Run and Be Happy!

June 2014

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Location:

Saint George,UT,

Member Since:

Apr 14, 2012

Gender:

Female

Goal Type:

Marathon Finish

Running Accomplishments:

Best races:

5K: 21:39 nov 2012. (I don't run 5Ks that often)

1/2 Marathon: 11 total: PR- Big Cottonwood 1/2- sept 2014- 1:30:40 

 Marathon: 5 total: Boston 2x, Utah valley, & St George 2x.   PR- St. George - Oct 2014 - 3:24

 

 

Short-Term Running Goals:

Running Goals:

Run for fun and sanity! Stay fit and injury-free

Work on building some speed through track intervals

Strength training 2x a week and more stretching 

 

 

 

Long-Term Running Goals:

Qualify for Boston & NYC marathon - done!!

1/2 marathon under 1:30

marathon under 3:20

Personal:

Married, mother of 8 kids!

I love to bake and eat almost as much as I love running.

Running makes me happy and feel great!

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka- Stinson Lifetime Miles: 663.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
90.1513.006.0013.000.000.000.00122.15
Kinvara 4 Black/Pink Miles: 16.35Yellow Kinvara 4 Miles: 25.50Hoka- Stinson Miles: 70.80Asics Gel Equation 5 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.001.003.000.000.000.007.50

We were in Oceanside, CA last week and it was harder to get out and run than I thought.  We were all so tired from playing hard at the beach/pool and we also spent a day in Sea World and a day at Legoland.  I was never able to get up early to run while everyone was sleeping, so on most days I just sort of missed the running window.  But we had a great trip and I am missing the beach already!

On Wednesday, I did intervals during an out-n-back run along the beach path and then through the neighborhood nearby. It was so pretty outside, but a little hot with the sun shining.  It was hard to get a good pace through the neighborhoods and on the beach sidewalk with all the walkers, joggers, dogs, bikes, a few hills, etc.

I warmed up for 1.5 miles, then did alternating 400s and 800s w/ 400 recovery, then about a mile cooldown. Not very fast, but at least I stayed consistent. Here were my splits:

400 - 1:43
800 - 3:34
400 - 1:47
800 - 3:37
400 - 1:43
800 - 3:35
400 - 1:45
800 - 3:35
400 - 1:46
 

Kinvara 4 Black/Pink Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.004.001.000.000.000.000.007.00

Another beautiful beach run.  We were checking out of our condo and heading down to Cornado this day, so I didn't have time to go very long, so I thought I'd just go under an hour and try to get in 7 miles.  It took me 57 minutes for the 7 miles.  I started out slow and easy and then tried to get a little faster each mile so it was sort of like a tempo run at the end.  My splits were: 9:10, 8:31, 8:24, 8:10, 7:56, 7:45, 7:34.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.002.002.000.000.000.008.50

Track workout at DSU

1.5 mile warmup 

ladder: 400 m recovery after each of these

400- 1:39,  800- 3:19,  1200- 5:12, 1600-7:01, 1200- 5:15, 800- 3:30, 400-1:37

Then  4x up the bleachers & 1 mile cool down 

tough workout- I felt good about my paces other than the second 800, I slowed a little on that one, I was starting to get really worn out by then, bit I was still able to  do an  ok 400. 

 

Yellow Kinvara 4 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

SnowCanyon. My legs were fatigued last night from that track workout, but I still wanted to get up and run Snow Canyon. This is definitely one of my favorite runs and I didn't want to miss out just because I was a little tired. The canyon is so pretty! AP 9:04

Hoka- Stinson Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.202.002.000.000.000.000.006.20

Tempo run on my own. This was Austin's 6th birthday, so we had a busy day planned, but I wanted to run at least 6 miles. I ran the loop around Webb hill and through Bloomington hills. I did one slow mile, then picked up the pace for the next 4- I was not able to run this as fast as I had planned - I was a little tired and it was kind of hot even though it was 5:30, it was 76 degrees. My tempo splits were: 7:48, 7:59, 7:57, 7:46

Hoka- Stinson Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.002.000.000.000.000.000.0014.00

Long run with my friends- up through the trail, up dixie to snow canyon pkwy, then through red hills pkwy, down through Main Street.  Lots of hills on dixie, red hills.we had a nice easy pace for most of this. I think we were all tired! Ap 8:58

Hoka- Stinson Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

Easy run with my friends around sugar Leo and the Bloomington trail loop. AP 8:38

Yellow Kinvara 4 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.850.000.004.000.000.000.008.85

DSU track: 

1.5 mi warm up, then 8x800 with 400 recovery, 

800 splits:

3:23

3:20

3:25

3:24

3:21

3:22

3:20

3:17

then 6x up and down the bleachers and 1 mile cool down.  I am not super fast yet, but my goal today was to stay consistent and to keep the intervals under 3:30.  It really helped to run these with my friend, Colleen. We really helped each other with the pacing 

Kinvara 4 Black/Pink Miles: 8.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

I slept through my early alarm, so I missed the snow canyon run.  I guess i probably needed this easy day, though.  I went on my own for some easy miles.  AP 8:48

Hoka- Stinson Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Dessert run/hike in Lake Powell. Fun to get moving especially with all the junk food I was eating. This run was super slow with no real trail. I found a few little rabbit trails that I followed, and then went a little ways on a dried up river. 

Asics Gel Equation 5 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.250.000.000.000.000.000.003.25

Easy "mental health Monday" run. AP 8:55

Yellow Kinvara 4 Miles: 3.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.250.000.004.000.000.000.008.25

DSU track workout. 1 mi warmup, then .5 of strides and stretches

800 - 3:19 (400 recovery)

1600 - 6:50 (400 recovery)

1600 - 6:59 (400 recovery)

1600 - 6:56 (400 recovery)

800 - 3:20 (400 recovery)

6x up and down bleachers 

1 mile cool down 

tough workout, but I feel like I did ok considering my goal was to be around 3:20 for the 800 and under 7:00 for the 1600s

Yellow Kinvara 4 Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

Trail run in the dessert behind Lesa's house. There were 6 of us, plus a dog. This was fun to run on the trails. Only once did I almost wipe out, but I caught my footing before I went down. Not sure of our pace- it was relaxed, though

Hoka- Stinson Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I skipped the tempo run and slept in for a much needed extra 2 hours- felt great!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.505.000.000.000.000.000.008.50

Sugar Leo trail loop plus the Bloomington loop with a couple of friends. This is the first time in a while that I stayed and ran the extra 3 mile loop with them. I felt pretty good. Ave pace 8:19

Hoka- Stinson Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

Running club long run around little valley and Washington fields. AP 8:49.  I ran with Natalie & Bree. We stopped a few times for water and bathrooms. Mystomach was kind of hurting maybe from all of the weird leftovers Paul has been bringing home from work this week.

I'm glad I got through this today even with my sore/tired legs. I just noticed my weekly mileage and even though it is not that much- I think it is my highest mileage week ever. No wonder I am tired.

Hoka- Stinson Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.100.000.000.000.000.000.004.10

Super easy recovery run around Bloomington hills- tired legs. AP 9:09

Hoka- Stinson Miles: 4.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
90.1513.006.0013.000.000.000.00122.15
Kinvara 4 Black/Pink Miles: 16.35Yellow Kinvara 4 Miles: 25.50Hoka- Stinson Miles: 70.80Asics Gel Equation 5 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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