Weekly Training Update: Jan. 15-21

Hey there!

Last week was a little crazy. I went running in shorts on day, got snowed in the next, and ran in a winter wonderland the following day. It was certainly a week of extremes. I started the week with a small cold that kept my running easy and chill. Due to my sickness and the weather, I ran a little less than I would have liked.

Instead of going through every single run, I’ll just write about the week overall. I managed to get on the trails a few times and got 3,196 feet of elevation gain. Most of that was two runs where I ran on the Bonneville Shoreline Trail (BST), one of my favorites in town.

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I get some of the best views of the valley on the BST.

Unfortunately, I really wasn’t feeling good until around Friday. Most of my miles included lots of snot and I spent the whole week exhausted. I am, however, pretty happy that I got it done. I did get some extra rest on Saturday. It snowed most of the day and I didn’t really want to take on the storm. Instead, I went for my long run on Sunday in some beautiful conditions and also did a few rounds on a local cross country ski course. I’m definitely feeling pretty sore today.

Highlight of the week: My long run on Sunday following a rather epic snowstorm. I went 12 miles on some of the paved bike trails. The mountain trails looked pretty bad, so I figured I’d try and hit some of the hillier spots in town. It was absolutely beautiful and couldn’t have been a better time to be out.

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It was a rather beautiful day.

Total Mileage: 35.5

Total Vertical Gain: 3,196

I ran less than I had intended to, but overall, I had a good week. I’m also feeling a lot better, which will hopefully set me up for some much better training this week. I am hoping to run at least 40 miles and get at least 5,000 feet of gain. Should be doable.

How was your training? Did you get any snow? 

Friday Five 2.0 Linkup: Reasons to hit the trails!

I am linking up the Friday Five 2.0 with Running on Happy and Fairytales and Fitness. This week I am going to give you five reasons to try some trail running. As you all know, I run the Wasatch Mountains, but you don’t need mountains to be a trail runner!

  1. You get the best views!

No matter where you are, the views in a woodland forest or in mountains are always better than being in the city. It might take a bit of a drive to get to your running destination, but having something interesting to look at will make it way more exciting. The beauty on the trails is always unmatched.

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It’s so ugly in Utah.
  1. You might see some animals

Even in more urban areas you have a much higher chance of seeing some interesting wildlife on the trails than you do on the roads. Look out for birds above and deer between the trees. If you live in Florida (my original home), you might even get the chance to see an alligator or two. No matter where you are, there is wildlife to be seen, so don’t forget your phone and stay alert!

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Saw this big guy on a run. Luckily he was more interested in the food than me.
  1. Fresh air

Most of us live in cities and it just stinks to have a bus go by you while you’re conquering a big hill. The only way to get around this is to get out! So hit the trails. The air is fresh and you can breath easy.

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Sometimes the air in the city stinks. Hit the trail!
  1. Don’t have to worry about cars

I’ve had a few close calls on the roads with cars. Sometimes drivers don’t look for pedestrians on the sidewalks before they drive and that can lead to a real disaster. Unless you live somewhere with a great multi-use footpath, you probably have this happen all the time. So, why not hit the trails and go where the cars can’t?

  1. It makes a great hill workout

In most places, the trails are a bit hillier than the roads. Although the terrain probably will slow you down, maybe consider using trail days as hill workouts. Pick out some trails where you can get some real vertical gain, even if that means you have to do some power hiking.

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Did somebody say hills?

I do love the roads, but hitting the trails has made me a better runner and has certainly given me an opportunity to see some pretty cool stuff. Try it out sometime and I am sure you will not be disappointed!

Do you have a park near by you prefer? Where is your bucket-list trail run?

2018 is the Year of Ultra!!

It has been a while… Almost 6 months actually.

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Since you last heard from me, a lot has happened. I ran the St. George Marathon with a 15 minute negative split and a 10 minute PR and I ran the Antelope Island 50K and came in 7th for women. It was a good year for racing, but not always a good year for running. I was hurt on and off and went through PT for both Piriformis Syndrome and my right ankle. It made me inconsistent and although I ran PRs and raced well, I certainly didn’t live up to my potential.

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I’m hoping that this year will be different. I have a lot of plans and I’m ready for some really really big things. Actually, one super big thing. After years of talking about getting my name in the Western States Lottery, my goal for 2018 is to actually do it. This means I have some serious training to do and a lot of mountains to run up. I am also still absolutely petrified of the distance. With a few other races before the big one, I am hoping that I’ll toe the line of the Never Summer 100K without too much fear.

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These days, I’ve become less of a road runner and more of a mountain runner. I spend my runs trying to get 2000+ feet of vertical gain and I do a lot of power hiking. I still sometimes do tempo runs and track workouts, but my goals have changed a lot. The track doesn’t get you ready for 13,000 feet of gain in a single race… only mountains can do that. Luckily for me, living in Salt Lake City, I have an abundance of mountains.

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I have 5 races on my calendar for 2018 and I’ll blog as I train for them.

Antelope Island 50K – March 24
Salt Lake City Marathon – April 21
Squaw Peak 50-miler – June 2
Never Summer 100K – July 28
St. George Marathon – Oct 6

Join me as I train, race, hike, and get myself ready to run 64.2 miles in one day. It’s going to be a journey for sure!

Also, Elly is doing great, too! She’s not quite as excited for my ultramarathons. It means less cuddle time.

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Do you have any big goals? What running goals scare you the most?

Week 1: Training for the St. George Marathon

I had a bit of a breakthrough at PT this week. I was told to give my legs a try and go for a run. So I did… And it seems like everything is going pretty well. I can still feel the sciatic pain on uphills, but for the most part, things are looking up. Running on road feels a little weird, but not painful. Luckily, I live in SLC where there are tons of trails. I’ve mostly been sticking to those.

This week was definitely the first in a long time that made me think that I could run a good marathon time relatively soon. It’s basically a miracle that I’ve healed so fast, so I am not totally convinced yet that I am tI’m not taking on any speedwork for a while, but that’s ok. For now, I just need to get my endurance back.

This was my week:

Monday: Went to PT (I’m usually pretty tired after that so I don’t run)

Tuesday: 5.1 miles running and walking with overall 10:31 pace (on road) + Bikram Yoga

Wednesday: 6.4 mile trail race 11:51/mi with 1600 ft gain

Thursday: Went to PT + Bikram Yoga

Friday: Easy 3.1 miles on road (10:36/mi)

Saturday: 3.4 easy on dirt road (10:44/mi) w/ 400 ft of gain

Sunday: 12.3 miles (10:30/mi) w 1100 ft of gain

Total: 30 miles w/ 3400 ft of gain

The long run was the real test and except on a few uphills, I got no pain at all from my leg or back. Here are a few pics from the run (and yes, that’s me in the background freaking out about the snake).

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I ran right by the mouth of this snake. Good thing it didn’t bite!
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Nice views of Mt. Timpanogos

I’d say that it was a rather good week. Lately, I’ve been feeling like I’m making a transition from roads to trail. It’s easy to get trail mileage here since the mountains are so close. I’m learning a lot about myself during this injury, but most of all, I’m learning that my favorite type of running is on trail. St. George Marathon might be my last road race for a while and, assuming my injury is settling down, I have a few wild plans in mind for some awesome trail races.

This week has started off to a good start. Check out the video I made on my run this afternoon on the Pipeline Trail!

Hope your training is going well! Have you ever had an injury that sidelined you for a long time? What did you do to stay active while you healed?

Goals

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Goals. They can be big, and scary, and impossibly hard. As runners, we often set manageable, small, tiny goals that are reachable. We set goals that we can wrap our heads around. But sometimes, we should be setting goals that are maybe a reach, something that even on a perfect day may not happen. Failure is part of the game, and often times, I set soft goals that I can reach even on an okay day.

More important than choosing the goal is realizing that you are capable of something really really big. When toeing the line of my first marathon, I remember being filled with self-doubt, but as the miles ticked on, I realized that I was a lot stronger than I gave myself credit for. I have been a runner for a long time and lately, I have been feeling ready for something huge. For some reason, self-doubt seems gone and marching forward, I feel like I am capable of something harder than I have done before.

In October, I am running the St. George Marathon, and my goal is to run a Boston Qualifier (3:35).

I signed up for St. George with this goal in mind, but I was debating putting it on the blog at all. St. George is a downhill course that is known for it’s BQs. Yeah, I know a few of you are laughing right now. Given my past times, this is a reach. But I know that my obstacles are not physical. Every time I truly believe that I can be faster, I am. I don’t know where that wall is, and maybe it’s somewhere like 3:40, but by going for that qualifier, I’ll find that wall and I’ll know for sure. My shorter distance (5K and 10K) times reflect that this is within my abilities. St. George gives me the opportunity to find out if that is true.

I am not afraid of failure and I am not afraid of pain. There is no doubt in my mind that going for this goal will be unbelievably painful but that’s fine. I can handle that. And if I fail, I’ll just do it again.

I will be using a training plan by Sage Running. It focuses on making sure that I get the appropriate amount of rest between hard workouts, but it will also be pretty high mileage at it’s peak. Luckily, the plan is easily adjustable if I do run into any over training problems (which I often do because my job is very physical as well). My mantra over the next few months is to trust the training plan. Training officially starts on June 19 and until then I am just base building and getting stronger.

Am I nuts? Yeah, probably, but really, why be afraid of failure? October 7 is going to be a glorious day either way. Maybe this is corny, but all I have to do is believe.

Weekend Adventures!

Hey Everyone!

I had a great weekend! Here’s what we were up to!

Friday

I didn’t get back from work until pretty late, but Frank and I immediately went out to Red Butte Canyon for some trail running (me) and mountain biking (him). I mostly ran along the Bonneville Shoreline Trail that runs from Provo to Ogden and is pretty much a 5 minute drive from my house. Frank stayed on his bike, but I managed to get in a few miles and a whole lot of vert!

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Not a bad view for right outside a major city!

After the run, we went home and made dinner and watched Louis CK skits. It was a pretty chill night.

Saturday

A while back, I saw an ad for the Ogden Climbing Festival at the climbing gym that we go to. They had a series of workshops, talks, free climbing, and a trail maintenance day. Of course I signed Frank and I up for the event. Saturday morning, we woke up early and went up to Ogden to help out some trail maintenance. Although we didn’t get a huge amount done due to weather, I did win a raffle for a pretty sweet rain jacket by a SLC based company.

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It was a beautiful view with some not so beautiful weather.

Frank and I hiked a little bit before the workshops along the Pine View Trail.

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At 1:00, I took a workshop called Traditional Gear Placement and Natural Anchors. I learned a great deal, but unfortunately it was cut short by some pretty bad lightening. I gotta say, being stuck on the side of a mountain during a thunderstorm is not at all ideal.

The storm passed, so Frank and I hiked along some trails behind the Red Butte Garden with our friend Areli. Afterwards we all went back to our place for spring rolls!

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Sunday

Frank and I woke up to a bit of a winter wonderland. I think Salt Lake was having it’s last (hopefully) go at winter. We took the opportunity to grab the snowshoes and go for a beautiful hike.

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SO MUCH SNOW!!!

In total, we did about 7 miles with over 3000 feet of elevation gain. Not too shabby!

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Beautiful views throughout the trail!
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The snow covered Lake Blanche was looking very beautiful.

That was pretty much our weekend! It’s never boring out here in Utah!

How was your weekend? Did you get outside at all?

Living the Utah Life

Hey guys!! I’m back and I live in Utah now! I know that it’s been a while, and a lot has happened in this time, so let’s get to it!

Well… I moved across the country to Salt Lake City. It was a long process, but we now have an apartment and we are all settled in to our new place. As most of you know, I was very excited about this move. I didn’t like Kansas much and I had always longed for the mountains of the west. I feel like my patience really paid off because I have more mountains (and canyons) than I know what to do with!

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Unfortunately, about a week after living here, I had a bit of an accident at the gym involving a step and a treadmill and managed to turn my ankle. I was pretty unable to walk for a while and switched over to climbing and yoga only. No running. It’s been a few weeks, and last week was my first run since the injury. I feel a bit out of shape and completely unprepared for my marathon on June 10. So, I’m backing off. I’ll run the half since going from nothing to Marathon in two months is really not advisable.

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My poor ankle…

Besides an unfortunate ankle turn, Utah is wonderful! Once I am back to serious running, I have endless trails, and there is more hiking, climbing, backpacking, and canyoneering than I know what to do with! Salt Lake City is also a very nice and hip town with tons of great restaurants and a lot of climbing gyms.

Here are some pics from our adventures thus far:

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Chilling and waiting for the next climb
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One of the beautiful peaks just minutes from my house
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Rock climbing with friends
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My mom and I at Arches National Park
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After work hike in the Wastach
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Frank descending the final repel (90 ft) during our canyoneering trip
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Proof that my ankle is getting better! Look at that balance!

As you can see, we are really living it up around here. My ankle is not yet 100%, but I expect it will be in the next few weeks. Once it is, I’ll hit up some of the trails and let you all know how they are.

Hope all is well with all of you! How has your spring been? Any races or goals coming?

The Moving Saga Continues

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I am definitely ready to head out here.

Moving Update

Frank and I are officially making the move in 11 days. It’s a little surreal getting our stuff packed knowing that in less than two weeks, we’ll be living in the mountains. We’ll be making the final ride through the prairie with everything that we own and our two cats in our little Kia Soul.

Things are going to be a bit hectic for a while. We do not have housing once we are in Salt Lake and are instead staying in an AirBnB for three weeks while we find a suitable apartment. Having never actually been to SLC, we are unsure of which areas are good or bad. The AirBnB seemed like a reasonable way for us to get our bearings straight and find an affordable place in a safe area. Due to the uncertainty we are facing over the next month or so, I may be a little inconsistent on the blog. I’ve also had a very hard time replying to comments and to your blogs! I am still reading them, I just have very little time and I’ve been having a lot of trouble managing all that is going on.

We have a 15-hour car ride ahead of us, but we will be stopping along the way in Boulder, CO to spend some time with a friend. I’m pretty sure Elly and Sydney are not going to know what hit them.

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Oh this poor cat has no idea what is to come.

Running Update

Since I know where I am living, I am starting to fill my calendar with races and training plans. I recently reached out to the Utah Valley Marathon in Provo and they provided me with a few perks for you guys! I have one free entry to the race (Marathon, Half Marathon or 5K) and will be having a raffle next week. I also have a promotional code for 15% off your entry fee, so if you want to sign up, use the code kr15. It is their 10-year anniversary and it should be a great race. If you are interested in running this race, let me know! I can help you find suitable housing at some of the local AirBnB’s.

The Utah Valley Marathon is on June 10, and even though I have begun training, I am going to start over to concentrate on this race. Along the way, I will also run the Salt Lake City Half Marathon and potentially a few other shorter or trail races. Later this week I’ll post about my thoughts on training for Utah Valley. Unfortunately, it is very hard to train while my life is being uprooted a bit. I’m hoping that once we get out there, things should calm down a bit and make it easier to train.

I hope all of you have been doing well. Have you ever moved across the country? Was it a stressful process? Even though I am very happy to be heading to Salt Lake, I am still very stressed about getting there.

A Dream Come True

I’ve spent my whole life loving and admiring the mountains, but always being a plane or long car ride away. It hurt to watch the Rocky Mountains disappear from my rearview mirror each time that I came home from Denver. The drive back into Kansas is long and monotonous, and more than anything, I wanted to live in the mountains. Not visit once in a while, but have a bit of ownership to them. I’ve talked about living somewhere in the Rocky’s since I was in the 4th grade and it always seemed like a dream that would never come true.

It has been a long long wait, but my dream finally became reality. On March 3rd, I am leaving Kansas to live in Salt Lake City, Utah. Suddenly, my running pictures are going to be a lot prettier.

This is so much more than a simple move for me. It is me, finally being in the place I’ve always wanted to live. It’s me, doing what I always said I was going to do. This means the world to me, in every way.

I’m glad to say that I won’t be running Colfax, because there is a marathon much closer. On May 20th, I’ll run the Ogden Marathon, less than an hour from Salt Lake. I loved Colfax, but I want to run my city! I want to run Salt Lake!

So, there you have it. No more uncertainty (except that I have no idea where I’m living, but we’ll get that under control), no more waiting for my big day. The dream finally came true.

Utah… Here I come!saltlake.jpg

Colfax Marathon Week 2

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Hey guys!

I know I am late on this training recap, but things have been a little crazy around here. We’ve had a few major ups and downs, and I have been feeling a little emotionally drained. Regardless, I have still been training and running has been going well. I had a fantastic long run that ended with a mile at 7:30. I’m starting to feel fast again, and it’s great to let loose and see how fast I can go.

Key Workouts: 800 repeats, 10-mile long run

Monday: Rest + Vinyasa Yoga

Tuesday: 5-mile easy run (9:24/mi) + Yin Yoga

This must have been pretty uneventful because I don’t even remember it.

Wednesday: 1.5 mile WU 4×800 1.5 mile CD + Hatha Yoga

It was SO NICE to get back to the track. I was really happy just to be there. The 800m was my event in high school track and it feels fantastic to get back to my sprinting roots. I tried to hold back a little, since this was not intended to be a threshold workout. I was looking to just dip my toe back into the pool of track. I can’t believe how much I missed it.

Thursday: 4-mile easy run (9:32/mi) + Yin Yoga

I took Frank with me on an easy run. He did three miles, and I ran one alone. I try to take him with me on at least one easy run per week because he really holds me accountable to a slower pace. My last mile alone was at 8:30 pace, so that kind defeated the purpose of the slow run. I’m still working on going slower. 🙂

Friday: Rest Day + Yin Yoga

Saturday: 5 miles easy, but on some hills

I was meeting up with the Kansas Caving Society in Lawrence, so I figured I’d go out for a run to take advantage of the hillier terrain out there. I kept things slow, but there were certainly a few quad-burning moments.

Sunday: 10-mile LSD (9:06/mi)

This was a classically awesome long run. It was my first time hitting double digits since the Route 66 Marathon. I kept the first half slow and gradually got faster as I went along. By the time I was done, I was hitting sub-8:00 paces. It was crazy. I felt so fantastic.

Total: 30 miles

Next week (which is actually this week): I have two key workouts (a 12 mile LSD and a 7 mile tempo run). Unfortunately, this week is not going as well as last week, so although I intended to get 35 miles in, I will definitely not be hitting that. More on that later.

Hope all is well with you! How has your training been going? What kind of run do you do to build confidence in your fitness level?

Look at Sydney all tired and not biting me.

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