| Location: USA Member Since: Jun 18, 2008 Gender: Female Goal Type: Other Running Accomplishments: 5K PR is 21:12
First marathon is 4:21:28.
First and only 10k 49:21. Short-Term Running Goals: I want to improve and perform really well on my college team! Long-Term Running Goals: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 85.20 | 0.00 | 0.00 | 0.00 | 85.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
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Moderate effort run. A little sore today.
Food drills.
3 sets of 15 girl push ups, 3 sets of 10 squats, 3 sets of 10 heel raises, 3 sets of 10 back extensions, 3 sets of 10 good mornings, 1 min of chair leg raises, 45 sec bridge, 1 min slight bend leg crunch, 1 min vertical leg crunch, 1 min wide leg reach | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Very tiring towards the end but I kept on going! | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
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Foot Drills. Ran to park and ran barefoot 2 laps. Ran back.
3 sets of 10 squats, 3 sets of 15 girl push ups, 3 sets of ten toe raises, 3 sets of ten back extensions, 3 sets of 10 back extensions, 45 sec bridge, 30 sec side bridges, 1 min vertical leg crunch, 1 min slight bend of knees crunch, 1 min of 90d leg crunch, | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| So hot outside, I so thirsty, but I kept going (: My inner thigh on my left leg has been bugging be. It wasn't towards the end of the run and I was sure to do stretching afterwards. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| woodchips | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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3 sets of 10 squats, 3 sets of 15 girl pushups, 3 sets of 10 toe raises, 1 min alternating leg lifts with chair, 1 min bicycle, 1 min slight bend of knee crunch, 1 min vertical leg crunch, 1 min 90d angle crunch, 3 sets of 10 good mornings, 3 sets of 10 back extensions | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Woodchip laps.
3 sets of 10 squats, 3 sets of 10 toe raises, 3 sets of 10 heel raises, 3 sets of 10 back extensions, 3 sets of 10 good mornings, 45 sec bridge, 45 sec bridge on both sides, 1 min bicycle, 1 min 90d angle, | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Foot drill.
10 min of grass warm up barefoot. 3 mile run. 5 min cool down on grass barefoot.
3 sets of 10 squats, 3 sets of 15 girl push ups, 3 sets of 10 toe raises, 3 sets of 10 heel raises, 3 sets of 10 back extensions, | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Foot drills.
2 mile warm up, then Up Tempo; 3x3 min fast pace with 2 min recovery. Cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Foot drills.
Woodchips. Felt goooood and fast!
6 x 100m strides barefoot on grass.
3 sets of 10 squats, 3 sets of 15 girl pushups, 3 sets of 10 back extensions, 3 sets of 10 toe raises, 3 sets of 10 alternating leg lifts, 45 sec bridge, 45 sec side bridges, 1 min 90d angle crunches, 3 sets of 10 heel raises, 3 sets of 10 good mornings | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Foot drills and then long run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
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Same inner thigh on left leg pain....
3 sets of 10 squats, 3x10 goodmornings, 3x15 girl pushups, 3x10 back extensions, 3x10 toe raises, 1 min 90d angle crunch, 1 min slight bend of knee crunch, 1 min vertical leg crunch, 3 x10 clams | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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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 |
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3x10 squats, 3x15 girl pushups, 3x10 back extensions, 3x10 toe raises, 3x10 goodmornings, 3 x10 clams both sides, 1 min bridge, 1:30 vertical leg crunch, 1:30 slightbend of leg crunch, 1 min frog leg crunch, 3x10 heel raises,
woodchips..felt pretty tired. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Foot drills.
Woodchips (shins ached a bit yesterday); Iced them last night.
6 100m strides barefoot. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3 x 10 squats, 3x10 toe raises(one foot at a time), 3x10 heel raises (one foot at a time), 3x10 pushups (i'm weak sauce), 3x10 back extensions, 1:30min of slight bend of knee crunch, 1:30 vertical leg crunch, 1:30 min 90d angle crunch, 30 clams both sides, 1 min frog leg crunch, | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Track.
Easy laps felt very good tonight. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3x10 squats, 3x15 girl pushups, 3x10 back extensions, 3x10 toe raises; one side each, 3x10 heel raises; one side each, 45 sec bridge, 1:30min long leg crunch, 1:30 min vertical leg crunch, 1:30 90d angle | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 50 minutes outside in Illonois. Gross and humid but I better get used to it because I'm moving to humidity in a few weeks! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Six miles on the tread mill. Soooo tedious but only way I knew for sure how many miles I was doing.
Ab work out. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I got really sick in the middle of doing a high ropes course. I had a fever for 8 hours and chills and stayed in bed until the middle of the next day. I felt TERRIBLE. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I figure I should let my body rest and heal. I will start running again on Monday. I'm supposed to reach 40 miles/week in just about 2 more weeks. I only got in 25 mi last week. Argggh! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 85.20 | 0.00 | 0.00 | 0.00 | 85.20 |
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