All it takes is all you've got

December 22, 2024

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

Location:

Draper,UT,

Member Since:

Jun 11, 2009

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

5K- 16:37

6K CC - 19:55

4 miles- 22:10

10K- 34:38

15K- 49:57

Half Marathon- 1:12:03

20K - 1:08:38

Marathon- 2:35:49

Short-Term Running Goals:

Stay fit and have fun doing some local races.

Get my youth cross country team, www.racecats.org off the ground.

Long-Term Running Goals:

Feel energized. Stay healthy and balanced

Personal:

Four awesome kids ages 4, 8, 10, and 12 years old. Love to run, play, and write. Married to entrepreneurial Aaron.

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Book Dissolved Lifetime Miles:						6539.00
Altra Intuition Lifetime Miles:						35.00

Tue, Oct 27, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.80	0.00	3.50	0.00	8.30

Ran with Boulder Running Republic this evening. The weather was 50 degrees and holding all day until right as we started our workout, the temp started to drop, wind started to blow, and rain started to fall.

We did a 20 minute warm up and strethched together. Then we did some strides and started our workout.

1 minute at 5k effort-5:27 pace

1 minute easy

2 minutes at 5k effort-5:40 pace

1 minute easy

3 minutes at 10k effort-5:42 pace

1 minute easy

4 minutes at 10k effort-6:23 (uphill into the wind, hail pelting my face at one point...fun)

2 minutes easy

4 minutes at 10k effort-missed the split on this one. Watch says 6 minutes in 6:50 pace

2 minutes easy

3 minutes at 10k effort-5:24 pace (downhill with wind at our backs)

1 minute easy

2 minutes at 5k effort-6:00 pace (uphill and into the wind again)

1 minute easy

1 minute at 5k effort-5:14 pace

Jogged an 8:06 mile back to the car. Watch said 7:40 ave for 8.3 miles. At the end the rain was picking up and temp was still dropping. I put my rain jacket on and we all chatted for a few minutes. Then I drove home and it started snowing as I was driving home. Now I've taken a hot shower and eaten dinner and I'm feeling a lot more comfortable. I really like that group. There were probably about 15 people there tonight and a couple of the guys were really pushing me. I'm sure there will be more runners pushing the pace at the front once everyone recovers from their marathon. A handful of them did the Columbus marathon together last weekend so after taking the entire week off las week they were just running easy tonight. My next workout with them is Saturday morning. Looking forward to it!

Comments

From Jon on Tue, Oct 27, 2009 at 22:33:18 from 75.169.152.124

I would be interested to see what the results would be if you made this workout part of a Big Workout (see the forum for some discussion on BW)- i.e. do 15 miles total with this speed workout at part of it.

From allie on Tue, Oct 27, 2009 at 22:42:38 from 67.177.43.41

jon/discussion forum introduced me to BWs and i love them. for me it seems to be the best preparation for the marathon.

it looks like you were blessed with the nasty utah storm. great splits in the pelting hail.

From Carolyn in Colorado on Tue, Oct 27, 2009 at 23:46:49 from 24.8.167.243

Great job getting out there and running fast in the storm. You got the front end of it. I'm afraid we're in for a lot worse over the next couple of days, but you should be good on Saturday.

From Burt on Wed, Oct 28, 2009 at 11:37:46 from 68.76.197.194

Yeah allie. Move to Colorado. They have great weather. Whatever.

From Nan Kennard on Wed, Oct 28, 2009 at 12:07:49 from 174.51.250.151

Okay so Denver weather may not be as warm and cushy as Phoenix weather, but Denver offers a much better training partner than Phoenix does. And I do still believe that Denver has more mild weather than Logan. Jon and Carolyn, back me up here.

Jon and Allie-I'll be honest the BWs I've read on Allie's blog scare the heck out of me. I'd rather race a marathon than do some of those Beastly Workouts. I do think they would probably help me though. Maybe someday I'll buck up and do a real BW.

From Carolyn in Colorado on Wed, Oct 28, 2009 at 12:24:22 from 198.241.217.15

We do get occasional snow storms in Denver, but it's usually gone a day or two later. And we don't have the stifling Arizona heat in the summer.

From allie on Wed, Oct 28, 2009 at 12:37:36 from 67.177.43.41

yes, most anywhere in the world (minus the north pole) has better weather than a logan winter. maybe i will be a snowbird. arizona in the winter. denver in the summer. and once i am a snowbird i am permitted to run at grandma pace for the rest of my life.

From Jon on Tue, Nov 03, 2009 at 22:00:53 from 66.255.187.100

Ah, come on Allie, Logan winter's aren't THAT bad. But I will back up Nan that Denver winters are much better and more runnable than Utah since the snow melts so fast. Believe it or not, Logan winter avg and record lows are the same as Denver, but Den has warmer avg and record highs.

Nan, I think Paul would tell you that BW are the key to his marathon performances. BW are indeed tough (well, not that bad, but not a walk in the park), but are the best marathon workout you can do.

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