3981 total / 84 in 2015

2015 goals - Run at least 1,500 miles, continue to improve my speed, attempt another BQ marathon and get more races on the track.

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  1. FIT
    good Strength routine 00:45

    My coach had me repeat the circuit of exercises from Friday, added a little more weight and few more reps as needed. He also added some plyometrics. Box jumps were my favorite. I am going to fee... read more

  2. RUN
    good Capital Striders 6.23 mi 00:55 08:52 pace

    I tried to be disciplined during this morning's group run and not go too fast. I started out right where I wanted to be but when a faster group caught me, I went with them for a mile instead ... read more

  3. Shared Photo

    One of the race photos from last weekend's half - I believe this was between mile 10 and 11.

  4. FIT
    good New strength routine 00:45

    I met with my coach for the first time since last weekend's race and we worked on a brand new strength routine. We did part of it tonight as he didn't want to strain my muscles too much ... read more

  5. RUN
    good Women on the Go at Fleet Feet 2.86 mi 00:31 10:54 pace

    The owner of Fleet Feet talked to me last month about being a mentor for one of his running groups that meets weekly at the store. So I decided on the Women on the Go group. The goal is to connec... read more

  6. RUN
    good Alter G 4 mi 00:31 07:46 pace

    Things were still a little tight/sore today so running on the Alter G felt awesome! I'm so glad I have access to it for recovery.

  7. RUN
    alright Recovery jog in the neighborhood 4.02 mi 00:40 09:57 pace

    I was sore tonight and expected to be. I set my Garmin to alert me so I kept within the 9:30-10:00 pace like I was supposed to.

  8. RUN
    good P.F. Chang's Rock 'n' Roll Ha... 13.1 mi 01:36 07:21 pace

    Have you ever had one of those perfect race days? I sure did today. My coach and I had discussed at what point in the race I could really go for it if I was feeling good. We decided in mile 4. At m... read more

  9. RUN
    good Alter G 4 mi 00:31 07:47 pace

    I had a nice recovery run this morning on the Alter G. It was a great way to recovery from last night's speed work. I heat to AZ tonight!

  10. RUN
    great 5x800 Cruise Intervals with 4... 5 mi

    This was my last workout with my coach for the week. Splits: 7:03, 6:58, 6:53, 6:53 and 6:49. I felt really good. I'm hoping all of the solid training I have done as of late translates int... read more

  11. RUN
    great 3x1 mile Cruise Intervals wit... 5 mi

    I was so happy my coach was back today! I realize just how much I enjoy working with him when I'm on my own a few weeks and it's up to me to kick my own but in workouts. I felt really s... read more

    • Stephanie
      Stephanie You're an Inspiration
      You're an Inspiration:

      You are so strong and such a great runner!

      13 days ago

    • Sara S.
      Sara S.

      Stephanie, thank you for those kind words. Things are going well and I am grateful.

      13 days ago Like

    • Paul S.
      Paul S.

      Nice progressive intervals...sweet sub 7!

      13 days ago Like1 person

  12. RUN
    great Captial Striders 7 (1200m @5K... 7.01 mi 00:56 08:00 pace

    It was the first Capital Striders Winter/Spring Training Group run and I didn't want to miss it so I made myself suck it up and get out there. Honestly, it didn't feel as bad as I though... read more

  13. FIT
    good Strength routine 00:30

    Abbreviated version today due to time constraints

  14. RUN
    good Treadmill 4 mi 00:36 08:58 pace

    The Today Show and the treadmill

  15. RUN
    great 5x1000m Cruise Intervals with... 6 mi 00:48 08:01 pace

    This treadmill speed workout went very well. Once again, thank you Wisconsin Basketball for keeping my mind busy.

    Interval 1 - 7:04
    Interval 2 - 7:00
    Interval 3 - 7:00
    Interval 4 - 7:00
    In... read more

  16. RUN
    good Treadmill 4.01 mi 00:36 08:52 pace

    My mantra this week is "I love my treadmill. I love my treadmill. I love my treadmill." I'm just happy I have one at home so I can run no matter what the weather. I ran while wat... read more

  17. RUN
    good Treadmill - 4 miles with 6x30... 4.02 mi 00:36 08:53 pace

    It looks like I will be on my treadmill all week if the current forecast holds true. I had some soreness in the outside of my right glute. I made sure to roll afterward. I took it easy during the... read more

  18. RUN
    great Last Coffee Group Run 10.03 mi 01:23 08:14 pace

    So today's goal was to run 4 miles of this at goal half marathon race pace which was between 7:33 and 7:37. I didn't look at the details of the route so I didn't know we were going ... read more

  19. RUN
    good Urbandale Avenue out and back 2.66 mi 00:22 08:23 pace

    I ran another short one today. I have a harder 8 miler tomorrow where I have to practice my half marathon race pace so I want my legs to be rested.