| 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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| | Slow miles | Fast miles | Total Distance | | 124.23 | 0.00 | 124.23 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Worked bed 3 amd 5 a
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 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
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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 | | 5.33 | 0.00 | 5.33 |
| 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.
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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 | | 8.50 | 0.00 | 8.50 |
| 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
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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 | | 7.80 | 0.00 | 7.80 |
| 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.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Ski Brighton with amber nice day
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Slow tm. Vasa hamstring sit bones pain from flat altras
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Walking only 8 incline 3.7 avg 3152
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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 | | 3.50 | 0.00 | 3.50 |
| 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
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 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
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Saturdays workou not today. 2 mile walk incline 8-9 percent 3.7-4 mph. Sore throat achy body
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 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
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 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.
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 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.
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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 | | 7.00 | 0.00 | 7.00 |
| 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.
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| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| 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.
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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 |
| 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???
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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 | | 7.40 | 0.00 | 7.40 |
| 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
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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 |
| 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.
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| | Slow miles | Fast miles | Total Distance | | 6.70 | 0.00 | 6.70 |
| 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.
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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 | | 124.23 | 0.00 | 124.23 |
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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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