| 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 | | 104.57 | 0.00 | 104.57 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Weights at home before run.
Pam's route with Rachel - 50 degrees - This is a cut back week. This run was a bit faster than I wanted.
TT: 56:58
AP: 9:35
HR: 159
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.80 | 0.00 | 4.80 |
| Workout - 45 minutes easy - 36 degrees and rain
Discovery Park to Melissa's street
TT: 50:42
AP: 10:37
HR: 137
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| TT: 47:00. HR: 152
Lifting at home gym
I didn’t want to run in the rain, so I did the workout in the TM.
WU@5.5 (10:54)
200’s@7.3 (8:13)
200 recovery @ 5.0 (12:00)
CD@5.5 (10:54)
Foam roll
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.30 | 0.00 | 8.30 |
| MCT 8 mile loop - 37 degrees
TT: 1:17 AP: 9:21 HR: 162
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Warm up
2.00 mi @ 09:41-11:04 min/mi (10:20, 9:46)
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Active
1.00 mi @ 08:09-09:07 min/mi (8:22)
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Recovery
2.00 mi @ 09:07-10:20 min/mi (9:23, 9:10)
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Active
1.00 mi @ 08:09-09:07 min/mi (8:13)
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Cool Down
2.00 mi @ 09:41-11:04 min/mi (9:47, 9:44)
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Out/back new entrance to favorite house - 63 degrees
TT: 34:41
AP: 11:34
HR:132
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| MCT - out, but finish on 700 N and new entrance - 36 degrees
TT: 1:35. AP: 9:30 HR:164
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Warm up
2.00 mi @ 09:41-11:04 min/mi (10:18, 9:45)
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Active
2.00 mi @ 08:37-10:20 min/mi (8:40, 8:40)
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Recovery
2.00 mi @ 10:20-11:55 min/mi (9:54, 9:46)
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Active
2.00 mi @ 08:37-10:20 min/mi (8:35, 8:30)
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Cool Down
2.00 mi @ 10:20-11:55 min/mi (10:32, 10:24)
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Run/Walk on TM - HR: 127
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Discovery Park to Evergreen - 36 degrees
TT: 54:33. AP: 9:02
TBT Class
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Warm up
1.50 mi @ 09:41-11:04 min/mi (9:56, 9:39)
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Active
1.50 mi @ 07:23-08:37 min/mi (8:12, 8:08)
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Recovery
0.50 mi @ 10:20-11:55 min/mi
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Active
1.50 mi @ 07:23-08:37 min/mi (8:04, 7:51)
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Cool Down
1.00 mi @ 09:41-11:04 min/mi
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.90 | 0.00 | 4.90 |
| Pumpkin Truck - Pioneer House - 37 Degrees
TT: 47:08 AP: 9:42 - felt super great!
TBT Class
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Warm up
15 min @ 09:41-11:04 min/mi (10:09, 9:35)
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Repeat 8 times
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Hard
400 m @ 07:03-07:45 min/mi (7:23, 7:16, 7:08, 7:12, 7:07, 7:15, 6:51, 6:35)
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Easy
1 min @ 17:14-22:09 min/mi
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Cool Down
10 min @ 09:41-11:04 min/mi (10:39)
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Out/back on 300n--44 degrees
TT: 44:22
AP: 11:05
HR: 138
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| MCT - 61 Degrees
TT: 1:51:41
AP: 9:07
HR: 166
Glute activation exercises
Well that was humbling :). My biggest mistake was not bringing water. The drinking fountains are on, but they didn’t match up with my recovery spots. So I had too many unplanned stops to get a drink. I took 1 Gu. This was definitely hard, but I did hit all the times (and even negative splits).
Calves are very tight. Lots of mobility and rolling.
TBT class tonight
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Warm up
3.00 mi @ 09:41-11:04 min/mi (10:15, 9:55, 9:41)
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Repeat 6 times
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Hard
0.50 mi @ 07:45-08:37 min/mi (8:07, 8:07, 8:05, 8:05, 7:54, 7:50)
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Easy
0.50 mi @ 09:07-10:20 min/mi
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Active
2.00 mi @ 08:09-09:41 min/mi (8:17, 8:03)
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Cool Down
1.00 mi @ 09:41-11:04 min/mi (9:53)
Zone 1-Zone 2
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.30 | 0.00 | 2.30 |
| Out/back new entrance - 55 degrees
Yesterday chewed me up and spit me out. Walk/run today.
TT: 30:06
AP: 12:56
HR: 122
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| MCT - 50 degrees - TT: 1:03 AP: 9:14 HR: 162
Calf has been bothering me. It feels ok when I run, but afterwards it is so sore.
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Warm up
2.00 mi @ 09:41-12:55 min/mi (10:14, 10:01)
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Ramp up in 4 steps
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1.00 mi @ 09:07-09:41 min/mi (9:09)
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1.00 mi @ 08:37-09:07 min/mi (8:41)
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1.00 mi @ 08:09-08:37 min/mi (8:11)
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1.00 mi @ 07:45-08:09 min/mi (7:56)
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Cool Down
1.00 mi @ 09:41-12:55 min/mi (10:35)
Massage
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 700 N -golf course-100E-300N - 43 degrees and very windy
TT: 1:15
AP: 10:39
HR 141
My calf/achilles/peroneal has REALLY been bothering me. I had a massage on Wednesday, but it is still sore. So I just ran slow today instead of the workout. I'm hoping with our senior trip and less running, it will chill out.
TBT Class
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 10.55 miles--49:12--12.9--138
Instead of running, I dusted off my bike and pumped up the tires. I was so slow, but it sure felt good to sweat in the sun. That sweating and sunshine always puts me in a better mood.
Today was the state track meet. The end of an era. I will miss it.
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Just a run, no workout. 46 degrees. Kept holding back, felt good.
TT: 1:39:40
AP: 9:24
HR: 161
PT for Achilles
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 1 hour bike on the MCT. I'm so slow!
TT: 1:01 - 12.12 miles - 11.9 - HR: 129
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Out/back new entrance - 45 degrees
TT: 31:06
AP: 10:22
HR: 144
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Easy run with Georgia in Hawaii
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.77 | 0.00 | 3.77 |
| Solo run in HI and got a little lost.
TT: 37:22
AP: 9:56
HR: 146
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Solo run in HI.
TT: 30:55
AP: 10:19
HR: 143
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 104.57 | 0.00 | 104.57 |
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