Shanon
Workout was to go 7 miles warm up, 6 miles @ 30-40 seconds slower than marathon goal pace, 6 miles @ mgp, 1 mile cool down. Great day out this morning. I've never run on the American River Parkway ... read more
- Miles:
- 4124 total / 279 in 2012
- Goal:
New year, new goals. BQ is done. Now, run 2:55 marathon, sub 1:23 half-marathon, sub 18:00 5K
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Entries
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RUN
good SRA Boston Training Group Lon... 20.01 mi 02:30 07:28 pace
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RUN
alright Woodcreek Loop 8 mi 01:03 07:50 pace
Took it easy today. Doing 20 tomorrow. This was a 3 skunker. Saw 3 dead ones within a 1/4 mile. Bad night for the varmints.
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good SRA Hill Repeats 7.14 mi 00:56 07:53 pace
3 mile warmup, 14x hill repeats, 2 mile cool down. Didn't know what to expect from the little hill, so went a little easy. Picked it up on the last few, but still had a lot left in the tank. Oh wel... read more
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Nice run Shanon!
4 days ago • Like
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Holy cow! What were the repeats that you could do 14 of them?
4 days ago • Like
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Ever go out to the back side of the Park Dr. hill? That thing is a monster! :)
4 days ago • Like
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Thanks @Jeremey! @Chris, these were short hill repeats that were about 400ft that I was doing in about 30 seconds. @Ashley, yes! I used to live at the bottom of that hill! I now live in West Park so no hills.
4 days ago • Like
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Well, I just bought plane tickets for Boston. I was worried about buying them due to possible injury, but when I was checking out, Orbitz offered travel insurance for only $22.75 where you could ge... read more
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RUN
good Zapping the Zero 8.5 mi 01:04 07:31 pace
I usually get this run in in the mornings, but had to be at work at 7:00 so I had to do it after work. Just as well as all of my speedwork is late on Wednesdays now. It was a little breezy and rain... read more
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good Long Run on American River Pa... 17.9 mi 02:17 07:39 pace
18 miles with 20 minutes at marathon goal pace. I was concerned about my foot, but it made it without any pain. Day off tomorrow and then run after work on Tuesday. If that goes well, buying my pla... read more
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Great job! Keeping fingers crossed about the foot.
8 days ago • Like
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Awesome long one Shanon! Glad all is going well. You're going to do awesome in Boston!
8 days ago • Like
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Nice run and good luck with all going forward. Hopefully this is a sign of good things to come in Boston.
7 days ago • Like
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alright Neighborhood loops 8.53 mi 01:06 07:47 pace
Well, I made past 8 miles with no significant arch pain, but when I stopped it started to hurt. I'm just wondering if it will wait until I stop running to hurt. I would be ok with that. I'll try ag... read more
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alright ARC Track workout 6.5 mi 00:44 06:46 pace
So I wanted to see how my foot would do after the pain that started yesterday. Today's workout was 2m warm up, 4x1000m, 400 jog, 1m @ marathon goal pace, 1m cool. I skipped the 1m cool. My foot did... read more
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That's not a good report. I hope the pains are nothing. :( Happy to hear you stopped when you felt the achyness. Probably real smart.
11 days ago • Like
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Get Better:
Hope some stretching, rolling and maybe a little rest gets it worked out. It was suggested to me to freeze golf balls and roll my foot with that (I've been battling PF too) and if nothing else, it feels really good. Good luck!
11 days ago
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Thanks Ashley. I've followed that protocol for my other foot. Currently doing all of the above! Chris, I hope too, but I know this feeling well. I can only hope it decides to go away soon.
11 days ago • Like
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Ugh!!! How frustrating. Hard not to over do it this far into training :(
10 days ago • Like
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RUN
injured Neighborhood out and back 7.16 mi 00:56 07:45 pace
Well, tonight I was gonna buy tickets to fly to Boston for the marathon. I think I will wait a week. I was forced to run after work today due to schedules. I never do that. I was tired. My legs wer... read more
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Ugh... TIme to get the foam roller out. Nice run still!
12 days ago • Like
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Maybe an extra day off or lighter work tomorrow to avoid over training and injury. Might be niggles like you call them just giving you a friendly warning that you are pushing a little too hard after the hill run.
12 days ago • Like
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RUN
good Long run in El Dorado Hills 15.61 mi 02:01 07:43 pace
Great hill workout the the SRA training group. Went up a pretty steep hill, Beaty Rd, in EDH. Beautiful day out. Time to rest the legs.
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alright Neighborhood out and back 6 mi 00:47 07:46 pace
My left quad is still a little sore, so took it easy today. 16 miles in El Dorado Hills tomorrow.
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alright Woodcreek Loop 8.01 mi 01:02 07:41 pace
Felt a little DOMS in my quads from Wednesday night's track workout. I've never had this before. Must have been the soft track. I've never run on a soft track before. Come on muscle adaptation!
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good ARC Track workout 7 mi 00:57 08:07 pace
Just guessing on total time. This was our first workout with Mary Coordt. Instructions were to run 2m wu, 4x800 @ 5K, 400 jogs, 1m @ Marathon GP and 1 mile cool down. She also said no Garmins. Well... read more
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Yeah, you blazed past me Shanon and I checked my Garmin -- you were on pace. It looks to be a good group.
18 days ago • Like
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Awesome workout Shanon. Was it at Woodcreek? I ran right past there(twice) between 6 and 640ish. Way to Nail your workout dude!
18 days ago • Like
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@John yeah, looking forward to the group atmosphere. Been solo all along.
@Craig, it was at the ARC track.
18 days ago • Like
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RUN
good Neighborhood out and back 7 mi 00:53 07:36 pace
Steady state run to start my 12 week BM program. Track workout tomorrow afternoon. I've never run in the afternoon. Should be interesting. Foggy today.
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I love running in the afternoon...but I think that's mainly because I hate getting out of bed in the morning. Anyway, the only real bad thing about afternoon running is nutrition...what you eat throughout the day and when to have that preworkout snack
19 days ago • Like
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Awesome 7 Shanon. You are going to OwN Beantown buddy.
18 days ago • Like
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Thanks Craig.
@Jeff, I quit caffeine because I quit drinking soda a couple of years ago and I never drank coffee. I still get a little caffeine from iced tea now and then and the dark chocolate occasionally, but definitely not daily. I wasn't quitting to quit caffeine per se, just the terrible things with soda. It wasn't hard for me.
18 days ago • Like
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RUN
good Neighborhood out and back 7 mi 00:54 07:38 pace
Well, my Garmin's battery crapped out after 1/4 mile. Just guessing on the time. It was the same run I did 4 other times this week. I charge my watch everyday. I hope it's not pooping out on me. Th... read more
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Awesome 7er buddy!
22 days ago • Like
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Mary Coordt is awesome :) I've heard her speak a couple times on nutrition for runners...she has some great tips. I'm pretty sure she works as a nutritionist when not running.
20 days ago • Like
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Thanks Craig.
@Liz, that is correct. We start training with her at the ARC Track this Wednesday.20 days ago • Like
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RUN
good Neighborhood out and back 7.01 mi 00:53 07:34 pace
4/5 seven mile easy runs this week. It was actually kinda a nice running in the rain this morning. Now, it was only a slight drizzle. I'll probably be complaining in a couple of days about the rain... read more
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good Neighborhood out and back 7.01 mi 00:53 07:37 pace
3/5 7 milers for the week. Waiting on the rain.
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good Neighborhood out and back 7.01 mi 00:53 07:36 pace
Might be the last dry run for awhile. Rain coming. Started out with a little TOFP so I ran with the strap of my VFF loosened. No issue from the PF though. My old ITBS and PFS are no longer a proble... read more
Fantastic run and cool on the coyote!
about 17 hours ago • Like
Great job, Shanon! Hope the group is working out for you.....
about 16 hours ago • Like
I agree, that last half was uphill and against the wind -- a tough place to establish MP after running 13 already.
about 15 hours ago • Like • 1 person