Christi

Riverwoods 10 miler

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Ride 3 Lifetime Miles: 36.00
Saucony Kinvara Lifetime Miles: 33.00
Brooks Lifetime Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.754.0024.504.0078.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.004.500.008.25

I did  long run today on the mill. I didn't get up early to run this morning outside and considering the 10 miler is in a week and a half I wanted to get my last long run in today. I ran the first 3 and a half miles around 8:55 pace-then I set the incline to zero and ran the next 4 and a half miles at tough tempo pace progressively getting faster. Splits are as follows 7:15, 7:08, 7:02, 6:55 and last 800 meter at 6:42 pace. (average 7:03 pace) I felt really good.

*my reason for setting the incline at zero is because the 10miler coming up is all down hill

  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Ran 3.5 easy miles on the mill around 9:15 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.002.004.00

Ran intervals today at the track. This was my first real "track interval" workout in a very long time. Did 4x800s with a 400 walk/jog in between. My times are as follows. 2:56, 2:57, 2:55 and 3:03. (yes I was definitely feeling the burn on the last one) The ROTC came and started doing their workout while I was in the middle of mine, so that was kind of rough. It brought back memories of the dreaded interval workouts in college. I felt pretty good though-it was nice to be able to run "fast" and see where I was at. Next time I will have to start earlier as it was already 75 degrees or so when I started.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.000.004.00

Ran the Memorial day race course in Spanish Fork by myself today. I ran it at a tough tempo pace. My mile splits were 7:00, 6:45, 6:30. I felt good and was glad I was able to run it that fast.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

I am pretty sure it was around 4.5 miles outside today. (I did not use my Garmin) It was at an easy pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

I ran 3.5 miles at an easy pace today (I am taking it pretty easy this week due to my 10 miler race I am doing Saturday)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Ran an easy 1.5 miles to loosen up my legs for tomorrows race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Riverwoods 10 miler (10 Miles) 01:06:39, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.0010.000.0010.00

Ran the provo river trail 10 mile race today. Started up the canyon at South Fork and we finished at the provo riverwoods mall. There were 194 runners and I was the first girl and 4th overall. I got in the zone and felt great the whole time. My goal was to run just under seven minute pace, and I ran on average a 6:40 pace. My splits are as follows 6:35, 6:42, 6:15, 6:36, 6:33, 6:10, 6:08, 7:07, 7:05, 6:44. (I ran with my garmin and it showed I finished in 1:06:00, but they showed I finished in 1:06:39.-I believe it was a little longer than 10 miles) Anyway, I was very happy with my time and my finish.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Ran 3 easy miles to loosen up my tight sore legs from Saturdays 10 mile race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

Ran on the mill today. Did .75 warm up then did 4x1200 with 400 jog in between. Ran the first 3 in 5 minutes (or 6:42 pace) did the last one in 4:52 (6:30 pace) Then did cool down. Felt pretty good. Legs are still sore. esp quads 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.004.000.005.00

Did a 4 mile tempo run on the mill getting faster with each mile. My splits were 7:30, 7:15, 7:05, 6:45. Felt good

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Did an easy 5 mile run outside. I wished that I could have gotten a longer run in but this is all I had time for due to the early morning showing of Toy story 3 we went to.

My average pace was around 8 minutes.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.002.005.00

Did an interval run on the mill. Ran 8x400s with a 400 jog in between. All of these were on a 1.0 incline. I ran the first 4 at 10.3 mph or 5:50 pace. The next 3 I ran at 10.5 mph or 5:44 pace. The last one was at 5:35 pace. Did .25 cool down.

Felt pretty good. I haven't done anything very fast yet-and I think it would be beneficial to include more of these short fast workouts into my running also.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

recovery run on the mill of 3 easy miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.000.000.005.00

Ran a moderate tempo run on the mill. Did .5 warm up then 4 straight miles-getting faster with each mile. Splits were 7:40, 7:10, 7:00, 6:50, then did .5 cool down.

felt good

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

3.5 EZ miles around 7:50 pace on the mill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

I was at girls week in Durango Co with my mother in law and SILs for a couple days. (So beautiful and so fun!) I ran 2 easy miles with Decota and Cambria, then I ran 2 in a half more on a steep rocky trail up the mountain. It was tough and pretty steep so I ran it slow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.754.0024.504.0078.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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