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Week starting Jan 25, 2009

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Location:

Tallahassee,FL,United States

Member Since:

Jun 24, 2008

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

PRs:

Mile- 5:27 Breakfast on the Track, August '09
5k- 18:59 (6:07)  Tails and Trails, May '09 (And two more times! GRR!)

8k- 33:08 (6:39) Sweetheart 8k, Feb '11

10k- 41:38 (6:42) TRBC, March '09

15k- 1:02:46 (6:44) Lake Caroline 15k, Nov '08

Half Marathon- 1:36:58 (7:24) Hoover Dam Half, Oct '09

Marathon- 3:37:16 (8:17) Mississippi Coast Marathon, Nov '08

Short-Term Running Goals:

Help my knees help me.

Long-Term Running Goals:


Personal:

Moving to Knoxville this summer. Hooray for being in a place with a running community! 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
New Balance 903 (Orange) Lifetime Miles: 63.00
Red Flats Lifetime Miles: 44.88
Brooks Salmon Lifetime Miles: 304.65
Brooks Black Lifetime Miles: 131.30
Brooks Baby Blue Lifetime Miles: 116.25
Newtons Lifetime Miles: 0.00
Slow milesFast milesTotal Distance
17.856.1023.95
Brooks Adrenaline (Blue) Miles: 23.95
Slow milesFast milesTotal Distance
4.250.004.25

Happy birthday Jason!! The big 2-6. I can't wait to dive into the cake I made this morning :) 


San Luis, 8:35/mile

Felt great, wanted to go further but don't want to do add too much too fast.

It felt really hot and muggy so I came back and checked the weather. 66 with 90% humidity. Exact same conditions as my marathon but 2 degrees cooler. Makes me think about how miserable that day was. Super gross. 

 

 

Saturday I want to do 15k, with a 5k warm up, 5k tempo and 5k cool down. I put that here to make myself feel more obligated. 

Brooks Adrenaline (Blue) Miles: 4.25
Comments(1)
Slow milesFast milesTotal Distance
2.003.005.00

Since I can't go to intervals tonight, I did the same workout as last week on my own. Except for the fact that it was 50 seconds faster!! 

1 mile warm up (with Jason. he finished his first complete mile! baby steps.)

3 mile accelerated tempo- 8:08, 7:12, 6:28 (that last one was pretty tough)

1 mile cool down 

Brooks Adrenaline (Blue) Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
5.400.005.40

4 @ 8:30 at San Luis (pushed last uphill to under 7), followed by 1.4 easy with Jason

Brooks Adrenaline (Blue) Miles: 5.40
Comments(2)
Slow milesFast milesTotal Distance
6.203.109.30

Perfect running day- dry and 55 degrees. Since I committed myself to doing a 15k with a 5k tempo today, I was forced to do it. I didn't want to have to deal with the wrath of Kelli! :)

5k warm up- 27:48 (8:58/mile)

5k tempo- 21:02 (6:47/mile)!!! I am really excited about this. Stuck around 6:20 during the flat areas but slowed to 7:20s during the uphill. Don't get me wrong, it was really hard, but I think I am getting close to a 20 flat. Next week I will start around 6:30 pace and go from there, hoping for under 20:30. I didn't expect to be running this fast so soon, so I am really happy.

5k cool down- 26:48 (8:39/mile)

15k total- 1:15:38, avg 8:08/mile

 

There are a few more things I want to take from this work out. One is that I should not skimp on the warm up for 5ks, and now I see that an easy three mile warm up or so does not hurt me, and probably helps me. Also, I want to get more comfortable with the idea of running miles under 7 rather than thinking it's fast. I think I have some good times in me, and hope I stay healthy to see some of them this year.

Brooks Adrenaline (Blue) Miles: 9.30
Add Comment
Slow milesFast milesTotal Distance
17.856.1023.95
Brooks Adrenaline (Blue) Miles: 23.95
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