| 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 | | 49.00 | 0.00 | 34.60 | 0.00 | 83.60 |
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| Mirage 4 (Black) Miles: 22.50 | Virrata Miles: 58.10 | PureGrit Trail Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy on Silver Strand bike path.
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| Mirage 4 (Black) Miles: 6.00 |
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| | Race: |
San Diego Track Club's Balboa Park 8 & 3 Miler (8 Miles) 00:58:25, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 8.00 | 0.00 | 10.50 |
| This photo pretty much sums up this race. It was fun!!
This was the 60th anniversary of the oldest race in San Diego! It is a mixed course of pavement, trail, and grass, through every corner of Balboa Park. I run in the park a few times a week but have never quite seen it like this. Some of the course is marked with flags through grass and dirt areas that I never go to. There were lots of short, steep hills, but plenty of flat areas to recover. It’s a great course, and no wonder why this race has been around for 60 years!
My general game plan was to run comfortably on the flats, steady on the up hills, and fly on the down hills.
Miles 1 and 2 were both sub-7 miles. These were more-or-less flat miles on pavement. So it was a good opportunity to put some time in the bank. (1-6:35; 2-6:48). I started out as the first place female, which was a new experience for me. Never been in the front of the pack! I got passed by a female runner somewhere in mile 2.
Most of miles 3 and 4 were trail miles with some big hills. (3-7:26; 4-7:48). I had kept the one female runner that passed me close. On the first big downhill, she absolutely flew down and gained a lot of distance. But I ended up being able to re-pass her on one of these trail miles. It kept me motivated on the down hills the rest of the race to think of how fast she flew down that first hill!
Miles 5 and part of 6 were mostly pavement again, so I picked up the pace here. (5-6:58; 6-6:54). I stuck with a pack of about 3 or 4 guys during these miles, but passed them all once we got back to the bridle trail hills.
Mile 7 had the major climb of the race – POWDER HILL! I picked up my arm swing and made sure to engage the glutes in the stride. (7-7:41).
Mile 8 was back on pavement, but with a steady climb. When it finally leveled out, I didn’t feel that tired, so I picked up the pace and had a good kick to the finish for first place female (8-7:05; 0.21 overage-5:54).
I stayed for the awards, and collected my trophy – a basked full of ingredients for a pasta dinner!
58:25 (7:17 average pace)
1st female; 25th overall of 414.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Cowles Mountain hike up / run down.
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| PureGrit Trail Miles: 3.00 |
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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 |
| Yoga class after work. Legs feeling tender from weekend's race and Cowel Mountain.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| San Diego Track Club workout at Balboa Park.
2 x 1.6 mile hilly loop at 10K pace (~6:30).
10 x 200 m strides.
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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 |
| Leg/plyo workout with Brandon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 7.00 | 0.00 | 10.00 |
| 7 x 1 mile at goal half marathon pace (6:50)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles in Balboa. Left hamstring tightness again - since Thu.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 3.50 | 0.00 | 13.00 |
| Last key workout before the AFC Half. Ocean beach bike path to the jetty and dog beach.
8:10ish pace with 3.5 miles at 6:53. Just couldn't reach down to 6:50 (goal pace) today. I felt really hot but when I checked the weather after I finished it was 72 with 78% humidity. Sounds so nice!
Need to buy a new gps watch. My garmin 210 went through the washer and dryer. Penny likes the garmin 405 and it's $200. The 610 looks pretty nice too but it is $300.
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| Mirage 4 (Black) Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy in Central Park - around the Reservoir.
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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 |
| 90 minutes bikrim (hot 110 degrees) yoga on lower east side with a work colleague. Honestly, it wasn't that hard. I am already heat trained from running in the hot and humid San Diego summer! More hard moments during my long run last Sunday.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| An easy five in Central Park. Storms/rain cleared to sun, and it was a very nice afternoon in NYC. Every single time I've been here this year, there has been major precipitation. At least it wasn't a blizzard this time, I suppose!
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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 |
| 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 |
| yoga/stretch session with Brandon
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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 |
| Yoga, stretching, getting legs feeling as best I can before tomorrow's race. 90 minutes of Bikrim yoga was not the best idea for taper week (legs still a bit sore).
It's going to be a hot one tomorrow, so not expecting a 1:30:xx. Or a PR.
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| | Race: |
America's Finest City Half Marathon (13.1 Miles) 01:32:52, Place overall: 35, Place in age division: 10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| Not a PR, but it's my second best half marathon ever. The sun was out and blasting this morning. Hot and humid conditions made this race very challenging (can't wait until fall!).
The first two miles had a couple of rolling hills (Mile 1-7:02. Mile 2-6:53). Then we headed downhill for two miles (Mile 3-6:35. Mile 4-6:05). These downhill miles look fast - but they were even effort level with the first two.
Miles 5 through 10 were flat along the harbor. Most of it straight into the sun. Baking! I kept most of these miles at 7:00, but in mile 10 I started getting really hot. So I backed off a little bit - especially because I knew the 2 mile hill was coming.
10 mi = 7:07
So began the two mile climb. I stopped looking at my watch. There were tons of people cheering the runners on in these miles, but it didn't help me. I got passed by a female runner on the hill. Tried to stay with her for a while but I let her go. I should have stayed!!
12 mi = 7:28
13 mi = 7:50
Once the course flattened out, I tried to immediately lengthen my stride and get back to race pace. There was a nice downhill for the last 0.2 or so to the finish.
Hopefully, this is the last hot race of the year for me. Cool fall weather, please come soon!!
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga class - instructor did lots of hamstring work just for me. It was a yawn session - which is a good thing. Instructor said yawning is a sign of muscle tension release. I definitely have a lot to release still!
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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 |
| Big stretching/foam rolling with Brandon. +core and upper body.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 30 minute run through Balboa Park. Felt terrible! Tired, sore legs, left hamstring has a hot spot (probably strained it in race). Time for a few days off!
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| Mirage 4 (Black) Miles: 3.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day.
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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 |
| Still resting the hamstring. Del Mar horse races (won $20!) and sailing in San Diego Bay this weekend.
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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 |
| New yoga DVD called Yoga For Runners: Intermediate Program by Christine Felstead. Good hip strengthening and stretching sequence. Had some new poses (to me). Pretty hard. 90 minutes.
After consulting Lore of Running, I'm pretty sure I have a chronic muscle tear. It's massage time.http://www.active.com/articles/rub-out-chronic-muscle-tears-with-cross-friction-massage
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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 |
| Yoga For Runners: Intermediate Program by Christine Felstead
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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 |
| 20 minutes stairs / 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 |
| Massage for hamstring.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.00 | 0.00 | 34.60 | 0.00 | 83.60 |
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| Mirage 4 (Black) Miles: 22.50 | Virrata Miles: 58.10 | PureGrit Trail Miles: 3.00 |
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