Miles:
1509 total / 0 in 2014
Goal:

Build strength and speed. Goal this time to freaking break 3:30!! Anything else is cake.

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Kirsten logged 1509 miles.

Last workout almost 5 years ago. Help get them back on track!

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Entries

  1. RUN
    great LT workout 5 mi 00:35 07:04 pace

    This is the first time I have ever hit every split on a LT workout. We don't do it on a track, instead we do 2K on the road with a downhill start and an uphill finish. I ran with Jeff and we... read more

  2. RUN
    great Warm up/Cool down 2 mi 00:19 09:30 pace

    Nothing special. Weather perfect.

  3. RUN
    good Recovery run 4 mi

    Glutes a little sore but actually went a lot better than last Wednesday! Silver dog enjoyed the run a lot!

  4. RUN
    great Soul Buster 15 mi 02:00 08:00 pace

    Todays workout consisted of 2 mile wu (17:43), 1 mile on the track at or around 10K pace (6:59), 8 miles long run pace (ranged from 8:50-8:30) and then back on the track 2 miles HMGP (7:18, 7:24) a... read more

  5. RUN
    great Tempo run 4 mi 00:29 07:14 pace

    Went great. I am being very disciplined this time around to increase my chance of reaching my end goals. The effort felt right for the pace and this was after the race on Sunday and a hard workou... read more

  6. RUN
    great Warm up/Cool down 4 mi 00:36 08:58 pace

    Nice and relaxed before and after our tempo run. Perfect weather.

  7. RUN
    blah Recovery run 4 mi

    My legs would barely go. Ran with Silver dog and she certainly didn't find the pace challenging at all!! Need to stretch tonight.

  8. RUN
    good Hills and Plyo 6.5 mi

    250m hill push with 750m recovery x 5. Did a 1 mile wu and .5 mile cd. My legs were sluggish and the hill but felt fine otherwise. Started raining on the last repeat. Plyo was less than inspiri... read more

  9. RUN
    great IBM 10K 6.2 mi 00:44 07:09 pace

    Time a little slower than I would have liked but overall, given that I am not a 10K runner, pretty darn good. I ran with even effort all the way and at mile 5 started a gradual pick up. Able to o... read more

  10. RUN
    great Pre race shake out 5 mi 00:43 08:35 pace

    Slept in until around 10am and then went on a super nice run with Silver dog. It was just gorgeous out - sunny, not humid, and a light wind. Looks like more of the same is on tap for the race tom... read more

  11. RUN
    great medium long run 6.5 mi 00:56 08:36 pace

    Nice hilly run. Still warm and humid. Is it ever going to cool down. I ran in my Brooks Launch shoes today. Was a little worried that the heel would be too soft but they felt perfect. Nice tra... read more

  12. Note from Wed October 14 - had an extra day off this week. I am starting to feel normal again. Tomorrow I am going to try out my Brooks Launch shoes. Eating much better - using some recipes from... read more

  13. Note from Sunday Oct 11 - had to choose between sleeping and eating well...running not even on the radar given how exhausted I am. Chose to sleep. My diet is not happening and I think it is contr... read more

  14. RUN
    blah Recovery run 00:50

    Had a group run but for logistical reasons I did it on my own. I ran 50 minutes w/o concern for distance or speed. It was slow but that is OK. Still quite fatigued.

  15. RUN
    good Easy with fast close 15 mi 02:06 08:25 pace

    First 10 miles averaged 8:40ish and felt like MGP! It was cool and humid and I started with arm warmers. Got warm quickly but always kind of felt cold. The last 5 miles was supposed to progress ... read more

  16. RUN
    good July in October 9.66 mi 01:20 08:16 pace

    Today it was 80 degrees with 85% humidity at 5am...WTF. It's October. Oh well we had our 20-20-20-20 workout today. 20 minutes of long run pace, 20 minutes of MGP, 20 minutes of HMGP, 20 mi... read more

  17. RUN
    good Recovery run 4 mi 00:37 09:18 pace

    Legs very sluggish to start but finished up feeling OK. I am very tired. Usually just sleep 4 hours on Wednesdays but got close to 7 today. I don't anticipate having any trouble going back ... read more

    • Anne S.
      Anne S.

      I'm always amazed at how sleep impacts the next day's workouts. Hope you get enough to bring on that A.

      about 5 years ago Like

    • Kirsten L.
      Kirsten L.

      It was too hot and humid to get an A class performance but I gave it an A+ effort!

      about 5 years ago Like

  18. RUN
    great Track HMGP 3 mi 00:22 07:13 pace

    Today Did a workout that consisted on 1/2 mile warm up - 30 minutes of core exercises and then 1 mile easy pace and 1 mile HMGP x 3. Ran the easy pace on a hilly loop and the HMGP on the track. S... read more

  19. RUN
    tired Easy part of workout 4 mi 00:37 09:15 pace

    This is the easy part of the track w/o we did on Tuesday. Supposed to run as close to long run pace as possible...I was a little slow for the first 2. Legs dead.

  20. RUN
    good Recovery run 5 mi 00:48 09:35 pace

    Slow and steady. Did an ice bath afterwards. My legs feel quite tired but one way or another, I'm going to get it together by Tuesday!