rebound

Layton Classic 5k

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesAllie's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20052006200720082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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: 5.00 Month: 82.00 Year: 2005.00
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
230.700.000.000.00230.70
NB WR1400 IKEA Miles: 27.50Skechers Laser Tag Miles: 30.00Kinvara4 Charlotte Sting Miles: 53.50Skechers Eukaryotic Coral Miles: 61.00Skechers Witch's Brew Miles: 28.50NB Minimus Real Teal Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

in colorado for the weekend for some running and hiking fun in the san juan mountains (silverton area).

am - 9 mile hike to the highland mary lakes (~12,500 feet). absolutely stunning views the whole way -- hands down one of the most incredible hikes i've ever done. 

pm - 7 mile run around silverton. we started out with the whole JAJAA crew for the first two miles, just looping the dirt(!) roads of the town. then james, jake, and i continued on up through the old, scary cemetary, looped the town a bit more, and then finished off the run with a 400m sprint around the town's very own asphalt track. james: 85; allie: 82; jake: 68.

also, we saw a fox with a bad hamstring and a (real) wolf

awesome, awesome day.

NB WR1400 IKEA 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
10.000.000.000.0010.00

10 mile trail run on the colorado trail with james, jake, andrea, and amiee. started from molas pass (~10,900 ft). it took me roughly 34 minutes to run the first three miles, and i was breathing and working as hard as i would for an actual 5k race. the trail leveled off a bit after that, and we just cruised along enjoying the views. the best part of the run was shooting back down the trail with andrea (her longest run of the year!). 

this run wrapped up an awesome three days of high altitude camp. this week will be my last big week of training before i start to taper things down for TOU. three weeks to go.

NB WR1400 IKEA Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. sunnyside down.

Skechers Laser Tag Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 108.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles with devra and emily. we ran around the murray area, which included two very dark loops around wheeler farm. 

Kinvara4 Charlotte Sting Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 107.80
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

track workout at highland high. 5 x 1600m (400m recovery jog):

5:48, 5:48, 5:47, 5:49, 5:49 

just as a comparison, i did this same workout three weeks out from des news (at sea level):

5:52, 5:44, 5:43, 5:43, 5:42

Skechers Laser Tag Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 108.40
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles. i started at cottonwood high school and ran to tee's house. ran 9 miles with devra and tee, then ran back to my car with devra. 

this was originally scheduled as a last long run of 20 miles, but james wisely suggested that i bump it down to an endweekmidlong. i have always done my last long run two weeks out from TOU. however, for des news this year, i did my last long run 23 days out, and it just so happens that my long run last thursday was 23 days out.

i think i finally got the taper right for des news, so i'm going to follow roughly the same plan. i've now been through three marathon cycles this year, and i am not sure one more 20 miler would help me at this point. 

layton classic 5k tomorrow!

 

Skechers Eukaryotic Coral Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 108.40
Comments(3)
Race: Layton Classic 5k (3.107 Miles) 00:18:22, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5:51, 6:12, 5:48, :32 

i was hoping to run 18:05 - 18:15 on this course, but i'm okay with the outcome today. i ran 18:50 at this race last year, and that was a week out from TOU when i was more tapered (and not really tapering from anything but easy running).

today i was just tired. i could feel it in my legs in the first mile -- they didn't have any power. my breathing was okay, i just didn't feel like i had any energy. 

kassi put a solid gap on me in the first 200m, and she was ~30 seconds ahead of me the whole race. even though i knew i had no chance of closing the gap, the fact that she was in my line of sight gave me something to foucs on and kept me moving.

there is a short hill in the second mile, and that slowed me more than i thought it would (6:12!). the last 1/2 mile is pretty tough as well, with an ever-so-slight uphill grade that really hurts when you are tired. andrea - please delete any pics of a girl in neon with monsterface issues.

overall, i'm happy with the race because this was a tough week for me to get through. i was really depleted after my workout on thursday (you should have seen how long i rolled around and hacked on the track after i was done). today was sort of the "final push", and now it's time to taper. i barely made it through the cooldown! (i'm not kidding). 

two weeks to go. i'm planning on a shorter track workout on monday, and a 5k time trial next friday or saturday at liberty park (if anyone wants to join me, i would love the company). then i'll do a short MP tempo 4-5 days out from TOU, and then it's all easy days and rest leading into the race. i'm very excited for it. right, tara?

Skechers Witch's Brew 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
6.500.000.000.006.50

JAJA run at alta(tude) -- we spent the night up here after the fabulous alta peruvian 8k downhill dash and BBQ bash yesterday afternoon (i was just a spectator; everyone else ran). james won a coors light hat and he won't take it off. 

we ran from the lodge up to the albion basin campground. it was the first real fall-ish feeling run of the season -- low clouds on the mountains, chilly rain, long sleeves + gloves, and cold ears! we managed to get the run in during a window of lightly drizzling rain, but before and after it was a quite a downpour. panacean hot tub after!

Skechers Eukaryotic Coral Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.80
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

track workout at highland high with devra.

2x400m, 2x800m, 4x200m

75, 77, 2:43, 2:40, 34, 35, 35, 33

i don't want to get too caught up in comparisons, because every day is different (and i had devra to run with today), but i've done this workout two other times this summer -- one right at the beginning of marathon training, and one a couple of weeks before des news (both solo): 

july 8: 77, 79, 2:49, 2:47, 34, 35, 35, 35

may 26: 83, 79, 2:54, 2:50, 35, 36, 35, 35  

Skechers Eukaryotic Coral Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles. sunnyside up + millcreek.

Kinvara4 Charlotte Sting Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.60
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

am - 4 miles on the wood chips at liberty park. warm rain. felt nice. 

pm - 6.5 miles. dimple dell run with devra. sunflowers!

NB WR1400 IKEA Miles: 10.50
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

10 miles. sunnyside up. it was really windy for the first half of the run, and then it started to rain.

Skechers Laser Tag Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.20
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles. neptune divers loop.

flat as a pancake 5k tomorrow.

Kinvara4 Charlotte Sting Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.00
Comments(7)
Race: Flat as a Pancake 5k (3.107 Miles) 00:17:30, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

year #4 for flat as a pancake 5k -- a fun, flat race put on by the west jordan high school xc team. the date has moved around over the years, but this year it was perfect timing for a top of utah tune-up (as opposed to last year when it was a week after the marathon). 

no mile splits for this race -- james and i were at 8:10 at the turnaround, which was a little less than 1.5 miles. i felt a lot better on the way back than i did in the first mile or so, and i started to push the pace a bit more with about a mile to go. 

the race finished with ~350 meters around the track, which made the final stretch feel faster, or at least more bearable. 

after the race they had a beverage raffle -- oragne juice, grape juice, regular milk, and chocolate milk. i won a quart of choclate milk, which should be great for the carb load. 

now i'm stuck at work for the rest of the day. send entertaining goo.gl links. 

NB Minimus Real Teal Miles: 4.00Skechers Eukaryotic Coral Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(28)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off from running. i went for a walk this afternoon. 5 miles in ~100 minutes. i was taking my time because i like the sun and it hasn't been out for a few days.

my plan for this week: off (today), 8, 6, off, 5, 2, race.

TOU marathon build-ups over the past six years. ohhzz, 2008.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles with devra. emigration market/gilmer drive loop.

monday's graph: TOU mile splits.

Skechers Eukaryotic Coral Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.20
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles around liberty park. i ran a little more than i had planned, but i think it will be okay because my taper plan is pretty conservative. i did a 3 mile progression to try and dial in marathon pace: 

6:22, 6:15, 6:04

i was running the liberty park 5k course, so i just finished out the 5k. 19:17 / 6:12 AP

the first two miles felt pretty comfortable; the last mile felt hard and was well out of MP zone. i don't necessarily have a pacing plan for the race (despite my graph from yesterday). i think aiming for 6:20 pace is doable, but i'm just going to run the race as it comes.

 

Skechers Witch's Brew Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 108.60
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day off -- extra sleep, extra breakfast. 

i went for a walk this afternoon -- 3.5 miles in ~65 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.60
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles. JAJA pep rally through the neighborhoods in sugarhouse.

andrea kindly gave me a few good articles to read to help me get through this looong week. a couple of my favorite quotes:

"if you race hard, it's going to hurt. it's going to be tough. runners relish that toughness. often when we race, more than hitting a time or achieving a place, we most want to prove that we can overcome difficulty and pain. we want to demonstrate that we're made of the right stuff, we have true grit, we die hard -- we are, indeed, tough."

"true toughness comes from overcoming personal limits. it's fighting against the internal dialogue in your head that stems from your body wanting to slow you down...toughness is knowing when you've gone past previous barriers and tangled just an instant longer with your brain as it tries to shut you down." - true grit, steve magness (running times)

"DO NOT store water in your mouth. you can get a chance of choking on it." - how to win a running race, wikihow

Kinvara4 Charlotte Sting Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 110.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

one loop of liberty park on the wood chips. i wore one candy corn glove and one reindeer glove.

race preview from the herald journal.  

Kinvara4 Charlotte Sting Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 110.00
Comments(18)
Race: Top of Utah Marathon 2013 (26.2 Miles) 02:44:16, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.200.000.000.0026.20

marathon #27. TOU #9. 

splits: 6:11, 6:16, 6:05, 6:07, 6:11, 6:13, 6:12, 6:03, 6:06, 6:13, 6:11, 6:05, 6:06, 5:59, 6:05, 6:16, 6:12, 6:08, 6:28, 6:36, 6:19, 6:40, 6:40, 6:13, 6:39, 6:46 

first half: 1:20:53; second half: 1:23:23

starting line: the morning was chilly, but it didn't feel as cold as in years' past. it was perfect marathon weather today -- cool morning temps with lots of sunshine. the race officially started with the firing of the pilgrim guns (as well as some surprise fireworks/cannons in the weeds), which showered us with firework residue (i spent the first quarter mile batting it out of my eyes). 

i started out with devra. our plan was to run together, but that was pretty much as far as the plan went. we had talked about target pace/time, and i said that until i got out on the course, i was unsure of what my marathon pace actually was (TOU-specific marathon pace, that is). i was planning to use the first couple of miles to figure out what felt right.

normally i go into a race with a pretty good idea of what pace i can expect to run, but i was really thrown off by last saturday's 5k result. i was not expecting to run 17:30, and i was uneasy about using that time as a predictor for what i could do in the marathon. part of me felt pretty confident that a 2:43-2:45 was doable, but then i kept second-guessing myself, worried that i was inflating my fitness and setting myself up for disappointment (ohhhz, i've done this so many times).

my original goal going into the race was sub-2:50 -- my plan was to go for 2:49, or on a really great day, 2:48. but i set that goal earlier this summer, and as my training progressed, i started thinking that i could probably go under that. i finally decided that aiming for 6:20 pace was reasonable, and i could drop the pace from there if it felt right. 

the first several miles of the race went by quickly. we started out well under 6:20 pace and it felt comfortable. we came through 10k in 38:25. i was feeling very strong; very relaxed. several of those miles in the canyon were 6:0X. the first one was intimidating and i let out an audible "whoaz!". i was nervous that it was too fast and i thought about backing off. but then i assessed how i was feeling, and i felt no different than past years when i was running 6:20-6:30 pace. my breathing was in control. no sense in backing down if it felt right. also, i wanted to stay with devra. we had a great rhythm going and i feel comfortable and more confident when i am running with her. 

the next several miles are all kind of blurred together. there were a few guys that came and went, but for the most part it was just me and devra, running in silence. our conversation consisted of breathing and footfalls (and an occasional sniffle, but luckily i had my sniffle-catching gloves on -- they are in the garbage now). we came through the half in 1:20:43. i remembered my "target" split for a 2:49 was 1:23:51, and this was where i officially latched on to the sub-2:45 goal. "okay, i'm going for this." it was happening. i was scared. it was either going to be the race of my life or a fantastic blow-up. 

we exited the canyon at mile 14 and started making our way down hollow road. as is often the case, there was a nice tailwind through these miles. we also saw andrea here. she had small bottles of water for both of us, with a pack of shot bloks (somehow) cleverly connected to it. she gave us a great boost.

i put a very small gap on devra two or three times on hollow road, and she surged back each time and was holding strong. right at the turn off hollow road onto main street in nibley, (mile 17-ish), i made more of a firm move into the lead, and devra fell back a bit (i didn't know how far, and i was scared to look -- this went on for the rest of the race). the road in front of me was empty, and i was on my own for the remaining nine miles.

miles 17-20 -- i was still feeling pretty good, but my pace started getting shaky with the various turns and undulations. i hit a couple of miles that were slower than i was wanting/expecting, and i was worried the wheels were falling off too soon (6:36, 6:40, 6:40, 6:39). however, i also had some stronger miles mixed in there (6:08, 6:19, 6:13 -- with the aid of the course, of course), and this at least let me know that i was only tiring and not fully crashing. 

my thoughts from 20-23 were: "5k to andrea, just run a 5k to andrea." she said she was going to be somewhere around mile 23, so getting to her was a good way to break up the next section of the race. two 5k's seemed more manageable than one 10k. i went through some ups and downs here -- really hurting and wanting to give in, and then surging because i remembered the clock was ticking and every second counted. i really wanted the course record, and better yet, a 2:43:XX. i knew i was close but doing the math was impossible. i wished i had james' giant calculator, but unfortunately i had left it in our hotel room. 

i saw andrea at 23.5. she was very encouraging, and seeing her helped me to calm down and focus. before that i was all frenzied and frantic. i still didn't how close devra was, and my brain was full of numbers that weren't adding up. also, my legs were really tired.

mile 24-25 -- feeling okay. the ups and downs continued. tiring and slowing and then perking back up and surging (relatively speaking -- i wasn't picking it up much). but i was motivated by my watch. the math was doable now. a 20:XX 5k would bring me in at 2:43:XX, but that was going to be very difficult. i was also anticipating seeing my family. i knew they would be at their usual spot -- the bottom of the mean, mean little hill on main street in logan. that kept me moving. 

thanks to the cheers and encouragement from my mom and my sister, i made it up the hill. that was followed by a feeling of running in deep sand. another glance at the timex -- ohhz! it was going to be so close. move. move. move. the only thing i remember here was a long line of orange cones. i pictured myself running with two orange cones on my legs. that's about how i felt. 

the last mile has one more small downhill, so my next focus was getting there (it felt like it was three miles away). i could see james off in the distance -- he was standing at the top of the hill. james + downhill. that definitely gave me some motivation and energy to work with to get through that last half mile. 

i reached the final stretch with 2:43:10 on my watch. my brain was shorting, and for some reason i was thinking the course record was 2:43:10, so i thought i had lost the chance to go for that. i also realized i wasn't going to break 2:44. james was screaming at me to push it, but i wasn't responding. i shook my head at him. "no, i missed the record." then he said one more time (in that scary, low, slow-motion voice): 

cooourse reeeecccorddddddd.

and that's when i snapped out of it. i actually had a chance. but it was too late. i took off as fast as i could, watching the numbers click through 2:44:05, :06, :07, :08....ahhhhhh. i was too far away and i knew it. i came through just as the clock ticked past 2:44:12. my official time lists 2:44:16. i thought i had 2:44:13. my watch said 2:44:17 (it took me a few seconds before i remembered to stop it). the results originally had me listed as 2:43:XX, which certainly wasn't correct. i started right at the timing mat so there is no way the chip time would have been that different. they seem to have it sorted now though, and 2:44:16 is my official time. nan's course record still stands at 2:44:10. 

post-race thoughts: i'm very happy with the time. it's a big [aided] PR and a 6+ minute drop from my fastest time on this course. i am most encouraged by the fact that it felt so good today. i felt strong and in control for most of the race, and the slowdown in the last few miles was a lot less drastic than it has been in the past (split chart). jason turner (the reporter from the herald journal), asked me what my plans/goals were after running a 2:44. james asked me the same question, also asking me about the possibility of going for the OTQ. i didn't have an answer for either of them, because i really don't know. i feel like i "maxed out" for this race. i did as much training and racing as i thought i could manage, and i can't see myself making another jump like this without putting in a lot more work and time (as in a year or two). 

it took me a long time to get here -- a lot of trial and error with my training, and a lot of frustrating miles and races where i felt like a wasn't getting anywhere. making even the smallest improvements takes a lot of time and patience, and very often i don't have that patience and i start getting frustrated. the OTQ "B" standard is a 2:43 on a fair course, which is a bit different than a 2:44 on an aided course with a whirling, swirling tailwind. for now, i think that is beyond my abilities. it doesn't mean i won't try, but i am not making any specific plans to go for it, at least in the short-term.

the plan right now: a bit of a break. i'll spend some time in recovery mode, keeping the mileage pretty low and just running easy for awhile. no workouts. the month of october will be dedicated to haunted houses and 31 pizza nights, and then i'll get back into more of a routine and probably run a few late fall races. 

it's been a great summer of training and racing -- i've had a lot of fun with it. i think this is the longest i've ever gone feeling motivated and healthy while still keeping up a good training regime (which is why i need to take a break now). my biggest goal this year was the des news/TOU double. i knew winning both would probably be a long shot, but this was my main focus through all of my training this summer. james and i very likely won't be living in the area by next summer/fall, so if i was going to do it, this was the year. i'm happy it worked out -- both of these races are very special to me. lots of memories, both good and bad, but i've learned a lot from my experiences with them over the years, and i just love both of these races. especially TOU. 

one of the biggest reasons i have been able to make some improvements and meet my goals this year -- having great training partners. i give so much credit to devra for her positive influence. i really respect her and look up to her, and i feel very fortunate that i have been able to train with her over the past year. we have run 485 miles together this year (yes, i counted), and i grew stronger and learned more with every mile (that sounds so cheesy, but it's true). she motivated me, she mentored me, and she constantly pushed me out of my comfort zone. there were plenty of runs where i was just hanging on for dear life, but that is what i needed to do to improve. also, the track workouts with devra and tee were a huge, huge benefit for me. they both pushed me past what i thought my limits were, and this gave me the confidence to go after the times that i once thought i would never touch. in addition, everyone that hangs around this little corner of the internet has helped me -- the day-to-day encouragement keeps me going and it makes a big difference. so thank you all. 

shout-out to skechers. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(48)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

am - 4 mile walk around liberty park and through some random neighborhoods.

pm - 4.5 mile walk -- james and i walked to the gateway to see a movie (insidious: chapter 2 -- good but really creepy). then we went to squatters, then walked home. it was a nice take-it-easy day. 

i'm feeling pretty good -- calves are sore and hamstrings are tight, but otherwise i'm okay. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

am - walked 5.5 miles. i took trax to work today -- i can now get within 1.5 miles of work thanks to the new stops in draper. it used to be 3.5 miles when the end of the line was in sandy...so that's nice.

pm - walked 3 miles around liberty park. i think i'll take 1-2 more days off, and then i should be good to run again.

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

am: 2 mile walk / pm: 4 mile walk

back to running tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

am - 5 miles. sugarhouse loop. everything felt normal.

lunch - 2 mile walk.

pm - 60 minute bike ride -- several laps around liberty park. 

Skechers Eukaryotic Coral Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles. JAJA run around sugarhouse. we were able to check out part of the new paved path in SHP -- pretty nice! 

Skechers Eukaryotic Coral Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 113.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles with tee and mae around cottonwood heights.

Kinvara4 Charlotte Sting 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
12.000.000.000.0012.00

6 miles + 6 miles (~2.5 hours in between the two runs)

i ran up to tanner park this morning to help with a trail/park cleanup project for national public lands day. we cleared out a bunch o' weeds and pruned the trees in parley's historic nature park.

thanks to rossy and beth for organizing it. those two do so much for salt lake city (all volunteer). if you come across a park that doesn't have any weeds in it -- they've been there. if you come across a park full of weeds -- they're on their way. 

i wasn't feeling too well on the run back home (hungry!). luckily it was all downhill, so i just coasted along. i think the run up to the park was probably faster.

Skechers Eukaryotic Coral Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 110.80
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. Reclaim the Streets group run. sugarhouse/millcreek/holladay loop. great morning -- much warmer than it has been over the last few days. 

pm - 60 min bike ride around liberty park. collin/holly sighting.

Skechers Witch's Brew 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
5.000.000.000.005.00

5 miles. short sugarhouse loop.

Kinvara4 Charlotte Sting Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 111.80
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
230.700.000.000.00230.70
NB WR1400 IKEA Miles: 27.50Skechers Laser Tag Miles: 30.00Kinvara4 Charlotte Sting Miles: 53.50Skechers Eukaryotic Coral Miles: 61.00Skechers Witch's Brew Miles: 28.50NB Minimus Real Teal Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 109.58
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com