Fuel SMART,Train HARD, Run FAST.

Week starting Jun 16, 2013

15% off for Fast Running Blog members at St. George Running Center!

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Unaided and (some) outdated!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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.50	2.50	9.00	0.00	27.00

Brooks Ghost Miles: 11.50	Hot Pink Kinvara Miles: 6.00	Sketcher's Go2 Miles: 9.50

Mon, Jun 17, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	1.50	0.00	0.00	6.00

Garmin teased me. It is dead again. Time to send both in for real this time.

6 miles on Davis. I've just now realized this route is not so fun in the summer. No access to bathrooms or drinking fountains. Maybe if I looked at a map, I could locate some resources. Lucky for today, 6 miles did not merit a stop.

Nothing interesting about running, but work....well, it was a very bizarre day full of threats. At least it makes the day go by faster.

Brooks Ghost Miles: 6.00

Comments(2)

Wed, Jun 19, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	1.00	4.00	0.00	6.00

.5 mile warm up with plyometrics.

1 mile at marathon pace, then straight into a 4 mile tempo @ 6:30ap (26:00).

5 mi total @ 6:42ap

.5 cool down with dog.

Stayed within the limits of the pace calculator and effort felt comfortably hard, so I knew I was doing it right. I could also tell that I have lost some fitness. Felt jiggly. Rushed my wu and cd a bit because I was due for a salon visit. I went blonde-ish-er.... voilà!

Hot Pink Kinvara Miles: 6.00

Comments(6)

Thu, Jun 20, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

Easy run through neighboring streets. I expected to be a little tired from yesterday, but felt no different. Good.

I'm debating on running Des News Half or Timp Half. Any thoughts on which one you would do?

Brooks Ghost Miles: 5.50

Comments(10)

Fri, Jun 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	5.00	0.00	9.50

I wasn't too excited to run intervals, but when my Sketcher's Go2 shoes arrived this morning, that changed! I'm very impressed with those flashy shoes!

Yasso's 800 workout

1.5 mile wu

10x800 (400 jog/rest)

Splits- 2:58, 2:56, 2:56, 2:56, 2:56, 2:54, 2:54, 2:54, 2:50, 2:46 (2:54ap)

.5 cd

This workout was hard, but not terrible. I'm happy with the results. I hit the average pace I was hoping for today. I know based on the results, Yasso predicts I can run a 2:54 flat marathon (give or take five mins). I'm not sure I believe that right now, but aided, yes! Although they got a little harder at the end, I felt better for the last four than I did for the first six. I guess it took some time to get into a good rhythm. I'm hoping to repeat this workout two more times before October and bring my average pace down 10 more seconds.

I've also noticed that for the past two speed/tempo workouts, my lungs have been more tired than my body. It seems this is usually the other way around. I need to keep working quality cardio miles.

I'm a not so hot, sweaty mess. Time to primp up for my hot date tonight. Today my husband and I celebrate our 12 year anniversary! Good job to us!:)

Sketcher's Go2 Miles: 9.50

Comments(13)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.50	2.50	9.00	0.00	27.00

Brooks Ghost Miles: 11.50	Hot Pink Kinvara Miles: 6.00	Sketcher's Go2 Miles: 9.50

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