KristenRuns

Coronado Independence Day 15K

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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
18.500.009.324.0031.82
GoRun 2 Miles: 5.00Mirage 3 (Gray) Miles: 12.00Mirage 4 (Black) Miles: 14.82
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

After a day trip up to San Juan Capistrano to see the old mission there, a couple hours of tennis. Inspired by Wimbledon, I was practicing approach shots and volleys today. Still wish I had a seve...
 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run (8:30) around the sights of Old Town after work. Old Town State Historic Park is the most visited California state park, and, coincidentally, the Old Town zip code has the highest tequila sales in the United States.

GoRun 2 Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.004.007.00

San Diego Track Club workout. This was a "pyramid interval" workout. 400, 800, 1000, 1000, 800, 400 at 5K pace with 2 minute rests. Still running these with 50 people on a grass loop in the park, so the distances are estimates. It's chaos. My first 400 was 0.43 on the Garmin. I never know where we are supposed to stop...but I like looking extra tough since I'm doing extra. ;-)

Ran them between 5:50 and 6:10 pace. More like 5:50 for the shorties and 6:10 for the longs. :-\

Then 10 x 100m strides. These are almost easy now.

Mirage 3 (Gray) Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy through Balboa Park on a warm, sunny day at lunch. Think it's time to retire these shoes with only 282.2 miles on them. My shins are starting to feel splinty. Besides, I really dislike the color.

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

Shin splints! --> Rest day.

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Race: Coronado Independence Day 15K (9.321 Miles) 01:05:28, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.009.320.0011.32

Another race, another 7:00 average pace, which is about the same average pace as last month's Half Marathon. I'm getting frustrated with not being able to break into the 6:5X range in races. But I can attribute this race's 7:00 average pace entirely to weather. By the time the race started at 7 a.m., the marine layer had already burned off, and it was fully sunny - UV index 10+. I'm unlikely to get a lot of sympathy here but it was HOT...for San Diego. By the time I finished it was 73 degrees with 80% humidity.

My plan was to run 6:55 for the first half and 6:50 for the second half, if I could. I knew the course was perfectly flat, and there was no wind that morning. The race was on out-and-back course, starting in Coronado Tidelands Park (under the Coronado Bridge) and to the Navy's Amphibous Base, then back. The Naval base sounds more interesting than it actually was...the most interesting part was that there was an on-base McDonald's. And the french fries smelled delicious!

Each mile was really the same experience - flat and hot. I quickly revised my plan and just tried to maintain a 6:55-7:00 pace. The one mile that stands out was the last one...I suffered from a stomach stitch in the last 0.5 mile - probably from dehydration.

Still, it was a good effort. I stayed focused, and passed a lot of people in the second half. I was 12th female at the turn around point, and finished 8th female and first in my age group.

Mile 1 - 6:38

2 - 6:52

3 - 6:58

4 - 6:51

5 - 6:58

6 - 6:55

7 - 6:58

8 - 6:54

9 - 6:57

last part (0.49 by my watch) - 6:55 pace.

Official average pace was 7:02.

 

Mirage 4 (Black) Miles: 11.32
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Easy miles with my dad! We were the best dressed father-daughter running team on Harbor Island.

Mirage 4 (Black) Miles: 3.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.009.324.0031.82
GoRun 2 Miles: 5.00Mirage 3 (Gray) Miles: 12.00Mirage 4 (Black) Miles: 14.82
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