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Showing posts from September, 2011

Just for Fun

Emergency purchase for Atlanta 13.1 Sunday:

This makes me smile :)

And last, but certainly not least:

For those of you racing this weekend, GOOD LUCK! I'm certainly going to need it :)


Tapering for Niagara. 5 miles at "Hard".

Monday: 80 minutes w/ M & D
Tuesday: 60 minutes
Wednesday: 2.5mile w/u, 2.5 mile c/d, 5X 1 mile in 5:30, 5:29, 5:18, 5:35, 5:29 (5:28 avg. on road course)
Thursday: 60 minutes
Friday: 70 minutes
Saturday: 3 mile w/u, 5 mile "tempo" on " new campus 5" in 28:14, 50 minute cool down (14+ miles)

Course mile splits:5:35, 5:42, 5:36, 5:42, 5:39 for 5 miles in 28:14
Results from garmin: 4.9 miles at 5:45 pace for 28:14

Today's workout was supposed to be 5 miles at hard tempo. I think it just ended up being 5 miles at hard. For those of you that don't know, "new campus 5" is the old campus 5 with just a bit extra added on. However, the loop and garmin still did not agree completely.

I started this run with the men's team. The plan was to stay in contact and try to pick off someone that starts having a bad day. That didn't happen.

By the first mile I was already 10 seconds back, and the gap just got bigger from there. After about 2 miles I basically…

This past week's log.

Monday: 90 minutes w/ D & M
Tuesday: 50 minutes
Wednesday: 3 mile w/u 7X1000m on the CC course, 3:25 (solo bottom loop), 3:45 (up the hill), 3:21, 3:28, 3:19, 3:23, 3:21
(the loop was actually 1070 meters, so times were converted)
Thursday: 76 minutes w/ K
Friday: 70 minutes w/ M
Saturday: 21.43 miles w/ M & K, 2hrs 26min
7:35, 6:51, 7:15, 7:22, 7:13, 6:59, 6:38, 6:32, 6:37, 6:40, 7:01 (trail), 6:23, 6:30, 6:31, 6:34, 6:54, 6:44, 6:56, 6:43, 6:58, 6:38, 2:47 (.43)
Sunday: 40 minutes like a snail.

2 weeks until Atlanta 13.1, 5 weeks until Niagara 26.2. Lets hope I don't do anything stupid from now until then. Like, agree to play a game of super competitive (haha) wiffle ball and make the ONLY slide (into first base) that causes my hamstring to cry in pain all day long....

Wednesday's workout was with the team on the CC course. I was quickly reminded why I hate VO2 max workouts. I know these workouts will become more frequent from now until the marathon and beyond. Unfor…

Inspiration for Thursday

Week training recap: 6 weeks out from Niagara Falls Marathon

Monday: 15.3 miles on treadmill w/
30 min @ 7:03
10 min @ 6:53
30 min @ 6:44
35 min @ 6:40

Tuesday: 60 minutes
Wednesday: 10 min w/u, 20+ min c/d, 4X2mile on road course w/Garmin, 2-2:30 recovery
5:56, 5:48 = 11:44
5:48, 5:58 = 11:46
5:56, 5:43 = 11:39
5:52, 5:55 = 11:47
Thursday: 4 miles easy (slept in, ran out of time)
Friday: 72 minutes (62+10 on treadmill)
Saturday: 2.5 mile w/u @ 7:00, 2.5 mile c/d
16 mile marathon simulator in 1:39:56 (course was short)
Results from Garmin: 15.5 miles in 1:39:56 (6:26 mile pace or 2:48:30 marathon pace)
6:41, 6:35, 6:22, 6:30, 6:19, 6:27, 6:22, 6:19, 6:32, 6:25, 6:38, 6:29, 6:29, 6:28, 6:10, 2:59 (5:59 pace for .5) - hilly road course
Sunday: 65 min run

Miles for the week: 78+

Good week of training. If I would take the time to figure it out, I may have PR'd for the half marathon in the middle of my marathon simulator. No complaints.

Nine things to do on Labor Day when its pouring rain.

Happy Labor Day y'all!

Ridgeland 5K Run for St.Jude Recap w/ Video

Ridgeland St. Jude 5K results: 18:10, $300 1st female Results from Garmin: 5:38.5 pace for 3.22 miles. (17:32 or so)
How it went down…
I went out slow and after about 800m, I had already passed everyone that had gone out too hard. Being very conservative, I went through the first mile around 5:39: slow, but up-hill. After catching number 3 soon after, I ran completely solo until the finish.  Being aggressive in mile two (slowed down just a little), we headed into a major downhill section for about 600m (we deserved it, we ran uphill into the wind for two miles). This was great for me as it helped my legs from tying up and actually helped me run a huge negative split.
Below is a link to the video of the finish.  Keep in mind that the first male doesn’t go across until 17:08, then 17:30, then me at 18:10. I finished pretty strong J. VIDEO: http://ustre.am/_19vIc:PQL
So the map (here http://www.mapmyrun.com/routes/view/42287050 ) measures the course at 3.29 miles. If that was in-fact the dista…