| 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: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 113.00 | 0.00 | 6.00 | 0.00 | 119.00 |
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| Black Mizuno Inspire 9s Miles: 75.00 | Yellow Mizuno Wave Rider 15s Miles: 25.50 | Brooks Pure Cadence 2 Miles: 11.00 | Red Mizuno Wave Rider Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles in Canberra around Gilmore. Happily jogged along the bike path then several miles of gravel/dirt horse trails. Nice and cool, and a little bit of elevation (2000 feet - nothing to the Utah people, but you can feel it when you're a sea-level girl!)
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| Black Mizuno Inspire 9s Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 8:15 pace around lake Burley Griffin in Canberra. Didnt mean to go this far, but I didnt quite realize how big the lake run is!
This has to be one of the best lake paths in the world. Two lane, bitchumen bike/running path around roughly 25 miles of lake front, among beautiful bushland, and with vistas looking out onto all of the public buildings that sit around the lake: the Australian Parliament House, the High Court, National Museum etc. About 65 degrees and sunny, with the clearest, freshest air you could dream of. Perfection.
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| Black Mizuno Inspire 9s Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Easy miles at around 8:30 over the Anzac bridge; and finally found the route to Balmain and the Iron Cove run. Looking forward to my new long run route!
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| Yellow Mizuno Wave Rider 15s Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Backside of darling harbor + the Sydney harbor bridge. Starting to feel the mileage increase in the heavy legs!
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| Black Mizuno Inspire 9s Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Some overall body strength: 3 rounds:
20 push ups
2 x 15 squat jumps
15 romanian split squats each side with 10kg
15 dead lifts to shoulder raise with 18kg
15 side lunges each side
20 bicycle crunches
15 bent over rows with 9kg each side
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Easy miles. Was planning on doing a HM paced workout (focusing on these for the next 6 weeks or so to get ready for Geelong Half Marathon!)
But (sorry for any dudes out there) woke up the night before with raging period pain three days early. Got out for my run ok but it was all I could do keep a 9 pace for the first half! Sometimes the body just says no. Given that I increased mileage a lot this week, I was definitely willing to listen.
Ended up feeling good half way through and finished with an 8:30 avg pace.
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| Black Mizuno Inspire 9s Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Treadmill run, 1.5% incline. Quite slow - around 8:50 pace. Felt lovely though!
Finished listening to my latest audio book called Lean In, by Sheryl Sandberg, formerly of Google and now Facebook COO. Really worth a read for both women and men in the workplace.
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| Yellow Mizuno Wave Rider 15s Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy miles at 8:20 pace... Darling Harbour to Balmain and Iron Cove Run, via the Anzac Bridge. A really lovely run and I felt great (unlike the last few weeks' slog fests).
Im starting to think there are certain types of carbs that I eat the night before runs that are magic. That is, I feel greeeeat running with them in my system. These presently include: tortillas, sweet potatoes and pop chips. Happily, they are also all delicious.
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| Black Mizuno Inspire 9s Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy miles over Anzac bridge and around the Pyrmont bay. 8:20 avg pace. Felt completely effortless!
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| Yellow Mizuno Wave Rider 15s Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Woke up with quite a sharp pain on the top of my foot, along the bone/muscle that runs from my big toe upwards. No idea what it was, but decided to skip my run and ellipticize instead, just to be safe.
60 mins elliptical
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Domain run, through botanical gardens, opera house, harbour bridge. 8:30 average pace.
I rolled my foot on a tennis ball and discovered my arch was super tight. The next morning the pain on the top of my heel was completely gone! I think my tight arch was forcing my foot to land weirdly or something... and the heels I was wearing to work (no arch support, and forcing all my weight onto my big toe) probably didnt help.
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| Black Mizuno Inspire 9s Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| 2 miles warmup, then 6 x 1 mile repeats at ~ HM pace (or quicker) with 800m jog recoveries.
Super nervous for this workout - I hadnt tried it since September last year, before Philly HM. Its a tough one, but I was also nervous to find out my fitness level.
Long and short of it was that I am definitely as fit (I think) as I was then, if not a little fitter. My times were actually a tiny bit slower than then, but with a bit of extra heat and humidity, they are comparable or quicker.
Splits: 6:44, 6:41, 6:44, 6:45, 6:43, 6:32, = 6:41 avg pace.
I was really trying to push that second last mile a bit, but came upon a very slow driving maintenance truck on the harbor path that forced me to slow down and turn around! So I focused on just going hard on that last mile.
Really pleased at this. I think my pace last September was 6:39 or 40, so very close to being at my former fitness level, despite 2-3 months of injury/recovery.
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| Brooks Pure Cadence 2 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Treadmill miles. 1.5% incline and around 8:30 avg pace.
If I cant run early ish, i prefer to be indoors and out of the sun. It is truly much more harsh on the skin in Australia, and skin cancer is a real risk!
New shoes! Felt like running on clouds.... And explain some of the aches and pains Ive been having in the old ones :)
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| Red Mizuno Wave Rider Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| Meant to be 13-14 miles... stopped at 10 miles very dehydrated, with my foot cramping and hurting in the arch. Called my husband who came with a cab to rescue me :)
The arch pain is directly beneath the pain I was getting on the top of my foot in the bone that connects to my big toe. Which was from wearing high heels :-/
Anyway, I had no pain yesterday (wearing new shoes) but I think my 450 mile shoes today got the better of me. Spent the rest of the day rolling and stretching my foot. It already feels better, but I'll take a few days off/easy just in case. No rush :)
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| Black Mizuno Inspire 9s Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Whole body workout:
Pushups, squats, bulgarian split squats, box step ups, bike crunches, dead lifts
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| And so begins. The dreaded cross training.
50 mins elliptical, easy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| 40 mins elliptical easy
Core: plank to push up, bike crunches, lying leg raises with dumbbell press, side bends with dumbbell
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| 65 mins easy elliptical
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| 65 mins easy elliptical
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I definitely have plantar fascitis in one foot. Im hoping against hope that it wont be chronic. I dont think elliptical was helping, so decided to take a week of non weight bearing exercise.
Today: 52 mins pool running (5 mins warmup + 8 x 5 mins hard, 1 min easy).... arrrrgggghhhhh. Kill me.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Pool running maybe? Cant remember.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Pool running w intervals. Cant remember how many. Foot still sucks.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| 65 mins elliptical.
Core: 1 min planks/side planks. Then 3 x 20 bike crunches, 15 swiss ball pikes, 15 hanging leg raises.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| 45 mins pool running, with 10 x 2.5 hard, 1 min easy.
Leg strength: squats (25kgs), single leg deadlifts, split squats, side lunges and some calf dips to try to repair my foot :(
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 113.00 | 0.00 | 6.00 | 0.00 | 119.00 |
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| Black Mizuno Inspire 9s Miles: 75.00 | Yellow Mizuno Wave Rider 15s Miles: 25.50 | Brooks Pure Cadence 2 Miles: 11.00 | Red Mizuno Wave Rider Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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