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provo city 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
263.000.000.000.00263.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.98
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am - 6 miles + bike/trax commute. curb crash.

pm - more biking -- home from work and around town. bumperial fracture is bad, apparently.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. gilmer loop + liberty wood chips.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Race: provo city 5k (3.107 Miles) 00:17:45, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

this was a long morning, as i dropped james off at the half marathon buses and then had 4+ hours to kill before the 9am start of the 5k. i'm not too familiar with the city of provo, so i wasn't sure about the best early morning hangout spots. i ended up in smith's parking lot, which was a riot.

i ate four breakfasts. the first one was my typical pre-race granola/banana/coffee, then i had some toast (my car has a toaster), then two packages of fun dip, a baby bottle pop, one package of big league chew (original flavor), five slabs of tofu jerky, a half pint of lemon sorbet, one gallon of orange juice, one half gallon of whole milk, a pint of raspberries, four tubes of pringles, a tombstone pizza (still frozen), and two bags of nails (they were 2/$1 -- you rarely see those prices anymore). 

i started my warmup at 7:45 and ran ~3 miles to the 5k start. i realized when i got to the start that i had left my chip and bib in my car, but it was too late to run there and back again. i asked for another bib/chip and the registration folks kindly sorted it all out (thank you). i was really not thinking clearly this morning. i also ran a red light.

i ran a short warmup with spencer and bill and then did a few strides.

the race was pretty uneventful. i ran solo for most of it, although we were running right alongside the half marathoners so technically i wasn't alone. but it was tough to get a sense of pace because the half marathoners were running around 12 minutes/mile and the only mile markers were 10-13 of the half, which didn't quite match up with the 5k. i did get one split between markers 11 and 12, and it was 5:40. 

at this point i knew i probably had the sub-18, but i started thinking that my first mile had probably been too conservative (it was). i really had to turn it on in the last mile to go under 17:50. i felt good throughout the race, and thinking back on the way that i felt in that first mile, i probably should have been more aggressive. i haven't run a 5k for a couple of months, and it always seems to take a race or two to find that tricky balance of pushing to the limit but not actually going over the limit until the final 0.1.  

this course is aided, so i was targeting 17:30s, but i am satisfied with the 17:45 at this point in the year. sub-17:30 is still the big goal though, and i want to do it on an honest course. hopefully i can do that later this summer. my spring 5k plans didn't work out, both with the training and the race itself (i had to scratch the tucson 5000)...so this will have to happen amidst marathon training.

the race was sponsored by trapnell orthodontics. 

                          

 

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 with fritz, jake, josh, and nate. panorama loop.

MIT OpenCourseWare. fill the brain for free.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

6 x 400m at highland high. 75, 76, 73, 77, 75, 77

the workout was 12x400m but i bailed after six. i was all tangled up in a fog after taking some newfangled allergy medication. i felt dizzy and drowsy all day at work, and i was tempted to just skip the workout and go home. but i like 400s, and i wanted to at least make the attempt, as i thought i might feel better once i got going. but that was not the case.

i think it might be time to step away from the track for a few weeks to reset, and then get back to it 5-6 weeks before des news.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5. sugarhouse.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

am - 10 miles with tara. mueller park trail up to elephant rock and beyond. it was cute mini hailing for a bit but it eventually turned to snowrain. the trail wasn't too bad mud-wise, but there were some puddles and slick spots. we saw a glacier. i love tara mueller runs.

lunch - 11 miles with devra. JRP/1300 west loop. 

i'm now +linked with kate hudson on athlinks.

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. emigration market/gilmer drive.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. sugarhouse + liberty wood chips with sodden clothes and water dripping off my eyes. just to add to the list of things that are great about skechers -- they are remarkably waterproof.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Race: give hope a home 5k (3.107 Miles) 00:18:03, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

bleep.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off. i'm trying to reset. des news looms large and i'm not feeling very into it right now. i've been spending my time recycling old spools of wrapping paper and trimming our dandelion lawn.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

sugarhouse/gilmer. meep.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

sunnyside up.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

27th south loop. i ran this route 3-4 times/week in the winter, but i've neglected it for a couple of months. it's better without ice (and the stalagmites are still there).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

emigration market/gilmer drive.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

sugarhouse. uhhh, this week...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

here's some frazzed phone footage of several finishes at ogden today (half and full). it was fun to watch -- congrats to all. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop. getting back on track this week...

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. 27th south loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9. sunnyside up.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.80
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.80
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles running around the traverse mountain 5k course. rob and his wife organized it for the TM elementary school (+ parents). quite the undertaking. hats off to them for managing 900+ kiddies in a race. that's a huge number to deal with for any type of event, but the chaos increases significantly when it's a bunch of energetic, easily distracted children. it all came together nicely though and it was fun to watch the kids run.

i ran the short course with the kindergarteners first (just over a mile), then looped back and led the 5th graders through the 5k (25:55). then one more 5k loop to sweep. it was hot and i managed to bring a long sleever. my hands are tan now.

this hand is your hand. this hand is my hand. no wait that's your hand. no wait that's my hand.

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

5k time trial at liberty park. 18:36.

this is a pretty big step back from my last two 5ks (even accounting for running solo vs. racing). i was targeting sub-18:30. it felt really bad and clunky. the good news is i have plenty of time before des news (nine weeks), and i know i need to be patient with the progression. i'll do this again at the end of june.

05/23/14 18:36
02/21/14 18:38
01/16/14 18:49
06/23/13 18:38
06/10/12 18:58
05/26/12 19:33

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.90
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles with devra and jenny. big cottonwood trail/wasatch. rain.

jenny made us breakfast with eggs fresh from her chickens and it was deelicious. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

sugarhouse (w james) + liberty wood chips. then a full day of house and yard projects. i finally got around to planting a garden. it looks gr8

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

slc track club memorial day track meet. we did two prediction runs (no watches allowed) and then a two-person 1600m relay. 

1600m: 5:35 (predicted 5:37) / 900m: 3:05 (predicted 2:59)

team allie & linda for the relay. my first quater was 73 and i missed the split for the second one but i'm pretty sure it was slower.

and now i have pollen-induced hives.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 mile lunch run with devra to kick off des news heat training. JRP/1300 west loop.

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

am - 6 miles with james.

pm - 4 miles with james.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am - track workout at highland high. 2x400m, 2x800m, 4x200m (rec: 200m for the 2/4s; 400m for the 8s)

76, 76, 2:43, 2:44, 34, 35, 35, 34

this is just a benchmark workout as i get this training block going. i did this three times in 2013:

Sept 9  75, 77, 2:43, 2:40, 34, 35, 35, 33
July 8 77, 79, 2:49, 2:47, 34, 35, 35, 35
May 26 83, 79, 2:54, 2:50, 35, 36, 35, 35 

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 down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 w jenny. holladay/wheeler farm rant 'n raver. it was awesome.

pm: hiked the desolation trail in millcreek canyon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
263.000.000.000.00263.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.98
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