Closing the Gap

Week starting Jan 17, 2010

Previous WeekRecent 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 MessageMonth View
Graph View
Next Week
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
22.0012.002.000.0036.00
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
0.000.000.000.000.00

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.

Add Comment
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
22.0012.002.000.0036.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com