| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 490.20 | 24.85 | 51.41 | 0.00 | 566.46 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Climbing back on the horse.
We're moving back to Utah in June. I need to get my butt in gear so I can go running with Devra and not die.
Gonna miss this:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| Met some friends for a workout
WU
Viele Lake loop (.7 mile) @ 6:30 pace
5X (75 seconds up Gillespie, jog down, 45 secondds up Julliard, jog down)
Viele Lake loop @ 6:15 pace
CD
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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 |
| The clouds were settled in on the flatirons. Beautiful.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Saw a lady running with her yorkshire terrier. I had no idea yorkies were so aerobic!
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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 |
| 60 minutes on the elliptical at SBRC
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.50 | 0.00 | 7.00 |
| South Boulder Creek Path
WU, strides
5X2 minutes with equal rest, 5X1 minute with equal rest
CD
Kept the pace under 6:00/mile for the pickups
It was a tough workout. I have some work to do.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 early morning miles
This afternoon the kids started fitness club after school. I biked with Kelsie in the trailer so I could check in with my 3 older kids running different paces on the 2 mile loop. Then we biked, scootered, or ran the mile and a half home.
Abe 3.5 miles
Bre 2.5
Ali 2
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| WU, strides
3X (3, 2, 1, 1) pickups with rest in between
CD
Felt slow, but surely progress was made.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| South Boulder creek path loop.
Aaron flew to SLC again today to show and hopefully rent out a property we just bought in Draper. Its becoming a reality. We are expanding our rental business in Draper. Guess we better move there.
We are also in the process of screening rental tennants for our Boulder home. Makes me sad to offer this home to others. We have experienced many wonderful (some very difficult, but growth invoking) events here in Boulder over the past four years.
Its funny, we've moved every few years and I feel like each place we've lived has offered very unique and valuable educational experiences.
Aaron is a college dropout and jumped in head first as an entreprener at 24 years old. We've been here in Colorado on a Kennard family entrepreneurial adventure for nearly 10 years. We always tell people we are pupils in The University of Life. Boulder was definitely the PhD of learning experiences.
Hopefully our move to Draper will provide us the opportunity to apply our knowledge and experience and establish oursleves in a place longer-term. We'd really like to let our roots grow deep and are hopeful that Draper will be the place for us to do that.
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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 |
| I have no interest in running today. Not because of the snow outside. Because of my aching body.
My shoulder, neck, and back are on strike today after a thoughtless accident yesterday.
I was playing a game of groundies with my kids and their friends at the park. While being pursued by the "it" child, I attempted a Tarzan escape from the twisty slide onto the pole supporting it. The adreneline of my escape had removed me from my usual state of carefull awareness of my chronic shoulder instability. The next thing I knew I was moaning on the ground after my shoulder had subluxed, releasing my grasp and droping me six feet down.
As usual, the subluxed shoulder becomes increasingly difficult to reduce with each passing second, so I didn't let many seconds pass before I was up on my feet yanking it back into place again.
Its been over a year since the last time I dislocated it, but I am usually very careful. I should have known trying to escape from 10 year olds on the playground equipment was sure to get me into trouble.
Add to the frozen shoulder a fierce bruise on the top of my head from drastically misjudging the size of the slide hole entrance and a bite in my lower lip from my fall. I am pretty beat up. As it turns out I am not as skilled as I thought I was. And groundies is not for the unskilled.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| April showers bring May flowers.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in the drizzling rain.
S. Boulder creek path was a mosh of mud and maneure. That open space has got to have some of the most fertile soil in Boulder County.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Ran one muddy section up towards NCAR. Thought I saw a bear in my peripheral. It was just a bush.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| WU, strides
3 min comfortably hard, 90 second jog
10X90 seconds hard, jog between
CD
30 minutes of core/stretching on the tennis court with Ineka and Delcia afterwards. I am SO weak in my hips and core. Time to get stronger!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Nice n' Slow
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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 |
| Unfortunately my achilles and hip are complaining a bit, so I rode my bike instead. 13 mile loop. Up to Mesa, out to Eldorado Springs and back.
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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 |
| Rode the kids to school, Ali in the trailer. Then biked to Superior for my final orthodontist appointment. 15 miles
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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 |
| Met up with Cindy for a 20 mile bike ride. Up to Eldorado and back around Baseline Reservoir.
Cindy was hit by a car while riding her bike a month ago and is still suffering pain. No broken bones, but major whiplash and nerve pain. We put so much trust in the drivers around us. The guy who hit Cindy was reaching for a water bottle on the floor and didn't see her slowing for the pedestrians in front of her. A good reminder to be careful out there...both while exercising and driving.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Drizzly
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Opted out of the workout with my friends this morning because I want to keep my hip and achilles feeling good. I should have built up some easy mileage before jumping into workouts the last few weeks. I'll do that now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Savoring the final month of my favorite running loops here in Boulder.
Devil's Thumb neighborhood loop today. If you look closely, you can see the actual Devil's Thumb (rock notch on the mountain in the middle of the picture.)
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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 |
| Sometimes I feel bummed when I wake up with hip pain. And then I go for a bike ride and feel much better.
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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 |
| More cycling.
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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 |
| Rode my bike around the CU cross country course to cheer for my kids in a 5K fundraiser with their friends from school.
Then in the afternoon Aaron and I rode up to NCAR, back down, and back up to Mesa Elementary. Beautiful day!
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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 |
| Earthworm migration day.
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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 |
| 8.7 mile earthworm martyrdom bike ride. There were at least six of the innocent creatures splattered on the bottom of my bike or in the breaks. I have some serious repenting to do.
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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 |
| Early morning ride to Superior and back. 12.6 miles
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| | Race: |
Porters Half (12.85 Miles) 01:22:36, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 12.85 | 0.00 | 0.00 | 13.85 |
| Hi FRB friends! I have actually been running this summer, just not blogging. Slacker.
Summer is over, the kids are back in school, so I may have a few mintues to sit down after a run and blog now! What a great summer its been!
When I moved to Draper in June, I met new runner friends in my neighborhood and enjoyed some nice early morning running. Not every day, and not caring about my pace. I also went exploring a couple of times a week in Corner Canyon on my mountian bike and pedaled up to Suncrest on my road bike a few times, so I guess I got myself into decent shape.
My neighborhood runner friends were registered to run Porters Half, so I thought, why not? Before the race, I did jump into a few quicker paced runs with my former BYU teammates, Devra and Lisa, so I figured I could just race to see where my fitness is.
Well, I suprised myself and felt pretty strong! The course was short, so its more like a 1:25 effort, but I think I'll set some goals and get into some more Utah races.
Right now I'm thinking of registering for the Layton Classic 10K and Huntsville Half Marathon.
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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 |
| MTB up Canyon Hollow down Rush.
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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 |
| Road bike up to Suncrest.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| During Abe's early morning math class at Indian Hills middle. I thought the class was an hour. Its only 50 minutes. I squoze in too many miles...Abe was worriedly waiting for me after his class dismissed. Oops!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| During Abe's advanced Math class at Indian Hills Middle. Hill sprints at the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Early morning run with Devra partly on the Jordan River Parkway trail.
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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 |
| Easy road ride with Aaron.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 with Traci. Did a few strides at the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.50 | 0.00 | 9.50 |
| Ran Abe to his early morning math carpool, then on to the canal trail for what I thought would just be some easy mileage. About 3 miles in I decided to do a workout.
1, 2, 3, 4, 5, 4, 3, 2, 1 with 1 minute in between each. Held the pace between 6:00-6:15 on my intervals.
Felt pretty good.
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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 |
| 10 mile MTB ride. Up Canyon Hollow, down Rush. I rode while Aaron ran. I probably could have run too, but my calves were a bit sore after that workout yesterday, so I played it safe.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Math class run. Found a little trail near the school to explore. Beautiful morning!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| In order to keep myself motivated to train, last week I was looking at some potentail local races. Being new to the area, I'm eager to get out there and try some new races and meet new friends. I found the Discrete Peak Series race at Snowbird that looked interesting. Its just 25 minutes away and they have a sweet prize purse and three different categories to enter.
Only problem is, its a MOUNTAIN race with 3,600 ft of climbing in a 8.9 mile loop course.
I am a road runner.
I usually try to avoid any race that ascends or even descends anything more than 1,000 ft throughout the course. My road running body didn't even know how to assess the challenge of racing 3,600 feet elevation change.
So I asked my mountain goat husband, Aaron to take me on a trail run similar to that type of course to assess whether or not I'd want to possibly race a course like that.
Aaron has climbed and descended tens of thounsands of feet in elevation throughout the summer, summiting a 6,000 ft climb to Lone Peak at least five times and regularly exploring the hilly trails in corner canyon for his easy runs.
I've probably climbed and descended a total of 100 feet all summer throughout my pancake flat training runs in Old Draper and I descended a whopping 800 feet in my half marathon race a few weeks ago. Needless to say, my quads were ill-equipped for thousands of feet of descending in one run.
We started at 5:30 a.m. with 4 miles straight up the side of the mountain, gaining 3,800 ft in the first 4 miles. Once my calves warmed up, I was fine and actually enjoyed the climbing. It was a pleasant, slow hike with some jogging in the less steep sections. At our designated 4 mile turn-around point, we stuck our faces in a crystal clear creek for a drink and appreciated the peaceful, still morning.
Then.
The descent.
3,800 ft drop in just 4 miles. It started off fun and rolling. Then it got real steep real fast. After dropping 1,300 feet in one mile my quads were already TOAST. My leg muscles began to tremble with every step and I started to wish I had brought a paraglider along to get me off the side of that mountain.
I told Aaron he'd better go ahead and get back to the kids. 'Cause I might be a while.
I slowed my pace down and ended up hiking some of the really steep sections and cry running the rest. I'm not kidding, it was WAY harder than any road run I've done in YEARS.
I gained a whole new level of respect for all you mountain runners out there who run this kind of descent regularly. It flet like doing alternating single leg squats for a non-stop HOUR while holding 20lb barbells in my hands! Its so anaerobic! My lungs were fine, but my quads were SCREAMING. I guess I found my weakness.
After I got back to the trailhead, since I had told Aaron to go on home to the kids, I still had a 3 mile run back home with another eight-hundred feet of descent, but it felt so much easier compared to the steep, sandy drop I had just completed. My feet finally had grip again! And I could let the breaks off to coast a bit instead of holding back on every step.
It took me 2:40 to run those 11 miles total, and I was SO tired. You'll be happy to know, I will gladly be leaving the mountain races to the mountain runners. This road runner has got some work to do before attempting another mountain run like that!
As I'm writing this, its now two days later. Yep. You guessed it.
DOMS.
I couldn't run yesterday due to major quad soreness. I've been laughing at myself and getting some funny jabs from Aaron as I limp walk down stairs, wimper when I get down on the floor to change the baby's diaper, and have to bend super forward just to get myself into a seat. We'll call it "Old lady Sunday."
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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 |
| MTB Clarks to Canyon Hollow
My quads are not happy.
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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 |
| Felt like cold molasses oozing over flat ice in January.
SEVERE case of DOMS from last Friday.
Curse you, steep mountains!!
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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 |
| MTB Canyon Hollow to Rush
Quads still quite sore, but I was able to push it pretty hard on the bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy eight partially with Traci.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Math Run.
Devra joined me for this one. She is giddy because her son gets home from his mission today! I would be excited too!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Corner Canyon Ghost Falls loop with Aaron. Such a nice, smooth trail! Quads are finally starting to feel somewhat functional again since trashing them on our mountain run last Friday. Its been an entire week of recovery though.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| After being humbled last Friday on the mountain with Aaron, I'm feeling an urge to improve my trail running skills. Conveniently, I live just one mile from Corner Canyon.
This morning I went up Canyon Hollow and down Ann's trail accompanied by my 80s playlist on Spotify.
1,368 ft climbing. 8:21AP
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy flat run with Aaron.
Also went hiking with the fam up at Brighton Ski Resort and had some other friends over for a swim party in the evening. Fun and exhausting day!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
| While Abe was in math class.
Ran over to Alta High School and did 12 X 400M with 200 M jog between each. 80-90 second pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Draper rollers A.K.A. Porter Rockwell trail.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ghost Falls. Went FAST down the last mile. Just for fun.
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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 |
| MTB Canyon Hollow to Rush
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| | Race: |
Layton Classic 10K (6.214 Miles) 00:37:46, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 6.21 | 0.00 | 11.51 |
| Racing myself into shape. That was an awesomely stacked local race! Offer a little bit of prize money and all the fast locals come out to play!
Beforehand I had no idea what time I could run so I tried not to overanalyze it and just raced. Ended up running most of the race 3rd place behind Cynthia Fowler and Marianne Blackburn, and finished that way too.
It was a serious lung burner on a challenging course. I need a nap. Guess I should probably train a little more before trying that again.
Just a couple of days ago, I found out the race director for Huntsville Half will give me an elite entry, so why not? Cynthia is doing Huntsville Half too, so I'm signed up for another pain train in just a few weeks! Cant say I'm looking forward to that one quite yet. I think I'll call Devra to whoop my butt into long-run shape.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy loop around Canal Trail and Porter Rockwell. Legs feel suprizingly recovered considering the race last Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Canyon Hollow to Ghost Falls with Aaron. Fall colors are setting in!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Porter Rockwell, Vestry Road, Draper Temple, Canyon View Trail with Aaron. Thankfully the rain held out until after our run to dump down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| Thursday-my day for Math carpool. Every Thursday I have the pleasure of driving four 6th graders to their early morning advanced math class. Then I have 55 minutes to cram in a run from Indian Hills Middle school while the kids are in class.
Today I ran over to Alta Track and met Aaron and my sister-in-law, the famous Emily Dunn for a workout.
Strides, 400, 800, 1200, 800, 400, 200, 200 w/200M jog between each.
Pace on repeats was all sub-6:00. I could not seem to run my 200M any faster than 37 seconds. I used to be able to run a 28 second 200M back in the day. Maybe if I worked harder and more often, I could revive some of those fast twitch muscles again.
Cool down back to the middle school to give my son and his fellow advanced mathers a ride back to their home school.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice 'n Easy with Konda. Good conversation.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Went for a nice run with former BYU teammate Caisa Brown. I've been wanting to catch up with her ever since I moved back to Utah two months ago, so it was great to connect. There are SO many awesome, dedicated runners here in the Wasatch Front. The Utah running scene is alive and well!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Every Monday through Wednesday, I get the pleasure of starting off the first mile of my run with Abe cycling next to me until we get to the church where he is picked up for his advanced math group carpool. Then on Thursday, I get to drive the carpool.
Its good mother-son time. This morning he was wrapping his sweater sleeves down around his hands and making shiver sounds. Then he said to me, "#shouldhavewornpants." He just recently joined Instagram and as such, is not only typing, but also speaking in hashtags. #tweenboy
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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 |
| Decided to get in a mountain bike ride in order to savor the season before the trails are muddy and cold.
Canyon Hollow to Rush with Aaron.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.50 | 0.00 | 9.50 |
| Warm up
3X2 min w/1 min recovery
2X5 min w/2 min recovery
3X2 min w/1 min recovery
Mostly held 5:50-6:00 min pace. Last set was 5:30 pace
Cool Down
Its official: I am falling in love with fast running again.
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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 |
| I could have done a recovery run this morning....OR....this:
I couldn't resist. I am SO grateful to live a mile from the beautiful Corner Canyon. My mountain bike was happy to get a little mileage there today.
11 miles up Clark's Trail, down Rush, up Ghost Falls, back down Rush.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Eary six with Emily and Brittney
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| | Race: |
Huntsville Half Marathon (13.1 Miles) 01:20:54, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 13.10 | 0.00 | 18.00 |
| Aaron was pacing a friend in the Bear 100, so I slept at my brother's home in Mt. Green the night before the race and arranged for two of my kids to be with my brother and his family for the day. The other two kids went with my sister and her family for the day. Thank goodness for family support!
Thanks to a short 20 minute drive, I arrived early in Huntsville. Found Cynthia Fowler and enjoyed catching up with her on the bus ride to the start. Tried to find Caisa, but we didn't connect until the starting line. Also connected with Sariah Long on the start line.
Unfortunately, we all had different goal paces so we weren't really going to be able to run as a pack for long. Cynthia was shooting for 5:55 pace and I knew I'd be broken by that pace. I wanted to see if I cold hold 6:05ish pace. Sariah and Caisa were shooting for more of a 6:10 pace.
As soon as the gun went off, we all settled into our paces and spread apart.
There was not much depth to the men's field, so I found myself running alone for pretty much the entire race. Felt like a long, lonely tempo run. I could see Cynthia up ahead knocking out her 5:55 pace and I just kept clipping away the best I could. I didn't feel particularly fit and strong, but it was a solid workout anyway.
The course was a nice gentle downhill with some rollers in the middle and pretty much flat the last four miles. Dropped about 800ft in elevation mostly in the first nine miles.
The race didn't start until 9:30 a.m., so it was pretty hot and dry from about 5 miles onward. I took water or gatorade at every aid station so as to not shrivel up like a raisin, but was still quite overheated the last few miles.
Splits were 5:49, 6:06, 5:54, 6:04, 6:08, 6:05, 6:15, 6:07, 6:13, 6:14, 6:20, 6:13 Final .1 in 5:55 pace
It was a very hard effort for me and I feel good about the day. Mostly it was empowering to push myself and run fast again!!
Cynthia was 1:19:30, I was 1:20:54, Sariah was 1:23:41, and Caisa had a rough second half but still finished strong in 1:31:30.
Did a 2 mile warm up and 3 mile cool down with Cynthia, so I had 18 miles for the day. The best part of the race was socializing with friends and enjoying the beautiful Fall scenery!
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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 |
| Taken with Aarons iPhone through his Dad's telescope.
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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 |
| Legs pretty tired. Opted for some mountain biking in corner canyon instead. Up Clarks, down Rush with Aaron. 10ish miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy recovery. Legs still pretty tired.
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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 |
| Bre and I shared a sick day.
Fevers. Laziness. Sleep.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Fever still lingering, but I had to get out for a little movement. Very slow.
Oh, and there's this blog post I wrote today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Hilly rainy run with Aaron
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Long run around Sand Hollow Reservoir in Hurricane, UT while vacationing with The Emily Dunn and her family. Spent a couple of days exploring Zion with the kiddos. Beautiful!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Same Hilly 8 as Friday...only faster. My new fav loop from my house. Canal Path, Vestry Road, Corner Canyon, Aqueduct Trail, back down to Porter Rockwell, and zig-zag home. Complete with a temper tantrum from two german shepherds who were super territorial about the easement beyond their yard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 with Aaron before he left to Denver for the week.
Then a 6 mile rainy hike with my sister, sister-in-law, and cousin up at Snow Basin. Super fun!
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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 |
| Felt really good this morning. Like I'm getting fitter.
Got this workout idea from Brad Hudson's book, Running Faster From 5K to the Marathon.
10 miles with 30 seconds at 5K pace every 3 minutes. I didn't look at my watch meticulously to do them exactly every 3 minutes...they were probably more like every 2 minutes. And I didn't time the intervals, I just counted 60 strides. That was easier than looking at my watch every few seconds. Ended up giving me some pretty fast miles though. Sub-7:00 pace for the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run with Konda. Discussing our son's Jr. Jazz Basketball team and such.
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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 |
| An hour on the elliptical at a new gym. Trying out a few gyms in the area. Feeling like it would be helpful to have a memberhip somewhere through the winter so I can cross train, do weights, and yoga as needed.
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| | Race: |
BYU Cougar Run (Homecoming) (3.107 Miles) 00:17:38, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.10 | 0.00 | 12.10 |
| With Aaron still out of town, I had a tricky morning.
My sister in law, Emily and I decided last night to register our kids for the BYU Homecoming Cougar Run kids races and run the 5K together. Her sweet husband offered to watch my four kids in addition to their three kids during the 5K but I didn't want to be gone for long, so I did an easy shakeout run early in the morning before leaving for the race so as to get a little more mileage for the day.
So this was how my morning went: 6.5 headlamp miles at 6 a.m. Stretch, shower, eat, wake kids, dress kids, feed kids, load kids into car, speed towards Provo, get caught in gridlock traffic due to major crash on the point of the mountain, call Emily and Adam and divert them off I-15 in an attempt to help them get to Provo before the kids races began, finally get through traffic and carefully speed the rest of the way to Provo. Arrive 5 minutes before kids races begin. Grab kids race bibs, take kids to potty, barely make it to the starting line as the girls age 7-9 800M race begins. Run parts of the race with Ali while sometimes cutting across the field to cheer for Bre a little bit ahead. Bre finishes. Ali finishes. Bre says she wants to run the mile too. Take her right over to the starting line again. Bre runs mile while I help Ali and Kelsie get blue pancakes. Abe's turn. They're calling all 5K runners to the starting line. I drop Abe off on the starting line for his mile race and leave other kids in Adam's charge. Emily and I jog over to the 5K starting line. Long potty line. Decide to jog up the road a bit and find a potty tree. Short .8 mile warm-up, but really I've been warming up all morning.
Get to the race start with two minutes to spare. Meet the other fast looking ladies, two BYU club runners. Race starts. Why are they going out at 5:10 pace UP THIS HILL? Ok good, that lasted only 30 seconds. Other runners slow down and fade out. I settle in to a more comfortable pace.
Mile splits: 5:48 up University Parkway to 900 E., 5:34 down 900 E., cute young BYU couples with little kids cheering. Familiar houses, familiar happy faces. 5:53 down 800 N. and back up Canyon Road to the track. I must have run that stretch between Smith fieldhouse and the track over 2,000 times before. Happy memories. Back to the blue track for one lap to the finish. Kids cheering.
17:38 finish
One mile cool down on the grass around the track while the kids play in the shot put pit. Awards. $150. Thanks Doug Padilla! Shower in the Richards Building. Aaron arrives after flying home from Denver. Walked the kids over through the BYU Athletic Hall of Fame to show them my picture. Back to the track for lunch and a BYU track reunion. Hugs, connections, food.
What a fun morning!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 6:30 a.m. headlamp mountain bike ride up Canyon Hollow down Rush. Legs pretty tired from Saturday.
10 a.m. Vo2 Max test at Lifetime Fitness. Probably should have done this more rested, but they offered me a free test since I'm doing a trial membership right now. I was just curious because I've never had a Vo2 Max test done.
Unfortunately my legs were too flat from Saturday to really push myself for very long. Only got through 5 miles with the trainer bumping up the pace every 2 minutes. I still got some useful information though.
He said my heart rate never got over 160 bpm, and based on my oxygen output he's certain my max is much higher than that. Said my Vo2 Max score was 76.5 whatever that means. Also said my weakness is not aerobic capacity, its my legs. If I could strengthen my legs I could run fast for much longer. Already knew that.
My conclusion: more speedwork + strength work=faster Nan.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run. Bumped into my neighbor, Traci a few miles in and ran with her. Vented about the stress of mothering children.
It took me 25 minutes to get Abe out of bed this morning! Why? He was upset because he forgot to do his Science homework, so he wanted to miss 1st period to complete his homework. Nope sorry, it doesn't work that way.
Why did he forget to do his science homework? Because he refuses to write his homework assignments in his planner. This is the 4th time this year we've had this exact same conversation.
Me: "I know how you feel, bud. I forget EVERYTHING that I don't put it in my calendar."
Abe: "But I hate writing in my planner."
Me: "Well, which do you hate more? Writing in your planner or missing assignments?"
After 25 more minutes of him venting to me about all the other horrible, difficult, annoying, awkward aspects of middle school, we finally got out the door for carpool. #growingpains
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 3.00 | 0.00 | 10.50 |
| Long warm up to Highland Drive 15X1 minute at 4:40-6:00 pace depending on hills. 1 minute jog between each.
Trying to get my speed back.
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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 |
| Canal path, Vestry Rd., Corner Canyon, Aqueduct trail, Highland Drive loop. Legs pretty tired.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| With Devra and Kristen
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| | Race: |
SoJo Half (13.1 Miles) 01:28:54, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| I was feeling tired and run down. Kids were off school Thursday and Friday and I was watching my brother's four kids, so I had been pretty busy and hadn't slept well for a couple of nights. Decided to run it as a workout instead of racing all out. Ran with my SIL, Emily for the first 6 or 7 miles, took a potty stop, then picked it up a tad until mile 10 when I pushed hard for the last 3 miles. Averaged around 7:05 pace for the first 10 miles, and I think closer to 6:05 pace for the last 5K.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Nice n' slow venting session with Aaron. Therapy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I've been pretty trashed the last few days. But I'm finally feeling a little more energetic today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.50 | 0.00 | 8.50 |
| 8X1 minute hill repeats in East Draper.
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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 |
| MTB Canyon Hollow to Rush
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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 |
| Feeling lethargic. Hilly, slow start, faster finish.
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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 |
| Easy run in Park City with Amy and Sarah, former BYU teammates.
We had a girls trip Friday and Saturday night with Amy, Sarah, Katie, and Jessie. Non-stop fun and interesting adult conversation! Was a nice break from regular everyday mom stuff. Got home in time for the Primary Program on Sunday though. Couldn't miss that!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 1,2,3,4,5,4,3,2,1 workout. Feeling a little off balance. Left hamstring, right glute, left achilles. Meh.
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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 |
| Hiked 5 miles in ice box canyon (near the top of Ogden Canyon) with my mom, sister, sister-in-law, and cousin. Good times!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Flat recovery run on the Porter Rockwell trail.
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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 |
| Drove Abe's carpool and then came home and went back to bed. My body is just tired. I'm looking forward to daylight saving time kicking in on Sunday.
After I slept for another hour, I woke up and stretched a bit and...ZOING! My neck tweaked something fierce. So painful I could hardly breathe. Aaron massaged it for 15 minutes or so but it was not subsiding. I couldn't bear to run with the pain. So I took the day off.
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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 |
| Neck still super stiff. Spent a lot of time on my foam roller today and took a two hour nap. Ugh.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Neck still pretty tight, but I just had to run. Legs felt rested. After about 7 miles my neck started to warm up a bit so I pushed the last few miles a bit faster.
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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 |
| http://nankennard.com/2015/11/feeling-grateful/
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 490.20 | 24.85 | 51.41 | 0.00 | 566.46 |
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