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March 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: 10.28 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
124.230.00124.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Worked bed 3 amd 5 a

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

Very easy out Amd back on canal. 9:59 avg.  to art dye and back.  Passed baseball field to turn around.  Equal time. 1:39:52.  Ice and windy on way out.   Uphill way back. No ice. Melted. Left 750 am ish 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
5.330.005.33

1 mile 9:34.  4 miles 44:32.  Avg 8:38.   6.3/6.4/6.5 first mile.  Then 6.4-7.7 for last four increasing every 3 min.  Faster last several minutes Ending at 9 mph briefly one speed 8.5 mph x 2 min. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
8.500.008.50

5 miles in 41:38. 8:19 avg. no stops.  Started 6.3 mph. Increased every 1/4 mile by 0.1 mph until 5 miles. Last 0.5 increased by 0.1 every 0.1 miles. Ending at 9 mph for a few seconds.  One min rest.   Then 3 miles in 25:17.  8:24 avg. no stops started 6.7 mph increased by 0.2 mph every 1/4 mile 6.7/6.9/7.1/7.3. Back to 6.8/7.0/7.2/7.4. Then back to 6.9/7.1/7.3/7.5. Faster at end for last 0.5 miles like first five.  Walked 5 incline 0.25 miles. Then another 1/4 mile at 6.8 mph. Wore turquoise altras. Got steroid shot in pinky. Pip.  It's pretty swollen 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
7.800.007.80

4 warm up. 6.3 to 7 mph   Increase by 0.1 every 1/2 mile skipped a mph si ended 7.1. 35:35.    8:50 avg.  stretch  then 10 x 1 min  on /off(6.5).  No stopping.   8/8.1/8.2/8.3/8.4/8.5/8.6/8.7/8.8/8.9-9.3.   Then one min break 1 mile in 8:37. Start 6.7mph. Increase by 0.1 every 0.15 miles.  Last 0.2 increased every 0.05.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

Ski Brighton with amber nice day 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
3.000.003.00

Slow tm. Vasa hamstring sit bones pain from flat altras 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
2.000.002.00

Walking only 8 incline 3.7 avg 3152 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
3.500.003.50

Tried old kinvara a x half mile. 5:25.  Started like 4 mph.  Changed back to worn torin s.  Ran a mile in 9:20.   Vegetated.  Then jogged half mile 5 incline 6 mph.  Hard lol.  Then did old hill work out from last fall.  Incline 7-14 percent min on min off   Ons at 5 mph.  Offs 3.2. Then right into 15 percent incline after the min test 30 seconds  on at 5.2.  No stopping. Then jogged 5 incline 5-6 mph until at 1.5 miles. Only like 2 min Off at 3 mph.  On diet so low energy.  Down six pounds three weeks tmr. 137.  In am. Arm Weights and abs massage chair.   Adjusting to daylight savings sat night 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
7.000.007.00

7 miles no stopping. Start 6 mph. Up by 0.1 mph q 3 min until 7.9 mph.  Last min faster. 60:19 7 miles. 8:37 avg.  legs Amd abs. See lose it app 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
2.000.002.00

Saturdays workou not today. 2 mile walk incline 8-9 percent 3.7-4 mph.  Sore throat achy body 

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

Tm.  1 mile at each   Didn't feel good.  Achy.  Ended up sick wity sore throat that night. 6-6.9 mph. Little faster at end. 92:52. 9:17 avg. this is Thursday.  Not Fridays workout 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

Walked steep incline. 30 min. 4 mph avg.  then biked 5 mile in 21:32.  Weights lower body . And abs. Getting sick. This is Friday's workout not saturday.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
7.000.007.00

7 miles at 4 pm.  Felt better sore throat finally cracking on three days antibiotics. Was only going to do 30 min. Started at 6 mph x 3 min. Increased by 0.1 mph every 3 min until 7.2 mph. Then variations.  Stopped at 6.2 miles. 54:57 . 1 incline. No stopping. Then thought why not 7 miles  so added to that 61:47.   8:49 avg.  walked incline til 65 min. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
7.000.007.00

Hill Repeats at 7-7.7 mph. Increased by 0.1 mph each one. 3 incline.  25:23.  8:27 avg. 6.8 mph in between. No stops. First mile 9:34    Then 3 more.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
13.000.0013.00

Weirded out. Ran 13 miles in 1:45:36.  First 3 miles 28 min.  The harder uphill mills.  Switched to back row by Kim.  We were close together which was nice. Ran 7 without stopping in 55:14.   7:53 avg.  then last three in 22:22.  7:27 avg.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

9:34 first mile then stretch  always starting at 6mph for three minutes. brrrr its cold out.

then six miles in 49:47.  8:17 avg.  just taking it up from 6.5 mph up to 7.7 for three minutes each then back to 7.1 mph and back up for a bit here and there.  Then did last mile easy 8:36 avg  started at 6.7 mph.  upper weights 12.5 pounds and abs.  feeling strong.  at first glutes a little sore and quads but went away during run.  feel very light burning in hamstring attachment and through but so think its sciatica???

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
7.400.007.40

Warm up easy. Upped tm every 2 min starting at 6 mph.  Got to 4.  35:04. 8:46 avg.   Stretched.  Then 2 min Easy switched mills.  1x 2 min at 8 mph.   Switched mills. 9 x 2 min at 8.1-8.9 mph. Picking it up last minute of last three   Ended 9.5 mph for past one min. Standing rest 90 seconds  legs tired from fast sat amd monday.   However proceeded to do legs. lol. Adductors abductors. 65./75  Hamstring. 50/45/45/ squat machine 90 x 3 x20.  Quads 35 one leg at a time. Hydro massage 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

Worked yesterday. Steps well over 7000. Today ran outside with Melanie 8 miles. First mile 10:16.  Last mile 8:29.  Avg pace 9:06.  Out and back lehi trail by mels house. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
6.700.006.70

58 min run. Phoenix arnb.  City and urban streets.  Fresh flower smells. Several road constructions. Sunny weather.  Tank top weather.  Avg pace 8:38 avg. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
124.230.00124.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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