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Salt Lake City 5K

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Location:

South Weber,UT,United States

Member Since:

Mar 05, 2013

Gender:

Female

Goal Type:

Half Marathon Finish

Running Accomplishments:

Current PRs

5K: SLCTC Winter Series 19:06

10K: Phoenix 10K 2014 39:11

10 miles: Striders WRC 2014 1:06:13

Half Marathon: Dogtown Half February 2014 1:25:09

Marathon: 3:19 I ran the Ogden Marathon in May 2009

 

 

Short-Term Running Goals:

Our family is complete with 4 sweet girls. Now it's time for me to shed the weight and get back into running shape for good. I'm ready to work at it again in 2017!

Long-Term Running Goals:

Long-term running goals, Sub 3 hour marathon and 1:20 half marathon. 

Personal:

I'm married to my great husband Riley Cook. He helps me accomplish my running goals. We have 4 daughters Evelyn, Hannah, Nora, and Iris I'm also excited to be running for Utahrunning.com.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Flat Pink Lifetime Miles: 138.47
Brooks Ravenna Lifetime Miles: 348.10
Asics C. Lifetime Miles: 345.37
Adidas Lifetime Miles: 15.90
Total Distance
246.56
Brooks GTS Miles: 90.26Brooks Pretty Flats Miles: 51.22Brooks Ravenna Miles: 82.43Pink Asics Flat Miles: 3.20Asics Flat Pink Miles: 19.50
Weight: 0.00
Total Distance
7.00

4 miles outside, 3 miles finishing on the treadmill. AP 8:30

Brooks GTS Miles: 7.00
Weight: 0.00
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Total Distance
15.40

I ran a progression run around the Columbia river trail. Flat course, perfect weather. Miles 4-14 were progression 7:22, 7:36, 7:15, 7:16, 7:11, 7:05, 7:07, 6:51, 6:54, 6:31, 6:19.

Brooks Pretty Flats Miles: 15.40
Weight: 0.00
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Total Distance
9.00

30 minutes on the treadmill, then 5.5 miles outside. AP 8:30

Brooks GTS Miles: 9.00
Weight: 0.00
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Total Distance
10.25

I ran from my in laws house, a little on trails in her neighborhood. I ran into Merrilee and Angie warming up for their workout and joined them for a little bit. AP 8:42

Brooks Ravenna Miles: 10.25
Weight: 0.00
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Total Distance
11.30

Workout Wednesday: Fartlek 1000m/600m 4:00/2:35 pace

I did this workout on the parkway starting at the Uintah trailhead. 2 mile warm up.

Splits: 4:01/2:34, 3:59/2:33, 3:59/2:35, 4:01/2:37, 4:05/2:32, 4:02/2:48, 4:03/2:43 ended with one 400 @ 85. I felt sick on my 5th one, and the last three intervals were on a slight uphill. Overall, I'm ok with this workout.

 

 

Brooks Pretty Flats Miles: 11.30
Weight: 0.00
Comments(2)
Total Distance
7.20

Run on the trails with a group. Nice morning AP 9:04

Brooks GTS Miles: 7.20
Weight: 0.00
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Total Distance
5.50

Pushed two of my kids on the parkway this morning.

Brooks Ravenna Miles: 5.50
Weight: 0.00
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Total Distance
14.50

Run on the trails with a group. Felt tired today. AP 8:05

Brooks GTS Miles: 14.50
Weight: 0.00
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Total Distance
9.00

3 miles on the treadmill then outside 6 more miles with Angie.

 

Brooks Ravenna Miles: 9.00
Weight: 0.00
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Total Distance
9.26

I can only handle pushing my kids in the stroller for about 6-7 miles. That's about all they can handle too. I did 6.25 miles on the parkway then came home and did 3 more long miles on the treadmill. AP 8:40

Brooks GTS Miles: 9.26
Weight: 0.00
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Total Distance
10.12

Workout Wednesday: 3x800/400/200/1000  jogging rest was 1:45/1:30/1:00/3:00 conditions were windy and rainy. The wind and rain picked up more on my last set.

Splits 2:55/83/40/3:51, 3:00/84/42/3:49, 3:04/87/42/3:54

I feel ok about this workout considering the conditions.

Brooks Pretty Flats Miles: 10.12
Weight: 0.00
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Total Distance
9.00

Early morning run with Allyssa, Sariah, and Merrilee. Most of it was with Allyssa the other two did a tempo. AP 8:24

Brooks Ravenna Miles: 9.00
Weight: 0.00
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Total Distance
5.00

Quick 5 miles, running the SLC 5k tomorrow. AP 8:30

Brooks Ravenna Miles: 5.00
Weight: 0.00
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Race: Salt Lake City 5K (3.2 Miles) 00:19:46, Place overall: 2
Total Distance
14.35

I decide earlier in the week to run this 5K, just to see how I would do. My goal was to break 20 minutes, which I'm happy about. It was a cold morning. I got a 2 mile warm up in with Kathryn, then went to the start. There's not much to report about this race, it was a flat course and I got beat by a 13 year old girl. She was pretty impressive. She was ahead of me at the start then I was going to pass her at about 1 mile and she took off, I couldn't catch her after that. I thought she was a tough runner. I'm not ashamed to lose to her :). I'm happy with the pace I ran. I ended up with 3.2 on my watch at the finish, so did my friend Kathryn. Splits were: 6:04, 6:11, 6:11 last .2 1:19. AP 6:09 I was finishing in 6:02 pace. It's hard to sprint nowadays. My "sprinting" isn't much faster then my 400m repeats pace. I'm turning 30 tomorrow, I wonder if that has something to do with it.

 

Pink Asics Flat Miles: 3.20Brooks GTS Miles: 11.10
Weight: 0.00
Comments(2)
Total Distance
8.30

The "Hills are alive in Shadow Valley" run. AP 8:50

Brooks Ravenna Miles: 8.30
Weight: 0.00
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Total Distance
7.50

I got a quick 4 miles in AP 7:47 hoping to get 4-5 more miles in later this afternoon.

Another 3.5 miles on my treadmill this afternoon.

Brooks GTS Miles: 7.50
Weight: 0.00
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Total Distance
8.50

Workout Wednesday 4x1 mile repeats. I'm running a half this weekend, I didn't want to do to much or to little. Splits 6:04, 6:08, 6:12, 6:08. I went to fast on my first one which made my 3rd one feel more difficult. Not quite the even splits I was hoping for today. 2 mile warm up 2 mile cool down. 2 min. jogging rest.

Asics Flat Pink Miles: 8.50
Weight: 0.00
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Total Distance
7.10

Early morning 7 miles on the trails with Alyssa. AP 8:50

Brooks Ravenna Miles: 7.10
Weight: 0.00
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Total Distance
4.00

4 easy miles, heading down to St. George this afternoon for a race.

Brooks Ravenna Miles: 4.10
Weight: 0.00
Comments(1)
Race: Southern Utah Half Marathon (13.2 Miles) 01:26:23, Place overall: 1
Total Distance
16.00

Last week I decided to come down and run the Southern Utah Half with Riley. My in laws took our kids for us so we could drive down. I was hoping to run under 1:25, which would've been a PR but we had a strong head wind the whole race. I also surprisingly took 1st, which I was happy about. This was my first half marathon victory. The first 3 miles of this race are downhill, then it flatens out the last 10 miles. I was 5 seconds behind the girl in 1st for 7 miles, then I decided to pass her and see if I could hold onto 1st place. It worked and I put a 20 second gap on her and she stayed that far away the rest of the race. I kept thinking she would catch me eventually because it's unnatural for me to win a half. My splits: 6:09, 6:21, 6:09, 6:30, 6:28, 6:40, 6:35, 6:25, 6:50, 6:51, 6:46, 6:52, 6:32, last .19-1:08 I wasn't too happy with my splits that hit 6:50, 6:51, 6:52. I let the wind get the better of me those miles. I hit a bit of a wall. AP 6:33 for the race.

Brooks Pretty Flats Miles: 14.40Brooks GTS Miles: 1.60
Weight: 0.00
Comments(3)
Total Distance
9.00

9 miles in the afternoon. Legs didn't feel too bad. AP 8:04

Brooks Ravenna Miles: 9.00
Weight: 0.00
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Total Distance
9.00

7 miles pushing in the stroller this morning, then 2 more miles on the treadmill.

Brooks GTS Miles: 9.00
Weight: 0.00
Comments(1)
Total Distance
11.00

2.2 mile warm up. Workout Wednesday Fartlek 1000m/600m. The goal was 6:20 effort on the 1000 and 6:55 on the 600. I struggled today with this workout, I'm hoping it's because my legs weren't fully recovered from my last race. 3:55/2:30, 3:58/2:37, 4:02/2:37, 4:00/2:34, 4:09/2:39, 4:07/2:38, 4:23/ I turned my watch off and didn't get my last 600 split. My last 3 miles were done on uphills, the effort was there but it doesn't reflect in the time. 2 mile cool down.

Asics Flat Pink Miles: 11.00
Weight: 0.00
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Total Distance
8.10

Early morning run with Sariah, Alyssa, Merrilee, and Janae. Sore legs today.

Brooks GTS Miles: 8.10
Weight: 0.00
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Total Distance
15.18

Run with Janae on the trails early morning. Nice to be on the trails again.

Brooks Ravenna Miles: 15.18
Weight: 0.00
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Total Distance
6.00

Easy run in South Weber this morning. AP 8:29

Brooks GTS Miles: 6.00
Weight: 0.00
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Total Distance
246.56
Brooks GTS Miles: 90.26Brooks Pretty Flats Miles: 51.22Brooks Ravenna Miles: 82.43Pink Asics Flat Miles: 3.20Asics Flat Pink Miles: 19.50
Weight: 0.00
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