| Location: Salt Lake City,UT,USA Member Since: Apr 28, 2009 Gender: Female Goal Type: Local Elite Running Accomplishments: Marathon PR 2:47:06 CIM 2011 Half marathon wins 1:18 Provo City Half marathon
1:22 Moab Half Marathon 2009, Big Lake half marathon,1:22 New Hampshire, 2006
5K PR 17:07 San Jose Turkey Trot 2010 1st Place overall female in the Pacific Association USATF short road race series 2008
Represented the US in the Nairobi, Kenya Marathon, Greatest Race on Earth Series
Short-Term Running Goals: Run a 2:45 in the marathon, break 17 minutes in the 5K, and break 1:18 in the half marathon
Long-Term Running Goals: Some day I really really really want to run in the olympic trials for the marathon. |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | S. Grid Lifetime Miles: | 23.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 182.90 | 12.40 | 27.75 | 9.25 | 232.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| 7:14 first 10 miles, 7:30 average | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Biked up big cottonwood canyon--- calling it equivilant of 6 miles because it was 1:30 hours of climbing on the bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 2.50 | 9.50 |
| Michigan miles workout = 1600 10K, 1600 @ MP, 1200 @ 5K, 1600 @ MP, 800 @ 3K, 1600 @ MP, 400 @ mile pace. My times were 1600= 5:44, 1600=6:09, 1200= 4:16, 1600= 6:07, 800= 2:45, 1600= 6:09, 400= 76.5
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| plus bike | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 6.00 | 0.00 | 0.00 | 10.50 |
| average pace 6:58 including stops and slows around the canal. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Average 7:30 pace. The first 4.5 and last 4.5 were slower. The middle 11 were fast--between 6:30 and 7:11/mile. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 4.50 | 8.00 |
| 7 x 1000= 3:28, 3:30, 3:30, 3:31, 3:31, 3:30, 3:33
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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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 |
| 6:58 average | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Miles between 6:30 and 8 depending on uphill and downhills.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| starting to feel the achilles | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.40 | 0.00 | 2.25 | 8.65 |
| 1:22, 1:50, 1:26, 1:50, 1:22, 1:53, 1:25, 1:57, 1:25, 1:54, 1:25, 1:43, 1:27, 1:56, 1:26, 1:50 The first 3 lanes were blocked off with bars, so the 400s were a little long and it was hard to measure exactly. Not the best for this workout.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| achilles hurts. save it for the race. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| achilles still hurts a bit. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Race: |
10 mile nationals USATF Flint MI (10 Miles) 01:00:51, Place overall: 25, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 10.00 | 0.00 | 14.00 |
| hilly course-- harder than I anticipated | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| 6:06, 6:01, 5:59, 5:53, 5:54, 5:54 with one minute rest in between. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 1:11 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 3.75 | 0.00 | 17.75 |
| 11.5 progression run to the track followed by 3x 1 mile repeats, then a 2 mile jog cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 182.90 | 12.40 | 27.75 | 9.25 | 232.30 |
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