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Freedom 10k

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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 26 marathons: 12 St. George (1995, 2006-2016)  Utah Valley (2011, 2014), Eiluj (2011), Deseret News (2015, 3:40 pacer),  Ogden (2009, 2010), Boston (1996,2012,2014),Top of Utah (1999, 2011 pacer), and SLC (2006,2015), Pocatello (3:40 pacer 2012) and park city marathon 3:41:53 (2013) 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 18, Brooke 16 and Amber 14 and one dog-Cocoa (13).  Courtney at BYU.  Troy coaches Brooke's Northern Peaks  Premier 2 competition level team. Amber plays for Olympic Montreux Premier 1 soccer team.  I  work full time (25 years in June 2017) 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.  We plan this year (2017)to visit Harry Potter world and hike a few great hikes.  

Miles:This week: 0.00 Month: 133.54 Year: 849.74
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
171.0012.20183.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Slow milesFast milesTotal Distance
16.000.0016.00

16 miles out and back from Timp HS.  Avg pace 8:20.  Felt great.  Last few miles pelvis bones burned.  Only had water stops at the three fountains.  NO gu or breaskfast.  Ran into Mel and Julie E and my little sis.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
8.500.008.50

8.5 mile loop via my house to af hs to golf course road to art dye to murdock and back.  easy pace.  humid.  9:18 first mile. 7;51 last.  Avg 8:31.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Freedom 10k (6.214 Miles) 00:46:51, Place in age division: 3
Slow milesFast milesTotal Distance
2.406.208.60

Ran to start from north of MTC (1.2 miles).  Made it to golden buckets and as I came out the announcer was counting down from 10 and the race started as I was down the grassy steep hill.  I ran up. Caught my breath, got on my music and began my pace work race. Since i have not done any speed work in months besides some 800s at 7:15-7:30 pace on the cruise I was obviuosly knew I could not pull off any spectacular time.  And with an extra 15-20 pounds definitely not.  Paces were 7:37, 7:20, 7:28, 7:35, 7:47, 7:51 and last 0.2 7:42 steep up hill but also too many people to just sprint without looking too ridiculous amonsth the later 5 k runners.   Got my cool glass award and ran back to my car with that and medal in tow.  8.6 miles today.

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 but very hot miles at 1030 am aroud my neighborhood (90 degrees).  Avg pace 8:29. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
16.000.0016.00

3 miles (1.5 up and back at Hobbler half start on dirt trail).  1:50 pacer for half.  Short??? 12.94 miles 1:47:50.  Canyon probably didn't pick up at times.  Just like Hobble creek half read 12.9x every year.  Ran with 29 year old Cami Burton.  My pace partner.  It was a great easy run.  

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

8:07 avg for 8 miles out and back on murdock canal trail from timp hs to just past battle creek road on trail and back. 8:43, 8:20, 8:16, 8:15, 8:08, 7:51, 7:50, 7;41.  humid easy miles.

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 miles.   2 warmup then 4/3/2/1 on off repeat x2.  7:54 avg .  First ons. 7:02/6:54/644/6:31.  Seconds ons 7:04/7:06/7:03/6:50.  Offs 8:18-8:41.  Controlled.  Not sprinting too hot for that.

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 miles around neighborhood.  8:26 avg. last mile quicker 7:41. First mile 9:06 

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 miles.  Easy up 9 to one mile past pay station of af canyon.  Bee strong mile 2.5.  Didn't stop. Was fine but hurt.  Avg up 8:43.  Then avg to 8:28 by two miles down at 7:43 and 7:22.  Then I got hot suddenly and had to wait for heart rate to go down stopped every mile.  Called troy on strangers phone at mile 13.  Ran to mile 14.  Waited at fox hollow golf course.  Soccer tournament last game at 1130.  Avg 8:30. 

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

1.1 miles straight up to Y mountain. 20:40.   Difficult.     Ran down in 11:29.  Too scared to run fast down.  Just too steep. Ran 6 miles at ODP at 8:05 avg pace. 

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 out and back Murdock canal.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
4.004.008.00

2 mile warmup. One up at 7:30 pace and 4 percent incline   Four down negative  2percent decline.  649/644/640/625.  1/2 mile up again. 1/3 mile cooldown 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
16.000.0016.00

Hand cart half 1:45 pacer. Slacked last mile. So hot! Mile 8 good uphill.   Avg at mile 7 was 7:51   Ran mile 8 in 9:03!! Dang. Them just was so hot and missed mark by 63 seconds. 1:46:03. Oh yah 3 mile warmup. 8:26 avg. I was already pretty sweaty from humidity 

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

speedy spaniard with Amber. I warmed up 1.8 miles.  Easy easy.  Then we ran together til last two miles when I ran ahead to find porta potty for Amber.  Waited a few minutes for her.  Then she said she would just wait til finish.  She said to go ahead so I ran last mile at 7:15 pace.  Came in at 56:05.  Amber came in at 57:54.  First 10 k and first run over 3.5 miles.  TROOPER!!   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
8.100.008.10

out and back from timp HS to up Provo Canyon and back.  Avg pace 8:25.  Wicked migraine.  so done with it.  felt awful in the head especially first two miles.  still hurting.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
6.002.008.00

2 mile jog to af hs track. Stopwatch only.  4 x 800 at controlled fast pace with 1/4 mile jog in between.  3:24/3:18/3:15/3:13.  Progressive it appears  cooldown three miles to house   I just woke and said I guess I should try some speedwork. Lol 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
16.000.0016.00

Pacer for Timp half (1:45).  Ran 1:44:02.   Ammon with me.  At mile 11 we were 30 seconds under.  So I picked it up worried.  But I should have stayed with Ammon. He was 18 seconds after me.  

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 miles in 65:27.  avg pace 8:11.  Trail starting at  Timp 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
171.0012.20183.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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