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Sports-Am SLC 10 Miler

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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
219.000.0023.006.00248.00
Brooks Launch Purple Pineapple Miles: 55.00Puma Tfx Roadracer Ghastly Orange Miles: 63.00Red Slime Miles: 43.00Saucony Type A4 Glow-in-the-Dark Miles: 59.00Nike Free Strawberry Kiwi Breeze Miles: 28.00
Night Sleep Time: 22.00Nap Time: 0.00Total Sleep Time: 22.00Weight: 106.87
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy easy. brickyard.  

Brooks Launch Purple Pineapple Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 107.20
Comments(6)
Race: Sports-Am SLC 10 Miler (10 Miles) 01:01:20, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.0010.000.0020.00

SLC 10-miler this morning. this was a fun race on a fun course -- 10 miles of the des news marathon course starting at the base of little mountain. two mile climb to warm up, then eight miles of pure downhill fun. i have never actually been able to run this course without restraint -- there is always that balancing act during des news of running fast enough, but not too fast. today it didn't matter. no brakes. no worrying about the impending doom on foothill boulevard or the stifling heat and quad cramping on south temple. just a fun opportunity to run on a scenic course and enjoy (rather than worry about) a whole bunch of downhill. 

it has been so long since i actually timed myself of a run. i realized this at the starting line when i had to clear my splits off my watch from CIM in december. splits -- 6:39, 7:32 (first two miles uphill -- little mountain), 6:30, 5:27, 5:49, 5:55, 5:42, 5:49, 5:59, 5:57

we were definitely up to snow levels at the start, and little dell reservoir was completely frozen. but it was still mighty warm. in fact, the weather was perfect. i was comfortable in shorts and a singlet, and i even thought about ditching my gloves (gasp!). but i didn't.

everything about this race was great. very low key but still very organized. every mile was clearly marked. and they offered free warm-up aerobics/yoga/stretching exercises the start line. instructor included. 

i started out running just behind a pack of three guys, hoping they could help block out some of the strong headwind going up little mountain. i wanted to go sub-7 on the first two miles, as that is one of my goals to eventually accomplish in des news. however, i didn't even come close on the second mile, and i am not sure if that will ever be realistic. i felt like i was running a 5k. severe oxygen debt. i was looking forward to cresting the hill so that i could hopefully recover and then enjoy the eight mile descent out of the canyon. 

i was running with chad as we went into the downhill section, and soon enough we heard footsteps coming up fast from behind. i looked up and saw that it was walter. he was on some crazy, crazy, long, long run and decided to join us in our descent. he ended up running with me the rest of the time and really kept me going when i became fatigued in the later miles of the race. (thanks walter!) my goal was to just stay with him and keep my legs turning over as fast as possible. 

the final stretch to the finish went uphill into this is the place state park, where i slowed quite a bit. i was pretty much spent at that point. the good part about the finish was adam wende up on the trail above the road, cheering on the runners with his cow bell. awesome.

after the race i cooled down for a bit, somewhat deliriously. then i met james at the field house for another 6 miles or so around the u of u campus. that was followed by some weight-lifting and planking. and that was followed by bananas and almond butter.  

 

Puma Tfx Roadracer Ghastly Orange Miles: 20.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 107.20
Comments(29)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. 27 degrees with snow and ice crunching underfoot. i suspect that the animals coming out of hibernation won't be very happy.

Red Slime Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. insalate loop. 

Red Slime 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
10.000.000.000.0010.00

10 miles. millcreek loop. slow, slow. i could not get my legs to work. i was low on energy after putting in 32 hours at work between monday and tuesday.  

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. fairmont loop. cold and windy out. pout. 

Puma Tfx Roadracer Ghastly Orange Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. brickyard. so snowy and cold. 

Brooks Launch Purple Pineapple Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Race: Adoption 5k (3.02 Miles) 00:18:40, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.006.0015.00

double feature! 

race #1 (8:30am): adoption 5k at wheeler farm. i've been excited for this race all week, mostly because of the awesome, two-loop course on the dirt trails around the farm. i was also looking forward to running in a muddy mess, seeing as it has been wet and snowy all week. unfortunately, it has been a bit too wet, and most of the trail was washed out and unrunnable. so the course was modified -- a giant square on the roads and sidewalks surrounding the farm. not a terrible alternative, but definitely not the wheeler farm course i was excited for. however, it was still a fun race. there is just something about running in cold and snowy weather that is totally miserable yet totally satisfying. the time is unofficial since the results have not yet been posted and i didn't have my watch. but the course was slightly short, so in reality i probably didn't even break 19:00 today. however, there was no time to ponder on this -- we had to get to race #2!

race #2 (10:00am): run like health 5k at the university of utah. i am not including this as a race report because there were way too many variables and mishaps. first off, i was freezing cold. my body temperature dropped quite a bit on the drive from the first race to the second, and i couldn't stop shivering (i was also wearing wet clothes and shoes). next, the course was more than confusing with misplaced signs, ambiguous directions ("just head that way [clap, clap] good job"), course cutting (intentional and unintentional) and blinding snow. also, the course was way short -- 2.65 miles. my watch said 17:13 when i crossed the line -- so i will go with 20:11. i didn't run very well in either race today, but they were both great workouts and gave me the opportunity to continue to work on proper pacing in my quest for a sub-18.    

after the race, i ran 7 more miles around campus with james. it started snowing a lot harder on our second loop and i was totally done with the weather at that point. i was soaked through and freezing. finally, we finished off the day with a nice workout at the field house. saturday is by far the best day of the week.   

Puma Tfx Roadracer Ghastly Orange Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. pleasant morning out. my shin feels better than it has in about two weeks. i think i finally pounded it out on saturday (or maybe it's still frozen). 

Red Slime Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop. light rain. new shoes.

Saucony Type A4 Glow-in-the-Dark Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside down. it's "annual cleanup" time here in slc, which means i have the opportunity to hurdle over a lot of trash/treasure on my runs. also, i managed to cut down my mon/tues workload from 32 to 27 hours. progress.  

PM: workout with james -- weights, fire hydrant, plank, etc...  

Brooks Launch Purple Pineapple Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop. clear and calm--->rain--->hail--->snow--->clear and calm--->snow--->rain--->hot shower. 

Red Slime Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 106.20
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles -- errand running up and down highland drive. i realized that tomorrow will be my first 1/2 since TOU 1/2 in 2009. it's not my favorite distance, but i am excited to race. 

Brooks Launch Purple Pineapple Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Race: Salt Lake City Half Marathon (13.05 Miles) 01:20:00, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.0013.000.0018.00

splits: 1--5:44, 2--6:14, 3--5:49, 4&5--12:12 (6:06 pace), 6&7--12:19 (6:10 pace), 8&9--12:19 (6:10 pace), 10--6:14, 11--6:13, 12--6:48, 13.05--6:06 

4:00am - the morning begins. i picked up james at 4:30 and we drove up to the university of utah to hang out in james' office until the race started. this was great because it allowed us to relax and prep for the race in a low-stress environment. it also meant unlimited access to private bathrooms, which of course is the most important aspect of any race... 

we ran two miles around campus to warm up, then headed up to the starting line. it was nice to see michelle lowry and julie thomas. there were a few other women that i didn't recognize, but it looked like it was going to be a fun race.

i started out running with michelle for the first couple of miles. i felt great from the start but was nervous about pushing the pace too much -- history would tell us that i have no idea how to pace myself in a half marathon. but the pace felt manageable so i just decided to roll with it and see what would happen. the thing that i loved most about this course was that it was a giant conglomeration of all of my regular running routes. i think the familiarity helped a lot (that, and the downhill). 

i moved into first right at the turn onto 2100 south (mile 3), and surged down 2100 to try and build a bit of a gap. it was here that i started asking myself what in the world i was doing. i wasn't confident that i could sustain the pace for 9 more miles, but i figured i should just keep it up as long as i could manage. i was surprised when things actually started feeling better and better with each mile. i was comfortable with the pace and my legs were still feeling fresh (even my shin). i spent the next few miles trying to catch up to scott ensign, who was running about 100m ahead of me. i slowly closed the gap and finally reached him sometime during mile 9. we ran together through liberty park, and he really helped me to stay on pace here when things flattened out. 

the long mile up state street was predictably the slowest of the race (6:48). i wasn't feeling great here, but the hill that i had been dreading wasn't as evil as i had imagined (it was still bad, but not too bad). i really started pushing the pace when i reached south temple, as i realized i had an opportunity to go under 1:20. just before the turn at the union pacific building, i saw my dad on the sidewalk cheering me on. awesome. that gave me one last burst of energy as i pushed toward the finish.

it was really fun running down the final stretch at gateway. the crowd was loud and full of energy and i was excited at the prospect of breaking 1:20.  i was watching the seconds tick away on the clock as i neared the finish line, and i tried my best to speed up but my legs wouldn't turn over any faster. i crossed the line in exactly 1:20:00. i was bummed that i didn't break 1:20, but i was definitely happy with the race overall. i have never felt good about any of the half marathons i have run (my previous half PR was 1:24:20 from TOU full). today i think i finally figured out how to properly pace myself for this distance. i had a great time running this race. i really liked the course and the weather was very pleasant (other than my cold hands -- but that will never change).

after the race i ran back up to campus with james to cool down, then we finished out the day with the usual spread of weights and other random exercises (including plank!) at the field house.  

fun day today. congrats to all of the half and full marathoners, and best of luck to everyone running boston on monday...  

Saucony Type A4 Glow-in-the-Dark Miles: 18.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(46)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. my calves were extremely tight this morning. everything else felt good though, and the weather was nice and springy -- light rain, warmish, singing birds, blossoms, feral cats frolicking about, etc... 

Red Slime Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. millcreek + blind corner loop. my calves are still a mess, but improving. 

Saucony Type A4 Glow-in-the-Dark Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. the great salt lake loop. 

PM: lifting and planking.  

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. millcreek + millstream loop.

i was running along 2100 south in sugarhouse (about a mile to go), when i came upon an ambulance, fire truck, and a whole lot of commotion just before the light at 1300 east. i ran by and looked to see what was going on, but unfortunately i saw way more than i wanted to. a cyclist had been hit by a van pulling out of the redman building. anyone familiar with this area knows how dangerous this section of 2100 south (between 9th and 13th east) can be for cyclists and pedestrians. cars cannot pull out onto the road without crossing the pedestrian-laden sidewalks, and there are numerous blind driveways. i always have to use extra caution in this area, as it is very often that cars pull out right in front of me without looking at both sides of the sidewalk first.

anyway, my heart just sank after seeing this poor guy -- such an unfortunate accident. i pray that he will be okay. be careful out there.  

Puma Tfx Roadracer Ghastly Orange Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. out to the bayou. tabasco vinaigrette. 

Saucony Type A4 Glow-in-the-Dark Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

long run with james. 20 miles up and down emigration canyon.

we started at the university of utah and ran up a trail near red butte gardens. the trail was pleasant enough for a time, but soon became comically steep in both directions. it was definitely challenging (at least for me), but the whole point of the run was to beat up our legs (des news!) -- so this was good. 

the trail eventually connected with the main road in emigration canyon -- somewhere near the half way mark of the marathon. we followed the course in reverse until we reached the top of little mountain (~8 mile mark), then turned around and pounded back down (des news!). 

we estimated that we were running about 6:00 pace on the way back down. the pace felt comfortable for about five miles, but then it really started to take a toll on my legs. about two miles from the mouth of the canyon, james took off for a fast finish but i could not keep up. my legs were giving out, so i pulled back on the pace and schlepped along as james glided away effortlessly. once i emerged from the canyon, i ran down sunnyside to foothill, then back up to campus to finish out the run.

following the run, we drove back up emigration to ruth's diner for lunch. fresh squeezed grapefruit juice after a long run. bliss. 

Nike Free Strawberry Kiwi Breeze Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up. light rain and pleasant temps. scary man at the base of sunnyside has me rethinking my route. it's the second week in a row that i have seen him there. his slow, aimless walking and staring makes me uneasy. maybe i'm just paranoid. 

Puma Tfx Roadracer Ghastly Orange Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. millcreek loop. rain/hail/snow -- together and separately. there were a lot of tulips and daffodils that looked very unhappy. i'm never going to get my basil to grow. 

Brooks Launch Purple Pineapple Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(19)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside down. bread, spread, filling, internal garnish, external garnish.

PM: lifting and core.  

Nike Free Strawberry Kiwi Breeze Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles. water wheel loop. i'm obligated to mention the status of the drinking fountain on wasatch blvd --  it's still turned off.  soon enough... 

Saucony Type A4 Glow-in-the-Dark Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

i was a frozen spectator/photographer at the cookie chaser 2k & 5k this morning. it was fun to watch james and lily come through the grassy finish chute, kicking up snow in their wake(s). cookie crumblers!

after the race: 65 minute spin session at the field house. 1,2,3,4,5,4,3,2,1-minute hill simulators/hard effort -- all the while pretending i was running a 5k. then i moped around and whined about my leg. then i did plank and wrote the alphabet with my left big toe. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
219.000.0023.006.00248.00
Brooks Launch Purple Pineapple Miles: 55.00Puma Tfx Roadracer Ghastly Orange Miles: 63.00Red Slime Miles: 43.00Saucony Type A4 Glow-in-the-Dark Miles: 59.00Nike Free Strawberry Kiwi Breeze Miles: 28.00
Night Sleep Time: 22.00Nap Time: 0.00Total Sleep Time: 22.00Weight: 106.87
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