Each Day Is a Gift

December 25, 2024

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Location:

UT,

Member Since:

Oct 14, 2008

Gender:

Female

Goal Type:

Age Division Winner

Running Accomplishments:

85 marathons, 5 times Utah Grand Slam finisher (division winner twice).

7 Bostons (2008, 2009, 2010, 2011, 2012, 2013, 2016).

Two 50Ks, one 50 miler (Pony Express).

A handful of AG wins in all distance races.

Marathon PR: 3:57:09 (Boston'08)

Half Marathon PR: 1:48:41 (Bryce Canyon '11)

10K PR: 47:50 (Spectrum 10K '09)

5K PR: 22:31 (Nestle 5K '08)
 

Short-Term Running Goals:

2017 Races:

June 10 - Utah Valley Marathon (5:13:43)

June 24 - Morgan Valley Marathon (5:49:01)

July 8 - Hobbler Half (2:19:37, 2nd AG)

July 24 - Temple to Temple 5K (27:43)

July 29 - Timp Half (2:08:01, 3rd AG)

Aug 26 - Mt. Nebo Marathon (5:16:16, 3rd AG)

Sep 16 - Huntsville Marathon (4:48:53)

Oct 7 - St. Geroge Marathon (4:57:11)

Nov 4 - Canyon City Marathon (5:30:07)

2018 Races:

Jan 13 - St. George Half (2:19:45, 3rd AG)

Mar 3 - The Woodlands Marathon (5:01:35)

Apr 6-7 - Ragnar So. California

June 1-2 - Ragnar Wasatch Back

June 9 - Utah Valley Marathon (5:19:22)

June 30 - Morgan Valley Half

Sep 1 - Pocatello Marathon (6:00:43)

Sep 15 - Huntsville Marathon (5:37:08)

Oct 6 - St. George Marathon (5:25:43)

Oct 20 - SoJo Marathon (5:29:23)

2019 Races:

June 1 - Utah Valley Marathon (5:44:24)

June 22 - Morgan Valley Marathon (6:15:13)

Aug 31 - Pocatello Marathon (5:38:47)

Sep 14 - Big Cottonwood Marathon (6:03:51)

Oct 5 - St. George Marathon (5:57:46)

Oct 12 - SoJo Marathon (5:55:45)

2020 Races:

Jan 18 - St. George Half (2:38:28)

Feb 15 - Sun Marathon (5:51:54)

May 5 - Conquer Covid-19 Virtual Marathon (5:49:07)

May 16 - Clear Creek Canyon Half Marathon (2:32:15)

May 25 - Utah Valley Virtual Marathon (5:33:110

June 9 - Independence Run Virtual Marathon (5:55:22)

 

Long-Term Running Goals:

Run happy and healthy all the days of my life. Be an example and inspiration to my family.

 

Personal:

I'm 64, retired RN, happily married, nana to 14 beautiful grandchildren, mother to 6 children (1 daughter, 5 sons) who are kind, hardworking, caring, wonderful people! Wish they live closer!!!  :)  :)  :)

Picked up running in 2005 at age 50, to stay healthy so I can take care of my husband who had endocarditis resulting in AVR and MVR in 2004, end stage renal failure in 2014, kidney transplant on Dec 30, 2015.  Six months after the kidney transplant, we discovered that he has a rare auto-immune disease that was probably triggered in 2004 with then the undiagnosed infective endocarditis.  The doctors had to make up a name for this rare disease, Monoclono Gammopathy with Renal Significance (MGRS).  It is not curable.  After desperately trying different chemotherapies, the doctor finally found one immuno-therapy, Daratumamab, that works to treat the MGRS.  It is a miracle!!! 

Grateful for the gift of life, blessings, dear friends and loved ones!!! Thankful for the ability to move, walk, jog, and yes run!!!!

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Guide ISO Wide Lifetime Miles: 311.91
Saucony Guide ISO Lifetime Miles: 313.31
Sacony Guide ISO (2) Lifetime Miles: 225.26
Altra Torin (sz 7) Lifetime Miles: 44.49
Saucony Guide 10 (2020) Lifetime Miles: 60.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.004.002.508.00

One of the benefits of running speed work is to improve running efficiency.  I am learning every day.  It gives me a better understanding and purpose to my daily run.  

It's snowing and blowing hard outside this morning.  In as much as I want to do speed work on the road,  I don't see how I can benefit from it.   Looking at the rest of the week, today's really the only day I can fit one in.  So I opted to do my speed work in a "controlled environment" instead with the emphasis on running form.

Intervals of  5 x 800 m @ 5K race pace (7:30) and 400 m @ 15K race pace (8:34). 

1.5 mile warm up,  5 intervals as described above,  finish with 3 miles at half marathon pace.

8 miles in 1:06:44.  AP: 8:20

*** Today's my friend, Bec's birthday!  Let's go "decorate" her blog: Rampton.fastrunningblog.com ***


Wave Rider 7 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kathie on Tue, Feb 10, 2009 at 14:22:49

Wow that is really fast! I do my 400 meter repeats at that speed I can't imagine going around again!

From Marion on Tue, Feb 10, 2009 at 14:35:43

Can i come move in with you and you can be my running coach! You are too cool! The next time we are together, I need you to help me with my form. :) That was an awesome workout!

From rhett on Tue, Feb 10, 2009 at 14:40:58

Smooth, sounds like a great workout today. Yesterday you asked about different paces for recovery. My varies greatly. Some recovery runs I am around 8:00 sometimes I am as slow as 9:30. I just try to play it by how I feel. You are going to be so ready for Boston!!!

From DonGardinero on Tue, Feb 10, 2009 at 15:05:26

Smooth!!! You went under 8:00 minute pace!!! That's awesome. I think it was you a couple of weeks ago that said to me that you have never gone under and 8:00 minute pace. Great job. I'm with Kathie, I can do that speed for 400 meters, but I might collapse if I go 800.

From leslie on Tue, Feb 10, 2009 at 15:08:13

Another great day, under your belt! I think it was best to stay indoors, you don't need a fall just before Boston! Great speed work today girl!!!!

From Rachel on Tue, Feb 10, 2009 at 16:37:26

Great job for the treadmill work! I'm not sure I could run that fast or long on a treadmill. I hate it so much I'd have probably braved the snow. I'll head right over to Bec's and leave her a message. Any friend of yours has got to be a great person!

From Smooth on Tue, Feb 10, 2009 at 18:38:18

Kathie,

I'm sure you can run 800's at 7:30. You have the speed and just haven't tried it. I, on the other hand, was hanging on with dear life. There's only so much I could eek out of me short stubby old legs.

Marion,

You can move in with me anytime. I have two extra bedrooms; not sure if I have enough rooms for your little munchkins though. But hey, we are getting together all the time. We can chat up a storm.

Rhett,

You are so good at "listening" to your body. I need to train my brain so it knows what is appropriate recovery pace for me. I find that mine varies too. For some reason, after a long run on Sat, rest on Sun, I want to run fast on Mon. when I'm supposed to do recovery run. O Well, based on today's workout, my experiment with "base pace" recovery must have worked. Will see how it goes tomorrow.

Leslie,

I hear ya. I have osteoporosis, falling is my enemy.

Dale,

Thanks. I still have not run 8:00 pace in a mile. The fun thing about interval running is you get to "recover" and marathon pace feel so slow...even if it's just for a short time.

Rachel,

Treadmill can be useful in training...but I would not want to run slow and long on it...BORING!!!

From Kelli on Tue, Feb 10, 2009 at 19:51:25

So, how do you keep track of all of that??? Do you just time it on your Garmin? Does your Garmin beep at you?

Great work out once again. I want to come and join you for one of these workouts, they sound fun and you could time me do i would not lose track of what I was doing!

From Smooth on Tue, Feb 10, 2009 at 19:56:53

Kelli, it was on a "controlled environment", the treadmill kept my pace honest. Now, I just need to put that practice on the road. I can't wait to do yassoo 800s on the road.

From Kelli on Tue, Feb 10, 2009 at 20:00:11

So an 800 is 1/2 of a mile, right?? I can try that, maybe!!!

From Teena on Wed, Feb 11, 2009 at 00:15:37

Smoothie Q!!

What an INCREDIBLY AWESOME speed day for you. I hope you feel like you are on top of the world!! Seriously ... you did so fantastic!

Have I ever told you that every time I come to your blog and see that cool picture of you it makes me smile?

LLL LLL LLL LLL LLL LLL

From Cal on Wed, Feb 11, 2009 at 00:16:36

Great running Smooth!

From Bec on Wed, Feb 11, 2009 at 10:43:56

Thank you for all of the blog "decor." It made my B-day very special. Hope you have a great day!

From Smooth on Wed, Feb 11, 2009 at 17:30:54

Kelli,

Yes 800 is approximately 1/2 a mile. I've been told that 1/2 mile is 880m. You can also set your Garmin to meters instead of mile. BTW, have you got your Garmin fixed yet?

Teena,

It's the shirt in the pic. You'll get one of those at Boston.

Cal,

Thanks.

Bec,

You're welcome. The FRBers are great. Glad you had a nice B'day. You're gonna to celebrate your b'day again this weekend with your family, right? See you soon!

From Kelli on Wed, Feb 11, 2009 at 18:47:17

I did get my Garmin reset, YES!!!

From Rhett on Wed, Feb 11, 2009 at 20:26:21

800m is almost exactly 1/2 mile (about 5m short), 880 yards is 1/2 mile.

From Smooth on Wed, Feb 11, 2009 at 21:02:44

Rhett, thanks for the math lesson. I grew up learning the metrix (sp?) system in HK, a British Colony. You'd think I would remember. I knew there was an 880 somewhere. My bad, I was off by 75 meters!!!

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