6032 total / 654 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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  • 7 miles
  • 01:25 time
  • 714 calories
  • 2 workouts
  • This Week time period


  1. FIT
    good Strength routine 00:30

    Nothing special here just keeping the strength work going. I did squats, crunches, some band work, side planks and push-ups with my Bosu ball.

  2. RUN
    good Easy run 7 mi 00:55 07:55 pace

    I thought my legs might still be sore from the hills on Saturday but surprisingly they were not.

  3. RUN
    good Booneville Part 13 mi 01:44 07:57 pace

    At times I felt really strong and at times I really had to dig because this was T-O-U-G-H! My friend ran us on a really hilly 13 miles out in Booneville. It just felt like there was so much up an... read more

  4. RUN
    good Easy run + 6x30 second strides 5 mi 00:40 08:05 pace

    I felt good! That is all!

  5. RUN
    good Recovery Run 5 mi 00:42 08:27 pace

    My legs were tight to start after last night's speedwork and it took me about 3.5 miles to feel good. The one thing I'm finding as I age is it takes me longer to warm up, especially afte... read more

  6. RUN
    alright 5x800 @3K pace with 400m reco... 6 mi

    So this workout was tough for me! My legs were pretty tight from my strength work on Monday so getting loose to start was paramount. I did a longer warm up than normal, 2 miles. My coach gave me... read more

  7. RUN
    good Easy Run 7 mi 00:57 08:06 pace

    I could feel last night's strength workout during today's run. It took a while to get the muscles warmed up. I finished strong in the last two miles.

  8. FIT
    good Strength workout with coach

    My coach mixed things up today and had me do some totally different exercises that added plyometrics, hurdle drills and balancing. Fun!

  9. RUN
    good 6 miler + 8x20 second strides 6 mi 00:49 08:14 pace

    My hamstrings were a little tight to start. As I warmed up they felt better.

  10. RUN
    great Booneville 11.01 mi 01:27 07:54 pace

    I love running on the gravel and hills out in Booneville and today was no different, despite the gusty winds and zero protection from it. I practiced the 10K route and it will be challenging but no... read more

  11. FIT
    good Strength work with coach 00:45

    It's amazing how my coach can get me to work so much harder on the exercises than I do at home on my own. Funny how that works! :)

  12. RUN
    good Neighborhood run + 6x30 secon... 5.09 mi 00:42 08:09 pace

    I got my run in before the thunderstorms today. Tomorrow I'm running 11 out in Booneville to practice the course of the 10K in two weeks. I'm looking forward to it. I love running out ... read more

    • Paul S.
      Paul S.

      Smart scoping out the course! Always best way to envision the course!

      10 days ago Like

  13. RUN
    good Neighborhood run 7 mi 00:56 07:56 pace

    My coach is adding longer mid week runs back into my schedule. What a beautiful day! This run felt great!

  14. RUN
    good Recovery Run 5 mi 00:42 08:20 pace

    I was pretty tired this morning. I know that's because last night's without was layer than normal. I'm glad it was a recovery day.

  15. RUN
    great 5 x 1000 repeats @5K pace wit... 6.42 mi 00:53 08:16 pace

    I was determined to not hitch a ride on the struggle bus for this speed workout. My coach had texted me earlier in the day to tell me this was going to be a tough workout and I honestly think that... read more

  16. RUN
    good Treadmill run 6 mi 00:48 08:02 pace

    Thunderstorms had me inside this morning. I felt pretty good considering how hard I ran on Saturday. My right quad was kind of tight so I'll keep an eye on that.

  17. RUN
    great Market to Market Relay Iowa -... 3.9 mi 00:26 06:38 pace

    So doing a relay like this is like running two races in a day. That being said, this segment was TOUGH! It was also much warmer by the time I did this one compared to my first leg. I had a goal ... read more

    • Susie F.
      Susie F.

      Great job! Racing twice in one day definitely requires some mental and physical toughness.

      14 days ago Like1 person

    • Sara S.
      Sara S.

      Thank you! It sure does! It's just not something I do often so I feel like I don't quite ever know just exactly what I'm doing. It's always a fun day and a chance to try things out that you wouldn't necessarily try on race day since it's a race but not really, if that makes any sense. Ha!

      13 days ago Like

  18. RUN
    great Market to Market Relay Iowa -... 5.73 mi 00:39 06:50 pace

    I was chompin' at the bit to run my first leg yesterday but I was runner 7 on my 7 person team so that meant I had to wait a while. Then just as my teammate was handing off to me, they stoppe... read more

  19. RUN
    good Neighborhood run 6 mi 00:49 08:07 pace

    Things felt good this morning. Good thing I ran early since it got hot this afternoon. Tomorrow is Market to Market Relay. I'm on a team of 7 this year called We are Runners. I'm runn... read more