| Location: Taylorsville,UT, Member Since: Sep 17, 2007 Gender: Female Goal Type: Olympic Trials Qualifier Running Accomplishments: 2 x Deseret News 10k winner
3 x All-American at BYU (back in the day)
10 x state champion in high school (way back in the day!)
3 x USA team member Short-Term Running Goals: I would like to run an Olympic Trials Qualifier in the marathon.
I would also like to run on one more international team before I pack it in!
Stay healthy! (My biggest challenge!) Long-Term Running Goals: Run my whole life, and then live vicariously through my children. (just kidding) , but I do want to pass on a healthy lifestyle to them.
Help coach East High to a state championship. (hope it doesn't take a lifetime!) Personal: I've been running since I was nine. I'm married to a fellow runner who inspires and supports me. We have two children: Cole (4) and Lily (18 mos.) I help Bill Cobler coach cross country at East High School. |
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| Miles: | This week: | 21.00 |
Month: | 88.80 |
Year: | 1086.00 | | NB 580 Lifetime Miles: | 49.79 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 201.55 | 0.00 | 0.00 | 0.00 | 0.00 | 201.55 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.35 | 0.00 | 0.00 | 0.00 | 0.00 | 7.35 |
| Starting off April with a nice 7 miles. 193 to go! We are doing a virtual Race Cats program during quarantine. I need to share my goals with the kids to show that I Sam right there with them.
Racecats agility workout: 3 x 15 pushups, tricep dips, mountain climbers.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Beautiful morning! I felt fantastic. Nice brisk mid-long run. 6:50 average.
Race Cats agility workout: 20 crunches 2 x 1 minute plank, 20 crunches, 2 x 1 minute plank jacks, 20 squats, 20 squat jumps, 20 lunges, 20 squat jumps
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.85 | 0.00 | 0.00 | 0.00 | 0.00 | 11.85 |
| AM: Later morning run. Need to catch up mileage a bit. Especially with a fast on Friday. I will probably get a couple miles later when I run with the kids.
PM: 3.6 miles. Workout with Lily and then Myles.
Agility: 2 x 20 lunges, curtesy lunges, jump lunges, squats, tap out squats, jump squats.
Ouch!
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Tired legs today. 8 mile run followed by core.
3 x 1 minute crunches/15 push ups/15 tricep dips
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.55 | 0.00 | 0.00 | 0.00 | 0.00 | 8.55 |
| AM: Beautiful spring morning! 15 minute warm up followed by 15 x 1 minute on/off.
7:30, 7:00, 6:19, 6:25, 6:05, 6:15, 6:07. 6:32 average for 7 miles. Hoping to run with the kids this PM
PM: Just did a little workout with Myles. 5 minute warm up. 4 x 1 minute on/off. Jog home.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Little longer than the usual 8-ish. Probably a short day tomorrow.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.45 | 0.00 | 0.00 | 0.00 | 0.00 | 12.45 |
| I ended up not running yesterday. My body didn't respond to fasting very well. But, I still hit my weekly mileage. 12 miles with some tempo at the end. Six easy-ish, then 6:47, 6:40, 6:35, 6:18, 6:23, 6:13. 12 in 6:48 average. When I finished, I saw that I was .1 miles away from 50 for the week, and that just won't do. I ran a lap around the neighborhood with Cole before he headed out on a six miler. 12.45 miles total.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM: 45 minutes easy recovery. It was cold this morning! Excited to be on a bit of a roll with running. I will be taking kiddos on their workouts this afternoon. 200 miles this month or bust!!
PM: Workouts with kids. 1.7 with Myles (9:32 average) 3.3 with Lily (7:52 average.). Five total. Agility workout with Race Cats on Zoom.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Another cold morning. At least the sun was out. Hips are sore today
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.75 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
| A little lazy today. Didn't run in the morning. Just ran with the kids this afternoon. 15 minutes on my own. 5 minutes warm up with Myles. 6 x 20 second strides, 5 minute cooldown. 1.4 miles or thereabouts. 1 mile warm up with Lily. 2 x 400 at 1:34 for each. 1 mile jog corners, sprint straights. Jog home. 3.25 miles.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.45 | 0.00 | 0.00 | 0.00 | 0.00 | 8.45 |
| 45 minutes alone. Then went with the kids to the track to help them run time trials. Cole ran a 2:23 800 which is a five second PR. He followed that up about five minutes later with a 67 second 400. I was trying to pace Lily to a 3:10 800. She hit 3:18.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| Longest run in a really long time. I ran eight miles and then picked Cole up for seven more. It's a beautiful day out there! 7:07 average. Glad I had Cole along for the second half.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.30 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM: Recovery day. I'm pretty beat up from Saturday still. 6 easy. I will run with the kids later this afternoon.
PM: 4.3 miles. 3 laps around the block with Myles and then 25 minutes with Lily. (8:11 average for Lily.)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Sore Achilles' tendons. I can tell that I am due for a down week next week.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.62 | 0.00 | 0.00 | 0.00 | 0.00 | 3.62 |
| Just ran with the kids today. My legs are still trashed. I may have taken on too much too soon. Lighter week for sure next week.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Felt a little better today. Got an actual workout in. It was kind of unfocused, but I finished. 18 minute warm up. 10 x 2 minutes on/off. 6:40 average.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.63 | 0.00 | 0.00 | 0.00 | 0.00 | 8.63 |
| AM: 7 recovery miles. I will probably run with Lily later. Getting close to my goals!!!
Just a run with Myles. 15 minutes. 9:07 average. 1.63 miles
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.10 | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 |
| My legs are so shot this week. Down week next week. I told myself to just get four with Lily. She did great! 4 miles in 8:01 average. Then I took Cole for a 6 mile run that turned into a 6.75 mile run. At that point I just figured I would run 12. Trying to stick with my 200 miles goal for the month. Almost there!!
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.55 | 0.00 | 0.00 | 0.00 | 0.00 | 11.55 |
| AM: It's getting toasty outside. 7 miles up through Valley Park. So pretty. 7 miles. 6:43 average. Felt peppy.
PM: Workout with Myles and Lily. 1.55 miles in 8:57 average for Myles. 3 miles in 7:53 average for Lily. Included some 45 second pushes. 4.55 total.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.20 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| I probably should have kept it shorter today. Tired legs. So close to 200 miles!!! I will probably just run with the kids tomorrow and run a workout on Thursday.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.65 | 0.00 | 0.00 | 0.00 | 0.00 | 5.65 |
| Workouts with Myles and Lily.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Planned on longer but wasn't feeling it. It's also hot and windy. The next two days will be long and hard. But, I hit my 200 mile/month goal! Yay! Next month I want to add more quality into my running. And keep inching up the training miles. I don't really know what for, but it feels nice to be more fit.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 201.55 | 0.00 | 0.00 | 0.00 | 0.00 | 201.55 |
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