| Location: Idaho Falls,ID,Us Member Since: Aug 26, 2014 Gender: Female Goal Type: Other Running Accomplishments: 2014 Idaho Falls Half- 1:27:18
2014 Xmas Gift Run 5k (19:38)
2015 Behind the Rocks Ultra 50k: 5:24:02
Short-Term Running Goals: 1:26 half
sub 40 10k
3:05 marathong (unaided)
20+mph bike Long-Term Running Goals: Run until I can't walk anymore. Personal: Full time engineer, mom and wife. Can't get enough of the outdoors with my family- hiking, hunting, fishing, biking, running, skiing, snowshoeing- anything outside! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 278.50 | 0.00 | 32.20 | 0.00 | 310.70 |
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| Altra Miles: 105.00 | Runs With Luca Miles: 83.50 | Mizuno Wave Rider 18 Miles: 137.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 with Luca and the hubby. He didn't want to run hill sprints with me so we dropped our pace the last few miles instead.
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| Altra Miles: 10.00 | Runs With Luca Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Just an easy 10 around the river. Intervals tomorrow in the grass. Fueling up tonight...
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| Mizuno Wave Rider 18 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Woke up to some snow on the ground and a little wind in the air. Intervals on the cc course today. 3 x 10 min at 1/2M effort (no use watching pace through the snow, wind and hills) with 2 min recovery between. Then 2 x 5 min at 10k effort. Another killer workout. Need to stop biking the day before b/c my legs need that extra power to finish strong.
3 miles with Luca
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| Altra Miles: 3.00 | Runs With Luca Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Just an easy 10 to flush the legs. Not too much residual left from yesterday.
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| Mizuno Wave Rider 18 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 3 mile wu. Then 6 mile tempo at MP. Smidge faster than last week. 7:04, 7:01, 7:04, 7:05, 7:04, 7:06. Finished my last mile up the hills with 3 sprints...
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| Mizuno Wave Rider 18 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 14.5 miles in the foothills. Picked up effort/pace last 4 miles. Average pace 8:14... Not too bad for my route. One mile pushing girls to park. Can include the 20 minutes we ran around playing tag?? Never time to rest with my two.... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Just an easy 10 miles on a wonderful day- first day of shorts!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Intervals on the cc course. 4 x 10 min at 6:40 pace (1/2 MP), 2 min recovery jog. Took a few minutes for the legs to find the right gear, but when they did I ran strong and felt really good.
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| Mizuno Wave Rider 18 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice little 10 around the river. Supposed to be 66F and 68F this weekend!!!
Three with Luca. Stars were amazing.
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| Altra Miles: 3.00 | Mizuno Wave Rider 18 Miles: 10.00 | Runs With Luca Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles in the foothills. Ladder of 1-2-3-4-5-5-4-3-2-1 with half recovery time between starting at mile 7. Most uphill- of course. Efforts ranged from just under 10k to MP. Felt really strong, but a few of the steep hills were killer. Hubs joined me till mile 7 then headed back. Should be ready for Moab in two weeks. 5k gut check on Saturday- not expecting too much. |
| Altra Miles: 18.00 | Runs With Luca Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 around the river. No 5k this weekend. Peewee soccer during the race- which turns out is 3.14K (1.95m) not 5k.... so slight change in schedule.
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| Mizuno Wave Rider 18 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Wanted to do 12, but a meeting ran long. First 5 at medium pace then last 5 at MP to half pace. Felt good, but it was hard with luca chasing stupid squirrels.... |
| Altra Miles: 10.50 | Runs With Luca Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Just needed to take Luca out. Hard to make myself not run.... |
| Altra Miles: 3.50 | Runs With Luca Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 with Luca and the hubs. A little windy, but nice little outing.
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| Altra Miles: 10.00 | Runs With Luca Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| River loop warmup. 4 x 10 min on, 2 min off at HMP (6:40) o nthe cc course. Felt good, but can't wait to see how interval on a flat surface will feel...
Took Luca out for 2 before bed.
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| Altra Miles: 2.00 | Mizuno Wave Rider 18 Miles: 11.00 | Runs With Luca Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Just an easy 10 to flush the legs. Awesome out!
3 with Luca to stretch her legs.
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| Altra Miles: 3.00 | Mizuno Wave Rider 18 Miles: 10.00 | Runs With Luca Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 3 mile warmup. Ladder- 1 min, 2 min, 3 min, 4min, 5 min, 4min, 3min, 2min, 1min with half time rest between. on cc course, 5k pace (or effort).
Speed felt good, but my energy level was all messed up. Lightheaded. Think I needed a few more carbs before I went out.
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| Mizuno Wave Rider 18 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Beautiful day out! Legs felt nice and springy. Should be ready for a fun 10k on Saturday.
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| Mizuno Wave Rider 18 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5. Nice and toasty out. 10k tomorrow to see where I am at then taper for 50k next weekend. Then I get to start adding some faster workouts into training. | |
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| | Race: |
Community Fun Run (5.9 Miles) 00:38:51, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Community Fun Run 10k. (course was short). I wanted to run 6:25s, but my stomach acted up and I couldn't push it too hard. I felt really comfortable at the 6:40 pace so my half marathons should be good this year.
Break down:
6:20, 6:34, 6:39, 6:40, 6:39, 6:00
3.1 miles of cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8 miles pushing Q in the stroller. Then 3 after dinner with Luca. 50k in Moab this weekend so an easy week this week to get ready. hoping to break 5:40 at the course.
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| Altra Miles: 11.00 | Runs With Luca Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on a crappy spring day. More typical Idaho weather today- overcast, cool, extra windy to really spice up a run! And I forgot capris so I my legs were a little chilly in shorts. Supposed to be 82 in Moab for the race.
3 mile wu. 2 x 10 at half pace (6:45), 2 min between on the cc course. Tried to keep the pace as much as possible, but between the course and the lovely wind- there were only glimpses of 6:45. Hovered between 6:45 and 7:00.
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| Mizuno Wave Rider 18 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Grabbed Luca and ran the river. Windy cold day.
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| Mizuno Wave Rider 18 Miles: 8.50 | Runs With Luca Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 with 12 x 1 min on, 1 min off 5k (6:10) fartleks. Just to spice up the legs before the race on Saturday. Really needed the run to burn off some stress from work- I would be crazy if I didn't run... Weather was great too.
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| Mizuno Wave Rider 18 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy river loops with coworker. Legs are nice and rested- maybe a mile or two on the course today and then 32 on Saturday! |
| Mizuno Wave Rider 18 Miles: 5.50 |
| | Comments(1) |
| | Race: |
Behind the Rocks Ultra (32.2 Miles) 05:22:15, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 32.20 | 0.00 | 32.20 |
| Race Day!!
Race started at 8am with temps at 34F. I had been wondering why the times from last year were so slow (given the elevation gain) and I found out right away. Started out down a jeep trail and it quickly turned into a sand jeep trail. About 7 miles of sand (like on a beach- nice and soft...) with a few outcroupsings of slick rock. Then we jumped from the sand onto just the slick rock and headed down into a canyon. Gradually climbed the canyon and soon there was a 300ft ravine below us. We scoured the rocks and made our way down the bottom of the ravine, scalling rocks walls and feeling like I was in a rock climbing adventure....
Once we got to the bottom, we refueled and headed back up. Once again- freaking climbing rocks....
Felt really strong at the top with about 12 mile left. Heated up and there was absolutely no shade so the cooking began. Really needed the 2nd aid station- water in my belly was slouching around, loudly. Stopped at the last aid station and had some ginger ale with Hammer electrolyte pills. I will be carrying them from now on- just what I needed to get my through the last 6 miles (on more sand). Finished strong. 1st place woman and 4th overall.
I ran with one guy for a few miles in the ravine and he was talking it up about catching me to my hubby and my hubs replies, "Go right ahead, see if you can catch her..." And he did not. I do love leaving men in my dust: :
It was a tough race- conditions were hard. Sand sucked and the heat and sun were unforgiving, but the view were awesome and it was a great race!
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles with Luca. Shins are super sore from the sand, but quads and hamstrings feel really good. Feel much better than I did after Challis.
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| Mizuno Wave Rider 18 Miles: 3.00 | Runs With Luca Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Another easy 7 at lunch. Great day out. Legs felt good. I'll take a few more easy rest days to recover. Maybe start with some hills on Friday. 25k in 3 weeks.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Went home to grab Luca for a run. Wind picked up as I was leaving so I ran in what felt like a wind tunnel heading south...welcome to spring in Idaho.
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| Altra Miles: 9.00 | Runs With Luca Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 278.50 | 0.00 | 32.20 | 0.00 | 310.70 |
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| Altra Miles: 105.00 | Runs With Luca Miles: 83.50 | Mizuno Wave Rider 18 Miles: 137.00 |
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