Liz
planks and stairs
- Site:
- http://pages.teamintraining.org/va/richmar12/egreeneyzm
- Miles:
- 899 total / 179 in 2013
- Goal:
To coach my TNT team through the winter to complete spring races and to run the Blue Ridge Marathon on 4/20/12
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Liz logged 899 miles.
Last workout about 1 month ago. Help get them back on track!
Entries
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FIT
alright 00:25
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RUN
good 20 mi 03:10 09:30 pace
Done. Not the best, but a decent run. First 6 on my own (riverviev park, up pantops, around MJH and back), 10 with the team (same 6, 4 out and back at the park), 4 more at the park on my own
- walk
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RUN
good 3.53 mi 00:33 09:16 pace
legs still kinda tired from Sunday so took it easy (with just a few hills thrown in at the end). shoes came untied 3 times in the first mile...strange!
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walk
good 1.5 mi 00:25 16:40 pace
Nice afternoon...Walked from work back to car instead of taking bus.
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RUN
great Virginia Beach 28 mi 05:40 12:08 pace
coaching TNT for the Shamrock Marathon. initially stationed miles 3-9, then ran up to 22ish to cover thru 25. cold and VERY windy, especially the last hour or so. so proud of the VA and Capitol tea... read more
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After the April marathon (may drop to the half), I'm going to take a break from long distance training for a while - just getting burnt out with the mid-week distance - I can't remember t... read more
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Most coaches recommend have breaks like that, and most runners ignore them. So good on you for listening to inner self.
2 months ago • Like
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RUN
good Spring Fling 10k - Waynesboro 6.2 mi 00:51 08:18 pace
Nice small race and pretty course - I should run in Waynesboro more often. Bit hilly, didn't push it, just ran comfortably. Lots of snow still around, but beautiful and sunny.
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Great Performance:
Good work. One day I hope I can say "Didn't push it" and do a 5:09Km/min pace.
2 months ago
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- RUN
- walk
- RUN
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RUN
good 7.9 mi 01:11 08:59 pace
Most of the team couldn't make it today, but ran with Kristen - pushed her a bit, making this almost a tempo run for her. Very cold when done, so didn't continue with more miles on my ow... read more
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Good run Liz. I'm surprised it's still cold there ... but then again, my geography is rubbish.
3 months ago • Like
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- walk
- walk
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FIT
good 00:35
cold, dark, freezing rain = stairs again. may keep these up once a week, tho, as am eccentric workout in preparation for blue ridge.
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RUN
good 14.4 mi 02:26 10:08 pace
cold, rainy morning, but felt nice. 10+ with the team...only 3 weeks out from race day for some of them, and everyone was still smiling at the end. I'm so proud of them all!
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Nice Job:
... and proud of your self to help getting them there.
3 months ago
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- FIT
- RUN
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RUN
good 10.1 mi 01:37 09:36 pace
So sick of being sick! 1st run in almost 2 weeks. First 5 with Chris, then finished up to 7.5 with Eileen, last on my own. Last bit slower than normal but felt ok. Maybe back on track this comi... read more
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Nice outing Liz. Glad to see you back on the road. Hope you've feeling better now.
3 months ago • Like
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- RUN
Liz
Good workout Liz
about 1 month ago • Like