Going With The Flow

April 2014

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15% off for Fast Running Blog members at St. George Running Center!

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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

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
Total Distance
63.60
Saucony Kinvara 5 #F0158 Miles: 33.30Saucony Kinvara Plum Miles: 3.00Saucony Cortana Gravy Miles: 8.00Saucony Fastwitch 5 Miles: 7.00
Night Sleep Time: 108.00Nap Time: 0.00Total Sleep Time: 108.00Weight: 118.06
Total Distance
4.00

PM - Cold rainy run with Jake around Murray, 4 miles at 8:05 pace. PT: 40 minutes of rolling, stretching, and general strengthening.

Saucony Kinvara 5 #F0158 Miles: 4.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
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Total Distance
5.20

Lunch JRP run with Devra and Allie, 5.2 miles at 7:30 pace. Quick speed change and I was ready to go for a presentation with the Director of Quality :) 

Saucony Kinvara 5 #F0158 Miles: 5.20
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 118.70
Comments(6)
Total Distance
5.50

AM - Chilly out this morning! 3 miles at 8:15 pace. Might do a short run this afternoon as well.

PM - 2.5 miles with 5x1min at 6:05 pace. Definitely not smooth.

Saucony Kinvara Plum Miles: 3.00Saucony Kinvara 5 #F0158 Miles: 2.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 118.50
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Total Distance
3.50

Lunch run near work, 3.5 miles at 8:30 pace.

"Training is like delivering a speech. Sometimes you have to pause for effect." Lauren Fleshman

Saucony Cortana Gravy Miles: 3.50
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 118.00
Comments(3)
Total Distance
5.00

Run with Jake and his friend Luke around Arlington, VA. Hilly route! 5 miles at 7:45 pace.

Saucony Kinvara 5 #F0158 Miles: 5.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments(1)
Total Distance
5.50

AM - Walked/jogged along the Cherry Blossom course to cheer on Jake and friends. Then ran a cool down with Jake after the race. He ran really well - 50:12!

PM - Post-race shuffle with Jake. I would've been cranking 6:30s if it wasn't for Jake's 8:45 pace slog fest :)

Saucony Kinvara 5 #F0158 Miles: 2.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(3)
Total Distance
4.50

Lunch run with Jake A, 4.5 miles at 7:45 pace. I was considering a day off from running, but then he asked if I wanted to run just as I was feeling guilty about eating a bunch of sweet potato fries. Super nice weather...getting excited about warmer temperatures.

PM - 60 minutes of PT with Todd.

Saucony Cortana Gravy Miles: 4.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
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Total Distance
4.00

AM - Wheeler Farm loops with Jake, 4 miles at 7:40 pace. First sports bra day of the year!

PM - 20 minute walk. PT: 20 minutes general.

Saucony Kinvara 5 #F0158 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.20
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Total Distance
6.00

Lunchtime run at the JRP with Jake A, Devra, and Allie, 6 miles at 7:45 pace. These weekly runs make Hump Day not so bad :)

PM - 20 minute walk. PT: 30 minutes.

From Coach Jay Johnson - Stop running with bad posture (aka “make sure you run up tall”). The cue "Stand Tall"  has been a major focus for me the last couple months

"Let’s say you are running on a treadmill and someone is viewing you from the side – you should NOT be leaning forward more than 1º or 2º.  But when runners get tired, the vast majority of them lean forward at the hip. This is bad because they are now striking the ground too far in front of their center, causing a braking force with each stride.  Not good.

The correction its cue are simple.  The correction is to “run up tall.”  Just say that in your head when you get tired – “run up tall.”  You’ll likely revert to a 1º-2º forward lean, which is ideal as you want to strike just a touch in front of your center of mass, pushing back into the ground to propel yourself forward.  Such a simple concept, such a simple cue – “run up tall” – but it will make a great difference in your pace in the final miles of a workout, a threshold run, a long run or a race.

The one thing to add here is that you need to strengthen your core – which includes the lower back and glueteal muscles, not just the abdominals – to be able to run with good posture.  So when you hear people blab on and on about core strength, they do have a point.  If you do the GSM I prescribe, you’ll get this work in – work that I often think of as postural work.  Run with good posture and you’ll run faster."

Saucony Kinvara 5 #F0158 Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
Comments(6)
Total Distance
4.00

AM - Yoga. Starting this up again...

PM - 20 minute walk at lunch. Then went running with Jake after work at Wheeler Farm, 4 miles at 7:50 pace.

Great article to read by running writings - How to properly run interval workouts

Novice runners usually go about doing the workouts one of the following ways:
1) Start out way too fast
2) Never hit the right pace
3) Sandbag the beginning, hammer the end
4) Pace the repeats poorly

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
5.30

Lunchtime run with Jake A on the Sandy Rail Trail, 5.3 miles at 7:45 pace. Lots of technical talk about running, and now I am confused about anaerobic threshold vs. lactate threshold. 

PM - 4 mile bike ride with Jake (runnning).

Wore the Saucony Mirage 5s today and love them!

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
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Total Distance
4.10

AM - Horsepark loops with Jake, 4.1 miles at 8:15 pace. I think it's time for me to take a down week...my psoas tendonitis is acting up more and I am having some groin swelling on my good side. Nothing that unusual for me, but a few super easy days might help.

PM - Skinned up to Emma Ridge with Jake ~1300ft. Snow was a total slush mess which made for both challenging skinning up and skiing back down.

Saucony Kinvara 5 #F0158 Miles: 4.10
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 118.50
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Total Distance
0.00

AM - Early skin up to Twin Lakes Pass ~1300ft. Skiing down was more fun than expected with a couple inches of new snow.

PM - PT: 40 minutes and hour long bike ride with Jake (run).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
7.00

AM - Yoga.

PM - Ran around Sugarhouse Park and on the track, first 4 miles with Jake on his warm-up and last 3 miles with Devra and Allie on their cool-down. I wasn't planning to run so much but couldn't resist the company! I can't even remember the last time I ran by myself.

Saucony Fastwitch 5 Miles: 7.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.50
Add Comment
Total Distance
0.00

Hit my breaking point...done with blogging for a while...will be back when I'm healthy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Total Distance
63.60
Saucony Kinvara 5 #F0158 Miles: 33.30Saucony Kinvara Plum Miles: 3.00Saucony Cortana Gravy Miles: 8.00Saucony Fastwitch 5 Miles: 7.00
Night Sleep Time: 108.00Nap Time: 0.00Total Sleep Time: 108.00Weight: 118.06
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