| Location: Alpine,NY,USA Member Since: Jul 15, 2007 Gender: Female Goal Type: Olympic Trials Qualifier Running Accomplishments: Began running after 26 years of sedentary lifestyle and four children. Took my first 5 hour 10 minute marathon down to sub 3hr in 2 years.
Short-Term Running Goals: My new goal is to get back to where I was a few years ago; running mainly for enjoyment (and not just to reach a specific time standard) and to reach the highest level of fitness/speed that I feel is possible for me while maintaining a balanced lifestyle.
Long-Term Running Goals: Conquer the last 10k of The Marathon. Personal: Stay at home mom to four kids, married to Matthew, live on a 130 acre farm in Upstate NY.
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 436.25 | 0.00 | 5.50 | 0.00 | 1.25 | 443.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Loop around Cayuta Lake. alone and pleasantly slow. perfect morning. partly cloudy, 55, slight breeze. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Finger Lakes National Forest w/Chris (training for VT 100) and Nancy (50mi champs). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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A.M. 3mi up, 6 x Kline Hill Repeats, 4mi down. 3:24-3:40min (quad searing, puking pace) long cool down finishing off with 6X barefoot strides on grass.
P.M. 3mi w/Jax. guilty if I skip the 2nd run to spend time w/family, guilty if I skip my second run during this phase. kids didn't want to join me. matt's a little injured. getting back up to 100+ is going to take some juggling.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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A.M. Kelsey loop, easy, 3mi
9A.M. Swim workout w/Katie S (former world class swimmer) hard. 3:30 P.M. 10 mi jog.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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11 A.M. CU Plantations, short hill repeats. 12 x hill. the goal is always to keep it under 60 seconds. I am rarely able to keep them all under. This time, I think I averaged around 56-57 seconds. Focus was on form and power. This "strength phase" is tough but I feel like I'm improving and handling it better than in seasons past. Shorter warm up, very long cool down. 1:50hr running I'm guestimating around 13mi.
*quad, glutes were still sore from Tuesday's workout. took 400ibu today. Energy levels are great right now.
P.M. 3mi- to move some blood, loosen up, hang w/matt
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 5.50 | 0.00 | 0.00 | 14.00 |
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A.M. Shuler/Cayutaville loop. mostly dirt/grass. 2mi wu, approx 4mi at what felt like Tempo pace but was probably closer to MP. Heat, humidity and fatigue building the entire pickup, Stopped briefly to admire a large turtle crossing (at least that was my excuse) then picked up pace again on 3 more long downhill section (jogged the uphill sections) jogged last downhill mile to home. no watch. no splits. hard tempo-ish effort. good enough.
P.M. 4 mi, 3 w/jax and matt + 1
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Shuler/Cayutaville w/matt. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.00 | 0.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Long run w/Chris (she is training for VT 100).
Home to FLT on Newtown Rd. FLT to Burdette to Watkins Glen HS for Live Like Liz 5k. Ran 5k with my Sarah(age 14, 24 minutes). Sarah started at a decent clip but faded in the heat (90 degrees) AJ, age 13, ran 23 minutes.
Ran first 20 trail miles on only 30oz water, then 1 bottle of sports drink for the 5k. Felt great today. wanted to finish faster but not more than I wanted to run w/Sarah.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 |
| Meck/Cayutaville loop. all easy. Hot as Hades. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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A.M. Long Hill Repeats - Boris strained his hamstring so, on my own today. I suck at hills and especially dislike doing them alone. It seems no matter the grade, it takes only a few steps for my quads to burn. Focus isn't so much on getting up the hill as fast as possible but on "bounding" (Arthur Lydiard style) keeping my head (and eyes) up, pushing off/up with each step, on my toes, staying focused the entire hill.
3mi wu, 8 x Uphill (, approx. .5mi, easy down), then 1mi very fast downhill, short cooldown.
Hot & humid. 12mi total
P.M. Gaige loop (6) w/Sarah. Storms finally came through and cooled things down. A tad slower than my usual recovery pace but not by much. No soreness like last week after long hill workout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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A.M. Dropped van off at shop & took the long way home @ Cayuta Lake. First 1/2 felt great but grew progressively tired during 2nd half. Maybe a little long for post-hill rec. run but couldn't pass up a perfect morning and excuse to jog my favorite loop.
P.M. 5mi Rte 228 loop. another drop in the bucket.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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9 A.M. Swim workout w/Katie S. 500 warmup, 10 x 100 on 2;00, 200 cooldown
10:30 A.M. Short Hill workout w/Boris, CU Plantations, 3mi warmup, 16 x short hill (my fastest yet on this hill, 52.5-55 seconds) 2mi cooldown.
* this was a great workout for me, faster and easier than usual. Switched my mindsetl from "keep it under 60 seconds" to "try to hit 50 seconds" . Main focus on form, core, push off. Boris' injury kept him alongside me or behind me instead of 10 seconds ahead of me for each one which I think helped me stay more focused.
Tempted to take the evening off....does anyone really need 3 workouts in one day? My energy is great though. Besides needing more sleep, my increased mileage doesn't seem to effect me.
PM Rte 228 5mi. easier to run than deal w/guilt of taking off. felt strangely good. floating. (36min)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM Kelsey/Cayutaville loop. first 3 mi w/matt, fast downhills for the rest. felt good.
PM Gaige loop. slow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM Shuler/Cayutaville loop. tired.
PM Culver loop w/Sarah. mostly very slow, added strides
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 31.00 | 0.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| 7 AM Ithaca RecWay Father's Day 50k - Unofficial 50k run w/friends. Mostly very slow, picked up the pace toward the end with Todd Baum (training for his second Badwater). Several ultra-marathoners and Ironman(& women) and several from the club jumped in for parts of the run. The whole run felt very comfortable, like a mini-party, and while I was certainly ready to be stop running after 31mi, I didn't feel depleted or as though I couldn't go on if necessary. Took 2 of the new GU's that contain amino acids (17 & 21mi)
Probably not the best run to prepare me for Thursday nights 1 Mile road race or Saturday's 1 Hour track race...but it was fun anyway. Taking a rest day tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not sure how to convert 10 hours of painting the kitchen into running equivalent. I think 1 hour of painting = 4 miles easy jogging sounds about right. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| very slow warm up, Boris decided he was too injured to do a workout. drat. Last minute decision to run on the track (with a borrowed watch) all alone. yuck.
5 x 400/200/200 (200 rec)
Ideally, I would hit 75-76 for 400's and 36 for 200's. Not today. Barely squeaked in under 80 seconds for 400's and 38-39 for 200's. felt sluggish, heavy, not light and nimble as I would like 2 days before a race.... None of it felt hard, I simply wasn't able to get my legs turning over any faster than that. It will be more than a little embarrassing if I can't race Thursday's Mile faster than my 5k pace....oh well. I guess I really shouldn't run high mileage, long, long runs and hill repeats and then expect to be fast.
yet.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM Gaige loop. easy.
PM Gaige loop. again. *plus hours and hours of painting & scrubbing and a few core/flex exercises.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 1.25 | 6.25 |
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2000m swim. 500 easy, 10 x 100 (on 2 minutes) 500 easy . getting too fast to stick to the 2 minute interval. better try 1:50-1:55 next week to keep it an honest effort. Improving isn't all it's cracked up to be.
Itching to get back into lifting weights again so did only 1 set, light weights of my usual routine just to wake up my muscles.
Still sore legs, either from Sunday's 50k or Tuesday's speed. Since this is supposed to be a rest week, I'm truly going to take it easy and only do the Mile tonight, no extra miles just for the sake of extra miles (even though I am fairly dying to get out the door). With Saturday's race now canceled, looks like Sunday's 40 miler w/Chris will be it for this weekend. Maybe I'll hit the track on Sat....
PM 3+mi warm up(inc. strides/tempo), 1 mile (ugly) 5:19 1mi cd 1st F
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM Gaige loop. didn't sleep well(at all) last night. i have to admit that i was slow in the mile because 1. i've been such a mileage hog and 2. i haven't done enough(any?) strides after my hill workouts. it's the same trap i always get myself into. i love running too much, to add up the miles, feel like a machine, to run, eat, rest, run, eat...it's a good life! but i have to admit, it doesn't help my speed any. after the 40 miler this weekend, i'm really going to focus on fine tuning what speed i have and keep the long runs and overall mileage in check. 90-100mi weeks are fine and 70-80 in a race week. my goal for the next 1-2yrs is not marathon but 10k w/the marathon being the long term goal. is there such a thing as a running addict?
PM 6mi. Treadmill IHF during thunderstorm. tried to keep it easy but...9.7mph felt fun..went outside after storm died, ran around grass. on/off fast tempo feel. *added core/leg exercises
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 35.00 | 0.00 | 0.00 | 0.00 | 0.00 | 35.00 |
| Finger Lakes National Forest, Hector, NY
Cut the run a bit short. Chris got tired/dizzy around 30mi (sun, heat (80), humidity taking their toll on her) & my arch started hurting out of nowhere at @ 29mi. Really awesome 7 hours of jogging in the woods. I fueled with 1 bottle of coffee flavored Silk at 15mi and 30mi and didn't feel like anything more was needed. We hiked the steep hills & stopped for Chrissy to fuel a few times. Felt great entire run. This was my longest run ever. Really tempted to race an ultra but I suppose it's time to get back to other things. Maybe next year.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM Route 228 5 miler w/new Garmin bought w/Ithaca Mile $$$. cool toy. 7.5-9.8 mph. first time in months I've paid any attention to pace on an easy run. started slow as usual but got rigth into my normal pace. happy to feel no fatigue from yesterday. very surprised to see what pace I was actually running.what i thought was 8min/mi pace actually closer to 9.5mph. garmin is probably wrong. it's not yet calibrated, though instruction say that while it won't be as accurate, it's not totally necessary to calibrate.
PM Gaige loop. w/garmin toy. cadence/98
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM 10 mi in FLNF w/daughter Sarah. hungry.
PM short loop + 6 x sprints w/matt monitoring my form.
*core
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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CU Plantations.
*not sure on the mileage but nearly 2hrs of running.
30+ min wu, 3 x 8 x short (up)hill, 30_ cd
53-55 second intervals, downhill recovery jog between int. 4-5 min jogging between sets.
this was a GIANT workout for me. so glad boris is recovered enough to join me and currently not so fast that i'm left far behind. couldn't have done this one alone. this is the last time i want to see that hill for a good while.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM Shuler/Cayutaville Loop(10). way slow.
PM Baby Loop(3) + Matt's Superior Strength/Flexibility/Agility/Core Workout
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM Culver Loop. (5) wet.
PM Shuler/Chapman loop.(9) including 6 x short, fast sprints w/full recovery. HR 144. felt really tired tonight. hr jumped quickly to 150 on the uphills, dropped to 119 down, steady, easy pace was pretty steady 144. exactly the same as 4-5 ago when i used a hr monitor regularly.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM. Skipped my morning run.legs felt more tired than usual last night. would rather nail afternoon workout than climb mileage board (or so i say)
Plan: Progression Run. 2mi MP, 2mi 1/2 MP, 2mi fast (continuous)
Wore the heart rate monitor. warm up 136-144. first mile 7;45, 2nd mile hr went down and was 7 min/mi. stopped paying attention to pace and just focused on running.
Moved into MP pace and HR moved up to 150-153 held steady for @ 13 min before moving into faster pace, felt better after shifting the pace up, HR 160-165, then shifted to faster pace and felt really uncomfortable - quit - stopped running for about 5 breathes, HR dropped very quickly to 119 - got right started with 2 miles of fast running. HR 170 - felt really uncomfortable like 5k effort - jogged giant hill, got hr down to 119 again, did 2 x 3min fast (hr 170) 3 min rest 2 x 45 seconds fast (hr 170) jogged home HR 150-139
not sure what any of this means. maybe just that i'm a wimp and don't like getting my hr up. i think my max is 188. 170 was yucky though. around 163-5 was the sweet spot until a hill popped up - i think my legs are tired anyway. next week i'll add the pace to the hr just for kicks. mostly i think it is a waste of a fun run to spend time thinking about these details. better just to run hard. have good time. speed play.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Finger Lakes National Forest, 50's loop +. mostly slow, fast finish. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| @ Cayuta Lake with Andrew(coach). 1:59. first 5mi: 40min, then picked it up a little. legs a bit tired toward end of run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM Gaige loop. slow. + ball + hours of yard work.
PM. Gaige loop. again.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 436.25 | 0.00 | 5.50 | 0.00 | 1.25 | 443.00 |
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