Closing the Gap

Week starting Jan 24, 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 ViewYear 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:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.005.602.500.0032.10
Sun, Jan 24, 2010
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)
Mon, Jan 25, 2010
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)
Tue, Jan 26, 2010
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
Wed, Jan 27, 2010
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
Sat, Jan 30, 2010
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)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.005.602.500.0032.10
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: