Going With The Flow

December 21, 2024

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Location:

Salt Lake City,UT,United States

Member Since:

May 08, 2011

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

Unaided -
17:16 OktoberFAST 5K (10/11)
17:23 BAA 5K (4/12)
37:10 Memorial Day 10K (5/11)
1:17:03 Long Beach Half Marathon (10/11)
1:17:21 USA 1/2 Champs - Duluth (6/12)
2:49:01 Philadelphia Marathon (11/11)

Aided -
16:52 Fight For Air 5K (6/11)
17:08 Provo City 5K (5/12)
1:17:52 Top of Utah Half Marathon (8/11)
1:17:54 Utah Valley Half Marathon (6/11)

Short-Term Running Goals:

Run consistently as I get back to 100% health. Stay patient!

Long-Term Running Goals:

Have fun training and racing.

Sub-17 5K
Sub-1:17 Half Marathon
Quality for the Olympic Trials in the marathon

Personal:

I am originally from Knoxville, TN and moved to SLC with Jake in 2010. I started racing in 2011 and had some great success before a major injury hit me in July 2012. I had athletic pubalgia surgery in May 2013...then again in Sept 2014 and am still trying to get back to my old self. Although running is my true passion, I love doing pretty much anything active outdoors - backcountry skiing, backpacking, biking, etc.

I've been running for the Saucony Team since 2011. I enjoy representing the brand and really do believe they make the best shoes :)

I work as a Quality Engineer for BD Medical in Sandy.

Favorite Blogs:

Jake K

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Skinning Miles (1000ft ~ 2.5 Miles) Lifetime Miles:						912.35
Hiking Miles Lifetime Miles:						10.50

Tue, Jan 10, 2012

Total Distance

6.10

AM - Spin class 50 minutes. Good workout.

PM - 6.1 miles. Met Jake up at Wasatch Blvd to run. Lookin' good for long run destination on Saturday.

I have a new plan for the next 5 weeks (until I go see Dr. John Ball in AZ). My goal is to get a strong base but also try to get my back feeling better.

Monday - 7-9 miles, strength training
Tuesday - Spin class, 4-6 miles
Wednesday - JAJA run 9-12 miles, strength training
Thursday - Spin class, 4-6 miles
Friday - 5-7 miles
Saturday - Long run 14-17 miles
Sunday - Cross training (hopefully skiing!), possible short run

This should put me at about 50 miles each week. So, I will still get some endurance (one long run and one medium-long run) and be able to work on speed (using spin class for this as well as doing fartlek runs once a week). Every day at lunch I will do 20 minutes of massage/stretching and work on core/hip strengthening. Probably the most important thing for me is to make sure my back is loose before I run, meaning that I need to devote a little more time to getting ready.

Night Sleep Time: 8.50	Nap Time: 0.00	Total Sleep Time: 8.50	Weight: 118.00

Comments

From Jake K on Tue, Jan 10, 2012 at 12:11:07 from 155.100.226.54

I can't wait to see how "waking up more than 5 minutes before you start your workout" goes! :-)

From Rachelle on Tue, Jan 10, 2012 at 12:37:42 from 159.212.71.69

Sounds like a good plan! I am the worst at being organized before I go out to run. I generally sleep in my workout gear and am lucky if I'm even awake when I leave the house. :)

Do you find that your back bothers you more in the colder temps?

From Jake K on Tue, Jan 10, 2012 at 12:40:13 from 155.100.226.54

Rachelle - back in my Colorado days, most mornings during the winter I'd hike up Vail mountain and ski back down before work. Since it was SO COLD and therefore very difficult to get motivated in the mornings, I used to sleep in softshell pants and ski socks to expedite the getting ready process in the morning.

That is what I love about summer... for guys all you need is socks, shorts, and you're good to go!

From Bonnie on Tue, Jan 10, 2012 at 12:57:27 from 150.135.115.42

While I have found that it takes me a little longer to get my muscles warmed up in the winter, the most significant factor for me is age. It is exponentially more difficult for me to stay "loose" and injury free without "warming up" now that I am nearing my 50s. I actually have to get up about 45 mins before I run, so can walk around (in pain usually) for 15 mins and then do my stretching/warm-up routine!

Sometimes running in the PM is better (though it creates a greater problem in terms of work-time conflicts).

From Andrea on Tue, Jan 10, 2012 at 13:32:55 from 72.37.244.100

I am notorious for going running within 5 minutes of waking up because I want to get as much sleep as possible (I know, I already get around 9 hours a night!). I think that the cold + not warming up is definitely causing me to be in more pain, on the run and after. I've been feeling like I'm 50 when I wake up for the past few months!

I'm going to try running in the afternoons or late morning 5 days a week, only early morning runs a couple times. Hopefully this will help. That and trying not to sit so much at work!

From allie on Tue, Jan 10, 2012 at 13:34:13 from 161.38.218.168

your plan looks great. it's the perfect time to get fully healthy and build a strong base. you'll be unstoppable this summer.

in regards to sleeping in workout clothes...james sleeps with his bib# the night before a race.

From emruns on Tue, Jan 10, 2012 at 13:57:57 from 76.27.114.171

Let me know if you want a spin or strength training buddy. I belong to 24 hour fitness also, and would like to add some of those elements into my training.

From Andrea on Tue, Jan 10, 2012 at 14:12:04 from 72.37.171.52

Allie - hahaha! I thought Jake was weird for hanging up his racing outfit in the closet!

Emily - I'll be in touch...workout buddy sounds great.

From Smooth on Wed, Jan 11, 2012 at 00:05:09 from 75.162.95.99

Great plan! You're SO SO SO smart to not neglect the little things that keep the body strong and healthy!!!

From JulieC on Wed, Jan 11, 2012 at 00:09:59 from 168.103.185.108

plans are great. So spinning really helps with speed? I assume because it teaches your legs to turn over. Are there studies that suggest this? just wondering since I belong to a gym but never spin consistently. Hope your back gets better soon--

From Hamdog Alum on Sat, Jan 14, 2012 at 18:33:22 from 24.240.65.116

Sounds like a great plan Andrea. This should also help keep you mentally fresh for when it really counts!

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