| Location: American Fork,UT, Member Since: Nov 27, 2009 Gender: Female Goal Type: Boston Qualifier Running Accomplishments:
St George Marathon
2011 - 4:11:52
2017. -4:01:17
2021 - 4:03:05
Salt Lake City Full Marathon
2013 - 4:23:03
Ogden Marathon
2012 - 3:58:35
2013 - 4:17:20
2014 - 4:02:51
2017 - 3:55:22**
2023 - 3:57:09
Utah Valley Marathon
2019 - 4:05:37
Top of Utah Marathon
2014 - 4:09:27
Mt Charleston Marathon
2019 - 4:05:33
West Mountain Marathon
2015 - 4:42:34
St George Half Marathon
2012 - 1:55:00
2013 - 2:03:00
2014 - 1:46:00
2015 - 1:48:00
2022- 1:42:45**
Salt Lake City Half Marathon
2012 - 1:51:00
2014 - 1:44:01
Hobble Creek Half Marathon
2001 - 1:40:00**
2011 - 1:45:00
2012 - 1:43:00
2013 - 1:43:00
2022 - 1:48:53
American Fork Half Marathon
2013 - 1:48:24
2014- 1:53:23 (pacing Tim)
2017 - 1:47:54
2018 - 1:48:12
2019 - 1:47:50
Timp Half Marathon
2012 - 1:47:18
2022 - 1:49:40 (AF Cancer course)
Utah Valley Half Marathon
2011 - 1:55:00
Top of Utah Half Marathon
2010 - 1:48:20
The Haunted Half Provo
2018 - 1:51:28
Goblin Valley 50K
2014 - 5:58
Red Mountain 55K
2018 - 7:31:37
Antelope Island Fall Classic 50K
2017 - 6:14:23
Antelope Island 50 Mile
2015 - 10:10:00
Antelope Island 100 Mile
2018 - 26:53
**Personal Best
Short-Term Running Goals:
Long-Term Running Goals: To qualify for Boston Personal: Married for 23 years. I have 18 year old triplets and a 15 year old. I love to sew, garden, and run!
Favorite Running Quotes:
1.
"Sooner or later the serious runner goes through a special, very personal experience that is unknown to most people.
Some call it euphoria. Others say it's a new kind of mystical experience that propels you into a elevated state of consciousness, a flash of joy.
A sense of floating as you run. This experience is unique to each of us, but when it happens, you break through a barrier that separates you from casual runners. Forever. And from that point on, there is no finish line. You run for your life. You begin to be addicted to what running gives you."
~Nike Poster
2. A journey of a thousand miles begins with a single step.
You’ve no doubt heard this. And you’ve probably recited it in your mind on a run or at the gym when you’re just beginning to get in shape. You have a goal in sight and this quote brings you back to the current moment.
But the problem is that many runners forget all of the steps between the first one and the goal. If your goal is to run under two hours for the half marathon then you need to be honest about all of the little steps to get to that goal.
You should have goals, but you should take it one step at a time. And you should be honest about the fact that you don’t know how many steps it will take to get there. ~ Vernon Gambetta
3. Human beings are made up of flesh, blood and a miracle fiber called COURAGE! ~ George Patton
4. Find the courage to be patient. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 72.21 |
Year: | 455.58 | | 2014 - Minutes Lifetime Miles: | 28605.00 |
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| | Slow miles | Fast miles | Total Distance | | 111.70 | 18.00 | 129.70 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 4.00 | 16.00 |
| AF Half course plus a few bonus miles.
14 mile TT: 2:02:27 AP: 8:45 (9:28, 8:39, 9:50, 8:52, 8:52, 8:48, 8:43, 8:35, 8:36, 8:43, 8:17, 8:26, 8:23, 8:06)
2 mile TT: 21:10 AP: 10:33 (Art Dye Park - home)
I've been feeling somewhat discouraged lately with my running. Some of it has to do with the winter weather we've been having and I haven't been able to hit paces. Today gave me HOPE!
Workout: 4 mile warm up - 10 miles down the canyon @9:00-9:10 - 2 mile cooldown
Tim drove Karen and I up to Tibble Fork. I felt SO good the entire run. For once, nothing hurt. My AF streets splits were faster than my canyon splits. Double bonus that the sun was shining!
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| TT: 51:08 AP: 10:21 - Discovery Park
EASY recovery day. I feel surprisingly good after yesterday's long hard run. It was 41 degrees this morning....it is a heat wave!
3x
Trx pistol squat
Hammie curl
Squat
SLDL
Curtsy lunge
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes elliptical
3x
Trx squat with band
Monster walk
SLDL
sl bridge
Crunches
SL bicep
Front raise
Tricep bar
Shoulder press
Trx Row
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 3.00 | 6.00 |
| TT: 53:36 AP: 8:56
12x1min hard
1-7: 7.5 (8:00)
8-10: 7.6 (7:53)
11-13: 7.7 (7:47)
Ran out of time. I will add the missed 2 miles on Saturday.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Crazy blizzard outside and they didn't cancel school :/
Yoga
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| I ran with Janae R. in Ogden today! She's super nice and was awesome to go my slow place! She filmed me on the TM and we talked about my form.
Then we went outside. We went a little too fast and I was DYING by the end. I was suppose to do a 2 mile tempo @8:10-8:15 (8:22 & 8:30). I even felt a little vomity while changing my clothes afterwards.
9:07, 9:29, 8:57, 9:04, 9:13, 9:13, 9:20, 9:26, 4:42 *8:22* 3:13, 8:30, 3:28.
TT: 1:42:09 AP: 9:14
2x
monster walk
squat with side kick out
LLL-activation
LLL
LLL - heel/toe rainbows
donkey kick
bulgarian split squat
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 40 minutes on elliptical//20 minutes on step mill
Aggrivated my left adductor.
3x
leg press
squat with kettle bell
side lunge with tricep kettle bell
cursty lunge with kettle bell
SLDL with kettle bell
bridge
plank
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Discovery Park loop.
TT: 1:08:39 AP: 9:56 --10:01, 10:00, 9:54, 10:01, 9:55, 9:46, 8:59
Felt good
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 4.50 | 8.00 |
| 2 mile warm up
2x2k @ 7.4 (8:05)--RI@5.7 (10:31)
1600 @7.8 (7:42)--RI@5.7 (10:31)
1200@7.8-7.9 (7:42-7:40)--RI@5.7 (10:31)
800@7.9-8.1 (7:36-7:24)
NAILED IT!!!! These paces were perfect! Hard enough that it hurt, but slow enough that they were sustainable. I'm super stoked!!!
2x
monster walk
squat with side kick out
LLL-activation
LLL
LLL-heal/toe rainbows
donkey kick
split squat
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes on step mill
3x
side lunge with tricep
trx Y
trx bicep
trx tricep
trx row
bridge
bicep curl
tricep bar
SL shoulder press
front raise
row
leg press
calf raises
squat with bicep curl/tricep
SL DL
curtsy lunge
plank
adductor
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| TT: 1:04:00 AP: 9:51
On home TM. Meh.....
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 5.00 | 17.00 |
| TT: 2:37:05 AP: 9:18 --MCT to Karen's house--back to 100 E--down hill --300 E
6 mile warm up --dropped off Karen
20 minutes @ 8:25-8:30 (actual was 8:23 & 8:24)
10 minute rest
20 minutes @ 8:20-8:25 (actual was 8:19 & 8:12)
cool down till hit 17 miles. This is where I started to tank. I CANNOT figure out marathon nutrition. These gels are making me SO sick. I totally tanked after the 2nd 20 minutes and it was totally nutrition related. Ughhh.... and my high hamstring got aggrivated. Grrrrr......
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| | Slow miles | Fast miles | Total Distance | | 6.70 | 0.00 | 6.70 |
| TT: 1:09:01 AP: 10:18
Recovery mode. Everything felt good but my high hamstring. Feeling grumpy about it.
But I did try out my new winter fleeced lined tights and they were SO warm. YES!!!!
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| No speed work today. But I did go for an easy run to test out the hamstring. It felt ok, but not worse. It was cold and icy.
3x
3x
Monster walk
Squat with side kick out with band
LLL with band
Donkey kick with band
Split squat
Fire hydrant kick outs
Bridge
Hamstring slide out
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes step mill
3x
Sprinter crunch
TVA March with weight above head
Bicycle
Trx hammie adductor
Trx side plank up down
Bosu push up
Squats
Walking lunge
Squat side lunge
Bosu bridge
Fire hydrant kick outs
Hammie slides
Dead lift
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| TT: 1:17:00. AP: 9:38 on home TM.
Hamstring felt way better today after acupuncture yesterday!
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| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
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Whew....just finished my 18 miler. Those don’t get any easier no matter how many times you do it😂
I met Karen at the Lehi Legacy Center because of all the snow. TM wasn’t super ideal, but better than icy/snowy roads. I’ll admit, I held onto the front of the TM and stopped between each set for water/fuel.
The TM resets after 60 minutes.
4 mile warm up: 38:12 (9:35)
2x6 mile tempo @ 9:00-9:10: 54:45 (9:07) & 54:05 (9:00)
2 mile cooldown: 18:44 (9:22)
So hopefully I’m adding all these times up right. TT: 2:45:46. AP: 9:13. I felt better the longer I went. 2 GU’s, 1 package of shot blocks, 1 bottle Tailwind, 1 bottle of Gatorade. I guess I need ALOT of fuel. Started to tank during the 2nd part of tempo.....loaded up on fuel and came back to life.
Pre run fuel: Nanohydr8, banana, protein bar and bagel.
Hamstring felt pretty good. I got acupuncture and a massage on it. It’s still sore from the massage....she bruised it up good.
After Karen left, I watched the Breaking 2 documentary on YouTube......amazing!!!
#keepshowingup
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Discovery Park Loop TT: 49:04 AP: 9:48
I actually felt very good today. Hamstring was mostly good. Lots of stretching and foam rolling.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes step mill
3x
Sprinter crunch
TVA March with weight above head
Bicycle
Trx hammie adductor
Trx side plank up down
Bosu push up
Squats
Walking lunge
Squat side lunge
Bosu bridge
Fire hydrant kick outs
Hammie slides
Dead lift
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 1.50 | 6.50 |
| TT: 57:58 AP: 8:55
2.5 mile warm up
Strides
12x1 minute hard/east @7:55-8:00
1,2 @ 7.5 (8:00)
3,4,5,6,7,8,9,10 @ 7.6 (7:53)
11,12,13 @ 7.7 (7:47)
I felt like I could have gone faster and done more....but I didn’t. I didn’t want to push the hamstring.
Cool down till hit hit 6.5 and then I had to get kids ready for school. I was worried about my hamstring. I could feel it, but it wasn’t any worse. I will be foam rolling ALL day to keep it happy. Just a little nervous about it.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 2 hour yoga class at a real yoga studio. The verdict is still out about how I felt about it. It needed more legs and less chanting.
3x
trx lunge
trx dead lift
trx side lunge
trx single leg squat
trx row
trx W
trx bicep
trx tricep
monster walks
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| | Slow miles | Fast miles | Total Distance | | 111.70 | 18.00 | 129.70 |
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