Closing the Gap

March 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
115.377.0021.444.00147.81
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran 40 minutes on the Alter G, first 1/2 at 8:40 or so, and last 1/2 around 8:15.  Boring, but felt good.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

50 minutes out and back, 8:30's out, 7:40's back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.060.000.000.004.06

35 min easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.005.370.005.37

Track day.  Did 1.5 warm up miles, then 8x100, then 8x800 at 3:38, 3:20, 3:20,3:18, 3:16, 3:16, 3:30, 3:30, then 2 cool down miles.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

I enjoyed a wonderful long run today!  Despite my super tight glute med--it's being crazy--I was pretty much pain-free.  I ran up a HUGE hill, about 15% grade for at least a mile, and then returned to the same hill toward the end.  That accounts for a few very slow splits:

 9:14, 10:47, 8:38, 8:47, 8:31, 8:22, 8:27, 8:31, 8:45, 8:53, 9:02, 10:07, 9:09, 8:52.

 

BEAUTIFUL day!! I love Oregon!

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Oh dear, I'm late again!  I think this was 4 easy miles, and I do recall, from my conversation with Wes, that my legs felt heavy.  Even though it was an easy run, it was one of those times that I just wasn't feeling it!!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.500.008.50

2 warm up miles.  Then 2x400 at 1:55, then 2x1600 at 14:40.  Then 2 cool down miles.  Felt easy, but later in the day, I did feel the right hip muscles tighten up again.  They responded well to e-stim.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Felt better today during my easy run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

I'm not sure I went 7 because my Garmin failed me, but I ran for 27 minutes at about 8:15, then 27 at about 7:48, so it was about that distance.  I enjoyed the run.  The cold rain felt great after the first mile.  I love Oregon.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I enjoyed a wonderful short Long Run!  Perfect conditions, although it was VERY windy, but that was just refreshing.  I basically kept my heart rate around 165 and just enjoyed the run.

 Splits:  9:58, 8:30, 8:29, 8:26,8:20, 8:22, 8:31, 8:39, 8:52, 8:41, 8:06.  It was hilly, which is why there was such a variance in paces!

Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.004.008.00

1.5 mile warm up, 4x1600, 2 mile cool down.

 

Got kicked off the track, so I had to do it on the road.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Nice run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Hilly run---VERY hilly.  Splits:  9:35, 10:00, 8:37, 8:29, 8:34, 7:40, 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

 What a treat to run 15 miles yesterday!!  It was downright glorious.


It took me about 2 hr 10 min, average pace 9:03, average hr 158.  Here were the splits:  9:47, 9:47, 8:57, 8:38, 8:50, 9:24, 8:22, 8:43, 8:33, 8:24, 8:47, 9:03, 8:37, 8:42, 9:40.  

In the second mile, I got one of those weird stabbing pains in my ankle that makes it impossible to put my weight on it at all.  That derailed me for a minute, and I stood there, waiting to see whether I'd have to just quit the run.  But thankfully, it passed.  Today is has been spontaneously hurting, then completely disappearing.  

As for the right hip, I feel GREAT!  The IT band is a bit tender, but I'm taking care of it.  The hip flexors and TFL and piriformis all feel completely normal again!  

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

9:14 pace for 35 minutes of recovery running

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

2 miles warm up (1 mile slow, 1 with strides)

2x2 miles at 14:40-14:20 was the goal, and I did my first set at 14:18.  Tried to slow down for the second, which was 14:25.

 

3 miles cool down.

 

I didn't want to leave my kids alone at home AGAIN--I was working so much this week, and they're home on Spring Break.  I'm missing them!!  So I brought them with me for this long workout.  I brought a bunch of items from the Dollar Store and scattered little things on the outskirts of the track and under the bleachers.  So, they had fun with a scavenger hunt, and then with high-5-ing me with each lap.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

9:07 pace, 40 minutes of easy running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.007.570.007.57

60 minutes out and back.  The first 30 min with HR around 170, the final 30 with HR around 185.  This was HARD, plus I'd already lifted weights for one hour.  After this run, I went to teach a one hour bootcamp, including a bunch of lunges.  Oh, my legs were spent.  This same evening, I taught another advanced bootcamp to a bunch of fit younger men!  Naturally, I felt pressure to prove myself (I was subbing for a guy trainer that they love, and I'm sure they were not too happy to see a girl show up to cover for him), so I did the really, really tough workout along with them.  When we were done, they were all dripping with sweat, panting, and begging for mercy--OK, well not quite, but close enough.  :-)  One of them said, "Now I have to go home and tell my wife that I was beat up by a girl."  Another said, "I want Dan to come back because Cara's too hard."  :-)  Yay!!

 

Anyway, all that said, I really abused myself this day and paid for it the next.

Here were the splits:  9:01, 7:44, 8:31, 8:11, 7:12, 7:29, 7:29, 4:24 (for .57)

 

 


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

Just a little elliptical time and did low-key leg workouts (just physical therapy stuff and stretches).  I was really hurting from the previous day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.110.000.000.0012.11

Beautiful day for a long run!  The course was rolling hills.

9:59, 8:39, 8:38, 8:13, 8:21, 8:25, 8:31, 8:26, 8:31, 8:41, 8:46, 8:50

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
115.377.0021.444.00147.81
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