Closing the Gap

Week starting Mar 21, 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
25.310.0011.570.0036.88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

9:14 pace for 35 minutes of recovery running

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

2 miles warm up (1 mile slow, 1 with strides)

2x2 miles at 14:40-14:20 was the goal, and I did my first set at 14:18.  Tried to slow down for the second, which was 14:25.

 

3 miles cool down.

 

I didn't want to leave my kids alone at home AGAIN--I was working so much this week, and they're home on Spring Break.  I'm missing them!!  So I brought them with me for this long workout.  I brought a bunch of items from the Dollar Store and scattered little things on the outskirts of the track and under the bleachers.  So, they had fun with a scavenger hunt, and then with high-5-ing me with each lap.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

9:07 pace, 40 minutes of easy running.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.007.570.007.57

60 minutes out and back.  The first 30 min with HR around 170, the final 30 with HR around 185.  This was HARD, plus I'd already lifted weights for one hour.  After this run, I went to teach a one hour bootcamp, including a bunch of lunges.  Oh, my legs were spent.  This same evening, I taught another advanced bootcamp to a bunch of fit younger men!  Naturally, I felt pressure to prove myself (I was subbing for a guy trainer that they love, and I'm sure they were not too happy to see a girl show up to cover for him), so I did the really, really tough workout along with them.  When we were done, they were all dripping with sweat, panting, and begging for mercy--OK, well not quite, but close enough.  :-)  One of them said, "Now I have to go home and tell my wife that I was beat up by a girl."  Another said, "I want Dan to come back because Cara's too hard."  :-)  Yay!!

 

Anyway, all that said, I really abused myself this day and paid for it the next.

Here were the splits:  9:01, 7:44, 8:31, 8:11, 7:12, 7:29, 7:29, 4:24 (for .57)

 

 


Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Just a little elliptical time and did low-key leg workouts (just physical therapy stuff and stretches).  I was really hurting from the previous day.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.110.000.000.0012.11

Beautiful day for a long run!  The course was rolling hills.

9:59, 8:39, 8:38, 8:13, 8:21, 8:25, 8:31, 8:26, 8:31, 8:41, 8:46, 8:50

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.310.0011.570.0036.88
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com