| Location: Decatur,AL,USA Member Since: Jun 30, 2009 Gender: Female Goal Type: Marathon Finish Running Accomplishments: Completed 4 half marathons (Huntsville, Nashville, Atlanta and Chickamauga) with a PR of 1:59:05 in Atlanta.
Completed several 10Ks and 5Ks as well. Short-Term Running Goals: Complete the Napa to Sonoma Half-Marathon July 19th, 2009 at a 9 minute mile pace.
Complete my first marathon, the ING New York City Marathon on November 1st, 2009, and while raising valuable funds to fight cancer. Long-Term Running Goals: Be a life long runner to maintain physical and mental health. Personal:
I'm not fast and never will be, but I love to run. I've completed all but one of the half-marathons with my dad. He and I will be running in the NYC Marathon together. We've gotten my mom into running too.
I also run short distances with our yellow lab, Allie, and sometimes we get Drew, my husband, to go along. We completed the River City 10K together in April, his first 10K. |
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| | Hills- about a 10 minute mill pace | |
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5 miles in 45 minutes plus 4 minute cool down all on treadmill. Varied pace between 6.2 and 7.5 mph. 20 minutes of leg work.
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8:56 average pace. Access Road trail loop down by the river with Allie. Her first run at Point Mallard since her having a her surgery- she loved it! Beautiful morning down by the river.
Long run tomorrow- 12 miles! | |
| | Point Mallard trails down and back x2 with a little extra to make 12 in the wave pool parking lot. 1hr 56 min 20 sec- 9:42 average pace. Felt good. Started to ache in the hips and lower back a little bit towards the end. |
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A little over three miles approximately. Just a short, slow jog with Allie in the morning to get her out and running. Didn't wear my garmin to keep up with pace and time. Allie got attacked by a dog down the street from the cabin at the river, so no more running in that direction down there again! She's okay though. |
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Hills this morning. A few seconds less than a 10 minute mile pace, as usual.
Core/Strength work |
| | Point Mallard Loop. Felt sluggish today (unlike Allie who jerked me everywhere!); 10 minute mile pace. |
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Refuge Road out and back; 9:23 mile pace- felt much better today.
Core Work |
| | Point Mallard Trails; humid today! 9:45 average pace. |
| | Point Mallard Trails after work. 9:23 pace. Was reminded of why I run in the morning instead of after work- it was no fun in the afternoon- hot and humid and tired from the day. Looking forward to tomorrow's morning run. |
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Refuge Road out and back, doubled up on hills today. Forgot my Garmin, so not sure of pace and exact distance, but think it was probably about a 10 minute mile pace as usual with hills. Morning runs are much better!!
Will take it easy the rest of the week because of Half Marathon in Napa-Sonoma, Ca on Sunday! |
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Morning run at Goose Pond in Scottsboro (there for work). Hilly run- took it easy, 10 min + mile pace.
Off to California tomorrow! |
| | Race: |
Napa to Sonoma Half Marathon (13.1 Miles) 01:55:31, Place in age division: 39 | | Beautiful Run through Napa and Sonoma, CA. New half marathon PR at a 8:49 pace. |
| | Treadmill run at hotel. 6.5-7.0 mph pace. |
| | Hike through the Redwood Forest outside Santa Cruz, CA. |
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Run with Allie down by the river. No run planned for training today, but felt like a run this morning, so we went. Slow pace- 10:48- strong wind all the way home. |
| | Point Mallard Loop 10:11 pace; core work |
| | Around Point Mallard trails and bike path out past Wolverine. Felt good- legs started to get a little sore towards the end. |
| | Point Mallard Loop with Allie. 10:00 mile pace. |
| | Major hills this morning. 10:30 pace. |
| | Double loop early morning at Point Mallard. 10:00 pace. |
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Down at the cabin on Saturday morning. Allie started running with me, but stopped about 100 yards from the house where the big black dog attacked her last time we were down there. She sat there and waited on me to come back and then ran the rest of the way. She wasn't stupid! She wasn't going to get close to messing with that dog again!
9:21 pace |
| | At Point Mallard Trails- I was too lazy to get up this morning to go, so I went in the hot, humid afternoon regretting the whole time that I didn't get up in the morning to run! It was so hot I felt like I couldn't breath a few times- had to stop and walk a little bit and I can't remember the last time I had to stop and walk I was feeling so bad. I will be up tomorrow morning to run to beat the heat! 10:29 pace. |
| | Hills, Hills and More Hills... |
| | Point Mallard Trails with Allie. |
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Out to Rhodes Ferry and back starting at the water park. 10:06 pace. Dad could have gone faster- I was slowing him down on the way back :) Felt good on the way out at a 9:41 pace, slowed on the way back at a 10:29 pace. I'm still not convinced these gel things work. I took one at the turnaround and had to drink so much water to get it down which made me feel heavy and slowed me down. I also think what you eat the night before matters (a steak is probably not a good pre-run meal!). I'll go light next week before the long run.
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| | Morning run at Point Mallard. 9:38 pace. 7 miles is definitely too far to go without something to drink especially in the summer. Need to have something out to drink next time! |
| | Hills.... in the rain... Running in the rain is kind of refreshing until your socks and shoes get soggy and it starts to rub blisters. Garmin was going crazy because it was getting wet, so I took him off at the turnaround so I'm not sure of pace. |
| | Point Mallard trails down and back at lunch time. 9:51 pace. |
| | Beautiful morning run with no humidity- felt like fall is on the way. Farthest I've ever run and it went well. A little sore afterward, but not too bad. 9:46 pace. |
| | 9:12 pace; loop at point mallard |
| | Hills- on a treadmill- not fun. It was much cooler than outside though :) 10 min pace. |
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Point Mallard Loop w/ Allie 9:38 pace. |
| | Race: |
Brooke Hill Run For Awareness (3.1 Miles) 00:24:06, Place in age division: 1 | |
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Point Mallard Loop. 9:17 pace. Did some arm and core work as well. | |
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Hill Repeats- 1.5 mile warm up and cool down. 4 times half way up hill, 4 times all the way up hill.
Last week of hill workouts on Tuesdays! Will start doing speed intervals next Tuesday.... |
| | Point Mallard Loop; 9:25 pace |
| | Out to Rhodes Ferry Park and back with a one mile double up on the trails for 14. Garmin was put on the charger wrong, so no watch to keep pace- about a 10 min mile pace though. |
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Switched Tuesday run to Monday b/c of holiday. Moving from hills to interval runs now on Tuesday.
2 mile warm up
3 x1 mile repeats w/ 400 m rest in between.
mile 1- 8:38 pace (felt faster than that, but oh well, Garmin doesn't lie)
mile 2- 8:24 pace
mile 3- 8:01 pace (struggle!)
2.5 mile cool down |
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On treadmill 8:57 pace. Leg Work- my hip has been giving me a little bit of trouble and doing some leg strength work has really helped it feel better over the last few weeks.
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| | Treadmill again. 9:13 pace. Core work. |
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At Point Mallard at lunch. Felt aweful- have no idea why. |
| | 30 minutes on the eliptical for a change of pace. Leg Work. |
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800 Intervals. Shooting for 4:00 minutes per interval. Yasso says if you are trying to run a 4 hour marathon, run 4:00 minute 800s (or half miles).
2 mile warm up and cool down.
1st Interval- 4:09
2nd- 4:13
3rd- 3:59
4th- 3:59
5th- 4:13
6th-4:08 |
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30 minutes elliptical; core work. |
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3 hours 23 minutes and 30 seconds. Most of it in the rain. Felt pretty good except for when we ran though a puddle and our feet got soaked. Thank goodness we weren't too far from the car and a change of socks. Slowed during the last few miles. Been feeling good cardiovascular wise, body just starts to get sore around mile 15.
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| | Early morning run- barely beat the rain. 9:43 pace. |
| | Point Mallard Loop with Allie. 9:24 pace |
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Moved Saturday run to Sunday b/c of yard sale to raise money for the Cancer Society for the NYC Marathon. Had a great turnout and made our goal!
Sunday run was tough! We were supposed to run 20, but I only made it through 16. At mile 5 I was dry heaving, and felt disoriented so I had to quit early. I think it was a combination of trying to run at 10:00 am (when the NYC marathon starts) instead of 6:30 am when we usually run, eating a powerbar before starting that I wasn't used to and just general fatigue.
Hopefully next weeks long run will be better! |
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1 mile warm up
Mile repeats w/ 400-800 meters in between
1st- 8:52
2nd- 8:18
3rd- 8:23
4th- 8:12
3.15 mile cool down back to the car |
| | 30 minutes on the eliptical plus leg work afterward |
| | Early morning through Point Mallard. 9:21 pace. Wonderful weather! |
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Out to Rhodes Ferry and Back and through PM trail again. Beautiful Fall Day AGAIN :)
Stronger pace on long run than ever before- 9:20. Think speed work combined with cooler/less humid weather helps.
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2 mile warm up
8x 800 repeats w/ 400 rest in between
1- 4:07
2-4:11
3- 3:49
4- 3:58
5- 4:03
6-4:02
7- 4:04
8- 4:05
1.3 cool down |
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on the ellitical, leg work |
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Pointe Mallard Loop plus a mile- 9:42, Allie pulling us everywhere slowed us a little bit. |
| | 3 hrs 48 minutes total. Really slowed at the end. |
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Mile Intervals
2.37 warm up
mile 1: 8:30
mile 2: 8:20
mile 3: 8:24
.50 in between each interval
1.23 cool down |
| | treadmill- 6.5-7.5 mph pace |
| | Cold and windy for the first time! 9:58 pace |
| | Point Mallard Loop with Allie on a day off! Left Garmin at home on purpose- leisurely, enjoyable run. |
| | 9:10 pace w/ Dad and Allie, tried to push it on the trail (about 2.9 miles) around a 8:30 pace. |
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