| Location: Sandy,UT,USA Member Since: Jan 01, 2008 Gender: Female Goal Type: Boston Qualifier Running Accomplishments: PR's: 50 Mile 13:07 (Pony Express 2010), 50K 8:35 (Buffalo Run 2008), 25K 4:02 (Buffalo Run 2006), Marathon 5:09:12 (St George 2008), Half Marathon 2:28 (Provo 2008), 10K 1:17, 5K 27:54
Short-Term Running Goals:
After 1/9/2010 - I am taking a year off from marathon length distances and focusing on building up my base speed on half marathons and shorter distances. 2010 Speed Goals: - Build up my base speed on training runs to 10 MM miles or better
- Half Marathon - break 2:05 (9.5 MM avg)
- 10K Goal 1 - break 1:00 (9.67 MM avg)
- 10K Goal 2 - break 55 minutes (8.87 MM avg)
- 5K Goal 1 - break 26.35 minutes
- 5K Goal 2 - break 25 minutes
Long-Term Running Goals: Long Term Goals: - Complete a 100 Mile race
- Complete a 100 K race
- Break 12 hours in a 50 mile race
- Run all portions of the Wasatch 100 course
- Break 5 hours in a marathon
- Break 4.5 hours in a marathon
- Qualify for and run Boston
Personal: I need to figure out something inspiring or funny to write here. For now - I'll let the suspense build.
For further unexciting information on my life, check out my blog: Adventures in Running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 93.25 | 0.00 | 0.00 | 0.00 | 93.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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1 mile warmup on treadmill at 12 mm. 1.25 miles at 10 mm - then broke and dropped down to 11 mm for .25. Another .75 miles at 10 mm before breaking down for .25 at 11 mm. .5 cooldown at 12 mm. 35 minutes lower body and core workout. 30 minutes stationary bike.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles on the treadmill between work and temple shift. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I have some vacation to use up before my anniversary date and decided to take a half day off. Went over to the Olympic Oval and ran 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Didn't achieve my running goals last week. Had a mental slip due to some hurtful things my dad said. Back on track today. I don't think I'll ever love speed work but I hope I will get to love the results of speed work. 1 mile warmup at 5 mph on the treadmill. Trying out some Nike Free shoes I snagged at the Factory Outlet Stores last week. 1.5 miles of intervals with 30-35 seconds at 8 mph followed by ~60 seconds at 4 mph. I didn't break out of any of my fast interval sessions even though twice my mind tried to make me step off - so I am proud of that. The last few intervals I had to do about 20-30 seconds longer at the slower pace before another fast interval. The plan after that was to start at 7 mph and decrease my speed every .10 by .1, but the mind couldn't handle that - so ended up starting at 6 mph and working my way down. Think I won't push too hard on my tempo days this week since I have a 5K this weekend. I know I am not ready for a PR attempt yet, but want to push and see how I feel my endurance is based upon weather and such and stuff.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Decided to get some fresh tracks today. Dang - it was cold out, especially on the way back when I was running into the wind. Wonder how long until I fully thaw out? 4 miles moderate. PM - 30 minutes stationary bike, 30 minutes elliptical 30 Day Shred workout 2, kettlebell workout 1
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 quick miles between work and temple shift. I got offered another job last night! Between training, my day job, my temple shift, the new part time job and studying for certifications - I think I need to fit in some sleep. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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1 mile warmup talking on the phone with my daughter. 3 miles tempo - wheels fell off the third mile and I did a bit of a pull-back for 25 steps every street crossing. 10:13 / 9:54 / 9:42. I think the speed work on Mondays is starting to pay off helping my regular miles feel easier. Of course, I did hit a stop light every half mile, so got a bit of a recovery there.
1 mile cooldown running with the dog Pre dinner - threw in the first two workouts that came with my kettle bells. Using the 5 pound weight for now. Will move up to my 10 pound bell when it gets too easy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Started out on an easy run yesterday afternoon and the left knee started having pains shoot through it. Gave it a few more minutes and gave up and went home. Decided to rest a couple of days from running. Today I took the dog over to Wheeler Farm and we walked around the outside loop twice for about 3.5 miles. The back section is really torn up from construction, and the sun was melting the ice - so the second loop was really muddy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran with a patella strap this morning and there was no knee pain. Don't know if that is from resting or the strap - but I'll take it. Need to remember to put vaseline on my feet when running in my old FiveFingers. I think the insides are starting to rub behind my big toes raw. Getting better about starting the week off with speed. Not as many mental grumbles. 1 mile warmup at 5 mph. Today I did 1 minute intervals at 7.5 mph followed by 2 minute recoveries at 4.3 mph. 2.25 miles worth of interval work. .75 cooldown.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 1 mile walk in the morning with the dog.
My right hip and buttock have been bothering me for several days as well as my left knee, so I finally gave in and set up an appointment this afternoon for the chiropractor. When he started working on my back, glutes and piriformis, I realized I had waited too long to get in there. He gave me some stretches to do to try and keep the piriformis loose and told me to quit sitting on my wallet - especially now that I am working two IT jobs where I sit a lot. It was windy out, so I headed to the gym for a treadmill workout because I wanted to work on pace some more and that is hard to do with a headwind. 1 mile warmup at 5 mph. Then I kicked it up to 7 mph and every .10 mile I dropped the speed .1 mph. When I got to 5.9 mph, I kicked it up to 6.7 mph and started all over again. Finally, at a total of 3.75 miles, did a cooldown. Lots of stretching and hip flexibility work afterwards. Another mile walk with the dog as a final cooldown. Iced the hip.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Couldn't get up the guts to run in the wind, so an easy 2.5 miles on the treadmill before heading off to the temple. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Went to the chiropractor again yesterday afternoon to have him work on my right piriformis and left knee. The left knee is almost back to where I want it to be. The piriformis, right glute and lower back were all really inflamed, so I took the day off running and did lots of icing and stretching because I wanted to do three medium to long runs over my four day weekend. Drove to Draper this morning and did the Porter Rockwell Trail out to Point of the Mountain and the Draper Canal Trails on the way back. The wind was awful. Headwind the first three miles, then side wind to the turnaround that made me have to run canted to the side to stay upright. Much easier on the way back. Still building up endurance for the year, so did 3 minutes running 1 minute walking the entire time. Got through four more PMP Prep podcasts while running. 12:33/12:26/12:06/12:28/12:44 12:02/11:29/12:13/12:15/12:14 Yoga, then stretching and icing. Going to Tiburon with my sister tonight (thanks to Groupon) and then to the Symphony to hear Bravo Broadway/Wicked Divas.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the treadmill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Made the mistake of saying I was going to run 10-12 miles. Legs were heavy from two 10 milers in a row last week, so the mind gave out at the concept of going over 10. Same policy as Friday - run 3 minutes, walk 1 minute. 12:25/12:37/12:44 (phone call)/12:22/12:32 12:42/12:45/13:12 (trax train)/12:18/12:40
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Should have run earlier this week - but allowed stress to get to me. Between some concerns with my granddaughter, the stress of having a 'boarder/niece' living with me, and working two jobs - I need to juggle my time better. Five easy miles tonight. Enjoyed running in capris.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I had absolutely no motivation and no energy this morning. Went to the gym and did 1.5 on the treadmill and 2.5 on the ellipticals. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Absolutely no energy the last four miles of my run. I went to the Oval after working on my second job most of the morning. Plans were for 12-13, but I just lost my motivation. Did stop to talk to say hello to a guy that had lapped me almost every time around (can't stand those people!) and asked him if he was Walter - and he was. Poor guy had spent the whole night snowplowing and was getting in his miles before sleeping. Also talked to two other guys doing constant laps. The one guy, after complimenting me on running so many laps, started off with, "We are ultrarunners training for a race next month." He looked shocked when I said, "And I will be providing your overnight aid station at the ranch." so - then we talked ultrarunning. They were just finishing up 30 miles and going to do at least 40-42. They are doing the 100 mile option at Buffalo Run. Time to get back to work. Having a second income is nice - but I need to find a good balance between work and life.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still struggling with extreme exhaustion - but think my iron levels are climbing back up again tonight. Walked 1 mile with the dog this morning. Froze in the office - furnace was dead and it was 48 degrees. 2.5 miles after work walking with the dog. 45 minutes on the stationary bike. 40 minutes lower body workout. Stretching.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 93.25 | 0.00 | 0.00 | 0.00 | 93.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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