| 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 | | 1664.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1664.50 |
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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 |
| Treadmill again. Warm up. 8 x 2 minutes on/off and 5 x 1 minute on/off. Definitely not in great shape. I'm trying to get back, though. Cool down to 65 minutes.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Late rehearsals and morning appointments. No run.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| Afternoon run. 45 degrees and sunny. Loved it!
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.70 | 0.00 | 0.00 | 0.00 | 0.00 | 8.70 |
| Enough to get 42 this week. I wanted 10 this morning, but overslept. Still, it's a victory. I almost didn't go run at all. Best week in a long time. Fingers crossed for building momentum.
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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 |
| Cali has been a pain at night. Not falling asleep until after nine and waking up at 2:30 and not going back to sleep. I probably would have skipped again, except Cole needed a running partner. I felt surprisingly good considering I only had 4 hours of sleep. 4.3 at 7:31 average with Cole. Another 4.1 by myself at 6:49 average. It's going to be a really rough day for everyone.
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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 |
| Seeing the fitness start creeping back. 2.5 mile warm up. 3 x 10 minutes with 3 minutes recovery in between.
Set 1: 9.2/9.3 mph
Set 2: 9.3/9.4 mph
Set 3: 9.4/9.5/9.6 mph
Cool down to 9.3 miles
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Some days feel great. Some days it's hard to get out the door. I was counting down every tenth of a mile. But, Igot it in and the sun came out, which was lovely. Trying to keep the momentum going.
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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 |
| Missed yesterday. That sucked. But, got my longest run in quite a while in today. Next week is Hell Week at the theatre, so we'll see how it all goes. 80 minute progression run.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.70 | 0.00 | 0.00 | 0.00 | 0.00 | 8.70 |
| Rough week leading into opening night for Into the Woods. Not much running getting done.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Took to the roads after my voice lesson, since I was already near Murray Park. Ran Murray Park to Wheeler Farm. Let go of all my stress and centered myself for Producer Preview and Opening Night for Into the Woods. Funny how running has turned more into a de-stresser rather than something I do competitively.
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| | 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 |
| Exhausted from last week. Trying to hop back on the running wagon. Met Becca, Tee, and Aimee this morning for a run. 8 miles with my friends and then accompanied Cole on his workout. We warmed up and he ran 4 x .25 meter hills with jogging recovery. Then we ran a cooldown. I just ran the warm up and cool down for 2.5 more miles.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Already topped last week's mileage. Winning.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| Treadmill morning. 15 minute warm up. 4 x 3-2-1 with 2 minute recoveries. Five minute cooldown.
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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 |
| Getting some good strong runs in, but still struggling with consistency. Might just be my life now. 2.5 mile warm up. Tempo running. 20 minutes, 10 minutes, 2 x 5 minutes. 3 minutes recovery. Cooldown to 10 miles . Started at 6:45 pace, ended at 6:00 pace.
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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 |
| Tired legs today. Show last night didn't help!
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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 |
| Long week with influenza A. Feeling better today. 10 with Becca, Tee, Aimee, and Devra.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Mid morning run. It was a bit icy outside.
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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 |
| Goal is to run every day this week. 7 after dropping Cali off at preschool.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 20 minute warm up. 10 x 2 minutes on/off. Cooldown to 1hour.
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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 run. Running the 15k tomorrow. Not very excited. It will be a good long run.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.30 | 0.00 | 0.00 | 0.00 | 0.00 | 12.30 |
| 2 miles warm up. 15k at 6:48 average. 1 mile cooldown.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A short five with Tee, Devra, and Sara. I'm fairly sore from Saturday, so short was just fine for today.
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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 |
| Murray Park to Wheeler Farm run after voice lessons.
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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 |
| Early run with Devra 1300 W to 700 W.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Gorgeous afternoon. 15 minute warm up. 10 x 1 minute on/off. Finished the last mile hard. 6.2 miles at 6:24 average.
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| | 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 |
| Longest run in months. Glad I had good running partners. Hoping to build from here. 7:14 average.
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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 |
| Week #3 on the comeback trail. 7 easy treadmill miles. Mileage goal: 45
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just time for an easy run
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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 |
| Hour long run after voice lessons
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| | 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 |
| Long run with 2 x 10 minute pushes at 6:30 ish pace. Feeling the fitness coming back. Good group with Tee, Devra, Becca, and Aimee. Glad to get the long run done. I have a dance callback tomorrow.
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| | 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 |
| Got sidetracked by a callback dance audition on Saturday and missed. Back at it today. Treadmill miles.
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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 |
| Ran early with Aimee Larkin. Told her my whole life story.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Met Tee and Becca for some tempo running. Had to abort because I was really dizzy when I was running. I will try again tomorrow for some faster stuff.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Run through Taylorsville with Devra. Glad to have running friends that get me out in the morning.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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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 |
| Two weeks of social distancing. Fun. Ran with Devra and Aimee.
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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 |
| 15 minute warm up. 2 x1-2-3-2-1 minutes with 1-1-2-1-1 minute recovery. Quick jog home. 6:32 average.
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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 |
| 8 miles with Tee and Becca followed by an earthquake. Exciting morning.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Got 4.5 in during my kids' quarantine. Super stressful time now.
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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 |
| Emotionally healing run this afternoon. It's been quite a week.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.60 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
| Mid morning mental health run. The wind was very cold.
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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 |
| 7:02 average with Cole. He is getting very strong. I'm not going to be very much help to him for much longer.
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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 |
| Pre-lunch run. Felt good to get outside.
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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 |
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A pound-it-out type run today. 3 miles warm-up 6:45,6:35, 6:03, 6:38, 5:56 6:42 average.
Since I shave all the time in the world to run now, my mileage goal for April is 200. Just to keep me motivated.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Finishing out a down week. Picking it up again on Monday. Just 10 today. 4 with Lily at 7:53 average. 6 with Cole at 7:13 average.
Goal for May: 6 days a week running.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Some with kids, a little bit on my own. Joining friends for a workout tomorrow.
1.75 with Myles. 5 minute warm up. 2 x 4 minutes with 2 minute recovery in between. Jog home.
1.25 by myself waiting for Lily to get ready. 10 minute warm up. 3 x 5 minutes tempo pace with 1 minute recovery. 5 minute cooldown with Lily. She got four miles in. She's getting stronger!
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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 |
| Ran with Tee, Becca, and Devra. Warm up. 4 x 20 second strides. 4 x 2-1-30 seconds repeats with equal recovery. Two miles cooldown. It was good to run with my friends again.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just ran with the kids. Lily struggled today.
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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 |
| Hill run with Tee, Becca, and Devra.
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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 |
| AM: Broken up workouts today because the kids and I all have something different. First up: My workout. 15 minute warm up. 5-4-3-2-1 minute intervals with 3-2-2-1-1 minute recovery. Quick jog home. 6.4 miles
Paced Lily in a 1600 time trial. Warmed up ten minutes. Goal was 6:50. She ran 6:34 (3:16, 3:18). It's fun seeing her fitness improve. Cooled down home. 3.1 miles. Cole ran a 10:02 3000 on the track today.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Really didn't need 16, but someone had to run with Lily. 12 with Devra, Tee, and Becca. Cole ran the first seven with us. 7:28 average. Then took Lily for four. 7:52 average. It was all under control, but really long morning.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 4.5 miles solo 7:11 pace. 4 miles with Lily 5 minute warm up, 20 minute run with 8 30 seconds pushes, cooldown home. 7:41 average.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.70 | 0.00 | 0.00 | 0.00 | 0.00 | 8.70 |
| 2.5 mile warm up with strides. Three mile tempo. The wind at our back helped! 6:10 average. (6:14, 6:06, 6:11) Long windy uphill cooldown back to Becca's house.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.65 | 0.00 | 0.00 | 0.00 | 0.00 | 11.65 |
| AM: Set out for a run on a nice cool morning. Got poured on and now I'm freezing. 7 miles
PM: Work our with Myles and Lily. I'm beat. 4.65
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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 |
| Dragging butt today. I'm glad I had running friends to get me out the door. 2 mile warm up and strides. 3 sets of 3 minute, 2 minute, 1 minute hill repeats with 3-2-2 minute recoveries. The other girls did a fourth set. I was really tired after yesterday. Cooldown home and agility drills.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Finally! An easy day! Four miles with Lily on Coyote Hollow Trails. I really should Trail run more frequently.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.35 | 0.00 | 0.00 | 0.00 | 0.00 | 12.35 |
| 8 miles at 7:13 average with Cole. He was a little tired from trail running with Teren yesterday.
4 miles with Lily at around 8:00 average. Jog around the block to make sure I hit 55 for the week.
The kids are running so great!
|
| | 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 |
| AM: Warm and windy run to Wheeler Farm with Becca and Devra. 7 miles.
PM: Warmer and windier. Sidewalk chalk run with Myles and Lily. 2.3 miles
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 2 mile warm up and strides. 4 sets of 30 seconds hard/1 minute recovery. Three minutes between sets. Cool down back to Murray Park.
|
| | 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 |
| 4.5 with kids. 2.5 on my own. So tired of windy days.
|
| | 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 |
| Mid morning run after voice lessons.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I planned on a longer and harder effort today, but I only slept a few hours last night. Darn insomnia. I just ran with the kids. Better than nothing. It might put me a couple of miles short of my mileage goal this week.
|
| | 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 |
| 90 minute run. I was supposed to meet Tee and Devra. I went to Murray Park instead of Liberty Park where we were supposed to meet. So, I drove home and ran solo. It always seems to take so much longer alone! Harder effort long run. 6:48 average.
|
| | 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 |
| 6 miles solo. Then paced Lily on 3 x 800 workout. 1.5 mile warm up. Strides. 3 x 800 with 2 minute recovery in between. 3:25, 3:21, 3:08. Last one was a PR. I probably took her a little too hard, but I am pretty sure she is more than capable of a sub 3:00 800. Short jog home.
|
| | 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 |
| Mile repeats with Tee, Becca, and Devra. 2 mile warm up plus strides. 4 x 1 mile on the JRT. Goal was 6:00 or under. The river trail rolls just a little bit. 3:30- 4 minute recovery. 5:56, 5:56, 5:48, 6:00. Really tired on the last one, but I finished it out. Jog home. I'm glad to see my fitness returning.
|
| | 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 |
| Easy run on canal road. Really muggy today.
|
| | 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 |
| Trying to add a mid-long run back in to the middle of the week. So sweaty!!!!
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Shorter than I planned for today. Oh well. 3.5 solo, then to the track. I paced a Race Cats runner in a mile, and then paced Lily in an 800. She wanted to break 3:00. She ran a 3:01. So close!!!
|
| | 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 |
| It is so hot!!! Even early in the morning. I ran with Tee, Devra, and Becca from Murray Park up to Holladay Boulevard. I planned on 15, but started struggling after ten. I could tell I was pretty dehydrated. However, I got at least two hours of dancing, that more than made up for those last two miles. I want to take a down week next week and then start hitting 60 mile weeks! It's been awhile!
|
| | 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 |
| Another month. Another goal. Last month's goal was to run a consistent six days a week. This month's goal is to hit three 60 mile weeks in a row. This week is a down week. I just finished four weeks of 55 miles. Today was longer than planned. 6 miles solo and then a 5-4-3-2-1 breakdown with two minutes recovery for 3 more miles.
|
| | 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 |
| Planned on a hard workout today. But, I really needed an extra recovery day. Took Cole to run with Corner Canyon's cross country team and went for an easy run. I ran 2 miles solo and then ran the rest with Michele. 7:38 average.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Still so tired!! Just did Lily's workout with her. 1.5 mile warm up. 2 x 200, 5 laps hard/easy. Jog home
|
| | 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 |
| 2 miles solo. 7 miles hike/run with Nan and Michelle. Decided to fully embrace this recovery week and time with friends.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just helped with pace work for the Race Cats mile time trial today. Warmed up 2 miles. Paced the 5:45 group. Ran 5:44.95. Paced a couple laps for some of the other kids.
Cole ran a 4:58 1600 today.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Rainstorm run! I got soaked. 7:21 average.
|
| | 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 |
| Rough day Saturday. I was in definite need of some good recovery. I ran with some friends from Draper. They were running about a 9:00 per mile average. My overall average was 8:36. It was nice just to jog along and talk. My body will probably be grateful for the easy pace.
|
| | 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 |
| Track workout with Tee. 400-800-1000-1600-1000-800-400 2x200. Struggled a bit with a sensitive stomach this morning. Ran the whole workout except I shortened the second 1000 to an 800. 77, 2:51, 3:33, 5:58, 2:51, 2:48, 79, 36, 35. Just 1 mile cooldown.
|
| | 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 |
| Workout with Lily plus a few by myself
|
| | 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 |
| Run on the Porter Rockwell Trail while Cole ran with Corner Canyon High's cross country team
|
| | 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 |
| I'm a bit off of where I wanted to be this week. But, I am extra tired, so I am just doing what I can. Working on two shows makes running much more difficult.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| 12.25 with Tee around the U and Sugarhouse. 4.25 with Lily because she needed a running partner. So hot and long.
|
| | 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 |
| 2 miles, then workout with Lily. 5 minute warm up, and drills. 20 minute run with a 30 second push every two minutes. Cooldown to four miles. Then I ran two more by myself.
|
| | 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 |
| Warm up. 2 mile time trial with Tee and Becca. 3 cooldown
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Warm up and then workout with Lily
|
| | 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 |
| Run/Hike with Nan and Michelle
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Just jogging with Race Cats
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing today. I have 3 hours of rehearsal and two shows
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Paced Lily through workout. High hamstring is angry
|
| | 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 |
| Easy with Michelle in Draper
|
| | 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 |
| Still taking things easier. I think my hamstring needs rest. Draper Canal Road
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Murray to Wheeler Farm with Becca and Tee
|
| | 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 |
| Loop through Draper with Michele
|
| | 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 |
| More Draper loops while Cole runs with Corner Canyon High
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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 |
| Corner Canyon run/hike
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| | 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 |
| Back in TVille for a few morning miles
|
| | 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 |
| Running off stress on the JRT. I open a show next Friday, and I am very anxious.
|
| | 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 |
| Run and then breakfast with friends
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| So tired after closing night of Pippin. 30 minute run
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Run through Draper and then 2 miles with Michele. Stress running is back.
|
| | 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 |
| I was super wiped out yesterday. I slept a lot. Felt better today. Got to run in my own neighborhood.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Toasty morning 7:00 average
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Morning jaunt out around SLCC
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.80 | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 |
| Out to Valley Park to 3200, back on 2200. 6:55 average
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Hot breezy morning on the parkway 7:02 average
|
| | 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 |
| Trying to get back on the running wagon again. 7 miles followed by a Broadway dance workout. Haven't moved like that in awhile.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Sore in weird spots from dance workout. 6.2 followed by another Broadway dance workout.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Early run with Tee and Becca. I have missed them.
|
| | 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 |
| River trail run. It's starting to feel just the tiniest bit like fall.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| So uninspired with running. Counting it a victory to get out the door this morning.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Ran a little later in the AM. It was hot.
|
| | 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 |
| Pre-camping run. Toasty this morning
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Post-camping morning run. 6:59 average
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| Smoggy run this morning. Ran in Valley Park. 6:57 average
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Longest run in awhile. Glad to hit 40.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| Short, early, 1st day of school run. School during a pandemic has got me a little nervous
|
| | 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 |
| Five with Cole. A couple more solo. It's always nice to have a running buddy.
|
| | 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 |
| Getting used to early morning runs again. It's so dark!
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| 1.6 solo and then 5.1 with Cole. I'm glad he wanted to run this morning, or I might have stopped after 10 minutes
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| Working the long run up little by little 6:57 average
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| | 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 |
| Much cooler this morning! It felt nice. A little fall in the air.
|
| | 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 |
| 5 with Cole. Finished to an hour solo. Didn't sleep very well last night. Made for a rough run. But, the cool air was glorious.
|
| | 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 |
| Just enough to hit 20 miles.
|
| | 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 |
| Morning run with Cole.
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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 |
| Murray Park to River trail run with Tee
|
| | 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 |
| Not a super long run, but more tempo pace. Got six days in this week. 6:45 average
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.60 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
| It is always nice to get days where I can actually run when it is light outside
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| There are days when running is completely miserable! Today was definitely one of those days!! So cold and windy.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Not much running today. Just a couple miles at our first Race Cats practice.
|
| | 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 |
| Ran for one hour. 5 miles with Cole. The rest solo.
|
| | 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 |
| Gorgeous morning run in the light instead of dark. 6:55 average. I should really add workouts back in one of these days.
|
| | 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 |
| Longer run today. Last four miles tempo pace. 6:35, 6:31, 6:23, 6:16. 6:51 average.
|
| | 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 |
|
AM: I ran a 43 minute run for my 43rd birthday. Dang, I am old!! 6.3 miles
PM: Race Cats practice. 2.7 miles
| |
| | 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 |
| Kind of groggy and tired this morning. I'm going to be sore from the core and agility drills I did with the kids yesterday. I should definitely be better about keeping up with those.
|
| | 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: 6 miles. Sore legs.
PM: 4 more with Race Cats. Fartlek run.
|
| | 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 |
| Just a short run with Cole. I'm exhausted. Hopefully, I will feel better tomorrow
|
| | 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 |
| Warm and windy this morning. Still dragging
|
| | 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 |
| 8 with Cole and 2.6 with Myles. Cole: 7:20 average. Myles: 8:45 average.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM: Short run. My stomach was a total mess this morning. I felt sick the whole time. 5.3 miles.
PM: I thought I would get a few miles this afternoon with Race Cats, but I spent more time organizing and cheering today. 1.2
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| I hate when it's 75 degrees at 5:30 AM. 1 hour run. 6.3 with Cole. 2 solo. I have a few to make up from yesterday.
|
| | 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: 8 miles wandering through the neighborhood.
PM: Just two with Race Cats
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM: Sluggish legs. Valley Park loop. 5.6 miles in 40 minutes
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Murray to Wheeler Farm with Tee and Becca. I dragged Cole along with me. I'm sure he loves running with his mom and her friends.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| Morning medium long run. I have to take the kids still. 10.5 miles. 7:06 average
5 miles with Lily.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| AM: 40 minutes easy. I get to pace Race Cats kiddos through 1000 meter repeats tonight. 5.6
PM: 3.8 miles 4 x 1000 pacing Race Cats.
|
| | 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 |
| Yay. I hit the 200 mile mark this month. That also means I earned my Race Cats 100 mile club shirt. (Kids run 100 miles. Adults have to run 200 miles.) Kind of sad that this was s what my running goals amount to these days.
6.25 with Cole. Finished solo.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Longer morning run today. 10 miles. 7:15 average. Good end to the month of September.
PM: 2 more at Race Cats practice
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Tired legs. Bad insomnia last night. 45 minutes easy. (5.2 with Cole. 1 more solo.) Trying to decide if I want to get my long run done tomorrow.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| Later morning run around Valley Park. I love when I can run in the daylight.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 4 solo. Then I ran 8 with Cole.
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
|
AM: 7 miles. 10 x 1 minute pushes. (1 minute push every five minutes.) 6:53 average. Goal is to start adding in some speed this month. Maybe I will run a race again someday.
PM: 3.75 miles. Chalk run with Race Cats.
|
| | 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 |
| SLCC loop with Cole and 3 more solo miles
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Extra tired. This will probably end up being a down week. Running with Race Cats in the PM
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| Another short day. Morning run with Cole. My legs are starting to freshen up, but I still need more sleep. Insomnia is not my friend.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.80 | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 |
| 2 mile warmup. 3 x 3-2-1 minutes with 2-2-1 minute recovery. Starting to get the turnover coming back a little bit.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| Finishing out recovery week. Early Saturday run with Cole. Now all day at the theatre for rehearsals and auditions.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.60 | 0.00 | 0.00 | 0.00 | 0.00 | 9.60 |
| AM: Short morning run. Tempo with the kiddos tonight. 4.6 miles
PM: 1k warm up. Paced the top girls through a 25 minute tempo. 3.7 miles in 25 minutes. Cooled down until I hit five.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.70 | 0.00 | 0.00 | 0.00 | 0.00 | 8.70 |
| 5 with Cole. Last part solo. Fatigue through my hips.
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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 |
| AM: 20 minute warm up. 10 x 2 minutes on/off. Short cooldown. 8.5 miles. 6:52 average.
PM:1.5 miles running around course cheering for Race Cats at their meet.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
| Tired legs. But, I got to run in sunlight.7:07 average.
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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 |
| Felt quick and snappy today, so I threw down some quicker miles. 7:11, 6:56,6:54,6:53,6:34,6:44,6:29,5:44. 6:41 average.
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| | 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 |
| Five solo and 8 with Cole and Tee. 7:21 average. Aiming for the big 6-0 for mileage next week.
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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 |
| AM: Easy morning run. I'm not looking forward to cold weather next week. Ladder workout with the Race Cats tonight. 6.4 miles
PM: Race Cats Workout. I paced Group 2, so it wasn't too hard for me. It is fun to teach the kids how to pace. 3.6 miles
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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 |
| Five with Cole. The rest solo. I have a tickle in my throat. I hope it doesn't progress into sickness.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.20 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
| AM: 9 mile run, hard tempo last three. 7:22, 7:01,6:46,7:05,6:52,7:02,6:32,6:10,5:54 (6:45 average). 9.2 total.
PM: 2 miles chasing Race Cats around the cross country course.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran a recovery run with Cole after his 3k cross country race last night. He is in really good shape. He ran 6:28 at the 2k last week (5:13 pace). Last night he won the 3k with a 10:23. It was a much tougher course. I'm curious to see if he could break 10:00 during a cross country 3k. He has a 4K in two weeks, a 3k at the Border Wars Meet, and a 4K at state. It's his last year on the youth team. I'm excited to watch him in high school next year.
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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 |
| Very chilly 10 miles with Tee this morning. 14 to go!
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.20 | 0.00 | 0.00 | 0.00 | 0.00 | 15.20 |
| I did it. I hit a 60 mile week. My first in a looong time. Pushed it pretty hard today. 7:20,6:48,6:54,6:59,6:56,6:47,6:55,6:50,6:36,6:36,6:22,6:23,6:03,6:26. 6:42 average. I still don't know what I am training for. 14 miles
Ran 1.2 with Myles. He complained the whole time.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| I was super lazy this morning and didn't want to run in the freezing cold. I only ran with the Race Cats. I paced Group 2 on 7 x 400. Mostly around 1:30. Last one in 1:21. All on grass
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.30 | 0.00 | 0.00 | 0.00 | 0.00 | 13.30 |
| AM: Lots of miles to catch up if I want to hit 60 again. We'll see how it goes. Cold dark run this morning. Legs feeling more rested after a hard Saturday run. Goal is 4-5 this afternoon. 8 miles. 7:21 average.
PM: Cole has to run this afternoon. I joined him for 5.3. He ran 6.
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| | 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: 7.2 dark and cold miles. Race Cats pacing tonight.
PM: Kids did a 5-4-3-2-1 minute breakdown with 3-2-2-1 minute recovery. 4.2 miles
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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 |
| Full day of craziness yesterday. I missed my run. 10 with Tee this morning.
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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 |
| An unintended down week. But, overall a good month. 8 with Tee and Becca this morning. Race Cats meet, dance rehearsals, Halloween. It's a busy day!
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.70 | 0.00 | 0.00 | 0.00 | 0.00 | 10.70 |
| AM: Shortened run from what I had planned. 20 minute warm up. Plan was 2 x 5-3-2 minute pushes with 2 minute recovery in between. I got a text after the first set about subbing today. So, I did one more five minute push home, so I could make plans for the day. I will get some more speed work at Race Cats practice tonight. Maybe. 6.2 miles
PM: I made up for my shortened run this morning. 1 mile warm up. 4 x 600/200 with 200 meter recovery between intervals. Kids ran great!
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM: Went out for 8-9 miles. I felt really dizzy and lightheaded. I need to fuel better. I will run this PM.
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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: Yesterday's dizziness turned into a stomach bug. So, I didn't make it out again. Some residual effects this morning, but overall I felt much better. 7.2 miles. 1k repeats with the kids tonight.
PM: 4 x 1k pacing Race Cats 1 minute recovery. Just race pace. 3.8 miles.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Met Tee for 12 today. I'm all sorts of off schedule.
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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 |
| Windy warm run with Becca before the storm hits
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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 |
| AM: 5.3 miles on a surprisingly nice morning
PM: Cole wanted a running buddy. 4.2 more miles
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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 |
| Easy run from Murray Park with Tee and Becca
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Haven't done speed in forever. We did hill repeats today. They felt terrible. 2.5 warm up 8 x 400 m hills/ 400 jog recovery. 2 mile cooldown.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Super stressed out right now. Only made a couple miles before I called it quits. Stomach is a mess.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1664.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1664.50 |
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