| Location: Lehi,UT,USA Member Since: Oct 27, 2007 Gender: Female Goal Type: Boston Qualifier Running Accomplishments: Completed the 2007 "Super Slam" (all 6 Utah Marathons) 2007 St George 3:30:30, Provo River 10-miler 1:16:59, Nestle 5k 22:28 2005 St George Marathon 3:54:45 (and pregnant!)
Short-Term Running Goals: To increase my mileage and speed. Stay in shape and have babies!
Long-Term Running Goals: To run a 3:00 marathon, place 1st instead of 3rd or 4th in my divisions, and run the Grand Slam again placing in the top three women.
Personal: Happily married to Steve Dunford for 6 years. I have a very beautiful and smart 2 year old daughter, Malaina, who keeps me on my toes! I am a very happy stay-at-home mom with an incredibly supportive and loving family. I love to practice yoga, and hope to certify to teach within the next year!
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| Miles: | This week: | 0.00 |
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Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 121.11 | 0.00 | 0.00 | 0.00 | 121.11 |
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| Night Sleep Time: 105.00 | Nap Time: 1.50 | Total Sleep Time: 106.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.16 | 0.00 | 0.00 | 0.00 | 5.16 |
| I was really upset by Saturday's race so I decided to push the pace. Here are my splits: Mile 1: 8:10 Mile 2: 7:50 Mile 3: 7:38 Mile 4: 7:52 Mile 5: 7:50 Mile 6 (.16): 7:44 I felt really good after that. I did a couple sprints and some push ups and squats (no weights). Overall pace: 7:52, fastest pace: 6:47
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Today Jenny and I met up with some girls from the neighborhood to do some speed work. We warmed up for 3 miles, and then met up with the other girls. Here are our splits: Mile 1: 8:40, Mile 2: 8:27, Mile 3: 8:03
Speedwork:
We began with a warm up lap around the block, .88 miles 8:50 pace Lap 1 (.17) 5:33 pace ( I wasn't sure of the ending and messed this first on up) Lap 2 (524 ft) 7:03 pace Lap 3 (.18) recovery walk:18:19 Lap 4 (.25) 6:05 pace, 1:32:91 Lap 5 (.17) recovery walk: 17:16 Lap 6 (.25) 6:15 pace 1:35:45 Lap 7 (.16) recovery walk 18:12 Lap 8 (.26) 6:28 pace 1:39:15 Cool Down mile: 9:27 avg pace
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.18 | 0.00 | 0.00 | 0.00 | 5.18 |
| My legs were feeling a little tired this morning. I wanted to do a nice, easy run. My average pace was 8:12. It felt really good. I did 40 min of yoga/stretching afterward, and it felt great. My legs feel much better now. I was so grateful that it wasn't too cold or windy. It seemed a little lighter too which really seemed to help! Here are my splits: Mile 1: 8:46 (Stopped at the light on 500 w and pioneer crossing) Mile 2: 8:12 Mile 3: 7:54 (passed the stinky mink farm) Mile 4: 8:04 (Stopped at the light at 2300 w and pioneer crossing) Mile 5: 8:07 Mile 6 (.18) 7:59 No great danes or fast drivers this morning. All in all, pretty good run.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Today was an easy day. It felt much colder today than yesterday, and I didn't have very good gloves. I was surprised at how cold hands effected my first mile. I warmed up a little, but not much. There were a lot of cars driving really fast today. I am really glad to have a reflective vest now! Mile 1: 8:57 (stopped at light), Mile 2: 8:36, Mile 3: 8:11, Mile 4: 8:14, mile 5: 8:12, mile 6 (.30): 8:04.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| So, I guess its time I start documenting my running....I have officially made it into the runners series for 2012! WOO HOO!! I am going to aim for quality training and racing over quantity. I also want to be at my goal weight before I run the painters half in January. Today was my first run after a very disheartening and discouraging marathon. IT WAS SO SLOW!!! I'm not even going to post my avg, but it felt so good to be out again! yoga, ab and hip strengthening |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| I AM NOT READY FOR WINTER!!!!!!! Ran outside in the cold rain. I usually love the rain, but I am just not ready for the cold. Started out super slow again. I warmed up a lot faster today, but I was still focusing on arm drive and mid-foot strike. I'm still not going to post my avg. Somethings are just better left unsaid. :) I am trying to take it easy to make a complete recovery from the marathon. Pump Class-I was sweating like a pig, and humbled as always! Tonight: Core 1 workout and get more sleep! |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Somehow I managed to run 8 miles on a treadmill at the gym. I slowly increased the speed about every 5 min. Still focusing on my form and mid foot strike. My hamstrings were tight from the cross training I did yesterday. After my run, I went to Lori's pump class and I don't think I will be able to walk for a few days! |
| Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Ran 5.3 nice and easy from my house. I am so sore from head to toe! I could barely move. My legs seemed to loosen up after about 1.5 miles. I am going to do some yoga today to try and stretch out! Goal: Core 1 after yoga |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice easy run. Legs seem to warm up a little sooner now. I changed things up a bit by adding a loop on pioneer crossing, down center, back up 700w, and turning on1700 S. It was nice to run in a better lit area. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.43 | 0.00 | 0.00 | 0.00 | 7.43 |
| Met up with Andrea and ran a new loop that I really liked. It was relatively flat with some slight rolling hills. I definitely want to incorporate that run in the base that I am trying to get back into. 7.43 miles, 1:03, 8:31 avg pace |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran the same loop I did on Tuesday. Not bad, but I did forget a reflective vest...I am a dummy. I am not nearly as sore as I was earlier this week, but my average pace is still slow. I think I am recovering as fast as the economy! |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| It's so good to be back! We had so much fun in Disneyland, and we were really sad to leave. I completely rested from running through the whole trip. Today I was just going by feel. I ran the 2300 W loop. It was nice and relaxed. I am finally back into the 8's again. :) Core 1, hip strengthening, yoga |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Met with Julie and did the 2300 W loop. I was SO grateful to have a running partner today. It was really hard to get out of bed, and I was dreading the thought of running from my house again. It was really fun to catch up. The pace was 1 sec faster per mile. I am slowly working back into my old pace. :) |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.43 | 0.00 | 0.00 | 0.00 | 7.43 |
| Met up with a good friend and ran the Thanksgiving Point Loop. It was so nice to go with someone! My watch died before we even started running so mileage is an estimate. It was really chilly and we had a head wind for the last 1.5 miles. Ah, the joys of late fall/winter training. Guess its time to invest in some more winter gear! |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.79 | 0.00 | 0.00 | 0.00 | 4.79 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.45 | 0.00 | 0.00 | 0.00 | 5.45 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.07 | 0.00 | 0.00 | 0.00 | 7.07 |
| Great run today. We ran a 7 mile loop around my neighborhood. It was reallly nice to have someone to run with in the dark! The pace has been getting faster and easier. I am so happy! New goal is to have 7:45 be my recovery/easy run. 7.07 miles, 58:00 min, 8:12 avg pace. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 121.11 | 0.00 | 0.00 | 0.00 | 121.11 |
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| Night Sleep Time: 105.00 | Nap Time: 1.50 | Total Sleep Time: 106.50 | |
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