Penny

Week starting Nov 11, 2012

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Location:

Sydney,Australia

Member Since:

Oct 24, 2012

Gender:

Female

Goal Type:

Other

Running Accomplishments:

PRs

10K: 42:07 (NYC Runs Roosevelt Island Hot Chocolate, December 2012)

Half Marathon: 1:30:23 (Philadelphia RnR Half Marathon, Sept 2013)

Marathon: 3:17:13 (New Jersey Marathon, May 5, 2013)

 

Short-Term Running Goals:

1:30 half marathon, Summer 2013

sub-3:30 marathon (my first) Spring 2013

sub 3:15 marathon, Fall 2013

 

Long-Term Running Goals:

Run long. Get fast. Stay injury free.

Personal:

Running blog: www.twolittlerunners.blogspot.com

Travel/Life/Food blog: www.big-spoon-little-spoon.blogspot.com

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 94.00
Mizuno Inspire 8s Lifetime Miles: 377.00
Brooks Pure Cadence Lifetime Miles: 40.00
Mizuno Inspire 9s Lifetime Miles: 398.10
Black Mizuno Inspire 9s Lifetime Miles: 432.20
Yellow Mizuno Wave Rider 15s Lifetime Miles: 490.50
Brooks Pure Cadence 2 Lifetime Miles: 218.82
Red Mizuno Wave Rider Lifetime Miles: 403.00
Blue Mizuno Inspires Lifetime Miles: 405.00
Blue Mizuno Inspires 2 Lifetime Miles: 300.00
Red Mizuno Wave Riders 2 Lifetime Miles: 252.00
Black Brooks Pure Cadence Lifetime Miles: 29.00
Mizuno Inspire 12s Lifetime Miles: 69.00
Mizuno Inspire 12s Coral Lifetime Miles: 32.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.006.0018.00
Brooks Pure Cadence Miles: 2.00Mizuno Inspire 8s Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

XT - 60 mins elliptical intervals

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

An unplanned rest day while on a work trip in San Diego. Short leg and core workout in the evening. 

 I had been struggling with hammie/butt pain for a few days. Today was the final day I had no tightness or pain, but an unplanned additional rest day was actually probably well-timed. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

My first 6 mile tempo; it was only 65 degrees in San Diego, but 80% humidity. I ran on the harbor.

 For whatever reason, this was a very hard and disappointing workout.  Planned workout was 1 miles easy, then 6 miles at about 10 second slower than HM goal pace (so around 7min/miles). Actual workout was 1 mile easy, then 6 miles: 7:08, 7:09, 7:04; 7:23 (what??) 7:06, 7:08, 1 mile easy.

My butt hurt but not in the same place; more of a DOMS feeling from my leg workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Two miles easy on my new Brooks! 60 mins easy XT on the elliptical. Butt/hamstring feels better hurrah!

Note to self - for the upteenth time. Yes, it is agony when you've been training really hard and hitting all your scheduled workouts to have to take unexpected days off to take care of a "pre-injury" niggle. But remember this feeling; this feeling when you know you just escaped a real injury by taking some time to let your body recoup. It is only a few days. Take it, and you will thank yourself when you are running healthy again in no time. There are no workouts you can accomplish in a few days that could possibly make up for weeks - or even months - of time off that you have to take if something turns into a real injury!

Brooks Pure Cadence Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.006.008.00

Speed: 1 mile easy, 6x1K at 6:22min/mile (9.4 on treadmill with 1% incline), with jog recoveries for the remainder of each mile (600m?) 1 mile easy cool down.

Light strength workout: 2x sumo squats (20), side lunges (15 each side) and standing lunges (20 each side) + plank and single leg bridges (reverse plank) to strengthen those hammies!

 I decided to change up my usual 800s with walk recoveries at 6:27min/miles. That workout was from Jeff Galloway, and I liked it; though i wasn't sure how beneficial the epic workouts of 12-15 800 reps would be (especially in staving off injury) at this point.

Andrea pointed me to slightly longer intervals with jog recoveries instead of walking. I definitely noticed the difference in lactic acid build up!

The workout I did was actually a slightly longer version of what a Matt Fitzgerald training plan (that I tried for my last HM) had scheduled in the sharpening period (last three weeks before race).  I think I may do one more like it (perhaps 8 reps? too much?) for my final big speed workout then a very truncated version in my last week.

Mizuno Inspire 8s Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.006.0018.00
Brooks Pure Cadence Miles: 2.00Mizuno Inspire 8s Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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