rebound

Provo River Half Marathon

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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: 157.00 Year: 1339.00
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
184.6129.963.004.25221.82
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

A return to running this morning, and it felt great. I ran along the Jordan River Parkway Trail, an out-and-back run between Taylorsville and Sandy. My foot felt fine, but I am going to continue to ice it for the next day or two, just to be sure. I ran the final 4 miles slightly faster than marathon pace, averaging 6:50. 

Total: 13 miles, 1:34:17 / 7:15.2

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.360.000.006.36

Easy run with a couple of tempo miles in the middle.

 50:00/7:51.7 

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
15.200.000.000.0015.20

AM: 10.5 mile loop around SLC/Sugarhouse this morning. Temperatures were very warm for it being so early, but it was nice to beat the heat of the sun today. Foot is feeling fine, I really felt 100% this morning; a good thing since I have been feeling about 50% since Deseret News. I had one scary encounter with a dog...not a big scary one, but a little, high-pitched barking ankle-biter (literally).

 1:24:24/8:02.3 

PM:  I ran to Liberty Park, did a couple of laps (1.4 miles each) then ran home for a total of 4.7 miles. I ran at a nice, easy pace and it felt good to loosen up. Lots of bugs!

38:03/8:05.74

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
6.250.000.004.0010.25

2 mile warm up

8 x 800M @ 2:58  w/ 2 min. recovery

2 mile cool down

1:20:51 / 7:53.27

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
7.700.000.000.007.70

I felt very sluggish for the first few miles of my run today and went at a very slow pace. 3 reasons: the heat, waking up at 3 AM, and yesterday's workout.

Once I finally got my legs warmed up and working, the run was very enjoyable. Now I just have to make sure my legs are up and ready for Saturday's race! I am getting excited...

1:07:49/8:48.44

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

I had NOTHING in my legs this morning! I woke up super early so I could get in a run before work. I just felt tired and slow...not very good motivation for tomorrow. Hopefully the shorter distance and the rest of the day to rest my legs will help so that I will be ready to go in the morning. I have done this only once before...a few years ago. I remember it being a very enjoyable run, but I received an e-mail saying the course has been modified due to the fires. I am hoping for under 1:29, hopefully my legs will respond to my wishes. I am off to watch the Olympics. And anyone racing tomorrow...good luck and see you in the morning! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Provo River Half Marathon (13.1 Miles) 01:27:34, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

This race was a bit unorganized, but I know there were a lot of last minute changes and they were doing their best. The start of the race was very crowded and chaotic. I got caught in the late bus crowd and was unable to get anywhere near the starting line. Crowds of people were moving in every direction, and I was trying to maneuver my way through it all when I heard the gun...the race was on. I was about 2/3 of the way back in the pack, and it was crammed tight. I ran in place for 10-20 seconds before I even started moving forward. Once I was able to run, it was shoulder to shoulder for about 1/2 mile. Finally the crowds started to break up a bit and I was able to get to the side and see open road ahead. 

The start of the course offered a beautiful view of Mt. Timpanogos, and the downhill was more noticeable than I thought it would be.  The 2.5 mile stretch on the highway in the canyon is where it got a bit tough. The sun was out and it heated up quickly. This stretch also included a hill climb that wasn't brutal but definitely required some work. I was happy to get back on the trail into the shade of the trees. 

Because of my crazy start, I had no idea what my position was in relation to the other female runners. I just kept trying to keep them in my sight, and slowly catch up to them. If I caught them and felt I could maintain pace, I would pass, then go for the next one. I ended up passing about 10 women between miles 8 and 11. After 11, no women were in sight so my goal was to maintain my position in the race and hold on to my pace. I started to fade halfway through mile 12. I heard music and cheering in the distance so I knew I was getting close.

I finished in 1:26:53 according to the race clock.  1/2 Marathon PR for me. I was happy with the race and it helped me to see where I am at fitness-wise as I continue to train for TOU. I don't know if I am ready for a sub-3 at this point...I think the goal is within reach, just maybe not as soon as September. I have a lot to work on. Anyway, I finished 48th overall, 8th female, and 1st in my age division of 19-24.

Here are my splits:

1- 7:42   2- 6:40   3- 7:03   4- 6:48   5- 6:40   6- 6:39   7- 6:25   8- 6:02   9- 7:04   10- 6:05   11- 6:27   12- 7:10   13.1- 7:24

Average pace: 6:41:07

Overall I enjoyed the race, aside from the disorganization at the start and the seemingly never-ending looping at the end. As of now, I don't have any more races planned until TOU. I am just going to focus on getting in as many miles as possible, and maybe do more tempo runs so that I can maintain a more consistent pace. The 6:41 pace is just slightly faster than the 6:47s I will have to run in TOU for a sub-3. The pace felt good today, I just have to determine if I can run twice as far without hitting the wall.

Congratulations to everyone who ran today, great job to you all!!!

 

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

The week started out with a 3 AM phone call for me to come into work for someone who called in sick. This set the stage for an upcoming crazy busy week. I am going to be working double shifts through Saturday. Hopefully my mileage doesn't suffer, but I will get in a run wherever possible. So today was a short run, easy pace.

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
7.500.000.000.007.50

I was able to get in the Sugarhouse loop run last night. Watched the sun set over SLC as I ran down Sunnyside Ave. Pretty awesome. Went at a nice pace; pushed hard up all the hills.

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
6.002.001.000.259.25

5 min. @ 7 min. pace

4 min. @ 6:30 pace

3 min. @ 6:00 pace

2 min. @ 5:30 pace

1 min. @ as fast as I could possibly go and maintain for 1 min.

6 easy-paced miles to finish out the workout.

1:15:20 / 8:08

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles/easy pace...

i have done a few good-quality workouts in the last couple of weeks, including the 1/2 marathon last weekend, but other than that, my runs have been sluggish and my mileage and pace have been suffering. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.020.000.000.005.02

Quick run before work. this will be it for my pathetic week. tomorrow i have a 4 AM to 4 PM shift, followed by a family reunion and hopefully some watching of the olympics and the marathon. maybe watching these women run will help me get out of this rut, and find more motivation for the coming weeks. this week was bad...the way i have been feeling didn't help, but the low mileage is a result of working way too much.  hopefully things at work will be back to normal next week...and i am going for 65-70 miles; to redeem myself from this week and to bring back some confidence that i am at the fitness level i need to be at this point in time. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: Early treadmill run. 8 min. pace. 5 miles

PM:  ROTC 5k w/ 10 lb. backpack. ugg. Ran 1 mile after, to cool down and enjoy how much lighter and faster I felt. 4 miles. 

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
15.000.000.000.0015.00

Mid-morning run, 15 miles, 8 min. pace avg. 

I was going to get up early and get it done, but I decided to sleep in on my day off. :) My shoulders are sore from yesterday's backpack run, but its a good kind of sore. 

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
8.500.000.000.008.50

another easy-paced run today. i want my legs to be nice and fresh for tomorrow, as i am going to focus on a quality interval workout.

8.5 miles/8:49 pace

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
5.705.501.000.0012.20

diamond workout today:

2 mile warm-up

800M - 3:00 (6:00 pace)

1200M - 4:40 (6:15 pace)

1600M - 6:30

3200M - 13:30 (6:45 pace)

1600M - 6:30

1200M - 4:40

800M - 2:58 (5:56 pace)

2 mile cool-down

TOTAL: 12.2 miles / 1:34:36 / 7:45 average pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

AM: 7.7 mile recovery run this morning, easy pace. no soreness from yesterday, just felt a little stiff, but i loosened up and felt fine after a couple of miles. planning to do a few more easy miles this evening...

PM:  4.5 miles

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
8.620.000.000.008.62

i am calling my run today "errand running"

i was in a dilemma when i got home from work, because i had two things to do: run errands and go on my run. i felt energized and motivated to go on my run, but i knew i didn't have time to go run and then get my errands done...i had to pick up my textbooks and CSA farm share by 5 PM...i couldn't do both of those things plus go running by 5. plus, i knew if i did my errands first then my motivation and energy was likely to fade. so i decided to literally run my errands. it ended up being a very similar run to last weeks ROTC 5K...just not as much weight. i strapped on an empty backpack and ran up to the U to pick up my textbook for my ever-exciting economics class. errand one: check. then i looped around foothill blvd. and headed down to 2100 S. in sugarhouse where i picked up my weekly produce share. usually it comes in a nice, tied plastic bag, but of course today there was a bag PLUS cantaloupe. so i put the produce in my backpack, carried the cantaloupe in my arm like a football, and headed for home...about 1.5 miles left on my run. errand two: check. i weighed the backpack when i got home...7 pounds. so it wasn't as heavy as last week...but i did get some arm strength training in with the cantaloupe run. it was an adventurous and efficient workout. my only disappointment is the mileage. i mapped the route when i got home and it came out to 8.62. i was sure i had run at least 9. must have been the extra weight that made it seem longer.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.660.000.000.0010.66

PM run...the only time available today. it was nice and cool and was a peaceful run. just me and the crickets. tomorrow is my day off!!! 

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
12.660.000.000.0012.66

AM: 8.34 miles this morning. yes, i got out of bed. i actually wasn't that tired, and the morning was nice and cool. more to come this evening...

 

PM: a few loops around liberty park to shake out my legs...4.32 miles. 800M repeats tomorrow.

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
9.301.000.000.0010.30

10.3 miles 8:00 average pace. no 800s today...long story.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Very sluggish. I managed 5.5 miles tonight just before bed.

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
7.202.001.000.0010.20

2.5 mile warm-up

5 min. @ 7:00 pace

4 min @ 6:30 pace

3 min. @ 6:00 pace

2 min. @ 5:30 pace

1 min. @ full speed

4.7 mile cool down @ 7:30 pace

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
184.6129.963.004.25221.82
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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