| 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 | | 164.40 | 10.00 | 12.70 | 1.50 | 36.50 | 225.10 |
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| Kinvara 3 Blue Miles: 42.10 | Asics Gel Lytes Miles: 27.50 | Kinvara 4 Miles: 21.00 | Brooks Pure Grit Miles: 22.00 | Saucony Kinvara Pink And Green Miles: 75.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 | 10.00 |
| Started with some yoga with my mom. Then went to spin she thought endurance then 4 miles on the treadmill 30:11/7:32. Then did some more yoga, filmed a yoga video for my website www.thedailyrounds.com
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| Kinvara 3 Blue Miles: 4.00 |
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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 | 0.00 | 7.00 |
| 7 miles in the tranquil snow storm. Love when the snow is soft I feel like I can run forever in it. Ran by myself with the flakes a fallin. No watch
HiiT
New core workout on The Daily Rounds
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| Asics Gel Lytes Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 | 10.00 |
| Went to the Rec center because it was very cold and the roads are an absolute mess ran first did 2xmile then an 800 with 3 mins in between. 6:27, 6:20, not sure what the 800 was something around a 3:10. This was not an all out effort and started slower to go faster each time. My goal is to be able to do 7 of these on the treadmill with a 2 minute rest but I might die going crazy first so we will see. Arms and body is so sore and tired from all the snow shoveling I did yesterday. I really get into it.
36:29/7:17
New HiiT workout on The Daily Rounds check it out and get your strong on
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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 |
| Day off running because I couldn't bear going out in -2 (feels like -14 weather) what is up it's not Jan. yet?? and I wanted more sleep.
I did a new HiiT workout as well as my Glute Max workout, a good one to continually do and make more challanging to build power in those glutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 | 10.00 |
| Friday fun day starting with Yoga with my mom, Spin with my prego spin teacher, and treadmill hill workout with the crabby old man next to me. I would start on 0 incline and add .5 every minute to a 4 then back down to 0 taking off every minute and repeat at a faster pace. I wish this cold would go away!
7:49 avg pace
Hip Routine
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| Kinvara 3 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 lonely slow slip n slide miles. Not as cold as it's been because the snow storm that came in, warmed the temps from single digits to 20. I actually was overderessed and got warm. But that felt good to be warm. Ran from my house to the canyon and long way back. Very slow due to road conditions.
Need ideas for dinner, a week long menu of good healthy dinners posted on my blog
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| Brooks Pure Grit Miles: 11.50 |
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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 |
| Got up way to early to run on a treadmill, so not liking winter:( it's way to cold. But on the bright side my SI joints and low back does so much better on the treadmill. Then work all day, tired.
Did the 1st 4 at an 8 min pace then the next 4@a 7:17 pace felt fine
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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 | | 4.00 | 4.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Early day again at the OFC treadmill with 2x2 mile at MP just to make it more exciting. New shoes felt great
hiiT with my mum
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| Saucony Kinvara Pink And Green Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 | 9.00 |
| Started with easy on the treadmill then spin endurance then stuff
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| Asics Gel Lytes Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 3.50 | 0.00 | 0.00 | 8.00 |
| Early on the mill. 3xmile 6:35, 6:30, 6:20 with half mile in between then an 800 at 6:00 pace.
HiiT with my mom and Mandy
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| Saucony Kinvara Pink And Green Miles: 8.00 |
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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 | 4.00 | 4.00 |
| Yoga with my mom and sister, Carly. Then 40 mins on the bike, sick little boy so no going to the fintness center:(
Lots of good posts on THEDAILYROUNDS Chia pudding recipe, where to find good deals on shoes, and a new yoga video
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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 in the bad air but slightly warmer temps (18) on the very clear Murdock canal. It was good to run outside with a good friends and talk. We did lots of talking!
7:58 avg pace
then my 3rd Christmas party in less than 24 hours phew!
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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 |
| My day off :) my body alway appreciates it.
Need dinner ideas here is next weeks healthy dinner ideas.
Also my week in review, cause I know you all want to know:) met the cast and crew of My 5 Wives at my work, intresting.
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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 | 2.00 | 10.00 |
| Got up at 5, felt awful. Nauseous and hot sweety, thought about going back to sleep but once Icooled off I felt okay plus I probably wouldn't have been able to go back to sleep. So I went to the OFC and ran on the TM. Felt alright
1:01/7:37
Yoga with my mom then 20 mins on the bike and core workout #1
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| Asics Gel Lytes Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 4.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| OFC on the mill did 3 miles warmup then 4@6:50 avg then easy for a mile then the rest around a 7:05. 1:14:04/7:24
hiit
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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 | | 7.00 | 0.00 | 0.00 | 0.50 | 0.00 | 7.50 |
| TM early. Wanted to mimic the canyon so I did 2-3% incline for the first half and .5-0% for the last half. Felt good so I went balls to the wall for the last half mile, went for 6 down to 5:30 pace
59:00/7:52
glute max workout
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| Kinvara 3 Blue Miles: 7.50 |
| | Comments(3) |
| | 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 fab miles with Rebecca outside in warm clean air. It's funny how 37 feels so warm:) I did have a hard fall in the ice, ouch :(
continuous flow HiiTx5
I love being a dork especally when a camera is involved.
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| Brooks Pure Grit Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 1.00 | 5.00 | 6.00 |
| Started with Yoga then went to spin class legs burned :) then did 1 mile for my fitness test all out on the treadmill-6:12
results from last time and this time
Fitness benchmark 11-18-2013
Plank-2:40.39
Push up-22
Squat jump-32
Crunches-48
Sitting forward bend-ankle
Wall sit- 2:01.16
Burpee-19
Timed mile- 6:26 in cali sick but at sealevel
12-20-2013
Plank-3:02
Push ups -25
Squat jump-38
Crunches-44
Sitting forward bend-ring on finger
Wall sit-2:05.8
Burpee-21
Timed mile-6:12 treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| 2nd annual Christmas run for kneaders. Met early with some very lovely ladies ran a mile then picked up some more lovely ladies. Ran some more before the big group came. Ran a total of 12.5 miles in the slipsliden snow.
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| Saucony Kinvara Pink And Green Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 2.00 | 1.00 | 0.00 | 4.50 | 13.00 |
| Met all my Orem girls for a Christmas run -melody. But it was good to have all the girls together. We ran in a slushy snowy mess for 4.5 miles, seemed a lot longer than that. Went to spin them treadmill for 4 more miles avg pace 7:11 outside avg was just under 9.
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| Brooks Pure Grit Miles: 4.50 | Kinvara 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Merry Christmas Eve met a big group of the Orem gals again. A few miles with them and then dropped some off then ran some more with Melody, Marie, and Desi. Then ended with just melody. Then hit Costco before the masses hit.
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| Asics Gel Lytes Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| Did my bring back my sanity after Christmas run. Went out at 1:30ish down to Will's and went up the path. It was sunny, warm, and clean air. Went up 4.5 but the path started getting to icy so I turned. Felt good pushed the pace up and cruised back pushed the last mile to a 6:35.
1:05:49/7:18
HiiT
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| Saucony Kinvara Pink And Green Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.30 | 0.00 | 3.70 | 0.00 | 0.00 | 10.00 |
| Our water heater exploded yesterday so I did not get a shower after my run:( gross I know. So today I went to the OFC to workout and shower after. My intention was to do spin but the spin bikes they have in the cardio area are pieces O crap so I did the treadmill. I felt good, did ladder workout of 5,4,3,2,1 minutes with one min in between started with 6:30 and went faster on each one on the minute I held a 6 pace then went to a 5;30 for 30 sec. Then I did 2 minute x4 @6:30 with one min in between. Warmup 2, CD 2. Then I got a shower:)
1:14:12/7:25
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| Kinvara 3 Blue Miles: 10.00 |
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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 | 0.00 | 7.00 |
| Met Rebecca and Janae for a run on the Murdock canal, mostly clear with a few little icy patches where the snow has melted and froze over night. Nice and easy run, I could feel my last two days of running hard.
7:54 avg pace
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| Saucony Kinvara Pink And Green Miles: 7.00 |
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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 |
| Met with Rebecca, Rachelle, Kassi, Janae, and Amber A. For a long run on the Murdock canal. Had a good run with most miles around 7:20-7:30 after the first 2 miles. Had a good chatty run, and felt good too:)
1:31:21/7:37
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.60 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
| Went out with Rebecca for 3 miles before we looped back for Marie. Nice easy recovery run with friends. Loved it.
Healthy Dinner menu for the week on the blog as well as my year review write up.
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| Kinvara 3 Blue Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 lovely miles to finish out 2013 with Rachelle and the first part with Rebecca.
8:00 avg
HiiT with my mom and hip routine
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| Saucony Kinvara Pink And Green Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 164.40 | 10.00 | 12.70 | 1.50 | 36.50 | 225.10 |
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| Kinvara 3 Blue Miles: 42.10 | Asics Gel Lytes Miles: 27.50 | Kinvara 4 Miles: 21.00 | Brooks Pure Grit Miles: 22.00 | Saucony Kinvara Pink And Green Miles: 75.00 |
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