Catch Me If You Can

Week starting Feb 21, 2010

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20092010
15% off for Fast Running Blog members at St. George Running Center!

Location:

Provo,Ut,

Member Since:

Nov 28, 2009

Gender:

Female

Goal Type:

Other

Running Accomplishments:

Just Ran a 4 mile Turkey Race yesterday. Not Too Shabby@26:10

Recent 1mile P.R. 5:15

Ran a Hundred mile week once for fun-not bad for us mortal runners. Going for a 125 week next spring. Why Not?

Marathon. 3:16:42

Half Marathon. 1:30:28 

Short-Term Running Goals:

Races Registered for: 

St. George Half Marathon Jan 23, 2010   Injured Rib

Timp Icebreaker Sprint Tri March 20, 2010 ~1st Division, 4th Overall.

Telos Timp Tri, Sprint April 17, 2010 ~ 1st Place Overall

SGTRI, Olympic Distance Tri May 15, 2010 ~ 3rd Division, 7th Overall

Cache Valley Olympic Distance Tri June 12, 2010 Sick

Scofield Olympic Distance Tri July 17, 2010 ~ 2nd Overall 

BAM Olympic Distance Tri Aug 7, 2010 

The Utah Half Aug 28, 2010 (Half Iron Distance)

St. George Marathon October 2, 2010 

Ironman California Oceanside 70.3 (Half) April 2, 2011 

Ironman St. George May 7, 2011 

 

Long-Term Running Goals:

Gain  a few PR's~5k PR during Telos Sprint TRI Apr. 17

NASM Personal Trainer Certification-Spring 2010~Studying

Triathlon Training~Coach Heath Thurston~Started Feb.1

Ironman St. George 2011~Registered!

I need some new long Term Goals! ..TBC

Qualify for Kona 

Personal:

Happily Married for 15 years! :D Have 4 amazing kids. I rock! Hehe.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Launch Zeroed Lifetime Miles: 407.91
Asics Gel Hyperspeed 3 Lifetime Miles: 201.90
Brooks Burn 3 Zeroed Pink Lifetime Miles: 15.21
Brooks Burn 3 Zeroed Blue Lifetime Miles: 25.00
Brooks Cascadia Zeroed Lifetime Miles: 32.22
Vff's Sprint Lifetime Miles: 4.07
Barefoot Lifetime Miles: 1.00
Total Distance
19.37
Brooks Launch Zeroed Miles: 4.00Asics Gel Hyperspeed 3 Miles: 15.37
Total Distance
0.00

Stretch Legs. 30 minutes

Add Comment
Total Distance
4.00

10:45a.m. Weights~Chest and Arms

 4 Mile Treadmill run with 3 sets of 0-8% incline raising 1% each Minute.

2:30 Stretch Legs 30 Minutes 

Brooks Launch Zeroed Miles: 4.00
Add Comment
Total Distance
0.00

12:45p.m. Swim 2800yds 

10:30 p.m. 65 minutes Cycle w/spinups.

Comments(4)
Total Distance
5.25

10:30a.m. This swim was a beast. Got tired during the 500yd set.

3700yd Swim

400yd warmup

8x50yd Kick-Hold pace

8x50yd Pull w/Paddles

8x75 Kick/Pull/Swim

added 50yd on to pick up Pullbuoy 

8x100yd Minimal rest :07

10x25 Hard w/equal rest, quality swim

500yd Med, good pace

300yd warmdown

 

1:30 p.m. Stretch legs 30 min

 

8:30p.m. Run 5.25 Miles on Mill 1% incline 

 

Asics Gel Hyperspeed 3 Miles: 5.25
Comments(7)
Total Distance
0.00

11:30 Stretch Legs 30 minutes

12:00 10 min. CORE....starting small..haha...at least I started.

2p.m. Weights-Back

4:15 Cycle from Hell..lol...Was actually fun, but near the end of my "Hill" segment I was getting delirious my Quads were on fire..Had my eyes closed...Could picture the Mojave Desert, me out there in the heat, so thirsty. I ended up being bummed my Hill segment was over, kind of wanted to do another 10 min set..haha..But just finished up with a 30 min warmdown. 90min Cycle Total. Oh, here are my coaches instructions if you care to know:

Blast, cant copy/paste here..will just type it out then...FINE!

"10 Min Hill Repeats

Good 30 min warmup. In your intervals, there is no real rest, you are just going to bopback to where you started in gears. 30 min Warmdown.

After WU you will start on your "hill" start in the middle gears. And begin to shift down 1 gear every 1:30 so you are mimicking a climb that's getting steeper and steeper. The second time you are going to hold 1 min, 1 min, 2 min, 2 min, 3 min, last minute stand up. The third time same thing except the last 2 gears will be 3:30 min and :30 stand up as hard as you can go. WD."

Was reallly gooood! Was so hyper the rest of the day. :D Nice nice.

7p.m. Stetched Leggies again 30 min. 

Will make a more exciting entry for Friday...I feel lazysauce. 

 

Comments(5)
Total Distance
7.12

Today was Freaking on! Good day. :D

Let's seeeee.......

11a.m. Swim 2700yd:

200kick 200pull 200swim 

20x25yd Hard :15 Rest

3x250yd Build :30 Rest

10x50yd Fast n Steady :10 Rest

Warmdown 350yd

Weights Post Swim: Wasn't so wise, but didn't want to hit the gym later so I pushed it and worked a weight session in, Shoulders and Rear Delts. Was extremely fatigued but completed the workout anyhow..Probably low calories, Need a snack next time.

4:30p.m. 7.12 mile run 59:30. Outdoors. Beautiful warm weather, almost 50degrees..Just wore a long sleeve shirt bunched at my elbows and shorts.

7p.m. Stretched Legs 30 minutes with 10 minutes of Core: Planks and Side Planks

My kitty thought he was stretching too!

 

:D 

 

  

 

 

 

Asics Gel Hyperspeed 3 Miles: 7.12
Comments(13)
Total Distance
3.00

Woke up early after only 5.5 hours sleep..I am a sleeper..like more likeeeeee 9 hours..haha. But I had no time for sleeping in..Hit the bike at 8a.m.

Tempo Short Intervals 1:40:00

20 minute warmup

Set 1: Reps:10 ,Duration: 2min ,Cadence:85, Intensity: Hard, Notes: Rest 1 min active recovery. Watch Gears, no bouncing. 

Set 2: Reps: 1, Duration: 10min, Cadence: 90, Intensity: Easy, Notes: Recovery Spin

Set 3: Reps: 5, Duration: 3min, Cadence: 85, Intensity: Hard, Notes: Great steady Pace.

Cooldown for total of 1:40:00 Then went out and rode around with the boys for 15 min...was freaking cold out there!!!

Only had time to stretch for 20 minutes because I had to get the boys to the Salon for haircuts.

5:30ish Chest & Arm Weights 3 Sets each exercise @ 10-15 rep range.

6ish....Got all Junkie like and had to get a fix....went and ran on the mill for 3 miles 20:02. P.S. Don't tell my coach! It was my secret workout. Haha really I called and told him, he said I will be missing the slow easy runs I have been doing very soon..hahah.

Going to stretch here again in a lil bit.....will keep ya posted, because I know you want to know! Snacking on some yummy yums, I bet you want some!

 

 Trying to make Burt Hungry.

 

 Here Burty Burty....See so good!

 

Ok....Stretch time...BRB! Oh, think I will hit the tanning salon tomorrow..I can't remember ever being this white!!!!! O.o

 AWWWW! Epic Fail! No stretchy session..it is 12:15a.m. Sunday, It's a lost cause..will stretch extra tomorrow....PROMISE!!! Writing "stretchy time" on my hand! 

Asics Gel Hyperspeed 3 Miles: 3.00
Comments(24)
Total Distance
19.37
Brooks Launch Zeroed Miles: 4.00Asics Gel Hyperspeed 3 Miles: 15.37
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