| 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.20 | 0.00 | 0.00 | 0.00 | 38.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 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?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 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!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 38.20 | 0.00 | 0.00 | 0.00 | 38.20 |
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