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Week starting Dec 08, 2019

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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 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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Miles:This week: 0.00 Month: 13.00 Year: 506.12
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
29.380.0029.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Slow milesFast milesTotal Distance
8.860.008.86

3 warm up in 26:01     8x 2.5 min at 9.2 mph. 6:31 pace.  2.5 min jog in between.  Felt so tired getting up this am.  Sugar I m sure culprit.  So did first foot then took longer rest in between but still did 2.5 min in between at 6.7 mph.  8:57 pace.   Upper body abs with Kim when she arrived.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
5.280.005.28

finally ran outside! felt so nice to be in the Wintery breeze.  Ran from my house to top of 1100 north entrance to grove creek trail head.  stopped only at light.  pace decent actually.  9:02 first mile mark (wore stop watch) then course sharpens to a pretty good grade.  at least 7 percent may 8 or 9 at times.  or 15 lol.  course tooled 2.64 miles up.  25:26.  avg 9:38.  stopped there to enjoy the Rocky moment.  it is not an easy feat.  then jogged down.  didn't pick up pace at all.  just natural easy pace.  21:19.  8:04 avg. last mile 8:18 (little less, was on other side of road coming back)   total time 46:45 for 5.28 miles.  8:51 total avg for entire run.  Christmas party at Janes.  It was wonderful!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
5.140.005.14

 

Warmup 6.5 mph x 5 min    
7 speed 1 incline x 2 min alt w/
6 incline at  5.8 mph x 2 min  repeat   
then flys and lunges   
7.5  speed  1 incline x 2 min alt w/    
6.5 incline and 6 speed     Repeat 
then side raises and planks    
8 speed 1 incline x 2 min    

7 incline 6.5 speed  x 2 min. Repeat then jump squats and burpees        
8.5 speed 1 incline x 2 min  and 7.5 incline and 6 mph  x 2 min   Repeat  

Last climb 10 incline x 10 min   1 min increments from 5 mph to 5.9 mph  47 min   5.14 miles  

Harder than it reads  

      

 

 

 

 

 

 

 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Slow milesFast milesTotal Distance
10.100.0010.10

5 in 42:02.  Avg 8:24 pace. Started at 8:57 pace increased every half mile by 0.1 mph until 5 miles.   Potty.  Then right into where I left off.   5 more miles but started at 7.7 then to 8mph.   Stayed there til  7.1 miles.  Then back down  increments to 7.7 mph. Stayed there for two miles to 5 miles.    Avg 7:41 pace.   Total avg 8:02.  Tm were the ones that are harder so that's good.   Meaning like running out doors when at 0 percent.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
29.380.0029.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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