| 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! |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1637.70 | 142.80 | 91.10 | 30.05 | 763.00 | 2664.65 |
|
| Kinvara 4 Miles: 80.95 | Kinvara 3 Blue Miles: 59.80 | Saucony Kinvara Pink And Green Miles: 399.05 | Asics Gel Lytes Miles: 59.70 | Saucony Progrid 5 Miles: 33.70 | Saucony Kinvara Pink Laces Miles: 383.35 | Brooks Pure Grit Miles: 110.10 | Kinvara 5 Pink Miles: 253.20 | Altra Torin Miles: 35.90 | Hoka Pink Miles: 488.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.75 | 0.00 | 0.00 | 0.00 | 0.00 | 14.75 |
| Met the best group of ladies at the soccer fields and ran 14 miles on the Murdock Canal to bring in the new year 2014. Crazy that it is already a new year, how time flies. This year is going to be epic, i can feel it:) 3 hours is going down, down town. That is my main goal, as well as bring down my other races. A PR in the 10k would be nice, I don't like this distance but I'm going to learn to like 5 and 10k's if it kills me. 2014 here I come...........
7:44 avg pace
My favorite green smoothie recipes
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 2.50 | 2.00 | 0.00 | 12.00 |
| I have the best running friends that will do just about anything for me. I wanted to a track workout for my 36 birthday run, I had a plan of 4x400 1600 4x400 but Rachelle had the idea of 36x200. Sounded pretty daunting to me but I said sure and Janae was on board too. So we went strait to work, 200 on 200 off we started with the first couple being in the 6:30 range. We didn't time any of them this was strickly off effort. i would glance at my watch now and then and was surpised to see that we were getting faster and faster as we went. Hitting half way we switch directions and started getting into the 5:30-5:45 range and then the last 6 we started dedicating them to different things or people in our lives, this was very emotional and made me run fast. My last 3 were all under 5:15 pace dedicating one to my daughter who has so many physical trails of her own and the one to Mel my step dad that passed away this summer and the last one for myself. I loved this when we were all done and a super special thanks to Rachelle because I would definatly quite this without her, she is the best. I warmed up before they got thier so I ended up with a total of 12. We went and cooled down and found a guy that probably thought we were crazy to take some pics.
7:30 avg for the run
HiiT with my mom
New Hiit workouts on the blog as well as a write up on Scraping
|
| Kinvara 3 Blue Miles: 12.00 |
| |
| | 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 |
| Slept in till 9:30 it was nice I was wiped out after yesterday. Did yoga with my mom
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with Rachelle, Rebecca, and Carina. Went up the canyon for a bit but it was slippery so we turned and went to the country club and back to Kneaders.
7:49 avg pace
Hiit workout and hip routine
|
| Saucony Kinvara Pink And Green Miles: 10.00 |
| |
| | 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 |
| Church starts at 1, boo on that. But took advantage and did yoga with my mom
This weeks healthy dinner menu
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 5.50 | 15.50 |
| 8 miles with Janae in the freezing cold. Ran out and back in Murdock 7:59 avg pace
Got my mom to come to spin class with me:0 then two miles on the tm at mp
|
| Asics Gel Lytes Miles: 8.00 | Kinvara 3 Blue Miles: 2.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Colder out these past 2 days. Did a random loop easy running with Rebecca. Last half mile fast.
8:13 avg pace
HiiT
|
| Saucony Kinvara Pink And Green Miles: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| Met Rachelle and Janae at the byu indoor track, stuffy and crowded:( we warmed up about 20 mins and then did a 1600 and with a 2 lap recovery and then 5xlap with a lap in between. I ran into a girl on the one lap because she was not paying attention and walked right in front of me. Rachelle was even yelling at her but she had music in her ears. Time where faster than I expected, 6:02 for the mile and 65-66 for the one laps which is 322 meters. Faster than I was last year at this time in the mile by 15 sec and 5 secs for the lap:) so glad I have people that will do these workouts with me.
All new HiiT workouts up on the blog also a write up on Preparing your mind for Mental Readiness
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Started wit HiiT with my mom and Mandy
Slept in today and went when Cole was in school. Met Rachelle and Cam at the soccer park and went out with them on Murdock for 5.5 then went out again. Good recovery run in the fallin snow.
1:39:14/8:15
|
| Kinvara 3 Blue Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 | 7.00 |
| Yoga with my mommy then spin and 2 miles at a 7:30 pace on the mill
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Met Rebecca and Janae early and did 3 before the group came. Then we had a nice group from down south that ventured up our way and mostly ran with Mckenzie feeling tired from my week and mileage.
7:45 avg pace
HiiT and hip routine
Why do you run?
|
| Saucony Kinvara Pink And Green Miles: 14.00 |
|
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 5.50 | 12.50 |
| This week will be a recovery week, I'm feeling worn down.
7 miles very easy with Janae. We started on the Murdock but after a very hard fall on black ice by Janae and several other close calls from both of us we decided it was better out on the road.
8:30 avg pace
Spinning
|
| Saucony Progrid 5 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy with Rebecca. I am glad this is a cut back week because I am tired. 8:02 avg pace
hiiT
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| Did a workout that I did last February 12 so I could compare my times. I met Janae at the byu indoor track, we warmed up 2 and then did 5 laps which is a mile then 4,3,2,1. I was not feeling it my legs felt heavy and I just didn't feel good but stuck with the workout and was pleased to see much improvement over last year.
2-12-13 1-15-14
6:13 6:03
5:04 4:59 this on was probably the hardest for me
3:44 3:35
2:29 2:25
69 66
|
| Saucony Kinvara Pink And Green Miles: 8.00 |
| |
| | 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 |
| Only HiiT next to days will be big ones:)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 4.00 | 0.00 | 5.50 | 17.00 |
| Got super early to do a longer run with Janae, she's going to Cali so she needed to get it in. We where both a little to chipper for 5 am but that was good because I had a workout planned. We headed to the canyon and ran up until we hit ice then turned and did 2x2 at hmp goal was 6:20-6:30. We hit 6:34 and 6:13 then 6:17 and 6:20 second set out of the canyon on more flat. I felt great on these and so encouraging after wed flop of a workout.
Yoga with my mom then spin with my mom and Ericka:)
|
| Saucony Kinvara Pink And Green Miles: 11.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Met Rebecca, Mckenzie and Aubrey in hobble creek and ran up/down the left fork because the right was covered with snow. We had a nice comfortable run with great conversation. Was tired by the end, but can feel my endurance coming back.
15@7:49 avg pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| Got up and ran to Marie's and Rebecca's then did a loop with then, dropped Rebecca off and Marie ran me down to university ave then on my own back home. Pretty easy pace but my legs seemed tired so it felt fine.
10.1@8:11 pace
|
| Saucony Progrid 5 Miles: 10.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Met Janae and Rebecca to do some downhill mile repeats on the good old MTC mile. Last year I did this and did a 6:00, 5:58, and 6:03. This time I did a 5:43, 5:38, and 5:39. So happy with my improvement I've seen lately it makes me excited to race. 7 total
did this HiiT then 3 more easy 8:11 avg
|
| Saucony Kinvara Pink And Green Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles really easy with Janae at a 8:46 avg pace we were burnt toast this morning.
|
| Kinvara 3 Blue Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran Quail Valley drive loop from my house with Rebecca. This loop has monster hills in it super steep and super long. 10 miles of up and down funness:) Then HiiT with my mom and Mandy the recorded some HiiT videos then went out with Ericka 4 more and felt surprisingly really good.
10@8:25 and the 4@8:00 average
|
| Kinvara 4 Miles: 10.00 | 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 | 5.00 | 5.00 |
| Yoga and spin tired legs
Came up with this recipe today for a post workout snack Peanut Butter and Chocolate protein balls they are so good and healthy
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| Met Rachelle, Janae, and Carina at the soccer park we had plans for a 5 mile tempo and was going to do a flat loop but plans changed last minute so I decided to do it down the canyon for UVM training. We ran up the canyon from the park until we hit 5 then started the tempo. I was feeling tired from the start and never felt that great and struggles to finish and make it up the country club hill but I did and finished, not as strong as I wanted but it was decent for my first 5 mile tempo. 33:15/6:38 splits were 6:41, 6:26, 6:34, 6:37, 6:50 good starting point.
|
| Saucony Kinvara Pink And Green 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 |
| Yoga with my mom, I felt a little beat up from yesterday.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 5.00 | 13.00 |
| 8 easy miles with Janae on the Murdock canal then spin with my mom.
|
| Saucony Progrid 5 Miles: 8.00 |
|
| | 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 |
| Feeling really worn down so I slept a little longer and only went 6.2 then HiiT with the ladies 4x
|
| Kinvara 3 Blue Miles: 6.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Had a workout planned but I feel like I'm getting sick and lucky for me that Janae is sleep deprived so we scratched the workout and just ran easy.
8@8:23 avg pace
|
| Saucony Kinvara Pink And Green Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Slept in and did HiiT with my mom and then ran with Marie after taking Cole to school. It was snowing big huge flakes the entire time:) 8:10 avg pace
|
| Asics Gel Lytes Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Last day of January, thank goodness! One month closer to spring:) Janae and Rachelle came over and we did the 10k loop from my house. I had to book it home so my last mile and some was fast. It felt hard because I've been in easy mode this week.
yoga no spin sick kid at home
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 2.50 | 0.00 | 0.00 | 17.00 |
| Being sick has zapped me this week and I was not feeling well last night, got to bed ealier than I usually do and didn't meet until 6:30 so the extra sleep was good. I met Janae and Amber D at the mouth of the freezing canyon, we ran up until I almost sliped and fell then turned and ran down just past the country club. I pushed the CC hill and then we turned for a total of 12.3@7:50 avg pace. Went home ate some eggs and salsa and showered to go cheer on my friends doing the Hale center 5 & 10k and ended up running with Marie for the last 1.5 @ 6:30 pace and then went back for Rebecca running the 10k and ran with her the last mile at a 6:40. I felt better than I did on my morning run and really didn't have any intentions in running with them but glad I did. So that ended up being 4.7 miles @7:42 avg
|
| Saucony Kinvara Pink And Green Miles: 17.00 |
| |
| | 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 with my mom
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.60 | 0.00 | 0.00 | 0.00 | 5.00 | 14.60 |
| Met Janae for a run, I usually only have time for an 8 mile run but I took her on a new route that ened up being long. I was late getting home but Jade is not feeling well so she stayed home from school.
8:05 avg pace
spin
how to gua sha aka scraping aka self torture:) video and other injury prevention stuff here
|
| Kinvara 3 Blue Miles: 9.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| Met Janae and Rebecca at the BYU indoor track, snow last night so this was the best option. We warmed up a mile or so and then went into 3 sets of 4x400 with about a 300 recovery and an extra lap in between sets. Goal was to start at 1:30 and get faster with each set, I led the first set, then Rebecca, then Janae. We did excatly what we set out to do.
first set
1:26, 1:29, 1:29, 1:26
2nd set
1:24, 1:22, 1:26, 1:23
3rd set
1:24, 1:23, 1:23, 1:22
We got to cool down with jen and amber
Then new HiiT workout with my ladies.
|
| Saucony Kinvara Pink And Green Miles: 9.00 |
| |
| | 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 |
| Easy 6.5 very early with Janae then 2 more on my own. Legs were tired
8:40
|
| Saucony Progrid 5 Miles: 8.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 3.10 | 0.00 | 0.00 | 15.10 |
| 10 miles quail valley drive loop with Rebecca and Melanie. Legs are tired probably from the new HiiT or maybe the super steep up hill on today's run.
8:15 avg
new HiiT workout that was killer then I was going to run with Marie but she had some things to do so I went to theOFC and did 5 more on the TM. Did a quick half mile warmup with a 5k tempo at 19:55/6:24 avg pace happy about being able to do this on tired legs. I started at a 6:40 pace and bumped in down 1 every half mile ending at a sub-6 pace the last .2 miles. Then finished it to 5. Felt good on the fast stuff, surprisingly it must be completely different muscle that I used this morning.
|
| Saucony Kinvara Pink And Green 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 | 5.00 | 5.00 |
| Left outside of my foot is sore so didn't run. Yoga and spin
|
| | 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 |
| Took the day off running, I don't want to push my foot at this point. I've had this before and I just need to let the tendons on the outside of my foot rest and I should be good to go by Monday:) went and did 90 mins of spinning, class was awesome the teacher was great.
Core challange 3 with my husband
|
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 4.50 | 0.00 | 5.00 | 15.00 |
| Met Janae for our tempo stuff that I missed on Saturday. We meet Kneaders and ran up to the mouth of Provo canyon, it was rain/snow and it was getting slick so we decided to do everything on Unv. ave. so warm up was 1.5 miles then we did a 2 mile (6:16, 6:25), went back 1.5 miles and turned and did 1.5 mile (6:21, 3:16) went back 1.5 miles to the top of center st. and ran 1 mile, this ended up being a sucky mile for me but I finished it stronger than I started it (6:26). I was a good workout in crappy weather. total of 10 miles/7:48 avg
Spin class
|
| Kinvara 3 Blue Miles: 10.00 |
| |
| | 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 |
| just HiiT foot feeling okay, I got it adjusted and he said my outside arch is falling causing the pain
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
| nothing:( foot was really sore after the adjustment yesterday. I will try running tomorrow but will be cautious.
PM spin at the Provo rec. great teacher
|
| | 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 |
| Met Janae for her happy birthday run. All she wanted was to run and eat apple fritters so I made her some and we ran an easy 8 miles at an 8:13 avg pace. Foot is so so I taped it and that seems to help, or at least that's what I'm telling myself. If it's not feeling better by Monday I might be making a trip to Dr Brady
Hiit 4x through felt good on this cause my legs are not super tired from running
|
| Saucony Kinvara Pink And Green Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Yoga and Spin today. Foot is still buggy so I decided to go to Dr. Brady to get some serious torture done
| |
| | Race: |
Valentine's stoplight 5K (3 Miles) 00:18:38, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.40 | 0.00 | 0.00 | 3.10 | 0.00 | 10.50 |
| Last night my foot was really sore from getting worked over by Dr. Brady and I really thought I would have to not race today. When I woke up it felt better so I went down and met Ericka and Janae for a warm-up, Heather joined after a bit. It felt ok so I decided to do the race. We did a 2.2 mile warmup on some of the course, which consisted of running down and up various paths that run along the Provo river. So down the path and back up then down and finishing with the last mile going up the path, and my legs could feel the slight up hill. My legs where very tired and jelloy the last mile but I pushed through it and finish strong. My Garmin measured the course short but the RD swore up and down that they measured it 3 times and it was accurate. Maybe the cloud cover and trees messed up the satilite and in that case this is a PR for me and it is a net flat course. My last years 5k pr was on an extremly aided course so this makes me happy. After the race we did a 5.3 mile cool down with Derik Moodey the 5k mens winner. We all did super duper in the race Janae winning with just over 18 mins, me 2nd, Ericka 3rd with just over 21 and Heather was 5th. I won a 25$ gift card to Run Utah.
I will put the distance in as 3 because I'm not convinced it was a true 5k. This still gives me a flat 5k PR
|
| Saucony Kinvara Pink And Green Miles: 10.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga with my mom. We are both feeling the benifits of adding in another day of yoga
|
| | 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 |
| 1 hour of spinning by myself. I went to the Provo rec, Orem is shut down,I like how you can use the spin bikes at anytime. Then HiiT with Wade.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Met Janae at the mouth of the canyon with the plan if doing 4xmile at hmp (6:15 goal) with half mile in between. We warmed up 3 miles then went to work. Times were 6:13, 6:14, 6:14, 6:10 foot was pretty sore after:(don't know what to think about it. The soreness has moved more across the top.
HiiT
I have decided my foot needs a break so no running until the half. I will spin, pool run, and use my friends anti-gravity treadmill until then and hopefully that will get my foot over its funk.
|
| Saucony Kinvara Pink And Green Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
| Looks like it's going to be at least a 2 week break from running ordered by the doctor and a boot to completely rest the joint and tendons in my foot. This stinks for Phoenix but I need to heal now so I can train for that 2:55 at UVM.
Spin for 65 mins and HiiTx4
| |
| | 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 |
| Injured and now sick so I guess my body really needs rest
|
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| 70 mins of spinning
foot is getting better but still there
Hiit with Wade
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 6.50 |
| Spinning for 65 mins tired this morning, not use to back to back spin or back to back HiiT
Hiit with the ladies
|
| | 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 |
| Dear foot
| |
| | 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 |
| I woke up early to ride on my trainer, as I was lifting my bike on the trainer the back wheel came off and for the life of me I couldn't get it back on. 25 mins later I went and woke up my husband to help and he had it on in 2 minutes. So I only had time for 30 mins on the bike.
HiiT making new vidoes
| |
| | 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 |
| 50 minutes of hard sprints and hills in my bike trainer at home. Foot is finally showing signs of improvement, hopefully I'll be able to start running soon.
| |
| | 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 then spinning for 40 mins
foot is feeling lots better think I will test it out tomorrow with a short run
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 | 8.00 |
| I was going to meet Marie for a run but Cole threw up this morning so it was a no go. I did a HiiT workout with the ladies, new workout focused on back and glute max. Then biked for 45 mins and Wade came home so I went out for 2 miles, foot felt good it can still feel it but it's not pain. I'm thinking I can slowly transition back into running. Then biker for 15 more mins.
|
| Saucony Kinvara Pink Laces Miles: 2.00 |
| |
| | 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 |
| My foot was a little more sore than I would have liked it to be after 2 miles, frustrating to say the least. It feels better today but I'm just not sure it is ready for running:(
i am going to stay positive, I'm going to stay calm, I will not hit that random runner out for their leisurely jog with my car;) I'm going to have faith that this injury will only make me wiser, stronger, and I will be back. I just have to have patience.........patience Josse
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| New Hiit Workout focused on back to help upper body running form, did this with the ladies and then went and did spin for 80 mins followed by hard poolrunning for 30 mins. Marathon training has begun even if I can't run I will workout like I can.
|
| | 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 psoas/ hip flexor was sore after yesterday so I just did yoga and it felt great. Flexibility is coming, I'm amazed at how well I can stretch without SI joint pain. Now I really want to see how racing is without it!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
| Spin class plus for 80 mins the pool ran for 35 mins. Foot is feeling good I'm just nervous to run on it.
|
| | 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 |
| Yoga with my mom, 30 mins of spinning and then HiiT core workout with Wade
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 5.50 | 12.00 |
| I have an awesome friend that has 3 anti-gravity treadmills that I can use so I went and did 6.5miles with 20% body weight taken off. Foot had no pain or soreness after which makes me hap hap happy:) biked for 20 mins after and stretched
pm 35 mins of biking
|
| Saucony Kinvara Pink And Green Miles: 6.50 |
| |
| | 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 |
| HiiT with my mom then 45 mins of biking did hard effort sprints.
|
| | 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 |
| I hate evening workouts but this is what I did. Went and did spinning for 50 mins and then went and did the Alter-G TM for 6.5 miles. The positive is I feel like I'm getting in good biking shape and running my cardiovascular feels fine my legs just have to catch up. Did 15-10% body weight off.
|
| Saucony Kinvara Pink Laces Miles: 6.50 |
| |
| | 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 |
| HiiT with my ladies and spinning for 30 mins
|
| | 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 |
| Started early with running on the Alter-g going from taking 15% down to 10% foot is feeling good I'm just feeling really nervous to run outside. Then yoga with my mom and spin at the Orem rec, I like provo so much better it's not even funny, I feel bad for Orem I think shutting down the place was a bad move, it was dead city their and I have talked to many people that say they will not go back because they likeProvo so much better.
|
| Saucony Kinvara Pink Laces Miles: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 9.00 | 12.00 |
| Slept in this morning til 7:30 went and did 90 mins of hard spinning, legs were toast. Ran 3 miles on the TM and foot felt good:) legs could felt like I was at the end of a long run, which is what I wanted
|
| Saucony Kinvara Pink And Green Miles: 3.00 |
| |
| | 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 with my mom and HiiT with my hubby
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 6.00 | 13.50 |
| Early miles on the Alter-g 15-10% off foot is feeling pretty good.
got a massage needed it desperately
pm spin class 61 mins
100 days until UVM
|
| Saucony Kinvara Pink Laces Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| First outdoor run in a month, man it felt hard. My legs where toast from yesterday but it was heavenly to berunning outside with my friends. Met Rebecca and Janae and did a loop with a 2 big hills they killed me. Hope I come back quick!
8:34 avg pace
HiiT man so tired and 20 mins spin
99
|
| Saucony Kinvara Pink Laces Miles: 7.00 |
| |
| | 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 |
| 40 minutes of fairly easy spinning
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.40 | 0.00 | 0.00 | 0.00 | 4.00 | 10.40 |
| New day new view and everything looks better. Yesterday I felt so tired and dizzy,upped my carbs a bit and vola I feel better today:) started with HiiT with my ladies then met Janae for a fabulous trail run in the warm sunshine, that was heavenly! Then came home and did some time on the bike.
|
| Saucony Kinvara Pink And Green Miles: 6.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga with my mom and a hike with cole and Brune
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 5.00 | 16.50 |
| Met up with Janae and her little gang of gals we ran up to the drinking fountain from the cl soccer park then turned to drop off the 2 girls and went on the Murdock canal for some more. Good run hung around an 8 pace and felt good not sure my over all pace cause I forgot to restart the watch. Then I came home and biked for 50 mins
|
| Saucony Kinvara Pink Laces Miles: 11.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga with my mom and HiiT with Wade
|
| | 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 miles early by myself, ugh. Cc loop 8:27 avg pace
|
| Saucony Kinvara Pink And Green Miles: 7.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 2.00 | 0.00 | 0.00 | 3.00 | 10.50 |
| Decided I needed to test my fast legs to see if they were still there, just a 2 mile MP tempo. Met Rebecca and Janae at the mouth and battled the head wind on the way up to Bridal Veil turned because of the avalanche still covering the path. Started the 2 mile after the uphill at nunns times were 6:36, 6:39 so I was quite encouraged with this. Stopped because I chose to not because I was tired.
HiiT and 30 mins of spinning
|
| Saucony Kinvara Pink Laces Miles: 7.50 |
| |
| | 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 |
| 30 mins of spinning then yoga
PM 60 mins of spinning
90 days till uvm
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| Met Janae and Rebecca at the soccer park and did some serious hills. Need to start getting tough on the uphill. then HiiT legs and core also need to do more of this I've been focusing on back that getting back to running my SI joints are feeling sore. Glute strength=no sore SI joints for me. Then 60 mins of spin. Phew
|
| Saucony Kinvara Pink Laces Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| So sore in my legs after yesterday but that's what I wants:) yoga with my mom then 70 mins of spinning.
| |
| | 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 |
| Made it 15 miles this morning! Rebecca came to my house and we ran down to the mouth of the canyon and up til we hit 7.5 picking up people along the way and eventually dropping them off. Good run on sore legs.
2:02:08/8:08
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga with my mom and HiiT with Wade then some legs stuff on my own
85 days til UVM
|
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.30 | 0.00 | 0.00 | 0.00 | 3.50 | 13.80 |
| 10.3 miles canyon run, attempted to do some 800's but didn't have it in me so I stopped at 3 Then spin for 35 mins hiit
|
| Saucony Kinvara Pink And Green Miles: 10.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 9.00 | 15.00 |
| 60 min spin and 4 mile tm run tired
pm 2 mile run and 20 mins spin 10 min of stairclimber I don't like the stairclimber
|
| Kinvara 4 Miles: 4.00 | Asics Gel Lytes Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| HiiT
7 miles with Rebecca on the trails tired then 30 mins of spinning
|
| Asics Gel Lytes Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 3.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Met Rebecca early for a run I've been sick and stressed so I am not feeling good on runs. plan was to do a 6 mile mp pace tempo i made it 3 -6:45, 6:50, 6:55 20:35/6:51 i feel prettty pathetic
yoga
|
| Saucony Kinvara Pink And Green Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Canyon run with Rebecca, McKenzie, AmberD, and Carina was really tired in the begining but felt really good in the end I love long runs, I am defenitly an endurance girl. 7:42 agv
79 days
|
| Saucony Kinvara Pink And Green Miles: 18.00 |
|
| | 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 and HiiT
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| 7 easy miles with Rebecca and Janae the first 2 then 30 mins of biking when I got home
|
| Saucony Kinvara Pink And Green Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.00 | 6.00 | 0.00 | 0.00 | 11.50 |
| Met Rebecca, Ericka, Rachelle, and Julia at Kneaders. Rebecca's husband took us up to south fork park and we warmed up 1 mile going up and another coming down. Workout was 5-7 mile repeats at hmp with 2 min active recovery. I was shooting for 5. times- 6:14, 6:09, 6:34, 6:26, 6:22, 6:42, 6:30 first 2 are down southfork so downhill, then on the path which is slightly down and the last 2 where just bonus. 11.5/7:11 avg pace
|
| Saucony Kinvara Pink And Green Miles: 11.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| 8 miles on the trails mostly with Rabecca good run it felt a lot easier this week than last week. 8:36 avg pace then 30 mins of spinning.
|
| Asics Gel Lytes Miles: 8.00 |
|
| | 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 |
| 10 miles on killer hills with Rebecca and Janae. Felt so much better this week on hills than last week, pushed the hills. 7:58 avg pace
Hiit killer corestuff
|
| Saucony Kinvara Pink And Green Miles: 10.00 |
|
| | 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 and 60 mins of spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 6.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Rebecca's hubby is a trooper he drove us up to the start, or what we thought was the start of UVM course. It was Rebecca, Janae, McKenzie and myself. We were actually about 1.5 miles from the start so when we got to the turn off for the canyon road we went back a mile so we wouldn't have to add on at the end. The plan was to do some mp stuff. I just wanted to get a good solid run on the course, which is a killer of up and downs btw. It is a very tuff course and I need to train to be able to switch gears well. So a 7.5 mile warm up at 7:38 pace then we started we did this on the toughest section of the course and I was not feeling the greatest but it gives me a starting point and I am ok with it. miles 7:08, 6:52, 6:43, 7:05, 7:05, 7:15 ran this with McKenzie and then we stopped for a drink and just ran the rest but kept it between 7-7:30's for the rest ending with 13.5@7:15 avg pace so a total of 21 miles in 2:35/7:22 avg pace I feel good about that:)
|
| Saucony Kinvara Pink And Green Miles: 21.00 |
|
| | 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 then HiiT then 40 mins of spinning
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 5.00 | 12.75 |
| Easy 7.75 with Melanie on Murdock 8:07 avg then spin
62 days
|
| Saucony Kinvara Pink And Green Miles: 7.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.70 | 4.80 | 0.00 | 0.00 | 0.00 | 12.50 |
| Super tough workout, started at Rebecca's house and warmed up 4 miles to the diagonal. The workout is to run hard up/down with a short recovery at the bottom. The total mileage is .6 up.6 down so 1.2 total. I started out good but legs got tired by the 3rd one but wanted to finish 4. Hopefully this gets easier. Rebecca stayed strong on all of them she is on fire:) 12.5/7:50 avg pace
times 8:10/6:48 pace, 8:18/6:55, 8:48/7:18, 8:42/7:15
HiiT 4x and a yoga class
|
| Saucony Kinvara Pink And Green Miles: 12.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| Easy 7 on the trails with my girls
40 mins on my bike
60 days left
|
| Brooks Pure Grit Miles: 7.00 |
|
| | 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 |
| Jade ended up in the hospital yesterday so no running. I went for a walk in federal heights and did HIIT with my hubby when I got home late
|
| | 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 |
| 8.5 miles mostly with Julie E tired 7:50 avg pace
yoga
|
| Saucony Kinvara Pink And Green Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Had so much fun today! I got to pace ericka for the SLC half for a 1:38 then went and ran Melanie B for the last 3.8 of the marathon she ran strong for the win. So happy and proud if both. I got an excellent long run in the process with a fast flat finish. Had a 1 mile warmup then 21.1@7:30 avg pace
57 days
|
| Saucony Kinvara Pink And Green Miles: 22.00 |
| |
| | 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 |
| Jade went into surgery today so up early and ran a very hard ( meaning I had high anxiety so I felt awful) 10 miles. I think I stopped every 2 miles.
|
| Saucony Kinvara Pink And Green Miles: 10.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 6.50 | 0.00 | 0.00 | 12.00 |
| Life is crazy right now so I was happy I felt decent on this workout because yesterday was not a good feeling run. Met Rabecca and Janae at Kneaders and we ran 3 miles up the canyon then turned and did 3x2 miles at HMP with half mile recovery. I was behind the girls but I'm ok with that, I still had a good solid workout and finished feeling good. 1st set (most aided) 6:17, 6:20. 2nd set 6:17, 6:24. 3rd (started at the bottom of center st hill and went up then turned and went down finishing at wills) 6:40, 6:30. Then finished with the last 1/2 mile strong at 6:20 pace. 12 miles@7:22 avg pace
hiit with the ladies
|
| Saucony Kinvara Pink And Green Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 6.00 | 14.00 |
| 8 miles easy 8:03 avg pace then hour of spin class
|
| Saucony Kinvara Pink And Green Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| Good old trail run with Janae and Rebecca:) went on the more hilly route. HIIT
|
| Brooks Pure Grit Miles: 9.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| 5 easy in my own with no watch then some yoga followed by spin class
|
| Saucony Kinvara Pink And Green Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 9.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 super sucky miles on the UVM course. This course chewed me up and spit me out or maybe it was the headwind rain, and cold temps, or maybe it was the emotional stress I've been under, or maybe it was my SI joint pain due to starting my period, or maybe it's the higher mileage, or maybe....... But I had a sucky run. My body just didn't corporate and it totally shut down the last couple miles. 7:30 avg pave
|
| Saucony Kinvara Pink And Green Miles: 20.00 |
| |
| | 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 |
| This week will be a mileage cut back week (45-50 plus some xtraining) with the Provo half on Saturday. I have no idea how this race will go so I'm just going to go into with the goal to work on Focusing when it gets hard.
Yoga on my own my mom is sick.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.30 | 0.00 | 0.00 | 0.00 | 3.00 | 11.30 |
| Easy mile withRebecca felt rusty in the beginning but great by the end 8.3/7:54 avg pace then biking for 30 mins
|
| Saucony Kinvara Pink Laces Miles: 8.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.20 | 0.00 | 4.80 | 0.00 | 0.00 | 13.00 |
| Up/down killer hill repeats. The purpose of these are to teach the legs to shift gears from up to down. This is how UVM course is it has many hard ups followed by a down. So this is what we do:) Met at Rebecca's early, both of us were not excited for this workout but we warmed up 5 miles and went to work did the first two on center St hill total mileage up/down was .90 did 6:38 and 6:39 pace. Then we went and did the hill opposite of this which is shorter and steeper .60 total x3 did 6:40, 6:40, 6:36 pace in these then we went back to the center st hill and this one was hard I did 6:50 pace. at the top of the hill I was tired and had a hard time getting my legs to move. I set out to do 5 repeats and did 6 feeling a lot stronger than 2 weeks ago where I felt like this workout was a flop. 13 miles@7:49 avg pace
HiiTx4
|
| Saucony Kinvara Pink Laces Miles: 13.00 |
| |
| | 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 |
| Easy miles with Rebecca and Desi, 7:54 pace. 30 mins in bike
jade comes home today:)
|
| Saucony Kinvara Pink Laces Miles: 7.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.10 | 0.00 | 2.00 | 0.00 | 0.00 | 7.10 |
| Met Rebecca at Vintage park and ran 3.5 up the canyon then turned and did a 2 mile HMP run to get that pace dialed in for Saturday, did 6:17, 6:23. Felt ok not fresh but doable. Then we iced in the river, it is quite chilly! 7 miles in 7:38 avg pace
HiiT core
|
| Saucony Kinvara Pink Laces Miles: 7.10 |
|
| | 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 easy miles with Rebecca no watch, we did a couple strides at the end.
yoga
|
| Saucony Kinvara Pink And Green Miles: 5.00 |
|
| | Race: |
Provo city half (13.1 Miles) 01:26:20 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.10 | 10.00 | 0.00 | 0.00 | 17.10 |
| Had a good first 10 then kind of died but good for my first race, detail later
A race is always open for good learning experiences, I learned I am not on top of my mental game. Or wait I already kind of knew that:) I knew going in this race that I am not were I was last year at this time and mentally I am drained from my past few weeks of Jade being in the hospital. So all in all this was a good effort with a crash and burn finish, but a reminder that I need to get on top of my mental game and finish stroger in the next race. I felt good the first part but struggled out of the canyon and just got comlacent with not doing as well as last year. Probably started to fast but I felt good and was not paying attention to my splits just running off feel, but I kind of knew it was to fast because Rebecca was behind me the first 5 miles or so and seceretly I was hoping that some magic would happen and I would be able to finish as strong as I did last year. Struggled with icky stomach so I didn't take any fuel in which is not good for me. Did a 2 mile warmup with my ladies and a 2 mile cool down with Angie and Janae and we ran the last half mile in with Ericka.
splits-6:09, 6:17, 6:27, music died 6:21, 6:22, 6:17, 6:27, out of the canyon 6:45, 6:45, 6:49, 7:00 ugg the hill was my doing in, 6:55, 6:50, 6:29 pace for the last .13
so not a great race but not to bad for my 1st half of the season
|
| Saucony Kinvara Pink Laces Miles: 17.00 |
| |
| | 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 and HIIT tired but not to sore
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 5.00 | 15.00 |
| 10 miles of easy recovery running except a couple strides at the end. 7:50 avg pace
PM 50 mins of spin
|
| Saucony Kinvara Pink Laces Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Workout on tired legs, had Rebecca for the 1st on but she didn't feel well so she cut the workout. Did 3xmile aided 5:56, 5:58, 5:52. Happy I was able to do all sub-6 and 2 of then on my own I was tired but doable.
HiiT
|
| Saucony Kinvara Pink Laces Miles: 10.00 |
|
| | 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 |
| 8 miles in the rain with Rebecca and Rachelle the back of my heal was a bloody mess when we finished must if been the rain:( it hurts
yoga
20 mins on the bike
|
| Saucony Kinvara Pink Laces Miles: 8.00 |
|
| | 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 |
| 13 lovely, slightly tired miles up and down the canyon with Rebecca and Janae. 8:07 avg pace
|
| Asics Gel Lytes Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 5.00 | 12.00 |
| 7 solo miles with no watch, lovely:)
spin class and yoga
|
| Saucony Kinvara Pink Laces Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.00 | 0.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Easy long run:) felt good! Started at Vintage with Janae and Rebecca we went up the path 7.3 then down to the finish then back to vintage. Took it pretty easy going up then just ran comfortable going down and finished strong back to the cars. Iced in the river after, it was actually quite refreshing.
2:50/7:43 avg pace for 22 the 1st mile was a 9:16 so I'll take that out:)
|
| Saucony Kinvara Pink Laces Miles: 23.00 |
|
| | 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 HIIT spin for 40 min Happy Mothers Day to me and all you awesome moms:)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 5.00 | 18.00 |
| Started early and ran 4 miles before meeting Rebecca up on the trails then 8 with her and back to my car to get 13 @8:33 avg pace. It was very chilly in the trails.
Spin class
|
| Brooks Pure Grit Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| Fatigue intervals-8 mile warmup at an 8:00 pace minus the 1st mile then 3x1600 on the track at 20-25 sec faster than marathon pace my goal was 6:20ish. We had a wicked head wind on one side but I didn't feel it helping on the other. 6:25, 6:15, 6:20 these were hard I was tired but the 1st one was the hardest the next two I made myself stay with the girls so we could take turns leading and get the draft when I wasn't. Then finished with the center st. hill sprinting up.
15 miles @7:49 avg
Then I struggled through a HiiT workout
|
| Saucony Kinvara Pink Laces Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 2.50 | 14.50 |
| 12 tired miles with Rebecca at an 8 min avg
25 mins of easy spinning
|
| Saucony Kinvara Pink Laces Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 1.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| Tired
|
| Saucony Kinvara Pink Laces 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 on my own 8:30 avg pace. Not really feeling it
|
| Asics Gel Lytes Miles: 6.20 |
|
| | Race: |
Ogden half marathon (13.1 Miles) 01:28:13, Place overall: 9, Place in age division: 1 | | 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 |
| Good marathon pace effort I knew when I signed up for this that it would just be a workout and that is all my legs had in them anyways but makes me feel like I should be able to run this race x2 for UVM. Let's hope its a good day:) Warmed up about a mile and a half some with AmyC then started the race. Just wanted to keep it really comfortable the 1st 4 miles around the dam then push the down hill, legs didn't have the push I wanted on the down so just kept it at mp then felt like I finihsed strong for the end of this course passing 2 girls and several men.
splits-6:50, 6:47, 6:43, 6:43, 6:31, 6:41, 6:44, 6:38, 6:29, 6:37, 6:48, 6:55, 6:52, :55 for the last .14 (6:27 pace)
Then I ran back to mile 23 and cheered on the marathoners and ran McKenzie and Aubs in the last 3.5 pushing Aubery the last couple miles. Fun day:)
|
| Saucony Kinvara Pink Laces Miles: 21.10 |
| |
| | 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 and that's all needed a day off in preparation for another big mileage week
|
| | 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 |
| Ran 13 semi-easy miles with Rebecca. Not sore at all from the race just the regular Monday tired from a long run.
7:49 avg pace
|
| Saucony Kinvara Pink Laces Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Man marathon training is tiring and my legs are feeling it, both Rebecca and and myself where not in the mood to do a workout but we reminded ourselves that this is how it is training with high miles so we went over to the track, after a 3 mile warmup in the wind we ended up at the track with a bad wind. Ugh same as last week, we agreed to try and see how we felt because most of the time we will come out of the funk and have a good workout. We wanted to do 8x800 we ened up with 4x800 and 4x400. 2:57, 2:59, 3:00, 3:03, 1:27, 1:28, 1:29,1:23
10@7:40
hiit
|
| Saucony Kinvara Pink Laces Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 3.00 | 19.00 |
| Ran up the path then hopped on the trails at bridal vail legs loved the dirt. 11 miles
PM biked 30 mins then ran 5 miles and sat in the river 8:19avg pace
|
| Brooks Pure Grit Miles: 11.00 | Asics Gel Lytes Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 3.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Up and down the canyon with Rebecca 3 mile tempo on the way down 6:45, 6:43, 6:39 then iced in the river
14.5/7:47
|
| Saucony Kinvara Pink Laces Miles: 14.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Over achieving day 5 miles no watch, yoga, and 20 mins in my bike. Last long run tomorrow :)
|
| Saucony Kinvara Pink Laces Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 15.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| If you want to clean yourself out and have multiple poop stops then drink beet juice before a run. I have heard all these great things about beet juice and endurance athletes so I had to try. Had about 8 oz well I felt great on the run and felt like I could have gone 10 more miles it was a total bowel cleanse at the same time. Next time I will try the beet shots they are suppose to be less harsh on the bowels. Anyway drove up to the start of the marathon and warmed up 1.5 then did some tempo stuff mine was broken up because of the bathroom stops but got some solid MP mile (will put then in later) and finished the last 3.5 at a good pace. Iced in the river.
6:36, 6:34, 6:42, 6:46, 6:48, 6:59 (stopped at the end of this mile and shedded jacket and gloves plus fueled) 7:48 potty stop and start of the rolling hills, 7:10, 6:52, 7:29 potty stop, 7:12, 7:06, 7:20, 7:12, then a break and last 3 miles 7:04, 7:02, 6:53, 6:57 last .5
22/7:09 avg pace
|
| Saucony Kinvara Pink Laces Miles: 22.00 |
|
| | 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 |
| Starting my taper plan on 63-66 miles with 2 key workouts and lot of stretching, foam rolling, scraping, and a small amount of spinning.
yoga this morning, super stiff in my mid back
|
| | 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 |
| 10easy on my own 8:11 avg pace
|
| Saucony Kinvara Pink Laces Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 4.00 | 0.00 | 2.25 | 0.00 | 12.75 |
| Super tough workout-the michigain- 1600 5k pace strait into 1.5 MP strait into 1200 5kpace into 1.5 MP into 800 5k pace into 1 mile mp into 400 all out. ended up doing the last 10k of the course and running out of room so the all out came at the end of the mile but this is definatly a workout that makes you feel like you are at the end of the marathon and is very challanging. 2 mile warmup then 6:09, 6:42, 3:19 (6:43 pace for half mile), 4:40 (6:18 pace), 6:50 (cc hill), 3:20 (6:42 pace), 3:16 (6:34 pace legs felt like mud), 7:00 flat last mile killer! sprinted the last bit at a 6:00 pace for about .2 so a total of 6.25 miles of fast without a break. then it was 4 miles of uphill back to the car and we were tired.
12.75/7:36 avg pace
HiiT last week of this
|
| Saucony Kinvara Pink Laces Miles: 12.75 |
| |
| | 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 |
| On the trails with Rebecca very tired
|
| Brooks Pure Grit Miles: 8.00 |
|
| | 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 |
| Very easy miles on my own, was dead-dead-dead with a Capitol D
8:29 avg pace
|
| Saucony Kinvara Pink Laces Miles: 10.00 |
|
| | 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 |
| Easy miles with the Orem girls, felt so much better this morning
7:50 avg pace
yoga
|
| Saucony Kinvara Pink Laces Miles: 8.70 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 7.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Good run! Rebecca and myself went and did 18 on the marathon course starting at mile 4-22. 3.1 easy then 2 miles at MP (6:50, 6:43) at the section when you turn on to the highway then easy till after bridal vail then 4 mile tempo finishing at the mouth, good down hill section (6:18, 6:25, 6:26, 6:27) then a 7:06 then finishing with a 6:30 last mile.
2:06:51/7:03
|
| Saucony Kinvara Pink Laces Miles: 18.00 |
| |
| | 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 |
| Taper week plan in 45-50 miles
Yoga needed this
|
| | 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 |
| Just 5 miles, Monday blah
|
| Saucony Kinvara Pink And Green Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 5.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 3x2 workout but I didn't feel well so altered the workout.Drove to the mouth of the canyon and ran up 2 miles then went out to the highway and started the 1st set which I felt good on 6:32, 6:32 then a mile @7:10 then 2 more 6:36, 6:55 (county club hill) felt really dizzy after this. Ran 1/2 mile and did 1 mile @6:44 jogged half mile then last .45 in 3:08(6:55). It was hot out and I felt dehydrated, I don't know if that's why I felt crappy but didn't want to force anything and I know if it's hot on marathon day I will need to stay hydrated and cool as long as I can.
9.5/7:12
|
| Saucony Kinvara Pink Laces Miles: 9.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Easy 8 miles with McKenzie and Amber down in Spanish
8:04 avg pace
|
| Saucony Kinvara Pink And Green Miles: 8.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.10 | 4.00 | 0.00 | 0.00 | 0.00 | 9.10 |
| 9 miles is 1:06/7:20 avg pace and did 2x2 at MP. This is starting to feel real comfortable running at marathon pace. We talked most of the workout, which tells me we are not pushing to hard. Met Rebecca at vintage and ran up to the drinking fountain then turned and did the 1st set, 6:37, 6:40 then .60 easy then and 6:34, 6:35 (cc hill).
|
| Saucony Kinvara Pink Laces Miles: 9.10 |
| |
| | 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 |
| Easy 7 on my own. 8:15 avg pace had a gall bladder attack yesterday so I wasn't feeling that great but most of the pain and bloating is gone. I think I had this 2weeks ago and I use to have them all the the after I had Cole and was pregnant. Reminded of the appendix pain I had last year at this time.
|
| Saucony Kinvara Pink And Green Miles: 7.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 3.00 | 0.00 | 0.00 | 11.25 |
| 11.25 in 1:18:16/6:58 avg with the last 3 miles at HMP. Ran the last 11 of the course felt nice and comfortable then pushed the pace the last 3. Feeling really ready really hope we have the same weather conditions we had today, nice and cool with a tailwind. Tempo miles 6:34, 6:19, 6:36
|
| Kinvara 5 Pink Miles: 11.25 |
|
| | 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
marathon week:) plan on 20-24 miles prior to the race with a few MP miles. Excited!
| |
| | 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 7 miles with the Orem girls 7:54 avg pace
yoga
|
| Kinvara 5 Pink Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 3.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Me and Rebecca went up and did mile 11-17.5 with 2 at mp then getting another without trying. WU 1 mile then 6:46, 6:39, then slowing 7:05, 6:54 this was bridal vail hill but felt comfortable then really trying to shut it down still climbing another half mile then steep down was 7:06. Played around with pace on the steep down and 6:50 felt really easy and 6:15 felt very doable. We will see how this all plays out for the marathon.
6.5/7:04 avg pace
|
| Kinvara 5 Pink Miles: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.80 | 0.00 | 0.00 | 0.00 | 0.00 | 4.80 |
| Easy run down in Vineyard with some lovely ladies. 8:06 avg pace
yoga
|
| Kinvara 5 Pink Miles: 4.80 |
| |
| | 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 to find the areas that need to be foam rolled
Saturdays weather keeps looking better and better:)
|
| Kinvara 5 Pink Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| An easy 2 miles then yoga. Game on
|
| Kinvara 5 Pink Miles: 2.00 |
|
| | Race: |
Utah Valley Marathon #27 (26.2 Miles) 03:11:28, Place overall: 9, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| Hard race for me, as hard as I worked on my metal game these past few weeks I totally gave up:( it's frustrating when you truly believe you can run a better time and then you don't. The day was just hard all around, never felt good, headwind to deal with and lega just felt blah.:-/ I don't know where to go from here.......
full race recap here
|
| Kinvara 5 Pink Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.75 | 0.00 | 0.00 | 0.00 | 6.00 | 6.75 |
| Pool ran with Janae and Candice then the hot tub which felt heavenly on this abnormally cold day in June then a killer HiiT workout.
this workout you do for time
1 min plank
30 squats with 12 lb weights
20 burpees
20 push-ups
400 meter sprint could feel the marathon
1 min plank
200 meter walking lunge killed me!
20 mountain climbers
20 tri dips
400 meter sprint
1 min plank
20 squat jumps
20 spider crawls
20 shoulder press
400 meter sprint
19:03 total time and I was exhausted
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with McKenzie and a couple with the south ladies. I am so sore from yesterday's workout way more so than from the marathon
|
| Kinvara 5 Pink Miles: 8.00 |
|
| | 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 |
| 7 miles with Marie we did the beast.
Then my Thursday HIIT workout did it 2 x in just under 16 minutes next week I'll do it 3 x
|
| Saucony Kinvara Pink Laces Miles: 7.00 |
|
| | 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 today my back is all messed up from taking a week off. This is the best therapy for my back!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.55 | 13.10 | 0.00 | 0.00 | 0.00 | 13.65 |
| Ran AF half with Mckenzie for fun:) we started pretty easy and then picked it up down the canyon. I started feeling the marathon at 10 but was able to hold on til the end. Finished in 1:29 so not to shabby. Splits were 7:16, 7:02, 6:54, 6:50, 6:45, 6:30, 6:40, 6:47, 7:00, 6:57, 7:10, 6:49, 6:37 then ran a half mile but my underarms where so chaffed I couldn't run anymore.
|
| Kinvara 5 Pink Miles: 13.60 |
| |
| | 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
|
| | 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 with the Orem girls then a core HIIT routine
|
| Saucony Kinvara Pink Laces Miles: 6.50 |
|
| | 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 |
| Met with the Orem girls, ran up to the trails but I was so tired that I opted out and went on the MC. Came home and did the Tuesday HIIT but added on a 400 meter sprint in the beginning. 20:15 was my time
i have decided to take the rest of the month off running. I feel burnt out, I will probably do something but no running until July 1:)
|
| Kinvara 5 Pink Miles: 8.00 |
|
| | 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 |
| Thursday HIIT but I upped the wt to 15 and did 20 of each exercise and 1 min side planks
time was 19:03 then did a plank challenge 4 mins
|
| | 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. A break is doing me good, I don't take a break like this very often. I usually jump Into biking or some other type of cardo but I am feeling like this is the best thing for me right now.
| |
| | 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 |
| I changed up my glute max workout
one leg squat and reach r/l 1:30
jump lunge :50
ball squat with 15 lb wt :50
ball hammy curl :50
burpee :50
plank 1:00
x3
plus some other things with my boys
| |
| | 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 and core HIIT
|
| | 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 Thursdays workout, felt like crap! I thought a break would help me feel better but I feel worse. Tired, nauseous, I have a horrible headache, and I feel completely unmotivated plus my little aches and pains feel worse. what's up with that?!? You are suppose to feel better from a break. Oh well maybe it's total withdrawals from running.....I better start up again to get my fix:-/ I'm a junky
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| A little over 5 miles slow with Rebecca and her neighbor Jenny felt very tired and my left plantar is buggin. Taped it and that helped, I just don't know how my body is going to make it through another marathon training cycle!?! I'm sure I'll feel better in a couple weeks, hopefully.
hiit tues workout added some to it 21:40 my running wasn't as fast as last week
kind of regret signing up for timp half on the 19th
|
| Kinvara 5 Pink Miles: 6.25 |
| |
| | 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 Mac, aubs, and Jenn up/down payson. The only thing I'm saying is I'm out due to plantar see you in 10.
|
| Kinvara 5 Pink Miles: 10.00 |
|
| | 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 |
| Day 1 plantar recovery
went to dr Brady yesterday and he said 1-3 months off running. He worked, did ultrasound, and bio-injections. Today it feels better but this will take a while I know to fully heal.
Did thurs HIIT with no running did planks in between. Then biked for 40 mins and glute max workout x2. Foam rolled and will do stretches as well as ice, and roll out my feet
| |
| | 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 2
Massage ice and trying out different shoe inserts
|
| | 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 |
| Day 3 my foot actually feels some what better, hmmmm.
will continue with all the thing I'm doing. I have found and awesome way to stretch it that is making a huge difference. I'll post it on my blog.
meet Janae and Candice at the pool and pool ran for 75 mins then I swam 5 laps it felt great. Sometimes I wish I was a really good swimmer. It's so fun to glide through the water, no impact, lungs working hard.
HiiT glute max
|
| | 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 4 this is taking to long ;)
Yoga found out yesterday that foot gets really sore without the boot:(
| |
| | 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 |
| My motivation level is very low right now, having plantar fasciitis really put a damper on everything. Most injuries you know how long it's going to be but this one could be a month could be a year:( I am just tired of all this injury crap! Oh well life of a distance runner who won't take needed breaks after a hard marathon training cycle.
40 mins of biking then HIIT core
| |
| | 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 |
| Day 6
Started with Tuesdays HIIT with no running, did other things while everyone else ran. Then did 60 mins on the bike
Spent at least an hour and a half last night on both calfs feet and ankles scraping them and massaging, plus stretching 2x a day and icing multiple times, wearing the boot night and day. All if this is helping my feet and ankles. My chronicle 19 Timp half Never mind injuredc ankle tendinitis feels better than it has in a long time
| |
| | 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 |
| Am- yoga for an hour
|
| | 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 |
| Day 8 foot is feeling better with all my aggressive stuff I'm doing, still there but noticeably better
Thursdays HIIT, 45 mins of hard spinning, glute max x2
PM 15 mins on bike and 15 mins of random hiit
|
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Day 10
Went on a 30 mile bike ride, got a flat, didn't have stuff to fix it. Luckily 2 girls stopped and had stuff and then a guys stopped and changed it for me:) why in the world would a runner have stuff for a flat tired? Well now I will:) went from home to the Girl Scout camp. Felt so good to exercise outside and have tired legs.
Hiit
| |
| | 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
when I started out my UVM training I couldn't run due to a foot injury, I start out SGM training the same way. 12 weeks, if I can get 8-10 weeks of running I will run SG if not then I won't.
|
| | 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 |
| Day 12 no pain in my foot:)
pool running with Janae
|
| | 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 |
| Biked with Rebecca this morning, beautiful morning to be out. Went to dr B yesterday he said he has never seen plantar heal as fast as mine. But I still need to let it heal completely and to take 2 more week off which will be perfect timing to start training for SG.
HIIT most exercises with Cole on my back, the walking lunge was killer.
did a write up on how I'm getting my Planar Fasciitis better
| |
| | 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 |
| Day 14 foot is still feeling good and still planning on taking some more time off:) Hard but I know it's the right thing to do. My goal "hope" is be running the week of the 28th.
Pool ran with Janae for about 70 mins, did some cannon balls and then swam some laps. first time ever i have been able to breath on my left side and it not feel wierd:)
HiiT lower body
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Beautiful morning ride up the canyon with Rebecca, 2 hour ride.
Hiit
|
| | 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 |
| 60 mins of pool running with Mac and Amber in Payson.
yoga
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 | 16.00 |
| Day 17 some days my foot feels great and some both are achy, almost like I'm getting cramps in my feet.
40 mile bike ride on my own, went from my house up south fork, road the hill 2x then back home the long way. I always feel better the longer I go, just like running. 2:39
|
| | 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 |
| Laps swimming I think I swam 900 meter then pool ran.
Hiit lower body
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Day20
Bike ride with Rebecca then Hiit
|
| | 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 |
| Swimming 10 laps/pool running. Foot is feeling good hopeful that I will run soon.
yoga
| |
| | 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 |
| Very tired attempted to do HIIT and my shoulder/neck started to really hurt so I did some yoga and felt pretty pathetic
|
| | 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 |
| Day23
Swam 12 laps and then pool ran
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 | 20.00 |
| Went on a bike ride with Ericka andRebecca was there for some went from home up squaw peak which is a killer and then did SF twice almost 50 miles but not quite
|
| | 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 25
yoga
Happy 18th birthday to my sweet Jade, strongest person I know!
|
| | 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 |
| Day 26
simming and pool running
HIIT lower body
went to dr Brady got bio puncher in both feet. Feet are healing but not quite there yet he said to give it another week or two.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 | 9.50 |
| Bike ride cut short due to a flat tire that I don't have anything to change it. Need to get stuff!
Hiit was tired and sore from yesterday
30 mins on eliptical I really miss running today:( cry cry sniff sniff
| |
| | 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 |
| Day 28
Spin class because you don't get a flat on a spin bike:-/ then swam 800 meters
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 3.50 |
| HIIT was TIRED then did 35 mins of elliptical 10 min wu then 20 mins of 1 min on/off then 5 min cd
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga with my mom felt good to do this
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 | 16.00 |
| Day 31 and missing my long run, was very jealous of all the runners in the canyon this morning. Seeing my SGM slip away.
Biked for 2 hours then 40 mins on the elliptical followes by some random HIIT. I really don't know when I should start running again, while my foot feels good I can still feel it once in a while and when I push into it hard.
| |
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 8.50 | 10.50 |
| Went to the Provo rec and started on the spin bike for 70 mins then decided to do a test run on the TM so if it hurt I could stop went 2 miles with no pain:) then did the row machine for 15 mins I have never done the row machine it's hard.
day 33
|
| Kinvara 5 Pink Miles: 2.00 |
| |
| | 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 |
| Started with new HIIT workout then 50 mins of elliptical. WU 6 mins the 6x3 min hard effort with 1 min in between the 2x5 min medium/hard effort then 5 mins alternating backwards and forwards.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 | 8.00 |
| 2 miles on the TM in new Altra's foot feels good in them. Then spin class
yoga
| |
|
| | 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 |
| New HIIT workout then 30 mins easy on the elliptical
yoga
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga with my mom
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 | 20.00 |
| Met ericka in park city she was doing the Ultimate Challege bike ride (112 mile and 13000 feet of elevation climbing). I did the last 40 with around 7500 feet of climbing that just about killed me off. Wow I was not prepare for that. I ride with ericka until the climbing and she pulled ahead of me, I thought for sure I could stay with her after she had rode 70+ miles but nope she is an animal. We climbed up and overgaurdmans pass which was so steep and I had to stop 2x so hard. Then the next climb was 7 miles up to snowbird when I finished my hammys where shot and I could barly walk.Woozer that was hard!
| |
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| Decided to get my lazy butt out of bed this morning and run. I am so scared to run. My legs where very heavy from the bike ride on Saturday but no pain in my foot but felt extremely out of running shape and pretty pathetic. I wanted to cry and almost did. Then swam some laps and that felt good.
|
| Kinvara 5 Pink Miles: 3.00 |
| |
| | 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 |
| Started with HIIT then 50 mins of elliptical funness;) 6 min wu then 10 mins of 1/1 on off then 10 mins of 2/1 on off then 10 of 3/1 on off back to 2/1 then 1/1
|
| | 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 |
| 5 miles on the trails with Birthday girl Marie and Rebecca man I'm out of shape. But it was nice in the trails and I'm glad to be running. Don't think this is going to be a fast come back which make SGM very ify, I will probably decide the week of. Came home and did 30 mins on the elliptical.
Happy 10th birthday to my Gauge!!
|
| Brooks Pure Grit Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Morning bike ride south fork from my house getting faster on the bike and this seemed like a piece of cake after riding what I did on Saturday. 31 miles in 1:55
foot was sore yesterday but feels better today
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 4.50 | 8.50 |
| Morning run, depressing. Yoga good. 45 min of elliptical 1/2/3/4/5/4/3/2/1 hard with 1 min easy in between. This foot sucks just hangs on to make you go crazy! I really don't think I'll be able to train for SG:(
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 | 20.00 |
| I got really sad last night because I came to terms with myself that racing was over for the year. My PF is still on the mend and I don't want to hurt it more by training hard:(
went on a super fun bike ride with Rebecca and a whole lot of others. Did the alpine loop from my house AF side down Sundance 50 miles in 3:30
|
| | 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
|
| | 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 |
| Meet Marie, Amanda, and Melody at vintage and ran up/down the path, felt ok. Foot felt good. 8:37 avg pace
|
| Kinvara 5 Pink Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Swam 1600 meters in about 36 mins give or take did a 50 in 1:01 don't really know what that means but I'm trying to do some faster stuff in the pool to make it more exciting so I swam some 50's. Then pool ran for some minutes to = 70 minutes
hiit
|
| | 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 |
| Was going to run early but everyone bailed due to extreme thunder storms all night and being up with kids and I was okay with that cause I was too. Went to the OFC and did spin class and ran on the treadmill.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| Easy miles with my ladies in the AM then HIIT then a yoga class
|
| Kinvara 5 Pink Miles: 4.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 6.00 | 12.20 |
| Morning run in the super coolness after a crazy storm, snow covering the mountain tops. Foot was sore when I was done:( 8:09 avg pace felt hard
one hour of elliptical with HIIT mixed in
| |
| |
| | 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, sometime I have thought of giving everything up and just become a professional yogi. Then I remeber I'm not very flexible and no matter how hard I try I just don't get that flexible:) I do love yoga though
| |
| | 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 have a guardian angel that brought me a new pair of Hoka's how awesome is that?!? They felt great to run in. Met Cam, Janae, Marie and Amanda for a run on the Mudock Canal
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| Easy miles with Marie, amanda and Megan foot is slowly making progress still there but I feel like it's runnable
8:27 agv pace
hiit
|
| Kinvara 5 Pink Miles: 6.10 |
| |
| | 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 |
| Spin class then swam 1200 meters 6x50 @ :59-1:00
|
| | 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 Marie and some with Jenn and Cami.
hiit
yoga class
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| Ran 8 miles on the trails with Janae and her friend then did yoga. Took my daughter to school then did spin class and finished with 2 more on the treadmill. Foot feels good I could feel it slightly on the downhill but it didn't hurt on the last 2 treadmill miles:)
|
| Kinvara 5 Pink Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Morning bike ride to top of south fork, 31 miles very nice morning.
|
| | 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
|
| | 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 |
| Ugg
| |
|
| | 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 |
| Up the canyon with Rebecca and Melanie. Body is not liking the running hips and hammy hurts
| |
|
| | 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 then 8 min of 1 min plank then 1 min bridge
|
| | 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 |
| Very tired, I've been working 2 jobs doing 8-10 hours if massage and I'm beat! This will end tomorrow and I'll just be massaging at one office and hopefully won't be as tired next week.
| |
| |
| | 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 |
| 12 miles of feeling like I was never a runner and hip/hammy pain that is so frustrating! Went up to south fork and ran back to Rebecca's house. Today was hard and made me not want to do SGM:(
1:34/7:50
| |
|
| | 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
another crazy busy work week, I thought it wasn't going to be but the doc I was filling in for still needs me so now more week of lots of massaging and not a lot of exercising
|
| | 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 |
| Super easy run by myself, 8:53 avg pace.
HIIT
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Met and ran with Melaine, Rebecca and Marie were there the 1st little bit. Was tired starting out but felt somewhat decent, ran the Murdock C. 8:09 avg pace
melanie has me talked into running SG this year "for fun" no time goals and just not care when we come in, while that is hard for me to do that is all I will be able to do. So a watch less marathon:)
| |
|
| | 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 |
| Work all day, soccer game (he won, scored 3 goals) ending the day with teaching yoga to a bunch of giggly teenagers
|
| | 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 |
| Did my long run with Rebecca and Janae, really liking my new Hoka's. Felt ok on the run still tried but was doable. 8:22 avg from garmin
hiit
| |
|
| | 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 and spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| I went to a PT named Mike Bond last night, best work I have ever had done before. He is good! Felt better than I have in a long time. I've had a hard time lately with getting a good breath in, he released my diaphragm and my breathing felt so much better. SI's and hammy felt good to, very excited!
|
| Kinvara 5 Pink Miles: 7.50 |
|
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| Easy with the Orem girls
| |
|
| | 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 |
| Early run by myself felt good the first 5 then could feel it. Hills feel hard and that makes me scared to run SG
8:29 avg pace
Hiit core 35 mins
| |
|
| | 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 amanda 8:28 avg pace
hiit
| |
|
| | 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 and spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Made it 20 miles felt good with minimal pain:) not very fast but now I feel better running a marathon in 2 weeks. Went up the canyon with Janae and Melanie
2:44/8:13
| |
| |
| | 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
|
| | 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 Melody
|
| Kinvara 5 Pink Miles: 6.00 |
|
| | 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 miles
hiit
| |
|
| | 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
|
| | 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 Janae up/down the canyon.
hiit
| |
|
| | 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 and spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Ran down AF canyon to AF high via the old course. Felt good and was a little confident booster for SG next week. Felt in control and fairly easy for the run.
1:33:27/7:11
| |
| |
| | 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
|
| | 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 the Orem girls. I guess I'll do a small taper this week for the marathon, this will be the shortest training cycle that I have ever done for a marathon. Probably not the smartest but I have no goals just to finish.
| |
| |
| | 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 with the Orem gals
hiit
|
| Kinvara 5 Pink Miles: 5.00 |
|
| | 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 |
| Yoga
5 miles in the evening, I've been feeling really tired with a horrible headache.
|
| Kinvara 5 Pink Miles: 5.00 |
|
| | Race: |
St. George Marathon #10 (#28) (26.2 Miles) 03:37:10 | | 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 |
| I did this race knowing I was not going to PR or have a great race. I did this race just wanting to get my 10 year in and not injure myself in the process. Of course you always hope for some kind if miracle and maybe be able to pull off something great. But that was not in the cards for today. Melaine and myself had said we would run together and just have fun. I ran without a watch so I wouldn't be worrie about how fast or slow I was going. The uphill is what really was my undoing in this race, by the Winchester hills I was done and was really starting to suffer. My GI system was a mess and by bowels started to wrench at mile 6 so I spent a good 10 minutes in port-o-potties along the course. Made it to the half in 1:40 then had a 5 minute bathroom stop and decided then this was just going to be a race to finish. Melaine kept me going, she was my angle:) then we cought up to Daineille who was having a really hard time, we picked her up and all finished together. A little bit ironic because we all drove down together.
| |
| |
| | 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 am going to try a couple new things when I get back to training. One is the 80/20 concept by Matt Fitzgerald. I've always believed and tried to follow the easy days easy and hard days hard but I like how he does it. I also want to forget about mileage and just go for time ( this one will be hard because I love tracking my miles). I also want to race watch less more, or at least Garminless. I really hope I can get on top of my life and health so I can race well next year.
| |
| | 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 |
| Spin class. I have been dealing with extreme adrenal fatigue, for this reason I will be taking it super easy until I feel better
lunch time hike with Cole and Brune. Poor mr brune is getting old and he had a hard time. Only because he found a ball that kept going down the mountain and he would chase it straight down super steep stuff and have to get back up. He wouldn't listen to me. Finally he left the ball, but he sounded like he was on deaths door. I felt really bad, luckily we made it back and he got a drink. He'll be wiped out for days. We went 2.6 miles and climbed 900 feet
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 7.50 |
| I could not resist this beautiful fall weather. So I went out for an easy bike ride up the canyon. Perfect absolutely perfect, makes me smile. 20 miles
morning yoga class
|
| | 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 then a 3 mile hike with my buddy Cole. I could live in fall forever! I wish it would last longer, like all winter long
|
| | 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
|
| | 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 |
| Week of really easy running
Really easy trail run, keeping my heart rate down. I really want to do the 80/20 thing. 80% really easy and 20% really hard. Need to get a heart rate monitor so I can sure I'm doing it right. Beautiful day on the trails:)
| |
| |
| | 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 |
| HiiT then 30 mins elliptical with HR 104-108. Resting HR 51-59
|
| | 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 |
| Spin class keeping the heart rate between 120-130 then ran slow on the treadmill keeping the hr 130-136 hung out at a 9:20 pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.60 | 0.00 | 0.00 | 0.00 | 0.00 | 9.60 |
| Tons of run easy trail running with Janae and Rachelle, loved every minute of it.
Hiit
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.80 | 0.00 | 0.00 | 0.00 | 0.00 | 13.80 |
| Had a very good trail run with a bunch of lovely ladies. 90% on dirt and did 1900 feet of climbing.Best time ever
HIIT with the hubby
|
| Brooks Pure Grit Miles: 13.80 |
| |
| | 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
|
| | 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 |
| Awesomeness up in the trails
| |
|
| | 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 |
| Sore behind my left knee so I didn't run today
hiit
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| Was late to spin so only got 40 mins, kept HR 120-130 then went on the treadmill to see what my heart rate is at what pace. I find that my HR doesn't climb all that quickly when I bring the pace down but I have to go about a 9mm to have it stay in zone 1 below a 133 but I can bump it up 2 on the speed and it only raises 2-3 beats I did this holding each time for a min and was able to get down to a 7mm and be 158-160 so zone 4range. I do feel way out of shape. But gives me something to work off of. I can't wait til my zone 1 and 2 are faster.
8:40 avg
taught HiiT and yoga to about 50 teenager it was fun
| |
| |
| | 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 |
| Run with Amanda and Rebecca. It is hard to keep it "easy" while it didn't feel hard and we were talking the entire time my HR was higher than I wanted. But you can do that 20% of the time:)
8:29 avg pace 145 avg HR
hiit
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 5.00 | 15.00 |
| 3 days in a row, that hasn't happen in forever:) my foot is finally filling good, still little aches here and there but about 90-95% I got bio-puncher done on Tuesday and I think that did the trick. My knee is still a bit wonky but that is no biggie. I did my long run today because Gauge is testing for his black belt tomorrow morning. 10 lovely super easy miles with Janae in the MUrock canal. We saw some super cool shooting stars. Then I did yoga and went to spin. Feel good, my fatigue I was feeling tha past 6 weeks is subsiding, it is a wonder what taking good supplements will do for you and 8 hours if consistent sleep.
9:00 avg pace /138 avg HR
| |
| |
| | 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 have started a kind of 30 day cleanse/restart called the whole 30. It is basically Paleo eating. I need a good reset with my eating so here I go.
day 1 wanted to snack that is hard for me not to do.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| Car battery was dead when I went to go to spin class so I was late. Had to finish up on the spin bikes downs stairs. Avg HR for bike 113. Then ran on the mill for 6 miles. 54 min/138 avg hr did the last mile 7:50/157.
Day 2 and feeling good
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile hilly route. 8:40/150
hiit
day 3 of the Whole 30. Feel good but I feel tired running, I'm sure it's lack of carbs
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 | 9.00 |
| Day 4 of Whole 30
went to spin, endurance ride 111 avg HR
then ran in the treadmill for 3 mile 8:59/132
|
| Kinvara 5 Pink Miles: 3.00 |
| |
| | 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 |
| Met Melanie and her trail buddies and did trail 51, just under 2000 feet of climbing. Another gorgeous day with warm sunshine. I wish this could last forever.
day 5
|
| Brooks Pure Grit Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Yoga and spin
|
| | 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 |
| 12 very tired miles in the canyon with Janae. Felt awful yesterday, I don't know if I will last 30 days in this diet. I felt very dizzy, snacking is very neccessary for me. I think I can stick to it but just have to put in some snacks. We will see, I really just wanted to get the sugar out and cut the cravings which I have and feel so much better. But it's hard to workout a lot.
8:28/148
day 7
| |
|
| | 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 |
| Fun trail 51 run with Melanie. It was snowing up high, eekkkk I'm not ready for that.
|
| Brooks Pure Grit Miles: 8.50 |
| |
| | 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 |
| Day 10 blah
running with pain as always, left hammy/adductor behind my knee is hurting. It's always something nothing new. Hills
8:42/152
HIIT
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 5.00 | 12.30 |
| It's crazy the difference one day makes. I did some digging in my legs and today they didn't hurt, I had an aditude adjustment and I am feeling good on this whole30 finally not dizzy. My plan was spin and 4 miles with 2x1 miles going off HR. Did spin then drove down to center st and ran up the canyon. I turned and did 2x1 mile with about a 2 min rest just until my heart rate recovered. Both were 6:40 with an avg HR of 163 and 164. I didn't look at pace and just heart rate. Then I did 4 short sprints at 5:45 pace.
58:02/7:58/150
day11 of Whole30
|
| Kinvara 5 Pink Miles: 7.30 |
| |
| | 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 miles felt pretty decent for the day after speed
8:21 avg pace
hiit
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Only yoga, Jade is sick so I brought her to the doctor. Her chest X-Ray looked bad so they want her in the hospital. I don't think she needs to be, I have seen her so much worse. I am really stuck between a rock and a hard place. They think you are crazy if you want to deal with things at home. We are not dealing with her normal doctor, so frustrating.
|
| | 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 |
| Fun times on the trails:) 9:15/144
day 14 my stomach is still a mess but feeling good other wise.
|
| Brooks Pure Grit Miles: 12.00 |
|
| | 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 and sock monkeys
|
| | 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 |
| Day 16 of Whole30 and I feel good lots of energy but still having stomach woo's
very windy outside this morning so I went and ran on the treadmill.
8:37/145
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 3.00 | 0.00 | 0.00 | 10.20 |
| 10+ miles in the beautiful sunshine. Did 3 downhill mile repeats, I'm not where I want to be but I have plenty of time to get there. Did TV 6:15/156, RC 6:17/162, and MTC 6:12/157. Need my quad streghth to come back but like I said I have time. Then ran back to my car. Good run
1:24:10/8:13/149
hiit before running
|
| Kinvara 5 Pink Miles: 10.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.75 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
| Easy miles on the MC with Janae and Amanda.
8:25/143
day 18 of whole30 and feeling fabulous full of energy, headaches less and sleeping great. Also my stomach has finally good, not bloated and gassy like I was.
| |
|
| | 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 |
| HIIT core then easy run with Marie after kids went to school. Down right cold today, I miss our perfect fall we were having
8:29/140
|
| Kinvara 5 Pink Miles: 7.60 |
|
| | 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 and spin
day 20 of the Whole30 and feeling great. I can't believe how good I feel, depression is gone,server headaches gone, all day tiredness gone, moodyness gone, sugar craving gone, I now crave sweet potatoes, squash, and healthy fats, the rash I've had in my neck for a year+ is gone, pain levels are going down. I may never go back to eating non- Paleo it's hard but I love the way I feel.
A sample of my day
early if I exersice- banana or date energy balls or my homemade citrus date coconut oil fuel.
breakfast-either a green smoothie or eggs and veggies this morning I had eggs in a red pepper and left over acorn squash.
Lunch- most of the time it's left overs from dinner or I cook some fish and sautée a sweet potato and put it on a bed of greens with avocado and lots of other veggies.
Dinner- last night I made curried shrimp that my kids love, asparagus sautéed in olive oil with salt and lemon pepper and acorn squash
anyway I feel great!
| |
| | 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 |
| 15 tired mile down in Salem. It was a blizzard by the time we finished.
2:02/8:11/152
| |
|
| | 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 22 of whole30
yoga and sock monkeys again:)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.10 | 0.00 | 0.00 | 0.00 | 6.00 | 14.10 |
| Ran an easy 5 with Rebecca early, 8:18/146. Then went to spin after the kids went to school, hard effort. Then a treadmill 5k in 23:10/7:28, started at an 8mm then bumped it down every .2-.25 finishing all out the last .1. Felt good surprisingly
|
| Kinvara 5 Pink Miles: 3.10 | Hoka Pink Miles: 5.00 |
|
| | 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 |
| Day 24
Easy run with Rebecca 8:32/134 feeling good. I feel like my fitness is coming back:)
new HIIT workout 3x50 secs each
step up knee lift with a shoulder press
jump back with spider jump up
jump lunge to jump squat
biceps rounds
tri dip touch
plank
Yoga class
| |
| |
| | 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 up the canyon while cole was in school. Easy up then turned and did 2 mile (6:44/155, 6:43/155) then half mile back up then 1 mile 5k effort @6:29/150 felt good and in control for this.
1:18:48/7:53/148
|
| Kinvara 5 Pink 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 |
| HIIT core then an easy 7 just under an hour on the treadmill
day 26 and goin strong, I love the way I feel so I plan on continuing Paleo past the 30 days and highly recommend the Whole30 challenge. You never know until you try:)
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Yoga and spin
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.40 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
| Easy run on the MC with Janae. We stopped and talk a lot.
8:19/147
| |
|
| | 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 29 of whole30 wow that went by fast, feeling good. I will continue with keeping grains, soy, most legumes, and sugar out of my diet, I will try a little raw dairy to see if I handle it. I love cheese and hope that I can have a little here and there.
yoga
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.80 | 0.00 | 0.00 | 0.00 | 4.00 | 11.80 |
| Slick roads so I went inside on the treadmill, ran for and hour doing 5,4,3,2,1 mins @6:40 pace. Felt good
day 30!
40 mins of biking on my trainer
|
| Kinvara 5 Pink Miles: 7.80 |
|
| | 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 up the canyon with Janae. 8:26/137
hiit
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| Easy run with Rebecca and Marie.
8:21/134
went to a new chiro named Dr Bennett, Janae recommended him. He is different than most and rebalnces different nerve/enegery pathways. Seems good
half marathon in the morning, oh boy I'm in for it.
| |
|
| | Race: |
Thankful 13 (13.1 Miles) 01:33:03, Place overall: 7, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 13.10 | 0.00 | 0.00 | 13.60 |
| Better than expected, details later
eating paleo I was nervous about having enough energy to finish a half, I didn't have any time goals but I really wanted to be under 1:35. I have been feeling better and figuring out what works for me eating wise. I had a medium sweet potato and a bowl of sliced banana, hemp milk, broken up cashew cookie Lara bar, and chia seeds with a little drizzle of honey (2 1/2 hours before). Right before the race I had a direct fuel bite and a swallow of 5 hour energy. I only had water durning the race and felt no crash durning the race. This was amazing. My goal for the race is to push and keep my HR in the 150's and just hope I could hold on for 13 miles.
I only warmed up about a half mile, and it was colder than I thought it was but still stripped down to my singlet with arm warmers and knee length capris. I was chilly but felt fine durning the race. I really expected to crash and burn starting out at the pace I did, but I was able to catch a group of girls and stick right behind them. This helped me a ton and was able to pass one and not fall apart for her to pass me back:) I love when you have a good race.
The course I a loop of sorts with a few rollers but mostly flat. A net elevation gain of 85ft. Splits from garmin (mine was a little off).
1- 6:59 down hill in this mile that we would have to come back up at the end. Was glad I over heard some guys say we have to run back up this at the end so I was mentally prepared.
2-6:57
3-7:12
4-6:57
5-6:58
6-7:11 long boring road
7-7:01
8-7:08
9-7:13
10-7:18
11-6:40
12-7:45 up hill mile
13-7:00
.1-:45 (6:49)
average heart rate 158
dont remeber a lot of details just that I liked most of the course on the JRP and that I latched on to Amber G and she helped me focus and run strong.
i didn't cool down and had to hurry home to get food made for Thanksgiving dinner.
| |
| |
| | 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
|
| | 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 |
| Very warm morning (50 degrees) perfect for a run:) meet Mac, Jenn, and Rachelle down in SF for an easy run around the river bottoms. Legs were a little tired from the race but not terrible. 8:08/155
HiiT
| |
|
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 5.00 | 12.00 |
| Went to the gym and did 30 mins on the TM (3.6) then spin then TM for 26 mins (3.4)
8:05 avg pace
|
| Kinvara 5 Pink Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles early with Rebecca, her little dog Tucker, Amanda, and Megan felt good.
8:10/138
HiiT
yoga class, was very good
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy run on the Murdock C with Janae and Amanda. Warm this morning with a light rain on the way back. I wish we could have a winter like this. Rain with mild temps and lots of snow in the mountains. Then I can train for Boston and the skiers can have their snow:)
8:02/143
oblique hiit 60/10 2x
bicycle crunch
bridge with alternating leg lift
russian twist
sqaut
lying down oblique twist
pulse lunge r/l
ax chopper r/l
sissy squat
oblique sit up
| |
|
| | 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 with Marie and ran 5 with her then I went and did a workout, I felt tired from my period I'm sure. Did 2 mile tempo on flat and then an 800 and 2x400 and was just struggling so I decided to be done. Times 6:38, 6:39, 3:06, 1:32, 1:31. Track was the hardest I am not use to the 6 min pace. I love to be able to run in the day sometimes, it was warm and some sunshine came out towards the end.
1:24:21/7:40/142
hiit
|
| Kinvara 5 Pink Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Yoga and spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Met the speedy crew and ran up/down the canyon. I was tired and was behind after the first 3 miles but it give me something to work towards:)
7:33/141
| |
|
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 5.00 | 12.50 |
| Spinning intervals then an easy run in the sunshine makes me happy :)
felt great and the pace felt easy
8:10/141
| |
| |
| | 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 |
| Met Rebecca and Amanda for downhill mile repeats... WU 2 miles then TV-6:06/144, TV flatter 6:09/152, RC 6:05/149 felt good on these and was about 10 sec faster than a couple weeks ago:)
1:02:11/7:48/141
HiiT x4
yoga and some foam rolling
|
| Kinvara 5 Pink Miles: 8.00 |
|
| | 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 |
| 7 lovely miles with Janae, Amanda, and Megan. Just nice and easy, not sore from yesterday just a little tired but not bad. Up at primary's for the day.
8:37/131
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Easy miles with Rebecca 8:11 avg pace.I'm kinda disappointed in the hoka Clifton's, while I love the shoe the bottoms have already worn completely down. I think a shoe should at least last 500 miles, I haven't even made it to 400 yet.
HiiT
found out yesterday that Jade has a huge ovarian cyst that will have to be removed sometime in Januray
| |
| |
| | 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 |
| Yoga then some very awesome, warm trail miles with Janae. Trail 51 in 1:20 and almost 1900 ft of climbing
|
| Brooks Pure Grit Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.20 | 0.00 | 0.00 | 0.00 | 0.00 | 13.20 |
| Up and down hobble with the south town ladies. I was tired from climbing yesterday.
8:07/153
| |
|
| | 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 and some quilt making
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 5.00 | 12.00 |
| Spin then the mill easy pace. 8:17 avg
this marks the start of my Boston training, 9 weeks of base building, 7 weeks of peak training, and a 2 week taper=18 weeks til Boston. Smart 80/20 training to stay healthy. 1 speeds day, one hill day and a long run with some filler miles and spinning. I will alternate between aided mile repeats, 5mile flat tempo, 800, and a progressive run hopefully I can do them in the same courses (weather permitting) other wise speed will be in the mill.
127 days till Boston
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 4.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Today was one of those hard running days, I wanted a 5 mile tempo @ 6:40-6:50 on a flat course. I ended up with a 4 miles dead legged tempo @ 6:58 avg pace. Geez but I have a starting point and this is just the beginning.
hiit legs and core
yoga class
|
| Kinvara 5 Pink Miles: 8.20 |
| |
| | 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 |
| Nice easy water tower trail run with Janae
8:41/143
| |
|
| | 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 with my girls
8:22/133
hiit
| |
|
| | 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 |
| 123 days til Boston
yoga and spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 5.00 | 20.00 |
| Hodge podge Christmas run from kneaders. Started on my own and ended on my own... Ran with many different people in between. Felt decent 7:46 avg pace/150
hiit
PM met MichelleL at the gym and did the elliptical, she is in town and injured so she can't run.
| |
|
| | 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
|
| | 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 on the TM 8:15 avg pace
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.40 | 0.00 | 0.00 | 2.70 | 0.00 | 9.10 |
| Went and ran on the TM did 3x3 min@6:00 and 4x1:30 min@5:50 then ran between 7:20-8. 7:28 avg pace
hiit
|
| Kinvara 5 Pink Miles: 9.10 |
|
| | 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 |
| Easy recovery run first half with Marie and then by myself. Nice morning merry Christmas Eve:)
8:19 avg
| |
|
| | 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 |
| 117 days
Merry Christmas to all my blogging friends
day off-nothing-nada
nothing better than a white Christmas:)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Slow snowy miles 8:50 avg
yoga
|
| Brooks Pure Grit Miles: 7.50 |
|
| | Race: |
San Diego Holiday half (13.1 Miles) 01:32:48 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.90 | 0.00 | 13.10 | 0.00 | 0.00 | 14.00 |
| Legs never felt it but had a good time.
this race was actually on Sunday but I wanted the mileage for the previous week. Drove down to Cali on sat 12+ hours with Gauge being car sick and puking about 20 times, poor kids was completely wiped out. My butt and hammy where extremely tight and bothered me the entire race
| |
|
| | 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 |
| Race and San Diego zoo wild animal park. Love this place
|
| | 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 |
| Lego land with everyone else in America, crazy busy!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 wonderful miles along the beach 2 of it in the wet sand. Such a nice morning in San Diego. Sea world one of my favorite places to go!!
8:24/137
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.70 | 0.00 | 0.00 | 0.00 | 0.00 | 10.70 |
| Super windy and rainy so I opted for the hotel TM that was super getto. Felt good so I did a couple 10 min progressions and the some 30/30 on offs.
1:17/7:18 avg
110 days until the big B
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1637.70 | 142.80 | 91.10 | 30.05 | 763.00 | 2664.65 |
|
| Kinvara 4 Miles: 80.95 | Kinvara 3 Blue Miles: 59.80 | Saucony Kinvara Pink And Green Miles: 399.05 | Asics Gel Lytes Miles: 59.70 | Saucony Progrid 5 Miles: 33.70 | Saucony Kinvara Pink Laces Miles: 383.35 | Brooks Pure Grit Miles: 110.10 | Kinvara 5 Pink Miles: 253.20 | Altra Torin Miles: 35.90 | Hoka Pink Miles: 488.10 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|