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SLC Track Club 5k

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Location:

Atlanta,GA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

Miles:This week: 10.00 Month: 102.00 Year: 102.00
TypeA8 Test Lifetime Miles: 170.00
Kinvara Test Lifetime Miles: 292.00
K9 Test Purpleberry Lifetime Miles: 287.00
Haunted Phoenix Lifetime Miles: 269.00
K9 Test Arctic Blueberry Lifetime Miles: 250.70
K9 Test Pinkerton Lifetime Miles: 244.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
275.000.000.003.00278.00
Saucony Hattori 2 Lace Miles: 16.50Brooks Launch Purple Pineapple Miles: 65.00Kinvara2 Pomegranate Miles: 53.50Kinvara3 Neon One-Uppers Miles: 135.50Nike Free Seaside Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles @ liberty park. sunshine. 

Date

 Race

 Time

January 28

SLC Track Club 5k

19:00

February 10

Outside the Ice 5k

19:14

March 3

The Woodlands Marathon

2:59:31

    April 7 

Striders Half Marathon

1:24:00

April 14

Run for Relief 5k

20:29

April 21

Salt Lake City Marathon

3:00:37

April 28

Cookie Chaser Do-Si-Do 2k/5k

7:49/19:33

 May 5

Provo City Half Marathon Relay

 1:15:36

June 2

Crack of Dawn 8k

28:14

June 15-16

Wasatch Back Relay - WRC Ultra

24:01:04

 June 23

Wedding Relay 5k  

Results/Pics

 July 21

 Draper Days 5k

18:18

 July 24

 Des News Marathon!

2:57:16

August 4

Highland Fling 5k

19:31

August 11

MORE Project 5k

19:32

 August 18

 Dart Challenge 5k

18:40

August 25

Top of Utah Half Marathon 

Pacer - 1:30

 September 8

 Layton Classic 5k

18:52

 September 15

 Top of Utah Marathon

2:53:40

September 22

Flat as a Pancake 5k

19:50

September 29

Chasing Tail 5k

20:00

October 13

Utah Half Marathon & 5k

1:29:34/20:55

 October 20

Hot Pursuit 5k

19:26

November 10

Run for Clean Water 5k

Results

November 17

Riverton Holiday Heroes 5k

18:26

November 25

Seattle Half Marathon

1:23:42

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles running errands around town. 

Saucony Hattori 2 Lace Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. the mild weather continues, which has me worried that we will be fighting off snow in june. 

back to work today...  

Brooks Launch Purple Pineapple Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 JAJA miles -- jake and andrea were kind enough to switch days since james and i have new schedules for the upcoming semester. we ran up to tanner park and along the bike path and then ran along wasatch drive. the route offers some great views of the valley, especially when it is still dark. it was a fairly tough run with some good hills, but that is exactly what i need right now. great run this morning. 

fieldhouse: weights and core with james.  

Saucony Hattori 2 Lace Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. james came with me this morning, which means it was the first time ever that i have run my sunnyside route with company. it was great. 

Brooks Launch Purple Pineapple Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. modified sugarhouse loop with james. we ran verrrrry slowly. 

Kinvara2 Pomegranate Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles. this morning we headed down to provo with jake & andrea to meet up with julieC, rachelle and cameron. julie led us along the provo city half marathon course. we had to take a few detours due to a bunch of construction sites, but luckily julie is a skilled navigator and had several alternate routes in her back pocket. there was about an inch of snow on the ground, but most of the roads were clear and the temperature was pleasant. it was refreshing to run in a new area and it's always fun to meet up with others and put in the miles together. 

63 miles this week, which is my highest since early september. it's been a good start to the year and i hope i can stay consistent and healthy. no injuries in 2012. 

Kinvara2 Pomegranate Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. lots of icy sidewalks out there this morning. 

Brooks Launch Purple Pineapple Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles, easy and slow. sugarhouse loop. 

survived day 1 of teaching financial management. it's not as boring as it sounds. i'm lying.  

Kinvara2 Pomegranate Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. 20 degrees this morning -- almost cold enough to bring out the bandit mask, but i held off. instead i spent most of the run wiping my nose on my gloves...

Brooks Launch Purple Pineapple Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM 1: 10 miles. JA(J)A run. the second "j" is silent because james couldn't make it this morning. we ran a fun route today, hitting several sections of my old tempo run loop that i used to run all the time in 2010. there are some good downhill cruising sections coming down off the bench into sugarhouse, and it was nice to get the pace going a bit faster this morning. 

AM 2: went to the fieldhouse with james for some weight lifting and core work. leg weights, roman chair, one-legged bridging, symbiotic single leg squats, fire hydrant, plank. 

AM 3: celery and peanut butter.  

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles on a very cold morning. i started crying because it was so cold, and my tears froze to my face. the horror of this made me cry more, which created more face-icles, which created more tears, which created more icy buildup.  

my head is now literally encased in a giant block of ice. does anyone know if this will cause permanent damage to my hair?  

Kinvara2 Pomegranate Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM1: 9 miles on another very cold morning. sugarhouse out-and-back via 9th/5th east. 

AM2: fieldhouse with james -- leg weights, heel/toe walking, back extensions, plank, one full minute of lying down, one-legged bridging, fire hydrant.

 

Brooks Launch Purple Pineapple Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles. saturday group run with...[a very large group]. we ran a nice route from tanner park out to 6200 south and then back via wasatch blvd. i split off with andrea and emily at the halfway mark, while the group of 10,000 men continued on to add in a couple more miles. the pace was pretty brisk the whole way, and i really had to work to keep up the last mile. i really enjoyed it though -- emily and andrea are very motivating running partners. i'm not in great shape right now but i feel like these runs are helping immensely in building my strength and endurance. thanks to jake and andrea for getting these organized each week. 

on another note, i just received a new pair of wear test shoes from saucony -- the kinvara 3s. i wore them for the first time on our run today. overall they felt really good, but the design is more narrow and the fit is more snug than previous versions of the shoe. they are also quite flashy, which is great because i live for gaudy running shoes. 

Kinvara3 Neon One-Uppers Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles -- short and easy this morning. sugarhouse loop. i was way overdressed. storm's coming... 

Kinvara3 Neon One-Uppers Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles. extended sugarhouse loop in the snow. at first it was a pleasant snowfall, with big, fluffy flakes falling gently in a seemingly organized manner. at about the halfway mark, the fuzzy snow suddenly changed to swirling ice thorns that were striking me from every direction. sunglasses or goggles would have come in handy this morning. 

Kinvara3 Neon One-Uppers Miles: 9.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. this is my outfit for 13 degrees. hi-yah.

Kinvara3 Neon One-Uppers Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(23)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM1: 10 mile JAJA run. all the j's and a's were present this week. it was 23 degrees warmer than yesterday morning -- i'm finally realizing the importance of checking the temperature before i get dressed. intuitively i would have dressed up like i did yesterday, but after checking the weather i ditched a full layer and was still very warm during the run.

we ran a typical route around the neighborhoods of sugarhouse. nice, easy pace and good conversation. 

AM2: fieldhouse workout with james. leg weights, back extensions, oblique side bends, plank, one-legged bridging, darts, fire hydrant.  

Kinvara3 Neon One-Uppers Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. six loops around liberty park with james. it was 40 degrees this morning! the overnight rain melted away all the snow and ice and left the air [relatively] warm and refreshed. it was very spring-like. 

thanks to a great suggestion from bonnie, i have decided to run the woodlands marathon on march 3rd. i have six weeks to get ready... 

Kinvara3 Neon One-Uppers Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles with a giant blister. fieldhouse workout with james. 

Kinvara3 Neon One-Uppers Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles. we journeyed north this morning for a group run on the legacy parkway trail. kam, cam (yes!), taralyn summers, andy, emily bates, markP, jake, andrea and james. it was a fun crowd.

it was fairly windy in the beginning, with a bit of pelting rain, but it cleared up pretty quickly and became quite pleasant for the remainder of the run. once we hit 8 miles, we began kam's "little big" workout: 2 x 2 miles @ 6:45 pace with 1 mile recovery in between. tara really brought it home in the last mile, despite battling a gu-less gu gut. she's a strong runner. kam and andy breezed through it as well. it was a nice little workout. the pace felt good, but i definitely have a lot of work to do over the next six weeks if i want to get myself back to marathon form (i'm carrying around a 10 pound weighted vest that i can't seem to remove).

one mile cooldown back to the cars -- the wind and rain picked up again here and i became very, very cold. i'm still shivering. 

thanks to kam for organizing everything this morning. 

Kinvara3 Neon One-Uppers Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. the roads and sidewalks of salt lake city are covered in ankle-snapping ice chunks. the wet and slushy snow from yesterday's storm fell into a deep freeze overnight, which meant extremely uneven and treacherous footing this morning. in an effort to find a runnable route, i jogged-walked-slid my way over to liberty park. the park sidewalks had been cleared but it was still a giant sheet of ice. i gingerly ran four loops and then called it a day. 

after breaking my windshield wipers trying to scrape the ice layer off my jeep, i headed up to the fieldhouse for a workout with james. the usual: leg weights, back extensions, dumbbell side dips, arm weights, 2 laps of heel/toe walking, plank, one-legged bridging, tirunesh dibaba abs.  

 

Kinvara3 Neon One-Uppers Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles with james. wasa laza loop. 

Kinvara3 Neon One-Uppers Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. 

today i did workout A1 of the james moore patented perfectly reasonable training plan: 2 sets of 10 x 1 min on / 1 min off. i tried to keep the effort at 5k pace on the "on" portions, but the unpredictable footing made it difficult in some spots. thankfully, i never slipped. unfortunately, i was totally overdressed.

i saw adam wende on 20th east just off of foothill. it's always nice to see a familiar face in the cold, dark morning. 

PM: i went to the fieldhouse to bring james his shorts, but i forgot to bring his shorts (i'm competent like that). i did a bunch of random stuff while he set fire to one of the ellipticals. arm weights, ab workout, plank, fire hydrant, heel/toe walking, stretching, sticking.

Kinvara2 Pomegranate Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(23)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM1: 10 miles with james. liberty park/sugarhouse/millcreek/sunnyside route.

AM2: fieldhouse workout. 

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. 9th/5th east loop with james.

Kinvara3 Neon One-Uppers Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sugarhouse loop. i had some major dental work done yesterday, which left me with a few stitches in my mouth. my dentist said it was fine to run but i just have to be careful to not break the stitches open (gross). i started out very slowly and tried not to pound around too much. everything felt normal -- the run went well and i didn't feel like i was causing any trouble to my mouth. 

as long as everything holds up well throughout the rest of the day, i am going to run the SLC track club 5k tomorrow.  i am anxious to race again and get some feedback on my fitness. 

AM2: fieldhouse workout with james.  

 

Kinvara3 Neon One-Uppers Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(19)
Race: SLC Track Club 5k (3.107 Miles) 00:19:00, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

splits: 5:55; 6:12; 6:13

finished in 19:00; 4th place.

today's race was rough for me, but it was nice to get some feedback on my fitness...

i basically struggled from start to finish. my legs felt all knotted up and i couldn't find a smooth stride. my breathing was much too labored for the pace, and i just never got it going today. the first race of the year is always a bit shaky for me, and i need to remember that this is a starting point for the year ahead. i'm not necessarily disappointed -- i just have this "unsettled" feeling that i know i can do better but yet i couldn't have done any better -- if that makes sense... 

anyway, i am not going to dwell on it. it was a fun morning and a perfect day for racing. the sun was out and the roads were clear and dry. it was great seeing so many familiar faces today -- lots of participation and so many great runners came out to race. the track club does a great job with this series.

to explain those awful photos: it was just another lame attempt at using comedy to cover up an insecurity -- in this particular case i was trying to hide the fact that i was absolutely dying. it didn't work.

in the afternoon we headed up to alta with jake and andrea for some snowshoeing. the views were spectacular and the company was great. it was a perfect way to spend the afternoon. 

Kinvara3 Neon One-Uppers Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

15.5 miles. we met jake and fritz at highland high for a 16-17 mile run. james started having some achilles trouble around the mile 7 mark, so we dropped back to assess. we made it 7.7 before deciding to turn around. james is smart about these things. 

we slowly made our way back to sugarhouse, keeping the pace very easy in hopes that james could avoid aggravating his achilles any more than he had to. we didn't quite make it to 16, but we did make it back to my car without having to call for help (i.e. pay a visit to my grandma in cottonwood heights to get a lift home).

so things didn't turn out quite as we had planned this morning, but it still ended up being a good run. lovely weather! sorry jake and fritz for disappearing...

Kinvara3 Neon One-Uppers Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

scheduled day off. 

PM: ran 2 miles around the fieldhouse track while waiting for james to finish his extreme elliptical workout.

Nike Free Seaside Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up.

diamond workout: 1-2-3-4-5-4-3-2-1 with 1-2 minute recovery intervals in between. i didn't have any pace feedback this morning, so i was running by feel/effort. the "on" paces weren't spectacular, seeing as it was super early and i was all bundled up -- but the effort was there and it felt good. i especially enjoyed the last 1 minute interval on the wood chips at liberty park. 

278 miles this month -- i realize that by most standards it's not that much, but for me it's a lot. it's actually the highest mileage month i've had since march of 2009 when i ran 321 miles (en route to a leg explosion at ogden). although i do have some aches and pains here and there, i'm feeling strong and i hope i can keep up the training for another month.  

Kinvara2 Pomegranate Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(27)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
275.000.000.003.00278.00
Saucony Hattori 2 Lace Miles: 16.50Brooks Launch Purple Pineapple Miles: 65.00Kinvara2 Pomegranate Miles: 53.50Kinvara3 Neon One-Uppers Miles: 135.50Nike Free Seaside Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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