| 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 |
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| | Slow miles | Fast miles | Total Distance | | 2915.47 | 587.48 | 3502.95 |
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| Pearl Izumi's Iso Shift Miles: 144.65 | Asics Yellow Miles: 425.05 | Mizuno Waves Pink Miles: 23.27 | New Balance Nimbus Miles: 2.25 | Saucony Blue Miles: 429.00 | Saucony Mirage Pink Miles: 518.10 | Asics Racing Flats Miles: 9.35 | Saucony Mirage Green Miles: 416.25 | Kinvara 2 Purple Miles: 435.75 | Saucony Mirage Blue Miles: 430.30 | Orange Mizuno Waves Miles: 503.15 | Kinvara Pink Miles: 191.59 |
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| Night Sleep Time: 22.00 | Nap Time: 0.00 | Total Sleep Time: 22.00 | Weight: 113.62 | Calories: 114.40 | |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| I slept in rediculously late this morning. Trying to fight off this stupid cold. I finally made it out around noon and it was perfect temperature. 5 miles at the track while the dog ran around. Running easy at the track is so mind numbingly boring but the dog loves it. |
| Pearl Izumi's Iso Shift Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.45 | 0.00 | 11.45 |
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felt like crap this morning. My effort felt way harder than my pace. I am really hoping it is just because I am still fighting off this cold and I really haven't regressed this much. Legs felt tight, breathing felt hard, just on of those run.
And I managed to gain 4lbs over the weekend. ugh! Time to get back on track.
PM: 1.25 miles. kinda lame but hey every mile counts right? |
| Asics Yellow Miles: 11.45 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Holy Nyquil hangover. I couldn't sleep last night because I was so congested so I got up and took nyquil way too late. I woke up in a complete fog but managed to drag my halfway dead body to the gym.
25 minutes weights. worked shoulders and did my 100 pushups.
8 miles running. training plan called for 10 x 1 minute hill climbs. I knew I would struggle with this workout considering my lack of energy but I still wanted to do it even if I had to go slower than planned.
I warmed up for 10 minutes at 8:06 pace and then went into the workout. Bumped the incline up to 5% for 1 minute and increased the speed to 7:53 pace, recovery was at 1% and same pace. This was hard but I got through it.
Ran for 34 minutes at 8 minute pace. overall time was 1:03:30 so average pace was around 7:56 for the entire workout. Not too bad considering 3/4 of my brain felt completely numb. I think I am finally feeling better from this cold. No more nyquil for me!! | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.25 | 0.00 | 9.25 |
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25 minutes weights. worked triceps and core
7.25 miles running, 8 minute pace, 1-1.5% incline. This felt harder than it should. I am kind of having an "off" week with my running. But I know this is normal and I'm not going to let it get me down. Just got to keep on keeping on.
I set an insane goal of running 3,000 miles in 2012. I know this is somewhat overarching but I think I can do it and look forward to more easy miles and fun runs. :)
PM: 2 miles with the pup. It is seriously too nice outside to be true. |
| Mizuno Waves Pink Miles: 2.00 | Pearl Izumi's Iso Shift Miles: 7.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
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Tempo workout today. I am still really congested from this stupid cold...ugh but my legs did feel a little bit better today. 10 minute wu, 5 minutes at goal marathon pace 7:38, 20 minutes at half marathon pace 7:10-6:59, 5 minutes at marathon pace 7:35, and then 22 minute cooldown at 8:12 pace for a total of 8 miles. I like doing the tempo workouts by time and not focusing so much on distance.
Change of plans for Saturday LR. Me and JulieC are going to meet up at the Tabernacle in Provo and run the Provo City Half marathon course. She is going for 16 and I am planning 13-14. It will be a later start at 9:00a.m. Anyone want to join? |
| Pearl Izumi's Iso Shift Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.20 | 0.00 | 7.20 |
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I slept like crap last night waking up coughing and congested every few hours. I feel fine during the day but the cold always seems to creep back up on me at night. I also watched my nephew yesterday afternoon and got thrown up on twice.....he has some sort of intestinal virus that is going around and I really hope I don't get it. Cleaning up after a puking toddler was all the birth control I needed to last a good 4-5 years. ha!
Anyway I just ran easy today for 60 minutes and ended up with 7.2 miles.
Meeting at the Tabernacle in Provo tomorrow morning at 9am to run 13-16 miles if anyone wants to join. 8ish pace for me......and much faster for everyone else! | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 15.50 | 0.00 | 15.50 |
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Woke up to snow this morning. Woo Hoo! Met up with Jake, Andrea, Allie, James, Cam, and Julie in Provo. They were nice enough to run slow for me. :) It was great to get to know them all and chat. Such nice people and I hope we can start running together more often. At least while they are just doing base building and not training seriously.
I felt pretty good until about mile 13 and then my lack of endurance started to show a little. I managed to stay with the group and finished with 15.5 miles. Overall pace was 7:48 which with a little more endurance training makes me feel pretty confident that I am capable of PR'ing at Boston.
Thanks guys for coming down and running with me. :) |
| Pearl Izumi's Iso Shift Miles: 15.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.20 | 0.00 | 4.20 |
| Nice and easy recovery run with the pup at the track. 8:41 pace. |
| Pearl Izumi's Iso Shift Miles: 4.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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25 minutes weights. Worked biceps and did my pushups and planks
12 minutes elliptical while waiting for a treadmill.
7 miles on the treadmill a little faster than normal because I was running out of time.
PM: 2 miles with the pup. She did not feel like running fast and either did her owner. :) 8:45 pace |
| Mizuno Waves Pink Miles: 2.00 | Asics Yellow Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.30 | 6.00 | 9.30 |
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25 minutes weights, worked chest and did 60 weighted sit-ups.
Big workout this morning. 3 x 2mi at 10k pace.
I warmed up for 10 minutes (1.2mi) @ 8:34 pace and then switched treadmills and went straight into the workout.
First set: 13:55 (6:58 pace) - I eased into this one and felt really, really good.
1mi RI (8:34 pace)
Second set: 13:42 (6:54 pace) - felt good but dropped the treadmill down to 0% for the last .25 mile to aid the increased speed.
1mi RI (8:34 pace)
Last set: 13:32 (6:48 pace) - felt good and again dropped the treadmill incline down to 0% for the last .85 of the second mile and bumped up the speed a notch each .2 miles eventually finishing at 6:19 pace.
Total time: 69:30/7:28 pace
Sorry if all the detail is annoying but I want to make sure I have this recorded so that I KNOW I am capable of these paces. :) |
| Pearl Izumi's Iso Shift Miles: 9.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.25 | 0.00 | 9.25 |
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This time of year (Jan-Feb) always takes a toll on my workout routine. It is officially league play for basketball and my Dad's team switched up to a SLC region this year which means even more travel and more late nights. I just do not do well on little sleep.
I slept in a bit and did some weights at home. 100 pushups and a little bit of shoulders with my 10lb weights. Then hit the gym for 7 miles at an easy pace. I have a small twinge in my right shin so I kept it really slow today. I was half asleep and felt pretty fatigued but I put the miles in. :)
Great post from Cecily Lew (winner of the des news 10k) about dealing with injury. http://www.rerunrunning.com/2012/01/looking-for-positives/#comment-12716
PM: 2 miles nice and easy with the pup. 8:41 pace. Only two doggie stops today. :) |
| Pearl Izumi's Iso Shift Miles: 9.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 2.00 | 7.50 |
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Worked triceps for 20 minutes
7.5 miles on the treadmill went like this:
15 minute warmup at 8ish pace
5x1 minute hill climbs with equal recover at 5% grade 7:54 pace
15 minutes at half marathon tempo pace (7:14)
5 minute rest 8min pace
5x1 minute hills climbs with equal recovery at 3.5-4% grade 7:54 pace. Holy crap I was dying by this set. This was an awesome workout!
5 minute cooldown.
PM: 17 minutes on the elliptical. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Slept in incredibly late this morning. My body seems to be exahusted this week for some reason. Luckily I don't have to be to work until 9 on Fridays.
I did my 100 pushups and then ran 8 miles. My right shin is really bugging me. Very similar to the pain I experienced after the Nebo half. Whenever I increased the speed at all today the pain increased so I kept it pretty easy. I am thinking/hoping that if I baby it for a few days it will be fine. I was planning to head up north to run with Andrea and the group tomorrow but I'm not sure it's in my best interest to push the pace at all right now.
If anyone is interested in doing a slow LR with a gimp tomorrow let me know. :) |
| Pearl Izumi's Iso Shift Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.15 | 0.00 | 14.15 |
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Decided to run with my old training group from last Spring. I was quickly reminded of how hilly and windy Mapleton is. We did an 8 mile loop around Mapleton and then ran 2 miles up Hobble Creek Canyon. I never thought I would be running up HC in mid January. It was icy, windy, and cold brrrr but a good adventure. Turned around and headed back to my friend Pam's house. Overall it was a good run but my body definitely feels fatigued this week. AP was 8:27. My shin held up pretty good and only bothered me when I surged or was running uphill.
Went to the gym afterwards to do weights. I was going to run 2 more mi on the treadmill after I lifted to get 16 in for the day but I was exhausted and just saw no sense in pushing myself just for the number. I kind of feel like everyone is ahead of me with Boston training but hopefully I can start to increase my endurance in February. No need to push to much now and end up with an injury. |
| Asics Yellow Miles: 14.15 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| No pup this morning so I just ran out around my neighborhood. The weather is almost too good to be true. I wished I were wearing shorts. The 25mph headwind on the other hand was not so fun. :) |
| Pearl Izumi's Iso Shift Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.25 | 0.00 | 8.25 |
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Worked bicpes & core and did my 100 pushups.
8.25 miles on the treadmill. I kept the incline at 1.5-2% and felt better than I have in a long time this morning. My right shin is still bothering me with any increased speed. I may have to bring back the ice baths. brrrrr! |
| Pearl Izumi's Iso Shift Miles: 8.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 4.00 | 11.00 |
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30 minutes weights. worked chest and shoulders.
8.5 miles on the treadmill. I was going to just run easy today due to the shin pain I have been having but after a long slow warm-up I felt really good and decided to give the workout a try. I iced all night last night and foam rolled so I felt fresh and ready to go. 4x1 mile repeats at 10k pace. I made sure to be smart and promised myself I would stop at the first sign of any pain. 6:54, 6:49, 6:45, 6:58. Started to feel a slight bit of pain in the shin/calve area during the last repeat so I slowed it down. Overall I felt really great.
Foam rolled afterwards and slapped on the compression sleeves.
PM: 2.5 miles nice and easy |
| Pearl Izumi's Iso Shift Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.25 | 0.00 | 7.25 |
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weights, planks and 100 pushups
7.25 miles nice and easy. I can still feel the shin/calve and it is definitely in the tibula area. It is not really painful just there and gets progressively more apparent the longer or harder I run. I don't think it is anything serious but it is enough for me to skip any hard paced workouts for the rest of the week. Maybe I'll even resort to cross-training for a day...... | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.45 | 0.00 | 7.45 |
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5 miles at 8:00 minute pace. I pushed the emergency stop button as soon as I started to feel the slightest pain in my right leg. I would normally run through something like this but I am trying to be smart. I am also planning to do my LR tomorrow so I saw no sense in pushing myself today.
Jumped on the elliptical and finally ran a sub-20 5k!!!!!!!!! Woo hoo! 19:15! Kept the resistance at 9 and finished with a puddle of sweat. I tried to take a picture to confirm this but I was moving so fast all I ended up with was a big blur. By this point everyone in the gym was starring at me so you will just have to take my word.
I think I could maybe beat Andrea in a 5k on the elliptical. ha ha we should totally line up a treadmill next to an elliptical and race it out. :)
PM: 2.25 miles with the pup. So nice out!!! |
| New Balance Nimbus Miles: 2.25 | Pearl Izumi's Iso Shift Miles: 5.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
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I wanted to get me LR done today. I am headed up to a bball game in North SLC tonight and know I wont get home until close to midnight so I decided it would make sense to just get it done so I'm not worried about it tomorrow. I have never ran more than 12-13 miles on the treadmill but chose the treadmill for 3 reasons.
1. I don't like running outside in the dark alone.
2. I didn't want my leg to start bothering me halfway through and be stuck 6-8 miles from my house. I am stubburn and know I would have kept running.
3. It made sense to run on a soft flat surface since my shin has been bothering.
That said it went surprising well. I'm not sure if it was the IB profin 800 I took before the run or wearing my compression sleeves but my shin/calve hardly seemed to bother me which was a major relief. I kept the pace fairly consistent and ended with 16 miles in 2:06. I was definitely tiring out towards the end and have lots of work to do when it comes to endurance. Endurance is definitely my weakness but it felt good today to keep my pace consistent. I took a gel at mile 9 and kept the incline at 1% the entire run.
And I now have the weather report memorized for the next 3 days as well as everything going on with the political debate. Two straight hours of watching the news was a little much. :) |
| Asics Yellow Miles: 116.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.25 | 0.00 | 8.25 |
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Planned on running outside around the lake in Saratoga Springs where my parents live but I totally wussed out when I woke up to pooring rain and 30mpw.
Went to the golds in AF and ran 8.25 on the treadmill in 64 minutes. I ran semi fast simply because I wanted to get the heck out of there. It was like 356 degrees and there was nothing good on TV. I'm pretty sure I sweated off at least 20lbs. So glad I decided to get my LR done on Friday because I was definitely not feeling it today.
Did my 100 pushups after running. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 20 laps around the track. No watch, no music, nice wet morning at the track. |
| Mizuno Waves Pink Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
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planks & pushups.
8 x 400's on the treadmill. I just sprinted out the last 400 of each mile at 6:04-6:07 pace. I felt pretty good this morning and no calve/shin pain at all. This will be my last hard workout until the 10k this Saturday. |
| Pearl Izumi's Iso Shift Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
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100 pushups & planks. I have a goal of 500 pushups for the week.....200 down and 300 more to go.
11 miles on the treadmill. I wanted to get a longish run in this morning since I'm racing Saturday and felt it might be the best day. I felt really really good this morning for some reason. I threw in some incline to mix things up and kept a fairly steady 7:50 pace. Again I was running short on time so I cranked it up a little faster towards the end. I would have slowed down but I felt comfortable and controlled the entire time.
PM: 2 miles nice and easy with the pup. Finally realized today that the short dog lease is about 1,000 times better than the retractive one. Izzy is going to be running with me a lot more now I think. |
| Mizuno Waves Pink Miles: 2.00 | Asics Yellow Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.10 | 0.00 | 8.10 |
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weights, planks, 100 pushups. Definitely tired this morning.
7.1 miles nice and easy. kept the incline at 1.5-2% and felt pretty good. My shin is still bothering me a bit and I need to get back on board with the icing and compression. When things start feeling better I always get lazy.
PM: 1.2 mi with the pup. It is pretty pointless to post this but hey I'm going for 3,000 in 2012 and every mile counts. :) We got chased by 2 big dogs and had to cut the run short.
I am trying to win a free entrance into AF Canyon half marathon and would love your help. All you have to do is click on the link and vote for my picture! Thank you, thank you, thank you!
http://apps.facebook.com/offerpop/Contest.psp?c=65563&u=17327&a=255558194495800&p=110671939014853&v=Entry&id=187207&rest=1 |
| Mizuno Waves Pink Miles: 1.20 | Asics Yellow Miles: 7.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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100 pushups, planks, and then worked shoulders for a bit.
8 miles @ a fairly steady 8 minute pace. I bumped up the pace a bit towards the end to finish in 63 minutes.
Please vote for me to win a free entrance into the AF Canyon half marathon. You just have to "like" their fb page and then vote for my picture. Here is the link:
PM: 20 minutes elliptical. I did not quite get a 5k in this time.
http://apps.facebook.com/offerpop/Contest.psp?c=65563&u=17327&a=255558194495800&p=110671939014853&v=Entry&id=187207&rest=1 |
| Pearl Izumi's Iso Shift Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.20 | 0.00 | 7.20 |
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worked triceps and did my 100 pushups. 500 pushups for the weeek, go me!!
7.2 miles on the treadmill in 60 minutes. I kept it nice and easy and sprinted out the last 400 meters at 10k pace. I felt good this morning and it was hard for me to keep it easy. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.60 | Calories: 0.00 |
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| | Race: |
Hale Freezes Over 10k (6.21 Miles) 00:42:03, Place overall: 2, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 6.50 | 6.20 | 12.70 |
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First race back after two months of base building. I was pretty nervous and feeling kind of rusty going into this race but I was also excited to see where my fitness was at. Walter offered to pace me and I jumped at the opportunity. We met up at about 9am (11 degrees out) and did a 3.5 mile warm up. I felt good during the warm up and was thankful to literally "warm up". It was freezing.
I noticed Quite a few quick girls at the start and just decided I wanted to run my own race and not get caught up in any competition. The race started right at 10am and we were off. I ran this course last year and remembered the 2nd half was hilly, however I did not realize it was quite as hilly as it actually ended up being. I left my garmin in my parents jeep after the race but this is off of memory and I think pretty close. (I am somewhat ocd about memorizing paces.)
Mile 1: 6:34 I realized this was too fast as soon as I hit it but I felt great. I told Walter we should probably slow it down a bit and he agreed.
Mile 2: 6:35 Walter and I chatted the entire time just like a jog in the park. Breathing was great, legs felt great, everything was just clicking. Again I felt it was too fast but it was mostly gradual downhill so I was okay with it.
Mile 3: 6:44 Still felt pretty good. At this point there was a girl about 50 yards in front of me (Rebecca) and I wanted to try and keep her in sight. She looked strong but I was still feeling pretty good. Walter was keeping me entertained with his talk about surging and strategy. I may not have been responding but I was definitely soaking it all in.
Mile 4: 7:18 This mile is the turn around point back up to the theatre and it is all up hill. It was tough and I just tried to focus and keep my arms pumping. First place girl still in sight (I had no idea she was 1st place, I was thinking more like 3rd or something at the time).
Mile 5: 7:35 More hills. I could not get my breathing under control and I completely lost my legs. We also had a nice headwind to add insult to injury during the last 3 miles. I was so frustrated and trying so hard but I was fading.
Mile 6: 7:09 The first half of this mile was a very gradual uphill and then flat. I could not seem to recover from the hills and my breathing was completely out of control. I finally started to relax and pick things up the second half but it was just a little to late to make up much ground. There was also an incredibly icy patch in this mile for about 10 meters that really slowed my rythm. I wonder if anyone fell because it was pretty bad.
Mile 7: .06 6:27 Tried to swirve past 5kers and around cars and surged as best I could.
The course was pretty short and my watch measured 6.06/ 6:58 AP. I was really really frustrated with my performance and the way I crashed the 2nd half of the race. But on a positive note I cut 2 minutes off of my time from this course last year (44:02) and I placed 2nd overall female.
I still have lots of learning to do and I am excited to keep learning and getting smarter. There is always room to grow and I am determined to grow as a runner. I know I have more in me and I am excited to commit to the sport and keep working as hard as I can. A big thanks to everyone who has taken me under they're wings and mentored me on this blog. Words cannot even begin to describe how much I appreciate the support. Also a big thanks to Walter for not giving up on me and sticking with me the entire way.
Long report I am sorry!! |
| Asics Yellow Miles: 12.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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5 mile loop around my house. Felt really good today but kept it easy.
Met my friend Julia at the track and walked 6.5 miles. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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Worked biceps, core, and did 100 pushups.
8 miles on the treadmill. I bumped up the speed a notch each mile and finished with a 7:24 mile. My calves are sore from walking 6 miles yesterday and I got a sunburn. ha ha a sunburn on January 29th......seriously?
PM: 2 miles easy. My right foot is killing me. what the? I thought maybe it was just my shoes or something this morning but nope still there. It is the bottom of the foot and almost feels like my shoes are just too tight or something. I am icing and praying it feels ok in the morning. |
| Pearl Izumi's Iso Shift Miles: 2.00 | Asics Yellow Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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Worked shoulders and chest for 25-30 minutes.
9 miles easy @8:22 overall AP. I am so glad I have friends that are keeping tabs on me and encouraged me to skip my hard workout and take it easy today. If it were up to me I would have still done the hard workout because I am stubborn and sometimes think I am invincible but my body was screaming for an easy day. This run was much needed mentally as much as physically. The inside of my right foot is still bothering me a bit. It almost just feels bruised or swollen but there is no physical evident of either. After a few miles it seemed to ease.
I definitely think my body was more fatigued from the race than I gave it credit for. When I think I have a bad race I push too hard afterwards which is just plain stupid and isn't fixing anything. Learning....I am learning, slowly but surely. :) | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
|
25 minutes weights - pushups, planks, core work.
8 miles on the treadmill with last 2 at marathon tempo-ish pace. I was running low on energy this morning after a late night and little dinner. I am not sure if it is just because I am getting older or what but I am definitely noticing the effects of lack of sleep and nutrition with this training cycle.
My Boston trip is completely booked and now I am starting to get excited!! Those that have been before need to give me ideas of what to do. I am going to be there for 6 days. Flying in on Thursday and out on Tuesday and staying at the Holiday Inn downtown.
PM: 3 miles with the pup. It felt really really easy so I was shocked to see an 8 minute AP. Must have been because the pup was pulling me. :) Foot felt much better tonight. |
| Pearl Izumi's Iso Shift Miles: 3.00 | Saucony Blue Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.00 | 9.00 |
|
First day I have physically felt 100% since the 10k. I decided I would do a long warmup and if I felt okay I would do the fartlek workout. I must embarassingly admit I had to google fartlek last night as I was looking over my training plan. I had a general idea of what it meant but definitely hadn't ever tried it and I'm still not sure I did it correctly.
WU - 3 miles/8:27 pace
3, 2, 1 minute intervals x3 with equal recovery. Is that too much recovery? I did keep the recovery at a steady 8 minute pace. Recovery in between sets was 4-5 minutes.
3 min @ a little faster than 10k pace/6:53
2 min @ a little fast than 5k pace/6:27
1 min @ as fast as I could go with good form/6:05-6:10 pace.
Times 3. I was pretty dead by the last set. Does this make any sense? Did I do this right? | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.25 | 0.00 | 7.25 |
|
10 minute elliptical
30 minutes weights.
7.25 miles running. Fairly easy run with a little bit of progression to keep things interesting.
If anyone from UT county wants to commute up to Riverton in the morning for the group run let me know. We are meeting at Riverton City Park at 7:30am. Lots of different pace groups so everyone should come. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.60 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 18.25 | 0.00 | 18.25 |
|
Awesome group run this morning up in Riverton on the Riverton half marathon course. It was a really pretty course with quite a few rolling hills. I will be pacing it for the race so it was nice to familiarize myself with the course. I stuck with JulieC and we averaged 8:07 pace for the half. We regrouped at the park and then went back out for 5 more. I was only planning 17 for today but ended up with 18. (I should have known better being with Julie and Kelli ha ha.)
I ran with Chad the last 5 miles and ended up with the last 5 at MP (7:39) with the last mile at 7:09. Thanks Chad for pushing me at the end. It was a great run but now I am definitely feeling the effects of a high mileage week. ice, ice, baby!
PM: Met my sister and my friend Julia at the track and walked 2-3 miles. So nice this afternoon. :) My calves are incredibly sore from the LR this morning. I'm hoping that means I got a good run in. :) |
| Saucony Blue Miles: 18.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.40 | 0.00 | 5.40 |
|
Nice and easy recovery run with the pup at the track.
I woke up with a cold. :( Seems to be going around and I am hoping my body can fight it off fast. |
| Pearl Izumi's Iso Shift Miles: 5.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
|
Weights, 105 pushups.
8 miles of fuzzy brain running on the treadmill. Physically I felt good which I am happy about but my body is fighting a cold so my energy was low and I took it easy.
I paid way more attention to the tv than my run this morning as I watched coverage of the Powell story. Wow such a tradgedy. Frustrating, sad, and just awful. I found myself fighting back tears of sadness and then running faster because I was so angry!
PM: 3 miles easy, 8:20 pace. My Del Sol Ragnar team has an injured runner and is looking for a replacement. If anyone is interested let me know. It should be tons of fun and I hear the weather in AZ is in the 70's! |
| Asics Yellow Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.20 | 5.00 | 9.20 |
|
Weights - worked chest and shoulders.
9.2 miles running. Warmed up for 10 minutes then did 4 miles at MP (7:30- about 8 seconds faster than MP but I was feeling good). 1 mile rest at 8:06 pace and then 10 x 1 minute efforts at about 5k pace (6:31). 1 minute rest in between was at 8:20 pace. I really like the one minute on one minute off. Overall pace for the entire run was 7:38 which ironically is my goal MP. I am trying to stimulate the road more on the treadmill so I kept the incline at 1.5-2% for all rest intervals and 1% for all tempo and speedwork.
Maybe I should just run the entire marathon with the one minute on one minute off method? ha ha | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
100 pushups & planks. Just to clarify I do not do 100 pushups all at once. ha ha I wish I was that cool. I usually do 5 sets of 20 with 60 second front planks and 30 second side planks in between sets.
8 miles on the treadmill easy. I bumped the speed up 1 notch every 10 minutes and alternated the incline between 2-3%.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.30 | 6.00 | 12.30 |
|
Awesome workout today. 6 x 1 mile repeats all at about 6:53-6:55. Rest in between was .25-.5mi at 8:34 pace. The awesome part is that they all felt controlled and like I could have gone faster. This made me very happy and I actually feel like my hard work and patience is starting to payoff.
My right shin/foot pain has basically subsided but I did start to feel my right shin just a bit on the last repeat.
PM: 3 miles nice and easy. |
| Saucony Blue Miles: 12.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
|
I really wanted to get my LR done today. I will get home really late tonight from the basketball game and have limitted time tomorrow morning because of a family get together. I also want to join my friends to run in memory of Sherry in the morning.
I knew that doing a LR after a hard workout yesterday was kind of a risk but also felt like it would be good to practice running on fatigued legs so I went for it. The plan was to run the first 6-8 miles on the treadmill until it was light enough to feel safe running outside alone. However as soon as I got going I could tell there just wasn't a shot in hell I would start again if I stopped to change clothes and transition. So I just kept on shuffling my feet and figured I would go as long as I could. I ended up with 16 miles at a 8:06ish pace, last mile at MP (7:38). Definitely a hard run for me but only because my legs were fatigued. The silver lining is that physically nothing really hurt. I could feel my right shin towards the end but it was not painful just there.
I am now stuffed like a sausage with my compression gear on under my work clothes. :)
Group run on the Provo River Trail tomorrow starting at 8am. We are meeting in the parking lot at the mouth of the canyon and running in honor of Sherry Arnold. http://www.shutupandrun.net/2012/01/virtual-run-for-sherry-arnold-february.html |
| Asics Yellow Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
Ran with some friends in Provo in honor of Sherry Arnold who was abducted and murdered while running about a month ago.
We planned to run up Provo Canyon but once we got halfway up the trail (only 2.25mi) it was incredibly icy. Being the complete idiot that I am I tried to keep running on the ice. I learned quickly that my Saucony's suck on ice! I face planted hard and then fell again when trying to get up. ha ha I bet it was quite the scene. After this we decided to go downtown and finish up our miles. 10 miles/8 something pace.
My knee is bruised and swollen. Nothing too bad...just what I deserve for being stupid. Besides falling and making a fool of myself it was a nice relaxing run with friends. |
| Saucony Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.20 | 0.00 | 5.20 |
| Killing two birds with one stone this morning as I got a nice shower along with my miles. I quit counting the stares I was getting by all the cars that passed as I trudged through the slush. It was a good time. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 7.00 | 12.00 |
|
Pushups & planks
9 mile progression run on the treadmill. Warmup for 1.4 miles 8:27 pace and then went into the progression 7:45, 7:38, 7:35, 7:30, 7:24, 7:14, 7:09, and then cooldown. I wanted a longer cooldown but I was running short on time as usual. I think when I have these harder workouts I need to just do my weights in the afternoon and focus on the running. Will do a shakeout run this afternoon.
PM: 3 miles easy. 20 minutes strength training. |
| Saucony Blue Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
Worked Triceps & abs for 30 minutes.
8 miles on the treadmill, calling it my "Heartbreaker Hill Climb Workout" in honor of Valentines day. :) Started at 2% incline and increased every 10 minutes up to 4.5% then decreased back down to 2%. Kept the pace at 8:20-8:27 which is the pace I will be pacing at the Riverton Half. I wanted to practice this pace and stimmulate the hilly Riverton course. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.20 | 6.00 | 12.20 |
|
Warmup up for 10 minutes @ 8:27 pace
6 tempo miles at MP 7:35, 7:30, 7:30, 7:24, 7:24, 7:18
2 mile cooldown @ 8:06 pace
I felt like I could have gone farther and faster with the tempo run and believe me I really wanted to but I also know I will have a chance to in the next few weeks. There is no reason for me to push too hard too soon. That is the mistake I made with SGM. I was peaking in Sept and by Oct I was just plain burnt out and overtrained.
Plus I know I'll be running with a bunch of speed demons Sat so I need to preserve all the energy I can in prepration. :-)
PM: 3 miles easy 8:34 pace, and I got my pushups in. |
| Saucony Blue Miles: 12.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
|
Decided to do lunges and squats today at the gym. This only happens about once every 3 months so I thought it was worth documenting. :)
7 miles on the treadmill, easy recovery pace with lots of incline to keep it semi-interesting. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
30 minutes weights - pushups, planks, shoulders, chest
8 miles running. My quads were on fire! I should probably never attempt squats and lunges ever again. Hopefully I feel better tomorrow for the LR.
Anyone coming to the group run tomorrow that is shooting for around 8:00 pace? I am afraid I am going to get stuck in the dust of my speedy friends and a little company sure would be nice. :)
PM: 2 miles super easy. Quads are still killing me! Stupid lunges......never again. |
| Pearl Izumi's Iso Shift Miles: 2.00 | Asics Yellow Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 14.20 | 6.00 | 20.20 |
|
A group full of speedies this morning. Thank you so much to JulieC for putting this together and for feeding us all afterwards. The route was awesome and it was great to have faster runner pushing me.
First 14 miles were about 8 minute AP. I was struggling between miles 7-12. I think a combination of the higher elevation (5,000+ as apose to 4,000 where I live in Payson) and just being fatigued with the sore quads. I am so glad Kelli was willing to stay with me during this stretch. That was really nice of her. After mile 12 I felt a lot better and although I could tell I was pushing a bit I felt good and my breathing wasn't overly labored. At least I don't think it was.....maybe those who ran with me can vouch for that. Anyway the last 6 miles were 7:34, 7:36, 7:24, 7:17, 7:25, 7:17. Overall pace 7:45.
I am pretty dang proud of myself as this basically turned into a 20 mile tempo run for me. Thanks so much to everyone for pushing me and I really hope I didn't slow any of you down too much. It was a great morning and nothing feels better than an awesome run. :)
|
| Saucony Blue Miles: 20.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
|
Way too icy in Payson this morning to risk an injury. We have a nice 8 inches of snow. 45 minutes elliptical at the clubhouse. I feel really good considering the LR yesterday.
Heading up to my parents house in Saratoga and they said there is hardly any snow up there so I may sneak in a few easy miles along the lake. We shall see.
PM: 3 miles on the indoor track at my Dads school. 30 laps. Then walked for another 30 minutes with my Mom and Dad and the pups. Nice afternoon with my parents. :) | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.25 | 0.00 | 11.25 |
|
25 minutes weights - pushups, planks, biceps
9 miles running on the treadmill. Pace was around 8 and incline mostly 2%. This will be a cutback week for me and I think my body is ready for it. The last two weeks were my highest mileage weeks ever. Physically I feel fine but I think with Ragnar coming up this weekend it is a good time to tone it down.
PM: 2.25 easy |
| Saucony Blue Miles: 11.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.40 | 6.00 | 10.40 |
|
30 minutes weights. Worked shoulders & chest.
10.4 miles on the treadmill
20 minute WU @ 8:27 pace
The rest of the run kind of turned into a progression run. Started at 7:24 and increased each mile, 7:19, 7:14, 7:09, 7:04, 6:53. Finished in barely over 43 minutes for a 7:11 AP. This was tough for me and I kind of wanted to throw in the towel but I think it was all mental. Once I got past the first couple of miles I felt fine.
2 mile cooldown @ 8:34 pace
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| Saucony Blue Miles: 10.40 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 114.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.20 | 0.00 | 12.20 |
|
30 minutes weights. pushups, planks, and worked triceps.
7.5 mi running. My legs felt fatigued and I felt pretty tired in general. took it easy but the effort felt harder than normal. I think I need a vacation.....good thing I am headed to Phoenix in the morning. :)
I have decided I am not going to push myself too hard at the Ragnar. My body is running on burnout mode and I don't want to stress it more than necessary. Half marathon/marathon paced tempo miles is all I am shooting for. No need to push too hard.
PM: 4.7 slow. I know I am a big wuss but dang it is windy out there. |
| Asics Yellow Miles: 7.50 | Saucony Blue Miles: 4.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.10 | 1.00 | 13.10 |
|
13.1 miles. Cutback week LR. This was pretty easy effort until the last mile which I did at 7:27 pace.
Off to Phoenix. Have a great weekend everyone! |
| Saucony Blue Miles: 13.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.20 | Calories: 0.00 |
| |
| | Race: |
Del Sol Ragnar (18.2 Miles) 02:16:00 | | Slow miles | Fast miles | Total Distance | | 4.20 | 18.20 | 22.40 |
|
Had so much fun running Del Sol Ragnar! I got just what I wanted out of it. Some nice half marathon/marathon paced tempo runs. I did not push myself too hard at all but I did hit some solid paces without feeling like I was giving maximum effort.
Leg 1. 8.7 miles. This was by far the toughest leg with 600 foot elevation gain. I paced 7:30 and ran incredibly consistently. It was hot.
Leg 2. 6 miles. Started at 6:50pm and was absolutely gorgeous out. This leg was downtown and I got stopped by quite a few stop lights. Other than that it was flat and nice and easy. I paced 7:14 and felt great.
Leg 3. 3.44 miles. This leg started at 3:45am and I was still dead asleep. My first mile was 8:18!! ha! When my Garmin beeped at mile 1 I figured I better kick my rear into gear and ended up pacing 7:29.
Leg 4. 4.2 miles. Recovery run with one of our vans runners watching the sun rise at 6:45. Absolutely gorgeous!! 9:19 pace.
Our team was the 10th team to cross the finish line and we passed over 250 teams. I am sure we didn't do too great but am excited to see where we placed overall. It was a great trip! |
| Saucony Blue Miles: 22.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.40 | 0.00 | 6.40 |
|
Nice easy recovery miles in Gilbert Arizona this morning. I ran at 6:30am and the sun was rising. It was absolutely gorgeous and seriously made me want to make me move to Arizona. What a fun little trip. I came home with a great tan. :) | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
|
25 minutes weights. planks, pushups, worked biceps.
8 miserable miles on the treadmill. My gym is jam packed right now and I literally had to stand and wait for a treadmill for 5-10 minutes. If you don't stand behind one and mark your ground it gets snatched. Seriously so annoying. By the time I got going on the shaky treadmill I was annoyed and missing Arizona. ha! finished in 64 minutes because I was in a hurry to get to work on time. I should have ran slower I felt fatigued.....but I wanted 8 miles. I am stubborn!
PM: 3 miles easy with the pup. 8:38 pace |
| Asics Yellow Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
|
30 minutes weights
9 miles on the treadmill. never went below a 2% incline and threw in 5x1 min efforts at about 5k pace. I felt great today. Thank goodness because after yesterdays run I though I was going to have to make an early retirement from the running scene. :-)
PM: 2 miles with the pup. 9ish pace. |
| Saucony Blue Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.75 | 4.00 | 8.75 |
|
Planks & pushups
8x800's with 400 rest in between.
1.4 mile warmup at 8:34 pace
800's were very controlled effort and around 6:58-7:05 pace.
2 miles cooldown at 8 minute pace.
I felt great and by doing the 800's slower I was able to speed up for the last 2. I was worried that 400 meters in between wasn't enough to recover but with the controlled effort it was perfect.
PM: 20 minutes elliptical, easy | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 114.40 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.40 | 0.00 | 10.40 |
|
Easy run. Kept the incline on the treadmill at 2% with the last .25 of the first 6 miles at 4-5%. I started at 7mph and gradually increased until I finished at 7.6. Overall pace for the run was 8:17.
Where is everyone running long this weekend? I woke up to 6 inches of snow in Payson and it looks like its suppose to continue snowing throughout the day. They literally do not plow the roads at all and I'm trying to figure out what to do for my LR. Kind of weird that we got more snow on March 1st than we got all winter. PM: 2.2 miles with the pup on the track. Slushy, wet mess. My feet are still frozen. brrr |
| Saucony Blue Miles: 10.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
|
30 minutes weights. pushups/planks & worked shoulders/back. I really love lifting somedays and I think I will focus on it more after Boston. We shall see.
9 miles on the treadmill. Pretty uneventful run. Played with the incline a bit but kept it mostly at 1.5-2%. I didn't feel as great as I did yesterday bit still an okay run.
Me and JulieC are meeting at the Movie Theatres in Orem tomorrow morning at 7:30am and plan to run 18-20 miles. Anyone is welcome to join. Pace will be 8:00-8:30 with the last 4-5 miles faster if it isn't too slick out. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 17.00 | 3.00 | 20.00 |
|
Tough 20 for me this morning. Met up with JulieC and Cam in Provo and the plan was 16 at a moderate/easy pace with the last 4 at marathon tempo pace. I'm not sure if it was the cold weather, the peak mileage week (76 miles), or lack of fueling. I forgot to eat breakfast which is pretty normal for me. I never eat breakfast before I run but I do always try to eat something before a LR and just plum forgot this morning. I think it may have been a combination of all 3 elements that made this not such a great run for me.
Anyway the first 16 miles flew by and I felt okay. We averaged around 8:10-8:15 pace. I could tell I was running low on energy and that running any faster was going to be questionable but I still wanted to give it a whirl. Tempo miles were 7:29, 7:30, 7:32 and then Cam and I both just crashed. I just knew I didn't have it in me and that pushing myself at this point was pointless. I basically hit a wall like in a marathon and my calves tightened up too. It was weird. It probably didn't help that we were running up University Avenue. It is not that uphill (maybe .5-1% grade?) but it was enough for me at that point. ha! Anyway I jogged the last mile and called it a day.
Overall AP for the run was 8:07. I was pretty frustrated initially but 20 miles is 20 miles and it is miles on my feet that count.
Thanks for organizing the run Julie and completely crushing your 4 fast miles. you rock! |
| Saucony Blue Miles: 20.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
|
Easy recovery miles. 8:37 pace. Did my 5 mile loop and added on a mile. Such a gorgeous day out. After my run I walked with my friend Julia and the pups for an hour. I might have to head outside again because it is just so nice out. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.10 | 0.00 | 11.10 |
|
30 minutes weights
8 miles on the treadmill....I think if my math is correct. Changed treadmills x3, bathroom breaks x2, phone calls from work I had to stop and take x2. Felt like the most unproductive run of my life. ha! At least I put in the miles.
PM: 5k with the pup. 8:30 pace. Wore shorts. :) |
| Asics Yellow Miles: 3.10 | Saucony Blue Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 8.20 | 10.20 |
|
15 minutes working shoulders.
10.2 miles with 8.2 at a sustained tempo pace. First of all not that this matters to anyone but me but I 100% anticipated doing this workout outside this morning. The treadmill makes tempo runs very easy to plug in the pace and go to town and I wanted to see if I was capable of controlling the pace on my own. But I woke up to 25mph gusting winds in Payson and I am just not that hardcore to attempt a tempo workout in those conditions. Those of you that nail all of your workouts outside no matter what are truly hardcore!
Warmed up on the treadmill 1.4 mile @8:34 pace. Switched treadmills and gradually worked into a comfortable 7:30 pace. kept it there for the first half and then gradually increased the speed every 10 minutes. Finished with 8.2 miles in 60 minutes - 7:20 pace. Quick cooldown of .6mi @8:34 pace. A good solid workout that definitely helped boost my confidence after Saturdays epic fail! |
| Saucony Blue Miles: 10.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
|
30 minutes weights. pushups/planks/triceps
7.55 mile recovery run. 8:20 pace/2% incline. This is the pace I will be pacing (1:50) at Riverton so I wanted to practice. It feels pretty comfortable so hopefully I can do a good job!
Great blog post from Camille Herron about Overcoming stress fractures. I am not dealing with an injury now but her advice for prevention is awesome. http://camilleherron.com/2011/05/11/overcoming-stress-fractures/
My favorite thing that she says is: I suffered stress fractures with only 20-30 mpw (nearly all high intensity running)…. yet I’ve had none with years of 120-130+ mpw of mostly slow mileage! Folks, you won’t get hurt running easy mileage or easy high mileage…. but I can guarantee you may get hurt if you do too much high intensity running, day after day!
I know Jake has been preaching this for a long time but I am one of those people that needs to hear it over and over again.
PM: ran easy for 30 minutes/3.5 miles |
| Asics Yellow Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.40 | 3.00 | 11.40 |
|
Not even sure what to say about this workout. Why are our bodies so weird sometimes?
Warmed up for 20ish minutes 8:34 pace and then went into the 400s. I wanted to keep the recovery short so I stuck to about 200 meter recovery (or 90 seconds). I felt pretty good and was rolling along when suddenly I had a SHARP pain on the outside of my left foot. What the heck! I slowed down to a jogging pace and realized I was compromising my form completely (running on my toes and inside of my foot) so I stopped. I stretched out the foot a bit and started jogging again. After about 8 minutes of jogging the pain went away so I decided to finish out the 400s this time with equal 400 recovery to make sure I wasn't stressing my body too much.
I am not real sure what to think of all this. I feel like the foot pain may have been because of the impact of transitioning from fast to slow and I may have just landed funny. I really don't know but hope it is just random.....
PM: Got home late (yes 6:30 is late for me) but I had to test drive the foot. 2 miles easy. It feels just a little funny but definitely not anything like the weird pain I experiences this morning. I will keep it really easy tomorrow but I think I am in the clear. |
| Asics Yellow Miles: 2.00 | Saucony Blue Miles: 9.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.60 | 0.00 | 11.60 |
|
Easy run outside. It felt nice to be back on my old stomping grounds. My ears were freezing the first few miles (should have worn a hat) but after that I felt fine. Started out really slow 8:50 first mile and then gradually eased into a comfortable 8:10ish pace. Felt great then entire time until the last quarter of a mile when my stupid left foot started throbbing. I am not sure what to make of this. It is even a little painful walking now.
Dr. google tells me it could possibly be peroneal tendonitis? I don't know but the plan for tomorrow is to keep the LR close to home just incase. Feeling frustrated and really hope this can resolve itself. I had a similar problem on my right foot about a month ago and it seemed to go away after a couple of days so hopefully this will be the same. PM: I planned on going to the gym to lift weights since I have totally slacked off this week but it is just way to nice outside to be stuck in a stuffy gym so I took the pup for a jog instead. 2 miles nice and easy. My foot does not hurt at all really while running but as soon as I stopped it started hurting again. Very weird. The plan is to keep the LR close to home tomorrow just incase. It will be a major mental toughness test for me since I absolutely hate doing long runs alone. I always end up running alone in races so it will be good practice. |
| Saucony Mirage Pink Miles: 11.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 16.10 | 4.00 | 20.10 |
|
This is going to sound pretty stupid to most of you but for me this was a huge run. I HATE running long by myself. Absolutely hate it! But I knew that for me it was necessary to do at least one long training run solo to build my mental strength. 2 out of the 3 marathons I have raced I have ended up being all by myself and I know it has effected me so I just needed to prove to myself that I was capable of doing a long run alone. (the furthest I have ever ran alone before today was 15 mi.)
The thought of 20 solo overwhelmed me so I told myself I would just do at least 18. I woke up and my left foot was bothering me just walking around the house. Crap! Took some IB profen and just got going. Initially I wanted to wait until it was warmer out but I was wide awake and the anxiety of doing this all by myself was killing me so I just went for it. I promised myself that if my foot was still bothering me after my 2-mile warmup I would quit. I also planned on running 2 loops around my house so it would be easy to stop and call it a day at any time.
I will let the splits tell the rest of the story.
1 -8:09 for the warmup mile? what?
2 -7:46 Whoa!
3 -7:53
4 -8:09
5 -8:03
6 -8:05
7 -7:40
8 -7:40 (decided at this point that I wanted to add on to my first loop and make it an even 20. I knew my second loop was 8 miles and that I wouldn't want to add on at the end.)
9 -7:51
10 -8:02
11 -7:52
12 -7:49
13 -7:59 (starting the second loop after stopping for water. Legs felt way heavy after re-starting and I started to worry that I was falling a part. See how my mental toughness sucks!)
14 -7:50
15 -7:38 (convinced myself I should do 4 marathon tempo miles. I kept promising myself that if I ran fast until mile 18 I could slow down as much as I wanted or even walk home if I felt like it. Just push through 4 miles.)
16 -7:11
17 -7:20 (just keep pushing, just keep pushing)
18 -7:21
19 -7:51 (seriously felt like I slowed way down and was shocked I was still running sub-8.)
20 -7:53
21 -8:26
And that is how I ran my very first solo 20 miler. I should add that I did stop 3 times for 1-2 min each throughout the run. Once at mile 12 for my only water stop and to shed my hat and gloves. The 2nd time was at mile 14 to eat a Gu and decide whether or not I wanted to throw in the tempo. I tried the power bar gu that will be at Boston. Yuck not a fan! I did find them at Big Lots for 70 cents if anyone wants me to buy them some to try. And the last stop was a total cheat at mile 17.3 of the tempo. I stopped at the church quick to shed my jacket. I was dying of heat! There was a car at the church so I tried to get inside for water but no such luck. 1 water stop was probably not enough...I was way thirsty by the time I got home. Anyway re-started and pushed to the finish. 20.1 miles/7:48 pace. I really wish I wouldn't have stopped to shed my jacket during the last tempo mile but other than that I am really proud of myself. The route I ran is mostly completely flat with very gradual uphills and downhills throughout. Think Payson onion days 10k for 20 mi and that is basically what I ran.
Went to the gym and lifted weights for 30 minutes after. |
| Saucony Mirage Pink Miles: 20.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles easy around my house. Shorts and a tank top weather. :) | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.30 | 0.00 | 11.30 |
|
So hard to wake up this morning. I really hate daylight savings. Pushups & planks first and then 9 tired miles on the treadmill. Pace was around 8.
PM: 2.3 miles with the pup. I guess Izzy is not used to the warm weather because she got over heated and we had to slow down. Pace was 8:34. |
| Asics Yellow Miles: 2.30 | Saucony Blue Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 6.00 | 12.50 |
|
I hate daylight savings so bad I just had to take a day off of work today. :) Actually I had a dentist appointment and just decided why not?
Slept in until 7 and then hit the gym for 50 minutes of weights. Maybe after Boston I will turn into a weight lifter? yeah maybe not but I do really like it when I have time to focus on it.
10.2 miles running. 3 x 2 miles at MP tempo. I started conservatively and by the end I ran my last tempo mile in 6:58. I was feeling good but my calves were sore. Overall pace was 7:44. I think I will run pretty flat for the next few days because hills seem to be bothering my calves.
Dentist appointment
Lunch with my Mom
New drivers license
Was planning to deep clean the house but it is already 3:15....this random day off has flown by. Hopefully I will get out to practice running in the wind seems how the half marathon I am running Saturday is projecting 23mph winds. Happy birthday to me. 800 foot elevation gain, rain/snow, and 23 mph winds. At least I will look cute dressed in all green right?
Okay signing off from what just turned into my personal journal. :)
PM: 2.4 miles running so SLOW, so WINDY! |
| Asics Yellow Miles: 10.20 | Saucony Mirage Pink Miles: 2.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.20 | 0.00 | 10.20 |
|
I know it is past the window of complaining about DST but man my sleep is so messed up this week. So tired!
pushups/planks - felt like weaksauce!
Ran for 60 minutes easy, 7.1 miles.
I learned a very valuable lesson today: I should always brush my hair out immediately after running in a windstorm. It took me a full 15 min (I only allow myself 20 min to get ready in the am) just to brush through my rats nest. Fortunetely I have the worlds thickest hair because I probably brushed out half of it. ha!
PM: 5k in 26 minutes. So much for tapering for my race Saturday. ha! I just like to run. :) |
| Saucony Mirage Pink Miles: 10.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
|
9 miles this morning with 8 x 1 minute on/off intervals. on's were around 6:15-6:30 pace and recovery was 8:34. Nothing too wild and crazy.
I am obviously not tapering for the half marathon I am running this weekend and have decided just to make it a part of my training. It is a tough course and the weather is looking anything but ideal so it will be a good character building run I suppose. My plan is to make it a marathon paced tempo run and get a good warmup/cooldown to get 20 miles in. Should be a good workout no matter what.
PM: 3.3 miles with the pup. Best run I have had with the pup in such a long time. There was no one on the trail and it was such a nice night. |
| Asics Yellow Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.10 | 0.00 | 8.10 |
|
Met up with Cam with a C this morning for a little jaunt around Provo. It was so so nice to have company and the weather was perfect. :) My legs on the other hand were feeling pretty fatigued. Pace was 8:08 but effort felt like sub-8.
I do not have high hopes for this race I am running tomorrow. Just going to try and listen to my body and make the best of it. I do not have the time or energy to stress about it.
Went to Golds Gym in Provo afterwards for planks/pushups (and to use their showers). Ran into my friend Janae and she so kindly reminded me of how bad the race I'm running tmr sucks. Then while driving to work my Dad called and told me his co-workers wife Arrianne Brown (sub-3 marathoner) won it last year in 1:36 and said she wouldn't ever run it again it sucked so bad. Geez thanks for rubbing it in everyone!! |
| Saucony Mirage Pink Miles: 8.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Shamrock Half Marathon (13.1 Miles) 01:38:38, Place overall: 4, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 5.75 | 13.10 | 18.85 |
|
Very, very happy to report that I got exactly what I wanted out of this race. I realize that the time is not spectacular at all but it was exactly what I was looking for. Consistent effort and marathon paced tempo miles.
I decided I wanted to use this race as a mini Boston dress rehersal. I wanted to wear the shorts I plan on wearing at Boston, practice fueling, practice hydrating, just practice a few of the things I feel have hindering me in my marathons. And I am happy to report that everything went well. I tried fueling better and more before the race (normally I can barely stomach a measly 100 calorie granola bar) and I practiced drinking at every aide station and actually eating Gu before I am fatigued and not after. I know these silly little things are not important to most seasoned runners but I know they are elements that have slowed me down in past marathons.
With that said I'll try to keep the report short. Warmed up for 2 miles with Julia. As we were finishing we realized everyone was already lined up and the race was starting. woops! Started as soon as we got there literally!
The weather blessed me with a birthday miracle and it was incredibly calm until about mile 8 and I had completely changed my bad attitude about the race. I was just going to make the best of it. It was my freaking birthday afterall!
Mile 1: 7:10 feeling alright, gradual downhill to start. Cam met me to run because he wanted a good workout so we chatted and catched up.
Mile 2: 8:01 Holy crap should I call my Mom and Dad to come pick me up? All gradual uphill but effort felt the exact same as mile 1.
Mile 3: 7:18 Flattened out
Mile 4: 8:01 uphill, uphill, just keep the effort consistent that is your only goal!
Mile 5: 7:55 still going uphill. At this point I was not worries about pace just looking for consistant effort.
Mile 6: 7:49 started uphill and then flattened out.
Mile 7: 7:27 flattened out and a little bit of downhill
Mile 8: 7:09 Gu kicked in and I was feeling good!
Mile 9: 7:55 more uphill, uphill, uphill headwind started!
Mile 10: 8:00 straight uphill into a headwind......hang on......just pump your arms.....you can do it!
Mile 11: 7:03 yes I conquered the hardest part of the race, lets throw this down and getter done.
Mile 12: 7:30 one last hill, one last drink of water, you got this!
Mile 13: 6:37 so much for just running a consistant marathon tempo pace....I wanted to be done and everyone around me was encouraging me to finish strong. This mile there was a bad headwind but it was gradual downhill. Finally....first real downhill of the race!
Kick .12: 5:52 Wow my legs are capable of moving fast when I see a big sign that says FINISH!
And there you have it! I realize that the paces are not consistant but the effort was incredibly consistant and that is all that matters.
Cooled down 3.75-4 miles with Julia in a massive wind storm. The wind truly wasn't an issue until about mile 8-9 and by that point I was so close to being finished I did not let it affect me too much.
Okay off to read everyone else's reports from today. Thanks to everyone on the blog for your words of encouragement before this race and for being such an amazing example and support system to me. :)
|
| Saucony Mirage Pink Miles: 18.85 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
|
6 easy recovery miles fighting the crazy weather elements. At least I learned to run into the headwind first so that I get the tailwind on the way back home. :) 8:40 pace.
The good thing is that physically I feel great!! | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.15 | 0.00 | 11.15 |
|
planks/pushups - I decided that if Kam and Allie can easily plank for 6-10 minutes I could do at least 4 rounds of 90 seconds instead of my normal 60 seconds. Mission accomplished!
9.15 miles on the treadmill. super boring, so hard for me to transition back to the treadmill after running outside so many days in a row. Incline @ 2%, AP was probably around 8:10. I feel good physically and like I am bouncing back from the half really quick which is a great sign.
PM: 2 miles easy with the pup. Quite possibly the most unproductive run of my life as Izzy was being a complete tyrant and stopping to sniff/potty/ect every 2 seconds. Oh well I did clock 2 miles on my garmin so I'm counting it. :) |
| Saucony Blue Miles: 11.15 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.20 | 4.00 | 12.20 |
|
30 minutes weights (back & shoulders)
I wanted to try a little speedwork today since I have rebounded really quickly from the half saturday so I started with a longer warmup just to make sure that all bodily parts were functioning properly and then went into fast/slow mile repeats. fast miles were 7:03, 6:58, 6:58, 6:53. Nothing to wild and crazy but they felt controlled and good. Overall I felt great and am happy with the way my body has responded to the higher mileage and harder effort on Saturday. I finished this workout knowing I could have pushed harder and that was a good feeling.
PM: 3 miles easy. |
| Asics Yellow Miles: 12.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
|
pushups & planks. I did 4 x 90 second planks again....next week I will shoot for 2 minutes. I can't even fathom the thought of 5+ minutes straight right now!
8 miles on the treadmill easy.
PM: 3 miles easy 8:34 pace. First mile with the dog. She was overheating! Sheesh it's not that hot. Anyway dropped her off and went out for 2 more. My legs and especially my calves are feeling fatigued so I'm going to take a hint and take another easy day tomorrow. Flat running & no faster than 8:30 pace!! Putting it in writing so I stick to the plan. |
| Saucony Blue Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.60 | 0.00 | 12.60 |
|
Slept in clear until 6:10am. awww that was so nice. :) I missed my weight lifting session but I'll just drink my raw egg shake or something to make up for it.
9.1 miles outside nice and easy. First mile was 9:08 and AP for the run was 8:22. A little faster than the 8:30 pace I vowed to stay above yesterday but in my defense it was dark for most of the run and I had no idea what pace I was running. It felt smooth and easy. I made 3 observations this morning.
1 - HS kids really suck at driving. Seriously pay attention!! I almost got hit by at least 3!
2 - There is a major lack of street lights in my small town. It was pitch black the first 4 miles and I was so glad I wore my dorky headlamp even if it does give me forehead acne!
3 - The south 10mph wind that we always get in Payson and that I almost always complain about felt like a breeze today compared to the winds at the Shamrock half Saturday.
Now to run this same route about 45 seconds per mile faster tomorrow. ha!
PM: 3.5 miles easy. Gearing up for a long tempo run tomorrow. |
| Saucony Mirage Pink Miles: 12.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.70 | 10.00 | 18.70 |
|
Got my LR in and was only 5 minutes late to work this morning. I'm calling it a victory! Wanted to get my LR in today for 2 reasons.
1 - I might be pacing a friend tomorrow at the buffalo 50 miler which will be great miles but not the hard tempo workout I wanted. I also have some family stuff going on and don't want my run to interfere with that.
2 - I am switching my workouts around next week and will be doing my long tempo on Tues since I have more time that day. I wanted plenty of recovery in betwen this workout and that one.
The plan was 2 x 5 miles at MP tempo. I decided to do the same loop twice just to keep things consistant. Started bright and early with my dumb headlamp again. Warmed up 4 miles, first mile 8:46. Felt sluggish but didn't really care how slow the warmup miles were. First set of tempo miles were 7:28, 7:29, 6:55, 7:09, 7:23. 3 miles easy inbetween sets. Maybe too much recovery but these miles are all uphill and I didn't want to start the tempo uphill. Second set of tempo miles were 7:30, 7:23, 7:15, 7:17, 7:18. First 2 miles of this tempo are gradual uphill, 3rd & 4th mile are gradual downhill and the last mile is completely flat and into a nice headwind this morning. Just jogged back to my house after the 2nd set 1.7 miles. I would have loved to get 20 miles in but I needed to get to work and to be 100% honest I was WHIPPED! This was tough but I am happy with how I handled it.
Overall pace for the run was 7:47.
My Mom is looking for a chiropractor in the north utah county south slc area. (they live in Saratoga Springs). She has been dealing with sciatic nerve & back pain since she started running last Spring. Does anyone have a good recommendation? |
| Saucony Blue Miles: 18.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.30 | 0.00 | 13.30 |
|
Nice and easy recovery paced miles. I am really glad I decided to run at home and not join one of the fun group runs because I was honestly doing good to break a 9 minute pace this morning. I think the AP for the run ended up being around 8:40. It felt so good to run easy. :)
PM: 3 miles at the track with my Dad. Good times! |
| Pearl Izumi's Iso Shift Miles: 10.30 | Saucony Mirage Pink Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.20 | 0.00 | 6.20 |
|
Waited until 10:10 am to run because that is when my Boston wave starts. ha! It helped that I slept in until 9. Such perfect running weather today, I could have ran all day.
6.2 miles easy. I felt significantly better today than I did yesterday which I think is a good sign that my body is absorbing the workouts well and recovering quickly. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
|
Pushups & planks. I took 4 days off of doing any strength training so it was good to get back in the groove. I only had time for 25 minutes but that is better than nothing I suppose.
8.6 miles on the treadmill. Varying incline with a fairly consistant 8 minute pace. Pretty uneventful run but I felt good. :)
PM: I had to babysit my nephew tonight so me and the pup didn't get out until about 6:15. The wind had calmed down and the weather was perfect. 2.4 miles nice and easy. |
| Pearl Izumi's Iso Shift Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 10.00 | 11.00 |
|
30 minutes weights
Such an awesome tempo/progression run this morning. Totally the confidence boosting run that I needed right now in my training. My legs were feeling nice and fresh after 3 easy days in a row. I did just .5 mi warmup and then gradually went into the tempo. 7:35, 7:30, 7:24, 7:24, 7:19, 7:13, 7:09, 7:04, 6:58, 6:48. My friend Candice ran next to me on the treadmill for the first 4 and they totally flew by. I was glad she was there because I kept wanted to push the pace (I felt so good) but talking to her helped me to stay at a conservative/chatty effort. After she left I got focussed and down to business. I felt like I could have kept going but knew this was more than what I wanted and I needed to be smart. Treadmill incline for first 5 mi was 1.5%, next 3 @ 1%, and last 2 at .5% incline.
Bib #13745 for Boston!!! I think it is finally starting to become real to me that I will be running the Boston Marathon! So incredibly surreal.
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| Saucony Mirage Pink Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
30 minutes weights. planks, pushups, and shoulders. I can now hold a plank for 2 minutes without too much crying. :-)
7.5 miles running easy. I think I am officially retiring my beloved yellow asics. :( The only thing that really sucks about high mileage is going through shoes like groceries! Sheesh
PM: 2.5 miles with the pup. Windy and humid out. |
| Asics Yellow Miles: 7.50 | Saucony Mirage Pink Miles: 2.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.20 | 0.00 | 10.20 |
|
Slept in and just ran this morning. I did a 2 mile warmup and then 3 x 3-2-1 minute on/off intervals. I was still feeling good after that so I finished up with 5 x 1 minute on/off. I started out conservatively and by the end was running the 1 minute intervals at about 6:10 pace. I felt really strong.
Is anyone in UT county interested in getting together for a 5k time trial next Saturday? I want to torture myself with a 5k to make marathon pace feel easy breezy and the race I was planning to run was cancelled. Let me know if you are interested.
PM: 2 miles easy |
| Saucony Blue Miles: 10.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 2.00 | 9.50 |
|
I decided that if I felt okay this morning after some easy recovery miles I would try to finish the last few miles strong. I am pacing Riverton Half tomorrow so I didn't want to beat myself up too bad but also know I probably wont get anything hard in after the race because of the crazy weather.
First 6 miles were easy recovery (8:40 pace) and then I did just 2 faster miles 7:12, 6:55. Cooled down for 1.5 mile. Not too much of a workout really but it felt good to hit those paces without an "all out" effort and I think I will still be good to go for Riverton in the morning. |
| Saucony Mirage Pink Miles: 9.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
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| | Race: |
Riverton Half Marathon (13.1 Miles) 01:49:55 | | Slow miles | Fast miles | Total Distance | | 18.10 | 0.00 | 18.10 |
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I had so much fun pacing the Riverton Half this morning!
Met up with a bunch of FRB peeps this morning. Me, JulieC, Kelli, Rad, Paul, Andy, and I'm sure I'm missing a bunch more. Anyway we warmed up 3 miles together before the race.
I was pacing 1:50 with Skip and we had a pretty good group up until miles 7 & 8 when the winds really picked up. We lost a lot of our group during this gradual uphill/headwind miles but most of them finished right behind us and hopefully we still helped them. Our official gun time was 1:49:55! Skip's garmin time was 1:50:02...not sure how that happened. My garmin auto stopped at the last water station so I have no garmin time. Anyway I think overall we did a good job and it was a lot of fun. I never felt like I was pushing and felt really comfortable and relaxed the entire time. I rarely looked at my watch and think that (8:23) is such a comfortably natural pace for me.
Cooled down 2 miles with Kelli, Rad, and Paul.
*Easter egg hunt with the kiddos
*Big lunch with the entire family
*Chased four 2 year olds around for 5 hours.
*3 mile round trip to the park and back
phew......just sat down for the first time today and I'm exhausted!! |
| Saucony Mirage Pink Miles: 18.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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brrrrrr....5 miles of misery. wind, rain, rain, wind.
Todays weather made cutting my run short quite easy. :) | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.50 | 0.00 | 9.50 |
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pushups, planks, sit-ups, biceps
7.5 miles easy.
PM: 2 miles jogging very slow with the pup. Foam rolling & icing next. Writing it down now so that I actually do it! :) |
| Saucony Blue Miles: 2.00 | Saucony Mirage Pink Miles: 7.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 115.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 6.50 | 9.50 |
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35 minutes full body weights. triceps, shoulders, chest & back. The only thing I like about marathon tapering is screwing around in the weights section more and pretending like I know what I'm doing. haha
Tempo workout 2 x 3 miles. I wanted these miles to be about 20-25 seconds faster than MP to build a little bit of confidence. Why do I always start doubting myself right before races? Anyway Warmed up 1 mile and then went into the first set 7:14, 7:09, 7:00, half mile jog in between and then into the second set 7:14, 7:09, 6:58, 6:48 (half mile). All at 1% incline except the last quarter mile when I hit 5k pace and dropped down to .5.
I didn't feel great to start but once I got going I got into a rythm and by the end I felt pretty good and like I could have kept going. A great workout!
PM: jogged for 12 minutes with the pup. No watch but we probably barely broke 10 minute mile. My calves are sufficiently sore from the tempo this morning. |
| Asics Yellow Miles: 1.25 | Saucony Mirage Pink Miles: 8.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Purposely setting my alarm for 15 minutes late this week to force myself to taper. It is causing me to wake up with anxiety but it works. :)
30 minutes weights - 80 sit-ups, 115 pushups, 10 minutes plank (not all at once!)
6 mile easy recovery run gallivanting around the streets of Spanish Fork.
PM: Work experiment. I have several employees that are training to walk they're first 5k. (yes I completely encourage them to train for such events at work. ha) We were told that walking all the way around the Hospital campus was exactly 1 mile but after doing it a few times I had my doubts. Today I verified it is exactly .87mi but I figured out a small extension that will give them exactly 1 mile. :) 2 mi total nice and easy. so dang nice out! Want to come work for me? I'm hiring....for reals. :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.10 | 0.50 | 8.60 |
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Slept in WAY late this morning. 10ish minutes weights.
5.6 miles easy on the treadmill. Climbed heartbreak twice and sprinted out the last 400. :)
PM: Did a very mini speed workout. 6 x 1 minute on/off with a warmup and cooldown. I do not really know for sure but think the "on's" were right around 6:00 pace. Way windy out but I felt really good.
5k "Bunny Hop" Time Trial: Okay the time trial is on for Saturday. Starting at 8:00 a.m. at 3300 N. University Ave. (by Jamestown Square). Finishing at the courthouse in Provo. This is the new Provo City 5k course.
If you do not want to jog back up to the start after you will have to provide your own transportation at the finish. Come one, come all!!!! Spread the word. |
| Asics Racing Flats Miles: 3.00 | Saucony Mirage Pink Miles: 5.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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Woke up with an awful stomach ache this morning. I generally have a stomach of steel so it was weird but I wasn't feeling any better tossing & turning in bed so I got up and went to the gym anyway.
30 minutes weights feeling kinda dizzy and like weaksauce.
7 miles very slowly on the treadmill. Felt pretty weak the entire time but not too terrible. I kept it way slow and actually felt worse after I stopped running. I haven't eaten anything different than usual so I'm not sure what is going on. Going to take it easy today and leave work early if I don't start feeling better. |
| Saucony Mirage Pink Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 3.07 | 13.07 |
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Very unofficial 5k Time Trial this morning. I'll try not to drag this report out too long.
Spent all of last night curled up in the fetal position sicker than a dog! Read the first 4 Chapters of Once a Runner and tossed and turned until midnight. Up twice in the night with stomach pain. Kept thinking I would throw up but never did just dry heaving. yuck! (tmi? sorry). Anyway woke up at 7:15 still feeling like crud, stomach in knotts. I aborted all original running plans. I wasn't going to run at all.
Back to bed and woke up at 9am. I felt significantly better and decided I would at least go out and jog. Heck I had big plans for today I needed to freaking do something right? No breakfast was way too afraid of how my stomach would handle it. Ran 3 miles in 25 minutes and felt way better than expected. Decided I would at least try 1 mile repeats. If I didn't feel good I would just quit. No big deal.
6:19 (as soon as this mile clicked I decided I just wanted to get this over with. Didn't want to have to stop and jog and then start over. So 5k Time Trial it was.) 6:34 (holy cow this is hard maybe I do want to quit. Just one more freaking mile you can do it and your done for the day.) 6:23 (focus, focus, focus. You can die when your done). 5:44 (no kick completely depleated and no finish line or fancy balloons.) 3.07/6:24 pace 19:41 This was all ran on the first half of the Payson Onion Days 10k course. First mile is a very slight downhill and 2nd two are pretty pancake flat.
Okay so this is very unofficial becase I accidently knocked my ipod onto the ground (was swinging my arms so dang hard) right after the 2nd mile and stopped for about 30 seconds to retrieve it. Should have just left it and went back. And I accidently stopped my watch at 3.07 instead of 3.1. But despite those 2 things I am still really really happy and this definitely proves that I am in good shape.
Jogged 5 miles afterwards trying to wrap my head around how I am feeling about my fitness, what my Boston goal should be, ect. I felt like I was hardly holding a 10 minute pace but was actually running 8:30 for the cooldown. Amazing how slow you feel like you are running after going fast.
PM: 2 miles easy |
| Mizuno Waves Pink Miles: 11.07 | Saucony Mirage Pink Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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Typical Sunday 5 mile loop. Such a gorgeous day and I felt really good considering the 5k yesterday. Calves are a little tight but other than that I felt great. I can already see the benefits of running the TT. I felt like I was running extremely EASY today and overall pace was 8:10 which is a little quicker than my normal recovery pace.
Took the pup to the track and walked 2 miles. |
| Saucony Mirage Pink Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.10 | 0.00 | 7.10 |
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35 minutes weights - pushups, planks, situps, shoulders & chest.
6.1 miles on the treadmill in 50 minutes. calves/shins are still a little tight from the 5k on Saturday but other than that I felt good. I will make sure to foam roll and ice tonight.
PM: jogged 1 mile with the pup at the track, walked 1 mile. Nice and quiet at the track since school is out. |
| Saucony Mirage Pink Miles: 7.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 5.00 | 8.50 |
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Last Chance Workout! I am blaming this workout on Jake. I started reading Once a Runner after he mentioned it in a post and it is has sparked some sort of weird competitive edge in me. I have never really thought of myself as an athlete or a competitor` but this book has flipped some sort of switch in my brain.
Anyway plan was 5-6 consecutive tempo miles (wanted to prove to myself I was capable of doing it on the roads since most of my tempo workouts have been on the treadmill). I also really wanted to consciously work on running negative splits. Warmed up 1 mile and then went straight into the workout 7:22, 7:14, 7:12, 6:55, 6:39. My goal was 15-20 seconds faster than marathon pace (7:20-7:25) so this was quite a bit faster than I had intended. But I felt good and it definitely provided the mental boost that I so desperately needed. And at least I pulled the plug at 5 and didn't go for one more like I wanted to at the time.
I am ready!!
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| Saucony Mirage Green Miles: 8.50 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 114.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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Pushups & planks
5 miles nice and easy around the orchards in Santaquin. It was a beautiful morning.
I am running a few more miles with this taper than I have in the past but is just what feels right. In the past I have "padded" the lack of miles with cross training on the elliptical and I am definitely cutting that out this time around. The next few days will just be easy 2-4 mi runs. |
| Saucony Mirage Pink Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
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| Saucony Mirage Green Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.70 | 0.00 | 5.70 |
| Did not plan to go quite that far but ended up running to Harvard. It was gorgeous and I was walking around sight seeing. Before I knew it I had jogged almost 6 miles. Very slow pace/8:40+ ? |
| Saucony Mirage Pink Miles: 5.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.00 | 3.00 |
| 2 miles easy. I became overcome with self doubt when the 2 miles felt harder than easy and decided to see if I had any pick up. I ran the 3rd mile a little faster than marathon pace and it felt hard. Ought oh! |
| Saucony Mirage Pink Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Headed up to the 5k to watch Andrea. I got there a little late and decided to wait for her at the top of the hill at mile 1 mark. She came in looking incredibly strong. After I saw her I just kind of jogged the course to the finish. Jogged a mile with Jake, Andrea, Hamdog, JTshad, Dan, and I think thats it after the race. Overall pace was 8:50ish. My legs felt good and relaxed. |
| Saucony Mirage Green Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Boston Marathon (26.2 Miles) 03:22:00, Place overall: 193 | | Slow miles | Fast miles | Total Distance | | 0.00 | 26.20 | 26.20 |
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**Warning** This could get long.
Leading up to the race: I got into Boston Thursday and spent all day Friday, Saturday, & Sunday sight seeing with my parents. I walked WAY too much and was in the sun all day Sunday at the Red Sox game. Probably not the smartest way to prepare for a marathon but it was a vacation and I was soaking it all in. After receiving all the e-mails from the BAA about the heat all I could really do was laugh and just decided to make the best of the experience and getting to spend time with my parents. I had absolutely no pre-race nerves and honestly didn't even think about the race until Sunday night. It was weird! Honestly being around non-runners (my parents) was a fabulous distraction.
Pre-race: I have ran 3 marathons. 2/3 I have finished in the medical tent due to dehydration. I am a VERY salty sweater so to say I was concerned about the heat would be an understatement. My parents have seen me at my very worst (Ogden where it was 20+ degrees cooler and I was hooked up to an IV for hours and my Dad had to pack me to the car) and were worried about me running. I explained to them that I was running with JuleC an RN and that I was smarter now. My new goal simply became proving to everyone that I was capable of finishing a race upright. I met Melonie B at the busses and we headed up to the start. I honestly had no plan. I knew what I thought I was capable of but I also knew that the heat would be an issue. I had no pace band or real plan but rather just decided to run by feel. In the back of my mind I still felt that despite the heat I was capable of running 3:25 but ultimately just knew I needed to be smart!
Start: The start was complete chaos!! I was with Melonie and JulieC and we were all planning to run together. The gun went off while we were still at the porta poties and we started jogging (maybe half a mile?) towards the start. I thought we were all together but before I knew it Julie was no where to be seen? I was kind of freaking out but didn't know what to do....there were people everywhere! I snuck into my corral (5) and before I even knew it I was all of a sudden running the freaking Boston Marathon? What the heck!
Miles 1-5: 7:34, 7:34, 7:32, 7:21, 7:31 These miles are honestly a complete blur. All I remember it when every mile clicked I kept yelling at myself to slow down. I was afraid I was going out too fast but I wanted to stay with Melonie so I just focused on staying right on her heels. I tried to mimic whatever Melonie did. We grabbed oranges, ice, water, Gatorade anything we could get from spectators. I started dumping cups of water on myself right from the beginning. Melonie kept saying "staying cool and hydrating these first few miles are going to be the key to the race." I was not thirsty or hot at all but I just kept on drinking and dumping water on me anyway.
Miles 6-10: 7:36, 7:18, 7:30, 7:31, 7:38 I felt really good but again almost too good to be true. I kept doubting myself...am I going too fast? What am I thinking...I am totally going to blow up? As soon as I would have a moment of self doubt the crowd would totally pick me up and I would just keep running by feel. I never once really obsessed about pace. Everything just felt right. I lost Melonie after mile 9 when I stopped to drink gatorade (I cannot seem to master the art of drinking while running) and was never able to catch her. After I realized I wasn't going to catch her I settled into a comfortable pace and just kept on rolling. I wanted my pace to feel easy because I knew I had a lot of race left. Everything felt smooth and I never felt overheated. I drank gatorade, water, and ate oranges like it was my job! As soon as I drank I started thinking about how much longer I could go before drinking more.
Miles 11-15: 7:49, 7:36, 7:50, 7:40, 7:42 These miles were a little tougher for me but physically I still felt pretty good. Whenever I felt like I was struggling the crowd would cheer and it would totally pick me up. I never listened to music the entire race and totally fed off of the crowd. Having an entire 26.2 miles lined with spectators was absolutely amazing. I continued to focus on drinking and staying cool. I knew that stopping at aid stations to suck down gatorade I didn't even want was wasting time but I didn't care and knew I needed it. I drank a full gatorade at every station and dumped at least 1-2 cups of water on myself. I felt like a sopping wet shaggy dog (I wonder what I looked like) but I didn't feel hot at all. I ran through every water tunnel, took sponges whenever I could get one, and if I wasn't running a marathon you would have thought I was at a family water fight.
Miles 16 -20: 7:33, 7:51, 7:42, 7:31, 7:50 Andrea saw me at about mile 15.5 and started cheering. Boy was I happy to see her face! I didn't skip a beat and knew she would catch up to me. She had gatorade ready for me and boy was that nice to be able to skip about 2-3 aide stations completely. Running with Andrea and getting updates on everyone gave me a great boost of adrenaline and we began passing people like crazy. We had to swerve in and out of people and I felt great! Honestly up until mile 18-19 I felt amazing. My breathing was controlled and everything was just "clicking". I never really paid to close of attention to where my pace was at but at this point I knew that as long as I didn't fade completely I was capable of PR'ing.
Miles 21- 23: 8:14, 7:30, 7:42 Heartbreak was a little tough but honestly not nearly as bad as I had anticipated. Trying to actually "run" amongst all of the people fading actually proved to be harder than the hill itself. Andrea was still with me and we were weaving our way through the obstacle course. I was incredibly relieved to reach the top and know that the hardest part was behind me. I got back on pace fairly quickly and was ready to just throw down the hurt and finish this dang marathon already!
Miles 24 - 26.2: 7:41, 7:42, 7:05 I wont even try to make these miles sound fun because they were HARD! At mile 24 I wanted to stop and walk but having Andrea beside me helped so much and I just kept pushing. I passed a guy with a prosthetic leg and realized that if he could run a marathon with only one good leg I sure as hell could do it with 2. Andrea left at mile 25 and it was just me. Mile 25 was hard but I dedicated it to my brother. I thought about him hard and focused on him instead of the race. I was screaming out loud "do it for trevor" "do it for trevor". I'm sure people thought I was nuts but I did not care! I saw Andy at the end of mile 25 and although I knew he was struggling it was a huge boost to me. I pushed as hard as I could to the finish with my incredibly weak kick knowing that I had without a doubt given everything that I possibly could.
After crossing the finish line and realized I had just PR'd by almost 10 minutes and I was still standing and felt great I was instantly overwhelmed with emotion and gratitude. It was such an incredibly experience. How I couldn't manage to run one second faster and hit 3:21:59 I will never know but I cannot be dissapointed in my performance at all. What an amazing training cycle, what an amazing vacation, and what an amazing ending to all of my hard work. I can't help but be a little dissapointed that I wasn't able to negative split as originally planned but as the course progressed the weather got warmer and after analyzing my splits it looks like I gained about 2 seconds every 10k. It could have been much worse I suppose.
Although finishing Boston was an end to that chapter it leaves me incredibly excited to see what the future holds.
I know I am getting kicked off of FRB for the worlds longest and most rediculous race report but just a few more notes for my record.
Garmin Time: 26.46 miles, 3:22:00, 7:38 pace. My garmin time means absolutely nothing but it is definitely worth noting that I hit exactly the pace I was going for.
Fueling/nutrition: I cannot emphasize enough how much I think this played a role in me having a good experience at Boston. I took 2 salt tabs before the race and 2 more every hour. I managed to suck down 4 warm gu's throughout the race (mi 7, 13, 18, 22), and drank enough gatorade that I may never drink gatorade again for the rest of my life!
Thanks to everyone for all of the support I truly could not have done it without everyones support, coaching, and encouragement! |
| Saucony Mirage Pink Miles: 26.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
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After sitting all day and flying for 7+ hours I desperately needed to work some of the lactic acid out of my legs. I jogged/shuffled 2 miles: 9:35 pace.
Physically I feel pretty darn good. I think the rolling hills of Boston make for easier recovery than the downhill UT races I am used to. I am sunburnt pretty bad and my quads are definitely sore. My feet are also still a little tender but other than that I feel good. With that said I know I still need to be smart and allow for plenty of recovery. |
| Saucony Mirage Green Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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4 miles - 9:15 pace. First mile was 10:05. I want to be SMART about my recovery. After UVM last Summer I went straight back to racing and it ended up basically ruining my summer of racing. My plan for recovery is to run but as slow as my body needs to go. I don't plan to crack 9mm for at least 2 weeks.
Final Boston thoughts: (are you guys sick of me talking about Boston yet?)
- I am sunburnt really bad. I wore sunscreen and I have a darker complextion and I'm still fried to a crisp. It was HOT!
- I finished 2035/21554 which to most people on this blog is not that cool but considering I started in the very back of wave 2 (13745) I am pretty happy about it.
- After hearing all of the horror stories at the airport, from friends, complete strangers, ect I concluded that I was simply lucky. Yesterday when I got home I was talking to my sister and said "I think I just got really lucky." She responded that I trained my ass off and executed an incredibly smart race. She is right. Maybe there was a little bit of luck, and yes I could have done things smarter. But overall I was prepared and ran what I had trained for.
- I failed to mention yesterday that my feet felt like they were on fire from mile 19-26. I think this is definitely something to do with the heat and fortunetely they feel fine now.
- Boston was an absolutely amazing trip and the marathon was really just the icing on the cake. :)
Whats next? I honestly have no idea. I'm not signed up for anyting until June. I am not sure it would be smart to run another Summer marathon so I may wait until fall. We shall see..... |
| Saucony Mirage Green Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.20 | 0.00 | 7.20 |
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Just some easy gallivanting around the orchards in Santaquin. 9:01 pace. It has seriously been perfect running weather the past two mornings.
Anyone up for 8 SLOW miles before watching SLC half marathon finish Saturday?
PM: jogged with my sister and my nephew for about 23 minutes. Dang pushing that jogging stroller is hard. I have no idea how far we went but I am guessing no more than 2 miles. Nice afternoon! |
| Saucony Mirage Green Miles: 7.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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Made it to the gym to lift for like the first time in 2 weeks. 35 minutes weights.
5 miles out and back from the gym. I must be feeling better because I paced 8:51 today. Physically I feel pretty good post marathon but my energy is definitely low and I will be starting an iron supplement today. I am also really glad I made the choice not to pace the SLC half marathon. There was about a .25mi section of gradual downhill on todays route and it was painful. My quads are definitely not ready for the pounding of downhill running yet at any pace!
I will be on the course tomorrow morning at mile 10 of the half (liberty park). After I see all of the familiar faces I will move to mile 16 of the full marathon to volunteer at the aid station. Please let me know if you want me to have anything ready for you. I'll be filling my 3 small handheld water bottles full of gatorade and can have Gu's, ect ready if anyone needs anything. |
| Saucony Mirage Green Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.60 | 0.00 | 10.60 |
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Met Walter in Riverton early this morning and we ran 7.6 miles. I felt almost 100% today but resisted the urge to do anything stupid. It was really nice to have some company.
After we got done I headed up to Liberty park and was able to cheer on Andrea, Skip, Billy, Janae, & Rachel. Everyone was looking great and I handed out gatorade and water to random people that needed it. After seeing all of the familiar faces I headed to mile 16 of the marathon to volunteer at the aid station. I was afraid I would miss Allie but managed to get there about 2 minute before she ran in (thank you SLC motorcycle escort). She looked strong and I feel bad I wasn't able to run with her at all. I stayed at the aid station clear until 11:15am when the last marathon came in. It was definitely a cool experience and I have a great respect for those that run 5+ hour marathons. There perserverence is incredible and it was fun to feel like I was giving back to the running community that has given so so much to me.
Major Congrats to all the FRB group that performed so well today!!
PM: way to nice of a day to sit inside so I had to take the pup out for an easy 3 miles. 9+ pace. |
| Saucony Mirage Green Miles: 10.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.80 | 0.00 | 4.80 |
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4.8 easy around the Santaquin Orchards. Feeling good and loving the nice weather.
90 minutes walking at the track with my friend Julia and our pups. |
| Saucony Mirage Green Miles: 4.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.10 | 0.00 | 9.10 |
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30 minutes weights at home - planks, pushups, and worked shoulders with my little 10lb dumb bells.
Ran for 60 minutes, 7.1 mi. Gorgeous morning! I have a friend that is selling her $15 Provo City 5k voucher and I am debating about whether to take it or not. As I was running my 5k TT route from a few weeks ago this morning the though of going 2 minutes faster per mile made me just a little nauseous.
PM: 2 miles easy after spending the afternoon up Payson Canyon. What a gorgeous night. :) |
| Asics Yellow Miles: 2.00 | Saucony Mirage Green Miles: 7.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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Sorry for no words....I am never short on words. :) FRB will not let me type from my I-phone for some reason.
40 minutes weights - a mixed bag of lifting....trying to turn myself into Hulk Hogan errr something.
8 miles running. Ran the boring 2 miles of Downtown Spanish Fork to get to the the river trail and then 4 miles on the trail. It was a gorgeous morning. I have to admit I am kind of digging this marathon recovery/fun adventure run stuff. What I am not digging is the gross smells and crappy drivers of Spanish Fork!
15 minutes elliptical when I got back to the gym just to catch up on the news.
4.5 hours playing with my nephew.
2.5 macadamia nut cookies consumed so far......
It's been a good day! :)
PM: just 1 mile with the pup. It takes Izzy awhile to adjust to the heat and I didn't want to push her too hard. Plus I was kind of tired myself. :) |
| Saucony Mirage Green Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.60 | 0.00 | 9.60 |
|
Downtown Payson loop. I ran one faster mile just to see if I could and it turns out I can - 6:56. Minimal effort to hit that pace so I think that is a good sign. Overall AP for the run was much faster than my normal recovery 8:05. I am feeling good post marathon but still feel as though my legs are lacking that "bounce" in their step. I will take 2 more easy days and then maybe attempt a mini workout this weekend. I will play it by ear and see how I feel.
Can someone please explain to me how to steal my proofs from Boston off of the website? Please and thank you!
PM: 2 miles easy. Felt pretty tired which is hopefully just a result of staying up too late last night. |
| Saucony Mirage Pink Miles: 9.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.35 | 0.00 | 9.35 |
|
I have been totally slacking on the weights this week. I'm probably starting to look skinnyfat! ha ha oh well my body seems to want more sleep so I am listening.
7.35 miles from my house around the orchards in Santaquin. Seriously such a gorgeous morning. My 8 minute "easy" pace tells me that physically I am about 99% recovered from the marathon.
The $100 Boston Marathon jackets are on ebay for $50 if anyone didn't get one in Boston and wants one. :)
PM: 2 miles pushing the jogging stroller with my sister 10:08 pace. My sister is trying to get back in shape so I offered to push the stroller so she could focus on running. Aren't I nice? Going to make myself do pushups/planks while I watch tv tonight. I am feeling so soft and fluffy!! |
| Saucony Mirage Green Miles: 9.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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I am seriously having a love afair with my pillow this week. I just cannot seem to drag my arse out of bed. haha! Luckily I don't have to be to work until 9 on Friday and still got up with plenty of time for a good workout.
30 minutes weights at the gym working biceps & triceps.
Forgot my Garmin so I ran on the treadmill for the first time in like 3 weeks. It really wasn't so bad once I got going. 8 miles at 2% incline at an even 8:00 pace. |
| Saucony Mirage Green Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.60 | 4.00 | 12.60 |
|
AM #1: First workout post Boston. I totally psyched myself out and was really nervous for this workout for some reason. I guess 10+ days of running slow will do that to you. I have decided that about 90% of my running issues or self doubt are mental because physically I am in better shape than I have ever been. Anyway the workout went really well. I warmed up for 2 miles and then did a 3 mile tempo 7:03, 6:50, 6:41. 1 mile rest and then 1 mile at 5K pace 6:19. 2.5 mile cooldown. I felt pretty good and was not planning to run the tempo portion quite that quick but it felt fluid so I just went with it.
AM #2: Me and my sister won free entries to the Color Me RAD 5k held at UVU. I did not wear a garmin but it definitely did not feel like a full 5k. Anyway we went really slow, maybe 10+ minute miles and had a ton of fun! I will have to post pictures we were totally covered.
AM #3: Chasing my 4 neices and nephews that are all 2 years old around all day. Seriously how do you people with kids do it? I think I will be asleep by 6pm tonight. :) |
| Saucony Mirage Green Miles: 9.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
|
Typical 5 mile Sunday loop with a 2 mile addition. Nice and easy. The weather could not be more perfect and I felt like I could have ran all day.....but I needed to get home for the Jazz Game. 8:05 pace.
PM: track with the pup after the disaster of a Jazz game. I jogged 2 miles slowly. |
| Asics Yellow Miles: 2.00 | Saucony Mirage Pink Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.95 | 0.00 | 9.95 |
|
30 minutes weights - planks/pushups/shoulders/chest
Ran from the gym to the river trail and then back to the gym, 7.85 easy miles. It was a little windy out this morning but other than that a nice relaxing run.
Does anyone have a good racing flat suggestion? I am thinking about getting a pair for some 5k/10ks this summer.
PM: 2.1 miles easy with the pup at the Payson HS track. |
| Saucony Blue Miles: 2.10 | Saucony Mirage Pink Miles: 7.85 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.90 | 3.00 | 11.90 |
|
I had to start this run way earlier this morning since I had babysitting duties starting at 7:30 am. I did a 4 mile warmup jogging to the Payson HS track 8:30 pace, dragging the entire way and dreading the track workout that lied ahead. haha
12 x 400 meter repeats. First 9 @ the track with 200 meter rest all around 90 seconds. I did not reset my watch for each rep so I don't have exact times but they were all right around 90 give or take a few seconds. I did the last 3 on the way back to my house since I was running late. This workout was HARD and made me realize I need to do these shorter repeats more often. Once a week from here on out. I am committed...to the track. :)
Overall pace for the run including the very slow cool down and warm up was 7:42. Looking back I wish I would have just taken the time to time each repeat but there is always next time. That is a lot of times I just included in one sentence. ha!
PM: 2.5 miles with my sister pushing my nephew in the jogging stroller. 9:56 pace. My right shin was bothering me a bit on the run which is not a good sign considering I was barely jogging. |
| Saucony Mirage Green Miles: 11.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.80 | 0.00 | 9.80 |
|
5.4 miles outside easy recovery santaquin loop. legs were SO heavy from the speedwork yesterday and didn't really start working until the 4th mile so I just took it nice and easy. 8:35ish pace. Not sure if it was the neon green long sleeve I was wearing or the fact that I was going so slow but I had a car pull right behind me and start honking like I needed to get out of his way? What the heck dude you had the entire road!
25 minutes weights at the gym.
I noticed there were all new treadmills at the gym so I decided to try them out. 2 miles 8:03 pace.
PM: 2.4 miles easy. I am suffering from some major heavy leg syndrome. I'm guessing it must be from the SW tuesday. So the plan is to take it really easy the next few days. I'll be icing and foam rolling while I watch this Jazz mess I guess. |
| Saucony Mirage Green Miles: 9.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
20 minutes weights working triceps and situps.
7 miles easy. Legs felt a little less heavy today so that is good. :)
PM: 3 miles easy. I did 4 1 minute efforts at 5k pace and it felt really hard. ha! Not a great sign but I'm just going to shake it off. |
| Saucony Mirage Pink Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.55 | 0.00 | 8.55 |
|
I am LOVING how early the sun is rising. 8.55 miles nice and easy around the farms in Payson. So so nice out this morning! Now to just run about 2 minutes per mile faster than I did today for the 5k tomorrow. Piece of cake right?
Anyone interested in planning a LR on the UVM course one of these next few weekends? | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Race: |
Provo City 5k (3.11 Miles) 00:19:35, Place overall: 3, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 10.35 | 3.11 | 13.46 |
|
Provo City 5K today. I kind of jumped in on this race at the last second after realizing I was recovering really well from Boston and deciding I might as well just go for it. I did two mini workouts in prepration and other than that I was just banking on the fitness I had built while training for Boston. I made it quite clear that I wanted one thing and one thing only out of this race....SUB-20!!
Parked at the finish and jogged up to the start. Today is my brother Trevor who passed away in 2009 24th Birthday so I was kind of emotional jogging up. I started running about 8 months after he passed away because I was having such a difficult time dealing with his death. Running turned into my coping mechanism and I never expected to be good at it but here I was going for sub-20 on his Birthday! I was excited. Met up with Jake, Andrea, Kevin, and Merri at the start. Jake and Andrea were doing a bunch of drills...what the heck teach me guys? I acted like I knew what I was doing and probably looked like a complete idiot. ha!
Mile 1: There were about 50 people that sprinted out in front of me. I felt like I was dying the first quarter of a mile (see why I need to learn to do strides) and the fast pace was a complete shock to my system. I stayed with Merri almost the entire mile. It felt a little too fast but it was so nice to run with someone. 6:09
Mile 2: Slowed it down knowing that I was a complete idiot for running the first mile so fast. I felt freaking great! What the heck this is a 5k you aren't suppose to feel good? Oh well just keep trodding along. Passed Billy and Janae and they cheered and I wished them good luck. 6:22
Mile 3: It was starting to hurt a little but not too bad. Just kept weaving in and out of half marathoners. Ran into a kid from my HS running the 5k that started out way in front of me. Tried to stay with him and talk to him for a minute. 6:20
.12: Kind of suprised it was already over and definitely did not kick soon enough. I heard my parents screaming my name and picked it up into the finish. 6:06
Very excited that I hit my sub-20!! I know the course was slightly "aided" but common I don't think it was that aided. I am definitely mad at myself for not negative splitting but I still reached my goal and it is also a great indication that I have more potential. Honestly I have never felt that "good" running a 5k. Sure the last mile hurt a little but I felt really good overall. I still have lots of learning to do as far as running goes and I am excited to keep working hard and see what I am capable of.
Congrats to Jake and Andrea who completely swept the race and are just amazing people and runners. Seriously you guys make me want to keep working hard thanks for the motivation. Also congrats to Kevin who ran awesome taking 2nd and major congrats to Merri who ran 19:57 with hardly any training. I am so glad I talked her into running this with me!
I missed the awards ceremony because I went to run the last 7 miles of the marathon with my friend Julia. It was definitely a tough marathon course and we were all alone the entire time. It felt so weird after being used to the crowds in Boston. |
| Asics Racing Flats Miles: 6.35 | Saucony Blue Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.25 | 0.00 | 9.25 |
|
AM: 6 miles easy
PM: 3.25 miles easy
Legs feel great considering I ran a 5k yesterday. No fatigue at all. Time to tackle some UVM training in the next 3 weeks. |
| Saucony Mirage Pink Miles: 9.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 4.00 | 12.00 |
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Pushups & planks
Ran 10 miles around the orchards in Santaquin. First 4 miles were easy and then I kind of impulsively decided to do a few MP tempo miles. I was freezing and realized I needed to go faster than a 8:30 pace to get home and get to work in time. ha ha 7:19, 7:15, 7:11, 7:10. Not much of a workout but it did help stimulate what marathon pace will feel like. It felt controlled and maybe maintainable? Cooled down 2 miles back to my house. I didn't want to push myself too hard today since I am still recovering from the 5k Saturday but I think this workout, although short was just what I needed.
PM: 2 mile shake out jog with the pup. 8:45 pace. |
| Saucony Mirage Green Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.60 | 0.00 | 10.60 |
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40 minutes weights at the gym.
7.6 miles on the treadmill easy, 2% incline.
PM: 3 miles jogging with my sister and my nephew pushing the jogging stroller. 9:26 pace. I must say I am getting much better at pushing the jogging stroller. My nephew is no longer afraid for his life because of my inability to stear. haha!
|
| Saucony Mirage Pink Miles: 10.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 5.00 | 11.50 |
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Track Day!! I am really committed to this track thing. I didn't want to do shorter reps because my hamstrings are still a little tight from the 5k so I decided on 5 x 1 mile @ 10k pace with 400 meter of active recovery. Goal was a controlled 6:45 pace.
Jogged up to the track 2.5 miles. Did a lap of drills to warmup. High knees, butt kicks, and some stretching. Splits were 6:39, (The new workout became negative splitting.....I am not competitive at all) 6:35, 6:33, 6:31, 6:28. The effort on the last 2 repeats was probably much harder than it needed to be but that is my own fault. A good workout none the less. Jogged back home.
Planks & pushups at home.
PM: 2 mile shake out run. 8:45 pace Legs are tight but the shake out felt good. I am going to take it super easy tomorrow. |
| Saucony Mirage Green Miles: 11.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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20 minutes weights at home working triceps & biceps with my little 10lb dumbells. Mostly just trying to wake myself up for the run. :D
8 miles easy recovery. I wore my compression sleeves to run this morning because my calves were a little sore. Felt great once I got going. The effort felt really easy but the pace was faster than my normal recovery pace. 8:04. I'm going to blame it on the gorgeous morning. Something about nice weather seems to naturally make me run a little faster I think.
PM: 3 miles easy. More easy miles tomorrow and then a good long run with MP tempo miles planned for Saturday. |
| Saucony Blue Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.55 | 0.00 | 7.55 |
|
30 minutes weights at the gym.
Ran from the gym to the Spanish Fork river trail and did one lap around the trail and then back to the gym. Kept it easy and felt kind of sluggish on the run. I'll blame it on the overcast weather. :D
|
| Saucony Mirage Green Miles: 7.55 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.40 | 8.00 | 20.40 |
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Back to double digit runs. I was up early to get this one in before heading to Logan for the day with my family to celebrate Mothers Day. I had 2 goals for this run. The first was to not stop my watch the entire time and practice fueling while running (something I suck at). And the second was to hit at least 6 miles at marathon tempo pace.
Ran from my house to the mouth of payson Canyon (6 miles), and then 4.5 miles up the canyon. Then turned around and ran back to my house. Tough run with all of the uphill followed by the pounding of the downhill. GREAT practice for UV marathon. First 10 miles were easy and last 8 were at tempo effort elevation adjusted for pace. 7:51, 6:55, 7:09, 7:06, 7:22, 7:19, 7:01, 7:23 (was going to quit the tempo at this point but decided to push it once I got halfway.) Overall pace for the run was 7:43.
Aerobically I felt great the entire run but my legs (quads & hamstrings) started to give out towards the end. Probably a combination of the high mileage this week and the uphill running. Oh and I did the entire run without an ounce of water which was really stupid but I just forgot to drop waters last night. Overall a great training run for me!
PM: 2 miles shake out 8:40 pace. I definitely did not need these extra miles but my legs were SO TIGHT after being stuck in a car most of the day and it felt so so good to shake them out. Definitely tight and fatigued from the canyon run this morning. But nothing is injured so that is good. :) |
| Saucony Mirage Pink Miles: 18.40 | Saucony Mirage Green Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.60 | 0.00 | 6.60 |
| 6.6 easy miles, usual Sunday route. Gorgeous morning. :) |
| Saucony Mirage Pink Miles: 6.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.10 | 6.00 | 15.10 |
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2 mile warmup and then 3 x 2 miles @10k pace. My goal was not to run this all out but to hit around 13:45 for each set. I did the same loop three times and started each first mile on a gradual incline. I am always trying to figure out negative split pacing and this seemed like a good idea (6:56, 6:41), (6:55, 6:38), (6:46, 6:37). I did a full mile rest inbetween each set which is probably way too much but it kept things consistant. I must not have slowed down too much for the rest periods because my overall pace for the run was 7:26.
Considering I did not feel like running at all this morning this turned out to be a pretty good workout.
PM: my 4:30 meeting got cancelled today so I took it as a sign I should probably go running. 4.5 miles easy. hot! Legs were toast, 8:15 pace. Felt much slower than that. |
| Saucony Mirage Pink Miles: 4.50 | Saucony Mirage Green Miles: 10.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.20 | 0.00 | 11.20 |
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40 minutes weights at the gym
Ran from the gym to the river trail and then back to the gym. Easy 8.2 miles. 1 mile on the treadmill when I got back to the gym to catch up on the news. Legs were tired this morning so I kept it nice and easy.
PM: 2 miles easy.
|
| Saucony Blue Miles: 11.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.50 | 0.00 | 12.50 |
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Track workout!! I'm still feeling a bit fatigued from Monday's hard tempo and I am planning another MP tempo for Friday so I knew I needed to keep the workout today relatively simple.
Decided on 15 x 200's with equal floating active recovery. I kept the 200's between 42-45 seconds and felt good. I really enjoyed this workout and feel like it wasn't too taxing on my body which was what I needed.
PM: 3 miles easy, felt good which is a good sign that I didn't push the workout this morning. |
| Saucony Mirage Green Miles: 12.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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30 minutes weights working biceps/triceps & pushups/planks. 110 pushups today. Amazing how when I first started doing pushups I could barely handle 10 and now I'm up to 110! Woohoo!
7.5 miles on the treadmill, 1.5-2.5% incline. Easy miles while watching the news. My right shin always seems to bother me when running on the treadmill. It does not bother me at all when running outside. weird! Maybe I am changing my form or something who knows but for the time being I think I'll just avoid the treadmill. I only ran on it today because I forgot my garmin which is a lame excuse. Should have just ran outside for 60 minutes. Why is it so hard to run without knowing how far you go?
PM: 2.5 miles easy. legs felt tired. I am planning a LR tomorrow so hopefully they hold up. |
| Saucony Blue Miles: 2.50 | Saucony Mirage Pink Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.50 | 8.00 | 18.50 |
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I debated about where to do this LR but ultimetely decided just to run up the dam canyon again. I didn't go up quite as far as last Saturday but just a little ways passed the park. First 9 miles were easy but not too easy just my regular 8 minute pace and then I started the 8 mile tempo. 7:01, 7:03, 7:06, 7:09, 7:05, 7:08, 7:16, 7:01. Hobbled my way up over the overpass and back to my house. I was freaking toast! I had time to add on and make this a 20 mile run but ultimetely decided my body would benefit more from a 10 minute icebath than an extra 1.5 miles. Overal AP for then entire 18.5 was 7:36. I'd by lying if I didn't say this was one of the toughest runs I've done in awhile. I was struggling the last couple of tempo miles. The wind was picking up and I was sweating so bad I ripped my freaking shirt off. Wearing a long sleeve shirt was a dumb idea.
Glad to have this one out of the way and I even made it to work on time. :)
Oh also I wanted to mention that around mile 15 the bottoms of my feet started to feel like they were on FIRE! Much like at Boston but it was not hot enough today for this to happen? It hurt and did not go away until I slowed down for the cool down. Anyone have any ideas what this might be from? |
| Saucony Mirage Green Miles: 18.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
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AM: 7.5 miles easy with Kira & Lily. Halfway through we picked up Jason and Jessica. What a fun morning and thanks ladies for running with me at 6am. :)
PM: 4.5 miles after I got back from babysitting. Wore the new Kinvaras and loved them. I felt like I was running way slow but somehow paced 7:36. |
| Saucony Mirage Pink Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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7 miles along my regular Sunday route - 7:33 pace. Not sure why I was going so fast this morning but my allergies were driving me crazy so I was just trying to get the run over with I guess. My legs feel great after the test run in the Kinvaras last night. I am hoping to make the Kinvaras my UVM shoes since they are about 2.5 ounces lighter than the Mirages.
2 miles at the track with the pups - 8:15 pace. Hot out! | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.40 | 10.00 | 13.40 |
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Pushups & Planks
Todays workout did not go exactly as I had hoped but with that said it was still a great effort and I am not too dissapointed. I wanted a 10 mile MP tempo progression run starting at 7:30 and gradually making my way towards 7:00. 1 mile warmup and then straight into the workout 7:24, 7:22, 7:26, 7:07, 7:07, 7:05, 7:17 7:05, 7:11, 7:04. Now that I actually look at the splits it wasn't all that bad and I felt pretty good and controlled except the last mile that was into a headwind and I felt like I was pushing a bit to hit that pace. Completely unaided route with only a few gradual uphill/downhill sections.
After today I feel more confident that I am capable of holding a 7:24 pace (3:15) for the duration of a marathon.
PM: 2 miles nice and easy. Legs feel suprising good considering the tempo from this morning. |
| Saucony Mirage Green Miles: 13.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.50 | 0.00 | 9.50 |
|
8 miles nice and easy around downtown Payson. Lots of car dodging this morning. I felt tired so I kept it really easy today. I am babysitting 6 kids between the ages of 3mo-3yr today so the goal was to waste as little energy on the run as possible. I'm going to need all the extra energy I can get to keep up with the chaos!!
30 minutes weights at home.
PM: survived the babysitting adventure. Man that is hardwork. 1.5 mile run with the pup. barely shuffling my feet. I am exhausted!! |
| Saucony Mirage Pink Miles: 8.00 | Kinvara 2 Purple Miles: 1.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.50 | 3.00 | 12.50 |
|
Speed workouts are so freaking mental for me! I knew that I wanted to do 6 x 800s this morning but kept trying to come up with excuses to skip or shorten the workout. The closer I got to the track the slower I jogged. haha! Finally got there and continued jogging all while giving myself a pep talk. Who cared if the workout was a flop? Who was I trying to impress anyway...the HS kids sleeping on the football field, the PTA club all decked out in they're hydration stations huddled in a circle around the mini van talking, the barefoot runner boy running stairs? Duh....who freaking cares just run!
And with that ground breaking pep talk and the promise to myself of a pina colada slurpee on the way to work I was off. 3:03, 3:03, 3:03, 3:01, 3:00, 3:00 400 meter untimed recovery in between sets. I hate 800s but this workout wasn't all that bad. The most dissapointing thing about the morning is that I got stuck in traffic and never got my slurpee!
PM: 3 miles easy, 8:34 pace |
| Saucony Mirage Pink Miles: 3.00 | Kinvara 2 Purple Miles: 9.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.10 | 0.00 | 12.10 |
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30 minutes full body weights. My arms are turning into noodles with my lack of lifting lately. haha
7.1 easy, boring miles on the treadmill. 2% incline. I have a cold, or allergies, or both? Stupid freaking hay fever!!
PM: And I officially have a cold. Wa, wa, wa!! Better now than the week of the marathon I guess, and this is what I get for babysitting sick kids all day Tuesday. I should have seen it coming. Anyway ran from my house to the city building to drop off the city bill and then up to Walgreens to buy some cold medicine. 5.5 mile round trip but I stopped and walked the last half mile because I felt like crud! I was planning to do my LR tomorrow. I really like getting it done on Friday but now I am trying to decide. I guess we'll see how I feel in the morning.
Anyone running long this weekend in Ut county? 15-17miles? |
| Saucony Mirage Pink Miles: 7.10 | Saucony Mirage Green Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.30 | 0.00 | 8.30 |
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8.3 miles easy. Windy but probably not as windy as it will be tomorrow for the long run so I guess it was good practice.... Still fighting off this cold and my head is feeling a little foggy so I am glad I decided to wait and do the LR tomorrow. Plus I have ran by myself so much lately it will be nice to have some company. =)
Me and JulieC are meeting at the movie theatre in the River Bottoms in Provo around 6:20 a.m. for 15-16 miles out and back up Provo Canyon. Anyone is welcome join. Relaxed pace and if we get done in time we'll head up and watch everyone racing the 5k/10k. |
| Saucony Mirage Green Miles: 8.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
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Woke up feeling much better this morning. I am so glad I waited an extra day to get over the cold plus I had awesome company in JulieC!! Running with someone else is so much fun when you get really used to running alone.
We started out slow running up Provo Canyon, first mile was like 8:45? I felt good the first 9 miles and even the steep uphill mile up south fork and then all of a sudden I started having shooting pain on the inside of my left foot. It just felt like my shoes were laced WAY tight and cutting off my circulation or something. Very weird and it continued for the remainder of the run. We had planned to tempo the last 4 miles but both of our left foots were hurting so we decided to just run and not worry about pace. Which is totally the way to go because we were running tempo pace (for me Julie is much faster) and I did not even realize it. Aerobically it felt easy but I just wanted to get the run over with because my stupid foot was killing me. Anyway pace up the canyon was 8:11 and pace down was 7:21 for an overall of 7:46-7:47 depending on whos garmin you look at. :)
Now back to the dumb foot. Julie is thinking it is PF and that does seem right. This was my 3rd time wearing the Kinvaras, 1st time on a LR. I did wear them for speedwork on wednesday and had no problems. Do you think it is the shoes? Just asking anyone and looking for opinions. I am not freaking out too bad because I had similar problems before Boston and it ended up just being nerve related.
Okay enough about me! After the run we rushed up to Orem park and barely missed Melody's finish. She won by a long shot running in 36 minutes. wow, wow, wow! So fun to meet her. Did not get to see Jake becauce he was out running but congrats to him as well.
Longest non race report ever. sorry!!! |
| Kinvara 2 Purple Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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5 miles nice and easy. Wore my Mirages and my foot feels about 75% better. I am assuming I either hit a nerve funny and irritated it or it was just the Kinvaras and the jarring of the downhill. Either way I am glad I felt better today.
My plan for the 10k tomorrow originally was to run half marathon pace. New plan is marathon pace. If I feel good after the first 3 miles and have no foot pain I will reasses. Since my hard workout for tomorrow is 6 miles at MP tempo the 10k fits right into that plan. :) I just really feel like I need to be smart and stay healthy in these last two weeks before the marathon and considering the foot pain I had Sat racing does not really seem smart.
PM: 2 miles easy. After a huge breakfast followed by a long nap, followed by a huge lunch and another nap I felt like the laziest person alive! So I ran 2 miles to work up an appetite for my huge dinner. ha! I love Sundays. |
| Saucony Mirage Pink Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.60 | Calories: 0.00 |
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| | Race: |
Run of Remembrance (6.21 Miles) 00:42:31, Place overall: 3 | | Slow miles | Fast miles | Total Distance | | 4.00 | 6.21 | 10.21 |
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It is very cool that 26.2 puts on this race and it really is a lot of fun. I woke up feeling incredibly congested from this cold I am still getting over and was so glad I had a race that was going to force me to get a good workout in. Otherwise I think I would have skipped my workout today because I felt crappy! I did not wear racing flats and just wore my Mirages. I was worried about my foot and was not planning to take the race too serious anyway.
Picked my sister up who was running the 5k and headed to AF. I was planning a 2-3 mi warmup but I just kept running into friends and people I knew. This truly was a "fun run". I got a little over a mile jog before the race start. Whatever I was just there to have fun and get a good workout in. My only real plan was to hit HM/MP tempo. I heard the course was hilly which I was really excited about because I figured it would be a better workout for UVM.
Mile 1: 6:50 oops to fast! In my defense of the fast split this mile was complete chaos! They started the 5k about 100 yards in front of the 10k and there were about double the people running the 5k. So this mile was spent weaving in and out of strollers, dogs, and herds of walkers. Passed my Sister and wished her good luck. Then passed Julie and her daughter. Julie yelled at me to catch up to Kim and Jane. haha yeah right Julie - I'm not racing this remember!
Mile 2: 6:56 okay that feels better. I feel relaxed and smooth just keeping a consistant pace.
Mile 3: 7:20 Felt good and passed about 10 people on the hills. This mile was literally all uphill. It just kept climbing, and climbing, and climbing.
Mile 4: 6:58 More hills! I just kept thinking this must be great training for the marathon. :)
Mile 5: 6:44 One last hill to climb up to the cemetary. I was honestly kinda shocked to see this split. Whatever! I was all by myself during this mile except one boy I could see about a quarter of a mile ahead. Lots of weaving in and out of 5kers.
Mile 6: 6:25 Saw my sister cheering for me, asked her how she did and she ran with me for a minute. I was shocked to hear she finished the 5k in 27 minutes! 20 weeks pregnant and no training. She rocks!
.2: 1:12 6:02 pace Saw my cute parents cheering and kicked it in to the finish.
Overall pace was 6:50. This was a really fun race and I think that if I would have been more focussed and actually trying to race I could have finished about 60 maybe 75 seconds faster. With that said it was definitely a solid workout!
Had to leave fairly quick after because my Sister is off to Disneyland so I did a 3 mile cooldown on the river trail in SF followed by 40 minutes of weights at the gym. Legs felt good during the cool down. |
| Saucony Mirage Pink Miles: 10.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
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7 miles easy recovery around the Orchards in Santaquin. I am still feeling really congested and not sure if at this point if it is still the cold or allergies. I seem to get allergies really bad when I run the River Trail in SF because of all the cotton floating around. I may have to avoid that area for awhile I suppose.
20 minutes weights at home working shoulders.
PM: 1.5 mile jog with the pup. I am trying to keep my routine as normal as possible during the taper. I am having a harder time than normal with this Taper. I think it is just because I have more time on my hands than normal. |
| Saucony Mirage Pink Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.40 | 0.00 | 7.40 |
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Skipped the track workout this morning because my calfs are still feeling tight. I'd like to blame the soreness on the race Monday but I honestly think it is a residual effect of wearing the Kinvara's for the LR Sat. My calfs were way tight during the race monday too! After the marathon I am planning to figure out a way to ease my body into lighter weight shoes.
Anyway 5.4 miles easy. The weather was perfect this morning.
Planks/pushups and then 15 min cooldown on the elliptical.
PM: 2 miles easy with the pups (yes plural I am dogsitting) at the track. Yay for school being out and no one being at the track. I wanted to go longer but settled for a nice 1 mile walk instead. Blasted my music as loud as I could so I didn't have to listen to the pups yap at each other. |
| Saucony Mirage Pink Miles: 7.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 3.00 | 9.50 |
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Such a nice morning, I am really digging this weather!
Warmed up 3 miles and then did 11 x 1 minute on/off. I felt really good and running faster felt good. Today was one of those workouts where I had to pull the plug on myself because as Jake would say "The hay is already in the barn". No need to push too hard in these final workouts. Jogged home 2 miles. Overall pace for the 8 miles was 7:28.
Since my always faithful JulieC bailed on me I am looking for someone to run the last 6-8 miles of UV marathon with me??? I will repay you with icecream, cookies, cake, whatever you want! Okay who am I kidding all of the food in the world would not be worth the agony of dealing with me for over an hour. Any takers??
PM: went to the gym to lift. 30 minutes upper body weights. 1.5 mi cooldown on the treadmill. |
| Saucony Mirage Green Miles: 9.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
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Ran with Kira and Merri this morning. Yes breaking news Merri still runs. ;) She just looks like Hulk Hogan now with her massive muscles.
I have no idea how far we went because I stopped my watch and forgot to restart it but I'm guessing 7.5-8 miles. 8:40ish pace -- fun, fun morning!
Happy Birthday to Kira Bell and Happy 10 year Anniversary to Merri! I think Merri got married when she was 11 years old because she just turned 21 a few months ago. Spanish Fork people are cray, cray, crazy!!! |
| Saucony Mirage Pink Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 4.00 | 13.00 |
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Ummm so this run basically and completely unintentionally turned into an unaided half marathon PR. I haven't ran an unaided half since Aug 2011 so thats not saying much but still.....
13 miles/1:35:29/7:21 pace. I started a little later this morning to attempt to acclimate to the heat a bit for the marathon next week. The plan was to run up Payson canyon one last time with the first 8 miles easy-moderate pace and the last 4 at half marathon tempo. First 8 miles were 7:58 (lame headwind that made me want to quit and crawl back into bed.), 7:30, 7:25, 7:35 (uphill), 7:21, 7:40 (uphill), 7:59 (uphill), 8:02. And then it was time to start the tempo. I was tired from the harder than normal effort up the canyon and did not know what to expect 6:39, 6:40, 6:51, 6:29. Started my cooldown and realized about a half mile in that I was basically setting an unaided half PR so I decided to speed up 7:21.
This was a tough run and I feel like I pushed myself a little harder than I wanted to but overall a good last LR. No fuel or hydration for the run and it was definitely getting hot towards the end. |
| Saucony Mirage Green Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.20 | 0.00 | 5.20 |
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Typical Sunday loop. 5.2 easy, recovery miles. Started later again in an attempt to acclimate to the heat.
Running in Provo Canyon tomorrow morning meeting at the Winsong theatres in the Riverwoods at 6:15 am if anyone wants to join. It will be short (6-7mi) and slow. My friend Heather is in town from Pheonix and the elevation slows her down so probably 8:30+ pace. Should be fun! :D |
| Saucony Mirage Pink Miles: 5.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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A lovely 6 miles with my friend Heather up Provo Canyon and back. 8:45 pace.
Heather lives at Sea level so the combination of 5,000 feet altitude, provo canyon headwind, and uphill was kind of baptism by fire but she did great. We averaged 9:06 on the 3 miles up and then 8:24 on the way down. A great recovery run. |
| Saucony Mirage Pink Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.75 | 4.00 | 6.75 |
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Last chance Workout! 1 mile warmup and then 4 tempo miles. I had no real goal for the tempo miles besides hitting at least marathon pace (mentally I wanted to hit a little faster) and boosting my confidence. 7:08, 6:58, 6:56, 6:39. The last mile was a little fast but there was a train coming and I did not want to have to wait. That last mile is also a gradual uphill so I'm not sure how I pulled that off but I did beat the train. :) 1.75 mile jog back to my house. Everything feels a little "tight" but I think that is incredibly normal for this phase of the taper.
30 minutes upper body weights at home. |
| Saucony Mirage Pink Miles: 6.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.80 | 0.00 | 4.80 |
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4.8 nice & easy recovery miles. I enjoyed the cool weather this morning.
30 minutes full body weights at the gym.
PM: 45 minute walk with the sister and then we refueled with cookies & icecream for our efforts. It was splendid! |
| Saucony Mirage Pink Miles: 4.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.60 | 0.00 | 3.60 |
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Just one loop around the Spanish Fork River trail, 3.1 miles. I picked this route because I knew it was exactly 3 miles and it still took A LOT of self control to stop at 3 miles. 30 minutes light upper body weights at the stinky gym. 10 minutes elliptical just watching the news nice and easy.
Okay so physically my body is loving this taper but mentally I am seriously going crazy! The main problem is I cannot fall asleep at night. I am not sure if it is because I am skipping my afternoon shakeout runs or what but the past 3 nights in a row I have tossed and turned until midnight!
PM: track with the pup. Walked 7 laps and jogged 2. Such a nice night! |
| Saucony Blue Miles: 0.50 | Saucony Mirage Green Miles: 3.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.40 | 0.00 | 2.40 |
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2.4 mi easy jogging around my house. I slept in as long as I possibly could this morning and did not start my shakeout until after 7.
It looks like it is going to be hot tomorrow morning. Not Boston hot but hot enough. If it's windy my plan is to tuck behind Kam and try to keep up with him. :-)
I would like to run sub-3:20 tomorrow and ultimetely 3:15. I think I am capable and I feel confident in my speed. I am definitely not quite as confident in my endurance but I am in good shape and if everything falls into place I definitely feel 3:15 is within reach. |
| Saucony Mirage Pink Miles: 2.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.20 | Calories: 0.00 |
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| | Race: |
Utah Valley Marathon (26.2 Miles) 03:12:36, Place overall: 12, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 0.00 | 26.20 | 26.20 |
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You all know I'll be back with more to say but here is the short version. 3:12:36, 7:20 pace.
Negative Split!
Great day for me!
Very happy with my time!
Thank you, thank you, thank you everyone for all of the support!
Whoa Nelly where to start. First I must say I LOVE this course. Love it!! It is where I got my BQ last year and I was so excited to run it again.
Met up with my friend Julia at the buses. We got to the top around 5:35am. Perfect! Quick potty stop and then time to line up. I did not have time to warmup but that was fine I had 26.2 miles to get a warmup in. I lined up next to the 3:15 pacer. Toni was pacing. I know him and know he has a tendency to go out too fast. I talked to him about his plan and he said he would even split. I decided I would plan to stick with him and see how it goes.
Mile 1: 7:40 I was very confused because there was no mat to cross and I didn't even realize the race had started. oops! Started the Garmin about 15 seconds late and then started jogging. Meh whatever it's a long race and I'll catch up that time later. No big deal!
Mile 2: 6:52, this was dumb but I was working to catch up to my "pacer"! Saw this mile click and realized I would be pacing my own race.
Mile 3: 7:03 a little faster than my plan but it feels stupid easy. Also the 3:30 and 3:25 pacer were way in front of me. What the heck? I know it's just mental but it was bugging me.
Mile 4: 7:12 just grooving along barely breathing. Met up with the owner of Fleet Feet and we ran together until mile 7. Nice guy!
Mile 5: 7:18 passed the 3:25 pacer here.
Mile 6: 7:20
Mile 7: 7:14 still grooving along enjoying the scenary and the moment and mentally preparing for the hills.
Mile 8: 7:39 I was definitely feeling the headwind here and very worried about the next 11 miles down the canyon. Oh well I wasn't going to let it get me down. Effort felt good on the first hill.
Mile 9: 7:45 Hill #2. Felt incredibly strong going up all of the hills. I think running up Nebo every weekend really paid huge dividends today.
Mile 10: 7:22 this mile is downhill but it is also where I really noticed the wind. I met a girl Allison! She was sweet and had just run Provo marathon in 3:17. She was going for 3:10 or something so I figured I was safe to hang with her for awhile.
Mile 11: 7:27 Saw the 3:15 pacer about 100 meters ahead and told Allison we should try to catch up to him (he is tall) and draft for awhile.
Mile 12: 7:58 Not really sure why this mile is so slow? I was just trying to hang with Allison and Christy that I ran into. Christy almost always beats me in my AG at races so I knew she was a strong runner. I did not want to pass her and have her pass me back (this has happened too many times!) We were also chatting up a storm which was a nice distraction from the headwind. Me and my big mouth!
Mile 13: 7:23 finally realized I was going to have to let Christi and Allison go. I felt good and they were slowing. I saw Kelli about .25 mi ahead puking on the side of the road. Oh no, oh no!! I was so sad for her. Passed her at the aid station and tried to encourage her
Half time: 1:37? This is a guess as results have not been posted yet but based on the fact I hit mile 13 at 1:36:12 I think it's a pretty good guess.
Mile 14: 7:16 Running by myself now and trying to draft off of taller guys whenever I can. I really suck at drafting! I'm too dang impatient! My Garmin lost Satellite here which was awesome because I hardly looked at it again the entire race.
Mile 15: 7:16 still just cruising down the canyon. Trying to draft but sucking at it because everyone is slowing and I cannot find anyone that is my pace.
Mile 16: 7:39 Hill + headwind. Tough mile but I knew once I conquered it it was all smooth sailing. Goal was to be at 2 hours and I hit 16 at 1:58:22.
Mile 17: 7:37 Not sure why this mile is so slow. Headwind? Again I wasn't obsessing about pace and the effort felt right.
Mile 18: 7:15
Mile 19: 7:06 Cam was planning to meet me at mile 20 and I was in shock that I was already that far. I started to get excited.
Mile 20: 7:22 Yay there is Cam! We talked and caught up for a minute. He was an AWESOME pacer! I cannot thank him enough. He told me to only talk if I wanted to and that he would talk if I wanted him to. He had Gu and a salt tab ready for me. Awesome!
Mile 21: 6:59 I see my parents and my sister cheering!! Adrenaline is pumping. Yay, yay, yay! My sister joins me and Cam on the bike with my hydration pack and plenty of Gatorade. Random side story: My sister is pregnant and my hydration pack wouldn't fit around her waist so she was wearing it above her belly and right below her boobs. Holy hilarious! I was dying laughing.
Mile 22: 7:04 me and my personal team are cruising along. Cam on my right, Sister on the bike on my left. Just enjoying the moment.
Mile 23: 7:12 :) It hurts but whatever I'm almost done. This is freaking fun! My sister passed me Gatorade whenever I want it and Cam grabbed me water at all of the aid stations to drink and dump on my head. I think this is where I saw Smooth and that was a huge mental boost!
Mile 24: 7:23 Last hill is finished!! I felt strong running up the hill and was passing marathoners, half marathoners, who even knows. I was passing a lot of people and that felt good! There was a guy I was eyeing in front of me and a girl about .25 mi ahead of him I could tell was a marathon.
Mile 25: 7:05 caught the guy and just kept on cruising. Big ole smile on my face. Cam and my sister Amber cheering for me the entire time.
Mile 26: 6:58 Tried to stop to get water and Cam threw the smack down (thanks so much Cam!) "Water is not going to do you any good at this point you only have 1 mile to go" Push it, push it, push it! Passed the girl we had been chasing down and then Amber and Cam both left me on my own to finish.
Kick: 6:27 I see Josse and she is cheering and runs with me for a second. She tells me to calm my breathing. Thanks Josse! I honestly think I was just so excited I could not control anything! I look up at the clock and see 3:15? That is weird I know I am faster. oh well just run hard. Stop my garmin and see 3:12!!!! WHAT? So so very happy!
After Math: I still have things I need to work on and room for improvement. I am incapable of drinking from a paper cup while running and that slows me down when I have to stop to drink and then get going again. I also need to learn to draft, and learn to not let it get in my head when slower pacers are in front of me. I am smart, I do not need a pacer, I can run my own race! That said I am beyond thrilled with the way I ran today. This is my first time ever negative splitting a marathon and it feels so good. I felt strong the entire time and am excited to see what my future holds. Even now as I sit here icing my sore calfs I can't help but smile. :) Today's race was a great reminder of why I train hard and why I love running!
I placed 1st in my age group so my parents were kind enough to wait around with me until the awards ceremony. Major congratulations to everyone that raced today. Awesome performances, despite less than ideal conditions by so many FBR'ers!
Quick Nutrition Note: I took in 100 grams carbs/roughly400 calories before the race. 1 salt tab before the start and 2 during the race at 90 minutes and then again at mile 21. I drank an almost full cup of gatorade at every aid station except the first, and took 3 gels at miles 9, 15, and 21. I feel like nutritionally I was right on point today. |
| Saucony Mirage Green Miles: 26.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
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4.1 very easy shake out miles. I was only planning 2 but I felt okay and like the jogging was really helping work some of the lactic acid out of my legs so I extended it to 4. 9:01 pace. I am sore but not as sore as after Boston which I find odd. I really think training up Payson Canyon had my legs well prepared for the downhill.
UVM official results are up. I ran the first half in 1:37:25 and the second half in 1:35:11. Over a 2 minute negative split for me yesterday. Very, very happy about that! I stuck to my plan of running the first 16 miles easy and it really worked out for me.
I am going to be a "hobby jogger" for the next two weeks as I recover. Ragnar this weekend will just be for fun and I do not plan to break an 8 minute pace. I need to recover smart if I want to have a good Summer of setting some new short distance PR's. My next race will be July 14th. |
| Saucony Mirage Pink Miles: 4.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
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5.25 miles nice and easy. Openned with a 10 minute mile and somehow managed to bring the overall pace down to 8:50.
Just for fun here are my UV marathon splits from last year compared to this year. This marathon was a good race for me last year so it is incredibly exciting and encouraging to see the progress I have made in one years time.
UV marathon 2011/2012
7:52 7:40
7:37 6:52
7:51 7:03
7:59 7:12
8:09 7:18
7:54 7:20
7:46 7:14
8:29 7:39
8:10 7:45
7:58 7:22
7:36 7:27
8:06 7:58
7:46 7:23
7:51 7:16
7:47 7:16
8:13 7:39
8:04 7:37
8:04 7:15
8:03 7:06
8:20 7:22
7:55 6:59
8:12 7:04
8:15 7:12
8:39 7:23
8:19 7:05
8:25 6:58
7:43 6:27
3:31:45 3:12:36
A 19:09 minute course PR for me this year. |
| Saucony Mirage Pink Miles: 5.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
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It only took me 30 minutes on the elliptical to remember why I do not want to jump back into running too quick and get injured.......being on that device when it is so nice outside is cruel and unusual punishment!
I rewarded myself with a 2 mile jog with the pup. I had to force the pup out of the covers (she's not a morning person...dog? at all). She did help slow me down and we took quite a few doggie stops. It took 20 minutes to jog/walk 2 miles.
30 minutes weights. |
| Saucony Mirage Green Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.20 | 0.00 | 7.20 |
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5.2 miles easy, 8:40 pace. Funny that I was complaining about the headwind for the first 2 miles of the run today. It could not have been more than 9mph. I have no idea how I did not let the wind get to me last Saturday. I was just so focussed on running my race that I think there could have been a tornado and I wouldn't have noticed it. I am highly anticipating an ice storm or earth quake at my next attempt at 26.2!
My quads are still a little sore and my hamstrings are tight but I feel pretty good and it is definitely just fatigue and soreness. I just need to be extra smart with Ragnar this weekend. No fast running no matter how good I feel.
PM: 20 minutes "wogging" with the pup. We may have made it 2 miles, I do not know. I do know she drank nearly a full gallon of water upon our return and likely will not bother me the rest of the night. :) | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
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7.5 miles around the orchards in Santaquin. Nice & easy, such a beatiful morning. I really really love Summer running. :) I actually had a little bit of spring in my step this morning but I still kept it easy. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
| |
| | Race: |
Wasatch Back Ragnar Relay (24.7 Miles) 03:10:00 | | Slow miles | Fast miles | Total Distance | | 4.50 | 24.70 | 29.20 |
|
4.5 miles easy around my parents house in the morning. 8:35 pace
Our runner #2 was injured so we split up his legs between the team and I took the first.
#1-7.5 miles very hard, 7:19 pace. 1:00pm Running into where my Dad grew up in Hyrum. Good times, fun leg!
#2-6.5 miles very hard, 6:57 pace. 4:30pm. Down an awful dirt trail. I felt like I was going to break my neck or something
#3-8.2 miles very hard, 8:45 pace. 1:00am. uphill the entire way. JulieC ran this one with me and we just enjoyed it and took it easy. It was a fun leg.
#4-2.5 miles easy, 6:46 pace. 11:25am. tired legs but excited to be finished.
I did not plan to run fast at this Ragnar and ran way faster than I should have but dam it I wanted that road kill. hehe! I had a good time and these relays are really just all about fun. :) It just wouldn't be a Ragnar if there wasn't a lost van, last minute injury, and junk food consumption at 1am. Good times! |
| Saucony Mirage Green Miles: 29.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.40 | 0.00 | 7.40 |
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7.4 miles easy. My legs are fatigued from the Ragnar so I took it super easy today. I am going to take at least 2 more weeks off from any fast running.
I feel so strong right now and am running so well but I know I need to take a step back and be smart. I am signed up for AF half this weekend. My work sponsors it and I get in for really cheap, plus I chose it as a "key" race before I decided to jump in on Utah Valley. Anyway I will not be racing it. Just does not seem like a wise choice. My friend that is going for a sub-1:37 has asked me to pace him. If I am feeling up to it I will do that and use it as a marathon tempo pace workout. If not I will run with a friend that is going for sub-2. Either way I will not let myself race! |
| Saucony Mirage Pink Miles: 7.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.20 | 0.00 | 7.20 |
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7.2 miles easy along the downtown Payson loop. I haven't ran that way for awhile so it was a nice change. I am sore from that 100% downhill graded dirt path Ragnar leg I ran.
Saucony Mirages are on sell right now at overstock for $28.49 http://www.overstock.com/search?keywords=saucony+mirage&SearchType=Header
PM: 10 min elliptical warm up. 25 minutes weights. Sorry about the false shoe alarm. Apparently they only have size 5 left. I have small feel and even I need at least a 6! :) |
| Saucony Mirage Green Miles: 7.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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8 miles extended Santaquin Orchard loop. I felt much better today but kept the pace nice and easy. Has it been an abnormally windy Spring in UT or is it just me? I am not complaining because it is much better than the extended winter we had last year but it just seems to be windy all the time!
20 minutes weights at home, working shoulders & triceps. I have to actually time myself when doing weights at home because 20 minutes seems like a freaking eternity!!
PM: 2 mi easy |
| Saucony Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 1.00 | 6.00 |
| Paced my friend Josh for a tempo workout this morning. He ran 1:37 at AF half last year and is hoping to PR this year. We warmed up two miles and then started the progressive tempo 7:37, 7:27, 7:10. 1 mile cooldown. This was all on flat and we were talking and not pushing all out so I feel confident he is capable of 1:35. As for me these paces felt incredibly easy. What is going on with me? It is very exciting how this whole running thing is just "clicking" for me. |
| Saucony Mirage Green Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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8 miles Santaquin Orchard loop. Still asleep the first few miles but after that it was a pleasant run. :)
Planks/pushups at home.
PM: My dog is at the dogsitters (aka my Mom & Dads house) so I had no excuse to not hit the gym for the first time in 3 weeks and do some real strength training. I warmup up 3 slow miles that felt hard on the treadmill, I hate treadmill running! And then timed myself in the weights for 30 minutes. I feel like I haven't lost too much strength and the at home things I am doing are actually helping I guess. |
| Saucony Blue Miles: 8.00 | Saucony Mirage Pink Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
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7.5 miles downtown Payson loop. I decided to give the Kinvaras a second chance this morning and wore them for the first time since the foot issue. My effort was the same as I've been running all week but AP was about 10 seconds faster per mile, 7:51 pace. I really want to be able to wear the lighter shoes for my race on July 14th so I will keep wearing them every few days and hope my body learns to like them.
I passed a lady this morning wearing earmuffs and leg warmers....wtf? I swear I live in the oddest town. I guess I probably looked pretty funny too because all of my running clothes are dirty and I was wearing an old pair of shorts that were way too big. I had to hold on to them the entire time. They nearly fell down twice. haha what a morning. :) |
| Kinvara 2 Purple Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Race: |
AF Canyon Half (Pacing) (13.11 Miles) 01:37:17 | | Slow miles | Fast miles | Total Distance | | 5.00 | 13.10 | 18.10 |
|
My body has been incredibly good to me the first half of 2012 and after two hard weekends in a row I made the choice to give my body a much deserved break and not race this race. This was hard for me because I love this course and I absolutely love downhill running but I knew it was the smart thing to do. It has also been a very crazy and stressful couple of days. My parents were evacuated from their house and were staying with me and our dogs were stuck in the house alone for 10+ hours until the police finally let us in to get them. Lots of chaos. I didn't eat dinner until 9:30 and didn't get to bed until midnight. with less than 3 hours of sleep and all things considered I was in no condition to race.
Fortunetely I had a good friend who asked me to pace him and this worked out perfectly because I could not change my mind last minute. He was hoping for 1:35 and we finished in 1:37. Still a 30 second PR for him and he overcame a mental battle in the last 3 miles and finished really strong. It was such a fun day seeing so many familiar faces and so many awesome PR's!! Huge shout out to Rachel who set a 6 minute PR!! My friend Holly that finished 4th overall in 1:25, and several others who tore it up this morning.
After I finished I ran back and was able to walk the last mile of the 5k with one of my employees who just lost her husband. It was really neat to see her face light up as she crossed the finish line.
After that I ran back for my friend Julia who had the dreaded job of pacing 2:30. I was able to help some of the people with her run in faster than 2:30 and it was very humbling and a lot of fun. The good thing about today is I am not sore at all and it proved to me that I am in even better shape than I thought. The 7:20 pace felt way easy and I am looking forward to one more week off and then some awesome training to get ready for my next race!
PM: 2 miles easy with the pup. |
| Saucony Mirage Green Miles: 16.10 | Kinvara 2 Purple Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| 6.5 miles easy. |
| Saucony Mirage Pink Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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9 miles, Santaquin Orchard loop. 7:50 pace. The cherry trees in the Orchards are in full bloom and it is really pretty. Nice and warm out at 6am and instead of my usual sport of sprinkler dodging I actually looked forward to raising my arms in the air and running through them. :)
I am not sore at all from the race Saturday. |
| Saucony Mirage Green Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 5.00 | 12.00 |
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I realized yesterday that I only really have 2 weeks to train for the impulsive half marathon I signed up for. The race will be more of a benchmark than anything but still I would like to run it well. So that realization and the fact that my easy run pace has been getting faster and faster lately (itching for a workout) I decided to throw down a tempo this morning. Progressive tempo run. 2 mile warmup 6:56, 6:45, 6:44, 6:43, 6:27. 1 mile cooldown and then I added on 2 miles because I was just lost in my thoughts and had extra time. My effort was WAY too hard on that last mile and I was definitely dipping into that VO2 max effort but the workout felt good.
Okay random question of the day. I noticed while I was cooling down and watching my little running shadow that I tuck my arms in really tight and high when I run. When watching the mens 5000 yesterday (I had it recorded because I missed it) I noticed that they keep there arms lower at more a 90 degree angle. Does any of this mean anything? I tried lowering my arms to the perfect 90 degree angle that Gaylon Rupp seemed to run so effortlessly at and it felt way different. Not sure if it was easier or harder but just different. Okay signing off because clearly I'm losing my mind!
PM: 2 miles easy. weights |
| Saucony Mirage Green Miles: 2.00 | Kinvara 2 Purple Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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9 miles downtown Payson loop. Legs were not quite as fatigued from the tempo yesterday as I thought they would be.
20 minutes weights at home.
A great post from Camille Herron about the importance of post-run recovery food & hydration. http://camilleherron.com/2012/06/26/post-run-recovery-foods-and-beverages/
PM: 2 miles easy no watch. |
| Saucony Mirage Green Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.75 | 2.50 | 11.25 |
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9.25 miles downtown Payson loop. Warmed up for 30 minutes and then did 15 x 1 min on/off at about 5k pace. I really like this workout and was definitely feeling the fatigue set in by the end.
Trying to figure out what I want to do this Summer/Fall as far as racing goes. Any awesome suggestions are welcome.
PM: 2 miles easy |
| Saucony Mirage Green Miles: 2.00 | Kinvara 2 Purple Miles: 9.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.20 | 0.00 | 9.20 |
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9.2 easy miles. First 8 by myself and last 1.2 with the pup. I was going to go to the gym and lift weights after running but Izzy gave me those big sad puppy eyes as soon as I walked in the door from my run so I took her out instead. I need to start doing this more often since it is getting to hot for her at night.
20 minutes weights at home. |
| Saucony Mirage Green Miles: 9.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 15.30 | 0.00 | 15.30 |
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13.3 miles all alone again. :( I really need to find some friends but I had to get up way early to get this run in since I had babysitting duties starting at 7:30. Started the run at my house and ran 6 miles to Payson canyon. 2.5 miles up and then back down. First 60 minutes easy, 30 minutes hard, and then of course a cool down mile. I have to have a cooldown mile. Overall pace was 7:29.
I pulled my right groin muscle on Thursday doing speedwork I believe. Either that or I pulled it wrestling around with my nephew Thurs night. I noticed it while running easy yesterday but it wasn't too bad. Much more noticable today. I am no stranger to pulled muscles as I always had a pulled groin or hamstring dancing for 10 years. It does not hurt when I run easy but as soon as I lengthen my stride and start going faster it is really painful. I think I will skip speedwork next week and hope it heals up quickly.
PM: 2 miles easy |
| Kinvara 2 Purple Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.10 | 0.00 | 7.10 |
| 7.1 miles easy. Typical Sunday loop in the heat. |
| Saucony Mirage Blue Miles: 7.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.30 | 0.00 | 11.30 |
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9 miles easy. Not as much smoke this morning and a really peaceful run through the orchards.
Planks/pushups at home
Is anyone planning any fun group runs on the 4th?
PM: 2.3 mi on the treadmill at the gym, no ipod, no headphones. Wow it was awful! weights |
| Saucony Mirage Blue Miles: 11.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.80 | 6.20 | 10.00 |
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Totally impromptu 10k time trial this morning. I was planning 6-7 miles at HMP. I even planned the route with the first 3mi on a gradual uphill to keep the pace honest. 1 mile warmup and then 10k in 41:26. 6:59, 6:47, 6:47, 6:39, 6:33, 6:22, 6:15. Not real sure what got into me today but after about 3.5 mi I decided why not just run my own 10k time trial? I had been wanting to run a 10k on the 4th but my family traditions do not really include Rachelle racing so this worked out perfectly. No early morning, no stress, no cost, and I got exactly what I wanted out of it. I was pretty dehydrated after I finished which made the jog home pretty miserable.
25 minutes weights at home
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| Kinvara 2 Purple Miles: 10.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.60 | 0.00 | 10.60 |
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AM: 8.6 recovery miles 8:15 pace. Very, very fatigued from the 10k time trial. This was one of those just keep putting one foot in front of the other type of runs. All I could think about was how glad I was that I wasn't racing on my legs.
PM: 2 miles at the track with Dillon and Izzy. Legs felt much better thankfully. |
| Saucony Mirage Green Miles: 10.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.35 | 0.00 | 11.35 |
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9.35 downtown Payson loop. I usually do SW on Thursdays but decided to give myself an extra recovery day after the 10k time trial on Tuesday. So incredibly windy out this morning.
When I got home Dillon (my disabled cousin that is staying with me) wanted to go to the track again. 2 miles at the track really slow staying behind Dillon for the 2nd mile because he wanted to "win". Fun morning and so nice to be off of work for a couple of days. |
| Saucony Mirage Green Miles: 11.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 4.00 | 10.00 |
| I wanted to get some faster miles in this morning but knew that quick reps would probably irritate my groin muscle. I did some mile repeats instead and must admit I am still quite a bit sore from Tuesday. Good practice running fast on fatigued legs. I did a 2 mile warmup and then alternated fast/slow, on/off miles. 6:50, 6:56, 6:33, 6:32. |
| Saucony Mirage Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 17.00 | 0.00 | 17.00 |
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15 miles with the RHPC crew. So, so, CAN I EMPHASIZE SO much fun to run with friends. I have been running alone way too much and really enjoyed this run. I was so sad I couldn't stick around afterwards but thanks so much to Kelli & Rachel for putting this together. I had a blast! The miles up the canyon were windy but it was totally worth it once we turned around. Definitely good times! I felt like we were paced 8+ minutes but ended up with 7:55 AP for the run. :):)
Family reunion up in Logan all day long! Good times seeing lots of family that I hardly ever see and eating so much junk food I thought I might die. ha!
PM: 2 mi watching the sunset. |
| Saucony Mirage Blue Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.10 | 0.00 | 7.10 |
| 7.1 easy miles before meeting Julia at the track for a long Sunday walk. I love Sundays! |
| Saucony Mirage Blue Miles: 7.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 4.00 | 10.25 |
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Last chance progressive tempo workout before the half on Saturday. I think I needed more of a confidence boost than anything. The capability to run sub-7 pace for 13 miles I believe is there but I just need to believe in myself. 2mi warmup and then I started the workout. 6:59, 6:42, 6:35, 6:25. This felt hard but that 6:25 mile is 35 seconds faster than the pace I want to maintain on Saturday so I think I can do it.
Pushups/planks at home.
Back to the daily grind today after 5 days off of work.
PM: Came home in such a bad mood. Work drama, finals week in school, and my dam cable has been out since last Wednesday...so frustrating! I hate to admit this but I am freaking addicted to cable. Anyway the point of my ranting on the internet is that jogging 2 miles completely changed my mood. Thank goodness for running! |
| Saucony Mirage Green Miles: 2.00 | Saucony Mirage Blue Miles: 8.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
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Drove down to Mona this morning and ran part of the Lavendar Days course. I am still somewhat confused about the first 10 mi of the race but I know the last 3.1 were right. I just ran an easy recovery pace but I really am not a fan of that dang dirt trail! There is also zero shade in those last 3 miles and with the later start I am definitely thinking the heat is going to be an issue. All that said it was still fun to run in a new area and explore a bit. Lots of places to run down that way and I might have to make it a once a week thing. 7.5 miles, 8:20 pace.
20 min weights at home. |
| Saucony Mirage Green Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.90 | 2.50 | 7.40 |
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Jogged up to the PHS track 2.2 miles. 5 x 800's @ 10k/HMP using the stopwatch on my watch. :) And yes just for the record this makes a huge difference! I am really used to running balls to the walls at the track so it was tough for me to hold back but I think I did a pretty good job. 3:19, 3:18, 3:15, 3:13, 3:09. Jogged 200's in between reps. Ran back down to my house 2.2 miles.
Don't miss out on free slurpee day today at 7-11!! |
| Kinvara 2 Purple Miles: 7.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.60 | 0.00 | 6.60 |
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6.6 miles easy around the Santaquin loop.
20 minutes stength training working core, shoulders, & biceps. |
| Saucony Mirage Green Miles: 6.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.20 | 0.00 | 5.20 |
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4.5 easy Santaquin loop by myself. I was planning on being done but the pup was waiting at the door begging to go out so I added .7 with her. She has a lot of pent up energy this week because shes been home alone more and it's been too dang hot at night to take her out as much as I used to. It seemed humid out this morning. I have no idea if it actually was but it sure felt like it.
20 minutes weights at home.
Goals for tomorrow:
C: sub-1:35 Should happen unless I completely fall apart and let the course get to me.
B: 1:33:30
A: 1:31:59 This is what Mr. McMillan tells me I'm capable of based on my UVM time.
I have a really hard time with gradual uphill running, I'd take rollers anyday over the gradual uphill so this should be interesting. |
| Saucony Mirage Blue Miles: 5.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
| |
| | Race: |
Lavender Days Half Marathon (13.2 Miles) 01:28:53, Place overall: 5, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 6.50 | 13.20 | 19.70 |
|
Oh Lavender Days!!! This race was my very 1st 5k two years ago in 2010. I had only ever ran 2 miles before it and finished in 24 minutes thinking I was a rockstar! It was a really special experience that first race and I promised myself that I would always go back and keep the tradition alive. When they added a half marathon this year I was incredibly excited. Unlike everyone else that raced today I signed up for this race right after UVM and after taking 3 weeks off after UV I threw together a quick 2 week training cycle.
I was excited to have Jake & Andrea stay with me last night. They are even cooler in person and you should all meet them. We headed to the race this morning which is about 15 minute from my house, caught the bus and got to the start around 6:10. I had so many friends running this race most of them as they're first (poor things!) so of course I just started talking to everyone and only managed a measly .4mi warm-up. I like a longer wu but it was what it was.
At the start I was surrounded by my running idols (most of them towering over me), Kassi Harmon, Andrea North, Stephanie Talley, Jen Hughes, Kim Taylor, Danielle Johnson......what in the heck was I getting myself into? These are people I admire and look up to and here I was getting the opportunity to run with them. Wow! Instead of being disappointed that I had no chance of placing I decided to look at it as an opportunity to push myself. I drank my 5 hour energy (don't knock it until you try it) and with that we were off!
Miles 1-5: 6:29, 6:53, 6:44, 6:39, 6:37 I started out as 8th female and the first couple of miles were a complete shock to the system. After that I settled into a comfortably hard pace. Whenever the mile ticked and I checked my pace I was a little shocked and wondered if I was going out too fast but what the heck today was not about being conservative and what did I have to lose. I tried to stay behind Kim and worked to keep her close. I moved into 7th place after the first mile.
Miles 6-10: 6:42, 6:58, 6:45, 6:45, 6:47 I felt really good and everything felt comfortable. I was gaining on Kim and again worried I was going too fast. I was very familiar with the course and knew that the hardest miles were ahead of me and I wanted to conserve as much energy as possible. At about 8.5 I caught Kim and I stuck with her until around mile 10. I had been running completely by myself the entire race. No one even close behind me so it was really nice to pace with Kim. She just ran a sub-40 10k and I didn't know what I was thinking pacing with her but whatever I still felt good.
Miles 11-13.1: 6:47, 7:03, 6:20, 5:54 Kim and I passed Danielle and then I just kept grooving along and passed Kim. What the heck was I seriously now in 5th place? I was in complete shock and knew I had to run like hell to the finish because Kim and Danielle are fast! I pushed as hard as I could up that dam gradual uphill dirt road and never even stopped to catch my breath. I flew past the last aid station, swerved in and out of 5kers, and my mantra became "you deserve this". There was no way in hell I was losing my place and I didn't. When the last mile came I knew it was all downhill and I just ran as hard as I could and never looked back. I ran into the finish feeling strong and proud.
When I stopped my watch I was freaking shocked to see 1:28:50!! Official time had me at 1:28:53 but what the heck still a freaking awesome time considering the difficulty of the course. I measured the course long at 13.22 so my garmin pace is 6:43, but I suck at running tangents so official pace is probably more like 6:46. Whatever it is faster than my current 10K PR pace and way faster than what I thought I was capable of. I honestly didn't think I was capable of sub-1:30. I was texting a friend last night telling them I had no shot of doing well because of all of the Elite runners and they text me back saying that they believed in me and what in the heck was I afraid of? Knowing that so many people believed in me really helped me to believe in myself and I was really proud to stand on that podium (okay it was just a little stage) with the best of the best in Utah.
It is absolutely borderline ridiculous how excited I am about my 5th place finish so feel free to tease me all you want. :-) But considering the competition that showed up this morning I think it merits being proud.
Fueling/Nutrition: Anyone that saw me after the race can attest to the fact that my sweat ratio is out of control (this is something I really have to strategically think about). I took 1 salt tab last night and 1 before the race. Drank 32 ounces of Gatorade pre race. I alternated water/gatorade at every aid station except the last and took a GU at mile 7.5. I also dumped cups of water on myself at most aid stations.
Cooled down 2 miles with Jake, Andrea, Melody (who crushed the 5k), Kassi, and Jen and then added another mile with Kim.
Sorry for the long post but I just need to thank everyone that supports me on this blog. As much as I wanted to crawl in a ball and move to Alaska before the start of the race this morning I cannot say enough about how lucky I am to have met so many awesome people that continue to support me and believe in me.
PM: 3 miles with the pup. Feeling surprisingly good.
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| Kinvara 2 Purple Miles: 16.50 | Saucony Mirage Blue Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.10 | 0.00 | 6.10 |
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6.1 easy miles. Legs are fatigued but feel good. I feel really strong and am looking forward to some downtime to just enjoy running without workouts.
Headed to Seattle on Thursday so run Northwest Passage Ragnar Ultra with a bunch of girlfriends. Should be a lot of fun. |
| Saucony Mirage Blue Miles: 6.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.60 | 0.00 | 11.60 |
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8 miles Santaquin Orchard loop, picked up the pup and added a half mile. 8:08 pace. My hamstrings/quads are a little tight from the race Sat but other than that I feel good. I am looking forward to taking a couple weeks off of training and just enjoying some fun running.
Planks/pushups at home.
PM: 3 miles easy. The power was out at my house so I decided I might as well run. Started right after the storm and the weather was perfect! |
| Saucony Mirage Blue Miles: 11.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.60 | 0.00 | 11.60 |
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Perfect weather this morning. Seriously one of those mornings that you wish you had all the time in the world to run because it was just so nice. I ran from my house to the mouth of Payson canyon and then back to my house 9 miles, picked up the pup and added a bit. 9.6 miles - 7:55 pace. My legs feel really strong but I am not going to push any workouts at all for a few weeks. 20 minutes weights at home.
Mr. Mcmillan seems to thinks that based on my Lavender Days half time I am capable of a 3:05 marathon. That sounds insanely scary to me but I am excited to have something new to train towards.
PM: 2 miles easy |
| Kinvara 2 Purple Miles: 2.00 | Saucony Mirage Blue Miles: 9.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
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Easy 8. I should probably taper for my little ultra event this weekend but the weather is just way too nice to not be out there running when you have a healthy body. :) Half a mile with the pups. Running with two dogs is harder than with one.
Planks/pushups and then the Shalane & Kara core routine. I have terrible balance!
I am planning a trip to Arizona in February 2013 to run IMS Arizona Marathon. Anyone want to come with me and make a little vacation out of it? The full marathon is only $50.00 and it is a fast flat course. I also have a great place to stay so no hotel costs involved. |
| Saucony Mirage Blue Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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6.25 miles around my parents house in Saratoga Springs. |
| Saucony Mirage Blue Miles: 6.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Northwest Passage Ragnar Relay (Ultra) (38.5 Miles) 04:55:00 | | Slow miles | Fast miles | Total Distance | | 1.50 | 38.50 | 40.00 |
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I had an absolute blast in Seattle and am really glad I jumped in on this Ultra relay. It was a lot of fun and the course was absolutely GORGEOUS!! By far the prettiest area I have ever ran in. There was no pressure to race or kill myself running fast so I just relaxed, had fun, and thoroughly enjoyed running in a completely new area. My team was great and I really just have no complaints. I had a dang good time!
Leg #1 - 9.5 miles, 7:23 pace 1005 feet gain, 541 feet loss. I was runner number 4 (legs 7&8) and my first leg started at 2:30pm. This was my shortest but what I thought would be my hardest leg of the race with the 1005 feet elevation gain. I went out conservatively and felt really good. Talked to a couple of runners the first couple of miles and just relaxed and took in all of the secenery. One guy that I was running with was really quick and my team already had a plan to beat there team (Risky Business Ultra team) so I got a little competitive and did my best to hang with him. He was going a little faster than I wanted to but I hung pretty close and finished about 30 seconds behind him. Last mile was 6:39 and last half mile was 6:09. Way faster than I had planned for this Ragnar but whatever I was having fun.
Leg #2 - 16.4 miles, 7:50 pace 1003 feet gain, 991 feet loss. I started this leg at about 2:00am. For some reason I had it in my head that my first leg was the hardest and that the other two would be easier. I think I was wrong because there is absolutely nothing easy about running for 2+ hours in the freaking middle of the night! I did not really look at my garmin during this leg because it was dark and my headlamp batteries were dead so I couldn't really see. I just ran by feel and once I hit the halfway point I suddenly felt better. I picked up the pace in an effort to be done running because I was tired and desperately wanted to sleep. Physically I felt good and was probably running -7:30 pace when all of a sudden it felt like someone took a match to both of my feet and set them on fire. I ran through excrutiating pain the last 2.5 miles. If I ran really fast and tried to barely let my feet hit the ground it felt better but I had to stop completely a few times and just jog it in. I have no idea why this happens to me from time to time but oh my goodness it is miserable. I think it is the worst feeling in the world to mentally and physically feel great but have something in your body not allow you to run the way you want to. It was a humbling experience for me.
Leg #3 12.5 miles, 7:32 pace 565 feet gain, 575 feet loss. I was incredibly worried about how my feet would hold up for this final leg. I changed my socks, changed my shoes, and plastered my feet with glide praying it would help. There was no one to run for me so I had no choice. I started at around 11:00am I believe and it was hot. We checked the humidity and it said 100%! Is that even possible? Anyway I felt suprisingly really good and my legs did not feel like I had already ran 2 legs. It was weird because usually I am dead by that last leg. I kept a steady and conservative 7:30 pace all while worrying about my stupid feet. They felt okay until about mile 10 when the crazy someone took a match to my feet and set them on fire pain started again. Dang it! I powered through because I knew I only had to run for 20 min max and the last 1.5 mi was downhill which really helped.
Final Thoughts: I had a freaking blast and am really glad I decided to do this. Ragnars are fun but they also present challenges that I think really translate to training well. Running on zero sleep is not easy. I feel like I ran the right pace without killing myself and got in some great training. Now the big question is what in the heck is going on with my feet?? I think it has something to do with the pounding uphill/downhill but wow there is no way I could finish a marathon in that kind of pain. I will not sign up for a fall marathon until I can figure out what in the heck is happening! |
| Kinvara 2 Purple Miles: 12.60 | Saucony Mirage Blue Miles: 26.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles jogging around Seattle and sight seeing. Ran to the space needle, olympic park, and Pike's Market place. Perfect recovery run. 9:05 pace. |
| Kinvara 2 Purple Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.40 | 0.00 | 8.40 |
| 8.4 miles in Seattle. I discovered a nice path along the water and ran 4 miles out and back. It was very pleasant to not have to deal with stopping at every corner. 8:13 pace. |
| Saucony Mirage Blue Miles: 8.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 miles back in Utah. Ran from my parents house around the Lake, down to the pool & park and then back to there house. Really tired this morning from all of the travel but still felt pretty decent overall. 7:59 pace. |
| Saucony Mirage Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.80 | 0.00 | 12.80 |
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9.8 miles around Santaquin Orchard loop. Nice to be back on my same old stomping grounds. 7:50 pace this morning.
PM: 3 miles. 1st mile with Izzy but it was WAY too hot for her so I dropped her off and finished alone. Apparently I was in Seattle long enough to forget what heat feels like. It is not even that hot out there and I thought I was going to die! Sheesh! 8:15 pace and it felt hard. |
| Saucony Mirage Blue Miles: 12.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.80 | 3.00 | 10.80 |
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3 mile warmup. I was feeling good so I decided why not try and run fast for a couple of miles just to see where my legs are at....6:56, 6:40, 6:30. It felt really good to just throw this workout in on the fly and feel good doing it. I think Sea Level in Seattle was really good to me because my breathing felt a little off but my legs felt strong. Jogged back to my house 2.3 miles.
Awesome article about the benefits of running for stress and anxiety relief. I could not agree more. http://camilleherron.com/2012/07/21/5-benefits-of-running-on-stress-and-anxiety/ It is so incredibly interesting to me how stressed I was all the time before I started running.
PM: 2.5 miles easy on the treadmill...whoa that was weird! 25 minutes weights at the gym.
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| Saucony Mirage Blue Miles: 10.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| 9 miles downtown Payson loop. 7:53 pace. I am pacing 1:40 tomorrow at the Timpanogos Half Marathon. I am so incredibly happy to be pacing these canyon races this year instead of racing them. They are way tough on my body and the 7:38 pace should be a great LR that requires no recovery time. :) I think I will try to add a 2-3 mile marathon paced tempo after the half tomorrow if I am feeling up to it. |
| Kinvara 2 Purple Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
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| | Race: |
Timpanogos Half Marathon (Pacer) (13.11 Miles) 01:39:43 | | Slow miles | Fast miles | Total Distance | | 14.50 | 2.00 | 16.50 |
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Paced the 1:40 group at Timp half yesterday. It was a fun race and there was one lady that stayed with me the entire race. She finished just 10 seconds in front of me. I loved it! Several others hung very close and thanked me afterwards. I finished in 1:39:43 so 17 seconds early but I will take it. I will post projected splits and actual splits later when I pull out my garmin but I was pretty dang right on the money which makes me happy. :)
The race finished about 50 yards from American Fork High School track so I headed straight to the track to finish my workout. 2 tempo miles in 6:39, 6:27. I was just planning on marathon pace but these paces felt very "comfortably hard" almost too comfortable. I thought about doing one more mile but wanted to play it safe. Jogged a half mile and called it a day.
Lots of fast running yesterday at Timp. Major congrats to Scott who knocked 4 minutes off of his time from last year! Such an amazing example that hard training definitely pays off. Also a huge shout out to Kelli who killed it in 1:23! Lets just say I was glad to be holding a stick and just pacing instead of racing yesterday. :) |
| Saucony Mirage Blue Miles: 16.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.10 | 0.00 | 7.10 |
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7.1 easy recovery miles. I am not sore at all from pacing Timp yesterday which makes me very happy! 7:38 pace
I think I am signing up for TOU marathon today............ |
| Saucony Mirage Blue Miles: 7.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.80 | 0.00 | 11.80 |
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10 miles typical 2 mile warmup + Santaquin orchard loop. I stayed up way too late last night watching the olympics and was tired the first few miles but other than that a good run. 7:45 pace.
PM: Ran from my house to my appointment and back home. 1.8 mi. It was way to windy to even muster up the energy to round the run off to 2 mi. ha! |
| Saucony Mirage Blue Miles: 11.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.10 | 1.00 | 12.10 |
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10.1 miles. Out and back from my house to the mouth of Payson canyon and back to my house. First mile was 8:45 and last mile was 6:39. It was another way late night last night. My best friend is moving to Minnesota today so we stayed up way late last night talking at my parents house. So so sad to see her go. :( Anyway the first 5 miles were really sluggish and then I started to pick it up a bit but still kept the effort easy. Ran the last mile fast for no apparent reason at all.
It is time to get some focus back to my training as I build for TOU. Mainly I need to get more sleep and get off my diet of sugar! I would never consider cutting sugar out completely but I have really been over doing it lately with all of the family parties, bbq's, vacations, ect, ect, ect.....excuses! The bottom line is I feel like crap when I eat crap and don't get enough sleep so it is time to quit playing and start focusing. :D
PM: 2 miles barely..... I think I set a new PR for most times contemplating quiting a run in 1 mile. So incredibly windy out! I spent more time brushing my hair after the run than I did running. :) |
| Saucony Mirage Blue Miles: 12.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 7.00 | 15.00 |
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There was no way I was missing the gymnastics finals last night so it was yet another late night. Totally worth it!! I was obsessed with the mag 7 in 1996. Bought the books, the t-shirts, got front row seats to the tour, made my Mom buy me a leotard and built my own balance beam in the house. ha! I am totally feeling just like my 10 year old self again watching the Fab 5. I love it!! I will now spend the rest of the day searching for pictures of me in my unitard...
Anyway I did a tempo run this morning aiming for a controlled marathon pace. 1 mile warmup 6:57, 6:49, 6:47, 6:45, 6:40, 6:39, 6:27. It turned into more of a progression tempo. The first 6 felt good and controlled, the last mile felt hard. 2 mile cooldown.
PM: 5 miles easy. Started with the pup, she lasted a whole 3 minutes so the rest was alone. 8:10 pace.
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| Kinvara 2 Purple Miles: 10.00 | Saucony Mirage Blue Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.60 | 0.00 | 11.60 |
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8.5 miles easy. I wish I could keep the morning weather right now around all year long. Love it! Planks/pushups afterwards.
Does anyone in UT county want to run long with me tomorrow morning 14-16 miles easy pace?
I am running some very low key charity 5k's the next two weekends so I'll be moving my LR's to Friday. I am not planning to taper or go for PR's at either of these races. My focus is far from the 5k right now so I will just use them both as workouts and shoot for 10k-hm pace.
Question of the day. In your opinion which course is faster TOU or UVM? TOU has less overall elevation gain but my thoughts are that UVM is faster because it has more overall loss and the last 6 miles are gradually aided. hmmm
PM: 3.1 miles |
| Saucony Mirage Blue Miles: 11.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 15.10 | 0.00 | 15.10 |
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15.1 mi from my house to Payson Canyon park and then back with an added circle around Payson. I just wanted around 2 hours on my feet this morning and did not care so much about distance or pace. Some company or maybe even an ipod would have been nice but I did not have either so I was just stuck with my thoughts. Not a bad run but I'd be lying if I didn't admit I was pretty much toast by the end. 7:48 pace
Feet started to bother me in the last mile so I slowed way down. I've got to get this figured out if I want to race a marathon in 6 weeks. hmmm |
| Saucony Mirage Blue Miles: 15.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 | Calories: 0.00 |
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| | Race: |
Wings of Love 5k (3.2 Miles) 00:20:13, Place overall: 1, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 10.00 | 3.20 | 13.20 |
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About a month ago I was asked to speak at this race about my running story and how running has helped me cope with the death of my brother. This race is in honor of a little boy that passed away from my home town of Nephi.
I got to the race early and ran the course as a warmup. I was quickly reminded of the awful canyon headwinds in Nephi and the constant uphill gradient. I have ran one race in Nephi before in 2010 and this course was basically the same except the uphill climb through the cemetery to run past baby Cade's grave.
After I gave my brief speech which I feel went really well I was able to relax and just run. Running was the easy part today. I was not wearing racing flats and put no pressure on myself at all. Just a good hard effort is all I wanted. About 6 guys went out in front of me which was just fine I did not feel like going out fast at all. 6:26, 6:26, 6:19, 6:03. I ended up catching all of the guys on the hills and finished in 1st place with the police escort. The course was a little long which is to be expected in these small town 5ks. I finished with an overall pace of 6:20 which seemed perfect and it was definitely a great workout.
Ran back and found my sister who is 31 weeks pregnant. I ran in with her and then later did an additional 3 mile cool down. It was a great day and I must say that 5ks are a great way to get in a good workout.
How about that men's 10k!!!!!!! So cool to see Rupp perform so well.
PM: 2 miles EASY shakeout jog with Izzy.
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| Kinvara 2 Purple Miles: 11.20 | Saucony Mirage Blue Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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AM #1: 7 miles Santaquin Orchard Loop
AM #2: 3 miles at the track with the pup |
| Saucony Mirage Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.50 | 0.00 | 12.50 |
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9.5 miles Santaquin Orchard Loop. I was lacking pep in my step this morning....pretty typical for a Monday. Averaged just under 8 min pace.
Planks/pushups
PM: 3 miles treadmill 8:22 pace. I gotta get used to that awful beast as morning sunlight slowly dwindles away. :(:(
I spent a good chunk of the afternoon researching metatarsalgia which I am about 99% sure is what is going on with my feet. So many red flags!
- 2nd toe larger than the first. Check!
- Wearing high heeled shoes. Check!
- Intense training or activity. Check!
- Pronating and flat footed running. Check!
So the game plan is to A quit wearing high heeled shoes. This one is going to be tough. :( And B I went ahead and ordered some ball of foot inserts. They were only $4.50 so if they don't help it is no biggie but definitely worth trying. I feel like if I had more support just in the forefront the pain would not be nearly as bad. This little injury is not really sidelining me too bad and I only notice when I run 13+ miles but I really want to go into TOU 100% healthy. |
| Saucony Mirage Blue Miles: 12.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.10 | 9.00 | 15.10 |
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9 mile tempo 7:00, 6:54, 6:44, 6:48, 6:34, 6:44, 6:44, 6:38, 6:28. Paces are a little inconsistant but the effort felt very consistant. This was done on a double loop with some good rollers. I had a harder time getting into a rythm than last weeks tempo and the first 2 miles felt harder than the pace but after I got rolling everything felt good. My feet did not bother me at all which I am very happy about. Overall pace including warmup and cooldown was 7:06 for the 12.5 miles.
PM: 2.6 easy. I'm not sure if it was the new shoes I threw on for this run or the half bag of chex mix I ate before I went out but I felt REALLY good. I had to keep reminding myself to slow down! There is definitely something to be said about the effects of carbs and high mileage training.....even if it was semi embarassing when the grocery store clerk skimmed my cart and asked "So how many kids do you have?".....haha "none but my 13lb dog really likes twizlers & Chexmix." :) |
| Kinvara 2 Purple Miles: 12.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
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9 miles downtown Payson extended loop. Easy 8 minute pace.
planks/pushups
- I would like to invite everyone to participate in the Annual Dash for Donation 5k/2k race we do in honor of my brother. The event is held at Sugar House park at 8am on Saturday and Here is the link to register. This is just a fun run and very family friendly. I know the last thing most people want to do in the midst of fall marathon training is run a 5k but come out and support an awesome cause and have some fun! If you Register make sure you register as a team and use team name: Running For Trevor, Captain name: Rachelle. We have ordered team shirts for everyone that runs with our team so if you register let me know your shirt size. :)
- There will be a small group of us running long on Friday morning meeting at JulieC's house in AF at 5:45-6:00 am....tbd. I will get more details up tomorrow. The plan is 16-17 miles but I think there will be a few going shorter as well.
PM: 3 miles easy, treadmill. |
| Orange Mizuno Waves Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.20 | 0.00 | 11.20 |
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8.2 with Caleb in Spanish Fork. He openned with a 7:54 min mile and I thought I might die. haha I like to start at like a 9 min pace. After that everything felt easy. I was shocked to see an AP of 7:52. Definitely felt slower. So so nice to have some company and the miles ticked on by.
20 min weights at the gym. 1 mile cooldown on the treamill.
Plan for this weekend is to fatigue my legs as much as possible going into the hilly 5k on Saturday. I want to practice running hills on tired legs to prep for the final hard miles of TOU.
Tomorrow: 16-17 miles with the speedstars JulieC and Jane of AF with the last 4 fast.
Saturday: 5-6 miles hills before the 8am 5k start.
PM: 2 miles easy. It is hot out but definitely not too bad as long as I am just jogging. :) |
| Orange Mizuno Waves Miles: 11.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 4.00 | 17.00 |
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17 with the J crew. Jane, Julie, and Jorge! Too bad my name starts with an R to completely ruin the acronym. JJJR First 12 moderate chatty pace and then 4 faster 7:01, 6:43, 6:48, 6:42. 1 mile cooldown back to Julies house. Record showering time, slurpee stop at 7-11, and I snuck into work right ontime. :)
The real workout begins when I babysit my 4 neices & nephews all under the age of 3 this afternoon. My legs are completely fatigued this week and the 5k tomorrow will be ugly but it will be fun! :) |
| Orange Mizuno Waves Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
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| | Race: |
Dash For Donation 5k (3.26 Miles) 00:20:27, Place overall: 2 | | Slow miles | Fast miles | Total Distance | | 10.70 | 3.25 | 13.95 |
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AM #1: woke up early and ran 5 miles of hills around my parents house in Saratoga springs. 8:32 pace. My legs definitely did not want to go faster than 8 minutes and I figured the 5k would turn into a fun little jog.
AM #2: Dash for Donation 5k. This is a race my family does in honor of my brother who was an organ donor. All proceeds go towards organ donation which is a great cause and we create a team in his honor. This is the 2nd year we have participated and it is such a great tradition to honor my brother and dedicate the day to him. I love it!
Getting to the race was absolute chaos! I was stuck at my parents house without a car and we all planned to ride together. I drilled into everyone's heads the night before that we needed to be there by 7:30am at the latest to distribute shirts and check in. I was the team captain and needed to be there on time! My family does not understand races at all and has absolutely no sense of urgency. We were hauling three 2 year olds and two 75 year olds. Grandpa forgot his teeth in the bathroom & dreyden pooped his pants as soon as we got in the car to go......holy cow I am never getting old and I am never having kids!! We FINALLY made it to Sugar House Park at 7:50am, 10 minutes before the race start. I rushed around trying to find our team, distribute shirts, check everyone in.....yikes this was supposed to be a "fun run". Finally when I got up to the start (which fortunetely or unfortunetely because it was hot was 15 min late) I was able to calm down. Running was the easy part today!
I had absolutely no plan for the race. I was frazzled after watching my four neices and nephews yesterday and the chaotic morning. I was just so happy to run! The race was pretty commical. About 15 people and 3 dogs sprinted out from the start....whatever I was just going to be a hobby jogger today. This course is pretty tough I think at least. Lots of uphill. Mile splits were 6:30, 6:18, 6:08, 5:46 for the last .26. I started conservatively and was just so happy to have some alone time. Honestly I didn't really look at my garmin the entire race and just ran what felt like a hard but controlled effort. I was coming off of a hard workout from yesterday and my highest mileage week ever so I didn't really care. I passed everyone in front of me after the first lap and spent the 2nd lap passing all of my family and dodging people...goodtimes. Finish time was 20:27, 6:16 pace. I'd be lying if I didn't admit I was freaking shocked to see my pace. What the heck?
Jogged back to run my Sister in Law in, then jogged back again to my Mom & Dad and Grandma & Grandpa who were walking the 2k with the triplets.
What a crazy but awesome morning! We stayed around for the raffle and ended up winning a cake and a $25.00 gift card to Ruth's that I will definitely be sharing with Jake & Andrea for coming out to this madness.
After the race we headed straight to a family reunion and I FINALLY got home around 8:30pm. Awwwww peace & quiet!
PM: 4.7 miles nice and easy watching the sunset. :):) First, and maybe last 90 mile week! |
| Kinvara 2 Purple Miles: 4.25 | Saucony Mirage Blue Miles: 4.70 | Orange Mizuno Waves Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
|
9 miles easy, 7:50 pace. Felt great!
I just figured out while running this morning that the pace I ran yesterday for the 5K (6:16) is the pace I would need to run for 26.2 miles to OTQ. I think it is possible. Not in the near future but maybe some day?
|
| Orange Mizuno Waves Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.60 | 0.00 | 13.60 |
|
10 miles Santaquin Orchard loop mostly in the dark. The sun is rising later and later. :( 7:54 pace.
PM: 3.6 miles easy, 8:20 pace. 4 phone calls from work made for a pretty unproductive run. |
| Orange Mizuno Waves Miles: 13.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 10.00 | 15.50 |
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Tuesday tempo workout. Same route as last week with an added mile. 1 mile warmup and then 10 mile tempo 6:55, 6:51, 6:44, 6:44, 6:33, 6:39, 6:45, 6:37, 6:36, 6:30. 2.2 mi cooldown jog back to my house. I always psych myself out for these workouts but once I get going it isn't too bad. I lost almost 4lbs of sweat during the workout and probably should figure out a way to practice taking fluids during these harder tempos.
Definitely a slurpee worthy workout today. :)
PM: 2.3 mi easy. Started with the pup, finished alone. |
| Kinvara 2 Purple Miles: 13.20 | Saucony Mirage Blue Miles: 2.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
|
Started running in the 5 o'clock hour this morning which is totally against my running religion but it was so worth it to have some company. 8 miles easy with Josh around Springville. 8:20 pace.
20 minutes upper body weights at the gym
1 mile cooldown on the treadmill
Can I bribe anyone into joining me for 20 miles on Friday or Saturday? I'll buy you a slurpee....
PM: 3 miles easy, 7:48 pace. My body is still pretty fatigued from the hard tempo tuesday so I may take an extra recovery day. |
| Orange Mizuno Waves Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.30 | 2.00 | 13.30 |
|
Warmed up for 30 minutes and then did 16 x 1 minute on/off sprints at about 5k effort. I say effort because I started this uphill. I was planning to do 20 but when the 16th came in quite a bit slower I decided to call the workout and jog it in. My legs were toast and I saw no benefit in killing myself. 9.8 miles total. 7:21 AP
LR this Saturday if anyone wants to join. Meeting at the Wynnsong theatre in Provo at 6:15am. 18-20 miles out and back up the dreaded Provo Canyon. It will be fun!
PM: Ran on the treadmill for 30 minutes. 3.5 miles. Attempted weights at the gym but got bored after 5 seconds. Tired! |
| Kinvara 2 Purple Miles: 9.80 | Orange Mizuno Waves Miles: 3.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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10 miles, 7:58 pace. I haven't struggled through miles like I did today in a long time. Energy was low, legs felt fatigued, and I just felt like I was going through the motions. I think I am going to hold back on the shorter interval speed workouts like I did yesterday until after TOU. They really seem to irritate my left hamstring and just probably aren't worth the recovery toll they take on my body in the grand scheme of things.
20 minutes upper body weights.
Good luck to everyone racing Park City and Hobble Creek tomorrow!! |
| Saucony Mirage Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 17.50 | 4.00 | 21.50 |
|
19 miles with JulieC in Provo this morning. After yesterdays terrible run I did not know what to expect today but it ended up being a great run. I love running with Julie because I feel like we are on the exact same page training wise. We like to chat and run easy! Mental health hour! :D She only needed 18 and I wanted 20 so I tried to get to our meeting spot early to run the extra 2. Instead I chose sleep and got there in time to do 1 mile. Oh well 19 is plenty. :)
We ran up Provo Canyon and then 2 miles up southfork. First 14 miles were easy and then we did a 4 mile tempo 6:43, 6:40, 6:41, 6:28. 1 mile cooldown to hit 19. Overall pace for the run was 7:41. I took a GU for the first time in a long time in a training run and I think that really helped my energy level. Overall I felt pretty good today. :)
Julie even talked me into icing in the river afterwards. I think I was more nervous about this than I was about the run. haha it wasn't so bad!
PM: 2.5 mile shakeout run with the pup at the track. It was a small miracle that there was no one at the track tonight and I felt awesome. The sunset was gorgeous! |
| Orange Mizuno Waves Miles: 21.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
|
AM #1: 7 mi Santaquin Orchard Loop
AM #2: 2 mi at the track with the pup |
| Orange Mizuno Waves Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
|
I hate to be a big fat Whiner but I just really felt like crud this morning. It was way windy and I just felt like I was working hard to maintain an 8 minute pace. For some reason my left achilles is suddenly bothering me....not sure what thats all about. Anyway it wasn't pretty but I ran 10 miles. My body seems to be in some sort of funk and hopefully it snaps out of it soon!
Planks & pushups at home afterwards.
PM: Jogged for 20 minutes with the pup no watch. I felt about a thousand times betters this afternoon but will play it safe and take an extra recovery day. My left achilles is actually bruised and I think it happened when I tripped over my sisters Jogging stroller at her house last night and I just didn't realize it until running this morning. |
| Saucony Mirage Blue Miles: 2.00 | Orange Mizuno Waves Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.50 | 0.00 | 9.50 |
|
AM #1: Slept in as long as possible without going crazy as advised by everyone and then just set out for an easy 4 miles. 4 turned into 5 and 5 turned into 6. I felt 100% better and definitely was not pushing myself. Achilles is still sore but not painful. I have been icing on and off throughout the day.
AM #2: Babysitting day and nephew wanted to go to the park. Put him in the stroller and started walking to the park. He is used to me running and just kept begging "Aunt Shell go fast" "Aunt Shell go fast". Okay fine! So we jogged a mile in 10+ minutes.
And so my originally planned 14 miles with 11 @ tempo pace turned into 7 miles at 8:30 pace. And I will live to run again and hopefully at 100%! The achilles thing is just weird....I will keep icing it and play it by ear for tomorrow. Definitely will not be doing a long tempo but maybe a shorter tempo if all systems are a go.
PM: 2.5 miles easy jogging with Izzy. |
| Saucony Mirage Blue Miles: 9.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 6.00 | 10.00 |
|
2 mile warmup and then 6 mile tempo 6:49, 6:45, 6:41, 6:39, 6:30, 6:25 (last 2 miles of the tempo are slightly aided). 2 mile cooldown. I honestly felt great during the tempo probably because I have ran really easy the past 3 days and I was mentally and physically craving faster miles. But as soon as I slowed I could feel my calfs tighten up a little.
Patience, Patience, Patience! EASY running (maybe even a day of cross-training blah!) the rest of the week and then pacing TOU 1:45 on Sat.
Aug 26th (3 weeks out): 9-10 mile tempo workout, Pocetello half marathon pacer 1:50 on Sat.
Sept 3rd (2 weeks out): Payson Onion Days 10K on Labor Day, maybe SF 5K on Sat the 8th....
Sept 10th (Race week): 3-4 mile tune up tempo, easy easy running
|
| Kinvara 2 Purple Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
|
Easy 8 with a friend along Santaquin Orchard Loop. 8:15 pace. I actually rolled out my calfs before the run this morning and I felt great.
PM: 2.5 miles easy, 20 minutes upper body weights |
| Orange Mizuno Waves Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
|
16 with Julie in Pleasant Grove. Thank goodness Julie did not want to push the pace or do the normal 4 fast because I felt kind of like crud! My legs are just tight and my stomach was acting up. We were both feeling craptastic and just happy to finish the miles. 7:58 pace. Very happy to have had the company because I definitely don't think I would have made it through the miles alone. Misery loves company and Julie was great company.
We both decided afterwards that no fuel, no hydration, and 70% humidity may have played a role in feeling like crap! Oh well you win some you lose some.
Was supposed to get a massage (first ever) today but it doesn't look like it will happen because of work. I am headed to Logan this afternoon with my Dad and will be pacing 1:45 at TOU tomorrow. I'm looking forward to spending time with my Dad and my Grandma. Hopefully the 8 min pace feels a little bit better tomorrow morning!
|
| Orange Mizuno Waves Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
| |
| | Race: |
TOU Half Marathon - Pacer (13.1 Miles) 01:44:57 | | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
|
Paced the TOU Half Marathon yesterday. I was incredibly excited to train on the marathon course and it was really nice to get a feel for what I will be up against in 3 weeks. I had lots of runners with me yesterday and hit my paces almost perfectly finishing in 1:44:57 according to my Garmin. I have no seen official results yet. I really enjoyed spending time with my Dad and my Grandma and it was a great weekend.
Cooled down a little under 3 miles with Allie, Kelli, & Chad.
PM: 2 miles easy with the pup, 8:35 pace.
|
| Saucony Mirage Blue Miles: 2.00 | Orange Mizuno Waves Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
7 by myself around the neighborhood and then picked up Izzy for 1 more. I was going to go 2 with her but it was just too hot for the poor little pup.
PM: took the pup to the track and let her run around aimlessly while I jogged 2 miles. Windy, rainy and crappy out but Izzy did not seem to mind. We capped it off with a frozen yogurt cone at Maverick. :) |
| Saucony Mirage Blue Miles: 8.00 | Orange Mizuno Waves Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
|
10 miles easy along Santaquin Orchard Loop. 7:38 pace. I am assuming the naturally faster pace is because I've had lots of easy days in a row but I did feel really good this morning.
I really hate running in the dark but the sunrise this am made starting out in the dark totally worth it. It was awesome!!
PM: 3 miles easy. Hot out! I had an interesting dicussion with one of my co-workers today about potassium & calcium since I've been experiencing more muscle cramps/tight calfs in the past week and then came across this article on Runners World.
"Guidelines recommend that adults get between 1,500 and 2,300 mg of sodium and at least 4,700 mg of potassium each day. The vast majority of American adults (90.7 percent) ingest more than 2,300 mg of sodium daily, and only 1.4 percent get enough potassium, according to an analysis of data from 12,581 subjects."
I assumed I ate plenty of potassium in my diet but 4,700 mg is the equivelant of 11 bananas a day! I definitely don't think I am getting enough. I assumed the multivitamin I am taking would have potassium in it but I checked it when I got home and it does not. hmmm food for thought. |
| Saucony Mirage Blue Miles: 3.00 | Orange Mizuno Waves Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.80 | 10.00 | 15.80 |
|
10 mile tempo. This was definitely a great workout for my wounded confidence of last week. It is okay to have a bad week everyone!! 1 mile warmup and then I went striaght into the tempo. I ran the exact same route as two weeks ago and here is the split comparison.
2 weeks 6:55, 6:51, 6:44, 6:44, 6:33, 6:39, 6:45, 6:37, 6:36, 6:30
Today 6:45, 6:47, 6:37, 6:42, 6:30, 6:42, 6:43, 6:37, 6:30, 6:22
Not a significant difference but I ran it 39 seconds faster today and it felt really controlled until that last mile where I kind of threw down the hurt. Physically I felt really good. My left hamstring started to bother me a bit towards the end but then again I was basically sprinting the last half a mile. 2.3 mile jog back to my house after the tempo. Oh how I love that nice jog after a hard tempo!
PM: 2.5 miles very easy. Planks & pushups |
| Kinvara 2 Purple Miles: 13.30 | Orange Mizuno Waves Miles: 2.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.80 | 0.00 | 11.80 |
|
8.5 miles easy. First 8 by myself and then picked up the pup for half a mile. So very tired the first half of this run but finally woke up after almost being nailed by a school bus. For such a small town Payson sure has lots of school busses roaming around in the morning!
PM: 3.3 miles, 98 degrees! |
| Orange Mizuno Waves Miles: 11.80 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
| |
| | Race: |
David Madsen 5K Charity (3.05 Miles) 00:19:57, Place overall: 2 | | Slow miles | Fast miles | Total Distance | | 6.80 | 6.00 | 12.80 |
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9.8 miles with a 3 mile tempo. I realized once I got going this am that I accidently took my 10 mi loop instead of my 8 mi loop. I only really had time for 8 mi so I threw in an unplanned tempo 6:39, 6:33, 6:21. This felt hard and was a good reminder of what pushing the pace on tired legs feels like. On the bright side I did make it to work on time! :)
I was asked to speak at a charity 5k tonight in Fountain Green for a family that just lost their Dad in a tragic accident. I actually think the race is on mostly trail and I will definitely just be jogging. I'm going to take it easy the next few days.
PM: I was asked to speak at a charity 5k earlier this week. The family lost there Husband & Dad in a tragic unexpected accident. 4 little girls ages 19, 14, 11 & 5. So so sad! The race was totally redneck small town with hand written bib numbers. It was not about the race but about raising money for this poor family to pay for funeral expenses. After I spoke briefly about my running story, many hugs tears ect, we were told to jump in the back of a truck and we'd be driven to the start.
The course was a rocky dirt trail and into a headwind the entire way. We all (75 people?) waited around at the start until a guy pulled out his cellphone and said okay the time is 7:20p.m. "GO"! haha I jogged the first half mile as originally planned. I am incapable of going from 0-100% without a proper warmup. About 10 people darted out in front of me and after a half mile I decided to start picking people off. 6:42, 6:28 (talked to an old friend that knew my brother this entire mile), 6:30 (this entire mile was a gradual climb back to the park), There was no real finish line so I just kind of jogged it in to the park....garmin read 19:57 for 3.05 miles. Not sure if this was the smartest move after the tempo in the morning but I actually felt really good once I started running. And I definitely learned that no matter what the situation it is hard to jog a race! Lesson learned. |
| Orange Mizuno Waves Miles: 12.80 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
8 miles easy. So so tired and tight this morning but I did have a cute black dog run with me from mi 2-6 so that was exciting. It stayed right by my side! I kept thinking I would out run it but I really was just going that slow...
I should have taken the time to cooldown after my impromptu 5k last night. I was definitely feeling the effects of the double workout from yesterday this am.
Off to Pokey this afternoon to pace 1:50 at the Pocetello Half marathon. It should be a fun trip with Julie and Rachel! :) |
| Saucony Mirage Blue Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.00 | Calories: 0.00 |
| |
| | Race: |
Pocatello Half Marathon Pacer (13.1 Miles) 01:50:00 | | Slow miles | Fast miles | Total Distance | | 17.00 | 1.00 | 18.00 |
|
Paced the Pocatello Half marathon yesterday with a fun group. It was a fun and much needed weekend getaway. Our pace leader was somewhat of a nazi and expected perfection from his pacers. Luckily for me I finished perfectly in 1:50:00. All of my splits were even as he asked within 10-15 seconds except the first mile which was 8:48. woops!
Honestly I thought going into this the pace would feel way too easy and I would have a hard time holding back.....but apparently my legs were just that tired because it felt just right. Pacing is interesting because I always worry it will be hard to hold a pace but once your legs lock into the pace it is pretty easy and actually kind of hard to switch gears to a faster or slower pace. Anyway I had a good pack with me until mile 8 when the hills started and my group slowly faded. :( I did like being able to help a lot of full marathoners towards the end and I picked up a few halfers along the way as well.
Awesome race that I would definitely go back to. They had everything organized down to perfection and the course is great for the full. A lot like Utah Valley except no hills in the first half.
I did a 1 mile jog (9:45 pace) before the race and ran 4 miles after. Ran back to run Smooth in and then did 1 tempo mile in 6:55 that felt way harder than the pace. It was a great weekend and I am glad I had the opportunity to pace and hangout with some great people. |
| Orange Mizuno Waves Miles: 18.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
|
AM #1: 5 miles along the Orchard loop
AM #2: Track with Izzy. Jogged 1 mile, walked 1 mile.
TAPER, RUN EASY, TAPER, RUN EASY, TAPER, TAPER, TAPER
I'll gladly except your friendly reminders. :)
Payson Onion Days 10k Tomorrow morning. (Just after I told the world I was going to taper and run easy....haha) The 10k will basically be my last tempo workout before the marathon. Clearly I am not specifically trained for a 10k, and I hate the course, and those are both excuses.... Realistically I should be able to run a 41-41:30 minute 10K with out going all out and risking doing anything stupid. I am basically putting no pressure on myself because in the grand scheme of things this 10k is just another workout for me in prep for TOU! |
| Saucony Mirage Blue Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.60 | Calories: 0.00 |
| |
| | Race: |
Payson Onion Days 10k (6.21 Miles) 00:39:53, Place overall: 3, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 4.28 | 6.22 | 10.50 |
|
Payson Onion Days 10k this morning. I really do love these small town races and even though this course gets in my head because I run it basically daily I was excited to see what I could do. This was my 3rd time running this race and I knew I was capable of a huge course PR. My first year (first 10k ever) I ran 48:xx, last year 43:52, and I was secretly hoping to keep the 4 minute course PR trend alive...
I jogged up to the start from my house 2.25 miles. Found Rachel at the start and picked up my packet. I had written some silly goal splits on my hand and showed them to Rachel before the start. She told me to just go out hard and see what happened. I know that it is a positive split course (which I suck at) but I needed to practice running a positive split race in prep for TOU so I just decided what the heck. I tucked behind Jen, Jane, and Kim and maintained my position for the remainder of the race. 6:11, 6:18, 6:26, 6:22, 6:39, 6:30, 5:59 for the final .23. I definitely started out way too fast for me but I also proved to myself that I'm capable of holding it together. This was a good race for me and a huge 10k PR! Maybe after TOU I will focus more on these shorter distance races. I actually felt really good & strong today and never even had that I want to puke my guts out feeling. I just focussed on running a controlled effort and think overall I ran a smart race.
Just a 1 mile cooldown jog and then my parents gave me a ride back to my house.
PM: Just 1 mi with the pup. It is still just too hot for her. 9:30 pace |
| Kinvara 2 Purple Miles: 9.50 | Saucony Mirage Blue Miles: 1.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
8 miles easy Santaquin Orchard Loop. It is starting to feel like fall in the mornings.
I am not very sore from the 10k yesterday but still took it really easy.
20 minutes upper body weights.
PM: 2 miles easy
|
| Orange Mizuno Waves Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 1.00 | 9.00 |
|
brrrr when did it all of a sudden go from hot to cold in the mornings? I'm going to have to pull the gloves out here soon. :( 7.2 miles along the typical orchard loop. Started slow and naturally picked it up a little throughout the run. Felt great this morning for some reason and finished with a 6:51 mi that felt smooth and easy.
15 minutes working on my massive muscles...
PM: 2 miles easy, planks & pushups. So cold in the morning so hot in the afternoon...I'm getting confused! |
| Saucony Mirage Blue Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
|
6.5 miles easy Santaquin Orchard Loop. Naturally picked up the pace towards the end of the run. I am actually loving the extra half hour of sleep I am getting this week. My body was ready for this cut back.
Still debating the SF 5k on Sat. My left hamstring bothers me when I run fast and lengthen my stride and I just don't want to do anything stupid. I'll most likely wait until Sat morning to decide on the race.
PM: 2 miles easy with the puperoni. |
| Saucony Mirage Blue Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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First time in such a long time that my alarm did not go off and I did not naturally wake up. I finally woke up when I noticed there was light outside....6:50am Glad I'm tapering! :)
7 miles on my favorite orchard loop. I threw in some strides to test out the hamstring and everything felt okay as long as I kept it controlled and my form in check. My hamstring only bothers me when I sprint and overstride which I shouldn't be doing anyway.
I will likely jump in on the 5k tomorrow. For $15 I think it is worth a good workout (even if it is just a tempo) and I am confident that I am smart enough to reel things in at the first sign of pain. The marathon is the goal race and the 5k is just a tune up to stay sharp.
PM: jogged for 10 min with Izzy. Such a nice night! |
| Orange Mizuno Waves Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.20 | Calories: 0.00 |
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| | Race: |
Spanish Fork 5k (3.107 Miles) 00:18:48, Place overall: 2, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 8.00 | 3.10 | 11.10 |
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Whoa how did that happen? I'll write more later but I am very pleased with the sub-19 and new 5k PR! :)
Alright I wrote a long report yesterday and my computer died on me twice so here we go again. Luckily you'll get a shorter version. I signed up for this race Friday night after waffling back and forth about whether to run it. 2 races in 1 week? hamstring bothering me a bit? I finally just decided to go for it and run it smart. I knew that if I didn't overstride the hammy would be fine. Friday night before I went to bed I quickly looked up the pace for sub-19 and then I proceeded to throw up in my mouth. Having done no real SW in the past few months (because of the hammy and marathon training I've stuck to tempos) I really didn't think I could even run 800 meters that fast.
I got to the race early and ran the course as a warmup. I like to do this because I am OCD and like to know exactly what I'm up against. I did some strides and felt pretty good. I was so happy to see Melody at the start. This was a very small 5k and I was worried about having to pace myself but when I saw Melody I knew it would be beneficial for me.
Mile 1: Melody and a group of about 5-6 guys started out in front and I positioned myself right behind them. I felt good and went through the first mile in 6:01. This mile was really flat with a few turns.
Mile 2: This mile was the toughest with some gradual uphill and the turn around point that slowed me down just a bit. I caught all of the guys in this mile and ran it in 6:10.
Mile 3: This mile was a complete suckfest and I just did my best to keep Melody in sight. I honestly did not look at my garmin the entire race because seeing 5's flashing on it just completely freaks me out. So I just let Melody do the pacing and pushed to keep her in sight. There was a small hill at 2.8 and I grinded up it as fast I could 6:04. I am incapable of doing math while moving fast and had no idea how close I was to sub-19 so I just ran as fast as I could finishing the final .1 in 32 seconds 5:10 pace.
I was completely in shock and elated when I stopped my watch and saw my time. What the heck I truly couldn't believe it! It was really good for me to prove to myself that I was capable of more than I gave myself credit for. A big breakthrough race for me and I am very happy with how things turned out. Spanish Fork Running group put on a great event and the course measured exactly 3.11 right on! After the race I cooled down 3 miles with Melody and Brandon (who rocked the half marathon) and then got to hang out with Teena, her daughter Sophie (who placed 6th overall female), her husband Ryan, and Smooth and her husband Larry. It was a great morning surrounded with great company!
Final Thoughts: The limitting factor for me yesterday was a lack of training at my VO2 max effort. Physically my legs felt great but my breathing was definitely labored because I simply am not used to running that fast. I really think I can add 50 seconds per mile to the time from yesterday 6:53-6:58 and hold that pace for TOU this Saturday.
PM: 2 miles jogging with the pup. |
| Kinvara 2 Purple Miles: 9.10 | Saucony Mirage Blue Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
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5 miles around the orchard loop nice and easy. 1.5 mile at the track with Izzy. I ran slow this morning but I feel fine after the 5k from Yesterday. Teena taped my hammy with KT tape after the race yesterday and it feels better than it has in awhile. No pain at all.
My computer crashed on me yesterday (it is like 7 years old) and will only stay up for about 10 min at a time before dying so hopefully I'll get a race recap up today. I have been reading reports and commenting from my iphone which is a complete pain in the butt! |
| Saucony Mirage Blue Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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6 miles easy along the typical loop. I was only planning 5 but had to wait for a train and decided to jog around while I waited instead of just standing there. Second day in a row that I have been too slow to beat the train.
Planks/pushups |
| Saucony Mirage Blue Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.70 | 4.00 | 7.70 |
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2 mile warmup and then 4 mile tempo 6:42, 6:39, 6:28, 6:35. 1.7 miles back to my house. It took me a minute to transition from the 5k/10k all out effort I was used to last week to the HM/MP effort.
Anyone coming up to watch TOU that wants to run me in the last 6 miles? I'll buy you icecream for life!!
A great reminder of why Slowing down the easy days is so important! If Elite runners are running 8:30-9+ pace on their easy days than I darn well should be too.
A few of my favorite points:
- “The key to racing fast in the marathon is lots and lots of slow miles.”
- you have to learn how to run slow…. just like you learn to run fast!
- By going this slow on my easy days, I felt refreshed on my hard days and could crank the pace/effort harder than I ever had.
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| Kinvara 2 Purple Miles: 7.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.30 | 0.00 | 6.30 |
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5 miles nice and easy around the typical loop. Feeling good and loving all of the extra sleep this week. :)
planks/pushups
My marathon plan for TOU: "Act like a horse. Be dumb. Just run." Jumbo Elliot PM: jogged with the pup for 12 minutes. 1.3 miles?
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| Saucony Mirage Blue Miles: 1.30 | Orange Mizuno Waves Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.50 | 5.00 |
| I really should have just stayed in bed this morning. .25 mi into the run I lost my contact and was running with one eye opened literally! As luck would have it for the 3rd time this week I got stopped by another train......seriously the train system in Payson is out to sabotage my taper plan. I thought about asking one of the cars waiting if I could jump in and warmup while I waited.....but that seemed too creepy so instead I just jogged around in an attempt to stay warm while the longest train in the history of the world passed! My 4 mile + strides run turned into a blind 5 mile disaster. haha! I did pick up the pace for the last 800 and felt good. :)
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| Saucony Mirage Blue Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
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2.5 miles. I'm headed up to Logan after work today with my sister and her family. One more sleep on Grandma's couch and then it's time for the main event.
I've done the hardwork and now all I can do is sit back, relax, throw my hands in the air and enjoy the ride. :) |
| Saucony Mirage Blue Miles: 2.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
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| | Race: |
Top of Utah Marathon (26.2 Miles) 02:58:45, Place overall: 5, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 0.00 | 26.20 | 26.20 |
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I have so much to process about today's race but I wanted to update for those that are not on facebook and are just dying to see my time. haha!
I cannot even begin to express enough gratitude to everyone on this blog. Thank you, thank you, thank you for believing in me enough to make me believe in myself. More to come.....but probably not until Monday because my home computer crashed on me last week.
All that really matters is that I won a Moose Trophy! :)
I borrowed a friend’s laptop and feel like I need to get this report written while everything is still fresh on my mind. I went into this race quite frankly not exactly knowing what to expect. When I would tell someone who hasn't seen my training my current PR was 3:12 and I thought I might be capable of breaking 3 just three months later they would laugh in my face. But the truth is I (and those that have seen my training) knew that it was absolutely possible. Sure it was scary and maybe a risk but after I read Jake's quote on Friday "If you live cautiously, friends will call you wise, you just won't move any mountains" it really resonated with me and I realized that I really had nothing to lose. I could go out cautiously and just run a PR or I could compete for top 5 and go for sub-3....I wanted to compete!
Now onto the race. I rode up to the top on one of the later busses with my friend Janice and Smooth was on my bus as well. Such a fun ride up with no real talk about running. Just chatting about life, family, ect...perfect distraction. Once we got to the top I noticed it was about 6:40 and I only had 20 min. No problem. Quick porta potty stop and then down to the start line. In the rush to get to the start I accidently threw my iPod in my drop bag...oh well no big deal I run w/o music all the time and really only brought it as a crutch that hopefully I wouldn't need. I have to admit that the start line was incredibly intimidating to me standing there amongst an entire plethora of amazing runners. I felt out of place but Jake was good to calm me down and tell me I was running completely under the radar and people were in for a surprise today. That gave me the little boost of confidence I needed and I oddly felt relaxed.
From the start I positioned myself with a group of people that indicated they were going for sub-3. Perfect maybe I would have a little pack to work with. The pack would not last long but it was beneficial while it lasted. I started out as 7th female which seemed like a good position. My plan was to run 100% based on effort. I am very good at pacing myself and knew exactly what effort level I was going for. The first 5 mile splits 6:36, 6:38, 6:37, 6:43, 6:45. By mile 5 I had moved to 5th place female and I was bound and determined to hold this position. Everything felt easy my breathing was completely controlled and I was running consistent and just enjoying the canyon. Fall leaves and perfect temps!
Miles 6-10 I ran with Ryan from Boise. He had a PR of 2:58 and our paces were matching perfectly. I thought maybe we could work together the entire race. I got to know him quite well over the next 4-5 miles and both of us were running very relaxed. 6:46, 6:42, 6:27, 6:35, 6:42. I never once tried to figure out splits but Ryan indicated that we were averaging 6:41 pace up until this point.
Unfortunately Ryan dropped back right before mile 11 and the rest of the race would basically become a solo effort. Miles 11-halfway point 6:40, 6:27, 6:22. From memory I think I hit the halfway clock right at 1:27:38. I saw James at the halfway point aid station and was concerned. He reassured me that he was okay and that I looked incredibly strong. His encouragement was a great boost and after basically running a new half marathon PR in the marathon I carried on feeling pretty darn good! The theme of the race for me yesterday was relax. Don't try to strategize, overanalyze, or questions yourself....just relax and run!
And with that I just kept running by myself down the canyon. How could there be 3,000 runners in this race and I am all by myself? There was an awesome tailwind through miles 11-15ish and I literally felt like I was flying. It was fun! Miles 14 and 15 came in at 6:14, 6:27. Seeing the first cheering section at mile 14 was a huge boost and I was feeling great. I really love this section of the race but it was also at mile 15 that my feet started burning. I knew this was coming but I was hoping it wouldn't present itself with 11 miles to go in the race. Crud! To make a long story short I run on my toes when running downhill/uphill and have metetarsalgia. I wore inserts and was hoping they would be enough to protect my feet but alas they were not. I am used to running through this but knew I needed to slow my pace and lighten my landing if I wanted to finish this race.
Physically I still felt great but I slowed down my pace through miles 16-20. 6:49, 6:46, 6:46, 7:03, 7:11. I had a biker pass me at mile 16 and she told me I looked way strong. I told her my feet were on fire and asked if she had any Motrin. She said she would ride up to the aid station at mile 17 and see if they had any. Thank you random biker! She road back to me and told me they had it ready for me. I was so incredibly excited to see my cousin Travis when I ran into mile 17. He was ready with my 1 200 mg Motrin and a bottle of Gatorade. Travis ran with me for a half mile and was incredibly encouraging. I thanked him, took one more swig of Gatorade and carried on. At mile 18 I was shocked to see my family. I was not expecting them until mile 20 and this was such a pleasant surprise. My feet were absolutely killing me and as I flew passed them I shouted IB profin 800, IB profin 800! The 200 mg was great but I knew it was not going to cut it. The hills through miles 18-20 that I didn't even notice when I paced the half were definitely apparent this time around. With my feet killing me at this point I just kept reminding myself to relax. I just needed to relax!
Out of some freak miracle my parents had 1 IB profin 800 in their car and handed it to me at mile 20. I fumbled and dropped it but knew it was worth losing seconds to turn back and grab it. I quickly swallowed the IB profin and carried on. My family was seriously awesome and basically met me at every single mile until the end of the race. This was huge as still with the exception of about 2 guys I kept leap frogging I was still running solo! Miles 21-23 were probably the toughest of the race for me. 6:49, 7:02, 7:19. My feet were just really bothering me and every step hurt. I knew I would be okay once the ib profin kicked in and just had to mentally distract myself from the pain. My Mom road her bike with me for a little bit during miles 21 and 22. She was encouraging but kept getting in my way and was having a hard time keeping up so it was decided that she needed to just go back to the car. I'm told from my Sister and Dad it was quite comical watching her try to keep up with me. They were both laughing hysterically when I ran into mile 22 about 1 minute ahead of her. haha leave it to my family to find something funny about the last 6 miles of a marathon. Seeing them laugh helped me to relax and I just started laughing too and thanked them for being there. Love my family!
My feet felt 100 times better the last 3 miles once the medicine kicked in but I realized for the first time that my quads were shot. Every little incline hurt but one thing never changed for me in this race and that was consistency. My legs were locked into the effort at this point and baring a catastrophe I was not slowing down! Miles 23-26 paces were 7:06, 6:58, 7:00. I saw my family for the last time at mile 24 and thanked them again for the support as I ran towards main street. The little hill at the end of mile 24 looked intimidating but once I got to it it really wasn't so bad and was over before I knew it. It was after I reached the top of the hill and the 25 mile aid station that I realized that sub-3 was not only possible but it was going to happen. I was overwhelmed with confidence and just kept telling myself to relax and finish strong! I was not going to be satisfied with 5th place female I wanted sub-3!!
The last 2 miles of this race are hard, daunting and painful but I was so incredibly focussed. I dedicated mile 25 to a girl from my hometown who was recently in a terrible car accident and paralyzed. Whenever my quads would scream I would remind them how grateful I am that I can feel them and I ran for Sam. The last mile was all for Trevor. The pain was intense but I managed to pass two guys in this mile and oddly still felt relaxed. I kept wondering where in the heck the finish line was? It is totally a blind turn there at the end and I was way to focussed on running to look at my garmin so I didn't know where I was time wise until I saw the clock. Jake & Andrea were there cheering for me. Jake told me to get up on my toes (yes I heard that), Andrea told me I was going to get 2:59 and to push it, My Mom was screaming, My Dad and Sister were waiting right at the finish line and I was bawling like a freaking baby! And now I am bawling again as I relive the moment. Had I seriously just broke not only sub-3 but sub-2:59 with time to spare? I was elated and just so incredibly proud! I had medics come jumping up to me at the finish because I had tears streaming down my face but I assured them I had absolutely never been better! What an incredibly journey! No pace band or strategic pacing plan just good hard consistant running! 24 hours after the race I am still smiling and everything still feels extremely surreal to me.
It was exciting to talk to people after the race and hear how well everyone had run. Jake running a solo effort and winning his first marathon! So deserving and so happy for him. 4 girls breaking 2:55? What? Wow just some amazing runners out there yesterday and so cool to say I was in the top 5! After the race we walked up to my Grandma's house .25 mi from the park and then went back for the awards ceremony. I was so excited to place 5th. Not because of the little bit of cash I won but to be standing next to 4 incredible women I admire so much and realizing for the first time that I am turning into the real deal. I am not getting cocky here....I know exactly where I stand but I am going places and that is exciting and proof that you do not need a HS or College running career to be a great runner. I started running when I was 23 and ran my first sub-7 minute 5k about a year ago and a year later I ran a sub-7 minute marathon! I am not saying this to boast myself or because I think I'm awesome but because I am proof that a lot of hardwork, smart training and dedication pay off!
Lastly it can not be reiterated enough how much I appreciate the support from this blog. So many of you have helped me to realize my potential and taught me how to train right. Without your encouragement and belief in me I would be no where near where I am today with my running. So thank you, thank you, thank you! And now I will sign off from the longest recap ever and move on to reading all of the reports I've been dying to read. :) |
| Kinvara 2 Purple Miles: 26.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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Slept in really late this morning and didn't even get going until around 11am. Took the pup to the track and walked a mile. I felt okay and decided it may be beneficial to jog for a bit. I was only planning a mile but ended up with 3 in barely under 30 minutes. I feel really good and not necessarily any better or worse than I felt after UVM. The quads are sore of course but nothing abnormal which is good. The key now will be recovering slowly and being smart.
The rest of the day may qualify in my top 10 laziest days ever. I literally sat around the house and watched movies on TV while icing, napping, and eating. A true day of rest! |
| Saucony Mirage Blue Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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3 miles, 8:58 pace. I actually feel pretty good which only means I need to practice better self control this week and not do anything stupid!
More marathon thoughts: I didn't want to make my race report any longer than it already was so I saved some crap for today.
- Nutrition/Hydration: I'm sure nobody really cares about this but I like to have record for myself. It is good to look back and see what I did when things work correctly. Breakfast was a bagel, banana, and 20 ounces of gatorade. At least 55 grams of carbs. I took 3.5 gels throughout the race at miles 9, 15, 20, and half a gel at 24. I drank plenty of fluids....maybe even too much for the cooler temps. But knowing my high sweat rate and history of dehyration I would rather be safe than sorry. Having my family on the course with water bottles the last 8 miles of the race really helped and made hydrating feel easy. Between the gatorade and gels I'd estimate that I took in about 700 calories throughout the run.
- Now that I have officially set a PR in every single distance including PR'ing in the marathon 3 times I think I can (maybe) officially retire the "PR outfit"? I am the most superstitious person ever and have drawers of cute running clothes but just haven't been able to stray from the PR outfit!
- While I'm on the topic of clothing I'd like to blame my marathon brain on the fact that I ran with one arm sleeve up and one down for the last 16 miles of the marathon. Seriously hilarious...wow! And for those that have asked the arm sleeves are $1.00 socks that I cut off...to make into arm warmers. I had full intentions of ditching them after the first few miles.
- My garmin measured 26.5 miles which clearly the course is certified and is only 26.2 and if I'm really that stupid and ran my tangents that badly than I'm just an idiot. The more likely explanation is that the satelite reception in the canyon was off. Anyway the point is I need to learn how to auto lap on my watch because being that far off of the course markings really messed with my head towards the end. The main reason I am upset about this is since I measure .5 instead of .2 it shows that I only mustered up a wussy 6:28 pace for my final kick. I'm pretty sure I was going faster than that for the actual .2 and I'd really like to know my split!
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My half splits I think (garmin was off and my chip did not register at the halfway mark)were 1:27:38/1:31:07. A positive split was inevitable on this course but I have to wonder how much the feet pain through miles 15-23 slowed me down. I guess I'll never know and will just have to run it again next year to find out.
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My feet are fine now and it is frustrating that this happens when running hills/distance. I'd like to get it figured out before I attempt another marathon. I need someone to watch or video tape me running hills and try to pinpoint what it is I'm doing wrong. I might not be able to change my form but I'd like to try to figure out if that is possible. I've also heard that the Newton brand shoes offer more support in the forefront so maybe I'll experiment with trying some different shoes as well.
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I did not give any credit in my report yesterday to the amazing organization of the event. TOU truly has it all figured out and if it weren't for the Moose on the road I may have strayed off course towards the end. "Just follow the moose", and "Common you can make it to the next green Moose" may have gone through my head more than once...
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I had created dedication miles before the race for miles 18-26 and as cheesy as it is I think it really helped. 18-20 were ran for my training partner in crime JulieC! She always makes me go fast at the end of a LR and I just pictured her by my side and us running fast together just like in training. This is also when the feet pain was intense and I know Julie is constantly running through pain so it helped me to focus. 21-23 were for my friend Julia who was running a 50 mile trail race in Wisconsin at the same time I was running a marathon. 23-25 were for my family and ironically this is were I saw my family the most so that helped. 25 was for Sam and 26 of course for Trevor.
Okay enough crap for now. Tomorrow I will bore you with my post marathon recovery rules. I do not have an Andrea at my house so you all will have to hold me accountable! ;) |
| Orange Mizuno Waves Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
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4.5 miles farm town loop, 8:53 pace. So cold on the run I probably gained weight!
If I want to be more competitive with my running I probably need to learn to be more serious and quit hamming it up for the camera.....I've looked through everyones pictures and apparently I'm the only one that feels the urge to throw my hands in the air whenever I see a photographer. :) PM: 15 minute walk with the pups while my nephew is asleep (am I a terrible babysitter?) After several hours of day time soaps I was going crazy and the dogs were driving me crazy! Reverse Taper Rules: Week 1: No jogging longer than 40 minutes (except maybe sat?) & nothing faster than 8:30 pace. Week 2: Nothing longer than 60 minutes & nothing faster than 8 pace. Post paces on FRB to stay accountable, have fun, get lots of sleep, find new friends to jog with, and eat plenty of good food! Anything I should add?
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| Saucony Mirage Blue Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| What a morning....lets just say there was enough walking involved in the 4 miles to make me late for work! Random pain in my upper right calf/outside of the knee area. Very, very odd and almost just feels like a big giant knot but it was painful enough to have me doing the walk of shame by 2.5 mi into the run. I'm not jumping to any conclusions quite yet but this was definitely more than just fatigued post marathon legs. |
| Saucony Mirage Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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50 min on the elliptical at the club house. The radio at the club house is broken and I couldn't find my ipod so I spent the entire time contemplating a plan to come up with enough money to buy an Elliptigo. I didn't come up with anything but it was a good distraction.
Short walk with the pup. I jogged for 10 seconds (Izzy really wanted to chase a bird) and the massive knot seems to have moved to directly behind my knee and it feels like my lower leg may detach from my upper leg if I keep going. I foam rolled again trying to work it out but I think I need to buy a tennis ball because the foam roller just isn't getting deep enough. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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60 min on the elliptical. Much more tolerable today because I had my new People magazine to read and my ipod. :) Sure is hard spinning around endlessly on that thing when the weather is perfect outside though...
Short walk with the Pup and 20 min weights at home.
The leg is not any better and I have a bad gut feeling that this is more than just a minor setback. I have a really high pain tolerance and when jogging or walking downstairs the pain is pretty high! It's really hard to know though and in some ways it just feels like something needs to be popped back into place and everything would be okay. Either way the silver lining is that walking and cross training do not seem to iritate it. Looking back at my training in 2012 this is only the 3rd day I have taken completely off of running so I really have no room to complain. I also have no races coming up so a short break might actually be a good thing. I am not saying any of this is good but I'm really trying to be optimitic and celebrate the fact that I've had a great year and some time off (granted it's nothing major) is okay and maybe even necessary. I'm going to get a bike from my parents house this weekend so hopefully that will help with the cross training.
I also talked to Jorge and he agreed with Bonnie & Bam that I should not foam roll or try to work things out on my own. Initially I thought the pain was all in the upper calf but now that it is more apparent in the lower outside of the knee I need to be smart and not make it worse. Thanks for listenning to my ramblings! :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Yay I have internet at my house again. Oh happy day! It is slower than tar but man that was a rough 10 days without internet. Now to explain the 6 miles.
AM #1: I got in my car this morning to drive to the gym and just couldn't bring myself to do it. It was such a beautiful morning and I didn't care if I just had to walk for an hour I wasn't going to be stuck in a nasty gym on a Saturday morning. After massaging out my upper calf with the techniques that Allie and Bam both suggested I thought just maybe I had worked something out and wanted to experiment. So I went with the Andrea Gallo technique and walked a half a mile and then gradually added jogging. I have to admit that it still ached pretty bad for the first half mile of jogging but after a half mile the pain seemed to turn into just a dull stiff niggle in my upper calf. I continued with the walk-jog technique for 3 miles and then just jogged the last 3. I don't think I'm completely in the clear by any means but I do think that whatever is going on is in the calf and not the knee but the knee is the area most effected. I also think it is just a knot and although I worked most of it out there is still a nagging niggle! 6 miles in exactly 60 minutes not including the first half mile that I walked. AM #2: Took Izzy out to a trail in Salem afterwards and walked 2-3 more miles. I'm pretty sure my entire 8.5 mi today took me almost as long as the marathon last week. But I did enjoy it! Perfect weather today and I'm antsy to get back outside and go for a hike or something. I'm planning to get a deep tissue sports massage tomorrow and hopeful that it will work out the knot that seems to be causing all this pain. Even if it does I'm taking it easy for 2-3 maybe more weeks. It was so dang nice to just sleep in this morning and feel like I had a real Saturday! It's been awhile since I haven't either raced or been way focused on training and I really enjoyed it. PM: Went for a hike up Payson canyon with the pup. Wow, wow, wow it is absolutely gorgeous up Payson Canyon right now.
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| Orange Mizuno Waves Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| |
| Orange Mizuno Waves Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.30 | 0.00 | 2.30 |
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45 minutes clubhouse elliptical. I read people magazine and the time flew by.
Jogged slowly for 20 minutes 2.3mi. I'd like to say that the pain is gone but it's not. I think it's just becoming more tolerable and I'm sure the IB profin 800, and heating the area with a heat pad before running helped. I just wish I could pin point if it's coming from the knee or the upper calf. It hurts on the outside of the knee in the morning and when walking downstairs but once I get jogging the pain moves to the upper calf. I'll just keep up the RICE method for the rest of the week and keep on keepin on. |
| Orange Mizuno Waves Miles: 2.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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20 min warm-up on the elliptical, went home and heated the leg for 10 min and then jogged 5 miles. 4 by myself and 1 with Izzy. My leg felt better today but it is still just an awkward lingering pain like I can't fully extend my right leg and couldn't run faster than an 8 min pace if I was being chased by a bear! Fortunately I can still out run most of the horses, goats, & llama's I encounter along my loop and I'm incredibly content with running as slow as I need to for as long as I need to.
I have no idea how I ran a sub-7 pace for 3 hours just 10 days ago.
PM: Josse massaged and scraped my leg really good for me after work today. I totally owe her because I feel so much better! I still believe this weird pain although noticable most in my outer knee stems from my calf. I jogged for 20 minutes tonight with the pup and almost felt normal. It felt so nice to run pain free that I wanted to keep going but luckily Izzy completely tuckers out after 2 miles and it was a two a day for the poor pup with the 1 mile this am. :) Still some little niggles but no pain! |
| Saucony Mirage Blue Miles: 2.00 | Orange Mizuno Waves Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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20 min elliptical warm-up, 5 mi loop.
I have officially decided (and now I'm officially making it public) that I am going to take the remainder of 2012 off of racing. I had thought that maybe I would come back from TOU and try to improve my 5k/10k/HM times. But I have since reassesed and realized that I will most likely benefit more from giving my body 2-3 months off (hobby jogging) and coming back strong and healthy in 2013. 2012 has been a GREAT year for me and I haven't really taken a break from training at all so it is time. I've been nursing some small niggles (metetarsalgia, hamstring, & now right leg knee/calf) all Summer and it's time to give my body an extended break. I think I have more potential as a runner but I also feel I'll have a difficult time tapping into it unless I take a break. The timing is also ideal since I despise treadmills and hate running in the dark alone. Maybe I'll get ambitious and learn how to do a pull-up or start those Independent study courses I'm enrolled in.....meh!
PM: typical 2 with the pup. Today we finished in 18:30 which is a 1:30 improvement on yesterdays time. I have a whole in my last pair of Mirages. :( I should really look into the whole barefoot thing because I am so hard on shoes! |
| Saucony Mirage Blue Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Same old 5 mile loop. brrrrr I should have worn gloves!
PM: Gym weights, 1.5 mi walk with the pup while talking to my brother, 1 mile jog! Feeling good today pain wise and I haven't taken IB profin at all the last 2 days so that is a very good sign. :) |
| Saucony Mirage Blue Miles: 5.00 | Orange Mizuno Waves Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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7 miles. Longest post marathon run and the best I've felt since the marathon. I can't believe how big of a toll TOU took on my body compared to Boston and UVM. Perfect temps this morning and I really enjoyed the run. It took almost an hour so I'm still taking it nice and easy. I am fully committed to my plan of taking the rest of the year off. :) |
| Orange Mizuno Waves Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 miles in Moab |
| Orange Mizuno Waves Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles up to the golf course in Moab. Most of it with Kevin. |
| Orange Mizuno Waves Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 mile loop, 8:33 pace. My right leg was killing me today and I just kinda felt like crap in general. I probably just have a vacation hang over. Oh well you win some you lose some. |
| Orange Mizuno Waves Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 114.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.20 | 0.00 | 6.20 |
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5.2 miles out & back. In a lot of pain the first 3 miles today. :( I even heated my leg and foam rolled before I ran. Waah, waah, waah..
Planks/pushups
I need to find a new hobby or some new friends or something. I'd just start going to the gym and cross training but I hate leaving my poor pup more than the 9 hours I already leave her each day. Life is just so hard....haha okay it could really be a lot worse!
PM: 1 mile with Izzy, and then some walking. Felt way better tonight. ITBS rehab. |
| Orange Mizuno Waves Miles: 6.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
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Gym workout - it hasn't changed much same old meat heads.
30 min weights......errrr ah standing in the weights area. Lots of exercising my mouth. Thats what happens when you take a 6mo hiatus from the gym everyone and their puppies wants to chat.
40 min elliptical action.
3.5 mi treadmill action, 0% incline. The first .5 mi was painful but it got better and oddly enough the faster I run the less pain I feel. I hate the treadmill but I might be sticking with it more for a bit since it's a nice flat surface and if I'm in pain I can always push that nice red "stop" button. And I can people watch....always entertaining.
Best part of my day was wearing the new red skinny jeans my Mom bought me while I was gone to Moab. I LOVE fall fashion!
PM: 2 miles with the pup. |
| Orange Mizuno Waves Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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45 min clubhouse ellipitical. I found a radio station that worked so that was exciting.
3 mi hobbling around the neighborhood. I feel like a freaking gimp!
PM: 2 miles with the pup. ITBS Rehab and stretching. |
| Orange Mizuno Waves Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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6 miles in the bitter cold, 8 min pace. brrrrr my hands are still frozen. I went and got tortured (scraped) by Josse yesterday and so I felt better this morning but there is definitely still something not right. Today the pain was in my right shin/calf and seemed to get better the longer I ran. Was only going to do 4.5 but I didn't really feel warmed up until I hit mi 4.
Good Luck to everyone running St. George tomorrow! I am so glad I'm not running it but so incredibly excited for everyone.
PM: jogged a mile with Iz and then walked a mile. Such a nice night! |
| Kinvara 2 Purple Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.20 | 0.00 | 8.20 |
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7 miles with Merri & Lily. Such a fun morning! Running has been depressing for me lately so it was so so nice to run with these sweet girls. The pain in my right leg isn't getting any better and I'm going to try and take a week off of running.
30 minutes weights at the gym. Anxiously waiting to here how everyone did at SGM. EEEEEK!
PM: 1.2 with Iz |
| Kinvara 2 Purple Miles: 8.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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Track with Izzy. 3 minimally painful miles. :) Lot of icing, self massage, stretching, ect yesterday and maybe it's helping? I am still going to be smart and just stick to mostly cross training this week.
5:45 am Spin tomorrow. Yikes I'm nervous!
PM: Family track night. I biked 2 miles and walked about 1.5. My parents are in a competition to see who can get the most miles in this weekend. My Dad is at 10.5 (all walking) and my Mom is at 15 but she is counting her bike miles so I think it's cheating. Fun night with the fam! |
| Orange Mizuno Waves Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
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| | Race: |
Sam Guillory "FUND" Run (3.2 Miles) 00:20:56, Place overall: 1 | | Slow miles | Fast miles | Total Distance | | 2.00 | 3.22 | 5.22 |
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45 min Spin class - my butt is sore! Spin is weird....I did not feel like I was working very hard but I was dripping sweat by the end so apparently I was. Great low impact cross training! The only problem is most days it starts at 5:15am and that is just a little too early for me. The 5:45am class was perfect!
20 min weights
2 treadmill miles. Felt really good to start and then Bam.....pain! So I quit.
Charity 5k tonight to raise money for a girl from my hometown that was paralyzed from the neck down in a car accident. I will be working on my pacing skills.....someone give me an exact time to shoot for?
Happy Columbus Day! It's been a day of discovery alright!
- I discovered that Spin is hard and hurts your butt! Seriously wow.
- I discovered that you should never start at the very back of a 5k with 200 people and half of them with strollers and dogs.
- And most importantly I discovered that you should always listen to the course directions even if you think you will take last place.
I had zero intent of "racing" this race....heck I've literally been dragging my right leg around and not ran one sub-8 minute mile since TOU. But my brain has issues and honestly running fast with this stupid injury feels better than jogging. I started way in the back thinking there would be a bunch of HS kids and I would just run with my friend Alisha and hangout. I truly felt like I was barely jogging but somehow after the first mile and swirving past about 100 little kids and strollers I was in the lead? I felt good so just decided to run what felt like a comfortable hard effort. I was in the lead so as runner instinct would have it I didn't want to lose it! I promised myself that if I had any pain at all I would be smart and stop or slow down. I did not know the course at all and kept running when I was supposed to turn adding an extra .1 mi according to garmin. The cop had to chase me down and redirect me and somehow I was still in the lead? Nephi people seriously need to get in better shape because the fact that I was winning a 5k running slower than marathon pace was just ridiculous! Didn't look at my watch once and just ran by feel. Jogged it in at the end because it finished on gravel. 7:05, 6:40, 6:08, 6:15
Moral of the story: If your injured just run fast and it will solve the injury? Just kidding I am not getting too excited and sitting here icing as we speak. I think it just felt so dang good and smooth to run fast that I was able to shut out any sign of pain. Who knows running injuries are so weird! |
| Kinvara 2 Purple Miles: 2.00 | Orange Mizuno Waves Miles: 3.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Gym Workout: 1 mile on the treadmill just to asses the damages of yesterdays stupidity. Fortunetely felt okay. The knee pain is still very much there but it is bearable.
30 minutes weights including ITBS rehab.
8 miles on the elliptical, 55 min. Resistance between 9-12.
Pm: 3 mi on the river trail in SF. Wasn't going to run but I had a stressful day at work and needed some mental health miles. |
| Saucony Mirage Blue Miles: 3.00 | Orange Mizuno Waves Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Did a workout on the elliptical at the gym this am. 10 min warm-up and then 10 times by 2 min on/1 min recovery. Kept the speed the same and bumped the resistance up to 14 for the on min. This was way harder than running and I was dripping sweat. 7 mi in 50 min. iTBS rehab and a little weights Am 2: 3 mi in the jogger with my nephew. |
| Orange Mizuno Waves Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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Gym Workout: 20 minutes weights
5 miles on the treadmill. Treadmills are freaking dangerous everyone! I was just running along this morning excited because the pain in my knee was minimal and I actually sorta felt like a normal runner and like just maybe I could muster up 13 miles this Sat for the Fittest State race. Then all of a sudden the TV went fuzzy and the volume died.....okay whatever I can deal with that. Then the treadmill started screeching and smelling like it was on fire? I should have stopped at this point but was really close to 5 mi....and who wants to stop at 4.83......so I kept going and poof the freaking treadmill engine like completely blew up, every thing went black, and it died.....and still smelt like smoke. Yikes! So my fear of treadmills that I got over for like 2 days in now back in full force. Crap it's going to be a long winter.
PM: 2 miles no garmin. Probably slower than tar but I could really careless because physically I felt really good on both of the runs today. My stomach was another story tonight but I didn't even care because it felt so good to be running pain free. :) Maybe this low miles and cross training shinanagans crap is actually working. I'm going to stick with it all winter long... |
| Kinvara 2 Purple Miles: 5.00 | Orange Mizuno Waves Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
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5.5 miles of misery, 8:20 pace. Felt so crappy I stopped and walked the last .25 to my house. haha I've had a bit of a stomach bug and just had 0% energy today. My leg was also bothering me more than I'd like to admit. Waah, waah, waah! I've got to get some calories in me today if I even want to think about covering 13 miles tomorrow. |
| Orange Mizuno Waves Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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My first ever DNS (did not start)! Was supposed to run the Utah Fittest State Half Marathon with Rachel and I was excited. But I had the stomach flu all day Friday and with my injury I was going into it knowing it was a completely foolish thing to do.
Woke up at 4:45am to get ready on Saturday and my energy was at 0% so I texted Rachel :( and went back to bed thinking I'd wake up in time for the 5. Woke up at 7am and went striaght back to bed clear until 10am. haha I was sick and needed my rest and for once in my life I actually made a smart choice since my leg was no where near ready for 13 miles.
Once I finally woke up I ran 4 miles down to the HS track where my Dad met me with the pups and I did 3 more with Izzy. 7 total. no energy at all and my leg started bothering me after about 5. So glad I didn't try to do the race. |
| Kinvara 2 Purple Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
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AM: Everyone was still gone to church when I got to my parents house so I decided to run. 5.25 miles out and back. I felt completely out of shape! But in case your wondering Sunday morning at 11:30am is the perfect time of day to run. The weather was awesome.
PM: Walked 4.5 miles at the track with my Mom & Dad and the pups. |
| Kinvara 2 Purple Miles: 5.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.25 | 0.00 | 8.25 |
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Gym Workout: 20 minutes weights
6 miles on the treadmill, 1% incline 8 minute pace. I have learned that I can go about 4.5-5 miles (or 30-40 minutes) before my leg starts bothering me. I am definitely making progress. Slowly but surely.
20 min ellpitical just talking nice and easy.
I can't believe it's been a month since TOU. It is pretty ridiculous how long it's taken me to recover from this one. But I must admit that I am really enjoying the downtime and laid back approach to training.
Does anyone in UT county want to run 5-6 miles with me tomorrow morning around 7-7:15am? I have to come up for a work meeting at 6am but should be done by 7.
PM: 2.25 miles easy. The weather does not get much more perfect than it was this afternoon. |
| Kinvara 2 Purple Miles: 6.00 | Orange Mizuno Waves Miles: 2.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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Work meetings at 6am and 9am with a 1.5 hour window in between. It's totally classy to go into work in running tights. :) 6.25 miles out & back in Provo canyon, 7:58 pace. My legs are so locked into an 8 min pace right now I'm not sure if I could go any faster or slower. Such a nice run with perfect weather and even some sunlight. I would have loved to have run longer this morning but I am really trying to be smart and the IT and right calf definitely start to become noticable after 30 min of running.
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| Orange Mizuno Waves Miles: 6.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Gym workout: 30 minutes weights. I even wandered around the gym aimlessly attempting to utilize the actual weight machines for the first time ever. I am really wanting to strengthen my hips, quads, calves, and well just my legs in general if anyone has any suggestions? I did my regular ITBS rehab exercises and then tried some abductor machine thingys.
8 miles on the treadmill. oops! Only planned 4 but I just kept going for some dumb reason. I did feel better but it was still probably a foolish choice. It took me 63 minutes so whatever pace that is. The IT band and calf are definitely feeling better each day but the dumbest thing I can do at this point is increase mileage and run through pain. I think if I handle this injury correctly I can be back up and running fast again soon enough. But if I'm stupid it could set me back a lot further. So don't be afraid to slip me a reminder to be smart every once in awhile. :)
Meeting at Willow Park in Lehi on the JRP at 5:45am tomorrow. 5-6 miles for me but you can go as long or as short as you want. Come one come all! |
| Orange Mizuno Waves Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.50 | 0.00 | 9.50 |
|
Awww 7.5 lovely miles with Julie & Rachel this morning on the JRP via Willow Park in Lehi. I was the closest to the meeting spot and was late because I am directionally challenged and cannot find anything in the dark. My car almost ran out of gas but I made it and loved every second of it! Thanks to Rachel for saving our bacon with the headlamp. We probably would have ended up running straight into the river without her. I forgot to pack running clothes and was sporting my Dad's XXL football underarmor shirt with a pair of shorts my Mom borrowed me. Quite the sight for sore eyes but I was very warm and it was a great morning chatting with friends.
PM: 2 miles. Beautiful Fall night! |
| Kinvara 2 Purple Miles: 2.00 | Orange Mizuno Waves Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
|
Gym Workout: 35 min weights - planks, pushups, shoulders, and ITBS rehab & stretches.
40 sweat-tastic elliptical minutes. Warmed up 10 min and then did 15 on/off intervals. Kept the pace the same and just bumped up resistance for the "on" minutes. 6.3 miles in 40 min and I was completely dripping with sweat.
3 treadmill miles, 8 min pace. I think I was just tired from the elliptical challenge but it felt hard and my IT was bothering me this morning. In hindsight I should have probably just stayed on the elliptical and tried to beat James record of like 19 miles in one hour.
5K tomorrow. I am 100% committed to my plan of not "racing" the rest of 2012 but depending on how I feel I'll probably shoot for a MP effort (which may end up being 7:30 pace). More importantly since it is the month of Halloween I do know I will 100% be dressing up. Costume ideas are welcome. |
| Orange Mizuno Waves Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.40 | Calories: 0.00 |
| |
| | Race: |
Hot Pursuit 5K (3.107 Miles) 00:20:28, Place overall: 5, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 5.00 | 3.10 | 8.10 |
|
I had a lot of fun at the race this morning. It definitely wasn't an easy course but racing without any pressure is sure enjoyable. I had three goals.
1. Beat Allie & Andrea's "jogging" 5K time from last week.
2. Run a negative split.
3. Keep my 4th of July hat on.
I successfully (barely) accomplished all three so I'm calling it a victory. I wouldn't go out on a limb and say it was easy by any means but the effort definitely felt right considering I've been a complete mess since TOU. 6:41, 6:32, 6:26, 5:52 for the last .1.
I felt pretty good during the slow 3 mile warmup and the race but the cooldown was a completely different story. My IT and right calf were killing me and I thought I might have to crawl back to the awards ceremony. It may not have helped that Kassi and Devra dragged us straight up a freaking mountain! But still it was ridiculous how terrible I felt.
I won a sweet jacket for dressing up like an idiot in my cutoff shorts & 4 leaf clover socks so all in all a successful day and definitely worth the trip up to the city! The best part of the day was definitely brunch after the race at Kevins. |
| Orange Mizuno Waves Miles: 8.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
|
8.5 miles in Mapleton with Pam, Josh, and Paul. Gorgeous fall morning, 8:35 pace.
Totally broke my Running Religion of never waking up early on a Sunday to run. I'll catch up on my sleep one of these days! I haven't run with this group in a long time so it was worth it and it was fun hearing all about their awesome St. George marathon adventures. |
| Kinvara 2 Purple Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
|
Gym Workout: 15 min elliptical warm-up
35 min weights - Worked shoulders, planks/pushups, ITBS rehab, talking...
5.5 treadmill miles, 1% incline 43 min. I got all the way up to 8mph (7:30 pace) and thought I might die. Funny how the treadmill is SO different than the roads for me right now.
PM: jogged 2 miles easy and then did some stretching and foam rolling. |
| Kinvara 2 Purple Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 2.50 | 7.00 |
|
Project break the treadmill rut. 10 x 400 with equal recovery. Kind of a weak workout but hey it's my first real attempt at speed (besides my pathetic 5ks) since TOU. I warmed up 1 mi and then got going. The first 2 were @ 6:27 pace, then 2 @ 6:10, next 2 @ 6:00-6:04, and the last 4 @ sub-6 pace and 0% incline. I thought I might die but I didn't so I'm calling it a success. It actually felt really good to run fast! My leg did not bother me at all until halfway through the cooldown mile. 7 mi in 53 min.
ITBS rehab and stretching
Injury Update: It has now been 5 weeks since TOU and I am finally feeling like my muscles are healing. My right IT band is still an issue and I just can't maintain any type of distance. Since speed does not seem to irritate it (whether I go fast or slow it starts to bother me after 40-45 min of running) I might as well use this downtime to focus on 1-2 speed workouts a week. I just need to be smart and avoid hills, cross train, and continue with the ITBS and stretching plan. |
| Kinvara 2 Purple Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.75 | 0.00 | 6.75 |
| 6.75 mi Santaquin Orchard loop. Did not wake up until about mile 5 this morning. My IT band did not bother me at all today. :) |
| Orange Mizuno Waves Miles: 6.75 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 1.75 | 5.25 |
|
Gym workout: 25 minutes lower body weights, planks/pushups, ITBS rehab.
5.25 treadmill miles. 10 min warmup and then 10 x 1 min on/off intervals. On's @ 5:52-5:56 (10.0-10.2mph) and off's @ 8:27. There were a few grab onto the treadmill so I don't die moments and this definitely wasn't easy but I did live to report about it. :)
20 min elliptical
PM: 20 min elliptical while watching Two and a half men. |
| Orange Mizuno Waves Miles: 5.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.75 | 0.00 | 4.75 |
|
40 min weights - worked triceps and then did weighted squats & lunges until my legs felt like jello. It did not take long! I am not racing this weekend so I decided I had no excuse to not start working my lower body harder.
ITBS rehab
30 min elliptical
4.75 mi treadmill, 1% incline 8:00 pace. I may have overdone it on the lunges because my leg started bothering me towards the end of the run. I just stopped and walked it out instead of finishing off the 5 mi I was planning.
This indoor cardio crap is getting old. Anyone want to run with me tomorrow? |
| Orange Mizuno Waves Miles: 4.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
|
13 miles with a bunch of crazies in Provo Canyon. I just cannot seem to stay away from the madness of the Halloween Half. New course and me and JulieC decided last minute to dress as Bathing Buties. Good times! I did not wear a watch but I think I finished in like 1:35-1:36? Ran the first 4 with Josse & then ran with my friends Steph & Holly pacing 1:40. A girl I know from my gym (Melissa) passed us at mi 6.5 and I asked her if she wanted me to run with her. She did and I instantly became the unoffical 1:35 pacer roping people in as I went. Only problem was I didn't have a watch at all so I was just pacing on feel and hoping I was staying on track. What a fun morning and I held up the entire 13 miles so I feel much more confident in pacing Snow Canyon half next weekend!
It was like a a great big runners party/reunion the entire race. My favorite part was the new out & back section they added because I got to see everyone and chat. :) So many familiar faces this morning and so nice to finally meet Angie after the race. |
| Orange Mizuno Waves Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 mi with Kevin in the big city. Ran from the avenues to foothill drive. There was a fair amount of climbing involved. |
| Kinvara 2 Purple Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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20 minutes weights
8 miles on the treadmill in 63 min.
I found out that Melissa that I paced Saturday finished in 1:35:04. Not too shabby for the unofficial 1:35 pacer without a watch. :)
PM: 2 mi up to the city building to pay my bill and then up to Smiths to buy a cucumber. Ended up buying a cucumber, tomatoe, and 2 bags of Halloween candy so I walked home and rewarded my efforts with 1 laffy taffy every half mile. It was a productive afternoon.
Halloween Spooktacular Fun Run: Lehi JRP via Willow Park at 5:30am. Bring your headlamp, or dress up like a christmas tree. |
| Orange Mizuno Waves Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
|
Cardio first today. 40 minutes elliptical
4 miles on the treadmill. 1 mile warmup, 2 miles in 13:20 (6:40 AP), 1 mile cooldown. Basically marathon pace for the 2 miles although it felt more like 5k pace today.
Lower body Strength training plan that Teena sent me. I couldn't remember all of the moves but think I did pretty good. It only took about 15 minutes and it really felt like I covered all of my lower body. Once I get better at it I will start adding weight.
Halloween Spooktacular Fun Run: Tommorow morning meeting at Willow Park in Lehi at 5:30am. Bring your headlamp, or dress up like a christmas tree. I'm bringing trick or treats! |
| Orange Mizuno Waves Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
8 miles on the Lehi JRP with Smooth, Karen, Karen's friend, Rachel, Chad & Rob. It was nice to finally meet Rob in real life! Running is so much more enjoyable when you have good company. It was a great morning and the 4:55am wake up call was totally worth it. I really like this route and one of these days I will have to actually run it in the daylight.
Chad & Rob decided to bust out a tempo and Smooth and the crew left early so I am left with an abundance of halloween goodies. We will have to meet up again so I can get you guys your treats. :)
Can anyone recommend a good pair of gloves for winter running? I was incredibly warm today except for my fingers which were freezing the entire time and still are.
PM: 2 miles easy. So nice out! |
| Orange Mizuno Waves Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
|
40 minutes elliptical
3 miles treadmill, no incline, 25 minutes. Felt like I got hit by a train this morning. I had no energy and think I might be coming down with a cold. My calves are also incredibly tight and I have no idea why? I actually contemplated just laying in bed and calling in sick to work, but then I remembered that I would just be calling myself since I am the Manager. I'm just glad I got a workout in because I'm a complete grouch when I don't sweat before work! |
| Orange Mizuno Waves Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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6 lovely miles around Orem with Josse. Perfect weather and company. Thanks Josse for letting me tag along.
30 minutes Strength training at the gym, 15 min elliptical very slowly just scoping out the weather report for the weekend.
Pacing 1:45 at the Snow Canyon half tomorrow. It should be a perfect weekend to head South. |
| Orange Mizuno Waves Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.80 | Calories: 0.00 |
| |
| | Race: |
Snow Canyon Half Marathon - Pacing (13.1 Miles) 01:44:56 | | Slow miles | Fast miles | Total Distance | | 13.10 | 0.00 | 13.10 |
|
Paced 1:45 at the Snow Canyon Half Marathon on Saturday and came in at 1:44:56 (Garmin time, official results are not up yet). I had an absolute blast pacing this race and loved every second of it. It was an incredibly beautiful course, perfect weather, and I had a great crew to run with. Sorry Kelli but I think 1:45 if my new favorite time to pace. There were quite a few people that stuck with us the entire way which made pacing a lot of fun. It was awesome to meet Brooke in person and have her run with me the entire way. She is SUCH a strong runner and just a beautiful person inside and out. I have no complaints, it was a great day and pacing is so much more fun than racing.
I do take pacing incredibly serious and am a little upset that I was 4 seconds fast but overall I think I paced a really even race. These downhill races are a little hard to pace but I did do my best to keep the effort level the same the entire way. |
| Kinvara 2 Purple Miles: 13.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 mi in Mesquite soaking in some vitamin D. |
| Kinvara 2 Purple Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
|
25 minutes weights and strength training
8 mi on the treadmill. I was just planning to run easy today but I got bored so I threw in some fartlek type efforts & messed around with the incline. I was a complete sweaty betty by the time my 60 min were up. |
| Orange Mizuno Waves Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
|
7.5 miles total. Ran the extended route up to the Junior High to vote, waited in line for an hour and then ran the short way back home. The run took less time than the waiting but at least I got a sticker...... :)
Me & JulieC are meeting at the Orem City Center at 6am to run in the morning if anyone wants to join. PM: 3 miles followed by chasing around my nephew while trying to take care of a newborn and a hyper dog simultaneously.
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| Orange Mizuno Waves Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
8 miles in Orem with JulieC and the last 3 or so with Melody. We ran up Provo Canyon and it was a perfect fall morning for a run. I have to apologize to Melody for changing our meeting location late last night and not updating my blog. Hopefully I can make my way up to Orem at least once a week to run with these guys. Running with friends is so enjoyable to me that it does not even seem like a workout.
25 minutes weights at the gym. Worked shoulders & chest and then did the usual planks/pushups. Loving the lifting I've been doing lately and hopefully I can stay committed all winter long.
PM: 30 min elliptical. I just realized today that I only have about 20 miles left until I hit 3,000 for the year. CRAZY! |
| Orange Mizuno Waves Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 2.50 | 6.00 |
|
10 min weights working triceps.
20ish min elliptical talking to Kira & Lily
6 mile boredom buster on the tready. 15 x 1 min on/off intervals. On at 6:00-5:49 pace and off at 8:27 pace. This was really hard and made me feel really out of shape. I want to try and run sub-20 at the turkey trot and clearly I have some work to do to get there. Crazy how much speed I've lost since TOU! With a nice 2 week training plan I'm hopeful I can pull off a sub-20 but we shall see.
Off to Vegas this afternoon to run Las Vegas Ragnar. I want to be excited (and I am) but between work, school, and traveling out of town every weekend I am so burnt out. I need to find a sleeping bag, and get packed, and get me some dang diet coke after work. At least I get to meet Nick Symmonds! :) |
| Orange Mizuno Waves Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Race: |
Las Vegas Ragnar Relay (16 Miles) 01:47:00, Place overall: 7, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 5.50 | 16.00 | 21.50 |
|
5 miles in the morning around the suburbs in Las Vegas. A little windy but a perfectly relaxing shakeout run before the Ragnar festivities began.
3rd year running Las Vegas Ragnar Relay & for the 3rd year in a row I absolutely loved it! New course & new team for me this year but still the same old fun that comes with a Ragnar. I know a lot of people think these ragnar things are stupid and I completely get where you are coming from if you are a serious runner. But until I grow up I will keep running them and keep having fun! We had a really fun team this year including 800 meter superstar Olympian Nick Symmonds who was completely down to earth and incredibly humble. Our team was laid back, not serious at all but yet pretty dang fast at the same time. Perfect combination!
I was runner #9 and admittedly had quite possibly the easiet leg of the relay. Normally I like to take the harder legs and challenge myself but with the injury cycle I've been riding for the past 2 months I thought it would be wise to take the safer route.
Leg #1 - 2.9 miles at 6pm, 6:53 pace. I have to admit I worked pathetically hard for that 6:53 pace. It was ridiculously windy and there was a net elevation gain of about 100 per mile which was just enough to make me have to work really hard and feel completely wiped out after only 19 minutes of running. haha
Leg #2 - 3.5 miles at 2am, 6:26 pace. Net downhill of about 200 feet but a pretty relentless headwind the entire run. Happy to hit my goal 5k pace for the turkey trot. This leg was fun because we were starting to catch teams and I passed like 30 people in the 25 min it took me to run this one. My feet were on fire the last 1.5 miles which was not a good sign considering I had 9.5 more to run the next morning.
Leg #3 - 9.75 miles at 10am, 6:24 pace. Now don't go thinking I'm all super human or anything. There was A LOT of downhill in this leg....like 1200 feet or something. It was a perfect 1-2% downhill gradiant the entire time. Seriously find me a marathon like this somewhere. This was by far my favorite leg of the race and it felt really good to run for more than 20 minutes. My feet were on fire the last mile but other than that a perfect run and I felt great.
Our team ended up finishing in a little over 24 hours. We were projected to finish in 23:47 which would have been way cool but there is always next year to crack the 24 hour mark. I think we took like 7th overall and I can pretty much garauntee you we had a lot more fun than anyone else. I'll get our Nevernudes video posted when our captain Ryan gets it edited. Another awesome Ragnar experience in the books! |
| Orange Mizuno Waves Miles: 21.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles easy gallavanting around the strip. Felt great considering the downhill Ragnar leg from the day before. 8:53 pace. |
| Orange Mizuno Waves Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.20 | 0.00 | 7.20 |
|
Oh hello Alaska! Freakity crap it is freezing in Utah.
40 minutes weights working upper body & planks/pushups
20 min elliptical
7.2 miles easy on the treadmill. Felt oddly great for some reason.
Spent the morning up at Weber State College which is where I have been going to school online for the past 2.5 years but my first time ever on campus. I am getting my degree in Healthcare Promotion/Administration and for my Nutrition class they were offering a bunch of free health assessments in there Human Performance lab for extra credit. I was all over it since it was all free and I haven't had any type of blood work done in ages. I am on a ridiculously high deductible insurance plan and have been riding the "just don't break your neck so you don't have to go to the doctor plan" for about 2 years strong so I was kind of excited about this. They did all sorts of tests including body fat percentage, cholesterol, blood pressure, ect, and I found out I am pretty dang healthy which is great. The most disappointing discovery of the day is that I am only 5'1.5! I made the guy measure me like three times and I just kept getting shorter so I guess I'll just have to live with it. I'll keep rounding it up to 5'3 because that just sounds better.
When he took my blood pressure he asked if I was a runner because it was low. I said yes and he asked me if I am any good and why I didn't run for Weber. Well because I am a freaking college Dinosaur dude! Apparently he is friends with the cross country coach and thinks I have a year of eligibility left since I have only been enrolled at Weber since 2009. Interesting information but I work in Provo and I probably wouldn't even have a shot at making the team. But still this was interesting to me.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.25 | 2.75 | 6.00 |
|
30 minutes lower body strength training - lunges, squats, & some other random crap.
30 minutes elliptical
6 mile boredom buster workout on the treadmill. Totally made this up as I went. 1 mile easy, 1 mile @ 6:22, 1 mile easy, 1 mile @ 6:18, .5 mile easy, .5 mile in 3:05, .25 mi easy, .25 mile in 90 seconds, .5 mile cooldown. 6 miles total in 43 minutes. Sweating buckets and people starring at me and my puddle by the finish, but I did feel like I got a good workout in. |
| Kinvara 2 Purple Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.30 | 0.00 | 10.30 |
|
30 minutes strength training - shoulders, core, planks/pushups
7.3 miles on the treadmill easy, 2% incline
Okay so I have to admit that I lied on Monday and I am not 100% healthy. After assessing my lab results and writing my reports I learned that my cholesterol is borderline high! yikes I thought I was young and healthy? It is only barely high at 202 but dang that was a blow to the ego. My Dad has had high cholesterol for as long as I can remember and it definitely runs in my family.......so I guess the only solution is to start exercising more. ;)
PM: 3 miles at the gym watching the Jazz game. Just trying to lower my cholesterol. :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
|
7 miles in Salem with Jen & Josh, 7:54 pace. It felt great to run outside but my IT band was bothering me a bit. Most likely because of the cold it just never really warmed up.
Every parent of teenage girls (and boys) should watch the special on KUTV news last night about the Body Image Epidemic. As someone who nearly died from Anorexia I feel that this is such a big problem that so many people are unaware of.
http://www.kutv.com/news/top-stories/stories/vid_2777.shtml
PM: 3.5 miles easy. Just trying to lower the cholesterol. :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
|
Turkey Trot tune-up track workout this morning. Okay so I haven't done any speed work at the track since the first of July but JulieC somehow talked me into this workout. Back in July I tweaked my hamstring from overstriding and just haven't been back since. I think I am a smarter runner now and am glad Julie talked me into suffering with her. We met at Mountain View HS in Orem for the workout.
2.5 mi warm-up
2-4-6-8-10-8-6-4-2 ladder workout with a stopwatch. No garmin! ;) I looked up the goal paces on Mcmillan last night based on a sub-20 5k and we stuck with them pretty good.
200: (goal 36-40) 40
400: (goal 1:19-1:25) 1:24
600: (goal 2:05-2:11) 2:11
800: (goal 2:59-3:07) 2:57
1000: (goal 3:45-3:58) 3:45
800: 2:59
600: 2:13
400: 1:26
200: 39
1.75 mi slow cooldown, I was wiped out! Julie on the other hand felt just fine. Sheesh!
So I obviously struggle with the shorter distances but I am not a sprinter and the longer the distances got the better I felt. Overall everything felt really controlled which is great and gives me confidence. There was no flailing out of control feeling like I used to get doing sw on the track so I am calling it a success. Very thankful to have Julie there with me and glad she talked me into this one.
I have talked one maybe two people into coming all the way down to Payson to run Payson canyon with me tomorrow so I will open the invitation to all. Starting at my house (1045 South 1700 West) at 7am. Seriously if you are willing to come down it is an awesome run and totally worth the drive. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.30 | 0.00 | 11.30 |
| 11.3 lovely recovery miles with Josh & Melissa. We started at my house and ran up Payson canyon and back. Love this run and it truly was perfect running weather this morning. So so nice to be at home for the weekend and even better that I actually talked people into coming all the way down to Payson to run the greatest canyon in Utah. :) 8:10 pace for the run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
|
4.5 mile loop + 2.5 miles at the track with Izzy. Nice weather this morning.
Off to the new outlets to shop for the rest of the day. Woo hoo! |
| Kinvara 2 Purple Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
|
25 min Strength Training - planks/pushups/ITBS rehab/upper body weights
8 mile treadmill run in 60 min. 20 min warm-up, 12 x 1 min on/off with the ons at 10.1-10.5 (5:52-5:45 pace) and the offs at 8:19 pace. I felt surprising good this morning. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.50 | 0.00 | 11.50 |
|
8 miles Santaquin Orchard Loop with Melissa, Jen, & Josh. I am absolutely loving the South County Running crew we have created. Such awesome company and everyone agreed that my little Payson routes completely rock! We started slow with the first 3 miles at 8:30 pace but Jen was feeling good and pushed us to a nice negative split and we finished with a 7:45 AP. Jen just ran a 18 min 5K over the weekend and I am really excited to start doing some track workouts with her. She is really great at the shorter distances and I am excited to have someone push me at the track.
I had some extra time after the crew left so I added 2 miles with Izzy afterwards.
This is a good article about pacing. Most of you have probably already read it but if not it's worth the read. If you don't have time to read the article just read this: "Every current world record, from the 1500m to the marathon, has been set by an athlete running negative splits."
PM: 1.5 mile running, 20 min elliptical. Attempting to burn the two pieces of pumpkin pie I consumed for lunch. I followed up the workout with a 3rd piece of pie. :) |
| Kinvara 2 Purple Miles: 11.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.40 | 3.40 |
|
20 min Strength Training - planks/pushups/triceps/biceps
40 min elliptical
3.4 miles treadmill, first 3 easy and last .4 @ 5kish pace. Felt hard.
Anyone up for some running this Holiday weekend? I am thinking Black Friday run on Lehi JRP and Saturday run in Provo Canyon? I am open to time and location but would love some fun longish runs. :):) |
| Kinvara 2 Purple Miles: 3.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.60 | Calories: 0.00 |
| |
| | Race: |
Fleet Feet Turkey Trot 5K (3.11 Miles) 00:19:02, Place overall: 1, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 6.00 | 3.10 | 9.10 |
|
This was my 3rd year running this 5k Turkey Trot. When I find a good race I like to try and support it each year. Fleet Feet does a great job and this race is incredibly organized and an awesome flat course. The only real downfall is the 199 turns during the 3.1 miles but other than that it really is great. This was my first actual race since TOU marathon in Sept so I did not have high expectations but I did want to break 20 minutes. I have strung together some solid little workouts in the two weeks leading up to the race and felt I could comfortably break 20.
Me & JulieC jogged the course before the race and tried to familiarize ourselfs with the mario cart shinanagans that lied ahead. At the start of the race I went out a little quick the first 800 and it took me awhile to get into a groove. I guess I'm a little rusty with racing. Anyway I felt great the first two miles 6:08, 6:06. After the 2 mile marker the 5k fatigue set in and I went into survival mode. I was in the lead and got kind of mentally weak losing 5 seconds in the third mile with a split of 6:13. When I saw the clock I kicked it pushing a 5:35 pace for the final .1 but I just couldn't make up the time I lost in mile 3 to pull of the sub-19. Oh well I won first place and 19:02 is a pretty solid time considering my goal was sub-20. I am happy that I haven't lost too much fitness and it sure was fun to race again.
Shout out to Scott who ran an awesome PR and won the mens race. Also congrats to Julie who set a 5K PR and a couple of my other friends that placed in they're agegroups. It was a really fun morning and I went home with a turkey and a pie so I really can't complain. :)
3 mile cooldown with Julie. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
|
13 miles with Rachel, Kelli, Amy, Chad, & George on the Mtn View corridor road in Heriman. A great run with plenty of climbing. It was really nice to catch up with Rachel and Kelli and totally worth the drive up to Heriman for the great conversation. 8:34 pace for the run and I couldn't have gone a single second faster. So so glad that no one felt like pushing the pace this morning.
There is a group of us meeting at the Wynnsong Theatre in Provo tomorrow at 7am to run 12 miles out and back in Provo Canyon. Anyone is welcome to join. |
| Saucony Mirage Pink Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.20 | 0.00 | 13.20 |
| 13.2 miles out & back in Provo Canyon. Met up with Josh, Pam, Melissa, Josse, Marie, & Desi. It was a beautiful morning with great company. I am loving this long weekend running. :) Me and Melissa finished in exactly 1:45 for the 13.1 for a perfect 8 min mile pace. I felt great this morning and am so glad my body is allowing me to run further without any pain at all. I think the lower body Strength Training and ITBS rehab routine I've been doing each day is really making a huge difference and I am seeing significant improvements. |
| Kinvara 2 Purple Miles: 13.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.30 | 0.00 | 7.30 |
|
7.3 miles around the Orchards in Santaquin, 7:18 pace. I have absolutely no idea why I was moving faster than normal this morning. Must have been the beautiful weather. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
20 minutes strength training - planks, pushups, biceps
8 miles on the treadmill in 62 min, 1% incline. Started at 7.4mph and just bumped it up a notch every 10 min. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
|
I've had an awful eye infection the past 2 days and could not string together more than 2 hours of consecutive sleep last night so I had a feeling that this run was going to be horrible. I forgot how painful and irritating eye infections are. Yuck! I woke up feeling like I got hit by a train but since we were meeting at my house to run I figured the least I could do was roll myself out of bed. So glad I had people to run with this morning because otherwise I truly would have bailed. The light in the gym irritates the eye infection terribly but I knew I would be okay running outside in the dark. Okay what is the point of my ranting? The morale of my novel is that I had an awesome run and think the run with Jen & Melissa may have cured my eye infection and my terrible mood. Thank goodness for running!
8 miles with Jen & Melissa, Santaquin Orchard loop + 2 miles on my own. First mile was 8:28 and last mile was 6:58. AP of 7:30 for the 10 miles. A good and completely impromptu push for the last half of the run.
15 minutes Strength Training.
My eye is still bright red and I look like I got in a fight with a cat and the cat won but it feels much better. :)
PM: 3 miles easy |
| Kinvara 2 Purple Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
|
25 min lower body Strength training
8 incredibly boring miles on the treadmill in 63 min. Started at 7.4 and bumped the speed up one notch every 10 min until I got all the way to 7.9!
I booked my flight to Phoenix yesterday for the IMS Arizona marathon on February 17th. Now I just need to decide if I'm going to string together a marathon build up or make the wiser decision and drop down to the half......
|
| Kinvara 2 Purple Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.50 | 3.00 | 13.50 |
|
9.5 treadmill miles. I am not really training for anything right now but running slow on the treadmill is ridiculously mind numbingly boring so I decided to do 12 x 400 just for fun. Why not?
3 mile warmup - 8:12 pace
12 x 400 on/off style with equal recovery. first 4 with 1% incline, next 4 .5% incline, and last 4 0% incline. On's @ 6:10-5:49 (9.9-10.3) pace and off's @ 8:27 (7.1-7.3).
9.5 mi in 71 minutes, 7:28 AP.
PM: 4 miles outside easy. Does anyone down south want to run with me tomorrow morning? I cannot fathom the thought of another day on the treadmill! |
| Kinvara Pink Miles: 13.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
25 minutes upper body weights
8 miles easy recovery run on the treadmill, 2% incline, 63 minutes. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 15.20 | 0.00 | 15.20 |
|
12 miles with Josse in Provo Canyon. The weather was amazing and I am just really loving running right now.
PM: After running with Josse I went straight to my sisters to help with her sick kiddos. I didn't even shower, just changed into dry running clothes. By the time I got home it was 4pm and since I was still in my running clothes and the weather was amazing I decided to go running. :) 3.2 miles on a perfect (fall?) winter afternoon.
I am going to wait until 2013 to add any real structure to my running. I am really just loving running as much or as little as I feel like for the pure joy of running. I have no idea what pace either of my runs really were today and I really don't care. No pressure fun runs for 30 more days! |
| Kinvara Pink Miles: 15.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| 7.5 miles Santaquin Orchard Loop. Ran at 10am in shorts and a tank top. :) |
| Kinvara 2 Purple Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.50 | 1.00 | 10.50 |
|
10 min elliptical
20 min weights - planks/pushups/upper body
8 min elliptical.......just waiting for a treadmill. Seriously there are people at my gym that walk on the treadmill at like 2.0mph for hours!
7.2 mi in 53 min, I have no clue what pace that is. Way faster than my normal Monday morning slog only because I was incredibly short on time. Started at 7.4mph and ran a progressive run until I was basically sprinting by the end. Not really but it sure felt like it.
PM: 3.3 mi easy. Was going to go longer but I felt like crap and my sister called which was a perfect excuse to quit early and talk to her instead of running. I'm such an under-achiever. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.50 | 0.00 | 12.50 |
|
LOVE Tuesday groups runs, what a great morning! 10 miles from my house, first 8 with Melissa and Jen. First mile was 8:09 and last mile was 6:46. 7:21 AP. I am feeling strong, healthy, and just overall really good about where I'm at with my running. I think the no pressure and no structure approach to my training has really helped me and it feels good to pick up the pace naturally without forcing any type of workout.
Lots of talk this morning about the foot locker race over the weekend that Jen was at with her cross country team. It is just amazing and incredibly inspiring how well these high school athletes are doing. Many of them from Utah which is really cool. Also lots of talk about the new 2:42 OTQ qualifying time. When I heard the time my first thoughts were to throw my goal of even trying to qualify out the window but after talking to Jen I think I still want to try. I completely realize how big of a goal this is and how much effort it will take to get there. But I also don't think it is impossible and even if I train for it and don't hit the mark at least I should get faster along the way right? The way I see it I have 2 years to train for it. :)
PM: 2.5 miles |
| Kinvara Pink Miles: 12.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
|
8.5 lovely miles with JulieC up Provo canyon and back. The weather was amazing this morning and running with a friend is always a billion times better than running alone. :) Thanks Julie for the fun run! | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
|
7 miles with Jen & Lily in Salem. I am not real sure how I have convinced so many people to run with my awesomeness this week but I sure am loving it. :) Another perfect weather morning!
I had exactly 12 min to spare when I got home before I needed to get ready for work so I did what any runner would do and added another 1.5 rounding out the morning with 8.5 miles. Today was one of those days that I really wish I didn't have a job or any responsibilities so I could just run all day long. I know we need snow but seriously this weather really rocks!
PM: 2.5 mi |
| Kinvara 2 Purple Miles: 8.50 | Kinvara Pink Miles: 2.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
|
7 miles on the Spanish Fork river trail x2 with Lily. Another awesome morning run with fantastic weather and great conversation. Thanks Lily for the fun run! :)
|
| Kinvara 2 Purple Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.50 | 0.00 | 12.50 |
|
12.5 miles on the Spanish Fork half marathon course. Ran with Melissa, Jen, Mack, Joss, Jen, & Scott. I have a cold and was definitely running low on energy this morning but it was still a great run with fantastic company. It has been a great week of running and I am really thankful for running friends. :) |
| Kinvara Pink Miles: 12.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
|
5.3 miles way earlier than I care to admit I ran on a Sunday! Slippery out but I accomplished my goal of making it through the run without any falls. :) I am doing the 5K a day challenge so even though I didn't get home until midnight last night (new job catering christmas parties to make some extra cash) and had to be up at the crack of dawn this morning I still got my run in. Running in the snow was actually quite lovely!
Crazy busy weekend with all of my family in town. I think I need some diet coke! |
| Saucony Mirage Pink Miles: 5.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| 11 miles in a snowy blizzard with JulieC on the JRP via Willow Park in Lehi. I had the day off of work and was up north at my parents house so we started at the glorious hour of 8am. It was my third time running this route but my first time actually seeing it. Very pretty run! Thanks Julie for meeting up with me. :) |
| Saucony Mirage Blue Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
|
8 mile Santaquin Orchard loop plus 2 with the south county crew. This was one of those runs that I live for. It started with a "I'm tired can we walk to the corner before we start running?" followed by a "We should probably run easy because it's cold, and the roads are slick, and well we ran pretty fast on Sat." (all complaints by me of course!) And then it turned into this:
7:58, 7:29, 7:18, 7:10, 7:03, 7:13, 6:41, 6:41 I mentioned to coach Jen that we were on track to beat our CR of 59:32 with 1.5 mi to go and she started flying. Such an awesome push to the finish and it felt good to get a completely unplanned workout in. And we beat our time by 2 min finishing in 57:29! I went out for a cooldown after the crew left and was riding such a running high I just couldn't slow down. 7:11 pace for the 10 miles. |
| Saucony Mirage Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.70 | 0.00 | 10.70 |
|
25 minutes upper body weights
8.2 easy miles on the treadmill in 65 minutes. No words to even describe how terribly boring this run was. I did move the incline up and down periodically in an attempt to make it interesting but that didn't really help.
PM: 2.5 mi outside :) |
| Kinvara Pink Miles: 10.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.40 | 0.00 | 9.40 |
|
10k loop in Springville with Josh & Jen + 5k loop in Spanish Fork on the river trail solo. 9.4 total in 1:12. Awesome weather this morning despite the wind. So much better than the treadmill!
Tentatively planning a Payson Canyon run Sat starting at my house at 7 or 7:30am. 11-12 miles. It is an awesome route and totally worth the drive all the way down south. :-) | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
|
12 mile out and back in Provo Canyon with JulieC in 1:33. My legs were definitely feeling heavier than normal this morning but it was still a great run with Julie. I really need to get me a new pair of stability trainers for all of these junk miles I've been running. Kinvaras are just too light and do not support my knees/IT band well at all. Why do I have to be so dang hard on shoes. Sheesh!
Finally closing on my house refi this afternoon! What a huge sigh of relief Yippee! |
| Kinvara Pink Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.80 | 0.00 | 11.80 |
|
Everyone bailed on the run this morning except Josh. We enjoyed a lovely 11.8 miles up Payson canyon and back in the snow. :) The weather was nice and warm but wet and a little slick so we just took it nice and easy. 8:11 pace.
|
| Saucony Mirage Blue Miles: 11.80 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.50 | 7.50 |
|
Stayed at a friends house in SLC that was convienently located right next to the Van Winkle Golds Gym. I did not have any outside running gear but fortunetely had an extra pair of running shoes and shorts in my car. I was just going to run easy on the treadmill but after 20 min (no headphones, no music....just people watching) it was either I quit or do something to entertain myself. So I did a workout Just like Jakes big workout last week except scaled down about 500%. 2-1-.5-.25 with quarter mile breaks. 6:35, 6:31, 6:22, 3:06, 95. Seriously wimpy workout but it did make the time go by faster. I didn't start running until 10am and was so hungry by the time I finished I thought I might die!
PM: Walked for 90 minutes at the indoor track with my parents and the pups. |
| Orange Mizuno Waves Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| 9 miles in 1:08 with Jenn on her hilly route in Salem. A little windy out but about a billion times better than the treadmill & at least it was warm. :) |
| Saucony Mirage Pink Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.60 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.50 | 1.00 | 8.50 |
|
waah, waah, waah! Me & Jen were still committed to running the Orchard loop in the slush but when she called at 5:30 with sick kids I just wasn't going out there alone. Honestly we would have needed snow shoes or ski's to run the loop today. They just don't plow the orchards for some silly reason and we got dumped on in Santaquin/Payson. Drove up to the gym in SF in craptastic weather, ran 8.5 crappy miles in 64 min, drove back to Payson to get the dog, back up to SF to drop the dog off at my sisters house and then finally up to Provo to work. Way too much driving in crappy weather!
I need to buy a snow scraper I think..... | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.20 | 6.00 | 12.20 |
|
20 min upper body weights
Death by treadmill workout 3-2-1. 1 mile warmup 6:35, 6:31, 6:27, half a mile jog 6:31, 6:27, half mile jog, 6:18. 1.2 mile cooldown. This was not easy by any means and I'm a total treadmill cheater. Always start at 1.5% incline and drop to zero by the end. My IT band was bothering me a bit after this workout so I'm just going to take it nice and easy the next 2 weeks and try to go into 2013 100% healthy. I just need to be smart and do all of the little things ITBS rehab, foam rolling, icing.
Everyone come out to the Twas the Run Before Christmas fun run this Saturday. Meet at Kneaders in the River bottoms of Provo at 7:30am. Run as fast/slow and long/short as you want. Breakfast afterwards at Kneaders around 9am. Come for the run or just for breakfast. :) Let me know if you need the address or directions.
PM: 3 miles easy 25 min |
| Kinvara 2 Purple Miles: 3.00 | Kinvara Pink Miles: 9.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
|
planks/pushups/ITBS rehab
I was going to cross train today but as habit would have it I found myself on a treadmill instead. 9 miles easy starting at 7.4 and bumping the speed up a notch every 10 minutes. Felt good except some random side stitches which is simply a result of eating a few (okay more like a ton) too many Christmas treats. Seriously my co-workers need to quit baking already. ;) |
| Saucony Mirage Pink Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.10 | 0.00 | 10.10 |
|
1 mile @ 8:00
20 minutes upper body weights
7 miles progressive in 52 min
ITBS rehab & bathroom break
2.1 miles in 15 min
10.1 total I think and I am definitely not smart enough nor do I really care what pace it all was. Is it clear that I am sick of the treadmill? At least the gym was not packed this morning and I actually felt pretty good for the run or run(s).
|
| Saucony Mirage Pink Miles: 10.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.30 | 0.00 | 12.30 |
|
12.3 miles out & back in Provo canyon with a fantastically fun group of runners. Thanks so much to everyone that came out today. I don't know about everyone else but I sure enjoyed myself. Runners really are the best people and I feel so fortunate to have met so many amazing friends through running. I was thinking about it on my drive home and as proud as I am of my running accomplishments in 2012 at the end of the day I think the greatest thing I have gained is some wonderful friendships.
Kneaders breakfast afterwards was awesome and I think we will have to make this run a yearly tradition. Thanks again to everyone who came out. |
| Saucony Mirage Pink Miles: 12.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 mile Santaquin Orchard Loop. 34 degrees, no wind, & sunny out. Perfect weather for a Sunday run. :) 7:15 pace which is fast for me...must have been the warm temps and the impromptu fartleks egged on by getting chased by farm dogs. I run the loop all the time and never get chased by dogs during the week but for some reason Sunday is like the official let your massive farm dogs roam the streets day or something. At least I can out run overweight dogs I guess! |
| Saucony Mirage Pink Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
8 mile Santaquin Orchard loop with Jen & Lily. A little wet but really pretty with the light snowfall. 7:30ish pace.
Merry Christmas everyone! If anyone is interested in running tomorrow on Christmas let me know. I really just want a good excuse to wear my awesome Rudolph hat again. ;) |
| Saucony Mirage Pink Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.60 | 0.00 | 8.60 |
| 8.6 lovely Christmas miles. Ice skating around Pleasant Grove in my Kinvaras with JulieC. So much fun! My garmin was dead but Julie told me we did 8.6 miles at a 8:46 pace. This run was perfect and I am so glad to have a good friend that was willing to run with me (even in the ice) on Christmas morning. :) | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
|
7 miles in Salem with Jen, 8:15 pace. Icy, and a random blizzard that was blowing snow everywhere along the way. I only fell once which was a small miracle. The weather is forcing me into a true recovery week which is actually kind of nice.
The real challenge began as I inched my way to work in my civic ever so slowly.
PM: 4 miles on the treadmill, 7:30 pace |
| Saucony Mirage Pink Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 5.00 | 8.00 |
|
planks/pushups - I need to get back on track with the ST I'm turning into a total wuss.
8 miles on the treadmill in 56 minutes. Ran way faster than normal because I wanted 8 miles and needed to allow myself as much extra time on the roads as possible. What a freaking mess outside! I really, really hope the roads clear up this weekend so that I can head south to Vegas. I need to get the heck out of Utah! | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.70 | 0.00 | 13.70 |
|
Back to ice running....I think I'm getting good at it. ;) 11.2 miles out & back in Provo Canyon with JulieC. We were the only people dumb enough to run the canyon today I think because there was no other footprints to be seen. My headlamp died after about a mile so we just kind of trudged along. A few spots with ankle deep snow so it was good practice to actually lift my legs while running rather than just running completely flat footed like I normally do. My quads and calves are already sore and got quite the workout. People were starring at us because we were snow covered and probably had icicles hanging from our hair. haha definitely one of my favorite runs to date. The canyon was beautiful on the way down all snow covered and glowing. 8:24 pace for the run and most importantly no falls. :)
PM: 2.5 easy on the TM. Felt like crap but I really want to reach my secret mileage goal of 2012 and every mile counts. |
| Orange Mizuno Waves Miles: 13.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.70 | 0.00 | 12.70 |
|
12.7 miles, Full Santaquin Orchard loop with Jen (8 miles) + shortened loop solo (4.7 miles). I took a quick 2 min break in between to blow the frozen snot from my nose and then got right back out there. I knew that if I stopped for too long I wouldn't make it back out. It was 10 degrees when we started and 12 when I finished. Roads were pretty dry which was a good thing because I did not have to practice my ice running skills but also meant that of course the energizer bunny Jen went faster. A really good workout for me and seriously despite the cold temps about a zillion times better than the treadmill! When Jen and I finished we were at a 7:20 pace and I just wanted to try and keep it there for my extra miles. Finished the 12.7 at a 7:19 pace. My last mile before the .7 cooldown was 6:45 which effort wise felt about like a 6:15 but in this weather I will take it.
Does anyone have opinions about pace conversion when running in this cold of weather? In my opinion it takes more effort to run faster but I could be totally off my rocker and am curious what others think. |
| Saucony Mirage Pink Miles: 12.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
|
7.5 miles easy, downtown Payson Loop. Just a nice relaxing hour of running on a beautiful Sunday morning. 21 degrees never felt so warm!
Headed down south for a few days to see my brother and his family. Perfect timing to flock south with the freezing weather in store for this week. With my winter vacations I have planned I might be able to survive.
Dec 31-Jan 1: Las Vegas
Jan 31st - Feb 4th: California, Disneyland
Feb 17 - Feb 20th: Pheonix Arizona, IMS Arizona half marathon
I'll be in St. George tomorrow morning so if you know of any great routes in the city there let me know. I'm looking for 9-10 miles. :) |
| Saucony Mirage Green Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.59 | 3.00 | 10.59 |
| Remind me why I ever moved from St. George? Aww it was lovely running in my old college town. Started at the hotel and ran past my first apartment on campus, then up past the old house me and my sister lived in for 2 years. Then I relived the last 3 miles of the marathon course backwards. Yikes! Did a little tempo on the way back down 6:35, 6:39, 6:22. Considering this was all downhill (last 3 mi of SGM) I was a little dissapointed. Dissapointment did not last long as I cooled down around the temple and the old hospital I used to work at. Ahhh memories! What a fun run and a great way to cap off the year and hit my 3,500 miles. :) |
| Kinvara Pink Miles: 10.59 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2915.47 | 587.48 | 3502.95 |
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| Pearl Izumi's Iso Shift Miles: 144.65 | Asics Yellow Miles: 425.05 | Mizuno Waves Pink Miles: 23.27 | New Balance Nimbus Miles: 2.25 | Saucony Blue Miles: 429.00 | Saucony Mirage Pink Miles: 518.10 | Asics Racing Flats Miles: 9.35 | Saucony Mirage Green Miles: 416.25 | Kinvara 2 Purple Miles: 435.75 | Saucony Mirage Blue Miles: 430.30 | Orange Mizuno Waves Miles: 503.15 | Kinvara Pink Miles: 191.59 |
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| Night Sleep Time: 22.00 | Nap Time: 0.00 | Total Sleep Time: 22.00 | Weight: 113.62 | Calories: 114.40 | |
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