Fuel SMART,Train HARD, Run FAST.

Week starting Mar 17, 2013

15% off for Fast Running Blog members at St. George Running Center!

Location:

Cottonwood Heights,UT,USA

Member Since:

May 18, 2011

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

Personal Records

Aided

5k-17:01 (Halloween Half 2011)

10K-36:06 (Halloween Half 2011)

Half- 1:22 (Halloween Half/Des News/HC 2011/2013)

30k- 2:06:49 (SGM 2013)

Marathon- 3:07:18 (TOU 2011)

Unaided and (some) outdated!

400M- 1:03 (HS 2000)

800M-2:23 (HS 2000)

1500M- 4:45 (USU 2001)

3000M- 10:33 (USU 2001)

3200M- 11:24 (HS 2000)

5k- 18:10 (USU 2001)

10k-39:36 (Classic 2013)

30k- 2:09:16 (WRC 2012)

50 miler- 9:46:43 (TNF 2015)

Short-Term Running Goals:

2019 Tenitive Race Schedule

4/15 Boston Marathon

7/24 Deseret News 10k

Long-Term Running Goals:

I love training with others both on road and trail. I also find benefits of running solo when I need to focus and regroup.

Fun fact: Although I prefer to run outside, I don't mind the treadmill for pace accountability and for the blind assumption that I can run really fast. I have a lot of secret treadmill PR's at 0% incline:)

Personal:

Headsweats 25% off code: Summers_running

I am a Mormon

I am married to a supportive and driven husband. Together we enjoy geocaching, hiking, camping, reading and playing games with our three rambunctious children.

Aside from running, I am a homemaker and a Mental Health Therapist. Running has given me the ability to better concert my energies between my family, faith and friends.

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
25.50	1.00	8.00	0.50	35.00

Nike Zoom Miles: 2.50	Hot Pink Kinvara Miles: 32.50

Mon, Mar 18, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.50	0.00	0.00	0.00	2.50

I planned to sleep in today due to feeling overly tired for the past week....but sat in bed with nothing to do at 6:00am. Dang the internal clock. So I put on my running shoes and jogged around the neighborhood with my dog.

Nike Zoom Miles: 2.50

Comments(1)

Tue, Mar 19, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	1.00	3.00	0.50	7.50

6:00 am: TM hill work. 5 mins@ 15% incline then 30 mins of altering inclines ranging 4-9%. Last mile at marathon pace. I was pretty tired by the end.

12x3 clock sit ups

front and side planks

push ups

Hot Pink Kinvara Miles: 7.50

Comments(10)

Thu, Mar 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	5.00	0.00	10.00

1.5 warm-up on elliptical on level 10. Jumped on the TM for a quick 1. 5 on TM to test tempo pace, then straight into tempo.

5 mile progressive tempo @ 6:15AP, with varying grades. 6:39 (1.5%), 6:31 (1%), 6:18 (.5%), 5:53(0%), 5:54 (-1.5%) and .1 (:30). Last 5k in 18:37.

I was more tired for the first mile, but each mile after I felt better and better. Finished feeling really good and tempted to do a 10k, but knew it would wipe me out if I did, and the goal was to finish with more in the tank. More than the times, I'm pleased with how I felt at the end of the workout!

I needed to get more miles, so ran a few more after the tempo for a total of 9 @ ~6:58AP.

1 mile with dog later on.

Hot Pink Kinvara Miles: 10.00

Comments(9)

Sat, Mar 23, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	0.00	0.00	15.00

Long run with Kam and Andy. It was nice to find company for today's long run. I especially appreciated the free sports psychology session. Thanks!

Hot Pink Kinvara Miles: 15.00

Comments(4)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
25.50	1.00	8.00	0.50	35.00

Nike Zoom Miles: 2.50	Hot Pink Kinvara Miles: 32.50

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