| 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Unaided and (some) outdated!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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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 814.23 | 76.60 | 144.65 | 36.30 | 1071.78 |
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| Brooks Ravenna 2 Miles: 83.00 | Saucony Kinvara Miles: 203.10 | Saucony Pro Grid Miles: 107.13 | Mizzuno Nexus 5 Miles: 183.00 | Brooks Ravenna 2 Miles: 262.40 | Nike Zoom Miles: 39.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| The start of the new year means back to work. It seems that most of my "New Years Resolutions" are focused around running- mostly times this year. I am excited to see what the year holds for me. Today I went to the gym and ran some short intervals, 8x200m at 5:00 pace with 200m jog inbetween. 4 miles total. Afterwards did 15 mins easy on the elliptical. |
| Brooks Ravenna 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 5.00 | 0.00 | 9.00 |
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Today I ran in my new hot pink running skirt and
loved it! I may be converted over to skirts. 
Today's workout was on my home treadmill. After a
1.5 mile warm-up, I planned to run 5 miles at 7:00 pace. After the first mile I
felt pretty good so I increased the pace. When I got to 5 miles I still felt
good so I decided to make it a 10k. Ran the last mile in 5:50 and finished 6.2
miles in 40:50. I was surprised how well I felt and that makes me excited! I hope
to take off 3 minutes off that pace this year. I have never really focused on
the 10k, so I have some room for improvement in the PR area. Today was a good
bench mark to see where I am at.
Although a good run, it came at a high price. The
last few minutes of my workout, my 21 month old pushed over the barrier I
created to barricade the treadmill and he went flying. He has two large
bloody goose eggs on each side of his forehead:( Did I mention I stepped on him
and didn't get a scratch on me? Waaaaahhhh!!!
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| Saucony Kinvara Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Today's workout: 30 minutes of spin class 15 min elliptical 10 row maching 3 miles of run/walk with hills and stroller 15 minutes in steam room:) |
| Brooks Ravenna 2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Motivation is lacking, I really don't feel like running. Procrastinated all day and drug myself to the treadmill then decided to do something different. Did 30 minutes of alternating stairs and high knees on small tramp. Need to stop being a Fatty McButter pants and get running! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| 1 mile warm up with 6 miles at 7:34 pace with incline ranging from .5-3% incline. Averaged 1% however. Towards the end did 2x200 at 6:00 with 5% incline. Jogged 400 between each at 7:30 pace. Then did 2x200 at 5:50 with 400 jog and incline at .5%. Need to get my legs moving fast again. Felt fine, except for the incline was more challenging with the faster pace 200's. |
| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| Started off with bigger plans than what actually took place, but glad for the effort. I started my warm up and felt tight off the get go with a side ache. Surly it would pass after a good warm up. After .5 I wanted to quit:) Made it to 1.5 warm up then made myself start the intervals. Plan was 3 mile repeats at 5k pace. I did the first in 5:52. Felt pretty tired, but always do after the first and the rest are usually better. 800 jog in between with a quick water break. Jumped on for the second one and did it in 5:49. That one was harder. I was even tighter than before and my side ache was unrelentless. So, taking a lesson from my body, I ditched the last one and never looked back. I'm assuming the tightness is from being the first week of speed work. Next week will be better. I have definitely lost some fitness over the past two months, which I expected. Can't go against the laws of this sport. You reap what you sow, sometimes that is good, sometimes not so much. I'd like to work up to 5 mile repeats before next months race. We'll see if I can make it through at least 3 next time. Happy Running |
| Saucony Kinvara Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Good run with
Andy and
Kam early this morning. COLD and icy but felt good to get out. I had to cut my run a little shorter due to needing to get back. Finished at home with some strides.
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| Brooks Ravenna 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Woke up extra early this morning in hopes to beat
the snow. Only snowed for last mile but lots of stop and go with icy patches
and slowing and stopping for traffic. It was sort of unreal this early in the
morning, but there was no getting around the ice.
I wanted to do some slightly faster miles so ran on
Davis due to the smaller rollers, but hindsight, the stop and go was worse than
if I would have just endured the hills on Main. Tried to average around 7:00 AP
but got off with the frequent obstacles- regardless happy about effort and felt
great today. 10 total, with 1 mile warm up and down. Overall AP at 7:13. For my
records.. splits were 7:38, 7:23, 7:31, 7:31, 7:08, 7:11, 7:00, 6:30. |
| Saucony Pro Grid Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 mile run, 3 mile elliptical, 2 mile bike. Hopefully 8-10 miles tonight if Steve can get off before dark. |
| Brooks Ravenna 2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.33 | 0.00 | 3.00 | 0.00 | 11.33 |
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The weather was awesome today! I was confused with all the hype about the winter storm warning that never occured, except in a few canyon areas. When I woke up this morning it was warmer, around 40 degrees at 6am with a light sprinkle. All of the ice and snow had almost melted. The only down side is that there were some pretty impressive puddles throughout the run that were deep and cold, but still fun! Easy run for about 6 miles then did a 3 minute pickup followed by 3 minutes at regular pace all the way back for 36 minutes. Totaling, 6 pickups total. I didn't get the pace for these, just went by minutes but likely averaged 6 min pace on the downhills and 6:30 on the uphills=6:15 AP.
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| Saucony Pro Grid Miles: 11.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| Okay, let me see if I can get them all. Ran a 14 long run/tempo this morning with Allie, Kam, Cam, Andy, James, Jake, Andrea and Mark. Yep, that's who was there. The plan was 14 miles with a 2x2 mile tempo at marathon pace at the end, with a 1 mile rest. The wind and the rain in the beginning were making our 7:30 pace look like 9 minute pace, but felt like 7:00 pace:) Did you get that? It was still fun. When the time came for the tempo, our pack split up more. I ran with Andy, Kam and Allie for the 2x2. The first two miles were pretty flat, the second two miles were a little more hilly, but in comparison with the hills around here Overall pretty flat.. Spits were 6:50, 6:42 and 6:42, 6:30. Good workout. I was a little nervous in the first few miles, I had a weird sensation of a dead leg for some reason, you know the kind you get from being punched in the leg, not the kind from sitting funny. That left, then a "GU-less GU gut poked it's head in for a short visit, but was shortly lived and didn't effect the important tempo part of the run luckily. Overall felt great today and was happy to run with amazing runners. Afterwards we went to Kam's for some yummy waffles! So good to meet FRB'ers in person! |
| Brooks Ravenna 2 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy 8.5 on Davis. Lots of slip and sliding, stop and go. Twisted my knee and ankle, but compression sleeves helped. Why do I keep running up there in the Winter. |
| Saucony Pro Grid Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles around 7:30 pace with women's running group. It's been a while since I've ran with them, good to catch up. I have pain in my right foot in the arch and on the top of my foot since yesterday's run but worse today. Maybe my shoes are getting old buy just nearing the 300 mile mark with them. Maybe it's the light I attached to the shoe that made the laces tighter there...I hope that's it. Iced after run- maybe some cross training tomorrow with a long run on Saturday. |
| Saucony Pro Grid Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 2.00 | 0.00 | 0.00 | 18.00 |
| 18 miles with Andy and Kam down Legacy Trail, to Freedom Hills and did some switch backs and hills climbing. Andy and Kam made me look like a crawler. Came back down Main street with a little pickup the last couple of miles. Cold. |
| Brooks Ravenna 2 Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| LOL. This morning was a joke for working out. I woke up to run outside before work, but thought I would run on my treadmill and watch a show instead. That was a mistake. I ran/walked 2.5 miles then got bored. Then did some crunches and pushups and high knees on the mini tramp for 50 mins total. Nothing taxing, I was too enthralled with the show. I'm sure my HR was below 140 bpm:) Intervals tomorrow. |
| Saucony Kinvara Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.50 | 0.00 | 7.00 |
| I need do better on my diet, I think it is making me feel sluggish during my workouts. That is a no brainer though. Today I went to the gym and did a warm-up followed by 10x400 all at 6:00 pace with a 200 jog in between. These were not too hard, just felt sluggish. I felt like I should have done a few more, but decided not to after reading a few articles about going to about 85% exhaustion and 100% for racing. I think Ed Eyestone said that in an article and then there was an article in RW this month about that too- running at the pace you want to race and not much faster. I usually do intervals till I want to barf so today was refreshing. If I were more fit, I could have probably done more till I hit that 85-90%, but the good thing is that it true for where ever you are at. Right or wrong, I don't know. We'll see next week for the season opener 5k. Aside from theory, I wasn't in the mood either, so this was even more enticing to go with. I know one thing, I sure loved walking out of the gym refreshed for once. |
| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 slow, sick miles this am. Tummy was mad after 3 miles. Survived 9. |
| Saucony Pro Grid Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 12 miles with Kam this morning. Lots of wind, but good day. Three more later on today for a small "running clinic" with some girls in Utah country who want some running feedback. That should be fun! |
| Brooks Ravenna 2 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on Bountiful Blvd this am. Felt great. |
| Saucony Pro Grid Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
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I wore socks for gloves this morning and they worked great. Not sure why I spend time looking for gloves each morning. Problem solved.
9 miles on Main. Pushed the last 5 to low 7's. Tired to push the hills for this weekend's hilly 5k. AP for 9 miles at 7:52. Felt fine, tired climbing last hill. |
| Saucony Pro Grid Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Well, not too much accomplished today. I woke up early to run 10 miles with some intervals and could barely walk. Last night before going to bed I stepped funny and triggered a pinched nerve. This has happend two other times in the past 5 years so I knew if it lasted, I could't run the next day. I decided to get my clothes on anyway and walk a little in hopes it would go away. I walked about 400 meters but then had to stop. Dang it. Not a big deal, it usually disapates throughout the day and goes away in 24 hours anyway, but a waste of a good opportunity to run. So I decided since I was up and dressed to do some lame floor exercises while watching TV. I think I did some planks, situps and leg lifts but stopped each when I was tired:) So not much effort or vigor in today's workout. I was already over the floor excercises before it began:) OH well.
5k this weekend. Planning on 6:20 splits. Supposed to be a hilly so it will be fun. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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My body is WIGGING out. Woke up this morning to do another run and ended up running/walking800m before my ankle had sharp pains. Apparently it's not over. It is either a pinched nerve or a bone spur. I can't remember what it was diagnosed as when I was in college, all i know is that it flares up every so often out of no where.
I have to show up tomorrow since it is a series and complete the race, but I'm pretty sure I will have to walk most of it. Dang. Aside from ankle stuff, my neck is strained, my right eye is twitching and my head hurts. I think it is all stress related. Crazy work week. |
| Saucony Kinvara Miles: 0.50 |
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| | Race: |
Striders Winter Series 5k. (3.1 Miles) 00:20:56, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.10 | 6.10 |
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I was shocked with today's results. I have been battling crazy
pain in my ankle this week and this morning was no different during my warm-up
for today’s race. Picked up Kam and traveled to Weber State for the first race
in the Strides Winter Racing Circuit. After a small warm-up it was clear to me
this would be a painful difficult race, but needed to be done to stay in the
series. I went on my own and decided more running would do more damage so I
needed to save it for the race. I defiantly did not feel prepared for a fast
pace nor warmed up, but I was just hoping to survive today.
The race started off slower than I thought. I began with no pain
at all and was shocked! I kept waiting for it, but it never came (till after
the race)! I was in the top two for the first mile at 6:48 some uphill. Mile
two was steep uphill, I fell back to 4th place at 7:23 pace. Last mile was in
the top three at 6:18 (downhill) and sprinted in the last 20 meters to catch
second place, and first in series (so far). Very surprised today. 6:44 AP.
Kam brought his A game today and PR'd by a minute from last year
and finished in the top three for his division. Great things for him this year.
Slow warm down afterward and came home. Tasted blood afterward and laughed like
a coughing old man afterward. Fitness needs work.
Fun goodie bag
today with cool Tech shirt, ear warmers, and my favorite kind of Nike No
Blister racing sock! Sweet!
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| Saucony Pro Grid Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Intresting day today. I took the last few days off since the race on Saturday due to ongoing ankle pain. So I went to the gym to do some low impact exercises. I thought it would be a good idea to warm up my foot in the hot tub first. I was so careful to sit on the side and not get my pants wet, but that was all in vain when a lady jumped into the tub and drenched me and my underside. I looked like I had a complete accident- so I just went with it. Anyway, I did 20 mins on the elliptical and ran just under a mile. I had limited time since I had a Podiatry appointment in 45 mins. I picked up my son from the daycare and walked to the car to realize I locked my keys and phone in the car, so I limped and carried my son across the street and went to the appointment. Aside from seeing the Doctor, it went like this: "Hi I'm Tara, I have an appointment at 10:00. And unfortunatly, I locked my wallet with my insurance card, money and everything in my car, so I will have to bring that in later. " "Ohhhhh, well, that's no problem. Can I see your insurance card?" "Uh oh, remember that's in the car." "Oh yeah. (ha ha ha with some typing) Hey it looks like we have your insurance card scaned into our computer! And it looks like you have a $25 co-pay. How would you like to pay for that today." "Do you take toes as collateral because my wallet it still locked in my car (said with a smile of course)." I laugh, she does not. "Well, okay, I will just make note that you have not paaaaaaiduh." I look down as she draws a circle on a blank piece of paper then tucks it away somewhere random. That was weird. I go in and see the Dr and take some x-rays. Then he tells me I have Sinus Tarsi Symdrome, a fancy word for pain located in the cavity on the outside of the foot just inside of the large ankle bone. He tells me to rest it for a few days, ice, NSAIDS and sent me out the door with cortisone injection to the injury. An overuse injury pinching the nerve is what he guesses. Not a big deal, will be back running by next week. I'm bummed I've lost two valuable weeks of training, but I would rather be out now rather than during marathon season. I walk up to the receptionist and ask to use the phone because it is also locked in my car. "Sure who do you want to call?" I call my husband at work and laugh as I explain the situation to him. Meanwhile, the receptionist is staring at me. I tell him I have no ride, I'm locked out of the house, I need to pick up the kids in the next 20 minutes and I just got an injection and can barely walk, plus I have the baby without a stroller with 4+ miles to walk UPHILL. Literally. So I tell him I will just walk to the kids school then home, carrying Landon, limping:) We both laugh about it, but my laugh this time is a scared laugh. I knew he couldn't get off work, nor did he have access to his personal phone at the moment with phone numbers ( and the receptionist already tried to find several of my friends numbers in the white pages with no luck.) So I hang up the phone and she smiles and says, "It sounds like you have it all worked out! Give us a call when you get home. You can pay over the phone so you don't have to come back in today." I think she missed the boat somewhere, long ago. I smile and tell her thank you:) I begin walking up the hill with Landon on my shoulders. After 3/4 mile I get lucky and my friend pulls over and tells me my husband got a hold of her and she came to get me! Oh, such a good ending!! So success in a day like this comes from finding out that I don't have a very serious injury, having a good friend who is available at the drop of a hat, and realizing my spring season is not ending but just beginning:) Happy running or limping, wherever you're at.
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| Saucony Pro Grid Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
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Today I jumped on the treadmill before work. I planned to take it easy and felt really good. Ran 6 miles at 7:15 AP. My ankle is a bit sore now, but I am hopeful I can resume normally... |
| Saucony Pro Grid Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| These were some tough miles. Walked and ran. Felt like 1000 pounds. |
| Saucony Pro Grid Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 2.50 | 7.00 |
| Change of pace workout. 1.5 mile warm up then ran 5 miles straight without breaks- changing the pace. It went 1600 (6:30), 1600 (6:11), 800 (7:00), 1600 (6:11), 800 (7:00), 800 (6:11), 800 (7:00). 10k was around 42:00 mins including part of the warmup. . Felt tired the last mile. Half mile cool down. |
| Saucony Pro Grid Miles: 2.00 | Saucony Kinvara Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 1.00 | 3.00 |
| 3 miles total. 1 mile warm up then 6% incline with change of pace every 200 meters. Pace range from 6:30-8:30. 1 mile is all I had today. A few warning signs...massive sweating during the warm-up, no energy, and an elevated heart rate after my warm down (165bpm) Huh. I don't really want to know the answer to this equasion....3 weeks of less than ideal training+hurt ankle+lack of energy= An intresting 10k this Saturday but will give it 100% of whatever I have that day. May the 10k gods be with me. On a brighter note, It is my son's 2 year Birthday today! Elmo cake and bounce house action tonight at my house!:) The kids are so excited! |
| Saucony Pro Grid Miles: 1.00 | Saucony Kinvara Miles: 2.00 |
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| | Race: |
WRC 10k (6.2 Miles) 00:41:37, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 3.20 | 9.20 |
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**Time posted is a complete guess.No official time and no watch to boot, will post later today.
Isn't a big part of racing about strategy? When you're going to push it, when to hold back, who to stay with, how to pass, when to pass, running the tangents, when to surge... That's what I thought after a group of girls formed a circle around me just after the finish. A wolf pack showing their fangs! The first one says, "Hi what's your name?" I responded. "Well Tara, how come you didn't lead the race?" Instead of going into detail about my injury, fitness level and hopes to be able to run the entire thing, I opted for a simplified answer, " I just tried to hold on today and do the best I could." The next one chimes in from behind. "Yeah, but that makes it harder mentally on the leader." Another one adds, "Just go in front next time!" I reply, "No I don't think so, I don't like to lead early on, it's too much pressure and scary on a course like this, you don't know what the end..." Another cuts me off "Yeah, well, that's not fair, you make someone else do all the hard work!" And with that they all ran off in a group as they each took turns turning their heads while delivering a well seasoned stink eye, I must say. Wow. That was a first. I sat their stunned for a few moments and thought about running after them for further clarification but was pressed for time and needed to run home to relieve the sitter. However thinking about it, it would appear the issue might have been wasting too much energy on intimidation rather than competitive racing.
Turning back the clock... I spent the early morning hours in bed listening to the wind and wondered how it would impact the race today. I drove to Ogden and began warming up. I already had some doubts when my Garmin died after a night of recharging. I hate that watch. Warmed up about 1.5 miles and stopped with the feeling I was on borrowed time with my ankle, so left it at that.
The race started out well. Since I was running blindly, I threw time out the window knowing wind and hills would be exigent. I made a strategy early on to run with the leader until I felt comfortable taking the lead. Then I would sprint to the finish in a dual competition. That was the plan. I ran comfortably behind the first girl for the first 4 miles- with gaps ranging 2-5 seconds. It felt relaxed and easy, but I also knew what was to come. The first 3 miles were pretty downhill with a tailwind. The last 3 were back up the hill with a greedy headwind, especially the last 1.5.
At 4 miles, she turned around and deliberately moved to the side as she motioned me to pass her. We were all alone on the street at that moment, and I took that as a "stop drafting off me!" cue. Dually noted, I took turns drafting off of her and other men, and others did the same to me. All is fair in my eyes... so I passed her and took the lead, but knew she would pass me again as we were approaching the last 1.5 climb to the finish.
The wind was strong and I wanted to walk. At the top of the hill she had gained about 50+meters on me and I was tired! My heart felt like it was going to explode. It was apparent I was not conditioned for this today. I decided to resign my plan and let her take it. I didn't think I could gain back that ground either with about 400 meters left and feeling complete leg fatigue. I kept my eyes focused just in front of me as several guys passed. I looked up again and thought she looked closer than before....maybe there was a chance. I put it in double drive X10 and sprinted to a 1st place finish, maybe only a few seconds ahead (no watch or results yet). Yes!
I immediately felt dizzy and sat on the curb to get myself together. Several men approached me, all commenting the same, "You looked like death up that hill", " I didn't think you were going to make it!" Wow, you looked tired!" Then to top it off, the wolf pack confrontation.
Here's my two second soap box -> Every competitive runner has a strategy, and if you don't, then you're goals are different. I don't tell people how to run their race, don't tell me how to run mine. Rant over. What do you think? All comments and opinions are welcome:)
Next race is a 10 miler. The strategizing begins.....
I'll post the time after the results come out later today. I am guessing around 43? Felt like 6:55ish pace for most of it. No clue.
Happy running!
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| Saucony Pro Grid Miles: 6.20 | Saucony Kinvara Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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My legs are still sore from the race. Ran 3 miles easy on the treadmill then ran 2.5 miles at <6:15 pace. I wanted to run a 5k with the first two miles at 6:15 then drop the pace to 6 or less for the last mile for a 18:40's 5k, but my little guy came in screaming and I couldn't ignore it for another 3 mins....so had to stop....dang. The last time I ignored him, he jumped on the treadmill with me, causing me to stomp on him, gain two unsightly bloody goose eggs, and PTSD as a bonus. One more reason to go to the gym. Returned back and thought about returning to pace for the last .5 but suddenly felt "too tired":) and felt too much time lapsed for the same effect. Oh well, excuses. I went with the easier option and jogged the last half mile for cool down. 6 total. Two new shoes to add to the list....another pair of Brook Ravenna 2's, and Mizzuno Wave Nexus 5. I like these because they are on the lighter side for stability shoes, but durable enough to last at least 400 miles. And to me, that is stretching the shoe budget since I haven't seen any testing shoes yet.
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| Saucony Kinvara Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 2.00 | 2.00 | 10.00 |
| Progression run. I studied out the 10 mile course for next Saturday and tried to duplicate the last 5 miles of the run- the toughest part since it climbs up for several miles to the finish. Ran the first 5 just under 8 pace. The course around mile 6 goes up for 3/4 mile then levels out or slowly climbs for another 3/4, then climbs another 3/4. So at mile 6 I increased incline to 3% at 7:15 pace, leveled out around mile 7 and picked up pace to 7:08. Around mile 8 increased to 7:00 at 3% for 3/4 mile. Last 1.25 miles, picked up the pace to 6:00 with finishing speed at 5:00 for the last lap. Felt relaxed and controlled today. Maybe it was due the two days off that I didn't mean to take off:)
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| Mizzuno Nexus 5 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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I can do whatever I want. That's what I told myself when I couldn't find my other "specialty orthotic." I just had to run with out- and you know what, I felt great. I may never put them on again. I may or may not be willing to risk an injury in the process...we will see. Oh that would be cool to not need them. Who says you need them anyway and what do they know? Answer will come in time, I am sure. 5 easy miles on the treadmill.
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| Brooks Ravenna 2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| After scrubbing black permanent marker off of 5 major walls and my cream colored couch this morning, I went to the treadmill to get my game on. Ran the first 5 miles at 8:00 pace then tried to simulate the 10 mile course again by turning up the incline to 3% at 6:53 pace for miles 6 and 7.. I felt surprisingly pretty tired at this point but knew it would get better after the incline. With 3 miles left to go, dropped the incline back to 0 and ran miles 8,9,10 in 6:30, 6:20, 6:00 with a sprint in the last 400 at 11mph. Last 3 miles in 18:50. I tried to imagine race day- running to a first place finish. Hopefully all goes in my favor this weekend. |
| Saucony Kinvara Miles: 5.00 | Brooks Ravenna 2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I may be in trouble. Ran 1/2 mile before my OTHER ankle did the exact same thing as its right counterpart did last month. Barely made it through a mile before I quit. I have some aggressive plans to prep it the best I can from now until tomorrow's 10 miler. No faking this one, so it's either there or it's not. So scared. I'll go in and have it shot up on Monday so it has some time to heal before the half. What is the deal with these crazy weak ankles! |
| Brooks Ravenna 2 Miles: 1.00 |
| |
| | Race: |
WRC 10 Miler (10 Miles) 01:09:35, Place overall: 3, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 7.00 | 15.00 |
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**BEWARE, this post is negative in nature. It contains bizarre analogies of monkeys, tempertantrums, monkeys having babies, excuses, and winning about hills. You'll likely say to yourself, Shut up Tara! You may even post it. Ha ha, I know you will:) However an honest race report** Where to start here. I have put off writing this report because I have been waiting for the negative monkey to get off my back. I know he exists because Nan calls it the "Third place monkey" (http://nan.fastrunningblog.com/blog-01-29-2011.html) and he was on my back whispering negativity while I ran to the finish line in third place. So, since he is still lingering around I will have to end with a list of positives. I had little sleep due to my 8 year old vomiting and my 2 year old getting use to his new bed, by falling off every couple of hours screaming. Boo hoo, no one sleeps well the night of a race anyway. I woke up feeling like a train had ran me over twice and felt a little ill, but I think I planted that in my own head to feel sorry for myself at the time. See how I'm building up to a race of excuses? I know. I arrived 30 minutes before and prayed my ankle would take a vaca so I could run. It killed for the 1 mile warm-up so I mentally threw the race in the trash. I think that's when I met up with the monkey. We lined up to the start and I saw Kam. He looked a little lost. Turns out he ran an unintetional tempo 6 mile warm-up due to getting lost and just made it back for the start. We started 5 or so seconds from the start. I went out conservative. Lots of girls were ahead, maybe six. My plan was to run a even effort for the first 3-4, use the hill miles 4-7 like interval work and pound out whatever I had left for a solid 5k. Miles 1-3 (6:45, 6:08, 6:37) Felt stale x2. My fault for a weeks worth of poor training. The first mile began to climb then had a good downhill for mile 2. Somewhere in the first mile there was a screamer. MarkP talks about this in his post too. It was bizzare, but entertaining. Just after the 2 mile mark, a girl sprinted past me to catch up with the first place girl. She recruited a pacer. Lucky. First 5k was somewhere in the high 19's judging by splits. In fourth place here. Miles 4-6 (6:55, 8:06, 7:46) were all over the place as you can tell. Impossible to get into a rythem but I knew this would be the case. There were periods of near speed walking to surges seconds later, only to be slowed down by another hill. Around 3.5 the first of two climbs began. I don't remember much here other than thinking about walking. Mile 7 (8:49) deserves its own paragraph. Crazy steep. Lost sight of the top 2 girls. The monkey had a baby during this mile and it also came along for the ride. The baby specialized in throwing baby fits, much like the one that was going on in my head. Mantras were gone, all I could think was " you are slow, tired, and injured so walk". I didn't walk, I just listened to monkeys mock me:) BUT, I had a plan to shake them off come mile 8! Miles 8-10 (6:02, 6:32, 6:54) Go time. I knew this is where I would be able to gain on the ladies. Second place girl created quite the gap during mile 7 and I had just passed the girl in 3rd. Mile 8 was a nice downhill I tried to push. Mile 9 seemed to be somewhat downhill as well. One guy passed me, but I passed two others. The last mile to the finish was a surprise. Uphill! At least it was only uphill for about .5 with the rest gradual down to the finish. I passed one more guy as I sprinted to the finish. I saw the leaders of the wolf pack as I crossed. They didn't say a word to me, but I waved and smiled- then about fell on my face. No need to talk to me, since I didn't beat them:) I told them "good race" later on, and they nodded. So I am making improvements. Next race I will have to try out my drafting techniques once again- just to create an equilbrium. It's only fair. Ran backwards on the course to give unsolicited coaching to the other runners coming in. Some tolerated it, while others were clearly bothered:) Met up with Kam to run a 4 mile coo ldown so he could get 20 for the day. I wasn't sure I could do it, but seemed to put along ok. We had awkward periods where we both took turns walking for no apparent reason then had to remind each other to run. quite the cool down. We were both spent. I went back to get a massage. As I waited in line a surge of chills hit me to what has now tuned out to be flu symptoms. Yea for me. Okay, the positives! Great weather with no wind, ankle pain was at a minimum and did not effect my race, I didn't have to pay a babysitter, and I haven't thrown up yet. Anyone can have a million excuses for why they didn't perform. If I had won, I wonder if I would have had as many complaints. Today wasn't my day, and I can learn why it wasn't to make the next race better. Not sure where I stand in the series at this race now. Was ranked 1st, but likely 2nd, possibly 3rd. It is all pretty close. I need to have 3 quality weeks till the half.
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| Saucony Kinvara Miles: 10.00 | Brooks Ravenna 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 sluggish miles this morning with a girls group. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 1.00 | 2.00 | 5.00 |
| I haven't been to the gym in a month. I always feel guilty when I walk past the weights up the to cardio room. I need more strength training. Workout: 10 min Row machine 10 min Arc Glider 5 miles on TM consisting of- Mile 1 @ 8:00, mile 2 @7:08, mile 3 @ 6:40, miles 4 and 5 steady change of pace 400's, alternating pace from 5k pace to marathon pace (6:03/6:40) for two miles. 34:30/7:06 AP. Felt fine today, need to do more, faster speed work but have been lazy and scared. 5 min cool down on elliptical, squats, one leg balance stuff, and rolled out muscles. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| Easy 8 with the last 3 at tempo. Focused hard effort on the hills and tried to stay on the grass as much as possible. Still running without my orthotics, so I may be on borrowed time. I Need to start ramping up my mileage and not taking days off. Elites say so. |
| Mizzuno Nexus 5 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
I had no choice; I had to run on the treadmill today. 15 miles at 7:30 AP. I was starting to get bored after the first couple of miles so I went upstairs for some food to eat while I ran. Why not, I was watching TV. Popcorn seemed fitting, but I knew it would be overkill. Settled for Gatorade and a banana. Felt fine during run. but stiff in the knees and ankles for the last couple miles. My two year old had a ball sitting in front of the treadmill and watching his Tomas trains zip by on the belt while I ran. After jumping over a few trains I made threats for time out but it only encouraged him. Ughhh, well he takes after me. If any of you have been blessed to see some of my work on Allie, Andrea, Jake K, Kam and Burt's blogs then you will also appreciate this poem I wrote to myself. She likes
to go on runs to tone her buns.
But if you saw
her average mileage for the week, you might suggest a little tweak.
You'll find her
on the treadmill when options are grim, jumping over trains she almost looses a
limb.
Eating on
the run, you can always anticipate. From popcorn to Gatorade, she does not
discriminate!
From
visualization to race simulation, she has her eye on the prize. From drafting
to strategizing, the hills are her demise.
Yes, you are
reading a poem I wrote about me, also in third person as you can see.
Why? Because we
can post just about ANYTHING says the FRB King!
Just use words like toot,
flatulence and gas-cause it all applies to the mass!
Such language will protect
you from editing and red lines, take my word for it, I've personally seen the
signs!
So go ahead,
write poems about yourself I would advise, however, it may lead to your blogs
demise!
So hide your
kids, hide your wives and hide your husband’s 'cause running saves lives!
Happy racing, long run or day off to all:)
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| Mizzuno Nexus 5 Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Motivation is slipping lately for many reasons, hopefully it's a phase. RSV has gone wild at my home and while I have not been infected, the sleepless nights with the kids are wearing me thin. Looking around my house looks like something out of a horror film. The shades are closed and bodies are laying all over the house looking lifeless with bouts of coughing fits. At any point you'll hear weak voices calling, "mmmmmmooooooooooommmmmm" and then nothing. It's driving me crazy. It's all I can do to not scavenge through our emergency supplies, grab a mask and incubate myself in a room with towels stuffed under the door threshold. Maybe a break after the series for a while from racing would be good. I'll likely get out of the rut in a week or so. 5 miles @ 7:30 This post would make another good poem... My motiviation is slipping, my weekly mileage is dipping. Sleepless nights have got me bad, with little zombies not calling for dad. Thy're here and there, their everywhere! From the couch to the floor, I'd like to push them out the door. In my sleep I dream of running, but suddenly awake to see them coming! "I'm sick!" one said, and then they hog the bed! There's feet in my face, punches to the gut. Can you see why I'm in a rut? I'm turning into a nut! Mmmmmmmoooooooommmmmm...I hear them cry. I think I might die! I run to my room to take a break, but I hear them coming, it's more than I can take! My door opens with phlegm to the face! "Can't they cover their mouths!?" I rather be hit with mace. So I go for a run, just 5 miles - I feel like a bum. But it's all I can take to get a little break! In the short time it's taken to write this post, I can't count out who's thrown up the most! Into the bath while I do a little math. They're ALL spilling their guts as they sit on their butts:) It's going to be fine, I'll clean them up because they're mine. For tomorrow will be okay- it's the start of a brand new day. Be glad you're not me today. Happy running. I love my poems.
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| Brooks Ravenna 2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on Davis Blvd. early this morning. I saw a cougar (not a lady:) and ran the other way. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Not completely sure if I got much out of today. I have had some inflamation knots in my left knee and shin for some reason so took some time off the legs. 25 mins elliptical with some fast intervals , then a 1 mile run to see where my legs were at for tomorrow's long run. All is well. |
| Mizzuno Nexus 5 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles of hills with Andy and Kam this morning. 7-45-8 AP. Started at Muller Park Jr. High, made our way to Legacy Trail then talked the guys into running me home since I had to leave early They initially told me no and I thought they were kidding. I now know they were not and apparently Kam wanted to punch my face. The way back was rough. I was pretty tired when I got home, I'm sure they were with 8 more to go. Good run. |
| Brooks Ravenna 2 Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
6 easy miles with the ladies group by the temple. I made an agreement with one of the girls that we would stay off sugar together. I failed later in the day. Hopefully she's having more success.
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| Mizzuno Nexus 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 2.50 | 0.00 | 8.00 |
| 8 miles down Main this morning. After 4 miles, turned around and did 3min at half marathon pace with 3 mins rest till I got home. It ended up being 5x750m with 3 min rest. The hills made it interesting and challenged the pace. Good workout. |
| Brooks Ravenna 2 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 1.00 | 8.00 |
| TM running today at the gym. I wanted to get some downhill miles. Workout consisted of 1 mile warm up then put TM on decline at 3% and ran a 10k. Splits were 6:22, 6:18, 6:18, 6:18, 6:11, 5:40 and 5:11 for .2. First 5k was in 19:38, second 5k in 18:41 with total time of 38:19. I resisted the urge to go faster but allowed that in the last 1.5 miles. Felt good and comfortable- the decline was nice. 1 mile cool down and stretching. I think I'll get some plank action in tonight during commercials of American Idol. |
| Brooks Ravenna 2 Miles: 7.00 | Mizzuno Nexus 5 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
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Note to self, running in the dark feels like you are running in place, the first half of my splits indicate that as well:) I got up extra early today to fit in a longer run. Although I had a head lamp and LCD shoe lights, I felt like I was running in place inside a black hole. My eyes never adjusted until the sun began to rise. Loped around the first 7 miles around 8:24 pace. Took a GU and pushed the pace the last 10k in around 43 mins. Felt very relaxed. Splits were nothing special but had some effort behind them. The first mile was a climb and the rest were rolling...8:12, 7:16, 7:35, 7:03, 7:08, 7:08. Knees are sore.
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| Mizzuno Nexus 5 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 miles and 20 mins on elliptical. One of those days where I woke up early, went to the gym and virtually did nothing. I barely remember the morning altogether. I've been working hard in my kitchen remodeling it myself. You should see me with power tools....it's scary. But for some reason, I feel more motivated when I do it in my running clothes. I figure if I'm going to get gross and sweaty, might as well be dressed for the part. Getting excited for this weekend, had a good week last week and my mojo is coming back....minus this morning’s workout. |
| Brooks Ravenna 2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 1.50 | 0.00 | 7.00 |
| Davis run this morning. Easy for the first 5.5 then did the last 1.5 at 6:30AP, splits at 6:22 and 6:31 (.5) .Excited for this weekend's race to see where I need to make some improvements. I can't decide if I am going to run UVM...I need to sign up now! |
| Mizzuno Nexus 5 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Joints are all out of whack today. Not sure what's up with me. My coworkers all teased me for wearing sneaker type hills today. Walking around for 9 hours in them might have had something to do with it. At least I looked cool doing it. So for my "workout" I walked some awkward long strides both up hill and on a flat surface to figure out and stretch my hips and ankle stuff. Weird workout that was not very telling but whatever, still good and fine for Saturday. I hear it's going to be coooooooooold. That will be awesome for my granny bod; the cold causes havoc to people like us. |
| Saucony Kinvara Miles: 2.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Put in some pace miles to get my legs moving. Feeling fine. For some reason everyone backing out of Striders has played with me. Clearly everyone has a reason not to do it and I don't. Ha ha makes me laugh. I always want to be where the fun is. I so wish I had a reason to do something else:) I will run it and be glad I did. The crazy snow didn't help either but looks like the weather will be fine, just cold. Well, I took Jake K and Christi's advice and emailed the race director for UVM to see if they have a spot open for me. After answering a couple running related questions, he gave me a complementary spot in the race! I'm in! |
| Brooks Ravenna 2 Miles: 2.00 |
| |
| | Race: |
Striders Half (13.1 Miles) 01:26:30, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 13.10 | 0.00 | 18.10 |
|
What a great day to race! The sun was out and everyone was in a good mood. Woke up at 4:55 and hurried up the canyon. I arrived and was on one of the first buses. Sat near Mark P and visited briefly. Great to see him, he is always encouraging. Small warmup with strides. Ran into Kam who decided to run afterall. He was a saint for me and took my bag to truck of bags as I lined up. Thank you Kam! I saw Allie, James and Devra at the start. I knew they would be leading and run a smart pace. Race started and I felt very comfortable. Miles 1-3 (6:19, 6:17, 6:21) Stayed with Allie for the first 5k (19:20 or so) and lost her after the first water stop. Took a decaf GU here.Why did I stop for water at 3 miles with GU? Not sure. Note to self- next time I can probably make it at least to the 10k without nutrition. That's what carb loading is for, right!?. Anyway, Allie at this point immediatly had 12 seconds on me. It was all due time, I knew I wasn't going to be quite there with her today. She looked so strong and controlled the entire way. She was on fire! Devera was somewhere already in the crazy distance with the guys. I never really saw her again. The down hill was great. I loved how subtle if felt, nothing jarring or crazy, it just made the effort more effortless. Perfect. 4-6 (6:22, 6:19, 6:30) Felt great for these miles, skipped the water stop this time at mile 6. I felt the downhill disapear into flat long stretch for a couple miles. 10k was around 39:30ish. 7-9 (6:37, 6:42, 6:57) Started hitting some long hill stretches here, slowly climbing steadily to the finish. They weren't awful at all, just long enough to make you feel tired and slow. I tried to really push them, something I normally struggle to do. I kept waiting for them to let up and give a little downhill relief, but it seemed a the top of every hill was a flat surface with another long hill in the future. Again, the hills were not too steep but long. Allie was the only person in front of me for most of the race, but at this time, she was a couple minutes ahead. I looked behind me on one corner and saw several guys ( later learned one was a girl right behind me) and felt I very comfortably had 3rd place. Nope. 10-13.1 (6:51, 6:59, 6:57, 6:57) Hit some sort of half marathon wall in the last 1.5 to go. Can only contribute that to inconsistant training on my part. The pace started slipping no matter how hard I tried to stay around average goal pace of 6:30. Yeah there were some rollers, but I was just beat. With 1 mile left, a girl passed me and I finished 4th overall. I had nothing left in the tank to even think about going with her. (This girl was ranked 2nd in the series. The good thing is that the 1st girl in the series finished 2 mins behind me, so it will be interesting to see where we all sit now.) Cooled down with Devra, Allie, James and Mark P. I was definitely breathing the hardest. They had all been done, some of them up to 10+ minutes. As soon as I crossed the finish, I took a water from Mark P who decided to double as the water boy for the runners coming in:) Then Devra said, "let's go warm down". I couldn't turn that down. So happy to tag along (or what felt like a continuation of the race:) with those talented runners. Thanks! Saw Kam at the end who ran a smart race to get him ready for Boston. So excited for all you Boston runners!!! I had the hardest time being excited for this race, but I am always glad afterwards. I had a great time, raced as hard as I could, and had no pain or irregular discomfort. Couldn't ask for more. Good benchmark to start the season! I turn 30 in less than two weeks, I feel a peak is coming....
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| Saucony Kinvara Miles: 18.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Results are out for the Strider's Winter Series so far: 1. Malaika Homo 3:36:58 2. Rachel Bennion 3:38:42 3. Taralyn Summers 3:38:45 Last race is a 30k on April 28th. I have three weeks to have optimal training to see if I can take that 1st spot. This series has been interesting. All three of us have traded off winning each of the races. I've been playing this out in my mind of how it has gone to try and predict how we will do in the end, not so sure anyway. Any thing can happen in an 18 mile race. 5k 10k 10mile Half 1. Tara(20:56.1) 1. Tara(41:37) 1. Rachel(1:07:28) 1. Malaika(1:26:07) 2. Malaika(20:56.7) 2. Rachel(41:41) 2. Malaika(1:07:28) 2. Tara(1:26:30) 3. Rachel( 21:06) 3. Malaika(42:38) 3. Tara(1:09:41) 3. Rachel(1:28:26) I need to have almost a 2 minute lead and I need to count on it, so I think I need to go out early and keep that spot. Maybe I should use the course tool, I've never used something like that for pacing, Have you had luck with the course tool? Any suggestions or tips are appreciated. I love that is is so close! It makes it fun and obsessive for me:) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy with ladies group by temple. |
| Brooks Ravenna 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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I had a 5 mile tempo planned today, but got late notice that I had an early meeting this morning so had to cut it short. Instead did a 5k tempo at 6:35 pace. Felt fine, but too early!
Just registered for UVM with the race director. I decided to do the half due to my base not being quite where I want it for an Spring marathon. If the competition is anything like last year, I will be lucky to be in the top 5! Look at the amazing runner lineup with last years results! Our own Andrea North took the title, followed by Sariah Long, Devra Vierkant, Stephanie Talley, Sarah Taylor. Top 8 also included familar names of Kristen Ogden and Mary Ann Schauerhamer. Sheesh. Anxious to know who is running this year...who do you know of?
| 1 |
|
Andrea Nor North |
1:17:54 |
5:57 |
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|
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| 2 |
|
Sariah Long |
1:18:11 |
5:58 |
|
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| 3 |
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Devra Vierkant |
1:18:58 |
6:02 |
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| 4 |
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Stephanie Talley |
1:19:33 |
6:04 |
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| 5 |
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Sarah Taylor |
1:20:16 |
6:08 |
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| Saucony Kinvara Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I've been sick since Tuesday. Hopefully I can get over this by Monday and start running again. So excited to see how everyone runs at Boston! Hope they can handle the heat. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| First run back after taking most of last week off from being sick. Planned on 5 but really wanted to walk after 3 miles so ended there. Feeling 50% better, so some improvement. Off to work. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 1.00 | 3.00 |
| Gym workout today. 20 mins on the elliptical then went to the treadmill to do some short speedwork. Ran 5x200s at 5:15 pace with 1.5 min jog in between intervals. Cool down with 3 miles total. |
| Brooks Ravenna 2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 1.25 | 0.00 | 8.25 |
| My energy level has been lacking lately due to this virus I can't seem to shake! My workouts have been so easy this week but have taken a lot out of me. So I decided to take a 5 Hour Energy to test before race day that I haven't tried yet. Felt fine and energized somewhat so I ran to the gym and did a progressive 2.25 mile increasing 15 secs every .5. Splits were 6:45, 6:30, 6:15 and 6:00 for last .75. Afterwards I did 40 mins of core work and weights. Ran back home with 8 miles total with 7:15 AP for the day Four hours after the workout I hit some kind of new low, the energy drink had ran out and I was not doing well. I had this crazy migraine that would not go away!. I took some meds, went into a dark hole in my room and spent the remainder of the evening in bed. Not sure what that was a result of, but I might have to think twice about taking an energy drink while I'm not quite a 100% healthwise, then add a workout:) Good thing Steve had the day off today- he took care of the kids and dinner. I plan to keep him. |
| Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Cross training today while being productive. Deep cleaned the house for most of the morning then walked around Salt Lake City the rest of the day. We are on a "staycation" for the next few days. Steve got the week off so we could go to Moab this week while the kids stayed at my sisters. We had big plans to go on a 2 day river rafting tour, bike slick rock, hike, run, and stay in a mini cabin. We ended up postponing the trip to June since we learned it was free National Park weekend and some four wheeling competition. So not waning to fight off the crowds, we elected to spend our time in SLC and Park City. So many things to do- visit the Church/Temple grounds, City Creek Center and see a play then head out to Park City. We watched Little Shop of Horrors at the Rose Wagner Theatre in SLC last night. It was great! 100% of the proceeds went to underprivileged kids for dental care. So fun to be together without the "Three Ringling Brother Circus" following us from behind (aka our kids.) I'm counting 4 miles of cross training for the day for sure:D | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| Speed work day. 15 minute warmup on the elliptical. TM workout of 1,2,3,4,5 minutes with equal rest jog. Splits 5:15, 5:32, 5:49, 5:56, 5:56. Then 10X30 at 5:00 pace with equal rest (5:00/7:45). Cool down. 7 miles total. I am running the SLC Half tomorrow. My sister's friend is not running so I am using her bib and pacing my sister to to a hopeful PR. Goal is under 1:50 tomorrow. Come on Tammy! |
| Saucony Kinvara Miles: 7.00 |
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| | Race: |
SLC Half (pacer) (13.1 Miles) 01:58:21 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Paced my sister for the SLC half. She got a PR! Saw other FRB members and cheered on Allie and James in the marathon. Nice work Allie for taking 2nd in the marathon and Andrea for taking the half title! Great day! |
| Brooks Ravenna 2 Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Family walk with some short spurts of running with the kids. Loving the weather! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy with ladies group. Right hammy and glut is pretty tight. Good stretch afterwards. |
| Mizzuno Nexus 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| Elliptical and Treadmill warm-up then ran progressive 3 mile. Splits were around half marathon to marathon pace at 6:49, 6:38, 6:15. 20:22 for 5k. Then ran 4x30 seconds at 5:00 with equal rest. During the last repeat, the lights went out at the gym causing the treadmill to stop for a second. Can't afford any sudden stops at 12mph on the treadmill! Thank goodness I caught myself. It reminded me of this clip:) http://now.msn.com/living/0327-ultimate-treadmill-fails.aspx#scptm2
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| Brooks Ravenna 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
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Great weather this morning! This morning's run was slighltly eventful. I turned down my road and low and behold a cougar cub bounded right past me. At first I thought it was a large cat, but it was indeed a cub. Good. Then I ran down Main and raced against a garbage truck. I won becuase it eventually turned up the road. Winning a garbage truck is a great confidence booster for the 30k on Saturday. Ready to give 100%.
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| Brooks Ravenna 2 Miles: 6.30 |
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| | Race: |
WRC 30k (18.67 Miles) 02:09:16, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 18.00 | 1.00 | 0.00 | 22.00 |
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Third times a charm! Computer issues x 2. Hopefully I can finish writing the report this time.
I was ranked third in the series by 3 seconds from second, then 1:45 from the leader. So I needed to make a plan. I had my splits written out on my arm using the course tool at 6:55. I spoke to Michelle L via skype to discuss some strategy. Thank you Michelle! So nice of her to take a second and lend her expert advice. Due to past course times, it appeared the winners were conservative. I also learned that it would be hard to make up the time I was behind first place if we were all having a good race, so I just had to focus on myself and let the peieces fall where they may.
It was a great morning for racing. It was chilly but there was no wind and the sun was warm. Lined up at the start and spoke to one of the girls about an earlier misunderstanding regarding me drafting off of her. Air is clear and she is quite nice!:)
My plan was to stick to my pace but keep the leaders in sight. Rachel went out with a small group of girls who helped pace her, Cynthia Fowler and Amanda Bebe I think. They looked like they were all on a casual stroll. I stayed behind about 6 seconds.
Miles 1-3 (6:37, 6:44, 6:51) Very easy miles but noticed off the bat my legs were feeling heavy. Resisted the urge to speed up and stuck to the plan. Everyone looked like they were having a good time with lots of conversations.
Miles 4-6 (6:56, 6:53 6:58) Feeling good and finally saw Malika come up from behind. Course was flat with rollers so I loved having the course tool make it all feel like an even effort. I am converted. Slighlty ahead of pace from start.
Miles 7-9 (7:02, 7:07, 6:57) These miles were gradual uphill (3% or so). Feeling fine but legs are still heavy for some reason. The pacers leading the first girl would take breaks then play catch up. So ran with Cynthia and Malika for a while and talked about our jobs and training. It turns out Cynthia and I live near each other and will meet up for runs. Then she ditched us and caught up to her friend. In heinsight, I should have just went with her, I had no reason to run behind anymore- but felt I couldn't make any moves until the turn around. Took first water stop with a GU. Still on pace.
Miles 10-12 (7:01, 6:43, 6:40) Still felt good for these miles but my legs are starting to feel like lead. I had a plan to drop the pace and keep around 6:40 but legs wanted to stay in cruise control. Miles 11-12 are slight downhill. Lungs felt great and breathing under control.
Miles 13-15 (7:03, 6:56, 7:04) Starting gradual uphill to finnish around mile 15. I try to push the pace and start playing catch up but I wasn't making any ground. Took a 5 hour enery here.
Miles 16-18 (7:00, 7:06, 7:14) Girls are pulling ahead but I am not. My legs are content at that speed and nothing more. Began to realize that I had no chance to move up in the ranks at this point and enjoyed the ride coming in. Came in with a hard effort at the end and was happy with my time of 2:09:16. At the 30K I was in the high 2:08 but what does it matter now? Didn't catch the last .67 due to not stopping watch.
Warmed down with Mark and Kam for a couple of miles. Stayed for awards and got some prize money for third overall and some gear.
This was a good race for me today. Although I didn't win the series, third is fine too. However I gained several positive benifits from this race. 1. Felt like I could have kept the same pace for another 7 miles, enough to run a marathon. Would I have been able to keep it up? Who knows, but I felt at that moment as though I could! Good news to me and a gage of my current fitness. 2. I met another running partner who lives near! 3. I had a great expereince and felt good. I'm not sore and feel energized and refrshed to start the season of racing- Summertime! Pics below after the race, collections from the race and splits on arm. The photo is HUGE! Steve wrote them on for me the night before with some personalized art work:)
 
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| Saucony Kinvara Miles: 22.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles with ladies group. They all think when I show up that they need to speed up. I was hoping for some slow miles to recover from Saturday. Probably around 7:45 pace only, but felt like race pace. Hammy/glut muscles are mad at me. Otherwise feeling good and recovering quickly. I'll take this week easy and resume regular training next week to get ready for UV half. |
| Mizzuno Nexus 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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I should have gone with my gut.
I met with my trainer today and was scared to death. I knew he would put me through the ringer since I haven't seen him for the past 7 months. Since the marathon I have lost 8 pounds and 1.5% body fat. I'm not sure how I got that result becuase I don't feel like I have done anything agressive besides throw away my broken scale. Stoked anyway.
Anyway, he told me about this challenge he does with all his clients. Over the last 10 years, the record in this exercise is 3:00 for women. That sounded like a challenge I should have declined due to my glut and hammy issues but decided to challenge the record.
He lined up two of each weights 50, 35, 25, 15 at the foot of 15 stairs. The goal was to take each of the weights and line them up at the top of the stairs then bring them back down. You could take as much weight at one time as you wanted. So I went to town and beat the record in 1:53. I thew a small celebration for myself that was short lived when I realized after the rush that I had hurt my back. I thought it would go away, but it only got worse during the rest of the workout together. So after some elliptical action, I went home and rested for most of the day with some NSAIDS. Steve came home and did some hoky leg and back exercises with me.. He kept asking, "does this hurt, how about this?" After each of the tests he reports, "I can confidently tell you that you are not paralyzed. So you should rest. You likely strained your ligaments and some muscles." Ha ha ha ha. I'm glad I didn't have to pay for that! I love him anyway:)
So I guess I'll take some time off of running for a few days. If it doesn't get better I'll follow up with a specialist, I guess. I'm sure it will be okay soon. |
| Mizzuno Nexus 5 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
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| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I had a 10K today that I had planed to run, but ended up backing out due to ongoing back and hamstring issues. It was painful to see them start and finish. When the gun went off they all went off like they were going for an easy stroll. The top male finisher finished in 45:00 and 50:00 for the girl. At least the T-shirt was cool. Anway, ran with my kids for the mile race. My daughter finished in second place and my son walked most of it. Fun day! |
| Mizzuno Nexus 5 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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I haven't had much to post lately due to not having a computer at home, just an Itouch that is not compatible for posts. Nursing a couple injuries in my back and hamstring. I've been meeting with my Chiropractor, who Steve thinks anyone without an MD is a witch doctor. I love him and he has been helpful with some physical therapy techniques, iceing, TENS, ultrasound and taping:) Getting better, but only cross training this week. Hopefully this can be resolved before UV half....
30 minutes bike and 30 mins elliptical. 9 miles total. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Cross training continued. Elliptical 5 miles, bike 2 miles. I need to do intervals, not feeling like I am doing anything. I almost feel asleep this morning and left the gym smelling excellent, not a good sign of hard work on my part. More PT stuff after gym, getting better. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 10x30 seconds sprint spin with equal rest. Rest easy miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I have been off for several days after the Dr suggested that I have complete rest with no cross training. The guess is that I have a bulging disc in my lower back. I don't want to pay for the MRI so we are treating like it is. Rest. So I took several days off of complete exercise and couldn't stand the way I felt anymore. Going 100 to a 0 can make anyone go crazy in the head! So I decided to walk/run to see how I felt. No standard mileage, just went by feel. Walked the hill at the beginning and the end and ran 2.75. Four miles total. Back was fine, glut and hammy were bothersome to a small degree. I jogged pretty slow, but I know that If I had put any effort into my pace or stride, it wouldn't be good. Noticed my fitness is lacking too, just stale. I know it will all come back in due time. At this point UV is looking very dismal. Oh well, my friend Christi from the blog was injured up until literally the night before last year and ran UVM in with a PR. So I won't call it quits until the last minute. If I'm able to do it, I might just have to redefine my expectations. Just not sure about that hill...... Has anyone used the compression biking shorts, if so, do you like them or think they are helpful? I know Andrea uses some....
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| Mizzuno Nexus 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles up Muller Park with family. No pain. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Planning to get a small walk/hike in with the family today. I'll start running tomorrow and hopefully be able to run 13.1 without any pain in the next 2 weeks. Excited to start going again! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on BST with Steve on bike. Discomfort, but no pain. I have a 5k this weekend I will likely use as a MP workout if feeling good. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins on bike and elliptical. I need to run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy down Main. |
| | Race: |
Skiller 5k (3.1 Miles) 21:08:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.10 | 0.00 | 0.00 | 7.10 |
| We drove up to Idaho Falls to visit the in-laws. My mother-in-law signed me up for this race before my injury so I wasn't sure if I would be able to do it. I drove up with my sister-in-law's who also ran the race. It was windy and cold with some sprinkles but seemed to not effect the race too much. I figured I could at least run marathon pace for a workout and decided to leave my watch at home. About 150 or so runners, lots of high school kids. Wasn't planning to place whatsoever, so it was a bonus to win this smaller race, 11th overall with males. Felt fine and never pushed the pace so my back and glut were undisturbed- but I did taste pennies afterwards. A clear sign my cardio has gone south. Great fundraiser for scholarships! |
| Saucony Kinvara Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| This morning I planned to run 5 miles, but had to turn around after a couple minutes. My hamstring and glut are pretty sore. Likely a bike ride or walk tonight. This is getting annoying. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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7.5 total cross train at gym.1.5 hours. 3 miles elliptical 1.5 miles on treadmill 3 miles bike Had to cut back intensity several times so it was hard to get a cardio workout, last 30 minutes started to elevate. Rolled out muscles afterwards. For sure out this weekend for UV Half. Do you think I need to tell the race director since he gave me a complementary entry? It will be fun regardless to cheer everyone on! FRB members are going to do really well!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles cross train, 1.5 hours. No pain, but injuries still present. Small improvements:) 3 mile run 4 mile Elliptical 3 mile spin Happy National Running Day to all! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles down and back on Main. No back pain for two days straight, still working on the hammy and glut with some progress. I didn't realize how much I had injured my hamsting/glut after the 30K. Looking back at my training, it is clear why that happened. I did not prep properly for that long run or race it no less. Grateful for the blog and what it teaches me. Another realization I have come to understand is that if I hadn't hurt my back the next day after the 30k, I think I would have ignored my injury and continued to push. It could have been much worse. So the back injury was a blessing in disguise. It made me rest without much choice. I think we have to all have to reframe these setbacks to accept disappointments and grow from them...or we'll always be down and negative no matter what. Huh. Happy running today! |
| Brooks Ravenna 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| Cheered and ran with several friends running UVM. Crazy wind in the canyon, but otherwise good day. Why did I wear jeans and a sweater? Good call on the stretchy jeans though. No serious pain, just need to cut off my right glut and I think this will all go away. |
| Mizzuno Nexus 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy down main, well slow, not easy. I really want to start some speed again, but not sure when I dare to do that. Just running is boring without a long run, speed work or tempo. Try it sometime for 6 weeks. Oh and make sure you don't go over 5 miles at a time. That would be too fun. geeze. |
| Saucony Kinvara Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I must have slept with my leg behind my head. Pain this morning for no reason. 3 miles cross train. I think I need to put all races planed on the back burner with hopes of a fall marathon. It's too exhausting following this injury, it is so unpredictable of when it is going to flare up Between my back and glut, they take their turn acting up. I think a clear calender will do some good, although lead to a very boring summer. What is summer without long runs? I'll make whatever races I can but with no pressure. Maybe this will all heal faster that way. Maybe it's time to join the Master's Swim team at the Rec center. I've been waiting for the right time to do that. SO I guess I run if I can, cross train if I can't. Dumb plan. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met with Kam for easy 8. Stayed around 9:00 pace which felt slow, but exactly what I needed today. I was glad he didn't encourage the pace. He brought along his son in a stroller. I was teasing him that if he could run uphill with his stroller at somehow the same time I am running downhill with Heeleys, it would be an even effort for us both. |
| Mizzuno Nexus 5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| XT- 2 hour swim with the kids. Keeping them from drowning was enough of a workout. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy down main 8:15 AP. No pain but close to the surface if I push it. Appointment next week with Sports Medicine doc for plan. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles up hill from Woods Cross headed East to home.I had to drop off my car to get fixed. The mechanic asked if I needed a ride, I replied, "Nope I'm going to run home." I could tell he was impressed;) Okay he really didn't care but I was just glad I could run!! 7:30 AP |
| Mizzuno Nexus 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.10 | 0.00 | 8.10 |
| Fun race to kick of Allie and James wedding day. Tons of people from the blog. Met Brooke on the blog who lives in the area. She just had a baby 5 weeks ago! Ran with her and Kam a little for a warmup. We had the option to run the 5k in a relay or individual. Since I have no speed I decided to go solo and use as a half marathon pace workout. Everyone was in good spirits and easy going. I think I was 1 of maybe 5 that ran the entire 5k. It felt relaxed and easy, just what I needed today, with no pressure to push. Stats- First for women in the individuals category. I think there were only 1 or 2 others:) 20:09 for 3.16 miles according to Garmin, showed me a bit over. How does that happen on a track? I wasn't challenging a PR today:0. So fun! No pain, just a little reminder in the last .75 mile. Cooled down with Andrea and Devera and a couple others I had not met before. Good to see everyone. Thanks for throwing this race Allie and James!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross training here and there, without much direction. Finally had Dr. appointment today with sports doc who told me what I had already suspected. Lower disc issues and hamstring pull. PT starting next Monday. I'm excited becuase after following up next month, he is going to get me into a running clinic evaluation that my insurance will pay for since it is considered PT:)! All races on hold. Sanity still in check so far. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
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Slow miles. It feels like I haven't ran for months. On the bright side, loved the rain and loved running through the sprinklers. I felt like a puppy. I can totally goof off, stop, stretch and take in the scenery when I'm not so focused on pace and splits. 8:30 AP. I'm anxious for my PT app. on Monday to get a plan. Ruff ruff! |
| Brooks Ravenna 2 Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| XT at gym for 45 mins |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: 4 miles easy. PM: Ohh! So good to have some answers that finally
make some sense! Today I saw an actual Physical Therapist, no Chiropractor
mumbo jumbo. I loved her and wanted to put her in my little (GU) pocket and
take her everywhere, especially to the gym with me! She listened and was so thorough.
She kept asking and testing till she got it right and then created a great plan
to follow. So I was a bit off with my initial diagnosis I gave myself. I
thought I had injured my hamstring that connects to my butt bone- nope. I have
injured my sacrotuberous ligament. that connects to my ischum, or bottom of
spine. I guess it reeks havoc on everything else anyway. But the best part of
this is that I discovered it is not the main concern or contributor. My pelvis
is out of alignment, and just has been for most of my life. She said that not
everyone is aligned perfectly and that's okay if they aren't athletes, but for
runners it messes you up. That explains why I have multiple injuries that are
always right side specific. I could have used this info in college. Sheesh.
Anyway, she made a great plan for me and I plan to do it for the next month.
3hrs of PT exercise tonight, it wasn't easy. I would have rather gone for a
run:) No running for next two weeks, bike and stretches are on the menu. Things
are looking up and hope is starting to restore. Halleluiah!
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| Brooks Ravenna 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Physical Therapy stretches for 1 hour. My B-hind is sore! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Physical Therapy appointment. Stretches with lots of squats, spinning, and some other seemingly pointless but effective moves. 2 hours of exercise total. She changed her mind and gave me the go ahead to run a little..... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PT stretches with 5 mile bike ride |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins carido and stretches at gym |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 easy miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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PT appointment with cardio, 5 mile bike ride
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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3 mile bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PT appointment with cardio |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PT Stretches |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6. Pain came back. Brother. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 5 mile bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy but felt hard miles. I'm in trouble:) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy on treadmill, AP 8:15. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on treadmill, AP 7:30. Then 2 hours of PT. Getting better, right calf sore. Whhhhat? Whatever, getting better. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM:I felt good today. This is a good sign- the last few runs have been promising. Pace was likely around 8:30-8:45. Ran with the women's group today. It's good to go with others, otherwise I try to be a hero and do stupid. Afterwards I did 1 hour of body weight exercises and PT exercises. I'm think I'm going to run Hobble Creek for fun. I threw out competitive races for the rest of the year- although Halloween Half looks fun again.... PM: Since Steve is training for a the Hobble Half, starting today (lol). We plan to run at nights. 2 hilly miles. He plans to build up to 6 before the race:) |
| Mizzuno Nexus 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM: 1 hour of PT exercises and stretches. They are getting easier. Doing these daily have made the biggest difference for me. So glad I found some answers! Returning may not be as slow as I originally thought, I just have to be smart. Light running later on. PM: , 2 miles with jogging stroller on same hilly route. Injuries have been very quiet lately! Can't wait for speed again. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM- 8 mile hilly bike ride. Tried to push the pace the entire time to get the lungs going without the impact. Done. 1 hour of PT exercises afterward. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6:15 am- 7 miles down main. 8:00 AP. Lots of base mile runs... |
| Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6:30 AM- Met up with Kam and Andy for 10 easy miles, the last 1.5 I started to drag a little on the uphill. Up and up. Afterwards did 45 mins of PT exercises. Later today we are going to a very serious Wii Olympic party. That definitely counts for a good PM workout. Likely a good ab workout from laughing more than anything. |
| Brooks Ravenna 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One hour PT appointment. Right knee is bugging me and going numb with tingling at times. I guess I am cutting off circulation somewhere. Whatever. I got the go ahead for speed work.Also went to Sports Doc today who helped me get a Running Clinic appointment for later this month. I'm excited for that! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Well, I never planned to take nearly a week off of running, but since my kids went and stayed with my in-laws it made sense for me to pick up some late and long shifts at work. Running never made the cut. We went and picked them up this weekend and stayed active with family activities, but again, no running. I am scared to go for a jog tomorrow and find my efforts are hard! Oh well, no clear goal in sight right now aside from jogging Hobble Creek this weekend. 3 miles walking and jogging up Mueller Park with family. My two year old kicked our trash. We may have another little runner in the family:) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.50 | 1.00 | 0.00 | 6.50 |
| 6.5 miles on TM, AP 7:45. Felt great today. |
| Brooks Ravenna 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 1.00 | 0.00 | 1.00 |
| 5 miles on Elliptical and 4x200 strides on TM 5:40 AP. |
| Brooks Ravenna 2 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 1.00 | 0.00 | 1.00 |
| 6:00AM - Cross training with weights at the track. Lots of ladies there today. They all looked like fitness models wearing matching clothes. I came mismatched and ratty with white legs. Ha, maybe I'll put some thought into my outfit at least next time:) Some of the nicest girls I've met. 1 hour of weights with sprints in between. I modified some of the exercises so that my legs weren't sore for Hobble Creek on Saturday. Although I don't plan to race, I know running the distance down hill alone will leave me sore. It should be a good day! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 1 mile warmup, 1 mile race pace. Felt great. |
| Mizzuno Nexus 5 Miles: 2.00 |
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| | Race: |
Hobble Creek Half Marathon (13.1 Miles) 01:28:08, Place overall: 9, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 13.00 | 0.00 | 16.00 |
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I had little expectations going in to today's race. Plan was to run around 1:30. I knew this was possible, I just didn't know if I would really do it, or try to go out and race. Happy I kept with the plan but I'm sure tired!
Spent the night in Springville with my sister. We had a bunch of family members running today, including my husband so that was fun. We got on the bus around 5:30 then made our way up to the start. Did .5 warmup and had no signs of pain, so that was promising. Started a few seconds back and went out at a controlled pace. I kept reminding myself to slow down and stop looking ahead to pick off the ladies because I knew I was going to die at the end and that was not the goal. So kept my head down, turned on my music and tried to enjoy the run down the canyon. Miles 1-3 (6:39, 6:37, 6:31) Felt good and controlled. Ran with Kam for a little then he put on the heat at mile 2. Took a water at mile 3. 5k was about
Miles 4-6 (6:38, 6:31, 6:44) Ran with Jen Hughes (last years winner) for a couple miles. We talked the whole time, which I can never do, so maybe that was a good sign. Then she went ahead and I felt no pressure to with her, nor could I have:) 10k at 40:11.
Miles 7-9 (6:58, 6:56, 7:00) Took some shot blocks at mile 7. They taste much better, but I prefer the easiness of GU for sure. Starting to come out of the canyon here. I remember last year coming to mile 8 and could not believe I had 5 miles left. This year I felt great here. Water stop somewhere in here.
Miles 10-13 (7:04, 7:09, 7:02, 7:09) Mile 10 was a bugger. Hill with headwind. Saw my sister Tammy who ran with me for a while. It's always refreshing to know someone is out there cheering for you, huh:) The last mile or so was slight uphill with wind. I mentally began to see myself slipping at the last .5 mile but again, that's an improvement from last year at mile 8! I wanted to be around 1:30 so, 1:28 was great! I talked to Cynthia Fowler, Angie B, Kam, after the race. Jogged backwards to find my husband. A mile jog backwards I had a terrible charlie horse in my left calf that put me on the ground for almost 8 minutes. Everyone kept cheering me on to go and finish the race, I must have looked like I was wiped out on the ground. I found Steve running with 4 other older runners who were on the Jeff Galloway plan as they explained. They ran 4 minutes and walked 1 minute. It seemed to work for them. Afterwards took turns jumping in and out of the ice bath with my family members, coldest ice bath to date. I tried to act like it was nothing, something I did in my sleep, but was the first to jump out. Ha ha ha. Afterwards went to get a Sports massage from Jorge from the blog. He is a great Massage Therapist and highly recommended if you are in the Springville area! Great day for running. I may be done racing for the year. Too bad it wasn't much of a season after injury from Strider's in the spring, but looking forward to PR's in 2013! In the meantime focus on base, some speed, pacing, and enjoying the sport! Congrats to all the FRB members who ran today!
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| Mizzuno Nexus 5 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I had to work today so I actually chose to wear wedges to fixate my leg muscles. It worked but still sore. 3 mile hilly walk with my sister later on. Walked in a skirt with my white Sketcher's toning shoes. It looked real nice together. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 6am: XT- 30 minutes on the elliptical, strides, PT exercises and rolled out some sore muscles. They actually felt better till I rolled them out. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 1.00 | 0.00 | 1.50 |
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6am: Met with the ladies group at the track to do legs and abs for the hour. Afterwards ran 4x400's in 85 with another girl to feel out my legs. Felt like a tired rag doll. PM: PT appointment. I finally graduated and I am happy with the results! 90 minutes of training with focus on legs and lower body. |
| Saucony Kinvara Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Pt exercises and 1 mile run with my 2.5 year old and Joss on the blog. She's very excited about her new blog, maybe she'll stick with it. |
| Saucony Pro Grid Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
| 6 AM: 13 miles in 2:09:26. Met up with Twinkies and Kam for Muller Park loop. The weather was perfect and the company was great. First time meeting Twinkies- his enthusiasm is contagious. We had good conversations about racing and mental games. I felt great going up and down until the last 1.5 miles on the road were more challenging. I think it was apparent by my silence for the last 1.5. My legs were spent. I knew I needed an ice bath so put in all our ice in a bath of room temp water. It came out slightly colder, not so much an ice bath:) I'm feeling drained but glad I got this run in today. Let the race reports flood in! |
| Mizzuno Nexus 5 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 "easy" miles with ladies group. I felt like a rag doll being drug behind the back of a truck. Left leg was really dragging behind. Felt great to get out anyway! Cross training planned for tomorrow. The goal for now is base training. I wonder how many miles a week I can get to BEFORE breaking apart. I'd like to test that out. I'm not really sure how long I should keep base mileage high either without a race in sight. Any suggestions? I signed up for a women's tennis league today. I'm excited to put some of my energy and competitiveness in another area during my building base stage. I haven't played tennis competitively against my siblings since I was 12. My dad and oldest brother use to teach tennis lessons. One day my dad had an idea to get all of us 7 kids into tennis at once. He bought me a tennis skirt, shirt, shoes and racket. I was probably the only one who never took it serious during lessons. I was often running around the court and twirling around in my tennis skirt....missing every ball that came my way. I never knew what my dad meant when he yelled, "Tara! Anticipate, ANTICIPATE!!" Well, I can anticipate that this tennis season will be interesting. On my way to the DI to get a skirt!
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| Saucony Pro Grid Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 minutes on elliptical with 20 mins of PT exercises. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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6:00 am: Boot camp workout for 80 minutes. Arms are tender! Most of this is an entry for me to remember about my running appointment, so it may bore you with the results. IF you want to shortened version, it is this...I am messed up. 9:30 am- Today I had my running appointment. I've been looking forward to this appointment all month. Since I was referred by my Sports Doctor, my insurance covered most of the cost aside from my copay. It appears to be a small world. I met with two trainers who worked with me the entire time. I connected with them right away. One of the trainers did his studies at ISU where I did my undergrad work. The other trainer did her doctorate at University of Wisconsin, where I also did my graduate work. We hit it off right away! I started with some strength and flexibility tests on my legs. It appears I have made a lot of improvements over the past 2 months of physical therapy in this area, so that was really good to hear my hard work and annoying PT exercises have paid off! My right leg is about even streghth wise as my left now: They had me get on a treadmill and taped me running from all angles with a white band around my waste. They looked at everything from my hips down to my toes very througly then went over the tape in slow motion with me, The results were: 1. My knees cave in with each step, especailly my right. This causes lack of efficiency and increased injury to knees. 2. Apparently my legs cross like sizzors. Runners are suppose to keep a center line, I cross over with my legs. Again, the same issues here with injury and efficiency. 3. I pronate normally. This was the best find. I have been running in stability shoes with custom orthotics. I was told I could wean out of these puppies into neutral conditioning shoes. Best advice of the day! 4. I run like a duck. My tail is out, my lower back is caved in and my belly is out. Arms are all over the place.So, butt in, abs tight, hips lifted and arms back at 90 angle with a slight upper lean. Lots of movement in the legs and arms, little to no movement in the core and center- That is the goal. I did this at 8:30 pace on the treadmill and about died. I don't think I know how to run anymore. This is my assignement for the next 2 weeks of running. She said there is a lot more work to do on the lower part, but will add that in gradually. 5. My foot strike is funny. Although I pronate normally, my stabilization on my leg is weird. I'm not sure what she called it, I can only remember the image of watching it zoomed in and in slow motion. It almost appeared that I jarred my foot each time I struck the ground. Huh. Not sure what this is about but she has a plan to fix too....later. 6. Hips look good for the most part, a little dipping on my right I guess. She gave me several exercises to help with this. The good news is that I have the capacity and muscles to fix each of these items, it will just take some practice and cognition to correct. Hopefully this leads to more injury free seasons. I think the going home message is that if it's not broken, then don't fix! Since I am and have been broken, it's time to fix! I pretty much plan on being like Kassi Harmon and all the other great runners by the end of all of this. 7:00 pm : 1.5 hours of tennis with the family. I appears I have a lot of work ahead before my first game next Thursday. I tried on a tennis skirt at Lululemon and have not stopped thinking about it. I can't get myself to pay $60.00, so I will have to wait till the DI gets one in my size and color preference. Anything but vomit color will do, but that seems to be the only choices lately..that or white with an interesting stain in a peculiar spot. I will wait or go without if those are my choices:)
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| Mizzuno Nexus 5 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 6:00am- 8 miles with easy 4 down Bountiful Blvd with 4 miles back. I tried to remember the things I had learned during my appointment yesterday and apply, but found it harder to do than I expected. Offered to pace friend for her tempo at 7:40. Found myself breathing a little harder than I wanted up the hills. No pain but right hammy was very aware. Enjoyable run. |
| Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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6:00 am: 8.5 down the blvd. Tried to focus on form, still feel like I don't know how to run. I need to start taking notes to take to my next appointment for my running form lady.... |
| Mizzuno Nexus 5 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ***Real quick! I am planning on going to watch TOU next weekend, if anyone wants a ride up that morning, let me know. I'm in Bountiful and can meet up with anyone on the way. I'd love the company. I can take up to 6 others. I think it would be fun to bring our bikes and ride up part of the course so we can see more of the race. I'd be open to running instead too. There are so many people running, I want to cheer them all on! 6:30AM: 6 miles down Main. It felt good to get out. Chased the garbage trucks and breathed in junk the entire time. Then came home and smelled my dirty dishes. Felt right at home. Working 6 days in a row always throws off my home routine! Glad to have 8 off now and can focus on my kids, house, and running. PM: 8:00PM : Two hours of a full workout. Playing tennis was secondary. I got talked into joining a women's Tennis league this fall and I AM TERRIBLE! I laughed so hard the entire time. I'm sure the others wish I would have taken it seriously. It was that kind laugh that you can't stop. I laughed when I hit the ball out of the park, when others missed the ball, then I laughed at the ones taking it so serious. No one was safe, I laughed at everyone and felt like a 3rd grader. By the end everyone seemed to be laughing too. We played doubles playing 3 sets each, 15 games total. I think we won maybe 4 games as a fluke. My partner was very patient and kept telling me "Nice try." That made me laugh too. I think I need private lessons if they are going to allow me to continue. My right arm is pretty sore and somehow I bothered my little injury in my glut/hamstring. I need to decide if this is something worth it. I would hate to get injured over tennis! But overall so much fun. I guess If I end up dropping out, I will go anyway and be the ball girl. I've always secretly envied that role. I could even use it as sprint workouts:) I need a tennis skirt!!!!
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| Mizzuno Nexus 5 Miles: 6.00 |
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| | Race: |
Classic 5k (unofficial pacer) (3.107 Miles) 00:28:47 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 2.00 | 0.00 | 10.00 |
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***Real quick! I am planning on going to watch TOU next weekend, if anyone wants a ride up that morning, let me know. I'm in Bountiful and can meet up with anyone on the way. I'd love the company. I can take up to 6 others. I think it would be fun to bring our bikes and ride up part of the course so we can see more of the race. I'd be open to running instead too. There are so many people running, I want to cheer them all on! AM: I wanted to come out and support the Classic 5k for heart health. This is really great race for the value. You definitely get more than you pay for, thanks to all of the volunteers. I paied $15 for an early entry (plus a discount from my work). You get a goody bag with a great long sleeve tech shirt, certificates to vendors, sunscrean, a small first aid kit, pen and a few other odds and ends my kids liked. The kids K was also a great value. For $2.50 (discount through work again, $5 origainally) my son recieved a goody bag filled with toys and a cool red shirt. They had mascots, a helicopter, Miss Utah, balloon animals, vendors with free samples and plenty of Great Harvest bread and fruit at the finish. The best part of it all was awards were picked up on your own. After you look up your time, you report your finsihed and gather your reward. None of this waiting around stuff. Plus the drawings were similar. They pulled out all of the numbers that won, posted them and if you see your number, you grab a prize out of the desiganted area. My daughter won a nice hat from Striders I plan to steal. Overall great race. We lined up to the start. I had all my kids with me. Jocelyn and I signed up for the 5k together (she is known as Joss on the blog, go say hi). This was her second or third time running this distance. I had my two younger boys sitting in a single running stroller. My 2 year old sat on my 6 year old's lap with his arms wrapped tightly around my toddler. Great restraints:) We got a few worried looks but hey, we're just keeping it classy folks, classy for the Classic 5k. The gun went off and Jocelyn went off in a sprint. Uh oh! I weaved like a mad women to catch up with the stroller. My two boys just laughed and cheered me on as I pushed. Jocelyn held on tight and never walked. I was quite impressed. We saw a girl ahead about her age, I took a mental note to keep her in my sight. I knew if I told Jocelyn to watch for her, she would have sprinted past, then died. Slowly we worked our way past her in the last 3/4 mile. At that time we thought she was in first, but alas the results showed her in second (28:44) by 2 seconds. She got a award that she plans to wear all day. We stayed after for the kids K. My 6 year old ran it with a smile the entire way. He looked way cool doing it!:) Jocelyn and I got massages afterwards while I visited with Angie B and Jassmine Sessions. We plan to run together soon. So glad to have met Jassmine in person, we live close enough to run together. Hopefully our schedules will work out. I believe they ran the 10k and finished 1 and 2. Nice work ladies! I love the power of mantras. I used my first manta in High School while training for State my Senior Year. It was "Just do it!" I know, very original. However, it has changed over the years as it the old ones have turned stale. I practice them during training and attach a meaning with them to make it count. I think that is a great mental trick for runners. I asked my daughter what she was thinking in the last mile when she was really tired. I asked, "Were you thinking of walking? That this was too hard?" She replied, "No mom, I just kept thinking about the 'Olympics' and thought about all of those fast runners. It made me hold on when it was really hard." I LOVE that. Go Jocelyn! Today, run for those who can't. Work that heart! Happy running. PM: 10k at 7:30 AP. Took it easy until the last 1.25 miles, picked up to 6:40 pace, no issues:)
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| Saucony Kinvara Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 2.00 | 0.00 | 0.00 | 8.50 |
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AM: Easy run on TM with goal MP for the last two miles. 10k (47:10) AP at 7:27 total. Easy 4 miles then last two miles at 6:55 and 6:40. I Felt fine today. I need to start really building up my mileage. Races are the best way to motivate, otherwise I feel like I am running blindly without a purpose each day. Huh, what to do next. PM: 2 mile hike with kids then 1+ hour of tennis in the evening with kids and several single games with Steve. He's never played and beat me for 60% of the games. Geeze, my skills need help!! I still feel like it's all in the skirt. I need one by my next match on Thursday.
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| Mizzuno Nexus 5 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 easy miles on Davis. I set my alarm to wake up at 5:20 this morning for a run at 5:45 with a friend. I woke up at 5:53, it never went off. UGH! I literally left a trail of clothes on my way out as I undressed and dressed all the way up the stairs and out the door with my shoes in hand. Apparently I found time to turn on nearly every light- waking everyone in the house. It was an emergency!:) I left the house less than 2 mins from when I woke up. I drove up to our meeting spot and she was gone, but found her later down the route. I felt like I was dreaming the entire run. Maybe I had an eye closed, I hope so. Ever since Allie's post about running with an eye closed I have wanted that experience for myself! |
| Mizzuno Nexus 5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 easy down Main. I felt like I was wearing a prosthesis. My right leg kept dragging behind and has been sore all day. No tennis tonight. What? |
| Mizzuno Nexus 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| I went up this morning to watch and support all of the TOU runners. The tail wind seemed great coming out of the canyon. The FRB members were doing great. I was able run run a little with Allie, Janae R.and Stefenie T. for a couple minutes around mile 14. They were sticking nicely together around a 6:2x pace. Cynthia F. was ahead in first by 2-3 minutes. By mile 16, the three girls separated by about a minute each with Cynthia leading with a 3:30-4 min gap in front of Janae R. looking strong in second, Allie determined in third (45 sec back), and Stefenie a minute later in 4th. Then low and behold our own Rachelle Wardle! in fifth a couple mins later, looking great!! cheered on till mile 21 then turned around the cheer on another friend on an hour so back. Not quite sure about the results overall yet, but everyone looked to be strong. Great raceing today! Did I forget to mention Jake was looking strong around mile 14 running with some other guy?! excited to see the results! 5 miles total of running and cheering:) |
| Mizzuno Nexus 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Mile jaunt with my sister in Springville. Beautiful night! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 6:30AM- as much as I wanted to go for a run this morning, I could not turn down a 3 mile walk with my good friend from out of town. Slow and steady. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles down Main. I smelled fresh donuts for most of the run, a good change compared to garbage days. Felt energized and kept a good pace. |
| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6am- Davis Boulevard with a girl I didn't know. Turns out her group never showed up and neither did mine so we ran together, it was interesting. She turned around after 2 miles and I went a little longer for 7 total. pm- 2.5 hours of raw tennis. I need to stop playing around with the racket so much. My legs are bruised to death from nicking myself. I also spent a large amount of time watching a cat run around the court instead of the ball. I think I was the only one that found that entertaining. On another note, I actually won a few games! I'm getting better, but a very long way to go. Fun tournament! still searching for tennis skirt. |
| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 7 hours of cutting, boiling, straining, processing, and canning applesauce. It was certainly a grueling process. I'll never do it again. It tastes just like the stores sauce that's selling for 69 cents a can right now. Huh. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 6:30AM- I walked out my door and smelled a horrid stench, mimicking a skunk. I'm pretty sure one peed on my doormat. My house must be the happening place, because the the other day when I went out for an early run, a deer ran right past me as I walked out the door. I'm expecting, of course, a cougar next. 10.5 miles on Main Street this morning. The temperature was great but, the air quality looked and smelled borderline toxic. I felt good this morning. At half point, I turned around and did 3 minutes on/ 3 minutes off totaling aprox. 5x800 meters at 6:30, 6:17, 6:26, 6:12, 6:30. The first 2 were uphill with the rest rolling. It's been a while since I put some speed into my legs but it felt good although my lungs started to feel it on the last hill. I have to clean out my garage today which should be a 2 day project. AM cross training I'm not looking for to:) 7:00 PM- 60+ mins of tennis. Somehow I'm getting worse, but my attire is improving. Tonight we agreed I looked like something out of a DI catalog. |
| Saucony Kinvara Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8 miles on the Blvd. Nice and cool morning. Picked up the last 4 slightly to 7:15 AP. Felt fine. I need to pick up my other runs. This pace felt better than my usual lope. |
| Brooks Ravenna 2 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 5.00 | 1.00 | 7.50 |
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Time to focus training a bit. I signed up to be the 1:30 pacer for the Haunted Half on October 20th. I have never officially paced a race, and I'll be alone. I probably should have picked a slower time to be safe. Oh well. Anyone want to come and run with me? Lately all my miles have been base miles without any speed or tempo. Time to pick up up again. In November I'm running the "Just Cuz Half" in Pocatello on the 3rd. I have several family members who are also running it. Then a 10k on Thanksgiving morning. Today I slept in to get at least 8 hours for a change. Decided to run a tempo on the TM. I was so nervous to run faster today. I originally planned to do 4 miles at 6:30 pace which seemed decent, but I thought it would be harder than usual since I haven't ran in the 6's for awhile. 1 mile WU with stretching then on to the tempo. I had to pause for 3 minutes after a mile to KT my left knee that was bothering me a little. Jumped back on pace and before I knew it, I was at 4 miles with no problem. I decided to make it a 10k and pushed to speed up a little. Finished the last 800 meters in 2:50 and felt great! 6.2 miles in 40:00, 6:25 AP. I finished feeling like I might have been able to go 2 more miles, but it would have been a struggle. That was a confidence boost. I feel good about this one today, because I've felt so slow lately. Maybe I'll push the tempo a little more next week. *Wednesday morning, Mueller park trailhead in Bountiful at 6:00am. Everyone welcome. Bring a headlamp. Planning to be done by 7:30ish so however far that gets me. The theme is "Clash like a DI runway model." **On Saturday I'm heading up to the Huntsville Marathon. Anyone is welcome to catch a ride with me. I'm pacing the last 10k for Kam and heading home right after. Planning to leave around 10:30. Come support all of the FRB runners by helping pace or spectate! Race starts at 10:00am.
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| Saucony Kinvara Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Great run up Mueller Park this morning with fun and talented company. Allie and Cynthia Fowler joined for an early morning run. Today's dress theme was "Clash like a DI runway model." I certainly took it further than the others but they tried;) It was a good thing that Allie took a bath full of glo sticks last night because it was dark! The headlamps saved us from several near cliff jumps. I alone accumulated 74 pseudo falls. The leaves were pretty for the last 5-10 minutes of the run, but it didn't matter because we entertained ourselves. Allie told us about the time she tripped over a raccoon, her early morning bread making days, and how she met James. Cynthia talked about dog bites, witnessing a finger come back to life, and someone who had diarrhea:), I filled in the spaces with urology matters, Fabio, and the FRB!. Great run!  
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| Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 0.00 | 0.00 | 9.00 |
| Great day today! I went up to watch the Huntsville half marathon. I met up with Kam and Angie at mile 21. They were looking good and holding on strong. Angie was leading the women's and Kam was in third place at that time. Helped pace for the last 5 miles. Kam ended up finishing in second overall in I believe just under 3 hours. Angie took the women's title in around 3:02 (unofficial). It was great weather today and fun to see everybody out. 9 Miles total today with an AP of 7:30. |
| Saucony Kinvara Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6am: 6 miles on the blvd. My left toe has been bothering me. I think I have a bunion acting up. Aren't those exclusively just for old ladies? Kinda like gout for old men? Don't be offended if you feel old or have any of these conditions- but if you find yourself in this category then you are likely either old or decrepit. I'm finding symptoms of both today. Last week I experimented running in my neutral shoes and I think it messed with me since I didn't ease into them more. I'll take Tuesday off and see what Wednesday brings. Nothing serious yet. I have a follow up appointment with the running clinic from last month. More info on how bad my form is to come. |
| Brooks Ravenna 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM: Early run on the TM this morning that turned into 2.5 miles. I couldn't stop thinking of everything I had to do to get ready for our vacation this weekend. I should have left the house. PM: Running appointment. Ran another mile on the TM. It turns out I have made a lot of improvement and have increased my flexibility and strength over the last month since my last visit. She watched me run for a few minutes (incorporating my new moves:) and told me I was looking near my ideal place. The only problem is that I was really trying hard for those few minutes. It is much harder to run that concentrated for any other run. It just takes a lot of practice. Hips tucked in and up, abs tights, shoulders back with arms and 90 degrees, slight lean forward, knees moving straight ahead of me, oh and watch those arms from swinging to far from the body! It's exhausting and maybe a bit overkill. Whatever. If it means I be less injury prone then add 10 more concentrations. I'm grateful for her help and the opportunity to get evaluated anyway. I just keep thinking- it's so much easier to run chaotic natural. |
| Brooks Ravenna 2 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| Lame attempt to do a speed workout. I've been sick with. small cold this week buy it apparently had left me with no energy. Plan A - 4x1 mile at 6:00 with equal rest. That plan changed after I woke up to do 1 mile less. Then that plan chenged after my warmup to.... Plan B- 400,800,1600, 1600, 800, 400. That plan changed after finishing the first 800 with labored breathing and no energy. So today's workout... Plan C - 400, 800 with warm up ad down. Core work. PM- 2 hours of tennis. I'm getting worse despite my new tennis skirt. |
| Saucony Kinvara Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| House cleaning. That counts for something, both for and AM and PM workout. Nothing like having my mother in law stay for the week to remind me that I normally live like a pig. Crumbs everywhere. She's the best! She took off work for an entire week to watch our kids while we sit under the Hawaiian sun. Aloha! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles walking and running. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| Hakuna matata! Beautiful run this morning along the beach near volcanos. Ran up north to check out the island to a barricade blocking passage to a volcano. Watched the privilidged ride up on helicopters for tours. Ah, so cool. Picked up the last two miles in 6:28 and 6:20. 7:15 AP for 8 miles total. Lots of walking and "Romancing the Volcano Lulau" tonight! |
| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Sports Day! No meetings for Steve today so we took full advantage of the day. We had breakfest on the beach with cats everywhere. Then I went to the bathroom and found a baby lizzard. Steve keeps teasing me that all the pics I have taken so far have been of animals that no one cares about:) lol! True, I went back through the pics and I have two lizzards, 8 cats, 2 squirrel types, a rooster and a chicken, a turtle, crabs, fish, and one of Steve. Ha! Early jog around the village with a few stop and walk breaks then drove into Kona and saw all the triathletes training for the Ironman this weekend. 7.5 miles total. We also saw a prostitute offer samples of her services to several men while eating lunch. Very appetizing. PM: Snorkeling on the beach and chasing waves intertwined with the triathletes who were training. I can't imagine competing in that water. I might have been the only tourist to think that was cool while the others might have felt they were in the way. Lots of huts with gear set up. Do you think Its ok to wear an Ironman shirt without competing in one? I wonder how hard it is to qualify compared with running in the USA's...I think that's what its called. |
| Brooks Ravenna 2 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 around the island, some walking breaks for sightseeing in there. |
| Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Day filled with walking and snorkeling. Great time! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run and fun hike to a private black sand beach today. I'll have to add pictures later. |
| Brooks Ravenna 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Is the 6 around the island. |
| Brooks Ravenna 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveling day with 3 layovers and a red eye flight. I am a zombie. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| I spent a lot of wasted hours at the gym this morning do not being able to sleep sleep. It turns out I'm still on Hawaii time, 4 hours earlier. AM: 20 minutes on the elliptical, 20 minutes on the recumbent bike and a 5k at half marathon pace. Followed by lots of stretching, sitting, and watching TV while everyone else work hard around me. PM: Met up with Allie to go over the course for the haunted half on Saturday. it seems like it's going to be mostly downhill, but there are several miles that are certainly up. It makes me nervous pacing the 130 group now. If anyone would like to come help pace, or meet me on any part of the course to make sure I'm doing okay, you would be a saint. I'm sure I'm overthinking it. 5 miles at 7:35 AP Downhill and I was breathing harder then I should have. What? The best part was when I went over to Allie's after the run, she offered me Gatorade. since I didn't want that much, I asked for a cup to drink it in. She proceeds to look through several cupboard in the kitchen while climbing on top of cupboards to retrieve some brand new cups (still wraped) likely from her wedding. Meanwhile, I see a bunch of "cups" in her cupboard and tell her one of those would be fine. "Oh you mean a mug?" apparently in the Moore household, mugs and cups are completely different. I learned a lot that night. She has a darling house and a stores worth of brand new running shoes to go with it. I've never seen anything like it before. I drank Gatorade in a mug. |
| Brooks Ravenna 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.00 | 0.00 | 4.50 |
| First night of real sleep in a week. I've been averaging 4-5 a night from jet lag I suppose. It also doesn't help that I have been anxious about this race on Saturday.I just don't want to disapoint any of the other runners. I really, really wish it was ALL downhill. Those middle 2 hill miles are making me crazy, AHH! Anyway, I did a confidence boost workout today. Nothing special or fast by any means, but a reminder I can run at goal pace for Saturday.
1 mile warm up then a 5k. Spilts at 6:49 with 1% incline (1:30ish pace), 6:15 with 0 incline(PR hm pace), then eased back to a 6:45. I set up the split time deliberatly to make the last mile not feel too hard compared to the others. I felt fine, esecially knowing I will be going down hill. One thing that topped it off today was when I realized that I have not ran 13 miles since Hobble Creek, if my memory is correct. I don't even dare check. Oh boy. Bring on the down hill!
I signed up for Ogden Marathon lottery yesterday and the Just Cuz Half on November 3rd. Good to have something to look forward to.
PM: Two hours of tennis with the leauge. I won a set. I'm getting better! |
| Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.50 | 1.00 |
| 60 mins of cross training at the gym. 4x 200 pick ups at pace. Feeling good. Lots of stretching too. |
| Brooks Ravenna 2 Miles: 1.00 |
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| | Race: |
Haunted Half (pacer) (13.1 Miles) 01:31:01, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 7.00 | 0.00 | 15.00 |
| I'm writing this with my phone, so ignore the auto text. Oh, and the grammar police should take the day off, Burt. Okay, my time is either 1:29:48, 1:31:01, or 1:31:48. I'm so confused! Here's what happened. Today I was the 1:30 pacer for The Haunted Half. I was so nervous going into this race since lacking quality workouts. I knew I could do it, but I wanted to have fun and talk to others. I kept picturing all of the things I would say and how we would gut it out together in this epic group of people about to PR! Well, that was a delusion. We line up to the start and I raise my sign. Everyone looks at me and walks away. I look at all the other pacers who already have groups forming around them..and they're already laughing and giving tips! I raise my sign higher. Surely no one can see it. I start soliciting to those around me and accusing them of running my pace, "Soooo, you're running 1:30?" They responded with either glares, frightened looks or looks of dismay and then preceded to moved ahead or behind me. Then I get excited! A youngish Guy in his 20's, along with his buddy approach me. I stand up a little taller and try to look seasoned and fast:) He asks, "Are you really going to try and run 1:30?" I respond (beyond excited, lol!) " YES! Are you guys going to join me?" They both laugh and he says, "okay, good luck with that." Off they go. Oh brother, I was in Jr. High again, doubting myself. Then someone asks if I'm a Pacer for my costume (even though I am clearly a cat with ears, whiskers and all.) After explaining that sime if us were pacers, for some reason, I dont think she believed it. Well, its go time! The gun goes off as the headless horseman throws a pumkin right in front of us. I thought that was a strange place to throw it. Oh well, no one slip or trip. Miles 1-3 (6:23, 6:42, 6:39) I was grateful for Andy who gave us all pace bands. I planned to follow it with a little bit of time banked for the end so I could guarantee exact timing. A kid ran up to me in the first mile and spoke of his plans to stick with me. I notice his breathing is pretty labored already as he tells me that he never trains for these races. In fact, the last half he did, he stayed with the 1:30 pacer till mile 8 when he hyperextended his leg. I stop to tie my shoe at 1.5 into the race. He stops to wait with me. I urge him to go on and he does. I catch back up quickly and he starts walking. I never saw him again. Miles 4-6 (6:36, 6:37, 6:41) I'm feeling very relaxed and it actually feels effortless. I'm shocked. Alone, with a girl and a guy about 300 meters ahead. She's in second. 10k at 40:58. 24 seconds in the bank already. Just where I wanted to be for the next section of hill work. 7-10 (6:59, 7:38, 7:23) Three miles of hills. I was so glad I wansn't racing because my breathing was starting to go south. It was good no one was around because I wouldn't make any sense. I see my family cheering and my husband asks if I'm "on." I give him the thumbs up cause I've now got 51 seconds in the bank. I pass the second place girl and encourage her to go with me. I lie and tell her the hills are almost done. She leapfrogs with me and eventually falls back. Now I'm in second and the first girl is 10 seconds ahead. I want to pass her but hold back. I eventually draw her into me by mile 10. And she's a man. First girl isn't in sight. But second slips away to a girl speeding past. 12-13.1 (6:35, 6:50, 1:55) Okay, this is where it gets interesting. At mile 12 you turn into Memory Grove. I missed the turn was chased down. I added another. 10 to my distance. It's okay because it's time to put on the breaks and get my exact time. I creep up to the finish and see 1:27 on the clock. What!? My watch says 1:28:34. I turn around and try to draw other runners in. A few guys come in. I don't want to finish early because I know I'm in third and that just isn't fair. I start running in slow motion and performing leprechaun kicks to show off and waste time. I see no girls in sight so I decide to cross inbetween clocks. "official clock" read 1:29:48 and mine read 1:31:01. Surely somewhere in there I have hit my goal time. I walk up to the timing guy and tell him there is about a 2 min discrepancy (or less? He tells me their timing is off anyway. So I'm not sure what that means. Results come out and I get a trophy for third overall, with a time of 1:31:48! Figure that one, I can't. Guess I shouldn't have started 3 seconds back from the start.:) Sorry Walter. Hopefully Ill get it right next time. I had a great time. It felt controlled like a tempo, just what I wanted today! Thanks for your support this last week while I acted like a DQ, that's short for drama queen around here. She's been here before. |
| Saucony Kinvara Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sore left toe from some bunion issues. I have a half on the 3rd so went to the Podiatrist to get a sketch of the future. Surgery someday but for today a cortizone shot right through the joint. The Doc pulled on my toe to open up the joint to inject the steroid. Brcause of pressure built up from inflamation, the medicine sucked right back into the syringe twice. Ouch! I tried to act really cool so I only cringed when he turned his head to talk to the Med student in the room. Not a big deal. Cross training for a few days till it settles down. I took a good painkiller before bed because I'm a baby:) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Elliptical for a hour. Five miles total with planks and PT stretches for 30 mins. Three mins of planks killed me. |
| Saucony Pro Grid Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 90 mins at gym. 5.5 on elliptical. 15x30 hard with 30 sec slow alternating on level 10. Stretching and planks afterwards. I bought new shoes yesterday Nike Zoom something or other. They feel like boats. I got a Half size larger in wide to accomidate the bunion. They look like a joke but feel like a dream. Huh, never thought I'd buy Nike again. |
| Saucony Pro Grid Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 90 mins of cross training, elliptical, arch glider, stetching and abs. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 in the Boulevard with the girls. first run in a week and my breathing was labored. Still planning to run Just Cuz Half this Saturday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 miles down Main. I decided running in the dark without my watch is fun. You always feel fast in the dark, and nothing will tell you different:) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Happy Halloween! We like Halloween around here. I prep all year for the trick or treaters. I collect junk and toys throughout the year from the kids, then we place toys mixed with treats in a large box on the porch while we are out. The box is usually almost empty from either lots of kids, or one punk kid. We aren't known for much, but we are known as the house with toys on Halloween! Collecting DI and McDonald's quality toys is a child's dream and a parents nightmare. I feel sorry for the parents, whose child took the large stuffed animal to haul around. Yes, we also had weapons and other annoying noise makers that didn't make the cut here in the Summers home. This is the one time of year I turn into a Nazi on Halloween night. I'm not talking about my costume, but rather my mentality. We start around 5:30 and go till 8:30. If you cry or pout, you are left behind. We run house to house. If you can't keep up, you miss out. Everyone has assignments; "The Ringer" (Unrelentless ringing and knocking), "The Guardian" (cars, lights), "The Judge"( when to give up and when to keep ringing the bell), "The Compass", and the "Candyman" for inspection. Everyone wants to be the "Candyman" and no one wants to be the "Guardian." By the end of the night when everyone gets tired, Steve and I naturally assume all the assignments anyway. Steve never takes it very serious, he stops and talks to every one. Sometimes he slows us down but we let him come anyway:) When we get home, we sort through the candy and the kids sell part of it to me. from there I either eat it, donate it, or throw it out. Halloween Is the best! Three hours of walking and running- some would call that three hours of interval work! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: Elliptical, HM pace running and stretches. I'm exhausted from trick or treating! PM: 90 minutes of tennis tonight. If there was ever any doubt before, there is no more. Clearly, I have no future in tennis. |
| | Race: |
Just 'Cuz Half Marathon (13.1 Miles) 01:26:06, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 13.00 | 0.00 | 16.00 |
| Update: It appears it was a win after all! Thanks for everyone's help with verifying and helping me out. Guess we'll see if the official results mirror the situation. **************************** Again, this was compiled on my phone, so be gentle with your grammatical criticisms:) What a fun, low key and organized race! I traveled up to Pocatello, Idaho to visit a friend, celebrate my father in laws birthday and of course race! I spent the night at my friend, Doni's house. We spend the majority of the night stewing over the race, wondering about the conditions and laughing till our eyes closed from drowsiness. My thoughts going into the race were good. I knew I had a good chance of placing but really wanted to balance a good time while not pushing the limits on any old injuries. I knew 1:24 would not be overkill, but challenging at the same time with my current training. The race started at 10:13 sharp! Lots of people started out very fast. As I made my way through, I couldn't help but to over here some of the conversations, "wouldn't it be cool if we could really keep this pace up the whole way?" and " look how far ahead we are of everyone else already!" and " Whoa! This is fast! Oh well let's just keep going until we die." And last but not least, " This is my first half! I should have trained." As you may guess, by the first mile most had settled into a comfortable pace. I was in third, with the first and second ladies quite a bit ahead along with a handful of guys. Miles 1-6 (6:09, 6:17, 6:37, 6:30, 6:27, 6:31) The first 2 miles were by far the steepest. Then the course works its way down the canyon with rolling hills. The most difficult part about this course was that it was very difficult to get in a good rhythm. The rollers were very apparent and felt abrupt all the way down. Although there was traffic, for the most part, I was able to catch the tangents. I felt very relaxed but anticipated my legs would start to fatigue. Then the wind started. You know it's windy when it's hard to hear your music. I could feel my splits slipping despite my efforts- at least we were going downhill for the most part. When I was off 40+ seconds by the 10k, I realized I needed to reevaluate my time because I couldn't control the conditions and the course was only going to get more challenging. I passed the two ladies and was in first, or so I thought (more on this later) and the same handful of guys up front. Looked down at 6.1@ 39:09. Miles 6-13 (6:31,6:49, 6:31,6:32, 6:37,6:52, 6:55) These were somewhat uneventful miles. The aid stations were great, at mile 11 there was a temptation table with liquor,water, gatorade ,and pastries. I went with out. Once out of the canyon, the wind disappeared as we turned directions and headed to the finish. The last 2 miles were buggers. The rolling hills continued, however they were rolling up this time- to finish. The last two hills we're pathetic for me, but I managed to stay close to pace. I finish and get congrats from others stating I was the top female. I also believed I was first so I was happy :-) The awards start and I was awarded first place. I was given a pitchfork and 150 dollar gift certificate. Then, there was some confusion about the results. Somehow, it went unnoticed that an OVERALL second place finisher was a 39 female finishing in 1:18. She never showed up to the awards or alerted the director she would be gone. No one around seemed to know who she was or noticed her. It's clear she exists, there just may be some question as to whether she ran or had given her number to a male. I surrender back the prizes and in exchange for second and was given an engraved baseball bat and 50 dollar gift certificate. Still so great to win and happy with how I did. They plan to mail her the prize money. I was curious to know who this woman was. A 39 year old from Caldwell, Idaho who ran a great time, on this course who shatteted the female course record from Lois Keller. Lois was my teammate in college. She went on to run in the Olympic Trials, USA's, various sponsorships etc. Her record was shattered by 3+ minutes yesterday! Who was this outstanding lady? I looked her up. Athlinks is not familiar with her. She has a sparse race history, if any. I felt like I was being challenged so I put on my stalker cap and find her daily training log. Her last run was several days ago. 3.1 miles in 36:XX. Huh. Everything appeared to match up to a woman with 12 minute miles who often speed walks for cross training. Where did this woman come from? So strange. Regardless, congrats to her with an impressive time! Aside from base miles as usual, thanksgiving 10 K up next! |
| Saucony Kinvara Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I got my workout clothes on this morning in anticipation of running. My legs and lack of motivation discouraged the idea. I really just need to roll those puppies out.! A good run would probably really just be the best idea to get the lactic acid out. I didn't know how out of shape my legs were going in to this race. Run tomorrow. I did run however in the parking lot to cast my vote! Also, I won the lottery! The Ogden Marathon lottery that is:) I looked over the course and it doesn't look as fast as I hoped it would be. For those that have ran it, did you like it? I basically like being timed as I jump off a cliff. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today I went to my last visit at the running clinic. I finally graduated with decent running form. I still need to work on my core though. Time to focus on core and weights this winter before Ogden marathon. I think 2013 is my year for PR's! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day 1 of strength training initiative. Time to get my sorry abs in gear! 15 minutes elliptical warm up then new physical therapy/ running clinic routine. 2x20 crunches with tabletop knees armpit to kneed bicycle crunches legs at 90 degree angle with toe touches 2x60 planks side planks, each side 2x30 bucket kickers with T band, each side isolated squats with T band 1 minute of crab walks with T band around knees My strength really need some help some of these were pretty hard today. The goal is to do these 3xweek. PM: 60 minutes of tennis tonight. Tonight was the last match of the season. Somehow, the wind work in my favor and I won all but 1 game. Whenever I would hit a ball way off, The wind would adjust for me and make it in.The real reason is because I played against all of the other loosers of the tournament so it would be more of an even playing field. A great ab workout tonight. We laughed at ourselves the entire time as balls through over the court, into bathrooms, and hit cars. We were basically experts, experts at tennis mayhem. Also, I left with a wound to the face after a leaf came blowing at my face at 120 miles per hour. It either cut my face or popped a zit, I don't know. Case in point, it was blowing game! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Same workout as yesterday with all the abdomen and leg exercises. The exercises are pretty tough when I'm doing them but then the rest the day I am not sore. So either I'm not doing them right or I'm just a big wimp. No comments on this one, please :-) I took the week off of running So that I can give my stiff toe some time to cool off. I need to stop racing in my Kinvaras, I think they have passed their time. RIP. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I've been so busy with work and sick kids, the one thing I let slide first was running. I usually find myself on an unplanned lazy break about this time each year anyway since the season has ended. Like last year, I plan to run a Thanksgiving run off of virtually no running the weeks before. Why not, it makes it more interesting. Since the air quality has been less than ideal, I ran on the treadmill. I only got 2 wu miles in before my son began screaming. I'm getting really tired of "kicking tiny birds in the head, smashing crickets, and punching spiders in the face." His night terrors are killing me. I have to go through the motions with sound effects so that it's believable that I am taking care of business and exterminating these monsters from his room. I guess you could say that I got a mini kick boxing session in. I never returned to the treadmill....little buddy was now up! After getting the kids to school, I went to a Body Attack class for 1 hour. That was fun, I need to do a class or two more often. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| These 6 miles were rough. That's what I get for crappy eating and training for the past two weeks. Not feeling great today. Season over or not, I've gone overboard. Time to eat better and be more consitant in training. I've been thinking of doing crosfit this winter. I've never heard anyone doing it, who later regretted it. Anyone have any experience with it? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 1.00 | 1.00 | 4.00 |
| 4 miles on treadmill @ 6:40 AP then 30 mins elliptical. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Free deer meat anyone? Various cuts available, road kill style. I ran over a large deer yesterday morning on my way to work. It was still dark so I had little time to respond to a dead dear laying in the middle of the highway. Things haven't been the same since for my poor car. I had it checked out today and ran around till my car was finished. Broken emergency brake cable, needs alignment and a stench that will not go away. I chose the victims guys at the Chevron Super Soak car wash to give my car the "Ultimate+" car wash, something that is not advertised. As they began spraying off the car to prep before going into the wash, I rolled down my window and casually mentioned that I might need a little extra spray under the car. I died laughing as I watched their faces change when they saw what was dragging under the car. They began pulling out large chunks of meat and began gagging which turned into laughing. Together we suffered through the new smells that emerged. They mentioned that their days were generally boring so it made me feel better. They even went the extra mile and pulled out a tool to tighten a few things that looked loose. Thanks to Mike and Mark who will never read this blog! Everything needed to be fixed and cleaned out before our trip to Disneyland next week! 3 miles in 90 mins:) | |
| | Race: |
South Davis Turkey Trot (6.27 Miles) 00:40:45, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 6.20 | 0.00 | 9.70 |
| What a great way to start out Thanksgiving! 10 K in my hometown with great weather. I knew coming into this race I had given a D effort in training and prep, but planned to give a A effort, despite the outcome. I knew this race wasn't going to feel good for the obvious reasons, but felt horrible during the warm-up. At one point I contemplated dropping out before it even started. My stomach was cramping up and my legs struggled to move. I thought I had a good chance of placing but was not in the mood to race!
The shoot at the start was about 5 feet wide with what seemed like tons if runners. I lined up near the start by several children. The 5k and 10k started together. The race started and I was fighting it in the first mile already. Two ladies ahead, but passed them before mile 2. A fast first mile, slight downhill. Miles 2-3 were flat and 4 to finish were slight uphill. Lots if weaving in and out of neighborhoods. Mile 4.5 was the start of Mario Kart. I clearly need to brush up on my skills. Lots of cut offs, small sudden stops, running in front of cars and dodging small children. The straightway to the finish was classic. A large bunch of walkers in the road and sidewalk, so ran through tall grass and cut Someone completely off. Planned to be 40:xx but actually shocked to get it after running the course and dodging obsticals. Pleased with the results. Done racing for 2012. So excited for 2013 race season! Happy Thanksgiving everyone!
Splits: 6:02,6:34,6:46,6:46,6:38,6:56,6:07 (.18)
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| Saucony Kinvara Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the trail with Kam. Good company and weather. Off to Disneyland! |
| Brooks Ravenna 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I'm back in town! I'm so glad to be back. Disneyland is fun, but it is a lot of work to do with kids. I brought a ton of running clothes with me but never used any of it. it seems despite my well intentions, something always came up in the mornings and never allowed adequate time. so instead I got a week full of walking:) I just received a Nike top layer that I'm testing. I was excited to use it this morning, but got very poor sleep last night so I opted out of the ladies running group this morning. I'll have to give it a try tomorrow morning instead. I love the directions Nike sent with it, " If able, use under safe but harsher conditions, preferrably snow, rain, wind. Use under 50 degrees." Bring on the storms! I have to send back the sample when I'm finished, but it would be a great addition to my running closet. I couldn't force myself on the treadmill today so I went to the gym instead. 60 minutes on the elliptical and 15 minutes on bike. Lazy days are in the forecast for December it seems. Since I'm running Ogden I'm trying to figure out a good time to start serious training again. I usually give myself at least 3 months of training before a marathon, assuming I already have a base. How many months do you train before a marathon? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 down Main. I had to make myself run this morning. No more excuses of sleepless nights, I have to get out! For the last week, I haven't been able to get on a normal sleep schedule, but I should know that this always happens when I travel with any time change. Last months trip had me off for weeks! Plus it doesn't help when you have a little buddy in the next room making requests throughout the night. If I'm not beating up the bad guys (or critters) in his dreams, I'm getting him another blanket, wiping tears, threatening him, and running into walls and doors that show up out of nowhere in the night. I could have sworn I fractured my cheek the other night. Last night was legit though, he peed the bed and someone (me) forgot to put the bed protector on when his sheets were changed. What an ordeal. However, I can tell good things are to come. During breakfast this morning he stated, "Guess what mom? I don't eat my poop anymore!" Good to know. Clearly that is a sign of maturity that hopefully translates into restful nights. Anyway, since I don't have a race in sight, I'm focusing on testing a Nike top. I only have to get 5 more chilly runs in before I have to send it back. So far so good. I need to make a schedule for myself, running and exercise is boring lately otherwise. I need to start running to a couple TV series. I did start watching Parenthood. It looks like it will be a regular on the DVR. The Office is always good, love the X Factor, and The Bachelor is starting....ooooo. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 1.00 | 0.00 | 7.00 |
| 6am- 7 miles on Davis. Picked up the last two miles at 7:00 and 6:34. 7:54 AP. Foggy outside. |
| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins cross training at gym with strength training. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5:45 am- Easy run on the Blvd. with small group. |
| Brooks Ravenna 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| PT exercises for 40 mins with hip and ab focus. 3 sets if each to failure. I've gone too long without doing these and they were harder than they should be. I really think doing these regularly will be the key to stay injury free for me. 2 mile warmup on treadmill. |
| Brooks Ravenna 2 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 2.00 | 1.00 | 9.00 |
| Mid-day run today. I can't remember the last time I ran in the middle of the day but I felt great. I had to push my son in the stroller so I was definitely pushing harder. Garmin died in themiddle. I wasn't planning a tempo but since the weather was nice and I had a bit of a challenge to make it home before the kids got out of school, I went with it. 1 mile warm up follwed by a progressive run. Had to go by feel for this but effort was around 7:00 AP but with stops, hills and stroller was probably in reality 7:30 AP. One cross guard yelled at me for walking with her across the street. Apparently I was supposed to wait till she was in the middle of the street stopping all traffic before I proceeded. I have a lot to learn. Next time Ill just go on the other side of the street and dodge traffic while laughing like usually do. That might be frowned on with a baby in stroller. So I kindly thanked her for the reminder and pressed on. Last two miles were around 6:20 AP effort. Just beforegetting home I saw an injured dog in a gutter which tried to walk but clearly had a broken hip/ hind legs. Pulled out phone and called animal control. They acted like I was over reacting. Huh. Good run overall. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins cross training at gym. 15 mins elliptical WU with 45mins of hip and ab exercises, 3xfailure. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| 7:00AM- Great group run this morning. I only knew Kam and Mark P, but Mark brought with him a 16 passenger van full of runners from SLC, so lots of new faces! At 32 degrees and 95% humidity, we braved the cold, snow, slush and fog for a 12ish mile loop from Rocket park, down to Davis Blvd and somehow looped up to Bountiful Blvd. The two mile climb at half way had me panting like a puppy. I'm positive I could have walked faster. The climb had to range from 10-15%. It was challenging. I couldn't see who was ahead of behind me because the fog was so thick! I need to do more hills like that, but I would really need to be forced into it again. Kept a good pace throughout. Gotta love the pack mentality! |
| Brooks Ravenna 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| Garmin is up and running. My husband took it apart last night and did an operation that had a great outcome. The trick is making it stay on my wrist since I lost the metal loop thingy...I need to send in still it looks like. I tell you though, that man can fix anything! 6AM- COLD! Ran up to Davis for 8 miles total. Last mile was 6:22 but had downhill. Loped for the first couple miles then averaged 7:22 pace for last four miles. Running in the dark makes you feel so fast, until you get home and look at your Garmin. Sobering. I finished the Nike Test. I am sad to send back the product! I'm going to want one when it comes out. Hopefully they'll just send me one! I hope to get another test soon. It was great motivation to get out the door without a race in sight. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My right leg hurts since yesterdays hills. Low impact for today. Gym cross training. cardio, hip and ab exercises. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Gym cross training. elliptical with ab and hip exercises. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
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I finally made myself run on my TM. It helped that I got surround sound installed in my "home gym"(aka a treadmill in a room)for Christmas.
I laugh every time I go into that room. The last time the TM when my father in law went flying off the back making a hole in the wall behind. Since he was okay, we can laugh about it. I'll keep the hole there for a while for it's mood boosting ability:) My goal is not make it any larger by falling off at high speeds as Ogden training is around the corner. Today's last 90 sec at 5:00 min/mi threatened the size of the hole behind me. 8 miles with 4 easy and 4 at 6:57 AP. Felt fine considering I've only cross trained for the past week. My goal is to feel comfortable training with faster AP for all runs this training season. Looking back I realize most of my runs are at an easy pace of ~8:00, causing me to wonder if they are "base miles" or "junk miles." During training season, I constantly feel like I am balancing a fine line between challenging a PR or an injury. That being said, I know there is a difference between an overuse injury and a stupid running injury, with the later coming from pushing too fast without an adequate buildup/base. I get both but generally the "stupid" injury. The cure to that one is consistency I think. Too much consistency can cause the first, overuse. A balancing act for sure.
For me, I feel like every run needs a purpose, even every mile. Can I get the basic same benefit from cooling down with less impact? I think so. Sometimes I loose this vision in the last 1-2 mile cool down when the same purpose can easily be done on the elliptical. What do you think? After run did hip and ab exercises for 30 mins with ankle weights.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 90 mins at the gym with cross training. My sister is in town so we had a blast working out together. She is quite the ab queen. 50 mins or 4 miles on the elliptical followed by 30 mins of ab work. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I have a rigor mortis big toe caused from a bunion. The movement is so limited, that can't be normal. Maybe there is physical therapy for your toe? I don't want surgery if I can help it yet. I stretched it out and now I'm paying the price. It will calm down, but it flares up anytime I add increased weekly mileage or speed work and especially races. My podiatrist recommended a certiain insole, but I'm hesitant to mess with that. Grrrr!
90 mins of swimming, mixed with lazy river running, holding my two boys. Quiet the workout. Stubbed my inflamed toe while doing it, so that was nice:) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 814.23 | 76.60 | 144.65 | 36.30 | 1071.78 |
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| Brooks Ravenna 2 Miles: 83.00 | Saucony Kinvara Miles: 203.10 | Saucony Pro Grid Miles: 107.13 | Mizzuno Nexus 5 Miles: 183.00 | Brooks Ravenna 2 Miles: 262.40 | Nike Zoom Miles: 39.00 |
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