| 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 | 45.75 | 4.00 | 24.50 | 4.00 | 78.25 |
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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 | 3.75 | 0.00 | 4.50 | 0.00 | 8.25 |
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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
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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 | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Ran 3.5 easy miles on the mill around 9:15 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 | 0.00 | 2.00 | 4.00 |
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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: 0.00 | 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 | 1.00 | 0.00 | 3.00 | 0.00 | 4.00 |
| 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: 0.00 | 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 | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 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: 0.00 | 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 | 0.00 | 0.00 | 3.50 |
| 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: 0.00 | 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 | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Ran an easy 1.5 miles to loosen up my legs for tomorrows race. |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| Race: |
Riverwoods 10 miler (10 Miles) 01:06:39, Place overall: 4, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
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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.
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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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran 3 easy miles to loosen up my tight sore legs from Saturdays 10 mile race. |
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 | 3.00 | 0.00 | 5.00 |
| 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: 0.00 | 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 | 1.00 | 0.00 | 4.00 | 0.00 | 5.00 |
| 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: 0.00 | 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 |
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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.
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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 | 3.00 | 0.00 | 0.00 | 2.00 | 5.00 |
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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: 0.00 | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| recovery run on the mill of 3 easy miles. |
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 | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
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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: 0.00 | 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 | 0.00 | 0.00 | 3.50 |
| 3.5 EZ miles around 7:50 pace 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 | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 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: 0.00 | 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 | 45.75 | 4.00 | 24.50 | 4.00 | 78.25 |
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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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