| 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 | | 305.53 | 0.00 | 0.00 | 0.00 | 0.00 | 305.53 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Light workout this morning. Twenty minute warm up. Ten x 2 minutes on/off. I got to be the witness to a car accident. That was fun. 6:55 average. | | Add Comment |
| | 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 |
| More back off than anticipated this week. My achilles is acting up, and very sore at night. I can run, but I am being cautious and really using this week to rest and recover. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| New heel lifts seem to make a difference for my battered achilles tendon. Five easy with Cole on his bike. I like running with him. It reminds me to enjoy myself. My legs feel good. I am ready for a good 5k.tomorrow. Then, back to building mileage. | | Add Comment |
| | Race: |
Murray Days 5k (3.107 Miles) 00:17:59, Place overall: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.11 | 0.00 | 0.00 | 0.00 | 0.00 | 9.11 |
| I wanted to give myself the chance to run well, so I cut back this week. I was lower than I planned, due to some achilles issues. But, my focus was rest and recovery before taking the mileage and intensity up again. I really needed a confidence booster. I warmed up two miles plus strides. I saw Tee, Jenny, and Merilee at the start. I knew I was going to have to work for it, today. But, I also knew fast competition leads to fast times. I got out in the lead right away. I didn't want to push too hard through the first uphill mile. I hit the mile in 5:49, and felt perfectly under control. 5:37 through the downhill second mile, and 5:52 at the third mile. That third mile is really tough. I saw the clock, and knew I was going to have to work for sub 18. I hit 17:59. Whew! Positive takeaways: I ran this race with almost no track work. It was definitely a strength based race. This is the fastest I have run on this course in many years. I usually hover somewhere around 18:20-30. It's not a fast course. I felt strong the third mile. Usually I feel like I am holding on for dear life. The endurance is improving. Things to work on: Just continue with marathon training. I will probably start incorporating a little more track, though effort based fartlek work seems to be working just fine. This gave me more confidence about going for Chicago. Gotta make a plan here, shortly. 4 mile cooldown. Back to work. | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.40 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
| Back to the grind after a nice holiday weekend. 10.4 through the neighborhood and park. I was a little tight through my hips. Time to stretch. 7:05 average. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Plan was 80 minute tempo. I think I ran too hard yesterday, because my legs felt pretty tired. I made 65 minutes and was pretty shot. Cooldown until I hit 13 miles. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.70 | 0.00 | 0.00 | 0.00 | 0.00 | 13.70 |
| AM: 9.4 miles with Fall Out Boy. 7:34 average. PM: 4.3 tired miles 7:40 average | | Comments(1) |
| | 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 |
| Beautiful morning. I am enjoying the cooler weather. I got my fill of profanity listening to Eminem on my run. I like running angrily. 7:20 average. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 |
| Windy fartlek workout. 20 minute warm up. 4 x 1-2-3-2-1 minute repeats with 1-1-2-1-1 recovery. 6:49 average. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 19.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 19 breezy miles. Such tired legs. I reached home at 19, and just did not want to do one more. I'm a wimp. 7:10 average. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.10 | 0.00 | 0.00 | 0.00 | 0.00 | 11.10 |
| 80 minute Monday run. I felt pretty good, considering I was dragging Saturday. My achilles is feeling pretty good today. I 've been icing and massaging like crazy. Dumb tendonitis never leaves me alone. 7:13 average. Weird week this week. I am going on Pioneer Trek on Wednesday. There's not going to be any chance of running. Not optimal, but some things are more important than running. This will be a fun chance to serve the youth. I've never been on trek before. So, I will run pretty hard the first three days and count my trek miles. Then, I have plenty of building time when I get back. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.60 | 0.00 | 0.00 | 0.00 | 0.00 | 13.60 |
| 2 mile warm up. 7 sets of 3 minutes at 6:20, 3 at 6:10, 3 at 6:00. 10.2 miles at 63 minutes. Cooldown 10 minutes. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.15 | 0.00 | 0.00 | 0.00 | 0.00 | 15.15 |
| 4 am pre-trek run. How dedicated am I? 7:41 average. It was dark and spooky. Off to Wyoming! PM: Day 1 Trek: 7 miles. Pushing handcarts is hard! | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Trek Day 2: 10.5 miles. Loong day! | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Trek Day 3: 7 miles. Women's Pull. They picked a long nasty hill to pull the handcart up. My arms, quads, and calves got an intense workout. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Final day trek: 5.5 miles! Glad to be heading home. What a great experience. I didn't run, but I definitely worked hard. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.20 | 0.00 | 0.00 | 0.00 | 0.00 | 13.20 |
| AM: It felt good to be back running today. It was rainy and breezy this morning. I decided to run a double today to ease back into training. 8.1 miles in 7:08 average.
PM: 5.1 hot miles. I can feel some fatigue from last week. I definitely need to get caught up on good sleep.
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| One more easy day before hitting a workout. I have some naggy little things going on. Trek was more demanding than I thought. 7:07 average. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| 2 mile warm up. 2 x 3k, 2k, 1k with 1 minute recovery. I wanted three sets, but aborted the workout after two due to sudden pain in my left foot. Seems to be in the tissue running under my arch. Plantar? It's very painful. Hope the racing season isn't over. | | Comments(2) |
| | 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 |
| AM: 8.4. Definitely plantar. Ouch. Warms up after a few. 7:37 average | | Add Comment |
| | 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 |
| A bit sad to miss Deseret News. But, slamming down hills would not have bern a good thing for my foot. Plantar felt much better when I started my run. I put a little harder effort in than yesterday to see what it could handle. It started to flare up after about 5 or 6 miles. We'll see how it does on tomorrow's long run. Not really sure what to do with it at this point. I can run, but there is pain. Inflammation is the worst. 7:02 average. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Happy to make it through 18 today. I think the plantar will survive if I take care of it. My stomach wasn't loving me. Ibuprofen is not it's friend. But, my foot survived, and doesn't seem to be getting worse. I had to back off a bit this week, but I don't think I lost any significant training. I do need to build, now to avoid plateauing. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.87 | 0.00 | 0.00 | 0.00 | 0.00 | 13.87 |
| AM: 40 minute run. 5.52 miles 7:14 average. Hot and windy. Plantar hanging in there. Another hot and windy run this afternoon. PM: 60 minute run. 8.35 miles. 7:11 average. Windier. Booked flight and finalized entry for Chicago! | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.10 | 0.00 | 0.00 | 0.00 | 0.00 | 14.10 |
| 1.5 mile warm up. Progressive tempo. 80 minutes. 12.6 miles. I'm going to need a couple of very easy days. | | Add Comment |
| | 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 |
| Took a few miles to warm up today. Didn't feel too bad after yesterday's tempo. I need to make sure not to get too excited and amp up too quickly. I may try to get another run this evening, but more likely will double up tomorrow. I'm right on track for 80 miles this week. 7:23 average. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM: Early morning run trying out my new DS trainers. I wanted a lightweight trainer for longer workouts that give me more support than my flats. They felt good, but a little stiff in the toes. 9 miles. Felt great after a shorter day yesterday. I will run another 4 or 5 later. PM: 4.25 with Cole on his bike. | | Add Comment |
| | 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 |
| 20 minute warm up 1-2-3-4-5-5-4-3-2-1 minute intervals, with 1-1-2-2-3-3-2-2-1-1 minute recovery. 7:38, 7:12,6:52, 6:22, 6:31, 6:21, 6:39, 6:38, 6:32, 6:48, 6:25. 6:43 average. Foot is sore now. Time to ice. I'm not planning on a blazing fast lobg run, tomorrow. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 305.53 | 0.00 | 0.00 | 0.00 | 0.00 | 305.53 |
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