| Location: American Fork,UT, Member Since: Nov 27, 2009 Gender: Female Goal Type: Boston Qualifier Running Accomplishments:
St George Marathon
2011 - 4:11:52
2017. -4:01:17
2021 - 4:03:05
Salt Lake City Full Marathon
2013 - 4:23:03
Ogden Marathon
2012 - 3:58:35
2013 - 4:17:20
2014 - 4:02:51
2017 - 3:55:22**
2023 - 3:57:09
Utah Valley Marathon
2019 - 4:05:37
Top of Utah Marathon
2014 - 4:09:27
Mt Charleston Marathon
2019 - 4:05:33
West Mountain Marathon
2015 - 4:42:34
St George Half Marathon
2012 - 1:55:00
2013 - 2:03:00
2014 - 1:46:00
2015 - 1:48:00
2022- 1:42:45**
Salt Lake City Half Marathon
2012 - 1:51:00
2014 - 1:44:01
Hobble Creek Half Marathon
2001 - 1:40:00**
2011 - 1:45:00
2012 - 1:43:00
2013 - 1:43:00
2022 - 1:48:53
Ogden Half Marathn
2024 - 1:48:58 - 3rd place in AG
American Fork Half Marathon
2013 - 1:48:24
2014- 1:53:23 (pacing Tim)
2017 - 1:47:54
2018 - 1:48:12
2019 - 1:47:50
Timp Half Marathon
2012 - 1:47:18
2022 - 1:49:40 (AF Cancer course)
Utah Valley Half Marathon
2011 - 1:55:00
Top of Utah Half Marathon
2010 - 1:48:20
The Haunted Half Provo
2018 - 1:51:28
Goblin Valley 50K
2014 - 5:58
Red Mountain 55K
2018 - 7:31:37
Antelope Island Fall Classic 50K
2017 - 6:14:23
Antelope Island 50 Mile
2015 - 10:10:00
Antelope Island 100 Mile
2018 - 26:53
**Personal Best
Short-Term Running Goals:
Long-Term Running Goals: To qualify for Boston Personal: Married for 23 years. I have 18 year old triplets and a 15 year old. I love to sew, garden, and run!
Favorite Running Quotes:
1.
"Sooner or later the serious runner goes through a special, very personal experience that is unknown to most people.
Some call it euphoria. Others say it's a new kind of mystical experience that propels you into a elevated state of consciousness, a flash of joy.
A sense of floating as you run. This experience is unique to each of us, but when it happens, you break through a barrier that separates you from casual runners. Forever. And from that point on, there is no finish line. You run for your life. You begin to be addicted to what running gives you."
~Nike Poster
2. A journey of a thousand miles begins with a single step.
You’ve no doubt heard this. And you’ve probably recited it in your mind on a run or at the gym when you’re just beginning to get in shape. You have a goal in sight and this quote brings you back to the current moment.
But the problem is that many runners forget all of the steps between the first one and the goal. If your goal is to run under two hours for the half marathon then you need to be honest about all of the little steps to get to that goal.
You should have goals, but you should take it one step at a time. And you should be honest about the fact that you don’t know how many steps it will take to get there. ~ Vernon Gambetta
3. Human beings are made up of flesh, blood and a miracle fiber called COURAGE! ~ George Patton
4. Find the courage to be patient. Favorite Blogs: |
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| Miles: | This week: | 13.95 |
Month: | 44.34 |
Year: | 964.25 | | 2014 - Minutes Lifetime Miles: | 28605.00 |
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| | Slow miles | Fast miles | Total Distance | | 127.10 | 17.10 | 144.20 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 2.00 | 13.00 |
| TT: 1:58:47. AP: 9:08. Gym TM
Hopefully my fuzzy math adds up!
2.14 miles=20:31=9:35
5.9 miles=55:47=9:27
5 miles=42:29=8:30 (12x1 min on/off....I added 2 extra because I felt good)
13 miles=1:58:47=9:08
1 min on/offs breakdown
1,2,3,4,5=8.2=7:18
6,7=8.3=7:13
8=8.4=7:08
9,10,11,12=8.5=7:03
Post run:
3x
Walking lunges
Sumo squat
Split leg lunge
Hammie ball curls
Trx lunge
Trx dead lift
Trx crunch
Trx row
Trx tricep
Bicep
Front raise
Lateral raise
Pre run fuel: banana and NanoHydr8
During run fuel: Huma (Totally gross. Need to find something else. I bought a bunch of stuff at Runners Corner yesterday).
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Home TM—TT: 50:43–everything felt good.
3x
Bosu crunches
Superman
Trx crunch
Trx side plank up/downs
Trx Y
Trx tricep
Trx row
Bicycle on bosu
Bicep
Front raise
Push-up
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.40 | 8.40 |
| MCT 8 mile loop—TT: 1:15:32 AP: 8:59
3 mile warm up
3 mile tempo @8:00-8:10 (8:17, 8:14, 7:38)
5 minute RI
3x1:30 hard/1:30easy (7:49, 7:48, 7:52)
Cool down till hit 8 miles
Wowzer...that was hard! I was definitely in barf zone. :/. During those few moments of “this sucks”, I reminded myself that I am running and I’m not injured. Gratitude goes a long ways.
Physically (injury-wise), I felt great!
The tube on my bladder froze, so no water.
Pre-run nutrition: banana and 1/2 bottle Nanohydr8
3x
Squat with overhead press
Single leg squat to lunge on bosu
Overhead press
Monster walk
Trx lunge
Trx dead lift
Trx squat
Trx crunch
Fire hydrant
Side lunge
Hammie roll outs
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
| TT: 1:11:30 AP: 8:56
Too much snow outside, hence the TM run.
WORKOUT:
3 mile warm up
6x 2 min hard/2 min easy @5k pace (7:46)
5x 30 sec hard/30 sec easy
Cool down to 8 miles
———————-
2 minutes hard
1,2,3,4,5: 7.7mph–7:47
6: 7.8mph–7:41
RI:6.5mph-9:13
30 seconds hard
1,2,3,4,5: 8.0mph–7:30
Felt really good, so I added an extra 2 min hard
7: 7.8mph-7:41
I was a bit nervous going into this workout since I just did a hard workout on Saturday. But I felt good and maybe could have gone faster.
This morning I watched the 2018 Boston Marathon when Desi Lindon won. She’s one of favorites. I’ve decided my slogan for this training cycle is “Keep showing up”.
Grateful not to be injured. Time to recover hard after these hard workouts.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes on stepmill
3x
Wall sit on bosu with adductor
Bridge
Trx crunch
Walking lunge
SLDL
60/60/60
Hammie roll out
Trx hammie and adductor
Bosu deadbug
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Discovery Park loop—TT: 1:21:30. AP: 10:14
Meh.... hip has been very tight since Monday. I got a massage yesterday. I’m debating if I should do my long run on Saturday (instead of Friday) to give it another day of easy.
3x
Front lunge with overhead press
Push-up
Bridge
Squat with overhead press
Trx W
Trx tricep
Trx row
Bicep curl
Front raise
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 2.00 | 14.00 |
| The gym treadmills reset after 60 minutes. So I stop it on even mile splits.
I’m trying to decide how I feel about this run. I feel like I worked a lot harder than last week, but I am 9 seconds slower per mile.
6 miles=56:25 (6.4/9:24)
3 miles=28:12 (6.4/9:24)
5 miles=45:18
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Total=2:09:55
20 minutes tempo increase after 9 mile warm up
0-5: 6.6mph (9:05)
5-10: 6.8mph (8:49)
10-15: 7.0 mph (8:34)
15-20: 7.2-7.4mph (8:20-8:06)
Pre run nutrition: 1/2 protein bar and NanoHydr8
Mid run fuel: Tailwind and Maurten gel. The gel was very thick/chewy and you chewed it. No flavor. Verdict is still out.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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Silo-MCT
TT: 45:53 AP: 9:14–10:08, 9:33, 9:06, 8:41, 8:28
Felt way better than on Friday. Probably went too fast :/
20 minutes of strength
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 300 N-Evergreen-Discovery. TT: 1:15:47. AP: 9:28–9:46, 9:45, 9:41, 9:31, 9:18, 9:26, 9:08, 9:06
Felt good. Lots of stretching through upper back...felt so much better after.
3x
Spilt lunge
Monster walk
Push up
Superman
Trx lunge
Trx dead lift
Trx y
Trx row
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes elliptical
3x
Side lunge
Reverse lunge
Deadlift
Donkey kick
Bicycle
Adductor
Abductor
Calf raises
Leg press
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Home TM—TT: 1:07:00. AP: 9:34
Calves very tight. Post run yoga
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| TT: 1:37:10 AP: 9:43—9:48, 9:54, 10:10, 11:13, 10:35, 9:31, 9:47, 9:01, 8:21, 8:43
Well that was character building :/
I climbed up to the mouth of American Fork Canyon. It’s challenging enough on its own, but this morning added snow, wind, and snow-plow sludge. Those 3 miles were gnarly and HARD. Lots of climbing and crazy footing.
But once I hit the golf course, the wind eased up and there was no snow-plow sludge.
On the way down the canyon, I was finally able to “run” and felt good.
Maybe I should have done this on a TM? Or maybe this built mental toughness.
I will do the hilly part of this run for my hill workout on Monday. Hopefully, the conditions will be better.
Calves/inside shins are VERY tight. Massage already on the schedule for Tuesday.
Post run
3x
Squats with overhead press
Lunge matrix
LLL
TRX Y
Keep Showing Up!
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| TT: 48:40. AP: 9:43–Discovery Park
Abby has an indoor track meet so I didn’t get out till lunch time. It was weird to run in the daylight. Everything felt good.
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 4.00 | 8.00 |
| TT: 1:14:44. AP: 9:21. —on home TM because it was a blizzard outside.
3 mile warm up—strides
Workout 3 x
3 min hill/3 min rest
2 min hill/2 min rest
1 min hill/1 min rest
——-
3 min (7 incline -6.8 -8:49)
2 min (7 incline-6.8-8:49)
1 min (7 incline-6.8-8:49)
Rest intervals-3 incline -6.4-9:22
3 min (7 incline -6.6-9:05)
2 min (7 incline-6.6-9:05)
1 min (7 incline-6.6-9:05)
Rest intervals-3 incline - 6.4-9:22)
3 min (7 incline-6.5-9:13)
2 min (7 incline -6.6-9:05)
1 min (7 incline-6.7-8:57)
Total workout 1:14:44-AP: 9:21
My pacing was way off with this workout. I started too fast. By the end, I was holding onto the sides of the TM. Grrrrrr..... Discouraged.
3x
Squat with overhead press
Low banded squats
SLDL
Backwards lunge
SL squat on bosu with lunge
Sumo squat
Trx Y
Trx bicep
Trx tricep
Ball I/y/t
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| TT: 1:22:00. AP: 10:15
On home TM because it is a skating rink outside and COLD! My middle daughter woke up in the middle of the night for a drink and passed out....hit her head on the wall. Then it happened again this morning. It’s going to be a fun day .
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes step mill
3x
Bicep curl to shoulder press
Row
Banded clams
Monster walk
Side plank up/downs
Plank row
Mountain climbers
Adductor/abductor machine
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| 9 mile loop +6 mile Discovery Park Loop. TT: 2:25:44. AP: 9:43
4 mile warm up+strides+10x 90 seconds hard/easy
Ugh.....another hard winter run! Snow and slippery footing. I’ve had lot of these lately! I’m feeling discouraged....the effort is there, but the times are so far off.
Pre run fuel: protein bar and NanoHydr8 (my kids keep eating my bananas!!!)
Mid run fuel: Tailwind
Foam rolling/stretching/compression sleeves
NOTE: DO NOT listen to the Cold podcast.....too creepy in the dark, alone and in the snow :/
2x
-bridge x100
-Plank with paper plates
-Half Side plank-lift top leg
-bohemian lunge
-donkey kick
-fire hydrant
-dead lift
-IYT on ball
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Silo road to MCT
TT: 47:23 AP: 9:30—9:25, 9:32, 9:31, 9:26, 9:26
2x
Monster walk
Squat with side kick out
LLL-activation
Lll
KLL-heel-toe rainbows
Donkey kick
Bulgarian split squat
Foam roll/stretch
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.30 | 3.70 | 8.00 |
| MCT - out/back -- TT: 1:10:49 AP: 8:51 --9:27, 9:24, 9:09, 8:58, **8:18, 8:06, 8:08, 8:10** 6:47
3 mile warm up, 4 strides, 30 minute tempo at 8:00-8:10, cooldown till hit 8 miles
Whoa, that was hard. My heart was beating so fast. My lungs were on fire. My legs were so heavy. I ran after my kids went to school. It was so nice to run in the sunshine (even though it was cold). I could see the numbers on my watch. I was actually awake. I probably need to do this more often.
3x
Monster walk
Squat with side kick out
LLL-activation
LLL
LLL-heel-toe rainbows
Donkey kick
Bulgarian split squat
Foam roll/stretch
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes easy elliptical
3x
Leg press
Adductor
Abductor
Calf raises
Squat
Trx lunge
Trx dead lift
Trx crunch
Trx y
Walking lunge
Hammie roll out
Bridge
Trx side plank
Trx row
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.80 | 0.00 | 8.80 |
| HS-Golf Course-100east-SR 92-No County
TT: 1:27:19 AP: 9:55——Recovery run
3x
Dead bug on bosu
Ball pull over
Tricep dips
Bicep curl to shoulder press
Front raise
Side raise
Trx tricep
Trx bicep
Superman
Lat pull
Bicycle
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 127.10 | 17.10 | 144.20 |
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