Shawna
Absolutely loved this half around DC. They had a ton of things going on during the race so there was a lot to distract you :) I liked that there were so many runners too, about 15,000! The other ha... read more
- Miles:
- 224 total / 58 in 2013
- Goal:
Run a 5K in under 30 minutes. Compete in my first (out-of-box) competition.
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Shawna logged 224 miles.
Last workout 22 days ago. Help get them back on track!
Entries
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RUN
alright Nike Women's Half Marathon 13.1 mi 03:13 14:45 pace
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Ran the Nike Women's Half Marathon in DC this past Sunday. Was a great course and there were amazing people!
I'm finding that training runs or races, I continue to hit "the wall&qu... read more
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Slowly building up a good base will help with the wall problem. Not sure what your weekly mileage is like, but if you were able to build up to 20-25 miles a week with long runs of 8-10 miles it will eventually increase your speed and help some with the wall problems. Some could be pre-race nutrition too. Glad you had fun though.
22 days ago • Like
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walk
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RUN
great Sunday Funday 3.19 mi 00:36 11:17 pace
Good run, good company. I'm trying to work on lengthening my stride without my pace becoming a sprint... Having trouble with it though. Any suggestions?
Still having calf issues (insanely tig... read more
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RUN
Super Quickie 0.95 mi
Shaking out the legs post-WOD. Cut the run a bit short from pain/weird leg sensation. I injured my shin a few weeks back and it still hurts to put pressure on, but I never had an issue while runnin... read more
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Good way to get some of the burn out of the legs. Be careful on the leg if you have trouble putting pressure on it. It could easily be just a nagging bruise, but be cautious. Great run.
about 1 month ago • Like
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RUN
alright Manchester is really hilly. 7.47 mi 01:30 11:59 pace
Did a long run today that was meh. The whole thing felt like it was going uphill which was rough, but I also hadn't eaten a whole lot for breakfast and forgot my energy gel so by the last mile... read more
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great distance- and still a nice pace for hills
about 1 month ago • Like
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Nice run Shawna!
about 1 month ago • Like
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Hills can be a pain. They are great workouts though. Not getting enough nutrition can make a run harder, but you mentally pushed through and got it done. Great run.
about 1 month ago • Like
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RUN
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RUN
good 1 Year Run-iversary! 2 mi 00:21 10:26 pace
Today is my one year run-iversary! I celebrated by doing the Shamrock Shuffle, the first race I ran in last year :) Improved my time by 1:43... was hoping for better, but lots of kids/families run ... read more
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Congrats on your PR and anniversary! That's so cool!
about 1 month ago • Like
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Nice run and way to go on the anniversary
about 1 month ago • Like
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Woohoo!! Nice job!
about 1 month ago • Like
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RUN
good St. Paddy's Day Run 5.77 mi 01:08 11:47 pace
Long run - felt good! Had some calf tightness, but the girls I ran with had some good tips and a recommendation for a good ortho doctor has helped them with similar issues.
Also, finally bought a ... read more
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RUN
great Sprints plus 1.3 2.83 mi
Did 6 x 400 meter sprints. That was terrible... gym is at the bottom of a hill so all sprints go uphill. Mine were ok consistency-wise, but timing could have been faster all together. I've fou... read more
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RUN
good Post-WOD Run 3.28 mi
Tight calves, post-wod run. Coming back from an injury so the group I ran with didn't time it so we didn't feel the need to push ourselves and end up hurt again!
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awesome job not always the time that matters doing it is what matters
2 months ago • Like
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It's not the pace that matters. You got the run done. Have to get past the injuries first. Glad you are still getting the WOD's done.
2 months ago • Like
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Nice return running. Hopefully you'll be fine once your muscles decide to get out of hibernation mode :)
2 months ago • Like
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RUN
good First Long Run... 5.55 mi 01:00 10:48 pace
First long run in a while. Good company, good conversation. Felt like it went by quickly.
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RUN
great Chilly 4 Miler! 4.14 mi 00:45 10:45 pace
Been slacking on logging my miles here! I've been tracking them through an app on my phone. Oops :)
Did 4 miles with some friends from CrossFit - it was chilly! Only 25 degrees. It wasn'... read more
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RUN
good POst-WOD Quickie 1.5 mi 00:15 10:07 pace
Was supposed to run three miles today, but lack of planning kept me at 1.5.
I forgot how difficult it was to do CrossFit everyday and train for a half when you don't plan and end up trying to... read more
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Way to shake out the legs with a run after a great workout.
4 months ago • Like
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Ok... I think I am finally going to invest in a running GPS watch, now the question is - which one?! Suggestions and recommendations are greatly appreciated.
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You'll get a lot of comments on this one. I have a garmin 210. I like it a lot, but it may give more information than you are looking for. Someone I know got the garmin 10 and it gives you time, distance and pace from what I know and it comes in several colors and not as costly as some GPS watches.
5 months ago • Like
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I love my 405cx, but I don't think they make it any longer.
4 months ago • Like
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I have a Garmin 305. It's like a laptop on your wrist but It' still going strong after 2.5 years. Love it!
4 months ago • Like
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RUN
alright First Run since Thanksgiving 3.5 mi 00:36 10:19 pace
Oof. It's been a while.
Been keeping up with CrossFit 5 days a week, but using a different system to log. I figure I'd still keep track of my miles here though! Started training for anot... read more
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Nice run! I hear you with the cold temps, I miss running outside before work, and I am far too wimpy to get out in anything under 20 degrees!
5 months ago • Like
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Me too! I have a tough time breathing in the cold as well and haven't invested in a balaclava yet (though I'm not sure I'd wear it even if I had one!) I might start doing some lunch runs so I can be outside. I might be stinky for half the day, but I think that actually outweighs treadmill running :)
4 months ago • Like
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It was a good week - 3 PRS!
Back Squat - 135
Push Jerk - 105
Clean - 95Awesome :)
1 person liked what Shawna said - FIT
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FIT
great Yog-ahhhhh 01:00
Nice easy yoga tonight to help stretch out the arms and back after so much work the past few days!
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FIT
great Arms... again?!
1. WOD - 14 full rounds plus 17 reps
20 minute as many rounds as possible
- 5 pull ups (I did 2 rounds with ulls ups then switched to ring rows - ouuuuuuch!)
- 10 push ups
- 15 air squatFor th... read more
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Awesome job and way to go getting through the half. When you hit the wall it's hard to keep going even if you have to walk a bit.
22 days ago
Great job! Do you use any type of GU or anything during the run? That might help get you through. Whenever I feel that wall, I start to bargain with myself ... if you run the next mile, then you can have a 1 minute walk break, etc. It helps!
22 days ago • Like
congrats!!! D.C. is a great place to run. damn, potty stop!!
22 days ago • Like
It's all part of the learning, well done Shawna
22 days ago