Run with my Heart

Slate Canyon 5k

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Location:

orem,ut,usa

Member Since:

Jan 02, 2006

Gender:

Female

Goal Type:

Other

Running Accomplishments:

 

PR-St. George marathon 3:01:03 (2013) Provo City half (2013) 1:24:18, Nebo half marathon 1:21:16, Ogden Marathon(2013) 3:07:44,  Dixie 15k 58:36,  Running of the leopards 5k (2013) 18:48, Des news 10k 40:20, Half Ironman 2016, Boston Marathon x3, 2nd place in Pony Express 50 miler

1st place overall womans in Spanish fork 1/2 marathon, Tristate 1/2 marathon, Death Valley 1/2 marathon, and the Utah Valley marathon (4-12-08)

 

Short-Term Running Goals:

Run

Long-Term Running Goals:

 

Have fun and enjoy the process 

Personal:

I am married with 3 lovely children 28, 20, 14 and a dog named Koda and a cat named Blue.  Love to run and be outside.  I believe that if you think you can do it and you work hard enough any thing is possible.   Life flashes by in the blink of an eye, enjoy it while it last and remember there is a lot more to life than running. I coach high school swim and love it!

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Kinvara 6 Lifetime Miles: 493.70
Kinvara Ugly Green Lifetime Miles: 335.70
SK Go Run 4 Black Lifetime Miles: 302.70
Sketchers Red/white/blue 1 Lifetime Miles: 296.40
Kinvara 6 White/blue Lifetime Miles: 264.70
Sketchers 4 R&B Lifetime Miles: 118.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
41.500.000.007.100.0048.60
Saucony Grid Fusion 2 Miles: 48.60Brune (dog) 2009 Miles: 12.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I am feeling more tired than I thought I would so I think I am going to cut back more this week than I was going to.  I think around 50 sound good or less.  I can't tell if I am coming down with something or not, my daughter got sick so the germs are in the house.  Went out for 10 miles on my own,  was feeling worn out.

1:23:36/8:22 

plan for the week

mon 10

tue 8

wed 10 with 8-10 800's

thurs 8

fri 4-5

sat 10 with a 5k 

Saucony Grid Fusion 2 Miles: 10.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

 I decided to just run 7 today, I wanted to keep it under an hour.  Took my dog along the canal trail.  I wanted to go up in the mountains but decided after last time (I twisted my ankle) not to go up there.  But I wanted to run on the dirt with my dog so the canal was perfect.  Is getting chilly in the mornings, but warms up nicely when the sun comes up.

58:19/8:19 

Brune (dog) 2009 Miles: 7.00Saucony Grid Fusion 2 Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.004.000.009.50

Met Mckenzie and Kent and his house in Salem, we warmed up a mile and a half and started our super duper spectacular 8x800 workout.  I felt decent on them and felt like I was stronger on the last for than the first.  We did them on the road which made some downhill, some uphill, and some flat or rolling but far I think.

1-2:53 downhill to flat (rest time 1:57)

2- 3:03 Slight down to flat (2:18)

3-3:09 flat with slight up at the end (2:24)

4-3:30 All up hill felt it (1:17)

5-3:03  Downhill to flat (3:10)

6- 3:04 flat (4:26)  

7-3:00 flat push to stay with Mckenzie (3:27)

8-3:05 flat to slight uphill and we are done:)

Good workout and went faster than I had planed.

avg pace 7:29 

Saucony Grid Fusion 2 Miles: 9.50
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Met at Melody's to run over to Marie's where we had a nice group of girls to run with.  Julie showed for her 1st run sense TOU and had some good stories.  Easy run, didn't want to go out after the kids went to school because I was so cold I took off my running clothes and I just don't want to put on more.

8:27 pace 

Saucony Grid Fusion 2 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Easy run with Brune on the canal.

Brune (dog) 2009 Miles: 5.50Saucony Grid Fusion 2 Miles: 5.50
Comments(1)
Race: Slate Canyon 5k (3.1 Miles) 00:21:09, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.003.100.0010.60

I wanted a pr in the 5k today but after seeing the course I knew that would be though.  There is a lot of up hill in it.  So I just ran hard enough to make my throat burn and keep Maryanne in sight.  The course starts with a very short downhill and then about 1.25 of a really good climb, then another short down hill and then more uphill for some and then rolling.  Ending with about some down and then a good climb to the finish.  Whew it wiped me out.

splits

1-6:37

2-6:49

3-6:48

.15-00:55

Warmed up 3 miles and cooled down 4.4 

Saucony Grid Fusion 2 Miles: 10.60
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
41.500.000.007.100.0048.60
Saucony Grid Fusion 2 Miles: 48.60Brune (dog) 2009 Miles: 12.50
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