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Provo City Half Marathon Relay

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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: 28.00 Month: 77.00 Year: 2000.00
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
247.904.000.0019.10271.00
Nike Free Seaside Miles: 18.50Kinvara2 Pomegranate Miles: 58.00Nike Free Dark And Stormy Miles: 20.00Brooks Launch Purple Pineapple Miles: 54.00Red Slime Miles: 34.00Kinvara3 Chewy Spree Miles: 71.00Saucony Hattori Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. emigration market loop. warm and rainy. 

Nike Free Seaside Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles with the JAKJAF group. tanner park/wasatch loop. i was struggling quite a bit today. i kept falling off the back on the uphills and felt very fatigued and under-fueled. i even said i would consider accepting a gu, which says a lot about how badly i was crashing. i also had two wood chip remnants floating around in both of my shoes, which was annoying. even with the rough patches, it was still a great run. it was a beautiful morning -- so much daylight now! fun crowd, too. 

Kinvara2 Pomegranate Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.001.007.00

track workout with andrea this afternoon: 8 x 200m with 200m recovery. i brought my outrageously pink nike frees out of retirement just for the occasion. splits: 37, 40, 38, 38, 39, 37, 38, 37. i really enjoyed this workout. it felt so much better than the last time i was on the track a few weeks ago. i'm sure the shoes had something to do with it. short cooldown with andrea, jake and rob.  

now it's time to taper and carb-load for my big quarter marathon on saturday... 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy on the wood chips at liberty park. 

provo city half marathon relay tomorrow. i am leg #1 and james is leg #2.  

Kinvara2 Pomegranate Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(15)
Race: Provo City Half Marathon Relay (6.35 Miles) 00:37:48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.006.3512.00

provo city half marathon - relay style. i ran the first half (the easy, short leg) and james ran the second half. finish time was 1:15:36, which was right in our goal range. my goal split was 40:18 (6:09 pace) -- about 10 seconds faster than my most recent 5k. he he. remember, the course is aided.

i started out at 6:00 pace, which was just under my first mile goal split of 6:03. maybe a little out of my range, but i knew it was susatinable -- after all, i was only going 6.5 miles. after gauging what the pace felt like, i settled into it in the second mile and focused on keeping it steady for the remainder of the leg. i was working hard -- i was definitely pushing it much more than i did in the 5k last week (i really, really didn't want to be a letdown for team s'moore). for the first time this year, i felt almost normal during a race. it was a fantastic feeling.

my leg ended up being .2 miles short. the relay exchange point was near the bottom of the canyon at timponogos park. i handed the almost-but-can't-quite-make-a-complete-slap slap bracelet to james and he was off. i jumped in my car and broke several provo speed limits trying to get to the finish line before james. he came through right at the predicted finish time looking very strong.

we immediately jumped back on the course to find my sisters. vanessa was running half marathon #1, and jessica was running half marathon #2. we found them around the 11 mark and ran with them the rest of the way in. this was easily the highlight of the day. they were looking strong and happy. they both finished in 2:08 (a 14 minute PR for jessica). the best part was watching my nephews jump up and down and cheer for them as they came through. fun morning. 

post-race we had a bit-o-trouble with my car battery -- something about foaming, corrosion, and powdered donut acid dust clogging things up. after about 1.5 hours of parking lot games, our battery was changed by the nice AAA man and we were on our way. mandatory utah county smoothie king stop on the way home. 

Nike Free Dark And Stormy Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles with team JAKJAF. we ran a nice loop around sugarhouse/millcreek/holladay. it was a lovely morning out, although it was a bit on the cool side. james even had to wear his giant ski gloves.

have to give a shout-out to maika for her win and huge PR at the OC marathon this morning. three-time champ!  

Nike Free Seaside Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles around town at lunch. i had originally planned to jump in with andrea this afternoon to do a 2x2 workout while she ran her tempo. unfortunately, an otter pop conflict thwarted those plans. it may have been for the best though -- it didn't take long to discover that my legs didn't want to go fast today. i'll try for the 2x2 tomorrow morning.

i also did some alphabet plank, wall sits, and other random weights this afternoon.  

Kinvara2 Pomegranate Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

9 miles. sunnyside up. 2x2 mile workout, which ended up going terribly. target was half marathon effort -- i didn't make any pace goals because it was very early and i was operating on little sleep. average pace for the first set was 6:45 (what!); average pace for the second was 6:34. wah. wah. i guess i'm still in a bit of a hole from saturday. those quarter marathons are really difficult to bounce back from...

some pics of my sisters from provo city half -- they crack me up.

team s'moore

Brooks Launch Purple Pineapple Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(19)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 mile midweekmidlong run with the usual crowd. sugarhouse/millcreek/olympus hills/jack's tire & oil loop. 

Brooks Launch Purple Pineapple Miles: 12.00
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. short sugarhouse loop. i pulled back on the mileage today because with my scheduled long run tomorrow i will end up in the mid-60s for the week. it's not quite time for me to be hitting 65-70 just yet. i want to stay pretty conservative throughout the month of may, because the rest of the summer is going to be tough prepping for des news and TOU.  i want to run a sub-2:54 at des news and a sub-2:50 at TOU. right now those goals seem laughable, but that's what i'm going for. it will require a lot of work and 100% health. 

Brooks Launch Purple Pineapple Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

14.5 miles with james. 

Kinvara2 Pomegranate Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. westminster loop. easy, easy. i had to get out early and miss the group run this morning because i have plans that don't involve having brunch at ruth's diner. :( 

Brooks Launch Purple Pineapple Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 miles. water wheel loop. the magic drinking fountain has been turned on and the water was as cold and refreshing as ever. i've missed this loop -- it used to be my standard midweek 11-miler, but i haven't done it for about a year because the route turned into a long run when i moved.

here's the route (the drinking fountain and water wheel are at about 9.3): 

 

Kinvara2 Pomegranate Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. errand run. bank --> post office --> smith's. 

Brooks Launch Purple Pineapple Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. emigration market loop. lots of sprinkler dodging this morning. 

Red Slime 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
5.000.000.003.008.00

workout wednesday! JAJAK joined up with markP and friends for 6x800m on the track at highland high. i wanted to run these no faster than 5k pace, so around 6:00. splits: 2:59, 3:00, 3:00, 3:00, 3:00, 2:53 (andrea ran with me the last lap, which was an obvious boost). 400m recovery between each -- i milked every one. 

it's been over two years since i ran 800m repeats, so i was worried about how this would go for me. it actually wasn't too bad at all -- 5k pace felt like the perfect effort for this workout.

we ran grass loops around sugarhouse park for both the warm up and cooldown. sprinklers. ahhhh! allergies. ahhhh! summer is here.  

Brooks Launch Purple Pineapple 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
5.000.000.000.005.00

5 miles easy around liberty park. i was so tired that i felt nauseous for the first couple of miles. my work turnaround from wednesday night to thursday morning is slightly oppressive, so on thursdays i usually wait until the afternoon to do my run. unfortunately i'm working late again tonight, so the early AM run was the only option today. hi-yah.  

Kinvara2 Pomegranate Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. emigration market loop with james. 

good luck, ogden runners.  

Brooks Launch Purple Pineapple 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
15.000.000.000.0015.00

15 miles with the group at jeremy ranch. i knew this run would be tough based on the posts from last week. i thought i was prepared to handle it, but i just couldn't hang today. i was totally fine up until about 10 miles, and then all of a sudden i was broken. i dropped back quite a bit right around the time that james had to stop to stretch out his foot, so he kindly kept me company on my slow trek back to the cars.

at one point james was actually beating me while race walking, and the rest of the group was no longer in sight. i felt pathetic. nothing like being the weakest link! my legs just wouldn't give me anything to work with today. this has now happened to me three times in the last three weeks -- i have no idea why i keep crashing. it has never been an issue for me until now.  i'm kind of perplexed because i feel like i am stringing together some good weeks of training, only to end up feeling slower and less fit than ever before. where is the love, 2012? 

even with the tough finish, i enjoyed this run today. it was beautiful -- soft surface running, gorgeous views, and great weather. the undulations are relentless, but it makes for great training. 

i had to miss out on ruth's again. arg. 

congrats to all the ogden runners. fritz! holy smokes.

Kinvara3 Chewy Spree 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
10.000.000.000.0010.00

10 miles. 9th/5th out-and-back. james came along on his bike and wore out his brakes. 

Kinvara3 Chewy Spree 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
0.000.000.000.000.00

day off. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.003.009.00

9 miles. sunnyside up. 20 x 1 min. on/off @ 5k effort. 

i'm cutting back the mileage a bit this week in hopes to get more quality workouts in -- track on thursday and a 5k race on saturday (i still need to find a race).  

Red Slime Miles: 9.00
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. JAJAK run. james and i ran the first 7 miles with the group, then we split off and i ran home (james stopped to save his foot). 

in other news: james is becoming a U.S. citizen today! make sure to leave patriotic comments on his blog.   

Kinvara3 Chewy Spree Miles: 10.00
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

Saucony Hattori Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 miles. water wheel loop. james joined me for the first five. 

Kinvara3 Chewy Spree Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

workout this morning: 5k time trial on liberty park's USATF certified 5k course. demetrio c. certified it last summer, so the markings were relatively fresh and easy to spot (painted in black on the sloped curb of the sidewalk). i started 2:30 before james to give both of us more of an incentive to push the pace. i finished in 19:33 and james was about 45 seconds behind. it was tough to really push through while running solo, especially knowing that there would be no raffle or cookies at the finish line.  it was a good workout though. and it was free!

Nike Free Dark And Stormy Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles aimlessly around st. george. 

Kinvara3 Chewy Spree 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
9.000.000.000.009.00

9 miles. sunnyside up.

Red Slime Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.002.7510.50

10.5 miles. track workout @ east high with james. 

200-400-600-800-600-400-200 with 200m recovery. splits: 38, 86, 2:08, 2:56, 2:13, 85, 33

cooled down ~5 miles by running the rest of the way up sunnyside to foothill, then dropping back down to liberty park via 1700 east.  

Kinvara3 Chewy Spree Miles: 10.00
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. lunch run on the porter rockwell trail in draper. the air smelled strongly of dangerous, allergenic weeds, and i feared for my life. luckily it didn't affect me too much today, and the run was mostly pleasant. the trail is marked every quarter mile in giant red numbers, which is convenient but also seemed to make the time go by very slowly. 

Red Slime Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
247.904.000.0019.10271.00
Nike Free Seaside Miles: 18.50Kinvara2 Pomegranate Miles: 58.00Nike Free Dark And Stormy Miles: 20.00Brooks Launch Purple Pineapple Miles: 54.00Red Slime Miles: 34.00Kinvara3 Chewy Spree Miles: 71.00Saucony Hattori Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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