I Can Do Hard Things

Ogden Marathon

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15% off for Fast Running Blog members at St. George Running Center!

Location:

American Fork,UT,

Member Since:

Nov 27, 2009

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

St George Marathon

2011 - 4:11:52 

2017. -4:01:17

2021 - 4:03:05

Salt Lake City Full Marathon

2013 -  4:23:03 

Ogden Marathon

2012 - 3:58:35

2013 - 4:17:20

2014 - 4:02:51

2017 - 3:55:22**

2023 - 3:57:09

Utah Valley Marathon

2019 - 4:05:37 

Top of Utah Marathon

2014 - 4:09:27

Mt Charleston Marathon

2019 - 4:05:33

West Mountain Marathon

2015 - 4:42:34

 

St George Half Marathon

2012 - 1:55:00

2013 - 2:03:00

2014 - 1:46:00

2015 - 1:48:00

2022-  1:42:45**

Salt Lake City Half Marathon

2012 - 1:51:00

2014 - 1:44:01

Hobble Creek Half Marathon

2001 - 1:40:00**

2011 - 1:45:00

2012 - 1:43:00

2013 - 1:43:00 

2022 - 1:48:53

Ogden Half Marathn

2024 - 1:48:58 - 3rd place in AG

American Fork Half Marathon

2013 - 1:48:24

2014- 1:53:23 (pacing Tim)

2017  - 1:47:54

2018 - 1:48:12

2019 - 1:47:50

Timp Half Marathon

2012 - 1:47:18 

2022 - 1:49:40 (AF Cancer course)

Utah Valley Half Marathon 

2011 - 1:55:00 

Top of Utah Half Marathon

2010 - 1:48:20 

The Haunted Half Provo

2018 - 1:51:28

 

Goblin Valley 50K

2014 - 5:58

Red Mountain 55K

2018 - 7:31:37

Antelope Island Fall Classic 50K

2017 - 6:14:23

Antelope Island 50 Mile

2015 - 10:10:00

Antelope Island 100 Mile

2018 - 26:53

 

 

**Personal Best 

 

 

Short-Term Running Goals:

 

 

Long-Term Running Goals:

To qualify for Boston

Personal:

Married for 23 years. I have 18 year old triplets and a 15 year old. I love to sew, garden, and run!

Favorite Running Quotes: 

1.  

"Sooner or later the serious runner goes through a special, very personal experience that is unknown to most people.

Some call it euphoria. Others say it's a new kind of mystical experience that propels you into a elevated state of consciousness, a flash of joy.

A sense of floating as you run. This experience is unique to each of us, but when it happens, you break through a barrier that separates you from casual runners. Forever. And from that point on, there is no finish line. You run for your life. You begin to be addicted to what running gives you."  

~Nike Poster

2.           A journey of a thousand miles begins with a single step.

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: 70.10 Year: 585.34
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
1293.457.001300.45
Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

We've been having CRAZY amounts of snow the past few days.  The roads were VERY snowy/slushy.  I didn't want to run on the TM, so I'm moving my long run to later in the week when its not as snowy.  30 degrees - snowing.

TT:  1:00:24

AP:  10:23

HR:  156

Post run leg lift.

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

I really wanted to get my long run in today, but I slept so terrible last night....and it snowed several more inches...and I was feeling like a head cold was coming on.  So I stuck with my 6 miles and called it good.  I'll try again tomorrow.

Everything felt terrible on the run.

Pam's route - 28 Degrees and snowing/very slushy

TT:  1:06

AP:  11:01

HR:  161

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

MCT - 25 degrees, but dry roads

TT:  1:20:59

AP:  10:07

HR:  164

 

PM - TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
4.300.004.30

TBT Class

Pumpkin truck look - 34 degrees - heavy snow fall.  I was so wet by the end.  Pick ups the last 2 miles.

TT:  41:10

AP:  9:29

HR:  160

Weight: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Discovery to Melissa's street-27 degrees -crazy foggy 

TT:  48:17

AP:  10:36

HR:  144

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

MCT - 36 degrees - My son was set apart as a missionary last night. I'm feeling all the emotions that a mother feels.  I hardly slept last night.

Started slow and negative split on the way home.

TT:  1:39:10

AP:  9:56 (10:40, 10:31, 10:29, 10:21, 10:32, 10:10, 9:47, 9:11, 8:45, 8:18)

HR: 157

Weight: 0.00
Slow milesFast milesTotal Distance
4.200.004.20

Lift legs

700 N - 100 E - 300 N - 45 degrees and windy

TT:  46:44

AP:  11:08

HR:  147

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TBT Class
Discovery to Evergreen - 34 degrees.  I really need some sunshine!!

TT:  1:01:25

AP:  10:25

HR:  145

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

 Pam's route-27 degrees-overslept and on a time crunch-tempo on the flip around

TT:  53:36

AP:  8:58 (9:53, 9:39, 9:01, 8:22, 8:23, 7:59)

HR:  164

Hip flexor/psoas sore

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Out/back 300 n-36 degrees

TT:  43:42

AP:  10:56

HR:  149

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

MTC Murph with Carter

1 mile run (9:44)

50 calf raises

50 split squat

50 bicep curls

50 tricep trx

50 supermans

1 mile run (8:37)

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - 28 degrees - I brought my son to the MTC today.  

TT:  58:13

AP:  9:46

HR:  156

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
4.003.007.00

TBT Class

Up/Down No County - 27 degrees - legs very heavy from class

Goal:  3 mile temp @ 8:30

TT:  1:03:21

AP: 9:02 (10:18, 9:50, 9:44, 9:57, 7:56, 7:41, 7:39)

HR:  166

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 25 degrees and snowing.  Shins splints from the new Kinvaras yesterday.  Run/walk

TT:  35:21

AP:  12:43

HR:  130

Weight: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

MCT - 16 degrees - It was hard to get moving because it was so cold.  Those tempo miles were difficult.  They felt way to hard.

 

12 miles with a 3 mile MP tempo.

TT:  1:54:16

AP: 9:31 (10:46, 10:24, 9:57, 9:58, 9:55, 9:54, 9:33, 9:11, 8:30, 8:25, 8:11, 9:25)

HR:  166

I did the tempo miles too fast.  I need to learn how to regulate that better.

Weight: 0.00
Slow milesFast milesTotal Distance
4.250.004.25

700 N-100E-300 N - 25 degrees - recovery

TT:  50:14

AP:  11:50

HR:  141

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Discovery Park to Evergreen - 25 degrees - several inches of new snow.  I'm growing weary of the snow.  Recovery run.

TBT Class

TT:  1:04:25

AP:  10:44

HR:  147

I had my shins worked on yesterday by someone new.  She didn't know what she was doing.  

Weight: 0.00
Slow milesFast milesTotal Distance
6.750.006.75

Lift legs

300 N - Manilla Elem.- Manilla Pond - turn around.  30 degrees and VERY snowy.

2x1600@7:34-8:13 RI 400

TT:  1:05:11

AP:  9:43 (10:39, 10:34, 10:33, 7:49, 7:39, 10:08)

HR:  162

I wasn't sure what to expect with the very snowy and slippery roads.  Feeling pleased with this workout.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Weight: 0.00
Slow milesFast milesTotal Distance
13.000.0013.00

It was an extremely emotional taxing weekend.  Plus the dog got up at 3:45am to go potty.  A few glute activation exercises.  Snowing and lots of new snow.  16 degrees.

13 miles with a 4 mile tempo @8:45.

TT:  2:03:30

AP:  9:41 (10:41, 10:36, 10:19, 10:15, 10:06, 10:08, 10:15, 9:46, 8:41, 8:47, 7:59, 7:50, 10:42). I was on the MTC and having a hard time gripping the asphalt.  I stopped after 2 miles.....reset and pep talk...decided to turn down Manilla Pond road in hopes of more grippiness.  I had a few stops during the first section (Carter called from the MTC...reschedule doctor's appointment).  My water and chews were frozen.  I'm feeling better about the 4 mile tempo and the last 2 miles were good.  Right quad sore during run and after run. 

HR:  165

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

It was 6 degrees outside.  Our current hot water heater only makes luke warm water (we are getting a new one today), so I knew I couldn't warm up after my run.  TM it is.

3 sets of lunges - 2 mile recovery run X2

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TBT Class

Pam's route - 14 degrees, but sunny.  Right quad extremely tight.

TT:  54:02

AP:  10:48

HR:  146

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Carter kept calling from LA (enroute to Sydney then to Auckland) at 12:00/1:00am .  I was SO tired and didn't make it to the gym.  Glute activation exercises at home.

18 degrees - sunny - MCT

TT:  1:07:34

AP:  9:15

HR:  160

2 mile UP - 3 x 1600 @ 7:30-8:15 (My right quad is still very tight and my plan was to go conservative on these).

10:19, 9:51, 8:06, 7:50, 7:32, 10:04, 9:36

If I was a coach and my athlete ran these time, I would be mad :(. I should've slowed down and stuck to a slower pace given the condition of my quad.  I still have A LOT of training left to do.  Best not to be overcooked. 

Honestly, they didn't feel very hard though.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - recovery. 21 degrees

TT:  31:37

AP:  11:22

HR:  140

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
14.000.0014.00

According to my weather app, the snow was suppose to be done last night....grrrrr.  It was definitely snowing and 28 degrees.  Glute warm up before run.

Up LP Hwy to every flowing drinking fountain, down Alpine Hwy and added on extra 2.5 miles on side streets)

14 miles with 5 mile tempo @ 8:45 (originally, I wanted to tempo the last 5 miles, but the snowy roads changed my mind.  At least I got the tempo in????). Footing the first 2 miles was iffy, but then cleared up.  Quads very tight/sore.

TT:  2:12:06

AP:  9:22 (10:31, 10:01, 10:00, 9:57, 10:10, 8:29, 8:25, 8:20, 8:16, 8:08, 10:02, 9:32, 9:34, 9:18)

HR:  165

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
4.800.004.80

TBT Class

Discovery Park to Melissa's street to new entrance - 27 degrees

TT:  52:15

AP:  10:53

HR:  138

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's Route - 18 degrees and clear streets.

I've been worried about my right quad.  I scraped it and was too aggressive.  I had a massage with Felisha today and its sore.  I'm going to take the next 2 days off and let it calm down.  I will continue with gentle rolling.

It warmed up on the run nicely and I decided to proceed with the workout.  Pam's workout - 1 mile push  (8:01) - walk field - .73 mile push (7:45) - walk 700 N - .57 mile push (7:22).

I felt like I was holding way back.

 

Weight: 0.00
Slow milesFast milesTotal Distance
15.000.0015.00

19 degrees - Manilla Elementary - pond - canyon road - round about - 100 E

Right quad was VERY tight but eventually loosened up.  Now the goal is to keep it loose.

9 mile UP - 5 mile tempo @8:30 - cool down

TT:  2:24:32

AP:  9:29 (10:20, 10:22, 10:11, 10:41, 10:00, 9:43, 9:59, 10:01, 9:46, 8:32, 8:19, 8:15, 8:15, 8:08, 9:31)

HR:  162

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Easy run on TM - HR:  136

Lifting at home

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

It was CRAZY windy outside.  On HM TM.

43:00

HR:  135

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

MCT - 19 degrees - drinking fountain sprints

TT:  55:35

AP:  9:08 (6:26, 6:22, 3:15, 3:15, 1:49) - BIG PR on all the distances today (last PR was set in July 2018).  Yes they felt hard, but the wheels weren't falling off.  Right hip flexore tight.

HR:  164

2 mile CD:  22:59/11:55/161

 

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Walk/run on the home TM - recovery

TBT Class

Right hip flexor tight from yesterday's workout.

Weight: 0.00
Slow milesFast milesTotal Distance
16.200.0016.20

Run with Karen and Mark -30 degrees-run on MCT from their house.  Legs still heavy from Friday.  Started the tempo portion late (only got 3.5 miles).  Had to run up big dip during the tempo.  Lots of niggles.

TT:  2:37:10

AP:  9:43 (8:23, 8:40, 8:20, 4:32)

Hr:  162

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Lifting before run

Discovery park to Melissa's street.  Hip flexors so tight.  32 degrees

TT:  55:20
AP:  11:25

HR:  139

Weight: 0.00
Slow milesFast milesTotal Distance
3.800.003.80

Blizzard outside

HR:135

 

Weight: 0.00
Slow milesFast milesTotal Distance
6.500.006.50

Lift legs

SO much snow.  I decided it would be wise to run on the TM.

TT:  1:00--AP:  9:14--HR:  173

1 mile SU

5x1200 (8:13, 8:20, 8:20, 8:20, 8:20-8:06) took these way slower to help my hip flexor

.75 mile cooldown

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  32:00

AP:  10:40

HR:  142

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Back from Orlando in a body bag.  Rollers coaster do a number on my body.  First day at my new job.

TT:  20:00

AP:  10:00

HR:  140

TBT Class PM

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - 32 degrees and very wet heavy snow.  Will it ever end?  It's been a few days since I've run outside and it felt somehwhat foreign.  My right hip flexor/glute is still bugging and I'm starting to get a bit nervous.  

TT:  1:02

AP:  10:17

HR:  156

PM:  TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

MCT - 30 degrees - 3x1600 @ 7:34-8:15

I had a massage on my hip yesterday.  It is feeling way better.  She said my quad was SO tight.  I tried to make this a B+ workout to keep things in check.

TT:  55:09

AP:  9:10 (7:57, 7:53, 7:44)

HR:  166

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Weight: 0.00
Slow milesFast milesTotal Distance
17.000.0017.00

Manilla elementary - pondout/back on MCT - canyon road - round about - 100 E

This was hard.  I was alone, didn't fuel enough before or during the run and my legs felt SO heavy (so many hills today).  I stopped at mile 5 of the tempo to regroup and mentally pull myself together.  I'm almost out of self-discipline.  There is nothing glamourous about training for a marathon.

28 degrees and snowing.

10 WU - 6 mile tempo 8:30-9:00

TT:  2:43:47

AP:  9:37 (8:47, 8:51, 8:38, 8:33, 8:33, 8:39)

HR:  168

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/Back from new entrance  - 28 degrees

TT:  32:24

HR:  137

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Pam's route to roundabout - 30 degrees

TT:  1:15:56

AP:  10:53

HR:  149

Lift legs at home

Weight: 0.00
Slow milesFast milesTotal Distance
6.750.006.75

CRAZY windy - 39 degrees.  Drinking fountain sprints (with an extra .57 mile 1560 W add on).  I tried my best and didn't come close to hitting fast times.  Oh well....move on.  Effort was there.  Slept terrible.

TT:  1:01:20

AP:  9:05 (6:52, 6:30, 3:20, 3:25, 3:59)

HR:  170

Weight: 0.00
Slow milesFast milesTotal Distance
3.250.003.25

Out/back new entrance - 28 degrees

TT:  33:47

AP:  11:15

HR:  133

Lift post run

Weight: 0.00
Slow milesFast milesTotal Distance
18.000.0018.00

Run with Karen and Mark through Alpine...lots of climbin.  34 degrees - sunshine.  No tempo miles today.  I actually felt SO great and have no soreness.  I could've gone way faster.

 

TT:  3:07:42

AP:  10:25

HR:  155

PM:  TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Out/back on 300 N - 37 degrees

TT:  45:36

AP:  11:22

HR:  134

Annie got her mission call today.

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Lift lower leg

Discovery Park to Evergreen Park - 45 degrees and pouring rain - hamstring pulling

4x800 @ 3:33-3:45 (7:49-8:15)???

TT:  1:08:42

AP:  9:40 (3:55, 3:49, 3:48, 3:45) (7:50, 7:43, 7:40, 7:27)

HR:  164

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's workout - 27 degrees - hamstring very tight

TT:  55:44

AP:  9:18 (7:38, 7:08, 6:53) - PR on all segments

HR:  157

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

700 N-100E-300N - 28 degrees

Lift before run

TT:  44:37

AP:  10:54

HR:  143

Weight: 0.00
Slow milesFast milesTotal Distance
15.000.0015.00

Ran with Karen/Mark on the MCT - 37 degrees with a little rain.  Not sure what my deal was, but I felt like crap.  My left hamstring was very tight and I just didn't feel good.

TT:  2:33:33

AP:  10:17

HR:  159

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
5.400.005.40

700N to 100 E/1120N to 300 N

TT:  58:40

AP:  10:41

HR:  161

Weight: 0.00
Slow milesFast milesTotal Distance
9.200.009.20

N County - SR 92 - 100 E - 30 N - 43 degrees and pelting rain.

I was reading over my old MTC training plan and looking at the long run tempo runs.  I've been doing my current tempo runs too fast.  Goal was 9:00-9:20 for 5.5 miles.  I couldn't see the times on my watch since it was dark and all the times listed below are 100% by feel.  A small drop of confidence.

This run about broke me though.  Not because of the paces, but because of the weather.  Today was 100% self discipline and the rain/snow pelted my contacts and went up my nose.  This has been my hardest training cycle ever.

Got a 90 minute massage with Felisha.  Feeling the life come back into me again.

TT:  1:25:06

AP:  9:15 (8:56, 8:47, 8:45, 8:43, 8:36, 8:31 - tempo paces)

HR:  166

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route- snowing like crazy.  Decided NOT to do the speed workout because the roads were too slick.

TT:  1:01:11

AP:  10:12

HR:  159

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

On home TM because it was crazy icy out.  We got another HUGE storm yesterday.

3x

Lift legs

.5 WU@ 10:00

.5 @8:00/8:00/7:53

.25RI

.5@8:00/8:00/7:53

Weight: 0.00
Slow milesFast milesTotal Distance
20.480.0020.48

MTC with Karen/Mark - 27 degrees and very snowy.  I ran the first 12 with them and tried to tempo on the way back.  I couldn't go quite as fast as I wanted because of the snow, but the effort was there. Forgot to start my watch - off by .40

TT:  3:22:53

AP:  10:07 (9:34, 9:05, 9:03, 9:11, 9:29 (dip), 9:09, 9:22)

HR:  156

I actually felt really good.  My hammie held up, but right achilles was pulling.  This weather is the worst snow we've had in 40 years.

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Run with Brittany H.  700 N - 100 E - 300 N - 30 degrees

TT:  42:46

AP:  10:13

HR:  147

Weight: 0.00
Slow milesFast milesTotal Distance
9.200.009.20

43 degrees - N County - SR 92 - 100 East

5 mile tempo @ 9:00-9:20

TT:  1:27:17

AP:  9:29 (9:28, 8:44, 8:39, 8:36, 8:23)

HR:  165

I felt alright on the tempo.  My legs were tired....everything was tired.  I'm ready for a rest week.  Massage on legs yesterday.

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Pam's route to round about - 36 degrees and snow - run with Heather.  I slept SO horrible last night.

TT:  1:08:31

AP:  9:50

HR:  168

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Lift legs at home

Run/walk out new entrance--34 degrees and SUNNY!!!!!

TT:  32:36

AP:  11:46

HR:  138

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Discovery to Melissa's street-30 and snowing 

TT:  48:38

AP:  9:58

HR:  149

TBT class

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Blizzard outside - on home TM

Lift legs

3x (.25 easy - .50 hard 6.5-7.0 - .25 easy)

Weight: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

N County - Alpine roundabout - down 100 E - 300 N - 25 degrees and SUNSHINE!!!  The goal was to tempo from the drinking fountain.  My legs felt so heavy on the way up...stiff.

TT:  1:50:16

AP:  9:17 - tempo (8:58, 8:56, 8:42, 8:32, 8:22, 8:18)

HR:  168

PM:  Burn Bootcamp with Shelby

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Burn Class with Shelby.  This really hurt my knee.  I slept terrible the night before, so I decided to go back to bed after the class.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 45 degree!!!!!

TT:  29:19

AP:  10:34

HR:  141

Knee felt better

Weight: 0.00
Slow milesFast milesTotal Distance
22.000.0022.00

Run with Karen/Mark - Alpine-canyon road-Rasband street - MCT - 43 degrees and SUNNY!!!!!  Tempo at the turnaround until I caught back up to them.

TT:  3:39:05

AP:  9:57 (8:55, 8:55, 8:57, 8:56, 8:48, 8:42, 8:36, 8:46--11:13, 9:31)

HR:  155

I probably only got 3 hours of sleep last night.  I keep waking up around 2:00am and can't fall back to sleep. My legs felt absolutely terrific...weird.

Weight: 0.00
Slow milesFast milesTotal Distance
4.900.004.90

Ran with Brittany - Discovery to Melissa's street - 46 degrees

TT:  49:48

AP:  10:13

HR:  147

Weight: 0.00
Slow milesFast milesTotal Distance
9.200.009.20

No County - SR 92 - 100 E - 300 N - 52 degrees

TT: 1:26

AP:  9:23 (8:55, 8:45, 8:49, 8:32)

HR:  157

Easy tempo....really tried to keep it chill

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Pam's route up to round about.  It was crazy windy and felt cold.  I was way underdressed.  48 degrees.  I slept so terrible last night.

TT:  1:13:39

AP:  10:33

HR:  148

Weight: 0.00
Slow milesFast milesTotal Distance
2.900.002.90

Walk/run in CA while I watch Abby run.  Feeling hammered

TT:  37:15

AP:  13:31

HR:  109

Weight: 0.00
Slow milesFast milesTotal Distance
16.000.0016.00

Run with Karen/Mark on the Lehi MCT - 48 degrees

TT:  2:33:37

AP:  9:34 (8:48, 8:51, 8:47, 8:59, 8:42, 9:00, 8:40)

HR:  163

Legs felt a little rusty today.  I should probably do some strength training.

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Run with Brittanie - Pam's route - 48 degrees - windy - felt tired

TT:  49:38

AP:  10:07

HR:  158

Weight: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

Alpine DF/100 E/300 N - 36 degrees and windy.  I'm feeling kinda wrecked.  The top of my left foot has started to bug.  I'm just tired.  I didn't think I was going to tempo today...I didn't really look at my watch.  

TT:  1:50:32

AP:  9:18 (8:59, 8:43, 8:37, 8:33, 8:14, 8:09) - fastest tempo yet

HR:  159

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Pam's route to round about - 37 degrees - acupuncture on the tops of my feet and calves yesterday.  Feeling better.

TT:  1:09

AP:  9:57

HR:  155

PM:  TBT class 

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

Pam's route to round about plus add on.  Walk/run.  Feeling hammered.  Walked the last .4 miles with dog.

TT:  1:21:37

AP:  10:47

HR:  155

Weight: 0.00
Slow milesFast milesTotal Distance
22.000.0022.00

Run with KAren/Mark - Alpine to Lehi MCT - 41 degrees clouds

TT:  3:34:50

AP:  9:46 (9:22, 8:56, 8:47, 8:45, 8:43, 8:31, 8:51 - dip, 8:28)

HR:  160

PM - Burn glutes

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Discovery to Melissa's street - 39 degrees and windy.  Run wiht Brittanie

TT:  50:22

AP:  10:30

HR:  148

Weight: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

N County - EF drinking fountain - 100 East - 30 degrees/sunny

TT:  1:55

AP:  9:45 (9:23, 9:06,8:31, 8:00 - tempo miles)

HR:  154

I'm feeling extremely tired and overwhelmed.  Everything hurts.  I crashed right as I was turning into my neighborhood and totally messed up my hand.  I hope I didn' break it.

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route workout - 46 degrees - it has been too lon since I did a speed workout (lots of tempo but no speed).  I wasn't sure how this was going to work out, but I hit a PR at every interval.

TT:  55:28

AP:  9:16 (7:27, 5:15-7:07 - 3:53 - 6:52)

HR:  163

PM - TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Discovery - Melissa's Street - 48 degrees (shorts and tank!!!!!) - run/walk - shins sore-so tired

TT:  51:21

AP:  10:42

HR:  152

Weight: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

EF Drinking Fountain - 100 E- 54 Degree - tempo from the drinking fountain

TT:  1:48:54

AP:  9:13 (8:54, 8:45, 8:31, 8:12, 8:05, 8:14)

HR:  164

All the training doubts are starting to creep in.  "How can I hold this pace for 26.2 mile?"  Felisha worked on my legs.

Weight: 0.00
Slow milesFast milesTotal Distance
10.700.0010.70

Lift lower leg

MCT to Grove Creek bathroom - 54 degrees.  I felt like absolute crap.  Everything was so heavy.  I should've kept it easy.  I should know better.  Left inner knee is bugging.

TT:  1:43:02

AP:  9:39(9:03, 9:01, 8:51, 8:22, 7:47) - I forgot to stop by watch during my potty stop.

HR:  161

 

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Discovery Park to Melissa's street - 54 degree.  Tried hard to keep it easy.  Acupunture on knee.

TT:  55:59

AP:  11:04

HR:  153 - not good.

Weight: 0.00
Slow milesFast milesTotal Distance
5.500.005.50

Lift legs

Discovery Park to Melissa's street with a few add-ons.  39 degrees

TT:  56:01

AP:  10:16 (one push up Melissa's hill)

HR:  154

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Pam's route - 43 degrees.  Ran with Brittanie - she's tapering for her 1/2 marathon on Saturday. We did a few speed pushes.  I think she really liked it.

TT:  46:58

AP:  9:30 (.54=8:01//.74=7:15//.57=6:59)

HR:  161

Lift legs post run.  I've been stressing about my medial knee.  Pes Anserinus.  It connects to the hamstring in 3 different places.  So I stretched my hammie all day yesterday and it feels way better.  Hooray

Weight: 0.00
Comments
From D Burke on Mon, May 08, 2023 at 13:28:39 from 50.237.211.94

ah, the ol' goosefoot. i've dealt with this a few times. i did exactly what you did -- legs against the wall to gently stretch the hamstrings. also ice massage. and new shoes. :)

looks like you might be running a race soon? best of luck. hope you have a great run. and congrats to your daughter on her successes so far at BYU.

[back to the void i go. see ya!]

Slow milesFast milesTotal Distance
3.000.003.00

Easy out new entrance with walk breaks - 41 degrees

TT:  31:50

AP:  1:31

HR:  132

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

MCT - out/back - 50 degrees

TT:  54:26

AP:  9:04 (8:46, 8:06, 7:42) - tempo on the way back, chasing a lady

HR:  158

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

MCT out/back - 45 degrees

TT:  1:!2:57

AP:  9:09 (8:50, 8:24, 7:59, 7:46) - tempo at the turn around

HR:  163

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Discovery Park to Melissa's street - 59 degrees

TT:  54:17

AP:  11:13

HR:  143

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Light lower leg lift

Pam's Route - 57 degrees

TT:  45:26

AP: 9:11 (7:43, 7:16, 6:54//Last week=8:01, 7:15, 6:59)

HR:  158

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance in the afternoon...trying to get some last minute heat training in.  75 degrees

TT:  27:05

AP:  9:06

HR:  157

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Weight: 0.00
Race: Ogden Marathon (26.2 Miles) 03:57:09, Place overall: 337, Place in age division: 15
Slow milesFast milesTotal Distance
26.200.0026.20

TT:  3:57:10//AP:  9:00//HR:  170. (8:51, 8:49, 8:43, 8:43, 8:46, 8:47, 8:46, 8:42, 8:49, 8:51, 9:00, 8:49, 8:47//8:52, 9:01, 8:47, 8:45, 8:32, 8:56, 9:09, 9:02, 9:14, 9:02, 9:13, 10:37, 9:59)

Pre Race thoughts:  My heart rate has been running high the past 2 months (maybe adrenal fatigue is coming back).  I haven't been sleeping well for the past 2 months (I can fall asleep, but always wake up around 2:00am).  I did a lot of race pace tempo, but didn't end the training cycle with much short faster speed stuff.  A goal:  sub 3:55 (PR).  B goal:  sub 3:50-8:46ap - BQ.

I met Rachel at the hotel and we went to dinner at Slack Water Pizza (my favorite).  We finally got the AC working in our hotel room, but it was so hot in there!!  We met Karen/Mark in the hotel lobby on race morning.  I haven't seen them in a few weeks, so it was great to catch up with them.

We took the bus to the start.  The bus had to make an emergency potty stop for a guy. The Ogden River was so high and flowing so fast.  The flooding up the start was gnarly!  It was crazy smokey up the canyon (fires in Canada were blowing smoke down.).  We had to wait a long time in the POP lines, then it was time to start.

I lined up behind the 4:00 hour pacer.  They took off so fast (sub 8:30ap).  I let them go, but it was driving me crazy.  I was looking at my watch the entire time to make sure I stayed between an 8:45-9:00.  I made sure to take water at EVERY aid station and took GU's every 5 miles.  I took 1-2 salt pills every 45 minutes.

"Here Comes the Sun" guy was mile 3 this year and the horses were at mile 8 (but they didn't gallop darn it).  There were some small climbs around mile 9 and 11.  I started running with mustache guy.  I was always just a step or 2 ahead of him.  I wish I would've talked some with him.  We were together for a long time.

The hills finally came at mile 13, 14 and 15.  I left mustache guy, but really started to labor.  My breathing was hard and I knew this was going to be a fight.  I came in at 13.1 around 1:56:XX (about a minute over what I needed).  I wasn't stressed and thought I could easily make up the time.  But the further I went on the more nervous I got.  The hills were sucking the life out of me.  

I was able to make a little time down the canyon. Around mile 20, I knew the BQ and PR were gone. It was getting so hot.  My AP was getting slower.  I was breathing SO hard and my heart was racing.

I hit mile 23 and started to see stars.  I was getting extremly dizzy and had to walk for a minute.  I was just in survival mode.  I saw Tim at mile 23 and was so grateful for the smile.

I started drinking Gatoraide, but it was sloshing in my stomach.  I was worried I was going to barf.  I had to walk a few times during those last 3 miles. Looking back, my heart rate was in the 190's!!!!  No wonder I was seeing stars. They seemed to drag on.  Mustache guy flew by me.....punch in the gut!!

I finally finished.  I found Tim and sat for awhile.  My heart was racing so fast.  I waited for Rachel, Karen and Mark to all finish.  They all did so great!  The real MVP was the guy cleaning up the barf at the finish line!

Karen made a comment about taking her inhaler around mile 17 and how it lowered her HR from 150's to 130's.  I wonder if the smoke made that big of a difference?  My average HR was 170's-reaching a high of 190's.  

I missed my goal by 7 minutes.  That is still a lot of time.  Of course I'm sad.  I spent so much time training and money on therapies.  But I know I'm getting close.  I'm not sure what my Plan B is going to be.  Maybe I need more time to let my HR/adrenals calm down.  But my fitness is so strong right now.  I don't know.

Marathons are hard and long.

Weight: 0.00
Comments
From Tom K on Mon, Jun 12, 2023 at 10:04:51 from 50.201.134.62

Congratulations on pushing through to finish. Agreed, marathons are hard and long. Sorry you didn't get the time you wanted, but still a great accomplishment!

Slow milesFast milesTotal Distance
0.000.000.00

TBT Class - all legs

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance - 54 degrees - felt so stiff from yesterday's class.

TT:  32:44

AP:  10:51

HR:  148

Burn Bootcamp - leg day

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance - 54 degrees

TT:  33:49

AP:  11:14

HR:  141

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Out/Back on 300 N - 57 degrees - strides

TT:  44:46

AP: 11:11

HR:  157

Weight: 0.00
Slow milesFast milesTotal Distance
4.004.008.00

Out/Back MCT - 55 degrees. Ripping the bandaid off. I've had a sinus infection and started my period.  Today sucked. Starting to work with Mel again!!

PM:  TBT Class

TT:  1:14:27

AP:  9:18

HR:  168

  1. Warm up

    3.00 mi @ 09:41-11:04 min/mi (10:25, 9:58, 9:40)
     
  2. Ramp up in 4 steps

    1.  

      1.00 mi @ 09:07-10:20 min/mi (9:15)
    2.  

      1.00 mi @ 08:37-09:41 min/mi (8:54)
    3.  

      1.00 mi @ 08:09-09:07 min/mi (8:28)
    4.  

      1.00 mi @ 06:44-08:09 min/mi (8:00)
       
  3. Cool Down

    1.00 mi @ 09:41-11:04 min/mi (9:46)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Walk/Run - out new entrance - 64 degrees - Everything feels like crap.  My hamstring/adductor is so tight it is pulling on my knee.  My hip flexor is sore.  Ughhhh....I'm falling apart and feeling discouraged.

I met with PT Steve - Pes Aserine tendonititis.  He said it was just tight not weak.

PM:  TBT Class

TT:  35:57

AP:  1:58

HR:  145

Weight: 0.00
Slow milesFast milesTotal Distance
4.800.004.80

Discovery Park - Melissa's street - 61 degrees - These paces were all over the place.  Inner knee and high hamstring will still bugging.  SO sore from gym yesterday.  Feeling discouraged.  I had a chiro adjustment and acupunture done - feel better.

  1. Warm up

    10 min @ 09:41-11:04 min/mi (10:03)
     
  2. Repeat 10 times

    1. Hard

      30 sec @ 06:44-07:23 min/mi. (7:08, 7:37, 7:12, 7:39, 7:33, 7:24, 7:07, 7:20, 7:10, 7:17)
    2. Easy

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

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

Weight: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Up/Down new entrance hill.  Ran with Brittanie.  Felt discouraged - lagged way behind. - 54 degrees

TT:  46:09

AP:  10:39

HR:  157

  1. Warm up

    2.00 mi @ 09:41-11:04 min/mi
    Zone 1-Zone 2
  2. Repeat 6 times

    1. Hard

      30 sec @ 06:44-07:23 min/mi
      Zone 5b-Zone 5c
    2. Easy

      2 min @ 09:41-11:55 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
3.000.003.00

In/out new entrance - 57 degrees - recovery

TT:  31:45

AP:  10:35

HR:  144

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

MCT - West with Brittanie - 54 degrees - Actually felt ok

TT:  1:33:43

AP:  9:29

HR:  165

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/Out new entrance - 55 degrees-recovery

TT:  33:43

AP:  11:13

HR:  136

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
5.150.005.15

No County - Harvey - Manilla Pond - 700 N - 300 N - 61 degrees (I haven't run this route in awhile!!) - 61 degrees

TT:  49:37

AP:  9:38

HR:  157

Adjustment and acupunture

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
4.800.004.80

Run with Brittanie - Discovery Park to Melissa's street - 46 degrees.

200 Hard - 200 Float - I can still feel my knee pulling.  Went way faster on the hard than prescribed.

TT:  45:16

AP:  9:27

HR:  164

 

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Easy - in/out new entrance - 61 degrees

TT:  29:57

AP:  10:54

HR:  140

Weight: 0.00
Slow milesFast milesTotal Distance
6.250.006.25

Pam's route with Michelle - 72 degrees.  I asked Michelle to run the SGM with me and had to recind my offer.  I think I'm done for a season.  Everything is shouting at me to stop and rest.  Even my dad said, "your body will talk.  You just need to listen."  So I'll run the AF Half and chill for a season.

TT:  1:00

AP:  9:37

HR:  164

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
5.500.005.50

50 degrees

TT:  51:49

AP:  9:29

HR:  158

Weight: 0.00
Slow milesFast milesTotal Distance
3.700.003.70

Pumpkin truck loop - 54 degrees

TT:  38:46

AP:  10:28

HR:  139

Weight: 0.00
Slow milesFast milesTotal Distance
1.720.001.72

In/out new entrance

TT:  18:10

AP:  10:33

HR:  139

Weight: 0.00
Race: Timp Half (13.1 Miles) 01:51:20
Slow milesFast milesTotal Distance
13.100.0013.10

8:43, 8:46, 8:56, 8:34, 8:28, 8:19, 8:22, 8:14, 8:15, 8:23, 8:06, 8:32, 8:08

HR:  160

Weight: 0.00
Slow milesFast milesTotal Distance
3.100.003.10

In/out new entrance - 63 degrees

TT:  31:08

AP:  10:03

HR:  143

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

In/out new entrance - 72 degrees

TT:  23:15

AP:  11:35

HR:  133

Weight: 0.00
Slow milesFast milesTotal Distance
3.200.003.20

Lewiston 5k run with Georgia

TT:  29:34

AP:  9:15

HR:  158

Weight: 0.00
Slow milesFast milesTotal Distance
2.930.002.93

64 degrees

TT:  31:13

AP:  10:40

HR:  142

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

In/out new entrance - 

TT:  26:56

AP:  13:25

HR:  113

Weight: 0.00
Slow milesFast milesTotal Distance
2.750.002.75

In/out new entrance - 70 degrees

TT:  35:06

AP:  12:46

HR:  125

Weight: 0.00
Slow milesFast milesTotal Distance
3.190.003.19

No County-pumpkin truck-new entrance-68 degrees

TT:  33:21

AP:  10:27

HR:  146

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

In/out new entrance - 66 degrees

TT:  24:37

AP:  12:18

HR:  123

Weight: 0.00
Slow milesFast milesTotal Distance
3.700.003.70

Pumpkin truck loop - 72 degrees

TT:  36:03

AP:  9:44

HR:  15

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 68 degrees

TT:  36:03

AP:  12:00

HR:  131

Weight: 0.00
Slow milesFast milesTotal Distance
3.320.003.32

Shortened Melissa's street route - 73 degrees

TT:  37:04

AP:  11:09

HR:  150

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

No County - MCT - new entrance - 73 degrees

TT:  39:25

AP:  9:50

HR:  158

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

In/out new entrance - 64 degrees

TT:  23:43

AP:  11:48

HR:  131

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

No County-700 N-200E-300N

TT:  40:14

AP:  10:04

HR:  155

Weight: 0.00
Slow milesFast milesTotal Distance
3.680.003.68

Pumpkin truck loop-64 degrees

TT:  35:14

AP:  9:34

HR:  165

Weight: 0.00
Slow milesFast milesTotal Distance
4.800.004.80

Discovery Park - Melissa's stree - 77 degrees

TT:  47:45

AP:  9:57

HR:  156

Weight: 0.00
Slow milesFast milesTotal Distance
2.100.002.10

New entrance

TT:  24:28

AP:  11:48

HR:  149

Weight: 0.00
Slow milesFast milesTotal Distance
4.170.004.17

No County-MCT-Field-new entrance - 64 degrees

TT: 40:21

AP:9:41

HR:  157

Weight: 0.00
Slow milesFast milesTotal Distance
3.700.003.70

Pumpkin truck loop - 61 degrees

TT:  35:28

AP:  9:34

HR:  166

Weight: 0.00
Slow milesFast milesTotal Distance
4.250.004.25

700N - 100E - 300N-66 degree

TT:  44:21

AP:  10:26

HR:  152

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Ran with Shelby.  Pam's route.  59 degrees-felt lovely

TT:  50:47

AP:  10:15

HR:  151

Weight: 0.00
Slow milesFast milesTotal Distance
1.250.001.25

In/out new entrance - 66 degrees

TT:  11:47

AP:  9:21

HR:  146

Weight: 0.00
Slow milesFast milesTotal Distance
4.760.004.76

Pam's route - 68 degrees

TT: 47:35

AP:  10:00

HR:  150

Weight: 0.00
Slow milesFast milesTotal Distance
2.770.002.77

In/out new entrance - 68 degrees

TT:  29:17

AP:  10:35

HR: 138

Weight: 0.00
Slow milesFast milesTotal Distance
4.200.004.20

No County - MCT-field-new entrance - 70 degrees

TT:  40:24

AP:  9:37

HR:  150

Weight: 0.00
Slow milesFast milesTotal Distance
3.710.003.71

Pumpkin truck loop - 70 degrees

TT:  35:32

AP:  9:35

HR:  149

Weight: 0.00
Slow milesFast milesTotal Distance
4.200.004.20

No County - 700 N-100E-300N - 70 degrees

TT:  43:33

AP:  10:21

HR:  143

Weight: 0.00
Slow milesFast milesTotal Distance
5.700.005.70

Pam's route - Run with Shelby - 66 degrees

TT:  55:42

AP:  9:46

HR:  155

Weight: 0.00
Slow milesFast milesTotal Distance
2.750.002.75

In/out new entrance - 66 degrees

TT:  29:27

AP:  10:42

HR:  143

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 66 degrees

TT:  31:43

AP:  10:23

HR:150

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 64 degrees

TT:  30:58

AP:  10:23

HR:  149

Weight: 0.00
Slow milesFast milesTotal Distance
3.700.003.70

Pumpkin truck loop - 64 degrees

TT:  35:26

AP:  9:35

HR:  153

Weight: 0.00
Slow milesFast milesTotal Distance
4.240.004.24

No County - 700 N - 100 E-300 N - 75 degrees

TT:  41:17

AP:  9:45

HR:  149

Weight: 0.00
Slow milesFast milesTotal Distance
4.800.004.80

Discovery Park - Melissa's Street - new entrance - 66 degrees

TT:  46:11

AP:  9:37

HR:  153

Weight: 0.00
Slow milesFast milesTotal Distance
5.200.005.20

N County - 700 N - 100 E - 300 N - new entrance - 55 degrees

TT:  51:26

AP:  9:54

HR:  149

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out entrance - 52 degrees

TT:  33:29

AP:  11:09

HR:  137

Weight: 0.00
Slow milesFast milesTotal Distance
5.950.005.95

Pam's route - 55 degrees (Ozone injection in left Pes Anserine)

TT: 59:39

AP: 9:42

HR:  156

Weight: 0.00
Slow milesFast milesTotal Distance
4.200.004.20

No County - 700 N - 100 E-300 N - 59 degrees - Ozone injection in left knee (Pes Anserine)

TT: 43:57

AP:  10:29

HR:  147

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's Route - 57 degrees

TT:  1:01

AP:  10:16

HR:  149

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/Out new entrance - 57 degrees

TT:  33:37

AP:  11:2

HR:  137

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Discvery Park - Evergreen PArk - 61 degrees

TT:  1:02

AP:  10:25

HR:  142

Weight: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Discovery Park - 1300 W - 54 degrees

TT:  44:25

AP:  9:51

HR:  150

Weight: 0.00
Slow milesFast milesTotal Distance
3.100.003.10

300 N - 52degreees

TT:  31:09

AP:  10:03

HR:  151

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route with Brittanie-59 degrees

TT:  56:32

AP:  9:29

HR:  161

 

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 57 degrees

TT:  33:09

AP:  10:55

HR:  144

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Walmart - round about - Manilla Pond -new entrance-57 degrees

TT: 56:49

AP:  9:29

HR:  159

Weight: 0.00
Slow milesFast milesTotal Distance
4.200.004.20

No County - MCT-field-new entrance-61 degrees

TT:  43:53

AP:  10:27

HR:  142

Weight: 0.00
Slow milesFast milesTotal Distance
3.250.003.25

300 N to Manilla Elementary to new entrance - 46 degrees

TT:  33:18

AP:  10:14

HR:  144

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Pam's route - Walmart round about

TT:  1:07:55

AP:  9:46

HR:  160

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

sooooo sick - sinus infection

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 57 degrees

TT:  30:39

AP:  10:12

HR:  144

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - 50 degrees and rain

TT:  1:03

AP:  10:33

HR:  151

PM - lifiting

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

out/back 300 N - 46 degrees

TT:  34:02

AP:  11:09

HR:  139

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Out/back on No County-48 degrees

TT:  1:09:40

AP:  9:56

HR:  160

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's Route-45 degrees/sunny

TT:  59:42

AP:  9:59

HR:  153

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 45 degrees/sunny

TT:  32:28

AP:  11:46

HR:  128

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT-left - 45 degrees - sunny

TT:  1:07

AP:  9:33 (10:48, 10:27, 10:10, 9:48, 9:16, 8:15, 7:48)

HR:  154

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back 300 N - 54 degrees

TT:  35:36

AP:  11:51

HR:  35:36

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Discovery to Evergreen--52 degrees and RAIN

TT:  1:04:03

AP:  10:56

HR:  147

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's Route - 43 degrees and light rain

1 mile//.74//56

TT:  58:55

AP:  9:51 (8:21, 7:53, 7:36)

HR:  153

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 45 degrees

TT:  34:28

AP:  12:21

HR:  127

Lift at home

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

Out/back on No County - 48 degrees.  I had to go CRAZY early and there were SO many runners out!

TT:  1:30:16

AP:  11:17

HR:  148

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - 45 degrees

TT:  1:04

AP:  10:46

HR:  148

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Up/down No County-43 degrees

TT:  1:06

AP:  9:27

HR:  163

Weight: 0.00
Slow milesFast milesTotal Distance
8.400.008.40

MCT Loop - 50 degrees

TT:  1:22:30

AP:  9:50

HR:  162

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Left on the MCT - 45 degrees

TT:  1:11:47

AP:  10:15

HR:  158

TBT Class

 

Weight: 0.00
Slow milesFast milesTotal Distance
2.400.002.40

On home TM

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Ran with Heather, Mindi and Kalli - 30 degrees

TT:  58:45

AP:  9:39

HR:  164

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance - 37 degrees

TT:  31:33

AP:  11:24

HR:  130

Weight: 0.00
Slow milesFast milesTotal Distance
7.800.007.80

Ran with Bree and Stephanie.  REALLY trying to get out of my comfort zone.  25 degrees.

TT:  1:08:38

AP:  8:48  (8:47, 8:57, 9:05, 9:17, 8:27, 8:27, 8:34, 8:49)

HR:  166

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Met with new PT (Scott) about my peroneal tendonitis.  I REALLY liked him an he actually listened.

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Ran with Bree and Stephanie-Pam's route to roundabout-28 degrees

TT:  1:04

AP:  9:07 (9:55,9:19, 9:11, 9:40, 8:49, 8:25, 8:26)

HR:  174

Massage

TBT class

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

In/out new entrance

TT:  25:06

AP:  12:31

HR:  127

Weight: 0.00
Slow milesFast milesTotal Distance
9.220.009.22

Ran with Heather and her group - down Suncrest to Mitchell Hollow.  39 degrees

TT:  1:25:23

AP:  9:16

HR:  168

45 minute stretch and foam roll

Weight: 0.00
Slow milesFast milesTotal Distance
3.750.003.75

Pumpkin truck loop.  EASY with walk breaks.  My hip has started bugging.

TBT Class.

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Ran with Stephanie - Pam's route to roundabout - 45 degrees raining and windy

This run totally kicked my trash.  

TT:  1:04:03

AP:  9:04

HR:  170

Deep tissue massage on the psoas at TMT.  I'm so sore.

Weight: 0.00
Slow milesFast milesTotal Distance
4.250.004.25

700 N - 100 E-300 N - easy recovery with walk breaks-36 degrees

TT:  48:45

AP:  11:24

HR:  135

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

In/out new entrance - 27 degrees

TT:  31:22

AP:  11:16

HR:  133

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

Run with Heather's group-28 degrees

TT:  1:39

AP:  9:55

HR:  162

Weight: 0.00
Slow milesFast milesTotal Distance
3.750.003.75

Pumpkin truck loop-new entrance - 30 degrees

TT:  43:36

AP:  11:37

HR:  132

Weight: 0.00
Slow milesFast milesTotal Distance
5.400.005.40

Run with Bree and Stephanie.  Met at Bree's church.  39 degrees

TT:  47:50

AP:  8:50

HR:  161

 

Weight: 0.00
Slow milesFast milesTotal Distance
4.820.004.82

Discovery Park - Melissa's street - 39 degrees

TT:  53:15

AP:  11:02

HR:  138

TBT Class with Shelby

Weight: 0.00
Slow milesFast milesTotal Distance
2.180.002.18

In/out of new entrance-36 degrees

TT:  24:57

AP:  11:28

HR:  130

Weight: 0.00
Slow milesFast milesTotal Distance
12.440.0012.44

Ran with Heather's group.  2x6 mile loop.  36 degrees and rain.

This felt unexpectedly easy.  Lots of hip stretching post run.

TT:  2:01:53

AP:  9:48

HR: 158

Weight: 0.00
Slow milesFast milesTotal Distance
4.900.004.90

Discovery Park - Melissa's street - 36 degrees (felt way colder)

TT:  54:27

AP:  11:07

HR:  135

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Pam's route - 36 degrees

TT:  48:05

AP:  9:37

HR:  147

Weight: 0.00
Slow milesFast milesTotal Distance
13.100.0013.10

Run with Heather's group - 32 degrees-Alpine to MHP - Happy Thanksgiving!

TT:  2:07:49

AP:  9:44

HR:  153

Weight: 0.00
Slow milesFast milesTotal Distance
4.800.004.80

Discovery Park - Melissa's street- 27 degrees

TT:  47:52

AP:  9:55

HR:  142

Lift at home

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

In/out new entrance - 27 degrees

TT:  22:35

AP:  11:08

HR:  130

PM:  TBT Class

Hip flexor still bugging - adjustment and acupunture

Weight: 0.00
Slow milesFast milesTotal Distance
6.140.006.14

Discovery to Evergreen - Run with Bree and Stephanie - 21 degrees

TT:  55:43

AP:  9:05

HR:  161

Massage

PM:  Yoga class

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

New entrance - Manila Elementary-25 degrees

TT:  28:34

AP:  9:16 (5x400--1:52,1:57,1:51, 1:48, 1:49) - .25 RI

HR:  153

Peleton app glutes workout - PT for right hip

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

MCT at MH with Heather's group.  28 degrees - lots of snow and ice on the ground.

TT:  1:44

AP:  10:33

HR:  152

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Lift

Discovery Park to Melissa's street - 37 degrees

TT:  54:45

AP:  10:56

HR:  146

My FIRST swim lesson with Shelby!

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - 30 degrees.  Run with  Stephanie/Brittanie

TT:  56:24

AP:  9:18

HR:  170

swim by myself - 20 minutes

yoga at the rec center

Weight: 0.00
Slow milesFast milesTotal Distance
5.750.005.75

Lift weights at home.

Discovery Park - Melissa's street - 30 degrees and sunny!!!  I'm starting to get worried about my hip.  I've been doing PT for a month.  I made an appointment with the sports medicine doctor.

TT:  46:22

AP:  9:16 - 3x800 + 1x400 (3:50, 3:47, 3:36, 1:47) - these felt good.

HR:  162

PT - .75 mile run for a gait analysis.  Right hip has a hip drop.  Need to strengthen my abductor.  

Swim with Shelby.  Learned how to kick.  I had to stop and get a breather after every lap.  My shoulders are so sore!

Weight: 0.00
Slow milesFast milesTotal Distance
3.250.003.25

No County-Pumkpin Truck-new entrance-32 degrees

TT:  35:19

AP:  11:02

HR:  139

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

AF Rec Center-extremely icy outside -hip VERY achy.  I made an appointment with sports medicine doctor

TT:  1:37

AP:  9:42

HR:  152

30 minute swim

yoga

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Ran after work - in/out new entrance 39 degrees

TT:  32:41

AP:  10:52

HR:  138

Lift lower legs

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Major panic moment with my hip.  It was aching SO badly.  "If I can't run, I'm not doing anything."  

Big adjustment at work on the hip.

Weight: 0.00
Slow milesFast milesTotal Distance
6.770.006.77

Lift at home

Pam's route to roundabout.  25 degrees and sunny.

TT: 1:07:40

AP:  9:59 (3.5 mile wu - 4x800 - 3:55, 3:41, 3:40, 3:32) - these are the fastest 800's I've run in ahwile.

HR:  155

Hip actually felt really great on my run.  I think lifting before help warm it up.  During PT afterwards, we lifted a lot too.  Felt really good today.

Weight: 0.00
Slow milesFast milesTotal Distance
4.800.004.80

Discovery Park - Melissa's street - 25 degrees

TT:  57:04

AP:  11:47

HR:  130

Weight: 0.00
Slow milesFast milesTotal Distance
4.740.004.74

MCT - Manilla Pond - 21 degrees

TT:  51:23

AP:  10:51

HR:  139

Weight: 0.00
Slow milesFast milesTotal Distance
11.570.0011.57

Ran with Heather's group - Alpine loop - 21 degrees (got colder as the morning went on).  Hip felt great!

TT:  1:56:21

AP:  10:03

HR:144

Swim - 30 minutes

950 yards - 3:16

HR:  122

Weight: 0.00
Slow milesFast milesTotal Distance
5.400.005.40

700 N - jr high-100 E-300N-25 degrees

Glute activation before run

TT:  59:58

AP:  11:07

HR:135

Weight: 0.00
Slow milesFast milesTotal Distance
3.800.003.80

Pumpkin truck loop-37 degrees

TT:  40:58

AP:  10:54

HR: 139

PM:  lift heavy legs

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Drinking fountain sprints-43 degrees DARK.  Speed is hard to do in the dark

TT:  56:21

AP:  9:23 (6:41/6:35/3:24/3:20/1:55)

HR:  158

Legs heavy from lifting last night.

Weight: 0.00
Slow milesFast milesTotal Distance
10.700.0010.70

Ran with Karen through Alpine-34 degrees

TT:  1:52:49

AP:  10:35

HR:  155

30 min swim post run

Weight: 0.00
Slow milesFast milesTotal Distance
3.700.003.70

TBT Christmas Charity Workout

Pumpkin truck loop - 36 degrees VERY windy

TT:  35:22

AP:  9:33 (pick ups down manilla pond road and into neighborhood)

HR: 150

Weight: 0.00
Slow milesFast milesTotal Distance
5.250.005.25

Lift for 35 minutes before run

Ran with Heather's group - 28 degrees

TT:  54:50

AP:  10:30

HR:  148

35 minute swim post run

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Weight: 0.00
Slow milesFast milesTotal Distance
8.500.008.50

Dip Sea Hike in San Fransisco

Weight: 0.00
Slow milesFast milesTotal Distance
1293.457.001300.45
Weight: 0.00
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