Run with my Heart

Slate Canyon 5k

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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

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

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 21, 13, and 7 and a dog named Koda.  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.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Kinvara 6 Lifetime Miles: 493.70
Kinvara Ugly Green Lifetime Miles: 335.70
SK Go Run 4 Black Lifetime Miles: 302.70
Sketchers Red/white/blue 1 Lifetime Miles: 296.40
Kinvara 6 White/blue Lifetime Miles: 264.70
Sketchers 4 R&B Lifetime Miles: 118.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
198.2537.859.007.100.00252.20
Brune (dog) 2009 Miles: 48.00Saucony Grid Fusion 2 Miles: 252.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.700.000.000.000.0013.70

Got up early to get in a couple miles before I met the girls.  Julie was the only one who showed so we ran fairly easy up the canyon and picked it up on the way back to sub-8 pace but nothing hard.  We were both tired.

1:21:28/8:25

Then instead of crosstraining I took my dog  up on the trails for a really easy 4 miles.  Was nice and cool in the mountains.

41:24/10:21 

Brune (dog) 2009 Miles: 4.00Saucony Grid Fusion 2 Miles: 13.70
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.205.100.000.000.009.30

Ran by myself today after my kids went to school.  Wanted a good MP tempo run but wasn't sure how well I would do on my own with tired legs.  Warmed up about 3.5 and started running hard up the canyon which didn't feel great so I turned and did the rest headed down Provo canyon and finished passed Will's.  I made myself run until I got my pace down to a 7 on the last mile.

.5- up the canyon 3:35

1- 7:05

2- 6:57

3- 6:53

4- 6:57

.62- 4:22 

total-35:39 

total for the run 1:13:38/7:57

abs/back weights arms 

Saucony Grid Fusion 2 Miles: 9.30
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.000.008.10

Up way early to met the girls at Melodys.  Easy run and was tired.

1:07:38/8:24 

Saucony Grid Fusion 2 Miles: 8.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Took my dog up in the trails after my kids went to school.  This is the best time of year to go in the trails.  I love it.

1:11:13/8:52 

abs/back 

Brune (dog) 2009 Miles: 8.00Saucony Grid Fusion 2 Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.0010.003.000.000.0016.00

Had a really good run.  Met McKenzie, Kent, and Shawn at the hobble finish and drove up to the 3 mile mark for a warmup.  Then ran to course with the goal in mind to run at least 10 good marathon pace miles.  Ended up running great through mile 10 and then thinking I was done pick up the pace more and more as we got to the finish.  Ended up running the course in 1:30:39 faster than the race 2 weeks ago, I just ran a nice even pace and was able to speed up on the harder section of the course where I slowed down.  The thing I noticed this time was I would really push the uphill section and not fade at the top and recover fast on the downhill side which I couldn't do in the race.

splits-

1-6:56

2-7:06

3-7:02

4-6:57

5-7:00

6-6:53

7-6:49

8-6:44

9-6:55

10-6:31 a drink break 

11-7:49

12-7:19

13-6:33

My thought were to keep Mac in sight and Kent from passing me and I did both:)

1:57:28/7:20

Saucony Grid Fusion 2 Miles: 16.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Camped up at Payson lakes this weekend so I went for a run up there.  Very pretty, ran out on the road with my dog.  Went up from the camp ground about 3 miles and then went around the lake.  Didn't have my watch but I was out about 1:20 mins or so so I figure I had to at least get in 8 miles.

Brune (dog) 2009 Miles: 6.50Saucony Grid Fusion 2 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

Ran 6 miles early with Melody and Julie, easy loop from vintage.

48:54/8:09

After kids went to school took my dog on the trails for 6.5, felt good.  Went and sat in the river after for a good soak.  I quite like breaking these runs in to two, I end up feeling better on both the runs.  I have all ways just got my mileage in one shot because it worked better for my schedule.  But now this works and I like it.

55:12/8:39 

Brune (dog) 2009 Miles: 6.50Saucony Grid Fusion 2 Miles: 12.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.005.000.000.0012.00

Met Mckenzie and Kent at the 10 mile mark of hobble creek half and drove up the canyon.  We were going to go up the side the race comes down but it was closed so we went up the left fork.  This turned out to be a good choice anyways because it is rolling instead of strait downhill so more true to the race (SG).  Warmed up a 3.25 miles and turned and started with the fast stuff, it went like this.....

1-6:39

2-6:27

.83 recovery 7:42 pace

3- was broken up into half miles because we stopped for a quick drink.

    .5-3:17

    .5-3:05

1 mile recovery at 7:25

4-6:27 and then got another drink at the golf course.

.89 recovery at 8:00 pace

5-6:51 this was mile 8 to 9 on the course with all the little steep uphills in it.

Then a mile to the cars was pooped and just ran it easy.  Felt good about the workout.

1:30:42/7:33 

Saucony Grid Fusion 2 Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.700.000.000.000.009.70

Got up for an easy recovery run, met with Melody and Rebecca.  We did a little 4.7 loop for her house.  Felt tired, did not sleep well last night.  

38:58/8:22

Went out after kids went to school for another 5 miles felt better but still tiredness for yesterday's workout, just went an easy pace again.  l-loop

41:08/8:15 

Saucony Grid Fusion 2 Miles: 9.70
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Easy 8 from my house after the kids went to school, felt pretty good.

1:05:14/8:09 

abs/back

 

Saucony Grid Fusion 2 Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.009.000.000.000.0018.00

Oh man what a run,  I met with JulieC and Melanie at Grovecrest el. and Julie's hubby drove us up Provo canyon and dropped us off just below the dam.  We ran on the road until vivain and got on the path until the mouth of the canyon and headed up 8th south into Orem.  Then we got on the canal for the last 6 miles.  Started out just fine but by mile 5 my vision started going all burry and I was not feeling well.  Thought to myself hu I wonder what is going on, took a hammer gel and ran on.  My vision continued getting worse and I wasn't able to see hardly at all.  Around mile 13 it started to get better just to come back worse and with a mind splitting head ache.  I finished and was sicker than a dog.  I just wanted to lay on the grass and not get up.  But I went and got in grove creek with the girls and dropped Julie off at her house.  Was very nauseous on the way home, grabbed on of my son's through up cups and ended up using it and stopping and up chucking for a good 5 mins. out my door.  Came home and stayed in bed until about 3 pm and had to get up to go to a wedding.  I don't think I have ever been that sick, I have come close after marathons but this was bad.   But I still ran half decent considering.  Had 9 miles that were 7-7:30's and most of the others were below 8's.

2:17:52/7:39 

Saucony Grid Fusion 2 Miles: 18.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.700.000.000.000.009.70

Went out after the kids went to school.  Did an out and back form my house, started feeling tired but after a couple of miles felt good.  I am getting to that point were I just want to do lots of miles and I feel good.  I love when running feels good even when you are tired.  I am not doing a long taper so will hit it hard again this week. 

1:19:29/8:11 

abs/back 

Saucony Grid Fusion 2 Miles: 9.70
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Got and met at Melody's house we ran to Marie's and got her and Julie.  Just a really easy run, Marie is coming off of taking 5 weeks off.  Nice cool morning. 5.5

48:16/8:49

Took my dog up on the trails after the kids went to school.  Nothing like running trails after a good rain storm. 6.5

52:26/9:07 

legs just wanted easy running today 

Brune (dog) 2009 Miles: 6.50Saucony Grid Fusion 2 Miles: 12.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.756.750.000.000.0012.50

Met McKenzie, Kent, and his friend at the 10 mile mark of Hobble and drove up to the same spot we did last week (left fork).  Did a 3.6 warmup up hill and turned for a good marathon pace run.  Started a little fast but the first mile is more down hill than the others.  Did 3.4 and had a drink break and then started the next 3.35 really easy and worked into the pace.  After the first set my vision stated going wavey/blurry again and had another pounding headache by the 2nd water break.  Was sick when we finished, came home and ate some pretzals and layed on the couch.  Thought is was going to last all day but about half hour later i started feeling better and ate a sandwich.  I can still feel the headache and feel gross but I do feel a lot better than i did.

splits-

1-6:30

2-6:39 rolling

3-6:59 rolling/flat

.4-2:39 (6:44 pace)

Break

1-7:08

2-6:54

3-6:53

.35-2:28 (7:04)

I really need to find out what is wrong with me,  I really don't want this in the marathon.

1:33:10/7:29 

Saucony Grid Fusion 2 Miles: 12.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.100.000.000.000.0010.10

Went down to Will's and ran up the path to the mouth and continued up the canyon.  Felt tired starting but not to bad after a couple of miles warming up.

1:25:01/8:24 

Saucony Grid Fusion 2 Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Got to run with Michelle this morning she came over and we did an easy 4 mile loop from my house.  The after the kids went to school went with my dog up on the trails.  Were both nice runs:)

Brune (dog) 2009 Miles: 4.00Saucony Grid Fusion 2 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.007.000.000.000.0015.00

I was able to run hard today and not get lightheaded or sick.  I use some drops called prolytes (a performance electrolyte drops) which I liked and Accel gel, which I have tried in the past and like because I has protein in it.  I was tired today though, leg just had that dead feeling to them but still ran decent.  Had 7 miles that where 7:08-7:20's with on being 7:48 on a complete uphill section.  I ran with Kent and Mckenzie out in Salem and SF, flat and rollers.

1:56:15/7:45 

Saucony Grid Fusion 2 Miles: 15.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I am feeling more tired than I thought I would so I think I am going to cut back more this week than I was going to.  I think around 50 sound good or less.  I can't tell if I am coming down with something or not, my daughter got sick so the germs are in the house.  Went out for 10 miles on my own,  was feeling worn out.

1:23:36/8:22 

plan for the week

mon 10

tue 8

wed 10 with 8-10 800's

thurs 8

fri 4-5

sat 10 with a 5k 

Saucony Grid Fusion 2 Miles: 10.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

 I decided to just run 7 today, I wanted to keep it under an hour.  Took my dog along the canal trail.  I wanted to go up in the mountains but decided after last time (I twisted my ankle) not to go up there.  But I wanted to run on the dirt with my dog so the canal was perfect.  Is getting chilly in the mornings, but warms up nicely when the sun comes up.

58:19/8:19 

Brune (dog) 2009 Miles: 7.00Saucony Grid Fusion 2 Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.004.000.009.50

Met Mckenzie and Kent and his house in Salem, we warmed up a mile and a half and started our super duper spectacular 8x800 workout.  I felt decent on them and felt like I was stronger on the last for than the first.  We did them on the road which made some downhill, some uphill, and some flat or rolling but far I think.

1-2:53 downhill to flat (rest time 1:57)

2- 3:03 Slight down to flat (2:18)

3-3:09 flat with slight up at the end (2:24)

4-3:30 All up hill felt it (1:17)

5-3:03  Downhill to flat (3:10)

6- 3:04 flat (4:26)  

7-3:00 flat push to stay with Mckenzie (3:27)

8-3:05 flat to slight uphill and we are done:)

Good workout and went faster than I had planed.

avg pace 7:29 

Saucony Grid Fusion 2 Miles: 9.50
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Met at Melody's to run over to Marie's where we had a nice group of girls to run with.  Julie showed for her 1st run sense TOU and had some good stories.  Easy run, didn't want to go out after the kids went to school because I was so cold I took off my running clothes and I just don't want to put on more.

8:27 pace 

Saucony Grid Fusion 2 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Easy run with Brune on the canal.

Brune (dog) 2009 Miles: 5.50Saucony Grid Fusion 2 Miles: 5.50
Comments(1)
Race: Slate Canyon 5k (3.1 Miles) 00:21:09, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.003.100.0010.60

I wanted a pr in the 5k today but after seeing the course I knew that would be though.  There is a lot of up hill in it.  So I just ran hard enough to make my throat burn and keep Maryanne in sight.  The course starts with a very short downhill and then about 1.25 of a really good climb, then another short down hill and then more uphill for some and then rolling.  Ending with about some down and then a good climb to the finish.  Whew it wiped me out.

splits

1-6:37

2-6:49

3-6:48

.15-00:55

Warmed up 3 miles and cooled down 4.4 

Saucony Grid Fusion 2 Miles: 10.60
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Woke up last night with stomach stuff, felt horrible. at least it is know and not in the week closer to the marathon.

MV 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Don't feel quite better so I thought it wise to rest and take a day off.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.001.000.000.008.00

Started at will's and went up towards the canyon 4 and turned.  Legs felt dead at first, they got pummeled by my massage therapist last night.  When I turned I did one fast mile at a 6:25 didn't feel to bad except my breakfast wanted to come back up.  Glad the marathon wasn't today.

8:11 avg pace 

Saucony Grid Fusion 2 Miles: 8.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Woke up at 4:30 to scary weather and decided I would not go out in it then.  By the time the kids went to school the scary weather had turned to just bad weather so I went out for and easy run with no watch.  The run reminded me of SG last year with the wind, rain, and cold temps.

Saucony Grid Fusion 2 Miles: 5.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
198.2537.859.007.100.00252.20
Brune (dog) 2009 Miles: 48.00Saucony Grid Fusion 2 Miles: 252.20
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