| 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 | | 129.50 | 19.00 | 148.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
| TT: 1:03:53 AP: 8:56 9:56, 9:23, 9:00, 8:53, 8:40, 7:55, 8:03 Solo run on the canal this morning. I had a much harder time getting out of bed and finding my mojo....it took me 3 miles to get warmed up. I decided to push the pace the last 3 miles. 2 laps around the baseball field barefoot. The sprinklers had just turned off and the field was very wet and cold. Stretch I booked hotels for Ogden and Grandmas. Ogden is #1 and if I don't get in, then I'm doing Grandmas. I find out on October 15 if I get into Ogden. I hope my body can hang on until May/June! | |
| | Comments(3) |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
| TT: 1:03:16
AP: 8:59
9:46, 9:19, 9:22, 8:56, 8:30, 8:32, 8:48
The lamp post ladies had to cancel this morning. They were all feeling sick and wanted to sleep in and get it under control before SG. So I was solo this morning.
I ran the rec center out-back route. I forget how hilly it is. It took me awhile to get going. It always does when I am running alone. But when I looked at my times for the first half of the run/climb, I was pleasantly surprised. I didn't realize I was pushing the pace on the way back until I had 1.5 miles to go. I kicked it hard then cooled down with 2 laps around the baseball field barefoot. It was wet and cold again.
We have parent teacher conference and the book fair after school today. My kids were out-of-control with excitement for that darn book fair. I was happy to send them to school this morning.
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| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Designated cross training day! I have been so tired this week with all my early mornings. I had a mental struggle of "do I catch up on some much needed sleep" or "do I get my strength training in"? It took me awhile to decide:). I compromised and hit snooze once and did a shortened version of my workout. 3x 20 push ups 60/60/60 planks 30 lying leg lifts LLL 10 row 10 fly 20 dips Since my mileage has gone up a bit, I've had a harder time getting my ST in. I need to find a balance because ST is so darn important. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Canal Route
TT: 57:31
AP: 8:52
9:58, 9:20, 8:56, 8:40, 8:32, 8:01, 4:02
I noticed that when I run solo, I take awhile to get going...it is more of a progression run. But when I run with someone, my splits are more even. I guess my internal speed is negative splits.
Snowy and cold, but still better than a TM.
3x
walking lunges with weights
10 ball squats with weights
LLL
20 push ups
10 overhead press
10 butterfly
20 skull crushers
15 supersmans
30 scissors
10 steps downs on stairs
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| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Canal out and back TT: 1:19:00 AP: 9:50 10:26, 10:12, 9:53, 9:43, 10:01, 9:46, 9:27, 9:13 I have several girls in my ward invite me to various runs and races lately. I'm not really into the color runs, foam runs or relay runs. So I've politely declined. But one of the girls I visit teach, so I felt like I needed to make an effort to support her running. Since all my pals are at SG, I texted to see if she wanted to run this morning. I knew she would be a lot slower than me, so it was a designated slower day. She is a new runner, so I did a lot of talking about running and races. We went a lot later than I normally do, so I didn't feel like a zombie and carried the conversation. It was definitely chilly. My gloves got wet at a drinking fountain so my hands were freezing. When I got home, I headed downstairs for some strength training. 3x 10 side to side lunges 10/side single leg hamstring lift 50/side calf raises 1:30 bridge pulses 10/side one arm push up on Bosu 20 skull crusher 16 row planks 7 ball v-up ....I stink at these. Long stretch and foam roll The tops of my feet have been bugging me the past 2 weeks. I've been doing all my PT stuff to help keep the tendons loose. I hardly tied my shoes today. I think that and the very slow pace really helped. Can't wait to read all the SG race reports! Go FRBers!!!! | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
| Canal out and back TT: 59:36 AP: 8:42 10:08, 9:17, 9:05, 8:47, 8:07, 7:21, 7:37 It was a beautiful morning out...not too cold. I even saw a shooting star! I was a slow poke for the first few miles, but I wanted to give a hard push on the way back. The hard push didn't feel as hard as it usually does. Getting easier! 2 barefoot laps around the baseball field barefoot. There was a good frost on the grass and my feet were freezing when I got done. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Canal out and back
TT: 59:04
AP: 9:51
10:05, 10:01, 9:54, 9:35, 9:37, 9:50
I ran again with Audrey (the girl I VT). And invited another slower gal, Tamra (I don't want to sound critical that they are slower). Thought we could all run on the same day. Tamra mentioned to me one day that she really wanted to strength train, so I invited both gals to join me in my home gym for a session. They were both worked over after we did one set of everything. I told them not to hate me tomorrow :). They left and I finished up on my home.
It was really warm out this morning.
3x
walking lunges
10 ball squats
LLL
15 superman on Bosu
30 scissors
60 sec plank
20 push ups
20 dips
10 bicep curl with overhead press
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| | Comments(3) |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Canal out and back
TT: 1:07:55
AP: 8:29
9:29, 8:51, 8:32, 8:15, 8:25, 8:15, 8:04, 7:56
I met Kellie this morning for 8 miles. As usual, she was fast and consistent from the start. I need that consistent at the start (whereas, when I go alone, it takes me awhile to warm up and get moving).
She rehashed St George and we talked about upcoming goals. As we were chatting, I kept reminding myself that I still 8-9 months until my next marathon. Don't do anything stupid!!
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| It is fall break and we are heading to Park City tonight with the kids. As much as I would love to run in PC, I know I need to be with my family. So I am taking my rest day tomorrow.
Hubby was gone early this morning, so I had to run on my home TM. It also meant I got to sleep in....always need a few extra hours of zzzz's! It wasn't as bad as other times. I watched some of my DVR shows. Easy miles to recover from yesterday - 6.0mph
A few stability exercises and off to get a massage.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Awesome day with the family in Park City. We went to the outlets, downtown PC and swimming at the hotel. We saw Cloudy with the Chance of Meatballs 2....super funyn! A great recovery day!
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 4.00 | 10.00 |
| TT: 1:25:26
AP: 8:32
9:12, 8:57, 9:04, 9:02, 9:00, 8:31, 8:01, 7:40, 8:04, 7:47
This was an amazing run today! I was suppose to go with Kellie and Mandy up Provo Canyon, but they both bailed. So I ended up going by myself. It was windy as always at the mouth of the canyon, but lessened the further I went.
I took a Gu at mile 5 and turned around. Right then, a group of 3 went by. I knew I wanted a hard push the way back and tried to catch them. I soon realized they were doing a speed workout. So I would catch them and run with them for awhile and they would take off and I would try to catch them again.
The last 2 miles, my lungs were hurting a bit...my lack of fitness. I was excited that I pushed myself to that point and that I could average an 8MM on the way down. Its getting easier and I'm getting a lot faster. I still have a long ways to go, but I definately could not run this fast 6 months ago.
I saw lots of people I knew out on the trail this morning...always good to see friends! I was also way over dressed.
When I got home, I changed my clothes and headed to the home gym.
3x
10 side to side lunges
10 single leg hamstring lift
50 calf raises
10 overhead press
10 butterfly
10 skull crusher
15 push ups
50 crunches
40 cherry pickers
Long stretch and foam roll.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| I've had three hard weeks in a row and this is a recovery week. I do feel good with no major aches or pains. Just trying to be smart!
30 minutes hard push on spin bike (I need to do this more often...it felt so good on my legs)
3x
10 side to side lunges
30 donkey kicks
1:30 bridge
2x
30 crunches
20 bicycles
15 supermans
1x
30 toe touches
15 side plank hip lift R/L
40 russian twists
15 obliques R/L
20 lying leg lift
Quick stretch
This was a great workout. I got to sleep in...I got some good strength training in, but I don't feel totally beat up.
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| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| I ran with Audrey this morning (Tamra bailed). It was definitely an easy run (I have a hard run planned for tomorrow). Audrey wants to run the Halloween Half and it is her first half marathon. Good for her.
TT: 48:50
AP: 9:49
10:31, 10:03, 9:44, 9:32, 8:58
Then we came back to my house to lift.
3x
10 side to side lunges
10 single leg hamstring lifts
50 calf raises
1:30 bridge pulses
16 plank rows
20 shoulder taps with feet on ball
20 skull crushers
10 rows
10 flys
quick stretch
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
| Kellie and Collette bailed on me this morning. I think all my friends are done with outside running. But I'm going to hang on until the snow and ice come. The thought of running on a TM..... but I am too uncoordinated to run in the snow. And it really wasn't that cold this morning.
Out and back to canyon road with a turn
TT: 59:35
AP: 8:31
9:50, 9:20, 9:07, 8:52...tempo...7:46, 7:23, 7:13
I had a nice climb up to the canyon and then reaped the benefits on the way down! One of my goals is to keep my splits more consistent after mile 1 (mile 1 always includes a BIG hill). But I'm usually tired and trying to find my mojo, so this is going to be a stretch. Definitely getting easier.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 easy miles on the home TM. I'm ticked because I accidently one of my favorite shows off the DVR...grrrr
set of planks
LLL
foam roll
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| I met Kellie early this morning and realized I was way over dressed. By the time I got to the top of the hill, I was already taking off my jacket and gloves. The moon was unbelievably bright this morning...so beautiful!
Canal out and back
TT: 1:07:00
AP: 8:28
9:22, 8:57, 8:31, 8:14, 8:27, 8:29, 7:52, 7:04
Those consistent miles were challenging and I was breathing hard the whole time. But I love it and I'm glad Kellie pushed me. Great conversation as always!
3x
10 ball squats
10 side to side lunges
10 single leg hamstring lift
30 donkey kicks
50 crunches
10 R/L side plank lifts
30 bicycles
15 supermans
10 bosu cross over push up
20 dips
10 shoulder cross over
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| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
| Rec Center out and back
TT: 59:18
AP: 8:30
TODAY: (AP: 8:30) 9:11, 8:54, 8:56, 8:39, 8:05, 7:53, 7:37
OCT 2: (AP: 8:59) 9:46, 9:19, 9:22, 8:56, 8:30, 8:32, 8:48
I ran this route 2.5 weeks ago and am pleased with today's results. Especially the splits for the "out" hills and my "back" downhills. I was really breathing hard the last mile and was tired, but I was able to hang on. Maybe I'll do it again in another 2.5 weeks (Nov 6).
I seem to be sitting at an AP of 8:30ish for my faster runs. Hopefully more time on the road will make faster.
So long rest week. I would really like to finish up my 36 mile/week 3 week cycle. I think that 40 miles is a big jump - almost a mile/day increase. So I'm going to do a 38/mile week, then start my 40/mile cycle. I want to sit on 40/week until December (with rest weeks every 3 weeks). We'll see how things go. This is an adjustable schedule.
This is the most I've ever run in my life. I've peaked at 47 miles/week, but that included a 22 miler. My paradigm shift with running is working. I just hope I don't screw it up. I still have a long time to go.
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| I had a huge internal struggle about getting up this morning. Unfortunately, I stayed in bed. So I've been stressing all day about getting my workout in. I'm not sure the sleep was worth the worry. 4 miles on the home TM-6.0mph Took daughter to school 3 miles on the road easy-no watch...this felt way harder than it should have. Stretch and foam roll | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Canal out and bacl
TT: 1:10:42
AP: 8:50
9:46, 9:07, 8:56, 8:38, 8:41, 8:43, 8:28, 8:16
I met Kellie this morning. I was feeling very creaky and I told Kellie I needed an easy run today. I totally held her back, but she'll survive :) Great conversation as always!
The top of my foot was bugging yesterday and today. I'm hoping I just tied my shoes too tight again.
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| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Designated cross training day. It was really nice to sleep in.
3x
50 crunches
15 push ups
60/60/60 planks
1 min bridge pulses
LLL
Stretch and foam roll
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| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Canal out and back
TT: 55:16
AP: 9:13
10:00, 9:27, 9:13, 8:58, 8:47, 8:48
I kept things light and easy this morning because tomorrow will be hard. I'm loving this fall running weather. Crunchy leaves, the smell of fire in the air, and pumpkins out on front porches. LOVE IT!
Walking lunges for 2 houses - x2
60/60/60 planks
LLL
Stretch
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Canal - out and back TT: 1:29:37 AP: 8:23 (This is my fastest AP on a longer training run. Now I just need to run 26.2 miles at this pace!!!) 9:16, 8:43, 8:37, 8:23, 8:20, 8:17, 8,12, 8:13, 8:08, 7:45 Walking lunges for 3 houses I met Kellie this beautiful morning! We sure have been spoiled with good weather. I still felt a little creaky, but no rest for the weary :) Took a GU at mile 5 and Kellie pushed the pace on the way back. I was sick of running, so I went along. Great conversation. The top of my left foot (4/5 metatarsal area) is still bugging a bit. When I got home, I changed my clothes and headed downstairs for some much needed ST. 3x 10 ball squats 10 side to side lunges 10 single leg hamstring lift 30 donkey kicks 50 crunches 10 R/L side plank lift 30 bicycles 15 supermans 10 shoulder cross over 10 front raise 10 front row (not side row) A few stability things Stretch and foam roll Off to the primary program practice! | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| TT: 64:00 AP: 9:08 It was crazy windy outside, so I opted to meet Kellie at the gym. It it just a mental adjustment to run on a TM versus running outside. I felt alright, but the tops of my feet are still bugging. | |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| No other way not say it....today's run was crappy. My gut hurt from the homemade donuts on Sunday and pumpkin sugar cookies last night. My own fault! Plus, I was just feeling a bit grumpy about my sore throat and hurting foot. Home TM 1:10:00-6.0 mph ( and that totally felt hard...ha!) 3x Walking lunges 10 squats 60 sc plank LLL Foam roll But I am loving this fall weather! | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 4 miles solo - 300 N 9:42, 9:13, 9:17, 9:01 4 miles with Audrey - silo loop 10:31, 9:48, 9:41, 8:59 TT: 1:16 AP: 9:37 If I hadn't made plans to meet Audrey, I wouldn't have finished the run. It was a beautiful morning out...nice and warm! I had a hard time finding my mojo. My foot and knee started to feel a bit better during the 2nd 4 mile run. Growing pains. Changed clothes and headed downstairs for strength training. 3x 10 side to side lunges 30 donkey kicks 1:30 bridge pulses 2x 50 crunches 20 bicycles 15 supermans 1x 30 toe touches 15 side plank lifts 40 Russian twists 15 reverse crunches 20 lying leg lift Long stretch and foam roll. Tomorrow is a designated rest day. And I need a nap today :) | |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 129.50 | 19.00 | 148.50 |
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