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SLCTC Winter Series 5k

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Location:

Seattle,WA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

  • 5/20 - beat the bridge 8k
  • 5/26 - magnuson series memorial day 5k
  • 6/16 - magnuson series seattle solstice 5k 
  • SUMMER - CNW all comers T&F series 
  • 7/4 - magnuson series summer spirit run 5k
  • 8/18 - magnuson series summer fitness day 10k
  • 9/30 - bellingham bay half marathon 
  • 10/13 - escalante canyons marathon
  • 11/25 - seattle half marathon 

Long-Term Running Goals:

qualify for the 2020 olympic marathon trials in ATL (sub-2:45

Miles:This week: 0.00 Month: 88.00 Year: 1680.00
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
Freedom Cut Me Loose Lifetime Miles: 252.00
Bubonic Plague Lifetime Miles: 365.00
Orange Splats Lifetime Miles: 219.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
276.500.000.000.00276.50
Kinvara3 Chewy Spree Miles: 40.50Kinvara4 GTX Semi-diva Miles: 173.00Kinvara3 Detroit Lions2 Miles: 17.00Kinvara3 Detroit Lions Miles: 46.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11.5 with devra -- up sunnyside to wasatch drive and down into sugarhouse.

2013 in review:

1/26 - SLCTC Winter Series 5k 18:35 (3rd) 
2/9 - SLCTC Winter Series 10k 38:24 (3rd)
3/2 - The Woodlands Marathon 2:54:47 (4th)
4/6 - Striders Half* 1:25:34 (4th)
4/20 - SLC Half* 1:22:27 (4th)
4/27 - Cookie Chaser 2k/5k 7:14/19:20 (1st)
5/4 - Provo City 5k* 18:51 (1st)
6/1 - Crack of Dawn 8k* 27:02 (1st)
6/8 - Utah Valley Half* 1:20:15 (3rd)
6/15 - CountryFest Riverfront 5k 19:29 (1st)
7/13 - Tour de Run 1:26:10 (1st)
7/20 - Draper Days 5k 19:37 (4th)
7/24 - Des News Marathon* 2:51:34 (1st)
8/10 - Bluffdale Badlands 5k (short) 18:23 (1st)
8/17 - Dart Challenge 5k 17:48 (2nd)
8/24 - TOU Half* 1:35 (Pacing)
9/7 - Layton Classic 5k 18:22 (2nd)
9/14 - Flat as a Pancake 5k 17:30 (1st)
9/21 - Top of Utah Marathon* 2:44:16 (1st)
10/19 - SoJo 5k 17:50 (1st)
11/16 - Saltair Half Marathon 1:24:53 (3rd)
12/1 - Seattle Half Marathon 1:27:45 (5th)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

* = performance enhancing downhill 

Kinvara3 Chewy Spree Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. brickyard/highland drive. 

my latest test shoes are destroying my feet. this is the second day that i have come home with blood-soaked socks. it's my own fault for protesting the adhesive bandage industry. 

Kinvara4 GTX Semi-diva 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
7.000.000.000.007.00

i'm back from my vacation to the black hole. 

7 miles with devra on the geese migration loop. 

Kinvara3 Detroit Lions2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles. i ran three loops around liberty park and my legs were so cold that i started to weep. it's my own fault for protesting the pants industry. 

i made hot chocolate when i got home (to drink, not to pour over my legs). it turns out that it makes me very, very sick. this is tragic.  

Kinvara4 GTX Semi-diva Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

traveled to pleasant grove this morning to run the new year's half marathon. it was an informal race -- more of a training run with bib numbers. it was also -4 degrees out (-20 centigrade). i suffered from severe cases of ice face, ice eyes, and iceiceice hands, but i did have fun. 

i unofficially took second place in the unofficial women's division (devra won), and i unofficially ran 1:33 with two traffic light stops. i really couldn't get myself to go any faster than that today. i ended up winning a crockpot, which i donated to team vierkant because i'm still trying to get rid of the 14 we received as wedding gifts. 

we overworked my heater on the way home -- i think the inside of the car was 100 degrees, and we were still cold. now i'm sitting in a pot of boiling water, and i'm still cold. luckily my plan for the afternoon involves knocking all the giant icicles off of our roof.  

Kinvara3 Detroit Lions Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

group run -- including andrea! it was the best. 

Kinvara4 GTX Semi-diva Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

i ran circles around the sugarhouse park sizzler.

Kinvara4 GTX Semi-diva Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

millcreek 10 miler. i just booked my flight to houston for the woodlands marathon. march 2. time to train interrobang.

Kinvara4 GTX Semi-diva Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 with devra. riverton square loop. 

Kinvara3 Chewy Spree Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

for various reasons, i didn't get out for a run until 8:02 pm.

four loops around liberty park. i saw one other guy and he was wearing cross country skis.

Kinvara4 GTX Semi-diva Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

city creek canyon with emily and megan. 

Kinvara4 GTX Semi-diva Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

group run. seahawks. gah. 

Kinvara4 GTX Semi-diva 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 on the JRP -- it has been plowed. i saw a man ice fishing on kidney pond with a bucket of cat food. 

Kinvara4 GTX Semi-diva 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
10.000.000.000.0010.00

10 miles through sugarhouse. i made myself a balaclava out of an old beanie this morning, and it seemed to work well. my face (especially my nose [which sticks out farther than most noses]), has been suffering over the past week. it's had a bit too much exposure to the elements and it's starting to fall off. for james' sake, i'm trying to preserve it. 

Kinvara4 GTX Semi-diva 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
11.000.000.000.0011.00

11 miles with devra on the JRP. we ran out to the industrial waste hot springs -- lots o' steam in these temperatures. 

Kinvara3 Detroit Lions Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

i was nearly hit by a car (seriously, inches), and that was after two different people in passing cars made fun of my ultra reflective, fluorescent light-up outfit. rawr. 

Kinvara4 GTX Semi-diva Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles with devra. riverton square loop + mcdonald's + epistaxis.

Kinvara3 Chewy Spree Miles: 11.00
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

sluggish not long run. 

Kinvara4 GTX Semi-diva Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

blue skies and sunshine in park city with andrea and fiddy pence. 

driving back into the pollution was depressing.   

Kinvara4 GTX Semi-diva Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5-4-3-2-1 min fartlek workout with devra. JRP north then south. 

5:55, 5:49, 5:39, 5:32, 5:16. i was garmin freeloading again -- devra was about 2-4 seconds ahead each time, so this is my best estimate based on her paces.

plank: 2x2 min front, 3x1 min sides. 

Kinvara3 Detroit Lions 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
18.000.000.000.0018.00

18 miles. big loop around salt lake city.

Kinvara4 GTX Semi-diva Miles: 18.00
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 at lunch on the JRP. so many geese lounging about and overreacting...  

Kinvara3 Chewy Spree Miles: 7.00
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

sunnyside up. 

plank: 2 x 2:05 front; 3 x 1:00 sides 

Kinvara4 GTX Semi-diva Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

sugarhouse park loops with andrea, devra, and tee. 

we stayed in the park due to the icy conditions. there were a few slick spots on the road (and especially at the park entrance), but otherwise footing was okay. it was probably the best place we could have been since the sidewalks are literally sheets of ice -- running on them is very dangerous and nearly impossible.

as for all the snow -- it now looks like a landscape created for a disney ride. the thin layer of ice that has formed on top makes the snow look like it has received a fresh coating of epoxy. it's so weird out there. 

Kinvara4 GTX Semi-diva Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Race: SLCTC Winter Series 5k (3.107 Miles) 00:18:35, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:55, 6:01, 6:00

i had a lot of fog trapped in my eyes, so the race details are literally cloudy. i ran 25 seconds faster than last year, so i'm hoping i can also improve my time at the woodlands in five weeks. 

Kinvara3 Detroit Lions2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles around sugarhouse. 36 degrees. clean air. 

plank: 2 x 2:05 front; 3 x 1:00 sides 

Kinvara4 GTX Semi-diva Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

workout at liberty park: 8 x 3 minutes with 2 minutes recovery. a modified, effort-based workout due to the snow.

the sidewalk had been plowed, but it was still snow packed and icy. the original plan was 4 x 1 mile repeats, but the mile markers were covered and my feet were constantly slipping on my push-off (which, according to the 'things that are annoying and feel really bad' scale, is equivalent to a sock sliding down your foot inside your shoe).

Kinvara3 Detroit Lions 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
7.000.000.000.007.00

am: [i had a 7 am dentist appointment in draper. i left at 5:30 to ensure i had time to scoot along slowly through the snow. i sat in the parking lot waiting for them to open. someone called at 7:01 to tell me my appointment was cancelled. they rescheduled me for valentine's day].

7 miles easy after work. i had to be extra careful because there was quite a bit of black ice after the brief period of sunshine/melting that occurred this afternoon.

there is so much snow out there! liberty park is beautiful. and our driveway is a giant ice fortress after epic dig-out #5.

Kinvara4 GTX Semi-diva Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles with devra. hilly route around sandy.

plank: 2 x 2:07 front; 3 x 1:00 sides 

Kinvara4 GTX Semi-diva Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. sunnyside up + liberty park. 

20 x 1 minute on/off at 5k down to mile effort (depending on the footing), then 10 x 20 seconds all out at liberty park (footing was great there).

Kinvara4 GTX Semi-diva Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
276.500.000.000.00276.50
Kinvara3 Chewy Spree Miles: 40.50Kinvara4 GTX Semi-diva Miles: 173.00Kinvara3 Detroit Lions2 Miles: 17.00Kinvara3 Detroit Lions Miles: 46.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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