| 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 | | 333.30 | 0.00 | 0.00 | 0.00 | 0.00 | 333.30 |
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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 |
| My plan was a 90 minute controlled tempo run this morning. I warmed up 1.5 miles
I planned 10 sets of 3 minutes at 9.5, 9.7, and 10.0 mph on the treadmill. I made it through 6 sets when the school called me telling me that Cole just barfed all over the classroom. So, I aborted the mission. ( I was feeling amazing.) I had to go get Cole. I swear this happens at this point in my training every marathon cycle. I really hope I don't get it. I'll run a hard workout Thursday if the flu stays at bay. AAAAGGHH!
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.10 | 0.00 | 0.00 | 0.00 | 0.00 | 15.10 |
| AM: 9 breezy miles. It looks like it's going to be pretty windy the rest of the week. Yay. Hoping that my hurty stomach is psychosomatic. 7:17 ave. Watch out for that school traffic. It's dangerous out there!
PM: 6.1 miles. 92 degrees. 24 mph winds. But, no flu yet! | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| 2.5 mile warm up. 10 x 4 minutes on 2 minutes off. 1.5 cooldown. First 5 were pretty aerobic. Second 5 were hard. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.15 | 0.00 | 0.00 | 0.00 | 0.00 | 10.15 |
| TIRED legs today. I eased into this one. I just ran enough to have 85 after a 22 miler tomorrow. It wasn't as windy as I thought it would be. Hope that holds true tomorrow morning. 7:27 average.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Moderate pace 22 miler. It's amazing how much better I felt after a good night's sleep. First long effort in four weeks that I have slept more than three hours.
I ran with Caisa in Daybreak. Lots of hills. Lots of wind. Not the greatest place to run in my opinion, but it's a change of scenery. The other two girls ran 16 with me. Then, I ran the last six around the lake. Finished with a little marathon effort, but only for the last mile. 7:04 average. I felt strong the whole run, after the plodding first few miles. 85 this week! Almost there!!!!
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.60 | 0.00 | 0.00 | 0.00 | 0.00 | 18.60 |
| Perfect weather this morning, and I felt great! I took advantage of Teren's day off to run longer. Midmorning mid-long. I'm trying to frontload the week a bit so I don't fall too behind in mileage. We are going to Yellowstone later this week, and I don't think running will be optimal.
I ran out 1300 W to Garder Village and back on the river trail. I planned on 10 but felt great so extended. I didn't do anything specifically paced, but I basically ran a progressive tempo. It looked like this.
7:50, 7:30, 7:15, 7:18, 6:59, 6:49. 6:58 (this is where I decided to see what I could do.) 6:49, 6:38, 6:26, 6:00, 6:30 (uphill), 6:04 and 1.1 cooldown. I didn't catch the split. I'm excited to drop low sixes at the end of longer efforts. It wasn't an organized workout, but I feel like I got some good benefit from today.
PM: 4.5 easy. Long day. 7:24 average
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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 |
| AM: Nice tired leg run with Jenny through Murray/ Wheeler Farm. 7:18 average. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Long tempo. 15 minute warm up. 90 minute tempo. 14.56 miles in 90 minutes. The same workout I ran last week but got cut short at nine. My longest tempo ever! I cooled down an entire three minutes to hit 17 for the day. I'm on a mileage roll, but now it's off to Yellowstone, so my weekly mileage will probably take a hit.
Oh well. At least I got two long hard days in. Tomorrow I will run in Driggs. There's a rail trail that will be nice to run. I should be nice and stiff! Friday I'm hoping for two runs in Yellowstone. Still not sure where I will run. Saturday, I would like a fartlek workout if I"m recovered. Once again, not sure how the running conditions will be. I know there's some treadmills in the condo complex. (Yes, we are roughing it!)
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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 |
| 9 farm road miles in Driggs. 40 degrees and sunny. It was perfect. My legs were really stiff. It felt good to loosen up. Running in Driggs reminded me of Montana running. 7:25 average. PM: 2.6 miles. Mystic Falls. | | Add Comment |
| | 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 |
| AM: 7 miles. Loops around West Yellowstone. PM: 3 miles | | Add Comment |
| | 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 |
| More laps around West Yellowstone. Soooo boring. But, better than a treadmill. 7:07 average. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.10 | 0.00 | 0.00 | 0.00 | 0.00 | 15.10 |
| Since I had an easier three days at the end of last week, I was ready for a good hard workout. I warmed up 15 minutes and then ran 3 x (3k, 2k, 1k) at 6:15, 6:00, 5:45 pace. 1 minute recovery, with 3 minutes between sets. I have never been able to complete a full three sets, so I'm pretty happy with this workout. The best thing is, I still felt pretty strong the last set. This workout is courtesy of Annie Bergesal, a 2:28 marathoner. 12.42 miles of workout, cooled down to 15. It would be interesting to take out the 1 minute recoveries to make a 6k progression with 3 minutes between sets. Hmmm. Something to try on another day. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.60 | 0.00 | 0.00 | 0.00 | 0.00 | 14.60 |
| AM: Easy morning run. My legs are shot after yesterday. That workout was harder than the 90 minute tempo the week before. I'm happy for a couple recovery days. I just mentally need to grind it out this week. The marathon is almost here.
PM: 8.5 miles. 7:21 average. Grinding it out. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.40 | 0.00 | 0.00 | 0.00 | 0.00 | 11.40 |
| AM: Treadmill. Pouring rain. 11.4 miles. Bored. | | Add Comment |
| | 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: 3.5 mile warm up 12 x 1k at half marathon pace (3:45 or 6:00 mile pace) with 1 minute recovery. I wanted 15, but ran out of time. Still, a successful workout!
3:43.3, 3:42.7, 3:42.4, 3:42.2, 3:42.9, 3:42, 3:42.3, 3;42.5, 3:41.2, 3:41.2, 3:40.9, 3:35.7
I felt completely in control. This was a good specific pace workout. I got rained on the last few. only .7 cooldown. I can definitely do 15 of these. When I was in my best shape, ever, I could run 15 in 3;30 with 1 minute recovery. I don't think I can do 3:30 anymore, but I think I could do 3:40. But, better to leave something in the legs. Afternoon shakeout run on the docket. 11.5 total.
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.40 | 0.00 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM: Didn't get in the double yesterday, so two today. My legs are definitely sore and tired, now! They perked up midway through the run. Gorgeous fall morning. I ran in Valley Park. I saw a duck with a mohawk. That made me really happy for some reason. 8.4 miles. 7:20 average. PM: Lunchtime stroller miles with my tiny buddy, Myles. Now my arms are as tired as my legs. 8:12 average. I spent the run imagining what it would be like if stroller running was a competitive sport. 5 miles with Myles. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 23.00 | 0.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| One mile short of 90 for the week! I just ran out of time before I had to go to soccer. Oh well. Still good week and good run. Ran 4. Met Jenny for 15. Ran 4 more. Ran 23 in 2:42:45. That time in the marathon would be just fine for me! OTQ! 7:05 average. Jenny is ready for St. George! Grind Week is ovah! | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| My legs were pretty thrashed today. I think I ran hard last week! I only managed a short run today. 7.3 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I was super tight in my hips yesterday, so I decided to play it cautious and wait one more day for a workout. Definitely felt better this morning. Gotta be careful not to taper too quickly. 8.75 miles. 6:54 average. Afternoon run today. PM: Lunchtime Miles with Myles. Out and back on the river trail. 6.25 miles. 7:43 average. BOB PR! | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| Ugh. Mile repeats are my very least favorite workout. But, I got six in, on marathon legs. I think it was a good one. 3.5 mile warmup. I could tell I was flat. 15 yesterday made a difference. Goal pace: 5:50- 5:55. 400 recovery. Goal was to make it through all six. 5:50, 5:49, 5:48, 5:48, 5:46, 5:44. I told myself I HAD to break 5:45 on the last one. I made it by the skin of my teeth. I have no speed. I can just run one pace for a long time. I must be ready for a marathon. 1.5 cooldown. For comparison: Before St George I ran 5:50, 5:53, 5:51, 5:53, 5:53. I hope this means good things! | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.60 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
| Nice fall morning run. Teren decided to sleep in so I didn't have to rush. Or run in the dark. 10.6 miles. 7:13 average. I may or may not run a second run. | | Add Comment |
| | 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 |
| Mid morning run. A little toasty. My legs are still tired, which means I am tapering correctly. Hard long run tomorrow. 7:01 average. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Ten minute warm up into progressive tempo. 100 minute tempo. 15.7 miles. With warm up 6:29 average. A little nervous I went too hard today, but 15 days to recover is plenty. Bib number: 292 | | Comments(1) |
| | 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 |
| Short start to the week. Muggy this morning. | | Add Comment |
| | 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 |
| Loop on 1300 W to 6200, back on Canal Road, and loop around Valley Park. My hips are still feeling fatigue from Saturday. 7:11 average.
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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 |
| Warm up to the track 3.25 miles. 4 x 200 strides. Lots of high schooler dodging today. The gym teacher is awesome and tells them to stay out of lane one. But, high schoolers can be a little dense, so I almost ran a few over. I ran up on one and he uttered a nice expletive at me. So, the workout may have been a touch off. I don't care too much. It is their track.
5 x 1000 at 3:30 with 400 recovery. I'm pretty dialed in to marathon effort, so 5k pace was pretty tough.
3:30, 3:29, 3:30, 3;28, 3:26. (Looks short after 12!) That should make 6:10-6:13 pace much easier.
1.5 mile cooldown. Taper on . . .
Same workout pre-St. George 2013: 3:27, 3:38, 3:37, 3;38, 3;38 Disclaimer: It was REALLY windy that day. But, still . . .
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 333.30 | 0.00 | 0.00 | 0.00 | 0.00 | 333.30 |
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