| 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 | | 117.00 | 10.00 | 22.50 | 8.25 | 157.75 |
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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 | | 1.75 | 0.00 | 3.75 | 0.00 | 5.50 |
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Did long intervals on the mill today. Ran 3x1.25 with 400 jog in between each. My pace for the first one was 6:52 mile pace, 2nd was 6:45, and 3rd was 6:36. Felt pretty good-achilles is feeling stronger!
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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 | 0.00 | 3.00 |
| Recovery day of 3 easy miles at 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 | | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
| Did a 5 mile tempo run on the mill. My splits were 6:58, 6:57, 6:53, 6:49, 6:30. (avg pace 6:50) I felt really 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 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 | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
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Ran my long run outside today. Did a big loop-but also did about 4 miles at the track. Today was really hard for me. My achilles was sore the first two miles-and then I didn't really feel it any more. I went out at a slower pace and basically ran the whole thing straight besides one potty break at the house. My legs started feeling tired around 9-10 miles into it. I was extremely tired when I got home-dehydrated. ANyway-I am feeling much better now-legs hurt a little-but I'm way better than before. At least I finished it. (I am not a fan of super long runs)
(avg pace 8:15)
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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 | 0.00 | 3.00 |
| Did an easy run of 3 miles around 8:15 pace. Legs still tired and sore from the long run on 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 | | 4.00 | 0.00 | 0.00 | 3.25 | 7.25 |
| Did a run today where I ran 13x400s with a 200 walk/jog in between. I did it on a loop-not the track. The average pace of my 400s was between 5:55-6:05 pace. I felt good-besides the fact it was so windy. Did a warm up and cool 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 easy recovery run outside- |
| 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 | 10.00 | 0.00 | 0.00 | 14.50 |
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Did a loop today and focused on doing a 13 mile progression run. My stupid garmin got off track the first 3 miles-but I believe my splits were around 7:45 pace for the first 3. The pace for the rest of my miles were 7:37, 7:23, 7:45, 6:57, 7:35, 7:13, 6:56, 6:38, 6:35, and 6:30. (I really focused on picking it up for the last 4 miles, and amazingly I felt great) Ran down by the ballpark on the trail in spanish fork. (I really liked it) Did 1.5 cool down back to the house. (last 10 miles were averaged at a 7:07 pace) wahoo! |
| 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 |
| Did an easy 3.5 miles up by Heber (where we were camping) There was a 1/2 mile loop (straight up and straight down) not too fun-so I just did an easy 3.5. (I was definitely glad I did my long one earlier this week. |
| 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 | 5.00 | 0.00 | 8.00 |
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Did a long tempo run workout on the mill. 1.5 mile warm up-then did 5 straight miles at tough tempo pace. My splits for the miles were 6:58, 6:58, 6:54, 6:50, and 6:35. (avg pace 6:51) I felt pretty good- and was glad to finish with such a fast last mile. Did a 1.5 cool down.
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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 |
| 3.5 mile recovery run 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 | | 2.75 | 0.00 | 3.75 | 0.00 | 6.50 |
| Did a warm up on the mill-then did 5x1200s with a 400 jog in between. My times were 4:48, 4:47, 4:46, 4:45 and 4:40. (I averaged a 6:20 pace.) I felt pretty good. Finished with a .75 cool down. (achilles seems to be feeling better) |
| 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 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Did my last really long run before the marathon. Ran 20 outside. Did 6 mile loop, hopped on the track and did about 7 or 8, then did a loop home. Felt ok-I did have to stop some especially the last 2-3 miles. It's all coming back to me...how tired my legs feel after running soo many miles. ANyway-my average time was 7:40, the miles at the track were between 7:25-7:30. Anyway, I am glad it is over!
achilles still a little sore |
| 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 |
| Legs still sore and tired from running 20 on Saturday so I did a 4 mile easy run on the mill. (quads are sore) |
| 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 easy miles around 8:20-30 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 | | 3.50 | 0.00 | 0.00 | 5.00 | 8.50 |
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Did a workout of the famous yasso 800s. Did 10x800 at the track with a 400 jog in between (jog was the same amt of rest time as I ran the 800) My times were 3:00, 3:04, 3:03, 3:04 3:04, 3:04, 3:03, 3:02, 3:01, 2:53. I was actually really dreading this workout-but actually it felt really good to me. I felt fast-but relaxed. (supposedly this is a test to see how fast one can actually run the marathon-does anyone know if this is true or accurate?)
Anyway-it over and I am glad I did it.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy recovery 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 | 0.00 | 0.00 | 4.00 |
| 4 easy miles on the mill-back of my legs are still sore from the yasso 800s on Wednesday. |
| 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 |
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Did my last really long run outside today. Ran 17 miles. Did some of my last miles at the track-those splits were 7:34, 7:25, 7:04, and 6:59. Overall my average pace was around 7:50. Definitely did not feel very good today. Legs were still so tired and sore from the yasso 800s I did a few days ago. Was extremely tired the last two miles going back home (uphill)
Was glad when this workout was over! |
| 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 | 5.00 | 0.00 | 7.50 |
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Did 5x1600s on the mill today with a 400 very easy jog in between. (mile warm up and .5 cool down) My splits were 6:30, 6:32, 6:24, 6:25, and 6:15. Felt pretty good. I am starting my taper considering the TOU marathon is in 2 and a half weeks!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 117.00 | 10.00 | 22.50 | 8.25 | 157.75 |
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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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