| Location: orem,ut,usa Member Since: Jan 02, 2006 Gender: Female Goal Type: Other Running Accomplishments:
PR-St. George marathon 3:01:03 (2013) Provo City half (2013) 1:24:18, Nebo half marathon 1:21:16, Ogden Marathon(2013) 3:07:44, Dixie 15k 58:36, Running of the leopards 5k (2013) 18:48, Des news 10k 40:20, Half Ironman 2016, Boston Marathon x3, 2nd place in Pony Express 50 miler
1st place overall womans in Spanish fork 1/2 marathon, Tristate 1/2 marathon, Death Valley 1/2 marathon, and the Utah Valley marathon (4-12-08)
Short-Term Running Goals: See what my 40's bring next year
Get my grove back Long-Term Running Goals: Run a sub 3 hour marathon and have a blast doing it.
Have fun and enjoy the process Personal: I am married with 3 lovely children 26, 18, &12and a dog named Koda and a cat named Blue. Love to run and be outside. I believe that if you think you can do it and you work hard enough any thing is possible. Life flashes by in the blink of an eye, enjoy it while it last and remember there is a lot more to life than running. I coach high school swim and love it! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 206.25 | 2.00 | 11.50 | 10.00 | 31.50 | 261.25 |
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| Kinvara 4 Miles: 61.95 | Kinvara 3 Blue Miles: 40.20 | Saucony Kinvara Pink And Green Miles: 84.00 | Asics Gel Lytes Miles: 18.50 | Saucony Progrid 5 Miles: 25.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.75 | 0.00 | 0.00 | 0.00 | 0.00 | 14.75 |
| Met the best group of ladies at the soccer fields and ran 14 miles on the Murdock Canal to bring in the new year 2014. Crazy that it is already a new year, how time flies. This year is going to be epic, i can feel it:) 3 hours is going down, down town. That is my main goal, as well as bring down my other races. A PR in the 10k would be nice, I don't like this distance but I'm going to learn to like 5 and 10k's if it kills me. 2014 here I come...........
7:44 avg pace
My favorite green smoothie recipes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 2.50 | 2.00 | 0.00 | 12.00 |
| I have the best running friends that will do just about anything for me. I wanted to a track workout for my 36 birthday run, I had a plan of 4x400 1600 4x400 but Rachelle had the idea of 36x200. Sounded pretty daunting to me but I said sure and Janae was on board too. So we went strait to work, 200 on 200 off we started with the first couple being in the 6:30 range. We didn't time any of them this was strickly off effort. i would glance at my watch now and then and was surpised to see that we were getting faster and faster as we went. Hitting half way we switch directions and started getting into the 5:30-5:45 range and then the last 6 we started dedicating them to different things or people in our lives, this was very emotional and made me run fast. My last 3 were all under 5:15 pace dedicating one to my daughter who has so many physical trails of her own and the one to Mel my step dad that passed away this summer and the last one for myself. I loved this when we were all done and a super special thanks to Rachelle because I would definatly quite this without her, she is the best. I warmed up before they got thier so I ended up with a total of 12. We went and cooled down and found a guy that probably thought we were crazy to take some pics.
7:30 avg for the run
HiiT with my mom
New Hiit workouts on the blog as well as a write up on Scraping
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| Kinvara 3 Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Slept in till 9:30 it was nice I was wiped out after yesterday. Did yoga with my mom
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with Rachelle, Rebecca, and Carina. Went up the canyon for a bit but it was slippery so we turned and went to the country club and back to Kneaders.
7:49 avg pace
Hiit workout and hip routine
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| Saucony Kinvara Pink And Green Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Church starts at 1, boo on that. But took advantage and did yoga with my mom
This weeks healthy dinner menu
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 5.50 | 15.50 |
| 8 miles with Janae in the freezing cold. Ran out and back in Murdock 7:59 avg pace
Got my mom to come to spin class with me:0 then two miles on the tm at mp
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| Asics Gel Lytes Miles: 8.00 | Kinvara 3 Blue Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Colder out these past 2 days. Did a random loop easy running with Rebecca. Last half mile fast.
8:13 avg pace
HiiT
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| Saucony Kinvara Pink And Green Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| Met Rachelle and Janae at the byu indoor track, stuffy and crowded:( we warmed up about 20 mins and then did a 1600 and with a 2 lap recovery and then 5xlap with a lap in between. I ran into a girl on the one lap because she was not paying attention and walked right in front of me. Rachelle was even yelling at her but she had music in her ears. Time where faster than I expected, 6:02 for the mile and 65-66 for the one laps which is 322 meters. Faster than I was last year at this time in the mile by 15 sec and 5 secs for the lap:) so glad I have people that will do these workouts with me.
All new HiiT workouts up on the blog also a write up on Preparing your mind for Mental Readiness
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Started wit HiiT with my mom and Mandy
Slept in today and went when Cole was in school. Met Rachelle and Cam at the soccer park and went out with them on Murdock for 5.5 then went out again. Good recovery run in the fallin snow.
1:39:14/8:15
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| Kinvara 3 Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 | 7.00 |
| Yoga with my mommy then spin and 2 miles at a 7:30 pace on the mill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Met Rebecca and Janae early and did 3 before the group came. Then we had a nice group from down south that ventured up our way and mostly ran with Mckenzie feeling tired from my week and mileage.
7:45 avg pace
HiiT and hip routine
Why do you run?
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| Saucony Kinvara Pink And Green Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 5.50 | 12.50 |
| This week will be a recovery week, I'm feeling worn down.
7 miles very easy with Janae. We started on the Murdock but after a very hard fall on black ice by Janae and several other close calls from both of us we decided it was better out on the road.
8:30 avg pace
Spinning
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| Saucony Progrid 5 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy with Rebecca. I am glad this is a cut back week because I am tired. 8:02 avg pace
hiiT
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| Did a workout that I did last February 12 so I could compare my times. I met Janae at the byu indoor track, we warmed up 2 and then did 5 laps which is a mile then 4,3,2,1. I was not feeling it my legs felt heavy and I just didn't feel good but stuck with the workout and was pleased to see much improvement over last year.
2-12-13 1-15-14
6:13 6:03
5:04 4:59 this on was probably the hardest for me
3:44 3:35
2:29 2:25
69 66
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| Saucony Kinvara Pink And Green Miles: 8.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Only HiiT next to days will be big ones:)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 4.00 | 0.00 | 5.50 | 17.00 |
| Got super early to do a longer run with Janae, she's going to Cali so she needed to get it in. We where both a little to chipper for 5 am but that was good because I had a workout planned. We headed to the canyon and ran up until we hit ice then turned and did 2x2 at hmp goal was 6:20-6:30. We hit 6:34 and 6:13 then 6:17 and 6:20 second set out of the canyon on more flat. I felt great on these and so encouraging after wed flop of a workout.
Yoga with my mom then spin with my mom and Ericka:)
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| Saucony Kinvara Pink And Green Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Met Rebecca, Mckenzie and Aubrey in hobble creek and ran up/down the left fork because the right was covered with snow. We had a nice comfortable run with great conversation. Was tired by the end, but can feel my endurance coming back.
15@7:49 avg pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| Got up and ran to Marie's and Rebecca's then did a loop with then, dropped Rebecca off and Marie ran me down to university ave then on my own back home. Pretty easy pace but my legs seemed tired so it felt fine.
10.1@8:11 pace
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| Saucony Progrid 5 Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Met Janae and Rebecca to do some downhill mile repeats on the good old MTC mile. Last year I did this and did a 6:00, 5:58, and 6:03. This time I did a 5:43, 5:38, and 5:39. So happy with my improvement I've seen lately it makes me excited to race. 7 total
did this HiiT then 3 more easy 8:11 avg
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| Saucony Kinvara Pink And Green Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles really easy with Janae at a 8:46 avg pace we were burnt toast this morning.
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| Kinvara 3 Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran Quail Valley drive loop from my house with Rebecca. This loop has monster hills in it super steep and super long. 10 miles of up and down funness:) Then HiiT with my mom and Mandy the recorded some HiiT videos then went out with Ericka 4 more and felt surprisingly really good.
10@8:25 and the 4@8:00 average
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| Kinvara 4 Miles: 10.00 | Asics Gel Lytes Miles: 4.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Yoga and spin tired legs
Came up with this recipe today for a post workout snack Peanut Butter and Chocolate protein balls they are so good and healthy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| Met Rachelle, Janae, and Carina at the soccer park we had plans for a 5 mile tempo and was going to do a flat loop but plans changed last minute so I decided to do it down the canyon for UVM training. We ran up the canyon from the park until we hit 5 then started the tempo. I was feeling tired from the start and never felt that great and struggles to finish and make it up the country club hill but I did and finished, not as strong as I wanted but it was decent for my first 5 mile tempo. 33:15/6:38 splits were 6:41, 6:26, 6:34, 6:37, 6:50 good starting point.
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| Saucony Kinvara Pink And Green Miles: 15.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga with my mom, I felt a little beat up from yesterday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 5.00 | 13.00 |
| 8 easy miles with Janae on the Murdock canal then spin with my mom.
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| Saucony Progrid 5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Feeling really worn down so I slept a little longer and only went 6.2 then HiiT with the ladies 4x
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| Kinvara 3 Blue Miles: 6.20 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Had a workout planned but I feel like I'm getting sick and lucky for me that Janae is sleep deprived so we scratched the workout and just ran easy.
8@8:23 avg pace
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| Saucony Kinvara Pink And Green Miles: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Slept in and did HiiT with my mom and then ran with Marie after taking Cole to school. It was snowing big huge flakes the entire time:) 8:10 avg pace
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| Asics Gel Lytes Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Last day of January, thank goodness! One month closer to spring:) Janae and Rachelle came over and we did the 10k loop from my house. I had to book it home so my last mile and some was fast. It felt hard because I've been in easy mode this week.
yoga no spin sick kid at home
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 206.25 | 2.00 | 11.50 | 10.00 | 31.50 | 261.25 |
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| Kinvara 4 Miles: 61.95 | Kinvara 3 Blue Miles: 40.20 | Saucony Kinvara Pink And Green Miles: 84.00 | Asics Gel Lytes Miles: 18.50 | Saucony Progrid 5 Miles: 25.10 |
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