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Riverton 10K

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Location:

Riverton,UT,

Member Since:

May 03, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

St. George Marathon 2009 3:32

Mt. Nebo 1/2 Marathon 2014 1:30

Deseret News 10k 2009 44:12 

 

Short-Term Running Goals:

My goal is to have fun and not get injured.

Long-Term Running Goals:

I want to continue to run for many years to come.  

Personal:

I'm married with three kids.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 469.11
Red Nike St13 Lifetime Miles: 344.68
Dark Pink Nike St14 Lifetime Miles: 34.20
Blue ST12 X2 Lifetime Miles: 231.30
Slow milesFast milesTotal Distance
141.5547.00188.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.800.007.80

Ran from home.  Kind of an emotional run.  May have had something to do with my music choice.  Average pace 9:50. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
4.003.807.80

I ran with Peggy and Cheris.  3 mile warm and then we ran 5x1000 meters with a short recovery.  The first two repeats were good.  The last three were into the wind and were hard.

7:13, 7:13, 7:50, 7:41, 7:51

I'm having some pain in my lower left leg.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Riverton 10K (6.9 Miles) 00:57:21, Place in age division: 1
Slow milesFast milesTotal Distance
0.006.906.90

I got to Riverton park and warmed up for about 1/2 mile before the race started.  My plan was to use this as my marathon paced tempo run.   For some reason we did a big loop around the park when the gun went off.  That added over a half mile to race.   I was happy with my pacing for the most part.  I hit 6.2 at the bottom of the steep uphill switchbacks.  I was kind of done at the point.  I did end up finishing 1st in my age group.  8:08, 8:35, 8:07, 8:11, 8:14, 8:07 and 8:53.  Average 8:19

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
5.500.005.50

Easy run starting from Bingham.  Average pace 10:26

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.100.006.10

Easy run from home.  Average pace 10:20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Hobbler Half Marathon (13.1 Miles) 01:47:30, Place in age division: 4
Slow milesFast milesTotal Distance
0.0013.1013.10

I'm following the HMM training plan and decided to use this as my long run for the week.  I went in without tapering at all, including running the Riverton 10k just 3 days before.  I could fill the fatigue in my legs right from the start.  I knew it wasn't going to be a fast race, so I decided to think of it as the last 13.1 miles of St. George.  I did slow down more than I wanted in a few of the later miles.  Overall it was a run race.  I went down with Peggy and Cheris.  Average pace 8:12.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
4.000.004.00

4 miles easy recovery run on the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.800.006.80

Met Peggy and Cheris at O. Roi Hardy.  My glute was hurting so I wasn't able to do the speed workout.  Average pace 9:20.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

Easy bike and stretch

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
1.500.001.50

Jogged very slowly on the treadmill for 1.5 miles, then did the elliptical for 60 minutes.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
8.360.008.36

Ran with the BBKs.  I got there early and warmed up for 2 miles.  Then we ran the 5k loop twice.  My glute/hip/hammie is still so tight and kind of hurts.  I named the run - Just rip the bank-aid off run.  I'm ready.  My miles were:  10:49, 9:18, 9:07, 8:31, 8:24, 8:31, 8:36, 8:32 and 9:11.  Average 8:59

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

6 easy miles from home.  The run felt pretty easy, but my HR stayed high.  Average pace 9:50.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
11.000.0011.00

I met Cheris and Andy at the trail at O. Roi Hardy at 6:00.  We ran 7 miles and then picked up Michelle and I ran another 4.  I had some pretty bad side stitches that forced me to stop a few times.  I'm thinking maybe it's a dehydration issue.  Average pace 9:00.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Slow milesFast milesTotal Distance
8.500.008.50

Fun run on the BSL trail strarting from the equestrian park.  Average pace 12:09.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

I met Cheris and Peggy at SJ soccer fields.  We warmed up for 2.5 miles.  Then we did a ladder workout 400, 800, 1200, 1600, 1200, 800 and 400.  We included the Rustic Roads hill in the repeats.  400 = 7:42, 800 = 7:22, 1200 = 7:55, 1600 = 7:51, 1200 = 7:35, 800 = 7:27, 400 = 7:24.  I didn't always get the full 400 recovery between each one.  Short CD after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.200.006.20

Easy treadmill run at work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
2.007.009.00

It was a rough morning for me.  This week just sucked.  I got it done.  Treadmill run at work. 1 mi wu, 7 tempo miles at 8:19 with .5 incline, and 1 mile cd

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.850.006.85

I ran from work.  Lots of hills.  Average pace 9:41

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

Easy miles from home. Average pace 10:38

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

I met Peggy and Michelle M. at Hobby Lobby.  It was a really good run with a lot of hills.  Average pace 8:54.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
8.000.008.00

Eight miles on the BSL trail starting at the equestrian park.  I looked forward to this run all week.  It had rained the day before and it was a beautiful morning.  I loved every minute of it.

Average pace 10:51

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
3.500.003.50

Pre-race run.  I probably ran a little faster than I should have, but it felt good.  9:29, 9:04, 8:41 and 8:48 for last .5.  Average pace 9:03.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Deseret News 1/2 Marathon (13.1 Miles) 01:41:49
Slow milesFast milesTotal Distance
0.0013.2013.20

Cheris picked Jackie and me up at my house at 3:50 am.  We drove to Eccles Stadium and got on the buses.  It was really warm in town.  It was a little cooler up the canyon.  The race started at 6:30.  It was my first time on this course and I really liked it.  I held back the first mile and tried to ease into my pace.  I passed Jackie at about mile 3.  I had a Gu a mile 4 and another around 9 or 10.  I carried my little bottle with Gatorade and sipped on that for the first 10 miles. It was a fun atmosphere running on the parade route.  There were tons of 5k people walking side by side.  That made it difficult to get around.  I did a lot of dodging the last 1.5 miles.  Overall it was a good race.  I finished the race and headed straight to the porta potties.  I'm glad I didn't have to waste time during the race.  My splits are 7:51, 7:37, 7:30, 7:32, 7:44, 7:33, 7:29, 7:48, 7:22, 8:04, 7:53, 7:42, 8:00 and 7:59 avg for .22.  Overall average pace 7:42.  I've lost about 5-6 lbs in the last month.  That's a lot for me.  

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

6 easy miles on the treadmill at work with a 1% incline.

My legs felt pretty good considering I ran the 1/2 the day before.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
4.003.007.00

I ran on the treadmill at work.  I switched my running schedule around this week so I could run the Deseret News 1/2 on Tuesday.

1.5 miles wu, 3x1600 w/ .5 recovery (7:18, 7:18 and 7:13), 1 mile cool down

It was so hot in the gym.  I got it done.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.440.006.44

Easy miles from home.  Average pace 9:04

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
141.5547.00188.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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