| 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 | | 105.30 | 26.20 | 131.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Silo Road-MCT
TT: 46:44 AP: 9:20 HR: 167
9:59, 9:36, 9:33, 8:52, 8:40
Hip tight and stiff when I started, but looosened up.
Hip myrtle and foam rolling
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
| 3 mile warm up @6.3 (9:31)
4x20 second stride
3 min @ 7.4 (8:06)
RI 3:00 @ 6.5
2 min @ 7.4
RI 2 min @ 6.5
1 min @7.4
RI 3 minutes @6.5
3 min @7.5 (8:00)/2 min/1 min
RI @6.5
Cool down @6.5 till hit 8 miles
I’m not huge fan of running on my TM, but I was nervous about the ice in the dark :/. Took 3 miles to warm up my hip, felt ok...out of shape.
Hip myrtle and foam rolling
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes spin bike. 30 minutes lifting. Bike butt.
PM 50 minutes yoga
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| | Slow miles | Fast miles | Total Distance | | 7.80 | 0.00 | 7.80 |
| TT: 1:17 AP: 9:52
On home TM...horrible run. I hate the TM and should have gone outside. Hip buggy. Grumpy
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| I went to a new PT today to get a set of fresh eyes on my running/injury. He did a gait analysis and found several issues...right knee collapsing into left knee...no glute strength.
Feeling hopeful.
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.00 | 9.00 |
| 9 mile loop TT: 1:26:41 AP: 9:27
5 mile warm up—2-3 mile tempo @8:10-8:20 (8:14 & 8:17)—cool down till hit 9 miles
I felt soooooo much better on this run than I have in weeks hip wise! I felt VERY out of shape however. I planned on doing 3 mile tempo, but was DONE at 2 miles. I was breathing SO heavy and my heart rate was crazy high. I’m not even discouraged though because I felt SO much better.
On the warm up, I set my Garmin screen to HR to kee the pace slow. I realized that I put my watch over my shirt which messes with the reading. Switched it around mile 3.
3x
Trx single leg lunge
Single leg dead lift
Single leg bridge on ball
TA march
Calf raises
Very tempted to run tomorrow, but I won’t :). Cadence: 172
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 4.00 | 8.00 |
| Up/down LP Hwy. TT: 1:12:17 AP: 9:02 HR: 176
3 mile warm up
Strides
2x2 mile tempo @hm pace (8:28)
(8:31, 8:29) (8:21, 8:11)
Cool down till I hit 8 miles
Hip felt alright, but high hamstring was pulling near the end.
PT stuff
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Lots of glute/core strength training - 60 minutes
stepmill at gym-60 minutes
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| I put my watch into heart rate mode (shooting for 140's), but my HR was CRAZY high today. Ughhhhh... The harder I try, the further behind I get.
TT: 1:21:28 AP: 10:11 HR: 165
PT stuff and foam rolling
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| TT: 1:45:29. AP: 9:35–9 mile loop, evergreen, Phillipi house
3 mile warm up-4 mile tempo @mp (8:40-8:50)-4 minute test interval-2 miles @ HMP (8:20-8:30) -cooldown till hit 11 miles.
I slept in and waited till all my kids went to school. It would be sunny and I could see ice. Warm up was ok....breathing hard. 4 mile tempo was ok (8:55, 8:45, 8:46, 8:35).
I was planning on taking a GU during the 4 minute test, but just pulling it out of my pack made me nauseous. Skipped it.
HMP tempo flopped. I had NO energy or 2nd gear. I stopped, had a self pity moment and then just jogged home. I felt pretty down all day about the workout. Running isn’t super fun right.
40 minutes of weight training.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Up silo road-MCT TT: 51:58. AP: 10:23
Feeling very frustrated after yesterday’s horrible run. I didn’t look at my watch. I just ran.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 700 N-golf course-100E-evergreen-1100east ---TT: 1:16:56 AP: 9:40
3 mile warm up-strides-20 x 1 minute hard/1 minute easy @ 7:55-8:05
Warm up: (10:11, 9:34, 10:20)
Strides: (8:14, 8:14, 8:02, 8:02, 8:12, 8:03, 8:01, 8:03, 8:24, 8:27, 8:17, 8:13, 8:15, 8:29, 8:30, 8:24, 8:42, 8:42, 8:43) I totally fell apart the last 10 hard efforts. Again, no power or 2nd gear. My hip did hurt a bit, but I just didn't have the oomph.....
45 minutes strength training.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Set #1:
10 walkout pushups
8-12 arnold press with DB
trx crunch *repeat 3X*
Set #2:
8-12 alternating bent over rows w/DB’s
15 tricep dips
Hammie rollouts
*repeat 3X*
Set #3:
8-12 plank renegade rows on each side w/DB’s 10 side plank hip dips on each side
Crunch on Bosu
*repeat 3X*
Bicep curl
Front raise
60 minutes on step mill
Adductor
Leg press
Calf raises
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| | Slow miles | Fast miles | Total Distance | | 6.20 | 0.00 | 6.20 |
| TT: 58:45 AP: 9:29 - LP Hwy to Walmart round about HR: 176
10:14, 10:05, 9:38, 9:05, 8:54, 8:56, 1:49
Felt like a HARD workout for such a slow average pace.
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 7.20 | 9.20 |
| 9 mile loop-up rec center TT: 1:26:42. AP: 9:24 HR: 168
6 mile warm up-4x5:00 —1:00RI (8:42, 8:25, 8:22, 8:14). I was 30 seconds slower than when I did this workout on 11/17/18. Ughhhh....
30 minutes PT
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| | Slow miles | Fast miles | Total Distance | | 6.20 | 0.00 | 6.20 |
| LP Hwy to Walmart roundabout TT: 1:01:56. AP: 10:03. HR: 166–10:41, 10:22, 10:18, 9:55, 9:32, 9:28)
Feeling about the same. I could feel my right knee knocking into my left knee. Running isn’t fun right now.
Fantastic ski day at Deer Valley
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
| 3 mile warm up @ 29:23. Reset TM
7x3 min HARD/6.4-9:22 EASY
1, 2, 3: 7.0-8:34
4: 7.2-8:19
5: 7.3-8:12
6: 7.4-8:04
7: 7.5-8:00
5 miles @ 44:20
I needed a change of scenery and headed to the gym. I felt good today....not 100%, but good. I didn’t hurt everywhere. The bad part of running on the TM is I tend to hop off more. This run gives me a glitter of hope.
3x
SL leg press
Adductor machine
Abductor machine
Calf machine
Squat with overhead press
SL dead lift
Side lunge
Push ups
Crunches on bosu
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| | Slow miles | Fast miles | Total Distance | | 5.10 | 7.00 | 12.10 |
| Up LP Hwy-ever flowing drinking fountain-down Alpine Hwy
TT: 1:52:19. AP: 9:17
10:08, 9:57, 10:01, 9:35, 9:43, 9:03, 8:56, 8:53, 8:48, 8:42, 8:34, 7:02, 2:49
YES!!!!!!!
The first 5 miles were hilly, extremely icy, and there was a strong headwind. I would hop on/off the grass to keep from wiping out.
Once the sun came out and the ice lessened, I picked up speed. I even held back a little. I didn’t hit the full 8 miles of tempo, I feel VERY good about this run. I was FINALLY able to shift into that next gear!!!!!!
I used Tailwind for fuel. I really like it, but I had pee.
Hip was tight the first few miles, but warmed up just fine!
2x
LLl with band
Clam with band
Monster walk
Bridges
Push up
Fire hydrant
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy 5 miles on gym TM.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| MCT - TT: 1:25:11 AP: 10:38
VERY VERY snowy out today.
3x
squats
low squat walks
SL DL
sumo squats
reverse lunge
lunge bend
trx side plank up/downs
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Cold and lots of snow on the ground. Discovery Park loop.
TT: 1:14:08 AP: 10:40 HR: 157
3x
squat press
single arm row lunge
push up
reverse lunge
dead lift
calf raises
monster walk
trx side plank up/downs
trx Y
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| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 105.30 | 26.20 | 131.50 |
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