| Location: Cottonwood Heights,UT,USA Member Since: May 18, 2011 Gender: Female Goal Type: Local Elite Running Accomplishments: Personal Records
Aided
5k-17:01 (Halloween Half 2011)
10K-36:06 (Halloween Half 2011)
Half- 1:22 (Halloween Half/Des News/HC 2011/2013)
30k- 2:06:49 (SGM 2013)
Marathon- 3:07:18 (TOU 2011)
Unaided and (some) outdated!
400M- 1:03 (HS 2000)
800M-2:23 (HS 2000)
1500M- 4:45 (USU 2001)
3000M- 10:33 (USU 2001)
3200M- 11:24 (HS 2000)
5k- 18:10 (USU 2001)
10k-39:36 (Classic 2013)
30k- 2:09:16 (WRC 2012)
50 miler- 9:46:43 (TNF 2015)
Short-Term Running Goals: 2019 Tenitive Race Schedule
4/15 Boston Marathon
7/24 Deseret News 10k
Long-Term Running Goals: I love training with others both on road and trail. I also find benefits of running solo when I need to focus and regroup.
Fun fact: Although I prefer to run outside, I don't mind the treadmill for pace accountability and for the blind assumption that I can run really fast. I have a lot of secret treadmill PR's at 0% incline:) Personal:
Headsweats 25% off code: Summers_running
I am a Mormon
I am married to a supportive and driven husband. Together we enjoy geocaching, hiking, camping, reading and playing games with our three rambunctious children.
Aside from running, I am a homemaker and a Mental Health Therapist. Running has given me the ability to better concert my energies between my family, faith and friends. Favorite Blogs: |
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Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1349.33 | 75.00 | 112.10 | 53.65 | 1590.08 |
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Hot Pink Kinvara Miles: 7.25 | Purple Kinvara Miles: 181.90 | Saucony Guide 5 Miles: 26.00 | Nike Zoom Miles: 154.70 | Gray Go2 Miles: 74.90 | Sketcher's Go2 Miles: 48.25 | Altra Lone Peak 1.5 Miles: 28.00 | Brooks Ghost 6 MINT Miles: 360.77 | Brooks Ghost 6 PINK Miles: 369.50 | Brooks Trail Miles: 190.00 | Brooks Ghost 7 Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| 10 miles planned, executed 2.25 to pick up kids and never returned.
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Hot Pink Kinvara Miles: 2.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 1.50 | 0.75 | 7.25 |
| Happy New Year!
5x60 sec @ 6:00 (-.5%)
5x60 sec @ 5:30 (0%)
5x30 @ 5:00 (0%)
Equal active rest @7:53
1 mi wu and wd
10k @42:05
This is one of the most inpirational clips I've seen. I wish I had watched it before my workout this morning. https://www.facebook.com/photo.php?v=10152097781111043
2014 is going to be great.
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Purple Kinvara Miles: 7.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Slushy/ice run with Andrea and Allie in Sugar House. I almost elbowed Allie into oncoming traffic and Andrea into a large puddle, but I think I convinced them it was a mistake. 8:11ap. I wore my new Osielle gloves and they were great, no cold hands! Also, the air was clean!
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Purple Kinvara Miles: 8.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 5:30 am -10 miles with Scott W, Jennilyn E, Matt W and Craig L up to AveTwin Peaks. My legs and lungs felt less conditioned today than past trail runs. I'm out of shape and a little worn out. Craig and Jennilyn are mountain goats. They pushed the pace the entire way. I could claim that I stayed a little behind with the others, for conversational pace, but really only Scott was talking and I was was huffing. I take it back when I told Andrea and Allie that it wasn't bad running with them. The pace on the way down was much more of a pushed effort (only for me.) I stayed with the goats for a few minutes then found myself running down the other side of the mountain alone. Good thing Scott babysits me when I tag along. He called me back and we finished together with some effort.
I let myself be spoiled for Christmas this year. I really needed to get some new items in my running collection. I've been excited to test them out! I wore a Nathan slim beenie, that has a built in rechargeable head lamp and tail light. It also has a pony tail hole:) The light is pointless in the mountains, but probably good on the roads. I also wore some running Yaktrax with mini spikes for the first time. They worked great on the ice and I had no issues on the tough parts (although I did fall going up, but landed softly, somehow.) Then I wore some Pearl Izumi gloves with a wind resistant mitt cover. They were terrible at the beginning, but ended up doing well after the first 10 minutes. I hear the 360s gloves are great. My head lamp was lame, but that's because my son has slept with it on for the past few nights. Lastly, I tried out my Mountain Hardware with Windstopper top. It was warm and light with only a base layer underneath. That one was an ebay special! It's been fun getting new items and replacing my running gear from my college days. It's been long overdue.
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Saucony Guide 5 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A very long day starting with a 3 hour, 6am staff meeting. My brain hurts, which leaves me tired for some reason. No running today or anything for that matter. How do people work 12 hour shifts? Now I get to go paint toe nails and eat treats with the youth tonight:) Counting down the hours till I can close my eyes for the night.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| I heard someone refer to the treadmill today as "Satan's sidewalk." Haha!
5 miles with varying grades (+6% to -1%) ~7:45ap
Row machine intervals@ 1x5 mins, 2x4 mins.
After walking outside I really wanted to go on another run. How would that be to be able to run all day or whenever you wanted? I guess we can all do that if we wanted to make such sacrifices. Really, running altogether includes sacrifices on various levels whether it's sleep, time with others, relaxation, work, whatever might be. I'm not a fan of the saying, "I don't have time." That's all for now:)
Also, for those concerned about the inversion, I have your answer. https://www.facebook.com/photo.php?fbid=10152091961312383&set=a.277108232382.141352.29949167382&type=1&theater
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Hot Pink Kinvara Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 2.25 | 0.00 | 7.25 |
| 6:30am- Davis Blvd. with Andy. This morning's air was warmer and CLEAN!:) I had a meeting at 8:00am. I knew I needed to get a run in before then. The thought of running alone was not a fun thought, especially since this is my second road run this winter. Good thing Andy was easy going and agreed last minute to join for an early Saturday run. We discovered that none of us alerted Kam and felt bad. I hope he never finds out.
This was supposed to be an easy run, but we started out a bit faster than usual and progressively got faster toward the end, finishing in the 6:40's. The splits are nothing exciting but the effort was there. We went quiet with two miles to go, with somewhat of a moderate effort. The ice and snow did not bother, but the rolling hills took some of the steam from our regular LPT runs. 7:56ap
PS. Attn: Grammar Police a period before or after a smiley? I feel like it should go before.:0
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 6.25 miles on elliptical at level 12. It was nice to change it up for once.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 1.50 | 0.50 | 8.00 |
| 5:30am- 8 miles up Davis Blvd. 10:XX first uphill mile, then 7:47ap with last mile downhill at 6:35. Legs felt springy today, maybe it's from yesterday's elliptical workout.
I'm feeling hyper-link-y today.
I had to fit in an earlier run so I could make it to work on time. Every year I get to attend a mandatory training focused on de-escalating distressed patients. We learn everyday things like: how to get out of a choke hold/strangling with chords/ pillow cases; hair grabbing, dodging thrown objects, hold downs, bites, etc. I usually come home with red rings around my neck, stretched out clothing, minor bruises, and a tad of PTSD- but today wasn't so bad because we had different instructors.
This is my fourth time taking the class. Nothing compares to the first year I attended the training. Both of the trainers were in the military and went in full force. They use to make us act in real time, so we could demonstrate what we had learned in the previous 4 hours. In an instant, they would suddenly turn into Satan's spans and begin throwing folded chairs, kicking, and throwing us up against the wall (quiet literally.) Then of course they would tag team and start coming at us from behind. I dare say that some of us went into survival mode and reverted to our survival instincts. I remember being scared to death and almost quit after that training. I wanted to do therapy, not dodge fists or have my pony tail forcibly removed from a patients grasp! (BTW these things happen, in fact, one nurse had part of her nipple bit off and that is the honest truth. TMI and I apologize, but it's serious!! :0 Lets not comment again on this part.)
Anyway, I was pretty cautious for the first few weeks, then I realized most of the other staff were generally more at risk. For some reason, the patients rarely attack the therapists or doctors. The poor nurses and techs take the majority of the beatings. The worse I've ever come in contact with was when an older lady grabbed my blouse like she was going to beat me up. She ended up NOT beating me up, but my shirt was pretty funky the rest of the day. However, today I walked out unscathed and grateful to survive another year of MANT training.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| "Hey! Janene! Hiii!!"
She turns and looks at me and keeps walking.
I run faster to catch up to her.
I catch her by grabbing her shelbow and force her to turn and face me.
"Janene! Hi!"
She gives me a started and awkward smile.
I'm still convinced it's her.
"Hiiiiii."
We just smile at each other, but it gets even more awkward so I release my grip.
"You're Janene, right?"
Nope.
"Oh, well I'm Tara and you look like my friend Janene. Bye!"
She jogs off, even though I originally saw her walking. It was clear she wanted distance. I almost followed her to apologize, but it was one of those moments where you needed to just walk away and remind yourself, not to touch people without asking. Another thing learned in MANT training yesterday. "Can I touch you?" I'm pretty sure I'll never ask anyone that.
AM: 3 miles, hip exercises, and core work
PM: Human foosball with the youth tonight. I'm pretty sure that just means soccer.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6:00: Davis Blvd with Andy. Somehow we managed under 8:00 pace without half the effort from Saturday's run.
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Purple Kinvara Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 1.00 | 1.25 | 0.25 | 10.00 |
| 5:30AM- The air quality is poor, off to the TM. 1.5 wu with frequent stops. My ankles took turns screaming with nerve pain during the warm up. It seems winter time causes this more often. Old lady syndrome. Whatever, but it soon dissipated and I was able to get the rest of the run in. Threw in some race paces in the last half to speed up time- 1600, 800, 600, 400, 200, 100, 100. Started at mp and worked down to 5:00. Half distance active rest in-between. This was not a difficult workout, but I wish the paces felt more comfortable for the limited time I ran them. Gotta start somewhere. 8.5mi @ 7:05ap.
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Purple Kinvara Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cleaning day.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 6.5 miles of elliptical magic at level 4-5. Last 15 mins with 30 secs on/off. Sweat fest. 65 mins
2x clock situps.
Contemplations of Debbie Downer
I'm in a strange funk when it comes to running lately. I'm not sure what to do. I'm kind of tired of running. It doesn't help that the air is horrible. I know I go through this EVERY SINGLE YEAR at this time, as do many. I am having an extremely hard time making up my mind what I want to do. I signed up for the USATF circuit and somehow it has halted my decision making and made me not want to race. I'm not entirely sure why.
I know I don't want to go the entire year without racing or I will feel like I wasted the year and could have been doing other important things, like having a baby or something. I feel like this year could be a really good year. I'm 31, not injured, many racinging options, a great running community, and a dying thirst to murder the marathon. What gives? Perhaps a baby break from public view (from all three of you;) will jump start things.
I need a break to the Caribbean. Yes, indeed I do. I'm heading there next week and will hopefully pick up some enlightenment from the Jamaicans, mon.
Sincerely,
D. Downer
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.40 | 0.00 | 1.75 | 0.85 | 7.00 |
| 5:30 AM- TM miles at 0%, sluggy 2 mi wu. I could see getting into the 7mph range was going to take some work this morning at the rate I was going, so I decided to do some short speed intervals.
Equal active rest for first 10 and standing rest for last 10.
5x60 sec @ 5:45
5X60sec@5:30
5X30 sec @ 4:40
5X15 sec@4:24
.5 cd
Since the belt ran continuous for the last intervals, can only count 7 actual miles today- 49:00 total.
I pretended to lift some weights and do some boso balancing/squats, but I really had no direction at that point, so I rushed home to get ready for work.
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Purple Kinvara Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6:00AM- Davis Blvd. with Andy. 8:04ap. Felt tired today, but so glad to be outside. 8 miles of the ME monster, from my end. "Andy, tell me about your job- OH, I know ALL about that! Blah blah blah.." What can I say, he's therapeutic.
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Saucony Guide 5 Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| My mom is on a pocket dialing kick lately. All hours of the night and early mornings, she does not discriminate. Luckily today, I wasn't called until 7:45, which woke me up. It was I was pleased to sleep in without the internal clock going off. Ahhh:)
9:30AM- I saw lots of friends at the gym today, well 3, but it's rare that I ever recognize anyone. It was clearly a popular time to go. Treadmills were highly desirable, especially ones that worked. Two girls from my ward flagged me down, and I decided to jump on the TM next to them. We spoke little, but it was so nice to run next to someone I knew. They talked me into meeting up for Body Combat class on Thursday mornings at 5:30. I'm totally silly in those settings. I better go dig out my dunce hat
5 miles on TM, 8:30ap. Tired legs
2x "The 10 Essential Strength Exercises for Runners"
Full PT hip workout/stretches
20 mins in the Sauna:)
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| With the air-quality so poor, it's forced me to do my workout inside.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.75 | 0.00 | 2.00 | 0.50 | 10.25 |
| 5:30 AM-TM at Golds. 2.25 wu.
10x400,equal dis.@7:53
90,90,90,90,87,87,87,87,84,81
8mi@6:59 ap. (.5% for 3mi)
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Purple Kinvara Miles: 10.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| The last two nights have been hard to get sleep. I keep waking up at 4:00 and then can't go back to sleep. Each night I've had running related nightmares. Two nights ago, I was chasing Christi W, and Amber G for third place in the Utah Valley marathon, but we had to swim through rivers and run through an obstacle course. The director was very insistent that we made calls along the way for support of some sort. The more calls we made, the more time we could deduct off our overall time. I made no calls. Psh.
Then last night I dreamt about pacing the last 30 miles at Buffalo with Scott. This came out of a real fear, since he asked me to pace it. Just before going to bed, I read his race report from last year, then replayed it all night long in my head. Tired. I've got to stop thinking about running!
5:30AM- Met Craig L and Scott W at the Capital to run the Twins. At the trail head we met up with another guy named Toly. 10+miles total, with 5miles of 2000 ft vertical climb. Icy run but the spikes worked great. I am usually very winded for the first 1.5 on the trail until I warm up. I was again on the peaks. I need to do hills more often. It was nice to get above the inversion. Tired legs, but felt overall good.
I'm going to add some Hiit training into my workouts. I guess I was doing this with Firehouse, but didn't really know it at the time. Scott really likes it, and I know Josse does a lot. I've never really thought about it, but might be fun to throw in for some different cross training.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ahhh, good sleep last night.
9:00AM- Easy XT day, 90 mins
2 mi elliptical
8 mi spin
2X12 clock situps
burpies
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 1.00 | 0.00 | 11.00 |
| Woke up again in the 0400 hour. My boy has been on a kick of peeing the bed for the past few nights in a row, after almost a year of no accidents. The laundry has been really fun lately, but even more fun, is the blood curling screams that come from his room when he wakes up wet. Scares us all.
6AM-Davis with Andy. I had Steve drop me off on his way to work so I could get some extra mileage on the way home. I thought today would be very icy, but it was only moderate. More traffic than usual. This run has felt easier today than in days past, even at an easy pace. We seem to always push the effort a little in the last mile. 8 miles (7:58). I need a few more miles, so ran home and ran 3 more miles around the neighborhood for 11 total, 7:51ap.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| This week we went on a family Caribbean Cruise to the Florida Keys, Cayman Islands, and Jamaica. We had a blast! 5 miles on the TM and and some on the track.
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Purple Kinvara Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 5 miles of walking around the Flordia Keys
Later, I ran up and down 55 flights of stairs on the ship.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 1.75 | 1.25 | 10.00 |
| Have you heard of Charity MIles? Me neither, until I recently read about it in Runners World. Essentially you can run to earn money for charity. It looks like you download a free app then take your phone on your run to track the distance. Bikers earn 10 cents/mile, while runners and walkers earn 25 cents per mile!
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I knew this week would be limited with miles since we would be exploring different islands. I made myself get on the TM and run 10 miles total with equal active rest.
5x2 min @5:49
5X60 @5:12
5x30 @5:00
+ run up/down 30 flights of stairs
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Purple Kinvara Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| We spent the day snorkeling with Stingrays and at the Coral Reefs in the Cayman Islands. I'm not usually into water sports because water always finds a way up my nose. Anyway, while snorkeling, I spotted a sea shell aprox.12 feet under a coral reef in a small looking cave. I decided to go for it. I felt like I had ran out of air 3/4 down, but made myself keep going till I grabbed it and brought it to the surface. HA! It's about the size of a medium size football. I had a hard time catching my breath after coming up and my snorkel stopped working. I also left my fins on the boat, so I had to swim back in a doggie pattle fashion with one arm since the other hand was holding the shell. For some reason I couldn't stay above the waves very well and I was exhausted after swimming and treading water for 45 minutes. The boat was about 200 meters away and everyone was spread out. We made it back and had fun showing our treasures. My shell had a live conch inside. I guess you can't harvest these in the states, but is legal and often harvested in the area islands. I had no idea what it was, I just wanted a sea shell:) Our tour guides "evicted" the conch and carved it up to eat. I later learned that some conch have pearls, but we never disected the snail to look for it. Great time! We all came home exhausted.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Jamaica! We cliff jumped/dived into the "Blue Hole" and hiked up several waterfalls. Lots of belly flops in the family. Some of us were proud for jumping off a 30 foot cliff, but were humbled when our tour guide climbed a tree a dived about 50+ down into the blue hole. He was monkey. Afterwards we walked about 4 miles around the market place. The Jamaicans had names for all of us that we compared at the end of the day. Several of my sisters were called "Boss Lady", another "Pretty Lady" and I was "Sweet Spirit." Don't call me that in the states. Best day of the trip so far!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1.5 hours of dancing with my family. No slow songs here. We rocked it!
Later, 40 up and down of stairs.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6:30AM- 7 easy miles on Main.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on LPT with Andy. Some puddle jumping but overall the trail is in good shape. The last mile was harder than it should have been-around 7:00. 7:51ap
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Saucony Guide 5 Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 2.00 | 0.00 | 11.00 |
| 5:30AM- Met up at the Capital with a good crew this morning; Scott W, Craig L, Jennilyn E, Matthew W, and MVH. I ran the entire thing on my ankles, but my knees feel it the most. I should have brought my luge. The first miles were so slippery, at times I had to hang on to anything I could grab to get up. Scott was nice and let me wear one of his spikes on one foot on the way back down. We toyed with the idea of a three-legged run, but ended up pony riding - with the spiked foot in front, and our bodies trailing. We still ended up screaming for most of the last mile down, mostly me.
The other mountain goats were ahead of us. Apparently, Craig took a hard fall and hurt his knee and elbow. I think a helmet and body pads might be helpful next time. It was one of the more fun runs I've ran up there, but also the most technically difficult. The others would laugh, but I'm exhausted.
https://www.facebook.com/photo.php?v=450597265040568. It's worth all 7 mins.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6AM- Davis Blvd. with Andy.The effort for this run is getting easier, although no impressive speed. We picked up the last 90 seconds and were happy with that:) 7:55ap
Happy Valentines. Second favorite holliday of the year behind Halloween. I love my birthday, too.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I woke up early this morning and got ready to leave, but my stomach was upset. I waited around hoping it would go away, but it hardly disapated and I had to get the kids off to school. Feeling blah.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 6:00AM- Strange morning. Met up with Andy and had some annoying nerve pain in my foot. Turned around home to switch shoes. I came back up to Davis to catch up with Andy, but suddenly got a terrible stomach ache that lasted the entire day. 3 miles.
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Purple Kinvara Miles: 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I've been working a lot lately and have drained my energy stores. No running, aside from running in the parking lot to work. .15!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 0.00 | 1.00 | 2.50 |
| A bit of speed at Lewis Park on the grass perimeter. A couple little hills and mushy wet grass, but hardly bothered.
1.5up in the hills
4x~400/ 3min rest
.26@1:24
.23@1:15
.23@1:14
.22@1:13
.10 cd:)
*
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Nike Zoom Miles: 1.50 | Gray Go2 Miles: 1.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy. So tired.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 steady miles on Main. Exhausted.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 on TM @1%
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Nike Zoom Miles: 3.00 | Purple Kinvara Miles: 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 0.00 | 2.00 | 0.00 | 9.25 |
| 6:00AM- Davis with Andy. I ran by minutes today, rather than time. Up and down the Blvd in 70 mins for 9.25 miles/7:36 AP. Despite having 4 hours of sleep, I felt good. I think wearing lighter shoes made the difference. Each week is feeling less of an effort on this route.
I've started to use Garmin Connect to track my workouts.
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Sketcher's Go2 Miles: 9.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 1.50 | 5.50 |
| 9:00AM- This morning I ran around Lewis park and added some intervals on the mushy grass, it it began raining during the wu, but stopped by the time I started the workout. The wind picked up, which was difficult on two sections, but I knew grass running combined with wind was not going to give stellar times, so went by effort.perimeter. I was breathing hard for the entire workout, and rarely caught my breath on active rest, but felt good overall - and better than last week. Not necessarily vo2 miles, especially considering time, but the effort was there. Wish there was an option between vo2 miles and threshold. I usually consider tempo miles as threshold or races. Hum.
The first interval included one small uphill and two small downhills, so the last two Intervals, I changed it to have only one up and one down.
1.25 mi hilly wu
3x~800 with 400 active rest
.47@2:51
.49@2:57
.49@2:57
2 mi cd with dog
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Nike Zoom Miles: 3.50 | Gray Go2 Miles: 2.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 6:30AM- It was tempting to sleep in. 4.25 sluggers down 400 E.
I need 10+ tomorrow, anyone want to join me?
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 2.00 | 2.75 | 0.25 | 10.00 |
| 11:00AM- It was wonderful to sleep in today. Angie and I had planned to run together this morning, but ended up skipping it becuase the weather wasn't looking good as of last night, so we'll get it in next week. Anyone want to join us?
So I jumped on the TM. I planned to run 10-12 steady, but ended up running out of time before I had to leave somewhere, so I sped up the last 5k in 19:11 (6:10AP) with the last mile in 5:38. The pace actually felt good, but with effort. I found my mind wandering off as the belt took my legs through the motions. This would be difficult time to get on the track for me right now. Plus, I ran at 0% incline.
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Sketcher's Go2 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the TM. My legs feel strangely good for a Monday.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 4.00 | 1.25 | 0.25 | 13.75 |
| 6:00AM- Nice morning around 45 degrees. It started raining on the way back and it actually felt nice.
Progressive 90 min run down Main Street into Farmington. Easy on the way there, then picked up the last 5+. I treid to keep the effort steady on the hills, and didn't show too much of the pace slipping, but I was breathing hard. Last five miles around 7:00, with the last few under that. I tried to finish hard and felt tired at the end.11.36 / 90 mins. Cd 1+ for 13.75 miles total.
I honestly don't know what I am training for.
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Purple Kinvara Miles: 13.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5:45AM- I had fun run this morning with Scott up City Creek. We had good conversations and even saw some wild turkeys. It turns out Scott is a great turkey caller. Take him hunting! Plus, he hooked me up with some Altra trail shoes!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 2.25 | 0.00 | 9.25 |
| 4 mi wu on TM
Alternating 300/400 with equal rest
5x300@5:40, then 5:00 for the rest
5x400@5:10
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Nike Zoom Miles: 4.00 | Sketcher's Go2 Miles: 5.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 9:00PM- Easy run later with Steve after we both got home from work. We were exhausted. He's training to hike the Grand Teton in August with his brother and is doing well in his training. I'm certain running would be one of the first things to go in my life if I were working 80 hours a week. I admire his dedication so much. I need to help by making healthier dinners. Maybe that's today's focus- frozen healthy meals and lunch snacks to pack. Also, my new Altras felt really good.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6:00AM- 8mi with Andy on Davis. Lots of snow. 8:02AP. Feeling extremely exhausted. We had this converstaion..."I don't know why I'm so tired!?" Oh, but I really do all realted to poor choices (except daylight savings, of course) Last week was a bit of a harder running week as of late, poor sleep, and coming off a long strech of work days. Then yesterday, I ate "breakfast cookies" for breakfast, skipped lunch but managed to eat a cookie on the way home, then Little Ceasers for dinner. Then I went to bed remembering that I forgot to drink any water the entire day, so hurry and drank some water before bed:) Perhaps most of us could find these same reasons, plus so much more to why were are tired, yet we still get up and get it done. Some of us would even dare call it balance. Huh.
I may take a small break from posting for a while, but will still keep up with everyone else.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 2.00 | 0.00 | 8.50 |
| 5:45AM- I met up with Scott W, Criag L, and Matt W., at the Capital to run up to the towers that over look Bountiful. The wind was cold, but for better the higher we ascended. I couldn't tell that it was their taper week. I can't stop comparing them to mountain goats. Fun run with great people!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| A few hilly miles with Steve.
I almost took took a break from the blog for 24 hours. I thought it would feel nice, it didn't. I'm too fun.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
| 6:00AM- Nice miles with Andy on LPT. 8:00ap. Lots of talk about cleaning supplies. I'm sure Andy's dying for another male to run with. Too bad! We need to loop Kam in again, somehow.
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Purple Kinvara Miles: 9.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 3.50 | 3.50 | 0.00 | 13.00 |
| 6:45AM- Nice morning temps at 46 degrees, although the wind made it seem cooler. I felt rested and naturally got into a groove after a few miles. There weren't as many runners out this morning, but there was a guy riding a horse down Main Street in Centerville.
I headed down 400 E, down to Main into Farmington. The wind really started to pick up in the 4th mile which made the hills especially arduous. I tried to keep a MPE on miles 4-6 before stopping at the Chevoron for a GU. I walked out and the wind was gone. I hoped it would aid me on the way back with a nice tail wind, but everything was calm and beautiful outside.
I headed back the same way I had came. I thought of skipping 400 E, due to the added hills, but thought it would be good for me. I tried to pick up the pace to hmpe (half marathon pace effort:) I've noticed on this route, for me, mpe is usually around 7:30 pace, and hmpe is just under 7:00. However, the wind drained the pace even more today. In fact, I never hit under 8:00 until mile 7( 7:47, 7:00, 7:13, 6:58, 7:23, 6:41). I stopped my watch at 900N and jogged another mile cd. 12@1:33:26, 7:47 AP. I didn't go into the run with any plans to push the pace, but I seemed to get into a groove and it never felt too uncomfortable until the last mile, when I tried to have a harder finish. I feel pretty good about today's effort!
Also, this week I ran 6 days in a row! The last time I did this, was this exact week last year. I am going places.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 4:25AM- I sat in bed thinking of ways to stay awake. I had just woken up from a nightmare about a baby trying to kill me with a knife. Think Chucky. Then I fall back asleep for just minutes, to see my very pregnant friend ( who is in real life due any day) no longer looking pregnant. When I ask her where her baby is, she shrugs it off and says she doesn't know. Then she puts her hand to the side of her mouth as if to tell me a secret and says, " but I hear there's a baby in a dumpster in Ogden if your looking for one." Somehow I don't make a connection that it's likely her baby, but instead start thinking about how I can find the baby and keep it for my own, instead of going through a pregnancy. I needed to run.
I couldn't believe my eyes when I saw the temperature was at 57°!! I didn't really believe it so I overdressed, but wore one less later than usual. I totally warmed up by after 3 minutes, but there was a head wind so it helped me stay cooler.
I took it easy as I ran down Davis, around 8:45 pace. It felt nice to go slower, but unfortunately it made the miles drag by. So I decided to play a game on the way back by counting all the steps I took on grass. Apparently, I ran 3,322 steps on grass on the way back (4.5 miles) I'm not sure how useful that information is, but it made the miles tick by. I guess I could compare it to my overall steps found on my Garmin (50% of the total, since I only counted one way), then decipher the percentage of time spent on grass for the last half....but again, how would that information be useful and what purpose would it give to document? I'll probably still figure it out anyway.
Happy St. Patrick's Day! The only green I've worn today is bird poop on my wrist. The benefits of running on grass are many, one of them being the prime bathroom stall for every bird under every tree. It made my kids laugh so hard when I got home. I should have kept the green on, I've already been pinched by three-redheaded-miniature-leprechauns today.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 6:00AM- Apparently when I silence my phone, it also silences my alarm. That seems like an override feature you would want on your phone. Needless to say, I woke up at 5:51, the time I normally leave. I got ready in 8 minutes and was able to meet Andy at LPT.
It was pretty cold out, but no wind. There was even some light snow on the bridges. It seemed darker than usual, too. I felt sluggish. 8ish miles total.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 0.00 | 0.00 | 1.75 | 9.00 |
| My husband about met his maker last night when he decided to forgo the dinner I saved for him and eat hotdogs around mid- night when he got home. If he had ran it by me, I would have told him that those hotdogs were opened over a month ago. Needless to say, he spent the night terribly sick and I layed awake feeling bad for him. Somehow, I still magaed to get close to 7 hrs of sleep, which is really good for me actually, but maybe it was the interrupted sleep throughout the night that left me feeling incredibly groggy getting out of bed.
6:30AM- Very slow miles up to Davis and to the half way point. On the way back I ran a 30 min Fartlek with 30 seconds fast/ 60 seconds easy. The last 10 mins I moved it to 60hard/60easy. None of my splits recorded because my watch kept sending a message saying all my laps were full. Whatever that means. Regardless, the effort was decent-ish.
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Purple Kinvara Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| 5:30 AM- 13+ miles on LPT with Andy.
All runs have felt tiring this week. I think I'm going to stay around 50 mpw for a while until a race catches my attention.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 5.00 | 0.20 | 7.70 |
| Okay, I have been nutty for the past 24 hours watching the Buffalo 100 mile results. I kept waking up in the night and reaching for my phone to see the updates. I've stalked Facebook all day and finally made myself put my phone away for a few hours:). I only know a few of the competitors, through Scott W, as he has been kind to invite me to some of their early morning trail runs. I am always in awe of how much they train and endure! It has brought a new and different perspective to the sport of endurance running, for me. A big congrats to Matt VH (16:47) for taking the men's title and to Jennelyn (20:18) for taking the women's title and breaking the course record!! I've tried to stalk the results for Scott all day, but have come up dry as well as for Craig. Good luck to Zac and Matt W in the 50 miler! o inspired by these athletes. It makes me want to lace up my trail shoes for an ultra!
Well the excitement must have rubbed off on my workout today. I am super stoked with my current fitness level. I felt surprisingly good during the first few minutes of my run, so I decided to push the effort and see how fast I could the last 5k my progression run. I felt rested and semi relaxed(?) for the given effort. It never felt too strenuous. I know I would struggle to run this outside right now, but I'm going to run with it!
2.5 mi wu
5.2mi @ 6:50, 6:40, 6:10, 6:04, 5:49, 1:00 (.20) =32:34 (6:20AP)
5k was timed for 3.1 miles, even though I ran an extra .10 at the end for 5.2 mi total
Last 5k@18:33 (5:54ap)
Happy to be here at this point:)
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Nike Zoom Miles: 1.50 | Purple Kinvara Miles: 5.00 | Altra Lone Peak 1.5 Miles: 1.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 6:00AM-PT hip and leg exercises with 1 mi wu
PM- Hilly night run with Steve. He ran the whole way!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 1.00 | 0.00 | 6.50 |
| FUN.
6:00AM- Met up with a new group today at Farmington Pond with Aaron W., Alex, Ryan L.,and some guy that competes on ski hills, missed his name. These guys offered a lot of good tips and seem to and know the mountains well. Very cool group. We ran on the lower terrace to the upper terrace. Some of the guys thought it would be fun to descend down a rocky side to get down near a cave. At the bottom we spotted a natural stream and several spots of poison Ivy. It was so beautiful out there. I couldn't believe the views all around. I've spent too much time on Main Street. My shoes were awesome on the trail! 1:33:00 for 6.5 miles. I feel beat. Some of the guys ran Buffalo on Saturday so I was glad they were holding back some. Note to self- get a brighter head lamp and a little back pack thingy.
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Altra Lone Peak 1.5 Miles: 6.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8:00PM- 10 miles with Karen. So fun to catch up!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 7:00AM- I felt like a loser showing up late for lots of dumb excuses. Met up with Kam, Becky and Andy, for part of it. Good chats.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 8:15PM- Met up with Karen for an easy 5 miler down 400 E.
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Brooks Ghost 6 MINT Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 0.00 | 3.30 | 0.35 | 8.00 |
| 6:00AM- Mid 40's and damp outside. It was a bit lighter today so I turned around and threw my headlamp in the car. I wanted a bit more hills today, so I met up with Andy on Davis Blvd rather than LPT.
We started meeting on Davis when the snow covered LPT, late last year. The course has rolling hills which is nice, but not so much for speed. When we first started, our AP was just over 7:00 and I always felt wiped out afterwards. We've progressively improved our AP over the months, usually hitting just under 8:00 without too much of a toll. Today we naturally started a little faster and pushed it up the steeper hill at mile 4, but with effort. We've learned to just stop talking once we get to that point. We seemed to push the pace on the way back into a tempo effort. Nothing too spectacular, but I am quiet pleased with the AP (7:37). With the exception of the first mile, all the rest were in the 7's, a first for us. Yippee.
For my records(8:11, 7:45, 7:46, 7:53, 7:38, 7:26, 7:16, 5:53 (.33)) Light cd for 8 total
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Brooks Ghost 6 MINT Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6:00AM- It was a bit brisk this morning but I didn't layer any different than usual. There was a guy running with a balacava and looked to have 32 layers on, but he looked comfortable. This morning I ran to Davis Blvd and ran down the regular path. Since my routes are starting to get super redundent, I decided to turn East up 1800S to Bountiful Blvd. It took me 12 mins to climb the hill from Davis Blvd. I wasn't in any mood to push the pace. I saw a guy up there that I saw earlier running on Davis. We acknowldged each other with a mutral "yeeah" sort of look. I ran North on Bountiful Blvd and turned down Vinyard to Rocket Park and back home down 400 E. 6.5 mi, 61 mins, 9:27 AP.
Niggle city- Bunion R/O and L/I, right knee.
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Brooks Ghost 6 MINT Miles: 6.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.75 | 0.00 | 1.50 | 1.50 | 9.75 |
| 6:30AM- This was a good workout for me today. One of those kill-lots-of-birds-with-one-stone kind of workouts. Today's run called for a 30 min fartlek, with 50/50 ratio of hard/easy. I chose to do it outside on Main so I could get some uphill and downhill efforts, while getting a good turnover.
I ran out 4 miles, then turned around and ran a fartlek back, but broke it up into 3 sets for mental purposes. 3 sets of 10X30 secs hard/30 seconds easy. After each set, I jogged 2 mins (stopped for a bathroom break after first set, so a little longer on that one.) The pace ranged from 5:00-6:15, most averaging around ~5:30 with the outliers on hills. The last set was mostly uphill, except for the last 3. I was breathing like a maniac. I ran a little extra around my neighborhood to get the full 30 efforts.
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Purple Kinvara Miles: 9.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7:00AM- 48°! This morning I met up with Andy on 400 E. We ran east to Tolman Park to catch the trailhead to BST. Somehow we wandered off the trail and ended up crossing a stream with a beautiful waterfall in Centerville! We did little running around this part, because of the unsteady footing. It was also the only time I caught my breath. The entire run felt like threshold pace to me. My breathing was constantly labored and I felt more drained today. Despite, it was a great run with a little push in the last few miles as we looped on to Main Street. I was so tired at the end, I had Andy give me a ride back home. A .5 mi up the hill seemed like it would push the work out into the hero category for me- no thanks.
I was grateful to have company today, I probably would have walked more. Beautiful morning!
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Brooks Ghost 6 MINT Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Uneasy stomach for the past two days. Took the day off, probably could have ran, but lacked the desire to run semi-uncomfortable.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 2.15 | 0.00 | 8.15 |
| 6:00AM- Met Andy on LPT for 8 miles, 7:35ap. Felt comfortable this morning and we seemed to pick up the last bit without noticing too much of an effort, 6:34, 6:22.
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Brooks Ghost 6 MINT Miles: 8.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 mi with Emily:)
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy on Davis Blvd.
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Brooks Ghost 6 MINT Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| Jumped on the treadmill then got interrupted and never went back. Short run.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| LPT with Andy.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on the TM
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Brooks Ghost 6 MINT Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Great early run with Scott in SLC to the towers/BST. Had a blast cruising back down the trail to the Capitol. Amazing weather and great company!
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Brooks Ghost 6 MINT Miles: 11.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swimming with the family and did two handstands afterwards.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Driving. No miles today.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 2.50 | 1.50 | 2.50 | 9.00 |
| 6AM- 9 mi on Main, 7:18ap. 30 min fartlek on way back,alternating 3 mins at 5k pace/2 mins at mpe.
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Brooks Ghost 6 MINT Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Cold and rainy on Davis, but fun to run with Steve.
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Brooks Ghost 6 MINT Miles: 3.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 1.00 | 1.00 | 3.00 | 6.50 |
| TM Workout. I like to do this workout periodically and compare my last 5k times.In early March I ran 19:10, 3 weeks later in March @18:33 and April in 18:02. It's good to see progress.
1mi wu
Progressive 5 mile @ 7:05, 6:46, 6:19, 5:50, 5:23, & .30 (.10).= 6:16ap
Last 5k @ 18:02= 5:48ap
.5 cd
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Gray Go2 Miles: 5.00 | Brooks Ghost 6 MINT Miles: 1.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles with Karen around the neighborhood.
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Brooks Ghost 6 MINT Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.55 | 0.00 | 0.00 | 0.00 | 14.55 |
| 5:30AM- Met Andy on LPT to Farmington and back for 13.75 mi, 7:51ap. Ran a little extra through the tunnel, several times to test my GPS on my watch and go back for my gloves.
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Brooks Ghost 6 MINT Miles: 14.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LPT with Andy. 8 mi/7:51ap.
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Brooks Ghost 6 MINT Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Lots planned, little executed.
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Brooks Ghost 6 MINT Miles: 1.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 1.50 | 0.00 | 9.00 |
| Beautiful morning! I stopped sereral times to look at the scenery on Davis Blvd. I "raced" a tall man running on the other side of the street for the first several miles. I'd stop and he would pass me, I'd work to pass him back and we leap frogged till he eventually turned around. Overall a slower pace today. Picked up the last 1.5, mostly downhill, for some leg turnover. Felt low on energy today. I think it has something to do with the bakery items I have enjoyed as if late. Mmmm German chocolate everything.
Also, my all time favorite trainers are Brooks Ghost. I need to buy 13 pairs to have on hand. What does everyone else like? Burt?
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Brooks Ghost 6 MINT Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Early LPT with Andy. I felt like I was dragging from the start. I'm surprised we hit under 8 at all. Must've been Andy's springy feet. 7:42ap.
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Brooks Ghost 6 MINT Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.25 | 2.00 | 0.00 | 0.00 | 17.25 |
| 6:30AM- 55° at the start. Met up with Kam at the Mandarin on 900 N. We ran North on 400 E, until it ended., just pass Parish Lane . We ended up doing a couple ~mp mile repeats down the hill with a jog back up. I talked him into some flat parts to incorporate. We headed north again on the west part of town for a few miles into Farmington. We turned around and headed back east up to Freedom Hills. The climb was slightly torturous. We ran several hilly laps around Freedom hills, then headed south on Main Street, connected back on 400 E, to the start. I took a GU around half way, which was helpful since I was was running low on energy from the start. The scenery was beautiful and the weather was great! 8:18ap
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Brooks Ghost 6 MINT Miles: 17.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 6AM- Nice morning run with Andy and Kam around Bountiful pond and LPT. Gorgeous morning! 8:07ap
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Purple Kinvara Miles: 9.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Fun run up Mueller Park with Allie. Snow, hail, glaciers and such. Good memories!
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Brooks Ghost 6 MINT Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 1.00 | 4.50 |
| Woman issues, little running lately. Pulled off a tiny bit of speed today to prep for tomorrow's 5k.
TM- 4x400@ 1:28, 1:23, 1:20, 1:17
Felt rough.
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| Race: |
Dodo 5k (3.02 Miles) 00:19:10, Place overall: 1, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.25 | 0.00 | 0.00 | 3.75 | 6.00 |
| Fun race at Sugarhouse park. It was about as hilly as I expected, but the wind didn't help. Sure was nice at the back, though. I tasted blood at the end, so I guess that means it was a good effort. Ran about what I predicted for today. Garmin showed 3.02mi course.
A fellow USU allumni took first for men- I missed his name. I never knew him beacuse he's 7 years my junior. Where's my cane.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Busy day at work, but busier when I got home. 2 miles was all I could squeeze with Steve, but I made sure they were hilly. Felt fine today.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 3.50 | 1.50 | 0.75 | 9.25 |
| 6:00AM- Met Andy at the Legacy Parkway Trail head.
We never plan what to do, we just run and keep up with each other's pace. Maybe one of these days we'll start Tempo Tuesday's again, but I'm in no hurry. Plus I like blindly running and talking about myself the whole time, so it can't be too much of an effort.
Nothing spectacular, but for a lackadaisical run, we were kinda zippy today. It must have been the earlier daylight. Plus I drank a V8 Energy drink. Those make me crazy. I had to do something, I was thinking Andy was going to bring his springy legs and that I was going to be tired from Saturday. I felt relaxed and didn't feel like the pace was pushed too much at the end, until the last .25, then I suddenly wanted to throw up.
9.2 miles, 7:14 AP
8:03, 7:41, 7:26, 7:18, 7:15, 7:08, 7:06, 6:50, 6:32, 5:51 (.20)
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Brooks Ghost 6 MINT Miles: 9.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles with stroller and Emily.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.70 | 2.00 | 0.00 | 0.00 | 13.70 |
| 5:30AM- It was 57 degrees and the first day I've worn shorts/T-shirt! What a beautiful morning it was today. I stayed up late attending an American Idol party and ended up getting 4 hours of sleep, but thankfully I felt fine today. I met Andy on LPT and we talked about going easier than usual. We seemed to ease into our regular pace anyway. We took the trail to Farmington overpass and connected onto Main Street for some rollers. Miles 6-7 we had a couple stops for a drink and to play with Andy's new watch. I want that watch. Then we made our way back to Pages LN trailhead. 7:38ap
Now I get to cultivate my flower beds. Every time I bring out the rototiller, I think of my dad rototilling our yard with a baby chick in his front pocket. I guess they were bonding. Anyway, he leaned over and rototilled the chick. Although I have offered my condolences, it still makes me giggle, because I'm sometimes a bad person.
8:14, 7:53, 7:50, 7:52, 7:46, 8:08, 8:03, 7:14, 7:29, 7:25, 7:33, 7:18, 7:09, 6:54 (.67)
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Brooks Ghost 6 PINK Miles: 14.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with Karen down Main Street.
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Brooks Ghost 6 MINT Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.80 | 0.00 | 1.50 | 0.00 | 6.30 |
| Gosh, that was fun today! Around lunch time, I met up with Scott W. to run Mt. Wire in Sugarhouse area. He mentioned it would be a good recovery run for him, so I expected an easy run. We ran a bit, but mostly hiked up ~2500ft to the top in 1.75 miles. He kept talking while I gasped for air at a literal crawling pace. My calves started burning about 10 minutes into it, so he let me stop and catch my breath stretch for a minute.
The view was amazing at the top! I've never been anywhere like it, but I've only ran the Twin Peaks in the past. We decided to take a more technical route back, climbing (literally) up to Red Butte. He kept talking about rattlers in the rocks and I kept picturing them jumping out of the holes like Wac-a-Mole. We caught a couple pics up top. I was in awe of the ground we had covered! We then went to a ledge called the "living room." We found a group of people casually taking in the view. We finally made our way down to the bottom in about a 1:50:00 for a 10k round trip. A little harder than I expected, I need to work on hills more deliberatly.
Mt Wire was fun! The weather was awesome, the company was great and the scenery was outstanding!
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Brooks Ghost 6 PINK Miles: 6.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 6AM- LPT with Andy. 9 miles, 7:41AP. We were both tired this morning. He had an awesome training week last week, and I was just sleep deprived. We took it easy then picked up the last two miles at 6:39, 6:27.
I just purchased the new Garmin 620. I can't wait to use it and stew over meaningless running data!!
https://m.youtube.com/watch?v=-NwHNHNXsg0
The acting is really good in this.^
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Purple Kinvara Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off to sleep in and clean the house. Legs are tight from Monday's trail run.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 1 mile to test out new Garmin. I turned around to study the contents of the manual a bit further.
2 miles with Stephen on a warm summer-y-kind-of night.
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Brooks Ghost 6 PINK Miles: 1.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| AM- Nice morning run on Davis. 7.3 mi @ 8:25ap
PM- 2.5mi with Steve.
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Brooks Ghost 6 PINK Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.03 | 0.00 | 0.00 | 0.00 | 13.03 |
| 7:00 AM- 55º, 75% humidity, cloudy, little wind. Gorgeous morning run in Farmington back country on dirt and gravel. It almost looked like an extension of LPT, but not paved and much more scenic. I'd run it everyday if I could find it again. Met up with Angie B, Cynthia F., and Katie T. at Harmon's for a nice 13 miler. Great company and route! 7:45ap.
I have been very satisfied with my new Garmin 620. It's still learning about me each run. My first run, Yesterday, sent me a conrats message with an new 5k estimated time of 24 minutes, up to the marathon at 3:45. Overnight, I have improved my 5k estimate to 21:00 and marathon at 3:25. Even my VO2 max went from 44 to 48 overnight. If this improvement continues at this rate, I expect to have an OTQ by next week;)
PM- More rototilling!
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Brooks Ghost 6 MINT Miles: 13.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| BST to Waterfall
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 1.50 | 0.00 | 8.50 |
| Happy Memorial Day! That doesn't really go together, but hope your day is filled with friends, family and good memories.
9am- this morning I met up with a local ladies group on Dave's Boulevard. Mostly ran with Holly and Emily and have good conversations about Boston, fueling, Lululemon sports bras, and our ambitions for the year. 7 miles, 8:20ap. Ran 1.5 home, downhill at 6:30 ap.
After I got home, I spent the rest of the day gardening. Almost done.
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Brooks Ghost 6 PINK Miles: 8.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 6am- Met Andy at LPT . Both of us were tired from home improvements the day before. Took it easy. 8.25 miles, 7:45ap.
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Brooks Ghost 6 PINK Miles: 8.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM-Lots of gardening and sun burning.
PM- 2 mile hike with the youth
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.16 | 0.00 | 0.00 | 0.00 | 10.16 |
| 5:30Am- Met Craig L., and Scott W. at the Capitol. We ran to three different towers and Ensign Peak. We made our way down pretty quick, hitting 6:30's on the downhill stretches. Perfect weather and so many flowers! I loved it.
V02 max updated to 54 and my race times are getting pretty close to spot on. I continue to be in awe of this little electronic wrapped around my wrist.
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Brooks Ghost 6 MINT Miles: 10.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.32 | 2.00 | 0.00 | 0.00 | 15.32 |
| 15.32 with Andy into Farmington on LPT. Picked up the last couple miles in 7:06,6:36. Felt tired at the end. 7:48ap.
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Brooks Ghost 6 MINT Miles: 15.32 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Roses are red, violets are blue, I drove to work wearing just one shoe.
No miles today, I'm tired!
8:30PM: I lied. 7.5 miles with Karen to the waterfall. Lots of hill climbing, slower, but good time.
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Brooks Ghost 6 MINT Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Walkabout with Emily.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| 6:45AM- Easy with ladies on Bountiful Blvd.
6.5 hours of landscaping. I am the worst at mowing lawns! And my arms are sore from using the weed eater! I also had loads of fun digging in a garden barrier. But the very most fun was using my neighbors power sprayer. I power sprayed everything wether it needed it or not, including my kids. Oh, then we raced up and down the street on their razor scooters. My kids beat me every time. My right leg is actually sore. What a crazy one-legged exercise.
PM: Day 2 of the 30 day ab challenge. Since I forgot yesterday, I had to do double- 35 sit ups, 22 sec plank, 13 crunches and 13 leg lifts.
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Purple Kinvara Miles: 5.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 3.00 | 1.00 | 0.00 | 10.50 |
| 6AM- LPT with Andy. The temperature read 74° when I woke up, but it wasn't quite that warm on the trail. I was worried about pushing anything today because I am sore from yard work, but like always, as soon as things warmed-up everything was fine. We have been hesitant to add any true tempos or speed work to our Tuesday runs this year. We usually just go by feel and get more progressive by the end. We talked the entire time, usually an indicator could've pushed. One of these Tuesdays I will feel like doing a planned workout:) Good to get out in good weather with someone!, too!
8:13, 8:10, 7:53, 7:48, 7:19, 719, 7:17, 6:46= 7:36AP or 7:34 AP (moving pace) I hate that my watch gives me an average pace and an average moving pace. I never know which one to go by because it doesn't reflect in the mile splits. There is an 11 second lapse in time. Oh, the small things!
Then I drove straight to Big O Tires to get my car serviced. I ran home, adding another 2.5 miles.
Day 3 ab challenge- The kids volunteered to do this with me every day, we'll see how long it lasts. 25 sit ups, 15 crunches, 15 second plank (x2), 10 raised legs.
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Brooks Ghost 6 PINK Miles: 10.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 2.00 | 1.00 | 9.00 |
| 5:30AM- This morning Allie and Nan met me at my house to run a "memorial" run around Nan's old stomping grounds here in Bountiful. More on this in a bit, but first, the morning started off crazy!
I decided to take some Naproxen Sodium when I woke up, but in my tired state I thought I accidently took a Tylenol PM. Tylenol PM in my system puts me down like a tranquilizer. I started to panic. Allie and Nan would be there in 15 minutes and I was going down! With desperation I started gagging myself in the toilet, to no avail. Ugh! I double check the medicine bottle to realize I did not take Tylenol PM, but Napoxin Sodium as I initially intended. Long story short, I'm a freak. What else is new.
Okay, back to the important stuff. I run outside and find the girls there right on time. We had a very hilly route planned. I had hoped my trail running would pay off. Hard.To. Say. We make our way to 400 N and started climbing to Davis Blvd. We ran along Davis at a comfortable steady pace then turned up East on Indian Springs Rd. The air seemed to get very thin at this point. Meanwhile, Nan is sidestepping and talking as though she's walking me like a dog. I don't know what Allie's doing, cause I can only focus on myself- one shuffled step at a time. I think I could have walked faster up the hill. I try to keep it together, and offer limited verbal feedback to Nan's story. I can't remember much of the conversation for that mile. Clearly, when she says "she's back!" that means she's back.
We make it up to Bountiful Boulevard and I suggest a nice breaking point to "stretch." We stop for a minute then continue again uphill on Bountiful Blvd. We picked up our cadence again and it felt great. We stopped inside the the cemetery for a bit, then continued past the Bountiful Temple to Vineyard. We passed Nan's childhood home. Then we made our way back to 400 E, then home.
I didn't offer much in conversation but did bring up Nan's TOU CR and Allie's threatening time in 2013. I tired to stir up a rivalry but they are both so modest. BORING! That's about all I offered, along with my story of trying to gag myself. I'm a real treat to run with.
The spilts are fun- 9:37, 7:47, 7:38, 9:30, 8:11, 7:31, 7:39, 7:17, 7:34. 9 miles, 8:02ap
Always a fan.
Day4 Ab challenge: Rest day scheduled. I just did a variation of day three again. 25 situps, 10 crunches, 10 Leg raises, 1 min plank.
PM: 3 mile hike planned up the canyon with the youth again tonight.
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Brooks Ghost 6 PINK Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM- Day 5 ab challenge with the kids- 30 Sit ups, 12 crunches, 12 leg raises, 20 sec plank, 3.5 easy miles.
PM-Geocaching/hiking with the kids
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.70 | 0.00 | 3.70 | 0.00 | 7.40 |
| 5:00AM- What a great morning! I met Scott W., and brothers, Matt and Aaron W. at the Mount Olympus Trailhead, in Murray. I'm not going to lie, I was a little nervous about today. It was about as hard as I thought it would be, but equally as fun. It felt like a tempo effort for the first two hours till we reached the peak. The last mile was the hardest, from a technical and cardio standpoint. Scott and I made it up in 1:40, the other two were ahead 5-10 minutes. The scenery was outstanding! We signed the log, took some pics and made our way down. Our moving time was around 2:45, 3:01 total with bathroom stops, pics and taking in the surroundings. I've never done anything remotely close to this! Such a great experience.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| My quads were a bit sore this morning when I woke up, so I ran 6 shake out miles down 400 E with Karen.
Day 6 abs- 35 sit ups/15 crunches/15 leg raises/25 sec plank.
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Brooks Ghost 6 PINK Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 mile hike to waterfall with family.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6:30AM- Fun group run up Mueller Park/Elephant Rock with Nan and Aaron, Allie, Cynthia, Kate, Jaime, and Jasmine. Nice and easy pace, except the person directly behind me was growling on the way down:) It seems most people were worn out with tired muscles from either racing on Saturday, or biking Little Red. Allie, Nan, Aaron and I added a little more at the end to get 8 miles.
Day 9 abs- 45 sit-ups/38 crunches/38 leg lifts/30 sec plank + 30 push-ups.
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Brooks Ghost 6 PINK Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM- Day 10 challenge- 50 ups/50 crunches/38 leg lifts/30 sec plank+35 push-ups. Everything felt harder today.
This week is going to be mostly outdoor cross training.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.50 | 3.50 |
| 8x30 sec @ 5:00 min/mi
+ Day 12 abs
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Brooks Ghost 6 PINK Miles: 3.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
| 8 mi with Andy on LPT at 7:34 AP. Easy out, picked up on way back @ 7:16, 7:09, 7:03, 6:36. Felt surprisingly good considering the last two weeks of colloquial jaunts, or lack thereof.
ab challenge continued after a brief hiatus- 45 sit ups/ 45 crunches/ 20 leg lifts/ 30 sec plank+20 push ups.
Today's word of wisdom- never lay ALL of your shoes out in the sun to dry. It shrinks them.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ok, I am tight from yesterday's workout, which is no different from any other Tuesday run. I went to bed feeling like a corpse and woke up 10 hours later! I can't remember the last time I ever got that much sleep. Finding my mojo to run alone, has been hard to find. The desire to race is even harder to find. Otherwise feeling like a million bucks, just can't get excited about running. It seems a lot of people this year are feeling similar. What is going on!?
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 miles, 10:26AP. I've taken the past couple of days off from running. The other day when I was slack lining, I got the back of my leg spanked as I fell. Now I have internal bleeding, some might call it a bruise. Time off from a bruise! Huh, somehow it affected my fitness, too.
Instead, I'm going on a bike ride with the kids.
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Brooks Ghost 6 MINT Miles: 1.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7 miles slow down Main Street. I am thinking of doing Big Cottonwood Half instead of the full this year. I am going to work on a workout calendar today to see if I can spark some excitement.
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Brooks Ghost 6 MINT Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 mile walk around the neighborhood with Stephen. Lots of talk regarding pros and cons of moving to various places for work next year.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| This morning I ran up to Davis Blvd, up around some neighborhoods by Lewis Park, then up Indian Springs road. I walked mostly up the hill so I could look at the houses and land they were on. I continued up to Bountiful Blvd then ran past the temple down 400N. I was able to get some good downhill and speed without pushing much. Last miles were 6:46 and 5:50's.
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Brooks Ghost 6 MINT Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| My legs feel a little trashed from yesterday's hilly route, as well as a sore knee from last weeks slack lining accident. The back my leg looks funky with bruising, but the real annoying feeling is coming from the front of the knee. I put Kinso tape on my leg last night since it was aching. It seemed to help a little bit today. I met Andy at LPT for our usual eight miler. We both wanted to take it easy, especially since he just ran a great race last Saturday. For some reason, our pace ended up being not too far off from usually runs. I was tired though, 7:44ap.
http://connect.garmin.com/activity/527573114
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Brooks Ghost 6 MINT Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.20 | 4.00 | 0.00 | 0.00 | 6.20 |
| Easy progressive on TM at 0%
9:00, 7:40, 7:25, 7:15, 6:58. 6:44.
I was glad it felt easy given the days I've taken off and the junk food I have devouerd this week! I wanted to do more, but decided to stop and not overdo it since I was meeting up with people for the next few days.
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Brooks Ghost 6 MINT Miles: 6.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| LPT with Andy. We were a bit springy today, than usual. Felt good.
8:09, 7:59, 7:33, 7:37, 7:14, 7:13, 7:13, 6:51= 7:27ap
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Sketcher's Go2 Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 2.00 | 0.00 | 14.00 |
| I had the time of my life running the 2nd Annual Timpendance run with the Wasatch Mountain Wranglers. Since our kids are out of town, Steve was able to come and tag my brother Adam to come along with him. Craig L., had a drawing for some prizes at the beginning and we each got some cool stuff. We started at 9:30pm and ran to the top. I ran with Jennilyn and Steve Froggly for most of it, but there were so many people around, and it switched up a lot. I was grateful for Scott W., for helping me out and giving me safety tips. It was very steep and slippery at the top with the snow. I can't help but to wonder what it would have looked like in the day. Ben Light was at the peak with some bacon for everyon! We took pictures at the top and celebrated with hugs and hi-fives (okay, mostly me, I had never done anythign like that! I was by far more excited than most of the others, lol!) I ran down with Scott W., for part of it and my brother in law Scott Summers for the rest. The last miles really dragged by as my light became dim and the hidden rocks were plenty. We ended around 1:30 to a BBQ in the parking lot. We didnt stay, since Adama and Steve had ended thier hike 2 hours earlier and were sleeping in the car:) It was hard but so worth it. I can't wait to do it again!!
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Brooks Trail Miles: 14.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 3 miles with Steve around the Stadium of Fire. I thought I would be sore today from last nights Peak run, but I'm not. Although my arms a little sore from climbing.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today we walked around Daybreak to look at the communities. Who would have known it was a wonderland out there? Wow.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.09 | 0.00 | 0.00 | 0.00 | 8.09 |
| 7:36 ap w Andy on LPT. And we saw a guy that was wrapped right I a blanket that looked dead. I checked for breathing... Shoulders were moving, but he looked dead.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 10:00PM- Legacy Parkway trail midnight half marathon. Andy and I paced the 1:50 group. It was a lot of fun, but it sure strange running in the dark of night. I think we came in about 30 seconds early at 1:49:31 for 13.04 mi., but the course measured short. I came home with a sore left knee and right big toe tenderness, which feels like a bit of tendinitis. Made an appointment with the podiatrist earlier today that will take place in a couple weeks. But as I write this now, days later, it's not feeling so bad. My left middle finger on the other hand has got some issues, for the past seven months. Two young for gout, I think (or is it associated with diabetes?) and seemingly young for arthritis, but then again I guess that come anytime. Who knows. Good thing my finger doesn't hold me up as far as I'm concerned. Weeding my garden on the other hand....Feeling a bit decrepit!
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Brooks Ghost 6 MINT Miles: 13.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| 2 mi wu on TM
Change of pace 2 miles with one minute at marathon pace alternating with 30 seconds at 5K pace, 6:53/6:00. Felt pretty easy considering my lack of training for the past month.
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Brooks Ghost 6 MINT Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 2.00 | 1.00 | 8.00 |
| 6am- Andy and I decided to go run up on Davis boulevard since it has been a while. The place was a little bit picked up for the first half but I think we were both trying to push the AP a little to challenge our average pace from past runs earlier in the year. 7:24ap which is about 6 seconds slower for an average pace than one other run done in October, however I did some intervals with that last workout. For a standard progressive run, it was good pace for this route. I was also happy the pace didn't feel too taxing, until the last half-mile but even then, it wasn't bad. It was quite warm outside! Quite content with these runs, especially since My running goals are quite loose at present.
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Brooks Ghost 6 MINT Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 530am- 6.5 miles with Jennilyn E., and Scott W. up Grandeur. First time, it was a beautiful morning!
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.78 | 0.00 | 0.00 | 0.00 | 6.78 |
| Main Street 8:49ap
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Brooks Ghost 6 MINT Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles on TM
8 1x20 PT exercises
PT excercises were hard for me, I need to start doing them regularly again. I problably won't.
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Brooks Ghost 6 MINT Miles: 2.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| LPT with Andy. Last mile 7:10 without noticing it, which is nice. 7:44ap
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Brooks Ghost 6 MINT Miles: 8.00 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 1.00 | 1.00 | 0.00 | 7.50 |
| Main. Pushed last two miles, part on hills, 6:39 last mile.
1.5 miles with Emily
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Brooks Ghost 6 MINT Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 minutes of basketball, playing "speed"with Steve, Adam, Matt, Emily, Ashely and a few older kids. I haven't played basketball or shot hoops since junior high gym class. I was surprisingly better than I thought, and won several rounds or was runner-up. I hardly missed a shot ..and was wearing a Levi skirt! Again, the surprise was evident from all:)
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 2.00 | 2.00 | 12.00 |
| 7:45am-6 miles down Main Street at 8:12 pace. Stopped to get a drink and took a GU, then ran:
2 miles at 6:39 and 6:45, with 2 min rest
1 mi at 6:15 with a one minute rest
800 m at 6:00.
(5K at 20:02)
=10 mi @7:24ap
2 mi cd
Felt good today considering how out of shape I've been lately.
|
Brooks Ghost 6 MINT Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles with Karen down Main. The amount of whistles, hollers, and men hanging half thier bodies out of thier car window's, were many this evening. I've never had that problem before. Karen was wearing a cute skirt and the men couldn't resist. Who knew Main Street Centerville was filled with so many testostone filled men. We decided to run up to 400E in the construction zone so we could talk and carry on a conversation.
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Brooks Ghost 6 PINK Miles: 6.00 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 3.00 | 1.00 | 1.00 | 9.00 |
| 6:45AM- Davis Blvd. Overcast, windy, 80% humidity, 66 degrees but the wind made it feel cooler, which was nice. Ran up 400 N to Davis Blvd. First mi up was around 11:00 mins.
Turned around for an impromptu progressive run for 4.66 mi. Took a bathroom break half way at Lewis Park. Splits were 7:38, 6:59, 6:52, 6:27, 6:05 (.66)= 6:52AP. Overall, it felt felt pretty effortless for the pace, even with a decent headwind on the way back. I didn't start to feel it till the last mile, which was downhill.
The time passed quickly chasing a speedy HS boy, who passed me at a blazing speed. I stayed on his tail to keep a steady pace. After a mile, he stopped and gasped for air on the side of the street for about 5 seconds until he turned around and saw I was right there, then he picked it up again for another mile before stopping altogether. I'm happy with the splits becuase it didn't think I was going too fast:) Felt good overall- yet flubbery. 8mi@ 7:32ap.
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Brooks Ghost 6 MINT Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 with Matt W., and Scott W. to Twin Peaks.
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Brooks Trail Miles: 10.50 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 2.00 | 8.50 |
| 645am- easy 4.25 down Main. Turned around and did Fartlek, 7:17ap back.
8x60 @ 5k pace with 2:00 active rest
5x30 sprints with 1 min active rest
Felt okay, but sluggish to get to top speeds.
I always like Main because you can always get some added hill work in that mimics most hills on a course,. Lots of gradual long rollers that aren't too taxing upfront but challenge your mentality.
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Brooks Ghost 6 MINT Miles: 8.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mile walk with Steve and Lucy.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 2 mile walk with Celeste
1 mile with Steve
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Brooks Ghost 6 MINT Miles: 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 1.00 | 1.50 | 2.50 | 9.00 |
| 7:00AM- 9 miles total on Davis. 86% humidity but felt cool outside.
I felt good today, even from the start.
Ran up to Davis, then turned South to the end- 10:15, 8:06, 7:45, 7:49, 7:10 (.40).
Turned around and ran change of pace 800's. I started off wanting to do 10k pace, but changed my mind half way to hmp due to the course. This hilly route is hard to run in the 6 min range for any given mile, so I went more realistic. I also knew the splits would be uneven so I went by effort.
6x800 Continuous, alternating between mp and hmp=4 mi @ 6:18AP
3:00, 3:27, 3:07, 3:30, 3:13, 3:29, (2 min drink break half way)
1x1mi @ 5:43 downhill
*8 mi@ 7:03ap on Davis Blvd, so happy with this overall!
Getting aches, time to retire Mint Ghosts.
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Brooks Ghost 6 MINT Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LPT with Andy, nothing special. 7:58 there, 7:25back. It was humid! 7:43ap
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Brooks Ghost 6 PINK Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Day off from running. Instead, I focused on another hobby. I made Twix cupcakes that took me exactly 3.5 solid hours to make. Then I made a fresh pasta meal that took another 1.5 hours. I cooked from 12:30 to 5:30! Nothing sounds or tates good after a day of cooking, not even my creations. Steve loved them and so did the neighbors. I enjoyed the outlet.
1.5 mile walk at night with Steve and Lucy.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.50 | 4.00 | 7.50 |
| 6:30 AM- Hill running day. I ran down to 400 E, then turned back up East to avoid construction. Then ran down to Main Street. Stopped at Pheasant Brook to look at the frogs in the pond. Then I ran to Chase Lane and headed up East again all the way to the top, or the turn off to head North on BST. Made my way towards the waterfall, but decided to turn around. 1.5 miles of a steep uphill climb. I decided to get some downhill pounding on the way back and push the uphills too. Ran back down and turned on 400E, and back home.
My mind wasn't totally focused. I was too distracted with my "to do" list at home. I'm leaving to a running retreat in Napa tomorrow for a "Podium Retreat with Kara Goucher." Hoping to get some inspiration and just have a good time. I also get to meet and room with fellow blogger, Toby for the first time!
3 mile wu
1x1.5 mile steep hill climb (slow but breathing hard)
1x 2.5 miles @ 6:07 (down), 7:04 (up/down), 7:09 (up) =6:42 AP
1x60 sec uphill sprint/60 sec rest
5x 20 sec uphill sprint/ 30sec rest
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Sketcher's Go2 Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Traveled to Napa, California today for Podium Retreats with Kara Goucher.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 45 mins Pilates with Tracy
5 mile run with Kara Goucher and group
30 mins core work with Kara and Adam. Loved the exercises!
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Brooks Ghost 6 PINK Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Nice run in Napa's vineyards with Tish Hamilton, executive editor for runners world. We both passed each other, running single, and I decided to turn around and run with her. Every once a while we would pass her cameraman, taking shots, which was fun. I loved her calmness.
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Brooks Ghost 6 PINK Miles: 5.25 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 2.50 | 1.00 | 1.00 | 8.00 |
| Met up with Andy on Legacy Parkway Trail. I wasn't feeling it this morning. I felt cardio wise out of shape and I had a hard time breathing. Must have been from traveling and the change in altitude from California? Not sure. I felt very flabby too. This was no shocker. My diet has fallen off the bandwagon as I haven't been racing this year. Time to get it together again, whether I race or not. I also want to focus on more cross training with core, Hiit and Pilates. It will be hard to incorporate these on a regular basis, aside from running so I'll start really small.
I've really enjoyed my hiatus and it was just what I needed. However, I need some accountablitly or I might get in trouble. Some things just need to be said out loud.
8 miles 7:20 AP- 8:11, 7:57, 7:49, 7:35, 7:06, 6:54, 6:55, 6:19. Felt better after turning around at half way, but last mile felt like a push and my HR reflected that at 96%/max. Go Tara.
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Sketcher's Go2 Miles: 8.00 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.75 | 0.75 |
| AM- 45 mins of Pilates and core work.
PM- walked to the church and ran .75 mi grass hill sprints with my dog, while the rest of the family played frisbee.
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 2.00 | 1.25 | 1.25 | 9.00 |
| Ran a slow mile up to Davis Blvd. Ran to the end averaging 7:59. Ran a progressive run home, averaging 6:55 on the way back.
7:44, 7:11, 6:58, 6:08, 5:34 (.27)
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Brooks Ghost 6 PINK Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 3.50 | 2.25 | 0.50 | 12.25 |
| Ran easy down Main, then turned around at the city building. A little faster on the way home averaging 7:20's.
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Brooks Ghost 6 PINK Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.75 | 0.00 | 0.00 | 0.00 | 2.75 |
| I've been camping this weekend at Lambs Canyon for Young Women's Beehive camp. I took the girls on a short hike this morning. I feel exhausted, but had a great time.
pm: 2 miles, tired legs.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 600- LPT with Andy and Kam. We decided to head south since the wind was blowing so hard. We ran 4.5 miles with some of the strongest winds, I have ran in, in a very long time. It was almost impossible to talk and hear the other person or yourself speaking. We averaged just under 9:00 AP, but with effort. I felt pooped with little determination to turn around and take advantage of the tailwind. Unfortunately, there was hardly any tailwind after the first 1/2 mile, except for a few intermittent, gushes at our backs, but It was definitely easier coming back at 7:45ap.
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at Mueller Park with Allie. I'm really going to miss her.
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on Davis Blvd.
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Purple Kinvara Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.75 | 0.00 | 0.00 | 0.25 | 6.00 |
| 8:00PM- 6 miles on Main with Karen.
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Purple Kinvara Miles: 6.00 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| LPT with Andy. I crunched a slug. Ewwww! 7:43 ap
Today I taught my son how to ride his bike. He is great but I still don't dare leave his side, so lots of running all day up and down the street. Interval work, even.
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM- 6 miles down Main. My new glow-in-the-dark shoes killed my feet!
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| 5:45am- 8 miles in the 7:50's, then pushed 4 miles @ 6:54ap along Main.
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Brooks Ghost 6 PINK Miles: 12.00 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.50 | 0.00 | 8.00 |
| 8 miles on Fire Break Trail. Crossed by several waterfalls. Some quick sprints at the end. Legs were tired when I got home, I could barely mow the lawn! Geeze.
pm- Family kick ball!
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| LPT with Andy. 7:42ap. Very tired this morning. I took A Benadryl at midnight because I was having allergic reaction to lotion. I knew it would mess me up the next day since I'm so sensitive to it. I felt like a zombie this morning as a result. We ran our regular 8 miles, with 7:10 for the last mile. It felt pushed. It's darker and colder than usual. Halloween is coming !
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 9:00pm- 6 miles with Karen and new girl Mindy. We walked a little in the fifth mile but so glad to have company!
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Brooks Ghost 6 PINK Miles: 6.00 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| I have been so excited to pace Scott W. for the Wasatch 100 today. I was invited to a BBQ last night at Matt W.'s house, along with some other runners and their pacers. There I met new friends and soaked in all the advice I could get. I knew I could cover the distance and be fine, but I really wanted to be a helpful pacer in any way I could. I owe Scott so much for mentoring me this past year on the trails. He and his friends have been so good to me, even when I have been trailing behind, huffing and puffing.
I was a little nervous about the heat. We would be running exposed in the hottest time of the day, for several hours from Big Mountain to Lambs Canyon. I've never really given much thought into hydration before, because I have always planned routes with water. I never carry water with me, either. We expected to be out there around 4 hours with one pit stop over half way into the run. I ended up going to Wasatch Running and buying a Nathan hydration running vest with a 2L capacity. I also had an additional 10 bottle stuffed in the front of my vest. I grabbed a few Gu's and ran out the door.
Steve was nice enough to take the day off to transport me to the different locations. We drove separately to plant a car at Lambs, but had issues in the canyon. Our sweet 1998 Minivan had other plans and died. We pushed it off to the side and left it to die, I needed to get to Big Mountain! Steve dropped me off a couple hours early and left- I waited with Aaron W (pacing his brother Matt who was with Scott) and his sister-in-law, as we waited for them to come in. I was happy to see the temps cooler than expected, but still hot. We also got lucky with some cloud coverage at times.
Scott and Matt came through the station looking good. I immediately went into robot mode and grabbed his bag and handed him over a couple of ice waters. I filled his bottles and tried to anticipate his needs, the best I could. They looked great and were in good spirits, especially for having nearly 40 miles under them!
The next 4 hours was really fun, at least for me. Aaron and I cracked jokes and sang lots of songs as we ran up and down the trail taking pictures, talking to others and helping Scott and Matt. Scott was having a hard time with the down hills, due to blistering feet. Although cooler in years past, it was defiantly still hot. Scott was able to keep his fluids down for this part and was a good sport staying up on his nutrition and hydration. It was clear that he definitely knew what he was doing.
We met some fun people along here, namely DJ and Kenzie. They were awesome and we had a train of fun runners as we passed the half way mark in the race. At one point, we took a sharp turn off the trail up the mountain, something DJ has missed and ran ahead. Aaron chased him down, sprinting up another mountain and yelling. They eventually got back on track (rather fast) with neither one of them out of breath. That alone was amazing. The scenery was breathtaking! The fall colors on the Aspens with a lake in the distance, was just incredible.
Filling the time was not tooo hard, but maybe borderline annoying at times. Scott told me to practice my gabbing skills, to take his mind off the race. I tried to find things to talk about and told lots of dumb stories. Then when I had nothing to say, I just talked...about anything. "Oh, a bug! This is fun! Are you okay? We're doing good! Look at us, a choo choo train! Choo Choo!" When I got annoyed with the sound of my own voice, I sang : Gangsters Paradise, I Feel Good, Let it Go, The Sound of Music, as well as a few jute box favorites. I even joined Aaron in a duet of this. I tried really hard not the be the most annoying sound in the world... despite, the guys had a great spirit and were really moving on this section.
We made it to the Lamb's Canyon aid station. I saw lots of familiar faces there and Scott and Matt had a ton of support. I passed my pacing duties off to Jennilyn E., who is a natural and was going to pace the final 50 miles with him. They went on to run into the night and Scott and Matt finished with a Wasatch 100 PR in a time of 28:29:12 Amazing! I walked away so inspired by these athletes. I couldn't believe their good attitudes and the level of commitment they showed. I loved it!
|
Brooks Trail Miles: 14.00 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.75 | 0.00 | 0.00 | 0.75 | 5.50 |
| PM- Easy with Karen. Picked up the last uphill for some effort after dropping her off.
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Brooks Ghost 6 PINK Miles: 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| LPT/ Andy run. 7:34 ap. Last mile picked up a bit and hit just under 7:00. Wet and dark, but felt good.
I also joined Strava. Lots of things to analyze, distract, and stew over. I may be hooked.
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Brooks Ghost 6 PINK Miles: 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 930am- Rock-a-bye run with Allie. I wish she was moving into my basement instead. What a good friend.
My right gluteus has been screaming at me for the past few days. I tweaked it on Friday's Trail run. Steve dug his elbow into it last night, which painfully fun, but less fun this morning. The pace started around 8:00ish and naturally found its way down to 7:00, at one point. I couldnt figure out why I was getting tired. The wood chips were especially sloggy, but nice and gentle on my tender buns.
After the run, we walked a lap to visit a bit more. She's on the countdown to TOU, quitting her job, moving across the country and reuniting with her lover, all within the next 17 days. Go Allie.
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Brooks Ghost 6 PINK Miles: 9.00 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day, sore bun.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ive taken the past several days off to give my hiney, (hinee, hynee, hyknee, high knee?) a rest. I think I'm good and ready to go again.
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 1.70 | 0.00 | 5.20 |
| Up to Davis Boulevard then ran 1.7 mile tempo (6:30's) to 1800 S. and turned around. This run through my hip out of socket. Excellent.
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Brooks Ghost 6 PINK Miles: 5.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 6:00am- LPT with Andy. Breathing harder than usual. 7:37 ap. It's getting dark out there, folks.
OH! And there was a skunk that ran to the side of us for a of couple seconds! There was a quick little sprint somewhere in the middle of there.
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Brooks Ghost 6 PINK Miles: 8.00 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I've been going to the chiropractor for the last few days to get my tale end in gear. Took some days off to bring down some inflamation. Small test run today with a little walk at the end to take in the sunrise. I'm looking good. Off I go.
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Brooks Ghost 6 PINK Miles: 2.00 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LPT with Andy. Felt good today, easy 7:47 ap.
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Brooks Ghost 6 PINK Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Sprained my ankle on A morning trail run up to the twin towers with Scott. Bummer.
|
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| |
Brooks Ghost 6 PINK Miles: 2.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Slow miles with walk breaks. My ankle was super onery this morning.
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Brooks Ghost 6 PINK Miles: 5.50 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| I took a week off from a weak ankle. I bought three different braces for it. Some were too stiff, some not enough support and some just dug in. Sounds like a bra fitting.
9:00pm- Easy 5.5 test miles with Karen down main. It hurt a little -better than a lot. We finished at her house and layed on her front lawn while we talked about doing all sorts of exercises but we ended up just doing a set of 25 sit ups. Then we laughed for a few minutes and counted that as a second rep of ab work. I came home and said lots of prayers that my ankle would feel good by tomorrow for psudo tempo tuesday. I like those days.
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Brooks Ghost 6 PINK Miles: 5.50 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 slower miles with Andy. I was breathing like it was a real tempo. That was really scarry. Happy Halloween to me. 7:45-50ap
The rest of the day I put in a good effort by prepping for the Relief Society carnival I was in charge of. Most my efforts were sitting and breathing hard while twisting animal balloons. By the end of the night, I had serious body oder.
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Brooks Ghost 6 PINK Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles with Karen on Main. She wanted to push a little bit more today, felt nice out.
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Brooks Ghost 6 PINK Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Main Street with Karen.
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Brooks Ghost 6 PINK Miles: 6.00 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 with Andy. Last four @ 7:26ap. Hard to run faster in the dark, nowadays.
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Brooks Ghost 6 PINK Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| main with Karen.
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Brooks Ghost 6 PINK Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 11:30 AM- Today I met up with Scott W. at the Capitol to run City Creek on the road. The weather was perfect and the colors were beautiful. Lots of runners out. About two miles into the run, some runners were coming down the canyon telling us that there was a cougar or Bobcat sitting in the middle of the road, just ahead. We thought it was strange since they look very different, but Scott really wanted to find out for himself so I followed. We looked around the creek and up the hillside and heard rumblings, but never saw anything. Scott headed up the hill side looking for it and again I followed. I wasn't nervous becuase he wasn't:) Alas, we saw nothing and kept heading up the canyon then turned back down. Such a nice and relaxing run. I love running on fall afternoons! 8:45ap
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Brooks Ghost 6 PINK Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Somehow I got looped into throwing a very large baby shower. I was called into the Relief Society presidency last month and since then, the requests have been intresting. Since our ward split last month, there are two wards basically coming which made for 100+ invites! I can't remember who thought that was a good idea, at least it's not at my house. If anything, this new mom will get a 100 presents, which will be nice for the couple.
Recently, we've have had a lot of issues in the neighborhood with vandalism and theft so we started a neighborhood watch program. One guy at our last meeting talked about shooting perpetrators on his property, despite the officer advising him not to. I'm not going to lie, after that meeting, some of the old people here scare me. This week especially, everyone has been on high alert.
Karen and I ran and delivered the invites at 6:30AM. We looked like the perfect criminals running up to houses in the dark with our headlamps, fiddling with thier door knobs, then running off. Lots of barking dogs and motion dectectors going off. My efforts to go undected were in vain. I was careful to turn off my lamp, quietly walk up to thier door, gengerly strech the rubberband over thier knob (without jiggling it!) then a dog would bark and I would scream. It was ridiculous, but a good time.
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Brooks Ghost 6 PINK Miles: 3.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.25 | 1.00 | 2.00 | 2.00 | 8.25 |
| 6:30AM- Progression intervals down Main Street. I didn't intend to make today a workout, but glad I sped things up at the end since it's been months since I've ran anything under 7:00 pace. I was held up a little on the last mile from a lady asking directions to a yard sale, but I never stopped, instead I sputtered out breathy directions, that seemed right at the moment. Started easy and finished hard.
Quick 2 mi wu- 7:53, 7:44
Progressive 2X2 miles @ 7:18, 7:09 (3 min rest) 6:58, 6:34= 6:59ap
2 mile cd climb (that never really cooled me down:) 8:27ap
8 miles total= 1:00:15
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Brooks Ghost 6 PINK Miles: 8.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6:00AM- It's getting darker and cooler in the mornings. Before we know it, snow will start creeping upon us.
Easy pace along LPT with Andy. It's nice to have this staple for the week. It's turning into my longest run of the week, which is scary. 7:59ap.
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Brooks Ghost 6 PINK Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 10:45AM- I met up with Matt W. and Scott W. for a lunch run up and down City Creek Canyon, for an enjoyable 7 mile jaunt. 9:14ap
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Brooks Ghost 6 PINK Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.60 | 0.00 | 2.00 | 0.00 | 16.60 |
| 6:00AM- Ran with a fun crew up the Ave Twin Peaks with Scott W., Craig L., Matt W., Ashley R., Zac M., Brent L. and Robert W. As usual, I as panting for air in the first mile, then got used to it. We had a quick pace up and down since I was anxious to get home and get the kids ready for school:) 1:56:49/ 11:36ap. I think this was my fastest time on this route!
7:30PM- Night run with Karen down Main Street. We were a couple of slugs. She was tired from the SOJO half and I was just a slug from the morning run. She was nice enough to stop at Walmart with me to buy some much needed essentials for my trip this weekend- fingernail polish. 6.5 miles 9:51 ap
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Brooks Ghost 6 PINK Miles: 6.50 | Brooks Trail Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crazy cleaning marathon for my MIL to stay with our kids this next week. Steve and I leave in the morning for our flight to Maui! At the end of the day, I am spent! My house was that dirty.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveling day and traveling back in time...4 hours. Lots of zombie walking and forcing my eyelids to stay open. Excited for a full night of sleep and to get some scenic running in this week.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 3.00 | 1.00 | 6.00 |
| 7:30AM- Beach discovery run. The route was very hilly and sandy. I had to walk in certain spots, but a good workout. A workout where the pace doesn't reflect the effort. Easy two miles, then pushed the next three to 7:40-50's and last mile at 6:29. I kept my watch going to take my HR and was only in the 80% range. Weird, cause it felt much harder. 8:15ap
Afterwards, I got cleaned up and was able to locate an LDS church. It was a beautiful church with full seats. The speaker was a riot- at least I thought so. I was the only one laughing out loud, which I think was appreciated by the speaker;) He said something about the devil aiming in between our loin cloth, to take us down. I wasn't sure what he was talking about before, but that set me off for the rest of the meeting. Eventually Steve joined in and we had to avoid eye contact the rest of the meeting to stay reverent. After sacrament, 80% walked out the door, leaving 10 others in Sunday school. It was so quiet and no one was answering any questions. We couldn't imagine the class spitting in half again for Relief Society and Elders, so we ran out afterwards. Everyone was so welcoming and it was a great experience.
We are staying at the Makena Beach and Golf Resort in Maui. We wish we could afford this regularly, but Steve's work flipping the bill for a work convention he is presenting at. We keep pinching ourselves and giggling like children (even outside of church.)
So far while we've been gone, my MIL has had her hands full. My four-year-old ran away at Walmart. After a frantic search, then a code Adam and a call to the police, he was discovered hiding in the bra rack. Oh my. Then my daughter's play practice ended and hour early so she decided to walk home. My MIL couldn't find her anywhere and about had her second heart attack. Hopefully the rest of the week is better. ah!
This morning I ran along the streets and found three different beaches. Some were more secluded than others. I also spotted a bird sanctuary reserve nestled back in the State park. I stumbled upon it after a significant hike. The only thing marking it was a rusted over sign, barely visible from the street. I was excited to see several shells in the forestry area. I collected a few, only to return back to the hotel and see snails inhabiting the same type I had collected. Gross, I collected snail shells! I can do that in Bountiful.
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Brooks Ghost 6 PINK Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Lots of running intended, but only ran .5 mile. Then decided to walk another 2 miles. More exploring than running today, but made up for it at the beach.
When I asked the concierge where a secluded, private beach was, she gave me a look, I thought. Then she pulled out a separate map, that seemed tucked in a private place behind the desk and said, "oh yes, I have a couple of those for you." I have to admit, I was suprised. Usually in these kind of places, nothing is private anymore or hidden. She had three places which she circled on the map and gave specific directions on how to access it. She made some sort of joke about people taking off there clothes, but I thought she just meant couples did when they found it in the privacy of themselves. I had no idea.
Steve ended up getting out early today from his conference so I picked him up and told him I had a special place to go snorkeling. The last time we had found one of these gems was when we were on a similar trip in Kona and landed on a black sand beach all by ourselves (in fact, that is where my profile picture was taken:). So we headed out and drove to the spot. On of the biggest beaches here is called the Big beach. Clever. Anyway, we needed to access this secluded beach via access of this beach and climbing through a small crevice of a hill to the other side. We kept seeing people coming in and out of this spot and wondered if everyone else knew of the secret. We summited the top of the climb and looked out over the ocean. There were lots of trees, but we could see lots of canopies and umbrellas planted on the beach. The beach was maybe 100 meters long and filled with people. Not so private, but secluded, yes. I look out and my eyes hone in on this man with his back turned to us in the water. I was sure I saw his backside and turned to Steve and said, "oh no! That guy lost his shorts!!" The guy turns around and I also turn around. He didn't seem to care, like at all. We shrug our shoulders and decide to go down onto to the beach to claim a spot. When we get to the bottom, I'm trying to not look at that guy so I keep my eyes down and start telling Steve that I was sure that guy was on his way out. We look out on the crowd, and EVERYONE IS NUDE. Mom's with children (!), men, old and young. That was a first. We turned right around and decided to ride the waves on the Big beach instead. I've heard of these beaches, but thought they only really existed in Nudist colonies, third world counties and in Europe. Add Maui to the list. We are hesitant to try out the other two beaches.... but I guess if things get boring around here, there's always that.
We snorkeled and road the waves for 2 hours, then headed into town for some shopping, and ice cream for dinner.
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Brooks Ghost 6 PINK Miles: 2.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 3.50 | 6.00 |
| The sun was too hot by the time I got out by 7:30AM, so I decided to run on the TM for an introduction-to-speed-again-workout. It was nice to have water handy without having to carry it. It's been a long time since I've stepped on the TM or ran in the 6:00 or below range. I expected to taste pennies by the end and just got it done.
2 mile warm up (8:30ish)
10X 400@ 1:32 (1/2 rest)
8 X 200@ 4:57ap (60 sec rest)
.5 cd
Followed by 15 mins of weights focused on arms and core.
The workout turned out to feel moderately hard, about where I expected my fitness to be... but I did not taste pennies!:)
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Brooks Ghost 6 PINK Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Sick with head cold. Darn it! Walked and ran 4 night miles with Steve. Mostly walked. I was out of breath, it was embarrassing.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off from running again to warn off getting more sick. Lots of snorkeling today. So stuffed, I didn't even need my snorkel gear. I also road a great white shark.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveling home. Walked around a jungle before, so some movement.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 1.00 | 0.00 | 0.00 | 6.50 |
| Night run down Main with new blogger Karen. Pushed the last mile to mp and I was overly tired. 8:40's ap
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| LPT with Andy. Same 8 miles that we like to do. I slowed us down quite a bit!
3.5 hours of sleep x2 nights in a row. Hawaii time! Needless to say, I still have an annoying cold. I'm hopeful it was that combination that led to this ⇒
8 flat miles at 7:58 ap and 93%HR. And it felt like it. I wanted to turn around 3 miles in to it, but held on. By the end it felt like a 5k cardio wise and a marathon physically. It was awesome.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Sort of a last minute lunch run up to the Twin Peaks with Scott. I was breathing harder than necessary and asked him to walk once. He gave me a hard time because I always talk about trail running being an "off day" or "cross training day." But the truth is, is that there are days where it is just as hard as interval work for me, and I'm the only one breathing through a ventilator, strapped to my back.
After the run I noticed my buns are a little sore. It's been awhile since I've been on a stair stepper. Time to step it up, sometime.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.50 | 0.50 | 0.00 | 11.00 |
| City Creek with Scott. Quiet an astute sashay with one digger. Ran up for 5.5 miles on the trail, then back down on the road. The down hill allowed for the pace to sit comfortably in the 7:30's ap. We decided to give a final push (6:10) with just under a mile to go. It felt so good to get some leg turn over on the downhill! Made me hungry to race. 11total @ 9:15ap
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Brooks Trail Miles: 11.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.25 | 0.00 | 0.00 | 0.25 | 13.50 |
| 6:00AM- Met up with MVH and Scott. It was good to see MVH out since he's been injured this year. You know someone's the real deal when they show up and smoke you at their worst!
We met up on I street to make it up to Twin Peaks by sunrise. MVH wanted to test out his drone, but the weather was rainy, windy and hailing. Sometimes we could hear each other speak. Despite the elements, it was a fun run with good advice.
The trails are getting just a little easier these days.
PM- 6 miles with Karen. We had a sprint to the finish and she smoked me.
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Brooks Ghost 6 PINK Miles: 6.00 | Brooks Trail Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| 8 miles with Andy. Tuesday's therapy session was nice. It was cold, I almost made a snowman with all the frost. 7:20's for the last half. 7:42ap overall.
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Brooks Ghost 6 PINK Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I planed on getting a lot more mileage toda, but the gym tour took forever. Partly because they offered free coins to their massage chair, which seemed to be more important at the time. Then it didn't stop there, they gave me more coins for the Hydro massage bed. I pretty much spent all my workout time getting massaged by robots. 2 miles on the TM around 8:00ap.
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Brooks Ghost 6 PINK Miles: 2.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice early run up Mueller Park with Scott. Snow on the ground all the way up, but it was run-able the entire way. We ran up toRudy's Flat with plans to go down North Canyon, but decided to run back the way we came since it was dark and we didn't get to see the views! I guess there's some sort of cave turn off on your way back down towards North Canyon. I'd like to do that one next. We also ran into Twinkies and a couple Farmington trail friends. I've never been up there in the winter, beautiful! Great run this morning. 2:18:00
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Brooks Trail Miles: 13.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 1.00 | 0.50 | 0.00 | 6.50 |
| 6.5 miles at the judegement free zone in Bountiful with karen and Steve. 8:00ap
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Brooks Ghost 6 PINK Miles: 6.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 19 degrees, "feels like"10 degrees. Frozen garage door, many layers, robotic movements with Andy at LPT, hard last mile @ 6:42 . Discovered the ventriloquist secret- a frozen and numb face. Phone was frozen in car. 7:47ap overall.
For many reasons we have not taken these days very serious, but just use as motivation to get out. Sometimes once every 5 weeks or so we decide to push the last mile. Otherwise, we just get it done and add it to our mileage for the week. Lately, its been the fastest I have ben running all week. My how things change.
Last 4 miles average pace comparisons (for my pointless records)-
9/2- 7:25
9/9- 7:12
9/16- 7:21
9/23- 7:31
9/30- no run
10/7- no watch
10/14-7:26
10/21-7:40
11/4- 7:45
11/11- 7:25
11/18- 7:19
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Purple Kinvara Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.80 | 2.00 | 3.00 | 2.00 | 10.80 |
| Today I ran at 9:00am and it was so nice! First, I ran up to my daughter's school to drop off her lunch then continued on to Davis Blvd. The first mile is uphill and while I felt fine, my Garmin indicated that my recovery was "fair." I haven't ever seen anything but "good." My heart rate was already at 85% after the first mile, but whatever, I was there. (9:13 mi)
A few short stop and go's for traffic, but it wasn't terrible. I decided to pick up the pace mid-run since I knew I was crossing a Strava segment. For some reason I thought it was a mile, but it was only .4. I pretty much ran harder and longer than I needed to, but I got the course record, which was the goal:) Ran back home and picked up the last downhill mile.
It felt moderatly hard overall. I'm happy with the pace for this course. I have always had a goal to average 7:00 on Davis, but have never been able to quite hit it. The ups and downs plus the traffic make it hard to go steady for a desired pace, but I think today's the closest I've come to that!
6 mi 42:22, 7:03ap
7:20, 7:24, 7:13, 6:46, 7:21, 6:13 (downhill)
PM- 3.3 mi at judgment free zone. Fun to run with Steve beside me on the TM. 8:30 ap
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Gray Go2 Miles: 3.30 | Brooks Ghost 6 PINK Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 5:45am -Mueller Park cougar tracking. 3.5 hours of sleep. Snooze.
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Brooks Trail Miles: 10.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 1.50 | 2.00 | 0.00 | 5.50 |
| 9:30am- TM workout at Planet Fitness
Splits- 7:30, 6:20, 6:20, 5:55, 7:05
5 mile continuous run= 1 mi wu+ 5k@ 19:05+cd (last mile was a little faster for a cd since I sprinted the first part and the last part of the mile)
5k change of pace every 60 sec between vo2 max and marathon pace (5:22-6:53)
5 miles total in 33:10 (6:38).
Overall felt really good about this one. Felt lots of energy from the start. Second good workout of the week - good for boosting my confidence in running fast again.
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Brooks Ghost 6 PINK Miles: 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 3.00 | 2.50 | 8.00 |
| Treadmill 8 mile progression run in 57:54 (7:14ap)
8:10,7:45,7:24,7:21,7:05,6:55,6:43,6:41
Felt a little harder than I would have liked, maybe more mentally. It was super boring!
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Brooks Ghost 6 PINK Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Me, Stephen and Conan O'Brien at the no gymtimidation zone. I walked a lot.
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Purple Kinvara Miles: 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| This morning I was given an insiders tip that Walmart would be carrying .22 shells by 7:00am. I woke up extra early in line, waited 20 mins and was told just kidding. Steve would love these for a stocking stuffer. I had no idea these were hard to come by. Lamerz! So I just walked around Walmart and bought lots of candy.
9:30am- 11 beautiful and (super) muddy miles up City Creek trail with Mr. Weseman and Mrs. Body Odor.
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Brooks Trail Miles: 11.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Oh my, today was fun! I met Craig and Scott at the AF park and Ride, then carpooled to Squaw Peak. We had a discussion on the way up about the important things to pack in a vest. Criag made light of Scott carrying a first aid kit, then minutes later, Craig gashed open his head on a low-lying branch. He was intent on continuing forward, even though he clearly needed stitches. Good thing Scott had a butterfly Band-Aid in his pack :-) Within the first 15 minutes, it started to get icy and the footing was iffy. For some reason, I left my spikes at home-- another important item to pack in my vest! I felt like an idiot for caving in and using one of Scott's, but I don't think I would've made it up otherwise. Lots of little slips and squalls but we made it up to the top. We took a few photos, then turned around. We wanted a few more miles so we ran up another way to get a few more. Coming back down was a complete riot!! What an awesome morning! 10.5 mi/ 3:16:30
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Brooks Trail Miles: 10.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 1.00 | 8.50 |
| AM- 5 miles on 4th. Picked up the last-ish mile in 6:40's.
PM- 3.5 miles with Steve at PF. He got a bloody nipple running next to me.
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Gray Go2 Miles: 3.50 | Brooks Ghost 6 PINK Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM-10 miles up City Creek Canyon 8:46 ap.
PM- 3.5 miles on TM at Planet Fitness, and a good talk with the weights.
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Gray Go2 Miles: 5.00 | Brooks Ghost 6 PINK Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.50 | 0.00 | 13.00 |
| AM- 5:30AM- 13 miles up Mueller Park and down North Canyon with Scott, Jennilyn and Craig. I've been so tired today for some reason! I took two naps!! I take like two a year! Geeze.
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Brooks Trail Miles: 13.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| Davis Blvd. 9mi @ 7:58ap
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Purple Kinvara Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6:00am- We have skipped the last two weeks due to conflicting logistics with our children, so it was nice to get out and run with Andy on Legacy Parkway Trail this morning. It sure helps the time go by running with someone else. 7:24ap on way back, 7:44 ap total.
I'm also happy that yesterday's niggles have calmed down--must have been the shoes.
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Brooks Ghost 6 PINK Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 3.00 | 1.00 | 0.00 | 10.00 |
| Main Street miles. 7:43ap. I was tired at the end.
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Brooks Ghost 6 PINK Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 7:00AM- 14.5 miles with Kam and Andy down Main to the Forza complex and back. After dropping Andy off, Kam I found ourselves on a dirt road that lead to no where. We decided to cut through a field and make our way back to the trail. Lots of bushwhacking and swamp trudging. The temps have been so mild for this time of year, I definitely could've worn shorts today.
This week, I made a more concerted effort to train on the roads. For the past few months, the majority of my miles have been on the trails. I have enjoyed exploring the trails around and have found an appreciation for the trail and ultra world. I used to always feel like I was cross training on those days, but the line has become more blurred as my experience has evolved. I can contribute this to the great people and mentors I have met in the trail community. I'm still not convinced that I will ever be a competitive trail runner, but I've learned so much and it has really helped me with my mentality with hills. If anything, I'm no longer sore after trail runs, I've adapted! Which brings me to the point of this post-- I can't believe how beat up my body feels, returning back to the roads! It turns out I need to adapt again and become a hybrid, hopefully:) I'm just so grateful I can run and feel connected to such an amazing community of athletes, both on the trails and on the road. Boston training is almost here!
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Brooks Ghost 6 MINT Miles: 14.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- 8 miles while mowing over marathon training with another Tempo Tuesday fella. 7:46ap
PM- Hiit exercises with Steve with Arc Glider and weights @ Planet Fitness
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Purple Kinvara Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 3.00 | 0.00 | 8.50 |
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Planet Fitness TM speed workout- no great expectations so I was pleased The pace seemed very manageable. A relief that at least some speed is lurking around. I call that a Christmas miracle.
3mi @7:50ap
10x30 sec on/off @ 5:48
10x60 sec w/30 off @5:48
6mi total @ 40:54, 6:48ap
PM- 30 mins elliptical, weights and plyometrics. "These exercises are dumb." - Steve Summers
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles up City Creek road with Scott. Fun run and nice weather. 8:28ap I think that's our fastest yet on this course.
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Brooks Trail Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 2 mi wu
8 mi @7:13ap w/ last 5@ 6:59ap (mp)
I felt decent today, considering my legs felt tired from weights and yesterday's hill run. I still know I've got a long way to go, especially since today felt more like a tempo.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| wind, cold and rain and puddle jumping on LPT with Andy. My body felt rigid and I was suffering from mile 3 on. It didn't help that I am beat up from training in my racing shoes lately. I REALLY need to get some new shoes. 7:56ap
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Brooks Ghost 6 MINT Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| Oh my gosh, today's run was a complete riot! I got involved in a wrangler gift exchange with a group of trail runners. My gift was hidden up Mueller Park with the set of clues to retrieve it. I took Karen along with me to find it, but my phone died at the top. We spent an hour saying " is that a sad tree?" Or "is that a lone Christmas tree?" As we recalled the clues mentioned. I did stumble across a geocache off the trail, which was awesome and so funny. Looks like I'm heading up again after Christmas. I would love some company. Hope I find it this time!
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Altra Lone Peak 1.5 Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
| Christmas Eve philosophies of men, mingled with running and Kam on BST.
I finally got some new shoes and a specially made ID tag, thanks to Kam:)
Here's a big picture.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 7:00AM@ Squaw Peak. Today was crazy. Deep snow, frigid temps and fun with the Utah Valley crew. I was able to finally hide my gift along with another person there. So glad to have participated and to have it done! I feel wiped out!
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Altra Lone Peak 1.5 Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 1.50 | 0.00 | 0.00 | 4.00 |
| Wu and then 10x60 sec at 6:00=4 mi, 7:27ap
Weights focused on chest, arms and hips.
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Brooks Ghost 7 Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 2.00 | 0.00 | 4.50 |
| Gear- Columbia Omni heat baselayer, heat thermal top, wind stopper putter shell with hood, fleece jacket, fleece lined leggings and a skirt, snow gaiters, Altras, Kathoola micro spikes, two pairs of wool socks, baraclava, hat with ear warmers, wind stopper hood, base wind stopper gloves and snowboarding gloves on top of that.
Words can't describe how cold those 2+ hours were to cover 4 miles on Mt. Wire this morning. We started at 3 degrees which "felt like" -9. The higher up we ascended, the more frigid and unrelenting the biting wind became. Wind chills were excruciating and breaking trail was difficult. At midpoint I found Jennilyn curled up on the ground trying to get heat and shelter from the wind. Before I knew it, we were spooning and chatting our teeth together until the others caught up. It honestly helped. Every bit of moisture frost my face and my skin burned on my legs. I had moments where I feared losing fingers but hoped that was being too dramatic in my fears, and I totally was:) It's funny how much, in that moment, you feel like you're on Mount Everest when you're nowhere near that experience. LOL! Regardless, it was fun to be with others, Matt W, Scott and Jennilyn. All had to come help Scott get his 118 peaks for this year. My was it brutal, but I'm pretty sure every one of his acquaintances feel indebted to him for his mentorship on the trails. Happy New Year, off to jump into a huge pot of boiling water.
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Altra Lone Peak 1.5 Miles: 4.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1349.33 | 75.00 | 112.10 | 53.65 | 1590.08 |
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Hot Pink Kinvara Miles: 7.25 | Purple Kinvara Miles: 181.90 | Saucony Guide 5 Miles: 26.00 | Nike Zoom Miles: 154.70 | Gray Go2 Miles: 74.90 | Sketcher's Go2 Miles: 48.25 | Altra Lone Peak 1.5 Miles: 28.00 | Brooks Ghost 6 MINT Miles: 360.77 | Brooks Ghost 6 PINK Miles: 369.50 | Brooks Trail Miles: 190.00 | Brooks Ghost 7 Miles: 4.00 |
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