I Can Do Hard Things

Provo Freedom Run 10K

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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**

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

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

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.

Lao-Tzu

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.

 

…and what I’d rather see you do is to get the goal out of mind completely, but rather focus on the process, not the outcome. -Jay Johnson Process orientation, not outcome orientation.

 

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: 0.00 Month: 103.65 Year: 940.69
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
934.536.16940.69
Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance

TT:  32:58

I'm in full house decluttering/cleaning mode.  I can only do a few things really well at one time.  I guess I can't run/lift well and keep m my house deep cleaned.

High hamstring still bugging.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

run on TM

lift at home

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Walk/run on TM

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

TBT class

Weight: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Melissa's street-Discovery Park-New entrance

TT:  47:34

AP:  10:35

HR:  155

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route-19 degrees :(

TT:  59:50

AP:  9:59

HR:  163

TBT Class-100 squats

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Walk

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

New entrance hill//pumpkin truck

TT:  33:28

AP:  10:30

HR:  147

TBT Class--wrecked from Monday 

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Pumpkin truck route-27 degrees

TT:  38:21

AP:  9:35 (10:30, 9:49, 9:06, 8:50)

HR:  168

School was canceled for the next 5 days due to Covid.  Fun.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

New entrance - pumpkin truck - 18 degrees

TT:  32:45

AP:  10:21

HR:  156

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM

TT:  34:40

AP:  11:33

HR:  139

Weight: 0.00
Slow milesFast milesTotal Distance
3.500.003.50

TM

TT:  38:55

AP:11:07

HR:  142

Weight: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Melissa's street-Discovery Park-30degrees-icy 

TT:  45:40

AP:  10:04

HR:  146

 

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

on TM

HR:  141

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

19 degrees outside, so I decided to run on the TM.

TT:  45:00

HR:  141

TBT Class - 100 squats

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM

TT:  35:00

AP:  11:40

HR:  139

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TM

TT:  57:00

AP:  11:24

HR:  141

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TM

TT:  1:06

AP:  11:00

HR:  141

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

TM

TT:  22:00

AP:  11:00

HR:  138

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TM - a few pickups

TT:  1:06

AP:  11:00

HR:  155

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM

TT:  34:00

AP:  11:20

HR. 148

Mobility and foam roll

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TM - with a few pick ups

TT:  1:04

AP:  10:40

HR:  149

Mobility

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TM-pickups 

TT:  51:00

AP;  10:12

HR:  155

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM

TT:  32:00

AP:  10:40

HR:  143

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - first outside run in like a month.  21 degrees.  This run kicked my booty.  Treadmill doesn't equal outside.

TT:  58:12

AP:  9:48

HR:159

TBT - this also kicked my booty.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance --21 degrees

TT:  35:27

AP:  11:46

HR:  135

Weight: 0.00
Slow milesFast milesTotal Distance
7.500.007.50

North county-canal Blvd-alpine Hwy-300 n-28 degree

TT:  1:19

AP:  10:31

HR:  154

This was way harder than it use to be

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

7:00 am TBT class

4 miles on TM after class with pick ups--HR:  158

Weight: 0.00
Slow milesFast milesTotal Distance
3.400.003.40

Tim dropped me off at Timp Hwy/N County Blvd and I ran home.  34 degrees 

TT:  28:46

AP:  8:33 (9:06, 8:18, 7:56)

HR:  160

Things will get creaky after this run :/

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

TBT Class

Run in Alpine while waiting for the dog at the vet.  I forget how hilly it is up there.  34 degrees

TT:  38:57

AP:  9:44 (10:24, 10:13, 9:33, 8:38)

HR:  153

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Discovery Park to Everygreen Park--30 degrees

TT:  1:00:35

AP:  10:26

HR:  144

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

TM-lots of interruptions

TT:  1:16

AP:  10:51

HR:  142

TBT class with Georgia

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT -21 degrees

TT:  1:08

AP:  9:49

HR:  159

Weight: 0.00
Slow milesFast milesTotal Distance
1.500.001.50

On TM

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM - pickups

TT: 30:00

AP:  10:00

HR:  150

TBT Class with Georgia

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM
 

TT:  33:00

HR:  146

TBT Class with Georgia

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM

TT:  33:00

HR:  143

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance

TT:  29:03

AP: 9:39

HR:  152

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - 16 degrees

TT:  57:59

AP:  9:45

HR:  159

PM:  TBT Class with Georgia

Weight: 0.00
Slow milesFast milesTotal Distance
6.300.006.30

Golf course to Alpine Hwy to 300 N--25 degrees

TT:  1:02:38

AP:  9:54

HR:  155

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Discovey Park to Evergreen Park--30 degrees.

I'm having such a hard time finding my mojo.  And whether I want to run a fall race.  And everything seems to hurt.

TT: 1:00

AP:  10:22

HR:  150

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's Route - 46 degrees

TT:  59:19

AP:  9:56

HR:  157

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TBT Class

6.5-7.0 (7.0x2) speed--4:00 hard/1:00-2:00easy

TT:  45:00

HR:163

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Walmart round about - short add on - old entrance.  28 degrees

TT:  1:06

AP:  9:48

HR:  159

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

 

Super snowy this morning

 

TBT Class

TT:  55:00

AP:  11:00

HR:  144

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

TM

TT:  1:12

AP:  10:17

HR:  146

Started taking ashwagandha yesterday.  Slept great.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TT:  50:00

HR:  153

Pick ups:  4:00/1:00--6.0-6.6

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT - home on field and new entrance - 34 degrees

TT:  1:11:54

AP: 10:15

HR:  153

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's Route-34 degrees

TT:  1:01:29

AP:  10:21

HR:  156

My insomnia has been so terrible lately.

Weight: 0.00
Comments
From D Burke on Thu, Mar 17, 2022 at 17:37:38 from 50.237.211.90

i have found great success by turning on brown noise. there are many great playlists on spotify/itunes. i think the sleep experts recommend pink or white noise (lol, these colors), but brown has worked really well for me.

your friend,

a ghost

Slow milesFast milesTotal Distance
8.100.008.10

Bohemian single leg squat/hamstring slide outs/calf raises/LLL with weight/skull crusher

 

JRP with Rachel and Karen - 30 degrees

TT:  1:17

AP:  9:32 (10:12, 9:28, 9:38, 9:22, 9:41, 9:22, 9:15, 9:16)

HR:  160

I haven't felt this good on a run in a LONG time.  Lots of things to consider:  sunshine, glute activation BEFORE run, running with friends.  Gives me hope.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Run with Becky

TT:  34:27

AP:  11:28

HR:  136

 

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TBT Class

TM

2 mile WU

2x8:00 @6.5/6.7 (9:14/8:57) - 2 min rest

2x5:00@6.9/7.0 (8:42/8:34) - 2 min rest

2x2:00@7.2/7.4 (8:20/8:06)

 

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Recovery

TT:  33:00

HR: 137

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT-30 degrees

TT:  1:10:48

AP:  10:10

HR:  156

Weight: 0.00
Slow milesFast milesTotal Distance
10.600.0010.60

MCT - 43 degrees -----WAY too fast.  Hip flexr bugging

TT:  1:43

AP:  9:41

HR:  163

Weight: 0.00
Slow milesFast milesTotal Distance
5.400.005.40

2.3 before my run with Becky - TT:  23:31//AP:  10:14//HR:  143

3.0 with Becky - TT:  30:34//AP:   10:25//HR:  154

45 degrees - hip flexor bugging frm yesterday

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT - 52 degrees - short sleeve weather

TT:  1:15

AP:  10:46

HR:  157

Right hip still achy from last week

 

PM:  TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Discovery Park - Evergreen Park with Melissa's street add on - 43 degrees

TT:  1:14

AP:  10:39

HR:  154

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

TBT Class - legs were TOAST after this class.  I could only manage 4 miles today.  45 degrees and windy.

TT:  37:45

AP:  9:25 

Pick ups:  .66 @8:07///.27@8:17///.42@7:32

HR:  173

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT through field--39 degrees

TT:  1:13

AP:  10:36

HR:  151

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

300N-right at dead end--34 degrees

TT:  1:12

AP:  10:33

HR:  149

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TBT Class -Tim/Georgia/Annie/Sydney

New entrance--up hill-pumpkin truck-down hill-34 degrees

TT:  29:52

AP:  9:34 (10:47, 9:37, 8:10)

Hip flexor buggi g

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Home TM--too windy outside 

TT:  34:00

Weight: 0.00
Slow milesFast milesTotal Distance
5.800.005.80

1 mile and 1/2 mile time trial for Coach Mel

3 mile WU on MCT

1 mile - 7:42 (definitely a 10 effort wise)

.63 recovery

1/2 mile - 3:40 (7:21)

.64 home

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Stopped in Vegas on our way to Arcadia.  Hotel TM run.

TT:  32:00

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Easy miles with Georgia and Abby around Arcadia.  Big race for my girl tomorrow.  It's supposed to be 100 degrees.  I'm praying it goes well.

Weight: 0.00
Slow milesFast milesTotal Distance
5.360.005.36

Discovery Park - Melissa's street - new entrance - 36 degrees

First workout with Mel.

Glute activation exercises

10 min WU

4x3:00 @ 8:09-9:07 (8:07, 7:51, 7:49, 7:57...up a hill)

5:00 easy @ 11:04-12:55

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

3 easy on home TM.  Snowing outside

TT:  36:00

Foam rolling and mobility 

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

7:00 am TBT class.  Kyle’s “halfway humbler” about did me in.  
 
Came home and ran on my home TM.
 

Garmin did not like my indoor workout (I did change the setting to indoor, but the paces/distance was WAY off my TM).

 
So I’ll post my TM speeds:
 
1 mile WU @ 5.5 (10:54)
 
1-6.7 (8:57)
2-6.7 (8:57)
3-6.7 (8:57)
4-6.7 (8:57)
5-6.8 (8:49)
6-6.9 (8:41)
RI @ 5.5 (10:54)
 
CD @ 5.6 (10:42) 
 
Apple Watch HR @161
 
My right hip flexor/psoas is a hot spot for me. So I kept my speed a bit slower to keep me in the workout.  Everything else felt good.
 
Foam roll and mobility 

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Out/back on MCT

1xglute activation exercises 
 
I didn’t sleep well last night, so after my kids went to school I took a nap.  It was freakin 45 degrees by the time I got out the door!!!!
 
I felt creaky and rusty today…. Had a hard time getting my legs moving.  But I got all my paces.  Hip flexor/psoas still squeaky.

TT:  1:04
AP:  9:23
2 mile WU @9:41-11:04 (10:07&10:00)
1 mile moderate @8:09-9:07 (8:10)
1 mile recovery @9:07-10:20 (9:52)
1 mile moderate @8:09-9:07 (8:10)
2 mile CD @9:41-11:04 (9:40&9:41)
 

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Easy with Becky

TT:  32:16

AP:  10:42

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

I got Rachel to run this workout with me!!  39  degrees.  Boston Marathon is today.

This workout kicked by tail!  Definitely a 10!!  I couldn't hit those 1:00 paces.  PM:  TBT class

  1. 2x glute activation

  2. Warm up

    15 min @ 09:41-11:04 min/mi (10:05 & 9:43)
  3. Ramp up in 4 steps

    1. 4 min @ 09:07-10:20 min/mi (9:26) (9:35) (9:36)

    2. 3 min @ 08:09-09:07 min/mi (8:30) (8:29) (8:31)

    3. 2 min @ 07:23-08:09 min/mi (7:42) (7:46) (7:44)

    4. 1 min @ 06:44-07:23 min/mi (7:44) (7:42) (7:25)

  4. Cool Down

    10 min @ 09:41-11:04 min/mi (9:55)
     

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out new entrance - 61 degrees

Walk/ run

TT:  37:12. AP: 12:34

Weight: 0.00
Slow milesFast milesTotal Distance
8.450.008.45

MCT Loop - 39 degrees

​TT:  1:19 - AP:  9:23 - HR  169 

TBT Class

  1. Warm up

    1.50 mi @ 10:20-11:55 min/mi
  2. Repeat 2 times

    1. Hard

      0.50 mi @ 08:09-09:07 min/mi (8:08 & 8:07)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
  3. Repeat 1 times

    1. Hard

      1.00 mi @ 08:09-09:07 min/mi (8:19)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
  4. Repeat 2 times

    1. Hard

      0.50 mi @ 08:09-09:07 min/mi (8:04 & 7:59)
    2. Easy

      0.25 mi @ 09:07-10:20 min/mi
  5. Repeat 1 times

    1. Hard

      1.00 mi @ 07:54-09:07 min/mi (7:59)
    2. Easy

      0.25 mi @ 09:07-10:20 min/mi
  6. Cool Down
    1. 1.00 mi @ 09:41-11:55 min/mi
       

Weight: 0.00
Slow milesFast milesTotal Distance
4.800.004.80

50 degrees - Melissa's street to Discovery Park

TT:  45:00

AP:  9:22

 

  1. Warm up

    15 min @ 09:41-11:04 min/mi
  2. Repeat 6 times

    1. Hard

      2 min @ 07:45-08:09 min/mi (8:08, 7:51, 7:43, 7:50, 7:53, 7:56)
    2. Easy

      2 min @ 09:07-10:20 min/mi
  3. Cool Down

    10 min @ 09:41-11:04 min/mi
     

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

43 degrees - Pam's route - with Becky

TT:  44:47

AP:  11:19

Weight: 0.00
Slow milesFast milesTotal Distance
5.800.005.80

​Discovery Park to Evergreen Park - 25 degrees

These were hard, but I wasn't desparate.  Last push was up Evergreen Park hill...and it was my fastest!!

TT:  54:25

AP:  9:23

HR:  165

  1. Warm up

    10 min @ 09:41-12:55 min/mi
  2. Repeat 4 times

    1. Hard

      5 min @ 08:09-09:07 min/mi (8:11-8:11-8:09-8:03)
      Zone 2-Zone 4
    2. Easy

      5 min @ 11:04-12:55 min/mi
  3. Cool Down

    10 min @ 09:41-11:04 min/mi
     

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  34:30

AP:  11:26

Weight: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

 

1.    Warm up 2.00 mi @ 09:41-11:04 min/min (10:09/9:53)

    2.    Active 2.00 mi @ 08:37-09:41 min/mi (8:31/8:38)
    3.    Recovery 1.00 mi @ 09:41-11:04 min/mi  (11:13)
    4.    Repeat 3 times
    1.    Hard 0.50 mi @ 06:44-07:23 min/mi (7:51/7:53/7:55)
    2.    Easy 0.50 mi @ 10:20-12:55 min/mi 
    5.    Cool Down 1.00 mi @ 09:41-11:04 min/mi 
 

Glute activation.

Holy crap that sucked. I was in puke zone during every set.  Maybe I did the 2 mile tempo too fast because those 1/2 mile repeats were so far gone…..I wasn’t even close.  Kinda shook my confidence.

Gu at mile 4 and I carried water.  Hip flexor SO tight/sore.

TT:  1:27. AP:  9:43. HR:  166

MCT-  37 degrees

Weight: 0.00
Slow milesFast milesTotal Distance
5.200.005.20

MCT - 36 degrees - very windy

TT:  48:41 

AP:  9:21

HR:  160

I really needed a redemption run after Wednesday.  I felt super strong and could have gone faster.

  1. Warm up

    15 min @ 09:41-11:04 min/mi
  2. Repeat 5 times

    1. Hard

      2 min @ 07:23-07:45 min/mi (7:38, 7:28, 7:17, 7:19, 7:04)
    2. Easy

      3 min @ 10:20-11:55 min/mi
  3. Cool Down

    10 min @ 09:41-11:04 min/mi
     

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Out/back 300 N - 34 degrees

TT:  44:38

AP:  11:08

HR:  135

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

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

Weight: 0.00
Slow milesFast milesTotal Distance
4.800.004.80

Workout - 45 minutes easy - 36 degrees and rain

Discovery Park to Melissa's street

TT:  50:42

AP: 10:37

HR:  137

Weight: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

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

Weight: 0.00
Slow milesFast milesTotal Distance
8.300.008.30

​MCT 8 mile loop - 37 degrees

TT:  1:17  AP:  9:21 HR: 162

  1. Warm up

    2.00 mi @ 09:41-11:04 min/mi (10:20, 9:46)
  2. Active

    1.00 mi @ 08:09-09:07 min/mi (8:22)
  3. Recovery

    2.00 mi @ 09:07-10:20 min/mi (9:23, 9:10)
  4. Active

    1.00 mi @ 08:09-09:07 min/mi (8:13)
  5. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (9:47, 9:44)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance to favorite house - 63 degrees

TT:  34:41

AP:  11:34

HR:132

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

MCT - out, but finish on 700 N and new entrance - 36 degrees

TT:  1:35. AP:  9:30 HR:164 

  1. Warm up

    2.00 mi @ 09:41-11:04 min/mi (10:18, 9:45)
  2. Active

    2.00 mi @ 08:37-10:20 min/mi (8:40, 8:40)
  3. Recovery

    2.00 mi @ 10:20-11:55 min/mi (9:54, 9:46)
  4. Active

    2.00 mi @ 08:37-10:20 min/mi (8:35, 8:30)
  5. Cool Down

    2.00 mi @ 10:20-11:55 min/mi (10:32, 10:24)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Run/Walk on TM - HR:  127

 

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

​Discovery Park to Evergreen - 36 degrees

TT:  54:33. AP:  9:02

TBT Class

  1. Warm up

    1.50 mi @ 09:41-11:04 min/mi (9:56, 9:39)
  2. Active

    1.50 mi @ 07:23-08:37 min/mi (8:12, 8:08)
  3. Recovery

    0.50 mi @ 10:20-11:55 min/mi
  4. Active

    1.50 mi @ 07:23-08:37 min/mi (8:04, 7:51)
  5. Cool Down

    1.00 mi @ 09:41-11:04 min/mi
     

 

 

 

Weight: 0.00
Slow milesFast milesTotal Distance
4.900.004.90

Pumpkin Truck - Pioneer House - 37 Degrees

TT:  47:08 AP:  9:42 - felt super great!

TBT Class

  1. Warm up

    15 min @ 09:41-11:04 min/mi (10:09, 9:35)
  2. Repeat 8 times

    1. 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)
    2. Easy

      1 min @ 17:14-22:09 min/mi
  3. Cool Down

    10 min @ 09:41-11:04 min/mi (10:39)
     

 

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Out/back on 300n--44 degrees

TT:  44:22

AP:  11:05

HR:  138

Weight: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

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

 

  1. Warm up

    3.00 mi @ 09:41-11:04 min/mi (10:15, 9:55, 9:41)
  2. Repeat 6 times

    1. Hard

      0.50 mi @ 07:45-08:37 min/mi (8:07, 8:07, 8:05, 8:05, 7:54, 7:50)
    2. Easy

      0.50 mi @ 09:07-10:20 min/mi
  3. Active

    2.00 mi @ 08:09-09:41 min/mi (8:17, 8:03)
  4. Cool Down

    1.00 mi @ 09:41-11:04 min/mi (9:53)
    Zone 1-Zone 2

Weight: 0.00
Slow milesFast milesTotal Distance
2.300.002.30

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

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

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.

 

  1. Warm up

    2.00 mi @ 09:41-12:55 min/mi (10:14, 10:01)
  2. Ramp up in 4 steps

    1. 1.00 mi @ 09:07-09:41 min/mi (9:09)

    2. 1.00 mi @ 08:37-09:07 min/mi (8:41)

    3. 1.00 mi @ 08:09-08:37 min/mi (8:11)

    4. 1.00 mi @ 07:45-08:09 min/mi (7:56)

  3. Cool Down

    1.00 mi @ 09:41-12:55 min/mi (10:35)
    Massage

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

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

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

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.

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

Just a run, no workout.  46 degrees.  Kept holding back, felt good.

TT:  1:39:40

AP:  9:24

HR:  161

PT for Achilles 

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

1 hour bike on the MCT.  I'm so slow!

TT:  1:01 - 12.12 miles - 11.9 - HR: 129

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance - 45 degrees

TT:  31:06

AP:  10:22

HR:  144

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Easy run with Georgia in Hawaii

Weight: 0.00
Slow milesFast milesTotal Distance
3.770.003.77

Solo run in HI and got a little lost.

TT:  37:22

AP:  9:56

HR:  146

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Solo run in HI.

TT:  30:55

AP:  10:19

HR:  143

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Back home. MCT - out/back.  Ran into Kellie Taylor and ran the 2 mile push with her (2 mile WU - 2mile push - 2 mile CD)

TT:  58:20

AP:  9:35

HR:  157

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

Out/back on MCT - 61 degrees and rainy - wore hydration pack.  That last 2 mile push was a struggle.  Hamstring was pulling.  Be a work horse....not a show pony.

TBT Class

TT:  1:35

AP:  9:36

HR:  164

  1. Warm up

    2.00 mi @ 09:41-11:04 min/mi (10:25, 9:51)
  2. Active

    2.00 mi @ 08:37-10:20 min/mi (8:38, 8:40)
  3. Recovery

    2.00 mi @ 10:20-11:55 min/mi (10:19, 10:07)
  4. Active

    2.00 mi @ 08:37-10:20 min/mi (8:41, 8:37)
  5. Cool Down

    2.00 mi @ 10:20-11:55 min/mi
     

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance - 54 degrees

Run/walk

TT:  36:29

AP:  12:09

HR:  138

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Pam's Route - 54 degrees

TT:  42:18

AP:  11:01

HR: 146

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

​Discovery Park to Evergreen Park - 63 degrees.  Hit a light during the 2 mile tempo....would have been a few seconds slower.

TT:  53:58

AP:  9:12

HR:  164

 

TBT Class

  1. Warm up

    1.00 mi @ 10:20-11:55 min/mi (10:10)
  2. Repeat 2 times

    1. Hard

      0.50 mi @ 07:45-08:09 min/mi (8:01/7:50)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
  3. Repeat 1 times

    1. Hard

      2.00 mi @ 08:09-09:07 min/mi (8:17/8:10)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
      Zone 1
  4. Cool Down

    1.00 mi @ 09:41-11:55 min/mi (9:57)
     

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Pam's route with Becky.  63 degrees.

TT:  58:06

AP:  11:29

HR:  139

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Melissa's street - Discovery Park - windy and raining - 63 degrees.  Too windy for a long run.

TT:  44:14

AP:  11:01

HR:  141

 

Weight: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

LP Hwy to ever flowing drinking fountain to Alpine Hwy - 48 Degrees

Felt pretty good.  But had a hard time imagining doing this for 13 miles.

TT:  1:54

AP:  9:31

HR:  160

  1. Warm up

    6.00 mi @ 09:41-11:04 min/mi (10:34, 10:32, 10:24, 10:11, 10:11, 9:41)
  2. Active

    4.00 mi @ 08:09-08:37 min/mi (8:33, 8:17, 8:07, 7:51)
    Zone 3-Zone 4
  3. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (10:06, 9:48)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance.  Run/walk.  54 degrees.  I slept until 8:00am and feel like a new person!

TT:  35:26

AP:  11:49

HR:  134

Weight: 0.00
Slow milesFast milesTotal Distance
6.160.006.16

MCT - 66 degrees - TBT Class

TT:  58:03

AP:  9:26

HR:  170

  1. Warm up

    1.50 mi @ 10:20-11:55 min/mi (10:35, 10:14)
  2. Repeat 1 times

    1. Hard

      1.00 mi @ 07:45-08:37 min/mi (7:58)
    2. Easy

      0.25 mi @ 09:07-10:20 min/mi
  3. Repeat 4 times

    1. Hard

      0.25 mi @ 06:44-07:23 min/mi (7:30, 7:20, 7:20, 7:26)
    2. Easy

      0.25 mi @ 09:07-10:20 min/mi
  4. Repeat 1 times

    1. Hard

      1.00 mi @ 07:45-08:37 min/mi (7:39--MILE PR)
    2. Easy

      0.25 mi @ 09:07-10:20 min/mi
      Zone 1-Zone 2
  5. Cool Down

    1.00 mi @ 09:41-11:04 min/mi

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

70 degrees

TT:  58:14

AP:  11:06

HR:  144

Weight: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

Out/back on MCT - 50 degrees - windy.  

TT:  2:02

AP:  9:23

HR:  165

  1. Warm up

    2.00 mi @ 10:20-11:55 min/mi (10:31, 10:13)
  2. Active

    3.00 mi @ 08:37-09:07 min/mi (9:07, 9:10, 9:03)
  3. Recovery

    0.50 mi @ 09:41-11:04 min/mi
  4. Active

    3.00 mi @ 08:37-09:07 min/mi (9:07, 9:02, 9:00)
  5. Recovery

    0.50 mi @ 09:41-11:04 min/mi
  6. Repeat 4 times

    1. Hard

      0.50 mi @ 07:45-08:09 min/mi (8:03, 7:58, 7:54, 7:30)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
      Zone 1
  7. Cool Down

    1.00 mi @ 09:41-11:04 min/mi (9:32)

Weight: 0.00
Slow milesFast milesTotal Distance
2.300.002.30

Out/back new entrance - 55 degrees

TT:  27:25

AP:  12:02

HR:  133

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Run with Collette on the MCT - 54 degrees

TT:  1:01

AP:  10:26

HR:  154

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Lift legs

Weight: 0.00
Slow milesFast milesTotal Distance
6.250.006.25

Out/back on MCT - 64 degrees.  I had a really good mental day.  Lungs are still hurting.

TT:  57:56

AP:  9:18

HR:  162

  1. Warm up

    2.00 mi @ 10:20-12:55 min/mi (10:20, 10:09)
  2. Active

    1.50 mi @ 08:37-09:41 min/mi (8:31, 8:40)
  3. Recovery

    0.50 mi @ 10:20-15:30 min/mi
  4. Active

    1.50 mi @ 08:37-09:41 min/mi (8:14, 8:03)
  5. Cool Down

    1.00 mi @ 09:41-12:55 min/mi (10:06)

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Hike with Behn and Georgia to Emme's Meadow.

HR:  122

Elevation: 1316

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT - 63 degrees - I've got a sinus infection, so I wasn't sure how this was going to go. 

TT: 1:05

AP:  9:24

HR:  163 

  1. Warm up

    3.00 mi @ 09:41-11:04 min/mi (10:45, 10:01, 9:47)
  2. Ramp up in 4 steps

    1.  

      1.00 mi @ 09:41-10:20 min/mi (9:17)
      Zone 1-Zone 2
    2.  

      1.00 mi @ 09:07-09:41 min/mi (9:07)
      Zone 2
    3.  

      1.00 mi @ 08:37-09:07 min/mi (8:38)
      Zone 2-Zone 3
    4.  

      1.00 mi @ 08:09-08:37 min/mi (8:12)
      Zone 3-Zone 4
  3. Cool Down

    1.00 mi @ 09:41-11:04 min/mi ( Walk with Chip)
    Zone 1-Zone 2

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out of new entrance - 72 degrees

TT: 34:12

HR:  139

Weight: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

​Melissa's street to Discovery park - 66 degrees

TT:  44:35

AP:  9:48

HR:  160

  1. Warm up

    15 min @ 10:20-12:55 min/mi
    Zone 1
  2. Repeat 3 times

    1. Hard

      3 min @ 08:09-08:37 min/mi (8:11, 7:48, 7:41)
      Zone 3-Zone 4
    2. Easy

      2 min @ 10:20-12:55 min/mi
      Zone 1
  3. Cool Down

    15 min @ 09:41-11:04 min/mi
    Zone 1-Zone 2

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance--70 degrees

TT:  32:29

HR:  143

Weight: 0.00
Race: Provo Freedom Run 10K (6 Miles) 00:53:04
Slow milesFast milesTotal Distance
1.006.167.16

70 Degrees - .5 WU/.5CD

TT:  53:04

AP:  8:37 (8:41, 8:35, 8:29, 8:29, 8:30, 8:54)

HR:  172

Not quite the race I was hoping for.

.5 mile warm up—glute activation 

Took off way slow.  Kept slowing down remembering I wanted to negative split.  Everything felt easy till mile 4. 

Then I really had to start to work.  Those darn 5k walkers get in the way ;). That last .7 up the hill to the finish did me in.  My lungs were on FIRE (I’m wondering if it’s from when I had Covid last year…..I was gasping for air…..lungs are still sore as I write this).

Negative split until 5.3.  Oh well. I’m not sure if starting any slower would have helped or it’s just a hard course (and weaving through all the people at the end)…or I’m just not there fitness-wise yet.

I’m going to try to finish some of my harder workouts on an uphill.  I want revenge :)

.5 mile cooldown.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TBT Class

out/back new entrance - 73 degrees

AP:  11:29

HR:  143

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Discovery park - evergreen park - 66 degrees

TT:  1:07

AP:  9:39

HR:  168

  1. Warm up

    1.00 mi @ 10:20-12:55 min/mi
    Zone 1
  2. Repeat 6 times

    1. Hard

      0.50 mi @ 08:37-09:41 min/mi (8:37, 8:23, 8:19, 8:12, 8:16, 8:03)
      Zone 2-Zone 3
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
      Zone 1
  3. Cool Down

    1.00 mi @ 09:41-11:55 min/mi
    Zone 1-Zone 2

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 64 degrees

TT:  31:56

AP:  10:39

HR:  145

Weight: 0.00
Slow milesFast milesTotal Distance
14.500.0014.50

Down AF Canyon with Collette.  She hasn't been running a lot and we stopped an obscene about time.  Frustrating.  Collette left at mile10 and I tried to pick up the pace.  48 degrees at top of canyon.

TT:  2:15

AP:  9:19

HR:  160

Weight: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

Up N County - Everflowing drinking fountain - down 100E --70 degrees (I ran at 5:00am and it was much cooler)

TT:  1:57

AP:  9:48

HR:  158

  1. Warm up

    6.00 mi @ 09:41-11:04 min/mi (10:53, 10:32, 10:43, 10:37, 10:21, 9:59)
  2. Active

    4.00 mi @ 08:09-08:37 min/mi (8:35, 8:24, 8:21, 8:00)
  3. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (10:41, 10:25)
     

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 64 degrees

TT:  32:51

HR:  134

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Discovery Park - Melissa's street - 73 degrees

  1. Warm up

    15 min @ 09:41-11:04 min/mi (10:01, 9:34)
  2. Ramp up in 4 steps

    1. 4 min @ 09:41-11:04 min/mi (9:39)

    2. 3 min @ 09:07-09:41 min/mi (9:14)

    3. 2 min @ 08:09-09:07 min/mi (8:15)

    4. 1 min @ 07:23-08:09 min/mi (7:53)

  3. Ramp up in 4 steps

    1. 4 min @ 09:41-11:04 min/mi (9:08)

    2. 3 min @ 09:07-09:41 min/mi (8:48)

    3. 2 min @ 08:09-09:07 min/mi (8:12)

    4. 1 min @ 07:23-08:09 min/mi (7:30)

  4. Cool Down

    10 min @ 09:41-11:04 min/mi (10:51)
     

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Discovery Park - Melissa's street - 72 degrees

TT:  46:48 AP:  9:21 HR:  163

TBT Class

  1. Warm up

    10 min @ 09:41-12:55 min/mi (9:56)
  2. Repeat 2 times

    1. Hard

      10 min @ 08:09-08:37 min/mi (8:15, 8:22--(7:56, 7:53)
    2. Easy

      5 min @ 11:04-12:55 min/mi
  3. Cool Down

    5 min @ 09:41-11:04 min/mi (11:29, 10:10)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance - 66 degrees

TT:  32:17

AP:  11:46

HR:  132

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - 64 degrees ---Lift legs.

I'm trying to decide how I feel about having a coach.  I don't think I'm getting any faster.  If I don't post anything on TP, I don't get any encouragement.    I have no idea how well I'm doing.  Plus, my lungs were hurting this morning which made me grumpy.  

TT:  1:00

AP:  10:00

HR:  157

  1. Warm up

    2.00 mi @ 10:20-12:55 min/mi (11:13, 10:36)
  2. Repeat 4 times

    1. Hard

      0.25 mi @ 08:37-09:41 min/mi (8:41, 8:34, 8:33, 8:32)
    2. Easy

      0.25 mi @ 10:20-14:05 min/mi
  3. Cool Down

    2.00 mi @ 09:41-11:55 min/mi (9:50, 9:53)

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

MCT - 68 degrees

TT:  1:17 AP:  9:42 HR:  163

  1. Warm up

    2.00 mi @ 09:41-11:04 min/mi (10:39, 10:07)
  2. Active

    1.00 mi @ 08:09-08:37 min/mi (8:03)
  3. Recovery

    2.00 mi @ 09:07-10:20 min/mi (10:30, 9:26)
  4. Active

    1.00 mi @ 08:09-08:37 min/mi (7:57)
  5. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (10:47, 10:03)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

On home TM

Lift legs

Weight: 0.00
Slow milesFast milesTotal Distance
4.800.004.80

Discovery Park to Melissa's Street - 63 degrees (which felt heavenly).  Peroneal bugging

TT:  47:29 AP:  9:50 HR:  150

TBT Class

  1. Warm up

    15 min @ 10:20-12:55 min/mi (10:19, 9:57)
  2. Repeat 3 times

    1. Hard

      3 min @ 08:09-08:37 min/mi (8:18, 8:09, 8:04)
    2. Easy

      2 min @ 10:20-12:55 min/mi
  3. Cool Down

    15 min @ 09:41-11:04 min/mi (10:26, 10:27)
     

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  31:10

AP:  11:33

HR:  128

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

66 degrees

TT:  30:17

AP:  9:59

HR:  150

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

72 degrees

TT:  19:47

AP:  9:50

HR:  150

Weight: 0.00
Race: Timp Half Marathon (13.1 Miles) 01:49:40
Slow milesFast milesTotal Distance
13.100.0013.10

Short version:  better than I thought.  The wheels started to fall off around 11.5.

TT:  1:49:40

AP:  8:17 (8:07, 8:30, 8:25, 8:19, 8:23, 8:12, 8:13, 8:16,// 8:13, 8:17, 8:08, 8:27, 8:17)

HR:  160

Long version:  I saw a friend and ran with her the first mile, but she was going too fast for me.  Felt good down the canyon and on the golf course.  Took GU at mile 5.  

Really started to hurt when I hit the MTC.  Hung on for as long as I could.  Took water at mile 12 and just kept thinking 4 laps around the track…3 laps around the track….2 laps.  The wheels were rolling off :(

Ironically, I ran a faster AP than I did the Freedom Run.  My PR in this course is 1:47, so I felt pleased I was only 2 minutes off for a “C” race.

Time to get back to work.  And take a nap!

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Left shin extremly sore so I decided to bike today.  10 miles - 45 minutes - 13.2

TBT class

Quads still sore from the race.

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Out/back--66 degrees

TT:  24:54

AP:  10:48

HR:  139

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route-64 degrees

TT:  1:02

AP:  10:29

HR:  150

Weight: 0.00
Slow milesFast milesTotal Distance
8.500.008.50

Out/Back on canal--75 degrees --legs felt extremely rusty a full of cobwebs.  Too much walking after each set.  Water stops too.  VERY humid and rainy.  Shin feels way better.

TT:  1:20

AP:  9:33

HR:  168

Warm up 1.00 mi @ 09:41-11:04 min/mi (10:19)
    2.    Repeat 3 times
    1.    Hard 1.50 mi @ 07:45-08:37 min/mi (8:26, 8:18//8:23, 8:27//8:16, 7:55)
    2.    Easy 0.50 mi @ 09:07-11:04 min/mi
    3.    Cool Down 1.00 mi @ 09:41-11:04 min/mi (11:32, 10:31)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

73 degrees - out/back new entrance

TT:  32:17

AP:  10:48

HR:  140

Weight: 0.00
Slow milesFast milesTotal Distance
3.700.003.70

Out/back new entrance - 66 degrees - lifting at home

TT:  35:36

AP:  9:41

HR:  160

 

  1. Warm up

    1.00 mi @ 09:41-11:04 min/mi (10:02)
  2. Repeat 6 times

    1. Hard

      200 m @ 08:09-09:07 min/mi (7:57, 8:10, 8:03, 7:40, 7:33, 7:45)
    2. Easy

      200 m @ 09:07-11:55 min/mi
      Zone 1-Zone 2
  3. Cool Down

    1.00 mi @ 09:41-11:04 min/mi

Weight: 0.00
Slow milesFast milesTotal Distance
3.500.003.50

57 degrees Up hill - down pool road - new entrance

TT:  34:50

AP:  10:08

HR:  150

  1. Warm up

    10 min @ 11:55-14:05 min/mi
  2. Repeat 3 times

    1. Hard

      3 min @ 08:37-09:07 min/mi (8:31, 8:25, 8:11)
    2. Easy

      2 min @ 15:30-19:23 min/mi
  3. Cool Down

    5 min @ 11:55-14:05 min/mi

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  29:38 AP:  9:55 HR:  153 - 73 degrees

  1. Warm up

    10 min @ 11:04-12:55 min/mi (10:43)
  2. Repeat 5 times

    1. Hard

      1 min @ 07:45-08:09 min/mi (7:49, 7:50, 7:34, 7:33, 7:25)
    2. Easy

      1 min @ 10:20-11:55 min/mi
  3. Cool Down

    10 min @ 11:04-12:55 min/mi

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Out/back new entrance 72 degrees

TT:  19:55/AP:  9:55/HR:  143

Weight: 0.00
Race: Hobble Creek Half Marathon (13.1 Miles) 01:48:53
Slow milesFast milesTotal Distance
13.100.0013.10

TT:  1:48:53 -- AP:  8:19 -- HR:  167 -- 68 degrees

8:09, 8:21, 8:24, 8:18, 8:21, 8:08, 8:12, 8:15, 8:11, 8:14, 8:35, 9:00, 8:07, 7:51

I forgot how much this race frustrates me.  Packet pick up was so slow.  45 minute bus wait.  40 minute late start.  So cheaply run.  It's kinda embarrassing.  

The mile markers and my watch were way off.  I tried to keep a semi-steady pace down the canyon.  Gu at mile 5.  Water at each station.  It was cool, overcast and even rained during mile 3.  Hills at mile 6 and 10.

The wheels came off at mile 10.  My arms and legs were so heavy.  I didn't have another gear.  I walked too long at the mile 12 water station.  Frustrating.  I'm supposed to talk with coach Mel on Monday.  6 weeks until SG.  Time for super focus.  

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - 61 degrees which felt amazing!

TT:  1:06:42. AP:  11:12. HR:  138

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
5.400.005.40

Pam's route - 66 degrees

TT:  57:55//AP:  10:46//HR:  140

TBT Class - legs

Weight: 0.00
Slow milesFast milesTotal Distance
11.000.0011.00

Out/back on MCT - 61 degrees.  Started way later than I wanted, but the sun didn't hit me until 3 miles left.  I actually felt really good today.  I was supposed to hike Timp with the family, but too many sick kids.  This was plan B.

TT:  1:49:35//AP:  9:58//HR:  150

Last 3 miles were progression :  8:46, 8:29, 8:09

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  34:46//AP:  11:43//HR:  129 - 70 degrees

Weight: 0.00
Slow milesFast milesTotal Distance
5.170.005.17

MCT Loop - 63 degrees

TT:  48:46//AP:  9:26//HR:  156

  1. Warm up

    2.00 mi @ 09:41-11:55 min/mi (10:30, 9:41)
  2. Repeat 4 times

    1. Hard

      0.25 mi @ 06:44-07:23 min/mi (7:11, 7:01, 7:06, 6:50)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
  3. Cool Down

    1.00 mi @ 09:41-12:55 min/mi  (9:41)

Weight: 0.00
Slow milesFast milesTotal Distance
11.620.0011.62

Ran with Karen and Rachel on the JRP - 64 degrees.  Ran 1 mile before they arrived.

TT:  1:43:26//AP:  9:58//HR:  155

 

I dropped off Annie and Carter at USU today.  Feeling sad.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  32:50//AP:  12:03//HR:  124 - 63 degrees

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Discovery Park - Melissa's Street - 63 degrees - felt very easy

TT:  57:54//AP:  9:51//HR:  156

  1. Warm up

    1.00 mi @ 10:20-12:55 min/mi (10:25)
  2. Repeat 4 times

    1. Hard

      0.50 mi @ 08:09-09:41 min/mi (8:06, 8:00, 7:49, 7:49)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
      Zone 1
  3. Cool Down

    1.00 mi @ 09:41-11:55 min/mi 
     

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TBT Class then run 66 degrees.  Practice run on tired legs from class.  Felt super strong.

TT:  55:34//AP:  9:16//HR:  158

  1. Warm up

    1.50 mi @ 09:41-11:04 min/mi  (10:39, 10:11)
  2. Active

    1.50 mi @ 07:23-08:37 min/mi (8:07, 7:57)
  3. Recovery

    0.50 mi @ 10:20-11:55 min/mi
  4. Active

    1.50 mi @ 07:23-08:37 min/mi (7:43, 7:37)
  5. Cool Down

    1.00 mi @ 09:41-11:04 min/mi (11:01)

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

1 mile running around the AFXC meet.

5 miles after the race in the heat --out/back 300N--75 degrees

TT;  52:28//AP:  10:36//HR: 146

 

 

 

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

TT:1:14:29 AP:  9:19 HR:  159 - 57 degrees

TBT Class (5:00am) - I was really struggling where I wanted to run this workout. The track gives me anxiety, so I started to drive up to the MCT.  At the temple light, I told myself to get my big girl panties on and go to the track.  

I feel really good about this workout.  Physically and mentally.  

  1. Warm up

    1.00 mi @ 11:04-11:55 min/mi (10:38)
  2. Repeat 1 times

    1. Hard

      0.25 mi @ 07:23-07:45 min/mi (7:34) (7:21)
    2. Easy
    3. 0.25 mi @ 10:20-11:55 min/mi
  3. Repeat 1 times

    1. Hard

      0.50 mi @ 08:09-08:37 min/mi (7:56) (7:43)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
  4. Repeat 1 times

    1. Hard

      0.75 mi @ 08:37-09:07 min/mi (8:06) (7:51)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
  5. Repeat 1 times

    1. Hard

      1.00 mi @ 08:37-09:41 min/mi (7:58)
  6. Cool Down

    1.00 mi @ 10:20-11:55 min/mi

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Pumpkin truck loop - 66 degrees - accupuncture on my calves/shins - all about the recovery

TT:  46:11//AP:  11:32//HR:  135

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - 61 degrees - shins felt better - news shoes and orthotics

TT:  1:05:33//AP:  10:56//HR:  152

Just trying to recover for Friday's big run.

Weight: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

TT:  1:55:10//AP:  8:53//HR:  158 - 43 degrees

We had a really hard family day yesterday, so I am mentally and physically exhausted. Plus Georgia asked me to take her to the 5:00am leg class at Kyle's and I can't say now when my kids want to hang out.  But I did say NO to next week.

I'm really pleased at that last 8:00mm during the last mile of the last 3 mile tempo (it was just out of the canyon up that big hill on the golf course).  I also hit the lap button during the last .5 sprint so it broke up the time.  I probably walked too much during those .25 mile recoveries.

My legs are toast.  I'm a bit worried about doing another big workout on Monday.  Depending on how I feel, we may need to push it to Tuesday.

Another deposit into the speed bank account.

  1. Warm up

    2.00 mi @ 09:41-11:04 min/mi (9:17, 9:12)
  2. Active

    3.00 mi @ 08:09-09:07 min/mi (8:30, 8:09, 8:08)
  3. Recovery

    0.50 mi @ 09:41-11:04 min/mi
  4. Active

    3.00 mi @ 08:09-09:07 min/mi (7:54, 7:40, 8:01)
  5. Recovery

    0.50 mi @ 09:41-11:04 min/mi
  6. Repeat 4 times

    1. Hard

      0.50 mi @ 07:45-08:09 min/mi (7:57, 7:44, 7:31, 7:28)
    2. Easy

      0.25 mi @ 09:41-11:55 min/mi
  7. Cool Down

    1.00 mi @ 09:41-11:04 min/mi (10:55)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  35:11. AP:  12:48

Walk/run

Weight: 0.00
Slow milesFast milesTotal Distance
7.500.007.50

TT: 1:12. AP:  9:44. HR:  159 - 63 degrees - I shouldn't have done this workout.  I should have waited a day.  ITB totally flared up.  Feeling sad and grumpy  

  1. Warm up

    1.00 mi @ 10:20-11:55 min/mi (10:17)
  2. Repeat 2 times

    1. Hard

      0.50 mi @ 07:45-08:09 min/mi (7:50, 7:51)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
      Zone 1
  3. Repeat 1 times

    1. Hard

      1.00 mi @ 08:09-09:07 min/mi (8:09)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
  4. Repeat 2 times

    1. Hard

      0.50 mi @ 07:45-08:09 min/mi (7:53, 7:43)
    2. Easy

      0.25 mi @ 09:07-10:20 min/mi
  5. Repeat 1 times

    1. Hard

      1.00 mi @ 07:54-09:07 min/mi (7:50)
    2. Easy

      0.25 mi @ 09:07-10:20 min/mi
  6. Cool Down

    1.00 mi @ 09:41-11:55 min/mi (12:13)

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Bike 14 miles - 1:04 - 13.3 - HR:  130

Lift lower leg

ITB still bugging

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT - 70 degrees - ITB slightly better, but decided not to do the workout.

TT:  1:13//AP:  10:31//HR:  149

Carter got his mission call to Hamilton New Zealand

Weight: 0.00
Slow milesFast milesTotal Distance
15.300.0015.30

TT:  2:23:55//AP:  9:24//HR: 163 - 68 degrees - 90 minute massage yesterday

Michelle reached out about running together today!  I was nervous about being too slow for her…..she was nice enough to go my pokey pace.

I knew today wouldn’t be as fast as last week since we didn’t go down the canyon, but the effort was there.

I had a hard time seeing the paces on my watch (old lady eyes).  Maybe could have gone a bit faster.

Time to recover…recover…recover!!!!

Side note:  I ran a 7:30 mile during mile 13 today.  My fastest mile during my April time trial was a 7:40.  Boom!

  1. Warm up

    3.00 mi @ 09:41-11:04 min/mi (9:55, 10:14, 10:01)
  2. Ramp up in 4 steps

    1. 3.00 mi @ 09:07-10:20 min/mi (9:12, 9:25, 9:12)

    2. 3.00 mi @ 08:37-09:41 min/mi (9:04, 8:50, 8:48)

    3. 3.00 mi @ 08:09-09:07 min/mi (8:48, 8:48, 8:30)

    4. 1.00 mi @ 07:45-08:09 min/mi (7:32)

  3. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (10:53, 11:28)

Weight: 0.00
Slow milesFast milesTotal Distance
5.400.005.40

Out/back on 300 N - 54 degrees

TT:  59:56//AP:  11:11/HR:  132

Weight: 0.00
Slow milesFast milesTotal Distance
6.700.006.70

MCT - 52 degrees - lifted legs before run

TT:1:01:48//AP: 9:13//HR:  167

  1. Warm up

    10 min @ 09:41-12:55 min/mi (10:08)
  2. Repeat 4 times

    1. Hard

      5 min @ 08:09-09:07 min/mi (8:14, 7:56, 7:45, 7:31)
    2. Easy

      5 min @ 11:04-12:55 min/mi
  3. Cool Down

    10 min @ 09:41-11:04 min/mi (10:20, 9:27)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

64 degrees

TT:  32:41//AP:  12:03//HR:  121

Weight: 0.00
Slow milesFast milesTotal Distance
5.250.005.25

MCT loop - 61 degrees - tried to keep this easy.  Hammie bugging

TT:  53:16//AP:  10:08//HR:  149

  1. Warm up

    1.00 mi @ 10:20-12:55 min/mi (10:54)
  2. Repeat 4 times

    1. Hard

      0.50 mi @ 08:37-09:41 min/mi (9:26, 9:14, 9:16, 9:09)
    2. Easy

      0.25 mi @ 10:20-12:55 min/mi
  3. Cool Down

    1.00 mi @ 09:41-11:55 min/mi (10:34)

Weight: 0.00
Slow milesFast milesTotal Distance
11.850.0011.85

Alpine drinking fountain - 100 E with Michelle - 54 degrees - major rain last night so lots of big puddles

Glute activation - TT:  1:50//AP:  9:20//HR:  163

  1. Warm up

    6.00 mi @ 09:41-11:04 min/mi (10:08, 9:33, 9:23, 9:40, 9:38, 9:21)
  2. Active

    2.00 mi @ 08:09-09:07 min/mi (8:28, 7:38)
  3. 4.00 mi @ 09:41-11:04 min/mi (9:14, 9:29, 9:34, 9:56)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  33:17. AP:  12:12 HR:  119

54 degrees

 

Weight: 0.00
Slow milesFast milesTotal Distance
5.300.005.30

TT:  50:39//AP:  9:34//HR:  155 - 55 degrees - Discovery Park to Melissa's street

Lift legs before run

  1. Warm up

    15 min @ 09:41-12:55 min/mi (10:15, 9:54)
  2. Active

    10 min @ 09:41-10:20 min/mi (9:16, 9:17)
  3. Active

    10 min @ 08:09-09:07 min/mi (8:06, 7:40)
  4. Cool Down

    10 min @ 09:41-12:55 min/mi  (10:34, 10:22)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TT:  48:49//AP:  9:46//HR:  153--61 degrees Discovery Park to Melissa's street.  Leg lifting before.

  1. Warm up

    1.00 mi @ 10:20-12:55 min/mi (10:19)
  2. Repeat 6 times

    1. Hard

      0.25 mi @ 08:37-09:41 min/mi (2:07,2:05, 2:03, 1:59, 2:05, 2:00)
    2. Easy

      0.25 mi @ 10:20-14:05 min/mi
  3. Cool Down

    1.00 mi @ 09:41-11:55 min/mi (10:23)

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

MCT loop with Michelle - 46 degrees.  I should've brought gloves.  It was so dark and hard to see the numbers on my watch.

TT:  1:17. AP:  9:21. HR: 165

  1. Warm up

    3.00 mi @ 09:41-11:04 min/mi (9:52, 9:21, 9:03)
  2. Repeat 4 times

    1. Hard

      0.50 mi @ 08:09-09:07 min/mi (8:32, 8:11, 8:13, 7:51)
    2. Easy

      0.25 mi @ 09:07-11:04 min/mi
  3. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (9:52, 9:21)

Weight: 0.00
Slow milesFast milesTotal Distance
1.350.001.35

Walk with dog

Weight: 0.00
Slow milesFast milesTotal Distance
934.536.16940.69
Weight: 0.00
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