| Location: Idaho Falls,ID,Us Member Since: Aug 26, 2014 Gender: Female Goal Type: Other Running Accomplishments: 2014 Idaho Falls Half- 1:27:18
2014 Xmas Gift Run 5k (19:38)
2015 Behind the Rocks Ultra 50k: 5:24:02
Short-Term Running Goals: 1:26 half
sub 40 10k
3:05 marathong (unaided)
20+mph bike Long-Term Running Goals: Run until I can't walk anymore. Personal: Full time engineer, mom and wife. Can't get enough of the outdoors with my family- hiking, hunting, fishing, biking, running, skiing, snowshoeing- anything outside! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1087.00 | 41.30 | 16.10 | 23.80 | 1168.20 |
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| | Race: |
Mesa Falls Half (13.1 Miles) 01:33:13, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Mesa Falls Half. Cold and wet. First 3 miles are on a dirt track (old RR) with a slight down slope. Stream running though the trail making the track sloppy and slippery. Hard to take advantage of slight grade. Managed 7:45 pace up 3 miles of pretty good hill. Last miles into town are country rollers. Had a couple people on my tail that managed to keep me moving. Wasn't planning on a hard effort for the race- and managed to maitain 6:45-6:50 pace the last 7 miles. Felt comfortable and easy. First female (4th OA) at 1:33:13. Legs felt good. Been a long race season with some big races.
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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 |
| Rest Day. Fishing with the kiddos.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Recovery day from race. Legs felt good. Tight calves, but loosened up.
7:50 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| River loop. 2 mile wu followed by 8 x 800m at 6:20 pace with 400 m jog between. Finish with 2 mile warm down.
Felt good- legs a little tired for the last 2 sets.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Lots of hills. Not sure if they would be considered easy though....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 3.00 | 0.00 | 10.00 |
| River loop. 2 mile wu. 7 miles negative splits 7:45, 7:35, 7:25, 7:15, 7:05, 6:55, 6:45. 1 mile warm down.
10 miles total 7:31 AP
Right calf is tight. Effort felt good and pretty easy.
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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 |
| River loop. Medium pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Medium paced with Luca. Squats/ push-ups |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 4.50 | 0.00 | 0.00 | 9.00 |
| 4.5miles at 6:50 AP. Hard to run faster with Luca cause she always has to be a couple steps ahead... Tired arms... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Resistance training pushing the kids in the stroller... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 4.00 | 10.20 |
| 4 x 1 mile intervals at 6:20 pace, 3 min jog/rest between. Not ready for the wind that is picking up and making running intervals extra fun!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 13.1 race route (plus a little extra hills) with lots of wind! Legs felt much better up the hills than last week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 2 mile wu. 5 mile tempo (Goal 6:45 /mile) splits: 6:48, 6:46, 6:44, 6:48, 6:44 Last two into the wind. 3 mile warm down
AP 7:22
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy with luca |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Pushing stroller and with Luca for 6. Two just the stroller |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles at medium pace with Luca. 10 x 25yd hill sprints at the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles medium pace (7:15) with 8 x 1 min hills intervals at 5k effort (on the squishy wet grass through the sprinklers) One more good workout this week then tapper for 13.1 this weekend.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy miles enjoying the wind!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 3.00 | 0.00 | 0.00 | 8.50 |
| 2 mile wu, 4 x 800m at 6:45 pace with 400m recovery, 4 x 400m at 6:20 pace with 200m recovery. 2 mile warmdown
Not grinding workout. Just enough to get ready for race on Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Tapper for race.
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| | Race: |
Thirteenpointone (13.1 Miles) 01:33:13, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 13.10 | 13.10 |
| Lots of hills! Splits 6:38, 6:56, 7:04, 8:17, 9:14, 8:07, 7:24, 6:32, 6:33, 7:07, 6:53, 6:50, 5:58 (.93) First woman, CR
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Calves are tight so easy miles today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy miles to loosen up the calves. Need to switch racing shoes next year- the 0mm drop is too much for longer races.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Just easy around the river.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Medium pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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| | Race: |
Shelley spud days 10k (6.2 Miles) 00:41:15, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 0.00 | 0.00 | 6.20 | 7.50 |
| 10k for fun. Not pushing- just end of season fun run. One hill at mile 2 and the rest flat. Second OA. First female by 10 minutes.
Timers said time of 40:15, but watch said 41:15- think the watch wins...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy run with Luca. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Medium pace (about 7:40).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.50 | 9.60 |
| Medium pace run with 10 hill sprints.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Enjoyed a nice hot fall day. Starting my recovery training phase with focus on base buidling- so no fun workouts for a couple of months. a few small running races and cyclocross races on the calendar to keep my honest this fall.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Medium effort. Hot and windy.
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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 |
| Pushing girls and holding Luca. Not sure that easy is the correct category... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 with Luca at a pretty good pace. 7:25-7:30. 1 mile racing turkey on her scooter. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles about 7:40 pace. Perfect day for running. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice easy miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy with some resistance (wind) training headed south.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Another wonderful fall day for running. about 7:40 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Can feel the mitochondria building in my cells....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Amazing morning run with Luca. Fall weather is the best to run in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Amazing day to run and hike. Run with Luca at about 7:20 pace.
4 Mile hike with the family, which included packing most of the way and trail running for about a third.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Another wonderful day to run- minus the horrible stomach pains I had to fight all the way back....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.00 | 0.00 | 0.00 | 9.50 |
| easy run with 8x 400m fartleks at about 6:40 pace. Nice to do some speed play. Planning on a 10k race this weekend for fun. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Another gorgeous day for a 10-miler to build aerobic base.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 great miles at about 7:40 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| pushing the girls in the stroller and holding Luca's leash. |
| | Race: |
Fallen firefighter (6.2 Miles) 00:41:18, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| just a nice little 10k to support firefighters. Easy pace. First overall. Lots of fun activities after for the girls! Plus they get to see mom beat all the boys!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Turned out to be a great afternoon for running. Luca was duck hunting so I went solo. 7:45 pace.
Legs were just fine and dandy- guess a slow pacced 10k doen't wear and tear too much.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 miles at 7:42 pace. Nice and easy.
2 miles at 9pm with Luca. She needed to get out for a bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Another amazing day for running. Legs felt sluggish from the PT session on my sciatic nerve yesterday. 7:50 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Resistance training with the wind for half.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran the city cross country meet course twice and another loop for 10. Course was fun with lots of twists and turns and hills and soft grass. Great leg workout!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| pushed the girls to the park and back. They are heavy! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| 8 miles in the afternoon at 7:45 pace. Zombie 5k with the girls. My five year old ran the kids 1k and didn't stop the entire time (4th kid across- youngest) then she ran almost the entire 5k with me!! I was shocked. I pushed the babe and she ran. So proud and scared. I though I had about 10 years before she started beating me, now I am not so sure.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Amazing day for a run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ten miles 7:45 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Starting to feel winter in the air- and some wind!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| No wind. Easy run. Another month or so of rest and then I will jump into a training plan. Early spring 50k in Moab that I am looking at.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lap around the river and then 2 laps on the croos country course. Felt great- hills and grass were a nice break on the legs. 7:45 pace.
Officially signed up for the Moab 50k in March. Great birthday present from the hubs :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| one hour at the office, quick run, school meeting, sushi with the girls. Great morning! Wore my new altra shoes. Didn't bother my soleus. Not sure how I feel about them... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| felt like spring warm and windy!!! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Brutal wind today. Was barely moving at times.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Wind was much better today, but it was chilly. Still a great day to get out while everyone else stayed in and left the trails to me :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| great day to run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| River lap and two cross country course laps. Rode my bike on the trainer the past two nights so my thighs are tight, but the rolling hills felt good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Great 9 miles. Had two bite sized candies last night and my stomach paid for it today. Damn processed sugar.....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 6.5 in the morning before Halloween party. Two in the afternoon pushing stroller and holding Luca. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| added 10 fartleks in the middle to fire up my legs |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Run in the rain and cold. Felt good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Run around the river. Cool out, but great day to run. Glutes were a little tight from all the squats last night.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| The floating brindge was taken down so my route went up by 0.2 miles...
Nice day to run. Upped my effort a little. Nothing drastic- just needed a to add some spice right now without stepping out of my aerobic base building zone.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| One river loop and two cc laps.
I have been breaking out my bike at night and hitting the trainer for about 30 minutes and doing my ab/arm workout after. Started a little sluggish, but warmed up after about 2 miles. Plus I sprinted on my mt. bike with Luca up and down the street for about 20 minutes (husband is on a hunting trip for a week so I have to be creative to wear her down while at home...)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Picked up the pace a tad- not much and not to push it at all. 7:15pace. Ran home and picked up Luca and ran her back to work- my arms were exhausted. She needs to do about a 50 mile run...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| i wore my Garmin today and my pace is about 15 seconds faster than I thought I have been running. Easy run at 7:32 AP. My pace yesterday was probably 7:10 pace... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Was called to play a flag football game this morning. Squeezed it in before the cyclo race. Ran two miles to warm up for the race. 6 laps at race for just under 10 miles in 50 minutes on my mt bike. Fun race- good way to get leg work in. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7:35 pace. Lots of wind pushing me around- and the last warmer temps of the season....highs in the 30s this week. Time for my tights and gloves!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Turned out to be a great day for running. Cold north wind, but the sun kept me warm! Nice easy pace 7:35
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| It was cold out today. Temps at 18F with a lovely north wind that made the windchill -4F. A little too early for temps that cold, but at least the sun was shinning.
One river loop, 2 cc loops.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Another frigid 10. Winds weren't as bad as yesterday, but it was still brutal running north. 10k loop then over to the park to finsih with the cc loop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| First run in the snow for the season. Forgot my sunglasses so I had to fight snowflakes hitting my eyeballs. Not too many things better on a run than the crunch of snow under your feet and the quietness of falling snow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| earlier in the morning with lots of snow! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| nice and cold through the snow and slush... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Throught the soft snow. Most of my loop was not plowed so each step was like running in sand.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Another 10 in the snow. The sections on the snow are nice and slow and I just pretend I am running on the beach somewhere...
I did see 2 awesome bald eagles perched just above the river next to my path.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| On the clear paths my legs felt springy and fast. Enter the mile of ankle deep snow: talk about a strength workout- my glutes were burning...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Heat wave today at 35F! Ran home to pick up the mutt (hubby is in Chile and she is bouncing off the walls).Great day to be out!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 5.70 | 0.00 | 0.00 | 10.00 |
| Moderate workout today. Just to keep the legs from forgetting about speed... Nothing fast 4 x 10 min on/ 2 min off. On at 6:50 pace off 8:30. Legs felt good. Ran the first 1.25 miles with a new runner at 9 min pace and OA pace was at 7:28 so not too shabby. The trail for the Turkey Trot is going to be slippery under the trees!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| great day to run. Easy pace, about 1 mile of soft snow for strength |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| First time on the treadmill since January. Too wet and windy to fight the trails. 2 mile wu, 1% incline increase every mile till the end. Finished at 7% |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Lovely run fighting the wind!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| No snow- just mud to sludge through. My new shoes are nice and broken in now..
PM- 2 miles with Luca and 9:30 to get her exercise in. Slow miles to let her run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10k around the river with 2 miles of fartleks. 30 seconds normal pace, 30 seconds pick-ups.
Then headed over to the cc course for another 5k. Trail was extra bumby today and my ankles were rolling all over. Almost went down a few times...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| ran home to pick up the mutt, then back to work Wind sucked |
| | Race: |
Turkey trot (5.9 Miles) 00:39:26, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 5.90 | 0.00 | 0.00 | 10.30 |
| Ran our local 10k turkey trot for a workout. Nothing fancy- 6:45 pace. My legs could feel the transition from racing to higher mileage. Went home for brunch then took Luca for a bike ride to the river then ran four.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy jog in the wind with Luca and the hubby. His calves were tight from trying to beat me yesterday so we took it really easy.... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| some of the windiest miles I have ever run. Had to work to go down the overpass hill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 nice miles to start the week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Awesome miles in while the fluffy snow fell. love running in the snow. Legs felt good- a little spunky so I may have to do another set of medium effort longer intervals tomorrow. Little 5k this coming weekend- legs are not in fast pace mode so it isn't going to be great, but it will be fun.
2 miles at 9:30pm with Luca. Pretty slick out so we went slow...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| grabbed Luca and ran her back home and then back to work. She was extra fired up running.... My arms were exhausted by the time we got home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Great afternoon for a little run. Legs felt good- myhips were sore yesterday, but I think it was from two days of heels at work...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| One 10k loop then over to the cc course for a loop. Warm out with a touch of wind.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles with Luca. Easy so I am not too beat for the 5k in the morning.not expecting much- hoping for under 21 |
| | Race: |
Xmas gift 5k (3.1 Miles) 00:19:38, Place overall: 3, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.90 | 0.00 | 3.10 | 0.00 | 4.00 |
| great morning for the race. Wasn't going for time, but managed a PR of 19:38. Forgot my watch, but my running buddy told me the first two mile splits- 6:12, 6:23 not sure about last mile. I was really surprised at my time- especially since I haven't done any workouts in the past three months and I was at 62 miles going into race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on another awesome warm winter day- more like the fall we never had....
Just easy miles (about 7:35) with 8 hill charges.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10. Legs felt fast.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Had to get back fast to pick up a sick baby so pushed it a little- 7:15 AP
PM: 3 miles with Luca before bed.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around river- great weather!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Pushed the girls for 4 in a gourp xmas light jog. Then went out for another 5 with Luca after they were sleeping. Had a really long field day setting up water sampling units so I missed my ususal lunch run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Another field day so I went out ater I dropped the girls off for school/daycare. Excellent morning to run- remps were in the mid 40's- in mid-December!! Off for another long day of sampling.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Legs felt heavy and tired- my guess is 2 days of heavy lifting and not eating much.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Energy was back today. Legs felt fresh. Snow, wind and melting conditions made for a nice little run. My last few miles are into the wind so when I got home and took my hat off- it was frozen to my eye brows! HA!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Much nicer weather today. Route had some slippery spots, but sun was awesome. Doing some hill charges tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran home and grabbed Luca since the hubs is out of town. Ran 10 with 10x 40 second hill sprints at the end. Legs felt good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Late start due to meetings. Perfect weather. Legs were a little tired from hills and then riding my bike on the trainer last night.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| some muddy and slick spots out today. 4x 10 min moderate threshold interval with 3 min recovery. Legs felt good- comfortable pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 with Luca in a snow flurry before a million things to do today. hoping to get in another 2-3 this afternoon. Might have to push the girls.
Got an extra two in while the oldest scooters with me. We had a few races so I got to pick up the pace for about 20 yard
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| another flurry, another run. It was above freezing so the snow melted instantly and I rang out my socks when I was done... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 with Luca after the wind calmed to about 20 mph, then 2 with the girls- Is rode her bike and Q rode in the stroller... and they both ran a little too...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 10 miles with 10x 40 sec hill sprints. First hill sprint my legs felt heavy and I thought the next 9 were going to be rough, but they warmed right up and the hills felt good.
3 miles with luca at 10pm.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 6.00 | 0.00 | 12.50 |
| Ten miles. 4 x 10 minute moderate intervals at 6:45 pace with 3 min. recovery (8 min/mile). Head wind for the first 2 sets.
another 2.5 with luca |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| family ( inlaws) brunch then off for a quick 8. Found a new Elsa blanket on the side of the rode so I came home with an early Xmas present for the girls :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles in ankle to mid-calf snow and 30 mph wind. Pace was slow, but effort was high!! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| with luca. No wind, but cold out now. Guess the 40F weather couldn't last all winter... Wore trail shoe covers to plow through the drifts easier. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| busy day so only time for a short one in the cold morning. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| another few inches of snow, another ten miles plowing through it. After shoveling for 45 min this morning then running- I am ready for the foam roller... Took Luca for another two. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 9 miles in the snow and cold and wind!! Then headed to the gym for 4 more uphill. Increased incline 0.5% every 400 m over 3 miles to finish at 8%. Had a decent pace the whole time. Treadmill is sooooo much easier than running outside! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in the subzero weather. Had to bust out the new base layer pants I bought my hubby for Xmas... May have to go buy my own... Achilles are tight from running on the snow so much this past week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| skipped the unplowed path and ran on the plowed stuff. Much easier. Luca wasn't happy about being on her leash the entire time... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1087.00 | 41.30 | 16.10 | 23.80 | 1168.20 |
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