| Location: Flagstaff,AZ,United States Member Since: Jan 16, 2014 Gender: Female Goal Type: Local Elite |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 282.50 | 10.00 | 4.00 | 0.00 | 129.00 | 425.50 |
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| Night Sleep Time: 179.00 | Nap Time: 7.50 | Total Sleep Time: 186.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: Rainy, windy (but enjoyable!) LR w. David and Tulley. Started with them then peeled off to add on some extra miles on single track. Felt better than expected after another short night of sleep. I came home the previous night exhausted from a hard skin on the mountain to a super sick dog and needed to stay up most of the night to make sure I didn't need to take her into the vet. Made it through the night and my pup is back to normal... worth losing a few hours of sleep!
PM: Mountain with Christina and Rob. Finally some powder! Woohoo!! Beautiful descent and of course I have to take a huge biff on the most enjoyable section...oh well!
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 9.00 | 17.00 |
| AM: Easy around the Ft. Tuthill trails. The snow was already melted and it felt good to finally have a good dose of moisture.
PM: Crazy night on the mountain w. Krar. Went for the large loop out of bounds and of course I was working hard to just keep up then we tried to come down the bowl side of the slopes only to find winch ops halfway down so we had to skin back up and then come down weird drifted...I don't know what the heck it was but it beat the crap out of my tired legs. It was just random ungroomed drifts/bumps that lasted forever. I was thankful to just stay on my feet. Zero visibility and strong winds. Tough night! I felt adequalely wasted by the time we got back to the car. Fun stuff!
PT: laser and adductor w. AJ
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 7.00 | 15.00 |
| AM: uptempo, hip cont. to improve very gradually.
PM: Another hard night w. Rob. Took some steep pitches up to the top. Loved the route and the heart/lung/leg burn that it gave me! Sufficientley pooped after.
PT: little of this and that. laser
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| AM: Put in some miles on the Urban trail, stopped at the work for a skype meeitng then ran back home. Felt horrible running home as my blood sugar was crashing down with the 2 hour break in the middle of my run. Not ideal but the only way I could get in some mileage.
PM: on the mountain w. Krar, tried to push the upper section of the mountain to get a little extra aerobic stimulus in.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 6.00 | 20.00 |
| AM: Great run around Ft. Tuthill trails and finished off with the loop trail. Best I've felt since this whole spiral of injures set off in Nov. and could run with my normal stride/foot strike the entire run. Ahh, I've missed my normal running body! Welcome back right leg.
PM: Beautiful and calm evening skin up to the top of the mountain and then blitzed back down. One of the first times I've haven't descended in the dark. It was kind of nice to see beyone my headlamp.
PT: R hip, adductor and hamstring w. AJ, laser
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| AM: R leg even better than yesterday! Same loop, trails drying out nicely. Energy was good and everything seems to be coming around
PM: solo run up the mountain. Felt strong and would have added in an extra loop if my headlamp wasn't dying.
PT: foot
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| AM: Urban trail w. Sara. Amazing how the miles fly by when you have your old running buddy by your side. Also was excited to officially sign on w. Nike. Looking forward to representing and racing for them in 2014!
PM: Bowl side. Kept it pretty mello so I can get in a good effort tomorrow.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 6.00 | 21.00 |
| AM: good 2hr LR on forrest service roads. Felt great! Definitely could have kept going but wanted to make sure I get in another back-2-back long run tomorow and be able to keep up with the guys.
PM: solo run up the mountain.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 6.00 | 26.00 |
| AM: Nice LR w. Nick, Adam and Rivers on trails- Buffalo Park to Oldham, Rocky Ridge, up Shultz Creek and back down. A little flat from yesterday but that's to be expected. Felt like I could have kept going but wanted to be respectful of how much load I was putting on my healing tendon. Got home and somehow enticed to go on an hour hike then only had an hour or so before it was time to head up the mountain. Wowzers! Lot's of time on my feet today! Wore my new Nike Wildhorse trail shoes out of the box and they were awesome! Perfect fit and function.
PM: hard skin up the mountain w. J. Wolfe and E. Bohn.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 10 miles- Loop trail to Soldiers. Felt better than expected after a long weekend of training. Just a little flat.
PM: 4 miles-Great run with Tully on the gamble trails
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| AM: uptempo around Sinclari Wash trails. Foot feeling strong and stride is back to normal and seems to be holding steady! Beautiful day, wanted to keep running 10 more miles!
PM: Steep! w. Rob and Tinder. Felt strong and finally managed to not fall down waterfall. First time ever...must be gettign the hang of proper skimo skills.
PT: foot, some hip + laser on foot.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 10.00 | 0.00 | 0.00 | 6.00 | 20.00 |
| AM: Hard w. R. Krar. 50 min of climbing up Oldham and then a fast/hard bomb down Elden Lookout Rd. Felt like I was breathing through a straw for the first hour but a really solid effort.
PM: Steep and hard up the mountain. Good effort after the hard/long run with Rob but super hungry the whole time. All I could think about is finding a section that was wasn't too steep so I could rip into my pack for some strawberry clif blocks!
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 6.00 | 17.00 |
| AM: Gamble to Loop trail to Soldiers to the Urban trail....just kind of meandered around and kept connecting some of my favorite sections of trails from my house. Didnt' feel as tired as I expect after yesterdays long/hard effor x 2
PM: Moonlight skin w. Krar. Felt good! Only issue was runnign into some winch ops in the middle of the mountain. Would have been super dangerous if I was desending- no signs, no warnings, not marked at the trails head. Grr..
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 4.00 | 0.00 | 6.00 | 17.00 |
| AM: warm up and cool down w. Rob. 4 miles of TH effort hill work. Really tried to push the down hard, flip and grind back up. Deceiving hard for only being 4 miles of 'work'...although warming up and cooling down with Rob felt like a mini workout- bigtime two stepper until you are running faster, faster, faster....
PM: mountain w. Krar and Wolfe. Tired legs but stil a nice effort until I transistioned to come down. Snow conditions were pretty horrible and something felt off with my boots/bindings and I couldn't turn left. I stopped a couple times to trouble shoot but couldn't figure it out. Once I cleared the steepest sections I decided to coast in and then worry about it...then I hit ice and picked up speed like crazy, couldn't stop or turn and had a pretty big end over end. In a lot of pain after. I think I figured out what went wrong but ouch! Head/neck hurting, feel sick and feverish, lower leg is super swollen and achy. Going to need a couple days off to lets things calm down.
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| Night Sleep Time: 0.00 | Nap Time: 7.50 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off, no bueno.
PT: hamstring tendon/knee area, soleus, tib, gastroc, neck...it all needed work. Going to take me time with this and not rush back.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| PT: Lots of time with the laser, a little soft tissue and a short walk. Everything felt better throughout the walk except my head and neck. I think that's just going to be sore for awhile.
PM: Mountain with the guys. Back in the saddle. Decided to test out a skin and promised myself if it hurt I would just go back to the car. Somehow it didnt' bother my leg...maybe since it's not weight bearing? The descent was the only thing that caused 'pain' in my ankle and shin when I would hit icy, choppy sections. It seemed like the vibrations was what caused pain. Hopefully that doesn't mean it's a bone issue.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 | 10.00 |
| AM: sunrise skin. no pain except over bumbs on the descent.
PM: Easy, easy test run. Better than expected but didn't push my luck and go more than 30 min. Felt better after the run than before...always a good sign!
PT: glute where I smacked the ground, calf, shin...bascially whole lower leg that crashed into my boot and knee that twisted somewhere in the middle of the chaos.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 12.00 | 18.00 |
| AM: early morning skin the a 6 mile run. Surprised at how good it felt, even compared to yesterday's test run. Just super tight and sore but no pain and didnt' get worse throughout. Such a strange deal!
PM: harder run up the mountain with Rob.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 10.00 | 18.00 |
| AM: Super easy 60 min on the trails. Feel better but my foot looks horrible. So swollen, bruised and just battered. Not sure what to make of that? When I run it just feels sore, no pain but when I look at it or touch it...yikes! Still deciding if I need an MRI. PT says yes, I think if I can run an hour without significant pain AND it's getting significantly better every day then I should be fine.
PM: double run up the mountain.
PT: laser, a little ankel mobilization work and hip. Can't really have much work done on my calf or foot because of the swelling.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 6.00 | 18.50 |
| AM: Long skin up bowl side then a 9 mile run right after. Felt pretty pooped by the end but calf and shin feel better, look better and have a better ROM.
PM: Easy run from the house
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 7.00 | 15.00 |
| AM: Longer early morning skin session then straight to 8 miles on Shultz Creek. Still improving! Maybe at 75%. Didn't try to run much longer because I would like to see if I can get in a long run tomorrow. If I can't then I should probably pull out of my next race. If I can swing it without feeling worse after the run then hopefully I can proceed forward. Fingers crossed!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: easy on the trails with C. Vargo. Bumped the LR's to tomorrow and Mon.
foot- best yet!!
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM: LR w. Tinder and Vargo on pretty technical, rocky and hilly trails. Up and down, up and down the mountan. 'Only' 21 miles but a mechanically hard 21. Felt slightly uncomfortably in terms of effort most of the run wich was good. I need those types of runs that are a little out of my comfort zone. Foot held well and just narrow down to a super sore calf. Pretty remarkably considering last week at this time I could only handle a 20 min walk. I guess I will see how tomorrow shakes out.
PM: off!
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: Great quicker run w. Vargo. Third day in a row and I was a little worried I wouldnt' be able to hang with him but it ended up being perfect. Set out to hit 20 miles but decided to stop a little short. Still a solid 2 days. Calf better, knee on the mend.
PM: tempted to ski but decided to just do a little rehab instead.
PT: knee, calf
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: easy recovery
PM: ditto
Strength: full routine
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Same as yesterday
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 6.00 | 20.00 |
| AM: Elden hill climb w. Krar and some other guy visiting town. A nice fresh layer of snow on the ground but still runable.
PM: mountain w. Krar and Noah. A little dusting of snow, incredible sunset and had a great meal together after...pretty perect evening in my opinion!
PT: knee, hamstring
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 282.50 | 10.00 | 4.00 | 0.00 | 129.00 | 425.50 |
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| Night Sleep Time: 179.00 | Nap Time: 7.50 | Total Sleep Time: 186.50 | Weight: 0.00 | |
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