Christi

Goosebumps 5k

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Location:

Farmington,NM,USA

Member Since:

Apr 09, 2010

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

Ran track and cross country for Utah State. Ran a 4:40 in the 1500. 17:55 in the 5000 m.

2005 Top of utah marathon 3:23                                 

2006 Ogden marathon 3:14:45                                   

2010 Top of Utah marathon 3:03:15

2002 Spanish Fork half  1:28 

2011 Moab half 1:26:17 

2011 Utah Valley marathon 3:01:07

2011 St George Marathon 2:50:26

Short-Term Running Goals:

Run a couple of half and full marathons. Would love to run a 2:45 marathon.

Long-Term Running Goals:

Marathon olympic trials in the next 4 years 

Personal:

Married with three kids

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Ride 3 Lifetime Miles: 36.00
Saucony Kinvara Lifetime Miles: 33.00
Brooks Lifetime Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
891.18107.5062.9048.021109.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3miles outside today.. (All I had time for)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.505.50

Ran on the tm today. Did 3x400s and 2x600s with ez 400 in between. Fast bits were at 6:00 pace. Felt tired today (too many late nights)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 ez on tm starting about 9:00 pace working to 7:20.

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

Ran 5.5 ez on the tm today

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

Ran on tm today. Did a progressive 4 mile tempo. Splits were 6:50, 6:30, 6:20, 6:00

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

5.5 ez on tm

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

5.5 on the treadmill in durango, co. Ran really easy and slow today, but it was hard. I started lifting some free weights this week and I am super sore so maybe this is the reason I'm tired.

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

7.5 miles outside. 7:10 pace. (Normal loop and added a mile) felt tired about 4 miles in. I haven't been doing very many runs over 5 miles lately. (Maybe this is why I'm tired?)

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

5 miles ez on tm

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

5.5 ez on tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Long warm up then 4.5 straight at 6:48 pace. Thought this place would be pretty easy but it felt harder than I thought.

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

5.5 ez on the tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

1mile on tm then 5.5 outside. College loop. 7:05 ap.(decided my goal for the next few weeks is to try and get a good base. I might throw in a speed workout once a week but mostly I want to work on mileage.

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

6 miles ez on the tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran on tm today. 2mile wu and set speed to 7:15 pace and altered 400 m hills at 6.0 incline with recovery at 1.0 incline. Kept speed constant at 7:15. (Was more tired than I should have been)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tara on Thu, Jan 23, 2014 at 18:55:55 from 75.169.136.226

Ummm...that is a super hard workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 ez on the tm.

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

6 ez on the tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.004.500.0010.00

Ran on the tm today. Goal was to do a long run and combine it with a little bit of speed. Ran 2 miles ez then did 3x1 miles with .5 in between at 8:00 pace. Splits for my miles were 6:45, 6:30 and 6:15. I followed the last one up with another recovery 800 and then did 3x800s at 6:15 pace with 800 recovery jog (8:00) in between. 1 mile cool down for 10 miles today. It was nice to change the pace up a bit.

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

4 miles ez on tm

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

4.5 outside at 7:16 pace. Finished up with 3.5 on tm at 8 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

Ran on the tm today. Did 3.5 warm up then did 3 mile tempo. Splits were 6:30, 6:10, 5:50. Cooled Dow. Actually felt pretty good today. Also did some ab work core work, push-ups, burpees. Ect. At least twice a week I will incorporate some extra strength workouts.

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

6 miles ez on tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran in the snow today! Slow warmup mile then 7:15 ap for 4.5. Then I did 3.5 more on tm at 7:15 pace. Finished up with my weight/core workout. Felt great today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles on the tm. Last 4 miles were between 7-715 pace.

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

6 miles ez

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

8 miles on tm. Set the pace to 7 minute pace and alternated 8x400s at 5 incline with 0 incline 400 in between. Not gonna lie... I was sweating at the end of this one

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

4 miles ez on tm. (Wanted at least 6 but ran out of time)

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

Did 7 outside today. Goal was to run a timed 3 miler at the track without looking at my watch. (I hit my split button each mile-but didn't look) also this run was done with only two short stops. (1 short stop right before and after the 3 miler-less than a minute of time between the two) anyway my splits were 6:18, 6:18 and 6:00. I felt great the whole time... (I listened to my body and felt relaxed-yet pushing) i am happy. I know I have a long way to go but this is a good starting point. Overall average pace for 7 miles 6:55.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 ez at 8 minute pace on tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.003.750.008.00

Ran on the tm today. Did 3x1.25 miles at 6:00 pace. Recovery was 800 in between at 8 minute pace. (Last one was 5:50 pace) actually felt pretty good today. Core work/push-ups after

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

5.5 ez miles on tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Ran 10 on the tm today. Alternated fast/slow miles for the last 6. Fast miles were at 6:10 pace, slow were at 7:45 pace. (Last fast mile was 6:00 pace instead of 6:10) felt pretty good today except the last mile was pretty hard.

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

5 miles ez on the tm

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

5.5 ez on the tm. (Did throw in 2x800s at 6 pace for kicks and giggles.) felt tired today

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.002.509.00

Ran on the tm today. Did 1 mile at 6 pace then 6x400s at 7:00 pace on an incline of 6, with 400 jog at 7:30 pace in between. Tired today

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

5 ez on the tm

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

6 miles ez on the tm

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

4 ez on tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Goosebumps 5k (3.1 Miles) 00:19:31, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.900.000.000.002.90

Ran a 5k race today here in farmington. Did a 1 mile warm up. The weather was nice at 40 degrees and only lightly breezy so I wore shorts and long sleeve. (This race is a loop and mostly flat-so I was hoping for 18:30ish) The race started and I felt great the first mile. Split was 5:59, I was in 4th place with 3 guys ahead. The next mile was slightly uphill, (mostly flat though) my legs started falling off already and split was 6:29, (nobody passed me and the guys ahead were widening their gap on me) final mile was 6:28 with the last .11 in 35 seconds. (Finished 4th overall) I wanted to run about a minute faster today so I was a little disappointed. I feel like my training has gone better than my time showed. My lungs felt good-but I feel like I lacked the strength and leg turnover to run the time I wanted. I also realize I need to get outside to train more (not the treadmill) and focus on sleeping and eating better. I feel like 5ks are hard and can never find a rhythm like I can in the marathon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tara on Sat, Feb 22, 2014 at 21:50:45 from 75.169.140.191

I say nice job. I hear ya on the rhythm thing!

From Glory in the long run on Mon, Feb 24, 2014 at 15:06:42 from 65.130.183.26

The 5K is really more of a speed race. At 95% of VO2 max it really should be blurry, blinding fast. That's partially what makes it so fun, it's hard to really run a 5K at 100% of the total effort required, with more miles comes more possibility to make up for mistakes in pace, thus a marathon is in some ways mentally easier than a 5K. What a crazy wonderful sport this running is.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

Ran 8 miles on the tm today. We made a quick trip to Albuquerque Monday and I wasn't able to run. I've felt tired this week so it's ok to have a low mileage week I guess. Found out my thyroid medication needs to be increased too. My tsh number keeps remaining the same in spite of increasing my medication. (Kind of frustrating) anyway I did 3 ez then 4 progressively getting faster. Splits were 6:50, 6:35, 6:20 and 6:00. 1 mile cd.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tara on Sat, Mar 01, 2014 at 17:00:41 from 75.169.137.144

I essentially did this workout today:) you're coming back nicely and quickly!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 ez on tm

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

5 ez on tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran mostly outside today. Did 7.5 outside in 7:25 ap, then hopped in the tm for 2.5 more.

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

Got up early this morning. Did 6 around 7:25 pace.

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

Got up early again and ran outside. Did a far toke run of running 3 minutes hard followed by two minutes ez. Did 8 of them. Fast paces were between 5:55-6:40 pace. (Most were around 6:00 pace) recovery pace was around 7-8 pace. Overall ap besides my warm up was 6:45. Wore my new shoes today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Ran 5 miles outside today with 4 miles at moderate tempo. Avg pace for the 4 miles was. 6:45. Felt more tired today than I should have.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Got up early and ran outside today. Did 11 miles in 7:10 average pace. Did nanny brown loop. Felt really great today. I was able to get in a rhythm and run relaxed.

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

4.5 ez on the tm today

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles ez on the tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Got up early and did 9 miles outside. (I'm not loving this time change-5 miles were in the dark) anyway-felt good today! Average pace for entire run was 7:00. Finished up with 1 mile on tm at home.

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

4 miles ez on the tm

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

4.5 miles ez in the tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 outside today. Average pace was 6:55. Felt good

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tara on Tue, Mar 18, 2014 at 13:22:50 from 50.186.87.12

What the!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 ez on the tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 ez on the tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.850.004.150.007.00

Got up early and ran outside today. Did a 5x5 minutes hard with 3 minute jog in between. Splits for my 5 x5 hard were between 5:55-6:10 pace. (Besides the last one which was very up hill.. It was 6:50 pace) pace for recovery was between 7:35-8:00 pace. Overall ap for 5.5 miles not including wu or cd was 6:40. Felt really great today!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 ez on the tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Did 11 outside today. Did an out and back course today. Ran up by PV where it is a 3 mile climb. Splits were between 6:06 pace and 7:48 pace. I worked on picking it up the last half. Overall average pace for 10 miles was 6:57. 1 mile cool down. Felt pretty good today-though I was pushing the last couple miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.004.000.507.25

Wow-it was a windy one today. Got up and did 3 sets of 8 minutes at threshold followed by 1 minute ez then one minute hard, then 3 minutes recovery. (Hopefully jake from the blog doesn't mind me copying his workout) I really liked this one and hope to add more sets this training cycle. Ran 1.31 in 8 minutes for all 3 cycles which is 6:07 pace. My one minute ez was around 7:45 pace and my 1 minute hard was between 5:35-5:44 pace for all 3 sets. 3 minute recovery was between 7:30-8:00 pace. Overall average pace on this one besides warm up cool down was 6:30 for 5.5 miles. Felt great today!

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

3.5 ez outside. 1.75 on tm inside

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.750.001.005.50

Ran outside today. Warmed up then did 4x..15m hills. Then I did 6x 1 minute on/off. Fast minutes were between 5:35-5:45 pace slow minutes were between 7:15-7:45 pace. Overall for fast/slow minutes was 6:20 ap for 1.75 miles. Felt good today!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Started out running 3. 5 miles into a major headwind. The wind died some after that and my average pace for 13 was 7:14. Felt good

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.001.100.007.00

Got up this morning and did a hill workout. Ran 1.5 miles warmup to the hill then did 6x .18 meter hills. Carlton hill is very steep-being steepest at the top. Anyway, I worked on staying relaxed and having good form as well as speed.

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

6 mile ez run on tm. 8:30 pace

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

My plan was to get up this morning for a 6 mile tempo run but my alarm didn't go off. I was bummed-but decided to run later at the park and let my little boy watch a movie in the car while I ran. There is a 200m loop at the park-so I was able to keep close watch on him in the car. Anyway, I decided to do a 4 mile tempo run on this little loop. Decided to not look at my splits and run by feel. Splits were 6:17, 6:13, 6:11, 6:04. (6:11ap) I was really happy with my splits! Felt relaxed and controlled-yet I was concentrating and pushing. I will do this workout again in a couple weeks and compare...

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

5 ez miles on tm about 8:30 pace

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

4 ez miles on the tm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

Got up and did a long run outside today. Ran up by pv high, actually did 2.25 miles at the track and then continued up the hill. Plan was to do 10 comfortable miles the. Finish with 5 at tempo pace. Rant he first ten in 7:32 ap, last 5 miles were 6:32 ap. overall average pace of entire run was 7:13. (Last 5 miles were pretty downhill with a couple rollers)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.003.759.00

Got up early and did 7x3 minutes hard with 2 minutes ez in between. (Most of these were done downhill with the wind mostly at my back so my splits are really fast. My paces for all 7 fast ones were between 5:35-5:45 pace. (I did do the last one as an 800 on the track and my time was 2:44) my recovery pace for all of them was about 8:00. Overall pace including recovery in between for 5.22 miles was 6:20. I thought I would be tired from Saturdays long run but I felt great! (Finished up at the track with a stairs workout) got home and did planks, push-ups ECt. Very happy with today's workout

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

5 ez miles @ 8:30 pace on tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.005.000.708.00

Ran outside today. I did 3x10 minutes at threshold pace, followed by one minute jog then 2 minutes hard then 3 minute jog/recovery between sets. (Started on top of piñon rd and did college-so the first 2 sets were somewhat downhill) first 10 minutes was 6:06 pace, 2minutes hard was 5:50 pace. 2nd 10 minutes was 6:08 pace, 2 minutes-5:44 pace. 3rd 10 minutes-6:25 pace (partway uphill) 2minutes 6:12 pace(uphill) my recovery pace for all was around 8:00. Felt good today. I feel like I am finally getting stronger and my body is starting to feel more comfortable running faster paces. I haven't felt this way since before having the baby-so I am happy.

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

5 ez on the tm around 8:30 pace

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

Ran 17 outside this morning. Did nanny brown loop, 2.25 miles at the track then did 3 miles out and back toward Pv high. Anyway, goal today was to run a solid pace, pushing, but keeping it within myself and relaxed. My average pace for all 17 was 6:58. Last 2 miles were slightly faster at 6:37 and 6:29. Very happy with the effort today-felt a lot better than last weeks long run. (Short water stop at my house at mile 11)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Tue, Apr 22, 2014 at 09:21:18 from 68.66.163.179

What Christi calls 17 sub-7 miles: easy. What everyone else calls them: a race. Nice long runs. You are killing it.

From Christi on Wed, Apr 23, 2014 at 22:29:43 from 68.35.151.175

Jam-thanks for the compliment! Gotta get these long runs in before uvm!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

3 ez outside about 7:45 pace. Then 3 ez on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.006.000.008.00

Ran a 6 mile tempo today. 1mile warmup. (Started at top of piñon) anyway-splits were 6:30 (uphill) 5:57 (down) 5:59 (down) 6:21 (flat/rolling) 6:34 (uphill) 6:17 (uphill). Overall average pace was 6:16. Tried to not look at my watch and run by feel. I felt really strong today. Every time I felt myself zoning out/slowing down I threw in some quick surges to quicken the pace. I had to really concentrate on keeping my leg turnover quick but I was surprised by how great I felt today. I finally feel like my training is going well and I am getting stronger and feeling more confident.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.701.800.000.507.00

Did carton hill workout today. Ran 10x .18 hills today. Came home and did 10 strides to total .5 miles. Did another 1.5 on the tm to make 7 miles for the day. Tired today

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

4 ez miles on tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.106.000.000.9013.00

Got up this morning for my long run. Plan was to do 2 miles ez then run miles 3,5,7,9,11,13 at marathon pace with the other miles being recovery-except I incorporated one minute hard during the middle of my recovery miles. This workout was harder than I thought and my legs felt flat after the first couple. I kept all my paces right around 6:20-27 except the first was 5:57 (downhill) and the last was 6:50 (uphill) my recovery was about 8 pace and my 1minute surges were around 5:30-5:45. (Overall avg for entire run was 6:59. Felt so much better last Saturday than today. )

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.004.001.308.50

Ran outside today. Did 2x2.5 miles at threshold with the last .5 of each faster. Started at the top of piñon and did college loop back to top of piñon and finished at Dustin. Splits were 6:11 for first mile (down) 2nd mile 6:27 (up and down) last .5 in 2:53. (Down) Did .75 recovery around 7:30 pace. 2nd set first mile was 6:10 (down) 6:13 (down/up) last .5 in 2:58. (Down) focused today on not looking at my watch at all and running by "feel." Felt like I was pushing-yet stayed relaxed too. Finished at home with 6 strides. (Core/push-ups)

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

5 ez at Dustin park. 7:17 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.000.003.256.00

First track workout since before the baby over a year ago I think. Track workouts always make me nervous for some reason, but it's time in training to start working my speed. Anyway, .75 warmup then 2x1600,800,200. I treated them as two sets working down from 1600,800,200 with 400 jog in between each. Splits for first set was 5:50, 2:47, 34. Second set was 5:44, 2:46, 33. Felt good to work some speed in today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tara on Mon, Apr 28, 2014 at 08:14:18 from 50.186.87.12

Good job today! Is there some fast paces on the track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 ez miles on tm.

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

Wanted to do 19 today, but 17 was absolutely all I had in me. Today was one of those absolute terrible running days. Started off feeling great-but around 8-9 miles in my legs were already tired. I would have quit at 13- but forced myself to keep going. The last 4 miles were brutal and I had to keep stopping to regroup. After I was done my whole body hurt and I wasn't able to function for about 4 hours. Literally I laid in bed and even had to throw up once. This NEVER happens to me. Looking back I think I was dehydrated and suffered a little heat exhaustion. I didn't run until 11 and it was high sixties to low seventies. (I'm used to running in the 30s and 40s) also I don't think my legs were recovered from my track workout two days prior. I did have Gatorade 9 miles into it, but it wasn't enough. The weird thing is I never felt hot...everything just hurt. I weighed myself hours later and I was 4-5 lbs lighter then normal so I'm sure I was dehydrated. Looking back I should have just listened to my body and mind and quit at 13. (7:06 ap for 17) hopefully my next long run goes much better.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tara on Mon, Apr 28, 2014 at 08:12:56 from 50.186.87.12

Oh geez, that sounds terrible! Although your pace was excellent. You're a tough little runner.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.001.701.509.00

Got up this morning and did a fartlek type run. Wanted to do something moderately hard because I need to do my long run this week on Wednesday and I want to be somewhat rested. I did 10, 5,3,1 minutes hard. 3 minute jog, 1:30 jog, 1:00 jog in between. Most all of these were downhill. Paces were 6:05 for 10 minutes, 5:56 for 5 minutes, 5:45 for 3 minutes and 5:31 for 1 minute. (Recovery pace between 7:30-8:30. Felt good today. Much better than Friday! Also did 3x400m hills. (Very steep) finished up with 1.5 on treadmill to make 9.

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

Ran 20 this morning and felt sooooo much better than my last long run. I'll be honest-I was nervous about this one because the last one was so bad. Focused on slowing my pace down a bit and tried to stay relaxed. Overall average pace was 7:16. (First half 7:26 ap, last half 7:08) stopped twice, potty break and water break.

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

4.5 ez

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

Ran two miles today with a 5th grader at ladera elementary. They were doing their annual school two mile race and I got asked by his mom to run with him. He wanted to win-but ended up placing 2nd. This race was an out and back course and he did really well. His time was 13:30 for two miles. Not too shabby for a 5th grader!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Ship rock marathon relay (5 Miles) 00:31:28
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Ran the ship rock relay marathon this morning. Our team had 5 runners each running 5miles except for leg 5 which ran 6.2 miles. I ran leg 4 which was either gradual uphill or downhill the whole time.(nothing steep-but not completely flat either) my splits were 6:06 (slight down) 6:11 (slight down) 6:49 (uphill) 6:19 (slight up) 6:03 (flat). .05 in 17 seconds. Overall average pace was 6:17. I was hoping for my pace to be around 6:10-6:15 but I still Felt pretty good about this one.. I was mostly running by myself the whole time. A team of running men all dressed the same passed me going really fast and during my run I passed 2 or 3 of them. Our team was 1st relay team overall-so that was exciting. We ran 2:49 for our overall time. Got some pottery for winning. Fun race today!

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

2.25 easy miles outside, then 3.75 on the treadmill. Outside miles 7:45 pace, inside 8:30-9 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0010.000.000.0014.00

Got up early and did 3 miles easy then 10 at marathon pace. Goal today was to keep my 10 miles under 6:30 pace. I would love to get a pr in my upcoming marathon, which would be anything under 6:30 pace. Not sure I am there yet-but still have a little more than 5 weeks for training. Anyway, splits for 10 miles were 6:24, (down) 6:35 (flat) 6:57 (up) 6:15 (down) 6:09 (down) 6:07 (down). The last 4 miles were at the track and I averaged 6:30 pace. (My garmin kept wanting to count each mile on the track short-so I kept track myself) overall average pace for 10 miles was 6:27. (1 mile cd) Felt relaxed today. Was hoping for slightly faster miles at the track but that's ok-I'm happy with the way my body felt. I think more track workouts may help me-which I will do over the next couple weeks.

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

2.5 really easy on the treadmill. Legs were extremely sore today. (I did body pump for the first time on Monday) kept my weight light but I guess it still made me sore! Funny thing is that my muscles felt fine Monday and Tuesday morning for the run. (After my run they tightened up and have been tight ever since) this run helped to loosen them-but they are still tight and sore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.001.505.50

Got up this morning and ran outside. Wanted to do something moderate. I have the red rock relay race in moab on Saturday. This is a Ragnar style race (although not nearly as many miles) I have 2 legs I'm running which will be about 11-12 miles total. I wanted to keep it somewhat easy today so I can have fresh legs for Saturday. Today I did 5 minutes hard, with 3 minute jog, then 3 minutes hard, 2 minute jog, then 1 minute hard. Pace for 5 minutes was 5:54, 3 minutes was 6:02, and 1 minute 5:30. Recovery pace 8:00-8:20. Legs were still sore today, but after warming up they loosened up on me. Felt relaxed today. Finished up with a cool down on the treadmill.

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

3.5 ez to loosen my legs for the race tomorrow. Strides

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.005.700.0015.50

Ran the moab red rock relay race today. It is a 63 mile race that starts in moab and runs up the canyon into the lasal mountains. The race is split of into 2 different legs for 6 people. I have never really done relays but now I have done 2 for 2 weeks in a row. They are fun! Anyway, my first leg was the first leg of the race. 5.7 miles-beginning in town and running up the canyon. We started at 5:40 am and by the time I waited in the bathroom line I didn't have time to warm up. My leg started and finished at the same elevation, flat with some rolling hills. Splits were 6:09, 6:05, 6:18, 6:15, 6:13 and 4:15 for .69. 6:12 average pace for the whole 5.70 miles. Felt great today! Better than last week. The course continues up the canyon and then into the lasals. My next leg was a brutal 1250 foot climb in 3.97 miles. (Essentially I was running switchbacks up the mountain the whole time! It was very hard as there were no breaks of uphill until the very end! Average pace for this leg was 8:35 per mile. lol! This leg was hard! I was glad to be done and relax. Once we were at the top of the mountain the views were incredible! It was nice to watch/cheer my other teammates. Jumped out and ran an extra 5.5 miles with some of them. After we hit the top, the rest was downhill back to town. Not sure where my team placed, but we just did it for fun! It was beautiful, the weather was perfect, met some awesome ladies and had a great day!! Go ladies in red!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

Got up this morning and felt terrible. Decided to go for my workout anyway. Plan was to do 3x3 miles with .6 in between. 1.25 warm up then first splits were 6:13 (down) 6:33 (up and down) 6:18 (down) .6 recovery in 8 minute pace. Next set of splits were 6:27 (down) 6:24 (down) 6:51 (rolling) felt terrible on the 2nd set so I decided to call it a day. Ran a couple miles back home. (Running these miles slowly was painful) got home and did basically nothing the rest of the day. Felt sick to my stomach all day and couldn't eat anything. So weird! (I think it was a mild case of the flu) workout definitely didn't go as planned but the effort was there!

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

4 miles about 9 minute pace on the tm. Decided to take it really easy today from feeling so off yesterday. (Definitely feeling a lot better today-just tired)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.880.000.003.128.00

Got up this morning for a track workout. Feeling much better this morning then 2 days ago so I decided to attempt it. 1.25 warm up then (1 mile, 800, 200) x2. Jogged .25 in between each around 3 minutes. Splits were 5:48, 2:45, 34 seconds for the 200. Next set was 5:40, 2:43. (Had to skip out on the last 200m bc of time. (Cooled down 2 miles on treadmill and did 4 strides at home) did this same workout about 2-3 weeks ago and it was slightly faster today so I am happy about that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tara on Sat, May 17, 2014 at 16:03:28 from 50.186.87.12

Great workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Recovery run from yesterday. 6 ez on the treadmill about 9ish pace.

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

Long run of 20 outside today. Goal was to keep it easy today and run relaxed. Started at 815 today and it was already 60 degrees! Too hot. Looped twice to my house for water and Gatorade. Definitely got hot for me today! I totally got bored on this run.. About 8-9 miles in I kept thinking holy crap I still have so much farther to go! Anyway,average pace for entire run was 7:29. Last 5 picked it up to 7:10 pace just because... Uvm is 4 weeks from today! Another week or two then taper time!

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

6 miles ez on the tm today. 830ish pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.002.406.00

My alarm didn't go off this morning so I woke up an hour later than planned so I wasn't able to do my original planned workout so I improvised. Did 3 sets of 8 minutes hard followed by 1 minute jog then 1 minute hard then three minute jog recovery. First 8 minutes was 5:54 pace (down) 1minute 5:20 pace. 2nd 8 minutes at 6 minute pace (up and down) 1minute 6:05 pace (up) 3rd 8 minutes at 6:00 pace (up and down) Felt good today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.002.208.50

Ran in Abq today. Drove to a bike trail. I wanted a moderate workout today. (Yesterday's workout was supposed to be a lot harder/longer than it was so I wanted to add a little speed today-but nothing too strenuous) did 5 minutes hard, with 3 minute jog then 3 hard with 3 minute jog then 4x1 minutes hard with 1 minute easy in between. 5 minutes in 5:48 pace (flat-very slight down) 3 minutes in 5:42 pace(flat/slight down) 1 minutes were between 5:06-5:25 pace. Recovery in between everything was kept to about 8 minute pace. Legs and body were a little tired. (Probably from yesterday)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

4.75 ez on the tm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.007.000.000.0016.00

Got up this morning and did a long run outside. 9 miles ez followed by 7 miles at marathon pace. First 9 miles in 7:35 pace. Last 7 mile splits were 6:13 (down) 6:38 (down and up) 6:52 (up) 6:15 (down) 6:13 (down) 6:19 (track) 6:18 (track) overall avg for last 7 was 6:23-24. Pace for the last 7 miles wasn't as comfortable as I would have liked it to be but it was also a little faster than marathon pace. (Did take a gu and Gatorade at 7 miles in)

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

3.25 ez on the tm in durango.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.000.008.00

Ran in durango co today. Was planning on 2x2 miles at tempo pace but it didn't go as planned. Ran on the highway in the canyon. 8000 plus feet. Anyway, did 1.5 warm up then started my 2 mile tempo. First mile was 6:10 and then I decided to run on a dirt trail and go by effort. This trail got more and more rocky and steep as it went up. My 2nd mile split was 9:12 lol. After my tempo my right calf started hurting a bit. Due to this and the terrain I decided to just take it easy back to the condo. I typically alwAys finish my workouts as planned but this time I felt it was right to listen to my body.

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

6 ez on the tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.004.006.00

Track workout today. Did .75 warm up then 1.5 miles, then 4x1000s. 400 jog in between everything (3 minutes). My 1.5 miles was ran in 8:45. (5:50 pace) splits for my 1000s were 3:28, 3:25, 3:26 and 3:22. I was scared how I would feel on this workout but I actually felt pretty strong! Much better than my last track session. Hopefully I am starting to peak at the right time.

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

4 miles ez outside .

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0010.000.000.0015.00

Last long run before the marathon. Wanted a marathon specific workout today so I did 3 miles ez followed by 3x3 miles at marathon pace with .5 jog in between sets. (On the last set I did 4 miles instead of 3) first 3 mile splits were 6:10, 6:36, 6:30. (College loop twice) kept recovery at 7:50-8:00 pace. Next set was 6:23, 6:36, 6:13.. Last set was 6:16, 6:28, 6:25, 6:14. (Last 1.5 miles at track) these splits were a little faster than marathon pace -but I felt pretty good today. Shooting for a 2:55 or better which is 6:40 pace. 1 miles cool down with 6 strides. (Did have a weird pain in my lower leg in my last set after my first 2 miles.. Same pain I felt a couple days ago on my run in durango-it came on suddenly and went away suddenly-but was kind of sharp and did cause me to slow just a bit. Lasted for about a mile....pain on my right leg.. The muscle underneath my inner ankle.. Weird)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.002.001.004.50

On vacation in st lucia this week. It's so hard for me to feel like running while on vacation but uvm is coming up so I better get a couple good workouts in even though I'm tapering. Ran on the treadmill and even though it was air conditioned I was sweating like a pig after the first mile. Humidity is terrible! Anyway. Didn't have a lot of time but I did did alternating 400s at 6:30 pace, then 6:00 pace then 8:00 pace. Did 2 miles worth of fast ones. Then I did 1 mile at 6:27 pace. My right lower leg was bothering me again on this workout. Getting a little frustrated. (Looked like I jumped in the pool after this workout)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.001.008.50

Treadmill workout in st lucia again. Did 2.5 warm up then did 3 straight at 6:22,6:22, 6:15. (Leg was bothering me slightly) did another mile easy then did 4x400s at 6:00 pace with 400 jog at 8:00 pace in between.

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

4 ez on tm

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

4 ez on tm.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.503.500.000.009.00

Ran on tm again. Was dreading it bc I get soooo hot! Did 4.5 then had to pack my clothes real quick so they could pick up my suitcase- then did another 4.5. Anyway I did 3x1 miles at 6:27 pace in this run. The last one was 1.5 instead of 1. Foot felt a little better today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.002.406.00

Back in the states! (Got home yesterday at 9:30 pm so I was a little tired this morning from traveling) did a track workout. 3x1000s with 600m jog in between in 3 minutes. Splits were 3:26, 3:25, 3:25. Then. I did 2x200s with 200 jog in between. 200s were 34, 34. Got home and did 4 strides... Felt pretty good today. I wore new shoes today and my leg didn't bother me.. (Maybe it's my shoes that's causing the irritation)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Mon, Jun 23, 2014 at 13:53:03 from 68.66.163.179

Welcome home. This seems a little bit behind...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles ez

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

Warm up followed by 3 marathon paced miles at 6:34,6:17,6:22. (these were slightly faster)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.250.000.252.50

Easy run of two miles today to loosen the legs. Did .25 at marathon pace followed by a couple strides. UVM tomorrow!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Utah Valley Marathon (26.2 Miles) 02:56:57, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Ran UVM today! Overall pretty happy with this race.. Here is my report.

Got up to the start with an hour and 45 minutes to spare! Sheesh! Sat around by the fire pits-which we needed because it was pretty cold. Also waited in line for the bathrooms 3 times! Luckily the lines weren't long. Before I knew it we were off. Goal was to  run even paced and if all went well shoot for 2:55.

First 7 miles were extremely easy. I love this portion of the course because it is slight downhill almost the whole time. Had to really hold myself back the first mile. (Is it just me or does the first mile seem like you are running ridiculously slow-I always have too much adrenalin! Anyway first split was 6:28) Around 2 miles in I was the 5th girl. I told myself to not worry about the others ahead and run my own race and hope they would come back to me later. Passed one girl around mile 3 and then another around mile 5 or 6.  Miles 2-7 felt really relaxed. Splits were 6:25,6:28,6:28,6:35,6:28,6:26.

Next part of the course is the hills by deer creek. Next 2 were uphill. During this part of the course I started noticing the wind... Of course it had to be a head wind..(why can't we ever have a tail wind??) During this section I passed another girl. Splits were 6:52,7:10.. (I like taking it really easy up my hills.) Started noticing some blisters at this point. I got excited at the top of the hill because I know that is the worst of it and the rest is mostly down with some rollers. Splits for miles 10-13 were 6:01, 6:34,6:49,6:23. (Talk about all over the place!) Ran the half in 1:26:15 and it felt fantastic.

AFter the half I really started noticing the wind... Dang wind! so I tried drafting off of a tall guy.. (Hopefully he wasn't mad! Him and I kept going back and forth) The wind was annoying but I was running pretty well and felt good so I tried not to let it bug me and decided I would finish strong even if 2:55 wasn't feesible anymore. I couldn't see the first girl so I just worked on trying to pass anyone ahead of me. Splits for the next 7 were 6:30,6:30,7:08 (hill/wind) 7:19 (wind/hill) 6:41,6:23,6:51. (around miles 18-19 I felt both quads tighten) HAng on! I kept thinking. Now I was out of the canyon and I was actually starting to feel kind of hot-even though the temps weren't very hot. (I get so overheated! Why cant it be 45 degrees the whole time?) Anyway at this point my legs didn't seem to want to turnover any more. It also makes it hard that there is no more steep downhill. Splits for the last 6 were 6:55,6:49,6:55,7:08,6:55,7:08 and last .20 in 6 minute pace. (The last 6 were pretty hard- and my blisters were killing-two black toenails and 3 huge blisters... waa waa) ANyway-I sprinted as hard as I could the last bit to get under 2:57. Finished 2nd girl overall and I was happy with it. (Wish I could have finished the last 6 miles stronger- and a 2:55 would have been nice-but I will take a 2:56:57.) The wind was annoying but could have been alot worse like 2012! It was nice to have cooler temperatures today. Ran with my kids in the kids 1k. So fun! Love that they do this! Anyway-good race.. Well organized... Love the course..        

*Did take gu prior to racing and at miles 13 and 19.         

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

5 miles ez on the treadmill. Legs aren't really sore, they just feel heavy still from the marathon.

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

5 ez miles on the treadmill

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.756.00

Ran 3 miles outside. Came in and ran 2 more. Included 2x.25 pickups at 6:00 pace. These were hard and my legs didn't want to go fast. (Marathons really take it out of my legs and it takes me a long time to recover) did 4 strides.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Ragnar (19 Miles) 02:30:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Ran Ragnar this weekend! First Ragnar ever and it was a blast! Did it with Perry's family and we were doing it for fun. I am going to just do a quick review of my races. First leg was 3.1 miles and I finished in a 6:19 pace. (Pretty flat course) after this it was van 1 turn and we had dinner and tried to sleep before our night legs. Yeah right! Who sleeps? 2nd leg was at 2:30 in the morning. 11.75 miles with my headlamp in the pitch black dark with no van support. About 6 miles of this was on a trail. It was cold! It was also spread out between runners so when I was by myself I tried not to think of a bear attacking me or someone grabbing me! I focused on the trail and trying not to trip. I've never ran in the dark before and it was definitely different. Pace for this run was about 7:18. I was actually able to sleep for an hour on the grass at the school before my last leg. Last leg was at 3 in the afternoon and it was hot and it was also straight up the mountain. 1600 ft climb in 4.5 miles, (first 1.5 flat then straight up the mountain) watch stopped working on this one so I have no clue as to splits but I do know it was slow! Team kept dumping water on my head it was hot! Glad when this leg was over. Our team finished in park city in 32 hours for the 198 miles. (About where we predicted) it was fun, but glad to be done. Lots of laughs.it was quite the experience.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 ez on tm

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran at the park today. 200 meter loop while the kids played. Ran ez except for .75 miles at 6:05 pace. Wanted to finish fast. Overall avg 7:15.

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

Today starts my first official day of my training block for st george. I've taken it pretty easy since UVM but now it's time to get serious. 6 miles easy outside at 7:24 pace.

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

6 miles outside in7:21 pace. Getting too hot outside!!!

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

4 miles on the treadmill. 7:20 pace... Alternated incline to mimic running outside.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

2mile warmup then 3 at marathon pace. Did it on an out and back course. First mile was 6:16, then 6:31, then 6:32. Overall avg for the 3 was 6:26. I am targeting a 6:20-24 pace for my fall marathon so I wasn't very happy with my last 2 miles. This pace felt much to hard for marathon pace today. Not sure what my problem is because I should have been fresh and 3 miles at mp should be no big deal. Maybe it was just an off day for some reason....

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

4 miles outside around 7:15-7:20 pace

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

8 miles at 7:16 pace outside.

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

5 miles at 7:22 pace outside. Felt good and relaxed.

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

6 miles run in Albuquerque. Threw in 4x.25 surges during this run. Felt good today

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

4 miles outside around 7:18 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

2 mile wu then 4 miles at marathon pace. I ended a little lower in elevation than when I started. (Started Dustin/piñon and finished by park) avg pace was 6:22. Downhills were fast 6:08, 6:11 uphills slow at 6:33,6:35. Felt like this pace is too fast for marathon pace right now. Did feel much better than this workout last week though.

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

4 miles easy on tm. Worked the incline to mimic hills. Average pace 7:22.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mile run in south fork, co. Nothing like running at 8500 ft. Anyway, I didn't look at my watch after first 2 miles and kept it relaxed. Pace was 7:16 overall. (Luckily the campground was pretty flat)

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

5 miles at south fork again. Watch stopped2 miles into it. My guess is pace was around 7:20.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

Track workout today. Did 12x400s at 10k race pace with 400 jog in between. Goal was to keep these at 1:28. First one was 1:26, 2nd 1:30, then I started hitting most 1:27-1:28. Jog in between was between 7:25-8:00 pace. On avg 7:45. Felt pretty good today.

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

5 outside. 7:25 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

2 miles wu then 5 at marathon pace. Started at top of piñon. Splits were 6:02, 5:57, 6:30, 7:21, 6:53. First 2 down 3rd mile rolling, last 2 up. 6:33 ap. Fell off the mark big time. Not sure why? Frustrated at this one...

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

5 miles outside 7:18 ap.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12miles outside... Chelsey loop and nanny brown loop. 7:29 average pace.. Didn't feel as comfortable as I would have liked for that pace...

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

6 miles. College loop-but cut out piñon. 7:15 ap...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.003.008.25

Track workout.. 2 mile warm up then 6x800s at target pace of 2:56... 400 jog in between. (Kept jog at 8 minute pace) splits were 2:58, 2:58, 2:51, 2:52, 2:56, 2:54... Wow, splits were kind of all over. First 2 slow, next 2 fast... Not sure why I was struggling to hit these right on pace.... I guess I am used to running these quite a bit faster so maybe it is throwing me off-but I will do what coach tells me to do...

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

6 on tm at 7:20 pace. Alternated incline. Legs felt a little sluggish... Might be from the leg circuit and core work I started this week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

2 mile wu, 2 cd. Did 5 miles at Marathon pace on the 200 meter loop around Dustin park. Splits were 6:22, 6:236, 6:22, 6:23 6:17. Felt much more comfortable than last week, but pace still seemed fast for mp.

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

5 miles on tm. 7:25 pace alternating incline. Felt tired today

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

14 long run outside. Did college loop twice. 7:11 ap. felt much better than last week.

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

6 miles outside. 7:26 ap. felt a little sluggish today

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.003.008.25

Ran at track today. 2 miles warm up then 5x1000s at 5k-10k pace. Did 400 jog in between at 8minute pace. Splits were 3:39, 3:40, 3:37, 3:37, 3:34. Felt tired today...

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

6 outside 7:25 ap.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

2 mile warm up then 6 at marathon race pace. Started at piñon and Dustin and did loop back to to house... Fell completely short today.. Only managed to hit 6:38 ap. very bummed about this one as I did this same workout on same course in mid April and averaged 6:16 pace!!! Feeling frustrated. Going to have iron tested just to be safe

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

6 on tm at 8 minute pace. Tired today...

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

6 outside in 7:23 pace. Still fighting a doer throat that has plagued me since thursday

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

2 mile warm up. Then 4x1200s at track.. Splits were 4:22, 4:22, 4:21, 4:18. 400 jog in between each at 8 minute pace with a couple short water stops... After last one I was pretty tired.. At least I hit target paces. 2mile cd.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: St George marathon (26.2 Miles) 02:47:49, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

St Marathon yesterday! It's been so long since I have blogged but I wanted to blog this one... Here is my report..

Went into this race knowing if I had a really great race I could probably run a 2:48, but my main goal was to just pr and run under 2:50. I wasn't sure how my endurance would hold though because the longest run I ran was one 18 miler with several 16 milers this cycle...

Woke up and got to the busses about 5 am.. Waited in line for 40 minutes before I could even get on... (They were filing the busses one at a time. Very strange) anyway, got to the top with only 25 minutes to spare so I got in the bathroom line and when I got out there was only 5 minutes until race time so I threw all my clothes in the bag and got to the front..) They ended up starting the race about 10 minutes late due to a couple busses that arrived late. I was definitely very antsy and ready by the time gun went off. Goal was to try for top 5.. (Went in ranked as 6th)

Gun went off and we were off. I was shocked at how many girls took off like a rocket (a group of 4 girls from st george took off all together 2 were Amber green and Marcie Jacobsen) Anyway, I was probably only 20th place after a mile or 2 and I was 10th at the 5k. I told myself I wouldn't worry about it and catch them later. I wanted to run my own race. Focused on starting slow and easy and relaxed.. (A marathon is a long way... And my goal was to negative split this course by 4 minutes) Splits for miles 1-7 were 6:28, 6;42, 6:18, 6:11, 6:19, 6:05... (Loved the little bit of tail wind in this section)

The next section is the hill section.. (Miles 8-12) For this section my goal was to take it very easy..no pushing up the hill. Me and Elvis kept leap frogging this section. (Literally a guy dressed in full Elvis attire with wig and glasses and the whole getup) I wondered how he could run so fast in that!! Anyway, I was feeling comfortable at this point and tried running by feel trying to not worry about splits as they were really slow! Going into veyo hill I was 5th girl with Arianne brown right with me for several miles.. Splits were 7:16, 6:57, 6:56, 7:21, 6:51.. Hit my half in 1:26:44. About 5-10 seconds slower than I wanted.

At this point in the race I was a little tired due to the hills but not bad.. I knew my favorite part of the course was coming up... Miles 13-18 are some serious downhill miles... This is where my plan was to make ground on the girls ahead of me and use the downhill to my advantage... No holding back now!! Splits were 6:27, 6:29, 5:53, 5:46, 6:01, 6:05.. Right before the hill at mile 19 I past Jessica b. which put me in 3rd place. Mile 19 was 6:40 pace.

Miles 20-26 are still very downhill and I was feeling amazing... I kept wondering if I was ever going to hit a wall and I never did... I passed Marcie Jacobsen around mile 22.. (She is such a good little runner!) At this point I just started giving it everything I had for the last 10k.. Splits were 6:17, 5:58, 6:24, 6:08, 6:05, 6:17, 6:24 and 5:40 pace for the last .2. When I turned the corner I could see it was going to be close if I wanted under 2:48 so I kicked it as hard as I could to finish in 2:47:49.

Very happy with the outcome of this race... Felt stronger than any marathon I have done regardless of my longest run only being 18 miles.. Congrats to all the other St George marathon finishers! Next up boston!!!

What I learned this training cycle: 1 I can't force the pace... Once I feel forced-it stresses me out and mentally I fall apart when I can't hit splits... (Best sometimes for me to run by feel/effort) 2. Ride through the ups and downs of training... The whole first half of this cycle was absolutely terrible-so bad I didn't even want to race.. Last 3 weeks before the race were extremely solid and I was still able to hit my pr.. 3. Listen to my body.. Even if it means slowing down even more on easy days.. Was terribly tired and found out I was low on iron... Supplements really helped over the past couple weeks! 4. Above all, trust in The Lord above.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Tara on Sun, Oct 05, 2014 at 20:52:45 from 70.208.14.146

I am so incredibly impressed with those splits. wow! I'm so happy for you! I know we discussed this, but not everyone knows that you dropped down 10 seconds per mile ap in the last half! That was incredible. Boston!

From jtshad on Mon, Oct 06, 2014 at 05:54:22 from 141.221.191.225

Congrats on the PR and amazing race! You nailed your goals!

From JulieC on Mon, Oct 06, 2014 at 06:16:57 from 70.208.4.127

great job! i love how u even had two miles in the 7s and then cranked ot in the end! so solid! way to finish strong and happy! :-)

From Rachelle on Mon, Oct 06, 2014 at 06:29:01 from 159.212.71.200

I am so glad you wrote a report Christi! Wow I am so incredibly impressed, you ran such a smart race. Congratulations on 2nd place in a highly competitive race. You best be going for OTQ at Boston.:)

From AngieB on Mon, Oct 06, 2014 at 07:17:26 from 199.249.238.14

Great race Christi! I am sad that I didn't get to talk with you at all I really wanted to officially meet you. You ran a really smart race. Great job on such a awesome performance.

From Russ on Mon, Oct 06, 2014 at 08:54:55 from 74.114.3.253

Congratulations! What a great race.

From allie on Mon, Oct 06, 2014 at 11:00:01 from 24.30.41.119

excellent race, christi. congratulations.

From Kam on Wed, Oct 08, 2014 at 10:27:03 from 68.66.163.179

Moving up spots in the last 10k...very, very impressive. What a day!

From julieesplin on Wed, Oct 08, 2014 at 15:11:26 from 71.36.67.90

Great race Christi. I tried to comment on your race a few days ago and my computer froze on me. I appreciate you sharing the things you learned in this training cycle. I've learned similar things and hope I don't forget them. I'm impressed with how much you've improved over the last few years. Cute family too.

From josse on Wed, Oct 08, 2014 at 15:31:18 from 71.199.39.138

Awesome job and such a smart racer. I love it!

From Burt on Wed, Oct 08, 2014 at 20:58:04 from 97.117.247.215

Great job! So cool to see so many bloggers in the top 20.

From Christi on Tue, Oct 14, 2014 at 20:29:09 from 68.35.151.175

Thanks for the nice comments everyone! It is nice to have so much support! Happy running!!

From AmberG on Tue, Oct 21, 2014 at 22:54:49 from 199.66.117.254

Christi- this is a late CONGRATULATIONS on your race! i just read your race report, and loved the insight into your race. You SMOKED those last miles, well done and finely executed plan! Serious you have a kick!

Hope to race with you again soon and best of luck to you in your training for Boston.

Race: Farmington turkey trot (3.1 Miles) 00:18:03, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Wanted to blog about my race even though I haven't been blogging for a long time..Ran the annual farmington turkey trot this morning. Wanted to see if I could go sub 19 today and I did! First mile was 5:36, faster than I was planning-but I felt good. (slight downhill) second mile was 6:21 (.5 of very steep uphill, then down) last mile was 5:52 and 12 seconds for the last .4. (Yes, my garmin showed it was .06 short which would have made my official time of 18:24..) I haven't ran this fast in a 5k since college so I am happy with it.. I think my increase in mileage is helping me.. Worked to out kick the guy next to me to place 3rd overall. Won new shoes and 75 gift card! Not too shabby! My kids had fun playing turkey games and doing the gobble contest!! Good times!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From seeaprilrun on Sun, Nov 23, 2014 at 04:08:36 from 205.172.12.210

Congrats on a killer 5k!

From Kam on Tue, Nov 25, 2014 at 12:31:19 from 68.66.163.179

Nice swag!

From Tara on Wed, Nov 26, 2014 at 17:13:30 from 73.20.0.147

Great race, Christi!

Race: American fork turkey trot (3.107 Miles) 00:17:59, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

American fork turkey trot this morning... Goal today was to see if I could beat my time from the 5k on Saturday and if I had a fantastic race See how close I could get to sub 18.. Well I did it by the skin of my teeth! 17:59! And I showed it was officially 3.1 miles! (I haven't ran sub 18 since doing it on the track in college and that was only a 17:55) so I feel like I have finally had a breakthrough in the 5k..

Anyway, this course is really flat, but it is run in a shopping district so there were quite a few turns..first mile was 5:43, felt good besides the fact I was running side by side with a high school boy and instead of scooting over he made me run almost run into a garbage can. (It gave me a surge of adrenaline and I surged past him). Second mile was 5:51.. Felt great, at this point in the race a guy and me were running together with 2 high school cross country boys way ahead. The guy and I worked together and I tried to surge again with about .6 left in the race. He stayed close and passed me with .25 left. When I turned the corner and saw 17:43 on the clock I knew it would be close so I kicked it in as fast as I could to go 17:59... Last mile was 5:54 with the last .1 in 31 seconds. Really happy with the way things played out today and feel like I am actually starting to like 5ks now! (They have always been my nemesis.) Won a turkey! Happy thanksgiving!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Fri, Nov 28, 2014 at 15:37:48 from 174.17.93.246

Great job! Do you live in Utah now or just visiting?

From josse on Fri, Nov 28, 2014 at 20:42:34 from 71.199.39.138

Great job Christie!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
891.18107.5062.9048.021109.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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