| 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 | | 162.00 | 0.00 | 2.00 | 0.00 | 164.00 |
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| Blue Mizuno Inspires Miles: 38.00 | Red Mizuno Wave Riders 2 Miles: 42.00 | Red Mizuno Wave Rider Miles: 57.00 | Blue Mizuno Inspires 2 Miles: 27.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles over Harbour bridge and darling harbour finger whalves; around 8:50 pace
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| Blue Mizuno Inspires 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 5 mins elliptical
two super sets of
15 squat jumps
15 swiss ball crunches
12 each side bulg split squats with 14kgs
12 lat pull downs
15 each side side lunges
15 hanging leg raises
15 each side single leg deadlifts
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles around Pyrmont, fish markets, cove and Anzac bridge; 8:37 pace. Cold and wet! And cough is finally easing off!
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| Red Mizuno Wave Riders 2 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Pissing down rain today so treadmill at 1%. Dont know why my pace is always soooo slow on treadmill (compared to heart rate/ effort) but whatever. Probably arpun 9:00-9:30 pace when all was said and done.
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| Blue Mizuno Inspires Miles: 6.00 |
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Wowza, i forgot that 12 miles is actually a relatively long way when you havent run that far in a year!
8:45 pace, over Anzac bridge then to the Iron Cove run. GrEat weather, but about three quarters of the way through i just got kind of tired. Not used to running three days in a row, so good thing tomorrow is a rest day! At least the cough is finally gone ☺
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| Red Mizuno Wave Riders 2 Miles: 12.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles, interrupted by A FLASHFLOODHURRICANE. Sydney weather is weird sometimes. Sunny, sunny slightly breeze, a few drop of rain then the heavens open, and dump 20mph winds, with horizontal floody type rain.
Felt kind of hard core running through it though....
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| Red Mizuno Wave Riders 2 Miles: 6.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles, around 8:30 pace. Was quite warm, and this pace felt a little more challenging than my usual trotting along.
Have set my goal race though - Gold Coast Half marathon. Fast course. Possible sub130 this time? Am I already jinxing myself?
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| Blue Mizuno Inspires 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy miles around Pyrmont and Blackwater Bay. Beautiful morning; one of the first crisp ones. "Winter" in Sydney is coming. Which means the days might get to the mid-50s hehe.
Pace around 8:40 I think. Felt very easy.
Just a note to self: feeling a little something something on my foot around where my cuboid SFx was. Not even really pain, just awareness of it. Took a day off yesterday to rest it, felt it slightly on my run today. Getting rid of the heels at work, and stretching my calves/soleus (which are very tight). Not too worried, as I was doing a lot more when I got my sfx, but just keeping an eye on it.
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| Red Mizuno Wave Riders 2 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Trail run in Canberra - red hill state park. Stuuuuunning.
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| Red Mizuno Wave Rider 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles, around 8:40, around Pyrmont finger wharfs.
Cut back week this week. Trying to get in early and smart with building up!
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| Red Mizuno Wave Rider Miles: 5.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles around Surry Hills and Prince Alfred Park. Glorious morning and legs feel so fresh! Cut back weeks. Who knew???
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| Red Mizuno Wave Rider Miles: 5.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy miles around 8:40, down to Darling Harbour and baringaroo. Felt great; even wanted to try out a fast mile but held back - plenty of time for that :)
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| Red Mizuno Wave Rider Miles: 4.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Oof, not sure what happened, but ran 8:30 avg pace (cooler temps) and legs felt pretty heavy. dont think i ate much yesterday so perhaps underfueled?
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| Red Mizuno Wave Rider Miles: 6.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles up Mt Macedon - and the last run of my successful cutback week! Woohoo!
Beautiful morning to run; cool, light breeze, beautiful mist covering the mountains. Around 8:30 pace.
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| Red Mizuno Wave Rider Miles: 6.00 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 21km down the Great Ocean Road from Anglesea to Airey's Inlet. Started freezing and in the middle of a thunderstorm, but cleared up after 15 mins or so, so the GOR could show off its stunning views to me again. About 8:30ish pace.
longest run in about a year! Felt good and solid and starting to feel like my aerboic capacity has returned (as though it just shows up suddenly out of nowhere... ;) but apart from feeling slight tightness in my hips, it was as though i hadnt spent all last year injured!
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| Red Mizuno Wave Rider Miles: 13.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Treadmill miles, around 9:20 pace ish.... its been pouring rain for several days now, and I couldnt bring myself to run through it.
But I think the dreadmill is actually worse. Thankfully one of the gym trainers came and chatted to me the last 5k, which made the time pass.
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| Blue Mizuno Inspires 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy miles around 8:55 pace on a beautiful morn - it finally stopped raining! Round Pyrmont and over Anzac bridge. Legs felt a little heavy; getting a couple of little aches and pains, so might change my shoes out #noinjury2015
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| Blue Mizuno Inspires 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles (maybe 8:40pace or so?) through Hyde Park, Domain, Botanical Gardens, and Opera House, Circular Quay. Dont think I'll ever tire of this route! And a beautiful morning. Some days running is just such a beautiful gift.
The fascia pain in my foot from yesterday is mostly gone. I think my frugal self just has to accept that i cant go putting 400miles on my mizunos like i used to. Stretched my calves as well and that helped a lot.
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| Red Mizuno Wave Riders 2 Miles: 8.00 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy treadmill miles, around 9min/mile, 1% incline. Foot fine.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 22km at 8:40 pace. Around Pyrmont, over Anzac Bridge and the Iron Cove run. Was lightly raining the whole way, but supposed to be thunderstorms (kept waiting for the heavens to open!) so was fairly thankful I narrowly escaped the long-run-drowned-rat experience.
Legs felt great, though head a little achey from a couple of glasses of red last night. Turns out Im still a massive light weight! Pork belly sliders provided some amazing fuel though :)
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| Blue Mizuno Inspires 2 Miles: 14.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| am 5 miles (easy)
pm 3 miles (easy)
A double for the first time in years! Only because I didnt have time to fit all the miles in the morning. But actually I didn't mind it at all; 5 miles is so short that my legs didnt feel it, and I ran the pm on the treadmill so much lower impact. All slowish 8:40-9min/miles.
I'm thinking about doing this once a week, though; a good way to get in a couple more miles, without additional wear and tear of a longer run.
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| Red Mizuno Wave Rider Miles: 3.00 | Blue Mizuno Inspires 2 Miles: 5.00 |
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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 | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| First "tempo" miles!
Ok the aim of this run wasn't really to do a workout, per se. It was (1) to test out how HM pace feels, to get an idea of how much fitness I need to build in the next ten weeks before Gold Coast HM, and (2) to ease my body into hard running.
It was this time a year ago, that I jumped from 41 to 50 miles in one week, and added 6 x 1 mile repeats at HM/10K pace. I got a SFx three days later.
SO, I wanted to be cautious and ease into the harder work.
2 x 1 miles with 0.5 mile jog recovery. Paces were 6:49 and 6:41.
Honestly, I had a hard time dialing into that HM pace that used to feel so intuitive. These miles were faster than what that pace should feel like; felt much closer to 10K pace. This means that I should be aiming a bit slower next time to get the benefits of a LT workout, but also that I have some work to do to get into sub130 shape!
Body otherwise feels good. Will be having a cautious rest day tomorrow, to be extra careful.
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| Blue Mizuno Inspires 2 Miles: 8.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength!
3 supersets of
15 jump squats, 15 squat jacks
15 bulgarian split squats with 10kg each side
15 side lunges each side
15 single leg deadlifts on each side with 10kg
20 bike crunches
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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 | | 162.00 | 0.00 | 2.00 | 0.00 | 164.00 |
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| Blue Mizuno Inspires Miles: 38.00 | Red Mizuno Wave Riders 2 Miles: 42.00 | Red Mizuno Wave Rider Miles: 57.00 | Blue Mizuno Inspires 2 Miles: 27.00 |
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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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