Training Log Archive: tornado_grlIn the 7 days ending Oct 24, 2010:
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Saturday Oct 23, 2010 #
Event: Lake Sammamish Marathon
8 AM
Run race (Lake Sammamish Marathon) 4:51:06 [5] 26.2 mi (11:07 / mi)
ahr:158 slept:7.0 weight:152lbs shoes: Brooks Ghost
Out and back flat course on gravel trail 80%, along the lake.
Set out with a goal of sub 5, with walk breaks. I worked up a pace calculator based on 4:30 run time, with 25 mins of walking (1 per mile)
We decided to skip walking in first 5k as a warm up, but did have to stop at first potty about 2.5 miles.
Nutrition stations at (4.5, 9, 13.1) were loaded with bananas, pb&j sammys, pretzles, water, Nuun, cliff shots, and gel packs. We stopped at everyone and loaded up on what we needed. I took a gel, water and nuun at each. A cookie, sammy and banana along the way too.
We walked at least 1 min for each mile until about mile 20 when it was getting too hard to walk. We decided to run the last 4 miles. Pregnant Cari could not run as fast as Larissa and I, so she did what she could, and came in only 2 mins behind us. The last four we ran past the finish, and doubled back in the park.
Finish was 19 mins slower than Victoria, we ran much faster considering the 5 stops and all the walking. Forgot to add in at least 4 more potty stops for the pregnant lady!
Set out with a goal of sub 5, with walk breaks. I worked up a pace calculator based on 4:30 run time, with 25 mins of walking (1 per mile)
We decided to skip walking in first 5k as a warm up, but did have to stop at first potty about 2.5 miles.
Nutrition stations at (4.5, 9, 13.1) were loaded with bananas, pb&j sammys, pretzles, water, Nuun, cliff shots, and gel packs. We stopped at everyone and loaded up on what we needed. I took a gel, water and nuun at each. A cookie, sammy and banana along the way too.
We walked at least 1 min for each mile until about mile 20 when it was getting too hard to walk. We decided to run the last 4 miles. Pregnant Cari could not run as fast as Larissa and I, so she did what she could, and came in only 2 mins behind us. The last four we ran past the finish, and doubled back in the park.
Finish was 19 mins slower than Victoria, we ran much faster considering the 5 stops and all the walking. Forgot to add in at least 4 more potty stops for the pregnant lady!
Wednesday Oct 20, 2010 #
6 PM
Run intervals (primer run) 33:49 [3] 3.42 mi (9:53 / mi)
shoes: Brooks Launch Blue
Tuesday Oct 19, 2010 #
Note
(rest day)
did not sleep very deeply last night, so I am going to take rest today, then one more run this week before Saturday's full mary with Larissa.
I need to keep the muscles from going dormant, keep the mitochondria fired up, move the lactic acid around from last week.
I need to keep the muscles from going dormant, keep the mitochondria fired up, move the lactic acid around from last week.