| 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!!!!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 166.85 | 67.35 | 29.20 | 12.10 | 275.50 |
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Mizuno Nexus2 Miles: 47.00 | Inspire 5 (1) Miles: 91.15 | Wave Rider 7 Miles: 100.10 | Mizuno Inspire 4 Jade Miles: 7.00 |
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Night Sleep Time: 124.00 | Nap Time: 0.00 | Total Sleep Time: 124.00 | Weight: 0.00 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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HEY! It's a new day, week and month!!! 11 weeks 'till Boston! SOOO EXCITED! What a gorgeous day to be out running under blue sky, snow white mountains and plenty of sunshine! Pfitz's plan says to run two recovery runs today: 6 miles AM and 4 miles PM. I decided to lump them all together for one run this morning.
I could feel the accumulative effect of last week's mileage. The left ITB and Vastus medialis were a bugging. Took it nice and easy soaking in some Vitamin D. Didn't look at the pace or time 'till the end and was delighted to see it at 1:40:00 exact! What a treat for an OCD like me! :) AM/PM Yoga. Core workout. *****Just found out my friend, Marcie, is on the same red-eye flight to Boston, seated 2 rows behind me...close enough to have a conversation and keep everyone awake around us! Yahoo! Wish Teena and Kelli are on the same flight with us!****
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Mizuno Nexus2 Miles: 10.00 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| Comments(13) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.65 | 0.00 | 0.00 | 14.65 |
| When I went to bed last night, the legs and feet were very tired; so I was concerned about today's MLR. I had high hopes to run up Suncrest. With the ITB and Vastus medialis not too happy, I opted not to. May be another day!
Ran the same route as yesterday's 10 miler plus a hill loop for the extra 4. The first mile or so were sluggish. Then put on the auto pilot (as Andy puts it) and got in a pretty good rhythm. The hill was from mile 12.5 to 13.5. I imagined that to be one of the Newton's Hill and kept the effort steady. "Sprinted" the last 0.65 home. TT: 2:18:10 Splits: 10:28, 9:42, 8:52, 9:22, 9:24, 9:26, 9:26, 9:26, 9:15, 9:05, 9:26, 9:22, 9:45, 9:26, 8:40
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Inspire 5 (1) Miles: 14.65 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| Comments(14) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| EZ PZ recovery. Today I accepted Amber's invitation and committed to have NO SUGAR for the month. I'm proud to report that I did it!!! Hubby surprised me with a movie date, the Avatar. We had no candies. Right after the movies, I went to a baby shower where there were treats galore. I hadn't had dinner and was starving and only ate the veggies (broccoli, carrots, celery, cucumber and olives with dip and apple slices). Now I'm having a bowl of beef barley soup. I'll probably have an orange before I go to bed. One down, 24 more days to go! Wish me luck! :)
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Mizuno Nexus2 Miles: 5.75 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| Comments(20) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 3.00 | 6.00 | 0.00 | 12.00 |
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I love tempo days especially when the legs are fresh! Had a good night sleep and the recovery run yesterday must have helped with the knee issues I had earlier in the week. I checked my training log to see what my tempo paces were when I was training for SGM'09 using the FIRST program...I'm not quite there yet. Warm up 3 miles: 9:55, 9:36, 9:22 Tempo 6 miles: 8:43, 8:48, 8:36, 8:38, 8:26, 8:26 Cool down 3 miles: 9:05, 8:54, 8:58 12 miles TT: 1:40:04. AP: 8:20. Today's time was almost identical to the 10 miler recovery time on Monday, interesting! Going to dinner and the Peking Acrobat at the U tonight...will there be "sugar traps"? Gotta stay strong!
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Wave Rider 7 Miles: 12.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(15) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
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6.6 recovery in 66:00, weird! What happened to my sunshine and blue sky? The soft snow turned into rain drops that seemed to drench my whole being this morning. I missed my children, my "life before running friends" sooo terribly. I felt that sometimes running has taken over my life.
After the run, I went back to the scriptures still sitting at the breakfast table, like an old friend, waiting to talk to me. These scripture passages opened up to me as if dews from heaven: Alma 5: 14, 15, 16, 19, 26, 27 I noticed so many action words: look, hear, feel, walk, exercise faith, come, change....I know what I need to seek... that companionship which is constant, kind, and full of love and peace. ***A note about last night: Dinner at TGIFriday. Had honey glazed pecan grilled salmon on coconut rice pilaf, salsa and broccoli, 2 tall glasses of water. Passed up brownie alamode, vanilla bean cheesecake and peanut butter pie which hubby put in a take-home box and still sitting in the fridge. I made it for day 2! Yes!
The Peking Acrobats were fabulous. These artistic athletes have incredible core strength, balance, agility, flexibility and grace. How in the world does that girl rode a uni-cycle on top of a spinning umbrella held by the feet of another acrobat who was in a pretzel position? The nail-biting moment came when the guy balanced his entire body at horizontal/plank/upside down positions with one arm/hand holding a sideway propped up chair which was on top of 6-8 other chairs with the bottom chair's legs on top of wine bottles. We sat on the first row in the balcony and he was at eye level to us. The audience sitting down below must be fearful of him crashing down on them. Amazing strength, control and balance. Mass transit meant the entire acrobatic company (must be over 20 people) riding on ONE bicycle!
Tonight is another opportunity to test my will power at the Ogden Chamber of Business Gala to honor hubby's colleague. Please let there be NO chocolate dessert, please, oh please! |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| Comments(10) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
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The funnest 20 miler ever!!! Ran from Teena's house to Payton's game westward uphill 8 miles w/ some side/headwind. Ry and the kids took my "drop bag" and our oranges and gatorade in their car. It was so fun when they passed us and cheered. WOW! I can't believe Teena would run on such a major busy highway. She protected me the whole way watching for traffic and paced me so beautifully! After a brief stop at the game, ate orange and drank gatorade, we were off for 12 more. Legs felt great! At mile 15 or so we called Rhett to check on him, only got his voice mail. Then we started saluting our friends everytime we saw something that reminds us of them; starting at Kneaders for Kelli, firestation for JohnnyV, 24Fitness for Huans32, etc. I can tell Teena wasn't working hard at all because she could remember everybody, do math, watch for traffic and listen to my chatting, etc. I never even looked at the mile or pace once; just ran by feel. We were blessed by sunshine, headwind and safety!
I didn't feel tired until we got to the Parkway with 3 miles to go. I think if it weren't for Teena, I would have called it quit. She kept telling me what a good job I was doing and really encouraged me. On the mile 19 hill, she wanted to run it hard. It was so AWESOME to watch her fly up that hill! WOOHOO!!! Hearbreak Hill will be a cake walk for her! I was so surprised to see our AP at 9:20. I don't think I have ever run a hilly 20 miler w/ headwinds at THAT pace at the end of a BIG mileage week. I'm feeling great, no soreness to speak of yet! THANK YOU SSF for everything! I couldn't have done it without you! I loved every single minute spent with you!!! Prez. wants to drink MY no sugar cocoa you gave me! Can you believe that guy?
****** Report on No Sugar Challenge: Last night at the Ogden Chamber Dinner, they put the salad and dessert at the table before the dinner even started. So I had to stare at the triple chocolate cake and raspberry cheesecake the entire evening. But I'm proud to say that I didn't even take a taste. I offered my dessert to the friend seated next to me. She kept saying I needed it more than her.
Tonight we had a family dinner at the Asian Buffet. I was starving, ate a ton of food; but I did not eat any dessert. The hard part was the dessert were scrumptious pies, (cherry, lemon cream and apple) lovingly and deliciously made by my nieces. Today was their father's birthday. Family members came from China and California for this occasion. When they offered me the pie, I gently said I'm too full right now but I will take it home. I am sure my boys will consume it before the night is over. Day 3 was a SUCCESS!!! 22 more days to go! One week before Valentines Day when I can have my chocolate! :) YES!
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Inspire 5 (1) Miles: 20.00 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| Comments(12) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 3.25 | 0.00 | 0.00 | 10.25 |
| What a beautiful gorgeous day!!! Wendy called to see if I had already run b/c she needed to run or bike for an hour as part of her sprint-triathlon training and wanted company. What a welcome invite! I had not run with her since last Fall. It was sooo good to run and chat that we ended running 7 together (the longest she's run this year was 4, oops!). She let me keep her Garmin (mine died) while I ran 3.25 more by myself. 9:30, 9:03, 8:40, 8:23. **** No sugar challenge report **** Yesterday was Fast Sunday. Didn't get home from meetings until 4:30pm. Was happily surprised that hubby had prepared dinner: onion grilled chicken breasts, corn, rice, whole wheat bread. The boys ate pies for dessert while I had yogurt. For superbowl treats, we had popcorn, nachos, tropical trail mix, oranges and apples. So far so good!!! |
Mizuno Nexus2 Miles: 10.25 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| Comments(11) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| 15 MLR in 2:20:14 Really dreading this run, the thought of running over two hours by my lonesome self was simply not appealing and flat out agonizing! It didn't help that I woke up tired. Mile 1-3 (11:00, 10:45, 10:00) ~The first 3 miles were painfully slow, with some sparse snow sprinkles. It was colder than I thought.
Mile 4-6 (9:40, 9:35, 9:33) Still dragged on with haziness (both the environ and the mind). Mile 7-9 (9:25, 9:23, 9:22) Finally got in the groove and just kept putting one foot in front of the other. Mile 10-12 (9:17, 9:10, 9:10) The sun finally peeked thru momentarily. Mile 13-14 ( 9:01, 8:54, 8:47) Hurried up to get the run over with. Drank gatorade starting at mile 3 and then every 2 miles. Breakfast: Kashi cereal with milk. Lunch: Boiled egg, a large sweet potato, orange Snack: Handful of almonds. ***No sugar challenge report*** Before bedtime we had a "sweet attack". Hubby had cocoa w/ sugar toasts. I had NO SUGAR added cocoa my SSF gave me and a handful of nuts. Can I make it 'till I can cheat on Valentines Day?!!! :-O
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| Comments(15) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 Easy recovery. My legs really needed that today. Glad I suppressed the "hurry-get-it- done" disease and kept the pace in the 10's. TT: 1:12:02 AP: 10:18. Yoga and corework. My hubby and son are both in the newspaper today in the "tradewinds" of the Salt Lake Tribune. How cool is that! :)
http://www.sltrib.com/ci_14367639?lADlD=search-www.sltrib.com-www.sltrib.com *** No sugar challenge, checked! *** There's a sweetheart dance in our Stake on Sat. Hubby and I have to make an appearance (he doesn't dance). They always have Kneaders mini pastries and chocolate fountains. I guess I will have to have my V-Day treats earlier! :)
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Mizuno Inspire 4 Jade Miles: 7.00 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| Comments(17) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 4.00 | 4.00 | 3.00 | 13.00 |
| Had to scrap my plan for Suncrest again...a low hanging cloud was hovering over the mountain and light snow falling on the bench.
2 miles warm up ~ 9:47, 9:31 4 miles hill ~ from 2.5% -10% incline (all at 9:05) 3 miles tempo ~ 8:43, 8:34, 8:20 3.1 miles @ 5K pace (7:30) Did this in 23:15 (10 sec shy of a 5K PR set 8 months ago) 0.9 mile cool down in 8:23 (7-6.2mph)
13 miles in 1:53:06 AP: 8:31 Hit puke zone with 1 mile to go during the 5K and the tummy started to cramp. Thankfully all I had for breakfast was a yogurt. Had to hurry shower and head to the temple. Will stretch later.
Went to the temple with my friends of nearly 30 years, had lunch at the cafeteria. Had hamburger soup (thick like chili w/ tomatoes, potatoes, corn, beans, carrots, all sorts of beans, tiny bit of hamburger, VERY yummy soup), a side dish of vegetables (broccoli, carrots, french-cut green beans, onions, mushrooms) and one whole wheat roll. 3 of the friends had dessert, keylime pie, apple cobbler w/ ice-cream, chocolate eclair. I did not even feel tempted perhaps due to the stomach cramp from earlier. But I was SOOOO hungry I could have eaten two bowls of soup! :)
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Wave Rider 7 Miles: 13.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(31) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy recovery run AP: 10:06 2 circuits core work 30 min strength 10 min yoga Date night! :)
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Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| Comments(12) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 9.00 | 0.50 | 0.00 | 16.50 |
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HAPPY NEW YEAR!!! The 1st day of the year of the tiger begins at midnight in China on Sunday, Valentine's Day! Since our friends in China are about 18 hours ahead in time zone, they are probably celebrating now. Woke up three times during the wee hours dreaming of fire-crackers, lion dance and doing acrobats. No wonder I was soooo tired and went right back to sleep! :) Dreaded this long run, even doubted if I could finish. Mile 1-5: 11:00, 10:44, 10:50, 15:39 (this can't be right), 9:01. The first 3 miles were uphill into the wind and rain. So glad I went back to the house to put on the Boston wind jacket. At mile 3.5, a girl passed me and commented on my jacket and uphill running form. We chatted and ran together to about mile 5 when she turned south and I went north. Mile 4 split was somehow messed up. This girl and I were going at a good clip. I'm guessing it's closer to 9 mm.
Mile 6-10: 10:09, 10:10, 9:10, 8:40, 9:20. Kept a steady effort on the incline going up to Alpine. Turned around at mile 7. Reached the Alpine City Park at mile 9 to take gu and potty stop. It was hard to get going once I stopped. Mile 11-16.5: 9:14, 8:45, 8:06, 8:28, 8:39, 8:17, 8:00. After the last uphill at mile 11, it was downhill for another 1.5 miles. The legs felt good so I pushed the last 3.5 miles (mostly flat w/ one small incline on the "bench") to home. WooHoo!!!
I'm glad the ITB did not complain during the downhill. This is the highest mileage week EVER for me. Sooo ready for a rest day tomorrow! Hubby came home from skiing and presented me a dozen red roses! xoxoxox! What a sweetheart! :) Off to my mil's house for New Year's celebration, then the Stake Valentine's Dance where the glorious Kneader's pastries and chocolate fountains awaits me! :)
HAPPY VALENTINES EVERYONE!
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Inspire 5 (1) Miles: 16.50 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| Comments(26) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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5.5 hrs skiing with my sweetheart & the boys.
9 mi GA run after a 7 courses Chinese seafood dinner w/ the fam. TT: 1:24:28. AP: 9:22.
Yoga & stretch while watching 24 and the Olympics. The boys are loving the cookies and chocolate cheesecake which I now regard as poison! :) Hope everyone is off to a GREAT week!
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 2.50 | 1.50 | 3.00 | 9.00 |
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Why is it that the word VO2 max sends me into fear and trepidation? Today's schedule is the first VO2 max workout of this training cycle. The last time I ran on the track was Sep 29, 2009 wearing shorts. The thought of a li'ole granny running on the HS track in tights just didn't look right; so I opted to do it on the road. (6 x 800 m @ 5K race pace, jog 50 to 90% interval time between)
2 mi warm up: 9:55, 9:36 800m in 3:51 (RI 400m in 2:10) 800m in 3:53 (RI 400m in 2:07) 800m in 3:50 (RI 400m in 2:07) 800m in 3:56 (RI 400m in 2:00) 800m in 3:55 (RI 400m in 2:01) 800m in 3:53 (RI 400m in 2:05) 2.5 mi cool down: 8:34, 8:44, 8:50 TT: 1:16:39 AP: 8:30 I hate that lungs a gasping, legs a burning feeling. SO glad it's done and I can run whatever pace I want the rest of the week! Anyone interested in a group run this Sat. on the Lehi JRP? Off to have lunch w/ Wendy and Olga! :) Details for Sat. group run: Where: meet at the Lehi JRP acess on 1500 North. Direction: go west approx. 2 miles from the Chevron gas station at 1500 N. State St. in Lehi. Parking area is on the left (south side of the road) just before the bridge. To get to Lehi State St., coming from Salt Lake on I-15, take Exit 282, (the one after Thanksgiving Point). Coming from Provo on I-15, take the Lehi 1200W Exit and turn left (west) onto SR 89. The gas station is about 2 miles south from the Exits.
When: start running at 8am. What: from the parking area (your car) to the north end is 5 miles, so 10 miles round trip. The south end is 4 miles to the trail closure (for bridge/road re-construction), so 8 miles round trip back to the car. Of course you can turn around at any point on the trail to get your desired mileage. There's a port-a-potty at the Willow Creek camp site about 2 miles south of the parking area. The 3 bathrooms on the north end are closed for the winter.
Who: all are welcome, the more the merrier! :)
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| Comments(20) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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My presidency meeting was cut short. Ran with Wendy at easy chatty pace. So good to have her company to chase away the gloom. I crave/need sunshine and blue sky! I feel the little aches and pains more when I run slow (90 or more sec. slower than mp). Is that normal?
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Mizuno Nexus2 Miles: 6.50 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| Comments(10) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 6.00 | 2.00 | 3.00 | 13.00 |
| Third attempt to climb Suncrest failed. Excuses? Let's see: #1 - snow (albeit light) & gray sky, #2 - low on fuel, #3 didn't want to trash the quads and knees. So, did the best I could, almost identical to last Thursday's run.
Warm up 2 mi ~ 18:57
Hills 3 mi ~ 26:53 Tempo 3 mi @ Half-mp ~ 25:43 Tempo 3.1 mi @ 5K race pace ~ 23:12 Cool down 1.9 mi @ mp ~ 16:45 13 mi TT: 1:51:30. AP: 8:35 5 min pre-run dynamic flexibility exercises. Drank water at mile 5 and every 3 miles. 10 min post-run stretch. May do core tonight while watching the Olympics. The legs felt pretty good even at the 5K pace. The shoulders got really tired so my form was sloppy. I'm going to order some core workout dvds.
Inviting y'all to join us this Sat. at the Lehi JRP on 1500 N and about 2 miles west of State St. at 8 am. Hope to see you there, rain or shine!!! :)
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Wave Rider 7 Miles: 13.00 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| Comments(14) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 EZ recovery. AP: 9:44. Another snowy day. It was so calm and serene...like inside a snow globe. I was completely covered with a layer of the white stuff. I LOVE carefree running. So excited for tomorrow's run...with bloggers and friends on the Lehi JRP. I will bring oranges since I'm still on the no-sugar-challenge! See ya at 8am!!!
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Mizuno Nexus2 Miles: 8.00 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| Comments(16) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
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I was so excited about today's run that I couldn't fall asleep for the longest time. I must have dozed off around 3am b/c I had this dream that Luzy came to my house b/c she didn't know the way to the trail. She somehow slept in our bed and was freezing. So I covered her with 3 layers of quilts. And then we got up to get ready for the run and I couldn't find my running bra! The clock was reading 8am and I panicked that we would be late...that woke me up and the real clock read 3:55. Weird dream (er nightmare). Anyway I got to the parking lot, Kelli and Mayard were already there. Kathie and Kimmy had already run 2 miles beforehand and got back just in time as Davy, Teena and Luzy arrived. It was SOOO good to see everyone. The sky was clear and a bit chilly w/ the wind. Maynard and Davy lead the pack, Kelli and Teena followed behind, Luzy and I followed after Kathie and Kimmie! I just love chatting with Luzy and enjoying her wealth of knowledge about animals and birds. I felt terrible about not knowing the trail closure. Good thing Davy and Maynard were there to show us how easily it's to get down and over the dirt mount and get back on the trail. The uphills always kicked my trash. Luzy was very patient and kind to stay with me. We got back to the car and bid goodbye to Kathie, Kimmy and Maynard; then went south for 8 more. When we reached the campground 2 miles later, Kelli was there waiting for us. We ran together and saw Teena and Davy at our mile 13.5 and their 14.5 Davy turned around to run with us for the remainder of our miles. We were so impressed that he had already run over 26 miles making his run over 31 miles today, WOW!!! Then I was floored to find out Kelli's going home to run MORE with Scott making this her second marathon+ two weeks in a row! Here I was so proud of myself for running an extra 3 miles more than what my schedule called for! Ha!
We had a nice post race chat eating oranges and drinking hot cocoa. It was so good to see RAD who had come to see us after her 3 hours workout in the gym. I LOVE running; but I LOVE my friends soooo much more! It was a great day! I did not gu; but drank 14 oz gatorade on the run, no potty stop. AP: 9:35. When I got home, my friend from Idaho surprised me with a visit. What a bonus!!! |
Inspire 5 (1) Miles: 18.00 |
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Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
| Comments(23) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 9.00 | 0.00 | 10.00 |
| 10 in 1:26:46. AP: 8:40 |
Wave Rider 7 Miles: 10.00 |
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Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 3.25 | 0.00 | 0.00 | 15.25 |
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15.25 in 2:18:09. AP: 9:23. No fuel, fluid. Sunny, breezy, a bit cold at first.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| Comments(10) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mi in 58:28 AP: 9:44. Trying to keep it slow w/ church music but was in a hurry. Winter has returned! Off to take my friend to lunch for her b'day. |
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Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
| Comments(14) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 1.70 | 6.20 | 3.10 | 13.00 |
| 5 minutes dynamic flexibility exercise
2 mi warm up in 19:30 5K in 24:36 (RI 1:00, drank 7 oz water) 5K in 24:10 (RI 1:30, drank 7 oz water) 5K in 23:14 (RI 1:00, drank 7 oz water) 1.7 mi cool down in 14:03
13 mi TT: 1:48:33 (including RI) 10 min. stretch, drank 20 oz water. Really pushed the pace (in the high 7's to 8mm). Concentrated on relax form. Shoulders were a bit tight. Not sure if I like this workout. Glad it's done. Off to the Post Office. 4 more days 'till I can have my chocolate! YES! :) Side note: I'm within a pound of my race weight...now if I can be a good girl over the weekend with two dinner dates...sigh!
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Wave Rider 7 Miles: 13.00 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| Comments(17) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 recovery in 1:01:40 Lead legs. Perfect weather.
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Mizuno Nexus2 Miles: 6.50 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| Comments(10) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 14.00 | 0.00 | 0.00 | 22.00 |
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Never go to bed on a full stomach. I must have consumed enough food to make an NFL coach proud. Between hubby's snoring, my achy knees and full tummy I got zero sleep. After hubby left for the temple at 5:30 am. I got up to do the laundry (my running clothes were all dirty), ate breakfast, went to take care of my elderly neighbor, then drove to the parkway at West Jordan. I was SOOO HAPPY to see Kathie waiting there. It was windy and we had the tail wind for the first 3 miles then turn around back to the parking lot where we were to meet Teena. It was so fun chatting w/ Kathie the miles just flew. We went south for another mile and turn around back to the parking (8 miles) where Teena has arrived. The three of us went north again with "wind beneath our wings". Andy should be so proud of his harems as we dedicated fond memories of him at each "mile marker". We got back to the parking lot at mile 17.25 and bid Katie goodbye. THANKS Kathie for waiting so late to come and run with me (us). You made the miles fun and fast! Teena had already run over 19 miles since she ran 10 FAST miles earlier with JohnnyV. It was SO GOOD and SWEET of her to stay and run with me for 4.75 more. We decided to head south with the head wind so we'll have tail wind for our last couple miles. She encouraged me along and when she said "6 more minutes", I got pumped thinking: "hey I can suffer for 6 minutes" so picked up the pace to a satisfying finish! Gu at mile 10 and 17 and drank about 21 oz. Had a can of slimfast on the drive home. 22 miles in 3:18:50. AP: 9:02. I'm very happy with this AP. Here are the splits (for Kathie as her Garmin got messed up). You can tell when we had the tail wind and when we had the head wind. 8:58, 8:51, 8:49, 9:07, 9:30, 9:25, 9:29, 8:59, 8:28, 8:35, 8:43, 8:50, 8:51, 9:31, 9:18, 9:33, 9:18, 9:23, 9:19, 8:51, 8:42, 7:59. THANKS KATHIE & TEENA FOR THE BEST LONG RUN EVER EVER EVER!!!
Off to dinner with the Stake presidency!
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Inspire 5 (1) Miles: 22.00 |
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Night Sleep Time: 1.00 | Nap Time: 0.00 | Total Sleep Time: 1.00 | Weight: 0.00 |
| Comments(20) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 166.85 | 67.35 | 29.20 | 12.10 | 275.50 |
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Mizuno Nexus2 Miles: 47.00 | Inspire 5 (1) Miles: 91.15 | Wave Rider 7 Miles: 100.10 | Mizuno Inspire 4 Jade Miles: 7.00 |
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Night Sleep Time: 124.00 | Nap Time: 0.00 | Total Sleep Time: 124.00 | Weight: 0.00 | |
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