| 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 | | 106.00 | 9.00 | 4.00 | 0.00 | 119.00 |
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| Black Mizuno Inspire 9s Miles: 7.00 | Yellow Mizuno Wave Rider 15s Miles: 51.00 | Brooks Pure Cadence Miles: 7.00 | Brooks Pure Cadence 2 Miles: 51.00 |
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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, 8:20 avg pace |
| Black Mizuno Inspire 9s 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 |
| 40 mins elliptical, (10 mins easy, 6x2 min hard intervals, with 1 min recoveries, 10 mins easy) 20 mins stair master I've noticed that I feel a lot more balanced if I switch up cross training machines rather than doing all XT on one machine. I feel like doing that promotes strength in certain areas (on the elliptical I use my quads a lot) that then can lead to imbalances in other areas for running. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles at 8:40 pace |
| Yellow Mizuno Wave Rider 15s Miles: 3.00 |
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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 |
| 65 mins elliptical Strength workout. 3 x 30 jump squats 15 single leg squats with hop (each side) 15 forward lunges each side 15 side lunges each side 20 push ups 30 tricep dips 15 crunch things, where you place a ball (or in my case, a cushion) between your ankles, lie flat on your back, and raise your legs to pass it to your hands, bring it back over your head, then pass it back to your legs again. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Mostly easy miles on the treadmill with 2% incline. Around 1 mile moved up to HM and MP... (7:30-7:00) |
| Brooks Pure Cadence 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 |
| 65 mins elliptical |
| 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 |
| 50 mins stairmaster, upper body/arms workout |
| 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 just gunna go ahead and complain for a second. I finally started building back up some miles, but have been coming down with a bit of pain in my shin; probably just medial/posterior shin splints (only in the muscle, no pain in the tibia itself). So I'm like, well Im about to start training for my Fall marathon next week (first time Im doing a full 18 week training plan!) so I should rest this up, and rehab, so its all golden before I begin training. Well I haven't run since saturday and the pain is exactly the same. Its not bad pain; I certainly pass the hop test. And it hasnt gotten any worse. But what the hell - how can it still be there? My rehab is the following (based on a ton of research including the FRB message boards): eccentric calf dips and calf raises with pigeon toes, rolling and massaging my (very) tight calf muscles (I suspect this is the culprit). I bought new shoes that have less stability but more of a arch support, which will help my arch from collapsing. I guess there is little more I can do than wait for all this to work. But I guess my question (should probably just post this on discussion boards) is, should I just keep running a bit, (easy, low mileage) while it heals, as long as its not getting worse? I would take the time off exercising completely if I thought it would help... but it doesnt seem to be. I'm likely going to have to cut down to a 12-week training plan anyway, so maybe I should use the extra 6 weeks to heal up and build up some decent mileage.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles. Felt my shin but not very much (and no pain the following day at all). I think its just tight calves. Stretching/rolling them on a tennis ball is working wonders.
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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 |
| 65 mins elliptical |
| 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, 8:30 pace. Shin hurt a little to begin with but went away, and no pain after run. The two things that have clearly helped the most are calf stretches (this is almost instantaneous; I stretch my calves, and the tightness and pain in the medial tibial muscle dissipates) and arch supports by way of superfeet (thanks Andrea!!) - these prevent my arch collapsing and over-pronating, putting more stress on that muscle, which I can feel the effects of when I run. Im also wearing a lower-heel drop shoe. This initially has the effect of tightening my calves, but helps me not to overstride, encourages a mid-foot strike very naturally, and overall is lengthening and strengthening these muscles. Ultimately I'd like to do away with the superfeet, but they're working for now. (The blisters in my arches will testify to that :) |
| Brooks Pure Cadence 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 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| Philly Marathon training Day 1! Scheduled was 8 miles w 4 miles at 15k/HM pace. I ended up doing something more like tempo intervals. 1x2 miles (6:53, 6:53) about 4 mins recovery, 2x1 miles (7:03, 6:58) with 1 min recovery in between. Obviously had tougher workouts, but it felt great to be working hard, and hitting the right LT pace... and I wasn't going to try doing the whole 4 at once in 80 degree heat and with the minimal miles I have been running in recent months.Shin pain was barely there (only about a 1 on pain scale) and I formed some gigantic blisters from the superfeet. But overall, felt really good :)
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| Brooks Pure Cadence 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 |
| 50 mins stairmaster |
| 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 | 1.00 | 0.00 | 0.00 | 7.00 |
| Mostly very easy treadmill miles at 1% incline (its 100 degrees today!). Couldnt use the superfeet because of my gigantic arch blisters, so took them out, and my shin felt pretty ok! Last mile at my goal marathon page 7:20. (Thats a 3:12 time I've got my sights set on :)
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| Brooks Pure Cadence 2 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 |
| 40 mins elliptical, 10 mins stairmaster Leg Strength 3 x squats w 50lb (8 reps) (smith machine)
3x: Squats with 30lb (15 reps) Lunges with 25lb (15 reps each side) Single-leg dead lifts with 15lb (15 reps each side) Side step ups to bench with 12.5lbs (15 reps 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Very easy miles on TM; 2% incline at around 9:00 avg pace. 20 mins on stair mill. Core workout: Plank walks - 5x4 each direction Swiss ball pikes Swiss ball hip raises One of: side plank (1 min each side); standing oblique thing (with 15lb) x 20 reps each side; or side plank raises (15 each side) No shin pain. Cant get enough of these Brooks Pure Cadence. I dont even have to wear the superfeet with them.
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| Brooks Pure Cadence 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| First double digit run since the marathon! 8:24 avg pace, around Central Park (hilly) with 2 laps of the bridle path (flat) Felt great. Wore superfeet with Mizunos; blisters are fine. No shin pain.
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| Yellow Mizuno Wave Rider 15s Miles: 12.00 |
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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, at 8:24 avg pace, a slight break in the heat, but about 1000% humidity.
Cannot get enough of the Pure Cadence. I feel like a natural midfoot striker in them! Shin 99.9% not there; felt a slight twinge running on a cambered part of the path. I was going to stick to a conservative mileage plan for this marathon (beginning at 30 miles and peaking at 55 miles), but Im feeling really good, and might add an additional run to make it 5 runs per week. So maybe starting at 40 and peaking at something more like 60-65. For NJ I was doing 5 runs, beginning at 40 miles and peaking at around 55, plus 2 hard workouts per week. Advanced Marathoning - unlike Hansons which I was doing before - incorporates tempos into the long runs, and generally spreads the workouts further apart to give room for long runs. I think with my workouts spread out further apart I can probably handle a little more mileage (work-willing).
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| Brooks Pure Cadence 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 |
| Easy miles around 8:30 pace, with 8x100m strides/sprints at <5k pace. Tried to focus on being relaxed, not overstriding. Mostly focused on how much I needed to go to the bathroom. Ah, running. Such a fickle mistress.
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| Brooks Pure Cadence 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Easy miles, around 8:15 pace. Gunna have to drop this "easy pace" lower once I start doing more tempo runs. Though it was nice and cool today finally, so running felt eeeeasy.
Doing a short recovery run on Saturday, which will make 40 miles for the week. YAAAAY! Highest mileage since the marathon, and its feeling way easier than when I got up to this mileage the first time around. I think I should be able to average 50+ for this cycle pretty easily. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy miles - except not quite that easy. Im in Australia, and being back in 50 degree weather, my legs went faast! Avg 7:45 pace. I think I need to make sure my easy pace slows down; felt a pull in my groin area. Tight hip flexors from the flight, obviously. |
| Yellow Mizuno Wave Rider 15s 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 |
| 3 miles very hilly with friend's baby pram, around 11:00 avg pace. 10 miles at around 8:15 pace. All felt very hard. Was supposed to do 8 mile tempo, but... hahha... no. I only just got through the long run. Was probably severely jet lagged (middle of the night US time).
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| Yellow Mizuno Wave Rider 15s Miles: 13.00 |
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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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| Was supposed to do my tempo in my long run on Sunday, but just wasnt feeling it. Today? Yes. Workout: 1 mile easy, 8 miles MP (7:15-20), 1 mile easy. Location: Melbourne, Vic, Australia. Perfect weather; clear, 40s, barely any wind. Winding, uninterrupted trail along Yarra River. Splits: 7:26 (had to stop as got lost briefly), 7:08, 7:14, 7:09, 7:13, 6:59, 7:03, 7:08 Obviously I got a little fast in places (closing in on HM pace there!), but thats ok. I was really feeling great, and if I wasnt trying to be cautious about mileage, would've run a couple more marathon pace miles. But its early days in the cycle. A couple of extra fast miles can put me at much greater risk of injury, but (viewed over the course of a whole 18 weeks) only marginally greater fitness benefit. So Im trying to be careful. Seriously though, great run. Perfect conditions for tempo, and it really has given me a good feeling about Philly. 3:10? May not be so far off afterall.
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| Brooks Pure Cadence 2 Miles: 10.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles (8:15 ish) around the "Tan" in Melbourne. Very pretty track around botanical gardens, soft underfoot, but only about 2.5 miles long, so I did two laps and ran up the river again. So beautiful! |
| Yellow Mizuno Wave Rider 15s 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 | | 106.00 | 9.00 | 4.00 | 0.00 | 119.00 |
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| Black Mizuno Inspire 9s Miles: 7.00 | Yellow Mizuno Wave Rider 15s Miles: 51.00 | Brooks Pure Cadence Miles: 7.00 | Brooks Pure Cadence 2 Miles: 51.00 |
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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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