| 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Unaided and (some) outdated!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: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 107.30 | 8.00 | 18.10 | 4.50 | 137.90 |
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| Brooks Ravenna 2 Miles: 34.65 | Nike Zoom Miles: 10.50 | Hot Pink Kinvara Miles: 82.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.00 | 4.00 | 1.00 | 13.50 |
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5:30 AM- 13.5 mile long run. Ran down Main and used the turnaround point to pick up the pace. Felt comfortable until the last 2 miles uphill when pace was more difficult to keep. Last mile in 7:09 uphill and my HR was at 95%! I was happy to with that result. I forgot to stop my watch for a bathroom break at mile 2, otherwise, AP @ ~8:00 there,7:28 back. The course is a roller coaster, I can't decide if it is more uphill there or back. My effort was definatly more there on the way back. I'll have to garmin it or make out a "race map" since its a run I do often. My right hamstring and glut are tight. Next two days off to work and back at it on Monday. |
| Brooks Ravenna 2 Miles: 13.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 2.00 | 5.00 |
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Incline @ 1%, 10X60 secs @ 5:27, 5:27, 5:27, 5:27. 5:27, 5:17, 5:12. 5:07, 5:00, 5:00. (5:17 AP)
60 seconds jog rest (90 seconds for last 4). Met 97% of max HR on final interval at 205 bpm.
Felt good today. These felt much better than they did 3 weeks ago. I also love my new Kinvara's. I think I'll wear them for more than just speed! | |
| | Comments(17) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Started getting body aches yesterday, so took the day off. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I think my body is trying to decide if it wants to completely betray me or not. Last night I felt like I was on the borderline of getting the flu, decided to take another day off to recoup today. I feel like my entire right side from the neck down has been beat with a bat. My left side...nothing. I had a full night sleep and then another 2 hour nap. I think the last time I took a nap, especially one that long was when I was still sucking bottles. It was nice. I had one more speed session planned this week (8x800) but might have to do next week and let this be my low mileage week after all. Easy runs with a longer run on Saturday. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins elliptical, 4 miles. Pulled a muscle in my shoulder/upper back during speed work on Monday. Easy week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Elliptical warm-up and easy TM miles. 30 mins of core work with some stretches and PT exercises. Anyone who wants to come...I'm meeting up with Angie and Kam for 10+ miles in Farmington, tomorrow morning at 7:00. Meet in front of Harmon's. |
| Hot Pink Kinvara Miles: 3.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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Well this week was near pointless. My body finally gave out. I knew I was bordering illness this entire week. I played with fire today thinking I could bounce back with a longer run today. I took the week very easy but I guess it was too much, too fast. It was perfect conditions today with great company. I met up with Angie B and her friend Alyssa, in Farmington. We planned to go 10-14. I made it it 9.5. First 2 miles were slower then "eased" into 7:31 AP. Angie and Alyssa ran great. The effort felt harder than usual for me. By the time I got home, I knew I had done it. No energy, labored breathing (just getting up from the couch :), chills and hot flashes with an array other issues. Today, I am especially glad to be married to a Urologist. Next week I planned to transition from speed to stamina workouts. Hopefully not another down week in the forecast! Pitty party leave comments below.
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| Hot Pink Kinvara Miles: 9.50 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| The weekend was a bugger so I didn't do anything too crazy as far as running goes. XT for 90 mins.ADD gym day. Elliptical- 10 mins @ 18 incline Stair climber-15 mins on aerobic setting, 84 flights TM-1 mile @8:20 Row machine- 5 mins free row, varying arms. Bosu ball with 10 lb weights-100 squats with arm variations, 60 one leg squats each, 15 pushups. Medicine ball- planks with knee to ball x 20 1 mile walk with dog at home. |
| Brooks Ravenna 2 Miles: 1.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 1.00 | 2.10 | 0.00 | 12.25 |
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Early run on Davis. Picked up the the last few miles for a progressive 5k in 20:04 @ 6:49 up, 6:31 rolling, 6:08 down, 5:52 flat (.10). A few short pauses at intersections, but was able to pick up speed again quickly.The faster paces felt fine, I was less energized for the "easy" miles. My stamina needs help, but I could tell my speed from the earlier weeks made the effort in the 5k much easier. PM: 1.5 mile hike |
| Hot Pink Kinvara Miles: 10.75 |
| | Comments(15) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Hike/jog miles up Firebreak Trail. I found a deer leg freshly broken from the knee down. Otherwise, it was uneventful. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
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I ate and slept poorly,therefore, I ran and felt poorly. 1 min on and off x6 @ 6:00, 6:00, 6:00, 5:52, 5:46, 5:42. Oh yeah, I did this on .5 incline by accident! That means I will totally be in shape, by accident. On the positive side, it was Pi day at work (3.14) with lots of pie eating. I foresee history repeating itself for tomorrow's run.
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| Hot Pink Kinvara Miles: 4.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
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| Brooks Ravenna 2 Miles: 6.15 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles on Legacy with Kam and Allie. 7:50 AP. We met at Pages Lane and ran to Harmon's for some pumpkin cookies. Good run. Kam brought Allie the ultimate Moose trophy to complete her collection from winning TOU for so many years. We have all decided it is time for her to buy a cabin to keep them all in. 
Kam was in the picture too, can you see his hair in the left corner? |
| Hot Pink Kinvara Miles: 12.00 |
| | Comments(5) |
| | 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. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 3.00 | 0.50 | 7.50 |
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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
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| Hot Pink Kinvara Miles: 7.50 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
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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.
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| Hot Pink Kinvara Miles: 10.00 |
| | Comments(9) |
| | 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) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| .Today needed to be a tempo day due to starting another work week on Thursday and needing to move up my long run to Friday. I can't wait for June to roll around when I will only have to work one weekend a month in addition to other weekdays. Come on June! Today's workout was just okay. I felt much more tired than usual. I'm usually more of a slacker on the weekends with my diet and sleep. Saturday's long run wore me out too. It didn't help that I stayed up late playing Words with Friends with Burt. He's such a cheater. 4 mile wu 4 mile tempo @ 6:46, 6:44, 6;40, 6:30 ( 60 sec. water stop after first mile) 1 mile cd HRmax @ <95% (98 bpm@ 30secs) My HR indicates my fatigue pretty accurately. I should start wearing my monitor again to dictate my workouts/paces. My max usually sits on the high end for women my age. In college I was maxing at 215 when it should have been around 195. Maybe I'll be one of those people who collapses at a marathon finish line from a heart attack. Hopefully that's the case when I'm 99. |
| Brooks Ravenna 2 Miles: 9.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6:00AM- 6 miles on 400. | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
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5:00 AM- 16 miles (7:30 AP) with last 5 miles close to mp (6:49, 6:49, 6:44, 6:40, 6:30). I realized this was similar to Monday's tempo workout, except this time I ran a 10 mile warm up and ran an extra mile tempo. I also felt a ton better today than Monday. Small aches...left knee was bothersome from mile 2, then my left arch started to act up from 5 on. Also, my left toe feels like it is going to fall off. Nothing too big of a deal. Record time getting showered and ready in 15 mins before work!
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| Brooks Ravenna 2 Miles: 5.00 | Hot Pink Kinvara Miles: 11.00 |
| | Comments(15) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Easy miles with ab work. Legs are tired. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 107.30 | 8.00 | 18.10 | 4.50 | 137.90 |
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| Brooks Ravenna 2 Miles: 34.65 | Nike Zoom Miles: 10.50 | Hot Pink Kinvara Miles: 82.75 |
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