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Blacksmith Fork Freedon Run 15K

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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: 37.00 Month: 140.00 Year: 1322.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
143.0828.2012.826.10190.20
Night Sleep Time: 20.00Nap Time: 0.00Total Sleep Time: 20.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

happy new fiscal year. 

7 miles easy. sunnyside up loop. i think i am starting to see some improvements from running these hills. i actually look forward to the uphill portion now because it changes up the pace and the workload on the muscles. my legs still get fatigued, but my breathing has gone from a full-blown wheeze to a semi-dull wheeze. i think that is a good sign. i wish i had HR data. maybe i'll start doing that again... 

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy in sugarhouse park. probably went too easy. felt slow and lazy. 

looking forward to a fun weekend in logan. i have only raced a 15k one other time --- last year's SLCTC winter series - 1:02:45. the "1" up front has to go. that's my only goal. 

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Comments(7)
Race: Blacksmith Fork Freedon Run 15K (9.32 Miles) 00:58:25, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.680.009.320.0010.00

pre-race: drove up to logan yesterday afternoon and enjoyed a fun pre-race BBQ at scott's house with the logan bloggers and the kennards. it was a fun evening. delicious watermelon included. stayed at my friend kelsey's house in smithfield. did not sleep well at all.

race:

splits - 6:23, 6:23, 6:33, 6:05, 6:08, 6:17, 6:19, 6:26, 5:59, 5:28 for (.32)

drove to the start with nan and scott. after picking up our bibs, we had about 5 minutes to warm up. i warmed up for 2, then ducked into the long porta-potty line of death in hopes that somehow i would get through it before the start. i spotted two lonely gray ones off to the side with only two people in line, so i jumped into that one and thank goodness the folks were moving through quickly. made it to the start line with a minute to spare. phew.

race: chilly at the start, but it warmed up nicely and the morning was beautiful. the first 6.5 miles down the canyon felt great and the miles were going by quickly. i felt relaxed and in control. this is probably the best i have felt in a race since last summer.

hill just before mile 8. not too painful, but it was definitely a hill. i was working hard and my legs and lungs were tired at the top. i let up on the pace just a bit to recover but then sped up again when i realized i was cutting it close on my sub-60 goal.

the last mile has some good downhill, and it ended up being my fastest at 5:59. finished in 58:25. PR & met my goal of keeping it under 1 hour. overall i am happy with the race and i felt strong today.

short cool down with nan and ruth. stuck around for the awards and the raffle. there may have been some fruit hoarding somewhere in there. nan was kind enough to drive dave and i back up the canyon to our cars. thanks nan (& kids). and kudos to abe for remembering where the van was parked. drove back to slc and ate the biggest lunch ever known to man.

happy 4th.

results are HERE and a nice article about the race is HERE. congrats to paul and nan!

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Comments(25)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 easy. water wheel loop. very hilly route. 8:11 average. 

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Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

9 miles. sunnyside up extended version. last two miles 6:26 and 6:15. 

off to jackson for a rafting trip. thank you summer. 

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Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 mile trail run in jackson, wyoming. pace was very slow. it was a beautiful morning, but cold. spent the rest of the day whitewater rafting on the snake river, followed by some of the best thai food i have ever had...who knew? fun day. 

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

long run with nan. we met at barton ponds park in kaysville at 6 am. her friend jamie ran with us for the first couple of miles and gave directions for a good route. we ran to parrish lane in centerville via the legacy parkway trail, then looped back through farmington. the weather was perfect. it was nice and cool for nearly the entire run. we made two water stops at gas stations - one around 9.7 miles and again around 14.5. i felt great until mile 18, but then started getting tired and had to put a lot more effort into maintaining the pace (no bonking, though). overall, a great run with great company. thanks nan!

7:35 average pace. 

*ate a shot blok (mountain berry) at the first stop as an experiment. stomach was happy and stayed happy. good to know.

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Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up loop. very slow. no lingering stiffness from yesterday, but i was definitely lacking in the energy department.

 

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Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy. same loop as monday. i saw julie thomas on the opposite side of the road while running up 3900 south. i wasn't entirely sure if it was her at first, but then she crossed the road and sure enough, it was her. we ran together for a little more than 3 miles. she actually showed me a better route to get home on a nice dirt trail to tanner park. this was much better than the super downhill, stoplight-laden 3300 south that i traversed on monday. 

i am so glad i ran into julie today. i actually never had a chance to talk to her after des news last year, and i have always wanted to. she is super nice and i have a lot of respect for her---a talented runner and tough competitor (not to mention a mother of six).

it was a nice end to a wonderful week of running. i am grateful to have had the chance to run in some beautiful places this week with some great runners (and coach :)) that i look up to and who motivate me to work harder.

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy. ran to liberty park. 2 loops around the park and then ran back home. another beautiful morning out. i saw my friend megan just as i was leaving the park and ran with her for a couple of miles. it was fun to see her. we grew up together, from preschool all the way to USU.


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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. sunnyside up loop. attack of the spiderwebs. 

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.003.0012.00

12 miles. 7:34 average pace. ran up emigration canyon. turned around at camp kostopulos and started my aided tempo. the purpose of this run was twofold:

1 - practice faster leg turnover and form for saturday's race

2- practice some leg-pounding, downhill running for next saturday's race

splits: 6:17, 5:58, 5:41, 5:41, 5:41  total time for 5 miles: 29:18 / 5:52 average

i am not sure how those last three miles ended up being so consistent. it was mostly downhill, but there were a few flat and slightly uphill sections once i left the canyon. i just found this uncomfortable-yet-manageable pace and stayed there. still seems a bit odd, though. i was really pushing it toward the end. my legs were absolutely burning but my lungs were okay. 

it felt good to break out of my lazy training mode, even if it was only for one day. 

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Comments(27)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in slow motion. abbreviated sunnyside loop. i have been feeling lethargic all day. i'll run super short and easy tomorrow and hopefully i will be able to bounce back for saturday.

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Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

five-o. 

draper days 5k tomorrow. very hungry for a PR.

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Comments(4)
Race: Draper Days 5K (3.1 Miles) 00:18:31, Place overall: 4, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.003.1010.00

draper days 5k this morning. no PR. one second slower than last year. arg. 

i knew there would be good competition today (circuit race), and i was hoping that would help pull me to a faster time. there was definitely good competition, i just didn't have the speed to keep up.

the first mile marker threw me off. it was definitely long. my split was 6:25. i was much too uncomfortable to be running 6:25 pace. there was a marked mile painted on the road way before the sign, and my split there was 5:50. that seemed more reasonable. my legs and lungs were already burning. not feeling great at all.

i started feeling better in the second mile, but did not get a split. the mile markers still seemed like they were off, so i stopped paying attention to splits because they were useless anyway. moved up from 6th to 5th somewhere near the end of second mile, and 5th to 4th shortly after that.

the third mile was by far the most difficult. hot. into the sun. turns. slight incline at times. this is where i died last year and inevitably, this is where i died again.

once the finish came into view i could see the clock ticking away, disappointed that it was already at 18:XX. i tried so hard to surge but i couldn't. my legs were noodles and my throat felt like sandpaper. i crossed the line just as the clock hit 18:30, but official results say 18:31.

i am not terribly happy with this, since i was really hoping to be somewhere around 18:10 today. i would have loved to run faster than last year, but the good thing is i didn't run slower (other than that one annoying second). i guess i can conclude that my fitness level is somewhat comparable to last year at this time. which is good to know; it will help me determine a more reasonable pace goal for desnews.

top 3 results:

amber andrews: 17:48, stefanie talley: 17:57, mary ann shauerhamer: 18:10

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Comments(26)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles. 7:24 average pace. ran with james (aka fiddy) on the wood chip trail in liberty park. three loops. great company. great morning. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

another taper. another experiment.

planned goose egg. 

worked today from 7 -10. that's am - pm. on my feet. has to count for something, right?

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.001.500.005.00

5 miles. 7:44 average. foothill blvd out and back. 

3 x 3 min. pick-ups with 1 min. recovery. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00


Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(24)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

2.5 miles. 1 loop around sugar house park. 

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Race: Deseret News Marathon 2010 (26.2 Miles) 02:54:35, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

splits: 6:21, 6:05, 6:06, 6:18, 6:32, 6:57, 14:33 (for two; missed one), 6:34, 6:47, 6:30, 6:26, 6:29, 6:31, 6:35, 6:39, 6:35, 7:03, 6:42, 6:40, 7:04, 6:26, 6:32, 6:24, 6:49, 7:16, 1:28 (.2) 

i woke up at 2 am. i felt surprisingly refreshed, even though i had only been sleeping for three hours. i guess it was more of a nap. i sat next to a very nice woman on the bus who was enjoying some hard-boiled eggs for breakfast. at 3:30 am. on a bus. not many people can say they have done that...

on to the race...my pace was conservative at the beginning. last year my first mile split was 6:04. when i saw the 6:21 i felt like i should speed it up just a bit, but still keep a cautious pace. right from the start i was in 5th place, but slowly caught and passed #4 and #3 and was in 3rd by the five mile mark. this is where i stayed for most of the race. 

i was slowly gaining on #2 (jenn shelton) on the uphill portion (roughly miles 6-8). then we hit the next big downhill section and she really took off, opening up quite a gap. i could not even see first place (rael murey). i was very much looking forward to the out-and-back portion to get a better sense of the gaps they had on me. i entered the out-and-back just as rael was exiting, and i was fairly close to jenn (she had maybe 30-35 second on me). however, after the turn around she was suddenly speeding up again, and before long i could not see her at all.

i didn't get my split for the half, but i know it was 1:26:XX (slower than last year's 1:25:47). mentally this was a challenge. i felt like i was going slow. especially since the two women in front were absolutely tearing up the course.

miles 12-20 were long, lonely miles. there wasn't anyone close to me, ahead or behind. i saw a dead hummingbird at mile 14. omen?  at mile 15 i ate my one and only fuel source for the race: 1 mountain berry shot blok. yes, blok. it tasted good and had no residual side effects (i.e. emergency trips to the porta-potty). i then drank some water at the next aid station and i felt re-energized.

i always forget how difficult the stretch along wasatch drive is. the road slopes down to the right, the quads are very tired, and every so often a speed bump is thrown into the mix just to make things a bit more miserable. i also had a brief panic moment when i thought i had missed the turn onto thunderbird. i asked a lady walking her very small, very hyper dog if i had missed thunderbird (it was more of a wheezing, panicky yell). she was very helpful and said "no, thunderbird is just up ahead." i turned my head to thank her and nearly ran into a backhoe that was randomly sitting on the side of the road. that would have made for a great story, but i am glad nothing happened. i decided i needed to focus and start paying more attention. i felt like i was losing it.

foothill time! so hard. my quads were so tired and my mind was beginning to wear out as well. i wasn't sure if i had the physical and mental strength to get through what was ahead. i still could not see jenn or rael. i saw james walking along the sidewalk at mile 20. exactly what i needed. he jumped into the race and ran with me for a bit. i told him i was hurting. i asked him about the 10K to divert my mind away from the race for a bit.he was very helpful and encouraging and it helped me to dig up a bit more energy to keep going.

the good news on foothill: rael came into view (apparently she and jenn were running close together, and at some point jenn went into the lead -  i believe around mile 19). the gap between us stayed about the same on the downhill, but i was definitely closing it on the uphills. two steps forward, one step back. the gap narrowed significantly going up the hill on 1300 onto south temple. i finally felt like she was within reach.

right near mile 23, i passed rael. i remembered sasha's comment from last year. i quote: "In the marathon if somebody who was out of sight earlier becomes visible at 20, there is a 99.9% chance you've got her. When I see somebody I could not see before and there are still more than 4 miles to go, I feel like Abraham when he saw the ram caught in the thicket."

there was still the very outside chance that i could catch jenn. the gap was closing ever so slightly through miles 23-25. she finally was close enough that i thought i had a chance, but once it got to that point the gap between us went into deep freeze. she was not getting any closer or any farther away. i was fighting with everything i had to catch her, but she was tough. very tough.

mile 25 - not sure there is a word to describe this mile. it is hot, i am beyond tired, it turns onto the parade route briefly (where kids were throwing snap fireworks at my ankles [really!] and someone was incessantly blowing their world cup air horn). add the ultra sunny, slightly inclined 800 south to the mix and you go to a dark place. it was at this point that i realized i would not catch jenn. and it is not because the race was almost over and we were running out of course. i never would have caught her. i faded and she held on strong.

i was totally oblivious to my time once i started playing catch up at mile 22. i had no idea i was on pace for a PR. a two minute PR. i was very, very happy. i have been stuck in this 3 hour-ish rut for my past four marathons, and it was nice to finally see some progress (albeit very little progress...but progress nonetheless). jenn ended up finishing in 2:54:23, so she beat me by 12 seconds.

i am happy with the outcome of the race today. the desnews reporter asked me if it was better to PR or win the race. i can honestly say that i am happier with the time than the placement. i came up short trying to catch jenn, but i gave it everything i had. jenn pulled me to a PR. had she not been there, i am quite sure i wouldn't have pushed as hard through those final miles.

already i am very sore [understatement]. the desnews quads have emerged. i enjoyed a nice post-race meal with james at elizabeth's british bakery. AND i got to meet baby fartlek. can't ask for much more than that.

a few pics from the race:

downhill stretch near mile 10. still feeling fresh...

last mile of death. not feeling so fresh anymore...

finish line. jenn s. on the left.

just a little bit of death on my face...

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Comments(73)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

walked 4 miles. mighty slow and stiff. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

this is without a doubt the most sore i have ever been after a marathon. even my arms are sore. on saturday i commented that it was the best i have felt after desnews, but i spoke too soon. ouch.

this morning i walked 2.5 miles around sugar house park, enviously watching all of the runners glide by effortlessly. even the other walkers were passing me. at one point catherine and eric (aka faceless ghost) ran by. they were kind enough to match my pace (a dead stop) and say hi. it was nice to see them.

i'll probably be doing lots of biking and possibly some swimming(!) this week. i am going to take this recovery period very seriously, and be overly cautious on building the mileage back up. the last thing i want is to end up injured again.


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Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

still very sore, but not nearly as bad as yesterday. i could feel every muscle in my body yesterday. today it is just in the quads. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - 1 hour spinning. quads are still sore and definitely not runnable, but i am feeling so much better. 

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Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

feeling almost back to normal this morning. stairs are no longer an issue. quad soreness is detectable but minimal. i am still holding to my plan though - no running this week.

i have been back and forth on whether or not i am going to run TOU this year. i really want to. i don't have any other big plans for this year running-wise, so i figure if i am healthy i might as well run it. i'll see how my running goes next week and then i will make a decision. that will give me 6 weeks of training and a taper week.

PM - walked 6 miles. do you know how long that takes?

 

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Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

kalari yoga class this morning. hard work. 

feeling 98% recovered. 

PM - lots of errands - walked 4.5 miles. very hot. itching to run.

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

50 minutes spinning.

3 miles running - easy and slow.

i have been very lazy this week. it will be nice to get back into a regular running routine next week, although i will be following a reverse taper plan so i will still be loafing. i just need to get some miles in to balance out all of this eating. yikes!

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Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
143.0828.2012.826.10190.20
Night Sleep Time: 20.00Nap Time: 0.00Total Sleep Time: 20.00Weight: 0.00
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