KristenRuns

December 2013

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
104.255.008.502.75120.50
Mirage 3 (Pink) Miles: 99.00Pure Flow 1 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Long run at 9:00 average pace.Trying to run my easy miles slower this training cycle. I think 9:00 is about right!

Mirage 3 (Pink) Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Progression run on treadmill. 8:30-9 for easy miles and one mile at 7:30

Mirage 3 (Pink) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.001.500.009.00

Treadmill run with 0.1 miles @ 7:00 pace every half mile.

Mirage 3 (Pink) Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Legs/core workout

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Easy miles around the neighborhood. 9:00 pace.

Mirage 3 (Pink) Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Long and easy on Ocean Beach bike path. 8:30 average pace. No ankle pain!

Mirage 3 (Pink) Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.500.006.50

Progression run on treadmill. 8:30-9, then 7:00 pace for 1.5 miles.

Mirage 3 (Pink) Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

yoga 60 minutes

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.500.007.50

Fartlek run on ocean beach bike path. 6 x 0.25 fast. fast intervals were between 6:20 and 6:40 pace.

Pure Flow 1 Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

8:30 average pace on treadmill. Snowed ALL day in NYC!

Mirage 3 (Pink) Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.000.0012.50

Long run/mini progression on ocean beach bike path with most miles at about 8:35, and one mile at 7:10.

This was the hardest run I've done since coming back to running. Contributing was being tired and probably dehydrated and under fueled (woke up at 6 a.m. ET, 6 hour flight from NYC to San Diego).

Next long run will be easier!

Mirage 3 (Pink) Miles: 12.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

legs/core weights

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

treadmill with hill intervals. 5 miles @8:30 with 6 x 0.25 at 5.0 incline

Mirage 3 (Pink) Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.003.000.257.00

A cool, misty morning in San Diego...I had the Embarcadero path to myself! Lots of yachts and sailboats in the marinas this morning. I love running on mornings like this!

Tempo Run

Warm up

3 miles at 7:00 pace (goal half marathon pace)

0.25 at 3K pace (simulating a surge to the finish)

Cool down

I had a little bit of trouble finding goal half marathon pace during the first mile of the tempo. But then was able to consistently run the pace in miles 2 and 3. Need to work on honing in on that pace.

I easily completed this run, which is a good sign early in the training cycle.

Mirage 3 (Pink) Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Treadmill - I'm back at my parents house in central Illinois, and it was icy and snowing!

4 mile repeats at 7:30.

This was a hulova run. Too much to drink yesterday!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.507.00

Another treadmill run in snowy, cold Illinois.

6 x 0.5 at 6:30. Walked for 0.25 in between, all other miles at about 9:00.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Long run Ocean Beach bike path and Mission Bay. Miles 1-9 at 8:30; 10-12 at 8; 13 at 9

Mirage 3 (Pink) Miles: 13.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy run on treadmill. Most miles at 8:35. +yoga
 

Mirage 3 (Pink) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Scheduled to do core and upper body weights...but got out of work at 3, and it was a glorious June in January day in San Diego. Full sun and 70. So I had to run.

6 miles easy in Balboa Park. Did some trails for the first time since sprained ankle. Felt good!

Plus 6 steep, short hill sprints. (Sore from these!)

Mirage 3 (Pink) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
104.255.008.502.75120.50
Mirage 3 (Pink) Miles: 99.00Pure Flow 1 Miles: 7.50
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