KristenRuns

Week starting Mar 16, 2014

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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.

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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
8.500.004.501.0014.00
Mirage 3 (Pink) Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took a rest day because (1) I was feeling a deep sore spot in my left quad, (2) it was hot (80F at the coast), and (3) I had to work all weekend...again!

Made it to Coronado beach for a 3 or 4 mile walk to enjoy the warm temps in the evening. And also a gorgeous sunset over Point Loma!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Leg/core workout with Brandon

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.500.009.00

Threshold Workout (at the Embarcadero) - 2 x 15 minutes at goal HM pace (6:50) with attempts to accellerate to 10K pace (6:30). Never quite made it down to 6:30 though.

First interval was 6:38 average pace for 2.26 miles.

Second interval was 6:46 pace for 2.22 miles.

Mirage 3 (Pink) Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

20 minutes on stair mill at easy to moderate effort. Read in Runners World artilce that stairs are good cross training for running. It builds stabilizer strength (if you don't hang on the arm rests)  and muscular strength because it is like a seep incline (I think a 65% grade or something like that).

pull-up workout - 9 weeks ago, I started a series of 18 workouts designed by US Marines for female marines to develop strength to pass the physical test requiring 3 pull-ups. I finished the series today. When I started I could do 1 pull up only 1 time. Today, I did 3 sets of pull-ups - 5, then 4, then 3. Now what? I guess I do a mud run while I have this strength...

pullups (5, 4, 3 - unassisted), cable rows (3x12 - 55 lbs), dips (5x8 unassisted), 3-way shoulder raises (3x10 - 10 lbs).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.005.00

Fartlek run in Balboa Park. Easy miles with 8x40 seconds at hard effort (probably 1-mile pace) with 90 second rest intervals. I was running slow during these recoveries. Wonder if it is worth running a little faster during the rest interval?

Mirage 3 (Pink) Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No workout today. I've had lots of inconsistent weeks of training already this year due to work. But gotta pay the bills I guess!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Came down with the flu!!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.004.501.0014.00
Mirage 3 (Pink) Miles: 14.00
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