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Week starting Nov 04, 2012

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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 32 marathons: 14 St. George (1995, 2006-2018). 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:

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 20,  Brooke 18, and Amber 15 and one dog-Cocoa (15). 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 in the level 2 nursery  at American Fork Hospital.  Our family loves to camp and go to Disneyland.  

Miles:This week: 10.75 Month: 37.69 Year: 1660.31
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
39.606.5146.11
Mizuno Precision 11 (orange) Miles: 18.57Brooks Pureflow Miles: 8.77Nike Pegasus Charc/lime Miles: 18.77
Night Sleep Time: 31.00Nap Time: 0.00Total Sleep Time: 31.00Weight: 0.00
Slow milesFast milesTotal Distance
6.504.0010.50

Alleluyah for the ENDING of Daylight savings!!!  seriously I am like a whole new person on this schedule!!  (recall the disaster last March, daylight savings start date, when I got injured trying to keep to my running schedule with one less hour and working??!! so running at 4am was really 3am for a while there!!!  )  Seriously on my drive home from the gym this morning I was wondering why life looked better-- ahhhh it was lighter in the morning after getting up in the dark to run at 530am on the TMs.   My circadian rhythm was messed up for 7 months and now I get only a few short months of this glory when it will be taken away again!!  I know for NON morning people this makes NO sense at all but truly this way is for me!!  I could go on and on with this revelation.  As I drove to the gym this did not dawn on me but I got there right at 530am and hopped on the TM.   No plan at all.  Thought perhaps 10 miles should do the trick.  Felt a little bloated and running is such a great detox!!    I  had no idea where I should start. I have this nagging knee cap pain that I notice when I walk downstairs-- more like joint fluid low or something-- ever since the half marathon in the uncushioned new shoes.  But running doesn't seem to bother it.  Trail running would I believe.  Okay this is what I impromptu ran--  8 progressive miles until the TM timer was about to go off at 60 minutes.  Reset TM and ran two more miles.  All at 1 percent.  It was a progressive run-- miles at 8:13, 8:00, 7:47, 7:35, 7:24, 7:14, 7:03, and last mile at 6:34 AP  (I kept upping the pace every lap til I got to 10mph --6mm briefly).  Then I quickly got a drink of water and ran two more miles starting easy at 7:30 pace but ended with a 7:03 average for the two miles cause I kept upping the pace and got down to a 5:46 pace briefly.  I felt good.  I wasn't tired at all.  All effort felt comfortable.  This way of running on the TM is like a frog in  cold water pot turning up the heat ever so slowly :D.  Hence why I didn't notice any effort changes.  AP for entire 10 miles = 7:20.   Cooled down 1/2 mile jog at 7:45 or so AP.  Loved this run.   Loved driving home in daylight at 7am!!!!!!!!!!!!!!!!!!!!!!    I am glad I figured myself out. 

Mizuno Precision 11 (orange) Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Slow milesFast milesTotal Distance
8.770.008.77

Early morning run at 540am.  Broke my neighborhood boundaries and just went where I wanted--- ended up at the outdoor track at AFH-- ran 3 miles easy at 7:32 AP then headed home again.  Feel really great.  Watch in time mode only so used the laps to tell me.   AP for 8.77 miles 7:55.   THEN went marathon couponing/grocery shopping.  Saved tons.  THEN went on a 15 mile bike ride on the Canal (newly paved : D) in 1:20 minutes.    It was measured with my friends bike odometer.  We were just strolling.  The only hard part was the steep climb up 1100 north to the canal.  Awesome!!  The day was perfect.  THEN  I took five minutes to VOTE for the next president (and others).    MOre to come-- staff meeting at 1700 then Activity Days (I am 8 year old leader) at 7pm.    Finished watching Anne of Green Gables last night with my girls :D. 

Brooks Pureflow Miles: 8.77
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(5)
Slow milesFast milesTotal Distance
8.070.008.07

8 miles with Rachelle starting at Macey's in Orem and heading into the wind up Provo Canyon, 4 up/back.  Ran into Melody on the way back :D  and she ran with us back to Macey's.  Wore shorts again.  Probably the last day for a while.  Then power cleaned the bathrooms (three) and vaccumed.  Tired.  Just tried blackstrap molasses-- great source of iron, magenisium and calcium.  Currently have a headache from the intenseness of the taste of one tablespoon.  NEVER again.  Now to find some recipes to use up the bottle.  I can't believe how nasty it tasted.  Not one anyone could get used to.  Like bitter chocolate but worse.  Wooo this headache is my body's way of saying-- HELL--O!!!  Back to the liquid iron-- pricey but worth it.  AP today 8:01 for 8.07 miles.  First mile about 8:50.

Mizuno Precision 11 (orange) Miles: 8.07
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(3)
Slow milesFast milesTotal Distance
0.000.000.00

day off. taking one once a week besides Sunday when I work.   no need to push it right now.  can't make shoe decisions.  Sent back two pair.  Back to Pegasus 29.  They just feel so comfy.  I walked around in them all day.  I wore them for the marathon (different color) and now here I am wearing them again.  I swear I have some brain defect-- the next day the same shoe that I thought felt good doesn't feel right.  BUT on the plus I wore them at SG and PRed and NO blisters.   Want to try the mizuno precision 13s but have not seen them in the stores yet and the 12 were just TOO flexible and wore down too easily.  They realized this -- I think-- and made a sturdier material.  Wish I was a wear tester for shoes cause finding the perfect shoe ain't easy.  Apparently I am running the Thanksgiving Fleet Feet 5k with Rachelle.  Hopefully I can stay within viewing distance from her!!    Our goal is sub 20.  We haven't been into much speed lately.  And you never know how the weather will be.  Not to mention how ridiculous the course is looping and turning. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
4.252.516.76

nike pegasus 29 grey/lime    couldn't sleep so got out at 445am.  after reading rachelle's TM workout and the fact that we are running a 5k together on Tday I thought I better try some sw too.  So ran the same workout out side.  Put garmin in interval mode and ran a warm up of 2.28 miles in 8:31 pace then straight into the 15 min on/offs.    So wanted to stop at 10.  In fact after 12 I stopped my watch for 15 seconds to catch my breath and did it again at 13.  I had no idea of pace.  Just ran by feel and I was quite worried that my effort that felt hard would end up being a 6:20 or so.   But just had to wait and see.  I didn't even know how my offs were.  Just felt like I was slowly jogging those.  Here are the splits- 5:59/7:50   5:58/7:45   5:47/8:12  5:53/7:42   6:04/8:19   5:58/8:13   5:59/7:57   6:00/8:34  5:57/8:21   6:09/8:00   5:52/8:43   6:09/8:22   5:59/8:25    6:21(car, had to stop or would have been in ER)/8:35   5:53/8:19.   AP for ons = 5:58.5 !!!  Offs AP 8:11.  Cool down only .16 miles at 8:23.  Time for work.  Wanted to vomit up my Panda Express and little Caesars Pizza from my meals the day before.  Seriously got to work on proper nutrition at these times.  My nikes felt awesome on my feet.  And I BEAT THE STORM.  I wore shorts and shortsleeves!!  The wind was picking quite a bit but it felt more like a nice cool off then a bother.  It was the calm before the storm.  It started to rain as  I drove to work 10 minutes later.  Legs feel great now.  Busy 13.5 hour shift.  It is now snowing hard and my kids are making a snow fort in the front yard.  Wish we got our leaves up sooner!!

Nike Pegasus Charc/lime Miles: 6.76
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
12.010.0012.01

Up til midnight.  Two of my daughters crawled into my bed with me while my husband stayed up.  Woke again at 250am.  Then at 4am then alarm at 520am.  Drove Kim and myself to Jane's in Highland.  Ran to the Canal trail (nicely paved now with just a few diversions until complete).  We had a few good hills too.  Jane is 0.3 miles to the canal.  We ran about 3/4 miles after canyon road (6mile turn around).  It was cold but the snowy setting was quite beautiful.  AP 7:26 for 12 miles.  Tired the last two miles.  Not sure of mile splits.  Still off on my garmin.  Our AP at halfway was 7:35.  Lovin' my shoes.  My feet are being spoiled.  They aren't achy anymore. 

Nike Pegasus Charc/lime Miles: 12.01
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
39.606.5146.11
Mizuno Precision 11 (orange) Miles: 18.57Brooks Pureflow Miles: 8.77Nike Pegasus Charc/lime Miles: 18.77
Night Sleep Time: 31.00Nap Time: 0.00Total Sleep Time: 31.00Weight: 0.00
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