Believe to Achieve

March 2018

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15% off for Fast Running Blog members at St. George Running Center!

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 30 marathons: 13 St. George (1995, 2006-2017)  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 3:31:39 (2017)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:

Family First.  Running Second.  Running Third.  Running Forth.  JUST KIDDING ; D

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 19,  Brooke 17, and Amber 15 and one dog-Cocoa (14). Courtney is serving a LDS mission in England, Troy coaches Brooke's Premier 1 competition  team. Amber plays for Olympic Montreux Premier 1 soccer team.  I  work full time (26 years in June 2018) as a registered nurse. Currently working on mom/baby/level 2 nursery  at American Fork Hospital.  Our family loves to camp and go to Disneyland.  

Miles:This week: 68.40 Month: 235.47 Year: 1461.73
Brooks Pureflow Lifetime Miles: 309.19
Altras Zero Drop (lt. Blue) Lifetime Miles: 366.29
Mizuno Precision 11 (orange) Lifetime Miles: 610.05
Saucony Mirage 2 Grey Lifetime Miles: 223.70
Nike Pegasus Charc/lime Lifetime Miles: 487.77
Nike Pegasus Grey/blue Lifetime Miles: 428.92
Mizuno Precision Pink Lifetime Miles: 479.56
Nike Lunar Flyknits RED Lifetime Miles: 893.47
Nike Lunar Flyknits MULTI GREY Lifetime Miles: 369.20
Mizuno Sayanaras Lifetime Miles: 292.58
Asics Gel Lyte 33-2 (blue) Lifetime Miles: 163.09
Altra Intuition 1.5 Grey Lifetime Miles: 55.31
Altras Pink Intuition 1.5 Lifetime Miles: 79.00
Kinvara 5s Peach Lifetime Miles: 576.20
Kinvara 5s YELLOW Lifetime Miles: 346.56
Kinvara Blue/lime Lifetime Miles: 578.77
Kinvara 5s Green Lifetime Miles: 47.31
Kinvara 6 Turquoise Lifetime Miles: 531.20
Slow milesFast milesTotal Distance
148.354.60152.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 TM miles.  Easy pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

7:54 avg outside with friends.  First mile 8:27.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
13.000.0013.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

8 easy slow miles. 8:53 avg.  stopped halfway at Valree’s to use her bathroom. Our and back in my area. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

5 easy miles.  8:11 pace.  trail on 1100 north.  out and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
20.000.0020.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
8.200.008.20

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 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
12.000.0012.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
2.502.505.00

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.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

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.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
2.902.105.00

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.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
5.250.005.25

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
20.000.0020.00

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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

5 easy on trail at 1100 north. No watch.  Used markers. Ran south 2.5 and back.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
5.500.005.50

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.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
14.000.0014.00

14 easy with Kim 6:35 am.  8:20 avg.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
148.354.60152.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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