Penny

Week starting May 10, 2015

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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:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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
44.000.004.000.0048.00
Blue Mizuno Inspires 2 Miles: 18.00Red Mizuno Wave Riders 2 Miles: 17.50Red Mizuno Wave Rider Miles: 5.50Blue Mizuno Inspires Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran in afternoon from work - 8:00 pace, around domain, circular quay etc. Legs fresh. 

Blue Mizuno Inspires 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy miles at 8:35 pace. Missed the long run on Sunday due to work, so trying to add a couple of miles here and there to make up the mileage.

Ran around the finger wharfs then over Harbour Bridge and around Lunar Park. Beautiful morning - but windy!

Blue Mizuno Inspires 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy miles around Blackwater cove, Anzac bridge etc. 

Around 8:30 pace. Garmin crapped out halfway through. 

Red Mizuno Wave Riders 2 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.004.000.008.50

2 x 2 miles at HM pace with 0.5 miles jog recovery.

Paces were: 6:48, 6:51, 6:50, 6:51.

Felt really good - comfortably hard, perhaps until the last 0.2, which was uphill/into the wind, and started to feel like I was losing steam (I repeated the course of the first two miles backwards, so hills/wind evened out). Was going to do 1 more mile at 10K-HM pace, but ran out of time (I felt like I could have, though). 

When I started this cycle, I honestly though sub130 was a pipe dream, but Im actually starting to think its doable. I have a lot more work to do (and definitely need to be able to run more than 4 miles at HM pace), but this was encouraging.  

Red Mizuno Wave Riders 2 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Easy miles around Barangaroo at around 8:30 pace

Red Mizuno Wave Rider Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Wowza definitely highest mileage in a long time! But feeling relatively good. Nothing sore.

7 miles at around 9:00 pace on treadmill. 

Upper body/core: 3 super sets

15 lat pull downs

15 hanging leg raises

15 swiss ball crunches

15 bent over rows each side at 10kg

 

Blue Mizuno Inspires Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.000.004.000.0048.00
Blue Mizuno Inspires 2 Miles: 18.00Red Mizuno Wave Riders 2 Miles: 17.50Red Mizuno Wave Rider Miles: 5.50Blue Mizuno Inspires Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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