| Location: Pleasant Grove,UT,USA Member Since: Aug 04, 2008 Gender: Female Goal Type: Other Running Accomplishments: PRs: Fleet Feet Turkey Trot 5k- 19:46; St. George Marathon 3:07:11(2013-- coming back from the dead) Utah Valley Marathon 2011- 3:09:13 : D 1st place Master Division, 7th Overall; Mt. Nebo 1/2 Marathon 2011- 1:19:35- 2nd Overall, first master. Ogden Marathon 3:14 (2010); 10K 2011 Speedy Spaniard 40:47. I have run 33 marathons: 15 St. George (1995, 2006-2019). Utah Valley (2011, 2014), Eiluj (2011), Deseret News (2015, 3:40 pacer), Ogden (2009, 2010), Boston (1996,2012,2014,2018)Top of Utah (1999, 2011 pacer), and SLC (2006,2015), Pocatello (3:40 pacer 2012),park city marathon 3:41:53 (2013), and Big Cottonwood pacer (2017,2018)and three Ultras-Squaw Peak 51.25 miler 2010 in 12:05:27 (9th woman) and Antelope Island (32 miler) in March, 2011 (4th overall in 5:10:25) and in 2009.
Short-Term Running Goals: 2020 Marathon Madness
April Salt Lake City Marathon April 18
May Ogden Marathon May 16
June Utah Valley Marathon June 6
July Deseret News Marathon July 24
August Top of Utah Aug 22
September Big Cottonwood Sept 12
October Saint George Marathon Oct 3
November New York City Marathon Nov 1
Long-Term Running Goals: Marathon-- PR (3:06 or better)
10k-- PR (under 40:47)
5K-- PR (under 19:46)
RUN FOREVER!!! Personal: Married to Troy since 1997. We have three daughters- Courtney 21, Brooke 19, and Amber 16 and one dog-Cocoa (15). Troy works and cook lots of yummy dinners and desserts. Courtney is back as of Aug 2019 from 18 months in England. Now working as a CNA and going to BYU. Brooke graduated from PGHS IN MAY 2019. Attending UVU in Fall. Called to serve in the Michigan Landing LDS church mission. Leaves Jan22, 2020. Amber plays for Olympic Montreux Premier 1 soccer team. And is a junior this Fall 2019. I work full time (27 years in June 2019) as a registered nurse. Currently working in the special care nursery at American Fork Hospital. Our family loves to camp and go to Disneyland. |
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| | Slow miles | Fast miles | Total Distance | | 121.85 | 4.50 | 126.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy 4 before three 30 min classes. Pump train insane and high. Ooo la la. Tired
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 miles:
4 mile warm up. 35:19
3percent incline x1 mile. 7mph
4 percent x 1mile 1/2 at 7 mph. Half at 6.8 mph
5 percent x 1mile. 6.8 mph
4 percent x 1 mile. 6.8 mph
3 percent x 1 mile. 7 mph
1 mile faster tempo. 8 mph.
Stopped after warm up. Then at 1.5 miles of hills. Then at 2.5 miles of hills. Then at every half mile til 9 miles. For one min or less. Then longer before last mile. Walker 1/4 mile at 3-4 mph and 2 percent incline. Actually last mile of hills ran a quarter then took a minute and did a quarter etc to a mile. Going up 0.1 mph every quarter. A little faster last quarter
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| 2 warm up. ER BR trip. 1.5 at 7:30 pace ER BR break. 2.9 ER BR break. 0.1 done. The three done in 21:42.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8x 800s. 4 mile warm up in 34:35. Then 9.0/9.1/9.2/9.3/9.4/9.5 then 9.2/.3.4.5.6 every tenth (6:26 pace) Last one at avg 6:30 Started at 9.1 mph increased every 0.15 miles.
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| | Slow miles | Fast miles | Total Distance | | 8.25 | 0.00 | 8.25 |
| 2 mile warm up in 16:22. 20 min at 8.7 mph. 6:53 avg. then a little jogging. Then 10 min on ten min off. Last five I rested for first 30 seconds of offs. 9/9.1/9.2/9.3/9.4/9.5/9.2/9.3/9.4/9.5-9.8.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| About 8:40-8:45 avg cold. Tight legs. With or behind summer Kim and carlee. Summer ran a couple miles with me in the middle.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| 1 mile warm up. 6 x 7 min at 7:03 for four and then 6:58 x 2. One minute rest in between as well as 6.7 mph jog for two min before starting next one. No longer. Felt strong.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 2 miles before pump. 2 miles after pump. easy pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 19:42 at 7:13 pace. 5 min jog 8:57 pace. 8 x 30 secs hill sprints. 7 percent incline. 17 min at 7:13 pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Easy to miles. Increased by 0.1 mph every mile starting at 6.7 mph
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 2 warmup 6.7-7 mph. Increased each half mile. 3 x 2 miles. 4 min rest in between. 7:03 all six miles. A little faster last 0.4-0.5 miles.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| TM easy miles starting at 6.7 mph increasing each mile by 01 mph to four miles. A little quicker at end. Weight upper body and some abs.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 2 warm up in 17:30. started at 6.7 mph. Then 1 percent, 2 percent, 3 percent incline for three miles. Started at 7 mph then about 3/4 mile in I increased it to 7.1 mph til the last 0.3 miles where I gradually increased it to 7.4 mph til I got to three miles in 25:22. 8:27 pace. Then -1, -2, -3 percent for three miles after a four to five minute br break and water and stretch. Started at 8.7 mph then back to 8.6 for a bit then up to 8.7, 8.8 for a mile each then increased pace last 0.3 miles til 3 miles up to 9 mph. 3 miles in 20:37. 6:52 avg. Lots of sweat a dripping.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 4.50 | 6.50 |
| 2 easy warm up starting at 6.5 mph increasing pace every 1/4 mile til 2 miles (increasing by 0.1 mph) and faster at end. 17:30 for warm up.
6 x 1200. 2 min 15 second standing rest in between.
8.7 mph, 8,.8 mph, 8.9 mph, 9.0 mph, 9.1 mph no problem then 0.38 at 9-9.2 mph. Then one min rest then 9.3-9.9 mph for last 0.38 miles
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.10 | 0.00 | 5.10 |
| Easy outdoor run 8:25 pace Five mile route but around new subdivision
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Warm up 1 mile. 8 x 4 min at 8.8/8.9/8.7/8.8/8.9 one min jog in between first five then two minutes after fifth for water break....8.7/8.8 off for two minutes. Then last one at 1.5 min at 8.7, 1.5 min at 8.8, 30 seconds at 8.9, 30 seconds at 9-9.5 mph. 4.69 of sw. 0.42 cooldown. Walked 0.7 miles 3 percent incline 3-4 mph.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 easy. Home treadmill. Then weights. And ab challenge at home.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 easy. Off each mile for a minute. Except ran last two in a row. Pyramid style. Fastest 7.6 mph.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 121.85 | 4.50 | 126.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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