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Crack of Dawn 8k

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Location:

Atlanta,GA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

  • RICE

Personal:

Miles:This week: 48.00 Month: 210.00 Year: 1374.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
266.500.000.008.00274.50
Kinvara3 Chewy Spree Miles: 125.90Brooks Launch Purple Pineapple Miles: 41.60Red Slime Miles: 52.00Kinvara2 Pomegranate Miles: 55.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

june! standard 10-miler with james loop. 

crack of dawn 8k tomorrow morning.  

Kinvara3 Chewy Spree Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Race: Crack of Dawn 8k (4.97 Miles) 00:28:14, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.005.0013.50

crack of dawn 8k in millcreek canyon. the race started at 6am just as the sun was rising over the mountains, turning the sky a misty pink-orange color -- worth getting up early for. 

i averaged 5:41 for the race, which is about where i thought i would be. this race is very, very aided -- the average grade was -4.65%! the course tool says my equivalent pace on a flat course would have been 6:13 (a 30:54 8k), which sounds about right. despite the rather meaningless time, it was a good workout and gave my quads a beating -- exactly what i need as i prep for des news.

Brooks Launch Purple Pineapple Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(30)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. fairmont loop. sore quads...slow run. 

Kinvara3 Chewy Spree Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off to save the quads. typical strength training routine in the morning...and i drank a protein smoothie. rawr. 

my jeep got injured today. :( 

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. 20 x 1 min on/off at 5k pace. i did the first four going up sunnyside, which felt terrible but it woke me up and got me going for the rest of the workout. quads are feeling back to normal today. 

Red Slime 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

10 miles -- the usual neighborhood looping around sugarhouse. we ran with jake for the first 7, then james and i added on another small 2700th south/hannibal loop. 

Kinvara3 Chewy Spree Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. westminster loop. first encounter with the sprinklers in liberty park -- they are massive and unavoidable. 

Red Slime 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
17.000.000.000.0017.00

17 miles. water wheel loop. 

Kinvara3 Chewy Spree 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
8.000.000.000.008.00

8 miles. emigration market loop. 

hope everyone had a great race this morning at UVM. looking forward to hearing how it all went down...  

Red Slime 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
9.000.000.003.0012.00

12 miles. liberty park/sugarhouse.

started the run with a 5k time trial at liberty park. once again, james gave me a two minute head start and then tried to chase me down. i ran 18:58 this morning, compared to 19:33 two weeks ago. the effort felt about the same as last time, so i'm happy with the progress. this is the first time i've cracked 19 minutes this year after several frustrating attempts. it's a good confidence builder going forward, but I would still like to drop another 30 seconds or so before i can really feel confident going into des news. i'm not so sure about the sub-18 at draper days next month, but i'm going to keep it as the goal for now. 

long cool down around sugarhouse to finish out the run. 

Kinvara3 Chewy Spree 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
9.000.000.000.009.00

9 miles. sunnyside up. diamond workout: 1-2-3-4-5-4-3-2-1 minute hard with 1 minute recovery.  

exactly six weeks to des news. oh my. 

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
7.000.000.000.007.00

7 miles. JAAF run around sugarhouse/millcreek. 

Kinvara3 Chewy Spree Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. emigration market loop. it's been really nice over the last couple of weeks to actually have some daylight on my earlier runs. perfect weather out there as well -- june is great. 

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
0.000.000.000.000.00

no run this morning. wasatch back relay tonight and tomorrow -- ultra style with team wasatch running center.

 MY LEGS (not my limbs) TOTAL MILEAGE PREDICTED START TIME
 7 & 8     7.4 miles  8:48 pm (friday)
19 & 20 10.6 miles3:22 am (whaaa)
31 & 32 9.6 miles 11:10 am (saturday)

i was originally going to run this with james and fritz, but they are both out so we had to do some team rearranging. this was actually supposed to be an all-male team, but i jumped in to replace an injured runner (and now 3 of the original 6 are out)!

they are aiming for 7:00 average and an overall win (which will be a three-peat), so there is a bit of pressure to run well. i'm aiming for 6:30-6:45 pace on the first two legs, and 7:00 on the last (or whatever i can reasonably manage without getting us too far behind). 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Race: Ragnar Relay - Wasatch Back Ultra (27.6 Miles) 03:20:09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.500.000.000.0028.50

wasatch back relay with the wasatch running center ultra team. first place in the male ultra category and 9th overall with a time of 24 hours, 1 minute, 4 seconds. 

 Legs Miles Time/Pace +/- Predicted Time # of Teams Passed Notes
   7&8  7.4 50:06/6:46 -2:02 0 (we had a lot of catching up to do) 9:00pm.
 19&20    10.6  1:19:01/7:29 +3:05 (whoops) 34 3:30am. very dark with a very dim  headlamp. rolled my ankle in a pothole. 
 31&32 9.6 1:11:02/7:24 +2:05 (whoops again) 91 1:00pm. unhappy gut. hot out. 
 Totals 27.6 3:20:09/7:15 +3:08 125 
  • although i had a lot of fun, i don't think this is really my thing. it's just not smart for me to do this. i felt vulnerable to injury the whole time, and i'm not a big fan of the overnight sleeplessness and messed up nutrition. i'm also not a fan of mass gatherings that involve porta-potties.
  • a big thank you to wasatch running center for providing the opportunity and the sweet gear, and a shout out to kevin and trent (my van buddies) for running great despite their very, very difficult legs.  
  • i have a terrible sunburn, which is my own fault for being negligent in my susncreen application. this bodes well for wearing a wedding dress next week. 
  • i ate an ultimate sandwich for dinner.  

 

Brooks Launch Purple Pineapple Miles: 20.10Kinvara3 Chewy Spree Miles: 8.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(31)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. 27th south loop. 

Red Slime Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles. sunnyside up. 

if you are looking for a race this saturday...  

Kinvara2 Pomegranate Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

7 miles. JAJAFKR -- big group this morning and lots of fun. james got nailed in the ribs by some guy in sugarhouse park. the sidewalks are just too small when the acronym is that big.  

PM: 4 miles around liberty park. 

Kinvara2 Pomegranate Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 miles. water wheel loop. 

Kinvara3 Chewy Spree Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Red Slime Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - 4 miles around liberty park.  

WEDDING BELLS RELAY 5K OFFICIAL RESULTS

(give or take five seconds...we did our best. if we have something wrong, please let us know and we will revise). 

first off, thanks so much to everyone that came out to participate this morning. it absolutely made my day to see you all there and i wish would have had more time to talk/run with everyone. i had a blast watching everyone run -- couldn't ask for a more perfect way to start this day. a few photos of the chaos can be found here, and much better quality ones from jake and andrea can be found here

 TEAM  FINISH TIME
Jake/Andrea/Amiee/Devra/Kevin 15:11
Pachev Family 17:45
John Rosswog 18:31
Kam Fillmore  19:00
Das Jeppsen 19:20
Stephen Piccolo 19:22
Tara Summers 20:09
Dean Billheimer/Bonnie LaFleur 20:32
Marshmallow Mateys 20:42
Team Burrows 21:38
Team Thompson 24:25
Rosemary Moore 24:41
Brooke Peacock 30:08
Eddie & Kimmie Scottno time recorded
 

Kinvara2 Pomegranate Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(37)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

no running today. we spent the day with some out-of-town friends before they had to head to the airport. we walked around liberty park and went hiking in the foothills above the U. best weekend of my life. 

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. westminster loop.

we're off to london on friday...i'm so excited to leave but it's also nice to have a few days to regroup. 

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
12.500.000.000.0012.50

12.5 miles. JAJAK moved to tuesday this week! ran 9 with the group and then ran home from highland high. i had to take a short detour into the meldrum science building at westminster college so i could get a drink of water...my throat had become so dry that i was having trouble swallowing. i need to do better at staying hydrated throughout the day. 

Kinvara3 Chewy Spree Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles with james. 

Kinvara2 Pomegranate Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles. des news practice loop: up sunnyside--> wasatch drive--> thunderbird--> foothill--> 1300 east--> south temple--> 300 east--> 700 south--> 200 east--> 800 south--> 600 east --> 900 south--> finish line--> home. 

it was a nice run, although not quite as fun when you can't run in the middle of the road and no one is out spraying you with garden hoses on south temple. all in due time...  

Kinvara2 Pomegranate Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles. terrible tar loop with james. i knew by about seven miles in that this was going to be a tough run, and i commented to james that i was not looking forward to what was going to happen to me in the final five miles. it went pretty much how i expected...i didn't fully crash, but i really had to drag myself through the final 10k (james dropped me at 14). good marathon simulation, i guess.

we're leaving on our honeymoon tonight -- catching a red-eye to connecticut to attend a friend's wedding tomorrow, then off to the UK on sunday. 

Kinvara3 Chewy Spree Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
266.500.000.008.00274.50
Kinvara3 Chewy Spree Miles: 125.90Brooks Launch Purple Pineapple Miles: 41.60Red Slime Miles: 52.00Kinvara2 Pomegranate Miles: 55.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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