Running For Trevor

Speedy Spaniard

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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
1241.04283.721524.76
Asics Racing Flats Miles: 43.85New Balance Nimbus Miles: 165.75Asics 2160 Miles: 12.50Mizuno Waves Yellow Miles: 19.75Mizuno Waves Pink Miles: 470.56New Balance 950 Miles: 406.55Pearl Izumi's Iso Shift Miles: 247.45Asics Yellow Miles: 53.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.24Calories: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

3 easy miles around my house in Payson.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
2.007.009.00

Tempo workout:

Mile 1: 8:30

Mile 2:  7:30

Mile 3: 7:24

Mile 4: 7:20

Mile 5: 7:15

Mile 6: 7:15

Mile 7: 7:24

Mile 8: 7:30

Mile 9: 8:30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 mile run around Santaquin.  Average pace 7:55.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.003.008.00

6x800 repeats @ 6:30 average pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles at 8 minute pace, legs were killing me so I finished up with 20 minutes of hell on earth (elliptical).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Jul 17, 2011 at 20:00:05 from 24.10.191.18

hell on earth! haha. i like that one. i am a fellow elliptical hater, but sometimes it just must be done. good job.

anyway...welcome to the blog! you are quite speedy and it seems like you are very dedicated and ambitious. this blog is a great way to log your training and receive lots of support and encouragement in the process. best of luck with your training and your goals!

Slow milesFast milesTotal Distance
7.008.0015.00

Ran from Payson to my sisters house in Palmyra 11 miles, then ran to Springville and back with my sister.  15 miles, 7:57 pace.  First 11 miles were 7:47 pace, and then slowed down with my sister for the last 4.  Mostly flat with a few rolling hills.

Got home and my cousin that is staying with me wanted to go workout at the clubhouse.  I did an easy 20 minute cooldown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Fri, Jul 15, 2011 at 21:48:24 from 67.199.178.210

You're on the blog! Rachelle you should have told me. hehe Welcome!!!! :)

Slow milesFast milesTotal Distance
10.000.0010.00

AM:  Ran 2 miles from my grandma's house to the gym in Logan.  Lifted eights for 30 minutes and ran 5 miles on the treadmill.  Wussed out because it was hot and had my Dad come pick me up instead of running back. :)

 

PM:  3 miles in my new racing flats.  I want to ease into them but so far I am loving them.  They make me feel like I am flying.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Sun, Jul 17, 2011 at 11:55:56 from 174.23.239.10

It looks like you are very serious about running. I think we met by a monastery while running a 30k in April. You ran strong while I faded badly around mile 10.

Slow milesFast milesTotal Distance
2.000.002.00

2 easy miles around my neighborhood.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
4.007.0011.00

Tempo workout.  7 miles were at a 7:00-7:30 pace.

PM:  2 miles at the track with the dog. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Merri on Mon, Jul 18, 2011 at 18:15:59 from 160.7.252.148

Welcome welcome to the blog Rachelle!

Slow milesFast milesTotal Distance
8.000.008.00

Lifted weights for 25 minutes and ran 8 sweaty miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Merri on Tue, Jul 19, 2011 at 12:49:45 from 160.7.252.148

I hear you on the sweat. Were the heaters on in there today? It was hot.

From Lily on Tue, Jul 19, 2011 at 17:13:14 from 67.199.178.210

I call myself sweaty betty all the time! :)

Slow milesFast milesTotal Distance
6.253.009.25

Ran 4 miles outside in my new racing flats.  I am loving these shoes but definitely easing into them and not going too far too fast.  first 3 miles were easy, last mile @tempo pace 7:15.

Went home changed shoes and did 5.25 miles with 4x800 sprint intervals, 3:20, 3:18, 3:15, 3:10.

Asics Racing Flats Miles: 4.00New Balance Nimbus Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kira Bell on Wed, Jul 20, 2011 at 13:25:42 from 74.220.196.214

Well look at you! I was totally reading your other blog and thought "this girl better join frb" and you already have! ha. awesome run. The most I have ever run thus far is 10! I am still a newbie, but gaining momentum!

From Lily on Wed, Jul 20, 2011 at 15:35:59 from 67.199.178.210

Racing flats: I am a fan. Nice going today Rachelle!

From RAD on Wed, Jul 20, 2011 at 16:18:33 from 76.27.16.189

Nice workout Rachelle! It's wonderful to see another amazing runner on the blog! Is this the first time you've used flats or just this pair?

From Rachelle on Wed, Jul 20, 2011 at 16:23:40 from 159.212.71.199

RAD it is my first time ever. I am still a running virgin. I started with low mileage and loved them but realized they are forcing my calves to work harder.

Suggestions? I am debating about whether or not I should wear them for a 10k on Monday.

From RAD on Wed, Jul 20, 2011 at 16:39:17 from 76.27.16.189

Unfortunately I would have to concede to Lily here. I've never worn racing flats. I'm too slow for the 5oz difference in shoes to really matter :)

I would think, however, that if you did 4 comfortably today you should be fine for a 10K on Monday. But, that is just an educated guess. I've run a lot, but have never been brave enough to try racing flats...maybe someday :)

From Sue on Wed, Jul 20, 2011 at 18:27:35 from 63.248.41.148

Oh how fun! I just looked up your blog and realized who you were! I see you in the gym every morning and we usually run on the treadmills next to each other. (I think :) I can't believe how good you are for starting only a year ago! Some real natural talent. I only use my racing flats for races. If they are a good pair they should not need to be broken in after an initial try. I feel like they do help and I only avoid them if I am injured. The mileage on racing flats is so low (over 100 miles) and they are so pricey that I take them off first chance I get. Anyway I enjoy mine and I feel like they do help to shave seconds off when you get to the point that seconds matter.

From Lily on Wed, Jul 20, 2011 at 18:56:17 from 67.199.178.210

Rachelle you will be fine wearing the flats on Monday. A 10k isn't going to hurt you. Anything over that and I would be more cautious as you are just getting used to them. But like Susan said, they only last about 100-125 miles so you wanna take those things off as soon as you finish the race. No worries about your calves though. You'll be fine I think.

From Rachelle on Wed, Jul 20, 2011 at 20:21:26 from 66.7.127.115

Thank you so much for your feedback girls! It is so incredibly helpful.

And yes Susan that is me! :) I need to figure out how to get a picture uploaded.

Slow milesFast milesTotal Distance
8.050.008.05

Lifted weights and ran 8 miles on the treadmill.  Talked with the sweetest Susan who is totally going to kick my trash at the Speedy Spaniad.  So many fast runners in South Utah County.

I'm moving to Texas! he he

New Balance Nimbus Miles: 8.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Thu, Jul 21, 2011 at 15:30:21 from 67.199.178.210

See the thing with the speedy spaniard is you just never know what is going to happen on that course. Either way, it's gonna be a goooood time! :)

From RAD on Thu, Jul 21, 2011 at 16:50:36 from 76.27.16.189

Yes, all you speedy folks do live down there! I'm sure the race will be wonderful despite times - with all those great folks I don't know how it couldn't be! Nice work on that dreadmill.

From Merri on Thu, Jul 21, 2011 at 17:02:29 from 160.7.252.148

Susan is the best isn't she? And the bad news she's moving in August. Makes me sad.

From allie on Thu, Jul 21, 2011 at 23:23:35 from 24.10.191.18

nice 8-miler. best of luck at the speedy spaniard!

Slow milesFast milesTotal Distance
6.250.006.25

Ran a 2.25 mile warm up on the treadmill, lifted weights for 15 minutes.

Met up with my sister and ran the last 4 miles of the Speedy Spaniard course.  I wanted to run the entire course but the furthest she has ever ran is 3 miles so we decided to just run 4.  Fun morning running with the sister!

New Balance Nimbus Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
17.500.0017.50

Long run up the right hand fork of Hobble creek canyon and back down.  8:08 overall average pace.

Lots of elevation gain on the way up.  Hopefully my legs recover in time for the 10k on Monday.  If not oh well it was worth it, I love long runs!

New Balance Nimbus Miles: 17.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

4 miles at the track with the pup.  Waited until 9:30am and it was a little hot but not too bad.

New Balance Nimbus Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Rochelle on Mon, Jul 25, 2011 at 11:00:57 from 64.0.193.17

I am definitely not liking the heat and running! But I'm not ready for winter!! Good job and yes I signed up - but I have no clue what I"m doing! LOL

Race: Speedy Spaniard (6.2 Miles) 00:44:29, Place overall: 17, Place in age division: 4
Slow milesFast milesTotal Distance
1.806.208.00

Woke up at 5am and wanted to go straight back to bed.  he he  Got up, got ready and off I went to pick up my packet.  I got a little confused about where I was suppose to go to pick up my packet but finally figured it out and was ready to go.  I met up with my friends Julia and Nikki.  We chatted about the race a bit, and I did a .75 mile warm-up.  I would to have done longer but time did not permit.

By the time I was done with my warm-up it was time to go.  My goal for this race was to run smart and not feel like I was going to die the entire time. (I have had a terrible tendency of going out to fast in the past.)  I knew the race was competitive and I knew I couldn't hang with the fast runners so I told myself to just run my own race and not start out too fast.  Ultimately I had a goal of finishing in 45 minutes.

Mile 1:  This mile was mostly uphill and I tried to focus on controlling my breathing and taking it easy. 7:20 pace

Mile 2:  Mostly downhill.  I tried to still stay controlled but probably went a little too fast.  I was feeling good and was enjoying the cool air.  6:54 pace

Mile 3:  Still felt good and kept repeating in my head "smooth, strong, fast".  I felt like I was running really smooth and I was happy with that.  7:06 pace.

Mile 4:  Pace slowed a little bit but I was still feeling okay.  I met up with Susan at about 3.4 and we ran together until the water station.  7:24 pace

Mile 5:  I stopped at the water station because I was feeling a bit dehyrated and never was able to pick up my pace as much as I would have liked too.  7:24 pace

Mile 6:  I was feeling sluggish and ready to be finished.  Luckily I saw my sister at 5.25 and she ran with me for a minute, took some pictures, and helped to encourage me.  7:35 pace

Mile 7 (.17):  Kicked it in for the final shoot and finished strong.  6:35 pace

I did not beat my previous PR of 44:01 but overall I felt really good and happy with the way I ran.  I am running another 10k on a flat course on August 6th and hoping I can take what I learned from this race and set a new PR.

Congrats to everyone that ran today!!  Lots of amazing talent out there.

Me and my sister ran a 1.25 mile cool down after the race.  It was a fun day and nice to have a short work week. :)

Time to prepare for the Timpanogoes Half Marathon this Saturday!!

Asics Racing Flats Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JulieC on Mon, Jul 25, 2011 at 14:35:15 from 71.35.250.113

Looks like you are on course for some great running moments/PRs!! Way to go today. I love running races when I don't feel like dying the whole time. That is a great goal to have in finishing. Cool air? really I was feeling way too warm at the start. must lose this jello tummy. GOOD LUCK SATURDAY!! :D

From Tara on Mon, Jul 25, 2011 at 15:02:31 from 75.162.70.60

Nice race, that was a fun course! Smooth, fast, strong...or however it goes, i like it!

From Burt on Mon, Jul 25, 2011 at 15:11:44 from 206.19.214.144

Great job on reaching your goal. Good luck at Timpanogoes.

From Sue on Mon, Jul 25, 2011 at 15:54:38 from 63.248.41.148

Nice work Rachelle! Thanks for running with me for a few minutes. It did help! Nice job on the race! You are awesome!

From Lily on Mon, Jul 25, 2011 at 19:04:10 from 67.199.178.210

Way to go today! You did a good job keeping your cool in that first mile. That uphill can really get the best of a good runner if they try to charge it. :)

I am still considering running the Timp half on saturday. so it would be fun to hook up there!

From allie on Mon, Jul 25, 2011 at 19:35:28 from 24.10.191.18

nice job today! you ran great. congrats.

best of luck at timp half. i am running it as well, so i'll look for you. (lily - do it!)

burt - what? timpanogoes? is that in arizona?

From Kelli on Mon, Jul 25, 2011 at 20:10:56 from 71.219.99.3

GOOD and HAPPY---that makes the race a perfect one! Nice job!

From Burt on Mon, Jul 25, 2011 at 20:44:57 from 206.19.214.144

I'm gonna timp your nogoes allie!

From Merri on Mon, Jul 25, 2011 at 23:13:56 from 160.7.252.148

Great job today & good luck on Saturday!!!

Slow milesFast milesTotal Distance
9.500.009.50

25 minutes of upper body weights at the gym and then 9.5 miles on the treadmill.

New Balance Nimbus Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
8.500.008.50

Ran 8.5 miles outside around my house, 1:06.  I need to find a new place to run because I am pretty bored with Payson.

Did a 20 minute cooldown on the elliptical followed by 15 minutes of weights.

Asics 2160 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

lifted weights and then ran 8 miles on the treadmill.  I should probably taper for the half Saturday.  oops!

New Balance Nimbus Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Thu, Jul 28, 2011 at 18:50:01 from 67.199.178.210

Get your taper on girl :)

Slow milesFast milesTotal Distance
6.000.006.00

6 miles around the orchards in Santaquin. 

Mizuno Waves Yellow Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Fri, Jul 29, 2011 at 13:50:59 from 67.199.178.210

I bet it was very beautiful!

From Kira Bell on Fri, Jul 29, 2011 at 14:37:15 from 74.220.196.214

Oh fun! Gah, I really need to run outside, I bet it smelled and looked amazing :)

From allie on Fri, Jul 29, 2011 at 18:30:22 from 24.10.191.18

ooh...peach orchards? plums? onions? nice run!

From Burt on Fri, Jul 29, 2011 at 18:35:15 from 206.19.214.144

allie has layers!

Race: Timpanogos Half Marathon (13.15 Miles) 01:30:15, Place overall: 14, Place in age division: 4
Slow milesFast milesTotal Distance
3.0013.1016.10

Everything went wrong for me this morning.  Got up to the top of the mountain and my garmin wouldn't turn on......dejavu to UVM where my watch wouldn't work, awesome!  (anyone have garmin 205 and had this problem?  It is fully charged but will not turn on.)

Anyway as I paced around in a frenzy trying to figure out what to do I threw my drop bag into the bus and started to warm up.  When I got to the top I realized I had left all of my chomp blocks in my drop bag....awesome!

My friend Jorge had extra fuel and gave me a 2x caffiene Gu (never tried caffiene but hey everything was going wrong so couldn't hurt to just try out something new in a race right?)  The race started about 20 minutes late and I was pretty frustrated thinking there was no way I could possibly PR without knowing my splits.  Oh well I decided to just run and not think about it.

Miles 1-4 I felt like I was running fairly slow my breathing was controlled and I was still pissed about the lack of garmin.

5-7 Maybe I sped up?  I really don't know.  I ate the Gu around mile 6 and was feeling pretty good.  I wasn't getting passed, but I also wasn't passing anyone.

7-9  Still felt okay but definitely like I was running slower than I had at AF half.  I ran into someone at mile 8 and she said we were at 52 minutes.  I was like okay maybe I can do this.

9-11 Ate another GU and was crashing hard.  Got passed by the 1:30 pacer and thought about giving up.  I had no idea what my time was and felt like there was no way in hell I would beet my old PR.

11-13 Asked someone what the time was at mile 11 and he said 1:15.  He told me if I ran 7 minute miles I could still break 1:30.  This definitely motivated me and I picked it up as much as I could.  I felt like crap and did not believe him as the 1:30 pacer was at least 100 feet ahead of me.

13.1  It was a blind turn into the finish and had I known I was 15 seconds away from breaking 1:30 I may have picked it up a bit more.  There was no clock at the finish when I ran in so I waited around to see my official time.

1:30:15!  I was happy and come to find out the 1:30 pacer actually finished in 1:28.  I am bummed I don't have my splits but it was a fun race and may have actually helped me mentally to run without a watch.  Weird how our watches control us sometimes.  I was glad to prove to myself that I am capable of running good without it.

Lots of awesome runners out there today.  Congrats to everyone who ran!!

 

PM:  2 mile shake out.

New Balance Nimbus Miles: 14.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Sat, Jul 30, 2011 at 13:59:34 from 174.23.219.156

Excellent job, Rachelle. You are getting fast very fast. Hopefully I can try to keep up with you at another race sometime.

From Lily on Sat, Jul 30, 2011 at 14:31:44 from 67.199.178.210

Wooohoo! Nice job out there Rachelle! I decided not to do it, but I thought about you all during the morning. You are doing GREAT!

Merri and I are running 19 or 20 this week. Wanna join? I think on Friday. Just msg me or I can private msg you my cell number k :)

From Steve Piccolo on Sat, Jul 30, 2011 at 14:33:27 from 67.2.46.110

Nice job on your race. That's a great time. One time I had an issue with my Garmin 205, and I had to reset it. If you just Google it, you should find how to do that. You have to hold down certain buttons for a few seconds. If that doesn't solve it, maybe the battery died or something.

From Kelli on Sat, Jul 30, 2011 at 16:20:23 from 71.219.99.3

NICE JOB!!!! This race was a PR even with everything going wrong, so that is a plus!

I have had my Garmin be dead or have forgotten it for races and it is an entirely different ball game for sure. Sometimes I like it, sometimes not! On the way UP the canyon (I ran the full today) we lost reception on our Garmins a lot in the last 3 miles. Maybe that is why yours would not sync up. Who knows!

From Tom on Sat, Jul 30, 2011 at 19:00:12 from 67.199.180.90

Great job on the race! Looks like you paced it very well even without the Garmin.

From Andy on Sat, Jul 30, 2011 at 22:14:54 from 159.212.71.25

Great job. Not sure but I think that I was behind you for most of the race and passed you with about 1.5 miles to go. Racing naked every once in awhile is a good thing becasue it teaches you how to dial into your true race pace.

From Rachelle on Sat, Jul 30, 2011 at 22:22:45 from 66.7.127.115

Thanks so so much everyone! I really appreciate your comments.

Kam- Thank you and I promise you are much faster than me. This course was a cheat.

Lily- I am so excited to run 19 with you. Hopefully I can keep up. :)

Steve- Thanks so much for the advice. It is so weird because of course it is working just fine now. I will definitely google that.

Kelli- You are just my hero. Congratulations girl!

Tom- I am not sure I paced it well but I still PR's so oh well!

Andy- You probably did pass me in the end. I was struggling. Congrats to you on a great race.

From Kira Bell on Sun, Jul 31, 2011 at 03:36:22 from 160.7.243.169

NICE!!!!! You are such a positive person! I love that about ya! Great job on the race and way to always see the positive in yourself as well as in others!

From allie on Sun, Jul 31, 2011 at 12:20:02 from 24.10.191.18

nice job, rachelle! you ran great yesterday. sorry about the garmin issues, but it looks like you did just fine without it. the lack of pace feedback during a race can be frustrating, but so can the beeps and whistles. you did a great job pacing yourself and keeping up a strong effort all the way to the finish line. congrats on the new PR!

From Sue on Mon, Aug 01, 2011 at 14:15:39 from 63.248.41.148

WOW! Incredible! I hope to be like you one day :) Good job!

From Scott Wesemann on Mon, Aug 01, 2011 at 19:03:23 from 66.239.250.209

Wow! Fast race, especially with all of the issues you had. way to keep it together. Sounds like a really fun race.

From Scott Wesemann on Mon, Aug 01, 2011 at 19:05:12 from 66.239.250.209

I just noticed you are a telecom manager for IHC. So I work for a telecom company and I used to manage the IHC account :)

From gdoc on Mon, Aug 01, 2011 at 19:37:57 from 98.202.195.25

To power the unit back on, press the "Mode" and "Reset" buttons at the same time. Let go of those two buttons, press the power button, and the unit will turn back on."

I have had this happen a lot with my 205 and this reset seems to work.(sometimes I press all 3 at once and it works)

Nice race!

From Smooth on Mon, Aug 01, 2011 at 19:52:14 from 67.2.116.101

EXCELLENT race even with everything going wrong! You ran a GREAT time! WAY to power thru! THANKS for saying hello and introducing yourself when you flew by me! You are one FAST chica! :)

From Merri on Tue, Aug 02, 2011 at 19:04:24 from 160.7.252.148

What an awesome time for having so many things go wrong. :) Good job girlie!

Slow milesFast milesTotal Distance
3.000.003.00

3 easy miles with the pup.  My legs feel suprisingly good considering the downhill of yesterdays race.  I may still hold of on tomorrows scheduled tempo run to make sure I give my body enough recovery time.

New Balance Nimbus Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

9 miles on the treadmill at the gym.  Legs are recovering well from the half on Saturday but these were still very slow miles.  Forgot the exit in SF was closed and had to take the detour through Springville. grrr!

PM:  1 measly mile with the dog.  My dog is not a very good heat runner, it was SLOW.

New Balance Nimbus Miles: 9.00Mizuno Waves Pink Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kira Bell on Mon, Aug 01, 2011 at 13:49:02 from 74.220.196.214

Nice Mileage for a Monday! Way to start out a great week!

From allie on Tue, Aug 02, 2011 at 00:11:24 from 24.10.191.18

great run! wow, i am still so sore today (i'm a wuss) -- nice job on the 10 miles.

Slow milesFast milesTotal Distance
12.000.0012.00

2 mile warm up on the out and back by my house and then ran to Santaquin and back.  Today was one of those runs where I felt like I could have run forever.  Too bad I had a job to get to.  7:51 AP.

My Napa Valley Ragnar team is looking for a female runner.  It is September 17-18 and runs accross the Golden gate bridge and through wine country in California.  Should be a lot of fun.  Let me know if your interested or know anyone who might be.  We will be carpooling to cali and staying with my Aunt so cost should be relatively low. :)

PM:  2 easy miles on the treadmill.  30 minutes weights.

New Balance Nimbus Miles: 2.00Mizuno Waves Pink Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 120.20Calories: 0.00
Comments
From Burt on Tue, Aug 02, 2011 at 15:05:07 from 206.19.214.144

I want to do it. I might be able to pass as a woman with my man boobs. Ask Lily.

From allie on Tue, Aug 02, 2011 at 21:06:04 from 24.10.191.18

gross burt. i will never understand you.

nice run today, rachelle. those dang jobs always get in the way of running more miles :)

From Burt on Tue, Aug 02, 2011 at 21:28:34 from 206.19.214.144

Jealous allie?

From Andrea on Wed, Aug 03, 2011 at 14:20:56 from 72.37.171.52

I would join if I didn't have family coming in that weekend. Sounds like a ton of fun and CA is beautiful!

Slow milesFast milesTotal Distance
8.002.5010.50

Ran to the Payson HS track 3.75 miles.  It is a lot of uphill and AP was 8:16.

5x800's.  My goal was 6:20 pace and I did pretty good. 1-3:04, 2-3:01, 3-3:06, 4-3:04, 5-3:05.  100 meter rest in between repeats.

Ran back home 3.75 miles 8:01 AP.  Legs were shot on the way home but it was a great workout!

Mizuno Waves Pink Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JulieC on Wed, Aug 03, 2011 at 11:40:03 from 207.108.177.96

: D. wow and with ONLY 100 meter rest!! IMPRESSIVE FOR SURE!! :D

From Burt on Wed, Aug 03, 2011 at 11:51:53 from 206.19.214.144

Yeah, that's very impressive. You should be able to smash that 5k PR.

From Jake K on Thu, Aug 04, 2011 at 18:08:50 from 155.100.226.53

Rachelle, thanks for the comment about my blog! I'm glad you liked it... we try to post a mix of running and non-running stuff on there.

This is an EXCELLENT workout that you did... especially considering you took a short rest b/w the reps. I think you can probably crack that 20 minute mark right now! This blog is a great source of information and inspiration... keep up the great work and have fun doing it!

Slow milesFast milesTotal Distance
6.250.006.25

Boring I want to stab myself in the eye with a pencil treadmill miles.  8 min AP

New Balance Nimbus Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Thu, Aug 04, 2011 at 11:53:17 from 67.199.178.210

the dreadmill girlfriend. We coined the phrase for a reason :)

From Kira Bell on Thu, Aug 04, 2011 at 12:00:25 from 74.220.196.214

hehe! You were so funny today. "how long did you go for?" :P You are so cute in your bright yellow! You ran next to my friend Jessica! She is training for las vegas Marathon! Do you know her? Great work out!

From Rachelle on Thu, Aug 04, 2011 at 12:18:40 from 159.212.71.173

I usually love the good ole mill. But not today. No bueno!

Kira- yes I have talked to jessica a few times, she is SO NICE! I have tons of friends running the Vegas marathon I will have to tell her. I think I am going to do the half. You should do it?

From Kira Bell on Thu, Aug 04, 2011 at 12:24:13 from 74.220.196.214

She is nice! Just like you! So many fun peeps in the running world huh? :) I want to run a half, but I feel a little bad paying money when my honey is out of a job :( So we shall see ! in the mean time... I shall be practicing ;) ;)

From Rachelle on Thu, Aug 04, 2011 at 12:30:01 from 159.212.71.173

The Vegas half is definitely pricey. If you are looking for cheaper options you should consider Mt. Nebo, if you use code "timphalf" you save $5 and it makes it $40.

Or there is an all girls marathon on Aug 27th called Utah Runner Girls half and if you use code "girl25" you save $25 making it like $35. :):)

You are so ready for a half btw!!!

From Kira Bell on Thu, Aug 04, 2011 at 12:37:06 from 74.220.196.214

*stunned face* You really are so nice! Why thank you soooo much, 1- for the good deals, and 2- for the flattering comment, I dont feel ready, but I see so many people do it so I know its doable :)

From Burt on Thu, Aug 04, 2011 at 12:38:32 from 206.19.214.144

Don't stab yourself in the eye with a pencil. You could get lead poisoning. Ok Rachelle? If that really is your name. The bib in your profile picture says AMY!!!

From Rachelle on Thu, Aug 04, 2011 at 12:55:16 from 159.212.71.173

Kira you are too cute! I know you have ran 8 miles, and if you can run 8 miles you can definitely do a half. I think the Nebo one would be perfect for a first half because it is a nice gradual downhill the entire way. And it is Sept 10th so that would give you a full month to train. I would love to do 9-10 miles with you anytime.

Burt- so funny you noticed my Alias. ;)

From allie on Thu, Aug 04, 2011 at 16:45:49 from 161.38.218.168

eek! is the pencil sharpened?

nice job with the treadmill miles. i used to put quite a bit of miles in on the TM (up to 60mpw!) but then one day i just snapped -- i couldn't stay on for longer than 2:00. i have now been TM free for 15 months. maybe someday i will go back, but only if they find a way to make gyms odorless.

but TM or not, great job on getting in a good run at a nice solid pace. keep it up! :)

Slow milesFast milesTotal Distance
5.003.008.00

Started out slow at 8:15 pace and focused on running positive splits and hitting marathon tempo pace.  I even conquered my own little Veyo hill.  :)  Overall pace counting the warm up came out at 7:41 and last 3 miles AP was 7:24.  I know thats not fast for most but it is to me!

Did core work at home.

20 mile LR tomorrow with Merri and Sue!  I hope I can keep up, eeeek!

Mizuno Waves Pink Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kira Bell on Fri, Aug 05, 2011 at 12:22:57 from 74.220.196.214

Psh. 8:15 is fast for me. In fact I ran that today for a total of like 2 minutes. Ha. way to be! You rock

From Burt on Fri, Aug 05, 2011 at 14:16:07 from 206.19.214.144

Hey relax Rachelle. You're way too nervous. You won't even make it out the front door at this rate.

From Burt on Fri, Aug 05, 2011 at 14:16:13 from 206.19.214.144

Just kidding.

From Julie on Fri, Aug 05, 2011 at 16:32:11 from 67.199.162.82

You are so good. Nice work. I am assuming you are training for St. G then if you are doing your own Veyo hill?

Slow milesFast milesTotal Distance
20.150.0020.15

Started running at 4:30am (in the dark) with Merri and Susan.  It was such a fun run and these girls were a lot of fun to talk to.  We hit a lot of wind and hills in Mapleton but overall AP was 8:33 with the last 2 miles at 7:36 pace.  Thanks Merri and Susan for letting me run with you and pushing me at the end.

 

Mizuno Waves Pink Miles: 20.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Sat, Aug 06, 2011 at 14:11:33 from 67.177.21.60

Wow 20 miles? I think your workout today was way more impressive than my race! One of these days I'll get up in the 20 mile range :o)

From Sue on Sat, Aug 06, 2011 at 14:30:52 from 63.248.41.148

You rock Rachelle. It was a really fun run! I loved it!

From allie on Sun, Aug 07, 2011 at 00:50:57 from 24.10.191.18

awesome job on the 20 miler! way to push the pace at the end -- that's the kind of training that gets you through the final miles of a race. are you planning on running TOU?

Slow milesFast milesTotal Distance
1.003.004.00

Took the dogs to the Salem Hills track with the great intent of getting the dogs some exercise and doing a very easy recover run after yesterdays 20 miler.  Note to self:  The track is not a good place for a recovery run.  7:34, 7:17, 7:06, 6:54, overall average 7:13. 

The weird thing is that I didn't feel like I was pushing too hard the entire time and my breathing was very controlled.  Hopefully this means I'm getting in better shape.

Asics Racing Flats Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
4.007.0011.00

20 minutes weights and 9 treadmill miles @ 7:24 overall AP.

PM:  easy 2 mile shake out with the pup.  Wasn't planning on running but it is just such a nice night out I couldn't resist being outside.

Asics Racing Flats Miles: 2.00New Balance Nimbus Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Mon, Aug 08, 2011 at 11:34:19 from 67.199.178.210

I wanted to come over and chat at you today, but I got so involved in my weights I forgot. Are you going to do a long run this week? If so when? If not, no worries! :)

From Rachelle on Mon, Aug 08, 2011 at 15:43:41 from 199.190.170.31

Hey Lily! My tentative plan is 18 on Friday with a few friends possibly in Provo. I will let you know more when I figure it out. :)

Slow milesFast milesTotal Distance
10.200.0010.20

10 miles outside around Payson farm land and Santaquin orchards, mostly flat, no music, nice morning.  My legs felt pretty heavy and I was tired when I finished.  I think I definitely ran way too fast for a recovery run 7:39 AP.  I need to work on making easy recovery runs easier.

Anyone in Utah county interested in joining me for medium LR (10-12 miles) every Tuesday morning? 

Mizuno Waves Pink Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Tue, Aug 09, 2011 at 14:57:43 from 161.38.218.168

how about thursday? i will be in the utah county area, probably in spanish fork with lily. want to join?

From Rachelle on Tue, Aug 09, 2011 at 23:07:05 from 66.7.127.115

I'd love to run with you speedy mcspeedsters but I might have to wear my roller blades. :)

Let me know time and place and I will try to join or follow close behind.

From Sue on Wed, Aug 10, 2011 at 00:21:23 from 63.248.41.148

I would LOVE to run in Payson with ya! That would be a nice change. Next Tuesday would work for me. We will see if I can keep up. You amaze me!

By the way I have your vest! I will keep it in my car til I see ya at the gym.

Slow milesFast milesTotal Distance
6.250.006.25

AM:  Today was suppose to be a track workout but since I have ran fast all week and it was pitch black when I woke up I decided to make it an easy day. 

Went to the gym and did 30 minutes weights (triceps, biceps, shoulders) and then an easy 6 miles on the treadmill.  I may hit the track tonight for a little speedwork, we shall see what the evening brings.

Mizuno Waves Pink Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Wed, Aug 10, 2011 at 11:49:30 from 67.199.178.210

I woke up late today. Boo! Any yeah why does it have to be so dark in the mornings again already? Sheesh feels like summer just started.

From allie on Wed, Aug 10, 2011 at 11:54:02 from 161.38.218.168

i woke up late too :( hence, the short stack run. nice job today with the run and the weights.

summer....hang on. one. more. month...

Slow milesFast milesTotal Distance
9.002.0011.00

 AM:  8 miles on the treadmill and 15 minutes weights.

PM:  3 miles, last 2 were at half marathon tempo pace. 7:16, 7:24

Asics Racing Flats Miles: 3.00Mizuno Waves Pink Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Merri on Thu, Aug 11, 2011 at 12:12:57 from 160.7.252.148

why was 6 afraid of 7? because 7 ate 9. Nice job on the 8. :)

From Kira Bell on Thu, Aug 11, 2011 at 12:16:40 from 74.220.196.214

You were so sweet to me today. I really appreciate you taking the time and even inviting me to come run with you this weekend. You have got to the sweetest girl to invite me for yogurt and runs! Not everyone is so welcoming and inviting! I should probably go easy on my knee this week. Going to try and do 4 easy miles tomorrow. We shall see what that brings. Have a good day!

Slow milesFast milesTotal Distance
14.000.0014.00

10 miles with the amazing Susan and then 4 miles with my sister afterwards.  Overall pace was slower (8:45ish?) but the conversation was great and it was a fun morning running with great friends!

Mizuno Waves Pink Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kira Bell on Fri, Aug 12, 2011 at 12:51:19 from 74.220.196.214

NICE!

From Burt on Fri, Aug 12, 2011 at 14:02:09 from 206.19.214.144

double nice.

From Sue on Fri, Aug 12, 2011 at 15:51:09 from 63.248.41.148

Ha I am glad you got 4 more miles in you super woman! It was such a great run. Next time we will be more speedy :) I think we just had so much fun talking!

Race: Dash For Donation 5k (3.25 Miles) 00:21:45, Place overall: 2
Slow milesFast milesTotal Distance
6.503.259.75

Today was the annual Dash For Donation 5k that my family runs in honor of my brother Trevor who passed away in 2009.  Trevor was an organ donor and my entire family and a few friends ran in honor of him.

I woke up early and ran 4.5 miles before the race.  I knew I wanted to get extra miles in and with all of my family being there and me being team captain I knew I wouldn't get them in at the race.

Got to the race and had no time to warm up as I had expected.  I wasn't planning to "race" this but once the gun went off I just kind of went for it and enjoyed every second of it.  The race was in Sugar House park so it was pretty hilly but I ran consistantly and had a great time.

Mile 1:  6:39

Mile 2:  6:48

Mile 3:  6:38

The course was long .25: 6:41

Overall time 21:45 with a 6:41 average pace.  I think that on a flat, 3.1 course without dodging walkers I am getting alot closer to a sub-20.  My time at 3.1 was 20:45!  Regardless for not planning to race I think I did really well.

Ran back afterwards and ran my Mom in!  Her very first 5k with all the hills in 36 minutes.  It was so exciting to see many friends and family accomplish their first race and all for such a great cause.

You can read more about the day on my blog.  www.runningfortrevor.blogspot.com

 

Asics Racing Flats Miles: 5.25Mizuno Waves Pink Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Sat, Aug 13, 2011 at 20:55:29 from 67.2.32.146

It sounds like a great event, and a fun, memorable morning for your family.

From Andrea on Sat, Aug 13, 2011 at 21:53:12 from 67.177.21.60

Great race! You are definitely close to that sub-20 5k!

From Jake K on Sat, Aug 13, 2011 at 21:55:32 from 67.177.21.60

You need to find a flat, fast 5K course Rachelle! Those hills is Sugar House can be tough, not to mention going around people. I think you are very close to sub 20!

From allie on Sun, Aug 14, 2011 at 01:53:52 from 24.10.191.18

what a great event to honor your brother. nice job, rachelle. SP is not an easy course for a 5k, and that's a great time. if you want a fast, flat 5k, you should come do the dart challenge 5k next weekend. i bet you could get a sub-20 there for sure.

http://dartchallenge5k.blogspot.com/

From Burt on Sun, Aug 14, 2011 at 01:56:44 from 72.223.91.148

You are so cool Rachelle.

Slow milesFast milesTotal Distance
3.250.003.25

A few easy miles with the dog this morning.

Mizuno Waves Pink Miles: 3.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
4.755.009.75

15 minutes weights (triceps)

4 mile warm up 8 minute AP

5.5 miles @ tempo pace AP 7:10

ran out of time so only got a .25 cooldown. 

New Balance Nimbus Miles: 9.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Sue on Mon, Aug 15, 2011 at 23:36:28 from 63.248.41.148

Jeepers girl! Are you sure you are human? :D Awesome pace!

Slow milesFast milesTotal Distance
13.000.0013.00

Such an awesome run this morning.  Ran my 2 mile warmup while it was still dark on the dead end road by my house.  When the sun came out I headed to Santaquin.  Ran up around West Mountain and finished the loop back to Payson.  Lots of hills but overall I felt good.  Didn't stop once the entire time (not even for water. oops!). 11 miles with an overall AP of 7:44.  A little too fast for medium long recovery run but I just felt so good that I decided to go with what felt natural.

PM: went to the gym to lift weights and then ran 2 easy miles on the treadmill.

Asics Racing Flats Miles: 2.00Mizuno Waves Pink Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
6.003.009.00

Ran to the Payson High School track 4 miles.  Just the warm up today felt hard and I had to stop once just to catch my breathe.  I knew this was a bad sign for my speed workout.

6X800's @ 3:05 average.  2:56, 3:04, 3:04, 3:07, 3:07, 3:08 200 meter RI.  These repeats kicked my butt today and I really really wanted to quit.  My times are not terrible but it was HARD and I felt awful.  I think the main problem is that I did a leg workout last night and so my legs felt really really heavy.  Note to self:  Do not work legs the day before speedwork.

Ran the shortcut back to my house. 2 miles.

Mizuno Waves Pink Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Wed, Aug 17, 2011 at 11:43:51 from 72.37.171.52

Great workout Rachelle - especially after strength training on the legs!

What are your upcoming race plans?

From Lily on Wed, Aug 17, 2011 at 11:53:07 from 67.199.178.210

Nicely done. Are you running hobble on Sat?

From Merri on Wed, Aug 17, 2011 at 13:00:19 from 160.7.252.148

I gotta get back to the track...maybe Saturday. :) Nice job!

From JulieC on Thu, Aug 18, 2011 at 22:44:35 from 168.103.184.148

200 meter RI that is not much!!! you ran quite well with that and sore heavy legs, good job ;D.

Slow milesFast milesTotal Distance
7.750.007.75

Slept in this morning and it felt good. he he!  Got to the gym in time for 15 minutes weights, 28 minutes elliptical (that has got to be a record) and 4.5 miles on the treadmill.  My legs needed an easy day after my speedwork yesterday.

I am planning to run 20 Saturday if anyone is up for an adventure.  Starting at the Hobble Creek golf course and running up to the start of HC half marathon and then back down with the race.  Should be fun!

PM:  3.25 miles easy.  Or at least it felt easy.  When I checked my pace I was suprised to see 7:30 AP.  Either this means that my fitness is getting better or I am really terrible at gaging "easy".

New Balance Nimbus Miles: 4.50Mizuno Waves Pink Miles: 3.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Sue on Thu, Aug 18, 2011 at 11:46:04 from 63.248.41.148

You are a machine! I am too much of a wimp to join you on Saturday. There is a slim possibility that I might run the race though so we will see.

From Lily on Thu, Aug 18, 2011 at 12:35:44 from 67.199.178.210

I hope you find me! :)

From Merri on Thu, Aug 18, 2011 at 15:04:12 from 160.7.252.148

Nice job & good luck on Sat w/ the 20. I'm sure you'll find someone to join ya.

From Kira Bell on Thu, Aug 18, 2011 at 15:20:00 from 74.220.196.214

It's good to give your legs a break every once in a while, and extra sleep is ALWAYS a bonus! This will help you run your 20 on Sat! Good luck!

From allie on Thu, Aug 18, 2011 at 19:02:46 from 24.10.191.18

that sounds like fun. i wish i could join you but i will be racing in land far, far away. good luck with the 20.

nice job sleeping in this morning. i am jealous.

From Carina on Thu, Aug 18, 2011 at 20:49:54 from 204.15.86.83

Nice running. Gaging speed is something that I still don't do well, but having 7:30 feel easy is awesome, way to go!!!

Slow milesFast milesTotal Distance
8.000.008.00

Slept in again this morning and not on purpose this time.  Oh well I still managed to get in 8 hot, sticky, wet miles.  7:54 AP!  This run felt hard towards the end even though my pace was easy.

Mizuno Waves Pink Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kira Bell on Fri, Aug 19, 2011 at 13:09:28 from 74.220.196.214

Very descriptive run! haha Niiiice! :) Good job!

Slow milesFast milesTotal Distance
20.660.0020.66

Probably one of my favorite training runs to date.  I started out at the Hobble Creek Golf course and ran the 7 miles up to the start of HC half marathon.  7.15 miles @ 8:10 AP.  It was not nearly as steep as I had anticipated and actually felt really good and dare I say easy?  I felt like I wasn't pushing at all but just enjoying the scenary and the cool morning air.  The hardest part about this 7 miles was dodging the buses that were driving up and down the canyon.

Anyway Once I got to the top I chatted with a bunch of friends and prepared to pace my friend Ashley to a PR.  The race started late which I guess is tradition or something?  Anyway we finally started around 7:50 I think.  My friend was going for a 1:45, 8 min AP.  The start was incredibly chaotic and I tried to keep her calm and just ease into a pace.  We probably started a little fast for her but it was difficult to find a steady pace with all of the people and the gradual downhill grade.  Once we finally settled into a comfortable pace something crazy happened.  I fell flat on my face hard!  I am not usually a clumsy runner and I'm not real sure what happened but I just got right up and kept going not wanting Ashley to get off pace.  This was right after the 3 mile aid station and I figured I would get a bandaid at the next station.  I could tell I was cut up but just kept going because it wasn't bad enough to slow down.  We kept a good 7:55 pace and I went ahead of her a bit to get to the aid station in hopes they would have a bandaid.  I was not in pain but I was bleeding kinda bad.  When I asked for a bandaid at the aid station there response was "why would we have bandaids?"  Hmmm maybe because its an aid station!  Anyway I got water for Ashley and helped hand out water for a bit until she got there.  We carried on and I just decided I would worry about my bleeding arm at the finish.  Once we got to the golf course (mile 7) Ashley slowed down quite a bit.  I think she wore herself out in the beginning and her pace slowed to a 9 min AP.  I could tell from her breathing that a PR was going to be difficult but we just kept moving forward.  It was getting hot but I felt really good running a slower pace.  I though a few times about whether or not I would have ran good had I been "racing".  But it didn't really matter, I was having fun and getting my 20 miles in.  Towards the end Ashley really started to hit a wall.  It was hot and I think she was a little dehydrated and she also started getting stomach cramps.  At mile 12 I encouraged her to push it and we ran pretty hard to the finish finishing in just over 1:50.  It was not a PR for her but it just wasn't her day and she still did great.

After we finished I ran back for my friend Julia and ran her into the finish.  Finally after getting some water and talking to a few friends I headed over to the medic tent to get my arm looked at.  They said it is a deep cut and might need stiches.  But they slapped some neosporin and a bandaid on it and off I went.  I still cannot believe I fell, but I am really glad I wasn't racing because it would have totally messed me up.

Anyway overall it was a fun day.  20.66 miles with an overall AP 8:30.  I kinda wanted to finish it out and just run 6 more miles.  I felt really good today.

Mizuno Waves Pink Miles: 20.66
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Sat, Aug 20, 2011 at 15:10:17 from 67.177.21.60

You have really been putting in the miles! I bet your friend really appreciated your help. It definitely got hot very quickly today.

From Carina on Sat, Aug 20, 2011 at 16:39:37 from 174.253.180.168

What a fun morning! And what a great friend you are to pace your friend. The racing atmosphere is the best :)

From Lily on Sat, Aug 20, 2011 at 16:48:07 from 67.199.178.210

It was good to see you! You are just so cute! Running up the course, oh my, you are my hero Rachelle! We should do it together soon. I have been thinking about doing that anyway! :) Thanks for the kind words today. That means a lot.

From Kelli on Sat, Aug 20, 2011 at 19:24:33 from 71.219.67.82

Yes, that race is always late and it is way too hot this time of year to not start on time! It is ridiculous.

Sorry about the fall, that is a bummer. i am a totally clumsy runner, so i feel your pain!

Even though your friend did not PR, I am sure you helped her to be faster than she would have been otherwise! Bummer that it was not her day, but she still pushed so that is GOOD!

Now, next year, start at the finish line and run all the way up and have yourself a marathon! That would be FUN!!!!

From JulieC on Sat, Aug 20, 2011 at 19:43:00 from 70.56.111.250

totally bummed about your fall too!! I fell in a 5 k run and wimped out and got a ride back to the hospital (the start of the race here in AF) and they cleaned me up with scrub brushes to get all the gravel out!! I could not focus after that. WAY TO GO and hang tough through your 20+ miler!!! : D

Slow milesFast milesTotal Distance
2.002.004.00

Took the dogs to the track to do an easy workout and let them get some exercise.  The plan was to run easy for 30 minutes.  Again the track is the absolute worst place for easy runs and my last 2 miles were 7:10 and 7:11.  That is fast for me.  It was hot out too!

On a positive note my legs feel good considering yesterdays 20+ miler and all of the elevation change.  My battle wounds from yesterdays fall are also surfacing.  Bruises all over my arms and hips and a little bit of road rash.  Man I feel like an idiot for falling and hope that my cut heals on its own without stitches.

Mizuno Waves Pink Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
5.006.2511.25

Lower body weights for 15 minutes.  3 sets of 12 squats with 25lb weight, and alternating lunges with 12lb weights.

3 mile warm-up at 8 min AP, 6.25 mile tempo 7:08 AP.

Time to seriously focus on my diet and try to lose 3-4lbs before I start tapering for STG. 

PM:  2 mile out and back with the pup.

New Balance Nimbus Miles: 2.00Mizuno Waves Pink Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kira Bell on Mon, Aug 22, 2011 at 12:13:07 from 74.220.196.214

I am trying to work more on my diet too! Looks like we all are trying to do better! There we go, we got a support team!

From Sue on Mon, Aug 22, 2011 at 14:14:49 from 63.248.41.148

Good running girlie! And good work on the squats!Lose what? Toe fat? Actually I need to tighten the diet too...hey do you want to do a dinner challenge with me? It is kind of fun but keeps me on track with our goals. We set pretty reasonable goals for a week (or more depending on what we do) then we plan a dinner/lunch date and if one of us messes up our goals we buy the other ones dinner/lunch on that day. Let me know what you think. I would like to start maybe Wed. Hey what is your email?

From Sue on Mon, Aug 22, 2011 at 14:19:56 from 63.248.41.148

What was that one line shoe store again that you use?

From Rachelle on Mon, Aug 22, 2011 at 14:45:20 from 199.190.170.24

Hey Sue I am totally up for the challenge! Anything to hold me accountable. :) My e-mail is rachelle.wardle@imail.org.

And the online site is www.runningwarehouse.com they have lots of good deals under Sale Shoes. If you use coupon code skinnyd at checkout it will save you an extra 10%. Oh and they always have free shipping. I need to get me a new pair too.

From allie on Mon, Aug 22, 2011 at 19:35:42 from 161.38.218.168

nice workout and tempo run this morning.

Slow milesFast milesTotal Distance
8.602.0010.60

2.5 mile warmup in the dark.  Am I the only person that runs slower in the dark?  After the warmup I ran my loop to Santaquin, through the cherry fields, and back to Payson.  10.6 miles with a 7:38 AP!!  A very confidence boosting run because my marathon goal is 3:20 which is exactly 7:38 AP.  I picked up the pace for 2 miles in the middle but other than that didn't feel like I was pushing at all.

I was chosen as a finalist for Team Refuel and am trying to win a $250 grant to help fund some of my races and I would love it if you would vote for me.  http://www.refuelwithchocolatemilk.com/grants/vote/  Just click on this site, type in my name, and click vote!  You can vote from as many computers as possible once everyday up until September 15th.  Sorry if this is incredibly annoying but I would really, really love to win!!!

Mizuno Waves Pink Miles: 10.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.80Calories: 0.00
Comments
From Sue on Tue, Aug 23, 2011 at 12:21:08 from 63.248.41.148

Hey I will vote for ya again! You are amazing. Nice job on the long fast miles. I think you will smash your goal time by the way! Merri wants to do that dinner challenge too! I would like to start Thursday but let me know what ya think. We are doing Kristen's spin in the morning

From Burt on Tue, Aug 23, 2011 at 12:33:19 from 206.19.214.144

I run slower in the dark, too. Now, off to vote...

From Burt on Tue, Aug 23, 2011 at 12:37:38 from 206.19.214.144

Oh man! I shoulda voted for Ben De Jesus so I could help send his team to a national tournament in the NAGVA gay volleyball circuit!

From Jake K on Tue, Aug 23, 2011 at 13:07:51 from 155.100.226.53

Chocolate milk is the BEST post-race drink! I'll bookmark the page and make voting part of my morning internet routine :-)

From Carina on Wed, Aug 24, 2011 at 00:35:57 from 204.15.86.83

You've got 3:20 in the bag!! Great run this morning!!!

From Carina on Wed, Aug 24, 2011 at 00:37:41 from 204.15.86.83

Oh, and you've totally got my vote!! :)

Slow milesFast milesTotal Distance
8.001.009.00

30 minutes upper body weights.  Triceps and shoulders.

I skipped my regular track Wednesday since I am running a half marathon this weekend and possibly sneaking my LR in either Thurs or Fri.  Instead I hit the treadmill for 8 miles in 63 minutes.  First 7 were at 7:53-8 min pace and last mile at 6:58.

PM:  jogged 1 very slow mile with the pup in the rain. :)  16 miles tomorrow and then a half marathon on Saturday.  The half is just for fun but I am still hoping to use it as a good tempo workout.

Mizuno Waves Pink Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
16.300.0016.30

16 miles with Susan and Merri.  I got eaten alive by mosquitos but other than that it was a great run with good friends. :) 8:18 AP.

Mizuno Waves Pink Miles: 16.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Carina on Thu, Aug 25, 2011 at 11:24:16 from 204.15.86.83

Love running with friends!! Makes the miles go by faster :)

From Lily on Thu, Aug 25, 2011 at 11:35:42 from 67.199.178.210

Did you see me drive by at the corner? :)

From Kira Bell on Thu, Aug 25, 2011 at 11:41:59 from 74.220.196.214

:D Go distance!

From Andrea on Thu, Aug 25, 2011 at 14:41:16 from 72.37.171.52

Sounds fun! I wish I could run with you guys every once in a while, but you live so far away!

From Keri on Thu, Aug 25, 2011 at 15:40:20 from 174.23.178.53

Mosquitos love me! Way to go on 16!

From JulieC on Thu, Aug 25, 2011 at 19:12:10 from 71.35.250.202

TOU half? GOOD LUCK!! you don't need it but nonetheless run HAPPY and STRONG : D.

From Merri on Fri, Aug 26, 2011 at 11:38:14 from 160.7.252.148

I should have warned you. That was me last week. And Susan got west nile.

From Merri on Fri, Aug 26, 2011 at 11:38:32 from 160.7.252.148

Lily we did see you, I told them we should have made you stop & join us.

Slow milesFast milesTotal Distance
7.000.007.00

Slept in until 6:15 (so nice!) and then ran 7 miles outside around my house.  It was a nice morning but traffic was crazy.

I am running the Utah Runner Girls half marathon in Alpine tomorow!  It is an all female race and my only goals are to have fun and beat my previous unaided half time of 1:39.  I heard the course is really hilly and coming off of one of my highest mileage week in a long time I'm not sure what to expect.  They are also handing out chocolate and cupcakes at the aid stations so that may slow me down a bit if I decide to partake. :)

Anyone else running this half?

New Balance Nimbus Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.40Calories: 0.00
Comments
From Jake K on Fri, Aug 26, 2011 at 12:32:21 from 155.100.226.53

Use it as a good workout. A hilly course at altitude is a great way to cap off some higher mileage training. Build into the run if possible. That's how I approached the 15K I ran a few weeks ago, and I felt very strong over the last couple miles, and bounced back to have some good workouts the following week.

You should definitely accept any chocolate treats! Its preparation in case you ever want to run an ultra! :-)

From JulieC on Fri, Aug 26, 2011 at 19:22:58 from 67.41.188.85

I work. But sounds fun. I wouldn't eat the cake because I don't like that when I am running. That's just me. But I will say Alpine is all about hilly courses. No big PRs but FUN TIMES!! hope it starts early. I left today just after 9 am and NEVER felt so OVER HEATED!! I even soaked my shirt in the bathroom at the golf course. Still didn't make a difference. I drank and drank when I got home and lost 3 pounds anyway!!!

Race: Utah Runner Girls Half Marathon (13.3 Miles) 01:39:15, Place overall: 1
Slow milesFast milesTotal Distance
6.0013.3019.30

Ran an all girls half marathon this morning.  My friend was sponsoring the race for her business and gave me a cute headband and shirts to race in. 

 I honestly had no idea what to expect for this race but when I got to the start I realized it would be small and didn't look too competitive at all.  I think there were about 140 girls running.  It was in Apline and I knew it would be hilly, but Whoa was it HILLY!

Anyway didn't get a warmup and started out slow.  I felt like I couldn't breathe (maybe the elevation is a lot higher in Apline?)  A girl ran the first mile with me and then after that I was alone the entire race.  It was really weird running all by myself and having no one in front of me to pass but I just kept on going.  I had no idea what the course route was so I just ran from sign to sign and took it easy.  Stopped at all of the aid stations and chatted with the volunteers and just had fun.  I should have probably pushed harder but since I was in 1st place by 7 minutes and had ran 16 miles already this week I just used it as a good tempo workout.  It was a fun day and I just enjoyed myself.

Splits are incredibly inconsistent because of all of the hills but here they are:  7:40, 6:44, 7:05, 7:20, 7:01, 7:56 (hill), 7:25, 7:37(hill), 8:18 (huge hill straight up!! had to walk for a bit), 7:36 (took me forever to recover from the massive hill!), 7:36, 7:52 (seriously another hill!), 7:02, 6:42.

Course was long and at 13.1 my time was a little sub 1:38 which is a new unaided PR.  Also my previous unaided PR was on a pancake flat course and this course was over 900 foot elevation gain.  So overall I feel like it was a good workout but not a full effort.  I had a good time with friends afterwards and ran a 3 mile cool down.  Oh and I won a really cute running skirt so that was fun.

I feel like my fitness is improving and I am getting excited for the 5 week countdown to STG!!

PM:  Ran the last leg of the Rivalry Relay with a friend.  I think it was about 3 miles.  Didn't wear a garmin so not exactly sure.  It was HOT!

Mizuno Waves Pink Miles: 16.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Carina on Sat, Aug 27, 2011 at 16:11:04 from 204.15.86.83

I saw a bunch of girls running that this morning as I took my oldest boy to his soccer game. Part of that route is part of my route for my 20 miler I did this week. I love running in alpine, it is so beautiful, not only that, but with all the hills I feel like it's great training! Nice work, did you win anything?

From Jake K on Sat, Aug 27, 2011 at 16:56:31 from 67.177.21.60

Awesome job Rachelle! A PR (on a HARD course) and a WIN, during a big week of training... you are in awesome shape and are going to ROCK IT at St George. Very happy for you!

From Andrea on Sat, Aug 27, 2011 at 17:25:04 from 67.177.21.60

Just wait until you run a flat or downhill course half marathon - you will PR by minutes easily! Glad you had fun and enjoyed yourself.

From Kelli on Sat, Aug 27, 2011 at 19:35:03 from 71.219.67.82

PICTURES!!!! I would love to see the cute stuff!!! I really wanted to be one pf the pacers at this race, dang it!!! Sounds like a ton of fun.

GREAT JOB!

From allie on Sat, Aug 27, 2011 at 22:34:08 from 24.10.191.18

great job, rachelle. the course sounds tough, but it was nothing you couldn't handle. congrats on the win, especially coming off a big week of training. i'm very impressed with your mileage. it will pay off going into SGM.

From JulieC on Sat, Aug 27, 2011 at 23:08:06 from 71.35.250.214

Rachelle, I think I know the hill. It is so intense. And the heat was a BIG factor this week. GREAT JOB hangin' on all by yourself :D.

From Rachelle on Sun, Aug 28, 2011 at 15:28:45 from 66.7.127.115

Thanks so much everyone! Carina you are awesome for training all those hills on a regular basis, that will totally give you an edge because they are tough!

Kelli - I will post pictures on my personal blog this afternoon. The skirt I won is so so cute!

Julie - the hill was CRAZY and now that I have uploaded my garmin info the elevation gain was actually 900 feet!

From Kelli on Sun, Aug 28, 2011 at 20:48:23 from 71.219.67.82

YOU ARE ADORABLE!!!! I love the skirt you won, I actually have the same print skirt but in the pinks and grey (it is called the MUMS skirt---love it!)

Congratz again on a great, fun race. Winning the entire thing has got to be FUN. I am glad they gave you lots of attention. And I think I did meet your pacer friend last week at the South Valley Half, she looks familiar!

From Sue on Mon, Aug 29, 2011 at 11:27:49 from 63.248.41.148

You Rock! I'm so excited to see what your marathon is going to be this year!

Slow milesFast milesTotal Distance
4.000.004.00

4 miles with the pup in the 90 degree heat. 

Asics 2160 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Merri on Mon, Aug 29, 2011 at 10:06:44 from 160.7.252.148

ugh on the 90 degrees!!! our ac went out Friday night...longest weekend of my life. :)

Slow milesFast milesTotal Distance
3.506.009.50

AM:  15 minutes weights

3 mile warm up at 8 min AP, 6 miles @ tempo 7:03 min AP, .5 mile cooldown.  It was at least 200 degrees at the gym this morning.

I cheated on my no candy fast over the weekend so starting fresh today.  Cheers to eating healthy again!

Mizuno Waves Pink Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Mon, Aug 29, 2011 at 19:59:05 from 161.38.218.168

*clink*

From Kira Bell on Mon, Aug 29, 2011 at 20:52:26 from 160.7.243.169

Cheers!

Slow milesFast milesTotal Distance
14.000.0014.00

Slept in which was good since the sun doesn't come up until nearly 7. :(  Ran my warmup loop and then to Santaquin and back.  10 miles, 7:47 AP.

Jogged a 1 mile cooldown with the dog.

PM:  3 miles on the treadmill, 20 minutes weights.

Mizuno Waves Pink Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.40Calories: 0.00
Comments
From Sue on Tue, Aug 30, 2011 at 15:32:26 from 63.248.41.148

Nice work speedy legs! We will be going 10 in the morning and 10 on Thursday if you want to join either just under 8 min pace for both. I am not sure what time on either text Merri or I if you are interested :)

From Tara on Tue, Aug 30, 2011 at 15:40:45 from 75.169.155.85

Nice pace for a 10 miler!

Slow milesFast milesTotal Distance
4.504.008.50

20 minutes of triceps.  This tricep workout kicked my but and made swinging my arms for speedwork difficult.  But I love the feeling of fatigued muscles so I will take it. :)

8x800's on the treadmill.  1 mile warm-up and then each 800 at 6:10-6:13 pace.  first 4 were at .5 incline and last 4 at no incline.  I wussed out on the incline.  400's inbetween each at 8:27 pace.  Overall workout was 7:17 pace.  No stops and I did not fall off the treadmill so I am calling it a success. :)

Mizuno Waves Pink Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Sue on Wed, Aug 31, 2011 at 13:47:32 from 63.248.41.148

What?!!! Yep you amaze me! Nice work!

From Carina on Wed, Aug 31, 2011 at 13:59:45 from 204.15.86.83

Great speed work!! What are you training for?

From Rachelle on Wed, Aug 31, 2011 at 14:45:23 from 159.212.71.173

Thanks guys! I wanted to quit but I didn't so I'll pat myself on the shoulder for that. Carina I am training for SGM!

From Kira Bell on Wed, Aug 31, 2011 at 18:23:22 from 74.220.196.214

Success indeed! :) *virtual high five*

Slow milesFast milesTotal Distance
12.000.0012.00

Ran 10 miles with Sue, Merri, and Lily.  I held up the caboose as they all smoked me!  AP was a bit sub 8 for them.  I forgot to wear my garmin but was prob around 8 min AP.

Instead of back tracking to Payson to get ready I went to the gym and did 20 minutes shoulders and a 2 mile cooldown on the mill.

I am quitting candy!!  I can do this right?

Mizuno Waves Pink Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Thu, Sep 01, 2011 at 11:48:43 from 72.223.91.148

Now that's some good company to be in. I hope you were wearing a red outfit. All cabooses are red, right?

From allie on Thu, Sep 01, 2011 at 11:49:39 from 24.10.191.18

yes, you can do it! every time you are craving it just think of good & plenty and the craving should pass :)

really though, good luck. don't stop eating yogurt though -- it's good for your bones.

nice running today.

From Sue on Thu, Sep 01, 2011 at 12:03:21 from 63.248.41.148

You are a star! I can't believe all that you do! You did speedwork yesturday and a hard run today (at least it was hard for me)!

We can do this candy thing (well chocolate for me candy for you) I don't like candy but I am a hopeless chocolate addict! I feel better just thinking about it!

From Lily on Thu, Sep 01, 2011 at 12:10:13 from 67.199.178.210

Yes you are a star! if I had done speedwork yesterday, today for me would've been a joke.

I'm quitting candy to. I'm with you girl! We can do this for awhile.

Allie, no way am I quitting greek yogurt. I eat it everyday! yum-o!

From Kira Bell on Thu, Sep 01, 2011 at 15:53:28 from 74.220.196.214

If you mean quit candy all together I say NO WAY! But if its just to help with the races and be healthy as a temporary goal then yes please! :) Moderation in ALL things right? Of course you can do it, Look at your awesome work out, we know what you are made of ! Pure muscle! You're a strong girl!

From Kelli on Thu, Sep 01, 2011 at 19:11:00 from 71.219.67.82

I think you are all out of your minds! What is life without a little treat?? It is just too darn short to not have entire bags of gummie bears!!!!

Great job on your running this week, you are AWESOME! Those women you ran with today, MAN! I could not keep up with them on rollerblades. Great job.

Good luck with the NO CANDY. I do believe you can do anything you put your mind to, so if you want it, you can do it!

Did I hear Good & Plenty? LOVE THOSE THINGS!

Slow milesFast milesTotal Distance
11.000.0011.00

slept in until 6:15!! :)  9 miles around town in Payson.  Lots of hills and I decided to run to the mouth of the canyon and run the last mile of Mt. Nebo HM.  AP was 7:56.  I love Friday morning runs!!

Question of the day for the veterans:  How long (distance) and how steep is Veyo hill?  Is there a hill in Ut county that simulates it well?

PM:  2 easy miles.  I had to reset my garmin in the morning and it erased all of my old data.  I basically ran this little shakeout just to make sure it was working okay.

Mizuno Waves Pink Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JulieC on Sat, Sep 03, 2011 at 07:04:42 from 70.56.108.128

steepest part 3/4 mile from 7 1/4 to 8 I think then from 8 until 12 miles is a steady slight incline compared to all the hills around Cedar Hills/PG. I would compare it to mile 6 to 7 of the UVM only that it doesn't end after the steep part, it keeps going up gradually after that, unlike UVM it does rollers going down at that point. After mile 14 SGM takes a nose dive : D.

Slow milesFast milesTotal Distance
10.005.0015.00

I had 3 goals going into this run today.  A:  Run on tired legs. B:  quit being a pansie and run some hills in the middle of a LR.  and C:  run a LR solo.

I am happy to say that I accomplished all three.  I ran from my house to payson canyon (6 mi) up payson canyon (4 mi) and then back to my house (5 mi).  It was a hard run but it was good.  I wanted to shoot for the last 5 miles at or below marathon pace and I did it.  (7:26, 7:19, 7:32, 7:27, 7:13)  Overall pace for the run was 7:49.

Doing a long run alone is hard but this was good for me and I feel like I put in a great training week.  I am gaining fitness and getting stronger on hills so I am happy to see small improvements.  Right after the run I went straight to my parents house and spent the entire day helping them clean and pack.  I am exhausted!

Mizuno Waves Pink Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Merri on Sun, Sep 04, 2011 at 00:00:36 from 160.7.252.148

Good job Rachelle! You did all 3 of your goals so easily!

Slow milesFast milesTotal Distance
4.600.004.60

Just a few easy miles with the pup.  Payson Onion Days 10k tomorrow!  1 year ago this race was my first time ever running 6 miles.  I just drove the course and it is pretty flat with a few gradual inclines.  I am really hoping to set a PR and finally beat 44 minutes!

New Balance Nimbus Miles: 4.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Sun, Sep 04, 2011 at 22:40:19 from 67.199.178.210

Come find me in the morn' :)

From Andrea on Sun, Sep 04, 2011 at 22:54:27 from 67.2.56.151

Good luck in the morning! Your training indicates that a PR is a definite possibility!

Race: Payson Onion Days 10k (6.22 Miles) 00:43:52, Place overall: 5, Place in age division: 1
Slow milesFast milesTotal Distance
5.286.2211.50

Payson Onion Days 10k this morning!  This race kind of snuck up on me but I was excited.  This was my very first time running 6 miles ever last year and it is kind of fun to start repeating races for the first time. 

I ran up to the start from my house 2.3 miles.  Picked up my packet, used the bathroom and was ready to go. I met Rachel, JulieC, and Melanie from the blog at the start and it was fun to chat with them and meet them in person.  The race started right at 7:05 and we were off.  I had 3 mini goals in mind for this race.  A: Set a PR! B:  Run consistant 7 minute miles.  and C:  Not melt down the last 2 miles.

Mile 1:  6:38  I felt like I was going slow and was trying to force myself to slow down.  But in my defense this is the fastest mile of the race.

Mile 2:  6:58 perfect pace and felt great.  Passed 3 guys in this mile.

Mile 3:  7:00 right on track

Mile 4:  7:06  running into the sun but still feeling good and not losing too much time.

Mile 5:  7:33 what?  Minor melt down!!!  Gradual uphill, stopped for water, and just mentally crumbled a bit.  Got passed by a girl.  grrrrrr!

Mile 6:  7:11 was able to pick up the pace a bit but was ready to be done.

Mile 7: (.22) 6:48 caught up to the girl that had passed me and she crossed the finish line 1 second in front of me.  Grrrrr

So I set a PR which is awesome but overall I was initially dissapointed with my time.  I was hoping for (and fill my fitness) is at 7mm.  But 7:03 is still good and without my little meltdown at mile 5 I would have been right there.  The silver lining is that I beat my time from last year by 5:06!!!  It is incredibly exciting to see the progress I have made in one year and I can't wait to see what this next year brings.

I planned on cooling down by running home but I won a picnic table at the raffle.  So Lily drove me home and I went out and ran a 3 mile cooldown.

I still feel that 3:20 is within reach at SGM for me.  I just need to lose 5lbs to get down to a lighter race weight and end this week on a high note.

Asics Racing Flats Miles: 8.50New Balance Nimbus Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Bonnie on Mon, Sep 05, 2011 at 14:09:17 from 64.119.33.134

Great race ... the 5th mile is always the toughest mentally, and to have a hill there is cruel!

Good job, congratulations on the PR.

From Kira Bell on Mon, Sep 05, 2011 at 14:31:52 from 74.220.196.214

I think you did great!!!!!

From Merri on Mon, Sep 05, 2011 at 16:15:00 from 160.7.252.148

great job Rachelle! And you don't have 5 lbs to lose! You will rock st geo!

From Sue on Mon, Sep 05, 2011 at 16:52:02 from 63.248.41.148

Nice work and I second Merri!

From Burt on Mon, Sep 05, 2011 at 17:31:57 from 72.223.91.148

Congratulations! I hope you drank some chocolate milk!

From Andrea on Mon, Sep 05, 2011 at 17:54:02 from 67.177.21.60

YAY for a PR! You gotta be happy about the progress you have made in the last year!

From Lily on Mon, Sep 05, 2011 at 19:20:50 from 67.199.178.210

3:20 marathon is totally withing reach. You are so determined, you will succeed. Nice job PR-ing today! You're the best!

From RAD on Mon, Sep 05, 2011 at 20:05:35 from 76.27.16.189

Oh, I can sympathize with your feeling today too much! :) Good race time, but not what we wanted due to that dumb stupid mile 4-5!! There must be some sort of time vortex there.

Either way, congrats on hitting your goals and beating your time by 5 minutes is AWESOME! Nice work. Your marathon will be perfect.

From allie on Mon, Sep 05, 2011 at 22:01:46 from 24.10.191.18

strong race today, rachelle. congrats on the PR and the great progress!

From JulieC on Mon, Sep 05, 2011 at 23:31:43 from 207.108.177.149

happy for your PR Rachelle!! I think the problem with mile 4 to 5 is that all the gradual down hill for miles 1 thru 4 are COMPACTED into ONE mile on the way back in mile 4- 5. I think this race should be run in reverse. That is the way I thought it was to be run. Having never run the race before when we turned left I was confused. I had looked the course up last night. You know I really think if mile 2 to 3 had that downhill and then the gradual for the end we would have felt a lot better about it :D. Just sayin'. See you Saturday Rachelle!!

From Carina on Tue, Sep 06, 2011 at 00:50:07 from 204.15.86.83

Very strong race for sure!! Great job on a PR!! You are gold for a 3:20 :)

From Jake K on Tue, Sep 06, 2011 at 11:32:12 from 155.100.226.53

A PR is a PR, and you've made a huge jump from last year, AND you won a picnic table! That's a pretty good day in my book! I've been voting for you every day so hopefully soon you'll have a truckload of chocolate milk delivered to your front door :-)

From Rachelle on Tue, Sep 06, 2011 at 11:51:49 from 159.212.71.173

Thanks so much everyone for your nice comments! You are all amazing and encouraging and I am so thankful I joined the blog.

Jake - thank you so much for voting!! I will have to share with you if I win. :)

Slow milesFast milesTotal Distance
12.200.0012.20

10 miles this morning.  First 6 were in the dark so I basically ran around in circles by my house until it felt light enough to go out towards Santaquin.  I am really hating that the sun is coming up so late. :( 7:52 AP.

15 minutes of elliptical after the run.  I really am determined to focus on my nutrition, add volume, and lose 3-4lbs before the marathon.  I know that I run better around 116-117 and I can do it!!

PM:  I got my new shoes today so of course I had to try them out.  2 easy miles.

Mizuno Waves Pink Miles: 10.20New Balance 950 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.40Calories: 0.00
Comments
From Lily on Tue, Sep 06, 2011 at 14:49:30 from 67.199.178.210

You can do it. I've got to do the same!

From Kira Bell on Tue, Sep 06, 2011 at 15:44:09 from 74.220.196.214

Nice Miles. Wow 15 minutes on the elliptical! Go you! ;) I hate the darkness too! It makes me so sad/mad! I like waking up at 6 and being able to run in the light, but good job for being safe and running around your house! You got this!!

From Sue on Tue, Sep 06, 2011 at 16:22:10 from 63.248.41.148

You don't skip a beat do you? I curl up in a ball after a good race but you went out and did 10 miles AP 7:50'S! So what kind of focus on nutrition? Do you really want to do this? We could follow a plan together if you are interested...but I am still building up the guts!

From Rachelle on Tue, Sep 06, 2011 at 21:49:55 from 66.7.127.115

Sue I know what you mean. I am still building the guts too. My problem is I do great during the week. I eat 90% healthy but then the weekend rolls around and I gain what I worked so hard to acheive during the week. grrrr

I don't have a real plan besides increasing protein and decreasing carbs. he he :)

From allie on Tue, Sep 06, 2011 at 23:22:43 from 24.10.191.18

mileage is looking great, rachelle.

greek yogurt, nuts, fruits, veggies! just make sure to get enough calories for the training you are putting in. :)

From Kam on Wed, Sep 07, 2011 at 14:41:35 from 68.66.163.179

The trick to good nutrition learning to enjoy eating foods that taste disgusting, and having no allergies.

Slow milesFast milesTotal Distance
9.001.0010.00

8 treadmill miles, 1% incline, 7:30 AP.  This run felt way harder than it should have and I probably should have slowed down but I was in a hurry because I had to be to work early for a meeting.  I did manage to fit in 15 minutes of weights after the run.

PM: 2 miles really easy.

New Balance 950 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Wed, Sep 07, 2011 at 11:42:40 from 67.199.178.210

my run was slow and I am still a little sore from Monday. Yay for weights :)

From Merri on Wed, Sep 07, 2011 at 14:39:53 from 160.7.252.148

some of my best/fastest runs on the tm are when I know I'm in a time crunch. :)

From RAD on Wed, Sep 07, 2011 at 15:29:28 from 76.27.16.189

I hate it when you have to run fast in order to finish quick. Makes it feel harder than when you run fast just to do it. Nice job gettin' it done!

Slow milesFast milesTotal Distance
6.252.008.25

I planned on waking up early to run 10 with Lily, Merri, and Sue but I just couldn't drag my butt out of bed at 4:30.  When I finally woke up at 5:30 I dragged myself to the gym and did a progressive run on the treadmill.  Started at 8mm and finished the last 2 at sub-7minute miles.  I kept the incline at 1% except the last mile when I dropped it to 0.

My calves are still sore from the 10k Monday and I know it is because I did the race+warm up+cool down in my racing flats.  I am going to stop wearing them completely until after SGM.  Hopefully I feel 100% by Saturday for the Mt. Nebo half.

Mizuno Waves Pink Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.60Calories: 0.00
Comments
From Merri on Thu, Sep 08, 2011 at 15:04:21 from 160.7.252.148

Sue thought maybe her racing flats is what caused her pain in her calves too.

From Kelli on Thu, Sep 08, 2011 at 19:00:28 from 71.219.67.175

OH, the Mt Nebo half! I can not wait to hear about that race! Those guys put on a great race, I was impressed with the Timp half/full (even though their promised prizes to me have still not arrived, probably never will!!!)

GOOD LUCK!!!

From Lily on Thu, Sep 08, 2011 at 21:22:16 from 67.199.178.210

Great workout today! Mt Nebo half Sat... run run run! :)

Slow milesFast milesTotal Distance
8.000.008.00

Ran my Friday 8 mile route. 7:58 AP.

New Balance 950 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andy on Fri, Sep 09, 2011 at 13:45:00 from 159.212.71.173

What is your race plan for tomorrow? I will be there as well and think that we finished with similar times at Timp.

From Rachelle on Fri, Sep 09, 2011 at 14:29:52 from 159.212.71.199

Hey Andy!! I wish I had a plan. Right now it is just to finish the race upright. ha ha. I signed up way before I realized the extreme elevation drop.

I guess I would like to shoot for 1:28-1:29 but we shall see because just thinking about running that fast makes me ill. What is your plan?

From Andy on Fri, Sep 09, 2011 at 14:42:54 from 159.212.71.173

Sounds like we are in the same boat. I have no idea if the steep descent is going to help or hurt.

From Lily on Fri, Sep 09, 2011 at 15:00:33 from 67.199.178.210

Yikes! You two be careful. Elevation drop is a killer on the qauas fo sho!

From RAD on Fri, Sep 09, 2011 at 15:01:15 from 76.27.16.189

Are you doing the SF half tomorrow?

From Kira Bell on Fri, Sep 09, 2011 at 16:28:56 from 74.220.196.214

TGIF! Good luck on the elevation drop!

From Andrea on Fri, Sep 09, 2011 at 16:38:16 from 72.37.171.52

Good luck tomorrow!

From Fishon on Fri, Sep 09, 2011 at 17:18:43 from 184.96.125.96

I checked out your blog. Very cool...and quite descriptive. It seems you have a good handle on things of life! Good luck!!

From Rachelle on Fri, Sep 09, 2011 at 20:53:38 from 66.7.127.115

Thanks everyone! And RAD I am doing the MT. Nebo half.

I went to pick up my packet this afternoon and they said there are only 300 people registered. There is a 3,000 ft elevation drop and I think I am the only person dumb enough to attempt it 3 weeks before SGM.

From RAD on Fri, Sep 09, 2011 at 23:25:52 from 76.27.16.189

oohhh, I think I would like it! I am a downhill runner at heart. My long legs and near over reaching stride make me that way :) I stink at uphill, so Spanish Fork half is going to be a difficult task for me at MP.

Race: Mt. Nebo Half Marathon (13.1 Miles) 01:22:06, Place overall: 3, Place in age division: 1
Slow milesFast milesTotal Distance
4.0013.1017.10

I am off to Lagoon for the day (good thing I can still walk:) so here is a quick report of the race today.

Warmed up alone 2 miles.  Breathing felt heavy but that is normal when your at 9,000 ft elevation I suppose.  Met up with JulieC at the start and we were off right on time.  My only goal for this race was to run sub 1:30.  I knew it was way downhill but I did not want to kill myself and had no idea what to really expect.

Mile 1-3:  6:24, 6:15, 6:13.  Felt good, was breathing well and was enjoying the scenary.  I started out as 3rd female and my goal became not getting passed by another female.

Mile 4-6:  5:55, 6:04, 6:09.  Still felt really good but was worried I was going too fast.  I tried to stay with Andy (from the blog) because I know for a fact I am not faster than him and that staying with him would be smart.  But of course I just could not control myself on the downhill and ended up passing him at mile 6 I believe.

Mile 7-9:  6:07, 6:07, 6:16.  Passed two guys and was feeling pretty darn good for so late in a race. 

Mile 10-13.1:  6:23, 6:50, 6:41, 6:28, 5:28:  The course flattened out with a few mini climbs.  It was tough mentally but I just kept on pushing.  Andy caught up with me at mile 12.5 and I was determined to stay close with him until the finish.  Pushed it really hard for the last tenth and felt really good.  It was a proud moment running into that shoot.  Not necessarily because of my time but because I just felt so good like I could have kept going if I had to.  (normally I feel like death at the end of a race.)

jogged a painful 2 mile cooldown with Julie!  I was so proud of Julie, that girl is amazing.  I tried to keep her in sight for most of the race but lost sight of her towards the end.  She is just awesome!!

I know that this was a very aided course and that my finishing time is not realistic.  But the good thing is I felt good the entire race.  I never crashed and my slowest mile is not too shabby like most races that start downhill and finish flat.  Overall I am proud of myself and excited about my progress.  Also my cousin ran his very first half today and finished right behind me in 1:27!!  So so proud of him.  Okay calves are sore but it is off to lagoon to walk it off. :)

New Balance 950 Miles: 17.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Sat, Sep 10, 2011 at 15:31:53 from 67.177.21.60

It sounds like quite a quad-burner, but you handled it well. Glad you felt strong, and GREAT TIME!

From Jake K on Sat, Sep 10, 2011 at 15:37:08 from 67.177.21.60

This has to be a great confidence booster for you going into St George. You'll probably enjoy the more gradual downhill of that race a lot more. You are ready to run a great marathon! Can't wait to see how you do.

From Lily on Sat, Sep 10, 2011 at 15:39:15 from 67.199.178.210

Way to go. I hope your quads recover this week. :)

From JulieC on Sat, Sep 10, 2011 at 16:01:11 from 67.41.191.147

Hey Rachelle SO HAPPY FOR YOU!! Like I said when I am a little ol' granny I can sit back and watch YOU PR all over the PLACE and tell my kids "I used to run with her!!" : D. YOU ARE SO TALENTED HAVING JUST TAKEN UP RUNNING LAST YEAR!!! YOU have a LOT OF FUN RACES AND RUNS AHEAD OF YOU!!! HAPPY HAPPY HAPPY FOR YOU!!! : D. HAVE FUN AT LAGOON!! btw my quads are no longer sore, I think it was the initial shock of running our cooldown up hill. WOWSERS!!

From Andy on Sat, Sep 10, 2011 at 18:59:03 from 208.54.5.153

You ran a great race. Glad that I was able to watch it. Congrats on the huge PR. BTW- the only reason I had a chance to catch you was because I skipped the last aid station. You were consistently gapping me from mile 5 to 12.

From Kelli on Sat, Sep 10, 2011 at 19:18:07 from 71.219.67.175

Aided schmaided, GREAT JOB! So many people (and i am one of them, so I know) have a very difficult time running downhill like that. It is brutal on the body. And when you hit the flat, or heaven forbid, a HILL, it is sheer torture after running downhill. "Aided" courses have their own difficulties!

From Kam on Sat, Sep 10, 2011 at 22:18:17 from 174.23.248.42

Rachelle, you are totally blowing things up! You are on a whole other level. Take it easy coasting into St. George. You are in for a special day.

From RAD on Sat, Sep 10, 2011 at 23:12:04 from 76.27.16.189

WOW Rachelle! What a wonderful race. I love being able to finish feeling good and with a PR and in 3rd place none the less!!! Awesome! SGM is going to be a snap!

From Merri on Sat, Sep 10, 2011 at 23:14:40 from 160.7.252.148

Awesome job Rachelle! Super star lady!

From allie on Sun, Sep 11, 2011 at 12:23:06 from 24.10.191.18

nice race, rachelle! a great sign heading into SGM in a few weeks.

From Sue on Sun, Sep 11, 2011 at 15:45:35 from 63.248.41.148

Holy smokes! Good thing I was sitting down when I saw your finish time! Where on earth did you come from??!!

Did you see the person I told you to look for? You will have to let me know.

From JG on Mon, Sep 12, 2011 at 11:34:08 from 71.59.27.33

Wow! Smoking fast race all the way to the end! Great job, I can't believe you have only been running a little over a year, that is amazing! You will love St George and rock that course!

From Rachelle on Mon, Sep 12, 2011 at 14:02:25 from 199.190.170.24

Thank you all so much for your comments. I really really appreciate it!

From Mark on Wed, Nov 30, 2011 at 12:34:20 from 24.129.132.78

Wow! That time is amazing even on an aided course. Sounds like it was especially tough to hold a decent pace once it flattened out and you no longer had the steep downhill to aid you. It's quite a talent to really be able to take advantage of the downhill, not something that many people can do that well.

Slow milesFast milesTotal Distance
3.000.003.00

After sleeping half the day away I took the dog to the track as is tradition every Sunday.  I was just going to walk but decided to test the waters and assess the damage of yesterdays leg grinder.

I slogged a painful 3 miles.  This little test confirmed that I have definitely pulled something in my left calf.  Hopefully just a muscle strain.  Miraculously my quads do not hurt at all.  My hamstrings are tender and my left calf is down right painful. 

I will ellipticize tomorrow and then reasses the damage.  I do not think this is completely due to the race yesterday but more likely a combination of the race and wearing my racing flats for too many miles last Monday. 

New Balance Nimbus Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Sun, Sep 11, 2011 at 15:13:03 from 67.177.21.60

Go get 2 bags of ice from the gas station, fill the tub with cold water, dump the ice in, and sit in it for 20 minutes. It will totally suck but your legs will thank for from now every day until St George! :-)

From Andy on Sun, Sep 11, 2011 at 23:22:59 from 174.52.172.236

I can't believe you were able to run today. I can barely walk.

From Carina on Sun, Sep 11, 2011 at 23:59:33 from 204.15.86.83

I can't believe you can run today either. Definitely give your body some time to recover from you awesome race!! You are incredible!!!!

From Lily on Mon, Sep 12, 2011 at 12:18:50 from 67.199.178.210

Eeeek! Nooooooo! Ice in the tub everyday. Then come over and use my electrical output machine for 30 min. It"ll speed healing.

From JulieC on Mon, Sep 12, 2011 at 13:05:45 from 70.56.111.167

yikes, you ran today!! but no worries do the above advice today and hang out with Lily on the Elliptical machines.

Slow milesFast milesTotal Distance
0.000.000.00

55 minutes of elliptical.  15 minutes walking at an incline on the treadmill.

Okay here is where you all shower me with knowledge.  I attempted to run for 1 minute at a 9mm and it was not happening.  It is not just soreness it is pain in my left calf and now shin.  I guess the good news is I felt no pain at all while on the elliptical but it is intense when running and I am afriad I have done some major damage.

I iced like it was my job yesterday and have been wearing compression sleaves as much as possible.  There is not much I can do to nurse it while at work but what to do??  I'm praying it's not a stress fracture but since I've never had one I have no idea how to evaluate pain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JulieC on Mon, Sep 12, 2011 at 13:08:40 from 70.56.111.167

great with the icing. You may have to keep up with the elliptical for a few more days. Give it time and eat healthy and sleep 8 hours at least a night!! take some vitamin d too. : D. Last year when I ran the Halloween Half I had a hard time for a whole week. My shins and calves were a mess. I think if you take it easy any worry of a stress fracture will vanish. Just don't do some speed AT all this week. No more pressure on the shin. That's final. : D.

From JulieC on Mon, Sep 12, 2011 at 13:10:34 from 70.56.111.167

btw I should be at pediatrics at UV Thursday so I will call you. We can have lunch if you want. oh also which calf is the real bugger? just wondering because my left shin and calf are more sore than my right. Not sure if that is course induced, like more left steep turns or something.

From Andrea on Mon, Sep 12, 2011 at 13:31:46 from 72.37.171.52

Don't get too discouraged. Lots of downhill can really mess up your legs for a while. Like Julie said, just keep up with the icing and do elliptical for a couple more days. Question - are you just icing the specific area that hurts? B/c it might be effective if you fill up a tub with ice cold water and ice the entire lower leg.

From Rachelle on Mon, Sep 12, 2011 at 14:00:36 from 199.190.170.24

Thank you both so so much for your concern. You have no idea how much I appreciate it. I am feeling so helpless.

Julie - Yes it is my left side only. The pain started in my calf and has moved to the shin. Also I am suppose to be running Napa Valley Ragnar this weekend so I may not be at work Thursday. However if I am not feeling better I will not be going. I will definitely let you know and I will leave your prizes for you either way. P.S. thank you so much for your comments on my blog. You made my entire day. :)

Andrea - I am going to do exactly what you said as soon as I get off of work today. Jake suggested it yesterday but instead I just iced the injured area because I'm a big pansy!

From Kira Bell on Mon, Sep 12, 2011 at 15:58:36 from 74.220.196.214

Lily has always helped me and told me what to with injuries. You should talk to her :) I do know that if you can elliptical --thats a very good sign indeed. Don't freak out! It happens to the best of us, doesn't mean it;s fun though! R. I. C. E. ! You will be okay, Ill keep you in my prayers girlie!

From Lily on Mon, Sep 12, 2011 at 16:02:01 from 67.199.178.210

Rachelle: ice bath every morning. Then, massage. Then get some BCCA with L-glutemine from GNC. Mix 2 scops in water and drink 3 times a day. This sup helps speed soft tissue and muscle repair. Get extra sleep. Elliptical and don't try to run for a few days at all.

You can totally come over and I'll hook you up to my electrical current machine. This increases blood flow to the damaged areas. You are welcome to come over and do it for 30-45 min everyday. (I'd let you take it but it's a $1000 machine, yikes!) This machine helped heal my quad strain in 8 days.

From Andy on Mon, Sep 12, 2011 at 17:35:39 from 174.52.172.236

I cannot believe how bad my calves hurt. I have never been in this much pain after a race. Mt. Nebo made us pay for all of that downhill. Give it a couple of days. Keep cross training and hopefully you will be back to normal.

Slow milesFast milesTotal Distance
6.500.006.50

45 minutes elliptical.

Ran 3.5 miles.  First 2.5 miles felt good.  In the 3rd mile I started to feel the same pain I felt Sunday.  It is bearable but gets worse the longer I go.  The pain is in my left calf and shin.  I am confident I will be okay with enough TLC.  

As suggested by Jake, Andrea, and Lily I took my first ice bath last night.  I wanted to cry for the first 2 minutes but after that it really wasn't too bad and I can definitely tell it helped.  I will do the same thing again today and if all goes okay I am still planning to make the trip to Cali for Napa Valley Ragnar this weekend.  Luckily this is just for fun and I feel no pressure at all to push the pace.

PM:  ran an easy 3 miles with the dog and felt okay.  Going to ice, roll, and heat tonight.

 

Mizuno Waves Pink Miles: 3.00New Balance 950 Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Tue, Sep 13, 2011 at 12:44:15 from 155.100.226.53

Don't feel bad... I want to cry every time I do it too! :-) 20 miles a day, no problem for me... sticking my toes in cold water, I turn into a huge baby!

But it helps sooooo much!

From Merri on Tue, Sep 13, 2011 at 13:12:51 from 160.7.252.148

good luck in napa valley!

From Kira Bell on Tue, Sep 13, 2011 at 13:49:12 from 74.220.196.214

Good job on the ice bath and for taking it easy :) So proud of ya!

From RAD on Tue, Sep 13, 2011 at 15:18:08 from 76.27.16.189

I'm glad you are listening to your body and taking it easy. It will pay off!!!

Oh and I don't know how you do it, but you must start with the bath EMPTY on an ice bath. Turn the cold water on and let it fill up while you are in there. In no way should you attempt to get in the tub when it is cold!! Serious mistake :) It will freeze your nethers for MUCH too long! After the water is filled dump the ice bucket in - read for 15 min then exit. That is the only way I find it tolerable!

From steve ash on Tue, Sep 13, 2011 at 15:19:09 from 24.10.169.210

I have had similar problems when I first started. Your legs are just not used to the impact stress of all those miles. If it seems to be getting worse during the progression of the run you may have a stress fracture. Be careful.. Just my two cents but if I were you, I would run your miles on the grass or at the very least on the treadmill for a while. Hope that is helpful:)

From Sue on Tue, Sep 13, 2011 at 18:06:30 from 63.248.41.148

I REALLY don't like ice baths but they are a necessary evil...unless your pain is primarily in the low leg and your butt, hips and upper legs are fine. That's when I do the ice bucket for my low legs. It is much more tolerable and I like to watch TV while I do it except that is why I got frost bite that one time...so no longer than 20!

Slow milesFast milesTotal Distance
8.351.009.35

20 minutes elliptical

7.35 pain free running miles.  Yay!!  I think I am finally back to at least 85%.  I still feel a twinge in my left calf/shin but it is not nearly as bad as it was sun/mon.  I cannot believe how dark it is in the morning now.  This entire run was done on a 2 mile out and back by my house.  I was too afraid to face the 'big' roads in the dark alone but I did not care because I was just so happy that I felt good. :)

Off to Cali in the morning and now I feel like I can officially be excited about it.

PM:  2 miles.  It was incredibly windy but I decided to push the pace the last 800 to see if I had any pick up and was able to finish with a 6:58 pace.  Yay!  Finally feeling back to normal.

New Balance Nimbus Miles: 2.00New Balance 950 Miles: 7.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.80Calories: 0.00
Comments
From Andrea on Wed, Sep 14, 2011 at 11:35:43 from 72.37.244.100

Have fun in California!!

From Sue on Wed, Sep 14, 2011 at 15:08:19 from 63.248.41.148

You are a machine! I am so glad you are feeling good! Have fun in Napa Valley! I wish I was running it with ya!

From JulieC on Wed, Sep 14, 2011 at 19:29:48 from 70.56.108.193

just enjoy yourself!! I hear you on the dark roads, leaving at 6am I was glad to know that about three miles into my run I might have some light...I was tired of running circles around my house like I will have to do tomorrow and friday at 430am so I ventured out at 6am and was surprised by how long it stayed dark!! blah. glad the legs are coming back to life. btw my left shin has twinges too. GEEZ. at least we know we ran similar on the same course, using the same leg muscles at each turn. : D

From Lily on Wed, Sep 14, 2011 at 22:57:24 from 67.199.178.210

Glad it's feeling better. Have fun in Cali

From Carina on Thu, Sep 15, 2011 at 13:47:32 from 204.15.86.83

Hope you're having a blast in Cali and enjoying the sea level running :)

From Kira Bell on Thu, Sep 15, 2011 at 14:26:07 from 74.220.196.214

Have fun!

Slow milesFast milesTotal Distance
4.000.004.00

Just 4 miles at 2am before we left for Cali this morning.  We had someone drop out on our Ragnar team so I will be running an extra leg.  I am excited to have some fun. :)

Mizuno Waves Pink Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kira Bell on Sun, Sep 18, 2011 at 10:20:17 from 160.7.243.169

Can't wait to hear about Ragnar!

Race: Napa Valley Ragnar (24 Miles) 02:58:00
Slow milesFast milesTotal Distance
1.3024.0025.30

Napa Valley Ragnar was a blast as all ragnars are.  I'll post all the fun stuff on my personal blog www.runningfortrevor.blogspot.com

I went into this race just wanting to be careful to not re-injure myself, have fun, run consistant, and did I mention have fun?  My team was short a runner so I ended up picking up an extra leg.

 

Leg 1:  7.8 miles  57:16, 7:21 pace.  Enjoyed this leg.  It was hilly and I was running along a lake so the headwind was pretty bad for the first 3 miles.  I did however discover the luxory of Sea level and breathing felt effortless.

Leg 2:  2.9 miles 20:56, 7:12 pace.  This was my extra leg and it flew by.  I got stopped at 2 stop lights so that was slightly annoying.

Leg 3:  6.2 miles 46:06, 7:31 pace.  After a 45 minute break I ran this leg in the dark.  I was all alone (this is by far the smallest ragnar I have ever ran) and I felt like I was going the wrong way.  But I wasn't and I finished.  Yay!

Leg 4:  6.8 miles 51:19, 7:31 pace.  I literally got zero sleep per usual in Ragnar.  The only thing I can compare this leg to is the marathon death shuffle.  I just kind kept moving my feet.

Again I'll get into more details of the race on my personal blog but I had a good time and ran a good medium-hard tempo pace the entire time.  Although I always go into Ragnar's with the main goal of "just have fun" I do feel they are great training runs and they force you to run on fatigued and tired legs.

New Balance 950 Miles: 25.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From JulieC on Sun, Sep 18, 2011 at 21:58:43 from 207.108.177.138

2:55? for 24? that's nearly a sub three marathon!! wow!! great running girl!!!

From Kelli on Sun, Sep 18, 2011 at 22:21:05 from 71.219.67.175

The fun of Ragnar is the no sleep!

O so want to do this relay! Was it just beautiful?

From Kelli on Sun, Sep 18, 2011 at 22:23:43 from 71.219.67.175

Hmmm....just went to your personal blog for the details, am I missing something??

I did laugh at the pictures of your parents and I did not know you had gotten injured! It looks like you are feeling better, so that is good!

From Rachelle on Mon, Sep 19, 2011 at 22:34:32 from 66.7.127.115

Julie I am pretty sure I am off on the overall pace. I was just trying to estimate. I am no where near a sub-3 marathon.

Kelli- I am sorry I promise I will have it updated soon!! And yes it was absolutely gorgeous! :)

Slow milesFast milesTotal Distance
6.000.006.00

4 easy slow miles in reno this morning before we he the road. I'll recap Napa Ragnar when I get home. Congrats to everyone who raced TOU over the weekend!!!

 

PM:  Ran a quick 2 miles just to ensure sea level did not completely taint me.  Man was that a luxory to run at Sea level over the weekend. :)

Mizuno Waves Yellow Miles: 2.00New Balance 950 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Sun, Sep 18, 2011 at 21:42:05 from 67.2.39.182

You are definitely tainted by sea level. 12% more oxygen than your usual haunts.

Slow milesFast milesTotal Distance
10.000.0010.00

I took today off of work to recover from vacation.  I slept in way to late and then spent way too much time on the computer before getting my butt out the door.  It seems so much harder for me to get my workouts in when I'm not on a schedule and have all day.  Anyway I finally got going and ran 10 miles.  My hamstrings were tight the entire time and honestly if I had a cellphone or was closer to home I would have ended early.  I just kept going and they started to feel looser towards the end.  10 miles, 7:55 AP.

20 minutes elliptical.

1 ice bath. :)

I got my confirmation e-mail from Boston this morning.  Boston Marathon 2012 here I come!!

 

Mizuno Waves Pink Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.00Calories: 0.00
Slow milesFast milesTotal Distance
6.003.009.00

7 miles on the treadmill. 

20 minutes weights

PM:  2 miles super easy.  My right hamstring is so tight!!  Came home and iced.

Mizuno Waves Pink Miles: 2.00New Balance 950 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

brrrrr it is cold and dark in the morning and I don't like it!  5.5 miles running around in circles by my house.  My right hamstring is so tight it is ridiculous.  It will not loosen up no matter what I do.  It is like there is a huge knot that needs to be worked out.  I have never had a massage in my life but I am seriously conisdering it if this doesn't work its self out by next week.

PM:  1.5 miles at the gym, 20 minutes weights

Mizuno Waves Yellow Miles: 1.50New Balance 950 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kam on Wed, Sep 21, 2011 at 11:39:38 from 68.66.163.179

You could visit a chiropractor or physical therapist and get some electro-stimulation on that hammie.

From allie on Wed, Sep 21, 2011 at 12:08:43 from 161.38.218.168

do you have a "stick"? foam roller? tennis ball? rolling pin? i would get in there and dig it out right away. you will know when you find the spot -- dig deep and get lots of pressure on it and you will be able to bring it to the surface. it will leave a nice red mark, possibly even a bruise for a day or two, but it's worth getting it out now before it gets any tighter. good luck.

From Rachelle on Wed, Sep 21, 2011 at 14:50:27 from 199.190.170.22

Thanks for the advice guys! I have a foam roller and have been rolling it out daily but I will be sure to spend some quality time with the foam roller tonight and see if I can get it worked out. It is driving me cra cra crazy!!

From Lily on Wed, Sep 21, 2011 at 15:17:04 from 67.199.178.210

Tennis ball.... try that.

From RAD on Wed, Sep 21, 2011 at 15:58:48 from 76.27.16.189

Oh massage! Do it! I can tolerate someone else inflicting the pain to work it out, but the tennis ball I turn pansy with :) So, I guess it depends on whether you have the time and/or money for a massage or a tennis ball. They will both do the same thing - if you have a good massage therapist that is.

From Lily on Wed, Sep 21, 2011 at 16:12:18 from 67.199.178.210

Rachelle, if you need a good sports massage. I have a suggestion. I hope it gets better!

Slow milesFast milesTotal Distance
4.004.008.00

weights (shoulders & chest), 14 minutes elliptical.

6 mile tempo run.  1 mile warm up 8:04, 4 miles @ 7:07 pace, 1 mile cooldown 8:04.  All at 1% incline.  This workout was a mini confidence booster as it felt fairly easy to maintain the tempo pace.  My confidence has been lacking since the Nebo half so I am glad to see a glimmer of hope. :)

I still think I am capable of 3:20 at SGM!!  Anyone else shooting for that time and want to work together? 

PM: 2 miles

New Balance 950 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Thu, Sep 22, 2011 at 11:47:13 from 67.199.178.210

Well that is cool you felt great during your tempo. :)

I wish I could pace with you. But I would mentally beat myself up if I don't try to get a new marathon PR. :( One of these races we shall!

From Kira Bell on Thu, Sep 22, 2011 at 12:53:31 from 74.220.196.214

You can do it! I know you can! You have proved it time and time again! I saw you on the elliptical. Next time Join us girlies :) Good work out!

From JulieC on Thu, Sep 22, 2011 at 13:41:52 from 70.56.109.215

I think you will surprise yourself at SG. NICE to have confidence runs. My brain tends to forget that it ran a good race then after a few days I wonder if I can run fast again, so I completely get what you mean about Mt Nebo-- we did run fast didn't we? I can't remember :D.

From allie on Fri, Sep 23, 2011 at 01:21:04 from 24.10.191.18

nice confidence booster! i too think you will surprise yourself at SGM.

From Sue on Fri, Sep 23, 2011 at 12:25:53 from 63.248.41.148

Girl you are going to crush and I mean crush 3:20. No worries you are amazing!

Slow milesFast milesTotal Distance
6.500.006.50

6.5 miles, 7:54 AP. I waited until 6:30am to run and it was still freezing. brrrr! Time to bust out the long sleeves I suppose.

New Balance 950 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.002.0012.00

Last long run.  First 8 miles were at about 8 minute pace and last 2 were 7:30 pace.  Overall this was not my favorite run.  My right hammy was surging so badly with pain I nearly stopped, but when I slowed down it hurt even worse so I just kept going.  I also wore my running skirt I wont at Utah Runner girls HM and chaffed like crazy.  I am just so glad I tried it out before the full marathon because that would not have been pretty.  Too bad because it is way cute.  Darn my stupid fat legs.

Anyway time to really taper and get these legs of mine feeling better.

PM: 2 miles, 7:37 pace. I know I am suppose to be tapering but after helping move my parents all day I just needed some stress relief. It is hard to leave the house I grew up in with so many memories of my brother. This little run felt great!

New Balance 950 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.80Calories: 0.00
Comments
From Kira Bell on Sat, Sep 24, 2011 at 13:31:49 from 160.7.243.169

Those skirts looks so cute! I bet you looked darling (you always do) You should take a picture! I guess it's more for show then anything else ?

7 days and counting until the big show! You can do it. By the way, I read your Boston post. You are so inspirational :) Love you face

From Sue on Sat, Sep 24, 2011 at 15:47:54 from 63.248.41.148

Oh good I am glad you got a good run in. I'm so sorry not to get back to you. My baby had a rough night the last two nights he has been up sick poor guy. I will have to try to go later today. I figured you would go anyway because...that is just the way you are. Truly dedicated!

From Kelli on Sat, Sep 24, 2011 at 19:51:18 from 71.219.67.175

Dang skirt! Could you buy some longer compression shorts to wear under them?

GREAT RUN! You are so ready to hit this marathon.

Slow milesFast milesTotal Distance
3.000.003.00

3 miles at the track with the pup.

Taper Time.

-lots of sleep

-lots of water

-and lots of good eats!!!

No bake Peanut Butter Protein cookies

2 tbsp chocolate protein powder (you could use coco powder)

6 tbsp milk

1/3 C Splenda

1/3 C honey (agave nectar, or syrup would work too)

3 tsp vanilla

2/3 C peanut butter

2 C oatmill

Bring the milk, sugar, and protein powder to a boil.  Remove from heat.  Add in honey, vanilla, and peanut butter until the peaunt butter is melted and smooth.  Stir in the oats.

Drop by spoonfulls on waxed paper and lick the pan clean. :)  Oh so delicious and nutritous.

Happy Sunday!!

New Balance 950 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Sue on Mon, Sep 26, 2011 at 10:49:15 from 63.248.41.148

Yes! I am totally making this! Do you mind if I post it on my blog?

From Rachelle on Mon, Sep 26, 2011 at 12:02:55 from 199.190.170.21

Of course you can share it on your blog Sue! I made these last night for a family party and all of the kids picked them over cake. I was sad there weren't any left for me. :(

I also added coconut to the batch I made yesterday and it was a great addition!

Slow milesFast milesTotal Distance
5.000.005.00

30 minutes weights.

5 miles on the treadmill, 1.5-2% incline, 7:53 AP.

New Balance 950 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Mon, Sep 26, 2011 at 12:52:06 from 72.223.91.148

That's mighty fast.

From Kira Bell on Mon, Sep 26, 2011 at 14:11:09 from 74.220.196.214

Taper Taper!

From Merri on Mon, Sep 26, 2011 at 18:57:57 from 160.7.252.148

very nice!

From Sue on Mon, Sep 26, 2011 at 22:30:13 from 63.248.41.148

Nice job Rachelle!

Slow milesFast milesTotal Distance
4.300.004.30

30 minutes full body weights (triceps, biceps, core)

ran 1 mile on the treadmill and the stupid emergency stop came off. grrr

moved treadmills and finished up 3.3 miles, 2% incline, 7:53 AP.

 

New Balance 950 Miles: 4.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.40Calories: 0.00
Comments
From Kelli on Tue, Sep 27, 2011 at 11:40:13 from 71.219.67.175

Nice work outs this week speedy pants! You are going to have a great marathon. I think you are going to surprise yourself and be faster than you think. That is always nice, huh???

Will you make me some of those cookies? I LIVE for no bake cookies, but I have never been able to make them. I have a friend who would smuggle them in to the hospital for me (I had c-sections, and they would not let me eat solid food for days!) Now I buy them at Wal Mart, they are pretty good. But yours sound much more healthy.

From Rachelle on Tue, Sep 27, 2011 at 12:14:06 from 199.190.170.30

Kelli I promise there is no way to mess up these cookies. I am totally making you some, you will love them!!

I can't wait to see what YOU do at SGM this Saturday. I admire you so so much.

Are you running Boston in 2012?

From Kelli on Tue, Sep 27, 2011 at 12:22:27 from 71.219.67.175

I have ZERO stress over this marathon. I am pretty happy with the PR I already have and I know my training is not as good as it was last year (especially on hills). I hope to at least come to close to last years time, but what happens, HAPPENS! I am just going to show up and run hard and what is, IS. It is a relaxing approach to this marathon.

I went to Boston in 2010 when my husband BQ'd. We ran it together. If he had BQ'd at Salt Lake, I think we might have tried to go again. But he was a 3:17. I think he will get it again in St George (I am betting around a 3:10), but it will be too late!!! We are saving to take all 5 kids to Florida anyway....how could we afford both in 2012???

From RAD on Tue, Sep 27, 2011 at 12:51:18 from 76.27.16.189

Nice workout Rachelle! Good healthy twist on no-bakes too!! Can't wait for Saturday.

From Sue on Tue, Sep 27, 2011 at 15:39:16 from 63.248.41.148

I always pull that emergency button thingy off! It drives me crazy. Good work on getting such an awesome AP in on that incline! Your amazing!

From Lily on Tue, Sep 27, 2011 at 18:00:10 from 67.199.178.210

ugh, the gym. I have a love-hate relationship with that place. Currently hating it though....

Rest rest rest. Saturday is coming.

Slow milesFast milesTotal Distance
3.001.004.00

2 mile warm up, 1 mile at HMP 7:15, 1 mile cooldown. Overall AP was 7:56

Slept in until 6:45am!!!!

New Balance 950 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Carina on Wed, Sep 28, 2011 at 11:43:04 from 204.15.86.83

Looking good :)

From JulieC on Wed, Sep 28, 2011 at 12:10:52 from 67.41.188.193

: D feeling good I bet!!!

From Kira Bell on Wed, Sep 28, 2011 at 12:35:38 from 74.220.196.214

Yay for sleeping in! Thats how late I slept in too :)

Slow milesFast milesTotal Distance
3.250.003.25

planned to run 3 miles but I was a quarter mile away from my house so it became 3.25.  It was way too cold to want to stop and walk once I got to 3. :)  EZ pace, 8:30ish.

Abs

Foam Rolling

Stretching

 

Mizuno Waves Yellow Miles: 3.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From RAD on Thu, Sep 29, 2011 at 11:48:46 from 76.27.16.189

almost there!!! yay!!!

From Kira Bell on Thu, Sep 29, 2011 at 12:35:03 from 74.220.196.214

Nice work!

From Sue on Thu, Sep 29, 2011 at 13:52:59 from 63.248.41.148

Smart training!

From Lily on Thu, Sep 29, 2011 at 16:12:46 from 67.199.178.210

Roll woohoo! Me too! I hope we see each other down there. We need to get some pictures all of us FRB peeps!

Slow milesFast milesTotal Distance
2.000.002.00

Slept like crud.  Couldn't fall asleep until after 11 and then got called by work at 5am (oh the joys of being on-call 24/7).  Anyway got everything taken care of and slept in until 7.

did a 2 mile shakeout at 8:15 pace.  Apparently all of the neighborhood dogs are out at 7am.  I got chased by 5 dogs in 2 miles.  I think that is a record.

3.5 hours of work and then it is off to the races!

Mizuno Waves Yellow Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kelli on Fri, Sep 30, 2011 at 12:01:40 from 71.219.67.175

I am terrified of dogs! That would have been a very scary run for me!

GOOD LUCK this weekend. You are going to have a GREAT race. Hopefully I will see you down there somewhere and we will get to meet. ;o)

From Kira Bell on Fri, Sep 30, 2011 at 12:38:00 from 74.220.196.214

Good Luck Girly!

Race: St. George Marathon (26.2 Miles) 03:34:55, Place overall: 211, Place in age division: 23
Slow milesFast milesTotal Distance
0.0026.2026.20

I will do a more detailed recap on my personal blog (runningfortrevor.blogspot.com) but here is the short (that will probably turn into long) version.

This was not a good race for me at all.  I am not one to make excuses and blame my bad race on external factors so I will just say that it was not my day.  After having an entire day to digest everything I am over it and realize I did my best with what I had in me.  I am so excited to get back out there and prove that I am capable of better.  I believe that the most frustrating thing as a runner is to perform outside of what you know you are capable of.  With that said we just do our best in the moment and that is all that we can do.  Bad races teach us and at the end of the day I am just so grateful for the experience.

Leading up to the race was one of the most stressful weeks I have had in a very long time.  I have been trying to refinance my house and found out Monday my appraisal was too low, I was out $500, and there was nothing I could do about it.  Work was just crazy and I was overwhelmed with stress.  I was so excited to just get away from it all and head to St. George.  Friday after work I went to pick up my sister to head down and her and her baby were both incredibly sick and would not be able to make the trip.  I was so upset because my Sister is my biggest cheerleader and was planning to run me in.  Oh well I was just so glad my Mom was willing to come with me and support me.

Got into St.g a little late and after the expo and checking into the hotel I finally settled with Subway for dinner around 8:30pm.

Race morning:  up at 3:45 out the door by 4:15.  The hotel clerk informed us it was already 77 degrees outside.  Awesome!  Met up with friends at the bus and the drive up flew by.  Once at the top we hit 2 rounds of porta potty trips and were ready to go.  I took 3 sports leg pills 1 hour before the start and 30 minutes after taking them I started to feel dizzy and light headed.  You are suppose to take 1 pill for every 50lbs and I decided to take 3 even though I only weigh 118.  I think I may have taken to much for my body weight.  I ate another half of a granola bar hoping it would help but I still just didn't feel quite right.  Oh well!

Ran into Merri at the beginning of the race and we were off.  There was no 3:20 pacer so my plan was to stay in between 3:15 and 3:25 and just pace myself the best I could.  HUGE mistake!  Should have stuck with 3:25 from the beginning.

Miles 1-3:  7:45, 7:42, 7:27  Felt sluggish and like a warm up but that was normal. I always feel this way at the beginning of a run.

Miles 4-7:  7:21, 7:42, 7:21, 7:24  Feeling really good and finally getting in a rythm.  Barely breathing and just shuffling along.

Miles 8-11:  9:06, 8:17, 8:27, 9:21  Awwwww eaten alive by the hills and unable to recover physically or mentally.  Passed by the 3:25 pacer and trying to hang on.  Feeling the uphill in my calves and blisters on my toes starting to form.  not good!  Threw up on the side of the road at mile 11.  Not pretty!

Miles 12-13:  8:42, 7:52 - 1:46 at the halfway point.  I was mentally depleated.  What was going on.  I needed to be at 1:42!!!!!!!! 

Miles 14-17:  7:54, 7:07, 7:19, 7:30 - Trying to pull it together but still struggling so hard mentally and physically.  Instead of running consistant splits I was trying to play "catch up".

Miles 18- 21:  8:18, 9:07, 8:22, 7:33 - calves started cramping at mile 18 and the rest is basically history.  Why oh why do I never cramp during training runs but always at the end of a marathon?  I think I was just unprepared for the hills.  I tried to eat a bannana but just couldn't stomach it.  I knew if I didn't slow my pace it would be ugly.  It was either I walk/run it in or slow the pace.  I decided to just slow the pace and try to get through it.

Miles 22-24:  10:05, 8:32, 8:24 - I had to stop and use the porta potty at mile 22.  I had just drank WAY too much but was still so thirsty and delirious.  I saw runners ready to run in they're family and friends and I really just wanted someone to run with me.  I was depleated and done.  Welcome the marathon death shuffle.

Miles 25 - 26.2:  9:08, 9:35, 6:54 - Calves cramping so bad it is ridiculous.  They were seizing up every few steps and I would scream out loud.  I'm sure it was great entertainment for the spectators.  My friend Nikki saw me at 25.5 and ran with me.  Thank you, thank you, thank you Nikki!  Once I hit mile 26 I just went into a zone.  All goals were out the window at this point but I was determed to re-BQ with the new qualifying times and finish under 3:35.  It felt like someone literally picked me up and flew me to the finish line.

The medics caught me in the shoot and I spent the next 2 hours dehydrated and unable to move.  I have only ran 3 marathons and 2 out of the 3 I have I finished completely delirious and dehydrated.  I am really not sure how I could have even hydrated more in this race and just think I really cannot handle the heat.  It is ridiculous!  Whenever I would stand the world would become fuzzy and my vision was blurred.  It took me 2 hours of laying on the grass and drinking 62 ounces of fluids before I was able to get out of the runners area without passing out.  Awww seriously just ridiculous. 

Anyway this obviously was not short so I will end it.  All in all my time is not completely terrible and I am proud of myself for pushing through leg cramps for 8 miles.  Not fun at all.  This was an incredibly organized race and I look forward to running it again.  I learned a lot and am looking forward to working through my issues and growing from the experience.

Mizuno Waves Pink Miles: 26.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jody on Sun, Oct 02, 2011 at 15:35:24 from 75.141.131.35

Tough day! Way to push through and get the BQ!! Congrats!

From Andy on Sun, Oct 02, 2011 at 15:48:06 from 199.190.170.24

Sounds like a really tough day. The tough races are there to show us what we are truly capable of pushing through. Hope you are feeling better and are able to recover quickly.

From JulieC on Sun, Oct 02, 2011 at 16:28:42 from 64.37.14.162

hey friend way to pull through!! our competitor at Nebo pulled out a 2:51!! so yes we just had a bad race day!! Inspired by your words to regroup and return with determination and strength. For the last hour of the race I contemplated not being a runner or blogger and return to normal life. I had to dig my head out and turn to those who raced well and focus on their successes. What a day for a lot of my friends. Which really is a joy to see!! But why not for us? can't dwell too long. No answers. Just all for our good to make us stronger. Living for another Mt. Nebo moment : D. Thanks for sharing your experience. I am still getting the courage up to write mine. I am still in shock at how poorly I pulled through adversity. Better luck next time, like you said. BIG HUG FOR YOU :D.

From Carina on Sun, Oct 02, 2011 at 18:12:21 from 174.253.160.21

You are an incredible runner, and you still pulled out an amazing time!! Great job finishing a very tough HOT race!

From Merri on Sun, Oct 02, 2011 at 19:31:49 from 160.7.252.148

Oh I am sorry Rachelle, but you persevered & your positive attitude is inspiring. Great job and running even when you didn't want to. You're a tough cookie!

From Toby on Sun, Oct 02, 2011 at 20:32:42 from 199.101.224.254

It's a good thing life doesn't depend on one race! We have many more to come and try again! Nicely done!

From Kelli on Sun, Oct 02, 2011 at 23:50:24 from 71.219.83.151

I love your perspective! Sometimes crap just happens on race day, even when we are ready for it. It is a true bummer, though! I am sorry it was not your day, but glad i got to sit on the grass with you and chat for a little while! It was nice to finally meet you.

From Lily on Mon, Oct 03, 2011 at 18:55:33 from 67.199.178.210

Nice job Rachelle! I was lounging around in bed all day yesterday, I would have probably been the first to respond to this but I was browsing it with my phone and it's hard to log in and comment from it.

That was a tough marathon for sure. I know there were some factors, but you still ran strong and well. We can't ask for me on a tough day like that. Great job girly!

From Jake K on Tue, Oct 04, 2011 at 12:08:43 from 155.100.226.53

Hey Rachelle - way to hang tough and still get that BQ! It seemed like a tough day for a lot of runners... you have had an awesome year, and your running ability has increased so much... you'll bounce back and the next one will go LOTS better! Kudos for having a great attitude and always looking for the positives!

Slow milesFast milesTotal Distance
0.000.000.00

weights & 57 minutes on the elliptical.

I am sore but not anymore sore than I have been after my other two marathons.  I am sure that walking up and down stairs and carrying boxes all day Saturday and Sunday did not help and more than anything I just feel exhausted.  My parents are finally moved into they're new house though yay!

Already plotting out my next marathon.  The only way for me to get over a bad race is redemption.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kira Bell on Mon, Oct 03, 2011 at 16:27:41 from 74.220.196.214

You trooper!

From Carina on Mon, Oct 03, 2011 at 19:09:34 from 204.15.86.83

But then after an awesome race you want that feeling again, so goes the endless cycle of racing :) You did awesome, but in my experience a large part of success is how you feel when you finish.

Slow milesFast milesTotal Distance
3.250.003.25

Whoa I was all mixed up on my days.  Anyway weights, 30 minutes elliptical, and 3.25 miles on the treadmill 8:55 AP.

I am definitely sore but running actually felt pretty good and hopefully by next week I will feel back to normal.

New Balance 950 Miles: 3.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Tue, Oct 04, 2011 at 15:04:29 from 72.223.91.148

All I heard was sore butt.

From Lily on Tue, Oct 04, 2011 at 15:04:47 from 67.199.178.210

I don't know how you ran, my legs don't feel good enough to run yet..

From Rachelle on Tue, Oct 04, 2011 at 15:15:31 from 199.190.170.31

Oh I definitely do not feel good enough to run but I have found it is the only way to help me get over soreness. It seems to help get rid of some of the lactic acid build up that creates the stiff legs.

From Lily on Tue, Oct 04, 2011 at 20:39:34 from 67.199.178.210

Good idea. I will definitely try this tomorrow :)

Slow milesFast milesTotal Distance
6.350.006.35

15 minutes triceps, 10 minutes core

20 minutes elliptical

4.1 treadmill miles, .5% incline, 8:18 pace. 

PM:  2 miles.  Something about the cooler weather and changing of temperatures makes me fall in love with running again.  I am recovering from the marathon well and feeling stronger each day.  I am looking forward to learning all I can in the off season and coming back strong for Boston in April. :)

Las Vegas Ragnar & Halloween Half on the agenda for Oct and then Nov & Dec off of racing. :) 

Mizuno Waves Pink Miles: 4.10New Balance 950 Miles: 2.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Wed, Oct 05, 2011 at 12:33:03 from 72.37.244.100

You are already getting right back into training! Good for you - it's great that you're recovering already.

From Jake K on Wed, Oct 05, 2011 at 12:51:41 from 155.100.226.53

I think short runs in the days after a hard race (ie. marathon) are actually good for recovery. A lot of people disagree and just lean towards taking time off, but it definitely works for me. And it makes the transition back to training easier.

I responded to you comment over on our blogger blog. If you aren't doing anything over Halloween and feel recovered enough, think about coming up to our 5K! It will be fun.

From Lily on Wed, Oct 05, 2011 at 13:08:51 from 67.199.178.210

Rachelle is bouncing back fast for sure. :)

From Rachelle on Wed, Oct 05, 2011 at 14:17:21 from 199.190.170.24

Thanks guys! It will definitely take me a few weeks to get my speed back but for right now moving my legs seems to really help the recovery.

Jake - I would love to run the 5k but I am already signed up for the Halloween half that day.

From Kira Bell on Wed, Oct 05, 2011 at 15:48:05 from 74.220.196.214

You are soooo cute too! I see you a lot at the gym by the tanning salon as I am driving away... Not only are you cute, you are beautiful! :) Good work out, I wish I was as amazing as you.. ONE DAY!

From JulieC on Wed, Oct 05, 2011 at 22:13:39 from 71.35.251.100

hi friend!! boston bound we are!! fun times. I plan on some cart wheels each mile and pics : D. no rush. havin' fun in my hometown state of Massachusetts!! : D. so glad you will be there. yes a group run soon would be therapeutic. way to go on feelin' great. YES THIS WEATHER IS HIGHLY WELCOME. None of this heat wave stuff. sorry about making you cry....I am coming out of my deepness.

Slow milesFast milesTotal Distance
8.000.008.00

worked legs and core

ran 8 miles in 65 minutes, 1% incline on the treadmill.

I had my body fat tested at the marathon expo and it was 19.6%.  Not terrible and I'm not really sure how accurate it was but it was definitely an eye openner that I am carrying around 23lbs of pure fat.  gross! 

I would like to work on getting that number down closer to 17% before Boston.  We shall see about that as the Holidays (food everywhere!) are approaching.

PM:  15 minutes ellpitical. 

New Balance 950 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Thu, Oct 06, 2011 at 11:57:37 from 72.37.244.100

How did they do the body fat testing? Keep in mind they are not even 90% accurate most of the time. Honestly, I would guess you are actually below that. Still great number - athlete level for sure!

Holidays are TOUGH. I think my goal is only to eat 10 pieces of candy at Halloween! Haha!

From fiddy on Thu, Oct 06, 2011 at 12:42:08 from 174.23.129.93

It all depends on the method used. Bio impedance will generally overestimate body fat in younger, fitter people. That said, 19.6% is pretty much ideal. 22-25% would be considered "healthy". Under 22% is the athlete range. Some women start to run into trouble at around 14-15% body fat. 19.6% is a good number for a female runner. Keep in mind that all of your cells membranes are made of a lipid bilayer. It's not like all of that fat is pure adipose tissue.

From Lily on Thu, Oct 06, 2011 at 14:45:46 from 67.199.178.210

I see Rachelle everyday and she looks great. Really. Rachelle no worries. Listen to fiddy, he is right.

I had mine down to 18% last summer. Oh boy I was cold a lot! haha I really don't see how some gals can go much lower than that. It's very hard for most. Unless they are genetically prone, I just don't see how it happens.

From Rachelle on Thu, Oct 06, 2011 at 15:39:03 from 199.190.170.21

Thanks for the feedback everyone. I was a little embarassed to post this as I truly had no idea exactly what it meant and was feeling pretty good about it until she said "that means you have 23lbs of fat". But that is partly why I posted it too so someone could explain to me what it all means. It was a bioelectrical hand held machine so I'm sure it wasn't entirely accuracte.

Thanks James for the analysis. I really appreciate that.

From Kira Bell on Thu, Oct 06, 2011 at 18:56:29 from 160.7.243.169

Never had mine tested, but someone told me mine is about 21-23 . At first I was little bummed because I wanted to be a 19.. though It wasn't an actual test so who knows! but then the guy that guessed told me guys have less fat then girls and most guys are not below 10%. Which made me double thing how low I wanted to go. He also explained that if girls get below 18 % they stop menstruating and even though sometime that would be AWESOME, your body actually needs fat. I, myself have been super super skinny and it wasn't worth all the loss of energy. You look great as you are, but that doesn't mean we all can't improve. :)

From Scott Wesemann on Thu, Oct 06, 2011 at 19:00:33 from 205.158.160.209

Hey I recognize you from St. George. You are the one I was almost laying on while I was rolling around in pain. :)

From Kelli on Fri, Oct 07, 2011 at 21:33:26 from 71.219.83.151

Scott, she was the one I was talking to! Funny!

I am glad everyone already set you right on the body fat! Your body fat is LOW already, all is well there. You are tiny!

Nice running this week. It sure is making me feel wimpy. ;o)

Slow milesFast milesTotal Distance
7.000.007.00

It was weird going to the gym on Friday.  I always run outside on Friday but I totally wussed out on running in the cold.  I really need to get some better cold weather running gear.

Anyway 30 minutes weights (back & shoulders)

Just ran on the treadmill for 60 minutes and focused on staying relaxed and not paying attention to pace!  I kept the incline at 1.5-2% and sprinted out the last 800 meters.  Average pace was 8:34.  I was able to run the last 800 at 6:30 pace and still felt really controlled.  Great workout!  Thanks Jake for the advice on slowing down my runs.  I probably need to slow down even more but this was a good start for me.

10 minute cooldown on the elliptical to round out 70 minutes of cardio for the day.

New Balance 950 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Fri, Oct 07, 2011 at 13:50:11 from 67.199.178.210

I ran slow today to :)-

From Kira Bell on Fri, Oct 07, 2011 at 16:03:00 from 74.220.196.214

ha ha. We ran the same pace today, but that is my average/fast pace.. for you its your slow! Great job!

From allie on Fri, Oct 07, 2011 at 17:03:35 from 24.10.191.18

slow is good! nice job, rachelle.

From Carina on Sat, Oct 08, 2011 at 00:08:53 from 204.15.86.83

I am very curious about the advice Jakek gave you! Sounds like it made for a great morning run :)

Slow milesFast milesTotal Distance
10.000.0010.00

I wanted to wuss out and go to the gym this morning but I decided to put on my big girl panties and run outside.  I am so so glad that I did!  It was a little rainy but once I got going it was perfect.  10 miles with a 8:22 AP.  I picked up the last 800 to a 7 min pace but other than that kept it easy and felt relaxed and controlled the entire run.  It was a great run!!

New Balance Nimbus Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Burt on Sat, Oct 08, 2011 at 12:58:45 from 72.223.91.148

Glad you controlled yourself in your big girl panties. Hey, what's your team number for Ragnar?

From Rachelle on Sat, Oct 08, 2011 at 13:03:52 from 66.7.127.115

We are team #7 "7 studs and their showgirls" is the name. How about you? What runner are you?

From Burt on Sat, Oct 08, 2011 at 13:06:24 from 72.223.91.148

Team #351. We used to be called Burt Rules until my stupid team voted on a different name. Now we're Running on Empty. Whatever! LOL! I'm runner #7.

From Kira Bell on Sat, Oct 08, 2011 at 13:25:11 from 160.7.243.169

awwww, way to go running despite the weather! You go girl!

From Jake K on Mon, Oct 10, 2011 at 15:43:02 from 155.100.226.53

you were rewarded for getting out in the yucky weather with NICE weather this week! :-)

Slow milesFast milesTotal Distance
3.000.003.00

Sunday track day!  I met Julia this morning and she brough her dog plus the dog she is dog sitting.  The dogs ran around and me Julia walked for 2.5 hours.  Probably like 6-7 miles, I have no idea.  It was great to chat.  I jogged a slow 3 miles when I got home.

The weather is gorgeous today!

New Balance Nimbus Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

20 minutes weights.  8 treadmill miles, 1-2% incline, 64 minutes.

PM:  2 miles easy, 8:09 pace.  Perfect weather!

Asics Racing Flats Miles: 2.00New Balance 950 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Mon, Oct 10, 2011 at 11:28:14 from 67.199.178.210

We posted within seconds of each other :)

From Kira Bell on Mon, Oct 10, 2011 at 14:20:44 from 74.220.196.214

Way to start out Strong!

From RAD on Mon, Oct 10, 2011 at 16:26:13 from 76.27.16.189

Nice way to start out a new week! I think we're all ready to be back at it after SGM.

From Carina on Mon, Oct 10, 2011 at 17:14:39 from 204.15.86.83

Great way to start the week!

Slow milesFast milesTotal Distance
7.201.408.60

10 min elliptical warm up

5 sets 15 squats with 25lb weight

5 sets 15 alternating lunges with 12lb weights

1 sore butt

53 minutes running

20 minute easy warmup, 1% incline 8:18-8:34 pace

10 minutes threshold, 6:58 pace

23 minutes easy, 8:34 pace

Overall average = 8:01

PM:  2 miles easy.  Another gorgeous night!

New Balance 950 Miles: 8.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.00Calories: 0.00
Comments
From allie on Tue, Oct 11, 2011 at 11:40:05 from 161.38.218.168

nice work, rachelle! good luck with the 1 sore butt.

From Lily on Tue, Oct 11, 2011 at 11:41:55 from 67.199.178.210

I know all about the sore butt thing. All to much.

When I first read this I thought it said 53 miles running. haha

From JulieC on Tue, Oct 11, 2011 at 17:10:02 from 207.108.176.69

seriously not looking forward to adding in my legs to my weight workouts I just started. How ever do you run with the soreness? seriously Rachelle and all you other weightlifters.

From RAD on Tue, Oct 11, 2011 at 17:45:20 from 76.27.16.189

HA! I like the one sore butt. I did Jillian's shred Monday and didn't think it was bad at all - until I can barely move my butt today! YIKES! The 2nd day is always the worst.

I think running after doing weights helps flush out the lactic acid and keeps the soreness away...you'll have to let me know if it does.

Nice work on the running - especially after a killer workout!

From Kira Bell on Tue, Oct 11, 2011 at 18:13:02 from 74.220.196.214

Wow... look at all the numbers! It's like I am in school again!

Slow milesFast milesTotal Distance
8.000.508.50

Worked tricpes & shoulders for 25 minutes

20 minutes ellpitical

5.5 treadmill miles, last 800 at 6:45 pace.  I am wicked sore from all the squats/lunges I did yesterday.  Hopefully doing a leg workout 1-2 times a week will strengthen my legs and make me stronger on hills.  It is a good sore. :)  Just slows my running down a bit.

The gym is crazy packed lately.  I need to toughen up and start running alone in the dark. dun dun dun.

PM:  3 miles easy.  Holy crud my legs are crazy sore!  I guess thats what I get for doing 5 sets/15 reps of lunges after a 1 year hiatus. 

Mizuno Waves Pink Miles: 3.00New Balance 950 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Wed, Oct 12, 2011 at 11:46:44 from 67.199.178.210

No, just run with me. Then we don't have to be alone at all! :)

From Kira Bell on Wed, Oct 12, 2011 at 15:13:59 from 74.220.196.214

I know! All the black treadmills were taken. I saw you on the elliptical. I was thinking " I wonder if that is by choice?"

From Sue on Thu, Oct 13, 2011 at 11:10:00 from 63.248.41.148

Yes the gym is packed huh. All the fair weather or not so fair weather goers.

Slow milesFast milesTotal Distance
10.000.0010.00

20 minutes weights (chest/shoulders/abs)

The I'm bored to tears treadmill workout

1 mile warmup 8:18 pace, 1% incline

.25 miles fast 7:13-7:25 pace, 1% incline

.5 miles easy 8:00 pace, 1.5% incline

.25 miles, 8:04 pace, 3.5-4% incline

and repeat x6

Last 800 at 6:48 pace.  Running outside tomorrow!  Woo hoo!

PM:  2 miles easy.

Asics Racing Flats Miles: 2.00Mizuno Waves Pink Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Thu, Oct 13, 2011 at 11:45:37 from 67.177.21.60

6 months of this and you are going to FLOAT up those hills in Boston! :-)

From Andrea on Thu, Oct 13, 2011 at 12:40:51 from 72.37.171.52

That's a tough workout!!

Do you listen to music or anything when running on the treadmill?

From Kira Bell on Thu, Oct 13, 2011 at 13:07:24 from 74.220.196.214

Waaaaaaaaaaah! You're on Fire! I agree, Boston will be a slice of pie!

From RAD on Thu, Oct 13, 2011 at 15:52:35 from 76.27.16.189

nice incline workout! I did something similar, but not as speedy :) Nice work hitting it hard again. Enjoy the cold, um, I mean nice weather tomorrow :)

Slow milesFast milesTotal Distance
8.000.508.50

8.5 miles outside, 8:06 AP.  mile 1, 8:48 pace, last 800 meters 7:08 pace.

I am working on giving myself a running makeover.

Heres the background:  I started running in Summer 2010.  I ran my first half marathon Oct 2010 (Halloween Half Marathon).  Before that race the furthest I had ever ran outside was 10k distance.  Every workout I did was medium/hard and almost always an all out effort.  I was an idot new runner and I think this is actually a common mistake.  I continued with this method until just recently.

Anyway I am now just trying to train smarter and figure out what my "natural running pace" is.  I haven't ever really known how to just run naturally since I have always pushed myself too hard in workouts.  I have really been absorbing everything I can from others and especially everyone on the blog and think this will be a good change. 

My plan is to run easier for the next few months (besides 2 "fun runs") and focus on conditioning.  We shall see how it goes.

New Balance 950 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.80Calories: 0.00
Comments
From RAD on Fri, Oct 14, 2011 at 16:39:04 from 76.27.16.189

HA! This is seriously funny to me for just one reason. Today I decided I dork around in my running too much and DONT push myself enough. The exact opposite. Maybe you and I need to run together and find our happy medium! :)

From Andrea on Fri, Oct 14, 2011 at 18:12:38 from 72.37.244.100

You have made amazing progress and should be very proud of yourself! That being said, I had a running makeover starting last year and would highly recommend it :)

From Jake K on Sat, Oct 15, 2011 at 17:46:32 from 67.177.21.60

I think you have a great plan in place and the right attitude about how to get where you want to be. Keep having fun and next year is going to be super exciting for you!

Slow milesFast milesTotal Distance
14.000.0014.00

14 miles with my friend Julia in Provo canyon, 9:35 AP!  Windy and freezing for the first half but perfect weather for the second half.  Great conversation and great recovery miles.  Feeling good!

New Balance 950 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Sat, Oct 15, 2011 at 22:46:58 from 67.199.178.210

Oh that sounds so fun. I hope you had a great time. :)

From Kira Bell on Sun, Oct 16, 2011 at 12:23:03 from 160.7.243.169

That DOES sound fun!

Slow milesFast milesTotal Distance
2.601.003.60

Track Sunday!  I met up with Julia at the track to walk/talk and let the dogs run around like crazy beasts.  She was a little late so I decided to a little speed workout.  I haven't done any real speedwork since SGM so I wanted to see if my legs were even capable of turning over quickly.

1 mile warmup

1 mile at 10k pace, 6:59!  Whoa I was impressed I got my body going that quick.

.5 mile jog and then 800 at 5k pace, 6:40.

.6 jog and then Julia showed up and we walked for an hour.  Good morning!

Came home and ate waffles with butter and full sugar syrup.  Yum!  Healthy Habbits challenge starts tomorrow.  You better pray for me. :)

New Balance 950 Miles: 3.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.20Calories: 0.00
Slow milesFast milesTotal Distance
8.501.5010.00

10 minutes ellpitical

20 minutes biceps/abs

7 treadmill miles, 1-1.5% incline

15 minute warm up 8 min AP

15 minute threshold 6:58-7:13 pace

20 minute cooldown 8 min AP

pm: 3 miles easy, gorgeous night.

New Balance 950 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Kira Bell on Mon, Oct 17, 2011 at 13:58:49 from 74.220.196.214

You're putting in the time! good job!

From RAD on Mon, Oct 17, 2011 at 15:20:28 from 76.27.16.189

Nice work Rachelle, you are kickin' it! I hope to keep up with you soon...unless you speed up! :)

From allie on Mon, Oct 17, 2011 at 18:51:25 from 161.38.218.168

good work.

Slow milesFast milesTotal Distance
10.000.0010.00

Weights at home. I have been working late and hate crating my dog for too long so I will probably start doing this more often. 15 minutes shoulders, 10 minutes abs including 4 minutes of plank.

Ran 8 miles on the treadmill with 6 half mile hill climbs at 3-3.5% incline. 8:00 AP overall.

PM: 2 miles easy. Another gorgeous night.

New Balance 950 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.40Calories: 0.00
Comments
From RAD on Tue, Oct 18, 2011 at 14:15:24 from 76.27.16.189

Nice hill work and weights! I know what you mean about crating the puppy!!

Slow milesFast milesTotal Distance
8.501.5010.00

Weights/abs 20 minutes

8 treadmill miles with 3x/800 sprints in the middle just to mix things up. overall time was 63 minutes for the 8 miles.

PM: 2 miles easy

New Balance Nimbus Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Wed, Oct 19, 2011 at 12:18:41 from 72.37.244.100

Nice workout. Mixing it up a bit on the treadmill makes it a little less boring, not to mention good for you! :)

From RAD on Wed, Oct 19, 2011 at 12:21:03 from 76.27.16.189

Nice job Rachelle! I'm headed off to the TM this morning myself, and I may have to copy your workout, but I think I may just do 7 - gotta be different somehow :)

Slow milesFast milesTotal Distance
7.400.007.40

Working triceps for 20 minutes. Gym was dead today which was SO SO NICE!

7.4 miles easy on the treadmill. I have a hard time running "easy" on the treadmill because I get bored so I added a few hill climbs to keep things interesting. I also covered the screen with my jacket so I wouldn't let it mess with my head. Weird how I prefer running slower and easy outside but on the treadmill it seems harder than running fast.

Anyway I'm off to Vegas this afternoon for Las Vegas Ragnar! I have a really easy leg and am just looking forward to having fun.

New Balance 950 Miles: 7.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.40Calories: 0.00
Comments
From Lily on Thu, Oct 20, 2011 at 11:34:39 from 67.199.178.210

Good luck and have fun. :)

From Jake K on Thu, Oct 20, 2011 at 13:02:42 from 155.100.226.53

Sounds like a great time! Enjoy it!

From Kelli on Thu, Oct 20, 2011 at 13:37:13 from 71.219.83.151

OH, I really like that race. It actually very pretty. I love when you are high up in Henderson at night and you can see Vegas, very cool.

HAVE A GOOD TIME!!!

Oh, and triceps for 20 minutes? OUCH.

From RAD on Thu, Oct 20, 2011 at 13:41:49 from 98.202.23.178

Have fun at Ragnar!!

I'm with Kelli on 20 min of just triceps?!? YIKES!

I agree on the slow on the TM, it just seems to push out the suffering. Glad you got some hill climbs in to make it interesting. I like the TM at our rec center. You can hide the 'counter' part and just watch TV on the screen. Helps the miles go quicker.

From Kelli on Thu, Oct 20, 2011 at 13:43:14 from 71.219.83.151

OH, I forgot to comment on that TM thing!!! I am actually way slower on the treadmill, I have a hard time pushing anything longer than a minute.

From Andrea on Fri, Oct 21, 2011 at 11:27:19 from 72.37.171.52

HAVE FUN!

Race: Las Vegas Ragnar Relay (14.5 Miles) 01:40:00
Slow milesFast milesTotal Distance
5.0014.5019.50

Las Vegas Ragnar Relay.  Just fun as always.

Leg 1:  4.6 miles, 7:12 pace, 90 degrees.  So dang hot but other than that it was good.  I haven't attempted to run fast really since the marathon so it was weird and took my legs a mile or 2 to get used to moving quicker.

Leg 2:  4.2 miles, 6:59 pace, middle of the night and nice and cool.  Some weird construction going on that slowed me down a bit but other than that it was good.  I love the night runs. :)

Leg 3:  5.7, 6:35 pace.  Lots of down and tons of heat.  87 degrees or something but considering it was the last leg of the race I felt really good.

New Balance 950 Miles: 19.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Mon, Oct 24, 2011 at 12:35:53 from 155.100.226.53

Nice running! You're moving quick for only a few weeks after the marathon!

From Burt on Mon, Oct 24, 2011 at 13:20:24 from 72.223.91.148

Wow! Very nice. Good seeing your out there, too.

Slow milesFast milesTotal Distance
3.000.003.00

3 easy miles watching the sunset.  It was a gorgeous night.

New Balance Nimbus Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

25 minutes weights/abs.

8 treadmill miles, 1.5-3.5% incline, 63 minutes.  I alternated the incline throughout and never went below 1.5%.  I think the incline training is really helping and my legs feel stronger.

PM:  2 miles

New Balance 950 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.40Calories: 0.00
Comments
From RAD on Mon, Oct 24, 2011 at 15:32:35 from 98.202.23.178

I love a little incline training! Nice work Rachelle. You are hitting it hard and strong.

Slow milesFast milesTotal Distance
10.200.0010.20

AM:  25 minutes weights/abs.  My Healthy Habbits (extra) goal is 10 minutes of ab work a day.  This has been tough for me but I can tell it is making a big difference.  My core feels a lot stronger.  Today I did 5 minutes of planks with 20 sit-ups in between each plank for a total of 80 sit ups.  Wowza!

Ran 8.2 miles on the treadmill in 68 minutes.  My legs felt really sluggish today.  I tried a 15 minute threshold in the middle and felt fatigued the entire time so I took a que from my body and slowed down to an easier pace.  I am running a half marathon this weekend so I feel no real need to push the pace.

PM: 2 miles easy.

New Balance 950 Miles: 2.00Pearl Izumi's Iso Shift Miles: 8.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 116.20Calories: 0.00
Comments
From Andrea on Tue, Oct 25, 2011 at 12:13:06 from 72.37.171.52

Halloween Half? What's your costume?

From JulieC on Tue, Oct 25, 2011 at 13:28:00 from 168.103.185.239

See you there!! I am a designated driver. I will run up from the bottom. Nothing too fast for me but the last four miles : D.

From RAD on Tue, Oct 25, 2011 at 15:57:29 from 98.202.23.178

15 minute threshold is tough! wow! Either way, fantastic job on the workout. I was right there with you today :)

From allie on Tue, Oct 25, 2011 at 16:54:33 from 24.10.191.18

plank! yaaay. nice run, too. hope to see you saturday...

From Lily on Tue, Oct 25, 2011 at 18:31:13 from 67.199.178.210

I kinda of wish I was running the half, but my toes are glad I'm not.

Slow milesFast milesTotal Distance
9.250.009.25

I had to be to work early for meetings this morning but was able to sneak away and run a quick 6 miles.  Actually it was slow and took me 52 minutes.  I did 5 minutes of abs afterwards.

PM:  3 miles easy.  Lots of wind.

Mizuno Waves Pink Miles: 6.25New Balance 950 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Lily on Wed, Oct 26, 2011 at 12:12:48 from 67.199.178.210

Good for you girl!

From Kam on Wed, Oct 26, 2011 at 12:15:43 from 68.66.163.179

That's a lovely pace for a relaxing run before a hectic day.

From JulieC on Wed, Oct 26, 2011 at 13:20:31 from 67.41.191.6

yes an easy run is going to make you stronger :D.

From Merri on Wed, Oct 26, 2011 at 14:18:27 from 160.7.252.148

Great job getting those miles in!

Slow milesFast milesTotal Distance
8.000.008.00

Weights/abs for 25 minutes.

Ran 8 miles on the treadmill alternating inccline 1%-3% before sitting in meetings all day.  Whooopi!

Pearl Izumi's Iso Shift Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Thu, Oct 27, 2011 at 18:14:47 from 72.37.244.100

Join the club! Meetings - yuck.

From RAD on Fri, Oct 28, 2011 at 14:00:35 from 98.202.23.178

blech...meetings make me wretch!

Slow milesFast milesTotal Distance
7.000.007.00

25 minutes weights (shoulders)/ abs

7 treadmill miles easy, 60 minutes.  The effort felt a lot harder than it should have even though I was running really slow.  Maybe I'm still not fully recovered from the marathon?  I don't know.  Anyway Halloween Half tomorrow and I'm hoping I can get those fast twitch muscles moving.  We shall see I guess.

Pearl Izumi's Iso Shift Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.80Calories: 0.00
Comments
From Burt on Fri, Oct 28, 2011 at 19:22:59 from 68.14.209.26

Good luck!

Race: Halloween Half Marathon (13.1 Miles) 01:26:24, Place overall: 8, Place in age division: 2
Slow milesFast milesTotal Distance
1.0013.1014.10

I will post more details on the race later.  I am at work (on a saturday...so LAME!) and just wanted to get it logged.

It was a really fun race and I am really happy with the way I ran.  My only real goal going into it was to beat my time from last year (1:36) and possibly run sub 1:30.  I accomplished both but couldn't have done it without the Amazing JulieC!!!!  I owe this race to her because she stuck with me and paced me the last 8 miles.  Thank you, thank you, thank you Julie!!  And sorry for my heavy breathing and screaming out loud that last mile. :)

This was my very first race last year and I am glad to say I cut 10 minutes off of my time.  Paces and more details to come soon.

Okay I will make this quick but I really wanted to post my splits. 

1-3 (6:16, 6:14, 6:09)  Didn't push too hard on the downhill and chatted with a couple of girls I met Raquel and April.  They were fun to talk to and I felt like I was in a good rythm.

4-6 (6:08, 6:35, 6:53)  Still feeling good but bummed to be out of the canyon.  I could have sworn the downhill lasted longer in 2010.  Oh well!  I was so happy to see Julie at mile 5.5!  She asked if I wanted her to run with me and was so happy.  It was great to chat with her for a bit and I knew she would help keep me on pace.

7-9 (6:58, 6:35, 6:39) The GU I ate at mile 6 kicked in by 8 and felt pretty good.  I was amazed I was running that fast on a flat area.  I had no idea I was capable of running in the 6's unless it was downhill.

10-13.1 (6:37, 7:02, 6:43, 6:52, 6:25 pace)  Mile 11 really sucked with the lap around the parking lot and the gravel.  Dang it I really slowed down but was able to pull it together and recover fairly well.  I really wanted to die the last mile but Julie wouldn't let me quit.  My breathing was heavy and I kep saying out loud (fight, fight, fight).  Aww it was tough but so worth it.

Overall I really feel like I emptied the tank with this run and gave it everything I had in me.  It was a good confidence booster for me because I had been feeling really slow and kinda depressed post St. George.

So a huge thanks to Julie for teaching me that I am capable of more than I give myself credit for.  It was a fun day and a great final race of the 2011 season.  Congratulations to everyone that ran. 

New Balance 950 Miles: 14.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Sat, Oct 29, 2011 at 21:36:42 from 67.177.21.60

Your improvement curve is awesome. It definitely shows how much better shape you are in this year. Gotta feel good about that!

From James on Sat, Oct 29, 2011 at 21:59:10 from 71.213.49.233

Nice race today!

From JulieC on Sat, Oct 29, 2011 at 22:00:36 from 70.56.111.35

imagine how speedy you will be by the time you reach 30, then 40!! I mean really....LOOK how long I had to wait to run fast and YOU are ALREADY THERE!! :DDDDDDDDDDDDDD

From josse on Sat, Oct 29, 2011 at 22:25:02 from 166.250.2.78

I knew you looked familiar, I've seen you on the blog. great job today you ran an awesome race.

From Tara on Sat, Oct 29, 2011 at 23:21:46 from 75.169.143.231

Wow, that is a great PR! Nice work!!

From allie on Sun, Oct 30, 2011 at 00:52:30 from 24.10.191.18

10 minutes faster than last year? wow. nice going, rachelle. it's great to see how far you've come over this past year.

i think i saw you at the finish line, but i wasn't sure (my elephant creature was obstructing my vision). next time!

From Jake K on Sun, Oct 30, 2011 at 14:46:54 from 67.177.21.60

10 minutes faster, running it relaxed... you have improved so much Rachelle. 2012 is going to be such an exciting year for you!

From Kelli on Sun, Oct 30, 2011 at 22:10:01 from 71.219.90.3

Nice job on this race!!! Great time, that had to feel good! Julie is a lifesaver for sure, she is a good little pacer and she knows how to PUSH people!!

It was great to see you! How did your friend do that wanted the 1:50???

From RAD on Mon, Oct 31, 2011 at 00:22:49 from 98.202.23.178

Awesome race Rachelle and Congrats on a PR!!!

From Rachelle on Mon, Oct 31, 2011 at 11:04:24 from 199.190.170.31

Thank you so much everyone! I really, really appreciate your kind comments.

Kelli - my friend finished in 1:51. She doesn't love downhill so paced evenly the entire race and said she never could quite catch the 1:50 pacers. Still a PR for her though so that is great.

Slow milesFast milesTotal Distance
3.000.003.00

Track Sunday!  I jogged an easy 3 miles and then walked for an hour with Julia.  My legs feel really good considering the race yesterday.  My calves are a little sore but other than that I feel really good.

Pearl Izumi's Iso Shift Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Sun, Oct 30, 2011 at 16:16:51 from 24.10.191.18

that's great to hear your quads aren't wrecked -- those first few miles were pretty brutal. nice job with the active recovery today.

Slow milesFast milesTotal Distance
10.100.0010.10

20 minutes weights/abs

8 miles on the treadmill, 1% incline.  calves are sore but everything else feels good.  I am amazed that my quads aren't sore from the downhill.

PM:  2 miles easy, 8:28 pace.  I hope I get some trick or treaters tonight so I don't have to eat all the candy I bought!

 

Mizuno Waves Pink Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.60Calories: 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
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
From Lily on Wed, Nov 02, 2011 at 14:03:03 from 67.199.178.210

All recovered from last Saturday?

From RAD on Wed, Nov 02, 2011 at 14:19:34 from 98.202.23.178

I can't believe how wonderful you are running this week after your awesome PR! Nice work keeping it up Rachelle!

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
From Jake K on Thu, Nov 03, 2011 at 11:00:42 from 155.100.226.53

Great workout Rachelle!

From Andrea on Thu, Nov 03, 2011 at 11:08:42 from 72.37.171.52

You did 3 miles sub-20. That should be a great indicator that you definitely have the speed for it! Tough workout.

From Lily on Thu, Nov 03, 2011 at 11:32:32 from 67.199.178.210

I saw you going all out. Nice job girly!

From Carina on Thu, Nov 03, 2011 at 13:24:26 from 204.15.86.83

Love a good sweaty workout!! Nice work!!

From Scott Wesemann on Thu, Nov 03, 2011 at 13:26:23 from 205.158.160.209

Awesome! You were flying.

From allie on Thu, Nov 03, 2011 at 21:04:49 from 24.10.191.18

nice job! you should be ready to go for the 5k.

From JulieC on Thu, Nov 03, 2011 at 23:13:53 from 70.56.109.148

: D Rachelle, which 5k are you running? I am planning on running one or the 4 miler in Orem depending on the darn heel.

From Rachelle on Fri, Nov 04, 2011 at 11:07:15 from 199.190.170.30

Julie I had no idea there was a 4 miler in Orem. I will have to check it out. Last year I did the Fleet feet 5k in AF but it was incredibly disorganized so I wouldn't mind picking a different race.

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
From Bec on Fri, Nov 04, 2011 at 11:13:36 from 68.206.133.141

You don't know me but sometimes I blog stock you! You have some great race times and you have fantastic workouts! It's fun to follow you. Keep up your fantastic work.

From Kira Bell on Fri, Nov 04, 2011 at 12:38:32 from 74.220.196.214

awwww. I want a blog stalker :P ha ha ! See Rachelle! You really have come out of your "costume"! You truly inspire peeps --You do me too! We should meet up sometime OUTside of the gym ;) SOOOOOO good to see you this morning!

Friday!!! Hip Hip Hurray!

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
From Jake K on Sat, Nov 05, 2011 at 20:33:08 from 67.177.21.60

Nice job getting in the miles today!

From Lily on Sat, Nov 05, 2011 at 21:02:06 from 67.199.178.210

Yay! You looked great on your morning run today

From Kira Bell on Sun, Nov 06, 2011 at 04:28:29 from 160.7.243.169

:)

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
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
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
From Lily on Tue, Nov 08, 2011 at 11:15:51 from 67.199.178.210

I do that sometimes to. Gotta fight back against the dreadmill somehow.

From JulieC on Tue, Nov 08, 2011 at 12:31:48 from 70.56.110.103

I was going to do the 4% thing yesterday then I wimped out....slowly coming back from the dead I guess. GREAT little 8 miler my friend!! and yesterday's workout too!!

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
From RAD on Wed, Nov 09, 2011 at 15:24:56 from 98.202.23.178

8 miles after all that - dang girl!

From Lily on Wed, Nov 09, 2011 at 20:28:04 from 67.199.178.210

Nice!

From allie on Wed, Nov 09, 2011 at 22:32:12 from 24.10.191.18

great work!

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
From Andrea on Thu, Nov 10, 2011 at 11:28:24 from 72.37.244.100

Your consistent hard training is awesome.

From allie on Thu, Nov 10, 2011 at 11:39:21 from 24.10.191.18

i agree. great job, rachelle.

From Lily on Thu, Nov 10, 2011 at 16:04:43 from 67.199.178.210

Yes, I was watching you go to town. Wowza!

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
From Jake K on Fri, Nov 11, 2011 at 11:46:25 from 155.100.226.53

Not to mention the faster you finish, the quicker you get a hot shower and unfrozen hands!

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
From Andrea on Sat, Nov 12, 2011 at 13:35:19 from 67.177.21.60

At least it wasn't raining too! Nice job.

From JulieC on Sat, Nov 12, 2011 at 17:21:24 from 67.41.190.172

yay for the great outdoors even with the wind!!!

From JulieC on Sat, Nov 12, 2011 at 17:22:05 from 67.41.190.172

it wasn't raining there? we got rained on but since it was rain and not snow the air was a lot nicer than it has been.

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
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
From JulieC on Mon, Nov 14, 2011 at 12:15:04 from 67.41.190.172

nice fast repeats. now treat yourself to a true slow run tomorrow. I want to see an over 9 minute mile for you!! recovery is over half the importance. Try it my friend : D.

From Jake K on Mon, Nov 14, 2011 at 21:14:44 from 67.177.21.60

Wow nice workout Rachelle.

I think when you are doing speedwork like this on the TM, dropping the incline to 0% is fine... it trains your legs to run fast from a neuromuscular perspective. Same advantages of using some gradual downhill for speedwork on occasion.

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
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
From Scott Wesemann on Wed, Nov 16, 2011 at 11:39:10 from 205.158.160.209

Tough workout! Way to get it done.

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
From JG on Thu, Nov 17, 2011 at 11:15:11 from 71.59.27.33

4 miles at faster than your 10k pr pace after a 6 mile warm-up is pretty darn good, nice job!

From Jake K on Thu, Nov 17, 2011 at 11:21:31 from 155.100.226.53

80 pushups! Rocking it!

Still a loooonnnnnggggg way to Boston... you want to be feeling super-motivated and be in attack mode in February and March... so if your body is telling you to back off a bit now, just run easy for a bit until the mojo comes back.

From RAD on Thu, Nov 17, 2011 at 17:34:15 from 98.202.23.178

I'm with Jake. Enjoy the slow and relaxing miles while you can!

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
From allie on Fri, Nov 18, 2011 at 12:16:40 from 161.38.218.168

15 on the treadmill? oh man, rachelle. good job!

From Jake K on Fri, Nov 18, 2011 at 13:01:57 from 155.100.226.53

+1 on that!

I really can never complain about the wind b/c I think its ALWAYS twice as bad down your way

From Carina on Fri, Nov 18, 2011 at 13:51:51 from 204.15.86.83

Ive still never gone more that ten miles on a treadmill, and I don't ever want to!! Great job getting that long run over with!!

From Kira Bell on Fri, Nov 18, 2011 at 15:34:08 from 74.220.196.214

Holy Hannah! Nice work.

From The Original Madbomber on Fri, Nov 18, 2011 at 17:00:57 from 160.7.247.223

Hey, I dont want to leave my or my wife's phone number on here. Please email me at jafoulger@yahoo.com or princessfoulger@yahoo.com and we can exchange numbers.

From JulieC on Fri, Nov 18, 2011 at 17:20:11 from 207.108.177.226

no matter what I do I can't start out that fast!! wow girl...I hope you varied that first 13 miles--- seriously 8:06 pace consistently on the TM would put me into a coma. Hope that was the average my friend! :D. and great you have it out of the way : D.

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
From Kira Bell on Sat, Nov 19, 2011 at 19:33:11 from 160.7.243.169

Good to see you to Girlie! :)

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
From allie on Tue, Nov 22, 2011 at 12:09:34 from 161.38.218.168

long walks -- works wonders on the running legs. good job.

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
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
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
From Andrea on Thu, Nov 24, 2011 at 12:42:48 from 96.32.4.123

What type of strength training exercises do you focus on? You have any favorites? I'm trying to get ideas for my off season...

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
From JulieC on Thu, Nov 24, 2011 at 14:33:46 from 67.41.189.197

WAY to go Rachelle!! : D. Seriously my 5k PR (last 5k) was a 20:04 so don't worry yourself about those 9 seconds. We will do it together in some Jingle All The Way 5k. Misery loves company. Actually I think we would push each other. I thought why the heck did I NOT run a 5k to get that PR. I am slightly worried it might not happen that's why!! UNLESS I run a seriously aided course again, HEEE HEEEE!! Looks like there were some fast women there since your time was great and you were fifth? did you meet any of them? Happy Thanksgiving my FRIEND!!!

From JulieC on Thu, Nov 24, 2011 at 14:35:03 from 67.41.189.197

FYI I just realized that our average for the first three miles today was the same!! : D. I ran 6:25, 6:30, 6:42....funny, huh?

From Chad Robinson on Thu, Nov 24, 2011 at 14:43:00 from 208.110.158.227

Nice job Rachelle! Minus all the turns that race really ligned up perfect weather wise. You will break 20 minutes soon enough. And, yes, that mile 2 marker was definately off.

From Andrea on Thu, Nov 24, 2011 at 14:46:44 from 96.32.4.123

You have improved so much! Gotta be proud of that. It's so close to sub-20 but you'll get it next year for sure.

From Andy on Thu, Nov 24, 2011 at 16:31:06 from 208.54.4.212

That is a tremendous improvement in 1 year. Congrats on a great race. It wont be long until you are running these in the 18-19 minute range.

From Jake K on Thu, Nov 24, 2011 at 18:39:29 from 96.32.4.123

Awesome Rachelle. Great run, and Happy Turkey Day!

From Kam on Thu, Nov 24, 2011 at 19:32:10 from 174.23.221.231

5k's deserve an extra long race report. Nicely run, Rachelle. On a course with fewer twists and turns you'd definitely be sub 20.

From Lily on Thu, Nov 24, 2011 at 23:50:01 from 67.199.178.210

Nice job. You are getting close! I have a love/hate relationship with the 5k. I can't wait to avenge it and get my sub 20 in 2012!

From Carina on Fri, Nov 25, 2011 at 11:33:15 from 204.15.86.83

Way to PR Rachelle, you are a superstar!!

From Rachelle on Fri, Nov 25, 2011 at 17:10:18 from 66.7.127.115

Thanks so much everyone for your encouragement and kind words. I really, really appreciate it and all the support I get from the blog. It has definitely helped me to push myself.

Julie - Lindsey Dunkley won and ran it in barely over 17 minutes. After her we were all pretty close and within 10 seconds. I need to work on being more competitive I suppose. :D

From Smooth on Fri, Nov 25, 2011 at 21:18:35 from 174.27.205.151

WOW!!! That is an impressive improvement over a year! CONGRATZ on the PR! Seriously, that sub-20 is not far away. You are racing so well! You should be proud...I'm so proud of you! WOW! :)

From allie on Fri, Nov 25, 2011 at 23:04:50 from 76.23.55.215

awesome job, rachelle. congrats on the great race and the huge improvement.

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
From Kelli on Fri, Nov 25, 2011 at 17:07:18 from 71.219.83.156

GREAT workout today and BIG congrats on the 5k PR yesterday. You will be getting that sub-20 very soon! I absolutely hate 5ks, they are harder than marathons!!!

WHY do the shirts never fit?????

From JulieC on Fri, Nov 25, 2011 at 20:37:45 from 70.103.189.14

I stopped at 100. but wow 20 in a row times 5? I can't figure out why I can't do my pushups the real guy way, meaning with elbows tucked in. I think having your elbow out should be the right way. I can't even do the other way for one pushup without giving me a bursting vessel in my head. Which way do you do yours? I think guys can do the elbows in way because they aren't top heavy : D. What do you think Kelli? A marine brother in law told me my form was perfect except apparently real pushups are with elbows in but he says a lot of people do them the way I do with elbows out. He tried to have me do one and it was ridiculously hard. Kelli, you probably do them both ways you are so hardcore!! Let me know Rachelle.

From Rachelle on Fri, Nov 25, 2011 at 22:30:55 from 66.7.127.115

Julie - I definitely do not tuck my elbows in. Holy cow I just tried one like that and nearly died. That is crazy sauce. Now I kind of feel like a fake. :( Oh well!

And yes Kelli the sweatshirt they gave me was an xs in KIDS....it wouldn't have even fit my 18 month old nephew. Luckily they exchanged it for me after the race. No more xs for me. Lesson learned!

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
From JulieC on Sat, Nov 26, 2011 at 17:50:51 from 207.108.176.106

ahhhhh the memories!!! : D

From Lily on Sat, Nov 26, 2011 at 23:39:40 from 67.199.178.210

Let it kicked once in awhile. It's good for us ;)

From Andy on Sun, Nov 27, 2011 at 15:35:15 from 199.190.170.31

Running down it just about killed me I can only imagine what going up would do. That is a great average pace.

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
From JulieC on Wed, Nov 30, 2011 at 23:36:10 from 70.56.109.75

LOSE the WATCH, I mean the garmin aspect (it was the best thing that could have happened at TOU when I paced my friend)!!! go by her pace but have the overall time running (no pace showing at all). Run ahead of her and take pictures at mile marks. Encourage and do what she asks. Open gus for her, pick things up that fall. Carry her jacket to the next drop off spot etc....HAVE FUN.

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
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
From allie on Tue, Nov 29, 2011 at 21:35:54 from 24.10.191.18

the dog i had in high school failed obedience school twice. i'm serious.

nice job today. november-december are definitely tough with all the food around, but you are working hard and keeping that metabolism going -- that helps the butter melt away!

From Jake K on Tue, Nov 29, 2011 at 21:58:23 from 67.177.21.60

So does the dog just choke herself and try to go in every direction except the one you are going? :-)

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
From Bec on Wed, Nov 30, 2011 at 12:36:39 from 68.206.133.141

What marathon are you running? Vegas? Get some good rest, you will be okay.

From Andrea on Wed, Nov 30, 2011 at 12:46:22 from 72.37.171.52

I agree, rest up! You have 4 days of good recovery ahead of you.

From Kira Bell on Wed, Nov 30, 2011 at 14:14:46 from 160.7.243.169

You can do it! :)

From RAD on Wed, Nov 30, 2011 at 16:50:00 from 98.202.23.178

Nice workout Rachelle! I did 6 in 47 min today too - but it just about killed me. I am SO Tired now!! Have fun in Vegas baby!!!

Slow milesFast milesTotal Distance
5.502.508.00

8 miles with 10x400's at 6:19ish pace.  Felt good for the first time this week.  I think that running up Payson canyon last saturday really took a toll on my body.  Overall AP for the run was 7:30.

10 minute cooldown on the elliptical. 

I skipped my lower body workout today since I'm running a marathon on Sunday.  I think that a lot of my soreness is also due to all of the lunges I did last Friday so I figured it was best to skip it.  Plus I'll use any excuse I can think of to not workout my lower body. ha ha

New Balance 950 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.20Calories: 0.00
Comments
From Carina on Thu, Dec 01, 2011 at 19:35:14 from 204.15.86.83

Nice work, what is the marathon you are running?

From RAD on Fri, Dec 02, 2011 at 12:26:39 from 98.202.23.178

Oh, I never do lower body out from a marathon - best excuse EVER! :)

Nice job on the miles and paces today!

Slow milesFast milesTotal Distance
6.000.006.00

30 minutes weights. 100 pushups, 80 sit-ups, 5 sets of 1 min planks,

20 minutes elliptical talking to Kira Bell.  Thanks for passing the time Kira. :)

6 miles on the treadmill, easy peasy.  I guess I'm ready to run a marathon on Sunday!!  Pacing my friend to a sub-4 marathon.  Any last minute pacing advice from the pros?  We are shooting for negative splits.  So starting at 9:05-9:10 pace for the first half and then 9:00-9:05 for the second half.

New Balance 950 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.80Calories: 0.00
Comments
From JulieC on Fri, Dec 02, 2011 at 12:39:17 from 70.56.109.75

I so lost the pushup feelin'. Glad you still got it!! have fun this weekend!! : D.

From RAD on Fri, Dec 02, 2011 at 12:44:06 from 98.202.23.178

Advice I'd give from pacing my sister last month in VA is this: Keep talking. I started to lose it mentally around 18ish. It was just hard, you know how it goes. Even though I wasn't pushing myself still, the long miles got to me. I had to mentally revive myself and bring ME back to then help her that last 10K. Keep it light on your side and if you feel yourself dragging down take an 'ipod mile' - plug in and come back ready to push her to the finish. I know you'll do a GREAT job and bring her into that PR!!! Vegas is a great course.

From JulieC on Fri, Dec 02, 2011 at 12:59:47 from 70.56.109.75

Rachelle-- you may want to read my report of TOU marathon pacing my girlfriend Risa and her friend Nickie. The most important part is to talk positively about everything-- even rain and hail!! I laughed when it started hailing. It kept Risa from falling apart and she was thankful.

From Jake K on Fri, Dec 02, 2011 at 13:30:57 from 155.100.226.53

I agree with Julie and RAD. Just keep the positive vibes flowing, let your friend just follow your lead... I learned in Philly how much easier it is when you have someone setting the pace and you don't have to think about it at all :-)

You'll do a great job pacing! Have a really fun time!

From Scott Wesemann on Fri, Dec 02, 2011 at 14:14:42 from 205.158.160.209

You have been hitting the weight training hard lately. Nice!

I have no advice. You saw me at St. George. I was a mess. Haha.

From allie on Fri, Dec 02, 2011 at 18:00:01 from 24.10.191.18

that sounds so fun. have a great time with your friend this weekend.

From Kira Bell on Sat, Dec 03, 2011 at 15:28:42 from 160.7.243.169

Awww! It was soo good to talk to you! Rachelle you are one of the sweetest girls I know. :) lets do it again! Good luck!!!

From Bec on Mon, Dec 05, 2011 at 10:25:22 from 68.206.133.141

Hope it went as planned... Can't wait to read your blog.

Slow milesFast milesTotal Distance
4.000.004.00

Pearl Izumi's Iso Shift Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Race: Las Vegas RnR Marathon (26.55 Miles) 04:05:57
Slow milesFast milesTotal Distance
26.550.0026.55

Ran with my bestest friend and helped pace her.  We were on track for sub-4 up until mile 20-21.  This race was absolutely CRAZY!!  Never ever run it unless you just want to run the half or enjoy large mass crowds.  The first 13 miles of the race were off the strip and full of gradual uphill/downhill.  It was boring but we paced really well.  We were so excited to get on the strip at the halfway point (1:59 at the half) but as soon as we hit the strip all hell broke lose.  There were 38,000 half marathoners and the last group 3:30 HMP had just been released.

Basically we spent 13 miles trying to pass walkers and make our way through the crowds.  I have never seen so much madness in my life.  It was like we were freaking cattle being herded down the strip.  All of the water stations were out of water and I had to pour water for us.  It truly was rediculous.  I had to run in front of Julia because there was no way we could run side by side with all of the crowd. 

Anyway I know I am being negative but with all that said she still set a 10 minute PR from SGM and ran a great race.  Very, very proud of her and glad I could be a part of it.

My garmin measured 26.55 and I'm pretty sure I worked harder running up on the sidewalk and pushing through walkers to make my way through the maze than I did running.  I am over it now because it was out of our control.  Just wouldn't ever do this race again.  All and all a great weekend with great friends.

My other friend Heather ran a 4:02 and set a 12 minute PR.  And my cousin totally rocked the half in 1:33.  He was the 400th finisher out of 38,000.  (he did not have to deal with the crazy mass of runners luckily)

I'm sure I'll do a better recap on my personnel blog so check back later if you want more details.  Or if you want to listen to me rant and rave more.  My throat is serious sore from screaming "Half marathoners to the right." 

Pearl Izumi's Iso Shift Miles: 26.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Mon, Dec 05, 2011 at 21:33:35 from 67.177.21.60

The race organization sounds terrible. If you are going to let 44,000 people run a race, you should have the logistics figured out!

Congrats to your friend! 10 min PR is awesome!

From Jake K on Mon, Dec 05, 2011 at 21:55:57 from 67.177.21.60

I looked at the course map, and then the start times, and it was obvious that it was going to be a nightmare for the marathon runners! There is just no way that was ever going to work! :-)

Congrats to your friend for running a PR, despite the logistics, and nice job to you pacing her. You got a good long run out of it, and it sounds like you had a fun weekend.

Probably would be a fun half-marathon to run at some point.

From Smooth on Mon, Dec 05, 2011 at 22:33:38 from 174.27.205.151

GOOD sport pacing your friend on this crazy crowded RnR. CONGRATZ to your friends' PRs and your cousin's impressive time! :)

From JulieC on Tue, Dec 06, 2011 at 00:18:36 from 67.41.189.103

was it WARM at least? that would be a plus : D. cattle prodding on the strip...funny!! I am sure it was a good workout nonetheless!!

From Tara on Tue, Dec 06, 2011 at 07:15:14 from 75.169.143.52

Sheesh! That sounds nuts and kind of exciting? Nice race Rachelle!

From allie on Thu, Dec 08, 2011 at 21:27:12 from 24.10.191.18

very cool, rachelle. sounds like a fun experience (with chaos mixed in).

congrats to your friend.

From RAD on Fri, Dec 09, 2011 at 14:53:32 from 98.202.23.178

I've heard so many horror stories about this race this week! I'm glad you survived and sorry that it took that goal out of your hands :( It stinks when you pay SO much for a race and then due to things out of your control your PR attempt goes down the drain and you feel like you ended up with a handful of mud for all your efforts! Nice job finishing it and yelling the whole way home :) You needed a big tall girl like me with you to get everyone to move!

From Burt on Sun, Dec 11, 2011 at 17:49:35 from 72.223.93.131

Oh, how nostalgic. Vegas is where we met. I'll never forget it.

From Burt on Sun, Dec 11, 2011 at 18:19:00 from 72.223.93.131

Looks like not having any water may have been a good thing:

http://lasvegas.cbslocal.com/2011/12/09/marathon-runners-question-water/

From Merri on Wed, Dec 28, 2011 at 20:24:49 from 67.199.164.35

Nice job girl! Sorry about the mass chaos, it's one of my race pet peeves.

Slow milesFast milesTotal Distance
4.000.004.00

4 miles on the treadmill at the hotel gym

40 minutes weights.  They had tons of free weights which was really nice.

Pearl Izumi's Iso Shift Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Slept in and boy did that feel good.  Woke in time to get an hour of cardio in at the gym but my car wouldn't start.  bummer.  Got a call from work and spent 30 minutes resolving a work issue from home.  Finally was able to sneak 30 minutes of elliptical in at my clubhouse gym.

This is going to be an off week for me.  Lots going on at work and coming in early and getting off late.  Always weird to have to change your routine but it is only 1 week and it will soon be gone.

In other news conisdering I ran a marathon on Sunday I feel great.  I know that I easily could have ran a 50k (30 miles) on Sunday and it was a great indication that my fitness is very strong.  Maybe this little decrease in volume will be good for me and I will come back stronger.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

squeaked in 5 miles before getting to work at 5:55am!  Woo hoo glad to have some endorphins before an extremely long day.

Anyone else watch the Biggest Looser marathon last night?  It never ceases to inspire me.  Call me crazy but I truly feel like the marathon distance has changed my life!  4 marathons in one year after just starting to run in June 2010.  I think I am officially nuts but man I love it. :D

PM:  3 miles easy.  felt hard!

Mizuno Waves Yellow Miles: 5.00New Balance 950 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Jake K on Wed, Dec 07, 2011 at 13:15:20 from 155.100.226.53

The early bird gets the worm... in this case, the endorphins!

I didn't see the marathon because Andrea makes me go to sleep at 9pm! :-(

Did they run the whole time in that desert? That seems like it would be a painfully boring course!

From JulieC on Wed, Dec 07, 2011 at 13:41:02 from 70.56.109.104

NUTs for sure!! I had to take several years off .... before wanting to run another after the 100th Boston!! but BACK at it being NUTS with YOU!! seriosuly, you are just THAT awesome!! :D

From Kam on Thu, Dec 08, 2011 at 12:04:44 from 68.66.163.179

The marathon was great. I love that show.

Slow milesFast milesTotal Distance
5.000.005.00

25 minutes weights

20 minutes elliptical

5 treadmill miles, 40 minutes

New Balance 950 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.00Calories: 0.00
Slow milesFast milesTotal Distance
6.002.008.00

25 minutes weights

8 treadmill miles.  I sprinted out the last 400 of each mile at a 6:45ish pace.  I felt really good today for the first time post marathon.

I have officially gained 2lbs post marathon.  Please tell me this is normal?  ugh so frustrating!!

PM:  30 minutes elliptical

Mizuno Waves Pink Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.80Calories: 0.00
Comments
From Jake K on Fri, Dec 09, 2011 at 13:52:58 from 155.100.226.53

Probably totally normal... same thing happened to me... I think its the body's way of trying to protect itself. Plus marathons make you hungry! :-)

From Kam on Fri, Dec 09, 2011 at 14:11:59 from 68.66.163.179

Don't sweat 2 lbs. Pay attention to how your clothes fit, not the scale. 2 lbs is the equivalent of a 32 oz drink.

From RAD on Fri, Dec 09, 2011 at 14:50:02 from 98.202.23.178

yup, I always gain 2-4 pounds week after a marathon. No worries, it takes about 10 days for me to get back to 'normal'.

Nice run on the TM. I like the idea of this workout. Give me something to look forward to every mile!

From Andrea on Fri, Dec 09, 2011 at 21:06:24 from 67.177.21.60

I've gained 3 lbs since the marathon! Totally normal :)

Slow milesFast milesTotal Distance
11.000.0011.00

11 miles in 1:27, 7:56 AP.  Every mile was barely under 8 except the first mile which was 8:24.  I felt pretty fatigued for this run and like I was going really slow.  I was shocked when I saw my pace when I was finished.  It felt much more like 8:30 miles the entire time.

Weather said 15 degrees when I started but it definitely didn't feel that cold.  I wore wool socks and feet never felt numb or cold which was nice.

Planks & pushups.

New Balance 950 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.60Calories: 0.00
Comments
From JulieC on Sat, Dec 10, 2011 at 14:23:55 from 71.35.251.21

and we were in the same general area...how in the heck did you NOT feel cold? !!!!!!!!!! I was terribly frozen today.

From Carina on Sat, Dec 10, 2011 at 18:10:54 from 204.15.86.83

Nice work!!

Slow milesFast milesTotal Distance
5.000.005.00

5 miles running, 6 miles walking.  LOVE sundays at the track with my bestest friend Julia.  Such a gorgeous day in UT.

Pearl Izumi's Iso Shift Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 120.00Calories: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

20 minutes weights.  planks and pushups and worked biceps

8 treadmill miles.  Alternated the pace and incline simply because I was bored. 

New Balance 950 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.80Calories: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

weights for 40 minutes.  worked shoulders, chest, & did sit-ups.

8 miles running.  bumped the incline up to 3% for the last .25 of each of the middle miles.  last mile was easy, I was spent!

Mizuno Waves Pink Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.60Calories: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

25 minutes weights - pushups (90 total), planks, worked triceps

20 minutes elliptical

6 miles on the treadmill - easy run, low incline, 8 something pace.

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
From Scott Wesemann on Wed, Dec 14, 2011 at 12:34:23 from 205.158.160.209

Awesome workouts this week.

Slow milesFast milesTotal Distance
9.000.009.00

successfully came up with an excuse to skip my leg workout for the 3rd week in a row. :D  Today's excuse was that my i-pod was dead and my bed was really comfy.

9 miles on the treadmill.  I attempted some speedwork but just wasn't really feeling it.  I ate like crud last night and my stomach was feeling it, ugh.  I just decided to slow it down and take it easy.  No reason to really push the pace during the winter "base building" phase.

Pearl Izumi's Iso Shift Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.80Calories: 0.00
Comments
From JulieC on Thu, Dec 15, 2011 at 12:32:46 from 67.41.190.35

Christmas treats are killing my gut too!! in general all around eating more in "hibernation" mode is killing me. SO yes just taking it easy during the next two months is the ticket!! : D. Do what feels right is basically what I am saying!!

Slow milesFast milesTotal Distance
4.853.258.10

30 minutes weights

8 miles on the treadmill.  I attempted speedwork again since yesterdays attempt was an epic fail.  Today was much better.  I didn't push it too hard at all but my next race on the schedule is a 10k so I wanted to get some quick turnover going.

6x800 at 6:11-6:15 pace with equal recover

1x400 at 6:07 pace

1x200 at 5:58 pace

Overall AP was 7:25.  This was a good workout.  My only issue with speedworkk is that my hamstrings are always sore afterwards.  I think it is because I am lengthening my stride and I am wondering if this is normal?  Should my stride stay the same when I run faster or is it normal to lengthen the stride.

As I become a more experienced runner I am trying to pay more attention to my stride and form and this thought came up today. 

New Balance 950 Miles: 8.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.60Calories: 0.00
Comments
From Lily on Fri, Dec 16, 2011 at 13:04:16 from 67.199.178.210

hmmm I always wonder this too. It seems that when I am in the thick of training for a 5k (speed) I end up taking more quick steps naturally so I don't over stride. But that is just me. I think over striding while doing speed work is a normal thing that happens tho

From Jake K on Fri, Dec 16, 2011 at 13:17:06 from 155.100.226.53

This is an interesting question - I think that lengthening the stride is somewhat natural as speed increases, b/c you are pushing harder off the ground, and you can only increase your turnover so much. But at the same time, you want to make sure you aren't OVERstriding too much, at the expense of good form.

This is definitely something I need to work on - loosening up my hip flexors so my stride length increases while keeping my turnover high.

What 10K are you targeting?

From Lily on Fri, Dec 16, 2011 at 13:24:46 from 67.199.178.210

I was just gonna say....this is a question for Jake. And I am glad you are willing to answer them Jake!

From Rachelle on Fri, Dec 16, 2011 at 15:20:27 from 199.190.170.30

Thanks so much for the feedback guys. I have noticed that my hamstrings are always sore after I run fast but it never really dawned on my that I may be compensating my form and overstriding until today. I am going to try to be more aware of it and I do think it is natural but I want to make sure I'm not overdoing it.

Jake - I am running the Hale Freezes over 10k. I think it is January 29th. It is a pretty small race but a hilly, challenging course and I figured it would be good to keep me motivated through winter.

From Jake K on Fri, Dec 16, 2011 at 15:30:05 from 155.100.226.53

I like the idea of just throwing a token race onto the calendar for January and February. Helps maintain some focus over the winter for sure. We're doing the same thing, running a few of the low key SLC track club winter series races.

From Andrea on Fri, Dec 16, 2011 at 15:53:50 from 72.37.244.100

Rachelle - do your hamstrings get sore both on the treadmill and outside when you do speedwork?

From Jake K on Fri, Dec 16, 2011 at 17:05:27 from 155.100.226.53

Found this old thread from Letsrun. Good discourse on this topic:

http://www.letsrun.com/forum/flat_read.php?board=1&id=149099&thread=149099

"jtupper" is the screen name used by Jack Daniels - he knows his stuff on this topic (and everything else)

From JulieC on Fri, Dec 16, 2011 at 17:19:13 from 71.35.249.158

what kind of weight lifting are you doing? I would probably STOP the hamstring ones. Just saying. : D. Do stretches for them though. And for the lower back since they kind like to have tug o war with each other. GREAT TM SW!! :D

From Rachelle on Fri, Dec 16, 2011 at 18:46:29 from 66.7.127.115

Andrea- yes it is inside and outside and always after I run or race at full out effort. Like after a 5k or 10k.

Jake- Thank you so much for sharing. That information is great! I am going to try to pay more attention to it and really start focusing more on my form even if it means slowing down a bit. I really appreciate you digging that up.

Julie - I rarely work my legs he he I don't think it has anything to do with that. I did dance in HS and was constantly plagued with pulled hamstrings so I think it is always something I will kind of deal with. I'm just trying to make sure I'm doing everything I can to be smart and prevent injury. :D

I'm still a newbie here and just absorbing all of the good information I can. Thanks everyone!

Slow milesFast milesTotal Distance
10.400.0010.40

Ran with my friend Julia this morning.  It was a great run.  I love laid back runs like this.  We ended up with a 8:59 AP!!  So proud of Julia.  She has improved so much and it is very exciting to see.

I always crave a diet coke after running in the cold.  Dang it I need to kick that habbit.  ha ha oh well!

Pearl Izumi's Iso Shift Miles: 10.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.80Calories: 0.00
Comments
From Jake K on Sat, Dec 17, 2011 at 14:18:16 from 67.177.21.60

I'll confess that I had a diet dew after my run this morning!

From JulieC on Sat, Dec 17, 2011 at 22:44:43 from 71.35.249.158

proud of you for taking it easy!! glad you had a friend to run with!! :D

Slow milesFast milesTotal Distance
7.005.0012.00

30 minutes weights.  biceps, pushups, planks, sit ups

12 miles on the treadmill.  I have today off of work so I decided to take advantage of the extra gym time.  I was also feeling pretty fresh since I took yesterday off of running completely.  I did 5x1 mile repeats.  The goal was sub-7 pace which is my 10k pace goal.

Fast miles were between 6:54-6:58 and slow miles were 8:00-8:06.  I felt really strong which was a great confidence boost.  Overall AP was 7:35.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.40Calories: 0.00
Comments
From RAD on Mon, Dec 19, 2011 at 13:04:05 from 98.202.23.178

awesome run! I love that your 'slow' was 8's. You are definitely going to hit that 10K pace.

From Jake K on Mon, Dec 19, 2011 at 13:14:01 from 155.100.226.53

Great workout! Way to kick off the week!

From JulieC on Mon, Dec 19, 2011 at 13:19:59 from 71.35.249.158

: D nothing wrong with a day off obviously :D. nice AP and speed!!

Slow milesFast milesTotal Distance
7.000.007.00

Whoa I did not want to wake up this morning.  I really wish I had two weeks off of work for the holidays.  It is so hard when I am staying out late playing with my family and then trying to function during the day. ha ha

20 minutes weights

7 treadmill miles.  55 minutes so 7:50ish pace. 

My family went to temple square last night with a bunch of extended family and my Mom accidently slammed our heavy jeep back door on my back.  It was a total accident but dang I am in pain.  I even shed a tear from pain for the first time in like 10 years. I have a very high pain tolerance but it really hurt and I am really hoping the pain goes away with a little ib profin and isn't anything major.

Mizuno Waves Pink Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.80Calories: 0.00
Comments
From Jake K on Tue, Dec 20, 2011 at 12:39:05 from 155.100.226.53

Burning the candle at both ends!!

From JulieC on Tue, Dec 20, 2011 at 12:55:47 from 67.41.190.56

HOWEVER DID YOU RUN WITH THE PAINFUL BACK TODAY!!???? how are you feeling NOW? that is not good luck at all!! hope you heal soon!!

From Bec on Tue, Dec 20, 2011 at 15:35:10 from 71.199.9.12

Dang, that sounds very painful, I cry when I get a paper cut. Take care of that back, get rest, and enjoy the holiday season. :)

From RAD on Tue, Dec 20, 2011 at 16:46:12 from 98.202.23.178

OUCH! I hope your back gets better, and quickly!

Slow milesFast milesTotal Distance
8.000.008.00

25 minutes weights.  planks, pushups, and worked my chest.

8 miles on the treadmill.  Awesome hill workout today.  I started at 7.4 (8:06) and bumped the last 400 of each mile up to 4-4.5% incline on the treadmill.  I also bumped the speed up one notch with each mile.  Recovery periods were at 1% incline.  Total time was 62 minutes.

Asics Yellow Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.40Calories: 0.00
Comments
From Lily on Wed, Dec 21, 2011 at 12:06:38 from 67.199.178.210

Great workout. I ran on an incline yesterday. It's hard stuff

From RAD on Wed, Dec 21, 2011 at 12:37:10 from 98.202.23.178

wow, that is a GREAT workout. I may have to try that one sometime!

Slow milesFast milesTotal Distance
9.000.009.00

just ran 9 miles.  I felt SO sluggish at first and the first mile was like 8:45 pace.  Finally snapped out of my funk and sped up a bit.  I sprinted out the last 400 of each mile at 5k pace to keep things interesting.

Anyone want to do a LR with me over the holiday? 

Asics Yellow Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From Andrea on Thu, Dec 22, 2011 at 13:04:19 from 72.37.171.52

I would be willing to meet you for a New Years Eve run!

From JulieC on Thu, Dec 22, 2011 at 22:39:54 from 71.35.249.233

Rachelle and Andrea-- we got two LR groups happening-- see Smooth's blog or RADs for one in herriman/lehi jrp run with breakfast afterward or one in Provo starting at the Kneader's near Utah Valley hospital so we can have breakfast after ward. 16 miles. That is the one I am going to since it is closer and I have to work at noon. We are running at 6 am. Josse, McKenzie, Melody, several other runners around here and possibly JulieE and Melanie B. : DD

From Rachelle on Thu, Dec 22, 2011 at 23:41:52 from 66.7.127.115

Andrea I would love to get together to run on New Year's Eve! We could definitely meet halfway somewhere. My parents live up in Saratoga Springs and whenever I go up to visit I am always noticing new running paths.

Julie - I would love to join one of the groups saturday but I will be out of town. :(

From MCKENZIE on Fri, Dec 23, 2011 at 21:35:35 from 67.2.218.142

Too Bad, I was going to tell you that you could ride over with me! We can meet up some other time :)

Slow milesFast milesTotal Distance
14.000.0014.00

14 miles on the treadmill.  I had a bad attitude going into this run but it didn't end up being to bad.  first 8 miles were at 8:00 pace 1% incline on the treadmill.  From mile 9-14 I bumped it up a notch each mile finishing with the last 4 miles at goal marathon pace (7:30).  I was tired by the end but I felt strong and in control the entire run.  Final time was 1:49, for a 7:50ish AP.

Did weights for a bit afterwards but was tired from the run so I called it a day.

Mizuno Waves Pink Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.60Calories: 0.00
Slow milesFast milesTotal Distance
6.350.006.35

Ran in Huntington UT where the entire town is only 1 mile. ha ha I had to laugh when I started at the very end of the town and ran all the way to the other end and it was barely 1 mile.  I managed to run up and down some side roads and made a little adventure out of it.  It was a nice little run but man I am sure glad I don't live there and was only there to visit. :)

Pearl Izumi's Iso Shift Miles: 6.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
4.201.005.20

Christmas morning run.  I was planning to run easy but getting chased by a dog in the second mile suddenly sparked a progressive run.  splits were 8:05, 7:43, 7:37, 7:33, 7:04.  I felt really good and it was so peaceful and relaxing to be out running on Christmas morning.  It was one of those runs that I felt like I could keep going forever but unfortuntely I had to work. 

Now I'm at work until 2pm.  Merry Christmas everyone!!  I hope Santa brought you everything you wanted. :D 

Asics Yellow Miles: 5.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.80Calories: 0.00
Comments
From JulieC on Mon, Dec 26, 2011 at 16:52:43 from 70.56.111.22

dang unleashed dogs!! but great little "speed play" : D.

From Jake K on Mon, Dec 26, 2011 at 18:47:15 from 69.131.218.205

Even little yappie dogs scare me sometimes! :-) Hope you had a merry christmas and didn't have to work TOO hard!

Slow milesFast milesTotal Distance
5.004.009.00

25 minutes weights.  worked my biceps and then did my pushups.

9 miles on the treadmill.  I did 1 mile repeats.  the fast miles were sub-7 minute pace.  I felt pretty good and am really hoping I can hold a sub-7 minute pace for my 10k coming up.  I was definitely feeling all the junk I've been eating in my gut towards the end.  I need to get back on track with the healthy eating,

Asics Yellow Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.40Calories: 0.00
Comments
From JulieC on Tue, Dec 27, 2011 at 13:41:17 from 70.56.111.22

what 10k are you running?

Slow milesFast milesTotal Distance
12.000.0012.00

Got going kind of late this morning.  Slept in, did some work from home and finally hit the road around 9am.  I was feeling tired and lazy but once I got going I felt better.  I wanted to run really easy since I had plenty of time and had done 2 harder workouts in a row.

My main goal for this run was just to run at a comfortable pace.  I am very guilty of running medium-hard all the time and I want to get more in tune with my natural pace.  Ended up with 12 miles in 1:37, 8:05 average pace.

Pearl Izumi's Iso Shift Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.80Calories: 0.00
Comments
From RAD on Tue, Dec 27, 2011 at 15:14:01 from 98.202.23.178

I'd love 8:05 to be my natural pace! Nice work Rachelle!

From Kelli on Tue, Dec 27, 2011 at 16:19:00 from 71.219.80.158

WOW, if 8:05 is the comfortable easy pace you run, remind me to stay far away from you at every race! AMAZING! And yesterday's mile repeats were AWESOME!!!!

Hope you had a great Christmas!

Slow milesFast milesTotal Distance
7.100.007.10

25 minues weights.  Worked chest and shoulders.

7 miles on the treadmill.  I did hill climbs today.  first .75 of each mile were at 1% incline and last .25 of each mile was at 4%.  These are hard!

Back to work today. ugh!

Mizuno Waves Pink Miles: 7.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.60Calories: 0.00
Comments
From JulieC on Wed, Dec 28, 2011 at 23:18:14 from 67.41.188.93

go RACHELLE!! 4% is wicked. At times I go up in increments starting at 2% and going up every half mile by 1/2 percent up to 6 percent. I think I kept the pace not too drastic-- 7:53. This was last winter. Got to do that again. IT TOTALLY works on your strength. When you go out on a regular run faster paces seem easier!! : D.

Slow milesFast milesTotal Distance
10.000.0010.00

20 minutes weights.  Finally worked my legs.  Walking lunges, and squats.  I am sore already.

8 miles on the treadmill.  I sprinted out the last .10 of each mile just to keep myself entertained.  Averaged an 8 minute pace for the run.

PM:  Loving the heat wave in UT.  2 mile easy run with the pup, 8:30 pace.  It felt great to be outside.

Asics Yellow Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 119.20Calories: 0.00
Comments
From Jake K on Thu, Dec 29, 2011 at 20:34:04 from 67.177.21.60

Usually in the winter its hard to get motivated to get back out for a 2nd run. Today the weather made it too easy!

Slow milesFast milesTotal Distance
3.205.008.20

25 minutes weights.  worked triceps and then did my pushups/planks

I had a big workout planned for today and I was nervous.  My legs were sore from lunges yesterday and I just wasn't sure if I could pull it off.  The plan was a 5 mile tempo run at sub-7 pace. (goal 10k pace)

Warm up was 1 mile at 8:12 pace and then I went right into the workout.  I started out a little slow with the first mile at 7:03 and then I bumped it up a notch for each mile after that.  Mile 2 was 6:58, mile 3 6:53, mile 4 6:53, mile 5 6:48.  2 mile cooldown at 8:20 pace.

I did end up dropping the incline all the way down to 0% on the treadmill by the last 2 miles at tempo but I still got through the workout and never stopped so I am calling it a success.

Okay so I was planning to head up north to run tomorrow but it is looking like it may not happen.  If anyone is interested in running 13-15 miles with me in Utah County in the morning please let me know.

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
From RAD on Fri, Dec 30, 2011 at 13:22:32 from 98.202.23.178

holy cow! That is an awesome workout on sore legs - girl you rock!!!

From Jake K on Fri, Dec 30, 2011 at 13:31:58 from 155.100.226.54

Yowzers way to go Rachelle!!! I would definitely call that workout a success!!!

From JulieC on Fri, Dec 30, 2011 at 15:41:47 from 67.41.188.93

DITTO the above. SUCCESS FOR SURE!!! Yesterday at PG rec while waiting for a TM I saw two friends of mine doing a circuit workout class around the TMs. They immediately yelled for me to join them. I said "NO WAY. I need to run 17 miles tomorrow. I won't be able to move tomorrow if I do all those lunges!!!" They laughed at me. I seriously can NOT move after lunges. I stopped doing them years ago. Wimpy huh? : D so VERY IMRPESSIVE GIRL!!!!

From Andrea on Fri, Dec 30, 2011 at 21:38:27 from 12.238.42.3

If you can do 5 miles at your goal 10k pace, you can probably set your sights a little faster. Just 3-4 miles at 10k pace is tough! Don't underestimate your abilities! Great workout.

Slow milesFast milesTotal Distance
12.000.0012.00

I woke up with an awful head cold this morning.  I have been around sick kids for the past two weeks and I think my luck has finally ran out.  I also yelled way too loud at my Dad's H.S. basketball game last night and had an awful sore throat.  I laid in bed for awhile and then checked the weather.  I should never check the weather because it just psychs me out.  It said 19mph winds and I was not up to fighting it so I dragged my lazy ass to the gym.

I planned for 13 miles but as soon as I got to the gym I knew it wasn't happening.  I felt weak and light headed.  I somehow found the strength to run 12 miles but it was not pretty.  I am stubborn and probably should have quit after like 4 but whatever I wanted at least 12 miles to ring in 2012!  Now I am sipping on diet coke and taking it easy hoping that whatever bug I have goes away soon.

Asics Yellow Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.60Calories: 0.00
Comments
From Andrea on Sat, Dec 31, 2011 at 14:22:47 from 67.177.21.60

Sorry you are feeling lousy! :( Hope you feel better soon...Jake and I are thinking about trying to get a group in Provo for next Saturday - haven't met so many people down there!

From Kira Bell on Sat, Dec 31, 2011 at 15:00:27 from 160.7.243.169

Lazy ass? I think not! Get feeling better :)

From Kelli on Sat, Dec 31, 2011 at 23:18:38 from 71.219.66.129

OH dang! I hope it goes away, too!

I feel your stubbornness. I should have most likely taken the entire week off, but, for some dumb reason, I just kept running and working out! Runners are stupid. ;o)

Here is to a GREAT New Year! I KNOW you are going to do amazing things. What are your racing plans?

Slow milesFast milesTotal Distance
1241.04283.721524.76
Asics Racing Flats Miles: 43.85New Balance Nimbus Miles: 165.75Asics 2160 Miles: 12.50Mizuno Waves Yellow Miles: 19.75Mizuno Waves Pink Miles: 470.56New Balance 950 Miles: 406.55Pearl Izumi's Iso Shift Miles: 247.45Asics Yellow Miles: 53.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.24Calories: 0.00
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