| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 321.25 | 7.00 | 24.70 | 5.25 | 0.00 | 358.20 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Gaige loop. left shin/calf very painful. ran VERY slowly. ice/ibu
P.M. Cass/Black Diamond grass/trail w/Nancy K. shins much improved, energy much better |
| 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 + Meck, 7, very slow.
pm: IHF treadmill. too hot outside. 5mi, 8-10mph. hr 118-135 |
| 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 | | 11.00 | 7.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 5:30 a.m.: w/Patar & Mark, Ithaca,
6mi wu, 3 x 2mi(12:44)/2min jog, 1mi 6:02, 45min cd
Ran like a metronome. felt strong and steady(just a bit slow) felt great for the cooldown, wanted to run more and do some strides/drills but Patar needed a ride home. |
| 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/Chapman. slog. stayed out too late last night. both shins still painful(5) but very slightly improved w/new insoles. |
| 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| A.M. GVH-EDT, Rochester w/team. dang hilly trails. shins feeling better. 64min
P.M. 5mi. Rte 228, slow. shins still good. wow. |
| 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 |
| Gaige loop. intended to take the day off. I really need to work on my self control. This is supposed to be an easy week, going to try to keep it under 60. 1 workout, a 22mi jog and a 10k on Sunday but otherwise easy jogging and less of it. Shin is steadily improving. I can hardly believe it. hopefully it will last. |
| 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 |
| A.M.
JK's pre-race workout
4 x 400(45sec rec) 2 x 800(1:30 rec) 1mile(3:00 rec) 2 x 800(1:30 rec) 4 x 400(45rec)
Not so great. woke up not wanting to do this, especially alone. should have finished by 8;30am rather than wait til then to get started. carpooled w/NK to Watkins Glen where she did repeats of the gorge to prep for Pikes Peak and I used the track.
The workout is supposed to start at 10k pace and get progressively faster and maybe if the morning didn't get progressively hotter, that would have been okay. windy/humid.
WU, 25min + drills
81, 82, 82, 81, 2:50, 2:50, 5:55(!*!? should be 5;40-45) 2:52, 5:52, 81, started to feel chills & swelling hands(?) quit at the 200(41) jogged around slowly for 10 minutes, then did 3 x 200m, 40, 39, 37(200m rec) short cooldown.
A little dissappointed w/my splits. was quite a bit faster over the winter(indoors) maybe the heat, humidity, wind and being alone......anyway, I'm not going to worry about it much, this is a pre-race workout. the race is what matters this week.
P.M. 4mi treadmill, 40min weights. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(6) |
| | 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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Ithaca w/Matt, 7/mi |
| 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| QC Trail. 5:45 am. alone. perfect conditions. long slow jog. all easy paced(3hrs) water only. Shin pain barely noticable. sacrum only bothersome when bending down. |
| 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 |
| Gaige loop w/MA. good company but legs felt like cinder blocks. maybe due to pt.
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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 | 0.00 | 5.00 |
| FLRCo. w/Katie & Sherry. shins better than yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
The Great Race (6.2 Miles) 00:37:27, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 6.20 | 0.00 | 0.00 | 11.20 |
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Great Race 10k, Auburn, NY. 1st F. 37:27(PR) started a little fast, should know never to hang w/Murphy H. quit pushing toward the end when I knew it was mine. probably lost 10-15sec after mile 5. really need to work on that and learn to chase down the guys. Overall I'm very happy though. haven't felt this relaxed in a race in forever. Our relay team placed 10th overall which also isn't too bad. Really fun day. Post-race recovery: ice cream, cake, wine. will get back to business tomorrow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(6) |
| | 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 |
| A.M. T-Falls w/NK. easy.
P.M. Treadmill(sick of being in the sun) started off at 8mph but went progressively faster to finish at 10mph. feeling really light on my feet today. energy good. shins okay.
*weights, upperbody, core, PT exercises. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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A.M. 5mi, Taughannock falls. easy.
P.M. 6mi, Ithaca trails w/FLRCo. group. |
| 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 | | 17.00 | 0.00 | 0.00 | 3.00 | 0.00 | 20.00 |
| A.M. Taughannock Falls, Gorge Rd., 2.5 wu(20min), 6 x .5mi hills(Gorge Rd.) 3.5mi cd(30min) + drills/strides. very good effort. effectively turned my legs to mush on the hills but recovered enough to get in a good session of strides/drills and decent cooldown. shin only stiff, sacrum - 0
P.M. 8mi w/MA. mostly jogging around, some 6:30-7min.
sleepy all afternoon but legs felt pretty good and lithg tonight, after I warmed up a bit, faster running felt natural and fun. |
| 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 |
| A .M. Gaige loop
P.M. Gaige loop. backwards. a little sore from PT |
| 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 |
| A.M. 6mi treadmill. could not escape the children this morning. 2 extra.
P.M. 8mi. Cass, Black Diamond trail. feeling surprisingly good for day after PT.
+ 3 sets upperbody weights, core, pt exercises. |
| 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 | 6.00 | 0.00 | 0.00 | 20.00 |
| A.M. w/Katie & Beth. 10mi jogging @ Ithaca RecWay, then 3 x 2mi Cass Park(@1min rest jog). forgot my watch so don't have any idea about splits, felt like I was working my tail off though. the girls did 7-7:15 pace and so were not even close for me to be able guage myself. 4mi back to the track. w/1mi to go I felt 100% totally done running. depleted. grumpy. recovered a little to do a few strides/drills on the track then walked back to car 1/2mi. shin/sacrum all good. legs really tired today though. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Shuler/Meck w/MA. |
| 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 | 0.00 | 5.00 |
| A. M. T-Falls. easy. left shin feels buggered up again. debating taking the afternoon off. |
| 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 | | 5.75 | 0.00 | 6.00 | 2.25 | 0.00 | 14.00 |
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P.M. IHS Track. cool temp, windy, alone.
2mi wu, 3 x 2mi threshold(12:12, 12:12, 12:00) 2 min rec. jog, 2 x 1000(3:30, 2:27) 3 min rec, 2 x 800(2:46, 2:45)
An old JD workout, was supposed to be 4 x 2mi T but wasn't sure I could handle that much plus the I paced running, at least, not alone and unmotivated as I was. Paces were acceptable for me, within the range I thought I could hit. Very tired, slow cooldown. GI trouble rest of night, so no refueling. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| A.M. Gaige/Meck
P.M. Gaige/Meck *backwards
-feeling a little low on fuel but otherwise fine. shins okay. sacrum hasn't hurt a bit since 2 PT visits ago. |
| 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 |
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A.M. Cass w/MA. a handful of strides and 2mi at MP, mostly jogging. |
| 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 |
| A.M. 9mi. Danby trails w/NK. slow. feeling off today, weak, tired. same as yesterday I guess. so much for getting in miles this week.
P.M. IHF treadmill. kept it reasonably slow. light arm weights, core, PT exercises. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| A.M. @Cass, Ithaca w/MA. slow. |
| 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 |
| 2mi wu, 12.5mi 6;15-6:45/mi., 2mi cd.
20k in Mass. planned on running quit a bit faster. Heat, hills and running alone reduced this to a Thunderheads quality longrun effort(except that I made $100 and had a fun camping trip in Cape Cod in the process of this one)
Quite disappointed that I wasn't willing/able to put out the effort today, until I saw that the top guy barely ran 5:58/mi (@30sec slower than his MP) I think I'll just forget this one.
I had hoped this to be an indicator for my marathon in 2wks. not so(or at least, I hope it's not so!)
Still no luck finding someone to run w/me in Erie. After running 20k alone yesterday, I know that I do not want to run 26.2 alone in Erie any more than I want to run with 10,000 people or more in a larger marathon. It's a quandary. |
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. 30min jogging Tfalls, grass
P.M. Gaige loop
felt like any other day, don't seem to feel tired from yesterday. |
| 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 |
| A.M. Gaige loop. felt great. flying today.
P.M. 4mi Ithaca w/MA |
| 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 | | 4.00 | 0.00 | 6.50 | 0.00 | 0.00 | 10.50 |
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2mi to Cass, a couple strides, then 10k+ solid tempo, 39min.
GPS said 6.7mi, I think not, maybe 6.5mi. Honest tempo effort. perfectly even splits on this 2mi+ loop(13min each)
I'm pleased with this workout, especially considering that I have a nasty cold, didn't get much sleep and was loaded up on meds. |
| 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 |
| a.m. Gaige loop. a little quick.
p.m. Gaige loop, backwards. |
| 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 |
| Took the day off. no jogging. no cross training.
My shins were painful just walking around, this cold isn't getting better(at least not quickly), just didn't feel like going through the motions today.
With a marathon 9 days away, I couldn't convince myself that slow jogging would benefit me more than a day of complete rest.
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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 | | 321.25 | 7.00 | 24.70 | 5.25 | 0.00 | 358.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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