| Location: New York,NY,USA Member Since: Nov 19, 2013 Gender: Female Goal Type: Age Division Winner Running Accomplishments: 5K PR = 18:47 (Winter 2014)
10K PR = 39:24 (Fall 2012)
13.1 PR = 1:31:24 (Spring 2014) Short-Term Running Goals: 1:30 Half Marathon
Long-Term Running Goals: Stay injury free. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Swimming Lifetime Miles: | 43450.00 |
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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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| Spinning Minutes Miles: 170.00 |
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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 |
| Spinning (Dansooz Studio)
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| Spinning Minutes Miles: 60.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spinning (Evolve Studio), stretching/rehab exercises for hamstring, Epson salt bath. This is becoming a habit!
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| Spinning Minutes Miles: 50.00 |
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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 |
| Spinning. This class was taught by a road cyclist and focused more on form and technique. First class that wasn't a series of sprints. More of a tempo effort.
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| Spinning Minutes Miles: 60.00 |
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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 |
| Legs/stretching/rehab/core exercises with Brandon. No spinning tonight. "You even need rest days from spinning," Brandon said. It's not running, but it's still intense cardio and exercise. He's right. No spinning tonight.
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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 |
| a.m. - form drills with Jonathan's meet up group (some demonstrated here: https://www.youtube.com/playlist?list=PLA284ED9C84EFC9C4)
- Heel walks- dorsi/pull toes to shins, walk with straight legs on heels(forward and backward)
- Toe walks- Tip toe forward and back keeping heels off ground, strong on first 3 toes
- Extensor loop walks- swing leg forward, landing on heel and roll through foot, engage the foot/use for work, roll heel to toe and extend the leg behind on toe-off
- Extensor loop skips- same but bouncy and at speed, use the arms alternatiing
- A walk-Drive hip and knee tall from back leg pushing behind, upper body forward, dorsiflex ankle
- A skip- same but @ speed, slight skipping bounce to it
- B walk
- B skip
- Lateral walk (side ways, push and pull)
- Lateral skip- same, but @ speed
- Backwards walk- heel to butt then push back straight behind w hip
- Butt kicks
- High knees- drive knees up, push back leg down into ground, dorsi ankle
- Dribble ankle walking- step up and over opposite ankle bone, small circular motion with feet, small steps, head tall, roll through feet, knees bend some
- Dribble ankle- same as above but @ speed
p.m. - upper body/core/stetch/yoga
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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 |
| drills, yoga
| | Add Comment |
| | 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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| Spinning Minutes Miles: 170.00 |
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