| Location: Holladay,UT, Member Since: Jan 18, 2007 Gender: Female Goal Type: Recover From Injury Running Accomplishments: PR's:
400= 1:07
800= 2:32
1600= 5:35
5k= 18:59
10k= 38:48
1/2 marathon= 1:24
I took second at USATF Nationals Cross-Country when I was ten. I was 6th at nationals in the 3000 in 2004. Personal: I did lots of competitive running growing up. I'm now 23 and have fibromyalgia and CFS. I just finished nursing school and am going back for my MSN in a few months, but I want to get back in shape and be able to run again. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.70 | 0.00 | 0.00 | 0.00 | 44.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 5 sets of:
5 criss-cross chest extensions, calf raises, up & down planks
3 sets of:
high knees 10, 10, 10
half jacks 6, 4, 2
side to side lunges 10, 8, 6
sprinters 12, 10, 8
leg raises 12, 10, 8
leg pull-ins 12, 10, 8
30 minutes of pool running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
| I walked for 20 minutes, I jogged really slow for 10 minutes, I jogged a little faster for 10 more minutes. I went 2.7 miles in 40 minutes total. My shins are giving me major problems. They're super tender so I'll probably have to cross train for a few days to let them recover. After the run I swam laps for 10 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes on the bike- my shins were hurting pretty bad so I didn't do any running
2 sets of:
10 russian twists
10 knee crunches
10 flutter kicks
10 bicycle crunches
10 leg raises
10 scissors
Then I did 100 toe taps, and 10 calf raises on each leg
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 minutes on the bike
Did some of the ab and back machines at the gym
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| I walked for 20 minutes and jogged for 20 minutes. I went 2.6 miles, I wanted to do an hour but my shins were hurting so bad by the end I was almost limping, so I did 20 minutes of pool running to finish my workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 0.00 | 1.60 |
| Today I ran 1.5 miles in 17:35, and then I walked till I was at 20 minutes. I then lifted a few weights on my arms. My shins hurt and towards the end it was almost too much. I don't think it's from overuse because I don't think I'm doing enough for that. I just got new shoes so that shouldn't be the problem either. I think they are just weak and as I build the muscles back up the pain will subside. At least I hope that's the case.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| I went 2.6 in 35 minutes. I jogged for 2 miles in 22 minutes. My shins are still hurting alot. After the run I lifted some weights for my legs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 2.20 |
| I walked .75, jogged .75 and then walked .75 in 36 minutes. My shins hurt really really bad today. I almost couldn't finish the walking at the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I walked a half mile, jogged a mile in 10:45, and then walked another half mile. Then I rode the bike for 15 minutes and then did some calf raises and toe taps. My shins are still hurting really bad. I've been taking ibuprofen to help, I'm hoping they will stop hurting soon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I ran 1.75 miles in 20 min and then walked .25 in 5 minutes, so it took 25 min total. Then I rode the bike for 20 minutes, and then did weights for my calves and shins. My shins are still really hurting so I've been taking ibuprofen for it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| I ran 2 miles in 22:34 and then walked a quarter mile to cool down. Then I rode the bike for 18 minutes. Then I lifted weights for my calves and shins, and then used a few of the machines for my stomach and back. My shins are still hurting quite a bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| My shins were hurting really bad so I walked one mile, and then lifted weights for my legs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
| Today I went 2.75 miles in 42:20. I walked for 3 minutes, and then jogged for 3 minutes till I got to 2.75. My shins hurt but not too bad. Then I lifted wieghts for my arms, shins, and calves.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I did 2 miles on the treadmill in 28 minutes, and then the elliptical for 17 minutes. Then I lifted weights for my back, abs, calves, and shins. My shins are starting to feel better, but are still not back 100%. I'm only taking ibuprofen once a day now, and I'm hoping that by Saturday they won't hurt anymore for the 5k.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I did 2 miles on the treadmill in 28:34 and then rode the bike for 10 minutes. Then I lifted weights for my legs. I didn't feel good today and didn't want to workout, but I'm glad I pushed through and was able to get it done anyway.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I ran 2 miles on the treadmill in 22:09 then I lifted weights for my arms, and then I rode the bike for 5 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| I did 1.5 on the treadmill and then did weights for my stomach and back.
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| | Race: |
Salt Lake Track Club winter series 5k (3.1 Miles) 00:27:50, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| I jogged a small warm-up, and then ran the race. My goal was to be under 30 minutes and I was by over 2 minutes so that was encouraging. I felt fine, but my shins are still pretty sore. Hopefully in the next couple weeks they'll stop hurting. Then I went to the gym and lifted weights for my legs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy 2 miles then lifted weights for my arms.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| walked .25, jogged .25, walked .25, jogged .5, walked .25, jogged .75, walked .25, jogged .5 Then lifted weights for my abs and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 on the treadmill in 44 min. Then did weights for my legs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 on the treadmill in 55 min. Shins were hurting so I walked a good portion of it. Then lifted weights for my arms.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.70 | 0.00 | 0.00 | 0.00 | 44.70 |
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