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bluffdale badlands 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: 6.00 Month: 75.50 Year: 1860.50
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
321.000.000.000.00321.00
Kinvara3 Detroit Lions2 Miles: 71.00Skechers Eukaryotic Coral Miles: 108.00NB WR1400 IKEA Miles: 41.50Skechers Laser Tag Miles: 69.00Skechers Witch's Brew Miles: 18.50NB Minimus Real Teal Miles: 3.00Red Slime Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.89
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles. had a nice run with andrea around sugarhouse. happy august.  

pm - 3 mile walk. 

Kinvara3 Detroit Lions2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am - gilmer drive loop.

pm - 3 mile walk around liberty park. i said goodbye to niss-anne today (it was easy). traded it in for a peach-colored vista cruiser. 

Skechers Eukaryotic Coral Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.20
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles with devra on the JRP.

don't forget to go for a garbage run

Skechers Eukaryotic Coral Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles with james on the rail trail in park city. then brunch, followed by a bit of hiking around deer valley, followed by another food festival. 

NB WR1400 IKEA Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

emigration market loop.

Skechers Laser Tag Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

am - 7.5 miles. i met andrea at liberty park and we ran 3 x 1 mile with ~3:30 recovery jog in between. 6:30, 6:20, 6:18. the pace was doable, but my legs felt pretty fatigued, especially in the last one. my breathing was okay, but i just didn't feel very smooth or fluid. it's a good starting point though -- time to get it in gear again.

pm - 3.5 miles. corner canyon trails with my old friend rebecca. when i say old, i mean she is like 95 years old. just kidding. she is 26. we grew up together -- we were neighbors from the time we were five up through high school graduation. it was fun to reconnect. 

NB WR1400 IKEA Miles: 3.50Skechers Witch's Brew Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

am - 4 miles around liberty park. i was planning to run 8 miles, but a night imp tampered with my alarm, so i'll run again later...

pm - 3 miles. one loop of liberty park + a trip to the store + one mile of garbage running. more info here

Skechers Eukaryotic Coral Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

mueller park trail with tara and kam. 

Skechers Eukaryotic Coral Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

am1 - 7.5 miles. early run with devra around sandy.

am2 - 3.5 miles. ran to the store and back.  

Kinvara3 Detroit Lions2 Miles: 7.50Skechers Witch's Brew Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.80
Comments(1)
Race: bluffdale badlands 5k (3.03 Miles) 00:18:23, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

finally checked "run a 5k in bluffdale" off the list. 

the course was 1.5 miles uphill and 1.5 miles downhill. it was also short (22 seconds by james' estimate). splits: 6:24, 6:09, 5:40, :09 

we did some bluffdale badlands garbage running after the race. i collected recyclables and james collected garbage. more info here.

Skechers Witch's Brew Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 miles. water wheel loop with james.

this is beautiful running. td! 

Skechers Laser Tag Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 110.60
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

track workout at highland high with devra and tee.

16 x 400m with 60 seconds recovery. we took turns leading each rep. 

84, 82, 81, 79, 81, 79, 79, 79, 78, 79, 79, 79, 78, 79, 78, 76 

what are these two doing? 

Skechers Laser Tag 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
10.000.000.000.0010.00

sunnyside up.

Kinvara3 Detroit Lions2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles around sugarhouse park with devra and emily. 20 x 1 min on/off. 

Skechers Eukaryotic Coral 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
8.000.000.000.008.00

8 miles. emigration market loop. it's thursday. 

Skechers Eukaryotic Coral Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.40
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles with tee around cottonwood heights / hollaaaahday / murray.

dart challenge 5k tomorrow.

Kinvara3 Detroit Lions2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Race: dart challenge 5k 2013 (3.107 Miles) 00:17:48, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

dart challenge 5k -- one of the best 5k's in utah, imo. flat course. well organized. good competition. thanks to corbin talley for putting this on every year.   

splits: 5:41, 5:47, 5:48, :30

sub-18 today. i have been after this goal for 3.5 years, and it took 41 5k races to finally get it right.   

after the race i smashed my ribs and shoulder on a rock in the weber river.  

NB Minimus Real Teal Miles: 3.00Skechers Eukaryotic Coral Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(37)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles, most of it with james. we split at sunnyside -- he went up (emigration) and i went down (home).  

my ribs, arm, and shoulder (right side) all feel bruised after yesterday's river smashing fun. it hurts to do anything more than shallow breathing, which makes running interesting. i felt like i wasn't getting enough air today because i couldn't take deep breaths. the good news: i haven't sneezed yet.

Kinvara3 Detroit Lions2 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.60
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

am - 4 miles on the wood chips at liberty park. 

pm - track workout at highland high with devra, tee, elliot, and jason.

2x200, 400, 800, 1200, 1600, 1200, 800, 400, 2x200

splits: 35, 36, 77, 2:43, 4:08, 5:42, 4:08, 2:41, 74, 32, 32

tee, devra, and i traded off leads each time, and then jason led the last 400 and elliot led the first 200 of the second set. the last 200 was a true footrace -- we filled all eight lanes with the five of us plus three other track clubbers. unknown man won the race in a sub-30, and tee edged me out with a 31!

it's important to note that our rest was standing/walking in between, whereas i normally jog 200-400m. our rest ranged from 90 seconds to 2:50-ish. this type of recovery makes a big difference and allows for faster splits overall, but i think it's more beneficial to keep moving in between. i was fine with this setup today though [smiley face]. 

ribs are sore, but it was worth it. this one was a lot of fun.  

NB WR1400 IKEA Miles: 4.00Skechers Laser Tag 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

sunnyside up + dilworth. awesome moon.

NB WR1400 IKEA Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

am - 10 miles. sunnyside up + guardsman.

pm - 4.5 miles with james. two loops of liberty park + a trip to the store.  

Skechers Eukaryotic Coral Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles. i had a crazy day at work, so i didn't get out until 8pm. it was raining. 

my rib is now clicking/popping when i breathe. i think i made it a lot worse on wednesday when i ran home from the store carrying a giant carton o' almond milk. it wasn't hurting at the time, but as soon as i stopped i realized it was much worse. 

i feel it the most when i lie down, which makes sleeping fun. the other really bad one is getting in and out of the car. for how much it hurts when i'm not running, it surprisingly doesn't bother me when i run (other than the breathing issues, but that is tolerable). it's only a problem when i have to bend or twist any part of my torso or neck, so it's annoying trying to do everday tasks like standing up from a chair or carrying around big pots of thai food. 

Kinvara3 Detroit Lions2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles. first five with james and then two loops of liberty park on my own.

Skechers Eukaryotic Coral Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

james and i paced 1:35 at the TOU 1/2 this morning. gun time was 1:35:00, chip time was 1:34:53. 20 miles total with warm up and cool down.

Kinvara3 Detroit Lions2 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles with james around sugarhouse. 

Skechers Eukaryotic Coral Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 110.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am - 6 miles on the wood chips at liberty park. 

pm - track workout at highland high with devra, tee, jason, and elliot. 

8 x 800m (400m recovery jog): 2:46, 2:49, 2:44, 2:44, 2:44, 2:41, 2:43, 2:37 

once again we took turns leading each repeat. i felt really good until the second to last one, and then my back started cramping up (rib issues). the last one was tough because i couldn't breathe without a really sharp pain in my ribs (as opposed to the dull ache that i have gotten used to over the past week). i think i'm back to square one, which is annoying.

i came home and strapped a giant ice block to my chest and now i'm just sitting here screaming.

NB WR1400 IKEA Miles: 6.00Skechers Laser Tag Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 112.60
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am - 10 miles. sunnyside up + dilworth.

the rib pain is now worse than last week, but i can mitigate it if i keep my back really straight and avoid pumping my right arm (it looks awesome). the only really uncomfortable part of this run was going up sunnyside, because it's hard to keep my breathing under control on that hill. otherwise, running is manageable and i'm happy this isn't affecting my training too much. 

the big problem is that i can't sleep, and that compromises recovery. it's four weeks to the marathon -- hopefully that is enough time to get this fully healed. 

pm - 4 miles at lunch. rain.

 

Red Slime Miles: 10.00NB WR1400 IKEA Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 110.60
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

am - 9 miles. tempo run with devra and tee. the route was a ~2.25 mile square around big cottonwood park (on the roads/sidewalk) -- a little uphill, a little downhill, and some nice flat stretches. 

5 mile tempo: 6:42, 6:30, 6:16, 6:05, 6:10

that last mile is an estimate -- tee's split was a 6:05, but i fell back in the last mile. it's too bad, because it would have been a nice progression run and now it's just hurting my eyes. but that's what i had today. humid out!

Skechers Eukaryotic Coral Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.80
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles. xtreme water wheel loop

there are some good hill climbs in this run (45th!), and it finishes with a nice descent down sunnyside over the last ~2 miles. fun route. 

Skechers Laser Tag Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 110.60
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. sunnyside up. 

off to high altitude camp for the weekend...

Skechers Eukaryotic Coral Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

in colorado...

am - ~6-7 mile hike to ice lake. it was blue.

pm - 8 miles. ran up to molas pass (elevation 10,910 ft) with james, jake, and amiee. then we looped around molas lake a couple of times.

NB WR1400 IKEA 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
321.000.000.000.00321.00
Kinvara3 Detroit Lions2 Miles: 71.00Skechers Eukaryotic Coral Miles: 108.00NB WR1400 IKEA Miles: 41.50Skechers Laser Tag Miles: 69.00Skechers Witch's Brew Miles: 18.50NB Minimus Real Teal Miles: 3.00Red Slime Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.89
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