| 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 | | 354.71 | 119.34 | 25.00 | 7.50 | 20.00 | 526.55 |
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| Night Sleep Time: 24.00 | Nap Time: 10.00 | Total Sleep Time: 34.00 | Weight: 0.00 | Calories: 395.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.89 | 0.00 | 0.00 | 0.00 | 0.00 | 5.89 |
| This was my first long run in a long time. I finished the last three at a 8.01 pace. It felt good. I was a little sore the next day. I need to get in the habit of rolling at night. |
| 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 | | 2.00 | 0.00 | 0.00 | 1.50 | 0.00 | 3.50 |
| I did a speed work out today. I wanted to start slow due to the injuries I have acquired the last two years. I did a mile warm-up and then I did 400 intervals starting at 8.5 and increased .1 each 400 until I got to 9.0. I then did a cool down mile. Again, did not stretch or roll...must do this! |
| 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 | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| First tempo run this year. I did a mile warm-up and a mile cool down with a tempo run with a 8.0-8.20 pace. Still no stretch. Focusing on eliminating wheat and logging food to see what is working and what is not. |
| 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 | | 6.02 | 0.00 | 0.00 | 0.00 | 0.00 | 6.02 |
| I did a "long" run today. Yesterday was kind of a crap day of eating on the run, birthday party food, etc. I got a good nigths sleep. Ate a two egg spinach, broccoli, mushroom omelet for breakfast. Had coffee and an orange. I ran 6.02 miles with an elevation of 107, pace of 8:57, time of 53:51, and 733 calories burned. Dinner was Quinoa, carrot, and mushroom soup with a bowl of raspberries, kiwi, blackberries, and blueberries. I also have eaten two Dove Dark chocolates today and two large glasses of water. I will be on the road this week so I will need extra discipline to get my workouts in. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| I was gone at PD this week. I was able to get a speed workout in at the hotel. I did a mile warm up and then I did 400 repeats starting at 8.5 and going up .1 each 400 until I was at 9.0. I then did a mile cool down. I found I struggled a little as the speed got faster. My legs were struggling. I didn't have much sleep the night before and was pretty tired so that might have something to do with it. I also had eaten wheat that day which I had been avoiding for a while. |
| 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 | | 0.54 | 3.00 | 0.00 | 0.00 | 0.00 | 3.54 |
| I ran a tempo run tonight. I did a .14 mile warm up. I then ran two miles at a pace of 8:00 minutes a mile. The last mile I ran at a pace of 7:30-7:45. I did struggle with the hills in the last mile and needed to jump off quick. I was extremely tired before I worked out. I didn't have nearly enough water today and breakfast and lunch were both sparse. I need to get back into a good rountine after being gone for a few days. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 395.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Today was a slow run. This week my plan is to add more days of running. I felt like I could have gone farther and had originally planned on it, but there were some issues that prevented that from happening. |
| Night Sleep Time: 8.00 | Nap Time: 2.00 | Total Sleep Time: 10.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.86 | 0.00 | 0.00 | 0.00 | 0.00 | 4.86 |
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My focus this week is to start logging more days of running per the advice I received in the forum. I ran an easy 4.86 today. I mapped the Courtland route I run outside on a regular basis. I also did some light strength training and foam rolling when I was done. My average pace was 9:41. Cupboards are getting fairly bare so my eating was not the best today:
breakfast: tea and flourless peanut butter cookie
Lunch: snap peas, cutie
Dinner: sweet potato/blackbean chili
Lots of Dove Dark Chocolates, a few chips |
| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 1.50 | 0.00 | 0.00 | 4.00 |
| Ran a warm-up and cool down mile at 10:00 and 9:15 paces. In between, I ran three 800 repeats at 7:30, 7:30, and 7:19. I also did two sets of arms: flies, row, lats, tri ext, curls, press. Running out of groceries so meals have been fairly weak. Tomorrow is a grocery day! |
| 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 | | 0.39 | 1.00 | 0.00 | 2.00 | 0.00 | 3.39 |
| Tonight was a struggle. The plan was to run a 5k @ an 8:00 minute per mile pace. I got the first two miles in but started to struggle. My heart rate jumped up to 171 and I begin to feel nauseous. I did finish at a slower pace and averaged 9:00 minutes per mile. I am going to try switching it up and running in the morning to see if that makes a difference. |
| 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 | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
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Went for a long run around "Central Park and Times Square" with my ifit. I started slow with a 6.0 pace. I then started changing the pace with the each song. The pattern went 6.5,6.1,6.6,6.2,6.7,6.3,6.8,6.4,6.9,6.5,7.0,6.5,7.2 (last 1.25 miles were at marathon pace of 8.20).
I also tried a few new recipes and baked some healthier "treats" today. I made black bean brownies which are surprisingly good. I also made flourless banana, Greek yogurt, oatmeal breakfast muffins, and flourless peanut butter cookies (a little too much sugar for me). I will definitely make all of them again. |
| 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 | 0.00 | 3.00 |
| Let the half marathon training begin. I did an easy three today with two fairly large hills. I also did a little strength training but will need to do a lot more of that. |
| 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 | 0.00 | 3.00 |
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I did three miles .75 uphill and .25 job in between. Each hill interval got faster so the last one was at a 7.5 pace. I also did strength training - arms and abs.
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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 | | 3.59 | 0.00 | 0.00 | 0.00 | 0.00 | 3.59 |
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I did a warm up of .59 miles. I then did one easy mile and the last two at 8:34 pace finishing with 8:20 pace.
It as a super busy week with training and conferences so I did not get in as much of a workout as I should have. |
| 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 | | 9.86 | 0.00 | 0.00 | 0.00 | 0.00 | 9.86 |
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I set out to run 90 minutes. I ran at a pretty slow pace between 9 and 10 minute per mile. At the end I increased speed and ran the final stretch at marathon pace. I was fairly run down and tired this week and could feel it.
I ate a lot more wheat than I have been this week and could tell a difference. Time to go back to cutting that out all together. |
| 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 | | 1.25 | 0.00 | 1.75 | 0.00 | 0.00 | 3.00 |
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7 - 400 repeats starting at 8.0 finishing at 8.6. |
| 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 | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Did three miles with lifting inbetween each mile got increasingly quicker so that the last mile I was running at marathon pace 8.23. |
| 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 | 2.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| I started at 6.0 and increased .1 every lap until I as at 7.5 pace. I then did a 10 minute cool down. |
| 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 |
| Sunday was tough. I have been feeling under the weather all week. High temp, low energy. I started with a nice slow run and ended with a brisk walk. Hopefully, I can bounce back this week. |
| 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 | | 2.36 | 1.00 | 0.00 | 0.00 | 0.00 | 3.36 |
| I ran the Niagra Falls route on iFit. I struggled again today with energy and temp. I have been really focusing on the Paleo diet but my digestive system and body temp are out of wack. Not sure if it is just a virus or the change in eating. I will give it another weak or two to figure it out. |
| 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 | | 1.25 | 1.75 | 0.00 | 0.00 | 0.00 | 3.00 |
| I did hill repeats tonight. I ran seven of them. 300 yards each with 100 yard rest in between. I started at a 5 incline and 6.5. I then continued to increase until I was running a 7 incline at a 7.5 pace. I felt better today. Digestive system is still out of wack. Legs are a little tired. Time to get back to foam rolling. |
| 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 | 0.00 | 3.00 |
| Ran three and did arms inbetween each mile. I increased speed with each mile. Last mile was at marathon pace. |
| 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 | | 5.88 | 0.00 | 0.00 | 0.00 | 0.00 | 5.88 |
| Average pace 9.13. Long weekend away from home with not a lot of sleep. Started slow but ended at marathon pace. |
| 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 | 0.00 | 0.00 | 1.00 |
| 1 mile with core work. Mile was under a 9 minute pace. |
| 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 | | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| I did 8x400 repeats at 5k pace which was 7.3 minute miles. It was actually fairly slow compared to most of my speed work, but I was extremely tired and happy that I finished it. |
| 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 | 0.00 | 0.00 | 1.00 |
| 1 mile at close to 9 minute pace. I also did strength work with arms and core. Played VB tonight. |
| 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 | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I did a 40 minute tempo workout. First mile was a warm up. After that I increased speed by .1 every 400 so I was running at a 8 minute pace the last lap. I then cooled down for a half 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 | | 3.13 | 0.00 | 0.00 | 0.00 | 0.00 | 3.13 |
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3.13 miles at a 8.53 pace. This was my first run outside in a long time. I really struggled. I did the hill which did not help. I have been really tired lately, and I have not been eating enough. I need to revamp some things as I have the get lucky 7k in two weeks.
I have been dealing with an upset stomach. I think the wheat has something to do with it. I also went to bed fairly late last night. I need to get back to 8 hours a night. |
| 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 | | 4.50 | 2.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| I didn't start running until after 8 p.m. I definitely need to find a time earlier in the day.When I started I was only going to run three. I just kept telling myself one more mile until I realized I had less than a mile to go. I also alternated speed with each song. It really helped to break it into chunks and live in the moment. I have been super tired lately so I need to revamp my sleeping and eating patterns. |
| 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 | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Did 8 x 300 hill repeats at 8.20 pace and between 5-6 incline. One mile warm-up and a mile cool down and 9.12 pace. |
| 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three miles with strength and core training inbetween. |
| 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 | 4.98 | 0.00 | 0.00 | 0.00 | 4.98 |
| Averaged 8:30 a mile for approximately 5 miles. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Averaged a 9.14 pace for most of the long, easy run. The last mile I ran marathon pace. |
| 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 | | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| I ran 8x 400 repeats. Mile warm up and cool down. First 4 at 7:30 pace, next four @ 7:20, 7:15, 7:04. |
| 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 | | 0.25 | 2.75 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran 400 and 800 intervals inbetween strength training and core work. Ran 8:30 - 8:20 pace. |
| 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 | 4.34 | 0.00 | 0.00 | 0.00 | 4.34 |
| Raced the Get Lucky 7K. Road conditions were very icy so I did not run very fast. The first two were slow. The second half was much faster (under 9), and I finished with a kick. There were two hills. I did not struggle with either! |
| 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 | | 7.86 | 0.00 | 0.00 | 0.00 | 0.00 | 7.86 |
| Slow out door run with Kim. Cold temps (5), high winds, and icy roads made for a slow run. Positive was that the run felt good. I did not tire and could have gone longer. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Recovery run with strength training in-between. Tough run...tired after the strength training. |
| 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 | | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| Great 45 minute workout with hills, sprint intervals, and tempo at the end. Came from shape magazine. |
| 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 | | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| mile warm up and a mile cool down. Increased speed every 800 meters until I at marathon pace. Ran at 6 in the morning with little sleep and no food. It went OK. |
| 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 |
| Ran a long run with Kim in New Ulm adjacent to bike path. Feeling a little sluggish yesterday and this morning, but the run went OK. I had a great kick at the end and ran a faster pace the second half with the fastest being the last mile around 9 minute 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Did the Tokeyo run on ifit. Pace increased as run went on. Averaged 9.14 overall. |
| 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 | | 2.00 | 1.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| Ran a leg of Boston through ifit. Did one mile warm-up and then did 400 repeats between 7.14-7.30 with a 15:00 200 inbetween. Finished last .75 mile at 8:34 pace. |
| 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 | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Did Boston Marathon 2 ran 1 mile warm-up. Ran 800s at 8.20-8.34 for 4 miles with strength training in between. Last mile I ran marathon pace with a short walk break for hills. |
| 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 | | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran at Grandview on the treadmill. I was tired and it showed. I ran around 8 at night. I did a warm-up and then tried to run three miles between 8.34-8.23 with a cool down at the end. I did complete all 5 so a victory there! |
| 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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| I tried to run and felt sore and exhausted. I did do some core and strength work, but it was short lived. My massage on Friday was awesome. |
| 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 | 0.00 | 3.00 |
| Three easy miles to get back into the swing of things after a long weekend of eating junk and staying up too late. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I did the speed workout today and rested on Wednesday. I was sore and super tired Wednesday after the speed work and power yoga. |
| 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 | | 2.50 | 0.00 | 2.25 | 0.00 | 0.00 | 4.75 |
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I did 9 x 400 repeats. Started with 7:30 pace and did the last 4 increasingly faster so I ended with 7.04 pace. I also did a 30 minute power yoga workout today. Mile warm-up...walked a lap for cool down.
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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 | | 2.50 | 2.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| I ran outside today. Temps were good, but it was fairly windy. I think I went out too fast. My first mile felt good and clocked at 8.07. My second mile was around 8.23. My watch quit working after that so I am not sure what my pace was; however, I did stop several times and struggled with the hill. I only made it half way up. My goal is to run without stopping, adjust speed if needed, and make it up the hill. |
| 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 | 3.55 | 0.00 | 0.00 | 0.00 | 3.55 |
| 3/3 for this workout. I made it through the entire thing without stopping, conquered several hills, and ran the last mile faster than the first two. Average pace was 8.32. Average for the last was 8.20 and under. |
| 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran race pace intervals of 400 and 800 with strength training in between. |
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran the Sakatah trail with an out and back. My goals were to run the large overpass hills without stopping and to finish strong. I finished 2/2 with those two things. Average pace was around 9.15 - 9.45; however, my watch was not working so we had to depend on the ipod for that. It was hard to get going but once we climbed the hill at mile three, I felt much better. |
| 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 | 2.00 | 0.00 | 0.00 | 5.00 |
| Tonight I did a speed/hill workout on the treadmill thanks to the lovely MN "spring" weather. I started with a light jog for five minutes. I then ran five minutes increasing incline 2% every minute until I was running at a 10 incline. Next I did a tempo run for 10 minutes increasing speed every 90 seconds until I was running at 7.30 pace. Next I did hill work again increasing incline 2% every minute. Finally, I did sprint work.Sprint for one minute, recover for one, run for 2 x 3. Ended with an easy run until I hit 5 miles. I am giving myself a 4/5 because I had to stop briefly for a side stitch during the tempo run. After a 30 second break, I continued. Sprints were easier than I anticipated and were run at sub 7 minute pace. |
| 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 | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I worked out for close to two hours. I did interval work with 400 repeats at marathon pace and strength training in between using P90X core workout. |
| 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 | | 4.40 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| I ran an ifit course through London. I was still pretty sore from the P90X workouts this week, but I was able to increase speed once I got going and end running marathon pace. The elevation was 11%. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| My friend and I ventured out into the windy, cold, and snowy MN April weather. We ran into the wind for a few miles and decided we needed to choose a different course. We ended up running around her town which was fairly hilly. We fell short of our goal as she hit the wall and did not want to go on. We finished at 11 instead of 12. I would score this workout a 3/5 as it was a pretty week long run and by far the worst of this training season. Pace was around 9.40. |
| 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran between an 8-8.58 pace. |
| 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran three quick miles at MP. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran in San Antonio. Weather was quite the adjustment going from 30s to 80s. I ran the Riverwalk. Lungs were full of junk...most be allergies. My pace was a little over 9 minutes per 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 | | 7.68 | 0.00 | 0.00 | 0.00 | 0.00 | 7.68 |
| Ran Lackland Airforce Base in San Antonio. There were lots of hills, but it was nice to run in warm weather. It was a bit of a struggle, but it was nice having company for the run. Started around 7:30 p.m. |
| 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 | | 2.50 | 2.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran at the hotel on Monday morning @ 7 a.m. It was a struggle. Not enough sleep the night before. |
| 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| 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 | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| Ran @ an average pace of 8:34. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Run to The Lakes (13.1 Miles) 01:59:45, Place in age division: 22 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ran the Brainerd Run to the Lakes. The weather was perfect. I did not feel prepared going in with traveling lately and the lack of outdoor running leading up to the race. The course was much hillier than I expected, but I did run my first and last miles the fastest so that was a positive. |
| 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 | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| Ran with my 7 year old son. His first run of the season. Averaged a little 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| I ran intervals on the bike path. First nice day of the year. Average pace was 7.50 per mile. |
| 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 | | 0.00 | 1.75 | 0.00 | 0.00 | 0.00 | 1.75 |
| I did interval strength training in between 400s at marathon pace. |
| 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 | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran my fastest 4 miles ever. Ran it in 33 minutes total with the last mile being my fastest. Increased speed each mile. Felt great after the run. |
| 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 | 0.00 | 3.00 |
| Pace 9.03 |
| 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Used as a warm up before doing a Nike fit workout for an hour. |
| 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 | | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| 6 x 400 intervals with a mile warm up, 200 rest between, and a .75 cool down. Started at 8.5 and went up .1 every interval until ending with 9.0 (6.54). |
| 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 | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| Average pace of 8.20. Felt very energetic. Last mile was at 8.03. |
| 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 |
| Marathon training officially began today. I ran four easy miles at a 8.58 pace. Food yesterday: Quaker Oats Cereal (too much wheat and sugar/eliminate from diet) Apple Almonds Spinach salad with chicken, mandarin oranges, cucumbers, Chinese noodles, pea pods, and Asian dressing popcorn Handful of pretzels with Greek yogurt dip |
| 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I ran 4 miles at an 8:30 pace. I finished the last two at marathon pace and faster. Nutrition yesterday: Breakfast - egg panini with egg, bread, pesto, tomato, and bacon, green mango tea Lunch - cantelope and strawberries Dinner - chicken taco with chicken salsa, tortilla, shredded cheese, spinach, and sour cream, snap peas Snack - one graham cracker with peanut butter, apple with peanut butter, two squares dark chocolate with almonds and sea salt |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Two miles at a 8.45 pace with strength training. Breakfast: oatmeal with brown sugar and peanut butter Lunch: chicken tortilia, apple, two squares dark chocolate Dinner: California shrimp and avacado salad, spinach dip with tortilia chips, ice tea |
| 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 1 mile @ 8.45 pace, 2 miles @ marathon pace (8.20) Breakfast- oatmeal with brown sugar and peanut butter Lunch - pulled pork, mashed potatoes, carrots Snack - gelato, two squares dark chocolate, two bites of cherry strudel Dinner - 1/2 cup baked beans, apple |
| 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 |
| 10 miles @ 9.27 pace - miles 4-8 felt great, stopped for water four times 1/2 GU @ mile 5, last mile was fastest at 9.17 pace. Several hills with mile 6 being the slowest. Energy level was high. Hip and lower back started to bother me around mile 8. Right foot was a little tender also. Breakfast (pre-run) - half banana, half peanut butter oatmeal cookie Post run - blueberry pomegranite smoothie Lunch - one piece taco bread, two pieces pizza Snack - two squares dark chocolate, peanut butter oatmeal cookie, five pretzels, three bites strudel, gelato, chips (bad eating day with graduation party) Dinner - turkey supreme, 1/2 cup pasta/broccoli/tomato salad, 1/2 cup mixed fruit, 2 bars, three mints |
| 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 | 0.00 | 3.00 |
| 3 miles at 8.27-8.43 pace with core work in between. Run felt good, pace felt good. Ran at 9 p.m. Breakfast - bowl of fruit with raspberries, blueberries, blackberries, bananas, kiwi, and strawberries. Snack - half an apple, handful of almonds Lunch - half of a grilled chicken wrap with tortilia chips, salsa, and part of a soft pretzel, ice tea Half a starbucks latte with low fat milk, sample o fudge Dinner - shredded chicken with salsa and cheese, handful of tortilia chips and kettle chips, three bites of a snicker bar |
| 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 | | 3.34 | 0.00 | 0.00 | 0.00 | 0.00 | 3.34 |
|
It was a hard three for me on Monday night. I didn't go out until after 7. I averaged about 9 minutes a mile. The biggest positive is that I conquered the hill. I made it all the way up while holding onto a pace slightly over 9 minutes. Mile one - 8:52, mile two - 9:02, mile three-9:16 (hill), mile four - 8:33.
Breakfast - oatmeal with peanut butter, brown sugar and flax seed.
Lunch - tuna with plain greek yogurt, spinach, celery cucumber, tomato, on whole grain pita.
Snack - strawberries dipped in chocolate, almonds, tortillia chips, cheese and salsa |
| 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 | | 2.00 | 0.00 | 1.00 | 0.00 | 0.00 | 3.00 |
|
I ran the hills and trails at Ramsey Park in Redwood falls. I struggled with the hills as they were very steep. My pace was fairly slow until the end when I was under 9:00 minutes. After I was done, I ran another mile interval. I ran it at a 7:44 pace stopping twice. Again, I felt sluggish from the get go.
Breakfast/lunch: two hashbrowns with two over easy eggs, one large glass pineapple orange juice.
Snack - apple, cupcake
Dinner - cheese burger, mango pineapple smoothie
Snack - plain chips dark chocolate
I need to get back to good eating habits. I have been really hungry lately and snacking on crap.
I also did some strength training yesterday with a 20 minute Nike Fit work out. |
| 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 | | 4.38 | 0.00 | 0.00 | 0.00 | 0.00 | 4.38 |
| 9:31 pace. It was a nice and easy run. I had planned on five, but my route ran out, and my orange berry smoothie started coming up. I felt nauseated for the final 2.38 miles, but I finished. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| It was a hard 11 today. Pace was 9:45. Mile 4-5.5 were all up hill. The positives were that we made all 11. We also made it up the large hill by Mt.Kato. Picked up the pace at the end and finished strong. Pre-run meal - half wheat bagel with peanut butter and half banana One gel during the run at mile 5.5. We took four water stops, but I probably should have drank more water than what I did. Went to the chiropractor and had my hip worked on. Still out of place and muscles are really tight. Need to get a massage in also. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 miles @ 9.15 pace. Ran the Heartland Trail bike path. Not a lot of hills which was good. It was humid, and I was not well hydrated. I really struggled and needed to rest after every mile. Positive was that I finished all 6 as I was contemplating doing less from the get go. More water, more greens and veggies! |
| 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran three miles in Park Rapids @ 8:42 pace. Lots of hills.Struggled with the run. Very tired lately and shins are hurting. I need to get more sleep. The positives were that I did get in several hills, and I finished the last mile at an 8:16 pace. I did end up resting a few times after hills. Need more sleep, better nutrition, 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 | | 2.50 | 0.00 | 0.00 | 2.00 | 0.00 | 4.50 |
| I did 800 repeats at the track for the first time during this marathon training. It was difficult. I am positive it is a mental game as I started to get all worked up before I even started, and my last 800 was my strongest. I started out to fast and did not pace myself...still learning with repeats. I ended up doing 4x800 @ a 3:41 pace for each 800. I did an 800 warm-up and a 800 cool down. I also did a 200 walk between each interval. I need to learn to push myself harder and realize I have more to give. I also need to learn to get out of my own head and just run:) |
| 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 | 5.86 | 0.00 | 0.00 | 0.00 | 5.86 |
| I went to the chiropractor again today. I am getting more movement in my hip, the glute is still so tight that it is not allowing the hip to come down like it needs to. I need to schedule some deep tissue massage for that side to help alleviate some of the issue. I ran 5.86 miles today. The first .86 was the slowest at a 8:20-8:34 pace. Overall, I averaged 8:10 per mile for the run. It felt great! I hit my stride with a little over two miles to go and felt really good. This was definitely a work out to build on! |
| 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 |
| Slow 8 mile run in the heat and humidity today. Average pace was around 9:25 with miles two and eight being the fastest (9:12 and 9:17). Miles 6 and 7 were a struggle with the heat. Took four water breaks today but should have taken in more fluids as I sweat out quite a bit. |
| 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 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| Biked 8 miles with David on the bike path. Did some sprint intervals and several hills. Nice workout! |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran six at a 9:18 pace. Temps were in the 90s when I went out. I ran at 8 at night. David came along on his bike and brought water which was nice. Eyes were a huge issue. They continue to burn and water. Need better sunglasses and to check into the eye issue. Also need to pick up my pace. More morning runs may help. |
| 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three miles at a 8:34 pace with interval training in between each 800. Lifted arms, did some leg and ab work as well. Tried out my new mizuno running shoes. Also bought new asics minimalists. Haven't tried those out yet. |
| 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 | 1.50 | 0.00 | 0.00 | 2.50 |
| I did hill repeats.I walked to the 68 hill, jogged down and sprinted up. I took a drink, jogged back down and then sprinted up again x 4. It was one of the harder workouts I have ever done. I was gasping for breath after each repeat. When I was done, I ran the half mile home at a slow, comfortable pace. |
| 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 | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| 4.6 miles at a 8:26 pace. Middle miles were the fastest. Went out at night after soccer so it was around 8:00. It was still fairly warm. Legs were hurting after adjustment and massage. |
| 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 | | 13.01 | 0.00 | 0.00 | 0.00 | 0.00 | 13.01 |
| 13.01 miles at a 9:37 pace. It was a very difficult run for me. My legs hurt from the beginning. Fastest miles were uphill around mile 4-7. I gained a second wind around mile 9 after the Mt. Kato hill. Had two gels during the run at miles 4.5 and 10. |
| 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 | | 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 | | 354.71 | 119.34 | 25.00 | 7.50 | 20.00 | 526.55 |
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| Night Sleep Time: 24.00 | Nap Time: 10.00 | Total Sleep Time: 34.00 | Weight: 0.00 | Calories: 395.00 | |
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