| 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: | 15.00 |
Month: | 105.07 |
Year: | 488.44 | | 2014 - Minutes Lifetime Miles: | 28605.00 |
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| | Slow miles | Fast miles | Total Distance | | 143.36 | 19.30 | 162.66 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| TT: 1:16 AP: 9:30--easy day on the home TM. 6 miles--then 2 miles between kids leaving for school.
Last run before the Red Mountain 30k. It will be interesting to see how this race goes with my "different" training.
50x
seated shoulder press
front raise
lateral raise
W
bicep curl
pull up on TRX
skull crusher
LLL
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Nap
75 minutes TRX --easy day
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| | Race: |
Red Mountain 30K (19.3 Miles) 03:39:32, Place in age division: 11 | | Slow miles | Fast miles | Total Distance | | 0.00 | 19.30 | 19.30 |
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Remembering How Get Comfortable With the Uncomfortable
19.30 miles—3:39:32—11:23—1972 feet—163 bpm
11:23, 11:44, 10:56, 11:44, 10:44, 9:56, 10:26, 13:24, 10:44, 13:36, 13:22, 10:36, 10:15, 12:34, 11:54, 9:09, 11:55, 11:36, 10:52, 2:31
Kelli S. invited me to join her in St George for the Red Mountain 30k. This was a trail training run for Kelli and a base test to see where I was fitness wise. It has been since October since I have run trails. So my main goal was to do my best and be happy with the results.
Usually when Kelli and I run trails, I run in front and set the pace. When the race started, she happened to get in front of me in the congo line. She set the pace slightly faster than I would have run, but I’m so glad she did. She ran more of the hills than I would have run if I was in front. I definitely raced this more because she ran in front! She’s a smart runner!
We hit the first aid station at 7.7 miles. I made a quick potty stop, drank some Coke, and carried a banana out of the station. The next 5 mile loop was absolutely gorgeous. We even stopped to take a few pictures. Kelli ran ahead so she could take off her tights at the upcoming aid station. I followed green shirt guy and he set a perfect pace. The clouds started to burn off and it got super hot! I took off my jacket and arm sleeves at the aid station.
We started on the last 5 mile loop. There were some steepish downhill sections and my IT Band started to flare up. We got to the road section of the race and thought we were almost to the finish line. But another racer yelled at us to make a turn and started on a trail to a large gully. I was starting to get into the dark hole. My body was beyond tired. My IT band would throw in stabs of pain. The sun was beating down on us. And I was mad it was taking forever.
There was no finish line in sight. In fact, the course was 1.5 miles long. Finally, we saw the finish arch. With 100 yards to go, we made a final push to pass two lady runners. Those last three miles were definitely UNCOMFORTABLE!
But I did it. I finished. Kelli pushed me and I am so grateful for her encouragement. This was a great fitness benchmark. Time to recover and get ready for Ogden.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Gait analysis with Joel. Recovery day=did nothing but take a long nap.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy recovery miles - TT: 48:00 AP: 9:33 HR: 160 (10:09, 9:44, 9:11, 9:10, 9:29) Worked on gait cues flipping sand and tapping elbows
7x7
shoulder press
Arnold press
curl press
lateral raise
front raise
upright row
back row
50LLL
1x (ran out of time)
20 squats
20 jump squats
20 walking lunges
25 push ups
30 mountain climbers
50 crunches
1 min plank saw
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
100x dead lift
200x LLL
100x bridges
100x skull crushers
100x bridge/adductor on TRX
60x side lunge with tricep
1:20 trx crunch
AM#2 at gym
60 mins on step mill
100x adductor
single leg leg press
bicep
tricep
row
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| I don't run well (or even function well) when I run SUPER early. At least I did remember to work on gait cues. Flicking sand and tapping elbows felt a bit easier today than last time.
MCT - TT: 1:06, AP: 9:32 HR: 159 --10:39, 10:05, 9:35, 9:20, 8:57, 8:51, 9:09
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 100x
back row on TRX
ball fly
tricep dip
bicep curl
front row
30-trx pull up
LLL--1:30 trx crunch
AM #2 at gym
6 minutes on step mill
adductor
leg press
bicep
tricep
front row
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| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| TT: 1:58:52 AP: 9:09 HR: 164 -- 10:01, 9:48, 9:21, 9:17, 9:07, 9:09, 8:52, 9:02, 8:35, 8:44, 8:53, 9:01, 8:53
All my buddies flaked on me today, so it was a solo early run. I was one layer too short and a tad bit chilly! Still worked on the flicking sand, but harder to do over a longer distance.
Caught a large group of girls and a couple on the way back. Nice motivation.
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| I have scheduling conflicts this week, so I did my long run today. I choose a hilly route on purpose and struggled on those hills. But overall felt good. And it was nice to see the sun.
TT: 2:32:27 AP: 9:30 HR: 166
9:31, 9:48, 9:43, 10:07, 9:51, 9:17, 9:46, 9:42, 9:45, 9:35, 9:10, 9:13, 9:33, 9:12, 9:01, 8:46
3x
TRX single leg squat to Y
TRX side squat
TRX bosu crunch
LLL
TRX bridge to pull up
TRX Delt pull
TRX side plank lift
curl to overhead press
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1 at home
100 seated shoulder press
100 front raise
100 lateral raise
100 bicep curl
100 tricep dip
200 LLL
AM #2 at gym
adductor
abductor
leg press
ham tractor
bicep/tricep/front row
AM#3
75 mintues of TRX
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| | Slow miles | Fast miles | Total Distance | | 9.10 | 0.00 | 9.10 |
| TT: 1:26 AP: 9:27 HR: 160--Up Alpine Hwy - SR 92 - LP Hwy
9:57, 10:00, 10:12, 3:34, 8:01 (.86), 3:00, 8:01 (.88), 3:01, 8:01 (.91), 3:00, 8:00 (.96), 3:00, 8:00 (.91)----5x8:00 with 3:00 rest
I had to start REALLY early and I was still very tired/sore from Monday. I should have just run. This workout really aggrivated my high hamstring (anything with speed does). My ITB is slighly bugging AFTER the workout. Again.....I should have just run, because the workout was just fair.
Lots of rolling and stretching. GRRRRRRR
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 75 minutes easy TRX -- last day of TRX and I am very sad! I have gotten SO much stronger. Nap.
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Lots of doing what I love today! 14 miles - 8 with Collette (MCT loop) and 6 alone (up Apline Hwy). Kept it easy and absolutely loved soaking in that sun! Felt really good. With my only running 3 days/week, most of my runs are long. I'm curious to see how this plays out on race day.
TT: 2:14:05 AP: 9:34 HR: 165
9:52, 9:33, 9:30, 9:29, 9:36, 9:07, 10:19, 9:24, 9:17, 9:48, 9:50, 9:19, 9:26, 9:21
100 dead lifts
100 single leg glute bridge
100 trx ham curls/adductor
200 LLL
200 heal kicks
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes on the step mill
weights
blah.....
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| MCT with Collette! Felt mostly good. Little high hamstring. TT: 1:44 AP: 9:32 HR: 168
9:46, 9:49, 9:22, 9:29, 9:36, 9:31, 9:30, 9:45, 9:54, 9:18, 8:49
3x
45sec bohemian lunge
TRX bridge-pull
Bosu-side mountain climbers
LLL
Side lunge with tricep
TRX side plank dip
IYT
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 15 minutes walking--30 minutes biking while waiting for the stepmill that never became available. Just a blah workout....
3x
Lunge to single leg squat
Hamstring pulses on weights
Paper plates
Adductor
Abductor
Leg presses
2x
TRX crunch
Bosu abs
Superman
Abductor lift
Bicep curl to shoulder press
Skull crusher
Seated row
Front raise
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| 12 miles easy on the home TM. TT: 1:54 AP: 9:30 High hamstring was definitely pulling today. Such a bugger! Lots and lots of rolling and stretching
3x
chest press
butterlfy
seated row
skull crusher
front raise
lateral raise
bicep curl to overhead press
tricep
bicep with band
TRX hammie-adductor
TRX row
LLL
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 minutes yoga and massage
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| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
| 5.3 miles TT: 49:02 AP: 9:15 (watch difficulties)
13.7 miles TT: 1:58 AP: 9:19
Ran with Karen in the MCT. It was so lovely to catch up with her. And she is a really consistent runner.....I love it! I accidentally dropped her GU somewhere. Oh dear! We saw Smooth and Wendy on the trail. I think I convinced her to run Ogden!
Hamstring felt much better the longer I ran. Yeah....I was kinda grumpy about it this morning before I left.
3x
Bohemian lunges
TRX IYT
TRX up/downs on bosu
LLL
Side lunge with tricep
TRX bridge with pull up
TRX side plank dip
Ball hammie roll out
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Easy recovery day! 45 minutes on the stepmill/bike. EASY EASY EASY! Felt very tired after yesterday's run.
3x
leg press
hamtractor
hamstring curl
bicep curl
tricep
front row
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Cold and rainy=home TM run while watching Friday Night Lights "Texas forever, Street"
TT: 1:52 AP: 9:24 everything felt good today, but lots of interuptions.
3x
trx IYT
reverse fly on ball
tricep dip
bicep curl shoulder press
trx pull up
bicep curl with band
LLL
push up
hammie roll out on ball
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1 at home
3x
chest press
butterfly
seated row
skull crusher
front raise
bicep
tricep kickback
lateral raise
hammer curl
reverse fly
triangle
reverse grip row
LLL
fire hydrant
trx crunch
trx c - abs
AM #2 at gym
45 mintues on the step mill-easy
hamtractor
ham curl
leg press
bicep
tricep
front raise
Accupuncture on hammies
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| | Slow miles | Fast miles | Total Distance | | 18.26 | 0.00 | 18.26 |
| 18 miles - TT: 2:49:38 AP: 9:17 HR: 162 Vert: 905--hilly route toward canyon
I was more nervous than usual about this run and I don't know why. I had accupuncture done on my hammies yesterday. But my low back was feeling tight. I ran the hills strong, but when I hit the water fountain in Alpine, my right hammie totally cramped up. It was quite comical. I was able to finish and ran 15 sec faster per mile. I felt hammered by the end. Good thing next week is spring break and an easy week for me.
3x
walking lunges
single leg dead lift
calf raises
curtsy lunge
bridge
saw
yoga before run (lower back feeling really tight)
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM#1--at home
Side lunge with tricep
Hammie roll out
LLL
Squat
60/60/60 plank
Fire hydrant
AM#2--at gym
45 minutes bike and stepmill
Leg press
Hamtractor
Ham curl
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 143.36 | 19.30 | 162.66 |
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