Going With The Flow

Provo City Half Marathon

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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)
1:17:21USA 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)
1:17:52Top of UtahHalf 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 2014and 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 SauconyTeam since 2011. I enjoy representing the brandand 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
275.45
Night Sleep Time: 176.50Nap Time: 0.00Total Sleep Time: 176.50Weight: 119.53
Total Distance
4.50

Run - Typical Sunday horsepark loop before skiing.

Ski - Skinned 3777 ft and skied back down. Stupid Chute is super fun!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
9.80

Felt a little fatigued from the weekend, but overall good run. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
10.40

Morning easy run 3.2 miles.

Afternoon HARD workout total 7.2 miles - 4 x 1200 w/ 400m jog + 4 x 400 w/ 200m jog, 600 b/w the two (4:38, 4:38, 4:37, 4:37, 1:28, 1:25, 1:24, 1:27).


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
6.10

Morning run 3 miles with Jake to Sugarhouse then back home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
5.80

Noon run - easy 5.8 miles. Tapering for race.

Evening ski - 1800 ft skinning and ski back down on ICE!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
4.50

Easy run before Provo Half tomorrow. I feel ready!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Provo City Half Marathon (13.1 Miles) 01:21:43, Place overall: 1, Place in age division: 1
Total Distance
15.50

I have had my mind set on the Provo City Half Marathon since the beginning of this year. I really liked the looks of the course because it was a fair course at altitude. So many races here in Utah have large elevation drops to account for the altitude, but I was just looking for a relatively flat unaided course. My training has focused on the half marathon distance for this race (and the Utah Valley Half coming up in another month).

That said, I am very excited about my performance. I won the race!! But more important than that, I have improved significantly in the last few months and I exceeded my goal race time by over two minutes. It is a great feeling to know how hard I have trained this winter/spring and how much it has helped. Honestly, I owe about half of the credit to Jake because he has run about 70% of my mileage with me and been a great resource (I'm starting to call him Coach).

About the race: My plan was to run 6:20 miles for the first few miles, then try to negative split from there on out based on how I was feeling. As soon as the race began, I settled into a pace that felt relatively easy - 6:00 for the first mile. Another girl (Kassi Harmon) was right there with me, and I made the decision to just go for it. Try to maintain her pace . About 5 of us ran in a pack for about 4 miles. 6:16, 6:06, 6:13. People started dropping off one by one, until I was running alone. I was determined not to drop off the pace at this point because I couldn't handle the idea of going out too fast. I was feeling pretty good. Miles 5-11 were pretty uneventful (6:12, 6:08, 24:33 (4 miles around 6:08), 6:09)...I was disappointed that there were no mile markers throughout the entire bike path. There were definitely times when I was unsure if I was even going in the right direction. But I made it through. Back on the road, I almost got run over by a truck because he refused to stop despite the 5 volunteers with stop signs and me running in front of him. That adrenaline rush helped me through to mile 12 (6:19). I was really feeling the fatigue here, and it was hard to push through with no other runners in sight. The bridge at about 12.5 miles didn't help - it was much harder on the way back! I pushed through to the end (with Jake right there cheering me on) and was so happy to see my time and be done! The last 1.1 miles was around 7:00 pace, so WAY off my other splits [EDIT: Turns out the course was about 0.05 mi long, so that last stretch was actually ~6:40 pace]. But I am still proud of the way I raced. I went for it, and although I blew up a little at the end I still ran much faster than I thought.

 After the race, I got to talk to a lot of other runners in the area. It seems that everyone knows everyone else around here...they were all so friendly. The race scene is such a fun and motivating environment - I love it!

Afternoon - 90 minute bike ride on Bonneville Shoreline trail.

 


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Total Distance
4.50

Run - Easy shake-out after half-marathon yesterday (8 min/mile). Felt pretty exhausted!

Ski - Skinned up 1830 ft and skied down.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 119.80
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Total Distance
14.10

Morning - Medium-long run in the rain (11.3 miles in 7:35 min/mile). I feel ~80% recovered from the weekend.

 

Afternoon - 2.8 mile shakeout.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
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Total Distance
10.60

Morning - 6.1 miles run to Sugarhouse with Jake and back home (7:22 min/mile). My legs are back under me, but my lower back is really hurting today. I didn't sleep very well b/c of it last night.

 

Afternoon - Ran up 1500 to Jake (running home from work) and two laps around Sugarhouse Park. 4.5 miles 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(4)
Total Distance
10.70

Morning - Easy horsepark loop 4.5 miles

Afternoon - TOUGH workout. 2-4-8-12-12-8-4-2 w/ 200m jog in between. 2s and 4s at 5k (5:40) pace, 8s and 12s at 10k (5:55) pace. Went to TCBY to celebrate afterwards :o)

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
Comments(4)
Total Distance
8.80

Morning - Ran up to Sugarhouse with Jake and back home 6.0 miles (7:30 pace). Felt fatigued from the workout yesterday in the last couple of miles. 

Afternoon -  2.8 miles easy around Sugarhouse. Felt tired.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 119.40
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Total Distance
8.30

Morning - easy horsepark loop. This was the first day that I didn't wear a toboggan or gloves! 

 Afternoon - laps around Sugarhouse Park, medium. 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 119.00
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Total Distance
16.80

Started at Mutual Dell golf course, ran down Emigration Canyon, then along Wasatch Drive/Blvd to the mouth of Big Cottonwood Canyon.  http://twitpic.com/4xk55e 

 It was great to have Jake's friend Bryan join us on this run - mixes things up a big. We mapped out this course in order to see what the downhill would feel like at Utah Valley, but it definitely had some incline as well.

 I felt pretty well until about mile 13, then the week caught up to me a little bit (and the downhill ended). I struggled up the last pretty steep section around 16, but that was somewhat expected since it was near the end and a long run. I was happy to hop on the bike for the last 7 miles and cruise while the boys finished up their run. It feels good to be done with that by 9am!

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 119.60
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Total Distance
0.00

Cross training today...feeling a little beat up from the week. Went skiing for a few hours - 2700 ft of skinning, nice slush ski down. Afternoon went for a 50 min bike ride with Jake after convincing him that he didn't need to run any more than 135 miles this week. THAT was a battle!

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
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Total Distance
9.50

Morning - 4.5 mile horsepark loop, slow. Still haven't gotten over the fatigue from last week. Hopefully one more easy day will get my legs back under me! 

Afternoon - 5 miles easy. Bike ride 13.1 miles to pace Jake on his (impressive) tempo run! 

Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 0.00
Comments(2)
Total Distance
12.60

Morning - Run to Sugarhouse, loop, then back home (7:45 min/mile). Cold again! 

 Afternoon - 4.9 miles with 5 x 200 at 5k pace to get my legs moving faster. 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 119.80
Comments(1)
Total Distance
10.00

Morning - Horsepark loop easy 4.5 miles. Workout this afternoon.

 Afternoon - RAIN! Forced myself to do 6x800m at 10k (5:55) pace with 200m recovery jog in between reps. Character building weather, for sure!   

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
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Total Distance
8.30

Morning - 43 degrees and raining = treadmill for 4 miles. Afternoon - 4.3 miles up 1500 and around Sugarhouse. 

I thought this article was interesting: Pre-race day carbohydrate intake can significantly and independently influence marathon running performance - http://www.ncbi.nlm.nih.gov/pubmed/21590642


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
11.25

Morning - Didn't sleep well last night with the storm and my back hurting. Lightly raining outside, so I went for a solid 9.25 mile run (7:20 min/mile). My lower back was tightening up throughout the run - I need to make sure to do the exercises before I go running too. I'm excited to go to Zion this weekend and actually have some nice weather. I miss TN spring!  

 PM - Short 16 minute run in St. George.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 120.20
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Total Distance
7.00

AM - Ran trails in St. George. It felt great to run something different, especially in the sunshine! 

 PM - Hiked about 5.5 miles around Snow Canyon State Park. I would highly recommend trail running or biking there. It was a great day. 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
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Total Distance
13.10

AM -Progression run 12 miles Springdale to Virgin on SR-9. Slight downhill course with drop of 390 ft : 6:30, 6:41, 6:32, 6:31, 6:35, 6:14, 6:24, 6:20, 6:18, 6:07, 6:02. Took a very short hour break. Then hiked 21.2 miles on the West Rim Trail in Zion! Absolutely exhausted by the end. Then got to eat lots of pizza and ice cream!

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
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Total Distance
6.50

Ran around Sand Hollow State Park reservoir. Great run on gravel roads and I wore a bathing suit running because it was so warm! I felt tired, but not too bad. Easy day lounging on the beach and relaxing.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
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Total Distance
10.10

AM - Ran to Sugarhouse w/ Jake and back home. My legs and back are still tired from the active weekend. It felt like a shock back to reality with 45 degrees and raining again. 

PM - Ran around Sugarhouse for 4 miles. Easy.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 119.80
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Total Distance
10.10

AM - Horsepark loop 4.5 miles. Workout this afternoon.

Interesting comparison of energy gels - http://www.blackpoolcreative.com/blog/infographic-comparison-of-energy-gels-and-fuels/

PM - Workout 4-8-4-8-4-8-4 w/ 200 jog in between. 400s at 5k pace, 800s at 10k pace (1:24, 2:54, 1:25, 2:53, 1:24, 2:53, 1:23). 1.8 mile warm up, mile cool down. Felt great - as if I could have done more, but I'll save it for the 10k on Saturday!

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 119.60
Comments(1)
Total Distance
6.10

Easy 6.1 miles this morning...took a while to get the legs moving this morning, but it's nice to only have one run today!

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
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Total Distance
4.50

AM - Easy horsepark loop. Trying to relax and not get nervous for the race tomorrow.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(2)
Race: Smile Center Memorial 10k (6.2 Miles) 00:37:10, Place overall: 1
Total Distance
9.00

I woke up this morning and found out that my uncle Stacy passed away. He had been battling cancer for about a year and a half. He was a great guy, and I loved him very much. Every time I talked to Stacy, he told me to have more fun and enjoy life more. And I feel like I have really done that since I graduated college. I’m really going to miss him, but I’m relieved that he’s not suffering anymore.

That being said, I wasn’t really feeling pumped up about the race this morning. I know that Stacy would think I was chickening out by not doing it, so I decided to just do the best that I could today. Running has always been my way to gain some perspective anyway.

I have never run a 10k before. After this race I have to say - it is a hard distance. I’m definitely not used to running so fast for that long. My goal was to run 5:54/mile with very even splits (that is what McMillan calculator said I could run based on the Provo Half). I came in the first mile at 6:00 and then hit a headwind and uphill for mile 2. My watch said 6:25, and I really got discouraged. Mile 3 was nice with a little downhill, but when the watch said 5:10 I realized that the mile markers were completely off. Quick rant – this is a major issue for me. Mile markers need to be a top priority for race directors and misplaced ones can really make or break participants. If they aren’t going to be correct, there is no point in even putting them out on the course! Anyway, miles 4 and 5 were pretty uneventful – I was trying to stick with Emily and was definitely feeling the pace at this point. She seemed to slow a bit a mile 5 so I took over and just tried to push through. The last 1.2 seemed LONG. I finished in 37:10, so I was a little disappointed with my time. I know that I ran hard and did the best that I could today. I honestly thought there was a girl ahead of me for the entire race. I was surprised and excited to find out that I had won!

Now I’m heading to Tennessee to see my family for the next few days. Although it is only at 1000 ft or so, the temperature is going to be in the mid-90s and humid! That will definitely be a shock for running. But I’m excited to see everyone back home.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 118.60
Comments(6)
Total Distance
6.80

Weather in TN is definitely a change. It was 90 degrees and very humid. The air feels so much more dense. Anyway, just went out for a 6.8 mile run (7:15 pace). It felt good - a little fatigue in my muscles, but no soreness from the race yesterday. 

 I spent the rest of the day with family and tried not to eat TOO much delicious southern food :o)

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
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Total Distance
12.00

Medium-long run today (7:30 pace). I tried to really stride out on the downhills for UVM prep. I forgot how much I missed rolling hills out in the suburbs. It was a nice run - I felt a tired at the end, but hopefully I'll be ready for tempo tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
8.20

AM - 4 miles easy. I was going to do a tempo workout this morning, but my legs didn't feel ready, so I just took it easy. 3 mile bike ride.

 PM - 4.2 miles. Had to go at 8:30pm so the temperature would drop below 85 degrees in TN. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Total Distance
275.45
Night Sleep Time: 176.50Nap Time: 0.00Total Sleep Time: 176.50Weight: 119.53
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