| Location: Farmington,NM,USA Member Since: Apr 09, 2010 Gender: Female Goal Type: Local Elite Running Accomplishments: Ran track and cross country for Utah State. Ran a 4:40 in the 1500. 17:55 in the 5000 m.
2005 Top of utah marathon 3:23
2006 Ogden marathon 3:14:45
2010 Top of Utah marathon 3:03:15
2002 Spanish Fork half 1:28
2011 Moab half 1:26:17
2011 Utah Valley marathon 3:01:07
2011 St George Marathon 2:50:26 Short-Term Running Goals: Run a couple of half and full marathons. Would love to run a 2:45 marathon. Long-Term Running Goals: Marathon olympic trials in the next 4 years Personal: Married with three kids |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 86.25 | 0.00 | 26.25 | 0.00 | 112.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| 1 mile warm up then did 8x400s with a fast 400 recovery (8 min pace) in between. Did them at 6:15 pace. The last one I did an 800 instead of a 400. Felt pretty good |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1 mile warm up on the mill. Then did 8x400m hills on a 5.0 incline. I kept the same pace for the hills and recovery in between. The first 4 were at 7:30 pace, then the next two were 7:15 pace and the last 2 were 7:00 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.00 | 0.00 | 5.50 |
| Did 3x1600s on the mill. 1 mile warm up then 1 mile at 6:27, 800 recovery then 6:23, 800 recovery then the last one was 6:12. cool down. felt good |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| 3 easy miles on mill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Long run of 8 miles on the mill today. Did a warmup mile then splits were 7:30, 7:30, 7:30, 7:20, 7:20, 7:12, 7:12. Felt good |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 2.25 | 0.00 | 6.00 |
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Ran on the mill. Did 9x400m hills on 6.0 incline with easy 400 jog in between. After a mile warm up did the first 2 at 8.5 mph, the next two at 8.6 mph, the next two at 8.7, the next two at 8.8 then did the last one at 9.0 mph. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 3.25 | 0.00 | 7.00 |
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Did a tough workout on the mill today. Did a set of 1 mile, 5 min, 4 min, 3 min, 2 min 1 min. at increasingly faster paces with each one. (had the same amt of rest in between. My mile time was 6:27, 5 min at 6:15 pace, 4min at 6:04 pace, 3 min at 5:56 pace, 2 min at 5:50 pace and 1 min at 5:43 pace. Was pretty tired after the workout. (warmed up and cooled down) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on the mill |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Did 9 on the mill today. first two miles were pretty slow-warming up. The next 3 were at 7:30 pace, miles 6 & 7 were 7:20 pace and miles 8 & 9 were 7:12 pace.
Felt good |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.00 | 0.00 | 6.50 |
| Did a 3 mile tempo run today. First mile was a 6:40, next mile was 6:36 and the last mile was 6:20. Felt good to hold a solid pace for 3 miles. (warmed up and cooled down) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on the mill |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.50 | 0.00 | 6.50 |
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Forgot to write this workout down-but I believe I did 10x400s on the mill at 6 minute pace with 400 meter jog in between. Believe the last two were faster. Shame on me for not writing it down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Did 9.5 on the mill. First two miles were slower-but then I eased into a 7:30 pace for miles 3-7 Mile 8 was at 6:40 pace and mile nine was at 6:30 pace. .5 cool down.Felt good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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did 1 mile warm up then did 10x400m-hills at 6.5 incline with 400 in between. I kept my pace for the entire run at 8 minutes a mile. (including hills and flat) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
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Did 2x2 miles on the mill today. Mile warm up then did 2 miles at 6:30 pace-800 jog in between then did two more miles at 6:24 pace. Felt pretty easy-6:30 pace is around the pace I would like to run the half in 2 months. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Did 10.5 on the mill today. First mile at 9 minute pace, 2nd and 3rd at 8 minute pace-then I settled into a 7:42 pace for miles 4-10.5. Felt good-had to jump off once or twice for a second to help the kids-but other than that-was a good workout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 2.25 | 0.00 | 4.50 |
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Yeah! I actually got outside today for my run!! Did a track workout. Did a mile warm up then did a workout of 800s and 400s. Did an 800, 400, 800, 400, 800, 400 with a 400 jog in between. My splits were 2:59, 1:16, 2:52, 1:15, 2:47 and 1:10. I felt really good! Maybe I will try this workout again with less rest in between bc it felt like a little too much rest.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
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Did tough tempo of 4 miles today. 1.5 mile warm up then did 4 straight miles on the mill. Pace for the first two were 6:36, pace for the second two were 6:31. (My goal is to run the half marathon between 6:30-6:40 pace)
Felt ok...definitely going to have to start ramping up the miles and doing the grunt work (intervals) from now on if I plan to hit my goal. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 86.25 | 0.00 | 26.25 | 0.00 | 112.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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