| Member Since: Jan 18, 2013 Gender: Female Goal Type: Boston Qualifier Running Accomplishments: I have run four half marathons and two full marathons in the past two years. My best half is 1:51best marathon is 4:10. I have run Grandma's in Duluth, MN and the Fargo marathon. Short-Term Running Goals: I would like to run a half marathon in 1:45 and a full in 3:40 (BQ). Long-Term Running Goals: To run Boston, NYC, Chicago, LA, San Diego, Disney half, Vegas half, and race in a different country. Personal: I am a teacher and college instructor. I am married and have three young children. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 77.07 | 12.50 | 0.00 | 2.00 | 12.00 | 103.57 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| Ran 7 miles at a 9:06 pace. I went out and 8:30 at night. Ran steady for the first five miles. Took a little breather when I made it to the top of the hill. Positive is that I made it all the way up the hill and kept a 9:15 pace up the hill after four miles. Last mile was the fastest at a 8:45 pace. Did not take any water for the run. Had a chocolate milk after the run. Earlier in the day I biked 4 miles. A few small hills and the hill by my house. Overall, it was a pretty easy bike ride. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 2.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Did tempo run. Averaged 8:54 pace as I had a half mile warm-up and cool down. I increased pace with each quarter mile until I was at marathon pace or faster. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.15 | 0.00 | 0.00 | 0.00 | 0.00 | 3.15 |
| 3.15 at a 9:05 pace. Run was hard with the heat and my hips/legs were sore after going to the chiropractor and getting worked on. Finished strong with the last mile at 8:50. Need to push myself harder to get through the runs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.10 | 0.00 | 0.00 | 0.00 | 0.00 | 14.10 |
| 14.1 miles at 9:24 pace. Quickest miles were mile 3 and 15 with paces of 8:54 and 8:53. Slowest mile was through Flandrau with the hills and trails. I also did steep hills by Hoffmann Rd, HWY 14, coming out of Flandrau, and up the Schells Road. Felt good to run in the rain. First mile was the slowest. Hip felt decent for most of the run. Need to take in more water. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.21 | 0.00 | 0.00 | 0.00 | 0.00 | 2.21 |
| Slow recovery miles with interval training in between. I worked on back, glutes, and hip flexors trying to loosen up some of the problem areas in my lower back and hips. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Red Jacket Trail - 8:45 pace. Slow start to the run but it ended up being a good run. Last mile was the fastest. There were several stops because David was biking along with me. Hills went well. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 8:40 pace with strength training in between each 800. Still working on the hip. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 2.00 | 0.00 | 3.00 |
| Slow run to the hill and back. I did 5 hill repeats. They seemed a little easier this time, but I am not sure if that is because I didn't run as fast. I tried to start slower and push harder through the end of each repeat. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 5.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Slow start as the left hip was bothering me. I did go to the chiropractor again today. He is seeing improvement in the right hip now need to work more on the hip flexor on the left. After the first mile I held a pace of 8:27 and under. Finished at an 8:00 pace. I ran three easy miles with Jevan at night to see if he could run the 5K race coming up. We averaged over 9 minutes a mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 3.00 | 19.00 |
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Ran 16 with Kim. It was very humid at hot. We took lots of water breaks. Our running pace was around 9:45 per mile with our last mile picking up the pace a little. Our slower miles were through the park on the trails and when there were lots of hills or very steep hills. I felt very queasy when I finished running. I haven't felt that bad for that long after a run. I took a cold shower and tried to eat. I only ate a quarter of a bagel before going out to run because I didn't feel well. My hip felt good until I was done. I was not able to gel once we got into the run as I was too warm and do not digest gel well when I am hot. Need to work on nutrition again. Walked three with Dave in the evening to help keep the hip loose. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.11 | 0.00 | 0.00 | 0.00 | 0.00 | 3.11 |
| Ran a 5k with Jevan this morning. I felt nauseous when I woke up and was not able to eat before the race. I am still feeling the affects of yesterday. We started slow, and I let him build his pace. We stopped for water and for him to tie his shoes four times! Our first mile was 9:20, second 9:02, third 8:40, and last .11 was at a 7:10 pace. It was fun. Hip felt good after the first mile. Need to work on increasing speed for 5k. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 77.07 | 12.50 | 0.00 | 2.00 | 12.00 | 103.57 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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