| 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 | | 75.30 | 0.00 | 75.30 |
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| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| silo route - TT: 46:48 - AP: 11:06 - HR: 159
Knee was definitely tired after the run today!
3x
walking lunges
dead lift
60/60/60 plank
calf raises
clipboards
hammie curls with ball
bohemian lunge
hip flexor series
single leg bridge with foam roller
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 15.27 mile TT: 1:08 AP: 13.5. Saw Karen along the way doing hills. What a treat!
3x
SM lunge on ball
Curtsy lunge
Squat with band side lift
Calf raises
Side to side lunge
LLL
Clam
Bohemian lunge
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| Backward silo road TT: 47:59 AP: 11:09 HR: 158 It is embarrassing at how slow this is. I truly am starting over....bottom of the barrell!
3x
step ups
side band walking
reverse lunge with knee raise
clams
single let squat
Lots of stretching
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| South MCT TT: 1:12 MPH: 14.5 miles: 17.38 I saw so many friends out on the trail this morning!
3x
Hamstring roll out
Hamstring up/down on ball
Hamstring straight leg -arm pump on ball
Dead lift
Hip flexor series
60/60/60
Knee to elbow
Hip flexor holds with band-trainerfma
Paper plates
Push-up with clap
Bicycle
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.80 | 0.00 | 5.80 |
| 4.3 backwards solo route - 1.5 with the ward 5k. I didn't actually do the race....just to different spots to see my kids.
TT: 1:03 AP: 20:56 HR: 161
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| West on 300 N TT: 45:53 AP: 11:14 HR152 - orthotics
2x
backward lunge
curtsy lunge
squat with side lift
side to side lunge
LLL
Bohemian lunge
hip flexor series
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Manila Elementary to MCT - Suncrest - LP HWY Miles: 19.17 miles TT 1:31AP: 12.6 HR:144
I wanted to give Suncrest a try today. I'm still not wearing my cycling shoes so I knew I couldn't get out of the saddle which would make it harder. But I missed the turn off MCT and ran out of time to get all the way up. Not even sure if I could have made it all the way up....regardless, it was a good workout. My calves and shins have mellowed out a ton. Maybe I'll even try a trail later this week.
3x My house was super hot, so I did this in my backyard
walking lunges
calf raises
hip flexor serier
knee to elbow
push up clap
3xInside
single leg hammie rollout on ball
hip flexor with band
dead lift
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| TT: 57:53 AP: 10:53 HR: 158 nursery route
Tight hip flexors-lots if stretching
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 24 mile bike ride to 800 south in Orem. TT: 1:40 AP 14.3 I've realized that keeping my bike in good repair takes a lot of time. I'm always getting flat tires. That bugs!
3x
walking lunges
calf raises
hip flexor serier
knee to elbow
push up clap
3x
single leg hammie rollout on ball
hip flexor with band
dead lift
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| TT: 2:09 AP: 21:23 HR: 150 Elevation: 2300 feet
Grove Creek to Indian Springs. Very very very cautious, but the knee did ok. Hiked up/ran-hiked down. The leaves are starting to change just a little up top!
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 300N - 100E - West MCT - miles: 14.75 TT: 1:06 AP: 13.3 Chilly out this morning and I had to wear my arm sleeves.
3x
Walking lunges
Dead lift
60/60/60
Calf raises
Single leg squat
Bohemian lunge
Clams
SM lunges
Hip flexor series
I cooked a froze 12 dozen ears of corn. Tomatoes tomorrow. It's that time of year!
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| | Slow miles | Fast miles | Total Distance | | 6.10 | 0.00 | 6.10 |
| LP Hwy to Walmart round about. TT: 1:06 AP: 10:50 HR :163
3x
Standing donkey kick
Hip flexor series
Hip flexor band hold
Hamstring roll out
Hamstring up/down on ball
Hamstring straight leg -arm pump on ball
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 24 miles west MCT-TT: 1:43 AP: 14.0. I tried my bike shoes around the church parking lot. My feet hurt from pushing hard on those regular peddles with my regular shoes.
Yoga
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| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| Silo road TT: 45:03 AP: 10:30 HR: 160. 2 mile tempo
I had PT yesterday. I'm really grateful to have such a great PT who gives me hope! I asked him about increasing the number of days per I run. He said NO. He told me to follow the Run Less Run Faster App. I'm familiar with this book, but have always been under the impression that successful running comes lots and lots of aerobic miles.
But I'm not sure my body can do that right now (lots of aerobic miles). So I'm going try it....what have I got to lose?!? I put in an 11:00 mm into the app....but that was way too slow. Obviously, I've got to tinker with the times.
We went on the Timp Cave tour with the kids. 3 mile hike-1900 feet elevation.
I had to take a nap today!!
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| TT: 1:26 AP: 14:25 elevation: 939 HR: 157
Tim and I went to Park City to celebrate his 40th birthday. We ran the PC Armstrong trail. Holy heck.....AMAZING!!!! It was so beyond beautiful. I can't express how much I loved it!! Not technical or crazy uphill! We should celebrate Tim's birthday every week if we can run trails like that!!
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| 5x800@4:34 pace - I have to start the early morning runs again now that school started. Ugh.....
1 mile warm up
4:24, 4:25, 4:22, 4:21, 4:14 - hard, but I didn't feel like I was going to die - 200 M recovery
3x
walking lunges
dead lift
60/60/60
calf raises
single leg squat
bohemian lunge
clams
hip flexor series
Bosu jumps
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 16 miles on the east mct. Wore my cycling shoes and was very nervous clicking in and out. AP: 14.3 Total: 1:07
balance lunges 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15 all at 60% of max one rep
full body crunch 45 secs
toe touch crunch 45 sec
single leg flutter kick 30 secs ea leg back flat
Lateral shoulder raise 12-15
forward shoulder raise 12-15
shoulder press 12-15
oblique crunch 45 sec
Alternate heel touches 45 sec
bycycles 45 secs
overhead tricep extensions 12-15 reps
single arm curls 12-15 reps
tricep kick backs 12 -15 each arm
21's bi-cep curls
Ball crunch
Ball bridge
Ball oblique crunch
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles on Potato Hill with Kelli. Accidently stopped my watch at the turn around point. Hot - Hokas totally cut up my feet.
2.5 miles - 30:41 - 12:57 - HR:167 - elevation 415
2.5 miles - 29:32 - 11:56 - HR 167 - elevation 257
3x
B6
Side to side lunge
LLL
Curtsy lunge
Hamstring roll out
Hamstring up/down on ball
Hamstring straight leg -arm pump on ball
Hip flexor series
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Provo river with Collette. Oh, how I've missed my running friends! TT: 1:01 AP: 10:14. HR: 167
3x
60/60/60
Knee to elbow
Hip flexor holds with band-trainerfma
Paper plates
LLL
Bosu squat jump
Bosu push up
Bohemian lunge jump
Dot jumps
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| We were out late at the Bluebird Cafe last night. I was SO hammered this morning. I skipped my bike ride and just lifted at the gym. It's been forever since I've lifted at the gym and I could tell!
3x
Adductor
Abductor
Hamtractor
Leg press
Dot jumps
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| Walking lunges for 2 houses
1 mile warm up---2x1600@9:24---1x800@4:34--Highland Nursery route
1600-9:39 uphill
1600-9:00 (I was all over the place today!!)
800-4:15
Cool down
Walking lunges for 2 houses
I accidentally hit a timer button on my Garmin on Friday. I forgot to correct the settings and it drove me crazy all morning! And it was super dark this morning and I was wishing I had a headlamp.
3x
LLL
Calf raises
Hip flexor series
Fire hydrant
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 20 miles on east MCT - 14.2 - 1:24 - getting slower...ha ha!
balance lunges 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15 all at 60% of max one rep
dot jumps
full body crunch 45 secs
toe touch crunch 45 sec
single leg flutter kick 30 secs ea leg back flat
Lateral shoulder raise 12-15
forward shoulder raise 12-15
shoulder press 12-15
B-6 - 3
Alternate heel touches 45 sec
bycycles 45 secs
overhead tricep extensions 12-15 reps
single arm curls 12-15 reps
tricep kick backs 12 -15 each arm
21's bi-cep curls
Ball crunch
Ball bridge
Hammie Roll out on ball
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.70 | 0.00 | 7.70 |
| Park City - Armstrong Trail TT: 2:00 AP: 15:41 Elevation 1171
Kelli, Rachel, and I went up to Park City to enjoy the fall colors. It was amazing and definitely in the top 5 of my all-time favorite runs. Absolutely epic!
3x
B6
Side to side lunge
Clams
Curtsy lunge
Hammie roll out on ball
Up/down on ball
Hamstring straight leg - arm pump
Hip flexor series
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 75.30 | 0.00 | 75.30 |
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