| 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 | | 1032.15 | 128.40 | 275.80 | 22.10 | 1458.45 |
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| Saucony Ride 3 Miles: 4.00 |
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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 | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| 1 mile warm up then did 8x400s with a fast 400 recovery (8 min pace) in between. Did them at 6:15 pace. The last one I did an 800 instead of a 400. Felt pretty good |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1 mile warm up on the mill. Then did 8x400m hills on a 5.0 incline. I kept the same pace for the hills and recovery in between. The first 4 were at 7:30 pace, then the next two were 7:15 pace and the last 2 were 7:00 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.00 | 0.00 | 5.50 |
| Did 3x1600s on the mill. 1 mile warm up then 1 mile at 6:27, 800 recovery then 6:23, 800 recovery then the last one was 6:12. cool down. felt good |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles on 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 | 0.00 | 0.00 | 0.00 | 8.00 |
| Long run of 8 miles on the mill today. Did a warmup mile then splits were 7:30, 7:30, 7:30, 7:20, 7:20, 7:12, 7:12. Felt good |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 2.25 | 0.00 | 6.00 |
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Ran on the mill. Did 9x400m hills on 6.0 incline with easy 400 jog in between. After a mile warm up did the first 2 at 8.5 mph, the next two at 8.6 mph, the next two at 8.7, the next two at 8.8 then did the last one at 9.0 mph. |
| 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 | 3.25 | 0.00 | 7.00 |
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Did a tough workout on the mill today. Did a set of 1 mile, 5 min, 4 min, 3 min, 2 min 1 min. at increasingly faster paces with each one. (had the same amt of rest in between. My mile time was 6:27, 5 min at 6:15 pace, 4min at 6:04 pace, 3 min at 5:56 pace, 2 min at 5:50 pace and 1 min at 5:43 pace. Was pretty tired after the workout. (warmed up and 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Did 9 on the mill today. first two miles were pretty slow-warming up. The next 3 were at 7:30 pace, miles 6 & 7 were 7:20 pace and miles 8 & 9 were 7:12 pace.
Felt good |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.00 | 0.00 | 6.50 |
| Did a 3 mile tempo run today. First mile was a 6:40, next mile was 6:36 and the last mile was 6:20. Felt good to hold a solid pace for 3 miles. (warmed up and 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 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 | | 4.00 | 0.00 | 2.50 | 0.00 | 6.50 |
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Forgot to write this workout down-but I believe I did 10x400s on the mill at 6 minute pace with 400 meter jog in between. Believe the last two were faster. Shame on me for not writing it 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Did 9.5 on the mill. First two miles were slower-but then I eased into a 7:30 pace for miles 3-7 Mile 8 was at 6:40 pace and mile nine was at 6:30 pace. .5 cool down.Felt good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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did 1 mile warm up then did 10x400m-hills at 6.5 incline with 400 in between. I kept my pace for the entire run at 8 minutes a mile. (including hills and flat) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
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Did 2x2 miles on the mill today. Mile warm up then did 2 miles at 6:30 pace-800 jog in between then did two more miles at 6:24 pace. Felt pretty easy-6:30 pace is around the pace I would like to run the half in 2 months. |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Did 10.5 on the mill today. First mile at 9 minute pace, 2nd and 3rd at 8 minute pace-then I settled into a 7:42 pace for miles 4-10.5. Felt good-had to jump off once or twice for a second to help the kids-but other than that-was a good workout.
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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 | | 2.25 | 0.00 | 2.25 | 0.00 | 4.50 |
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Yeah! I actually got outside today for my run!! Did a track workout. Did a mile warm up then did a workout of 800s and 400s. Did an 800, 400, 800, 400, 800, 400 with a 400 jog in between. My splits were 2:59, 1:16, 2:52, 1:15, 2:47 and 1:10. I felt really good! Maybe I will try this workout again with less rest in between bc it felt like a little too much rest.
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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 | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
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Did tough tempo of 4 miles today. 1.5 mile warm up then did 4 straight miles on the mill. Pace for the first two were 6:36, pace for the second two were 6:31. (My goal is to run the half marathon between 6:30-6:40 pace)
Felt ok...definitely going to have to start ramping up the miles and doing the grunt work (intervals) from now on if I plan to hit my goal. |
| 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 |
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Did an easy-moderate run outside today!! yay-splits were 7:30, 7:26, 7:15, and 6:54 (average pace 7:17)
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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 |
| 3 super 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 | | 2.50 | 0.00 | 3.00 | 0.00 | 5.50 |
| Did a tough workout on the mill today. Did 1x1 mile, 2x800s and 1x1 mile. (with a 3 minute jog in between each) First mile was 6:11 pace, 2x800s were each at 6:00 pace and the last mile was a 6:07. I felt tired and sluggish during this one-but decided I need to start picking up the paces for the half coming up. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Long run on the mill today. Did the first 3 miles at easy warm up pace. Then miles 4-8 I ran at 7:42 pace, and miles 9-11 were at 7:30 pace. Felt pretty easy-but I am hoping to get outside for my long run next week. (Did do hills in this workoutput the incline up to 4.0 at times) |
| 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 | | 1.75 | 0.00 | 3.00 | 0.00 | 4.75 |
| Did a track workout outside today! Alternated 800s and 1000s. Did 800, 1000, 800, 1000, 800, 400 with 2 minute 200 m jog in between each. My splits were 2:59, 3:43, 2:55, 3:42, 2:52 and the 400 was at 1:16. This workout felt pretty good-in spite of the wind and cold. (did a couple strides too) |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Did 13 on the mill today...yes-I am crazy. (This is what happens when your husband works so much that you can never run outside unless you hire a sitter) Anyway-did the first two miles easy-warming up-next two were at 8 minute pace. Then miles 5-12 were at 7:40 pace and mile 13 was 7:30 pace. (kept adjusting the incline as to mimic running outside.) Anyway-felt pretty 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 | 3.00 | 0.00 | 5.50 |
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Did 3x1600s on the mill with 800 jog in between. Splits were 6:25, 6:20 and 6:15. Felt more tired than I should have for those times...not quite as fast as I would like. (I think I need to try to get outside more and do them on the track) 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 is all I was able to do today as I am tending kids right now... |
| 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: |
Goosebumps 3 mile run (3 Miles) 00:18:08, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 3.00 | 0.00 | 3.25 |
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Ran a 3 mile race today to kick off the heart health fair..Best part is it was free!! Anyway-got to the line about 3 minutes before starting-so no warm up or anything. Started with some boys-but some of them petered off by the first mile and it was only me and one boy just ahead of me. First mile was 6:09, the boy kept slowly getting ahead.. Second mile was 6:20-I was trying to reel the boy in-but he was too far ahead. Third mile showed 5:39-but I think the course was only 2.91 miles instead of 3-judging by my garmin) I really think my final mile would have been around 6:14. Anyway-I was second overall-the boy beat me by 23 seconds and I won a 25 dollar gift certificate-not bad for a free race. Felt really relaxed the whole time-looking back I know I could've pushed it more-but I didn't. I'm saving the pushing for the half marathon coming up.
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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 | | 2.50 | 0.00 | 3.00 | 0.00 | 5.50 |
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I actually got up early today before hubby left for work to run!! Did an interval workout at the track. Did a 1600, 1200, 800, 800 with two minute jog in between each. My splits were 6:00 for the mile, 4:19 for the 1200, 2:49, and 2:45 for the 800s. I wanted to finish off with a speedy 400 but ran out of time. Anyway-I felt pretty good about my times and actually felt pretty relaxed running them. (intervals are way better and way easier to do on the track than the treadmill-end of story)
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles on the mill. (meant to get up early this morning to do a tough tempo workout but the alarm didn't go off-so I will do that one tomorrow) |
| 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 | | 0.50 | 0.00 | 5.50 | 0.00 | 6.00 |
| Did a 5.5 mile tempo run at the track today. Did it at the track so that I could run an even pace the whole time and get a feel for my goal race pace. My goal was to run them around 6:30 pace. Splits were 6:36 (took me a mile to get going), 6:32, 6:32, 6:30, 6:29 and last 800 was a 2:55. (I had alot in the tank left and know I could have ran at least another mile or two at 6:30 pace-but ran out of time.) Anyway-the average pace for the run was 6:28-so not too bad. 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 easy miles on the mill. (plan on doing my long run outside tomorrow) |
| 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 | 11.00 | 0.00 | 0.00 | 12.50 |
| Ran outside today (perfect temperature-but verrryy windy!!) My goal was to do a long run of 11 miles with 6 being pretty easy and finishing it off with 5 at tough tempo pace. Did a loop outside and ran the first 6 miles at 7:21 pace. (felt pretty comfortable) These are the splits for my 5 "fast" miles. 7:06 (major uphill) 6:30 (downhill) then I ran the last 2.5 at the track for a super fast finish. miles 9, 10 and 11 were 6:27, 6:35 and 6:20. (average pace for the 5 fast miles was 6:35) I was pretty tired by the last mile-but I felt strong and relaxed too-felt good about this one-especially considering the wind) |
| 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 | 4.00 | 0.00 | 7.00 |
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Holy cow! it was a cold one today-woke up with frost everywhere. Got up early and did 4x1600s with 3 min (400m jog) in between. My splits were 6:07, 6:05, 6:02, 5:50. I was happy with this workout and the fact I got faster with each mile-felt good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy b miles on the treadmill. Wore my brand new saucony kinvara shoes today. They are only 6.7 oz and they feel like it-they are soo light! Felt like I was wearing nothing. I bought these to run the half marathon bc they are so light and should be a good racing shoe. Anyway today's easy run felt great. |
| 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 | 2.50 | 0.00 | 7.50 |
| Did a workout on the mill today. Did 5x800s with 8:30 pace 800m jog in between. My first 800 started out at 6:27 pace, then I picked up the pace by a couple seconds for the rest of them. Last one was a 6:05 pace. (avg pace for all 5 of them was 6:18) This was a moderate workout-I wanted to run my intervals a little slower-but keep the recovery pace faster. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Did a 6 mile moderate run outside today. Splits were 7:34, 6:53, 6:32, 6:37, 7:44, 6:53. (avg pace 7:03) This loop is very hilly so that is why my splits are all over the place. Felt great! love running in the morning and having my workout done early for the day.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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14 miles today! 8.5 miles outside-5.5 on the treadmill. (had to come back early-due to hubby leaving for work early.) Avg pace 7:48-felt tired today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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got up early and did a track workout today. Did 5x1000s with a 2 minute 200 meter jog in between. Today was a very cold morning-(my goal was to run them under 3:40- and these are my splits. 3:36, 3:36, 3:36, 3:34, 3:30. I was 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 | | 1.00 | 0.00 | 7.00 | 0.00 | 8.00 |
| Did a 7 mile tough tempo run at the track today. My goal was to run around 6:30 pace (the pace I would like to run for the race) My splits were 6:30, 6:26, 6:24, 6:25, 6:26, 6:23, 5:59! (6:22 avg) Woohoo! I was glad to end on a fast note and I felt great and relaxed the whole time. I know my splits will be a little slower than these for the half considering the track is flat and the course isn't completely flat-but I was happy with the 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 easy miles at the park. beautiful day |
| 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 | | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
| Did my last long run until the race. Did a progression run. First 6 miles easy-ran them around 8 minute pace. Then I finished with 6 hard. My goal was to run them as close to race pace as possible and I did it! My splits for the last 6 were 6:46, 6:20, 6:35, 6:05, 6:31, 6:48. (6:30 pace avg) I felt great! Hopefully I will feel this good in two weeks! Aaaah-now for the taper...which will start as soon as Monday's workout is 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 | | 2.75 | 0.00 | 5.00 | 0.00 | 7.75 |
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Got up early and did yasso 800s at the track today. (Did 10x800 with 400 jog at 3 minutes in between) Was surprised how fast I was able to run them. My splits were 2:59, (rough start), 2:53, 2:54, 2:53, 2:52, 2:52, 2:53, 2:51, 2:50 and 2:43! (avg 2:52) I felt really relaxed the whole time. Last time I did this workout training for the marathon last fall I ran them at 3:03-so I was happy to see that much of an improvement. FElt good-glad I did this workout.
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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 | | 2.50 | 0.00 | 4.00 | 0.00 | 6.50 |
| Did a moderate tempo run outside today. Ran a mile warm up-then did 2x2 miles. The pace for my first set of two miles was 6:11 and 6:19, then I did a mile recovery jog then the last two mile set was 6:20 and 6:18. (Felt pretty good even though I was running up and down hills like crazy) |
| Saucony Ride 3 Miles: 4.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| Ran in Vegas on the treadmill. Did 5 miles. Did an easy warm up first mile, then got progressively faster where my last mile to milea and a half was 6:30 pace. FElt good and 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran this run in Vegas outside on a paved trail (we need a paved trail here!) Anyway-I forgot my garmin but looking at the map I believe I did around 8 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 0.00 | 4.50 |
| Did a 2.5 mile tempo run outside today. My splits were 6:24, 6:28 and the last 800 was 2:57. (Avg pace was 6:19) I felt good about this one and I feel I am peaking for this race right at the right time. |
| 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 | 1.00 | 0.00 | 4.00 |
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Ran outside and did 4x400s with same amt of rest in between. Ran them between 1:24 and 1:28. Just trying to do as little as possible but keep the legs speedy for the race. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles on the mill just to loosen up. (4 strides 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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| | Race: |
Moab half marathon (13.1 Miles) 01:26:17, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
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RACE DAY! Did the Moab half marathon in 1:26:17 and finished 1st girl overall. Race details....
I was super excited for this race until we got to the top and there were major head winds. I tried warming up-but realized it was pointless with the wind-decided I would just run hard and not worry about a "fast" time. Here are my splits.
mile 1 5:59 (looked at my watch and thought woah! way too fast-but it felt soo easy and the whole first mile is major downhill) at this point the first girl was ten or so seconds ahead of me
2- 6:30 course starts leveling out at this point-I was a little frustrated as the wind was blowing verrrry hard-but decided to try and not worry about it
3-6:39-a little slow...oh well (First girl still ahead of me)
4-6:29-thats better and I am closing in on the first girl-(wind is still blowing like a beast-direct head wind)
5-6:34-I believe I caught up with the first girl at this point. I tried to just pass her but she stayed right with me...We found a group of about 5 of us and we were all running and battling the wind together-me and the other girl did our best to draft off of the boys. \
6-6:41-Took my first GU. Was feeling good and tried to leave the group and go out on my own-but the wind was much too hard so I settled back in with the group to try to draft some more.
7-6:37-ran with the group-
8-6:36-ran with the group-running with the group seemed to help me stay strong mentally-I felt we were working together.
9-6:36 (was glad to see we maintained this pace-as there is a hill at mile 9)
10-6:37 Took another GU. e (staying with the group-the other girl is still right with me)
11-6:41-coming out of the canyon-right with the other girl-(Im starting to feel tired but know I have to battle because the race is almost over)
12-7:05 (oops way too slow-but this mile is slightly uphill and major headwind) The pace felt slow and I tried leaving the small group-but once again the wind was CRAZY and I felt it was taking up too much energy on my own so I drafted once more.
13-6:17 On my last mile I decided this was it...Tiime to pick it up and try and leave the other girl and hope she didn't have enough left in the tank to stay with me. Sure enough she didn't have enough left to come with me.
.16-58 (my garmin showed the race as .06 too long.. oh well. This part was so fun-seeing the clock ahead and running full force to the finish line. 1:26:17-(the second place girl ended up about 23 seconds behind me)
I was happy with how the race went.. I felt strong the whole time and really relaxed and was happy with the fact I was able to pick it up on the last mile. I am happy with the time I ran in spite of the wind. (This is still a pr time for me-so definitely happy about that) Hopefully the next half I run won't be crazy windy and I can improve on the time I ran today) |
| 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 |
| 1st time running since the half. Legs feel good-only had time for 3.5 |
| 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 miles at moderate pace of 7:15. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Did 8.5 on the mill. Last half of the run was around 7 minute 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran on the mill. Did about a two mile warm up then alternated fast/slow miles. 3rd mile was 6:27, 4th 8:00, 5th 6:27, 6th 8:00 and 7th 6:07 pace. Did .5 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Did a long tempo run today of 8.5 miles outside. The wind was blowing like a mad man! My average pace was 6:55. Felt pretty good besides the wind-tired though. |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Did a long run of 15 miles today. Got up early and ran 6 outside and did the other 9 inside on the mill. Avg pace 7:30-felt ok. |
| 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 | | 1.25 | 0.00 | 0.00 | 2.50 | 3.75 |
| Got up early and did 5x800s with 200 jog (2:10 rest) in between. My splits were surprisingly faster than I expected them to be considering it has been 3 weeks since any major speed due to the tapering for the moab half. Anyway- splits were 2:53, 2:49, 2:47, 2:47 and 2:42 |
| 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 EZ 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 | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
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Did a tempo run on the mill today-wnted to do it outside but it was waaay tooo rainy. Anyhoo-splits were 6:40, 6:37, 6:31, 6:31, 6:25 and 6:10. (avg 6:28 pace) was a little tired-but felt pretty good for the most part. |
| 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 | | 8.50 | 4.00 | 0.00 | 0.00 | 12.50 |
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Did a 12.5 progression run on the mill today. (couldn't make it outside) ANyway- ran the first mile easy then miles 2-7 at 7:30 pace, then started picking the pace up. Miles 8-12 were 7:16, 6:49, 6:44, 6:40, 6:31. I am now very tired from this run-(long runs take the most out of me-esp when I pick up the 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 | | 1.50 | 0.00 | 0.00 | 3.00 | 4.50 |
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Did a workout of 400s at the track today. Did 2 sets of 6x400s with rest time of about 1:10 in between each 400 and a rest time of 2:30 between the two sets. I forgot how hard 400s are for me and it brought back many memories of college. Anyway my splits for the first set were 1:16, 1:18, 1:17, 1:17, 1:18, 1:19. My splits for the second set were 1:17, 1:17, 1:17, 1:18, 1:17, 1:14. I pushed hard on this one and was glad to be done.
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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 | 5.50 | 0.00 | 9.00 |
| Did a fartlek run outside today. I did 11x3 minutes hard with 1 minute jog in between each rep. My pace for each rep was 6:31 (slow start) 5:37, 5:32, 5:30, 6:00, 5:49, 5:47, 6:00, 5:58, 6:10, 6:10 6:04. There were many hills on this loop too. Anyway-I liked this workout-it was fun for something different and I was happy with the outcome |
| 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 |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Did a long run of 16 outside today. Started out running about 7:20-7:30 pace then I picked it up for the last 8 miles. Splits for the final 8 miles were 7:09, 7:15, 7:21, 7:09, 6:52, 6:57, 7:09 and 6:52. (last 2 miles were very uphill) Anyway- average pace for the whole run was 7:18, average for the last 8 miles was 7:04. I feel like I am finally getting stronger at long runs-I dislike them the most-but I feel like I am getting better at them.
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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 | 4.00 | 0.00 | 7.00 |
| Did 4x1600s at the track today with a 4:10=500m jog in between. Splits were 5:54, 5:48, 5:47 and 5:39. Pretty happy with today's 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 | | 0.50 | 0.00 | 4.00 | 0.00 | 4.50 |
| Did a 4 mile tempo run on the track today. My splits were 6:26 (slow start), 6:20, 6:20 and 5:58. (avg 6:17 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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Did a long run today. (hubby tore acl and had surgery a couple days ago so I didn't want to leave him for too long-I did 7 on the mill around 7:50 pace and then after a half hour did 11 more outside at 7:28 pace. It was hot out today-I wasn't used to 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 | | 3.50 | 0.00 | 4.50 | 0.00 | 8.00 |
| Did an atempt at 3x2.25 miles with 4-5 minute jog in between. My first one was on the road downhill at 6:24 pace, the second one was on the track at 6:24 pace again and about 300 meters into the third one my calf started to really hurt so I stopped. Tried running again-but it hurt too bad and I didn't want to push it so I walked 2 miles home. Both calves were feeling tight on this run-but especially the left one-it would never loosen up for me at all and right after starting the third interval it kind of popped. I hope that I havent really injured it-so I plan on taking the next couple days easy. I will see how it feels. Kind of bummed bc the next 2 to 3 weeks were my push weeks. Oh well-I will see how it feels. |
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Yuck.. so after not running for 1 week and 2 days due to a pulled calf muscle I tried running on the mill today. Started out with a .75 walk then stretched really well-then bumped it up to a 10 minute pace for a mile or two-my calf was still tight-stretched some more. At the height of my run I ran between 8-8:30 pace for about a mile with stretching in between. Calf not terrible-but could definitely feel the tightness and the spot where it was pulled last week-not wanting to re-pull it-I kept it easy and didn't push it. (I don't think I could've gone faster without reinjuring it). I am bummed that it is still so injured and bummed that I am supposed to run a marathon in 5 weeks from Saturday! Yikes! I am so sad bc training has been going really well until now. I am just going to RICE and take it easy so I can still run it...hopefully I can be back training full force real soon. My plan was to run under 3 hrs-but that wont happen if I cant train!!! arrrgh |
| 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 3.5 easy outside today. Walked for .5 to get my leg loosened up. Then did a slow mile. stretched it out. came inside and ran 1.5 on the mill at an easy 9 minute pace. Calf was still pretty stiff and hard to loosen-but it did feel better than 2 days ago. |
| 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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| Ran 6.75 on the mill today-we are making progress!! Walked .75 to loosen it up. Then stretched and started running at a slow 10 minute pace and eased into a nine minute pace for a while. Then I started picking it up slowly-8:30 pace for a while then 8:00 pace. Ran one mile at 7:30 pace, then one mile at 7:15 pace. yeah! Calf was feeling a little sore-but much better than yesterday. It seemed to loosen up and feel better about 3-4 miles into the run. Anyway once I hit about 6 miles it started acting up a little bit again so I ran to 6.25 and then walked .5 to cool down. I am definitely making progress and it definitely felt better than yesterday. Hopefully by the middle of next week I can start doing more speed again and hopefully by next Saturday I can do a long run. Marathon is 5 weeks from today!! I think if (not if when )I do the marathon I will only taper the last week or so. I am trying to think positive thoughts..... |
| 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 | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| Ran on the mill again today. Walked .5 to loosen calf then stretched. Ran about 10 minute pace for a while then bumped it up to 7:55 pace for a mile, then bumped to 7:20 pace for a mile, then 6:54 then ran a 3:17 for the last 800. Walked .5 cool down. Making progress slowly but surely. Felt a little better than Saturday but I don't want to push it too hard yet because there is still some pain and tightness. Hopefully I wont lose too much fitness working through this injury. |
| 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 | 3.00 | 0.00 | 4.50 |
| Got up early this morning to "test" my calf at the track. Walked for .5 then ran slowly for a mile. Stretched then did a 3 mile tempo run. Splits were 6:37, 6:45, and 6:33 with a 1 minute break after two miles to stretch my calf and massage it. I am so bugged my leg is still hurting me a little and I think I am compensating a little with my other leg. I can tell my stride is a "little off" and I have to constantly concentrate on my stride so that I don't hurt it again. Yes-it feels so much better than a week ago but I want to be 100% so I can get back into my regular training and its not close to 100%. It is still nagging at me and I am so frustrated because I don't have time to waste since the marathon is 4 weeks from Saturday. I was holding back today bc of the leg and it was so frustrating. |
| 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| woohoo! Today was a much better day than Wednesday. My calf was feeling quite a bit better. Still not 100% but alot better. I did my run on the mill today. (seems to feel better on the mill) Anyway I walked .5 then stretched. Then I ran a 9-10 minute pace for .5. Then I picked up to an 8 minute pace for 4 miles, then 7:48 pace for 3 miles then 7:42 for 2.75 then the last .75 was at 7:30 pace. I probably jumped off about 3 or 4 times for a real quick stretch. My times are alot slower than normal but I did do 10.5 of straight running! (minus a couple quick stretches) woohoo! There is hope and I am making progress... |
| 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 | 6.00 | 0.00 | 7.50 |
| yeah!! I was able to do my run today with hardly any pain at all! I am almost all the way better-probably 90%! Anyway-I drove to the track today only to find that it is being resurfaced and I can't use it until August 1st. bummer!! So I drove to the crappy gravel track-at least it is a softer surface I guess. Anyway I jogged slow for a mile warmup. Then stretched. Then I did a tempo/fartlek run of 6 miles. 1st mile was 7:05-(just wanted to actively warm my calf up more) then mile 2 and 3 were 6:35, 6:36, then took a mile easy at 7:55, then finished up miles 5 and 6 at 6:38 and 6:29 (no breaks). I was pretty happy that my leg cooperated so well. This workout was definitely hard for me. It was a long day and coming back from camping I was wiped out. I also felt like the gravel surface made me alot slower and it was 74 degrees! Anyway-I am satisfied and happy about the leg!! |
| 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 on the mill. Did .25 walk, then easy .75 then ran about 7:45 pace for the rest of the run. Leg was tight today. I am planning on a long one tomorrow-hopefully I can do it. |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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yeah!! I did get a long one of 16 in today on the mill! Ran the first 3 super easy around 8:45-9 minute pace. Then ran mile 4 at 8:15, mile 5 at 8:00 then 7:48 pace for 2 miles, then 7:45 pace for 2 miles then 7:30 pace for 2 miles, 7:20 pace for 2 miles and 7:00 pace for the last two. Still feeling the leg-seemed to loosen up around mile 8 and then I felt it again as soon as I picked it up for the last two miles. (jumped off probably 5-6 times on the entire run to stretch it real quick) but hey I finished it! There is hope for my marathon. |
| 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 | 6.00 | 0.00 | 7.50 |
| ran on the mill today. did 3x2 miles with an 800m at 8:00 pace in between. Did a 1.25 mile warm up and stretches. My first 2 miles were 6:40 and 6:23. Next two were both at 6:23 pace. I wanted to finish up with 3 miles at 6:44 pace but my leg wasn't having it-it started hurting about 1.5 miles so I just did 2 miles instead of 3. Pace for both of those miles were 6:44. I wish my leg would just be normal so I could train a little harder...oh well I'm happy I was at least able to run those times. |
| 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 |
| Did a long run today. Ran 3.5 outside then did 13.5 on the mill with some stretching in between. Felt very tired today-but the calf was feeling better although both my legs felt really tired and achy today for some reason. This was a very hard run and I was glad when it was done. Did 17 total at an average 7:50 pace. Also saw a physical therapist and he did muscle stem and massage ect on me. Hopefully it will help so that I can be 100 percent by race time. |
| 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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got up and did a fartlek outside. Warmed up for a mile-stretched a little then did 6x5 minutes hard with a 2 minute jog in between. My paces were 6:49, 6:34, 6:01, 6:21, 6:28, 6:45 and I did .4 at 6:28. (pace for the jog in between was 8:30-8:45 pace) Felt pretty 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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| | Race: |
Riverfest Run (6.2 Miles) 00:40:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 6.20 | 0.00 | 7.20 |
| Got up this morning and ran the riverfest 10k. Got to the race and saw Melissa who I used to coach with. (she is a very good runner so I knew I would have some competition) Sure enough Melissa beelined right out as soon as the gun went off. I was about 5-10 seconds behind her at the first mile-split was 6:18, second mile 6:20-(by this time I caught up with Melissa and we were running side by side) Started feeling my calf get crampy and tight at this point-not a good sign. The next mile was slight uphill-split was 6:49, mile 4 was 6:58 (very uphill) At this point Melissa and I are pushing it together side by side and I am totally trying to ignore my hurting calf. Mile 5 was downhill and 6:25. (we are still running side by side encouraging each other) With about .3 left in the race I decided to go for it and started my kick and Melissa wasn't able to hang. She did a great job though and I was glad to have her to push me. I didn't get mile 6 split-but I got my split for 1.26 at 8:07 wich is a 6:28 pace. I showed the course as being .6 too long. They showed my time as 41:00-but if it really was .6 too long it would have been around 39:35 which is a 6:32 avg pace. Not too shabby considering the terrain of the course and the hills. I am satisfied but now I am paying for it with a sore calf. The race really irritated it. I probably should have just dropped out but I am too competitive. I hope it can be better by two weeks for the marathon or I am in trouble. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Tried to run easy for about .5-.75 but leg was bugging me so I immediately stopped and walked the rest....so bummed. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Leg hurts from the 10k and is still sore so I did 30 minutes pretty hard on the eliptical. |
| 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: |
nestle 5k (3.1 Miles) 00:19:38, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.00 | 0.00 | 4.00 |
| Did the nestle 5k race this morning. Got up and did about 1 mile warm up. My plan was to "test" the calf and see where it was-not to necessarily race it hard bc I did that last week and it didn't hold up too well. Started warming up and ran into Tara..yeah!! I was excited to see her. Anyway- 1st mile was 6:25 (feeling the calf a little bit so I'm not going to push it), 2nd mile 6:40(uphill), 3rd mile 6:01 (downhill) last little bit in 35 seconds or so. Overall time 19:38-good enough for 4th overall girl. I was satisfied. I felt the leg during the run-but it wasn't nearly as bad as when I raced the 10k last week and after cooling down I could hardly feel it. Not sure about whether to do the marathon next week or not....Not sure how my fitness or leg will hold up for 26.2 miles... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Wanted to see how my leg was today....Did a 1.5 mile warm up....Legs were super stiff with weird aches and pains..After 1.5 stopped and stretched then did a 2 mile pick up tempo-splits were 6:45 and 6:45. Started feeling my calf about 1.75 into my 2 miles. Walked for a little bit and stretched then did a mile at 7:00 pace. Then walked then did 2 miles home at 6:35 pace for both miles. Leg did start feeling better toward the end of run-but I was wiped out physically. I feel that I have definitely lost some fitness due to not being able to train very well bc of this injury....It is so frustrating...Still undecided about whether to do my marathon or not...If I do it I will have to throw my goal time out the window and do it for fun and hope my leg holds up...but I really want to 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Got up and ran outside today. Did a mile warm up and stretching...Then did 3x800s with .25 jog in between. Splits for my 800s were 3:07, 3:10 3:10 and I also did a mile too at 6:20. (jog in between was between 8-9 minute pace) Leg felt ok..I could barely feel it. Not sure if I am going to do the utah valley marathon this Saturday or not. I think my leg could handle the half though-if anyone knows of anyone who would trade me their half spot for my full marathon spot-that would be awesome or if someone isn't running the half and I could buy their spot from them for a small price...I'm just thinking the full is probably not gong to happen at this point with my lack of training. Anyway-let me know because I really want to run 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Got up and did an easy mile and a half or so and stretched-then did a pick up mile around 6:40 pace and it felt really good and relaxed. I didn't even feel my calf today at all. I think I will try the marathon tomorrow and if my calf starts hurrting I will quit. |
| 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: |
Utah Valley Marathon (26.2 Miles) 03:01:07, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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Got up at 3 in the morning to run the marathon. Not a great night sleep due to little buddy waking up. ANyhoo-was on one of the last busses to the start and we still got there with an hour to spare. ( just love the Long ride to the start-realizing how stinkin far 26.2 miles really is) Anyway-my race plan was to start easy to let my calf warm up and be ready to pull out at any time if it hurt. If I had no pain-Iwould run as hard and as strong as my body would allow.
Got to the starting line and I talked to Kassi Harmon who won the overall girl-(I ran against her in highschool and she is amazing!) Before I knew it the gun went and we were off. The first mile seemed kind of hard-my body wasn't awake and it was slight uphill. Of course Kassi took off like a bandit and I was racing beside Julie Thomas. After the first mile or two my body started warming up and it started feeling easier. I was slightly ahead of Julie in second place and I stayed that way until mile 7 or 8 with the huge uphill by Deer Creek. She passed me going pretty fast. I told myself to stay relaxed and at mile 9 I took my first gu. My leg was pleasantly not bothering me at all and after I took the gu I felt more energized. She stayed about 5-10 seconds ahead of me for the next couple of miles and then around mile 12 I caught back up to her and we ran together about 1-2 miles before I passed her. My split for the 1/2 was around 1:27:49 (alot better than I expected) and I was feeling good and loving all of the downhill and using it to my advantage. By mile 18-19 I realized that I could run a 2:56 if I just kept the last 6 miles at 7 minute pace. ( I was super stoked realizing what a great time I had going) I had a pretty good lead on Julie but knew I was starting to feel very tired. I believe she passed me about mile 20 or 21. Coming out of the canyon by mile 20 I had definitely hit "the wall." My legs were wanting to quit and it was rough not having steep downhill to propel me forward. At this point my "good splits" were going down the drain. I couldnt believe I still had a 10k to go. My pace at this point dropped drastically-but I just kept telling myself I needed to stay strong. With about 4 miles to go I had to walk for about 10 seconds or so and quickly stretch. My pace was soooo slow-but I just kept trying to put one foot in front of another. The last couple of miles were definitely "rough" I did my best to go as hard as possible the last hundred or so meters as I crossed the line. 3:01:07. I was exhausted-but very happy. I did not know what to expect with my lack of training the past 6-7 weeks and I was really happy with the way my body held up and the fact that my calf did not bother me. (I think taking it super easy the last 2 weeks really helped) I am shocked that my time was that fast because I did not expect it-but I am very happy with my time and hopefully I will run under 3 hours at St George.
Side note: My brother (who just got back from his mission last week) also ran the marathon! He did it bc my hubby told him he would pay him 100 bucks if he could do it under 5 hrs...His time was 4:28-not too shabby for never training and gaining 35 lbs! LOL-(at least he is 100 bucks richer-not sure that makes up for being 1000 times sorer)
splits-I missed the first 2 bc my gps was off-but I believe they were 6:40, 6:41, 6:33, 6:38, 6:29, 7:06 (big hill) 7:02, 6:27, 6:39, 6:27, 6:39, 6:59, 6:38, 6:42, 6:39, 6:55, 6:42, 6:29, 6:41, 6:46, 6:57, 7:15 (hitting the wall) 7:18, 8:21, 7:56, 7:45, last .21 in 1:23.
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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 EZ miles outside at 7:45 pace. Legs are still tired and achy from the marathon....I thought a 9 day break would cure that but they are still very tired... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 6 miles outside at easy 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in the hot desert of Pheonix....RAn at 7 in the morning at it was still like 100 degrees!! 7:18 avg 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Got up and ran on a bike trail along the beach in San Diego... So beautiful....I love running other places besides home...Its such an adventure..7:20 avg 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in San Diego...avg pace 7:07 |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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We are finally back from the wedding/vacation in San Diego and I want to go back...Anyhoo got up and did 4 outside at 7:01 pace then came inside and got a drink and did 2 more miles in 7:25 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the mill today in 7:20-7:25 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles at 7:00 pace then 1 mile ez 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Did 1 mile warm up at 7:40 pace then 4 miles straight at avg 6:48 pace. Did 1.5 cool down at 8 minute pace. Waaay tooo hot to run today... |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at 7:00 pace. Very hot outside today.... |
| 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 miles ez at 7:30 pace. Was planning on a long run today-but it was waaayyy too hot and I felt like crap today...yes it was one of "those" days. Will do a long run tomorrow of 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles today in avg 6:58 pace. Felt much much better than yesterday and was happy that I was able to maintain 7 pace in spite of the hills. |
| 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 EZ on the mill today around 7:45 pace. I caught a cold and today was not a great day... |
| 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 | 2.50 | 0.00 | 5.50 |
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Ran outside. Did some pick ups. 5x800s with a .25 jog (8:00 pace) in between. Splits for the 800s were 2:57, 3:04, 3:04, 3:08, 3:15 (3:05 avg) 1 mile 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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3.5 miles outside around 7:22 pace. Ran another 2.5 on the mill at ez 7:45 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Didn't have to to run in the morning and wanted to do a long one outside when Perry got home from work but he didn't get home before dark so I did 10.5 on the treadmill. Started at a very easy 8:30 pace and quickly moved to around a 7:30 pace. Last couple of miles were at 7:25 pace. Felt pretty good-considering it was 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 | 4.00 | 0.00 | 7.50 |
| Did a fartlek run outside today. Ran 1.25 warm up then did 4x1600s with an 800 jog in between. Splits were 6:17, (3:28 for the 800 recovery-downhill) 6:14 (3:52 recovery) 6:42 (4:06 recovery) 6:48. First two were downhill, last two uphill. Did .75 cool down. Felt pretty good even though it was too hot. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| Did .5 warm up then did a pretty tough tempo run of 6 miles today. My avg pace for all six miles was 6:37. I felt pretty good-but I know I pushed it. Cool down of 1.5. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 EZ miles on the mill. It was all I had time for. |
| 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 EZ miles on the mill around 7:45 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 | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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Got up and did a long run outside today. Did 15.5 in 1:53:27 (avg overall pace was 7:20.) Felt relaxed. I did try and pick it up a bit at the end. (around 7:00 pace) Lungs felt great-legs were tired by the end though.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Was planning on doing a fartlek run today but my body was telling me otherwise. (I think I was still tired from Saturday's 15.5 miler.) Anyhoo-I opte for an easy 5 miles at 7:30 pace instead and will do the fartlek tomorrow. |
| 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 | 4.00 | 0.00 | 9.00 |
| Got up and did a fartlek run today. Did 1 mile warm up then 400, 800, 1200, 1600, 1200, 800, 400 with 800 jog in between. My splits were 1:32, 3:07, 4:21, 6:12, 4:49, 3:00 and 1:35. Cooled down a bit. Felt pretty good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
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Did a 4 mile tempo run outside today. 1.25 warm up then 4 straight. Splits were 6:15, 6:00, 6:25 and 6:21. (6:16 avg pace-(first two miles were very downhill, 3rd mile was mostly flat with rolling hills and 4th mile was uphill) I was happy with this workout-most of the miles were downhill-but I was glad to finish strong with the 4th one being uphill. 1.75 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy on the mill today. |
| 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 |
| Got up and did part of my long run outside. (11 miles) Then I finished with 6 more on the treadmill. Avg pace overall was 7:47. Very tired now... |
| 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 |
| 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 |
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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 | | 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 |
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| | 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 |
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| | 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 |
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| | 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 |
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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 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 |
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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 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 |
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| | 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 |
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| | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 5.50 | 0.00 | 9.00 |
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1.25 warm up then did a fartlek run of 11x3 minutes hard with one minute easy jog in between. Most of these were downhill, but a couple at the end were uphill. pace for my 3 minutes were 6:07, 5:42, 5:52, 6:00, 5:43, 5:41, 5:43, 6:06, 6:18, 6:42, 6:05. I was pretty much pooped after the 7th one...This was a tough workout today and I was tired to say the least...Some days I feel strong but today was not one of those days....
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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 | | 9.00 | 8.00 | 0.00 | 0.00 | 17.00 |
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Did 17 outside today. My goal was to run the first 9 easy, then run the last 8 at marathon pace. First 9 miles were at 7:30 average pace, then my fast splits were (first 3 miles downhill) 6:26, 6:06, 6:13, (last 5 at the track) 6:25, 6:35, 6:30, 6:28, 6:13. (6:22 average pace) (a little faster than I was expecting). Did have one potty stop and 1 water/gu stop. Felt really good about this one...Finished up with some strides.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 EZ miles 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 | | 3.75 | 0.00 | 5.25 | 0.00 | 9.00 |
| Did some intervals at the track today. I was a little miffed at trying to weave in between the band and other walkers/joggers taking the inside lane...Is it that hard to keep the inside lane open people??? Plan was to do a ladder of 400,800,1600,3200,1600,800,400-but I didn't do the first 400 bc of lack of time. Anyway-splits were 800=2:52, 1600=5:54, 3200=12:06 1600=5:51, 800=2:48, and 400=1:15. (400 ez jog in between) Felt pretty good about this one-hopefully I am peaking at the right time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 EZ-did 1.5 outside and 3 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 | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
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Got up and did a 10 mile tempo at goal marathon pace. Did 2 mile warmup. (First two of tempo were downhill, the rest at the track) Splits were 6:08, 6:17, (short stop as the track gate was closed-had to find a new way in) 6:24, 6:21, 6:22, 6:22, 6:22, 6:22, 6:19, and 6:00. Avg overall pace was 6:18. (a little faster than marathon pace) I got into a rythm and I felt good and relaxed- I am happy about this one. Hopefully I can get into a rythm during the marathon. |
| 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Got up way early this morning for my run and it was pouring outside. Went back to bed then realized I should probably start on the treadmill and head out once it stopped raining. So I did 2 on the mill- then went outside. It was still dark- and everything was wet. Ran 17 outside-had to loop back to the house twice for potty stop. (so annoying) Anyhoo-had to be back by 8:25, so I finished up with 3 on the treadmill. (7:25 avg overall pace-7:08 avg for last 8 miles) Woohoo! Last long run until marathon! |
| 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 | 6.00 | 0.00 | 9.00 |
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Did 2x3 miles today with .75 jog in between. 1.25 warm up then splits were 6:08, 6:25, 5:50. (6:08 avg pace) (1st set mostly downhill-except 2nd mile) 2nd set splits were 5:58 (downhill), 6:30 (flat), 6:35(uphill). (6:21 avg 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 EZ 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 | | 2.75 | 0.00 | 0.00 | 5.00 | 7.75 |
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Got up this morning to do yasso 800s at the track and it was raining! awesome!! not! Anyway-I didn't have another day to do them this week so I decided I might as well get it over with. After a very short warm up I got started. I had about 2:40 rest in between each one. Splits were as follows 2:48, 2:50, 2:47, 2:49, 2:48, 2:47, 2:47, 2:48, 2:47, 2:44. The rain got harder as the workout went on. Shoes were completely soggy by 3rd one-I came home looking like a wet rat soaked from head to toe....hubby laughed at me. (The price you pay to run I guess)...Anyway I was really happy with my times especially in the cold and rain.
I drank a G series pro 01 prime before running these. (seems like a glorified gatorade-tasted a bit strong) Does anyone have anything that they really like to help with replenishing electrolytes or that they use to help with endurance while running??? Any suggestions would be helpful.
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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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 EZ 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 | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
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Did my last semi long run until the marathon!! Woohoo! Taper time begins now! Anyway-i got up and did 7 miles at 7:27 pace, then 5 at slightly faster than marathon pace. (First two miles down, 3 at the track). Splits for 5 fast miles were 6:17, 6:19, 6:30, 6:27, 5:59. (6:19 average) My plan was to do 6 (not 5) tough tempo miles, but ran out of time. Felt a bit tired today-didn't sleep well and I think the hard workouts are taking its toll on me, but thats ok bc now I will be tapering! Boo yaa! Good luck to all those running Top of Utah tomorrow!!! |
| 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 |
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Been in Honduras for 2 days! Nothing like running early in the morning and it is still 84 degrees with 75% humidity. yuck!! Anyhoo just did 4 EZ at 7:50 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 1.50 | 0.00 | 0.00 | 4.00 |
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There is not really anywhere to run here besides around the key where we are staying. It is only about 600 meters around-and really sandy and uneven. (the roads are too small to run on) I attempted 4x600s at around 6:30 pace. (not very fast but considering the conditions-I was ok about it) |
| 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 EZ-watch has been wigging out on me! |
| 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 | | 0.75 | 0.00 | 3.25 | 0.00 | 4.00 |
| Did an attempt at somewhat of a tempo run today...Ran 3.25 and splits were 6:48, 6:49 and 6:56 pace for last 1.25. (watch wasn't working too well-due to all my sweat!) I may as well have jumped in the pool-thats how sweaty I got!!! Too bad there isn't anywhere to run here! Oh well-I guess it is the effort right? |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around the key again. Nothing like running in circles-and making crazy sharp turns all over the place. Anyhoo- avg pace was 7:30, but I picked it up the last two miles to 7:10 and 6:40. (I was sweating out of every pore when I was done with this one!!) glad I don't have to run here every day!!! At least I finished out the week with 26 miles-(being on vacation-I knew it would be hard to run but I did it..) |
| 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 | | 2.25 | 0.00 | 0.00 | 2.25 | 4.50 |
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Back in the states!!! sad to be done with vacation but happy to be back where its not 90 degrees and 80% humidity. Anyway- got up and did my last speed workout before the marathon. Did 1000, 800, 1000, 800 with 2 minute jog in between. Splits were 3:27 for first 1000, 2:43=800, 3:24=1000, 2:39=800. Was tired by the last one of these, but they felt fast. Glad to see I didn't lose too much speed by going on vacation. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| Did a 3 mile tempo today. Goal was to do it at Marathon pace, but I did it a little faster. Splits were (first 2 miles downhill, last one no elev change with hills) 6:09, 6:05, 6:21. (6:12 average pace) Getting nervous!!! I am excited for this race, but can't wait until its 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 ez miles with a very short pick up pace of about a minute or 2. legs feeling great. |
| 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: |
St George Marathon (26.2 Miles) 02:50:26, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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Ran St George today!!! Got into town around midnight Thursday night. Drove the course Friday and realized that it definitely has some good uphill sections. This made me nervous, but I realized that I would just "do my best." Couldn't sleep very well the night before, woke up at 3 unable to go back to sleep. Layed in bed with my heart pounding with excitement/nerves about the race. (This always happens to me) Woke up and got to the course an hour or so before the start. It was nice to be in the elite area- but it made me nervous looking around at all the great runners. I was so nervous and relieved once the race actually started.
Miles 1 & 2 -6:29, 6:43-These two miles were flat and in the dark and I wanted to take it out really "easy." These two miles felt like a warm up pace. I was surprised how warm it was already, by warm I mean perfect conditions-but I was hoping it would be cooler bc I knew it was going to heat up quickly. I was also surprised by how many girls took off from the get go.. I was probably 9th or 10th after mile 2. I wanted to be up there with them, but knew it was smarter to hold back and pass them later in the race.
Miles 3-6- 6:06, 6:12, 6:19, 6:05- Mile 3 started a small downhill section and my body was feeling warmed up so I stopped holding back so much...These miles felt comfortable-but my stomach was causing me issues and I felt like I needed to take a pit stop around mile 5 or so...I kept thinking I have never had to stop in a race, why now? Thankfully the feeling dissapeared after a couple miles...(strange...Does this ever happen to anyone?) At this point I noticed 2 or 3 girls ahead of me, and I kept plugging along trying to catch them.
Miles 7-11 "the hill" miles 7:29, 7:09, 6:54, 7:04, 6:48. At the beginning of this section I passed a girl who was struggling up the hill. If anyone tells you St George is all downhill they are definitely lying. My goal was to run this section extra easy as to not wear myself out from from running uphill. In my hometown everything is a hill-so I felt prepared. I felt super comfortable and relaxed the whole time during this section. I kept telling myself to take it easy..no pushing.
Miles 12-17 6:21, 6:28, 6:10, 6:03, 6:20, 6:29- This is another good downhill portion of the course. My half split was 1:26:40, about a minute ahead of where I wanted to be. Around mile 12 I caught up with Julie Thomas. I asked her what time she was going for and she said 2:50, I realized we had the same goal and knew I wanted to stick with her. We ran together for a couple miles, then she would pull ahead and then I would pull ahead. My stomach was causing me issues again and I thought for sure I would have to stop, but I didn't and the feeling left again. I also passed Amber Green somewhere in this section. (she got injured I believe) I forgot to take any gu's, so I took my first one at mile 17. What was I thinking? I usually take gu's early on. Anyway, I still felt pretty good and relaxed. The slight headwind was kind of annoying though, and it was also starting to get hot.
Mile 18-24- 6:52, 6:26, 6:11, 6:34, 6:11, 6:12, 6:29 This section is very dowhill except for mile 18. It has a good uphill. Once again I took it easy up the hill. I kept focusing on some of the girls in front of me and was able to pass a girl named Marci around mile 19, also Arianne and Danielle around miles 20 ad 21. I was beginning to feel like I was on a roll and then Julie Thomas passed me again around mile 21. I knew I was in 4th and really wanted third. I was trying to stick with her, but she flew by me. I had another gu, and I think this helped. I kept waiting to "hit the wall," but I never did. I think it helped that this is the most downhill section of the race. I did notice that it was getting hot though.
Miles 25-26- 6:29, 6:33 The last two miles of the race are in town and flatten out. It was so fun seeing all the crowds cheering once you get into town. I also got to see my husband, mom and daughter at mile 24. It gave me a burst of energy and they told me to catch Julie. I realized she was only about 6 seconds ahead of me and I really thought I could pass her, but someone told her I was coming and she took off again. As much as I wanted to pass her I couldn't help but smile, realizing that I was almost done and I was going to run a pr by 10 minutes or so. I also realized that I was close to going under 2:50 and was trying to kick it in. It was awesome turning the corner seeing the finish line, I gave my daughter a high five and ran as hard as I could to the line. 1:50:26. Not quite under 2:50 but almost. When I crossed the line Julie could hardly stand up, she had definitely given it her all and ended up beating me by 21 seconds. She did an awesome job and had a great kick.
I think I ran about as fast as I could have today. I wish I could have kicked it in even more to finish third, but I am extremely happy with 4th. I think starting the race conservatively and running a negative split by 3 minutes helped me to be stronger in the end. I knew that this would be a tough race with great competition and I'm happy with my finish. This race definitely had its challenges, but was a fun course. I felt stronger than any other marathon I have run and I know that I will run St George again, hopefully even faster. Fun course, fun race, fun fans, everything was great except the heat. |
| 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 |
| Ran for the first time today since the marathon. (wanted to take a little break) This run felt awful. I wasn't sore, but my body was physically mentally exhausted. (you would think 9 days would be enough of a break) Anyhoo, I did 5 slower than 8 minute pace and was tired....not sure what to train for...I am one who needs motivation to train. Anyway hopefully next run is 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the mill again. Felt a little better today. (first 2 miles were brutal though) started at a slow pace and gradually picked it up. Last 3 miles were 7:40, 7:28, 6:40-nothing too fast-I just wanted to pick up the pace a little. |
| 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 ez 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 miles. Ran at the park. splits were 7:10, 6:52, 6:52 and 6:24. |
| 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 outside. 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 ez mile on the mill today. Paces 9:20, 8:00, 7:25, 7:13, 7:13, 7:13. |
| 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 miles outside. Gradual pickup. 8:00, 7:15, 6:54, 6:24. |
| 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 miles getting progressively faster. 7:26, 6:45, 6:22. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles outside in 7:19 pace. FElt wonderful outside! Love running in the fall leaves! |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Did 7.5 today. 2.5 or so outside and the rest on the mill. Paces were between 6:24 and 7:30. I'm too lazy to get my garmin or remember. lol |
| 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 | 3.00 | 0.00 | 6.00 |
| Ran on the mill. Did 4x1200s with 400 jog in between at 9.5 mph or 6:19 pace. Why do these always feel harder on the TM than the track? Anyway-just wanted to throw in a little speed. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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ran on TM. First 2 miles slow-next 2.5 avgd 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 | | 3.50 | 3.50 | 0.00 | 0.00 | 7.00 |
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Ran on the mill today. Did 3 ez at warmup pace. Then a short tempo of 3.5 miles first mile was 6:37, 6:33, 6:23 and .5 was at 6:00. (avg 6:31 pace) Felt pretty good today.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Did workout on the treadmill today. After 2 mile warm up did 8x400m hills at 5.0 incline with 400m in between. Ran the hills at 7:00 pace, and the recovery at 7:30 pace. (wanted to keep somewhat of a solid pace- like a tempo run-but working the hills) |
| 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 | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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Took the kids to the park and ran around the park today (park is about 200 meters around-so I did lots of loops) I was planning on doing an easy run today-but I was feeling so good it turned into a tempo run. Splits were 6:41, 6:38, 6:34, 6:22, 6:08. (6:29 avg pace) This was the first time since the marathon that I have felt really good running. (I'm feeling the fire again!) I think it was the fact I was running outside-not the TM and it was such a nice day;) One of the last ones:( |
| 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 |
| 3 ez miles on the mill. (all I had time for) |
| 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 ez 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 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles outside today in absolutely horribly weather. windy, snow/rain. Did 8 in 6:53 pace. The effort was harder than the pace shows. |
| 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 | | 4.75 | 0.00 | 0.00 | 2.50 | 7.25 |
| Did a speed workout today. (first one since before the marathon over 5 weeks ago) Ran down to the track for warmup (about 2 miles) Then did 5x800s with a 400 jog at (2:10-2:20) in between. Splits were 2:56, 2:54, 2:54, 2:53, 2:52. I'm not going to lie-it was tough today and I am tired. The effort was hard and I know I have lost some speed-by the 5th one I was feeling the lactic acid and was completely wiped out. Anyway-I was happy with the workout but dissapointed with how crappy I felt. |
| 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 | 2.25 | 0.00 | 7.25 |
| Did a hill workout on the treadmill today. Ran 2.25 warm up then did 9x400 at 6:54 pace on an incline of 6.0. Recovery was a 400 in between at 8:20 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 2.25 ouside and 2.25 on the mill. Pace was around 7:20 or so. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| Took the kids to the park and did 2x2 mile intervals around it. (about a 200m loop) After 1 mile warm up, my first splits were 6:21, 6:06. Did 800 ez jog, then finished up with 6:12 and 5:58. (I was really pressing to go under 6 on the last one and was glad I was able to do it. Felt good!:) I'm excited for my turkey trot 5k this 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 2.25 ez outside and 2.25 ez inside. |
| 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 | 4.50 | 0.00 | 8.00 |
| Did a fartlek/tempo type run today. Ran outside. Did 1 mile warm up, then did 9x800s with .25 fast jog in between. My goal was to keep the rest around an 8 minute pace or so. Splits were (rest time in parentheses) 3:08 (2:00 rest) 3:07 (1:53), 2:56 (1:49), 2:51 (1:51), 3:05 (2:03), 3:05 (1:54), 3:17 (2:18), 3:06, (1:55), 3:07 then cool down. (alot of downhill and uphill on this loop) Overall pace including rest time was 6:43 for 6.5 miles. Felt good and I loved 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 | | 5.00 | 0.00 | 0.00 | 1.50 | 6.50 |
| Ran on the mill today. Did 3 miles warm up then 6x400s at 10.0 mph with .25 jog in between. (kept my jog to an 8:00 pace mile) . Why is it when I try to run over 10.0 I feel unstable? Does this happen to anyone else? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Did 4.5 ez 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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| | Race: |
Farmington Turkey Trot (3.1 Miles) 00:18:30, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.65 | 0.00 | 0.00 | 3.10 | 5.75 |
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Got up and ran Farmington's first annual turkey trot. I wasn't expecting very many people to show up and was pleasantly surprised when I learned 250 signed up. I was expecting to have fun with this race (It has been so long since I have done a 5k-but I also wanted to push it.) Warmed up for about a mile and a half or so and it was time to start. My first split was 5:49-(flat to slight downhill) At this point there were no other girls around and about 8 boys in front of me. My 2nd split was 6:37 (major uphill!!!-137 ft climb) Here I passed a couple boys-I don't think they were very happy to have me pass. On the last mile I was battling with a guy-I would cruise past him on the downhill and he would catch up to me on the up. Split was 6:03-(rolling hills) He ended up sprinting past me right as we crossed the finish line. (I didn't even know he was coming) I ended up 5th (I think) over everyone. My garmin shows the course being .09 too short so in theory I would add 33 seconds on for the last .09 to make my real time 19:03. I usually go by my garmin bc it is usually right on. Overall I was happy with my time-especially considering the hills. (Farmington definitely doesn't have a shortage of hills!:) I went home to shower bc it said awards weren't until 11:30-got back and they were already over!!! (I guess they decided to do them early:()At least they still had my prize which included two giftcards-not too shabby! Looking forward to Orem's earn your turkey race on Thursday.
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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 | | 2.75 | 2.25 | 0.00 | 0.00 | 5.00 |
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Did 6x600s on the treadmill today with 2 minute easy jog in between. Did my 600s at 9.0 mph on an incline of 5.0. I'm not going to lie-I was tired on this one. Couldn't wait for it to end. (I thought this would be a moderate workout-but it felt hard today-my body just felt off)oh well-.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 ez 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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| | Race: |
orem earn your turkey 4 miler (4 Miles) 00:23:55, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
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Ran the orem turkey trot today. Got up and warmed up a couple miles with Tara and Julie C from the blog. I am good friends with Tara (we ran together in highschool and college) so it was fun to see her and it reminded me of old times . Anyway, I was excited to run and see how fast i could do it, considering it was a flat course. First split was 5:59. It felt pretty relaxed, but i was in 4th place with the first two girls way ahead and one girl (which i found out after the race was Melody-from the blog) just ahead of me. Second split was 6:04. Still feeling good, but the top two girls are even farther ahead and Melody is still just barely ahead. Third mile was 6:17, (hardest mile by far). I was trying to catch Melody, but she just slowly kept getting further and further aahead of me. (She is super speedy!) 4th mile was 5:43. Felt strong coming in and was happy with my time. Sheesh, it was tough competition today! Cooled down with Devra, Tara and Melody- met her for the first time and it was nice to put a face with the name! (such a nice girl!, Devra too) Good job to all who ran!
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles outside today. Did a loop on Spanish fork river trail. Started out slow the first half, then picked it up the second half. (7:08 average pace overall) |
| 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 |
| Got up and ran 5 miles outside before traveling home. My garmin died about half way through my run- but I suspect my average was around 7 minute 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 | | 4.50 | 0.00 | 3.50 | 0.00 | 8.00 |
| Did 7x800s today on the mill. Warmed up 2.5, then did 7x800s at 6:15 pace, with 400 jog at 8:00 pace in between. (avg pace for intervals and rest was around 6:40ish) This workout felt harder than it should have been. Was glad to get 8 in for the day though!:) |
| 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 |
| Recovery day of 5 ez on the mill today. |
| 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 miles around 7:30 pace. Tomorrow will be a good tempo 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 | | 2.50 | 6.00 | 0.00 | 0.00 | 8.50 |
| Wanted to do a good tempo today and awoke to snow on the ground! Went outside anyway and found it to be icy so I went to the track (which was full of snow and it was freezing!) I knew my workout probably wouldn't be the quality that I wanted. I did 2 warm up miles and went straight into somewhat of a tempo. Splits were 6:46,6:46,6:45,6:43,6:40,6:20. (6:40 avg) Felt good and relaxed. *note to self-"Don't wear pants when there is snow on the ground!-(kept getting little snowballs clinging to the ends and kept stepping on them! Finally rolled my pants up to mid-thigh-lol-what a sight I must have been!) |
| 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 on the mill around 7:30-800 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 3.50 | 0.00 | 6.75 |
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Ran outside in the freezing cold today!!! Should've worn gloves bc my hands were ice cubes. Anyway- wanted to tdo 4x1 miles with .5 in between. Did 1.25 warm up then the first mile was 6:20, (slower than I wanted) 800 recovery around 8:00 pace. 2nd split was 6:06, 800 around 8:00 pace. Then on my third interval my garmin battery died right in the middle of it!!! Blahhh! so mad.... I think I was on pace to go around 6:10-6:15. Of course on the 4th interval I had to go by feel and guess the distance-but I think I only did around an 800-I slowed down bc my foot got a weird cramp) My pace was probably only about 6:15-but who knows.....Very frustrated at Garmin today.....oh well |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles on the mill around 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile loop outside at 6:42 pace. (waited to run until it was a little warmer outside) Felt really good today... |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles outside today in the freezing cold at 7:05 pace. (Felt much more tired than I should have) |
| 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 | 2.50 | 0.00 | 7.50 |
| Ran on the mill today. Did an inerval/hill workout. Ran 2 warm up. Then did 10x400s and alternated hills and speed. Recovered with a 400 jog at 8:00 pace in between. Did 5 400s at 6:49 pace on a 6.0 incline. Also did 5 400s at 6:07 pace on 1.0 incline. .5 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 EZ 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on the mill today. Started out slow-9 pace or so and gradually got faster each mile. Last 4 miles were 7:27, 7:15, 6:45, 6:30. |
| 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 | 3.50 | 0.00 | 6.00 |
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Ran outside today. Did a 3.5 tempo run. Warmed up 2 miles-then splits were 5:54 (good downhill), 6:32, 6:26, last .5 6:28 pace. (6:18 avg overall) Felt pretty good today. Tired now though. Is it bad that I am already ready for spring?? |
| 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 ez 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 | 3.00 | 0.00 | 6.50 |
| Ran on the mill. After a 2 mile warm up did 3x1 miles with .5 jog (8:30 pace) in between. Splits for the miles were 6:12, 6:10, 6:02. .5 cool down. Feeling a bit sluggish and tired today. (too much running around and no sleep) |
| 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 | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
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Ran on the mill today. Did the first 3 in warm up pace. Then started picking it up. 7:35, 7:20, 7:00, 6:45, 6:15. Felt better today. Can't believe Christmas is tomorrow!!!! |
| 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 | | 4.75 | 1.75 | 0.00 | 0.00 | 6.50 |
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Ran outside today and did 8x1 minute hills. (distance was about 300 meters-give or take) The incline was pretty steep and I felt pretty tired today.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 ez 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 | | 3.50 | 0.00 | 3.00 | 0.00 | 6.50 |
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Did an interval workout on the mill today. Ran 4x1200s. First 3 were at 6:15 pace with 400m recovery at 8:00 pace in between) Last one was at 6:00 pace. Felt super exhausted today. I think all the craziness of Christmas and staying up late has finally caught up to me. (doesn't help that I have a cold) |
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles ez on the treadmill. Last 3 were around 7:15 pace. Felt super exhausted today and could not pick up the pace even if I wanted to.... |
| 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 | | 1032.15 | 128.40 | 275.80 | 22.10 | 1458.45 |
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| Saucony Ride 3 Miles: 4.00 |
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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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