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Utah Valley 10K

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2017
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Member Since:

Mar 15, 2017

Gender:

Female

Goal Type:

Other

Running Accomplishments:

COMPLETED six marathons

Short-Term Running Goals:

Trying to get out of slow marathon pace each time I run.

Long-Term Running Goals:

Keep running as long as possible.

Miles:This week: 0.00 Month: 0.00 Year: 382.89
Brooks Ghost 9 Lifetime Miles: 213.72
Asics Gel-Contend 3 Lifetime Miles: 198.86
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
54.130.000.000.000.000.000.0054.13
Brooks Ghost 9 Miles: 22.94Asics Gel-Contend 3 Miles: 31.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Suncrest 5 mile with Brynn.  It was a beautiful morning, construction made the run a little more challenging. However, it was successful and we didn't need to make a rescue call.
 

Brooks Ghost 9 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.530.000.000.000.000.000.004.53

Speedwork at Skyridge track.  Run the straight and walk the curve.  It's been a long time since I even attempted speed work.  Knowing I could stop at the curve was just what I needed mentally.  I don't use my arms as much as I should.  I've previously done speedwork on treadmills, this is a good option.  Skyridge track I will be back.

Asics Gel-Contend 3 Miles: 4.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.660.000.000.000.000.000.002.66

Cabela loop with Kara.  Our first walk break was on Triumph at the light.  We are getting stronger on the loop we first ran together last summer.

Brooks Ghost 9 Miles: 2.66
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.150.000.000.000.000.000.002.15

Tried to run tempo on the flat part of the Traverse Mtn Elementary 5k course.  It didn't produce the results I was hoping for, but I will definitely run this course again.

Asics Gel-Contend 3 Miles: 2.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.870.000.000.000.000.000.003.87

Easy miles on the Murdock trail after dropping James off at practice.  I felt frustrated that what should feel "easy" is still so challenging. 

Brooks Ghost 9 Miles: 3.87
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.320.000.000.000.000.000.003.32

Another day on Skyridge track.  It's easier for me to "sprint" on a track.  I ran the straight and jogged the curve.  It felt good.

Asics Gel-Contend 3 Miles: 3.32
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.210.000.000.000.000.000.005.21

Ran the Draper trail with Brynn.  The plan was to run 6 but since I was racing on Saturday and needed a restroom a couple of miles in, we accepted 5.21.  My legs felt heavy.  I really need to focus on speedwork and running through pain. 

Brooks Ghost 9 Miles: 5.21
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Race: Utah Valley 10K (6.2 Miles) 01:07:32, Place overall: 423, Place in age division: 17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

I reached my goal of finishing sub 70 minutes, thanks to Lisa who kept checking our pace, she did most of the talking, and positively encouraged me.  I walked through the aid stations where I mostly had water.  I had powerade and water at mile 4.  Now I can focus on the Big Cottonwood half on Sept 9th.

Brooks Ghost 9 Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Finally got to run with Daisy.  Waited too long to record it here, so I lost the splits.  We ran the South Fork trail and took a potty break at McDonalds and turned around there.  It was good to catch up with her.  Hard to run and talk, since I've been running so much by myself.

Asics Gel-Contend 3 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.560.000.000.000.000.000.001.56

"Speed" work at Skyridge track.  A combination of bleacher stairs and sprinting the straight and walking the curve.  31 minutes, 1.56 miles, 19:53/mi pace.
 

Asics Gel-Contend 3 Miles: 1.56
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.110.000.000.000.000.000.002.11

First workout with the Launch Team.  I responded to an email requesting "coaches" for runners 18 and under for the Big Cottonwood Half Marathon.  Since I was already signed up, it seemed a great opportunity for me to run with others and maybe improve myself.  I was very honest, with my lack of speed but love to run, so they accepted me.  The warm up left me winded, which was disappointing.  But I was able to run part with McKay Brooks, the son of the head coach.  We ran 38 min, 2.11miles, 18:02/mi. 

Mile 1-11:41, Mile 2- 16:21

Asics Gel-Contend 3 Miles: 2.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.240.000.000.000.000.000.004.24

Bear Lake run that STARTED with James.  Stopped for a potty break 1.5 miles in by the beach.  Great scenery great weather, just wished I had a pacer, but got the miles in and that's what matters.  Total workout was 1:02:45, 4.24 miles 14:48/mi. 

Mile 1-12:12, Mile 2- 13:48 Mile 3- 12:42, Mile 4- 17:20 (walked the uphill)

Asics Gel-Contend 3 Miles: 4.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.130.000.000.000.000.000.002.13

Bryssa and I went to Skyridge track and ran the bleachers and worked on "speed" for 40 minutes.  2.13 miles total.  After a warmup lap we ran the bleachers run up high knees down, next lap we sprinted the straight and walked the curve. Followed by another lap of bleachers, there are bleachers on both sides.  We finished with a 200m sprint.  Our reward was Jamba after.


 

Asics Gel-Contend 3 Miles: 2.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.150.000.000.000.000.000.003.15

Cabela's loop while Bryssa slept.  Honestly, not my best run.  I had a great first mile, but I think I went out too hard.  I walked more of the second mile than I wanted to.  Average pace 12:54/mile

Mile 1- 10:31, Mile 2- 14:30, Mile 3- 14:01

Asics Gel-Contend 3 Miles: 3.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

Launch team work out.  Bryssa came with me, but ran ahead and I turned around on her back half, but struggled to keep up.  I'm feeling unworthy to be a "coach" but I'm not giving up.

Mile 1- 12:54, Mile 2-16:24. Mile 3-12:46

Asics Gel-Contend 3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
54.130.000.000.000.000.000.0054.13
Brooks Ghost 9 Miles: 22.94Asics Gel-Contend 3 Miles: 31.19
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