| 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 | | 273.00 | 0.00 | 14.30 | 0.00 | 0.00 | 287.30 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM Kelsey/Cayutaville loop (10mi) alone. very slow warmup, stiff, sore hips & quads, low energy.
19min at the usual start spot (@2mi -uphill)
13 x 3 min (30sec rec) at 10k-15k effort. not sure of any paces but it felt like the right effort. way fun workout once I got started, by # 4 I was warmed up and totally having a good time (probably not running fast enough). Did an extra interval so I could play the last one downhill. 1.5 mi cd.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM : Gaige loopp. cut it short this morning. tired, sore, heavy legs. haven't felt this poor in a while.
PM : baby loop w/Matt(3) + Matt's Extra Good Strength/Agility/Flexibility Workout (2x circuit)
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM IHS Track w/Aaron. 12 x 400/400 rec jog. Finally, something fast. So glad to get the rust out of my legs and super happy to be off hills. Faster than smoother than I expected to be. A couple 78's but mostly between 74-76. finished faster than I started. Totally fun workout. A good start to some speed work.
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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 |
| AM. 228/Cayutaville loop. easy. sore from yesterday.
Ideally I would have done a recovery jog last night but spent yesterday in the ER w/AJ (having piece of metal removed from his ankle -he's ok) but I was spent from the stress of it all, so had a beer instead of a jog. I think this is close to 20 miles missed because of kids on summer vacation and we're only a week into summer!@^*!
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Worked the Finger Lakes 50's Ultra (in my backyard) camped out, up at 4am, moving all over the forest all day, no time/energy to 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM Cass Park(11)
2up, 5.5mi progressive tempo - 2mi(30sec)2mi(30sec)1.5mi-quit. 3 down. not sure of pace, not too fast. heart rate wicked high (180) just not into it today. PM 4mi + 6 x 15sec wind sprints. feeling better
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM Gaige
PM Gaige
summer vacation sucks. it's too hot. there's not enough 'me' time. my house is in constant chaos. the kids are endlessly hungry. school should be in session year round.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM Gagie loop
*right hip bone is hurting enough that i better make a note of it. it's been bothersome for as long as i can remember but there's one point that is really hot right now. so much that i noticed it when carrying the laundry basket or bump it.
PM Gaige. same. easy.
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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 |
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AM 228/Cayutaville loop. 12mi.
20 min wu, Cutbacks from 3min:
3min on/2:30 easy/2:30 on/2:00 easy/2:00 on/1:30 easy/1:30 on/1:00 easy/1:00 on/30sec easy/30sec on/4:00 easy/
Set # 2 (I cut the rest a little)
3:00 on/2:00 easy/2:30 on/1:30 easy/2:00 on/1:30 easy/1:30on/1 easy/1:00 on/30 easy/30 on
6min easy up huge hill then 10 x 20 sec fast reps on the minute. approx 2mi cd.1:29 total for the loop.
Really happy to feel like I could keep pace/effort up the hills as easily as I could increase turnover on the flats/downs. not sure if that's due to benefits of my recent hill phase or my current lack of turnover though...overall, happy with today's effort. did what I could, felt spent at the end. a little boring being alone though.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM Gagie loop. shouldn't have done yesterday's workout in racing flats on asphalt. shins/hip feel pretty beat up today. skipping evening run to speed recovery. drat.
*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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM Gagie loop. energy up. hip pain down(probably this is garden-related pain) shin pain down but still thinking about wearing adrenaline trainers instead of racing flats this weekend as precaution. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Rte 228 w/Matt. easy + strides. this low mileage is killing me. hip/shin pain same. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Boilermaker 15k (9.3 Miles) 00:57:22, Place overall: 26 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 9.30 | 0.00 | 0.00 | 12.30 |
| Boilermaker 15k, Utica, NY. bummer. just not into it today. ran first 4 miles very conservatively, probably too conservatively (6:18/mi) increased pace throughout the race. never felt like "racing" though. more like a tempo run, unmotivated, uninspired, bored.
positive side: -hill training seems to have paid off, passed people going up (a first)
-didn't start too fast
-finished strong, fast
-wore trainers, didn't get injured or increase current pains
-coming home to matt and jackson
negative: -was too hesitant, afraid to come close to the edge, need to figure out why I didn't give a "race" effort today. - felt my lack of 10k threshold runs
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM: Rte 228, easy. it was my intention to take a few days off. I made it 'til 7:15am. oh well. i'll just be sure to keep it easy.
PM IHF gym. 1500y swim, 3 x 500, 8:20-30,(1min rec) + core/weights.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Shuler/Cayutaville loop w/Jeffrey. perfect weather, good conversation. quads a little sore. probably a result of Sunday's 5min downhill mile #5, that downhill mile was just too easy and fun to not fly down it though, like a totally free mile in the race. I'll deal w/the sore quads. |
| 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 Shuler/Chapman w.Katie. still some twinges here and there.
PM 5mi + 10 x strides Rte 228 w/Matt. mostly recovered. |
| 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. w/watch (approx. 75min) started slow. stopped to pet cat. feeling nearly ready to get back to training. still twingy here and there.
PM Rte 228. rain.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM Kelsey/Cayutaville loop. slow. felt tired today.
PM IHF treadmill 4mi @ 8.509mpn + weights/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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AM 10mi.Shuler/Cayutaville. easy.
PM 3mi. a quick jog squeezed in before dinner, survived yet another thunderstorm.
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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 | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| AM : around Cayuta Lake with an hour (somewhat lost) on dirt roads and Finger Lakes Trail around Conn. Hill. all slow. felt quite tired toward the end. |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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6 AM: CU track w/Katie S.
2+mi wu, 4 x 200, 2 x 400, 800, 2 x 400, 4 x 200 (equal recov)
*air as thick as soup, warm, slick track from last nights rain (excuses for my slowness)
39, 39, 39, 38, 80, 79, 2;45, 79,80, 37, 37, 38, 37. Happy to be on the track running fast (relatively speaking) but I"m bored out of my wit. no motivation to work hard, to push the limits or do anything but get the job done and have fun. i fear i'm on the edge of contentedness.......
PM rte 228 5mi w/billly(on bike)
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM Shuler/Cayutaville. nice morning, relaxed jog. felt great.
PM 3mi w/sarah
PM 3mi jogging w/Sarah with Billy and Anna on bikes. major GI distress. cut it short. not much of a jog.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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AM Gagie loop + 10 x sprints. nice run but still feeling drained. raining again. + mini-core/strength/flex workout. maybe swim tonight instead of jog.
PM 2k steady swim w/focus on 6-beat kick + core/arms, mostly w/8# ball.
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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 | | 9.50 | 0.00 | 5.00 | 0.00 | 0.00 | 14.50 |
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6 AM (s#*$#! this is way toooo early!!!)
Cass Park (2mi flat, winding, asphalt loop measured every 1/4 mi) w/the girls (Katie & Erin)
*5 mile continuous tempo run, accurately measured and flat.
GI trouble again during 3mi warm up, did a few strides and some dynamic stretches to try to get into it but wasn't wanting at all to do a workout. fatigued, bored, unmotivated. it's way early in the morning for this.
Started the tempo run at what felt like hard marathon pace. 6:03. go figure, thought it would be 6:30. felt really easy, started thinking I might have fun....next mile 5:57, okay now, that was smooth, fast enough.easy. somehow lost time on the next 2 miles, not sure where those seconds went. picked up my effort only to remain practically the same pace for the last mile (6 flat)...oh well, at least it felt good and I was having a little fun, didn't work too hard to make it faster though so can't complain. 30:10 for 5mi, pretty average workout and standard pacing for me but usually I have someone faster to run with and am more motivated and usually it feels more like work. will try to stick to the plan and wait for my desire to train to return.
PM 5
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM Shu/Cay loop slow. tired. |
| 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 |
| AM Meelard Shuffle XC 5k. 4/3/3
PM w/sherry 3
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 273.00 | 0.00 | 14.30 | 0.00 | 0.00 | 287.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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