| 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 | | 117.75 | 17.50 | 10.50 | 6.50 | 44.00 | 196.25 |
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| Saucony Kinvara Orange Miles: 32.50 | SK B&b Miles: 63.15 | Pearl IZumi Streak 2 Miles: 56.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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Started at boot camp-warm up of moutain climbers, jumping jacks, push ups and some other fun ex. then we did super sets where you have 3 stations and 2 exercises at each and you do each 2x 60 sec on 30 off. station 1-1st one was medicine ball thrown over the head has high then sit back touch butt to ball and repeat 2nd-band resisted sprints station 2- 45lb weight push on the floor 2nd-band row in a squat station 3- mountain climbers on a floor slide 2nd - squat with 14lb kettle bell then we did the bear crawl hold with the 25lb on the back, my heart wasn't into it and I was totally fatigued form the workout so I only held it 1:20 not near as impressive as my 3:45 last week. Went to ofc and did 2 miles at 15:15/7:37 spin class really pushed 2 more miles after @ 14:45/7:22 phew what a day |
| Saucony Kinvara Orange Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Met the gals this morning and did a loop then dropped Rebecca off and continued on with Marie and Jenn for a total of 9 at an 8:15 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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Went and did spin and then ran 4 miles on the treadmill in 28:14/7:03 pace. Felt pretty good, foot was sore after sat. so I wasn't going to run but decided to try and it was fine for the run. Boot camp tonight 6 stations 40 sec on 20 sec off 4x Band chest press with black and red bands in a split lunge single leg ball hammy curls 28lb kettle bell walks forearm plank with 25lb on back while lifting on leg for 5 sec and then switching Jump split lunge 4x to jump squat with 20 lbs Single arm row with 45lb bar w/10 lb add on stretching and lots of foam rolling
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| Pearl IZumi Streak 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 2.40 | 0.00 | 0.00 | 7.40 |
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Went to the SMH to do speed my plan was to do a ladder workout, the track is 322 meters. I did 1 lap, 2, 3, 2, 1, then jumped in the the girls and did 3x1 all with 1 lap recovery. 67, 2:27, 3:49, 2:30, 71, 67, 66, 67 I ran out of time so I had to be done. would have like to do a couple more it was fun to do the last 3 with the girls because I pushed myself a lot more. HiiT- 4x 40 sec on 20 sec off Super squat with 15lb Burpee Spider crawl to forearm lower 15 lb weight swing jump back to push up to row to side angle dips with 10lb angle lunge touch with 8lb stretching
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| Pearl IZumi Streak 2 Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 5.00 | 7.50 |
| Early morning boot camp super set 45/15 switch between 4x each exercise Station 1 box jump to single leg back lunge with 10lb weight side plank 35lb plate pull under body switching sides Station 2 Jump jack bicep curls with 5 lb 12lb kettle bell figure 8 Station 3 plank with elevated feet swing (this one was hard) tug of war Went to the ofc and did 2.5 on the treadmill at an easy pace then went to spin, my son was not liking being in the day care so he came and sat in a chair and watched for the last 20 mins of class. He just kept a stern face and his eyes lock on me and did not move, such a good boy:) Was going to run more but he didn't want to go back to day care. |
| Saucony Kinvara Orange Miles: 2.50 |
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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 |
| Started on my own running 2 before meeting up with Jenn, Rebecca, Marie, and Desi we did the Hale 10k course which is a beast my the way. Easy 8:10 pace HiiT- 3x50/15 Ax chopper with 12lb Touch ankle side to side tap knees Mountain climber tricep dip kicks ball forearm plank side plank switching half way Body was worn out and tired took everything I had to get through it today. |
| Pearl IZumi Streak 2 Miles: 8.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Early boot camp similar to last friday warm ups lot of crazy jumping stuff that made my feet and calfs very tired super sets 60/30 2xeach station station 1 12lb kettle bell deep and I mean deep squat 10lb kettle bell one arm swing station 2 12lb med ball overhead throws to squat touch butt to ball resistant sprints station 3 45 lb wt push on the floor band row in squat Finisher 1 min Xfit pushup 1 min rest and then 1 more min 36 total Spin class, my little one has decided to have separation anxiety and doesn't want to stay in the day care:( I had to stay and convince him for 10 mins but he did stay and I got him a treat for being a good boy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran to get Marie and then we did a loop from her house and back home. Pretty uneventful except almost having a car run into us as it was sliding across the road:/ The roads were slick so the pace wasn't fast but thats okay because my legs were tired! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 8.00 |
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Went to the OFC and ran on the treadmill, felt pretty good. Did a 4 mile tempo at HM pace 27:15/6:48 with 2 mile warm up and 2 mile cool down. Boot camp tonight Same as last monday except I went thicker on the bands and heavier on the wt
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| Saucony Kinvara Orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 3.00 | 0.00 | 6.50 |
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Went to the SFH and did speed, legs were tired from yesterday but that was the point. I did a ladder workout that was 1600 meter 2lap recovery, 1288 2 lap rec, 966 1 lap rec, 644 1 lap rec, 322 all at 5k pace. times were 6:13, 5:04, 3:44, 2:29, 1:09. Did it all on my own and didn't feel any push in myself but still did the 5k pace I wanted kept a consistent 6:13 pace if you average it out. HiiT- 3x50/15 Super squat with 15 lb wt burpee biceps curl to shoulder press 15lb wt swing forward spider crawl (advancing forward) 4-way lunge with 8 lb wt
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| Pearl IZumi Streak 2 Miles: 6.50 |
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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 | 5.00 | 5.00 |
| Early morning boot camp super sets of 45/15 switching between each 4x Station 1-box jump to single leg lunge back with 25lb plate side plank 35lb plate pull under body with a push up when switching sides Station 2 Jump jack bicep curls with 5lb 16lb kettle bell figure 8 under leg Station 3 plank with elevated leg swing from side to side then jack knife repeat. tug of war later did spin class really pushing it | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 5.00 | 1.00 | 0.00 | 0.00 | 8.50 |
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Hiit with my mom same as last thurs. Went to the ofc and ran on the treadmill, did a progression run with the first 2@ 8mm then 2@ 7:30-7:15, 1@ 7:05, 1@ 6:58 then the last mile @6:40 with the last .2 at 5:50, last half mile was easy. Felt great but treadmills are so boring can't wait to take it outside and see what my tempo paces are out there. 1:02:15/7:19
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 | 8.00 |
| Early morning boot camp same as last friday but went heavier on the kettle bells and I finished with 40 pushups. OFC-treadmill wanted 4 but ran out of time, 7:40 pace then spin class. |
| Saucony Kinvara Orange Miles: 3.00 |
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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 |
| Rebecca came to my house and we did 2 before Marie came then did the Quail Valley Dr. loop from my house which has some very steep long hills. Pushed the hills trying to stay up with Marie leg were toast at the top of Quail but felt good on the run. 1:32:53/7:44 |
| Pearl IZumi Streak 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Met Rebecca, Jenn, and Desi did a loop and then came back and got Marie did another loop into Provo and up onto canyon rd. Calf was really sore, I think from all the jumping stuff on friday and then running the hills on sat but makes me mad that my back feels good but my ankle and calf are holding me back. HiiT with my mom-40/20x4 Ball chest press with 15lbs Single leg ball hammy curl Forearm plank with Cole on my back lifting one leg Deep squat with 25lbs Row with 15lbs burpees between sets | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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started with HiiT 50/15 x4 Super squat with 15lb burpee with push up biceps to shoulder press 15lbs 15lb weight swing spider crawl advancing forward 4-way lunge 10lbs Decided to take the day off running to give my calf a rest, it does feel a lot better but need to listen to my body so I did a bike workout at home. 3 min warmup and cooldown 4x 2:00 seated hill, 2:00 standing, 2:00 sprints, 1:00 rest, 3:00 jumps, 4:00 seated hill, 1:00 rest, 3:00 standing run, 2:00 rest 85 mins total
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Went out when the sun was out and it was warm, LOVED IT!! felt fabulous and the pace felt good 7:15 avg for the run. Came home and did a HiiT workout, didn't make it to boot camp this morning Jade is at PCMC with some stomach/bowel issues. Not as bad as last time though, I think she will come home tomorrow. calf/ankle still sore 60/15 3x Back lunge with 25lbs side plank pulling 25lbs under and then push up switch sides jump jack biceps curls with 8lbs 15lb figure 8 plank for 1:30 mountain climbers | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Met the orem girls for a run easy 8 min pace, Hiit with my mom same as las thurs. Jade went onto suregery again, another small bowel obstruction:( |
| Saucony Kinvara Orange Miles: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| Went to my last day of boot camp, had my final weigh in and lost 5lbs, inches and body fat not sure how much because I haven't got the final e-mail. Ran after with Rebecca and did 38 mins on the bike. |
| Pearl IZumi Streak 2 Miles: 4.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles with Jenn and Rebecca from my house to the mouth of the canyon and up the diagonal. Ran into Melody and ran with her for a couple miles:) always fun. Felt good, calf and ankle still a little sore. 7:48 avg pace did some Hiit with my 8 year old son so it was not to hard | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 3.10 | 0.00 | 0.00 | 8.40 |
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Details are forgotten will fill them out later:) 4x5 min tempo's # 1 and 2 where good 3rd one was crappy and then 4th was okay. paces 6:23 slight up, 6:15 slight down, 6:55 :( felt crappy, 6:36. Then temps were super cold and we had a head wind on the way up New Hiit
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.20 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| Some good miles with Rebecca and Desi at a 7:43 pace, seemed very comfortable. HiiT with my mom same as last tues but heavier on wt Did 6 pull ups yesterday |
| Pearl IZumi Streak 2 Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 3.00 | 8.50 |
| Easy run with Melody and Rebecca in the freezing cold Hiit lower body and bike tibata workout this was hard. |
| Pearl IZumi Streak 2 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 3.50 | 0.00 | 8.00 |
| Went to the ofc and did speed on the treadmill, this seems to me easier on the calf and ankle and then I could control the speed like I wanted. I wanted to start easier and ramp it up to end sub-6 which I'm proud to say I did. Work out was 6x800 starting at 6:18 pace bumping it down with each repeat way to 5:55 then 2x400 at 5:50 and 5:40 pace:) when i do speed outside I always start wary to hard and lose steam and finish crappy this is something I want to work on. HiiT same as last thursday |
| Saucony Kinvara Orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 117.75 | 17.50 | 10.50 | 6.50 | 44.00 | 196.25 |
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| Saucony Kinvara Orange Miles: 32.50 | SK B&b Miles: 63.15 | Pearl IZumi Streak 2 Miles: 56.60 |
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