| 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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 44.75 | 0.00 | 3.00 | 0.00 | 47.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today, just rest! I only did weight--chest, back, and abs--for 1.25 hrs. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A few of us from my work and gym were supposed to race up our big, scary 1.5 mile long hill today, but they all ended up bailing out. I think they were afraid!! ;-) So, instead, I started out this great day with a 1.5 hr long leg workout--squats, thrusters, lunges with leaps from a step, a combo step up/lunge back thing, frontal plane kicks, frontal plane ballet lifts, clean and jerk, one-leg squats with a side kick, split squats, bridge, and a bunch of other crazy fun things. Then I ran 7 miles. I started out with a nice, easy pace, as I've been doing lately. But then I decided that even though I'm not training, I should at least do some fartlek intervals. That was really fun, although of course, it was very challenging. I was really spent, but in a good way, by the time I was done running and working out this AM. Splits: 9:03, 8:00, 8:35, 8:47, 8:17, 8:34, 7:33
| Comments(12) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| I did 2 runs today! This is new for me, so I'm just hoping my poor, 38-year-old body can handle it. I took both runs VERY slowly, just to be safe.
First I did chest and abs today from 5:30-6:45 this AM. Then was the first run: 9:42, 9:26, 9:19, 9:37, 9:11, plus a little bit of cooling down This was the second run: 8:55, 8:53, 8:52, 8:50, 8:42, 8:51, 8:49, plus a little bit more So far, so good. My legs felt pretty happy. Lots of rain--typical Oregon run!
| Comments(9) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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I forgot my Garmin, so I'm not sure, but I think it was 5 miles today. I took it easy since yesterday's doubles were new to me. Tomorrow I'll do some speedwork. I plan to do 4 miles tomorrow fast and then 13 on Saturday. That will give me a 9% increase of miles since last week. I think. I'm much better at writing than math. Where's my calculator?
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 2 miles of warm up (one slow and one with strides); 3 miles that were supposed to be progression (goal: 7:30, 7:25, 7:20), but I hit a big, curvy, unlit, traffic-filled hill on the 2nd of the 3 miles, so I couldn't pick up the pace; 1 mile cool down. 9:03, 8:31, 7:26, 7:42 (this was the dark, curvy hill that I hadn't anticipated), 7:19, 9:04
| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| My run was a bit interrupted today by family and church things, but at least I did get the miles in. 9:31, 9:07, 8:42, 8:39, 8:17, 8:25, 8:23, 8:43, 8:30, 9:38 (this was where I started up again after a 2 hour interruption), 8:38, 8:33, 8:02, and then walked for about a mile. The run started off pretty exciting, as I noticed in the gym parking lot that 2 men seemed to be trying to kill each other. So, I entered the gym and recommended that the receptionist call the police. The police came and interviewed me to find out what the men looked like (I didn't know because it was so dark still). Since I assumed they didn't need my testimony anymore, I stretched and then left the gym for my run. I perceived that one man was in handcuffs and surrounded by officers. Then I ran for about 1.5 hrs, and upon my return, I asked the receptionist if there was any more news. Apparently they arrested both men, and they had returned, looking for me for more info. So then I felt bad that I had left the gym. What an unusual way to start a run.
| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 44.75 | 0.00 | 3.00 | 0.00 | 47.75 |
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