Going With The Flow

SLRC 5k Fun Run

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

Location:

Salt Lake City,UT,United States

Member Since:

May 08, 2011

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

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

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

Short-Term Running Goals:

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

 

Long-Term Running Goals:

Have fun training and racing.

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

Personal:

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

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

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

Favorite Blogs:

Click to donate
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Skinning Miles (1000ft ~ 2.5 Miles) Lifetime Miles: 912.35
Hiking Miles Lifetime Miles: 10.50
Total Distance
2931.24
Saucony Getgo Miles: 86.90Asics Speedstar Miles: 401.16Adidas Adizero Miles: 100.10Saucony Type A4 Miles: 32.20Saucony Kinvara 2 Miles: 239.30Saucony Omni 8 Miles: 122.45
Night Sleep Time: 1597.50Nap Time: 0.00Total Sleep Time: 1597.50Weight: 116.15
Total Distance
9.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
11.40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
8.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.10

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
5.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
6.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
12.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
5.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
15.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
5.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
11.30

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

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
20.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
5.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
15.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
11.90

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
8.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
6.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
19.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
6.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.90

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
12.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
8.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
16.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
17.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
6.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
6.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
12.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
16.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
5.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
12.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
16.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
6.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
5.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
5.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
6.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
13.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
6.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
16.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
6.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
13.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
13.30

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
11.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
16.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
11.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
8.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
17.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
8.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
14.10

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
8.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

Run - Typical Sunday run before skiing.

Ski - Skinned 3063 ft and skied back down.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.50

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)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.00

Morning - Medium long run.

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

Morning - Horsepark loop.

Afternoon 

Afternoon workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.90

 7.0 miles easy.

Felt TIRED. Having a lot of back pain the last couple of weeks - not sure what it is from.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

4.5 mile horsepark loop Took it easy in preparation for the 5k race tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: SLRC 5k Fun Run (3.1 Miles) 00:17:52, Place overall: 1, Place in age division: 1
Total Distance
5.30

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

Run - Typical Sunday horsepark loop before skiing.

Ski - Skinned 3777 ft and skied back down. Stupid Chute is super fun!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
9.80

Felt a little fatigued from the weekend, but overall good run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
10.40

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).


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
6.10

Morning run 3 miles with Jake to Sugarhouse then back home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
5.80

Noon run - easy 5.8 miles. Tapering for race.

Evening ski - 1800 ft skinning and ski back down on ICE!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.50

Easy run before Provo Half tomorrow. I feel ready!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Provo City Half Marathon (13.1 Miles) 01:21:43, Place overall: 1, Place in age division: 1
Total Distance
15.50

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.

 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Mattrow on Wed, May 11, 2011 at 15:33:39 from 138.64.8.51

nice race. 1:21 is a great time. good luck with your training for the UVM.

From MichelleL on Sat, May 14, 2011 at 00:52:08 from 67.41.182.93

So nice to meet you, you ran awesome. I thought the last .1 was way longer than .1.

From fiddy on Mon, May 16, 2011 at 18:16:07 from 155.101.96.134

Congrats on the win! Welcome to the blog!

From Nan on Tue, May 17, 2011 at 16:04:43 from 70.57.50.237

Hey welcome to the blog and congrats on winning! Its cool to have another speedy runner on the blog. You have some serious ability! Did you run collegiately?

From Andrea on Tue, May 17, 2011 at 17:23:49 from 72.37.244.100

Thanks Nan! I didn't run collegiately..I went to the University of Tennessee, and with their amazing program (and no walk-ons at the time) I didn't quite cut it! So I had to focus on my studies instead :o) This is really the first year I have trained hard, so I'm hoping to have a lot more improvement.

Total Distance
4.50

Run - Easy shake-out after half-marathon yesterday (8 min/mile). Felt pretty exhausted!

Ski - Skinned up 1830 ft and skied down.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 119.80
Total Distance
14.10

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.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Total Distance
10.60

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Burt on Tue, May 10, 2011 at 23:17:32 from 72.223.90.79

Welcome to the blog. I checked out your Wasatch and Beyond, and I saw the picture of you and Michelle Lowery. She was talking about hopefully getting someone on the blog. Maybe it was you?

Well, you're super fast, so you should do well in your marathon debut.

From jtshad on Wed, May 11, 2011 at 08:26:09 from 69.20.183.178

Welcome to the blog!

From Adam RW on Wed, May 11, 2011 at 09:01:17 from 155.101.152.123

Welcome. I also checked out your other blog and noticed the "these trails are behind where I work". Obviously they are behind all of SLC. But are you at The U? Hope to see you and Jake out there sometime.

From Andrea on Wed, May 11, 2011 at 13:27:06 from 72.37.244.100

Hey there, thanks for the comments! Adam - Jake works at the Huntsman Cancer Institute up on campus, but I actually work down in Sandy at BD Medical. I do love the trails behind campus though!

Total Distance
10.70

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)

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
Comments
From allie on Thu, May 12, 2011 at 01:18:37 from 174.23.197.101

hi andrea -- nice to see you on here! i talked to you briefly after the race on saturday. i know you probably talked to a lot of people, but i was one of them :) anyway, you ran a great race -- congrats on the win!

i live right by sugarhouse park. let me know if you ever want to go for a run.

From Andrea on Thu, May 12, 2011 at 11:42:33 from 72.37.244.100

Hey Allie! I only live 2.5 miles south of Sugarhouse Park...I'm really surprised that I haven't seen you running around the area, given the amount of running we both do!

I would definitely be up for running together anytime. Jake and I are actually doing a long run down Emigration Canyon to BCC on Saturday morning (me 16.5 miles, Jake 23; ~7:15-7:30 pace). It is a mimic Utah Valley run. The only catch is that we are starting super early (~5:30am), but you are more than welcome to join!

From Oreo on Thu, May 12, 2011 at 11:53:42 from 206.81.136.61

Welcome to the blog o' pain and suffering. No - it's great! Looks like you know your way around.. Have fun.

From allie on Thu, May 12, 2011 at 12:22:40 from 174.23.197.101

thanks for the invite -- emigration is one of my favorite training runs. unfortunately, i won't be able to make it this saturday...i am cross training this week due to a shin injury. however, if all goes as planned i will be running again next week. i'll be in touch...

Total Distance
8.80

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.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 119.40
Total Distance
8.30

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: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 119.00
Total Distance
16.80

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: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 119.60
Total Distance
0.00

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: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Total Distance
9.50

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! 

Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 0.00
Comments
From allie on Tue, May 17, 2011 at 15:58:33 from 161.38.218.168

nice way to ease into the week -- you put in some great training last week. i hope your back is feeling better?

From Andrea on Tue, May 17, 2011 at 16:26:28 from 72.37.244.100

Hey, thanks Allie! My back feels a little better - I've been doing a lot of exercises to reduce the anterior tilt that seems to be causing the pain. It still bothers me, but hopefully a couple more weeks and I'll be feeling good again. Looks like you are getting back into running...just in time for some miserable rain conditions!

Total Distance
12.60

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 119.80
Comments
From Jake K on Tue, May 17, 2011 at 12:49:04 from 155.100.213.19

You ran longer than I did this morning!

Total Distance
10.00

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: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
Total Distance
8.30

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


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
11.25

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.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 120.20
Total Distance
7.00

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. 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Total Distance
13.10

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: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Total Distance
6.50

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: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Total Distance
10.10

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.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 119.80
Total Distance
10.10

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!

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 119.60
Comments
From fiddy on Wed, May 25, 2011 at 18:02:14 from 155.101.96.134

Unfortunately I have dozens and dozens of gu packets to go through.

Total Distance
6.10

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: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
Total Distance
4.50

AM - Easy horsepark loop. Trying to relax and not get nervous for the race tomorrow.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From allie on Fri, May 27, 2011 at 22:42:54 from 174.23.197.101

good luck tomorrow!

From Burt on Sat, May 28, 2011 at 14:51:31 from 206.19.214.144

Congrats on the win. Can't wait to hear about it!

Race: Smile Center Memorial 10k (6.2 Miles) 00:37:10, Place overall: 1
Total Distance
9.00

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 118.60
Comments
From Jake K on Sun, May 29, 2011 at 09:51:41 from 67.177.21.60

Super proud of the way you stayed strong yesterday! That took some guts and I'm sure Stacy would have been ever more happy for you.

From allie on Sun, May 29, 2011 at 10:09:47 from 174.23.197.101

i am sorry for your loss. that's tough news to hear just before a race -- nice job on staying focused and strong and running a great race. congratulations on the win and the new course record. it's exciting to read about all of your race successes. you are running so well right now and there is a lot more to come. i look forward to seeing you at UV half -- looks like you are ready to do some serious damage to that course :)

have a nice time in tennessee.

From Adam RW on Sun, May 29, 2011 at 10:19:04 from 24.10.132.131

Andrea, That is a very inspiring entry. I am sorry for your loss but impressed with your ability to carry on. Despite the reason, enjoy the time with your family and congratulations on not only running your first 10K but winning it in a course record.

From Jon on Sun, May 29, 2011 at 10:34:13 from 98.71.181.160

Yes, sorry to hear about your loss. Yet you still ran a very impressive for your first 10k. Nice work.

From JulieC on Sun, May 29, 2011 at 22:51:13 from 71.35.249.72

Hi, great race. When I saw your "leg jumps" before the race I knew you were going to win. Way to go!! You ran well. I am glad I had my garmin or I would have mentally lost it with those off mile markers at the beginning. The last few were back on, thankfully. Congrats!! : D.

From Andrea on Mon, May 30, 2011 at 14:42:45 from 69.131.218.205

Thanks everyone! I am glad that I raced on Sat - the running scene is such a great environment. I'm not sure that 10k is my favorite distance to race, but it's great training!

Total Distance
6.80

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)

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Total Distance
12.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
8.20

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.50

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. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From allie on Thu, Jun 02, 2011 at 23:29:11 from 24.10.191.18

nice workout in tough conditions. as you mentioned, it's more about the effort.

best of luck with the 5k on saturday.

Total Distance
7.60

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 117.60
Total Distance
4.50

AM - Horsepark loop with Jake. Can't believe I'm wearing gloves in June!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.60
Race: Fight For Air 5K (3.1 Miles) 00:16:52, Place overall: 1
Total Distance
8.00

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. 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
Comments
From allie on Sat, Jun 04, 2011 at 16:29:02 from 24.10.191.18

very nice race! wow. sub-17 has to feel good, especially going into UV next week. you and jake both seem ready to really fly next week.

From Burt on Sat, Jun 04, 2011 at 17:48:54 from 72.223.90.79

Holy cow! You and Jake are unbelievable! In fact, I don't believe any of this! I refuse!

From josse on Sat, Jun 04, 2011 at 18:26:30 from 75.196.166.6

Great job on the race, smokin fast time. Can't wait to cheer you on in the marathon next week.

Total Distance
11.00

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
Comments
From allie on Mon, Jun 06, 2011 at 14:08:34 from 161.38.218.168

that does sound like a perfect day. liberty park is an awesome place to run -- i have been spending the past few days there envying all the runners :)

i'm excited to see the race unfold at UV on saturday. you are very fit and ready to run an incredible time. hope to see you there -- i'll be crutching around near the finish line :)

Total Distance
8.00

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.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.00
Total Distance
8.30

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!

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 117.00
Comments
From Burt on Tue, Jun 07, 2011 at 22:48:26 from 72.223.90.79

Hey good luck.

From allie on Wed, Jun 08, 2011 at 00:48:45 from 24.10.191.18

nice tune-up workout. you're ready!

Total Distance
7.20

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

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Total Distance
5.75

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Burt on Fri, Jun 10, 2011 at 10:57:28 from 72.223.90.79

Does anyone else notice how Andrea always blogs and comments immediately after Jake K? I'm beginning to think they are the same people. That's right Superman and Clark Kent! I discovered your little secret!

From Andrea on Fri, Jun 10, 2011 at 11:11:58 from 72.37.171.52

Well, Jake and I both devote the first 30 minutes of work to updating blogs and spreadsheets of everything else we keep track of on a daily basis :o)

From Burt on Fri, Jun 10, 2011 at 11:56:04 from 72.223.90.79

LOL! What do you 'two' do for work?

From Scott Wesemann on Fri, Jun 10, 2011 at 12:05:38 from 66.239.250.209

Andrea- Don't worry about Burt. For the most part he is harmless, despite his propensity to stalk fellow bloggers.

From Burt on Fri, Jun 10, 2011 at 13:06:09 from 206.19.214.144

Propensity? That's a big word for you Scott.

From Scott Wesemann on Fri, Jun 10, 2011 at 16:04:08 from 66.239.250.209

Capricious Burty.

From Andrea on Fri, Jun 10, 2011 at 17:15:42 from 67.177.21.60

Gosh I almost feel like Allie with all these comments!

Total Distance
4.50

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.80
Comments
From emruns on Fri, Jun 10, 2011 at 12:14:10 from 76.27.114.171

Good luck tomorrow! I know that you will do great!

From allie on Fri, Jun 10, 2011 at 13:05:51 from 24.10.191.18

it will definitely be a fast race

tomorrow, but you are as ready as anyone. you have worked so hard and put in some great training leading up to this race. now it's time for it to all come together. best of luck to you.

i would visualize that $10 bowl of ice cream all the way to the finish line :)

From Jake K on Fri, Jun 10, 2011 at 13:26:05 from 155.100.213.19

I just wish I could eat ice cream DURING the marathon instead of yucky GUs!

Race: Utah Valley Half Marathon (13.1 Miles) 01:17:54, Place overall: 1
Total Distance
16.20

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: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From MichelleL on Sat, Jun 11, 2011 at 17:44:09 from 67.41.162.117

Nicely done Andrea. In fairness, you can never mix downhill PR's and flat pr's. I have the two separate in my mind. There were lots of fast ladies in your race, so it means something that you were ahead the whole way.

From Burt on Sat, Jun 11, 2011 at 17:58:41 from 72.223.90.79

Great job Andrea. So, there's a picture of the both of you together? Hmm. Maybe my theory was wrong. Anyway, I for one am super happy for you. If there's one thing I know about women is that they will tell you they are happy for you, but secretly they're mad that you for being faster than them. Am I right Michelle? You'll never tell. So, just know that I think you honestly did great!

From emruns on Sat, Jun 11, 2011 at 18:03:44 from 76.27.114.171

Great job, Andrea! I knew that you would run a great race. Whatever the time means, you beat some very good runners! Did you get to meet Devra at all? She was third in the race, and she trains with me. Now get recovered so we can run together.

From Andrea on Sat, Jun 11, 2011 at 18:04:16 from 67.177.21.60

Michelle is right - I am definitely not a fan of aided courses b/c I don't feel like I can "really" count the time. That's why I'm planning to run a fast, flat sea level course this fall! I do like the confidence boost of an aided course though.

From MichelleL on Sat, Jun 11, 2011 at 18:16:32 from 67.41.162.117

The great thing about running is that yes we race those around us, but we are mainly racing the clock. It is good to have another worthy opponent around :D

Aided courses are a fact of life if you live in Utah, but there's good flat ones too, like the Provo Half Andrea won a month ago.

(Burt. . . are you coming up here for a summer vacation. I have a special hug for folks like you )

From Burt on Sat, Jun 11, 2011 at 18:30:56 from 72.223.90.79

Yay! I told you I understand women. They all love me :)

From Holt on Sat, Jun 11, 2011 at 19:21:32 from 50.8.79.137

I think you guys won some sort of fastest couple award - or at least deserve one. Amazing race! And it was good to meet you.

From Lily on Sat, Jun 11, 2011 at 19:55:21 from 67.199.178.210

Awesome job! I've been watching what you're doing for the past month. So happy for you. And don't listen to Burt, he's full of it. I am HAPPY FOR YOU! :)

I agree with Michelle. I don't see flats and downhill times the same. Just can't compare the two.

From Jake K on Sat, Jun 11, 2011 at 20:10:36 from 67.177.21.60

Holt - right now the Gouchers are training in SLC / Park City, so we're not even close to being the fastest couple! :-)

And to put the downhill vs aided courses debate to rest, Andrea was obviously not saying that the two are the same. I know better than anyone that she doesn't think the down-the-canyon courses "count" the same way. That being said, she ran a blazing fast time and considering her half PR was like 1:30-something as of last year, I'd say she has a lot to be excited about! :-)

From RAD on Sat, Jun 11, 2011 at 20:15:10 from 98.202.17.113

Congrats Andrea!!! What and awesome PR and exceeding the goal to get paid to run and take home the hardware! LOVE it! A 2:21 for Jake's debut marathon? WOW! Impressive!!

From Seth on Sat, Jun 11, 2011 at 20:40:00 from 75.169.118.22

Great job! Sound like your training is definitely going in the right direction!

From allie on Sat, Jun 11, 2011 at 21:33:45 from 24.10.191.18

congratulations, andrea. you ran great today and you are having an amazing year. your stride was so smooth at the finish and you made it look effortless. it was fun to watch. i look forward to seeing what you can do in the marathon -- you definitely have what it takes for the OTQ.

From Kelli on Sat, Jun 11, 2011 at 21:37:09 from 71.219.92.225

Great day indeed! Nicely done, and nothing beats ice cream when you are finished. NOTHING!

From Fritz on Sun, Jun 12, 2011 at 00:58:01 from 67.182.226.25

Great job Andrea. At mile 3 I thought you were going to pass me. Good call on the DQ chocolate dipped cone. I hope they still use Dennis the Menace wrappers. After you dominate the marathon you will have to try the chocolate almond concrete at Nielsen's Frozen Custard which is down street from you. I lived off of them in high school.

From Andrea on Sun, Jun 12, 2011 at 09:47:58 from 67.177.21.60

Thanks everyone! It's great to have so many internet friends. Fritz - I've been iffy about going to Nielson's b/c there's just something about the word "custard" that sounds gross...but maybe I should try it! Allie - the video of the race is great!

From Jon on Sun, Jun 12, 2011 at 14:14:12 from 74.177.77.120

Ice cream was well deserved. Congrats.

From Paul on Sun, Jun 12, 2011 at 15:49:50 from 24.10.141.104

Great job, and great meeting you. Averaging under 6:00/mile and beating out all the competition is marvelous no matter the course. Enjoy the win.

From Kelli on Sun, Jun 12, 2011 at 17:12:35 from 71.219.92.225

OH, no, once you have had that custard, you will never go back to anything else! Concrete's are the best! We drive 30 minutes to get them, but it is closer than St George!!! Check around, i am an ice cream official, I know what I am talking about!

From Kam on Sun, Jun 12, 2011 at 22:23:25 from 174.23.120.174

Go for the raspberry oreo concrete at Nielsens. It's an extremely healthy, "low" calorie option with all natural raspberries. Nice win!

From Kelli on Sun, Jun 12, 2011 at 23:53:57 from 71.219.92.225

Hmmmm, but after a marathon calories do not count, right???? Go for the coconut and put some chocolate in it!

From Chad Robinson on Mon, Jun 13, 2011 at 01:44:53 from 208.110.158.185

Fantastic race Andrea! You will have to pace me to a half in the teens at TOU this August (It is a fanstic race - except for the hill at 12).

From jtshad on Mon, Jun 13, 2011 at 08:50:43 from 69.20.183.178

Wow, a stellar performance, you are a fantastic runner with a lot of great races ahead of you.

It was a pleasure meeting you.

From Scott Wesemann on Mon, Jun 13, 2011 at 12:56:55 from 66.239.250.209

Congrats on your race. Taking 4 min off of your PR in such a short time is amazing.

From Adam RW on Wed, Jun 15, 2011 at 00:47:56 from 24.10.132.131

Andrea, It was nice meeting you at the finish. I was one of the "two guys" for miles 4-7. I knew you were going to be around me and was waiting the whole race for you to pull up alongside. Nice win, nice PR and I look forward to your next run maybe we can pull each other under the 1:15 mark...

Total Distance
2.20

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.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.40
Total Distance
3.50

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?

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.80
Total Distance
4.50

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Total Distance
4.50

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

 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 117.60
Comments
From jun on Wed, Jun 15, 2011 at 12:09:56 from 205.158.160.209

Where is horsepark loop? That's not in Dimple Dell is it?

Total Distance
4.40

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!

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.40
Total Distance
6.30

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.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Total Distance
11.30

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!

Night Sleep Time: 10.50Nap Time: 0.00Total Sleep Time: 10.50Weight: 0.00
Total Distance
3.20

Took a super easy day today. Weather was gross and rainy!

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
Total Distance
5.60

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

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From allie on Mon, Jun 20, 2011 at 22:51:02 from 24.10.191.18

cool charts. you have definitely made some amazing improvements over the past year.

i just watched the video that jake posted on his blog -- very cool!

From I Just Run on Tue, Jun 21, 2011 at 18:30:03 from 67.79.11.242

Hi Andrea,

I was just checking out your Blog and running accomplishments (on your link) over the past few years and I must say it is very impressive. I've only been running for a little over a year but am trying to make some big improvements as I gain more experience and get better conditioned. I've had a couple of set backs but hopefully I'm getting back on track now. I was wondering specifically about the iron supplements you take. I'm feeling I may need to improve that area of my diet. I do eat very healthy but have never taken any vitamins or supplements. Can you give me any suggestions?

Thanks,

I Just Run

Total Distance
5.20

AM - Ran in the parks.

PM - 60 min bike ride.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
3.20

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Seth on Fri, Jun 24, 2011 at 13:02:53 from 199.188.28.8

Tough blow, but sounds like you know what to do. At least you can bike and have fun this summer and still keep your fitness. I hope your recovery goes well!

From allie on Fri, Jun 24, 2011 at 20:50:40 from 24.10.191.18

sorry to hear of the back troubles. you are being very smart about it though. it sounds like you have a great plan for the summer and a good outlook for your future running goals. all the best to you as you get back to 100%

Total Distance
0.50

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.00
Total Distance
0.00

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.00
Total Distance
4.00

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
8.00

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
8.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
8.00

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

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. 

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
4.20

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Burt on Tue, Jul 05, 2011 at 12:22:25 from 206.19.214.144

Those pictures are pretty cool. How did you change clothes on the run?

From Jake K on Tue, Jul 05, 2011 at 12:27:28 from 155.100.226.53

Burt - sometimes you just have to strip down mid-run! :-) You should know that... isn't it like 140 degrees in Arizona right now?

From Burt on Tue, Jul 05, 2011 at 12:33:44 from 206.19.214.144

Haha! Yes it is.

Total Distance
5.00

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

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!!  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.80
Comments
From Lily on Tue, Jul 05, 2011 at 12:37:12 from 67.199.178.210

You are a machine :)

Total Distance
3.60

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!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.40
Total Distance
4.50

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.80
Comments
From jun on Thu, Jul 07, 2011 at 11:45:08 from 205.158.160.209

That should help. The other thing you want to consider is if you look directly at your screen or whether you have to turn your head slightly.

I have a friend who is a PT and he said if you have to even turn your head slightly to the left or right to look at a screen (or dual screen) it can really mess with your back. Not sure if you have that, but I thought it was worth bringing up.

From Andrea on Thu, Jul 07, 2011 at 18:43:15 from 72.37.244.100

Thanks for the advice - I'll try to be more aware of my head positioning. Sometimes it's the little things that cause bigger problems!

Total Distance
0.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From emruns on Fri, Jul 08, 2011 at 12:53:42 from 76.27.114.171

I agree, cross training is depressing! You should take a spinning class, or something. It's more fun than doing the machines by yourself. Keep it up, you'll be back to full training in no time. Are you still planning on running Draper Days?

From Andrea on Fri, Jul 08, 2011 at 13:40:30 from 72.37.244.100

No Draper Days for me, but I'll be there taking pictures and watching Jake (and others) run!

I actually used to teach spinning classes in college, as well as attend them. They are a great workout - I may just have to get back into that!

As long as I can do something active for 60-90 min a day, it shouldn't be too hard to get back into serious training in a couple months.

Total Distance
8.84

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Stacie on Sat, Jul 09, 2011 at 16:17:25 from 67.166.127.0

gorgeous picture! you are amazingly active and that's admirable.

From emruns on Sat, Jul 09, 2011 at 21:08:51 from 76.27.114.171

You put my cross training efforts to shame!

Total Distance
2.80

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
3.75

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.40

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Lulu Walls on Tue, Jul 12, 2011 at 12:07:04 from 155.101.137.249

There is only one person in my office that doesn't have a ball :) It makes a world of difference!

From allie on Tue, Jul 12, 2011 at 22:05:29 from 24.10.191.18

i hope the ball helps. nice run today -- the soft surfaces work wonders!

Total Distance
4.00

AM - 4 miles easy. The weather was perfect this morning.

PM - 25 min on the elliptical and bike. Lots of stretching and core.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.40
Total Distance
0.00

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!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.20
Comments
From Lily on Thu, Jul 14, 2011 at 11:51:09 from 67.199.178.210

I have a thought! :) I hurt my low back in January, kept running on it, and a few days later ended up with severe pirformis syndrome and a slight herniated disc. Be careful out there girl. You are amazing and it would be awful to see you get a full blown injury over a race. Even if you only tempo ran.

From emruns on Thu, Jul 14, 2011 at 18:23:47 from 76.27.114.171

Just listen to your body. (Says the girl training through a strained achilles!) If I were you I would probably hold off on this one and run the armed forces 5k on August 7. There is double the money, and it gives you a few more weeks to increase your fitness and get your back healed. I'm running Draper, but will probably be doing so on some dead legs.

From Jake K on Thu, Jul 14, 2011 at 18:26:48 from 155.100.226.53

Says the girl who did HILL REPEATS on a strained achilles this morning!!! :-)

In all seriousness, Emily - you and Andrea are my cross training heroes! See you on Saturday.

From Andrea on Thu, Jul 14, 2011 at 21:10:12 from 67.177.21.60

Thanks for the input. I'm going to stick to my original plan of not running this weekend. No need for me to rush into anything at this point! However, I plan on taking lots of pictures during the race so I'll try to get good ones of everyone I know!

Total Distance
4.50

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.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.60
Total Distance
9.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.80
Comments
From allie on Sat, Jul 16, 2011 at 13:29:28 from 24.10.191.18

nice to see you this morning, and nice job on the mileage. i hope your back continues to improve so that you can get back into these races and mix things up with your awesome speed.

i would still love to meet up sometime to go for a run if you are interested (now that i am slightly more confident that i can at least make it through a run) :)

From Andrea on Sat, Jul 16, 2011 at 13:37:24 from 67.177.21.60

I'm always up for a new running buddy! Jake and I are planning to run out at Jeremy Ranch on the dirt road tomorrow (probably 7am or so), if anyone wants to join us. I'll probably run 10, Jake 17-18 (my guess is around 7:15 pace). I haven't been out there, but I hear it's great running!

Total Distance
10.00

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.40
Total Distance
5.00

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...

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.60
Comments
From Jake K on Mon, Jul 18, 2011 at 12:51:58 from 155.100.226.53

I don't consider the snickers I just ate 5 minutes ago to be candy, either! :-)

From Chad Robinson on Mon, Jul 18, 2011 at 12:56:05 from 67.136.62.186

Chocolate and candy are not the same.

From Rob Murphy on Mon, Jul 18, 2011 at 14:35:55 from 98.202.141.17

Hey Andrea. Not sure what your daily schedule is like, but I was wondering if you might like to meet my girls cross country team from Alta High for a run sometime this Summer? We meet 4 days/week (M-Th) at 8am. This includes a Wednesday run at Alta Ski Area and a Thursday run at Sugarhouse Park.They are a really great group of kids.

From Rob Murphy on Mon, Jul 18, 2011 at 14:37:34 from 98.202.141.17

We keep bags of chocolate chips in our freezer and I'm known to eat half a bag. Usually around 10 pm. Not good!

From Andrea on Mon, Jul 18, 2011 at 15:07:50 from 72.37.171.52

You should see MY freezer - at least 5 cartons of ice cream at all times! I'm never giving that up.

Rob - I would love to run with the girls CC team. Sugarhouse is very convenient to where I live. Also, I work at BD Medical down in Sandy so the high school is only a couple miles away. I could go into work a little later once a week or so. Does the team run at the school Mon and Tues?

From Rob Murphy on Mon, Jul 18, 2011 at 16:56:57 from 98.202.141.17

That's great. We run in the Dimple Dell Gully on Monday. Do you know where the 24 Hour Fitness is on 13th East? We meet in the horse trailer parking lot right next to that. Tuesday we meet in Draper Park. The idea behing all this is to avoid the concrete jungle that surrounds our school. Sugarhouse is the site of the state meet.

Saw your dog sitting comment too. They sold us a sick dog - he has pneumonia! Got some antibiotics and we're taking good care of him but he's being really pathetic. You can tell that he's an absolute sweetheart though. Hope it works out.

From Andrea on Mon, Jul 18, 2011 at 18:51:16 from 72.37.244.100

Okay, I'll plan to meet up with the team at Sugarhouse this Thursday. Where's the meeting spot?

Poor dog - I hope that Summit feels better!

From Kam on Mon, Jul 18, 2011 at 21:19:27 from 174.23.239.10

I don't know if I could abstain from candy for a week. You have an iron will.

Total Distance
8.70

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.20
Comments
From fiddy on Tue, Jul 19, 2011 at 11:27:24 from 155.101.96.134

Allie and I do back hyperextensions with added weight during our routine. It helps overall form, but probably also protects against back injury.

From Rob Murphy on Tue, Jul 19, 2011 at 22:31:46 from 98.202.141.17

Oh yeah... when you are driving around Sugarhouse on the road loop, we meet right on the side of the road near the Highland High track - kind of right after you cross over the creek.

Total Distance
8.10

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. 

Saucony Getgo Miles: 8.10
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.40
Comments
From jun on Wed, Jul 20, 2011 at 10:48:30 from 205.158.160.209

Haha, breakfast of champions.

From Jake K on Wed, Jul 20, 2011 at 11:35:34 from 155.100.226.53

Haha I didn't realize food frenzy was BEFORE your run! No wonder you felt so good!

From allie on Wed, Jul 20, 2011 at 20:10:09 from 161.38.218.168

i like your fueling strategy. :)

From Lily on Wed, Jul 20, 2011 at 23:03:38 from 67.199.178.210

Was there food mode before the pm workout as well? :)

From Andrea on Thu, Jul 21, 2011 at 13:43:27 from 72.37.244.100

I can't say that I was super focused with eating healthy the rest of the day, but I managed to do well enough so I could run this afternoon with only a little stomach pain! haha

Total Distance
7.50

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
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
Comments
From Rob Murphy on Thu, Jul 21, 2011 at 22:55:59 from 98.202.141.17

Well, for my girls it was a pretty good VO2 Max workout. You on the otherhand were probably running around your lactate threshold for the 3 minute efforts. Of course 15 minutes at LT is not much of a workout for you but I really appreciate you joining us. I think Celeste and Kim got a lot out of it.

Next week should be better attendance wise.

From Andrea on Fri, Jul 22, 2011 at 11:09:17 from 72.37.244.100

We actually did 6 3 min efforts, so that makes 18 minutes of lactate threshold for me! :o) But it was great - your girls are very sweet. Hopefully I can plan to run with the team once a week or so. Good luck at Des News on Monday!

Total Distance
5.40

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!

Asics Speedstar Miles: 5.40
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Jake K on Fri, Jul 22, 2011 at 11:11:42 from 155.100.226.53

Its going to be so weird to go on a vacation that doesn't involve using an ice axe (or at the very least, whippets). :-)

From emruns on Fri, Jul 22, 2011 at 12:17:40 from 76.27.114.171

Have fun in Tennessee, and good luck in your race. Thanks for the fun run this morning.

From allie on Fri, Jul 22, 2011 at 12:45:55 from 24.10.191.18

thanks for the great run today.

sounds like you have a ton of fun things planned for your trip. have a great time!

Total Distance
8.60

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.

Saucony Getgo Miles: 8.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
5.80

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.

Saucony Getgo Miles: 5.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
6.70

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!

Saucony Getgo Miles: 6.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
13.00

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.





Saucony Getgo Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Jul 28, 2011 at 19:41:38 from 161.38.218.168

cool pictures! looks like you guys had a fun time.

nice to see you upping the mileage without trouble from your back. you will definitely be competitive at TOU half.

Total Distance
6.10

PM - Met up with Jake and ran around Sugarhouse a few times. Weather was perfect.

Asics Speedstar Miles: 6.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
11.70

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!

Asics Speedstar Miles: 7.70Saucony Getgo Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.80
Total Distance
4.40

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!!! 

Saucony Getgo Miles: 4.40
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.60
Total Distance
14.00

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.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Total Distance
5.40

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. 

From Random July 2011

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From allie on Sun, Jul 31, 2011 at 23:18:35 from 24.10.191.18

looks like it was a great ride (just checked out the pics -- beautiful). nice job getting in some good altitude training this weekend.

Total Distance
6.40

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!

Saucony Getgo Miles: 4.40
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 115.80
Comments
From Rob Murphy on Mon, Aug 01, 2011 at 15:35:00 from 98.202.141.17

Thought I'd jump over to your blog to comment..

Thursday we will be doing 8 x 200 meters on the state cross country course at Sugarhouse. With warm-up and cool-down, it should be a pretty good run. We'd love to have you.

Also, we are having our annual team breakfast at my house after in which we try to squeeze 30 sweaty kids into our tiny Sugarhouse house. You are welcome to join us. Jake too.

Total Distance
11.10

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??

Adidas Adizero Miles: 6.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.80
Comments
From Jake K on Tue, Aug 02, 2011 at 10:58:24 from 155.100.226.53

You didn't even mention that you got the run in lane 3 for the last rep!

Seriously, those football players are lucky that I didn't have to throw an elbow or a shoulder into them... I'm so bony that I would have sliced right through their pads!

From Rachelle on Tue, Aug 02, 2011 at 11:53:30 from 199.190.170.31

I really don't think HS kids have brain cells.

Great job on the repeats, those are fabulous times.

From allie on Tue, Aug 02, 2011 at 21:03:22 from 24.10.191.18

great workout, andrea. the last time i did a track workout (long, long ago), there were two high school kids taking up the two inside lanes. one of them was pushing the other one in a shopping cart. not kidding.

i'm too sore and slow to run with you tomorrow, or i would totally take you up on that offer. i need a few more recovery days before i can attempt to keep up with you :)

From Andrea on Tue, Aug 02, 2011 at 22:04:57 from 67.177.21.60

I'm not trying to break any speed records! I am perfectly fine going slow and easy.

Total Distance
10.05

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.

Asics Speedstar Miles: 10.05
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.40
Comments
From Rachelle on Wed, Aug 03, 2011 at 11:42:36 from 199.190.170.28

Very nice! You must be in fabulous shape because 7:00 AP feels like death to me. :)

From Burt on Wed, Aug 03, 2011 at 11:49:57 from 206.19.214.144

Comfortable pace? That's an all out 5k for me! LOL!

From Andrea on Wed, Aug 03, 2011 at 14:34:13 from 72.37.171.52

Maybe it was because I was listening to music today!

http://www.ncbi.nlm.nih.gov/pubmed/21803652?dopt=Abstract

From allie on Wed, Aug 03, 2011 at 16:08:02 from 161.38.218.168

nice run! the fact that 7:05 feels comfortable is an excellent sign. millcreek is one of my favorite areas for running -- sorry i couldn't join you today, although i think it was for the best seeing as i was about 2:00/mile slower on my run :/

any chance you are planning on running the charitable trust 5k on saturday?

From Andrea on Wed, Aug 03, 2011 at 16:31:09 from 72.37.244.100

I've been back and forth on whether I want to run that or the Rotary 5K in Midvale (faster course vs. more competition). I haven't officially signed up yet, but I'm 80% sure I going with the Charitable Trust 5K. There is Chick-fil-a breakfast, after all!

From allie on Wed, Aug 03, 2011 at 17:26:28 from 161.38.218.168

oh yes, the chick-fil-a breakfast is the main draw for me!

Total Distance
7.00

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.

Saucony Getgo Miles: 5.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.60
Total Distance
6.20

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.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 115.80
Comments
From Bill on Fri, Aug 05, 2011 at 13:55:10 from 97.117.59.191

I hate being chicked in these shorter races, but in the same breath I like having a great girls field. I tell the high school kids there is nothing wrong with being beat by a girl. We have some top female runners in our area and you are one of the best. Have a great race. Going long Sunday, so if you and Jake want a great long run for the day after a race I have a perfect one. Talk to you at the race.

From Andrea on Fri, Aug 05, 2011 at 14:23:23 from 72.37.171.52

Thanks Bill.. And I will tell myself that it's okay to get beat by a high schooler! Hopefully that won't happen though :o)

Race: Charitable Trust 5K (3.1 Miles) 00:17:57, Place overall: 1
Total Distance
11.00

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.

Saucony Type A4 Miles: 3.10
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 117.20
Comments
From Rachelle on Sat, Aug 06, 2011 at 13:43:28 from 66.7.127.115

Congrats on the win Andrea! That is a fabulous time, you are going to kill the TOU half!

From Lily on Sat, Aug 06, 2011 at 19:27:03 from 67.199.178.210

Oh it was so good to meet you! You are so cute! Nice nice NICE job today. You've got true speed in your legs and you shined today even though you haven't raced for a couple months. awesome awesome!

From Holt on Sat, Aug 06, 2011 at 20:13:18 from 97.126.204.25

With your race money and Jake's I figure you can get enough Chik-fil-a to make you sick for a good long while!

Great racing.

From JG on Sat, Aug 06, 2011 at 22:18:15 from 71.57.246.108

Congrats on a great race & the win! I love those late race kicks where you finish just under a time target!

From allie on Sun, Aug 07, 2011 at 00:20:36 from 24.10.191.18

excellent race, andrea. that is definitely not an easy course and you killed it! congrats on the win. you have been very patient and smart with your training ever since UV, and i am glad to see you are back in racing mode again. i look forward to seeing what you can do on the TOU half course -- it's a great race and i'm sure you will run very well there.

From MichelleL on Tue, Aug 09, 2011 at 08:16:40 from 202.4.201.52

Way to make the sub 18 happen. i am so impreassed at how active u r outside of running.

Total Distance
15.00

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! 

Adidas Adizero Miles: 15.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.20
Comments
From allie on Mon, Aug 08, 2011 at 18:33:36 from 24.10.191.18

oh yes. ice baths are terrible.

nice long run after putting in a hard effort on saturday.

Total Distance
10.00

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.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.40
Total Distance
11.70

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!

Asics Speedstar Miles: 9.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Jake K on Tue, Aug 09, 2011 at 11:13:47 from 155.100.226.53

You LOOKED strong this morning, too! Nicely done. Sometimes getting up before the crack of dawn isn't that bad :-)

From Rachelle on Tue, Aug 09, 2011 at 11:45:50 from 199.190.170.30

Awesome workout! You just going to continue to get stronger and faster. Love watching your progress.

From emruns on Tue, Aug 09, 2011 at 12:15:07 from 76.27.114.171

Great workout. Sorry I missed you. You are such a strong runner! We'll try to hook up next week, unless you want to run a tempo with me. :) Probably not, since you are racing Saturday.

From allie on Tue, Aug 09, 2011 at 14:56:16 from 161.38.218.168

definitely a strong workout. nice job!

From Rob Murphy on Tue, Aug 09, 2011 at 21:06:38 from 98.202.141.17

That's pretty impressive.

From allie on Tue, Aug 09, 2011 at 22:50:24 from 24.10.191.18

ah, wheeler farm! best 5k course in utah, in my opinion (especially if it's muddy).

From JulieC on Fri, Aug 12, 2011 at 21:18:25 from 67.41.189.39

WOWsers. REALLY SPEEDY. LIke I have to be going down a 90 degree hill to run that fast!!! Way to go!! : D.

Total Distance
12.00

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
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From Jessica on Wed, Aug 10, 2011 at 11:42:28 from 67.199.179.182

Thank you! You are so sweet and my goodness you are an amazing runner!

From Rachelle on Wed, Aug 10, 2011 at 11:56:28 from 159.212.71.25

Very nice mileage Andrea! Increased mileage usually leads to one of those "off" feeling days every once in awhile. Still a great pace for an easy run.

From Carina on Wed, Aug 10, 2011 at 21:12:58 from 204.15.86.83

Nice miles:) I do know what you mean about the junk food. Lately I feel like I need a pm run everyday! Too bad I can't break away that often.

Total Distance
8.80

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)

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From allie on Thu, Aug 11, 2011 at 16:46:54 from 24.10.191.18

i had a great time this morning. thanks for the run.

we should run again next week for sure. have fun on saturday!

From JulieC on Fri, Aug 12, 2011 at 21:16:01 from 67.41.189.39

I totally do the SAME thing with gas tanks. I do the same thing to my body too. A parallel there. : D. I have many stories of "almost" not making it into town or coasting into a gas station. Don't know why either. GREAT MILEAGE THIS WEEK ANDREA!!! Good luck Saturday!!

Total Distance
4.40

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!

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.00
Comments
From Jake K on Fri, Aug 12, 2011 at 11:08:25 from 155.100.226.53

And don't forget Thursday afternoon volleyball games!

From Andrea on Fri, Aug 12, 2011 at 11:10:30 from 72.37.171.52

Yeah, turns out being an engineer isn't so bad after all!

Race: Park City Trail Series 15K (8.9 Miles) 00:59:24, Place overall: 1
Total Distance
12.40

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.

From August 2011

Saucony Getgo Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.20
Comments
From allie on Sat, Aug 13, 2011 at 16:14:29 from 24.10.191.18

"times/paces are irrevelant, distances are approximate, and they are typically low-key." exactly my experience this morning, and i loved it.

nice job today. it sounds like the course was pretty challenging, but you still ran a great time. it's always great to come home with a win and smartwool socks to match :)

your bright pink uniform is awesome.

From Rachelle on Sat, Aug 13, 2011 at 20:39:05 from 66.7.127.115

Love the uniform! You look amazing and congrats on the win.

From Becky1 on Sun, Aug 14, 2011 at 10:32:18 from 76.23.13.133

Congratulations, sounds like a fun race! I also love trail races for the same reasons.

From Hamdog Alum on Sun, Aug 14, 2011 at 11:26:17 from 68.185.190.140

Congrats - Nice uniform! So jealous of your access to those amazing trails. Makes me want to pick up and move out West!

From Seth on Sun, Aug 14, 2011 at 21:06:29 from 67.177.36.242

Nice job, you rocked those trails! Round Valley is super fun for biking. No huge climbs and lots of trail options.

From JulieC on Sun, Aug 14, 2011 at 23:29:11 from 67.41.188.191

love the way you make fast running look easy in your pictures!! Congrats!!

From Andrea on Mon, Aug 15, 2011 at 11:06:38 from 72.37.171.52

Thanks everyone! I love the encouragement.

Hamdog Alum - I moved out here from TN a little over a year ago, and I love it!

JulieC - The only reason why I don't look miserable in the pics is b/c Jake tells me to try not to look dead when I see the camera. haha

From Jake K on Mon, Aug 15, 2011 at 11:08:02 from 155.100.226.53

Yes I will admit to "coaching" on the photo. While we were warming up for the race, I told her exactly where I'd be w/ the camera and to not make a "death face"! :-)

From Carina on Mon, Aug 15, 2011 at 11:17:26 from 204.15.86.83

Wow!! You are one awesome runner!! Great race/tempo run :)

Total Distance
13.00

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.


Adidas Adizero Miles: 13.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 116.20
Comments
From Rob Murphy on Sun, Aug 14, 2011 at 14:49:58 from 98.202.141.17

Ice baths suck. Just sayin.

From allie on Sun, Aug 14, 2011 at 15:47:33 from 24.10.191.18

+1 vote for ice baths sucking. great splits down emigration. very solid back-to-back workouts!

From Jake K on Sun, Aug 14, 2011 at 15:51:22 from 67.177.21.60

I thought I hated ice baths, but they are better than cleaning the bathrooms and kitchen!

From Andrea on Sun, Aug 14, 2011 at 16:03:13 from 67.177.21.60

tempo run + ice bath + cleaning the condo = time for a Dairy Queen dip cone and a nap!

From Lily on Sun, Aug 14, 2011 at 17:46:17 from 67.199.178.210

GO get the cone YUM!

You're going to love the TOU half course! So fun. Love me some Logan Utah :-)

Total Distance
7.60

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.


Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 116.00
Comments
From Jake K on Mon, Aug 15, 2011 at 22:06:54 from 67.177.21.60

At least you made it to 3.1 miles before hitting the wall. Now you can get a "3.1" sticker for your car! I'll order an extra one for you when I get mine.

From allie on Mon, Aug 15, 2011 at 23:00:21 from 24.10.191.18

wait, they have "3.1" stickers? that is so cool. all i have on my car are a bunch of stickers of my kids dressed up like mickey mouse.

nice job taking it easy today -- you have been working very hard.

Total Distance
5.50

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.

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 116.40
Total Distance
12.50

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.

Asics Speedstar Miles: 10.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Rachelle on Wed, Aug 17, 2011 at 11:39:23 from 159.212.71.200

Nice workout! You are just amazing. Enjoy your easy days because you deserve them.

From allie on Wed, Aug 17, 2011 at 13:06:55 from 161.38.218.168

great workout -- way to come in under target (by a lot!) just shows how fit you are.

if my job didn't keep me up, i would go to bed at 9pm every night. i did that all through college and was made fun of to no end...

From Rob on Wed, Aug 17, 2011 at 14:35:15 from 206.81.136.61

Nice run, I don't think it will change, I'm 42 and like to go to bed by 9 and still catch crap from my co-workers about my bed time. None of them are up at 5:30 to run either so I get the last laugh.

From Hamdog Alum on Wed, Aug 17, 2011 at 18:22:00 from 68.185.190.140

One of the benefits of being a teacher is the summer sleep ins. However, my 2 year old son tends to spoil those. In a couple of weeks I'll hit a hard dose of what 5:15 runs feel like! Are you and Jake the type that can roll out and just start running or do you need the hour before the run to get the nervous system working? Nice job mastering that workout!

From Jake K on Wed, Aug 17, 2011 at 18:31:44 from 155.100.226.53

Andrea can be awake and out the door in about 5 minutes. She will sleep absolutely as late as possible. I need about 10-15 minutes, depending on the season. I love not having to "gear up" in the summer like in the winter when you have to put 3 layers on and it actually takes time to just get dressed!

From Andrea on Wed, Aug 17, 2011 at 18:59:53 from 72.37.244.100

I hate getting up any earlier than I absolutely have to! It was a big leap for me to even run in the mornings, which I had never done before late last year. But I had also never run more than 40 miles/week before then either. The lengths we go to...

From Bonnie on Wed, Aug 17, 2011 at 22:05:05 from 128.196.228.134

This is an amazing workout Andrea!

I have to get up an hour earlier (just to run!!) ... when you get old you have to seriously warm up just to start jogging.

From Hamdog Alum on Wed, Aug 17, 2011 at 23:57:56 from 68.185.190.140

I'm with Bonnie. Wait till you hit your 30's you'll need a good cup of coffee and a breakfast salad or something in your stomach before you start pounding the pavement. Never thought I'd be a coffee drinker until my son came along. Suddenly you find the extra boost goes a long way! Jake I'm not looking forward to zero or below days at 5 in the morning. If we're all running these kinds of miles in the winter we'll need to hire cleaning ladies just to keep up with laundry!

From Bonnie on Thu, Aug 18, 2011 at 13:56:46 from 150.135.114.102

ha ha ha oh Hamdog, if you think the 30's are fun (great workout today BTW) just wait until you hit the late 40s!!

Total Distance
10.00

AM - 10 miles easy around Millcreek with Allie and Jake. 7:40 pace.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From allie on Thu, Aug 18, 2011 at 19:13:48 from 24.10.191.18

thanks for another great run. i was super groggy this morning, so having someone to run with was just what i needed. i was surprised at how quickly 10 miles went by. hope to see you saturday, but if not, have fun at the track :)

From Andrea on Thu, Aug 18, 2011 at 22:49:26 from 67.177.21.60

Looks like I'll see you on Saturday. Time for both of us to PR!

Total Distance
5.40

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.

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
Comments
From JulieC on Fri, Aug 19, 2011 at 11:40:43 from 168.103.184.148

Good luck tomorrow!! I thought you were running HC half however?

From Rachelle on Fri, Aug 19, 2011 at 11:58:43 from 159.212.71.200

Good luck Andrea! You will break it I just know it.

From emruns on Fri, Aug 19, 2011 at 13:26:02 from 76.27.114.171

Good luck in your 5k. I'm sure 17:30 will be no problem.

From Hamdog Alum on Fri, Aug 19, 2011 at 14:51:36 from 68.185.190.140

Everything about your training says you can do it. I'd put my money on it!

From allie on Fri, Aug 19, 2011 at 15:00:21 from 24.10.191.18

you'll get it!

From AZDesertmonsoon on Fri, Aug 19, 2011 at 15:19:19 from 204.17.31.126

Good luck!

From Chad Robinson on Fri, Aug 19, 2011 at 20:20:23 from 208.110.158.227

You will nail it.

Race: Dart Challenge 5K (3.1 Miles) 00:17:25, Place overall: 2
Total Distance
12.00

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).

Saucony Type A4 Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.80
Comments
From Carina on Sat, Aug 20, 2011 at 14:27:00 from 204.15.86.83

WOW!!! I am at a loss for words with your awesomeness! Way to go!!!!!

From Burt on Sat, Aug 20, 2011 at 14:42:56 from 72.223.91.148

Great job Andrea!

From Fritz on Sat, Aug 20, 2011 at 15:17:08 from 65.100.192.74

Nice job Andrea. A 29 second PR in 5k is significant.

From Rachelle on Sat, Aug 20, 2011 at 16:26:04 from 66.7.127.115

Congrats Andrea! You are simply amazing and so inspiring to me. Keep it up girl.

From Lily on Sat, Aug 20, 2011 at 16:54:30 from 67.199.178.210

I am so glad your ankle played nice! You are so amazing. I love reading what you do each day, and look forward to your weekend race reports. Keep at it. And good luck (not that you need it) at TOU half. You are going to be amazing, I know it!

From Tara on Sat, Aug 20, 2011 at 18:21:58 from 75.169.141.133

Wow! Super fast race! Nice work! That is a great PR for a 5k!

From Jake K on Sat, Aug 20, 2011 at 19:57:22 from 67.177.21.60

Sooo stoked for you!!! Wish I could have been there cheering you on! Way to go, AWESOME performance!

From allie on Sat, Aug 20, 2011 at 21:10:56 from 24.10.191.18

awesome race, andrea. that is a huge PR! you have some serious speed -- i couldn't even see you anymore by the halfway mark. you are one talented athlete and it's inspiring to see all your hard work pay off with each race. keep it up, and best of luck next weekend at TOU 1/2. i have no doubt you will tear it up on that course.

thanks for the cooldown miles -- my apologies for leading us through an awful route. it eventually got better once we made it into layton, but it took at least another 3 miles. when in doubt, save the cooldown for slc. :)

From Jon on Sat, Aug 20, 2011 at 22:07:33 from 98.71.129.190

Nice PR, Andrea. Have fun with TOU 1/2 next week- it's a great race.

From julieesplin on Sat, Aug 20, 2011 at 22:08:45 from 75.169.166.176

Great race - way to work out that pain before the race started, massaging/stretching is the way to go.

From JulieC on Sun, Aug 21, 2011 at 00:19:08 from 168.103.184.21

5:30 miles? seriously quick and happy for you meeting your goal today!!!

From MichelleL on Sun, Aug 21, 2011 at 01:10:05 from 202.4.201.54

Nice job on the huge pr. prs are way better than first place.

From Kurt on Sun, Aug 21, 2011 at 02:17:20 from 76.23.3.57

29 Second PR!!! WOW! That is a very impressive race. Well done.

From Seth on Sun, Aug 21, 2011 at 14:55:11 from 67.177.37.59

Congrats on the PR! That is a solid 5k time.

From Hamdog Alum on Mon, Aug 22, 2011 at 17:53:48 from 68.185.190.140

29 sec in a 5K is a huge PR. Nice job! This has to feel good going into the 1/2 this weekend. Good luck!

From Steve on Tue, Aug 23, 2011 at 12:38:14 from 12.203.144.66

Amazing time on a 5K, great job! I think we are just starting to see what you are capable of.

From Adam RW on Fri, Aug 26, 2011 at 09:31:06 from 155.101.152.123

Andrea, Great PR! Nearly 10 sec per mile is amazing. Have fun with the race tomorrow I'm sure your 1/2 PR is going to be shattered.

Total Distance
8.00

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!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From allie on Mon, Aug 22, 2011 at 11:12:47 from 161.38.218.168

we went up to snowbird a couple of weeks ago -- it's beautiful up there, and there was still a decent amount of snow!

have fun with the dogs this week. can they run with you?

From Andrea on Mon, Aug 22, 2011 at 12:28:21 from 72.37.244.100

I wish! The dogs are a chihuahua and a bischon, both incredibly spoiled. Twenty minute walks pretty much wear them out!

From Jake K on Mon, Aug 22, 2011 at 12:32:30 from 155.100.226.53

Jesse used to do 5+ mile walks and hikes all the time when he was younger. He is 12 years old now, which is pretty old for little guy! Chloe on the other hand has probably never walked more than 20 minutes in her life.

Total Distance
8.70

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.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From emruns on Mon, Aug 22, 2011 at 12:50:57 from 76.27.114.171

Those stupid bathrooms are always locked! If they are locked, you can go to the gas station across the street from the park on the corner of 1300 E and 2100 S. There used to be a doughnut shop with a good bathroom, but it's not there anymore.

From JulieC on Mon, Aug 22, 2011 at 15:17:23 from 67.41.189.101

too bad you didn't have a conveniently placed port-a- potty like I did!! Right at mile one!! I was thinking however how the potty at the golf course will be locked soon. It seems the average runners/excercisers only work out in the summer. why the early closures? I don't get it at all.

From allie on Mon, Aug 22, 2011 at 22:51:36 from 161.38.218.168

two things i don't like: locked bathrooms and shut-off water fountains. grrrrr.

Total Distance
9.10

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!

Asics Speedstar Miles: 3.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments
From ACorn on Tue, Aug 23, 2011 at 16:35:27 from 68.66.168.22

Sending positive thoughts your way.

From allie on Tue, Aug 23, 2011 at 20:08:36 from 24.10.191.18

sorry andrea. you are definitely being smart about it though. i really hope it's just something minor.

From allie on Tue, Aug 23, 2011 at 22:04:21 from 24.10.191.18

that is quite an improvement! nice job on the workout, and glad to hear your leg is okay. your TOU 1/2 is going to be ridiculously fast. i can't wait to see the result!

From Jake K on Tue, Aug 23, 2011 at 22:08:19 from 67.177.21.60

As someone who was with you for both the morning and evening sessions, I will say that you looked better this afternoon :-)

From Andrea on Tue, Aug 23, 2011 at 22:15:08 from 67.177.21.60

Allie - wanna jump in around the 10 mile mark of TOU so I don't die up that hill??

Jake - I was definitely not in a good mood this morning after my leg hurt again, or the rest of the day for that matter. You would not have had a happy camper if I wasn't able to run this evening!

From Rachelle on Tue, Aug 23, 2011 at 22:22:05 from 66.7.127.115

NIce workout! You are going to kill the half! I am seriously excited to see how you do.

From Hamdog Alum on Wed, Aug 24, 2011 at 01:07:12 from 68.185.190.140

You will be faster this weekend! Nice splits. I'd be willing to bet you and Jake are in the top 10 fastest United States couples.

From allie on Wed, Aug 24, 2011 at 09:21:34 from 24.10.191.18

oh, how i would love to jump in the race and be there to see it all go down, but i won't be able to make it up there on saturday.

just attack that hill. soon after, the finish line will come into view and that brings some great motivation to finish it out. you've got it!

Total Distance
5.90

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!

Asics Speedstar Miles: 5.90
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 115.60
Total Distance
5.00

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!

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 117.00
Comments
From Carina on Thu, Aug 25, 2011 at 11:21:22 from 204.15.86.83

You are so going to KILL TOU!! I can't wait to see what you do! Awesome doesn't even come close to describing you!!!

From Rachelle on Thu, Aug 25, 2011 at 11:24:51 from 159.212.71.77

I am glad you don't feel nervous. You should feel incredibly confident going into this race because you have worked your butt off and are so so ready!

From allie on Thu, Aug 25, 2011 at 11:49:58 from 24.10.191.18

keeping the nerves at bay is good. just relax and enjoy it! you are definitely ready for a great race.

From Jake K on Thu, Aug 25, 2011 at 12:18:06 from 155.100.226.53

Stay relaxed, stay in the orb... nothing to be nervous about... you're super fit and have been hitting your workouts perfectly. Can't wait to see how many guys get chicked on Saturday! :-)

From Bonnie on Thu, Aug 25, 2011 at 14:42:44 from 150.135.114.40

Ohhhh, I love love love TOU 1/2!!

Good luck Andrea!

From Jon on Thu, Aug 25, 2011 at 23:12:28 from 98.71.188.104

I'm definitely glad I'm not there to get chicked!

No need to be nervous. It's a laid back race and lots of fun. Just enjoy it.

From Andrea on Fri, Aug 26, 2011 at 11:11:55 from 72.37.244.100

I have to say, I think you guys might have more confidence in me than I do! haha It's great to have the support. Today I'm definitely a little more nervous, but as long as I eat my typical day-before-race dinner of mac and cheese and ice cream I should be good to go!

Total Distance
4.50

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)

Asics Speedstar Miles: 4.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 116.20
Comments
From Rachelle on Fri, Aug 26, 2011 at 12:25:53 from 199.190.170.28

75 degree temps sounds awesome!! Not that you need it but GOOD LUCK TOMORROW!!!

From MarkP on Fri, Aug 26, 2011 at 13:54:28 from 97.117.116.43

Do you have a goal time at the Half? I'll see you up there!

From Andrea on Fri, Aug 26, 2011 at 14:53:24 from 72.37.244.100

MarkP - My plan is to hit low 5:50s for the first few miles and then see what happens. Somewhere between the 1:17-1:18 range would be ideal! We might be close? See you up there.

From Scott Wesemann on Fri, Aug 26, 2011 at 16:42:24 from 205.158.160.209

Good luck with your race tomorrow. That is a sweet profile pic.

Race: Top of Utah Half Marathon (13.1 Miles) 01:17:52, Place overall: 1
Total Distance
15.00

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!

Saucony Type A4 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Lily on Sat, Aug 27, 2011 at 16:46:39 from 67.199.178.210

Score! Woot woot! I was rooting for you all morning :)

From Adam RW on Sat, Aug 27, 2011 at 17:00:11 from 24.10.132.131

2 sec are still 2 sec, so nice PR. I would also wager that with the hill in the end, TOU is a slower course but I'll let others be the judge of that. Looking off of Sasha's course tool UVM is much faster if I'm reading it correctly. So the effort is probably worth even more. Congratulations!

From Holt on Sat, Aug 27, 2011 at 17:06:29 from 71.213.91.113

Way to go Andrea - great time and congrats on the win. (What would this have put you against the guys?)

From Andrea on Sat, Aug 27, 2011 at 17:18:44 from 67.177.21.60

Thanks everyone, full report up now!

Holt - I was 8th overall, with the closest person ahead of me being Steve Anderson 3.5 minutes!

From emruns on Sat, Aug 27, 2011 at 17:23:53 from 76.27.114.171

Nice race! It's hard to get the turnover going when you are all by yourself. Next year I'll come and try to tag along with you! I actually thing TOU is more difficult that people realize, especially for a supposedly aided course.

From MarkP on Sat, Aug 27, 2011 at 17:37:09 from 97.117.116.43

Awesome job. It was nice meeting you and running in your dust!

From Kelli on Sat, Aug 27, 2011 at 18:25:52 from 71.219.67.82

Congratulations on the house decorating!!! I have that same Buffalo statue and it will hold a place of honor on my mantle FOREVER (I am not like you two, I do not expect to get many more!) WHY would his be heavier being that you were first and he was second? Hmmmm....

Congratulations on pulling out a PR when not feeling as well, that is actually a GREAT thing! You are strong as ever! I think this is a tough course, those uphill miles can really kill your race if you are already struggling, way to power through them!

Sorry you were lonely, but it is a pretty run! Maybe some of us should bring our rollerblades next time to keep up with you!?!

From Superfly on Sat, Aug 27, 2011 at 18:31:13 from 74.211.21.81

Super Race! You and Jake are running great right now. Keep it up.

From Jody on Sat, Aug 27, 2011 at 19:15:25 from 75.141.131.35

Way to PR - Congrats! Aided courses are much more difficult than people think, you have to be pretty careful in how you run, especially TOU and that nasty hill.

From Jon on Sat, Aug 27, 2011 at 20:02:51 from 74.177.100.34

A PR when you're not feeling great is awesome. Congrats. Love the hardware- heavy!

From MichelleL on Sat, Aug 27, 2011 at 20:39:32 from 219.79.122.198

Sorry you didn't feel well but that's an incredible performance for not being fully conditioned and not feeling your best. Sorry there weren't people around you, that would have been helpful for sure. What's next for you?

From Burt on Sat, Aug 27, 2011 at 21:15:05 from 72.223.91.148

Way to go Andrea! I hope Paul and Jake didn't swallow some carbon monoxide when the truck gunned it.

Kelli - Winners don't carry heavy rocks.

From allie on Sat, Aug 27, 2011 at 21:40:49 from 24.10.191.18

nice race, andrea! congrats on another great win and a new PR. TOU definitely has some challenges in those final miles -- way to hang on and fight through to the end despite not feeling your best. your performances have been so impressive all summer long. now it's time to do some damage in the marathon!

From Little Bad Legs on Sat, Aug 27, 2011 at 22:45:12 from 68.186.75.3

Congratulations on a well deserved PR. Way to go!

From Rachelle on Sun, Aug 28, 2011 at 00:40:28 from 66.7.127.115

Congrats Andrea! You are simply amazing. And seriously girl you just have so much potential. I feel so honored just to follow your training and racing. Wait to go!!

From Scott Ensign on Sun, Aug 28, 2011 at 02:53:41 from 67.40.112.231

that is a smoking fast time, more than two minutes faster than the women's winners the last few years. Awesome job. have fun in Wisconsin- you won't be too far from my hometown of Madison. Although Lake geneva fills more like Illinois that wisconsin with all the chicago people there. you'll see what I mean :-)

From Hamdog Alum on Sun, Aug 28, 2011 at 09:36:26 from 68.185.190.140

Yay!! Way to pull off a win and PR - double bonus!! I think when you run from the front with noone around you it always feels more like a training run than a race when running on the road - it's not easy to do. Awesome job! See you in a couple days! Have a safe flight :)

From Jon on Sun, Aug 28, 2011 at 10:24:11 from 74.177.100.34

Andrea- if Jake teases you that his is heavier, I would just point out that yours says FIRST PLACE.

From steve ash on Sun, Aug 28, 2011 at 12:29:57 from 64.134.236.31

Nice race Andrea and congrats on your PR:) That canyon has always been for me to pace properly also.

From Seth on Sun, Aug 28, 2011 at 15:13:22 from 67.177.36.131

Congrats on the win & PR! Keep it up!

From Walter on Sun, Aug 28, 2011 at 17:07:45 from 24.2.69.110

Andrea, Great race and that was funny at the start when the truck took off it almost made Kris (race director) fall out as well as the stack of cones that we thought were coming out. lol That course is very technical for a canyon run. You did great!

From Jake K on Mon, Aug 29, 2011 at 10:47:10 from 155.100.226.53

I will just add my thoughts now for the permanent record. To beat your time from UVM (where you felt like you had a perfect day), despite a less than ideal buildup, and not really doing more than a few runs over 10 miles, says a lot about what a strong competitor and racer you are. Four straight weeks in August of impressive races! Once you get some long runs and tempos under your legs, you're going to feel even stronger at this distance. I can't wait to see what you can do!!! :-) GREAT RACE!

From Scott Wesemann on Mon, Aug 29, 2011 at 12:49:26 from 205.158.160.209

Congrats on your race and time. You don't even look tired in that finish line photo. Good luck the rest of the year!

From jtshad on Mon, Aug 29, 2011 at 16:12:54 from 204.134.132.225

Great job on the win and PR, amazing running right now! Keep like this and who knows where you can go.

Congrats!

From Steve on Tue, Aug 30, 2011 at 22:02:20 from 12.200.234.20

I agree with emruns, for some reason this half just seems harder. It's always my slowest half each summer.

I believe this is the second race you have finished just after me. Thanks for not kicking my butt!

Total Distance
7.60

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.

Asics Speedstar Miles: 7.60
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 115.40
Total Distance
13.40

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: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 116.40
Comments
From allie on Mon, Aug 29, 2011 at 10:58:51 from 161.38.218.168

that storm was wild. i had to dodge a few fallen trees and some significant mud glops on the sidewalks this morning.

have a great time in wisonsin!

From Rob on Mon, Aug 29, 2011 at 14:58:31 from 206.81.136.61

Just seen your race report from Saturday. AWESOME, great run!

From Jake K on Mon, Aug 29, 2011 at 23:29:09 from 67.177.21.60

I am jealous of the running on the nordic trails!

From Hamdog Alum on Tue, Aug 30, 2011 at 09:09:59 from 68.185.190.140

Thanks for the Garmin post. I think you've convinced me I need to upgrade from the 205 to a newer model! Thanks again for the awesome run!

From Burt on Tue, Aug 30, 2011 at 14:15:53 from 206.19.214.144

So that's why you love the blog.

allie - wisonsin? Don't you mean wise on sin?

From allie on Tue, Aug 30, 2011 at 14:50:36 from 161.38.218.168

spelling police. second offense.

From Burt on Tue, Aug 30, 2011 at 14:52:09 from 206.19.214.144

I feel the need to remind you of the three strike policy.

From allie on Tue, Aug 30, 2011 at 14:53:23 from 161.38.218.168

whut will hapen after three stickes?

From Burt on Tue, Aug 30, 2011 at 15:01:23 from 206.19.214.144

You just passed three and went straight to four. I think you have to start back at one again.

Total Distance
8.00

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.

Adidas Adizero Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Hamdog Alum on Wed, Aug 31, 2011 at 00:20:08 from 68.185.190.140

Nice job working through the miles Andrea. Hope you have a safe flight home and a much easier drive to Milwaukee!

Total Distance
9.50

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.

Asics Speedstar Miles: 9.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Jake K on Wed, Aug 31, 2011 at 11:11:41 from 155.100.226.53

Luckily they never would have been able to catch you!

From Andrea on Wed, Aug 31, 2011 at 11:15:43 from 72.37.171.52

Yesterday when I was running my 9 min/mile pace, there was an old lady that I passed that said "Wow you are fast"! It made me laugh - at least I looked fast :o)

From Rachelle on Wed, Aug 31, 2011 at 12:25:58 from 159.212.71.173

Now you know how it feels to run at my pace. :) Is it pretty there?

From allie on Wed, Aug 31, 2011 at 17:12:00 from 24.10.191.18

mansions for sure! castles even! holy smokes. looks like an awesome place to run. keep your eyes peeled for nuggets of gold lying around.

From Hamdog Alum on Wed, Aug 31, 2011 at 20:30:48 from 68.185.190.140

Jake better look out! Andrea might go gold digging ha ha.

From Carina on Wed, Aug 31, 2011 at 23:04:42 from 204.15.86.83

Looks like a beautiful run!! Glad the legs are coming back. I always hate the post race legs.

From Jake K on Wed, Aug 31, 2011 at 23:05:52 from 67.177.21.60

I think this was your highest mileage month of the year... and you ran 4 races too! No wonder you've been a little tired the last couple days :-)

From Andrea on Wed, Aug 31, 2011 at 23:13:49 from 64.134.166.232

Highest mileage EVER this month by 15 miles!

From Hamdog Alum on Wed, Aug 31, 2011 at 23:32:09 from 68.185.190.140

Congrats! Heck of a month for you!

From Adam RW on Wed, Aug 31, 2011 at 23:37:31 from 155.101.152.123

The echoes in those heavily wooded locals can really play a number on you. I've felt the same way. You and Jake amaze me how quickly you can rebound from your races with mileage...

Total Distance
7.20

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#!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Thu, Sep 01, 2011 at 21:43:48 from 24.10.191.18

welcome back.

i love that dance. awesome!

From Jake K on Thu, Sep 01, 2011 at 22:14:59 from 67.177.21.60

He finished in LANE SEVEN!!! What a baller! Running needs more characters like him.

From Andrea on Thu, Sep 01, 2011 at 22:32:43 from 67.177.21.60

Allie - I am fully expecting a similar, if not better, dance when you finish TOU!

Total Distance
8.00

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?

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 117.00
Comments
From Jake K on Fri, Sep 02, 2011 at 11:23:40 from 155.100.226.53

Sometimes you just need 10-11 hours of sleep!

From Lily on Fri, Sep 02, 2011 at 11:33:30 from 67.199.178.210

It was chillier this morning. Awesome you got some extra sleep!

From Rachelle on Fri, Sep 02, 2011 at 12:03:42 from 199.190.170.31

I felt the same way this morning Andrea. I was really wishing I had some gloves. :( So not looking forward to freezing cold runs.

From Jake K on Fri, Sep 02, 2011 at 13:15:36 from 155.100.226.53

No one is looking forward to this? --> https://picasaweb.google.com/lh/photo/3k3IwVa1DDz8EZc--bkCkg?feat=directlink

Usually I'm itching to get on snow by this point, but this year I'd rather it just stayed unseasonably warm for the next 4 months.

From Andrea on Fri, Sep 02, 2011 at 13:22:49 from 72.37.171.52

I have to admit, it's hard not to get a little fired up with a picture like that! Bottomless powder is the best!!

BUT then once I start thinking about less daylight, freezing, running with completely frozen hands and ice on the streets...yeah I think I could wait a little longer :)

From allie on Fri, Sep 02, 2011 at 14:43:04 from 24.10.191.18

there was definitely a chill in the air this morning, and i didn't like it. if mother nature is fair, she will give us an extended summer to make up for the ridiculously extended winter.

looking forward to going long tomorrow!

From Lily on Fri, Sep 02, 2011 at 16:21:53 from 67.199.178.210

Andrea, that description of winter running just brought back some sweet remembrance. Ugh.

Allie let's hope Mother nature is fair. She was nasty to us this winter/spring.

Jake, awesome pics! How do you feel about running in the freezing temps?

From Jake K on Fri, Sep 02, 2011 at 16:26:57 from 155.100.226.53

IT BUILDS CHARACTER!!!

Honestly its not my favorite, but I'd rather run in freezing temps outside than on the treadmill. We are fortunate to live in an age of very, very good technical clothing. My biggest problem is my hands freezing, regardless of how many layers of gloves and mittens I wear.

After spending 2 winters living at 8000 feet in Central Colorado (where it was negative something EVERY morning for ~3 months), this first winter in SLC wasn't bad at all. I got my mileage in :-)

From Andrea on Fri, Sep 02, 2011 at 16:33:20 from 67.177.21.60

I can't tell you the number of times I told Jake that he and I already have enough character!!

From Lily on Fri, Sep 02, 2011 at 16:36:50 from 67.199.178.210

LOL! Let's all build some character together!

Ok so Jake and Andrea, this last winter in Utah was pretty bad as far as temps. Usually we don't get that cold, nor stay cold for quite that long. So here's to positive thinking that mother nature will be kinder this year and allow some sunny-cold runs this winter. Survivable ones. Also, the best winter runs are up the Provo Canyon trail. So amazing!

Jake-what brand of tech clothing do you opt for in the winter?

From Jake K on Fri, Sep 02, 2011 at 16:43:26 from 155.100.226.53

SAUCONY!!! :-)

Seriously though, before they started giving us shoes, I was already all about Saucony's winter gear b/c of the color. That vizipro orange (with a built-in reflective light) is amazing when you are doing 20 miles a day in the dark. I have an old goretex road runner sports shell that I would also wear when it was precipitating which still works very well. The main thing I found was useful was actually just trying to prove to Andrea that I could and would run outside everyday no matter what :-)

I hope that we get big storm cycles on Wed-Thur every week this winter, and then sunshine and a stable snowpack for the weekends and beginnings of the week! That is probably very wishful thinking.

Is it time to go home from work yet?

From allie on Fri, Sep 02, 2011 at 16:52:09 from 24.10.191.18

i will also jump in and say that it is possible to run outside everyday if you have the right clothing. i stayed warm all winter last year, but sometimes i had to get creative (i.e. wearing a bandana over my face "bank robber" style). freezing hands are my biggest issue as well. i found that hand warmers worked really well inside warm ski mittens.

anyway, all of this is making me cold. luckily it's a beautiful day outside and it's just about time to start labor day weekend! we have at least another two months of awesome running weather ahead.

From Jake K on Fri, Sep 02, 2011 at 16:53:53 from 155.100.226.53

The bank robber bandana is another veteran move that I used a lot last winter.

But yeah, I'm glad I don't have to wear a shirt for a while longer!

From JulieC on Sat, Sep 03, 2011 at 07:09:41 from 70.56.108.128

if you have to break out the ski goggles you know you are really a trooper in the cold/flying snow running...with the addition of the bank robber style bandana. Okay I ONLY did that once. I also have the 80s style neck warmer in pink. I lost my leg warmers.

Total Distance
20.60

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.

Asics Speedstar Miles: 20.60
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
Comments
From allie on Sat, Sep 03, 2011 at 15:46:09 from 24.10.191.18

i have already started on my "eating everything" project. still going strong...

thanks for letting me tag along this morning. the pace was perfect and it was so nice to have the company. thanks for the g2 as well. i didn't realize how thirsty i was until i took a sip -- it was gone pretty quickly after that! enjoy the rest of your weekend. i really hope you get to meet bigfoot.

From Jake K on Sat, Sep 03, 2011 at 21:59:15 from 67.2.56.151

I didn't PURPOSELY lead us off-trail to where the weird reservoir people were hanging out, but I am glad it happened b/c now you broke the 20 mile mental barrier (along w/ 17, 18, and 19).

Who wants to see Andrea run a marathon? :-)

From Rachel on Sun, Sep 04, 2011 at 07:49:14 from 174.126.60.122

Congrats on a GREAT run!

Total Distance
5.60

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?

Night Sleep Time: 10.50Nap Time: 0.00Total Sleep Time: 10.50Weight: 0.00
Comments
From Jon on Sun, Sep 04, 2011 at 19:03:18 from 74.177.100.34

10.5 hrs? Wow, that's great. About 2 nights worth of sleep for me!

Total Distance
11.10

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

Night Sleep Time: 10.50Nap Time: 0.00Total Sleep Time: 10.50Weight: 0.00
Comments
From Fritz on Mon, Sep 05, 2011 at 18:22:17 from 65.100.192.74

Nice work on the axe toss. Maybe someone should start an event like a biathlon where people run then throw.

From Merri on Mon, Sep 05, 2011 at 20:29:06 from 160.7.252.148

Are you the famous Andrea that Allie runs with? Super speedy lady! :)

From Lily on Mon, Sep 05, 2011 at 22:09:54 from 67.199.178.210

Yes Merri, that is her. I met her at minuteman and she is so cute and SUPER awesome! :)

Andrea, I am watching nick right now. Friends is next. hehe

From Andrea on Mon, Sep 05, 2011 at 23:27:03 from 67.177.21.60

The only thing that makes me famous is being put on Allie's blog! :o)

From Jake K on Tue, Sep 06, 2011 at 13:13:41 from 155.100.226.53

For now, but wait until more people find out about how good you are at axe-throwing!

From Merri on Tue, Sep 06, 2011 at 13:27:11 from 160.7.252.148

ha ha those videos are awesome. I'm taking Jake with me when I go running in the wild. :)

From Hamdog Alum on Tue, Sep 06, 2011 at 23:37:24 from 68.185.190.140

Nice throw Andrea! You could pass for the mighty famous Paul Bunyan lumber jack of Brainerd, MN!

Total Distance
10.70

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!

Asics Speedstar Miles: 9.20
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 114.60
Comments
From Rachelle on Tue, Sep 06, 2011 at 14:20:12 from 159.212.71.200

I am the same way about running in the dark. I dont like it and it slows my pace considerably. So sad that the days are getting shorter.

From allie on Tue, Sep 06, 2011 at 19:21:11 from 161.38.218.168

motivating for sure. thanks for posting.

my two favorite lines: "when you get your shoes on and out the door, your mind and body will often surprise you."

"when the valleys seemed deep, I showed up to work hard and dream big and believe in my support group."

so cool to hear her story -- she certainly had a rough ride but never stopped fighting. the look on her face at the end of the race said it all.

From RAD on Tue, Sep 06, 2011 at 20:45:42 from 76.27.16.189

I hate running in the dark too! Especially in a canyon full of mountain lions!! :) Nice job on the miles and taking on the fear factor.

From steve ash on Wed, Sep 07, 2011 at 02:17:28 from 24.10.169.210

Thanks for posting that:) Lauren Fleshman also caught my eye recently. Amazing race from her. Wow!

From Bonnie on Wed, Sep 07, 2011 at 20:52:47 from 128.196.228.134

Wasn't that the coolest race!!?? Her last 100 meters was amazing!!

Total Distance
11.00

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.

Asics Speedstar Miles: 9.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.60
Comments
From allie on Wed, Sep 07, 2011 at 11:37:51 from 161.38.218.168

nice workout. it was so windy!

From Lily on Wed, Sep 07, 2011 at 11:46:14 from 67.199.178.210

It was windy down here to. Wait....

it's always windy down here :)

From Andrea on Wed, Sep 07, 2011 at 18:22:29 from 72.37.244.100

Lily - why is it always windy there??

From Jake K on Wed, Sep 07, 2011 at 18:41:13 from 155.100.226.53

You are getting AWESOME at using hyperlinks! Pretty soon you'll be a HTML wizard!

From Lily on Wed, Sep 07, 2011 at 19:24:17 from 67.199.178.210

Not sure. It's not always windy, but most mornings if you get near the mouth of the canyon it is.

From Kelli on Wed, Sep 07, 2011 at 20:46:57 from 71.219.67.175

OK, I just read yesterday and today's posts and I have a few comments!

1-running skirts are the best! I know they are a bit trendy, BUT, seriously, if you can not be cute and feminine while running it is just not fun. I like to be separated from the men. ;o)

2-totally afraid of the dark! And in Millcreek I would be terrified, so good for you!

3-I think you are totally cool (that phrase shows my old age). A 6:20 marathon pace run just feeling nice and easy!! SO COOL. That is not even my 5k pace. ;o)

4-It is always windy in Riverton/Herriman, too. ALWAYS.

I am excited for your marathon!!

From Kelli on Wed, Sep 07, 2011 at 20:48:40 from 71.219.67.175

Oh, and I forgot one thing-I am going to go quit my job. Way to mentally fatiguing! Maybe then I can run that 5k at your MP!

From Andrea on Wed, Sep 07, 2011 at 21:48:55 from 67.177.21.60

Kelli - glad we're on the same page! I think we would get along very well :o)

From Jon on Wed, Sep 07, 2011 at 21:50:11 from 74.177.100.34

Unfortunately, my boss just doesn't prioritize my running over the work he gives me... :)

From Kelli on Wed, Sep 07, 2011 at 22:15:20 from 71.219.67.175

I need more naps, that would do the trick!

Total Distance
12.30

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.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 117.00
Total Distance
9.50

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!

Asics Speedstar Miles: 7.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.00
Comments
From Jake K on Fri, Sep 09, 2011 at 11:20:53 from 155.100.226.53

Its called "restless sleep because you can't decide whether or not to run a marathon this fall syndrome." :-)

From Andrea on Fri, Sep 09, 2011 at 11:23:14 from 72.37.244.100

It's a tough decision!!!

From JG on Fri, Sep 09, 2011 at 11:30:52 from 66.168.207.228

Do it!! It is only double the distance of a Half! :)

From Andrea on Fri, Sep 09, 2011 at 11:36:41 from 72.37.244.100

That's what I'm worried about!

From JG on Fri, Sep 09, 2011 at 11:47:33 from 66.168.207.228

I am sure you would do well Andrea, and my guess is it would help you to be a stronger racer in the Half next year!

From Lily on Fri, Sep 09, 2011 at 11:53:07 from 67.199.178.210

Andrea, I bet you could get into the Saint George Marathon. Do it! :)

From Jake K on Fri, Sep 09, 2011 at 12:50:22 from 155.100.226.53

If St George still "counted" I'd be telling her the same thing, Lily! :-)

From Rachelle on Fri, Sep 09, 2011 at 14:21:20 from 159.212.71.199

Nice workout! And seriously you are so beyond ready to make the jump to the marathon. You never cease to amaze me.

Total Distance
19.00

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!

 

Asics Speedstar Miles: 19.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.00
Comments
From Lily on Sat, Sep 10, 2011 at 16:39:09 from 67.199.178.210

Go for the OTQ. You are just amazing and you've got nothing to lose!

River icing: I am a fan. :)

Total Distance
5.75

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??

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 116.00
Total Distance
12.20

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.

Saucony Kinvara 2 Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.40
Comments
From Rachelle on Mon, Sep 12, 2011 at 14:04:51 from 199.190.170.24

Not being able to sleep is the absolute worst. I am so sorry and hope it gets better. Very good miles despite the lack of sleep.

From Lily on Mon, Sep 12, 2011 at 16:09:43 from 67.199.178.210

Sleep issues -no bueno!

So how in the world have you been able to lose your weight (how much have you lost?) And 36 minutes faster! yayyers girl!! :)

From Jake K on Mon, Sep 12, 2011 at 16:13:11 from 155.100.226.53

Can you believe that in a couple months you'll hit the halfway point of a marathon about THIRTY MINUTES faster than that and say to yourself, "Alright, right on pace, now its negative split time"

From Lulu Walls on Mon, Sep 12, 2011 at 16:29:45 from 155.101.137.249

Wow that gives some serious hope to us slow pokes :) Still trying to figure out the part where you look gross...

From Andrea on Mon, Sep 12, 2011 at 18:27:44 from 72.37.244.100

Lily - I've lost about 10 pounds since then, about 5 pounds in the last 8 months or so (which is pretty significant for me). I'm definitely not trying to lose anymore weight though!

Honestly, the difference has been about not getting bored. I only eat a lot when I'm at home with nothing better to do but think about food and eating. I intentionally plan activities in the evenings and weekends so I won't have time to overeat! Running A LOT more has helped too :)

From Dan on Mon, Sep 12, 2011 at 19:16:38 from 208.54.7.166

36 minutes... wow... I'd like to drop that on my marathon time (I am not complaining- just thinking another 36 would be sweet!) Nice miles.

From JulieC on Mon, Sep 12, 2011 at 21:52:13 from 70.56.111.167

so did you just take up running last year? and realized you were so fast you might as well keep it up? SERIOUSLY Awesome!! I love it. I love that runners come in all shapes and sizes/ backgrounds. Makes us all feel connected ; D.

From Hamdog Alum on Mon, Sep 12, 2011 at 22:08:04 from 68.185.190.140

Wow - Congrats Andrea! Something to be very proud of. Always, good to remind yourself of those kind of things when the going gets tough.

From Tara on Tue, Sep 13, 2011 at 00:06:44 from 75.169.159.201

Ya, you're good....It made some sense to me when I dropped 30 pounds and 27 mins of my half this year (toot toot)..But 10 pounds and a 36 min loss????? Geeze. Gifted.

From Jake K on Tue, Sep 13, 2011 at 11:23:04 from 155.100.226.53

Hmmm if 10 lbs = 36 minute drop, all I have to do it stop eating ice cream and I should easily break the marathon world record, right? :-)

The difference between just running every day, and actually TRAINING is probably a big part of it too :-)

But seriously, even 2 years ago I knew you had crazy amounts of untapped potential, but you've continually still managed to amaze me with what you are doing.

From emruns on Tue, Sep 13, 2011 at 17:09:14 from 76.27.114.171

I'd say that more significant than weight loss (though weight loss is a part of it), is that your body composition has changed. It's a little hard to tell, because you are all bundled up, but you are much more defined now, which directly correlates to your amazing training regimen. Yes, you look heavier, no, you don't look gross. Try 40 pounds of post-baby weight!

From Andrea on Tue, Sep 13, 2011 at 17:15:35 from 72.37.244.100

Honestly I only attribute 15% of getting faster to losing weight. The other 85% is about being happier, getting motivated, training hard, and having Jake around :)

Emily - that is why I don't want to have kids any time soon!!

From MichelleL on Thu, Sep 29, 2011 at 23:39:49 from 58.153.15.64

I don't think you look gross, just not elite. So I think I look great (with clothes on) as a size 8-10, but I need to be size 2-4 to race with the big girls. It's small with a purpose :D

Total Distance
11.30

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.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 116.40
Comments
From MarkP on Tue, Sep 13, 2011 at 11:43:58 from 97.117.127.158

Strong work-out today. Your last post and photo were pretty cool. Its great motivation to look back and see huge improvements!

From allie on Tue, Sep 13, 2011 at 11:51:20 from 161.38.218.168

excellent workout, andrea. glad you were able to get some good sleep.

Total Distance
10.00

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.

Saucony Omni 8 Miles: 4.40
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.80
Comments
From Jake K on Wed, Sep 14, 2011 at 11:29:21 from 155.100.226.53

Deja snow!

Although if we really do get a La Nina again, that means things are gonna get nuts in about 8 weeks.

From allie on Wed, Sep 14, 2011 at 16:53:38 from 24.10.191.18

dun dun dun...LA NINA! i don't like it, but i'll embrace is as much as possible with snowshoe running.

nice job this morning -- it's good to run a nice slow pace when your body needs the recovery. i'm certain that some mornings i start out my run with a 10 minute mile, and i don't ever speed up too much after that. this is where ditching the watch comes in handy. :)

From JulieC on Wed, Sep 14, 2011 at 20:31:27 from 70.56.108.193

thanks for the warning!! I guess I will be alone on the streets of Cedar Hills once again this winter....people know me because they say things like "were you running on in that snowstorm?"...."ah yes I thought that was you".

From Lily on Wed, Sep 14, 2011 at 22:59:19 from 67.199.178.210

ugh, not another winter like that again!

I guess I will be running in my tracks shoes with Allie, and looking like bank robbers with bandannas over our noses.

Total Distance
13.10

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!

Adidas Adizero Miles: 8.70Saucony Kinvara 2 Miles: 4.40
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 117.00
Comments
From Lily on Thu, Sep 15, 2011 at 12:36:58 from 67.199.178.210

right-o it is! :)

From Jake K on Thu, Sep 15, 2011 at 13:02:36 from 155.100.226.53

Take XTerra off your race calendar! :-) I just need to completely get it out of my head and not think about it anymore.

It would be fun to go up and watch Lance do the triathlon. Although you are supposed to have to qualify for the XTerra Tri... I guess Lance gets a waiver on that?

From Carina on Thu, Sep 15, 2011 at 13:45:30 from 204.15.86.83

Running definitely trumps work :)

From allie on Thu, Sep 15, 2011 at 22:15:03 from 24.10.191.18

that is a killer track workout. i like it! nice job.

From Hamdog Alum on Thu, Sep 15, 2011 at 22:42:56 from 68.185.190.140

I love those short distance pyramid track workouts - they feel so natural for me. I wish there was more of a community for track runners like there is for road racing. I would certainly choose 800,1500,3000 distances over the longer ones. Too big of a gap in quality of competition between your local runner and the professional runners.

From Jake K on Thu, Sep 15, 2011 at 23:28:53 from 67.177.21.60

Erik - I think a lot of folks who run road races would actually really benefit from doing some shorter races on the track... Andrea and I are hoping to get something like that going in SLC. My vision (dream) is a series of meets during the summer, where the is a chance to run a Mile/800, 3K, etc.

And pyramid workouts rock. Psychologically they feel a lot easier to me than just doing a bunch of 400m reps.

From Hamdog Alum on Fri, Sep 16, 2011 at 23:27:49 from 68.185.190.140

Jake - 100% agree about the pyramid workouts vs. straight reps.

The Wisconsin Track Club here in Madison, WI puts on a series to raise money for their club. They do a good job of mixing up the distance events for each meet and they run the meets on Friday evenings around twilight time. They charge $5.00 for as many events as you want. Problem is they only have 4 meets mid June to mid July (wish they had more). They get a really good turnout though, for example they had to run two heats of the 3000 meter their final meet.

Total Distance
5.30

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
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 115.60
Comments
From Jake K on Fri, Sep 16, 2011 at 11:56:47 from 155.100.226.53

29 lbs of french fries???

How can you lump coffee and chocolate into the same category??

From Andrea on Fri, Sep 16, 2011 at 12:08:17 from 72.37.171.52

I think I've replaced all 29 lbs of french fries with ice cream!

From Jake K on Fri, Sep 16, 2011 at 12:09:24 from 155.100.226.53

You eat more than 53 lbs of ice cream in a year!

Total Distance
20.00

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.


Asics Speedstar Miles: 20.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From JulieC on Sun, Sep 18, 2011 at 22:26:13 from 207.108.177.138

that uphill with a headwind didn't sound good at all!! way to finally get out there and run well, as usual : D.

From Lily on Mon, Sep 19, 2011 at 11:54:37 from 67.199.178.210

Hope you are having a blast in Moab. It's so pretty there.

Total Distance
6.00

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.

 

Saucony Kinvara 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
13.50

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.


Asics Speedstar Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Tue, Sep 20, 2011 at 18:09:24 from 205.158.160.209

Those towers are very cool. Nice pics.

Total Distance
8.00

AM - Easy horsepark loop. 8:10 pace.

PM - 3.6 miles around Sugarhouse Park easy. Not looking forward to 6 x mile tomorrow morning...

Saucony Kinvara 2 Miles: 4.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.60
Comments
From Jake K on Tue, Sep 20, 2011 at 22:18:08 from 67.177.21.60

Then lets call it "6 x Ice Cream Cone" instead...

1 Ice Cream Cone = 1 Mile

Same workout, but better name

Total Distance
10.50

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

Adidas Adizero Miles: 9.00Saucony Omni 8 Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.60
Comments
From Jake K on Wed, Sep 21, 2011 at 11:42:07 from 155.100.226.53

Great job this morning. I was impressed that you hit them all under 5:50. Mile repeats suck but they are a necessary evil. And they make marathon pace feel a lot easier! ;-)

From Kam on Wed, Sep 21, 2011 at 11:44:39 from 68.66.163.179

That warmup sounds very nice.

From jun on Wed, Sep 21, 2011 at 11:45:35 from 205.158.160.209

I pretty much agree with every single aspect of your report today.

Too early

Too hard

Too fast

Too dark

Too cold

From allie on Wed, Sep 21, 2011 at 11:52:37 from 161.38.218.168

great workout, andrea. especially because it takes more effort in dark/cold/early conditions. your training is so strong right now. keep it up.

From Rachelle on Wed, Sep 21, 2011 at 14:55:23 from 199.190.170.22

You are a rockstar!! I agree that it was way too cold this morning. I was freezing.

From Andrea on Wed, Sep 21, 2011 at 15:42:54 from 72.37.244.100

Jake - I hope MP feels easier!

Kam - I'm pretty sure the warm-up was the only truly enjoyable part :)

Jun - I must've been in a complaining mood, haha.

Thanks Allie, can't wait to run with you again.

From ACorn on Wed, Sep 21, 2011 at 17:02:41 from 68.66.168.22

Nicely done! Looks like you may have done 7 mile repeats, overachiever.

From Andrea on Wed, Sep 21, 2011 at 17:08:01 from 72.37.244.100

Acorn - Sometimes it's hard to count :) You should join in on the 5k race on Oct. 1!

From ACorn on Wed, Sep 21, 2011 at 17:31:00 from 68.66.168.22

I'm planning on going. Sounds like fun!

From Lily on Wed, Sep 21, 2011 at 18:28:52 from 67.199.178.210

On the days I do mile repeats outside in the dark, I can't seem to do them as quick as normal because I am afraid I am going to trip. I can't see!!!

Wish I was able to do the xterra races. I totally would. You are still running Sat right?

From runningafterbabies on Wed, Sep 21, 2011 at 23:01:33 from 71.195.219.247

You rocked that workout, Andrea. Keep up the good work. I would love to be able to maintain that pace for just a 5K :)

From JulieC on Thu, Sep 22, 2011 at 08:44:13 from 70.56.109.215

that's my kind of warm up mile ; D! wish those were my repeat paces more though :D good job : D.

Total Distance
7.30

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.

Saucony Kinvara 2 Miles: 4.40
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 115.60
Comments
From ACorn on Thu, Sep 22, 2011 at 14:32:19 from 68.66.168.22

Thanks for the article, it was more complex than I had imagined. I do enjoy a cup of coffee especially in the winter months.

From Dan on Thu, Sep 22, 2011 at 20:12:26 from 24.209.83.20

I agree- thanks for the link!

From Hamdog Alum on Thu, Sep 22, 2011 at 21:37:46 from 68.185.190.140

Andrea - My recovery runs are the same way. Thanks for sharing that link.

Total Distance
6.00

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?

Saucony Omni 8 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Scott Wesemann on Fri, Sep 23, 2011 at 11:20:14 from 205.158.160.209

Here are a few ideas for your parents:

Oktoberfest is going on right now at Snowbird. Noon-6:00.

They could drive the Alpine Loop. While not prime season, it is still incredible and I noticed this morning that the fall colors are coming out.

Take them tp see the open pit at the kennecott copper mine.

Timpanogos Cave is really cool, but they would have to do another small hike :)

From Rachelle on Fri, Sep 23, 2011 at 11:56:31 from 159.212.71.173

Have you taken them to PC yet to see the Olympic Village. Oh and of course the outlet shops. :)

From Lily on Fri, Sep 23, 2011 at 12:09:01 from 67.199.178.210

Park city! :)

From Andrea on Fri, Sep 23, 2011 at 13:43:06 from 72.37.244.100

Scott - have you been to the cave before? Would you say that it is worth it? I have thought about that for an option. I'll see if they have any interest in the mine too. I personally hate driving, so I'm not evern going to suggest the Alpine Loop drive :)

Rachelle and Lily - my parents vacationed in Park City last March and LOVED it. I wish I could live there (except that it's really cold in the winter)!

From steve ash on Fri, Sep 23, 2011 at 14:03:22 from 24.10.169.210

Have you ever been to Promontory summit where the transcontinental railroad met? They have the two engines representing the railroad companies who joined tracks and made history. In addition there is a small museum and store.

Another suggestion might be going out west of Delta digging for trilobites. There is a place set up by the BLM for the public to do this. I really enjoyed doing that one.. Both involve some driving but I think it was worth it:)

From Scott Wesemann on Fri, Sep 23, 2011 at 14:55:19 from 205.158.160.209

I have been to the cave before and it is definitely worth it. I love driving and the Alpine Loop is one of my favs. :)

From MarkP on Fri, Sep 23, 2011 at 15:10:40 from 97.117.127.158

There is a group of us meeting at the Capital (rear parking lot) at 6 AM then running to the mouth of Emigration. Should be about 13 miles; however, almost the entire group is getting ready for St. George next week so the pace may be a little slow for you.

One of the most amazing things in the area is the Salt Flats. Its a long drive out toward Wendover, but you won't anything else like it in the US!

From Andrea on Fri, Sep 23, 2011 at 16:36:10 from 72.37.244.100

I can give them a whole list now and they can decide which one they want to do :)

MarkP - I'll ask ebates and see what she thinks! Thanks for the offer.

Total Distance
15.20

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!


Saucony Kinvara 2 Miles: 15.20
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.40
Comments
From RAD on Sat, Sep 24, 2011 at 13:04:31 from 76.27.16.189

Excellent run Andrea! A great loop as well.

From Hamdog Alum on Sat, Sep 24, 2011 at 16:08:21 from 68.185.190.140

Great run! You are going to rock Long Beach Andrea. I can't wait to see how you do!

From Jake K on Sat, Sep 24, 2011 at 18:35:32 from 67.177.21.60

Great run. You are so ready to rock Long Beach!

Total Distance
6.00

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!

Saucony Omni 8 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.80
Total Distance
11.00

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.

Saucony Kinvara 2 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 116.60
Comments
From Jake K on Mon, Sep 26, 2011 at 11:18:24 from 155.100.226.53

Way to copy & paste my blog entry!

From Andrea on Mon, Sep 26, 2011 at 11:22:32 from 72.37.171.52

:) I want people to come and have fun!!

From Jake K on Mon, Sep 26, 2011 at 11:25:33 from 155.100.226.53

I know I was just kidding :-) Its better that we send out the same information!

From allie on Tue, Sep 27, 2011 at 00:11:33 from 24.10.191.18

nice miles this morning. due to my extended break and slow recovery, i'm up in the air about the oktoberfast on saturday. i will let you know by wednesday.

thanks for the link.

Total Distance
11.00

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.

Asics Speedstar Miles: 4.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 116.00
Comments
From ACorn on Tue, Sep 27, 2011 at 18:41:23 from 68.66.168.22

Did I just see the words free and ice cream in the same sentence? Thanks for the heads up!

From Russ on Tue, Sep 27, 2011 at 19:37:06 from 74.114.3.253

Thanks for the tip about Cold Stone! Dessert before dinner tonight. Yum.

From allie on Tue, Sep 27, 2011 at 22:05:04 from 24.10.191.18

nice workout in the heat -- i think it's worth at least two free servings of ice cream.

From MichelleL on Wed, Sep 28, 2011 at 22:42:19 from 58.153.15.64

So are you going for otq in Philadelphia? You definitely have the talent, and have the time to get in some marathon-specific training. Here's to hoping we can keep our bodies healthy and strong through the training. Good luck on your 5k this weekend.

Total Distance
8.40

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!

Saucony Kinvara 2 Miles: 8.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.80
Comments
From Tara on Wed, Sep 28, 2011 at 18:33:28 from 75.169.150.43

Yeah, that is some good advice about believing in your training! Race day is simply a celebration to show off all the hard work in training. I wish I could have told myself and believed that 2 weeks ago:) Yep, you're making your way back into the 7's:) Soooo are you running St George?

From Andrea on Wed, Sep 28, 2011 at 18:40:45 from 63.241.111.230

Nope, not running St. George this year. My first marathon is going to be Philadelphia in November. If I like the marathon, I'll definitely consider St. George for next year!

From Tara on Wed, Sep 28, 2011 at 18:43:58 from 75.169.150.43

If you don't like your first marathon, still do a second. I don't know too many people who really love their first time:) Good luck in Philly!

Total Distance
6.50

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.

Asics Speedstar Miles: 4.01
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.00
Total Distance
4.40

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!

Saucony Kinvara 2 Miles: 4.40
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.80
Comments
From Hamdog Alum on Sat, Oct 01, 2011 at 10:28:53 from 68.185.190.140

Good luck Andrea!

Race: OktoberFAST 5K (3.1 Miles) 00:17:16, Place overall: 1
Total Distance
9.50

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.


Saucony Type A4 Miles: 3.10Saucony Kinvara 2 Miles: 6.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From ACorn on Sat, Oct 01, 2011 at 14:38:13 from 24.2.76.146

Flew is a very generous verb. Great race, congrats on the PR!

From allie on Sat, Oct 01, 2011 at 14:39:27 from 24.10.191.18

you looked so strong out there today! you hit your goal almost to the second -- great job with your pacing. that's an awesome PR and hopefully a big confidence boost for you going into your half next week. i'm sure you will do great things there.

thanks for the fun morning -- hopefully i'll be healthy and ready to run at the next one.

From steve ash on Sat, Oct 01, 2011 at 14:51:43 from 24.10.169.210

Very nice PR Andrea:)

From Adam RW on Sat, Oct 01, 2011 at 15:11:25 from 67.182.248.141

Thanks again for putting this on and thinking of details like the chocolate milk at the finish. Also, congratulations on another great PR. You ran a smart race and it paid off.

From Dan on Sat, Oct 01, 2011 at 16:26:45 from 24.209.83.20

Wicked good! Nice job. Thanks for sharing the pics too!

From Kurt on Sat, Oct 01, 2011 at 16:42:39 from 174.52.144.102

17:16 WOW!!! A-MAZ-ING! That is seriously moving. Well done, and congratulations on the PR.

From Burt on Sat, Oct 01, 2011 at 18:37:11 from 72.223.91.148

Great job Andrea! Too bad you didn't beat ACorn. I was rooting for you.

From Bonnie on Sat, Oct 01, 2011 at 20:32:31 from 150.135.114.237

Wow! Nice idea, great race and it looks like good times (literally and figuratively) all around! Congratulations Andrea!

From AmberG on Sat, Oct 01, 2011 at 21:42:58 from 67.2.59.141

Wow, Congratulations :) Great PR and sounds like a lot of fun too!

From Sarah on Sat, Oct 01, 2011 at 22:28:10 from 75.165.240.123

I'm glad you know chocolate milk is the best recovery drink out there.

From Scott Ensign on Sun, Oct 02, 2011 at 01:20:54 from 70.58.46.82

that is seriously fast, congrats! looks like a great race with all the bloggers, I will have to add this to my schedule for next year. well done!

From Chad Robinson on Sun, Oct 02, 2011 at 03:34:11 from 208.110.158.227

Fantastic job Andrea and thanks for the effort to put it together! You are going to kill at Long Beach. I am really excited for you for your first marathon at Philly.

From Kelli on Mon, Oct 03, 2011 at 00:39:10 from 71.219.83.151

NICE JOB!!!! I love the title of the race. Fast you all are for sure.

From Superfly on Mon, Oct 03, 2011 at 12:52:15 from 74.211.21.81

Awesome little event you guys held. And super run. You and Jake are seriously running machines. Must be doing something right:) Keep it up!

From Nate on Mon, Oct 03, 2011 at 16:59:35 from 67.252.184.93

Awesome PR,it takes a lot of concentration and effort to keep the pace up on the track. Something I could never do. You'll crush 17 in no time!

From Tyler on Mon, Oct 03, 2011 at 23:47:43 from 140.160.191.87

Nice work! That NCAA conversion is pretty conservative, in my opinion. Coming down to sea level, I'd bet my money you'd crack 17 on a similar effort.

Total Distance
9.50

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.

Asics Speedstar Miles: 9.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.00
Total Distance
8.00

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.

Saucony Kinvara 2 Miles: 8.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 117.20
Comments
From ACorn on Mon, Oct 03, 2011 at 16:43:39 from 68.66.168.22

Interesting article. Thanks! I know that when I'm up late is when I'm prone to junk food binges.

From allie on Mon, Oct 03, 2011 at 17:45:43 from 161.38.218.168

good old ben franklin knew what he was talking about. early to bed, early to rise...

i'm glad the taper is helping you feel more rested and fresh. hang in there this week and just try to stay relaxed. i always feel like time moves so slowly the week of a big race. just keep busy! you are going to do great. remember: 17:16 5k! all of that summer training has come together.

From runningafterbabies on Mon, Oct 03, 2011 at 20:24:50 from 71.195.219.247

You are going to do so well this weekend. You are amazing. You can do it. Focus on the positive and let the nervous energy help you go even faster!

From Dan on Mon, Oct 03, 2011 at 23:44:46 from 24.209.83.20

Thanks for the link. It does not explore people like me who change almost daily what sleep pattern I am on. ha! I looking forward to your weekend race, looks like it's coming together for you.

Total Distance
6.90

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.

Asics Speedstar Miles: 2.00Saucony Kinvara 2 Miles: 4.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.50
Comments
From jun on Wed, Oct 05, 2011 at 11:13:07 from 205.158.160.209

Hahaha. Oh, I've been there.

Total Distance
9.50

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: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 115.50
Comments
From Jake K on Wed, Oct 05, 2011 at 11:26:18 from 155.100.226.53

Great workout, and great blogging! You deserve the rest of the day off.

From Rachelle on Wed, Oct 05, 2011 at 11:32:05 from 199.190.170.24

You are amazing and I can't wait to see what you do this Saturday.

Thanks for the blog post! I can't wait to read it and copy everything you do because you are basically my hero!! :)

From Lily on Wed, Oct 05, 2011 at 13:13:26 from 67.199.178.210

Go Andrea go! You are going to slam it home!

From Andrea on Wed, Oct 05, 2011 at 16:11:03 from 72.37.171.52

Thanks! I'm starting to feel confident. Now the question is - how do Utah Valley and Top of Utah compare to a flat course at sea level? And how much better shape am I in than a month ago? I guess we'll find out!

From Lily on Wed, Oct 05, 2011 at 16:12:44 from 67.199.178.210

Well you know it's easier to breath at sea level. When I go to Southern Cali to visit my in-laws, I always run like a champion there. Good luck, you've got this!

From allie on Wed, Oct 05, 2011 at 16:36:19 from 161.38.218.168

i am certain james knows the answer to the course UV/TOU/sea level course comparisons -- backed up by some complicated math equations...

From Russ on Wed, Oct 05, 2011 at 16:37:42 from 74.114.3.253

Love the "Last Chance Workout"! I have to fast forward through those on Biggest Loser. Congrats on going for the OTQ in Philadelphia! We'll all be rooting for you. Good luck this weekend for you and Jake - you two are amazing and fun to watch what you're able to do.

From Jake K on Wed, Oct 05, 2011 at 16:41:06 from 155.100.226.53

Well my best guess is that since you are 9 seconds faster in the 5K compared to before TOU, and about 10X stronger in terms of endurance after the best month of training of your life, that you can run faster on a flat course than your aided times... I HOPE the improvement is greater than 41 seconds for both of us! Low 1:17s is in the cards with the right competition, maybe 1:16:XX!

From Rob on Wed, Oct 05, 2011 at 16:43:33 from 206.71.84.68

When I went to San Francisco for work the first couple of days I felt like the extra oxygen was suffocating me, after about 1 week I felt awesome like I could just run forever and my legs never got tired. So I think sea level does help but there may be some acclimation time needed.

From fiddy on Wed, Oct 05, 2011 at 16:55:36 from 155.101.96.134

I don't really know how these races compare to sea level races because everyone responds to sea level differently. If you were raised at sea level then you will like see a two minute difference. What I can tell you is that both TOU and UV correspond to a time in the 1:19s (TOU was slightly better) on a flat course at altitude.

That means you should get roughly a 1:17 flat at sea level (unless it is a slow course).

From Andrea on Wed, Oct 05, 2011 at 17:06:47 from 72.37.244.100

Thanks for the support and input.

Jake - I've been working on endurance a lot recently (and speed and core and...lol) so that should help me be able to finish strong (what you always tell me).

Rob - When I moved back to TN after living in Vail for a summer, I felt that delay in too. It was weird. I was also only running 20 miles easy a week back then though. I'm hoping that only 1 day will be needed to acclimatize this time! :)

Fiddy - I was raised at sea level, so maybe that will prove to be a good thing. 1:17 is exactly what I'm shooting for on a super fast course.

From ACorn on Wed, Oct 05, 2011 at 17:34:10 from 68.66.168.22

Good luck this weekend!

From Scott Wesemann on Wed, Oct 05, 2011 at 17:51:22 from 205.158.160.209

These are great suggestions. I was just talking with my wife last night about giving up Diet Coke. She gave it up 3 weeks ago and has replaced it with a glass of green tea. I am not a fan of tea, so I need something else to try. I get tired of water all the time.

From Merri on Wed, Oct 05, 2011 at 21:35:34 from 160.7.252.148

Awesome Andrea!!! You can do it! Good luck!

From Seth on Wed, Oct 05, 2011 at 21:44:18 from 67.177.36.131

OTQ?! Right on, good luck!

From flatlander on Thu, Oct 06, 2011 at 14:05:32 from 198.207.244.102

Congrats on the OTQ goal, I think you can do it. Good running this week, and good luck this weekend.

From Bonnie on Thu, Oct 06, 2011 at 14:30:11 from 64.119.33.134

Great workout Andrea -- I LOVE doing this workout the week before a race!!

Great news about Philadelphia! We are rooting for you!!!

From MichelleL on Sat, Oct 08, 2011 at 02:02:17 from 58.153.15.64

OTQ--I am so glad you are going for it. It takes guts to try, but you can't really do it without trying. Your training is going great and you have a great chance at it. Excited for your race this weekend, I am betting you are much more fit than TOU so you should be able to hit your 1:17.

Total Distance
6.75

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.

Saucony Kinvara 2 Miles: 6.75
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.50
Comments
From allie on Thu, Oct 06, 2011 at 12:03:58 from 24.10.191.18

yes, we want our daylight and sunshine! unfortunately we are losing both very rapidly...

From Lily on Thu, Oct 06, 2011 at 14:56:27 from 67.199.178.210

Indian summer will be back promptly next week. We just need to hang on for a few days. ugh, I hate running in the dark and cold.

From MarkP on Thu, Oct 06, 2011 at 23:34:08 from 64.134.234.98

Good Luck at Long Beach! You guys are going to do great!

From CookieLegs on Fri, Oct 07, 2011 at 11:49:52 from 71.36.83.19

Thanks for the link for Steve Jobs commencement address - it was pretty interesting!

Good luck with your race this weekend!

Total Distance
6.00

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.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.00
Comments
From Adam RW on Fri, Oct 07, 2011 at 11:14:27 from 155.101.152.123

TGIF

From I Just Run on Fri, Oct 07, 2011 at 11:32:33 from 67.79.11.242

Oh yeah...I wanted to say Wow!!! on the OktoberFAST run. I read up on it a few days ago. Amazingly fast run and amazingly fast group of runners!

From Rachelle on Fri, Oct 07, 2011 at 11:55:05 from 159.212.71.200

Yay for Friday!! 2 more sleeps until the race. I am getting so excited for you guys. Do you know if there is a way I can track you both online?

From Andrea on Fri, Oct 07, 2011 at 12:02:38 from 72.37.171.52

Adam RW - TGIF indeed.

I Just Run - Thanks! It was a fun event. Too bad you don't live in UT!

Rachelle - Live results on link below. Race is on Sunday. We will definitely update the blog asap, especially if we race well :)

http://www.liveraceresults.com/LBM/

From Little Bad Legs on Fri, Oct 07, 2011 at 12:10:37 from 68.186.75.3

Good luck this weekend!

From MatthewVH on Fri, Oct 07, 2011 at 12:11:12 from 69.27.9.106

Try the Stuff You Should Know podcasts. Perhaps not he pump-you-up-go-faster type, but certainly in the 'intereseting' catagory. Would be good on a long run.

From Scott Wesemann on Fri, Oct 07, 2011 at 13:13:53 from 205.158.160.209

Good luck with your race!

From JulieC on Fri, Oct 07, 2011 at 13:19:28 from 207.108.176.103

Chariots of Fire always gets me thinking about running fast!! Also I recommend watching the end of some marathons, like when Kara Goucher took 3rd (I think) at Boston two years ago or was it three? anyway after I watched clips of that I went out of starting plate (my house) like I was secretariat!! OH I thought of another, the one where the girl that fell during a track competition and ACTUALLY WON!!! IT TOTALLY PUMPS YOU UP!!! seriously amazing viewing!! not sure how to find the link. Just put in some random words about women track star wins event after falling!! you will love it!! GOOD LUCK ANDREA!!! : D

From DaleG on Fri, Oct 07, 2011 at 15:26:19 from 71.199.57.238

I don't know of anything interesting to listen to, but good luck at the race. Kick some buttocks.

From allie on Fri, Oct 07, 2011 at 17:50:38 from 24.10.191.18

i always love a good episode of 'this american life'

best of luck this weekend. just remember -- stamina, speed, strength, skill and spirit -- you have it all. have a great race.

From Kelli on Fri, Oct 07, 2011 at 21:36:07 from 71.219.83.151

All I listen to at work is kids screaming, not so fun. It only gives one a very bog headache!

Hope you found something!

From Adam RW on Fri, Oct 07, 2011 at 21:45:29 from 67.182.248.141

For the lab it is NPR or I listen to my I-tune collection, wide range from Abba to Zeppelin and Metallica to Mozart.

From Kelli on Fri, Oct 07, 2011 at 21:50:56 from 71.219.83.151

Love ABBA

Total Distance
4.50

AM - Lucky horsepark loop this morning, followed by a couple of strides. California here we come! I'M EXCITED!

Asics Speedstar Miles: 4.50
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 115.00
Comments
From Burt on Sat, Oct 08, 2011 at 13:17:01 from 72.223.91.148

I thought you were coming to Phoenix! :(

From Andrea on Sat, Oct 08, 2011 at 13:28:49 from 65.127.208.182

I'm waiting for it to be perfect weather in Phoenix and freezing in SLC! Don't worry, you vs. me race is still on.

From Lily on Sat, Oct 08, 2011 at 13:29:09 from 67.199.178.210

Good luck tomorrow. Be confident!

Race: Long Beach Half Marathon (13.1 Miles) 01:17:03, Place overall: 2
Total Distance
15.00

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.

 


 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Rob on Sun, Oct 09, 2011 at 12:50:12 from 72.254.33.145

Awesome job, If your going to think what if's, I'd go for the extra 6 seconds faster though.

From Holt on Sun, Oct 09, 2011 at 12:59:45 from 97.126.200.104

So awesome! Great job!

From allie on Sun, Oct 09, 2011 at 13:43:14 from 24.10.191.18

congrats, andrea! super performance out there today. the "live tracking" broke down on me after the 10k split -- i was refreshing like a mad woman and nothing was showing up. then both you and jake's finish times magically appeared and i yelled out a "woo hoooooo!!!!!" i'm excited to hear the details. enjoy your time in long beach and have fun celebrating your awesome races today.

From Adam RW on Sun, Oct 09, 2011 at 14:28:10 from 67.182.248.141

WOW! and congratulations!

From ACorn on Sun, Oct 09, 2011 at 14:49:17 from 24.2.76.146

Helluva race! Way to go Andrea, enjoy it!

From Claudio on Sun, Oct 09, 2011 at 15:06:06 from 108.3.241.149

Amazing! Congratulations on the huge PR and second place!

From seeaprilrun on Sun, Oct 09, 2011 at 15:43:37 from 68.103.241.11

Freaking awesome! Can't wait for the full report!

From Fritz on Sun, Oct 09, 2011 at 16:00:35 from 65.100.192.74

Nice job Andrea! You are always getting faster.

From Lily on Sun, Oct 09, 2011 at 16:09:23 from 67.199.178.210

Yeah! Way to run Andrea!

From Rachelle on Sun, Oct 09, 2011 at 17:00:55 from 66.7.127.115

Congrats Andrea!! You are seriously amazing. Yay for 2nd place. This is such a huge accomplishment.

From Bonnie on Sun, Oct 09, 2011 at 17:30:00 from 64.119.33.134

Congratulations Andrea --- I was so happy to see your result this morning -- I was refreshing the screen every few minutes!!

From Tara on Sun, Oct 09, 2011 at 17:32:04 from 216.201.66.237

NICE WORK ANDREA!!! So fast!

From Hamdog Alum on Sun, Oct 09, 2011 at 18:27:10 from 68.185.190.140

Wow! Awesome PR! Can't wait to read the full report.

From MichelleL on Sun, Oct 09, 2011 at 19:13:32 from 58.153.15.64

Great job! Looking forward to the play by play.

From Andrea on Sun, Oct 09, 2011 at 20:49:19 from 71.95.204.66

Thanks everyone!!! Full race report up now.

From Superfly on Sun, Oct 09, 2011 at 21:00:06 from 74.211.21.81

Sweet job and fun report. Enjoy the rest of the weekend and a BIG Congrats!

From Bonnie on Sun, Oct 09, 2011 at 21:00:40 from 64.119.33.134

Great report! It was not pleasant, but it was really good for you to run by feel Andrea, it will pay dividends going into Philly. What a wonderful race.

I love the announcer -- "if you paid for your shoes please step behind the rope" he he he

From JD on Sun, Oct 09, 2011 at 21:32:03 from 97.117.107.209

Congratulations!

From Jon on Sun, Oct 09, 2011 at 21:42:38 from 98.71.176.77

Congrats, Andrea, awesome job.

From Lily on Sun, Oct 09, 2011 at 21:58:07 from 67.199.178.210

What a good read. I think you for sure have a shot at the otq marathon. You have some great talent.

As far as the hamstring goes, roll that thing out 3 times a day. Ice it and get an aggressive sport massage. I know an awesome guy in Orem that is the best. If you get desperate, I can lend you my electric current machine for a week.It healed my quad strain this summer in about 9 days.

From AmberG on Sun, Oct 09, 2011 at 22:03:06 from 67.2.217.173

CONGRATULATIONS!!! That was a great race report. Thanks for sharing. . . . (and I'll have to try your foul language technique, I never swear) :) . . . . shoot, well, heck, you did SO GREAT TODAY!!!!!

You are going to ROCK that OTQ time :) WAHOO

From JulieC on Sun, Oct 09, 2011 at 23:13:54 from 207.108.176.103

so happy for you!! amazing speed!! totally excited for your upcoming accomplishments!! : D

From Carina on Sun, Oct 09, 2011 at 23:22:06 from 204.15.86.83

Wow!! You are amazing, what a great race!! I can't wait to see what you do in Philadelphia, I just know you are going to do awesome like you always do!!!!

From MarkP on Sun, Oct 09, 2011 at 23:53:37 from 97.117.127.158

Great report and super race! You crushed your PR. Many new PRs are coming your way! I'll be cheering you guys on in Philly!

From MichelleL on Mon, Oct 10, 2011 at 00:09:45 from 58.153.15.64

I love the announcer's definition of who should be toeing the line. So frustrating to not have true mile markers! But you ran a great race, so happy for you! McMillan's running calculator off a 1:17:01 is 2:42, so you have the fitness, just stay healthy. I would recommend Steve Orrock for work on your hamstring. He was my sports PT in Utah. He has an office in Lehi and Orem. 226-0737 based off memory. Rolling, stretching, tennis or softball. Why try one approach when you can do them all. . .

From jun on Mon, Oct 10, 2011 at 00:30:45 from 174.23.189.233

Seriously incredible. Way to go. That is just amazing.

From Little Bad Legs on Mon, Oct 10, 2011 at 00:41:50 from 68.186.75.3

Excellent! A 50 second PR?! Doesn't get much better than that. Enjoy the rest of your time in Cali and good luck with your training before Philly!

From jtshad on Mon, Oct 10, 2011 at 10:35:37 from 69.20.183.178

Congrats on the great time, high finish and PR! You are an amazing runner and will get that OTQ in Philly. Keep running strong!

From Paul on Mon, Oct 10, 2011 at 11:09:21 from 24.10.141.104

Congrats on an awesome PR on an unaided course! It's a great indicator for your marathon, just keep working!

From Russ on Mon, Oct 10, 2011 at 11:09:48 from 74.114.3.253

Great job! So happy for you - you'll rock Philadelphia.

From JG on Mon, Oct 10, 2011 at 12:51:12 from 71.59.27.33

Awesome running! Great job Andrea!

From Christi on Mon, Oct 10, 2011 at 14:22:38 from 174.56.35.183

Wow!! Great job and time! You will do awesome in Philadelphia!

From Jake K on Mon, Oct 10, 2011 at 16:10:10 from 155.100.226.53

Your FIGHT in the final kick was inspiring and impressive. The girl who won ran 16:00 5K and 33:26 10K earlier this year. Even though she wasn't going to fall apart in the final kick, you just didn't not give in, and fought all the way to the line. Most athletes (myself included at times) would have coasted the last little bit once the outcome was already decided, but you sprinted right through the freaking line. That is the focus and determination that is going to get you a blazing fast marathon in Philadelphia!!! Really proud of how you ran.

From Andrea on Mon, Oct 10, 2011 at 16:22:08 from 72.37.171.52

Thank you so much for the overwhelming support. The blog crossed my mind several times throughout the race - I wanted to make everyone proud and I have no doubt that it pushed me to run harder.

I have to admit that I don't feel as bad losing to a 33:30 10K runner :)

It's also pretty inspiring that a girl ran 2:43 in her first marathon at Long Beach and she is a 18:00 5K runner. If she can do it, so can I!

From I Just Run on Mon, Oct 10, 2011 at 18:04:19 from 166.137.137.27

Wow...I don't even know what to say to an elite that would mean anything ... But congratulations... awsome race...great report....!!!

From Scott Wesemann on Mon, Oct 10, 2011 at 18:53:34 from 205.158.160.209

RE Improved performance with foul language- I attempted this last week at St. George for a few miles. I'm not sure it worked, but it kind of took my mind off of the pain. haha. I am really impressed with your run. So amazing! Congrats on the PR and on a really impressive performance.

From Burt on Mon, Oct 10, 2011 at 19:33:07 from 68.14.209.26

Great job Chocolate. I got the announcer's joke when you explained it, but I didn't get it on Jake's race report.

From ebates on Tue, Oct 11, 2011 at 11:51:41 from 128.187.97.6

AWESOME JOB ANDREA!!! I'm so impressed. You've got it for sure. Looking forward to running together again soon.

From Clay on Wed, Oct 12, 2011 at 14:27:37 from 63.248.35.54

This is a little late but what a great race! Congrats! Long Beach is beautiful!I know you'll both OTQ!!!

From Kelli on Sat, Oct 15, 2011 at 14:18:09 from 71.219.83.151

I found my strong---YOU! Holy cow, incredible race and time. Those 3 seconds are a bummer, but that is a big PR on a harder course. CONGRATULATIONS!!!!

Good to know about the swearing---I will stop doing it in my head and actually say the words out loud. Maybe it will help.

Rest up, this marathon is going to be incredible. I almost want to travel there just to watch you two!

From Kelli on Sat, Oct 15, 2011 at 14:19:39 from 71.219.83.151

OH, after thought, sorry! LOVED the comment about moodiness. We are for sure entitled to it. That made me laugh.

Total Distance
5.60

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.

Saucony Kinvara 2 Miles: 4.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From allie on Mon, Oct 10, 2011 at 23:01:03 from 161.38.218.168

smart to abort if it didn't feel right. just take your time with the recovery. you ran so hard yesterday!

From runningafterbabies on Tue, Oct 11, 2011 at 10:39:46 from 71.195.219.247

Rest that hammy up. Great job in your half, Andrea. You are so talented!

Total Distance
0.00

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. 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.80
Comments
From Rachelle on Tue, Oct 11, 2011 at 11:46:42 from 159.212.71.77

1 day of cross training will only make your running stronger. Glad to hear your hamstrings are feeling better. :)

From Lily on Tue, Oct 11, 2011 at 11:54:58 from 67.199.178.210

I enjoy the cross train at times. Especially when I am maxed out from running. It is a good way to rejuvenate! :) I hope you can get that hamstring better.

This is what I have that healed my quad strain in 9 days. (it really did help)

http://www.regenerate-wellness.com/soqiepowernegativeionsenergizer.html

From Andrea on Tue, Oct 11, 2011 at 12:55:38 from 72.37.171.52

Lily, I'm thinking about taking you up on your offer...if it keeps acting up, maybe we'll come run down in your neck of the woods this weekend :)

Total Distance
8.60

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.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.50
Comments
From Burt on Wed, Oct 12, 2011 at 11:52:13 from 72.223.91.148

Positive vibes.

From Rachelle on Wed, Oct 12, 2011 at 12:56:56 from 159.212.71.25

Interesting about the no stretching. Sending positive vibes your way. I am glad you met with a PT. Now at least you know what you are up against. :)

From Carina on Wed, Oct 12, 2011 at 13:23:07 from 204.15.86.83

I'm glad it's nothing too serious, I'm sure it will heal fast!

From Hamdog Alum on Wed, Oct 12, 2011 at 22:56:41 from 68.185.190.140

Great race report Andrea, just got the chance to read the full thing. Wow, you showed a lot of guts. If you can do that in the 1/2 you'll have no problem in the marathon. Hope the hammy heals fast. Compression shorts will help it feel a little better when running. Also, will keep it warmer.

From Andrea on Thu, Oct 13, 2011 at 11:37:48 from 72.37.171.52

I like all the positive vibes!

Hamdog Alum - thanks for the tip on compression shorts. I wore them this morning and could really tell a difference. There didn't seem to be as much vibration and jarring of the muscle when running.

From runningafterbabies on Thu, Oct 13, 2011 at 11:46:27 from 71.195.219.247

I'm glad it felt better this morning! I agree on the compressions shorts. Sometimes I take some time to put a heating pad on tight/strained muscles it for 5-10 min. before my morning run. Wishing you a speedy recovery!

Total Distance
11.00

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!


Asics Speedstar Miles: 11.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.00
Comments
From allie on Thu, Oct 13, 2011 at 11:43:02 from 24.10.191.18

wow! so close! super strong finish for both you and jake. awesome.

i'm glad your hamstring didn't bother you this morning. you are being very smart and doing all the right things for it. hopefully it mends itself up quickly and won't cause you any more trouble going forward.

thanks for another great run this morning. i was finally feeling decent after about 8 miles today. maybe that's the secret to getting rid of my garbage legs -- nothing under 10 miles! maybe...

From MarkP on Thu, Oct 13, 2011 at 12:56:33 from 97.117.127.158

That was cool to watch. You were smoking to the finish and almost got her! Good stuff!

From Rachelle on Thu, Oct 13, 2011 at 13:34:41 from 199.190.170.31

So glad your hamstrings are feeling okay. I definitely think compression helps. Your finish is so incredibly impressive. Wow!

From Burt on Thu, Oct 13, 2011 at 15:58:04 from 72.223.91.148

Awesome video.

What is allie like in real life?

From Andrea on Thu, Oct 13, 2011 at 16:14:23 from 72.37.171.52

I was excited that they caught a video. Brightroom redeemed themselves after their disaster with Utah Valley.

Burt - Allie is like me, except shorter and wittier!

From Burt on Thu, Oct 13, 2011 at 16:19:20 from 72.223.91.148

Shorter and wittier. Say that 5 times fast. On second thought, don't.

From allie on Thu, Oct 13, 2011 at 16:49:47 from 24.10.191.18

i also have shockingly huge knee muscles and a strong utah accent (route = rowt).

From Alana on Thu, Oct 13, 2011 at 19:40:08 from 69.20.189.206

Andrea thank you so much for commenting on my blog! I wished I had known you would be there too! I think we were on the same plane. We noticed a couple decked out in Saucony gear and I bet that was you! :) You are such an inspiration! I loved reading about your race. I hope your hamstring feels better soon and best of luck in your OTQ!

From auntieem on Thu, Oct 13, 2011 at 21:47:33 from 67.182.149.104

Wow! Great video. You were really close!

From Scott Wesemann on Fri, Oct 14, 2011 at 18:15:51 from 205.158.160.209

Is it rowt or root? All the cool people I know say root. Haha. That video is awesome! You were so close. Darn!

Total Distance
11.00

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!

Saucony Kinvara 2 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.00
Comments
From allie on Fri, Oct 14, 2011 at 13:49:47 from 161.38.218.168

perfect fall weather! it's making up for the terrible/non-existent spring we had. good luck with the long run tomorrow. sounds fun!

From jun on Fri, Oct 14, 2011 at 14:30:25 from 205.158.160.209

Thanks, but I can't run that fast. haha. Ok, there might be other reasons too, but let's start with the obvious.

From RAD on Fri, Oct 14, 2011 at 16:48:42 from 76.27.16.189

Yay for good weather! Well, at least not freezing cold.

I too would join the run on the Rail Trail, I love it! But I could probably only do about 10 miles in the time you guys would finish 23!

Total Distance
22.00

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.


Asics Speedstar Miles: 22.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 114.50
Comments
From Hamdog Alum on Sat, Oct 15, 2011 at 21:06:59 from 68.185.190.140

Nice run! Great idea using the calf compression sock. Are you doing any stim for it? I've had luck with stim and compression in the past.

From Andrea on Mon, Oct 17, 2011 at 13:02:35 from 72.37.244.100

I'm not doing any stim for it. My PT said he didn't really believe in it, but he would gladly let me try. Do you recommend it?

From jtshad on Mon, Oct 17, 2011 at 16:14:53 from 204.134.132.225

Great run. Good thought on the sleeves.

I really like the Saucony AmPro compression socks for running. There are not too tight (like some others) and are best for running versus recovery.

From Hamdog Alum on Mon, Oct 17, 2011 at 22:56:35 from 68.185.190.140

I used it on a calf tear last year and it seemed to help. The most important thing with a tear is the muscle needs to heal flat and smooth, you don't want knotted up scare tissue because this decreases range of motion and can lead to more tears. This was advice from a Sports Med. Dr. who is well respected in S. WI. PT guys tend to have more real hands on experience with healing and each muscle responds differently. What is good for one type of tear might not be as effective for another, but with that said stim does exist for a reason.

From MichelleL on Mon, Oct 17, 2011 at 23:00:39 from 1.36.89.158

Watch out, you might be using an arm warmer on your thigh soon, if you don't get more enthusiastic about your recovery meals :D Your breakfast picture is so funny, I want to help you with that meal, so you how to pack some food away :) Something tells me I eat enough for the both of us. Glad your ham is behaving and you had a great 22 miler. 5 weeks to go! I am excited!

From Andrea on Mon, Oct 17, 2011 at 23:25:17 from 67.177.21.60

Jeff - I have Saucony's compression socks. I'll have to try them out for a run soon because I'm thinking about wearing them for the marathon..

Thanks for the input Erik. I'm going to the PT soon and I'll go ahead and tell him to try the electrical stim. It can't hurt!

Michelle - considering I've almost eaten an entire pan of brownies in 2 days, I've definitely refueled...probably not the healthiest way though :)

Total Distance
10.00

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.

Saucony Kinvara 2 Miles: 10.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.50
Comments
From ACorn on Sun, Oct 16, 2011 at 20:59:14 from 24.2.76.146

Who carried the milk home?

Total Distance
12.00

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
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.50
Comments
From JG on Mon, Oct 17, 2011 at 15:00:13 from 71.59.27.33

Nice recovery run to your longest run ever! Good luck with your tempo run tomorrow.

From Rachelle on Mon, Oct 17, 2011 at 15:04:46 from 159.212.71.17

Great job getting 10 miles in. I have a hard time getting 10 miles in before work because I like to sleep too much.

Good luck with the tempo tomorrow.

From Hamdog Alum on Mon, Oct 17, 2011 at 23:04:13 from 68.185.190.140

Great job with the recovery day. Sometimes I think those recovery days are harder than the hard workouts - they are such a grind on the body and mind.

Total Distance
13.20

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.

Saucony Kinvara 2 Miles: 3.20
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.00
Comments
From Adam RW on Tue, Oct 18, 2011 at 11:23:29 from 155.101.152.123

Very fitting quote, considering the rough start yesterday morning. However, not surprising coming off of your longest run ever! Way to keep up the effort! Listen to your body on the tempo run decision.

From Jake K on Tue, Oct 18, 2011 at 11:23:46 from 155.100.226.53

I love what he says there, especially those last couple sentences!

From jtshad on Tue, Oct 18, 2011 at 11:39:25 from 204.134.132.225

Great quote. Josh is a good guy and has some great perspectives on life and faith.

Glad I took his advice this morning and found the inspiration once my foot hit the floor!

From JimmySG on Tue, Oct 18, 2011 at 11:43:15 from 168.178.86.127

Thanks for sharing the inspiration, I needed it today.

From Burt on Tue, Oct 18, 2011 at 13:34:38 from 68.14.209.26

Did you know that jtshad and Josh Cox are like BFFs? It's true.

From Clay on Tue, Oct 18, 2011 at 13:43:19 from 63.248.35.54

I really needed to hear that! Sometimes my whole morning is made up of me trying to find excuses not to get out the door! But now that little quote will ring in my ears until I'm out the door;)! I love this blog!

From Lysa on Tue, Oct 18, 2011 at 13:49:31 from 67.166.122.134

Wow. I loved that. And so needed to hear it. Thank you! And good job today.

From Rachelle on Tue, Oct 18, 2011 at 14:30:06 from 159.212.71.69

Great quote thank you for sharing. “Inspiration usually comes during work, rather than before it.†Love that!

From RAD on Tue, Oct 18, 2011 at 14:31:51 from 76.27.16.189

awesome Andrea....simply awesome. My favorite part (well, one of them): 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.

You're one of those inspirational people that help us lazies see that committing to put in the work really does pay off!

From seeaprilrun on Tue, Oct 18, 2011 at 18:38:26 from 68.103.242.223

I can't agree more. Great read!

From ACorn on Wed, Oct 19, 2011 at 03:15:09 from 24.2.76.146

Great tempo run Andrea!

From Adam RW on Wed, Oct 19, 2011 at 11:20:00 from 155.101.144.2

Very nice tempo run. Glad you body was up for it, as the effort sure paid off!

From Lily on Wed, Oct 19, 2011 at 12:05:39 from 67.199.178.210

That's the best quote I've read in a while. It's so true!

From JG on Wed, Oct 19, 2011 at 12:07:09 from 71.59.27.33

Great tempo run ... and thanks for sharing the motivational piece!

From Andrea on Wed, Oct 19, 2011 at 12:39:40 from 72.37.171.52

Josh Cox has a great philosophy regarding running. I definitely respect him as both a runner and a person.

Thanks for the support with the tempo. If I can just shake this tweak in my hamstring, I think I have a good shot at the OTQ. Is there a maximum number of times you can ice and heat in one day? B/c I've been doing it at least 5 times a day!

From Hamdog Alum on Wed, Oct 19, 2011 at 19:32:04 from 68.185.190.140

Way to hit the splits on the tempo! Very even splits on what sounds like a tough week for the legs. I've got mine in about an hour. Not looking forward to running in 35 mph winds!

From Jon on Wed, Oct 19, 2011 at 21:24:51 from 74.177.82.194

Very nice.

Total Distance
10.00

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
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.50
Comments
From RAD on Wed, Oct 19, 2011 at 12:15:56 from 76.27.16.189

always do your best! Awesome article...again :) thanks for sharing.

Great job on the tempo yesterday, I can't even imagine running that fast that long. Especially with a whiny hamstring. Excellent.

From DaleG on Wed, Oct 19, 2011 at 21:21:36 from 70.0.38.137

Nice job and nice article!!!

Total Distance
14.20

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 :)

Asics Speedstar Miles: 10.20
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.00
Comments
From allie on Thu, Oct 20, 2011 at 12:07:05 from 24.10.191.18

jaja!

that's a cool opportunity -- i will be there and i look forward to hearing from you both. one thing that is impressive to me about both of you is your ability to work so hard and yet always stay at the top of your game. i know you put a lot of focus on recovery, and i think it would be interesting to hear more about that (the importance of it, your strategies, etc.) also, i think your running stories in general and how you got where you are today are very interesting and inspiring. it's amazing how much you have improved and accomplished in just a year!

From fiddy on Thu, Oct 20, 2011 at 14:37:46 from 155.101.96.134

The secret is...compression sleeves and ice cream.

Ok, I wouldn't talk about the ice cream. I think that you both put in a lot of work, didn't try to take shortcuts, kept it fun, recovered actively. You also made efforts to change some poor nutrition habits that made a big difference. Not everyone is going to run 1:05/1:17, but everyone can follow your example.

From Rachelle on Thu, Oct 20, 2011 at 14:43:21 from 159.212.71.200

What a cool opportunity Andrea. When is it? I would love to come and hear you both speak. I agree with James. I think a lot of the key to your success is that you support each other and make it fun.

Awesome mileage for the week btw. You are on a roll. :)

From runningafterbabies on Thu, Oct 20, 2011 at 15:57:57 from 71.195.219.247

I think the story of you transforming from a casual runner to an elite athlete would be very inspiring and interesting. Obviously you know the "secrets to success," and throwing a couple of those out to the crowd would be interesting as well. Congratulations!

Total Distance
6.00

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. 

Saucony Kinvara 2 Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.50
Comments
From Jake K on Fri, Oct 21, 2011 at 13:32:17 from 155.100.226.53

"The difference between the mile and the marathon is the difference between burning your fingers with a match and being slowly roasted over hot coals."

From ACorn on Fri, Oct 21, 2011 at 13:44:31 from 68.66.168.22

That's a pretty funny quote. It takes a special soul to enjoy the prolonged pain and suffering of the marathon.

From RAD on Fri, Oct 21, 2011 at 14:19:09 from 98.202.23.178

I like that Jake! I may have to steal that one.

Marathon training is HARD, but SO worth it! I love that I ran about your pace today - makes me feel like a rockstar to think that I could keep up with a speedster like yourself (even on a good day for me and a slower day for you).

Where on the Parkway are you meeting tomorrow?

From Andrea on Fri, Oct 21, 2011 at 14:51:15 from 72.37.171.52

Jake - neither of those sound pleasant to me!

RAD - Start at 3300S 8am. Pace will be something like 7:15-7:30 for first 15 miles, then pickup to marathon pace. The run is just an out-and-back, so if you want to join (even if just for a bit) you can turnaround at any point. Even if you can't come, once my marathon season is over it would be great to meet and go for a run. Herriman is not that far away!

From RAD on Fri, Oct 21, 2011 at 15:02:58 from 98.202.23.178

I have a 5K here at 9AM and have to 'work' at 8:45 so I won't be able to make it. I was just thinking if you were meeting out here (south end of valley) to start I might try to come and keep up for a mile-ish and just say hello to all the famous people :)

From allie on Fri, Oct 21, 2011 at 16:18:38 from 24.10.191.18

i definitely prefer hot coals. especially since i've never been able to ignite a match.

Total Distance
20.00

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 :)

Asics Speedstar Miles: 20.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 114.70
Comments
From RAD on Sat, Oct 22, 2011 at 16:00:07 from 98.202.23.178

wow, a VERY excellent run! Sub MP and you knowing nothing can stop you now. Can't complain at all about that.

Glad you had a great run!! Awesome work out there. Oh, and group runs are definitely MY favorite (and the reason I run) as well.

From Lily on Sat, Oct 22, 2011 at 16:54:36 from 67.199.178.210

Oh you can do it Andrea. You will not only cover the distance, but you will do it well. Go Andrea go! I can't wait!

From Chad Robinson on Sat, Oct 22, 2011 at 22:25:39 from 208.110.158.227

Fantastic work out there Andrea! That "easy" pace kept creeping itself down. I really hope the hamstring is nothing and you can get to the start healthy. Perhaps next year I can hit some of the tempo workouts with you all.

From Hamdog Alum on Sun, Oct 23, 2011 at 16:58:19 from 68.185.190.140

Awesome run Andrea! You should be fit enough to qualify. All it's going to take is a few more solid weeks of training and some good weather!

Total Distance
10.00

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.50
Total Distance
11.80

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.

 

Saucony Kinvara 2 Miles: 9.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.20
Comments
From RAD on Mon, Oct 24, 2011 at 15:29:02 from 98.202.23.178

well, being completely selfish, I would vote for the 5th. I have the Halloween half on the 29th (and won't be able to think about running a 5K after the beating my quads will take on that downhill, I mean, I could do it - but you wouldn't want to wait around that long). and I am going to be at Richmond, VA running the full on the 12th (when Jun told me about his run I was SO bummed!) So, that is my vote - purely for selfish reasons and none others :)

Nice job on the miles this morning, hitting 9 on a Monday after a long tempo isn't always easy, but helps that soreness out in the long run (haha, no pun intended).

From MichelleL on Wed, Oct 26, 2011 at 21:56:18 from 42.98.204.18

You found a PT you like and trust? That's the good kind of pain - astym. I miss it.

Total Distance
10.00

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.20
Comments
From Jake K on Tue, Oct 25, 2011 at 11:40:44 from 155.100.226.53

Great find... boy that really sums it up.

From JulieC on Tue, Oct 25, 2011 at 13:23:54 from 168.103.185.239

Definitely : D.

From Jody on Tue, Oct 25, 2011 at 13:44:46 from 75.141.131.35

Great! Could be said any better!

From DaleG on Tue, Oct 25, 2011 at 14:59:44 from 71.199.57.238

I like it!!! Thanks for sharing.

From JG on Tue, Oct 25, 2011 at 15:59:31 from 71.59.27.33

Great passage ... thanks for sharing.

I have an awesome poster of Bill Rodgers breaking the tape at Boston 1n '79 on my wall. Across the bottom is the word 'RELENTLESS' whited out, with a quote from him underneath, where he summed it up as:

"To be a consistent winner means preparing not just one day, one month, or even one year - but for a lifetime"

I met him at a local race last October, and he signed it:

"Jonathan, Congratulations on aiming high for the Boston Marathon"

Bill Rodgers

1st - '75

'78

'79

'80

Pretty cool, within a couple hours it was framed and up on my wall! :-)

From Andrea on Tue, Oct 25, 2011 at 16:11:22 from 72.37.244.100

JG - That is pretty awesome to meet him and get that poster signed. I would've had it framed and up within a couple hours too!!

From Scott Wesemann on Tue, Oct 25, 2011 at 18:47:14 from 205.158.160.209

That's awesome! Thanks for sharing.

From Bonnie on Tue, Oct 25, 2011 at 19:00:09 from 64.119.33.134

ha ... Jeff Edmunds is a good friend of mine from Nashville. PhD in philosophy, really really nice guy, and smart as a whip (obviously a good writer), and a good runner to boot (he won the Big Sur marathon either last year or the year before)! I am so excited that his blog is getting traffic!!

From Rachelle on Tue, Oct 25, 2011 at 21:24:20 from 66.7.127.115

Wow it gave me chills to read that. Thanks for sharing and great workout this afternoon.

Total Distance
9.00

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: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 115.00
Comments
From DaleG on Wed, Oct 26, 2011 at 11:26:29 from 71.199.57.238

Nice job!

From allie on Wed, Oct 26, 2011 at 11:45:30 from 161.38.218.168

steady and strong. nice job, andrea.

From Rachelle on Wed, Oct 26, 2011 at 14:43:12 from 159.212.71.77

Nice job! It was cold out this morning. brrrr

From Fritz on Wed, Oct 26, 2011 at 18:04:14 from 65.116.116.6

Andrea, is the crew running tomorrow at 6:15? I assume the soccer fields are the ones located at the southeast corner of the park.

From Andrea on Wed, Oct 26, 2011 at 18:19:40 from 72.37.171.52

Fritz - I wish we were! Jake and I have to do a 13 mile tempo at marathon pace in the afternoon so that took the place of the early morning run this week. You are more than welcome to join for that (me 6:20 pace, Jake 5:17 pace). We are also having a group long run on Saturday morning 8am too.

From Fritz on Wed, Oct 26, 2011 at 18:59:18 from 65.116.116.6

I would like to join but I don't think I am close to ready for a workout like that. Sadly my PT looked at my current training and still thinks I need to back off and swim 2 days of the week instead of running or cross training. BUT, that doesn't mean I can't try to run the other days. Let me know what your plans on for Saturday.

From Andrea on Wed, Oct 26, 2011 at 20:37:22 from 67.177.21.60

10/29 Long Run 8am. Jordan River Parkway, probably the same run as last week (start at 3300S). Pace is casual, 7:15-7:30 pace. Fast last mile, but not required. Anyone can join for a however much you want to run. We can head north for about 4 miles then head south, so there's an 8 mile option or can turnaround any point after that. We had a great group last week and hoping for the same this week.

From RAD on Thu, Oct 27, 2011 at 00:38:08 from 98.202.23.178

Excellent work on the double!

Total Distance
16.70

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.20
Comments
From JG on Thu, Oct 27, 2011 at 13:19:49 from 71.59.27.33

Good luck this afternoon, am sure you will do great ... and nice you will have some good company!

From seeaprilrun on Thu, Oct 27, 2011 at 22:42:52 from 68.103.254.223

I hope it went well!

From allie on Fri, Oct 28, 2011 at 09:08:23 from 24.10.191.18

so impressive, andrea.

i saw the clip on fb -- you looked strong, smooth, and in control. great job.

From allie on Fri, Oct 28, 2011 at 09:15:02 from 24.10.191.18

about the cold hands -- have you ever tried sticking hand warmers in your gloves? those have worked well for me in the past.

From Hamdog Alum on Fri, Oct 28, 2011 at 10:35:44 from 68.185.190.140

Andrea nice job with the tempo. Here's what I'm going to wear for 30-40 degree temps.

Upper

-Skin tight moister wicking short sleeve

-Singlet

-Arm-warmers

-Throw-away top t-shirt or long sleeve top

Bottom

-Knee high Compression socks

-Spandex/compression type of short

-Running shorts

Ears and hands

-Old headband/ear warmers

-2 layers of old cotton socks w/a cut out for the thumb, so I can slip the thumb out to grab fluids. I figure if the hands are too warm I can throw away a layer. Thought about going with the cheap throw away gloves, but my hands do better in mittens. I might bring along some hand warmers to hold while waiting for the start.

If it's too windy I may need to layer up some more with some cheap throw away clothes, but I figure I'll be quite warm 2-3 miles into the race.

From Jake K on Fri, Oct 28, 2011 at 11:03:37 from 155.100.226.53

Allie that is a great point about the disposable hand warmers. I used them for the Antelope Island 50K and just tossed them at the halfway point. They worked great. We are silly sometimes... we literally have a case of like 100 of them and haven't thought to use them since ski season!

From Andrea on Fri, Oct 28, 2011 at 15:30:52 from 72.37.171.52

I like the socks (mittens) idea combined with the hot hands. If I add a hat, maybe I'll be warm enough. All depends on the day of the race, of course..

From rAtTLeTrAp on Fri, Oct 28, 2011 at 17:39:20 from 24.22.239.183

Thin gloves and "Little Hotties" are the best for cold hands!

From rAtTLeTrAp on Fri, Oct 28, 2011 at 23:35:13 from 174.253.218.88

I just hold one of those little hotties in each hand with some light stretchy gloves and they stay warm even when it is down in the teens. $14 per case at costco.

From MichelleL on Fri, Oct 28, 2011 at 23:54:09 from 1.36.89.31

The hot hands I would buy in bulk as well, and I would use one on each side of each hand on the really cold days. I would precut a long sleeve so it can be torn away easily.

If you can do this pace in a tempo evenly, then you have some great things to help on race day: elevation drop, taper (fresh legs) and race day magic. Believe!

Total Distance
6.00

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: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 114.80
Comments
From Lily on Fri, Oct 28, 2011 at 11:26:15 from 67.199.178.210

I was dancing to the song. :)

Strange about that left leg. How are you supposed to fix that? Hope that hammie gets better!

From Clay on Fri, Oct 28, 2011 at 11:40:49 from 67.182.219.6

That was a fun Video! It got me pumped! I hope the Hammy will stay good for you.

From Hamdog Alum on Fri, Oct 28, 2011 at 11:42:12 from 68.185.190.140

Great Video! Andrea I didn't notice anything wrong with the swing back of the left leg. Stride looked great!

From RAD on Fri, Oct 28, 2011 at 14:00:04 from 98.202.23.178

Love the video! That was awesome. I'm such a nerd, because I could sit and watch people run like that all day - I know for some it is like watching paint dry, but man I enjoy it. I could see that the R seems to come up higher than the L in the back of the stride, but is that due to the injury now or the cause? That would be my question. Either way, you have a really nice running stride! Keep that hammy happy!

From rAtTLeTrAp on Fri, Oct 28, 2011 at 17:37:56 from 24.22.239.183

Cool video! I should have watched that before my run today.

From runningafterbabies on Fri, Oct 28, 2011 at 17:40:40 from 71.195.219.247

Nice video. I loved the theme song. Andrea, you can do this. You looked so solid and strong!

From Burt on Fri, Oct 28, 2011 at 18:48:53 from 68.14.209.26

I couldn't hear the music, so I'll have to watch it again when I get home. But you look awesome when your run. Like a superhero.

From Jake K on Fri, Oct 28, 2011 at 18:55:50 from 155.100.226.53

We need to get her a cape! And that will help her stay warm, too.

From DaleG on Fri, Oct 28, 2011 at 21:38:12 from 152.216.11.5

Awesome video. I always feel like my stride looks like that, but it's not anywhere near that.

From JulieC on Fri, Oct 28, 2011 at 22:27:27 from 67.41.191.6

love the video!! yes is it the cause or the result? hmmm... so excited for your marathon!!

Total Distance
20.00

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 114.50
Comments
From ACorn on Sat, Oct 29, 2011 at 15:40:11 from 24.2.76.146

Awesome 20 miles!

You're unreal, that would be the end of me, especially if I had done a half marathon tempo less than 2 days before.

From Chad Robinson on Sat, Oct 29, 2011 at 16:01:39 from 208.110.158.227

Nice job out there Andrea! I think we need to advertise the pace as 6:45 - 7:15. It is hard to run slow with some many great people.

From runningafterbabies on Sat, Oct 29, 2011 at 16:10:29 from 71.195.219.247

I was actually thinking when you posted the workout, "man I can keep that pace (the 7:15 pace) for at least 12 of the miles it would be fun to come out and meet you", then I read what you actually did. Nice run! You guys are incredible.

From Andrea on Sat, Oct 29, 2011 at 16:44:39 from 67.177.21.60

I really thought it would be 7:15 pace today! My body didn't want to go faster than that, but I didn't want to get left behind either :) I'm taking 3 days of recovery now instead of 2 because I'm exhausted.

Once this cycle is over, I would love to come down your way and do a Provo run. It's on the plan!

From DaleG on Sat, Oct 29, 2011 at 17:16:06 from 68.26.93.13

Wowie Zowie Andrea!!! Impressive. Taper time is always nice.

From Carina on Sat, Oct 29, 2011 at 20:42:47 from 204.15.86.83

You are incredible, and so ready for this marathon!! Enjoy your taper time, you've earned it!

From Hamdog Alum on Sat, Oct 29, 2011 at 21:19:31 from 68.185.190.140

High mileage, slow recovery, and Big Workouts are the keys to success in the marathon. Handling this stuff on tired legs is what all top marathoners go through. You're going to rock!!

From Jake K on Sat, Oct 29, 2011 at 21:23:27 from 67.177.21.60

Erik you are right on the money! That's our mantra around here - run FAST on the workouts days, take pride in running super slow on the easy days... and MILES MAKE CHAMPIONS!!!

From allie on Sun, Oct 30, 2011 at 00:31:16 from 24.10.191.18

excellent. you are prepared. taper time!

From flatlander on Sun, Oct 30, 2011 at 12:06:04 from 166.249.200.108

Great job, a really exceptional peak week, happy tapering.

From Adam RW on Mon, Oct 31, 2011 at 10:16:29 from 155.101.152.123

Andrea, Great run and great end to an awesome training cycle. Just keep your head in it and you will do awesome. I have tried to never say good luck, you won't need it. The training is there so now it is time to just have fun and enjoy the fruits of your labor...

Total Distance
9.40

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.00
Comments
From DaleG on Sun, Oct 30, 2011 at 13:29:17 from 173.151.21.60

Nice run, Andrea. You're right, it's beautiful out today.

From Wesley Hunt on Mon, Oct 31, 2011 at 10:07:51 from 198.8.4.24

That looks so rediculously good...I would have taken the plunge and dominated it [and then probably felt compelled to do a 12 miler]. Eating is one of life's pleasures.

From Adam RW on Mon, Oct 31, 2011 at 10:13:50 from 155.101.152.123

Sooo much chocolate!!!

From Bec on Mon, Oct 31, 2011 at 10:27:23 from 68.206.133.141

Yummy. That looks soooo good.

From JulieC on Mon, Oct 31, 2011 at 16:31:21 from 71.35.249.217

Oh my that would slow me down not to mention what my scale would say...so don't tempt me!! : D. Happy Halloween!!

From Hamdog Alum on Mon, Oct 31, 2011 at 21:07:48 from 68.185.190.140

Looks good! Did you guys eat all of it yet?

Total Distance
8.30

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.00
Comments
From Jake K on Mon, Oct 31, 2011 at 10:25:13 from 155.100.226.53

Its says in Runners World that you are supposed to CANDYload on Halloween. Its the secret to taking 5 minutes off your 5K time on only 5 miles per week!

From allie on Mon, Oct 31, 2011 at 10:57:42 from 161.38.218.168

i did that last year, but i was on the 3 miles/week plan. my 5k time didn't improve, but i started sweating frosting.

From runningafterbabies on Mon, Oct 31, 2011 at 22:37:01 from 71.195.219.247

You can borrow one of mine any time. Is it shameless to admit that when I only had 1 kid and he was 17 months old I took him so I could eat the candy?

Total Distance
10.00

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: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 115.00
Comments
From runningafterbabies on Tue, Nov 01, 2011 at 10:41:07 from 71.195.219.247

1. Awesome videography.

2. Loved the halloween themed outfit.

3. Sweet form.

4. That song was supposed to be ironic, right? You two are some of the non-laziest people I know.

5. Smart move not running in the rain. I'm still a bit chilled from my workout this morning.

From runningafterbabies on Tue, Nov 01, 2011 at 10:41:45 from 71.195.219.247

6. Who were the spectators in the stadium?

From jun on Tue, Nov 01, 2011 at 10:48:09 from 205.158.160.209

I willing to bet that every single one of those football players wished they were as fast as you.

Also, they probably thought you were silly as you ran by in your spandex running shorts. All the while they are smacking each other on the ass.

From Jake K on Tue, Nov 01, 2011 at 10:51:04 from 155.100.226.53

Their pants are just as tight!!!

I think the Highland football guys have respect for us now... they've seen us out there usually twice a week all season... and after I yelled at them to clear lane 1 a few times earlier in the fall, they actually do a pretty good job of getting out of our way. They don't want me to lower a shoulder and take one of them out! :-)

From JulieC on Tue, Nov 01, 2011 at 21:38:03 from 71.35.249.26

hmmm...I think I need a total body transformation into a Jandrea!! honestly I don't think I stood in the right line before coming down to earth!!! I really feel I asked for a runner's body!!! AT least my spirit is willing!! seriously love the form!!! : D and the MUSIC.

From Adam RW on Tue, Nov 01, 2011 at 21:40:25 from 155.101.152.123

I agree, good song choice.

From seeaprilrun on Wed, Nov 02, 2011 at 09:48:34 from 68.103.241.53

He totally has that beautiful elite form going on. How cool to to the running videos. I watched yours too--you look super relaxed and smooth.

From Andrea on Wed, Nov 02, 2011 at 10:02:01 from 72.37.171.52

Melody - song is definitely ironic! Although I am very lazy after hard workouts :) Spectators? Probably just Jake-wannabes. One guy came up to me and said "Wow that guy is holding a fast pace. I barely kept up for a 200". Me too!

Jun - the football players were doing running drills; I wish I would've videotaped that too!

Julie C - Video is a great way to get feedback on your form. Although my guess is that yours is pretty good. You've definitely had plenty of practice!

April - thanks. I'm trying to look like Shalane Flanagan when I run , with the long socks and all :)

From RAD on Wed, Nov 02, 2011 at 14:12:04 from 98.202.23.178

That video was awesome, that is what I feel like I look like when I run. I'm probably so far off of that mark that it's not even funny, but I can still close my eyes and see a long braid on the back of that head and pretend it's me :)

Nice workout, I'm sure those football players are in awe! Oh, and I love the long-legged shadow of the video taper :)

Total Distance
11.50

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: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 114.50
Comments
From RAD on Wed, Nov 02, 2011 at 14:12:19 from 98.202.23.178

good luck on the workout!

From runningafterbabies on Wed, Nov 02, 2011 at 20:50:30 from 71.195.219.247

Nice workout. You hit your paces right on. The marathon is going to go so great for you!

From DaleG on Wed, Nov 02, 2011 at 21:10:49 from 152.216.11.5

Impressive!

From ACorn on Wed, Nov 02, 2011 at 21:39:19 from 24.2.76.146

You're running great times on big miles. Way to go! You and Jake know how to get it done.

From RAD on Wed, Nov 02, 2011 at 23:04:32 from 98.202.23.178

that is one tough workout. nice work Andrea!!

From jtshad on Thu, Nov 03, 2011 at 10:28:31 from 69.20.183.178

Happy Birthday!! You are too young to be tired!

Total Distance
7.75

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.00
Comments
From Russ on Thu, Nov 03, 2011 at 10:43:13 from 74.114.3.253

Happy Birthday! What a great year you've had, and the next one looks to be shaping up nicely.

From Carina on Thu, Nov 03, 2011 at 10:44:09 from 204.15.86.83

Happy Birthday, you've sure accomplished a lot for being so young :) I hope you have a great day!!!

From Rachelle on Thu, Nov 03, 2011 at 10:49:32 from 159.212.71.173

Happy Birthday!! I hope Jake spoils you. Big quarter of a century mark. :)

From Bam on Thu, Nov 03, 2011 at 11:01:15 from 86.40.240.233

Happy birthday! Congratulations on a fantastic year and I'm sure there are many more great years ahead for you. Jake's slideshow is quality - the pair of you have a great attitude towards life; if only you could bottle it and dish it out to everybody else. For me, watching you and Jake attack life the way it should be attacked, inspires me and it takes a lot to inspire a codger like me. Well done and enjoy your day.

From allie on Thu, Nov 03, 2011 at 11:03:52 from 24.10.191.18

i would rather have june daylight hours year-round.

happy birthday, andrea.

From Lily on Thu, Nov 03, 2011 at 11:33:14 from 67.199.178.210

Happy Birthday! You have done a lot this year. Enjoy this new year to. I swear things get better with age! :)

From Hamdog Alum on Thu, Nov 03, 2011 at 13:44:20 from 66.188.108.30

Happy Birthday!

From DaleG on Thu, Nov 03, 2011 at 13:57:43 from 71.199.57.238

Nice JAJA run and happy birthday. I hope you are going out for a night on the town.

From RAD on Thu, Nov 03, 2011 at 14:53:53 from 98.202.23.178

EXCELLENT birthday run, good miles and good company - perfect! I'm with Allie on the daylight hours, well, come to think of it I'd rather just have June year round.

Happy Birthday! 25?!? How funny, I'm your same age...inside :)

From runningafterbabies on Thu, Nov 03, 2011 at 20:08:04 from 71.195.219.247

Happy b-day! I'm sure the next quarter century will hold lots of joy, surprises and even more adventure than this year. Eat a piece of cake and a large scoop of ice-cream for me!

From JulieC on Thu, Nov 03, 2011 at 23:17:34 from 70.56.109.148

Happy 25th!! WOW!! YOU ARE SO YOUNG!! :D. Hey I could be your mother!!! HOpe you had a wonderful day!! btw daylight in the morning, YES!!

From Fritz on Fri, Nov 04, 2011 at 00:00:42 from 67.182.226.25

Happy birthday Andrea. Congrats on graduating to the 25-29 age group.

From ACorn on Fri, Nov 04, 2011 at 01:28:16 from 24.2.76.146

Happy quarter century!

Total Distance
6.00

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.50
Comments
From Bonnie on Fri, Nov 04, 2011 at 10:54:24 from 64.119.33.134

DRAT ... I missed it ... let's make it a "birthweek" and let me say;

Happy Happy Birthweek Andrea!

From RAD on Fri, Nov 04, 2011 at 13:45:58 from 98.202.23.178

Loved the article. I could definitely use that! I like to look up motivational quotes to help my mental game before a race. Reminds me to push and keep going.

From allie on Fri, Nov 04, 2011 at 14:39:51 from 161.38.218.168

great point about focusing on the workouts you enjoy/are good at a few weeks before the race.

i also like doing a 5k tuneup when i'm a week out. as you and jake have said before -- it makes marathon pace feel easy. :)

From Carina on Fri, Nov 04, 2011 at 16:53:16 from 204.15.86.83

what a great article!! I am so excited to see what both of you do at the marathon. I have no doubt that you will both exceed your expectations!

Total Distance
17.50

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: 15.50Saucony Kinvara 2 Miles: 2.00
Night Sleep Time: 10.50Nap Time: 0.00Total Sleep Time: 10.50Weight: 114.50
Comments
From Lily on Sat, Nov 05, 2011 at 19:05:56 from 67.199.178.210

Glad you got your 4-3-2-1 in this afternoon! :) Wow look at that sleep last night. Lucky gal!

From Andrea on Sat, Nov 05, 2011 at 19:07:08 from 67.177.21.60

Marathon training is tough! 10.5 hours is quite a bit - almost embarrassing!

From Lily on Sat, Nov 05, 2011 at 21:16:08 from 67.199.178.210

LOL! I love it! I went to bed at 12:30 and woke up at 7:15. Marathon training makes one TIRED! I know all about it. Speaking of, is it the 18th when you run? I am soo sooo excited for you!

From JulieC on Sat, Nov 05, 2011 at 21:40:45 from 67.41.188.216

getting excited for you too!! :D one more hard work out is a nice feeling!! YOU MADE IT. The race is SUPPOSED to be the easy part right? if you don't over train--- and YOU CERTAINLY DID NOT --you were very smart in your training. Must be your best buddie at your side :D.

From Adam RW on Sat, Nov 05, 2011 at 22:33:27 from 67.182.248.141

I'm really happy you waited. That is an awesome workout. Especially that closing mile. Hopefully next time I can join you.

From MichelleL on Sat, Nov 05, 2011 at 23:00:43 from 202.4.201.45

Awesome work on each part of the workout. excited to read of the results of your marathon!

Total Distance
6.70

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: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 113.50
Comments
From allie on Sun, Nov 06, 2011 at 15:42:31 from 24.10.191.18

that was a bold strategy for sure -- it's too bad she couldn't hang on. it was painful to watch at the end as she was slowly caught from behind. her surge was extremely impressive though, as she was clearly done at that point.

conservative early and negative split -- love that plan. two weeks! two weeks!

From Rachelle on Sun, Nov 06, 2011 at 17:41:42 from 66.7.127.115

I cannot believe she was able to surge when they caught her. The look in her face was painful to even watch though. Definitely smarter to run even splits. It sounds like you have a very solid plan.

From Bonnie on Sun, Nov 06, 2011 at 20:32:43 from 64.119.33.134

Great plan Andrea, every single record (be it course or world record) is done on either even or negative splitting. "Banking" time hardly ever works out.

Mary certainly had the half-marathon times indicating she can possibly run faster than 2:21 on a flat(ter) course, but not in NYC.

I thought Kim Smith did a great job pacing, and it paid dividends for her too!

Total Distance
8.00

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: 2.00Saucony Omni 8 Miles: 6.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 115.00
Comments
From JulieC on Mon, Nov 07, 2011 at 18:46:31 from 70.56.110.103

Eeeks....a track 5k with many a runner beside me!! high school track trauma comes to my mind....I just ran track in high school to stay in shape for field hockey and ski team...HATED running against my friends...hence I can already see how interesting my mind would go back in time at this one....perhaps I should tear down the demons :D ? seriously how will this 5k play out? how much is it? btw getting more stoked for your race coming up : DDD

From DaleG on Mon, Nov 07, 2011 at 20:24:09 from 184.223.171.171

I'll do it if everyone runs slowly so I can win. Just kidding

From Andrea on Mon, Nov 07, 2011 at 20:52:53 from 67.177.21.60

Honestly, I dreaded being on the track until May this year. It took me about 8 workouts (4 being super easy 200s) to decide that it wasn't so bad after all. Plus, it's completely flat and 100% accurate so it's perfect conditions for a PR (well, there is the weather variable to throw in too). The race is free, just a fun event to meet people on the blog and run. We'll have chocolate milk refreshments at the end too!

From runningafterbabies on Mon, Nov 07, 2011 at 22:31:46 from 71.195.219.247

I'm glad your legs are feeling fresh and fast! That's a great sign. I wish I could be there Saturday, but we'll be up in Brigham making apple cider. I would much prefer to have YOU pace me to a PR than try to get one on my own at the Tremonton TT.

From JulieC on Mon, Nov 07, 2011 at 23:33:03 from 70.56.110.103

honestly I might VOMIT from anxiety but I am thinking I just might go up there and be with you all and JUST RUN the thing :D. Address? I don't know SL too well. Will run for HOT COCOA : D.

Total Distance
4.50

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.00
Comments
From JulieC on Tue, Nov 08, 2011 at 12:37:23 from 70.56.110.103

I wrote this on Allie's blog as well...is SLC 20 degrees warmer or something??? I froze greatly today-- It was 17 degrees at 6am!!

From Scott Wesemann on Tue, Nov 08, 2011 at 13:09:13 from 205.158.160.209

When you say clunky, high cushion I think of these:

http://www.shoeline.com/asp/dcpItem.asp?style=N204114

From Jake K on Tue, Nov 08, 2011 at 13:11:06 from 155.100.226.53

Scott I would call those "clunky, high FASHION"!

From Scott Wesemann on Tue, Nov 08, 2011 at 13:13:47 from 205.158.160.209

Haha! I would like to see some of those in 'Saucony colors'.

From Andrea on Tue, Nov 08, 2011 at 14:05:01 from 72.37.244.100

Julie - it was definitely not much warmer in SLC! I had on 3 layers, mittens, hat, etc!

Scott - those are ugly! Thank you for associating me with wearing those.

From RAD on Tue, Nov 08, 2011 at 17:22:39 from 98.202.23.178

HA! Scott, funny, but I think of the same thing :) Nice, I can just see someone trying to run in those - especially Andrea. HAhaha, too funny.

Nice work Andrea. Take care of those aches and pains. It is taper madness times.

From Hamdog Alum on Tue, Nov 08, 2011 at 21:56:34 from 68.185.190.140

Andrea you sound like you're going through what I went through late in my training cycle. My tendons became noticeably sore and I think they healed up within 2-3 days of my marathon. It took about 6-7 days for the little aches to go away, so I cut it a little close!

From dutterman on Wed, Nov 09, 2011 at 22:44:49 from 98.157.149.249

My posterior tibial tendonitis sat me down for nearly 8 months, mostly because I didn't know what to do for it... The culprit was a trigger point clear up the leg below my gastro. Good luck with your taper. I'm a little more than 4 weeks to go for my first marathon in three years.

Total Distance
14.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.50
Comments
From Jake K on Wed, Nov 09, 2011 at 10:49:53 from 155.100.226.53

The token morning shakeout is always a good idea!

From Rob on Wed, Nov 09, 2011 at 11:15:00 from 206.71.84.68

The lack of information on Athlinks for both you and Jake is the scary thing for the competition.

From Andrea on Wed, Nov 09, 2011 at 11:24:11 from 72.37.244.100

Thanks Rob! That is especially true for Jake - he is definitely in sub-2:18 shape now. If they only knew that they could see every single workout we have done in the past year if they tried a little harder :)

From Jake K on Wed, Nov 09, 2011 at 11:26:45 from 155.100.226.53

Its a good thing for us that they run the races on the roads, and not on the internet. :-)

Although I am pretty good at the internet.

From SlowJoe on Wed, Nov 09, 2011 at 11:33:13 from 132.3.53.68

You guys are hilarious. I am definitely not above a little athlinks stalking though! Have a good workout this afternoon.

From JG on Wed, Nov 09, 2011 at 11:45:55 from 71.59.27.33

I run slow races just to trick people like you ... watch out ... I might decide to show up in Philly, as I am going to PA for Thanksgiving anyway! :)

From allie on Wed, Nov 09, 2011 at 13:03:46 from 161.38.218.168

athlinks stalking is one of my favorite hobbies.

good luck with the workout this afternoon.

From Jake K on Wed, Nov 09, 2011 at 20:56:35 from 67.177.21.60

Awesome workout!! The hay is in the barn!

From Rob Murphy on Wed, Nov 09, 2011 at 21:33:40 from 76.27.122.13

Salad only for you on Sunday.

That last .2 is what will really kill you on race day.

From Jake K on Wed, Nov 09, 2011 at 21:42:30 from 67.177.21.60

Haha Rob I am cracking up at that!

I don't think anyone would believe how much Andrea eats, relative to how she looks! Marathon training is good for the metabolism I guess.

From JohnR on Wed, Nov 09, 2011 at 22:19:40 from 71.33.16.10

For what it's worth, I would have been happy with a 2 x 5m workout like that when I was training for marathons (and I was able to run 2:43 and 2:44, so I think you are definitely in that kind of shape). Also I ran 1:17 for a half marathon around the time of those marathons, another indication you are ready for a qualifier.

From JulieC on Wed, Nov 09, 2011 at 22:36:37 from 168.103.185.232

WOW is all I have to say. Well not really because I love to chat but ABOUT your last BIG workout WOW :D. I eat a lot too and when I cut miles these past few weeks the scale was not pretty for a bit there.

From JulieC on Wed, Nov 09, 2011 at 22:37:03 from 168.103.185.232

btw Andrea ADD the miles to your total mileage :D.

From runningafterbabies on Thu, Nov 10, 2011 at 00:14:09 from 71.195.219.247

Awesome workout. Does Philly have live tracking? I want to watch you pull that 2:42. Go Andrea!!

From Rachelle on Thu, Nov 10, 2011 at 11:20:20 from 159.212.71.199

ha ha good job at kicking all those biggest loosers butts. :)

Seriously awesome workout.

From Andrea on Thu, Nov 10, 2011 at 11:21:31 from 72.37.244.100

JohnR - thanks for the reassurance. I needed to hear that!

Julie - I have been pretty steady at 114-115 for the last month, so anywhere in the 115-116 range would be ideal. So I'm allowed to gain 2 pounds with the cutback in mileage! ICE CREAM!

Melody - They have a link to live tracking, but I don't think it's all set-up quite yet. Here's the website - I'll update as it gets closer. http://results.active.com/pages/page.jsp?eventLinkageID=2467

From Hamdog Alum on Thu, Nov 10, 2011 at 14:55:57 from 66.188.108.30

Nice workout! Keep rolling those IT bands (2 times a day atleast)

Total Distance
6.50

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 114.00
Comments
From allie on Thu, Nov 10, 2011 at 11:43:40 from 24.10.191.18

i'm sure it will clear up as you continue to reduce the mileage over the next week. ice, massage, heel/toe walking!

From ACorn on Thu, Nov 10, 2011 at 13:35:06 from 68.66.168.22

Great workout yesterday, we did run similar paces and distance. I opted to listen to some electronic music instead of Garth.

You seem ready to roll, I hope your tendon clears up, I'll keep my fingers crossed.

From auntieem on Thu, Nov 10, 2011 at 16:06:39 from 71.197.255.236

Have you tried some accupuncture for that tibial tendon? At first I read "tribal tendon" and I was wondering..

From JulieC on Thu, Nov 10, 2011 at 18:44:09 from 168.103.185.232

I was going to say "I am sure you are icing it" then saw Allie's post. RIVERS are the best for total body FREEZE-- okay just the calf, ankle and foot.

From Bonnie on Thu, Nov 10, 2011 at 20:36:17 from 64.119.33.134

heel-toe-heel-toe ... plus, write the alphabet (capital letters are easiest) with your feet when ever you can. This is just a "stress pain" Andrea ... you are going to rock!

From DaleG on Thu, Nov 10, 2011 at 20:47:28 from 152.216.11.5

I wish the marathon would be on tv. It would be fun to watch you and Jake.

Total Distance
4.40

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
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.50
Comments
From allie on Fri, Nov 11, 2011 at 13:11:47 from 161.38.218.168

you are still far enough out that the weather forecast can change -- the rain isn't ideal but it looks like great temps!

as for tomorrow -- i may or may not be racing anymore. i am sick. (yay!) since we will be running circles on the track, the probability of me "phlegmming" someone increases significantly. i would also hate to spread any infectious air to you or jake a week out from your big race. i'll see how i feel throughout today and tomorrow morning. either way i will still be there since james is running, but i will keep my distance.

From Andrea on Fri, Nov 11, 2011 at 13:25:26 from 72.37.244.100

I blame James!

From Jake K on Fri, Nov 11, 2011 at 13:31:19 from 155.100.226.53

Great now we all have to wear Galen Rupp masks!

From Chad Robinson on Fri, Nov 11, 2011 at 18:01:06 from 50.73.39.89

allie, I will just force you to stay 5 yards in front of me as I push you to a sub 18min 5k. I think my cold is more or less (kinda) done.

From Bonnie on Fri, Nov 11, 2011 at 20:26:15 from 64.119.33.134

Have a great tune-up race tomorrow Andrea!

From JulieC on Sat, Nov 12, 2011 at 08:07:39 from 67.41.190.172

Andrea, GREAT things can happen in the rain, ie--ALLIE in at least 7 miles of a downpour (unless Allie you were always IN FRONT of the storm : D) at TOU mixed with HAIL!! Don't even think too long about it. AT LEAST YOU know for sure it won't be 95 degrees at the finish line (and the warmest start on record...SGM). ; D Wish I could be there today but I have things with my kids at that time of day. Getting out early here soon. Good LUCK!!

Race: Turkey Trot Tune-Up (3.107 Miles) 00:17:58, Place overall: 1
Total Distance
7.40

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 113.50
Comments
From DaleG on Sat, Nov 12, 2011 at 13:27:48 from 71.199.57.238

Very cool! You were wise to slow it down and you still did awesome.

From Rob on Sat, Nov 12, 2011 at 14:27:18 from 72.255.86.223

Sounds fun, if I were in town I would have probably stayed home and felt guilty I didn't come, so it's good I'm not.

What's wrong with just having virtual friends?

From Fritz on Sat, Nov 12, 2011 at 15:39:28 from 173.10.22.170

Had I known about the leaves I would brought my leaf blower. I look for any excuse to use it since it's my second favorite possession next to my lawn mower. Despite the wind and not wanting over do it you still ran a great time. Enjoy your taper!

From JulieC on Sat, Nov 12, 2011 at 17:30:13 from 67.41.190.172

yay for no rain for you all!! how lucky and great time despite the wind!! : D

From Dragonvulture on Sat, Nov 12, 2011 at 18:31:12 from 174.27.234.60

Congrats on a great race! Was it your outside hamstring that was acting up? I can't run on a track fast, within a couple of laps my outside leg, hamstring, hip, Achilles tendon all get tight and quit working right for days.

From allie on Sat, Nov 12, 2011 at 21:16:03 from 24.10.191.18

great job, andrea. you were smart to pull it back in the second mile. it was a good, hard effort and a perfect tune-up race (and way to take a sprint at 2 and three-quarters).

thanks for letting me be the photographer again (james likes the ones where it looks like he is ahead of jake). hopefully i won't be dealing with garbage legs or garbage lungs and i can actually join you guys next time.

i'm excited for you next weekend. it's finally time and you are ready to go!

From Burt on Sat, Nov 12, 2011 at 21:26:24 from 174.255.245.73

At least you got a PR on leaf kicking. 15 minutes for 1the lane is very respectable.

Glad allie was able to help out. All that butter must've done her a lot of good.

From MichelleL on Sat, Nov 12, 2011 at 23:37:41 from 202.4.201.58

A good workout. Smart to not chase the pr. whats the weather in philly expected to be?

From ebates on Sun, Nov 13, 2011 at 02:33:54 from 67.171.127.157

I'm SOOOOOOO excited for you next weekend. You are in amazing shape and strong and fast right now. You've got it. You've totally got it. You're an inspiration.

From Andrea on Sun, Nov 13, 2011 at 10:14:05 from 67.177.21.60

Thanks guys.

Dale - nice run for you too yesterday! Way to get those miles up.

Rob - you can't invite yourself over to an internet friend's hot tub, but you definitely can if you've met them at least once :)

Fritz - leaf blower would've come in handy. You will be the go-to if my 4x4 ft space outside starts looking too leafy (and blow it all over to the old lady neighbor who we caught throwing her pine cones in our yard!).

Dragonvulture - it's actually the inside leg. It has been irritated for about 6 weeks, getting better, but anything faster that half marathon pace bothers it. Yours sounds like it's more due to the track turns - weird.

Allie - Jake especially did not like the photo where he looked like he was behind James. Big surprise there.

Burt - big PR on the leaf blowing! Although my hips were sore afterwards.

Michelle - weather looks awesome. 41 low, 57 high, minimal wind and cloudy.

Emily - I looked at what you did yesterday and was disappointed/jealous that I couldn't run with you guys. I must've really turned into a marathon runner!

From Rob on Sun, Nov 13, 2011 at 10:56:16 from 72.255.61.200

That's not true, I met my wife on Match.com and didn't actually see her until our wedding day.

From Tara on Sun, Nov 13, 2011 at 21:48:09 from 75.169.159.43

Great race for a tuneup! Excited to see how your marathon goes!

From Adam RW on Tue, Nov 15, 2011 at 09:58:42 from 155.101.144.2

Andrea, Fast start or fast finish you still made your sub-18. I hope everything is still feeling good and that you are 100% for this weekend. Enjoy the rest and have a safe flight.

Total Distance
10.00

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.50
Comments
From DaleG on Sun, Nov 13, 2011 at 20:50:05 from 71.199.57.238

Please take care of the hamstring and tendons. Nice run today.

Total Distance
8.10

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.50
Comments
From DaleG on Mon, Nov 14, 2011 at 13:20:19 from 71.199.57.238

Nice job! When do you and Jake leave for Philly?

From Andrea on Mon, Nov 14, 2011 at 13:28:38 from 72.37.244.100

We are leaving Friday afternoon. So excited!

From DaleG on Mon, Nov 14, 2011 at 13:48:50 from 184.193.243.70

Very exciting! I you both get some good sleep this week.

Total Distance
5.40

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
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.50
Comments
From Hamdog Alum on Tue, Nov 15, 2011 at 12:13:10 from 68.185.190.140

Just more time for you to visualize your OTQ!

Total Distance
8.00

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: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 115.50
Comments
From Oreo on Wed, Nov 16, 2011 at 11:01:56 from 206.81.136.61

Project 0 sounds awesome. Wear ankle weights.. You are looking primed for the race.. Good Luck!

From Jake K on Wed, Nov 16, 2011 at 11:08:50 from 155.100.226.53

Cool, I hope HCI does a weight-maintenance challenge program this winter and not another biggest loser competition, because that's the only way I'll be competitive!

Of course if you run fast enough this weekend... it will be easy to stay @ marathon weight, because you'll have another marathon in January! :-)

From allie on Wed, Nov 16, 2011 at 11:24:30 from 161.38.218.168

they are having a "transformers" themed competition at my work. i'm going for the win with the allie --> chrissie wellington transformation.

also, jake makes an excellent point :)

see you guys tonight.

From Andrea on Wed, Nov 16, 2011 at 11:33:10 from 72.37.171.52

Allie - we did our workout at Liberty Park this morning and I kept looking for your bikini self cheering us on outside on your deck, but it must've been too dark.

From Scott Wesemann on Wed, Nov 16, 2011 at 11:34:16 from 205.158.160.209

Good luck with your race this weekend!

From Jake K on Wed, Nov 16, 2011 at 11:36:06 from 155.100.226.53

Allie - which transformers movie was Chrissie Wellington in? Revenge of the Fallen? If you really want to win, go w/ Optimus Prime... I went that route a few years ago...

https://picasaweb.google.com/lh/photo/DSosyVGKIbzm0yuTD_siQw?feat=directlink

From allie on Wed, Nov 16, 2011 at 11:43:38 from 161.38.218.168

i was out there but it was definitely too dark. i'll get a big lamp for future workouts. and now that jake knows what kumquats are, i will have a stash ready to throw (toss) at you.

jake - that looks like the perfect thing to wear this sunday.

From DaleG on Wed, Nov 16, 2011 at 12:46:59 from 71.199.57.238

You're pullin' the ol' Biggest Loser stunt, are ya? LOL.

Nice run and good luck on the challenge.

From DaleG on Wed, Nov 16, 2011 at 12:51:45 from 71.199.57.238

Allie, go get a hunting spotlight, then you could watch them all the way around the park AND keep them safe.

Total Distance
6.00

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.

Saucony Omni 8 Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 114.80
Comments
From jtshad on Thu, Nov 17, 2011 at 10:16:38 from 204.134.132.225

Good luck in Philly this weekend, go get that OTQ!

From Rob on Thu, Nov 17, 2011 at 10:33:16 from 72.254.10.28

Good Luck this weekend. Are you flying out today?

From Jake K on Thu, Nov 17, 2011 at 12:01:37 from 155.100.226.53

Thats a good article... although I would change "Run at least 4 times per week" to "Run at least 4 DOUBLES per week" :-)

I think it pretty much nails the key points - run consistently, do a longer run every week, and sneak in some "light" faster running

From allie on Thu, Nov 17, 2011 at 12:48:50 from 24.10.191.18

you guys did great last night -- very interesting and beneficial for everyone there. we all want to be as fast as you!

the circuit will be a lot of fun next year. we can stir things up in that lonely 25-29 age group. :)

nice article -- although it doesn't mention heavy duty ski gloves. i've been wearing mine since mid-october and have just been waiting for you guys to join in. i'm starting to feel like a wuss (exacerbated by the fact that james never wears gloves)...

safe travels out to philly. have a great time. relax. have fun. believe. run your legs off and enjoy every moment as you rock your first marathon. don't forget the ice cream.

From DaleG on Thu, Nov 17, 2011 at 14:28:55 from 71.199.57.238

Wish I could have been there to hear all of you speak.

I keep forgetting this is your first marathon, but I know you'll do great because you have put in the quality training. Have a safe trip and most of all, have fun!!!

From Rob on Thu, Nov 17, 2011 at 15:05:57 from 206.81.136.61

Good luck in Philly and have a great time!

From RAD on Thu, Nov 17, 2011 at 17:33:11 from 98.202.23.178

Can't wait for Saturday! The weather is looking nice and perfect, just like all of your training. Believe in it. Know that you have what it takes to do it! Enjoy it all!!! Even those last painful miles :)

From Bonnie on Thu, Nov 17, 2011 at 21:07:29 from 12.43.252.210

Good luck Andrea -- hugs and well-wishes!

From Andrea on Thu, Nov 17, 2011 at 22:02:15 from 67.177.21.60

Thanks guys! I'm so excited (probably more excited about having an entire week off from work, but the marathon too)! :)

From Lulu Walls on Thu, Nov 17, 2011 at 22:34:33 from 166.70.240.95

Have an amazing time this weekend. Will be following the live updates for sure!

Total Distance
4.40

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.80
Comments
From Rob Murphy on Fri, Nov 18, 2011 at 12:26:47 from 205.127.70.66

I have had really similar dreams to that one!

We are thinking about you guys. Best of luck.

From Jake K on Fri, Nov 18, 2011 at 12:46:02 from 155.100.226.53

Jeff Galloway once had this same dream, and he created a whole training philosophy based on it and wrote a dozen books!

From allie on Fri, Nov 18, 2011 at 13:14:12 from 161.38.218.168

ah, the pre-marathon dreams...

that's a great list of positive thoughts to draw from in the final miles. all the way, andrea!

From Carina on Fri, Nov 18, 2011 at 13:50:37 from 204.15.86.83

I LOVE your list!! You are going to do so well, you've trained so hard and you are so talented!! Something I always tell myself the last few miles is "finish strong", anyone can start strong, but it's finishing strong that counts!! Also just keep telling yourself you feel great and that you've got this, cause you do!

From MarkP on Fri, Nov 18, 2011 at 14:01:24 from 12.47.180.194

Good luck this weekend. You are going to do great!

From Rachelle on Fri, Nov 18, 2011 at 14:22:36 from 199.190.170.24

Dreams are seriously so crazy. I am so excited for you guys. I'll be thinking about you all weekend.

From RAD on Fri, Nov 18, 2011 at 16:02:15 from 98.202.23.178

Love that dream! Now I want to be an elite and get a good 10-20 min break in a marathon :)

Good luck, sounds like everything is right on schedule and planned well!!

From Hamdog Alum on Fri, Nov 18, 2011 at 17:54:56 from 68.185.190.140

I'll be thinking of you guys as I'm sitting in the North woods waiting for a monster buck to come by my tee stand. I can't wait to see the results!! I've really enjoyed following you and Jake along your journey and I'm praying the both of you OTQ!! Not that you need prayers, but they never hurt!

From DaleG on Fri, Nov 18, 2011 at 20:34:51 from 173.126.218.49

That is one crazy dream. Almost as crazy as the running dreams I have. Haha.

I just posted on Jake's blog about how you two have inspired me. Thanks for always being so positive.

Good luck at your first marathon. I know you'll do awesome!!!

From Fritz on Fri, Nov 18, 2011 at 21:21:15 from 67.182.226.25

I thought I would see ice cream and money in the list. But looks like you hit on everything else. Have a great race!

From JulieC on Sat, Nov 19, 2011 at 22:48:32 from 67.41.189.197

I guess in your mind you want to stop so hence the dream of stopping, so my advice DON'T. In fact, not that I want to bring this sad fact back into play--- all the times I stopped and walked and stopped and took off my shoes and socks for that matter (at the SGM) and talking to the water girl seems like a nightmare to me. do you know that if I just had kept running I would have been about five minutes faster? seriously funny. my split times were really not slow to a "regular" runner -- slowest mile walking and crying 8:27. I was running faster in between than my body thought it was due to the end of marathon fatigue. BASICALLY-- don't let your fatigued body tell you you are running slow. It plays tricks on you. IT FEELS harder because it is but you PROBABLY aren't running slower so DON'T let YOUR mind tell you to stop because "it hurts too much". Pull through it because either way, fast or slow, IT WILL HURT to reach that goal. BUT it WILL HURT more NOT to reach that goal. TRUST ME. GOOD LUCK ANDREA. YOU HAVE IT IN YOU!! and if you find a minute in the race that you are struggling FOCUS HARD. DO NOT LOSE FOCUS.

Total Distance
3.80

AM - Easy 3.8 miles on some of the marathon course. 

Saucony Omni 8 Miles: 3.80
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Race: Philadelphia Marathon (26.2 Miles) 02:49:01, Place overall: 11
Total Distance
26.20

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Rob Murphy on Sun, Nov 20, 2011 at 16:33:42 from 76.27.122.13

You're pretty awesome. 2:49 ISN'T BAD AT ALL FOR A FIRST MARATHON.

Enjoy your vacation now.

From Tara on Sun, Nov 20, 2011 at 16:34:59 from 75.169.159.43

Wow, amazing insight and introspection. I love the positive take. Very inspiring Andrea, I doubt any let down. Most would die to run that pace itself. I think most are just amazed with you fast runners who have what it takes for the trials. Congrats on your debut! What a great time! Watch out OT 2016!!! ( I believe that is the next one after 2012, right?:)

From Fritz on Sun, Nov 20, 2011 at 16:36:38 from 65.100.192.74

Andrea, That's an amazing time for your first marathon. You will only get smarter with every race. Enjoy your time off.

From rockness18 on Sun, Nov 20, 2011 at 16:36:43 from 69.183.246.183

Great run- very impressive for a debut!

From Alana on Sun, Nov 20, 2011 at 16:59:18 from 69.20.189.206

You are incredible! Awesome job!

From Jody on Sun, Nov 20, 2011 at 17:05:05 from 75.141.131.35

Amazing debut! The OTQ is in your future and great things are ahead!

From seeaprilrun on Sun, Nov 20, 2011 at 18:25:17 from 68.103.252.193

That is an absolutely incredible debut! Incredible! Marathons are hard, just hard! You definitely have the fitness and now with some experience under your belt you are that much closer to OTQ and something far beyond I am feeling! Have a good recovery!

From Hamdog Alum on Sun, Nov 20, 2011 at 18:26:15 from 68.185.190.140

Amazing race for your first marathon! Wow! Under 2:50 for your 1st marathon! You've got to be excited about your potential. Can't wait to read the full report.

From Rachelle on Sun, Nov 20, 2011 at 20:14:37 from 66.7.127.115

Congrats Andrea! Sub 2:50 for a marathon debut is simply amazing and I am incredibly proud of you. You will OTQ when the time is right. And it will be right very soon.

From Superfly on Sun, Nov 20, 2011 at 21:18:31 from 74.211.21.81

Awesome race! Sub 2:50 out there is smokin. Keep marathoning and you'll qualify and then some. Every time you race the distance you learn valuable clues to help you in the future.

From Andrea on Sun, Nov 20, 2011 at 21:27:32 from 74.92.85.81

Thanks so much everyone! You guys are awesome!

My full report is posted now.

From Andrea on Sun, Nov 20, 2011 at 21:28:59 from 74.92.85.81

And now it just deleted the whole thing when I saved it!

From JulieC on Sun, Nov 20, 2011 at 21:29:47 from 67.41.189.197

Andrea, WOW!! your splits are amazing to read about and the way you all stuck together. I can feel your disappointment with losing your pacer. Sometimes that can really mess with you at that point in a marathon for sure. 2:49 is an amazing time!! hope you can sleep well tonight!! I expect you to eat some ice cream as well :D.

From flatlander on Sun, Nov 20, 2011 at 21:31:26 from 76.31.26.153

Really nice job, sorry you didn't get your goal time but you will and then some. It is great to have you and Jake on the blog this year.

From Andrea on Sun, Nov 20, 2011 at 21:37:42 from 74.92.85.81

Full report back up again! :) Sorry for all the emails!

From SlowJoe on Sun, Nov 20, 2011 at 21:49:03 from 75.109.104.60

Great report and great first marathon. Look forward to watching your progress, it won't be long before you get the 2:46.

From Russ on Sun, Nov 20, 2011 at 21:49:20 from 24.72.198.228

Great job Andrea! I'm so happy that you and Jake gave it everything today. You are an inspiration for all of us.

From Adam RW on Sun, Nov 20, 2011 at 22:14:44 from 67.182.248.141

Andrea, Your picture says it all. You laid it on the line and have been such an inspiration. If this is what you have to offer the first time out I can't wait to see what will happen next time. Thank you for sharing everything you have had to give.

From Oreo on Sun, Nov 20, 2011 at 22:40:39 from 174.27.141.95

Priceless... Awesome. Great job. Thanks for sharing Keep it roll'n.

From jtshad on Sun, Nov 20, 2011 at 22:45:06 from 69.20.183.178

An inspiring debut! Congrats on a great race in difficult conditions. The first one is a learning experience, and based on this outcome, you will have some great successes in the future.

From Claudio on Sun, Nov 20, 2011 at 23:11:33 from 12.30.250.2

Congratulations on a great time for your first marathon!

From runningafterbabies on Sun, Nov 20, 2011 at 23:41:59 from 71.195.219.247

I am so proud of you, Andrea. You have so much untapped talent and potential. I know you have a very successful running career ahead of you. Thank you for your inspiration.

From MarkP on Mon, Nov 21, 2011 at 00:13:30 from 97.117.104.229

I loved the reports from you and Jake. I'm excited to read PART II! Congratulations on an incredible year.

From Clay on Mon, Nov 21, 2011 at 00:30:01 from 166.205.13.55

A very nice race! Only 8 weeks of training says alot about you as a person and a runner! With a full training cycle you will knock the next one out of the park!

From Bam on Mon, Nov 21, 2011 at 06:37:48 from 86.40.150.194

Congratulations on an amazing first marathon. You showed true 'Rocky' character out there on the streets of Philadelphia. Well done. I'm off down the bookies to put a few bob on you and Jake for the 2016 olympic marathon.

From allie on Mon, Nov 21, 2011 at 07:30:40 from 24.10.191.18

i agree with everyone else -- regardless of the outcome, you have inspired us all with your journey. that is such an impressive debut and shows the great things that are to come from you. i love the picture at the bottom -- it has "marathon" written all over it. it's a picture showing someone who wasn't afraid to attack their goals and give it absolutely everything they had. you are fearless and strong and you handled this race so well, even when things were shaken up in the final stages of the race. you have come so far this year and it's been really amazing to see so many breakthroughs happen for you. the best part is that there is even more to come. OTQ 2016. it's yours.

From Paul on Mon, Nov 21, 2011 at 08:54:45 from 24.10.141.104

Great job; I did not realize that was your first marathon! That's a REALLY solid race. Keep up the good attitude and the good training, and the time will come down, and those last 6 miles will get a lot easier (although never truly "easy".

From Bec on Mon, Nov 21, 2011 at 09:34:42 from 68.206.133.141

You are awesome! I can't imagine in my brain how a body can run that fast during a marathon. I like your picture, it explains the true feelings of the marathon. Great race!

From Susannah on Mon, Nov 21, 2011 at 11:42:36 from 204.99.169.130

Nice job! Way to give it everything especially when the conditions got tough. Very inspiring time too, and with 8 weeks training that's very impressive! Have a good recovery and keep training hard :)

From Christi on Mon, Nov 21, 2011 at 12:38:52 from 174.56.35.183

Wow-great job! Anyone would kill to run that kind of a time!-especially for your first marathon. I really liked reading your race report and the fact that even though it was so difficult you never gave up and pushed through the pain. You will gain so much experience from this marathon-and they only get easier from here. (1st one is always the hardest-in my opinion) You truly inspire all. Watch out 2016-you will have the OTQ in the bag for sure! Good job!

From rockness18 on Mon, Nov 21, 2011 at 13:07:55 from 69.183.237.0

Nice report! Wish I could have talked with you guys more, but didn't want to throw your pre-gun focus. You and Jake have had a great year of training and are such an encouragement to the blog thanks!

From ACorn on Mon, Nov 21, 2011 at 13:27:04 from 71.37.100.246

Great race Andrea! Amazing marathon debut and awesome to have such great people there supporting you.

Thanks for being an inspiration to me and so many others. You're awesome.

From josse on Mon, Nov 21, 2011 at 13:50:42 from 166.250.1.17

Great job on you very 1st marathon. It is a beastly distance and you ran it well.

From Carina on Mon, Nov 21, 2011 at 14:39:43 from 204.15.86.83

Way to go Andrea. You are in inspiration to me and many others!!

From Seth on Mon, Nov 21, 2011 at 21:18:21 from 67.177.36.131

What a debut! Keep at it and you'll get stronger and faster. Great job!

From RAD on Mon, Nov 21, 2011 at 22:56:54 from 98.202.23.178

I know I'm a little late, but I wanted to put in my Congrats. Seriously, a 2:49:01 for your first marathon?!? Amazing, simply amazing Andrea! I'm glad you are proud to reach your A goal, sounds like it was a tough race day all around. I really think marathons are a whole different beast than any other race. Even after my 10th I still don't feel like my body has a good sense of the miles and time it takes to do one. You really did a fantastic, incredible job! You ran a good race and I'm SO proud to call you a blogging buddy - makes ME feel like a rock star :)

From Burt on Tue, Nov 22, 2011 at 02:17:03 from 72.223.93.131

I see a lot of Nan in you. Take a look at her progression as she got into the marathon scene. It won't be long for you.

From Jon on Tue, Nov 22, 2011 at 09:05:39 from 74.177.97.245

Andrea- good race, though too bad you didn't reach the OTQ goal. You gave it your best, which is the most anyone can hope for. Keep working, and you have a great racing future ahead of you.

From Andrea on Tue, Nov 22, 2011 at 10:21:02 from 173.3.197.179

Thank you everyone for your comments. The support that I have gotten is amazing - it makes the disappointment of not going to Houston a little easier to digest. I've had a great year of racing overall and am a little relieved to be done and take a break. Now it's time for easy running, strength training, and SKIING!

From JG on Tue, Nov 22, 2011 at 13:18:37 from 71.57.246.108

What am amazing marathon debut! You are a rock star!! Have a Happy Thanksgiving ... you had an incredible year of racing!

From Scott Wesemann on Tue, Nov 22, 2011 at 14:19:20 from 205.158.160.209

Congrats on your race and time. Amazing! I really loved the report.

From Lily on Thu, Nov 24, 2011 at 23:56:49 from 67.199.178.210

I'm so proud of you Andrea. What a rockin' time for a first marathon! :)

That pic of you hurting is kinda sad. That is the worst having that happen. I hope you're feeling better now.

From Kelli on Mon, Nov 28, 2011 at 23:24:46 from 71.219.83.156

OH MY! That picture says you laid it all out there for sure! WOW. Congrats on the marathon, it was the first one, right? An A goal is AWESOME! My goal for my first was just not to die while running it. ;o)

Total Distance
2.40

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From JulieC on Mon, Nov 21, 2011 at 18:48:09 from 67.41.189.197

I totally understand the postmortem....but really if you go back to that VERY moment of time in the same frame of time it just wouldn't change so there is no reason to dwell....but yes it totally sucks. I still wish I didn't take off my shoes and socks!!;D. Looking forward to the PARTY : D

From runningafterbabies on Mon, Nov 21, 2011 at 22:48:43 from 71.195.219.247

I totally get the "what if," syndrome AND the obsession over a couple seconds. My Boston time was 3:07:03 (a walk in the park for you) and I was so mad I had to tell everyone I ran a 3:07, when in my mind 3:06 sounded so much faster and was only four seconds faster... We are so hard on ourselves, and that is okay. I go through the kubler-ross grieving cycle after disappointing races: denial, anger, bargaining, depression and acceptance. I like to add a step after acceptance - the hunger/drive to kick some serious butt next time. Hang in there, Andrea. I really really really appreciate the honesty and emotions you freely express on both of your blogs.

From DaleG on Tue, Nov 22, 2011 at 01:25:43 from 71.199.57.238

Oh Andrea, I feel your pain. For me it seems to get worse two days after the marathon.

I find it hard to believe you two have never had guests at your place. Come to think of it, we never have guests at our house, either. Hmmmmm...Something to think about.

From Bec on Tue, Nov 22, 2011 at 10:06:25 from 68.206.133.141

Wow, to just have a chance at OTQ, you are just unbelievable.

Kudos to Allie for the break in. Happy you can come back to Utah safely.

Congrats on a fantastic run, most of us can only dream about running that fast.

From allie on Tue, Nov 22, 2011 at 12:02:37 from 161.38.218.168

ah, the "what if" game -- i do it every time. in the last mile of TOU this year i remember thinking: "okay, remember this moment. there is NO WAY you can move any faster than you are moving right now, so don't look back on this and question whether or not you could have run harder." even with those thoughts in my mind during the race, i still questioned myself afterward about why i didn't suck it up and find a way to move my legs faster.(it was a PR for me, but it still stung a bit because i so badly wanted to break 2:50). i was mad at myself for not finding a way to dig deeper. it's easy to second-guess when you aren't at the peak of fatigue and pain, but as julie said -- if we could go back we would realize we wouldn't/couldn't have gone any faster.

your place is very nice, although i felt like a criminal. i only took one pair of ski boots and your medical scale.

From Jake K on Tue, Nov 22, 2011 at 15:56:03 from 75.193.147.199

Allie!!! Now how am I supposed to measure my height when I get back from our trip???

Total Distance
4.60

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: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From Rachelle on Tue, Nov 22, 2011 at 16:39:46 from 199.190.170.29

Have fun in Brooklyn! I've never been and I'm jealous. :) And everyone eats a ton on Thanksgiving. Just enjoy it!!

Total Distance
4.00

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From JulieC on Wed, Nov 23, 2011 at 20:59:49 from 67.41.189.197

give yourself a complete two or three days off Andrea. The best I felt after a marathon (and not fatigue out two months later and bonk important races) were the marathons I actually did not run for four or five days afterward. And then just 4 or so miles for a few more days then eased into mileage again. Just hoping you don't have to learn the hard way my friend!! : D. Runners!! ; D

From JulieC on Wed, Nov 23, 2011 at 21:00:39 from 67.41.189.197

btw Happy Turkey Day : D Thanks for being supportive to me!!!

From DaleG on Wed, Nov 23, 2011 at 21:20:47 from 152.216.11.5

Happy thanksgiving.

Total Distance
5.00

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 -

 

 

 

 

 

 

 

Saucony Omni 8 Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From JulieC on Thu, Nov 24, 2011 at 14:38:18 from 67.41.189.197

ALL of those PHOTOS are so fun to look at!! INSPIRING!! :D Happy T-Day!! glad you took it easy AGAIN today. YOU deserve it!!

From Bonnie on Thu, Nov 24, 2011 at 16:47:28 from 150.135.115.187

Andrea, what great photos! you look fabulous!

I think that you have a great perspective ... you have plenty of time to learn how to really rock the marathon. You have talent and you know how to put in the work, so it will happen. But, you have to remember to enjoy the process ;-)

Have a wonderful Thanksgiving!

From Russ on Thu, Nov 24, 2011 at 17:07:42 from 24.10.140.11

In the second picture, the woman just in front of you in sunglasses and neon yellow is Sarah Graves from just outside Billings. She wins every women's race around here. If you and Jake ever feel like coming up to a race in Billings to give Sarah a challenge, we've got a place for you to stay.

Great job on your recovery. Even though I've only done 2 marathons & I'm not close to elite, there's lots of "what if's" that still go through my head. It gives me reason to run another one (or 10).

Total Distance
5.00

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: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From DaleG on Fri, Nov 25, 2011 at 14:35:47 from 184.192.120.23

Nice run. Maybe its good to gain a little weight so your arm warmers won't slide off.

From Rachelle on Fri, Nov 25, 2011 at 17:18:38 from 66.7.127.115

Glad you are feeling better physically. Don't worry about the weight gain. Your body retains fluid after a marathon and everyone gains weight over the holiday anyway. :D

Plus they say it is better to train at 5lbs higher than your marathon weight to prevent injury anyway so it should be perfect. :D About the weight lifting you were asking me about, I do a lot of old school stuff. (lunges, squats, sit-ups, pushups, plans) and then 5 days a week I focus on a different muscle group in my upper body. Pretty basic but it does seem to help.

From SlowJoe on Sat, Nov 26, 2011 at 12:22:33 from 98.201.152.210

8:30-8:40, better take a few recovery days after that one! Good to see the recovery is going so well, looks like you made it through the first marathon unscathed.

Total Distance
5.00

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
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Jake K on Sat, Nov 26, 2011 at 19:09:03 from 38.121.228.2

Good thing we are taking a direct hot air balloon to Knoxville for Christmas

Total Distance
4.40

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
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.80
Comments
From RAD on Sun, Nov 27, 2011 at 13:59:11 from 98.202.23.178

always a good idea to take some time off after a hard marathon! I find I'll start feeling good again, then I try to run and notice all the fatigue come back by mile 3. It is crazy! Nice job getting out though, it is tough.

From runningafterbabies on Sun, Nov 27, 2011 at 16:13:07 from 71.195.219.247

Rest up and eat lots of ice cream. You'll be feeling better In no time at all.

From DaleG on Sun, Nov 27, 2011 at 21:47:02 from 71.199.57.238

Andrea, it's good to have you and Jake back home. All that traveling sounds exhausting.

Total Distance
0.00

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.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.80
Comments
From Jake K on Mon, Nov 28, 2011 at 12:55:52 from 155.100.226.53

Well you are right, I definitely can't be your cross training coach. What is level 14?!?

From ACorn on Mon, Nov 28, 2011 at 15:09:57 from 68.66.168.22

If it is the same type of exercise bike I use, then level 14 is fairly difficult. Is it a 1-20 scale?

From allie on Mon, Nov 28, 2011 at 19:52:02 from 161.38.218.168

for me, anything above a "2" is difficult. nice job.

From Hamdog Alum on Mon, Nov 28, 2011 at 20:43:30 from 24.240.65.116

I had a lot of residual marathon fatigue as well, so much I decided to shut it down and recharge the batteries this past month. I hope it pays off for Boston. Hard to believe that Boston is only 19 weeks away!

From Andrea on Mon, Nov 28, 2011 at 22:45:12 from 67.177.21.60

Let's just go with ACorn's view that it was hard so I feel better about not running. It is 1-20 so at least I'm at 70%!

Hamdog - I think it will pay off for you. You'll start at a higher level, but also feel more refreshed from the break. I'm going with the "see how I feel" for the next 3 weeks or so. Hopefully I'll be feeling mentally and physically sharp again by that point!

From Rob Murphy on Mon, Nov 28, 2011 at 22:48:48 from 76.27.122.13

It's a little harder than 13 but not quite as hard as 15.

From Kelli on Mon, Nov 28, 2011 at 23:21:42 from 71.219.83.156

CRUD, I am thinking a level 14 would make me fall off as the wheels would not even be spinning. NICE!

7 minutes of strength training, huh. I guess you can do a lot in 7 minutes unless you are like those meathead guys that take 5 minute breaks between each set. ;o)

Hope the rest serves you well.

From Hamdog Alum on Wed, Nov 30, 2011 at 10:11:33 from 66.188.108.30

I tried cross training for a few days got really bored as well. Nothing substitutes for running.

Total Distance
4.50

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.

Asics Speedstar Miles: 5.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 116.50
Total Distance
5.00

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!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 117.00
Comments
From Rob on Wed, Nov 30, 2011 at 11:37:35 from 187.50.185.99

Slightly more exciting than Jake.

From Andrea on Wed, Nov 30, 2011 at 12:44:12 from 72.37.171.52

Haha not very exciting at all! Looks like you're going to have to make up for Jake and my boring-ness for a while!

From Jake K on Wed, Nov 30, 2011 at 13:05:04 from 155.100.226.53

I'm going back to being exciting soon. Bam did an imaginary 8 x 200m session today. I'm going to do an imaginary 20 x 400m in my head later.

From allie on Wed, Nov 30, 2011 at 13:20:25 from 161.38.218.168

interested.

From Jake K on Wed, Nov 30, 2011 at 13:21:31 from 155.100.226.53

Jeremy Ranch? :-)

From ACorn on Wed, Nov 30, 2011 at 14:37:52 from 68.66.168.22

Yeah that sounds good, I could use some motivation and quality conversation.

From runningafterbabies on Wed, Nov 30, 2011 at 17:40:58 from 71.195.219.247

Tell me the details. I might be able to make it.

From Steam8 on Wed, Nov 30, 2011 at 19:21:39 from 166.70.55.77

I'd love to in a couple of months. 8 for 12 would kill me right now! :)

From Burt on Wed, Nov 30, 2011 at 19:28:40 from 68.14.209.26

Am I invited?

From DaleG on Wed, Nov 30, 2011 at 20:49:19 from 152.216.11.5

I wish I could run an 8 min. pace. LOL.

From Andrea on Wed, Nov 30, 2011 at 21:02:06 from 67.177.21.60

Definitely NOT Jeremy Ranch!

Does anyone have suggestions? The only place I can ever think of is Jordan River Parkway...

Burt - yes you are invited. I will be disappointed if you bail.

From Burt on Wed, Nov 30, 2011 at 21:18:53 from 72.223.93.131

Got it. Saturday. Jeremy Ranch. Between 10am to 12pm.

Total Distance
8.30

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.

Asics Speedstar Miles: 8.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Thu, Dec 01, 2011 at 11:43:44 from 155.100.226.53

Listen to your body not the mileage board!

From allie on Thu, Dec 01, 2011 at 12:46:42 from 24.10.191.18

i think you should go to 2999.9 and then stop. save the .1 for 2012.

my ears are still ringing from the evil wind. so hilarious and miserable at the same time. see you saturday.

From JulieC on Thu, Dec 01, 2011 at 16:23:25 from 70.56.109.75

wish i could join you all since you are really toning it down : D. now i have to go and see how many miles i need to run per day (6 day week) to get to 3000 (I am two names below you Andrea). THAT WIND WAS PUTTING A DAMPER ON MY MOOD during my run.

From JulieC on Thu, Dec 01, 2011 at 16:28:49 from 70.56.109.75

dang i don't foresee it happening since i would need to run 305 miles in 26 running days!!! That 11.73 miles a day. or put another way 70.38 miles a week. EEEEKKS. my former pre bonk self would be all over this. i am not in remission yet so not even going to take on the challenge. Good Luck Andrea! ;D.

From Andrea on Thu, Dec 01, 2011 at 16:41:41 from 72.37.244.100

Jake - you are one to talk about the mileage! Mister had to calculate the number of push-ups last night to make sure you beat June!

Allie - If I used your system of tracking miles, I'd probably be at 2000 still! :)

JulieC - HAHAHA! You should probably try to stay away from remission, at least until you get all healed up!

From RAD on Thu, Dec 01, 2011 at 16:58:08 from 98.202.23.178

I'm impressed that you guys tackled that wind! I wimped out and went to the TM. No fun windy adventures for me :) Wish I could join y'all this Saturday - especially since I might actually be able to keep up! But, 5 gazillion family things are stopping me. Darn that family first.

From ACorn on Thu, Dec 01, 2011 at 18:12:24 from 68.66.168.22

Sounds like fun, I'm planning on it. Thanks!

From Carina on Thu, Dec 01, 2011 at 19:23:09 from 204.15.86.83

Gosh, that's a lot of miles. I won't even get to 2000 :(

Total Distance
4.50

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 116.30
Comments
From RAD on Fri, Dec 02, 2011 at 12:13:11 from 98.202.23.178

ugghh, sounds like what I've been fighting all week. Take care and limit the miles and you should be able to come out okay! Dumb winter :(

From ACorn on Fri, Dec 02, 2011 at 12:31:09 from 24.2.76.146

Dang sore throats and colds! Try a coldbuster from Jamba juice, I don't know if they help tons but they taste great.

From allie on Fri, Dec 02, 2011 at 13:42:28 from 161.38.218.168

i agree on the coldbuster smoothie. feel better.

From Scott Wesemann on Fri, Dec 02, 2011 at 14:07:14 from 205.158.160.209

Emergen C. Start taking it ASAP. I know allie is a fan.

From Burt on Fri, Dec 02, 2011 at 16:59:28 from 68.14.209.26

Now I have that song by Winger in my head. Emergen C! First time love's got a hold on me...

Thanks Scott.

From Andrea on Fri, Dec 02, 2011 at 17:12:11 from 72.37.171.52

Coldbuster huh? I might have to give it a try...back home in TN I had perfected the cold-prevention with Panera Bread and Smoothie King. Pretty sure it was just a total mental game b/c those are my two favorites, but it worked wonders. Why are neither of these in SLC?!

From allie on Fri, Dec 02, 2011 at 17:16:37 from 24.10.191.18

the closest smoothie king is in lehi. james and i always go out of our way to get a smoothie there any time we make a trip to utah valley. as for panera bread -- yes! we need one in SLC!

From Jake K on Fri, Dec 02, 2011 at 17:17:41 from 155.100.226.53

remember when I looked up the closest Panera for you, and it was in Boulder?!!

More reason to run Bolder Boulder next year!

From runningafterbabies on Fri, Dec 02, 2011 at 22:38:49 from 71.195.219.247

I second the motion for a Panera Bread Co. Keep pounding that Vitamin C/EmergenC/AirBorne. I swear the stuff works - at least it did for me a couple weeks ago.

I won't be able to make it to the run tomorrow :( Have fun!

Total Distance
11.00

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
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.20
Comments
From Hamdog Alum on Sat, Dec 03, 2011 at 23:05:37 from 24.240.65.116

Congratulations! I've had 2 in my life. Although, I haven't had any since I started running again a year and half ago. Nice run today!

Total Distance
5.50

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 :)

Saucony Omni 8 Miles: 5.50
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 115.80
Comments
From Bonnie on Sun, Dec 04, 2011 at 19:17:59 from 64.119.33.134

Weren't Fritz and Emily rocking today??!!!

And so many men that qualified for the trials. Really happy to Ryan Bak's time! And Clint Verran is going to the trials for the 4th time!

I hope you get your "legs" back this week Andrea ... I am sure the downtime will do you good and you will come back stronger than ever.

Total Distance
0.00

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.20
Comments
From Jake K on Mon, Dec 05, 2011 at 11:56:55 from 155.100.226.53

Haha we are definitely thinking about the same things this morning! :-)

From Andrea on Mon, Dec 05, 2011 at 11:58:57 from 72.37.171.52

Well I definitely didn't sleep well last night, so I had a lot of time to think about it!

I need a puppy....that would make everything better.

From Bonnie on Mon, Dec 05, 2011 at 11:59:22 from 64.119.33.134

Did you see those 1/2 marathon times from Las Vegas last night???? Holy cow, I counted 12 guys 29:50 or less through 10K! Craig Curly (from here in Tucson) ran a 14:29 for the first 5K!!!! I thought for sure we were going to see a 1:01:xx out of someone! The top 3 women (Willis, Hastings, McGregor) were on 1:09 pace at 10K!

From Bonnie on Mon, Dec 05, 2011 at 12:02:11 from 64.119.33.134

I agree, a puppy makes everything good!

I was pretty depressed a couple of weeks ago, so Dean bought me a nice pategonia hoody I had been admiring as an early Christmas present. In the meantime, before it got here, I went out and got a kitty (we already have 2 dogs). When the "gift" arrived Dean did not know what to do with it, if he gave it to me early he felt compelled to buy another present for Christmas, but he did not really think I looked that depressed anymore because of the cat ;-). In the end, because I saw the package, I got the gift -- and the kitty!!

From JulieC on Mon, Dec 05, 2011 at 12:44:16 from 67.41.189.103

those mind games about "what ifs" are the pits!! but I have no doubts that come four years you will be well within the mark. Ahhhh skiing!!! that is the ticket!! : D.

From Oreo on Mon, Dec 05, 2011 at 12:47:26 from 206.81.136.61

I hear ya.. let's hit the slopes.

From Hamdog Alum on Mon, Dec 05, 2011 at 20:25:08 from 24.240.65.116

I can't believe you guys are short on snow? Wouldn't you in most years have enough to get out in early December?

From Jake K on Mon, Dec 05, 2011 at 21:13:32 from 67.177.21.60

Resorts are open, barely... and conditions in our realm (the backcountry) aren't good right now... the coverage is very thin so its a rock party out there. Last year we had gotten like 15 feet of snow by this point!

From Lily on Tue, Dec 06, 2011 at 00:08:24 from 67.199.178.210

Don't worry, let 2012 be the lucky year. Redemption my friend! :)

Bonnie- your christmas presents cracked me up. I love Cat's btw. I have a ragdoll. Every heard of those? :)

Total Distance
5.00

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
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.20
Comments
From Rob on Tue, Dec 06, 2011 at 11:35:24 from 204.15.86.95

I really like how Jeff named his dog Moxie, cause he runs with Moxie every morning.

What kind of dog are you going to get? I have a Border Collie but she's only good for about 5 miles before she peters out.

From Andrea on Tue, Dec 06, 2011 at 13:03:27 from 72.37.244.100

I like Jeff's too!

It's actually unlikely that I will get a dog anytime soon. I live in a condo with no backyard. But fostering a dog will be more likely - may favorites are german shorthairs, weimaraners, vizslas, and goldendoodles :)

If you ever need a dog-sitter, Jake and I would totally jump at the chance!!

From Scott Wesemann on Tue, Dec 06, 2011 at 13:08:00 from 205.158.160.209

Thanks for posting the hip strenghtening link. I was just reading last night about hip strength and injuries. Some docs think weak hips are the cause of most leg/knee issues. I want to add some hip work to my routine. I'll check this out.

I'll keep you guys in mind RE the dog-sitting. :)

From Rachelle on Tue, Dec 06, 2011 at 14:56:02 from 159.212.71.199

LOVE the dog name. Please follow through with this one. :)

And dam you and Jake a brave. It is freezing outside today. brrrrr

From JulieC on Tue, Dec 06, 2011 at 14:58:14 from 67.41.189.103

well Tempo is much much much better than Fartlek ; D.

From Andrea on Tue, Dec 06, 2011 at 16:28:33 from 72.37.171.52

Well I tend to shorten names, so Fartlek wouldn't work well for me. Not that it's a bad name or anything!!! I think it's cute :) The shortened for Tempo is Temp which just sounds like the mountain, so it's a double win - running and mountain in the same name!

From Smooth on Tue, Dec 06, 2011 at 16:35:42 from 174.27.205.151

My running friend has a weimaraner named Sky. She ran a 19 miler with us once. She is a great running dog with sweet and peppy personality. She even did strides and fartleks with us! :)

From Rob on Tue, Dec 06, 2011 at 16:38:36 from 204.15.86.95

Weird, why would anyone shorten their actual name to something else. I guess what ever you like Andre.

From allie on Tue, Dec 06, 2011 at 16:47:14 from 161.38.218.168

i used to have a dog named allie. we confused each other all the time.

i like the name gu.

thanks for the hip clip -- it really is an important area to keep strong and balanced. i need to start fire hydranting again.

From Rob on Tue, Dec 06, 2011 at 16:51:57 from 204.15.86.95

Oops, I recalled that. It didnt come out quite right.

From allie on Tue, Dec 06, 2011 at 16:55:51 from 161.38.218.168

ha. i understood. :)

From Smooth on Tue, Dec 06, 2011 at 17:05:57 from 174.27.205.151

I just read the link and watched the You-tube! Very helpful and comprehensive. I'm going to include that in my *myrtl* strengthening routine! THANKS for sharing!!!

From Kelli on Tue, Dec 06, 2011 at 19:24:19 from 71.219.83.156

LOVE the puppy name! PERFECT!

From Kelli on Tue, Dec 06, 2011 at 19:26:02 from 71.219.83.156

BTW, we had a Vizsla for 14 years---they are truthfully THE BEST dog out there. His name was Willie and he like to run amok so he was not very useful in the dunning department.

From Hamdog Alum on Tue, Dec 06, 2011 at 20:37:23 from 24.240.65.116

Tempo is super cool and fitting for you guys!

Total Distance
8.00

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
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.70
Comments
From Oreo on Wed, Dec 07, 2011 at 15:02:50 from 206.81.136.61

I watched that last night.. Awesome to see those who really want to change their lives. 5:05 winning time. Pretty cool.

Total Distance
8.10

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.

Saucony Kinvara 2 Miles: 8.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 117.00
Comments
From RAD on Thu, Dec 08, 2011 at 15:31:01 from 98.202.23.178

Interesting article. Men DO spend money on shoes and clothes too - see, it's not just women (me saying over my shoulder to my husband). I'm still taller than the average guy...by 2 inches! No wonder none of the clothes ever fit me anyway.

Nice run out there! I was afraid you guys were going to say it was warm today.

From Scott Wesemann on Thu, Dec 08, 2011 at 18:09:06 from 205.158.160.209

So will this 'little' run be before or after Olympus? :)

From allie on Thu, Dec 08, 2011 at 18:29:31 from 161.38.218.168

15.4% for a 10k vs. 10.2% for a marathon? this is unfathomable to me.

we'll be there saturday.

From Andrea on Thu, Dec 08, 2011 at 19:08:30 from 72.37.171.52

RAD - Guys definitely send money on running gear. I know Jake spends way more money on shoes than I do (but that might be because he runs twice the amount that I do too!)

Scott - Oh, I meant we were going to do Olympus on Sunday! But if you want to join us, you are more than welcome to!

Allie - I do still hate the 10k more than the marathon...it's pretty close though. My mind must not have "gotten over it" yet!

From Kam on Fri, Dec 09, 2011 at 13:28:23 from 68.66.163.179

10k's aren't very fun, but they are over in much less than an hour. A marathon is at least 3x as long suffering, not to mention the recovery afterward.

From Kelli on Fri, Dec 09, 2011 at 15:47:06 from 71.219.83.156

I take a marathon over a 10k any day! I am beginning to think a marathon is my favorite distance.

I spend way too much on running clothes, WAY too much! But, I am frugal when it comes to the shoes-I stock up when they are half off! I bet my husband spends as much as I do when you put clothes and shoes together---he goes through way more shoes than i do on half the mileage. Running is so not FREE.

I am a little taller than average woman, I weigh a tiny bit less than the average---that is a plus!!!!

Interesting stuff.

From Jake K on Fri, Dec 09, 2011 at 15:54:42 from 155.100.226.53

10K is definitely the worst... especially at altitude! Its all-out right from the gun... you can never really get too comfortable.

Total Distance
4.50

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
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.00
Total Distance
13.00

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.

Asics Speedstar Miles: 13.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 116.00
Comments
From Kelli on Sat, Dec 10, 2011 at 16:23:52 from 71.219.83.156

Nice to meet you guys this morning, it was a GREAT run, nice and "pokey." Sorry we could not join you guys for breakfast, my husband wanted to get home and get cleaning since I did not do it yesterday (bad wife). Wish I could have heard the stories!!!

From RAD on Sat, Dec 10, 2011 at 17:06:13 from 98.202.23.178

gotta love a good run with company and then breakfast afterward to boot!

Total Distance
0.00

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.


 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.80
Comments
From Kelli on Sun, Dec 11, 2011 at 21:06:37 from 71.219.83.156

Looks like fun, and you got UP above the gunk in the air so that was nice! Be careful on that ice, it can do some serious damage to your buttocks if you fall. ;o)

From runningafterbabies on Sun, Dec 11, 2011 at 21:19:25 from 71.195.219.247

Awesome!

From Scott Wesemann on Mon, Dec 12, 2011 at 11:59:57 from 205.158.160.209

Sweet! I like the pics. This is one of my favorites in the winter, but the descent isn't any fun on the steep slick 'trail'. Luckily there isn't much snow and ice to deal with up near the summit right now.

From Andrea on Mon, Dec 12, 2011 at 12:08:36 from 72.37.244.100

Kelli - It was nice to get out of the inversion!

Scott - We saw quite a few trail runners out there, but they weren't nearly as hard-core as you. I don't think any of them made it farther than 2 miles!

Total Distance
8.60

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!


Saucony Omni 8 Miles: 8.60
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 115.50
Comments
From Bonnie on Mon, Dec 12, 2011 at 12:10:04 from 150.135.114.85

What a great looking couple!

I really don't wear heels anymore, I have a couple pairs of "rockport fancy shoes", but just can't do it anymore. I am too old to care ;-). I guess if I absolutely had to, I would look for a cool pair of wedge-type shoes.

The pictures of Mt. Olympus are so stunning!!! You, and Jake, live a charmed life!!

From Bonnie on Mon, Dec 12, 2011 at 12:10:38 from 150.135.114.85

... too bad you are so boring ;-) (playing on Jake's discussion of young family members)

From Rachelle on Mon, Dec 12, 2011 at 12:42:14 from 199.190.170.24

You guys look great all dressed up. :) You are absolutely goregous Andrea!! And yes I wear heels almost everyday. I am afraid of revealing my true height and still working on inventing high heeled running shoes. :D

From RAD on Mon, Dec 12, 2011 at 17:18:34 from 98.202.23.178

yes, it can get hilly out there in Sandy, but the hills are good for us. HEELS, not so much :) I'm the opposite of Rachelle, being 6 feet tall, I rarely wear heels - kind of pointless. Especially with a husband who is shorter than I am anyway.

From Andrea on Mon, Dec 12, 2011 at 17:32:06 from 72.37.171.52

Bonnie - thanks!

Rachelle - you wear heels every day? I guess you just get used to them!

RAD - Being tall definitely diminishes the need for heels! Jake is about 1 inch taller than me...he was on his toes when the picture was made :)

From JulieC on Mon, Dec 12, 2011 at 23:57:52 from 67.41.190.35

Great looking pair!! I NEVER wear heels. My sister in law does almost everyday-- the REALLY high ones that LOOK painful. Don't get why her calves don't suffer. She just started running so it will be interesting to see how her legs hold up there.

From Kelli on Thu, Dec 15, 2011 at 20:02:14 from 71.219.80.158

WOW, what a great looking couple you two make! You need to both be on the cover of some fitness magazine!

And, you must be VERY young if your dress from sophomore year is that cute! Mine would scare people.

From runningafterbabies on Wed, Dec 21, 2011 at 13:16:04 from 71.195.219.247

This is kind of late to be adding to the thread but I couldn't resist. I almost never wear heels either. I feel really awkward and I'm afraid I'm going to trip and fall. You look gorgeous!

Total Distance
4.40

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)


 

Saucony Kinvara 2 Miles: 4.40
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.00
Comments
From Rob on Tue, Dec 13, 2011 at 12:57:27 from 72.254.18.140

That is awesome. I wish I had a running wife, my Christmas shopping would be done.

From Andrea on Tue, Dec 13, 2011 at 13:04:44 from 72.37.244.100

Nothing says you are an obsessive runner quite like a running necklace :)

From Jake K on Tue, Dec 13, 2011 at 13:06:11 from 155.100.226.53

Nothing says "I promise we won't do as much scary stuff this year" like getting you a necklace instead of a new ice axe and crampons

From Rob on Tue, Dec 13, 2011 at 13:41:43 from 72.254.43.166

You guys realize there is an Olympics in 2014 too. Just saying....

From Jake K on Tue, Dec 13, 2011 at 13:47:37 from 155.100.226.53

Yeah we are practicing our couples ice dancing in our spare time. Hopefully we can make the Olympic trials in either that or curling.

From Scott Wesemann on Tue, Dec 13, 2011 at 13:59:22 from 205.158.160.209

I like the ice axe and crampons idea.

From Andrea on Tue, Dec 13, 2011 at 14:03:04 from 72.37.244.100

Bday and Christmas presents from Jake in the last few years - 2 ice axes, crampons, beacon, shovel, bear vault...my parents won't think he's trying to kill me this year!!

From Jake K on Tue, Dec 13, 2011 at 14:05:21 from 155.100.226.53

dynafit ski crampons, climbing helmet...

Basically I have just been outfitting you for SAFETY!

From Scott Wesemann on Tue, Dec 13, 2011 at 19:46:40 from 205.158.160.209

Wow, Jake knows what he is doing in the present dept. I drop hints like that to my wife all the time and I end up with ties and underwear.

From Bonnie on Wed, Dec 14, 2011 at 19:15:36 from 128.196.228.134

That is an awesome Christmas present! I guess crampons are kind-of the equivalent of a dishwasher - yes, it is a helpful gift, but lacks the romance ;-) -- although Jake seems like a lucky guy in that Andrea might see the romance in crampons.

Scott, you poor guy, did you want a gold necklace?

From Scott Wesemann on Fri, Dec 16, 2011 at 13:05:33 from 205.158.160.209

Hi Bonnie- No I want crampons, ice axes and avy beacons. :)

Total Distance
9.20

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.

Asics Speedstar Miles: 9.20
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 116.20
Comments
From Carina on Wed, Dec 14, 2011 at 12:03:33 from 204.15.86.83

Nice run, and nice review. Now I really want to read this book!

From Jake K on Wed, Dec 14, 2011 at 12:04:43 from 155.100.226.53

Its probably the best $10 I've spent on a book in who knows how long. Totally worth picking up, Carina!

From Rob on Wed, Dec 14, 2011 at 12:08:27 from 62.50.221.97

If it's in soft copy I'm buying it now. Thanks!

From Teena Marie on Wed, Dec 14, 2011 at 15:54:35 from 174.27.201.172

Hmmm ... I definitely need to check out that book!! :)

Very nice early Christmas gift, btw. :)

From ACorn on Thu, Dec 15, 2011 at 02:33:50 from 24.2.76.146

Nice miles and thanks for the book review!

From Kelli on Thu, Dec 15, 2011 at 19:58:22 from 71.219.80.158

Save me the reading time, which comes first?????

From Hamdog Alum on Sat, Dec 17, 2011 at 23:36:34 from 24.240.65.116

What a great idea for a book. I'll have to read that one!

Total Distance
8.20

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.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.80
Comments
From RAD on Thu, Dec 15, 2011 at 11:41:22 from 98.202.23.178

Wish I could even think about doing a long run at that pace. Maybe I'll have to join you guys and start the 'sag wagon' group behind y'all! :)

I ran up in the foothills behind my home today (SW corner of the valley) and I could see the thick blanket of fog/smog in the valley - you couldn't even see the houses at daybreak just 5 miles away. It was crazy! I was certainly thankful for my home and 'hood 'above it all' today!! :)

From Carina on Thu, Dec 15, 2011 at 11:53:32 from 204.15.86.83

So wish I could keep up :/ maybe in a year.

From Rachelle on Thu, Dec 15, 2011 at 12:30:58 from 199.190.170.29

I can only dream of keeping up that pace for a LR. I'll come along with RAD on the sagging wagon. :D

From JulieC on Thu, Dec 15, 2011 at 12:43:30 from 67.41.190.35

Andrea-- I work this Saturday but count me in on Christmas Eve if you all are still in town...Let me know. Rachelle, if you can come that would be great then I wouldn't have to try and keep up. I am on easy pace mode. I ran all those paces during the summer and need a break. Probably end up with 7:40 to 7:45 AP.

From allie on Thu, Dec 15, 2011 at 12:45:27 from 24.10.191.18

if enough people come, multiple groups will form for different paces. i think all of you ^ should come. it's lots of fun, and it's so much easier to go that kind of distance in the cold when there are a bunch of other people to do it with.

we usually float down the river for the second half of the run anyway. the mileage still counts.

From Andrea on Thu, Dec 15, 2011 at 12:52:57 from 72.37.244.100

I'm with Allie. Honestly, I think everyone is in easy base period right now and pace doesn't really matter.

I know that Emily Bates is coming and she just ran a marathon a couple weeks ago, Kassi Harmon is 20 weeks pregnant, and Allie floats really slow down the river! So it would probably be best running slower for all of us.

From Jake K on Thu, Dec 15, 2011 at 13:14:51 from 155.100.226.53

right now I'm just daydreaming about a relaxing wintertime float down the Jordan River

From emruns on Thu, Dec 15, 2011 at 14:16:17 from 76.27.114.171

I so want to run with you guys! But, I have a choir rehearsal at 9. Since I am the director, I guess that means I need to go. Please say that you will be running next Saturday, even though it is Christmas Eve. I will definitely be there.

Total Distance
4.50

AM - 4.5 miles up towards Sugarhouse with Jake and back. Glad it's Friday...

Saucony Kinvara 2 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 116.60
Comments
From Rob Murphy on Fri, Dec 16, 2011 at 12:27:34 from 205.127.70.66

Friday and two straight weeks off!!

Oh wait.... I keep forgetting that everyone isn't a teacher.

From RAD on Fri, Dec 16, 2011 at 12:45:47 from 98.202.23.178

love Fridays!

From Rachelle on Fri, Dec 16, 2011 at 13:10:08 from 199.190.170.30

Love fridays!! And Rob I am always so jealous of teachers this time of year.

From Kelli on Fri, Dec 16, 2011 at 20:41:48 from 71.219.80.158

I'm a teacher! But, now I am at home with 4 bored kids that I have to entertain so it is a toss up!

Have a good weekend! We debated joining you guys again, it we a good push for me to try to keep up with your easy run. ;o) BUT we have decided to sleep in and hit the hills of Herriman later. We are very tired! You guys have fun! Are you going to do it next weekend? We will come!

Total Distance
11.00

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. 

Asics Speedstar Miles: 11.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 116.60
Comments
From allie on Sat, Dec 17, 2011 at 14:25:57 from 24.10.191.18

sorry we missed you guys this morning. sounds like you had a great run at a quick pace! hope your hamstring is okay.

From Rob Murphy on Sat, Dec 17, 2011 at 20:29:51 from 76.27.122.13

Riding in the car today Abby asked when you and Jake would be coming over for dinner again and would you be bringing desert.

From JulieC on Sat, Dec 17, 2011 at 22:50:03 from 71.35.249.158

how was the movie? so want to go to it. Work the weekend though. Hope the hamstring heals up quick. In this cold weather it is very important to run at least two miles easy before jumping it at your usual.

From Jake K on Sun, Dec 18, 2011 at 01:47:08 from 67.177.21.60

Julie - lots of great Tom Cruise sprinting scenes, as you would expect from a mission impossible movie! It was actually pretty entertaining and a lot better than most 4th installments of a movie franchise are!

From SlowJoe on Sun, Dec 18, 2011 at 12:01:53 from 74.195.74.62

Good run -- that's quite a group if you were the "weakest link!"

Total Distance
0.90

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!

Saucony Omni 8 Miles: 0.90
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.20
Comments
From Bonnie on Sun, Dec 18, 2011 at 12:56:46 from 150.135.114.85

Oh Andrea, so sorry to hear about this. If you are able to run 4-5 miles/day every couple of days or so you won't lose much fitness (or at least as quickly) for a couple of weeks. Not exactly the same thing, but Greg talks about this in his marathon recovery article: http://runningtimes.com/Article.aspx?ArticleID=12469

"train smarter, not harder" (a quote that a physiologist with the Mammoth Group has on his wall and one that Deena Kastor quotes often)

From Andrea on Sun, Dec 18, 2011 at 13:18:54 from 67.177.21.60

Thanks Bonnie. I'm just frustrated. I thought I had this beat - it hasn't hurt in over a month and didn't bother me at all during the marathon. My back has been tighter the last week, but I'm not really sure why. I'm finally ready to get my mileage back up, then the pain just came back yesterday and feels as bad as ever! That's the problem with back injuries - they are so hard to fix and can cause a lot of other injuries like the hamstring strain.

Thanks for the article. I think I will be able to maintain some sort of fitness...it's off season anyways. Better to try to fix it now and lose a little fitness than have it turn into a major injury where I can't run at all. Gotta keep telling myself this!!

From Fritz on Sun, Dec 18, 2011 at 16:47:48 from 173.10.22.170

I could introduce you to spin bikes, ellipticals or stairmasters if you want. :) They work well when running isn't an option. I hope the hamstring feels better soon.

From ACorn on Sun, Dec 18, 2011 at 16:54:09 from 24.2.76.146

Sorry about the hamstring! Good luck with your recovery.

From allie on Sun, Dec 18, 2011 at 18:17:42 from 24.10.191.18

sometimes coming back after a marathon takes time and patience -- read my blog from the end of september until now and you will see i just *barely* started hitting normalish mileage weeks again. it took me 2.5 months! sometimes the body bounces right back, and other times it says "wait a minute, you just put me through hell. give me some time."

you are right in that it's better to take some down time now when it's easy (inversion, cold -- perfect off season weather!) than to still be dealing with this when you are trying to ramp up for racing in 2012.

good luck and i hope everything recovers quickly. try an eggnog soak. ;)

From Andrea on Sun, Dec 18, 2011 at 18:20:57 from 67.177.21.60

Just signed up for a 7-day free pass to 24 hour fitness. Spin class + body pump + stair climber = bring it on. As long as I'm good for a long New Years Eve run, I'll be happy!

From Fritz on Sun, Dec 18, 2011 at 18:28:25 from 74.82.64.144

Sweet. The sugar house gym is probably the worst but I still go there because it's the most convenient. Britney is the best spin instructor and she teaches the 5:45 am spin class at sugar house and the 6 am class at the 9th east (54th south) location.

From Superfly on Sun, Dec 18, 2011 at 20:53:23 from 74.211.21.81

I've had the same injury on and off for the last 3 years. The thing that I've found to be most effective is. Laying on your stomach and having someone else use the "stick" and roll it up and down the hammy very slow and with as much pressure as you can handle. When mine starts to ache I'll have my wife roll it out hard for a few days and it's kept me out running.

From runningafterbabies on Sun, Dec 18, 2011 at 22:01:05 from 71.195.219.247

I know how frustrating it is to not be completely healthy, even on a "recovery" cycle, but I know you'll be able to bounce back when you start training hard again. Use this time to relax, rest, cross train if necessary and most importantly to heal so you can be 100% for 2012. Hang in there!

From Lily on Mon, Dec 19, 2011 at 00:03:15 from 67.199.178.210

Hope it resolves itself soon. I know this road all to well. So frustrating!

From Hamdog Alum on Mon, Dec 19, 2011 at 09:46:28 from 24.240.65.116

Those classes will keep you going! Down time is fun time - go enjoy some things you don't normally get to do when running high miles. Cross train to keep your sanity, but do a little indulging and Allie is right about how long sometimes the body needs for recovery. This past marathon kicked my rear end and I'm approaching a 2.5 month recovery myself. Also a little healing a day is the key. Even the smallest amount of progress is a step in the right direction.

From Bonnie on Mon, Dec 19, 2011 at 11:34:36 from 150.135.114.85

Andrea, if you ever have a long weekend you need to come out this way, I can introduce you someone who can evaluate what is going on with you (John our ART guy) -- many of the US elites come see him (the Halls, Lauren Fleshman, all the McMillan runners, and many more ...). Going to his office is like going to the who's-who in distance running, throwing, triathloning, etc.

He is not expensive (and takes insurance). I swear, if you come and give him a couple days he can help...

From Jake K on Mon, Dec 19, 2011 at 11:46:05 from 155.100.226.53

Bonnie - is John located in Phoenix? We are coming down that way to see my parents, but not until early February.

From Bonnie on Mon, Dec 19, 2011 at 11:55:51 from 150.135.114.85

yes, he is in Chandler ... you most definitely have to see him when you are here. I will come up and see you too!! I will make sure they fit you in ... the unfortunate thing about "word getting out" is that he is very busy ;-). You will like him. You can read about Lauren Fleshman's experience here: http://asklaurenfleshman.com/journal/2011/04/13/when-4-days-in-phoenix-turns-into-20/

From Jake K on Mon, Dec 19, 2011 at 12:01:44 from 155.100.226.53

interesting.. i have heard of him (through your blog, Lauren Fleshman's, etc - you are in elite company Bonnie!). My parents actually live in Chandler. We're in town the second weekend on February for a long weekend.

Total Distance
0.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JulieC on Mon, Dec 19, 2011 at 13:43:39 from 71.35.249.158

to answer yesterday's question.....EASY miles after a few rest days CROSS-training and a GREAT MASSEUSE!! don't be discouraged. You will pull out of it. I did.

From JulieC on Mon, Dec 19, 2011 at 13:48:13 from 71.35.249.158

I think because we run so well in training and in our race that we think (at least runners like ourselves) that we don't need to cut back....A marathon is EXTREMELY stressful on the body...and my thought is that what happens to our body is ADRENAL fatigue....the hormone that handles stress..if you look about adrenal hormones...back pain is listed if is low and this isn't because of a disease but from OVERtraining ourselves. Just take a few yoga moments and sleep 8 hours a night. Let your body heal and your levels will come back up all on their own with healthy eating and sleep habits and decreasing mileage. I feel my adrenal hormones are back to where they were FINALLY and so my body and back aches I was having A LOT of is now dissipated. Just a theory of mine.

From Andrea on Mon, Dec 19, 2011 at 14:54:38 from 72.37.171.52

Yeah, I probably should've taken 1-2 weeks completely off from running...but there always seems to be a reason TO run. One of the biggest challenges for runners is taking time off, and the ones that do it are the ones that stay healthy. I'm doing pretty good on the sleep, now I just need to eat healthier so I don't feel like I have to run!

Total Distance
0.00

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! 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 117.50
Comments
From Jake K on Tue, Dec 20, 2011 at 11:17:26 from 155.100.226.53

Nice workout!

From Russ on Tue, Dec 20, 2011 at 12:48:19 from 74.114.3.253

Love the competitive spirit! It's amazing how the gym brings it out in us.

From Jake K on Tue, Dec 20, 2011 at 12:53:38 from 155.100.226.53

I still think you should have worn my discovery channel team jersey!

From Rob Murphy on Tue, Dec 20, 2011 at 23:13:43 from 76.27.122.13

I won't tell anyone if you decide to raise your mileage for Sunday to an even 1.

From Kelli on Wed, Dec 21, 2011 at 15:01:40 from 71.219.80.158

Oh crud, sorry about your aches and pains---but I LOVE spin class. It is a great workout if you push yourself, and I am sure you did!

Have a great Christmas, aren't you guys headed out of town?

From Andrea on Wed, Dec 21, 2011 at 15:42:53 from 72.37.244.100

Kelli - yeah, we are headed southeast for a Tennessee Christmas :o) I'm going to make Jake listen to the song about 100 times on the way there! We'll be back on the 30th, so I'm still hoping for a New Years Eve run party.

From Kelli on Wed, Dec 21, 2011 at 17:09:46 from 71.219.80.158

Love that song. I was actually wondering WHY Tennessee in that song, is Amy Grant from Tennessee? She must be. BUT I like the Alabama version of the song best. ;o)

Have a great Christmas, travel safely, and maybe we will join you for that run.

Total Distance
1.20

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

Saucony Kinvara 2 Miles: 1.20
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.60
Comments
From Chad Robinson on Wed, Dec 21, 2011 at 11:37:26 from 50.73.39.89

I see you have signed up for the Fritz 101 course. Let's hope you don't have to take and graduate level courses.

From Jake K on Wed, Dec 21, 2011 at 12:18:14 from 155.100.226.53

Funny how they didn't list Jenny B's gold and Centro's bronze from the WC. Those seem a lot more impressive than the 100K team getting a silver in a (relatively) noncompetitive event. Although maybe they are classifying the 1500m as middle distance and separating the categories. They must be drawing a line, b/c I would definitely put "Morgan Uceny's entire 2011 season" on there as well.

From RAD on Wed, Dec 21, 2011 at 12:35:34 from 98.202.23.178

Nice workout in the Fritz program!

From allie on Wed, Dec 21, 2011 at 13:10:08 from 24.10.191.18

lagat makes three of the ten spots! very nice. jenny b's gold was definitely one of my favorites this year. there was also that special moment at the utah valley marathon when the inflatable finish line momentarily collapsed with runners underneath it and others trying to get through.

From Jon on Wed, Dec 21, 2011 at 22:15:49 from 98.71.175.203

I think it's pretty cool there's a trail and an ultra on the list!

From Jake K on Thu, Dec 22, 2011 at 11:18:48 from 155.100.226.53

Jon - I'm sure you probably feel the same way as me... Mike Wardian and Max King ABSOLUTELY deserve to be on that list. They may not have the individual performances like Rupp/Lagat, but man - they are so consistent, durable, and can race on any type of terrain. Plus they pretty much both seem like regular, blue collar guys. I love it. Definitely two guys that inspire me a lot.

Total Distance
1.00

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.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 118.20
Comments
From Rachelle on Thu, Dec 22, 2011 at 12:11:35 from 199.190.170.29

Gaining weight can be incredibly frustrating but you have to remember that it is not really realistic to maintain your marathon weight all year long. I have always heard that it is better to train at a little higher weight to avoid injury anyway. Plus it is probably because of all the muscle you've been gaining with the weight training. :D

From Jake K on Thu, Dec 22, 2011 at 12:15:37 from 155.100.226.53

I've heard the same thing echoed from tons of coaches, Rachelle. Its impossible to maintain "race weight" year round, otherwise you end up sick and injured all the time (ie. Dathan Ritzenhein)

From Jake K on Thu, Dec 22, 2011 at 12:16:05 from 155.100.226.53

I hate picking on him, but he's just the first example that popped into my head

From Andrea on Thu, Dec 22, 2011 at 12:18:35 from 72.37.244.100

Rachelle - yes, I agree. I'm hoping to stay around 117-118 (I was 114-115 during marathon training). I just get anxious when I start seeing the climb! But I will say, my upper body is starting to look a little less scrawny :o)

From Jake K on Thu, Dec 22, 2011 at 12:19:34 from 155.100.226.53

Pretty soon you'll be able to wear arm warmers and they won't slip off! :-)

From Fritz on Thu, Dec 22, 2011 at 12:36:47 from 65.116.116.6

Quite possibly the most obsessive person in the world about numbers, Lance Armstrong, would train at around 160 pounds but raced closer to 150.

From ACorn on Thu, Dec 22, 2011 at 22:02:27 from 174.253.182.125

Only a runner would worry about gaining 4 pounds. Nice cross training!

From Bonnie on Thu, Dec 22, 2011 at 22:12:43 from 64.119.33.134

Ditto to all of these comments ... you can lose 5 lbs your first two weeks back to training again ... it is no big deal (and according to actuaries is more healthy anyway ;-))

From JulieC on Thu, Dec 22, 2011 at 22:42:07 from 71.35.249.233

winter time is an automatic weight gain time....hibernation mode....our bodies know we need to stay warm so just think of it as fuel for the freezing outdoor temps :D

Total Distance
5.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.20
Comments
From DaleG on Fri, Dec 23, 2011 at 21:42:59 from 152.216.3.5

Merry Christmas!!!

From Bonnie on Sat, Dec 24, 2011 at 12:12:57 from 150.135.115.190

Merry Christmas Andrea!

I love Knoxville, we spent a lot of time there when we lived in Nashville (for the mountains, and the vet school where we ended up taking both of our dogs!).

Total Distance
10.00

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
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From JG on Sun, Dec 25, 2011 at 11:53:06 from 71.59.27.33

Merry Christmas Andrea! Glad your hammy is feeling better! Hey, have you ever run th Knoxville Half? It is April 1, I am thinking about doing it as a 2 week tuneup to Boston.

From Bonnie on Sun, Dec 25, 2011 at 12:16:54 from 150.135.115.190

YEA!

From Andrea on Sun, Dec 25, 2011 at 23:58:33 from 69.131.218.205

Merry Christmas to you too! I have run the Knoxville Half before, and it's a pretty rolling hills course. Definitely not a PR course but it would be a great tune-up for Boston! I would guess that it is more difficult than the last half of Boston. The course profile is at this site - http://www.knoxvillemarathon.com/Participant_Info/raceinfo/halfmarathon.htm

From JG on Mon, Dec 26, 2011 at 17:25:56 from 71.59.27.33

Thanks Andrea ... one of my best friends from Atlanta moved there last fall & he is wanting me to come visit. I figure 2 weeks before my big race, I am not looking for a PR ... would be thrilled with 13 miles at 6:50 pace ... which is my stretch pace for Boston. I lived in Knoxville 40 years ago ... went to Cedar Bluff Elementary & my Dad was Head of Webb Middle School. I am trying to get my son to run his first half with me there ... it sounds really cool finishing in Neyland stadium! He says he'll do it ... but time will tell if he will put in some long runs ... 14 year olds say they will do anything, but there are lots of things he would rather do than run! :)

Total Distance
10.00

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)

Saucony Kinvara 2 Miles: 10.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
Comments
From Rachelle on Sun, Dec 25, 2011 at 13:42:49 from 199.190.170.28

Merry Christmas Andrea!! I am so glad to hear you are back to running and feeling better. :)

From Adam RW on Mon, Dec 26, 2011 at 17:40:05 from 155.101.152.123

A day late, but Merry Christmas none the less! I hope it was a wonderful day for you.

Total Distance
10.10

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
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
Comments
From Jake K on Mon, Dec 26, 2011 at 16:07:54 from 69.131.218.205

Moose Tracks is not "southern" food! :-)

From Bonnie on Mon, Dec 26, 2011 at 16:51:40 from 150.135.115.190

it is if it is fried!

(and, by the way, I caught you posting as Andrea earlier ;-) ).

From Jake K on Mon, Dec 26, 2011 at 17:48:24 from 69.131.218.205

We'll have to try and make some deep friend moose track tonight! haha

Total Distance
10.00

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
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From JulieC on Tue, Dec 27, 2011 at 13:49:57 from 70.56.111.22

obviously you are NOT in SLC to have 40 degree weather and rain!! :D. Deep quote. Like it.

Total Distance
10.00

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
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From Hamdog Alum on Wed, Dec 28, 2011 at 16:23:19 from 24.118.88.170

Nice mileage the last few days. Your back must be manageable.

From Scott Wesemann on Wed, Dec 28, 2011 at 18:00:16 from 75.162.70.118

Solid week so far. You're cranking out some great runs.

From JulieC on Wed, Dec 28, 2011 at 23:27:15 from 67.41.188.93

wow!! 10 milers in a row!! lots of 'em!! : D

Total Distance
5.25

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?

Saucony Omni 8 Miles: 5.25
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Kelli on Thu, Dec 29, 2011 at 14:50:33 from 71.219.80.158

Hey, I just finished your book recommendation (Which comes first: Cardio or Weights?) and it was indeed a very informative book. I took many notes and kept calling my husband in to read parts to him. I like the way he approached it all, and when he would admit that there just is not an answer!

From JulieC on Thu, Dec 29, 2011 at 17:10:15 from 67.41.188.93

I can't. I work. Going long tomorrow, looking for company.

From JulieC on Thu, Dec 29, 2011 at 17:11:13 from 67.41.188.93

so cardio or weights, which is it? I hate weight lifting so I sure hope it is about CARDIO!!!

From Kelli on Thu, Dec 29, 2011 at 17:51:02 from 71.219.80.158

It is whatever you want it to be (or, I should say, whatever your focus is). That was the gist of that question, anyway. But the book answers MANY more. It is GOOD.

From Rob on Thu, Dec 29, 2011 at 18:46:56 from 184.167.120.210

I'm interested in the New Years Eve run, keep me posted.

From Jake K on Fri, Dec 30, 2011 at 13:01:31 from 155.100.226.54

Kelli - I'm glad you liked the book. So many interesting nuggets of information in there - I feel like I need to re-read it already! The author's blog is one of our favorites and you learn something new and interesting every day from it: http://sweatscience.com

From JulieC on Fri, Dec 30, 2011 at 15:44:25 from 67.41.188.93

How about a PM run? Anytime after 6:45 pm. : D. Was thinking 11pm but some people are normal and actually do other things then run on New Year's Eve ; D.

From Kelli on Fri, Dec 30, 2011 at 16:10:04 from 71.219.66.129

I just checked it out from the library, but I think I may have to buy it. It would be good to read now and then as a reminder of what I am doing right and WRONG.

Thanks for sharing his blog, I will definitely look at that often! I would love to meet him. He seems to have a good sense of humor on top of being very smart. Is he an athlete of any sort?

From Jake K on Fri, Dec 30, 2011 at 16:14:39 from 155.100.226.54

He was a middle distance runner and competed on some Canadian national teams... 3:42 1500m, 13:52 5000m ... so he obviously can talk the talk AND walk the walk!

From Kelli on Fri, Dec 30, 2011 at 16:16:02 from 71.219.66.129

I thought he was a runner, he seemed to talk about running the most in the book (which I liked!) Looking at his website right now....very cool.

From JulieC on Fri, Dec 30, 2011 at 17:18:28 from 67.41.188.93

LOVE the VO2 max information that I TOTALLY RELATE to (as all of us probably do, except bionic BRAINS that don't perceive workload as hard as many runners do). I honestly think that despite all my many follies that came into play at SGM (ie new socks, lack of sleep for a week) I had somewhat of a PANIC attack thinking in my head HOW HARD it was GOING to get that I could not "at THAT moment" get it together again. I needed a YOGA moment to relax. Obviously not in oxygen debt as I was able to pick it up for the last three miles. THE MIND is powerful. This info is good for me so I can try to visualize my next marathon as getting easier and not harder. I do this by taking it easier in the beginning not running 6:20s in a marathon!! : D. Any advice for Boston, Jake? I am not sure what I am capable of there. I was born in Massachusetts so it would be nice to try and do my best there in front of all my extended family and friends!!

From Jake K on Fri, Dec 30, 2011 at 17:20:54 from 155.100.226.54

Julie - Boston is on my mind a lot right now since I am going to help Rachelle come up with a training plan. I'm sure she and I will pass along any good nuggets of information. It can be a fast course if the weather cooperates (like last year!).

Total Distance
5.60

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!

Saucony Omni 8 Miles: 5.60
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Cam on Fri, Dec 30, 2011 at 22:45:13 from 166.70.243.182

What can I expect for distance / pace tomorrow ?

From Jake K on Fri, Dec 30, 2011 at 23:05:14 from 67.177.21.60

Andrea is probably on an airplane right now so I'll take the liberty of answering... my guess is somewhere in the range of 12-15 miles, 7:30ish pace

From Cam on Fri, Dec 30, 2011 at 23:08:08 from 166.70.243.182

perfect! see you guys then!

From Jake K on Fri, Dec 30, 2011 at 23:08:49 from 67.177.21.60

Sounds great... looking forward to it!

Total Distance
12.20

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.

Asics Speedstar Miles: 12.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 118.10
Comments
From emruns on Sat, Dec 31, 2011 at 14:12:26 from 76.27.114.171

Thanks for the run this morning. I didn't get to talk to you too much since I went shorter and was trying to keep with Devra. But, now that I'm getting back in shape, I'm excited to do some more runs with you.

From Rob on Sat, Dec 31, 2011 at 14:23:42 from 204.15.86.95

Thanks for letting me come on your run this morning. It was a lot of fun, it was nice meeting you, now you and Jake can officially be invited to come hot tubing.

From Andrea on Sat, Dec 31, 2011 at 14:26:20 from 67.177.21.60

Emily - hopefully we'll be able to run together regularly now. I couldn't quite keep up this morning though :)

Rob - YESSSS!!! 7pm tonight?! haha j/k

From Jake K on Sat, Dec 31, 2011 at 14:28:47 from 67.177.21.60

Rob, what is the difference between Hot Tubing and Hot Tubbing? I imagine the first one (that you mentioned) involved inflatable floaties and a giant microwave to warm them up?

I like that the latest Andrea can do anything at night (on new year's eve, nonetheless) is 7pm, so she can be in bed by 830 as usual :-)

From Rob on Sat, Dec 31, 2011 at 14:57:49 from 204.15.86.95

Tubing in a hot tub.

From ACorn on Sat, Dec 31, 2011 at 16:23:36 from 24.2.76.146

I just commented on Jake's blog but wanted to thank you as well for organizing group runs and "races". Congrats on all the progress this year! You've been an inspiration.

From Bonnie on Sat, Dec 31, 2011 at 16:46:20 from 64.119.33.134

Happy New Year to you Andrea (by the way, who is this Allie character? Is she any relation to allie on the blog?)

From allie on Sat, Dec 31, 2011 at 17:38:06 from 97.117.82.156

stay far, far away from Allie...

thanks for another great run this morning. have fun with the hot tubes.

From Burt on Sat, Dec 31, 2011 at 18:22:21 from 72.223.93.131

Who is Allie?

From Steve on Sat, Dec 31, 2011 at 18:25:00 from 66.87.123.122

The year in review is pretty neat. 58 days of skiing? That's the most impressive accomplishment you listed! Running is great, but the skiing is where it's at. great pics.

From flatlander on Sat, Dec 31, 2011 at 20:01:31 from 76.31.26.153

Happy New Year, I hope 2012 is just as successful for you.

From Kelli on Sat, Dec 31, 2011 at 23:20:10 from 71.219.66.129

A DANG successful year! 2012 will be even more so, I am sure! Glad that Utah has grown on you. ;o)

Total Distance
2931.24
Saucony Getgo Miles: 86.90Asics Speedstar Miles: 401.16Adidas Adizero Miles: 100.10Saucony Type A4 Miles: 32.20Saucony Kinvara 2 Miles: 239.30Saucony Omni 8 Miles: 122.45
Night Sleep Time: 1597.50Nap Time: 0.00Total Sleep Time: 1597.50Weight: 116.15
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