| 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 | 148.35 | 4.60 | 152.95 |
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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 | 7.00 | 0.00 | 7.00 |
| 7 TM miles. 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 | 10.00 | 0.00 | 10.00 |
| 7:54 avg outside with friends. First mile 8:27.
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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 | 13.00 | 0.00 | 13.00 |
| TM miles. 8:18 avg pace. Started at 8:34 pace increased every two miles by 0.1 mph until 8:06 pace x 2 then did two at 8:27 and last mile at 8:05. Two brief stops. No fuel. 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 | 8.00 | 0.00 | 8.00 |
| 8 easy slow miles. 8:53 avg. stopped halfway at Valree’s to use her bathroom. Our and back in my area.
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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 At 8:13 avg. impromptu speed play to get 5 over with. 2 warmup at 8:49,8:41 then 4 c 7:30 pace with 1/4 mile at 8:41 pace. No stopping from start to finish. Ends with the 1/4 mile so that’s cool. One 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 | 5.00 | 0.00 | 5.00 |
| 5 easy miles. 8:11 pace. trail on 1100 north. out and 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 | 20.00 | 0.00 | 20.00 |
| 20. First 8 I thought this is gonna be easy since first mile was easily 8:36. Oh boy was I wrong. Hit a wall at mile 11. Mentally and physically. So I walked and stopped several times. Got to mile 15 and ran the rest with two brief stops. 8:39 avg with like 45 min of stops. 2:53:19 ran cinco ciudades loop. Difficult run. Hilly.
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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 | 8.20 | 0.00 | 8.20 |
| ran to indoor soccer in lehi. Chilly breeze. 8:40 avg. legs a little stiff at first from twenty on Thursday and working all day Friday
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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 | 12.00 | 0.00 | 12.00 |
| 12 miles on TM at home. 1 percent incline. 8:19 avg. started at 8:57. Increased by 0.1 each mile. Until 10. Then did a 8:13 mile. Then a progressive faster mile at end. 99:54.
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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 | 2.50 | 2.50 | 5.00 |
| decided to finally add some speed.... impromtu. Was only running five miles so made it so I did a progressive speedwork to equal that.
1.5 warmup at 8:57
1 mile at 7:30
1/4 mile at 8:57
0.75 miles at 7:16 *half at 7:19 half at 7:13
1/4 mile at 8:57
0.5 miles at 7:00 *half at 7:03 half at 6:57
1/4 mile at 8:57
0.25 at 6:48 to 6:27 pace. All at 1 percent incline.
Avg pace 8:02 for five miles. See nice and easy speed and five miles is over quickly.
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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 easy miles at 8:20 pace. started at 8:41. Every last 1/4 mile except in first mile increased incline from 1 percent to 3 percent.
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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 | 2.90 | 2.10 | 5.00 |
| impromptu speed. 1 mile warm up on TM 8:57. 15 x 1 min on/off one percent incline
Ons @ 3 x 7:19, 3 x 7:13, 3 x 7:06, 3 x 7:03, 3 x 6:58.
Offs all at 9:05.
Cool down to five miles at 8:57-8:13 pace and walking incline for five minutes.
Total time 40:49 for five. So 8:10 avg Good way to make five miles fly by.
Been a while. But starting to feel the need for speed. But I have to build up from scratch. Last year it tried workouts too fast for my loss of fitness and got injured just before Saint George. I have to be smarter. And just be real.
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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 | 5.25 | 0.00 | 5.25 |
| 2 warmup. 3.25 5 k. Tired after trying to get people to go the right way for the 5 k. Was going to do the half but wanted the see my daughters soccer team play their first season game against forza. So changed a half hour before to it. I won it overall. One female went wrong way. Went past turn around. No one was there to guide her sadly. 24:41 for 3.25 miles. 7:35 pace. Walked up the incline three times which slowed me down greatly. It was steep.
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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 | 20.00 | 0.00 | 20.00 |
| 19 treadmill miles at home. Wanted 20 but had a work class at 11 am and my daughter needed a ride to school so ran out of time. Ran the last mile outside right after class at the hospital. Avg pace 8:36. Ran every last 1/4 of a mile at 2/2.5/3 percent incline for each group of 3 miles at same pace.
8:57x3
8:48 x 3
8:41 x 3
8:34 x 3
8:27 x 3
8:20 x 3
8:00 x 1. Then outdoor no watch. One mile. Drive my car to see if it was a mile and it was 1.1 so all good.
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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 easy on trail at 1100 north. No watch. Used markers. Ran south 2.5 and 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 | 5.50 | 0.00 | 5.50 |
| 1 mile at 8:30. 2 at 7:45 avg. 1/4 mile easy. 2 @ 7:45 avg. 1 percent incline. Gnawing give out of left leg at inner thigh.
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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 |
| 14 easy with Kim 6:35 am. 8:20 avg.
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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 | 148.35 | 4.60 | 152.95 |
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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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