| 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 | | 154.40 | 0.00 | 154.40 |
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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 | | 10.00 | 0.00 | 10.00 |
| 5 out and back. 815 am. 44:08 to turn around. Probs a little over 5. 1:25:04 back. Last mile 7:50. 8:30 avg maybe a little faster as I didn't wear Garmin. Just stop watch. To af hs and up by golf course and lone peak park. 40:56 back.
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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 | | 5.00 | 0.00 | 5.00 |
| 5 miles before work. 453 am. I could not sleep at 430 am. Sat contemplating getting up to run. Finally motivated and got to my tm in basement. 7/7.1/7.2/7.3mph per each mile. Last mile increased pace every 0.33 miles 7.4-7.6 until last 0.2 and upped it to 8.5 mph for last 0.1 mph. 41:30. 8:18 avg. 1 percent incline.
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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 |
| 3.25 warm up. 540 am. Vasa with Jane kin and Carly. 90 seconds at 10 mph. 90 second rest. 4 min at 9.3 mph. Three min rest. 10 min at 8.5 mph. Rest. Spoke to johnathan. So we did 5 x 60 seconds One min standing rest x 5. 10 mph/9.7/9.7/9.8/9.9. Then walk then 7:54 mile. Stretching of it band.
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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 | | 7.00 | 0.00 | 7.00 |
| 606 am. Vasa. 7 miles moderately easy.
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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 | | 8.80 | 0.00 | 8.80 |
| 3 warm up. 5 x 1 mile repeats. Felt harder than my five in a row last week at similar pace of 7:13. Did 6:59/7:09/717/7/16/7:10 one min rest. Two min jog at 6 mph in between. Then 20 min walking slow. Then 16 min moderate walking and 30 min biking. Work step challenge goong on. All that was 28,500.
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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 | | 15.00 | 0.00 | 15.00 |
| Nice and easy. Icy morning turned melted by third 4.38 mile loop done thrice. First jogged to the party slow and steady 10:27 avg for .82 miles. Jason's bday run. My bday as well (both feb 7) . 9:03 avg with that lovely slow opening mile. But my body was craving the slow pace. Sun out and was a perfect running morning. 742 am start. Ran home. Nice to have water and Gatorade and a banana at Jason's house. Scott m and his wife was there. Also a friend I hadn't seen in a while Jen Richards.
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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 | | 16.00 | 0.00 | 16.00 |
| 8 am. Start. Was going to do speed but when started my legs and lower back were tight and achy and not up for killing it with speed. So I did some math of multiples and decided 4 x4 miles starting at 6.5 mph for 4. Then 6.6/6.7 then last four I did 6.8 x 2. 6.9 x 1. 7 mph x 1. Then 8 avg for last mile. Tm stops at 99 min. To a cool down mode so got to 11 at 99:52. Then one or two min rest within water refill. That's all I had for the 2 hr 23 min run. Water. No breakfast. Did the five miles in 43:23. Avg for all 16 miles = 8:57. I find when I do nice and slow long runs I actually do better when I eventually race. Looking back at 2011 my fastest year but in January February March April May etc slowest long runs
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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 |
| 5 easy. 43:32. 5 quicker. 7:42 avg. 38:33. Some walking for more steps for work competition.
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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 | | 5.00 | 0.00 | 5.00 |
| 5 miles outside shorts. 9:30 avg I think. Really slow.
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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. 8:23 avg. out and back. 9:33. 8:54. 8:43. 8:37. 8:30. 8:20. 8:17. 7:54. 7:39. 7:23.
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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 | | 8.40 | 0.00 | 8.40 |
| Three warm up. 8 x 2.5 on/off. 8.9 x 2. 9 x2. 9.1x2. 9.2 x2. No stopping Exceot at end of each one as tm timer still going. Would stand for 28 seconds and jump on at 6.5 mph x 2 min and go right into next one. Ran four additional minutes to make up for the standing that equaled about 4 min. 2 x 9.9 mph x 60 seconds done in that.
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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 | | 7.00 | 0.00 | 7.00 |
| Slow tm at home miles. 63:30.
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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 | | 7.10 | 0.00 | 7.10 |
| 4 mile so achy miles. Migraine from foods and weightlifting. Too many nuts ? 35:06. 4 warmup then stretch then 3.1 mile tempo at marathon pace. 7.7 x 5 min. 7.8 for 5. 7.9 for 5. 8 mph for 5. And faster for last three min. 23:26. 7:33 avg. Walking and Elliptical and stretching after.
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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 | | 14.50 | 0.00 | 14.50 |
| Late solo start. Told myself to just get it done by going slow. So first four miles were avg of a 10 pace. Ran up silo road to mouth of canyon. To Healy park to village way to eternal fountain. Me and a dog shared some water. Then ran home straight from there passing lone peak hs and the temple. Stopped twice once when I saw jonathon coming down silo road. He was on mile 14. Then again at water fountain. Oh and thirty seconds to take off my long sleeves. Fastest mile 8:41 lol. Avg pace 9:18. Lovely day in February. Chili air but sunshine. A few clouds at end.
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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 | | 10.10 | 0.00 | 10.10 |
| Speed work. Four mile warm up. 4x 8 min at 8.4/8.5/8.6/8.7 mph. A little faster at last minute of each one. 30 second standing rest then 2.5 min jog at 6 mph in between. In between Jane and Kim who both started at 9.1 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 | | 0.00 | 0.00 | 0.00 |
| Work
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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 | | 0.00 | 0.00 | 0.00 |
| Work
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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 |
| 2 miles walking. 12:53. 12:23. Then 20 x 30 seconds at 8 incline and 8 mph. 10-15 at 8.5 mph. And 8.5 incline. Then back to 8 mph. Struggled to start running. So walked.
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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 |
| 6.94 warmup up. Kim came at 2 miles. I ran pyramid warm up. 1/2/3/4/5 /5/4/3/2/1 min with increase by 0.1 mph each interval starting at 6 mph. Ended at 30 min and 7.9 mph. 3.22 miles. 9:18 avg. so nice ! Then started where I left off and did the same pyramid again starting at 7 mph and ending at 7.9 but actually sped up even more last 60-90 seconds. 3.72 miles. 8:03 avg. then we did 20 by 7.5 mph and 7.5 incline x 30 seconds on/off. Yes again but slower to not get too overworked . Walked a half mile easy and 4 percent incline. 8:47.
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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 | | 154.40 | 0.00 | 154.40 |
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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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