Site:
http://www.thinkspot.net/sheilaruns/
Miles:
13481 total / 949 in 2013
Goal:

Swim 100 yd in 1:14 or less AGAIN in 2011. San Fran Half Marathon in under 1:50. Train w/ Jenny for her first triathlon.

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Entries

  1. Sheila K.'s Photo Sheila
    RUN
    good Diamond Bar 0.72 mi 00:16 22:50 pace

    Bonus 'mile'

    19 days ago
  2. Sheila K.'s Photo Sheila
    RUN
    alright Chino Hills 4.05 mi 01:32 22:37 pace

    Run/Walk with the IERC folks

    19 days ago
  3. Sheila K.'s Photo Sheila
    RUN
    alright 2 mile loop 2.1 mi 00:51 24:25 pace

    Run/walk with a lot more walk than run but farthest so far

    about 1 month ago
  4. Sheila K.'s Photo Sheila
    walk
    good Chino Hills 1.08 mi 00:31 28:23 pace

    Walking with a little run

    3 months ago
  5. Sheila K.'s Photo Sheila
    walk
    good Tuesday night hills 0.69 mi 00:27

    where did I go?

    3 months ago
    • Ted
      Ted
      Ted

      Doesnt matter where you walked, as long as you are walking and recovering!! Welcome back!

      3 months ago • Like

    • Show 6 more comments...
    • Rina M.P
      Rina M. Hi-five
      Rina M. Hi-five:

      Hi Sheila! Great to see you back on here! You doing OK? According to the smiley face, I would say YES! Whoot! :+)

      3 months ago

    • Douglas S.
      Douglas S.
      Douglas S.

      AWESOME!!! So incredibly great seeing you getting out again! Keep up the great work!!!

      3 months ago • Like

  6. Sheila K.'s Photo Sheila
    FIT
    good Home Strength Training 00:30

    Finally doing some strength training again. Since my bike crash Jan. 22nd I didn't initially because of recovery from injury. And then it was so close to my marathon, so I waited. OK, time to ... read more

    9 months ago
  7. Sheila K.'s Photo Sheila
    swim
    good Mt. SAC Early Morning Masters... 3600 yd 01:21 39:36 pace

    Warm up: 500 ez.
    Main set:
    24x100 odds streamline kick w/snorkel on 3:00, evens free sprint on 1:50.
    16x25 sprint on :30.
    Cool down: 300 ez.

    Damn good swim today. Incredible consistency on my ... read more

    9 months ago
    • Rina M.P
      Rina M. Great Performance
      Rina M. Great Performance:

      You have one of the toughest coaches Sheila! He must also be aware that he has a tough student. :+)

      9 months ago

    • Sheila K.
      Sheila K.
      Sheila K.

      Yup. and yup. ;)

      9 months ago • Like • 1 person

    • Leo D.
      Leo D. You're an Inspiration
      Leo D. You're an Inspiration:

      Awesome workout Sheila! I may borrow from this. I've done 5 x 4x100s descending with minimal rest before, but I'm not great at kicking either and honestly would be more tired from that.

      9 months ago

    • Sheila K.
      Sheila K.
      Sheila K.

      Well, it all depends on how much effort you put into the kicking. I _can_ kick much harder than I did today. I was seriously using it as active recovery. Honestly, 4 days after the marathon....1200 yards of kicking...active recovery on kick == YES. My coach is a little nuts sometimes.

      9 months ago • Like

  8. Sheila K.'s Photo Sheila
    VELO
    good CC Hump Day Ride - Rosena Ran... 27.18 mi 01:55 14.2mph pace

    Nice recovery ride with the CC group. Mostly keeping it to a moderate to easy pace. A couple of places pushed for a short bit on uphills. Only a modest amount of climbing on this ride. Legs felt gr... read more

    9 months ago via Garmin   
  9. Sheila K.'s Photo Sheila
    swim
    good Mt. SAC Early Morning Masters... 3200 yd 01:17 42:21 pace

    Warm up: 10x75 [25 swim, 25 kick, 25 drill].
    Main set:
    12x50 kick 1-6, 10-12 :10 RI, 7-9 :05 RI.
    10x100 pull on 2:00.
    12x25 kick on :45.
    12x25 sprints on :45
    Cool down: 250 ez.

    Crazy lot of k... read more

    9 months ago
  10. Sheila K.'s Photo Sheila
    swim
    good Mt. SAC Afternoon swim - self... 3100 yd 01:06 37:28 pace

    Warm up: 600 swim, 200 kick.
    Main set:
    2x300 pull.
    10x50 odds back, evens breast.
    400 free.
    200 kick.
    400 pull.
    Cool down: 200 ez.

    Swimming restores me. Felt very good when I left the pool.... read more

    9 months ago
  11. Sheila K.'s Photo Sheila
    RUN
    good L.A. Marathon 2013 26.22 mi 03:33 08:06 pace

    PR Marathon. 3rd in age group. Raced this according to plan. Plan was: start off slow, hold back, first half slower than second half (should feel easy) and run negative splits. And that is essentia... read more

    9 months ago
    • CarolP
      Carol
      Carol

      Congrats!!!!

      9 months ago • Like • 1 person

    • Show 9 more comments...
    • Sheila K.
      Sheila K.
      Sheila K.

      Thanks, everybody. So happy. I cannot tell you. And then, guess what...this morning at breakfast in the Fairmont Hotel restaurant...who sits at the table across the way from us... Deena Kastor!!! I got her to sign my bib and I got a picture with her. I will post it later. :)

      9 months ago • Like • 1 person

    • Craig
      Craig Great Performance
      Craig Great Performance:

      SOOO Happy For you Sheila!!!! Enjoy the libations and recovery!

      9 months ago

  12. Sheila K.'s Photo Sheila
    RUN
    good Short, easy last run before L... 4.08 mi 00:32 07:57 pace

    Last run before L.A. Marathon. Night run. Haven't done one in a while. Felt good. Of course, it always feels better after you're at least 3 miles in and there I was almost done. Oh well, ... read more

    9 months ago
  13. Sheila K.'s Photo Sheila
    swim
    good Mt. SAC Early Morning Masters 2000 yd 00:41 36:04 pace

    Warm up: 400 swim, 300 kick, 200 fingertip drag.
    Main set:
    4x150 on 4:00. [100 controlled, 50 sprint].
    100 ez stretch.
    200 scull w/snorkel.
    Cool down: 200 ez.

    Didn't sleep well again last ... read more

    9 months ago
    • Leo D.
      Leo D.
      Leo D.

      Glad your legs are feeling better. BTW, that's a lot of warm up in relation to the main set.

      9 months ago • Like

    • Sheila K.
      Sheila K.
      Sheila K.

      Yah, it is a lot of warm up. But the rest of the group swam a lot more yardage. I cut it short this morning. Anyhow, it was all good insofar as taking it easy, taper, etc.

      9 months ago • Like • 1 person