SUU Cross Country/Track

Week starting Apr 22, 2018

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Location:

Cedar City,UT,

Member Since:

Jun 21, 2011

Gender:

Female

Goal Type:

NCAA Champ

Running Accomplishments:

High School

800m-2:23.47 (Pine View Invitational)

1600m-5:12.39 (Pine View Invitational)

1 Mile- 5:12.97 (Arcadia Invitational-5:10 1600m split)

3200m-11:08.34-altitude (Utah 4A State Championships), 11:03.68-sea level (Arcadia Invitational)

XC 3 mile- 18:42

XC 5k- 19:37

College

XC 5k- 19:00 (UNLV Invite 2015)

XC 6k- 22:25 (UC Riverside 2015 - 17:55 3 mile split)

1 mile- 5:39 (Weber State Indoor 2019)

Local Road Races

5k- 18:40

10k-41:31

15k-1:03:55

Other fun ones

13.1 miles (during a run, I hope to race a half eventually): 1:38:00

Longest run: 18.5 miles

Most miles in one day: 22

Highest mileage week: 80

Longest bike ride: 32.5 miles

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 2015 (3.9 miles): 23:30 (6:02 average)

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

Short-Term Running Goals:

Core every day

Take pulse every morning/record hours of sleep

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:

Junior at SUU majoring in Exercise Science and minoring in Psychology. Served a mission for the Church of Jesus Christ of Latter Day Saints in Independence, Missouri

Favorite Blogs:

Miles:This week: 0.00 Month: 45.81 Year: 370.91
Adidas Adizero Boston 6 Lifetime Miles: 551.05
Adidas Boston 6 II Lifetime Miles: 607.21
Adidas Boston 6 III Lifetime Miles: 477.75
Adidas Boston 6 IV Lifetime Miles: 410.47
Adidas Boston 6 V Lifetime Miles: 474.41
Adidas Boston 6 VI Lifetime Miles: 371.34
Adidas Distancestar Spikes Lifetime Miles: 3.00
Adidas Boston 6 VII Lifetime Miles: 215.41
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Bike: 15 minute warmup at level 15 (HR 130-135), 30 minutes hard at level 20 (first 20 minutes HR 165-170 then pushed harder for 170-175 last 10 minutes), 15 minutes cool down level 20 (HR 150-155). Total distance 11.15.

Had a good meeting with Coach today, we came up with a plan for when I do start running again and I’m pumped for it. I’m gonna work hard to be in shape for the progression run in August. I’m hoping to finish it this year.

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Bike: 60 minutes on the other bike. The HR monitor on that bike was broken so I just went off of effort. Level 11 (out of 20) keeping RPM around 90-100. Talked to coach and I should be trying to keep my HR above 150 on the bike so whoops. Running is so much easier to get HR up than the bike, maybe I’ll try lessening the resistance and increasing RPM?

Pool: Warmup, 3x4 minutes hard 40-45 seconds rest, 3x2:30 hard 1 minute rest, 2x90 seconds hard 1 minute rest. Cool down. 

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Bike: 65 minutes, RPM 95-100, Level 17, Distance 13.76, HR 151

Core: 10 minutes of abs with Ashley and Morgan on the turf then walking lunges for 40 yards. 

Pool: 20 minutes at 80% then mimicked whistle hills with 15-45 second hard intervals.

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Bike: 60 minutes, HR 145. It’s really hard to keep my heart rate up above 150 on the bike, my quads are just weak. 

Core: 10 minutes of abs with Ashley.

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Today I took kind of a breather. I felt like I needed it, life is just crazy right now. Ended up doing about 80 minutes of Zumba with Kamryn, Kaylee and Jomel and just called that my workout for today. 

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Bike: 85 minutes, about 15.25 miles (my watch died about a half mile before the end so I’m guessing). It’s freaking windy, almost crashed because a ton of dirt blew into my eyes and I couldn’t see. But I’m alive! Lol Main Street is hard to bike up against such strong winds. 

3 more weeks until I can run again, I’m halfway there.

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