| Member Since: Mar 31, 2013 Gender: Female Goal Type: Half Marathon Finish Running Accomplishments: Steeplechase 2008: 9:58
Marathon: St. George 2:43:30
Half Marathon: Bryce Canyon 1:17:25
Short-Term Running Goals: 2016 Marathon Trials A standard: 2:37:00
Half marathon: 1:16
5k: Sub 17min
Des News 10K sub 34
Maintain good racing weight.
Long-Term Running Goals: Maintain good racing weight but keep running fun! And helping others to believe in themselves.
Keep improving each year for as long as I can.
Win each age category for St. George marathon until I am really old.
Personal: I am married to Nathan Long and have two cute boys. I enjoy being a mom but running keeps me sane.=) Running is my passion and always will be. I was asked by a friend what I was training for and I said to be skinny. She looked at me (as we just finished 3 hard one mile repeats after I just got done having two crowns put in) and said, "No one trains that hard to be skinny." I said, "I do." To me working out is fun! I love pushing my body to new limits. I think if I had to do just mileage I would go crazy! Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 132.20 | 0.00 | 16.20 | 9.68 | 158.08 |
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| Sketchers GoRun Miles: 15.00 | Saucony Triumph 10 Miles: 138.10 | Kinvara 4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| easy with Angie, Amy, Katie. Love our group!
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| Sketchers GoRun Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.20 | 1.25 | 11.45 |
| So because I have been down in the dumps I turned to the site to see what workouts everyone has been doing as something new to try and I want to thank Kassi Harmon for posting this workout. It was fun! 3 mile warmup every thing was done at a 1% grade. 3x1 mile at 5:30 with 2:30 rest, 2x3 mins at 5:27 pace with 90 sec rest, 5x400m starting at 11.1 and increasing to 11.5mph with 1 min rest. 3 mile cool down.
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| Saucony Triumph 10 Miles: 11.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on treadmill. Did not want to run. Ran half got off walked around and was able to talk myself into finishing it. I don' know whats wrong with me but I can't get myself motivated to run! The very thought of running is very depressing! I first I honestly thought I was pregnant with an IUD but luckily no. Any advice? Should I just run shorter amounts? Has anyone gone through this?
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| Saucony Triumph 10 Miles: 9.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.50 | 0.00 | 8.50 |
| I went at 5:15 with Amy and let's say was probably the worst I have ever felt. On a sunnier side not terriable times. 5:38, 6:05-not encouraging, 5:50, 5:49, 2:50. Stomach was so upset I couldn't finish last half mile and I had to do the whole walk run back. Amy was nice and cooled down on a hilly course faster to get the car. Sorry Amy!
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| Saucony Triumph 10 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Saucony Triumph 10 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles. 6 miles on treadmill and 5 miles outside. Feel a lot better! I was planning on running short but my body was so happy outside I ran longer thanks to Katie for switching halfway with me.
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| Saucony Triumph 10 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 3.00 | 1.93 | 11.23 |
| I watched a flo track video on Cain and Hasay. They ran a mile race indoor and proceeded to do this workout. So I decided looks like fun why not. =) I think I will try it again in a month to see my improvement. Hopefully beus pond will be open by then.
1 mile-5:20
1 mile rest-decent pace
3 mile tempo- 5:55, 6:00, 5:59
2 mins rest
600m- 1:55
400m- 1:12
300-56
200m-33
A little disappointed in the tempo, but was excited to see my finishing speed on the road having to look at my watch to see where to finish.
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| Saucony Triumph 10 Miles: 11.25 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Ran 8 miles easy with Amy this morning at 5am. It was really nice out. I always enjoy these early run with Amy. Ran 5 more miles in the afternoon during naptime on TM with 1%.
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| Saucony Triumph 10 Miles: 13.00 |
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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 |
| 8 miles on TM at 1%.
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| Saucony Triumph 10 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.50 | 1.50 | 11.00 |
| Awesome workout by Amy Cook. I am not quite sure what my 5k pace is but I went with 5:30 pace. 2.5 warm up and cool down. Did the workout at Weber State's indoor track.
4x(800(2min rest),400(90sec),200(1min),1000) with 3min set break
800-2:45 800-2:44 800-2:45 800-2:43
400-75 400-75 400-75 400-74
200-36 200-36 200-36 200-36
1000-3:32 1000-3:31 1000-3:31 1000-3:31
It was really nice to have marks to go off of instead of using the garmin. Really even pacing as well. Felt pretty good until halfway through the third set then I was breathing pretty hard. I decided to do 5k effort mile effort mile effort and 10k effort. This was a hard one to do alone but glad I did all four sets.
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| Saucony Triumph 10 Miles: 11.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ran 15 miles with Amy, Katie and Angie. Minus our first two uphill miles we averaged a pretty good pace talking! I was very impressed with this groups effort this morning. Thanks guys!
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| Saucony Triumph 10 Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| Ran in Mt green today. Did the stoddard loop with Rosy. I always like running with Rosy because we never run out of things to talk about and its all over from kid to husbands to professional runners to races to workouts we can never have a long enough run to get the whole conversation in and all the while we are maintaining a 645 650 average on rolling hills. I just may be ready for bed tonight.
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| Saucony Triumph 10 Miles: 17.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I got 800m into my run and my hip was hurting soooo bad I hobbled to the mile and stopped. I limped around the rest of the day and thought I would do my run after working but it started hurting again really bad so I just callled it a day. Very frustrated.
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| Saucony Triumph 10 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 5.00 | 10.00 |
| I refused to skip my workout this week so i stretched it really good and ignored it. It didn't seem to be as bad today but I can tell its still there. I am pretty sure my hips are just out of alignment, I did 3 warm up then 5X1 mile at 5:27 pace with 2 min rest in between, then cool down 2 miles. This workout kicked my butt, but felt good at the same time. My last one my right leg started to cramp a little which definately has me thinking my hips are out. Glad I got a good one in before saturdays race.
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| Kinvara 4 Miles: 5.00 | Saucony Triumph 10 Miles: 5.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| Ran 9.4 miles early with Amy. Glad I didn't have to go alone.
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| Saucony Triumph 10 Miles: 9.40 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 132.20 | 0.00 | 16.20 | 9.68 | 158.08 |
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| Sketchers GoRun Miles: 15.00 | Saucony Triumph 10 Miles: 138.10 | Kinvara 4 Miles: 5.00 |
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