| 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 | | 994.50 | 78.30 | 39.70 | 22.50 | 0.00 | 1135.00 |
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| State College, PA. ty day. jogged a 10k race(41min). then jogged/climbed Mount Nittney. sick. |
| 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 |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Rte 228. |
| 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 | 4.00 | 0.00 | 11.00 |
| 2mi wu, 4 x 1000 + 2mi easy + 3 x 1000 + 2.5mi easy
5:30 am. raining. alone. just under 3:40's with 2:30-45 rest jog. felt fairly easy, just don't seem to have any more speed than this right now. |
| 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 | 0.00 | 0.00 | 17.00 |
| A.M. Gaige loop. easy 7mi
P.M. Thunderheads run. awful! wicked hilly course. coudn't keep up. |
| 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 |
| Going to give this running blog a try in hopes that checking in on R.M. occasionally will inspire me like it used to! been using athleticore, but they don't have spell check. I like all these options. So, first entry kinda boring.
Kelsey/Shuler loop. easy. strides & drills. hope to feel more rested for tomorrow's Thunderheads Triplehump long run.
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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 |
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Shuler/Cayutavilile loop |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Met Michael at 6:15am for a 5mi warm up before meeting the guys(Boris, Tom, Eric, Adam) for Triplehump. Except for trailing behind on the beginning hills, I maintained the pace easily. a few measured miles on the Skunk course at 7/mi. Glad that that pace feels like jogging again. best run I've had in ages. shin only slightly painful. |
| 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 |
| A.M. FLNF. 1:15 (guess on the distance) nice jog. felt super. trails are in awesome shape this year.
P.M. 2000y swim(37min) + 2 sets 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 | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| A.M. Shuler/Cayutaville loop. 10. very slow. 25 min just to warm up. shin pain 5. bettter once warmed up.
P.M. 5.5 w/FLRco. group. slow. @ Cass park.felt much better than am. shin pain almost gone in right leg, a little better in left(4). sacrum 3. |
| 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 | 4.00 | 0.00 | 10.00 |
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5:30pm, CU track.
In the company of joggers and 4 CU guys doing the same workout(but faster) they had lane 1, I took lane 2.
2mi wu, 4 sets 4 x 400m/200m rec, 2min between sets, 20min cd + foot drills
85, 84, 84, 85/ 86, 85, 85, 84/ 85, 85, 85, 85/ 85, 80, 80, 84
(the 80's were unnecessarily fast(but way fun) w/one of the guys)
JK says to forget the watch and simply run 16-20 comfortably fast "fartlek-like 400's". That was exactly what this workout was. not too hard, not overworking, just good fun speed-play. 20 would have been too many this time and faster would have hurt. Not sure if I want to do more or do them faster next time. I think my shins and back benefitted from taking the morning off.
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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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A.M. ug. so tired this morning. Kelsey/Gaige loop(6). very slow.
P.M. Filmore State Park, Forge the Gorge trail race, short loop(4mi) w/Anna(9), then 2mi looking for Billy(10) who missed the short loop turn and ended up running the long race(7mi?), 2mi back w/Billy(hard to keep up!) Actually covered @8mi but much of it was hiking with Anna. |
| 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 |
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Rte 228 |
| 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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Hammond Hill, Thunderheads. 3 x 6+ plus strides |
| 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 |
| Cass/Black Diamond. 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Gaige loop. 6
P.M. Taughannock Falls + grass 6 |
| 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 | | 10.25 | 0.00 | 0.00 | 3.75 | 0.00 | 14.00 |
| 9:30am. CU track. w/Boris, Adam. 5 x 1200. 4:16, 4:16, 4:16, 4:17, 4:20/400 recovery on the first 3, 600+ on the last. very hard to finish last one. cooldown on grass.
Then to PT. shin pain way down before the run and almost completely gone after PT.
6pm; FLRco. w/group. slow. they said it was only 5 miles. tired legs, both shins a little sore but feel much lighter on my feet since PT session this morning. |
| 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. 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 |
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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 |
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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 |
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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. 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 |
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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
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 |
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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. 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 |
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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. 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 |
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| | 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 |
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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 |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5mi.
*^!*! felt terrible this morning.So much for a day off benefiting me.
cold. slow. sore shins. I planned 30min wu, 2mi T, 30min cd.
First 1/2mi in 3:26 convinced me to shut it down and not bother today. It was only supposed to be an easy "keep the engine running" type of workout, but it didn't feel like it was going to be easy.
maybe this afternoon.
P.M. 6mi Gaige loop. felt much better. at least normal. |
| 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. Rte 228, slightly rolling,
7mi w/M.A.(53 min) then straight into 5mi progression run (31:26), started @ 6:45/mi, don't know splits for midddle 3mi but the last mile I knew and was unbelievably under 5:40. Not really sure where that came from, it was mostly downhill though, felt like tempo, recovered quickly. Now, if I could just shake this cold and get my shins feeling 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
1hr easy @ Ithaca.
|
| 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 | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Rte 228
2.5mi wu, 3 x 1mi @ easy threshold pace w/2 min rec jog, 1mi cd |
| 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 | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
11:30 am. CU track.
20min slow jogging around, 4 x 800 MP(400 rec) then 30min more jogging around. bored to tears. the 800's were slow. 3:11. hard for me to find MP on the track. I see red and want to fly and mp is so inbetween fast and slow. I forget if I'm supposed to be working hard or taking it easy. stayed on the slow side today on purpose. Anyway, so glad I found someone to start me off at Sunday's race.
Spent the morning shoveling manure to create new perennial garden. amazing the things one can accomplish when not exausted from running AND the kids go back to school. I'll need to be careful not to expend too much energy doing extra activities, a few more hrs in the garden tomorrow and then I'll rest. |
| 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 | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4mi easy, last mile at mp. total: 36:09
legs are starting to itch. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Rte 228. 16:30 out, 14:30 back. 6 x 10 second strides.
miserable. fat. can't wait to get back to running.....rebuilding by base, hill repeats, a speedy indoor track season....training for the marathon is so much fun. It's too bad the race itself is such a bump in the routine. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ithaca RecWay w/group. easy w/strides. last weeks cold and uti seem to be all cleared up. shins ok. feeling good. ready. |
| 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 | | 7.00 | 13.10 | 0.00 | 0.00 | 0.00 | 20.10 |
|
Erie, PA. 65 degrees. steady rain. light breeze.
1mi warm up trot. 13.1mi of the race.
AW came along to pace me, took it out way too slow, 7/mi, not sure why he did that or why i allowed it. i trusted he would do as i asked and keep it slow as in 6:20-30, at mile 1 he abruptly dropped the pace, next mile was 6;22. hit 10k at 40:06 which would have been right on had we not taken the first mile out so slowly. AW dropped out at the 10k and planned to pick me back up at the 1/2.
Next 10k had me at 1:18, I felt super. 6:15's-20's and i kept telling the guy i picked up "easy. let's relax. fast enough." and we did relax. but we were still cruising. it was sweet.
By the 1/2 I was beginning to feel tired. 1:24:15. again, that would have been fine but for the first slow mile. I was still thinking, "I'll make it up later. No worries."
AW jumped back in but slowed the pace to 6:40's. i got pissy. missed one of my bottles. got more pissy. felt more tired. rain fell hardrer. I got more pissy. slowed pace even more. stomache turned sour. tried to quit at 16. AW said no. 17. he said 1 more mile. my gut is churning. mile 18. I said,"ok. let's just do it." 19....19.5 I quit. just can't keep the rhythm for more than 2 minutes without getting pissy.
walked back to the van. sopping wet. hands swollen and purple. energy drained. stomache wrecked. ego smashed. legs feel fine.
no fuel from 12-18 could have been a factor in my deterioration. as could steady rain. unsteady pacer and recent illness.
So, I'm thinking, I'll call lit a solid longrun and try to tuck away the fact that it's really a DNF and another failed marathon for me.
I'm thinking i'll go to Detroit w/MA. 6 wks is enough time to get my game back together. Isn't it?
but now, I have a fever again(caused by last weeks uti or a new cold from yesterdays stress, i don't yet know) so I'll get healthy first then spend a few weeks doing some tempo and longer stuff. keep mileage under 100. try not to get injured.
I wish TOU was next Sat instead of 6 days from now, I'd give it a go.
Any more downhill marathons around?
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
9am w/NK. Catherine Valley Trail. 7:45-30/mi.
feeling pretty good. quads a little sore/tight but energy and shins ok. will take tomorrow easy like today, fartlek on Thur. longrun on Sunday. I want to jump the mileage back up but will hold back for fear of injury. my history of stress fractures is too vivid for me to ignore.
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
40 min elliptical. weights/core. shin very bad. going to see pt tomorrow. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Shuler/Culver loop. 37 min. shin pain still very localized, still a little scary, but I'm going to assume it's not a stress fracture. from a 9(Tues) down to a 3-4 with no Ibu. Iced and stretched after the run. I'll stay on soft surfaces and keep the mileage low to be on the safe side though. Sill going to wait until Monday before buying airline tickets.
|
| 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 |
| Set out to jog my 10mi loop(Kelsey/Cayutaville) planning to go easy and totally prepared to call it quits early if my shin acted up. I don't know the mile markers on this course(not really even sure if it's 10 miles; gps says 11, car says 11, mapmyrun says 10.2) but I do know where I usually am at certain points. I kept hitting all these points way ahead of my usual pace, ended up running the loop way faster than I ever do(1:13) still felt super, didn't feel like quiting so, grabbed a drink of water and headed back out to do it again. Shin got 'twingy' 3mi into the second time around so I took my foot off the gas and cut it short.
Practiced MP 'feel' on the downhills. Going to look into airline tickets now : )
Anybody flying into LV want to carpool to SG? |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| A.M. Culver loop. 5mi. easy
P.M. Gaige loop. 6mi. 43min. shin(4) ice. ibu.
*Not sure how to train between now and SG. I keep changing my mind between thinking that distance/endurance is key to wondering if I've got the endurance already and maybe VO2max/Threshold would benefit me more... |
| 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 | | 4.00 | 9.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
Didn't go as well as I would have liked. slow on everything. the surface of the trail might have slowed me @10sec/mi and I'm not 100% certain about the distance...but this was still pretty slow(to slow to record!) had to focus to keep turnover going on the downhill.
3mi wu, 4.5 mi all uphill(tired near the turnaround) then back down 2min faster.
1mi cd + drills
Brought to home how conservative I'll have to be on the uphill of SG in order to have something for the 2nd half of the race.
Anyway, either I'm still tired or I need to do some faster running or...maybe i'm just not as fast as i'd like to be. hmmm.
I'm thinking I'll take tomorrow very easy then do 800's on Thursday and jump in a 14k hilly race(+ mileage before and after to =20mi) on Sunday.
|
| 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 |
| Kelsey/Cayutaville loop. 1:14:30. conservative uphills and relaxed but quick down. ice, ibu. shin pain(3-4) |
| 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 | | 5.00 | 0.00 | 4.00 | 0.00 | 0.00 | 9.00 |
|
Cass Park, all grass, fartlek.
6 x 3:00/1min rec + 2 x 2min/1min rec + 2 x 1min/30sec rec 2mi cd
felt like @ 5k pace. shin okay. no worse anyway. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Gaige loop. 43min. shin about the same. ice. ibu. teetering on fine line of getting in mileage just enough to stay fit and keeping leg from totally falling apart. |
| 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 |
| Shuler/Cayutaville w/MA. fast downhills. wicked shin pain. ice + ibu. there'll be no second run again today. |
| 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 | | 15.00 | 5.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Watkins Glen Gorge + Catherine Valley Trail w/Matt & Adam. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 20min elliptical, 25min jogging on grass. planned on more elliptical but kids, dinner & not feeling well got in the way. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| grrrr....another bad run. wanted to do 10k tempo. first mile felt hard. quit after 1.5mi(9:40)
Then tried 400's thinking some speed would wake me up. wanted to do at least 8. ended with 6 x 400/200rec. all very slow. 84-85's(usually sub 80) head not in the game. legs/body feeling drained. not feeling too good about SGM. |
| 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. 2:04. pretty hot and tired last few miles. should have brought fuel. |
| 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 |
| 1:15 jogging @ Ithaca waiting for oil change. mostly grass. shin slightly more bothersome. back to ibu. 2xdrills
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
A.M. Gaige loop. 42min.
P.M. 2mi wu, 10 x 100m strides, 2mi cd |
| 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
P.M. Gaige loop. again. slower. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Meck/Cayutaville loop
-not so great.
Jogged w/Matt & John first few miles, then(according to mapmyrun) 2.88mi in 6:04/mi on Co. 6. felt faster...or...well...felt harder than 6/mi . I thought this was a 3mi section(felt guilty cuz I backed out of doing a 5k today at the last minute) shut it down after the tempo and slowly shuffled home 5mi(39min)
still fighting a cold. body goes from feeling great to feeling taxed from walking up stairs. Guess I'll cut back to what I did before Erie marathon now. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 min elliptical + core/stretching 15min suana. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Gaige/Meck loop. Fartlek. 2-3min on/off speedplay. little faster than MP feel. still fighting cold. shin hardly noticable. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Gaige/Meck. all easy paced jogging. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Gaige/Kelsey loop. slow. felt terrible. typical. probably due to the 10# weight gain incurred over the last 24hrs. I'm certain.
Okay, out the door. headed to Utah. almost forgot to pack sneakers. not good.
|
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Valley of Fire, Utah.
(post-wedding jog) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Race: |
St. George Marathon (26.2 Miles) 02:50:45 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 25.20 | 0.00 | 0.00 | 0.00 | 26.20 |
|
The entire race was perfectly paced for me, except for the last mile(which was 8 minutes of dragging a dead carcass through town) and 2x crouching behind yucca plants to...you know. Except for the GI trouble, the race felt really super and relaxed until the last 5k where I tried to push but to no avail. I was spent. |
| 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 | 2.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| fast finish |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| 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 | | 4.00 | 4.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Looking for some advise from some/one of you who does high mileage. I'm about to make my 4th attempt at an OTQ in Tucson on Dec. 2.
12 days.
My last marathon was Detroit, 18 miles of fighting a wicked headwind and then 8 miles of jogging just to finish(3:04). It was two weeks after St.Geprge and I guess I was still tired. So, I followed up Detroit with an 80 mile week, then 96 then 98. Each week I attempted to do a tempo run, 2 of them in XC races (the team needed me) and 2 on the track. Each time, I find that I'm barely able to run more than 10 seconds faster than my goal marathon pace! I've added strides a few times a week but mostly, it's jogging and tempo. I feel tired, but not overly so.
Any advise on what to do between now and Tucson? I'm worried that I've just lost too much speed or that because most all of my running is easy maybe my ability to run intensity has declined (but would that effect a marathon? )
I hate to admit it, but maybe 4 marathons in 3+months is too much....but is it, really? I haven't done them all out. The first one, Sept. 9th, I dropped at 19.5mi(too cold and rainy). The second one was St. George(2:50) then Detroit where I only worked the first 18 miles before jogging to finish.
Any opinions on what to do? I've already got my plane ticket for Tucson, so I'm going. But I'm not sure how to take the next 12 days.
|
| 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 5mi - very easy
PM 5mi - very easy
|
| 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 Cluver loop 5mi
pm Culver loop 5mi |
| 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/pm same as yesterday |
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
am 5mi culver loop
pm
pm 4mi treadmill
|
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| fast finish |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Gaige loop. 43.5. felt easy |
| 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 | | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Barton Hall, Cornell
4 x 800 (300m rec) planned on hitting only MP(3:10's).
felt like comfortable tempo, legs felt peppy.
2:53, 2:50, 2:52, ? goofed up the last one but similarly paced. felt great. no trouble. no pain. no straining. legs feel normal a gain. whew!
PM: Active rest. 1 hr. nap. awesome. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Gaige loop. easy. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| really, really, very much want to feel 100% rested on Sunday.
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Rte 228. 38min. too cold for strides. I have just now realized that all I have to do in Tucson to get the outcome I'm looking for is to run just like I did in St. George. minus the 7 minute per mile uphills, two pit stops and final 8 minute mile. SGM didn't hurt. I had a lot of fun there and ran comfortably the entire race (except for the last mile but that was probably psychological more than physical) So, I'm going to expect Tucson to be fun and easy.
Thanks for all the well-wishes from so many fastrunningblog'ers! I so much appreciate the input and encouragement! |
| 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 | | 11.00 | 6.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
Fiddlesticks. Dropped out of Tucson Marathon.
Great course, well organized race, perfect weather, potentially good company(group of girls also trying to qualify and Susan L. doing a training run at just the right pace) but I felt terrible from the gun. I thought I was perfectly rested and fueled, my head was in a good place, I was excited and feeling good.... right until I started running; felt short of breath and the type of stomach discomfort that I associate with lactic acid buildup(but, I was going slow!!) I let the girls go, just ran my own pace which had me passing them on the downhills and losing ground going up,(usually an indication to me that I'm tired but gets the same results in the end) I tried every bit of self-talk i could think of; slowing, going faster, zoning out, focusing. nothing helped. every mile felt yucky.
2+ miles out to the Biosphere were uphill against the wind and 7:30/mi. I knew the way I was feeling that I would never make up those 2+ minutes in the second half. I gave it my best effort until mile 15, but it wasn't happening. called matt and jogged to mile 17 (then we went shopping and enjoyed the rest of a beautiful, warm, blue skied day)
Anyway, it was a great mini-vacation. I loved AZ. After a flight dealy due to ice storms in NY, I finally got home to a snow storm. yeah.
Time to regroup. take a rest(no running for a few days) and start a new cycle. 10k-1/2 mar training beginning with a phase of hill repeats and fartlek. I'll try again in Feb or March. Nothing like pushing it right to the line.
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| w/Matt around CU. a little quick. legs felt pretty good (despite taking the last 3 days off running) |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 228 |
| 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 | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| USATF Club Champs in Ohio ug. 6k, 22:55, mud, snow & puddles but, flat. I'm a mid-packer. gun went off and the field took off while I stood still. finally got moving about 2mi into the race. gave it a fair effort (considering it was the last thing I wanted to be doing this weekend) |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ohio w/Jesse |
| 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 |
| IHF treadmill 8mph + 5min 9.5mph |
| 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 |
| 15 x 1min on/off w/Matt & David |
| 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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Kelsey/Cayutaville loop. very slow p.m. 5mi w/matt |
| 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 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| IHF treadmill 8-8.5mph + 1mi 9.5. |
| 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 |
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Fartlek/Hill workout. 9x3min on/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 | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| @lake w/ Matt. 7:15-:30's. |
| 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 |
| IHF treadmill. 8-9.5mph. felt great |
| 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 | 0.00 | 0.00 | 0.00 | 9.50 |
| 2.5hr xc ski. |
| 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 | | 6.50 | 0.00 | 0.00 | 5.50 | 0.00 | 12.00 |
| IHF Treadmill.
3mi wu (7.5-8mph)
11 x 1/2mi (10.5-10.9mph) / 1/4mi recovery jog 7.5mph
1mi cd
Whew! This was a tough one! Quit on #12. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| 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 |
| + weights |
| 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 | 5.00 | 0.00 | 0.00 | 9.00 |
| IHF treadmill. yuck. 9.4 down to 10.2. planned for 6. quit at 5. felt harder than I like. |
| 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 | | 994.50 | 78.30 | 39.70 | 22.50 | 0.00 | 1135.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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