SUU Cross Country/Track

December 2017

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Cedar City,UT,

Member Since:

Jun 21, 2011

Gender:

Female

Goal Type:

NCAA Champ

Running Accomplishments:

East High (2015 grad):

3200m-11:03

1 Mile- 5:12

1600m- 5:10 (official split from above Mile)

800m-2:23

XC 3 mile-18:42

XC 5k- 19:37

Local 5k- 18:40

Local 10k- 41:31

Local 15k- 1:03:55

6th place in 3200m at State 2015 (UT) in 4A with an 11:08; 9th in 1600m with 5:13, and 13th in 800m with 2:26.

Southern Utah University (2015-present):

XC 5k- 19:00

XC 6k- 22:25 (17:55 3 mile)

1 Mile- 5:39

SUU workouts:

60% (5 miles)- 32:32 (6:30 average- 18:44 3 mile split)

80% (3 miles)- 18:52 (6:17 average)

5x500s- 96 (76 400 split) average 

16x400s- 82.0 average

20x400s- 82.6 average

Progression run- 2 progressions, 3 laps

Road Race- 23:30 (3.9 miles/6:02 average)

6 minute test- 1688 meters (first/only attempt)

Short-Term Running Goals:

Improve off of my high school times

17:45 5k

5:10 mile

Long-Term Running Goals:

17:00 5k

5:00 Mile

Go to Nationals

Run a marathon (after college)

Personal:

I run collegiately for Southern Utah University and I’m majoring in Exercise Science. I also served a mission for the Church of Jesus Christ of Latter-Day Saints in Independence, Missouri. 

Number of seasons I’m still eligible for in NCAA collegiate running:

Cross Country- 2

Indoor Track- either 1 or 2 (hoping to get a medical redshirt approved by the NCAA)

Outdoor Track- 3

Favorite Blogs:

Miles:This week: 0.00 Month: 56.40 Year: 614.88
Adidas Distancestar Spikes Lifetime Miles: 3.00
Adidas Boston 7 Lifetime Miles: 98.90
Total Distance
166.00
Adidas Boston 6 II Miles: 166.00
Night Sleep Time: 111.50Nap Time: 2.50Total Sleep Time: 114.00
Total Distance
5.00

Was up late again finishing a lab report. Yep, Iím exhausted, but satisfied with how this week went.

Morning practice today. Warmups then started the workout. We did farm run, goal pace was 7:10-7:20 then 30 second pickups with 90 seconds at the goal pace in between. I liked the pickups because it made it go by faster. I was dead at the end though, tough week. I got out 3.5 miles before coach stopped me and told me to turn around (I fell off the pack around 3 miles), then he came back around and picked Kamryn and I up (she had class and I would have been over mileage if I had gone all the way back). We went faster than goal pace, my mile splits were 7:11, 6:28, 6:50, 7:18, 7:44 (including 1.5 cool down). Finished to 5 on the track. On a normal week I think I would’ve tried bumping it up to 6 by now, but for now Iíve got to listen to my body.

Adidas Boston 6 II Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
5.50

5.5 easy. Legs are still sore.

Adidas Boston 6 II Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
6.00

Dead week. Whole bunch of work to do! No organized practice, don't know if there will be for the rest of the month. 3 out and back on the backroad, 7:37 average.

Adidas Boston 6 II Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Total Distance
6.25

Canyon run + Main Street, 7:39 average. 

Adidas Boston 6 II Miles: 6.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Total Distance
6.00

Dikes, 7:32 average.

Adidas Boston 6 II Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Total Distance
6.50

Garmin is dead so didnít get the pace, but it was quicker today. With about 2 miles to go I saw Maddy so I chased her down, ran with her for like a half mile but she was doing pickups and booking it, my hammy wasnít exactly loving the sudden change in pace. So I let her do her thing and finished back at my 7:20-30ish pace.

Adidas Boston 6 II Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
5.25

7:48 average

Adidas Boston 6 II Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
7.50

7:52 average

Adidas Boston 6 II Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
4.75

Felt awful today. 7:40 average.

Adidas Boston 6 II Miles: 4.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
7.50

7:21 average

Adidas Boston 6 II Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
6.00

7:10 average

Adidas Boston 6 II Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
5.50

Rough day today. Wasatch loop, 7:20 average

Adidas Boston 6 II Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
0.00

Busy day. Need to stop moping around. No running today cause I was sad and the two hour break I had I just wanted to chill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
6.00

6 miles with Angie on cemetery run starting from Sugarhouse. 7:18 average. 

Adidas Boston 6 II Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
6.25

Felt good today. VA loop + Shriner’s run, 7:09 average.

Adidas Boston 6 II Miles: 6.25
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Total Distance
6.00

6 out in Murray with Angie. 7:21 average.

Adidas Boston 6 II Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Total Distance
5.00

Treadmill run. First started at 7 mph then by .75 had bumped up to 9 mph. 2.25ish miles at 9 mph (6:40 pace) then cool down last 2 miles at 7.5 mph (8:00 pace). Felt a twinge in my shin, decided to stop at 5 to prevent shin splints or whatever was coming on. I hadnít been planning on doing a faster workout today, it just kind of happened. Thatís one good thing about treadmills I guess!

Adidas Boston 6 II Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Total Distance
9.00

Decided to take it easy today. Iíve had several faster paced runs in a row, felt like I needed to just relax and run. Although I was surprised by my average pace at the end, I honestly hadnít looked at my pace at all during the run I just ran at what felt comfortable. I was expecting 7:50-8:00 pace but I actually averaged 7:35. Whooo yay for being 50% pace without trying! Ended up running farther than I intended too, today I felt great!

Adidas Boston 6 II Miles: 9.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Total Distance
7.50

Wasatch loop to Sunnyside and a little added on Foothill. 

Adidas Boston 6 II Miles: 7.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Total Distance
9.00

Over to 500 S then a lap in the cemetery and to the East High track. Ran for a while there until I felt like it was time to leave and then back to my parents house. Then added a little around the circle to get to 9.

Adidas Boston 6 II Miles: 9.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00
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Total Distance
4.50

I think this is the first time Iíve ever run on Christmas Day...

Nope I lied I ran on Christmas in 2014.

Outside ankle was a bit bothersome, think itís the tendon. Will ice and see how it feels tomorrow.

Merry Christmas!

Adidas Boston 6 II Miles: 4.50
Night Sleep Time: 6.50Nap Time: 1.50Total Sleep Time: 8.00
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Total Distance
5.00

Ankle feels better today. 5 with Tresa on Shrinerís run

Adidas Boston 6 II Miles: 5.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Total Distance
8.00

Started with 2 around Sugarhouse with Garek then Nate joined and we did cemetery run. I don’t know what was up but I was really feeling it today. Might be asthma, actually. Chest was tight and breathing difficult. Was at 7:24 average 4.5 miles in, then slowed to 7:32 average for the full 8 (Garek and Nate did a couple laps in the cemetery, so that’s how I caught back up).

Adidas Boston 6 II Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Total Distance
8.00

8 miles with Garek on Shriner’s. 

Adidas Boston 6 II Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Total Distance
9.00

Mile repeats at Liberty with Garek. I did every other one of his, 3 total. His watch died so I gave him mine and he read off my times for me. 3 miles warmup then started. All of mine were from the mile marker to the two mile marker, so all slightly downhill. Garek was really consistent with his and his splits only varied 5-7 seconds on the two different ways (he just turned and went back for the next repeat, I recovered the short way and met him back at the mile marker) so not too much of a difference between the two ways. I hit 5:56, 6:07, 6:10. I’d probably add 3-4 seconds to make them “flat” times.  I got much more rest than he did, about 6 minutes vs. his 90 seconds. Garek killed it! 2 miles cool down. 

Adidas Boston 6 II Miles: 9.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Total Distance
11.00

Headed out on Wasatch loop but it was pretty icy still so I turned around on Foothill and did VA loop. Then down to 1300 E and up Virginia St. to 11th Ave. That’s a good hill for you. Then to the fire station and took Shriner’s run + VA loop back to my parent’s house. Added to 11. 7:47 average. 

I’m getting sick, felt it coming on last night.

Adidas Boston 6 II Miles: 11.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Total Distance
166.00
Adidas Boston 6 II Miles: 166.00
Night Sleep Time: 111.50Nap Time: 2.50Total Sleep Time: 114.00
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