| Location: Cottonwood Heights,UT,USA Member Since: May 18, 2011 Gender: Female Goal Type: Local Elite Running Accomplishments: Personal Records
Aided
5k-17:01 (Halloween Half 2011)
10K-36:06 (Halloween Half 2011)
Half- 1:22 (Halloween Half/Des News/HC 2011/2013)
30k- 2:06:49 (SGM 2013)
Marathon- 3:07:18 (TOU 2011)
Unaided and (some) outdated!
400M- 1:03 (HS 2000)
800M-2:23 (HS 2000)
1500M- 4:45 (USU 2001)
3000M- 10:33 (USU 2001)
3200M- 11:24 (HS 2000)
5k- 18:10 (USU 2001)
10k-39:36 (Classic 2013)
30k- 2:09:16 (WRC 2012)
50 miler- 9:46:43 (TNF 2015)
Short-Term Running Goals: 2019 Tenitive Race Schedule
4/15 Boston Marathon
7/24 Deseret News 10k
Long-Term Running Goals: I love training with others both on road and trail. I also find benefits of running solo when I need to focus and regroup.
Fun fact: Although I prefer to run outside, I don't mind the treadmill for pace accountability and for the blind assumption that I can run really fast. I have a lot of secret treadmill PR's at 0% incline:) Personal:
Headsweats 25% off code: Summers_running
I am a Mormon
I am married to a supportive and driven husband. Together we enjoy geocaching, hiking, camping, reading and playing games with our three rambunctious children.
Aside from running, I am a homemaker and a Mental Health Therapist. Running has given me the ability to better concert my energies between my family, faith and friends. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1044.60 | 195.20 | 167.55 | 29.15 | 1436.50 |
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| Brooks Ravenna 2 Miles: 98.15 | Saucony Kinvara Miles: 26.50 | Nike Zoom Miles: 182.75 | Hot Pink Kinvara Miles: 339.85 | Brooks Ghost Miles: 328.25 | Sketcher's Go2 Miles: 90.50 | Gray Go2 Miles: 62.50 | Purple Kinvara Miles: 68.86 | Saucony Guide 5 Miles: 30.00 |
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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 |
| 17 degrees hurts. 10 miles on Bountiful Blvd. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Early TM run. I watched part of "Limitless" to make the time go by. It worked and the miles flew by before I had to get out the door to work. 6 miles, picked up last 4 miles to 7:30, 7:00, 7:00, 6:40. AP at 7:03. Felt fine for being this early and probably should have picked it up more, but why? |
| Brooks Ravenna 2 Miles: 6.00 |
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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 |
| Easy 5 miles, 43 mins. Dragging today. I started watching Prison Break with the pilot this morning. Maybe it will get me to run on the treadmill more. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Walking warmup...took forever to just go. 5 miles, 42:10. It's clear the combo of early mornings on the treadmill are not my favorite. |
| Brooks Ravenna 2 Miles: 5.00 |
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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 |
| The air quality is killing me. It should start to get better by Friday, but then a big storm is coming.. doomed to the TM and gym for a while. Maybe I'll brave it out on Saturday. I'm loosing motivation to run the Ogden marathon and wanting to chicken out and move to the half. The marathon distance is just not my favorite but I really want to hit my time goal. I need motivation and I can find it if I dig deep. It's hard to force, huh. 1 mile warm up 30 mins on elliptical Crunches and planks pushups hip exercises | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| Off to the gym. The snow is terrible. Core and hip work afterwards. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 hours of snow shoveling. This counts for something. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 more hours of snow shoveling. I shoveled half the block of sidewalks and three driveways! My back hurts. |
| | 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 Elliptical action with strength training. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 4.5 miles on the elliptical on level 10. 60 mins. Ab work thereafter. If it's not the snow, it's the air quality. Running has gone down the drain for the past 1.5 weeks! | |
| | 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 | | 2.00 | 2.00 | 1.00 | 0.00 | 5.00 |
| 5 TM miles-2 easy with last 3 at 7:00 AP 3.5 miles on elliptical 6 miles spin 14.5 miles total I slipped on the ice the other day and bruised up my knee pretty good but it wasn't an issue today. Like everyone else, I am so tired of the snow, cold, and inversion. I can't wait for spring running! |
| Brooks Ravenna 2 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 |
| I took the day off of running due to an achy knee from last weeks fall. It certainly looks worse than it really is though. I probably could have ran on it, but instead I spent my energies on snow removal. Frustrating obligation Rewarding opportunity to cross training like most of the other Utahn's with a "three-a-day" workout spent shoveling. The snow is heavier this time around. I'm not sure what the totals around Utah are right now, but the Bountiful bench looks hopeless. Oh, how I dream of Spring... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 1.50 | 2.50 | 1.00 | 7.50 |
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Knee seems to be fine now so off to the TM for a little bit speed work after a 2 mi wu. 5 mile continuous change of pace workout 4X800 @ 6:31, 7:15, 6:28, 7:00 1600 @ 6:20 4x200 @ 6:00, 6:45, 6:00, (90 sec bathroom break),6:00, 2x400 @ 6:00,7:00 1600@ 6:15 To simplify, this could be looked at as a progression run with 5mi@ 6:53, 6:44, 6:20, 6:20, 6:15= 32:20 (6:28 AP) .5 mile cd It was hard to get going during the wu. It didn't help that I had my toddler and puppy sitting right next to the TM. I threatened my little buddy not put cars and trains on the belt. So instead he tore into a box of styrofoam then entertained himself by throwing the small balls of foam on the belt as I ran. He must have known how much I have missed running outside, so he recreated the outdoors- in. It felt like I was running in a room of snow. Quite the scenery. I can't remember the last time I challenged my regular pace in a workout, several months for sure. I kept thinking about Sasha's post on injury prevention by avoiding "hero workouts." With that in mind, I knew I shouldn't challenge the pace too much and stay realistic with my current fitness level, so kept it around half marathon-marathon pace which felt enough of a challenge for today. I'm glad I got this in, but I have a lot of work to put in before Ogden.
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| Saucony Kinvara Miles: 5.50 | Brooks Ravenna 2 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles on the TM at 7:52 AP. Legs felt tight from yesterday. |
| Saucony Kinvara Miles: 4.50 |
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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 |
| Early gym workout. I thought about running, but my legs would not pick up once on the TM. A little sore too. I think I even have a shin splint:) The last time I had one of those was freshman year of high school. It's either that or the result of wearing my compression socks to bed. I pulled those puppies off this morning and my legs complained all the way to the gym. Decided to head to the Elliptical. I kept a moderate pace but perhaps a lazy pace at the same time, then picked up the last 10 minutes. 3 miles. Afterwards I felt like running but had to go to work. Maybe tomorrow I'll start off on the elliptical for a warm-up then attempt the TM. I don't know why early TM running for me is so hard for me. It must be mental. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 1.00 | 3.50 |
| Early gym workout before work. I really dragged getting out the door so my time was very limited. 15 min wu on elliptical 3.5 miles on TM. Had to pick up the last ~1.5 mi due to time crunch, so mixed it up with 3x400 at 6:00 with equal rest and 2x100 sprints. 7:00 AP. Speed work planned for tomorrow. I had to look up the information to remind me the difference between Threshold miles and VO2 max miles. I think McMillan's site is an interesting tool for training. It appears Threshold (median between lactate and aerobic threshold) is about half marathon pace, 6:30-6:45 (flat) depending on current fitness. VO2 max is about 5k pace (5:45-6:15) again, depending on current fitness. http://www.mcmillanrunning.com/articlePages/article/3 |
| Brooks Ravenna 2 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.00 | 9.00 |
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Speed work on TM. Alternate 800m/400m with equal distance jog. 1 mile wu 800- 3:00 400- 1:30 800-3:00 400- 1:30 800- 2:58 400- 1:25 800- 2:56 400- 1:24 2 mile hilly cd (outside!) I was nervous about running 6:00 pace. The first 800 was more effort than I would have liked. My throat burned and tasted like pennies- yes, blood and pennies taste the same. Fortunately thereafter, it became less of an effort with each interval which usually is a trend for most. At the end of the last planned interval, I was tempted to do another 1.5 of speed work but changed my mind for several reasons... First, I remembered I lost my hero card this winter when I let my weekly mileage slip comfortably into the teens. Second, I wanted to end on a good note so my chances of returning to the TM would be significantly higher. Lastly, and this relates to the others- stupid workouts are how injuries are born. Don't we all know. Overall, the workout felt great. It's always exciting to start speed work again and to track improvements over the weeks.
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| Saucony Kinvara Miles: 5.00 | Nike Zoom Miles: 4.00 |
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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 |
| I went and cheered on the bountiful 5 k this morning. I thought about running the race myself, but quickly change my mind when I saw the fee had gone up to $40. Afterwards, ran down Main Street and back for a quick 9. Lots of patchy ice but overall very happy to be running outside again! | |
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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 easy on the TM. Legs muscles are slightly sore on the inside of both knees from just the little bit of hills on Saturday. I've been thinking of changing my focus this summer from half-marathon to 10k's. I could pull off three 10k's a month compared to the turn around of a marathon- or even a half for that matter.I just keep thinking about how many variables there are in a marathon. You can train an entire season and have a bad race day. However, a bad 10k is no loss, it can be made up the next week. The payoff's aren't the same though. Hummmm... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 2.50 | 6.00 |
| I've spent the last two days writing up my workout plan for the next 12 weeks. After completion, I needed to get my mind off of it and do something else. I watched the first episode of "The Walking Dead" on Netflix. Whoa. Not sure if I can continue watching that series. Scared me to death and so violent. I felt like throwing up during one scene. Running was the last thing on my mind, so I guess it worked. Anyway, after some sleep I came back to my plan and began to put it into action with a few tweaks. My plan was derived from Greg McMillan's site using the information from his video's, articles, and pace calculator. I found it to be very insightful with evidenced based practices he uses for his own elite athletes and with much success. I don't believe there is one theory or plan that is the best, but so many depending on the type of runner you are and quite frankly, what makes sense to you. That being said, one theory Greg has tested out for the last few years is a theory he learned from one of his mentors. The article is about changing your approach to marathon training aside from the standard phases of: Base building, stamina, speed, and taper vs. base, speed, stamina, taper. Interesting article with benefits that made sense to me. So, figuring I have nothing to loose (since this is a hobby sport) why not try it out? My plan consists of 3 weeks of speed, 1 transitioning low week then 6 weeks of stamina and two weeks of taper. We'll see how it goes. The next 3 weeks of speed work I copied from the plan he made for one of his elite athletes, but adjusted the time to fit my scenario using the pace calculator. 1 mile wu with plyometrics Raised TM to 1% incline then12x1 min @ 5:53 (10.1 mph) with 1 min jog 1 mile cd 6 miles total The pace felt slightly more challenging than I would have liked at first, but fell into pace after the first few. After reading the site information, one major take away I gained was not pushing the workouts too hard and to stay within my range despite how good I felt. Every workout has a purpose, and not every time is it to go to 100%. It seems in the past that I have felt that my workouts weren't good enough if I didn't leave it all on the table each time. Races are meant for that, workouts are intended to get us ready to do that. I think this makes speed work less intimidating when I know I can walk away fatigued but knowing I could have done another interval or so. It seems Ed Eyestone is also a big believer in this model. Even thinking back, I have seen the effects of this in my own experience after running for two different Universities. I distinctly remember one type of coaching and workouts to be much more difficult than another, but had better results from less intense training. Don't get me wrong, both were challenging, but I remember being drained every single day after workouts and never getting the times I wanted in races compared to the the workouts under the other coach when I walked away tired, yet invigorated. Perhaps these are the workout I need to jump start me. **Skip this section to avoid my journal of thoughts about the marathon. I'm not going to lie. I want to back out of Ogden everyday because the distance scares me, flat out. I really love marathon training, but hate the thought of RACING the distance. So why am I doing it? I suppose the main reason is for the great feeling of accomplishing a PR. I am still so proud of my past PR's and trying to win a race or receive money for placing are no comparison to the extra skip in a step that a PR provides. There is nothing like giving it your all for a great run that you can look back on for the rest of your life. No one will care as much about a time I ran than I will. That is the payoff. Right? Accomplishment. The marathon is one of those races I have not felt accomplishment from yet for one reason or another. I guess that is why it is always on the (dreaded) calender. Am I wasting time doing a distance I don't love? Ugh, back and forth I go. I need spring to hit first before making any drastic moves. I'm going to blame this on the winter. | |
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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 |
| Easy 5.5 on Davis. |
| Brooks Ravenna 2 Miles: 5.50 |
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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 |
| I really wanted to get a long run in this morning outside, but the air quality deterred me to the TM. It was rough to get 9. I really wanted more, but ran out of time. 7:40 AP. |
| Brooks Ravenna 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 3.75 | 0.00 | 7.00 |
| 6AM: 4x5 mins @ 6:07 with 3 min jog rest. 1x60 seconds at 5:00. 1 mile wu and cd. I was excited to do this speed session early this morning. I love having a plan to follow! Continuing to follow McMillan's speed plan with pace calculator for the next 3 weeks. On paper the workout looked as though it wouldn't be challenging enough, but that is something I am working on. I'm not at any given moment able to break out race pace for any given distance if I'm not trained for it. My race pace will vary depending on my current fitness, of course. Sub 6 miles felt fine during my 5k years, but not in this moment. Again, I have to remind myself. The goal wasn't to kill myself either. Honestly, I was surprised how much harder my effort was compared to what I thought I could do. My PE was around a 8.5-9/10. I should keep track of that more often to compare workouts. I knew the hardest part of the workout for me was running this pace for longer times than I have previously (usually ending at 800m) and with shorter rests than I've done. So I would say that is improvement for me. I ran a last sprint in an effort to check my pulse. Yep, at 95% of max. I could tell when my threshold was being passed near 40 seconds. That was an interesting feeling to notice so abruptly. I was tired.
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| Saucony Kinvara 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 | 2.00 | 4.00 |
| Quick TM workout. 10 x 60 secs @ 5:41 with 60 sec jog rest. I really wanted to do 5-6 more of these, but I left little time to do so. Felt great today. | |
| | 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 on the Arc Glider on level 10 followed with hip stretches. My hip feels off from yesterday's speed work. My husband worked out a knot on my upper hip/glut area. That one area seemed to jiggle with each step, like it was it's own entity. A familiar feeling x3 after returning to running after each and a "60 pound body suit" to loose. Speaking of past times, since introducing speed again, it brings me back to the five years I spent competing in my early 20's. In those same five years, after returning home from track workouts, I spent the rest of the time walking around like a zombie. The decrepit feeling is nostalgic. I always think it's interesting how athletes can perform at such a high level and turn around and crawl up the stairs. Don't you think? We are a rare breed- that few get, I think. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 1.50 | 4.00 |
| Easy run with some strides at 1% incline. 15x 25 secs @ 5:30 with equal rest. I tried some new flats today and sprained my ankle in the middle, so cut the workout shorter. Long run tomorrow with Cynthia and Angie. |
| Brooks Ravenna 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 1.00 | 0.00 | 12.00 |
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A sprained ankle during Friday's speed work I never expected the pain would lurk. An long run invite to run with some the best, Keeping up with the girls, I hoped my ankle wouldn't pest. But company in town and a finicky foot, I knew I wouldn't make it, quite simply put. A late night decline, cancelling for me was not a good sign. An early visit to the gym, I prayed the treadmill would kindly treat my limb. Every machine was full, the gym was packed! More treadmills the gym did lack. I notice an opening, I jump at the chance but soon find out I was as disillusioned as Lance (Armstrong:) A half of a mile is all I could stand, my gait was off- especially on my land. So off to the elliptical to supplement today's run, looking out window, I really missed the sun. Seventy minutes too long on the ellpitical but today it seemed the most practical. Needing a change of pace and carrying a little denial I jumped on the treadmill to see if I could run a mile. One mile turned into five, it made me feel alive! Burning legs and pouring sweat, it was time to turn it up to pace. Although no pain, I knew immaculate healing was not the case. Ninety five minutes for twelve miles- By the end I was not all smiles. Wrapped ankle and compression, the pain would dissipate- Fast healing is something I can anticipate. Note to self... backing out of a run is not something I like- Next time I'll join on the bike! -Happy running
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| A light 3 miles to test out ankle. All clear, so onward! Speed work tomorrow. |
| Brooks Ravenna 2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| Speed work at the gym today. I just wasn't feeling it on the warm-up, but I can contribute that to a terrible diet. Yesterday I drank a Protein drink in the morning then nothing until 4pm. To break the unintended fast, I saw it urgent to eat a bowl of chocolate ice cream. Just before bed I ate some white rice. I'm not sure what was up yesterday, but I knew it would effect how I felt today. I ended up running what I planned to do, but felt much worse than I should have. Diet makes a diff!:) 1x400 @ 1:25 with equal jog 6x2 mins @ 5:48 AP with 2 min jog I ran the first lap to get a feel for the others. Judging by the feel, I knew the rest would be buggers, and they were. 6x2 mins @ 5:48 AP. My energy just wasn't there from the start. Oh well, I sucked it up. Theses were nothing compared to the 4x5 mins last week. I have no clue why the plan had me pound those out in the beginning with the following days starting at 60 seconds and working up from there to 5 mins. I guess it's a good check point workout to see the progress over the month before I move on to Stamina/tempo workouts. |
| Saucony Kinvara Miles: 4.50 | Brooks Ravenna 2 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.50 | 0.00 | 0.00 | 3.50 |
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Nice little run outside. The first mile was a 17 min mile with my three year old. He finished most of it while carrying a drink, plastic shovel and running in boots. High hopes for him:) Last 10 mins were at marathon pace. |
| Brooks Ravenna 2 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.75 | 0.75 | 3.50 |
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2 mile warmup with strides. 12x30 secs @ 5:24 and 30 rest. |
| Brooks Ravenna 2 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.00 | 4.00 | 1.00 | 13.50 |
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5:30 AM- 13.5 mile long run. Ran down Main and used the turnaround point to pick up the pace. Felt comfortable until the last 2 miles uphill when pace was more difficult to keep. Last mile in 7:09 uphill and my HR was at 95%! I was happy to with that result. I forgot to stop my watch for a bathroom break at mile 2, otherwise, AP @ ~8:00 there,7:28 back. The course is a roller coaster, I can't decide if it is more uphill there or back. My effort was definatly more there on the way back. I'll have to garmin it or make out a "race map" since its a run I do often. My right hamstring and glut are tight. Next two days off to work and back at it on Monday. |
| Brooks Ravenna 2 Miles: 13.50 |
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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 |
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Incline @ 1%, 10X60 secs @ 5:27, 5:27, 5:27, 5:27. 5:27, 5:17, 5:12. 5:07, 5:00, 5:00. (5:17 AP)
60 seconds jog rest (90 seconds for last 4). Met 97% of max HR on final interval at 205 bpm.
Felt good today. These felt much better than they did 3 weeks ago. I also love my new Kinvara's. I think I'll wear them for more than just speed! | |
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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 |
| Started getting body aches yesterday, so took the day off. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I think my body is trying to decide if it wants to completely betray me or not. Last night I felt like I was on the borderline of getting the flu, decided to take another day off to recoup today. I feel like my entire right side from the neck down has been beat with a bat. My left side...nothing. I had a full night sleep and then another 2 hour nap. I think the last time I took a nap, especially one that long was when I was still sucking bottles. It was nice. I had one more speed session planned this week (8x800) but might have to do next week and let this be my low mileage week after all. Easy runs with a longer run on Saturday. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 mins elliptical, 4 miles. Pulled a muscle in my shoulder/upper back during speed work on Monday. Easy week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Elliptical warm-up and easy TM miles. 30 mins of core work with some stretches and PT exercises. Anyone who wants to come...I'm meeting up with Angie and Kam for 10+ miles in Farmington, tomorrow morning at 7:00. Meet in front of Harmon's. |
| Hot Pink Kinvara Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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Well this week was near pointless. My body finally gave out. I knew I was bordering illness this entire week. I played with fire today thinking I could bounce back with a longer run today. I took the week very easy but I guess it was too much, too fast. It was perfect conditions today with great company. I met up with Angie B and her friend Alyssa, in Farmington. We planned to go 10-14. I made it it 9.5. First 2 miles were slower then "eased" into 7:31 AP. Angie and Alyssa ran great. The effort felt harder than usual for me. By the time I got home, I knew I had done it. No energy, labored breathing (just getting up from the couch :), chills and hot flashes with an array other issues. Today, I am especially glad to be married to a Urologist. Next week I planned to transition from speed to stamina workouts. Hopefully not another down week in the forecast! Pitty party leave comments below.
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| Hot Pink Kinvara Miles: 9.50 |
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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 |
| The weekend was a bugger so I didn't do anything too crazy as far as running goes. XT for 90 mins.ADD gym day. Elliptical- 10 mins @ 18 incline Stair climber-15 mins on aerobic setting, 84 flights TM-1 mile @8:20 Row machine- 5 mins free row, varying arms. Bosu ball with 10 lb weights-100 squats with arm variations, 60 one leg squats each, 15 pushups. Medicine ball- planks with knee to ball x 20 1 mile walk with dog at home. |
| Brooks Ravenna 2 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 1.00 | 2.10 | 0.00 | 12.25 |
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Early run on Davis. Picked up the the last few miles for a progressive 5k in 20:04 @ 6:49 up, 6:31 rolling, 6:08 down, 5:52 flat (.10). A few short pauses at intersections, but was able to pick up speed again quickly.The faster paces felt fine, I was less energized for the "easy" miles. My stamina needs help, but I could tell my speed from the earlier weeks made the effort in the 5k much easier. PM: 1.5 mile hike |
| Hot Pink Kinvara Miles: 10.75 |
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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 |
| Hike/jog miles up Firebreak Trail. I found a deer leg freshly broken from the knee down. Otherwise, it was uneventful. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
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I ate and slept poorly,therefore, I ran and felt poorly. 1 min on and off x6 @ 6:00, 6:00, 6:00, 5:52, 5:46, 5:42. Oh yeah, I did this on .5 incline by accident! That means I will totally be in shape, by accident. On the positive side, it was Pi day at work (3.14) with lots of pie eating. I foresee history repeating itself for tomorrow's run.
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| Hot Pink Kinvara Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
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| Brooks Ravenna 2 Miles: 6.15 |
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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 on Legacy with Kam and Allie. 7:50 AP. We met at Pages Lane and ran to Harmon's for some pumpkin cookies. Good run. Kam brought Allie the ultimate Moose trophy to complete her collection from winning TOU for so many years. We have all decided it is time for her to buy a cabin to keep them all in. 
Kam was in the picture too, can you see his hair in the left corner? |
| Hot Pink Kinvara Miles: 12.00 |
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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 |
| I planned to sleep in today due to feeling overly tired for the past week....but sat in bed with nothing to do at 6:00am. Dang the internal clock. So I put on my running shoes and jogged around the neighborhood with my dog. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 3.00 | 0.50 | 7.50 |
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6:00 am: TM hill work. 5 mins@ 15% incline then 30 mins of altering inclines ranging 4-9%. Last mile at marathon pace. I was pretty tired by the end. 12x3 clock sit ups front and side planks push ups
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| Hot Pink Kinvara Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
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1.5 warm-up on elliptical on level 10. Jumped on the TM for a quick 1. 5 on TM to test tempo pace, then straight into tempo. 5 mile progressive tempo @ 6:15AP, with varying grades. 6:39 (1.5%), 6:31 (1%), 6:18 (.5%), 5:53(0%), 5:54 (-1.5%) and .1 (:30). Last 5k in 18:37. I was more tired for the first mile, but each mile after I felt better and better. Finished feeling really good and tempted to do a 10k, but knew it would wipe me out if I did, and the goal was to finish with more in the tank. More than the times, I'm pleased with how I felt at the end of the workout! I needed to get more miles, so ran a few more after the tempo for a total of 9 @ ~6:58AP. 1 mile with dog later on.
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| Hot Pink Kinvara Miles: 10.00 |
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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 |
| Long run with Kam and Andy. It was nice to find company for today's long run. I especially appreciated the free sports psychology session. Thanks! |
| Hot Pink Kinvara Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| .Today needed to be a tempo day due to starting another work week on Thursday and needing to move up my long run to Friday. I can't wait for June to roll around when I will only have to work one weekend a month in addition to other weekdays. Come on June! Today's workout was just okay. I felt much more tired than usual. I'm usually more of a slacker on the weekends with my diet and sleep. Saturday's long run wore me out too. It didn't help that I stayed up late playing Words with Friends with Burt. He's such a cheater. 4 mile wu 4 mile tempo @ 6:46, 6:44, 6;40, 6:30 ( 60 sec. water stop after first mile) 1 mile cd HRmax @ <95% (98 bpm@ 30secs) My HR indicates my fatigue pretty accurately. I should start wearing my monitor again to dictate my workouts/paces. My max usually sits on the high end for women my age. In college I was maxing at 215 when it should have been around 195. Maybe I'll be one of those people who collapses at a marathon finish line from a heart attack. Hopefully that's the case when I'm 99. |
| Brooks Ravenna 2 Miles: 9.00 |
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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 |
| 6:00AM- 6 miles on 400. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
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5:00 AM- 16 miles (7:30 AP) with last 5 miles close to mp (6:49, 6:49, 6:44, 6:40, 6:30). I realized this was similar to Monday's tempo workout, except this time I ran a 10 mile warm up and ran an extra mile tempo. I also felt a ton better today than Monday. Small aches...left knee was bothersome from mile 2, then my left arch started to act up from 5 on. Also, my left toe feels like it is going to fall off. Nothing too big of a deal. Record time getting showered and ready in 15 mins before work!
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| Brooks Ravenna 2 Miles: 5.00 | Hot Pink Kinvara Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Easy miles with ab work. Legs are tired. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6:00am- 9 easy miles on Davis. Legs were pretty tired after last weeks long run/ tempo but normal today. Speed work planned tomorrow. |
| Hot Pink Kinvara Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| TM, Stair climber, 4x 12 clock abs, balance/squats with weights. Lamest post of the day, I know. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 1.50 | 0.00 | 9.00 |
| I had a blast running on BST while my husband rode his Mountain Bike. Beautiful scenery and good company. I can't remember the last time I've ran the trails and felt so good. I tried to push the hills both up and down and easy on the flat stretches. My legs are a little tired as a result. Afterwards, we took our kids on a hike with a picnic. They had fun collecting rocks, soft gun pellets, and coins on the trail. | |
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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 |
| 1 mile jog with dog to test shoes. Brooks Ghost has been on the docket for a while now. Since ditching my orthodics, I can go a half size smaller in shoes. Hopefully that was a smart move that doesn't cost a couple toenails. Exciting stuff, stay tuned:) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| Met up with Sheridan (summertime) for a long run around Idaho's "back country." The weather was fantastic and the route was beautiful. My breathing was pretty labored from mile one. I finally caught my breath around mile 12. The only thing I can conclude is that I must be in amazing shape. It now takes me 12 miles to warm up. We picked up a yellow lab as a running companion half way and fought off two ferocious chihuahuas. I contribute my erratic air kicks to saving us both. 7:52ap. 1.5 mile post run with joss and dog. 15:00ap:) | |
| | 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 this morning down Main. I ran with new shoes and compression sleeves. I'm not quite sure which one of those contributed to my legs feeling awesome, but I plan a repeat in attire for tomorrow's mp workout. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 1.00 | 0.00 | 3.50 |
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This day had high hopes to begin with, but ended up not going as planned. I woke up extra early to run down to the track to get some mp miles in. However, when I woke up it was so incredibly windy, I went to the gym instead. I warmed up for 5 mins on the elliptical before I transitioned to running. After just starting, I had terrible nausea come over me. It was hard to watch the others workout, even watching their movements made me sick. Whatever, I had to get over it. So I turned up my ipod and turned up the speed. Bad idea. After a short bathroom break, I decided to run some 400's instead. I did 4X400 @ 90 sec with equal rest before I had to end. It just wasn't happening today, at all. The crazy thing is that I was not sick for the rest of the day. Boo!
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| Hot Pink Kinvara Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 7.00 | 0.00 | 12.00 |
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2 mile wu 4x1 mile @ 6:13 hmp/ 90 sec standing rest. 3 min rest before starting 5k tempo 5k @ 19:06 (6:08ap) 2 mile cd I think this workout would have been fun to do on a track. I've noticed my stride changes on a TM. I altered the incline at .5 for a couple intervals then leveled out again.
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| Hot Pink Kinvara Miles: 6.00 | Brooks Ghost Miles: 6.00 |
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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 |
| Someone keyed my car several times all the way around yesterday. Someone hates me out there. Im finding that having a dark car is silly. Easy 5 miles at the gym with a circuit of pushups, planks, clock sit ups, and PT hip exercises. Long run tomorrow. | |
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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 |
| Dead legs. I'm not entirely sure what happened today. I got everything ready to go out for 19 miles this morning and it all fell apart, very fast. 6:00am- First attempt. 2 miles. Legs were dead. Maybe I need to wake up more? Baby wakes up so I put it on hold. 9:00am- Second attempt. 1 mile. Not happening. Why are my quads shot and legs tingling?? 11:00am- Third attempt- 5 miles. Not a single meter over. Legs are still shot and right knee is starting to hurt. It took three concerted tries to see the writing on the wall. It wasn't happening today and maybe not this week. No injuries for me. I think my tempo/interval day on Wednesday partially set me up for this. After the fact, I looked at my pace calculator and saw I was clearly out of the range where I should have been for a tempo (6:08 vs 6:23+). Then yesterday I did some funky leg exercises. All in all, made for a not so productive running day. Maybe I'll shoot for an early week long run on Monday, my birthday. Send presents. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
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Whoa. Just recieved new about the bombings in Boston near the finish line. Hopefully everyone is safe, especially our fellow FRB friends.
8 miles in the snow this morning on Davis. | |
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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 |
| Fast-ish stuff on TM. |
| Hot Pink Kinvara Miles: 3.00 |
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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 cold ones on Main. |
| Brooks Ghost Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.20 | 0.00 | 0.00 | 6.20 |
| Marathon pace miles starting at -1% and ended at -3%. Felt easy and controlled. I guess it better at this point, 28 days left... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Early start to the Morning to begin today's long run. Lots of rain and very chilly in the last miles. Ran up to Davis for a few miles then turned around for some downhill. After 4 miles, I met up with Kam who was nice enough to accompany me for 10 more miles. He sprinted up to our meeting place wearing shorts. I had to tell him to slow down at one point during the run. For the remaining miles, I ran to the Rec Center to meet up with my 9 yo daughter. We signed up to run the Recycle 5k together. Can't beat a $5 entry fee with Tech shirt, metal and prizes for all. They "recycled" all of their past race gear from past races. Half way into the race, Jocelyn began to cry because she felt her heart was going to explode. We walked off and on to the finish. Finished in 34:15. As we crossed the line, she cried to me that she almost died and was never running again! By that time we were both soaked and very cold. We had to walk home 1.5 mi up hill. She swore the entire way back that it was the worst experience of her life. I stayed quiet knowing that is how I have felt during races at times too, but somehow the memories fade and find myself signing up for races again. My husband feels the same way about running. So they console each other as I limp around post 20 miles, as the family villain:) Sorry, I've never met anyone who likes to run who also never trains. Never. I'll win them over... Today I reached my highest mileage since college (7ys). I'm certain I've only hit around 50 miles maybe 5-6 times ever. I felt good today and I'm feeling more ready for Ogden!
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| Brooks Ghost Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice and easy down Main. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 2.00 | 0.00 | 9.00 |
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Early workout at the gym. Started at -2% at mp and worked down to 0%. Picked up the two middle two miles slightly to 6:30. For some reason, this pace felt more comfortable than 6:49. I wanted to drop the pace for a while and bring it back to mp to mentally help me feel mp was comfortable. It felt very effortless today, and the declined helped with that:) 7 mi, 46:50, 6:41ap. I watched The Following and had nightmares all night long...
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| Hot Pink Kinvara Miles: 7.00 | Brooks Ghost Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| TM hill run at 1-4%. Legs are little tired today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 1.00 | 0.00 | 10.00 |
| 10 miles on Davis with last four at 7:10, 7:08, 6:48, 6:10. First two with hills and last mostly downhill. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Striders 30k today. I paced the 2:29:14 or 8:01 pace group today. I started with a group of 8 and ended up with two, Shayla and Doug. It was fun getting to know their stories and give tips along the way. It was easy to speed up while in conversation and the excitement of the race. To keep pace, I had to slow down and stop at some water stops. I especially loved the stop at mile 13. As I approached the aid station, I slowed down and requested Gatorade. One female volunteer shouted, "Gatorade! I need a Gatorade for a PACER!!" They frantically handed me a cup of Gatorade so that the PACER was taken care of. It made me smile. Great volunteers today. Splits listed below, pace band splits in parenthesis. 1. 7:40 (7:46) 2. 7:52 (7:51) 3. 7:44 (7:56) 4. 7:51 (7:56) 5. 7:50 (7:56) 6. 7:53 (8:03) 7. 8:06 (8:08) 8. 8:11 (8:15) 9. 8:12 (8:15) 10.8:02 (8:05) 11.7:42 (7:46) 12.7:46 (7:46) 13.8:19 (8:01) 14.7:52 (8:01) 15.8:05 (8:08) 16.8:04 (8:03) 17.8:09 (8:03) 18.8:12 (8:10) .75 7:34 Finished in 2:29:11 (2:29:14) I was lucky to be so close. I realized after the hour mark that the Garmin I was using only went by minutes after an hour, no seconds to go off of. That could mess me up if I go sub 3 in Ogden... After crossing the line, I spoke with Walter for a bit then had to dash to my car to go to work. I had to bathe in a patient tub which was very awkward. Stayed late and got home late. Sore right knee all day. Hope it's just a niggle and not a curse of the Strider's 30k course. That course has not been kind to me in the past. I did test out a few gear items in prep for Ogden. First, the running skirt was cute. Just plain cute. BUT in the later miles, I noticed the fatty part on my inner right thigh rubbed too much. It might scab, it might not. Stay tuned for that. Also, my Kinvara's are awesome, but I think long distance running with them fatigues my legs more than my trainers. Since they are not too much heavier, I am considering wearing them instead. Besides, Cynthia Fowler won last year wearing regular trainers, so I can too. Results- skirt is out, shorts are in. Kinvara's are also out and Brooks Ghost are winners. |
| Hot Pink Kinvara Miles: 20.00 |
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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 |
| Easy run on Bountiful Blvd with lots of ladies. I was intrested to see how my knee felt today. Felt fine, but is tingling throughout the day. Fine with that. I am starting to get excited for Ogden. I'm feeling primed and pumped. I'm not quite sure how to run this week. When am I supposed to peak in my training? I'm not tapering until 10 days prior, should I just keep building up in mileage and workouts until then?? 50 miles last week, should I go for 55 this week? I really don't know. It seems when it gets down to it, all the things you thought you knew, you doubt you know anymore! | |
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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 |
| 6:00am-Hit alarm and jumped out of bed. My stomach was upset, but I thought it would go away. I walked into the gym, hunched over as I scanned my bar code. I saw a man running in the parking lot and it made my stomach hurt more just thinking about the bouncing. I opted for the elliptical first, but only made it 90 seconds. I had to leave, it was definitely not happening today. I wondered how I could go to work like this, but thankfully a hot shower made it go away in time for a good day at work. This week should be a peak mileage week, so that is really going to crowd the mileage on the other days. Giddy up. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 1.25 | 2.00 | 1.50 | 10.50 |
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7x800 @ 6:49, 6:22, 6:22, 6:11, 6:11, 6:00, 6:00 2x400 @ 5:47, 5:46 1x1600@ 6:49 200m jog between each interval. wu and cd to make 10mi @ 70 mins This workout was inspired from Greg's site. He recommends it 2 weeks out from a marathon. These were meant to be 400's, starting at hmp, 10k, 5k, 3k with 200m rest. I made some changes since I have just over 2 weeks and have had a light week so far. But I did keep 3k paces the same since I felt there is no point to run that fast longer than 400. The turn over felt nice and that was the goal. I felt relaxed for each interval, considering each pace. Running is always fun when you feel good! I'm planning to pace the last 6+ miles at the Provo marathon with my brother in law this weekend. He has the same time goal as I do, so this should fit nicely into my "long run with the last miles at mp" workout. Also, looking at past results for Ogden, it is clear I need to change my goal time. This course is obviously more challenging than some of the other typical marathons around here, perhaps just strategically speaking. I'm also starting to get a good idea of who is running to place...Tee, Devra, Mandy, and Merilee. I'm sure there is more. of the FRB, I think Kelli was planning on it until she got hurt, Julie is in the slam. Cynthia is out, too. I'm excited to run and be inspired by some of these fast women. Hopefully resulting in a PR!
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| Hot Pink Kinvara Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.00 | 0.00 | 0.00 | 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 2.00 | 1.50 | 0.00 | 8.00 |
| Change of pace 5k, alternating at 6:27 and 6:49 every 400m (6:38ap). I've been feeling low energy all week for some reason. I'm hoping I'm not getting anemic or something weird. Maybe not. Probably just everyday stuff throwing me off, mixed with training. Likley psychosomatic, I'm good at that too. App with doc next week to make sure I'm at tip top awesome:) Hoping to hit max mileage this week with my long run tomorrow. I don't know if I've ever ran over 50 miles a week! Ha, I know that is some runners weekly low. Ready for a taper. Good luck to everyone running the Provo Marathon/ half/ 5k. Ill be cheering you on!! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 2.00 | 0.00 | 9.00 |
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What a great day to race! I've been looking forward to this weekend to come and cheer/pace my brother in law, (Summertime) run the Provo City Marathon. I received a message last night that he was still planning to race, but was not feeling too well. He told me to go ahead and stay home since he wasn't sure he could get his goal. I was worried, but still wanted to run/walk the last bit with him, whatever he was feeling.
I drove to the 20 mile marker, but feared I had missed him. Drove to the 22 mile marker and met with him there. He was in 3rd place overall at that point. He kept a great pace. I was secretly nervous how hard I was breathing in comparison. We saw #2 up ahead and Sheridan passed him in the last 1.5 mile, I believe. We weren't sure his place at the time, but knew he was in the top 3 for sure. He pushed it in for a time of 2:59:34 and SECOND PLACE OVERALL!! We are all so excited for him, and his hard work to reach his goal! Congrats Sheridan!
Also congratulations to the top Women FRB'ers, Kassi, Melody, Emily, Rachelle, and Josse for great performances/PR's in the half! Oh, and Allie in the 5k!
Too caught up in the hype, my long run really suffered. I ran 9 miles at 7:18 ap. I picked up the last two miles back to my car. I really need to get 10 more miles tonight to make my weekly goal before taper. Results here: http://www.runsum.com/results/results.php?raceid=123&event1=Marathon
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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 |
| 6am- I woke up so tired this morning. Off to the gym. I have a niggle in my tush for the past week. The same one that I had last year that kept me out all season. This time not so bad, but there. I decided since it's taper time, not to push it. Opted for the elliptical for the workout of 10X1 hard/easy. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 6am- 4 easy on the TM. Niggle still niggling a bit, but totally not holding me back. Just aware. I feel antsy to run fast today. 10 days left of tapering. Uh oh. Some light speed work tomorrow, according to Greg/Bonnie's taper plan:) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 |
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1.5 wu 2X2000 @ 6:31 1mi cd In the weeks leading up to a marathon, I think it's natural to let the taper mess with your mind. For most of my training I have mentally compared TOU from Ogden's training. I've had this fixed belief that I was running better almost 2 years ago for some reason. It started to make me doubt my capacity for this training cycle. So the only thing I could do was do a contrast in the same 8 weeks leading to TOU and Ogden and see where I am at. The results were promising. Eight weeks leading up to marathon TOU Ogden Avg mileage 30.62 47.5 Highest weekly mileage 39.2 50.5 Total mileage 245.5 380 Avg weekly runs 3 5 Marathon Pace miles 7:15 6:49 Aside from the numbers, my speed and tempo workouts have been more challenging and consistent. This is just what I needed to get me mentally ready to race next Saturday.
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| Hot Pink Kinvara Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
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6:00am- Ran down Main for 12 miles, 7:35ap 7 miles easy just under 8:00ap 5 miles at mp @ 6:51, 6:58,6:52, 6:48, 6:48 I felt fresh for this run. I made sure not to push too hard. The hills were challenging to keep pace, but looking at course tool, I ran them pretty close to the recommendation. I considered running on Legacy but figured the challenge would be a good mental boost if I could feel good and keep it steady. Jumped in an ice bath afterwards for 15 mins then rolled out my legs. Right bun is still a little ornery. 
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| Brooks Ghost Miles: 12.00 |
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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 |
| Violent vomit morning run. Stomach flu x 2. Welcome to the week of the marathon. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| The queeziness finally subsided after lunch today. Now just weak, but just need to plug in some quality calories and I'll feel much better. A three pound (fluid) loss can only contribute to a faster time:) I know I'll be ready to rock in roll by Saturday. Today I may go out for an easy 3 miles with a few mp pick ups. Tomorrow the same, Friday off and a PR on Saturday. I've finally settled on my mantra for Ogden... "You can't keep a good dog down." -All Dog's Go to Heaven,1989 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| Tired but excited. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lots of rest and visitors. Do those go together? Good day anyway. Ready for tomorrow. |
| | Race: |
Ogden Marathon (26.2 Miles) 03:12:04, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 26.35 | 0.00 | 0.00 | 26.85 |
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What a challenging day! To skip the mumbo jumbo see results here https://www.runraceresults.com/Secure/RaceResults.cfm?ID=RCQW2013. Otherwise, read on! This morning I woke up at 3:50, ready to go. I decided to sleep in my running clothes so I could grab breakfast and head out the door. I slept 6 hours and felt good. I drove up to Ogden and had plenty of time to board the bus. Jeff Galloway was at the start, offering mental tricks with encouragement. I remember reading something in the pamplet from him, something about telling your brain to shut up and to release blood flow when negative thoughts enter the mind. I found myself jumbling the information while saying aloud, "Shut up brain. Bleed good thoughts." I was sure that wasn't the message so I stopped with the brain discipline. The temps were okay, but the rain was incessant from the start. I sat near one of the bon fires for just under 2 hours and only got colder the more time I sat. I did a short warm-up to get my body moving. It was not moving. Oh well, time to start. I had 26+ miles to "warm up!" I saw some fast ladies at the start, we huddled around each other and talked about half times we planned to hit. The first miles were comfortable but the rain was constant. I was so glad I grabbed my hat on the way out. Puddles started forming on the roads and occasionally I would see someone really make a splash. It was sort of fun at the beginning. We were totally hardcore. It reminded me of TOU in 2011. I was sure it would get better and I would dry off. I remember landing in a huge puddle around mile 4 and thought it was strange to not feel the cold water. My feet were clearly wet as evidenced my the gushing water from my shoe with each step. My feet were numb already and my body followed suite. From my forearms (what?) to my legs, the cold was literally paralyzing. I felt I was carrying 10 pound dumbells and lifting bags of sand strapped to each leg. My muscles went from cold to tingling pain then numb and finally muscle fatigue near the end. I was suffering, but clearly everyone else around me was too. I leap frogged with Josse for several of these miles, but mostly the women were keeping their places. My mantra for these miles was "light as a feather." That's all I had. I knew something was wrong around mile 7. My right leg was not lifting and responding the way it needed to. I could feel my glut and hamstring begin to tighten up. Instead of getting warmer, my body continued down a freezing spiral. Oh and the never ending headwind completing the chilling process perfectly! Around mile 12, I knew my goal needed to change. There was no way I was going to get my goal. Under different conditions, I believed I could run under 3 hours today, I really did. I changed my goal to qualify for Boston, giving me a generous gap if I had to walk by the end. I really wasn't sure I would be able to run the last half without walking at some point. My body was simply not responding and miraculous healing was not likely in the final miles. I hit the half around 1:33, just 2 mins behind where I wanted to be. I knew I was not holding back at this point but hanging on. My right glut was really starting to ache and it radiated up my back (crusty old injury laid dormant till today, nice.) Surprisingly, the hill miles didn't feel horrible, but manageable. When I reached the crest around mile 16, I considered dropping out. I couldn't fathom running 10 more miles without serious problems. I had a brief thought of Andrea and her recent surgery. It scared me into a near walk for about 5 seconds before realizing I was being dramatic. I resumed pace and convinced myself to keep going. I knew had just finished the hardest part of the course and some good downhill was coming. I also didn't want to walk by my family at the bottom of the canyon. I could just see them standing in the rain with their kids and homemade signs, waiting for me to WALK on by. "Thanks for coming out everyone to watch me on a leisurely stroll!" Nope, that wasn't happening, even if I had to run my leg to a nub, I wasn't walking. My pace became a shuffled wog. My earlier conviction quickly faded as I told myself I could walk after the hills, but I knew it would come with a price. I wasn't going to start up again. My mantra here was "the sooner I finish, the sooner Steve (spouse) can dig his elbow into my tush." And that is for real, my friends. Then Sheridan (Summertime) came. Oh thank heavens!! I cry babied for a mile or so about my glut, he was supportive and peppy. I saw Allie and James around mile 22ish followed shortly by my husband and kids. I tried to look cool while I passed, but was later informed by my daughter that I looked "dead" instead:) Thanks, hon! Then things started to turn around in the final miles after Sheridan offered me his jacket. I began to feel my body again. My legs started to respond and I picked it up on the trail passing several men and one girl. Sheridan was very helpful in locating water, gels and paving the way for the tangents. At mile 24.5 (?) Angie appeared out of no where! Oh, her and Sheridan were life savors (saviors, savers? All of the above.) Their support and encouragement in those final miles was invaluable. I saw my parents in the last mile as well as my brother, Adam and wife, Emily. With the end in sight, I sprinted to a finish in ~ 3:12:05. I walked straight to the massage tent and immediately a masseuse provide bitter-sweet torture to my limbs. My friends and family surrounded the table, offering words of encouragement and congrats. Seeing them all so soaked, evoked emotion of love and appreciation for such a loving support system. Thank you all so much! That, more than anything meant the world to me. I wasn't certain on the results. I walked straight to my car and went home. I couldn't convince myself to stay another 2 hours in the rain for the awards ceremony that I wasn't even certain I would be apart of. I placed on the leader board in 8th (9th with one masters) overall and 2nd in my age group (once overalls are counted out?). Everyone was cold and wet today, the test was how we responded to it. There was no doubt some mentally and physically tough ladies that toed the line today. I'm inspired by these impressive athletes! I need to make sure I leave room for a special THANKS. To Bonnie, for helping with my taper plan and encouragement along the way. Allie, thanks for your strategic planning as well:) Burt, thank you for keeping my mind sane during my stomach flu/ taper week by playing lots of Dice with Buddies. Angie, offering your support in that last 10ish minutes. For coaching me to a faster-than-I-would-have-finished, finish.:) Sheridan, where to start. Taking time off work, driving from Idaho Falls early this morning to run that last 10k, then heading straight back. That wonderful jacket of yours! And, being so helpful and encouraging. I would have walked if it weren't for you. You were good for at least 8 minutes off my overall time that I would have otherwise blown. You're the best. The countless messages from wonderful friends who believed in me. Thank you all for your support in this process. I have never felt so loved and supported in my life. Although I didn't get a PR and....well..hated did not enjoy the race, I still walked away with much graditude for accomplishing something so physically taxing, gratifyingly tough and mentally challenging, no matter the outcome. So grateful I can run. Ohhhhh the splits- 1-6:42, 2-6:58, 3-6:44, 4-6:50, 5-6:59, 6-6:56, 7-7:08, 8-6:58, 9- 7:18, 10-7:07, 11-7:22, 12-7:20, 13-7:33, 14-7:28, 15-7:42, 16-7:31, 17- 7:30, 18-7:42, 19-7:33, 20-7:43, 21-7:48, 22- 7:39, 23-6:49 (coat effect:), 24-7:34, 25-7:30, 26-7:19, (.35)-7:00 
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| Brooks Ghost Miles: 27.00 |
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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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I wanted to document some of my
after thoughts from yesterday's race, for future reference.
Someone commented to me that If I
had known about the conditions and outcome, that I might not have ran the race after
all. It made me think, because if I knew the weather was going to be like that
and I wasn't going to be close to a PR, I think the only thing I would have
changed would be my race plan and perspective. I would have taken it easier and
enjoyed the route with more stops and had a good "long run." However,
I am so glad I raced it! Kam fist convinced me to run the race in the first
place so I could gain more experience in this distance, and then to apply to
SGM.
Lessons learned from Ogden
Marathon
1. Wetness does not equal blisters. Wetness with heat produces
blisters! Not a single blister on my toe. That is extremely rare for me but now
I know why, there was no heat:)
2. Unless it’s a hot race, I don't need to hydrate at each stop.
Every 6 miles works for me.
3. GU's with the consistency of frosting are just stupid,
especially when they are near frozen. Gels are so much easier to take! Also,
frozen hands will not open them or let you turn on your player, have it all
planned out and ready. Also, for me, Gu's without caffeine are fine, but Gu's
with Caffeine are great... always, even at the start;)
4. No trainers, only Kinvara's/racing shoes next time. It really
felt quite a bit more taxing over the distance with heavier shoes.
5. Just tell my family to see me in the last couple miles or at
the finish line. What a headache to spectate most canyon marathons for most.
It's fun to see friendly faces in the first half, but so not necessary compared
to those last daunting miles when you really need the support the most.
6. Muscles can warm up in cold weather to a certain degree, but
not if rain is in the equation. I totally discredited the rain and the cold
factor yesterday. I was certain I would warm-up quickly. That was totally wrong
and quite the opposite. There was no way to do it with constant rain, wetness,
cooler temps and wind. Muscles just won't work under those conditions. I
learned this wearing the thinnest top I could find with shorts. I should have
been wearing a long sleeve shirt or arm warmers, gloves, and tights. That would
have at least given me the option down the road to shed clothes. That was the
most important lesson I learned yesterday. Also, keep my shoes dry with bags
tied around them at the start. A poncho would have been brilliant! I was severely
unprepared and ignorant.
7. I needed to be more aggressive at the start and go with the
ladies that I knew were not going to blow up at the end. As smart as it
is for others, I just don't race well when I hold back and try to negative
split. It sabotages me mentally and makes me stale when the time comes to push.
I would rather go out with the other ladies and either die together or succeed
together. In the back I am always alone and not always successful in my plan. I
really should have gone out faster than I did.
8. I do better with splits to follow rather than going by feel. I
did horrible at that yesterday and my mind wandered often rather than staying
on task every mile. However, I do admit that not following the mile splits
really did make the miles go by faster, even though I suffering.
9. Give back and keep pacing others. Until it's given back to you,
you never understand the how helpful it is in those final miles. A pacer in the
last miles makes an amazing difference.
10. I was more prepared for hills than I thought. I was less
prepared with tempos in my training. I also need to weight lift more. My arms
are among the sorest on my body. I'm not sure if it's because I was frozen and
tense or if they need to be conditioned more. That is something I defiantly did
not consider as an important part of training this training cycle. Maybe it's
an anomaly.
11. I tapered and rested too much leading up to Saturday. I was
sick so I didn't have much control, but in the future if I am healthy, I do
best with less taper and downtime. No doubt a balance is needed here.
12. Always take the following Monday off of work. Done.
13. Everyone has a bad race. Waaah, then get over it. My experience
is not worse than anyone else’s, just my perspective and maybe that's what
needs improvement. Learn and move on to make room for great things in the
future. For the record, I have not cried. Also, I have learned different ways to get down the stairs, post marathon. http://www.youtube.com/watch?v=AowAqHO3GhQ http://www.youtube.com/watch?v=-mIOGryLgks http://www.youtube.com/watch?v=LNQxjO4Njaw http://www.youtube.com/user/acornstairlifts?v=leTEArgHd7Y I'd really like those last two installed in my house!
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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 |
| Someone thought it would be a good idea to tackle landscaping the entire front yard, including lifting and hauling 8 boulders from the back yard to the front all by herself. Legs hate me. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile TM walk and more landscaping. Almost done. Legs are sore in new areas.  | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 mins total of bike and elliptical. Bosu ball one leg balancing. Lots of stretching and rolling out legs. Feel 90% normal today! | |
| | 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 3 to test out the bod. Everything seems to be in working condition. So happy to discover my buns are still intact and not injured to the degree I feared on Saturday. A case of weak sauce only, which is harder to cure. Only small concern is right foot feels like a flare up of Plantar fasciitis, I think. I also think it will go away in a of couple easy days. Happy to be in better shape than I thought coming out of the marathon. Makes me feel like I didn't push it enough. Runners think strange.
Received this today. The Goal Foundation said that virtually no one showed up for awards. 
and proof it wasn't all bad...
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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 |
| Yep, two. 11:00ap when all was said and done. My two boys took turns jumping on the TM for the last few mins at 1 mph. Then the dog jumped on and we all watched it hit the wall in slow motion. Fun morning with lots of laughter. It's fun to not to not have an immediate goal right now. Today was just fun. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.50 | 0.00 | 0.00 | 5.00 |
| I was short on time today because I had to get everything ready for my daughter's birthday party. I reallywanted some speed, but remembered tomorrow's run could be near my race pace :). 7:30ap. | |
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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 |
| 9am- 9 easy miles with Allie and Nan up Mueller Park. Had fun discussing topics related to training, fuel, nutrition (the other two are in a league of their own here) and racing. A couple of near falls here and there, but Nan took the cake in that department. Then at Elephant Rock she started to see things that Allie and I could not. I don't think she was taking any hallucinogens, must be a cocktail of euphoria and endorphins, that will do that to you;) Great company on a beautiful morning!  |
| Hot Pink Kinvara Miles: 9.00 |
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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 |
| 6:30am- Nice trail run on BST with Kam. |
| Brooks Ghost Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
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Both of my Garmins are dead as of today. My 305 died after Ogden and my old timer died this morning. Also worthy of noting, my hair just looks silly today. My hot curlers also gave up the ghost as I got ready for work this morning. A lot to take in today!
8 miles on Davis. I didn't lope as much as usual today since I tried to run down a couple that looked to be going a decent pace. Unfortunatly, they only went out a couple miles before turning around. If I run Garmin-less, I need to find a way to make a game out of it. At least my early effort to catch them made some of the time pass. Aprox.7:40's AP with the last mile at ~6:30's, downhill. |
| Hot Pink Kinvara Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 4.00 | 0.00 | 0.00 | 7.30 |
| Garmin 305 now works. Tender mercy. 6:00am- Beautiful morning! I ran down Main this morning without much of a plan. I didn't feel like any speed work so I just picked up the pace slightly after the first mile for 4 miles, then easy up the hill home. 7:18ap. Came home to get ready for work and found a Gatorade recovery drink in the fridge. What? A day of tender mercies! | |
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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 |
| 2 mile hike/walk after dinner with family and pup. We walked up to the kids school to let them play on the playground for a while. Favorite family summer activity. Wish we could have this weather year round! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles up and down Bountiful pushing my jogging stroller. Decided to "run" errands rather than drive. Stopped for a little DI action. Quite the line, looks like I picked the prime time! 
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.50 | 3.50 | 0.50 | 10.00 |
| I had speed work planned this morning, so the kids and I did a little warm-up to celebrate the last day of school. We literally laughed our heads off for 45 minutes as we "Pracercised" around the house and yard. Getting ready for the last day of school seemed over rated. My favorite is the Pracercise gallop near the end. "Cut the noose and let loose!" http://www.youtube.com/watch?v=o-50GjySwew&feature=youtube_gdata_player After I dropped off the kids at school, I pushed the jogging stroller (yes, there was a kid in it) for a hilly 3 miles. Then to the TM for a little speed work. Since signing up for a couple 5k's, I decided to do a little speed so I 'm not tasting pennies, come race day. Some Pracercise action combine with 5.5 hours of interrupted sleep and two delicious chocolate cupcakes for breakfast, meant that good things were in store! I eased into the speed with a progressive mile... 1 X 1600 @ 7:07. 2(400, 800, 1600) >3 min rest/jog. Each respective split was @ 1:20 (5:20), 2:51 (5:42) and 6:07. I used the pace calculator for 5k training to determine paces. The 800's were much harder than the 400 and 1600 for some reason. Sweated bullets! |
| Hot Pink Kinvara 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 |
| 3 mile hilly walk with family. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.50 | 0.50 | 9.00 |
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5:45am- My body was soo tired and heavy today. I wasn't sleepy, just couldn't get my body to move. I hoped the track would inspire me, so I ran down to check it out. That's about all I did there. It looked nice. I moved on to run down Main Street. Ran 9 miles with some pick ups at the end. 4x3 min with equal rest. I really had to give some effort into these. Paces were all over the place due to the ups and downs on the way back. 6:20, 6:18, 6:38, 7:30. Variable inclines on first two, last two uphill- especially last climb. So hot today. I took a shower, but never cooled down. I made it to work on time. That's about the only thing I did right today. I was all sorts of a mess. Lot's of content free information shared with my patients. I could not articulate for the life of me! Wow. Then the crazy laughs started after lunch. You know the kind when you loose your mind? Yep, that one. HAHAHAHAHHAHAHA!
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| Hot Pink 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 |
| 6 slugs and 1 dead body. | |
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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 |
| Today I went jogging with Joss, then swimming later in the days with the kids. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.50 | 0.50 | 8.00 |
| 6:50am- 8 miles/8:05 ap on Main. Last few miles pushed up the hill. This week has been weird. I felt so dead for my two previous runs along with a sore/tight hamstring on Tuesday's run. I decided to take two days off of running and stayed active with my kids instead. I also used this time to being reading, "Running Within," A great sports psychology book. My two favorite things. I've also put a lot of thought into a training agenda for this summer. Some not so interesting thoughts- I've had SGM on my mind. I really didn't want summer running to be centered around marathon training again, but shorter/faster distances instead. After some thought, I came to the conclusion not to make SGM my main training focus this summer. There are too many factors that go into it. This was clear at Ogden. So in order to kill two + birds with one stone, I'm going to work on bringing down my times from 5k-half until Hobble is over, then focus my energy on SGM with the time left. Obviously the risk is that it wont be enough to PR in the marathon, but PR's in the other distances will be okay this time. I just don't want to put all my eggs in one basket for this next training cycle. Figures of speech, love 'em. So, more 10k-half workouts with long runs on weekends to keep my endurance up. I've considered talking to Melody's coach and I also picked Sasha's brain the other day.It's clear I need to bring up my weekly mileage. Sasha provided some good pointers that I'll certainly need to work up to. Last year I was averaging 3-4 days of running a week (40 mi peak.) Now, I've built up to 5 days a week (~50 mi peak), but 6 will be a challenge. The idea is to run less on the other days so I can sustain 6 days of consecutive running. I really value a cross training day in the middle of the week and Sunday's off. Perhaps I can still do that, but have higher mileage days on the other days. Now for a tangible plan... |
| Hot Pink Kinvara Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.50 | 0.00 | 0.00 | 6.00 |
| Garmin teased me. It is dead again. Time to send both in for real this time. 6 miles on Davis. I've just now realized this route is not so fun in the summer. No access to bathrooms or drinking fountains. Maybe if I looked at a map, I could locate some resources. Lucky for today, 6 miles did not merit a stop. Nothing interesting about running, but work....well, it was a very bizarre day full of threats. At least it makes the day go by faster. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 4.00 | 0.00 | 6.00 |
| .5 mile warm up with plyometrics. 1 mile at marathon pace, then straight into a 4 mile tempo @ 6:30ap (26:00). 5 mi total @ 6:42ap .5 cool down with dog. Stayed within the limits of the pace calculator and effort felt comfortably hard, so I knew I was doing it right. I could also tell that I have lost some fitness. Felt jiggly. Rushed my wu and cd a bit because I was due for a salon visit. I went blonde-ish-er.... voilà ! 
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| Hot Pink Kinvara Miles: 6.00 |
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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 |
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Easy run through neighboring streets. I expected to be a little tired from yesterday, but felt no different. Good.
I'm debating on running Des News Half or Timp Half. Any thoughts on which one you would do? | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 5.00 | 0.00 | 9.50 |
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I wasn't too excited to run intervals, but when my Sketcher's Go2 shoes arrived this morning, that changed! I'm very impressed with those flashy shoes! Yasso's 800 workout 1.5 mile wu 10x800 (400 jog/rest) Splits- 2:58, 2:56, 2:56, 2:56, 2:56, 2:54, 2:54, 2:54, 2:50, 2:46 (2:54ap) .5 cd This workout was hard, but not terrible. I'm happy with the results. I hit the average pace I was hoping for today. I know based on the results, Yasso predicts I can run a 2:54 flat marathon (give or take five mins). I'm not sure I believe that right now, but aided, yes! Although they got a little harder at the end, I felt better for the last four than I did for the first six. I guess it took some time to get into a good rhythm. I'm hoping to repeat this workout two more times before October and bring my average pace down 10 more seconds. I've also noticed that for the past two speed/tempo workouts, my lungs have been more tired than my body. It seems this is usually the other way around. I need to keep working quality cardio miles. I'm a not so hot, sweaty mess. Time to primp up for my hot date tonight. Today my husband and I celebrate our 12 year anniversary! Good job to us!:)
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| Sketcher's Go2 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 1.00 | 7.00 |
| Today was tempo day, wind edition. Sometimes it favored and other times hindered. I could never tell which way it was blowing! I know, crazy. I read an interesting article yesterday found here http://www.runnersworld.com/workouts/are-8-minute-intervals-uniquely-effective I thought I would give a few a try. Eight minute tempos seem much harder than 4 mins or 16 mins, at least I thought it did. Holding the pace and concentrating that long was the challenging part. Some serious hills in parts of the tempo that made me hit my VO2 max, especially on the last climb. Felt good about my effort on these today. It also evened out nicely, the tempos ended up being 4 mins of uphill and 4 mins of flat or downhill. 3 mile wu, mostly down hill towards South Main Street. Then worked back up for the tempo workout. 4 mins@ 5:56 (.68) slight down 3 min rest/bathroom break 8 mins @ 7:35ap for.56 long uphill, and 6:11ap for.61mi with slight down 2 min jog rest 8 mins@ 6:11ap for .90 (slight down) and 7:53ap for .31mi with steep uphill finish. 204 bpm |
| Sketcher's Go2 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 |
| Army fitness test. Passed in all areas except sit up test. 1 full sit up every 2 seconds is something to work up to for twos mutes. I always figure my abs are pretty much goners anyway after stretching out three times. Needs improvement, that's for sure. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Fun run up at Mueller park with Allie, Andy, and Kam. Nice weather followed by a nice river soak. I love summer running!! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.50 | 0.00 | 5.50 |
| Tired. My friend called me in the middle of the night since she was going into labor. I went and picked up her kids and transitioned them into makeshift beds at my house. Her kids are wonderful, but I stayed up most of the night with her toddler. It was was more me than him. I kept checking on him, thinking he was crying. I remember those days not to long ago. I didn't want a kid to die in the night on my watch. Those thoughts appear very possible at night only to me:) My sister is also in town with her kids. We had 7 little kids running around the house all day. Lunch was epic feeding those mouths. We were able to bribe a sitter to sneak off for an hour to exercise. I could almost consider today's workout a duathlon. She agreed to ride a mountain bike on the BST trail while I ran. The hills and rocks were making her nervous, so we switched several times. We decided to find our way onto the road. We weaved in and out of neighborhoods and ended up circling the cemetery with water and shade. Lots of hills and lots of laughs today! Good day:) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
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4x400@1:28-1:29. 5 miles total. Light sleep- 4h 30m, Deep sleep- 2h 1m Settling into race pace for tomorrow. I knew by how I was feeling, 6:00 pace wasn't going to be a likely outcome. I can find things in my training to support this, but another contributor is my lack of quality sleep. I purchased a device called a "Jawbone UP" that helps monitor sleep among other things. While it certainly isn't medical grade, the trends support of the way I have felt for the last few months. I've been really slacking by averaging ~six hours of sleep a night. While that's not too alarming, the device has indicated that I am only going into deep sleep for an average of two hours a night. The average person needs around six. This pattern of low quality sleep is going to get me in trouble. If I don't get injured first, I'll crash and burn in running. My diet has also struggled. What am I doing! Time to make some healthy changes. I think this is a good place to start tracking sleep for my records.
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| Hot Pink Kinvara Miles: 5.00 |
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| | Race: |
Sugarhouse Carnival 5k (3.15 Miles) 00:19:36, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 2.75 | 0.50 | 11.00 |
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Fun race put on by Allie and James. It was fun to see other bloggers too! Today I was hoping for sub 6:15 pace but would have liked to be around 6:00, if I could. Although my time was fine-ish, the effort was harder than I would have liked. Dang it. I was super tired after 800m. My body felt like a Zombie from waking up till now. I took a caffeine pill to help, it just made me hyperverbal and annoying. Oh well. There looked to be around 30 people total, but not all running the 5k. Most were running a relay. I was either last or first, not sure. I think only one other girl was running the full 5k. I ran alone and focused on how tired I was rather than how well I was doing:) I need to run more 5k's to toughen up! My times were the opposite of negative splits- 6:06,6:15,6:20, 5:52 (.15). Talented, huh?:) Afterwards I went on a nostalgic jaunt around Sugarhouse park, running the state high school XC course. Ah, the memories. I even finished on the track. I came home to a bleeding toddler. My husband was rough housing with the kids and Landon hit his head on the fireplace. Luckily, Steve had Lidocaine and sutures on hand so we were able to bypass the dreaded Instacare. Every kid needs their head stitched up at least once. Busy day, we are heading out to visit family for the weekend! Don't rob us, our poodle-of-sorts dog will be here. Hope everyone has a good weekend full or racing and running!  (Ls 3h 3m, ds 2h 22m)
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| Nike Zoom Miles: 7.25 | Sketcher's Go2 Miles: 3.50 |
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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 |
| MERCY. A day of rest. I felt completely wiped out after yesterday's race. If I didn't know any better, I would have thought I ran a marathon without the soreness. Allergies or a cold kicked in shortly after. I woke up with plans to go to Idaho for a farewell, but decided to stay behind. I just felt completely dead. I knew lack of sleep was the main contributor (I've been on a sleep kick obsession lately). So my husband and kids left for the day. I woke up at 10:50am and felt so disoriented. The time didn't make sense to me. I think the last time I slept in that late was pre-kids! HR was slightly elevated up 5 pts at 48. Rested throughout the day and feeling better. Another night of rest then ready to tackle another week of training. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 4.00 | 0.20 | 9.20 |
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Progressive race pace workout 2mi wu Progressive-ish 10k @ 6:49, 6:30, 6:15, 5:49, 6:49, 6:30, 5:00 (.2) 1 mile cd I wanted to touch on each race pace today and work my way down every mile (mp, hmp, 10k, 5k). I added on .10 (5:00min/mi) to calculate the last 5k @ 19:04. I stepped off for about 1 min to peel off a layer and take a sip of drink. I decided to keep going because I felt good. I also wanted to see how easy returning to mp would feel . After a mile I felt relaxed, so I decided to drop down again to hmp for another mile. I was tempted to just do the whole workout another time around since I was half way through, but decided not to over do it since I'm racing a 10k on Thursday. Decided to make it a 10k by adding another .10 (5:00) for 40:00. I've been monitoring my sleep and HR lately. My resting HR has hung around 43 in the mornings. I caught up on some major sleep yesterday after not feeling too well, so that made a big difference today. As I showered I started to think of a new mantra. I always try to have one going into each season. I came up with ..."Sleep well, fuel strong, run fast®" New blog title, right there. I'm going to register it before someone steals it;) I even have a screen printer. Shirts are coming, maybe my own singlet... someone's proud of herself.
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| Hot Pink Kinvara Miles: 9.00 |
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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 |
| I started to incorporate daily running as a part of my kids chores when school got out. Yes, I make them do it. So far no serious griping. They don't have to be runners, but they need to have healthy habits. Why not start with running? Seems natural to me. I notice they walk more if I'm not outside, but if I join them they try to show off their skills. We make it fun and interesting by turning on the sprinklers. Up and down the street they go, sprinting through the sprinklers each time they pass. Usually the dog likes to join in, too. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Early run around town. Thinking through race strategies for race. Locked keys in car. Oh well, no where to go. Planning to stay inside and eat a lot of Otter Pups today. Otter Pops? Otterpops, Otterpups. Frozen sugar. |
| Hot Pink Kinvara Miles: 7.50 |
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| | Race: |
Centerville Freedom 5k (3.107 Miles) 00:19:26, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.10 | 7.10 |
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Great event today despite the teasing weather conditions. Lots of wind and rain. Ran out the door and ran to the starting line for a warm up. The rain stopped and the temps were around 70. Very humid, but not too bothersome. It was fun to see Kam and Angie at the start! Angie pointed out Rosy Lee, we knew she would take it. I misplaced my Garmin yesterday so I decided to bag pace and go by feel. I hoped to get in the 18's today, but after reviewing the course and years past female winners, I knew 19's would be great today (Jasmine won it last year in 19:11). I started out pretty quick, almost a sprint but it didn't compare to some of the kids and a few women. I immediately had to go to the bathroom pretty bad, but reframed how grateful I am to not have that issue in longer distance races, so 20 mins to hold was fine and didn't hold me back. The course runs up a significant hill in the first mile, second mile is rolling and some down, and third has some down and mostly flat with a short uphill near the finish. The net gain/loss was 0%, so the course was legit. I'm not sure of my splits but feel like my first was my slowest. I feel like my second and third miles were probably pretty even, but I certainly worked harder in the last mile especially with some headwind. I passed a girl around half way and was in 5th. I could see 3 ladies about 20 seconds ahead. Kam effortlessly passed by me here. With 3/4 mi to go, I could see Angie and the others were closer. I counted about 15 seconds and knew I needed to make some ground at this point. I put my focus on Rosy in the (far) distance and ran hard. When I focused back on the pack, I realized I made some ground. At the second to last turn, I wondered if I was in range to catch up but ran out of time, even with a concerted kick. They kicked hard too and we finished 2nd-5th, within 8 seconds! Kam was even in that mix. Hats off to Angie, she outkicked us all! The timing system was struggling from the start. I had to collaborate a little to figure out my time. I saw the timer at 19:24-26 when I crossed. The girl before me was about a second ahead, so that made it easy. They never got the timing figured out for the top 6 female runners, but it wasn't hard to figure out together. 1. Rosy Lee (?) 2. Angie Beebe 19:18 3. Kristen Barrus 19:22 4. High school girl 19:25 5. Tara 19:26. Afterwards I watched my daughter run the mile in 7:40. Carter ran the 800 in ~4 mins. Warmed down with Angie. My placement isn't too exciting, but I am actually pretty happy with my time and effort today. I never checked out mentally and charged the last mile. This was my 3rd timed 5k in the past 5 days and I felt stronger today on a tougher course (although my TM was pretty nice:). I feel 5k's are my weak point, but I'm loving how short they are as well as recovery! Walked away with some good certificates totaling around $150.00. After awards ($10 certificate), nearly everyone had left. I knew there were prizes in a drawing so I decided to send my family home and wait around. It was worth it. They started just handing out certificates from Big O Tire, Debores Running Store, food chains, etc. Nice to get your money back and more for a 5k. Happy 4th everyone! I'm off to watch Kelly Clarkson tonight at the Stadium of Fiarh-arh-arh! 
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| Sketcher's Go2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 1.50 | 0.50 | 9.00 |
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6:00am- Tons of runners out on Davis this morning, even a BYU female runner- decked out in her uniform. I was tempted to turn around and run with her, but then remembered that would be weird. 4 miles easy on Davis followed by 2x2miles @ 6:56, 7:11, 6:38, 6:01. The first 2 miles were mostly rollers, aimed at mp effort. Jogged .5 inbetween. No plan for the second set, just wanted to go faster and take advantage of the downhill on the last mile. At one point I looked down and saw 4:54 pace. That made me feel EXTRA cool.
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| Hot Pink Kinvara 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 |
| Nice evening walk with family. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 9.00 | 0.00 | 13.10 |
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2 mile warm-up 9x 1mile @ 6:22 each with <1/4mi jog in between .5 cool down Total 13.1 @ 1:29:07 * I actually lost count and thought I did 8 intervals by the end, but discovered otherwise from my Jawbone Up that I really did 9:) Even better! This was actually fun for me today. I had no expectations and figured I would stop either when I got tired or bored. I wasn't intending to run a half, but went into the workout thinking I would run a few cruise intervals from the pace calculator. I was supposed to hit between 6:13-6:22. I figured I would run as many as I felt like at the slower pace. I ended at 9 and realized with my warm-up included, I was hitting half marathon distance. The 1st interval was the most uncomfortable. I played with the pace from 1:13 to 1:22 to see where I felt comfortable, so I guess the first was a little faster, but after settling on a pace, the rest felt nearly effortless for some reason. Maybe it was the Walmart energy brand drink? Lots of sweat. I was also happy to see that after finishing my last interval, my HR was only at 80% max:) I even felt I could do several more. I don't know what was up with today. The only thing I can contribute is better sleep. The last two nights I have had 7.5 hrs/night. I can't remember the last time that has happened consecutively. I certainly felt the difference. I wonder what would happen if I ate good too:) Several hours after the workout, I am pretty tired.
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| Brooks Ghost Miles: 4.00 | Sketcher's Go2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 3.00 | 0.10 | 9.10 |
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I really wanted to race in the Farmington Days half marathon today. I went back and fourth between the 10k and half all week. When it came down to it, I realized it would have been more stress trying to find a sitter that early in the morning, and I could just run on my own. I also knew I needed to get some downhill miles in. I headed over to Gold's Gym after stopping down the street to watch a bike parade put on by the Primary in our ward.. Landon enjoyed running in the streets gathering candy. Then it started to rain really hard, so we packed up and continued our journey to the gym. The daycare was only open for a limited time so I tried to make the time count. My 15 miler was out the window. I had no plan other than to run as much as I could for the time allowed @ -3%. My ipod was dead and only infomercials were on. After 3.5 miles I was extremely bored. I thought about quitting and doing weights instead, but decided to throw a tempo in the mix to make the time go by. 5miles @6:40, 6:10, 6:10, 600, 6:30=31:30 I wanted to start and end at goal mp and the middle miles around goal hmp (aided). I turned up the speed at the end of those middle miles to get 18:50 for a 5k, (.1@12mph) then returned to mp for the remaining .90. I can tell I am making progress, the -3% grade really made this very doable without excessive effort. I hope I'm a little sore tomorrow, that means I worked some of those muscles for downhill prep:) I'm getting excited for Des News Half!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 6:30 AM- Beautiful morning with good temps. I ran down to 400 E then changed my mind and decided to run up to BST. Took the trail North, then meandered back through the upper neighborhoods home. No music, just contemplation. Afterwards I ran through a cycle of PT hip exercises with ankle weights and 300 crunches. I have been inspired by Kam's blog to set a numerical goal in this training cycle. Since there are 10 training weeks left, it's only natural to go along with the 10 theme (or the such). 10 marathon pace+ miles per week= 100 miles 1000 ab exercises per week=10,000 I'll keep count as I go for these, but I also have goals to do my PT hip exercises 2x week and include upperbody/ arms exercises. I need to tweak my gym a little downstairs to make it more ergonomic. 300/10,000 | |
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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 |
| Cross trained with my sister today who is visiting. We drove to the gym and visited for 45 mins while we went through the motions on the elliptical. Afterwards we spent the rest of the day eating homemade snocones while we watched our kids swim in the pool. Relaxing day:) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 4.00 | 0.00 | 0.00 | 4.50 |
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Great company this morning! Met up with Kam, Andy and Shantell on one of the trailheads to Legacy Trail. Everyone was warmed up already, I should have done the same. We decided to go into a progressive tempo with two out and back. Paces were 7:09, 7:00, 6:39 and 6:19. The first two were against a stronger headwind. The third was the easist and the last felt suprisingly comfortable, considering the pace. The pack mentality was so helpful. Looking back, I should have stayed within a tempo pace in the last mile. Next time. Maybe.
I need to get some more miles later tonight.
4/100 |
| Hot Pink Kinvara Miles: 4.50 |
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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 |
| 6:30am- Slow miles on Main. |
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Midnight Legacy Half (Pacer) (13.1 Miles) 01:50:09 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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I spent the day rearranging and moving out four rooms today from the moment I woke up till dinner, that I forgot to eat. I had all the time in the world it seemed since my run wasn't until later since I was pacing the Legacy Midnight Half.
I drove up to Farmington to meet up with the pacing group and pick up my packet. We decorated ourselves in flashy glowsticks and took pictures. I was hoping to get a few miles in before the race started, but it ended up not working out that way.
The mosquitoes were out with a vengeance tonight! My legs and arms have the proof. We toed the line and off we went at 10:00. My pacing buddy was Kam. Matt joined last minute and we did well leapfrogging on pace as others lagged behind to encourage other runners. I can't remember the last time I ran that late. It felt like we were running in pace the entire night. We stopped at each aid station and soaked in as much fluid as we would. The temps were warm with occasional cool breezes. The smells were atrocious and the cow pie was plenty. Where were all these cows coming from?! At one point we turned off our lamps to appreciate the moonlight. That didn't last long since we seemed to be stepping in mountains of cow dung. Is that okay to say on here?
We creeped up to the finish line a little early with 1:30 to spare since the course was measuring short. I turned around and drug in another 4 runners while the other men were pulling runners in as well. I then crossed the line in 1:50:09. All runners received flashing metals and a tech T. Along with fruit and Fat Boy ice cream, they had cotton candy with flashing sticks.
This was a fun race to pace, but It was actually more taxing than I anticipated. The late run combined with nearly a clean stomach left me lifeless towards the later half. I thought a GU would make up for it, but it only gave me a serious case of gu gut by mile 2. That eventually dissipated by mile 5-6. The miles seemed to drag and so did my body. Tired. Drove home and showered then crashed in bed with a continuation of gu gut and exhaustion till I passed out. I can't imagine running a race today. Walter was likely the last one to leave and still had to drive back to West Jordan for the night before waking up to run a 5k Saturday morning for the circuit. Crazy.
Good luck to all those racing!
17/100 |
| Hot Pink Kinvara Miles: 13.10 |
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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 |
| Easy miles with some 400's at hmp. | |
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Deseret News Classic Half (13.1 Miles) 01:22:58, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 12.10 | 1.00 | 15.00 |
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The Deseret News Classic was stacked in all fields today. I knew that would be the case coming in. There was no way I was going to be challenging the podium today. I also knew with this sort of competition, the pace would be pushed and that's what I needed. Woke up at 3:05am and found my Garmin dead on the charger. Oh the Garmin issues! Strapped on a cheap chrono watch and made my way to Eccles Stadium by 3:50. The start was colder than I anticipated for the 90+ minute wait, so I found a bare spot to tuck my entire body into my shirt and waited it out. I ran a quick mile to warm up. I wanted to make sure I got my breathing a bit challenged before the race since it was going to be fast for the first two miles. The gun went off and we all took off like bandits! For the first two miles I was planning around 5:50, according to the course tool. I was glad to have some sort of a watch to keep track. Too bad the mile markers weren't all marked and too bad my watch also died! Curse words. This is definitely the first distance race I have raced without consistent mile markers and a watch combined. I ran completely by feel and it was somewhat unnerving, if I'm being honest. The good news is that although I felt challenged from the get go, I felt comfortably challenged. I was in 5th place from the start, it lasted for most of the race but didn't last to the end. Kassi, Emily, and Tee were way ahead. I worked with a couple BYU girls, but eventually passed them until later. Around mile 6 a girl passed me and Angie caught up somewhere in here. I felt like I was slipping on pace so I turned it up and got back into place. It started to get warm and I found myself really wanting more than 1/2 cup of water. I felt so dumb as I reached for one as another guy was. The cup tipped over and he went without a drink. He was not happy about it and had some words for me. I profusely apologized and gave him the rest of my water. That meant gu gut was a guarantee since I had just taken my first GU with a small sip of water to last for the next 3-4 miles. It came and went as soon as I approached mile 9ish. I kept my focus elsewhere and it seemed to help. The long stretches of hills were bigger than I thought they would be, but I covered them well, I thought. I found a sprinkler and drenched myself. It was getting pretty warm and my mouth was so dry. Despite the regular discomforts, I was feeling pretty good up until mile 10. This was partly because I thought we were on mile 11. I had mentally prepared myself to push for ~13 more mins. Adding another 6+ seemed to directly hit me. The last mile to the finish was just brutal.The two BYU girls passed me and then Angie in the last 1/4 mile. That was bound to happen since my VO2max was on borrowed time at that point. My form and breathing were embarrassing around this time. Then my vision became blurred out of no where. It was just so strange. I ran into a kid, but I think he was in the way. Kids reached out for high fives but I missed them all. I could hear them all moan, "awe." After the finish, my vision became worse. It felt like my eyes were rolling around in my head. When I tried to focus, everything went in and out of view. It was like I was in some sort of dream or had taken some sort of hallucinogen. So I slid into some shade near the medical tent and crouched down on the grass and get my head on the ground. I guess I looked like a piece of work. I began vomiting and was placed on a stretcher in the medical tent. Next thing I knew I had an IV in my arm. I thought that was a bit much but it actually was very helpful. Anyway, an hour of drama in the tent, I was out. Apparently I was the only wuss today. The tent was empty. I am so glad I felt crappy after the race and not during, because I really felt well for the majority of the race and feel like I did the very best I could. I'm not sure why I felt so sick afterwards, but I am so grateful to the kind volunteers who took time out of their holiday to pop my blisters:) and give aid. Such an exhausting and exciting day today. I loved seeing so many friends and fellow FRB'ers. I am so thrilled for today's winners and those who placed, and even PR'd. Such great examples and inspirations! 
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| Sketcher's Go2 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 |
| I slept in till 9 today and it felt so nice! Then I took a 2 hour nap later in the day with my toddler. So lazy, but feeling so good now. I have a small toy soldier walk when I first get up, but overall my legs are not bad at all. Tomorrow will be the real test since that's usually when it's the worst. I really expected not to walk for the next several days. The last two downhill halfs really ripped up my legs, so I'm surprised. Makes me wonder if I didn't push the hills enough or something. Who knows, maybe my hilly routes have paid off. Cross training tomorrow and a small run on Saturday. I think I might be ready to go by Monday. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy three around town as I ran errands with the stroller. Tight hammys. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 7.00 | 0.00 | 0.00 | 9.50 |
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5:00AM- TEMPO TUESDAY! Ran a couple miles on the TM, including one at mp. Drove down to Pages Lane to meet up with Jasamine, Shantell, Kam and Andy. We ran 3.1 miles out and back on the trail for some mp miles. Some watch issues, ~6:50 AP. Feeling beat.
24/100
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| Hot Pink Kinvara Miles: 9.50 |
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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 |
| Cross train... aka clean out the storage room and 40 push ups:) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
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10 miles at 6:55 ap. 5 mi easy at 1% and 5 mi on 0% at 6:22ap. Apparently, 6:22 on the TM is the equivalent of running 6:39 on the road. I'm doubting my ability to pull that off for SGM. I suppose if I PR, that will be good enough. * My husband read this and kept asking what all of the abbreviations stood for. %= percentage of incline/decline mi=miles ap= average pace tm= treadmill mp=marathon pace SGM=Saint George Marathon PR= personal record I guess that that is a lot of abbreviations. I'm lazy. You all know them!!
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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 |
| 5:30am- Long run today since I have to work this weekend. 15 miles total @ 8:00 ap. Ran North on Main to Farmington overpass by Harmons and back. Nice morning. Legs are tight. | |
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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 |
| Lucky to get up this morning after power has been out. Nice and easy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 3.00 | 0.00 | 9.50 |
| Tempo Tuesday with Andy on the trail. 6x 3 mins @ 6:00 with 3 min jog rest. Could have done more probably, but really did not want to. Body felt challenged. Andy pushed me. Yesterday's cupcake war was probably not the best idea:) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 5 miles on elliptical, 300 crunches, 6 mins on row machine, weights with squats and hip pt exercises. Right knee a little tweaked with tired legs. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Met up with Kam and Allie up Muller Park trail. Great discussions about torturing mice and such. Good run. Legs are tired. Ran a bit more to get an even 11. Came home to have an ice bath that ended up being luke warm. Iced right knee. |
| Hot Pink Kinvara Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 7.00 | 0.00 | 0.00 | 16.00 |
| 7:00AM-16 miles down Main Street towards Farmington, past Lagoon. It was fun to see a lot of familiar faces also out running. Pushed the last 7 miles back @ mpe. Cool and comfortable run. |
| Brooks Ghost 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 |
| 3 mile walk with family |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 1.00 | 0.00 | 9.00 |
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6:00am- Tempo Tuesday with Kam and Andy. I really didn't want to push anything today with Hobble Creek Half on Saturday. Good thing the guys are really laid back, they went with the flow and ran an easier effort today for my benefit. They are great to run with. Andy is so gifted at pacing and judging effort. He is always a consistent runner. He runs effortlessly and makes the hard efforts look easy. Kam is great for coaching and strategic planning. He gets me pumped and primed mentally to race. I appreciate his feedback and tips. Other than that, I really can't stand the two. We ran out 4.5 miles at a very nice 8:30 pace, then did a progressive 3 miles back at 7:30, 7:00, 6:30. Felt great except for a minute or so when someone brought up cupcakes. Running or not, those things make me sick! Ugh, I can't even think about them anymore without getting nauseous. Three weeks of cupcake themed get- togethers have cured me of the things. I just need to have a few chocolate get- togethers to cure that addiction, and I should be set. I'm not quite sure what to expect this Saturday. I feel ready for a PR but within reason. Beating my course PR from 2011 (1:23:45) is a good start. Beating this years PR from Des News (1:22:58) would be even better, but my all time PR of 1:22:34 would be great! Anything in the 21 range would be icing and I think within reach. SO back to the top, anything under 23:45 would be nice. See, I just have to think it through:) 42/100
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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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I'm having some strange niggles in my knees that I've noticed for the past week. It started in my left then miraculously transferred to my right knee. It tingles all day when I'm not moving for some reason. Just for fun, my left foot has tried to get noticed as well.
I just need to hold on till the season is over. Good thing they are minor so just minor adjustments are needed. I'm glad I'm in not competing on the collegiate level any longer. I loved my coach, but he would push us past our limits. Every workout was a literal race. My junior year, five or the seven cross country traveling team runners were injured with stress fractures by Regionals (except one girl was in the ICU, but that was totally unrelated!) Indoor track practices were spent on the elliptical and in the pool instead of the track. It was an unreal year. So glad to rest when I need to without pressure riding over my head.
PM- Fun swimming with my family.
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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 |
| Easy few miles to get legs moving and assess foot and knees. My foot is slightly more annoying today but my knees are doing better. I'm sure by the weekend, all will be well. It wouldn't matter anyway, I'm going to race 'em down to the nubs for a PR. I got called off of work today so I'm finishing up my workout room. I bought an elliptical from the DI yesterday that I'm quite excited about. I was certain the computer or resistance was burnt out since that is the main reason those machines are typically donated. I was just happy that it looked decent and ran smooth. Came home to find it all works! I did find some reviews on the machine and they were terrible. I might be bothered if I had spent the retail price tag, but $25? Best $25 I've spent this year. http://mobile.walmart.com/m/phoenix;jsessionid=671AD6D0C7AB84C820DC7903A2ED9D4D#ip/Gold-s-Gym-Stride-Trainer-300-Elliptical/7789777 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy with some 400s at pace. My knee does better running than at rest. My foot does better at rest than running. Brother. Despite, ready to kill it tomorrow. | |
| | Race: |
Hobble Creek Half (13.1 Miles) 01:22:56, Place overall: 8, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 13.00 | 0.00 | 17.00 |
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I was so happy to run this race with one of my former college teammate, Doni. We stayed the night at my parents house so we could sleep in more. It was a bad idea to shared a room. We decided to sleep in our running clothes to get an extra 5 mins of sleep. This was in vain, because we giggled most of the night, reflecting on past memories. I was able to get three hours of sleep, while she had zero. The alarm went off at 4:10am and we made it in plenty of time to watch the buses arrive. We warmed up just under a couple of miles further up the canyon, then made our way to the start. It was so crowded, as it usually is. Kassi showed up and we visited shortly before the race began. I knew a lot of the women who showed up today. It seemed we were all going for similar times. It was clear this was going to be a competitive race. So far, 2013 has not disappointed in that regard. Miles 1-3 (6:16, 6:15, 6:14) These miles felt nice and easy. Around mile two, I met up with Janae, Jasmine and Stephanie. We chatted and stayed in a group. I generally never feel like I can talk during a race, so this was nice. We were all planning to hit ~close to the same times. I grabbed some water at the first aid station. 5k split @ 19:20.
Miles 4-6 (6:19, 6:28, 6:17) We continued as a group. This was helpful and seemed to make the time fly by. I felt good here, but knew I would not be able to drop the pace much more. I suspected Jasmine and Janae were planning to go faster. It was also clear they were probably more comfortable that I was. I took a GU at the second station around mile six and I tipped the cup over. I quickly turned around to get more. I did not want a repeat visit to the med tint this time! When I looked ahead, the girls seemed quite a bit ahead for that short time frame. That was mentally hard but I surged to catch back up. Around this time we hit some downhill and they increased their speed. Janae,(bless her heart:) turned her head and motioned me to come with them. I surged one more time, but it only lasted a few seconds. I felt I couldn't make up the gap without compromising more effort than I was prepared to exert at that point in the race. Unfortunately, I also knew that if if didn't catch them here, I likely would never. Off they went. 10k @ 39:04.
Miles 7-9 (6:28, 6:26, 6:37) The downhill was ending and the rollers were more noticeable. Jen H. passed me around here and I was in 9th overall. The trail starts somewhere around mile eight, which is always a hard part in the race. I passed a few men on the trail and tried to push to see if I could find the pack of ladies ahead, but never had a clear view. That worried me.
Miles 10-13 (6:38, 6:38, 6:35, 6:24) After exiting the trail, there was a nice tailwind that helped. I found myself relaxing more and trying to recover from the rollers and trail. I looked at my watch and tried to calculate my finish. At the time it appeared I wasn't going to break my course PR. That was discouraging and I found myself letting the wind push me instead of taking advantage of it like I should have. The course turned another corner and now there was a strong headwind. Somehow this got me out of my funk and I fought against it. I kept telling myself to push hard even though my pace never reflected the effort. I pictured as though I was running a Tempo Tuesday workout, and the effort seemed easier from that viewpoint. I passed a girl here who had been ahead the entire race. I saw my sister, Tammy around mile 11. With two miles to go, I pushed as hard as I could. The last mile flew by and I pushed the last 800 in 90 seconds. I beat my course PR by almost a minute:) I felt good at the end, especially compared to past years on this course. Afterwards, I talked with some of the ladies as we reflected on the race. I felt Deseret News course was easier than this course. The rollers and hill at mile 11 were more exhausting than I remembered from years past. However, as always, the course measures short on the Garmin. I can't decide if this is true or if the canyon messes up the signal. I'm sure this has been thoroughly discussed in years past on another thread. Despite, I like the Deseret News course better. I soaked in an ice tub with several other runners and enjoyed further reflection on the race. We drove to IKEA afterwards and walked around for several hours, dreaming about purchasing cheap and trendy furniture. After that we drove straight to the DI and actually purchased cheap but not trendy furniture.
As with every race, so much to learn. I think one of the mistakes I have made this season is setting out for a certain time rather than place. This is a cop out to not hurt, now that I think about it. Time to take training up a few notches in prep for St. George. May the injury prevention angels be in my favor! http://runsum.com/results/results.php?raceid=146&event1=Half%20Marathon
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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 jog/walk with family and dog. Supposed to be a nice walk to the park, but I couldn't help to run along side the kids on their scooters. Legs felt fine and almost peppy. That won't be the case tomorrow, I'm sure. Likely a mile or two run tomorrow with mostly cross training, then some marathon tempo work on Tuesday with the group. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile easy run with my son. Then helped my neighbors move furniture for my neighbors. Legs feel fine, just slightly tight. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 2.00 | 0.00 | 9.00 |
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3.5 hours of sleep. Boo.
6:00 AM-Tempo Tuesday. Easy 5 miles with last 4 progressive at 7:13, 6:44, 6:40, 6:19. Legs and effort felt good, except for the last 75 meters when Kam challenged me to give it the "Bebe kick" (yes, referring to you, Angie Bebe.) He ran a faster kick than I was able to throw down. On an other note, Andy is an animal- he never breathes. It's freaky. |
| Hot Pink Kinvara Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 1.00 | 0.00 | 10.00 |
| I think the race has caught up with me today. I could feel it enough. I never seemed to feel peppy and peppy is important. Oh well, I did it anyway but had some small breaks here and there. 10 miles with 3x1 miles at 6:48, 6:48 and 5:50, just to make it fun. 7:30 ap. I bought a darling skirt from Lululemon that performed well during today's run so it can now be added to my small running wardrobe. 
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| Nike Zoom Miles: 3.00 | Gray Go2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 1.00 | 0.00 | 9.00 |
| Nice run up Davis Blvd. Picked up the last few at mp and the very last in the low 6's. 9 miles total, 7:41ap. Hurried home to get ready for a busy day. My youngest brother of seven, is getting married today in Utah County. From the wedding to prepping for the luncheon, then to the reception, weddings are never fun. Even if it's your own. If we could do it over again , we would save ours and our parents money and ride off into the sunset right after a small ceremony. Ahhh....back to work! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 4.00 | 1.00 | 0.00 | 18.00 |
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6:30 AM- I had a great long run today. I headed south on Main into Farmington and The weather as perfect, minus 10 mins of a flash flood with lightning around mile 4. I took cover under a tall tree:) Not the smartest, but there were a ton of them so I took my chances. I thought about turning around and doing it on the TM, but the rain looked more elusive in that moment, so I pressed on. It stopped raining around mile 6 and left a cool breeze in the air. I stopped for a GU at mile 11.5 and ran the last 5 at mpe ~7:00. 7:55AP. Legs are tired. 71/100 |
| Brooks Ghost Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Evening walk with family.
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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 |
| 5:30am- 6 miles with ladies group on Bountiful Blvd.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 3.00 | 0.00 | 0.00 | 8.50 |
| Today was easy as a result of using a porta potty near the trail. The smell was so bad that it triggered my gag reflex for the rest of the run. Easy miles with the last three modestly progressing to 7:15, 6:53, 6:22. Those times are off memory. Andy knows the real times, but no one cares. Not even me. Not Andy, the times- I think.
Steve promised to run a 2 mile trial on the track tonight and invited my presence. I have to be careful to be totally supportive or he may never do it again. So likely some PM miles.
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| Sketcher's Go2 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10 miles down Main Street. My left leg felt like a prosthesis. Knee and big toe hurt for some strange reason. Sometimes this happens for a day then goes away, I predict this to be no different.
Speaking of prosthetics. Steve got offered a potential fellowship in prosthetics and reconstructive surgery at the U. Not sure if he's going to do it, but if so, that would mean another year for sure we would get to stay here. We're just about at the 18 month mark count down, adding another year would be okay with me:) I love this area.
Also, I got a call from someone from SGM. They want me to send in a running resume and a little about myself. I guess they are requesting resumes this year, maybe to verify I can run a decent marathon. I'm still trying to figure it out myself. I wonder if I should just copy and paste my races from my race list for the past few years under "Tara's races" or if I should make it more formal. It likely doesn't matter. My running resume could certainly be better. I'll have to make it up in personality. Maybe I'll burn the edges and send via USPS. That would stand out. That or glitter.
I hear they are spotlighting and inducting Rossy Lee and Amber Green this year for thier dedication the race over the years. That is so awesome!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 10.00 | 0.00 | 0.00 | 21.00 |
| I knew getting through today's long run was going to be quiet the feat. Not so much to hit the mileage, but rather the route I had to take. I regrettably had to cancel a group run with the Weber girls down Huntsville canyon because my husband had to work. That meant I was doomed to a TM 20 miler! I was obviously scared. Nothing makes me more anxious than boredom, just a little factoid.
I wanted to mimic my fueling plan for SGM, so the first 4 miles were spent running to and from Smiths for fuel and even a garage sale all the way up 400E:). At least this made stepping on the TM less intimidating with only 16 more to go. I put the incline to 1% then tuned on two fans. That mimics wind, right?:) The last 10 I ran at mp (6:45). Sweaty and tired.
I fueled on an assortment of Gatorade, caffeine, GU's, banana/blueberry fruit puree, water and PB crackers, every 4 miles. (Note to self, PB crackers are a bad idea. Ridiculously dry. I tried to drown it down with red Gatorade. Gross!) This was definietly more fuel than I normally take on a long run. I usually only drink some water here and there with 1 GU for the last 10k. I wanted to see if it made the long run easier. It didn't.
I'm not going to lie, it was harder today than I would have liked, even from the start. I know this is due to not prepping well. Generally I plan ahead for long runs to make sure I have adequate sleep and diet in the days before. I didn't do any of that this time. If anything, I didn't consume nearly enough calories, and the calories I consumed were garbage. I call that double dumb. Hydration was near non-existant too. Tripple dumb. This is what happens when I work or clean the house. I forget to eat and drink. Give me a day at home with a clean house, and I'll clean out the food storage!
So, the results would have been the same- the long run got done and I ran goal mp miles for the last 10, I just didn't feel as great doing it. I think one of the best benifits to these workouts is the mental toughness you get doing it, so that you can draw on when the race gets hard. I tried to at least think of that when the TM miles got long and tiring.
I finished with 21 miles, 1 mile more than planned, just to say I could go another mile after I really wanted to be done. I also had stop a lot. It felt like a buh-jillion times, to meet the demands of my offspring and to fuel. My 3 year old came in to ask every 5-10 mins to see if I was done yet. He really wants to play steam roller today, AKA, miss and jump on mom's stomach or back. So that's still on today's docket:) In reality, I probably stopped 8 times for 30-120 seconds at a time. That almost qualifies as a DNF long run. Maybe I did intervals today instead. 7x3 miles?:) At any rate, glad to be done.
4mi hilly @ 8:55ap
7mi 1%@ 8:00ap
10mi 1%@ 6:45ap
=21 mi @ 7:12ap (2:31:xx)
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| Hot Pink Kinvara Miles: 11.50 | Brooks Ghost Miles: 9.50 |
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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 |
| AM- 5 easy on TM @1%
PM-2 easy outside with Steve
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 3.00 | 0.00 | 9.50 |
| 6AM-Tempo Tuesday. I was unsure how this was going to go today. During last nights run, I slightly tiwsted my ankle in the dark. Normally not a big deal, but my ankles get pinched nerves easily. I was cursed by this for the last Winter series. After much prayer, ankle was fine by morning:)
Good ole Andy showed up at LPT. We warmed up 4 miles then did 6x800 with 2 min jog rest. 2:58, 2:56, 2:57, 2:56, 2:54, 2:57. I felt good today, light on my feet.
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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 |
| Late night run with Steve. Down a hill, up a hill. My legs have been tired all day.
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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 |
| 6:00am-Ran to 400 E, down to Main and looped back home. This was a good time to think through my lesson plan for the first day of Joy School today. Easy! We'll start with the welcome song then weather, play, sing, learn something, play, potty, snack, and clean up! Not sure why I had to think it over so much! Except you can never really stick to any sort of plan with a bunch of three-year-olds.
While I tried to stick to a schedule, there were a lot of things that actually happened that were not in my LESSON PLAN! What!?:) Typical 3 year old stuff like, breaking up fights, wiping tears, playing the sorry game (with me saying both"sorry" and "it's okay" for both the victim and the perpetrator,) cleaning up a bloody nose after a kid round house kicked another, and wiping bottoms x2. I'll get the hang of it...hopefully. Next time I pulling out the bounce house and the concession carts. Circus animals.
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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 |
| Warm up on the elliptical, then some easy miles on the TM. Threw in 2x800 at 6:15, 6:00 to get legs moving by tomorrow. I've sort of been dreading tomorrow. I signed up to run the Classic 10k, but also need a long run in. So I'm waking up early and driving up to Layton to get in 12 miles (in circles since I don't know my way around) before the race, then finishing with another 4 miles. I figure any miles at or below mp are good enough, but will go as fast as I ca
I'm feeling very ready for SGM. I think I'm at my fittest right now, and I'm nearing my peak life time weekly mileage. I'm so excited to see what I can do!
88/100
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| Hot Pink Kinvara Miles: 7.00 |
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| | Race: |
Classic 10K (6.2 Miles) 00:39:36, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 6.00 | 0.00 | 16.75 |
| Intermountain does a good job with this race each year with the help of their sponsors. The shirts are nice and the vendors with free samples are plenty. Very well organized and friendly volunteers. Plus, I had a discounted entry for being an IHC employee, which is a bonus!
5:30am- I made my way up to Layton to run the Classic 10k. I had big plans to get significant miles in before the start, so I figured I would run the the course twice, instead I ran out and got lost, back tracked and ran back to the start. Six mile warmup, instead of 12. I guess it made me more fresh for the race.
We lined up at the start and I saw Jasmine and Alyssa. The course was tough for me. The first mile is slightly up, miles 2-3 are uphill, then 4-5 are downhill with the last mile was flat-ish with a few small hills.
I stayed in 2nd place throughout the race, but could hear breathing behind me. The first three miles were rough, especially mile 3. It began to feel like a crawl up to the top of the turning point. Jasmine had a decent lead at this point. I knew if I could hold on till the downhill, I would make up some overall time. Spits were 6:02, 6:43, 7:05. 5k seemed around ~20:30.
It was hard not to relax a bit on the downhill, but I made sure to keep pushing. I tried to visualize my current exhausted state as a mental exercise for SGM, when the last miles are tough. Except, I started to feel stronger each mile closer to the finish.The last mile was tricky due to running into the 5k runners. Lots of dodging and fancy tricks to get around. The last mile had one more uphill, but it was doable. Final splits were 6:23, 6:16, 6:31, 6:11 (.10)
Cooled down with Alyssa and Jasmine. Then returned for the awards ceremony. It was fun to sit down and chat with other FRB'ers, Allie, James, Jake, Andrea, Kassi. Stars, Allie and Kassi took the gold and silver in the 5k. I placed 2nd behind Jasmine, and walked away with $75:) Thanks to Kassi and Jakerea (like that one? Give me time, I can do better,) for staying around and giving me great advice and support for the upcoming marathon.
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| Brooks Ghost Miles: 10.00 | Gray Go2 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 |
| Headed out the door and turned around after a mile. Ankles were not happy. Time for new shoes. Besides, I couldn't get my mind off of today's task...canning salsa.
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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 |
| Met up with Kam and Andy today, but none of us felt like anything special today for various reasons. 9 miles on the trail out and back. My joints weren't too happy, a sign for new shoes.
Came home and found out I was called off work. So I found some shoes online and purchased last years model of Saucony Ride 5. It seems like I didn't love them last time, but they were $58 compared to $110 for Brooks Ghost's. Seemed like the right choice. Now I need some trail shoes...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| Woke up early to run and even got dressed, but decided to wait till later due to a massive headache. It must be Joy School today, Yep:)
After Joy School, laid my little guy down and jumped on the TM. I really didn't want to run on the TM. I found lots of excuses not to, but forced myself to get on without any expectations. After 2 miles I was bored out of my mind. Since I needed more miles, I decided to do some cruise intervals at recommended pace calculator. This workout encourages you not to go faster, even if you feel like it. I didn't feel like it and I certainly didn't want to be a hero today.
12X400 @ 1%,1:30 for all with equal active recovery.
It was easy to let my mind wonder and let my body fall into the rhythm. A good sign and didn't feel too taxing. Once I got into the groove, I was tempted to do 15, but then that would have bordered on a hero workout.
On Saturday I'm pacing the Big Cottonwood Half-1:30 group, then some post miles to make it a long run. Too bad it starts so early, it would be better to get some pre-miles, then finish up the long run with a harder effort 13 miler. I'm just not sure I can get 6 miles in before the race. Maybe I could...maybe I should.
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| Hot Pink 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 |
| GI upset 6 miler on Bountiful Blvd. Hardly fun.
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| | Race: |
Big Cottonwood Half Marathon (1:30 pacer) (13.1 Miles) 01:29:55 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 13.00 | 0.00 | 0.00 | 23.00 |
| I was so impressed with the organization and great value of this race today, I must review.
The Big Cottonwood Marathon and Half does a phenomenal job with this event. This is by far the most organized, friendly, and perk filled race, I have attended in Utah. I have yet to run STG, however.) I was so impressed with everything from the web page to the finish. They really didn't skip a beat anywhere.
The goody bags have the usual, but also include a pair of gloves and an emergency blanket for the cooler start. The drop bags are shoe backpacks already labeled with your name and bib number, so easy to find at the finish. The shirts are a great fit, design and color- the best I've seen so far (too bad I ordered a size for my husband. I'm too good to him.)
The volunteers were friendly. The aid stations were spread out every 2 miles with drinks, candy and aid.
The course is beautiful, but very steep. Steepest I've ran. However, I hear Drop 13 is steeper.
Most of the buses were Le Bus's (how to make that plural, I don't know. Ask the French.)
Exiting off the bus, the POP's were plenty. I never did see the end of them. There were also portable sinks to wash your hands afterwards.
The race started seamlessly on time. They had a flying helicopter camera capturing a birds eye view of the race that snapped pics. Did I mention all the pics taken are free and sent to FB?
The pacers were great (of course:) because Walter does a good job with American Flyers Race Pacesetters.
The finish had tons of massage therapists waiting to help. There must have been around 25 of them. Whole foods sponsored the food, so it was great.
Individualized printed results were made available as soon as you finish, even on a fancy card.
The metals are especially BIG and heavy. I guess it would have been ironic to have a small metal, considering the name. If it were solid silver, that might have been overkill, but that is something for them to work on for next year:)
They really didn't miss the mark anywhere today, as far as I could tell. Josh Rohatinsky is part of the team who puts on this event. He was an an elite athlete for Nike, so he's been to some big races himself. It seems he took the best of those races and put it into a "BIG" event here in Salt Lake City. I'd love to do it each year.
Okay, review done.
Jed Burton helped me pace the 1:30 group. We had a group with us until the last mile, they fell behind or pushed ahead. My watch said 1:30 exactly, official results said 1:29:55. After the finish I got a massage, then realized I had a couple of hours to stop at every expo table and take something away. I was excited to see how Telly and Becky finished, as well as a few women from my morning running group. I ran back and found Telly and Becky. I ran with them in. It's always emotional to see others reach their goals and fight so hard. I ran a bit more to find the others. Altogether, I got another 10 miles in, perfect for a long run day. Legs are tired.
Oh yeah, there were a ton of bloody nipples today. A ton.
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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 |
| Uh oh. My legs are pretty sore. Maybe the most sore they have been all year. I just paced yesterday, right? Geeze. I was minimally sore after Ogden, hardly any after Deseret News Half and none after Hobble. I was starting to thingkmy legs were MACHINES! Nope, they hurt kinda bad. It must have been from putting on the breaks the entire way. I just didn't want to fall over!!
I hobbled all day around at work today. Grandma style. Great Grandma style, even. Plus, there was a creeper there today, that made getting in and out even harder, but that's normal.
Well, some of the key workouts I still wanted to creep in are out of the picture, I guess. What am I supposed to do for the next week now? Where's Bonnie? Allie? McMillian? He comes here sometimes for ideas.
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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 | | 6.50 | 1.00 | 0.00 | 0.00 | 7.50 |
| 6AM- A short jaunt down the street led me to believe that if I ran down the hill to Main, I would never make it back. Turned around and warmed up on the elliptical at home for 20 mins, then some slow TM miles. 3 miles
PM- 4.5 miles. Night run with Steve to the track and back. I wanted to see how much the track was lit up at night, if at all. It was dark, but I took a lap anyway, while Steve stretched in the parking lot. On the far side of the track, I was scared to death by a guy that popped out near me wearing all black . I think he was talking to himself. After I passed he said, "what? WHAT?" So I sprinted out of there back to Steve. Then on the way home I screamed three times over dumb things. Steve says I'm not cut out for night running. Last mile at mp.
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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 |
| Legs are just tired. I need a day off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.00 | 1.75 | 0.75 | 12.00 |
| 5:40AM- I found some pep in my legs today. I jumped out of bed a little earlier today to get my workout in before work. I knew after a few steps, I was going to feel good for the run. I felt like I had unlimited energy. I can't remember the last time I felt that way on a run, or race for that matter. I guess yesterday's break was needed.
6 miles down Main at a steady pace. Turned around and ran a fartlek, 5,4,3,2,1 mins, followed by a 2 mile mp/tempo. Active rest for 1/4 of the time between each. Paces for the fartek were 6:16 (rolling), 6:35 (up), 6:23 (rolling), 5:42 (up and down), 5:18 (down.) Then I took a 3 minute break before starting 2 mile at 6:37 and 6:49. Lots of up and down hills, with the last mile gradually up. I felt great today. I even got myself breathing hard on the hills. It's good to tap into that part of the lungs every once in a while! I have another tempo scheduled for tomorrow on LPT then a long run on Saturday.
|
| Hot Pink Kinvara Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 6am- Easy 7.5 miles. My new Kinvara's came today!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 7:00 -Met up with Kam this morning. I half expected to meet with a group, but I guess it didn't work out. We met up by the dam on BST then continued on the trail into Farmington. We walked a couple of climbs, because we felt like it. We turned down on the decent, my legs hated it, especially my left quad that had been sore since I woke up this morning. We had good discussions about fueling, mental toughness, holistic health, racing strategies and our excitement about the TOU runners!
The plan was to get in some mp miles in the end, but we ended up maneuvering through neighborhoods, fixing tampered campaign signs, and talking about the Centerville election. I was glad to not push my legs today.
Returned home to an ice bath, muscle milk and Yoplait's new Greek Frozen Yogurt. 2x protein, natural ingredients and live active. Good post snack!
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I am going crazy with excitement for Allie's TOU win of 2:44!! Our own FRB'er Nan, holds the course record for her 2009 performace of 2:44:10. I'm not sure if the CR was broken today or if it still stands. Ooooo, this is fun!!<:D
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| Hot Pink Kinvara Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Seven miles on Davis. It turns out there is a park up there. How could I have missed that in the past!? Life changing.
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| Purple Kinvara Miles: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 5.20 | 1.00 | 0.00 | 10.50 |
| 6:00AM- Tempo Tuesday with Andy at LPT. Today seemed to be a stark difference for cooler temps and the amount of light. Maybe it's because we skipped last week. Kam took today off since he's tapering for Huntsville this Saturday.
We ran 4 miles out for a warmup, then turned around for a 10k at mp. I had a break after the first mile for a quick visit to the POP. Resumed the effort until we had reached the 10k mark. My Garmin was off from both the mile markers and Andy's chronos watch. Plus we went through a tunnel that caused it to loose the signal- but that always happens, so we went with Andy's watch which seemed to be more consistent.
10k splits (40:20) - 6:39, 6:29, 6:34, 6:36, 6:35, 6:26, 6:24 (.2).
The plan was to stay between 6:40-6:45. The dark made it hard to slow down. I kept reminding myself to ease off the pace to get into a natural mp, but I kept naturally returning to 6:30's. The last mile I really made an effort to slow down, but I guess it was only mentally, because it ended up being the fastest. My pace odometer was off today. I think it was the 5 hour energy I tried out before the workout. I'm wondering if I should give it a try for the marathon, maybe at the half way point. I haven't had any stomach issues since taking it, aside from when my dog jumped up and punched me in the stomach when I got home, but that can't be attributed to anything. Any 5 hour energy lovers out there?
Overall, I felt controlled and really good. I just wish I could sustain that effort for an entire marathon!
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| Purple Kinvara Miles: 10.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| House cleaning and car detailing x 3. Good as cross training.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles while running errands. Wanted more, but didn't.
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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 |
| Easy miles with 4x400m at 1:28, 1:27, 1:26, 1:25. Family 5k tomorrow morning before leaving town. I really wanted to go watch the Huntsville marathon, but we have to leave earlier than anticipated. Boo. I'm excited to see how Kam and Angie do!
| |
| | Race: |
Rock the Run 5k (2.9 Miles) 00:17:25, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.50 | 8.50 |
| Small race. Looked to be roughly 70 people, but at the start there looked to only be 20:) I went out with 3 HS boys. Passed all but one in the first mile. Lots of turns through neighborhoods. Gradual uphill first mile. Ran circles in a park for second mile. The wind picked up but seemed to blow sideways despite the direction we ran. Stayed within a stride of first place. Last mile was subtle downhill for first part then subtle uphill to finish. The wind was much stronger in the last mile in a very chilly headwind. Attempted to pass him with a couple surges, but he wouldn't allow it. We ran side by side for last mile then sprinted to finish. He edged me by under a second. Ran back to get my husband and kids. No awards, but plenty of drawings. We walked off with gift certificates and a gift basket. There was a fun band there too. Steel Horse or something like that. I guess they are traveling and open up for Nitty Gritty Dirt Band. Fun low key race tune up for next week!
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| Sketcher's Go2 Miles: 3.00 | Saucony Guide 5 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.75 | 6.00 |
| We came home from our trip last night from Twin Falls. I never got a chance to run due to a hectic schedule. I found myself taking occasional deep breaths to catch my thoughts and sanity over the weekend. Steve has been traveling for perspective jobs around various hospitals. The recruiter had put some time in the iternary for a tour of the area school district. The "tour" ended up being a meeting with the school district super intendant, principal, and district HR manager for a Q&A. We had nothing but we tried with deferred attempts, so we deferred to the kids. They had great questions like, "Do you have fun play ground equipment?" "Is your school lunch good?" "Is it healthy food or good food?" How many kids would be in my class?" "Where's the bathroom." And finally, "Are we almost done?" It's alway's fun traveling with kids. Anyone know much about Twin Falls?
Easy miles with Andy and Becky this morning on LPT. It was cold and dark, I could even see my breath. Came home and ran 10x20 secs @ 5:00 with 30 sec jog. Nice to get legs moving again since Saturday. I've caught some mild cold symptoms. I wonder if most of it is from racing on Saturday morning in the cold. I've been coughing ever since, but it seems to be dying down. Should be fine with some Emergen C.
I received my STG bib #5014. I was glad to see the number where it was. It seems mentally there is less pressure to bring that number down than to be ranked high and not let it slip. I think top 20 will be pretty competitive this year. I even think the top 6 will be under 2:50. Something that has not happened since that weird year when like the top ~20 women were under that. Anyone else notice that?
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| Purple Kinvara Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Easy cross training. 30 mins on elliptical and 30 mins on recumbent bike, all while playing on my phone. I feel like such a slug today.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Last night was rough. I put the kids down to sleep and got into bed myself around 9:00. I really thought I could warn off this cold, but it's getting worse. My head wants to blow up and I can't stop coughing. This is also true for the rest of the clan in the house. I think stress brings it on. I was sick before Ogden (although that was the flu.) I clearly bring it on myself! One thing I'm not going to let it do, is use it as an excuse when I'm hurting on Saturday. It would be easy to tell myself to ease off because I've been sick. The good thing these sort of bugs can turn around pretty fast. I still think I can reve up my appetite today. The menu calls for lots of fruits, veggies and carbs. I'm ready to bring down my time on Saturday- that or I'll die trying.
I plan to get a couple miles in, maybe a few short intervals at mp.
We leave tomorrow, so packing today!
| |
| | Race: |
St. George Marathon (26.2 Miles) 03:10:41, Place overall: 72, Place in age division: 22 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| The Saint George Marathon. All of the elements were there for a great race today. Cool weather, a tail wind and a fast course. For me personally, It seemed everything was going wrong before the race even started. I contemplated dropping out of the race the day before coming down to St. George because my throat was on fire. I couldn't stop coughing and I felt wiped out. I decided to do it anyway since we paid for the hotel, had the entry and a gracious babysitter. The silly cold was the least of my problems today.
Steve and I left for St. George on Friday after we dropped off the kids at my sister's house. We had a great drive down and headed straight to the Expo as we arrived into town. I dropped off my water bottles and stopped for the pasta dinner since we were given comps. The food was good and we enjoyed a stress free night.
We stayed in a hotel nearby (thanks Rye) and tried to get some sleep. I had a rough night of coughing and feeling hot, but was able to get a few hours of sleep before morning. I woke up at 4:00am and felt somewhat rested and calm. I got ready and strapped on a 2:53 and a 2:54 pace band and headed out the door to catch the bus. It was go big or go home, despite how I was feeling.
Our bus made it to the top and I was one of the first women in the elite corral. The fire was nice. I sat next to Mark P and visited until the start. I ran a couple strides and felt good. I was surprised my throat stopped hurting and wondered if the cold air was helping. It seemed a lot of people had caught something this week, too.
As we lined up to the start, there were a TON of fast women. I heard them all talk about going 2:50's and knew I was in a good crowd to go out with. I lined up with Jasmine and Stephanie (a girl we ran with at HC from Washington) and off we went!
Miles 1-6 (6:38, 6:52, 6:35, 6:24, 6:36, 6:20) These miles felt effortless. It was dark so it was hard to gage pace. It felt slow, so I was surprised to see the 10k time at 40:38, however, I was close to pace. It seemed the first two miles were flat, then some down hill for the next couple of miles. Nothing too jarring. I could hear groups of other ladies talking, but I wasn't quiet as comfortable carrying on conversations and laughing either. A few words here and there is all I offered. I really wanted to focus and not let the upper crowd get too far away (aside from the top 4) but it didn't matter, it was so dark and there were tons of people all around. There was no way to assess any sort of placing at this point. Maybe top 20ish?
Miles 7-12, hill miles (6:30, 7:54, 7:08, 7:10, 7:18, 7:25) My first drink was at mile 7. I really screwed up the whole "elite bottle thing." For some reason, I could never get it right. I could never find my bottle and had to turn around to get things that had dropped off of it. All my fault. The gester was kind, but something I won't use again because It's just easier to grab a random cup in passing.
As I approached mile 8, I remember seeing Veyo and felt shocked. I had no idea it was going to be that big. I was nervous. I was about half way up the hill when I unexpectedly fell UP the hill. I fell flat on my face and laid there like a dead person. I hit mostly my right knee, but my shoulder and head took some of the hit as well. A few people stopped and tried to help me, but I motioned them on. I was too scared to look at any of the damage because I knew it would discourage me. I limped for a minute, then picked it up a bit to get to the top. The pain was bad but not horrible. At least my darn ankle wasn't hurt! My plan was to get to the next aid station to re-evaluate the plan. With each mile, it felt better, but my pace was suffering and my breathing was completely frantic. I couldn't seem to calm it down. I was panicking and everything felt off. People were passing me right and left at this point.
Miles 13-18 (6:50, 6:44, 6:27, 6:33, 6:40, 6:39) Some downhill finally! I took a 5 hour just before the halfway and started to feel my pain dissipate. Although I crossed the halfway mark at 1:30:4X, a few minutes off my plan, I decided to just keep following my pace band. So I tore off one, and focused on the other. I felt I could easily negative split at this point. My legs felt good, but they had taken a beating from the up hills. Now looking back, I did not adequately train for uphills at all and my legs paid for it.
Miles 19-24 (7:09, 7:01, 6:31, 7:00, 7:14, 7:39) I've heard others talk about wheels coming off. I think I get what they are talking about. While I wasn't dying here, the pain was definitely returning and my right side was stiffening up. Despite the large amount off downhill in these miles, my body was struggling. Allie had sent me a kind message the night before with inspirational quotes. I was reminded of Hal Higdon's words of digging deep beyond my limits. I kept digging and felt that despite how I was feeling, I was mentally still in it. I kept doing the math and knew that if I could pull off 7:00 miles for my last two miles, I could still get 2:55, so I went for it. At mile 23, that plan went south. I approached the aid station and stopped at the table to find my drink. As soon as my legs went still, all the pain came back and my body felt like jello. "They" always say to never stop because it's hard to go again. Yup. For the life of me, despite the best mental tricks in the world, my legs said no and would not go.
Miles 25,26, and .2. These were the crazy miles, literally. (11:15, 11:57, 8:38 for .2!) See? These were also a blur that lasted FOREVER. I watched the time slip away and felt so sad. I had some helpers who had seen the blood on my body and took it upon themselves to personally walk me through those last two miles. Two officers and one middle aged woman who kept putting jelly beans and popsicles in my mouth (bless her heart.) I won't forget another officer who was riding to the side of us. He suddenly crashes or falls off, I can't remember, and in response to all the gasps he announces, "Well, motorcycles aren't made to go that slow!" LOL! My legs were doing all sorts of cramping as I approached the finish line. Here's a visual http://www.youtube.com/watch?v=LKhkvSRQZYo.
Afterwards I wasn't acting quite like myself. I hope none of you saw me. Let's just say I suddenly turned a tiny bit paranoid:) My husband was there and a great support throughout. After I caught my breath and came back to reality, I really struggled with the results, because in my head I had thought I had PR'd:) I also thought I was at the Chicago Marathon, but that's another story:)
It's been a rough recovery all the way around. Aside from marathon soreness, my knee is stiff and swollen. I have the flu, lost my voice and woke up with dime sized cold sore on my lip. I'm quite the sight and need to be locked up in my basement for a few days:)
Hopefully when I re-emerge, I won't have a hump on my back and I can start to shuffle again. I don't feel my time is bad. I referred to myself as a bad marathoner, but infact was referring to my execution. I can't seem to get it right for the life of me. I am only sad that my body was not able to tolerate the stress at the end and deliver the time I had worked so hard and hoped to achieve. There will be another, I'm sure. In a positive light, it's a PR for the year.
I am so grateful for all of the support I have received in training, leading up to the race, and especially afterwards. Thanks to Andy and Kam for showing up for Tempo Tuesday's each week. Also, to Andy for the Smart Pace Bands. It was so helpful in my training to pace for Walter's American Flyer's Race Pacer's group to get some long downhill runs and use a pace band. Thanks to Allie for encouraging me by giving me great insight and mentorship. I especially appreciated her words after the race about her personal "come back" after similar hardships in the marathon. Thank you all for your continued support!
"You have to forget your last marathon before you try another. Your mind can't know what's coming." - Frank Shorter
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Location
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Net Time
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Clock Time
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Pace
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Pace Between
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Time of Day
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10K
|
40:38
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40:45
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6:32 /mi
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|
7:30:11
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|
13.1
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1:30:31
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1:30:38
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6:54 /mi
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7:14 /mi
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8:20:04
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|
30K
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2:06:49
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2:06:56
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6:48 /mi
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6:33 /mi
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8:56:22
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|
FINISH
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3:10:41
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3:10:48
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7:16 /mi
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8:25 /mi
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10:00:15
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| Sketcher's Go2 Miles: 28.00 |
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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 |
| 30 mins of easy spin and some weights. Didn't feel well.
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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 can't believe it's been one week since SGM. For lack of better words, it's been a rough week in recovery. My legs have been the least of my concerns. This bug I have, is mean. The cold-turned-flu-sinus infection-turned-stomach flu might be a new strain. I expect my face in the news, next to a bird and a swine- warning of a new outbreak. Isn't that dramatic? Yes, it is. I'm at about 65% today. That's 15% away from being half dead, so that's an improvement.​
I've thought a lot about the race. A little fire has started under me to comeback to SGM in 2014 and improve on my performance.
I'm also registered to run a half in a few weeks. I can't decide if I want to end the season or finish off with that race....Time will tell if my body is able to move again by then, at least the way I need it to.
I'm looking forward to a winter of easy runs (Tempo Tuesdays maybe?) and more lifting.
Fun Tara will be back soon.
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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 easy on LPT with Andy, Kam, and Becky too, for a bit. New asphalt down an even creepier trail in the dark was available, so we took it.
First run since marathon. Everything works. I was breathing slightly more than I needed to, but maybe because it was cold. I had no desire to run fast at all. AP was likely around high 8's. But good news, fun Tara is back.
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| Purple Kinvara Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 mins of spin. I hope I can find some mojo to last for a couple more weeks until my next half is over.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 1.50 | 0.00 | 0.00 | 8.00 |
| Some ladies in the area invited me to run up MP. I couldn't turn it down, even though I am meeting up with Allie and Angie in the morning on the same run. I hope they don't feel like I cheated on them. It was a pretty but cold morning. I fell going up and banged up my right knee again. What is the deal with me falling up hills lately? Ugh. Tried not to act like it hurt, so I sat there going, "haha, ooooo, hahaha, oooo." The funny thing is that the girls followed my verbal ques, too. You know when you laugh when someone gets hurt, but then you find out they are really hurt so then you act sad? Then they start to laugh, so you do too? It was one of those moments.
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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 |
| 7:45AM- Mueller Park run with Allie and Angie. This time of year is beautiful, however I think we looked more at our feet, at least I did. Angie not as much. She about dismembered her toe on two separate occasions. We did catch this nice pic on our way out. Someone doesn't have a reverse camera on thier phone.
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| Hot Pink Kinvara Miles: 8.00 |
| |
| | Race: |
Run for your lives 3k (1.9 Miles) 00:12:28, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Someone learned how to insert hyperlink texts today. Enjoy the visuals.
Run for your lives 3k-ish in NSL. I came to support a friend of mine who put on the race. The course runs along BST, gradually climbing the first half, then a hairpin turn back down to the finish. The trail was narrow and rocky with uneven footing. I need to run trails more often.
The race started and from the beginning I knew I was in trouble with my choice of wardrobe. My skirt did everything it could do to fall off, so I held it in place and used my other arm to drive me up the the trail. I bought it the night before STG and almost wore it for the marathon. Ah! So I tore out my hair tie and secured the skirt. That meant my hair was all over the place. Next thing I know, the band comes undone, and I'm back with a loose skirt and untamed hair! Thank goodness for a short race!
Early on I could see no one was going to come out with me (most people did it with their families.) It gave me a good chance to relax the pace into a tempo effort. Things started to get interesting at the turn around. I headed back on the same narrow trail I had run out on, but now against all the other runners and walkers. I jumped on and off the trail into the weeds for about a half of a mile, but the Go2's survived.
I must have looked hardcore coming into the finish with my hair all over the place.... except one guy came in wearing pair of jeans...
I walked off with a hand full of candy, personally delivered from a boy scout, 2 tickets to Nightmare on 13th, a fun T-shirt, and a photo shoot with the Mayor in a Sylvester costume. Best $10 I've spent today.
Splits: 6:42, 5:46 (6:34)
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| Gray Go2 Miles: 2.00 | Saucony Guide 5 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on 400E/Main Steet.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| Met up with Andy today on LPT. The underpass on Pages Lane was under construction. There wasn't much work going on, aside from this guy. I maneuvered my way to Parrish Lane, then ended up on the other side of Bountiful on 500 S. Dear Andy knew better than to give me verbal directions on sides streets in the dark, so he ended up meeting me on the 500 S trail head instead. It was nice to run on a part of the trail I've never been on, for some variety. None of that is important for anyone to know, not even worth documenting for archival purposes, even. Guess there's nothing too exciting to blog about today except an 8.66 miler on LPT with a good sport! 7:47ap.
Later in the morning, I met up with Jake at Liberty Park to wear test the new Saucony 7's. Awesome shoes and a different feel from the other models. I also got a glimpse of the Kinvara 5's, which are something to talk about. 2.5 miles, 7:39ap. Also, how about those wood chips at Liberty Park?! Old to the city, new to me. Loved it!
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| Purple Kinvara Miles: 8.66 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training at Gold's today.
30 mins on the elliptical while watching DOG the Bounty Hunter. Mrs.Dog slightly freaks me out.
2x failure ~12 Hip abduction (200lbs!)/adduction (110lbs),
2X10 hamstrings curles (30lbs?)
1x10 military press (70lbs)
2x10 shoulder flys (15/20lbs)
2x18 pyramid pushups-military
2x8 assisted "dead hang" pull ups (25%) These were discouraging.
1x10 curles (25lbs)
3x 90 second planks
1x10 balance squats on boso ball + 10lb weights
20 mins in dry sauna afterwards
I really felt directionless in the weight room today. I didn't push myself, but get familiar with weights again. On paper looks more aggressive than the effort really was. It's been so long since I have regularly weight lifted. I need a lifting partner.
Also, I really wanted to add a hyperlink in today's post, but I realize I've gone overboard lately.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.75 | 0.25 | 10.00 |
| 6:00AM- ​10 miles/7:11ap. I ran up to Davis Blvd this morning. The temps was warmer than usual! I ran easy to the end of the Blvd., then decided to do some faster intervals since it's been almost three weeks since SGM. I wondered if I would be sore from lifting yesterday, but felt no effects, except from a little soreness on the sides of my pectorals when I pulled open some blinds this morning:) I also feel a little tender in my lower abs. The overall lack of soreness only further confirms my suspicion that I wasn't doing anything correctly yesterday. Oh well, there is hope in the horizon.
1, 2, 3, 4, 5, 6 mins (1/2 active recovery.) My lap function was not working properly for some reason, so most of the splits were combined with my recovery, which means they are lost. I also never stopped my watch, so it messed with the AP a little, oh well. No heads fell off over the matter.
The first interval was uphill, 2-5 were rolling, and 6 was mostly downhill. I felt like the effort was generally around 5:10-5:50, with the last 6 min showing at 5:50ap. The 5 min was a bit of an outlier due to a few "slow and go's" at busier intersections, ~6:10ap)
The rest of the day will be spent making Minecraft toys and trinkets for gifts this year. Tedious but filled with love. Keep calm and craft on.
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| Purple Kinvara Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I've been debating back and fourth about my base training. I decided last night not to run in the morning and to take some days off to get rid of this 5+week cough/cold once and for all. I know the cold temps especially aggravate my throat. Maybe I need to move indoors for a while. I also had an early meeting to be to this morning, which was more reason to ditch today's run. However, the internal clock went off and I sacrificed washing my hair for a four mile run instead. Came back with a hack, but happy legs. Clearly my motivation going into the half next Saturday is next to nothing. It's kind of a relief to not be on any sort of a structured running schedule after a 8 month training cycle. Many can relate! Ahhh:)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I entered a contest of sorts for a free 6 week training program at FireHouse Fitness. I know several people who train there and have had amazing results. It appears to be similar to Cross Fit, but with more cardio. I've wanted to train there for some time, but could never commit to the monthly price tag. The commitment requirements are: 5lb loss or gain of muscle, attendance 3x week, follow an individualized nutrition program, display their sticker on my car and 3 measurement checks. Last night was orientation. The facility looks hardcore. There are giant tires everywhere. My friend Jasmine is one of the trainers and she pulls cars for fun. The timing seems perfect!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 6AM: Cold, dark, rain, hail and wind. These elements made showing up for Tempo Tuesday a bit harder today, but so glad to be expected somewhere or I would have otherwise stayed in bed. Tempo Tuesday will continue to hold its name, even though lately we've just been doing some easy miles since none of us have anything on the calendar for the next while. Kam's been out for a bit due to rigorous nights with his newborn. Andy has consistently showed up, so I have too.
We headed south on LPT. The first mile was touch and go. It seems we almost called it quits a couple of times because the hail and rain were starting to sting. I was especially a baby, even though I was the only one wearing a hat, gloves, and a wind vest ( wind vest, lol!). It eventually let up about half way. I made Andy stop way too many times! At first it was my watch, then my jacket, then a bathroom stop, a shoe adjustment, then I had to sit down and take off my shoe to remove my sock. Any reason to stop, I found it. 8:00ap.
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| Purple Kinvara Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 0.00 | 1.60 |
| First day at FireHouse Fitness. Unfortunatly, there was a lot of this going on from my end. So glad Andy and Becky were there to give me some direction!
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| | Race: |
Molinelli's Half Marathon (13.1 Miles) 01:26:50, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 13.10 | 0.00 | 13.60 |
| This race has been on the radar for a while since it was a good excuse to go up and visit my friend Doni in Idaho. The race name was changed for this year from "Just Cuz" to the sponsor, Moinelli Jewelers Half. Since this race is focused on a different theme every year, it made since to have it sponsored by a jewelry store for its Gold Rush theme.
After SGM I really wanted to take a break from racing. I've had some pain in my right outer foot area and have not quite come back to 100% health wise for the past 6 weeks. I ended up telling my friend that I wasn't coming after all, shortly before I was expected to leave. I went to a Dr. appointment later in the day and was given some steroidal medication for my throat/cough. I changed my mind and decided to go since I really just wanted to visit and I had the free entry.
I had no real time goal going into the race, except that it would be nice to beat my time from last year and/or win. The only catch was that I didn't want to fight too hard for either one of them (I know that sounds very naughty to say.) I didn't plan my splits and decided to just run it.
Friday night I ate the equivelent of two Thanksgiving dinners. For the first time in a long time, I finally had a good appetite. Too bad it came on when I was a guest in someone's home! We spent the night playing family games and catching up. We went to bed around 1:00AM and neither one of us cared since the start was at 10AM.
We drove up to the park to load the busses. IT WAS SO COLD OUTSIDE! We even debated wearing our warmups for the race. The temps were in the 30's but the wind was absolutely freezing and strong. It wasn't until 5 mins before that we both agreed to strip down and run in our original planned attire. Everyone was dressed in gold for the theme. We sprayed our hair with gold glitter and looked very rich as a result.
The race started and everyone went out fast, including myself. The first two miles are the steepest of the entire race. Lots of rolling hills and winding roads made up the rest. The course was beautiful and the sun started to shine. Two girls were ahead for the first two miles. I caught second place and stayed 10-15 seconds from first place. At times I wondered if I was going to surge ahead or stay behind and not put forth the effort. It's easy to go for the latter when you don't feel mentally into it. I'm glad I refocused myself and continued to look ahead.
I hit the 10k in 39:24. Mile 6 had a decent hill that I pushed well. I stopped at the aid station to grab a water. I'm not quiet certain why I actually stopped, but it was only for a few seconds. I took a GU then looked ahead and noticed she had gained quiet a bit of ground ahead of me, ~20+. We approached mile 9 where the biggest hill of the race was coming up. I was close behind at this point and decided to make my surge on the hill. I was prepared for her to come with me, but she didn't. I knew the last three miles to the finish were not going to be as fun after coming out of the canyon and facing some heavy wind. I started to slow down, especially the last mile. I crossed the finish and was third overall. The first guy was way ahead of everyone else, the second guy was in sight for most of the race, but pulled away in the final miles. My friend Doni placed third at the sacrifice of her two big toe nails! We were awarded gift certificates for placing.
We made our way to the mining activity afterwards where we mined for treasures. We had a great time and walked away with some nice things. Moinelli's was great. Wish they could celebrate their new store opening every year:)
Splits: 5:52, 6:06, 6:41, 6:31, 6:27, 6:29, 6:53, 6:27, 6:50, 6:35, 6:57, 7:08, 7:27
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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 |
| 5:15AM- Last minute invite to run to Ave Twin Peaks with Scott W this morning. We met up later with the other part of the group due to an earlier start. Nice group.
I figured it was going to be super cold, but it ended up being warmer than expected. Head lamps were a must and very helpful. I kept my head down and focused on not tripping. The pace was perfect. We walked several of the steeper/slicker areas to stay upright. The footing became more difficult for me as we reached the first summit, due to ice and snow. Really, I needed trail shoes with spikes!
Mid run, Scott pointed out the two peaks we were running to (I thought we were almost done at that point:). I would have never tried to climb them on my own. I didn't know people did! Ha! This was my first summit and it did not disappoint. The views of the city lights were remarkable. 10 miles in 2:03:00.
I went into the run with sore legs, and finished the run even more sore. I expect He-Man legs, shortly. It must be the throat steroids.
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| Saucony Guide 5 Miles: 10.00 |
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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 |
| 6:00AM- Felt colder this morning. Met with Andy on LPT for 8 miles. I was breathing hard for some reason, maybe becuase I wouldn't stop talking. Legs are less sore today, but tired.
Suggested cross training for the rest of the week:
https://showyou.com//v/h-Uh0Gh3PS7k7fodnC/this-aerobic-video-wins-everything?utm_source=facebook&utm_medium=social&utm_campaign=timeline
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| I have really been taking it easy lately. It's been nice to not have any important races looming over my mind. I plan to take it pretty easy until the new year, then begin another stretch until the end of fall. The training season can be pretty long otherwise! I have a couple of fun 5k's planned this month, one on Saturday and another on Thanksgiving.
I went to work early this morning and had a great day. I returned home and was invited to go on a trail run with a friend who is training for a 10k for Thanksgiving. She really wanted to see if we could cover 4 miles together on the the trail, so we headed off to BST and finished with 4.25. At the half way point she asked what our AP was, I told her 11:15. That frustrated her so we picked up the pace to 10:00 on the way back. Beautiful weather and good company.
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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 on BST.
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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 |
| 6:00 at LPT with Andy. 8 miles. We picked it up a litte at the end, around hmp. Started watch half way throgh, 7:30 ap.
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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 |
| Firehouse workout. Tough stuff, but not as bad as the first time. Half way done with the program. Woot.
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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 |
| 6am- 4 miles on the elliptical while watching The Fugitive. I wanted to do some sprints but got too caught up in the moive. Had to leave to work, oh well.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.25 | 8.25 |
| I woke up at 4am with nothing to do, so I drove to Gold's Gym for some inpiration. I jumped on the TM for a couple easy miles, then threw in a few intervals to make it interesting.
3X400 @ 6:00, 5:47, 5:25
3x200 @ 5:15, 5:00, 4:52,
3X100@ 5:00, 4:41, 4:17
Equal active rest @7:30 pace
6 miles total
Then I drove over to Firehouse for the 6:30 boot camp class. Lots of core stuff + throwing around a bunch of tires. I never made it to the sludge hammer station. This included a couple runs too, 2.25 miles total.
I got pulled over on the way home becuase I took my hair out of a pony tail. I swerved into the left turning lane for a sec and was caught on the spot for crazy driving. I had a lot of explaining to do in regards to who's car I was driving. It's a long story. He got bored, so cut me off and let me go with a never-do-my-hair-while-driving-again warning. #neverdomyhairwhiledrivingagainwarning
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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 pretty much toed the line for a local 5k this morning- but ended up turning around and jumping in my car and driving home instead. Two weeks ago, I hurt the outside of my foot during a Tempo Tuesday run. I'm not even really sure how it happened. It was cold and raining and suddenly my foot had a sharp pain below the outside of my little toe. Now, anytime I wear any fitted shoes, it hurts. I have exactly one pair of boat-like shoes that does not irritate it. They are fine for training, but not speed work or racing. In fact, I was forced to wear them for the last half marathon I did earlier this month which made me feel clumsy. I'm not sure if it is a bunion issue, nerve or bone spur. It only took me .5 mi into the warm up to see that it was going to start screaming if I ran much more on it. I debated going home and running on the TM, but decided to rest instead.
After two weeks, I think I'll just drop by the podiatrist for a quick check. Hopefully the day doesn't turn out as bad as it did the last time I visited his office.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.50 | 3.00 | 0.00 | 8.00 |
| 5AM- 8 miles at Gold's on the TM. My body did not want to go even after 2.5 miles. I almost talked myself into getting on the elliptical but Instead I turned down the incline to 1.5-2.0 and made myself run another 5.5 miles . Picked up the last 3 miles @ 6:30 pace.
Afterwards, I drove to FireHouse Fitness for the 6:30 class. My legs felt tight and tired, but feeling improvements overall in strength.
No foot pain due to wearing the boats.
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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 |
| 8 miles on LPT with Kam and Andy. Nice morning, sore buns.
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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 |
| 6AM- FireHouse Fitness workout- 45 mins. So tired today.
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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 |
| Much needed day off. Total house cleaning day.
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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 |
| 6:30- FireHouse cross fit workout. The strong winds kept us from running outside Getting stronger !
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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 |
| Strong winds kept me inside. I had plans to get on the TM, but somehow without a race in sight, that didn't make the priority list today.
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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 know it's been too long since I have caught you all Burt and Allie up on the latest regarding my cough...
Well, it's gone wild. Coughed all day at work-more than usual. For once, my patients were more worried about me. What a distraction.
"Hack hack! Sorry, I'm not sick- *hack cough* I just have this.... tiiiickle in my throat. *nose blow* I'm fine. How are you? Cough, cough cough..
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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 |
| Hyperlinks.
I've got another annoying cold. Still functional, but low energy and the cough is still here! Going on 8 weeks with this thing, and it appears to let up for a day, then points its mean finger in my face and throws down the hammer. Okay, maybe not that extreme. Those Rx throat steroids really let me down. Aside from a kid, a smoker and someone with a lung disease, who has one this long?
Regardless, I made myself crawl to FireHouse and went through the motions for today's workout. It made my throat burn and I may have gave slightly less effort than I needed to. I talked to the trainer too much and found excuses to take breaks, that I didn't really need. I didn't feel to bad though, anything was better than staying in bed, which is what I really wanted to do this morning:) Superstar.
Little desire to run lately. Anyone else?
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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 |
| 6am- 8 miles on LPT with Andy. Cold.
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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 |
| 0630- Firehouse workout
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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 fastish miles followed by weights at the gym.
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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 |
| I've taken a break lately. Work, holidays, cortisone shot and strep throat have had my focus elsewhere. It seems taking a week off really reset my system and I feel really good. Just need the motivation. I suppose that will come after the new year. I have deliberately not signed up for any races, or made a schedule because I really like not thinking about it. Still not sure what I will end up doing. There is something sort of alluring about taking on an easy year with only 1-2 races in sight and just having fun running. The only problem is that usually doesn't propel me to get out of bed in the mornings. This will pass, it's the cold.
5:30AM- Thank goodness for Scott W.'s encouragement as of late. He invited me out to run with his crew this morning to Ave Twin Peaks. I knew I needed to get out, but it was so cold!! It wasn't too bad once we got on the trail, but the first few minutes were frigid. I dressed very methodically to cover my bases but was missing was two key items- a head lamp and trail shoes. I borrowed some spikes that worked out great and leached light off of the others. The view was fantastic, and his buddies, Matt and Zac were great company. I was worried I'd be beat due to a very easy month, but I felt great. What a fun morning!
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| Saucony Guide 5 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 |
| Tm and elipiglide. The running I did, felt hard because I broke a record last week running a whopping 10 miles. At this rate, I risk getting injured, running almost a third of my weekly mileage in one day!!;)
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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 |
| Gold's Gym- elliptical for 60 mins
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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 |
| Still indoors. The gross air is still here. Thankfully tomorrow's storm will chase it away.
90 mins of spin and elliptical at Gold's. Running on the TM sounds like a punishment these days.
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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 |
| Snowed in today! Kids are home and we have enjoyed each other's company over a hot cup of cocoa and blueberry muffins...and cookies:) I've thought about jumping on the TM, but it was just a thought.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the TM, 7:15 AP. I wore my Kinvara's again and had no nerve pain, so looks like I'm clear from having to wear the "boats" any further.
10 mins on elliptical
2 mins planks
10 burpies
3 mins squats
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| Nike Zoom Miles: 2.00 | Hot Pink Kinvara Miles: 4.00 |
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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 miles on a warm morning with a group of ladies. I took a small detour at the end around the Bountiful Temple. Each of the homes surrounding the temple have large pictures dipicting the birth of the Savior. Beautiful art work and message. Merry Christmas!
http://youtu.be/SzPzrwdiD7g
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at 1%, slow mile start then 7:15AP.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 1.50 | 2.00 | 0.00 | 9.00 |
| I received some Nuun tablets from my brother-in-law (summertime) for Christmas and decided to try it out. I gagged for the first couple swigs. The "Tipple Berry" flavor was very soapy-with-a-hint-o -sunscreen-taste. I kept thinking, Okay Sheridan, you're gross. My toddler later came in the room and announced he squirted soap and other things into my water bottle so it would be clean water for me to drink. I poured out straight pink suds. Sheridan was right, It turns out Nuun is really good without soap!
9 miles on the TM @ 1%. Got bored, sped up after the first mile and threw in some change of pace 800's near the end to get it over with, 6:11/7:30. 7:07ap
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| Purple Kinvara Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1044.60 | 195.20 | 167.55 | 29.15 | 1436.50 |
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| Brooks Ravenna 2 Miles: 98.15 | Saucony Kinvara Miles: 26.50 | Nike Zoom Miles: 182.75 | Hot Pink Kinvara Miles: 339.85 | Brooks Ghost Miles: 328.25 | Sketcher's Go2 Miles: 90.50 | Gray Go2 Miles: 62.50 | Purple Kinvara Miles: 68.86 | Saucony Guide 5 Miles: 30.00 |
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