Miles:
1231 total / 0 in 2014
Goal:

Tacoma City Marathon & Fall Race TBD - Qualify for Boston - there, I wrote it down!

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Shelly logged 1231 miles.

Last workout 7 months ago. Help get them back on track!

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Entries

  1. VELO
    Bike Trainer 01:05

    First time back on the bike in awhile. Felt good to get on and ride. 327 days until Arizona Ironman. Long way to go but back in the saddle!

  2. RUN
    alright Treadmill Run 5 mi 00:53 10:35 pace

    First run in awhile - since taking time off after Chicago Marathon. Back on the horse - training for Tacoma City Marathon - 17 weeks!

  3. RUN
    good Easy TM 4 miler 4 mi 00:36 09:05 pace

    Just logging some miles again. After CrossFit so legs a little tired but okay.

  4. FIT
    good CrossFit

    Decent workout. WU: (12 supermans, 12 shoulder presses, 30 jump rope) x 10; WOD: 12x100 row sprint (hard!)

  5. FIT
    good CrossFit Workout

    Warm up: (10 supermans, 20 situps, 30 jump rope) - for 12 minutes - about 8 reps of each; WOD: 400 m sprint, 12 situps, 12 clean & jerks. good workout.

  6. RUN
    tired Worst Run Ever 17 mi 02:55 10:17 pace

    Worst run ever I think. Never let me take time off again!!! Ever!! Hilly route - from Esther Short, up Fruit Valley to Salmon Creek train and south on Hazel Dell Ave. Hard from the first few mil... read more

  7. RUN
    great Shamrock 15k 9.3 mi 01:27 09:21 pace

    Great Shamrock 15k. Ran with the hubby and helped to push him up the hills. It was fun to just chill and enjoy the run.

  8. FIT
    Crossfit

    Warm up: push ups on rings followed by dips. (ladder, 1,2,3,4,5). WOD: push thrusters followed by dead lifts. Started with 10 reps of each then went down by one for ten sets.

  9. RUN
    800 Intervals 6 mi 00:53 08:50 pace

    Hard, hard, hard! 1 mi warm up, 6x800 with 90 seconds rest intervals between. 800s ran between 3:23 and 3:30. (i.e. 6:50 to 7:00 per mile pace) unfortunately, had to take a few 10 sec breaks betwee... read more

    • Rob B.
      Rob B.

      Whew!!! That is some killer speedwork Shelly!

      over 2 years ago Like

    • Amy R.
      Amy R.

      Those track workouts in Run Less Run Faster aren't easy!!! Nice job!

      over 2 years ago Like

  10. FIT
    Crossfit

    Warm up: (400m run, 10 pull ups) x 3; WOD: (1 clean with squat, 30 kettlebell swings, 20 situps, 10 push ups) x 5

  11. RUN
    20 miler in Vancouver 20.38 mi 03:04 09:01 pace

    Awesome run! Switched training plans to the Run Less, Run Faster program so this run was faster than I've been doing my long runs but gonna give its shot. Felt great. Goal was to avg a 9:08 so... read more

  12. swim

    Swim lessons, with coach against the water treadmill. Hard. Realized I'm only a few months away from my first Tri and realized i need to focus on improving my swim! Trying not to panic!

    • Amy R.
      Amy R.

      What Tri are you doing? Nice job getting lessons!

      over 2 years ago Like

    • Shelly D.
      Shelly D.

      I think my first is going to be Blue Lake the beginning June. Soon! Yikes! Have you done that one?

      over 2 years ago Like

    • Amy R.
      Amy R.

      I did girlfriends and dudes. I am going to sign up for the Blue Lake Oly Tri for my first Oly distance though.

      over 2 years ago Like

  13. FIT
    CrossFit killer!

    Warm up: (12 box jumps, 12 kettlebell swings) x 5; WOD: (10 squat thrusters with 45 lb bar, 10 push-ups) x 8. Squat thrusters were killer! Hard workout.

  14. RUN
    good Camas Hilly Loop 12 mi 01:48 09:01 pace

    Finally a good run. Hilly loop - gym, up 1st, south on Parker to Pacific Rim then west to 192nd & then an out and back to finish it up. Felt strong on the hills.

  15. RUN
    good Treadmill Intervals 5 mi

    1 mile warm up; 6 800s each in 3:40 with a 400 recovery jog between at 9:30 pace.

  16. FIT
    good CrossFit

    Warm Up: (30 lunges, 10 boy pushups) x3; WOD: (12 shoulder presses, 12 kettle bell raises, 200 m spring) x5; 50 sit-ups, 25 knees to bar, 15 toes to bar

  17. FIT
    CrossFit

    This is why you should add your workout right after you do them cause I can't remember it all! Just putting it down. Did squats for warm up. Then did burpees and pushups during the workout b... read more

  18. RUN
    blah House to Heritage Trail (x2) ... 18 mi 02:53 09:36 pace

    Crappy 18 miler. House to Heritage Trail (twice) and back. Garmin didn't work so had no idea on pace, etc. Felt weird. Just felt blah and yuck.

  19. RUN
    Short run 7 mi 01:05 09:17 pace

    Easy run with 10x100 strides thrown in at 7:20 pace.

    • Michael S.
      Michael S. Nice Job
      Nice Job:

      Nice finish for your week; or start to a fresh one!

      over 2 years ago

  20. RUN
    Treadmill 5 mi 5 mi 00:47 09:24 pace

    Steady five miler.