7182 total / 74 in 2017

2017 goals - Run 1800 miles, PR at Boston, run 1 new race, improve my 800, 1500 and 3K times on the track and add a steeplechase.

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  • 13 miles
  • 01:55 time
  • 1480 calories
  • 2 workouts
  • This Week time period


  1. RUN
    good Treadmill 7 + 6 x 20 second s... 7 mi 01:00 08:30 pace

    I know it was SO nice out today but because my stomach still didn't feel 100% I decided the better choice was to run at home again. This went really well and my stomach didn't bother me ... read more

  2. RUN
    alright Treadmill 6 6 mi 00:55 09:13 pace

    I am fairly certain I had a case of food poisoning on Sunday night into Monday so I skipped yesterday's workout all together since there was no way I was going to have the energy to run. Boy ... read more

  3. RUN
    great Inter-Urban Trail 7 mi 00:57 08:07 pace

    This felt great today! I had to run this afternoon as I had to help with a middle school track coaches clinic this morning. I'm glad I did because the weather was beautiful, mid 30s, sunny and... read more

  4. RUN
    good Treadmill 6 + 6 x 20 second s... 6 mi 00:50 08:18 pace

    There was nothing particularly special about this run. I felt good.

  5. RUN
    good 2x10 minute tempo run with 2 ... 5 mi 00:40 08:02 pace

    My goal was to run around 7:12-7:17 pace for each segment. I started out a bit fast on the first one and ran 7:02 pace but backed off and got back in range for the second and ran 7:11 pace.

  6. FIT
    good Strength workout 00:40

    2 sets of each exercise - increased weight on a few exercises and reps on a few others

    • J J
      J J

      ..more information! :) Nice sesh! Sara!!!

      7 days ago Like1 person

    • Sara S.
      Sara S.

      My routine is pretty much the same each time: Leg curls, dumbbell squats, bridges, cross core, in and out calf raises, clams with band, chest press, robin hood with band (shoulder back exercise), thirds crunches. I increased the weight on my squats and chest press and then increased my reps on crunches and leg curls.

      7 days ago Like1 person

    • J J
      J J

      Love it all!!! 😊

      3 days ago Like

  7. RUN
    good Treadmill Recovery Run 5 mi 00:46 09:13 pace

    Today's tricky weather rain/icy kept me inside on the treadmill.

  8. RUN
    good Two mile time trial + WU & CD 5 mi 00:41 08:07 pace

    I haven't done one of these workouts in years. I decided to run this at the track this evening when it was in the upper 20s. What I didn't anticipate was the SSE wind that would be in my ... read more

  9. RUN
    alright First double digit Boston Tra... 10 mi 01:27 08:40 pace

    So this proved to be more challenging than expected. I planned to do an out and back on Inter-Urban but once I got to 5 miles since I was so close to downtown, I decided I would run there and then... read more

  10. RUN
    good Treadmill 6 6 mi 00:49 08:13 pace

    Today was really busy so I didn't get running until 7 tonight so I stuck with the treadmill. I'm hoping the temperature will be a bit warmer tomorrow for my long run.

  11. RUN
    great 3x1 mile @ 10K pace w/ 400 me... 5 mi 00:40 07:56 pace

    11 degrees feels like -3 was not ideal to do this workout tonight so I hopped on my treadmill. I actually felt good as I went faster. I averaged 6:57 for all three repeats which also happens to b... read more

  12. FIT
    good Strength routine 00:30

    I got in a quick two sets before work.

  13. RUN
    alright Urbandale Ave out and back re... 5.01 mi 00:44 08:51 pace

    Well it was WINDY tonight and cold. It dropped several degrees just while I was out there. I could have stayed inside but I wanted to challenge myself as Boston is not going to be a cakewalk. No... read more

  14. RUN
    good Treadmill hill workout 4 mi 00:34 08:35 pace

    My quads have been feeling tight the last few days so this was great to get the engagement in my hamstrings. I varied the incline every half mile and went as high as 5%.

  15. RUN
    great New Year's Day Mitten Run 3.33 mi 00:28 08:25 pace

    Typically Sunday is a rest day but our local running club, Capital Striders, does a mitten run on New Year's Day to benefit Boys & Girls Club of Central Iowa and people donate hats, mitten... read more

  16. RUN
    good Great Western Trail 8 mi 01:06 08:15 pace

    That's a wrap for 2016. I looked at my goals listed in my profile and I far surpassed my mileage goal of 1600 miles run (what a difference a completely healthy year makes), ran in a new race ... read more

  17. RUN
    good Water Works Park 6.01 mi 00:50 08:19 pace

    Other than the wind being a bit strong from the south, this was a great afternoon for a run!

  18. FIT
    good Strength routine 00:40

    I took advantage of a non running day and added an extra set of each exercise for a total of 3 sets.

  19. RUN
    good 10x:30 Progressive Strides w/... 5 mi

    This definitely challenged me today which was good. My coach didn't give me a concrete pace goal but the idea was to get faster overall as the workout progressed. He told me he was going to ... read more

  20. FIT
    good Strength work 00:40

    2 sets each exercise - I could definitely feel the squats today.