| Location: Auburn,WA,USA Member Since: Sep 30, 2009 Gender: Female Goal Type: Marathon Finish Running Accomplishments: Ran lots of 5K races and placed a few times.
Finished my first half marathon 11/08 with a surprising time of 1 hr 5o min:)
Finished my huge goal of completing my first marathon! Portland Marathon 2010 with a time of 4:18:49
Short-Term Running Goals:
Run a 5K in under 20:00 min.!
Independence Day 5K run in Chico, CA 7-4-10
Portland Marathon 10-10-10
Jingle Bell Bash 2010 Seattle 12-12-10
Tour De Lights Fun 5K in Bonney Lake 12-21-10
Linkin City half marathon 3-6-11 Long-Term Running Goals: Staying physically fit my whole life, which includes keeping into the running routine. Would want to accomplish my goals by: continual running and have completed a marathon. Another great accomplishment would be to complete a triathalon as well. Personal: Happily married, no kids yet Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 807.19 | 9.00 | 0.00 | 0.00 | 816.19 |
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| Night Sleep Time: 1112.30 | Nap Time: 113.05 | Total Sleep Time: 1225.35 | Weight: 0.00 | Calories: 63773.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| BPA trail in Federal Way. Time: about 48 min. Distance: 5 miles. Cold but not too bad. All 3 of us ran together again! Great run! Felt semi tired from being up late; but was able to take most of the hills. Celebration for Lisa's Bday after at Black Bear Diner! |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Game Farm park. Very yucky weather; steady mist. Wore the wrong type of long sleeve shirt-cotton. Felt weighed down and tired. But sort of invigorating to run in the rain. Time: 25:15 min. About 3 miles. Felt okay. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Roegner Park. It has been awhile since I have ran there! Felt pretty strong! Perfect weather; cloudy but no rain not too cold. Saw 2 other runners and some walkers on trail. Time: 30:22 min. Very happy with time. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Auburn Riverside HS. Yucky weather; rainning out there. Wasn't sure how heavy it was until I was drivimg there but didn't want to miss another day without running. Felt very tired and my lungs difficult to breath. Felt not in shape. Only 2.5 miles this time. Rain slowed me down some but wore the right clothes. Time: 22:48 min. |
| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Game Farm Park. Anticipated crapy run due to unprepared dress for light-mod rain. After first lap, rain stopped but stepped in huge puddle and got socks completely drenched! YUCK! Usual laps-3. Passed mid aged man with furocious sounding dog. Lights but kinda dark. Felt okay-tired. Time: 25:36 min. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Hemlock Rd. Time: 24:24 min. Home-Hemlock Rd-loop-home. Felt energized after nap. Ran fast! Rainy:( (light rain) |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Roegner Park. Lisa and I met there. Light rain, didn't look to great at start but the rain stopped after about 5 min. Wasn't bad at all. We both felt more stiff or jelly in legs. Not the best run but felt good afterwards; felt good to just get out there. Tired but good run! Time: 32:54 min. |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Auburn Riverside HS. Early morning run. Very Windy! But clear! NO RAIN!! It felt so nice to run with clear skies. Felt sore from the weekend; legs just have been very sore lately. Had to push to get the time I did. TIme: 26:16 min. Felt alert. Overall good run. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Auburn Riverside HS. Tired again due to staying up late. Beautiful clear morning for running! No rain! I pushed myself on the 8th lap and did a speed run. It was SO hard to run fast! Then I had to run a whole other mile after I had just done a speed lap. Great work out but a tough one. I felt out of breath. Time: 25:52 min. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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Run with Lisa and Nicole near Lisa's home in Kent. We met at a community church and ran up a steep hill. Then we just ran around all the different neighborhoods. It was a good work out and again wonderful to run with others. It was great to have us all back together. Nicole's shins seemsed to be okay. Slight pain in L knee but nothing really worrisome right now. Will keep working on stretches more dilligently. Felt pretty energetic. Time: about 35 min. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Beautiful day to run! Goregous! Ran just from my home to Hemlock Rd then to a little park, then regular loop, back to park, then home. Felt good, no prob with knee. Not quite enough energy to do a second loop though. Time: 25 min. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Very Fogy!!! It was hard to see the road and also the track. Due to the fog I got my clothes damp and water on my face. Ran at A.RS.HS. Did some speed work on the 9th lap. Time: 25:57 min. 12 laps. Good run. Felt bright and cheery for an early early morning run. I got enough sleep so that helped! |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| No work today so went for a nice run at Roegner Park. Cloudy and fairly cold but fine for running. Felt exhausted though (prob. due to eating late last night). Ran regular route; to disc golf and back. Didn't have enough energy to do last extra loop at end of route. Happy with time though: 30: 48 min. Ran at around 9:30 a.m. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Game Farm Park. Went there to watch the football tournament; been wanting to get on a flag football team. I concluded that there were just all guys playing and they didn't look short on players:( bummer!
Had a nice run. Did the full loop, including on dirt path. Did 3 laps. Weather cloudy but no rain. Lots of people around. Greaty work out! Felt strong with run. No pains anywhere in legs. Time was about 35 min. Not sure on exact mileage. About 4 miles +. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Early morning run on me Birthday:) Great way to start out my day! Unfortunetly when I got up it was yucky weather: foggy and slightly rainny. When I started my run the rain did stop so that was nice! Ran at ARSHS on the track. 12 laps=3 miles. The 8th lap I did a sprint; very difficult for me again. Also last mile was also very tough. Time: 25:50 min. Hoping to get my "surprise" bday gift today, which is an awesome running watch! |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Goregous run at Game Farm!!! I had the afternoon off so I was able to run during day light. Weather was perfect temp, of 55 degrees (perfect for running). The sun was popping out here and there. It just put me in a good mood to run and soak up the weather! Ran 3 full laps (including on dirt trail). I think it was a little over 4 miles. Can't wait to use my new garmin forerunner soon! Time: about 35 min. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
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Light run to Hemlock Rd. Usual route/loop near my home. I was very sore from yesturdays run so I took an easy jog this morning. Nice day even though cloudy but NO RAIN! Ran about 10 p.m. Time: 21:41 min. Short run but really felt a work out because legs are sore and just kinda sluggish in the leg area. My heart and rest of me could have ran much further but legs told me I was done so I listened. |
| Night Sleep Time: 0.00 | Nap Time: 10.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Played 1 1/2-2 hours of flag football with the young adult group from my church. Muddy on field at Buena Vista but no rain! Had a blast! |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.27 | 0.00 | 0.00 | 0.00 | 3.27 |
| ARSHS. Tried out new Garmin Forerunner. Don't know too much about how to use it yet but still learning. Basically found out that I've been running slightly over 3 miles on track becuase my start and stop place is the same; didn't think about the different lanes on track. Distance: 3:27 miles. Used heart rate monitor. Heart before: 74 HR after 3 mile run: 157. Time: 26:57 min. I felt it was kinda hard running today but like new garmin. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.26 | 0.00 | 0.00 | 0.00 | 3.26 |
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ARSHS. Very cold!!!!! Ice/frost on car when went to start it up:( When it's cold like this, hard to motivate myself. Used heart rate monitor again to try it out. HR before: 59 HR after: 161. Felt like 3 miles was an eternity. P-left knee. Tough. Time: 26:39 min.
Look forward to a nice run with my friends tomorrow. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Awesome work out with Nicole and Lisa. Place: Community church near Lisa's house. Ran throughout neighborhoods but started with a very BIG hill we ran up. We all did so well! Time: 45:03 min About 10 min per mile Calories burned: 404 Mile times: 12:52, 10:02, 9:54, 9:56 Look forward to next week's run with you girls! Such a motivation to have others to run with! |
| Night Sleep Time: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
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Game Farm Park. Weather started out scary with rain and cloudy; then when I got there it cleared up very nicely! Had perfect weather for a nice longer run! No rain in legs:) Left stomach side ache from big Valentines breakfast at Sunbreak Cafe. A struggle to keep running but pushed. Ran full loops like I normally do with dirt trail. It was fun to see the actual distance of my loops I was just guessing the distance. I love my Garmin Forerunner!!!
Distance: 4.20 Cal burned: 396
Time: 36:06 min.
Times per mile: 8:07, 8:35, 8:49, 8:55, 8:08 (last .2 of mile) |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.06 | 0.00 | 0.00 | 0.00 | 4.06 |
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Hemlock Rd. Apt-Rd, past casino, and one more loop. 2 loops total. First time for doing 2 loops. Good run but felt tired. Pushed myself. Cal burned: 383. Heart rate before: 52, heart rate after: 167. Time: 34:03 min. Pace miles: 7:53, 8:31, 8:33, 8:35, 8:34.
Ran at about 5:00 p.m. Weather was semi cold but not too bad. Felt like I did push myself. A lot of sweating so I know I got a phenomial workout. |
| Night Sleep Time: 0.00 | Nap Time: 5.30 | Total Sleep Time: 5.30 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.09 | 0.00 | 0.00 | 0.00 | 5.09 |
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Awesome run at Game Farm Park. Time: 5:50 p.m. Ran with Nicole and Lisa there. Lisa just ran 1 mile though and was feeling fatigued, totally understandable! The weather was perfect! Clear skies, starting to get dark but not too bad. About 50 degrees. Felt good most of the way but felt some phlem in throat (gross). I did get a rash under my R arm. I need to remember the vasoline.
Distance: 5.09 Time: 45:57 min Cal: 483
Mile times: 9:15, 9:16, 9:04, 8:51, 8:43, 8:40
I loved how the mile times got better each time. Prob. helped running with Nicole to keep me on pace:) |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.55 | 0.00 | 0.00 | 0.00 | 2.55 |
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Very sore from Wed run where I ran 5 miles. Felt great to have such a good work out on Wed though:)
Ran just an easy short run from my home to Hemlock Rd and my usual loop and back. Very chilly, frosty. Start time: about 8:40 a.m. No work today:) Felt sore but okay. Slightly sluggish from eating late last night after the Huskies game.
Time: 22: 25 min. Cal: 239 min. Heart rate before: 72 (kinda high this a.m.)
Heart rate after run: 161
Mile times: 8:27, 9:00, 8:59 |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.59 | 0.00 | 0.00 | 0.00 | 3.59 |
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Roegner Park. Nice sunny day. Beautiful sunshine. Lots of people running, walking, and walking their dogs. Put me in such a good mood. Felt pretty good. Was a little tired from staying up until 1:00 a.m. and eating sweets before bed time. But overall good.
Time: 30:35 min Cal: 338 Total miles: 3:59 miles
Mile pace: 8:23, 8:58, 8:22, 8:15 |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. VERY COLD!!!! Where were my running gloves when I needed them? I bet it was atleast 32 degrees. I had to scrape frost off of my car in the morning. Frost on grassy area in middle of track. Felt crazy to be out in this temp. It took about 2 miles to feel un numb. Hands cold whole time. Played around with my garmin training mode.
Start time: 6:20 a.m. Time: 25: 33 min Cal: 281
Mile pace: 7:56, 8:54, 8:41, 8:23
2nd mile was experimenting with training mode so slowed way down. First lap started out way too quick. Hard run, felt cold and uncomfortable almost whole time. Wanted to be done. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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ARSHS. Time: 5:40 a.m. Felt great this a.m. as I ran my regular 3 miles. I just felt enthused this morning, I liked that feeling. I did a speed work out. Hard to sprint the 8th lap, but did it; slowed down a lot after that on next lap. Finding out that I had been running slightly further than I needed to. Garmin helps a lot. Happy NO RAIN!!!
Time: 23:41 min (shocking to see how fast I ran this a.m.!?? was that me this a.m.?)
Mile Pace: 7:59, 7:47, 7:52, 7:03
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 283.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.14 | 0.00 | 0.00 | 0.00 | 4.14 |
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Riverview Community Church. Ran with Nicole and Lisa. Good day for running. Cloudy, but no rain, some clear skies further away. Temp was decent. Felt a little slow today. Didn't feel up to doing longer distance run; too bad, would have loved to accompany Nicole. Lisa did very good under the circumstances of changes in health. You go! No pain in legs. We ran at 5:00 p.m. We had to make one stop at Lisa's to use the restroom.
Time: 40:34 min. Heart rate: about 142 bpm
Mile Paces: 9:47, 9:57, 9:57, 9:31, 9:59
Avg: 9:48 min Max: 8:04 min/ 161 bpm |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 390.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
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Roegner Park. Beautiful sunny day out. Lots of people working out or walking their dogs. Felt great! Ran a good reg route and back, plus the extra loop at the end past the parking lot. Distance: 4.30 miles I found out. Almost 4.5 miles.
TT: 37:01 min. Cal: 405
Miles: 8:25, 8:49, 8:30, 8:40, 8:52 |
| Night Sleep Time: 0.00 | Nap Time: 10.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 405.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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ARSHS. Cold but not unbareable. Chilly but fine with light jacket. Could have used gloves though. Felt tired this a.m. due to late dinner last night and 6.5 hrs of sleep but energy level was still high:) Ran a fast 3 miles. Figured out I run faster first lap due to chilly and wanting to be done with work out...ha ha
Time: 24:29 min. Finding out I only need to do 11 laps and a slight extra to be 3 miles vs. 12 laps. Ran all laps same direction this time to see what the distance is for 3 miles. It must be slightly over 1/4 mile for one lap...
Paces: 8:09, 8:21, 7:57:) Nice finish! |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 282.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Game Farm Park this morning! Was able to switch it up because I start work later today. Very damp this morning due to fog and last night rain. Felt cold even though some clouds. Wore my gloves. Pretty good endurance. Pushed for 4 miles this time. No pain.
Start time: 6:39 a.m.
Time: 33:42
Miles: 8:24, 8:34, 8:22, 8:23 Very happy with the time as far as start mile versus finish mile. I didn't just totally slow down on last couple miles. A little tough to push that extra mile in there.
Heart rate before: 54 bpm Heart rate after: 160 bpm |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 377.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.28 | 0.00 | 0.00 | 0.00 | 5.28 |
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Riverview community church. Cold but a beautiful clear sky and some sun out. Nice day to go for a run with the girls. We all did so well today. I felt so much more energy on this run versus last Thur. I was ready for some distance and we did that. We ran this time along the Green River Trail and back. It was so nice to run there and change it up. Felt great! Legs were tight when done; know I got my work out in today! Ran at 5:00 p.m.
Time: 53:06 min Best mile: 8: 13 min. Avg.: 10:04 min
Heart rate before: 63 HR after: 162 bpm
Mile times: 10:00, 10:05, 10:02, 10:01, 10:06, 10:17
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 507.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Game Farm Park. Morning turned out to be quite nice for a long run. Rain is suppost to come later this eve I believe. Lisa was able to run with me this morning at 8 a.m. It was so so nice to have someone to run with me on a Sunday when I usually shoot for my long runs. She really helped motivate me and helped pass the time. We were both kinda tired but pushed hard. There were guys out playing football games this morning. People were walking and older guy on bike I usually see. Lisa ran the first 5 miles with me then took off. THANKS LISA FOR THE SUPPORT! I ran the last 1.5 miles solo but made it not so bad. But when I hit that last 1/2 mile I could feel my legs wanting to stop soon. Definetly good trainning work out as I am still shooting for a marathon. I just haven't decided which one yet, in July or wait until Oct is my delimma...?
TT: 1:00:22 (wow, I hit 1 hr!!) Avg pace: 9:17 min Max: 7:16 min.
Paces: 9:17, 9:23, 9:27, 9:36, 9:37, 8:36, 8:51 |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 611.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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Ran along the White River this a.m. but parked at Game Farm Wilderness Park this time. I don't have to start work until 9:45 a.m. Started at 7:30 a.m. Nice and sunny but VERY COLD! I had to scrap frost off car again. I wore 2 layers of pants, and 2 layers on the top part. Felt good but was pretty chilly so it was hard to warm up. I wore gloves.
Time: 29:18 min. Avg: 8:23 min Max: 6:48 min/mi
Paces: 8:08, 8:29, 8:29, 8:24 Happy with the pace I was keeping but again started out too fast in the beginning.
Look forward to run tomorrow with the girls! |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 331.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.09 | 0.00 | 0.00 | 0.00 | 5.09 |
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Game Farm Park. Nice eve but slightly windy which made it pretty chilly. Ran with Lisa and Nicole. Lisa wasn't feeling that great this eve (shin splints) so she took off after 1st mile. Nicole and I ran 4 more miles after that. We chatted whole time and both had a great work out. It was a tough one this eve to do the 5 but felt great after. Beginning felt slight pain L knee but it went away. Felt fine overall. We started at about 5:15 p.m.
Time: 46:27 min Cal: 481 Bpm (before): 58 Ave bpm: 152
Max bpm: 162
Miles: 9:19, 9:06, 9:03, 9:05, 9:04, 9:12
Was happy with how we gradually got faster but tappered over a bit, pretty close though. Great pace Nicole! Hope Lisa feels better next week for runs. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 481.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today:( something felt missing.....stayed up too late and also was yucky, rainning cats and dogs in a.m. Went snowboarding for about 4 hours up at Snoqualamie summit though!! that was a workout, esp for those legs!! GREAT FUN!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Tried a new location. Ran along the plowed fields behind B.V. school. Very beautiful back there but one problem: puddles of water. It was sunny out and clear skies so I could see Mt. Rainier perfectly. A few people walking their dogs out there. A full loop is about 2 miles so I love the distance on the grassy trail. But to be honest the puddles of water really sucked! I got my socks and shoes just soaking wet and muddy. I just have to watch the weather and not go on days that it rains the day before. Summer time would be perfect to run back here!!!
Felt tired and sore from snowboarding. Felt like my pace were slower. I think it was also slower trying to dodge the puddles of water and slightly uneven surfact/grassy, harder to run on but better for knees! Was bummed I didn't do 5 miles where I should have been. I as switching my long runs to middle of the week. So my mileage should be semi high on Sundays but not my longest run.
TT: 42:10 min. Cal: 423 Avg mile: 9:21 min Max: 7:15 min
Paces: 8:54, 9:17, 9:32, 9:33, 9:36 Not happy with my times getting slower:(
It was just a hard run for me today even though another goregous day. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 423.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Game Farm Park. Start work later so was able to run at 7:30 a.m. as it is kinda light :) Felt kinda sore still from snowboarding but good run, just had to push to run in a decent time. Also pushed for the last mile. I couldn't remember if I was suppost to be running 3 miles or 4 so I just ran for since i was a little short on Sunday.
TT: 33:34 min Cal: 379 Avg: 8:23 min Max: 6:34 min
Paces: 8:19, 8:33, 8:29, 8:11 (I was happy I pushed VERY hard to get faster at the end. I really got a good work out this morning, very sweaty, yuck!
Nice day though! |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 379.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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Roegner Park. Anticipated long run but excited to accomplish it! Met up with Nicole. (her last run before 1/2 marathon). We had a nice run together talking the whole time. Felt pretty good most all the way. She ran the first 5 ish miles with me then I ran the last 3. It helped a lot to have her to help pass alot of the mileage. It was tough doing those last 2-3 miles but i did it! Legs definetly feeling it last 2 miles. It was a push to finish. Ran reg. route with extra loop and then reg route again, plus part of extra loop. (pretty much there and back twice!) Following my garmin I completed 8 miles!!
TT: 1:15:22 (yeah passed that one hr!!) HR before: 81 HR after: 153
Avg: 9:24 min 153 bpm Max: 6:46 min 167 bpm
Paces: 9:43, 9:29, 9:19, 9:11, 9:26, 9:03, 9:23, 9:39, 9:07
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| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 765.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run at Game Farm. Weather was fine starting out but progressively got worse. Went for medium mileage today; not distance run but not super short run. Run seemed to be very hard; sore still from Thur. Struggle to finish those long 5 miles, esp with it raining on me. Lots of activity going on: softball practice, football players, medal detectors being run all over park by different people, recreational users, etc.
TT: 39:23 min Avg: 8:50 min 167 bpm Max: 6:33 min 214 bpm
Laps: 8:38, 8:43, 8:58, 8:55, 9:05 |
| Night Sleep Time: 0.00 | Nap Time: 10.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 420.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Early morning run/jog at ARSHS. It has been a long time since I've gotten up at 5:15 a.m. to go running and haven't done that since the time change. Surprisingly, it wasn't so bad. I felt good this morning. I made up my mind to run slower than I normally do to have a nice relaxing slow run and not over do (I've been learning tips like this to help with training and prevent injuries). Clear skies out and the birds were chirping nice early to keep me company.
TT: 35:30 min. HR before: 68 bpm HR after: 152 bpm
Avg: 8:52 min 145 bpm Max: 7:30 min 171 bpm
Laps: 8:36, 8:55, 9:02, 8:56 (a lot slower than usual but felt relaxing to go slower this time) |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 375.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. Clear skies. Birds chirping again. Slightly sore from yesturday run even though it was an easy one. Ran faster speed this time to push a little. Felt pretty good. No pain or probs. 11 laps, opposite direction around track this time to change it up and work out other areas. Morning pulse: 46 (nice and low)
TT: 24:55 Avg: 8:18 min Max: 7:06 min
Laps: 8:22, 8:11, 8:20 (felt glad I got faster second mile but glad to slow down last mile to get heart rate back down to normal, finish off with fast walk. |
| Night Sleep Time: 0.00 | Nap Time: 6.50 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 283.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.76 | 0.00 | 0.00 | 0.00 | 3.76 |
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BPA trail in Federal Way. Looked forward to this run, esp. since I"ve been out of practice since my girlfriend came to visit. Gotta get back into it! However, I was not feeling it at all on this run with Nicole. The weather held up but I felt out of shape, slow, and my throat has been hurting. I still feel so good and glad I went for a run but just disapointed I felt so lathargic. I hope I feel better on Thur so I can do another run.
TT: 36:31 min Avg: 9:43 min Max: 7:50 min
Miles: 9:32, 9:36, 9:50, 9:59 (Time got slower but considering on the way back there are hills, then it is about right time wise)
We ran to the 2nd crossing/intersection, not counting the one by our cars, and back. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 355.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
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Game Farm Park. Ran with my dad and brother!! They were up visiting from Paradise, CA. Unfortunetly, I have been sick lately; so I was congested and my throat hurt. We just ran a slower shorter run. (I prob shouldn't have ran at all though, even if I was a little under the weather). Felt okay but not as much energy. Fun to run with my family, but still wished Nicole and Lisa were there to meet family.
TT: 19:57 min Avg: 9:56 min Max: 7:29 min
Miles: 9:42, 10:10, 9:45
HR before: 84 Avg HR: 139 Max HR: 148
Glad to have ran. Hope I start to feel better... |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 190.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Played 2 1/2 hrs of flag football at BV with the young adults from AAA church. IT was so much fun!! It was 5 on 5 so I was able to play a lot more this game!! Still under the weather some so didn't do my long run:( Should feel good for a run on Tues with the girls. I'll catch up soon for the long runs...Had enough exercise with football for the day. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.54 | 0.00 | 0.00 | 0.00 | 4.54 |
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Very proud of my run at BPA trail with Nicole. I have been under the weather with a cold the last week and I felt more energetic today. It was still a hard run but I surprised myself with being able to run 4.54 miles! Great to get back into running after about 4 days without it. Windy though but no rain. Ran normal route and back, plus a little extra loop toward celebration park near the end to get atleast 4 miles +.
TT: 42:39 min Avg: 9:24 min HR: 148 bpm Max: 7:50 min HR: 166 bpm
Miles: 9:20, 9:24, 9:37, 9:22, 9:12 (mile 2 and 3 may have had some hills in it)
Felt fairly good but still a struggle to get done with 4.5 miles. Happy with run and no leg pain. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 426.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Les Grove Park. I tried out a new place in Auburn near the library. It was just nice to have a new pace of scenary, however the only prob with it was a big muddy area on one part of the 1/2 mile walking path. Normally the run would be fine but looks like there was some construction going on. I did feel very tired; prob sore from yesturday. I took it slow but it was tough running just 3 miles. Kinda waiting for it to be done, but did fine endurance wise. It was great, it rained all day except right before my run, how perfect!!! TT: 27:50 min Avg: 9:16 min Max: 6:46 min Miles: 9:04, 9:27, 9:18 (the puddle of mud kinda slowed me down on one part of the track) |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 282.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.90 | 0.00 | 0.00 | 0.00 | 0.90 |
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Ran/walked a slow short run with my roomie from Loma Linda. We didn't have much time so we ended up not even running a mile. We basically walked most the way too. Brief work out. Ran from her home to Mission Rd along there and back.
TT: 14:21 Min. Avg: 15:52 min. 106 bpm Max: 9:45 min 136 bpm
Easy run; didn't feel tired. Nice to talk with my friend though! |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 66.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Ran a long run up near Big Bear, CA. My friend/past roomie and a bunch of her brides maids and mother in law stayed up in a cabin in Crestline. I ran some hills today and so proud I was able to complete them and run a nice longer 6 mile run. I tried the run/walk aproach this time because I've been reading it can be very beneficial. I also didnt' want to over do it with the hills. I tried to jog slower or walk down the hills. Tough run! The hills really beat me up but I felt pretty good. Slight knee pain L side but not enough to worry about. Ran from cabin cont. on Rd we got there and all around. Then back past the cabin and up to the main street and back. (I couldn't tell you the street names, hard to describe my route) very hilly and curvy roads; windy too!! Cool weather up there in the mtns.
TT: 1:05:50 Avg: 10:58 min 157 bpm Max: 4:47 min 172 bpm
(keep in mind hilly and also walked some)
Miles: 10:10, 10:31, 11:35, 10:46, 11:42, 11:07, 10:59 |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 567.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.69 | 0.00 | 0.00 | 0.00 | 4.69 |
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BPA trail. 5:30 p.m. after work. Met up with Nicole AND Lisa. So great to have Lisa with us!!! She did so well for being in 2nd trimester pregancy! We ran usual route from car to trail (before gets to other hill after street) and back. We walked some of the way as well. Then Nicole and I went on a little bit further after we got back to our cars. Felt great today! Just slight tightness in R knee on back side but no further pain. Beautiful Day for a run!!! Lots of people out running, walking, or biking
TT: 51:01 min Avg: 10:53 min Max: 8:25 min
Miles: 9:59, 10:51, 11:34, 11:38, 9:56 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 428.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. Ran about 5:45 a.m. It has been awhile since my early morning runs; slightly hard to get up but felt so good afterwards. It is getting a lot lighter out when I run now. Felt good. Ran 11 laps on track. (same direction). Started out walk/jog for a few min.
TT: 26:43 min Avg: 8:54 min Max: 7:55 min
Miles: 9:06, 8:57, 8:39 (so proud of myself for being able to start out slow and gradually run faster; also really focused on running a slower pace) |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 282.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Game Farm. Slightly foggy this morning and a little cold feeling. burr..
Diddn't feel quit up to par this morning. It was tough getting myself out there today and didn't feel as much energy. Wanted to maybe run a slightly longer route today but was tough just completing my 3 miles so I was smart and listening to my body.
Garmin got slightly messed up while timing myself. I accidentally hit a wrong button before mile 1 and it messed up my mileage tracker so not listing it. My miles were slower than i usually do them. Ran 3 laps around park-normal laps.
TT: 27:06 min. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 281.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Cedar River Trail in Maple Valley. 8 a.m. Nicole, Lisa and I met at a new location this time; just right off the freeway. Goregous day for a run! We decided to head more south on the trail to the R side. Trail started out paved then turned into gravel about a mile into it. The gravel was softer on our knees!:) We ran to about 1.5 miles then Lisa and Nicole turned around so it would be 3 miles. Lisa pregnant-2nd trimester and Nicole has been getting shin splints. I kept going on the trail. I ended up making my goal for today of 9 Miles!!!! I ran 4.5 miles on the trail and then turned around. It was slightly scary by myself and thought it wasn't a good idea at first but then it felt safe. I ended up seeing quite a lot of people on train. People alone running, people walking their dogs, a group of ladies running, bikers, etc...So perfect! As I kept running the trail just got more and more beautiful!! I crossed a bunch of bridges and some intersecting roads. I could see the river a lot of the way! What more beautiful place could we have chosen to run at? It was inspiring! I have to admit that last 1.5 miles was very hard! I debated whether or not to keep going to 9 miles but wanted to shoot for that. I did a little bit of walk run short spurts during my run (maybe only about 3 or 4 times). Nicole had eventally kept running because her vehicle was still there. I am guessing she went the opposite direction. I wonder what is that way...My legs were tight on last 2 miles but they feel okay and i am hoping I didn't injure them.
TT: 1:29:01 Avg: 9:53 min
Miles: 10:18, 10:00, 9:57, 10:04, 9:34, 9:23, 10:13, 9:47, 9:44 (I am thinking the times weren't as consistant due to some walk/run in there) Overall very Happy:) |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 849.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.72 | 0.00 | 0.00 | 0.00 | 3.72 |
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BPA trail. Met Lisa and Nicole there. Nicole rode her bike beside Lisa and I because of probs wish shin splints. Nice slow run today after work. It was good due to possibly over doing on Sunday with such a long run. Taking it slow as L inside knee is giving me some slight pain.....NO! Hope that it is nothing big.
TT: 43:11 min Avg: 11:37 min Max: 8:14 min
Miles: 10:45, 11:22, 12:19, 12:09 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 327.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Home to Hemlock Rd-3 laps in the usual route on Hemlock Rd past Casino-back to home. Missed my run on Thur so I ran a little extra today. Also been wanting to build up my mileage slowly. Felt happy with my semi distance run today. Slight pain on back of knee but only after run, not during. Nothing that continued to bother me for awhile. Ran a slow pace.
TT: 51:42 min. Avg: 9:24 min. Max: 6:57 min.
Miles: 9:19, 9:36, 9:35, 9:43, 9:02, 8:54 (pretty happy with the times getting faster esp, last 1.5 miles. Mile 4 I walked for 30 sec so fluctuated a little on that mile)
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 518.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Roegner Park. About 8:30 a.m. this a.m. Ran solo today. Ran from start down to disc golf area and back, plus extra loop at end. I did this route twice. Then on last route I ran a little extra past the parking lot to trail on R, up slight hill to get a total of 9 miles today!:) It was a tough run because my muscles were sore from Fri. I got a blister on my L inner foot..:( My knee only slightly bothered me on left side but nothing huge. It acutally seemed to get better the longer I ran as I warmed up my muscles. Lots of people out. Ladies with alaskan dogs out too with their dogs karts they pulled. (interstesting).
TT: 1:24:57 Avg: 9:26 min Max: 5:35 min
Miles: 9:25, 9:27, 9:27, 9:51, 9:27, 9:00, 9:23, 9:29, 9:28
Happy with my steady pace. I only walked twice. I remember I walked for 30 sec at start of 6 th mile but not sure the other time I walked. It seemed to give me more energy as my muscles wanted to quit. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 848.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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Game Farm Park. Originally planned to run at BPA trail but due to bad weather Lisa and Nicole bailed. Decided to run at Game Farm. Weather cleared up just in time for my run which was awesome, however about 2.5 miles into it it did start to drizzle and then faster. I got a little drenched. Luckily, I had only planned to do 3 miles today. Felt good endurance and no knee probs :) (fingers crossed). Took it easy on this run as well; trying to watch my pace so it is not too fast.
TT: 26:39 min Avg: 8:52 min Max: 6:58 min
Miles: 8:57, 9:05, 8:35 (I figured out why my last mile was so fast. It started to rain harder so I wanted to book it, lol) |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 282.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.67 | 0.00 | 0.00 | 0.00 | 5.67 |
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BPA Trail. (hills) Ran about 5:45 p.m. Met up with Nicole and Lisa after working in Edgewood. Nice weather; sunny, partly cloudy, good temp. It acutally got a little warm later. Nicole rode her bike due to her shin problems. Lisa ran over 3 miles. It was fun to get together again! We ran usual route and back (to 2nd intersection). Then Nicole and I went back for another time through the reg route for a longer distance. Nicole did a sprint ride ahead of me. I just ended up running to 1st Ave S Rd and back. Total distance: 5.67 miles. very happy with that!
TT: 1:03:50 Avg: 11:15 min Max: 8:26 min
Miles: 10:56, 11:19, 12:39, 11:56, 9:53, 10:33
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 511.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.93 | 0.00 | 0.00 | 0.00 | 2.93 |
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Hemlock Rd. Home-hemlock-1 reg loop around + thru gravel alley way and back same rd-to home. About 10 a.m. Hard to feel motivated today due to get going today for a run because sore from yesturday run up the hills. Everything felt fine though during run; just in the mood for reg mileage.
TT: 27:17 min. Avg: 9:19 min Max: 7:01 min
Miles: 9:04, 9:15, 9:38 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 276.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
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Roegner Park. Ran early this morning, about 8:30 a.m. so avoid rain later on and get work out down before V-ball. Hard to run again the distance solo however i pod shuffle really helps. It was neat to see 2 other guys running long distance too on the trail; we kept passing each other. Felt pretty good most the way, slightly tired. However R oustide angle sort of bothersome near end but no knee pain:) Ran usual route twice plus the extra loop twice, then ran over to the right, handicap ramp to bridge and back.
TT: 1:35:33 Avg: 9:27 Max: 6:28
Miles: 9:11, 9:13, 8:59, 9:21, 9:10, 9:03, 9:10, 8:50, 9:23, 9:14
I think my mileage was slightly faster considering the distance than usual, but that was because I got a late start and didn't want to be too late to volleyball. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 954.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
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BPA Trail. Met with Nicole and Lisa. Nicole tried running instead of biking due to her shins feeling better. Lisa did well. We ran less on the BPA trail due to not over doing for Nicole. We ran to 1st Ave S and back to car. Then we all ran past softball fields and on a back trail which lead back to the BPA trail. I kept running after the girls left so that I could get 5 miles in. I ended up running to the right this time toward apts, to the next street and back. Then ran the softball loop again. I ended up working out perfect to get 5 miles in. Felt great on this run! Good weather too; sunny but partly cloudy.
TT: 51:22 min Avg: 10:15 min Max: 7:57 min
Miles: 10:12, 10:35, 10:55, 10:05, 9:30 (took a bathroom break on mile 4) |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 471.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Game Farm Park. I didn't have to work early this a.m. so did a run at about 7:45 a.m. Felt tired this morning and kind of winded but pushed myself to shoot for 4 miles versus 3. I'm trying to gradually increase my mileage. No pains in legs, just slight side ache (R side). Fair weather. Saw guy on bike again, couple with wienner dogs, lots of others walking.
TT: 34:22 min Avg: 8:35 min Max: 5:38 min
Miles: 8:41, 8:46, 8:25, 8:29 (prob. pushed myself too fast this morning, but happy with the steady pace I had :)) |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 377.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Game Farm Park. Did a run after work today. Very tired today; went to bed late and had icecream the night before. Tough day at work so very hard to motivate myself to go running at 7 p.m. I did fine on the run though; no prob. Lots of events going on. Co-ed softball games, girls sports practice on soccer fields, basketball, bbq, tennis etc.. Lot of people out! It was neat to have such a great day for running and people enjoying it!
TT: 26:40 min Avg: 8:53 min Max: 7:03 min
Miles: 8:54, 8:52, 8:50 (Very happy with my times and gradually getting faster) I didn't quite have enough every to push for 4 miles today though. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 284.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Cedar River Trail. Stayed at friends place up in moutains last night so convient to run at Cedar River Trail on my way back. It was one of those goregous days as well; couldn't pass that up. Felt kind of tired due to eating at 9 p.m. last night-veggie dogs! Last 3 miles were tough to finish. Not too many people out as I went early in the morning, 8:30 a.m. but as I kept going ran into a lot of other runners on the trail; that always makes me feel safer:)
TT: 1:32:21 Avg: 9:14 min Max: 5:22 min
Miles: 8:36, 9:14, 9:04, 9:18, 9:19, 9:21, 9:15, 9:38, 9:32, 9:05
(mile 5, 6, 8 I walked a little bit) |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 941.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.47 | 0.00 | 0.00 | 0.00 | 6.47 |
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BPA Trail with Nicole and Lisa. Tired on this run; hills were very tough. Only had 6.5 hrs of sleep last night; ate too late:( Felt nice to get together and socialize while exercising. Lisa ran 3.7 miles and then Nicole and I ran further. We did usual route on BPA trail (to 2nd stop light) and back. Nicole and I ran that once and then a little bit more going back to meet back up with Lisa then back to road. Nicole and I then did the softball field route back on back gravel Rd to start, then small loop to bathrooms and back. Great great work out! I was sweating! Weather was quite warm as compared to what it usually is; we could feel it as we ran. No leg pain:) Nicole felt good too! We all did great.
TT: 1:06:10 Avg: 10:13 min 149 bpm Max: 8:02 min 169 bpm
Miles: 10:20, 10:19, 10:34, 10:03, 9:45, 10:21, 10:10 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 616.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.04 | 0.00 | 0.00 | 0.00 | 3.04 |
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Game Farm Park. Ran after work due to an early morning job I have tomorrow so I can't run tomorrow a.m. Felt unmotivated and very very tired. Run was tough; very sweaty. Warm out. Lots of people out playing sports. Wore heart rate monitor. Only very slight pain on R knee but hardly anything to mention as it didn't last long.
TT: 26:32 min Avg: 8:43 min 154 bpm Max: 6:19 min 168 bpm
Miles: 8:53, 8:42, 8:36 (It didn't feel like I was running at that speed. Felt slow, more like 9 min miles. I should have took it easier because I was out of breath and it was tough; Happy that my times got faster) |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 286.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Game Farm Park. Felt better this morning than Wed. p.m. run. I didn't have to work today so was able to go for a nice relaxing run at Game Farm. Nice weather. Saw 3 older folks again walking their weiner dogs. Made way for me as I ran by, how cute:) Saw old man on bike with headphones again. Not as many people out this morning. Ran about 8:15 a.m. Felt fairly good, but lower R leg, slightly above angle, hurts. It seems to hurt after I get my ankle adjusted by the chiropractor, but then goes away....weird. Nothing that hindered my run too much, just annoying and some pain.
TT: 26:35 min Avg: 8:52 min Max: 6:52 min.
Miles: 8:47, 8:57, 8:50 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 283.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Roegner Park. Ran about 8:45 a.m. We ended up deciding not to go down to Portland so I was able to run at Roegner Park. Was a little uneasy because I think I rolled my ankle when I was jumping up and down just being goofy. It has been hurting me for awhile and also slightly sore from chiropractic adjustment. However, slight pain but nothing to keep me from running. Tried to run slower this time but not sure how much slower I actually ran. Always in a hurry to get off for volleyball. Saw lots of runners this morning: nice asian man, 2 ladies running together, a lady running, few people walking, a group of 3 runners, etc..Nice day to be out! Ended up talking to a nice asian lady about 40 yrs old; she was asking me all kinds of questions about my run and we ended up exchanging numbers and would like to run together again at Roegner Park. We might try to shoot for next Sunday. Trying to decide to run there or with the group in Renton. We'll see...
TT: 55:31 Avg: 9:15 min Max: 7:04 min
Miles: 9:21, 9:26, 9:14, 9:22, 9:22, 8:46 (the song on my ipod shuffle made me run fast on the last mile:)) It was fun! |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 571.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. Was really looking forward to running at the HS because it has been so long! I actually started to miss my early 5:30 a.m. runs believe it or not. Been frustrated with ankle, still kinda gives me pain here and there; it still just doesn't feel like and it's hard to know what to do. Decided to run today at about 5:45 a.m. but run slower. Run went okay,slight pain on R ankle but went away; did fine during run. Kinda hurts after though::(
TT: 27:33 Avg: 9:11 min 146 bpm Max: 7:45 min 166 bpm
Miles: 9:11, 9:18, 9:04 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 281.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.44 | 0.00 | 0.00 | 0.00 | 4.44 |
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Green River Trail. First run back in about 2 weeks due to a rolled ankle that has been bothering me. It feels fine now and didn't seem to bother me during the run. Dad came up with me to visit from CA and got to finally meet my running buddies. Lisa and Nicole did great on their run with us. We had such a great work out despite the light mist of rain. It did feel humid on the trail too. We ran along the trail that diddn't have the sand bags on it. Felt kind of tired; could tell I was out of shape. Felt so good to get back into! Maybe I still have a chance for that Marathon in Portland in Oct!!
TT: 46:36 min. I forgot to wear my forerunning but Nicole had hers |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Game Farm Park. Went for another run after work. So happy ankle has been feeling fine; just about back to normal. Nice day for a run. Took advantage of the weather since Fri would be bad weather. Start time: about 5 p.m. Felt fine during run but still can tell my body is trying to get back in shape. I ran slow today as to try not to injure myself.
TT: 38:45 min Avg: 9:41 min Max: 6:46 min
Miles: 9:42, 9:40, 9:50, 9:31 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 383.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
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Roegner Park. My first long run in about 2-3 weeks. It felt good getting back into it. Met up with my friend Loan and we ran together for the first time. I was just wanting to run somewhere between 6-8 miles so my goal was good. No trouble with ankle. Slight pain in L knee but only for a very short time. This girl is so fast! She really kept me going on a faster but steady pace. I hope I didn't over do myself with the run today. Dang! This girl has lots of potential; she could have ran even faster. She is running a race next Sat at Point Defiance. She got me out of my comfort zone. I was able to do it but was tough! I just gave it everything to keep up with her. She sprinted at the end. I just had a little energy to run/sprint.
TT: 1:04:38 Avg: 8:54 min Max: 5:26 min
Miles: 8:37, 8:38, 8:45, 8:51, 9:08, 9:18, 9:11, 8:06 (Now that I look at my times, I guess it wasn't as fast as I imagined but it sure felt fast!) |
| Night Sleep Time: 0.00 | Nap Time: 9.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 697.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.43 | 0.00 | 0.00 | 0.00 | 1.43 |
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Emerald Queen Casino. Met up with Lisa and Nicole and we just walked about a mile and a half. Both Lisa and I were not up to running. Lisa's pregnancy and me just having a cold. It was fun to walk around the neighborhood even though a little sketchy. Just nice to catch up and talk. We were going to apply for wheel of fortune but missed the first showing and didn't want to wait an hr for the next so we went to Red Robin:) Too bad we missed the chance but with that many people not too likely. Red Robin for Nicole's bday was fun. Justin came and met up with us.
TT: 27:47 min. Avg: 19:27 min Max: 14:43 min
Miles: 18:42, 27:47 (the 2nd mile we walked slower to our cars and it wans't a full mile)
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 95.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.74 | 0.00 | 0.00 | 0.00 | 3.74 |
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BPA trail. Met up with Nicole and Lisa. Lisa is really showing during her pregnancy. She just decided to walk and meet up with us on the way back. Nicole and I ran together. I must have not pushed my Forerunner all the way down because I didn't get the total mileage or mile marks, etc. I got info from Nicole. Nice warm day for a run. I am still sick so it was hard to run and plus I took a week off (was in NE). It helped to have someone to run by to keep me going. GO NICOLE! IT was fun meeting up with Lisa too on the way back. Usual route: there and back-3.74 miles. Yeah to me for completing it!. Did have some inside L knee pain slightly after run when I walking around. It went away though. Hopefully nothing...
TT: 38 min. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Green Lake. 5:30 p.m. I really was looking forward to running around Green Lake in Seattle. It worked great this time because I worked in Seattle, Capital Hill. I walked in once with a friend and realized how beautiful it really was. Lots of runners around Lake. I like how there is a gravel area to run on versus pavement. Loop around Lake is about 2.8 miles. I ran one loop plus some. I ran past start point until forerunner read 3.5 mile then turned around. Even though still sick, I felt a lot better than I did Tues. I wasn't coughing at all and felt energized considering I didn't get much sleep. It was just an inspiring run and fun to run somewhere new. It was also motivating to see so many other runners out there. Gotta run here with the girls sometime. Felt good, no pain. Cool temp. No rain.
TT: 36:58 min Avg: 9:15 min Max: 6:16 min
Miles: 8:56, 9:18, 9:22, 9:22
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| Night Sleep Time: 0.00 | Nap Time: 4.75 | Total Sleep Time: 4.75 | Weight: 0.00 | Calories: 377.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Roegner Park. Ran solo this time; had to run early to make it before leaving to Seattle on an Alaskan cruise. Plus today is Father's Day. Felt pretty good but was tried/sore most of the day. Ran at about 8:00 a.m. It was poor weather; rainny and cloudy. :( It was invigorating though. Ran usual route there and back plus 2 extra loop once.
TT: 1:14:28 Avg: 9:18 min Max: 6:47 min
Miles: 9:22, 9:23, 9:25, 9:12, 9:21, 9:25, 9:05, 9:11
Took a nice slow route since it was a long distance run. Sporatic on some miles. Overall no problems and felt happy to be finished for today. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 766.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Alaskan Cruise. My first run out on the Seas :) Yeah Pacfic ocean cruise to Alaska out of Seattle!!! I ran sometime in the afternoon. My GPS didn't work due to the moving cruise line or maybe the ledge covering the sky that I ran under....not too sure, but kept loosing reception. I was only able to time myself:( I know I ran 4 miles though-12 laps around the 3rd Deck of Holland America. 3 laps=1 mile. I felt fairly good. Ran some of it with Nick's brother Dustin. (only about 1 mile though or less). It was just fun to run around the boat and see the ocean as I ran by. How inspiring! It was a tricky run though, dodging walkers in my way.
TT: 27:36 min |
| Night Sleep Time: 0.00 | Nap Time: 9.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Alaskan Cruise. Holland America. 10:30a.m. Bad, rainny weather. I had to run indoors due to wind and rain blowing, plus the deck may have been slippery. Ran on treadmill for about 4 miles. It was very hard to run on treadmill in the gym on 9th floor. I hate running indoors. It was difficult for me and I had a tough time completing my 4 miles. It was also hot indoors, very sweaty. Very tired!
TT: 38:52 min. Avg: 9:50 pace start, then went faster to about 8:70 ish per mile. I had a slight incline for some of the time. |
| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Alaskan Cruise. Holland America cruise line. Fairly good weather so ran on 3rd deck outdoors around the ship. No reception for GPS forerunner again. Ran in the morning. 4 miles=12 laps. Felt okay. Again it was nice to run on cruise line
TT: 36:14 min. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Alaskan Cruise. Holland America cruise. Ran about noon. There was a walk a thon going on for breast cancer. I waited until they were about done before I ran. It would be almost impossible to dodge all of them. On this run I pretty much followed 2 other girls running for the beginning and was able to get past some of the walkers, following their lead. This was my long run so I was happy for fabulous weather today and nice skies. It was neat to see so many people out exercising on 3rd deck. I ran 27 laps around the ship!!!! 9 miles:) very proud of myself. It wasn't too terrible. I think on lap 18 I had the most energy and got a runners high, however the last 2 miles was very hard!
TT: 1:25:09 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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Early morning run; it's been awhile. Just after the crack of dawn. It is nice it is light out that early. Unfortunetly the ARSHS track was all torn up to my surprise-under renovation as of June1 so I have no idea when it will be up and running:( Ran around the HS and then back on side of track on grass; 1 loop around HS + grass loop is a little over one mile. I did that 3 times. Felt sore due to softball game on Sunday. Muslces were tight; hard run. Have to figure out where I will run in the mornings now...:( Happy to be up early though and have the run out the of the way for the rest of the day:)
TT: 29:56 Avg: 9:39 min Max: 8:21 min
Miles: 9:43, 9:44, 9:30 (as you can see I took it easy today, soreness) |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 292.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Game Farm Park. It was so nice to run at Game Farm because it has been quite awhile since I've been there. I just love this park! I think it's my fav! Unfortunetly very tired and felt lack of endurance. Pushed to get 4 miles done. It was a beautiful day though; perfect weather and the sun in shinnning! Slight pain in R ankle but nothing to really worry about at all. Ran about 7:00 a.m. No work today because leave for Paradise for the 4th!
TT: 34:04 Avg: 8:31 min Max: 6:17 min
Miles: 8:28, 8:33, 8:33, 8:30 (I was very happy about keeping the pace I did; I pushed even though it didn't come easy this morning. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 379.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.28 | 0.00 | 0.00 | 0.00 | 4.28 |
| Paradise High School. Ran with my dad because visiting Paradise again! Great to get a run in with him on the HS track. Lots of people out working out on different stations from Beyond Fitness. We ran from our home to the track, 3 miles on track and then back. Ran at 6:05 a.m. Felt kinda tired but fairly good considering the amount of sleep I got and eating late. We talked just about the whole time and ran together. Great quality time:) No pain in legs. A steep but short hill on the way back home. TT: 40:32 min Avg: 9:28 min Max: 7:56 min Miles: 9:42, 9:16, 9:22, 9:33, 9:16 |
| Night Sleep Time: 0.00 | Nap Time: 5.50 | Total Sleep Time: 5.50 | Weight: 0.00 | Calories: 401.00 |
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| | Race: |
4th of July Independence Day Run (3.1 Miles) 00:24:14, Place overall: 29, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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4th of July Independence Day Run at Bidwell Park in Chico, CA. Dad talked me into running a race while I was home visiting. We registered Fri and ran it early Sun a.m. 7:00 a.m. Felt tired from not sleeping well last night but knew I would just have fun with it and try to keep about an 8 min mile or less. First mile, just getting into it, kinda tired. 2nd mile seemed to be feel the hardest. I was able to save a kick for the end. Sprinted the last 100 meters to the finish line. My time was decent so that was fine since that is what I was shooting for. I've always wanted to get a faster time though if I had been training more for speed. Placed 29th overall and 2nd in my age division. Happy about that! I got a gift certificate to a resturant in Chico for $15:) No pain but felt nauseous at the end; I was able to hold it together. Feeling went away shortly afterwards. Small race of about 150 runners. Not too organized, no chip timing. Time was slightly diff from GPS watch from what they gave me.
Their time for me: 24:14 min My time according to GPS: 24:07 min
Luckily the mile parkers seemed pretty dang close to what my GPS was saying.
Avg: 7:50 Max: 5:12
Miles: 7:29, 8:11, 7:58 |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 | Calories: 294.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Game Farm Park. 5:30 a.m. Park not opened so parked in a industrial parking lot right next to it. Very tired this morning. Ate late and didn't get too much sleep. Just tried to do the best I could. No leg, knee or foot pain. Beautiful morning, light out so didn't feel as early as it was. Saw 2 guys running with dog who I've seen many times before, as I was finishing my last mile.
TT: 26:34 Avg: 8:51 min Max: 7:19 min
Miles: 9:00, 8:50, 8:43 Very happy with my gradual decrease in time! |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 | Calories: 284.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Les Grove Park. Only worked 1/2 day so decided to go for a mid day run. I would have ran in the morning but I had to start work at 6:45 a.m. Unfortunetly, I chose a day that hit a high of 94 degrees. Ran at 12:30 p.m. Tons of kids at the park going through the mini water park and play set!!! I've never seen so many people around in such a small proximity!!! It was hard to run because kids kept getting in my way. It started out fine but I got really hot fast. I think I was crazy to be running at this time of the day! My goal was to be 5 miles but I coudn't handle it with the heat. I just did 4 instead. Felt okay but very hot and dehydrated.
TT: 35:37 min Avg: 8:54 min Max: 6:30 min
Miles: 8:42, 8:51, 8:59, 9:02 (As you can see, I gradually got slower because it was SO hot and humid) |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 377.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.54 | 0.00 | 0.00 | 0.00 | 8.54 |
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Roegner Park. Cloudy but no apparent rain except slight sprinkle a few times. Weather was pretty good for running; just felt slightly humid. Hard to get out again and run the long run solo. I was shooting for 10.5 today since last Sun. ran a race and want to gradually get back into the swing of things. Unfortunetly on mile last 7 mile my R knee started hurting. It was more than just a slight hurt and seemed to get worse as I ran. It definetly caught my attention. I felt very frustrated. I stopped and walked some but didn't seem to help. Finally I had to quit on mile 8.5 ish......I just hope this isn't a continual problem because this is my worse nightmare. That I won't be able to try my first marathon. I will just take it easy and try for next Sun. long run. What else can I do? I iced my R knee (more of the outside front was hurting) I will keep trying to do the knee exercises even more dilligently than I have been doing them. I am trying to think why it would be hurting. Maybe due to not sleeping too well or getting to sleep by 2 am? I did sleep in until 9 though.......I"ll be trying to figure out the cuase of my injury. Possibly due to stress and tiredness...\
I did try out a type of energy bar on mile 6 to get used to it on longer runs. Raw Rev 100 calorie chocolate bar by Raw Revolution. It tasted good and did seem to give a little bit more energy, not a ton that I could notice. Trying out new products.
There were lots of people out exercising, some running-2 guys and a lady together. Lots of people walking their dogs. A roller blader, walkers, etc.
TT: 1:19:59 Avg: 9:22 min Max: 6:32 min
Splits: 8:55, 9:12,8:55, 9:16, 9:25, 9:13, 9:20, 9:36, 11:19 (Mile 6 I walked a little bit; the last mile not so accurate because that is when I was having most of my knee trouble and had to slow down and walk. It was just frustrating because I had the endurance to do 2 more miles; my knee just wouldnt' let me, so I was smart and listened to my body) |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 806.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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Game Farm Park. 5:30 a.m. First run back after having some R knee problems on Sunday. Luckily, run went well. No pain at all. Just took it slow. Ran on even surface. Not too many people out. A couple of older men walking dogs, young girl running, and usual guys with dogs. Beautiful morning, sun shinning! Felt good but kinda sore from Sunday. Ran 3 loops around park-usual route.
TT: 27:07 Avg: 9:01 min Max: 5:29 min
Splits: 9:20, 9:02, 8:41
Morning pulse: 48 bpm |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 284.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
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Game Farm Park. 10 a.m. Weather was cloudy and slightly chilly. Still good weather to run in; not as hot. No knee pain but slight ankle pain on both sides. Pushed myself to run a little faster pace than I had been running but it was struggle this morning. Stayed up late and ate a late dinner. 4 ladies out practicing softball, girls soccer practice going on, a couple of walkers.
TT: 34:38 Avg: 8:39 min Max: 7:15 min
Spits: 8:45, 8:38, 8:41, 8:33
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 378.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.88 | 0.00 | 0.00 | 0.00 | 10.88 |
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Long run. The Landing in Renton. Met up with the Balanced Athletes after quite awhile since I had ran with them last. I was really worried about my knee acting up again since my last long run. Howeve, I am so happy to say I didn't have any problems on my long run. It was a perfect morning to run, cloudy and cool. We ran from the BA store along Lake WA to Castle Park and back. They said it was about 11.2 miles but on my GPS I got 10.88....huh? Oh well that was about my goal of distance. Different groups ran different distances. I ran more with the guys because they were doing the long 10 mile ish run. I ran with Tony, Robert, and a couple of others. Tony is such an amazing runner. 3 hrs and 3 min. marathon!! We all ran in a little group there but Tony and his other friend totally left me in the dust on the way back. So it ended up Robert and I ran together because we were about the same speed and both trainning for our first marathon in the fall. It was neat to get to know some of the people better and felt nice they were including me even though it had been awhile. Eric ran with a different group so I didn't see him much. There were some rolling hills which were though, all on pavement, I pushed to keep up but I felt good. Mile 9, 10 were tough but hung in there. Slowed down my pace a little bit around that area. We tried to catch up with this other guy and girl in a group but couldnt' quite catch them. The only area had to stop my watch was when we got to castle park and then once or twice when we were crossing the street.
TT: 1:40:24 Avg: 9:14 min Max: 6:05 min
Splits: 9:40, 9:12, 8:57, 8:57, 8:54, 9:04, 8:48, 9:22, 9:14, 9:29, 10:00 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 1028.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Game Farm Park. 5:15 a.m. Looked not as light as I remember. I can tell that the days are already getting shorter and I also ran 15 min sooner than I normally run. I know that can mkae a difference. No pains. Tough run though; struggle. Didn't see anyone at the park today. Ran 3 loops=3 miles.
TT: 26:43 Avg: 8:54 min Max: 5:51 min.
Splits: 8:53, 8:56, 8:52 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 286.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Game Farm Park. 6:45 a.m. Didn't have to work until 9 a.m. this morning. A couple of people walking and work crew around empting trash. Ran 3 regular laps. No knee pain but some pain in R ankle. Gonna ice it just in case. Felt fair. Pushed to run a faster pace this time compared to yesturday.
TT: 25:53 min Avg: 8:37 min Max: 6:10 min
Splits: 8:41, 8:36, 8:33 (very happy with gradually getting faster each mile! Kept good pace) |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 287.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.58 | 0.00 | 0.00 | 0.00 | 5.58 |
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Green Lake. I worked up in N. Seattle today so I was able to run around beautiful Green Lake after work today. What a goregous day for a run again! It did get a little hot as I ran around the lake 2x today. Did good; but sad my ipod ran out of battery the last 2 miles or so. I just feel so motivated though with all the other people working out! This is one of my fav places to run for sure! No pain in knees or ankles while running. Started at the paddle boat rental and finished there on the 2nd lap.
TT: 48:06 min Avg: 8:38 min Max: 6:50 min
Splits: 8:21, 8:30, 8:40, 8:52, 8:45, 8:36 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 526.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Roegner Park. No time to run with BA today due to Mariners game. Ran solo at Roegner. Ran at about 7:45 a.m. Got pretty hot while running; poured water all over face a few times. No pain probs. 3-4 runners all in a group i passed. Ran reg. route plus extra loop 3 times then ran back to playset and back. 3 times out and back plus sm loop each time is just a little under 13 miles.
TT: 1:57:38 Avg: 9:03 min Max: 5:41 min
Splits: 9:04, 9:00, 8:52, 9:15, 9:00, 9:02, 8:56, 9:00, 9:04, 9:10, 9:08, 9:04, 9:04
Mile 9 and 10 walked for just about 20 sec each. The last 3 miles were very tough! Had to put mind over matter and just finish! My legs got tight/stiff; tricky to keep going. Happy with accomplishment of almost 1/2 marathon:) |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 1231.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Game Farm Park. 5:20 a.m. Don't like it as light out, kinda scary but it's been fun doing the early morning runs. No people around the park. Only one black dog that watched me as I ran around the park 3 times. Also saw a black and white cat:) awww! Felt okay. Ankle slightly bothersome. Pretty good but felt I needed more sleep.
TT: 26:16 Avg: 8:45 Max: 6:34
Splits: 8:48, 8:49, 8:38 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 284.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Game Farm Park. Ran afterwork today and after making errands. 5:30 p.m. ish. Lots of people at the park. Soccer practice for young girls, people practicing soccer, baseball for the youngsters, a group practicing batting, plus all the walkers and strollers, and one older man running. No pain to note of :) Felt actually fairly good for running after work and not getting much sleep this week. The endurance was there. Semi hot in the sun but was happy to have the shaded areas. Ran 4 full loops that include the dirt bumpy trail in the back. Plus I ran reg loop (wasn't quite 6 miles without extra part) to a little past kids placeground. I was careful to run slower on those parts so I wouldn't twist my ankle; almost did once or twice.
TT: 53:32 min Avg: 8:53 min Max: 7:08 min
Splits: 8:52, 8:56, 8:51, 8:56, 8:58, 8:43 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 568.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.84 | 0.00 | 0.00 | 0.00 | 13.84 |
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Lake Wilderness Lodge. 7:34 a.m. Met up with a new group for the first time in Maple Valley. I knew I would love this group because they run along the Cedar River Trail. One of the guys from the Balanced Athlete, Tony, told me about the group. There was just a small group this time because a lot of people were gone doing races. There were about 7 of us. A really nice lady there I got to know but she only did about 3-4 miles. I ran the full out and back route with Tony, Cliff, and Trav (I think that was his name). Dave and anther guy ran part of the way there. We ran on the Wilderness trail from the lodge, near the lake, which then merged into the Cedar River Trail. Weather was cloudy but good for running in. Lots of runners on the trail we passed. Cliff and his friend ended up going ahead of us on the way back after we got to the end of the trail. Tony stayed with me to keep me going. It was soooo hard on the last 3 miles. I was wanting to quit but pushed to keep going. Unfortunetly, the last 2 miles we had to go up a hill, Torcher, let me say straight pain/burn. My L knee and ankle kinda bothersome this time but not enough to stop. My legs just tighted up as I did the last 2 miles. My water bottle was rubbing on my back side some and gave me a little rash area. Started to breathe harder up the hill so we slowed down. I felt so good to be done!!! What an accomplishement, however, so hard to imagine I can run 26 miles, that is like double what I did this morning......ew!
TT: 2:11:20 Avg: 9:29 min. Max: 3:48 min.
Splits: 9"26, 9:11, 9:1, 9:25, 9:25, 9:14, 9:42, 902, 9:02, 9:13, 9:46, 9:57, 10:23, 9:58 (I think the 9:02 times was when we ran with Cliff and Trav, they run fast; as you can see I really slowed down at the end; I just didn't have it in me to keep the same pace, esp considering we were going up hill)
TT |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 1322.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Redondo Beach in Federal Way. Tried out a new spot. I was going to run with a friend at work but didn't work out for her this eve. Ran solo but it was very hot! I was sweating as I ran along the dock at Redondo. It was probably high 70s I think. I ran to the end of the dock and then up a steep hill (painful) then did a loop in a neighborhood, then back down to the start of the dock, then back out again to the end of the dock and back to the start. Then there was a little distance left so I ran past my car, near the park, and up another neighborhood. Confusing, but just exploring the area. It was okay but not my fav place to run due to the dock being so short. I love the area though! Being so close to the water! Lots of people out walking or scuba diving. No pain in ankles or knees:) Felt good except the heat.
TT: 27:13 Avg: 9:04 min Max: 7:34 min.
Splits: 9:09, 9:09, 9:05 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 279.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Roegner Park. 6:50 a.m. Nicely lite along trail. Weather was comfortable; not early morning chilliness. Only saw one guy out running on the trail. Felt fairly good. Did the usual out and back route + extra area at end once, then back out but not quite all the way back. Stopped just a little before the bridge. Time stopped then. I walked/ran the rest of the back to save on time. L upper shin slightly bothersome but do able. No ankle pain.
TT: 1:03:34 Avg: 9:05 min. Max: 6:08 min.
Splits: 9:06, 9:12, 9:07, 9:18, 9:09, 8:59, 8:45 (very happy with my pace and strength at the end)! |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 670.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Benson Beach, Cape Disappointment state campground, North of Astoria and Columbia River, right near the ocean. Ran on the beach for the 1st time in a long time. Ran where the trail enters beach, L as far as I could run, until the coast guard guy told me I couldn't go past a certain spot. Lameness! I ran to this orange rope thing and all the way to the other side of beach; as far as I could go (to the rock) and then back out to the L to the orange rope and back to the rock, then to where the trail enters beach. Ran at about 8:52 a.m. It was hard running on the beach; a little hard on the feet and ankles. My R toe creese and foot hurt some but just getting used to running on the sand. No major problems. The time went by fast by just having such a GOREGOUS scenary with the waves crashing on the beach. People out fishing in the water, people with dogs, and people walking. Loved the new area to run at! Misty but cleared up shortly after.
TT: 35:28 Avg: 8:52 min Max: 6:36 min.
Splits: 8:30, 9:04, 8:48, 9:05 (times vary as I was dodging some of the waves washing up on the shore when I ran super close to the water) |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 374.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Cape Disappointment State Park. SW tip of WA, N of Astoria, OR and N of Columbia River. (right on the WA coast). Ran at about 7:15 a.m. Hard to get up early when camping and feel smoking and gross then to run 11 miles. However, it did go nicely. It was misty out but not rainy. Chilly at start but gradually got warmer when the sun finely decided to come out. Ran at our campsite to pizza stand, to North Jetty and back, then up a trail to The Lewis and Clark Interpretive Center (that was one steep hill!) and back down, then to the boat launch, then to North Jetty and back, then back to campsites. I ran in the loop of every single campsite for more distance. It worked out perfectly on distance. I ended up right near our campsite, #55 when my distance was completed. My muscles were very sore from Fri run on the beach. My R ankle was especially sore, hard to run on! Other than that, slight L knee pain, minimal. Felt pretty good most of the way. Glad to be done though and take a hot shower!
TT: 1:43:53 Avg: 9:27 min Max: 6:17 min
Splits: 8:52, 8:53, 9:11, 10:37, 9:37, 10:00, 9:29, 9:38, 9:22, 9:25, 8:49
All over the place this time, however there was a steep hill or two somewhere in the start-middle area, prob, where I had my high mileage.
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| Night Sleep Time: 7.00 | Nap Time: 2.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 1038.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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BPA trail. 5:30 p.m. Started to miss that trail so decided to run there after work. Preanticipating an easier run but boy did this run turn into something fierce. I tried to run off of the pavement this time to protect the knees. I started near the soccer fields this time. Ran up the gravel trail from the back, to the trail, then instead of going on the paved trail, took some rolling hill gravel trails. Some were way steep and challenging so I had to slow down on them so not to twist an ankle. Ran on some trails that was thru berry bushes; exploring new places but realizing they were a bit treacherous. I laughed to myself. Ended up going the full distance on BPA trail but different routes. Ended up at some big work out building and then ran up a steep gravel embankment, large enough for a car to drive on but way too steep for me!! Craziness.Ran back on some of the gravel trails, then back to trail thru woods and then back and out to the car. Very sweaty and very tired! Ended up being kinda warm.
TT: 41:08 Avg: 10:17 min Max: 7:06 min
Splits: 9:41, 10:55, 10:38, 9:53 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 368.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. I was finally able to run on the track! 5:45 a.m. I've missed it! I am not sure how long the track was under renovation but it is back and running and nicer than ever before. The track feels so great for my feet and knees to have that support and the football field looks good too. I ran 3 miles on lane 5-a little over 11 laps. Felt okay.
TT: 25:08 Avg: 8:22 min Max: 7:15 min.
Splits: 8:27, 8:27, 8:14 (Wow I didn't know how fast I was crusing on here; it's not really that fast but faster than I have been running) |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 283.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Green River in Kent. About 6:00 p.m. After work I went to buy new running shoes at Road Runner. I bought the same Asics I had but just in a different color with inserts. They are so comfortable and I love them! It was very hot out! I packed near the Green River golf course and started out near the river running on the golf green side of the river. I went all the way but past the bridge that we'd usually cross and to the next street where I had to jump the rail and run across the street to get to the other side of the river. Then I ran back to where I parked, just on opposite side of the river. I had to run a little bit past the cars under the bridge to a fishing pond area and back to get the full 7 miles but it was almost right on with my route I did! Some people walking or walking dog. I had to avoid the flood blockers but wasn't too bad. I managed. I felt good after this run even though I was so hot and had to mentally keep going; the endurance was there though; just hot out. Drank lots of fluids afterewards. Happy for my mid week 7 miles!
TT: 1:03:08 Avg: 9:01 min Max: 7:24 min.
Splits: 8:48, 8:58, 9:07, 8:59, 8:52, 9:04, 9:20 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 657.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Lake Wilderness/Cedar River run. 7:30 a.m. Met at Lake Wilderness Lodge. This time Nicole joined the group. We took up the rear of the group because they all seem so much faster pace than us. But we enjoyed having eachother to run with. It is a hot day today and expected to reach 90s I believe. Luckily the trail was shaded most of the day except maybe the last 4 miles. We ran out to end of trail and met up with rest of the group; they waited. Then ran with Val (asian lady) on the way back. She is into ultra runs and 100-150 m runs. We were both amazed by her! We went to the area where you get onto Wilderness trail and decided not to tackle the hill so we ran back the same route about 2 miles +. I started to feel very tight in my muscles and lack of energy. Nicole gave me some of her Chococholate mint goo. I also had an electrolyte pill and dried apricots. I drank all my water too. Finally the last 2 miles I had a bit more energy. Nicole went ahead of me because she was shooting for 18 miles and a bit faster pace. You go girl! Amazing! I was just so happy to be done with the long run. We walked about 2 miles after up the hill and back to the lodge. Good run!
TT: 2:31:45 Avg: 9:29 Max: 4:33 min.
Splits: 8:53, 8:53, 9:10, 9:15, 9:33, 9:16, 9:14, 8:50, 8:47, 9:23, 9:06, 9:38, 10:24, 10:57, 10:18, 10:05 (the mile were I started to get into the 10 min I think I walked for 30 sec on mile 13-that is where it was very tough! The 8 min mile in the middle is when we ran with Val) |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 1532.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 0.00 | 0.00 | 0.00 | 4.15 |
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Clark Creek in Puyallup. I met up with my friend Kori from work to go for a run. We ran with her dad and stepmom. They are both very into running and in shape. They impressed me; all of them are great! Kendra (stepmom) does ultrarunning. We ran on trails that Kori's dad made out in the woods. It was more of hike/run type. It was some serious running. We did some out and back runs, that involved down a steep hill and back up again. Also there is a loop we'd do to. With the out and back and the loop it was about 1 mile. We had to watch out from roots of trees and steep embankments. There were some up and do surfaces. We even hiked down to the Creek but I didn't count that time because it was so slow; even more slow them some areas I had to walk up because it was very steep. This was a fun run but tough. Humid in the trees but cooler than me inshaded in the 90degree weather we've been having. Ran the route 3 times and then back out of trail that we came in on.
TT: 56:14 Avg: 13:33 min. Max: 6:55 min.
Splits: 13:54, 13:04, 12:46, 14:10, 15:36 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 373.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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ARSHS. Early a.m. Kinda tired this morning; not much sleep. Tried for another 4 miler today and luckily succeded but it sure does take a bit longer even just one more mile. It was about 15 laps on the track. No knee or ankle pain.
TT: 34:33 Avg: 8:38 min Max: 7:48 min.
Splints: 8:39, 8:46, 8:39, 8:30 (Happy with my pace and gradual increase:)) |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 374.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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The Landing in Renton. Met up with the group after work in Issaquah. First time to run with them on a week day. It was a great day for a run. We ran from the Landing to the Cedar River Trail. We ran past Liberty park and followed along the river. I didn't realize it was so close! Ran out as far as 4 miles then turned around at the part that goes under the road so I could get 8 miles in. Past a couple of runners from the group on the way back. I think most had already turned around (done shorter distance). Past an older gentlemen that was running a good pace and a little ahead of me. I found out his name to be Kelly because we we talked a long while after the run. He was really friendly. I got slightly lost on the way back but was able to find the trail again. I was just on the other side of the river...lol Felt good.
TT: 1:13:10 Avg: 9:09 min Max: 6:15 min
Splits: 8:55, 9:20, 9:13, 9:20, 9:15, 8:48, 9:24, 8:56 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 758.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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Long run at the Landing in Renton. We left Portland Sat. night versus Sunday a.m. It just worked better and I was able to get my long run in with a group! We ran along the lake this time. I got to get to know the other store worker for the Balanced Athlete-Kory, we was very nic but could only run 4 miles due to his knee problems I ran with a pack of about 4 but ended up being just me a Kelly for the longer distance. He runs a slower pace than I do but I enjoyed having the company and didn't want to overdue myself for a long run. We ended up running about 19 miles. It wasn't quite accurate becuase I programed my garmin for 17 and had the add the last bit by stopping it and restarting it. We ran all the way to Belluvue, Braven (sp?) shopping square and back. We walked some and rested when we got the the shopping area. I took some energy block shots by Cliff and drank all my water plus refilled. It was a tough run the last 5 miles. We were both spent, esp. Kelly wanted to walk a lot more and slow the pace down.
TT: 3:25:76 Avg: 11:02 min Max: 5:35 min.
Splits: 11:58, 9:30, 9:33, 10:13, 10:19, 10:45, 10:59, 10:59, 11:19, 10:34, 11:07, 11:13, 11:12, 11:50, 12:04, 11:35, 12:11, 11:48, 10:50 |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 1752.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Clark's Creek in Puyallup. Followed Kori down to the woodsy running trail. We ran the out and back loop, with the steep hill, and then the loop. I ran that 3 times. I ran most of the way up the steep hill twice but the 3rd time I did lots of walk/run. Definetly a work out every time I do that. Kori's dad and stepmom, Kendra were out there running as well. I ran 4 miles. Felt pretty good but my leg was hard to get moving because I iced it before; prob not the best idea. I should ice it afterwards...lol Slightly sore from run yesturday. Kori did better this time picking up her speed and doing an extra out and back.
TT: 49:30 Avg: 12:22 min Max: 6:00 min
Splits: 13:01, 11:43, 11:59, 12:46 |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 366.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.41 | 0.00 | 0.00 | 0.00 | 6.41 |
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BPA Trail. Met up with Nicole since she was around this area getting her team ready for Hood to Coast. It was rather hot today and it was a tough tough run for both of us. The heat got us and the not used to running on the hills was hard. We started out running back behind soccer fields on shaded back trail to BPA trail and then usual route and back. Then cut back through shaded trail. Nicole had to split at soccer fields to meet team but I kept running out and back thru shaded areas. I explored the trail that goes to softball fields, used the restroom than ran a little more. Felt slightly better at end of run but I didn't have it in me to complete my 8 miles I was going for. I just was on a time crunch today as well. No noticable pain today in legs though:)
TT: 1:00:33 Avg: 9:26 min Max: 7:00 min
Splits: 9:18, 9:11, 9:13, 9:12, 10:13, 9:45, 8:58 (looked like I kept a better pace running with a partner. I was also getting tired later) |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 602.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Vancouver, WA. 7:02 a.m. Visiting Jared and Constance on the way down to CA. Ran from their home out to street, turned R and then got on a bike path-paved-R along the free way and across a bridge that went over hwy 205. Went 2.5 miles and then turned around for a complete 5 miles. It was fun running somewhere new and running across the bridge was neat, some hill variation involved as well. I felt good this morning and decide to work on my speed so I ran at a faster pace. Felt good!
TT: 41:50 min. Avg: 8:22 min Max: 6:26 min.
Splits: 8:37, 8:48, 8:12, 8:04, 8:04 (very happy with my pace and getting faster at end) |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 466.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Paradise, CA. Visiting family! 6:50 a.m. Dad and I drove to the church where Pearson intersects Pentz Rd. We parked there and ran down a gravel road to the flume. We ran up the flume (turned L) and ran all the way to the head dam and back. When we got the head dam we weren't quite at 7.5 miles so we had to run down a couple more gravel roads and a hill. I also had to take a bathroom break as well, rested for about 4 min. I felt pretty good except the last 4 miles were tough as usual. I drank lots of water this time and had one goo-strawberry bannana was good! Made me very thirsty though. I had the goo about on mile 11. My time is a little off because about mile 13 we stopped to refill some water at the flume and I forgot to start my watch back up. The last hill to go back up to where we parked was so brutal! Prob good i didn't get my splits on it; very very slow with some walking and running! It was tough! Not much leveling out at all; just straight up. No major knee probs, just a little aching. Weather was nice and cool but started to warm up some at the end of our run but pleasant.
Time is for running 13.55 miles (when we refilled the water) Over all ran 15 miles though.
TT: 2:22:52 Avg: 10:33 Maxd: 5:32
Splits: 11:37, 10:53, 10:12, 10:22, 10:31, 10:27, 11:51, 10:13, 9:52, 9:54, 9:47, 9:41, 10:00 (11:51 was when we got to head dam and had to run around on diff roads; thru us off some. Time is fast on way back because it was more down hill) |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 1284.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.18 | 0.00 | 0.00 | 0.00 | 5.18 |
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Paradise, CA. Ran with dad at 6:24 a.m. Home to the PHS and ran on track. We ran 4 miles on track and then back home again. Felt good. We saw some walkers and dad's running friend who always works out early a.m. as well. He is very fast!
TT: 48:37 Avg: 9:23 min. Max: 6:55 min.
Splits: 9:44, 9:17, 9:15, 9:12, 9:23, 9:52 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 490.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 0.00 | 0.00 | 7.35 |
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Paradise, CA. 5:49 a.m. We had to start a little earlier a.m. because we were planning to run the semi long run this morning before Dad goes to work. Ran from home to PHS and on track and back. I carried water bottles this time and had an energy bar before hand and during for extra push. I was not feeling as great this morning. I felt fine until about mile 6ish and then my L knee started to hurt. It was not bad at first but then gradually got worse until had to just walk. I sure hope it is not going to be a major problem! I ran about almost 7 miles on track. Then half mile to the track. I had to walk home. I iced it and been trying leg exercises. I won't run tomorrow at all or do any strenuous activities. It was very frustrating for me not to finish the 10 miles I was hoping to run:( Pain seemed to be more right below the knee cap this time and more inside versus outside. Didn't feel like the IT band this time.
TT: 1:11:22 Avg: 9:43 Max: 7:26
Splits: 10:24, 9:41, 9:37, 9:34, 9:26, 9:18, 9:43, 10:37 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 695.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.88 | 0.00 | 0.00 | 0.00 | 5.88 |
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Paradise, CA. Ran with dad 6:12 a.m. from home to PHS track. I was trying my run for the first time after I injured it on Wed to see if I could run a long run. I ran about 3-4 miles into it and then my knee started hurting again. L knee on inside to back of knee. I had to start doing walk/run walk/run sets but still hurt so I eventually had to just walk. I walked the way from PHS back home. That was so depressing! Dad ran 20 miles on the track by himself. Go dad! His determination and attitude really impresses me and inspires me to do better. I will just work on getting me knee back into shape again and won't dwell on "what ifs." I will keep training but will cut back some so it has time to heal.
TT: 1:00:38 Avg: 10:19 min. Max: 7:22 min.
Splits: 10:40, 10:15, 10:07, 10:21, 10:24, 10:08 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 563.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.03 | 0.00 | 0.00 | 0.00 | 3.03 |
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Hemlock Rd. Ran usual loop (home-rd, loop, and back). Then ran 3 loops in apt. complex to make it a complete 3 miles. About 5:30 p.m. after work. I was very tired and unmotivated but I ran after work. I had a granola bar to help with my blood sugar because I didn't have time at work to eat lunch. Took it easy just to see if I could do 3 miles without aggrevating my knee. My knee did start to hurt some, same spot, L knee inside at about the end of mile 1. Then somewhere near there and near the end my R knee hurt a tiny bit but went away. Both the pain in both legs did go away so I was able to complete my run. :) somewhat encouraged.
TT: 29:16 Avg: 9:41 min. Max: 7:21 min.
Splits: 9:31, 9:46, 9:44, 9:59 (last number was just .3/mile) |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 287.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Roegner Park. Ran solo today because I wasn't sure how my knee was going to do. I wore my knee brace on the L knee. It was all just a trial run. I ended up being able to run further than I thought I could with very little pain. It wasn't until mile 10+ where my knee started hurting me more. It was actually my opposite knee in the front direct that was sharp pain that made me stop. My L knee was slightly bothersome on mile 5 but it seemed to go away and wasn't as drastic. I learned to stop and walk when I felt some real pain to not further injure myself. It was a nice day for a run! Cloudy but not too cold. Lot of independant runners and a couple running together. A lot of disc golfers out as well + the walking dog clan. Felt a lot of endurance; just too bad I couldn' t complete the 15 miles but I was just shooting for as much as I could get. I will try for my longer run next week (fingers crossed). Felt pretty good today.
TT: about 2 hours (my gps wasn't as accurate because I walked a couple of miles after and forgot to stop it before I got into my car and started to drive.)
Avg: 10:17 min. Max: ?
Splits: 9:23, 9:22, 9:33, 9:39, 9:57, 11:35, 9:36, 9:40, 10:01, 10:34, 11:31 (miles, 5, 8, 9, 10, 11 I believe I walked some) Then after 10-11 miles I walked about another 2 because if pain in knee) |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 1030.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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ARSHS. Ran on track early a.m 5:30 ish. Foggy, light mist. Was worried about knee if it would be bothersome. I wore L knee brace. Ran 5 miles on track=15 laps on track. 2 miles one directions then 2 miles other direction; then last mile switched directions again. Felt pretty good this a.m. no walks. No pain:) Felt pretty good. No one out this early; only saw a couple of bikers and a person walking dog at elementary school.
TT: 44:35 Avg: 8:55 Max: 6:15
Splits: 8:54, 9:12, 8:51, 8:48, 8:48 |
| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 | Calories: 470.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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ARSHS. Ran on track again at about 5:30 a.m. This time I tried without brace on L knee. I seemed to do okay. I was worried on the first lap or so because some slight pain already started but it dissipated quickly. I was so happy about that! I was able to finish the 15 laps=5 miles on track. 2 miles on direction, 2 the other direction, last mile opposite direction. Felt pretty good. Foggy, misty again.
TT: 44:45 Avg: 8:57 Max: 7:25
Splits: 9:08, 9:04, 8:59, 8:42, 8:50 |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 470.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Game Farm Park. 4:30 p.m. after work in Enumclaw. Weather was yucky; misty, slight rain and kind of humid. Still had a great run though! My goal was 10 miles today and I completed it!!!!! I am so happy about a semi long run before my long run on Sunday (fingers crossed on no pain). I ran 10 laps around Game Farm park. It was kinda the same thing but I didn't mind it too much even doing the laps. It was too muddy/wet to do Roegner today. There weren't many people at first but then lots of people started coming in to take their kids to soccer practice and such. Busy busy. I did take 2 short breaks during the run. Mile 6 I had to take a bathroom break and then mile 7 I took a quick break to drink some water because I forgot my water bottle packs.
TT: 1:28:40 Avg: 8:52 Max: 3:52 ? That can't be right?
Splits: 8:52, 8:58, 9:13, 9:04, 9:06, 8:55, 8:54, 8:35, 8:41, 8:21 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 948.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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The Landing, Renton. Ran with the Balanced Athlete. We ran along 405 hwy. Most of the group just did a short run and then turned around. The group that went the furthest was only 5 miles and then they turned around, Dean, one of the store operators, and another girl. I had to keep running by myself. That was rough! I ran all the way to Bellevue, to the Bravern-Neiman Marcus shopping center. I did 4 laps around the shopping center to increase my distance so it would be almost exactly 20 miles round trip. I ran the same route on the way back. I would say I felt more tired than usual starting out. I got a little runners high at about 10-13 + miles but when I hit 14 it started to bother me. On top of that it started to pour down rain on me. Not just a little down pour but a big one! Sucked but at the same time was invigorating! It definetly cooled me off. From about mile 15 on up I had to take short walk breaks. My legs were just aching/hurting behind the max. It wasn't a sharp pain luckily so I kept running. I took Perpetulum electrolyte mix in one water bottle, water in another, and extra water bottle, and some energy chomps by Gu. I think they did really help. Such a tough tough run but so glad I am done! I am now done with all my longer training, next longer run THE MARATHON!! (hopefully I'll be ready for it--it still scares me) To think I have to run an extra 6 miles on top of what i did today...wow....
TT: 3:16:43 Avg: 9:50 min. Max: 6:17 min.
Splits: 9:29, 9:07, 8:58, 9:05, 9:23, 9:45, 9:47, 10:08, 10:15, 10:53, 10:19, 9:46, 9:28, 9:31, 10:21, 9:25, 10:14, 10:07, 10:26, 10:07 (My times were all over....sad about the 10 min miles but happy I didn't go too fast as to injure myself--mainly happy I finished, mile 3 was faster because I was running with another girl who does hot yoga and she turned around to head back and I sped up to catch up with group. Some miles were slower because I had to walk some) |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 1873.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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ARHS. Early a.m. Not much sleep so very tough to get going. Once I got running I did okay but excited to get home and go back to bed if I don't work. Foggy and kinda cold starting out. Wore jacket for the first mile and then took off. Legs felt good except a little stiff from Sunday. About 18+ laps. (8 one direction, 8 another direction, then 2+ the other way).
TT: 44:11 Avg: 8:50 min. Max: 7:50 min.
Splits: 8:59, 8:55, 8:48, 8:46, 8:41 (very happy with my pace and perfectly getting faster each mile!) |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 | Calories: 468.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| ARHS. Early a.m. Very foggy and kinda chilly this am but mainly due to the moisture in the air. Again, hard to get up this morning-still not getting to bed early enough to wake up at 5 ish. Decided to either do hills this a.m. or push myself on the track. Decided for a faster run on the track. I felt the difference and was terribly worn out! Saw guy walking his 2 dogs early this morning near elementary school. TT: 32:32 Avg: 8:08 min. Max: 6:45 min. Splits: 8:18, 8:18, 8:02, 7:53 (yeah!!!!) |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 378.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Roegner Park. No rain! It was just slightly cloudy and some sprinkles before I ran. Ran at about 9:15 a.m. No work today so was able to do my long run mid morning. Saw some disc golfers, walkers, and a sad situation. The sad situation was a black lab laying in the road and a lady holding and stroking his head. Then I saw a couple police cars over there. I think the dog got hit by a car; the owner looked so sad....Running wise: I had a pretty good run but was thinking the 8 miles would fly by so quick but not fast enough. Ran the regular out and back loop twice without the extra stretch past parking area. Then I tried something new and ran the last mile or less up the hill going up to lakeland hills. ouch! That was brutal but I did it slow without stopping. I got a little past mill pond loop and then turned around then when down a new path behind the tennis courts. No knee pain. well slight on my R knee front but not worriesome.
TT: 1:12:09 Avg: 9:01 Max: 7:04
Splits: 8:49, 9:00, 8:45, 9:01, 8:48, 8:53, 8:53, 9:59 (Last mile was up a hill) |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 758.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Roegner Park. 7:00 a.m. I got up and ran earlier than usual because I wanted to to go to Puyallup Fair with friends which never happened due to weather so we were planning this a.m. to go. It was yucky out there even when I woke up. It was rainning pretty steadily. I still made myself get up, despite going to bed at midnight last night and eating 2 slices of pizza....lol. I had to get my run in! Ran solo at the park. It pretty much poured on me the first 3-4 miles then let up some. I stuck my hat in the car bc i thought it was done but none the less starting raining again on mile 6 and near the end on mile 10ish. I just started to ignore it and focus on my run.! I was shocked to see some other people out there running as well! I thought I was the only goon out there! lol. There were 2 young ladies running togehter, one man all bundled up in rain jacket, and a hispanic man. The younger ladies i said good job behind them but I think I scared one. I said "sorry!" Then near the end I was done so they passed me and asked out far I was running. They ran 9 miles and me 12. I didn't have too much pain except mile 8 I got some slight pain on R knee and then usual spot on inside of L knee so I slowed my pace down some and it seemed to help. I started out pretty fast and I know I wanted to keep a faster pace....hopefully that was okay. I know on marathon day I want to start out WAY slower..! I just get too excited sometimes. I was to keep a steady pace in 2 weeks. Portland Marathon here I come! (yikes!)
TT: 1:46:27 Avg: 8:52 min. Max: 6:05 min.
Splits: 8:52, 9:00, 8:47, 8:53, 9:06, 8:50, 8:44, 9:06, 9:06, 8:57, 8:54, 8:12 |
| Night Sleep Time: 6.30 | Nap Time: 0.00 | Total Sleep Time: 6.30 | Weight: 0.00 | Calories: 1131.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Hemlock Rd. No work today so slept in until 9ish. Got up and went for a run between 9-10 a.m. It was very muggy out this morning and made it a difficult run. I just felt blaa. I had to wear my older running shoes because my other ones were still soaking went from my run Sunday in the pouring rain. I didn't want to do that but decided to chance it. I got some slight pain in knees that I could tell could be a problem if it was a longer run; luckily just 4 miles so I was okay. Did the loop twice for 4 miles.
TT: 36:19 Avg: 9:03 min Max: 6:56 min
Splits: 8:53, 9:25, 9:04, 8:51 |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 378.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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ARSHS. Early a.m. Foggy. Kinda cold due to moisture in the air. I wore my light rain jacket for the first mile until I warmed up and then took it off. I felt tired from last night so the 3 miles were tough even though it was just 3 miles. Felt good to have a shorter run for once. No pain in knees:) 8 laps around the track one direction and then 3 more the other direction. There were soccer goals on my lane 5 so I had to run around it which made a slightly longer time around the track so it ended up being perfect as far as laps-exactly 11 laps!
TT: 25:31 Avg: 8:29 min. Max: 7:01 min.
Splits: 8:53, 8:33, 8:01 (I like the increase in speed even though I was tired, I pushed!) |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 282.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Game Farm Park. 10 a.m. ish. No work today. Went for a nice run. Perfect weather for a run, cloudy, cool, but not cold. I hope that it is like this on Oct. 10! I felt good today and I kept the pace very well but I was constantly checking my GPS to make sure I was on target. I wanted to start out slower and then gradually get faster in my run. I felt like I accomplished that pretty well today and with no pains again. I did the full loop that goes back along the river. I did 4 laps and then a very small lap to finish. Only a little over a week until the marathon! And exactly 1 week from today I will be running my last run before the BIG race!
TT: 54:11 Avg: 9:01 Max: 5:39
Splits: 9:30, 9:24, 9:12, 9:02, 8:50, 8:09 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 571.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Roegner Park. This time met up with Nicole at 7:30 a.m. Our last run together before the big marathon next week! Weather was pretty good, in the mid 50s. Cloudy but no rain. We ran on the paved trail regular route out and back + extra loop. Last out and back didn't have to do extra loop. Kids were taking soccer pictures near entrance so we had to run around them twice each time. I ran into a runner with short blonde hair whom I've seen before, she ran with some friends. I also so Loan running with amother guy and said hi to her! About 4 runneres on trail. Carried water bottle but put near trash can to pick up when I needed it. Felt kinda heavy today (prob. from eating too much and too late last night). Some knee pain on L knee inside just for a moment and then went away. I think that was about mile 5...Miles 6-8 started to get better for both of us. Great run overall!!! So nice to have a running buddy!
TT: 1:12:24 Avg: 9:04 min. Max: 6:53 min.
Splits: 9:42, 9:13, 8:57, 9:04, 9:03, 8:54, 8:46, 8:51 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 762.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Game Farm. Cloudy, no rain. 10:30 p.m. no work. Felt tired this morning and not really in the running mode. But I got myself up to run due to the time I had this morning. No pain in my legs. Lots of energy even though I didn't feel the best. I couldn't stop myself from running slower however I did pay more on the 3rd mile I got tired and heavier breathing. I gotta remember to keep a constance pace. Overall the run was okay. Just 4 miles. I meant to just do 3 miles today. I got mixed up on the day however I am thinking it won't make a whole lot of difference.
TT: 33:33 Avg: 8:23 min. Max: 6:40 min.
Splits: 8:41, 8:15, 8:24, 8:12 |
| Night Sleep Time: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 | Weight: 0.00 | Calories: 377.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. Foggy/misty today so slightly chilly. Wore T shirt this time. About 5:45 a.m. Just did usual run around the track. First 8 laps were regular direction then last 3 laps I switched directions. Felt okay. Getting anxious about marathon in 4-5 days. Sometimes I feel a slight area on L inside back of knee but not really pain just irritation. Nothing seemed to bother me though.
TT: 24:17 Avg: 8:05 min. Max: 6:56 min.
Splits: 8:18, 8:07, 7:49 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Game Farm Park. 8:00 a.m. Start work not until 10:30 a.m. Chilly again this morning but not too bad. Lots of people out walking their dogs and a couple of walkers. Maintenance guys doing work on grass.
Felt pretty good and easy to know only a 2 mile run. How easy! Last run before marathon!! 2 regular laps around park.
TT: 16:47 Avg: 8:22 Max: 6:42
Splits: 8:27, 8:18 |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 188.00 |
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| | Race: |
Portland Marathon (26.2 Miles) 04:18:49, Place overall: 2913, Place in age division: 238 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.20 | 9.00 | 0.00 | 0.00 | 35.20 |
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Portland Marathon 2010!!!!! 39th annual run. 10-10-10 About 9,000-10,000 participants!!! The greatest turnout so far!
What an awesome date for my first marathon! (as far as a cool date, ha ha) Bib number: 5861; age division: 25-29 yrs.
Being my first marathon, it was definetly very tough! On top of that, the weather didn't cooperate. It poured on us; every inch of clothing was soaked. I ran this race with Nicole, my training buddy and my dad who traveled up from Nor cal.I had a rough start due to the fact of being a little disorganized in the morning, searching for parking and address. I had everything else lined up but when we got there at about 6:00 a.m.-6:15 p.m. traffic was horrible and so hard to get into the parking garage. I had planned to meet Nicole early at 6:15 a.m. but that quickly changed. We were inching our way to the garage. I eventually had to jump out, use the restroom in Subway then scramble to find my corral. I knew that I was in the Green corral-C but being so discombobulated I somehow thought I was in B corral. I was following another girl who was trying to get past the fence into her corral. We didn't study the side streets well enough and had trouble getting to where we needed to be. We were about to jump the fence, about 2 min until start time...Finally they let us in. I accidentally got into B corral (a corral a little too fast for my pace). I got to start on time but realized later that I was in the wrong area. My bad! Honest mistake! The 3 reasons I feel I didn't get the time I had planned was: 1. Poor weather conditions-rain 2. Started out too fast, due to being in wrong corral 3. Pain in my knees caused me to run a slower pace toward the end The course was actually not too bad. It started out going in a loop then we back tracked, doing an out and back route, then a huge circle around Portland and across St. John's bridge. I found Justin (Nicole husband) on mile 6 or so and handed him my cell phone that I was not able to give to him earlier. I was shocked that I saw him on the side lines with that many people there! When I got back onto the course I almost got disqualified due to the fact that I didn't cross the check point with my chip, I ran back a few feet and made sure to cross that. I got side tracked after I gave Justin my cell phone to hold. I had a small pouch I got at the expo that held my cell phone, gu, and shot blocks. I had with me: 2 gus and one packet of shot blocks. I also had 2 tylenols but they got all mushy and a lot got dissolved....not sure if the pouch was waterproof or not? Amazingly, Nicole got glimpse of me behind because she was in the C corral (the one i should have been in), but maybe meant to be so we could see each other for a bit! We talked and ran together for a few minutes but then she took off and I slowed down some. Go Nicole!!! YOU dominate!!! :). The first 9 miles or so I felt great but when I got to mile 10 I started to tire some. Mile 12 was the worse!! I started to get that dreaded pain on the inside of my L knee. I was afraid I was done for and would have to walk the rest of the way. However, the pain went away then later came to my R knee-IT band. Ouch!! I just dealt with the pain. Sometimes it would go away or come back and be on both knees. The dreaded hill up to St. John's bridge was actually not so bad. I think I excelled there even though I don't like up hill-it was a gradual incline. I passed a lot of people there! I felt fine until I got past some of the downhill part where we turned a sharp uneven turn toward residential homes, then I got pain in both knees and was tired. I had to walk some of that area. I just walked about 15 secs and then ran. I didn't want to walk at all but ended up walking a couple of times. I would say mile 12 was tough and then about mile 19-23 was hard! I did get some energy near the end at mile 24-26.2 because I knew I was almost done. The pace setter lizard passed me near the end and it read 4:15 finish. I knew at about mile 20 I wasn't going to get the under 4 hours like I had planned so I would shoot for 4:15. I did follow the pace setter the rest of the mile or so and passed him right at the end. I had a nice sprint for the finish! It felt nice to have a good finish!! The aid stations were good with lots of water that I had each stop. I tried the ultima drink a couple of times but wasn't too fond of it. After I finished I could barely walk. Nick greeted me right after the finish line! We all met up at letter "S." after some snacks and walking around. My dad and my legs felt so sore and achy painful! It was a rough one! We got 2 awesome T shirts, a medal, plant, a rose, and silver sheet warmer thing. I felt so happy and relieved that I was done! I was counting down every mile!!!! What an accomplishment!!
Dad did okay but not his best marathon. His first one in Sacramento was his best. He got a time of 4:00 hrs. The rain was hard on him, he started out too quick, and he does better in warmer climates. Nicole did awesome!! just slightly under 4 hours!!! GO GIRL!! She amazes me!! She did well in her age division and ladies division. I was happy with the organization of the race, crowd support!!, well marked course, aid stations, music, food, 2 very nice T shirts, etc!! Thanks to everyone supporting me! Nick did so great standing in the rain holding our things and taking pictures, family, friends, Nicole my awesome motivator and training buddy. I first and fore most thank God for giving me the privilege to be able to run my first marathon and keeping me healthy for it! I only hope I can recover! ha! I am so sore and the pain is intense when I bend my R knee!
FACTS online (I think it's neat they have these statistics!): Entire field: 4765 people behind me, about 38% finishers ahead of me Ladies field: 1118th place, 3209 behind me, 26% ahead Age division: 238th place, 473 behind me, 33% ahead Of the 7678 people who ran, 56% women, 44% men I was ahead of 46% men start delay: 2 min, 12 secs Over the file 6.2 miles I passed 174 runners, 101 passed me Avg. mile: 9:52 min. Avg. speed: 6.1 mph
TT: 4:18:49 chip time, 4:21:10 gun time, 4:18:56 GPS time According to Garmin GPS:
Avg: 9:47 Max: 4:24 min
Splits: 8:49, 9:26, 9:32, 8:45, 9:05, 9:23, 9:12, 8:55, 9:08, 9:22, 9:35, 9:46, 9:35, 9:51, 9:49, 10:04, 10:35, 10:34, 10:20, 10:25, 10:50, 10:37, 11:18, 10:34, 9:48, 9:23, 8:52 (I am not too happy about my early 20s times but it was my first marathon. I am happy I finished)
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 2528.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. Early a.m. First run back since the marathon. The only area that seemed to bother me in the beginning was my R outside ankle due to an old blister from the marathon. My shoe was just rubing on there during the short run. No pain except when I got to about 2.25 mile, then I did notice my IT band flarring up some. I just completed my 3 miles. I know it will be a gradual entrance back into running after that race. I know that I still need to keep it easy. It felt so good to be running again though! I really missed it!
TT: 27:12 Avg: 9:03 min. Max: 7:50 min.
Splits: 8:59, 8:57, 9:13 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 281.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.09 | 0.00 | 0.00 | 0.00 | 2.09 |
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Loma Linda University campus area. Southern, CA. Staying with Jeanette across from Drayson Center. Ran a short run to make sure knee woudln't act up. Ran at a slower pace as well. Started from Jeanette's house and went a loop around this area to Cole street up and back then back around a shorter loop to Jeanette's house. All was on sidewalk or pavement. Unfortunetly not on the track. Hopefully Monday will do the Drayson outdoor track! Felt okay for not running much lately; no pain, but kinda tired from lack of sleep last 2 nights and eatting pizza late at night.
TT: 20:23 Avg: 9:44 min. Max: 7:17 min.
Splits: 9:54, 9:37, 9:14 |
| Night Sleep Time: 0.00 | Nap Time: 9.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 197.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Drayson Center in Loma Linda, CA. I am visiting Jeanette and Deanna in Loma Linda. It was great to run on the Drayson Center track again. It has been over 3 years since I ran on that track while I was in Hygiene School. It was so great to run 3 miles on the outdoor track. Each lap is a nice 1/2 mile so that makes it a bit more interesting. A lot of people out playing soccer and flag football. Deanna ran the first mile with me so I ran slower to stay with her. The last 2 miles I did solo. Felt pretty good. First mile I had some pain on both knees but went away. It felt so good to run but I know it will still take a bit longer to get back to usual running. Splits may not be totally accurate due to the satelite not calculating right away before I started to run.
TT: 27:49 min. Avg: 10:03 min. Max: 6:56 min.
Splits: 11:34, 9:08, 9:17 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 259.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. Early morning. Not too cold out surprisingly. No rain. Great morning for a run and no knee pain, just some L inside ankle pain and R ankle pain that kinda hurts afterwards..Hopefully that goes away but glad for no knee pain. 4 laps on direction, 4 laps the other, and 3 laps the other. 11 laps total. Felt pretty good this morning. I was able to keep a faster pace this time for recovery running.
TT: 26:24 Avg: 8:48 min. Max: 7:36 min.
Splits: 9:05, 8:25, 8:52 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 282.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.58 | 0.00 | 0.00 | 0.00 | 2.58 |
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Lisa's neighborhood. Kent, WA. Met at Lisa's place after work. I met up with the girls around the block because I got off work late. Nicole pushed the Bob with Denali inside while Lisa ran next to her. It was nice to get all of us together again! Nicole's knee started to hurt though. She quick a little earlier, while Lisa and I ran to the steep hill. I pushed the Bob some. I also started to get some pain after mile 2 but on my R ankle. Lately my knees are not bothersome but ankle is. It was slightly frustrating for me as well. It was also bothersome afterwards. My hip was even slightly sore. Strange! It was a slower run and I didn't feel like I over exerted myself at all.
TT: 30:06 Avg: 11:40 min Max: 6:49 min.
Splits: 10:47, 11:35, 13:20 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 237.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.02 | 0.00 | 0.00 | 0.00 | 3.02 |
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ARSHS. Early early a.m. Not too cold out this morning which was nice. Some fog but that's it. Started out with some minor slower R leg pain and ankle pain. That went away after mile 1 and I felt great. Then when I was done with my run that lower leg pain started to really hurt. Darn that!! I thought I was doing good until I feel some pain on my R inside shin. Shin splints? Never had that type of pain before, not sure what that is. It is the same area that has been bothering me after Thur. run. I might take tomorrow off from running and want to still shoot for Thur. I hope I get back to normal soon. I almost thought I was there until that last couple of runs. That pain has been bothering me aset from running too:(
TT: 26:06 Avg: 8:39 Max: 7:37
Splits: 8:44, 8:34, 8:40 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 283.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Lisa's house in Kent, WA. Lisa and I went for a run together. Nicole wasn't able to make it this time due to knee problems and very tired. We missed you! Lisa and I both felt good today and ran 4 miles at a lower pace which was better for my leg I think. I didn't get any terrible pains this time which was good. We ran around her neighborhood with the baby Danali in Bob. We ran along the Green River just a bit back behind her neighborhood. I loved that route even though it was kinda dark. It was nice with the stars out and quietness. Great run for both of us! Good job Lisa!
TT: 44:33 Avg: 11:07 min. Max: 8:29 min.
Splits: 11:18, 11:13, 10:52, 11:05 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 365.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.04 | 0.00 | 0.00 | 0.00 | 3.04 |
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Game Farm Park. Lisa met up with me on this icky rainy morning at 8 a.m.. It was kinda dark still but lightened up quick. I think all the clouds as well made it seem so dark. It rained but just lightly. We both had our running hats on. We both felt a little sluggish this morning. I know I ate chips and salsa a little too late last night:) Lisa ran 2 miles with me and then felt tired so she took off. I ran one more mile and even that was tough. No pain though! That was an uplifter! It was great to meet up and run with a friend to get me going on the weekend. Thanks Lisa!
TT: 29:26 Avg: 9:42 min. Max: 7:18 min.
Splits: 9:53, 10:03, 9:09 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 287.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.26 | 0.00 | 0.00 | 0.00 | 3.26 |
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ARSHS. Early a.m. It felt very cold this morning! I wished I had brought my gloves running. I wore a jacet some of the time. I was very tired starting out due to eating some snacks later last night. Then when I got warmed up I started feeling good and felt inspired to run at a faster pace and do one extra lap. I had no pain which was encouraging and now that I am thinking of doing a race in Dec and possibly for Thanksgiving I am wanting to train harder. :) Did 12 laps. 4 one direction, 4 another direction, then 4 the other direction.
TT: 28:38 Avg: 8:47 min. Max: 7:18 min.
Splits: 9:10, 8:47, 8:31, 8:28 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 304.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Game Farm Park. The park was open earlier this morning and I was running behind so I ran here. It was actually pretty well lit this morning. (also due to time change it is lighter). It was not rainning but still very cold and moisture/fog didn't help. I wore my long sleeved the whole time-spandex type running top. Felt very good this morning and went at a steady pace. Feels great to not have any pain as of this moment. I am wanting to run a 5K race!
TT: 25:49 Avg: 8:35 min. Max: 5:37 min.
Splits: 8:28, 8:41, 8:36 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 285.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Lisa's house. Kent, WA. 6:45 p.m. Met up with Nicole and Lisa. We ran around the neighborhood and the route along Green River. Nicole ran 2.5 miles with us but then had some knee pain. Lisa and I did one more loop just like the first. I fogot my garmin forerunner so I had to estimate but I am guessing it was about 5 miles total since we did the same loop again. Not sure on the time. Probably 50 min. Felt really good this evening running.
TT: estimate: 50 min. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. Early a.m. Not too cold this morning due to cloud coverage. It was sprinkling slightly but not a bad morning for a run. Ate late so I was a little mroe tired this morning however I felt good once I got running. No problems running. I just had long sleeved shirt on whole time so I got hot, but other than that felt good. first mile on direction, 2nd other direction, and 3rd the other direction.
TT: 25:24 Avg: 8:28 min. Max: 6:33 min.
Splits: 8:42, 8:25, 8:16 (very happy with gradually getting faster and not slowing down 2nd mile like I usually do) |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 281.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. Early a.m. Raining some so wore hat. Very cold out even with cloud cover. Felt pretty good. No pain. Regular 11 laps (switching directions each mile)
TT: 25:40 Avg: 8:33 min. Max: 7:22 min.
Splits: 8:41, 8:28, 8:31 |
| Night Sleep Time: 0.00 | Nap Time: 6.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 281.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Game Farm Park. No work today. Ran at 7:30 a.m. It was very chilly this morning. I wore my gloves and long sleeved (air dry) the whole time. It felt hard to warm up this morning and the whole time I ran it felt like I was struggling some the whole time a I ran. It was hard to run fast today. Burr.......winter is coming... Slight pain on L knee first mile but then went away thank goodness:). 3 regular laps around park. A few old guys walking or walking dogs and work men working near the restroom.
TT: 25:18 Avg: 8:26 min. Max: 6:31 min.
Splits: 8:27, 8:31, 8:19 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 284.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Still very cold snowy weather so I haven't been able to get myself to go out and run in the freezing cold. There is snow on the ground, cold weather, icey conditions, etc...I am not even sure if it is good on the lungs to run when it is this cold! I exercised this morning 7 a.m. on the Dance Dance Revolution for about 1 hour. I played on standard mode and worked up a big sweat. It felt nice to work out some even if it wasn't a run but I miss running already and feel out of shape! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Manton, CA. Stayed with Nick's aunt and uncle in Manton, CA (North of Redding) and so I ran on the dirt trails around there home to the paved road. I had to go later morning because of the cold. It was about 20 degrees early a.m. so I had to wait until it warmed up some. The elevation was 3,000. I would have to say this was one of my hardest runs. It was only 3 miles but I was huffying and puffing almost the whole time.I also had to spit a couple of times because my throat felt gross and salty. Reasons I think for that: 1. elevation 2. maybe coldness 3. first mile or so was all up hill 4. it had been about a week since I last ran. So obviously I didn't feel too great but luckily the way back was down hill. I ran out their dirt drive way to the 1 mile dirt road and down the "forward" rd about .5 mile. Then I turned around. It was mountain lion territory so it was a little scary but I think they come out at night. I only saw one truck drive past me and a barking dog or 2 and some goats. TT: 27:46 Avg: 9:15 Max: 5:55 Splits: 9:46, 9:29, 8:31 |
| Night Sleep Time: 0.00 | Nap Time: 10.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 280.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| Paradise, CA. Ran later morning as well to wait until it warmed up. Not as cold here as it was in Manton because of the elevation difference. Ran solo because dad was at work. I ran from parents place to the PHS track and ran 2 miles on track and then back. My lungs were still giving me trouble. I felt like I had to work extra hard to do the 3 miles. There were some hills but not too bad. The track was all flat so I just dont' understand. I think it still is bothering me from yesterday and maybe the cold weather too. Hopefully it will get better soon. I just feel so lathargic as far as running. No pain though! TT: 28:38 Avg: 8:40 Max: 6:32 Splits: 8:45, 8:44, 8:37, 8:17 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 310.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
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PHS. Paradise, CA. Ran from my parents home to the PHS track. Ran 2 miles on track and then back home. My lungs were starting to feel better. It wasn't like Fri to where I was struggling. I felt like I was doing better and not as much work. That is a good thing! No major pains. Moderate run. Track was still kinda frozen so I had to be careful on the parts that had mats so I wouldn't slip and fall. Frosty.
TT: 30:36 Avg: 9:00 min. Max: 6:25 min
Splits: 9:17, 8:52, 9:03, 8:32 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 321.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.37 | 0.00 | 0.00 | 0.00 | 3.37 |
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Hemlock Rd. Back home again. Auburn, WA. I didn't have to work the morning so I did a later morning run from apts to Hemlock Rd and usual route but added an extra shorter loop to have over 3 miles. Right at turn that goes back to Rd. after usual route I would go left and that took me back near casino and near car wash. Then back home I ran reg. route. Felt okay. No pain. Hands were kind of cold. burr....enjoying my new ipod music:)
TT: 28:37 Avg: 8:30 min. Max: 6:51 min.
Splits: 8:18, 8:39, 8:29, 8:42 |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 317.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. Early a.m. Very misty/foggy which made it cold running. I wore gloves and long sleeved shirt. My clothes and face got pretty damp due to moisture in the air. Not the most pleasant day to run due to all the fog and it was hard driving back home. Felt fairly good. Not sure what is wrong with my throat. It has been bothering me since yesturday. Feels like it is scratchy/.something stuck but I don't feel sick. It feels like it makes it harder for me to breath. I pushed myself due to race coming up soon.
TT: 24:52 Avg: 8:16 min. Max: 7:02 min.
Splits: 8:20, 8:15, 8:14 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 283.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Game Farm Park. 7:30 a.m. No work today. Beautiful morning for a run. Not super cold but cold enough to have gloves and long sleeve. Clear with some clouds, no fog this time. Just a couple of older guys walking their dogs. Ran usual route 3 times. Felt fairly good except scratchy throat. Pushed myself again. It's hard to run fast after training differently for the marathon.
TT: 24:26 Avg: 8:15 min Max: 7:10 min.
Splits: 8:19, 8:22, 8:05 |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 285.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. Early early a.m. So COLD!!! Again, didn't quite prepare for how cold it was going to be this morning. The one morning I didn't wear a tank under my long sleeved shirt! I did wear gloves but could have used something to cover my ears. The track had frost on it but was not slick which was good. I was so cold that I never warmed up. The whole time I felt so cold and just wanted to be done so I believe it made me run at a faster pace:) On the bright side, the track looked beautiful! It had shimmery sparks glistening as the light hit the frost! I ran on lane 5 but had to go to 6 on one part due to soccer goals and orange cones. 4 laps one direction, 4 the other, 3+ the other. Felt fairly good, just cold!
TT: 24:07 Avg: 8:02 Max: 6:51
Splits: 8:13, 7:50, 8:04 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 284.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Kent, WA. Lisa's neighborhood. Met up with Lisa after work on a dreary rainny day. It was pouring when I was driving there. It calmed down some while we ran but it was still coming down very hard. Lisa ran with her baby in the Bob. Nicole couldn't make it tonight, another conflict. We ran over 3 miles but not exactly sure how long because I had trouble getting my Garmin to start up. It was probably about 3.20 miles. Time started a few minutes after we started to run. We both wore our hats with the lights on it. Bob had a light too. We ran along the Green River and back. It was good but we ran at a slower pace and we had to dodge lots of puddles. Brutal run but so nice to have someone to run with! Good job LIsa! Felt fine. We stopped a couple of times because Denahli was crying some. She did good for most all the run except near the end.
TT: 33:51 Avg: 11:18 Max: 7:39
Splits: 11:06, 11:21, 11:28 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 284.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.58 | 0.00 | 0.00 | 0.00 | 3.58 |
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Roegner Park. Ran after a short day of work. I ran at about 3 p.m. coming back from Edgewood area stopped at Roegner Park. I havn't ran there for awhile so I wanted to get a fast run in. I really pushed myself even though my thoat has been bothering me....maybe I am getting sick? I ran as fast as I could the whole run just about. I felt so tired and had to breath hard. It was tough. I ran my usual route to disc golf course and back. I saw so many groups of guys playing disc golf. There were also groups of highschoolers hanging around the park area. I just tried to give it all I had. Man it was hard and my body wasn't use to it so I was sore afterwards. No pain. Other than my sore throat I think I am ready for the 5K tomorrow. I will do my best but still not down in the time that I want to be at. (I would like to be at 7 something min. miles. Very happy with my splits though!
TT: 28:24 Avg: 7:56 Max: 6:27
Splits: 7:47, 8:03, 8:01, 7:51 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 341.00 |
|
| | Race: |
Jingle Bell 5K Run (3.1 Miles) 26:10:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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Jingle Ball Run 5K. Seattle, WA. 8:50 a.m. So much fun! Lisa and I carpooled there. We ran with Nicole, Jordanne, Katie. Jordanne's mom did the 5K walk. Everyone finished and had a great time! There were thousands of runners there; not sure on exact amount but it was the largest Jingle Bell run in the country! It had live video coverage. It was hard to get going fast because there were so many people around me. It took me about the first mile to actually start getting ahead of people. I just followed one girl with a santa hat and ran to the side and zig zaged in and out between people. Time was okay but not what I was hoping for. It was mainly for fun and I am hoping to run it next year.! There were 2 hills, one small one in the beginning and a steeper one right near the end. I felt pretty good overall even with my scratchy throat. Near the end was tough.
TT: 26:11 according to GPS but my GPS wasn't calculated for the pace. Race results say 26:10, I like that better. Gun time: 28:28 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 282.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. Early a.m. Difficult run due to me having a cold/weird throat. Wasn't quit sure if it turned into a cold or not but didn't feel the greatest this morning but still pushed myself. Cold out. Felt fine but hard to catch my breath after. Felt good afterewards though when I cooled down, just chilly. Usual 11 laps (1 mile one direction, switch, and then back to the same)
TT: 25:21 Avg: 8:27 Max: 7:24
Splits: 8:33, 8:24, 8:25 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 282.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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ARSHS. Ran about 6:30 a.m. Slightly later due to not having to start work until 8:30 on a Thur:).Cold again and fence was a bit wet from previous rain but no rain on me while running:) Felt good. Happy with Splits and increasing my speed. Also happy no pain.
TT: 24:52 Avg: 8:17 Max: 7:09
Splits: 8:22, 8:16, 8:14 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 283.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 7.05 |
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Cedar River Trail. 7:30 a.m. Lisa and I met up with the Cedar River runners where they met at Lake Wilderness Lodge. I waved to them as they ran off as they seem to like to start right on time. Lisa was a just a bit late. We went at our own pace. Lisa's first time meeting at the area in Maple Valley at the Wilderness Lodge. Nicole out of town this weekend-Linkin City. It was VERY cold this morning and windy. We actually felt snow flurries on us as we ran. I stayed very bundled up with a few layers; wore gloves as well. We saw a little stand/tent where Wilderness trail meets up with the Cedar River trail. Sharon was there (Balanced Athlete) with a another man setting up for a marathon that was going to be taking place at 8 p.m. (Pigtail run). Pretty neat! Lisa and I had a good run. Kept a slower pace but I was just so happy to put in that kind of mileage after not running that far in awhile. I don't think I have ran that mileage since the marathon. Whoo hoo!! Lisa and I had a nice run and good conversation. Felt tired but a do able run. I know I had eaten some snacks a bit late and went to bed a bit late that night. I also didn't sleep well due to the wind. We actually lost power last night and still don't have it. Didn't have power all day.
TT: 1:14:45 Avg: 10:36 Max: off ? 4:55
Splits: 9:32, 10:02, 10:42, 10:51, 10:42, 10:58, 11:20 (stopped at mile 6 to talk to Sharon at the stand to see what they were doing) We also walked about .5 mile after our run to keep our legs stretched out and avoid soreness. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 674.00 |
| |
| | Race: |
Tour De Lights (2.63 Miles) 00:22:09 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.63 | 0.00 | 0.00 | 0.00 | 2.63 |
| Tour De Lights. Bonney Lake, WA. Free 5K run for touring the xmas lights and donating a canned food. Fun run. The race was actually only 2.63 miles versus a full 5K. 7 p.m. at the Bonney Lake Park and Ride. We ran all around the neighborhoods in that area and back. Beautiful lights! All done up in one neighborhood! Carpooled with Lisa, Nicole, and Jordanne. Also Denali came as well. It was very chilly/windy so it was hard to warm up. All the girls just jogged but I raced it. I tried to stay up with the top runners but near the end prob ended up about 15th place....hard to say. There were about 100 or less runners but most of them were just running for run, taking pictures, etc...not competitive. Felt okay but the hills were slightly tough. TT: 22:09 Avg: 8:25 min. Max: 6:16 min. Splits: 8:29, 8:30, 8:14 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 247.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Van Dolson's home in Paradise, CA. Nick and I are house sitting while in Paradise so I ran around the Valley View/Pinewood neighborhood this morning. It was a good day for a run; nice and sunny but yet cool, however I forgot there are some rolling hills that made the run hard. It was all on pavement and it was a nice route I did but tough. I was breathing hard. Started on Pinewood going out R on Redbud then around on Yorkshire up another Rd to Valley View and back on another street. When I made it back to Sky Oaks I had run run L on Redbud and back to get some more mileage for 3 miles. Good run overalTT: 26:18 Avg: 8:45 min. Max: 6:50 min. Splits: 8:48, 8:36, 8:50 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 282.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Paradise, CA. A different type of work out. Today I went with mom to try Zumba for the first time at Fit One gym. It was hard to catch on to that type of dance but I can tell it is a lot of fun and I like the music! It was a good work out even though I didn't get the steps right, I still worked up a sweat. Danced Zumba for about 1 hr. I used too heavy weights for the workouts we were doing-5 lbs. Afterwards I ran on the treadmill for about 20 min. Cal. burned was about 180. I ran 2 miles on treadmill with a 3 incline. It was hot up in the workout area upstairs. Those 2 miles were really hard! It was the combination of the heat and maybe after doing Zumba....Good work out though! I hadn't ran on the treadmill in forever, surprised I got a good work out! |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 180.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
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Paradise, CA. Zumba with mom again at the Fit One at about 8:30 a.m. Worked out for 1 hr in the class. It seemed to flow a little bit better this time around versus Tues, which was my first time trying Zumba. I worked up more of a sweat this time.
Ran on the treadmill again which wanting to take advantage of the free guest pass I have been using this week by bringing in canned goods. Put on a 3 incline and ran for about 20 min or so. My pace was about 8:50 min/mile. I tried to keep it under 9 min. This treadmill actually has been kicking my butt but I miss running outside!
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 180.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 807.19 | 9.00 | 0.00 | 0.00 | 816.19 |
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| Night Sleep Time: 1112.30 | Nap Time: 113.05 | Total Sleep Time: 1225.35 | Weight: 0.00 | Calories: 63773.00 | |
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