| 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
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 184.40 | 94.50 | 11.25 | 20.00 | 310.15 |
|
| Mizuno Nexus2 Miles: 27.50 | Inspire 5 (1) Miles: 125.50 | Wave Rider 7 Miles: 92.40 | Inspire 5 (2) Miles: 54.75 |
|
| Night Sleep Time: 163.50 | Nap Time: 0.00 | Total Sleep Time: 163.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 2.00 | 9.25 |
|
A NEW MONTH! MARCH (Love the sound of that *action* word!) 7 Weeks 'till Boston!!! First day of a new mesocycle 3 - race preparation calls for VO2max 9 mi w/ 5 x 600 m @ 5K race pace. Have I mentioned VO2 max is a scary word for me? But, it's a new month and the weather is PERFECT so I found the courage to tackle this workout on the HS track. Ran 3 miles down to the high school via Center St. which I thought to be the safest and shortest route until I encountered two dogs half way there. Made it to the HS in exactly 3 miles. (9:38, 9:46, 9:21) Went inside to take a drink from the fountain and heard whispering of "that's Steven's mom." :D
Did the 8 dynamic flexibility exercises by the entrance of the track. Only a few kids on the field and no one running, goodie! :) Splits for the 600m and the 200m (RI): 2:43 (1:29) 2:47 (1:39) 2:50 (1:27) 2:50 (1:30) 2:47 (1:31). I always go out too fast on the first set. It's been over 5 months since I last ran on the track when I wore shorts instead of tights. Ran another lap to make it 6 miles even, then went inside for a quick drink.
Took a different route home (avoiding the dogs on Center). Ran up on the freeway overpass to Frontage then up 3rd West, mostly uphill. Kept telling myself "hills are my friends." Made it home in exactly 3.25 miles (9:17, 9:18, 9:27, 8:55); surprisingly faster than the downhill warmup miles. Total running time: 1:25:15. AP: 9:13. I'm going to have the cookie my visiting teacher gave me last night! :) Hope everyone is enjoying the day and off to a GREAT start of new month and week!!!
|
| Mizuno Nexus2 Miles: 9.25 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(18) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.25 | 0.00 | 0.00 | 14.25 |
| Spent the bulk of the morning with Beverly and Bob who has bone cancer and was supposed to have died over 2 years ago. I always feel such love and peace in their home and go away with renewed gratitude. There has been a lot of of illnesses and tragedies around my friends and associates lately. I am so grateful for the ability to run and the Plan of Salvation. Plan was to run up Suncrest. Felt a sharp pain in my left knee at about 0.8 mile into the run. Almost abandoned the run but decided to walk it off; then gradually resumed running. Decided to cut across to Alpine instead of straight up Suncrest. Turned out to be a good choice. The rolling hills allowed my legs to use different muscles. I didn't carry a fuel belt with me. So it was good to have the "ever flowing" drinking fountain at the Alpine city park at mile 9, otherwise no drink or fuel. Legs felt heavy and the run felt long. Was hard to focus on any proprioceptive clue. TT: 2:18:52. AP: 9:44 (10:55 including the walk, 10:30, 10:13, 9:33, 9:53, 10:33, 10:45, 9:31, 8:55, 9:35, 9:36, 8:56, 8:54, 8:45, 8:21)
|
| Inspire 5 (1) Miles: 14.25 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(21) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.50 | 0.00 | 0.00 | 10.50 |
| Schedule says to do Recovery + speed: 6 mi w/ 6x100m stirdes am. then 4 mi pm. Was gone all morning to Bob's and presidency mtg. Picking up friends for dinner and concert at 4:30pm. SO, had to lump the two runs together in the afternoon. 10.5 mi in 1:39:25. AP: 9:27. Stretch & core.
Trying to decide what to run the rest of this week since I have Lake to Lake Relay in SG on Sat. Pfitz plan: Thu ~ Recovery 5 mi. Fri ~ 8K-15K tune-up race. Sat ~ Long run 18 mi. Option 1: Thu ~ Recovery 5 mi. Fri ~ rest. Sat ~ L2L relay (about 10 mi) Option 2: Thu ~ Long run 14-16 mi. Fri ~ Recovery 3 mi. Sat ~ L2L relay. Option 3: ? Any suggestion?
|
| Wave Rider 7 Miles: 10.50 |
|
| 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 | | 10.40 | 4.00 | 1.00 | 0.00 | 15.40 |
|
I am enjoying my daily morning visit with my 82 & 83 yo friends. Beverly insisted on giving me apples and bananas for my run. When I told her I can't carry that much food, she gave me a baggie of nuts, dried pineapples, raisins, chocolate chips. Such kindness! Can you believe this sweet lady taught 4th grade till she was 74? She didn't want to quit but her own children made her. She is the most graceful, elegant, hard working go-getter. Bob always looks at her with twinkles and love in his eyes! :)
15.4 mi in 2:20:10. I think that was a good distance, high end of a MLR. Legs felt fine once warmed up. Tomorrow I'll do an easy recovery run before heading down to SG. I am SO EXCITED to spend some time with my SSF and wonderful running friends! :)
|
| Wave Rider 7 Miles: 15.40 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 recovery AP: 9:53. Hope the weather is good for our travel down to SG! Party time!!!
| |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(12) |
| | Race: |
Lake to Lake 50 miles Relay (50 Miles) 06:56:24, Place overall: 27, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 5.00 | 3.00 | 10.00 |
|
3 Grannies + 2 Chicks Kathie, our WONDERFUL team captain (a brand new granny of less than 24 hrs) picked us up: Marcie, me, Kimmie and their mom on Fri. afternoon for the drive down to SG (Teena went w/ Ry). We couldn't decide on a team name (Running No Nads, Andy's Harems, Sweet Dreams or Beautiful Nightmares, etc.). Eventually let Kathie's and Kimmie's mom chose her favorite: 3 grannies + 2 chicks!
5 hours of laughing & giggling later, we arrived at SG just in time for dinner at Applebees where Teena joined us. While Kathie went to the team captain meeting, we shopped for food for breakfast and the relay. Then we drove down to Kathie's sister's house (aka free & comfy lodging) in Mesquite. We went to bed around 10:30pm. Thanks to Kimmie's AdvilPM and the comfy queen bed I slept like a baby 'till the alarm went off at 5:40. We left the house promptly at 6:13 for the drive to the start. Kathie, Kimmie and their mom are wonderful. Since the sisters ran this relay last year (3 Hags & 2 Stags), they knew the course/driving route and had everything down to a T. The orders of both our 1st and 2nd legs were the same: Kimmie, Smooth, Kathie, Marcie, Teena . The 3 grannies sandwitched by the 2 chicks. Leg #1, 2, 3
Temp at the start was 36F. I wore l/s top and tights. After a quick Kodak moment, and greetings w/ Andy, we bid Kimmie good luck and drove down the canyon to my exchange point. My 1st leg, Red Rock N'ROLL, is 5.2 miles down winding Hwy 91 with the view of some beautiful red mountains of Ivins in the distance, thru the Shiviwits Indian Reservation & lots of big wide open desert land, running on the narrow shoulder facing traffic. There are 2 noticeable uphills (my Garmin showed 3 hills and 1 blib) otherwise overall downhill. First mile was a gentle downhill where I easily passed 3 runners. Ran that in 7:45 and felt very comfortable. The first uphill was around mile 1.5. Saw 2 targets and passed both on this hill in 8:05. Mile 3 was a sweet downhill where I picked off 2 more runners in 7:25. SO HAPPY to see my teammates cheering, can't begin to describe the joy they gave me!!! Mile 4 is a slight downhill where I passed 2 runners in 7:46. Another uphill where I passed 2 more runners before turning left onto 400 S. The last mile was relatively flat. Concentrated on reeling in the 2 runners ahead, was only able to pass 1 making a total of 12 road kills. Was happy that no one passed me. The last mile was a disappointing 8:30. Forgot to start the Garmin the first little bit and didn't turn it off at the finish while checking in so the last split was at 12:32 showing my average pace at 8:00. While driving to the next exchange we were able to cheer Kathie couple of times enroute. We saw her easily passed one guy and pointed out her next target, a Red-rebel girl. Her leg has a lot of rolling hilly trail and turns in some neighborhood. Kathie was AWESOME, running strong. Leg #4, 5, 6
Marcie, a 44 yr young granny with 55 marathons under her belt, was astounded to find out her 1st leg was a short 4+ miler blasting down to Dixie Dr. We knew she would be FAST so we quickly drove to the next exchange at a little park where Teena was waiting (Ry dropped her off earlier). I pinned the bib on her and she was ready to RACE. That girl ran her leg in lightning speed. After she handed off to Kimmie, she was worried that she had run that leg too fast and not enough time to rest. I assured her that I would run plenty slow to give her more than sufficient time to recover. :) Leg #7
Waited to run my last leg on the Virgin River Trail at high noon. Changed to s/s top and shorts and realized I hadn't eaten since breakfast at 6am (half a bagel & yogurt). Quickly ate a handful of almonds and drank some gatorade and water. This leg is named Expedition Virgin River on a winding city bike trail along the Virgin River, a gradual uphill with a little bit of a big hill at mile 3.
A fairly strong headwind greeted me which got even worse for my teemmates later with blowing red dirt. Tried to run the tangents on the trail while watching for cyclists. Passed 3 runners within the first mile; but didn't see a single runner until the last 0.5 mile and no way of catching her. Got lazy running alone on the winding windy trail. I now know why it helps to have other runners to race with. On Riverside Dr. I ran on the sidewalk. Didn't want any car hitting me from behind. At the top of the hill I could see Kimmie waiting with a water bottle. What a blessed sight! That drink revived me. THANKS Kimmie! I picked up the pace and happily let Kathie took over the next leg. Splits: 8:06, 8:10, 8:48, 8:52, 8:07. AP: 8:27. Total road kills for the day = 15. Wanted to make 17 for Teena, dang! Leg #8, 9, 10:
The next 3 legs for Kathie, Marcie and Teena were tough. We got out when possible to cheer and offer water. I ran a little bit of the uphill with them at the exchange points. Kathie was amazing running up and down the hills where ATVs roam. She totally rocks! Wish you were there to feel the love and pride Kimmie and their mom have for her.
Big salute to Marcie running that Dam leg dirt trail uphill with a WICKED headwind blowing red dirt in her face. With asthma and all, she conquered that leg like no others. What a toughie! They gave hats to those finishing the BRUTAL leg #9.
Teena had been texting Andy (whose team finished 3rd overall) getting his splits and headsup since they ran the same legs. She strategized how to run her "glory leg" w/o disappointing the team. Whatever! She was running smooth, fast and strong like an elite passing Dean, a strong runner. It stinks that she had to run past the finish location out for another 1.1mile to turn back. The wind was merciless. But she was fearless, fast and fabulous. We sure were PROUD of her! We ran in together to the finish line, finishing 6th in the women division (out of 25, I think) and 27th overall. We were told there were 95 teams.
After some fun chatting with Andy and more Kodak moments we dropped Teena off at the golf course where Ry was golfing; then Kimmie drove us home. I LOVE LOVE LOVE this relay with my favoritest friends, making memories, sharing inspiring stories, good laughs and giggles. I learned SO MUCH from these GREAT ladies whom I have come to love and admire! Sorry I have no pictures to post b/c my son was needing the camera for his Eagle project which got canceled at the last minute due to the snow. STINK! |
| 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 | | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| Pete says to run VO2 max today; but I didn't feel like it...SO, did a 15 MLR in 2:09:31. Beautiful day! Thought about my running friends...missed Kathie, Kimmie, Marcie and my SSF already! :( Didn't help that I haven't heard from my missionary son for two weeks! :-(
|
| Wave Rider 7 Miles: 15.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 3.00 | 0.00 | 4.50 | 12.00 |
|
Andy said VO2 max workout shouldn't scare me, "when it starts to get uncomfortable, it's time for rest". He also says running fast feels good. I tried to remember that during today's workout. 3 miles warm up: 9:46, 9:12, 9:00 6 x 1200m @ 5K race pace w/ 400m RI. 5:36 (2:28), 5:38 (2:29), 5:39 (2:31), 5:40 (2:31), 5:32 (2:25), 5:28 (2:31) 3 miles warm down: 8:41, 8:18, 8:38
I seriously don't know how to run intervals. I always go out too fast on the first set; then worry about not being able to finish the workout; and then die on the last set gasping for air and seeing stars******!!! Why do people like to torture themselves like that??? Cool down @ mp felt really good though! :)
|
| Wave Rider 7 Miles: 12.00 |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 ez in 1:34:15 AP: 9:25 60 min YogaX
|
| Wave Rider 7 Miles: 10.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 9.00 | 1.50 | 0.00 | 12.50 |
|
Beautiful day, blue sky, sunshine! Temp in the mid 30's. Would have made this a long run if I didn't have a temple/lunch date with my friends. Warmed up for couple miles then kept the rest sub-9. So glad they put a 4-way stop sign on 1200 E where I crossed 4 times today. :)
12.25 mi TT: 1:48:00. AP: 8:49. Splits: 9:55, 9:11, 8:35, 8:52, 8:43, 8:56, 8:36, 8:53, 8:29, 8:37, 8:33, 8:31, 8:24 May do core exercise tonight.
|
| Inspire 5 (1) Miles: 12.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
| Was supposed to run 5 recovery today and 18 tomorrow. Busy tomorrow, plus it's a gorgeous day for running. Didn't get out 'till late morning...lotsa phone calls. Wore l/s top and SHORTS! :)
Ran 3+ on the bench then head up to Alpine. Had a pit-stop at the elementary school (mile 6.5) when Teena called. :) Reached the intersection of Heritage Dr and Grove Dr. debating whether to go straight like I normally do. Just then saw a runner coming down from Grove Dr. I asked him how far up does Grove Dr. go and if there are any dogs. He said about a mile to the cove; the dogs along the way are harmless. So I turned up on Grove Dr. and ran all the way to the cove to the base of the mountain (mile 11). The road became gravel then dirt and ended at Lambert Park, I think. There's a little bathroom w/ non-flush toilet and a pavilion w/ picnic table. There's still lotsa snow up here. Beautiful view of the valley. If I was a mountaineer like Scott, I would come and explore the trails here. On the return back to Heritage Dr and Grove Dr, I encountered a yellow lab. which normally was inside his kennel. But He was outside, growling and barking at me. The only thing that separated us was the road. I stopped, turned around and walked back up on Grove Dr. and continued south to Alpine city park. I really need to carry maze with me next time. Legs definitely felt the miles this week but wasn't too bad. Gu at mile 11 & 15, drank 21 oz gatorade, 14 oz water and sips from the ever-flowing fountain. 20 mi. in 3:04:13. AP: 9:12. Splits: 10:00, 9:30, 9:30, 9:27, 9:29, 9:43, 9:28, 9:36, 9:30, 10:05, 10:29, 8:34, 8:28, 9:05, 8:53, 8:47, 8:11, 8:30, 8:21, 8:21.
|
| Inspire 5 (1) Miles: 20.00 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| What a day! Spent 6 hours helping with my son's eagle scout service project. At least 38 boys, 2 girls, 10 men and 3 women came. My son designed the landscaping around two pavilions at Wine's Park. First we laid down weed barrier. Then we shoveled, dug, raked, hauled, several trucks load of BIG red rocks, small rocks, mulch/bark, and planted shrubs, bushes. It was back breaking work made worse by the freezing rain, snow and sleet. Temp was 35; but with the wind chill, it was colder than cold. We were soaking wet. Our fingers and toes were numb with frozen mud.
Steven came close to sending everyone home three times but so glad we didn't quit. It was canceled last week due to the snow covered ground. We're home dry and warm now; but I'm afraid all the shrubs and bushes we planted are going to die b/c there's already couple of inches of snow on my lawn and drive way. O well, at least the hard work is done. A shout out to Sophie, my SSF's daughter who was baptized today along with her cousin, Marianne! What a special day for these two very special beautiful girls! CONGRATS! Sophia! I LOVE YOU!!!
7.5 recovery in 1:13:20 AP: 9:47
| |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 5.00 | 12.00 |
|
New shoes. Got blister on the 4th toe left foot. The last pair of new shoes (same model) gave me blister on the 4th toe right foot. That makes for consistent bilateral blisters! Stink! Warm up 3 miles: 9:25, 9:05, 8:50 10 x 800m w/ 400m RI: 3:50 (2:28), 3:54 (2:20), 3:52 (2:23), 3:55 (2:23), 3:50 (2:27), 3:46 (2:26), 3:52 (2:26), 3:47 (2:29), 3:51 (2:18), 3:51 (2:28) Cool down 1.5 miles: 8:35, 8:50 Done!
|
| Inspire 5 (2) Miles: 12.00 |
|
| 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 | | 2.00 | 10.00 | 2.25 | 0.00 | 14.25 |
| 14 mi MLR. The plan was to run the bench loop twice. Grab a drink passing the house for the second loop. Run negative splits.
7.1 mi in 1:04:15. AP: 9:03. 9:33, 9:13, 9:09, 8:55, 8:56, 8:53, 8:40 (0.1 @ 8:35) 7.15 mi in 1:00:29. AP: 8:27. 8:33, 8:38, 8:27, 8:19, 8:37, 8:31, 8:08 (0.15 @ 7:56) Done!
|
| Inspire 5 (1) Miles: 14.25 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(17) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| HAPPY ST. PATRICK'S DAY!
AM: Recovery + speed. 9 miles w/ 6 x 100 m strides. Ran 0.1 mi strides @ 6:40. It was kinda fun to do strides. TT: 1:24:00 AP: 9:19
Afternoon: 60 min. core synergistics. Man, these are hard.
|
| Inspire 5 (2) Miles: 9.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(17) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 7.50 | 0.00 | 0.00 | 10.00 |
|
Not exactly marathon pace miles but a good hill workout. Warm up 1-2.5 @ 1% (very slowly from 5-6.5mph since arms & legs were sore from the core work yesterday) The following miles all at 9:13
2.5-3.5 @ 4% 3.5-4.0 @ 1% 4.0-5.0 @ 4.5% 5.0-5.25 @ 1% 5.25-6.25 @ 5% 6.25-6.5 @ 1% 6.5-7.0 @ 5.5% 7.0-7.25 @ 1% 7.25-8.25 @ 6% 8.25-9.25 @ 1% at 8:34 9.25-10 @ 1% at 8:45 TT: 1:34:25. AP: 9:26. Did this while watching Two Weeks Notice. I LOVE Sandra Bullock! Soooo funny! :D
Relief Society birthday dinner tonight! FUN!
|
| Wave Rider 7 Miles: 10.00 |
|
| 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 | | 5.00 | 1.75 | 0.00 | 0.00 | 6.75 |
| Woke up sore all over. First mile was painful and slow at 11:45. It took 3 miles to warm up. Hurt to run in the 10's. Felt better to run faster. Last 1.75 at 8:48. TT: 1:03:03 AP: 9:45 60 min X Stretch. Man, I have zero flexibility.
|
| Inspire 5 (2) Miles: 6.75 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 12.00 | 0.00 | 0.00 | 19.00 |
|
What a great day for a long run, temp in the mid 30's, sunny, NO wind...AND with WONDERFUL friends! Maynard, Kathie, Kimmie, Cougar, McFrosty and BeMo who came from Gilbert, AZ for Spring break met at the trail head by Utah Lake at 7am. Ran with Maynard, Kathie and Kimmie to mile 6 and turn back to the car since Kimmie only needed to run 12. After bidding Kimmie goodbye we ran back for 7 more. I forgot to restart my Garmin when we stopped at mile 15.5 and mindlessly started the Garmin when we "crossed the finish" so my splits and AP were off. Kathie had our AP at 9:05.
***Felt really good about this run. It took a few miles to warm up and definitely felt the ITB on the turn and going down tunnels. Oh, the doughnuts Maynard gave us totally gave me turbo power. YaHooooo! THANKS Kathie, Maynard, Kimmie!!!!
We then went to IHOP for brunch. It was so fun to chat, laugh with such awesome friends. Cougar is shooting for a BQ at UVM, Maynard is running the Buffalo Run 50K next Sat. ONE month to go for Kathie and I for Boston! Now off to read everyone's race report! HAVE A GREAT WEEKEND EVERYONE!
|
| Inspire 5 (1) Miles: 19.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Comments(15) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
28 days 'till Boston!!! Sure hope I won't feel like this when I wake up on Patriot's Day. Almost abandoned my run 3 times. Other than the wind, it was a nice Spring day. My left ITB and vastus medialis were screaming for me to stop right off the bat. Normally it feels better after couple miles of warm up. The pain lasted for 5 miles!!! My strides were clunky and lifeless. Arrrghhh! Mile 9 was uphill and I was surprised that the legs actually felt good and then the last mile home (flat) I opened up the stride a bit and felt much better. TT: 1:38:26 AP 9:51 (perfect recovery pace) Just for fun comparison ~ Rhett ran 20 miles this morning in 1:24:xx, 14 minutes faster and twice as much miles! I'm pathetic!!! :( :-D
****I'm trying to decide what to do with my runs this week. I have an important duty to fulfill on Sat. making it not conducive for my last long run. Here's what's Pfitz has me do: Tue. VO2 max 11 mi Wed. MLR 14 mi Thu. GA + Speed 8 mi Fri. Recovery 5 mi Sat. Long run 20 mi Week's total mileage : 68 mi Next week's mileage is 55-57 w/ long run of 17.
Feel like I need to stick w/ the plan, follow Rhett's mantra of "nothing stupid" from now 'till Boston. Hmmm, what to do???
|
| Mizuno Nexus2 Miles: 10.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Comments(23) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.25 | 0.00 | 3.75 | 10.00 |
| Ok, I tried to listen to everyone's advice: "listen to my body". Well, it's telling me that I'm old, tired and worn-out. The stubborness within tells me to just do it. :-o I was actually relieved to see the blowing snow. It gave me an excuse to avoid the track which would just do more harm to my ITB. To the TM I went for the VO2 max workout. Andy said not to be afraid to cut short the warm up and cool down miles. I sorta listened. Seriously, it takes at least 3 miles to warm up this old body. But I did cut one mile off the cool down. Warm up miles: 10:46 (everything hurts), 9:30, 9:02 8 dynamic flexibility exercises 5 x 1200m @ 5K race pace, jog 50-90% RI time b/w:
5:27 (2:30), 5:25 (2:28), 5:25 (2:31), 5:21 (2:31), 5:18 (2:25) Cool down miles: 8:22, 8:47 (oops, should have slowed down a bit; but the ITB hurts worse to slow down) TT: 1:25:47. AP: 8:43 Will ice, roll and stretch lots today! Just need to survive this week!
|
| Inspire 5 (2) Miles: 10.00 |
|
| 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 | | 8.00 | 6.25 | 0.00 | 0.00 | 14.25 |
| Busy busy day!!! Didn't get out 'till almost 3:30pm. Lots of after school traffic. Temp in the low 40s, sunny (note to self: buy sunscreen), shorts and s/s shirt weather, NICE!!! Ran the same bench loop route x 2 as last week except today's almost 7 min. slower...eek! However, the 2nd loop was 4 min. faster like last week...so still negative splits. Had to hurry home to make it to the parents meeting for my son's NYC tour. So no time to stretch. Now my legs felt like I've run a marathon. All the ligaments around the ankles, knees and pelvis are on fire! Going to do some yoga before bed!
14.25 in 2:11:39 AP: 9:14 Splits: 9:46, 9:19, 9:34, 9:35, 9:36, 9:25, 9:01, 9:08, 9:13, 8:57, 9:00, 9:01, 9:10, 8:40, 8:20 |
| Inspire 5 (1) Miles: 14.25 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
|
Took one of the iPods for this run. Thought there would be Church music, instead they're sound track to Pirates of the Carribeans. Made me missed my missionary boy! That was his favorite movie music. 6 recovery in 57:06 Splits: 10:22, 9:42, 9:34, 9:24, 9:15, 8:53 (oops! more like a progressive run. Guess I got carried away by the music! :D ) Off to see my SSF!!! WaHoooo!!! :)
| |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Comments(19) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 4.00 | 0.00 | 0.00 | 22.00 |
|
I have fretted over this run, my last long run before taper. It was supposed to be my Boston dress rehearsal. I carb-loaded yesterday w/ a nice lunch at Noodles & Co w/ my SSF who also worked on my leg. :) Had two generous servings of spaghetti, a small salad and an orange for dinner. Hydrated well thru out the day. Planned a route w/ just the right hills. But, one thing I can't plan on is the weather. STINK!
Woke up w/ sore legs. Ate breakfast. The storm has arrived. Reluctantly put on the winter gear: tights, l/s shirt, Boston'09 jacket, cap, head band, sunglasses, gloves, fuel belt w/ cell phone (in case the run's cut short), pepper-spray (for the wild beasts at Alpine). There was a strong wind coming from the north/NW. Then came the snow/sleet. Got a nice microdermal facial treatment from the pinball size hale/sleet that kept pelting my face. At one point it was a blizzard, motorists had their headlights on. One of my neighbors pulled up and asked: "Are you okay running in this kinda weather?" "Yes, I am. I have 16 more miles to go!" She shoke her head and drove off. When I reached the base of Suncrest at mile 12.85, I had to make the decision whether to run my "Newton Hills" uphill into the wind and blinding snow storm or to turn around. By now, I'm covered w/ snow, wet shoes, numb feet. My pace were slower than I wanted but still within McMillan's recommended long run pace. I knew I wouldn't be able to run any mp miles from the get go. Decided to forge on and get it over with. First hill is a a little over a mile long w/ 185' ascent. My sunglasses (aka windshield) was completely plastered w/ snow. Wish I had a gator for my face. Wondered what the motorists were thinking?!! Did that hill in 10:16, STINK! Then a slight downhill for 0.2 mile turning east w/ the sleet pelting my left side. Then come a series of rolling hills w/ a net ascent of 95' for the next 2.5 miles. Had to run on the sidewalk for some stretches as there were puddles on the road and fast moving cars. My "Heartbreak Hill" was 3/4 mile long with a flat recovery of 0.1 mile in the middle. From mile 18-19 was a sweet downhill w/ tail wind, FINALLY! Did that in 8:18. But my feet were really sore not sure if it's from the sidewalks, or finally thawing out. Did I mention my feet were wet and frozen? The snow finally stopped for the last 5 miles but NOT the wind. I ran as hard as my achy tired legs let me with a fierce crosswind all the way home. With 0.05 miles to go, a car honked at me. It was my former neighbor who was turning into the lane that leads to his property. At that instance, I paused and felt a cramp coming on. I kept going until the Garmin beeped. I turned back to apologize to my 80 y.o. friend and leaned on his car with the relief that IT IS DONE! He first felt sorry for me then got mad at me for "wasting away". I drank 36 oz gatorade, 20 oz water, 1 cliff bar at mile 7, Gu at mile 11 and 17. Post run weight is the same as pre-run at 99 lbs. 22 miles in 3:25:36. AP: 9:20. Splits: 9:43, 9:47, 9:34, 9:26, 9:23, 9:28, 9:27, 9:07, 9:15, 9:24, 9:32, 9:20, 9:23, 10:16, 9:18, 9:21, 9:37, 9:24, 8:18, 8:39, 8:38, 8:08. ***Now the sun is peeking out and the wind has died down as I'm typing! STINK! I am soooo sore and tired!!! My hubby owes me more than a "kiss it better". It is his fault that I had to run this on Friday w/ crummy weather. O well, unless Boston gets a heat wave, I'm ready! THE END!
|
| Inspire 5 (1) Miles: 22.00 |
|
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Took an ibuprofen last night and woke up feeling decent. Had a dream that I showed up to run the Riverton 1/2 and everyone was mad at me! Hehe! Decided to start my run same time as the Riverton 1/2. Blue sky, sunshine, a little windy (but not like yesterday's GUST). It was a pleasant run with thoughts of my friends racing at the Half and at Antelope Island and running their 20+ milers. 8.25 recovery in 1:19:15. AP: 9:54. ***The left ITB and vastus medialis still hurts the same. It gets better after 3 or so miles. Strangely the pain comes back if I run in the 10ish pace but fine between 9:35-9:45. Off to make myself presentable to meet/greet the General YW Board and the Brethren. Hope everyone have a WONDERFUL weekend and FANTASTIC RACE!!!
|
| Mizuno Nexus2 Miles: 8.25 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.25 | 9.25 |
| Recovery + strides. 9.25 in 1:27:20. AP: 9:26
Ran with Wendy and Carolyn on the Lehi JRP. They have signed up to run the Thanksgiving Point Half in April and needed to do 9 this morning. I wanted to see if the trail closure on the north portion is passable. So we ran north and YES, the big dirt mount is gone and we easily stepped over the plastic fencing. The trail was torn up but runnable.
|
| Inspire 5 (1) Miles: 9.25 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Comments(20) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
|
12 miles MLR. Plan was to run 4 hill miles, down 3200 N up it, then down 2600 N back up it, then down 300 W and up it x 2. But when I took my son to school, I saw how bad the wind storm was coming from the SW, I abandoned that plan and onto the boring TM.
3 miles warm up @ 1%: 10:56, 9:46, 9:28 Felt rather fatigued, slow to warm up!
Four 1-mile hills @ progressive incline with 0.5 mile @ 1% incline between hills: Hill #1 @ 2% in 9:20 (1/2 mi @ 1% in 4:32) Hill #2 @ 3% in 9:15 (1/2 mi @ 1 % in 4:30) Hill #3 @ 4% in 9:11 (1/2 mi @ 1% in 4:25) Hill #4 @ 5% in 9:00 (1/2 mi @ 1% in 4:22) 3 miles cool down @ 1%: 8:34, 8:47, 8:49 Need to do some yoga tonight. ***THANK YOU Andy for this link. I'm posting it here to remind myself of the taper plan. ***
http://pfitzinger.com/labreports/marathontaper.shtml
|
| Inspire 5 (2) Miles: 12.00 |
|
| 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 | | 1.00 | 1.00 | 1.50 | 1.50 | 5.00 |
|
Gone half a day to SL for the General Primary Training Meeting...very inspiring, edifying! STINKY driving in the fog/rain/snow rush hour traffic!!!
Recovery + speed. 5 mi w/ 6 x 100m strides Warm up 2 miles. 0.125 mi strides @ 6:40, RI same distance @ 6-7mp x 6
TT: 41:41. AP: 8:20. Splits: 9:20, 8:37, 8:10, 7:59, 7:35. Going back to SL for the Jazz game...more winter driving!
Hoping for better weather this weekend, Happy Easter! March was a lion...may be April will be a lamb! :)
|
| Inspire 5 (2) Miles: 5.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 184.40 | 94.50 | 11.25 | 20.00 | 310.15 |
|
| Mizuno Nexus2 Miles: 27.50 | Inspire 5 (1) Miles: 125.50 | Wave Rider 7 Miles: 92.40 | Inspire 5 (2) Miles: 54.75 |
|
| Night Sleep Time: 163.50 | Nap Time: 0.00 | Total Sleep Time: 163.50 | Weight: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|