| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Swimming Lifetime Miles: | 43450.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 139.45 | 5.00 | 14.60 | 3.25 | 162.30 |
|
| Pure Flow 1 Miles: 26.80 | Mirage 3 (Pink) Miles: 121.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Easy run from home to Balboa Park. All miles at 8:00-9:00. Longest outside run since I sprained my ankle in April 2013. No ankle pain.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Legs and core workout.
+yoga
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Progression run on treadmill. 9:00-8:00 with last 0.5 at 7:00.
+yoga
|
| Mirage 3 (Pink) Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 3.10 | 0.00 | 6.00 |
| Threshold run on treadmill (dark so early).
Warmed up with 1 mile easy
Threshold miles - 3.1 miles at 7:24 pace
Easy miles/cooldown 2 miles
The 7:24 pace felt challengeing at the end, mostly in upper body. Lost some endurance up top too.
+yoga
|
| Mirage 3 (Pink) Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga/stretching 1 hour.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy miles along Embarcadero. 8:30 average pace. Goregous fall San Diego morning. Used Runkeeper on my iPhone 5S. The app tracks stride rate; I was right at 180 steps per minute.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Long run at about 9:00 pace. Checked out the Ocean Beach bike path. It was a beautiful morning again in San Diego. About 65 degrees and gloriously sunny.
Ankle felt sore during run, like it usually does when I run outside. But not a sharp pain, so I ran on. The treadmill used to fell like this (and doesn't anymore), so I think it is part of the recovery process.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights - legs, core, a little bit of upper body.
+yoga
|
| | Race: |
City of Bloomington 35th Annual Thanksgiving Day Turkey Trot at Miller Park (3 Miles) 00:19:19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| I went out very, very fast. But then settled into a rhythm by about the half mile mark.By about end of the first mile, I had formed a nice little group with about a half a dozen other runners. I stayed in the back of the pack, using them to block the wind. The pack was going a little bit faster than I had planned, but I decided to stay with them. The group broke up in the last half mile of the race, and I decided to go with the faster runners and kick.
The course was a little bit short, so it was an average pace of 6:51.
I was very happy with an average pace that began with a ‘6.’ I was projecting a little bit slower pace, since it was colder than I’m used to, and I didn’t do a proper warm up. I also think I’m in a little better shape than I thought I was. What a nice surprise! The ankle held up very well. No pain during the race, or after.
My dad ran this race too. I did a little cool down run and found my dad on the course and helped him bring it home!
|
| Mirage 3 (Pink) Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.50 | 5.50 |
| Easy run with 10 strides. I ran these miles a little too fast. Average pace of 8:12.
|
| Mirage 3 (Pink) Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Progression run on treadmill. 8:30-9 for easy miles and one mile at 7:30
|
| Mirage 3 (Pink) Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 1.50 | 0.00 | 9.00 |
| Treadmill run with 0.1 miles @ 7:00 pace every half mile.
|
| Mirage 3 (Pink) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Legs/core workout
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy miles around the neighborhood. 9:00 pace.
|
| Mirage 3 (Pink) Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Long and easy on Ocean Beach bike path. 8:30 average pace. No ankle pain!
|
| Mirage 3 (Pink) Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.50 | 0.00 | 6.50 |
| Progression run on treadmill. 8:30-9, then 7:00 pace for 1.5 miles.
|
| Mirage 3 (Pink) Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| yoga 60 minutes
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.50 | 0.00 | 7.50 |
| Fartlek run on ocean beach bike path. 6 x 0.25 fast. fast intervals were between 6:20 and 6:40 pace.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 8:30 average pace on treadmill. Snowed ALL day in NYC!
|
| Mirage 3 (Pink) Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 1.00 | 0.00 | 12.50 |
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| legs/core weights
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| treadmill with hill intervals. 5 miles @8:30 with 6 x 0.25 at 5.0 incline
|
| Mirage 3 (Pink) Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 3.00 | 0.25 | 7.00 |
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 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!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 2.50 | 7.00 |
| 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.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run on treadmill. Most miles at 8:35. +yoga
|
| Mirage 3 (Pink) Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 139.45 | 5.00 | 14.60 | 3.25 | 162.30 |
|
| Pure Flow 1 Miles: 26.80 | Mirage 3 (Pink) Miles: 121.50 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|