Going With The Flow

March 2014

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,United States

Member Since:

May 08, 2011

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

Unaided -  
17:16 OktoberFAST 5K (10/11)
17:23 BAA 5K (4/12)
37:10 Memorial Day 10K (5/11)
1:17:03 Long Beach Half Marathon (10/11)
1:17:21 USA 1/2 Champs - Duluth (6/12)
2:49:01 Philadelphia Marathon (11/11)

Aided -
16:52 Fight For Air 5K (6/11)
17:08 Provo City 5K (5/12)
1:17:52 Top of Utah Half Marathon (8/11)
1:17:54 Utah Valley Half Marathon (6/11)

Short-Term Running Goals:

Run consistently as I get back to 100% health. Stay patient!

 

Long-Term Running Goals:

Have fun training and racing.

Sub-17 5K
Sub-1:17 Half Marathon
Quality for the Olympic Trials in the marathon

Personal:

I am originally from Knoxville, TN and moved to SLC with Jake in 2010. I started racing in 2011 and had some great success before a major injury hit me in July 2012. I had athletic pubalgia surgery in May 2013...then again in Sept 2014 and am still trying to get back to my old self. Although running is my true passion, I love doing pretty much anything active outdoors - backcountry skiing, backpacking, biking, etc. 

I've been running for the Saucony Team since 2011. I enjoy representing the brand and really do believe they make the best shoes :)

I work as a Quality Engineer for BD Medical in Sandy.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Skinning Miles (1000ft ~ 2.5 Miles) Lifetime Miles: 912.35
Hiking Miles Lifetime Miles: 10.50
Total Distance
125.40
Saucony Kinvara 5 #F0158 Miles: 56.90Saucony Kinvara Plum Miles: 18.60Saucony Fastwitch 6 Miles: 8.60Saucony Cortana Gravy Miles: 19.60Saucony WIDE Guide Miles: 4.80Saucony Fastwitch 5 Miles: 4.20
Night Sleep Time: 239.50Nap Time: 5.00Total Sleep Time: 244.50Weight: 121.08
Total Distance
4.00

Spectated the Phoenix Marathon....Jake's parents and I were able to see Jake 5 times along the half marathon course. I ran the last mile of the course then ran a 3 mile cooldown with Jake, Derek, and Amy Cook. Congrats to everyone from the blog that ran today - Utah runners dominated the races!

Saucony Kinvara 5 #F0158 Miles: 4.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(1)
Total Distance
4.50

AM - 4.5 miles with Jake in the valley of the sun.

PM - 5 mile bike ride with the boy.

Saucony Kinvara Plum Miles: 4.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 183.00
Comments(1)
Total Distance
4.60

AM - Still living the dream in Phoenix...ran 4.6 miles with Jake on the dirt canal trail. I have been on the '30 min of running at a time' plan for three weeks now, and it is going very well. I have less discomfort throughout the day and am not stressing the body - but it's just enough to satisfy my running fix every day. Also, I can already feel a difference with the new therapy. So I need to stick to this plan for 3-5 more weeks...

Saucony Kinvara 5 #F0158 Miles: 4.60
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 0.00
Comments(5)
Total Distance
3.50

PM - 3.5 miles with Jake, half on the grass. Didn't feel as great today.

Vern Gambetta:

Without risk there is no return. Certainly no truer words have been spoken. As coaches in preparing our athletes for competition one of our big jobs is to manage risk. Each training session contains an element of risk and to optimize the training benefit the risk must be calculated. In order to achieve adaption we must push the envelope of function, therefore higher risk. The question is how hard and how often? Obviously it is highly individual, sport and event specific. There is no way to have the athletes on the edge all the time. Something will eventually breakdown.

As I have mentioned many times in this blog Bill Bowerman was a huge influence on my coaching. His mantra was a very strict adherence to a hard day of training followed by an easy day. Without sophisticated monitoring technology he was able to achieve great success following this principle. His simple hard easy sequence was his method of managing risk. We know that training is cumulative. Every workout does not have to be at the edge of the envelope of function. The key is to stay healthy and allow the training effects to accumulate. Find out how much and how often you can push it to expand the adaptive horizon, but be sure to balance that with adequate easier work that allows time to adapt.

Saucony Kinvara 5 #F0158 Miles: 3.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.90
Comments(4)
Total Distance
0.00

Took the day off from running. I should have taken yesterday off b/c I had some mild discomfort in my groin, but I didn't and am paying for it more today. Live and learn (again). 

PM - 30 min of strength training.

Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 118.00
Comments(2)
Total Distance
3.00

AM - 3 miles.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Add Comment
Total Distance
4.60

AM - 4.6 miles easy, last half with Jake on his cooldown. I wore the Fastwitches to make me feel faster. 

PM - 30 minutes of strength training. 20lb arm weights today!

FRIDAY!!

Saucony Fastwitch 6 Miles: 4.60
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 119.00
Comments(8)
Total Distance
3.10

Jake and I went up to Meadow Chutes to backcountry ski today - one of my favorites spots. We haven't skied here since April 2011, and I have missed it! Powder turns and blue skies today.

PM - 5k with Jake around the neighborhoods. I feel better when I run after skiing....maybe it has something to do with improved hip extension.

Saucony Kinvara Plum Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Total Distance
3.10

AM - 5k around the neighborhoods with 8x12s form strides. 

PM - Skied up around Twin Lakes Pass and then hung out at the Alta Peruvian for a while. First back to back skinning day this year!

Saucony Cortana Gravy Miles: 3.10
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
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Total Distance
4.10

PM - 4.1 miles with Jake, alternating grass/concrete loops at Murray Park with 8x15s form strides. 

Saucony Cortana Gravy Miles: 4.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 117.60
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Total Distance
4.00

AM - PT / strength training.

PM - 4 miles with Jake...and BEST part of the day - 3 husky puppies came running up to us and we got to play with them :) 

Saucony Cortana Gravy Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.60
Comments(1)
Total Distance
4.00

PM - 4 miles with Jake at Murray Park + 8 x 100m form strides.

Saucony Kinvara Plum Miles: 4.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 118.00
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Total Distance
5.00

PM - 4 miles with my boss Shannon. Pretty awesome that we can do our 1-1 meeting while running! Later, I ran a lap around the horsepark loop instead of waiting in my car for an accident to clear. 

Saucony Fastwitch 6 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
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Total Distance
4.70

PM - 4.7 miles at 7:57 pace from work with Jake A. So nice out! PT: 30 minutes of Phase 1 and general exercises. 

Saucony Kinvara 5 #F0158 Miles: 4.70
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
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Total Distance
4.80

AM - Horsepark loop, 4.8 miles at 8:45 pace.

PM - Backcountry skiing with Amiee, ~1500ft. Pretty windy out today, but stil plenty of sunshine and fun. PT: Phase 1 and general exercises for 30 minutes.

Saucony WIDE Guide Miles: 4.80
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 0.00
Comments(2)
Total Distance
4.40

AM - Horsepark loop with Jake, 4.4 miles at 8:10 pace.

PM - Another fun day in the mountains, this time with Jake. Nice slushy spring snow. Back to back ski days on back to back weekends! I'm very excited that I can run and ski in the same day now. PT: Phase 1 and 2 for 45 minutes.

Saucony Kinvara 5 #F0158 Miles: 4.40
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 119.00
Comments(1)
Total Distance
4.40

AM - Horsepark loop, 4.4 miles at 8:35 pace. 60 degrees out this morning!

I started Phase 2 of my Jay Dicharry Rehab plan yesterday....I'm planning to write a more detailed blog about Phase 1, but I've started to feel (good) changes in the last 2.5 weeks and am optimistic about this approach.

Saucony Cortana Gravy Miles: 4.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.50
Comments(1)
Total Distance
4.30

AM - Off.

PM - 4.3 miles at Murray Park with Jake with 8x12s form strides. PT: 45 minutes strength work w/Todd, plus 15 minutes more after running.

Defining the “dose” of altitude training: how high to live for optimal sea level performance enhancement

These data suggest that, when completing a 4-wk altitude camp following the live high-train low model, there is a target altitude between 2,000 and 2,500 m that produces an optimal acclimatization response for sea level performance.

Saucony Kinvara 5 #F0158 Miles: 4.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Total Distance
6.00

Lunchtime run with Allie and Devra on the JRP, 6 miles at 7:30 pace. It was windy running south but the resultant tailwind on the way back was pretty nice.

Somehow in the last two weeks I have irritated my pectineus (groin) muscle on my left side (my good side!). I have introduced a lot of new PT/stability/movement exercises recently so hopefully this is just part of the "relearning how to move" process. I'll continue to be cautious and avoid any activity that irritates it more.

Saucony Kinvara 5 #F0158 Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 119.00
Comments(2)
Total Distance
3.50

PM - 3.5 miles with Jake at Murray Park, 8:00 pace. PT: 30 minutes of Phase 1. 

Saucony Kinvara 5 #F0158 Miles: 3.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.30
Add Comment
Total Distance
4.00

PM - 4 miles with Jake at Murray Park. PT: 30 minutes general and Phase 1.

Interesting Correlation Graph of Boston marathoners between first and second half splits from Competitor. Looks like the opportunity for going out too fast is pretty high.

Saucony Cortana Gravy Miles: 4.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 118.30
Comments(13)
Total Distance
4.20

AM - 4.2 miles at Sugarhouse Park with Jake. Ran a couple 70s pick-ups at 6:20 pace.

PM - About 2000ft of skinning near Twin Lakes Pass area. Alta Peruvian fun after!

Saucony Fastwitch 5 Miles: 4.20
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.50
Comments(1)
Total Distance
0.00

Best weekend of skiing yet. We skied soft powder in the morning and perfect slush in the afternoon. I was able to skin over 3300ft today and 5300ft total for the weekend! I've said this before, but skinning up the mountain is the ideal cross training for running - aerobic stimulus at altitude, constant work on balance and stability, controlled and methodical movements, increased hip extension, and big reward of skiing back down :) Plus, I feel so good when I'm skinning....

Unfortunately, I have now come down with a cold and anticipate being completely useless tomorrow. I just hope I don't get Jake sick!

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(2)
Total Distance
3.20

Completely exhausted today...slept 15 of the last 20 hours! I already feel quite a bit better, but somehow I am still tired. I did manage to meet Jake for a short run at Wheeler Farm, 3.2 miles at 7:30 pace. PT: 20 minutes general and rolling.

Night Sleep Time: 10.00Nap Time: 5.00Total Sleep Time: 15.00Weight: 116.50
Comments(1)
Total Distance
4.00

AM - PT: strength for 45 minutes. Really liked the new ski machine exercise. 

PM - 4 miles with Jake at Wheeler Farm, 8:00 pace.

Saucony Kinvara 5 #F0158 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.00
Add Comment
Total Distance
4.30

PM - 4.3 miles with Jake around Murray, 8:00 pace. PT: 30 minutes of general and rolling. My psoas tendon is quite sore today from yesterday's therapy.

Saucony Kinvara 5 #F0158 Miles: 4.30
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
Comments(2)
Total Distance
4.00

AM - 4 miles in a sunshower, 9 min pace.

Saucony Kinvara 5 #F0158 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Add Comment
Total Distance
4.30

Annual Work Indoor Triathlon: 31:09

2 mile run - 13:49.....0.5mi x (8.0, 8.5, 9.0, 9.7mph)
1 mile elliptical - 7:08
4 mile upright bike - 9:45

I had 100% decided to do this easy and just participate for fun. And I started off well....but then I got competitive (shocker, I know). I gradually picked up the pace on the run then went hard on the elliptical and the upright bike. I had no pain during the triathlon and only the usual minor discomfort in my groin afterwards. It was a great workout - first time I've had to push myself in a while :) 

PM - 2.3 miles, 8:00 pace. PT: 20 minutes general.

Saucony Kinvara Plum Miles: 2.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 118.00
Comments(5)
Total Distance
5.00

AM - Windy Horsepark loop, 5 miles at 8:00 pace.

Saucony Kinvara Plum Miles: 5.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 118.00
Add Comment
Total Distance
8.20

AM - Horsepark loop with Jake, 5 miles at 8:15 pace.

PM - Double run today since we bailed on skiing (too windy, stormy, and low visibility). Super snowy afternoon run with Jake, 3.2 miles at 8:10 pace.

Saucony Kinvara 5 #F0158 Miles: 5.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments(7)
Total Distance
4.60

AM - Tempo loop with Jake, 4.6 miles at 7:55 pace.

Saucony Kinvara 5 #F0158 Miles: 4.60
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 118.50
Add Comment
Total Distance
125.40
Saucony Kinvara 5 #F0158 Miles: 56.90Saucony Kinvara Plum Miles: 18.60Saucony Fastwitch 6 Miles: 8.60Saucony Cortana Gravy Miles: 19.60Saucony WIDE Guide Miles: 4.80Saucony Fastwitch 5 Miles: 4.20
Night Sleep Time: 239.50Nap Time: 5.00Total Sleep Time: 244.50Weight: 121.08
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