| 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 | | 0.00 | 0.00 | 0.00 |
| West MCT-TT: 1:07 AP: 13.0. Miles 14.7 I was so slow today! Then off to the gym.
3x
Hamtractor
Adductor
Abductor
Leg press-single leg
Hamstring curl
So very tired! I turned 38 today!
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| | Slow miles | Fast miles | Total Distance | | 4.75 | 0.00 | 4.75 |
| Silo run with a couple small add-one to get a bit more mileage. TT: 44:35 AP: 9:22 HR: 169
1 mile WU--3 mile tempo @9:56--cool down (I switched my race to the Thankful Half Marathon on Thanksgiving Day)
9:12, 8:47, 8:34....whoa, I was way off my pace times. But I felt good. Improvement?? My fastest AP since my knee surgery!!
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| Workout called for 3x1600@9:23
1 mile WU
9:52 (uphill), 9:02, 8:28
Cool down to home
I'm really trying to decide if this Run Less Run Faster that Joel told me to do is going to work. All the advice/articles/watching pro's is all about long slow aerobic miles. Hmmmm....
3x (at the gym since I had time)
hamtractor
adductor
abductor
leg press - single leg
hamstring curl
dot jumps
60/60/60 planks
Hike around Cascade springs with the family.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| East MCT-20 miles-1:18-15.2. This is my fastest time yet. Yeah!
3x
Walking lunges
Dead lift
60/60/60
Calf raises
Single leg squat
Bohemian lunge
Clams
SM lunges
Hip flexor series
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| | Slow miles | Fast miles | Total Distance | | 8.33 | 0.00 | 8.33 |
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"Epic Wednesday Adventure" was at Red Pine in Little Cottonwood Canyon. It kicked my trash on the way up. Whoa...humbling! I'm grateful for good friends who put up with my slowness..
TT: 3:32 AP: 25:28 Elevation: 2738
balance hops 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15
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
Jump ropes
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 hammie rolls
3x
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| | Slow miles | Fast miles | Total Distance | | 4.18 | 0.00 | 4.18 |
| Grove Creek-TT:1:10, AP: 16:50, elevation: 1594, HR: 155
Fastest GC time ever!!!!
3x
60/60/60
Knee to elbow
Hip flexor holds with band-trainerfma
Paper plates
LLL
B6
Bosu squat jump
Bosu push up
Bohemian lunge jump
Dot jumps
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| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| TT: 51:56 AP: 9:49 HR: 168 Highland Gardens loop
2 houses walking lunges
1 mile warm up
2x1200 @ 6:57---6:57, 6:35
4x800 @ 4:34-- 4:30, 4:17, 4:30, 4:20
Hardly a cool down because I ran out of miles. 2 houses walking lunges.
3x
Calf raises
LLL
Donkey kicks
Hammie roll outs
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| East MCT-20 miles-1:17-15.4.....fast time ever!! Last week was 15.2!!!
3x
balance hops 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15
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
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 hammie rolls
3x
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| | Slow miles | Fast miles | Total Distance | | 9.10 | 0.00 | 9.10 |
| Alta to Brighton with Rachelle and Rachel. TT: 3:04 AP: 20:16 Elevation 2688 This run/hike kicked my trash today. My legs felt like TOAST! Excellent company though! And it snowed.
3x
B6
Side to side lunge
LLL
Dot Jumps
Curtsy lunge
Hammie roll out
Bridge on ball
Hamstring straight leg - arm pump on ball
Hip flexor series
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Easy bike ride - east MCT - 15.43 miles - 1:08 - 13.4 mph
3x
step ups on bench
clams
ball squats with band
B6
frog pumps
monster walk with band
side plank lift ups
bohemian
calf raises
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| Workout called for 1 mile WU---3mile tempo @9:56--1 mile CD
TT: 50:20 AP: 9:29 HR: 166
9:36, 9:04, 8:33 --that first mile was uphill and way harder than it should be.
3x @gym
Hamtractor
Adductor
Abductor
Ham curl
Leg press
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| I'm trying to decide if I'm going to do the Elk trail half marathon on Saturday. I have been very indecisive about it. My ITB is been slightly bugging me....is it worth it? So just in case, I took it easy and short today. I can always add mileage at the end of the week if I need.
Manilla Elementary - TT: 30:44 AP: 10:13 HR 159
3x
walking lunges
single leg dead lift
60/60/60
calf raises
single leg squat
Bohemian lunge
clams
hip flexor
fire hydrant
front raise
bicep curl
tricep bar
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Ride on east MCT-15 miles - 1:07:29-13.4--just an ok ride. Struggled with clipping in and out and it was very windy. Meh....
3x
Bicep curls on Bosu
Bentover row
Squat jump on Bosu
Single leg bicep curl
Reverse fly
Side lunges
Bosu crunches
Scissors
Chest press on ball
Hammer raise
Bosu lunges
Skull crushers on ball
Chest fly on ball
Squat
Swimmer on Bosu
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| | Slow miles | Fast miles | Total Distance | | 11.50 | 0.00 | 11.50 |
| "Epic Wednesday Adventures" with Kelli and Rachel doing the Grove to Battle loop. We made it up Grove Creek in good time, but I had never gone past Indian Springs before. We went through the Sound of Music meadow, but took a wrong turn. A 1:40 - 3 mile wrong turn. I was starting to stress that I would run out of water and I was hitting a very LOW low. I kinda wanted to curl up on the side of the trail and die. It was HOT!!
Rachel was able to get us back to the right trail (BLESS HER) and I found a second wind. And we got a ride back to our cars. Bless the PG public service guy!
11.5 miles - 4:54:34 - AP: 25:36 - Elevation: 3885
3x---this was WAY too much to do before a run like this!
BALL IYT raises
chest pull overs
russian twists
single leg squat
scarecrows
leg drops on bench
reverse grip rows
good mornings
superman on Bosu
plank jacks
curtsy lunges - 20
ball hamstring curl
LLL
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1 at home
3x
Bosu side to side pushups
step ups on bench
wide grip rows
LLL
deadlifts
crunches
seated shoulder fly
monster walks with band
kettlebell swing
fire hydrants
pendulum lunge with bicep curls
AM #2 at gym
30 minutes on step mill watching 24
3x
adductor
abductor
hamtractor
ham curl
leg press
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| TT: 51:31 AP: 10:11
I ran the first 3 miles with Tim (pumpkin truck loop). Then I dropped him off at home and added 2 more miles solo. I'm so very slow right now.
Long yoga session
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| | Slow miles | Fast miles | Total Distance | | 6.14 | 0.00 | 6.14 |
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Workout called for 6x400--2:30 rest--6x400--@2:10
1 mile warm up to track
2:06, 2:05, 2:03, 1:56, 2:02, 2:07
2:07, 2:04, 2:04, 2:03, 2:02, 2:00
Cool down 1 mile home
ITB bugs
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| | Slow miles | Fast miles | Total Distance | | 7.40 | 0.00 | 7.40 |
| Epic Wednesday Adventures - Squaw Peak --7.4 miles--TT: 2:50--AP: 23:05--Elevation: 2933. I felt significantly better on this run than on most of my previous EWA. Probably because I hadn't lifted all week and my legs weren't burnt toast. Still hard, but not dying! Kelli, Rachel and Wendy
3x
BALL IYT raises
chest pull overs
LLL
single leg squat
scarecrows
duck walk with band
reverse grip rows
good mornings
superman on Bosu
curtsy lunges - 20
ball hamstring curl
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 20.42 bike miles on the east then west MCT. 1:34:14--13.0
3x
Bicep curls on Bosu
Bentover row
PT jumps up the stairs
Single leg bicep curl
Reverse fly
Side lunges
Bosu crunches
Scissors
Chest press on ball
Hammer raise
Bosu lunges
Skull crushers on ball
Chest fly on ball
Squat
Swimmer on Bosu
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
3x
balance lunges
reverse lunges
squat
lateral shoulder raise
foward shoulder raise
shoulder press
LLL
Overhead tricep
single arm curls
tricep kick backs
bicep curls
ball crunch
ball bridge
hip flexor serier
push ups
AM #2 at gym
25 minutes on the step mill
3x
leg press
hamtractor
adductor
abductor
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 75.30 | 0.00 | 75.30 |
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