| Member Since: Jul 14, 2011 Gender: Female Goal Type: Marathon Finish Running Accomplishments: Personal Records
- 26.2----------2:58:45 09/15/2012 Top of Utah Marathon
- 13.1--------1:17:55 11/02/2013 Snow Canyon
- 10k---------38:10 03/2013 Hale Freezes Over 10k
- 5k----------18:48 09/2012 Spanish Fork 5k
Short-Term Running Goals: My goal is to continue to enjoy running and maybe get faster a long the way! :) Long-Term Running Goals: Run until I am 100 years old! Personal: I decided to join to hold myself accountable for my training and because I love learning from others running experiences. I just started running a little over a year ago and have a lot to learn. I work fulltime as a Manager of Telecommunications for Intermountain Healthcare and go to school online through Weber State University. If you want to know more check out my blog: www.runningfortrevor.blogspot.com |
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| | Slow miles | Fast miles | Total Distance | | 1241.04 | 283.72 | 1524.76 |
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| Asics Racing Flats Miles: 43.85 | New Balance Nimbus Miles: 165.75 | Asics 2160 Miles: 12.50 | Mizuno Waves Yellow Miles: 19.75 | Mizuno Waves Pink Miles: 470.56 | New Balance 950 Miles: 406.55 | Pearl Izumi's Iso Shift Miles: 247.45 | Asics Yellow Miles: 53.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.24 | Calories: 0.00 | |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 easy miles around my house in Payson. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 7.00 | 9.00 |
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Tempo workout:
Mile 1: 8:30
Mile 2: 7:30
Mile 3: 7:24
Mile 4: 7:20
Mile 5: 7:15
Mile 6: 7:15
Mile 7: 7:24
Mile 8: 7:30
Mile 9: 8:30 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 mile run around Santaquin. Average pace 7:55. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
| 6x800 repeats @ 6:30 average pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles at 8 minute pace, legs were killing me so I finished up with 20 minutes of hell on earth (elliptical). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 8.00 | 15.00 |
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Ran from Payson to my sisters house in Palmyra 11 miles, then ran to Springville and back with my sister. 15 miles, 7:57 pace. First 11 miles were 7:47 pace, and then slowed down with my sister for the last 4. Mostly flat with a few rolling hills.
Got home and my cousin that is staying with me wanted to go workout at the clubhouse. I did an easy 20 minute cooldown. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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AM: Ran 2 miles from my grandma's house to the gym in Logan. Lifted eights for 30 minutes and ran 5 miles on the treadmill. Wussed out because it was hot and had my Dad come pick me up instead of running back. :)
PM: 3 miles in my new racing flats. I want to ease into them but so far I am loving them. They make me feel like I am flying. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 2 easy miles around my neighborhood. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 7.00 | 11.00 |
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Tempo workout. 7 miles were at a 7:00-7:30 pace.
PM: 2 miles at the track with the dog. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Lifted weights for 25 minutes and ran 8 sweaty miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 3.00 | 9.25 |
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Ran 4 miles outside in my new racing flats. I am loving these shoes but definitely easing into them and not going too far too fast. first 3 miles were easy, last mile @tempo pace 7:15.
Went home changed shoes and did 5.25 miles with 4x800 sprint intervals, 3:20, 3:18, 3:15, 3:10. |
| Asics Racing Flats Miles: 4.00 | New Balance Nimbus Miles: 5.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.05 | 0.00 | 8.05 |
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Lifted weights and ran 8 miles on the treadmill. Talked with the sweetest Susan who is totally going to kick my trash at the Speedy Spaniad. So many fast runners in South Utah County.
I'm moving to Texas! he he |
| New Balance Nimbus Miles: 8.05 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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Ran a 2.25 mile warm up on the treadmill, lifted weights for 15 minutes.
Met up with my sister and ran the last 4 miles of the Speedy Spaniard course. I wanted to run the entire course but the furthest she has ever ran is 3 miles so we decided to just run 4. Fun morning running with the sister! |
| New Balance Nimbus Miles: 6.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 17.50 | 0.00 | 17.50 |
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Long run up the right hand fork of Hobble creek canyon and back down. 8:08 overall average pace.
Lots of elevation gain on the way up. Hopefully my legs recover in time for the 10k on Monday. If not oh well it was worth it, I love long runs! |
| New Balance Nimbus Miles: 17.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles at the track with the pup. Waited until 9:30am and it was a little hot but not too bad. |
| New Balance Nimbus Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Speedy Spaniard (6.2 Miles) 00:44:29, Place overall: 17, Place in age division: 4 | | Slow miles | Fast miles | Total Distance | | 1.80 | 6.20 | 8.00 |
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Woke up at 5am and wanted to go straight back to bed. he he Got up, got ready and off I went to pick up my packet. I got a little confused about where I was suppose to go to pick up my packet but finally figured it out and was ready to go. I met up with my friends Julia and Nikki. We chatted about the race a bit, and I did a .75 mile warm-up. I would to have done longer but time did not permit.
By the time I was done with my warm-up it was time to go. My goal for this race was to run smart and not feel like I was going to die the entire time. (I have had a terrible tendency of going out to fast in the past.) I knew the race was competitive and I knew I couldn't hang with the fast runners so I told myself to just run my own race and not start out too fast. Ultimately I had a goal of finishing in 45 minutes.
Mile 1: This mile was mostly uphill and I tried to focus on controlling my breathing and taking it easy. 7:20 pace
Mile 2: Mostly downhill. I tried to still stay controlled but probably went a little too fast. I was feeling good and was enjoying the cool air. 6:54 pace
Mile 3: Still felt good and kept repeating in my head "smooth, strong, fast". I felt like I was running really smooth and I was happy with that. 7:06 pace.
Mile 4: Pace slowed a little bit but I was still feeling okay. I met up with Susan at about 3.4 and we ran together until the water station. 7:24 pace
Mile 5: I stopped at the water station because I was feeling a bit dehyrated and never was able to pick up my pace as much as I would have liked too. 7:24 pace
Mile 6: I was feeling sluggish and ready to be finished. Luckily I saw my sister at 5.25 and she ran with me for a minute, took some pictures, and helped to encourage me. 7:35 pace
Mile 7 (.17): Kicked it in for the final shoot and finished strong. 6:35 pace
I did not beat my previous PR of 44:01 but overall I felt really good and happy with the way I ran. I am running another 10k on a flat course on August 6th and hoping I can take what I learned from this race and set a new PR.
Congrats to everyone that ran today!! Lots of amazing talent out there.
Me and my sister ran a 1.25 mile cool down after the race. It was a fun day and nice to have a short work week. :)
Time to prepare for the Timpanogoes Half Marathon this Saturday!! |
| Asics Racing Flats Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.50 | 0.00 | 9.50 |
| 25 minutes of upper body weights at the gym and then 9.5 miles on the treadmill. |
| New Balance Nimbus Miles: 9.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
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Ran 8.5 miles outside around my house, 1:06. I need to find a new place to run because I am pretty bored with Payson.
Did a 20 minute cooldown on the elliptical followed by 15 minutes of weights. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| lifted weights and then ran 8 miles on the treadmill. I should probably taper for the half Saturday. oops! |
| New Balance Nimbus Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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6 miles around the orchards in Santaquin. |
| Mizuno Waves Yellow Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Timpanogos Half Marathon (13.15 Miles) 01:30:15, Place overall: 14, Place in age division: 4 | | Slow miles | Fast miles | Total Distance | | 3.00 | 13.10 | 16.10 |
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Everything went wrong for me this morning. Got up to the top of the mountain and my garmin wouldn't turn on......dejavu to UVM where my watch wouldn't work, awesome! (anyone have garmin 205 and had this problem? It is fully charged but will not turn on.)
Anyway as I paced around in a frenzy trying to figure out what to do I threw my drop bag into the bus and started to warm up. When I got to the top I realized I had left all of my chomp blocks in my drop bag....awesome!
My friend Jorge had extra fuel and gave me a 2x caffiene Gu (never tried caffiene but hey everything was going wrong so couldn't hurt to just try out something new in a race right?) The race started about 20 minutes late and I was pretty frustrated thinking there was no way I could possibly PR without knowing my splits. Oh well I decided to just run and not think about it.
Miles 1-4 I felt like I was running fairly slow my breathing was controlled and I was still pissed about the lack of garmin.
5-7 Maybe I sped up? I really don't know. I ate the Gu around mile 6 and was feeling pretty good. I wasn't getting passed, but I also wasn't passing anyone.
7-9 Still felt okay but definitely like I was running slower than I had at AF half. I ran into someone at mile 8 and she said we were at 52 minutes. I was like okay maybe I can do this.
9-11 Ate another GU and was crashing hard. Got passed by the 1:30 pacer and thought about giving up. I had no idea what my time was and felt like there was no way in hell I would beet my old PR.
11-13 Asked someone what the time was at mile 11 and he said 1:15. He told me if I ran 7 minute miles I could still break 1:30. This definitely motivated me and I picked it up as much as I could. I felt like crap and did not believe him as the 1:30 pacer was at least 100 feet ahead of me.
13.1 It was a blind turn into the finish and had I known I was 15 seconds away from breaking 1:30 I may have picked it up a bit more. There was no clock at the finish when I ran in so I waited around to see my official time.
1:30:15! I was happy and come to find out the 1:30 pacer actually finished in 1:28. I am bummed I don't have my splits but it was a fun race and may have actually helped me mentally to run without a watch. Weird how our watches control us sometimes. I was glad to prove to myself that I am capable of running good without it.
Lots of awesome runners out there today. Congrats to everyone who ran!!
PM: 2 mile shake out. |
| New Balance Nimbus Miles: 14.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 easy miles with the pup. My legs feel suprisingly good considering the downhill of yesterdays race. I may still hold of on tomorrows scheduled tempo run to make sure I give my body enough recovery time. |
| New Balance Nimbus Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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9 miles on the treadmill at the gym. Legs are recovering well from the half on Saturday but these were still very slow miles. Forgot the exit in SF was closed and had to take the detour through Springville. grrr!
PM: 1 measly mile with the dog. My dog is not a very good heat runner, it was SLOW. |
| New Balance Nimbus Miles: 9.00 | Mizuno Waves Pink Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
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2 mile warm up on the out and back by my house and then ran to Santaquin and back. Today was one of those runs where I felt like I could have run forever. Too bad I had a job to get to. 7:51 AP.
My Napa Valley Ragnar team is looking for a female runner. It is September 17-18 and runs accross the Golden gate bridge and through wine country in California. Should be a lot of fun. Let me know if your interested or know anyone who might be. We will be carpooling to cali and staying with my Aunt so cost should be relatively low. :) PM: 2 easy miles on the treadmill. 30 minutes weights. |
| New Balance Nimbus Miles: 2.00 | Mizuno Waves Pink Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 120.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.50 | 10.50 |
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Ran to the Payson HS track 3.75 miles. It is a lot of uphill and AP was 8:16.
5x800's. My goal was 6:20 pace and I did pretty good. 1-3:04, 2-3:01, 3-3:06, 4-3:04, 5-3:05. 100 meter rest in between repeats.
Ran back home 3.75 miles 8:01 AP. Legs were shot on the way home but it was a great workout! |
| Mizuno Waves Pink Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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Boring I want to stab myself in the eye with a pencil treadmill miles. 8 min AP |
| New Balance Nimbus Miles: 6.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
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Started out slow at 8:15 pace and focused on running positive splits and hitting marathon tempo pace. I even conquered my own little Veyo hill. :) Overall pace counting the warm up came out at 7:41 and last 3 miles AP was 7:24. I know thats not fast for most but it is to me!
Did core work at home.
20 mile LR tomorrow with Merri and Sue! I hope I can keep up, eeeek! |
| Mizuno Waves Pink Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 20.15 | 0.00 | 20.15 |
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Started running at 4:30am (in the dark) with Merri and Susan. It was such a fun run and these girls were a lot of fun to talk to. We hit a lot of wind and hills in Mapleton but overall AP was 8:33 with the last 2 miles at 7:36 pace. Thanks Merri and Susan for letting me run with you and pushing me at the end.
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| Mizuno Waves Pink Miles: 20.15 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 3.00 | 4.00 |
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Took the dogs to the Salem Hills track with the great intent of getting the dogs some exercise and doing a very easy recover run after yesterdays 20 miler. Note to self: The track is not a good place for a recovery run. 7:34, 7:17, 7:06, 6:54, overall average 7:13.
The weird thing is that I didn't feel like I was pushing too hard the entire time and my breathing was very controlled. Hopefully this means I'm getting in better shape. |
| Asics Racing Flats Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 7.00 | 11.00 |
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20 minutes weights and 9 treadmill miles @ 7:24 overall AP.
PM: easy 2 mile shake out with the pup. Wasn't planning on running but it is just such a nice night out I couldn't resist being outside. |
| Asics Racing Flats Miles: 2.00 | New Balance Nimbus Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.20 | 0.00 | 10.20 |
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10 miles outside around Payson farm land and Santaquin orchards, mostly flat, no music, nice morning. My legs felt pretty heavy and I was tired when I finished. I think I definitely ran way too fast for a recovery run 7:39 AP. I need to work on making easy recovery runs easier.
Anyone in Utah county interested in joining me for medium LR (10-12 miles) every Tuesday morning? |
| Mizuno Waves Pink Miles: 10.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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AM: Today was suppose to be a track workout but since I have ran fast all week and it was pitch black when I woke up I decided to make it an easy day.
Went to the gym and did 30 minutes weights (triceps, biceps, shoulders) and then an easy 6 miles on the treadmill. I may hit the track tonight for a little speedwork, we shall see what the evening brings. |
| Mizuno Waves Pink Miles: 6.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 2.00 | 11.00 |
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AM: 8 miles on the treadmill and 15 minutes weights.
PM: 3 miles, last 2 were at half marathon tempo pace. 7:16, 7:24 |
| Asics Racing Flats Miles: 3.00 | Mizuno Waves Pink Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| 10 miles with the amazing Susan and then 4 miles with my sister afterwards. Overall pace was slower (8:45ish?) but the conversation was great and it was a fun morning running with great friends! |
| Mizuno Waves Pink Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Dash For Donation 5k (3.25 Miles) 00:21:45, Place overall: 2 | | Slow miles | Fast miles | Total Distance | | 6.50 | 3.25 | 9.75 |
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Today was the annual Dash For Donation 5k that my family runs in honor of my brother Trevor who passed away in 2009. Trevor was an organ donor and my entire family and a few friends ran in honor of him.
I woke up early and ran 4.5 miles before the race. I knew I wanted to get extra miles in and with all of my family being there and me being team captain I knew I wouldn't get them in at the race.
Got to the race and had no time to warm up as I had expected. I wasn't planning to "race" this but once the gun went off I just kind of went for it and enjoyed every second of it. The race was in Sugar House park so it was pretty hilly but I ran consistantly and had a great time.
Mile 1: 6:39
Mile 2: 6:48
Mile 3: 6:38
The course was long .25: 6:41
Overall time 21:45 with a 6:41 average pace. I think that on a flat, 3.1 course without dodging walkers I am getting alot closer to a sub-20. My time at 3.1 was 20:45! Regardless for not planning to race I think I did really well.
Ran back afterwards and ran my Mom in! Her very first 5k with all the hills in 36 minutes. It was so exciting to see many friends and family accomplish their first race and all for such a great cause.
You can read more about the day on my blog. www.runningfortrevor.blogspot.com
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| Asics Racing Flats Miles: 5.25 | Mizuno Waves Pink Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.25 | 0.00 | 3.25 |
| A few easy miles with the dog this morning. |
| Mizuno Waves Pink Miles: 3.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.75 | 5.00 | 9.75 |
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15 minutes weights (triceps)
4 mile warm up 8 minute AP
5.5 miles @ tempo pace AP 7:10
ran out of time so only got a .25 cooldown. |
| New Balance Nimbus Miles: 9.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
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Such an awesome run this morning. Ran my 2 mile warmup while it was still dark on the dead end road by my house. When the sun came out I headed to Santaquin. Ran up around West Mountain and finished the loop back to Payson. Lots of hills but overall I felt good. Didn't stop once the entire time (not even for water. oops!). 11 miles with an overall AP of 7:44. A little too fast for medium long recovery run but I just felt so good that I decided to go with what felt natural.
PM: went to the gym to lift weights and then ran 2 easy miles on the treadmill. |
| Asics Racing Flats Miles: 2.00 | Mizuno Waves Pink Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
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Ran to the Payson High School track 4 miles. Just the warm up today felt hard and I had to stop once just to catch my breathe. I knew this was a bad sign for my speed workout.
6X800's @ 3:05 average. 2:56, 3:04, 3:04, 3:07, 3:07, 3:08 200 meter RI. These repeats kicked my butt today and I really really wanted to quit. My times are not terrible but it was HARD and I felt awful. I think the main problem is that I did a leg workout last night and so my legs felt really really heavy. Note to self: Do not work legs the day before speedwork.
Ran the shortcut back to my house. 2 miles. |
| Mizuno Waves Pink Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.75 | 0.00 | 7.75 |
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Slept in this morning and it felt good. he he! Got to the gym in time for 15 minutes weights, 28 minutes elliptical (that has got to be a record) and 4.5 miles on the treadmill. My legs needed an easy day after my speedwork yesterday.
I am planning to run 20 Saturday if anyone is up for an adventure. Starting at the Hobble Creek golf course and running up to the start of HC half marathon and then back down with the race. Should be fun!
PM: 3.25 miles easy. Or at least it felt easy. When I checked my pace I was suprised to see 7:30 AP. Either this means that my fitness is getting better or I am really terrible at gaging "easy". |
| New Balance Nimbus Miles: 4.50 | Mizuno Waves Pink Miles: 3.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Slept in again this morning and not on purpose this time. Oh well I still managed to get in 8 hot, sticky, wet miles. 7:54 AP! This run felt hard towards the end even though my pace was easy. |
| Mizuno Waves Pink Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 20.66 | 0.00 | 20.66 |
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Probably one of my favorite training runs to date. I started out at the Hobble Creek Golf course and ran the 7 miles up to the start of HC half marathon. 7.15 miles @ 8:10 AP. It was not nearly as steep as I had anticipated and actually felt really good and dare I say easy? I felt like I wasn't pushing at all but just enjoying the scenary and the cool morning air. The hardest part about this 7 miles was dodging the buses that were driving up and down the canyon.
Anyway Once I got to the top I chatted with a bunch of friends and prepared to pace my friend Ashley to a PR. The race started late which I guess is tradition or something? Anyway we finally started around 7:50 I think. My friend was going for a 1:45, 8 min AP. The start was incredibly chaotic and I tried to keep her calm and just ease into a pace. We probably started a little fast for her but it was difficult to find a steady pace with all of the people and the gradual downhill grade. Once we finally settled into a comfortable pace something crazy happened. I fell flat on my face hard! I am not usually a clumsy runner and I'm not real sure what happened but I just got right up and kept going not wanting Ashley to get off pace. This was right after the 3 mile aid station and I figured I would get a bandaid at the next station. I could tell I was cut up but just kept going because it wasn't bad enough to slow down. We kept a good 7:55 pace and I went ahead of her a bit to get to the aid station in hopes they would have a bandaid. I was not in pain but I was bleeding kinda bad. When I asked for a bandaid at the aid station there response was "why would we have bandaids?" Hmmm maybe because its an aid station! Anyway I got water for Ashley and helped hand out water for a bit until she got there. We carried on and I just decided I would worry about my bleeding arm at the finish. Once we got to the golf course (mile 7) Ashley slowed down quite a bit. I think she wore herself out in the beginning and her pace slowed to a 9 min AP. I could tell from her breathing that a PR was going to be difficult but we just kept moving forward. It was getting hot but I felt really good running a slower pace. I though a few times about whether or not I would have ran good had I been "racing". But it didn't really matter, I was having fun and getting my 20 miles in. Towards the end Ashley really started to hit a wall. It was hot and I think she was a little dehydrated and she also started getting stomach cramps. At mile 12 I encouraged her to push it and we ran pretty hard to the finish finishing in just over 1:50. It was not a PR for her but it just wasn't her day and she still did great.
After we finished I ran back for my friend Julia and ran her into the finish. Finally after getting some water and talking to a few friends I headed over to the medic tent to get my arm looked at. They said it is a deep cut and might need stiches. But they slapped some neosporin and a bandaid on it and off I went. I still cannot believe I fell, but I am really glad I wasn't racing because it would have totally messed me up.
Anyway overall it was a fun day. 20.66 miles with an overall AP 8:30. I kinda wanted to finish it out and just run 6 more miles. I felt really good today. |
| Mizuno Waves Pink Miles: 20.66 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
|
Took the dogs to the track to do an easy workout and let them get some exercise. The plan was to run easy for 30 minutes. Again the track is the absolute worst place for easy runs and my last 2 miles were 7:10 and 7:11. That is fast for me. It was hot out too!
On a positive note my legs feel good considering yesterdays 20+ miler and all of the elevation change. My battle wounds from yesterdays fall are also surfacing. Bruises all over my arms and hips and a little bit of road rash. Man I feel like an idiot for falling and hope that my cut heals on its own without stitches. |
| Mizuno Waves Pink Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 6.25 | 11.25 |
|
Lower body weights for 15 minutes. 3 sets of 12 squats with 25lb weight, and alternating lunges with 12lb weights.
3 mile warm-up at 8 min AP, 6.25 mile tempo 7:08 AP.
Time to seriously focus on my diet and try to lose 3-4lbs before I start tapering for STG.
PM: 2 mile out and back with the pup. |
| New Balance Nimbus Miles: 2.00 | Mizuno Waves Pink Miles: 9.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.60 | 2.00 | 10.60 |
|
2.5 mile warmup in the dark. Am I the only person that runs slower in the dark? After the warmup I ran my loop to Santaquin, through the cherry fields, and back to Payson. 10.6 miles with a 7:38 AP!! A very confidence boosting run because my marathon goal is 3:20 which is exactly 7:38 AP. I picked up the pace for 2 miles in the middle but other than that didn't feel like I was pushing at all.
I was chosen as a finalist for Team Refuel and am trying to win a $250 grant to help fund some of my races and I would love it if you would vote for me. http://www.refuelwithchocolatemilk.com/grants/vote/ Just click on this site, type in my name, and click vote! You can vote from as many computers as possible once everyday up until September 15th. Sorry if this is incredibly annoying but I would really, really love to win!!! |
| Mizuno Waves Pink Miles: 10.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 1.00 | 9.00 |
|
30 minutes upper body weights. Triceps and shoulders.
I skipped my regular track Wednesday since I am running a half marathon this weekend and possibly sneaking my LR in either Thurs or Fri. Instead I hit the treadmill for 8 miles in 63 minutes. First 7 were at 7:53-8 min pace and last mile at 6:58.
PM: jogged 1 very slow mile with the pup in the rain. :) 16 miles tomorrow and then a half marathon on Saturday. The half is just for fun but I am still hoping to use it as a good tempo workout. |
| Mizuno Waves Pink Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 16.30 | 0.00 | 16.30 |
| 16 miles with Susan and Merri. I got eaten alive by mosquitos but other than that it was a great run with good friends. :) 8:18 AP. |
| Mizuno Waves Pink Miles: 16.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
|
Slept in until 6:15 (so nice!) and then ran 7 miles outside around my house. It was a nice morning but traffic was crazy.
I am running the Utah Runner Girls half marathon in Alpine tomorow! It is an all female race and my only goals are to have fun and beat my previous unaided half time of 1:39. I heard the course is really hilly and coming off of one of my highest mileage week in a long time I'm not sure what to expect. They are also handing out chocolate and cupcakes at the aid stations so that may slow me down a bit if I decide to partake. :)
Anyone else running this half? |
| New Balance Nimbus Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.40 | Calories: 0.00 |
| |
| | Race: |
Utah Runner Girls Half Marathon (13.3 Miles) 01:39:15, Place overall: 1 | | Slow miles | Fast miles | Total Distance | | 6.00 | 13.30 | 19.30 |
|
Ran an all girls half marathon this morning. My friend was sponsoring the race for her business and gave me a cute headband and shirts to race in.
I honestly had no idea what to expect for this race but when I got to the start I realized it would be small and didn't look too competitive at all. I think there were about 140 girls running. It was in Apline and I knew it would be hilly, but Whoa was it HILLY!
Anyway didn't get a warmup and started out slow. I felt like I couldn't breathe (maybe the elevation is a lot higher in Apline?) A girl ran the first mile with me and then after that I was alone the entire race. It was really weird running all by myself and having no one in front of me to pass but I just kept on going. I had no idea what the course route was so I just ran from sign to sign and took it easy. Stopped at all of the aid stations and chatted with the volunteers and just had fun. I should have probably pushed harder but since I was in 1st place by 7 minutes and had ran 16 miles already this week I just used it as a good tempo workout. It was a fun day and I just enjoyed myself.
Splits are incredibly inconsistent because of all of the hills but here they are: 7:40, 6:44, 7:05, 7:20, 7:01, 7:56 (hill), 7:25, 7:37(hill), 8:18 (huge hill straight up!! had to walk for a bit), 7:36 (took me forever to recover from the massive hill!), 7:36, 7:52 (seriously another hill!), 7:02, 6:42.
Course was long and at 13.1 my time was a little sub 1:38 which is a new unaided PR. Also my previous unaided PR was on a pancake flat course and this course was over 900 foot elevation gain. So overall I feel like it was a good workout but not a full effort. I had a good time with friends afterwards and ran a 3 mile cool down. Oh and I won a really cute running skirt so that was fun.
I feel like my fitness is improving and I am getting excited for the 5 week countdown to STG!!
PM: Ran the last leg of the Rivalry Relay with a friend. I think it was about 3 miles. Didn't wear a garmin so not exactly sure. It was HOT! |
| Mizuno Waves Pink Miles: 16.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles with the pup in the 90 degree heat. | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 6.00 | 9.50 |
|
AM: 15 minutes weights
3 mile warm up at 8 min AP, 6 miles @ tempo 7:03 min AP, .5 mile cooldown. It was at least 200 degrees at the gym this morning.
I cheated on my no candy fast over the weekend so starting fresh today. Cheers to eating healthy again! |
| Mizuno Waves Pink Miles: 9.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
|
Slept in which was good since the sun doesn't come up until nearly 7. :( Ran my warmup loop and then to Santaquin and back. 10 miles, 7:47 AP.
Jogged a 1 mile cooldown with the dog.
PM: 3 miles on the treadmill, 20 minutes weights. |
| Mizuno Waves Pink Miles: 14.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 4.00 | 8.50 |
|
20 minutes of triceps. This tricep workout kicked my but and made swinging my arms for speedwork difficult. But I love the feeling of fatigued muscles so I will take it. :)
8x800's on the treadmill. 1 mile warm-up and then each 800 at 6:10-6:13 pace. first 4 were at .5 incline and last 4 at no incline. I wussed out on the incline. 400's inbetween each at 8:27 pace. Overall workout was 7:17 pace. No stops and I did not fall off the treadmill so I am calling it a success. :) |
| Mizuno Waves Pink Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
|
Ran 10 miles with Sue, Merri, and Lily. I held up the caboose as they all smoked me! AP was a bit sub 8 for them. I forgot to wear my garmin but was prob around 8 min AP.
Instead of back tracking to Payson to get ready I went to the gym and did 20 minutes shoulders and a 2 mile cooldown on the mill.
I am quitting candy!! I can do this right? |
| Mizuno Waves Pink Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
|
slept in until 6:15!! :) 9 miles around town in Payson. Lots of hills and I decided to run to the mouth of the canyon and run the last mile of Mt. Nebo HM. AP was 7:56. I love Friday morning runs!!
Question of the day for the veterans: How long (distance) and how steep is Veyo hill? Is there a hill in Ut county that simulates it well?
PM: 2 easy miles. I had to reset my garmin in the morning and it erased all of my old data. I basically ran this little shakeout just to make sure it was working okay. |
| Mizuno Waves Pink Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 5.00 | 15.00 |
|
I had 3 goals going into this run today. A: Run on tired legs. B: quit being a pansie and run some hills in the middle of a LR. and C: run a LR solo.
I am happy to say that I accomplished all three. I ran from my house to payson canyon (6 mi) up payson canyon (4 mi) and then back to my house (5 mi). It was a hard run but it was good. I wanted to shoot for the last 5 miles at or below marathon pace and I did it. (7:26, 7:19, 7:32, 7:27, 7:13) Overall pace for the run was 7:49.
Doing a long run alone is hard but this was good for me and I feel like I put in a great training week. I am gaining fitness and getting stronger on hills so I am happy to see small improvements. Right after the run I went straight to my parents house and spent the entire day helping them clean and pack. I am exhausted! |
| Mizuno Waves Pink Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.60 | 0.00 | 4.60 |
| Just a few easy miles with the pup. Payson Onion Days 10k tomorrow! 1 year ago this race was my first time ever running 6 miles. I just drove the course and it is pretty flat with a few gradual inclines. I am really hoping to set a PR and finally beat 44 minutes! |
| New Balance Nimbus Miles: 4.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Payson Onion Days 10k (6.22 Miles) 00:43:52, Place overall: 5, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 5.28 | 6.22 | 11.50 |
|
Payson Onion Days 10k this morning! This race kind of snuck up on me but I was excited. This was my very first time running 6 miles ever last year and it is kind of fun to start repeating races for the first time.
I ran up to the start from my house 2.3 miles. Picked up my packet, used the bathroom and was ready to go. I met Rachel, JulieC, and Melanie from the blog at the start and it was fun to chat with them and meet them in person. The race started right at 7:05 and we were off. I had 3 mini goals in mind for this race. A: Set a PR! B: Run consistant 7 minute miles. and C: Not melt down the last 2 miles.
Mile 1: 6:38 I felt like I was going slow and was trying to force myself to slow down. But in my defense this is the fastest mile of the race.
Mile 2: 6:58 perfect pace and felt great. Passed 3 guys in this mile.
Mile 3: 7:00 right on track
Mile 4: 7:06 running into the sun but still feeling good and not losing too much time.
Mile 5: 7:33 what? Minor melt down!!! Gradual uphill, stopped for water, and just mentally crumbled a bit. Got passed by a girl. grrrrrr!
Mile 6: 7:11 was able to pick up the pace a bit but was ready to be done.
Mile 7: (.22) 6:48 caught up to the girl that had passed me and she crossed the finish line 1 second in front of me. Grrrrr
So I set a PR which is awesome but overall I was initially dissapointed with my time. I was hoping for (and fill my fitness) is at 7mm. But 7:03 is still good and without my little meltdown at mile 5 I would have been right there. The silver lining is that I beat my time from last year by 5:06!!! It is incredibly exciting to see the progress I have made in one year and I can't wait to see what this next year brings.
I planned on cooling down by running home but I won a picnic table at the raffle. So Lily drove me home and I went out and ran a 3 mile cooldown.
I still feel that 3:20 is within reach at SGM for me. I just need to lose 5lbs to get down to a lighter race weight and end this week on a high note. |
| Asics Racing Flats Miles: 8.50 | New Balance Nimbus Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.20 | 0.00 | 12.20 |
|
10 miles this morning. First 6 were in the dark so I basically ran around in circles by my house until it felt light enough to go out towards Santaquin. I am really hating that the sun is coming up so late. :( 7:52 AP.
15 minutes of elliptical after the run. I really am determined to focus on my nutrition, add volume, and lose 3-4lbs before the marathon. I know that I run better around 116-117 and I can do it!!
PM: I got my new shoes today so of course I had to try them out. 2 easy miles. |
| Mizuno Waves Pink Miles: 10.20 | New Balance 950 Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 1.00 | 10.00 |
|
8 treadmill miles, 1% incline, 7:30 AP. This run felt way harder than it should have and I probably should have slowed down but I was in a hurry because I had to be to work early for a meeting. I did manage to fit in 15 minutes of weights after the run.
PM: 2 miles really easy. |
| New Balance 950 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.25 | 2.00 | 8.25 |
|
I planned on waking up early to run 10 with Lily, Merri, and Sue but I just couldn't drag my butt out of bed at 4:30. When I finally woke up at 5:30 I dragged myself to the gym and did a progressive run on the treadmill. Started at 8mm and finished the last 2 at sub-7minute miles. I kept the incline at 1% except the last mile when I dropped it to 0.
My calves are still sore from the 10k Monday and I know it is because I did the race+warm up+cool down in my racing flats. I am going to stop wearing them completely until after SGM. Hopefully I feel 100% by Saturday for the Mt. Nebo half. |
| Mizuno Waves Pink Miles: 8.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Ran my Friday 8 mile route. 7:58 AP. |
| New Balance 950 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Mt. Nebo Half Marathon (13.1 Miles) 01:22:06, Place overall: 3, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 4.00 | 13.10 | 17.10 |
|
I am off to Lagoon for the day (good thing I can still walk:) so here is a quick report of the race today.
Warmed up alone 2 miles. Breathing felt heavy but that is normal when your at 9,000 ft elevation I suppose. Met up with JulieC at the start and we were off right on time. My only goal for this race was to run sub 1:30. I knew it was way downhill but I did not want to kill myself and had no idea what to really expect.
Mile 1-3: 6:24, 6:15, 6:13. Felt good, was breathing well and was enjoying the scenary. I started out as 3rd female and my goal became not getting passed by another female.
Mile 4-6: 5:55, 6:04, 6:09. Still felt really good but was worried I was going too fast. I tried to stay with Andy (from the blog) because I know for a fact I am not faster than him and that staying with him would be smart. But of course I just could not control myself on the downhill and ended up passing him at mile 6 I believe.
Mile 7-9: 6:07, 6:07, 6:16. Passed two guys and was feeling pretty darn good for so late in a race.
Mile 10-13.1: 6:23, 6:50, 6:41, 6:28, 5:28: The course flattened out with a few mini climbs. It was tough mentally but I just kept on pushing. Andy caught up with me at mile 12.5 and I was determined to stay close with him until the finish. Pushed it really hard for the last tenth and felt really good. It was a proud moment running into that shoot. Not necessarily because of my time but because I just felt so good like I could have kept going if I had to. (normally I feel like death at the end of a race.)
jogged a painful 2 mile cooldown with Julie! I was so proud of Julie, that girl is amazing. I tried to keep her in sight for most of the race but lost sight of her towards the end. She is just awesome!!
I know that this was a very aided course and that my finishing time is not realistic. But the good thing is I felt good the entire race. I never crashed and my slowest mile is not too shabby like most races that start downhill and finish flat. Overall I am proud of myself and excited about my progress. Also my cousin ran his very first half today and finished right behind me in 1:27!! So so proud of him. Okay calves are sore but it is off to lagoon to walk it off. :) |
| New Balance 950 Miles: 17.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
|
After sleeping half the day away I took the dog to the track as is tradition every Sunday. I was just going to walk but decided to test the waters and assess the damage of yesterdays leg grinder.
I slogged a painful 3 miles. This little test confirmed that I have definitely pulled something in my left calf. Hopefully just a muscle strain. Miraculously my quads do not hurt at all. My hamstrings are tender and my left calf is down right painful.
I will ellipticize tomorrow and then reasses the damage. I do not think this is completely due to the race yesterday but more likely a combination of the race and wearing my racing flats for too many miles last Monday. |
| New Balance Nimbus Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
55 minutes of elliptical. 15 minutes walking at an incline on the treadmill.
Okay here is where you all shower me with knowledge. I attempted to run for 1 minute at a 9mm and it was not happening. It is not just soreness it is pain in my left calf and now shin. I guess the good news is I felt no pain at all while on the elliptical but it is intense when running and I am afriad I have done some major damage.
I iced like it was my job yesterday and have been wearing compression sleaves as much as possible. There is not much I can do to nurse it while at work but what to do?? I'm praying it's not a stress fracture but since I've never had one I have no idea how to evaluate pain. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
|
45 minutes elliptical.
Ran 3.5 miles. First 2.5 miles felt good. In the 3rd mile I started to feel the same pain I felt Sunday. It is bearable but gets worse the longer I go. The pain is in my left calf and shin. I am confident I will be okay with enough TLC.
As suggested by Jake, Andrea, and Lily I took my first ice bath last night. I wanted to cry for the first 2 minutes but after that it really wasn't too bad and I can definitely tell it helped. I will do the same thing again today and if all goes okay I am still planning to make the trip to Cali for Napa Valley Ragnar this weekend. Luckily this is just for fun and I feel no pressure at all to push the pace.
PM: ran an easy 3 miles with the dog and felt okay. Going to ice, roll, and heat tonight.
|
| Mizuno Waves Pink Miles: 3.00 | New Balance 950 Miles: 3.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.35 | 1.00 | 9.35 |
|
20 minutes elliptical
7.35 pain free running miles. Yay!! I think I am finally back to at least 85%. I still feel a twinge in my left calf/shin but it is not nearly as bad as it was sun/mon. I cannot believe how dark it is in the morning now. This entire run was done on a 2 mile out and back by my house. I was too afraid to face the 'big' roads in the dark alone but I did not care because I was just so happy that I felt good. :)
Off to Cali in the morning and now I feel like I can officially be excited about it.
PM: 2 miles. It was incredibly windy but I decided to push the pace the last 800 to see if I had any pick up and was able to finish with a 6:58 pace. Yay! Finally feeling back to normal. |
| New Balance Nimbus Miles: 2.00 | New Balance 950 Miles: 7.35 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Just 4 miles at 2am before we left for Cali this morning. We had someone drop out on our Ragnar team so I will be running an extra leg. I am excited to have some fun. :) |
| Mizuno Waves Pink Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
Napa Valley Ragnar (24 Miles) 02:58:00 | | Slow miles | Fast miles | Total Distance | | 1.30 | 24.00 | 25.30 |
|
Napa Valley Ragnar was a blast as all ragnars are. I'll post all the fun stuff on my personal blog www.runningfortrevor.blogspot.com.
I went into this race just wanting to be careful to not re-injure myself, have fun, run consistant, and did I mention have fun? My team was short a runner so I ended up picking up an extra leg.
Leg 1: 7.8 miles 57:16, 7:21 pace. Enjoyed this leg. It was hilly and I was running along a lake so the headwind was pretty bad for the first 3 miles. I did however discover the luxory of Sea level and breathing felt effortless.
Leg 2: 2.9 miles 20:56, 7:12 pace. This was my extra leg and it flew by. I got stopped at 2 stop lights so that was slightly annoying.
Leg 3: 6.2 miles 46:06, 7:31 pace. After a 45 minute break I ran this leg in the dark. I was all alone (this is by far the smallest ragnar I have ever ran) and I felt like I was going the wrong way. But I wasn't and I finished. Yay!
Leg 4: 6.8 miles 51:19, 7:31 pace. I literally got zero sleep per usual in Ragnar. The only thing I can compare this leg to is the marathon death shuffle. I just kind kept moving my feet.
Again I'll get into more details of the race on my personal blog but I had a good time and ran a good medium-hard tempo pace the entire time. Although I always go into Ragnar's with the main goal of "just have fun" I do feel they are great training runs and they force you to run on fatigued and tired legs. |
| New Balance 950 Miles: 25.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
|
4 easy slow miles in reno this morning before we he the road. I'll recap Napa Ragnar when I get home. Congrats to everyone who raced TOU over the weekend!!!
PM: Ran a quick 2 miles just to ensure sea level did not completely taint me. Man was that a luxory to run at Sea level over the weekend. :) |
| Mizuno Waves Yellow Miles: 2.00 | New Balance 950 Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
I took today off of work to recover from vacation. I slept in way to late and then spent way too much time on the computer before getting my butt out the door. It seems so much harder for me to get my workouts in when I'm not on a schedule and have all day. Anyway I finally got going and ran 10 miles. My hamstrings were tight the entire time and honestly if I had a cellphone or was closer to home I would have ended early. I just kept going and they started to feel looser towards the end. 10 miles, 7:55 AP.
20 minutes elliptical.
1 ice bath. :)
I got my confirmation e-mail from Boston this morning. Boston Marathon 2012 here I come!!
|
| Mizuno Waves Pink Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
|
7 miles on the treadmill.
20 minutes weights
PM: 2 miles super easy. My right hamstring is so tight!! Came home and iced. |
| Mizuno Waves Pink Miles: 2.00 | New Balance 950 Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
|
brrrrr it is cold and dark in the morning and I don't like it! 5.5 miles running around in circles by my house. My right hamstring is so tight it is ridiculous. It will not loosen up no matter what I do. It is like there is a huge knot that needs to be worked out. I have never had a massage in my life but I am seriously conisdering it if this doesn't work its self out by next week.
PM: 1.5 miles at the gym, 20 minutes weights |
| Mizuno Waves Yellow Miles: 1.50 | New Balance 950 Miles: 5.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 4.00 | 8.00 |
| weights (shoulders & chest), 14 minutes elliptical.
6 mile tempo run. 1 mile warm up 8:04, 4 miles @ 7:07 pace, 1 mile cooldown 8:04. All at 1% incline. This workout was a mini confidence booster as it felt fairly easy to maintain the tempo pace. My confidence has been lacking since the Nebo half so I am glad to see a glimmer of hope. :)
I still think I am capable of 3:20 at SGM!! Anyone else shooting for that time and want to work together?Â
PM: 2 miles |
| New Balance 950 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| 6.5 miles, 7:54 AP. I waited until 6:30am to run and it was still freezing. brrrr! Time to bust out the long sleeves I suppose. |
| New Balance 950 Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 2.00 | 12.00 |
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Last long run. First 8 miles were at about 8 minute pace and last 2 were 7:30 pace. Overall this was not my favorite run. My right hammy was surging so badly with pain I nearly stopped, but when I slowed down it hurt even worse so I just kept going. I also wore my running skirt I wont at Utah Runner girls HM and chaffed like crazy. I am just so glad I tried it out before the full marathon because that would not have been pretty. Too bad because it is way cute. Darn my stupid fat legs.
Anyway time to really taper and get these legs of mine feeling better. PM: 2 miles, 7:37 pace. I know I am suppose to be tapering but after helping move my parents all day I just needed some stress relief. It is hard to leave the house I grew up in with so many memories of my brother. This little run felt great! |
| New Balance 950 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
|
3 miles at the track with the pup.
Taper Time.
-lots of sleep
-lots of water
-and lots of good eats!!!
No bake Peanut Butter Protein cookies
2 tbsp chocolate protein powder (you could use coco powder)
6 tbsp milk
1/3 C Splenda
1/3 C honey (agave nectar, or syrup would work too)
3 tsp vanilla
2/3 C peanut butter
2 C oatmill
Bring the milk, sugar, and protein powder to a boil. Remove from heat. Add in honey, vanilla, and peanut butter until the peaunt butter is melted and smooth. Stir in the oats.
Drop by spoonfulls on waxed paper and lick the pan clean. :) Oh so delicious and nutritous.
Happy Sunday!! |
| New Balance 950 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
|
30 minutes weights.
5 miles on the treadmill, 1.5-2% incline, 7:53 AP. |
| New Balance 950 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
|
30 minutes full body weights (triceps, biceps, core)
ran 1 mile on the treadmill and the stupid emergency stop came off. grrr
moved treadmills and finished up 3.3 miles, 2% incline, 7:53 AP.
|
| New Balance 950 Miles: 4.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
| 2 mile warm up, 1 mile at HMP 7:15, 1 mile cooldown. Overall AP was 7:56 Slept in until 6:45am!!!! |
| New Balance 950 Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.25 | 0.00 | 3.25 |
|
planned to run 3 miles but I was a quarter mile away from my house so it became 3.25. It was way too cold to want to stop and walk once I got to 3. :) EZ pace, 8:30ish.
Abs
Foam Rolling
Stretching
|
| Mizuno Waves Yellow Miles: 3.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
|
Slept like crud. Couldn't fall asleep until after 11 and then got called by work at 5am (oh the joys of being on-call 24/7). Anyway got everything taken care of and slept in until 7.
did a 2 mile shakeout at 8:15 pace. Apparently all of the neighborhood dogs are out at 7am. I got chased by 5 dogs in 2 miles. I think that is a record.
3.5 hours of work and then it is off to the races! |
| Mizuno Waves Yellow Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Race: |
St. George Marathon (26.2 Miles) 03:34:55, Place overall: 211, Place in age division: 23 | | Slow miles | Fast miles | Total Distance | | 0.00 | 26.20 | 26.20 |
|
I will do a more detailed recap on my personal blog (runningfortrevor.blogspot.com) but here is the short (that will probably turn into long) version.
This was not a good race for me at all. I am not one to make excuses and blame my bad race on external factors so I will just say that it was not my day. After having an entire day to digest everything I am over it and realize I did my best with what I had in me. I am so excited to get back out there and prove that I am capable of better. I believe that the most frustrating thing as a runner is to perform outside of what you know you are capable of. With that said we just do our best in the moment and that is all that we can do. Bad races teach us and at the end of the day I am just so grateful for the experience.
Leading up to the race was one of the most stressful weeks I have had in a very long time. I have been trying to refinance my house and found out Monday my appraisal was too low, I was out $500, and there was nothing I could do about it. Work was just crazy and I was overwhelmed with stress. I was so excited to just get away from it all and head to St. George. Friday after work I went to pick up my sister to head down and her and her baby were both incredibly sick and would not be able to make the trip. I was so upset because my Sister is my biggest cheerleader and was planning to run me in. Oh well I was just so glad my Mom was willing to come with me and support me.
Got into St.g a little late and after the expo and checking into the hotel I finally settled with Subway for dinner around 8:30pm.
Race morning: up at 3:45 out the door by 4:15. The hotel clerk informed us it was already 77 degrees outside. Awesome! Met up with friends at the bus and the drive up flew by. Once at the top we hit 2 rounds of porta potty trips and were ready to go. I took 3 sports leg pills 1 hour before the start and 30 minutes after taking them I started to feel dizzy and light headed. You are suppose to take 1 pill for every 50lbs and I decided to take 3 even though I only weigh 118. I think I may have taken to much for my body weight. I ate another half of a granola bar hoping it would help but I still just didn't feel quite right. Oh well!
Ran into Merri at the beginning of the race and we were off. There was no 3:20 pacer so my plan was to stay in between 3:15 and 3:25 and just pace myself the best I could. HUGE mistake! Should have stuck with 3:25 from the beginning.
Miles 1-3: 7:45, 7:42, 7:27 Felt sluggish and like a warm up but that was normal. I always feel this way at the beginning of a run.
Miles 4-7: 7:21, 7:42, 7:21, 7:24 Feeling really good and finally getting in a rythm. Barely breathing and just shuffling along.
Miles 8-11: 9:06, 8:17, 8:27, 9:21 Awwwww eaten alive by the hills and unable to recover physically or mentally. Passed by the 3:25 pacer and trying to hang on. Feeling the uphill in my calves and blisters on my toes starting to form. not good! Threw up on the side of the road at mile 11. Not pretty!
Miles 12-13: 8:42, 7:52 - 1:46 at the halfway point. I was mentally depleated. What was going on. I needed to be at 1:42!!!!!!!!
Miles 14-17: 7:54, 7:07, 7:19, 7:30 - Trying to pull it together but still struggling so hard mentally and physically. Instead of running consistant splits I was trying to play "catch up".
Miles 18- 21: 8:18, 9:07, 8:22, 7:33 - calves started cramping at mile 18 and the rest is basically history. Why oh why do I never cramp during training runs but always at the end of a marathon? I think I was just unprepared for the hills. I tried to eat a bannana but just couldn't stomach it. I knew if I didn't slow my pace it would be ugly. It was either I walk/run it in or slow the pace. I decided to just slow the pace and try to get through it.
Miles 22-24: 10:05, 8:32, 8:24 - I had to stop and use the porta potty at mile 22. I had just drank WAY too much but was still so thirsty and delirious. I saw runners ready to run in they're family and friends and I really just wanted someone to run with me. I was depleated and done. Welcome the marathon death shuffle.
Miles 25 - 26.2: 9:08, 9:35, 6:54 - Calves cramping so bad it is ridiculous. They were seizing up every few steps and I would scream out loud. I'm sure it was great entertainment for the spectators. My friend Nikki saw me at 25.5 and ran with me. Thank you, thank you, thank you Nikki! Once I hit mile 26 I just went into a zone. All goals were out the window at this point but I was determed to re-BQ with the new qualifying times and finish under 3:35. It felt like someone literally picked me up and flew me to the finish line.
The medics caught me in the shoot and I spent the next 2 hours dehydrated and unable to move. I have only ran 3 marathons and 2 out of the 3 I have I finished completely delirious and dehydrated. I am really not sure how I could have even hydrated more in this race and just think I really cannot handle the heat. It is ridiculous! Whenever I would stand the world would become fuzzy and my vision was blurred. It took me 2 hours of laying on the grass and drinking 62 ounces of fluids before I was able to get out of the runners area without passing out. Awww seriously just ridiculous.
Anyway this obviously was not short so I will end it. All in all my time is not completely terrible and I am proud of myself for pushing through leg cramps for 8 miles. Not fun at all. This was an incredibly organized race and I look forward to running it again. I learned a lot and am looking forward to working through my issues and growing from the experience. |
| Mizuno Waves Pink Miles: 26.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
weights & 57 minutes on the elliptical.
I am sore but not anymore sore than I have been after my other two marathons. I am sure that walking up and down stairs and carrying boxes all day Saturday and Sunday did not help and more than anything I just feel exhausted. My parents are finally moved into they're new house though yay!
Already plotting out my next marathon. The only way for me to get over a bad race is redemption.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.25 | 0.00 | 3.25 |
|
Whoa I was all mixed up on my days. Anyway weights, 30 minutes elliptical, and 3.25 miles on the treadmill 8:55 AP.
I am definitely sore but running actually felt pretty good and hopefully by next week I will feel back to normal. |
| New Balance 950 Miles: 3.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.35 | 0.00 | 6.35 |
|
15 minutes triceps, 10 minutes core
20 minutes elliptical
4.1 treadmill miles, .5% incline, 8:18 pace.
PM: 2 miles. Something about the cooler weather and changing of temperatures makes me fall in love with running again. I am recovering from the marathon well and feeling stronger each day. I am looking forward to learning all I can in the off season and coming back strong for Boston in April. :)
Las Vegas Ragnar & Halloween Half on the agenda for Oct and then Nov & Dec off of racing. :) |
| Mizuno Waves Pink Miles: 4.10 | New Balance 950 Miles: 2.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
worked legs and core
ran 8 miles in 65 minutes, 1% incline on the treadmill.
I had my body fat tested at the marathon expo and it was 19.6%. Not terrible and I'm not really sure how accurate it was but it was definitely an eye openner that I am carrying around 23lbs of pure fat. gross!
I would like to work on getting that number down closer to 17% before Boston. We shall see about that as the Holidays (food everywhere!) are approaching.
PM: 15 minutes ellpitical. |
| New Balance 950 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
|
It was weird going to the gym on Friday. I always run outside on Friday but I totally wussed out on running in the cold. I really need to get some better cold weather running gear.
Anyway 30 minutes weights (back & shoulders)
Just ran on the treadmill for 60 minutes and focused on staying relaxed and not paying attention to pace! I kept the incline at 1.5-2% and sprinted out the last 800 meters. Average pace was 8:34. I was able to run the last 800 at 6:30 pace and still felt really controlled. Great workout! Thanks Jake for the advice on slowing down my runs. I probably need to slow down even more but this was a good start for me.
10 minute cooldown on the elliptical to round out 70 minutes of cardio for the day. |
| New Balance 950 Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| I wanted to wuss out and go to the gym this morning but I decided to put on my big girl panties and run outside. I am so so glad that I did! It was a little rainy but once I got going it was perfect. 10 miles with a 8:22 AP. I picked up the last 800 to a 7 min pace but other than that kept it easy and felt relaxed and controlled the entire run. It was a great run!! |
| New Balance Nimbus Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
|
Sunday track day! I met Julia this morning and she brough her dog plus the dog she is dog sitting. The dogs ran around and me Julia walked for 2.5 hours. Probably like 6-7 miles, I have no idea. It was great to chat. I jogged a slow 3 miles when I got home.
The weather is gorgeous today! |
| New Balance Nimbus Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
20 minutes weights. 8 treadmill miles, 1-2% incline, 64 minutes.
PM: 2 miles easy, 8:09 pace. Perfect weather! |
| Asics Racing Flats Miles: 2.00 | New Balance 950 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.20 | 1.40 | 8.60 |
| 10 min elliptical warm up
5 sets 15 squats with 25lb weight
5 sets 15 alternating lunges with 12lb weights
1 sore butt
53 minutes running
20 minute easy warmup, 1% incline 8:18-8:34 pace
10 minutes threshold, 6:58 pace
23 minutes easy, 8:34 pace
Overall average = 8:01
PM: 2 miles easy. Another gorgeous night! |
| New Balance 950 Miles: 8.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.50 | 8.50 |
|
Worked tricpes & shoulders for 25 minutes
20 minutes ellpitical
5.5 treadmill miles, last 800 at 6:45 pace. I am wicked sore from all the squats/lunges I did yesterday. Hopefully doing a leg workout 1-2 times a week will strengthen my legs and make me stronger on hills. It is a good sore. :) Just slows my running down a bit.
The gym is crazy packed lately. I need to toughen up and start running alone in the dark. dun dun dun.
PM: 3 miles easy. Holy crud my legs are crazy sore! I guess thats what I get for doing 5 sets/15 reps of lunges after a 1 year hiatus. |
| Mizuno Waves Pink Miles: 3.00 | New Balance 950 Miles: 5.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
20 minutes weights (chest/shoulders/abs)
The I'm bored to tears treadmill workout
1 mile warmup 8:18 pace, 1% incline
.25 miles fast 7:13-7:25 pace, 1% incline
.5 miles easy 8:00 pace, 1.5% incline
.25 miles, 8:04 pace, 3.5-4% incline
and repeat x6
Last 800 at 6:48 pace. Running outside tomorrow! Woo hoo!
PM: 2 miles easy. |
| Asics Racing Flats Miles: 2.00 | Mizuno Waves Pink Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.50 | 8.50 |
|
8.5 miles outside, 8:06 AP. mile 1, 8:48 pace, last 800 meters 7:08 pace.
I am working on giving myself a running makeover.
Heres the background: I started running in Summer 2010. I ran my first half marathon Oct 2010 (Halloween Half Marathon). Before that race the furthest I had ever ran outside was 10k distance. Every workout I did was medium/hard and almost always an all out effort. I was an idot new runner and I think this is actually a common mistake. I continued with this method until just recently.
Anyway I am now just trying to train smarter and figure out what my "natural running pace" is. I haven't ever really known how to just run naturally since I have always pushed myself too hard in workouts. I have really been absorbing everything I can from others and especially everyone on the blog and think this will be a good change.
My plan is to run easier for the next few months (besides 2 "fun runs") and focus on conditioning. We shall see how it goes. |
| New Balance 950 Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| 14 miles with my friend Julia in Provo canyon, 9:35 AP! Windy and freezing for the first half but perfect weather for the second half. Great conversation and great recovery miles. Feeling good! |
| New Balance 950 Miles: 14.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 2.60 | 1.00 | 3.60 |
|
Track Sunday! I met up with Julia at the track to walk/talk and let the dogs run around like crazy beasts. She was a little late so I decided to a little speed workout. I haven't done any real speedwork since SGM so I wanted to see if my legs were even capable of turning over quickly.
1 mile warmup
1 mile at 10k pace, 6:59! Whoa I was impressed I got my body going that quick.
.5 mile jog and then 800 at 5k pace, 6:40.
.6 jog and then Julia showed up and we walked for an hour. Good morning!
Came home and ate waffles with butter and full sugar syrup. Yum! Healthy Habbits challenge starts tomorrow. You better pray for me. :) |
| New Balance 950 Miles: 3.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.20 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.50 | 1.50 | 10.00 |
| 10 minutes ellpitical
20 minutes biceps/abs
7 treadmill miles, 1-1.5% incline
15 minute warm up 8 min AP
15 minute threshold 6:58-7:13 pace
20 minute cooldown 8 min AP
pm: 3 miles easy, gorgeous night. |
| New Balance 950 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Weights at home. I have been working late and hate crating my dog for too long so I will probably start doing this more often. 15 minutes shoulders, 10 minutes abs including 4 minutes of plank. Ran 8 miles on the treadmill with 6 half mile hill climbs at 3-3.5% incline. 8:00 AP overall. PM: 2 miles easy. Another gorgeous night. |
| New Balance 950 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 1.50 | 10.00 |
| Weights/abs 20 minutes 8 treadmill miles with 3x/800 sprints in the middle just to mix things up. overall time was 63 minutes for the 8 miles. PM: 2 miles easy |
| New Balance Nimbus Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.40 | 0.00 | 7.40 |
| Working triceps for 20 minutes. Gym was dead today which was SO SO NICE! 7.4 miles easy on the treadmill. I have a hard time running "easy" on the treadmill because I get bored so I added a few hill climbs to keep things interesting. I also covered the screen with my jacket so I wouldn't let it mess with my head. Weird how I prefer running slower and easy outside but on the treadmill it seems harder than running fast. Anyway I'm off to Vegas this afternoon for Las Vegas Ragnar! I have a really easy leg and am just looking forward to having fun. |
| New Balance 950 Miles: 7.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.40 | Calories: 0.00 |
| |
| | Race: |
Las Vegas Ragnar Relay (14.5 Miles) 01:40:00 | | Slow miles | Fast miles | Total Distance | | 5.00 | 14.50 | 19.50 |
|
Las Vegas Ragnar Relay. Just fun as always.
Leg 1: 4.6 miles, 7:12 pace, 90 degrees. So dang hot but other than that it was good. I haven't attempted to run fast really since the marathon so it was weird and took my legs a mile or 2 to get used to moving quicker.
Leg 2: 4.2 miles, 6:59 pace, middle of the night and nice and cool. Some weird construction going on that slowed me down a bit but other than that it was good. I love the night runs. :)
Leg 3: 5.7, 6:35 pace. Lots of down and tons of heat. 87 degrees or something but considering it was the last leg of the race I felt really good. |
| New Balance 950 Miles: 19.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 easy miles watching the sunset. It was a gorgeous night. |
| New Balance Nimbus Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
25 minutes weights/abs.
8 treadmill miles, 1.5-3.5% incline, 63 minutes. I alternated the incline throughout and never went below 1.5%. I think the incline training is really helping and my legs feel stronger.
PM: 2 miles |
| New Balance 950 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.20 | 0.00 | 10.20 |
|
AM: 25 minutes weights/abs. My Healthy Habbits (extra) goal is 10 minutes of ab work a day. This has been tough for me but I can tell it is making a big difference. My core feels a lot stronger. Today I did 5 minutes of planks with 20 sit-ups in between each plank for a total of 80 sit ups. Wowza!
Ran 8.2 miles on the treadmill in 68 minutes. My legs felt really sluggish today. I tried a 15 minute threshold in the middle and felt fatigued the entire time so I took a que from my body and slowed down to an easier pace. I am running a half marathon this weekend so I feel no real need to push the pace. PM: 2 miles easy. |
| New Balance 950 Miles: 2.00 | Pearl Izumi's Iso Shift Miles: 8.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 9.25 | 0.00 | 9.25 |
|
I had to be to work early for meetings this morning but was able to sneak away and run a quick 6 miles. Actually it was slow and took me 52 minutes. I did 5 minutes of abs afterwards.
PM: 3 miles easy. Lots of wind. |
| Mizuno Waves Pink Miles: 6.25 | New Balance 950 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
Weights/abs for 25 minutes.
Ran 8 miles on the treadmill alternating inccline 1%-3% before sitting in meetings all day. Whooopi! |
| Pearl Izumi's Iso Shift Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
|
25 minutes weights (shoulders)/ abs
7 treadmill miles easy, 60 minutes. The effort felt a lot harder than it should have even though I was running really slow. Maybe I'm still not fully recovered from the marathon? I don't know. Anyway Halloween Half tomorrow and I'm hoping I can get those fast twitch muscles moving. We shall see I guess. |
| Pearl Izumi's Iso Shift Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.80 | Calories: 0.00 |
| |
| | Race: |
Halloween Half Marathon (13.1 Miles) 01:26:24, Place overall: 8, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 1.00 | 13.10 | 14.10 |
|
I will post more details on the race later. I am at work (on a saturday...so LAME!) and just wanted to get it logged.
It was a really fun race and I am really happy with the way I ran. My only real goal going into it was to beat my time from last year (1:36) and possibly run sub 1:30. I accomplished both but couldn't have done it without the Amazing JulieC!!!! I owe this race to her because she stuck with me and paced me the last 8 miles. Thank you, thank you, thank you Julie!! And sorry for my heavy breathing and screaming out loud that last mile. :)
This was my very first race last year and I am glad to say I cut 10 minutes off of my time. Paces and more details to come soon.
Okay I will make this quick but I really wanted to post my splits.
1-3 (6:16, 6:14, 6:09) Didn't push too hard on the downhill and chatted with a couple of girls I met Raquel and April. They were fun to talk to and I felt like I was in a good rythm.
4-6 (6:08, 6:35, 6:53) Still feeling good but bummed to be out of the canyon. I could have sworn the downhill lasted longer in 2010. Oh well! I was so happy to see Julie at mile 5.5! She asked if I wanted her to run with me and was so happy. It was great to chat with her for a bit and I knew she would help keep me on pace.
7-9 (6:58, 6:35, 6:39) The GU I ate at mile 6 kicked in by 8 and felt pretty good. I was amazed I was running that fast on a flat area. I had no idea I was capable of running in the 6's unless it was downhill.
10-13.1 (6:37, 7:02, 6:43, 6:52, 6:25 pace) Mile 11 really sucked with the lap around the parking lot and the gravel. Dang it I really slowed down but was able to pull it together and recover fairly well. I really wanted to die the last mile but Julie wouldn't let me quit. My breathing was heavy and I kep saying out loud (fight, fight, fight). Aww it was tough but so worth it.
Overall I really feel like I emptied the tank with this run and gave it everything I had in me. It was a good confidence booster for me because I had been feeling really slow and kinda depressed post St. George.
So a huge thanks to Julie for teaching me that I am capable of more than I give myself credit for. It was a fun day and a great final race of the 2011 season. Congratulations to everyone that ran. |
| New Balance 950 Miles: 14.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Track Sunday! I jogged an easy 3 miles and then walked for an hour with Julia. My legs feel really good considering the race yesterday. My calves are a little sore but other than that I feel really good. |
| Pearl Izumi's Iso Shift Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.10 | 0.00 | 10.10 |
|
20 minutes weights/abs
8 miles on the treadmill, 1% incline. calves are sore but everything else feels good. I am amazed that my quads aren't sore from the downhill.
PM: 2 miles easy, 8:28 pace. I hope I get some trick or treaters tonight so I don't have to eat all the candy I bought!
|
| Mizuno Waves Pink Miles: 10.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.60 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
25 minutes weights/abs
8 treadmill miles with 6 hill climbs for .25 mile at 3.5%. 62 minutes. Sprinted out the last 800 at 6:40 pace. I have no idea how I held that pace for the entire half because it felt hard.
PM: 2 miles easy. |
| Mizuno Waves Pink Miles: 2.00 | New Balance 950 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.60 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
Weights (shoulders & chest), abs (plank 60/60/60)
8 treadmill miles, 1% incline, 64 minutes, 8 min AP |
| Pearl Izumi's Iso Shift Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 3.00 | 8.50 |
|
I slept in this morning (yes 5:50am is considered sleeping in to me) and decided to dedicate my morning to a real "workout" instead of just running easy miles. This was my first attempt at speedwork since way before SGM. I have a 5k coming up on Thanksgiving and decided I need to try a few speed workouts before the race. I hate 5ks so I have to mentally prepare myself.
1.5 mile warm up 8:34 pace
5x800's at about 3:09, 6:20 pace
800 rest in between at 8:34 pace
2x400's in 90 seconds, 6:00 pace
cooldown 8:34 pace.
Total= 8.5 miles, 65 minutes. As a side note I was on the treadmill at the gym that I swear has an automatic incline. Maybe it is just in my head but I had it set at .5 for the workout and it felt like it was way more inclined. I finished as a sweaty beast but it was a good workout. |
| Pearl Izumi's Iso Shift Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.50 | 8.00 |
|
weights (triceps) & core planks 60/60/90! 20 situps in between each plank.
8 miles on the treadmill all easy except the last 800 that I sprinted out at 6:09 pace. Overall time was 63 minutes so 7:57ish pace. |
| Mizuno Waves Pink Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 16.00 | 2.00 | 18.00 |
|
10 miles on the treadmill. 8 at 8:04 pace and last 2 at 7:28. overall time was 79 minutes.
I did shoulders at the gym as well.
After I ran to a baptism I saw my friend Julia out doing her LR for the week so I ran the last 8 miles with her. 8 miles at 9:26 AP. It was a fun run and the weather was actually perfect except the last 2 miles when we were fighting wind. Always fun to run with a friend. |
| Mizuno Waves Pink Miles: 8.00 | New Balance 950 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 3.85 | 0.00 | 3.85 |
|
ran a few miles at the track while I waited for Julia. I felt like I was running really easy but ended up with a 7:40 pace. It is always hard for me to slow my pace at the track.
We walked for an hour and then watched the NYCM on TV. Always so inspiring to watch the elites. Crazy fast! |
| Pearl Izumi's Iso Shift Miles: 3.85 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 4.00 | 11.00 |
| weights & abs first for 25 minutes. chatted with Susan and Merri a bit. They are both getting completely ripped and look amazing. I am jealous but way to stubborn to give up my running.
Treadmill run: My legs felt really fresh so I decided to try some mile repeats. I have a couple of friends that have been doing this and it has really improved their speed.Â
Slow miles were 8:06 pace
Fast miles averaged 6:22 pace.
Overall = 9 miles, 1% incline, 68 minutes.
PM: 2 miles, easy. brrrr |
| Mizuno Waves Pink Miles: 2.00 | Pearl Izumi's Iso Shift Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
Weights - shoulders.
8 miles on the treadmill/64 minutes. I kept a fairly consistent pace but upped the incline to 4% for every last quarter of a mile. This helped to keep the run interesting and not completely boring. |
| Pearl Izumi's Iso Shift Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
Worked my lower body. Squats & lunges. 4 sets with 15 reps of each. Squats with 25lb weights and lunges with 10lb weights. I did 60 second planks inbetween each set.
8 miles on the treadmill, 66 minutes, 8:15 pace. |
| Pearl Izumi's Iso Shift Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.35 | 2.75 | 8.10 |
|
planks, push-ups, and sit-up.
Speed workout on treadmill. 11x400's all at about 6min AP. 90 seconds.
400 meter rest in between at 8:34 pace.
I kept the incline at 1% for the most part but dropped down to .5% for the last couple. This was a tough workout but felt really good to complete.
Total: 8.1 miles, 60 minutes.
PM: 20 minutes on the elliptical |
| New Balance 950 Miles: 8.10 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
|
Ran outside 9 miles, 7:53 pace. A little too fast for a recovery run but in my defense I was freezing and picked it up in an attempt to stay warm. :)
PM: Went to the gym to lift weights. Ran an easy 3 mile warmup on the treadmill. |
| Pearl Izumi's Iso Shift Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.30 | 0.00 | 10.30 |
| Just 10 miles this morning fighting 25 mph head winds. Yuck! Oh well still glad I ran outside instead of on the treadmill. |
| New Balance 950 Miles: 10.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles in the rain. |
| Mizuno Waves Pink Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.20 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.60 | 4.00 | 10.60 |
|
weights first.
1 mile repeats on the treadmill. Holy crud this workout kicked my butt. Slow miles were 8:27 pace and fast miles were 6:31-6:18 pace. I wanted to die and ended up dropping the incline down to 0 by the last 2 repeats. Not sure why these felt so hard (legs just did not want to move fast) but I pushed through it and got it done.
8.6 miles, 64 minutes.
PM: 2 miles easy. |
| New Balance Nimbus Miles: 2.00 | Pearl Izumi's Iso Shift Miles: 8.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.70 | 0.00 | 10.70 |
|
Working shoulders & abs at home. Headed outside for some recovery miles and ended up with 10.7, 8:18 pace.
It was a gorgeous morning and I am glad I decided to run outside. |
| New Balance 950 Miles: 10.70 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.40 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
upper body weights.
8 miles on the treadmill with 7 hill sprints.
first .75 of each mile @7:48 pace, 1%
.25 hill climbs @8:00 pace, 4%
Legs felt pretty fatigued this morning and my right shin is bothering me a bit so I think its a sign that I better skip speedwork this week. We will see how I feel in the morning. |
| Pearl Izumi's Iso Shift Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 4.00 | 8.50 |
|
Abs & pushups. 80 pushups this morning, new personnal record. woo hoo!
21 minutes elliptical
6 treadmill miles, 1% incline.
1 mile warmup, 8:06 pace
4 miles at some sort of tempo pace, 6:58
1 mile cooldown, 8:06 pace
The tempo pace felt much harder than it should have. I'm not sure whats going on with me lately but I just have no running mo-jo and am way content with running slow. Oh well I'm not really training for anything so I guess its okay to back off the speed for a while.
PM: easy run watching the sunset. It was way to gorgeous of a night to not be outside. 2.5 miles. |
| Mizuno Waves Pink Miles: 6.00 | New Balance 950 Miles: 2.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 2.00 | 15.00 |
|
I wanted to get my LR out of the way today since I have family coming into town tomorrow and it is suppose to snow. I 100% anticipated to run this outside but as the wind kept me up half the night and nearly blew me over when I took the dog to the bathroom in the morning I decided I didn't want to fight it. Checked the weather first before I left just incase and it confirmed 30-40mph winds. (what the hell payson?) When I got to SF there was no wind at all and I was mad! I should have brought my garmin and figured out a place to run there.
Anyway to the treadmill I dreadfully went. It wasn't too bad of a run really once I changed my attitude. 15 miles in 2 hours. First 13 @8:06 pace and last 2 at goal marathon tempo pace 7:35.
Weight pre run 117.8
post run 115.0
I did eat some chomp blocks halfway through the run but obviously did not hydrate very well. I really need to work on this. |
| Pearl Izumi's Iso Shift Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 7.55 | 0.00 | 7.55 |
|
Progressive treadmill run, 7:58 overall average. Started at 8:34 pace and finished with 6:48.
20 minutes weights. lower body. |
| New Balance 950 Miles: 7.55 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Track Sunday. 5 miles running, 5 miles walking. |
| New Balance 950 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.65 | 2.50 | 8.15 |
|
25 minutes weights/abs
8 miles on the treadmill. Last 400 meters of each mile at 6:10 pace and last mile at 6:22 pace.
PM: 20 minutes elliptical |
| Mizuno Waves Pink Miles: 8.15 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.80 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
|
25 minutes weights
8 treadmill miles, 1% incline, 65 minutes
PM: 3 miles |
| Pearl Izumi's Iso Shift Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.60 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
|
20 minutes weights
10 minutes elliptical
7 miles treadmill, 59 minutes, 1% incline. 8:25 pace |
| New Balance 950 Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.00 | Calories: 0.00 |
| |
| | Race: |
Turkey Trot 5k American Fork (3.11 Miles) 00:20:09, Place overall: 5, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 3.00 | 3.10 | 6.10 |
|
Let me preface this by saying I had a terrible attitude going into this race. I cursed the whole way home after I picked up my packet last night. Why was I torturing myself with a 5k? None of my friends were running it, the hoodie they gave me was 5 sizes to small, it was 30 minutes away from my house. blah, blah, blah.
I woke up this morning and decided I needed to change my attitude. I had already paid and I knew it would be good for me to push myself outside of my comfort zone. I really needed this race to gage how to train for Boston and knew that without a doubt I was capable of PR'ing.
Got to the race early and decided to run the course as a warmup. I met a guy (Randal) and we decided to warm up together. It was nice to run the course as a warmup because it gave me an idea of what I was up against. Very glad that I did this because there was about 20 turns throughout the course and it was good to know where they were. The race started as soon as we got done with the warm up.
Mile 1: 6:16 - Got a little too caught up in the hype and went out to fast. (typical Rachelle).
Mile 2: 6:38 - I knew I needed to slow this mile down if I wanted any chance of setting a PR. focused on getting me breathing under control and figuring out a way to round all of the turns without loosing my form. I thought I was having an asthma attack (I don't even have asthma) in the first half of this mile but was able to get it under control.
Mile 3: 6:42 - Just keep pushing, just keep pushing. Fading but able to hang on.
.10: 5:51 - kicked it and finished strong.
Overall I am happy with my time but it is disheartening to come that close to sub-20. I feel that if I would have paced this smarter I would have been capable of sub-20. With that said I beat my time from last year on this course by 2 minutes 38 seconds and it is a 45 second 5k PR for me so I cannot be dissapointed in that.
Sorry for the long report on a 5k. Happy Thanksgiving Everyone!! |
| Asics Racing Flats Miles: 3.10 | New Balance 950 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
|
25 minutes weights. weighted lunges and squats. 3 sets with 12 reps of each. I also maxed out on pushups today. 105!! new record. 5 sets of 20 with 25 in the last set. 1 minute planks in between each set of pushups.
9 treadmill miles with hill intervals, 70 minutes.
PM: 2 miles at the track with the pup. It was SO WINDY! |
| Pearl Izumi's Iso Shift Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
|
Ran with my cousin Travis from my house up Nebo Canyon and then back down. AP was 8:03. Running up Nebo always kicks my ass but I was happy to have company.
PM: 2 mile jog with the pup. |
| Mizuno Waves Pink Miles: 2.00 | New Balance 950 Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.40 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
|
Did a progressive run at the track. My legs were way fatigued from running up Payson canyon yesterday so I figured it would be good to push myself and stimulate the last 6 miles of a marathon on fatigued legs.
Mile 1: 8:18
Mile 2: 7:35
Mile 3: 7:32
Mile 4: 7:29
Mile 5: 7:15
Average: 7:35 (right where I hope to be for Boston in April.)
East runs for the rest of the week as I am running Las Vegas RnR marathon next Sunday. I will be running with my friend Julia the entire way and pacing her for sub-4. Any words of advice on pacing? |
| Pearl Izumi's Iso Shift Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
|
20 minutes weights, core & shoulders
8 treadmill miles, 1-2%, 62 minutes
PM: 3 miles, 1st mile with the pup but she was being a turd so I dropped her off and finished alone. |
| Mizuno Waves Pink Miles: 3.00 | Pearl Izumi's Iso Shift Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.40 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
20 minutes weights, triceps and pushups. I felt really weak this morning. I need less stress and more sleep.
6 treadmill miles, 1% incline, 46 minutes
I am officially out of leftover pie from Thanksgiving. Time to get back on track because I feel like I big ball of butter.
PM: 2 miles easy. Again started out with the dog and had to drop her off because she was being awful. Awww what is her problem. |
| Mizuno Waves Pink Miles: 6.00 | New Balance 950 Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.60 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
|
30 minutes weights
10 minutes elliptical
6 treadmill miles, .5% incline, 47 minutes. Legs felt fatigued and tired. I hope I can run this marathon on Sunday. eeeek! |
| Pearl Izumi's Iso Shift Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 2.50 | 8.00 |
|
8 miles with 10x400's at 6:19ish pace. Felt good for the first time this week. I think that running up Payson canyon last saturday really took a toll on my body. Overall AP for the run was 7:30.
10 minute cooldown on the elliptical.
I skipped my lower body workout today since I'm running a marathon on Sunday. I think that a lot of my soreness is also due to all of the lunges I did last Friday so I figured it was best to skip it. Plus I'll use any excuse I can think of to not workout my lower body. ha ha |
| New Balance 950 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.20 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
|
30 minutes weights. 100 pushups, 80 sit-ups, 5 sets of 1 min planks,
20 minutes elliptical talking to Kira Bell. Thanks for passing the time Kira. :)
6 miles on the treadmill, easy peasy. I guess I'm ready to run a marathon on Sunday!! Pacing my friend to a sub-4 marathon. Any last minute pacing advice from the pros? We are shooting for negative splits. So starting at 9:05-9:10 pace for the first half and then 9:00-9:05 for the second half. |
| New Balance 950 Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.80 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| |
| Pearl Izumi's Iso Shift Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Las Vegas RnR Marathon (26.55 Miles) 04:05:57 | | Slow miles | Fast miles | Total Distance | | 26.55 | 0.00 | 26.55 |
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Ran with my bestest friend and helped pace her. We were on track for sub-4 up until mile 20-21. This race was absolutely CRAZY!! Never ever run it unless you just want to run the half or enjoy large mass crowds. The first 13 miles of the race were off the strip and full of gradual uphill/downhill. It was boring but we paced really well. We were so excited to get on the strip at the halfway point (1:59 at the half) but as soon as we hit the strip all hell broke lose. There were 38,000 half marathoners and the last group 3:30 HMP had just been released.
Basically we spent 13 miles trying to pass walkers and make our way through the crowds. I have never seen so much madness in my life. It was like we were freaking cattle being herded down the strip. All of the water stations were out of water and I had to pour water for us. It truly was rediculous. I had to run in front of Julia because there was no way we could run side by side with all of the crowd.
Anyway I know I am being negative but with all that said she still set a 10 minute PR from SGM and ran a great race. Very, very proud of her and glad I could be a part of it.
My garmin measured 26.55 and I'm pretty sure I worked harder running up on the sidewalk and pushing through walkers to make my way through the maze than I did running. I am over it now because it was out of our control. Just wouldn't ever do this race again. All and all a great weekend with great friends.
My other friend Heather ran a 4:02 and set a 12 minute PR. And my cousin totally rocked the half in 1:33. He was the 400th finisher out of 38,000. (he did not have to deal with the crazy mass of runners luckily)
I'm sure I'll do a better recap on my personnel blog so check back later if you want more details. Or if you want to listen to me rant and rave more. My throat is serious sore from screaming "Half marathoners to the right." |
| Pearl Izumi's Iso Shift Miles: 26.55 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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4 miles on the treadmill at the hotel gym
40 minutes weights. They had tons of free weights which was really nice. |
| Pearl Izumi's Iso Shift Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Slept in and boy did that feel good. Woke in time to get an hour of cardio in at the gym but my car wouldn't start. bummer. Got a call from work and spent 30 minutes resolving a work issue from home. Finally was able to sneak 30 minutes of elliptical in at my clubhouse gym.
This is going to be an off week for me. Lots going on at work and coming in early and getting off late. Always weird to have to change your routine but it is only 1 week and it will soon be gone.
In other news conisdering I ran a marathon on Sunday I feel great. I know that I easily could have ran a 50k (30 miles) on Sunday and it was a great indication that my fitness is very strong. Maybe this little decrease in volume will be good for me and I will come back stronger. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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squeaked in 5 miles before getting to work at 5:55am! Woo hoo glad to have some endorphins before an extremely long day.
Anyone else watch the Biggest Looser marathon last night? It never ceases to inspire me. Call me crazy but I truly feel like the marathon distance has changed my life! 4 marathons in one year after just starting to run in June 2010. I think I am officially nuts but man I love it. :D
PM: 3 miles easy. felt hard! |
| Mizuno Waves Yellow Miles: 5.00 | New Balance 950 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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25 minutes weights
20 minutes elliptical
5 treadmill miles, 40 minutes |
| New Balance 950 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
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25 minutes weights
8 treadmill miles. I sprinted out the last 400 of each mile at a 6:45ish pace. I felt really good today for the first time post marathon.
I have officially gained 2lbs post marathon. Please tell me this is normal? ugh so frustrating!!
PM: 30 minutes elliptical |
| Mizuno Waves Pink Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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11 miles in 1:27, 7:56 AP. Every mile was barely under 8 except the first mile which was 8:24. I felt pretty fatigued for this run and like I was going really slow. I was shocked when I saw my pace when I was finished. It felt much more like 8:30 miles the entire time.
Weather said 15 degrees when I started but it definitely didn't feel that cold. I wore wool socks and feet never felt numb or cold which was nice.
Planks & pushups. |
| New Balance 950 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles running, 6 miles walking. LOVE sundays at the track with my bestest friend Julia. Such a gorgeous day in UT. |
| Pearl Izumi's Iso Shift Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 120.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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20 minutes weights. planks and pushups and worked biceps
8 treadmill miles. Alternated the pace and incline simply because I was bored. |
| New Balance 950 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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weights for 40 minutes. worked shoulders, chest, & did sit-ups.
8 miles running. bumped the incline up to 3% for the last .25 of each of the middle miles. last mile was easy, I was spent! |
| Mizuno Waves Pink Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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25 minutes weights - pushups (90 total), planks, worked triceps
20 minutes elliptical
6 miles on the treadmill - easy run, low incline, 8 something pace. |
| Pearl Izumi's Iso Shift Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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successfully came up with an excuse to skip my leg workout for the 3rd week in a row. :D Today's excuse was that my i-pod was dead and my bed was really comfy.
9 miles on the treadmill. I attempted some speedwork but just wasn't really feeling it. I ate like crud last night and my stomach was feeling it, ugh. I just decided to slow it down and take it easy. No reason to really push the pace during the winter "base building" phase. |
| Pearl Izumi's Iso Shift Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.85 | 3.25 | 8.10 |
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30 minutes weights
8 miles on the treadmill. I attempted speedwork again since yesterdays attempt was an epic fail. Today was much better. I didn't push it too hard at all but my next race on the schedule is a 10k so I wanted to get some quick turnover going.
6x800 at 6:11-6:15 pace with equal recover
1x400 at 6:07 pace
1x200 at 5:58 pace
Overall AP was 7:25. This was a good workout. My only issue with speedworkk is that my hamstrings are always sore afterwards. I think it is because I am lengthening my stride and I am wondering if this is normal? Should my stride stay the same when I run faster or is it normal to lengthen the stride.
As I become a more experienced runner I am trying to pay more attention to my stride and form and this thought came up today. |
| New Balance 950 Miles: 8.15 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.40 | 0.00 | 10.40 |
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Ran with my friend Julia this morning. It was a great run. I love laid back runs like this. We ended up with a 8:59 AP!! So proud of Julia. She has improved so much and it is very exciting to see.
I always crave a diet coke after running in the cold. Dang it I need to kick that habbit. ha ha oh well! |
| Pearl Izumi's Iso Shift Miles: 10.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 5.00 | 12.00 |
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30 minutes weights. biceps, pushups, planks, sit ups
12 miles on the treadmill. I have today off of work so I decided to take advantage of the extra gym time. I was also feeling pretty fresh since I took yesterday off of running completely. I did 5x1 mile repeats. The goal was sub-7 pace which is my 10k pace goal.
Fast miles were between 6:54-6:58 and slow miles were 8:00-8:06. I felt really strong which was a great confidence boost. Overall AP was 7:35. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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Whoa I did not want to wake up this morning. I really wish I had two weeks off of work for the holidays. It is so hard when I am staying out late playing with my family and then trying to function during the day. ha ha
20 minutes weights
7 treadmill miles. 55 minutes so 7:50ish pace.
My family went to temple square last night with a bunch of extended family and my Mom accidently slammed our heavy jeep back door on my back. It was a total accident but dang I am in pain. I even shed a tear from pain for the first time in like 10 years. I have a very high pain tolerance but it really hurt and I am really hoping the pain goes away with a little ib profin and isn't anything major. |
| Mizuno Waves Pink Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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25 minutes weights. planks, pushups, and worked my chest.
8 miles on the treadmill. Awesome hill workout today. I started at 7.4 (8:06) and bumped the last 400 of each mile up to 4-4.5% incline on the treadmill. I also bumped the speed up one notch with each mile. Recovery periods were at 1% incline. Total time was 62 minutes. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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just ran 9 miles. I felt SO sluggish at first and the first mile was like 8:45 pace. Finally snapped out of my funk and sped up a bit. I sprinted out the last 400 of each mile at 5k pace to keep things interesting.
Anyone want to do a LR with me over the holiday? | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
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14 miles on the treadmill. I had a bad attitude going into this run but it didn't end up being to bad. first 8 miles were at 8:00 pace 1% incline on the treadmill. From mile 9-14 I bumped it up a notch each mile finishing with the last 4 miles at goal marathon pace (7:30). I was tired by the end but I felt strong and in control the entire run. Final time was 1:49, for a 7:50ish AP.
Did weights for a bit afterwards but was tired from the run so I called it a day. |
| Mizuno Waves Pink Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.35 | 0.00 | 6.35 |
| Ran in Huntington UT where the entire town is only 1 mile. ha ha I had to laugh when I started at the very end of the town and ran all the way to the other end and it was barely 1 mile. I managed to run up and down some side roads and made a little adventure out of it. It was a nice little run but man I am sure glad I don't live there and was only there to visit. :) |
| Pearl Izumi's Iso Shift Miles: 6.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.20 | 1.00 | 5.20 |
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Christmas morning run. I was planning to run easy but getting chased by a dog in the second mile suddenly sparked a progressive run. splits were 8:05, 7:43, 7:37, 7:33, 7:04. I felt really good and it was so peaceful and relaxing to be out running on Christmas morning. It was one of those runs that I felt like I could keep going forever but unfortuntely I had to work.
Now I'm at work until 2pm. Merry Christmas everyone!! I hope Santa brought you everything you wanted. :D | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 4.00 | 9.00 |
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25 minutes weights. worked my biceps and then did my pushups.
9 miles on the treadmill. I did 1 mile repeats. the fast miles were sub-7 minute pace. I felt pretty good and am really hoping I can hold a sub-7 minute pace for my 10k coming up. I was definitely feeling all the junk I've been eating in my gut towards the end. I need to get back on track with the healthy eating, | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.40 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
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Got going kind of late this morning. Slept in, did some work from home and finally hit the road around 9am. I was feeling tired and lazy but once I got going I felt better. I wanted to run really easy since I had plenty of time and had done 2 harder workouts in a row.
My main goal for this run was just to run at a comfortable pace. I am very guilty of running medium-hard all the time and I want to get more in tune with my natural pace. Ended up with 12 miles in 1:37, 8:05 average pace. |
| Pearl Izumi's Iso Shift Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.10 | 0.00 | 7.10 |
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25 minues weights. Worked chest and shoulders.
7 miles on the treadmill. I did hill climbs today. first .75 of each mile were at 1% incline and last .25 of each mile was at 4%. These are hard!
Back to work today. ugh! |
| Mizuno Waves Pink Miles: 7.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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20 minutes weights. Finally worked my legs. Walking lunges, and squats. I am sore already.
8 miles on the treadmill. I sprinted out the last .10 of each mile just to keep myself entertained. Averaged an 8 minute pace for the run.
PM: Loving the heat wave in UT. 2 mile easy run with the pup, 8:30 pace. It felt great to be outside. |
| Asics Yellow Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 119.20 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.20 | 5.00 | 8.20 |
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25 minutes weights. worked triceps and then did my pushups/planks
I had a big workout planned for today and I was nervous. My legs were sore from lunges yesterday and I just wasn't sure if I could pull it off. The plan was a 5 mile tempo run at sub-7 pace. (goal 10k pace)
Warm up was 1 mile at 8:12 pace and then I went right into the workout. I started out a little slow with the first mile at 7:03 and then I bumped it up a notch for each mile after that. Mile 2 was 6:58, mile 3 6:53, mile 4 6:53, mile 5 6:48. 2 mile cooldown at 8:20 pace.
I did end up dropping the incline all the way down to 0% on the treadmill by the last 2 miles at tempo but I still got through the workout and never stopped so I am calling it a success.
Okay so I was planning to head up north to run tomorrow but it is looking like it may not happen. If anyone is interested in running 13-15 miles with me in Utah County in the morning please let me know. |
| Pearl Izumi's Iso Shift Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.80 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
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I woke up with an awful head cold this morning. I have been around sick kids for the past two weeks and I think my luck has finally ran out. I also yelled way too loud at my Dad's H.S. basketball game last night and had an awful sore throat. I laid in bed for awhile and then checked the weather. I should never check the weather because it just psychs me out. It said 19mph winds and I was not up to fighting it so I dragged my lazy ass to the gym.
I planned for 13 miles but as soon as I got to the gym I knew it wasn't happening. I felt weak and light headed. I somehow found the strength to run 12 miles but it was not pretty. I am stubborn and probably should have quit after like 4 but whatever I wanted at least 12 miles to ring in 2012! Now I am sipping on diet coke and taking it easy hoping that whatever bug I have goes away soon. |
| Asics Yellow Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.60 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1241.04 | 283.72 | 1524.76 |
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| Asics Racing Flats Miles: 43.85 | New Balance Nimbus Miles: 165.75 | Asics 2160 Miles: 12.50 | Mizuno Waves Yellow Miles: 19.75 | Mizuno Waves Pink Miles: 470.56 | New Balance 950 Miles: 406.55 | Pearl Izumi's Iso Shift Miles: 247.45 | Asics Yellow Miles: 53.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.24 | Calories: 0.00 | |
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