3852 total / 1338 in 2014

My 2014 goal is to run a steeplechase and to run at least a 4:00 marathon.

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  1. RUN
    great Coffee Group Run 12.35 mi 01:47 08:38 pace

    Our coffee shop meeting place this morning was Grounds for Celebration in Beaverdale. Since the group does 6 and 8 mile routes and I needed 12, I ran from my house to the coffee shop which is a mi... read more

    • Nicole R.
      Nicole R.

      Sounds so much fun! We live near Beaverdale- would love to catch up with you guys for a Saturday morning run sometime!

      2 days ago Like1 person

    • Stephanie

      Nice "easy" run!

      about 21 hours ago Like1 person

    • Sara S.
      Sara S.

      Nicole, the "Coffee Group" meets basically until the Capital Striders runs start again from Drake in mid January. This was our second time at GFC so we won't be meeting there again until next fall/winter. We rotate which shops we start from. If you are interested and will be around next Saturday, we are starting from Mars Café on the Drake campus off University and start at 7:00. If you can't make that one, our run on January 3rd will start from Smokey Row. We would love to have you join us!

      about 12 hours ago Like

  2. RUN
    good 4.25 miles easy followed by .... 5 mi 00:41 08:07 pace

    So I wasn't sure I had correctly read the workout my coach had planned for us tonight. Typically there is nothing "easy" about our workouts. We ran the first 4.25 miles at a comfor... read more

  3. RUN
    good Lunch hour run 4.86 mi 00:40 08:13 pace

    My PT turned 40 today and so a few of us celebrated with him by running 40 minutes at noon. Mother Nature got in the celebration too and gave us glorious sunshine and very little wind. It was a f... read more

  4. RUN
    great 3 x 1 mile tempo with 1:00 rests 5 mi

    My coach had me run inside on the treadmill tonight. Goal range was 7:12-mid 7:20s. He started me at 7:24 pace for the first mile, but I didn't feel like I was really working. He moved me t... read more

  5. RUN
    great Urbandale Ave Out and Back 4.04 mi 00:35 08:37 pace

    It's mid December and I ran in shorts this morning. That is all. :-)

  6. RUN
    great Coffee Group Run 10.1 mi 01:25 08:22 pace

    The group met at Zanzibar's this morning. You know what that means? HILLS! We run some hills south of Grand, meandered our way to WW, then to downtown and then up Woodland from 12th all the... read more

  7. RUN
    great Alter G 4 mi 00:31 07:46 pace

    It has been a few weeks since I ran on the Alter G. It was nice to get back to it today.

  8. RUN
    good 4x800 @5K pace with 400m reco... 5 mi

    800s are my least favorite type of speedwork, but I know they do me the most good. It was a gorgeous night to run these along the river downtown. They went better than I thought. My coach said I... read more

    • Andrea C.
      Andrea C.

      Nice pace! Going for a 3:30 marathon?

      10 days ago Like1 person

    • Sara S.
      Sara S.

      Thanks, Andrea! My BQ is 3:40 and I'm trying to go for 3:38 to give myself that "cushion". Thanks, Kraig! 800s are always daunting for me.

      10 days ago Like

    • Kraig D.
      Kraig D. Nice Job
      Nice Job:

      Awesome yasso's Sara!!!

      10 days ago

  9. FIT
    good Strength routine

    Same ol'...same ol' It's okay though. I know the benefit and keep at it.

  10. RUN
    great 3 miles at goal half marathon... 5 mi

    I ran this down along the Riverwalk tonight and my coach rode alongside on his bike. It was quite nice temperature and wind wise. My goal half pace for next month is 7:38. Splits each mile were 7:2... read more

  11. RUN
    good Treadmill 4 4 mi 00:35 08:47 pace

    I decided since it was late when I got home tonight after watching my husband coach that I would just get this done on the treadmill. The temps look to be nice all week so I'll be out there m... read more

  12. RUN
    great Solo long run 12 mi 01:39 08:15 pace

    I had to get my run in this afternoon since I volunteered at Sycamore 8 this morning. I don't always like solo long runs but today felt truly glorious. I felt strong from start to finish. T... read more

  13. RUN
    good Treadmill 4 mi 00:34 08:35 pace

    Nothing too exciting.

  14. RUN
    great 7x400 intervals with 1:30 rec... 5 mi

    This has always been my favorite workout and tonight was no different. We ran outside and other than a bit of wind for the last 2, it felt nice out there. My goal pace was 1:41 for each. I ran 1:40... read more

  15. RUN
    good Urbandale Avenue out and back 4.09 mi 00:38 09:11 pace

    Recovery run - It was a lovely night out there for a run.

  16. RUN
    good 4x5 min cruise intervals with... 5 mi

    My coach had me run inside on the treadmill tonight since it was so cold. Our goal pace range for the intervals was 7:08-7:21 pace. I ran the first interval at 7:19 and the remaining three at 7:1... read more

    • Sara S.
      Sara S.

      Thank you, Stephanie! You are so kind. It has taken me a while to get comfortable (or at least somewhat comfortable) at this pace.

      20 days ago Like1 person

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

      You are so amazing. I try to run that fast and feel like I'm going to fly off the treadmill.

      20 days ago

  17. RUN
    great Coffee Group Run 8.09 mi 01:10 08:39 pace

    I really enjoyed this run. We ran downtown and a bit south. The sunrise over the river was gorgeous! We hoped to see some eagles from the bridge on East 6th. We did see one and he put on a bit of a... read more