| 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 | | 942.45 | 1.00 | 43.00 | 0.00 | 1.25 | 987.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Race: |
Mountain Goat 10 Miler (10 Miles) 01:02:20, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 10.00 | 0.00 | 0.00 | 14.00 |
| Syracuse, NY. Just trying to earn a buck the fun way. Didn't feel up to racing until the gun went off. took it easy the first half (32 min) picked it up the second half. very windy and hilly. Surprised to beat JJ and to see how close I was to the leaders. No going back but I guess I could have run a little faster for the first half and stuck w/them. |
| 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 w/NK |
| 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 |
| Fartlek 5 x 4min I grass loop at CU |
| 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. Tfalls + grass
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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 |
| Matt and I both signed up for SGM this week. In order to connect with others training for the same event (and to bump a few guys down on the mileage board!) I'll start using FLB for my training log. CU hill repeats |
| 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. Shuler/Cayutaville loop w/Chris R. slow. she's training for Vermont 100
P.M. Culver loop w/Jackson (my 6mo. old shepherdoodle pup)
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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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A.M. Shuler/Cayutaville 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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A.M. loop around Cayuta Lake + 5mi of Finger Lakes Trails. beautiful morning, perfect temp, sunny, abundant trillium and other early spring flowers in bloom. felt nice to run alone. |
| 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 w/Matt
P.M> Gaige 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| CU golf course, rolling hills, grass. w/Jeffrey & Boris.
5 x 3:30 on/2min off + 6 x 40sec on/off + 1 x 3:30. not sure of pace. felt like hard 5k race pace. fast & fun.
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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 |
| A.M. Shuler/Cayutaville (10) felt great.
P.M. Taughannock Falls loop (5) + grass w/Jackson the ground sniffing slow poke. |
| 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 |
| 10 x 400(200 rec) + 4 x 200(200 rec) supposed to be done around 3k pace, just enough work to get some rust out and turn over going before Sunday's 10k but not enough to tire me out.
Felt pretty off today though. heavy & sore legs(from Tuesday's workout??) breakfast sitting in my gut like a brick, grumpy. 400's were all around 81-82 with only 2 or 3 sub-80. 200's were just under 38. It was windy but not that windy. Didn't work very hard and i guess it showed. Maybe this half-hearted workout will leave me feeling fresh for Sunday's race.... hmph.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 3 w/matt + 5 w/Jax |
| 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/Jax. he's a slug. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Lilac 10k USATF Niagara Champs (6.2 Miles) 00:36:20, Place overall: 1, Place in age division: 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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I didn't dare dream this one!
The entire loop course is rolling with the first half slightly downhill. Surprisingly (and horrifyingly) I took the lead almost from the gun with the first mile WAY too fast in 5:25, went through the first 5k in my recent 5k pr (17:42) and then ran scared (terrified) the rest of the race. I knew from the start that the second uphill half would be difficult. Worked very hard to stay happy, relaxed and focused. Disappointed that I lost an entire minute in the second half but this was still an awesome race for me considering how hard I worked, how focused and together I kept myself and a pr by over a minute. I'm still pretty shocked and over-the-top happy.(and sore and tired!)
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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 |
| Gaige loop w/Jax. very slow. still stiff and sore. |
| 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 |
| Began (total) fast last night (8:30pm)
2.5hrs gardening this morning,
12pm: 2 miles jogging then 5 miles at what felt like tempo/MP effort (don't wear a watch anymore so don't know the pace) felt like i was pretty slow though. I think legs are still tired from Sunday's race more than from low fuel. End of the 5 mi felt like the part of the marathon that makes me want to quit. Really uncomfortable. 2 more miles jogging w/Jax felt ok.
*Never tried this before but it has been suggested numerous times by several trustworthy coaches. Not much on the line in this upcoming marathon so I thought it would be a good time to give it a try. Fast breaks after tomorrow mornings 5 mile jog.
*sacrum sore at point of old stress fracture. hopefully from gardening and painting. if it persists, I will certainly do the 1/2 mar instead of the full.
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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 | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| broke 36hr fast. Learned that i can run on no fuel. This 5 mi run felt like the last part of a marathon, physically and mentally. very uncomfortable, but not impossible. Decided to see how it felt picking up the pace for the final mile (I don't wear a watch but Matt does) I suspected it was around 7min pace (if i was lucky) turned out to be about 6:15. go figure. Not sure if this will really cause my body to store more glyc, but I have learned that I can survive (and continue to run at a decent clip) on low fuel. (94.8lbs) Time to load.
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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 |
| day 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 | | 3.00 | 0.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| just a little to tune the engines. same warmup as usual. back feels 95% good. energy/mood great. not feeling ready to "race" (hurt) but certainly ready for a test run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Buffalo Marathon (26.2 Miles) 00:02:58, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
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Felt great this morning but mentally didn't feel the usual drive to work hard. Not unusual at the start of a race for me but usually once the gun goes off it kicks in.. Today, the gun went off and I still only wanted to make an attempt at getting through 26.2 miles without any suffering (a solid long run).
Didn't wear a watch and there weren't many clocks on the course. I wasn't paying attention to time, only how I felt and fueling, so no splits. By recognizing people around me I knew I was starting at about 3:10 pace and didn't feel like I wanted to go any faster. This told me right from the start that it was going to be a slower race (which I knew it might be due to the last 10 weeks including 2 marathons, a 5k(pr), 10 mile race and 10k(pr). I wasn't concerned at all about the slowness as my goal was merely to avoid the dead legs and mental breakdown that I most always encounter in a marathon. The entire run felt like a jog. I attempted to pick up the final mile when I saw # 3 girl ahead of me but because of my(!#&*@#!) wonderful friends and husband cheering for me, she was alerted to my presence and I never caught her.
So, though the race was slow, I am content(well....sort of) I felt happy and comfortable the entire race. I encountered a couple of miles from 22-24 in which I wanted to be done running (marathons are way too long) but all in all, I felt strong the entire distance and now do not feel like I did anything more than a long run.
I was planning to take a break this week and swim instead of run but maybe I'll just do some slow jogging and get in some LSD miles on trails to recover.
I will definitely do the fast/load diet again.
No more marathons until SGM.
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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 |
| Wicked tooth/jaw infection. began hours after the marathon Sunday. antibiotic side effects are as bad as the illness. jaw/neck/ear so painful that i can barely eat/talk. no running. suppose it was time for a break anyway. |
| 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 |
| 2mi w/Jax (slow and stubborn) + 6mi Gaige loop alone. legs feel great w/the exception of tiny spot on left shin. still can't open my mouth to eat (or talk or yawn or brush my teeth) and antibiotics are still reaking havoc on my intestines. will have to keep running to a minimum until this clears up for lack of proper nutrition. |
| 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. slow. improving but still sick.
Great thing about living in rural upstate NY: miles and miles of dirt roads, wooded hills, green pastures full of grazing cows, fields of hay and corn.
Negative: farmers spraying herbicides. passed a field where they were spraying today. NASTY.
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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 |
| A.M. Gaige w/matt (6)
1 mi fun run kids race
P.M. 3mi w/jax + Gaige loop (9)
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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 |
| 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 |
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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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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 |
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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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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 |
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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 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 | | 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 |
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| | 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 |
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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 |
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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 |
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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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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 |
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| | 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 |
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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 |
| 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 |
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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 |
| 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 |
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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. 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 |
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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. 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 |
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| | 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 |
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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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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 |
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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 |
| 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 | | 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 |
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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 |
| 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 |
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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 |
| 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 |
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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 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 |
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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. 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 |
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| | 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 |
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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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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 |
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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 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 |
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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 |
| 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 |
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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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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 |
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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. 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 |
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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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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 |
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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 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 942.45 | 1.00 | 43.00 | 0.00 | 1.25 | 987.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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