| Location: UT, Member Since: Jun 07, 2010 Gender: Female Goal Type: Half Marathon Finish Running Accomplishments: Races:
Half Marathons
1996 - Moab
2009 - Macinac Island
2010 - Freedom
2011 - Timpanogos (1:45:18.4)
2021 - Southern Utah
2022 - St. George Mini (1:40:24) *PR
Marathons
1997 - Boise Marathon
2006 - Tulsa Marathon
2010 - St. George Marathon (3:35:47.0 ) *PR
2011 - Pocatello Marathon
2012 - Boston Marathon
2012 - St. George Marathon
2013 - Martian Marathon
2013 - Big Cottonwood Marathon
2014 - Boston Marathon Short-Term Running Goals: Boston Marathon
Long-Term Running Goals: Stay healthy enough to continue running my entire life. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 112.95 | 17.00 | 12.25 | 1.50 | 0.00 | 0.00 | 0.00 | 143.70 |
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| P&B Gel Nimbus 12 Miles: 16.00 | Purple Karhu Miles: 97.45 | Yellow Kinvara 4 Miles: 18.25 | Blue Kinvara 4 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| It was warm enough to run outside again today (27 degrees)! Kirkway (8 miles) then came home and toasted our outer layers in the dryer while we ate a banana and orange. Next, put on a fresh longsleeved t-shirt and did Franklin out -in back (4 miles) and then Echo out-in-back (4miles). Aubree fell on an ice patch but is thankfully OK.
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| P&B Gel Nimbus 12 Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.90 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| Cheryl convinced me to get the speed workout done on Monday. I listened to Elder Nelson's talk from last conference about the amazing gift of our human bodies. It was a good talk to listen to while I cranked up the speed!! It feels great hitting my week straight on!
10 min warm up
10 min @10k pace (I start at my slow range and increase each minute. 7:45 - 7:00 pace)
5 min recovery
10 min @ 10k pace
5 min cool down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1st mile 10minute pace. The next 3 miles range from 8:30 to 7:50.
8:48 pace average
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.05 |
| Ran outside. Not sure the temp but it was sunny!!! overall time 1:12:28 Pace Average 9 min/mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| It was sunny again and in the 30s! Perfect day for running outside. We ran on the roads an occasionally on sidewalks that were shoveled.
Clothing -hat, gloves, sunglasses, tank, long sleeve shirt, fleece, windbreaker, two layers of running tights, wool REI socks.
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| Purple Karhu Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Aubree called this run a TOUGH MUDDER! We purposely avoided dirt roads and still ran through mud, puddles, slush, ice, snow, potholes, soggy grass, and quick sand! It was around 36 degrees and had to take advantage of the warm weather!
ROUTE- ran through the neighborhoods unitl Kirkway and ran those hills twice. Then we ran on Long Lake to Orchard Lake to Walnut Lake to Franklin back home. 16.66
We had to finish on the treadmill because we ran out of time. Mark was a saint and watched Miles (blow out and everything) and then picked Hayden up so Aubree and I could get more miles in.
NUTRITION- we ate a banana and split an orange at mile 10. I ate a sanwhich, lots of pickles and drank about 1/4 cup of pickle juice before I finished 3/34 on the treadmill
PACE- first 16.66 pace average 9:15, second 3.34 pace average 8:33
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| Purple Karhu Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Total time: 42.35
warm Up - 10 min @ 9:40
4x 6 min tempo(between 7:30-6:50) with 2 minute recovery
Cool Down - ~ 5 min @ 9:40
This workout went by pretty fast listening to music. Next time I want to increase my tempo pace.
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| Yellow Kinvara 4 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| still a little icy out. I slipped a few times but luckily caught my footing. pace ave: 9:45
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| warm up - 10 min
3x 10min tempo with 5 min recovery
cool down- 3 min (I always really cut the cool down because i just want to be finished)
I tried pushing myself a little. i wanted to see if I could run closer to summer paces. I was hard but I've got to start increasing my pace as the roads thaw and the sun starts coming out more. My pace range for the tempo was 7.7 to 9.0 on the treadmill.
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| Yellow Kinvara 4 Miles: 6.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| treadmill again.
I warmed up and gradually increased my speed for the first 2 miles until the lower end of marathon pace. I continued to increase every .25 or .5 miles until 7:47 pace and then lowered down to around 8:00/8:15 pace. I forced myself to cool down for at least 1 mile! Wha-hoo! Overall time was just under 70minutes.
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| Blue Kinvara 4 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| We ran outside! Only a couple of slippery spots. The snow banks are starting to melt and we were able to run on sidewalks for part of the way. :) Franklin loop, neighborhood loop, Kirkway loop. Aubree and I were only going to run 17 miles but wanted to keep talking so we ran an extra mile for the fun of it!
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| Purple Karhu Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 1.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| It was hard waking up this morning because I was up 3 times last night. I'm glad this workout is over though. The second set was harder for me and I jumped to the side a couple of times.
warm up - 1 mile
2x 15 @ 10k pace with 5 min recovery inbetween. I started at 7:41 and increased to 6:37. The second set I went up to 6:40 and then dropped back down to 7:13 pace. :0
cool down- .5 mile
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| Yellow Kinvara 4 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I wasn't able to complete my 8 miler today because I needed to do an airport run. I guess 1 mile is better than nothing!
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| Yellow Kinvara 4 Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| ran around town with Aubree. still some ice but we made it! My hips started feeling a little tight the last half mile.
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| Purple Karhu Miles: 22.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 112.95 | 17.00 | 12.25 | 1.50 | 0.00 | 0.00 | 0.00 | 143.70 |
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| P&B Gel Nimbus 12 Miles: 16.00 | Purple Karhu Miles: 97.45 | Yellow Kinvara 4 Miles: 18.25 | Blue Kinvara 4 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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