| 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 | | 74.80 | 1.00 | 18.30 | 0.50 | 94.60 |
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| Mirage 3 (Pink) Miles: 34.80 | Mirage 3 (Gray) Miles: 59.80 |
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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 |
| 30 minutes elliptical
Pull up workout: 4x30 sec 3 way plank; 3x13 cable row (50 lbs); 3x20 push ups; 3x12 military press (10 lbs); 3x15 pullovers (20 pounds)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| easy run to Ocean Beach bike path. Wore the new Dr. prescribed arch supports, and no hip pain. amazing what a little insole can do!
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| Mirage 3 (Pink) Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.30 | 0.00 | 5.30 |
| Pull up workout - 2x4 pull ups - supinated grip (no assist); 3x15 pull downs - supinated grip (55 lbs); 3x13 upright rows (30 lbs); 3x13 close grip bench press (45 lbs)
3 x 1 mile at goal half marathon pace (7:00) - on treadmill.
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| Mirage 3 (Pink) Miles: 5.30 |
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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 / core
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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 |
| 30 minutes elliptical.
pull up workout: 3x5 plyometric pushups; 3x15 single arm rows (20 lbs); 3x15 front raises w/ 10 lb plate; 3x20 push ups
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Easy run at lunch in Balboa Park.
A news crew stopped me to interview me about a local runner who was recently assulted by a registered sex offender on the Bridle Trail, one of the trails in the park - a trail I've run on at least 100 times. He threw her to the ground, but she was able to fight him off. Two walkers also were there at the right time and helped her. The sex offender was later found and arrested. This happened about 2 weeks ago.
I told the news guy that I was surprised she was assaulted there. The trail runs parallel to the 163 - a busy freeway that cuts through the park. If you've ever run San Diego RnR, that's the freeway you ran on. There are always a lot of people on the trail too. It's not secluded. I said I sometimes saw suscipious people in the park but I just try to avoid them.
He asked me if I ever thought about running with a buddy? I said I don't have any one to run with at this time of day. (But actually, even when Penny lived here, we rarely ran together. We've all got our own training plans to follow!)
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| Mirage 3 (Gray) Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| Tempo run before work this morning. 5 miles at 7:00 was the plan - I had hoped to do a few at 6:50. Had a good night's sleep. Not that many miles this week. Ate a good dinner - early last night.
But I could barely keep at 7:00. Splits were 7:09, and then four miles of 7:03. I thought I this would be easier. I was pretty much spent at the end.
Maybe I overestimated my fitness? Maybe it's just one of those days?
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| Mirage 3 (Pink) Miles: 8.00 |
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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 |
| In Vegas doing the anti-workout - drinking, gambling, and lots of second hand smoke.
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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 |
| wiped out from vegas - really, i stayed out til 5 a.m.? why did i buy that fancy hotel room?
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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 |
| work - ALL DAY LONG.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy in mission hills + 6 hill sprints (shorties)
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| Mirage 3 (Gray) Miles: 4.50 |
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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 |
| work - ALL DAY LONG.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy on treadmill at hotel.
plus pull up workout - i can do two full pullups now.
jump pullups 3x8; bent over rows 3x20 (40 lbs); three way shoulder raises 3x10 (5 lbs); dips 3x9.
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| Mirage 3 (Gray) Miles: 5.00 |
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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 |
| travel day from hell - NYC to San Diego.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy in mission hills. running the San Deigo 10/20 tomorrow.
checked out a new trail in my neighborhood called Mission Hills Open Space. Not good for running. Trail very narrow and had to jump 2 feet over a creek (dry). Also had to walk in a bunch of spots because of sheer drops and other spots were very rocky (big rocks).
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| Mirage 3 (Gray) Miles: 4.50 |
| | Comments(2) |
| | Race: |
U-T California 10/20 (10 Miles) 01:09:55, Place overall: 93, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
| Keeping on track with incrementally speeding up my half marathon pace. I ran a 15K at the beginning of January at 7:11 average pace, a half marathon in mid-January at 7:09 average pace, and now this 10 miler in mid-February at 7:00.
A PR by definition - I've never run a 10 mile race before.
Overall the course was flat - most of it along the 101 in Del Mar, Solana Beach, and Encinitas. I lived in this area of San Diego for 5 years and ran this route probably 100x - so it was kind of my home course. There was one mile that had a longish hill - made more difficult by the wind. Most miles were right at 7:00 or just under - with the hill mile (mile 6ish) coming in a little bit slower. I ran the last two miles fast - 6:35 and 6:45. I passed 11 people in the second half of the race, continuing the trend of strong finishes in my 2014 races. It was another negative split.
I spent a lot of the race with my eyes closed - as documented by the race photographers. During the early miles, I was closing my eyes and telling myself I was in control of the pace and I could keep it up. In the late miles, I was closing my eyes to dig deep to stay at those fast paces and not get repassed by anyone!
Weather was very foggy at the start and then the marine layer burned off by mile 2 or 3. It was actually pretty warm - and there was a coastly eddy wind coming off the ocean to deal with.
Race organization was really good - same quality as RnR race series but with the same price - $85 entry fee. This is the second in the "10/20" series (10 miles/20 bands) - the other race is in Austin. Owner of race was an original founder of RnR. The prize money was $3K for first male and female, bringing out some fast elites. First place male was 48:00 and first place female was 54:49.
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| Mirage 3 (Pink) Miles: 10.00 |
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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/core at gym
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy through Mission Hills and Balboa Park before work. I'm still on east coast time from last week's NYC trip - which is awesome! Makes getting up for an hour run before my day starts so easy!
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| Mirage 3 (Gray) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy run before work in Mission Hills, Old Town, and the Presidio. Felt very tired today and went with it. Most of these were at 9:15+ per mile.
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| Mirage 3 (Gray) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
| Fartlek run in the a.m. 4 flats and 6 hills. Left thigh - think its the quad muscle - was a little bit bothersome during the run and after. Think it is muscle soreness. Not sure what from.
p.m. pull up workout - 3x10 assisted pullups (30 lbs assist); low row 4x15 (45 lbs); military press 3x15 (15 lbs); dips 3x6 (body weight); kipping pull ups 3x4.
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| Mirage 3 (Gray) Miles: 7.00 |
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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 |
| 25 minutes elliptical very easy - heart rate sub-125
core
yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy run in mission hills and bankers hill.
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| Mirage 3 (Gray) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Long run from harbor island to cabrillo. Ran through rosecrans national cemetery. Lots of hills. Most miles between 8 and 8:30 except the hills--took it easy on those.
The rolling hills on this route were pretty steep - and joints feeling a little achey several hours later. Probably from downhills at the end of the route - might have had some bad form.
Looking back at my training logs - I ran this route 4 days before I sprained my ankle April 2013!
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| Mirage 3 (Gray) Miles: 13.00 |
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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/core.
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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 |
| Joints still feeling it after Sundays long hilly run so I did elliptical in lieu of an easy run for 30 minutes at moderate effort (145-150 heart rate). Followed by pull-up workout.
5x20 push-ups
4x13 cable rows (55 lbs)
3x12 upright rows (30 lbs)
3x11 pullovers (25 lbs)
3x5 plyometric push-ups
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run in my neighborhood - called Mission Hills. I live in South Mission Hills - today I ran up to North Mission Hills - and it felt like an entirely different neighborhoood. In North Mission Hills, there windy, narrow roads that follow the canyons and hills. In my part of the hood, we are on a grid layout and the streets are pretty wide. Interesting place for an easy run. Had to really pay attention to directions so I didn't get lost!
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| Mirage 3 (Gray) Miles: 5.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Progression run on treadmill last mile at 7:30
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| Mirage 3 (Pink) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 74.80 | 1.00 | 18.30 | 0.50 | 94.60 |
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| Mirage 3 (Pink) Miles: 34.80 | Mirage 3 (Gray) Miles: 59.80 |
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