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Week starting Dec 22, 2019

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Location:

Pleasant Grove,UT,USA

Member Since:

Aug 04, 2008

Gender:

Female

Goal Type:

Other

Running Accomplishments:

PRs: Fleet Feet Turkey Trot 5k- 19:46;  St. George Marathon  3:07:11(2013-- coming back from the dead)  Utah Valley Marathon 2011- 3:09:13 : D  1st place Master Division, 7th Overall; Mt. Nebo 1/2 Marathon 2011- 1:19:35- 2nd Overall,  first master. Ogden Marathon 3:14  (2010); 10K 2011 Speedy Spaniard 40:47.  I have run 37 marathons: 15 St. George (1995, 2006-2019). Utah Valley (2011, 2014), Eiluj (2011), Deseret News (2015: 3:40 pacer  & 2023),  Ogden (2009, 2010), Boston (1996,2012,2014,2018, 2024)Top of Utah (1999, 2011 pacer), and SLC (2006,2015), Pocatello (3:40 pacer 2012),park city marathon 3:41:53 (2013), and Big Cottonwood pacer (2017,2018),  Nebo Marathon 340 pacer (2024)Timp trail marathon (2021) and three Ultras-Squaw Peak 51.25 miler 2010 in 12:05:27 (9th woman) and  Antelope Island  (32 miler) in  March 2011 (4th overall in 5:10:25) and in 2009.

 

Short-Term Running Goals:

Last Marathon:

2024 Summer Pace Half Marathons

Handcart July 20, 2024 (1:55 pacer, 1:53:10, 13.11miles)

Hobble Creek  August 3, 2024 (2:00 pacer- 1:58:21, 13.06 miles)  coming back from torn hamstring

PC2PG August 17, 2024 (1:50 pacer  - 1:47:10, 12.95 miles)

East Canyon  August 31, 2024 (1:40 pacer- 1:38:49, 13.15 miles)

Nebo Marathon September 7,2024 (3:40 pacer- 3:37:09, 26.33 miles)

Big Cottonwood Canyon Marathon  September 14, 2024 (3:10  pacer for 17.12 miles)

Gardner Village Witch Run (1:40 pacer)

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

 

Fall 2024

Halloween Half

Thankful Half

Long-Term Running Goals:

Marathon--  PR (3:06 or better)

10k--  PR (under 40:47)

5K-- PR (under 19:46)

RUN FOREVER!!!
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Miles:This week: 10.28 Month: 4.08 Year: 1270.71
Brooks Pureflow Lifetime Miles: 309.19
Altras Zero Drop (lt. Blue) Lifetime Miles: 366.29
Mizuno Precision 11 (orange) Lifetime Miles: 610.05
Saucony Mirage 2 Grey Lifetime Miles: 223.70
Nike Pegasus Charc/lime Lifetime Miles: 487.77
Nike Pegasus Grey/blue Lifetime Miles: 428.92
Mizuno Precision Pink Lifetime Miles: 479.56
Nike Lunar Flyknits RED Lifetime Miles: 893.47
Nike Lunar Flyknits MULTI GREY Lifetime Miles: 369.20
Mizuno Sayanaras Lifetime Miles: 292.58
Asics Gel Lyte 33-2 (blue) Lifetime Miles: 163.09
Altra Intuition 1.5 Grey Lifetime Miles: 55.31
Altras Pink Intuition 1.5 Lifetime Miles: 79.00
Kinvara 5s Peach Lifetime Miles: 576.20
Kinvara 5s YELLOW Lifetime Miles: 346.56
Kinvara Blue/lime Lifetime Miles: 578.77
Kinvara 5s Green Lifetime Miles: 47.31
Kinvara 6 Turquoise Lifetime Miles: 531.20
Totals
Slow milesFast milesTotal Distance
29.330.0029.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Mon, Dec 23, 2019
Slow milesFast milesTotal Distance
9.500.009.50

4 mile warmup. 32:17.   Started at 6.7 mph increased by 0.1 mph every 2 min to 8 mph kept it there for five min then increased pace until at 4 miles.  So 8:04 avg for warmup.   Then 6x 6:31 pace for 2.5 min with 2.5 min jog at 9:05 pace.   Then water.  Then 10 x 30 secs at 10 mph 6:00 pace with 30 sec standing rest in between.    0.83 miles of running in 5 min.    1 mile cool down avg 8:37.   Three sets of 15 leg lifts (1@20 reps) 55 pounds )hamstrings 50 pounds and triceps.  30 pounds.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Tue, Dec 24, 2019
Slow milesFast milesTotal Distance
5.830.005.83

Tired sore but raining outside so ran with Kim and Carley at vasa.  Two mile  warmup.  Slow.  4 x 5 min at 8.4/8.5/8.3/8.5 mph.   1 min standing rest and 2 min jog in between at 9:05 pace.   Walked briefly. Incline. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Thu, Dec 26, 2019
Slow milesFast milesTotal Distance
7.000.007.00

1 mile. 9:05.   Slow start at 6.3 mph.   Break. Three more warmup miles.  23:42.  7:53 avg. started at 6.8. Increased by 0.1 mph every minute to 8 mph.   Stayed there three min. Then back down by 0.1 mph every 3 min until 3 miles.  Then 6 x 2 min at 9.3/9.4/9.5/9.6/9.7/9.8 mph. 6.6 mph for 2 min in between.  Really more 15 secs standing rest then 1:45 sec jog at 9:05 (6.6 mph)    Stopped afyer 4 at 30 secs jog after the 4 Th.  ER trip to BR.  So two miles in 14:30.  7:15 avg.   then last mile 7:05.   Weight lifting. Legs and arms. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Sat, Dec 28, 2019
Slow milesFast milesTotal Distance
7.000.007.00

Sick.  Started yesterday about 3 am. Zinc four doses.  Didn't run yesterday.  Bed late. Courtney and Brenan over.  Watched spider man.  Midnight bed.  Up 915 am.  Ran at 1005 am.  7 miles.  Stopped at Kim's for br break.  She was on bike trainer.  Avg pace 8:53.   First mile 9:08.  Last mile 8:50.  Fastest mile 8:44.   20 degrees. Sunny.   Felt good but just needed to cut it short to avoid over doing it sick.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Totals
Slow milesFast milesTotal Distance
29.330.0029.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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