| Location: Saint George,UT,USA Member Since: Dec 23, 2009 Gender: Female Goal Type: Other Running Accomplishments: Mount Charleston Marathon 2016 - 3:17:51
Snow Canyon Half 2012 - 1:33:30
Spectrum 10K 2012 - 43:41
Short-Term Running Goals: Run a destination marathon.
Complete a half Ironman.
Long-Term Running Goals: Know when to hold 'em
Know when to fold 'em
Know when to walk away
Know when to run.... Personal: Surrounded by the people I love. Life is good.
Passionate about my family, the University of Utah -- GO UTES, almond M&Ms, mountain biking, comfy t-shirts, Survivor, friends, and (of course) running.
Physical therapist at The Health and Performance Center at Dixie Regional Medical Center. I LOVE what I do. Seriously, living the dream! |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 111.25 | 25.00 | 9.00 | 2.75 | 1.50 | 149.50 |
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| Brooks PureFlow 3 Miles: 31.50 | Brooks PureConnect 4 Miles: 110.50 | Sketchers Trail 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles B SL flutter kicks Quadruped B SL hip ER Click series heel raises CMJ |
| Brooks PureFlow 3 Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.75 | 0.00 | 0.00 | 0.75 | 0.00 | 5.50 |
| 5.5 miles, including hills x 3 Mostly on the trails just off of River and Brigham Road. Hill (steep hill headed south on River Road): .25 miles (5K effort), jog back down x 3 It's always seems so crazy to me how an 11:15 mile on a rocky uphill trail can work you like no other and yet feel so invigorating. Squat ball tosses B SL ball tosses Eccentric HS B SL bridge slides |
| Brooks PureConnect 4 Miles: 5.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles SL squats Band walks w/ GTB: lateral, forward, backward w/ knees bent and knees straight Eccentric heel raises: knees bent and knees straight Hip flexor stretches |
| Brooks PureConnect 4 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 4.00 | 0.00 | 1.50 | 6.50 |
| 5 miles (4 HM pace) 5 miles biking Sh ER Rows -> ER H. Abd pec minor stretches lat stretches LH bicep stretches * One of the great things about my work setting is that although I am at an outpatient orthopedic clinic I also get to see other types of patients. The reason for this is that many individuals do not want to take the extra half an hour to travel to St. George, especially when they need to be treated two or three times a week. One such patient is seeing me for cardiac rehab. This particular patient is hilarious (at least I think so). Since we are not a cardiac rehab clinic, don't have an EKG, etc., I have to take extra percautions for his safety and monitor his vitals closely during exercise. Well, today when he was during a more strenous part of his session he grabbed his heart and let out a huge gasp. Of course, within a fraction of a fraction of a second I had literally leaped to his side (likely faster than I have ever moved before). Immediately he began laughing hysterically. "Gotcha" he kept saying. Dang him! Probably the highest my heart rate has been in years!!!! |
| Brooks PureConnect 4 Miles: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 measly miles: Woke up late and had to pack before work. Ry and the kids left yesterday for SLC. I suppose 2 is better than 0, but not by much, only by about 2. |
| Brooks PureFlow 3 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing for me but a whole lotta something for Smo and Sherm!! Today was the USATF Junior State Championship in Provo, Utah. Both Smo and Sherm raced, and both Smo and Sherm placed. In fact, they both took 1st in both of their races. The stars were aligned in there favor. Sherm's (12) results: 100 meters: 14.23 s, 1st place. * This race was a shocker since this is actually one of Sherm's slowest times. He fiddled around with the blocks for a bit and didn't feel like they were sticking right. He got frustrated and pushed them back and decided to run without them. His start was crazy slow. Somehow he pulled it out in the end though by .21 seconds. 200 meters: 28.86 s, 1st place. * This was closer to Sherm's speed, but he still doesn't have it to where it was last year when he trained. In fact, it wasn't until this past week that Sherm decided to run track again. Basketball had ended and he was laying around the house FAR too much. So with a little encouragement he decided to give track another go. :-) Sophia's (13) results: 800 meters: 2:35.7, 1st place. * Roughly two seconds from her best time. The 2nd place girl came in at 2:41.48 and so she didn't have anyone to challenge her for the spot. Perhaps that would have gotten her another couple of seconds. But still a fantastic effort and spectacular race. 1500 meters: 5:18.78, 1st place. * HUGE PR for Smo on this race. Her previous best was last week at a 5:26.xx. She looked CRAZY strong. 2nd place ame in at 5:32.24, so once again not sure if she really got into that deep place where you pull everything out. No worries though, I'm sure that will happen in a few weeks at Region (Utah, Montana, Idaho, Wyoming). Great day!!!!! | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles in Midvale, Utah. Was fun running in my old stomping ground but I was shocked at how much more labored my breathing was. BOO!!! But one of those miles was crazy fun as Smo, Sherm and Livvy came along. :-) Through my run I couldn't help but smile (even though I felt the miles were much more difficult than usual). I'm sure this was because I was thinking about Smo and Sherm's incredible performances yesterday (see June 6th entry). Seriously, my kiddos amaze me. I admire the way that Sophia puts so much into her dreams. I feel like I have a front row seat watching her take bite after bite into each one. I love it! |
| Brooks PureConnect 4 Miles: 10.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles Butterfly bridges SL bridges with hip abduction Bent knee fall outs with TrA SL hops: F/B, S/S Heel walking |
| Brooks PureConnect 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles: -> Brigham Exit SLS (e.o./e.c.) G/S stretches G/S eccentrics Half kneeling lean backs |
| Brooks PureConnect 4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles I know I did some THEX as well, but I cannot for the life of me recall what ones. I need to enter this stuff closer to the time I do it! :-) |
| Brooks PureFlow 3 Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 2.00 | 2.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles including 30 minutes tempo up towards Washington Fields. I have been doing THEX everyday but cannot recall what I did when. Oops. |
| Brooks PureConnect 4 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 1 mile by myself and 3.5 with Melanie. It was wonderful to have her company! She has a daughter that runs in the same track club as Smo and Sherm. Ironically we grew up together when we were young (although she is a handful of years younger than I am). In fact, she even dated one of my brothers a time or two. Nice and easy pace with great conversation. :-) |
| Brooks PureConnect 4 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 5.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles by my lonesome. I really do need to make the effort to run with the running groups for my long runs. It would make these runs so much more enjoyable. Also, I can't wait for Ry to get better to join me! I tried to talk Smo into some extra miles with me but between her three basketball teams and track she really is pretty exhausted. I'm excited to see how both her and Sherm do in Regionals. :-) |
| Brooks PureConnect 4 Miles: 11.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 easy miles |
| Brooks PureFlow 3 Miles: 4.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles (3 with Ry). Bull Loop x 2 |
| Brooks PureConnect 4 Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles |
| Brooks PureFlow 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 2.00 | 0.00 | 5.50 |
| 5.5 miles including 4 x 800 |
| Brooks PureConnect 4 Miles: 5.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with 6 at MP effort. Hoping my MP will actually be a little faster than what I ran. It was a little over 80 degrees and I felt a bit sluggish. Not horrible, but nothing to write home about either. |
| Brooks PureConnect 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 trail miles with Ry behind D-Hills. Up to the water tower and around to the Little Valley Park area and back. HOT but great company. :-) |
| Sketchers Trail 3 Miles: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles with Melanie. Great conversation. Easy pace. Loved every minute. |
| Brooks PureFlow 3 Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles
SLS
prone hip ext
hip ext / ER
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| Brooks PureConnect 4 Miles: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 easy miles |
| Brooks PureFlow 3 Miles: 4.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 1.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles, including 4 x hill |
| Brooks PureConnect 4 Miles: 4.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 6.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles, inc. 6 MP: Summit Loop |
| Brooks PureConnect 4 Miles: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running for me but Smo and Sherm had the USATF Region Junior Olympics (Utah, Montana, Snake River, and Wyoming.) This year it was at UVU (making traveling a little bit better), but man alive was it hot! Sophia was not happy with her times but considering she had played literally 20 basketball games on the high school Freshman and Sophomore teams (10 each) the week before (and she is only 13, but it was at the Dixie Camp and so they asked her to participate: her first true love is basketball, second is track) I thought she did AMAZING! She knew before hand that if she chose to participate in the camp, let alone on two teams, that it would affect region. She weighed the pros and cons and made her decision. There was no right or wrong decision. She gave up a basketball camp to compete at State and so this time she decided to attend the camp and be okay with how it would affect her times. Although she insisted that she would be okay if she did not run her best times when making the decision, I believe it was harder than she thought it would be when the girls who beat her were the same girls she beat at State. Great learning experience for sure! :-) And, like I said, I still think she did FANTASTIC!! As for Sherm, well let's just say that he was ecstatic. That boy has so much natural ability that it is crazy. For only training for one month what he pulled off was much more than we had all expected. Sophia: 800 meters, 3rd place with a 2:38.05 (ran a 2:33.xx at State this year) 1500 meters, 4th place with a 5:23.64 (ran a 5:18.xx at State this year) Sherm: 100 meters, 2nd place with a 13.38 sec (1st place was also a 13.38) Not sure how they determined who was actual first unless they looked at a photo finish or something. Of course, as Sherm's mom, I am certain that his chest crossed the finish line first! ;-)) 200 meters, 3rd place with a personal best of 27.20 sec. GREAT day!!! :-) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 2.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| 13 miles, 9 of which were with Ry! :-) |
| Brooks PureConnect 4 Miles: 13.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 easy miles |
| Brooks PureFlow 3 Miles: 3.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, bull loop x 2 with Ry joining me for the second loop. :-) |
| Brooks PureConnect 4 Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 111.25 | 25.00 | 9.00 | 2.75 | 1.50 | 149.50 |
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| Brooks PureFlow 3 Miles: 31.50 | Brooks PureConnect 4 Miles: 110.50 | Sketchers Trail 3 Miles: 6.00 |
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