| 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! |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1312.21 | 383.81 | 170.19 | 67.88 | 376.33 | 2310.42 |
|
| Brooks Pure Flow - Angel Blue Miles: 102.60 | Brooks Pure Flow - Black Miles: 19.10 | Brooks Pure Flow - Purple Miles: 252.50 | Brooks Pure Flow - Teal Miles: 41.20 | Adidas Supernova Glide - Pink And Black Miles: 5.00 | Brooks Pure Flow - Pink Miles: 10.10 | Saucony Kinvara Pink/Blue Miles: 3.10 | Brooks Pure Flow - Teal Miles: 214.85 | Brooks Pure Connect Miles: 6.00 | Adidas Supernova Glide - Red Miles: 4.00 | Brooks Pure Flow - Yellow Miles: 296.36 | Brooks Pure Grit - Trail Miles: 36.99 | Brooks Pureflow - New Blue Miles: 214.26 | Brooks Pureflow Black/white Miles: 219.73 | Brooks PureFlow 2: Lime Punch Miles: 218.00 | Brooks Pure Flow - Red Miles: 112.00 | Brooks Pure Cadence - Fiery Coral Miles: 8.00 |
|
| | 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 |
| |
| Brooks Pure Flow - Angel Blue Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| |
| Brooks Pure Flow - Black Miles: 3.00 |
|
| | 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 |
| |
| Brooks Pure Flow - Purple Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| |
| Brooks Pure Flow - Purple Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 2.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| 14 miles, AP 8:16 I think I am going to run another week or two relatively easy. I have had some medial gastroc pain since SGM that I would really like to rid myself of. It has never stopped me from running, but it sure would be nice not to worry about it. :) The semester starts tomorrow, sigh! I have really enjoyed the past few weeks. It'll be a little difficult to get in the groove of studying again. :) Hope everyone is having a fantastic 2013!!! :) :) :) |
| Brooks Pure Flow - Purple Miles: 14.00 |
| |
| | 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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Brooks Pure Flow - Teal Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 6.00 | 9.10 |
| sprint tri at the gym *Finally back in the water. Felt so good but swim was definitely slower (but steady). I forget too easily how much better my body and mind feels doing these types of workouts. |
| Brooks Pure Flow - Teal Miles: 3.10 |
|
| | 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 |
| |
| Brooks Pure Flow - Angel Blue Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| |
| Brooks Pure Flow - Angel Blue Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 1.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| |
| Brooks Pure Flow - Teal Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 6.00 | 9.10 |
| sprint tri at the gym * Sprint tris are by far my favorite workouts. :) |
| Brooks Pure Flow - Teal Miles: 3.10 |
| |
| | 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 |
| |
| Adidas Supernova Glide - Pink And Black Miles: 5.00 |
|
| | 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 |
| crazy crazy day -- no workout :( |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.10 | 1.00 | 0.00 | 0.00 | 6.00 | 9.10 |
| sprint tri at the gym |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| |
| Brooks Pure Flow - Purple Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Brooks Pure Flow - Teal Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 4.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
|
| Brooks Pure Flow - Purple Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 6.00 | 9.10 |
| Quasi sprint tri at the gym -- I did not bike the whole 12.4 miles. Since I wanted to train on the kilamanjaro program at its highest resistance level I just biked for roughly the same amount of time that it takes me to do 12.4 miles on random level 6. Here's to a great week!! :) |
| Brooks Pure Flow - Pink Miles: 3.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, AP 8:08 ST: lower body |
| Brooks Pure Flow - Teal Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, AP 7:58 ST: upper body |
| Brooks Pure Flow - Purple Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 6.00 | 9.10 |
| sprint tri at the gym -- biked hard, ran easy, swam comfortably :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 5.00 | 0.00 | 1.00 | 1.00 | 9.00 |
| Bike: 15 minutes - easy Run: 8 miles (1 wu @ 9:30, 6 @ 7:34, 1 cd @ 9:30) ST: planks, bridges, push-ups, chin-ups |
| Brooks Pure Flow - Teal Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, AP 8:41 Flexibility exercises. Ahhhhh ... needed that. :) Also I updated "red sausage" to "chloroplast" recently. Random info here: My kids give all my PT and exercise equipment nicknames. Don't ask me why but it's pretty funny. For example, they call my skeleton "Harry" (they thought that was funny since Harry certainly has no hair). "Red Sausage" was my red foam roller. "Chloropast" is my new and improved roller! http://www.amazon.com/Rejuvenation-RPR13-p-Progression-Roller/dp/B008YTAPYK :) :) :) Good times!!! :) Here's to a happy Friday and fantastic weekend!!! :) |
| Brooks Pure Flow - Purple Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 4.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| 15 miles, AP 7:56 ST: ML/TA/QL 4 basketball games today so I wasn't able to start my run until 5:30 this evening. Not a big fan of the evening runs. But on a positive note we went to an Express Gold's Gym, which was a lot smaller than the Gold's we usually go to ... this was nice because I was able to watch my hot hubby on all the machines because everything was so close. He is getting ripped!! :) |
| Brooks Pure Flow - Angel Blue Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| 60 minutes of biking and shoveled 5 driveways with Ry and the kiddoes :) | |
| | 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, AP 8:19 ** Missed my first class this morning that started at 8. Gave myself 70 minutes to get to school ... ended up taking my 2 hours and 6 minutes. The roads didn't seem that bad but things were moving at a snail's pace. Sigh. |
| Brooks Pure Flow - Angel Blue Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 8:03 ST: lower body with emphasis on ankle stability |
| Brooks Pure Flow - Angel Blue Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 6.00 | 9.10 |
| Sprint tri at the gym. Biked hard, ran conservatively then pushed a bit in the swim - which is not like me. I love to just take the swim super easy. Can't decide if I want to learn to swim faster or just continue to use it for the psychological benefits it gives me ... probably the latter). :) Need to start getting more sleep. Btw, I love cherry Ju Ju hearts! :) |
| Brooks Pure Flow - Angel Blue Miles: 3.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, AP 7:54 ST: back |
| Brooks Pure Flow - Purple Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 5.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| 15 miles (1 wu and then 14 @ 7:51) * After several days of very little sleep and getting a bit behind in school I decided to take Friday and Saturday completely off of any workouts, try to catch up on some sleep and regroup. I slept 9 hours Friday night and 10.5 Saturday night. WOW! I feel like a new woman!!! My body needed that. :) Here's to a wonderful week and trying to stay caught up. :) Happy Superbowl Sunday, everyone. Peace and love!!! (Yeah, a little extra sleep and a good run has me feeling all lovey-dovey-esque.) :) |
| Brooks Pure Flow - Angel Blue Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| MORNING: 5 recovery miles ST: core Hopefully more tonight. But who knows. Here's to a great week, All. :) EVENING: bike: 45 minutes (40 minutes on Kilamanjaro Level 25, 5 minutes cooldown) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 7:47 ST: upper body |
| Brooks Pure Flow - Angel Blue Miles: 6.00 |
| |
| | 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, AP 8:39 ST: lower body |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 6.00 | 9.10 |
| Sprint tri at the gym. Solid effort. :) | |
| | 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 workout. A handful of PT students were asked to help with the interview process for those whom the University selected to interview for their doctorate PT program. I am so glad that I was selected, it was a fantastic experience. The whole thing was amazing!!! It seems crazy that it was over two years ago that I was in their position. Time flies. :) After a day of interviewing I took Rylee to verify what I knew was the case. Yep ... fibular stress fracture. Bummer!!! She is going to play through it since her last game is this Tuesday and then let it heal. She is super grateful that it happened towards the end of the season and not the beginning! :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 1.60 | 0.00 | 6.00 | 9.10 |
| Went back and forth on doing a long run or a sprint tri today. Ry got up early and said he was headed to the gym. I really didn't feel like doing a long run but a tri sounded perfect. So that's what I did. Mistake of the workout was wearing the Kinvaras. I love how I feel super light and fast when I am in them, but I noticed a couple of months ago that they aggravated my calf muscles so I have shied away from them. About halfway through my run I felt a twinge, no biggie. I slowed down and it went away. Sadly, later in the evening I felt the beginning of that familiar medial calf pain. Dang. It's not bad, but it is there. Bummer. |
| Saucony Kinvara Pink/Blue Miles: 3.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 2.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, AP 8:18 Wanted to get in a longish run but wanted to take it fairly easy. Slight medial calf pain. Not sure if I would have noticed it if I were not looking for it though. I'll take the next few days easy. :) Here's to a great week! :) |
| Brooks Pure Flow - Angel Blue Miles: 12.00 |
| |
| | 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, AP 8:02 ST: upper body CP: 3/10 |
| Brooks Pure Flow - Angel Blue Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 6.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles (6 @ 7:42, 1 cd) FL: 10 minutes CP: 3/10 |
| Brooks Pure Flow - Angel Blue Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 1.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles, AP 8:03 ST: hips CP: still 3/10 -- Not getting better, not getting worse. Haven't felt the need to taken any meds, so that's a plus. :) |
| Brooks Pure Flow - Purple Miles: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.50 | 0.00 | 2.00 | 9.50 |
| 7.5 miles, AP 7:56 Bike: 30 minutes easy ST: LE (below the knees) CP: ISQ HAPPY VALENTINE'S DAY!!! |
| Brooks Pure Flow - Angel Blue Miles: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 6.00 | 2.00 | 0.00 | 0.00 | 15.00 |
| 15 miles (14 with 7:48 AP then 1 slow cool down mile) The day off yesterday seems to have worked well for the calf. CP 2/10 |
| Brooks Pure Flow - Teal Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Bike: 45 minutes, hill work - Kilimanjaro level 20-25 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 4.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 9 miles (2 wu, 6 @ 7:34, 1 cd) ST: core CP: 2/10 Which I am pleased with considering my hard run on Saturday. :) Happy President's Day! Good luck in state Lady Jags!! :) |
| Brooks Pure Flow - Teal Miles: 9.00 |
| |
| | 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 recovery miles Midterms this week. I should probably have substituted the recovery run with time on the bike or elliptical where I could have studied. Dang ... hindsight is 20/20. :) |
| Brooks Pure Flow - Black Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Bike: 45 minutes Run: 2 miles ST: lower body |
| Brooks Pure Flow - Angel Blue Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 1.00 | 1.00 | 0.00 | 7.00 |
| 7 miles with a couple faster miles in the middle |
| Brooks Pure Flow - Black Miles: 7.00 |
|
| | 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 |
| Just 7 miles ...super tired. |
| Brooks Pure Flow - Pink Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 12.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles (2 warm up, 12 @ 7:48, 2 cool down) Not sure this run was all that smart. I was too tired and forced my way through. I'll try to sleep lots this weekend to make up for my lack of judgement. :) :) :) Also, I really need to eat better meals instead of all the protein bars and shakes. My weight is down too low and I feel fatigued. Could just be the stress of midterms. But I know better. Come on, Teena, pull it together. :) |
| Brooks Pure Flow - Teal Miles: 16.00 |
| |
| | 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 easy miles |
| Brooks Pure Connect Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 4.00 | 1.00 | 0.00 | 7.00 |
| 7 miles (1 wu, 5 @ 7:25, 1 cd) ST: core | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 6.00 | 9.10 |
| Sprint tri at the gym. :) |
| Brooks Pure Flow - Black Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 8 miles (1 wu, 6 @ 7:28, 1 cd) ST: lower leg/ankle/foot |
| Brooks Pure Flow - Teal Miles: 8.00 |
| |
| | 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 |
| |
| Adidas Supernova Glide - Red Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 2.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles, AP 8:14 (8 miles with Ry and 6 by my lonesome) I thought the slower pace would feel super easy. Not so. Felt light headed and as if I were running much faster than I was. On the bright side, Ry was running super strong!! :) |
| Brooks Pure Flow - Teal Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| 60 minutes spin bike |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 4.00 | 5.50 |
| I think I am hurt. :( When I started my run this morning something didn't feel quite right. About 1 mile in I felt a sharp burning pain in my left anteriomedial tibial approximately 2/3rds proximal to my ankle. No! I have felt this pain before. This poor lower leg has had it's fair share of problems, including: a prior stress fx, plantar fasciitis, anterior compartment syndrome, and medial gastroc tear. Even though I do what I can to prevent injury here the repetitive stress is just too much for it to handle oft times. I am convinced it stems back to my ACL repair (yep, way back in the day when they repaired the ACL instead of reconstruct it --1986). The repair was done before my growth plates were closed and I am fairly certain this is the biggest problem my little left leg faces. I stopped running and hopped on the bike. During my ride I convinced myself it was probably just some funky nerve ing and hopped back on the treadmill. First few steps weren't bad then bam ... It was back. Finished on the elliptical which was pain free. I am really hoping that it is merely a stress reaction and not fracture and that 1-2 weeks of relative rest will be adequate but am prepared for longer. Ogden full is likely out but if I am smart I will still be ready for the steeplechase and Spartan. Guessing I was running a little funky for fear of re injuring my calf, the faster miles certainly did not help. Dang. Happy Monday anyway, all. :) ------------------ Run 1.5 miles Spin 30 minutes Elliptical 20 minutes | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 60 minutes elliptical ST: upper body |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 45 minutes spin 30 minutes elliptical ST: lower extremities, emphasis on eccentric loading of the posterior leg * It is crazy hard not to run in this gorgeous weather. Can hardly wait to bike Red Rock next week. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 60 minutes elliptical FL - 15 minutes |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| 60 minutes spin, kilamanjaro simulation 30 minutes elliptical ST: core | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| bike: 40 minutes, Kilimanjaro L20-25 elliptical: 30 minutes ST: lower body |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| RED ROCK CANYON!!!! I L*O*V*E this place!!!! :) Mountain biking: A little over three hours of riding in perfect weather. It was AWESOME! Legs burning at the end. A perfect mixture of climbing, rock scrambling, red dirt, downhill, and twisty turnies! :) Doesn't look like I can enter pictures using my ipod ... but we got some good ones!!! Good times! :) Late Night Loop, Landmine Loop, and Mustang Trail. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| Another wonderful day in Red Rock. :) A little over two hours mtn biking on the new Route 33 trail and Dead horse loop. I was a little nervous but it was AWESOME! Followed by 43 minutes of trail running, I think it was around 5 miles. Leg felt pretty dang good! I could feel a sensation that felt like some sort of tissue stretching but it did not hurt. :) I will continue to run every other day until I can consistently run 60 minutes with zero pain (that is if I continue to feel this good). Happy day!! :) |
| Brooks Pure Flow - Teal Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| 2 1/2 hours mtn' biking. Took the trail less traveled today (at least one that we had never been on). Lots of rock scrambling, which always makes me a bit nervous but draws me in simultaneously. Took a couple of spills but I am getting so much better at falling with grace. :) Ended up at the back side of Diamond Valley and then made our way back. I think we may have been on the Old Spanish Trail for some of it, but there were some trails that don't seem to be on the map. That is one of the great things about this area, there always seems to be a new trail that we haven't been on before. My left high glute area took a beating during one of the falls. Pretty certain the crash left me with a nice black, green and blue tattoo. Sweet! ;) Can hardly believe it is Wednesday night. Missing my kiddoes but loving my time with Ry. :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 9.00 | 13.00 |
| 3 hours of super strenuous mountain biking somewhere on a very rock infested mountain. Not my favorite by any stretch of the imagination. We were trying to find the Bonnie and Clyde trail but somehow ended up in the middle of no where. We followed a very rocky and hard to ride wash of some sort that we thought would eventually get us where we wanted to go. We kept saying that we were going to give it 10 more minutes thinking all our hard work would be rewarded. We knew the trail was going to be hard so we thought maybe we were on it, but we never saw the things we were supposed to see, and it was not fun (other than the times when Ry and I would start to laugh at how ridiculous we were for being out there)! We finally decided we should head back before we were stuck somewhere. Sigh. Oh well. Could have been worse. (Note to self: When you don't see another single mountain biker on a mountain biking trail during spring break you may just not be on a trail.) When we were done biking our plan was to run 5-6 miles but we were so incredibly tired that we took a four mile loop instead. Lots of yummy food and frozen yogurt to follow. :) Did I mention that it was blasted hot out there today???? :) :) :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Very relaxing day with a nice 2 hour evening ride. I know this is a running blog but WOW ... I really love mountain biking!! :) So last night and all morning I couldn't stop thinking about yesterday's failed quest at riding the Bonnie and Clyde trail. It was eating me up. I am happy to report that we finally found it!!!! :) :) :) Unfortunately we didn't begin our ride until close to 5:00 this evening so had to turn around about an hour and 10 minutes into it for fear of getting stranded in the dark. The entire loop is said to take about 5 hours. We are seriously considering giving it a go as our last hoorah tomorrow but the "difficult" trail signs have me somewhat spooked. I did fine on it this evening but I assume it gets even more difficult. We'll have to see what tomorrow brings. This week has gone by so fast but I am excited to see my kiddoes on Sunday. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
| 6 hours and 16 minutes of mountain biking!!! (That includes the time spent on my butt wondering if I wanted to get off the ground after my numerous falls, the time spent changing my flat tire -- actually Ryan changed it for me, and, of course, a couple stops to admire the views.) What were we thinking??? :) :) :) The Bonnie and Clyde loop had been teasing us since we got here. Today we went to see what she was all about. We started at 11:20 and it was already 75 degrees out. When we finished it was 85. There was no way that I could have done this loop last year. Although I fell numerous times I am super proud of myself. This loop included many other trails as well, such as: Lizards Pass, Deadhorse, Pipeline trail and Satan's Escalator (which lived up to its name). The overview at Wilson's Tank made it all worth it. So incredibly beautiful. Glad we did this, but don't foresee me doing anything like it again in the near future. :) No way I am going to run after that. Off to the hot tub!!! :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, AP 8:09 30 minutes of T'ai Chi Leg is doing great. :) |
| Brooks Pure Flow - Teal Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| Spin bike: 60 minutes, moderate -> hard -> really hard ST: upper body |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 1.50 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, AP 8:06 ST: core |
| Brooks Pure Flow - Teal Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.10 | 0.00 | 0.00 | 6.00 | 9.10 |
| **sprint tri at the gym** bike: 20K (random L4/42:48) run: 5K (23:50) swim: 750 meters (17:48) This is still my favorite workout. :) |
| Brooks Pure Flow - Teal Miles: 3.10 |
| |
| | 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 |
| Crazy day. Never did get a workout in. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 3.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles (13 with AP 7:58, 1 cool down) Very happy with how my leg did. I was pretty stinkin' tired at the end, as would be expected. Interested in how my leg will feel in the morning but I have a gut feeling that it will feel awesome! :) If things continue to progress this well I will shoot for running 5 times next week and maybe add some plyometrics if that goes well. Have a great weekend, All. :) |
| Brooks Pure Flow - Teal Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| swim: 1500 meters, 38:47 I swam this nice and easy since it was the first time swimming anything over 800 meters in the past 6 months or so. Then, come to think of it, I almost always swim nice and easy because I can't seem to motivate myself to push during swims. Not sure if it is because I like the feelings of complete calmness I get when swimming this way or whether I am scared of pushing during a swim. Either way, my nice and relaxed 1500 meter pace is still about 2 1/2 - 3 minutes slower than it was roughly 6 months ago. Makes sense. :) Going back and forth on taking swimming more seriously and maybe attending a masters class or hiring a coach for a few lessons. In a nutshell: The swim felt awesome today, albeit slow ... :) And ... I really like cherry sours. :) (Leg feels great this morning.) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles (7 with AP 7:53, then 1 cool down) ST: hip |
| Brooks Pure Flow - Teal Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| Bike: 30 minutes easy Run: 6 miles, AP 9:34 (2 miles at 4% incline, 2 @ 5%, and 2 @ 6% -- 1584 feet climb) I was feeling pretty good about myself during the run. Then I looked up the vertical in the first 7.5 miles of the Wahsatch Steeplechase that is in June (and that I have already registered for): 4500 feet!!!!!! What have I let Fly talk me into??? Was quickly knocked back to earth. Sheesh!!!!! :) ST: upper body with emphasis on RTC muscles |
| Brooks Pure Flow - Teal Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 5.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 miles (.5 warm up, 7 with AP 7:34, .5 cool down) Crazy busy week!! Headed to Vegas again in a couple of hours for my daughter's ball tournament! :) *** Go Rylee *** Go Lady Rebels *** |
| Brooks Pure Flow - Teal Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.20 | 4.00 | 0.00 | 0.00 | 0.00 | 16.20 |
| ~ 16.2 miles (best estimate) So ... long story short: I had not planned to do my long run today. Went out this morning around 9 (It was already above 70) for an easy shorter run. One hour max. I forgot to pack my garmin but had my little timex watch so I was just going to run about 25 minutes and then turn around. 25 minutes into my run I hit the strip and wanted to run down it for a bit. I thought maybe just 10 minutes and then I'd turn around. Come to find out I really like looking at myself in the big mirror/glass windows on all the fancy buildings. Not because I think I look good but because it is really cool! How often do you get to watch yourself run from the side? After about a half an hour of that I headed back. I was getting super hot and I was extremely thirsty (I had found several long stairways and did a handful of quick up and downs on them trying to imitate Rocky). When I finally arrived back at the condo I realized that I could either head out for another hour or so and have my long run done for the week or get up super early before Rylee's first game in the morning. With how tired I already felt I figure that tomorrow would be ugly (if I got out of my bed at all). I chugged down a gatorade and ate some fruit snacks and headed back out. It wasn't long until I realized that I definitely did not have enough fuel in me. Everything felt heavy as my pace slowed quite a bit and I found myself feeling light-headed and dizzy. I took a couple of minute walk breaks and finished the hour (was in the 80s now). When I plugged my route in my phone it said 16.2 miles. Don't know how precise that is, but it seems right. Wish I would have felt stronger during the run (and that I could have gone faster) but after running hard yesterday I will take it. :) Rylee's team so far this tournament: 0 Wins 2 Losses. Not what she was hoping ... but good character building stuff!!!! :) :) :) |
| Brooks Pure Flow - Teal Miles: 16.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile Easter run with Ry (with our three youngest joining us for the first mile), AP 8:49 Beautiful Easter morning. :) |
| Brooks Pure Flow - Teal Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 4.00 | 1.00 | 0.00 | 6.50 |
| 6.5 miles (1 warm up, 5 @ 7:20, .5 cool down) Happy new week, All. :) |
| Brooks Pure Flow - Teal Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.50 | 1.50 | 0.00 | 0.00 | 10.00 |
| 10 miles (1 warm up, 8 @ 7:47, 1 cool down) ST: core and shoulder external rotators * Highlight of the day: Doing a presentation on T'ai Chi to a group of patients with Parkinson's Disease. After presenting the research I taught them the form "Wave Hands Like Clouds." They loved it. And though this may sound crazy it was such a spiritual and rewarding moment for me. I am in constant awe of the human body and spirit. Happy Tuesday, All. |
| Brooks Pure Flow - Purple Miles: 10.00 |
| |
| | 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 |
| Scheduled relative rest day which turned into a plain rest day. I had planned on biking and swimming but I have been fighting a cold since Saturday and it's only getting worse. Yucky. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with the pace somewhere in the high 8s. Had trouble breathing during class. Skipped lab (which is NOT like me) and headed to my asthma doc (after calling to see if they could squeeze me in). My pulmonary function tests were not good, but they have been worse in the past so I am not too worried. They gave me a breathing treatment and put me on prednisone and a Z-pack. Trusting that I will be feeling a lot better in 24 hours. :) |
| Brooks Pure Flow - Purple Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.75 | 0.00 | 0.00 | 0.00 | 0.00 | 4.75 |
| 4.75 miles, AP 8:39 with Rylee When Rylee told me she was interested in an evening run I jumped at the chance! LOVE LOVE LOVE running with my kids. :) The weather and company were PERFECT! Starting to feel a lot better ... the meds are doing their magic. :) |
| Brooks Pure Flow - Teal Miles: 4.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 4.00 | 0.00 | 0.00 | 18.00 |
| 18 miles, AP 8:20 LOVED running today!!! :) Ry and I headed out this morning with the plan of running 10 together and then I would run an additional 8. We ran our 10 with an 8:39 average pace. The second we got home Sophia informed me that she wanted to run the same distance her older sister ran last night but that she wanted to try and beat that time. She is the most competitive 11 year old girl I know!!! Well ... she hit it!!! We ran 4.75 miles with an average pace of 8:21!! Oliver joined us for the first 1.75 miles. After that she turned on all cylinders and ran faster and faster and faster (with her last mile ringing in at a 7:21). She literally out sprinted me in the end ... I gave it my all but she had me. She had a bit of runner's gut for an hour or so afterwards but she was thrilled with the outcome. Funny girl!!! :) I then rounded out my 18 with 3.25 on my own at a 7:24 pace (which was definitely a push). Wish every long run could be this fun!! Happy Saturday!!! :) |
| Brooks Pure Flow - Yellow Miles: 18.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 recovery miles, AP 9:32 T'ai Chi |
| Brooks Pure Flow - Purple Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| 8 miles, AP 8:24 Bike: 20 minutes, hills ST: posterior muscles of the LE |
| Brooks Pure Flow - Purple Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 2.00 | 4.50 | 1.50 | 0.00 | 9.00 |
| 9 miles (.5 warm up, 8 with AP 7:27, .5 cool down) Very happy with how the run went (but note: it was on the treadmill). Hopefully I'll get in some strength-training tonight. But who knows. :) Why do I think this is so funny? "April showers bring May flowers ... so what do May flowers bring?" Answer: PILGRIMS!!! I can't stop laughing at that!!! :) |
| Brooks Pure Flow - Yellow Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 2.00 | 0.00 | 0.00 | 4.25 |
| This was going to be a rest day, but Ry came home wanting to go for a run. What's a girl to do? Evening run with Ry! :) 4.25 miles, AP 7:52 Plyometrics (starting to formulate an ACL prevention program for my girl ballers). :) |
| Brooks Pure Flow - Yellow Miles: 4.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 3.50 | 0.00 | 8.00 |
| 8 miles *2 warm up, 7 x 800s with 400 jog between each, 1 cool down (3:25, 3:25, 3:25, 3:25, 3:20, 3:20, 3:16) Sopher's maturation program today!! Let the good times roll. :) |
| Brooks Pure Flow - Yellow Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 7.00 | 0.00 | 0.00 | 0.00 | 20.10 |
| 20.1 miles, AP 8:25 Kinda windy today. Sure glad I had company most of the run!! Ry ran the first 13.1 miles with me (and JohnnyV ran 6 of those miles with us) and then I ran an additional 7 by my lonesome. Happy weekend, All!! And ... I think milk chocolate with creamy caramel is a super great combo on any day of the week. :) Best of times to all of you Boston Marathoners on Monday!!! :) :) :) |
| Brooks Pure Flow - Yellow Miles: 20.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 recovery miles, AP 9:24 T'ai Chi |
| Brooks Pure Flow - Purple Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, AP 7:56 Plyometrics and 4-way step downs. Very sad day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 2.00 | 1.00 | 1.00 | 0.00 | 11.00 |
| morning: 7 miles, AP 7:54 afternoon: 4 miles, AP 9:40 ST: hip I just don't understand why some feel the need to cause such hurt and destruction. Beyond grateful that those I personally know who were in Boston are safe but my heart breaks for those that were not as fortunate. I'm a definite believer in that there is much more good in the world than bad ... but times like this really get to me. |
| Brooks Pure Flow - Yellow Miles: 11.00 |
| |
| | 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 |
| Crazy busy Wednesday. 4 miles, AP 8:40-something |
| Brooks Pure Flow - Purple Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 1.00 | 5.00 | 1.00 | 0.00 | 8.00 |
| 8 miles (.5 warm up, 7 @ 7:25, .5 cool down) ST: core |
| Brooks Pure Flow - Yellow Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 8:14 |
| Brooks Pure Flow - Purple Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 9.00 | 1.00 | 0.00 | 0.00 | 17.00 |
| 17 miles, AP 7:54 Rainy, rainy, rainy. Luckily Ry was with me the first 10 miles, so that was super nice. He is running very strong! Then 7 miles by my lonesome. Wish I could talk Ry into training for a full marathon, but I will gladly take what I can get. It is just awesome that we get to run together. :) Good times. Happy weekend, Everyone. :) |
| Brooks Pure Flow - Yellow Miles: 17.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 recovery miles, AP 9:32 |
| Brooks Pure Flow - Purple Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, AP 8:20 ST: RTC |
| Brooks Pure Flow - Yellow Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 7.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles (1 warm up, 12 @ 7:54, 2 cool down) Beautiful afternoon run trying to free my mind of the stress of finals. So ... my children think it is hilarious to say "muchas GrassyAss" instead of "muchas gracias" when they speak to me. I know I should do something about their potty-mouths but for some reason I can't help but laugh. I am such a bad parent. Hope everyone is having a great week. :) Peace Out! :) |
| Brooks Pure Flow - Yellow Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 recovery miles, AP 9:20 ST: plyometrics (box jumps - forward and sides, quick step downs, bounding, push-ups with clap, tuck jumps, single leg hops- straight and zig zags, hop to squats) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 10 miles. Yassos: 1 mile warm up, 10 x 800 with 400 jog between each one, 1.5 mile cool down (3:25, 3:25, 3:25, 3:23, 3:23, 3:20, 3:20, 3:18, 3:18, 3:16) ST: core |
| Brooks Pure Flow - Yellow Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles ... that's it! I have been really trying to only increase my mileage by roughly 10% each week and never over 15%. I knew I was going to run long on Saturday so 3 it was. :) |
| Brooks Pure Flow - Teal Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 3.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 23 miles, AP 8:15 A handful of miles with JohnnyV, a little over a handful by myself, and a dozen with my Ry. :) Was feeling VERY tired at the end but seeing this has been my highest running mileage week in over a year I am not the least surprised. Ended up with just barely over a 15% increase in mileage this week with no aches or pain other than fatigue. Now it's taper time: Woot Woot!! :) Going to take a much needed rest day tomorrow. One more crazy hard final on Tuesday and then a few days off before my internship starts. It has been a packed several months for sure. :) :) :) Happy weekend, All. Btw ... pretty certain that Remember the Titans is the best movie ever!!! My kids are watching 20 feet away making studying for this silly final crazy hard!!!! |
| Brooks Pure Flow - Yellow Miles: 23.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 8 miles (1 warm up, 6 @ 7:25, 1 cool down) ST: plyo |
| Brooks Pure Flow - Yellow Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 7:52 Evening run with my Ry. :) |
| Brooks Pure Flow - Yellow Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, AP 8:07 Felt pretty tired, but guess what? I am officially in my last year of my doctorate program!!!! Can hardly believe it! It seems like I have been in school forever. Don't get me wrong, I love school ... but ... I am so ready to be done!! Only one more semester of course work and the rest is internships. YES YES YES!!! So happy!!! :) |
| Brooks Pure Flow - Yellow Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles :) Wanted the miles but didn't feel like pushing it, so didn't. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.20 | 0.00 | 0.00 | 0.00 | 0.00 | 13.20 |
| A little over 13 miles of crazy steep terrain with Ry and Fly (hey, I like the phonetics of that) on the Wahsatch Steeplechase course (well what we could run of it ... the backside was snow packed so we went down the way we came up). Talk about madness!!! Seriously, how in the world did I get talked into the Wahsatch Steeplechase? That course is CRAY CRAY!!! I have to admit, now that it is all over, I am excited to test it out again. Only this time I will bring much more fluids!!!! :) Thanks Fly!!! :) :) :) |
| Brooks Pure Flow - Teal Miles: 13.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, AP 8:01 When I finished the 7 miles and looked at my watch and saw the 8:01 AP a thought flashed through my mind that maybe I should run around the block one time really fast to bring my overall pace under 8. Then I thought, "nah." What has happened to me???? :) |
| Brooks Pure Flow - Teal Miles: 7.00 |
|
| | 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 with Ry, Rylee and Sophers running the trails in Corner Canyon. SO INCREDIBLY WONDERFUL. 3 miles up then 3 miles down. BEAUTIFUL BEAUTIFUL BEAUTIFUL! :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 6 miles (1 warm up, 3 @ 6:57, .5 jog, 1 @ 6:40, .5 cool down) Felt good. :) |
| Brooks Pure Flow - Yellow Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 2.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles, AP 8:16 Interning in a neuro rehabilitation clinic with an emphasis on spinal cord injuries this summer is having a true effect on how I look at things. Happy Tuesday everyone. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles: 1 easy, 4 MP Feeling super tired, but I think it's just the stress and hours of the internship. Hopefully I will start handling it with more ease (physically and emotionally) soon. |
| Brooks Pure Flow - Teal Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, AP 7:58 This was one of the hardest runs I have had in so long. It felt like I was running 7:30s without any of the joy or satisfaction. My legs felt like garbage -- like each one weighed about 50 pounds! It was very discouraging and I am trying to figure out why it was so difficult. Here are the things I was wondering about, but I really don't know if any of them are that applicable (at least enough to make a difference). If anyone would be willing to weigh in (not just to say that I am being too hard on myself, but give me some real advice regarding where to go from here) I would be super appreciative. I really am looking for some suggestions on how to make the most of this next week so that I can have the best race possible under these circumstances come next Saturday. Okay, here is what I got: REASONS WHY THIS RUN MAY HAVE FELT SO STINKIN' HARD: 1. Started a new internship on Monday that has been emotionally and somewhat physically tiring. I work 4-10s (which actually end up being closer to 11s and 12s): Monday - Thursday. 2. On my feet most of the day and started wearing Dansko shoes. They are heavy but are supposed to actually reduce the fatigue in your legs. They were super expensive so I am going to be ticked if they are doing the opposite!!! ;) 3. Not sure if I am eating enough. I have never been very good at figuring my diet out. 4. Sleep is so-so. Haven't been getting 8 hours a night but have been getting about 7 to 7 1/2. 5. Only really trained consistently for about 9 weeks due to some tibia pain prior. Maybe just not enough mileage built up (even though I was able to hit some pretty decent miles the past 4-5 weeks). 6. Crazy bad allergies this week. Taking quite a bit of antihistamines. 7. Taper madness? 8. Temperature in the 70s during my run on the parkway today. (That's not that hot ... so what gives?) 9. Feeling a little bit of guilt for having such a great life (I know that sounds crazy ... but working with individuals with spinal cord injuries all day really makes you question things ... it's hard to explain). 10. Angry at one of Rylee's basketball coaches that seems to do nothing but yell at the girls. It is so frustrating. Rylee is an excellent baller and plays on both a school and competitive traveling team. The high school coach had her play 4 straight games last night in a tournament (both JV and Varsity) and they lost all games!!!! Rylee gave it her all and was literally exhausted at the end. All he did was yell and make the girls feel like garbage. Needless to say, my blood pressure rised quite dramatically and I was upset during the whole four hours of games and when I went to bed. (This may sound stupid, but I am really just trying to figure this out.) In a nutshell? Is this something I can fix by next Saturday or should I change my goal? My goal was to try and get a course PR (not a distance PR). I was hoping to run Ogden around 3:25:xx. Anyway ... that's far more about what is going inside of me that I usually share but I am really looking for some advice if anyone is willing to read this lengthy post. Happy Friday, All. :) |
| Brooks Pure Flow - Yellow Miles: 10.00 |
| |
| | 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 today. I just simply did not feel good when I woke up. BUT ... lots of running for my kids!!! The USATF youth track meet was today in Park City. My kids did awesome!!! Here are their races and results in the order they ran them. Rylee (15) 1500 meters: 1st place, 6:03.81 800 meters: 1st place, 2:39.28 Payton (13) 3000 meters: 2nd place, 13:03.02 (This was the race the Sasha's son dominated. Sadly, it was Payton's first time running the 3000 meters and only 2nd race ever and it was a bad experience due the father of the third place runner in this race. You can see the details on a comment I posted on Sasha's blog for this same day.) Sophia (11) 1500 meters: 1st place, 6:08.72 400 meters: 1st place, time unknown (The results that are posted have it wrong. They have her in LAST place with a 1:31:xx which is CRAZY because I have footage of her winning the whole thing with a LARGE margin and the footage only lasts 1:22:xx and I started it a little before the race started and stopped it a few seconds after the race ended. I have sent the footage to the director of the meet and I haven't heard back yet. Sophia was not happy when she saw the results.) 800 meters: 2nd place, 3:08.68 (This was a fantastic race. Sophia was pretty tired after running hard on the 1500 and 400. She was running in third place until the final stretch in which she kicked it into gear HARD! She ended up taking 2nd 1/3rd of a second behind the 1st place girl who ran a 3:08.34) Livvy (10) 100 meters: 3rd place, but not even listed on the results ... WHAT? 200 meters: 3rd place, 37.56 Oliver (10) -- my crazy fast sprinter 100 meters: 1st place, 14.76 200 meters: 1st place, 31.99 Anyway, I hope they get the results fixed. Once again (like last year) there were a couple of coaches trying to recruit Sophia and Oliver to run for their team. They love that!! :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Mother's Day miles with Ry on the JRP. AP 8:48. |
| Brooks Pure Flow - Yellow Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| 5 easy miles with 10 strides thrown in the middle (30 seconds hard, 1 minute easy x 10: Bonnie told me to do 25 second strides but the math got too complicated!!). :) |
| Brooks Pure Flow - Yellow Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| 5 miles. 4 x 4 minutes at HM pace with 1 minute jog between each. Everything else easy. :) (Per the Bonnie week of the marathon plan. :)) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles | |
| | 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 easy miles |
| | 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 |
| Planned on 20 minutes of super easy running but some unplanned stuff crept in and ruined my plan. Bummer. |
| | Race: |
Ogden Marathon (26.2 Miles) 03:27:33 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.41 | 0.00 | 0.00 | 0.00 | 26.41 |
| 3:27:33 -- Definitely not my best race, but considering the past few weeks I will gladly take it and say "thank you very much." :) So ... this is definitely a race I will remember. Just for a quick run down: The family is staying in Eden thru tomorrow afternoon. I met up with them after a super long day (13 hours) in the clinic. I think I got here around 9:30ish. I was tired but all was good. :) Saturday morning I slept in (giving me 9+ hours of sleep which felt AWESOME). Got up and began to get ready for my short little jog. WHAT??? Somehow my running bag was left at home!!! NO!!!! With construction in the canyons it was about a 3 hour trip. Dumb!!! But I told myself the sitting while driving would be a good forced rest. :) Now to the race: I WAS FREEZING from the get go. Arrived with a little over an hour before the start and searched and searched for Smooth, Vuyk, Ashton the Lintons and Lowell. Never did find them. This bummed me out big time. I just wanted the gun to go off and to get moving. I did find a handful of friends from my neighborhood though. I was wearing shorts, tank, and a pair of Ry's dress socks on my arms. Everything was soaked within the first 20 minutes (I told myself, "No problem, T! You run well in rain." :) Miles 1 - 5. I told myself to go slow per Bonnie's advice. I tried to ... but I was moving faster than I should have even though it felt super easy. So easy that I overly confidently told myself, "Teena, I think you are going to PR today! Merry Christmas!!!" Mile 6: (Background: Last night I spent over $20 purchasing some new tunes for my ipod. Good music always makes me feel good and I knew that I would need that today.) My ipod was soaked and ceased to play any music whatsoever!!!! Weaksauce ipod!!! Miles 7 - 10: I didn't like these miles. Boring. Mile 11: Saw Ashton!!! "Sweet!" Since Ashton is friends with Ry I am sure that I will not get in any trouble if I give him a hard slap on the buttocks as I pass!! He beat me in XTERRA, so now it was my turn. Still thinking I rule. :) Mile 12 - 16: Ran comfortably but the miles were starting to wear on me. Took my 2nd Gu around mile 16. Had a hard time opening it because my fingers were shaking and my teeth were failing to do anything resembling ripping a package open! Finally got it. Mile 17-20: Not too bad ... but starting to struggle more than I had hoped. But plenty happy that I was not struggling any worse. Just dripping wet and freezing my something off. The idea of PRing disappeared. Thought a course PR was still realistic. Which still thrilled me. Mile 21 - 23: Can't fully take advantage of the sweet canyon downhill. Things are turning south very quickly. (Which is normal for me on this course.) "Stupid puddles and construction areas ... " No way to run true tangents. The discrepancy of the mileage on my watch and the mile markers on the course are getting further and further apart. Can't open another Gu. Hands and teeth are not behaving. Out of frustration I cease trying. No more Gu's or anything solid for the last 10 miles of the race. But I walked through most all of the aid stations to drink my little cup of gatorade. :) Mile 24 - finish: Hurting. Hurting. Hurting. No injuries. Just extreme fatigue and stomach. Trying to call upon Bonnie and Andrea's badassness (can I say that on here?). Almost there!! No chance of getting a course PR at this time. My watch is too off. No how no way. Oh well!! It's all good. I'll see my Ry in no time!!! (He ran the half in 1:46:xx. And he looked amazing this morning!) :) FINISH!!!! 3:27:33 (1:13 more than my personal course best but almost a quarter of a mile longer than 26.2 ... so it all comes out in the wash, right?) Glad it's over! I'm happy! You win some, you lose some. This was kind of in between, AND ... my body doesn't hurt now several hours later. Just a little tightness in the right hip but nothing bad at all. Now how do you like them apples??? :) :) :) Happy Saturday, All. Oh, speaking of wash, quick question: "Why did the polar bear wash his clothes in Tide?" ANSWER: Because it was too cold to wash them 'out'-tide!!!!!! :) :) :) (Now admit it: That is HILARIOUS!) |
| Brooks Pure Flow - Yellow Miles: 26.41 |
| |
| | 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 |
| Nice walk with the hubs in beautiful Eden. I am surprised that I feel pretty dang good. Some moderate right hip tightness but that is it. Nice. :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| 1500 meter swim: Nice and easy. I can tell that I am out of swimming shape -- but that is to be expected. :) I feel really good today. My legs feel fine and the right hip tightness is very mild (barely noticeable). I feel as if I could run with no problems. The physical therapist in me is being more cautious acknowledging that 26.2 miles of racing definitely takes a toll on the body. I am committed to waiting at least a couple more days before running/jogging. Possibly waiting even until Friday. :) Happy Monday, All. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| 45 miinutes spin bike: moderate to pretty decent resistance ST: core (needed that) :) My body does not feel like a ran a marathon on Saturday. Does that mean that I did not push hard enough?? But I really struggled the last few miles. I don't get it. But I will take it. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
| morning: elliptical: 45 minutes (15 minutes easy, 15 minutes moderate, 15 minutes hard) ST: glutes/hip evening: circuit training --- 3 sets of: - jump rope (double feet) x 75 hops - box jumps x 10 - lunges x 50 - bicycle crunches x 25 (each side) - dumbbell T pushups x 10 * My goal is to get to 6 sets of these in less than 30 minutes. Lots of work to do to get there. ********************** On a side note: My internship deals primarily with patients with spinal cord injuries. However, I worked out a deal with another therapist that whenever there is a cancellation I can help him out. He deals primarily with individuals who have traumatic brain injuries or amputations. I had no idea how deeply I would fall in love with working with individuals with amputations who now are learning how to use a prosthetic or manage a residual limb (I had one patient that I helped in home health care, but not at this level). Wow! I did not see that coming. I have talked to my clinical instructor about this and she is arranging for me to spend a couple Tuesday mornings working with prosthetic companies and learning about the various prostheses. I am the luckiest girl in the world!!! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| 30 minutes elliptical 3 easy miles |
| Brooks Pure Flow - Purple Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.20 | 0.00 | 0.00 | 0.00 | 0.00 | 14.20 |
| 14.2 miles on the Wahsatch Steeplechase course (except for the little section that we got lost on) with my Ry. Felt even more difficult than last time!!!! Hoping that is a byproduct of the marathon 6 days prior. Starting to wonder if I have any business running this race!! It'll be a challenge for sure. :) Finally finished our run and headed to Moochie's for a yummy sandwich when we got word that my hero (my grandpa) had just passed. He had become suddenly ill a few days prior. Our family had made arrangements to head to Richfield the next day after the kids' track meet. There is a giant hole in my heart that I don't know how to deal with. I have been asked to speak at the funeral this Thursday. Each time I sit down to write I cannot stop crying. Can hardly believe how lucky I am to be his grand-daughter. Until I see you again, Grandpa. Peace. I love you the mostest. |
| Brooks Pure Grit - Trail Miles: 14.20 |
| |
| | 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 today. Only Sophia and Oliver wanted to compete in the USATF youth development meet at UVU. Sophia had just run super hard on Thursday running the fastest mile in her entire school other than one boy who she has been trying to beat all year. She cut the gap to 2 seconds this time which is awesome!!!! Not bad for a tiny little 5th grade girl! Unfortunately it took a small toll on her today. She still ran tremendously but was off by quite a bit compared to two weeks ago. She also started running with the Murray Track club so it has been her first week in a LONG time that she has run every day. :) Sophia (11): 1500 meters, 6:27.03 (1st) 400 meters (Not sure of her time -- once again they have screwed her time up with this one. She won her heat but there were two heats and they had some smokin' fast girls in the other heat ... so I'm guessing she was third or so overall.) 800 meters, 3:13.93 (3rd). She was definitely worn out! Oliver (10): 100 meters, 15:06 (1st). Head wind. 200 meters, 33:11 (1st). Head wind. ** We really need to get Sherm (Oliver) some running shorts. He has been running in his big baggy basketball shorts. He is SO much fun to watch. The muscles in his face are so relaxed and they move with his lips when he runs. It looks freaking AWESOME!!! :) :) :) I miss my grandpa. Everything reminded me of him today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.10 | 2.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| 7.1 miles to my parents house and back. I love them. :) |
| Brooks Pure Flow - Teal Miles: 7.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| Bike: 30 minutes. Started reading To Kill a Mockingbird again just because. 3 easy miles. Wonderful day at the pool with my family. Now I am sitting here listening to Rylee practice the piano in preparation for playing the prelude and postlude at grandpa's funeral. The tears still come so easily. Nothing beats family. |
| Brooks Pure Flow - Purple Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 8:17 ST: UE |
| Brooks Pure Flow - Purple Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 8:05 ST: core |
| Brooks Pure Flow - Teal Miles: 6.00 |
|
| | 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, nice and easy (9 somethings) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 wonderful miles with my brother, Nic, in Richfield on his birthday. One of the coolest men this world has ever known, my grandpa, on his 1917 Indian motorcycle. http://m.youtube.com/watch?v=ehKkkqb9sH4 Rest in peace, Grandpa. I love you the mostest (and then some). |
| Brooks Pure Flow - Yellow Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| 1500 meter swim. Sherm and Sophers had another USATF track meet today. They both did AWESOME!!! Sherm took 1st again in both the 100 and 200 meters (that is 6 straight 1st placings in a row). The big story of the day was Sophia!!! She had a personal best in the 1500 meters with a 5:56.34!!!!!!!!!!!!! Man alive is she getting FAST!!!!!!!! Keep in mind she is a tiny 11 year old! She also took 2nd in the 400 meters and 1st in the 800 meters. She fell asleep on the way home!!!! :) :) :) Next week: Hershey's and the USATF youth State Championships. All the talent should show up so this will be very interesting to see how these two do. Livvy will also be running and is excited to do so. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| 14 miles, AP 8:36 on the JRP. First 10 with my Ry!! It was crazy hot when we ran. Low 80s. Hope everyone is off to a great week. :) |
| Brooks Pureflow - New Blue Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 7:57 ST: Plyo |
| Brooks Pure Flow - Purple Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles with Ry and 1 with Sophers, AP 8:25. Sophia wanted to run but she had just run 5+ miles the evening before. I forced her to go slower than she wanted to. :) I hope she hasn't done too much the past few days because the kids have the Hershey's meet and the USATF State meet this week. ST: lower body |
| Brooks Pure Flow - Teal Miles: 7.00 |
|
| | 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, hill work, AP 10:21 Started at 4% incline and increased 2% every mile but took the incline to flat the last .15 miles of every mile. I know that may be weak sauce but I was sweating bullets. It was hard for me (even at that pace). |
| Brooks Pure Flow - Purple Miles: 5.00 |
| |
| | 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, AP 8:45, with Ry on the JRP Burpees |
| Brooks Pure Flow - Yellow Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, AP 7:53, on the JRP |
| Brooks Pureflow - New Blue Miles: 9.00 |
|
| | 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 today but an AWESOME running day!!! It was the USATF Utah State Championship Meet at UVU. :) Three of my kiddoes ran in this meet: Sophia, Oliver "Sherm", and Livvy. Livvy runs just for the fun of it. Sophia and Sherm like to compete, and compete they did!!! WOW!!!!! I have two STATE CHAMPS!!! Sophia (11): 1500 meters, 6:00.36!!! THE NEW STATE CHAMP!!!!! (I swear I saw her run in at 5:58.xx ... but the official results said otherwise.) :) 400 meters, 1:15.xx, 6th place. 800 meters, 2:56.04, 2nd place!!!! Oliver "Sherm" (10): 100 meters, 14.16!!!!! THE NEW STATE CHAMP!!!!! 200 meters, 29.82, 2nd place!!!!! (1st place was 29.65) These are personal bests for Sherm who used the starting blocks for the first time!!!! WOW!!!!! Livvy also had a GREAT time. She placed in the top 10 in the 100 meters and was pretty excited about that. :) On a side note: These three also competed in the local Hershey's meet this past Thursday. Oliver took 1st in all three of his events (100 m, 200 m, and softball throw); Sophia took 1st in her two events (800 m, 400 m ... they don't let her age compete in the mile); and we think Livvy may have taken 2nd in one of her races but haven't gotten the official results yet. So hopefully they will all be moving on to regionals. :) | |
| | 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 with Ry on the JRP, AP 8:25 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 1 mile wu, 4 miles at 7:30, 1 mile cd (treadmill) burpees |
| Brooks Pure Flow - Purple Miles: 6.00 |
|
| | 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 easy miles on the JRP with Ry and JohnnyV, high 8s. I'm really worried about the Wahsatch Steeplechase on Saturday. It is not going to be pretty. I am definitely not in race shape. With that said: Oh well, such is life. :) :) :) |
| Brooks Pure Flow - Yellow Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles with Ry on the JRP :) |
| Brooks Pureflow - New Blue Miles: 3.00 |
|
| | Race: |
Wahsatch Steeplechase (17 Miles) 03:15:50 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| * LOVED * LOVED * LOVED this race!!! On Friday I was cursing Fly for having talked me into the Steeplechase but that all changed as soon as the race began. Everything about this race was FANTASTIC (especially having Ry there)!! I had very little sleep the night before because I was so stinkin' nervous (I got about 4 hours which was about two more hours than Ryan had - apparantely he was even more nervous than I was). I set a handful of goals for myself: 1. Fall 3 or less times. -------------- SUCCESS, I ONLY FELL TWICE!!! TAKE THAT!!! :) 2. Face the crags without fear. -- WAS A LITTLE SCARED BUT LOVED THIS PART OF THE RACE MOSTEST OF ALL! 3. Run hard but not crazy hard. -- CHECK! 4. Enjoy myself. ---------------------- CHECK! 5. Finish. ------------------------------- CHECK! Other than the run section of the XTERRA tri this was my first race on trail. I thought I was capable of a sub 4 and dared imagine possibly hitting my marathon time but never dreamed of a 3:15. I think not pushing crazy hard was what made this race so much fun. I felt awesome throughout the entire race. In fact, after 8.5 miles I just kept feeling stronger and stronger. The race was over before I knew it. Crazy beautiful race!!! Crazy uphills and crazy downhills. The contrast was almost unbelievable. For example, my fastest mile was a 6:56 and my slowest mile was a 24:45!! INSANE yet AWESOME!!! As for Ry ... all I can say is, "Dang, I love that man!!" His only goal was to finish before the 6 hour time limit. He did not wear a watch and just ran what felt good at the moment. He ended up running a 3:55:xx (I don't think results have been posted so I'm making my best guess). He says he will NEVER EVER EVER run that race again but I think in a few days I may be able to change his mind. :) A huge shout out to Fly and his hawaiian shirt!!! Thank you one million times over. This is a must run race for any of you contemplating a trail run that will challenge you, amaze you, and leave you in awe. Those few miles right after the ascent are 100% heavenly. Running down the trail amongst all the trees is simply breathtaking and worth every ounce of anguish put in to get there. Beyond happy with how this all panned out!!! YES!!! Beautiful day!!! :) :) :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| 60 minutes Father's Day mountain bike ride in Corner Canyon with Ry. :) :) :) LOVED every second!!! :) All muscles are feeling good after yesterday's race. Woop woop!! :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| 40 minutes elliptical. Everything feels great but still want to take an easy two or three weeks before starting to seriously train either for SGM or XTERRA tri. I keep going back and forth on which race will be my focus. So indecisive! :) | |
| | 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 fun and easy miles with Ry, AP 8:39 Happy Tuesday, All. :) |
| Brooks Pure Flow - Yellow Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles with Ry, up and around WJ Park and back. AP 8:21 |
| Brooks Pure Flow - Teal Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, AP 7:57 Tried to sustain Sophia's 800 m pace for 800 m (that is my 11 year old). I am slightly embarrassed and kinda proud (of her) to admit that I failed. Couldn't do it. Dang she has gotten fast!!! :) |
| Brooks Pure Flow - Purple Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles, AP 8:26 on the JRP Asthma acting up a bit ... probably should have ran even slower than this but I was under time restraints and wanted to hit 10 miles before having Sophia join me for a nice easy last mile in prep for her big race the next day. :) |
| Brooks Pureflow - New Blue Miles: 11.00 |
|
| | 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 today: asthma has been bad.
BUT ... an incredible day of racing for Sophia and Oliver, both of whom made it through the preliminary rounds yesterday in order to compete in the USATF Junior Olympic Regional Championship (Utah, Wyoming, Idaho and Montana). They did AWESOME AWESOME AWESOME!!
We'll start with Sherm (Oliver). This was actually a HUGE learning opportunity for him. He has always placed 1st or 2nd in his races. Not today. Even though he ran great times (not his best, but still pretty dang good) he ended up placing 5th in both the 100 m and 200 m. The race was always SO SO SO close. So close that in one of the races I thought he had place 2nd, but the cameras said otherwise. Need to teach that boy to lean his head in. :)
Sherm (10):
100 m: 14.16 s -- 5th place
200 m: 29.72 -- 5th place
Sophia, on the other hand, was on fire!!! Placing 1st in the 1500 meters with a new PR -- she ran that race brilliantly (stuck with the lead group the first 2 laps, tucked in right behind the leader in the 3rd lap, and then with roughly 150 meters left to go took off like a bullet)!!! And then, even after pushing that hard running the 800 m race and placing third in that!!! AMAZING!!!!!!!! :) In fact, it was quite cool because later in the day Sasha approached me and asked some specific questions about Sophia (exact age/fastest 400 m/etc). Then he proceeded to tell me what her laps were on her 1500 meters and gave us some advice. Sophia was all ears when she heard him say that if she keeps this up and is consistent throughout the year that she very well could break 5 minutes one year from now!!!!! WOW!!! She is so stinkin' cute. She already talks about running for Oregon someday!!! I need to post some of her pics when I can get on my laptop. Anyway, here are her times:
Sophia (11):
1500 m: 5:43.90!!!!!!!!!! New Region Champ!!!! :) :) :) She was ecstatic!!!!
800 m: 2:52:xx. 3rd place. :)
It was a VERY good day!!! I am going to try and get her to start using the blog more and backdating all of her recent races. It would really be helpful for her at this point. The great thing is that this is all her!!!! If anything, I have to slow her down every now and then. :) 
| |
| | 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, AP 8:16 with Ry on the JRP :) Asthma still bad. :( A shout out to my Sophia and Sherm on Saturday's USATF Junior Olympic Regional Championship meet!!! A very proud mama am I!!! :) See Saturday's post!!!! AWESOME AWESOME AWESOME!!!! :) :) :) |
| Brooks Pureflow - New Blue Miles: 6.00 |
| |
| | 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 on the JRP with Ry, 8:18 Still can't seem to settle my asthma down. |
| Brooks Pureflow - New Blue Miles: 6.00 |
|
| | 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 with Ry up 78th for a bit and back, AP 8:16 |
| Brooks Pureflow - New Blue Miles: 4.00 |
|
| | 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 -- Thought that maybe a complete day off would settle things down in my lungs. |
| | 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 on the JRP with Ry, Ap 8:19 |
| | 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 on the JRP that felt very hard even though the pace was only 8:09. I simply could not breathe. Made an appointment with my asthma doc for later that afternoon. My functional lung capacity was much better than I expected it to be so that was good, but I had a fever, high BP and infection pockets down my throat. Dang ... should have begun antibiotics a week ago. Doc increased the dose of all my asthma meds and put be on antibiotics. I should start feeling better now. :) |
| Brooks Pureflow - New Blue Miles: 7.00 |
|
| | 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 ... just letting the antibiotics do their magic. :) Sophia and Sherm had the State Hershey's meet.. It did not go well. Both of them started feeling sick last night (thanks to me I am sure ... stink)! The meet was in Richfield and we about turned around a dozen different times but decided to give it a go anyway. Sophia did okay running a 2:52:xx in her 800 m (the only event she was running). But dang there were some fast people there. She ended up only taking 5th place. She was just happy to have it over when it was done. She didn't even want to go get her ribbon ... just pretty much passed out under the canopy. Sherm ... well ... let's just say that he does not do well in the heat. His body is so dense (pure muscle ... and thick). Combine that with his dark skin and he just overheats quickly. They were having technical difficulties at the meet and he end up sitting in the sun for hours waiting for all of his races. He qualified in all three of his events (100 m, 200 m and softball throw). Needless to say when he was finally at the starting line of his races he pretty much tanked it. It was a great learning experience though. Definitely need to figure out how to help Sherm with the heat thought. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.30 | 0.00 | 0.00 | 0.00 | 0.00 | 13.30 |
| 13.3 miles on the JRP with Ry, AP 8:43. It was HOT HOT HOT. We slept in and so didn't end up finishing until the temps were in the 90s. Sophia and Sherm ran the last 1.3 with us. :) I think the antibiotics are starting to work (that and the slower pace). Can't believe tomorrow we will be in the month of July. Wow ... time just keeps flying by. I suppose it is about time to decide if I want to concentrate on XTERRA training or SGM training. I have had some sporadic thoughts about shooting for one more marathon PR before turning 40 and SGM would be the perfect place to do it. But who knows -- life is just so crazy busy right now. :) |
| Brooks Pure Flow - Yellow Miles: 13.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 3.50 | 1.50 | 0.00 | 0.00 | 6.00 |
| 6 miles on the JRP, AP 7:38 |
| Brooks Pure Flow - Yellow Miles: 6.00 |
|
| | 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 on the JRP, AP 8:38 |
| Brooks Pureflow - New Blue Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 miles with Smo, AP 8:58 4 miles by my lonesome, AP 7:55 |
| Brooks Pure Flow - Yellow Miles: 6.00 |
|
| | 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 miles with Ry and Smo, AP 9:23 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.50 | 0.00 | 0.50 | 0.00 | 6.00 |
| 2 miles with Smo, AP 8:57 4 miles by my lonesome, AP 8:20 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.13 | 0.00 | 0.00 | 0.00 | 0.00 | 10.13 |
| 10.13 miles, AP 8:33 (Sophia joined us for the first two miles and then it was me, Ry, JohnnyV and Josh). :) I have L*O*V*E*D running with Smo these last handful of days. Her goal is to run 2 miles per day, 5-6 days a week for a little while. Sasha spoke with her at a recent track meet and was kind enough to send us some additional information that I believe will help her. This is totally in Sophia's hands. I know her, and when she really wants something she is able to see the big picture really well and put in the work. She dreams of running in college ... specifically she would LOVE to run for Oregon. She knows that she will need to put in a lot of work to have a shot but is going for it. I am definitely going to be Sophia's biggest fan but I am also going to monitor her and make sure she does not do too much. She is little and I constantly need to remind her to SLOW down on our morning runs. I also need to remind her to eat more and to go to sleep earlier. The one thing I do not have to do is get her up in the morning for a run. I told her that was up to her ... if she didn't get up then I was going to let her sleep. I wanted to make sure that I wasn't putting pressure on her. True to form she is up every morning around 6:00 a.m. ready to run. That girl is something else! :) |
| Brooks Pureflow - New Blue Miles: 10.13 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 4.00 | 7.00 |
| Beautiful Corner Canyon with Ry :) mountain biking: 60 minutes trail running: 30 minutes Hey, quick question: Does anyone know what you call a man who never passes gas in public? Answer: A private tutor!!!!! :) :) :) (Get it??? "Toot"-er!!!!) Here's to a good week everyone! :) |
| Brooks Pure Grit - Trail Miles: 3.00 |
| |
| | 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 |
| STINK!!! Set my alarm for 5:30 p.m. instead of 5:30 a.m. and had no Sophia to wake me up for a run because she had a meet on this evening (which she ended up doing amazing at). :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 2.50 | 0.00 | 7.00 |
| 2 miles easy with Smo 5 miles by myself with 5 x 800s in the middle (3:26, 3:26, 3:22, 3:20, 3:16) |
| Brooks Pureflow - New Blue Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles: 6 with Ry, 2 with Smo |
| Brooks Pure Flow - Yellow Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 7 miles (5 miles, AP 7:31 by my lonesome, 2 easy with Smo) |
| Brooks Pureflow - New Blue Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 3.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| 14 miles (long run for the week: 9 with Ry and 5 by my lonesome, AP 8:21) Really missed my 2 miles with Smo today. Tomorrow is the All County Championship meet for her and we decided for her to rest (she wanted to run but was having some aches in her left calf muscles so I made her rest just to be safe). I think it paid off because she had an AWESOME meet. (See tomorrow or her race report.) TODAY, however, was the All County Championship meet for the twins (they separate the meet into two days: 6-10 year olds today, 11-18 year olds tomorrow). The twins did FANTASTIC!!! Livvy ended up doing better than she was expecting and placed in the top 50% on all her races which was AWESOME!! Sherm took one first and two seconds. If we could talk him into training the way Sophia does he would be unstoppable (of course, I am slightly biased). :) 50 meters, 1st place (7.62 sec) 100 meters, 2nd place (14.3 sec) 200 meters, 2nd place (30.61 sec) |
| Brooks Pureflow - New Blue Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, AP 8:15, with JohnnyV and Josh on the JRP before Smo's track meet. Great company!!! SO FUN TO RUN INTO KATHIE AND KIMMIE ON THE TRAIL!!! :) Sophia KILLED it today in the All County Championship meet!!! She set a personal best in both of her races and looked AWESOME. :) :) :) To read her report look here http://sophia.fastrunningblog.com/blog-All-County-Championship-Meet/07-13-2013.html . Smo's results: The mile/1600 meters, 1st place (6:21.3) 800 meters, 1st place (2:51.58) It's really fun to watch her in the mile because often times they combine the 11-14 year olds and get it done in one swoop. When they do that Sophia looks SO tiny. Not only is she 11, but she is a small 11. I think it is because she is so tiny that the crowd loves her so much. Today not only did she take first for her age group but the only girl that beat her was a 14 year old. She passed up another 14 year old in the very last second. My heart was beating so fast!!! :) :) :) So here's the crazy thing: I've been looking online at how fast an 11 year old girl should run a mile. On several sites the break down percentiles for 12 year olds (Sophia is 11 and 4 months). All of them same about the same thing, here is an insert: RUNNING TIMES FOR GIRLS On average, girls tend to run slightly slower than boys of the same age. A 12-year-old girl will fall in the top half of her peer group if she's able to complete her mile run in 11 minutes, which is more than two minutes slower than the median time of her male counterparts. For a girl to fall into the 75th percentile and achieve a time that could be considered truly good, she needs to run the mile in nine minutes and 15 seconds. The time gap between boys and girls narrows as the runners get closer to the top percentile. For a girl to be in the 100th percentile of her peer group she needs to run the mile in six minutes and 22 seconds, which is less than a half minute slower than the top tier of boys. **************** Maybe I am being just a silly momma but DANG I am in awe of my Smo!!!!! (I know I sound like I am bragging, and I am not trying to sound that way, but I can't help myself!!!) |
| Brooks Pureflow - New Blue Miles: 8.00 |
| |
| | 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, AP 8:56 Afternoon run with Ry on the JRP. Way too hot, but GREAT company! :) |
| Brooks Pure Flow - Yellow Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.05 | 0.00 | 0.75 | 0.50 | 0.00 | 7.30 |
| 7 miles (2.3 miles with Smo and 5 by my lonesome). All easy miles except 5 x hill repeats in the middle. Hill was a designated .25 mile section, roughly 4% grade, that I repeated at half marathon to 5K pace. Happy Tuesday, All. :) |
| Brooks Pure Flow - Yellow Miles: 7.30 |
| |
| | 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 -With Ry: 5 miles, AP 8:24 -With Smo: 2 miles, AP 8:40 * As Ry and I got home Sophers was on the porch waiting to run. She is so stinkin' cute!!! :) |
| Brooks Pureflow - New Blue Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 mile, AP 8:24 * 6 with Ry on the JRP, AP 8:26 * 2 with Smo - Smith's loop, AP 8:16 Late afternoon: Plyo with Smo |
| Brooks Pureflow - New Blue Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 1.00 | 3.00 | 0.00 | 0.00 | 7.50 |
| 3 miles with Ry and Smo, AP 8:43 (the plan was to keep it slower than a 9 min. pace but Smo took off in the last mile) 1 additional mile with Ry 3.5 treadmill miles inside - trying to wake up the rest of my kids so they could help me move some furniture around. It didn't work!!! (3 miles: AP 7:36, 2% incline then .5 mile cool down) Happy Thursday, All. :) |
| Brooks Pureflow - New Blue Miles: 7.50 |
| |
| | 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 Ry with Smo joining us for the last 2, AP 8:37 |
| Brooks Pureflow - New Blue Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 6.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles, AP 8:23 * 8 miles with Ry, AP 8:46 * 6 miles by my lonesome, AP 7:48 * 2 mile with Smo, AP 8:44 It's hot out there!!! :) |
| Brooks Pureflow Black/white Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| 5 miles, AP 8:33, with Ry up 13th and into Murray, lots of hills. :) 2.3 miles with Smo, AP 8:31 ST: Plyo and core with the kids -- Teena: 3 sets Rylee: 2 1/2 sets Payton: 2 sets Smo: 3 sets Sherm: 3 sets Liv: Cheerleader (couldn't talk her into it -- maybe next time). :) _______________________________________________________ 1 set included: Push-ups x 10 Crunches or sit-ups x 10 Bicycles x 20 (each leg) Mountain climbers x 20 (each leg) Counter-movement jumps x 10 Agility quick feet x 20 seconds Scissors x 30 seconds Double leg down holds (less than 6 inches from ground) x 30 seconds Half up twists x 20 (each side) Plank x 1 minute |
| Brooks Pureflow Black/white Miles: 7.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.15 | 0.00 | 0.00 | 0.50 | 0.00 | 6.65 |
| 6.65 miles total * 3.15 miles, AP 8:35 with Ry * 2 miles, AP 8:52 with Smo *1.5 miles with Smo and Sherm - one mile at about a 10 minute pace and then 5 x 100 meter sprints with jog/walk between ** Smo and Sherm were hilarious with the sprints. They would give me quite the head start and still beat me. It was CRAZY!!!! Why have my legs gotten so old????? :) |
| Brooks Pureflow Black/white Miles: 6.65 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 3.00 | 0.50 | 0.00 | 8.00 |
| Super fun morning! :) * 3 miles with Ry, Smo, Christine, Ben, Marina and Kilia on the JRP. We told Sophia and Kilia to lead the way but to keep us right around a 9 minute pace. They did a FANTASTIC job and brought us in with an average pace of 8:54. Background: We met Christine, Ben and their daughters through the USATF meets. Kilia is 10 and competes in the same distances Soph does but in the age group younger, Soph is 11. Both Kilia and Soph are the State and Region champ of their respective division in the USATF youth circuit for the 1500 meters and have become good friends. Marina is Kilia's slightly older sister and also a talented runner who competes in Soph's age division. They are all such great girls and we have been talking about getting them together to train. We finally did it. And it was AWESOME!! Hope this was the first of many training runs with them. * 3 miles by my lonesome, AP 7:29. The first 1/3 of a mile was uphill (which I pushed) making the remainder feel harder than usual at this pace. Oh well. :) * 1 mile with Sherm and Liv! YES!!! We got Liv out for a run this morning. :) :) :) * Upon arriving home with Sherm and Liv I asked Smo if she would be willing to pace me for one quick 800 meters. I couldn't keep up with her the last 100 meters as she has a kick that I am unable to match. I came in at 3:05. * 1/2 cool down mile Total: 8 miles |
| Brooks Pureflow Black/white Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 miles with Ry on the JRP, AP 8:49 3 miles with Smo on the JRP, AP 8:46 1 mile with Sherm and Liv in the neighborhood, AP 10:11 Total: 10 miles ************************** Thought: I think I am going to swap things up with Sherm. Instead of doing one mile in the morning with a couple of sprints, I think we will start doing something like this instead: 1. dynamic stretching/active warm-up 2. sprints 3. plyometrics and/or standard resistance training 4. 200-400 meter cool down. As I was running with him this morning I began thinking how stupid I was being. He is a sprinter, he is built to sprint, he LOVES running sprints, plyo and strength training. Why am I not helping him train to reach his potential? Maybe it is because I am comfortable with distance and scared of speed. But everything in him is a sprinter. True, I am not a sprinter BUT I do know a lot about the human body and I can research some stuff to at least get him on the path he wants to be on. Then when the time is right I can call in outside help to fine-tune. :) Happy Thursday, All. :) |
| Brooks Pureflow Black/white Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 3.00 | 0.28 | 0.00 | 6.53 |
| Fun morning. :) 2 miles with Smo, AP 8:36 1 mile on the TM while waiting for Livvy to get ready, AP 7:30 1 mile with Livvy and Smo, AP 10:46 2 miles on the TM while waiting for Sherm to get ready, AP 7:30 Workout with Sherm: - 400 meter jog - dynamic stretching/warm-up: high knees, butt kickers, alternate bounding, skipping, carioca. - sprints: 4 x 100, 1 x 50 meters - plyo: [(see below) Smo joined us] Depth jumps: 3 x 3 Drop jumps: 3 x 3 SL hops: 3 x 5 bilaterally Split jumps: 2 x 3 bilaterally Box jumps: 3 x 3, 12" * I think this was a good starting point for the plyo workout. We will hang our hats on this for a week or two and make sure his body responds well. All plyo was done on the grass. Sherm LOVED this workout. Kicking myself for not starting workouts like these a long time ago. What was I thinking? :) Total: 6.53 miles |
| Brooks Pureflow Black/white Miles: 6.53 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 1.00 | 0.00 | 0.00 | 18.00 |
| So glad I had such great company this morning for my long run: Miles 1- 6 with Ry, Josh, Christine and Ben on the JRP (At mile 6 Ry and Christine turned around and went back to get Sophia/Smo and Kilia) Miles 7-12 with Josh and Ben, we picked up the pace and were running high 7s to 8:20s Miles 13, 14 and 15 met back up with everyone plus three :) (Me, Ry, Ben, Josh, Smo and Kilia -- Christine and Marina rode along on their bikes). Smo and Kilia led the pack and had us run 8:30s (us older folks were hoping they were going to run high 8s. Wrong. :) Miles 16 with Ben and Josh Mile 17 with Ben Mile 18 by my lonesome ****** I had one gu and 12 ounces of gatorade and some water. Thought that would be enough but felt very light-headed and slow the last couple of miles. So glad I had such great company. :) Hope everyone has a great weekend. :) ******* I ran almost the exact same miles I ran last week but this week I did it in 6 days instead of 7. Right on. :) ******* Later: Supervised the twins' workout then did yoga with Smo, Sherm and Liv |
| Brooks Pureflow Black/white Miles: 18.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 3.00 | 0.00 | 8.50 |
| 3 miles with Sophia, AP 8:47 Yassos by my lonesome: 6 x 800 with 400 meter jog between then .75 cool down. (3:20, 3:20, 3:20, 3:20, 3:20, 3:10) 800 meter jog with Sherm and Livvy Plyo with Sherm and Sophers. Sherm wanted to do more with the box today so the majority was done using it with the goal of 75 jumps total. Depth jumps for vertical distance Depth jumps for horizontal distance Single leg push offs, bilateral Lateral box jumps, bilateral Front barrier jumps Tuck jumps Alternating Bounding |
| Brooks Pureflow Black/white Miles: 8.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.50 | 1.50 | 0.00 | 0.00 | 9.00 |
| 3 miles with Ry, Sophers, Christine, Ben, Marina and Kilia. Nice and easy: We told the girls that they had to hold a conversation the whole time and if they couldn't they were going too fast. I think we were running about 9:30s. 6 miles by my lonesome (5 with AP 7:56 and then 1 cool down) Watched/oversaw the twins' workout (no way I felt like sprinting ... too weaksauce this morning). Around the World Core with all my kiddos (Rylee, Payton, Sophers, Livvy and Sherm). :) http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486 Good times!!! :) :) :) |
| Brooks Pureflow Black/white Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
| 7.1 miles with Ry, AP 8:23 3.65 miles with Sophers, AP 9:29 I am super lucky to have such awesome running partners. Slight pain, maybe a 2/10, in my R calf. I think it is from the plyo workouts. I'm not worried about it but will keep it in mind and do some STM on it today. :) Happy Wednesday, All. * The last couple of days have been really fun. Rylee is playing in a basketball tournament locally (which is nice since her last couple of tournaments have been in Oregon and Vegas). They are 3-0 so far. Woot woot! :) |
| Brooks Pureflow Black/white Miles: 10.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 2.00 | 0.50 | 0.00 | 5.75 |
| Fun morning! :) Ry, Sophers and I met up with Christine, Ben, Marina and Kilia at the JRP. Kilia and Sophers wanted to run a couple of fast miles and an 800. We decided on our target paces before hand. 800 meter warm-up 1 mile @ 7:30 few minutes standing rest 1 mile @ 7:29 400 meter jog 800 meter (My time was 3:27 -- We were shooting for 3:30 but Sophers took off with 100 meters to go. Needless to say I couldn't keep up with her final kick. I should have started faster and made her catch me at the end. :)) 400 meter cool down ** I can't believe how fast those young girls are!! This was a great workout for them. :) ________________________________ 1.25 mile home by my lonesome, nice and easy ________________________________ 1 mile with the twins, AP 9:44 (Sophers joined us for 800 meters) Plyo (I only did about half of what Sophers, Sherm and Livvy did because I am worried that the Jupiter Peak Steeplechase this Saturday -- which Ry and I are doing for fun -- will chew me up). :) _________________________________ 4-way ankle and stretches on my own __________________________________ Sophers cracks me up. She insisted that we go to Sports Authority this morning to buy her a "Quick Ladder" (a 15' long rung ladder used for agility training). She said she would pay for it with her own money. We decided to split the cost and she could ask her siblings to pitch in a few bucks each to offset some of her out-of-pocket expense. She is a riot! |
| Brooks Pureflow Black/white Miles: 5.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 nice and easy miles with Sophers on the JRP, AP 9:32 |
| Brooks Pureflow Black/white Miles: 3.00 |
|
| | Race: |
Jupiter Peak Steeplechase (15.7 Miles) 02:51:20 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 15.70 | 0.00 | 0.00 | 0.00 | 15.70 |
| I was super happy to be able to slip on my trail shoes this morning ... it has been far too long! :) This race was AWESOME! Absolutely beautiful. Also, I had a first - I truly got lost! But I will get to that. :) Miles 1-3, solid climb. I was shocked when my hubby slapped my buttocks around mile 2. He was doing incredible! Mile 4 - absolutely AMAZING! I think this was my favorite mile of the race. Surrounded by trees and running on dirt. AND my hubby was by my side for the first bit of it. I felt so good that I decided to take off. Don't remember much about mile 5 but mile 6 was brutal. Climbing to Jupiter's Peak was grueling. Still had fun though! And very worth the view at top. Mile 7 was another summit ... this is where things went awry. I have no idea how I missed the turn. I got to the summit no problems, even passed several runners, but then I somehow missed the sharp turn I was supposed to take. I was trying to catch up to this guy who missed the turn as well. STUPID of me!! I remember thinking, "This is crazy that they are having us run this area" - I actually fell and scooted part way down on my butt. I then hit a parking lot full of people that said they had not seen very many runners at all. CRAP!! Anyway, this mistake ended up costing me somewhere between 8-11 minutes I think. STINK. The wind kind of came out of my sails at that point. But luckily it returned when I caught up to my hubby and friend, Kiki. :) The rest of the race was FUN as I was trying to pass as many people as possible (which since I took the wrong turn made this easier). At mile 12 I started to see some of the same people I saw earlier in the race. At mile 14 I saw two women whom I passed cresting the summits. I gave the last half of mile or so everything I had and it felt great. :) It was wonderful to chat with Fritz before and after the race as well as to meet Amy. It was NOT wonderful to see that Fritz' ankle was all wrapped up and being iced. How he still took 2nd place after injuring it around mile 12 is CRAZY!!! That guy is NOT human!!! It was quite the sight to see him hop to the podium! :) I would highly recommed this race!! But watch for that turn after cresting the second summit! :) :) :) *** One other thing, my hubby rocked it!!! He finished in 3:05 which is 50 minutes faster than he ran Wahsatch!!! Amazing what just a little bit of consistent training can do. :) |
| Brooks Pure Grit - Trail Miles: 15.70 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 4.50 | 8.50 |
| 3 nice and easy miles with Sophers on the JRP, AP 9:24 Then Sherm and Livvy joined Sophia and I for one additional mile in the neighborhood, AP 10:11. 45 minutes elliptical. Wanted to run more but I could tell that the niggle in my R calf is not improving. I know that if I don't take care of small things like this quickly that they can easily turn into big things. So I will likely be cross-training the next 2-3 days IF I can keep myself from running with Sophia in the morning. I can't even begin to describe how much I enjoy our mornings together. It was actually beneficial to be on the elliptical because it gave me enough time to go through my doctoral project presentation again before presenting it for the first time (a practice trial in front of a few classmates and the professor who is my doctoral project chair) a couple of hours later. I was very happy with how the practice trial went. IT FEELS AWESOME TO HAVE THAT DONE!!!! A few more touch-ups and then my official presentation and 30 - 45 minutes of fielding a volley of questions from the faculty on September 4th!!! Can hardly believe it! :) Happy Monday, All. :) |
| Brooks Pureflow Black/white Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 60 minutes elliptical -- blah 20 minutes strength training using only a 4 kilo free weight and my imagination. Good stuff! :) Missed my morning run with Sophers tremendously. C'mon calf ... heal quickly!! :) :) :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| elliptical: 60 minutes bike: 30 minutes (20 minutes hills) Nothing exciting but calf is feeling better. :) Happy Wednesday, All. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 1.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 4 miles with Sophers, AP 8:33. This was a progressive run for her and she did AWESOME!!! We were on the trail portion of the JRP and she LOVED it. She was able to run these four miles with what she considered a 4-5/10 effort overall. (It was only a 2/10 effort for her until the last mile or so). She amazes me. 2 miles by my lonesome, roughly the same pace. 1.5 miles with Sherm and Livvy just barely dipping below a 10 minute pace. ****** Standard Resistance Training (which sometimes I find a bit on the boring side). Upper body: 8 exercises 3 sets of 8-12 reps each. |
| Brooks Pureflow Black/white Miles: 7.50 |
| |
| | 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 total. All nice and easy - nothing below a 9 minute pace. (3 with Smo, 3.5 by my lonesome, .5 with Liv and Sherm) So ... I have been thinking a lot the last little while about injuries. I think it can be very misleading to tell someone to build up their mileage by 10% a week to avoid injury. There is a huge difference with the amount of stress/strain our bodies experience when someone runs, hmmm ... let's say 10 miles at a 11 minute pace versus someone who runs 10 miles at a 7 minute pace. And then, of course, you have to take into consideration how difficult an 11 minute pace is for someone. Whereas someone may feel like they are barely moving at an 11 minute pace that may very well be another's marathon pace. So many variables to consider. A simple 10% increase seems ridiculous. So this is what I have been thinking: Why not implement the stress/strain curve type principle. For example: STRESS RATES: VO₂ or faster = 10 10K pace = 8 HM pace = 6 MP = 4 MP + 1 min = 3 MP + 2 min = 2 MP + > 2 min = 1 Hills = ??? (perhaps assign by effort) Total Stress = Stress number x mileage The point is to allot yourself so many points to start with (for example, 10-15 points when coming off of injury). Then safely increase your training by allotting yourself 10-15% more points per week. Use them how you wish. Plan out a couple of key workouts, see how many points you use up, and then make do with whatever points you have left. So if you are doing faster runs and/or hills a couple of times then you are likely going to be running very slowly the rest of the week. I am still playing with the numbers, and maybe there is something like this already out there. BUT, I am convinced that it would work. I am going to use it for a while and see how it goes! :) |
| Brooks Pureflow - New Blue Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.13 | 1.00 | 1.00 | 0.00 | 0.00 | 20.13 |
| 20.13 miles on the JRP, AP 8:23 *Great morning of running. Ran with Ry, Josh, JohnnyV and Smo! My favorite portion by far was when Ry left and brought back Sophers for my last 5 miles. She is AMAZING! She has had her highest mileage week yet (she would like to work up to 24 miles per week with the "NO OPTION" of running over 25 miles a week until she is 14) and had no problems staying under an 8:30 pace for the entire 5 miles she ran with us. If anyone gets a chance I am sure she would love an "atta-girl" on her blog (just hit Sophia on her link under my favorite blogs). No issues with the R calf. It is back to that 2/10 type of "niggle" feeling, not real pain. Just enough to remind me to be mindful at the beginning of each run. :) |
| Brooks Pureflow - New Blue Miles: 20.13 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 4.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles - 3 miles with Sophers on the JRP, AP 8:39 - 4 miles by my lonesome, AP 7:42 - 800 meters with Livvy (4:25) - 800 meters with Sherm (4:20) Did some great core work with Sophers, Livvy and Sherm. We each had a basketball and came up with various core exercises that we could do. Roughly 15 minutes. Lots of fun and friendly competition! GREAT morning! :) |
| Brooks Pureflow - New Blue Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles - 4 miles with Ry up through Murray, AP 7:53 - 3 miles with Sophers on the JRP, AP 9:12 - 1 mile with the twins, AP 9:49 Happy Tuesday. :) Evening: Standard resistance training: Lower body - 10 exercises, 3 x 8-12 each. |
| Brooks Pureflow - New Blue Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with Ry on the JRP, AP 8:16 ** Took Sophers, Sherm and Livvy to the HS track right after my run. Sophia was wanting to run a hard 1500 meters. She hasn't raced or done any really hard runs for over one month now and we were simply curious as to where her time would be. Her 1500 PR is 5:43, we were hoping for anything under 6:10. Well, when we got to the track the HS team was using it. Stink. I told Sophers that I was going to talk to the coach and see if he'd be willing to let her do a 1500 meter run and possibly have someone pace her. When I told him her times he said that he didn't have any girls who could do that today but that he would ask a couple of the guys. Sophia was very intimidated and didn't know if she wanted to run with a HS boy. I asked her what Mary Cain would do. She then said she wanted to do it. CUTE GIRL!! The coach told his runner to pace Sophia at about a 6:30ish pace but that if he could tell she had more to start picking it up. They started WAY TOO SLOW. But after one lap the coach could tell that Sophers was in it. He yelled at his boy to pick up the pace. The whole HS cross country team began screaming and cheering Sophia on. She kicked at the end (as usual) and ended with a 6:01. :) :) :) She was very happy!!! Of course she loved it when all the high schoolers and coaches were talking about what a beast she is!! :) We then timed Sherm. He killed his 100 meters at a 13.98! He went straight away to the 200 but struggled a bit with that and ran a 33.24 (which is likely due to no rest between). :) Livvy ran 100 in 17.77 which is great for her as well! :) It was a FUN morning!! :) Evening: Yoga: Balanced lower body by Rodney Yee. |
| Brooks Pureflow - New Blue Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles - 4 miles with Ry and Sophers on the JRP (trail portion), AP 8:47 - 4 additional miles by my lonesome, AP 8:51 - 1 mile with Sherm and Livvy, AP 9:14 (this is probably Livvy's fastest mile per date, that I can recall) :) * I keep having the urge to run fast but my right medial calf continues to remind me to keep things mello-yello. I think next week I will take it super easy and just enjoy California in hopes that it will get the adequate rest it needs to really heal. Right now I am just keeping things at status quo. :) Happy Thursday. :) |
| Brooks Pureflow - New Blue Miles: 9.00 |
| |
| | 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 with Sophers on the JRP, AP 8:36 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 4.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 with Ry on the JRP and up/down 7800. Sophers joined us for the last 4 miles. :) :) :) AP 8:19. Off to Cali!!! :) :) :) WOOT WOOT!!! :) :) :) |
| Brooks Pureflow Black/white Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 1.25 | 0.00 | 0.00 | 8.25 |
| 8.25 miles - 4 easy on the beach with Ry and Smo - 4.25 more with Ry (beach and SRRT), AP 7:42 |
| Brooks Pureflow Black/white Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles on the beach with Ry (Smo joining us for the last three), AP 8:42. * I took a few days off this week thinking it would be the extra TLC my right medial calf needed to return to its happy place. I'm a little disappointed that it feels roughly the same. Thought about taking the entire week off but couldn't resist running on the beach with Ry and Sophers. So I didn't. :) Loving my time here in beautiful California with the family!! Really not wanting to go back to school on Monday. Hope everyone has had a fantastic week!! |
| Brooks Pureflow Black/white Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 2.00 | 2.00 | 0.00 | 0.00 | 9.50 |
| morning: 7 miles, AP 7:51 evening: 2.5 easy miles with Smo, AP 9:14 The semester has officially begun. Classes seem good!! Not thrilled with the 7 a.m. start 4 out of 5 days a week though. Boo!!! :) Happy Monday, All. :) |
| Brooks Pureflow - New Blue Miles: 9.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Morning: I was crazy impressed when Sophia was up and ready to run at 5:30 this morning. Since I have to be to school on most days at 7:00 Sophia has decided to alternate running with me in the mornings on somedays but running during the evening on others, esp. when she doesn't get to bed on time. :) Anyway, today she was up and ready to go at 5:30. That girl is constantly amazing me! 3 miles with Smo (Sizzler Loop +), AP 8:42 2 additional MP miles by my lonesome. Evening: 800 meter swim (Boy my swimming fitness has declined!) |
| Brooks Pureflow - New Blue Miles: 5.00 |
|
| | 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 |
| Morning: 10 miles, AP 8:16 Crazy how much I missed my Smo Run this morning (it's her evening run day). Happy Wednesday, All! :) Evening: 3 miles with Ry and Smo, AP 8:39 -- couldn't resist (but wow was it warm outside) |
| Brooks PureFlow 2: Lime Punch Miles: 13.00 |
| |
| | 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 |
| morning: 5 miles, AP 8:47 Okay ... Smo is officially nutty!!! She had planned on running with me this morning at 5:30 a.m. HOWEVER, she came up to my room at 5:27 saying she wasn't going. Weird, because she was all dressed in her running clothes. I asked why. She responded, "I woke up a little before 5 and couldn't fall back asleep and so I ran on the treadmill already." WHAT???? Needless to say her older sister was not happy to be awaken by the sound of treadmill running that early. SO FUNNY!!! Sadly, however, she was all pumped up after running that she couldn't fall back asleep when she was done and still had two and a half hours before school. My guess is that she will be falling asleep by 7 tonight. :) |
| Brooks PureFlow 2: Lime Punch Miles: 5.00 |
| |
| | 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 TM miles, AP 8:42 Would have liked to have run more but I am running dangerously close to my point allotment for the week and I want to do a 20 miler on Saturday. Plus ... it is definitely easier to run only 5 miles before heading to class! I actually have time to shower and not show up stinky!!! :) Sophia plans on running this afternoon on the treadmill. |
| Brooks PureFlow 2: Lime Punch Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 4.00 | 2.00 | 0.00 | 0.00 | 20.00 |
| 20 miles, AP 8:16 Awesome morning!! Ran with Ry and Smo. (Ry ran 18, Smo ran 4, I ran 20). I was BEYOND IMPRESSED with Smo this morning. We met when Ry and I had already run 14 miles. We could see her sitting on the driveway waiting for us (7:00 a.m.) as we were running home and at the end of the street. Why does that melt my heart so much? Anyway, Smo wants to run the Spanish Fork 5K again and crush her last year's time. If no wrenches are thrown in her direction that she not be a problem. Her last year's time was 25:39, AP 8:15 on that course (see http://sophia.fastrunningblog.com/blog-09-08-2012.html ). Her 5K PR 24:39, AP 7:57 at Snow Canyon (where she holds the course record for her age group. Well, actually her age group last year. This year she will be in a much tougher age group as she is now 11). She wanted to push herself hard today so that she could make a race goal for herself. She KILLED it!!! We ran 1/2 mile warm-up and then PUSHED! Her first 1.5 miles seemed comfortably hard, the next half of mile seemed hard, and the last mile she really had to dig deep. That girl is a fighter!! Her total time for the 3 miles was 22:31. Her splits were (7:39, 7:31, 7:20 and then one extra second, I must not have stopped my watch exactly at the right time). She AMAZES me more than I can explain. It was a fight for myself to keep up with her with that many miles under my belt this morning. GREAT RUN!!! I then proceeded to run another 2 miles (high 7s) by my lonesome. Felt GREAT to be done by 8:00 a.m.!! WOOT WOOT!!! Happy Weekend All!!! :) (Was shooting for 165-175 points, ended up with 181. A little too high. Was not anticipating Sophia's push. It's 8+ hours since the run ended, R medial calf seems okay. Wish I could say that it was pain free but it is no worse than it was prior the run. I am pleased with this. We will see how it feels tomorrow morning and then adjust weekly points accordingly.) |
| Brooks PureFlow 2: Lime Punch Miles: 20.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| bike: 30 minutes, kilimanjaro, L15 swim: 800 meters |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles total - 2 miles by my lonesome, AP 9:30 - 3 miles with Sophers, Kilia and Ben, 8:30ish - 5 more miles by my lonesome, AP 8:56 Happy Labor Day, All. :) |
| Brooks PureFlow 2: Lime Punch Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| morning: 6 miles: 1 easy, 2 MP, 2 Threshold, 1 easy |
| Brooks PureFlow 2: Lime Punch Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 1.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles, AP 8:42 - 3 with Ry and Sophers - 2 more with Ry - 8 by my lonesome Today is a GREAT day!!! Presented my doctoral project. Very pleased with the outcome. It was accepted without any changes needed. I feel relieved and a great sense of accomplishment. I don't mean to say that in any sort of bragging way. It has just been a lot of work. :) So happy!! |
| Brooks PureFlow 2: Lime Punch Miles: 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles with Ry on the JRP, AP 8:24 |
| Brooks PureFlow 2: Lime Punch Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles by my lonesome, AP 8:33 This week has been draining. Trying to catch up at school is no fun. Oh well. :) |
| Brooks PureFlow 2: Lime Punch Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 1.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| 14 miles with Ry on the JRP (Josh joined us for a handful of those), AP 8:13. Fun to run into Kathie and Kimmie for the third time this season!! Those girls and so amazingly amazing. Love them. :) Missing running with my Sophers SO SO SO much!! She has cross country on Tuesdays and Thursdays, so she doesn't run with me on those days now. Plus, she left for Enterprise with my parents yesterday and won't be home until tomorrow night. Looking forward to sleeping in tomorrow. I hope my body will do it!!! :) |
| Brooks PureFlow 2: Lime Punch Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 60 boring minutes on the elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 60 boring minutes on the elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 60 boring minutes on the elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Another 60 boring minutes on the elliptical. |
| | 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 |
| Finally, 6 running miles. Calf pain is still there. It doesn't seem better, it doesn't seem worse. What in the world??? Anyway, I really really really wanted to pace Sophia at the Spanish Fork 5K (which was the following day) so I had to make sure that I could run. :) |
| | Race: |
Spanish Fork 5K (3.1 Miles) 00:22:16, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 1.00 | 2.10 | 0.00 | 23.60 |
| SUCH A GREAT DAY!!!! Sophia wanted to run the Spanish Fork 5K today to defend her age division title. Little did she know that she would take the WHOLE DANG ENCHILADA!!!!!!! :) Sophia has not been doing much speed work and so we weren't sure what to expect. We had run a 3 miler a couple of weeks ago at a 7:30 pace which seemed plenty hard but we were confident that she would run faster than that. The Spanish Fork 5K and half marathon is always so well organized with such a fantastic small town feel and great overall race atmosphere. I know that Kim Lee does a ton to make this race what it is. Not sure if she will read this report, but if so: NICELY DONE once again, Kim!!! Ry, Sophia and I arrived with a few minutes to spare and so ran a slow gentle half of a mile. My calf hurt, but it was definitely runnable. We then proceeded to the starting line. I immediately spotted the guy who I knew would win. I have no idea who he is but you can just tell. I looked around to spot the woman runner whom I believed would win. MAN ALIVE ... I thought, I think Sophia can take it!!!! I told her that we needed to start at the front and that there was $50 prize money if she could win this thing. Her eyes lit up but you could tell that her nerves did as well. Gun went off. We took off and ran the first mile (which has a gentle uphill) in just under 7 minutes. Sophia looked fantastic. Her breathing was fast but under control. The second mile got quite a bit harder. More uphill, but steeper. At this point Sophia began to continually turn her head to see what women were behind her. The only woman we could spot was about 30 seconds back. I told Smo to stop looking back but she continued to do so every quarter of a mile or so. I am sure this slowed her down a bit because she knew she could out kick me in the end and each time she turned to look back she could tell that the gap on the other woman was becoming larger. We kept running. When we had roughly 800 meters left in the race Sophia and I were pretty much side by side. Needless to say, when I told her the remaining distance she took off!!!! Ry was just a bit ahead. I tried to keep up but there was no way. Not sure if it was taking the 5 days off of running, the pain in the calf, or simply because I am getting older!! :) Sophia ended up beating me by 11 seconds! It was AWESOME seeing her just fly down the final stretch. The crowd was cheering her in!! An 11 year old was the first woman!!! GLORIOUS!!! Her time was 22:05 (see http://sophia.fastrunningblog.com/ ). Sophia was now $50 richer!!! :) :) :) I ended up in 2nd, which I was more than happy with!! :) Anyway, as usual, the calf was no better but no worse. Was very frustrated that the 5 days off did not seem to help at all. So mad that I said, "To HECK with it" and ran an additional 20 miles afterward with Ry, AP 8:23. Ryan is peaking perfectly as this pace felt very easy for him. I am going to have to swallow a whole lot of pride at SGM this year as it is very likely that he will beat me. That is if I make it to the starting line at all. :) GREAT DAY! |
| Brooks PureFlow 2: Lime Punch Miles: 23.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 60 boring elliptical minutes |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 8:18. (3 miles easy, 3 miles harder) ********************************* SMO TOOK FIRST IN HER CROSS COUNTRY MEET TODAY (3K)! NO OFFICIAL RESULTS YET ON HER TIME. THE NEXT GIRL WAS OVER A MINUTE BEHIND! SHE KILLED IT!!! :) :) :) ********************************* THINKING OUT LOUD FOR TO HAVE THIS ON RECORD: This whole calf thing is frustrating me to no end. The pain is so variable. One day it hurts horribly right in the medial belly of the gastroc, then another day it will feel more soleus in nature, then the next thing you know it feels like it is posterior tibialis and then the another day it will feel like tibial periostitis or maybe even the beginning of a stress reaction leading to stress fracture. Most days it is a combination of a couple of these things. AGGRAVATING AND ALLEVIATING FACTORS AGGRAVATING: - The morning after a hard run. - After sitting for a long time. - Too much stretching and/or soft tissue mobilization - Ice -- this is a weird one, it sometimes alleviates sometimes aggravates - Walking downstairs more that upstairs ALLEVIATES: - When the muscles/tissue/fascia are warm (i.e., more pain in the beginning of a run versus the middle and the end) -- but the pain never completely goes away, just gets less intense - Ibuprofen (alleviates, never completely goes away) - Prednisone (I had an allergic reaction to the Tide pods while we were in California. I broke out in a rash that covered my body. Was put on 3 days of prednisone. My calf pain was significantly less while I was on it.) - Ice -- (sometimes alleviates, sometimes aggravates) - Sleeping in a strassburg sock but only places at neutral DF/PF ... more than that is problematic - Iontophoresis with dexamethasone (not sure if this alleviated anything or not to be honest, but tried it) THOUGHTS: It seems like pain is the worse when the calf musculature is involved in an eccentric contraction. Also, it seems that if I mess with it too much via soft tissue mobilization or too much stretching that it worsens things. I can't help but wonder if I have damaged some peripheral nerves. The fact that ibuprofen and prednisone help suggests that inflammation is a problem. The problem is that ibuprofen has been aggravating my asthma and stomach and so I haven't been taking it. Whether it was the allergic reaction in Cali, lack of sleep, increased stress or something else, my body has been extremely sensitive to things that it does not like. Blah blah blah -- I'm probably just getting old. :) I know an MRI would help be figure out exactly what is wrong but I don't want to put the money into it. I am confident that if I were willing to take off more than 5 days at a time that my body would heal. The problem is that SGM is just around the corner and I want to run it. Ugggh ... Not illiciting advise to or not to run. Just wanted to put signs and symptoms in black and white for my future reference. What caused all this? I think it was the all the sprints I was running with Sherm during the summer and then not taking a week off when the symptoms first appeared. I have been running on the red line. Something us runners tend to do. If Ry were not running SGM it would have been much easier for me to take sufficient time off. My always wanting to show off for that boy may be the death of me yet. :) :) :) The good thing is though I am frustrated, I am not sad. Working with individuals with spinal cord injuries, strokes, traumatic brain injuries and amputations has completely transformed who I am and how I think. I am grateful for that. :) |
| Brooks PureFlow 2: Lime Punch Miles: 6.00 |
|
| | 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 (1 easy, 6 MP, 1 easy). Began taking high doses of B12 today. |
| | 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!! Had a HUGE neuro test today. Have been extremely short on sleep and just didn't have it in me. The neuro test went well though. :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles with Ry in the late afternoon on the JRP, AP 8:28. It was so stinkin' hot (80 ̊). That is the problem about having class start at 7:00 a.m. It is so hard to run anything more than an hour or so in the morning and still have time to shower, get ready and drive there. Whine whine whine, I such a cry baby! :) This run was hard for me. I felt dizzy and weak throughout. Going to take tomorrow off and then try and pace Sophia for the first 2 miles of the XTERRA 5K on Sunday. That is if my calf will behave. :) |
| Brooks PureFlow 2: Lime Punch Miles: 12.00 |
| |
| | Race: |
XTERRA 5K (3.59 Miles) 00:33:37, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 3.59 | 0.00 | 0.00 | 4.09 |
| XTERRA 5K :) Plan: Plain and simple - pace Sophers for roughly 2 miles and then encourage her to leave. Execution: NO BUENO!!! Could barely stay with Sophers for a little more than a mile. My body was seriously angry at me. My calf was killing, I couldn't breath and I felt plain awful. It didn't help that the race was 1/2 mile long when you feel so crappy. I wasn't even running that fast but I felt like I was going to stinkin' drop over! Result: Sophia did AMAZING!!! She came in a little under a minute before me taking 2nd place overall woman, and 1st in her division. She was also 11th overall combined men and women. She got some fun prizes, which was super fun. That girl is on fire!!! :) FUNNY STORY: So during the award ceremony for age divisions they decided to start with the oldest and end with the youngest. I was patiently awaiting to be called in the 35-39 division because they started oldest to youngest. However, when they did the 40-44 year olds they called my name as placing first! WHAT!!! I am not 40!!! I politely told them this when they said, "Hey Sweetie, it says here that you turn 40 this year. That's how we do it here." WOW!!! Was not expecting that!!!!! I felt kind of numb and still haven't decided what to do with the feelings that came a little later. :) ******** No way I want to run a marathon feeling like I felt during this race. Sigh. What to do? (Not a real question, just thinking out loud.) :) |
| Brooks Pure Grit - Trail Miles: 4.09 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 60 minutes elliptical - not feeling well at all (both calf-wise and whole body-wise). What is going on. 45 minutes doing aquatic rehab during a neuro lab (I happened to be the one pretending to be the patient and got put through the ringer). Feeling lousy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 60 minutes elliptical including 8 x 3 minutes hard, 2 minutes easy * Shouldn't have done the on:offs. I feel like poo! Thought the harder effort would boost my immune system some. Not so much! Felt like I had been hit by a dump trunk all day. Calf doesn't hurt at all on the elliptical. But does hurt when walking/stairs/etc. My stomach won't let me take any ibuprofen or any other meds. What is going on with me? |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 50 minutes elliptical, easy. I feel about the same. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 30 minutes elliptical 30 minutes bike * If I don't start feeling better today I am taking tomorrow off. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, AP 8:24, just to see if I could do it. Decided that if there was too much pain that I was going to call SGM off. It was kind of mediocre so I still am unsure as to what to do. Couldn't sleep last night. Woke up about every 90 minutes in horrible pain: mostly head, left eye, nose, left jaw and left sided teeth pain. Felt like my head was going to blow up. Almost went to the ER (but that is because I can be overly dramatic sometimes). Decided to go to the InstaCare and wait in the parking lot for it to open so that I could be the first one there: which I was. Had a slight fever and my blood pressure was much higher than usual. Pretty bad sinus infection that seems to have irritated the trigeminal nerve (hence all of the horrible face pain). Am presently on an antibiotic and pain meds. Just knowing what is going on made me feel somewhat better even though I still hurt and my stomach doesn't like the medicine. The doctor I saw is running SGM and has run over 70 marathons. He was very nice and told me that it wouldn't hurt to try and run today because my lungs sounded good (that's shocking ... that's usually the first thing I have problems with). He said once the congestion reduces a little that hopefully the nerve will settle down. I hope that is VERY VERY VERY soon. It has been a rougher week for me. BUT ... I feel like things are going to really turn around now! One bad week every now and then really isn't too bad at all. :) |
| Brooks PureFlow 2: Lime Punch Miles: 8.00 |
| |
| | 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 |
| Stinky day. I have not slept more than a handful of hours in three days. The antiobiotics have not seemed to help. I am experiencing the same thing that I experienced three years ago before the Park City Marathon. Same tooth and all. What started as a sinus infection has turned into a dental nightmare. Just got back from the endodontist who said that the tooth has already had two root canals and that the only thing that is left to do is to yank the dang thing out. I'm not happy but am in so much pain that I will do whatever. Headed to the oral surgeon at 3:00 today for my makeover. It's not going to be pretty. Luckily it is in the back. This is the first day I have missed of PT school due to illness. I really hope I can go tomorrow. Have no idea whether or not I will be running SGM. BUT ... my face has hurt so badly that I haven't even noticed my calf!!! :) :) :) ************ Evening: I still have my miserable tooth. The ortho surgeon was concerned that I was not able to get numb due to the infection and so I need to be sedated. Couldn't do it then because I had juice 2 hours prior to the appointment. He switched my antibiotics, put me on Percocet and scheduled me for Friday. He said that SGM is not an option. | |
| | 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 |
| CRAZY day. I am not used to taking Percocet. I thought I would be fine taking it though. Wrong! I took half of one pill and decided I was going to try and go to school. Dumb idea. I showed up for my 7:00 a.m. lab and the first words out of one of my very candid classmate's mouth were: "Teena, you look like SH*@!!!" I knew I was going to be in trouble. My face was killing and I felt nauseated and light headed. After faking my way through class I almost passed out in the stairwell. Luckily a classmate was with me. (I hadn't been eating any solids for the past 3+ days and was operating on minimal sleep.) I called Ry who drove me (since I had taken the Percocet) and had him come pick me up. On the way home I began to cry and I called the oral surgeon telling him that I was in dire need. He told me he would pull the tooth in 6 hours (because I had just had a small drink). I went home and immediately got into bed. Shockingly I fell right asleep! This was something I wasn't able to do since Friday. I woke up a couple of hours later and felt that I was getting better. Was it just the sleep? I don't know. I went back to sleep and woke up another couple of hours later. Felt even a little better. :) :) :) I called the doc back and he said that we should give the antibiotics another couple of days!!! He was DEFINITELY right!!! :) Pain was down to about a 7/10. | |
| | 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 |
| Woke up feeling even better! Slept at least 6 hours during the night. WOOT WOOT!!! Felt good enough to go to the scariest day of PT school ... the dreaded pelvic floor lab!!! Yep, all kinds of muscles in there that can cause all kinds of havoc for A LOT of people (i.e., pelvic floor dysfunction, urinary incontinence, issues after labor and delivery, etc). Most people don't talk about it because it is such a sensitive area. BUT MAN ALIVE do I wish I would have known 16 years ago what I know now!! People should be far more educated about the pelvic floor. Seriously. It definitely takes a special person to be a physical therapist that specializes in the pelvic floor. I do not believe I am that person but my hat is off to a couple of my classmates who are. I have already been sharing with family and friends the things that I have learned. It should be talked about more. Face/head pain is down to a 5/10. Yahoo!!! :) *** Ran 4 miles this evening. It wasn't pretty but it was actually nice to be somewhat moving. I was hoping for a miraculous calf recovery, but alas, no. But improving. |
| Brooks PureFlow 2: Lime Punch Miles: 4.00 |
|
| | 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 |
| Face/head pain 4/10. Ran a very slow 2 miles this morning. There is a part of me that thinks it may be worth trying to fake my way through a marathon on Saturday. I have zero expectations. I simply want to ride the bus up with Ry and run the first couple of miles with him. He is READY and has peaked beautifully for the race. :) Have no idea what I will do. I'll pick up my packet tomorrow evening and make the decision then. I have already made peace with the fact that if I do run it that it will likely be one of my slowest marathons. |
| Brooks Pureflow Black/white Miles: 2.00 |
| |
| | Race: |
St. George Marathon (26.2 Miles) 03:25:42 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| 3:25:42, I will take it! Considering my last 6 weeks, and especially this past week, I am more than satisfied with this time!! :) Due to bus shortages Ry, Nic (my brother) and I didn't arrive at Central until 6:38 (7 minutes prior to the race starting)!!!! Not much time for anything. I hurried to the wheelchaired athletes to see if my friend Richard decided to go through with the race. No Richard, bummer! But the other wheelchaired athletes looked AWESOME! No time for the POPs. Barely enough time to throw off a layer of clothing and begin to run. CRAZY!!! I knew this was going to be a problem for me, but decided to go with the flow. It wasn't long until Ry, Nic and I became separated in the dark. I did not know how long it would last but I felt amazingly good the first 10K. It was during this time that I was able to run a little bit with Danny, an 11-year-old boy with cerebral palsy who was being pushed by his father. Danny was extremely cool! Those couple of minutes with him and seeing the wheelchair athletes off made me miss the neuro clinic tremendously. My spirit was buoyed. :) Veyo and the hill miles that followed were tough on my calf. Unfortunately my head began pounding and my tummy began having issues as well (likely due to no POP stop before the race). For the very first time during a race since 2006 I had to stop and take care of business at mile 11. I lost about 1 minute and 45 seconds due to my being an amateur at potty stops during a race, but I was still pleased overall how things were going. :) Miles 16-20: Loved the scenery. Somewhere in here I got a hug and kiss from a cute grandpa-looking fella on the sidelines that promised his offerings contained special running powers. :) Miles 21+: Oh no ... calf cramping began. Only a little more than 5 miles to go. C'mon, Teena. Around mile 24 I was in bad bad shape. I'd cramp up really bad while running and so I was start to walk and that would make me cramp up even worse and so I would run/hobble again a bit and the cycle would repeat. I saw Tyler at this time. When he asked if I was okay I wanted to say "H to the no!" But I settled for a "barely." :) Somehow I finished!!! :) BEST part of the race: The volunteers wanted to take me to the med tent because of my severe cramping. I refused because I desperate wanted to see Ry run in. I went over to the side and worked out the most horrific cramps I have ever had. Then the body is a crazy thing. I heard my friend Andrew yell that Ryan was coming. My brain immediately swithced gears and with Andrew's help I was able to hobble over to the finish line and the volunteers allowed me to place the medal on Ry's neck!!! One of my favorite moments EVER!!! He did incredible running a 3:38:12!!! He has since said that he is never going to run again!!! I think time will fix that! Nic came in at 4:18:xx. :) In a nutshell -- I am SUPER happy I ran this race! The weather was absolutely PERFECT!! A HUGE congrats to all my friends who were able to take advantage of it and nail their race plans!!! You all amaze me!!! And now I am very much looking forward to taking the time off I need to really get my right lower leg and left jaw/teeth/face taken care of. Life is good. :) |
| Brooks PureFlow 2: Lime Punch Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Bike: 15 miles, Kilamanjaro level 8 Not going to run until the calf is completely pain free (and then I am going to wait a couple days after that). :) ST: lower body |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Bike: 10 miles, random level 8 ST: upper body ** Sophia took All County today in cross country! Distance: 3K. She remains undefeated! That girl can fly!!! :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Bike: 10 miles, Kilamanjaro level 8. Elliptical: 3 miles, level 3 ST: lower body |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Elliptical: 60 minutes ST: upper body |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 | 6.00 |
| elliptical: 50 minutes run: 1 mile, zero pain ST: core |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| bike: 10 miles, kilamanjaro level 8 run: 3 miles, no pain ST: lower body |
| Brooks Pureflow Black/white Miles: 3.00 |
|
| | 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 workout today. Ended up spending several hours with my cute little old neighbor widower in the emergency department. He ended up being okay but was having chest pain. Poor guy. :( The whole experience was another reminder about what makes me the most happiest in life: Loved ones and health. :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Ry and I paced our friend, Ben, for the last 6.2 miles of the SOJO marathon today. It was so much fun!!! Ben thought that he was going to be running roughly an 8:20 pace during those miles. Nope ... he was on fire!!! He ran those last miles at roughly a 7:40 average finishing in 3:23:52!! It was AWESOME!!! He did not get passed by one single person (well, one girl momentarily passed but he passed her back up) during those miles. He was focused! :) We waited around at the finish line for a bit to see the awards. Well, I was too short to actually see them but I did hear the names of: Andrea, Allie and Jake!!!!!! WOOT WOOT!!!!! Also, it was cool to talk to Chad and hear that he improved his marathon PR by one minute. Congrats to them all!!! :) Side note: It was also super fun to see several of the runners donning the KT Tape job I did for them at packet pick-up. Not sure why I found such satisfaction in that but I did. I really do have an enjoyable life. :) |
| Brooks PureFlow 2: Lime Punch Miles: 6.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| 20 minutes elliptical 4 miles, AP 8:19 ST: upper body |
| Brooks Pure Flow - Purple Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 30 minutes spin bike (20 minutes with higher resistance) 40 minutes elliptical ST: lower body |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 8:08 |
| Brooks Pure Flow - Purple Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 30 minutes spin bike 40 minutes elliptical ST: core |
| Brooks Pure Flow - Purple Miles: 6.00 |
|
| | 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 |
| What a day!!!! Had to spend 24 hours in a wheel chair for a school assignment. I had planned on coming to school about an hour early so that I could use an UBE (upper body ergometer) to get in my cardio. Unfortunately it took me FAR too long to get ready in the morning (everything took at least twice as long) and I was unable to get to school early. Then I thought I would hit a wellness program for individuals with SCI and use the adaptive equipment there, but once agin I found that with each passing hour I was getting further and further behind for the day. In short, I got a good arm work-out just by wheeling everywhere but that was it. Every able-bodied individual should try this at least once. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 75 minutes of mountain biking with Ry in beautiful Corner Canyon. After being in a wheelchair for 24 hours I LOVED every minute of this!!! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 7:51 Happy Monday, All. :) |
| Brooks Pure Flow - Purple Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 30 minutes spin with a good amount of resistance. 30 minutes elliptical. ST: UB |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 4.00 | 1.00 | 0.50 | 0.00 | 7.00 |
| 7 miles, AP 7:49 Happy Wednesday, All. :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 30 minutes spin bike 30 minutes elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 4.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 7:43 Happy Friday, All. :) |
| Brooks Pureflow Black/white Miles: 6.00 |
| |
| | 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 workout for me today, but a great day for Sophia who competed in the USATF Junior Cross Country State Championships. I am hoping that she will write a race report soon. It was a great experience for her. We weren't quite sure how she would do because basketball season has started (her other great passion) and so her running has decreased but not halted. The meet brought a lot of talent from St. George. A new club called the Red Rock Racers pretty much dominated! Sophia has raced some of these girls in the USATF junior track and field circuit and they are awesome! Sophia ended up taking 3rd in state with a 13:09 (3K). Not her best time but pretty amazing considering her focus has been on basketball since the All County Meet a few weeks ago. I was worried how she would handle taking 3rd. My worrying was not needed. She was disappointed that she did not win but handled it like a champ. The girl who took first was the same girl Sophia beet in the 1500 meters in the USATF track and field regional championship by 3 seconds. Sophia and her get along great and already have a mutual respect for each other. This girl runs for the Red Rock Racers and apparently they run 4 miles a day 6 days a week all year round. Pretty dedicated bunch of kids! Sophia qualified for nationals but doesn't feel compelled to go this year. I'm pretty sure that Sophia's favorite part of the day is when they announced that she was unattached and then the commentator stated, "I can't believe that. Some coach better snag her quickly." We have talked about getting her into a competitive club but she loves being "unattached." She cracks me up! :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.00 | 2.50 | 0.50 | 2.00 | 6.00 |
| bike: 25 minutes, kilamanjaro L12 run: 4 TM miles, AP 7:34 |
| Brooks PureFlow 2: Lime Punch Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, AP 7:44 * 2/3 of a mile comfortable (but not too easy) and then 1/3 of a mile hard X 6 |
| Brooks Pureflow Black/white Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 1.00 | 3.50 | 0.50 | 0.00 | 6.00 |
| 6 miles * 1/2 mile warm up, 5 miles with AP 7:29, 1/2 mile cool down Today has been a GREAT day. This morning I had a court date. Although this may sound crazy, even stupid, to some, I decided to legally change my name. Although I LOVE my husband and his last name, I have really missed mine. So, for my 40th birthday present I got my maiden name (Aguirre) back (without getting rid of Jensen). :) My legal name as of today is: Teena Marie Aguirre-Jensen WaHoo!!! :) I love it!!! :) |
| Brooks Pure Flow - Purple Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| 30 minutes bike 3 super easy TM miles |
| Brooks Pure Flow - Purple Miles: 3.00 |
|
| | 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 |
| Nada! Too much going on today but feeling great! Loving not having any immediate training needs. Just being healthy. :) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 8 miles (1/2 easy, 7 at 7:34, 1/2 easy) Smo had three basketball games today! SO SO SO much fun watching her ball!!! They won 2 and lost 1. She is an amazing athlete! :) |
| Brooks Pure Flow - Purple Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 2.33 | 5.33 |
| 30 minutes spin bike 3 easy miles |
| Brooks Pure Flow - Purple Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 2.00 | 1.00 | 2.00 | 0.00 | 6.00 |
| 6 miles: 1/2 warm up, 5 @ 7:27, 1/2 cool down |
| Brooks Pure Flow - Purple Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| 25 minutes spin bike (good amount of resistance) 3 easy miles |
| Brooks Pure Flow - Purple Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 7 miles [1.5 wu, 6 x 800 meters (3:20 each) with 400 meters jog between, 1.25 cd] ST: LE |
| Brooks Pure Flow - Purple Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 7:57
|
| Brooks Pure Flow - Purple Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Fun day. We got Smo a Golds Gym pass. It was AWESOME having her run on the treadmill next to mine. :) 7 miles, AP 7:52 ST: LE |
| Brooks PureFlow 2: Lime Punch Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 enjoyable Sunday miles with Smo around the neighborhood, AP 9:25 |
| Brooks PureFlow 2: Lime Punch Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 1.50 | 1.00 | 1.00 | 0.00 | 6.00 |
| 6 miles, AP 7:37 |
| Brooks Pure Flow - Purple Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 1.50 | 5.00 |
| 20 minutes spin bike (solid resistance) 3.5 easy miles, AP 8:49 |
| Brooks Pure Flow - Purple Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| I love Wednesday mornings, much more conducive for a good workout. Plus, I felt super strong this morning which seems surprising since yesterday I felt so tired. 8 miles: 2 miles warm up, 3 miles @ 6:56 (which is awesome for me, even if it was on a treadmill), 1 mile super easy, 1 mile @ 6:36 (really had to push) and 1 mile cool down. ST: UE/core - dips - push-ups with feet on BOSU - push - ups with dumbbell rows - plank on BOSU - side plank Ts with dumbbells for shoulder external rotation throughout - rows with black TB tubing - lat pulses with black TB tubing - chin ups Felt great to get in a good upper body work out, I needed it! Happy Wednesday, All. :) |
| Brooks Pure Flow - Red Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 1.50 | 5.00 |
| 20 minutes spin bike (good resistance) 3.5 easy miles, AP 8:54 Super easy day. Maybe some ST tonight if I can swing it. :) |
| Brooks Pure Flow - Red Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 2.50 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, AP 7:46 Considering the wind I was super happy to be on the treadmill this morning. I was a little worried this morning in my cute little Prius C. I felt as if I might have been easily carried away with each gust of wind. Crazy! Happy Happy Friday!!! :) |
| Brooks Pure Flow - Red Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 1.50 | 0.50 | 0.00 | 8.00 |
| I LOVE LOVE LOVE having Smo at the gym running on the treadmill beside mine ... even if it is only for a couple of miles. With that said I think I may start choosing a treadmill in the row behind hers so that I can better try and imitate her beautiful running form! Who knew I would be craving running lessons from my own daughter!? :) 8 miles, AP 7:54 ST: LE (3 x 10) - leg extensions, 50-65 lbs - hamstring curls, 45-50 lbs - seated leg press, 175 lbs - eccentric heel lifts - dorsiflexion rapid pulses (off stairs) - lunges - monster walks with blue TB SATURDAY!!!!! :) :) :) |
| Brooks PureFlow 2: Lime Punch Miles: 8.00 |
| |
| | 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 |
| Yoga I think I may be freakin' out a little with only having a few weeks of course work left. Not sure why this stresses me out. I think it may be the subconscious thought of having to be completely responsible for a patient's care. I find myself getting excited but nervous when I think about it. I hope that is normal. :) Hence, I will likely be throwing more yoga, mindful breathing and valerian tea into my week! Ha! :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 1.00 | 3.00 | 1.00 | 0.00 | 6.00 |
| 6 miles (1/2 mile warm up, 5 miles @ 7:22, 1/2 mile cool down) Here's to another week!!! But a turkey week!!! Awww Yeah!!! :) :) :) Evening: Yoga for Abs with Rodney Yee |
| Brooks Pure Flow - Red Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| spin bike 15 minutes (high resistance) 4 easy miles, AP 8:53 Interesting: http://journals.lww.com/nsca-jscr/Abstract/2013/12000/Slower_Recovery_Rate_of_Muscle_Oxygenation_After.17.aspx |
| Brooks Pure Flow - Red Miles: 4.00 |
| |
| | 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 |
| Funeral. :( Left early in the morning and didn't get home until late. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 1.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, AP 8:31, on the JRP with Josh and Joe. Wish Ry could have come but he is battling a sinus infection. :( Hope everyone had a FANTASTIC Thanksgiving!! :) |
| Brooks PureFlow 2: Lime Punch Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| 40 minutes bike: kilamanjaro level 10 2 easy mile ST: lower body |
| Brooks Pure Flow - Red Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 4.00 | 1.00 | 0.00 | 7.00 |
| 7 treadmill miles (1 warm up, 5 @ 7:21, 1 cool down) * Still loving having Smo on a treadmill by me at the gym!!! :) ST: core |
| Brooks Pureflow Black/white Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 4.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| 6 miles (1/2 warm up, 5 @ 7:35, 1/2 cool down) It's a new week, y'all! :) |
| Brooks Pure Flow - Red Miles: 6.00 |
| |
| | 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 really easy miles |
| Brooks Pure Flow - Red Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 6 miles [1 mile wu, 6 x 800s (3:20 each) with 400 jog between each, .75 cd] |
| Brooks Pure Flow - Red Miles: 6.00 |
| |
| | 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 easy miles, AP 8:56 Not much to say, just trying to get through the last couple weeks of school. :) |
| Brooks Pure Flow - Red Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, AP 7:47 |
| Brooks Pureflow Black/white Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 4 very easy miles. What a crazy week. |
| Brooks Pure Flow - Purple Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.50 | 2.50 | 0.00 | 6.00 |
| 6 miles (2 easy, 3 @ 7:06 -- was shooting for sub 7s but didn't have it in me today, 1 easy) ST: great upper body workout |
| Brooks Pure Flow - Red Miles: 5.00 |
|
| | 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 easy miles. Fighting some sort of cold. |
| Brooks Pure Flow - Red Miles: 6.00 |
|
| | 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 |
| Big 'ol nada!!! Choose the little bit of extra sleep. It was much needed. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles: 1 easy, 4 @ 7:42, 1 easy Short session of yoga (trying to bring the stress level down a notch). ;) |
| Brooks Pure Flow - Red Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 easy with a handful of pick-me ups throughout. Talk about an insane last couple of weeks!!! Today seems unreal! My very last day of class!!!!! I can hardly believe it. It seems like I have been in the classroom forever. Eight years of undergrad and grad work! Who knew. :) Finals are on Monday, Tuesday and Wednesday. CRAZY CRAZY CRAZY! Happy Friday. :) |
| Brooks Pure Flow - Red Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 7 miles with a handful of 800s thrown in the mix. |
| Brooks Pure Flow - Red Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 2 easy, 3 @ 6:59, 2 easy Let the finals begin! :) |
| Brooks Pure Flow - Red Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| 5 miles easy and 1 mile @ 6:29 Almost there. |
| Brooks Pure Flow - Red Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| Yesterday went so well that I did not want to jinx anything so did an exact repeat. 5 miles easy and 1 mile at 6:29. VERY LAST FINAL EVER!!!!!!!! My didactic formal education is complete!!!! I am in a state of disbelief!!!! :) 16 more weeks of working for zero pay and the boards. I feel GREAT!!! :-) |
| Brooks Pure Flow - Red Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 5.00 | 1.00 | 0.00 | 8.00 |
| 1 easy, 5 @ 7:26, then on:off 800 meters for 2 more miles. :) What??? No studying??? CRAZY!!!! :) |
| Brooks Pureflow Black/white Miles: 8.00 |
| |
| | 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 easy miles |
| Brooks Pure Flow - Red Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.00 | 3.00 | 1.00 | 0.00 | 9.00 |
| 9 miles, AP 7:48 ST: LE |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.50 | 3.00 | 0.00 | 6.00 |
| 6 miles (1 easy, 3 @ 6:59, 1 easy, 800 m fast, 800 m slow) |
| Brooks Pure Flow - Red Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 1.00 | 2.00 | 1.00 | 0.00 | 6.00 |
| 6 miles, AP 7:28 It was a fantastic Christmas! :) |
| Brooks Pureflow Black/white Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 1.50 | 1.50 | 0.00 | 8.00 |
| 8 miles, AP 8:10 Hope everyone had a GREAT Christmas. :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 fun miles, AP 8:56. (5.5 on the JRP with JohnnyV and 2.0 with Smo, Smith's loop. Still far too many ice patches but nice and sunny with GREAT company. :)) |
| Brooks Pureflow Black/white Miles: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| 9 miles, AP 8:48, on the JRP with JohnnyV and Josh. Not as sunny as yesterday and still icky air but LOVED the company. :-)
|
| Brooks Pureflow Black/white Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 3.50 | 0.00 | 8.00 |
| 8 treadmill miles [2 warm up, 6 x 800 meters with 400 meter jog between (3:20, 3:20, 3:20, 3:17, 3:17, 3:17) then 1200 meters easy then 400 meters x 2 with 400 meter jog between/after (1:30, 1:30)] I liked my new shoes. :) |
| Brooks Pure Cadence - Fiery Coral Miles: 8.00 |
| |
| | 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, AP 8:34 |
| Brooks Pure Flow - Teal Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1312.21 | 383.81 | 170.19 | 67.88 | 376.33 | 2310.42 |
|
| Brooks Pure Flow - Angel Blue Miles: 102.60 | Brooks Pure Flow - Black Miles: 19.10 | Brooks Pure Flow - Purple Miles: 252.50 | Brooks Pure Flow - Teal Miles: 41.20 | Adidas Supernova Glide - Pink And Black Miles: 5.00 | Brooks Pure Flow - Pink Miles: 10.10 | Saucony Kinvara Pink/Blue Miles: 3.10 | Brooks Pure Flow - Teal Miles: 214.85 | Brooks Pure Connect Miles: 6.00 | Adidas Supernova Glide - Red Miles: 4.00 | Brooks Pure Flow - Yellow Miles: 296.36 | Brooks Pure Grit - Trail Miles: 36.99 | Brooks Pureflow - New Blue Miles: 214.26 | Brooks Pureflow Black/white Miles: 219.73 | Brooks PureFlow 2: Lime Punch Miles: 218.00 | Brooks Pure Flow - Red Miles: 112.00 | Brooks Pure Cadence - Fiery Coral Miles: 8.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|