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February 2023

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15% off for Fast Running Blog members at St. George Running Center!

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 37 marathons: 15 St. George (1995, 2006-2019). 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)

Saint George  Marathon #16 after fiver years off-  October 5, 2024

 

Fall 2024

Halloween Half

Thankful Half

Long-Term Running Goals:

Marathon--  PR (3:06 or better)

10k--  PR (under 40:47)

5K-- PR (under 19:46)

RUN FOREVER!!!

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Miles:This week: 0.00 Month: 4.08 Year: 1270.71
Brooks Pureflow Lifetime Miles: 309.19
Altras Zero Drop (lt. Blue) Lifetime Miles: 366.29
Mizuno Precision 11 (orange) Lifetime Miles: 610.05
Saucony Mirage 2 Grey Lifetime Miles: 223.70
Nike Pegasus Charc/lime Lifetime Miles: 487.77
Nike Pegasus Grey/blue Lifetime Miles: 428.92
Mizuno Precision Pink Lifetime Miles: 479.56
Nike Lunar Flyknits RED Lifetime Miles: 893.47
Nike Lunar Flyknits MULTI GREY Lifetime Miles: 369.20
Mizuno Sayanaras Lifetime Miles: 292.58
Asics Gel Lyte 33-2 (blue) Lifetime Miles: 163.09
Altra Intuition 1.5 Grey Lifetime Miles: 55.31
Altras Pink Intuition 1.5 Lifetime Miles: 79.00
Kinvara 5s Peach Lifetime Miles: 576.20
Kinvara 5s YELLOW Lifetime Miles: 346.56
Kinvara Blue/lime Lifetime Miles: 578.77
Kinvara 5s Green Lifetime Miles: 47.31
Kinvara 6 Turquoise Lifetime Miles: 531.20
Slow milesFast milesTotal Distance
65.304.0069.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

  1 @ 8:57  big tm

1 @ 8:54 reg tm by Kim 6 am arrival  me   2 front new tms 17 min?    2 back on reg tm by Kim 16:05    1 downhill big tm -1 percent 7:24   Weight upper and abs and massage chair  worked last two days  Lexi capstone 

 

 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

0.25 test a tm.  Move trying a few.  Then 4.75 starting at 6.5 mph  increase by 0.1 mph every mile  stopped at 4.75  mile   6.9 mph   42:39  8:58 avg   Then water  stretch   Then five miles in 41:31  start at 7 mph increase by 0.1 mph every mile until last mile increased more often  last 0.15 7:30 or faster  8:18 avg   Tired   Very sweaty 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
5.400.005.40

Brooke got engaged sat night to David.  Troy and I were at a bb game.  Lantern :)

Bday dinner yesterday.  Yummy white cake white frosting.  
5.4 miles run.  First mile.  Then stretch. 9:14.  Three miles in 26:46.  8:55 avg.    then moved tms. With Julie e. Then Angie showed.  1.4 miles 8:40 first mile.  Fast for the 0.4 like 8 avg.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

Body for life workout x 7 sets to  4 miles. Which got me to 34:23.  So 8:35 avg. 

5.5 mph x 2 min  then 6/6.5/7/7.5    6.1/ 6.6/7.1/7.6   And so forth until last one at 6.6/7.1/7.6/8.1 with last level ten at 8.7-9.4mph increasing every 15 seconds    Cooldown until 4 miles  was at 3.68 here  31 min  8:25 avg  good sweaty workout   

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
6.004.0010.00

Warm up 1/2 mile.   Switch tm with Courtney.  Too squishy.  Warm up 1.5 miles in 12:48 in 8:32 pace.  Avg.   then a mile in 8:14 avg.  then Kim texted me a workout. 
3/2/1 x 4. With 2-1-1 in between.   Paces 8 for the 3 min  / 8.5 for the 2 min /9. Mph.for the one min.  Did one. Got water. Standing Rest one minute extra   Same after second one except longer used bathroom for cold water face spray.  Probs 3 min extra rest.  Then third one    Then Courtney ready to leave in middle of this one. So finished then went home and ran 0.16 to get 8 miles because I was at 7.84.  Then contemplated and decided to do last speed 3/2/1. Tm at home harder so I stuck it out and got it done. Just old abd bouncy /shifts sometimes but able to concentrate footing. Then jogged until 1.5 miles. Each ten min cycle is 1.28 miles.  Then realized   I was at 9.5 miles so did 1/2 mile more with a minute walk  all with  3 percent incline. Very sweaty.  4 miles speed with the 6.5 mph jog (4 min of the ten)  avg 7:48!  Best so far in like two years woty feeling good.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
6.900.006.90

0.5 miles. 9:13 pace.  Switch TMS. On high ones entire  time   2 mile in 17:43.  Warm up. Start at 6.5 end about 7-7.1.  Then switch TMS to be by hand. Slanted. So only 0.5 miles. 8:45 avg.  then  a little up hill.  1 min. 7 percent. 6.6 mph.  Then speed 2 min on 2 off 8.2/8.2/8.4/8.4/8.6.  2.5 miles in 20:24   8.09 avg.  no stops. Walk for 0.25 miles with incline. Then 2 at 9 mph. -2 percent first min. -1  x 30 seconds flat last 30.   Walk 2 min.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

Mount Timponogos Tenple with Paula. Sat by Brenda as well.  Saw Michelle's mom.  Paula and I parked right by each other !  Crazy.  Full parking lot !  Jogged at home 6-6.4 mph.  1 mile ar each. Then increases at 5 -6 Th mile every 1/4 mile.   Every .05 mile last 1/4 mile.  So ended at 7.5 mph.  57:22 fir 6.  Needed a jog day.   Kind of wiped out. Also tried escalante racers.  Not sure yet.  Love color. And fit.  Just may not have enough cushion.  Gonna wait until not tired. And also skinnier. 
 

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Moc shift. Called in. Worked with Lexi. 

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Last day with Lexi.   Such a fun time orienting her. Like a mission companion :) she served in Argentina 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

4 miles tm at home. Body for life workout.  5.5 x 2 min. Then 6/6.5/7/7.5 x 7.  Min at each    Ended 8.0 little faster last few seconds. Got to nearly 3.5 miles.  Jogged until 4.  6.5 mph.   Avg pace ???  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

Tired worked extra. First half night shift 18/0024.  Csi and bonus.  Then also sugar detox. Started that yesterday. . Hard to sleep.  Headache.  Ran 10 miles with Melanie. 9:26 average. Out and back from her house.  Nice to be wity her achy from diet and lack of sleep. But so good  to be out.  Headache increasing. Ate a couple pieces of chocolate and whole wheat English muffin. Heading to tucanos soon  5 pm. With Ryan and Tammy.  And Amber 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

2.5. In 23:19.  9:19 average   High tm at vasa next to Kim and Jane finishing speed.   Bathroom.  Then 2.5 miles in 22:38.   9:03 avg.    then last mile 6.5 x 1 min. 8 x 30 seconds repeat until a mile. So 8:30.   Felt gross entire time.  Woke with right nostril burning. And slight right suddd sore throat. Achy in joint and neck shoulders muscles.  Assume from tucanos.  Food not good.  And after starting diet no sugar was really low sugar ti brain.   Cheated with pieces of dark chocolate. And three no bake oatmeal chocolate balls. 

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Ski Brighton 840 arrival. Left 3 pm.  Storm coming 

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Walked 45 min with cousins. Snow storm too bad in caller to drive freeway.  Lots of cars on side of road when we tried. White out by traverse 

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Skied Brighton with Jen and Jess like tuesday.  Arrived  850. lots of traffics left 710 am.  Left Brighton 415. 

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Skied snowbird.   So windy at top. 47 mph wind gusts. No visibility.  On bottom got so hot in baby thunder routes. Back closed.  Arrived 930 am bad spot.   Skated over to tram. 45 min line.  950 to 1035.  Off lift before 11.  Katie's ski boot fell off on bottom in high winds. Left at 4 ish.  Took chair that goes to parking. Not a good route. Missed going to far chair.  

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Snowbird. Chris drove.  Parked near first lodge.  Got there early. 715 am!! Left 635 am.   Left snowbird at 4 pm.    Back side adventure.  Kind of scary.  Through tunnel twice.  Courtney and Katie with us 

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Day of rest.  Took Jess to airport.   Vacuumed though.  Jen with katie at Brighton.  Nice day for them 

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Brighton !! Left 7 am.  Got there by 8 am.  Snowing all day.  Some good wind. Jen got cold fast. I was never cold. No Warner's needed like first  day.  Left 340 pm. White out on top !!  So much powder !!

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Rest day woty jen.  Walked 75 minutes. 3.5-4 miles woty puppies. Ranger rolled his neck in a carcass 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
65.304.0069.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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