| 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 | | 1816.96 | 271.95 | 158.60 | 33.00 | 343.50 | 2624.01 |
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| SK B&b Miles: 418.71 | Pearl IZumi Streak 2 Miles: 130.30 | Saucony Kinvara Orange Miles: 170.90 | Brooks Pure Grit Miles: 152.45 | Kinvara 4 Miles: 393.65 | Asics Gel Lytes Miles: 488.41 | Kinvara 3 Blue Miles: 411.15 | Sketchers Gorun2 Grey Miles: 4.00 | 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Run with Marie and Jenn Happy new years | |
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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 | 4.50 | 4.50 |
| To cold out for a Birthday run:( so I biked for 45 mins and did circuit training | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| Went to the OFC and ran on the treadmill, actually felt great besides my low back ran 7 in 54:15 and then swam 4 laps and sat in the hot tub. Tried out a new Chiro because the last one that I really liked decided to not come to Utah anymore. I like this guy and think he will be even better than the last guy. His name is Troy Fraizer. |
| Pearl IZumi Streak 2 Miles: 7.00 |
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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 | 5.50 | 9.50 |
| Went to the OFC and did spin and then ran on the treadmill. | |
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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 | 2.50 | 2.50 |
| did a upper body circuit workout and then a lower body one with ericka, she has the best workouts. then biked for 25 mins |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| Got up and went and ran on the treadmill, felt good although my legs/glutes were sore form yesterday but not to bad. 7:32 avg pace biked for 30 mins and then did a classical stretch/strength workout on tv, I like these cause they are short (25 mins) but good. then some more stretching. starting no sugar, really need to do this for my health. |
| Saucony Kinvara Orange Miles: 5.00 |
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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 | 0.00 | 5.00 |
| 5 miles on the treadmill at an 8:00 pace. then circuit training and some classical stretch | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 | 8.00 |
| Spin class with a new teacher that was to easy, luckily I can just do what i want and make it harder. Then ran 3 miles at a 7:30 pace. |
| Pearl IZumi Streak 2 Miles: 3.00 |
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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 |
| Easy run outside with the gals, it was warm and the air was clean. A true HIIT workout, starting a boot camp next week for 6 weeks. |
| Saucony Kinvara Orange 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 | 0.00 | 5.00 | 5.00 |
| spin class, had the good teacher that I like. |
| | 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 |
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Went to a meeting for the boot camp that I am going to do the next 6 weeks then went to the OFC and ran on the treadmill 7 in 54:25/7:46 circuit training | |
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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 |
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8 miles on the TM avg pace 7:24 did the 1st mile at 8:15 then 3 between 7:15-7:30 then a ladder of 5,4,3,2,1 mins at 6:40 pace with 1-2 mins rest. Felt pretty good boot camp at 5:30 - an hour of boot lickin fun:) if you like to workout hard enough you feel like your going to puke up what you ate an hour before:)
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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 | 1.00 | 5.00 |
| Started with HIIT training then went to the OFC and ran 4 miles at an 8 min pace and then swam and sat in the hot tub. Chiropractor after am feeling really good and making huge progress fast, which I should because my body is use to the work it just needed it bad. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 5 a.m. boot camp spin class at OFC |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 7.00 |
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Went to the OFC and ran 7 on the treadmill tried to do a tempo but my legs where toast and I couldn't hold my pace (6:50) for more than 2 miles so I just made it to 7 and was done. Ankle acted up today for some reason so I came home and did the classical stretch for strengthening feet and ankles. I was doing this and some how forgot about it, silly me. 7:35 avg pace Went to BYU and did the Bod Pod which measures body fat, they did the caliper testing and the boot camp and said I was 24.5 which i felt was high so wanted to see for sure. There's said 17.6 and my weight is 126.192. will redo after to boot camp just to see.
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| Saucony Kinvara Orange Miles: 7.00 |
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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 |
| bootcamp |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 2.50 | 8.00 |
| Ran with the orem gals in the freezing cold and bad air. cold makes me feel like crap, we ran up a big huge hill and i am super out of shape on hills. Came home and did the bike for 25 mins |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill run stretching and p.m. bootcamp | |
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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 | 0.00 | 5.50 |
| Went to the SFH to run on the indoor track, ran with the gals for their warmup but don't feel ready to do speed so it was just running in circles for me. 7:30 avg pace yoga class |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| early bootcamp and then 9 a.m. spin class good class |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.60 | 0.00 | 0.00 | 1.40 | 0.00 | 6.00 |
| Decided i need to break into the speed so I went to the SMH and did 7X 1 lap with a lap recovery with the goal of 70 sec. did a 2 mile warmup at an 8 min pace then started. I was just playing it by ear on how many I was going to do I would have liked to have made it to 10 but this felt good to me and I am really having to listen to my body right now. times-66, 69, 71, 69, 69, 69, 72. I really hate running on the indoor track because I am horrible at the turns, I slow way down. yoga class felt so good |
| Saucony Kinvara Orange Miles: 6.00 |
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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 |
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Early morning boot camp with 2.5 easy running after then later spin class. At the end of boot camp they sometimes do finisher which was a bear crawl hold with a 25 lb. weight on your back and you had to see how long you could hold it, the time to bear from all the classed was 3:40 mine was 3:46. As I was driving home I kept thinking to myself I should have at least held it to 4 so it would be harder to beat, some guy in the later class went to 4 so next time I'm going for 4:20 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Meet Marie, Desi, and Jenn to run it was foggy and icy so it was slow and scary out we made it 4.8 miles at a 9:15 pace and then i went to the OFC and did a tempo on the treadmill 3 mile @6:45 pace then a mile and finished up with .2 at a 5:50 pace for 5.2/7:13 pace. |
| Saucony Kinvara Orange Miles: 10.00 |
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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 | 3.00 | 8.00 |
| Early run on the treadmill at 7:39 pace, finished up the last .2 @5:50 pace. Did 30 mins on my bike at home and then put my 28lb. 2 year old on my back to do bear crawl holds, did 1:35, 2:00, 1:15. I will get the record back! Boot camp tonight | |
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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 |
| stomach flu |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Didn't get to go to boot camp was still feeling gross from yesterdays flu, but felt okay after lunch so I got on the bike for 20 mins and then did a Hiit workout - 4x50 sec on 10 sec off of super squat with weights Burpees with push up spider crawl to fore arm lower 15lb weight swing jump back to push up to row w/ 10lb w to side plank dips angle lunge with shoulder press was pooped when i finished but did some planks to finish it up I signed up for the Spartan Beast in june, must be crazy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Met Rebecca at the SFH to do a tempo, being sick and not eating much I wasn't sure how I would do. Goal was 3 miles at 6:50-7 pace. Did a 2 miles WU and then started 6:50, 6:55 then I needed a drink and so I stopped and got one jogged a bit and did one more mile at 6:46. Could feel my lack of calories and was dehydrated but i did it. Then ran some more for 7 miles total HIIT- 4x 50 sec on 15 off of ax chopper split jump to jump w/10lb weight lift over head sissy squats mountain climbers ball hammy curls fore arm ball planks |
| Pearl IZumi Streak 2 Miles: 7.00 |
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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 |
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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 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. |
| | 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 | |
| | 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 | |
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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 | 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 | |
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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 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 |
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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 | 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 |
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| | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Started with yoga this morning, need this back in my schedule so fridays are yoga days. Then went to the OFC for spin class good workout P.M. small Hiit workout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 4.00 | 0.00 | 0.00 | 3.00 | 17.00 |
| Met Julie C and Desi down at the riverwoods and ran up the path to just past the bridal vail parking lot. We kept it pretty easy going up and then picked it up on the way down, I believe my MP miles were between 6:50-7:05 which is a little fast but it felt good and it's down the canyon. Came home after and did 38 mins on the bike and a Hiit workout with my son. 40/20 3x punch punch upper cut with 5lb biceps curls to shoulder press 15lbs burpees side punch to side kicks mountain climbers bicycle | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.70 | 0.00 | 0.00 | 0.00 | 4.00 | 10.70 |
| Ran with Marie and Jenn nice and easy, avg 7:59 did a couple strides at the end. HiiT 60/20 4x Jump back to push up to row w/10lb to side plank dip split lunge lump x4 to squat jump x2 w/12lb 25lb wt push single leg ball hammy curl switching half way V-sit ups plank pike jumps 45 mina on the bike |
| Saucony Kinvara Orange Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 4.50 | 0.00 | 9.00 |
| Met Rebecca, Desi, and Jenn at TV tennis court to do some downhill mile repeats seeing the 5k I,m doing is downhill. Need to get that turnover going. We did a 2 mile warmup and then started with the TV mile with my goal being to start with the first repeat easier and then get stronger. I felt good and was able to do just what I wanted to do. TV-6:09 felt good and relaxed, went half mile back and started this one is not as aided as the others finishing up hill 6:00, RC- half down half flat-5:48, next one we started at the RC start but turn right and went to timpview not as aided 6:05, then ran to the cars and I added on more and decided to do an 800 in 3:01. Felt good and was proud that I was able to do my own thing and stay strong in the last miles. 1:06:52/7:25 HiiT new tuesday workout 45/15 4x Bent over row to reverse fly with 10lb Plank with baby on my back 1:30 side plank with 10 weight in extended hand 1:30 switching half way 3-way triceps 10lbs Gobblet squat with 25lbs Comp Burbee | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 5.00 | 11.50 |
| Met Rebecca and Desi for a nice recovery run, I was tired starting out but felt good once I warmed up avg pace 7:48 HiiT warm up of mountain climbers, jumping jacks, burpees, lateral walk in squat position, scissors all for 1 min 50/10 x3 123 squat to rear lunge 15 lbs squat plank push up jack squats side to side lunge chops with 8 lb dead lift balance with 5 lb extended in front table top dips spin class phew! |
| 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 | | 6.80 | 4.00 | 0.00 | 0.00 | 0.00 | 10.80 |
| met Rebecca at her house and we headed up the canyon, right off the bat my legs were toast and my plan was to do an 8 mile tempo at MP which is 7-7:15. Well I decided that I'm going to try and just do tempo's at or around 6:45 and start with 4 and work up seeing my main goal this year is to break 3 hours at SG marathon. I need 6:45 to feel easier. We ran up the canyon and then did the tempo down, again my legs were toast from yesterdays workout but this is all in my plan I want to do these workouts on tired legs. miles were 6:53, 6:45, 6:56, 7:04 my quad was cramping on the last mile and I really felt like I was at the end of a marathon pushed to the end. 1:22:36/7:39 New thursday HiiT 50/10 3x figure 8 with 15lbs V up roll up spider crawl advancing forward scissor with a twist Heavy weight pull up to push up 25lbs in each hand superman | |
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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 | 3.00 | 3.00 |
| 45 mins of Yoga and biked for 30 mins |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.40 | 0.00 | 0.00 | 0.00 | 0.00 | 17.40 |
| Met Rebecca at 5 and ran for 30 mins before getting Jen then we got on the canal and ran out and back, dropped Rebecca off and picked up Marie and did the Wills loop. Legs still felt pretty tired but I did feel good and like I could keep going, just kept the pace pretty easy. 2:20:08/8:04 HiiT same as last saturday with my son and another Jen | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 3.00 | 10.20 |
| Got up and ran by my lonesome, just easy 8:15 avg. Hiit same as last monday 4x through biked for 30 mins |
| Pearl IZumi Streak 2 Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 5.00 | 0.00 | 0.00 | 11.20 |
| Met Rebecca and Desi early and warmed up 2.5 with the plan of doing 3x2 miles, did this on our flat 5 mile tempo loop. 1st one was 6:35 and 6:35 me and Rebecca were together and saying how we felt good and wanted to keep going but Desi was to far to yell at and let her know so we stopped and regrouped. We had also picked up 2 guys Toni and Bill, we ran a half mile back and decided to do the next one 3 miles- 6:27, 6:36, 6:55 the last mile is all slightly uphill and was tough to keep under 7 but I did and was happy with my tempo efforts:) Then we cooled down 3.2 good run. HiiT same as last Tuesday | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| Early miles mostly myself and mostly easy Hiit with my mom same as last wed, lower body |
| Saucony Kinvara Orange Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.80 | 0.00 | 0.00 | 0.00 | 0.00 | 9.80 |
| Some super hilly miles by myself in the dark. 8:22 avg pace was tired and didn't feel like pushing or just had no push in my legs HiiT same as last Thursday | |
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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 |
| Yoga and bike |
| | Race: |
Shamrock half marathon (13.1 Miles) 01:33:40 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 13.10 | 0.00 | 0.00 | 0.00 | 20.30 |
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This half was by far the hardest half i have ever done with about 75% of it being uphill lots and lots of up and not a lot of water stops. But the weather was beautiful and the wind was not a huge factor only noticed it in a couple of places with a slight breeze most of the race. But sunny and warm almost to warm. I didn't register for this race because I am at my max for race registrations this year but wanted to go run a good long run with McKenzie and Aubrey. Met them early and ran 5.3 to warm up at an 8:30 avg, got Ericka along the way. I really didn't know what to expect but I am really trying to work on racing without the garmin, while I had it on I only had my overall time on and I made myself not look at the splits. Just ran off feel and I felt really good. Ran most of the race with Mac and thought we pushed each other well. I am really excited about this race because it was so hard and I felt like I raced well. splits- 1-7:09 2-7:19 3-6:52 4-7:40 5-7:20 6-7:13 7-7:30 8-6:52 9-7:28 hard hill on dirt at this point mac pulls ahead and I think I am done 10-7:30 11-6:42 12-6:57 really push this last up hill and take off feel tired but good 13-6:27 .1-39 (6:16 pace) Cooled down with Ericka almost 2 miles and a little with Julie and Melanie Saturday HiiT with my son and Jenn
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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 |
| Recovery Week Easy recovery run, my legs were tired from saturday. Ran over to get the orem girls and then they ran me home. easy 8:25 avg pace actually went longer than I planned and wanted to go. HiiT 60/20 x3 I was beat and was done at 3 Jump back to push up to row to side plank dips with 10lb weight walk with 40lb bag of salt weight push with 15lb in each hand hammy ball curl V-sit ups plank pike jumps |
| Pearl IZumi Streak 2 Miles: 7.60 |
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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 |
| Downhill mile repeats, on tired legs. 6:00, 6:05, 6:08 decided to be done because I was slowing down when last time I sped up. Did my lower body wed Hiit workout today so I could give my legs some good rest before sat. 5k that I want, no that I am going to PR in:) | |
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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 | 4.00 | 9.00 |
| East run without watch, Hiit and spin |
| Saucony Kinvara Orange Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.20 | 0.00 | 0.00 | 0.00 | 3.00 | 4.20 |
| Got up and went out but the wind was so bad just came home and did some work. Getting a massage later so excited it has been months. 30 mins in bike |
| Pearl IZumi Streak 2 Miles: 1.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy run with some of the girls at an 8 min avg. starting super easy and working into an sub 8 mm then some good yoga. |
| Pearl IZumi Streak 2 Miles: 7.20 |
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| | Race: |
Running of the Leopards 5k (3.1 Miles) 00:18:48, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.40 | 0.00 | 0.00 | 3.10 | 0.00 | 17.50 |
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Had a blast running today. Never thought, well kind of thought about it for a min last night, that I could do sub-19 but I stayed strong till the end and did it. I was going to turn around this morning because the ride up was so bad, wind and snow and I was stuck behind plows going 20 miles an hour. But I called Ericka and she said it wasn't that bad up there. Got up there and warmed up 2.3 miles in the bitter freezing cold, was not dressed warm enough but who wants a bunch of bulky clothing on for a race. Saw Kassi and chatted a bit and then and lined up. The roads were pretty icy so I was questioning how fast I could really do this safely with the downhill and sharp turns, some places were really slick and some were not bad. 1-6:06 2-6:10 3-6:02 .1-35 (5:44) you finish with a 400 on the track that was slick with ice but I ran as hard as I could the clock said 18:43 and I was so shocked but I stopped my watch and it said 18:53 but either way I am really happy and excited about this, a huge PR for me and I haven't ran a 5k under 20 mins since college cross country. Ran back up to our cars with Ericka and ran into Kassi again and chatted a bit more then I had to get home. Later went to the rec and ran 8 more on the treadmill in 1:00:44/7:35 was tired but felt strong and was able to do a progression run starting at 8:30 working down to 6:30.
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| Saucony Kinvara Orange Miles: 8.00 | SK B&b Miles: 9.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.30 | 0.00 | 0.00 | 0.00 | 5.00 | 13.30 |
| Got up and ran by myself, felt pretty good for racing and long run on saturday. Avg pace 7:58 HiiT monday work out Spin class did feel like burnt toast | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.80 | 0.00 | 5.20 | 0.00 | 0.00 | 12.00 |
| met Rebecca early at the TV tennis courts with the plan to run towards the canyon and tempo along the way. going up we avg about 7:35-40 then we really started the tempo i would call it HMP going down. 5.2/6:42 avg 6:34, 6:41, 6:39, 6:45, 6:51, 6:34 for the last .2 felt decent but did get tired towards the end and kind of got tripped up in the last mile going past the riverwoods and all the little bridges in the dark so that slowed my last mile down. Better than last time I did this though, then about a mile back to the cars. I am planning on cutting my HiiT training down to 3 days a week so I can handle the higher milage and feel less tired on these tempo runs. HiiT did Thursdays workout today 4 sets |
| 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 | | 4.20 | 0.00 | 0.00 | 0.00 | 3.00 | 7.20 |
| Easy run, was going to sleep in but was awake so I got up and ran then did the bike for 30 mins. Planned easy day, although I would love to go out for a second run in the beautiful weather. |
| Saucony Kinvara Orange Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.11 | 0.00 | 0.00 | 0.00 | 0.00 | 11.11 |
| Ran from my house with Rebecca super hilly route went up to the Provo Temple and through upper rock canyon neighborhoods down quail valley drive and up 8th back home. 7:45 avg pace HiiT new workout 50/15 4x Spider to burpee side crunch to side plank push away balance butt lift on ball push up x3 positions with a pike 3-way biceps with 12lbs | |
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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 | 0.00 | 5.00 |
| Easy by myself 8:20 avg pace yoga |
| Saucony Kinvara Orange Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 10.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Started with Rebecca and ran up to timp park and turned and did a MP tempo down to the finish of UVM. Right off Rebecca was not feeling well and ended up just going home so I was on my own for the long haul. started easy and worked into a good grove this ended up being 7- 7:09, 6:44, 6:43, 6:49, 7:04 (climb by the country club), 6:53, 6:57. Felt pretty good, then I ran it all backwards which was hard cause it's all uphill but still managed to do a 7:45 pace then picked it up for the last 3 miles 7:15, 7:20, 7:20. 2:30/7:32 HiiT 45/20 4x walking lunge with 12lb in each hand walking side lunge with 12lb in each punch to upper cut with 10 lb cross over on knees 3-way biceps butt lift on floor
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 3.00 | 10.20 |
| Ran with Marie and Jen, just easy pace and felt pretty decent. 8:15 avg HiiT new band resistant workout 45/15 3x Squat with side kick with resistant band Bow and arrow Lunge back with bicep curl 12lb wt left/right (liked this better with a wt instead of band) leg raises front and back triceps extension with 10lb wt left and right hip abduction heavy resistant band bike for 33 mins |
| Saucony Kinvara Orange Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 4.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Went down to SF and ran with McKenzie and Jenn, we warmed up 2 miles and then did MP 2x2miles with a mile in between. Did this on rolling flat and felt decent we were chatty the whole time so a good sign. 1st set were 6:56 with the first mile starting with a climb and 6:50. 7:30 mile in between 2nd set more flat 6:55, 6:42. Then dropped Jenn off and added on more with Mac, good run 1:30:11/7:30 HiiT new workout 50/20 x4 side plank with a twist r/l switching half way 1:30 Comp burpee down dog formarm lower (intense triceps pushup) squat jumps plank extensions switching half way back lunge to front kick with heavy resistant band | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 3.00 | 10.10 |
| Easy run with the girls 8:00 avg biked for 30 mins after |
| Saucony Kinvara Orange Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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Met Melody at the mouth of the canyon and drove up to the bottom of south fork, warmup 2 mile going up south fork really easy the turned and we both had different workout but I could see Mel almost the whole way. I did 2 miles at HMP and 2 @MP continues, was only going to do the 2 at hmp but it was hard to slow my pace down to easy, I had to stop and 4 and tell myself to be done. times were 6:20, 6:15, 6:52, 6:41 then low 7's the rest of the way. Felt good and of course the 1st 2 are aided quite a bit. 1:13:49/7:23 for the 10 HiiT 3x thursday workout
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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 | 0.00 | 5.00 |
| Easy run with Melody and Desi the a nice soak in the river:) |
| Saucony Kinvara Orange Miles: 5.00 |
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| | Race: |
Striders half marathon (13.1 Miles) 01:26:23, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 13.10 | 0.00 | 0.00 | 20.10 |
| Wow 2 PR's in a row after years and years of none feels good:) I would like to thank my Heavenly Father, my Family, and my HiiT for making me stronger.
I went and stayed with Ericka along with my mom, McKenzie and Jen H the night before which was a giggle fest. Leading into this race I have felt a bit under the weather this week feeling stuff in my upper chest but just telling myself I wasn't going to get sick, but woke up this morning feeling it more and was super horse and my chest was tight but did feel better once the race started. Also I went with just a plain old timex, I seem to race better not paying attention to the splits and pace. I did split the 1st 2 miles and then thought forget it this is way to much work.
I didn't get a long warm up less than a mile due to not having time, started the race with a group of 6 ladies and it felt fun like a training run with my friends. The pace felt good and I was thinking to my self I shouldn't be up here with Kassi and Allie and the other fast ladies but it didn't feel hard so lets just see. 1st 2 mile were 6:23 and after a mile or so Kassie started to pull away, which I expected. I just kept on top of how I felt and tried to push but conserve for the last 3. I did look at my watch at 7 and saw I was under 45 mins and thought wow I might be able to get a pr maybe even a 1:25. Kept on running my own race, I would have little moment were I was like what if I can't keep this up, but then I would say Focus and you will do fine. The last mile was hard, I could see Allie and another girl not to far ahead but just enough that I wasn't able to catch back up. I am very happy with the race and a huge confidence builder going into Ogden marathon.
Went back with Kassi and ran Ericka in who did fabulous with a PR of her own, then ran with Kassi and Mac to cheer my mom on and then more with Mac and Jenn. Felt good through all of it.
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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 | 5.00 | 12.60 |
| Ran to Rebecca's and then ran with her some and back home, easy 8:15 pace not that sore just a little tired. HiiT monday workout 3x Spin felt good |
| Saucony Kinvara Orange Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
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Easy run from Rabecca's cold, wind, and snow yuck! 8:00 min avg pace Tue HiiT 4x
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| Brooks Pure Grit Miles: 10.25 |
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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 |
| easy run by myself starting really easy and working into a decent pace push up some hills and did some strides at the end. 8:05 avg pace nothing else (I know I'm a slacker) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 8.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Me and Rebecca drove up to the bottom of SFork and ran up 2.5 and then did a tempo down the canyon, I still am tired from the race so i didn't have the push in myself that I had last week. But a good test in pushing when I'm tired like at the end of a marathon, cause thats what I felt like and I wanted to stop at 4 miles. time was 54:20/6:47 for 8 miles 6:26, 6:25, 6:31, 7:03, 6:55, 6:57, 7:00, 6:53. It was cold snow/raining the whole way and I had to take an extremely long potty stop plus it was sooooo dark and that always plays with my head. 1:18/7:15 avg pace HiiT thurs workout 4x | |
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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 | 4.00 | 9.00 |
| Slept in and went to the gym, ran on the treadmill and then did spin |
| Saucony Kinvara Orange Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.60 | 17.00 | 0.00 | 0.00 | 0.00 | 21.60 |
| Had a really good run today, Ericka and myself drove up to mile 7 of the UVMarathon we ran a half mile towards Wallsburg and then turned and did the course, my 1st 3 were easy and then I just ran comfortably hard and felt great. Picked up Marie and Jenn at mile 11 and right off they were like hey we are not warmed up yet, slowed for a bit and then went back to mp. ended at the Tabernacle and then turned and ran back to get Ericka. miles 4 through 20-6:51, 7:06, 7:21, 6:55, 7:05, 6:55, 7:42 (climb by Bridal vail falls), 6:59, 7:11, 7:06, 6:59, 6:58, 6:53, 7:06, 6:58, 7:09 for a total time of 2:00:20/7:04 total for the run was 2:37/7:18 | |
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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 |
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Couldn't sleep last night due to not being able to stop coughing, I've had a cough that comes every night since the half last week. so i slept in and went and ran on the treadmill, felt tired but okay. Then came home and biked for 20 mins and did HiiT band workout 3x. I wore my outfit that I wore in the Boston Marathon last year to celebrate, so sad about what happened today, I would have just finished if it was last year:( |
| Brooks Pure Grit Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.10 | 0.00 | 7.00 | 0.00 | 0.00 | 11.10 |
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Met Rebecca at the mouth and drove up to vivian and warmed up 2 mile up then turn and did 7xmile with a 2 mins jog back up the canyon in between at half marathon pace (6:15 was my goal). I was a little nervous about this and being able to finish. I felt pretty good and stronger the more I did which was nice, although the last one I was hard and it started uphill. Times-6:10, 5:58, 6:14, 6:13, 6:05, 6:05, 6:17 (6:08 avg) I really liked this workout tough but a good one. Gives me some confidence for the provo half:) 1:19:06/7:08 HiiT tuesday workout x3.5 was tired on the last set so I did not do every exercise
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 2.00 | 8.50 |
| easy run with the gals, left si and psoas flared up after the speed which is annoying. did 20 mins on the bike and then lots of time stretching and rolling out my muscles. |
| Brooks Pure Grit Miles: 6.50 |
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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 |
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Hills by myself went to my house over to the beast and up through the streets up on top and over to the temple and back down to my house. 8:00 avg pace HiiT thursday 4x | |
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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 | 4.00 | 13.00 |
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Easy run with jen 8:11 avg pace yoga with my mom and then spin class |
| Brooks Pure Grit Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.55 | 13.20 | 0.00 | 0.00 | 0.00 | 21.75 |
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Me and Ericka meet Mac and Aubs at the finish line of hobble creek half we drove up to the golf course and ran up to the start 7.2 mile at 8:11 pace. Then turned and did a workout, it didn't end up being the workout I planned due to it being so wet and cold but it was still a good workout. Did the half course (13.2 miles) in 1:29:38/6:47 with some small breaks for water and one easy half mile back up the course at after mile 5. splits were 6:35, 6:50, 6:45, 6:32, 6:32 half mile back up then 6:28, 6:40, 6:51, 6:55 (golf course) then some easier miles before I pick it back up for the end 7:11, 7:15, 6:46, 6:58, 7:09 for the last .2 felt good and was conversational most of the way except the end but I was by myself at the end. Then went back and ran with ericka for a mile or so. we found a little secluded place to change our soaking wet clothes and drove home, still chilled to the bone.
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| | Race: |
Salt lake Running co Boston tribute run (3.1 Miles) 00:19:37, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 3.10 | 0.00 | 0.00 | 14.60 |
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Ran with Rebecca up/down the canyon for 10@7:58 pace felt easy but I was tired. did the core challenge 50 crunches-15 push ups-1 min plank-1:30 side plank switching half way-1 min bridge-15 push ups-1 min plank-1:30 side plank switching half way- 50 crunches-1 min raised plank-2 min bridge-50 crunches then a HiiT glute max workout 45/10 2x one leg squat and reach 45 on each side twisting lunge ball squat one leg dead lift holding 8lbs 45 on each side 3-way lunge Going to the SL running comp tribute 5k for fun tonight Did a small warmup with Rachelle and wasn't sure how I would feel so I just thought I'll go out and see how I feel, while I was tired I still could keep a decent pace. The course was a super flat 2 loop with a lot of weaving through people the last loop. almost cought the first girl but she noticed that I was on her heels and she took off just at the end finishing a couple seconds ahead of me. 1-6:29 2-6:35 3-6:20 was happy that I could run the last mile strong and it was my fastest cause I was tired, this use to not be the case in 5k's for me, the old Josse would just give in to the tiredness and puckyness of the end of a 5k. Went back for Rachelle and company. I thought that this course was short but after thinking about it we went under a pretty long under pass twice so I think it was an accurate course which means it is a flat 5k PR for me:)
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| Saucony Kinvara Orange Miles: 10.00 | SK B&b Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Ran pretty easy with Rebecca was tired esp. when we did the up hill stuff. 8:24 avg pace then Tuesdays HiiT 3x |
| Brooks Pure Grit Miles: 8.40 |
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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 | 5.00 | 11.00 |
| Slept in today and went to the gym treadmill and spin class. Needed the extra 2 hours of sleep:) |
| Brooks Pure Grit Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 8.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Met Rebecca early and we did a 2mile warmup the plan was to do 2x5 mile at mp but after the 1st one i realized I wouldn't have enough time for the 2nd so I just did 3 plus I was on my own for the 2nd so 3 mile was good because I was tired. I felt good on the 1st set in fact I kept having to slow myself down but when I started the 2nd set I was like woo I'm tired did this on the 5 mile flat loop times 33:51/6:45 6:50, 6:42, 6:42, 6:44, 6:46 half mile jog 20:47/6:54 6:58, 6:54, 6:49 Then a mile jog back to rebecca's | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Meet McKenzie in SF and then we ran into Aubrey then a nice loop around the river bottoms. felt pretty good considering the tempo yesterday. 7:45 avg yoga with my mom and 2 year old, if i was computer savvy i would post some really cute pics of my son doing yoga. He is good:) |
| Saucony Kinvara Orange Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.30 | 16.00 | 0.00 | 0.00 | 0.00 | 18.30 |
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Great long run with Julie E and Melanie on UVM course, will put details later busy day Drove up to the wallsberg turnoff and started there, we ran into wallsberg 1.2 miles and then turned and did the course. My 1st 3 mile were somewhat of a warmup because I have a hard time just starting out fast so I was a bit behind the 1st couple but then was able to stay right with the girls and felt really good. my splits for the run were 7:26, 6:58, 7:24, 7:29, 6:23, 6:41, 7:00, 6:22, 6:45, 6:35, 6:43, 6:41, 6:24, 6:24, 6:36, 6:27, 6:38, 6:38 at 18 i slowed and ran the last little bit at 7:15 pace. Man this one of those fun runs were you feel so good and with today would have been the marathon. But I plan on running Ogden this way starting easy and working into a good pace so if things go well I think good things will come:) 2:04:00/6:46 avg pace for the 18.32
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Easy morning run, ran into melody |
| Saucony Kinvara Orange Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 4.00 | 0.00 | 0.00 | 11.00 |
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Met Rebecca early and we did a mile warmup then 2x2 miles at hmp on flat was so tired on this did 6:29, 6:35 -3min rest- 6:32, 6:46 fought with the last one to get under 7mm. Left SI and piriformis is inflamed I'm sure from the higher milage. Then met with Jen and Marie to go do the water tower hill witch i walked a good portion of I was soooo tired and just had pain down my leg so it wasn't worth running up the whole way. Then once we were back on flat ground I felt better so I picked up to low 7's.
Plan on taking it really easy the rest of the week | |
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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 | 0.00 | 5.00 |
| Easy run with Melody 8:06 avg core challenge and HiiT glute max 3x |
| Brooks Pure Grit Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
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Met the girls down at vintage and went up the canyon 2 mile hmp tempo when we turned 6:22 and 6:23 felt good like I could maintain for a while (hopefully 13.1 miles:) iced in the river after brrrrrr Hiit new workout 60/20 3x one arm 15lb wt pull up switching everyone one leg squat 1:30 switching half way side plank 15lb wt pull through with a pushup mountain climbers one leg hip raises 1:30 switching half way over head squat
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| Saucony Kinvara Orange Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Easy run with Marie 8:25 avg pace then yoga with my mom | |
| | Race: |
Provo City half marathon (13.15 Miles) 01:24:18, Place overall: 7, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 13.15 | 0.00 | 0.00 | 15.65 |
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Well a pretty darn good race for me, I paced myself and felt good and strong in the finish and broke the 1:25 barrier plus over a 2 min pr. Ran on new shoes which I think helped, my legs and been achy all week and I was in desperate need of a new pair of light trainers. Slept okay last night but did wake up alot looking at the clock. Got a ride with Julie E and a bunch of super fun girls, we got to the start and did some bush stops and warmed up 1 mile. It was down right cold but I knew once we got down from south fork it would be fine so I took off all my warm up clothes and we went to the start. My plan was 6:15 down the steep 2 miles and then 6:20-6:30's the rest of the canyon but really just run by feel. After mile 1 I turned my garmin to just overall time and didn't switch it back till 10 but only to see my mileage. Felt pretty good the whole way, giving myself little pace breaks every couple mile and then picking it back up. Stayed mentally strong through the whole race, all in all very happy. splits 1-6:15 Start with Melanie and we kind of play cat and mouse the first 8 miles it was fun to have her. 2-6:14 3-6:30 this is always a hard mile transitioning from the steep down to the gradual down of the path 4-6:15 5-6:15 6-6:16 power bar gu 7-6:29 8-6:19 9-6:31 10-6:33 11-6:44 country club hill but felt good, I am pushing myself by catching the next guy because there was no girls in sight I can see Jeff up ahead and think I need to catch him 12-6:36 vision is getting kind of blurry but I want to finish strong so I keep pushing for Jeff and I am catching him 13-6:29 I can see Jeff L and I want to catch but I am tired and kind of wimpering .15-:52 (5:45 pace) oh yes a pr!! Cooled down with some some awesome ladies and hung around for a little bit but had to get home for my sons Karate comp. I feel ready to race Ogden:)
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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 |
| Started on my own and ended up with all the ladies this morning, fun to have a huge group. My intensions were to run an easy 6, I"m really not sore just tired. Somehow i ended up with 9 but the pace was still easy untill the last 2 and I had to book it home 8:18 avg yoga |
| Asics Gel Lytes Miles: 9.00 |
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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 |
| Ran easy with Rebecca did some hills. 8:04 avg pace HiiT glute max 3x and core challenge | |
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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 | 4.00 | 10.20 |
| Easy run by myself maybe some spin later. Sore from my glute workout yesterday probably shouldn't do this next week Spin 40 mins |
| Asics Gel Lytes Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.70 | 2.00 | 5.00 | 0.00 | 0.00 | 9.70 |
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Drove up with Rebecca to south fork park we ran up a mile and then turned and did the workout. Mine was 5x1 mile at hmp really keeping it true to that and not going faster, felt good and then 2 miles at mp all with a 2 min jogging recovery. The mp stuff felt good and easy compared to the faster hmp. happy with the workout. times-6:18, 6:12, 6:26 (flat), 6:09, 5:58, then the 2 mile was 6:47 and 6:47. Last time I did this workout it was dark and snowing, it was light and very pleasant felt so good to run in the light. avg pace minus the warmup was 6:37/8.7 miles Hiit thursday workout 3x
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.75 | 0.00 | 0.00 | 0.00 | 5.00 | 9.75 |
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Easy run yoga and spin |
| Asics Gel Lytes Miles: 4.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.20 | 0.00 | 3.20 | 0.00 | 0.00 | 12.40 |
| Drove over to Hobble Creek golf course with Rebecca to meet Mckenzie, Jenn, and Rachelle. We ran up 6 and back tempoed 3.2 miles and then easy peasy although I was tired today and it didn't feel that easy. Going up we were between 7:50-815, turning I did a 7, 6:27, 6:27, 6:25 then back off to a 7:10 pace for the rest and that felt easy. 1:31:42/7:25 One more week and I feel better than I ever have going into a marathon, I have had more solid races and my eating is great, I have trained well so I am very hopeful of a good race. Marathons are tricky and I am no stranger to being in peak shape and having things go wrong but I do feel like there is something different about me this year so here is to going sub-3:) Cheers | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
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Early run, running into all the girls again, and having them run me towards home. Was tired starting out but felt good at the end.
avg pace 8:00
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| Asics Gel Lytes Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| met rebecca at vintage and we ran up and down the canyon did 2 miles a MP which felt pretty darn good we were conversational the whole way so it tells me I was not running to hard. 6:45 and 6:41 iced in the river cold! avg 7:34/53:00 core | |
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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 |
| Easy by myself |
| Asics Gel Lytes Miles: 6.20 |
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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 | 0.00 | 5.00 |
| Easy run with Marie no watch | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Easy run with marie then iced in the river, super excited but calm:) so ready to rock and roll down the canyon. |
| Asics Gel Lytes Miles: 3.60 |
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| | Race: |
Ogden marathon (26.2 Miles) 03:07:44, Place overall: 7, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.30 | 0.00 | 0.00 | 0.00 | 26.30 |
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Well you never can count on the weather in Ogden, I just expected the opposite. It was cold, rainy, and a headwind the whole race. so the positives are that I PRed in the marathon finally after years of not, a 5 min pr in the distance and a 10 min pr in the race. Ericka got a BQ, so so proud of her. I passed 6 women, and numerous men in the last 6 miles so that is good. Negatives are the super crappy weather than I believe made me just feel blah during the race, I was feeling tired and sore quads at 10. But I listened to my body and back off and was able to pick it up down the canyon, but my body shut down at 24ish. I fought hard though to the finish. I broke the race up which made it go by fast. 1-7 I didn't feel to bad but didn't have that great snap in my legs I have had on my past races and training runs, took a swig from my flask at 6. 6:49, 6:54, 6:44, 6:52, 6:55, 6:55, 6:59 8-14 were tough miles for me I was tired and already thinking i was in trouble so I took my 5 hour at 10, by 14 I started feeling better. the rolling section 7:02, 7:19, 7:07, 7:29, 7:18, 7:19, 7:17 15-21 i felt decent and was passing like crazy so that was a boost, I counted 6 women (1 passed me back right at the end:( and Jeff whom I told him I would have a target on his back;) but I still wasn't feeling great and not running the times I thought/knew I could down that canyon. 7:30 the big hill, 7:00, 7:10, 6:56, 7:02, 7:10, 7:05, 22-end felt good then bad then good then bad then good then really bad last 2 sucked. 6:55, 6:49, 7:14 I believe this is were i pass Jeff I was thinking he would pass me back cause I started to fade big time, 7:34, 7:54, 7:41 for the last .31 no killer kick for me, just a pathetic pass of a couple men and one lady passing me. Took 2 gu's at aroun 16 and 23 and more swigs off the flask.
Finished just frozen couldn't even do anything had to have people help me open water, spread butter on bread , open my bag so I could get dry clothes on, a lady even offered to help me get dressed i must have looked pathetic. Went and watched ericka come in who did super fabulous and BQed with a huge PR of her own. Which made my day.
Also i loved, loved seeing Mel and my mom, Allie and James, Angie, Kelli and lots of others out there cheering us on. It always helps me so much to see someone I know.
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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 | 1.50 | 6.50 |
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Ran an easy 5 with Rebecca everything felt fine but my left medial foot was sore kind of like my bones are out. Biked for 15 mins before my HiiT workout core challenge and glute Max 3x 7:58 avg
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| Asics Gel Lytes Miles: 5.00 |
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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 | 3.00 | 3.00 |
| just biking foot is very sore:( Lots of tlc (scraping, laser, adjustments, and massage) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Did 30 mins on the bike then yoga then went to my sons dance festival, so hilarious i laughed my pants off my son totally got into it. then came home and did 30 more on the bike and did my thurs HiiT work out. Foot feeling better just scared to run on it now, about 85% better will probably take the rest of the week off and try on monday. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.00 | 0.00 | 0.00 | 8.50 | 11.50 |
| I took a lot of restraint to not do a long run with friends today, but I knew it was best for me. I am looking at my foot thing as a blessing in disguise:) I went to the OFC and ran 1mile, foot didn't hurt. Went to spin class and had a killer workout, legs were jello. Then decided to run 2 more did the last one at a 6:48, foot still felt good. Then pool ran for 25 mins, so boring. So while I was sore and tired (form HiiT) my foot feels good so I will take it. Now just to be smart for the next 2 weeks, I don't know if I can. |
| Asics Gel Lytes Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Met Marie, Rebecca, and Desi at the mouth and we drove up to the gsc and ran down the canyon. While my body feels good my lungs and upper body still feels tired. I don't know what I was thinking signing up for the Grand Slam, I hope my body makes it through it. 7:00 avg pace HiiT old workout | |
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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 | 9.00 | 9.00 |
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HiiT with my friends Core challenge and Glute Max Biked for 60 mins pm- biked for 30 mins |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy run by myself
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| Asics Gel Lytes Miles: 5.00 |
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| | 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 |
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Rebecca and myself drove down to Payson and met McKenzie, Jenn, Rachelle, and Jenn's friend. Ran 4 then pick up the others, they did a tempo and me and mac held back and got lost so we didn't hook back up with them. Felt tired at first but better as the run went on, foot is good but got a little sore after the run. 1:24:59/7:42 HiiT last time doing this workout:)
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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 | 0.00 | 5.00 |
| Easy run by myself, felt so so, foot a litte sore and my other ankle is sore from twisting it yesterday. Long Bike ride tomorrow, doing the little red ridinghood ride. |
| Asics Gel Lytes Miles: 5.00 |
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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 | 13.00 | 16.00 |
| Did the Little red ridinghood bike ride for the huntsman cancer institute with Jenn H. We stayed the night up in a little small town about 15 miles past Logan. The ride was beautiful and we had a great old time. The biking community is so much different than the running, not bad just so different. we took a wrong turn because the course was not marked well and actually went 52 mile but thats okay out time was 3:15 and 3:05 for the 50. Finished and ate some food and went for a little run, felt like we were running slow but we still averaged 7:40's Fun times and know I want to see how fast I can ride a 100 miler. |
| Asics Gel Lytes Miles: 3.00 |
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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 |
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Met up with Marie and Melody for an easy run felt good no soreness form the ride. just a little tired still.
8:01 avg pace |
| Asics Gel Lytes Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Got up with a terrible stomach ache that started yesterday, but I had the same thing last week and it went away so I just went for the run. Felt awful but gutted my way through the run, stopping a couple time did 3 at MP but felt really bad did a 6:30, 6:40, 6:55 then the rest in the 7's with an avg pace of 7:08 came home and struggled through a new HiiT workout, then did a massage and babysat. stomach just kept getting worse so after the baby was gone I laid down. Got up and still pain, was starting to worry something was wrong but just kept telling myself it would pass. Finally at about 7 I decided I needed to go see a doctor, went to the instacare and they told me to go to the emergency room so I did; Long story short my appendix was extremely infected and need to be taken out. Boo on that now i can't run UVM and am out of competition for the grand slam. oh well :( now I will probably do an alternate so I can at least complete the grand slam because I don't want to do this again. |
| Asics Gel Lytes Miles: 7.00 |
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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 |
| Don't feel to bad just a little dizzy in the head still, but I have been able to go for walks and stuff so I guess that is good went on a 2 mile walk this morning and same thing yesterday morning. plus walks though out the day and have been able to work some. I just want to feel normal and be able to run again, I'm not very patient. Oh well more rest and walking I guess | |
| | 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 |
| Walked for 45 mins about 3 miles then did a lower body HiiT workout. Feel good:) Maybe I will start biking tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Went out this morning with intensions of only walking, but I feel good have no pain so I decided to try running slowly. It felt the same as walking so I kept going did take some walking breaks but it felt good to be able to run. Didn't have a garmin on so i don't know how far or how slow it was but thats okay. I do feel out of shape:( I won a free entry into Des news Marathon so I need to get back in shape:-o walked about a mile or so. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Biked this morning from will's up the path to vivian, great morning. 65 mins New HiiT 50/14 x3 plank extend touch r/l jack squat walking lunge hammy ball curl inch worm 3-way biceps triceps dip
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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 | 0.00 | 5.00 |
| Ran 5 miles by myself, feel good but for some reason taking time off has flared my hammy up. totally dumb but I can work through that. a 8:35 avg pace did some hammy rehab exercises. |
| Asics Gel Lytes Miles: 5.00 |
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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 | 8.00 | 13.00 |
| Met Mac and Aub over at Rachelle, even know she wasn't there. Ran 5 at a 7:59 pace and then biked for 80 mins felt good. | |
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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 |
| Met Melody and Marie and went up to the trails and ran it was so very nice. Came home and did a spartan like workout 25lb. weight run, biceps, deltiods, tri's with 12lb, pull ups 5, angle pull ups 10 and buprees all twice and the core challange. |
| Brooks Pure Grit Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.70 | 0.00 | 0.00 | 0.00 | 0.00 | 8.70 |
| Met Rebecca and Melanie C at the mouth and drove up south fork and ran down, I need to get used to the pounding downhill for Des News. 7:08 avg Core challange 2 russian twist 1:00 plank 1:15 side plank pulse ups R/L 1:15 pike push up 1:00 ankle taps knee taps 1:00 crunches 1:30 bridge pulse ups 1:30 2x HiiT 3x Burpees pull ups angle pull ups changing hand direction spider crawl biceps to shoulder press man oh man my upper body is sore from the past two days!! |
| Asics Gel Lytes Miles: 8.70 |
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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 |
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Meet the ladies out in SF and did 2 loops of the river loop. Fun easy run 8:11 avg pace Went to see the doc for my post op and he said I could run, good thing cause I am:) | |
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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 |
| Meet Mac, Aub, Rebecca, and Kirtley at Peteetneet in Payson and we went up/down Payson canyon super nice and cool morning:) 8:00 avg pace HiiT |
| Asics Gel Lytes 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 | 5.00 | 5.00 |
| Fun bike ride with Mac out in SF |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Went up to SL and ran with Allie and Melanie C, James was super awesome and drove us up so we could run the last 17 of the Des News course and Allie was awesome to give me a play by play tour of the course and put water and stuff out on the course. Such a great run, made it through and I feel good tonight. Glad I did this today 7:29 avg pace |
| Asics Gel Lytes Miles: 17.00 |
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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 | 7.00 | 13.00 |
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Ran easy by myself I was tired and had sore calves.
8:36 avg pace some spartan training
p.m. Biked up the canyon 23 miles was fun.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 4.50 | 0.00 | 0.00 | 0.00 | 10.00 |
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Met the girls at the mouth and ran up/down the canyon. Easy up and ran MP down, felt hard but have to start somehwere. will put splits in later avg for the MP 6:44 for 4.5 6:48, 6:34, 6:44, 6:46, 6:48 pace for the half mile pm some spartan training |
| Asics Gel Lytes Miles: 10.00 |
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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 |
| |
| Asics Gel Lytes Miles: 6.20 |
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| | Race: |
Spartan Beast (12 Miles) 02:39:00, Place overall: 15, Place in age division: 4 | | 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 |
| | |
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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 |
| Ran with MichelleL she's in town from HK:) payson canyon from Rachelles |
| Asics Gel Lytes Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| McKenzie picked me up and we went down to Vintage park to meet up with a bunch of super fun girls. Kind of a RHPC reunion, this was a crappy run for me. way to much stress in my life to run well right now:( 8:10 pace |
| Asics Gel Lytes Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
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Me and Ericka drove up big Cottonwood canyon and ran down to her house, I really don't know why anyone would want to race down that canyon it is way to steep!! good run though, some good pounding for preparation for des news 7:27 avg pace | |
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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 | 0.00 | 5.00 |
|
easy run
HiiTglute max and core |
| Asics Gel Lytes Miles: 5.00 |
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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 |
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Met Melanie C at timp park and ran up to a trail head and ran on some trails it was great and much needed for my soul:)
8:46 avg
Yoga with my mom | |
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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 |
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I am a super underachiver right now, I wanted 18 but ended up with 15 but it was due to lack of time. should have started ealeir but 5:15 seemed early enough. Ran with a great group today, struggled on the up but did fine on the down. up/down hobble creek
8:00avg |
| Asics Gel Lytes Miles: 15.00 |
| |
| | 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 today just did an old HiiT workout, tired and super achy legs:( | |
| | 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 |
| Easy run with the Orem girls | |
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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 Aubs out in spanish and ran around the river bottoms, nice and easy 8:00 avg pace |
| Asics Gel Lytes Miles: 12.00 |
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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 |
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Trails with Michelle and Melanie C great run
8:39 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
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Drove up to the top of south fork with a big group, everyone had a different kind of workout they were doing. I warmed up 2 and then did 3x1 mile with a half mile active recovery. I am sick so I felt like this was enough. 6:10, 6:08, 6:25 flat.
7:07avg
HiiT with my mom |
| Asics Gel Lytes 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 |
| Nice easy recovery run with Rachelle and Lily out in spanish, I was sore form the Hiit and speed yesterday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.10 | 0.00 | 0.00 | 0.00 | 0.00 | 11.10 |
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Trail run with a nice group but mostly ran with Cam
HiiT |
| Brooks Pure Grit Miles: 11.10 |
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| | 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 |
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Ran out in SF with Mac, Aubs, Michelle, and Amber. Have a lot of junk and congestion in my chest, can taste the sickness. Hopefully it clears for the marathon.
7:59 |
| Asics Gel Lytes Miles: 11.00 |
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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 |
| Met Rebecca and her friend Sara that I actually use to run with a long time ago at the mouth of the canyon. We ran up 4 and tempoed down at MP which I wanted 6:45 for my SG goal. Hit every mile at a 6:44, felt good and had to keep holding back. Cold is doing much better. My only goal for Des News is to finish, I really don't care what time I come in. |
| Kinvara 3 Blue Miles: 8.00 |
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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 | 0.00 | 5.00 |
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Very easy with Melody Rebecca and Sara up the canyon, soaked in the river after |
| Kinvara 3 Blue Miles: 5.00 |
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| | Race: |
Des News Mararthon (26.2 Miles) 03:13:16, Place overall: 6, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
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marathon #24 Today I ran my 2nd of 4 marathons to complete the Grand Slam, in the last month I have had my appendix out, lost my stepfather to very unfortunate cercamstances, had my daughter in the hospital, a very stressful month with little training and only one 17 mile long run sense Ogden marathon. I was feeling very unprepared but this was just going to be a going off feeling no garmin run, my goal was to start very easy and then just run off feel and race if I felt good but just easy running for the 1st half. Road the bus up with Michelle, Mac and her brother Josh and got there in plenty of time with an hour and a half to use the bathroom many time. I really think they could have bussed the 400 runners up a little later. Started the race feeling ready to go and just wearing my timex watch taking no splits. The 1st 13 miles felt very easy and we were all together chatting and laughing down the mountain felt very under control. We were running in the 8, 9, 10th place. I was happy with this but feeling antsy to go. Right before the little out and back section we caught 3 girls and passed and then caught some more and had a group of 6 that we ran with for a while. Took my 1st fuel at 9 and then just keep sipping on my flask and took another gu on foothill somewhere. Cam was waiting to run the last 15 miles with me, so happy he was there. He made this race very enjoyable and not lonely, I would have been by myself cause Mac had dropped back and Michelle started to pull away on the out section above foothill. At this point I was feeling okay but my feet were hurting, I could feel a huge blister on the bottom of my left foot and my right one was on fire. The last 10 were not fun, I couldn't push the pace on the downhill like I wanted. The last 2 miles where hard, with my feet hurting and it being flat man o man I wanted to be done!! Cam was very encouraging the last 6 miles and I am so glad he was there. I did like this marathon but not sure if I would feel the same racing it. It is a brutal for the long haul. My left foot was destroyed with a huge blister on the ball of my foot, a bruised toenail and the outside of my foot bruising as well from running on it funny from my blister hurting. All in all I am pleased that a 3:13 was doable on little training, and the 1st 18 felt good and easy. I had a fun time:) now I have to do this again in 3 week ugg
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| Asics Gel Lytes Miles: 26.20 |
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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 |
| Taking today off my foot needs to heal and I am sore, not to bad but I need to recover. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Pool running with Michelle |
| | 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 |
| Bike ride with Michelle and Mckenzie out in Payson, legs feeling better but will wait tip monday to run. |
| | 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 |
| Easy run with Rebecca, man could feel my calves |
| Kinvara 3 Blue Miles: 6.20 |
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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 |
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Trails with my gal pals, was dead running up the path to the trail but once I hit the trail I felt good
HiiT
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy shuffle around town, tired!! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Met Rebecca and Melanie C at the mouth and ran up and down, felt okay until the last mile and then my body was done.
8:00 avg pace
Hiit |
| Asics Gel Lytes Miles: 13.00 |
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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 | 0.00 | 4.00 |
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Easy miles with Melody and Emily B. then iced in the river
yoga with my mom |
| Kinvara 3 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| up and down hobble with Amber and Aubs |
| Kinvara 3 Blue Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Sure am liking all this trail running I've been doing, met Rachelle and Bec and ran the vertical mile. Felt tired but it was a nice run. yoga |
| Brooks Pure Grit Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 6.00 | 0.00 | 0.00 | 10.50 |
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Met Rebecca and Melanie C at the mouth and we drove up to south fork and ran down the path, did 3x2 miles at HMP with half mile active recovery. My leg still don't have that spring back in them to shift to the next gear so I was lagging behind but thats ok I still did what I wanted to do. 2mile warm up 1-6:24, 6:24 2-6:35, 6:28 3-6:22, 6:39 7:05 avg pace HiiT and core challenge
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| Kinvara 3 Blue Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy 6 with Julie, Melody, and Emily. Emily is moving so it was a "last run":( I will miss that girl.
7:44 |
| Asics Gel Lytes Miles: 6.00 |
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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 |
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ran on the trails with Rebecca
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| Brooks Pure Grit Miles: 9.00 |
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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 |
| took the day off, needed this:) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.70 | 0.00 | 0.00 | 0.00 | 0.00 | 19.70 |
| Awful run, felt like crap! went up to walsburg and ran down the canyon. 7:31 avg pace |
| Kinvara 3 Blue Miles: 19.70 |
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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 |
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Met Cam and Rachelle at the mouth and ran up to timp park where we meet Rebecca and then went up on the trails. felt better than I did saturday, back still a little achy.
8:40 avg pace |
| Brooks Pure Grit Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 4.50 | 2.50 | 0.00 | 0.00 | 11.00 |
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Did a workout called the michigan with Melanie C and Rebecca we went up to the girls camp and ran down the canyon so the 1st set was super aided.
workout 2 mile warm up then 1 mile at 5k pace right into 1.5 at MP the a short .25 mile break then .75 @5k pace into 1.5 @MP short break then .5 @5k pace into 1.5 MP into .25 all out. I felt really good finally:) although know I'm running park city and will have to recover from that but I don't plan on running it hard so hopefully it won't take me that long to get back into these types of workouts.
my times
5:56, 6:38, 3:17(6:33 pace)
4:38 (6:10), 6:49, 3:25(6:47)
3:00 (5:56 pace), 6:41, 3:20(6:40), 1:30
HiiT |
| Asics Gel Lytes Miles: 11.00 |
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| | 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 |
| Very easy miles by myself, tired but not sore | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
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Easy trail running with Mel and Rebecca HiiT |
| Brooks Pure Grit Miles: 10.20 |
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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 |
| | Race: |
Park City Marathon (26.2 Miles) 03:27:20, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
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marathon #25 3rd marathon of the Grand Slam under my belt, my goals for today were to not dig myself in a hole for SG, run off feel and have fun. I can say it I did just that. While I didn't feel all that great in the race I did feel better than last weekend and I really enjoyed this marathon. It is hard but so beautiful and with several miles on dirt, it saved my legs. Stay up in PC with Ericka, Mac, and Aubs we had a hootin hollerin time. lots of giggles you would think we where all 16. Anyways sleep well and woke up at 5 ate and got ready, out the door my 6 and their by 6:15 quick bathroom time and then it was time to go. Rebecca and Holly meet us at the start to run with us. Didn't feel that good in the beginning and was lagging behind but once we hit the dirt my legs came alive and i took off. Stopped and walked water stops to make sure I got plenty of water, had a potty stop and at one point when we got off the dirt stopped and waited for the group. Felt good on the path going all the way up to the ski resort but after that it got hot and I would go through good and not so good spells. Felt good from 20-25 and then I just wanted to be done. Mr superhero cape man pulled me through to the end, we ran together a lot of the marathon. Was pleased with my time, I felt like I could comfortably run between a 3:20 and 3:30.
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| Kinvara 3 Blue Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
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Feel pretty good after the marathon, I think it was a success:) A little tired this morning but no more than after a long run. Met Rachelle, Rebecca and Janae at the riverwoods and went up the cayon easy running.
8:16 avg pace |
| Asics Gel Lytes Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| my aching big toe, it is bruised. This Grand slam is destroying my left foot. Met Rebecca and Melanie and ran a super hilly route, I mean steep long up hills I felt good and was able to push the uphill. 8:15 avg pace HiiT
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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 |
| Easy on my own |
| Asics Gel Lytes Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 3.20 | 0.00 | 0.00 | 10.20 |
| Met Melanie and Kendy at the mouth we drove up to the bottom of Vivian and ran up the road 2 miles. My planned workout was 5-7 mile repeats with 2 mile rest but I sucked beans today and my legs weren't having the fast stuff so I did 3x1mile at HMP and 2 miles at MP. 6:20, 6:03, 6:26 2 mile-6:47, 6:46 then ran easy until the last bit and picked it up 7:29/1:14:37 | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 2.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Did my long run with Melanie and Rebecca today, I was so tired starting out we ran 8 up the canyon into southfork and back. Felt good coming down and progressivly picked it up to MP the last 2 which was 6:45's
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| Kinvara 3 Blue Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Easy with Rebecca from my house
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.40 | 9.00 | 1.00 | 0.00 | 0.00 | 12.40 |
| Met Mel and Rebecca at Will's and drove up to vivian we warmed up 2 miles up south fork road and then turned and did 9 miles at MP my goal was to do 8-10 at 6:45-6:50 pace. I felt good until 7 and then was having a hard time, my stomach started to cramp up so I made it to 9 and ran back to Mel a quater mile and finished with her she picked it up which just about did me in but I wanted to finish fast.
6:47, 6:37, 6:50, 6:41, 6:52, 6:51, 6:58 stopped for a drink, 6:57, 7:03,
1:01:42/6:51
6:24 let Mel get ahead and then made myself catch her the last .25
HiiT
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| Asics Gel Lytes Miles: 12.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Awesome I can type on my iPhone now:). Easy run didn't feel good at all. I think I have a stomach bug, tired and diarrhea. Stopped several times
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| Holy hills day! Did quail valley drive loop from my house with Rebecca and Melaine. Good run but man I'm tired, pushed the downhills.
8:00 avg
HiiT
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy by myself
yoga
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 2.50 | 0.00 | 0.00 | 0.00 | 22.50 |
| Ran hope to hobble with a bunch of super fun people. This run goes on a dirt road/trail for about 19 or so and then finishes down hobble creek to the golf course. First 12 are climbing and my climbing legs where not fresh. Felt good going down and manage to finish the last road portion at MP 6:45's. ran most of it with Melanie and Cameron.
3:12
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| Asics Gel Lytes Miles: 22.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 6.20 | 0.00 | 0.00 | 0.00 | 12.70 |
| Met Rachelle and Julia at their place and we ran over to the start of the Onion days 10k, legs are not fresh at all. Didn't register just wanted a tempo like run. This course is not aided and the last 2 are uphill so I pooped out at the end. Cooled down 4 miles after some server stomach cramping, this has been happening a lot lately esp. After a hard effort. Did the 10k in 42 mins and some change my splits where 6:35, 6:40, 6:47, 6:40, 7:18, 7:11,1:30. It was hot and very humid.
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| Kinvara 3 Blue Miles: 12.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 3.50 | 0.00 | 13.00 |
| Speed on super tired legs, met Rebecca and Melanie at timpview to do aided mile repeats. Did 3 of them and then an 800. Boy this was hard after yesterday's run. Still was able to do decent times. 5:57, 6:02, 6:00, 2:45
HiiT followed by another easy 4 miles
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| Kinvara 3 Blue Miles: 13.00 |
| |
| | 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 |
| Easy by myself super tired but I made it through and now just some short easy runs the rest of the week:)
8:30 avg pace
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| Asics Gel Lytes Miles: 10.00 |
| |
| | 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 |
| Easy run with strides at the end
core challenge #2
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run with cole in the jogger. I forget how hard it is pushing a heavy kid!
Yoga
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| Sketchers Gorun2 Grey Miles: 4.00 |
|
| | Race: |
Mt nebo half marathon (13.1 Miles) 01:21:16, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 13.10 | 0.00 | 0.00 | 17.10 |
| I did what I set out to do today, I wanted to run hard but not so hard it beat me up to bad. This course is AIDED, but I needed a good fast half before st George. I felt decent today, not great but okay. It was quite warm and humid and that always takes its toll on me plus by back just doesn't handle the steep down and I'm not the greatest down hill runner. But I still feel good about my effort and the race. Started the race with Rebecca and we where together for about the 1st 5 miles then she pulled ahead, I wanted to stay comfortablely hard and what I was running was about at that. Plus she is just a better downhill runner then me. The first part felt really easy, the middle was about the same. But for some reason my stomach was buggy and when I got to the last 5k I couldn't push it like I wanted. Got words of encouragement from my mom and spencer out on the course and my sweet father in law was their at the finish to cheer me on. Wasn't able to take any fuel due to my sour stomach, need to figure this one out before SG. At the finish they had all the times and places messed up so they thought Rebecca was 2nd and I was 3rd, I think a guy must have ran under a girls # or something because there was no other girls in front of us, many people could attest to this.
My splits are 6:08 6:02, 6:07, 5:50, 6:02, 6:02, 5:59, 6:01, 6:09, 6:13, 6:39, 6:45, 6:39, :41 (5:31)
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| Kinvara 3 Blue Miles: 17.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy run with Amanda O legs are defiantly sore.
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| Asics Gel Lytes Miles: 7.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 3.50 | 0.00 | 11.75 |
| Track speed on very tired legs, was happy with the way things went. Stayed very consistent and was able to feel good on the recovery lap. Did 6x800 with a lap running recovery then 2x400 with half lap. Did a 2.3 wu and 3.5 cd
3:01, 3:00, 3:01, 2:59, 2:59, 3:00, 1:26, 1:25
i figure on fresh leg I could do these 5-10 sec ffaster
new HiiT
| |
| |
| | 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 |
| Super easy run with amanda
|
| Asics Gel Lytes Miles: 10.10 |
|
| | 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 Rebecca and Melanie we where all burnt toast this morning so it was just easy running.
8:19 avg pace
New HiiT core
|
| Kinvara 3 Blue Miles: 10.00 |
| |
| | 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 |
| Easy run
yoga
|
| Asics Gel Lytes Miles: 7.00 |
| |
| | Race: |
Spanish Fork half (13.1 Miles) 01:32:22, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 13.10 | 0.00 | 0.00 | 0.00 | 21.10 |
| My legs were dead, details later.
I knew going into this race my legs would be tired , but I was hoping I would still be able to break 1:30. I warmed up with Ericka and Kassi 4 miles and made sure I was fueled well and practiced taking a gel in the race. I felt good the 1st half of the race and then when we started the downhill stuff at 7 my legs felt like they did the day after Nebo. The 3rd place girl cought up to me at this point and I was thinking crap I don't have it in me to hold her off. Well I did until 12.5 and then there is a short steep uphill that killed my legs completely off and she passed me like I was standing still, I let her get to far ahead and couldn't catch back up to her. I did close the gap but my legs were toast with melted butter on them. I did run a very small PR in the race so I shouldn't complain but i just wish I would have stuck it out and helf off the very fine lady that passed me. I would like redemtion on this course I do like a good honest half and this one is very honest, so I hope they do it again next year (I have heard rumors they aren't going to do it anymore due to low turn out). Cooled down with Kassi and Ericka 4 more miles and my legs felt like I had just ran Nebo again.
6:46, 6:59, 6:47, 7:15, 6:57, 7:22, 7:21, 6:58, 7:05, 7:21, 6:55, 6:50, 7:03, :38
|
| Kinvara 3 Blue Miles: 21.00 |
| |
| | 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 |
| Super easy 5 with rachelle then another easy 5 on my own after getting jade off to school.
8:34avg for both
yoga
|
| Asics Gel Lytes Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.30 | 0.00 | 1.00 | 2.00 | 0.00 | 11.30 |
| Met Rebecca and Amanda at the mouth and ran up Melanie at canyon Glenn. We where about to Vivian park when a biker told us there was a moose up the trail. We ran cautiously and where totally startled by a huge moose in the trees by the river. We didn't run past it just turned and went back down. We did 1 mile repeats. Legs where tired so only did 3 and backed off on the last one. 6:01, 5:57, 6:19
HiiT
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.70 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 |
| Easy run with rachelle, janea, and Janice in the dark canyon.
8:05
|
| Asics Gel Lytes Miles: 7.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.70 | 6.00 | 3.00 | 0.00 | 0.00 | 14.70 |
| Rebecca and myself drove up to the forest access up south fork and ran down 2.5 miles then started our workout with only half mile of the steep down hill then in the path. The workout was 3x3 miles with a mile in between progressively getting faster each time. The 1st one was the hardest and I didn't think my legs could finish but I felt better the longer we went. Up top it was freezing, 32 degrees and frost everywhere. I am not ready for that:(
times
1st 6:37, 6:52, 6:38 /20:07
2nd 6:47, 6:44, 6:39 /20:00
3rd 6:34, 6:29, 6:25/19:28
was very chatty on the 1st two and even the 1st mile of the 3rd but had to focus at the end of the third set.
7:12 avg
cool down a mile wish I would have had more time to finish off the 15 but had to get home
|
| Kinvara 3 Blue Miles: 14.70 |
| |
| | 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 |
| Easy 10k with rachelle good times.
No watch
yoga
|
| Asics Gel Lytes Miles: 6.20 |
|
| | 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 |
| Easy run up the canyon with Rebecca, got on the trail on the way back:)
| |
|
| | 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 |
| HiiT core was suppose to do this Thursday but I felt like I was getting sick so I took a nap that day instead so I'm doing it today.
Starting a slow taper for SGM. I'm conflicted on what to do this week, while I would like to repeat my 800 workout, I haven't done a lot of track speed so I'm hesitant on doing this. I have read so many conflicting thing on what to do these last 2 weeks. Ultimately I need to do what works best for me and I know that. This year I have just kind of made stuff up in the fly so I'll probably just do that. So my plan is to run in the ball park of 50 miles, 2 solid workouts and a long run of 10-12 probably in one of the workouts.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| Easy run by myself.
8:15
yoga
|
| Asics Gel Lytes Miles: 8.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Today was one of those day it would have been better just to stay in bed. My plan was to do 6-8 mile tempo at MP. We did a loop that is not aided and has some uphill in it but I felt like I would still be able to do 6:45 pace. Right off the bat I was not feeling good by the 3rd mile my right quad was cramping and shutting down. My legs just were not responding so I decided it was better just to call it quits. I hate not finishing a workout but it really wasn't going well.
6:42, 6:55, 7:00( uphill), 6:51, 7:08
HiiT
|
| Kinvara 3 Blue Miles: 10.00 |
| |
| | 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 |
| Easy run with Rachelle and Janae up and down the canyon, felt good.
8:11 avg
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| Asics Gel Lytes Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 2.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| Met Janice and Janae at the mouth ran a mile before Rebecca got there and then we headed up the canyon. Ran easy up and then did 2 miles at MP then jogging rest for 3 minutes followed by 2 miles at HMP. Felt good and controlled.
1st set 6:46, 6:41
2nd set 6:34, 6:18
then easy to the mouth
7:40 avg pace
HiiT core workout last one I will do before SG
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles on my own, so short it weird to only run 3 I don't even warm up.
yoga
|
| Asics Gel Lytes Miles: 3.00 |
| |
| | 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 |
| Met the gals in Spanish fork and ran around in the freezing cold! Brrrr one week and ready to rock.
7:50 avg
|
| Kinvara 3 Blue Miles: 9.20 |
| |
| | 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 |
| Easy by myself, typical taper where you feel crappy and everything is twingy. Blah
8:30
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| Asics Gel Lytes Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Met the gals at the mouth ran 1.5 up and back with Melanie. Then did a 2 mile at MP with Rebecca 6:40, 6:40 felt good and comfortable even on the flat. Ran back with Janae to the mouth for 7 total.
7:45 avg
|
| Kinvara 3 Blue Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 on my own. Getting excited!
|
| Asics Gel Lytes Miles: 4.00 |
|
| | 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 |
| Decided to take the day off, it wasn't my plan but the cold, wind, and rain was a turn off.
Yoga with my mom
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| A nice little run in SG with ericka. So ready it's scary, scary good:)
yoga
|
| Kinvara 3 Blue Miles: 2.50 |
| |
| | Race: |
St. George Marathon (26.2 Miles) 03:01:03, Place overall: 36, Place in age division: 15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 26.20 | 0.00 | 0.00 | 0.00 | 27.70 |
| Marathon #4 for the year which made me a grand slam finisher, and marathon #26
6 min pr so I can't complain, I feel like it could have been faster if my SI joints wouldn't hurt.
details later
1st half 1:31:55
2nd half 1:29:08
the elusive sub-3 got away from me again, and darn it I felt so ready. The day was perfect, the weather was more than perfect. My one mistake was forgetting to take my Celebrex that morning and having to deal with SI joint pain almost the entire time. But I am kind of use to that, the Celebrex really doesn't work that great for me anymore (I think my body is use to it and I am not going to take it anymore) I need to find some way to be able to marathon with less pain. I let you all know when I find it!
Marathoning is such a tricky distance and it rarely comes together to have everything perfect so I really do feel good about my race and feel like a lot of things went my way. I also learned a lot like there is a uphill in almost every mile the last 9 or so miles so I need to train on more rolling for my tempos to train my body to switch hears better. And I do best on liquid nutrion I used heed and pretrum in this race. I learned this year to controll my nerves and race off feel and not obsess about my watch which has helped my a ton and in turn I slept really well before this race, which I never do. I have learned over the years to enjoy the ride because the final destination doesn't usually turn out quite how you want it but when it does it's like finding a 100$ out on a training run!
My goal going into this race was a 2:55 and I believed with all my heart I would do it. So coming across the line at a 3:01 and not really hitting a wall I was disappointed. At mile 20 I defiantly thought I was going to break 3 but I guess I wasn't running as fast as I thought I was, again I really wasn't watching my watch close. Maybe I should have? So while I do have some disappointment I am still happy and am extremely happy with my "ride" this year. I have had huge PRs and broken through barriers I've been trying to do for years and years. I've taking over 11 mins off my marathon time and 5 off my half. I have also learned that HiiT training helps tremendously in running and will continue to do that as part of my training.
On to my weekend, went down on Thursday with my mom, Ericka, and Darin (Mel's son). Ran Friday morning with them all and was able to relax and enjoy Friday instead of driving, it is always nice to get down a day early. Went to the expo and saw some people and chatted. Slept really good, man that was nice. Woke up at 4 and ate an egg and some oatmeal a banana and my meal replacement drink. I also had an egg an hour before the race. Got up to the start with 45 mins to spare just enough time, and man it was cold but we could see we had a tailwind:) used the bathrooms a couple of times and saw lots of friends I haven't seen in a while, which I always love. Lined up and we where off.
The first 6 went by really fast and me and Rebecca where together, I was cold but by 3 I was warm and ready to take off my shirt but I still had arm warmers gloves and a head band on. Took water at 3 and my drink at 7 and was feeling good and the pace felt easy, just could feel my back.
First 10k was 41:40
The next section is where I feel like I need to impove on, Veyo and dameron valley. I felt good but Veyo did fell like it zapped me some and dameron wasn't as fast as I wanted. Then going through the half at 1:31:55 was I little disappointing I wanted to be under 1:30 but new I still had a lot to give and could run a negative split. So at 13 I started to work and while I picked up my SIs where hurting pretty bad so I couldn't just let it loose and run as fast as I had in nebo. But I still was doing good and had my sights on that sub3 though I knew it would be close I was going to do it, so I thought. Rebecca pulled slightly ahead and in hind sight I should have just stayed right with her and maybe we could have worked together to break 3. I felt good though and running down snow canyon was fun and I was passing so many people, I was focused and loving it. 18 is always a mental battle for me in this race because so many times I've been so done by then and you hit the Winchester hills. While I was starting to feel some fatigue I still felt good and pushed on. At 20 I was still pulling decent splits and feeling good, besides my back and still passing. I was focused and when I felt myself slow down I would through a surge in and speed up to get my pace back. At 23 I was still feeling fairly good and thought I was going to make it, I was pumped and ready to have no wall to deal with. And there was no wall, it was my dang SIs that just hurt so bad when I got to the flat I couldn't get my legs to turn over as fast as I needed them to. So my paced slowed, the last mile was hard but I didn't cry or wine or moan like I usually do at the end of a marathon, which was one of my goals. When I reached about 25.2 I realized I wasn't going to break 3 and got a little bummed and stopped trying and bless Rachelles sweet heart she was trying to push me that last little bit, while it was helpful I already knew I wasn't going to get it. But all in all it was a good day and so many people did so well, including my super sis Ericka, my traiang partners in crime, Rebecca, mcKenzie, and Aubrey and so many blog friends as well. Such a fun day. Now time for a break and back to lots of HiiT.
splits
7:01, 6:57, 6:40, 6:35, 6:45, 6:27, 6:29, 7:40, 7:20, 7:15, 7:40, 7:21, 6:56, 6:55, 6:36, 6:35, 6:45, 6:41, 7:09, 6:47, 6:30, 6:51, 6:45, 6:46, 6:56, 6:59, 1:35(6:50)
After I walked back a mile and ran my mom in.
something to note while I felt fine after I finished I still passed out at the finish, must be my body's reaction to working hard and stopping a the sudden
|
| Kinvara 3 Blue Miles: 27.00 |
| |
| | 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
i wasn't beat up like I usually am after SG:) but I am still taking some time off
|
| | 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 |
| I would have been completely happy with taking more time off but I couldn't resist a muddy trail run with Rachelle and Janice. We were covered in mud so much fun
|
| Brooks Pure Grit Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy running with Rebecca and Marie:) I already miss summer:( I love the warm running and running in the light, I miss the early morning trail run and just the care free feeling summer brings.
yoga with my mom
|
| Asics Gel Lytes Miles: 4.60 |
|
| | 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 |
| Super fun run with a huge group of girls up Provo canyon. Pick up even more on the way up, stopped to talk to Melanie b and Julie e and talked them into running back up with me till we saw the rest of the group then we all turned and ran back. Added on a little more with Rachelle and Janae. Fun post SG run.
7:50
yoga and some HiiT
|
| Kinvara 3 Blue Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Went on the trails with rachelle and Janae in the middle of the day, so nice loved it!
no one even had a garmin or watch such carefree running
|
| Brooks Pure Grit Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.10 | 0.00 | 0.00 | 2.00 | 0.00 | 7.10 |
| Did a light track workout with Rachelle and Janae. I am definitely not at 100% so I didn't do the full work out mine ended up being 2x400 an attempt at an 800, one more 400 then 3x200. This was good for me.
Times where 85, 85, 3:17 (I stopped trying with 400 to go, legs were dead) 85, and 38's in all the 200's
HiiT getting back into the high intensity interval strength stuff is tuff, I only took two weeks off but man it feels hard. Excited to switch my training to more HiiT and shorter faster stuff:) 5/10k PR's here I come!
went to a guy to help with my SI joint problem he is a massage therapist that is also a chiro he says I need to strengthen my left internal rotators. My left leg externally rotates quite a bit, this all make sense in why I get pain in my left side so I build me an internal hip rotator strength program and did it. We will see if it helps, it surely can't hurt
Internal hip rotation exercises
Back laying internal rotation push down 50%
Reverse clam shell
90/90 internal rotation
Straight Leg Internal Rotation
Wipers
| |
| |
| | 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 |
| Easy run with Rebecca from her house
HiiT core and glute max the internal rotator exercise
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Yoga then spin class, so excited to have spin back into my routine. Felt good to switch it up.
|
| | Race: |
Make a wish 5k (3 Miles) 00:20:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 3.00 | 0.00 | 0.00 | 9.50 |
| I have run this race the past 2 years so you would think I knew the course. They even warned us about the course being cut at the place I missed the turn but I missed it following the high school kids in front of me. Darn it that's a bummer. I told them after the race they need to stick someone their to tell people to turn because it happens every year. So the course starts with a steep short uphill the a long gradual up follow by flat to long gradual down, the a confusing run through some neighborhood ( where I cut) then finishes with a lap around the track. I was feeling quite pucky in the first mile then just tired in the second then I actually felt decent on the last and picked it up. 6:45, 6:45, 6:30
HiiT, glute max and internal rotator ex plus some extras
| |
| |
| | 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 |
| Left psoas/adductor was sore after the race to the point it was affecting my walking, worked on them all weekend and they feel somewhat better but still there. Did the bike for 40 mins and the a HiiT core workout.
|
| | 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 |
| Started with HiiT this morning did core challenge 1 and glute max workout. Then went running up on the trails in the warm sunshine it was heavenly. I just felt dead tired from all the HiiT stuff.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 1.00 | 1.00 | 4.00 | 8.00 |
| Kinda a crazy workout. My daughter was sick so I didn't get to go to spin like I planned. Decided to do 30 mins in my bike and then go out side and run up and down my street (.13 mile) would sprint one way and run the other. Ended up not being to bad would avg 5:30-6 on the sprints. Then came in and did 10 more mins on the bike
7:15 avg for the run
HiiT
| |
| |
| | 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 |
| Ran easy with Janae up the canyon.
Did the myrtle hip routine with some of my internal hip rotator ex. Added in
|
| Asics Gel Lytes Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Today was a good running day. I felt good, my leg didn't hurt, minimal pain in my SI's that is awesome. I think I feel the best with lots of core/glute stuff. Ran 5 miles with Rebecca and Marie then came home and did 2 more. Then some good yoga with my mom.
|
| Kinvara 3 Blue Miles: 7.20 |
|
| | Race: |
Salem hills 5k (3.1 Miles) 00:20:27, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.40 | 0.00 | 3.10 | 0.00 | 0.00 | 13.50 |
| Meet Mac and Amber at Salem high and ran 7 miles before the race. This was a hard 5k with the first half up hill with on hill being a leg killer brutal climb where you are almost walking then if you can recover you get some downhill some rollers then flat to an uphill finish. I did feel better than last week. Held on to 1st place till the end and Mac passed me in the home stretch. Then we ran the course backwards for a cool down.
6:57, 6:46, 6:23, :21
|
| Kinvara 3 Blue Miles: 13.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 3.00 | 10.20 |
| Early run on my own ran the county club loop in an hour. Warm but windy morning, here comes the cold:(
Hiit glute max and hip routine then 30 mins on the bike
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 2.00 | 0.00 | 2.00 | 9.30 |
| Met Rebecca very early at TV and we did 2x one mile at hmp. she did one with me and then I did the other on my own. Really wasn't into the workout but wanted to get some fast stuff in today. Leg/glutes were sore from yesterday's HiiT. 6:29, 6:13
hiit upper and some core and 20 mins on the bike
|
| Kinvara 3 Blue Miles: 7.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy on my own
hip routine
|
| Asics Gel Lytes Miles: 5.00 |
|
| | 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 |
| Ran from wills up the path by myself.
7:59 avg pace
|
| Asics Gel Lytes Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run with Janae, don't have a clue what I can run tomorrow. I'm feeling lazy and out if shape. But I still would like to run a sub-1:25. I hope these legs can remember how to run that fast:)
no watch
yoga with my mom
| |
|
| | Race: |
Snow Canyon half marathon (13.2 Miles) 01:26:43, Place overall: 13 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 13.20 | 0.00 | 0.00 | 15.20 |
| Super crappy race for me, felt like death after 7. More details later, need a break from racing.
I probably should have listened to my body and mind and not done this race but a lot of times my heart and soul take over. I am pretty burnt out from my summer of many marathons but haven't done this race in a long time and my mom and Ericka were going down so I decided to do it. I thought maybe if I had a great day I could squeeze out one more PR. But nope this race was not going to go my way, which is okay not all of them do and I have had so many good races this year. My only complaint would be my pain in my SI joints that I wish would go away. I took 2 extra strength Tylonal to see if that would help. Nope it didn't.
Got to the buss earlier than I like and road up with Shaun and my mom (ericka did the 5k due to IT problems). It was down right cold up at the start. Waited around for Rachelle and others to show up and soon as I saw her and Christi we went and warmed up. We went a mile and came back, took off my warm ups and barley had time to line up. Me and Christi got caught pretty far back, the race started right on time. We had to weave our way through the crowds but I wasn't worried. The first 7 miles I felt good and was on a great pace feeling like this was going to be a good race for me. At mile 7 all the sudden I felt sick and light headed ( I haven't had this problem this year so I was mad), I slowed quite a bit but thought it was going to pass and I would recover. It never passed and only got worse at 10 I thought about dropping out but knew I would still have to walk to the end so I ran on to the finish. Being sick and my back hurting was very discouraging when I finished and I was not happy. But I know this happens to all of us and every race can't go as we would like, so I will be happy with a 1:26 because last year I couldn't even break 1:30 and this course had a difficult end. Not as easy as the course map shows. So all in all I loved this race, the course is beautiful and fun. The race was put on very well, lots of port o potties, busses and the finish line was great. The course measured long 13.2 for me. Cooled down with Rachelle and Christi another mile.
6:20, 6:26, 6:21, 6:02, 5:59, 5:58, 6:15, 7:10 ( were I felt sick all the sudden), 6:37, 6:53, 7:13, 7:18, 7:08, .2 in 1:09. Trying to look good running around the track and catch to guys which are in front of me which I do and then one out sprints me.
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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 | 3.00 | 3.00 |
| 30 mins of spinning on my bike.
Ready to shut it down for the season as for racing, I will do the thanksgiving one just to run on that day but no more long distance races for a while.
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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 |
| Easy miles with Rebecca and Janae, cold out.
Hiit core and hip routine
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| Kinvara 3 Blue Miles: 6.00 |
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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 | 6.00 | 8.50 |
| Started out with 20 mins on the bike at home and a quick HiiT workout. I thought I had to work earlier than I did, but found out I didn't so I went to spin class and then a short quick progression run on the TM.
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| Asics Gel Lytes Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy run with rachelle, cold out wish summer was back.
HiiT
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| Asics Gel Lytes Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 2.30 | 0.00 | 5.50 | 9.80 |
| Started with yoga with my mom then went to the rec and did a spin class. Intervals on the bike, legs pretty dead after so what better to do but go get on the treadmill and run fast. I actually really like doing this. Started with one mile at 7:56 then 2@6:40's and 1@7:30 then finished all out for as long as I could go sub-6 pace for.
avg pace 7:05/30:30
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| Kinvara 3 Blue Miles: 4.30 |
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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 Rebecca at the mouth and ran up the path. Waited for a couple minute at bridal vail parking lot for Marie and Melody but no one came so we got on the Bonniville shoreline trail and had a great run. It feels so good to be on the dirt. Loved every minute of it until we hit the pavement again.
Did hip routine and core
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| Asics Gel Lytes Miles: 9.00 |
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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 |
| Here is my awesome video for a daily stretching routine
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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 | 5.00 | 11.00 |
| I'm feeling under the weather but like most runners I didn't take the day off. I went to the rec and did spin, we did endurance. The teacher is brutal even 34 weeks pregnant with twins. Then I went on a hike with Marie and are two kids so it was very lacksadaisy.
Pm went with Ericka down to the jogging path at will's and we ran up to the drinking fountain. Picked up cam for a bit. It was so very nice outside, I love warm Novembers they are the best.
8:15 avg pace
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| Kinvara 3 Blue 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 | 0.00 | 0.00 | 0.00 |
| Decided to not run today, I felt pretty aweful last night so I slept in and then took a nap while my son was at preschool. Feeling a lot better now:)
My HiiT Glute Max workout, will help build a nice toosh. Needed for a powerful push off and will help you stabilize your core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.75 | 0.00 | 0.00 | 6.00 | 9.00 |
| Didn't get up still sick. But I feel better once I'm up and going so I went to the OFC and did spin. It was an interval workout and I could tell I want up to full health. I should have been done but did 3 miles on the mill did 3x400 @5:55-6 pace. Was going to do 4 but that's all I had in me.
hip routine
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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 | 0.00 | 3.00 |
| HiiT followed by an easy 3 miles
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| Kinvara 3 Blue Miles: 3.00 |
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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 | 0.00 | 5.00 |
| 5 miles easy with Janae, we ran past the dead animal house and I had to stop and show her. This house has dead stuffed animals above thier porch with arrows in them. Plus other skulls and "white trash" parafanila in the yard. Fun times.
Yoga with my mom plus some good foam rolling
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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 |
| Ran from the mouth of the canyon with Janae. Was warm when we started and then cold and snowing when we finished.
hiit
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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 |
| Down in San Clemente cal with the hubby for a get away. We are less then a mile from the beach so I ran down to the beach, they had this cool dirt path along that allowed me to get in an 8 mile run. Still battling with my cold so the elevation drop doesn't really feel that helpful. The weather is perfect:) got back and did a Fitness benchmark
Plank-2:40.39
Push up-22 in one min
Squat jump-32 in one min
Crunches-48 in one min
Sitting forward bend-ankle
Wall sit- 2:01.16
Burpee-19 in one min
Timed mile- will do this tomorrow
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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 | | 7.00 | 0.00 | 1.25 | 0.00 | 0.00 | 8.25 |
| Went down to the beach trail again because it is such a nice place to run. Went the other way but it wasn't really safe so I turned around and went on the trail that was ment for running. Decided to do my times mile. The trail rolls so it was difficult plus it was wet and slippery in spots. Did a 6:26 felt hard. Did a couple pick ups along the way. Still just feel short of breath from the cough that just won't go away. It is getting better day by day. Then I did some walking lunges and jump squats.
1:06:55/8:07
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| Kinvara 3 Blue Miles: 8.25 |
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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 |
| The weather in SoCal is so perfect for running. Woke up at 6:30 and went out, it was light and just the right temps for capris (I could have worn shorts) and a tank top. Went along my favorite beach trail but decided to do one in the soft sand. That is a killer! I would compare it to the monster climb I have to do to get back up to my hotel everyday:) did some random exercises when I got back.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day didn't get anything in. Went from 66 degrees to 36 and windy cold :(
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.20 | 3.10 | 0.00 | 0.00 | 5.00 | 10.30 |
| Started with yoga then went to spin class, I was tired. I had this fabulous idea of doing a 5k time trial thinking I would feel good and at least be able to do a sub-20. I didn't feel good so it just ended up being a MP run. I was good with that cause I felt bad. My time was 21:00/6:45 on the dot.
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| | 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 |
| Met at the mouth of the canyon but the 50 mile per hour wind was a turn off so we all came back to my house and ran from their. Did a loop dropped Rebecca off then did another loop. Was very tired and achy in my back by the end.
8:00 avg
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| Asics Gel Lytes Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.20 | 0.00 | 0.00 | 0.00 | 2.50 | 7.70 |
| Started with a run around town feeling super out of shape right now, running just seems hard. Biked 25 mins at home then my hip routine.
7:54 avg pace
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| Kinvara 3 Blue Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.80 | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 |
| Met Janae at the soccer park and ran on the murdock trail, nice little run:)
8:10 avg pace
Then did the glute max workout and a new HiiT workout that will be posted for Dec.
New posts on The Daily Rounds All my favorite recipes for Thanksgiving including super yummy "healthy" pie recipes. They are actually really good, I promise.
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| Asics Gel Lytes Miles: 7.80 |
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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 lovely miles with Rachelle and Janae in the canyon.
8:30 avg pace
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| | Race: |
Orem International Thanksgiving day race (4 Miles) 00:26:08, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| Good race for not wanting to race. Got a PR so I can't complain. Will put more details later
Woke up and ate a banana and peanut butter, then warmed up to the race from my house. Got to the Orem Fitness Center about 7:30, got a drink, used the bathrooms, and took a Accel Gel. Went out and ran some more until I found Marie and we ran some more, got in just over 4 miles at an 8:42 average pace. Line up for the start and met one of Maire's friends named Iesha who I ended up running most of the race with. This race is a flat race and my goal was to average around a 6:30 pace, but my racing season has felt finished for a while so this would be a half hearted effort. But it is fun to get out on Thanksgiving and run your guts out.
1-mile starts out fast and I am in 1st until Amber Andrews catches up and passes with a friendly hello. 6:16
2- I settle into a somewhat comfortable pace, running side by side with Iesha. 6:31
3- This mile is the most difficult with tired legs and a slight up with a head wind that was aweful and more noticable this time around, but still running with Iesha we are 2nd and 3rd. 6:45
4- Iesha starts to pull ahead and waves me up, I respond but after a couple times I let her go. This is something I need to work on, I kind of give up and then decide to try but it usually to late and I run out of road to catch. So I end up 3rd place which is better than I expected. 6:31
I was happy with the results and thought it was weird that no other girl came up behind me. Cooled down some and was a rabbit for the kids race, which was fun. Went to the awards ceremony and won a turkey for a top finish:) Also got a PR for this race so all in all a good day. Then ran home to give me a total of 12 miles.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run with Ericka from my house then some yoga with my mom
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Went down and ran in Salem with McKenzie and Amber D. We just ran the street going past Salem ponds all decked out for Christmas, fun times:)
7:57 avg pace
HiiT workout with my husband and son
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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 |
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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 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 | | 1816.96 | 271.95 | 158.60 | 33.00 | 343.50 | 2624.01 |
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| SK B&b Miles: 418.71 | Pearl IZumi Streak 2 Miles: 130.30 | Saucony Kinvara Orange Miles: 170.90 | Brooks Pure Grit Miles: 152.45 | Kinvara 4 Miles: 393.65 | Asics Gel Lytes Miles: 488.41 | Kinvara 3 Blue Miles: 411.15 | Sketchers Gorun2 Grey Miles: 4.00 | Saucony Kinvara Pink And Green Miles: 75.00 |
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