Christi

Paul Mitchell Salon school 5k

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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

Click to donate
to Ukraine's Armed Forces
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
579.08103.45182.4214.75879.70
Night Sleep Time: 13.25Nap Time: 0.00Total Sleep Time: 13.25Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

I am new to this site..hopefully I can figure out how it works. Today I pushed Cache in the baby jogger to the track (2 miles) then I did 5 mile tempo pace without jogger at the track. My average mile pace for the whole 5 miles was 7:18, although I did finish the 5th mile in 6:44. Ran home for a 2 mile cool down. Overall I felt ok. Been feeling tired lately due to Cache not sleeping well at night. Look forward to next Saturdays 5k run to see where I am at. I feel like I am barely starting to get in shape after giving birth to him 4 months ago.   

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Comments
From gdoc on Sat, Apr 10, 2010 at 20:46:19 from 98.202.195.25

Welcome to the blog. I think youll like it. Great way to get inspired to run and also track miles. Anyway, nice run. Enjoy!

From baldnspicy on Sun, Apr 11, 2010 at 00:31:06 from 72.77.104.200

Great job and welcome. This blog is the greatest for tracking your workouts and seeing how you're improving. So, I'm guessing Cache didn't cheer you on much, huh? Give him time...he'll come around. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

Ran 4 miles outside in Spanish Fork-middle two miles at tempo pace. 1st mile warm up was 8:55. 2nd mile 7:02, 3rd mile 6:51, 4th mile 7:48.  Felt ok-weather was warm except it was really windy... Legs still feel sore.  

Night Sleep Time: 7.25Nap Time: 0.00Total Sleep Time: 7.25Weight: 0.00Calories: 0.00
Comments
From Burt on Mon, Apr 12, 2010 at 17:31:38 from 206.19.214.144

Nice pace Christi. What are you doing in Spanish Fork? Say hi to Lily, Lyns, and Merri for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Ran 3.5 miles at 7:45 pace outside. 

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

Ran easy 3.5 miles around 8:15 pace outside.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Ran an easy 2.5 miles on treadmill at a 1.5 incline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Paul Mitchell Salon school 5k (3.1 Miles) 00:20:47, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.400.003.100.005.50

This 5k was definitely a bad experience. Showed up to run and hardly anyone was there-slowly more people trickled in. (probably 60 people total ran) Iwas winning the whole thing and had 1/2 mile to go when I got off course. I ran an extra .5 before a girl flagged me down. My first mile split was 6:57, second mile 7:20, 3rd mile 6:30-don't know about my pace for the rest considering I got off course. I would have finished first overall -but finished 5th due to the extra .5 I ran. I guess it is one of those things I have to laugh at.. I think I would have ran faster if there was better competition-but oh well.. It felt nice to run my first race in over a year. yeay!! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Fri, May 21, 2010 at 13:50:29 from 206.19.214.144

Bummer! It's kind of annoying when that happens. But you're super speedy. You'll win the next one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

Decided to do an interval workout. Ran .75 warm up. Then did .5x4 all at 6:30 pace except the last one was at 6:05 pace with .25 jog in between each. .5 cool down. I did these on the treadmill at 1.5 incline. Felt ok.

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

Recovery day.  3.5 easly miles at 9:15 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.002.500.004.00

Did a moderate-difficult tempo run. Ran 1 mile warm up and went straight into 2.5 miles at tempo pace. Pace was 7:05 per mile. Finished with a .5 cool down. Felt pretty good.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Easy 2.5 on the treadmill

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

Ran a 5 mile tempo run outside. Conditions were very windy and very hilly.  1st mile was 7:22, 2nd mile 7:30, 3rd mile 6:38, 4th mile 7:01, 5th mile 7:11. (avg pace 7:09) Finished up with 2 mile cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.750.002.250.004.00

Did .75 warm up then did 3x1200 with .25 jog in between. Ran the first two at 6:48 pace, then the last one at 6:30 pace. Then did .25 cool down. Had to make this a speedy workout due to the Allred kids coming over.

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

Recovery run of 3.5 easy miles on treadmill at 8:50 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.003.000.004.50

Ran 1.25 warm up then did 3 straight miles at tempo pace (increasing in speed with each mile) 7:20, 7:10 and 6:45.  (incline always on 1.5) Felt alright considering the lack of sleep I have had this week, month, past couple months.  haha

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

Did 2x2 mile intervals with .25 jog in between on the treadmill. I ran the first one in 13:40 or 6:50 average pace for two miles. The next one I ran in 13:34 or 6:47 pace. It was hard for me-but I felt ok. I did have to use the the treadmill handlebars some. (Incline was 1.5-I will always keep it at a 1.5 unless I am doing a hill workout)

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

Recover run of 3 miles at 9:15 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.503.000.000.003.50

Got up early today to run (since my kids weren't letting me sleep in) I ran a 3 mile moderate tempo run outside. (felt great) First mile was 7:28, second mile 7:07 and 3rd mile 7:30. (avg pace 7:22) did .5 cool down.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Ran 7.5 mile loop outside. It was windy and hilly-but everywhere here is a hill. My mile splits are as follows, 7:48, 7:35, 7:53, 7:59, 8:17, 7:21, 7:42. (avg pace 7:47)  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran on the mill, was going to do intervals today and I did the first 800 at 6:20 pace. Felt awful the whole time-I'm going to try to do them tomorrow instead. Anyway, opted for an easy run after feeling horrible. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.750.002.250.004.00

Ran on treadmill. Did .5 warm up then 3x1200s with a 400 jog in between. Ran the first two at 6:45 pace, the last one at 6:28 pace. Then did .5 cool down. Been feeling tired lately-muscles burn when I run. Wish I felt like I had more energy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

Easy recovery run of 3.25 miles on mill.

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

Ran on the treadmill. Did .5 warm up. Then did a 3 mile moderate tempo run increasing the pace with each mile. The first mile was 7:30,second 7:20, third 6:50. Then did .5 cool down. Felt pretty good for once.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.258.000.000.008.25

Did an 8 mile long run outside.  I ran up to pinon then down Butler to the track, at the track I ran around 3 miles then ran up hill the last two miles back home. This was a good workout and I felt pretty good about what I was able to accomplish once I got into my tempo pace. Here are my splits for all 8 miles 7:58, 7:00, 6:49, 7:01, 6:55, 6:53, 8:06 (uphill mile), 7:47 (uphill). average overall pace was 7:19.

 

 

  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.002.500.004.00

Did interval workout of 4x1000s with a 400 m jog in between each. Ran the first 3 at 6:45 pace. The last one was at 6:30 pace. did .25 cool down and .5 warm up.

Felt good

 

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

Easy run on mill around 8:45 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.004.000.004.00

Did a tempo run of 4 miles. My splits were 7:27, 7:01, 7:16 and 7:09. (avg pace 7:14) Of course there were plenty of hills but I felt really good.

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

Easy recovery run of 3 miles on the mill.

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

Did not have time to do a long run today. Hubby had to be at his gun safety class at 7. I failed to get up and will not have time to get it in today so I plan on doing it Monday. I did however do 3 miles at moderate tempo pace on the mill. Splits were 7:30, 7:10 and 6:45. Felt pretty good. Did .5 warm up and cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

Did my long run today since I wasn't able to get it in on Saturday. I got up early (before hub left to work) and did nine miles. I drove to the track and started from there. I did a loop of 5 miles and then finished the last four miles on the track. I picked up the pace for the last four miles, getting faster with each mile. This was a super windy run-felt like I was going to get blown off the track. Anyway, my mile splits were 8:19, 7:58, 8:11, 7:39, 7:52, (track miles) 7:18, 7:08, 6:59, 6:39. I felt really good-the miles I did on the track felt good too. I look forward to the 10K I am hopefully doing on Saturday. Avg pace for the whole 9 miles was 7:34, average pace for the last four tempo miles was 7:01.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Mon, May 24, 2010 at 14:15:22 from 206.19.214.144

Nice way to start out the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.750.002.750.004.50

Did interval workout today on the mill. Ran 3x1200s, with .25 jog in between. Then finished off with an 800. The first two 1200s were at 6:45 pace. The third one was at 6:35 pace and the 800 was at 6:20 pace.

Felt great!Did .5 warm up and .5 cool down.

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

Easy recovery run on the mill 3.5 miles around 9:20-9:30 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Riverfest 10K (6.2 Miles) 00:44:21, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.300.006.200.006.50

I ran the Riverfest 10K here in Farmington. It was a small low key race. I could tell from the start I didn't have the energy that I wanted to have. (some days I have it-some days I don't) I was especially having a hard time the last half of the race. Any way I placed 4th overall and I was the first girl. (There was probably only 60 or 70 that ran it.) Anyway, my splits were as follows 6:45, 6:37, 7:24, 7:36, 6:51, 7:53. (overall time was 44:21) My average pace was 7:10. Some people claim that the race was long-but my Garmin said exactly 6.2. Anyway, I was hoping to do a little better-but I am satisfied. Hopefully the 10 miler race I am doing in Utah next Saturday will go well. I look forward to it-considering it is all down hill. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Ran an easy 5.5 miles while camping. The road was really rocky with soft dirt and was very hilly-but I just ran a slow easy pace. It was relaxing-I love running in the mountains! My average pace was about 8:50.

 

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
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
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
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
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
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
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
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
From josse on Thu, Jun 17, 2010 at 01:12:57 from 75.220.172.160

Great job on the race, you smashed your sub-7 goal.

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
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
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
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
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
From jtshad on Mon, Jun 21, 2010 at 14:52:36 from 204.134.132.225

Nice speedy intervals, keep up the great training.

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
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
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
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.750.004.000.005.75

I have been lazy as far as running this week. Spending the past couple days in Durango made it hard for me to run. Today I  decided to do some moderate mile repeats with a 400 jog in between on the mill. My splits were 6:54, 6:45, 6:37, 6:35. I felt really good considering the lack of sleep I have had the past couple nights. (we stayed up waay to late)

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Did a long run of 12 miles today. (about time I start picking picking up the miles) I drove to the track and did an 8 mile loop around town and then I finished the last 4 miles at the track. (started picking up the pace about half way through my run and the last 4 miles were a little faster than marathon pace. Here are my splits 8:01, 7:50, 7:48, 8:29, 7:47, 7:36, (took a short bathroom break in the middle) 7:29, 7:15, 7:08, 7:06, 7:04, 6:42. (total time was 1:30:20.) I felt great the whole time. (avg pace 7:30)

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

3 miles at very easy pace. (got horrible side aches and had to walk)

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

Mom is in town so we took the kids to the track and I did a tempo workout of 2 miles with 400 jog then 1 mile. My splits for the two mile were 6:41, and 6:26 (total time 15:07) My time for the mile was 6:13. Then I cooled down and did some strides. Felt pretty good-even though it was 80 degrees outside. (need to start earlier)

 

 

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

Easy recovery day of 3.5 outside

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.750.002.500.004.25

Did interval workout at the track of 5x800s. Did .5 warm up and then 5 800s with a 400 jog in between (approx 3 min rest between each) My splits were 3:02, 3:06, 3:02, 3:00, 2:53. Next time I do this workout I will increase the number I do. Felt great.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Did a long run today of 14 miles. Did a loop, then ran to the track and did miles 9, 10, 11, 12 at the track and ran the last two home. (did have one short potty break at home) My goal was just to run it at a comfortably hard pace the whole time.

My splits were 8:25, 7:36, 7:01, 7:22, 7:49, 8:13, 7:59, 7:22, 7:17, 7:28, 7:24, 7:21, 7:42, 8:06 (average pace was 7:40) Not feeling the best today-my legs started feeling tired around 7-8 miles into it. Glad to be finished.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

Ran a 7 mile tough tempo today at the track.  Did it at the track because I wanted to run a consistent pace the whole time-minus all the hills. My goal was to run every mile at 7:10 pace or under. My splits were 7:05, 7:10, 7:03, 7:03, 7:02, 7:03, 6:44. Finished the whole run in 49:12. (average pace was 7:02)

Felt good today and was happy that I was able to average a 7:02 pace. (my right achilles is a little sore now though-it has been bugging me for about a week) I want to keep training hard-but I don't want it to lead to a major injury.. help! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Just did 1 easy mile on mill. My achilles has been sore for the past week or so so I am taking precaution.  (did feel sore again when I started running today) Very frustrated because I am in the middle of my marathon training and it is only 2 months away!

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

Did 5 easy miles while camping at south fork. My achilles took about a mile or two before i didn't notice it. It seems to be alot better than it was though

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.754.500.000.006.25

Ran on the mill. Did 1.5 warm up then 4.5 straight at tempo pace. My splits were 7:17, 7:08, 7:08, 7:08, and the last 800 was at 6:45 pace. My achilles is feeling alot better. This is my first tough workout since a week ago. Hopefully it will keep improving so that I can still train hard. The marathon is in two months now! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Tue, Jul 20, 2010 at 15:30:50 from 206.19.214.144

Nice splits. You'r going to rock the marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.003.000.004.50

Woke up early and did 6x800s today at the track. This is my first fast workout since my acilles has been hurting about 2 weeks ago. Achilles took a little bit to warm up and felt better after the first two intervals. Then I didn't feel it at all during the workout-and now after it hurts. (I'm very annoyed!!) Anyway-I did my 800s with a 400 jog in between each (approx 3 minutes rest) My times were 3:02, 2:58, 3:00, 3:00, 2:57, 2:55. I felt pretty good-besides my achilles-don't know what to do about training because the marathon is a little less than two months and now is the time to do my major training. I feel like it is only slightly injured right now-but I don't want it to turn into a major injury and I still want to run the marathon. Anyone with ideas?? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

Did a long run today of 15.25. Did a loop and then finished the last 4-5 miles at the track. Did not feel good today at all. My achiles was bugging me the whole time and the calf on the other leg was so tight-tried stretching it but it would not loosen up. My legs felt like bricks at the end of my run. (was planning on going 16-18 miles-but due to my legs only did 15) Went home and iced and took a hot bath. (they felt a little better after that)

Average pace was 7:52

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Did 2.5 at easy pace to loosen my legs up

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.004.000.006.50

Did 4x1600s today on the treadmill. Did 1.25 warm up and then 4x1600s with a 400 jog in between. My splits were 6:50, 6:45, 6:40, 6:30. Felt really good. My achiles and calf felt better today-not as sore.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.750.008.500.009.25

Ran a tough tempo run on the mill. Did 8.5 miles with an average pace of 7:10 for the first 7 miles, did the 8th mile in 7:00 pace and the last 800 at 6:30 pace. Felt pretty good. I decided to do this run inside as opposed to outside because my achiles doesn't bug me nearly as much on the mill. I feel like it is getting  better. *avg pace 7:06

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.503.500.000.0017.00

Ran my long run on the treadmill today bc it feels better on my achilles to run on the mill than all the hills outside. Did the first mile at 8:30 pace then I settled into a 7:48 pace for the next 5 miles, bumped it up to a 7:42 pace for the next 8 miles, then I started picking it up for the last 3.5 miles. Splits were 7:35, 7:15, 7:10 and 6:45 pace for the last 800. Felt pretty good. The first 10 miles were actually the roughest (legs definitely took some warming up before they felt ok) I think I had a pretty good run minus a couple very short breaks to help the kids, and one potty break. I don't think I have ever sweat so much in my life-may as well have jumped in the pool-anyway I am glad its over. Hopefully achilles will feel better so I can do long runs outside because it is monotonous on the mill. (avg pace 7:40)

 

 

  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.750.003.750.005.50

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!

 

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

Recovery day of 3 easy miles at 9:15 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.005.000.006.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

2.5 easy miles on the mill

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

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)

 

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.257.25

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

2.5 easy recovery run outside-

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.5010.000.000.0014.50

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

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

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.

 

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

3.5 mile recovery run on the mill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Tue, Aug 17, 2010 at 13:42:49 from 68.66.163.179

How is your achilles? Are you still planning on the marathon? I'm guessing TOU. I know when I run hard, fast miles like you are doing, all kinds of injuries flare up. I find running on the grass at a park or soccer field is much more forgiving than the pavement. You may want to limit your sub 7 miles per week to one session, or a certain number of miles. While you are ramping up your base mileage for the marathon, you don't want to multiply wear and tear with too many quick miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.003.750.006.50

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

3.5 easy miles on the mill

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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

5 easy miles around 8:20-30 pace on the mill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.005.008.50

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.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy recovery miles on the mill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on the mill-back of my legs are still sore from the yasso 800s on Wednesday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.005.000.007.50

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!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.502.000.000.004.50

Did a moderate run today. Did 2 miles easy then 2 miles at 7:05 pace and 7:00 pace. .5 cool down. Felt good

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

3.5 easy miles on the mill. (I want my legs to be really fresh for my workout tomorrow)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.009.000.0011.00

Did my last really tough run today before the marathon. Got up early and drove to the track. Did 2 miles easy up hill-then did 9 straight miles at 20-25 seconds faster than marathon pace. The first two miles were downhill- and then the rest were at the track. My splits were 8:14, 7:55, 6:28, 6:48, 6:55, 6:59, 6:55, 6:48, 6:51, 6:46, and 6:25. (average pace for the 9 miles were 6:48) woohoo!! I did take one very short 1 minute break to take some water and gu. I felt very good the whole time!! I got into a rythym and told myself to relax-hopefully I can do the same in the marathon. Anyway-I was happy I got a good workout and I was surprised I was able to run it that fast and feel that good.

 

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

Went camping this weekend-so I got in an easy 5 mile run in the mountains. Dirt roads-very hilly. My right foot was bugging me-back between my ankle and hill-not sure if it is my new shoes or my foot.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy six miler in the mountains. Foot is still hurting a little.

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

1.5 easy miles on the mill. blah-peroneus brevis tendon is sore so I only did 1.5 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.502.500.500.005.50

Did moderate workout on the mill. (changed shoes and foot seems to be doing better today) Did 1.25 warm up then 2.5 straight miles at 6:58 pace. Did a 400 walk/jog then 800 at 6 minute pace. Felt kind of worn down/tired today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.001.000.003.50

Did an easy run on the mill with 4x400s mixed in between. (pace for the 400s were 6 minute pace) Can't believe the marathon is a week from tomorrow!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran a moderate tempo run today outside. Did 8 miles. My average pace was a 7:23. Felt pretty good. Marathon one week from today!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.130.002.370.004.50

Did a short interval workout today on the mill. Did a warm up then 2x1600 at 6:25, and 6:20, with 400 walk/jog in between then one 600 at 5:51 pace. Cooled down. Felt kind of tired today-good thing I am taking it easy the rest of the week since the marathon is saturday.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

Did 3.25 miles on the mill. Easy pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.751.750.000.003.50

Did 1 mile warm up then 1.75 miles at 7:08 pace. Then cooled down.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Did 2 miles at easy pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Top of Utah marathon (26.2 Miles) 03:03:15, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Ran top of Utah Marathon!!

splits were 6:33, 6:45, 6:43, 6:43, 6:54, 6:57, 6:55, 6:37, 6:44, 6:50,  6:46,  6:33, 6:28, 6:27, 6:27, 6:45, 6:40, 6:43, 7:03, 7:28, 7:01, 7:15, 7:47, 7:39, 7:40, 7:39, .46=3:16, (my garmin showed that the race was about .26 too long-oh well) * First half 1:29:10, 2nd half 1:34:55

Was excited to get to Logan Friday afternoon as I graduated from USU and it has been soo long since I have been there. Had a crappy nights sleep due to our room being 82 degrees-it took us all night to realize the heater was turned on. The baby kept waking up and crying also-oh well. The sound of the alarm at 4:10 seemed oh so early.

Woke up and quickly got dressed and ready- caught the early bus and was one of the first ones there. (surprise, surprise-I am always usually late-but not today!) The ride up seemed sooo long. 26.2 miles long to be exact. Talked to a girl sitted by me which helped calm my nerves. Once I got there-I went in the warm heated tents-it felt sooo good as it was sooo cold up top. Took another bathroom break-sprayed my legs down with muscle mist and threw my clothes bag in the bus and it was time to start..The nerves were definitely setting in.

My first mile was a 6:33 and it seemed soo slow.. I knew this was a good sign-but hoped I didn't go out too fast. Realized within the first couple miles my garmin was .1-.2 off. This was frustrating as I had my watch set to auto lap and the mile markers always came after my watch went off. There were about 10 or so girls ahead of me. I told myself to relax and took the next two to three miles to get into a rythm/pace. I was running by myself-but stayed close to the girl ahead of me. Took my first gu at mile 9-still feeling great! Running down the canyon was soo relaxing and beautiful. I felt amazing-and just kept telling myself to relax and not go too fast. I just cruised to the beat of my music. Sara Frey (who placed second) caught up with me around mile 8 or so and we ran together for the next 8 or 9 miles. Towards the end of the canyon-the tailwind was strong and I could feel it pushing me faster. It was awesome. These were some of my fastest miles. I was amazed as I kept looking at my watch and 3 miles straight were under 6:30. 

I ran my first half in 1:29 and realized I was about 2 minutes faster than I expected to be. yeah! Saw my hubby for the first time at mile 14-I was happy to see him! Mile 15 took another Gu. (I swear Gu's really help) The next couple miles seemed to go by fast-I saw Julie Esplin around mile 14-15 and kept trying to catch up to her-but she always seemed to stay just ahead of me. I kept waiting for the "wall" to start hitting me-but I still felt awesome. Saw my parents and fam again around 17-18. Still feelin good. I realized at this time I was on pace to go under 3 hours if I kept it up. The next couple miles were the worst as it is mostly flat to slght uphill. I just kept telling myself to stay mentally strong and try to catch the girl in front of me (julie). The hill at mile 19 wasn't bad at all-and at least it was followed by some down hill. Took another gu at mile 19. I didn't really start hurting until mile 22 or so-but I kept telling myself that I was almost there. At this point my pace started getting alot slower-but I was excited bc I knew I was on pace to go well under the time I expected to run. At this point Julie started leaving me and I got passed by MaryAnne S. (who finished 5th). Oh well-I knew I was still running a good time so I just tryed to stay strong. Took another gu at mile 24. This helped me make it home. Main street was fun as there were lots of spectators. There was no greater feeling then turning the corner and seeing the finish line. With my legs on fire- I ran as hard as I could toward that line. 3:03:15. yeah!

It was great to see my hubby, kids, mom, dad and sister right after. They were excited for me. I felt really great about this race as my goal was to run 7:10-7:15 pace. I ran 6:59 pace-so I was really happy with it. I ended up being the 7th girl (my time would have been second last year) and 1st in my age group. Anyway, today I am feeling the aftermath of being sore-but I am still on cloud nine. I want to run St george next year and hopefully break 3 hours. Anyway-it was a fun race and I recommend anyone running TOU.                  

 

    

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From marion on Mon, Sep 20, 2010 at 20:00:51 from 71.213.116.238

CONGRATULATIONS! That is one heck of a race! VERY nice time :)

From allie on Mon, Sep 20, 2010 at 20:09:32 from 161.38.218.168

nice job! i saw you finish and you looked really strong. you can definitely get that sub-3! congrats on such a great race.

From Burt on Mon, Sep 20, 2010 at 20:13:02 from 206.19.214.144

Wow Christi. I saw your name on the results, but didn't realize it was you. Great job.

I don't think it would be a good idea for you to train with Lily. She's crazy. Just this morning she threatened to throw me in a fire, or something. lol

From josse on Mon, Sep 20, 2010 at 21:11:25 from 75.220.12.190

Great job on the marathon!! Huge PR.

From catherine on Mon, Sep 20, 2010 at 22:40:54 from 69.169.157.242

Great job!

From Jason McK on Tue, Sep 21, 2010 at 11:02:59 from 63.255.173.99

Great Race and a 10 minute PR to boot!

From Lily on Tue, Sep 21, 2010 at 17:25:31 from 67.199.181.73

Hey! I totally remember you. You passed me around 18 or 19 I think. :) Thanks for stopping by my blog! Did you grow up in S.F? and how old are you? I went to high school here so it would be fun to know.

You did so awesome Saturday! I was wanting to pace you so bad once you passed me.

From jtshad on Tue, Sep 21, 2010 at 17:31:44 from 204.134.132.225

Congrats on the PR and very consistent race! You ran it very well and did awesome.

From MichelleL on Wed, Sep 22, 2010 at 21:20:34 from 70.58.32.131

Great job!

From Christi on Tue, Sep 28, 2010 at 16:40:10 from 174.56.35.183

Thank you everyone for the nice comments-I really appreciate it.

From Kam on Thu, Sep 30, 2010 at 23:29:00 from 174.23.212.84

Great race! I saw you coming around the halfway point...I was running up the canyon to meet my sister. She came in a little after you...3:27.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2.0 easy miles on the mill. Legs still recovering from marathon

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

3.5 easy miles outside-no watch. Felt good to run and not worry about time or pace. Quads still a little tight from marathon-but getting better.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles on the mill. 2 miles- then two miles at 7 min pace-then two miles easy. Legs feeling tons better-body felt kind of tired today though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on the mill progressively getting faster. splits 8:50, 7:40, 7:09, 6:47

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles on the mill progressively getting faster. 8:15, 7:50, 7:14, 7:04, last 800 7:00

legs finally feel back to normal since marathon 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 easy miles outside. Felt great! Battery on watch died-so I don't know pace-but I didn't really care today-it just felt good to get outside on a warm fall day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.002.000.004.25

Did 4.25 moderate run outside. (got progressively faster) splits were 7:32, 7:21, 6:34, 6:28. (avg 7:00 pace) Felt great!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Ran 5.25 on the mill today. started easy and got gradually faster. did last 3 miles around 7 minute pace

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

3 miles easy on the mill (all I had time for today) last two miles were 7:10 and 6:50

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

4.25 miles on the mill. (easy around 7:45-8:00 pace)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on the treadmill. Gradually got a little faster with each mile. Splits were 8:40, 7:45, 7:30, 7:12, 7:04, 7:00, 6:55, 6:45. Felt good

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on the mill at 8 minute pace-(kind of feel like I am getting a sore throat)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.003.000.005.50

Warm up on the mill. Then did 3x3 miles with .25 jog in between. My splits were 6:25, 6:20, 6:15. Then did mile cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Thu, Oct 14, 2010 at 12:16:03 from 206.19.214.144

Consistent and speedy. Nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.007.000.007.00

Did a 7 mile tempo run outside. Splits were 7:02, 6:42, 6:26, 6:24, 7:04, 6:56, 6:53. (Avg 6:48 pace) perfect temp and I felt really good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.250.007.25

Wanted to get in some speed today so I did a warm up to the track then did 800, 400, 800, 400, 800, 400 with .25 jog in between. Splits were 2:52, 1:18, 2:53, 1:18, 2:49, 1:15. Felt good to do something fast!  

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

ran on mill. (Hill workout) Did 1 mile warm up. Then did 8x400s with 5.0 incline and did 400 in between at a 1.0 incline. (so I alternated them) Then did .25 cool down.

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

5 easy miles on the mill around 8 minute pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.004.000.008.25

Ran on the mill. Did a warm up then alternated 4 easy miles with 4 hard miles. I ran a 6:20 mile, then 8:15, 6:20, 8:15, 6:20, 8:15, 6:15, 8:15... I felt ok-by the last one I was kind of tired though. I decided I need a race to train for.. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.503.000.000.004.50

Ran on the mill. Did 1 mile warm up-then 3 straight at 6:55, 6:55 and 6:30 pace. .5 cool down. Felt great

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Recovery day of 4 easy miles around 8:30 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.506.50

Did a workout of 800s on the mill. Warmed up for 1.5 then did 5x800s around 2:57 pace with an 800 jog in between. Cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Wed, Oct 27, 2010 at 16:01:03 from 206.19.214.144

Pretty speedy. Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

Ran on the treadmill at the motel in Abq. Did 2 miles at easy pace then two miles around 6:50 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.000.006.00

Ran on mill. Did mile warm up then 2 x2 mile intervals. Did two miles at 6:35 pace-then 800 jog-then two more at 6:35 pace. Felt tired today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles around 9 minute pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.500.006.50

Ran on the mill. Warmed up then did 10x400s with 400 jog in between. pace was 6 minute pace. Feeling very tired this week. (I think 400 intervals are easier to do on the track than the mill) 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.506.000.000.006.50

Did tempo run outside today yeah!!! Ran 6 miles-splits were 7:21, 7:07, 6:27, 6:34, 6:41, 6:39. avg pace was 6:48 pace-felt pretty good. .5 cool down

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

Ran 7.75 on the mill today. Got progressively faster with each mile. Did a mile warm up then splits were 8:00, 7:30, 7:12, 7:00, 6:55 6:42. (7:13 avg) .75 cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 easy miles on the mill around 8:50 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Moderate run..Ran on the mill. Did 1.0 warm up. Then did a workout of 8x400m hills with a flat 400 meter in between. The hills were set to a 5.0 incline and I started the first one at a 7:45 pace and then with each interval after that I got progressively faster to finish the last one at a 7:15 pace. I kept the flat 400s at the same pace as the previous hill pace. Felt good-I need to do more hill workouts. 

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

5 easy miles on the mill

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

Ran outside-cold today!! Only had time to get in 4.5 before hubby had to go to work. Ran them at 7:03 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.000.006.00

Did workout on the mill. Did 3x1600s with an 800 in between. 1 mile warm up and 1 mile cool down. Times were 6:25, 6:22 and 6:12

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.000.006.50

Ran on the mill. Ran 4 minutes and 30 seconds at a 9.7 mph (6:11) pace (almost got 1200 meters in that time). Did 4 of these with 800 meter jog in between.

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

Did 4.5 on the mill. Got increasingly faster with each mile-but still kept it at a pretty easy pace. Splits were 9:00 (warm up) then 7:50, 7:17, 7:05, 7:00 last 800.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Mon, Nov 22, 2010 at 14:25:28 from 206.19.214.144

Do you know my friend Alicia Brandt that lives in Farmington? I figure everyone in Farmington must know each other.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.002.250.006.00

Ran on the mill. Did 9x400s with a 400 jog in between at 10 mph or 6 minute pace (the treadmill shakes going much faster-so decided on this speed)

 

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

3.5 easy miles on the mill

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.000.000.004.00

Ran on the mill (finally after a 3 day break-been sick) Anyway-did 1 mile warm up around 8:30 pace-then 3 miles at mild tempo- splits were 7:00, 6:53, 6:25. Felt pretty good

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.000.006.50

Ran on the mill. Did 1x3 mile intervals with a mile jog in between. Splits were 6:20, 6:20 and 6:15.

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

Did pretty easy run on mill today. Did 1 mile warm up then ran a mile at 7:55, 7:15, 7:00, last 800 at 6:45 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Did a moderate tempo run on the mill today. Splits were 8:50, 7:20, 7:00, 7:00 and 6:30. Felt pretty good

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

Did a moderate run on the mill. Splits were 9:05, 8:50, 7:10, 7:00 and 7:00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Feeling very tired today so I just did an easy run of 4 miles on the mill around 8 minute pace.

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

5 miles on the treadmill

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Got back from being in DC yesterday (can't believe I didn't run for a week!) Got to get back into it since I am running the Moab half marathon in March. Did 4x1600s on the mill today with an 800 in between. My splits were 6:35, 6:35, 6:35 and 6:20. Felt kind of tired. I feel like I am lacking energy lately.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on the mill around 8 minute pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

4x800s on the mill. Did 4 800s at 6 minute pace with 800 in between. warm up and cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Did a long run on the mill. Wanted to get outside-but hubby had to go to work early today. Splits were 9, 8, 8, 7:40, 7:28, 7:13, 7:02, and 6:34.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Ran on the mill again. Moderate run today-Did 3x1600s with a mile jog in between. Splits were 6:30, 6:30 and 6:20.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

only had time for 2.5 easy miles on the mill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Can't remember my workout -but believe it was around 6 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles outside! Very cold!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles on the mill

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

Did a run on the mill-getting progressively faster with each mile. Did 1 mile warm up-then 1 mile at 8:30 pace, then 7:20, 7:00, 6:40, 6:35 and did the last 800 at 6:10 pace. Did .5 cool down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
579.08103.45182.4214.75879.70
Night Sleep Time: 13.25Nap Time: 0.00Total Sleep Time: 13.25Weight: 0.00Calories: 0.00
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