| 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 | | 82.19 | 0.00 | 82.19 |
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| | Slow miles | Fast miles | Total Distance | | 3.90 | 0.00 | 3.90 |
| 3.9 miles - up Silo road - 4 inches of new snow - 25 degrees
AP: 10:00
3x
walking lunges
single leg dead lift
side to side lunge
**need to finish the rest of my strength training after skiing at Snowbird!!!!!
side to side squat with double bands
squat on flat side of Bosu with weights
LLL/Clam
Daily glute work x1
B6
60/60/60 plank
Fire hydrant holds
paper plates
glute superman
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
3x
overhead press
butterfly
seated row
skull crushers
front raise
front row
single leg overhead press
single leg bicep curl
tricep with bar
Daily Glute Routine
1x
Single leg squat (cross over drill)
60/60/60 plank
LLL with band
Clam with band
Fire hydrant hold
Paper plates
Single leg bridge
Glute triangles on Bosu
AM #2
45 minutes on the step mill – easy – read my book and time went by fast
3x
adductor/abductor/glute on pulley machine
adductor machine
abductor machine
hamstring curls
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| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| AP: 9:02
My Garmin has been having a hard time these past two runs (maybe because of the HR monitor). The Garmin map of where I ran is way off. And I know that my first mile couldn't be 9:11....I live at the bottom of a huge hill!! I know this run is only 5.3 miles (not 5.6). I need to do some internet research to fix it!!
Light dusting of snow and slippery in some spots. 12 degrees.
Legs strength training
3x
Lunge on Bosu
Curtsy lunge
Squat jumps on Bosu
Side lunges on Bosu
Calf drops
60 second wall sits
Hammie roll out on ball
Daily glute/core
1x
Single leg squat drill
LLL with band
60/60/60 plank
Fire hydrant holds
Paper plates
Single leg bridge
Glute superman
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Discovery Park
AP: 10:06
HR: 152
18 degrees and snowing. I slept in today to get the full effects of a "rest day". So I ran after my kids went to school.
The heart rate monitor I had been using was chaffing SO badly. So while I was picking up a new pair of Ravennas, I also got the new model of the Garmin heart rate monitor. WOW - what a difference. No chaffing. And the map section of the Garmin connect was correct (so was the mileage).
I think I'm starting to understand running by heart rate. I've read Phil Maffetone's stuff before, but now that I can see my heart rate while I run it makes more sense. It was dis-heartening to see my average heart rate today was 152 bpm and I was only running a 10:00/mile (and I need to be in the 8:20/mile for a BQ). And according to Phil's equation it should be a 138bpm. I still have time.
Stretching, foam roll and Gua Sha scraping on my lower legs.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 21 degrees and 4 inches of new snow.
4 miles - 1:31:44
Hike up Grove Creek to the bench to test out new micro spikes. The trail was tracked out, but I definitely needed the spikes. Icy in a few spots. The sun came out on the way down and warmed me up. Beautiful!
My goal is to be able to run this someday.
Calves are already tight.
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| AP: 10:08 MCT
HR: 156
0 degrees outside....brrrrrr!! Calves are tight and shins are bugging.
3x
lunge matrix
dead lift
squat with band with lateral leg lift
side to side squat with band
single leg overhead press
row
front raise
front row
triangles
Daily glute/core
1x
single leg squat
LLL with band
60/60/60 plank
Fire hydrant
Paper plates
Single leg bridge
Glute triangles on Bosu
Lots of calf stretching and foam rolling
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 12 degrees - ran on the Murdock Canal Trail.
AP: 8:55 (9:59, 9:13, 8:30, 8:16, 7:58, 9:30)
HR: 171
I didn't sleep well last night as I was nervous about this LT test. 15 min warm up (4x30 sec stride) - 30 minute hard run - 15 minute cool down. Numbers don't lie and I really get to find out where I am fitness-wise.
Started with the 4x30 seconds. I am very much a negative-split runner, so I just started to run and tried to push. The last 10-15 minutes I pushed harder and was definitely in puke zone.
I was hammered by then end. I jogged very slowly home. Once I got in my house and looked at Garmin Connect, I realized my cool down was 7 minutes short. I guess I ran the second half much faster than I had anticipated and turned around too soon.
3x
walking lunges
single leg dead lifts
side to side lunges
side to side squat shuffle with band
squat with lateral leg lift with band
hammie roll out on ball
calf raises
Daily Glute/Core
1x
single leg squat drill
LLL with band
60/60/60 plank
fire hydrant hold
paper plates
single leg bridge
glute triangles on Bosu
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 minutes EASY on the step mill. I'm still kinda hammered from yesterday and my shins/calves are still bugging. Deep tissue scheduled for Thursday.
3x
overhead press
butterfly
seated row
skull crushers
front raise
front row
single leg overhead press
single leg bicep curl
tricep with bar
Daily Glute/Core
1x
Single leg squat
LLL with band
Glute triangles on Bosu
Single leg bridge
Fire hydrant holds
Paper plates
Calf raises
AM #2 at gym (I HATE the gym!!! I really wanted to go hiking, but knew I really needed to take it easy today. I wouldn't have it I had been hiking).
3x
adductor/abductor/glute on pulley machine
hamstring curls
calf raises
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| | Slow miles | Fast miles | Total Distance | | 8.33 | 0.00 | 8.33 |
| TT: 1:24
AP: 10:10
HR: 161
5 degrees outside. I absolutely love winter running.
MTC to PG and down the hill to Manila.
I was running out of time this morning and had to pick it up the last few miles. I could see my HR start to go up and it drove me nuts. This HR running is hard....to go slow.
Listened to season 2 of the Seriel podcast. Made it home on time just barely.
No time for stretching or weights as I had to get kids up to for school. Tomorrow is catch up day in weights and stretching/foam rolling.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TT: 31:30 - to Manilla Elementary
AP: 10:18
HR: 149 BPM
19 degrees, foggy and very light snow. Ran to Manilla Elementary.
3x
walking lunges
side to side lunges on Bosu
dead lifts
curtsy lunges
Daily Glute/Core work
1x
single left squat
glute triangles on Bosu
single leg bridge
fire hydrant holds
60/60/60 plank
Long stretch and foam roll. Massage today!
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Skiing at Snowbird to celebrate our 17th anniversary!
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| AP: 10:27
TT: 47:05
HR: 158
Wood chips around Liberty Park. Slippy slidy.
Love love love watching the trials today. Good 'ole fashion foot race!
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| | Slow miles | Fast miles | Total Distance | | 5.15 | 0.00 | 5.15 |
| 3.68-10:04-37:04-165
1.48-15:02-10:08-168
32 degrees, light rain and icy in spots. I ran up temple hill to the rec center to the high school track. 6 strides along the straights. 1 mile run home from track.
3x
Walking lunges
Dead lifts
Side to side lunges
Side to side squats with band
Squat with band and lateral leg lift
LLL with band
Daily Core/Glute
1x
Single leg squat
60/60/60 plank
Fire hydrant hold
Paper plates-wipers
Paper plates-spiders
Single leg bridge
Glute superman on Bosu
Right hip flexor super tight (like before I had surgery). Lots of flexor stretching.
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| | Slow miles | Fast miles | Total Distance | | 6.30 | 0.00 | 6.30 |
| Corner Canyon with Kelli AP: 16:40, TT: 1:44, HR: 159, Elevation: 1069
Daily Glute/Core Routine
1x
Single leg squat
LLL with band
60/60/60 plank
Fire hydrant hold
Paper plates
Single leg bridge
Glute superman on Bosu
3x
single leg overhead press
front raise
front row
single leg hammer curl
tricep
triangles
overhead press
butterfly
skull crusher
seated row
Short stretch and foam roll
I met Kelli at Potato Hill to run the Corner Canyon trails. This didn't turn out as I had planned! Trail conditions were harsh and icy (my spikes helped, but I was sliding everywhere). There was construction, so we turned around and headed south. The south trail wasn't tracked out and we post-holed till we ran out of time. Such a bummer.....we ran these trails all winter last year. Too much snow this year. So do I need to do a long run later in the week and call today a hike? Ughhhhh.....
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| My feet are quite sore from yesterday's trail adventure (and I have blisters under each big toe.....maybe from my microspikes?). So at the risk of being extra cautious, I decided to do 55 minutes on the step mill today as cross training. Yikes....hope that's alright!
3x
curtsy lunges
dead lift
squat with band
side to side squat with band
push ups
Daily Glute/Core
1x
single leg squat drill
LLL with band
60/60/60 plank
fire hydrant holds
paper plates
single leg bridge
glute superman
Quick stretch and foam roll.
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| | Slow miles | Fast miles | Total Distance | | 3.21 | 0.00 | 3.21 |
| AP: 10:28 - TT: 33:34 - HR: 154
I was supposed to work out with Robyn with morning, but after waiting for 30 minutes I figured she wasn't going to show. I was feeling frustrated that I had wasted that time at the crack of dawn.
300 N out and back - 46 degrees
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
Daily Glute/Core
1x
single leg squat
LLL with band
60/60/60 plank
fire hydrant hold
clams with band
paper plates – wipers
paper plates – spiders
single leg bridge
glute superman
around the clocks on ball
pike on ball
rotating plank on Bosu
side obliques
I have horrible posture….especially after I had my kids. I have NO abdominal strength and am always hunching over. GOTTA work on that.
3x
single leg overhead press
front raise
front row
single leg hammer curl
triceps
triangles
Stretching and foam rolling. Got out my tennis ball to work my hip flexor.
AM #2
The weather has been warmer and the mountains are getting slushy/icy for skiing. I'm a snow snob!
So I headed up to Grove Creek for a hike. It was a typical spring trail today - snow/ice and mud. But the sun was shining and felt lovely!
Hip flexor was definitely bugging. I scheduled a massage for Wednesday.
Longish run planned for tomorrow.
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| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| Up silo road - snowing AP: 10:34 TT: 45:26 HR: 159
3x
Curtsy lunge
Dead lift
Squat with band with lateral leg lift
Side to side squat with band
Push up
Daily Glute/Core
1x
Single leg squat
LLL with double band
60/60/60 plank
Fire hydrant holds x2
Clam with double band
Paper plates – wipers
Paper plates – spider
Single leg bridge
Glute superman
Stretch and foam roll
Massage today
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| | Slow miles | Fast miles | Total Distance | | 8.70 | 0.00 | 8.70 |
| Lehi JRP TT: 1:22 AP: 9:30 HR: 172
AM #1
Daily Glute/Core
single leg squat
60/60/60 plank
Paper plates - wipers
Paper plates - spiders
Single leg bridge
LLL with double band
Clams with band
Fire hydrant holds
Glute triangles on Bosu
Supermans on Bosu
Around the worlds on Bosu
Oblique side plank lift
3x
Chest press
Butterfly
Row
Skull crusher
Single leg overhead press
Front raise
Front row
Single leg hammer curl
Tricep with bar
Triangles
AM #2
Long run with Kelli on the JRP. Beautiful sunshine day. Obviously this was WAY faster than it should have been, but it was lovely to have company.
Hip flexor feels better after the massage/beating yesterday.
I need to stretch/foam roll tonight.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
Workout with Robyn. She gave me lots of great flute/adductor/abductor/hip mobility ideas. Lots of stuff with bands.
Stretch and foam roll
AM #210 minutes walking on the TM while waiting for the step mill to open. 50 minutes on the step mill. Very easy pace - watched a movie.
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Manila Elementary - 28 degrees and very sunny
TT: 35:32 AP: 10:09 HR: 154
Yoga and foam rolling. Easy recovery run
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| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x (Robyn's workout)
Step ups
Side band walking
Reverse lunge with knee raise
Clams
Single leg squat
Dead bug crunch
Grove Creek hike with Collette. Beautiful sunny day.
TT: 1:36 elevation 1761 HR 139
4 miles
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| TT: 45:21
AP: 10:04 HR: 157 Up silo road
32 degrees this morning and sunny! Felt really good. Strides every 10 minutes. Hip flexor is still pulling. I made a PT appointment but can't get in for 2 weeks. I'm totally being too cautious, but hopefully it is something simple.
3x
walking lunges
dead lifts
glute thruster with band
duck walk with band
single leg bridge on bench (HARD!!!!)
double crunches
single leg overhead press
front raise
front row
single leg hammer curl
triangles
triceps
Lots of stretching and foam rolling
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Up silo road TT: 46:00 AP: 10:13 HR:163
Workout with Robyn
Side lunges
Reverse lunge with band
Bent leg deadliest
Donkey kick with band
Hop forwards
led drops
Run with strides. Stretch and foam roll.
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 82.19 | 0.00 | 82.19 |
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