| 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 | | 108.25 | 13.00 | 49.50 | 2.25 | 173.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 EZ miles today at 8 minute pace. Legs were still very tired from
Saturday's run. |
| 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 | 3.50 | 0.00 | 7.50 |
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Did intervals at the new track today. 1 mile or so warm up then did 1000, 800, 1000, 800, 1000, 800m with 2:05 jog/rest in between. Splits were 3:43, 2:53, 3:37, 2:53, 3:35, 2:49. I was pretty satisfied with this workout-especially considering it is my first "track workout" in training for the marathon. Loved the new track! So glad it is finally finished so I can train there for speed! Finished off with some strides and a couple miles 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 | | 3.50 | 0.00 | 2.50 | 0.00 | 6.00 |
| I was in Scottsdale, AZ and it was waaay to hot to run outside so I ran at their workout center on the mill. I did a mile warm up then 10x400m hills at 7:00 pace with 8:00 pace .25 recovery in between. I did the first 4 at an incline of 5.0, the next four at 6.0 and the last two at 7.0. It was actually a tougher workout than I would have thought and I was sweating like a beast at the end. |
| 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 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 | | 8.00 | 7.00 | 0.00 | 0.00 | 15.00 |
| Did a long run of 15 outside today. Plan was to run the first 8 at an easy pace, and pick it up the last 7. Average pace of my first 8 was 7:33, stopped at my house and got a quick drink of water and gel-then did the next 7 miles at an average of 6:43 pace. (first two miles were downhill, and the last 5 I finished up at the track. I finished my whole run in 1:47:20 (7:09 avg pace for combined slow and fast miles) I was tired-but pretty happy with this 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 | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| Did long intervals at the track today. Did .75 warm up then did 2.5,1.5,1.0 miles with 400 jog in between. Overall time for 2.5 was 15:35 (6:14 pace) 1.5 miles was 9 minutes (6:00 pace) and my mile was at 5:50. Cooled down..Felt good about this one... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy 1.5 warm up then set the pace to 7:30 and did 8x400m hills on a 6.0 incline with 800 in between (also at 7:30 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Got up this morning and did 18 miles outside. Ran back in some pretty steep hills-but discovered the bike trail and was happy to run somewhere new. Second half was faster by a little bit-but overall avg pace for the whole run was 7:28....Pretty pooped afterward..(felt pretty comfortable until the last 2 miles which were uphill and it was getting hot)
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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 | | 1.50 | 6.00 | 0.00 | 0.00 | 7.50 |
| Did a 6 mile tempo today in Heber. I ran it off of an extremely crappy night sleep-and felt like the pace was harder than it should have felt. Anyhoo-my overall avg pace was 6:42. (up and down hills, finishing a lttle more down hill than 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 | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
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Did a fartlek type run today. Did 1.5 warm up then 400,800,1200,1600,1200,800,400 with an 800 jog in between. 1st 400 was 1:30, 800= 2:57, 1200= 4:30, 1600=6:03, 1200=4:30, 800=2:55, and 400=1:22. Rest time pace was between 8:05-8:40 minute pace. Anyhoo cooled down-I was kind of tired after this one.
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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 | | 3.75 | 0.00 | 0.00 | 2.25 | 6.00 |
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Did a speed workout today at the track. Did 1.5 warm up then did 800,400,800,400,800,400 with .25 jog in between. First 800 was 2:54, (2:06 rest) 400=1:19, (2:25 rest) 800=2:52 (2:22 rest) 400=1:18 (2:11 rest) 800=2:49 (2:10 rest) 400=1:17. Was pretty tired after this one too. It didn't help that it was already 76 degrees when I started running. I tried to stay relaxed and keep my form tight-but it took more out of me than I would have thought.
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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 | | 2.50 | 0.00 | 3.00 | 0.00 | 5.50 |
| Did moderate run today. Did 1.75 warm up outside. Then did a 2.5 mile tempo at 6:14 avg pace. Then cooled 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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| | Race: |
South Valley half marathon (13.25 Miles) 01:27:09, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.00 | 13.25 | 0.00 | 14.00 |
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Did the South Valley half marathon in Herriman today. (starts in rose canyon and ends in daybreak) ANyway-it went pretty well. (I wanted to get into the hobble creek half-but missed signing up on time so I chose to do this one.) This was a small race (only around 300 runners total) and I finished first overall girl and 4th person in overall. This was a pretty challenging course due to the 3 or so miles of uphill-with no break. Anyway-the first 4 miles were downhill and my splits were 6:00, 6:05, 6:10, 6:20 (I was feeling really good and relaxed) At this point I was the first girl and there was a group of two or three guys behind me-the next guy in front of me had a huge lead on me) the next 3-4 miles were uphill starting with a gradual uphill and getting steeper (the last mile of hill was about a 200 foot climb) Splits were 6:53, 7:17 (at this point the guy by me fell back so I was running totally solo), 7:31 (major uphill) and 7:22. I was very happy to crest the hill! The next 6 miles were slight downhill and I just concentrated on getting in a rythm. My splits were 6:11, 6:26, 6:24, 6:17, 6:23, .25=5:55 pace. I clocked my time as 1:26:43, but the official time said 1:27:09. (How were the times that far off?) Also this course was 13.25 miles not 13.1 miles-so if I was going based on my garmin this would have been a pr and my time was 1:25:48 at 13.1 miles. Oh well......Anyway-I was happy with it and got some free altra running shoes for first. It was good training for my marathon coming up-I just wished I could have ran with more people so I wasn't running solo the whole time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles camping...super easy run...legs still sore from the half.. |
| 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 | | 3.25 | 0.00 | 4.25 | 0.00 | 7.50 |
| Got up and did a fartlek run today... Ran 1.25 warm up then did 3 straight at 6:09 avg pace..(downhill) Wanted to do another 3 miles tough-but had bathroom issues-so I cut the run to 1.25 at 6:33 pace..(uphill) cooled 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy recovery run in my new altra shoes that I got for being first in the half. They were pretty comfortable... |
| 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 | 7.00 | 0.00 | 8.50 |
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WEnt to the track today for a 7 mile tempo run. Wanted to run around 6:30 pace or slightly faster...My splits were 6:28, 6:27, 6:24, 6:26, 6:23, 6:21, 6:03. (6:22 avg pace) I felt pretty relaxed the whole time, and had enough in the tank for a speedy last mile...I was happy about that..Feeling pretty tired now though... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | 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 20 miles today...... 15 outside and 5 on the treadmill. Average pace 7:35...(I feel like I am finally getting stronger at long runs-and I am not dreading them as much as I used to)
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 super EZ pace on the treadmill.... |
| 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 | 7.00 | 0.00 | 11.00 |
| Did a long fartlek/interval run today. Did 7x1 miles with .3 (2:30-2:45 rest) in between. (First 3 miles downhill, miles 4 and 5 slight downhill/flat, mile 6 at track and mile 7 very uphill.) Splits for my miles were 6:04, 5:58, 6:09, 6:23, 6:12, 5:56, 6:51. (avg overall pace 6:14). I kind of enjoyed this workout-it was fun for something different and I felt good and relaxed -thought it was going to be hard but it wasn't bad at all. Feeling a little tired now though. |
| 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 | | 108.25 | 13.00 | 49.50 | 2.25 | 173.00 |
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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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