| 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 | | 180.00 | 0.00 | 0.00 | 0.00 | 0.00 | 180.00 |
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| | 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 |
| Good start to July training. Warmed up 2.75. Training Cole for nationals in a few weeks. Today was a strength based workout. 2 sets of 4 x 400 with 60 seconds recovery. 400 meters between sets. Set 1 at 3k pace. Set 2 at 1500 pace. We hit consistent 82s on the first set. 78, 78, 79, 78 for set 2. I did 2 more in the last set at 81, 79. I haven’t run sub 80 in a long time. Cole wasn’t used to short recovery. But, he handled it. He struggled a bit mentally on the last two. But, he kept the pace. 1.25 mile cool down.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.35 | 0.00 | 0.00 | 0.00 | 0.00 | 8.35 |
| Nice soft surface run out to Wheeler Farm/Murray Canal Road with Tee and Becca. Sore hips today.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six easy from Murray Park with Becca and Tee. Took four miles to get feeling good.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| Ran Murray 5k today. It’s a 4th of July tradition dating back to the day before our wedding 16 years ago. I’m still trying to work on my fitness, so I knew it wouldn’t be a stellar effort today. I wanted to run faster than TVille Dayzz, but this is a much more difficult course. Warmed up 3 miles plus strides. Told myself to be somewhat conservative in the 1st uphill mile. Ran 6:11, 6:02, and then struggled a bit to maintain. 6:24 on the third mile. Finished in 19:25 to TvilleDayzz 19:20. Still thought today’s effort was better given the tough course. Finished fifth overall, 1st masters. Hoping to break 19 at Draper Days. We’ll go from there. Three mile cool down. Also had a dance rehearsal last night that killed my calves. Might have been a slight factor today.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.70 | 0.00 | 0.00 | 0.00 | 0.00 | 11.70 |
| Getting my long run in a day early. 80 minutes (well, a little longer.) Didn’t feel too badly post race! Trying to get a little stronger every day. A long way to go still. 6:59 average.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.65 | 0.00 | 0.00 | 0.00 | 0.00 | 7.65 |
| 6 with Cole and the rest on my own. Wanted enough to hit 50! Hoping to keep on a roll. I feel so much better about myself when I work out hard. 7:34 average.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Paced Cole on a track workout today. He was doing 3 x 1000. I planned on five, but his 3k pace is a little too hot for me right now. I was toast after three. Still getting back in shape. At least I can help Cole. 2.5 mile warm up. 4 x 200. 3 x 1000 at 3:30 with 400 recovery. We ran straight 3:28’s for all three. 1.5 cool down. If I had stuck 3:35-3:40, I could have done the 5-6 that I planned. But, Cole got a good workout.
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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 |
| Wheeler Farm/Murray Canal Road soft surface run with Becca and Tee. Saw a fox. 7:39 average
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
| Incorporating the midweek mid-long run again. 9 by myself, then jogged Cole down to the school to run with the Tville high kids. Jogged home. I'm striving hard for consistency, but the run/rehearsal schedule is pretty exhausting. 7:11 average.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.70 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 |
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Turnover workout with Cole. I warmed up 2.75. I ran 15 in and out 200s. I wanted Cole to do 12. He’s not used to active recovery. We split it into 2 sets of six with 3 minutes in between. 38-40 for fast 200s About 70 seconds for recovery 200s. 1.2 mile cool down.
7.7 for me. 5.2 for Cole.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Planned on long run, but thrashed from last night’s dance rehearsal. So, long run tomorrow before Saturday rehearsal.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Terrible night’s sleep and aborted run for Cole because of sore shins left me far short of my plan today. Some days are like that.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| Trying to get back at it after Saturday’s poor attempt.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.35 | 0.00 | 0.00 | 0.00 | 0.00 | 9.35 |
| 1300W to River trail. Nice morning. 6:57 average
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.35 | 0.00 | 0.00 | 0.00 | 0.00 | 8.35 |
| Ladder workout with Cole. 3.2 mile warm up. 200-400-60-80-600-400-300 with 200-200-400-400-400-200-200 recovery.
200: 37
400: 81
600: 2:01
800: 2:47
600: 1:59
400: 1:16
200: 35
Last hard workout for Cole before nationals. He’s ready.
2.15 mile cooldown
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Felt terrible this morning. Hot and windy are my least favorite conditions by far. Tired from rehearsal last night.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Easy pre race run. Hoping for a 5k improvement tomorrow. Then I’m marching in the Draper Days 5k with my Oliver cast. Then a 3 hour Oliver rehearsal. Then a swimming party for Cali. I’m going to be tired tomorrow.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 mile warm up. Draper Days 5k ( well 2.5 because they turned us wrong and it shortened the course. A bit disappointed because I have been working on getting back in shape and I wanted to see if I could break under 19. I was 15:01 through the 2.5 finish, so barring disaster, I should have hit it. Cooled down on the parade route.
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| | 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 |
| A little longer run to start the week. Met Becca at Taylorsville High. Ran out SLCC to Atherton to River Trail loop. Not fully recovered from Saturday.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
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Last week of training Cole for nationals. Taper workouts. Short workouts for me, but I will start longer stuff next week. It is fun to run short and fast, though! 3.3 mile warm up. 4x 400 and 4 x 200 with 200 meter jog recovery. 3k pace on the 400s. Fast turnover on the 200s. A little uneven on the 400s, but we got the job done.
400s: 84, 79, 83, 78
200s: 37, 36, 37, 33
I had no idea I could run a 33 second 200 anymore!
Short cool down home
I’m really excited for Cole. He’s definitely ready.
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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 |
| My stomach had serious issues this morning. I had several stops. Hope it’s a fluke and not a stomach bug. 7:22 average
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Still a bit nauseated today, but not as badly as yesterday. Wondering if it’s heat and dehydration. I’m outside a lot lately. Long run tomorrow.
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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 |
| Fartlek workout. 20 minute warm up. 2 x 1-2-3-2-1, with 1-1-2-1-1 minute recovery. Last mile hard. 7:47, 7:13, 6:33, 6:15, 6:30, 6:14, 6:07, 5:52, short jog home. 6:36 average.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 180.00 | 0.00 | 0.00 | 0.00 | 0.00 | 180.00 |
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