| Location: Pleasant Grove,UT,USA Member Since: Aug 04, 2008 Gender: Female Goal Type: Other Running Accomplishments: PRs: Fleet Feet Turkey Trot 5k- 19:46; St. George Marathon 3:07:11(2013-- coming back from the dead) Utah Valley Marathon 2011- 3:09:13 : D 1st place Master Division, 7th Overall; Mt. Nebo 1/2 Marathon 2011- 1:19:35- 2nd Overall, first master. Ogden Marathon 3:14 (2010); 10K 2011 Speedy Spaniard 40:47. I have run 38 marathons: 16 St. George (1995, 2006-2019, 2024). Utah Valley (2011, 2014), Eiluj (2011), Deseret News (2015: 3:40 pacer & 2023), Ogden (2009, 2010), Boston (1996,2012,2014,2018, 2024)Top of Utah (1999, 2011 pacer), and SLC (2006,2015), Pocatello (3:40 pacer 2012),park city marathon 3:41:53 (2013), and Big Cottonwood pacer (2017,2018), Nebo Marathon 340 pacer (2024)Timp trail marathon (2021) and three Ultras-Squaw Peak 51.25 miler 2010 in 12:05:27 (9th woman) and Antelope Island (32 miler) in March 2011 (4th overall in 5:10:25) and in 2009.
Short-Term Running Goals: Last Marathon:
2024 Summer Pace Half Marathons
Handcart July 20, 2024 (1:55 pacer, 1:53:10, 13.11miles)
Hobble Creek August 3, 2024 (2:00 pacer- 1:58:21, 13.06 miles) coming back from torn hamstring
PC2PG August 17, 2024 (1:50 pacer - 1:47:10, 12.95 miles)
East Canyon August 31, 2024 (1:40 pacer- 1:38:49, 13.15 miles)
Nebo Marathon September 7,2024 (3:40 pacer- 3:37:09, 26.33 miles)
Big Cottonwood Canyon Marathon September 14, 2024 (3:10 pacer for 17.12 miles)
Gardner Village Witch Run (1:40 pacer-)1:37:57 watch didn't pick up tunnels
Saint George Marathon #16 after fiver years off- October 5, 2024
Fall 2024
Halloween Half 10/26 (1:55 pacer)
Thankful Half
2025-
Boston Marathon 4/21
Utah Valley Marathon 6/7,
Big Cottonwood Half Marathon (racing) 9/13/25
30 years of running Saint George Marathon (first was in 1995) SGM #17 -10/4/2025 Long-Term Running Goals: Marathon-- PR (3:06 or better)
10k-- PR (under 40:47)
5K-- PR (under 19:46)
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| | Slow miles | Fast miles | Total Distance | | 121.85 | 4.50 | 126.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy 4 before three 30 min classes. Pump train insane and high. Ooo la la. Tired
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 miles:
4 mile warm up. 35:19
3percent incline x1 mile. 7mph
4 percent x 1mile 1/2 at 7 mph. Half at 6.8 mph
5 percent x 1mile. 6.8 mph
4 percent x 1 mile. 6.8 mph
3 percent x 1 mile. 7 mph
1 mile faster tempo. 8 mph.
Stopped after warm up. Then at 1.5 miles of hills. Then at 2.5 miles of hills. Then at every half mile til 9 miles. For one min or less. Then longer before last mile. Walker 1/4 mile at 3-4 mph and 2 percent incline. Actually last mile of hills ran a quarter then took a minute and did a quarter etc to a mile. Going up 0.1 mph every quarter. A little faster last quarter
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| 2 warm up. ER BR trip. 1.5 at 7:30 pace ER BR break. 2.9 ER BR break. 0.1 done. The three done in 21:42.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8x 800s. 4 mile warm up in 34:35. Then 9.0/9.1/9.2/9.3/9.4/9.5 then 9.2/.3.4.5.6 every tenth (6:26 pace) Last one at avg 6:30 Started at 9.1 mph increased every 0.15 miles.
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| | Slow miles | Fast miles | Total Distance | | 8.25 | 0.00 | 8.25 |
| 2 mile warm up in 16:22. 20 min at 8.7 mph. 6:53 avg. then a little jogging. Then 10 min on ten min off. Last five I rested for first 30 seconds of offs. 9/9.1/9.2/9.3/9.4/9.5/9.2/9.3/9.4/9.5-9.8.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| About 8:40-8:45 avg cold. Tight legs. With or behind summer Kim and carlee. Summer ran a couple miles with me in the middle.
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| 1 mile warm up. 6 x 7 min at 7:03 for four and then 6:58 x 2. One minute rest in between as well as 6.7 mph jog for two min before starting next one. No longer. Felt strong.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 2 miles before pump. 2 miles after pump. easy pace.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 19:42 at 7:13 pace. 5 min jog 8:57 pace. 8 x 30 secs hill sprints. 7 percent incline. 17 min at 7:13 pace.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Easy to miles. Increased by 0.1 mph every mile starting at 6.7 mph
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 2 warmup 6.7-7 mph. Increased each half mile. 3 x 2 miles. 4 min rest in between. 7:03 all six miles. A little faster last 0.4-0.5 miles.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| TM easy miles starting at 6.7 mph increasing each mile by 01 mph to four miles. A little quicker at end. Weight upper body and some abs.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 2 warm up in 17:30. started at 6.7 mph. Then 1 percent, 2 percent, 3 percent incline for three miles. Started at 7 mph then about 3/4 mile in I increased it to 7.1 mph til the last 0.3 miles where I gradually increased it to 7.4 mph til I got to three miles in 25:22. 8:27 pace. Then -1, -2, -3 percent for three miles after a four to five minute br break and water and stretch. Started at 8.7 mph then back to 8.6 for a bit then up to 8.7, 8.8 for a mile each then increased pace last 0.3 miles til 3 miles up to 9 mph. 3 miles in 20:37. 6:52 avg. Lots of sweat a dripping.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 4.50 | 6.50 |
| 2 easy warm up starting at 6.5 mph increasing pace every 1/4 mile til 2 miles (increasing by 0.1 mph) and faster at end. 17:30 for warm up.
6 x 1200. 2 min 15 second standing rest in between.
8.7 mph, 8,.8 mph, 8.9 mph, 9.0 mph, 9.1 mph no problem then 0.38 at 9-9.2 mph. Then one min rest then 9.3-9.9 mph for last 0.38 miles
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| | Slow miles | Fast miles | Total Distance | | 5.10 | 0.00 | 5.10 |
| Easy outdoor run 8:25 pace Five mile route but around new subdivision
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Warm up 1 mile. 8 x 4 min at 8.8/8.9/8.7/8.8/8.9 one min jog in between first five then two minutes after fifth for water break....8.7/8.8 off for two minutes. Then last one at 1.5 min at 8.7, 1.5 min at 8.8, 30 seconds at 8.9, 30 seconds at 9-9.5 mph. 4.69 of sw. 0.42 cooldown. Walked 0.7 miles 3 percent incline 3-4 mph.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 easy. Home treadmill. Then weights. And ab challenge at home.
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 easy. Off each mile for a minute. Except ran last two in a row. Pyramid style. Fastest 7.6 mph.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 121.85 | 4.50 | 126.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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