Closing the Gap

Week starting Feb 28, 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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.060.005.370.0035.43
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
30.060.005.370.0035.43
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