Site:
http://runsisterrun.com
Miles:
6376 total / 306 in 2017
Goal:

Make it through the Great Ocean Road marathon enjoying the scenery and smashing the hills.

Track and share your training!

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  • 10 miles
  • 02:13 time
  • 1714 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great Easy effort with surges 6.01 mi 01:13 12:05 pace

    Didnt want to get up but felt good while I was out there. Most amazing sunrise this morning and a great podcast. Happy days.

  2. RUN
    tired Recovery Run 6.52 km 01:00 14:48 pace

    Perfect morning to be out there. Wanted to go faster but coach says sub 120 HR.

    • Lauren V.
      Lauren V.

      i'd be walking at that heart rate lol

      1 day ago Like

    • Symon
      Symon

      nice work - heard good stuff about HR training hope it does great for your running :)

      1 day ago Like

  3. RUN
    tired Enhanced Anaerobic Threshold ... 5.1 mi 01:01 12:00 pace

    Hot and windy. Not the greatest day to be doing my EAT but it was fun. I couldnt finish the last 2k with HR around 185 as I started to gag and thought my head would burst. Hoping it is cooler next ... read more

  4. RUN
    blah Saturday slow long run 22.1 km 03:04 13:23 pace

    Still struggling with the demands in my life. Makes it hard to keep my HR sub 140 at a decent pace. Super slow and it was mentally a bit of a challenge - always good prep for race day.

  5. RUN
    blah Build engine walk/run 6.11 mi 01:30 14:43 pace

    That totally sucked. HR was spiking all the time so I had to walk to get it down. Too much stress yesterday combined with too much delicious Pinot Grigio and not enough sleep. I will be a good girl... read more

    • Mike H.

      sometimes it just sux. Hope your long run goes a lot better.

      5 days ago Like1 person

    • Rosalinda

      Thanks Mike. It makes the good ones even sweeter.

      5 days ago Like

    • Tomaz L.
      Tomaz L.

      Sorry to hear. Doozies like this do remind (me at least, not sure about you...) that there's a big difference between running to live and living to run though. Cheers! ;-)

      4 days ago Like1 person

    • Rosalinda

      Thanks Tomaz, it also reminded me that life is too short to be allowing stress to interfere with your 'play' time. I am addressing the stress in my life and getting more balance. :-)

      4 days ago Like1 person

  6. swim
    great Waves with my SIL 1350 m 00:45 53:38 pace

    Back in the pool with my sister-in-law. It is so good to move your whole body. Going to miss it over the next couple of weeks as I have some travel coming up for work.

  7. RUN
    great EE with Surges 6.46 mi 01:15 11:36 pace

    It was dark, wet and windy this morning. Loved the surges - felt good and strong despite not enough sleep and still getting over a week of skiing. :-) Happy days.

  8. RUN
    great Recovery run 3.9 mi 01:00 15:23 pace

    Find in the muggy weather that I go slower with the same HR. Today was <120. I like running in the rain when its warm (and not torrential).

  9. RUN
    tired Easy effort with pick ups 5.6 mi 01:16 13:31 pace

    I was tired after the long flight back from Japan but so happy to be out there. Big week ahead.

  10. RUN
    good Easy effort 4.88 mi 01:00 12:17 pace

    Four days in a row - I dont know how people do running streaks. Looking forward to a rest day. :-)

  11. RUN
    great Easy effort with surges 5.19 mi 01:00 11:33 pace

    Always tough getting out the door at 5.30am for the third day in a row. Thought I would have adjusted by now! Still such a fun workout.

  12. RUN
    great EE with pick ups 6.06 km 01:16 20:04 pace

    Half a km further than last week doing the same workout. Not sure if my easy effort pace is getting faster or if it was cooler. Might have to start recording the temp.... Happy Monday!

  13. RUN
    great Slow long run 21.15 km 02:48 12:47 pace

    Long and slow - HR under 140. Slowest half marathon ever! Committed to the goal of aerobic base development and fat adaption - ego in check.

    • Marina
      Marina

      I love your attitude. I totally get what you're striving for but I still need to google "aerobic base development and fat adaption" lol. :) Great stuff, congrats!

      26 days ago Like1 person

    • Show 3 more comments...
    • Cathryn T.
      Cathryn T.

      Great job keeping the HR below 140! Now I'm monitoring mine, it's routinely 165-172 during most of my 5:20 min/km runs. I'm not sure whether I could be disciplined enough to keep it 140.

      25 days ago Like1 person

    • Rosalinda

      I know Cathryn! It has been really tough. My coach has a number of podcasts that go with the training plan and some of them cover off managing the ego and the concept of flow. There is a lot to learn beyond just slowing down. :-) I have been doing this for about a year and have not been injured in that time. It has so many benefits.

      24 days ago Like1 person

  14. RUN
    great Build Engine Run 6 mi 01:23 13:47 pace

    Had to be out the door at 5am - that was the hardest part of the run. Once I got going it was just a nice, easy shuffle while listening to some fascinating podcasts (thanks Darren C. for the recomm... read more

    • Darren C.
      Darren C.

      Did you listen to the recent Radiolab one about CRISPR? Wow that blew my mind!

      27 days ago Like

    • Rosalinda

      Wasnt it amazing!!! I tried explaining it to my science-mad 13 yo but I think I am just going to have to get him to listen to it. Today was 99% invisible and the sanctuary movement. Loved that one too.

      27 days ago Like

    • Runningmom6
      Runningmom6

      Great job!

      26 days ago Like1 person

  15. swim
    great Waves with my SIL 1100 m 00:30 43:53 pace

    Great to be back in the pool - just taking it easy as we slowly build distance. We have lost our swim fitness and both have a dodgy shoulder... :-)

  16. RUN
    great Intervals 5.06 mi 01:00 11:51 pace

    The first few minutes were a bit tough. Third day in a row getting up in the dark can sometimes take its toll. But I got into it and had a blast. Nailed my interval paces. Happy days.

  17. RUN
    great Recovery Run 4 mi 01:00 15:00 pace

    Love the long slow <120bpm run. It is really relaxing and allows me to listen to podcasts and just enjoy the morning. I always feel really good afterwards.

  18. RUN
    great Easy Effort with Pick Ups 5.73 mi 01:15 13:05 pace

    Love this run - pick ups every quarter mile with your HR sub 140 for the rest. So much fun.

  19. RUN
    tired No good run 6.74 mi 01:22 12:10 pace

    Sometimes things dont go to plan. Meant to do 19.2km but only managed just over 10. Felt really tired and just didnt have any 'spirit'. On the upside it meant that I got to enjoy watching... read more

    • Darren C.
      Darren C.

      Hard run Roz. Sleep or food perhaps?

      about 1 month ago Like1 person

    • Symon
      Symon

      Nice work still 10km more than 99% of people in the word this morning :P

      about 1 month ago Like1 person

    • Rosalinda

      Thanks Symon! And Darren - stress and sleep for sure. So much going on at the moment. Need to get back to my meditation practice.

      about 1 month ago Like1 person

  20. RUN
    great Build Engine Run 9.66 km 01:31 15:10 pace

    Listened to two great podcasts. It is a slow shuffle when you are keeping your HR below 130. Just kept thinking that I was doing my muscles good, filling them with oxygen for my long run tomorrow. :-)