Closing the Gap

Week starting Feb 28, 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
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.

 

Add Comment
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.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.060.000.000.004.06

35 min easy

Add Comment
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
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com