| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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| Blue Mizuno Inspires Miles: 2.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pool running: ladder intervals! This is actually a fun workout, because the intensity changes with the length of interval.
10 mins easy, then 1-2-3-4-5-4-3-2-1-1 min hard, 1 min easy in between.
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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 |
| 60 mins pool runnin! Another good workout this time. 10 mins easy, then 15 x 2 min hard, 1 min easy, 5 mins easy.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pooooooool runnnnnning.
Ladder workout: 1-2-3-4-5-4-3-2-1 with 1 min rest intervals. Felt pretty great.
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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 again! Foot feeling a lot better.
Longer ladder workout. 1-2-3-4-5-5-4-3-2-1 mins hard, with 1 min easy in between. Then 10 x 30 seconds hard 30 seconds easy. Hard but good!
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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 |
| This was a great one.
Pool running: 5 mins warmup, then 8 x (1 min hard, 1 min easy, 2 min hard, 1 min easy). Every 'interval' was 5 mins long, so the time flew by! Finished with 10 x 30 seconds hard, 30 easy.
The reason I have been doing the 30 second sprints, is its GREAT for my core. Longer intervals are harder to sustain for that, but short ones are great for engaging the core; double wammy!
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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
5 min easy, 10 x 1 min hard, then 10 x 1.5 min hard (1 min rest intervals), then 10 x 30 sec hard, 30 sec easy, 5 mins easy
60 mins total!
Leg strength: airsquats with side leg raise, split squats, single leg dead lifts, side lunges.
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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 |
| Poooooooool.
5 min warmup? Then 10 x 1.5 hard, 1 min easy with 10 x 30 sec sprints. 5 mins cool down.
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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 ladder interval workouts.... 1-2-3-4-5-4-3-2-1mins, with 1 min rest in between.
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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 |
| Pool pool pool. Floaty belt. Ipod mini in hair. Poor pool cleaning man still thinks Im nuts.
8 x (2 min hard, 1 min hard (1 min easy after each)) then 10 x 30 second sprints, 30 second rest.
I like this one, because you're working for 40 mins hard (plus the sprints) but you're only doing 8 reps, so it feels a lot shorter.
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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 |
| Very very very hungover.
Went to the races yesterday. Drank all the champagne that ever existed.
On the plus side, I ate three slices of pizza for dinner which I never usually like, but I think they soaked up all the alcohol and gave me energy for a pretty good pool run today!
5 mins warmup, then 15 x (1 min hard, 1 min easy, 30 second hard, 30 sec easy), 10 mins cool down. 60 mins overall. Gettin it done.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Monday is usually a rest day but i really wanted to lift - weird feeling for me! Something has to replace running endorphins I guess.
10 mins elliptical (foot no hurty on this - yay!)
3 rounds:
back squats x 15 (barbell + 20kg)
swiss ball passovers x 15
walking lunges w 8kg dumbbells x 30
pushups x 20
Then 3 rounds of:
Single leg squats x 10 each side
Deadlifts - barbell plus 10kg (v light but am practicing form)
Side step ups to box x 20 each side
Single leg deadlifts w 12kg x 10 each side
Had one more superset but ran out of time!
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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 run!
5 mins warmup. 10 x 2 mins hard 1 min easy, then 5 x 30 second sprints. 5 mins warm down.
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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 |
| New strength routine (New Rules of Lifting for Women - stage 1, workout A)
Barbell back squats - 25kg
Pushups / Lat Pull downs
Weighted step ups / swiss ball pikes
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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 run- 5 mins warmup and cool down + 20 x 1 min hard, 1 min 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 |
| Pool run: 5 mins warm up and cool down
8 x (2mins hard, 1 easy, 1 min hard, 1 easy) + 10 x 30 sec sprints.
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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 |
| 20 mins elliptical. NRLFW, stage 1, workout B:
Barbell deadlifts (my hands - ouch! How the heck does anyone grip that thing!)
Lat pull downs / shoulder presses
Lunges / swiss ball crunches.
I do like how short and sweet these lifting seasions are, but im feeling almost zero fatigue or DOMS afterward. Im sure you're not supposed to go all out all the time, but it feels weird.
I MISS RUNNING!!!!!
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Run!!!!!
no idea what pace - maybe 9? had to dodge a lot of people down on darling harbor today, woth easter festival.
foot felt ok, though not perfect. No pain while running - just a stretching feeling in my foot. It hurt a little last night and this morning, but im hoping this is just part of that healing/pushing/healing process, when you come back from injury (ie, hoping i havent just screwed it up all over again). I dont think i have, because it feels better than it even did a week ago still.
a couple of days rest and I'll try again if its feeling good.
was just sooooo great to run out in the fresh air again - am so sick of the pool!
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| Blue Mizuno Inspires Miles: 2.50 |
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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 |
| 60 mins pool run. 8 x 2 mins hard, 1 min easy, 1 min hard, 1 min easy, followed by 10 x 30 second sprints.
Strength: Workout B of NRLFW.
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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 |
| 60 mins stairmill.
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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 |
| 30 mins ellipticizing
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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 |
| Im getting really depressed. My foot seems to have taken a downturn after a couple of days of not stretching well (because of travel). I had it almost perfect last week.
40 mins pool run: 10 x (1 min hard, 1 min easy, 30 secs hard, 30 secs 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 |
| 20 mins elliptical.
NRLFW: squats, cable rows, pushups, swiss ball pike crunches, box step ups
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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| Blue Mizuno Inspires Miles: 2.50 |
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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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