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Temple to Temple 5k

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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
81.040.000.001.970.000.000.0083.01
Brooks Ghost 9 Miles: 44.47Asics Gel-Contend 3 Miles: 35.98
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

First "long" run with the Launch Team.  I ran with Jaymison, she can run fast just needs to work on endurance.  I truly enjoyed working out with her today.  We got 4 run/walk miles today.

Mile 12 14:25,  Mile 2-15:04, Mile 3-16:20, Mile 4- 16:36

I am getting stronger with the warmups, I kept up until grapevine leg crosses.

 

Brooks Ghost 9 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.001.970.000.000.001.97

40 minutes of speedwork at Skyridge track.  A combination of running the bleachers and sprinting the 200.   It's harder mentally than sprinting the straight and running the curve. 

For warm up I broke up the first lap into fourths and did the drills we do with the launch team.  I started with 100m of lunges, then high knees, kareoke, and ended with butt kickers. 

I started feeling the pain from those lunges that night.  A good pain...

Asics Gel-Contend 3 Miles: 1.97
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

I'm only guessing the milage.  We ran hill repeats with the Launch team.  Warm up from trail head to the base of Morning Vista.  Thankfully we only ran to the first turn.  I stayed wtih Jaymison and we walked part of each climb.  I was glad I wasn't the only one walking.   Hopefully the bleacher runs at Skyridge will strengthen me for the next hill workout.  I was so sore from Monday's workout, but this surprisingly helped.

 

 

Asics Gel-Contend 3 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.560.000.000.000.000.000.002.56

Ran the Cabela loop with Kara in my older asics.  More walking than I wanted, but we completed the loop in 38:44.2 at a 15:08/mi pace.

Mile 1- 11:39, Mile 2- 16:46

I really need to push myself more.  Run through the pain.  I'm giving up to easily.

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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

Ran the Draper trail with Brynn.  Had to use the construction porta john.  Salsa chicken is not a good meal for the day before. 

Forgot to start the garmin until the turn around.  Ran the last half at a 13:32/mi pace.  I'm discouraged at my need to walk.  Thankfully race is still 9 weeks away.


 

Brooks Ghost 9 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.140.000.000.000.000.000.005.14

Another long run with the lauch team.  My running buddy Jaymison is coming along.  We have yet to find a consistent pace that both of us can hold the full length.  She goes out strong then gets tired and sore.  We worked on speed walking to keep the heart rate up.  Side aches seem to be gone, leg pain was the challenge for her. 

We ran 5.14 miles in 1:23:05 at a 16:10/mi pace. 

Mile 1- 11:06. Mile 2-16:51, Mile 3-16:39, Mile 4-17:36, Mile 5-17:26

Next long run is down the canyon.  I need to run distance on my own so I can increase my cardio.

Brooks Ghost 9 Miles: 5.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

Short speed workout at Skyridge before getting Bryssa to soccer camp.  But every lap and stair climb help.
 

Asics Gel-Contend 3 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.750.000.000.000.000.000.002.75

Cabela loop.  By myself.  Didn't make it a full 3 by going to the mailboxes, just came home after the hill.

 

 

Asics Gel-Contend 3 Miles: 2.75
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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 practice without Lane.  Three coaches two atheletes.  We ran the Murdock trail toward thanksgiving point instead of the usual towards Skyridge.  I was unsuccessful at keeping Jaymison at my snail pace of 12 minute miles.  Total time was 41:05 pace was 13:44/mi .  Mile 1-10:33, Mile 2-16:21, Mile 3 - 14:11.  A snake and and deer livened up the end of the run.

Asics Gel-Contend 3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.520.000.000.000.000.000.003.52

I ran the Murdock Canal trail alone in hopes to get milage in without stopping.  It was challenging.  I started out wanting to run 4 miles but ended up turning around 1.75 miles out.  I ran for 40:02 at an11:22/mi pace.

Mile 1-11:06, Mile 2-11:14, Mile 3 -11:39

 

Asics Gel-Contend 3 Miles: 3.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.030.000.000.000.000.000.006.03

First canyon run with the Launch Team.  I got paired up with a 9 year old boy who did more walking than I wanted to do, but we finished. 

Mile 1- 9:36, Mile 2-12:39, Mile 3-16:17, Mile 4- 12:22 ,Mile 5 - 13:40Mile 6-12:25

Total run time 1:17 at 12:49/mi pace.

Brooks Ghost 9 Miles: 6.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.460.000.000.000.000.000.002.46

A 45 minute workout of stadium stairs and running the back 200 on the track.  I keep hoping at some point I will feel an improvement, but I steel feel old and slow.

I completed 2.46 miles and the walk breaks brought the average time to 19:02/mi.

Asics Gel-Contend 3 Miles: 2.46
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.120.000.000.000.000.000.003.12

Another run of the Cabela's loop.  As much as I wanted to complete the Traverse Mountain Blvd stretch without walking, I gave in and walked.  Getting passed at the Outlets by a runner I could hear shuffling behind me did me in mentally.  The 3.14 mile loop took 40:42 at 12:58/mi pace. 

Mile1- 10:47, Mile 2- 14:17, Mile 3-14:14

Asics Gel-Contend 3 Miles: 3.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.200.000.000.000.000.000.003.20

I've never been a sprinter.  So this sprint workout with the Launch Team tested me to say the least.  Jaymison and I got there after the rest of the team had completed their first lap.

I got 7 laps of run 200 walk 200.  Even though I was last each lap it was good to get the heartrate up and I appreciated the motivation from Austin Hinckley a teammate of James that was there and recognized me.

Brooks Ghost 9 Miles: 3.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.310.000.000.000.000.000.005.31

Ran Suncrest with Brynn :)  So good to run downhill to complete my milage.  I was very grateful for the construction porta potty part way down.  Total time was 58:44 at 11:04/mi pace.

Mile 1- 10:58 Mile 2-10:27 Mile 3-11:38 (potty break) Mile 4-10:03, Mile 5- 10:43

Overall a good solid run.  I need more of these before race day in just over 50 days.

Asics Gel-Contend 3 Miles: 5.31
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Launch team run on Murdock trail east.  I ran part of the time a new athlete, Cayden.  It was his first practice and he did well.  I don't think he walked.  At Center street I went back for Jaymison, because knowing the mental conflict when you at at the end I didn't want her to give up.  I thought I lost her when I ran further at the turn around point, Jaymison stopped at the overpass past smith's marketplace and Cayden and I kept going until my garmin read 3 miles.  We eventually caught up to Jay but it was harder than I anticipated.

Mile 1- 11:56 Mile 2- 16:15 Mile 3- 16:43 Mile 4- 14:32 Mile 5-12:29 Mile 6- 12:59

Brooks Ghost 9 Miles: 6.00
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Race: Temple to Temple 5k (3.1 Miles) 00:31:59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.100.000.000.000.000.000.003.10

It was so nice to run this race again with Bryssa.  My legs really felt heavy especially the second half of the race.  The finish was much nicer, and next time I hope to have more energy to sprint to the finish.  I was just glad I didn't have to walk across the finish line.

Mile 1-9:50, Mile 2-10:43, Mile 3-11:08

Brooks Ghost 9 Miles: 3.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.580.000.000.000.000.000.002.58

A run in the RAIN felt good with Kara.  She gave me the best compliment ever when she said that I am running faster.  It didn't feel like it to me, but I'll take any credit I can get.  The only walking we did was the Triumph hill and the hill by the school.

 

Mile 1- 11:07 Mile 2- 14:35 Mile 3- 10:02

 

Asics Gel-Contend 3 Miles: 2.58
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Another Launch Team practice with Jaymison.  I tried to remind her just how far she has come from her first practice. 

Mile 1- 13:44 Mile 2- 14:15 Mile 3- 16:07 Mile 4- 15:57

Our average pace was 15:57

Asics Gel-Contend 3 Miles: 4.00
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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

I ran the same amount of time as I ran with the Launch Team yesterday, the same path, just this time I was on my own.  I was able to complete 5 miles at a pace of 12:10/mi.  My body really wanted to walk I pushed myself as best I could.  I was running 5 miles with Brynn before Launch team started, I thought it should feel easier to run 5.  I'm reminded of a favorite qutoe of Brad's, "it doesnt get easier you just go faster" Greg Lemond tour de france.

Mile 1- 11:04 Mile 2- 11:28 Mile 3 - 12:02 Mile 4- 12:39 Mile 5- 13:31

Brooks Ghost 9 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Launch team canyon run today.  Got to run with Jaymison.  I was able to encourage her to run a little bit further before stopping.  Still got to the bottom in walk run style.  Unfortunately my Garmin ran out of battery before the end. 

Mile 1- 9:33 Mile 2- 13:48 Mile 3- 16:20 Mile 4- 14:09  Mile 5 ?-Mile 6 ?-Mile 7?

The average pace for what my garmin was able to record was 13:47/ mile

Brooks Ghost 9 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.270.000.000.000.000.000.003.27

Track workout.  I ran 8 laps of sprints and walking. On the even laps I ran the straight and walked the curve.  On the odd laps I walked the first 200 then ran the last 200.   I was able to run the stadium stairs twice on the away stadium and once on the big home stadium before the 50 minutes were up.  Sprints are still hard, but I hope it improves my race time.

 

Asics Gel-Contend 3 Miles: 3.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
81.040.000.001.970.000.000.0083.01
Brooks Ghost 9 Miles: 44.47Asics Gel-Contend 3 Miles: 35.98
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