Closing the Gap

January 2010

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2010
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Location:

tigard,or,usa

Member Since:

Dec 28, 2009

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

  • Boston '08,
  • #3 woman in '09 Columbia River Gorge 1/2 marathon (1:33),
  • #1 woman in'09 Death Valley Marathon (3:24)
See all results on athlinks

Short-Term Running Goals:

Carve 10 minutes off my PR for the next 4 marathons, qualify for the Trials.

Long-Term Running Goals:

Always be a winner in my age division; help hundreds of other runners accomplish their goals through my coaching.

Personal:

Married, 4 kids.  I'm an RN who now works as a personal trainer (NASM) and running coach (RRCA).

Trainer Cara Esau

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
128.9517.607.500.00154.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

This is the first time I have entered anything in here; I hope I do it correctly.

 

It's nearly one month since my marathon, so I will soon begin training for the next.  As of now, though, I have nothing organized going on. I still want to enjoy some boot camps, stair climbing, spinning, random running, and plenty of weight-lifting before I get serious again.

 

Today was a relaxed run with a time goal of 1 hr 15min.  And that's exactly what I did, with the following splits:

 

10:23, 8:49, 9:03,9:03, 8:32,8:29, 8:34,8:38, and then jogging for 3 minutes. 

Comments(32)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Today a TV crew came out to my workplace!  So, my workout was Bootcamp, rather than running.  I'd planned to run afterward, assuming that it would be a typical hour-long Bootcamp.  But little did I know that it would go on for an intense 2 1/4 hours just because of the cameras.  So, I resisted the urge to overtrain, and instead, stretched and had some breakfast.  Here's the footage of the Bootcamp.  I'm the one wearing a burgundy tank top and khaki shorts; apparently I'm not very interesting since I'm always just in the background!  :-)

 

 http://www.kgw.com/community/blogs/drew-carney/Bootcamp-RDFT-80628397.html

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I ran for 1 hr and 20 minutes at a comfortable pace, which turned out to give me 9 miles.  Before the run, I did some innovative chest, core, and shoulder exercises for a bit under an hour.  Then headed out into the VERY windy morning.  I arrived at the fearsome Weir Rd before the first mile.  Then it's 1.5 wonderfully unrelenting upward miles.  In two sections of the hill, it's actually 15% grade.  I wanted to start out the run on Weir because I've challenged a few friends to a Weir Rd race next Tuesday.  Two of the guys are my co-workers, and since I'm the runner among the trainers, I'd better win!  :-)  Actually, I'll be OK if I don't beat them because they ARE men, after all, and incredibly fit men at that.  

 

For today, here were the splits:  9:00, 10:01 (that was the 15% grade),  8:51, 8:46, 9:02, 8:50, 8:53, 8:11, 8:19.

I need to select a marathon to start training for.  I think May is a good time for me.  Any suggestions out there?  Anyone?  Anyone?

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

It was like running while harnessed, with someone pulling me back.  The trees were sideways.  When I opened my mouth, my cheeks flapped in the wind.  I was well aware of the inward thoughts of the drivers as they watched me in disbelief:  "From which asylum did that woman escape?"

 

In other words, it was rather breezy today.  Oh, and COLD.

 

8:05, 8:05, 8:03,8:02, 8:01, 7:57, 8:02, 8:22, 8:02

Running in ridiculous conditions like today toughens a wuss like me and gives me the psychological strength we all need in the 26th mile. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

1 hour of bicep, tricep, and core (on the excellent TRX--I love that thing), plus medicine ball reactive exercises, then 40 min on elliptical/stairs/spinning bike.  I had to cut the workout short because we were hosting the Chamber of Commerce at our training studio at 7 am.  I didn't want to be all sweaty as I was a-hand-shakin' with the crowd.  

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Today was great running weather--42 degrees and just a gentle breeze.

 Splits:  9:38, 8:33, 8:50, 8:30, 8:21, 8:35,  8:29, 8:25, 7:58, 8:27, 8:24, 8:25

 I'm feeling ready to start training for something again!  I must be the most discontent person because right before a marathon, I just can't wait to stop running and do stairs or spinning or a Tri-D Fitness Bootcamp (ours are unlike any others, I promise you)!  But just 2 weeks into the recovery from the marathon, and I'm itching to resume training.  

 I rushed off after the run to work with a new client who will be lots of fun.  Then got back, made lunches, lost all my desire to go out and do my leg workout, but reminded myself that if I put off the workout till tomorrow, my legs will be sore still by Tues.  (On Tuesday I am racing my co-workers up the intimidating Weir Rd.)   So, I did make it to the gym and did lots of hopping, lunging, and squatting--just about 1.5 hrs' worth of fun. 

 

And then I had a wonderful halibut dinner with banana-chocolate bread pudding for dessert.  Good thing I did that cal-burning leg workout!!

 

 

 



Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today, just rest!  I only did weight--chest, back, and abs--for 1.25 hrs.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

A few of us from my work and gym were supposed to race up our big, scary 1.5 mile long hill today, but they all ended up bailing out.  I think they were afraid!!  ;-)  

 

So, instead, I started out this great day with a 1.5 hr long leg workout--squats, thrusters, lunges with leaps from a step, a combo step up/lunge back thing, frontal plane kicks, frontal plane ballet lifts, clean and jerk, one-leg squats with a side kick, split squats, bridge, and a bunch of other crazy fun things.

 

Then I ran 7 miles.  I started out with a nice, easy pace, as I've been doing lately.  But then I decided that even though I'm not training, I should at least do some fartlek intervals.  That was really fun, although of course, it was very challenging.  I was really spent, but in a good way, by the time I was done running and working out this AM.

 

Splits:  9:03, 8:00, 8:35, 8:47, 8:17, 8:34, 7:33

 


Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

I did 2 runs today!  This is new for me, so I'm just hoping my poor, 38-year-old body can handle it.  I took both runs VERY slowly, just to be safe.

 First I did chest and abs today from 5:30-6:45 this AM.  Then was the first run:

 9:42, 9:26, 9:19, 9:37, 9:11, plus a little bit of cooling down

 

This was the second run:  8:55, 8:53, 8:52, 8:50, 8:42, 8:51, 8:49, plus a little bit more

 

So far, so good.  My legs felt pretty happy.  Lots of rain--typical Oregon run!


Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I forgot my Garmin, so I'm not sure, but I think it was 5 miles today.  I took it easy since yesterday's doubles were new to me.  Tomorrow I'll do some speedwork.   I plan to do 4 miles tomorrow fast and then 13 on Saturday.  That will give me a 9% increase of miles since last week. I think. 

 

I'm much better at writing than math.  Where's my calculator?

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

2 miles of warm up (one slow and one with strides); 3 miles that were supposed to be progression (goal:  7:30, 7:25, 7:20), but I hit a big, curvy, unlit, traffic-filled hill on the 2nd of the 3 miles, so I couldn't pick up the pace; 1 mile cool down.

9:03, 8:31, 7:26, 7:42 (this was the dark, curvy hill that I hadn't anticipated), 7:19, 9:04

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

My run was a bit interrupted today by family and church things, but at least I did get the miles in.

 9:31, 9:07, 8:42, 8:39, 8:17, 8:25, 8:23, 8:43, 8:30, 9:38 (this was where I started up again after a 2 hour interruption), 8:38, 8:33, 8:02,  and then walked for about a mile.

 

The run started off pretty exciting, as I noticed in the gym parking lot that 2 men seemed to be trying to kill each other.  So, I entered the gym and recommended that the receptionist call the police.  The police came and interviewed me to find out what the men looked like (I didn't know because it was so dark still).  Since I assumed they didn't need my testimony anymore, I stretched and then left the gym for my run.  I perceived that one man was in handcuffs and surrounded by officers.  Then I ran for about 1.5 hrs, and upon my return, I asked the receptionist if there was any more news.  Apparently they arrested both men, and they had returned, looking for me  for more info.  So then I felt bad that I had left the gym. 

What an unusual way to start a run.

 


 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest, blessed rest.

 

Just did a little wt training today: chest, abs.  No running.

 I met with Coach Bob Williams today--he's very pleasant and has the most amazing background and experience, working with Alberto Salazar, Prefontaine, and Bowerman. 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I thought today was the day I was supposed to go easy because of an upcoming track workout, but it was tomorrow!  Oh well, I guess I'll just have 2 easy days in a row now.

 

 

9:30, 8:59, 8:49, 8:09, 8:59 (BIG hill), 8:13

 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Bootcamp plus 6 easy miles.  I'm meeting with a coach at the track Wednesday, so I was told to keep it easy till then.

 

Plus, I did a back workout.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.000.006.00

Did an easy aerobics/resistance training class in the AM.  I'll be teaching it in the future, so I just wanted to see what the participants are used to.  

 

Later, I did an aggressive bicep, tricep, and delt workout.  

 

In the afternoon, I met with Coach Bob Williams at the track.  Did a couple warm up miles, then ran  laps as he observed me and check my HR during runs and recovery.  Then a couple more cool down miles.  His tried and true approach is to get me running more 5 and 10Ks, work on my speed first and then gear up for a marathon in the winter.  Yes, I have to wait nearly a YEAR to run another marathon.  :-(  But it will be worth it.  His plan is to gear me up for a 3:00 to 3:05 marathon by then.  That would be great.  I haven't tried this exact approach, but my goodness, he has WAY more experience than I have in coaching!  In fact, he's been doing it longer than I have been alive!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Did the SUPER great and hard bootcamp that is entirely unique to where I work.  Wow, it's unlike any other.  

 

I'm giving myself a rest day otherwise.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Taught an exercise class in the AM.  I was only able to squeeze in 2..5 miles before the class, so I finished the 3.5 afterwards.  No Garmin,  but it was a comfortable 7:50-8:00 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.000.000.0012.00


I ran 12 miles.
1--8:57--hr 160
2--8:12--hr 176
(those were up a gradual incline)

3--7:58--hr 167
4--7:55--163
5--8:04--176
6--7:54--176
7--7:45--173
8--8:17--173 (steep hill)
9--8:06--176
10--8:27--173
11--7:55--161
12--7:32--173

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Did 4 miles with HR at 135-145.  That was a nice change.  Afterward, I did a very intense leg workout--the kind where people say, "Who IS that woman?"  :-)  It's really fun.  

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.600.000.005.60

Ran for 50 minutes.  Also, did biceps, triceps, and abs for 1.5 hrs.

Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I don't remember this run.  I think it was just easy, saving energy for the next day's speed workout.

8:47,8:36, 8:19, 8:20, 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.500.008.50

Warmed up for a long, long, long time because my coach and I had different understandings of when we were supposed to actually meet! So I ended up "warming up" for about a full hour!!

Then I did 5x800, aiming for 3:30 most times, but coming in about 3:24-3:28.  I'm working on my pacing-- it's not my strength!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I did a one-hour wonderfully incredible bootcamp that can kill mere mortals.  ;-)  I just wish I could share it with all of you--SO much fun!!  If anyone out there lives in Portland, OR, lemme know, and I'll hook you up.  For the rest of you, it might be worth the airfare.

 

Then I ran 10 relaxing miles.  I actually did not feel very good because my hamstrings were still very sore from the class I'd taught yesterday.  Also, my hip flexor has been bothering me for 3 weeks.  :-(  I'm very sad about that, but hopeful that any day it will be better.  Anyway, by the 5th mile, I started to enjoy this run.

Splits:  9:07, 8:46, 8:38, 8:43, 8:49, 8:56, 8:17, 8:41, 8:30, 7:49

 


 


 


Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest, blessed rest

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
128.9517.607.500.00154.05
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