| 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
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
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 22 years. I have 17 year old triplets and a 14 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: | 10.00 |
Month: | 92.80 |
Year: | 480.51 | | 2014 - Minutes Lifetime Miles: | 28605.00 |
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| | Slow miles | Fast miles | Total Distance | | 480.51 | 0.00 | 480.51 |
| |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 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.
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| run on TM
lift at home
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Walk/run on TM
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|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| TBT class
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|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Melissa's street-Discovery Park-New entrance
TT: 47:34
AP: 10:35
HR: 155
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Pam's route-19 degrees :(
TT: 59:50
AP: 9:59
HR: 163
TBT Class-100 squats
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|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Walk
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| New entrance hill//pumpkin truck
TT: 33:28
AP: 10:30
HR: 147
TBT Class--wrecked from Monday
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|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 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.
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| New entrance - pumpkin truck - 18 degrees
TT: 32:45
AP: 10:21
HR: 156
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TM
TT: 34:40
AP: 11:33
HR: 139
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|
| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| TM
TT: 38:55
AP:11:07
HR: 142
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Melissa's street-Discovery Park-30degrees-icy
TT: 45:40
AP: 10:04
HR: 146
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| on TM
HR: 141
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 19 degrees outside, so I decided to run on the TM.
TT: 45:00
HR: 141
TBT Class - 100 squats
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TM
TT: 35:00
AP: 11:40
HR: 139
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|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| TM
TT: 57:00
AP: 11:24
HR: 141
TBT Class
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|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| TM
TT: 1:06
AP: 11:00
HR: 141
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|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| TM
TT: 22:00
AP: 11:00
HR: 138
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| TM - a few pickups
TT: 1:06
AP: 11:00
HR: 155
TBT Class
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TM
TT: 34:00
AP: 11:20
HR. 148
Mobility and foam roll
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|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| TM - with a few pick ups
TT: 1:04
AP: 10:40
HR: 149
Mobility
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|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| TM-pickups
TT: 51:00
AP; 10:12
HR: 155
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TM
TT: 32:00
AP: 10:40
HR: 143
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 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.
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Out/back new entrance --21 degrees
TT: 35:27
AP: 11:46
HR: 135
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| 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
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|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 7:00 am TBT class
4 miles on TM after class with pick ups--HR: 158
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|
| | Slow miles | Fast miles | Total Distance | | 3.40 | 0.00 | 3.40 |
| 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 :/
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 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
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|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Discovery Park to Everygreen Park--30 degrees
TT: 1:00:35
AP: 10:26
HR: 144
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| TM-lots of interruptions
TT: 1:16
AP: 10:51
HR: 142
TBT class with Georgia
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|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| MCT -21 degrees
TT: 1:08
AP: 9:49
HR: 159
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|
| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| On TM
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TM - pickups
TT: 30:00
AP: 10:00
HR: 150
TBT Class with Georgia
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TM
TT: 33:00
HR: 146
TBT Class with Georgia
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TM
TT: 33:00
HR: 143
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Out/back new entrance
TT: 29:03
AP: 9:39
HR: 152
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Pam's route - 16 degrees
TT: 57:59
AP: 9:45
HR: 159
PM: TBT Class with Georgia
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|
| | Slow miles | Fast miles | Total Distance | | 6.30 | 0.00 | 6.30 |
| Golf course to Alpine Hwy to 300 N--25 degrees
TT: 1:02:38
AP: 9:54
HR: 155
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|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 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
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|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Pam's Route - 46 degrees
TT: 59:19
AP: 9:56
HR: 157
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|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| TBT Class
6.5-7.0 (7.0x2) speed--4:00 hard/1:00-2:00easy
TT: 45:00
HR:163
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Walmart round about - short add on - old entrance. 28 degrees
TT: 1:06
AP: 9:48
HR: 159
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|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
|
Super snowy this morning
TBT Class
TT: 55:00
AP: 11:00
HR: 144
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|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| TM
TT: 1:12
AP: 10:17
HR: 146
Started taking ashwagandha yesterday. Slept great.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| TT: 50:00
HR: 153
Pick ups: 4:00/1:00--6.0-6.6
TBT Class
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|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| MCT - home on field and new entrance - 34 degrees
TT: 1:11:54
AP: 10:15
HR: 153
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|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Pam's Route-34 degrees
TT: 1:01:29
AP: 10:21
HR: 156
My insomnia has been so terrible lately.
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| |
| | Slow miles | Fast miles | Total Distance | | 8.10 | 0.00 | 8.10 |
| 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.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Run with Becky
TT: 34:27
AP: 11:28
HR: 136
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|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 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)
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Recovery
TT: 33:00
HR: 137
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| MCT-30 degrees
TT: 1:10:48
AP: 10:10
HR: 156
| |
|
| | Slow miles | Fast miles | Total Distance | | 10.60 | 0.00 | 10.60 |
| MCT - 43 degrees -----WAY too fast. Hip flexr bugging
TT: 1:43
AP: 9:41
HR: 163
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|
| | Slow miles | Fast miles | Total Distance | | 5.40 | 0.00 | 5.40 |
| 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
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|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| MCT - 52 degrees - short sleeve weather
TT: 1:15
AP: 10:46
HR: 157
Right hip still achy from last week
PM: TBT Class
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|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Discovery Park - Evergreen Park with Melissa's street add on - 43 degrees
TT: 1:14
AP: 10:39
HR: 154
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 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
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|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| MCT through field--39 degrees
TT: 1:13
AP: 10:36
HR: 151
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 300N-right at dead end--34 degrees
TT: 1:12
AP: 10:33
HR: 149
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 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
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Home TM--too windy outside
TT: 34:00
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|
| | Slow miles | Fast miles | Total Distance | | 5.80 | 0.00 | 5.80 |
| 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
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Stopped in Vegas on our way to Arcadia. Hotel TM run.
TT: 32:00
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 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.
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|
| | Slow miles | Fast miles | Total Distance | | 5.36 | 0.00 | 5.36 |
| 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
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 easy on home TM. Snowing outside
TT: 36:00
Foam rolling and mobility
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 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
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|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 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)
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Easy with Becky
TT: 32:16
AP: 10:42
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 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
-
2x glute activation
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Warm up
15 min @ 09:41-11:04 min/mi (10:05 & 9:43)
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Ramp up in 4 steps
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4 min @ 09:07-10:20 min/mi (9:26) (9:35) (9:36)
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3 min @ 08:09-09:07 min/mi (8:30) (8:29) (8:31)
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2 min @ 07:23-08:09 min/mi (7:42) (7:46) (7:44)
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1 min @ 06:44-07:23 min/mi (7:44) (7:42) (7:25)
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Cool Down
10 min @ 09:41-11:04 min/mi (9:55)
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Out new entrance - 61 degrees
Walk/ run
TT: 37:12. AP: 12:34
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.45 | 0.00 | 8.45 |
| MCT Loop - 39 degrees
TT: 1:19 - AP: 9:23 - HR 169
TBT Class
-
Warm up
1.50 mi @ 10:20-11:55 min/mi
-
Repeat 2 times
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Hard
0.50 mi @ 08:09-09:07 min/mi (8:08 & 8:07)
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Easy
0.25 mi @ 10:20-11:55 min/mi
-
Repeat 1 times
-
Hard
1.00 mi @ 08:09-09:07 min/mi (8:19)
-
Easy
0.25 mi @ 10:20-11:55 min/mi
-
Repeat 2 times
-
Hard
0.50 mi @ 08:09-09:07 min/mi (8:04 & 7:59)
-
Easy
0.25 mi @ 09:07-10:20 min/mi
-
Repeat 1 times
-
Hard
1.00 mi @ 07:54-09:07 min/mi (7:59)
-
Easy
0.25 mi @ 09:07-10:20 min/mi
- Cool Down
- 1.00 mi @ 09:41-11:55 min/mi
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.80 | 0.00 | 4.80 |
| 50 degrees - Melissa's street to Discovery Park
TT: 45:00
AP: 9:22
-
Warm up
15 min @ 09:41-11:04 min/mi
-
Repeat 6 times
-
Hard
2 min @ 07:45-08:09 min/mi (8:08, 7:51, 7:43, 7:50, 7:53, 7:56)
-
Easy
2 min @ 09:07-10:20 min/mi
-
Cool Down
10 min @ 09:41-11:04 min/mi
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 43 degrees - Pam's route - with Becky
TT: 44:47
AP: 11:19
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.80 | 0.00 | 5.80 |
| 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
-
Warm up
10 min @ 09:41-12:55 min/mi
-
Repeat 4 times
-
Hard
5 min @ 08:09-09:07 min/mi (8:11-8:11-8:09-8:03)
Zone 2-Zone 4
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Easy
5 min @ 11:04-12:55 min/mi
-
Cool Down
10 min @ 09:41-11:04 min/mi
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TT: 34:30
AP: 11:26
| |
|
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
|
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
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.20 | 0.00 | 5.20 |
| 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.
-
Warm up
15 min @ 09:41-11:04 min/mi
-
Repeat 5 times
-
Hard
2 min @ 07:23-07:45 min/mi (7:38, 7:28, 7:17, 7:19, 7:04)
-
Easy
3 min @ 10:20-11:55 min/mi
-
Cool Down
10 min @ 09:41-11:04 min/mi
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Out/back 300 N - 34 degrees
TT: 44:38
AP: 11:08
HR: 135
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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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|
| | 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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| | 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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| | 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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| | 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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| | 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)
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Run/Walk on TM - HR: 127
| |
|
| | 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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|
| | 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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|
| | 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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|
| | 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
| |
|
| | 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
| |
|
| | 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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| | 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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|
| | 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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| | 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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| | Slow miles | Fast miles | Total Distance | | 480.51 | 0.00 | 480.51 |
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