Slow & Steady Wins the Race :-)

Week starting Feb 01, 2009

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20082009201020112012
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Location:

Federal Way,WA,USA

Member Since:

Jan 08, 2008

Gender:

Female

Goal Type:

Marathon Finish

Running Accomplishments:

7 5Ks : PR 23:21 (2011)

5 10Ks: PR 47:17 (2011)

9 Half Marathons: PR 1:44:19 (2010)

2 Marathons: PR 3:55:08 (2010)

Short-Term Running Goals:

STAY HEALTHY, CROSS TRAIN, STRENGTH TRAIN!  Operation no more ITB pain, ankle tendonitis, or stress fractures. 

2012 Racing Calendar:

March - Lincoln City Half Marathon 

May - Portland Rock n Roll Half Marathon

June - Seattle Rock n Roll Marathon

Long-Term Running Goals:

Run a 5k in less than 23 minutes 

Run a 10k in less than 47 minutes

Run a half marathon in less than 1:44

FINISH another marathon (without wanting to die this time); beat 3:55:08, and someday BQ!

Personal:

Happily married for 5 years with an adorable chocolate lab, Cooper.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Free's 3.0 Lifetime Miles: 186.08
2012 Swimming Lifetime Miles: 6.25
2011 Cooper Lifetime Miles: 91.27
Bikila Vibram FF Lifetime Miles: 373.87
Merrell Pace Glove Lifetime Miles: 316.70
Saucony Mirage Lifetime Miles: 325.76
2012 Cycling Lifetime Miles: 39.00
2012 Crosstraining Lifetime Miles: 11.20
Total Distance
26.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 138.50
Total Distance
4.00

Feeling tired and sluggish after yesterdays 9 miler, and my calves were burning from all the hills yesterday.  Plus had a few too many beers at the bowling alley last night (spent the night at the Winters') and was feeling that too.  You can tell because my 4 mile average was slower than my 9 mile average yesterday! 

9:13 average, with splits of:

9:19, 9:22, 9:07, 9:06.  Total ascent of 516 feet. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
5.00

4 @ 6.7, 1 walking cool-down at 4.0

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 138.50
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Total Distance
4.00

All walking at 4.0, was feeling still some calf tightness and just not feeling it today!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
4.67

Ran 4 at 6.7 mph, then walked a cool-down of .67 at 4.0. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
9.00

Outside!  how I miss running outside every day.  I cannot wait until daylight savings, longer days, and warmer/drier times.  Summer hurry! 

Ran the 9 miles a full 2 minutes faster than I ran last weekend's 9 miles, though last weekend's was substantially hillier.  Hopefully that just means my calves won't suffer as much this week.

Total Time: 1:19:08, 8:47 min miles. Yippee!  I need to keep this up so I can break 2 hours in the half marathon I'm running the first weekend in April.

Splits:

9:06, 9:20, 9:01, 9:01, 8:40, 8:22, 8:37, 8:33, 8:23.

Total Ascent: 925 feet

I realize now how this is the distance I need to be going just to train for a 10k.  I could feel myself get substantially tireder, my legs starting to grow heavy, right at around 7 miles.  But on the other hand, it also shows me the importance of warming up properly, and I guess I really need to warm up with 2-3 miles, as my last fiive miles were all faster than the first 4.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
26.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 138.50
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