Closing the Gap

April 2010

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesCoach Cara's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2010
15% off for Fast Running Blog members at St. George Running Center!

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
50.6010.308.005.0073.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

9:15, 10:05, 9:14, 8:16, 8:37, 8:05, 832, 7:12.  Hills running.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

30 easy minutes of recovery running

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Very pleasant and wonderful for the whole run. Just kept a nice, easy pace and enjoyed it!  It was about 8:30-8:40 for all miles.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Recovery run, easy 30 minutes

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.005.007.00

Track day!  One mile warm up, then 2x2 miles, supposedly at 14:20.  The first set, I felt a little too fine, and I did it in 14:08.  I tried to slow down for the second set and ended up with 14:12.  My final fast mile was supposed to be 7:00, and guess what it was?  Exactly 7:00 on the nose, so I finally got my pacing right.  Then a mile cool down.  All in all, it felt very do-able, though I did feel unmotivated today.  I also did my leg workout at the gym.

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

Another easy run day, which is good because my legs were feeling quite sluggish, probably from track and from the gym leg workout.  I ran for just 35 minutes, around a 8:50-9:00 pace, trying to keep my hr around 145.  Unfortunately, I can't find my hr monitor strap, so I had to judge my hr based on my breathing.  Oh well, I've done if enough times to know pretty accurately where my heart is.  

 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.300.000.006.30

How weird.  I just wrote this and  now it's gone.

Anyway, as I said, I had to get my brakes fixed because they were making a horrible grinding sound.  So I ran 50 min, av pace around 7:58.  It was not an interesting run, but a good use of time.  I also did 1.5 hrs of back and biceps and abs.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rested today, but I did teach a 1 hr class, and since it was my shoulder and tricep day, everyone will have sore shoulders and tris tomorrow.  Also, I went to the gym afterward for another 40 min of shoulders/triceps/abs.

 

Oh, this was my birthday--39 years old!  :-)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.000.0010.00

The easy miles on this run happened to occur when the sun was tucked behind the clouds.  But I'm tellin' ya, as soon as I tried to get in my 4 miles @7:00, the sun came out!  Oh, that made it so hard.  I ended up with a 7:08 average on those 4 miles, so it was a bit disappointing.  Plus, those were hilly miles.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

Now I'm really tapering, so this was an easy 30 minutes on the track.  I felt like a slow poke. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

Felt great on this workout.  My goal was to do 4x 1 mile at 7:30, but I ended up just naturally doing those miles around 7:10.  I kept trying to hold back, but I felt so good.  Also, did a mile warm up and a mile cool down.  

 

Then did an hour of back and biceps.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

20 minutes of easy running, plus an hour of triceps and shoulders

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

Felt great today.  I didn't wear my Garmin, but I think I was running about 7:20-7:30 for 4 miles.  

Did 1:25 of chest and abs.

 

Tomorrow I'll really rest--from running and weights.  Well, maybe I'll just do a few core exercises.  And lots of stretching.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I spent a good hour stretching in prep for the race. Unfortunately, I stretched in the sauna too long  and as I walked away from the sauna and toward a bench, I passed out on the pool deck, badly bruising my hip, elbow and head.  I was very worried about how this might affect my race. I went home, iced it, took Ibuprofen, and fell asleep the whole day!  Also, I had a bad headache.  I'm suspecting it may have been a very slight concussion.  At least I still have teeth.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.6010.308.005.0073.90
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com

Lone Faithfuls
(need a comment):