| Location: MA,USA Member Since: Jul 06, 2009 Gender: Female Goal Type: Local Elite Running Accomplishments:
5 miles: 30 min 7/4/09 Hartford Half Marathon: 1:24:34 11/10/2009
Short-Term Running Goals: run a 5 min mile Break 30 min for 5 miles
New Goal: Break 27 minutes for a 5 mile
break 20 min for 5K run 1:30 half marathon New Goal: run a 1:20 half marathon
run sub 3 hour marathon
Long-Term Running Goals: same as above plus stay healthy and happy Personal: college student |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Asics 1130 Lifetime Miles: | 151.90 | | Asics 1140 Lifetime Miles: | 211.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 239.50 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| about 7 miles in 53 minutes so about 7:30 min mile pace. ankle exercises, lifting: 15 min elliptical warmup, pushups on ball, sit ups on ball alternate 3x15, plank sequence, hamstrings on ball, 4x15 pushups, 3x15 1 leg squats, 3x12 side squats, curtsy squats, front squats with one leg on bosu, 3x15 2 leg squats on bosu, 4x15 supermans
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
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30 minute warmup, 31 minutes of hill repeats, 15 minute cooldown jog. I have no idea how many miles this is so I gave myself 10 miles because that is how long my last hill workout was. 76 minute run total
ankle exercises, roll out
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in about 53 minutes so about 7:30 min miles. 10 min cooldown and 10 minutes of dynamic stretching and leg drills. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
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10 miles in 75 minutes or a nice easy run at 7:30 min mile pace. ankle exercises and 10 minutes of cooldown plus 10 minutes of dynamic stretching
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| easy 5.5 to 6 mile run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Stratton Faxon 20k (12.5 Miles) 01:23:57, Place overall: 213 | | Running Miles | Swimming Yards | Bike Miles | | 12.50 | 0.00 | 0.00 |
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40:46 10 K split and 6:46 min mile pace.
I was extremely disappointed in my performance. I was recovering from a bout of strep throat, but that is not a good excuse. I felt great during the first 3 miles, hitting 6 min mile pace exactly. Then for miles 4-8, I felt extremely fatigued in my muscles, especially quads. I slowed down substantially and ruined my split time. During the last 4 miles I caught a second win dand finished strong, but the extreme muscle fatigue during the middle really hindered my performance. My last half marathon race was run in 6:23 min mile splits, and I dropped 23 seconds per minute mile. I decided to race this at the last minute as a benchmark performance for my half marathon approaching in the fall, and I think this means I really need to work on the middle distance of the race and getting stronger. I also need to pace myself a lot better so I don't burn out at the beginning. This performance will serve as a kick in the butt to motivate me to be more conscientious of pacing during my next race. Does anyone have any tips on workouts that help improve the middle third of the race?
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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off. yoga class
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 minutes of swimming, 30 minutes elliptical, 15 minutes rowing machine and stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1 hour elliptical, plank series, 4x pushups and situps on ball, 3x10 pullups and dips |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in about 7:30 min miles, 53 minutes. Also 15 min jump rope (50 seconds on, 10 rest), 30 min on elliptical |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 68 or about 7:30 min miles. Cooldown with leg drills. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 8.5 easy miles at about 8 min mile pace.. 69 minutes total. Was going to do a hill workout, but muscles felt very tight and tired, so did an easy run instead. |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 35 minutes warmup, 30 minutes of hills (2 minutes run up the hill, 3 min run back down, so 6 repeats of the hill), plus 17 min cooldown and stretching. Ankle exercises. total time: 77 minutes and mileage is a guess |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 58 minutes so about 7:15 minute miles. 15 minutes on elliptical, 15 minutes jump rope, 2 sets of squats, plank set, 3x15 pushups, 4x25 situps and push ups
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| track workout: 27 minute warmup, dynamic stretching and leg drills, 800 m of strides, 3x1 mile repeats in 6:11, 6:16 and 6:33 with a lap of jogging in between. 15 minute cooldown plus stretching. I felt like my muscles got tired very quickly, and was running a lot slower than usual. I guess this maybe because I am still sick and am still getting back into track workout shape. I can't expect myself to run the same times, I need to build up. Holding a pace for long repeats seems to be an important and necessary workout for me, so I plan on repeating this workout soon. |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 52 minutes or about 7:25 min mile pace. nice and relaxing run. ankle exercises |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| hill workout: 20 minute warmup, 17.35 minutes up hill, 15.21 minutes downhill (5 miles total), cooldown with dynamic stretching, 22 minute cooldown, ankle exercises |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 easy miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| 23 mile long run at 7:20 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| easy 7 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| very very slow 8 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| track workout: 37 minute warm up, 9:43s 2400m, 6:10s 1600m, 2x400 in 82 and 82 seconds. 15 minute cooldown plus 1 mile of strides |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles very slow 7:40 min mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles at 7:15 ish pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles at easy 7:30 pace. Also lifted for i hour: 15 min warm up, 10 min jump rope, 3 series lunge set, 4 sets of planks, pushups and stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 39 minute warmup including 1 mile of strides, and 10 min of dynamic leg drills: 1600 m in 6:06, 400 meter jog (3:52 rest), 1600 m in 6:04, (3:47 rest), 2 x 400 m (83, 81 s ) with 200 m jog rest, 800 m in 2:59, 14 minute cooldown. I am finally getting closer to my normal times. I was surprised how much stronger I felt running now that I am more rested and not as sick as I was for the past several weeks. I think key will be getting healthy and staying rested and ensuring my stress from job/school does not affect my recovery.
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| easy 8 miles in 64 minutes so 8 min mile pace |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 23 minute warmup, 16.37 up hill tempo run, 17:03 run down, 16 minute cooldown, roll out and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 239.50 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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