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Freedom Run 5k

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Location:

Logan,UT,USA

Member Since:

Jan 01, 2007

Gender:

Female

Goal Type:

NCAA Champ

Running Accomplishments:

2008 XC WAC Champs

1600m STATE CHAMP '08
2006 & 07 XC Region Champ

PRs:

    1/2--1:20:21(Bryce'09)
    10k--36:53.7(USG'07)
    XC 6k--21:38.8(PreNat '10)
    XC 5k--17:17.1 (USU '09) 
    XC 3mi--17:38.0 (MSU'08)

Outdoor Track:

5000m - 17:10.71 (April '09)

3k steeple - 10:43 (April '09)

1500m - 4:48 (April '09)

3200m - 11:15.34 (May '08)
1600m - 5:08.37 (May '08)
800m - 2:22.62 (May '08)
400m - 1:03.13 (May '08)

Indoor Track

3000m - 9:59.48 (Feb. '09)       5000m - 17:36.72 (Feb. '09)

Short-Term Running Goals:

*Stay healthy and positive

*Top 3 Individual in WAC XC 

*3k - 9:45, 5k - 16:45, steeple - 10:15

*WAC Champ Steeplechase

*TEAM WAC CHAMPS!

Long-Term Running Goals:

*Qualify for NCAA Nationals (XC and Track)
*Marathons after college - FAST!
*Keep working hard & improving

Personal:

In my fifth semester at Utah State University. A sophomore Cross Country and a junior in Track and Field. Majoring in Math Education, planning to graduate in 2013.

Joy = {roller-blading, running, fancy cheese, friends, ultimate frisbee, Jones Cream Soda, Star Wars and turtles} 

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
138.6524.54163.19
Slow milesFast milesTotal Distance
9.020.009.02

Ran long out toward the AZ strip, mostly ran easy but not real slow, watch ran out of batteries at 5.13, but overall time was 74 minutes, so approximately 8:12/mi avg. Not too shabby of a run, the last couple miles I was feeling pretty tired out, but overall quite nice.

Comments(1)
Slow milesFast milesTotal Distance
4.250.004.25

XC practice: all the stuff... warmup, stretches, pushups, crunches and agilities, then we went out on the fire station 4 miler that ended up being quite short so we extended it to be an actual 4. It was fun to be running with people since I run lots faster with people and that is much fun. Wasn't pushing real hard, but still got down to a 6:33 mile for the second one and averaged 7:01/mi. I got new shoes, the Asics DS Trainers and I like them lots.

Comments(4)
Race: Freedom Run 5k (3.1 Miles) 00:18:51, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
0.503.103.60

Woke up so freakishly early to go run the race, warmed up a half mile and ran the race. The 'fast' boys took off at the start, one went the wrong way and the other died, so this other fellow and I had the lead together for the last 2 miles. I really wanted to beat him, but he got me at the last 200m or so. It was mostly a flat course, the few hills there were weren't steep - the problem was the wind against us half the race. Anyway, splits were 5:52, 6:14 and 6:33 (avg. 6:14/mi)  - though not excellent splits, I PRed with a 18:51! And won!

Comments(8)
Slow milesFast milesTotal Distance
14.450.0014.45

XC practice, all the stuff, then a run out in the desert a ways and back (5) - mostly took it easy on the way out with around 7:30/mi, then picked it up a bit on the way back (esp. since it was mostly all downhill back). Avg. for whole run was 7:14/mi. Pretty good feeling, legs a little tired from racing, but not horrendously so. Sadly, the dirt and mud had gotten my brand new shoes all dirty. :-( I have decided that am going to count shoe mileage on the blog now. (DST 10)

9.2 mi. club run, those guys totally killed me. Felt real good for the first 6 miles or so, then I was feeling pretty dead for the rest of it. On the last couple of miles, I was so spent, I could hardly keep close to them so I wouldn't get hopelessly lost in Santa Clara. Last mile, my left hip and knee were complaining which didn't help either. Avg. 7:49/mi, even with a couple 8:30's thrown in there, so not bad time-wise. (DST 19.2)

Comments(3)
Slow milesFast milesTotal Distance
7.210.007.21

Didn't even hear my alarm this morning, so I hurried over to xc way late with Kalli and took off on the Tortoise fence run, my legs felt just plain hammered. On the way out, my legs hardly were moving - I was running so slow! With the nice downhills and incentive to catch Kalli, the way back was much better and by the time I finished, my legs were feeling like legs again, so that is much improvement. Avg. 8:49/mi.

This afternoon, we drove up to Koosharem, so I ran an out-and-back 3 miler in the dark there once we had arrived. The Iceberg food I'd had for dinner in Cedar certainly didn't agree with me, so I felt pretty sick the whole run, plus sideachy. Not very fun, avg. 8:14/mi. (DST 26.4)

Comments(3)
Slow milesFast milesTotal Distance
0.000.000.00

I'd been looking forward to running in much cooler weather in Koosharem, but my guts were still churning and even walking hurt so bad, that all I did today was gut the fish dad caught. I hadn't missed a day in a long time, so this makes me very very sad. Curse that Iceberg!

Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

XC is everyday now, so that's kind of sad - I like going out by myself on long runs and such, but now I'll only have Saturdays for that. Oh well, at least I'll run faster with the boys everyday or something. Anyway, at XC, we did all the stuff (20pu, 35c), then we did the Washington pkwy loop. Ran with Jac for the first half, then Monty for the second half since Jac got sick eew. Felt pretty tired and weak, but I'll be eating more today since my tummy is almost back to normal, so that should be fixed soon. Good run for the most part, esp. at the end Monty and I totally raced it out, whew! Avg. 7:21/mi. (DST 31.4)

Comments(2)
Slow milesFast milesTotal Distance
9.710.009.71

Morning w/XC, the usual warmup routine (20p, 40c), then backwards firestation loop easy. Mostly good run, foot still hates me, for most of it I just zoned out/was half asleep, so that was nice I guess. (DST 35.1)

Evening 6-miler out on the trails by the Dixie Center and back around on River Road, just comfy at around 8:00-8:10/mi for the first 2 miles, then decided to pick it up a bit for the middle 2 miles at around 7:00-7:15/mi. Took a breather for a bit, then ran the last 2 miles at around 7:50-8:00/mi w/ a potty break in the middle. Not the greatest run, legs felt good, but the rest of me wasn't really feeling too hot. Well I was actually feeling quite a bit too hot, but at least the sun was going down and I didn't quite drown in my own sweat. (DST 41.1)

Comments(2)
Slow milesFast milesTotal Distance
4.930.004.93

Dang I am tired. Woke up pretty stiff from last night's run and went to XC, 20p, 40c, then backwards Dogpound from the elementary school (4.68 mi), relaxed pace with the boys for the first 3 or so miles, then picked it up on the uphill back to the elem. avg. 7:35/mi for the whole run. I was dreading the uphill back the whole time, but truly it wasn't as horrible as I had remembered. Pushed pretty well, think I'll go 3-4 this evening. (DST 46.1) Sadly (angrily), the run tonight never came to pass. I hate stuff. And people.

Comments(3)
Slow milesFast milesTotal Distance
7.772.009.77

XC, (21p, 42c), easy recovery "3-miler" that was actually .53 short, ran with Ashley Judd and that was good times, got nice and muddied going under the freeway, yay! Avg. 7:29/mi. (DST 48.8)

Club run tonight, first 3 miles were pretty downhill and we took them faster, then looped over by Sugarloaf and connected down back onto Bluff. Was feeling my dinner the whole time, foot hurt intermittently throughout, also my left knee was being quite strange and achy the whole time which made me quite unhappy. Not the best run ever, I got pwned by the boys (Steve H, Steve O and Bill) just like last week, maybe by the time I graduate I'll be able to keep up with those guys, maybe. Total 7.05 miles, avg. 7:55/mi. (DST 55.9)

Comments(7)
Slow milesFast milesTotal Distance
1.700.302.00

At XC today, we ran down to the soccer fields (.35), did 5x100m striders barefoot on the grass, then played a rousing game of Ultimate Frisbee. My team totally owned - 14 to 8!!! (and Jac was on the other team. I think it's a first!) Anyway, I'm guessing I got in about a mile's worth of running during the game, then we ran back to the elem. (DST 57.6) Hoping to get in a run later today, but I'm pretty swamped, so it might not (didn't) happen.

Comments(1)
Slow milesFast milesTotal Distance
7.000.007.00

Was up at Brian Head for the Choir Council retreat, so got up early and ran around there. There really wasn't anywhere to run for a nice flat easy run like I wanted, so I just tried to pick the uphill trails on the way out so I'd survive the way back. With all the crazy steep dirt hills, and the elevation as it was (crazy - almost 10,000 ft!), times were really really slow (let's not mention them). The cooler weather was definitely refreshing, though. (and I didn't go off and run a 'crazy 8-9 miler' : o ) (DST 62.9)

Comments(2)
Slow milesFast milesTotal Distance
5.730.005.73

XC practice (20p, 40c), ran similar to the cottondays 10k course, out in Green Springs and back to the elem. My foot felt fine for most of the run, so that was a pleasant surprise. Took it easy for the first couple of miles, then ran w/Holt a bit faster on the way back. Didn't go crazy, but pushed it a bit, avg. 7:34/mi. (DST 68.6)

Comments(2)
Slow milesFast milesTotal Distance
2.462.004.46

Woke up a bit late, but made it to xc only 10 minutes late (but forgot my watch in my hurry), so got in a warmup and agilities. Then Tortoise fence run, did kinda like yesterday - took it pretty easy on the way out w/ Jeff & Holt, then pushed it hard on the way back by myself (trying to catch up to the guys ahead of me - almost got them by the end :) ). Foot hurt again, probably from dancing barefoot in the rain for an hour yesterday. (DST 73.1)

 As a side note, I have decided to not run two-a-days this week in hopes that my foot will thank me for it by not hurting anymore.

Comments(4)
Slow milesFast milesTotal Distance
4.920.004.92

XC (20p, 40c - I really should start increasing, but I'm lazy), ran backwards Dogpound. Started off skipping for a ways, then ran with Baker, Jeffry, Decker, Jordan, Monty, Rob and Ott for the first half mile or so. Then the group kinda split and I went with the slower half, but still my first mile was too fast (7:03). Tried slowing it down a couple of times, but didn't really want to - I was feeling good - but I think yesterday's craziness started hitting me at around mile 2 so that was slower, then at about 3.5 my foot started really hurting which made the last mile not so fun and lots slower than planned, avg. 7:33/mi - hill mile 8:00. (DST 78)

Comments(2)
Slow milesFast milesTotal Distance
3.800.304.10

Warm up (.29 mi, 20p, 40c), then 'easy' Warm Springs 2.5 miler, ran w/ Ally, then Rob and Holt. After, ran down to soccer fields (.35) and did 5x100m barefoot striders w/ 100m jogs between, then ran back to elem. (DST 82.1)

**Bought new shoes!! Mizuno Alchemy 7, I love them so far - let's see how they hold up to a real run tomorrow! 

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Slow milesFast milesTotal Distance
0.203.884.08

Met at the church by Millcreek, ran around it for a warm up (22p, 44c), then drove up to the top of Green Springs and ran all the way back down. Awesome run - shoes helped my foot feel lots better, really fun to run fast downhill and get my legs going. Good times :) 6:33/mi avg. (Alchemy 4.1)

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Slow milesFast milesTotal Distance
6.100.006.10

Went on a way fun trail run up in Heber (there goes another pair of nice clean shoes), saw a couple of deer, got stung by some stinging nettle - yippee - and got lots of stickers in my socks/shoes. Basically had a party! The downhill miles were so steep that they were lots slower than the uphill ones! Foot was about the same as yesterday, painful at the start then better as I ran on it. Really great run - the hiking trail I ran on was so narrow that it felt like I was paving my own sometimes - I loved it! (Alchemy 10.2)

Going to BYU XC camp next week! Party!

Comments(4)
Slow milesFast milesTotal Distance
5.503.068.56

Morning run at my house before I left for camp, out 2.25 mi toward AP loop and back, approx. 8:00/mi avg. (DST 86.6)

Evening run on Provo River Trail at BYU XC camp, 1 mile warmup, then 3.06 mile threshold run to place us in practice groups. Ran a really good workout and it felt awesome - ran a 19:12, 6:16/mi avg! Also ran the fastest threshold run of the girls and was placed in group 4 of 12! : ) (Alchemy 14.2)

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Slow milesFast milesTotal Distance
5.392.007.39

Morning: Supposed to be an easy run on the provo river trail (4.36 miles), but we kind of got carried away, so 7:07/mi avg. w/ 2 'fast' miles sub-7:00. (DST 91)

Afternoon: Ran up Provo canyon 1.5 and back, easy recovery run, 7:40/mi avg. (Alchemy 17.3)

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Slow milesFast milesTotal Distance
5.641.907.54

AM: Trail run (3.89 mi) to Stewart Falls and back, really enjoyed it, saw some great scenery, but had another incident with stinging nettle. Frowny face. 9:37/mi avg. (Alchemy 21.2)

PM: Warmed up .73 mile, then did some speedplay/fartlek at Kiwanis Park. Ran 3 min hard, then 3 min jog, 2 hard, 2 jog and 1 hard, 1 jog. Ran a total of 1.9 miles during speedplay, then ran 1.02 miles cooldown around the park. (DST 94.7)
 

Comments(1)
Slow milesFast milesTotal Distance
6.800.006.80

Hiked/ran Mt. Timpanogos, took about 2 hours to hike up it, running the flat parts (approx. a half mile), then sat around at Emerald lake for 15 minutes or so, then ran down it, walking on the extraordinarily rocky places to save our ankles. That wasn't too successful - I rolled my ankle pretty hard at one point and narrowly avoided taking a painful spill down the mountain. Good thing it was my invincible one - I just ran it off and it only got a bit swollen and sore later on. Overall an awesome run/hike with some amazing views. Shoes got even dirtier and are only a week old - ha! Take that! (Alchemy 28)

Comments(1)
Slow milesFast milesTotal Distance
1.003.104.10

Morning run - on provo river trail again, meant to be an easy recovery day, but got carried away again, tee hee... First mile was 7:42, then as my legs started feeling more like legs I sped up lots, next miles were 6:58, 6:57 and 6:24! Fun run to end a great XC camp. I learned lots in our clinics and had a great time running with some amazing runners! I am now looking forward to getting more/better sleep in my own bed. (DST 98.8)

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Slow milesFast milesTotal Distance
7.050.007.05

Morning run in Brian Head, I think that I'm getting more used to the altitude, times were lots better than last time that I ran there (2 weeks ago), 8:57/mi avg. Ran with a dog for a mile - it was kinda like chasing me, but running along side - it was actually pretty fun! Really good run yay! (Alchemy 35.1)

My foot this week has been not the best, the days that I've iced it it's felt lots better, so I need to remember to do that after I run. Also, I'm not sure that the stassburg sock is making it any better - it seems to be worse the mornings after I wear it. It is getting slowly better with my new shoes and icing it, so that is very nice.

Comments(2)
Slow milesFast milesTotal Distance
9.391.0010.39

XC practice again!! .25 warmup, 40c, 10p and agilites. We ran from the elem around in Green Springs and back, 5.42 miles. My first mile I was having a good time going lots fast, so it was 6:50, tee hee. Then I settled into a more reasonable pace, avg. 7:35. Foot was better for the most part than all of last week, so I'm hoping that by next week or so it'll be pretty much back to normal. In all my time in the balmy weather in Provo, I've gotten soft - I could hardly handle how hot out it was already! Sad day. (DST 104.5)

Later (7pm or so) it started raining, so I decided to go run again just before dinner. I was very angry that it stopped about 3 minutes into my run. But I clocked this loop by my house that I was hoping would be 4, but ended up being 4.72. When I finished, I noticed that my right ankle is a bit swollen and bruised from rolling it last week. Woo hoo. Not the greatest of runs, but all right for it being pretty hilly, windy and muggy. And not rainy. (Angry face.) Avg. 7:45/mi (Alchemy 39.8)


Comments(2)
Slow milesFast milesTotal Distance
3.131.905.03

Ran Warm Springs out-and-back (2.5), out we ran as a team run, so it was quite slow (but fun to flank the road with all us girls :) ), then all my bottled up energy got let loose on the way back and I ran avg. 6:50/mi back to the grass field. Then 6x100m barefoot striders w/100m jogs between. After that we played Ultimate, but the teams were quite uneven (in the other team's favor, sadly) so we totally got pwned. We managed to score once though! Then back to the elem. (DST 107.3)

Comments(2)
Slow milesFast milesTotal Distance
138.6524.54163.19
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