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Week starting Jan 25, 2009

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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:

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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
45.657.351.501.5056.00
Wave Rider 7 Miles: 6.25Mizuno Inspire 4 Sz 6.5 (A) Miles: 44.10Inspire 3 Sz 6.5 Miles: 5.65
Night Sleep Time: 29.50Nap Time: 0.00Total Sleep Time: 29.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.251.501.506.25

Recovery + speed 6 mi w/ 6 x 100 m strides.

1 mile warm up from 6 - 7 mph.  

2.75 mi of 6 intervals:  0.25 mi @ 7:30 w/ 0.25 mi @ 8:34 recovery in between.

2.25 mi @ 8:00 marathon pace.

0.25 mi cool down from 7 - 6 mph.

6.25 miles in 51:51  AP:  8:17

AM/PM yoga 

Wave Rider 7 Miles: 6.25
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Plan was to run 11 miles with 6 @ tempo.  Got all geared up for the cold temp.(16F), but soon discovered that the road was not conducive for tempo run.  The fairly flat route was dotted with snow/icy stretches making for tough footings.  The city snow plows were in full force.  I was chased by 4 snow plows and two stupid barking mutts. 

Half way into my run, I decided to do some hills.  It turned out to be a good choice.  The hills are all south-facing, thus were mostly clear of snow/ice.  The last 2.25 miles were all uphill with an elevation gain of 205'.  Other than the two As (arthritis and asthma), the run felt good.  I even concentrated on the running form I've been working on. 

11 miles (whole bench loop plus the 12th W hill and 3rd W hill) in 1:45:51.  AP: 9:37

Mizuno Inspire 4 Sz 6.5 (A) Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(47)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Push up test per Kathie's 100-push up challenge, I did the good forms (not girly ones) 

Around the world core 30 reps (had to do the girly pushups b/c of the test above)

Calf raises 3 x 30 reps

Wall sit 3 x 30 sec

Dips 30 reps

AM/PM yoga

Breakfast:  yogurt, Kashi Omega 3 cereal, milk 

Lunch:  1 boiled egg, 1 sweet potato, 1 Oliver Garden salad, water 

If all goes well, this week is mega mileage week of 55.  Hope I can pull it off.  I hope the "accidental extra" miles last week didn't jeopardize it.  But I'm not gonna stress over it if I don't.  

******** 

I need to broaden my horizon on the supplemental workout.  I don't want to join any gym. Those exercise machines intimidate me.  Anyone has suggestions on pilate or yoga DVD or core workouts?  

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.100.000.0013.10

What a gorgeous day!!!  Could hardly wait for all the meetings be over with so I could do my run.  I was all geared up to run up Suncrest.  By the time I got to the traffic light (mile 1.6) I changed my mind.  The right glute is still a bit tight.  I had already done some uphills on Tue.   I figured I'd better save my legs for Saturday's 20 miler.  So, I ran all over the bench, exploring couple of new neighborhoods, enjoying the snow-free roads and clear blue sky.  Drank gatorade at mile 3, 6, 9 and finish.  I finished the run strong with the last 5K at marathon pace: 9:05, 9:02, 8:34 and punched in the last 0.1 at 8:03.  That's the feeling I wanted for Painter's, FINISH STRONG. 

13.1 miles in 2:02:36  AP:  9:21

Breakfast:  Cereal, milk, handful of almonds

Lunch:  1 large bowl of homemade vegetable beef soup, 1 glass of fruitie protein smoothie

Yoga and perhaps some "fast ab" from RW tonight.

Mizuno Inspire 4 Sz 6.5 (A) Miles: 13.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.000.005.65

5.65 EZ recovery in 54:55.  AP: 9:43.  Nothing exciting happened.  Can't wait for date night tonight, going to celebrate Chinese New Year with show from a local charter school and dinner.

Inspire 3 Sz 6.5 Miles: 5.65
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

Perfect day for a long run though  I only slept a total of 3 hrs at the most and was rather tired.  T around 27, blue sky, no wind.  Wore l/s Boston shirt with tights, gloves and sunglasses.  I want today's route to assimilate Boston, not so much in terrain which would be impossible; but in effort. 

The first 2 miles were downhill towards the bottom of Dry Creek.  Ran those in marathon pace plus 60 seconds.  It was hard to run that slow especially on downhill.  The next 3 miles were gradual uphill going east towards Highland.  Ran those in marathon pace plus 30 sec.  The next mile was down towards American Fork River, ran that in mp plus 15 sec. 

Took gatorade at mile 6 before the one mile uphill climb to the AF Temple.  I used to call this my Veyo.  Mile 7 to 10 going north have always been tough for me perhaps due to the perceivable elevation gain and fast moving traffic along this stretch.  Turning west for 0.5 mile of slight downgrade gave welcomed relief.  Took Gu and 1/2 of water at gas station around mile 10.25 while waiting for traffic light.

The next 5 K turns north again towards Alpine.  The elevation continues to ascend 'till mile 13. Ran those in mp plus 40 sec.  Instead of turning left to go up the canyon, I chose to follow the road up east thru the Heritage Hills area.  This is a beautiful residential area that nestles in the corner and base of Lone Peak.  The view of Utah Valley from this area is gorgeous.  Drank 1/2 of the water at mile 13.5 before turning south.  

The next 5K goes south and west through Alpine.  Took gatorade at mile 15.  I love the homes and estates in this area.  I thought if man can have such beautiful dwellings on earth, I can't imagine what "mansions" my Lord has instored in heaven for me.  

I dubbed the series of hills from mile 16 to 17 the Newton Hills since I'm at about 3/4 into my run.  The next 1.5 mile is downhill, my legs are feeling fatigue so I did not take advantage of the gravity.   Took last of the gatorade at mile 18.  The last two miles to home level out once I reached the Lehi bench.  I ran those at marathon pace.

20 miles in 3:15:24  AP: 9:46  Spent 1/2 hour sweeping out the garage as both cars were gone.  My son came home just in time to make me a glass of protein smoothie.  Took a cold water soak while sipping hot chocolate.  It was heavenly.  

Mizuno Inspire 4 Sz 6.5 (A) Miles: 20.00
Night Sleep Time: 3.00Nap Time: 0.00Total Sleep Time: 3.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.657.351.501.5056.00
Wave Rider 7 Miles: 6.25Mizuno Inspire 4 Sz 6.5 (A) Miles: 44.10Inspire 3 Sz 6.5 Miles: 5.65
Night Sleep Time: 29.50Nap Time: 0.00Total Sleep Time: 29.50Weight: 0.00
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