| Location: Bountiful, Member Since: Oct 19, 2008 Gender: Female Goal Type: Age Division Winner Running Accomplishments: Marathons - 15
Marathon pr 3:54:50 Short-Term Running Goals: PR at St. George Half (painters) 1:51:20
Long-Term Running Goals: Qualify for 2010 Boston - I did it!!!! Personal: Married for 28 years with three wonderful children, and two darling grand children. Favorite Blogs: |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 138.80 | 29.60 | 25.00 | 12.30 | 0.00 | 205.70 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day 0 miles |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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I hope I am doing this right? I think tempo miles are threshold miles!
Tried to do all three at 8:30 but only did two at 8:30 and did one at 9:00
Lifted for legs 30 min ham, quad, calf and glute | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Weight trained and spin class
Lifted for bi,tri abs and lats 45 min |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ran three miles starting at 10 min miles upped speed every two min until 8 min mile.
Lifted for quads, hams and abs
Spin class - it was really hard was at "puke pace" for at least a 10 min | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Ran 3 miles with a 2% incline at a 10 min mile pace it seemed too slow and I know it is suppose to be an easy day but I bumped it up to 9 min miles for the last mile.
Lifted for Biceps and Triceps
Spin class - mostly intervals | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Six mile today on the elliptical resistace set to an 11 finished in 46 min. Felt really strong today maybe the cross trainging is working!
Lifted for lesgs - quad, ham and calf
Yoga - Hard class with a lot of back bends I really don't like back bends and she had us do back bend push ups I couldn't even do one how pathetic is that! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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I went out for a ten mile run today. I wanted to keep up my base miles from the marathon even though I am only training for a half. We were going to leave for the BYU game at 9:30. I was going with my cute friends so I couldn’t just throw on a baseball hat and call it good I had to have time to get ready. I left the house at 6:15, it was very dark and it stayed dark for most my run I really need to find a running buddy, it was not really safe running in the dark alone. Anyway I didn’t really run faster than normal but I did feel really strong at the end so this made me happy.
Splits
1 – 9:14
2 – 8:59
3 – 9:14
4 – 8:48
5 – 9:29
6 – 9:00
7 – 9:37
8 – 11:17 Not sure what happened here although I did have to stop at a light but not for that long?
9 – 9:37 10 – 11:12 I always walk up the hill to my house as my cool down maybe next week I will try to run more of it. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day Yea! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
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Ran 5x400 at 5k pace which is 7:30 for me. I did this on the treadmill. One mile warm up first one 7:30 pace seemed to easy walked 100 then next one at 7:24 pace walk 100 and did the same for the third and fourth still seemed a little to easy so I did the fifth at 7:00 pace.
Here is my question for all you pros out there because this seemed to easy next time should I
a) jog not walk rest interval
b) run them all at 7:00 pace
c) walk/jog only 50 meters
d) something else I am to new to even know
Oh by the way next time I do this speed work out I will do 6 interval instead of 5
Lifted for quad, ham, calf and glute | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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A little bird called me at 12:00 today and said I was a slacker because I had not posted yet. I told her that it was because I had not gone for my run yet. Good thing for her and this blog or I might have just blown it off.
I went out and delivered flyers around the neighborhood for our trunk or treat party during my run. So I am counting it as fartlek training, (run to the house and then post flyer) hill training (up and down the drive ways) and cross training (up and down the stairs). I call that a well rounded work out! 3 miles in 33 minutes - Hey smooth what does the number three mean? | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 miles today put the incline at 2% and the speed at 9:12 (what an odd pace but it is 6.5 on the treadmill) bumped up the speed for the last quarter mile to 7.0 felt good at the end.
Lifted for biceps, triceps, abs and back
Spin class – VERY HARD almost like a tempo run she called it - sustained pace I called it 60 min of “puke pace” on a hill! (ok only 45 min with the cool down and warm up but I wanted everyone to fill sorry for me!)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Lifted for quad, ham, and calf
Spin class - not as hard today
feel a cold comming on I am going back to bed | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| sick |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| still sick! |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day I do not really need it but I don't run on sunday! |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three mile I wanted them to be tempo miles but I guess I am still not all better I ran the first on in 8:29 the second in 8:57 (had to wait to cross street) but the last mile was harder than it should have been and I did it in 9:41 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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I don't really think these are threshold miles but they were not easy miles eather.
I was going to run to vote this morning 1.5 miles from my house and then run home. I watched the news last night and they said it would start to ran at 11:00. I planned to be out the door by 7:30 and so I had plenty of time to get there and back before the rain started. To my surprise it started to rain right at 7:30. I was going to run any way but didn't want to run with an umbrella and I didn't want to stand in line without one. so I drove, voted and then went to the gym. Ran 3 miles at 1% incline first one at 9:12 second 8:49 adn last one with intervals were I ajusted the speed any were from 6 mph to 7.2 mph. Tomorrow I should run three miles at race pace but I am not sure what that pace is right now - Kimmy what pace are you going to run for you race pace day? I think I might try 8:49 at 1% and see how that goes.
Lifted for ham, quad, glute | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 miles at race pace is what the work out called for today. I was not sure if I should go at 8:45 which is my marathon race pace or 8:30 which is my half marathon race pace. After talking to Kimmy I decided to go with the 8:30 and see how it would go. Here is how it went.
Warmed up slowly for 5 min at a 1% incline I started at a 5.5mph and worked up to 6.0 after the five minutes I bumped up the speed to 7.1 mph (8:27 pace) ran that for a mile and a half and then bumped the speed to 7.2 (8:20 pace) ran that for .8 of a mile and then the last .2 I went to an 8.0 (7:30 pace) It didn't feel good but I think the thing I am learning about speed work is that it is hard, it should be hard. I so wanted it to get easy but I don't think it will and if I want to get faster I need to just stay with it even though it its hard.
Lifted for bicep, tricep, abs and back
Spin Class - Took it easy today I was spent from the run. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Three miles again... 10:00 9:12 and 8:49
Lifted for ham,quad and calf
Spin Class | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Elliptical - 6 miles 46 min resistance 11
Lifted arms, abs and shoulders
Yoga | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Out the door at 6:15 for my run today. Went for a 10 mile run. When I started I told myself that I was still getting over being sick and I wouldn’t look at my watch at all this run. I still took it with me of course I would feel naked without it! Here are my splits and I am looking at them for the first time as I type this.
9:20, 8:57, 9:14, 9:01, 9:29, 8:52, 9:36, 9:49, 10:11, 11:28
Here are my splits from when I ran the same route two weeks ago
9:14, 8:59, 9:14, 8:48, 9:29, 9:00, 9:37, 11:17, 9:37, 11:12
The hills at the end of this route kill me!
It is weird how some of the miles are the exact same pace from last time I did this run! Off to BYU game and then to the “Taste of Utah” charity event. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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6X400 meter repeats. Last time I did these the 7:30 speed seemed to easy. Someone suggested I tried raising my incline to 1% and then try them. I did and they were much harder. I did all six at 7:30 speed with 100 meter walk in between.
Lifted for ham, glute and calf | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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Ran 4 miles today outside. splits: 8:32, 8:44, 8:40, 8:31
I seem to be getting faster but the last mile was really hard to stay with the pace. I am sure that I couldn't have gone much longer at this pace. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 miles 1% incline 9:13 pace
Lifted for ham glute and abs (very little lifting today got to the gym late)
Spin - Speed work I think I lost ten pound of sweat... oh yea girls don't sweat I "Glistened" a lot! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ok I had somthing weird happen to me at the gym today. I ate breakfast and went to the gym. I started to run and I suddenly got VERY hungry not that oh I could eat hungry but the fast Sunday hungry. I was looking for used gum hungry (not really that is gross!) Anyway I finished my run but it was much slower. I did 1.5 miles at 9:13 and then had to do the last 1.5 at 10:00. In my gym bag I had ten raw almonds I ate them and lifted for my arms. When I was going into spin I still felt hungry started class and about half way through the feeling went away. Weird right! Have any of you had this happen? | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Elliptical today 6 mile 46:36 Minutes resistance 11
Lifted for legs
Yoga - today in yoga we didn't use our mats for half of the class. Instead we each had two towels and they were placed depending on the pose either under our hands or our feet. It is amazing how much harder a pose is when your feet or hands are sliding our from under you. I really had you use my muscles to stay in the pose. My teacher said this is how we should feel in the poses all the time even when we are on our mats. She said that we ofter relax in a pose that should be killing us. We then used our mats for the same poses and tried to get the same feeling... it was hard. Between lifting and yoga my legs got a really great work out! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 4.50 | 0.00 | 0.00 | 5.50 |
| I was not sure how far I wanted to go today the schedule said to run a 5K today so 3 miles fast. I knew I wanted to run more than 3 miles but I was not sure how much more the plan was to head out the door and see how far I could go at half marathon pace. I used a route that is very hilly the whole way. There are not a lot of steep hills but you are either going up or down there is not a flat area on this road. I ended up going 5.5 miles here are my splits: 9:01, 8:35, 8:32, 8:39, 8:30 and the last half mile is listed at 4:36 (I am not sure what that means) I felt much better at the end of this run than I did the last time I ran this speed, I hope that soon this speed will feel much more comfortable. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day - I ate way too much! |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three very ugly miles on the treadmill. Half way through had to pick up daughter from a friend never seemed to get into a good pace. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Went out to do a mile loop around my house four times. It is very hilly and steep both up and down after the first mile I decided that was not fun at all and did the other three on rolling hills
splits: 9:20, 8:46, 8:38, 8:40
The day was so nice I spent the next few hours in the yard and I am heading out with a book right now just to enjoy the sunshine. I called Kimmy and told her she needed to skip work and enjoy the sun as well. I hope she does. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Tempo run today. On my schedule it said 35 min tempo run. I am still not sure what this means. I know that a tempo run should be faster than your goal race pace. What I am unsure of is how much of the 35 minutes should be faster and how much faster than race pace should it be.
This is what I did set the treadmill at 1% incline and 35 min run time. I started at a 6.0mph pace and every two minuted I would up the pace by one. When I got to 7.2 mph (8:20 pace) I stayed at this pace for 6 minutes and then did 3 minutes at a 7:0 pace (8:34 my goal race pace)
Was I even close to a "tempo run"? I should add that 8:30 is my goal race pace at this point I am not sure I could run it further than a 10k. I am training for a half marathon.
Lifted for abs and legs (very little)
Spin class | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 miles on treadmill 1% incline and 6.5 speed
Lifted for legs and abs
Spin class - The guy next to me is a Ute fan and in my mind I decided that whoever "won" class (worked the hardest) there team would "win" the game. I must say I won class but I am not sure at what cost. I really was not sure if I could walk to my car after, but if the cougars win Saturday it was because of me! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Six miles on the ellipticle 11 resistance 44:50
Lifted for arms and abs
Yoga
Nails are painted Blue with Cougar Blue hair extentions in ...I am ready for the game tomorrow! |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.70 | 0.00 | 0.00 | 0.00 | 0.00 | 10.70 |
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Legs felt really heavy today. Ran four mile to the rec. center met up with running group. Ran the 5k route and the ran four miles home. I have not looked at my splits yet but I know they will be slow. I think the spin class on Thursday really took more out of me than I thought.
splits:
Miles too rec. center 9:03, 9:19, 9:12, 8:52,
5k miles 8:19, 9:16, 9:10
Miles home 10:40, I don't know this mile turned off Garmin at light and forgot to turn it back on, 10:18, 9:02, | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick stayed in bed all day |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still sick! |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still sick |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Lifted for arms and abs
Spin class - went easy I noticed when my heart rate went above 150 I would feel light headed. Kept heart rate in 140's until then end of class and tried to go above 150 again and it was not as bad. | |
| | Race: |
Rec Center Turkey Trot (3.1 Miles) 00:25:01, Place overall: 74, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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As most of you know this race was going to be the first time Kimmy and I race each other rather than running with each other. I was still a little sick when I got up for the race and was a little scared about pushing my heart rate after the spin class.
When I went to wake up Katlyn she said her back still hurt (a problem she has been having for a few months now). I knew she was feeling bad because she really wanted to run with McKenna. Anyway when I told Kim Katlyn was not going to run Kim decided to run with McKenna and I was on my own.
After we got our bags Kim and I decided to warm up for a while. I started to feel light headed again, I look at my heart rate monitor and my heart rate was 152. I was afraid that I would not be able to defend my title from last year (I won my age group). The plan was I would start out going as fast as I could and if I felt like I was going to pass out I would slow down and run with Kim and McKenna.
I started out and felt bad but I remember during spin that the feeling passed so I thought I would give it a minute and I started to feel better soon after we started. About ¾ of a mile into the race a very nice man started to run beside me. I think he thought I was a new runner and he would yell out our time from the stopwatch around his neck. This actually really helped because I didn’t need to look at my Garmin I could just run. My first mile was 7:43. I knew this was a little fast but this is the only portion of the race that was down hill and I wanted to take advantage of it. At 1.5 mile My “team mate” yelled out 12:00 even I thought if I could keep up this pace I could come in around 24 minutes I was really excited. About this time my “team mate” started to fade and I was really sad because he was so much help. I finished the second mile in 8:13 but I still felt great. At mile 2.5 I felt my lungs start to give out. I was still really congested. I guess you need to breath to run, who knew! I could here myself wheezing as I ran and people started to pass me. I just wanted to hold on until the end. I turned the corner right before the finish line and there was a lady in front of me that I though might be in my age group. I had to pass her I push and did just barely. The last mile was 8:35 with a total time of 25:01. I took first in my age group and 74th over all. Last year I finished this race in 24:59 with splits of 7:30, 8:11 and 8:23. This year they changed the start and the finish because it was too short last year so I am happy with the race over all. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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6 miles elliptical 11% resistance 44:38 minutes
lifted for armes
Yoga |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
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I needed to run 13.1 miles today to get in my half for the month of November (Cougars Challenge) I was STILL not feeling well but it was the last day I could do it so I was out the door. I felt tired and had no energy the whole run, my legs were never tired but I just couldn't make them move. I even walked most of the last two miles. I would run until my lungs would burn and I felt like I was not getting air and then I would walk until my legs got cold (I was in short silly me!) Here are my very ugly splits!
9:20, 9:49, 9:19, 9:15, 9:24, 9:51, 9:26, 16:03 (stopped to go potty must not have turned off watch oops!)9:20, 10:21, 10:36, 12:31, 11:55
You can totally see where I hit the wall. This has really never happened to me like this before and I hope it never does again! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
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Ran 7X400 meters at 7:30 It was much harder this time. I need to keep telling myself that it is suppose to be hard that is why the call it a WORK out!
Lifted for quad glute ham and calf
did 3 sets of 8 pull ups on the Gravitron
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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Four miles outside today on rolling hill route (Davis Blvd)
Splits: 9:00, 8:41, 8:24, 8:12
It was hard but I am trying to make my workouts harder so that I can see improvement or at least get used to the pain! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 2.00 | 0.00 | 0.00 | 3.00 |
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3 miles 1% incline first one at 6.5 (9:13 pace) last two at 7.0 (8:34 pace) It was not easy but not as hard as in the past hopefully it is a combination of me getting faster and over my cold.
Lifted for hamstrings and then spent way too much time on the gravitron (Teena I said your name in vain several times today sorry!) I put just enough weight on the gravitron to do one pull-up and I tried to do two at that weight then I would add 10 pounds and try and do three etc. (when you add weight to the gravitron it is easier not harder) I am not sure how many pull-ups I did but I can't move my head or neck right now (Oh sorry Teena I just said your name in vain again! Teeeeennnnnaaaa) I am saying your name the way Captain Kirk said Kaaaahhhhnnn in the second Star Trek move!
Spin - hill intervals, I forgot my heart rate monitor and felt naked in class without it! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Ran 3 miles 1% incline speed 6.5 (9:13 pace)
Lifted quad, Gravitron 3 sets of 6 pull-ups at easier weight.
spin class | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Elliptical 6 miles 11% resistance 43:06 Getting much faster!
Lifted for arms
Gravitron 8 pull-ups lowered weight by 10 pounds, 6 pull-ups lowered weight again, 5 pull-ups. Still 0 pull-ups on my own!
Yoga - I could do a pose call side crow today for the first time. In the past I have been able to get into the pose but not hold it for very long. I think because I have been spending so much time on my back and shoulders it has become easier. On my left side I think I could hold it all day. this is what it looks like if I can bring in the photo.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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I wanted to do 13 miles today with Kimmy but we couldn't get together so I planed on doing 6 before the Christmas breakfast this morning. One emergency after another prevented me from going before the party. Then one fun thing after another prevented me from going after. Finally around 4:00 I changed and started to go out when my son came home, said that he was going to babysit his girlfriend's puppy which being translated from teenager into English ruffly means "mom if you don't want to be cleaning little messes up of the carpet all night you will need to babysit the dog" I took the dog to the park and started to run with my Garmin hoping I could get a few miles in but the dog wouldn't follow. Finally I convinced my daughter to watch her while I ran. I started out all was going well until it started to get dark and I noticed I was wearing pavement gray and nothing reflective at all! I turned around and ran home I could have put on something reflective and gone out for the last three miles but the puppy had already done her business on the carpet so I stayed home and watch her. I guess I was not ment to run today!
splits 9:54 (with dog at park), 8:07, 8:13 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day - ate way too much. Why do I always eat more on fast Sunday? |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
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8 X 400 meters at 1% incline and 7:30 pace. Was not as hard as last week but still very hard! I felt my left knee start to hurt on the last one but it is all better now so I am sure it was just tired like the rest of my body!
Lifted for quads and back
Gravitron 2 pull-ups at 80 pounds 3 at 90 4 at 100 rest 5 at 100 still not one pull-up alone! Kids no longer laugh at me they just feel sorry for me. One son commented that he "thought I might have moved this time" so so sad! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Today was suppose to be a 4.5 mile run with tomorrow being a 4 mile race pace run. After I run tomorrow I am going to lift and do a spin class so today I wanted to do my race pace. I know that this will make two hard training days in a row but I wanted to try. Here are my splits 8:17, 8:29, 8:53, 8:39, 8:51 I needed 8:30 miles to be race pace so I didn't quite make it. I think I went out to fast and then couldn't hold it all the way to the end. After I ran I shoveled the drive way and now my back hurts I guess I should have got out the snow blower. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles at 1% incline 9:13 pace
Lifted for hamstring Gravitron 3 sets of 5 at 100 pounds
Spin class - hill intervals
Went to get in my car wouldn't start... key wouldn't turn... long story short with the tow I am out 900 dollar and don't have a car today! I should have married a mechanic! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Waited for car guy to call and picked up son from Utah State. Didn't work out at all. Should have ran 3 miles at least but didn't! |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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6 miles elliptical 11% resistance 42:20 Faster again this week - still felt very hard. Tried to see how long I could hold it at 180 rpm like Rhett, 22 seconds, I am totally not elite.
lifted for legs, back and shoulders.
Gravitron 3 sets of 5 at 100 pounds - Hey if I lose 100 pound I could win this contest easy maybe I shouldn't eat until it is over.
Yoga | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Wanted to run 9 today but the weather was a little too scary. I was plenty warm and could have ran all day in one direction but running in the other direction caused the snow to blow right into my face and I couldn't see. I also would have snow stick to my shoes and so my form was totally off until it fell off. Anyway long story short I did 7 miles, I love running in the snow I just wished there was no wind. I felt like I could have gone faster during the whole run and finished wanting to run more.
splits 9:11, 9:12, 9:13, Snow started to come down faster and stick to the road and my shoes 9:30, 9:23, 9:42, 9:55 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Busy day - the whole day got away from me and before I knew it I was in bed without running. It has been a long time since this has happened I hope it is just the season and my son being home from school. |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.50 | 3.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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4.5 miles with 1% incline one mile warm up and then three miles at 8:27 pace (7.1) I think this is a tempo run or it is as close as I will ever get. I wanted one more mile but just couldn't seem to talk myself into staying on the treadmill.
lifted for back. calfs and walking lunges with 8 pound ball
Gravitron 3 @ 90 pounds 5@ 100 Pull-ups .5 yes that is right I moved today it was more like .3 but I am going to round up just to scare you all with my tremendous progress... so are you scared?
Here is a picture of what I have to do my pull-ups on
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 miles 1 warm up at 10:00 and 4 at 8:30 I had to slow down twice during the last mile it was hard.
My training this week called for 40 min tempo run on one day and then 5 miles at race pace on another. At this point I think they are the same thing because I am training for a half marathon so 8:30 is my race pace and my tempo pace right?
Lifted for bicept, tricept back & shoulders
Gravitron 4 @ 100 5 @ 110 pull-ups still at .3 son banged out six just to show me "they are not that hard mom"....I could kill him
Spin class | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Three miles @ 9:13 pace 1% incline
Lifted for hamstring, triceps, and abs
Gravitron 3 sets of 6@ 100 pounds. The sixth one was really hard!
Spin class
OK here is the question of the day. My legs are shot! The 9:13 this morning felt hard when normally it is totally easy. Spin class was also harder than normal. So my question is - is this a good thing does that mean I have had a good hard week or have I pushed it too far? What should I do tomorrow? I normally do the elliptical at 11% incline and try to get 6 miles in under 43 minutes and then a yoga class (don't even try and talk me out of yoga!)
Sorry I guess that is more than one question! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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6 miles elliptical 11% resistance 46:40 It was very hard and very slow today. In my mind I kept trying to go faster but my leg wouldn't obey. Oh well I pushed through and now I am expecting the break through that Rhett promised yesterday!
Lifted for abs and shoulders (scheduled to do legs but they are way to tired)
Gravitron 3@ 80 4 @ 90 5 @ 100 5 @ 110
Yoga - in my yoga class today we talked about this being a time of celebration. In yoga to celebrate you do 108 of something so we did 108 chaturanga dandasana which is a fancy way to say push ups they look like this:
You go into this pose hold it and then press up. We did them in sets of 12 but I only did the first set with out my knees on the ground. I am not sure how much of a celebration it was, but my arms are in as bad of shape as my legs now! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Ten easy miles today with running group. I ran the first 6.4 with a girl who said she wanted to run 10 minute mile pace. It was a recovery run so I thought the pace would be good. I think I pushed her a little to hard though, when I looked at the splits only one mile was at 10 min mile pace and that was up hill. She didn't seem to complain but then I am not sure I stopped talking long enough for her to.
Splits: 9:49, 9:45, 10:28, 9:41, 9:23, 9:24, 9:23, 9:20, 9:32, 9:42
felt really good after the run. legs are not as sore but arms and back still are. I am now helping my 15 year old with her birthday party and then the big game is tonight I am tempted to paint my fingernails blue, but hubby said they lost last time I did that so I better not jinx them. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 3.30 | 0.00 | 3.30 |
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9X400 meter repeats @ 7:30 pace these are still not getting easy really struggled on the last one but I made it through.
No gravitron today left the gym early to avoid the storm. I might do some push-up later "just for fun" | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No excuses just plane lazy today! Zero, zip, nada! |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 1.00 | 0.00 | 0.00 | 3.00 |
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3 miles first two were 9:13 last one was 8:30 and slowly sped up to 7:30
Spin class
Merry Christmas Everyone! | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| It was very windy today at times I felt I was moving backward. I am really glad I got up today to run even though the conditions were not ideal splits:8:42, 9:11, 9:27, 9:37, 9:54 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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5.93 miles on the elliptical. I got stuck in my driveway and arrived at the gym late. I only had 40 minutes until yoga started so i had to quickly get in my elliptical workout. It was really hard and you think I could have just stayed on long enough to finish the the last little bit but then I would have been late for yoga and you all know I couldn't do that!
Yoga
No graviton for a week and no pull ups | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
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Met up with the SDRR today. I went early and got 3 in before they arrived I should have done four if I would have known that they waited so long for late arrivals. The group only ran 7.5 miles so I did the last 2.5 on the treadmill. Anyway I felt like I was going much faster than the splits show and I am even a little tight as I write this I hope it is just the difference of running on icy road and non icy roads
Here are my splits 8:43, 8:53, 9:16, 9:43, 9:35, 10:01 (up hill and icy) 8:44, 8:57, 9:00, 9:16, 4:30 for the last .5 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.50 | 3.50 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles 1% incline .5 at 10:00 pace to warm up 3.5 at 8:28 (7.1) I wanted to do four at this pace but stopped early not so much out of pain or fatigue but just because I could... I really need to learn some of those Jedi, ninja or Rhett mind tricks to stay on the treadmill when want to get off. At the time I thought "I can't go any farther" but sitting here I know I could have. STINK! This is just slightly faster than the pace I want to go at painters. I am not sure how I think I can run 13.1 at this pace when I cant even do 4. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
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5 miles today the weather was great I ran in new running pants and the kept me very warm.
splits: 8:45, 8:32, 8:44, 8:29, 8:38
The pace was not that much slower than yesterday but I felt much better doing it. I think on the treadmill because the terrain doesn't change I use the same muscles all the time and I get tired faster. It could be just that I get board faster. | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.70 | 0.00 | 4.50 | 0.00 | 0.00 | 5.20 |
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Race pace miles today I did them on the treadmill 1% incline .5 mile warm up at 10:00 and then 4.5 at 8:34 (7.0) I really had to talk myself into the last mile but I did it. I just remember how bad I felt when I quit on Monday and that kept me going.
Gravitron 1 @ 70 2 @ 80 3 @ 90 4 @ 100
Lifted for bicep triceps
spin class | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 138.80 | 29.60 | 25.00 | 12.30 | 0.00 | 205.70 |
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