Going With The Flow

Week starting Jan 13, 2013

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Location:

Salt Lake City,UT,United States

Member Since:

May 08, 2011

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

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

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

Short-Term Running Goals:

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

 

Long-Term Running Goals:

Have fun training and racing.

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

Personal:

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

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

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

Favorite Blogs:

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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
33.60
Night Sleep Time: 54.50Nap Time: 0.00Total Sleep Time: 54.50Weight: 114.50
Total Distance
7.00

Midday run with Jake, Rob, Allie, Kevin, and Collin. The sun was shining so the frigid temps didn't seem too bad. The crew was nice enough to do loops close to the cars so I wouldn't get in over my head, but I made it to 7 miles for the second week in a row. Besides some soreness/fatigue from running and skiing yesterday, I felt good the whole time.

Plan for this next week is very similar to last - about 30 miles total with a tempo, strides + drills, and a longer run. Goal is to have even less pain throughout the day and feel stronger.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 114.00
Comments(3)
Total Distance
0.00

AM - Day off from running. I got on the treadmill for about 30 seconds and could feel some weird soreness in my groin, so I decided today would be a good day for recovery. It's been 10 days since I took a day off and the most active weekend I've had post-injury. I did 20 minutes worth of elliptical and walking backwards. 

Really good points made by Running Writings in the post 52 Lessons Learned from a year of weekly writing. So many good ones but here are a few of my favs - 

3.    When it comes to "core strength" for runners, strength in the hips and glutes is most important for preventing injury

25.    A headwind can stifle your running pace by a significant degree, and a tailwind only aids you about half as much as a headwind slows you down.  But on the bright side, you can cut 80% of the air resistance by drafting behind another runner! 

26.    Marathoners should try to do some longer runs right away in the morning in order to improve their body's fat-burning capabilities.  "Fasted workouts" will be slower and more difficult, but they can stave off hitting the wall in a marathon by shifting the energy substrates you rely on while running.

30.    Ice baths can help reduce muscle soreness and maybe even avoid a drop in performance the day after a hard effort.  A large part of the benefits appear to come from the water pressure, not the temperature, so standing in a swimming pool might be nearly as good as sitting in an ice bath. If you do want cold temperatures, don't go below 50° F.

39.    Missing a few hours of sleep on a single night is unlikely to impact your performance significantly, though it can increase your perceived exertion level.  However, chronic sleep deprivation leads to undesirable changes in hormone levels. 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.20
Comments(15)
Total Distance
4.10

AM - Alter-G Treadmill for 30 minutes at 80% bodyweight. Felt awkward running today...I still have some soreness and I just couldn't get into a rhythm. I used a frozen Diet Mtn Dew that was left in the car as my ice roller afterwards. 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 113.80
Comments(7)
Total Distance
4.60

AM - I was planning to do a short tempo during lunch, but the temperature outside was already 20 degrees this morning so I decided to go ahead and run. 2 mile warm-up then 2 mile tempo in 6:18, 6:15. Cooled down 0.6 miles back home. The tempo loop had several sections of ice/snow so I had to be careful not to slip. The effort felt significantly better than last week - still heavy breathing but my legs felt great. I might try for a 3 mile tempo next week. 

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 114.20
Comments(10)
Total Distance
4.70

Lunch - 4.7 miles in 33 minutes on the Alter-G Treadmill at 80%. Went back and forth between 6:40 and 7 min pace in an attempt to keep things interesting since I forgot to charge my ipod. Felt pretty good today.

USATF Utah Facebook page is giving away free entries to all the circuit races this year! Today we started our first giveaway for the SLC Winter Series 10K. Because the page is still fairly new, you have a pretty good chance of winning :)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Total Distance
5.10

AM - 2.6 miles really easy around the neighborhood. 

Spending the day trying to get out all Lulu's secrets while she's still drugged up on pain meds from hip surgery yesterday. 

PM - 2.5 miles around the neighborhood again. Hamstring acting up.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.00
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Total Distance
8.10

Midday - Ran in Park City with the sun beating and no smog. Felt great for about 6 miles then my injury problems started acting up a bit. I didn't have a watch or Garmin so I didn't realize that I had run so far out which resulted in a pretty slow shuffle the last 2 miles. I'm hoping that I didn't overdo it. Afterwards, I laid in my car for about 30 minutes just soaking in the sunshine.

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 114.80
Comments(2)
Total Distance
33.60
Night Sleep Time: 54.50Nap Time: 0.00Total Sleep Time: 54.50Weight: 114.50
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