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Turkey Trot 5k American Fork

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

Member Since:

Jul 14, 2011

Gender:

Female

Goal Type:

Marathon Finish

Running Accomplishments:

Personal Records

  • 26.2----------2:58:45 09/15/2012 Top of Utah Marathon 
  • 13.1--------1:17:55 11/02/2013 Snow Canyon
  • 10k---------38:10  03/2013 Hale Freezes Over 10k
  • 5k----------18:48  09/2012 Spanish Fork 5k

Short-Term Running Goals:

My goal is to continue to enjoy running and maybe get faster a long the way!  :)

Long-Term Running Goals:

Run until I am 100 years old!

Personal:

I decided to join to hold myself accountable for my training and because I love learning from others running experiences.  I just started running a little over a year ago and have a lot to learn.  I work fulltime as a Manager of Telecommunications for Intermountain Healthcare and go to school online through Weber State University.  If you want to know more check out my blog: www.runningfortrevor.blogspot.com

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics 2160 Lifetime Miles: 362.50
Asics Racing Flats Lifetime Miles: 60.20
New Balance Nimbus Lifetime Miles: 443.00
Mizuno Waves Yellow Lifetime Miles: 419.75
Mizuno Waves Pink Lifetime Miles: 493.83
New Balance 950 Lifetime Miles: 406.55
Pearl Izumi's Iso Shift Lifetime Miles: 394.10
Asics Yellow Lifetime Miles: 490.25
Saucony Blue Lifetime Miles: 429.00
Saucony Mirage Pink Lifetime Miles: 574.90
Saucony Mirage Green Lifetime Miles: 461.45
Kinvara 2 Purple Lifetime Miles: 440.25
Saucony Mirage Blue Lifetime Miles: 443.60
Orange Mizuno Waves Lifetime Miles: 510.25
Kinvara Pink Lifetime Miles: 475.54
Altra Olympus Purple Lifetime Miles: 22.70
Virrata Pink Lifetime Miles: 11.30
Slow milesFast milesTotal Distance
242.5027.85270.35
Mizuno Waves Pink Miles: 49.15New Balance 950 Miles: 86.15Pearl Izumi's Iso Shift Miles: 129.95New Balance Nimbus Miles: 2.00Asics Racing Flats Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.94Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

25 minutes weights/abs

8 treadmill miles with 6 hill climbs for .25 mile at 3.5%. 62 minutes.  Sprinted out the last 800 at 6:40 pace.  I have no idea how I held that pace for the entire half because it felt hard.

PM:  2 miles easy. 

Mizuno Waves Pink Miles: 2.00New Balance 950 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.60Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

Weights (shoulders & chest), abs (plank 60/60/60)

8 treadmill miles, 1% incline, 64 minutes, 8 min AP

Pearl Izumi's Iso Shift Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 116.80Calories: 0.00
Comments(2)
Slow milesFast milesTotal Distance
5.503.008.50

I slept in this morning (yes 5:50am is considered sleeping in to me) and decided to dedicate my morning to a real "workout" instead of just running easy miles.  This was my first attempt at speedwork since way before SGM.  I have a 5k coming up on Thanksgiving and decided I need to try a few speed workouts before the race.  I hate 5ks so I have to mentally prepare myself.

1.5 mile warm up 8:34 pace

5x800's at about 3:09, 6:20 pace

800 rest in between at 8:34 pace

2x400's in 90 seconds, 6:00 pace

cooldown 8:34 pace.

Total= 8.5 miles, 65 minutes. As a side note I was on the treadmill at the gym that I swear has an automatic incline.  Maybe it is just in my head but I had it set at .5 for the workout and it felt like it was way more inclined.  I finished as a sweaty beast but it was a good workout.

Pearl Izumi's Iso Shift Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.40Calories: 0.00
Comments(8)
Slow milesFast milesTotal Distance
7.500.508.00

weights (triceps) & core planks 60/60/90!  20 situps in between each plank.

8 miles on the treadmill all easy except the last 800 that I sprinted out at 6:09 pace.  Overall time was 63 minutes so 7:57ish pace.

Mizuno Waves Pink Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.20Calories: 0.00
Comments(2)
Slow milesFast milesTotal Distance
16.002.0018.00

10 miles on the treadmill.  8 at 8:04 pace and last 2 at 7:28. overall time was 79 minutes.

I did shoulders at the gym as well.

After I ran to a baptism I saw my friend Julia out doing her LR for the week so I ran the last 8 miles with her. 8 miles at 9:26 AP.  It was a fun run and the weather was actually perfect except the last 2 miles when we were fighting wind.  Always fun to run with a friend.

Mizuno Waves Pink Miles: 8.00New Balance 950 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 116.60Calories: 0.00
Comments(3)
Slow milesFast milesTotal Distance
3.850.003.85

ran a few miles at the track while I waited for Julia.  I felt like I was running really easy but ended up with a 7:40 pace.  It is always hard for me to slow my pace at the track.

We walked for an hour and then watched the NYCM on TV.  Always so inspiring to watch the elites.  Crazy fast!

Pearl Izumi's Iso Shift Miles: 3.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.004.0011.00

weights & abs first for 25 minutes.  chatted with Susan and Merri a bit.  They are both getting completely ripped and look amazing.  I am jealous but way to stubborn to give up my running.

Treadmill run:  My legs felt really fresh so I decided to try some mile repeats.  I have a couple of friends that have been doing this and it has really improved their speed. 

Slow miles were 8:06 pace

Fast miles averaged 6:22 pace.

Overall = 9 miles, 1% incline, 68 minutes.

PM: 2 miles, easy. brrrr

Mizuno Waves Pink Miles: 2.00Pearl Izumi's Iso Shift Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

Weights - shoulders.

8 miles on the treadmill/64 minutes.  I kept a fairly consistent pace but upped the incline to 4% for every last quarter of a mile.  This helped to keep the run interesting and not completely boring.

Pearl Izumi's Iso Shift Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.40Calories: 0.00
Comments(2)
Slow milesFast milesTotal Distance
8.000.008.00

Worked my lower body.  Squats & lunges.  4 sets with 15 reps of each.  Squats with 25lb weights and lunges with 10lb weights.  I did 60 second planks inbetween each set.

8 miles on the treadmill, 66 minutes, 8:15 pace.

Pearl Izumi's Iso Shift Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.80Calories: 0.00
Comments(3)
Slow milesFast milesTotal Distance
5.352.758.10

planks, push-ups, and sit-up.

Speed workout on treadmill.  11x400's all at about 6min AP.  90 seconds.

400 meter rest in between at 8:34 pace.

I kept the incline at 1% for the most part but dropped down to .5% for the last couple.  This was a tough workout but felt really good to complete.

Total:  8.1 miles, 60 minutes.

PM:  20 minutes on the elliptical

New Balance 950 Miles: 8.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.60Calories: 0.00
Comments(3)
Slow milesFast milesTotal Distance
12.000.0012.00

Ran outside 9 miles, 7:53 pace.  A little too fast for a recovery run but in my defense I was freezing and picked it up in an attempt to stay warm. :)

PM:  Went to the gym to lift weights.  Ran an easy 3 mile warmup on the treadmill.

Pearl Izumi's Iso Shift Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Slow milesFast milesTotal Distance
10.300.0010.30

Just 10 miles this morning fighting 25 mph head winds.  Yuck!  Oh well still glad I ran outside instead of on the treadmill.

New Balance 950 Miles: 10.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.00Calories: 0.00
Comments(3)
Slow milesFast milesTotal Distance
4.000.004.00

4 miles in the rain.

Mizuno Waves Pink Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.20Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
6.604.0010.60

weights first. 

1 mile repeats on the treadmill.  Holy crud this workout kicked my butt.   Slow miles were 8:27 pace and fast miles were 6:31-6:18 pace.  I wanted to die and ended up dropping the incline down to 0 by the last 2 repeats.  Not sure why these felt so hard (legs just did not want to move fast) but I pushed through it and got it done.

8.6 miles, 64 minutes.

PM:  2 miles easy.

New Balance Nimbus Miles: 2.00Pearl Izumi's Iso Shift Miles: 8.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Slow milesFast milesTotal Distance
10.700.0010.70

Working shoulders & abs at home.  Headed outside for some recovery miles and ended up with 10.7, 8:18 pace.

It was a gorgeous morning and I am glad I decided to run outside.

New Balance 950 Miles: 10.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.40Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

upper body weights. 

8 miles on the treadmill with 7 hill sprints. 

first .75 of each mile @7:48 pace, 1%

.25 hill climbs @8:00 pace, 4%

Legs felt pretty fatigued this morning and my right shin is bothering me a bit so I think its a sign that I better skip speedwork this week.  We will see how I feel in the morning.

Pearl Izumi's Iso Shift Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.20Calories: 0.00
Comments(1)
Slow milesFast milesTotal Distance
4.504.008.50

Abs & pushups.  80 pushups this morning, new personnal record.  woo hoo!

21 minutes elliptical

6 treadmill miles, 1% incline. 

1 mile warmup, 8:06 pace

4 miles at some sort of tempo pace, 6:58

1 mile cooldown, 8:06 pace

The tempo pace felt much harder than it should have.  I'm not sure whats going on with me lately but I just have no running mo-jo and am way content with running slow.  Oh well I'm not really training for anything so I guess its okay to back off the speed for a while.

PM:  easy run watching the sunset.  It was way to gorgeous of a night to not be outside. 2.5 miles.

Mizuno Waves Pink Miles: 6.00New Balance 950 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.20Calories: 0.00
Comments(3)
Slow milesFast milesTotal Distance
13.002.0015.00

I wanted to get my LR out of the way today since I have family coming into town tomorrow and it is suppose to snow.  I 100% anticipated to run this outside but as the wind kept me up half the night and nearly blew me over when I took the dog to the bathroom in the morning I decided I didn't want to fight it.  Checked the weather first before I left just incase and it confirmed 30-40mph winds.  (what the hell payson?)  When I got to SF there was no wind at all and I was mad!  I should have brought my garmin and figured out a place to run there.

Anyway to the treadmill I dreadfully went.  It wasn't too bad of a run really once I changed my attitude.  15 miles in 2 hours.  First 13 @8:06 pace and last 2 at goal marathon tempo pace 7:35.

Weight pre run 117.8

post run 115.0

I did eat some chomp blocks halfway through the run but obviously did not hydrate very well.  I really need to work on this.

Pearl Izumi's Iso Shift Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Slow milesFast milesTotal Distance
7.550.007.55

Progressive treadmill run, 7:58 overall average.  Started at 8:34 pace and finished with 6:48.

20 minutes weights.  lower body.

New Balance 950 Miles: 7.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.60Calories: 0.00
Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

Track Sunday.  5 miles running, 5 miles walking.

New Balance 950 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Slow milesFast milesTotal Distance
5.652.508.15

25 minutes weights/abs

8 miles on the treadmill.  Last 400 meters of each mile at 6:10 pace and last mile at 6:22 pace.

PM:  20 minutes elliptical

Mizuno Waves Pink Miles: 8.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.80Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
11.000.0011.00

25 minutes weights

8 treadmill miles, 1% incline, 65 minutes

PM:  3 miles

Pearl Izumi's Iso Shift Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.60Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

20 minutes weights

10 minutes elliptical

7 miles treadmill, 59 minutes, 1% incline.  8:25 pace

New Balance 950 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.00Calories: 0.00
Comments(1)
Race: Turkey Trot 5k American Fork (3.11 Miles) 00:20:09, Place overall: 5, Place in age division: 2
Slow milesFast milesTotal Distance
3.003.106.10

Let me preface this by saying I had a terrible attitude going into this race.  I cursed the whole way home after I picked up my packet last night.  Why was I torturing myself with a 5k?  None of my friends were running it, the hoodie they gave me was 5 sizes to small, it was 30 minutes away from my house.  blah, blah, blah.

I woke up this morning and decided I needed to change my attitude.  I had already paid and I knew it would be good for me to push myself outside of my comfort zone.  I really needed this race to gage how to train for Boston and knew that without a doubt I was capable of PR'ing. 

Got to the race early and decided to run the course as a warmup.  I met a guy (Randal) and we decided to warm up together.  It was nice to run the course as a warmup because it gave me an idea of what I was up against.  Very glad that I did this because there was about 20 turns throughout the course and it was good to know where they were.  The race started as soon as we got done with the warm up.

Mile 1:  6:16 - Got a little too caught up in the hype and went out to fast.  (typical Rachelle). 

Mile 2:  6:38 - I knew I needed to slow this mile down if I wanted any chance of setting a PR.  focused on getting me breathing under control and figuring out a way to round all of the turns without loosing my form.  I thought I was having an asthma attack (I don't even have asthma) in the first half of this mile but was able to get it under control.

Mile 3:  6:42 - Just keep pushing, just keep pushing.  Fading but able to hang on.

.10:  5:51 - kicked it and finished strong.

Overall I am happy with my time but it is disheartening to come that close to sub-20.  I feel that if I would have paced this smarter I would have been capable of sub-20.  With that said I beat my time from last year on this course by 2 minutes 38 seconds and it is a 45 second 5k PR for me so I cannot be dissapointed in that.

Sorry for the long report on a 5k.  Happy Thanksgiving Everyone!!

Asics Racing Flats Miles: 3.10New Balance 950 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(12)
Slow milesFast milesTotal Distance
11.000.0011.00

25 minutes weights.  weighted lunges and squats.  3 sets with 12 reps of each.  I also maxed out on pushups today.  105!!  new record.  5 sets of 20 with 25 in the last set.  1 minute planks in between each set of pushups.

9 treadmill miles with hill intervals, 70 minutes.

PM:  2 miles at the track with the pup.  It was SO WINDY! 

Pearl Izumi's Iso Shift Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.40Calories: 0.00
Comments(3)
Slow milesFast milesTotal Distance
14.000.0014.00

Ran with my cousin Travis from my house up Nebo Canyon and then back down.  AP was 8:03.  Running up Nebo always kicks my ass but I was happy to have company.

PM:  2 mile jog with the pup.

Mizuno Waves Pink Miles: 2.00New Balance 950 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.40Calories: 0.00
Comments(3)
Slow milesFast milesTotal Distance
5.000.005.00

Did a progressive run at the track.  My legs were way fatigued from running up Payson canyon yesterday so I figured it would be good to push myself and stimulate the last 6 miles of a marathon on fatigued legs.

Mile 1:  8:18

Mile 2:  7:35

Mile 3:  7:32

Mile 4:  7:29

Mile 5:  7:15

Average:  7:35  (right where I hope to be for Boston in April.)

East runs for the rest of the week as I am running Las Vegas RnR marathon next Sunday.  I will be running with my friend Julia the entire way and pacing her for sub-4.  Any words of advice on pacing? 

Pearl Izumi's Iso Shift Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.60Calories: 0.00
Comments(1)
Slow milesFast milesTotal Distance
11.000.0011.00

20 minutes weights, core & shoulders

8 treadmill miles, 1-2%, 62 minutes

PM:  3 miles, 1st mile with the pup but she was being a turd so I dropped her off and finished alone.

Mizuno Waves Pink Miles: 3.00Pearl Izumi's Iso Shift Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.40Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
8.000.008.00

20 minutes weights, triceps and pushups.  I felt really weak this morning.  I need less stress and more sleep.

6 treadmill miles, 1% incline, 46 minutes

I am officially out of leftover pie from Thanksgiving.  Time to get back on track because I feel like I big ball of butter.

PM:  2 miles easy.  Again started out with the dog and had to drop her off because she was being awful.  Awww what is her problem.

Mizuno Waves Pink Miles: 6.00New Balance 950 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.60Calories: 0.00
Comments(2)
Slow milesFast milesTotal Distance
6.000.006.00

30 minutes weights

10 minutes elliptical

6 treadmill miles, .5% incline, 47 minutes.  Legs felt fatigued and tired.  I hope I can run this marathon on Sunday.  eeeek!

Pearl Izumi's Iso Shift Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.80Calories: 0.00
Comments(4)
Slow milesFast milesTotal Distance
242.5027.85270.35
Mizuno Waves Pink Miles: 49.15New Balance 950 Miles: 86.15Pearl Izumi's Iso Shift Miles: 129.95New Balance Nimbus Miles: 2.00Asics Racing Flats Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.94Calories: 0.00
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