| 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 33 marathons: 15 St. George (1995, 2006-2019). Utah Valley (2011, 2014), Eiluj (2011), Deseret News (2015, 3:40 pacer), Ogden (2009, 2010), Boston (1996,2012,2014,2018)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)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: 2020 Marathon Madness
April Salt Lake City Marathon April 18
May Ogden Marathon May 16
June Utah Valley Marathon June 6
July Deseret News Marathon July 24
August Top of Utah Aug 22
September Big Cottonwood Sept 12
October Saint George Marathon Oct 3
November New York City Marathon Nov 1
Long-Term Running Goals: Marathon-- PR (3:06 or better)
10k-- PR (under 40:47)
5K-- PR (under 19:46)
RUN FOREVER!!! Personal: Married to Troy since 1997. We have three daughters- Courtney 21, Brooke 19, and Amber 16 and one dog-Cocoa (15). Troy works and cook lots of yummy dinners and desserts. Courtney is back as of Aug 2019 from 18 months in England. Now working as a CNA and going to BYU. Brooke graduated from PGHS IN MAY 2019. Attending UVU in Fall. Called to serve in the Michigan Landing LDS church mission. Leaves Jan22, 2020. Amber plays for Olympic Montreux Premier 1 soccer team. And is a junior this Fall 2019. I work full time (27 years in June 2019) as a registered nurse. Currently working in the special care nursery at American Fork Hospital. Our family loves to camp and go to Disneyland. |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Slow miles | Fast miles | Total Distance | | 1217.20 | 82.80 | 1300.00 |
|
| Kinvara Blue/lime Miles: 13.10 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.50 | |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 easy miles, 8 x 1/2 mile 8:27-834 pace with some minimal lifting in between, burpees, pushups, planks too. NEW kinvaras 4/4.6/4. 12.6 total.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| upper body. body for life and block diet. 3 mile run easy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles. 20 min body for life run then added to get to 3 miles. At 20 min was at 2.38 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles easy. lower body work out.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles. 20 min workout running, body for life. 2.42 miles at 20 minutes. added on to 3 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles easy. upper body weights. left for vegas at 920 am with Amber and Sam. Soccer game that night. Started 30 min late. Won 3-0.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| 5.5 easy tread mill miles at hotel gym. Started at 7 mph, then 7.1, 7.2, 7.3, 7.4 and last 1/2 mile at 7.5. 45 minutes I think. Game at 1015. Won 2-1 against Colorado. Last night was against a Vegas team. Game at 315pm. Lost 1-2. Our third game against the top texan team. Their first game.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| church at 11am. Hoover dam at by 2pm. Ate lunch there (expensive so only Amber ate). Walked a bit and enjoyed the outdoors and heights at bridge. Day off from soccer while other teams fight for spot in semis. We had to wait until 730 pm to see if we moved up with wild card. And we did!!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles easy at hotel gym (Alexis park). We were at Grandview. Lower body weights. Semi final game at 930am. OM girls won!! 1-0. so cool they are in final!! 115pm--- final game. We won!!! 2-1!!! We won Vegas Cup as wild card!!! The girls played amazing!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| drove home last night. Got home at 1045pm. Ran at 12noon body for life 20 min and added to 3 miles. 2.48 miles at 20 min. 24:24 for 3.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| sent home early from work at 1210pm. Had lunch with Troy. Then ran 3 miles and upper body work out.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| ran 3 miles. 20 min body for life run. 2.48 miles in 20 min. This is speed work Start at level 5 easy then increase level after two minutes every minute to level 9 then back to level 6 x 4. Last set you keep past level 9 to level 10.Then 6 for last miute. 24:19 for 3 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| 8:18 avg pace. Started at 8:57 and increased every mile by 0.1 mph. Lower body workout including abs. AF hospital gym
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| 4.1 easy miles outside in shorts. Long sleeve gloves no hat. Snow storm. Felt good. 35:59 no Garmin but music
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 easy at pg Rec center around track. 6.5 laps equals a mile. 50:12. 8:21 pace Weird to come back in time where I used to work out five years ago. I like it better than VASA for sure.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.50 | 1.00 | 2.50 |
| 1 miles jog at track with amber. 8:54. Then one lap speedwork one lap rest x6.5. 59,55,56,57,58,57 and 25. 1/2 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| six easy at pg Rec around track 39 times. 49:50. 8:18 pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Rec center. 39 laps. 49:57.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| outside. Shorts and shorts sleeves. Avg pace 8:54.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| two easy one quicker 7:13
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| shorts and short sleeves reverse 5 miler. Ending on1300 west. Bday run before called into work rest of day. Got to see some newborn bday buddies. Avg pace 8:33.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.00 | 3.00 |
| 1 mile warmup track. Stretch. 6.5 laps (1mile) speed. 58/58. 55/58. 57/57. 56/59 56/59. 58/58. 26/25. --me/Amber 1 mile cooldown. Basically we swap off. First me then Amber. So rest a minute sprint a minute. Came to 12:25:62 for 2 miles. (6:09 avg me 6:17 for Amber). Doing some lessons for Amber about the 4 and 5 laps And a lot of times the third laps. You got to push body harder because it's mentally harder so body responds to that thought and makes it hurt more so push thru the hurt. lol I pushed too hard that I let up sixth lap but I did have walkers in my way and so did amber. We had s good time!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 easy outside, the LOOP. 8:41 average. shorts, long sleeves.
|
| 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 tm miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| easy miles outside on trail 8:16 pace
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| easy tm miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| easy miles on tm at home before leaving for Vegas.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| easy on tm. At hotel one min on and off x 10 730 pace
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| Outside for three. One on tm. Quick
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.00 | 3.00 |
| 1 warmup track 8:44. Six laps and a half speed. 56/55/55/56/56/56. And 25 Amber 59/58/58/57/57/52 and 25. 12:10:36 for 2 miles. One cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles easy on tm about 145 pm. 834 x2. 8:27 x 2 and 8:20 X11. A little faster each Lap for last mile. 42:13
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Sweat for sweets workout. Hills and speed intervals with workouts on floor as well in between. 44:30. Incline 10 percent for past ten minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy miles TM. STarted at 8:57 pace increased by 0.1 mph every mile for five miles. AP 8:41.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 easy miles tm 42:11. 8:34x2. 8:27x2 8:22 and faster X11.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 easy easy miles outside. Nice refreshing loop. 9:05 8:49 ? 8:47 8:46 8:32 8:44 and 8:22.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 grass miles. Lots of divots. Let strengthenong I hope. Nice and easy. 9:10 8:56 8:41
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.00 | 3.00 |
| 1 mile warmup with Amber at indoor pg track. 6.5 x 1 interval laps. 59/57/56/56/55/56and 24. One mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 easy outside from car shop down af main st to Costco cross over to art dye up to canal trail and down silo road. 8:28 avg pace. Felt good.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| again from car shop. Alpine highway to lone peak park on trail to golf course then to Deerfield elem and home. 8:41 avg. nice run again.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| my house to silo road and back way to Walmart to Healy park. 8:53 avg pace Healy drive is 1/2 mile straight up. Well pretty dang steep let's say. I left at 5 pm. It was hot. Felt strong as I neared the end at Healy soccer field where np girls were practicing.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| 9 easy wonderful miles outside on spring air about 60 degrees at 9 am. Avg pace 8:22. One stop for 30 seconds. Felt great the entire time. Winding roads and hills. Felt fluid. 9:02/8:53/8:38/8/22/8:23/8/22/8:11/8:05/8:06. Just so happy i felt great.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.00 | 3.00 |
| warm up 1 mile. impromptu speed. didn't have to run the last few days. And it was not a priority. ran 1 min on/offs times 6.5. Pace 9.8 mph for three and 9.9 for three. Last one 10 mph. Pulled my groin muscle after third one ( I was in a rush as we were leaving for phoenix, driving) and did not stretch. Had to skip running the next day as it hurt pretty good.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| easy miles in phoenix. 8:30 avg pace. TM 78 degrees in hotel gym 545am. Action packed weekend. 2nd soccer game at 830am. Northern Peaks girls won the first game 6-0. UPDATE: they won second game 1-0 and third game 3-0. FINALS: THEY WON 1-0. NO subs 84 degrees at high noon. Amber and Brooke both played in championship game. We needed a player. It was a hard fought win!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| easy tm miles 8:28 pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.30 | 0.00 | 6.30 |
| Hiked 1.5 miles then ran up 114 south in draper. No watch Course tooled at 6.3 miles. Pace 8:30 to 840 is. steep climb
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 Tm miles before going car shopping.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 miles on tm by Kim. With a little sw. 800s x 8. Starting easy at 8.2 mph. Increasing 0.1 to be at 9 mph for past one with 0.15 miles at 8:22 pace on between.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 13.10 | 0.00 | 13.10 |
| loop by art dye then Angie's then Taunya's and Jane's and back on trail til alpine then home. 8:36 avg. stopped at 8 miles to stretch. Beautiful run.
|
| Kinvara Blue/lime Miles: 13.10 |
|
| 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 | 3.00 | 7.00 |
| three mile warm up on tm at 8:34 pace for 1.5 miles and 8:27-7:30 pace for 1.5 miles, mostly 8:27. 4x 1200m (0.75 miles). 6:53 x 2 and 6:48 x 2. 1/4 mile in between at 8:57 pace. was at vasa gym next to kim and jane. first sw like this in a long time.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 easy outside.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 easy with Angie and jenny
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| 14 easy outdoors 920 am. At 8:20 avg pace. First mile 8:48. 13 th mile 7:48 and last mile 8/01. Feeling really good.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.50 | 2.00 | 7.50 |
| warmup 4 miles while getting texts on how boston friends were doing. 1200 800 600 400. found out also my mother in law has breast cancer during this run so it was hard to complete mentally happy sad happy sad happy sad happy about boston sad about Troy's mom. 6:53, 6:40, 6:31, 6:20. 1/4 mile in betweeen at 8:34.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| easy miles outside.
|
| 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 |
| Weeded garden 3 hours. Then ran at ambers practice. Ouch. My lower back!! It was a struggle to move with my back ache. 8:50 pace
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| easy miles on canal trail out and back. Back still hurting. 8:34 avg
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Too much sciatic pain on left now. After back pain Wednesday.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles nice and easy. First mile 9:20. Last mile 7:57. Avg 8:48. Usual five mile loop in reverse Ran this at 6 pm. Stretching and icing all day.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 easy outside. Usual route. Nice and easy testing back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Canal. Easy run. 8:30 avg
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 from tibble fork in af canyon. First two miles real easy. Gradually picked up and ran three miles at 6:47 /6:43/6:55. Felt good to run fast. Squat soreness but no back pain! Ran to lone peak on trail then turned back up to highway that leads to canyon turned right and to church where car parked. Avg 7:28. Was 7:20 til I slowed past two miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.65 | 0.00 | 6.65 |
| draper run while amber at video review. struggled, heat and time of day, legs just not zippy. course tooled. took 60 min including stops.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 miles outside
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Tm miles. Then weights then swim 30 min
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.00 | 7.00 |
| Tempo unplanned. Kim instructed. 7:13 pace for all four little faster at end
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Easy tm miles late afternoon.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| 9 alpine miles. Up and back. Cold. Legs and Back cold and tight Avg 8:40 helped a boy that crashed on his bike
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 13.50 | 0.00 | 13.50 |
| Big cottonwood with Kim Jane summer and jenny. Easy pace down. After 1/2 mile up. AP 7:23
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Out and back on canal trail. Avg pace 8:20
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| 8:17 pace. Up to canal out and back. No garmin. Stop watch. 1:31:13
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.10 | 0.00 | 3.10 |
| 5k Memorial Day. Emergency potty stop as gun went off. 2:15 ish behind start. Gun time 25:25. Chip 23:06. 7:27 avg. was at 7:20 avg fir first two mikes lost drive last mile. --7:19/7:21/7:42. Last 0.1 @7:12
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7:54 pace. TM at VASA gym. Weights -arms and abs. Felt great on run Started at 8:34 for a mile then gradually increased pace 60 min
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 miles at high noon. hot. 8:29 average. no problems/pain.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 miles easy, reverse route as yesterday from my house. 8:34 average. Hotter.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Race: |
Art City Days 5k (Nestle) (3.107 Miles) 00:22:56, Place overall: 23, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 0.90 | 3.10 | 4.00 |
| First time I ran this race since 2008. Amber and Brooke (14 and 16). 730 sharp. No formal warm up just from my car to the start and back to car with race packets then again from finish to car to get phone and come back to awards. NO watch or music. Thought I was prett slow but surprised at 22:xx when rounded the track. So not too shabby overweight and running little but starting to pick it up last few weeks in prep for st george marathon. 7:24 avg pac.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 148.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| worked all day6am to 7 pm
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 easy from timp high school soccer practice field to mouth of provo canyon and back. 8:01 avg. :D
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| worked all day 6am to 745pm
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.40 | 0.00 | 7.40 |
| THS field to murdock canal trail and a mile past mouth of Provo canyon. No watch but course tooled and timed on phone I had in my car. 8:10 avg.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 12.60 | 0.00 | 12.60 |
| mouth of canyon to bridle veil then down with racers of Utah valley half to mile 12 and up to scrimmage of soccer game at centennial elem
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| cruise ship wavy miles. 10.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7. Two easy. Six by 800 easy. 1/4 easier Juneau. Walked 7 miles. Arms and abs
|
| 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 |
| Skagway. Cruise tm Easy Miles. Legs. And 7.5 hiking.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 while cruising into glacier bay. Easy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Kechichan rain forest hike 45 min. Walking back to town. 30. More walking 30
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 easy miles on cruise. Arms and abs Walk in Victoria 60 min
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 miles around neighborhood in the heat. very very hot at 2 pm.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| trail run with Kim and Jane. Joints all hurt. Tried to come off lexapro. Not a good idea. Came off the first day of cruise and by this week my bones hurt. was a mental run for me. so slow at end and all through run. We took a wrong turn (my mistake) and added on 1.6 miles. I walked really slow the last miles. Waded in river. That felt great. Took four hours and 20 minutes with all the stops and water. Didn't bring any waterwith me but drank from a stream.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 14.40 | 0.00 | 14.40 |
| AF half. Tired legs. 1:40.63. Watch died at mile 3.5 when I was at 7:15 avg. Site for half says at 6.55 miles I was at 6:55 avg. NO wonder I started to walk just before mile 8 due to high heart rate. I had no idea pace but I waited til 1:40 pacer reached me and started to run. He didn't pass me until mile 10. I walked again two more times and again a very big mental run. Starting lexapro again. can't handle the trauma of no caring at all. 8:20 average for last 6.55 miles sadly.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 easy starting at Timp HS out and back to Will's Provo Canyon.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 out and back from Timp HS (water fountain in canyon turn around).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.25 | 0.00 | 10.25 |
| 10 out and back from Timp HS (to second fountain past bathrooms on left was 5.2). Ran til 10 miles. walked a few feet then ran to car. Avg for 10 = 8:07
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| 16 miles out and back from Timp HS. Avg pace 8:20. Felt great. Last few miles pelvis bones burned. Only had water stops at the three fountains. NO gu or breaskfast. Ran into Mel and Julie E and my little sis.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| 8.5 mile loop via my house to af hs to golf course road to art dye to murdock and back. easy pace. humid. 9:18 first mile. 7;51 last. Avg 8:31.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Race: |
Freedom 10k (6.214 Miles) 00:46:51, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 2.40 | 6.20 | 8.60 |
| Ran to start from north of MTC (1.2 miles). Made it to golden buckets and as I came out the announcer was counting down from 10 and the race started as I was down the grassy steep hill. I ran up. Caught my breath, got on my music and began my pace work race. Since i have not done any speed work in months besides some 800s at 7:15-7:30 pace on the cruise I was obviuosly knew I could not pull off any spectacular time. And with an extra 15-20 pounds definitely not. Paces were 7:37, 7:20, 7:28, 7:35, 7:47, 7:51 and last 0.2 7:42 steep up hill but also too many people to just sprint without looking too ridiculous amonsth the later 5 k runners. Got my cool glass award and ran back to my car with that and medal in tow. 8.6 miles today.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 easy but very hot miles at 1030 am aroud my neighborhood (90 degrees). Avg pace 8:29.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| 3 miles (1.5 up and back at Hobbler half start on dirt trail). 1:50 pacer for half. Short??? 12.94 miles 1:47:50. Canyon probably didn't pick up at times. Just like Hobble creek half read 12.9x every year. Ran with 29 year old Cami Burton. My pace partner. It was a great easy run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8:07 avg for 8 miles out and back on murdock canal trail from timp hs to just past battle creek road on trail and back. 8:43, 8:20, 8:16, 8:15, 8:08, 7:51, 7:50, 7;41. humid easy miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 miles. 2 warmup then 4/3/2/1 on off repeat x2. 7:54 avg . First ons. 7:02/6:54/644/6:31. Seconds ons 7:04/7:06/7:03/6:50. Offs 8:18-8:41. Controlled. Not sprinting too hot for that.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 easy miles around neighborhood. 8:26 avg. last mile quicker 7:41. First mile 9:06
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| 14 miles. Easy up 9 to one mile past pay station of af canyon. Bee strong mile 2.5. Didn't stop. Was fine but hurt. Avg up 8:43. Then avg to 8:28 by two miles down at 7:43 and 7:22. Then I got hot suddenly and had to wait for heart rate to go down stopped every mile. Called troy on strangers phone at mile 13. Ran to mile 14. Waited at fox hollow golf course. Soccer tournament last game at 1130. Avg 8:30.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 1.1 miles straight up to Y mountain. 20:40. Difficult. Ran down in 11:29. Too scared to run fast down. Just too steep. Ran 6 miles at ODP at 8:05 avg pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 easy out and back Murdock canal.
|
| 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 | 4.00 | 8.00 |
| 2 mile warmup. One up at 7:30 pace and 4 percent incline Four down negative 2percent decline. 649/644/640/625. 1/2 mile up again. 1/3 mile cooldown
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| Hand cart half 1:45 pacer. Slacked last mile. So hot! Mile 8 good uphill. Avg at mile 7 was 7:51 Ran mile 8 in 9:03!! Dang. Them just was so hot and missed mark by 63 seconds. 1:46:03. Oh yah 3 mile warmup. 8:26 avg. I was already pretty sweaty from humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| speedy spaniard with Amber. I warmed up 1.8 miles. Easy easy. Then we ran together til last two miles when I ran ahead to find porta potty for Amber. Waited a few minutes for her. Then she said she would just wait til finish. She said to go ahead so I ran last mile at 7:15 pace. Came in at 56:05. Amber came in at 57:54. First 10 k and first run over 3.5 miles. TROOPER!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.10 | 0.00 | 8.10 |
| out and back from timp HS to up Provo Canyon and back. Avg pace 8:25. Wicked migraine. so done with it. felt awful in the head especially first two miles. still hurting.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
| 2 mile jog to af hs track. Stopwatch only. 4 x 800 at controlled fast pace with 1/4 mile jog in between. 3:24/3:18/3:15/3:13. Progressive it appears cooldown three miles to house I just woke and said I guess I should try some speedwork. Lol
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| Pacer for Timp half (1:45). Ran 1:44:02. Ammon with me. At mile 11 we were 30 seconds under. So I picked it up worried. But I should have stayed with Ammon. He was 18 seconds after me.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 miles in 65:27. avg pace 8:11. Trail starting at Timp out and back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.50 | 5.50 | 8.00 |
| 2 warm up. Then 1@7:11 and 4 percent incline. Then 4.5 down negative 2 percent --6:48/6:44/6:41/6:35 and 6:25 for half mile. 1/2 mile cool down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 from Timp hs into Provo canyon out and back. No watch
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
| 18 slow miles at 7 am. Alpine loop. Very humid. Two gus one at six miles one at 12. Stopped at Jane's house and eternal fountain and golf course. 8:42 average pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| 8:38 average to lone peak hs via af hs and art dye then down by temple.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.34 | 0.00 | 8.34 |
| 1100 north and murdock trail start point. Ran north on trail. Got to potty's just before Lone Peak high school 4.17 miles and then ran back. Last mile 7:38, last 0.34 7:25 pace. Before that nice and easy. AVG pace 8:22
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.20 | 3.00 | 8.20 |
| 3 mile time trial impromptu. Plan was pg rec. but forgot it was closed when I got there. Closed for a week. So I drove back home --I had just come from dropping off amber at soccer. Thought about pg track. Nope no watch plus it's black. Got home and got my watch and ran to af hs track. Like this track. It's a light pink. Have always run here. Weather perfect today. Humid but overcast with a slight breeze. Ran 3 mile warm up. Kind of stretched. Really just avoiding the start. So not like speed work on a track makes me nervous. Ran first mile in 7:05:(halfs 3:33/3:31) 7:06 (1.5 miles in 10:37-3:32/3:34) and last mile 7:07 --last lap 1:43. First three laps in 5:24. 21:19. Honestly felt easy until last lap was comfortably hard. Ran two miles home. Feeling good.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 20.20 | 0.00 | 20.20 |
| Wallburg 20 miler. Yah decided to join the group when I woke at 515. Got to mouth of canyon for the ride up at 5:37. Ran with stop watch with five other girls-- Kim, Jane, Summer, Merri, and Lydia. At first I was behind running at a warm up pace. Then I felt great coming out of Wallsburg and going up the hills towards Provo on the highway by Deer Creek. So I stayed behind Kim about 30 seconds. Ran at Trail at Vivian Park while Kim, Summer and Jane stayed on highway. Sun was out after a misty rain start and I just love the trail more. I thought of it more of a gift to myself with 6 miles to go-- shade, trail and my two water holes I like to stop at (stopped 30 seconds at each). Merri and Lydia were going on trail too but I just ran by myself. I felt great and played my speed work song from yesterday about 30 times. It just helped me stay calm on the busy free way and focus on the trail. Not sure why I felt so good?? Avg Pace 7:55. Calculated by math since I had no garmin but knew distance from Merri. Went a little past our cars (2.5 minutes out and back) at mouth of canyon to make sure I got 20. It was 20.2. Nice weather and good friends. Just thankful for a good run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| Easy Miles from my house to art dye long way up to canal down silo road over to osmond lane. Stop watch. Avg 8:35
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.50 | 5.00 | 8.50 |
| 2 mile warm up 1 percent grade. 8:44 avg. 1 mile at 4% grade 7:30 pace. 5 miles down at -2 percent -6:48/6:44/6:41/6:35/6:22. Cooldown 7:30 pace 1 percent to 4 percent half mile. April years ago inspired me with this run. I am so much more out of shape than 2011 but the down feels easy. The up mike was hard. I was on a very new mill. It felt faster than a 7:30 pace. Rec was closed and came back and my usual tm was taken so I tried this one out. For the downhill I switched over to the one I like since it was availble . Felt really good. A gentleman of 72 years came over and wanted to know my paces because he noticed I was running fast and with good form. Made my day. He saw me from the track. His daughter and mostly son in law run a lot. Avg on the five miles --6:39.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| Same run as Saturday. Two min faster. 8:25 avg pace. Great overcast !
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.40 | 3.00 | 8.40 |
| 3.4 mile warm up to AF HS track (long way). Felt good but thirsty. Doors locked on side and too "lazy" to run around front to try those that were probably open. Also felt like I had to pee so I just shook it off to nerves and got on track and stretched a little but first went to ask cheerleading squad to move their big speaker off the first lane of the track. I just didn't want to have to dodge that every lap. Goal to be last weeks time of 21:19. I DID!! but I totally flaked the last mile. Mainly due to track anxiety-- SUN was rising fast and it got hot. I started my time trial at 8:15am. NOT a cloud in the sky. I spend 40 minutes at home looking for my uncharged phone to no avail that made me more anxious for this run when at first when I awoke I felt confident and ready. Secondly, who the heck brings their dog to the track to walk????? yup at lap 7-8 these girls came walking onto the track with their happy go lucky dog. Not dangerous looking but energetic and distracting nonetheless mainly because twice they started walking in lane 1 when clearly I was running some fast laps. I actually had to tell them I was coming.--two people wide and a dog running around them tied to the leash. Basically I broke concentration and with the sun I just was becoming more of a performance failure due to anxiety. My first mile was awesome but probably too quick at this stage of my 3 mile time trials (my second one in 8 days). Here are my splits (used my 30 lap split watch instead of my 10 which let me see each lap as I pressed it at each pass, slipped at one point so only have the 800. I looked at a few but half I did not. I am wishing I could have overcome the dog challenge. LOL. 1:41.18, 1:42.82, 1:44.04, 1:46.15 = 6:54.19 first mile YIKES!! 1:43.14, 1:46.15, 1:47.02, 1:49.29 = 7:05:60 3:37.88 (1:49.00, 148.88?? even split is a guess-- missed the button), 1:49.30, 1:44.79 = 7:11.97 TOTAL TIME 21:11.76!! 8 seconds faster than 8 days ago. Kind of bummed because I was at 2 miles at 13:59.79. 7:07 for last mile was possible. Hope I can overcome mental obstacles next time. ALSO I was at 1.5 miles in 10:23.48. Thats pretty good!! sub 7 pace!! I think once this weight comes off it will get naturally easier to do with less effort.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 17.40 | 3.00 | 20.40 |
| Met Merri at AF high school. I drove us to the mouth of American Fork Canyon. We ran up easy easy peasy pace to Tibble Fork Reservoir. 9:25 avg. We left at 513am. It was dark and her phone was helpful for the first few miles while our eyes adjusted and the stars helped a bit. Lots of cars driving up and a few down at this hour. Wow. Met up with oddly enough with a car full of some of our friends being dropped off at the top. They ran with us back down to the mouth. I put in a couple fast miles 6:45, 6:33, 6:40. Then just jogged the last 5.5 miles nice and easy but still under 8s to the end of the AF hospital half at AF high school where Merri's car was and we drove back to my car at the canyon and iced in the river for 11 minutes. So rewarding to be done and icing!! Just overall a great run despite a sore throat and chills yesterday and body aches last night. I just felt I couldn't let Merri down and that I have run in harder situations. But I was certainly pleasantly surprised that ibuprofen gave me enough relief and I felt quite well the whole time. Well just one time I was like huh??? when we turned to go down my legs were at the uphill pace still and somehow were not budging to go decently fast until I got in a few down. Here are splits (for my future reference and comparison as I age, sadly) 9:55, 9:46, 9:45, 9:41, 8:43, 9:04, 9:15, 8:05, 7:51, 7;56, 7:31,6:45, 6:33, 6;41, 7:17, 7:50,7:53, 7:56, 7:22, 7:39 and 7:46 for last 0.4.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 hot miles at 2 pm. 90 degrees. Still sick with what was forstva sore throats then bronchitis. Started last Thursday. Managed long run Saturday then croaked further lots of chest congestion and coughing. Our and back at Timp hs to provo canyon 8:22 avg. first mile 9:16. Iced in river and quad suddenly angry. Probs dehydration and from illness
|
| 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 | 4.00 | 8.00 |
| Spent a few hours this am working on my leg/quad. Iced and massage and by 1115 I was ready to try it out at the pg Rec for some speed. My hope. So ran 2.5 miles Warmup in 20:57 then stretched. Ran 1.5 miles up 4 percent felt strong. Then four down faster than last week's paces but one less mile down as I did an extra half up --6:40/6:35/6:31/6:27. Leg a little tight but no pain. Felt harder due to residual cold and faster pace. Avg 6:33. Total time for up and fast four 37:35. Avg 6:49 for the 5.5
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 4.00 | 10.00 |
| Up 5, down 5. AF canyon with Kim, Jane and Summer. 9:03 avg up. :D 30 seconds per mile faster than saturday and felt good. 5 down felt easy and was able to stay with Kim and Jane without any thoughts of why am I doing this. It felt very awesome!! 7:29/6:50/6:41/6:44/6:45.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| Porters half. Warm breeze as I goofed it up little cottonwood canyon from mouth --start of porters half Never once an incline of coolness. Memories of st George 2011 start. So I knew I could only get a couple fast miles and see after that. But after those couple I was having heartrate issues and swearing a lot. Heat exhaustion I started walking at mile 4. Walked about 6-7 times the remainder of the race. Stood in someone's sprinkler for 30 seconds also walked on a downhill section. I just could not recover. Drank 3 water bottles given at end of race. And still was thirsty. 1:42:16. First four miles --6:46 , 7:03, 6:53 and 7:05
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.50 | 6.00 | 13.50 |
| Three mile jog. Then I was going to just jog til 8 miles increasing by 0.1 mph each mile starting at 6.7 mph. But when I got to 4.3 miles I decided to run a mile repeat with the girls -Kim jane and summer. All at our personal paces. I ran at 6:58. Second at 6:53. Third at 6:48 forth at 6:53 picking it up to 6:48 for 1/4 mile. And fifth the same as well as the sixth. Ran 3 min in between miles. Pace supposed to be 15 secs per mile faster than half marathon pace. First five felt east. Last half mile felt hard. It was actually 7 min at the pace not necessarily mile repeats. So I went a few seconds past my miles to get to 7 min. 1/4 mile cool down since I am already at 13.27 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| 8:38 avg. loop to past afhs road. Turn right onto path to art dye and over Murdock passing lone peaks hs Left at 10:55 am. Very hot. Near 90'degrees.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.40 | 0.00 | 8.40 |
| ran to af track but 0.1 miles from my house my left leg gave out and gave me a lot of pain. massaged the tendon attachment and tried again. same thing. but worked it more and managed to get the pain from happening. ran 3.4 miles. Did a mile at 6:52 rested (was going to do my time trial for 3 miles but it was just too muggy and I have had a headache from this weather as well) so I stopped after one and tried to do another got to 2.5 laps and my right leg gave out. Took a while to get up the courage to jog. But I did and managed to jog home at very slow pace. 31:06 min 3.4 miles there and 30:35 on way back
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| injured-- psoas and quad and glutes-- maybe a disc. As yesterday when I started out to run I could not move my left leg. Pelvis unstable. But then right leg took the hit. NOT going to run for a few days.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| having a flare of some kind. body aches to the skeleton down the spine mostly and wrists and INTENSE nausea. right hip region still angry. should not have run wednesday when leg gave out in first 0.1 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| finally feeling better. texted kim. she was just leaving her house. i raced in my car to find her. found her up by the silos/manila pond. we ran up to and beyond the entrance to AF canyon a mile. She was on 1.4 miles when i got to her. i wasn't dressed and was in bed when i saw she said she was leaving her house. so i started with a nice uphill mile, slowing her down after her warm up with a 8:53 mile. Then 8:28, 8:17, 7:45 (half up half down), 7:23 half down, half UP, 7:05, 6:37 (down), 7:18 (half down, half up) AVG 7:43
|
| 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 | 6.00 | 10.00 |
| 2 mile warm up at 8:23 avg (1 percent incline). Then two miles at 4 percent incline 7:30 pace. NO stop until here. Stretched and got water and well caught my breath!! then ran 6 miles at -2 percent-- 6:49, 6:44, 6:40, 6:35, 6:31, and 6:23 (last lap upped the pace to 10 mph from 6:27). Avg for six miles 6:37 pace (39:43, nice 10 k time, huh? :D, with the 0.2 miles that would be 41 flat!!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 miles at 230 pm!!! Blazing HOT. 92 degrees, smoggy air. 8:30 avg pace. Ran on canal from Timpanogos high school south and back. Stopped once for water at turn around.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 5 miles. 8:33 avg. To work for MOCK code 45 min total gone. 3 miles 8:30 avg. TM at home. To get 60 for week. But made for tired legs in marathon!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 26.20 | 0.00 | 26.20 |
| NO real collective sleep. maybe 3 hours. Awoke with neck pain that I needed my husband to massage out at 2 am. This course was on. Paced BCC Marathon. 3:35 pacer in 3:31:39. was doing well but got a little carried away on some downhill even ahead with two bathroom stops. But last four miles were tough. I ran out of glycogen, which is good cause then I ran even slower. So instead of almost the 3:30 pacer I was three min under the 3:35. It was not bad out of canyon until mile 23. The out and back was 'honest" course and mile 4 being good up. So 9.2 of good honestly but to me the downhill at beginning was way too steep for me to get it in gear so luckily it kept me back like I needed. Two gus. Smores and peanut butter both WITHOUT caffeine. Met some great people on the course!! Slightly worried about feeling this wall at saint george. But I assume if I taper and not actually do a hard work out on wednesday (8 miles of fast) and running 8 yesterday and the day before in 92 degrees at 230 pm I may be strong enough to get through it and run the 3:20 I want.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| post marathon run. wowza. ouchie. should not have run I was like probably damaging my quads more. especially right one. quads and sides of glutes only really pain. decided to take off running until no soreness at all or any twinges of fatigue in muscles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| timp hs up provo canyon on murdock canal then provo trail. 1/2 mile past water fountain is turn around. felt good except nagging burning symphisis pubis bone. and some aches in the pelvic bones. 8:33 avg. First mile 9:31. it was a lot cooler out and it was 230 pm. got rained on for about five minutes of my run. Wore my new kinvara 7s. Finally new shoes. had 600 plus miles on last pair and lovely holes on top and sides.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| went with kim to riverwoods to meet Summer's brother who then drove us up Provo canyon to Wallsburg. We ran up two miles (3.5 miles into Wallsburg) then turned around and ran to Canyon Glen park. Well Julie E picked me up at 17.7 miles. I told her I wanted only 18 like her and Melanie. So nice of her :D. But I wanted to run the last 0.3 miles so when she dropped me off at riverwoods to wait for Kim, Jane and Summer I ran up to mouth of canyon (Will's at Mouth) at the gate to go to parking lot and back. course tooled it at 1.11 miles there so 2.22 additional miles. Just shy of 20 but all this is done via course tool. The girls all said it was 18.4 to Canyon glen and course tool said 18. 3. so I think its safe to say 20 or at least round up. Felt really good the entire time. The temps were NIPPY and I love nippy fall weather. Wore shorts and short sleeve and long sleeve and gloves until mile 7.5. With no watch I felt liberated. No need to stare at splits or worry if slow. Totally by feel. Summer was just in front of me and said she was going 7:50 on down and 8:15 on hills. so I am sure my average was probably 8:15?? Won't ever know but wow I feel great. Ok well my symphisis pubis did hurt quite a bit but I never felt winded, pushed, taxed like "get this over now" feeling. Just a nice long run to help my body learn to burn glycogen slower. And ONE WEEK POST MARATHON I am quite happy that my body cooperated. I couldn't even thought to run tuesday or wednesday this week. I thought but KNEW not a good idea.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 9.30 | 0.00 | 9.30 |
| easy miles from church by canyon road to discovery park (0.25 miles) and around the perimeter x 12. NO watch. Just course tooled a lap which equals 0.74 miles. Then back to car. Stopped at potty there for 1 minute at lap 8. Rounded down to 9.3 miles from calculated 9.38 miles. Pelvis in a lot of pain earlier today. 40 percent better during run but still burning so took it nice and slow. Probably 8:50 to 9 avg. It was 626 PM when I left. Air nice and cool. Watch sun set every lap until the lovely mosquitos came out in patches. Back to car at 7:46. So 80 minutes for 9 plus miles and potty stop. Just glad I was able to run. Each lap I felt better mentally and physically. Except for burning pubis bone. Went to dr today. He said it was an inflammatory response and that I should stop running. yah right. Coming from a non-runner its hard to listen to that advice.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.10 | 6.00 | 10.10 |
| pelvis aches if I sit for too long. went to rec center at 115 pm. ran two warm up miles looking at video of road to hana then two miles also looking at road to hana footage (maui, Hawaii) at 4 % incline 7:30 pace. It was good to distract myself but when it felt like I should be going down hill I was still running up. The footage does go up but only like 1-3 percent at times and some down. It is a 3.5 mile video of the Road to Hana. Anyway. Stretched, pottied and got on wtih the show. 6 miles (nausea at the start I thought I would have to bail but I just kept at it and it went away by mile two) at 6:44, 6:44, 6:40, 6;40, 6:35 and 6:27. Ap 6:39. 39:56 (13 seconds slower I just read than two weeks ago. I started differently, for the 6 miles. I am just glad to finally get in some speed. It's been two weeks!! (due to marathon) and I was worried this burning pelvis might prevent it. I just sent out good vibes and ignored the more minimal than monday burning in the pubic bone. I was positvie for the HLA-B27 gene for Inflammatory joint disease marker. So this has been on going for years. Lots of my posts talk of SI joint pain and butt pain (bone area). Anyway celebrex in the works. Dr sent in that I need it so it should be covered. Worked a few years ago when he had samples but its soooo expensive!! but my insurance will pay if I tried other stuff and have an inflammatory process going on. PHeW! even being generic now as of last January!! crazy.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.60 | 0.00 | 8.60 |
| Ease miles no watch. Just know Course. Easy pace but darn hamstring. Why oh why did I pick up pace last mile of speedwork yesterday. Last 30 seconds yesterday no worth the hamstring pulll.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No run. Resting pulled outer lower to midhamstring on left leg.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 17.50 | 0.00 | 17.50 |
| 17.5 painful miles. Not so bad first three miles. Ran up af canyon to tibblefork reservoir (from caves). First mile like the Kenyans -10:07. It is the steepest mile of the half marathon down hill course. But I also wanted this to feel like a breeze. My left hamstring just tightened more and more. Kim massaged it at mile 3-4. Not much relief with running. Jane dough into it at the top. On way back down I left before them letting g them know I was not going to be able to go fast at all. Fastest mile was a 7:29. If any faster I could feel the pressure of a possible snap. I managed to make it all the way to our cars. Shockingly. I just listened to music and talked my leg into it. Avg for down just under 8. Today (Sunday it is still very tight even with ice and heat. And antiinflammatories and compression. So probably have to take five days off. Avg pace for entire run--8:20.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| left leg so tight and painful. bruising noted behind knee above and below due to hamstring. Then didn't run rest of week as it didn't really let up until Thursday and I worked all shift. But letting up is all it did. not cured. seeing chiropracter tomorrow to do the usual adjustment I need when this happens, stretch table, laser and ultrasound to SI joint and pirifomris areas of left side. Tomorrow meaning monday October 2nd. Did not run all week except Sept 30, Saturday.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 11.36 | 3.00 | 14.36 |
| Everyone met at Art Dye-- jane, kim, angie, marissa, jenny and summer. Didn't know that just asked late last night what everyone was running. I have been chomping at the bit to be in ready shape to try leg and back out. I believe it is piriformis/disc lower back radiating to left hamstring and lower side of left calf. The disc has probably stopped pushing on the nerve as the pain is lessened. Possible IT band as well. Anyway they all got a ride up AF canyon at two miles from top. I ran from where are cars were parked. I met up with Angie and Jenny (they ran up only 1) at my mile 7 exactly. Stopped and chatted for a few minutes then I got to the calves less than a half mile later. Looked for some water at the fountain but they turned it off. so I decided to stretch and see if Isaw Jane and Kim as they were doing six of theirs at race pace. I think Jane's race pace is 6:25. YUP she is going to be super fast!! she is amazing. Kim is dealing with similar pains to me so I struggling to be where she wants but will probabably get sub 3 anyway. I started to run up from caves and got to 7.75 when I saw Jane but she was not stopping we talked as she flew by. Didn't want to slow her down. Then Kim was like 90 seconds later and I turned as she sped by. After 7.75 miles of uphill it was interesting to turn and go down. First mile was 6:52, then 6:49 then we stopped at 0.75 of next mile, don't know pace but when we started up again at an easy pace when it got to a mile it was 6:57 so if I had not slowed (that was the end of their six miles at race pace) with them it would have been my fastest mile. The stop however made my hamstring pain loom over me. I didn't want to rock the boat. One false move and I would be back to square one. So I had to let them go while I walked it out and massaged if for a bit. I was able to jog in just fine. It really was a nice run and beautiful weather. Paces-- 9:14, 9:03, 8:42, 8:37, 8:53, 9:03, 9:28, 8:39 (up 0.75 down 0.25), 6:52, 6:49, 6:57 (jogged 1/4 mile), 7:50, 8:12, 7:53 and last 0.36 at 7:33. Pretty much ran this by myself but had some encouragement and interaction. Stopped thrice on way up (bathroom by golf course for water, then jenny and angie talk, and waiting at timp caves trail head) and twice on way down-- mouth of canyon where kim and jane finished their fast 6 miles and when I had to walk for a few minutes and massage my leg nd piriformis. Really just going to have to try my best at saint george. not sure 3:20 still in the stars. as of last week I honestly could not have run a marathon any of those days I didn't run. so glad it is mellowing out. one week to go. Plan 1:45 first half then see how I feel.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| easy pace 38 frigid degrees, shorts. yup. but long sleeved shirt and gloves. frost everywhere. at mile five hamstring spoke up again. before that didn't notice it. so i had to forego my 10 min at steady state and 3x2 min at half marathon pace that my friends told me they were doing. I ran home very slowly at that point and was at 6.5 miles. Avg pace 8:50 for the run. then I got on the mile with two ties around my lower and middle hamstring. And did my 10 min on the TM at 7-7:30 pace, using the hand rails at times to let up on some weight. Dang nab it!! this is not going to be good at mile five in sg!! blah blah blah. drama.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Race: |
Saint George Marathon #13 (26.2 Miles) 03:35:37, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 26.35 | 0.00 | 26.35 |
| Nice drive down with Jane, Kim, Jenny, Angie, Julie E and Summer. I was quietly pondering whether I could pull off the entire run. So I was full of self doubt physically with the left hamstring and burning pelvic pain. I scraped my left hamstring with the real deal tool onThursday hoping to waken it out of pain. It was pretty bruised up with petechiae. Bed by 1030 pm. I awoke at 405am. We picked up Melanie and Julie E at 435am and 440am. Got on 5 am bus. Race started late by 15 minutes. Didn't bother me. Stood between 3:25 and 3:35 pacer. In first mile I knew it was going to be tough. Hamstring was very sore and at mile four I naturally picked it up and my hamstring zapped me into submission. I thought for sure I would have to stop and get a ride back. But i just ran at a cadence that my hamstring stayed calm and as I climbed veyo it calmed especially going slow. My pelvis started to act up as soon as I began the descent at mile 15 so I just kept an even effort. My hamstring could only handle a 7:40 pace or slower. Felt hopeful at mile 22 that I could finish this. I put ice in my shorts that some people were handing out hoping it would calm my pelvis/lower back but instead it felt like icing in the AF river--- firey ice pain then numbness. So I retrieved all the pieces and tossed them aside. I was on a roll at that point and that played a little with my mind but only cost me 30 seconds. As soon as my bum was no longer numb I picked it up again. Never felt taxed aerobically. Felt easy. So not very sore at all. Just hamstring and left IT band. And my burning pelvis. Weather was PERFECT. So beautiful!! Never hot. The volunteers were incredible. Thanked every aide stations for being here. They are so NICE!! Here are splits:
1:51:26 first half; 1:44:11 second half
8:27
8:30
7:52
9:00 (potty)
7:56
7:41
7:41
9:00 (veyo)
8:41
8:20
8:37
9:58 (2 minute potty stop avg pace went from 8:20 to 8:33)
8:01
8:05
7:46
7:57
8:00
8:00
8:27 (the hill at mile 19)
7:49
7:28
7:46
7:45
7:51
7:55
8:09
and 7:51 for 0.35 miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| easy first time after marathon. 10 min on and off speed work for last two miles. Avg 8:10.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| out and back from timp hs on canal to the north easy miles 8:41 avg
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 13.50 | 0.00 | 13.50 |
| nice and easy. jane and summer had done a three day juice cleanse so low energy. cold. alpine loop. but nice fall scenery. 8:42 avg.
|
| 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 |
| 4 miles easy with 12 min on/offs at 7:30 pace. offs at 8:57 pace. 33:09 time on tm at home 1 percent incline. forgot i was pacing half saturday. juice cleanse came today instead of next wednesday like i thought. so starting it tmr which may make it hard for sat half pacing 1:40.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 13.10 | 0.00 | 13.10 |
| worked all day yesterday of first day of juice cleanse from company called JUS by Julie. How fitting. First drink Sweet Spin. Good start. second spicy lemonade, third worst tasting -- greens with ginger cinnamon and nutmeg and apples, forth chia berry, yummy--pomegranate and strawberry and chia seeds, fifth-- choco nana, PB JUS (peanut butter, natural), or matcha chia, different one each day. Favorite is first two of these three). Sixth and final drink xtreme greens. I can't believe I made it. They allow for up to 3 egg whites per dinner and two cups of leafy greens if needed. I did that two nights. Last night I sucked it up as I was at the finish line. Lots of water in between. Lost 5.5 pounds. I am sure all water. But after mile 8 in the half I could not think anymore -- splits - 7:03 (too fast but had to use bathroom wanted to get ahead so I could find one then hop back with Amber my pacing companion), 7:19, 7:47 (long potty stop), 7:07 (catching back up to Amber), 7:44 (slowing it down, pace band says 8:01 mile), 7:25, 7:39, 7:36...stop and could not talk anymore so I stopped even though we were still on pace and doing just fine I was just getting a negative mind set without the carbs. We were at a 7:25 avg when I stopped. LoL then I was so irriated with myself running with kim an easy 7:35 mile (I had stopped 20 seconds and along came kim banditing the race starting 3 min behind me). Same with mile 10. Mile 11 I gave up completely and sat on the ground for five minutes with my shoes off and took off my leg compressions. I had an out of body mind experience. Like a severe brain fog. I had taken the juice before the race one I quite like with kale, spinach, mangoes, pineapple and banana and rice milk. One stinger organic gu (not on juice cleanse but ingredients are). I am so lame. I just could not get my head to pull out. I guess I did. I got up and joined the 1:50 pacer. So I came in at 1:49:15. Doing the juice cleanse the rest of the day was interesting. Spicy lemonade I had packed on ice in my car. Drank that. And 1/4 of a banana at finish line. Figured I needed some substances. No salt on this diet so its pretty intense. Veggies have barely any natural salt. Went to BYU football game and reaped the rewards of all the SMELLS OF the foods there-- onions on a footlong hot dog, cinnamon almonds, kettle corn and more. I was not hungry. Almost just satified with the smells. The drinks were fine enough to fill me. Last night was the hardest. Hard time falling asleep. Headache. Total calories a day 1000. Wowza. Made it to the finish line of the cleanse.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.10 | 0.00 | 5.10 |
| easy run no watch but started the timer on my watch and looked at it on my counter when back. It was a mentally tough run for me at 330pm . Depression tough. After juice cleanse then eating some non cleansing food I bottomed out. 9:12 avg. A trot.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 9.85 | 0.00 | 9.85 |
| 9.85 miles 553 am by myself on the Cemetery to Cemetery run. Thought I would run into my friends that started at AF cemetery. I started at my house in PG and ran towards AF cemetery the long way via 1100 north (going west). Ran to Cemetery and through it. Had my music on so wasn't at all scared. Had to slow in places due to bright headlights and cracks in sidewalks but basically took it easy the whole way listening to my good sounds. Think it was 553am when I left and got back at 7:19 am. Just course tooled my run at 9.85 miles. Good wake me up for the Halloween day run. Was fine by myself. A needed loner run. Ran from AF cemetery to canyon road in PG then to PG cemetery by the junior high. Ran through there and back to home. Avg pace about 8:40-44.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.65 | 0.00 | 6.65 |
| easy miles at odp. avg 8:40, stop watch , course tooled. laps around Ellison Park while Amber at ODP training.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.23 | 0.00 | 5.23 |
| 2.52 miles warmup/jog 8:48 pace. 10 min on/off fast but not sprint---6:17, 6:30, 6:38, 6:38, 6:35, 6:34, 6:38, 6:39, 6:41, and 6:25. offs at 8:04 to 8:34. total avg 8:04 for 5.23. Plans/Goals in running for the coming season-- SLC track winter series bc its cheap and forces me to race--5k/10k/15k. Then Riverton Half. Dates are Jan 27, Feb 10, Feb 27, and half March 24. Goal times for each (no PRs just a little speed for this old body, I will be 49 Feb 7th):
5K under 21 minutes 10k under 44 minutes 15k under 68 minutes and half marathon under 1:40 (it's a flat to rolling hills half).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.40 | 0.00 | 6.40 |
| up and down provo canyon from riverwoods area. last three sub 8. last mile 7:20. miles 7-10 of haunted half.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 14.60 | 0.00 | 14.60 |
| 14.4 in canyon, up 7.2 down 7.2. very easy up, speedy last 3.5.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| migraine all week. no incling to run at all.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.30 | 0.00 | 6.30 |
| 7 laps at lakeside sports complex with stop watch. course tool says 0.9 miles per lap so pace 8:37. Stopped after 5 laps and talked 20 min which then when I started again I was too cooled off that I was warming up again. Amber at ODP. It was very cold. Then went to BYU v UMASS football game. Lost 10-16. then at grocery store dropped a can of refried beans smack on my second toe at the base. OOOOooo Laaaa ouch!! that hurt. pretty tender and well bruised. not sure i will be able to run this week.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.30 | 0.00 | 6.30 |
| san diego. mission bay. beautiful beach side run. starting at Catamarran. stop watch. easy pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| drove home at 5 pm utah time. arrived 2am at Atrium apartments. One stop Loves gas station.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| too tired to run from long drive half the night.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 8:37 avg on TM. First day of 20 weeks BMT. easy pace today. always 1 percent incline.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Aerobic pace run. 7 miles. 7:51 avg. Timp hs to eternal fountain up Provo Canyon. 8:04, (steep uphill too wow!), 7:50, 7:55, 7:44, 7:57, 7:44, and 7:46.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles with my BFF running group. Currently known as SSS (secret sister society, gifts exchanged, started as secret santa). easy pace. 8:59, 8:37, 8:22, 8:22, 8:00, 7:49. called into work 8am.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| off
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 AR planned easy but felt good. Then fell last 0.2 miles pretty hard-- right elbow and pinky scratched up. Head bonked good and whiplash to neck. Upper arms very sore for catching fall and palms although oddly not scratch up they were super bruised and stung for several hours. This was in salt lake while amber at soccer. 30 degrees. business district on west side. bruised left knee. after four days much better. deepest wound is right pinky. neck was very painful for two days. Avg pace 7:54
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 easy then watched asher for two hours. avg 8:37. TM 1 %.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| 11 easy. goal 11-13. by 11 I was just too bored and feeling down. Avg 8:49. TM 1%.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| off. and I worked. got a new dishwasher off KSL for 40 dollars. used like twice. GE.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 miles holding onto sides and front of TM aerobic pace. At pg rec center. next day could not walk right. knee was out of place during run and it aggravated my back. off til next thursday. every day lots of pain from here til there, then I fell again 12/14 walking, ice on sidewalk so woke today 12/15 with similar pains.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| 3.5 miles testing out body after lots of pain this past week due to fall. Knee at 1.5 miles worried me. Stopped to work it out ran to 3.5 miles guarded. easy treadmill run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| two easy two at half marathon pace (a little slower than wanted because of week off) three minute jog, two at half marathon pace. Then three minute jog. No two mile cool down. Had chiro appt which oddly as I drove there she called to change it to a half hour later. Oh well too cooled down to run two easy. At least I help them out.. 7:41 for half marathon pace. 8:41 and 8:34 pace for warm up. always 1 % incline.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 easy outside. My usual 5 mile loop. 8:53 avg. Not feeling well. Headache, chills.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 mile usual loop. 8:39 avg pace
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| worked NICU at UV next to Kristin (never met) all day. Called in and pulled at 440am. no running.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 8 miles at 8:34 avg. slowest mile 9:02. Fastest 8:04 (last). Ran to AF high and up back side of Art Dye Park and on trail over east and down silo road. 8 miles.
Then it's my daughter Amber's 15th birthday. Took her to Kneaders with two of her friends. Bailey and Zoe. Then ice skating from 1130 -130. Stretched and did some other exercises. It was so nice out that I decided to run two more miles at avg 8:35 (8:50 and 8:20). The girls had fun. Now they are at the new Star Wars movie as I write this with popcorn and soda in tow. :D
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.82 | 5.00 | 10.82 |
| started up at fork in AF canyon. Ran up to top (2.32 miles) then turned around and ran 5 x 1 mile repeats at half marathon pace. Ended up being a lot faster than that. But glad I finished considering I could barely stand on my left leg when I woke and before bed due to piriformis and nerve pain from that to upper thigh. basically made my leg feel like it was going to collapse. but painfully so. 9:08 mile first mile then 9:20 mile which included half of that lovely steep climb to Tibble fork reservoir. Ran those miles with Kim and Jane and Marissa. We met up with Jenny and Angie at the top. repeat #1 hard to tell as it was 0.32 miles of up hill on it but mile was 7:57 when it flipped over to next mile for 0.26 miles pace was at 6:29 so I am guessing first mile was 6:45-6:50. Next mile 7:05, and third mile also 7:05. Forth was 6:59 and fifth was 6:45. Ran 2.61 cooldown to cars.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1217.20 | 82.80 | 1300.00 |
|
| Kinvara Blue/lime Miles: 13.10 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.50 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|