Miles:
8681 total / 750 in 2016
Goal:

Become injury-free so that I can train for a BQ qualifying marathon. An Olympic distance tri.

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  • 18 miles
  • 01:22 time
  • 918 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    alright Dillons 4.1 mi 00:36 08:44 pace

    Ran Dillons just so I could get a good luck hug from Amy S. and Joanna. I'm counting on my fresh legs and lungs showing up on Sunday. Because today was not the day.

  2. RUN
    alright Quick workout 2.5 mi

    6 min (@ 8 min. pace) 3 min ez, 6 min (8 min pace). quick wu and cd. Leaving my own party early to get some rest.

  3. VELO
    alright Spin & Abs 11 mi 00:46 14.3mph pace

    Got to take it a little easier today.

  4. RUN
    alright Tune-up 10K 6.2 mi 00:52 08:25 pace

    Quite the A team that showed up at my door this morning. After a 9:06 warmup mile, our pace was between 8:12-8:25. Hoping to get my fresh legs sometime this week!

  5. RUN
    alright SCP 3 mi 00:27 09:02 pace

    Last time for the crazy 20/10, 3x4min(20sec hard/10 sec ez). Lots of people at the park not running. 7 days!

  6. swim
    alright It's been a while 2000 yd

    Whew! crazy breathing!

  7. RUN
    good Last long run 8.15 mi 01:19 09:41 pace

    Pace was supposed to be no lower than 9:45 for 80 minutes but we pushed the last quarter. Miles did good for being so sunny. 10 days. I will be booking the hotel. Today. You heard it here. Today!

  8. RUN
    Marathon Pace Workout 3 mi

    Warmup, 4xhalf mile at 4:10 (all were 4:09 on the dot), minute break in between, Cooldown. This was supposed to feel real easy. Not sure I can say that, but at least it wasn't real hard. 11 da... read more

    • Karla G.
      Karla G.

      11 days! Whoop whoop! 10 day forecast will be available tomorrow!

      9 days ago Like

  9. RUN
    good Scheduled 15 mi 02:09 08:35 pace

    15 miles, 10-12 at 8:30 pace. Thrilled to have Joanna join us for 7 and Jenna B. Zach B. and Fernando for the whole shabang! Jenna rocked the 20. She will do amazing at her marathon! Was able to pr... read more

  10. RUN
    good SCP 5K 3.1 mi 00:27 08:41 pace

    30/20 4:00, cut down to two because of dead legs. Enjoyed the run with Miles. Now on our way to meet my niece, Okalani in KC.

  11. RUN
    alright Dillons 6.33 mi 00:55 08:38 pace

    Dead legs but lovely company.

  12. VELO
    Catching up with Amy 14 mi 01:00 14.0mph pace

    that was my only goal this morning

  13. RUN
    alright FU Track Ladder 2 mi

    All things considered, it was good. Runners are fun people to hang out with!

  14. VELO
    DTY Spin & Abs 9 mi 00:42 12.9mph pace

    It was Fernando's Katy Perry Birthday Spin class. I'm still in quick sand.

  15. RUN
    alright LONG run 20 mi 03:29 10:26 pace

    After 3 nights of partying, I woke up to run 20 and felt I was in quick sand from the beginning. Fernando came with me to Rails to Trails where we started at Kellogg and Maize. Absolutely beautiful... read more

    • Travis W.
      Travis W.

      Nice run!

      18 days ago Like

    • Karla G.
      Karla G.

      party girl! So nice of Fernando to accompany you on this long run. Way to get 'er done! Sorry i missed big 40 party. So much going on this weekend.

      18 days ago Like

    • Amy M.
      Amy M.

      lady, these are the runs that make you mentally stronger... not the 20 milers on rested legs with perfect conditions outside. you nailed this one, proud of your hard effort!!

      18 days ago Like1 person

    • Joni Y.
      Joni Y.

      You are gonna do great, I have no doubt!

      17 days ago Like

  16. RUN
    good 20/10 3.66 mi 00:33 08:57 pace

    3x4 min (20 hard/10ez) 1/5 mile between. Was planning for 4 but my last night's frisbee injury was acting up. Played it safe for tomorrow's 20. See everyone for Fernando's party toni... read more

  17. VELO
    bday miles 8 mi 00:37 13.0mph pace

    Some easy riding next to my old 40 year old hubby. So glad he decided not to run 40 miles this year!

    • Shane
      Shane

      I was ready to take off work if he changed his mind

      20 days ago Like

    • Amy M.
      Amy M.

      ha, he might have been on his own in that case, eh?

      19 days ago Like

  18. RUN
    SCP workout 4 mi

    1/2 mile warmup, 800 (3:45), rest 400, 1mile (7:30), rest 800, 800 (3:40), 3/4mile cooldown. These were the times Coach wanted me to hit and that's what I did. Had to constantly look at my wat... read more

    • Amy M.
      Amy M.

      nice work, karlee!! tough speed workout after a great race on sunday!

      21 days ago Like

    • Jerry
      Jerry

      Impressive especially after your half on Sunday.

      21 days ago Like

    • Andy S.
      Andy S.

      Nice speed work Karlee!

      21 days ago Like

  19. VELO
    alright Spin & Abs 8.2 mi 00:34 14.5mph pace

    I was an exhausted mess. Taking tomorrow completely off.

  20. RUN
    great Prairie Fire Half 13.1 mi 01:44 07:55 pace

    Started with the 1:45 group with that being my goal (hoping to feel good and move on). Many thanks to Lacy Jaye H. and Kyle for keeping me in check and engaged. Was THRILLED to be joined by Joanna ... read more