6182 total / 805 in 2016

2016 goals - Run at least 1,600 miles, run at least 1 new race, earn my USATF Master's All American time in the 1500m, new PR in 10K, more track races.

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  • 27 miles
  • 03:37 time
  • 2826 calories
  • 6 workouts
  • This Week time period


  1. FIT
    good New strength routine with coach 00:45

    I worked out with my coach this morning before my run and he started me on a new strength routine. We will build on it but he started me off today with bridges, contra-lateral planks, contra-later... read more

  2. RUN
    great Treadmill 6 6 mi 00:47 07:45 pace

    Despite being completely exhausted from working 54 hours this week (I never work that much except for weeks with big work events) I managed to have a great run! It felt so good to have the stress ... read more

  3. RUN
    good Neighborhood run 5 mi 00:40 08:03 pace

    I was up before the sun came up to get this run in before day two of my big work event. It was beautiful out!

    • Stephanie

      I love the early morning runs, even though sometimes it's hard to get out of bed. Good luck at work!

      2 days ago Like1 person

  4. RUN
    good Recovery Run 5 mi 00:43 08:41 pace

    My hamstrings were tight from last night's speedwork so I made sure to take it easy. I have a long next two days of work as I'm helping to lead a large event so I'm glad I got this ... read more

  5. RUN
    good 3x1 mile cruise intervals wit... 5.5 mi

    My coach ran with me tonight. Goal pace range was 6:30-6:43. It was pretty warm and we ran some hills so it was tough but I managed to stay in range. Splits: 6:32, 6:38, 6:37.

    • Stephanie

      I don't know how you do this. I tried this pace on the treadmill the other day and I swear if I wasn't holding on I would have fallen off. You are amazing!

      3 days ago Like1 person

    • Sara S.
      Sara S.

      All I can say is it has taken me years to get here. There was a time that I felt exactly like you did. It's still fast but doable. That's what's fun for me to think about sometimes. I would've never guessed that this would be a typical workout for me one day.

      about 14 hours ago Like

  6. RUN
    good Recovery Run 5 mi 00:42 08:25 pace

    I ran on my treadmill. My legs felt a little tight from racing in spikes but other than that I felt good.

  7. RUN
    great USATF Iowa Masters & Open Cha... 6 mi 00:55 09:12 pace

    I dedicated this race to my dad. It was tough with this being the 1st Father's Day without him. I'm happy to report I ran a 1500 PR today!! 5:20.69 (previous was 5:21.79). Oh my gosh w... read more

  8. RUN
    great Dubuque 4 miler 4.03 mi 00:31 07:39 pace

    I found a flat route to run. I didn't need any Dubuque hills the day before a race. :)

  9. RUN
    good Hilly Run 7 mi 00:54 07:44 pace

    So I wasn't sure how well it would go to do 7 miles of hills when it was almost 90 and I since I have two races I want to run well on Sunday I decided I split this one up. I couldn't run... read more

  10. RUN
    good Treadmill 5 5 mi 00:39 07:49 pace

    I opted for a run indoors today.

  11. RUN
    alright Urbandale Avenue out and back... 5.02 mi 00:43 08:32 pace

    It was HOT out there! I had planned my route to stop at the drinking fountain at Riley Park on my way out and back only to find someone had vandalized it and it didn't work. I was very caref... read more

  12. RUN
    good 6x400 at mile pace with 1:30 ... 5 mi

    I'm not going to lie. This workout was TOUGH! I got out with my coach at about 4:30 this afternoon and it was 90 degrees. He asked before we went out if I wanted to run inside or outside and... read more

  13. RUN
    good Capital Striders 8 mi 01:04 07:56 pace

    Boy did we get lucky with the weather this morning. Once the rain moved out, the temps had dropped, we had great cloud cover and a breeze. Considering how hot it got today, I'm so happy how ... read more

  14. RUN
    good Treadmill 5 5 mi 00:40 07:55 pace

    I wimped out and ran inside on the treadmill in the AC. I have an 8 miler on the schedule for tomorrow which I intend to do outside so I guess giving myself a break from the heat and humidity toda... read more

  15. RUN
    good Easy run + 4x200m strides 5 mi 00:41 08:06 pace

    Strides are the only form of speedwork I am doing this week. My left hamstring has been a bit tight but actually felt the best during today's strides. I am looking forward to a massage on Frid... read more

  16. RUN
    good Urbandale Ave out and back 5.05 mi 00:41 08:12 pace

    I didn't realize that my running route tonight would take me right through the Beaverdale Farmer's Market. Running past people eating funnel cake is so cruel. I'm so glad I didn'... read more

  17. RUN
    good Urbandale Ave out and back 4.07 mi 00:34 08:28 pace

    So my legs definitely felt like I ran my fastest half marathon on Saturday. I made sure not to push. It was beautiful tonight! It's amazing how good mid 80s can feel without humidity. I am run... read more

  18. RUN
    great Dam to Dam Half Marathon 13.1 mi 01:35 07:13 pace

    One of my goals was to PR and I did by 1 second! A PR is a PR right? Now in truth I had a bigger PR goal but I learned today that I have some things to work on before I can do that. There was a ... read more

  19. RUN
    good Pre Dam to Dam Run 4 mi 00:32 08:04 pace

    I just got things loose in preparation for Dam to Dam Half tomorrow.