| 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 | | 142.10 | 12.80 | 20.70 | 11.90 | 187.50 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mile ez run on tm. 8:30 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 | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| My plan was to get up this morning for a 6 mile tempo run but my alarm didn't go off. I was bummed-but decided to run later at the park and let my little boy watch a movie in the car while I ran. There is a 200m loop at the park-so I was able to keep close watch on him in the car. Anyway, I decided to do a 4 mile tempo run on this little loop. Decided to not look at my splits and run by feel. Splits were 6:17, 6:13, 6:11, 6:04. (6:11ap) I was really happy with my splits! Felt relaxed and controlled-yet I was concentrating and pushing. I will do this workout again in a couple weeks and compare... |
| 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 |
| 5 ez miles on tm about 8:30 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 ez miles on the tm. |
| 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 | | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| Got up and did a long run outside today. Ran up by pv high, actually did 2.25 miles at the track and then continued up the hill. Plan was to do 10 comfortable miles the. Finish with 5 at tempo pace. Rant he first ten in 7:32 ap, last 5 miles were 6:32 ap. overall average pace of entire run was 7:13. (Last 5 miles were pretty downhill with a couple rollers) |
| 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 | | 5.25 | 0.00 | 0.00 | 3.75 | 9.00 |
| Got up early and did 7x3 minutes hard with 2 minutes ez in between. (Most of these were done downhill with the wind mostly at my back so my splits are really fast. My paces for all 7 fast ones were between 5:35-5:45 pace. (I did do the last one as an 800 on the track and my time was 2:44) my recovery pace for all of them was about 8:00. Overall pace including recovery in between for 5.22 miles was 6:20. I thought I would be tired from Saturdays long run but I felt great! (Finished up at the track with a stairs workout) got home and did planks, push-ups ECt. Very happy with today's workout |
| 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 |
| 5 ez miles @ 8:30 pace on tm |
| 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 | | 2.30 | 0.00 | 5.00 | 0.70 | 8.00 |
| Ran outside today. I did 3x10 minutes at threshold pace, followed by one minute jog then 2 minutes hard then 3 minute jog/recovery between sets. (Started on top of piñon rd and did college-so the first 2 sets were somewhat downhill) first 10 minutes was 6:06 pace, 2minutes hard was 5:50 pace. 2nd 10 minutes was 6:08 pace, 2 minutes-5:44 pace. 3rd 10 minutes-6:25 pace (partway uphill) 2minutes 6:12 pace(uphill) my recovery pace for all was around 8:00. Felt good today. I feel like I am finally getting stronger and my body is starting to feel more comfortable running faster paces. I haven't felt this way since before having the baby-so I am happy. |
| 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 |
| 5 ez on the tm around 8:30 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Ran 17 outside this morning. Did nanny brown loop, 2.25 miles at the track then did 3 miles out and back toward Pv high. Anyway, goal today was to run a solid pace, pushing, but keeping it within myself and relaxed. My average pace for all 17 was 6:58. Last 2 miles were slightly faster at 6:37 and 6:29. Very happy with the effort today-felt a lot better than last weeks long run. (Short water stop at my house at mile 11) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 3 ez outside about 7:45 pace. Then 3 ez on the treadmill. |
| 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 | 6.00 | 0.00 | 8.00 |
| Ran a 6 mile tempo today. 1mile warmup. (Started at top of piñon) anyway-splits were 6:30 (uphill) 5:57 (down) 5:59 (down) 6:21 (flat/rolling) 6:34 (uphill) 6:17 (uphill). Overall average pace was 6:16. Tried to not look at my watch and run by feel. I felt really strong today. Every time I felt myself zoning out/slowing down I threw in some quick surges to quicken the pace. I had to really concentrate on keeping my leg turnover quick but I was surprised by how great I felt today. I finally feel like my training is going well and I am getting stronger and feeling more confident. |
| 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 | | 4.70 | 1.80 | 0.00 | 0.50 | 7.00 |
| Did carton hill workout today. Ran 10x .18 hills today. Came home and did 10 strides to total .5 miles. Did another 1.5 on the tm to make 7 miles for the day. Tired today |
| 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 | 0.00 | 0.00 | 4.00 |
| 4 ez miles on tm |
| 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 | | 6.10 | 6.00 | 0.00 | 0.90 | 13.00 |
| Got up this morning for my long run. Plan was to do 2 miles ez then run miles 3,5,7,9,11,13 at marathon pace with the other miles being recovery-except I incorporated one minute hard during the middle of my recovery miles. This workout was harder than I thought and my legs felt flat after the first couple. I kept all my paces right around 6:20-27 except the first was 5:57 (downhill) and the last was 6:50 (uphill) my recovery was about 8 pace and my 1minute surges were around 5:30-5:45. (Overall avg for entire run was 6:59. Felt so much better last Saturday than today. ) |
| 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 | | 3.20 | 0.00 | 4.00 | 1.30 | 8.50 |
| Ran outside today. Did 2x2.5 miles at threshold with the last .5 of each faster. Started at the top of piñon and did college loop back to top of piñon and finished at Dustin. Splits were 6:11 for first mile (down) 2nd mile 6:27 (up and down) last .5 in 2:53. (Down) Did .75 recovery around 7:30 pace. 2nd set first mile was 6:10 (down) 6:13 (down/up) last .5 in 2:58. (Down) focused today on not looking at my watch at all and running by "feel." Felt like I was pushing-yet stayed relaxed too. Finished at home with 6 strides. (Core/push-ups) |
| 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 |
| 5 ez at Dustin park. 7:17 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 | | 2.75 | 0.00 | 0.00 | 3.25 | 6.00 |
| First track workout since before the baby over a year ago I think. Track workouts always make me nervous for some reason, but it's time in training to start working my speed. Anyway, .75 warmup then 2x1600,800,200. I treated them as two sets working down from 1600,800,200 with 400 jog in between each. Splits for first set was 5:50, 2:47, 34. Second set was 5:44, 2:46, 33. Felt good to work some speed in today. |
| 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 ez miles on tm. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Wanted to do 19 today, but 17 was absolutely all I had in me. Today was one of those absolute terrible running days. Started off feeling great-but around 8-9 miles in my legs were already tired. I would have quit at 13- but forced myself to keep going. The last 4 miles were brutal and I had to keep stopping to regroup. After I was done my whole body hurt and I wasn't able to function for about 4 hours. Literally I laid in bed and even had to throw up once. This NEVER happens to me. Looking back I think I was dehydrated and suffered a little heat exhaustion. I didn't run until 11 and it was high sixties to low seventies. (I'm used to running in the 30s and 40s) also I don't think my legs were recovered from my track workout two days prior. I did have Gatorade 9 miles into it, but it wasn't enough. The weird thing is I never felt hot...everything just hurt. I weighed myself hours later and I was 4-5 lbs lighter then normal so I'm sure I was dehydrated. Looking back I should have just listened to my body and mind and quit at 13. (7:06 ap for 17) hopefully my next long run goes much better. |
| 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 | | 5.80 | 0.00 | 1.70 | 1.50 | 9.00 |
| Got up this morning and did a fartlek type run. Wanted to do something moderately hard because I need to do my long run this week on Wednesday and I want to be somewhat rested. I did 10, 5,3,1 minutes hard. 3 minute jog, 1:30 jog, 1:00 jog in between. Most all of these were downhill. Paces were 6:05 for 10 minutes, 5:56 for 5 minutes, 5:45 for 3 minutes and 5:31 for 1 minute. (Recovery pace between 7:30-8:30. Felt good today. Much better than Friday! Also did 3x400m hills. (Very steep) finished up with 1.5 on treadmill to make 9. |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran 20 this morning and felt sooooo much better than my last long run. I'll be honest-I was nervous about this one because the last one was so bad. Focused on slowing my pace down a bit and tried to stay relaxed. Overall average pace was 7:16. (First half 7:26 ap, last half 7:08) stopped twice, potty break and water break. |
| 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 | | 142.10 | 12.80 | 20.70 | 11.90 | 187.50 |
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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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