| 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.
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: | 0.00 |
Month: | 103.65 |
Year: | 940.69 | | 2014 - Minutes Lifetime Miles: | 28605.00 |
|
| | Slow miles | Fast miles | Total Distance | | 934.53 | 6.16 | 940.69 |
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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
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|
| | 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
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|
| | 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
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|
| | 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
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|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TM
TT: 32:00
AP: 10:40
HR: 143
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|
| | 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
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|
| | 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
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|
| | 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
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|
| | 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
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|
| | 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
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|
| | 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
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|
| | 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
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|
| | 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
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|
| | 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
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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
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|
| | 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
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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
| |
|
| | 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
| |
|
| | 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
| |
|
| | 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
| |
|
| | 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
-
Warm up
2.00 mi @ 09:41-11:04 min/mi (10:20, 9:46)
-
Active
1.00 mi @ 08:09-09:07 min/mi (8:22)
-
Recovery
2.00 mi @ 09:07-10:20 min/mi (9:23, 9:10)
-
Active
1.00 mi @ 08:09-09:07 min/mi (8:13)
-
Cool Down
2.00 mi @ 09:41-11:04 min/mi (9:47, 9:44)
| |
|
| | 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
| |
|
| | 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
-
Warm up
2.00 mi @ 09:41-11:04 min/mi (10:18, 9:45)
-
Active
2.00 mi @ 08:37-10:20 min/mi (8:40, 8:40)
-
Recovery
2.00 mi @ 10:20-11:55 min/mi (9:54, 9:46)
-
Active
2.00 mi @ 08:37-10:20 min/mi (8:35, 8:30)
-
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
-
Warm up
1.50 mi @ 09:41-11:04 min/mi (9:56, 9:39)
-
Active
1.50 mi @ 07:23-08:37 min/mi (8:12, 8:08)
-
Recovery
0.50 mi @ 10:20-11:55 min/mi
-
Active
1.50 mi @ 07:23-08:37 min/mi (8:04, 7:51)
-
Cool Down
1.00 mi @ 09:41-11:04 min/mi
| |
|
| | 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
-
Warm up
15 min @ 09:41-11:04 min/mi (10:09, 9:35)
-
Repeat 8 times
-
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)
-
Easy
1 min @ 17:14-22:09 min/mi
-
Cool Down
10 min @ 09:41-11:04 min/mi (10:39)
| |
|
| | 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
| |
|
| | 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
-
Warm up
3.00 mi @ 09:41-11:04 min/mi (10:15, 9:55, 9:41)
-
Repeat 6 times
-
Hard
0.50 mi @ 07:45-08:37 min/mi (8:07, 8:07, 8:05, 8:05, 7:54, 7:50)
-
Easy
0.50 mi @ 09:07-10:20 min/mi
-
Active
2.00 mi @ 08:09-09:41 min/mi (8:17, 8:03)
-
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.
-
Warm up
2.00 mi @ 09:41-12:55 min/mi (10:14, 10:01)
-
Ramp up in 4 steps
-
1.00 mi @ 09:07-09:41 min/mi (9:09)
-
1.00 mi @ 08:37-09:07 min/mi (8:41)
-
1.00 mi @ 08:09-08:37 min/mi (8:11)
-
1.00 mi @ 07:45-08:09 min/mi (7:56)
-
Cool Down
1.00 mi @ 09:41-12:55 min/mi (10:35)
Massage
| |
|
| | 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
| |
|
| | 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.
| |
|
| | 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
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 1 hour bike on the MCT. I'm so slow!
TT: 1:01 - 12.12 miles - 11.9 - HR: 129
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Out/back new entrance - 45 degrees
TT: 31:06
AP: 10:22
HR: 144
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Easy run with Georgia in Hawaii
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.77 | 0.00 | 3.77 |
| Solo run in HI and got a little lost.
TT: 37:22
AP: 9:56
HR: 146
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Solo run in HI.
TT: 30:55
AP: 10:19
HR: 143
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 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
| |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 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
-
Warm up
2.00 mi @ 09:41-11:04 min/mi (10:25, 9:51)
-
Active
2.00 mi @ 08:37-10:20 min/mi (8:38, 8:40)
-
Recovery
2.00 mi @ 10:20-11:55 min/mi (10:19, 10:07)
-
Active
2.00 mi @ 08:37-10:20 min/mi (8:41, 8:37)
-
Cool Down
2.00 mi @ 10:20-11:55 min/mi
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Out/back new entrance - 54 degrees
Run/walk
TT: 36:29
AP: 12:09
HR: 138
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Pam's Route - 54 degrees
TT: 42:18
AP: 11:01
HR: 146
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 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
-
Warm up
1.00 mi @ 10:20-11:55 min/mi (10:10)
-
Repeat 2 times
-
Hard
0.50 mi @ 07:45-08:09 min/mi (8:01/7:50)
-
Easy
0.25 mi @ 10:20-11:55 min/mi
-
Repeat 1 times
-
Hard
2.00 mi @ 08:09-09:07 min/mi (8:17/8:10)
-
Easy
0.25 mi @ 10:20-11:55 min/mi
Zone 1
-
Cool Down
1.00 mi @ 09:41-11:55 min/mi (9:57)
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Pam's route with Becky. 63 degrees.
TT: 58:06
AP: 11:29
HR: 139
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Melissa's street - Discovery Park - windy and raining - 63 degrees. Too windy for a long run.
TT: 44:14
AP: 11:01
HR: 141
| |
|
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| 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
-
Warm up
6.00 mi @ 09:41-11:04 min/mi (10:34, 10:32, 10:24, 10:11, 10:11, 9:41)
-
Active
4.00 mi @ 08:09-08:37 min/mi (8:33, 8:17, 8:07, 7:51)
Zone 3-Zone 4
-
Cool Down
2.00 mi @ 09:41-11:04 min/mi (10:06, 9:48)
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 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
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.16 | 0.00 | 6.16 |
| MCT - 66 degrees - TBT Class
TT: 58:03
AP: 9:26
HR: 170
-
Warm up
1.50 mi @ 10:20-11:55 min/mi (10:35, 10:14)
-
Repeat 1 times
-
Hard
1.00 mi @ 07:45-08:37 min/mi (7:58)
-
Easy
0.25 mi @ 09:07-10:20 min/mi
-
Repeat 4 times
-
Hard
0.25 mi @ 06:44-07:23 min/mi (7:30, 7:20, 7:20, 7:26)
-
Easy
0.25 mi @ 09:07-10:20 min/mi
-
Repeat 1 times
-
Hard
1.00 mi @ 07:45-08:37 min/mi (7:39--MILE PR)
-
Easy
0.25 mi @ 09:07-10:20 min/mi
Zone 1-Zone 2
-
Cool Down
1.00 mi @ 09:41-11:04 min/mi
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 70 degrees
TT: 58:14
AP: 11:06
HR: 144
| |
|
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| Out/back on MCT - 50 degrees - windy.
TT: 2:02
AP: 9:23
HR: 165
-
Warm up
2.00 mi @ 10:20-11:55 min/mi (10:31, 10:13)
-
Active
3.00 mi @ 08:37-09:07 min/mi (9:07, 9:10, 9:03)
-
Recovery
0.50 mi @ 09:41-11:04 min/mi
-
Active
3.00 mi @ 08:37-09:07 min/mi (9:07, 9:02, 9:00)
-
Recovery
0.50 mi @ 09:41-11:04 min/mi
-
Repeat 4 times
-
Hard
0.50 mi @ 07:45-08:09 min/mi (8:03, 7:58, 7:54, 7:30)
-
Easy
0.25 mi @ 10:20-11:55 min/mi
Zone 1
-
Cool Down
1.00 mi @ 09:41-11:04 min/mi (9:32)
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.30 | 0.00 | 2.30 |
| Out/back new entrance - 55 degrees
TT: 27:25
AP: 12:02
HR: 133
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Run with Collette on the MCT - 54 degrees
TT: 1:01
AP: 10:26
HR: 154
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Lift legs
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| 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
-
Warm up
2.00 mi @ 10:20-12:55 min/mi (10:20, 10:09)
-
Active
1.50 mi @ 08:37-09:41 min/mi (8:31, 8:40)
-
Recovery
0.50 mi @ 10:20-15:30 min/mi
-
Active
1.50 mi @ 08:37-09:41 min/mi (8:14, 8:03)
-
Cool Down
1.00 mi @ 09:41-12:55 min/mi (10:06)
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Hike with Behn and Georgia to Emme's Meadow.
HR: 122
Elevation: 1316
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 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
-
Warm up
3.00 mi @ 09:41-11:04 min/mi (10:45, 10:01, 9:47)
-
Ramp up in 4 steps
-
1.00 mi @ 09:41-10:20 min/mi (9:17)
Zone 1-Zone 2
-
1.00 mi @ 09:07-09:41 min/mi (9:07)
Zone 2
-
1.00 mi @ 08:37-09:07 min/mi (8:38)
Zone 2-Zone 3
-
1.00 mi @ 08:09-08:37 min/mi (8:12)
Zone 3-Zone 4
-
Cool Down
1.00 mi @ 09:41-11:04 min/mi ( Walk with Chip)
Zone 1-Zone 2
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| In/out of new entrance - 72 degrees
TT: 34:12
HR: 139
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Melissa's street to Discovery park - 66 degrees
TT: 44:35
AP: 9:48
HR: 160
-
Warm up
15 min @ 10:20-12:55 min/mi
Zone 1
-
Repeat 3 times
-
Hard
3 min @ 08:09-08:37 min/mi (8:11, 7:48, 7:41)
Zone 3-Zone 4
-
Easy
2 min @ 10:20-12:55 min/mi
Zone 1
-
Cool Down
15 min @ 09:41-11:04 min/mi
Zone 1-Zone 2
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| In/out new entrance--70 degrees
TT: 32:29
HR: 143
| |
|
| | Race: |
Provo Freedom Run 10K (6 Miles) 00:53:04 | | Slow miles | Fast miles | Total Distance | | 1.00 | 6.16 | 7.16 |
| 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.
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TBT Class
out/back new entrance - 73 degrees
AP: 11:29
HR: 143
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Discovery park - evergreen park - 66 degrees
TT: 1:07
AP: 9:39
HR: 168
-
Warm up
1.00 mi @ 10:20-12:55 min/mi
Zone 1
-
Repeat 6 times
-
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
-
Easy
0.25 mi @ 10:20-11:55 min/mi
Zone 1
-
Cool Down
1.00 mi @ 09:41-11:55 min/mi
Zone 1-Zone 2
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| In/out new entrance - 64 degrees
TT: 31:56
AP: 10:39
HR: 145
| |
|
| | Slow miles | Fast miles | Total Distance | | 14.50 | 0.00 | 14.50 |
| 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
| |
|
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| 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
-
Warm up
6.00 mi @ 09:41-11:04 min/mi (10:53, 10:32, 10:43, 10:37, 10:21, 9:59)
-
Active
4.00 mi @ 08:09-08:37 min/mi (8:35, 8:24, 8:21, 8:00)
-
Cool Down
2.00 mi @ 09:41-11:04 min/mi (10:41, 10:25)
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| In/out new entrance - 64 degrees
TT: 32:51
HR: 134
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Discovery Park - Melissa's street - 73 degrees
-
Warm up
15 min @ 09:41-11:04 min/mi (10:01, 9:34)
-
Ramp up in 4 steps
-
4 min @ 09:41-11:04 min/mi (9:39)
-
3 min @ 09:07-09:41 min/mi (9:14)
-
2 min @ 08:09-09:07 min/mi (8:15)
-
1 min @ 07:23-08:09 min/mi (7:53)
-
Ramp up in 4 steps
-
4 min @ 09:41-11:04 min/mi (9:08)
-
3 min @ 09:07-09:41 min/mi (8:48)
-
2 min @ 08:09-09:07 min/mi (8:12)
-
1 min @ 07:23-08:09 min/mi (7:30)
-
Cool Down
10 min @ 09:41-11:04 min/mi (10:51)
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Discovery Park - Melissa's street - 72 degrees
TT: 46:48 AP: 9:21 HR: 163
TBT Class
-
Warm up
10 min @ 09:41-12:55 min/mi (9:56)
-
Repeat 2 times
-
Hard
10 min @ 08:09-08:37 min/mi (8:15, 8:22--(7:56, 7:53)
-
Easy
5 min @ 11:04-12:55 min/mi
-
Cool Down
5 min @ 09:41-11:04 min/mi (11:29, 10:10)
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Out/back new entrance - 66 degrees
TT: 32:17
AP: 11:46
HR: 132
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 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
-
Warm up
2.00 mi @ 10:20-12:55 min/mi (11:13, 10:36)
-
Repeat 4 times
-
Hard
0.25 mi @ 08:37-09:41 min/mi (8:41, 8:34, 8:33, 8:32)
-
Easy
0.25 mi @ 10:20-14:05 min/mi
-
Cool Down
2.00 mi @ 09:41-11:55 min/mi (9:50, 9:53)
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| MCT - 68 degrees
TT: 1:17 AP: 9:42 HR: 163
-
Warm up
2.00 mi @ 09:41-11:04 min/mi (10:39, 10:07)
-
Active
1.00 mi @ 08:09-08:37 min/mi (8:03)
-
Recovery
2.00 mi @ 09:07-10:20 min/mi (10:30, 9:26)
-
Active
1.00 mi @ 08:09-08:37 min/mi (7:57)
-
Cool Down
2.00 mi @ 09:41-11:04 min/mi (10:47, 10:03)
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| On home TM
Lift legs
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.80 | 0.00 | 4.80 |
| Discovery Park to Melissa's Street - 63 degrees (which felt heavenly). Peroneal bugging
TT: 47:29 AP: 9:50 HR: 150
TBT Class
-
Warm up
15 min @ 10:20-12:55 min/mi (10:19, 9:57)
-
Repeat 3 times
-
Hard
3 min @ 08:09-08:37 min/mi (8:18, 8:09, 8:04)
-
Easy
2 min @ 10:20-12:55 min/mi
-
Cool Down
15 min @ 09:41-11:04 min/mi (10:26, 10:27)
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TT: 31:10
AP: 11:33
HR: 128
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 66 degrees
TT: 30:17
AP: 9:59
HR: 150
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 72 degrees
TT: 19:47
AP: 9:50
HR: 150
| |
|
| | Race: |
Timp Half Marathon (13.1 Miles) 01:49:40 | | Slow miles | Fast miles | Total Distance | | 13.10 | 0.00 | 13.10 |
| 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!
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Left shin extremly sore so I decided to bike today. 10 miles - 45 minutes - 13.2
TBT class
Quads still sore from the race.
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Out/back--66 degrees
TT: 24:54
AP: 10:48
HR: 139
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Pam's route-64 degrees
TT: 1:02
AP: 10:29
HR: 150
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| 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)
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 73 degrees - out/back new entrance
TT: 32:17
AP: 10:48
HR: 140
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.70 | 0.00 | 3.70 |
| Out/back new entrance - 66 degrees - lifting at home
TT: 35:36
AP: 9:41
HR: 160
-
Warm up
1.00 mi @ 09:41-11:04 min/mi (10:02)
-
Repeat 6 times
-
Hard
200 m @ 08:09-09:07 min/mi (7:57, 8:10, 8:03, 7:40, 7:33, 7:45)
-
Easy
200 m @ 09:07-11:55 min/mi
Zone 1-Zone 2
-
Cool Down
1.00 mi @ 09:41-11:04 min/mi
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| 57 degrees Up hill - down pool road - new entrance
TT: 34:50
AP: 10:08
HR: 150
-
Warm up
10 min @ 11:55-14:05 min/mi
-
Repeat 3 times
-
Hard
3 min @ 08:37-09:07 min/mi (8:31, 8:25, 8:11)
-
Easy
2 min @ 15:30-19:23 min/mi
-
Cool Down
5 min @ 11:55-14:05 min/mi
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TT: 29:38 AP: 9:55 HR: 153 - 73 degrees
-
Warm up
10 min @ 11:04-12:55 min/mi (10:43)
-
Repeat 5 times
-
Hard
1 min @ 07:45-08:09 min/mi (7:49, 7:50, 7:34, 7:33, 7:25)
-
Easy
1 min @ 10:20-11:55 min/mi
-
Cool Down
10 min @ 11:04-12:55 min/mi
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Out/back new entrance 72 degrees
TT: 19:55/AP: 9:55/HR: 143
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|
| | Race: |
Hobble Creek Half Marathon (13.1 Miles) 01:48:53 | | Slow miles | Fast miles | Total Distance | | 13.10 | 0.00 | 13.10 |
| 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.
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Pam's route - 61 degrees which felt amazing!
TT: 1:06:42. AP: 11:12. HR: 138
TBT Class
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.40 | 0.00 | 5.40 |
| Pam's route - 66 degrees
TT: 57:55//AP: 10:46//HR: 140
TBT Class - legs
| |
|
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| 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
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TT: 34:46//AP: 11:43//HR: 129 - 70 degrees
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.17 | 0.00 | 5.17 |
| MCT Loop - 63 degrees
TT: 48:46//AP: 9:26//HR: 156
-
Warm up
2.00 mi @ 09:41-11:55 min/mi (10:30, 9:41)
-
Repeat 4 times
-
Hard
0.25 mi @ 06:44-07:23 min/mi (7:11, 7:01, 7:06, 6:50)
-
Easy
0.25 mi @ 10:20-11:55 min/mi
-
Cool Down
1.00 mi @ 09:41-12:55 min/mi (9:41)
| |
|
| | Slow miles | Fast miles | Total Distance | | 11.62 | 0.00 | 11.62 |
| 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.
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TT: 32:50//AP: 12:03//HR: 124 - 63 degrees
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Discovery Park - Melissa's Street - 63 degrees - felt very easy
TT: 57:54//AP: 9:51//HR: 156
-
Warm up
1.00 mi @ 10:20-12:55 min/mi (10:25)
-
Repeat 4 times
-
Hard
0.50 mi @ 08:09-09:41 min/mi (8:06, 8:00, 7:49, 7:49)
-
Easy
0.25 mi @ 10:20-11:55 min/mi
Zone 1
-
Cool Down
1.00 mi @ 09:41-11:55 min/mi
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| TBT Class then run 66 degrees. Practice run on tired legs from class. Felt super strong.
TT: 55:34//AP: 9:16//HR: 158
-
Warm up
1.50 mi @ 09:41-11:04 min/mi (10:39, 10:11)
-
Active
1.50 mi @ 07:23-08:37 min/mi (8:07, 7:57)
-
Recovery
0.50 mi @ 10:20-11:55 min/mi
-
Active
1.50 mi @ 07:23-08:37 min/mi (7:43, 7:37)
-
Cool Down
1.00 mi @ 09:41-11:04 min/mi (11:01)
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 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
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 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.
-
Warm up
1.00 mi @ 11:04-11:55 min/mi (10:38)
-
Repeat 1 times
-
Hard
0.25 mi @ 07:23-07:45 min/mi (7:34) (7:21)
- Easy
- 0.25 mi @ 10:20-11:55 min/mi
-
Repeat 1 times
-
Hard
0.50 mi @ 08:09-08:37 min/mi (7:56) (7:43)
-
Easy
0.25 mi @ 10:20-11:55 min/mi
-
Repeat 1 times
-
Hard
0.75 mi @ 08:37-09:07 min/mi (8:06) (7:51)
-
Easy
0.25 mi @ 10:20-11:55 min/mi
-
Repeat 1 times
-
Hard
1.00 mi @ 08:37-09:41 min/mi (7:58)
-
Cool Down
1.00 mi @ 10:20-11:55 min/mi
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Pumpkin truck loop - 66 degrees - accupuncture on my calves/shins - all about the recovery
TT: 46:11//AP: 11:32//HR: 135
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 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.
| |
|
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| 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.
-
Warm up
2.00 mi @ 09:41-11:04 min/mi (9:17, 9:12)
-
Active
3.00 mi @ 08:09-09:07 min/mi (8:30, 8:09, 8:08)
-
Recovery
0.50 mi @ 09:41-11:04 min/mi
-
Active
3.00 mi @ 08:09-09:07 min/mi (7:54, 7:40, 8:01)
-
Recovery
0.50 mi @ 09:41-11:04 min/mi
-
Repeat 4 times
-
Hard
0.50 mi @ 07:45-08:09 min/mi (7:57, 7:44, 7:31, 7:28)
-
Easy
0.25 mi @ 09:41-11:55 min/mi
-
Cool Down
1.00 mi @ 09:41-11:04 min/mi (10:55)
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TT: 35:11. AP: 12:48
Walk/run
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| 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
-
Warm up
1.00 mi @ 10:20-11:55 min/mi (10:17)
-
Repeat 2 times
-
Hard
0.50 mi @ 07:45-08:09 min/mi (7:50, 7:51)
-
Easy
0.25 mi @ 10:20-11:55 min/mi
Zone 1
-
Repeat 1 times
-
Hard
1.00 mi @ 08:09-09:07 min/mi (8:09)
-
Easy
0.25 mi @ 10:20-11:55 min/mi
-
Repeat 2 times
-
Hard
0.50 mi @ 07:45-08:09 min/mi (7:53, 7:43)
-
Easy
0.25 mi @ 09:07-10:20 min/mi
-
Repeat 1 times
-
Hard
1.00 mi @ 07:54-09:07 min/mi (7:50)
-
Easy
0.25 mi @ 09:07-10:20 min/mi
-
Cool Down
1.00 mi @ 09:41-11:55 min/mi (12:13)
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Bike 14 miles - 1:04 - 13.3 - HR: 130
Lift lower leg
ITB still bugging
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 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
| |
|
| | Slow miles | Fast miles | Total Distance | | 15.30 | 0.00 | 15.30 |
| 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!
-
Warm up
3.00 mi @ 09:41-11:04 min/mi (9:55, 10:14, 10:01)
-
Ramp up in 4 steps
-
3.00 mi @ 09:07-10:20 min/mi (9:12, 9:25, 9:12)
-
3.00 mi @ 08:37-09:41 min/mi (9:04, 8:50, 8:48)
-
3.00 mi @ 08:09-09:07 min/mi (8:48, 8:48, 8:30)
-
1.00 mi @ 07:45-08:09 min/mi (7:32)
-
Cool Down
2.00 mi @ 09:41-11:04 min/mi (10:53, 11:28)
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.40 | 0.00 | 5.40 |
| Out/back on 300 N - 54 degrees
TT: 59:56//AP: 11:11/HR: 132
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.70 | 0.00 | 6.70 |
| MCT - 52 degrees - lifted legs before run
TT:1:01:48//AP: 9:13//HR: 167
-
Warm up
10 min @ 09:41-12:55 min/mi (10:08)
-
Repeat 4 times
-
Hard
5 min @ 08:09-09:07 min/mi (8:14, 7:56, 7:45, 7:31)
-
Easy
5 min @ 11:04-12:55 min/mi
-
Cool Down
10 min @ 09:41-11:04 min/mi (10:20, 9:27)
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 64 degrees
TT: 32:41//AP: 12:03//HR: 121
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| MCT loop - 61 degrees - tried to keep this easy. Hammie bugging
TT: 53:16//AP: 10:08//HR: 149
-
Warm up
1.00 mi @ 10:20-12:55 min/mi (10:54)
-
Repeat 4 times
-
Hard
0.50 mi @ 08:37-09:41 min/mi (9:26, 9:14, 9:16, 9:09)
-
Easy
0.25 mi @ 10:20-12:55 min/mi
-
Cool Down
1.00 mi @ 09:41-11:55 min/mi (10:34)
| |
|
| | Slow miles | Fast miles | Total Distance | | 11.85 | 0.00 | 11.85 |
| 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
-
Warm up
6.00 mi @ 09:41-11:04 min/mi (10:08, 9:33, 9:23, 9:40, 9:38, 9:21)
-
Active
2.00 mi @ 08:09-09:07 min/mi (8:28, 7:38)
- 4.00 mi @ 09:41-11:04 min/mi (9:14, 9:29, 9:34, 9:56)
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TT: 33:17. AP: 12:12 HR: 119
54 degrees
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| TT: 50:39//AP: 9:34//HR: 155 - 55 degrees - Discovery Park to Melissa's street
Lift legs before run
-
Warm up
15 min @ 09:41-12:55 min/mi (10:15, 9:54)
-
Active
10 min @ 09:41-10:20 min/mi (9:16, 9:17)
-
Active
10 min @ 08:09-09:07 min/mi (8:06, 7:40)
-
Cool Down
10 min @ 09:41-12:55 min/mi (10:34, 10:22)
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| | |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| TT: 48:49//AP: 9:46//HR: 153--61 degrees Discovery Park to Melissa's street. Leg lifting before.
-
Warm up
1.00 mi @ 10:20-12:55 min/mi (10:19)
-
Repeat 6 times
-
Hard
0.25 mi @ 08:37-09:41 min/mi (2:07,2:05, 2:03, 1:59, 2:05, 2:00)
-
Easy
0.25 mi @ 10:20-14:05 min/mi
-
Cool Down
1.00 mi @ 09:41-11:55 min/mi (10:23)
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 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
-
Warm up
3.00 mi @ 09:41-11:04 min/mi (9:52, 9:21, 9:03)
-
Repeat 4 times
-
Hard
0.50 mi @ 08:09-09:07 min/mi (8:32, 8:11, 8:13, 7:51)
-
Easy
0.25 mi @ 09:07-11:04 min/mi
-
Cool Down
2.00 mi @ 09:41-11:04 min/mi (9:52, 9:21)
| |
|
| | Slow miles | Fast miles | Total Distance | | 1.35 | 0.00 | 1.35 |
| Walk with dog
| |
|
| | Slow miles | Fast miles | Total Distance | | 934.53 | 6.16 | 940.69 |
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