| 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 | | 2904.75 | 544.76 | 3449.51 |
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| Kinvara Pink Miles: 263.95 | Saucony Mirage Green Miles: 45.20 | Saucony Mirage Pink Miles: 56.80 | Orange Mizuno Waves Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.84 | Calories: 0.00 | |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 miles in Las Vegas. 28 degrees which is cold in Vegas but of course felt quite toasty to me. Just did an out & back from my brothers house. First 5 miles were all uphill and I thought I might die. I think I literally stopped like twice just to catch my breath. haha I thought it would all be better once I turned around but quite honestly I just felt completely flat and had no energy at all. Oh well you win some you lose some. 10 miles in 1:19 I have no idea what pace that is. So much better than running in 0 degrees! |
| Kinvara Pink 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 | | 5.00 | 4.00 | 9.00 |
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-2 degrees in Payson according to my phone. Geez Louise! Off to the gym I drove.
25 min weights - I have turned into a noodle and had to decrease all of my normal sets by 5lbs.
9 miles on the treadmill. 2.2 mi warmup, 4 x 1 mile repeats with 800 recovery in between 6:22, 6:22, 6:18, 6:15. 1.8 mile cooldown. I actually felt really good for this workout which was a nice change because my confidence as far as speed goes has been completely waning.
PM: 15 min elliptical. Random thought while I was ellipticizing for 10.5 seconds that seemed like an eternity. Is 15-20 min of easy recovery pointless? I often do really short recovery jogs or xt after a hard morning workout because I feel like it really helps after sitting all day. When I am not working and walking around more I do not feel it is as necessary. But after sitting for 8-9 hours I think it really helps speed recovery. But is 15-20 min enough or is anything less than 20 min just a waste of time? |
| 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: 112.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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20 min upper body weights - shoulders
8 mile recovery run on the treadmill, 63 minutes.
I am having a difficult time transitioning from junk/base mileage pace (7:25-7:50) to workout/recovery mode. Anything faster seems forced and anything slower just seems awkward. haha I'll figure it out!
PM: 3 miles easy. Barely made it to 3 because my stomach was not happy. |
| 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: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 4.50 | 10.00 |
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20 minutes Strength Training - planks/pushups & bi's/tri's. After a terrible 10 day streak of no ST I'm finally starting to get back on track and it feels good. I'm not sure about the upper body lifting but I really do think the core work helps my running.
10 miles on the treadmill - 3.5 mile warmup (fairly fast 7:33 AP), 4.5 mile steady tempo in 29:30 (6:33 pace), 1.5 mile cool down.
I'd like to be able to hold the 6:33-6:35 pace for the Pheonix half on February 17th and although a 4.5 mile tempo isn't much I think I am on track.
Payson Canyon out & back from my house at 8am tomorrow morning (11-14 easy miles?). The plan is to jump in my clubhouse indoor hot tub immediately after the run. :) Let me know if you want to come and I'll send directions your way. It is very easy to find and is not that far south I promise! |
| Kinvara Pink Miles: 10.00 |
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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 | | 11.50 | 0.00 | 11.50 |
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11.5 miles out & back up Payson Canyon starting from my house with Christie & Jen. -6 degrees but not really any different than the 10 degrees we ran in last Saturday. I only really noticed it was freezing when I looked over at Christie & Jen and they're iced over faces. haha oh and the cars that would point and laugh at us. My watch died at 5 miles but Christie said we did 11.5 at a 7:53 pace so I'll take it. Fun run with great company and the best part was jumping into the hot tub after the run. Such a great way to warm up. :):)
Who wants to come to Payson and run now? :)
PM: 30 min clubhouse elliptical. Just easing my way back into the doubles and shooting for that 30 min mark. Ironically I felt amazing on the elliptical tonight and like I could win some sort of olympic elliptical event or something. ha! Must have been the diet coke and costco icecream. :) |
| 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: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.30 | 0.00 | 6.30 |
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50 minutes lazy Sunday running. Wore a new pair of lighter weight Mizunos that I bought awhile back and felt fine.
Now to tackle the mountain of laundry that winter running seems to create. |
| 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 | | 10.00 | 2.30 | 12.30 |
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20 min Strength training including ITBS rehab
Treadmill run: 9.3 miles in 68:30. 5.3 easy & then 14 x 1 min on/off. On's at 10.0-10.3 mph (6:00-5:49 pace), off's at 7.1. I normally watch channel 2 news at the gym but today I had a treadmill without a TV so I was listenning to the music channel. Towards the end of my workout everyone on the front row of treadmills turned around and started starring at me and I realized I was singing out loud. "Life is a highway, I wanna ride it all night long." haha I was totally belting it out. Speedwork makes me crazy!
PM: 3 miles easy. |
| Kinvara Pink Miles: 12.30 |
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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 | 4.00 | 13.00 |
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8 mile orchard loop with Jen. We set a new CR of 56:54. Jen & I had both done Speedwork yesterday so we had no intentions of moving fast but just gradually picked up the pace and ran the last 4 miles at sub 7. 6:58, 6:53, 6:47, 6:38. We were talking up until about the last half mile and I feel like this was a really good workout on fatigued legs from yesterdays SW. We were both completely trashed by the finish. Doing a tempo the day after SW is not something I would normally do or recommend but every once in awhile I think it is okay to practice running hard on tired legs. I added a slower 2 mile cooldown afterwards. I will definitely be taking it super easy tomorrow. Anyone up for a recovery jog?
10 min foam rolling and lower body ST.
PM: 3 miles nice & easy. I was dreading this run all day for some reason but it felt great to shake my legs out. 8:20 pace |
| Saucony Mirage Pink Miles: 13.00 |
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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 | | 11.00 | 0.00 | 11.00 |
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30 min weights - planks, pushups, upper body
60 min easy running on the treadmill, 7.6 miles.
PM: 3.4 mi easy 2 x 30 second strides to finish. |
| Saucony Mirage Pink Miles: 11.00 |
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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 | | 9.00 | 0.00 | 9.00 |
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9 mi easy recovery on Jen's hilly route in Salem, 7:50 pace. Warm but way windy out in Salem. My training is all sorts of mixed up right now and since I ran fast mon & tues I decided double recovery days were in order. I should probably put together some type of structure or plan but the "just go with the flow" mentality sure is fun. :)
I am feeling pretty good and my body seems to be handling the higher volume quite well. I think I am finally starting to get excited about racing in 2013. |
| 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 | | 7.20 | 4.00 | 11.20 |
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I actually planned a workout this morning but it took me 40 min to drive 10 miles to the gym so I had to modify. I wanted to do a LR of 13-14 miles with the last 4-5 starting at MP and finishing at HMP. Instead I ended up with 11.2. First 6.2 easy and then 4 tempo miles 6:39, 6:35, 6:31, 6:27. I was a little dissapointed with how hard this felt but I still think it was a good workout. It is really hard mentally to maintain a tempo pace on the treadmill.
Total run time: 83 min
Total commute time: 75 min....and that does not count the drive home! |
| Saucony Mirage Pink Miles: 11.20 |
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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 | | 10.50 | 2.00 | 12.50 |
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12.5 miles on the treadmill in 1:34 I think. Just a boring progressive run. Metetarsalgia starting to reappear towards the end of the run. ugh!
20 minutes strength training - planks/pushups |
| 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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30 min clubhouse elliptical
2 hours helping my Mom with nursery. 8 kids under the age of 2....holy crap that was hard!
A little over 32 min jogging at the indoor track. A nice soft surface for recovery but too much turning for my IT band so I kept it short. I decided that based on my internal 8 min pace the track is 10.5 laps for a mile instead of 13 like my Dad told me. Either that or I was incredibly slow yesterday.
40 min walking with my parents and the pups. | |
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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 | | 11.50 | 1.00 | 12.50 |
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20 min strength training - planks, pushups, upper body and ITBS rehab.
9 miles on the treadmill in 68 min. Progressive run starting at 8 min mile and finishing with a 6:53. Glad I had Lily to talk to for the first 20 minutes. Thanks Lily!
My IT band is feeling really good and does not seem to be bothering me at all. The rehab I've been doing really helps and getting it scraped by Josse helps even more....even though I have bruises the length of my IT. ;) Hopefully it heals up before I put my bikini on to pace the St. George half this weekend.
Unfortunetely my metetarsalgia continues to be a problem when attempting speed + distance. I may be taking the year off of marathoning unless I figure it out.
PM: 3.5 easy |
| 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 | | 7.00 | 3.00 | 10.00 |
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Kicking it way old school this morning. Met up with Jen at the indoor 8 lap cement track in the basement of Springville HS. Totally brought back nightmares from when I was overweight in HS and barely made the cutoff for the presidential fitness mile. I think I ran like a 12:49 with a good 11 second cushion for the 13 min cutoff. HS was not my glory days!
Anyway the place was packed and we realized it would not be easy to get a workout in but we were there so we were going to try. Jen hadn't done a speed workout since MichelleL moved and the last one I did was a ladder workout so we just decided to go with that. 2-4-6-8-10-8-6-4-2 with 200 active recovery. 400 recovery after the 8's & 10. No stopping ever and Jen was a jack rabbit when it came to the recovery. Way faster than I'm used to which was probably a good thing. 40-1:25-2:12-3:00-3:48-2:59-2:14-1:30-41. Josh jumped in with us for the 2nd half of the workout.
These numbers are not great and I could make up all sorts of excuses like the wrestling team doing walking lunges with 25lb dumb bells on the inside lane, the insane amount of swerving we did around walkers, and did I mention it was a cement track? But the point is the effort was there and that is all I was going for. The workout took an hour total with warmup & cooldown. The constant turning with these short tracks is just probably not the best for my IT band so I added 2.25 CD mi on the treadmill at the gym. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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30 min lower body strength training - I figured that since my legs were already toast from the cemment track workout it was a good time to do weighted lunges & squats.
62 min on the treadmill easy recovery, 7.5 miles.
PM: 3.5 mi easy |
| 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 | | 11.00 | 0.00 | 11.00 |
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7 miles with Jen in Salem. We almost got hit by the Sherriff, and a bus, and the winder milk delivery guy. Salem was hopping at 6am today!
PM: 4 easy |
| 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 | | 3.50 | 6.50 | 10.00 |
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30 min weights - upper body and core
2 x 3 mi tempo workout. 1.5 mi warmup 6:37, 6:31, 6:25, half mile (4 min) recovery 6:33, 6:27, 6:22, 3:05. I added an extra half mile because I was feeling good and wanted to push myself a bit. 1.5 mi cooldown. Tough workout for me but I am happy to have it done. It went really well besides the fact that my feet started bothering me towards the end. I hate doing these tempos on the treadmill because I feel like it is cheating but the roads in Payson are just too icy for fast running so it was the best option. The workout was definitely aided by my new discovery of Pandora on my phone.
Headed to St. George this afternoon to pace the St. George half so it should be a fun weekend. Good luck to everyone racing this weekend! |
| 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 | | 16.00 | 1.00 | 17.00 |
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Fun weekend in St. George!
1 mi warmup with Christie
Paced the 1:50 group for the St.George half marathon. Came in a little early at 1:49:37. I hate being off on my pace time but I think I did a good job and hit every mile within 10-15 seconds of the goal split. This was a good forced recovery pace for me. We had TONS of people running with us the entire race and I think I helped a lot of people reach they're goals. Very popular time!
3 or so miles cooldown most of it with Scott & Spencer and all of it with Christie. Christie wanted a fast mile and I was feeling lazy but told I would do it with her anyway. We hit a 6:30 or something I think. I felt really good about this considering I haven't run more than 13 mi total since TOU in September. I am feeling really good and it feels good to feel good! I am glad I took the time off my body needed and looking forward to jumping back into the racing scene.
Congrats to everyone that ran so well over the weekend and especially my training partner Jen who ran 18:20 in the 5k. |
| 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 | | 11.00 | 1.00 | 12.00 |
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AM: 7 miles on the Santa Clara river trail in St. George. Beautiful morning in sunny st. george. 7:20 pace
Drove Christie out to Sand Hollow to ride the bike portion of the St. George Half Iron Man course. That girl is an animal. While she rode for 3 hours I went shopping. :)
PM: 5 miles on the half marathon portion of the half Iron Man course with Christie. It is such a tough course but Christie was an animal. I cannot even fathom the thought of running uphill after biking 50 miles but she seemed just fine. We finished with a 6:16 mi on the downhill portion.
Such a fun weekend down south and a big thanks to Christie for letting me crash her condo for the weekend. It was so nice to run in shorts and a tanktop! |
| 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 | | 12.00 | 0.00 | 12.00 |
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30 min strength training
8 mi boring progressive run on the treadmill. Started at an 8 min pace and finished with a 7 min pace. 60 minutes
So hard to be at the gym after a fun and sunny weekend down south. I am really starting to hate the gym. Nearly every single treadmill is broken and some of the guys that do weights there are just down right rude! The only thing that kept me from poking my eyeballs out today or tripping a meat head was a nice chat with pregnant little Merri! :)
PM: 4 miles easy, 8:04 pace. |
| Kinvara Pink Miles: 12.00 |
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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 | | 8.50 | 3.00 | 11.50 |
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Fun (did I really just call it fun?) workout at the BYU indoor track this morning. Jen & I were planning to meet up there and found out Melody, Julie, Josse, Melanie, & Emily would be there doing a workout. Perfect because Jen & I were just planning on jogging around for an hour. ha! 15 x 1 lap on/off's. I have no idea what the distance is for one lap? 61, 62, 62, 62, 62, 62, 63, 63, 63, 63, 64, 64, 63, 63, 62. Not sure what that pace would be but it was definitely a good push for me. Considering I am coming off of lots of high mileage I felt pretty good about this workout. A big thanks to Melody & all of the other girls for pushing me this morning.
1 mi or so warm-up (sheesh those girls warmup fast!) and 2 mi or so cooldown.
PM: 2.5 mi shake out run, 22 minutes. |
| 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 | | 10.50 | 0.00 | 10.50 |
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Who knew the circus lasted until 10:30pm? Didn't get to bed until almost midnight but it was fun! :) I tried to sleep in but my body is just used to waking up early so I got up and went to the gym.
25 min weights - lots of rest breaks
Slogged through 7 miles in 56 min on the treadmill. My only goal was to run at a pace slow enough that I didn't sweat enough to have to wash my hair. I definitely did not have the energy to wash my hair! PM: 3.5 easy, did not feel good.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Easy with Jen in Salem, 7:50 pace. |
| 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 | | 7.00 | 0.00 | 7.00 |
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Started running outside this morning but fell before even getting out of my condo complex. I was going VERY slow! I'm sure it would have been better once I got out on the roads but I just decided it wasn't worth it.
20 min weights at the gym & 7 mi on the treadmill, 7:35 pace. I was feeling pretty drained today, thank goodness for pandora!
I really hope the roads clear up tomorrow so that I can get a tempo workout in.
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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 | | 8.00 | 6.50 | 14.50 |
| Due to icy roads I opted to do this workout on the treadmill. I had a bad attitude about it but wanted to get it in. Quick 1.5 mi wu and then I got down to business, just wanted to get it over with. Eased into the tempo with .5 @ 6:53 pace then did a 6 mi progressive tempo 6:39, 6:35, 6:31, 6:27, 6:27, 6:22. 2.5 mi cd for a total of 11 mi. Tough workout for me but ultimately I'm glad I pushed through it. My tv on my treadmill was broken and my cellphone died (no pandora) so it was mostly a mental battle today but a good reminder of what it feels like to really push when you really dont want to! Sweatiest Fest I've had in a long time, crazy how much I sweat on the treadmill. Pm: 3.5 easy shake out mi OUTSIDE. Still lots of icy patches but perfect for some easy jogging. |
| Kinvara Pink Miles: 11.00 |
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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 | | 9.00 | 0.00 | 9.00 |
| 6.5 mi santaquin orchard loop. Way overdressed this morning, it was warm! Pm: 20 min jogging at the indoor track with the pups. 40 min walking. |
| 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 | | 12.00 | 0.50 | 12.50 |
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20 min strength training
8.5 on the treadmill. I feel like I raced over the weekend or something, major heavy leg syndrome. Ran pretty slow but it felt hard. haha just one of those days. Did about a half mi total worth of strides towards the end at 10mph. 4 miles easy outside. 7:35 pace. So so very sunny and nice out. :)
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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 | | 5.50 | 3.50 | 9.00 |
| Orchard loop with Jen. 3.5 mile unplanned tempo, a little icy in spots but we were careful. Eased into it with the first .5 6:30 pace. Then 6:16, 6:10, 6:12. Overall pace for the run was 6:58 which was pretty speedy considering the first mile was 8:02. The last tempo mile nearly killed me (very gradual uphill) but I'm happy we decided to do the workout. Thank goodness I have Jen to push me. I definitely earned myself some very easy jogging tomorrow! 20 minutes weights & stretching at home. |
| 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 | | 12.00 | 0.00 | 12.00 |
| 30 min strength training - planks, pushups, myrtle, lunges & squats
8 mi recovery on the treadmill, 2% incline 8:15 pace. A few faster strides towards the end but they felt a little forced so I didn't push it. My legs really needed an easier day.
PM: 4 mi easy 8:22 pace. I'm starting to get more used to these evening runs and I'm not dreading them so much.
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| Kinvara Pink Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
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Hilly route in Salem with Jen easy, 7:36 pace.
6 min 30 seconds on the elliptical to catch the traffic & weather reports. Cross-training....booyah!
PM: 3.5 easy 8 min pace |
| 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 | | 8.00 | 0.00 | 8.00 |
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Sataquin Orchard loop with Jen, 7:23 pace. We were going to do a workout but I have a cold & Jen was well cold (we were both underdressed after the heat wave of yesterday) and we are both just lazy.
Probably a good thing we scratched the workout because rumor has it I'm going to be trying to keep up with a bunch of speed demons tomorrow morning. :-) |
| 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 | | 10.50 | 5.00 | 15.50 |
| Multi city Long run with JulieC starting at her house in pg. First 10 miles easy but hilly, 8:12 pace. Lots of day dreaming about when we ran this loop over the Summer......ahhh those were the days! Then I started a tempo 6:30, 6:10, 6:10, 6:03, 6:04. Short stop after mi 2 to make sure I was going the right way & the last mile was quite aided. That said going fast felt really good and fairly comfortable. I felt great during the run but afterwards started getting dizzy and nurse Julie had to revive me and bring me back to life with her magical orange juice. I've never been the brightest crayon in the box but doing this run with no fluids knowing my history of dehydration & low blood sugar was really stupid. Lesson learned! Truth be told I haven't drank or taken in fuel at all this winter. My hands just don't work in the winter and I don't get thirsty. Hopefully my lack of practice doesn't effect me too much in Phoenix. |
| 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 | | 7.50 | 0.00 | 7.50 |
| Easy miles around the orchards. I could really get used to running at 10am. |
| 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 | | 10.75 | 1.00 | 11.75 |
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25 minutes strength training - planks, pushups, upper body weights
8.25 miles on the treadmill, 2% incline - 7:30 pace. Started really easy and finished with a 6:48 mile. I felt oddly good for the Monday after the super bowl. Must have been all the chips & dip I ate or the booty shaking family dance party we had during the half time show. PM: 3.5 miles easy 8 min pace, ITBS rehab and foam rolling
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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 | | 6.75 | 2.75 | 9.50 |
| Track workout with a big crew this morning. Josse, Jen, Emily, melody, Melanie, & JulieE. 1.5 mi warmup 1 mile at 5k pace 5:49 (dream 5k pace!) 8 times by 1 lap fast 1 lap recovery. 63, 64, 64, 64, 65, 66, 64, 64 3 or so cool down. I felt pretty good for the workout other than my breathing being a little off because I'm still recovering from a cold. A big thanks to the girls for pushing me. Today is free pancake day at IHOP! |
| 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 |
| Elk Ridge uphill loop with Jen. Hard route, easy pace.
I somehow got talked into running the Zion trail Ragnar Relay so I've got about 6 weeks to turn myself into a trail runner. Any advice and suggestions are welcome. :) Or replacement nominees? It should actually be a lot of fun but seriously I'm clumsy and would be lying if I didn't admit it kind of scares me.
PM: 3.5 with Lily on the SF river trail. Sunshine!!!
20 min lower body ST & ITband rehab |
| Kinvara Pink 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 | | 5.00 | 3.00 | 8.00 |
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8 mile Santaquin orchard loop with Lily. We threw in a little unplanned tempo in the middle 6:35, 6:30, 6:24. Just a nice controlled effort and I felt pretty good.
Lunchtime PM: 20 min elliptical. Long enough to shake my legs out after the tempo, short enough to not break much of a sweat. | |
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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 | | 8.00 | 0.00 | 8.00 |
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Provo canyon birthday run with the birthday girl JulieC. Her birthday was yesterday but we celebrated today. I felt flat and tired but still really enjoyed the run with Julie. :) It is way too bad Utah Valley marathon wasn't today. 36 degrees and 20mph tailwind coming down the canyon was lovely!
Hale Freezes over 10k tomorrow. My plan is to use the race as a half marathon paced tempo in a last ditch effort to prepare for IMS Arizona Half next Sunday. | |
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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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| | Race: |
Hale Freezes Over 10k (6 Miles) 00:38:10, Place overall: 2 | | Slow miles | Fast miles | Total Distance | | 7.50 | 6.00 | 13.50 |
| Sorry for the spelling errors I'm updating from my phone. I'll attempt to fix this mess when I get to a computer. This is a tough course and the weather conditions were less than ideal this morning. I made the mistake of driving the course and sliding all over the place in my car (it would have been better if I just didn't know what I was in for I think) so my main goal was to just stay on my feet. It was icy, slick, and pretty yucky especially the last couple miles. With My whining out of the way I am incredibly satisfied with my time and effort. I warmed up 2.5 with Jen & melody. So so nice to have those girls there. I am very used to chasing after them in workouts and just tried to follow suit for the race. Jen split off at the 5k but I was able to keep melody insight (very distantly) for most of the race. Splits were 6:05, 6:12 (not able to take advantage of the downhill too much because it was icy and I was focused on footing), 6:10 (I usually hate this stretch but welcomed the clear roads), 6:30, 6:44, 6:20. 38:09/6:20 pace for 6.04 according to the garmin. Official results had me at 38:10, good enough for 2nd place female and 5th overall. I realize that these splits are quite inconsistent but the second half of the course is really hilly and I feel like I paced a very even effort. Cooled down 2 miles with Melody. I feel good about my time today and think it is right where I need to be going into the half. Although the course was short this would still have been a PR for me compared to my onion days 10k (2 weeks before TOU) where I paced 6:24. This is a good sign and the track workouts are definitely paying off. A big thanks to Josse for coming out and cheering and for blocking off traffic for me. :) and a shout out to my training partner in crime Jen who won the 5k & melody who won the 10k. I am very fortunate to have such awesome athletes to train with. Pm: got out for 3 mi to shake the legs out. |
| 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 | | 4.50 | 0.00 | 4.50 |
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4.5 miles from my parents house to Westlake High School. I was so exhausted from helping my Mom with nursery I was barely moving.
Met my parents & the pups at the school and walked for a little over an hour on the indoor track. |
| Orange Mizuno Waves Miles: 4.50 |
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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 | | 10.00 | 0.00 | 10.00 |
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30 min weights - planks, pushups, core & shoulders, ITBS rehab
8 treadmill miles, 7:30 pace. It's been a while since I've ran on the treadmill and this was really boring.
I wanted to mention that the highlight of the race Saturday for me was that my ITband and feet did not bother me or hold me back at all. I am so thankful to be feeling healthy and strong. My It band is noticable at times after a long run but I know the foam rolling, rehab, ect is helping. I've noticed with my feet that the zero mm Saucony Mirages seem to irritate it the most so I've quit wearing them for the time being. It seems the more arch support I have the better. The metetarsalgia is still a bit of a mystery but I'm happy that it's not holding me back at the moment.
PM: 2 miles slowly, the sunshine was just too tempting to turn up. |
| Kinvara Pink Miles: 10.00 |
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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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| | Slow miles | Fast miles | Total Distance | | 5.40 | 3.10 | 8.50 |
| I was planning to meet Jen at the track this morning but decided to bail. Mainly because I wanted more sleep but also because I realized that short intervals probably wouldn't be the smartest workout for me today. Instead I did a 5k tempo on the treadmill. I had no real plan of what I was going to do when I started the workout but as I got going this seemed to fit the bill. 2 miles wu and then 5k (hm-10k pace effort) with splits of 6:22, 6:18, 6:15, 5:52 for the final .1. 3.4 cool down at a 7:45ish pace. .5 incline for the 5k portion so I guess you could call it aided. The main purpose of this workout was a last chance confidence booster for me and despite it being 5,000 degrees in the gym I felt really good. 20 min strength training. |
| 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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6.6 mi easy with Jen, shortened orchard loop. Slept in my running clothes so that I could sleep right until 6am and I'm pretty sure I was still asleep the first few miles. 7 hours of sleep was lovely! :)
Pm: 2.4 easy 8:00 pace. Totally random comment but I've noticed that the faster I've gotten the slower my recovery runs have become. I used to have a hard time running easy and now I look forward to it. Not sure this is significant at all but I was just thinking about it this afternoon and thought it was worth noting. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.75 | 2.25 | 7.00 |
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Planks & pushups
7 miles with 2 x 800, 3 x 400, 1 x 800 all equal recovery. 3:09, 3:08, 1:30, 1:30, 1:30, 3:10. I was just planning on 2 x 800 & 4 x 400 but slowed the last half of the last 800 down to HMP (6:27). This workout felt harder than I would have liked but hopefully two light and easy days will have me feeling better by Sunday.
Running Warehouse is offering an extra 25% off all apparel until Sat. http://www.runningwarehouse.com/catpagesale.html?ccode=SALEWA&utm_source=mailer&utm_medium=email&utm_campaign=extra%2B25%2Boff%2Bliq%2Bapparel&coup=FEB1325D | |
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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 | | 6.00 | 0.00 | 6.00 |
| 20 min strength training 6 miles easy. I woke up with the beginning stages of a cold this morning. Terrible timing but I am not overly surprised as both my niece & nephew that I babysit every Tuesday have been really sick. It is so hard not to catch things with kids. I am trying to stay calm and focusing on staying hydrated and getting plenty of calories. I did feel better after the run and stopped and picked up some gatorade and cold-ease on my way into work. I've been sick a few times this winter and able to fight it pretty well so hopefully I can kick this quick! | |
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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 | | 5.00 | 0.00 | 5.00 |
| Easy with a few strides at hmp. Weather said 9 degrees and it felt much warmer than that. Still have a sore throat & runny nose but feeling better and energy feels okay. Off to Phoenix! | |
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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: |
IMS Arizona Half Marathon (13.1 Miles) 01:21:54, Place overall: 3 | | Slow miles | Fast miles | Total Distance | | 3.00 | 13.10 | 16.10 |
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Very happy with the race today! My friend posted on my faceboook wall last night "A winner’s strongest muscle is her heart." and these words really resonated with me. I ran with a lot of heart today and am really pleased with the way things turned out. I will post splits/report later but wanted to get the results up and thank everyone for all of the continued support. Off to read a book by the pool and enjoy some sunshine. :-) It is hot here!
Still processing this race and trying to wrap my head around the idea that it actually happened. It's still a little surreal to me but let's get to the details.
Background: I signed up for this race in July because I saw a deal on fb for $40 for the full marathon. I called my friend Heather that lives in Phoenix to see if she was on board. She was and so I signed up and decided it would be the perfect time of year to get out of Utah. I didn't know much about the course or the race besides the fact it was a total no frills race and it was in Feb in AZ. I switched to the half marathon (smart decision) in January after battling some injuries after TOU.
Pre-race: I wanted to PR (1:28 on a flat course) but I also felt I was capable of 1:25 so that was the goal. My training had been different gearing up for this race than ever before but I had worked hard.
Nutrition: Mostly noting this for myself for future reference. 3/4 plain bagel & a banana pre-race (55 grams carbs?), 20 ounces of Gatorade & 16 ounces of water. Gatorade at every aid station except the first and last (maybe 1oz total in my mouth at each station...plenty on the face) and a gel at mile 7.5. Oh and the 5-hour energy 10 min before the start!
Splits: 6:22 (slowest mile), 6:13, 6:11, 6:11, 6:14, 6:10, 6:11, 6:14, 6:20, 6:09, 6:16, 6:16, 6:12, 5:38 (50 seconds).
Elevation: 186 loss / 48 gain
Report: 1.8 mile warm-up with a few strides before wishing my friend Heather good luck and lining up at the start. There were a few girls that looked fast and a couple of people talking about going for sub-1:20. I was wondering what in the heck I was getting myself into but managed to stay incredibly calm. Staying calm is critically important to performing well in my opinion. I had looked at the course map a few times and some people I met on the bus ride up told me there was a hill at mile 7 and 12.5. I decided before the race I would run on effort and did not calculate goal splits. The race started and I managed to hang back and let people go. Little did I know that my first mile would be my slowest of the entire race! I started as 5th place female and eased into a comfortably hard pace. The first mile felt awkward and hard and it took me 3 miles to find a grove and feel like I was in control and not forcing my body. I was in 3rd place by mile 2. The weather for the race was perfect but there was an 8mph headwind that was annoying. It was not a big deal but just enough to be annoying. At mile 3 I caught up to a tall guy with bright pink socks (Steve) and did my best to draft off of him. I hit the 5k in a little over 19 min and decided at that point to not hold anything back. I was not really following my plan of 6:25 minute miles and realized I was risking blowing up but I wanted to take the risk. Why not? So I just went for it and continued to run off of effort. I hit the 10k in 39 minutes still tucked right behind pink socks friend. The effort was starting to get to me and I contemplated slowing down. As we came into an aid station and I caught back up to pink socks friend he mentioned that the female Arizona Ironman Champion was not too far ahead and then said "how cool would it be to catch her". Although I never actually saw her and had no idea how far ahead she was those words sparked some sort of fire in me and gave me just the boost I needed to fight and keep pushing the pace. Runners were very few and far between and besides me and pink socks friend Steve there was only one runner I could see ahead. We finally managed to catch white shirt guy at mile 9 and after seeing his back for 9 miles I was so excited to reel him in. He was very supportive and would end up working with me until the finish. The effort was getting harder but my splits were coming in consistently and I just continued to work as hard as I could. I hit mile 10 at 1:02:30 and thought about slowing down and just running a 5k in 22 minutes and still reaching my goal of 1:25 (moment of weakness). Or I could really see how tough I was and run a sub-20 last 5k! I wanted to see what I was capable of and I really fought for every step that last 5k. I had caught white shirt guy and stayed in between him and pink socks dude. Having these two to work with was incredible helpful. This was a small race with very little crowd support. My feet started bothering me at mile 11 and my calves were screaming at me but it felt good! This is what I work my butt off for; I train for these moments of complete pain when you are pushing yourself so far outside of what you ever thought you were capable of. This is what it is all about. I managed to stay focused and ran with my heart. I kept repeating in my head and out loud (poor white shirt guy) "run with your heart" "run with your heart". The little hill at mile 12.5 was not too bad (freeway overpass) and I powered up it and then flew into the finish with the biggest smile on my face. My friend Emily was cheering at the mile 13 mile marker and since my family wasn't at the race it was so great to see a familiar face. I was beaming from ear to ear as I crossed the finish line and was so incredibly happy!
After talking to the first & second place girls and my friend Emily I jogged back to mile 12.5 to run my friend Heather in. 1.2 mile cool down.
Post-Race thoughts: Still processing a lot of this. I feel disappointed when people ask if I won and I have to respond that no I didn't win but I did run really well. Hard to explain to non-runners (family) that winning was not the goal. I am so incredibly happy with the way I ran and at the end of the day I am only out there competing against myself. By far the coolest thing about it all is that I paced 6:15 for the race which is the OTQ pace. I want to keep working hard and make that dream a reality!
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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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7 mi recovery in a little under an hour. Ran from my friend Heathers house to the canal trail.
Foam rolling and stretching poolside
I ran into a guy on the run that stopped me because he recognized my uvm shirt I was wearing and we ended up talking for about 20 min. He just ran 23 miles of the Phoenix full course yesterday and was giving me all the details. I am soooo close to booking a flight to come out and watch that race because I have so many friends running it. It is going to be awesome! The course sounds great. | |
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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 | | 7.50 | 0.00 | 7.50 |
| 7.5 easy miles in AZ mostly on the canal trail in a little over 60 min. (although I was gone 80 min because I stopped So many times to take pictures and soak in the sunrise.) Beautiful morning in AZ with the most gorgeous sunrise I've seen in a long time. I am sore but feeling good. Headed back to UT. :( | |
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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 | | 11.40 | 0.00 | 11.40 |
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8 mi orchard loop with Jen, 7:32 pace. My legs are very slowly returning to life.
20 minutes strength training
PM: 3.4 miles, 8:10 pace | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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Hilly route with Jen in Salem easy 7:52 pace. It was a lovely snowy run down south. We were both sitting in the parking lot for 10 min sleeping before we realized that we were both there. Ha ha so funny.
I am looking for opinions. I absolutely realize that this is open to criticism so feel free to reiterate how stupid I am. I already know I'm an idiot! I am registered for the Dog town half marathon this weekend. Yes I am an idiot and registered for this not even realizing it was right after IMS. (My new new year’s resolution for 2013 is to quit being so spontaneous!) Anyway I am trying to decide what to do. Do I race the half at MP? Drop down to the 9k or 5k? Jog it? Just spectate? I hate throwing away money but definitely don't want to risk an injury by doing something dumb. I am feeling good post race, I think the flat course helps with quicker recovery but I am definitely in no spot to race a half again. Ahhh why am I so stupid.
PM: 4 treadmill miles 8:00 pace.
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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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A lovely snowy run in Provo Canyon with JulieC, 7:50 pace. My Kinvaras officially suck in the snow!
I've decided against going down to ST.G for the race. The trip was planned around heading to Vegas to see my brother afterwards but family plans kind of crumbled and it seems the smartest choice is to just stay home. I'm just not sure I trust myself to not race and my focus is to stay healthy so this seems to be the optimal choice. :)
That said where are all the cool kids that aren't racing tomorrow running?
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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 | | 11.00 | 0.00 | 11.00 |
| 11 mi 8:35 pace with Josh, Pam, and JoAnna in Springville. Very windy but a nice forced recovery for me and great company. Planks & pushups |
| 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 | | 7.50 | 0.00 | 7.50 |
| Half marathon recovery day number 7. 7.5 mi in the orchards of Santaquin 7:28 pace. Windy out but not as bad as yesterday and it was kind of sunny! :-) First day since the half that I've ran a mile under a 7:30 pace. Not forcing anything and just letting my body naturally control the pace. Feeling good! | |
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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 | | 11.50 | 0.00 | 11.50 |
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Upper body weights
3 min elliptical - every single treadmill was taken....so many walkers.....so annoyed...
8 miserable miles on the treadmill with 4 x 30 second strides at 6:00 pace. Crappiest run I've had in awhile but I'm pretty sure it's just because I haven't ran on the treadmill in awhile. I could have sworn my device was at a 4% incline even though it read 1.5... PM: 3.5 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 | | 9.00 | 0.00 | 9.00 |
| 9 mile orchard loop with Jen, 7:13 pace. I have no idea why we were moving faster than normal but we just naturally picked it up once we started talking about racing plans for the rest of the year. Last four miles were sub-7 and felt good. Half Marathon recovery day #9 and feeling strong. I am planning to take the rest of the week easy with a brisker long run in Phoenix on Saturday. :) 20 minutes weights + planks/pushups
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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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25 min lower body strength training
20 min elliptical - my legs were wobbly after the ST and I didn't want to make a fall off the treadmill type of scene so this seemed like the safest bet....
6 treadmill mi, 7:30ish pace, 2-3.5% incline. Felt oddly incredible running on the mill this morning...weird?!?
I've gained a good 3lbs since the half which is no big deal, I think I earned my "fat & happy" days but seriously if you haven't tried cookie butter yet just say no!!!
PM: 4 easy, 8 min pace. |
| Saucony Mirage Pink Miles: 6.00 | Kinvara Pink Miles: 4.00 |
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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 |
| Easy in Salem, 7:52 pace. Testing out a new route for Jen's track team this morning which was a nice break from the normal hilly route. Jen does not own a garmin and just guesses on route distances when she drives around town. This is the 2nd time we've done this and shes been off by about a mile both times. Poor track kids have no idea. haha I love it! | |
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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 | | 6.50 | 0.00 | 6.50 |
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Orchard loop with Jen easy, 7:24 pace. 32 degrees with no wind is absolutely perfect running weather!
Off to Phoenix this afternoon to pace my friend Emily the last 16-18 miles of the marathon tomorrow. Best of luck to everyone racing this weekend! | |
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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 | | 18.00 | 0.00 | 18.00 |
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Had the opportunity to pace my friend Emily for the last 18 miles of the Phoenix marathon. It was such an awesome day and I am so glad I got to be there. She ended up finishing in 3:17 which was a PR for her. I am really happy with the way I held up for the 18 miles. I felt really great the entire time and was able to focus 100% on Emily.
Definitely feeling the marathon itch after talking to everyone after the race! The course was awesome and I would love to run it next year. |
| 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 | | 6.00 | 0.00 | 6.00 |
| 6 mile easy around some city streets in AZ. 8+ pace |
| 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 | | 12.50 | 0.00 | 12.50 |
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25 min weights
8.5 mi on the treadmill 7:30ish pace PM: 4 miles, 32 min.
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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 | 1.00 | 9.00 |
| 9 mile orchard loop with Jen. Not really easy but not really a workout either. 4 miles sub-7. I am ready to refocus my running again and start training for something I think. But what? Any suggestions are welcome. Currently I'm not registered for anything until UVM in June. 20 min weights at home |
| 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 | | 11.00 | 1.00 | 12.00 |
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Hilly route in Salem with Jen, 7:22 pace. First time I've actually been able to see the hills and they felt much harder than when we run in the dark. Neither of us have done any sort of workout in over two weeks and we are running too fast but it feels natural so I guess I'll go with it.
Jen is trying to talk me into doing the Woodland Hills Yeti race this weekend......so I guess I need to learn to ski by Saturday. hmmm that should be interesting.
3 min plank.
PM: 5 miles with a few 1 min surges, stressful day at work and sometimes running fast helps. | |
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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 | | 11.00 | 0.00 | 11.00 |
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8 mile downtown Payson loop with Jen, 7:13 pace. When in the heck did that pace become a relaxed conversational pace for me? Jen has literally ran me into shape! My job has been causing me ridiculous amounts of stress lately and these morning social hours are my saving grace. Oh and girl scout cookies have also helped!
Planks/pushups
PM: 3 easy, 3 phone calls, busy day! | |
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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 | | 6.00 | 0.00 | 6.00 |
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6 lovely miles in Provo canyon with Melody. Thanks Melody for the fun run. I am really loving the light and totally dreading day light savings. It seems to kill me every single year! |
| 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 | | 16.00 | 0.00 | 16.00 |
| 16 mi around Springville/Mapleton. First 9.5 with Jorge, Holly, & Stephanie. I turned back early and so that I could come play cheerleader at the Yeti race. Didn't feel so hot today but it's been a really long stressful week so I'm not too surprised. 8:05 pace for the run. |
| Kinvara Pink Miles: 16.00 |
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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 | | 8.50 | 0.00 | 8.50 |
| 8.5 mi in Santaquin/west mountain orchards. Beautiful day and I felt good. 7:11 pace. I got chased by a lot of dogs and I think that helped the pace. |
| 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 | 4.50 | 14.00 |
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25 minutes weights - upper body + planks/pushups
Treadmill workout all at 1% incline except the final 400. 4 x 1 mile + 2 x 400 with 2 min jogging in between all reps. 2.25 mi warmup and then into the workout 6:15, 6:10, 6:07, 6:03. 400s were 88 & 86. My legs were toast by the end but I felt really good for the workout. Cooldown was at a lovely 8:27 pace. PM: 5 lovely sunny miles with Christie. So nice to run in the sunshine!
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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 |
| 8 mile orchard loop with Jen, no watches but it took us about an hour I think... No headlamps either and dang it was dark! 15 min it band rehab & stretching. | |
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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 | | 11.50 | 0.00 | 11.50 |
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Provo canyon out & back, 7:45 pace. Pace felt much slower and like a true recovery run. Feeling good!
PM: 1 loop along the river trail in SF on my way home from work. 3 miles |
| 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 | | 11.50 | 0.00 | 11.50 |
| 7 mile hilly route in Salem with Jen, 7:25 pace. Love my morning chats with Jen. We really need to start wearing headlamps though....it is dark and creepy with all of the random farm animals sneaking up on us.
10 min elliptical at the gym really slow just to watch the news for a bit.
Pm: 4.5 with a few strides | |
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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 | | 10.00 | 5.00 | 15.00 |
| Loved my run today, I was so tired after a late night but it still ended up being a great run & a great way to break up a long run. Started with Jen for the 7 mi loop. 2 mile wu & 3 mi tempo 6:19, 6:17, 6:19 (we talked the first 2 and then Jen smoked me the last mi). 2 mi back to my house to drop Jen and I went right back out. 2 mi easy and then a 2 mi tempo 6:22, 6:14. I saw my friend Julia 1 mi into her run and caught up with her for a nice 4 mi cool down to round out 15 for the day. 15 mi never flew by so fast! I have some work to do to get back to where I was for IMS and these tempo mi were a little harder than I had hoped but today was all about hitting the hmp effort and I feel like I was successful in that. |
| 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 |
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8 miles in Kanab easy, 7:45ish pace. Absolutely beautiful run surrounded by red rock. I stopped to take quite a few pictures.
I hadn't ever been to Kanab before but it was a really pretty place. I had the opportunity to present at an all womens conference on Saturday and really enjoyed it. The conference was more than accomodating and one of the board members even took me out Friday night to show me a good place to run. It was such a nice touch and I was just incredibly impressed with how great of an event they put on. | |
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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 |
| 7.1 mi easy with Julia in Payson, 8:45 pace. It was windy but I dressed up in my all green St. Patricks Day attire which made it fun. :) |
| 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 | | 7.10 | 0.00 | 7.10 |
| 7.1 mi hilly route in Salem with Jen, 7:17 pace. I think this is the fastest we have ever ran this route which is weird because it did not really seem like we were pushing any harder. I guess sometimes good conversation makes you move faster.....errr it was all the cake and ice cream I ate last night. :-) |
| 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 | | 10.80 | 3.00 | 13.80 |
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Tuesday death by training with Jen..... Regular 8 mi loop with no planned workout per usual. I suggested a tempo after a 3 mi warmup. I had no headlamp so I couldn't see splits so we just went on effort......errrr I just chased Jen! 1 mi recovery after the tempo (at a brisk 6:55) and then 4 times by 2 min fartlek efforts. 8 mi in 53:30/6:42 pace. No stopping ever, just a continuous workout. The 2 tempo miles ended up being 5:58, 5:53. Jen was a good 10 seconds ahead of me but I am very happy with this workout, although it was very very hard! 1 mi cool down with Jen. 25 min weights at the gym and then I slogged another 9 min mi up to my sisters house.
PM: 3.8 easy recovery, 8:30 pace. First 2 miles with Izzy dog and the last 1.8 with Skippy dog. Both dogs were in better shape than I had anticipated considering the winter layoff. However they both panted and acted like they were dying for a good 30 min after the run. |
| 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 |
| 8 mi Provo canyon out & back easy recovery 8:06 pace. Beautiful morning!
My butt muscles are incredibly sore and I am pretty sure it has nothing to do with running at all but rather from hiking the "Y" on Monday. Pretty ridiculous and a little embarassing how out of shape that 1.75 mile hike made me feel!
Pm: 3 mi easy Spanish fork river trail |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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Stomach Flu......maybe some sort of ab workout from throwing up all night long. Ugh I haven't been this sick in a very long time!
PM: After being curled in the fetal position for 16 hours straight I just had to get out of the house. 5 mi slowly with a few walking breaks. |
| 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 | | 9.60 | 0.00 | 9.60 |
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6.6 mi orchard loop with Jen, 7:24 pace. I am feeling so much better today, thank goodness. It is amazing what an entire day of sleeping and a full sleeve of soda crackers will do! I think yesterday was quite likely the most unproductive day of my life. I did read a book and watch 4 episodes of Kourtney & Kim take Miama! Having the stomach flu is not fun at all.
25 min strength training at home
I am supposed to pace 1:35 at Riverton tomorrow so I need to make sure I get plenty of fluids and calories in me today.
PM: 3 miles with the pups in a windy blizzardy, snowy mess. .5 with Izzy dog (she was being a total pansie and it was too cold to force her to run) and 2.5 with Skippy dog. 8:30 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 109.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
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I was planning to pace the Riverton course but when I got up there I found out the race had been cancelled. First time I have ever actually seen a race cancelled in Utah but honestly I have to give the RD props for cancelling because the course really was pretty bad. The roads were just a complete slushy mess and there was a good 4-5 inches deep of snow lining miles 5-9 on the golf course trail. Anyway there were about 50 people that showed up and still wanted to run the course anyway. I was really glad because I still wanted to get a run in and now I could just enjoy it without the pressure of pacing....that works for me!
For a split second I thought about still trying to hit my pace (1:35) just for fun but as soon as I realized just how much snow I was dealing with, and how crappy I felt still recovering from stomach flu I threw that idea out the window. Sadly I was not in race mode and wasn't fast enough to keep up with Chad...yet also not slow enough to join the leisurely crew so I ended up running the whole course solo. I usually don't enjoy running alone but I actually just kind of soaked it all in and had a good time. It was really beautiful with all of the snow and it is always fun to run in a new place. Ended up finishing in like ~1:38 or something....I don't really remember.
The race organizers heard there were people out running the course for fun and were waiting at the finish with chocolate milk, bananas, shirts, medals, ect. I thought that was a really nice touch since they had already refunded everyone there money. |
| 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 | 1.00 | 8.00 |
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Ran from my parents house down to the lake and then down to the school to meet them at the indoor track. After 5 mi the weather was warming up and I was inspired by the famous Jake K to do a few 100s on the outdoor track. 16 times by 100s at the Westlake HS track. I just picked it up on the straights and jogged the corners. Didn't time anything and just kind of ran off of effort. 8 mi total in about an hour. My running isn't feeling very 'sharp' lately and I've kind of been feeling a little off. I'm trying not to dwell on it too much because I'm still recovering from the stomach flu and life has just been busier lately forcing running to take a back seat in my realm of priorities. I'm hoping to refocus this week and get back on track. I'd like to work on getting more controlled quality miles in. Less medium-hard miles and more fast-true recovery miles is the plan!
20 min walking with my parents and the pups. |
| 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 | | 8.60 | 0.00 | 8.60 |
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25 min strength training
30 min elliptical
4.6 easy treadmill miles in 36 min. First time running on the treadmill in awhile and I completely forgot how mind numbingly boring it is. I was just too big of a wuss to run in the dark and cold morning alone today. PM: 4 easy
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| Saucony Mirage Pink Miles: 8.60 |
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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 | | 6.00 | 4.00 | 10.00 |
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Orchard loop with Jen. I wore my headlamp this morning so that I could pace the tempo better. Last weeks sub-6 min miles were cool but kind of left me in a hole so I did not want that to happen again. 2 mile warmup and then 4 mile tempo 6:23, 6:12, 6:10, 6:10. The first 3 miles of the tempo felt very controlled and we even talked through them. The last mile was more of a push. It is a gradual uphill and Jen had a good 10-15 seconds on me which I was totally okay with. The goal of the workout today was to get more of a controlled workout and not wipe myself out. 3 mile cool down with Jen at a moderate pace and then I added an extra slow mile by myself to shake things out. 10 miles total. Strength training and foam rolling. My left shin is bothering me just a bit so I got some ice on it. Didn't notice it during the workout but just when walking up the stairs to my house afterwards. I really need to buy some compression sleeves (my dog chewed mine...literally) and some new trainers.
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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 | | 11.20 | 0.00 | 11.20 |
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7.2 mile hilly route in Salem with Jen, Aubs, and Mack. Fun to have a bigger group this morning and hopefully we can get a good little training pack going down south. :) 55 min
Gym - planks, pushups, it band rehab, squats & lunges
PM: 4 miles easy around the orchards, 7:50 pace. |
| 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: 111.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.20 | 3.00 | 11.20 |
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Fartlek type workout on the Orchard loop with Jen. She got this workout from Nick Symmonds and I just went a long with it...
18 min wu (~2.3 mi), 2 x 3 min with 2 min active recovery + 8 x 90 seconds with 60-90 second active recovery. Continual workout with the recovery much swifter than I probably would have done on my own. 2 mile cooldown. 63 min. It was way too dark to try to keep track of paces and I didn't really care anyway. This workout was way more about the effort for me.
Feeling like I have shin splints in just my left shin?.....I did not feel it during the workout but noticed it during the cool down. Definitely just a niggle at this point but it has me worried and I need to be cautious.
PM: 20 min very easy shake out run. no watch |
| 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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Love my late start Friday morning runs. That extra half hour (6:30am start) makes such a huge difference! Just 7 easy around Salem with Jen, 55 minutes. We looped around the pond a couple of times and just meandered around the neighborhoods. Beautiful morning and running in the light just makes me so happy. :)
My legs are feeling so much better after a good scraping yesterday. I also found an old pair of arm warmers and turned them into compression calf sleeves...they are tighter than normal compression sleeves I am sure. It took me like 5 min to get them on! |
| 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 | 5.00 | 18.00 |
| I had plenty of opportunities to run with people this morning, but I really just wanted to sleep in. I also didn't know how far my body would carry me and didn't really want to committ to any distance. I got my beauty sleep and then headed out aimlessly without a plan. Ended up with 9 miles easy (70 min), some of it up payson canyon and then a 5 mi tempo 6:31, 6:17, 6:12, 6:12, 6:10. 1.5 mi trot (literally 8:30 pace and some walking) back to my house. I guess you could call this a depletion run because I never stopped the watch once and had no fluids, ect. Or maybe I'm just calling it that to make myself feel better about it? Ha! This solo run gave me plenty of alone time to think and made a few things clear to me. 1. My feet are still a problem. 2. I am no where near in shape to race a marathon right now. 3. This was a big week for me and I am wiped out! Not sure if that's a good or bad thing. Either way I'm headed on vacation today with my family and looking forward to taking 4-5 days off of any sort of workouts. Hopefully I can even talk my sister into jogging with me. AM 2: 2.5 mi with Christie. .5 chasing her down the last half mi of the 5k and then a nice and easy 2 mi cool down with her after the race. Did I mention that she freaking won the tri!!!! Yep she killed it and is looking so good going into stg half ironman. Very fun to watch her and I am very proud of that girl. |
| Kinvara Pink Miles: 15.50 |
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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 | | 7.25 | 0.00 | 7.25 |
| 7.25 miles in St. George. Virgin River trail + Santa Clara river Trail. easy, easy very relaxing recovery run on a beautiful Sunday morning. |
| 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 |
| 8.25 miles easy in Las Vegas. Running in Vegas is so frustrating unless you are on the outskirts...which I unfortunately was not. I truly do not know how you people that run in the cities do it. I have been so spoiled in my small town. My two biggest pet peeves when running are wind and stopping. I absolutely hate stopping at lights! This run was so windy and took so long I almost missed the breakfast buffet! That would have been tragic..... |
| 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 | | 7.50 | 3.00 | 10.50 |
| I was not excited to run in Vegas again and actually contemplated running on the hotel treadmill. Instead I just went out and thought I would do like 4-5 miles. I went a completely different direction than Monday to avoid the street lights of course, got lost and ended up running way further than planned....oh well! 3 mile tempo in the middle on a flat road I found with no street lights (well there was one but I got lucky and didn't have to stop! Thank goodness because if I have to stop during a tempo I might as well throw the workout out the window.) 6:13, 6:06, 6:00. Felt incredibly good which is probably 100% due to the 10-15 mph tailwind I was running in....I needed all the help I could get so I'll take it. :) |
| 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 | | 12.20 | 0.00 | 12.20 |
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7.2 mile hilly route in Salem with Jen, 7:17 pace. I felt like a zombie but I guess I run fast when I'm half asleep...who knew.
planks/pushups at the gym.
PM: 5 easy, 8:00 pace. I must have brought the wind back with me from Vegas....fortunetely I did not bring any street lights back with me. |
| 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 | | 8.50 | 0.00 | 8.50 |
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8.5 mile Orchard loop, most of it with Jen. 7:30ish pace. Beautiful morning and I felt really good. Glad Jen just wanted to take it easy today.
My Zion Ragnar team is looking for a runner if anyone is interested. It is April 26-27th I believe. Very, very laid back team ~8 min AP, minimal costs, and we have a condo to "camp" in. I like the idea that you are not stuck in a van for this ragnar. It should be fun. |
| 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 | 6.00 | 15.00 |
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The wind woke me up at 4am this morning and I had a hard time falling back to sleep knowing I'd soon be running in it. I know I'm a baby but I really do dread running in the wind.
15 miles solo. 7 mile warm up and then 6 tempo miles all on the orchard loops. Tempo miles were 6:29, 6:30, 6:29, 6:25, 6:25, 6:10. I just did not really have another gear this morning so I held the tempo at 6:30's with the last mile a little faster. 2 mile cooldown. 1:46:30 - no stops, no fuel, no liquids (I should probably work on this!). The weather was pretty miserable for the first hour but then cleared up a bit and felt more manageable. I didn't feel great today but I also didn't feel terrible and the 15 miles actually went by really fast. |
| 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 | | 8.30 | 0.00 | 8.30 |
| 8.3 recovery mi from my parents house, out & back along UT lake. 8 min pace but felt harder. This was such a terrible run.....low energy, lots on my mind, and my right foot was killing me. Either all of my right shoes have shrunk considerably or there is something weird going on with my foot. My feet have been causing me a lot of problems in general lately and it may be time to see a podiatrist. |
| 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 | | 7.30 | 0.00 | 7.30 |
| 7.3 easy orchard loop with a few 10-20 second strides towards the end. 7:26 pace. Felt much better today but the forefront of my right foot is still bothering me. It just feels like my shoe is too tight. I'm icing it and hoping its just inflamed or something. Definitely not as noticeable today as it was yesterday. |
| 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 | | 10.70 | 0.00 | 10.70 |
| 7.2 hilly route in Salem with Jen at a faster than normal clip, 7:13 pace. Glad to see that the pace reflected the effort because I just thought maybe the hills had grown over the weekend. A good run and my right foot did not bother me much at all. I loosened up the toe box area of my shoes and that definitely seemed to help.
planks/pushups
Here is a link to the story that Amy Donaldson and the Des News did on me. It feels really overwhelming to have my story shared publicly but I am thankful that they contacted me and hope it can help others. A huge thanks to everyone on the blog for all of your continued support and encouragement. I have learned so much from this blog and would not be near where I am with my running if it weren't for so many of you.
Pm: 3.5 easy |
| 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 | | 4.60 | 4.40 | 9.00 |
| Treadmill workout - I guess I'm getting soft and pulled this wo inside because of weather. There was a lot of sweat involved with this treadmill workout, my gym does not turn the air on until 7am....such a nice relief when 7am hit! 2 mi wu, 3 x 1 mile repeats 6:12, 6:03, 5:56. 2 min active recovery in between each mile. .5 mile easy and then 6 x 1 min on/off 5:45 average, 3 min easy and then finished with 3 x 30 seconds on/off 5:35 average. 1.5ish cool down. This felt like a good workout for me but it was on the tm so I'm taking it with a grain of salt. 25 min weights - planks/pushups, upper body |
| 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 | | 11.00 | 0.00 | 11.00 |
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7 mile hilly route easy with Jen, 7:40 pace. A really nice calm morning and it makes me so happy that the sun is rising earlier each day.
PM: 4 easy, planks/pushups
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| 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: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.75 | 3.25 | 10.00 |
| Loved the weather today. Running in the light rain is my absolute favorite. 10 miles around the orchards with Jen. No real workout but we did a nice controlled 3 mile push in the middle 6:46, 6:46, 6:33. I also added 4 x 30 seconds at about 5k pace at the end. |
| 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 | | 6.50 | 0.00 | 6.50 |
| 6:45 am sunrise run along the orchard loop. 6.5 solo miles easy. Felt a little sluggish but couldn't help but smile because it was such a beautiful morning! |
| Saucony Mirage Green Miles: 6.50 |
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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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| | Race: |
Strides Against Autism 5K (3.18 Miles) 00:19:07, Place overall: 1, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 5.50 | 3.00 | 8.50 |
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I randomly won free entrance into this 5k on a fb giveaway and decided it fit well into my build for SLC half. Of course I then ended up donating the race entry money because it was for such a great cause. :)
Anyway I know garmins lie but I ran the course twice (once as a wu) and it measured 3.21 & 3.18 so for my own self confidence I'm claiming my garmin time on this one. Out & back course in Lehi. First half mile was quite downhill which meant the last half mile was quite uphill. Tailwind going out and headwind coming back. Splits were 5:51, 6:02, 6:11, 1:04 (5:55 pace). 19:07 finish with 6:01 pace overall according to Garmin. I was in the lead after mile 1 which made it incredibly difficult to push the pace. I think I am capable of better but I am really happy with the effort. I had a difficult time staying focused once I passed all of the runners going out and was all by myself.
Highlights of the race: *My parents driving past me 1 min in and my Mom yelling "Don't let that little kid beat you!"
*My parents cheering me on at the half way point and then yelling as I turned around "slow down so that we can make it back to the finish!"
*High fiving all of the Autistic kids running on my way back.
*My Dad sprinting ahead of me (and keeping up with me) into the finish shoot! He might be old but I'd put 100 bucks on him beating me in a 50 meter sprint.
*The amazing cinnamon rolls that Lehi Bakery provided post race. Wow those were superb!
Overall they put on a really great event and I am really glad I decided to do this race. |
| 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 | | 6.60 | 0.00 | 6.60 |
| 6.6 easy along the paved lake trail by my parents house. 7:56 pace. Perfect weather and a very enjoyable run. |
| 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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7.2 hilly route in Salem with Jen, 7:15 pace. Another great morning.
planks/pushups and upper body weights at the gym. I did not have internet over the weekend but I updated my race report today.
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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 | 4.00 | 9.00 |
| Workout in the snow with Jen. I debated calling the workout in the first mile but we just decided to give it a whirl. Glad we did. 2 x 2 mi @ hm-10k pace with a full recovery mile in between. We did the double tempo loop I haven't done in awhile to keep it consistent. I usually avoid this loop because it crosses the train tracks 4 times but we were lucky today and didn't hit any trains. 6:18, 5:58 (too fast!), 7:22 middle mi and then 6:15, 6:01. Sopping wet and happy when we finished. :) very flat/gradual downhill and tailwind for most of the workout today. My stomach was upset when we finished which isn't normal for me but I have honestly been sick to my stomach since I heard the news about Boston yesterday. So incredibly devastating and so sad that those that ran incredibly well are not getting the recognition they deserve. My heart goes out to the runners, the city of Boston, and the many effected by this tragedy. |
| 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 | | 7.50 | 0.00 | 7.50 |
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6.5 mi dairy loop in Salem with Jen. Too cold for this time of year!
15 min core/upper body followed by 1 easy shakeout mile on the treadmill. |
| 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 | | 6.70 | 0.00 | 6.70 |
| 6.7 around the orchard loop easy with Jen. I planned on doing a little workout but the conversation was good, my legs were stiff, and it just seemed senseless to force anything today. |
| 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 | 0.00 | 5.00 |
| 5 mile loop easy with a few pickups in the last mile. My streak of missing the trains was officially ended today. |
| 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: |
Salt Lake City Half Marathon (13.1 Miles) 01:23:38, Place overall: 6, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 2.90 | 13.10 | 16.00 |
| Todays race felt kind of like a car accident where you walk away saying "well that sucks but it could have been worse and at least nobody got hurt." Not a great race for me but truthfully I ran about what I expected and not every race can be great. Splits: 5:59, 6:09, 6:01, 5:58, 6:03, 6:33, 6:31, 6:35, 6:09, 6:27, 6:18, 6:45 (wow really?), 6:36, 6:17 (1:34). Nice ride up to the start with Julie & Mel (thanks for the ride ladies). Short warmup and we were off. In hindsight I probably went out way too fast, but I don't regret it at all. It was fun running with the lead pack (I think I even took the lead for like 2.5 seconds at one point...ha!) I realized by mi 4 I needed to back off the pace and I listened to my body and did. Maybe the damage had already been done... I dont really know. I felt like I was fading during the hills 6-9 but I wasn't as bad as I thought.... Mentally I got discouraged which is too bad because I really wasn't running as badly as I was leading myself to believe. Anyway the last 3 miles kind of chewed me up and spit me out. It felt more like the end of marathon than just a half. My heart felt in it and I did my best to hold it together but my legs just were not responding. I was fairly close to Emily and would try to surge but just did not have anything left in the tank. Picked it up as best I could and was happy to see my poor parents out in the rain cheering at the finish. I love that they are always proud of my no matter what. Silver lining.....there is lots of it. 1. My speed is there, I proved that in the first 5 miles. It is a lack of distance/threshold miles that held me back today. 2. My feet did not hold me back too bad today. It was my quads & hamstrings - this is good, I was not prepared for the hills. This I can work with and train around and improve. 3. Running with the lead ladies those first 4 miles was very cool. They are all great runners but even better people. I have the utmost respect for all 5 of them. 4. Lots of familiar faces out on the course cheering despite the terrible weather. Scott, Brandon, my friend Brian, my parents, Rachel cheering for me as we crossed paths with the marathon. I'm sure there were others but my memory is toast. Most notably thanks to James for pushing me & listening to my out of control breathing those final miles. I wore my Boston 2012 shirt today (I wanted to rip it off after 1 mi - racing in long sleeves is totally awkward) but it served as a constant reminder to just be grateful for the ability to run. We have good races and we have not so great races but ultimately I am reminded that the running community is great and I am so fortunate for the many lessons running continues to teach me along the way. |
| 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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AM: 5 easy, 8:15 pace.
PM: 20 min upper body weights (my arms are so sore today!) 2 miles easy, 8:30's. |
| 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 | | 11.10 | 0.00 | 11.10 |
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7 mile hilly route in Salem with Jen, 7:45's. Beautiful sunrise this morning. I really hope Spring is here to stay this time. My quads/hamstring were quite sore to start but I felt much better afterwards. I need to be smart and am planning to take it easy all week.
30 min weights, stretching & foam rolling. PM: SLC running company 5k with friends. 1 mi warmup with Josse and then I ran the 5K with my friends Janice & Candice, 8 min pace. So much fun and so glad I went.
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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 |
| 8 mile orchard loop with Jen. She did a wu (10 x 90 on/off) and jogged back to me on recovery as I trotted along. She is looking so strong and it was fun to cheer her along. I do not want to race her anytime soon! |
| 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 | | 9.40 | 0.00 | 9.40 |
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7.4 mile hilly route in Salem with Jen. We ran into Mac & Aubs this morning so that was fun. I know it's a little chilly out but I really can't complain about the sunlight in the mornings, I am loving it!
Today is the first day since the race Sat that I have felt semi back to normal. I am not injured - just sore, hungry, and tired! Long hard races seem to take a pretty big toll on me and thus the debate continues on whether I want to be a 5ker or marathoner....
PM: 22 min with my sister + dog + nephew + jogging stroller. I'm calling it 2 miles but that may be a stretch. Fun times! |
| 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 | | 12.00 | 0.00 | 12.00 |
| 8 mile orchard loop with Jen, Mac & Aubs. I love it when I can talk new people into trying my little loops. Fun morning!
PM: 4 miles easy, windy! |
| 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 | | 12.50 | 0.00 | 12.50 |
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AM: 5 mi around the loop with 6-7 x 30 second on/off strides.
PM: Zion Ragnar trails series. Holy smokes I am so naive! I went into this thinking it would be a nice & easy recovery weekend for me out in the mountains. I run on the dirt and the grass around the loop some mornings, I'm an experienced runner, the trails would be a piece of cake..... ha! hahaha! It was about a thousand.....scratch that a million times harder than I anticipated.
Leg #1 - 7pm, 7.5 miles. Hardest I've ever worked for a 8:12 average pace in my entire life. Single track trail with rolling hills throughout. It was beautiful but oh my goodness between the 6,500 feet elevation and trying to figure out my footing without breaking my neck it was definitely challenging to say the least. I was very grateful for the soloman trail running shoes I borrowed because I would have been falling left and right in the shoes I packed. |
| 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 | | 14.50 | 0.00 | 14.50 |
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AM: Leg #2 Zion Ragnar Trail Series 2am: This was quite the little catastrophe of events. The runner before my runner forgot to wake me up so I got a screaming into the tent from the runner before me. Crap I had missed the trade off! Jumped out of my sleeping bag and just started running in my pajamas....ha! 4 miles of trail hiking in the dark with a practically dead headlamp half asleep. My watch beeped at 30 min and I looked down to see I had reached 2.6 miles. Wow I was blazing! Tried to speed up and tripped and fell flat on my face. huh I was fine but my pajamas were dirty. I was finally feeling halfway awake by the time I finished this one so I ran a couple of miles with Josh. 6 miles at a 10:15 average pace.
AM: Leg #3 11am: Even after running 2 legs and knowing how hard this trail thing was I still had some weird goal of breaking 8 min miles for the last 3.6 miles. ha that did not happen! 8:12 pace and I think I walked at least once, legs wobbling as I trotted across the finish line.
Final thoughts: I had an absolute blast and I am so glad I did it! My team was awesome, the camping concept was so much fun, and I got to hangout with Rachel quite a bit which was great. But wow oh me oh my I have an entirely new respect for trail running. Talk about a major ego check! I have terrible balance, run very flat footed (I do not pick up my feet well), and am honestly very glad to come out of this without a sprained ankle!
PM: 4 miles easy. Just trying to make sure I was still a runner. |
| 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 | | 6.00 | 0.00 | 6.00 |
| 6 miles easy. Calves so sore from the trail running. Wow! |
| 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 | | 10.30 | 0.00 | 10.30 |
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7 mile hilly route in Salem with Jen. Planks/pushups at the gym.
My calves are still really sore from the weekend but running and talking felt good. So nice out this morning and tons of runners/walkers out and about which is always fun to see. :)
I don't think I'm injured but my focus with running feels so off right now. I kind of feel like I'm toeing a fine line with an injury and I am not sure why. I don't know what is going on really. My confidence is definitely waning and Provo City half this weekend is quite questionable at this point. I just don't know if I'm up for racing a half at a subpar time. I guess I could drop down to the 5k and see how many min behind Jen I can hang.... I've also gained 4lbs which I'm sure isn't helping my confidence or my speed. And now I'm emotionally blogging. Waah, waah, waah.
PM: 3.3 easy on the SF river trail. Ran into Brandon at the end and ran with him for a bit. I always love his positive energy!
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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 | | 6.00 | 3.00 | 9.00 |
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8 mi santaquin orchard loop with Jen. 3 mile progressive tempo on fatigued legs 6:30, 6:14, 6:07. We were both wiped out from this one but the good thing is I am not injured. I just have a major case of trail running hangover in my legs. Lots of adaptation going on and hopefully after a few easy days the dead leg feeling will subside.
10 min Kathy Ireland death by lunges workout video with my sister. I'm sure that will definitely help with my case of elephant leg syndrome.
PM: jogged around for 10 min before stretching & IT band rehab
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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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7 mi backwards loop towards Spanish Fork with Jen easy. Way tired this morning and I have a cold. Bummer! I invited like 5 people to come run with us today and yet only me and Jen showed up. ha...not sure what thats saying but maybe I should start wearing deodorant or something.
Planks/pushups |
| 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 | | 9.70 | 0.00 | 9.70 |
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8 mile orchard loop with Jen, Mac, & Aubs! I washed my running clothes last night and even brushed my teeth before running this morning so hopefully I can get them to come back again. :) Fun morning!
I am going to run the half on Saturday. It will probably not be pretty but I am slated to pace a marathon in 2 weeks and really need a good long run on my feet. Since I hate long runs doing the half seems like the perfect way to accomplish this. Plus it will be fun to see so many awesome runners out! I'm excited to take the pressure off, use the race as a MP workout, and just try to enjoy it. I am ready to train for something and think I want to refocus and race UVM. I've already paid my dues for the race so I might as well go for it as long as I'm feeling healthy. Totally thinking out loud today....sorry!
PM: 1.7 mi jog to subway & back to retrieve dinner. Running with a 6 inch was not nearly as awkward as running with the $3 of change I scrounged up in my pocket. |
| 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 | 1.00 | 5.50 |
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5.5 mile loop with 1 x 800 + 2 x 400.
Kam reminded me earlier this week of the wonderful archive feature of the blog and it sparked my interest in looking back at how I was training last year. What I learned is that I was running a lot more doubles and "stupid easy" miles with my pup (8:30-9:30 pace). I dropped Izzy off at my parents house for the weekend back in Oct and forgot to pick her back up....maybe I'll go get her this weekend because I think she was my secret.
Good luck to Christie at the St. George Iron man this weekend!
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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: |
Provo City Half (13.1 Miles) 01:20:51, Place overall: 6, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 4.50 | 13.00 | 17.50 |
| I want to be stoked about this race but unfortunately I'm completely scarred by the confirmed reminder that my feet are a major issue. I am completely heartbroken because I want more than anything to race uvm but I just MUST address this issue. It is so frustrating to feel so great and have something like this hold me back. But it is what it is and ignoring it is not fixing it. Okay now that my bawling is out of the way on to the report. Splits: 6:11, 6:01, 6:18, 6:02, 6:04, 6:08, 6:05, 6:05, 6:09, 6:12, 6:18, 6:11, 6:07, 55 (5:47 pace). All splits between 6:01-6:18 - super proud of the smarter runner I have become. Note to self: start conservatively it always, always works for you! Nutrition: bagel/half a banana & 24 ounces Gatorade. Water/Gatorade at most aid stations & a gel at mi 8. Recap: I absolutely did not think I was capable of pr'ing today and had no real intent of even trying. I've been feeling a bit off for awhile now and just wanted to run a smart race. Slc half chewed me up, spit me out and left me in a hole and I did not want that to happen again. I started out with Jasmine and she seemed like a smart runner. After a few mi I realized I was going faster than I planned and told her to go ahead and that I should back off. But for some reason I just hung with her, I felt good and more than anything was loving the conversation. We were talking like long lost friends for the first 50 min of the race. It was great and time flew by....and little did I know we were flying down the canyon literally. There were no mile markers in the canyon which was actually nice and before I knew it we were out of the canyon. Way faster than my "plan" but apparently I'll go any pace as long as I have someone to chat with. I like to talk! Jasmine pulled ahead around mi 8 and I thought I slowed down but really I just stayed the same and she shifted into another gear (an incredibly fast one!). Not much else to say. I just kind of cruised into the finish. I felt better than I've ever felt in a race but my feet were on fire starting at mi 6.5 and getting progressively worse until the end. Backing off the pace helped but physically I felt so good it was hard to slow. Such an odd feeling. And that was all she wrote! Happy with my time and the PR - frustrated with my feet! I wanted 6 mi after the race but that seemed counter productive all things considered. I changed shoes and ran the 5k with my sis. She ran 26 min - woohoo go sister. Feet were semi noticeable but feel fine going slow. Congrats to all who ran today! My absolute favorite thing about races is the support, the awesome energy, and seeing my friends succeed and run well. Big PRs today for Josse, Ericka, Melody, and I'm sure many others. It was so great to chat with so many after the race and a big huge thank you to everyone who continues to support me. I feel so lucky to be surrounded by such great people. Running freaking rocks! |
| 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 | | 6.50 | 0.00 | 6.50 |
| easy recovery miles, 7:58 pace. Hamstrings were a bit tight but other than that not much soreness from the race at all. Completely opposite of the train wreck I felt like after SLC. |
| 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 | | 11.00 | 0.00 | 11.00 |
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In salem with Jen, 7:38 pace. A little tired but not sore at all really from the race and feet feel fine. Such a frustrating and weird injury I am dealing with. Hopefully I can get into a doctor this week to get an opinion and a little clearer diagnosis. PM: 3.8 miles easy, 7:45 pace. Felt really good.
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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 | 4.00 | 9.00 |
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Orchard loop with Jen, the orchards bloomed overnight and it is beautiful! We had a good 4 mile push of sub-7 min miles that felt like a nice threshold type of effort. We are meeting at 6am tomorrow morning at Walkers/Wendys in SF for a relaxed double (or single) loop along the River Trail if anyone is interested in joining.
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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 | | 10.50 | 0.00 | 10.50 |
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AM: 7 miles along the River trail in SF with Jen & Lily. A much needed recovery run with great conversation and a beautiful sunrise. Can't really beat it! 7:54 pace
planks/pushups
PM: 3.5 miles easy with Izzy & Skippy in Saratoga Springs. 8:04 pace. |
| 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 | 4.00 | 13.50 |
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Track workout solo this morning. Jen couldn't make it but I still really wanted to get the workout in.
4 up/1.5 down 6 x 800 + 1 mile with 400 active recovery. 2:53, 2:56, 2:54, 2:53, 2:53, 2:51, 6:05 (aided on the road on the way home). My goal was not to hammer these but to hit 2:55 and dial my legs into the faster turnover. Tough workout but mission accomplished. I have obviously been watching way too much Yo Gabba Gabba with my niece & nephew because my mantra for the workout was "Don't stop, don't give up."
Feet were definitely noticeable when running fast. I also forgot to wear gloves (it was 48 degrees) and my hands went into spasm as soon as I got home. I couldn't even get my ring off my finger they were so swollen. Could my Raynaud's in my fingers/hands be related to the feet issue? The feet seem worse in the heat though...I'm so confused! Dr. Appointment on the 23rd.
PM: 3 miles easy, 8:06 pace |
| 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 | | 8.00 | 0.00 | 8.00 |
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A very much needed 8 miles after maybe 2.5 seconds of sleep and a lot more stress than I'm used to. I would have called Jen but oh yeah thats right my iphone was lost/stolen last night. My garmin also died yesterday so no idea on pace for the run. It was however a lovely morning!
If you've tried to reach me at all I am not ignoring you I just lost (not just misplaced) my cellphone. Went into target with a phone was there 10 min & left without one. My brother in law has a tracker on my phone and it was disabled from the phone immediately....meaning most likely I sat my phone down somewhere and it was stolen. After going through the target garbage can, retracing my steps 100 times, and checking with guest services x 10 I spent the remainder of the night on the phone with my companies IT service desk. Losing an iphone sucks, losing a company phone that you depend on for work sucks even worse!
Thank you for letting me vent. I am trying to keep this all in perspective and realize it could always be worse but if you see me I could really, really, really use a hug!
Some good news amongst my anxiety of the past 18 hours: I have officially been switched from the full marathon 3:35 pacing assignment to the half marathon 1:40 for fargo. What a huge sigh of relief! Now I can focus on my own running and getting my feet better instead of stressing about how I 'might' hold up for a full. |
| 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 | 5.00 | 14.00 |
| Met up with Josse, Mac, Jen, & Rebecca way too early this morning for a run up hobble creek. The early morning was well worth the great company. I did a 5 mi tempo on the way down 6:31, 6:26, 6:26, 6:04, 5:58. Besides being tired from a lack of sleep the past two days I felt great for the run and really enjoyed running with these girls. 13 total Went to my sisters house to run with her. I did 1 mi with the jogger and then quit to play at the playground instead. James and I constructed a massive rock castle for his dinosaurs while my sister completed the run. |
| 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 | | 7.50 | 0.00 | 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 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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7.5 in Salem with Jen, 7:30 pace. So tired lately....I just cannot seem to go to bed at a decent hour anymore. Maybe I need to start drugging myself with benedryl or something.
Planks/pushups
PM: 2.5 with Izzy. This took a LONG time...Izzy is out of shape and it was hot.
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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 | | 10.00 | 8.00 | 18.00 |
| I am trying to stay in marathon shape just in case I decide I am capable of racing UVM. I am kind of a stubborn runner... Jen joined me for the first 10. 4 mile warmup, 4 mile tempo 6:37, 6:16, 6:12, 6:15, 4 miles steady pace (7:05) 2 mi tempo 6:28, 6:11, 1 mile easy and then another 2 mi tempo 6:30, 6:22, 1 mile cool down to get the 18 miles in. Weird workout I know but it broke things up well and made it go by fast. I was completely toasted at the end which did not really help my confidence. But I've had a lot of hard workouts in the past 7 days. Feet bothered me when going fast but the pain eased with the breaks in between tempos. 18 miles in 2:04.
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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 | | 6.00 | 0.00 | 6.00 |
| Another early morning run. I've been breaking my running religion of not running before 6am a lot lately. The sunrise was beautiful and I ran nice and slow. Very enjoyable 6 miles. No watch. En route to Rochester, MN. Thanks so much to everyone for the positive comments yesterday. I'm sorry I've been a bad supporter and blogger lately. Life has gotten busy on me...very excited to be getting away for a bit. :) |
| 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 | 2.00 | 10.00 |
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10 beautiful miles of sight seeing and exploring the city in Rochester, Minnesota. My friend Julia lives about a quarter of a mile from Silver Lake which is a 1.8 mile paved running trail that connects to all of the trails in the city. Today I connected to the Cascadia trail that goes out to the cascadia lake. I did 10 x 1 min on/off on the way back at about a 5:30-5:50 pace. Other than that I just really enjoyed soaking in the sights. The great thing about Rochester is there are tons of paved trails and endless placed to run. However the unfortunate thing is the paved running trails are only open about 6-7 months a year because the weather in the winter is so terrible. Luckily for me the weather is perfect right now. I really did luck out with the timing of this trip. 2 mile walk with the pups around the lake. Headed to the Mall of America this afternoon and then off to Fargo in the morning. I will be pacing 1:40 for the Fargo Half Marathon on Saturday where the weather is predicting 25mph winds and 75% chance of thunder storms. Should be fun! :)
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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 | | 5.50 | 0.00 | 5.50 |
| True Rochester weather today. 15-20mph winds and thunder storms....good practice for Fargo tomorrow I suppose. 5.5 miles nice and easy. 8:11 pace felt really good once I got going. Soaking wet! |
| 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 | | 22.50 | 0.00 | 22.50 |
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1 mile warmup with the beautiful blonde and tan Becca. :-)
13.1 miles pacing the Fargo Half marathon 1:40 group.
5 mile split: 7:35 pace
15k split: 7:35 pace
Finish time: 1:39:27 / 7:36 pace. A little dissapointed that I was off but in my defense I was about 3 seconds ahead of pace every mile and rather than pitter patter around into the finish I just maintained the same pace and ended up finishing a bit early. I tried to do a good job but I'm no treadmill! Most of the people that started with me ended up finishing ahead of me which is awesome. The course was great and the weather was also pretty good for the half. On a personal note my feet bothered me starting at mile 8 and I was thanking my lucky stars I wasn't pacing the full.
2 hour break hanging out in the dome, getting interviewed on the local Fargo TV station (I'm famous in Fargo) and letting Elite marathoner John Njoroge from Kenya back into the dorms. Me and Becca sat and talked to him for about 20 minutes and it was incredibly humbling...wow! He had to drop from the marathon because of a hamstring injury and it was just eye opening to hear his story. Most of us assume that these elite marathoners are well off and have unlimited resources. So not the case for some of these Kenyan runners that just kind of live race to race without any other income. When they are injured the make no money and cannot support there families. Interesting stuff and a very humbling experience for me. Definitely one of the highlights of my weekend.
8.5 miles out on the marathon course between running with Matt & Julia, 9:22 pace. About 3 with Matt and 4.5 with Julia. The conditions for the marathon were pretty terrible. When Julia finished it was 82 degrees and 80% humidity. Yuck! Both of them PR'd and I was very glad that they tolerated me running with them. |
| 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 | | 6.00 | 0.00 | 6.00 |
| Easy recovery miles in Fargo before flying home. |
| 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 | | 10.50 | 0.00 | 10.50 |
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Hilly route in Salem with Lily and Jen.
PM: 3.5 easy around Payson |
| 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 |
| In Lehi from Willow Park with Becca. My legs felt dead but the company was great and the weather was perfect. |
| 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 | 4.00 | 11.00 |
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2 x 2 mile 10k workout with Jen. first set: 6:26, 5:57, no stopping..active mile in between at 7:12, second set: 5:57, 6:02. Jen was a good 15-20 seconds ahead of me on the second set which was totally fine with me. Tough workout! With UVM still up in the air I'm just training for one race at a time. Next race is Run of Remembrance 10K on Monday.
20 min strength training.
PM: 2 very easy |
| 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 | | 9.00 | 0.00 | 9.00 |
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Spanish Fork River trail x 2 with Holly, Mac, Jen, Aubs, & Lily. Very enjoyable run. :) I talked to Mac a lot about my feet issues and she had some great suggestions. It was so good to talk to someone that has been through what I am dealing with and could relate because sometimes I just feel like I am crazy!
20 min weights
I went to the doctor this afternoon to get a thorough evaluation of my feet. I was not expecting a miracle but just wanted to rule out anything major and see what kind of suggestions I could get moving forward. I am just writing all of this out so that I have record for myself to refer back to. They did some basic x-rays and ruled out anything major like a stress fracture. The x-ray revealed that my feet look pretty normal but that my 2nd metetarsal is slighly long and my feet are abnormally wide for my size. (I already knew that but it was funny to hear it from a doctor.) The doctor was very thorough and diagnosed me with metetarsalgia.....so glad I could pay for that diagnosis that I figured out about a year ago.
Anyway he did give me some great suggestions:
- They gave me a free pair of orthotics that should help lift my heel and relieve pressure from the metetarsals.
- Dr. Weenig showed me several different taping techniques that will keep my toes straight and relieve pressure from the metetarsals.
- He suggested and showed me a new lacing technique for me shoes. He also suggested I try much wider shoes because my feet are so wide that a lot of it could be caused because my feet are abnormally wide. The term "abnormaly wide" was used a lot. :)
- He recommended I avoid hills and focus on my stride. He thinks I am maybe understriding when I run fast and I need to focus more on landing flatter and not on my forefront.
- He scheduled me for cortisone shots in both of my feet next Thursday and told me to race that dang marathon! <-----okay thats not exactly what he said but he is quite confident that cortisone shots would get me through the race...
PM: 2 mi easy |
| 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 | | 7.00 | 0.00 | 7.00 |
| Santaquin Orchard loop solo. |
| 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 | | 17.00 | 5.00 | 22.00 |
| Totally accidental LR today. My running mojo is gone. I could blame it on a lot of things like lack of sleep, major stress at work, and crappy eating but ultimately it's my feet and I'm just unwilling to accept that. Anyway the first 10 with Mack were great. I felt good and wanted 6 mp tempo miles after. Just wanted to ease into it and keep it a realistic mp effort. I've got lots of too fast miles under my belt but not enough mp. 6:59, 6:38, 6:32, 6:25, 6:25. Stopped and had a completely irrational breakdown. Feet were just not doing well and I think I was hitting a wall or something anyway. Pulled it together and ran back to my house (I think only 1 cow saw me cry). As I was walking up my stairs to retire my running shoes and quit running forever I remembered I told my sis I'd run 5 mi with her to help her get ready for the 10k Mon. Crap she was waiting & ready to go. Changed shoes quick and we did 5 at a 9:18 pace. Very happy for her and the coolest part was watching her sprint the last .25 as I just barely hung on behind her. One little sip of Gatorade during this 2:46 slog fest...maybe that was part of the problem. I drank 60 ounces immediately and then drove .25 to 7-11 for a slurpee. |
| 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 | 0.00 | 5.00 |
| 5 mi recovery run with Shantell. 7:58 pace. |
| 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: |
Run of Remebrance 10K (6.2 Miles) 00:38:58, Place overall: 1, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 2.00 | 6.20 | 8.20 |
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I absolutely love this race and think it is so cool that they put it on each year. It has become a tradition to run it every year with my sister and this year Amber was making the big jump from the 5K to the 10K. I was really excited for her and yesterdays race was all about her.
After my failed run Sat I had quite low expectations for my own performance. I just wanted to have fun and run at a pace comfortable enough as to not aggravate my feet. The 10K course is really hard in my opinion and I am very happy with how I ran. The start was a little chaotic as Carina and I were kind of stuck in the middle of the pack and I may have started my watch late because I had no real idea the race was starting. But my watch measured 6.11 mi at 38:58 (6:22 pace), official time may have me over 39 I am not really sure. Splits were: 6:13, 6:30, 7:02, 6:28, 6:11, 5:55, 5:46. <----pretty good example of terrible pacing but that hill+headwind at mile 3 really was hard!
Highlights of the race/day:
- Finally meeting Carina in person! So fun to warm up/cool down and chat with her a bit. What an incredible women and runner she is.
- My angel JulieC showing up on the bike at mile 2.5 and riding with me for a lot of the race. I was not talking back as much as usual but I was loving her stories. :)
- Meeting Brandon's little boy who totally rocked the 5k and then coached his little brother through the 1 miler. What a little stud!
- Getting beat by a 15 year old! That kid was legit.....every time I surged close to him he would surge harder. Sheesh I was totally impressed.
- Seeing my Dad at mi 6 marker and yelling at me to pick it up and beat the kid! I was trying....
- My sister absolutely rocking the race. She ran 55:28 and surged so hard at the end Carina, Spence, and I could barely keep up. It was really really exciting and the greatest part about it is she loved it and now wants to do a half marathon.
It was really just a great day and seeing so many of my friends and having my family there at the race.....it was just perfect. I know I am completely cheesy but I just really love running. This race was good to pull me out of my funk and put things into perspective. |
| 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 | | 8.80 | 0.00 | 8.80 |
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7.2 with Jen in Salem
25 min weights
10 min ellipticalling and chatting with Lily.
My plan is to try and over-taper for UV marathon/half marathon.... I know that being off of my feet is probably the best thing for my feet. It is just a matter of talking my OCD personality into grasping that concept...
PM: 1.6 mi + at home PT, stretching, rolling, ect. |
| 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 | | 7.50 | 0.00 | 7.50 |
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7.5 mi on the SF river trail with Jen, Lily, & Cam. Fun times.
Can anyone recommend a good lighter weight wide running shoe? And not altra.....I can't do the zero drop thing. |
| 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 | | 6.00 | 3.00 | 9.00 |
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9 miles in the orchards with a big crew this morning - Jen, Jos, Mac, Sierra and Rebecca. 3 mile tempo 6:41, 6:18, 6:09. Sierra is running xc/track for SUU next year and I am excited to train with her over the Summer. Fun morning!
Cortisone shots in between the 2nd & 3rd metetarsals of both feet this afternoon. Eeeek! |
| 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 | | 5.00 | 0.00 | 5.00 |
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5 easy recovery miles with the south county crew - Jen, Mac, Aubs, & Sierra. Another fun morning. :)
The cortisone shots yesterday were not nearly as bad as I thought they would be. Hopefully they help and if not well at least I tried... |
| 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 | | 13.00 | 0.00 | 13.00 |
| Paced the Thelma & Louise half marathon in Moab. Loved the course, loved the race, loved spending the weekend with a group of fun girls. This was an all female race and incredibly well organized. I knew pacing 1:40 I wouldn't have much of a crowd but there were a few more than I expected. And one girl a 17 yr old running her first ever half started with us and ended up finishing 3rd in 1:36. Very impressive. Finish time was 1:39:40. Top of my feet killed me the entire time and I ripped off my brand new extra wide kinvaras as soon as I crossed the finish line. This foot crap is just getting so old and I'm so sick of wasting money on experimenting with shoes. On a positive note the bottom of my feet did not bother me. Hallelujah! |
| 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 mi from my parents house down to meet them at the track. Very easy run with 4 x 100 to finish. Walked 2 more with my parents & the pups. My Achilles/calves are sore I'm assuming from the shoes yesterday. The only pair of shoes I own that do not cause me pain in the tops of my feet are the Nike Lunarglide and they have maybe 700++ mi on them. Me & my mom wasted the better part of our day shopping for me a new pair and were incredibly unsuccessful.....apparently size 6.5 is small & most places don't carry that small.....the shoe drama continues. Ha |
| 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 | | 6.50 | 0.00 | 6.50 |
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6.5 with Jen in Salem. Faster than normal but the conversation was good and apparently we got a bit too excited. 7:10 pace
There are so many variables going into the marathon I am attempting to run Saturday. My feet have pretty much plagued me on and off the entire year. Enough so that I actually went to a Doctor for the first time since I was a kid. I do not know if the cortisone shots will help and I wont know until the race. I'm not really willing to experiment until then. My marathon build up has definitely not been perfect....are they ever? But I know I am in great shape and can run well if my feet do not hold me back. I might not be in ideal marathon shape but I'm fit nonetheless. I am going into the race knowing there is a 50% chance I will DNF. I am completely okay with that. I have absolutely no desire to just run another marathon. I want to race and if my body holds me back I'm out. People might think I'm dumb (I admittedly probably am) for even toeing the starting line but it's what I want to do and my heart is telling me to go for it and hold nothing back. The feet situation is unfortunate but it is absolutely no excuse and I will go into the race with confidence and give it 110%. |
| 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 | | 4.00 | 3.00 | 7.00 |
| 3 mile tempo on the UVM course with a big group 6:36, 6:25, 6:09. Just dialing into the MP without over doing it. The bottoms of my feet feel pretty numb which I'm assuming is a result of the cortisone shots. I could definitely feel burning on the big toe more than I would like but hopefully I'm just overthinking it and I hold up on Sat. |
| 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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Lots of foam rolling, stretching, icing, cleaning the house, watching the news. I cannot sleep! I don't think it has anything to do with the marathon because it has been going on for awhile but it is annoying...at least I am getting some house work done.
Spanish Fork river trail with my sister, 9:17 pace. It was lovely! |
| 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 | 0.50 | 4.50 |
| 4.5 mi loop with Mac, Jen, and Lily. Fun morning! Me and Jen picked it up a bit for the last half mile. I didn't catch the split but it was probably about a 3:15. |
| 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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Easy miles from my parents house along the lake. Beautiful warm morning. The heat may be a bit of an element tomorrow but I'm no stranger to running in warm weather. My feet are definitely worse in the heat though so that kind of stinks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 112.00 | Calories: 0.00 |
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| | Race: |
Utah Valley Marathon (26.2 Miles) 02:59:05, Place overall: 3 | | Slow miles | Fast miles | Total Distance | | 0.00 | 26.20 | 26.20 |
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My 3rd year in row running UVM (2011-3:31, 2012-3:12, 2013-2:59). I pretty much love this race. The course is awesome (although this year it felt much less awesome than years past), I love that it is close to home, I train on the course all the time, the support is absolutely amazing, and well UVM weekend is just pretty much like a Holiday to me. I knew that my feet injury I've been dealing with would be an issue for this race but I wanted to run it anyway, so I did. My goal for the race was 2:55 and I honestly thought that was a reasonable goal. I was 4 minutes off of my goal but I gutted it out and somehow managed to hold it together after the wheels came off. These races where we somehow keep going after falling apart truly are humbling and teach us so much more about what our bodies are capable of. So although I did not reach my goal I really am not too disappointed. I was not really trained optimally for this race and I still managed to run sub-3 which after taking a step back to analyze I feel is still pretty awesome.
Nutrition: Bagel, banana, & 32 ounces Gatorade before the race. 2.5 gels, half a 5-hour energy before the start, 2 salt pills and 2 ibuprofen 800's during the race, not enough fluids. <---this may have been a limiting factor for me. Hard to say....I have not been training with fluids and just could not seem to force much down me during the race. My stomach just wasn't handling it well.
Splits: 1:27:31/1:31:34 I do not have my Garmin splits with me and will update later. The last 6 miles were not pretty. Also just to note this is my first time positive splitting this course which just sucks! Not a fun way to finish a marathon. Splits: 6:28, 6:25, 6:26, 6:24, 6:33, 6:33, 6:31, 6:57, 7:02, 6:38, 6:42, 7:04, 6:40, 6:52, 6:49, 7:00, 6:49, 6:38, 6:41, 6:52, 6:53, 6:59, 7:04, 7:20, 7:11, 7:09, 6:40
Report - Wallsburg miles 1-7: The first 7 miles of a marathon are just so much fun. The emotional roller coaster begins and I was definitely on a high for this section. I forgot to start my watch at the start of the race and ended up starting it about a minute in so all of my splits are off but I think my first mile was like a 6:28. I was running with a pack of guys that were all gunning for 2:55. Jacobs friend joined us shortly into the first mile (I cannot for the life of me remember his name) and ended up running with me until mile 7. My feet started bothering me at mile 5, mile freaking 5, and after he left me I told him I would be shocked if I finished today. Physically I felt great, heart rate was low, breathing was under control and I figured I'd at least try to make it to halfway point.
The 3 humps 7-13: I passed Marcie right before the hills started and she informed me I was in 2nd. Wow I honestly had no idea. I noticed that Amber had went ahead but figured surely there was someone up there with her. This was motivating and helped me hold it together during the hills. Honestly the hills were not bad at all and I just focused on maintaining my effort. The uphills felt good and controlled but the downhills that followed were just killing my feet (especially my left) and I tried to focus on relaxing, landing light, and trying to land on my midfoot instead of my toes. I still had a lot of miles to go and this was not a good sign that I was in so much pain already. I hit the half at 1:27:31 and was right on pace for 2:55. Although I was on pace I could tell I had worked harder than I had hoped and feared the 2nd half may not be pretty.
JulieC bike miles 13-20: I held it together pretty well until mile 15 and was excited to see my friend Francis at the mi 15 aid station. Tara passed me at that mile looking incredibly strong. Usually I have more fight in me but I just kind of let her go and this is when I realized I was struggling. Fortunately JulieC rode with me during miles 15-17 and that helped a lot. Those miles seemed hillier than normal? I don't know I was really falling apart already...crap! Thankfully Julie entertained me with her stories and kept my mind off of the reality that the next hour of my life was going to be completely terrible. I hit mile 19 at exactly 2:01 (on my watch that I started late so probably realistically 2:02) so despite feeling pretty craptastic I was miraculously still on pace for 2:55. Cam met me at mile 18 and despite my feet I actually felt pretty good up until mile 20.
The death march 20-26.2: Not really much to say....just the classic wheels coming off and trying to hold it together. My sister road with me on the bike during these miles and Cam ran with me until mile 23. I'm sure that was fun for them....not! My parents were also at miles 21 and 23 and I made sure to high five them both times. I was really struggling and that hill at mile 24 that I've ran at least a million times seemed to grow about a thousand feet overnight. These 6 miles took a lot of mental strength and I just kept reminding myself that I could do anything for 6 miles. I truly took it one mile, one street light, one aid station, one person in the crowd, one step at a time. "one step at a time" would somehow ultimately propel me to the finish line. By far the coolest thing about this marathon for me was the support I received that last .2 miles. It was freaking awesome! There were so many people chanting my name and screaming and hollering for me. In my foggy blur I could not really recognize anyone but I could hear everyone cheering for me and it was so incredibly cool. I crossed that finish line feeling so blessed, so thankful, and just so proud and happy.
The fact that I didn't reach my goal didn't really matter because I was reminded of how lucky I am just to be out doing this. Honestly this marathon was one of the most emotional for me because I just had so much support and gosh it is just so cool. If you would have asked me two weeks ago if I thought I could run UVM I probably would have said no way. But being in that moment and knowing there were so many people out there supporting me is ultimately what kept me going. A big huge thanks to JulieC, Cam, Lily, Jen, and most importantly my family. I know it sounds so cheesy but I truly could not do any of this without such a great support system.
Two funny things I hope to never forget about the race:
* At mile 23 maybe...I don't know those last 6 miles are such a blur one of the volunteers at the aid station chucked a full cup of water at my face! It scared the crap out of me and took me like a minute to catch my breath. I was so mad at first but had no energy to go back and beat her up. Apparently my sister thought I told her to do it so when she asked my sister said "yes she wants you to dump water on her" haha and she took that as chuck it in her face. So funny to me now but at the moment I really was so mad.
* JulieC caught back up to me on the bike at mile 24.....bless her heart. She started going off about how she had been kicked off the course...ha so funny! Anyway she said she couldn't ride with me since she was already in trouble but literally jumped off her bike and just started screaming at me at the top of her lungs. I could hear her clear until mile 25 I swear. She was screaming so loud and although I don't know exactly what she was going off about my sister could not stop laughing.
Aftermath: My feet cramped up immediately after crossing the finish line...it was the weirdest thing ever. I couldn't stand for about an hour so I just laid on the grass and iced my feet. I felt bad because there were so many people I wanted to talk to and thank but I just literally could not stand - it was pathetic! I'm feeling better now but am really hoping to get this foot thing figured out so that I can run healthy again. |
| 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 | | 0.00 | 0.00 | 0.00 |
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I will write a race report eventually. I have the stomach flu and like an idiot thought I could come to work. That was a dumb idea because now I am stuck at work until I feel coherant and hydrated enough to drive home.
My left foot has been completely numb since the race. I have no feeling in my toes or ball of my foot at all. It is very awkward to walk on and I have absolutely zero desire to even attempt running on it. This recovery process will be slow going and I really hope I can get to the bottom of this feet issue. My left foot is much worse than the right and I am thinking it may be Morton's Neuroma? Anyway I did not reach my goal time on Saturday but as a completely stubborn runner I'd have to say I really don't regret running it. |
| 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 | | 0.00 | 0.00 | 0.00 |
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I feel much better today. The post marathon low energy and fatigue + stomach flu was definitely a double wammy! I think I slept a world record 24 hours yesterday. I made it to the gym this morning for some weights and 45 min on the elliptical.
My energy is still low but I feel really good physically. Amazing what two complete rest/lazy days will do for the body!
Race Report |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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5 miles on the Spanish Fork River trail. Started with my sister and we ran into Lily (thanks Lily for letting us slow you WAY down) and she joined for the rest of the run. 9:24 pace. Such a fun morning.
I feel pretty great physically, much better than I've ever felt after a marathon. Achilles/calves are a little tight and I think a good scraping tomorrow will help with that. My left foot is still completely numb which is just so awkward...maybe that cortisone shot decided to work 2 weeks late? Anyway I will definitely be hobby jogging/cross-training for awhile and I am really looking forward to it. :) |
| 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 easy. |
| 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 | | 8.50 | 0.00 | 8.50 |
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Spanish Fork River trail loops with Lily, Jen, Annie, and my sis. 8:35 pace. I stayed on the dirt as much as possible. Fun, fun morning!
Feets Update: I had a consultation with my orthopedic doctor yesterday and we are both thinking I am likely dealing with a Morton's Neuroma in both feet. Since it is not getting better with taping, changing shoes, metetarsal pads, ect......surgery is definitely an option. I am probably going to get an MRI, a second opinion, do lots of research, and try out some hoka's before I go through with the surgery. But if surgery is the best option and will allow me to race without this holding me back I am absolutely not apposed to it. The surgery is actually not too bad and would put me out for 8-10 weeks which really isn't much time at all in the grand scheme of things. |
| 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 | | 13.00 | 0.00 | 13.00 |
| 13 miles, 8:15 pace. I am on the comittee for the AF Canyon half and my job this year was to hand out raffle tickets on the early busses. When I got to the top they told me I would have to wait until everyone was out of the canyon and ride the sweeper bus down. Huh....obviously I would get down faster running so I just joined in on the race. Stayed with Kelli (pacing 1:50) until mile 11 when Toby blew past us. I stuck with her until the finish and it was really fun to see her run so well. |
| 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 |
| Spanish Fork River trail with my sister, 9:26 pace. Furthest run ever for the sis! |
| 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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With Jen in Salem, 7:30 pace.
I am going to buy a pair of the most expensive running shoes (Hokas) and cheapest running shoes (crocs) and conduct an experiment with my feet. This should be fun.
PM: .5 mile running in the Hokas. They do not sell them small enough for my dumb feet at Runner's Corner so I may have to wait a bit longer for the experiment. I did however really like them.
5 miles biking along the lake with my Mom. I probably ate 500 calories worth of bugs.....yuck! This took us 30+ minutes....clearly we were blazing!
45 min walking with my parents and the pups. |
| 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 | | 6.00 | 1.00 | 7.00 |
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7 miles from my parents house in Saratoga Springs, 7:45 pace. Mostly trail running this morning up on the mountain behind the subdivision my parents live in. I attemped 1 fast mile on the steep downhill running back (an entirely aided 6:33). Huh that was hard....I don't think I'll attempt it again for awhile.
2.4 mile walk with my Dad and the pups. We did a few sprints through the sprinklers. Trying to train the old man to keep up with me for my final kick of a race.
Cake and diet coke for breakfast....I really kinda like staying at my parents house. :)
Hoka Question: Okay so apparently my feet are so stupid small and they have to special order the Hoka for me. The guy at runners corner told me I should just go a size up and take the 7.5 but they felt really big on me...Do you hoka wearers size up or down? JulieC said she wears an entire size smaller in hokas. Runners Corner told me they should be the same...this shoe drama is getting out of control! |
| 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 |
| Loops around the river trail with a big group of ladies, 8:11 pace. Beautiful Summer morning! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| 6.5 with Jen up Payson Canyon, 7:34 pace. Oh how I have missed running that canyon. What a great morning! |
| 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 miles solo around the orchards, 7:20 pace. Aside from my feet I feel incredibly good post marathon. UVM is a very forgiving course and I think I was much smarter about my come back this time around. Running about 50% last week and 25% this week with my sister at a 9:30 pace has really helped aid my recovery.
I am running ragnar with a bunch of super duper fast people.....I have no idea what I'm thinking but I'd be lying if I didn't admit I'm kind of terrified! Some day I will learn to use that magical two letter word that starts with an n and ends with an o. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.20 | Calories: 0.00 |
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| | Race: |
Wasatch Back Ragnar Relay (14.6 Miles) 01:31:30 | | Slow miles | Fast miles | Total Distance | | 0.00 | 14.60 | 14.60 |
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I had such a great time running Ragnar with team Runners Corner. What an amazing group of runners and people to be associated with. I walk away from it feeling incredibly thankful for the experience and the opportunity to run with such great people that I really look up to. Jen and I could not stop talking this morning about how cool it was to watch all of our teammates run. Not very often do I spectate running and that for me was really neat.
I was runner #4 and honestly probably had the easiest legs.
#1 - 4.3 miles, 6:28 pace. Such a huge shock to the system to move fast. I kinda felt like I had asthma, and like I was panting like a dog and might die. I'm being a little overly dramatic but really it was hard!
#2 - 4.2 miles, 6:27 pace. This one was at night and I felt a lot better. Didn't run much faster than the first leg where I felt like I was probably going to die but I did feel really good.
#3 - 6.1 miles, 6:00 pace. Lots of downhill in the first 3 miles of this one. I actually clocked a 5:33 mile....holy smokes that was kinda fun! The last 2 miles were hard but I felt really good the whole way. I got stopped at a major intersection for about 3 min (subtracted from my pace) and I was so mad I thought I might punch a cop. Looking back I'm not sure why I was so mad. They really were there to help me and make sure I didn't die but geez it makes me nuts to have to completely stop during a run. Plus I'm competetive and didn't want to add that wasted time!
I could not make it to the finish line because I had some family things to get to but I think our finish time was right around 21 hours. It was a great experience and although I had my apprehensions and doubts (mostly about running with such an elite crew) going into it I'm really glad I decided to do it. |
| 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 | 0.00 | 5.00 |
|
5 mile recovery run around the lake in Saratoga Springs. 8:00 pace |
| 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 | | 7.00 | 0.00 | 7.00 |
|
7 miles with Jen in Salem, 7:30 pace. 30 minutes weights at the gym.
I am so physically and mentally ready to shut the racing scene down for a little bit. I am beyond excited that I have no races/pacing/helping with races, ect the next two weekends! I am registered for Lavender Days Half or 5k on July 13th. It is a tradition so I will probably run it but I definitely do not plan on racing it hard or doing any sort of workouts to prepare. I need a break to repair my body and to have some fun and I'm really looking forward to it. :) |
| 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 | | 8.00 | 0.00 | 8.00 |
|
8 miles with JulieC on the Lehi JRP via Willow Park, 7:59 pace. Beautiful morning!
4 miles biking with my Mom, 30 min. I'm not sure thats even really considered exercise but we had a lot to talk about and it was a nice little stroll. I got a shower from the sprinklers out of it so I think its a win/win.
No cake this morning but chocolate licorice & Diet coke were a nice breakfast combination. I've been staying up way too late, eating way too much junk food, and having way too much fun! Summer is pretty great and life is good. |
| 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 orchard loop with Jen, 7:07 pace. Jen's chickens got out this morning and after the chicken chase we had a limited amount of time to get the run in which led to a swift pace. The good thing is we got the run in and I will still get my eggs! :)
I did a couple of pushups after 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 | | 7.50 | 0.00 | 7.50 |
|
7.5 mile recovery run on the SF river trail with my sister, Mac, Jen, & Amber. 9:22 pace.
I'm not sure what benefit these junk miles are but I sure do enjoy talking to my sister and my body is loving it. Recovery is good! :) |
| 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 with Cam, Jen, Mac, & Aubs, 7:45 pace. None of us felt any urge to move fast which was nice. We finished the run at 7-11 for slurpees and then walked back to my house. Not a bad way to start the day! |
| 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 | 4.50 | 13.00 |
|
13 miles solo around the orchard loops. I was planning to run with the big dogs in Provo but just completely forgot to set my alarm and didn't wake up until 6. Probably a good thing since I was gone camping until 12am Friday night.....I probably needed the sleep. Anyway since I was by myself I got the itch to do a workout which was pretty stupid and only further proved that running fast comes at an incredibly high price. My feet are bad...the heat makes it way worse.....I am in great shape...but what good is it doing me if my feet can't handle it? Discouraging to physically be in the best shape of my life but have this holding me back. Sorry for emotionally blogging but I just needed to get that out!
Anyway 6:18, 6:07, 1 mile break and then I planned on a 3 mi tempo but my feet couldn't handle it I had to break it up 6:12, 6:07, 2:58 800. |
| 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 | | 6.50 | 0.00 | 6.50 |
| 6.5 along the lake in Saratoga Springs. Stupid easy and hot...I do not remember the pace. |
| 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 |
|
7 mi hilly route in Salem with Jen, 7:36 pace. Really windy and warm this morning.
planks/pushups/a few upper body weights...
PM: 2 miles easy. Attempting to acclimate to the heat. I'm going to Vegas in a few weeks and need to try and not die.
|
| 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 orchard loop with Jen & Amber, 7:34 pace. A great morning run with good conversation. |
| 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 | | 9.50 | 0.00 | 9.50 |
|
9.5 mile Payson canyon run starting at my house with Mac, Jen, Aubs, Josse, and Michelle. Nice and cool up the canyon! I did not look at the pace but it was not fast. I feel kind of exhausted physically but the company was awesome and I really love running with these ladies. Very fun to finally meet Michelle in real life! She's been an idol of mine since I started running and she is just such a strong example of hardwork and perseverance.
50% off of the Hobbler races today on Groupon. |
| 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 | | 11.00 | 0.00 | 11.00 |
| 7 with Mack & Jen + 4 with my Sister, 8:23 pace. |
| 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 | 2.00 | 8.00 |
|
8 mile out & back in Provo canyon with a little 2 mile push 6:20, 6:05. The fast miles felt way harder than they should have. Major lack of sleep and lack of workouts in general in the past month. Oh well! Ran into Michelle and finished the cooldown with her. |
| 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 | | 14.00 | 0.00 | 14.00 |
| 14 miles in Provo canyon. We had such a fun group and I really enjoyed myself. Running PR's is great but by far my favorite thing about running is the people I have met and the positive influence they have had in my life. I feel really lucky to live in such a great running community and to have such amazing people in my life. |
| 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 | | 5.50 | 2.25 | 7.75 |
| 3 mile easy warmup to the track and 10 x 200's at 3kish effort? Just hot/cold 200's at about 5:30 pace + 1 mile at 10k pace 6:08. 7.75 mi total. |
| 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 | | 7.75 | 0.00 | 7.75 |
| Recovery miles on the Speedy Spaniard course in SF with Amber, Dawn, my sister and Lily. 7:58 pace. |
| 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 | 3.00 | 9.00 |
| 3 mile wu, 3 mile tempo 6:23, 6:10, 6:06, 3 mile cooldown. 9 miles total with Amber. |
| 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 |
|
10 mile out & back from the golf course in Hobble Creek Canyon with Josse, Mack, Aubs, Cam, & Amber. I love this group of people, such fun times! 7:50 pace
I have no clue what direction I'm going with my training right now....but I am sure having fun and enjoying running. :) |
| 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 | 1.00 | 7.00 |
|
6 really easy recovery miles...aww recovery feels so lovely! 8:10 pace + 4 x 30 second strides + half mile at half marathon effort. 6:36 for the fast mile.
planks/pushups/upper body weights.
If anyone is coming down south to run Lavender Days and needs a place to stay let me know. I live about 8 miles from the Lavender Farms. |
| 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 | | 6.50 | 0.00 | 6.50 |
|
6.5 soggy miles with Jen & Cam Cam, 7:57 pace. I am feeling completely wiped out and should really try sleeping...and getting some nutrients in my body besides DC & candy...but I think I'll wait until after Summer!
I'll be pretty stoked if I can run 1:27:30 tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.80 | Calories: 0.00 |
| |
| | Race: |
Lavender Days Half Marathon (12.7 Miles) 01:24:51, Place overall: 3 | | Slow miles | Fast miles | Total Distance | | 1.30 | 12.70 | 14.00 |
|
I basically ran exactly what I expected I would. This is such a tough course and there is just no magic wand that can make you run fast when you haven't really been putting in the work. A good lesson for me.
I started with Jen behind Kassi & Devra. Our plan was to run conservatively and stay together as long possible (it's an insanely boring course!) Our first 2 miles were 6:50's and then I fell into a rythmn and pulled ahead. Miles 3-10 I maintained a fairly consistent 6:35 pace. I felt okay but the pace definitely felt kind of forced. It is hard to mentally hold it together on this course....there were only 90 people registered for the half this year and only 5 people in front of me. I could see Devra up ahead which really helped.
Mile 10.5 is when you enter the fields and things get really hard. I just tried to hold it together and looked forward to the sweet downhill mile to finish the race. The course was not marked well and the person that was supposed to be telling people to turn at mile 12 was not there....so I just followed the 5kers and ended up cutting .4 short! Jen tried to yell at me but I was too far ahead to hear her. I realized when I hit mile 13 marker and my garmin said 12.5 that something was majorly wrong but at that point I didn't know what to do so I just kind of jogged into the finish. What a mess....I was so mad! Mostly just mad at myself for not knowing the course better (I've ran it 3 times) and for following 5kers.
They ended up giving me a 5 min penalty which put my time at 1:29:51 and 4th place overall behind Jen. Realistically I think it would have taken me about 3 or less min to run the .4 and my time would have been 1:27:5X but who really knows. Ugh so frustrating! I was mad at myself for like 2 hours afterwards and then just realized it didn't really matter and I still got a solid workout in. Also I was not upset with the race at all....It is 100% my fault for not knowing the course. Although the 5 min penalty was probably a bit steep it was much better than being DQ'd from the standings. 5th place was 17 min behind the first 4 so that would have been incredibly frustrating if they would have thrown me out of the top 5.
Complicated results aside it was a fun race and a good workout for me. I'm ready to take a break from distance and refocus on the 5k/10k races for the rest of the year. I am not even entertaining the idea of a fall marathon and am really excited to see what I am capable of with some real training in the shorter races. |
| 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 | | 7.00 | 0.00 | 7.00 |
|
Easy recover run. 8:10 pace. |
| 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 |
|
8 miles in Salem with Jen & Amber, 7:47 pace. We ran mostly on the dirt canal trail which was nice for recovery.
30 min weights.
PM: 1 mile testing out the Hoka. They look incredibly silly but feel and fit really well. |
| 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 | | 9.00 | 5.00 | 14.00 |
|
Drove up South Fork in Provo with a pretty big group this morning. Michelle (Thanks for driving Michelle!), Kristen, Melody, JulieC, Josse, & Cam Cam. I did not have a workout planned but luckily everyone else did so I just jumped in where I could. 3 x 1 mile with Josse 6:05, 6:05, 5:52, half mile active jogging in between. Then I jumped in on Michelles workout. 2 miles @ HM pace 6:19, 6:14. 12 miles total, 6:59. I felt pretty good this morning which was a small miracle considering I may have got 4 hours of sleep tops last night. It was a really great morning with great friends. I am suddenly feeling motivated to train hard so we shall see how long that lasts. :)
PM: 2 mile recovery trot 8:30 pace. |
| 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 |
|
7 mile recovery run with Josse & Lily, 8:22 pace.
Trail run tomorrow meeting at the cemetary in Orem (1520 N 800th E) at 6am. We can either carpool up the half mile to the trail head or run up. I am planning 10-12.
PM: 5 miles in Provo Canyon with Cam Cam, 8:08 pace. We saw a rattle snake and terminator Poulson! Good run. |
| 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 | | 9.50 | 0.00 | 9.50 |
| 9.5 mile trail run with Josse, Cam, JulieC, Rebecca, and Lily. 8:36 pace. I was lagging behind the entire time...I need more experience on the trails. Fun, fun morning with great friends! |
| 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 | | 6.50 | 3.00 | 9.50 |
|
Solo wu on pretty fatigued legs from the trail run yesterday. 3 mi wu (8+ pace). 1 mile @ 5k pace 5:59 + 8 x 90 second speed intervals with 60 second active recovery. I have no idea what pace the intervals were at but they definitely were not stellar. 9.5, 7:14.
I wanted to get a workout in before I head to Vegas for 4 days. I'll be spending minimal time running and maximum time having fun......so I'll be pretty stoked if I get 30 min a day in of running. |
| 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 | | 7.00 | 0.00 | 7.00 |
| 7 miles from my brothers house in Las Vegas, 8:14 pace. |
| 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 | 2.00 | 6.00 |
| I ran on the hotel treadmill....it was terrible but I did not die. Running on the strip is hard and it was like 100 degrees with 80% humidity so this seemed like the best option. I had no ipod so I just starred at the wall. I did some sort of speed just to break things up. 10 min fartlek + a couple 1 min pick ups starting at MP and finishing around 5k pace. |
| 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 |
|
AM: 6.6 easy 8:15 pace
PM: 2.4 easy 8:10 pace |
| 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 with Amber in Payson, 7:45 pace. I feel like I could not have moved any faster if I was being chased by a monster! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 113.00 | Calories: 0.00 |
| |
| | Race: |
Speedy Spaniard 10K (6.21 Miles) 00:38:18, Place overall: 2, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 2.50 | 6.20 | 8.70 |
| I am super happy with my performance today. I did not really have any goals in mind but knew I wanted to get a good realistic gage for where my fitness is at. This is a very honest 10K course in my opinion and I think I ran a really good race. I started conservatively and ran about 30-35 seconds behind Jen and Sylvia slowly gaining on them each mile. I caught and passed Jen with about a half mile to go and just did not speed up soon enough to catch Sylvia and she finished 9 seconds ahead of me. She is a SUU runner who just graduated and it was really fun to meet her.
6:26, 6:10, 6:08, 6:08, 6:15, 6:07, 5:46 for .2 - I ran smart, had fun, and felt great!
I really love these small town races because I know so many people running and it is just fun and more laid back. I ran back for my sister and she ran a new 10K PR...woohoo! Also very excited to hear how well everyone did at Des News....I feel like I missed the official Utah Olympics!
Time to hit the track and take this short distance training serious. I'm stoked about it! |
| 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 | | 11.80 | 0.00 | 11.80 |
|
25 min Strength Training
8.8 mi solo recovery run, 8:01 pace. I wanted to run by myself today to make sure I went as slow as my body needed to go. My main goal for the rest of the year is to stay healthy and enjoy running.
Trail run tomorrow meeting at 6:15am in the parking lot of the trail head in north Orem by the cemetery (1520 N 800th E). You just take the road at the end of the cemetery and the parking lot is on the left. Or I can drive a carpool up if you want to meet at the Exxon gas station off of 1600 North Orem at 6am. I am planning 70-75 minutes....whatever distance that turns out to be on the trails.
PM: 3 miles, 8:10 pace. I'm dealing with some big career decisions that are weighing heavily on my mind. Running helps & so does king sized candy bars! |
| 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 | | 8.25 | 0.00 | 8.25 |
|
8.25 miles on the Bonneville shorline trail with Becca, 8:52 pace. I love that girl. What a fun morning. The first mile of this trail is so hard but so worth it. Trail running is just great!
Pacing 1:35 at Timp half tomorrow....I hope I can get my legs to turnover that quickly. :-) |
| 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 | | 17.00 | 0.00 | 17.00 |
|
2 mile warmup/ 2 mile cooldown
Paced 1:35 for the Timpanogoes half marathon. This was a fun day and it was fun to pace with Jen. We finished in 1:34:48 according to my watch but official results have us at 1:34:42. I was really glad to not be racing. My legs were kinda dead! It was a fun morning and I always enjoy pacing. |
| 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 nice and easy recovery miles in Provo Canyon. Slow and relaxed miles without any time limits make me incredibly happy. |
| 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 |
|
7.25 miles in Salem with Jen & Amber, 7:39 pace. Good conversations with good people that always leave me feeling fulfilled and happy...even on a Monday!
Group trail run up Timp tomorrow morning. The plan is to meet at the mouth of AF canyon at 5am and carpool to the trail head. I do not think we will go all the way to the top but we will see how far we can get. Should be done no later than 8am. |
| 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 | | 11.50 | 0.00 | 11.50 |
| 11.5 miles mostly on trails with Josse, Jen, Amber, and Mac. 8:22 pace. Fun, fun morning with the girls! Josse & Jen are pros on the trails and make me feel like a wimp but I am slowly seeing improvement. :) Loving my new Hokas for these trail runs. |
| 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 | | 13.50 | 0.00 | 13.50 |
|
8.5 miles from my house in the orchards with Mac & Aubs, 7:47 pace. My legs were really heavy....I still feel like I'm recovering from the 10k last week and probably residual fatigue from all the trail running. I just do not feel quite ready to force workouts yet and I see no sense in digging myself into a hole right now. The slurpees + cooldown walk after the run were absolutely delightful!
PM: 5 miles easy in Provo canyon with Cam Cam. No rattle snake sitings but we did see a deer. |
| 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 | | 7.75 | 4.50 | 12.25 |
|
6 miles with Mac, Aubs, & Amber easy in Salem + 4 mile tempo solo 6:24, 6:24, 6:16, 6:05 + 4 x 200 sprints @ ~5:30 pace. The last 3 tempo miles and 200s were on the track at Salem HS. Felt okay for the workout but not great. Thirsty! |
| 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 |
|
8.5 recovery miles mostly with my sister on rolling hills in Saratoga Springs, 8:45 pace. Feeling so drained lately!
Come out and run the Dash For Donation 5k/2k in Sugar House Park tomorrow if your looking for something fun to do. :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Dash for Donation (3.25 Miles) 00:19:48, Place overall: 1 | | Slow miles | Fast miles | Total Distance | | 9.00 | 3.25 | 12.25 |
| 3.25 mile 5k in sugar house park. I've ran it 3 times and always measured 3.25. We do this race every year as a team to honor my brother who was an organ donor. It is hard for me to actually race because it is just way more about my brother and the cause. That said I did want to use it as a good workout. I love running in sugar house, the hills are a bit of a challenge but feel really good and I think the trail running I've been doing has improved my hill running skills. I felt really strong the entire time. 6:15, 6:09, 5:56, 86 seconds for the last 400. With only a 4 min wu and coming off a hard workout on Thurs I felt really good about this time. Really thankful one of the Alta XC runners showed up or I would have never pushed this hard. 5ks hurt! It was a really great day and I'm incredibly thankful to everyone who came out and supported our team this year. Always a fun day! 2.5 mi cool down mostly with Bec & Ericka. Fun to cheer everyone on. Am #2: 6 mi in Provo canyon with cam cam wearing a sports bra & hokas! What a sight for sore eyes. ~8 pace. Felt good to shake the cobwebs out. |
| 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 | | 7.00 | 0.00 | 7.00 |
| 7 mile recovery run, 8:23 pace. I am pathetically sore from the 5k yesterday! |
| 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 | | 12.50 | 0.00 | 12.50 |
|
9.5 mile trail run with Bec & Josse, 8:37 pace. The first mile of this trail is absolutely terrible and makes me want to cry every single time. But once you get past that first mile it's beautiful and totally worth the climb. Fun morning with great company.
PM: 3 miles easy on the SF riv trail, 8:03 pace. |
| 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 | | 9.50 | 3.00 | 12.50 |
|
12.5 around the Orchards with the birthday girls Amber & Jen. Jen & I wanted some tempo miles and planned 2-3 x 2 miles. First set was 6:30, 6:23, 1 mile steady with amber and then 6:24. We both kind of felt like we were forcing the pace so we pulled the plug on the workout. I'm coming off a hard race Sat and a trail run yesterday so this was good enough and I'm glad I didn't push through because I may have been digging myself into a hole. Amber needed 15 miles for the day so since I had extra time I ran with her until she hit her 15. |
| 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 | | 11.00 | 0.00 | 11.00 |
|
7 easy miles + a few strides with Jen & Amber in Salem, 8:02 pace. We ran the Salem 5k course and it is a tough one. Salem is hilly everywhere so that is really no surprise.
I've been wearing the hokas for about 60% of my runs the past 3 weeks and I am really starting to love them. Hokas + trails + more slow recovery/low impact running = much happier feets! :)
PM: 4 miles easy in Payson 8:03 pace. Windy! |
| 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 | | 6.50 | 3.50 | 10.00 |
|
Track workout today. Miscommunication with Jen & she ended up at Salem track and I was at Payson track. Apparently some people are asleep when you text them after 11pm. I really should try and get more sleep.
Anyway I felt pretty good about how the workout went.
4 mile warmup 8 x 400 (82, 84, 85, 83, 84, 83, 84, 81) + 2 x 200 (40, 39) + 1 mile @ 5k-10k pace (6:02), + 2 x 200 (44, 43). Continuous workout with 200 meter recovery in between intervals and 400 recovery before & after the fast mile. I felt good and like I didn't push too hard. After a recovery day tomorrow I think I'll be ready to rumble for another hard workout Sat.
Goals for fall 2013: sub 18:30 5K, sub 38 10K, sub 1:20 half (yikes!), Stay healthy, lift a weight, have fun, enjoy the process. I'm excited and need help picking a fall half marathon if anyone has a good suggestion. |
| 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 miles easy, 8:05 pace. Ran in Saratoga Springs from my parents house and it was definitely a run with your mouth sealed shut kind of morning. So many bugs! YUCK! |
| 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 | | 4.50 | 10.00 | 14.50 |
|
2.5 up southfork with AmberD and then we turned around and jumped in on the Provo half marathon race. My friend Janae was in first place female so I decided to catch up to her and push her into the finish. She ran a 1:25 and set a 5 min PR. Very, very happy for her! It was fun to run with her and the pace (~6:35) felt quite comfortable. I would guess I got at least 10 miles in at MP which is a great workout for me without it really even feeling like a workout. Fun 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 | | 7.50 | 0.00 | 7.50 |
| Ran easy for an hour. 8:00 pace. |
| 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 |
|
9 miles mostly on the Pipeline trail in Provo canyon with Josse, Rebecca, & Cam. 8:37 pace.
PM: 3 miles easy with some strides to finish, 8:01 pace. Windy! |
| 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 | | 5.00 | 3.00 | 8.00 |
|
We had a nice big crew for the track workout today. Melissa, Lily, Mac, Aubs, Amber, & Jen. We are all racing this Saturday and Jen and I just wanted to hit a conservative and evenly paced 3:00 for the 800s. 6 x 800 with 200 floating active recovery. This was a really good confidence boosting workout for me. Not because the times are stellar (that was not the goal) but because I felt so dang comfortable and Jen & I talked the entire time. 2:54, 3:01, 3:00, 3:01, 3:00, 2:52. It was a fun morning and everyone did great!
I probably wont be logging much the rest of the week. My best friend is graduating with her Phd and we'll be partying it up in Park City to celebrate. She wanted to come from Sea level and run a full marathon at 7,000 feet elevation to celebrate....freaking Sweet! I'm running the half since I'm going to be up there. It will definitely be a rust buster but I'm going to give it hell. Should be fun!
Good freaking luck to Cam this weekend at his 100 miler! |
| 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 | | 7.50 | 0.00 | 7.50 |
| 7.5 mile recovery run with Julia and my sister in Saratoga Springs, 8:58 pace. |
| 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 | | 7.00 | 0.00 | 7.00 |
|
7 miles with AmberD and Jen in Payson, 7:44 pace. Tired!
Hiked the Y! |
| 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 | | 7.00 | 0.00 | 7.00 |
| 7 miles easy by myself in Payson with strides to finish, 7:37 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Park City Half Marathon (13.1 Miles) 01:28:25, Place overall: 1, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 3.90 | 13.10 | 17.00 |
|
My best friend Julia got her Phd and to celebrate she wanted to run the PC marathon. We planned a big girls weekend and it definitely did not dissapoint. We stayed up way too late, ate junk food and diet coke, and laughed until our abs were sore. So much fun!
Splits: 6:25, 6:47, 6:51, 6:43, 6:37, 7:06, 7:01, 6:59, 6:30, 6:32, 6:12, 6:26, 6:28, 1:46 (6:02)
Nutrition: 20 ounces of sobe life water and a banana pre-race (I normally eat more but was literally stuffed from partying all week), 1 gel at mile 7.5. Hardly any fluids during the race. It was just cool enough that I never really felt thirsty.
Recap: I knew that this course was going to be tough. It is mostly on trails, there are lots of hills and it is at 2,000 feet higher elevation than I am used to. With this in mind I really just wanted to run smart and come in under 1:30. As soon as the race started I realized it would be a fairly solo effort. I am really guilty of racing to my competition and there just simply wasn't any competition. I just relaxed into a comfortably hard pace and ran off of effort. At mile 5 I saw that I was gaining on Jeff and just worked on catching him. I finally did at the turn around point and then we worked together until the finish. I am glad he was there because he definitely helped push me to a faster time than I would have done alone. I know no one cares about my garmin but it measured the course quite long at 13.3 and I had a hard time mentally staying focused until the finish.
This was an absolutely beautiful course and I would definitely run it again. I loved passing all of my friends running the half on the way back to the finish. The camaraderie and support in running is just unparellel to anything I have ever experienced in my life. So much fun and you really just can't beat living in Utah and being able to train up in Park City. I am continually thankful for the ability to run, the friendships I have made through running, and the opportunities it has brought to my life.
The coolest part of the day was definitely running the last mile with my friend Julia and celebrating such a huge accomplishment for her. |
| 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 | | 6.50 | 0.00 | 6.50 |
| 6.5 mile recovery run, 8:20 pace. |
| 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 | | 11.00 | 0.00 | 11.00 |
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Half a mile by myself and then 8 easy in Provo canyon with Janae and Josse. My watch died but I think we were running in the ballpark of an 8 min pace.
PM: 2.5, 8:13 pace. Was planning to go further but it was windy and I didn't really feel like running. |
| 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 | | 9.50 | 1.50 | 11.00 |
|
30 min warmup and then 8 x 1 min on/off intervals in Provo canyon with Janae. I love this workout because it does not take much brain power and is a good way to get the legs turning over quick without worrying about pace. Just did the intervals on effort and felt pretty good. 8 miles total, 7:39 pace.
Planks/pushups/stretching
PM: Jogged to the store to buy apples and Hi-chews. 3 miles, 8:03 pace. Ate the hi-chews on the way back while jogging and carrying apples. I am talented! |
| 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 | | 6.75 | 2.25 | 9.00 |
|
Back to back stacked workouts. This is not something I do often but every once in while I do think it serves a purpose. Met a huge group of girls at Salem pond for the workout. I was honestly kinda wiped out from the start today but I figured a hard effort on tired legs is good every once in awhile right...
2.25 mi wu. 400 meter sprint around the pond + 5 x 200 hill sprints with equal recovery. Repeated this twice and then added 2 x 400 to finish. 2.25 mile cooldown. 9 miles total. Wobbly legs and sore feets. This workout seriously kicked my butt. Hill sprints are hard! |
| 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 | | 9.50 | 1.00 | 10.50 |
| Jammed out to Pandora 90's pop for 80 min this morning. The fast mile happened accidently when the Spice Girls came on. You just cannot run slow to the Spice girls! I felt like a teenager again. 10.5 miles on the Murdock Canal trail, 7:28 pace. This is a really awesome trail. Totally flat and it seems to last forever. |
| 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 | | 11.00 | 1.00 | 12.00 |
|
12 miles, 7:59 pace. First hour with Janae on Murdock canal trail and then I finished up in Provo canyon. Ran into Jos, Rebecca, and Melanie. This was just a nice LSD type of run for me with one fast mile at the end (6:20) followed by a cooldown mile. I have been really tired and my running has just felt kind of off all week. Not sure why exactly but I think it is completely normal to have weeks like this.
Headed to Cedar this afternoon for the Cedar Express Relay. It should be a lot of fun! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Cedar Express 31 mile Relay (11 Miles) 01:06:25, Place overall: 1 | | Slow miles | Fast miles | Total Distance | | 0.50 | 11.00 | 11.50 |
| This was such a fun relay race. I absolutely loved it and am so glad I decided to do it. I love relays because they make running fun. There isn't as much pressure and yet I always walk away from them with new friends, great memories, a killer workout, and a greater appreciation for running. This relay was only 31 miles total so it went incredibly fast and it was really good practice at running fast on pretty trashed legs. Thanks Kelli for getting us into this relay. The teams were supposed to be 5 people and 10 legs but we only had 4 runners so Jen and I both picked up an extra leg. Our team was Kelli, Ericka, Jen Hughes, and I. Everyone ran awesome and I had an absolute blast!
Leg #1: 4.5 miles 25:19/5:38 pace 6:07, 5:49, 5:32, 5:16, 2:34 (5:09 pace). STEEP downhill...holy ouchie Momma that hurt!
Leg #2: 3.4 miles 20:50/6:09 pace 6:19, 6:15, 6:00, 2:15 (5:45 pace). Very flat. Loved this leg and felt surprisingly great. I was really worried I wouldn't even be able to shuffle after flying down a mountain for my first leg.
Leg #3: 3.05 miles 19:25/6:24 pace 7:05, 6:13, 5:54, 12 seconds Wow awesome pacing. Ha! I don 't even really think the first mile was that hilly it just honestly took me that long to get into it. Oh well at least I managed to recover the pace and I ran the fastest time for this leg out of anyone in the relay so that is kind of cool.
Our overall team time was 3:19:xx/6:26 pace. We won 1st place for the females and were less than a minute behind the first place guys team. What a fun way to spend a weekend! We ended up winning enough cash to pay for our hotel, gas, food, and even have some extra to burn. It was a win/win all the way around!
|
| 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 | | 8.25 | 0.00 | 8.25 |
| 8.25 miles up to Bridal Veil falls and back. So so very sore! 8ish pace.
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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 |
| 8.25 miles easy mostly with Janae on Murdock Canal Trail, 7:51 pace. Still very sore from the relay Saturday but running felt a lot better than not running.
Planks/pushups/stretching
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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 | | 11.00 | 0.00 | 11.00 |
| 11 miles through the orchards with AmberD and Jen, 7:40ish pace. I do not know what is wrong with me but something definitely is. So wiped out and just so off lately...I honestly didn't know if I was going to be able to finish this run.
Back to school today....zero times a million stoke on that!
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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 | | 9.50 | 4.00 | 13.50 |
| I had a bad attitude about this workout but I decided to show up anyway and if I wasn't feeling it I would just jog around while everyone else did the workout. The plan was 6 x 1200's on Christensen's loop in Salem. This is a really hilly loop that is exactly 1200. I was a little late and skipped the first 1200 to get a longer wu.
5 x 1200 with 1-2 minute active jogging recovery in between sets. 4:13, 4:07, 4:05, 4:10, 4:01. + 1 400 in 85ish seconds. I didn't time anything but Jen timed me on her stop watch. I'm glad I have awesome friends for these days when I'm totally unmotivated. I felt pretty good once I just got rolling. I have no idea what pace those are but it felt like a good effort and my legs were shot afterwards. 9.5 miles total.
PM: Jogged for 34 minutes in the heat. I had no watch but am estimating around 4 miles. Definitely not any more than that...it was stupid slow.
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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 |
| 7.5 miles easy with Jen in Provo Canyon, 7:46 pace. Stopped at Bridal Veil and did a little rock climbing. Fun, fun times!
Planks/pushups/stretching
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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 | | 6.50 | 0.00 | 6.50 |
| 6.5 miles easy around the orchards with Jen & Julia, 8:12 pace.
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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 | | 20.00 | 0.00 | 20.00 |
| This was an interesting day. I finished the 20 mile Hope to Hobble trail run. There was a lot of hiking involved and I stayed with my friend Julia the entire time. We had a good time. I knew it was going to be an adventure doing 20 miles on the trails but it was indeed quite the epic experience!
I know that my cordination sucks on the trails but Sat definitely reiterated that. I fell on the steep decent right at mile 13. I fell hard....like really really hard. Ripped my tempo shorts, spilled my jelly beans, blood everywhere, dirt in my face, fanny pack/water belt thingy went flying.....it was like a scene out of a movie! The dramatic fall was just kind of expected from me but what happened afterwards was a bit scary. I jumped up quickly and told Julia with blood dripping everywhere that I was completely fine and we could carry on. She just kind of glared at me and was like ahhhh are you sure? No, no I was very not sure. I was very dizzy, kind of seeing stars, hands were clammy, hmm maybe I wasn't fine. She talked me into drinking some fluids, and somehow even convinced me to sit down in my bloody and delirious state...on a rock in the middle of the mountain. I remember telling her "this is ridiculous we need to just finish the run, I'm being so dramatic right now." As she tells the story I then flung my hands in the air, fell backwards and had a seizure. It scared the crap out of her. She said my eyes rolled into the back of my head, I quit breathing, and it looked like I swallowed my tounge. ha seriously someone make a movie about this stuff!
I think I just blacked out? Not sure why exactly but it was definitely scary and I am really glad Julia was with me. She sat me up, told me to breathe, and just made sure I got plenty of fluids. We debated about getting a ride back to the cars with Amber Andrews and her husband but I somehow talked Julia into the idea that I was fine to finish the run. So we finished. I am arguably an idiot and need to realize that my body is not resilent. This was definitely a humbling experience for me and I'm really glad I'm okay. I am anemic and think this may have had something to do with me passing out...I don't know but it's not the first time it's happened to me and I'm just glad it wasn't worse and that I was able to finish. I really really wanted to finish!
I am pretty beat up from the fall and kind of look like a train wreck but other than that I'm fine and still glad I did it. :) My left knee is bruised really bad and running is a bit awkward but other than that all is well.
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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 | | 4.25 | 0.00 | 4.25 |
| 4.25 miles nice & easy. Just wanted to make sure my left knee was okay for the race Monday. Sore but otherwise fine.
|
| 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: |
Payson Onion Days 10K (6.21 Miles) 00:39:35, Place overall: 1, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 3.80 | 6.20 | 10.00 |
| Jogged from my house to the start with Josse & Julia 2.5 mi. Coming off of the 20 mile trail run + epic fall of the century I kind of knew this race would not be pretty. It did not dissapoint and was very not pretty. It is a positive split course which I just completely suck at. Oh well it was a great workout nonetheless and a very fun morning with family and friends! 6:13, 6:11, 6:19, 6:24, 6:34, 6:28, 1:24. I think I got my heart rate up too high too early and I just couldn't ever relax and never felt comfortable. It felt really forced and I was super happy to be done.
My parents got home from Las Vegas at 3:30am on Monday morning and came to cheer for me and watch me finish. My Mom was at mile 5.8 and my Dad at the finish. My boyfriend was also at the finish and came to watch me even though he had a really lonnnnng day at work ahead. I seriously have the coolest people in my life! So thankful for the ability to run, the amazing support system I have, and the running community. My training partner Jen won the 5K and my friend Julia won 2nd in her age group in the 10k. Also fun to see Scott, Melissa, Josse, Rachel and so many others run great races. Payson Onion Days puts on a really great race!
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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 | | 10.00 | 0.00 | 10.00 |
| 10 miles with Jen in the orchards, 7:50ish pace. Sore and tired but good conversation to kick start the work week.
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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 | | 11.50 | 2.50 | 14.00 |
| 3 mile warmup to the track, 8:28 pace. 12 x 200's on/off, effort based, with equal recovery + 1 mile at HMP. I did not really time the 200s but the effort was there and I hit 6:35 min miles for all 3 with no stopping and including jogging time. Love these shorter intervals. 6:15 for the HMP mile on very fatigued legs.
You know you are wasted when the cooldown trot home is at a 9:02 pace! Legs are trashed.
PM: 4.5 easy in Provo Canyon with Cam, 8ish pace. I made him stop & walk the last half mi with me. wa, wa, wa!
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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 | | 8.00 | 0.00 | 8.00 |
| 8 mile orchard loop recovery style with Amber & Julia, 8:45 pace. I LOVE recovery!
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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 | | 10.25 | 0.00 | 10.25 |
| 7.25 miles easy with strides, 7:45 pace.
Free 5k/10k fun run tonight in Payson starting at 6:30 at South County Lanes Bowling alley. It is a silent auction/fundraiser for Addict 2 Athletes. Come on down and participate and we will get the real competition started in the bowling alley after the race. http://addicttoathlete.org/annual-5k/
PM: Pushed my nephew in the jogging stroller for the Addict to Athlete 5k, 8:54 pace. This was so much fun! I stayed with Julia & my sister and we just had a good time. So many people in my life (including myself) that have suffered from addiction at some point in there lifes. I was honored to support such a great cause and it turned out to be such a beautiful night to run.
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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 | | 5.00 | 10.00 | 15.00 |
| Paced 1:30 at the Nebo half marathon. Finish time was 1:29:46. I paced with Mack and we were able to push our friend Amber to a PR of 1:28. It was a really fun day and I was incredibly happy to be pacing rather than racing. The morning was really funny so I better tell it because I'm going to want record of it somewhere...
The Pace Group leader Jorge text me early Sat morning to say he had an extra bib for Julia. I didn't see the text until I woke up at 5:30....I was planning to get to the busses at 5:45 and had slept in my running clothes. Anyway I hurried and woke Julia up and we made it to the last bus at 6am. It worked out because we had free range of the porta potties at the finish line and I hate getting to races early. I also had about zero ambition to jog a warmup at 9,000 feet elevation so all was well...I just needed to get there before the gun went off because I was afterall a pacer. About halfway up the canyon the bus driver pulled off the side of the road and just casually said....Ahhh I think the bus is on fire....the engine is at 250 degrees and it is smoking. haha all I could do was laugh because seriously this was hilarious! There were only about 15 of us on the late bus and we had no cellphone service. huh it was 6:35 and I needed to figure out a way to get to the start (we were at mile 7 of the race). I finally flagged down a police officer and talked him into escorting Julia, a friend we made, and I to the start. Perfect we got there at 6:55! It was pretty comical and I was bummed that the cop wouldn't turn the cherries & berries on to escort us in!
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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 | | 8.00 | 0.50 | 8.50 |
| 8.5 miles in Provo Canyon to Bridal Veil Falls and back with some quicker pick ups on the way back. Beautiful, rainy, peaceful Sunday morning. The canyon was muddy and there were lots of downed trees from the crazy storms on Saturday. 8 min pace.
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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 | | 8.00 | 1.00 | 9.00 |
| 9 miles out & back on Murdock canal trail, 7:45 pace. Last mile in 6:11. Never felt in a groove the entire run...running feels kind of forced for me every single day lately. I'm in a rut and I'm okay with that. Just so glad I'm not running a fall marathon because I have no mojo!
It is dark in the mornings now! I think I am usually distracted because I rarely run by myself but yikes when did it go from light to pitch black.
Planks/pushups
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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 | | 8.50 | 0.00 | 8.50 |
| 8.5 miles. Most of it with Julia in the orchards + strides. 8:18 pace. Always love running with a good friend. :)
Core
|
| 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 | | 9.50 | 4.00 | 13.50 |
| Treadmill workout....I really have no idea how that happened. I was planning a speed wo with Janae but she was sick and I just couldn't muster up any ounce of self motivation to run to the track in the dark alone. I'm a big pansie!
2.2 mile awkward wu. 3 x 1 mile 6:05, 6:00, 5:58 + 6 x 1 min on/off @ ~5:39-5:45 pace. Running on the treadmill is so awkward but it really is a nice tool for workouts as long as you have Pandora. Felt surprisingly good for the most part this morning. Completely drenched with sweat!
Core & pushups
PM: 30 min easy recovery. Beautiful fall like afternoon.
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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 | | 7.50 | 0.00 | 7.50 |
| 60 min easy on Murdock Canal trail. 7.5 miles, 8:01 pace. Very windy this morning and I was really tired and bored.
Planks/pushups
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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 | | 8.25 | 4.00 | 12.25 |
| Payson canyon out and back from my house with Jen. So freaking happy to have my training partner in crime back. My running and hers alike seriously suffered while her husband was gone fishing in Alaska. 12.25 miles, 7:18 pace. 4 mile controlled MP tempo 6:35, 6:30, 6:38, 6:23. We are both pretty bummed to not be participating the SF races tomorrow but we both have other things going on so it felt good to get a little workout in today. Jen is so ready for sub-3 at SGM and I am so ready to run her in!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.60 | Calories: 0.00 |
| |
| | Race: |
H20 Fundraiser 5k (3 Miles) 00:18:15, Place overall: 1 | | Slow miles | Fast miles | Total Distance | | 4.75 | 3.00 | 7.75 |
| AM #1: 4.5 miles easy. So so tired. Story of my life lately.
AM #2: Fundraiser 5k for a really good cause that involved my boyfriends entire family in honor of his nephew that drowned a little less than a year ago. I was planning to run with my sister and push her kids in the jogging stroller. The course was point to point on the Murdock canal trail via PG. My sister got lost and did not make it to the start in time so I decided I may as well use the race as a workout. I was pretty fatigued from Fridays workout, and tired, and I didn't get a warmup at all, and I'm out of excuses. haha! This was a totally and completely laid back race and besides the first 400 meters I was in the lead and just running on the trail alone the entire way. I'm bummed there wasn't more competition because the course was awesome and I think I could have run better if I would have went into it as if I was racing. Splits were 6:13, 6:03, 5:58. The course was only 2.96 so I ran past the finish line to hit at least 3 miles. A really great workout and they gave really good prizes and put a lot of time and effort into the race. I was really happy to be apart of it and it was a really fun day.
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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 |
| 7 mi recovery run in Provo Canyon. So so much recovery! Slept, ate, slept, watched tv, ate, slept. Ultimate laziest recovery day of my life.
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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 | | 11.50 | 0.00 | 11.50 |
| AM: 8 miles recovery, most of it with Josse in Orem. 8:22 pace.
PM: 3.5 easy, 8:00 pace. Felt better than I normally do in the afternoon.
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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 | | 7.25 | 2.25 | 9.50 |
| 9.5 mile orchard loop with Jen, 7:11 pace. 12 x 1 min with 30 second recovery. It was dark so I have no idea what paces we were hitting but I would guess around 5:30-5:45. The effort was there.
Planks/pushups
I had an opportunity to run TOU this weekend and my heart really really wanted and still wants too. :( I've been waffling back and forth since Friday and went to the most logical person I know (My Dad) for advice. He helped to reconfirm what I already knew that it would be a pretty irrational thing to do. I'm physically feeling really healthy right now for the first time really since TOU last year and it is just not worth the risk of derailing the work I have done to get to where I am. My feet have been much better since I started wearing hokas for 70% of my runs and quit doing any workouts longer than 90 minutes. I think I might be ready to expiriment with my feet and start adding some longer tempos but a full marathon is probably not a wise choice at this point.
That said I absolutely need something to focus on this Fall because I'm completely losing motivation. So I think I will do Sojo half and possibly Snow Canyon half as well. Sorry for the dear dear diary entry but I just needed to document this so I do not change my mind!
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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 |
| 8 miles recovery in Provo canyon with the JJJ's Josse, Janice, & Janae. No watch. Surprisingly perfect weather this morning despite the crazy winds all night. Planks/pushups
I really liked this article in Running Times about training to PR in the marathon. No matter what level your training at I thought this was a good overall review. So many take aways from the article but I think the main one is that every element of marathon training serves a purpose and you really can't neglect any of them if you want to improve your time. Also liked this:
I've noticed that for me personally I perform much better, feel less burnt out/fatigued, and seem to absorb workouts better when I slow down (way down!) on my recovery days. I was racing my best (May-July) when I was doing my recovery jogs with my sister at a 8:45-9:30 pace. I need my sister to move back!
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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 | | 9.20 | 6.00 | 15.20 |
| Gloves, long sleeves, & a head cold -- it must be fall! 15.2 mile tour of 4 cities, 7:16 pace. Salem + Harry's Hill + Climb up, up, up to Woodland hills + woodland hills canyon (lots of deer) + cross up and over into Elk Ridge + golf course round-a-bout extension with a drop into Payson + gallivant through the peach/apple orchards + cross back to Elk Ridge + drop back into Salem. Very hard and honest long run route that had amazing views! Mack & Amber joined us for the first hour which was awesome and made time fly by. Plus they had headlamps so that was a nice bonus! Started the tempo on an uphill at mile 8 7:00, 6:18, 6:24, 6:16, 6:21, 5:53.
No water, no fuel, no stopping -- I guess you could call it a depletion run...or just poor planning. If my watch was fancy and told me how much elevation we gained I'd brag about it....but it's not so trust me that it was an insanely hard course and I have no idea how we ran that 5:53 because the first half was uphill. When your hungry, want to be done, and am chasing after a mountain goat apparently you can run fast....
Jen is ready for the marathon and I am ready for a nap!
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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 |
| Planks/pushups/weights
7 lovely recovery miles around Orem with Josse, 8:44 pace. My legs feel really good and it was a great run with good conversation.
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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 | | 12.00 | 0.00 | 12.00 |
| 12 mile out & back in Provo Canyon with Julia, 8:10 pace. Perfect morning for an awesome run with a great friend. I helped pace her for a tempo on the way back. She is very ready for a breakthrough at SGM!
I've had an absolute blast training with so many good friends for SGM and I'm really looking forward to being down there as a spectator and cheerleader!
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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 | | 5.50 | 2.00 | 7.50 |
| 7.5 miles around the orchards with a 2 mile tempo tagged on at the end 6:10, 6:03. Felt pretty good physically but my breathing was a bit labored. I've been fighting off a headcold so I'm hoping thats to blame. Loved running in the rain.
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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 | | 7.50 | 0.00 | 7.50 |
| 7.5 miles easy on Murdock Canal trail, 8:00 pace. My head cold got worse after spending the day in Park City yesterday so I drugged myself with nyquil last night and felt like a complete zombie this morning.
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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 | | 4.00 | 4.00 | 8.00 |
| We had a good crew show up for the workout today which made running around the orchards in the dark much more tolerable. 2 x 2 mi tempo. I am completely terrible at pacing in the dark....my plan was HMP (6:15). First set was 6:28, 5:59 and the second set was 6:03, 6:00. I felt pretty good but definitely went too fast and felt like my breathing was a bit labored. I'm still fighting off a cold and think I'm also adjusting to the cooler temps. All in all a good workout and fun morning!
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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 |
| 7 mile easy run in Provo canyon with Josse & Janae. 8:08 pace.
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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 | | 5.50 | 0.50 | 6.00 |
| 6 miles easy on murdock canal trail with a half mile pick up in 3:01. 7:34 pace. Planks/pushups
In the past 24 hours I've tried pumpkin spice hersey's kisses, pumpkin icecream, and pumpkin spice hot chocolate........ahhh fall! :)
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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 | | 4.50 | 0.00 | 4.50 |
| 4.5 easy shake out miles mostly with Julia on her warmup for her workout. 8:25 pace.
I decided earlier this week to jump in on the Huntsville half tomorrow. I'm not exactly sure why but I'm just itching for a race and it seems like a decent course. It'd probably make more sense to string together 3-4 weeks of more consistent training and race Sojo in Oct. But I have some family commitments that weekend and may not be able to so I decided to do this race instead. Plus I'm excited to hang out with Angie and watch her race the full. It should be fun!
I don't think I'm in shape to go after sub-1:20 tomorrow....those 6:05 min miles are just far from comfortable for me right now. But I do think I'm getting there and I'm kind of excited just to get a gage for where I'm at.
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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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| | Race: |
Huntsville Half Marathon (13.1 Miles) 01:21:39, Place overall: 1 | | Slow miles | Fast miles | Total Distance | | 2.50 | 14.00 | 16.50 |
| A big huge thanks to Angie for letting me crash her house and spend the night up in Ogden. It was so much fun to stay up late talking to her and getting to know her better. By far my favorite thing about this whole running gig is the amazing friendships I have made. No PR or Happy Gilmore sized check will ever come close to the relationships I have built through this hobby.
Nutrition: The late 10am start had me so off. I grabbed a roll and a granola bar in Angie's pantry (thanks Angie) and then had 2 caramel tootsie pop suckers (seriously try one - they are great), half a banana, and another granola bar before the start. 32 ounces of fluids. This is way more than I normally eat before a race but I was kind of bored waiting for the race to start. Absolutely nothing during the race my stomach was a complete wreck. Looking back I truly don't think it has anything to do with what I ate...I think rather it was a matter of over-exerting myself too early in the race + breathing to hard + cold weather + higher elevation. I really think my stomach cramping was breathing related and not nutrition related.
Splits: 5:59, 5:57, 5:58, 6:14, 6:08, 6:09, 6:05, 6:06, 6:20, 6:14, 6:23, 6:21, 6:17, 1:23
Race Strategy: I felt like I was in shape for 1:22-1:22:30. When I plugged those numbers into Andy's pace band the fast start frightened me so I clicked the big x in the corner of my computer screen. Basically I wanted to win the race. It's not a time trial, it's a race and it was a race I felt I could win.
The rust buster miles 1-6: I had plans to go to Lagoon over the weekend but I had no idea it would be in the first 5 miles of the race. The start was FAST, too fast in hindsight. Mandy was matching me stride for stride and taking the lead. I was determined to win the race and the pace was not necessarily uncomfortable (yet) so I hung with her. I did enjoy this part of the race. It was pretty and I felt good.
Just hold it together miles 6-10: I made a move at mile 6 to gap Mandy. I still felt strong and ready to take the lead. The course started winding a lot and rolling more than I anticipated through these miles. I got a side stitch at mile 7 that was relentless. Mandy was not far behind and I knew I just needed to hold it together so I just pinched my right side, tried to focus on relaxing my breathing a bit, and kept moving forward. I knew that if I could relax my breathing and get a grip the side stitch would get better. By mile 10 I was feeling better but the wheels were definitely starting to come off.
Fake it until you make it miles 10-13: Nothing pretty about these miles. I was running all by myself through farmlands in Huntsville. I just tried to make it through to the next turn, fence post, horse, cow, sheep, rare car....anything I could focus on I did. I was kicking myself for not doing more tempo workouts. These miles were hard and my feet were killing me but my pace shockingly wasn't completely tragic....having Mandy close behind me definitely kept me motivated. At mile 12.8 I saw real people...my Mom and my friend Julia and that was enough to carry me up the small hill. I think I mustered up the energy to lift my arm and wave to them in appreciation but I do not clearly remember. After I turned from the hill I executed the absolute worst kick in the history of ever. So dang happy to be finished!
I am really quite happy with where my fitness is at right now and happy with the win but man it was tougher than I would have liked. I've got a lot of work to do to get that sub-1:20 but I'm completely motivated and excited to get there. The highlight of the day was definitely running back for Angie and getting to run the last mile (her fastest!!) of the marathon with her. I know it is incredibly cheesy but at the end of the day I'm just continually grateful for the way that running has enhanced my life, the people I have met through the sport, and the person racing has helped me to become. Thanks so much to everyone on the blog for the daily words of encouragement, the support, and the constant example and motivation.
Lastly Huntsville put on a really great race and the organization was really good. For a newer race I have no real complaints and I won a huge trophy, and a legitamate life sized check -- it is kind of awesome! :)
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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 in Park City. 8:40 pace. Absolutely most perfect day ever to trot along. Calves were really sore from wearing racing flats but I felt much better after walking around Park City + Lagoon all day. Amazing how good walking is for recovery.
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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 | | 7.50 | 0.00 | 7.50 |
| Planks/pushups/stretching
7.5 miles easy on murdock canal trail, 7:55 pace. I actually felt much better than I thought I would. I'm taking 2 weeks off of workouts to enjoy some easy running and make sure I'm recovered before I jump into another training block.
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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 | | 7.50 | 2.00 | 9.50 |
| 6.5 mile orchard loop with Jen, Amber, & Julia. There big "last chance" SGM workout. I told Julia I would pace her for her tempo which I assumed would be 7:15-7:30ish pace. What happened instead is that I just tried to keep up with her as she ran her fastest 2 miles ever 6:54, 6:39. I did not feel like she was over-exerting herself at all and her breathing was completely controlled. We talked through the first 1.5 miles. I am just so happy for her and for all of my friends that have trained so hard for SGM this weekend. It has been incredibly fun for me to see so many of them grow and gain confidence. I love it, I love the process, I love running!
1st flag football game tonight!
PM: 5k with Julia's pup Zoey, 8:26 pace. Beautiful night and zoey was such a great runner. I loved it.
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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 |
| 7 miles mostly with Jen & Amber on the shortened loop in the orchards, 7:48 pace. I'm a little sore from sprinting last night at flag football!
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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 | | 8.00 | 0.00 | 8.00 |
| 8 miles with Janae on the treadmill in 63 min. I know that makes no sense but it literally just felt like we were out running together. Wind was out of control and I just did not feel like fighting it today. Treadmill running really is nice when you are feeling lazy and have someone to talk to. It actually flew by.
Planks/pushups/stretching.
SGM Runners -- I will be at mile 18 on Saturday. I am not quiet, you will not miss me. My two cents is run a conservative and relaxed race until you see me. Then tear it up and finish strong! No one is PR'ing or winning the race in the first 18 miles...it is going to come down to the last 6-8. I can't freaking wait!
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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 | 2.00 | 12.00 |
| 12 miles with Janae in Provo canyon, 7:51 pace. We had 2 faster miles 6:47, 6:25. Fun run in the snow. :)
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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 | 8.00 | 16.00 |
| What a seriously awesome day! It was an absolute honor to be down in St. George and to share in the magic of the marathon. Just such a great day for so many people -- I loved it!
I got to mile 18 just in time to see the lead runners come in. It was inspiring, motivating, and just freaking sweet to spectate a marathon like that. Ran from 18 to the finish with Jen. Jen is not just my running friend, she is a huge part of my life and her race meant so much to me. Seeing her accomplish her goal was priceless. I was so proud...I may or may not have cried. 8 miles @ 6:22 pace. Her last 3 were sub-6:10!! Freaking sweet sweet stuff. Also great to share quite a few miles with Carina & Tawny. Just such great runners and it was truly magical to be a part of it.
As soon as Jen finished I went back for Julia. Julia is like a sister to me and seeing her BQ was absolutely magical and again just priceless. I may or may not have cried....again. 23 minute PR for her from just June!
Happy Happy Day!
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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 |
| 7 miles Provo Canyon, 7:55 pace.
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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 |
| 2 mi treadmill, 8:27 pace.
20 min weights
6 mi Provo Canyon with Janae and Britney, 8:52 pace. Fun fun run and my body really needed a good recovery day. My calves are so sore! I'm shutting things down this week and will start training next week. I just need an easy week physically and mentally before I ramp things back up.
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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 | | 11.00 | 0.00 | 11.00 |
| 10 miles in the orchards + 1 with Zoey the pup. 7:48 pace.
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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 |
| AM: 7 miles in the orchards mostly with Julia & amber, 8:22 pace. My body is really craving these easy runs and I am listenning. Huntsville Half kind of dug me in a hole and today was the first day I felt fully recovered. I'm still planning to take it easy the rest of the week but I'm eager and excited to finish out the year strong.
PM: 2.5 with zoey dog, 8:30 pace.
Here is a tentative plan for the remainder of 2013.
October 19th - Oktoberfest 10K (HMP tempo workout)
October 26th - Haunted Half (1:35 Pacer)
November 2nd - Snow Canyon Half (break 1:20!!)
November 28th - Turkey trot 5k - Win a turkey! (break 18:30)
I'l take Dec/Jan off and then go from there. I'm excited to work hard and see what my future holds all while keeping things in perspective and finding a good life/school/work/running/family balance. :)
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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 | | 11.00 | 0.00 | 11.00 |
| AM: 30 min weights, IT band rehab, stretching. 5 mi easy around the orchards, 7:35 pace. Felt really good today.
PM: Fall break fun 6 mile trail run with Josse & Janice. It was a muddy adventure but totally beat sitting in math class.
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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 mi hilly route in Salem with Jen, Mack, Amber, & Beth, 8:10 pace. We got chased by a rooster!
There is a group of us meeting at the mouth of Provo Canyon tomorrow morning at 6:30am for a run if anyone would like to join. Varying distances, very casual pace.
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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 | | 11.50 | 0.00 | 11.50 |
| 11.5 miles in Provo Canyon with friends, 8:09 pace. Beautiful morning in the canyon with great company!
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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 | | 6.25 | 3.75 | 10.00 |
| 5 mi wu up Provo canyon and then 3 x 1 mile + 3 x 1 min on/off. 90 sec jogging in between mile repeats 6:05, 5:51, 5:47. 1 min ons were 5k effort....pace probably did not reflect effort I was kinda toast. I'm pretty happy with how my legs responded after a week of really easy running. I needed the break mentally & physically but I'm feeling really good and excited to train hard the next couple of weeks and push my limits a bit. The harder the workouts get the easier the recovery will get. I want to stay healthy and not get burnt out.
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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 | | 11.50 | 0.00 | 11.50 |
| AM: 6.7 mile recovery run in the orchards with Julia, 8:40 pace.
PM: 45-50ish minutes on pipeline trail with Josse & Janae. I really have no idea how far we went so I'm guessing 4.8 to round out my mileage. :) Beautiful afternoon!
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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 | 2.00 | 10.00 |
| 5:30am track workout at Orem HS with Josse & Janae. 3.25 mi warmup/3.75 mi cooldown. We are all planning on racing this weekend and Jos is only a week out from a marathon so we wanted a lighter workout and decided to copy Allie's wo from Sunday. Thanks Allie!
2 x 400: 82, 83
2 x 800: 2:54, 2:48
4 x 200: 37, 37, 37, 37 ~ these are all a guess but Janae hit all 38's and I was about a second ahead of her.
200 active recovery in between everything except the 800 where we did 400 recovery. I felt great today. My watch is completely worthless in the dark because it does not light up so my biggest issue was figuring out pacing with nothing to gage off of. In hindsight this was probably for the best....
20 min core/pushups
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 mile orchard loop with Julia, 8:10 pace.
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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 | 2.00 | 12.00 |
| AM #1: 9 miles in the orchards, 7:23 pace. First 3 mi wu with Julia & then she split off. Jen is still wisely recovering from SGM but was nice enough to track time and encourage me through my workout. 10 x 1 min on/off intervals. I'm not sure what pace I was going but I felt really strong. I just jogged back to Jen on the breaks and then she yelled at me when I hit my 1 min. So thankful for Coach Hughes this morning! :-)
AM#2: 30ish minutes out on the trails up above Provo by the Y with Julia, Janice, & Francis. Gorgeous morning and so fun to just soak it all in and catch up with these ladies.
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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 | | 8.50 | 0.00 | 8.50 |
| 8.5 miles easy, 7:58 pace. First 7 with Jen and then I picked up Zoey pup for the last 1.5. The days of my frozen fingers not functioning have officially begun.
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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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| | Race: |
Oktoberfest 10K (6.2 Miles) 00:38:28, Place overall: 1 | | Slow miles | Fast miles | Total Distance | | 3.80 | 6.21 | 10.01 |
| I really wanted a good 6 mi tempo and this very low key race was close to home and seemed to fit the bill. I waffled back and forth about whether to register or not but woke up Sat morning realizing I was pretty unmotivated to run a tempo on my own so I paid $30 for a tempo workout. I kind of wanted to run the entire course as a warmup but I did not have time and only got about 4 miles in.
I ran about exactly what I expected but I would have liked for it to have a felt a bit more comfortable. I was aiming for 6:10-6:15 pace and finished in 38:28/6:12 pace. The course was a bit tougher than I anticipated and I was coming off of a pretty hard week of training so I really can't be too dissapointed. Now to just run 5-6 seconds per mile faster than that at SC half.....
Fleet Feet really does put on good races and I always enjoy participating in there events. The courses are always honest and accurate which makes me incredibly happy. I also ended up winning a GC to the store so I guess the $30 tempo workout was worth it. :)
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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 |
| 8 mile recovery run in Provo canyon at the lovely hour of 11am. Absolutely most beautiful day ever. I really enjoyed just taking it easy and soaking it all in.
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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 | 5.50 | 13.50 |
| I had to be to work early this morning for a meeting and decided to do this workout on the treadmill rather than attempting it in the dark by myself. Sometimes I'm a baby and the treadmill is a great tool for consistency.
2 mile wu
3 miles @ 6:15 pace + 2 x 1 mile @ 6:07 pace + 1 x 800 @ 5:56 pace. About 2 min active jogging in between sets. Cooldown to 10.5. My confidence in running 1:20 is completely waning today. Nothing about those 6:07 miles feels comfortable or maintainable for 80 minutes. But I am coming off of some pretty hard workouts and although the treadmill is a great tool for workouts I never quite feel confident and smooth on it. I think I just need to stay positive and realize I can't really force too many workouts at this point. The worst thing I could do is dig myself into a hole and overtrain because I'm trying to build my own confidence. Thinking out loud too much today!
PM: 3 mile shakeout run, 8:35 pace.
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| 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 | | 7.00 | 0.00 | 7.00 |
| 7 mile hilly route in Salem with a big crew, 7:57 pace. I held up the caboose today and tried my best to slow the group down. I need my easy/recovery runs...but I also will run just about any pace to not run alone. I just have learned that for me I do not recover well if I am running too fast on recovery days. The slower the better!
30 min strength training
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| 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 | | 9.75 | 3.25 | 13.00 |
| AM: Track workout at Salem Hills. I am so dang grateful to Jen for helping me come up with this workout and being willing to do it with me even though it does not align perfectly with her Ragnar training.;) Also thankful to Julia for letting me borrow her watch and to Amber for just being so positive and willing to try any workout we throw out. My friends are kind of great!
1 mile + 4 x 400's + 1 mile + 2 x 200's 6:10, 81, 81, 81, 81, 5:58, 40, 40
I was so discouraged after the first mile came in so slow but I ended on a good note and the last fast mile actually felt semi comfortable after the hard 400's. This was a good workout and I'm really glad I got it in.
PM: 4 easy after work. Beautiful afternoon!
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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 | | 8.50 | 0.00 | 8.50 |
| 8.5 mile recovery run in the orchards mostly with Julia. The last 1.5 with Zoey pup. 8:26 pace. Just a nice relaxing run with a great friend. So thankful for these 1 hour chat sessions I get each day. :)
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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 | 1.00 | 8.00 |
| 8 miles on murdock canal trail in Orem, 7:43 pace. Nice and easy solo run with the last mile pick up at 6:13. Running up north and having to stop at lights it so annoying. We are so spoiled in Payson/Salem!
Work+school+training = feeling tired and run down. I'm so glad it's the weekend and I really just need to focus for 8 more days! One more harder workout and then time to taper, rest and recharge.
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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 | | 14.00 | 1.00 | 15.00 |
| Paced 1:35 at the Haunted Half in SLC. Super disorganized race....apparently lack of organization is the new Halloween race theme. They did not even have the clock on yet when I finished and I had to get on the bus on find my own drop bag because they had not even got them off the bus yet. Oh well I got 95 minutes on my feet and it was a pretty course. Hard to run by Ruths without getting a biscuit though.... I was tired after the race but I did one aided fast mile in 6:02 while I waited for my friends that were pacing 2:10.
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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 | | 6.00 | 0.00 | 6.00 |
| 6 miles in Provo canyon, 8:06 pace. One of the worst runs I have had in such a long time. I was so tired, felt like I couldn't get a deep breath and honestly had a hard time even running which is just completely odd for me. 4 year anniversary of my brothers death and I always struggle sleeping, focussing, and I just feel a little off and dysfunctional.
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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 |
| 7 mile downtown Payson loop with Jen, Julia, & Amber. 8:28 pace. Glad I had friends to run with because I felt miserable and the wind was pretty relentless this morning.
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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 | 3.50 | 8.00 |
| I planned on sleeping in and doing this workout in the light but I couldn't sleep so I just got up and got it done on the treadmill. I'm so exhausted lately yet I can't seem to sleep...and I woke up with cold sores which I never get unless I am really stressed. I feel like a basket case and I need to flipping pull it together! The workout was fine and I honestly may have just needed the forced motion of the treadmill today. 2 mi warmup and then a 3 mile tempo 6:22, 6:15, 6:07, half mile jog and then a half mile in 3:00. 2 mile cooldown.
30 minutes strength training
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| 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 | | 6.00 | 0.00 | 6.00 |
| 6 mile easy recovery run with Jen, Amber, & Julia, 8:07 pace. We had a very scary encounter with a car this morning that resulted in me diving way off to the side of the road and Jen and Amber both falling pretty hard. It kind of shook us all up and I'm really glad everyone is okay. Amber was lit up like a Christmas tree and I really am not sure how the car did not see us.
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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 | | 6.00 | 0.00 | 6.00 |
| 6 miles easy on murdock canal trail with Janae, 8:24 pace. We had to climb a fence x 2. :) Fun fun times catching up with a good friend.
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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 | | 3.75 | 0.25 | 4.00 |
| 4 mi shakeout run in Provo canyon with 5 x 20 second strides, 7:43 pace. Felt hard which is pretty typical for the day before a race and wearing hokas just makes running fast awkward anyway. Work, midterm review for school, and then off to St. George. I haven't really raced an aided course like Snow Canyon since 2011 so I'm excited/nervous to see what I can do. I've had a kind of crappy couple of weeks and felt super stressed, busy, exhausted, and just plain burnt out. I've got a lot on my plate and I'm ready for running to take a back seat in my life for a couple of months.
With that said once the gun goes off tomorrow morning I'm holding nothing back and I'll fight until the finish. I want to leave everything out there, no excuses! I started running as a way to cope with hard things in life and it continues to be that stabilizer and constant in my life. No matter what happens in life running is always constant, and no matter what happens at the race tomorrow I'm headed on vacation as soon as it's over. :):)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.80 | Calories: 0.00 |
| |
| | Race: |
Snow Canyon Half Marathon (13.1 Miles) 01:17:55, Place overall: 2 | | Slow miles | Fast miles | Total Distance | | 2.00 | 13.10 | 15.10 |
| I am really happy and proud of the way I raced on Saturday. I've ran some decent times this Fall but I haven't really felt fluid racing since July, so most importantly it felt good to feel good! Times on the clock are arbitrary...but what I always remember most about races is the way I felt. Even if the time is good or I win the race it doesn't mean as much to me if I felt like crap and finished feeling in a hole (Huntsville).
I had a rough week going into this race. My brothers 4 year anniversary was hard on me this year, I always hate Halloween because it is the day Trevor was buried, and driving down to St.G makes me cringe every single time because that is where Trevor's accident happened. I was in a weird place emotionally and felt off. I was also way more nervous about this race than I normally get for races and I let that get to me which is normally my strong point. I'm usually good at staying calm and handling pressure but I needed to do well at this race for myself, I needed that monkey off my back, and I psyched myself out a bit--which is odd for me! Anyway none of this really has anything to do with anything besides to point out that life/running do collide and I think all of this going on in my life makes me even more proud of my ability to channel that energy, focus, and mentally prove to myself that I am stronger than I realize.
Nutrition: 32 ounces fluids (mostly Gatorade) pre-race and a banana. 1 gel during the race and a little bit of water.
Splits: 6:07, 6:03, 5:54, 5:26, 5:17, 5:26, 5:33, 6:19, 5:54, 6:02, 6:14, 6:15, 6:16, 1:10 (5:37 pace) This course is so so very aided and FAST! I promise I do realize that but the good thing is it did its part in helping me to wrap my head around the idea of duplicating a similar time on a flat/sea level course.
Race Strategy: Run off of effort. Take the first 2 miles easy and then go for broke. Hold nothing back.
I stayed in Mesquite Friday night and my boyfriend gave Christie and I ride up to the start. We got there in just enough time to use the bathroom and get a little warm-up in. It was a little chilly but pretty perfect for racing.
Get in a groove miles 1-2 : Started out running with JeffL and just tried to focus on staying relaxed and easing into things. There was no reason to push these first 2 miles.
I believe I can fly miles 3-7: Whoa.....whoa these miles were FAST! I could not allow myself to even glance at my watch because the pace I was running was flipping frightening to me. I was passing a lot of people and keeping my sights on AmberG up ahead. Being so close to her scared me. It was freaking Amber Green my running idol....what in the heck was I doing running so close to her? In all honesty I felt great and ran off of effort. I know this sounds nuts but I was not really pushing at all. Just racing on effort, I felt really strong and was enjoying the course. I knew the fast miles would either lead me towards a massive blow up or a huge PR. I wanted to take the risk, it was worth it to me and heck it was kind of fun!
Back to reality miles 8-13: Mile 8 was really, really hard for me and I was afraid I was toast. Transitioning from flying to climbing was not welcomed and I really had to focus to get through that mile. I took a gel and felt really fluid again by mile 9. The last 3 miles you wind through Entrada golf course and neighborhoods and it is pretty monotonous. It was tough and I really had to fight hard to stay on pace but I never once lost focus and I never once questioned my ability to fight to the finish. My feet really bothered me the last 30 minutes of the race. I am getting so used to the pain but gosh it is just incredibly frustrating and unfortunate. I tried my best to kick it up once we hit the track at Snow Canyon HS and was completely elated to reach my goal. In hindsight I knew all along I was capable of my goal but to actually execute such a strong race and finish 30 seconds behind one of my running idols was incredibly exciting to me. Also exciting to me was that I didn't settle for just running sub-1:20 once things got hard...instead I pushed outside of my pre-concieved idea of what I thought I was capable of.
I was very happy to break 1:20 and run a 3 minute PR but times aside I'm really proud of the way I held it together and raced until the finish. Running is great and I am continually thankful for the way it enhances my life and makes me a better person. There is always someone faster than me, there is always room to improve, and there is never a ceiling on my capabilities. I know I'm cheesy but I am forever grateful for the personal growth I achieve through running. It is a great sport and I am so thankful for the many amazing influences I have and the positive way it has changed my life. It was really great to hang around after the race and watch all of the runners finish. No matter what time you run there is just something magical about running and seeing people achieve the goals they set for themselves. Congrats to Matt on winning the mens race - so so well deserved! Also great to see Spencer, Christie, Jeff, Josse, and many others from the blog.
I am ready and excited for a break from racing. I need to rest, recover, relax, take a step back, enjoy running, and focus on other areas of my life for a bit. I can't even count the amount of times Saturday I said "holy crap I finished 30 seconds behind Amber freaking Green. She is such an amazing runner...she's won St. George marathon like 3 times! There is no way I was actually that close to her...What does this mean?" It is very overwhelming to me to accept where I am at with my running. It is scary and I need time to wrap my head around it and figure out what I want moving forward. There is one thing that I know for certain and that is that I am not done. In running it is not easy to continue to improve but it is always possible and at the end of the day I have the desire. That desire has gotten me to where I am and will cotinue to propel me moving forward.
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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 | 0.00 | 5.00 |
| 5 miles nice and easy, 8:33 pace.
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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 |
| 7 miles on the strip in Vegas. 8:18 pace. Lots of stops and a few stairs.
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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 |
| 8 miles orchard loop with Julia & Amber, 8:08 pace.
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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 | | 7.50 | 0.00 | 7.50 |
| 7.5ish miles with Janae in Provo Canyon, 8:31 pace. It was a beautiful morning. I am miraculously not really sore at all from the race. I feel really good....this does not mean I have any ounce of desire to move fast but I am kind of shocked that I'm not more beat up from the downhill.
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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 | | 6.50 | 0.00 | 6.50 |
| 30 min weights at the gym - planks/pushups/upper body.
6.5 easy with Josse, 8:18 pace. Running easy feels so right and my body is so happy. :) Now if I can just survive my Math test and my marathon weekend I will be one happy camper. Anyone dying to take my Las Vegas Ragnar leg? Seriously not stoked on it.....I just want to sleep!
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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 | | 6.50 | 0.00 | 6.50 |
| AM: 6.5 easy miles along the orchards before heading to Vegas.
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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: |
Las Vegas Ragnar Relay (17 Miles) 01:53:00, Place overall: 5, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 0.50 | 17.00 | 17.50 |
| Leg #1 - 7:30pm: 5.5 miles, 6:24 pace. First 3 miles were downhill and the last 2.5 were gradual uphill. Moving fast felt completely awkward and kind of awful and I never felt in a groove. My parents and my brother and sister in law surprised me and were at the finish of this leg. That made me so incredibly happy and completely careless about how I felt running. My family is so awesome, I love them!
Leg #2 - 3:00am: 4 miles, 6:31 pace. Again running fast did not feel fluid or normal at all. I am just not recovered physically or mentally from Snow Canyon and I am okay with that. I had to keep reminding myself It's just Ragnar and there was no reason so kill myself. Speaking of kills I think I passed like 23 people during this leg which was fun and reasurred me I was at least going the right way. :)
Leg #3 - 10:30am: 7.5 miles, 6:48 pace. I felt kind of dizzy and like I was going to faint before the leg even started. I realize how dramatic I sound right now but seriously whenever I am on my period I just feel awful, lightheaded, and like I could seriously pass out while running. I need to get this figured out but for now it is what it is. TMI guys I'm sorry! Anyway I managed to survive the 7.5 miles. It was hot and my feet were on fire after just a few miles. Ugh stupid feets!
Wrap up: I had an absolute blast. My team is absolutely hilarious, fast, laid back, awesome and just fun. We get a free entry into this every year and it is hard to pass up because it really is just so much fun. We finished in 22:46 which is an average pace of 7:18. That said running wise I felt pretty much completely miserable and my body just needs more lazy running and hobby jogging. I went into this sleep deprived, a little stressed from school, and burnt out and these Ragnar's are always just so much harder than I give them credit for. I don't think I dug myself into a hole at all. I was smart enough to back off when I could tell I was pushing too hard but it was a clear sign that I need more recovery time.
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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 |
| 8 mile orchard loop.
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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 |
| 7 miles 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 | | 8.00 | 0.00 | 8.00 |
| 7 miles on Murdock Canal trail with Janae, 8:32 pace. 30 minutes weights + 1 mile cooldown nice and easy after lifting. The weather is so awesome right now!
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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 | | 8.50 | 0.00 | 8.50 |
| 8.5 in the orchards with Jen, 7:51 pace. I really wish I could quit my job for the day and just hangout outside. It is so nice out!
There is a group of us running the Thankful Half course on Saturday starting at 7am if anyone is interested in joining.
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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 | | 7.50 | 0.00 | 7.50 |
| 7.5 miles in Provo Canyon with Janice, 7:42 pace. Such great conversation this morning. I am feeling cheesy and beyond thankful for the friends that have fallen into my life through running.
30 min weights. I did weighted lunges and squats for the first time in what seems like the history of ever.....I'm going to be so sore tomorrow!
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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 | | 7.00 | 0.00 | 7.00 |
| 7 mile hilly route in Salem with Jen, Amber, and Mac. 7:43 pace. Always fun times with the ladies. :)
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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 | | 12.00 | 0.00 | 12.00 |
| 12 miles in the lovely snowfall. 8:08 pace. I love running in the snow but hate trying to get warm afterwards. brrrrrrr!
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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 |
| 7 miles in an hour on Provo River trail. Ouchie Momma that was painful.
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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 |
| 8 miles on murdock canal trail with Janae, 8:31 pace. I am so glad Janae was willing to run slow with me today. I fell backwards on my tailbone really hard classic skating Sat night and it is pathetic how much pain I am in. :( I feel like I'm being a big baby but holy crap it hurts. I'm such an idiot!
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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 | | 8.00 | 0.00 | 8.00 |
| 8 mile orchard loop with Julia. I did not look at the pace but I think it took like 1:07. Beautiful morning!
My legs feel fantastic but my back is so so sore from my fall Sat. I'm hoping I can shake this off and didn't do any major damage.
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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 |
| Planks/pushups
6 mi easy on Murdock canal trail with Janae, no watch. Yet another perfect November morning! I really found this article interesting about Warming up for a race. It sure puts my 10 min jog and chit chat with other runner friends routine to shame. Definitely an area I could work on improving in 2014.
PM: 3 mi easy
"I have found that it is best to start a race feeling overly warmed up rather than not warm enough. Although it may seem like a lot of pre-race work, the benefit of strides and dynamic drills will become evident in the first mile of the race when what once felt like a shock to the body becomes a comfortable pace relative to the explosive, fast-twitch dynamic drills and strides."
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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 | | 12.00 | 0.00 | 12.00 |
| 12 lovely miles in Provo Canyon with the JJJ's Janice, Janae, & Julia. 8:05 pace. It was a really pretty morning in the canyon with the fog. This lazy running plan I'm on is so nice and enjoyable. I may never attempt to run fast ever again!
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| 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 | | 5.00 | 3.00 | 8.00 |
| I'm kind of a bi-polar runner....yesterday I wanted to retire and hangup the racing flats and today I decided to do a workout. Oh well...whatever floats my boat. I pulled the "wuss out" card because it was crazy windy at my house and I did not feel like fighting it. I'm a baby.
Treadmill 8 miles: 2 mile wu, 18 x 1 min on/off. 5 @ 6:00 pace, 5 @ 5:56 pace, 5 @ 5:53 pace, 3 @ 5:49-5:45 pace. Recovery min @ 8:34 pace. cooldown. The end. Not nearly as boring as running at a flat pace would be.
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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 | | 9.50 | 0.00 | 9.50 |
| 9.5 around Orem with Amber, Josse, and Rebecca. 8:01 pace. I did not feel awesome but either did anyone else so all was well. Misery loves company! :)
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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 |
| 8 miles on Provo River trail, 7:37 pace. I did a 3 mile marathon pace tempo. 7:10 (uphill), 6:28, 6:21. My back was bothering me more than I'd like to admit and this felt way harder than it probably should have. It is kind of amazing how quickly I am able to get out of shape. Oh well there was really no point of the workout besides the fact I was bored running by myself...
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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 | | 7.50 | 0.00 | 7.50 |
| 7.5 mi easy altering incline on the treadmill. So boring! 8:00 pace
30 minutes upper body weights. I am already sore.
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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 | | 8.50 | 0.00 | 8.50 |
| planks/pushups and a little ST.
8.5 miles in the orchards, 8:03 pace. First 7 solo and the last 1.5 with Zoey pup. Such a nice and relaxing run this morning.
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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 | | 7.00 | 0.00 | 7.00 |
| 7 miles easy in Provo Canyon with the JJ's Josse & Janae. 8:32 pace. Gosh I love these ladies!
I will not be trotting for a turkey tomorrow:(...my parents will be sad to not have a turkey but I am so glad to not be racing! My back is still so sore from my fall and I have no desire, nor do I think it would be smart for me to race right now. Instead I'll be pacing 1:40 at the Thankful Half. I hope I can keep up.
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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 | | 13.50 | 0.00 | 13.50 |
| Paced 1:40 at the Thankful Half marathon at Thanksgiving Point. I finished in 1:39:55. The weather was awesome and this was a nice change to my typical 5k race on thanksgiving.
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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 | | 9.00 | 0.00 | 9.00 |
| Skipped Black Friday chaos for a lovely 9 mile jaunt on the Provo River Trail with Jen, Mack, Beth, & Amber. Fun morning with ladies!
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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 | | 8.50 | 0.00 | 8.50 |
| 8.5 miles on Murdock Canal Trail solo, 7:28 pace. Ran into Melody & Marie and chatted with them for a bit. The weather was seriously so perfect!
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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 |
| Took advantage of the sweet weather and having absolutely nothing to do on a Sunday and ran on trails in Provo Canyon via Pipeline. Awww it was absolutely lovely and just what I needed. Seriously sweet 8 miles in the sunshine! Hard to believe it was December. 8 miles in about 70ish minutes. I think Pipeline is my favorite trail in Utah County...it is just so easy to access and so runnable and the wide open views of the valley are hard to beat in my opinion. There is something kind of magical about running in the mountains.
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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 | | 8.00 | 0.00 | 8.00 |
| 4.5 miles up to the gym on 8th north/30 min weights/3.5 miles back down. 7:50 pace. The weather was kind of awesome yet again this morning.
I am finally feeling completely recovered from Snow Canyon half + Las Vegas Ragnar. Geez it only took a month! Running is feeling really natural and fluid again and most importantly I am really enjoying it. My back is still sore from the skating fall and my plan is to stay in "base training" mode for the remainder of December. I may throw in one workout a week just keep the mojo alive but I definitely wont start training for anything until mid Jan. I'd like to focus on strength training more over the winter and just simply staying in shape.
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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 | | 8.50 | 0.00 | 8.50 |
| I have ran in some pretty crappy weather but I am almost certain that todays takes the cake. It was pretty commical running into the 40mph wind and pelting snow. We just closed our eyes, pumped our arms, and sprinted as fast as we could.:-) I'm glad Jen & Melissa knocked on my door this morning and literally forced me out. We just ended up doing a 2 mile out & back by my house x 3 and then I added one more by myself to make 8.5 miles, 7:42 pace. It was quite the memorable adventure.
I just started reading The Extra Mile by Ultrarunner Pam Reed and wanted to share something I read last night about limits that really resonated with me. "Most people who have been running for a while, even in a very casual way, mentally set a limit on how much they can do. Placing limits on what I think I can accomplish is something I tend not to do. I've heard that people are actually able to cover about twice their imagined limit: You might not be able to cut your "best" time in half, but you can reduce it by a significant percentage. That has been my experience. While initially I never thought I would run the distances I have, or in the times in which I've done them, I haven't really put mental limitations on myself either. And truly, I've surprsied myself."
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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 | | 4.25 | 4.25 | 8.50 |
| Stuck on the treadmill today so I made up a ladder workout. 1-2-3-4-5-4-3-2-1-30-30-30 8.5 miles total in 61 min. 1 min recovery in between all sets @ 8:27 pace and the fast intervals ranged from 9.2-10.3. 6:35 pace - 5:49 pace. I kind of wanted to quit during the 5 min set but I stuck it out and felt really good about the hodge podge workout.
Planks/pushups
Today's take away from the book The Extra Mile: "Learning to break things down is one of the most valuable lessons I've learned as an ultrarunner. It's helped me when I feel like I can't sit still, and it's also helped me when I feel like I can't get going. In both cases, the trick is to do less than I think I have to do. I do not have to get to the finish line this instant; I just have to get to the next bend in the road. Training yourself to think in bite-size bits takes practice and willpower. But it's something you've got to learn if you want to be a long-distance runner. Tricks like these can help with the most difficult part of running-the most difficult part of anything, really-conquering it in your mind's eye. If you can mentally convince yourself that you can tackle a task, you can always accomplish it physically. Well, maybe not always. Almost always. More often than you think. Sometimes, at least. Definitely sometimes!"
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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 | | 8.00 | 0.00 | 8.00 |
| 8 miles easy on the treadmill, 64 min. 1.5-2.5% incline. Gosh I feel like such a wimp this year in the freezing weather....I used to run in it like everyday last winter and can't even stand walking from my car to the gym this year. I need to man up and get out there because I'm going to drive myself nuts on the treadmill.
30 minutes weights
20 ounces hot chocolate
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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 | | 3.50 | 8.00 | 11.50 |
| 2 kind of awesome things happened this morning. First of all I miraculously landed on a treadmill that went for longer than 60 min and secondly I felt oddly kind of great. I was reading on Jackie's blog yesterday about "Aerobic Threshold" runs and realized this is a pace I rarely train at. I am really good at running fast or slow but I rarely train at a steady state. This is something I really need to improve if I want to PR in the marathon in 2014. I knew I wanted to get a longer effort in today since I have school tomorrow morning so I just kind of went with it. 2 mile warmup and then 8 mile progression run. 6:58, 6:53, 6:48, 6:43, 6:39, 6:35, 6:30, 6:22. I was so patient with this workout and I felt so good! First 4 miles at 1.5% incline and last 4 at 1%. 1.5 mile cooldown for 11.5 total in 82 minutes.
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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 | | 7.50 | 0.00 | 7.50 |
| 7.5 early in the morning with lots of incline on the treadmill before sitting through 3 hours of math on a Saturday. waah, waah, waah! 7:50ish pace.
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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 | | 6.50 | 0.00 | 6.50 |
| 6.5 miles easy, 8:50 pace. I ran up to murdock in hopes that it would be plowed. It was not so I just looped around state street and down 8th north. The roads were a complete mess!
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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 | 4.00 | 9.00 |
| Spent 30 minutes digging my car out of it's frozen tundra to drive to the gym....brrrrrr! My fingers are literally still frozen and barely functioning.
9 miles on the treadmill. I alternated slow/fast miles just to break up the monotony. 6:22, 6:18, 6:15, 6:15. There is really no purpose in any of my workouts right now but just running slow on the treadmill is too mind numbingly boring for me. I've been a little stressed with the end of the semester and running fast seems to be a good outlet lately. So as long as I'm not injuring myself or pushing too hard I'll just keep plugging along and doing whatever floats my boat and keeps me sane.
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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 | | 10.00 | 0.00 | 10.00 |
| 10 miles easy on the treadmill. Alternated the incline to keep myself from going crazy. 78 minutes.
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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 | 3.00 | 8.00 |
| Treadmill again...seriously I'm such a wimp!
2 mile warmup 12 x 1 min on/off first 4 @ 10.1 5:56 1% incline, then 4 @10.2 5:52 .5% incline, and last 4 at 10.3 5:49 0% incline. Recovery in between at 8:19 pace. Half mile jog and then 1 mile @ MP 6:35. Cooldown. Legs are fatigued which is no surprise..I've kind of been busting out these treadmill workouts like a crazy lady. Probably time to take it down a notch.
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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 | | 7.50 | 0.00 | 7.50 |
| 7.5 easy on the treadmill in 60 minutes, 2% incline. The more stressful my life gets with the end of the semester + work being crazy the more motivated I get to want to run and want to train hard. My brain is so very oddly wired! Or maybe it's just the influx of caffiene & sugar getting to my head....either way I suddenly feel all pumped and excited to plan my race schedule for 2014.
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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 | | 4.00 | 6.00 | 10.00 |
| 10 miles on the treadmill with Janae holding hands and singing kumbaya! I kid, I kid but really it was so fun to have someone to chat with on the tready. I did a 2 mile warmup and then 6 mile AT Tempo progression 6:44, 6:39, 6:35, 6:31, 6:27, 6:22. 2 mile cooldown. This was tough for me today and I'm glad Janae was there to keep me accountable because I kind of wanted to quit. Glad I got it done and earned my 22 ounces of sugary hot choclate goodness for the day. :) I'm a happy camper.
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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 | | 10.00 | 0.00 | 10.00 |
| 10 miles easy with Josse on Murdock Canal trail, 7:58 pace. The canal trail was plowed better than the roads. I will definitely be running on it a lot this winter. It was so so so nice to get outside for a run!
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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 | | 7.00 | 0.00 | 7.00 |
| AM: 7 mile easy recovery run, 7:48 pace. Tried a new route up 1600 north in Orem and then crossed over on Murdock and ran down 8th. All of my treadmill running has made running outside feel a lot easier. Gorgeous morning and really enjoyable run!
PM: 1 hour walk with my parents and the pups.
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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 | 6.50 | 9.50 |
| Another hodge podge treadmill workout that I just kind of made up as I went along. 9.5 miles total in 66 minutes, 6:56 pace.
1 mile warm up, 3 mile tempo 6:18 AP, 800 recovery, 2 mile tempo 6:15 AP, 800 recovery, 800 at 6:00 pace, 400 recovery, 400 at 5:52 pace, 400 recovery, 400 at 5:45 pace. 1 mile cooldown. I felt really good and controlled today but my right IT band did start to bother me towards the end. I need to get it scraped.
Planks/pushups
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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 | | 11.50 | 0.00 | 11.50 |
| 11.5 miles in the orchards of Santaquin, 7:50 pace. First hour with Jen & Amber and then I added an extra loop solo. It is still really icy on the roads down south.
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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 | | 6.00 | 2.00 | 8.00 |
| 8 miles on the treadmill, 7:30 pace. 20 min wu, 12 x 1 min on/off 4 @ 5:56, 4 @ 5:52, 2 @ 5:49, 2 @ 5:45, cooldown. My treadmill told me I gained 655 feet in elevation today. Huh I don't really believe that but I've never seen a treadmill that tells you before so that was kind of cool. I kept the incline at 2% for all recovery and 1% for the workout.
Planks/pushups
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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 | | 7.50 | 0.00 | 7.50 |
| 7.5 miles easy, 8:00 pace.
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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 | | 3.50 | 4.00 | 7.50 |
| I was going to do my Friday AT tempo run but I had 0% energy this morning and didn't want to force anything. Ended up with 3.5 mi @ 6:48 pace and then 3 x 1 min on/off at 6:00 pace. 7.5 total in 55 min. Just wasn't feeling it. Oh well...my body definitely has cycles of up/down weeks.
Christmas Fun Run tomorrow am at 7:30 am.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 110.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| Fun fun Christmas run with a huge group of people. I ended up with a little over 11 miles at a 9:04 pace. These are the runs I live for. I could absolutely careless about the actual running part...it is all about the people and having fun. Loved every single second of it and am so glad we got a good turn out. The more the merrier!
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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 |
| 7 miles, 8:25 pace trudging through tons of snow on Murdock. Not my favorite run but it was really pretty and really peaceful.
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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 | 7.00 | 10.00 |
| Early morning treadmill run. 10 miles total in around 70 minutes...just trying to burn off some of the fudge I've been eating! All of this holiday food makes me feel like a flipping rolly polly.
2 mile warmup and then 7 mile AT progression run 6:53, 6:48, 6:44, 6:39, 6:35, 6:31, 6:22, 1 mile cooldown. I felt okay but not great.
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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 | | 8.00 | 0.00 | 8.00 |
| 8 miles with Carina in Highland via murdock canal trail, 8:10 pace. 2nd worst weather I've ran in so far this year....slipping and sliding all over the place but the company was totally worth it! I have no idea how neither of us fell because we were literally running on ice.
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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 |
| 9 miles, 7:45 pace. Ran up to murdock and went out and back on the trail. Beautiful peaceful Christmas morning. Merry Christmas everyone!
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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 | | 4.50 | 4.50 | 9.00 |
| 9 mi on the treadmill in 62:30, 6:56 AP. 1 mile wu, 1 mi fast 6:15, 12 x 1 min on/off at 10.1-10.4 (5:56-5:45 pace), off's at 7.2-7.4, .5 mi easy, 1 mi fast 6:00, .5 mi easy, .5 mi fast 5:56 pace, 1 mi cd. First half of the wo at 1% incline and second half at .5%. Felt good!
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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 | | 8.00 | 0.00 | 8.00 |
| 8 mile orchard loop with Amber and Beth, 7:56 pace.
There is a small group meeting at 7am tomorrow morning at the Orem Soccer fields off of 1600 North if anyone is interested in joining.
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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 | | 12.00 | 0.00 | 12.00 |
| 12 miles 7:37 pace on Murdock canal trail with Josse, Janae, Kassi, Amber, & Rebecca. Fun run with a great group of girls.
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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 | | 7.25 | 0.00 | 7.25 |
| I really wanted to get up above the inversion today so I headed up to Provo canyon. A very peaceful 7.25 mile recovery run. The trail was actually not as icy as I had anticipated so that was a nice surprise. My right foot has been bothering me a bit. I'm about 90 percent sure it is the beginning stages of plantar. But it feels a lot better when I wear the moon boot hokas with more cushioning. I haven't been wearing the hokas as much so this is an important thing for me to note.
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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 | 5.50 | 11.00 |
| Fall out boys "I don't care" would be the theme of my workout this morning. I had kind of a stressful weekend. Someone frauded my credit card, all of my employees are sick which means I get to work all day/night, and I'm just in a bad mood!
Treadmill workout 5 x 1 mile with 400 recovery was the plan.
2.5 mile warmup, 6:16, 400, 6:13, 400, 6:10, 800, 6:03, 800, 5:58, 800, 800 @ 5:45 pace, 1 mile cooldown. 11 miles total in 78 minutes. It was seriously like 585 degrees in the gym so I ran in my sports bra after the first half of the run.....in Utah county....and yes people were starring at the crazy lady dripping with sweat, singing out loud in a sports bra and wearing dress socks with running shoes because I forgot to pack my running socks. That was the longest run on sentence in the history of ever....I don't care...I love it!
15 minutes weights.....I did put on a jacket before I started pumping iron.
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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 | | 10.50 | 0.00 | 10.50 |
| 10.5 with Rebecca and Josse on the PRT, 8:00 pace. Great company and a fun morning.
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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 | | 2904.75 | 544.76 | 3449.51 |
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| Kinvara Pink Miles: 263.95 | Saucony Mirage Green Miles: 45.20 | Saucony Mirage Pink Miles: 56.80 | Orange Mizuno Waves Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 111.84 | Calories: 0.00 | |
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