Susie
Easy miles today as I plan to run again tomorrow and want to see how my heel does with consecutive runs. Followed the run with some foam rolling. Splits: 9:49, 9:58, 9:46, 9:53.
- Miles:
- 7806 total / 1077 in 2013
- Goal:
Hospital Hill half marathon, KC half marathon.
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Entries
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RUN
good Easy start 4 mi 00:39 09:52 pace
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VELO
good Genesis North 13.6 mi 00:50 16.3mph pace
Woke up to the sounds of thunder and raindrops, which didn't bother me but didn't bode well for the folks I know doing the KC or Clinton Lake triathlons this morning. My calves are tight ... read more
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RUN
good Double digits 10 mi 01:28 08:46 pace
Enjoyed 10 miles on the levee trail with my friend and GGRS co-worker Grace (who is a KU student, half my age and still willing to get up early for a run). We had a near run-in with a skunk (!) aro... read more
- Show 2 more comments...
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Wish I had video of the two of us as we spied the skunk and froze in our tracks!
1 day ago • Like
- VELO
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swim
good Genesis North 1400 yd 00:40 50:17 pace
Swimming isn't my favorite workout, but I always feel better after some pool time.
200 warmup
100 - 25 breaststroke, 25 backstroke x 2
2 x 200
4 x 100
100 kick
200 cool down -
RUN
great I love this weather 6.5 mi 00:57 08:47 pace
Beautiful morning, good miles, happy me. Splits: 9:05, 8:59, 8:56, 8:43, 8:33, 8:25, (4:26).
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VELO
good Genesis North 14 mi 00:47 17.9mph pace
Hard to stay indoors on a day like this, but my bike tires aren't road-ready ... need to change that soon. Good, sweaty spin though.
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Great spin workout Susie! With the crappy spring weather we just had get those tires on and get going outside.
6 days ago • Like
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RUN
good The Great Outdoors 6.5 mi 00:59 09:05 pace
Just about perfect weather, but my legs were kinda sluggish. Enjoyed the sun, blue sky and breeze. Splits: 9:23, 9:21, 9:07, 9:01, 8:57, 8:53, (4:27).
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Nice Job:
Nice!!!!!
7 days ago
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walk
Enjoying spring's best 3 mi 00:45 15:00 pace
Sunshine + clear blue skies + 70 degrees = perfect weather. Glad I could get out to walk a few miles.
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FIT
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FIT
good Studio Alpha 1.5 mi 00:13:00 08:39 pace
Didn't have much time for cardio before my workout. Plan to get out later today for a good walk in the sunshine.
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RUN
great Mother's Day 5K 3.1 mi 00:30 09:41 pace
What a beautiful morning for a run with my daughter! I ran with her and her friend Chloe, who both have participated in the elementary school's track club, which means running about 1.2 miles ... read more
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How awesome to run a 5k with your daughter....This will be a special memory!
8 days ago • Like
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RUN
alright 8 mi 01:10 08:45 pace
What a lovely morning - except for that darn NW wind! Running uphill into it during mile 5 was tough. This wasn't exactly a confidence booster as I try to cram for Hospital Hill, but it's... read more
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VELO
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swim
great Genesis North 1200 yd 00:32 46:56 pace
My biceps and chest muscles are still sore from Wednesday's workout, so kept it easy in the water today.
200 warmup
100 - 25 breaststroke, 25 backstroke x 2
3 x 200
100 kick
200 cool down-
Yes it was! Happy weekend!
11 days ago • Like
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RUN
good After the rain 5 mi 00:45 09:04 pace
First run in my new neon yellow GGRS shirt - can you say visibility? Last night's thunderstorms left behind the humidity. That plus my strength training yesterday made for a slower pace today.... read more
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FIT
good Studio Alpha 1.5 mi 00:12:00 08:00 pace
Squeezed in a little pre-workout cardio, then some foam rolling.
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FIT
good Strength training with Whitney 01:00
When the workout starts with slow-release chinup drops (or whatever you call them), you know it's going to be tough. Several one-leg balance moves that reveal the weakness in my right leg (tro... read more
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My body is feeling this workout the day after - love it!
12 days ago • Like
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VELO
good Genesis North 14 mi 00:50 16.8mph pace
Rainy morning. Headed to strength training later this morning ... we'll see how the legs like that.
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RUN
alright In a fog 5 mi 00:45 08:56 pace
Legs never really got into this one. Foggy and damp out there, but at least the sun is trying to break through. Bring on the summer heat! Splits: 9:12, 8:58, 8:58, 8:44, 8:50.
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The sun did shine a bit brighter today - think summer will get here yet! :)
13 days ago • Like
Fingers crossed for tomorrow!!
about 17 hours ago • Like • 1 person
Great run Susie! Hope all goes well!
about 8 hours ago • Like • 1 person