| 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: |
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| Saucony Getgo Miles: 86.90 | Asics Speedstar Miles: 401.16 | Adidas Adizero Miles: 100.10 | Saucony Type A4 Miles: 32.20 | Saucony Kinvara 2 Miles: 239.30 | Saucony Omni 8 Miles: 122.45 |
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| Night Sleep Time: 1597.50 | Nap Time: 0.00 | Total Sleep Time: 1597.50 | Weight: 116.15 | |
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Run - Typical Sunday run before skiing. Ski - Skinned 3063 ft and skied back down.
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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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| | Morning - Horsepark loop. Midday - Strength class 30 min Afternoon workout - 2 miles hard, mile easy, .78 hard (6:03, 6:07, 8:00, 5:30 equiv)
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| | Morning - Medium long run. |
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| | Morning - Horsepark loop. AfternoonÂ
Afternoon workout. |
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| | 7.0 miles easy.
Felt TIRED. Having a lot of back pain the last couple of weeks - not sure what it is from.
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| | 4.5 mile horsepark loop Took it easy in preparation for the 5k race tomorrow. |
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| | Race: |
SLRC 5k Fun Run (3.1 Miles) 00:17:52, Place overall: 1, Place in age division: 1 | | Ran 17:52 for 5k!! It was hard - not used to running so fast. 5:33, 5:38, 5:55, :44. So exciting! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Run - Typical Sunday horsepark loop before skiing. Ski - Skinned 3777 ft and skied back down. Stupid Chute is super fun!
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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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| | Felt a little fatigued from the weekend, but overall good run. |
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| | Morning easy run 3.2 miles.
Afternoon HARD workout total 7.2 miles - 4 x 1200 w/ 400m jog + 4 x 400 w/ 200m jog, 600 b/w the two (4:38, 4:38, 4:37, 4:37, 1:28, 1:25, 1:24, 1:27).
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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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| | Morning run 3 miles with Jake to Sugarhouse then back home. |
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| | Noon run - easy 5.8 miles. Tapering for race. Evening ski - 1800 ft skinning and ski back down on ICE!
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| | Easy run before Provo Half tomorrow. I feel ready! |
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| | Race: |
Provo City Half Marathon (13.1 Miles) 01:21:43, Place overall: 1, Place in age division: 1 | |
I have had my mind set on the Provo
City Half Marathon since the beginning of this year. I really liked the
looks of the course because it was a fair course at altitude. So many
races here in Utah have large elevation drops to account for the
altitude, but I was just looking for a relatively flat unaided course.
My training has focused on the half marathon distance for this race (and
the Utah Valley Half coming up in another month).
That
said, I am very excited about my performance. I won the race!! But more
important than that, I have improved significantly in the last few
months and I exceeded my goal race time by over two minutes. It is a
great feeling to know how hard I have trained this winter/spring and how
much it has helped. Honestly, I owe about half of the credit to Jake
because he has run about 70% of my mileage with me and been a great
resource (I'm starting to call him Coach).
About
the race: My plan was to run 6:20 miles for the first few miles, then
try to negative split from there on out based on how I was feeling. As
soon as the race began, I settled into a pace that felt relatively easy -
6:00 for the first mile. Another girl (Kassi Harmon) was right there
with me, and I made the decision to just go for it. Try to maintain her
pace . About 5 of us ran in a pack for about 4 miles. 6:16, 6:06, 6:13.
People started dropping off one by one, until I was running alone. I was
determined not to drop off the pace at this point because I couldn't
handle the idea of going out too fast. I was feeling pretty good. Miles
5-11 were pretty uneventful (6:12, 6:08, 24:33 (4 miles around 6:08),
6:09)...I was disappointed that there were no mile markers throughout
the entire bike path. There were definitely times when I was unsure if I
was even going in the right direction. But I made it through. Back on
the road, I almost got run over by a truck because he refused to stop
despite the 5 volunteers with stop signs and me running in front of him.
That adrenaline rush helped me through to mile 12 (6:19). I was really
feeling the fatigue here, and it was hard to push through with no other
runners in sight. The bridge at about 12.5 miles didn't help - it was
much harder on the way back! I pushed through to the end (with Jake
right there cheering me on) and was so happy to see my time and be done!
The last 1.1 miles was around 7:00 pace, so WAY off my other splits [EDIT: Turns out the course was about 0.05 mi long, so that last stretch was actually ~6:40 pace].
But I am still proud of the way I raced. I went for it, and although I
blew up a little at the end I still ran much faster than I thought. After the race, I got to talk to a lot of other runners in the area. It seems that everyone knows everyone else around here...they were all so friendly. The race scene is such a fun and motivating environment - I love it! Afternoon - 90 minute bike ride on Bonneville Shoreline trail.
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Run - Easy shake-out after half-marathon yesterday (8 min/mile). Felt pretty exhausted!
Ski - Skinned up 1830 ft and skied down.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 119.80 |
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Morning - Medium-long run in the rain (11.3 miles in 7:35 min/mile). I feel ~80% recovered from the weekend.
Afternoon - 2.8 mile shakeout.
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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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Morning - 6.1 miles run to Sugarhouse with Jake and back home (7:22 min/mile). My legs are back under me, but my lower back is really hurting today. I didn't sleep very well b/c of it last night. Afternoon - Ran up 1500 to Jake (running home from work) and two laps around Sugarhouse Park. 4.5 miles |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| |
Morning - Easy horsepark loop 4.5 miles Afternoon - TOUGH workout. 2-4-8-12-12-8-4-2 w/ 200m jog in between. 2s and 4s at 5k (5:40) pace, 8s and 12s at 10k (5:55) pace. Went to TCBY to celebrate afterwards :o)
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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| |
Morning - Ran up to Sugarhouse with Jake and back home 6.0 miles (7:30 pace). Felt fatigued from the workout yesterday in the last couple of miles. Afternoon - 2.8 miles easy around Sugarhouse. Felt tired.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 119.40 |
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| |
Morning - easy horsepark loop. This was the first day that I didn't wear a toboggan or gloves! Afternoon - laps around Sugarhouse Park, medium. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 119.00 |
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| | Started at Mutual Dell golf course, ran down Emigration Canyon, then along Wasatch Drive/Blvd to the mouth of Big Cottonwood Canyon. http://twitpic.com/4xk55e It was great to have Jake's friend Bryan join us on this run - mixes things up a big. We mapped out this course in order to see what the downhill would feel like at Utah Valley, but it definitely had some incline as well. I felt pretty well until about mile 13, then the week caught up to me a little bit (and the downhill ended). I struggled up the last pretty steep section around 16, but that was somewhat expected since it was near the end and a long run. I was happy to hop on the bike for the last 7 miles and cruise while the boys finished up their run. It feels good to be done with that by 9am! |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 119.60 |
|
| | Cross training today...feeling a little beat up from the week. Went skiing for a few hours - 2700 ft of skinning, nice slush ski down. Afternoon went for a 50 min bike ride with Jake after convincing him that he didn't need to run any more than 135 miles this week. THAT was a battle! |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| |
Morning - 4.5 mile horsepark loop, slow. Still haven't gotten over the fatigue from last week. Hopefully one more easy day will get my legs back under me! Afternoon - 5 miles easy. Bike ride 13.1 miles to pace Jake on his (impressive) tempo run!
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
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Morning - Run to Sugarhouse, loop, then back home (7:45 min/mile). Cold again! Afternoon - 4.9 miles with 5 x 200 at 5k pace to get my legs moving faster. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 119.80 |
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| |
Morning - Horsepark loop easy 4.5 miles. Workout this afternoon. Afternoon - RAIN! Forced myself to do 6x800m at 10k (5:55) pace with 200m recovery jog in between reps. Character building weather, for sure! |
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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| |
Morning - 43 degrees and raining = treadmill for 4 miles.
Afternoon - 4.3 miles up 1500 and around Sugarhouse. I thought this article was interesting: Pre-race day carbohydrate intake can significantly and independently influence marathon running performance - http://www.ncbi.nlm.nih.gov/pubmed/21590642
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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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| |
Morning - Didn't sleep well last night with the storm and my back hurting. Lightly raining outside, so I went for a solid 9.25 mile run (7:20 min/mile). My lower back was tightening up throughout the run - I need to make sure to do the exercises before I go running too. I'm excited to go to Zion this weekend and actually have some nice weather. I miss TN spring!
PM - Short 16 minute run in St. George.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 120.20 |
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| |
AM - Ran trails in St. George. It felt great to run something different, especially in the sunshine! PM - Hiked about 5.5 miles around Snow Canyon State Park. I would highly recommend trail running or biking there. It was a great day.
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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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| | AM -Progression run 12 miles Springdale to Virgin on SR-9. Slight downhill course with drop of 390 ft : 6:30, 6:41, 6:32, 6:31, 6:35, 6:14, 6:24, 6:20, 6:18, 6:07, 6:02. Took a very short hour break. Then hiked 21.2 miles on the West Rim Trail in Zion! Absolutely exhausted by the end. Then got to eat lots of pizza and ice cream! |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Ran around Sand Hollow State Park reservoir. Great run on gravel roads and I wore a bathing suit running because it was so warm! I felt tired, but not too bad. Easy day lounging on the beach and relaxing. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| |
AM - Ran to Sugarhouse w/ Jake and back home. My legs and back are still tired from the active weekend. It felt like a shock back to reality with 45 degrees and raining again.
PM - Ran around Sugarhouse for 4 miles. Easy.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 119.80 |
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AM - Horsepark loop 4.5 miles. Workout this afternoon.
Interesting comparison of energy gels - http://www.blackpoolcreative.com/blog/infographic-comparison-of-energy-gels-and-fuels/ PM - Workout 4-8-4-8-4-8-4 w/ 200 jog in between. 400s at 5k pace, 800s at 10k pace (1:24, 2:54, 1:25, 2:53, 1:24, 2:53, 1:23). 1.8 mile warm up, mile cool down. Felt great - as if I could have done more, but I'll save it for the 10k on Saturday!
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 119.60 |
| |
| | Easy 6.1 miles this morning...took a while to get the legs moving this morning, but it's nice to only have one run today! |
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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| | AM - Easy horsepark loop. Trying to relax and not get nervous for the race tomorrow. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| |
| | Race: |
Smile Center Memorial 10k (6.2 Miles) 00:37:10, Place overall: 1 | | I woke up this morning and found out that my uncle Stacy
passed away. He had been battling cancer for about a year and a half. He was a
great guy, and I loved him very much. Every time I talked to Stacy, he told me
to have more fun and enjoy life more. And I feel like I have really done that
since I graduated college. I’m really going to miss him, but I’m relieved that
he’s not suffering anymore.
That being said, I wasn’t really feeling pumped up about the
race this morning. I know that Stacy would think I was chickening out by not
doing it, so I decided to just do the best that I could today. Running has
always been my way to gain some perspective anyway.
I have never run a 10k before. After this race I have to say
- it is a hard distance. I’m definitely not used to running so fast for that
long. My goal was to run 5:54/mile with very even splits (that is what McMillan
calculator said I could run based on the Provo Half). I came in the first mile
at 6:00 and then hit a headwind and uphill for mile 2. My watch said 6:25, and
I really got discouraged. Mile 3 was nice with a little downhill, but when the
watch said 5:10 I realized that the mile markers were completely off. Quick
rant – this is a major issue for me. Mile markers need to be a top priority for
race directors and misplaced ones can really make or break participants. If
they aren’t going to be correct, there is no point in even putting them out on
the course! Anyway, miles 4 and 5 were pretty uneventful – I was trying to
stick with Emily and was definitely feeling the pace at this point. She seemed
to slow a bit a mile 5 so I took over and just tried to push through. The last
1.2 seemed LONG. I finished in 37:10, so I was a little disappointed with my
time. I know that I ran hard and did the best that I could today. I honestly
thought there was a girl ahead of me for the entire race. I was surprised and
excited to find out that I had won!
Now I’m heading to Tennessee to see my family for the next
few days. Although it is only at 1000 ft or so, the temperature is going to be
in the mid-90s and humid! That will definitely be a shock for running. But I’m
excited to see everyone back home.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 118.60 |
| |
| | Weather in TN is definitely a change. It was 90 degrees and very humid. The air feels so much more dense. Anyway, just went out for a 6.8 mile run (7:15 pace). It felt good - a little fatigue in my muscles, but no soreness from the race yesterday. I spent the rest of the day with family and tried not to eat TOO much delicious southern food :o)
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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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| | Medium-long run today (7:30 pace). I tried to really stride out on the downhills for UVM prep. I forgot how much I missed rolling hills out in the suburbs. It was a nice run - I felt a tired at the end, but hopefully I'll be ready for tempo tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 4 miles easy. I was going to do a tempo workout this morning, but my legs didn't feel ready, so I just took it easy. 3 mile bike ride. PM - 4.2 miles. Had to go at 8:30pm so the temperature would drop below 85 degrees in TN.
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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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| | AM - Woke up at 8am and it was already 85 degrees and very humid. I should've gotten up earlier but I needed the sleep. Ran a mile warm-up. I was planning to do 2 x 2 miles at half marathon pace, but had to change it to 2 x 1 x 1 miles. The first two miles were rolling but downhill overall and I hit 11:56. It didn't feel great. Jogged for 4 minutes and then started my second set of rolling but uphill overall. At 1 mile (6:08), my heart was racing and I felt like I was overheating. I stopped and poured water on myself for a 1:30 (mostly jogging) break. I just tried to get through the last mile (6:14). I didn't quite hit the paces that I wanted, but given the fact that I am not used to hot humid temperatures and rolling hills the times weren't too bad. Jake sent me this article about training in heat and humidity http://running.competitor.com/2011/05/training/ask-the-experts-should-i-adjust-for-heat-humidity_11857 So that made me feel better. The most important thing about the workout is the effort level and getting my heart rate in the right zone, and I'm positive that I hit those. My 2 mile jog home was probably 10 min pace! I'm heading back to SLC tonight.
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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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| |
AM - Ran with Jake to Sugarhouse then back home. Taking it easy today and tomorrow to get ready for the Fight for Air 5k on Saturday.
PM - Needed to get the legs moving after work, so just ran a short 1.5 miles with a couple 200s thrown in there.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 117.60 |
|
| | AM - Horsepark loop with Jake. Can't believe I'm wearing gloves in June! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.60 |
|
| | Race: |
Fight For Air 5K (3.1 Miles) 00:16:52, Place overall: 1 | | The Fight For Air 5k race was very close to my condo, so it was nice to wake up and not have to drive more than a couple miles. I did a nice warm-up and included some hard efforts to get my legs ready to race fast. The number of people was much smaller than I had thought, and the start wasn't the most official (a guy starting his watch as the official time with no real start line). Anyway, the first 1.5 miles was super fast - I have never actually done an aided course and it was actually pretty nice! I came through the first mile at 5:05. PR for the mile :o) The 1.5-2 mile was flat to slightly uphill so I was getting back on a normal pace. I felt strong through 2 miles with a time 10:35. PR for the 2 mile! The race was in Sugarhouse at this point, on the stretch that I run 4-5x a week and am very comfortable running. Jake and I marked half miles on the course yesterday, and that also helped me through the 2.5 and 3 miles. I was excited to go through the finish in 16:52! I actually hit the 3.1 mark at about 16:40 with the extra 90 meters as just bonus (the course was definitely long). I didn't think I was in sub-17 5k shape, but the 250 ft of downhill definitely helped. I felt great during and after the race with a 3 mile cooldown. Today was a confidence booster for the UVHM next week! That is the race that Jake and I have both been building up for and it should be interesting to see what we can do.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.00 |
| |
| | AM - Jake had never been to Liberty Park before (crazy considering the amount of mileage he does and how nice it is for running) so we ran up 900E to it, around, and back - 11 miles, 7:27 pace. We will probably start running there more often! It was beautiful outside. I felt tired by the end, probably a little fatigue from the race yesterday, but overall good. After we ate some breakfast, we headed up the mountain to get in a lap of spring skiing. I just wore a sports bra on the way down b/c it was so warm! Next week I'm going to try for skiing in only a bathing suit :o) The pool in the condo complex got cleaned yesterday, so we spent the late afternoon lounging by the pool, reading, and absorbing some Vit. D! What a perfect day.
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.00 |
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| |
AM - Easy run up to Sugarhouse with Jake. I love this weather! It finally feels like spring. This is a really great article about the barefoot running debate...it's long, but well worth the read!
http://www.sportsscientists.com/2011/06/barefoot-running-shoes-and-born-to-run.html PM - 2 miles with strides thrown in every once in a while.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.00 |
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| |
AM - 3 miles around the block. Another beautiful morning today. I hope this weather continues for a while! PM - Met Jake at Wasatch Blvd, biked a mile and put a marker down. Ran 2 x mile on the downhill stretch (5:30, 5:34). Ran a mile in between back up to the start. 5.3 miles total with warm-up and cool down. Last little workout before UVHM!
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 117.00 |
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| |
AM - Ran around the cross country and horse parks. Got to see lots of dogs! :o)
PM - One mile run to get my legs warmed up for stretching
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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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| |
AM - Horsepark loop 4.5 miles. Ran it unintentionally faster than usual, indicating that the taper is working!
PM - 4 x 200 w/ 200m recover jog.. 200s at 6 min pace to get a feel for the pace so I won't go out too fast in the race on Saturday. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| |
AM - Horsepark loop 4.5 miles easy. Talked with Jake about race strategy. I'm a little nervous, but mostly excited to run on Saturday. There are several other girls that I believe are at the same ability level as I am. This is great - I hope we are able to pull each other to fast times! One thing I know for sure is that I will be the first in line for a massage at the end of the race :o)
Jake and I got a coupon for Dairy Queen at citydeals.com. After the race, we're heading there to get $10 worth of ice cream! Probably the most exciting part about the day. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.80 |
| |
| | Race: |
Utah Valley Half Marathon (13.1 Miles) 01:17:54, Place overall: 1 | |
YAY!!!!! What a great day. I woke up at the crack of dawn to catch the buses that took us to the start. I was relieved to not wake up hungry, meaning that I ate plenty yesterday (must've been the Moose Tracks ice cream). The ride up was good - I sat by a super nice lady and we chatted. The staging area had tons of fires to keep everyone warm. The next hour went by pretty slow...I didn't know anyone around so I just sat quietly. I did a short 1 mile warm-up and my legs were feeling great. When we lined up for the start, I didn't realize that I was standing RIGHT next to the guy that shot the gun. That came as a surprise! Oh well - we were off. There was a lead pack of about 5-6 guys that created a quick gap on the rest of the crew. The first 2 miles were pretty downhill, so I ran what I felt was half marathon effort (5:54, 5:56). That was a good feeling! The third mile was all uphill so I came in that mile at 6:15 - exactly what I expected. Now all I had to do was cruise the downhill until a short hill at mile 11. There were two guys running together about 25 yards ahead of me. The next few miles I just tried to stay in check with them. Miles 4, 5, 6, 7 were 5:39, 5:45, 5:56, 5:55 respectively. Those miles flew by...miles go by so much faster when you're running faster (who would've thought?!). Miles 8 and 9 were uneventful with times of 6:01 and 5:56. I started to feel the pace at mile 10. This is not surprising because the downhill gradient was less steep and I was going much faster than my goal pace (6:05/mile). I hit 10 in 6:10 and knew that I needed to pick it up and start racing. I passed one guy which lifted the spirits a bit. The next mile had a short hill, hence the 6:07. I was a little disappointed in the cheering for this section - people watching would just look at me and not say anything at all! It was kinda weird. Anyways, I hit my goal pace in 6:04 for mile 12 and really tried to pick it up for the end. 5:45 last mile with :31 finish! I saw 100m away and knew I could break 1:18. Finished with a total time of 1:17:52. That's 2 minutes faster than my goal time and 4 minutes faster than my PR set a month ago (granted, it was an aided course with 1% downhill gradient overall). I honestly had no idea who was behind me or how far behind me they were because I did not see a girl after the very start of the race, but I think second place was 20 seconds slower. The race was great overall - perfect temperature, VERY well run by the race director, every mile marker was right on, aid stations and bathrooms everywhere. I was super impressed. The only thing I really wish was better - the massages! I think it was more of a soft pet than a massage :o)
I took a shower then ran to watch Jake race. I was getting nervous about his race, but WOW he was running so fast with a mile to go and ran in 2:21:45. What a marathon debut. I was very happy to put some names to faces today from people on the blog. Everyone is so nice and friendly - can't wait to see you for more races!
We got Dairy Queen after the race. Nothing like a large dip cone in celebration! 
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| |
AM - Shake-out run this morning with Jake. 8:45 min pace - not too shabby considering the race yesterday! After some spring cleaning, we went on a super easy bike ride for about 2 hours to loosen up the legs and get outside for a while.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.40 |
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| | AM - Elliptical for 20 minutes...I actually enjoy it every once in a while! PM - Strength training for 30 minutes. Short run around Sugarhouse right as the thunderstorm moved in! I still feel sore, but not necessarily tired. My work is going to highlight me in their monthly Healthy Lifestyles Spotlight! I'm pretty sure my co-workers are going to think I'm nuts after I tell them how much I exercise. I'm also not really sure if eating ice cream every night qualifies as "food in moderation", but what can you do?
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.80 |
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| |
AM - Horsepark loop easy. My back is hurting a lot again...going to see if a massage will help.
PM - Skinned to the top of Alta (1850 ft) and skied super-fun slush on the way down! This is the first time we have skied with relatively fresh legs, and it is way more enjoyable than being exhausted and worrying about feeling good for workouts. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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AM - Horsepark loop again. Said hi to all the regulars - honestly, I love this loop so much b/c there's a mile on soft surfaces and I get to see lots of puppies!
I thought this article was good "Mind Over Milkshakes" http://psycnet.apa.org/?&fa=main.doiLanding&doi=10.1037/a0023467
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 117.60 |
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| |
AM - Ran up towards the mountains, meandering through neighborhoods and such.
Check out the Run Utah magazine for June/July. Lots of people from the blog are featured in it (including me, Fritz, Paul, and others)! PM - Strength training. Lots of arm work (they are looking puny) and lots of squats, lunges, kicks, side raises, etc. I have a massage tomorrow so I'm trying to get sore so it feels really good!
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.40 |
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| | Noon - Ran from work to Dimple Dell and around the park for a couple miles. It was beautiful weather and the soft trail was perfect for an easy run. 7:40 pace. PM - Got the massage. I told him that I was having lower back pain and wanted him to focus there and on my legs. Well, he spent a good amount of time on my upper back, which was totally unhelpful...definitely didn't focus on what I asked. So that was disappointing - my lower back hurt immediately after sitting for 5 minutes afterward (like usual)...oh well. I should probably just go to a doctor and make sure it's nothing serious.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | I must've been tired for sleeping 10.5 hours! Probably because my body knew Jake was coming home today and I wouldn't get to do that again for a while :o) Went for a 11.3 mile run...was sore from all the strength training but overall felt good. The 8 min mile pace I thought I was going was actually 7:15 pace, so that's a good sign. Bike riding up to REI just in time for the end of the garage sale going on. Found a running camelbak for cheap, which will be good for long, hot runs!
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| Night Sleep Time: 10.50 | Nap Time: 0.00 | Total Sleep Time: 10.50 | Weight: 0.00 |
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| | Took a super easy day today. Weather was gross and rainy! |
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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AM - Run with Jake. 7:45 pace I compared my races this year with past years...pretty interesting how much I improved in one year. http://wasatchandbeyond.blogspot.com/2011/06/andrea-making-jump.html
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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AM - Ran in the parks.
PM - 60 min bike ride. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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Had a terrible back spasm at 1am...couldn't sleep all night. I'm not sure what caused the pain all of a sudden...it has been hurting off and on, but I've never had it where I couldn't walk, stand, sit, basically do anything for more than 5 minutes. I went to work and they immediately sent me to the doctor (I was in tears). Finally got a cortisone shot at 10:30am and lots of pain meds to feel better. I went to the PT, and he seems to think that the immobility of my spine is causing a lot of tension and inflammation in the muscles of that area. I little hard to believe (or understand), but then he tried to loosen it and I could definitely feel the difference. I have lots of exercises to do now so we'll see if it helps.
I'm really going to focus on low-impact cross training for much of the summer. With pool running, skiing, biking, hiking, elliptical, I think that I will be able to maintain my fitness and fix my back at the same time. Running isn't out of the picture, since it doesn't seem like the root cause of the pain. But no pushing it. I would rather be 100% next spring than 70% for the next 2 years!
PM - I did a super easy jog with Jake in the afternoon b/c I needed my back to loosen up so I could effectively stretch. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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AM - Elliptical 30 min, stretches. Before you know it, I'll be touching my toes!
PM - physical therapy. 10 min stationary bike, 40 min pool running and exercises.
On steroids and hydrocodone right now...I hate taking medicine! |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.00 |
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AM - Elliptical 30 min then stretches. Have an 8 hour drive to Carson City, NV this afternoon...hoping the back survives! We will probably stop every hour. I'm SO excited for our California trip. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.00 |
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| |
AM - 4 miles on the trails in Carson City.
PM - Biked up Heavenly ski resort on one of the service roads for 2500 ft vertical and total 11 miles. Biked 4.5 miles around some South Tahoe neighborhoods while Jake ran. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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AM - Skied Mt. Tallac, the most prominent peak seen from South Tahoe. There was a 2 mile approach that felt like backpacking with the skis and boots on the pack. How did we do that for 11 days on the JMT last year?!
PM - Mountain biking 7 miles around the trails. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| |
AM - 8 miles on the Rubicon Trail around Emerald Bay. Amazing trail, right on the water. One of the most beautiful trails I have ever run.
PM - skied 2 runs at Alpine Meadows in awesome summer conditions. We were able to ski right to the car then 5 miles biking while Jake ran his afternoon workout. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| |
AM - Jake and I skied 2 laps (skinned 3000 feet) at Alpine Meadows (went to Squaw Valley first, but Alpine actually had more snow)
PM - We did an awesome mountain bike ride w/ another 1000 feet of climbing on some XC ski trails ~11 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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AM - Ran 8 miles on the bike path in Incline Village. There were some huge houses along Lake Tahoe on this section - hopefully I'll have a place right on the lake like that one day :o)
PM - The weather cleared so we went up to Mt Rose, skinned up to the summit, and skied a lap... battling some pretty large suncups on the descent. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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AM - Skied Ellery Bowl at Tioga Pass. SCARY and challenging, but also fun! Probably wouldn't do that again (at least the 50 degree top part). 1700 ft never took so much out of me before.
PM - 4 miles on a nice trail in June Lake. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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AM - Ran 8 hilly miles around June Lake. 7500 ft altitude is tough!
PM - We got to Mammoth Lakes in the afternoon... took a leisurely bike ride around the upper lakes, then skied a lap on the mountain after the lifts closed down for the day. There is a TON of snow here! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | The morning was dedicated to skiing. We skinned up to the east side of Mammoth Mountain and skied a few laps on some steeper terrain, then came back over to the main side and took a groomer back to the bottom. A little over 3K feet total.Â
After a solid pool/hottub/lunch session, we did an incredibly scenic mountain bike ride on the Inyo Craters loops. 13+ miles and about 1100 feet of uphill. It was all sand, so even the flat sections were a lot of work! This area has an unreal system of forest roads and trails. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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AM - We skied a fun couloir off Mammoth Mountain
PM - Ran 4.2 miles on trails in Mammoth Lakes and took an easy bike ride around town.
Lots of pics of Mammoth Lakes here https://picasaweb.google.com/Jake.Krong/SummerVacationMammothLakes# |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Ran 5 miles with Jake for his cooldown of the Mammoth Freedom Mile. Felt pretty exhausted from the adventures of the last 9 days and running at 9000 ft. Then drove 8.5 hours home - Highway 6 in Nevada is SO BORING! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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AM - 30 minutes on the elliptical. My back is pretty sore from the drive yesterday so no running today.
I feel pretty exhausted from vacation/training camp with Jake. We had so much fun...probably did more in 10 days than most people could do in a month. I love California!!
The past two weeks of 22 and 28 miles of running does not do justice to the amount of exercise I have done. I would say about 6-8 hours of hard work every day between skiing, biking, hiking, running, etc. In the past 10 days, I have lost 3.5 lbs so that should say something! I get to eat a lot for the next few days to get back up to normal :o)
If anyone wants to get in shape, just spend a week with Jake and I guarantee you will be worn out!!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 |
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| | AM - 30 minutes on the elliptical and stationary bike. Unfortunately, I dropped a 5lb weight on my phone so the front screen is all messed up now. I just got it a month ago! Good thing I got the cheapest one possible, but I am still disappointed that I have to open my phone to check the time and figure out who's calling me for the next 2 years until I get a new one! PM - Ran 2 laps around Sugarhouse Park. I didn't feel very good between my back and my stomach. I was in food mode all day today and there was free food at work (spaghetti and chicken parm) = I ate way too much!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.40 |
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AM - Run around horsepark loop. My back feels the best in the morning before I have to sit at a desk all day, so I'm thinking about doing all my running early for a while. I focused on landing midfoot to forefoot today. I might as well work on my form!
The last couple days since being at work has already taken a toll on the back pain. I really felt like it was getting better while on vacation (despite the huge amount of exercise), but I think sitting at a desk is going to lead to a much longer recovery. Luckily, my boss is working on getting me a mount for my computer so I can stand up while working. I think that will help A LOT. I'm actually really enjoying the weather here in SLC. It feels like mild TN weather :o) The little bit of humidity in the air is a relief to my dry skin. PM - 6.5 miles mountain biking on Pipeline trail with about 650 ft of elevation in the first 2 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.80 |
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AM - Back hurt quite a bit this morning, so I exercised on the elliptical for 30 min with speed increase every 5 min. I need to make the cross training for a longer duration of time if I'm going to keep up my fitness, but it's just kinda depressing not running when it is perfect weather out in the mornings now! Noon - 20 min on the elliptical and then stretching. Talked to a guy about running marathons in the gym...he was 6'5" with lots of muscle - I can see why he has lots of joint pain when he runs long distances! PM - Biked for an hour, probably 8 miles or so.
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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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| | AM - Volunteered for the Park City 10K, so rode the mountain bike 3.1 miles on the trails to the aid station. Handing out water and cheering on was fun. Rode the miles back to the start. Then Jake and I set off on the Rail Trail...I was planning to run an hour and then hop on the bike to help Jake get to 20 miles for his run. I felt great running and was excited to be out. I was pleasantly surprised that I averaged 7:00 min/mile for the 8.84 miles because I was just running casually. Glad that I'm not losing too much fitness! Then I biked the 11.2 miles with Jake. I felt like 17 miles biking and 8.8 miles running made for a pretty good morning.
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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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| | AM - 15 min abs/arms (trying to make this a part of the typical routine). Then went up to Alta for probably the last day of skiing. A pretty good end too - skied the main chute off Mount Baldy. We hiked up about 2300 ft to the ridgetop and dropped in for a nice ski. It was a little scary at first, but fun! PM - 2.8 miles in the rain. I complained to Jake at first, but the raining and warm temps actually made it quite enjoyable. 7:08 pace for what felt like much slower.
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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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AM - A few laps around the cross country park for some soft-surface running. 3.75 miles. Today starts NO CANDY for me...going to be tough, but I gotta start eating healthier. It was either candy or ice cream, and there's no way I'm giving up ice cream! NOON - 15 min on the elliptical for PT. He did all sorts of painful back manipulations, but it felt good afterwards! PM - Bike ride 45 min.
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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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AM - Elliptical and exercise bike for 40 minutes. Boring!
Brought the ball to work today to sit on at the desk and have already had 4 people make fun of me. Maybe it'll make all the difference! PM - 15 min abs during lunch. Then met up with Jake for 4 laps around Sugarhouse Park for 7.4 miles. I felt pretty tired by the end (tired legs and tired of the loop), but it was good to run it all on soft surfaces.
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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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AM - 4 miles easy. The weather was perfect this morning.
PM - 25 min on the elliptical and bike. Lots of stretching and core.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.40 |
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AM - Elliptical 30 min, adjusted resistance based on beats of different songs to make it slightly less boring :o) I can't decide if I want to run the Draper Days 5k on Saturday. I wasn't planning to do it because of my back pain. But running doesn't seem to affect the pain (unless I heel strike); it's just the sitting. I've been stretching and doing core 3x a day, sitting on the exercise ball, etc. and I'm optimistic that all of that is making a difference. So anyway, I know that I'm not in 5K shape - the last 5 weeks has been cross training and minimal running with no speed work. It would be interesting to see where I am, but I also know it won't be a best performance by any means. I'm thinking about approaching it as a tempo workout - not sure if it's worth it. Anyone have thoughts? PM - 2 miles warm-up. 6 x 200 w/200 jog in between. Hit all around 40s. I could definitely tell that I hadn't moved my legs that fast in a while!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.20 |
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| | AM - Ran to the cross country park 3.5 miles easy. PM - Bike ride to SLRC 40 min, 1 mile run with Jake for his shakeout.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.60 |
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AM - Draper Days 5K this morning. I didn't run it, but went to cheer Jake on. Ran warm-up with him about 3 miles, then ran the cooldown 6 miles. Got to run with some of the fellow FRB people, so that was nice!
PM - Rode the mountain bikes to Sports Authority to get a foam roller. It loosened up my back so much - extremely happy I got one. It will become key to getting rid of all the scar tissue around my back. Rode the bike again to accompany Jake on his 4.5 mile shake-out run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.80 |
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| | AM - Jake and I headed up to Jeremy Ranch Road this morning. This is probably my new favorite run - at altitude, rolling hills, cooler temperatures, dirt road, and no cars! Tough to beat that, and this will probably become a standard for longer runs. I ran a 10 mile out-and-back, at 7 min/mile. I felt good, but my breathing got a little labored on the uphills by the end. Then I got the bike and accompanied Jake for the rest of his mileage. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.40 |
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AM - Loops around Sugarhouse. I found Emily after 20 minutes or so and we ran together. Lots of sprinkler dodging!
I have officially gone a week without any candy! However, I do not consider semi-sweet chocolate chips to be candy :o) PM - Strength training for 35 min. Then elliptical for 25 minutes. My back is feeling better...
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.60 |
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AM - 8 x 200 w/ 200 jog between reps. Averaged ~39 seconds with a strong focus on form. It felt easy and my back didn't tighten up, which is a great sign. If I have no residual back pain all day, I'll know that I'm on the right track and can start building up my running again (slowly, of course). Sugarhouse loop for warm-up and cool-down. PM - 2 laps around Liberty Park. 3 miles 7:40 pace. First day two-a-day running = not too bad. Jake and I treated ourselves to frozen yogurt afterwards. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.20 |
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AM - Horsepark loop 4.4 miles. Woke up in a total food mode - managed to eat an ice cream bar, Oreo, chocolate chips, and a scoop of ice cream before I finally got myself out the door! lol Despite that, I still felt great on the run. My back felt good again today - sitting on the exercise ball and doing all the stretches and core is working! PM - 3.7 miles, 2 loops around Sugarhouse.
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| Saucony Getgo Miles: 8.10 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.40 |
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AM - Ran with the Alta High XC team this morning. 6.5 miles with 6 x 3 min "pick-ups". I'm not sure what kind of pace we were running, but it was a pretty good run. I hope that I'll be able to run with them once a week or so. PM - Abs 15 min. Then lazy 12 minutes running while Jake was doing repeats on the track. |
| Asics Speedstar Miles: 7.50 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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| | AM - Ran laps with Allie and Emily at Liberty Park. It was a great run - time goes by so much faster when running with others. Hopefully, group runs like this will become more regular :o) Averaged ~7:25 min/mile, which is faster than I thought but still felt easy. Heading to TN for 5 days!! It's going to be HOT, but I am excited to see my family again. We're planning to go whitewater rafting, hiking, water skiing, tubing, racing a 5K, mini-golfing...basically what Jake and I would call a "relaxing vacation". BUT I'm pretty sure my family will be exhausted by the end!
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| Asics Speedstar Miles: 5.40 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | AM - Got up tired from 4 hours of sleep (I do not do well with little sleep, anything less than 9 hours and I struggle). Ran 5.3 miles, normal pace. Dripping sweat by mile 1...I forgot that I used to always carry a rag with me when running in the summer in TN :o) PM - 3.3 miles before dinner.
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| Saucony Getgo Miles: 8.60 |
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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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| | AM - 3.8 miles in the morning. At 2.8 miles, Jake had a terrible pain in his back, so we both cut the run short. PM - 2 miles before dinner. HOT.
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| Saucony Getgo Miles: 5.80 |
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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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AM - 6.7 miles, rolling. Average 7:05 pace. First time Jake has ever ridden the bike while I run. PM - Rafting in the afternoon was a total DOWNPOUR with thunder, lightning, the works. It was crazy rafting in all that, but super fun!
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| Saucony Getgo Miles: 6.70 |
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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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AM - 10 miles, very easy. Rolling hills in the suburbs.
PM - 3 miles, easy. Did this shake-out b/c I knew I would be eating a lot for dinner! Recap of the TN trip - running the 5k race was aborted due to a 6 1/2 hour flight delay and getting into town at 3:30am. All of my runs were just getting in mileage - no workouts or long runs. It felt harder for me to run in the humidity than in SLC. That in combination with the rolling hills made every run seem like a decent workout, no matter how fast or slow. My back really struggled after the plane ride on Friday. The water skiing on Saturday made me pretty sore too. It didn't ever seem like a good idea to push the pace, especially after Jake got hurt on Saturday (which was hopefully just a muscle spasm and nothing more). Time to get back on top of my stretching and exercises so I can be 100%. So it's about 4 1/2 weeks to TOU Half. I need to put in more
quality workouts and less hobby-jogger miles if I am going to be
competitive. We'll see. 
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| Saucony Getgo Miles: 13.00 |
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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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| | PM - Met up with Jake and ran around Sugarhouse a few times. Weather was perfect. |
| Asics Speedstar Miles: 6.10 |
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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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AM - SLC weather is amazing. I can't believe it's mid-July and still 65 degrees in the mornings. I love it. Ran up to Sugarhouse with Jake on his way to work, inner loop around the park and back home. 7:20 pace.
I am very surprised that I didn't gain any weight while I was in TN...maybe southern food isn't so bad after all! PM - Run around SH, then 6x200m with 200m jog. Just went by feel - real workouts are starting next week!
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| Asics Speedstar Miles: 7.70 | Saucony Getgo Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.80 |
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AM - Horsepark loop 7:40 pace.
Run tomorrow morn. if anyone wants to join - http://fastrunningblog.com/forum/index.php/topic,1624.0.html PM - Exercise bike for 25 min then real biking for about 45 min to accompany Jake running. In Park City all weekend!!!
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| Saucony Getgo Miles: 4.40 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.60 |
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AM - Ran 14 miles at Jeremy Ranch Road, out and back. Felt great the first 7 miles, probably because it drops 350ft. Didn't feel as great on the way back! This was the longest I have run since Utah Valley Half (nothing more than 10 in a long time). Rode the bike 6 miles for Jake's 20.
More long runs and workouts coming up now! PM - Rode the bike about 4 miles, 2 miles very uphill. Jake and I spent our afternoon listening to a timeshare presentation (what we had do for $20 for 2 nights at Westgate in Park City) and lots of hot-tubbing! Very good for our tired legs.
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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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AM - 5 miles on the bike path in Park City.
PM - 22.2 mile mountain biking on Spiro to Mid Mountain. Quite a ride! A little longer than expected, but great single track trails. I would definitely consider myself a beginner when it comes to mountain biking (except for the endurance part!!) and these trails were perfect.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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AM - EASY 4.4 miles horsepark loop. Ran about 8:15 pace this morning, but I feel like I deserved it. I've decided that I like my Asics Speedstar shoes better than the Saucony Getgos. The Getgos seem to be more rigid and not as cushiony. PM - 2 miles on the treadmill and 10 min on the elliptical. My massage was good, still wished they would work on my back more!
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| Saucony Getgo Miles: 4.40 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 115.80 |
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AM - Early morning workout. 3 x 1600m with 400m jog between. 5:58, 5:55, 5:41. I was aiming for 6 min miles, so I was happy with that. I probably could've set my target pace faster, but this was my first workout in a long time and I had no idea where I was at. Jake joined me in the workout, although this was more of a jog for him. Quick rant - It is really not that difficult to keep one lane open for runners. The cheerleading team and football players were out on the track this morning (not sure what they were doing, besides standing around looking at each other). Despite the fact that a track is an oval, they never seemed to understand that runners would be coming through every 2 minutes or so. It came to them as a total shock every time! We weren't really asking for much, just one lane to be clear. If those kids really want to get in shape for their respective sports, they should've been doing laps with me!! PM - 4.6 miles easy around the roads and such. Anyone interested in running 10 miles with me tomorrow morning somewhere around SLC or Sandy around 6am??
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| Adidas Adizero Miles: 6.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.80 |
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AM - 10 miles up in the Millcreek area. I was just trying to go a comfortable pace, which turned out to be ~7:05 pace. Hopefully that means I'm getting in better shape! PM - 20 min on the exercise bike while reading Runner's World.
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| Asics Speedstar Miles: 10.05 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.40 |
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AM - 5 miles with the Alta XC team. 8x200 at ~38s w/ 2 min jog between. Two strides were barefoot, which actually felt better than shoes. Wish I could've gone to their annual breakfast, but I had to get to work :o( PM - Easy 2 mile jog around the track.
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| Saucony Getgo Miles: 5.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.60 |
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AM - Didn't sleep great last night. My back was tighter than it has been the last week or two, so that was probably a factor. Ran easy horsepark loop with Jake. I'm trying really hard to get excited about the race tomorrow morning! PM - 1.8 shakeout, trying out my new Saucony flats.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 115.80 |
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| | Race: |
Charitable Trust 5K (3.1 Miles) 00:17:57, Place overall: 1 | |
My last race was two months ago at Utah Valley, so you could say that I was a little rusty in terms of the racing scene. Expectations weren't too high, but I definitely wanted to have a relatively comparable time to my spring times. I was very happy with 17:57. This was a tougher 5K course, with about 40 ft of net uphill and a significant hill for the last 1/2 mile. First mile was 5:30. Good pace, mostly gradual downhill. It was good to have Emily there so I didn't go out too slow or too fast. Mile 2 was 5:43 - overall pretty flat. At this point, I figured that if I could run a 6 min mile for mile 3, sub-18 was possible. That hill at the end was pretty brutal! I hit the third mile at 6:05. In the final stretch I saw 17:50 on the clock, sprinted to hit 17:57 at the finish line. It's good to know that I haven't lost too much fitness in the last two months. I took it pretty easy with running for about a month to heal my back, but did lots of cross training to maintain the workload. My core was the first thing to tire this morning. I'm going to focus on strengthening that and get some more long runs in. Then it's TOU half marathon time! Warmup 2 miles and cooldown 4 miles with Stefanie Talley, Emily, Susannah, and Jake. Fun group - the best part of the morning. Worst part - there was no more Chick-fil-a when we got back!!! PM - Mountain biking out-and-back to Dog Lake ~1000ft and 6 miles. The trail was very smooth and gradual, which made for a nice ride. The best part, though, was seeing the cutest Vizsla puppy (I love dogs but can't get one right now, so keep me in mind if you need a dog-sitter)! On the way down the canyon, stopped at Pipeline trail and ran about a mile out, then saw a rattlesnake!! Turned around immediately after that. 2 miles for the shakeout. 
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| Saucony Type A4 Miles: 3.10 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 117.20 |
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| | AM - 15 miles on Jeremy Ranch Road. Goal was to go a nice, sustainable pace. Went out a little slower this time on the way out, and it made the run much more enjoyable on the uphill back. Ended up being about the same as my 14 miler last weekend - 7:17 pace overall. I thought about going a little further, but one step at a time. I think it was actually harder to ride 4 miles on the bike while he finished his run!
Afterwards, I took my first ice bath in 7 years. About as terrible as I remembered!
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| Adidas Adizero Miles: 15.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.20 |
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AM - 4.4 miles horsepark loop. Feeling some soreness from the race and long run back to back = easy runs today. PM - 5.6 miles with Jake, flat and easy.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.40 |
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AM -9.5 miles total, great workout this morning! I felt strong.
2 mile warmup
2 mile tempo (5:50, 5:38)
4 min recovery jog
8 x 400m (all ~80 seconds, 5:20 pace)
1.5 mile cooldown. If you're in the market for a puppy or just fostering http://goo.gl/8A9Ju PM - 2.2 miles at Wheeler Farm. Decided to stop here on my way home since I had never run there before. Pretty nice ~1.5 mile loop, just a little smelly from all the animals!
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| Asics Speedstar Miles: 9.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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AM - Legs needed an easy day, so this run was more about time on my feet for a medium-long run of 10 miles. My running felt "off" - stride didn't feel smooth, ground felt too hard, just one of those days. 7:50 pace. On a positive note, I haven't had five days in a row of 10+ miles in a long time - I'm just glad that the increased mileage isn't having much of an effect on my back (probably steady at 85%). Stretching and abs every day is working! I am also a firm believer in the exercise ball at work now too. Going to take the rest of the day off. PM - Okay, I know I said I was going to take the rest of the day off, but I ate a bunch of junk today and also wanted to be outside for a little bit. So I just ran 2 miles easy! |
| Saucony Getgo Miles: 10.00 |
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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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AM - Met up with Allie this morning for a nice 7.3 miles around Sugarhouse area. Hopefully she didn't hate it and will run with me again next week!!
PM - 1.5 miles on the grass in Sugarhouse. Was planning to do some 200s, but after two pathetic ones I realized that the legs didn't have it in them and stopped. Definitely for the better - I've done a lot this week. On a side note, I made it to the gas station with only 2 miles left on my car's gas meter today (very nerve-racking situation). I am notorious for taking the fuel tank way lower than I ever should, not really sure why except that I hate putting gas in my car. Anyway, it always makes me think of my first date with Jake. It was after a soccer game, and when we got in my car I had one mile to go with the closest gas station at about a mile from us. Made it, luckily, but I'm pretty sure that first impression is what made Jake fall in love with me :o)
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | AM - 4.4 miles easy. 15K Trail Race in Park City tomorrow. Get to wear my new bright pink Saucony Hurricanes uniform for the first time!
Best part about my job - Half Day Fridays from Memorial Day to Labor Day!
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.00 |
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| | Race: |
Park City Trail Series 15K (8.9 Miles) 00:59:24, Place overall: 1 | |
AM - Jake and I got a free entry to the 15K for helping out at an aid station in the 10K. Since we are planning on running the XTERRA National Championship in Sept, this seemed like a good idea. What I really enjoy about trail races are that the times/paces are irrevelant, distances are approximate, and they are typically low-key. All three were true in this case. This course has about 600 ft of elevation gain and stays between 6300-7000 ft. After 1.5 mile warmup and some strides, the race began and we were off. Splits were all over the place, from 6:05 to 7:25 min/mile. Definitely some big hills and very windy. For much of the downhill sections there was a switchback every 40 ft or so which made it pretty tough to get any speed at all. The uphills destroyed me a little bit too (I blame that on the altitude). I should probably run more hills in training. I decided that this race would be a pretty awesome mountain biking course, so that's now on the list of things to do.
Overall, the race was exactly as planned - a hard tempo run. It wasn't as fast as a typical tempo I would do, but definitely the same effort level. The best part of the race was wearing my new bright pink Saucony uniform! Got a quick massage after the race and won some Smartwool socks in the raffle. Cooldown for 2 miles. Fun morning! PM - 12 mile bike total. Rode up to the Tour of Utah race. Wow - those cyclists are FAST.
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| Saucony Getgo Miles: 12.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.20 |
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AM - Back-to-back hard days. Goal of today was to get my legs used to running downhill in preparation for Top of Utah Half. Ran relatively easy pace up Emigration Canyon for 6 miles (7:45 pace), then 6 mile tempo down the canyon (5:41, 5:45, 5:43, 5:36, 5:33, 5:39). This run is ~2% downhill gradient, but I was very happy with this effort. Especially after the race yesterday! Cooldown at probably 10 min/mile pace :o) Got home and took an ice bath. Laughed at Jake for being a baby and taking 5 minutes just to get in the ice bath. Now time for some relaxing by the pool! PM - Rode the bike while Jake ran his shakeout 4.5 miles.
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| Adidas Adizero Miles: 13.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 116.20 |
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AM - I am TIRED. The combination of my biggest mileage week ever and two really tough workouts caught up to me. Ran 4.5 miles very slow and easy. PM - 40 min of strength class (only about 50% effort). Went to Sugarhouse to run 3.5 miles, but hit the wall at 3.1 miles. My body is exhausted. Hopefully I'll have my legs back under me in time for workout on Wednesday.
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 116.00 |
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AM - I think that 9.5 hours of sleep and wearing my Saucony Amp Pro2 recovery tights made me feel better this morning. Still a slow 4.5 miles, but I should be ready for a hard workout tomorrow. PM - Went to Sugarhouse to do 3-4 miles, but started running and my right lower leg immediately cramped on me. Weird. I have been having some soreness in my arch to the point where pronation of my right foot causes some pain. So I've tried to be extra careful with lots of icing and massaging. Maybe the posterior and/or anterior tibialis muscles, hard to know. Once I iced my leg, I did a mile jog to see if it would still cramp, but seemed okay. I was wearing an ankle brace all day, so maybe that irritated it somehow. So workout tomorrow is on, but if I feel any discomfort then I'm stopping.
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 116.40 |
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AM - Woke up around 5:15 and started grumbling about how it's too early, then realized I still got 8 hours and need to get over it! Is it sad that I'm 24 years old and go to bed at 9pm? Don't answer that. Jake and I headed up to Liberty Park and met up with Emily. Warmup 2 miles. I could feel a little tightening in my right leg, but after stretching it seemed fine. Workout was 3 x 2 x 1 mile w/ .5 mile jog between. Splits were 18:25, 11:55, 5:40 (or close to that; I had to make up for cutting a few tangents). I was well under my target paces of 19:00, 12:20, and 6:00, probably due to the fact that Emily was there and I was rested from the last two days. Workouts are so much better with a partner! I felt very strong today. The rest of the week is easy - YAY! PM - Easy 2 miles while getting new tires on my car.
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| Asics Speedstar Miles: 10.50 |
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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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| | AM - 10 miles easy around Millcreek with Allie and Jake. 7:40 pace.
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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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AM - Horsepark loop 4.4 miles. Slow and easy 8:10 pace. I decided to run the Dart Challange 5k up in Kaysville tomorrow. Since this is a very flat, fast course, my goal is to break 17:30. That's a 24 second PR! I don't think this is too far of a stretch - I ran 17:57 at the Charitable Trust 5K with a significant hill for the last 0.5 mile. We'll see. PM - 1 mile shakeout.
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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| | Race: |
Dart Challenge 5K (3.1 Miles) 00:17:25, Place overall: 2 | |
In short - I hit my goal! 29 second PR feels great.
Warm up was worrisome. I ran about a quarter mile and then pain from my ankle to the area around the top of my fibula. It's so hard to explain (definitely not shin splints, I've had those before). I stretched and massaged for a few minutes and then tried to run again. After 4-5 steps, the pain got increasingly worse and so I stopped again. More massaging and stretching, longer break. I found that if I ran in a circle counter-clockwise the pain was very mild, so that's what I did for about 5 minutes. Luckily no one was around! I ran on the grass and that seemed to help too. So I was finally able to finish a 2 mile warm-up. I decided that if it was still acting up during strides, I would not race. Once I put on my racing flats and ran to the start line, there was no pain. I'm wondering if the shoes I warmed up in are the problem - the last three times I have worn them, the pain developed. But could it be something more? Okay, so now the race recap. Before the race, Corbin (Davis XC Coach) informed me that I might have some good competition this morning - Morgan Haws from BYU was there (PR 5000m 16:14, 10000m 33:39, All-American, etc). I was hoping that she would be close and we could work together!
I went out a little fast (those high schoolers really like to gun it off the start). I finally eased into a good pace by the half mile and Morgan was right there with me. Mile 1 - 5:31. Not bad. We ran together through mile 2 - 5:35. We were both running a steady hard pace, working together. It was great. I made it to about 2.7 miles with her, then she threw in a surge. She made it look so easy! I didn't have that extra effort in me. Mile 3 - 5:40. I pushed it through the finish about 5 seconds behind Morgan with a time of 17:25. I am very happy with my performance. Part of me is disappointed that I couldn't push a little harder to stay with Morgan, but I have to put it in perspective. I ran hard, ran a new PR, and felt strong while I was racing. Hard to beat that. Cooldown with Allie and James (Fiddy). I wanted to get 12 in for the day, so 6.9 miles. Talked with Corbin and Janae (other Davis XC Coach) for a while. They have 70-80 kids on their team! That's awesome, and overwhelming. Janae is 8 months pregnant, about 5' tall, and her stomach is sticking out about a foot and a half! She is so cute. Anyway, great local race. I definitely recommend it for a fast time. The course is very flat, with several turns (making tangents very important).
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| Saucony Type A4 Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 116.80 |
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| | AM - Ran Jake's warmup and cooldown with him, 5.5 miles total. PM - Went up to Snowbird with Jake and his dad for a nice tram ride and Oktoberfest activities. It was really nice to take the leisure way up to 11,000 ft instead of hiking (benefits of having family here!). Ran 2.5 miles around the block before dinner. Jake's family dropped off their dogs at our place and are heading up to Jackson Hole. We debated calling in sick for the whole week so we could go with them, but that seemed a little much :o) At least we get pups for a week!
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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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AM - 6.1 miles, to Sugarhouse and back. I was really frustrated that every bathroom was locked up this morning! It was 7am! TAPER WEEK! I love easy taper weeks! PM - 2.6 miles easy around the block.
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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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AM - After a mile of running, my right lower leg locked up on me again. So the shoe theory is incorrect, unfortunately. I sat around and stretched for 5 minutes or so and then was able to run again. Only 3 miles this morning. Maybe I need to stretch more before I go out and run - I'll try that and see how it goes. If it keeps happening, I'm going to have to take some time off before I cause major damage. This is the first time that I've been able to feel a residual dull pain after the run. PM - Stretched before the run, and my leg felt fine after running a mile. So the short workout was on (despite the 95 degree temp). 2 x mile on 1% downhill gradient with mile recovery. Jake and I did this before Utah Valley and decided to copy it since we both had such great races there. 5:20, 5:15. Back in June these times were 5:30, 5:34 at 65 degrees. Hopefully this means I'll be faster at Top of Utah this weekend!
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| Asics Speedstar Miles: 3.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | AM - Ran to Sugarhouse and back home. No leg cramp today! I realized that I accidently grabbed the pool key instead of the house key this morning! Luckily I was able to use my engineering skills (haha) to unlock the door and get inside. The dogs were going nuts barking the whole time - I'm sure my neighbors were really happy about that!
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| Asics Speedstar Miles: 5.90 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 115.60 |
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| | AM - Met Allie for 5 miles around Millcreek. 7:30 pace. Easy days today and tomorrow! I usually feel nervous before races, but TOU hasn't gotten me too anxious. Yet!
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 117.00 |
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| | AM - Easy horsepark loop. My work is sending me to Lake Geneva, WI for most of next week. Luckily, Hamdog Alum on the blog lives within driving distance of where I'm staying, so I'll get to meet up with him to run! Between that and the 75 degree temperatures, I don't think it'll be too bad :o)
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| Asics Speedstar Miles: 4.50 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 116.20 |
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| | Race: |
Top of Utah Half Marathon (13.1 Miles) 01:17:52, Place overall: 1 | |
Goals for this race were to race equivalent or better than Utah Valley Half (1:17:54). I thought that this would be a good challenge, given that I have only been ramping up the mileage and workouts for 5 weeks or so (lot of cross training for 6 weeks for my back after UVH). I knew that the biggest factor would be endurance because I've only done 3 runs over 10 miles since May. We got up to the race start and did the usual pre-race activities of stretching, bathrooms 3-4 times, warm-up, etc. Then the START. I don't think the start truck realized how fast Jake and Paul are - the driver had to gun it to get out of the way! I realized after the first mile or so that my legs just didn't have it today. The effort felt hard no matter what pace I was going and my splits in the canyon were all over the place (5:37, 6:00, 5:44, 5:54, 5:37, 5:44, 5:47). At this point, I really wished that I had someone close to me. I couldn't see anyone in front and couldn't hear cheering for anyone behind me either (at the finish the closest peron in front and behind were 3.5 and 1 minute, respectively). It didn't help that it was a little country road that would have been perfect for the nice 8 min/mile pace :o) Ran 8-10 in 5:56, 6:04, 6:09. I really thought these miles would be more downhill, but they felt flat compared to the canyon! 10-12 flat to uphill miles were as expected - slow and hard. I've always felt that hills should be at the beginning of a race, not the hardest part of the half! It was a good challenge, and I think the hill beat me (6:19, 6:35). Luckily I was able to turnover for the last 1.1 miles in 5:54, :32. It was good to see that I PRed! Even if it was only 2 seconds, I worked hard for it. Temps were warm too, making the race a little more challenging. I felt amazing at UVH and felt tired here, so that seems to indicate that I'm in better shape. I just need to get in some more 13+ mile days under me and I'll be good to go! 
Race recap from the Herald Journal.
Award trophies were rocks with a running dude on the top. Jake's rock was 6 lbs and mine was only 3.8 lbs, so I feel a little gipped! Between those, my Stanley cup from UVH, and Jake's buffalo trophy from Antelope 50k we are finally starting to get some decorations in the condo!
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| Saucony Type A4 Miles: 14.00 |
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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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AM - Easy run around the Millcreek neighborhoods - 7:45 pace. My legs didn't feel too sore, but I can tell that the delayed onset muscle soreness will get worse as the day goes on. My chest and lungs hurt, indicating that I worked pretty hard yesterday!
I forgot to mention yesterday that I got huge blisters on my forefeet that made for a tough last few miles in the race. That is the worst place to get blisters! They didn't feel too great on the run this morning either. I put them in epsom salt after the run so hopefully they will magically disappear by tomorrow.
PM -Went on a short hike up to Catherine's Pass near Alta. See Jake's blog for pics of the moose! 3 miles roundtrip.
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| Asics Speedstar Miles: 7.60 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 115.40 |
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AM - 2.6 miles around the block before my flight to WI. 9 min/mile pace - I must've been tired! Didn't sleep well at all last night - the storm was LOUD. Somehow water started leaking substantially from the top of the bedroom window, so that was a fiasco. I'll have to figure out how to fix that.
PM - One of the best trail runs I have had in a while. Met up with Erik (Hamdog Alum) this afternoon at Kettle Moraine State Forest in Wisconsin. First, I have to say that it was awesome to have a connection in WI to run with - that's why I love the blog! And Erik was great company. We ran on the nordic trails for about 10.8 miles with lots of rolling hills. The time flew by - it was just one of those runs when I remember how much I love running! I'm hoping that he will come visit in Utah, and I can return the favor.
Here are the tracks - http://connect.garmin.com/activity/110473213 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 116.40 |
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| | AM - Woke up starving! Managed to get in 3 miles, but felt like I had no energy. 8:40 pace. PM - Well, I think the race and subsequent runs finally did me in. I actually had a great route - apparently you are allowed to walk/run right by the shore of Lake Geneva thru the backyards of multimillion dollar homes. The homes were gorgeous. I ran easy pace, which turned out to be another 8:40 min/mile for 5 miles. I feel totally worn out...might need to do short, easy single days so I can recover.
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| Adidas Adizero Miles: 8.00 |
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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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AM - Ran on the trails around Lake Geneva again, this time going the other way. There was one part where the trail was heavily wooded and I freaked myself out a little that someone was following me. This is why I hate running by myself! Other than that, a beautiful run. Managed 8:20 pace this morning.
Here are a lot of the houses I've been running by on the lake. The trail is between the houses and the lake - MANSIONS!
http://www.seemoredomorelivemore.net/Lake%20Geneva%20homes.htm PM - 4.5 miles easy. Legs coming back slowly.
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| Asics Speedstar Miles: 9.50 |
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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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PM - 5 laps around Liberty Park. My legs are feeling good again, probably because I took this morning off (had to be at the airport super early). I like traveling every once in a while, but it's good to be back in SLC!
Watch the celebration at the end of the steeplechase in the World Champs, around the 2:40 mark! So funny. http://www.youtube.com/watch?v=oftuz9YhkUw&feature=player_embedded#!
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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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AM - Woke up at 6am and didn't feel like getting up, so slept another 40 minutes. So, I only had time for the horsepark loop. Not really that upset about it; sleep seemed more important! Plus, long run tomorrow is going to be LONG!! I was surprised how chilly is was this morning - I almost wanted gloves. I don't want summer to go away and cold weather to come yet! PM - 3.6 miles near Wolf Mountain ski area, easy. Going to run somewhere between 16-20 tomorrow. I've never run more than 17 before and can't decide how much to do! Any thoughts?
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 117.00 |
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AM - Met up with Allie and Ken Richardson for a long run on the first part of the Ogden marathon course, then trails for the last 6 miles. 20.6 miles this morning!! I haven't run more than 17, so this was new territory. I felt great, considering the distance. The pace was super consistent - 7 min/mile +-6 seconds for the first 15. Then we hit the North Arm Trail for the last few which naturally slowed the pace a little but same effort level. Jake decided that Allie and I needed an extra 0.6 miles past 20 so he "accidently" took a wrong turn for a quarter mile. Overall great run, great company with average 7:03 pace. The run went by really fast - lots of conversation. Now I get to eat EVERYTHING!!!
http://connect.garmin.com/activity/111537393 PM - Cruised around Huntsville bike paths 8-9 miles.
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| Asics Speedstar Miles: 20.60 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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AM - Wow, slept 10.5 hours last night - I must've been tired! Another brisk morning in Huntsville. It took about a mile for my legs to loosen up (hamstrings felt especially tight), but felt better as the run continued. 5.6 miles ~7:35 pace on the quiet farm roads. PM - Mountain bike ride up Wheeler Canyon, East Fork to Middle Fork loop, and back down Wheeler Canyon this afternoon. 11 miles, 1400 ft. Nice ride, good to get a little workout without any pounding on the legs. Tomorrow Jake and I are going to run the XTERRA National Champs course at Snowbasin. They just posted it yesterday, and it looks brutal! 1100 ft climb over 3 miles. I'm more worried about how my legs will handle that downhill. So we're going to check it out. Anyone else planning to run XTERRA?
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| Night Sleep Time: 10.50 | Nap Time: 0.00 | Total Sleep Time: 10.50 | Weight: 0.00 |
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AM - Ran the first half (6.6 miles) of the XTERRA National Champs course this morning up at Snowbasin. 8:40 pace - this run felt more like 8 miles! Definitely not what I would call easy. I was planning to run the entire course, but my back started to hurt. With all the back pain I have had in the last 6 months, I was not willing to irritate it again. So I stopped and Jake did the rest of the course without me (see his blog for elevation profile if interested). We really enjoyed being up in the Huntsville area - it's a nice quaint small town with lots of outdoor fun activities. We especially enjoyed the axe toss at the place we were staying! Here's a video (I'm not very good!) of my attempts. Jake was much better at it than me, seen here! Good times... PM - 4.5 miles, horsepark loop. 7:45 pace - felt tired. I probably need one more day before the tempo workout. Spending the rest of the evening watching Friends on Nickelodeon! haha
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| Night Sleep Time: 10.50 | Nap Time: 0.00 | Total Sleep Time: 10.50 | Weight: 0.00 |
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AM - 9.2 miles around Millcreek this morning. Took a couple miles to get moving, but then eased into a nice pace. It was dark when I started, and I am not ashamed to admit that I'm afraid of the dark! It lightened up after about 20 minutes, but the amount of daylight is definitely shrinking. This is a great post by Jenny Barringer-Simpson that won the 1500 at the World Champs this past weekend. Definitely motivating -
http://www.flotrack.org/blog/38345-Alchemy PM - 1.5 miles around the block, just to loosen up. Wore my Saucony running skirt for the first time today and actually liked it. I'm not really the girly or trendy type but I have to say, it's pretty cute!
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| Asics Speedstar Miles: 9.20 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 114.60 |
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AM - 5.5 mile tempo run at Liberty Park. It was very windy!! Jake was nice enough to pace me this morning. The goal was marathon pace (6:20ish pace), but we ended up running a little faster with splits of 6:15, 6:13, 6:10, 6:13, 6:10, 6:13 (equiv for .5 mile). The pace didn't feel too hard, definitely not easy though! 2 mile warm-up and 1.5 mile cool-down. Glad that one is behind me!
This is a great excuse to not work too hard at your job - Tired brain can slow performance PM - 2 miles, easy. Tired.
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| Asics Speedstar Miles: 9.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 116.60 |
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AM - 10.3 miles around Sugarhouse with Allie and Jake. 7:30 pace. Windy, but perfect temperature.
Jake and I are doing a long run (me 17-18, Jake 21-22) on Saturday at Jeremy Ranch Road on Saturday at 8am. Probably 7:30ish pace. Let me know if you want to join! PM - 2 mile shake-out.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 117.00 |
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AM - Track workout. 2 x 200 then 8 x 400 w/ 200 jog between reps. 200s in 40, 42 and 400s in 83, 82, 81, 82, 81, 81, 80, 80. I hit my goal of a little faster than 5k pace (84 seconds for 400s). My legs were fatigued from the week, so I didn't push it too hard. Long run tomorrow is more important! I haven't been sleeping well the last few days; I don't feel like I'm getting into that deep sleep - just lots of dreaming. PM - 2 mile shakeout run. I got new Saucony Kinvaras today (had to go up to a size 10.5 - ouch) so I wanted to try them out. They feel good!
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| Asics Speedstar Miles: 7.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 116.00 |
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AM - 19 mile out-and-back run at Jeremy Ranch Road. This run is very challenging - so many steep ups and downs with about 950 ft elevation gain overall (at 6000 ft). Jake and I stayed at a comfortable pace the entire run (avg 7:19), mostly discussing whether I should go for the marathon OTQ this fall. This is about a 2 hour conversation, so the run went by pretty fast! I was planning to go 18, but after getting a little G2 at the 16 mile mark, I decided to go for one more mile. This is two weeks of long runs - 20.6 last week and 19 this week. My body handled both of them very well which is pretty exciting. I'm going to have so much more endurance at Long Beach Half in a few weeks that I had at TOU Half (where I PRed), so I'm definitely looking forward to that race. I'm 80% going for OTQ this fall. We put our legs in the cold creek in Park City after the run - I can already tell that it helped a ton! 
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| Asics Speedstar Miles: 19.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.00 |
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| | AM - 5.75 miles meandering through neighborhoods. Easy 7:45 pace. Anyone want to run an 8 mile tempo with me Tuesday morning at 6:20 pace at Liberty Park??
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 116.00 |
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AM - 10 miles around Sugarhouse, a nice zigzag through all the neighborhoods. I haven't slept very well for about a week now and it's getting really frustrating! This is me 2 years ago finishing a half marathon (I'm also at my highest weight here - I look gross!). Can you believe I can run 36 minutes faster than that now??
PM - 2.2 miles, easy.
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| Saucony Kinvara 2 Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 116.40 |
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AM - Tempo Tuesday. The alarm clock went off way too early this morning, but I finally was able to sleep well last night! :) Ran 2 mile warmup at 8:30 pace, then tempo. Goal: 7-8 miles at 6:20-6:25 pace.
Actual: 7 miles average 6:22 pace (6:25, 6:21, 6:24, 6:22, 6:23, 6:21, 6:21). It was a long workout! I wanted to feel like I still had some left in the tank (mostly as a mental confidence booster), so I was content with 7 miles. Glad that's done for the week! I did feel a little twinge in my hamstring during the run. I don't think it's anything to be overly concerned about, but I definitely need to massage and stick tonight. PM - 1.8 miles around the block. REALLY excited that I only have to do easy horsepark loop in the morning.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 116.40 |
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AM - Horsepark loop 4.4 miles. I must've needed a recovery run b/c my average pace was 8:30! Felt good to go slower and not worry about pace. Looks like it's another SNOW winter!! I just hope it waits to snow until after the trials. PM - 5.6 miles easy, no watch.
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| Saucony Omni 8 Miles: 4.40 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.80 |
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AM - Horsepark loop again this morning, easy. Slept in 30 minutes accidentally, but still ran so I got to work a little late. Running is more important, right?
Just heard that Lance Armstrong is doing the XTERRA National Championship Triathlon at Snowbasin on 9/24. Pretty cool! PM - Track Workout! 2-2-4-4-8-4-8-4-8-4-4 with 200m jog between reps. 200s in 41, 400s in ~1:22 (5:28 pace), 800s in ~2:49 (5:38 pace). Ran the 200s and thought this is not going to be fun. It turned out not as bad as I thought it was going to be. I'm still not a fan of track work though!
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| Adidas Adizero Miles: 8.70 | Saucony Kinvara 2 Miles: 4.40 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 117.00 |
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AM - Easy 5.3 miles around work 7:45-8 min pace. Tried to throw in some hills in the run since I don't do that very often. My parents got in from TN last night, and we are headed to Moab this afternoon. I'm so excited!
What the average American eats in a year http://www.businessinsider.com/how-much-americans-eat-in-a-year-2011-9 |
| Saucony Kinvara 2 Miles: 5.30 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 115.60 |
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| | Was planning to run 3-4 in the afternoon yesterday, but there was a ridiculous storm down in Moab!!! Scary for driving too - we actually saw lightning strike the ground! Probably for the best in terms of the long run. AM - Woke up around 6:30 to go out for the run and saw that it was still raining. Back to bed. Woke up again at 8am and got ready. My parents were going to come bike but it was still cold and gross outside. Ran on the roads (b/c all dirt roads were flooded) from Spanish Valley to Moab and back. Miles 7-17 was a LONG gradual uphill of 1100 ft with a headwind. I was getting discouraged by mile 16. But as soon as we turned around, it was a great 1.3% downhill gradient and finished the last 3 miles in 6:30, 6:17, and 6:04. 7:15 pace average for the 17 miles, 6:17 for the last 3. PM - Hiking in Moab. Went on a 3 mile hike to Corona Arch which is BEAUTIFUL. Then experienced a little bit of Arches the touristy way, probably hiking about 2 miles there. So much fun!! And we get a hot tub tonight. Pics to come. 
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| Asics Speedstar Miles: 20.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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AM - Easy run in the morning 6.0 miles. PM - Hiked the Delicate Arch 3.0 miles. It is AMAZING! Then went on a 2 mile guided hike through the Fiery Furnace. So much fun - lots of arches, slot canyons, etc. 
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| Saucony Kinvara 2 Miles: 6.00 |
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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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AM - Meant to only run 12, but had to do some backtracking that added 1.5 miles so total 13.5 miles. Started off slow (uphill for 5 miles), ran around Ken's Lake and back into Spanish Valley. The last 4 miles was fun b/c it was about 2% downhill and fast. Picked it up to marathon 6:15 pace for about 30 minutes, which made me feel strong. PM - Hiked 3 miles to Fisher Towers. Wow! They are so tall! Started to feel a little fatigued from all the activity and miles for the last few days. After eating lunch, we did some 4WDing on Onion Creek Road up to the Onion Creek Narrows for a 2 mile hike. Another great day. Drove back to SLC in the evening. 
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| Asics Speedstar Miles: 13.50 |
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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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AM - Easy horsepark loop. 8:10 pace.
PM - 3.6 miles around Sugarhouse Park easy. Not looking forward to 6 x mile tomorrow morning...
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| Saucony Kinvara 2 Miles: 4.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.60 |
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AM - 5:20am came way too early this morning, especially for a workout! Drove up to Liberty Park and ran a 1.5 mile warmup at 9:30 pace (haha). Workout was 6 x mile at 5:50-6 min pace (half marathon-ish pace) with a 0.4 jog in between. Ran the first mile way too fast, then made a modified goal to stay under 5:50 pace. Miles were 5:43, 5:47, 5:49, 5:45, 5:50. 5:49. I'm still not sure how I managed that. By the last two, I could feel the lactate build-up. From now on, I think these kinds of workouts are going to have to be in the afternoon. It's too cold and dark and early to be moving that fast! I seem to get really cold after hard efforts (working hard to recover I guess), and today I had to crank up the heat in the car for 30 minutes so I wasn't shivering. Interesting article about changing womens world records - http://www.chicagotribune.com/sports/globetrotting/chi-running-leaders-shoot-the-sport-in-the-foot-20110920,0,7682022.column
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| Adidas Adizero Miles: 9.00 | Saucony Omni 8 Miles: 1.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.60 |
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AM - 4.4 miles horsepark loop at 9 min/mile. Seems like the harder and faster the workouts are, the slower and shorter the recovery runs.
Interesting read about caffeine. http://runningwritings.blogspot.com/2011/08/caffeine-and-running-effectiveness.html PM - Easy 2.9 miles easy.
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| Saucony Kinvara 2 Miles: 4.40 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 115.60 |
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AM - 6 miles to Sugarhouse and back. 8:15 pace. Probably doing a longer run early tomorrow morning in SLC area - 15 miles total, 12 around 7:15 pace and 3 at 6:20 and below. Let me know if you want to join! Also, my parents are still in town this weekend. I think they are a little burnt out on hiking from doing it the last 6 days, so I'm trying to think of other fun activities. Any ideas?
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| Saucony Omni 8 Miles: 6.00 |
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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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AM - 15.2 miles with Emily (ebates). We had a great run, started at Liberty Park, down 900E, up 2100S to Wasatch, across then down Sunnyside. I think this is similar to Allie's Sunnyside Down loop?? Fast finish with 3 miles around Liberty Park, 6:20, 6:16, 5:55. Average pace 6:52 (really good!). I was happy to be able to hit my half marathon pace on mile 15 for this run - gives me confidence that I have a lot more endurance than I had before TOU Half. :)
http://connect.garmin.com/activity/116666104 I hit the exact mileage that I wanted to this week. A little cutback from 80 to 67, next week down to 60, then 50 for Long Beach Half! PM - Went up to Brighton for a nice hike up Twin Lakes, 3 miles ~750 ft of elevation. Very pretty - colors are starting to change!
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| Saucony Kinvara 2 Miles: 15.20 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 116.40 |
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AM - Easy 6 miles around Millcreek area.
PM - Bikd 3 miles to keep Jake company on his shake-out (also to prevent me from eating everything in the house in that 20 min period!). Today was a pretty lazy day. I felt tired the whole time, even took a short nap!
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| Saucony Omni 8 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.80 |
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AM - 11.0 miles this morning, 8.5 with Jake. Never really got moving this morning, my legs were perfectly content with the 8 min pace. *OktoberFAST 5K: We'll start the race at 9am on Saturday (Oct 1) at the Highland High School track. If you are planning to come, send me an email / private message w/ your name, age, and a seed time.
We need to know how many people to expect. If we have a volunteer to
start a timer, we can use my laptop and a stopwatch as a backup. If we
don't have any volunteers, it might end up being more of a time trial
(and I'll try to finish quickly and get the times for everyone behind
me). Supposedly Saucony is sending us race bibs. If you are a skier, the Warren Miller Film Festival is coming to town (which is awesome!), and you get a free Canyons pass for going. Link here.
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| Saucony Kinvara 2 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.60 |
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AM - Easy horsepark loop. Track workout this afternoon.
FREE ICE CREAM at Cold Stone Creamery tonight 5-8pm! PM - Track workout. It was HOT outside! 2 mile warmup, 2x200 then 1600, 1200, 800, 400 at 5k pace with 400m jog in between reps. :40, :43, 5:37, 4:15, 2:49, 1:24. My times were slightly slower than goal pace, but I hit the effort level I was trying for which is most important. This was the last hard workout for a while (not including the race on Sat) which is pretty exciting! Now I get to taper and absorb the training.
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| Asics Speedstar Miles: 4.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.00 |
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AM - Another nice run around Millcreek with Jake. It's funny, we were proud to break the 8 min mile barrier at mile 2 this morning (usually it takes 3 miles). Didn't run much faster than 7:45 pace, though :) I felt pretty good this morning but expect to feel a little more tired by the afternoon from the workout yesterday. It's hard getting used to running in the dark! My advice to all the St. George Marathoners this Saturday - BELIEVE IN YOUR TRAINING!
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| Saucony Kinvara 2 Miles: 8.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.80 |
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AM - 4 miles easy 8:15 pace. Thought this was interesting - Comparison of Sedentary School-aged Children and Health
"Based on this systematic review of 232 studies, sedentary behaviour
(assessed primarily through increased TV viewing) for more than 2 hours
per day was associated with unfavourable body composition, decreased
fitness,lowered scores for self-esteem and pro-social behaviour and
decreased academic achievement in school-aged children and youth (5-17
years). This was true for all study designs, across all countries,
using both direct and indirect measurements, and regardless of
participant sample size. All studies examining risk factors for MS and
CVD disease reported that increased sedentary time was associated with
increased health risk; however, the included studies examined a wide
range of risk factors, and thus there was insufficient evidence to draw
conclusions on the relationship for metabolic risk as a whole. " PM - 2.5 miles. 4 x 200 on the grass at Sugarhouse to get the legs moving a little faster.
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| Asics Speedstar Miles: 4.01 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.00 |
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AM - Horsepark loop easy 8:10 pace. Feeling good for the Oktoberfast 5k tomorrow. It should be a fun time, if there are any last takers! GOOD LUCK ST. GEORGE MARATHONERS!
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| Saucony Kinvara 2 Miles: 4.40 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.80 |
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| | Race: |
OktoberFAST 5K (3.1 Miles) 00:17:16, Place overall: 1 | |
AM - RESULTS AND MORE PICS FOR OKTOBERFAST 5K on Jake's Blog! First of all, I have to say that this event was everything I was hoping for. We had a great turnout, including - 9 racers (Adam RW, Sandy, Ashley, ACorn, Jake, Andrea, Dave, Chad Robinson, Kam)
Great timer (Kam's son Jens)
Sub-Professional photographer (Allie)
Spectator support crew (Adam RW's wife Sandra and kids, Paul and kids; both have adorable kids!)
Thanks to everyone that came out! It was really nice to meet more local runners and put names to faces on the blog. NEXT EVENT SPOOKY FAST 5K on Oct. 29!
About the race - 2 mile warmup. I was a little nervous that the football team was going to take over the track, but they quickly retreated for McDonalds and orange juice on the sidelines :) We had some introductions and handed out awesome bids. I got lucky number 7! Race started at 9:05am. My goal was even splits of 83 seconds every 400 and pick it up at the very end for 17:15. I went out a little fast but felt controlled. Mile 1 was 5:25. I felt a twinge from mile 1 to 1.5 in my hamstring - not sure what that was about. I caught up with Adam RW right after, and we stayed close for a couple laps. Mile 2 was 5:34. I slowed a little the next few laps - this is always the challenging part of the 5k. The last 400 ACorn FLEW past me. If only I had that kind of kick! Mile 3 was 5:36. I pushed the last stretch with a finishing time of 17:16.3!! I am quite thrilled with my performance - 9 second PR, and with the NCAA altitude conversion it could potentially be 16:55 at sea level. If I ever ran sub-17, that would be incredible. I cheered the rest of the crew coming in for their final meters. Then we all chatted for a while and drank some chocolate milk - the ultimate recovery drink. Cool down with most of the group. This was probably my favorite part, just a casual run with some great people. 
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| Saucony Type A4 Miles: 3.10 | Saucony Kinvara 2 Miles: 6.40 |
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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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AM - 9.5 miles on soft surfaces in Liberty Park.
Long Beach Half is one week from today, so this week is all about tapering. Besides having some time at the beach in CA, there is a Safeway within 2 blocks of the hotel and they have the BEST Moose Tracks ice cream (with only 120 calories per serving, tough to beat that). It's going to be an awesome celebration after the race! PM - 30 min bike ride up to REI so I could get my favorite smoothie Powerbars. I have felt so tired today. Most of the day consisted of laying around and dozing off to sleep. I did manage to get my mandatory 15 minutes of abs/arms for the weekend.
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| Asics Speedstar Miles: 9.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.00 |
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| | AM - 8 miles with Jake, Millcreek loop 7:40 pace. I can feel the taper working - my legs feel stronger and more rested already. I'm trying to get all the nervousness out today and tomorrow, and my stomach is in knots already this morning! I thought this study was interesting - The effect of early vs. late bedtimes.
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| Saucony Kinvara 2 Miles: 8.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 117.20 |
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| | AM - 2 miles around the block. PM - It was "team building day" at work, so we went to hike the Brighton Lakes Trail this afternoon. I had initially planned the Lake Blanche hike (being a little overconfident in other people's abilities) but changed at the last minute. Good thing too - they were huffing and puffing on this relatively easy hike. We had a good time and even saw a couple moose! The colors in the mountains are gorgeous right now. 
PM2 - My coworkers and I also went out to eat, and I stupidly gorged on nachos, hummus, rice, salmon, chocolate cake, etc. No self control! That being said, my 4.9 miles immediately afterward were not pleasant. I spent about 10 minutes afterwards moaning and groaning to Jake about how much my stomach hurt.
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| Asics Speedstar Miles: 2.00 | Saucony Kinvara 2 Miles: 4.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.50 |
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AM - Last Chance Workout! I felt a little uncomfortable being at the track in the dark by myself, so I guilted Jake into running at the track with me. 4 x 1000 at half marathon pace w/ 400m recovery. 3:36, 3:44, 3:36, 3:39. Then 2 x 200 fast with 200m recovery. :36, :36. I realized that my watch light doesn't work, so I had to do these by feel. I need to become less dependent on the watch anyways. The purpose of the workout was to just get a feel for half marathon pace and keep my legs from getting stale. I felt very strong and controlled on these reps. New blog post about food training staples! PM - 2 mile shakeout in the rain. I've gotten spoiled with perfect weather.
I JUST SIGNED UP FOR THE PHILADELPHIA MARATHON!!! It's now official - going for the OTQ. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 115.50 |
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AM - 6.75 mile run in Sugarhouse area with Allie, James (fiddy), and Jake. Great company but cold, rainy, gross weather. Not a fan. It definitely would have been tough to convince myself to run solo this morning. Come back Indian summer (and bring the daylight back too)!
Steve Jobs' commencement address at Stanford in 2005 - worth a read.
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| Saucony Kinvara 2 Miles: 6.75 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.50 |
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AM - Easy horsepark loop with Jake. BRRR! It's Friday!!! Does anyone know of motivational, pump-you-up, make you want to run faster podcasts to listen to? Or just anything interesting to listen to while at work?? PM - 5 x 200m w/ 200m jog. 42, 44, 41, 41, 41. Ran a little faster than half marathon pace, trying to keep my legs fresh and ready to go.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.00 |
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| | AM - Lucky horsepark loop this morning, followed by a couple of strides. California here we come! I'M EXCITED! |
| Asics Speedstar Miles: 4.50 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 115.00 |
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| | Race: |
Long Beach Half Marathon (13.1 Miles) 01:17:03, Place overall: 2 | |
1:17:03! I was a mess yesterday. I was sporadically confident and questioning my abilities throughout the entire day. Basically, I was driving Jake crazy with my mood swings (but I'm a girl, so what can he really expect?). We walked around Long Beach a little but didn't want to wear ourselves out, so mostly spent the afternoon/evening watching college football. Fell asleep ~8:30pm, the usual these days. Woke up at 4:25am wide awake. I tried to just stay in bed, but the adrenaline was already pumping. We turned on the Chicago marathon live streaming for about an hour while we were getting ready which was surprisingly relaxing to me. I always wish they would talk about people besides the front pack, though. Our hotel was only a couple of blocks to the start line, so we ran a mile warmup there. The sunrise was absolutely beautiful and the mass of people was quite impressive. I've never been to a big marathon before with 25,000 people. It's exciting. I put myself in a position right behind Jake for the start. The announcer was having trouble sorting out the elites with the other runners, so I just had to laugh when he said "If you paid for your shoes, please stand behind the rope". Haha I can't believe I'm considered elite - what a thrill. Gun started and I got into what I thought was a sustainable pace. Mile one was 5:45. The start is always fast, so that was fine with me. I was running with another girl through miles 2 and 3, but I got really frustrated when I came in the second mile at 6:41. Even though I knew it wasn't correct, I hated the fact that the mile splits weren't correct and spent the next five minutes questioning how fast I was really going. I didn't trust any of the splits after that (and I'm pretty sure a few of them were off). I had to just go by feel. Mile 3 was 4:50. Funny how I was so focused on racing that I couldn't even do the math to figure out how those miles evened out. I tried several times too, and yes I am an engineering nerd.
The girl next to me dropped, and mile four pretty much set the stage for the rest of the race. 5:51. I caught up to a couple guys running together and decided to tuck in behind them and let them pull me as far as I could stay with them. Mile 5 and 6 were 5:47 and 5:42, respectively.
Sidenote: I love being the first girl. People get so excited yelling "FIRST GIRL!!" and it really pumps me up. I tried to feed off the crowd as much as I could. Miles 7-9.5 were along the beach, but I was so in tune with the race that I had no idea that the ocean was less than 50 yards away. 5:48, 6:17, 5:56. That middle split just made me mad because there was no way I ran 6:17. My guess is that miles 6 and 7 were a little short. Who knows. The guys I was running with edged ahead and then I ran solo. We hit the turnaround and started a very gradual uphill for the next 1.5 miles. Miles 10 and 11 were 5:56 and 6:04. I didn't slow too much, so that was uplifting. The course got pretty lonely here with not many spectators. Another sidenote - Jake and I read this article about improved performance with foul language. If you say swear words as a method to tolerate pain (especially for women and when curse words are not in the typically vocabulary aka me), there is an increased threshold. So guess what I was doing at this point?! lol
Mile 12 was 5:57. And then I heard "There's a girl right behind you!" Well crap. That is not what I wanted to hear. She passed me right at my weakest point and I just couldn't get myself to go with her. I wish that I had that super competitive personality. 12.5 to the end was a great downhill. Mile 13 was 5:55. I saw the clock ticking 1:16:54...55....56 and I was soo close to breaking 1:17. Four seconds too slow. Ahhhhhhh! [Updated: they added 2 seconds to everyone's time after the fact.]
Despite getting beat at the end and barely missing sub-1:17, how can I be unhappy with a 50 second PR? It's still hard to get over not breaking the tape and missing the time that I keep replaying in my head. I am so excited about my performance though! I did go out a little fast and slowed during the second half. I still feel like I ran a great race. The guys that I ran with for 5 miles made a huge difference in my mental attitude. I ran hard and strong. So this time in the half marathon is a good indication for an OTQ in the marathon in 6 weeks. If I can get a little more endurance in this next training cycle, I have a shot. During the race, I got a muscle twinge in my hamstring (which has happened two other times in the last 4 weeks) so that makes me really worried. If anyone has recommendations, I would love to hear them. I want to be 100% healthy going into Philadelphia. Spent the afternoon walking around Long Beach, eating brunch with Jake's family and eating ice cream. I'm so proud of Jake for his amazing performance of 1:05:43. He has an even better shot at the OTQ in 6 weeks! Long Beach is beautiful.
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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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AM - Recovery run on the boardwalk and out to the lighthouse at Long Beach, 4 miles. I AM SO SORE. I must've worked hard yesterday. An ice bath this evening may be necessary.
PM - I was planning 4-5 miles easy this afternoon, so Jake and I headed out with the post-race shuffle. Hamstring does not feel right. After about a mile, I decided to abort plan A and just head home. I'm hoping this is nothing serious and will feel better in a couple days. Michelle suggested a PT doctor, so I'll probably call him tomorrow. Stick + massage + ice + heat for tonight.
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| Saucony Kinvara 2 Miles: 4.00 |
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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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AM - Cross training. 30 minutes on the elliptical and 12 minutes on the exercise bike. My legs needed the morning off from the pounding. My hamstring feels a little better today but still needs some help. I have to say, I really enjoy cross training sometimes.
PM - More cross training. 30 minutes on the bike and 10 minutes on the elliptical. It is beautiful outside, and I was not happy to be stuck indoors. I want to enjoy all the warm running weather because I know it's not going to last much longer! Physical therapy early tomorrow morning.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.80 |
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AM - Physical therapy this morning. He said it was probably just a mild strain in my hamstring at this point. He gave me some exercises, as well as instructions for ice, heat, massage, and no stretching. I can do that! Fast intervals are probably out of the question for now, but this next month is mostly about marathon pace so that shouldn't cause major problems. We'll just see how it goes. Attitude speeds up the healing process!
PM - 8.6 miles with Jake around Sugarhouse and Millcreek. I started off really slow to make sure nothing hurt and slowly made my way to 7:45-8 min mile pace. I'm content with running easy all this week as long as I can put in some miles.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.50 |
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AM - Thursday JAJA Run (Jake, Andrea, James, and Allie). Ran from Sugarhouse Park to Sunnyside, up to Wasatch Drive to the bike path and then back down to Sugarhouse. It was a pretty nice route - we ended up with about 11 miles. My hamstring didn't bother me at all during the run. I wore compression shorts, and I think they made a difference. I can still feel an aching heat sensation (similar to all week) most of the time. Question - does anyone know of a good sports massage therapist?! PM - 60 minute escort bike ride to keep Jake safe on his run.
Finish video and a couple more pics from the race on Sunday. I was SO close to the winner!
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| Asics Speedstar Miles: 11.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.00 |
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AM - Easy 4 mile run. Short workout this1 afternoon.
PM - Short(ish) tempo run on the track. 2 mile warm-up, 4.5 mile tempo, 0.5 mile cool-down. This workout was totally dependent on how my hamstring felt, and I was relieved to find that marathon pace felt pretty good. The initial plan was 5k tempo, but I decided to keep going. 6:15, 6:19, 6:15, 6:15, 3:06. The last lap I started feeling a little too much vibration in my hamstring for my comfort so stopped there. Overall a good workout. I'm going to get some high quality compression shorts this evening!
Jake and I are doing a long run tomorrow on Rail Trail in Park City (~7:30 pace, 22-23 miles) if anyone wants to join. Let me know!
Weather forecast 10 Day for SLC looks AWESOME!
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| Saucony Kinvara 2 Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.00 |
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| | AM - Longest run ever today! And, of course, Jake and I chose it to be at 6500 ft and gradual uphill on the way back, Why do we do this to ourselves?? Anyway, the run was actually a great course. We started at Park City High School and jumped on the Rail Trail for about 6 miles. We then had a 4 mile loop with rolling hills that we did twice, then ran back on the Rail Trail. Added a little extra at the end to get 22 miles in 2:43:35 (close to how long it will take me to run the marathon). I was feeling pretty rough at 17 miles, but that was mostly due to a miserable headwind ~15 mph. There was definitely no wind on the way out which makes the headwind totally unfair! The wind slowed us down about 20 seconds per mile for about 5 miles. We stashed a powerade bottle at mile 18, and it's amazing how everything changes with just a sip. I got a little more life back into me for the remainder of the run, although I was still pretty tired. Best part of the run - my hamstring didn't bother me!!! I went to SLRC last night desperate for some compression shorts for the long run. They didn't have my size but suggested the L/XL calf sleeves to use instead as my thigh sleeve. I am pretty sure the calf sleeve saved the day today. I didn't feel any jarring at all! And it made me feel good that I was little enough to put something meant for the calf on my thigh :) We went to Wasatch Bagel and Grill for breakfast, and I couldn't even finish 1/3 of my plate b/c I had no appetite. That means lots of ice cream later! Beautiful day outside! I hope everyone is out enjoying it.
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| Asics Speedstar Miles: 22.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 114.50 |
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AM - Easy 10 miles at 8 min/mile pace. I love running on Sundays in SLC because it's so quiet and peaceful. The downhill towards the end of the run irritated my hamstring a little. I'm planning to take it easy the rest of the day - watch football, read a book, eat ice cream, etc.
PM - 4.7 mile bike ride with Jake to go get some milk at the grocery store.
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| Saucony Kinvara 2 Miles: 10.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.50 |
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| | AM - Hard to get up and going this morning, rainy gross this morning. 10 miles total - first mile was 9:20, managed to be in the low 8s until the last mile at 8:45. My legs aren't quite recovered from the 22 miler on Saturday. Hopefully one more day and I'll be ready to hit it hard again. I'm planning an 8 mile tempo at 6:20 pace tomorrow afternoon at Jordan River Parkway. I would LOVE some company if anyone is interested.
PM - 2 miles around the track easy. |
| Asics Speedstar Miles: 10.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.50 |
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| | AM - 3.2 miles easy around the block. Legs felt better today - debating whether to do tempo this afternoon or tomorrow.
PM - 10 miles. 8 mile tempo at Frontage Road along I-80. 6:18, 6:16, 6:19, 6:14, 6:19, 6:15, 6:18, 6:12. The pace didn't feel that bad. It definitely took effort to maintain, but my breathing wasn't labored much and my legs felt fine. My hamstring is very sensitive - it didn't cramp up or anything, but I can still feel it. Maybe I'm just super sensitive to that area. Ice and massage now. Glad to get that over with!
Segment of an interview with Josh Cox -
Question: How do you keep going when you don’t feel like?
JOSH COX: If we only did things when we felt like it, we wouldn’t be very good at anything. I love running, writing, announcing on TV, and connecting with folks via social media but I don’t love them all the time. The professional world is competitive, no matter your discipline. Doing something only when you “feel like it†is a guaranteed formula for failure. Passion isn’t enough, talent isn’t enough; you have to commit to putting in the work. Somewhere, there’s someone just as passionate and talented as you that’s willing to hone their craft daily – they’ll beat you on game day. Pursue your passion and be willing to put in the painstaking work it takes to succeed. Lots of folks want success without sacrifice but life doesn’t work that way. Marathon running is a great metaphor for life because in order to succeed you have to make daily deposits over a long period of time. I’m a part of the Mammoth Track Club, our training group rivals any on the planet. We meet every morning at 8:30 and in the afternoons for gym work. Surrounding yourself with others who are working towards a common goal pays huge dividends and provides accountability. Even still, there are many days I don’t feel like getting out the door. Something that renowned children’s author Madeline L’Engle said has always stuck with me, “Inspiration usually comes during work, rather than before it.†I’ve found this true in just about every area of life. In running, inspiration rarely finds you on the couch; it likes to wait around the first corner. On days when I’m having trouble getting motivated, I shut my mind off, get dressed, lace ‘em up, and get out the door. It’s not inspiration’s job to come find us, it’s our job to go find inspiration. The key to training, and life, is taking that first step. The first step is the best step; it’s where intent meets action. Don’t talk about it; be about it. When you don’t feel like doing what you know needs to be done, take the variable of “the choice†out of the equation. Shut the mind off and just begin.
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| Saucony Kinvara 2 Miles: 3.20 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.00 |
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| | AM - 4.4 miles easy horsepark loop. This is a great article about Janet Cherobon-Bawcom - she was given a chance and has really excelled. She's definitely a contender for the U.S. Olympic Team Trials – Marathon. http://www.flotrack.org/article/7795-Athlete-Spotlight-Janet-Cherobon-Bawcom PM - 5.6 miles easy around Sugarhouse. |
| Adidas Adizero Miles: 4.40 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 116.50 |
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AM - JAJA Run! 10.2 miles - the run was hillier than I remembered last time, must be tired from all the training.
PM - 2 Mile Tempo in 12:15, 2x200 in :45. Definitely running on tired legs. The past 7 days I have run over 90 miles! That's a lot. Never thought I would run this much in a week until the last 3 months. Easy day tomorrow, and hopefully I'll be able to hit the Sat. long run hard.
Jake and I were asked to speak at the Utah LDR Circuit Banquet coming up. We agreed but have no idea what to talk about! I'm sure a lot of people on the blog will be there, so do you have any suggestions? Jake is an excellent speaker, by the way. Me - not so much :)
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| Asics Speedstar Miles: 10.20 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.00 |
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| | AM - 6 miles really easy, 8:30 pace. Tired legs! Marathon training is hard. Looks like we'll have a nice crew for the long run tomorrow morning at Jordan River Parkway. Let me know if you want to join in.
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| Saucony Kinvara 2 Miles: 6.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.50 |
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| | AM - Great long run this morning! Met up with James, Jake, Chad, Devra, Emily B, and May - what a great (and quite an elite) group. The first half of the run flew by with lots of conversation and fun times. THIS is why I love running. First 15 miles were at 7:02 pace. The last 5 miles were scheduled for marathon pace of 6:19. Devra, Emily, and I picked it up a little fast in 6:07. I decided that I could hold the pace for 4 more miles, so I averaged 6:06 for 5 miles. I think I finally hit that "the moment you know" that you can run a marathon (see Lauren Fleshman's blog). I started to feel my hamstring tendon (pain near the insertion point on the fibula - knee area). I didn't have cramping, just a little discomfort. I can handle that in the marathon, although I hope it goes away by then. I really hope these group runs continue. We hung around for a while afterwards and chatted more :)
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| Asics Speedstar Miles: 20.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 114.70 |
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| | AM - 10 miles at Dimple Dell Park. SLOW and tired. 8:45 average pace. Jake and I almost hit a 10 min mile, but managed 9:55. Started at the Dewey Bluth Park and ran to Granite. It turned out to be exactly 5 miles out and all uphill (tough for a recovery run). At least the soft surfaces were good for the legs. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.50 |
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AM - 9 miles around Millcreek, 8:20 pace. My legs still have some residual fatigue in them but should be ready for a workout by tomorrow. PM - 2.8 miles. Felt exhausted. I had physical therapy this afternoon and it was NOT FUN. The PT used this knife-like device (but not sharp) and rolled it across my tendon really hard. It was so painful! He said it was to get the knots out and encourage the right healing (and should make it feel better in a day or so), but I was definitely not a happy camper during the process. It still hurts. My tendon better feel peachy in a couple days!!
Regarding the track 5K -
there are basically 3 options and we just want to make it a vote... we
can do it any of the upcoming 3 Saturdays... 1. Oct 29th (but it would have to be in the afternoon)
2. Nov 5th
3.
Nov 12th (this day we actually are planning to do a 5K time trial
anyways, but I hate to schedule something at the same time as Jun's
trail run) So either vote by commenting or sending me (or Jake) an email, and we'll try to have a concrete date by the middle of this week.
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| Saucony Kinvara 2 Miles: 9.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.20 |
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AM - Horsepark loop, easy. PM - 2 mile tempo at marathon pace (12:37) then 5x200 w/100m jog recovery (40.5 seconds avg). This was just a short workout to get the legs moving a little faster. I was excited to run 5k pace on the 200s without any pain in my hamstring tendon. That physical therapy torture yesterday must've actually helped. Good and bad - it's healing, but now I have no excuse not to go back to PT and be in pain again! Sacrifices...
From Logic of Long Distance - This is how it works:
Training is doing your homework. It's not exciting. More often than not
it's tedious. There is certainly no glory in it. But you stick with it,
over time, and incrementally through no specific session, your body
changes. Your mind becomes calloused to effort. You stop thinking of
running as difficult or interesting or magical. It just becomes what you
do. It becomes a habit.
Workouts too become like this. Intervals, tempos, strides, hills. You go
to the track, to the bottom of a hill, and your body finds the effort.
You do your homework. That's training. Repetition--building deep habits,
building a runner's body and a runner's mind. You do your homework, not
obsessively, just regularly. Over time you grow to realize that the
most important workout that you will do is the easy hour run. That's the
run that makes everything else possible. You live like a clock.
After weeks of this, you will have a month of it. After months of it, you will have a year of it.
Then, after you have done this for maybe three or four years, you will
wake up one morning in a hotel room at about 4:30am and do the things
you have always done. You eat some instant oatmeal. Drink some Gatorade.
Put on your shorts, socks, shoes, your watch. This time, though,
instead of heading out alone for a solitary hour, you will head towards a
big crowd of people. A few of them will be like you: they will have a
lean, hungry look around their eyes, wooden legs. You will nod in their
direction. Most of the rest will be distracted, talking among their
friends, smiling like they are at the mall, unaware of the great and
magical event that is about to take place.
You'll find your way to a tiny little space of solitude and wait
anxiously, feeling the tang of adrenaline in your legs. You'll stand
there and take a deep breath, like it's your last. An anthem will play. A
gun will sound.
Then you will run.
|
| Asics Speedstar Miles: 4.40 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.20 |
| |
| |
AM - 6 miles easy up to Sugarhouse with Jake and back.
PM - 3 miles around Sugarhouse.
|
| Saucony Kinvara 2 Miles: 6.00 |
|
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 115.00 |
| |
| |
AM - 2 miles on the treadmill. I thought about running outside, but it seemed pretty worthless to get all the cold weather clothes on for such a short run. I talked to this post-competitive triathlete guy, and he told me "Go after it while you still have your mojo". PM - Met up with Emily Bates for the BIG WORKOUT. Half marathon 13.1 miles in 1:22:48. Mile splits were 6:21, 6:17, 6:18, 6:11, 6:19, 6:20, 6:19, 6:20, 6:21, 6:22, 6:18, 6:18, 6:15, :45. We stayed very consistent. That was my longest tempo run by 5.1 miles! I felt pretty strong throughout - the pace got harder to maintain as the miles went on, but I didn't feel like I was struggling. Overall, a great effort. I am glad that it's behind me! I tried out a similar outfit to what I would be wearing for race day - tank top, arm warmers, long socks, shorts. I was freezing by mile 11 - my hands were numb. I may need to rethink my clothes strategy. I'm still trying to get over the hard effort mentally. Hopefully, I will feel confident about the marathon tomorrow.
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.20 |
| |
| |
AM - 6 miles 8:50 pace. That was about as fast as my legs would let me go this morning. Tempo run last night took all the speed out of them. I couldn't sleep past 4:30am (I never sleep well after hard workouts at night), so it will be a struggle not to fall asleep at work today. Jake did a short video for fun last night of me running. If you look closely, you can tell that my left leg (with injured hamstring tendon) doesn't swing back nearly as far as the right leg. That's probably one of the reasons that it got hurt. Gotta work on that!
10-27 Tempo Run from Jake K on Vimeo. We're doing a long run at Jordan River Parkway again tomorrow (3300S). It will be casual - 7:15-7:30 pace. The plan is to do a 12 mile out-and-back headed south and then an 8 mile out-and-back headed north on the trail. Start at 8am.
|
| Saucony Kinvara 2 Miles: 6.50 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 114.80 |
| |
| |
AM - 20 miles with another great crew this weekend. Chad, Adam W, Adam C, Emily, Devra, Bryan, and Jake. Ended up running a pretty fast pace, 6:58 overall but 6:50 for the last 16 miles. I felt okay today but definitely still fatigued from the workout on Thursday. Three weeks of the most mileage and hard workouts = I should feel this way (what Adam told me and made me feel better). It will make me stronger for those hard miles at the end of the race. Now it's just doing the taper right. Thank goodness it's taper time! Group long runs are the best :) PM - 4.5 mile bike ride with Jake. Talking marathon - we are totally obsessed.
|
| Adidas Adizero Miles: 20.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 114.50 |
| |
| |
AM - 9.4 miles in the parks and neighborhoods close to home. 8:20 easy recovery pace. My feel hurt today! PM - 3.7 mile bike ride shakeout with Jake.
So glad we get another beautiful weekend day. Planning to relax and try to not eat all the Cookie Squares I made yesterday! 
|
| Saucony Kinvara 2 Miles: 9.40 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.00 |
| |
| |
AM - Easy 6 miles to Sugarhouse and back. PM - 6 x 200 average 39.4 seconds. I haven't run this fast in a while, but my hamstring felt great. My legs are much more used to marathon pace, that's for sure! HAPPY HALLOWEEN!!! This is one of those days where it would be fun to have a little kid to take trick or treating :)
|
| Asics Speedstar Miles: 6.00 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.00 |
| |
| |
AM - Was planning to do 10 miler then saw it was pouring and went back to bed. Will do it this afternoon instead. PM - 10 miles around Millcreek. Turned out to be a nice fall evening run. 8 min pace.
Video of Jake at the track yesterday doing his workout. Did it in slow motion so we could look at form. He is a perfect midfoot striker and looks so smooth, even when running at sub-5 min pace. The song just makes me laugh :) Halloween on the track from Jake K on Vimeo.
|
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 115.00 |
| |
| |
AM - 2 miles on the treadmill. PM - Workout this afternoon. 9.5 miles total. 3 mile tempo (6:09, 6:22, 6:17), 0.5 mile jog
1600-1200-800-400 (5:40, 4:14, 2:45, 1:19) with 400m jog between
1 mile (6:13) The 3 mile tempo felt harder than marathon pace usually feels, not sure why. I haven't run fast intervals in a long time, so that was quite a shock to the system (16 and 12 at 10k pace, 8 and 4 at 5k pace). The final marathon mile did feel pretty easy in comparison though. Hard workout today.
|
| Asics Speedstar Miles: 2.00 |
|
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 114.50 |
| |
| |
AM - JAJA Run 7.75 miles. It's so dark in the mornings! Not sure if I'd rather have the extra daylight in the mornings or in the afternoons (with daylight savings time coming up this weekend). PM - 5 mile bike ride. Hamstring bothering me a litle.
Turn the big 25 today! :) I gotta say, this past year has been the most exciting and adventurous year ever.
|
| Saucony Kinvara 2 Miles: 7.75 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 |
| |
| |
AM - 6 miles up to Sugarhouse with Jake and back home, easy. Thank you for all the birthday wishes yesterday; it made me feel special. Just wrote an article about the importance of having confidence for a race. Link here.
|
| Saucony Kinvara 2 Miles: 6.00 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.50 |
| |
| |
AM - Weather conditions were not good to do our 4-3-2-1 tempo workout this morning. 2 mile shakeout. PM - Afternoon conditions turned out to be much better than expected for the workout. Temperatures were about the same as expected for the marathon in two weeks (40 degrees). I'm really glad we decided to wait until the afternoon when the snow had melted off the road. I wish that Adam and Devra still could've joined us, but there will be plenty more runs in the future :) Emily Bates did the workout with me.
We went out to the Frontage Road by I-80W again. There was a due west headwind about 10 mph. After a mile warmup:
Headwind 4 miles 6:17 pace. 0.5 mile jog.
Tailwind 3 miles. Felt so much easier!! 6:14 pace. 0.5 mile jog.
Mix 2 miles. 6:03 pace. 0.5 mile jog.
Mix 1 mile. 5:37 pace. 3 mile cooldown to end it. I feel great about this workout. I can feel that I have a little more in my legs with the 15 mile drop in mileage this week. Only one hard workout left!
|
| Adidas Adizero Miles: 15.50 | Saucony Kinvara 2 Miles: 2.00 |
|
| Night Sleep Time: 10.50 | Nap Time: 0.00 | Total Sleep Time: 10.50 | Weight: 114.50 |
| |
| | AM - We decided to start late this morning so we could watch the entire NYC Marathon. 6.7 miles, half on soft surfaces. I have a couple sore tendons that need to heal up in the next couple weeks. The NYC Marathon results really just emphasized how important it is to not go out to fast, no matter how good you're feeling. I still can't believe that Mary Keitany ran 5:10 pace in the beginning; she paid for it big time at the end. She did give a pretty impressive "last chance" surge when the other two women caught her but just couldn't hold on. The mens race was run perfectly. They went out at a conservative pace and negative split. This method is going to be my strategy in two weeks! |
| Saucony Kinvara 2 Miles: 6.70 |
|
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 113.50 |
| |
| |
AM - 6 miles to Sugarhouse and back, easy. PM - 2 miles with 4 x 200m w/ 200m jog in between. 39 s avg. Felt really good. My legs feel fresher and stronger than they have in a while. Taper fun! Saturday Nov. 12 - Turkey Trot Tune-Up 5K Race
When: 9:30am.
Place: Highland High Track. We are hoping that the weather will cooperate. Let me know if you are interested, that way we can make sure to keep everyone up to date!
|
| Saucony Type A4 Miles: 2.00 | Saucony Omni 8 Miles: 6.00 |
|
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 115.00 |
| |
| | AM - 4.5 miles easy. Wore the clunky, high cushion shoes to try to give some extra support to my posterior tibialis tendon that is giving me problems. Jake wrote an interesting blog post yesterday about Footwear and The Middle Ground that I think is worth reading.
|
| Saucony Omni 8 Miles: 4.50 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.00 |
| |
| |
AM - 1 mile just to shake the legs out. Wimpy, I know. BUT I have to keep my mileage down and the very last hard workout (10 days out) is this afternoon! Have to get off work early to do it because it gets dark too quickly.
I got my bib #67. Jake and I compiled a list of all the elite runners yesterday (50 for each of womens and mens) so now we're stalking them all on Athlinks to gauge the competition! If you haven't claimed your races on Athlinks, you should definitely do it so it's easier to stalk :) PM - Last Chance Workout! Finally! 2 x 5 miles. Splits - 1st 5 miles - 6:21, 6:19, 6:18, 6:11, 6:14. The first 3 miles were the worst of the entire workout - I felt pretty sluggish. Then all of a sudden, I felt great. One mile jog in 7:37.
2nd 5 miles - 6:14, 6:11, 6:09, 6:05, 5:56. Nice negative splits on that one. I felt controlled and strong until the last mile, at about half marathon pace. Overall a great workout. It accomplished the goal of boosting my confidence a little. To really go with the whole Biggest Loser theme, I weighed in at 112.2 after the workout. A 1% reduction in one day - I could crush all those contestants!! (don't worry, I promise that I'm not trying to lose weight! I eat more than Jake does and he runs twice as much as me.)
|
| Saucony Omni 8 Miles: 1.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.50 |
| |
| | AM - JAJA run! Nice route through some of the ritzy neighborhoods in Sugarhouse. My posterior tibial tendon did not feel good this morning. Workout yesterday irritated it. This issue better go away in the next ten days!! |
| Saucony Kinvara 2 Miles: 6.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 |
| |
| | AM - Easy horsepark loop. Today begins the obsessive checking of the weather for Philadelphia on Sunday 11/20. No need to freak out right now, but I really hope that rain forecast goes away!
Reminder - the Turkey Trot Tune-Up Race is tomorrow at 9am at Highland High Track. The weather might be rainy/snowy, but that is not a good excuse to not come out and run!
|
| Saucony Omni 8 Miles: 4.40 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.50 |
| |
| | Race: |
Turkey Trot Tune-Up (3.107 Miles) 00:17:58, Place overall: 1 | | Turkey Trot Tune-Up Race! We had a pretty good crew come out this morning to race - James, Fritz, Sandy, Bryan, Chad Robinson, Jake, and myself. Cheering crew included sick Allie, Chad's wife, and Amy. Jake and I got there a little early to find leaves blown all over one of the turns, so we spend 15 minutes kicking the leaving off the first lane, wishing we had a broom. I'm just glad that it wasn't icy! The weather was actually pretty warm (~48 degrees) but a significant wind from the south at 15 mph. The rain never came :) After warming up and doing a few strides, Allie did the official start. I think everyone went out a little too fast this morning, hoping that the wind wouldn't make a big difference. Unfortunately, I think that wind cost us all about 20-30 seconds - definitely not a PR day! But still good to get in a hard effort. I came into the race going for sub-18. This is far from what I am capable of right now, but the fast pace seems to irritate my hamstring tendon and the posterior tibialis tendon has been acting up. Basically, I didn't want to do anything stupid and get myself hurt over a 5k. Well, the competitive edge took over me in the first mile and I went out in 5:31. I was feeling really good up to that point and thought maybe I should just go for a PR. Not my brightest idea! My hamstring started to act up right after that mile, so I slowed it down to not make it worse. Second mile was 6:02. I still wanted to hit that sub-18 as long as I wasn't causing additional damage. I picked it up the last mile a little to get just under 18 minutes. Final time was 17:58. In hindsight, I should've stuck to my original plan of going out slow and picking it up if I felt fine but oh well. At least I was smart enough to slow down after the mile and don't think there should be residual effects. Overall, it was a fun event and nice to be able to call people on the blog "friends" instead of just "internet friends"! Pics of the crew here.
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 113.50 |
| |
| | AM - 10 miles around Millcreek easy. Kicking myself for that 5:30 mile yesterday because my hamstring and posterior tibialis tendons hurt today. I'll probably be fine in a couple days, but I just hate the worry and doubt it puts in my head. |
| Asics Speedstar Miles: 10.00 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.50 |
| |
| |
AM - 3.1 mile around the block.
PM - 8 x 400 at marathon pace. 93, 95, 94, 96, 92,95, 95, 90. 1 mile warmup and cooldown. Easy breezy.
Got to hang out with Rob Murphy and family last night. What a fun crew! I somehow managed to leave without stealing their puppy :o)
|
| Saucony Omni 8 Miles: 3.10 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.50 |
| |
| |
AM - 4.4 miles horsepark loop with Jake. I can't believe it's only Tuesday - this week is going by so slowly! PM - 1 mile with 5 x 80m strides, just to get the legs moving this evening.
Compression garments improve lactic-acid and HR recovery in interval training session for runners - abstract here.
|
| Saucony Omni 8 Miles: 4.40 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.50 |
| |
| | AM - Workout. 8 miles total. 2 mile warmup then straight into 3 x mile at marathon pace with a full mile recovery in between, followed by 1 mile cooldown. Hit the miles at 6:19, 6:15, 6:14. It was tough to get moving this morning, probably b/c it was cold and early. Jake and I are speaking at the LDR Circuit Banquet tonight. Hopefully we don't bore everyone!
Weighed in today for our Project "0" Program at work. The goal is to not gain any weight through New Years, and you get $25 if you can do it. Good thing I drank a ton before because it's going to be hard to stay at my marathon weight.
|
| Asics Speedstar Miles: 8.00 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 115.50 |
| |
| |
AM - JAJA Run, 6 miles around Sugarhouse.
The USATF LDR Circuit Banquet was a lot of fun last night. The amount of talent and experience in one room was quite impressive. It was great to talk to everyone and get their support. This year, we didn't know about the circuit until mid-season so weren't able to be a part of it but are definitely doing it for 2012. I won a free entry into the Striders Half in the raffle and got free dinner, so I'd say it was a pretty successful evening! I think this is some good advice for Tips for Training Through the Winter.
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| Saucony Omni 8 Miles: 6.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 114.80 |
| |
| |
AM - Lucky horsepark loop 4.4 miles. I had a dream about the marathon last night. We started the race and after 30 minutes of running, they let all the elite athletes take a 5 minute break. Then we started running again, and I was feeling pretty good and relaxed. We got a 20 minute break once we hit the halfway point and I came in at 1:23:34 (goal was 1:23). I told the two other girls that we would have to pick it up in the second half to get the qualifying time. As we were resting, I started getting really anxious and nervous that the people in charge never stopped the clock and all this time was going against us! We were running again, and I remember thinking that the stop-and-go might actually be harder than just to keep running. Then I woke up. Dreams are so weird. So moral of the story - as much as I may want to stop, it's probably not in my best interest :) Final Miles Motivation Blog. Let me know if you have anything to add!!
|
| Asics Speedstar Miles: 4.40 |
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.80 |
| |
| | AM - Easy 3.8 miles on some of the marathon course. |
| Saucony Omni 8 Miles: 3.80 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
|
| | Race: |
Philadelphia Marathon (26.2 Miles) 02:49:01, Place overall: 11 | |
Woke
up this morning at 5am then Jake and I went for a 3 minute jog to wake up.
Nerves were fine, ready to race. Forced down a power bar and banana - the only
time I hate eating is before a race. The weather was 51 degrees when we woke up
so arm warmers and headband were out. Still decided to wear gloves, but the
really cheap cotton ones that I could throw away in the race. We left the hotel
at 6:20am to walk 0.5 mile to the start line. It was very nice to be elite -
private bathrooms, heated tent, and no bag drop. We also got to check out the
competition, but I wouldn't say that was necessarily a benefit. But I did meet
up with a fellow Saucony runner - Lauren Uhler (super nice, by the way),
and we planned to go out conservatively together.
We
got to the start line for a couple strides. Met Dave from the blog for a good
luck. The elite coordinator told the women that there were two pacers - one
going through the half at 1:23 and the other at 1:22:30 (although I did not
know that the 1:23 guy was only going 15 miles while the other ran the whole
distance). I decided to go with the conservative plan and stick with 1:23
as long as he was a smart pacer and didn't go out too fast.
The
gun went off and then it began. I've heard so many people tell me that the first
miles are supposed to feel very easy, but that was not the case. I will say
that they felt comfortable hard but no way did it feel too slow. There were so
many people running! I immediately tucked in behind the pacer and about 10
other girls going for the trials qualifying time. First seven miles were 6:23, 6:25,
6:20, 6:24, 6:19, 6:15, 6:14. It was nice running in such a big pack and not
having to think much. However, getting a drink at the aid stations became a bit
of a challenge with so many people around trying not to trip while moving to
the side, all while trying to maintain the pace. I saw my parents and Jake's
friends at mile 6 and that was a huge boost. The crowd was especially awesome
at miles 5-7 because the road was narrow and the people were making so much
noise. I took my first Gu at 40 minutes.
Miles
8-10 were the hilly ones and the group hit those at 6:29, 6:24, 6:30.
The pace was
still comfortably hard. I kept hoping that the runners would spread out, but it
stayed pretty congested until the half marathon split off around mile 13. The
group dynamic was pretty awesome at this point, everyone going for a common
goal and working together. Four of the girls ran Chicago six weeks ago, when
the 2:46 pacer went out at a blazing 2:39 pace. This was their last chance to
make the time and a couple of them were in their forties.
11-Half
was pretty uneventful. I took another Gu and was vigilant about getting
Gatorade at every water station. 6:09, 6:22, 6:24 (1:23:15 at
halfway, they put the timing mat at 13, not 13.1 for those checking). Halfway point was pretty
awesome. I had so much support here, from my parents, my brother and his
girfriend, and 10 of Jake's friends). You know, the crowd is awesome, but to
have your family cheering for you means so much. It is such a boost. The girl
next to me said she was impressed by my popularity :).
14-15
miles were still good. 6:13, 6:19. Then the pacer said he was
dropping right after 15 miles. What?! I figured he would take us all the way,
so this caused a bit of a stir. The group had narrowed down to only four girls.
We decided that we would work together for as long as we could, take turns
drafting and all.
Miles
16-22 were just like this. One girl dropped, but three of us tried our hardest
to cut into that 15 seconds that we were behind pace. We really tried, but it
just wasn't happening. 6:20, 6:24, 6:19, 6:19, 6:21, 6:21, 6:22. These miles had some people,
but nothing compared to the first half of the race. The turnaround did have a
pretty good crowd, but it didn't seem to make a difference because the wind
suddenly became a huge factor. A headwind - not ideal for the final six miles
of the marathon. It wasn't a steady wind, but the gusts of wind were a killer.
Right after the turnaround at mile 20, the road was downhill but the pace still
didn't change a bit.
I
was pretty sure there was no way those 15 seconds were coming back. Our girls
crew of three got broken up for a minute because of some guys running and
that's all it took for me to lose the momentum. The other two went ahead and
quickly gained some ground on me (unfortunately they missed the time as well). I was tired. I didn't hit the wall, but I was
so exhausted. I tried any and every mental game. Nothing helped - I couldn't
run fast anymore. My body just couldn't go 6:19s and I slowed to a 6:58. The next two miles of 24 and
25 were 7:15 and 7:08.
I
got a little momentum back once I saw my dad at 25 miles. I picked up the pace
a little for the last 1.2 miles and ran it in 6:45 pace. I saw that clock ticking
towards 2:49 and pushed to get under it. Missed by 2 seconds! What is with me
and hitting the clock right after it hits a new minute? If it was 2:48:59, I
could've rounded down to 2:48! Even though I didn't hit the OTQ, I am still very happy with my time. To run 2:49 is great, especially considering the fact that I decided to run the marathon 8 weeks ago. Honestly, I would've been thrilled to run under 3:40 just 12 months ago. I may not have hit the A+ goal, but I'll take the A goal with pleasure! Aim for the stars, right?
Jake
met me at the finish. I was so sure that he ran under 2:19 and the first thing
I asked him was how he did. 2:25 was not what I expected to hear. I almost
cried right there because I knew how much this meant to him. No way was I
disappointed in him - I know he ran as hard as he could. I just knew he had the
fitness and wished that today would be his day. Still so proud of him! Seems like it was a tough last 10k for most of the elite runners. Quite a few dropped out and I think most had a second half positive split, despite the course elevation profile favoring negative splits. There were several girls that hit under the the 2:46 mark, but no one in the 2:46 pace group and only one from the 2:45 pace group. No one hit the standard in the mens. Out of a field of at least 10 guys that were more than qualified to run it, no one could run under 2:19 today.
I
was in so much pain as soon as I stopped. My back instantly cramped up on me
and it hurt so bad. Laying down, standing, nothing helped. You can see how
happy I was in the photo. It took about an hour and a lot of ibuprofen before I
could walk without looking like a hunchback. I will say this - my feet, my
stomach, my injuries, everything held up amazingly. I was very relieved about
that.
We
showered then went out for philly cheesesteaks for lunch with a big crew.
Walked for probably 4 miles and gradually felt better as the day went on! 
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | AM - Went on a jog this morning for 2.4 miles. Ran to the art museum up the Rocky Steps and all! The run had a lot of traffic stops - probably the only time that I appreciated the red lights so I could stop. Then we hit 3 green lights in a row and I was dying :). My legs/arms/shoulders/back have progressively gotten more sore as the day goes on. I've been playing the "what if" and "if only" game all day today. What if I went out with the faster pacer, if only I ran 2 seconds faster to break 2:49, if only I pushed a little harder, etc. I'm sure everyone goes through this after a marathon, and it totally sucks. Somehow I managed to lose my ID while in Philadelphia, so thankfully Allie was more than willing to break into my condo and snoop through all my stuff to FedEx some identification for me. After a year and a half of living in SLC, I finally had my first guests over to my place. Wow - that is totally sad. Sounds like Jake and I need to host a "We didn't make the OTQ but we tried really hard" party soon! |
| Saucony Omni 8 Miles: 2.40 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| |
| | AM - In Brooklyn staying with Jake's sister for a couple days. Jake and I jogged around Prospect Park at 9:30 pace. I woke up a little less sore this morning and was able to run less awkwardly. 4-5 miles a day is probably going to become the standard for the next couple weeks (expect maybe Thanksgiving because I will inevitably eat a ton). We are planning to walk around the city and go to a Rockettes show this afternoon/evening. Should be a good time!
Found this deal on Google Offers - 50% off to Ruth's Diner. I know that a lot of runners in Utah love it so I thought I would post it.
|
| Saucony Omni 8 Miles: 4.60 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| |
| | AM - 4 miles at Prospect Park in Brooklyn again. Ran a little shorter today - we ended up walking a bunch yesterday and I still feel quite fatigued. Lots of pushups, squats, and lunges in an attempt to keep the metabolism up.
In Monroe, Connecticut now visiting Jake's family. Glad to be out of the loud, dirty city and back in the quiet, pretty suburbs :)
|
| Saucony Omni 8 Miles: 4.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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AM - 5 miles easy 9:15 pace. I'm running at a pace that keeps my heart rate low and isn't stressing my body at all. It seems to be helping the recovery process because I'm recovering much faster than I thought I would. Although I am still fatigued, nothing in particular hurts and I have no more soreness. It makes me feel like I should've run faster - ahhh! I've been analyzing the race a million times in my head, and I think it really came down to not enough time and experience under my belt. I've only been seriously running for a year. I have no doubt that my training has been great, but I needed a little more time to race the marathon at such a high level. My half marathon times indicate a much faster marathon, so I think another year or two of keeping the mileage up and doing more long runs will get me where I want to be. I probably won't run a marathon next year - can't say I love the distance like I do the half marathon - but maybe in a couple years after I forget this one :)
Jake found some great photos of us and his friend took some excellent ones as well - 
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| Saucony Omni 8 Miles: 5.00 |
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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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| | AM - Another 5-miler with Jake. Felt comfortable going a little faster than yesterday - 8:30-8:40 pace today! I'm pretty sure I've gained 5 pounds since the marathon on Sunday...so hard to have any self-control with so much good food. Gotta enjoy it while I can! |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | AM - Same 5-miler in Connecticut. Travelling all day today in the following order - car, train, subway, walk, taxi, plane, shuttle, car. Just want to be home! |
| Saucony Omni 8 Miles: 5.00 |
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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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| | AM - Horsepark loop. No watch, but it seemed to take forever. I felt pretty terrible - all the traveling yesterday and residual marathon fatigue really caught up to me. I'm probably going to take a couple days off from running now, stick to cross training. |
| Saucony Kinvara 2 Miles: 4.40 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 116.80 |
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AM - Exercise bike for 30 minutes, level 14.
PM -Exercise bike for 20 minutes, level 12, then strength training for about 7 minutes before I got bored.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.80 |
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AM - 5 miles up towards Sugarhouse and back. Feel better than I have the past week, probably because I got extra sleep and took a day off running yesterday.
PM - 20 minutes exercise bike and push-ups.
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| Asics Speedstar Miles: 5.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 116.50 |
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AM - 5 miles up towards Sugarhouse and back. Would anyone be interested in getting together for a Saturday morning run? Maybe around 10-12 miles at 8 min mile pace, don't know if I can run faster than that yet!
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 117.00 |
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AM - WINDY!! I'm writing in Italic because that's how the JAJAs looked running this morning! 8.3 miles. James was the tailwind expert, Allie lost two hats, Jake tackled Sunnyside and lost to the sand and dirt, and I got leaf scratches on my face. Quite the fiasco/entertainment.
Jake casually informed me that if I average 8.5 miles for December then I will hit 3000 for the year...it would really be a shame to be so close to 3000 and miss it by a few miles...ughhh why did he have to tell me that?! I wouldn't even have known/cared otherwise! :)
So tentative plan for Saturday - meet at Jordan River Parkway at 3300S. Place is flexible if another location is more convenient. Just let me know. 8am, 10-12 miles ~8 min pace.
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| Asics Speedstar Miles: 8.30 |
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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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| | AM - 4.5 miles, up towards Sugarhouse and back. I woke up with a bit of a sore throat this morning, feeling more tired as well...hopefully I can prevent getting sick with lots of Vitamin C and taking it easy today. |
| Saucony Getgo Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.30 |
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| | AM - 11 miles with Allie, James, Rob M, Emily J, Jake, and Bryan. We had a very nice run with a little snow and sunshine. We ended up running about 7:30 pace, my first miles under 8 min for two weeks! I'm still feeling general fatigue; it might take me another week to recover from the marathon and feel good again. On another note, I think I am starting to develop my first black toe nail - I'm actually pretty impressed that I have made it so long! |
| Asics Speedstar Miles: 11.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.20 |
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AM - 5.5 miles around Millcreek, still in post-marathon funk. Great day for the blog today!! Obsessively checked Fritz and Emily updates all morning from CIM, so proud of both of them! Both with new PRs - Fritz 2:23:30, Emily Bates 2:47:07. Also saw that Bonnie ran a new PR on the Fiesta Half this morning! Congrats :)
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| Saucony Omni 8 Miles: 5.50 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 115.80 |
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AM - 30 minutes on the exercise bike. Taking another day off running today. About 25 women ran under the Olympic Trials standard yesterday at CIM...it's hard not to wish we had gone to CIM instead of Philly for the marathon. Jake and I planned Philly way before we even thought we had a chance at making the Trials and decided to not to change that. CIM is said to be about 3 minutes faster than Philly and with the perfect weather they had...I really believe I could've done it there. And the cooler temperatures definitely could've changed Jake's electrolyte problems...I know that I'm dwelling and shouldn't look back anymore, but it's a challenge. I have a feeling they are going to going to lower the standard for the next trials, so I'll just have to get faster. It needs to snow so I can go skiing and get my mind off running for a while! |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 116.20 |
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AM - 5 miles up towards Sugarhouse with Jake and back. Had to bring out the neck gaiter and long socks for the first time today. Hopefully I can put them away before May this year! PM - Step Aerobics Class. It was fun to do a little something different.
This is a great resource for strengthening the hip-girdle area. Lots of injuries stem from hip weaknesses and imbalances, so I thought I would share. I'm going to try to do this routine a few times a week and hopefully it'll help my piriformis/back isssues when I get back into hard training. Because I've been obsessing over a puppy for the past 2 weeks, Jake and I
spent about an hour trying to think of the perfect name for a dog. #1
is definitely Tempo (mostly because I can say I went for a Tempo run
every morning when I run around the block with the pup!). |
| Asics Speedstar Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 116.20 |
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AM - Met up with Devra this morning and ran 8 miles around Sandy, 7:30 pace. I think we are going to try to run together 1-2 times during the week. I felt better today than I have since the marathon.
Lauren Fleshman's twitter status last night - "Inspired by biggest loser 2nite. Prize money for 4th at their season finale marathon is same as 7th at the World Champs! Word?" |
| Asics Speedstar Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 116.70 |
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AM - JAJA run! A little warmer out today and felt pretty good. Thought this was interesting - women vs. men runners
Saturday - 8am - Jordan River Parkway @ 3300S. We'll probably do a 10 mile out-and-back and then add on after that. I'm planning on 13 miles. Easy run (7:30-8 min)... then breakfast afterwards if anyone wants to join us.
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| Saucony Kinvara 2 Miles: 8.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 117.00 |
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| | AM - 4.5 miles up to Sugarhouse with Jake and back. I could actually feel a difference in pace between running uphill and downhill - been a while. I'm looking forward to a couple months of easy running and feeling good. |
| Saucony Omni 8 Miles: 4.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.00 |
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| | AM - 13 miles on what has become the typical Saturday Jordan River Parkway run. We had a great crew today - Kam, Kelli, Adam, James, Allie, Chad, Scott, Jake, Rob M, and myself. 10 total! Average pace was right at 7:30, we started slower and then picked it up the last few miles. With such a crew I didn't get a chance to talk to everyone, but hopefully everyone had a nice run :) I got so excited about playing with the geese that I forgot to pay Allie AGAIN for breaking into my place 3 weeks ago (I promise I will!!!!).
Jake, Kam, Rob and I met up with Emily Bates for breakfast at Over the Counter. Rob was right - it is pretty good! We talked obsessively about running for two hours - marathoning, OTQ , upcoming schedules, etc. Good times.
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| Asics Speedstar Miles: 13.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 116.00 |
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| | No running. Jake and I decided to hike up Mt. Olympus, which turned out to be much harder and longer than running. 4200 ft of vertical over 3.5 miles - that's pretty steep! I'm definitely out of hiking shape, especially the downhill pounding. We were proud to hit an 18:30 mile...kinda funny when you're used to running wayyy faster. The scrambling at the top of the mountain was my favorite part, the ice not so much! We had a good time, but it doesn't even come close to hiking up and being able to SKI down. 
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.80 |
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AM - Met Devra for a run in her neck of the woods. She lives in the Sandy area, and it is hilly! We ran a loop to the base of Little Cottonwood Canyon and back to her place. I have no idea of the pace but I doubt it was very fast. I am pathetically sore from yesterday's hiking adventure + wearing high heels at Jake's work Christmas party on Saturday night. I haven't worn heels in about three years and remembered why! I felt like I was going to tear a tendon at any point, not to mention my shins hurt. So just wondering, does anyone wear heels often? It seems like it would be a difficult thing to do when training hard... This is Jake and I all dressed up at the party - I wore my homecoming dress from sophomore year of high school!
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| Saucony Omni 8 Miles: 8.60 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 115.50 |
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| | AM - Needed an easy day so ran horsepark loop 4.4 miles. Quads and shins are still very sore! Jake gave me an early Christmas present last night :o) 
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| Saucony Kinvara 2 Miles: 4.40 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.00 |
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| | AM - 9.2 miles with Devra in the Sandy area 7:35 pace. Moderately hilly run and slippery! Felt better today so I'm glad I took it easy yesterday. Jake and I wrote a book review of Which Comes First - Cardio or Weights? I think that most people on the blog would really like the book; it has great information and I learned a lot.
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| Asics Speedstar Miles: 9.20 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 116.20 |
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AM - JAJA run. Foggy and spooky! PM - 30 minutes of Step class, 10 min abs, 25 pushups, myrtl, a few weights, etc.
We're going to continue with the Saturday morning run at 8am, meet at Jordan River Parkway 3300S. 15 miles, but I think a couple are only going 8-10 so we'll do an out-and-back for that distance. Pace around 7:15-7:45. Breakfast was fun last time; we'll do it again if people are interested.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.80 |
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| | AM - 4.5 miles up towards Sugarhouse with Jake and back. Glad it's Friday... |
| Saucony Kinvara 2 Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.60 |
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AM - Met up with Emily Bates, Fritz, Rob Murphy, and Jake at JRP. It was very cold this morning! I didn't warm up my back and hamstring properly for the cold temperatures (thought I had beaten this injury!) so when the pace crept down into the low 6:40s I could feel my hamstring pulling. Bummer. So I had to be the weakest link and ask to go slower :o(. I made it to 11 miles then decided to call it a day. Anyway, still a fun run with the group! Average 7:10 with a slow first mile.
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| Asics Speedstar Miles: 11.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 116.60 |
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Hamstring ached all day yesterday. I was hoping it would be okay today, but that was not the case. Ran about 5 steps and knew it was not a good idea to run. Took me about 0.9 miles to give in, then got depressed. Looks like I'll be weight training today. Maybe I should just take the whole week off...I hate feeling like I'm losing fitness, especially after how hard I have worked the last year. I'm not sure what it's going to take to get rid of this back/hamstring issue that's been lingering since March. Ughhhhhh.
PM - 10/10/10/10 min on the elliptical/bike/stairmaster/ellipti-climber(?). Weird being in a real gym!
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| Saucony Omni 8 Miles: 0.90 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.20 |
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AM - 25 min on the bike, 15 min on the elliptical.
PM - 15 min on the bike with a few pick-ups, strength training, and 10 min on the elliptical. Totally boring.
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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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AM - Spin class for an hour - a pretty good replacement for running. I had a good competition with a girl beside me that's on the U of U cycling team...pretty sure she won but I was working a lot harder. The whole time I was thinking "I would crush you if we were running right now." Haha - the gym is so competitive. PM - 20 min elliptical, 8 x 30 seconds on, 1 min off. My mileage this week is depressing!
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 117.50 |
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AM - mini-Fritz workout. 30 minutes on the stairmaster and 10 minutes on the rowing machine. Of course the cardio that feels the best on my hamstring is also the one I dislike the most and is the most boring - rowing machine! PM - Strength training class 35 minutes. PM2- 30 min split between exercise bike, elliptical, and treadmill. Running felt so great, except the hamstring issue. It was so much easier running that doing anything else! Going to cross train one more day then hopefully can run while I'm in TN. 10 Best Moments in US Distance Running in 2011
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| Saucony Kinvara 2 Miles: 1.20 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.60 |
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AM - 60 min spin class followed by one mile of running. My back seems to tighten up within 5 minutes of starting to run, even after the spinning. I'm starting to get frustrated about continually gaining weight...I know I'm not running right now, but I'm still exercising for at least 90 min every day and feel like I'm working harder than just running. Not a big deal - ups and downs are normal anyways. I was just so consistent during the marathon training that I'm used to being the same every day. As long as I can run while I'm in Tennessee (because no cross training there)... PM - 50 min total cardio: 20 min upright bike, 10 min stairmaster, 10 min elliptical, 10 min recumbent bike. Obviously I get bored really quickly in the gym. Great article about GPS watches and their accuracy.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 118.20 |
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| | AM - Ran 5 miles on the treadmill at 7:25 pace. Felt pretty good, but didn't seem like a good idea to run more than that. Flying out to TN this afternoon - hoping for an easy day of travel! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.20 |
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| | AM - 10 miles in Knoxille...miss the rolling hills! It was super nice - 40 degrees and sunny in the morning. I held up pretty good, hamstring didn't hurt. 7:40 pace. |
| Saucony Kinvara 2 Miles: 10.00 |
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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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| | AM - 10 miles in a bunch of neighborhoods, very easy and relaxed. 8 min pace, maybe a little slower.
MERRY CHRISTMAS! Hope everyone has a wonderful day with family and friends :o)
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| Saucony Kinvara 2 Miles: 10.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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| | AM - 10.1 miles loop around Farragut, lots of short steep hills today. 7:50 pace or so. Feeling pretty good but my back still gets tight after a few miles. I have worn the Kinvaras three days in a row, and the balls of my feet are a little sore. I usually rotate my shoes every day, so I don't think my feet are quite able to handle the minimalist shoe all the time. Nice run, though, except that I ate too much again yesterday and could definitely tell :o). Totally worth it for some southern food! |
| Saucony Kinvara 2 Miles: 10.10 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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AM - 4th 10 miler in a row...that's about all I can handle without my back hurting too much but enough that I still feel good about it. Ran in my cushiony shoes, and they were a relief to my feet today. Jake and I thought we had caught a window in the rain storm, then the downpour started at about 6.5 miles until the end. 40 degrees and raining isn't ideal but it wasn't too bad, entertaining at least!
Thought this was good, from Vernon Gambetta of Functional Path Training.
Lesson Five -10,000
hours is only part of a much bigger picture. Just punching a clock
accumulating hours, starting to specialize early and put in your time
each day is no guarantee for excellence. You do need some talent, a lot
of direction, laser focus and a will to succeed in order to make the
practice meaningful. Excellence requires a growth mindset a willingness
to risk and make mistakes and the ability to learn from those mistakes.
It is a journey where many are called and not as many chose to complete
the journey. |
| Saucony Omni 8 Miles: 10.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | AM - 10 miles, lots of sunshine. Much nicer than yesterday! The run didn't feel too great, all the mileage and hills are catching up to me. I'll probably take it easier tomorrow. |
| Saucony Omni 8 Miles: 10.00 |
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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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| | AM - McFee Rd out-and-back. Easy run, I feel like I'm barely moving when I run! Anyone want to get together for a New Years Eve run on Saturday?
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| Saucony Omni 8 Miles: 5.25 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | AM - 5.6 miles around neighborhoods in TN. Sometimes felt good and other times felt bad throughout the run. Long travel day...will get in late tonight :o( Meeting at James Madison Park (the usual) 3300S Jordan River Parkway if anyone wants to join at 8am!
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| Saucony Omni 8 Miles: 5.60 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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AM - Group run on JRP with Adam, Emily J, Devra, Allie, James, Rob, and Jake. Hard to get up this morning from the traveling yesterday, but it was a really nice morning. Still feeling sluggish...must be on the Allie & Erik (Hamdog) post-marathon plan.
Happy New Years Eve! Don't party too hard :o) My Year In Review blog...I'd say it was pretty successful year.
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| Asics Speedstar Miles: 12.20 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 118.10 |
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| Saucony Getgo Miles: 86.90 | Asics Speedstar Miles: 401.16 | Adidas Adizero Miles: 100.10 | Saucony Type A4 Miles: 32.20 | Saucony Kinvara 2 Miles: 239.30 | Saucony Omni 8 Miles: 122.45 |
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| Night Sleep Time: 1597.50 | Nap Time: 0.00 | Total Sleep Time: 1597.50 | Weight: 116.15 | |
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