Penny

Week starting Nov 18, 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
25.000.006.004.0035.00
Mizuno Inspire 9s Miles: 27.00Mizuno 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
18.000.000.000.0018.00

18 miles, 8:15 average pace. My longest ever run and my last really long run before my race in Vegas.

Took the (other) new kicks out. Mizuno Inspires are a great workhorse stability shoe. They are the lightest I have seen in this category. 

Was originally planning to do 16 but the shoes felt great and I was in the zone. It was pretty cool, which is why 8:15 felt completely aerobic and conversational. I ran without any breakfast or gu throughout; and none of my usual water fountains worked! I was going to do 20 but was concerned with bonking and/or cramping because of lack of water.

A bit sore the rest of the day, but otherwise feel pretty good. Taking a rest day afterwards though, as long runs are still hard on the ole legs.

Mizuno Inspire 9s Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
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
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

70 mins easy elliptical in place of easy run. Only doing key workouts at the moment to ensure my hamstring/ butt issue doesnt reappear before the race. I use my heart rate monitor to keep it in an aerobic zone - around 150 or so (60-75%). 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.004.008.00

Speed workout on treadmill with 1% incline. Same workout as last week: 1 mile easy, 6x1Ks at 6:22 (9.4 on tready) (which is somewhere around my likely 5k pace, I think) 1 mile easy cool down.

 The only things I changed this time was the last few ks I ran slightly long (around 0.7mile), and I increased the speed of  the recoveries (about 3:30 mins each). Only slightly - from 6.0 to 6.5mph, but I felt a little difference.

 Originally I was going to try to bang out 8 of these. Two weeks before the race, I felt like that was going to be a really effective workout. But I started to get a pain in my calf - lower soleus area -  that I got towards the end of my 18 miler on Sunday. Its not an injury; Ive had it before and it goes away pretty quickly, but I didnt want to push my luck.

I left the workout feeling like I could have done more, and wondering... should I have? It was still really tough, dont get me wrong. But I just felt like I had some gas left in the tank. I thought I read somewhere that the last few speed workouts you do before a race should leave you feeling as though you could run more....I hope thats true, because now Im feeling like I should have gone for it. Though I know I was probably right to play it cautiously and make sure my calf (and hamstring) were ok....


Mizuno Inspire 8s Miles: 8.00
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

65 mins elliptical easy - XT in place of easy running again.

Strength workout: upper body 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

Last tempo workout: 1 mile easy, 1x3 miles @ HM pace, 1x2 miles @ HM pace, 1 mile @10K pace.

 Splits were: 6:57, 6:59. 6:48 (3 min jog recovery), 6:54, 6:54, (3 min jog recovery), 6:30

Thanks to Jake for suggesting this (confidence-boosting) workout. Originally when I checked my garmin splits, some of the "average paces" were a bit slower than the "moving time" or "average moving pace"... I think the average pace must include all the little undulations of the satellite signals, so Im going to go with the (faster) moving times on this one ;)

It was a really hard workout, and for a couple of those miles I was running scared in pitch dark! The last mile felt very tough, but I was pleased that I held on.

Mizuno Inspire 9s Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

XT: 60 mins elliptical + plyo and leg workout

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.006.004.0035.00
Mizuno Inspire 9s Miles: 27.00Mizuno Inspire 8s Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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