Going With The Flow

March 13, 2025

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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

Wed, May 16, 2012

Total Distance

11.30

AM - Wednesday Workout, JAJAK style with MarkP and friends. 1.75 mile warmup then 6x800m w/ 400m recovery + 2x400m. Goal was 5-10k pace (targeting 2:47). I ran the 800s in avg 2:46.5 and 400s in avg 1:23. I felt great today - the weather was perfect (except for the sprinklers watering lanes 1-6 of the track) and I felt very strong through six 800s. It's amazing the difference between 200m recovery jog (which I've been doing for repeats) and 400m recovery jog. I decided to run 8 reps after the 6th, but my hamstring twinged and I stopped on the 7th rep at 400m. Took a 30 second break to stretch then joined Allie on her last rep for another 400m. Cooldown around the track watching the guys do strides and Allie almost kill herself going over a hurdle, then more sprinkler madness around Sugarhouse Park. Felt like I had a lot left in the tank which is a good sign :)

The hamstring twinge seems to only happen on the track when I'm running faster than half marathon pace. It's my right leg, so I'm wondering if it's just a little too tight and the extra push-off on the turns is triggering the twinge.

PM - 1.8 miles. Distal hamstring attachment not happy.

Night Sleep Time: 8.50	Nap Time: 0.00	Total Sleep Time: 8.50	Weight: 117.00

Comments

From RAD on Wed, May 16, 2012 at 09:52:07 from 98.202.23.178

those darn twinges and trying to figure them out! nice job on those killer 800s! I've always done a 400 recovery, I probably couldn't make my goal paces only doing a 200!!

From allie on Wed, May 16, 2012 at 09:53:11 from 71.213.50.84

hey, i went over that hurdle with perfect form and landed gracefully.

great workout this morning -- you looked very strong. thanks for the boost on my last rep.

sprinklers. ahhhhhhhhhhh!

From Jake K on Wed, May 16, 2012 at 09:56:44 from 155.100.226.54

I wish they would turn on the sprinklers that are pointed towards the track when we are running on hot afternoons!

Perfectly executed workout this morning. Not too much, not too little, just right. Keep everything dialed back just a bit, then explode in June.

From Rachelle on Wed, May 16, 2012 at 10:26:27 from 159.212.71.77

Awesome workout Andrea! You totally nailed this and it has got to feel good to finish knowing you have more in the tank.

Smart call at shortening the workout when your hamstring started bothering you.

From Lulu Walls on Wed, May 16, 2012 at 11:38:15 from 155.100.212.98

Nice workout! Make sure to work on those glutes :)

From MarkP on Wed, May 16, 2012 at 11:52:34 from 75.162.247.151

2:46 pace...perfect. I think these work outs are easier with a group for sure!

From Tara on Wed, May 16, 2012 at 14:43:18 from 159.212.71.200

Nice work Andrea!

From Lily on Thu, May 17, 2012 at 09:10:15 from 67.199.178.210

Have you had an ART done on that right hammy? Seems like this has been bothering you for some time.

From Andrea on Thu, May 17, 2012 at 09:14:09 from 72.37.244.100

The right hammy, the back pain...I'm pretty sure it all stems from weak glutes. Need to be more like Lulu!

From Lily on Thu, May 17, 2012 at 09:17:16 from 67.199.178.210

Then the Sumo plia squat with a 20 lb weight would be perfect for those glutes

From runningafterbabies on Thu, May 17, 2012 at 21:28:06 from 71.195.219.247

Perfect workout. I definitely agree on the longer recovery. I found that the slightly longer recovery helps me maintain my stamina.

Of course I'm sure there is a time and a place for the killer BYU workout of 12 400s at 5krp with 30sec rest... then one more 400 all out. I'll save that one for another day.

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