Training for a Belt Buckle

December 2009

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesTarzan's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200820092010201120122013
15% off for Fast Running Blog members at St. George Running Center!

Location:

Sandy,UT,USA

Member Since:

Jan 01, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's: 50 Mile 13:07 (Pony Express 2010), 50K 8:35 (Buffalo Run 2008), 25K 4:02 (Buffalo Run 2006), Marathon 5:09:12 (St George 2008), Half Marathon 2:28 (Provo 2008), 10K 1:17, 5K 27:54

 

Short-Term Running Goals:

After 1/9/2010 - I am taking a year off from marathon length distances and focusing on building up my base speed on half marathons and shorter distances.

2010 Speed Goals:

  • Build up my base speed on training runs to 10 MM miles or better
  • Half Marathon - break 2:05 (9.5 MM avg)
  • 10K Goal 1 - break 1:00 (9.67 MM avg)
  • 10K Goal 2 - break 55 minutes (8.87 MM avg)
  • 5K Goal 1 - break 26.35 minutes
  • 5K Goal 2 - break 25 minutes

Long-Term Running Goals:

Long Term Goals:

  • Complete a 100 Mile race
  • Complete a 100 K race
  • Break 12 hours in a 50 mile race
  • Run all portions of the Wasatch 100 course
  • Break 5 hours in a marathon
  • Break 4.5 hours in a marathon
  • Qualify for and run Boston

Personal:

I need to figure out something inspiring or funny to write here. For now - I'll let the suspense build.

For further unexciting information on my life, check out my blog: Adventures in Running

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Vibram FiveFingers Lifetime Miles: 452.95
Montrail Streak Lifetime Miles: 195.69
Montrail Vitesse (9.0) Lifetime Miles: 89.75
Mizuno Wave Ascend 3 (2009) Lifetime Miles: 228.50
Brooks Advantage (Blue) Lifetime Miles: 271.42
Crocs Black Lifetime Miles: 80.85
Vibram FiveFingers - Black Lifetime Miles: 65.50
Hoka Mafate Lifetime Miles: 36.95
Hoka Stinson Evo 2012 Lifetime Miles: 53.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.500.000.000.0055.50
Montrail Streak Miles: 6.00Mizuno Wave Ascend 3 (2009) Miles: 7.55Brooks Advantage (Blue) Miles: 24.75Montrail Vitesse (9.0) Miles: 15.00
Night Sleep Time: 132.00Nap Time: 8.00Total Sleep Time: 140.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

RHR 43.  What's with that?  Couldn't believe it, so tried again and got the same thing.  Maybe I was in the process of dying.

The right achilles and left IT band were sore last night, so did a lot of massage and rolling.  I went to the gym this morning and did 30 minutes on the stationary bike and then 5 minutes in the hot tub with the jets on the achilles.

Going to do another 30-60 minutes on the bike this afternoon and then sit in the hot tub for a while hitting all the joints and aches.  I think I will also set up appointments with the chiropractor and my massage therapist this week to try and get healing going.

Tomorrow is a recovery day - I think I will swim and do water running to have another non-impact day.

PM - 50 minutes again on the stationary bike.  Then I went to Leslie Peterson's and she gave me an awesome & wicked massage focusing on the legs.  Lots of pain when she hit the IT Band and Piriformis in the left leg and the Achilles Tendon and Hamstring insertion in the right leg.  Thanks, Les!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy 2 miles with the dog around Wheeler Farm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

RHR 49

Wanted to do trails. Wish it wasn't so cold out.  Heart Rate Monitor went crazy at first so shut it down until .7 miles.  6 miles with hr in the 75-80% range.

12:51/13:35/13:57/14:27/14:21/14:10  - slower pace because I was running around Wheeler Farm.

Montrail Streak Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.000.000.002.30

RHR 49

Easy 2.3 mile run at Wheeler Farm with Twilight.

Mizuno Wave Ascend 3 (2009) Miles: 2.30
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles running around the track at the Olympic Speed Skating Oval.  First 11 miles kept heart range below 75%.  1 mile walking as a cooldown.

Brooks Advantage (Blue) Miles: 13.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

RHR 48

2 miles walking with the dog.

2 days battling a computer bot.  May have to rebuild my brand new laptop!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on the treadmill this morning. 75-80% range.

RHR 50

Down in Provo now for 2 days for my dad's latest surgery.

Brooks Advantage (Blue) Miles: 6.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Very glad today that I got hobnails into a pair of shoes on Sunday night.

Rushed to fit in an 8 mile run this afternoon. I had to be home by 3 for a conference call I had set up.  Shortened the run to 7.5 miles because I was running out of both time and energy.  I was really concerned because I had absolutely no energy while running, then my stomach started rumbling at 6 miles and it dawned on me (dope slap) that the only thing I had eaten all day was a hot chocolate and apple fritter at 8 a.m. on the way to the hospital to get my dad.

Taking getting used to the effect of running in snow on my THR. 

12:00/12:48/13:22/13:01/13:16/12:54/13:18.

Very cold second half into the wind.  Is summer almost here?

Montrail Vitesse (9.0) Miles: 7.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.  My heel/achilles is sore today.

RHR 52.

Night Sleep Time: 0.00Nap Time: 7.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

RHR 52.

The heel/achilles is still sore. Going to set up a doctor's appointment.  Might take the day off from running again.

PM - don't like the burning sensation in the upper right heel.  After my office party I went to the gym and rode a stationary bike for 60 minutes (easy) to burn calories.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Apparently cycling does not ramp me up as much as running because I fell asleep quickly.

RHR 48 (yay to see it down again).

40 minutes on the Stationary Bike (Random/Level 3) this afternoon.  The Achilles is not burning today because I have not used it as much the last 2 days.

Time to shower and head off to the MoTab concert.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

RHR 53 after 9 hours of sleep. What's up with that?

Tried running on the treadmill tonight and gave up after 1/2 mile because the achilles was bothering me so much.

60 minutes on the stationary bike.

30 minutes on the recumbant stationary bike.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

RHR 53.  Taking a rest day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

RHR 47.

Hitting the gym later.

Doctor's appointment for the Achilles Tendon on Wednesday.

PM - 60 minutes stationary bike at the gym. Random cycle. Level 4.

Good lower body stretching.

1 hour upper body and core strengthening. Patellar Tendonitis is slowly improving. 2 weeks ago I wasn't able to do the lower back workout without modification because of the flexibility and pain in the right knee. Today there was no pain during that workout portion.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

RHR 48

Was going to ride the bike in the afternoon, but gave blood on the way home, so decided to not push my luck.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

RHR 48

Met with Dr. Longe this morning on the Achilles and a follow-up to the hamstring tendonitis.

Hamstring is slowly healing.  He says to just keep stretching and avoiding overdoing things, that it will probably take a long time to fully heal.

Achilles - good new is there is no thickening or tears, so I must have got smart and stopped before it went too far.

Current plan of action - another couple weeks of not running.  I'm hoping to gear up to start again on January 1.  

4x per day with the topical anti-inflammatory.  Daily do heat, specific stretching for the achilles (straight leg and bent leg), ice for 10 minutes.

I have the okay to ride the stationary bike, ellipticals, and pool work as long as I make sure to not push off with the toe.

After 1 week I am supposed to start doing a single leg pushoff on the mini tramp to get the calf muscles and achilles working correctly. Focus on good form.

When I do start running I should do it on the treadmill with an uphill slant.

PM - 60 minutes on the stationary bike.


Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked 2 miles with the dog after work.

60 minutes on the stationary bike at the gym - relatively hard effort.

45 minutes lower body and core strength training.

Drank a can of Ensure.

30 minutes on the Arc Trainer, easy effort.

10 minutes using the jets of the hot tub on the achilles and knee.

Achilles tendon stretching.  Icing.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

1 mile walking the dog.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

1 mile walking the dog.

60 minutes stationary bike.

60 minutes upper body strength training.

Stretching.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.700.000.000.000.70

1/2 mile walking the dog.

60 minutes on the stationary bike.

Couldn't resist - 10 minutes on the treadmill very easy pace and set at a 4 incline to reduce stress on the achilles.

Now back to baking cookies for my nephew's mission farewell next Sunday.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Things were pretty busy for a few days between work, working at the temple, Christmas Eve dinner at my place and Christmas, so I took a break or would have gone insane.

This afternoon I just had to run, so did 5 1/4 easy miles and felt pretty good. I think I might try to run 5-8 miles 3 days a week for the next month and cross train the rest of the time.

Broke out my Wii Fit for the first time (I bought a used one several months ago and never opened it). That was kind of fun - but it says I am 62 years old.

Mizuno Wave Ascend 3 (2009) Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2 miles walking the dog this morning after baking 2 cakes for my nephew's mission farewell and before heading up for the farewell.  It was cold out.  Ankle feeling okay after yesterday's run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Really tired when I went to bed, but got an emergency IT phone call that kept me awake another 2 hours.

PM

45 minutes actual workout time on my Wii Fit.

67 minutes on the stationary bike.

 

Rachel and I have been sharing emails this evening. Sad story of a person we know who passed away unexpectedly on Christmas Eve at 38 years old.  He had so much to live for but wouldn't take care of his Type I Diabetes and drank too much and ended up having some kind of heart failure.  That is way too young to die!  I've been passing along memories to my ex-husband who is the main speaker at his funeral.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

RHR 58.  Woke up sick.  Decided it would be best to take a rest day.  After work I took a nice nap.  Between that, vitamins and Emergen-C, I think I kicked the virus out pretty quickly.

Night Sleep Time: 7.50Nap Time: 1.00Total Sleep Time: 8.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

RHR 48. Feel a lot better this morning.  Did some calculations and if I run 13.11 miles in the next 2 days I will pass 1600 miles for the year.

PM - 5.75 miles on the treadmill.  Had to stop to get to a viewing.

Brooks Advantage (Blue) Miles: 5.75
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

RHR 49.

Needed to get in 7.5 miles today. Started my run at 2:30.  It was sunny and gorgeous out and I was taking off layers.  First two miles around Wheeler Farm.  Running through the snow was fun, but my achilles was making little whimpers, so thought I would try a new route from there.  Of course, shortly after that it got cloudy and started cooling down.  Ran down 9th East from Wheeler Farm to the Van Winkle. Then turned onto Van Winkle and ran up it to Golds Gym. Did a quick pit stop and water break there.  Headed back over to 9th East on 5600 South and took that to Vine Street, then over to 9th again and back to Wheeler Farm.  Nothing spectacular but I passed the 1600 mile marker.  Haven't used cross training miles in months as part of my running miles.  

Stopped by Wasatch Running and picked up a pack of heel inserts.  I've been reading that raising the heel takes pressure off the achilles and they agreed with me, so will give this a try.

Later - if I get ambitious - I might do Wii Fit.  I will be blogging my year end summary in my other blog, so check it out later tonight.

Thanks to all my wonderful running friends for supporting me this year!

Montrail Vitesse (9.0) Miles: 7.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.500.000.000.0055.50
Montrail Streak Miles: 6.00Mizuno Wave Ascend 3 (2009) Miles: 7.55Brooks Advantage (Blue) Miles: 24.75Montrail Vitesse (9.0) Miles: 15.00
Night Sleep Time: 132.00Nap Time: 8.00Total Sleep Time: 140.00Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com