re)construction" right now, until I figure out whether it is truly what I want. :)

Long-Term Running Goals:

To continue learning about myself and about running, and to enjoy being a fit, happy runner for life. To always know why I am running and the best way to get the most (both mentally and physically) out of my runs. To keep a sense of humor and remain optimistic about myself as a runner. To enjoy running more and more with every passing year.

Personal:

Baby boomer generation. Jogged a little in my 20's and 30's. Started running seriously in 2002. Low-carb runner since January 2010.

I love long runs and cold, cloudy weather. I don't believe in "junk miles." I am an optimist. I adore dark chocolate, fog, my family, and knitting -- not necessarily in that order.

"As every runner knows, running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are." -- Joan Benoit Samuelson

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Brooks ST3 Lifetime Miles:						891.35
Vibram Five Fingers KSO Lifetime Miles:						23.77
Brooks ST3 II Lifetime Miles:						965.17
Lunaracers II Lifetime Miles:						198.23
Mizuno Wave Universe 3 Lifetime Miles:						104.14
Asics Piranha Lifetime Miles:						536.83
RunAmocs (Softstar) Lifetime Miles:						16.23
Piranha II Lifetime Miles:						219.53

Fri, Apr 10, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.17	0.00	0.00	0.60	8.77

Objective: Fast Finish Friday
Warm up: 2 min walking, 2 mi @ 11:00-12:00
After warm up: moderate (~10:00, + or - for hills)
Penultimate 5 minutes @ 8:40
Cool down: last 5 min @ ~10:30

5AM: 45F, light rain, no wind.

A very pleasant run, though I felt like I was about 90 years old for the first mile. Stiff and tired; I did not get quite enough sleep last night. Saw a raccoon and heard an owl -- it's the time of year I usually start seeing more wildlife on my runs. The rain was light enough to be refreshing.

Bonnie, I did the even-effort exercise on my hills today (except the fast finish bit), and also the fast running at the end. (Everyone, Bonnie has been helping me a bit offline with some training issues.) And just for you Bonnie, I have decided to list my paces more often. I still think any number I put down is kind of misleading, because of the hills. For example, today I was doing the "even effort" thing up a hill of about 5% grade, and I glanced at my Garmin: 13:40! Mile 2 of my run today was almost entirely uphill, and mile 3 was almost entirely downhill. But if I check myself on the occasional flat block or two, I can see what the "effort level" pace is, so I'll report that. How does that sound? :)

To all my Christian friends, a very happy Easter! This heathen won't be blogging again until Sunday, though I'll try to "stop in" and see how everyone's Saturday runs went. Sunday will be my last mega run (though not my last long run) before Eugene. Have a great weekend, everyone!

Blue Nike Triax 12 Miles: 8.77

Comments

From Bonnie on Fri, Apr 10, 2009 at 12:02:33 from 71.210.121.51

Sounds like a great strategy for posting your paces. How long did it take for your breathing to get normalized after the hill effort? So -- how did the 8:40 feel? Was it on flat or still on the hilly side?

Was the last 5 min cool down because you wanted to get in 5 slow miles or was it because you going uphill on the way home or?

From Metcalf Runnig on Fri, Apr 10, 2009 at 12:25:30 from 71.219.132.113

Nice run Sno!! I struggle with the hills around my neighborhood. When I run after work I don't have them, but this morning I got to do them and boy it makes a huge difference.

From Snoqualmie on Fri, Apr 10, 2009 at 13:22:37 from 67.171.56.164

Bonnie, the breathing was extremely close to "normal" during the entire hill (for most all the hills) and completely normal within 10-20 yards of completing them. The 8:40 felt hard for about a block, and after that it felt fine --except!... Except for my breathing. I think I've mentioned this before with speed work. I just never feel like I can get enough oxygen. The last 5 minutes was a cool down "on principle." :) I don't know whether it is necessary, but I always feel like I should do a cool down if I can. I also walk the last 50 yards or so to home.

From Snoqualmie on Fri, Apr 10, 2009 at 13:25:19 from 67.171.56.164

Forgot to answer one of your questions: I timed it so that the 8:40 was mostly flat. A bit of hill at first, then around the duck pond (flat) and then a slight incline, then a slight decline.

From Bonnie on Fri, Apr 10, 2009 at 13:45:11 from 128.196.228.134

Sno, I want you to breath hard up the hills. Not so hard that you have to stop and catch your breath at the end, and not so hard that you can't recover in about 60 secs after you crest the hill, but you should be slightly uncomforatable. You need to leave your comfort-zone a little more ... same goes for the 5 mins fast, it should hurt. It is short enough you won't have any residual problems late in the day, but it should be pretty hard, I might even say "really hard". It is not about pace (so you might want to do on hills) it is about feeling the pain and getting used to it a little more.

From Snoqualmie on Fri, Apr 10, 2009 at 15:12:03 from 67.171.56.164

Well, shoot. That's how I already *was* running the hills! That's my usual hill style. I must have misunderstood the note.

I thought my 8:40 at the end might be a little *too* hard, because you said half m. pace, which for me is more like 8:50 I think. (For flat.) I think we have come to a sticky point here, that is my fitness downfall. My lungs will always lag behind my legs. Going uphill helps (if "hurting" below the waist is the goal) but the limits of my crappy VO2 always spoil the party. Maybe I should do more 400s in the next training cycle. ??

Thanks so much, Bonnie!

From Bonnie on Fri, Apr 10, 2009 at 15:14:44 from 128.196.228.134

I guess I was trying to see how badly your 1/2 marathon pace hurt -- you might have to do almost 5K pace for the fast finish.

From Snoqualmie on Fri, Apr 10, 2009 at 15:18:29 from 67.171.56.164

Maybe it depends on the length of the run. 8 miles isn't a big deal for me. Now Sunday on the other hand... Still not sure if I should mess with just running easy. Maybe last mile with a push. Thanks again!

From lysa on Fri, Apr 10, 2009 at 17:21:29 from 76.23.52.240

wow. good job

From Carolyn in Colorado on Fri, Apr 10, 2009 at 17:22:43 from 71.229.164.25

Not to intrude on the training session with Bonnie, I just have to say that I'm excited that you used the word "penultimate." It's one of my favorite words.

And you trumped Bonnie who only felt 80 years old today.

From Snoqualmie on Fri, Apr 10, 2009 at 18:48:26 from 67.171.56.164

Oh, that's funny. I guess we're on the same wavelength today.

I love "penultimate" too. I may have made my cool down exactly 5 minutes just so I could say that.

From JD on Fri, Apr 10, 2009 at 19:08:15 from 64.65.159.206

You know, my legs have been kind of leaden all week. Maybe it is body snatchers!

Penultimate...? Is that like, a superior writing device?

From Carolyn in Colorado on Fri, Apr 10, 2009 at 19:28:40 from 71.229.164.25

Maybe one of these days you can find a way to use "antepenultimate."

From Snoqualmie on Sat, Apr 11, 2009 at 12:14:30 from 67.171.56.164

And before you know it I will be structuring my workouts around potential linguistic accomplishments.

From Metcalf Running on Sat, Apr 11, 2009 at 18:12:48 from 71.219.132.113

Sno, just had to say I was soooo close to you on the mileage board this week. Maybe soon I will be as good as you :)

From snoqualmie on Sat, Apr 11, 2009 at 21:49:26 from 67.171.56.164

You look at my miles. I look at your paces. The admiration is mutual...

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