| 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 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 50.60 | 10.30 | 8.00 | 5.00 | 73.90 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 9:15, 10:05, 9:14, 8:16, 8:37, 8:05, 832, 7:12. Hills running. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 30 easy minutes of recovery running | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Very pleasant and wonderful for the whole run. Just kept a nice, easy pace and enjoyed it! It was about 8:30-8:40 for all miles. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Recovery run, easy 30 minutes | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 5.00 | 7.00 |
| Track day! One mile warm up, then 2x2 miles, supposedly at 14:20. The first set, I felt a little too fine, and I did it in 14:08. I tried to slow down for the second set and ended up with 14:12. My final fast mile was supposed to be 7:00, and guess what it was? Exactly 7:00 on the nose, so I finally got my pacing right. Then a mile cool down. All in all, it felt very do-able, though I did feel unmotivated today. I also did my leg workout at the gym. | Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| Another easy run day, which is good because my legs were feeling quite sluggish, probably from track and from the gym leg workout. I ran for just 35 minutes, around a 8:50-9:00 pace, trying to keep my hr around 145. Unfortunately, I can't find my hr monitor strap, so I had to judge my hr based on my breathing. Oh well, I've done if enough times to know pretty accurately where my heart is. | Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 6.30 | 0.00 | 0.00 | 6.30 |
| How weird. I just wrote this and now it's gone. Anyway, as I said, I had to get my brakes fixed because they were making a horrible grinding sound. So I ran 50 min, av pace around 7:58. It was not an interesting run, but a good use of time. I also did 1.5 hrs of back and biceps and abs.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Rested today, but I did teach a 1 hr class, and since it was my shoulder and tricep day, everyone will have sore shoulders and tris tomorrow. Also, I went to the gym afterward for another 40 min of shoulders/triceps/abs.
Oh, this was my birthday--39 years old! :-)
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| The easy miles on this run happened to occur when the sun was tucked behind the clouds. But I'm tellin' ya, as soon as I tried to get in my 4 miles @7:00, the sun came out! Oh, that made it so hard. I ended up with a 7:08 average on those 4 miles, so it was a bit disappointing. Plus, those were hilly miles.
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| Now I'm really tapering, so this was an easy 30 minutes on the track. I felt like a slow poke. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| Felt great on this workout. My goal was to do 4x 1 mile at 7:30, but I ended up just naturally doing those miles around 7:10. I kept trying to hold back, but I felt so good. Also, did a mile warm up and a mile cool down. Then did an hour of back and biceps.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 20 minutes of easy running, plus an hour of triceps and shoulders | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Felt great today. I didn't wear my Garmin, but I think I was running about 7:20-7:30 for 4 miles. Did 1:25 of chest and abs. Tomorrow I'll really rest--from running and weights. Well, maybe I'll just do a few core exercises. And lots of stretching.
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
I spent a good hour stretching in prep for the race. Unfortunately, I stretched in the sauna too long and as I walked away from the sauna and toward a bench, I passed out on the pool deck, badly bruising my hip, elbow and head. I was very worried about how this might affect my race. I went home, iced it, took Ibuprofen, and fell asleep the whole day! Also, I had a bad headache. I'm suspecting it may have been a very slight concussion. At least I still have teeth.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 50.60 | 10.30 | 8.00 | 5.00 | 73.90 |
|
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|