4615 total / 718 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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  • 25 miles
  • 02:40 time
  • 2778 calories
  • 6 workouts
  • This Week time period


  1. RUN
    good Urbandale Avenue out and back 5.02 mi 00:44 08:41 pace

    This was a nice recovery run on a perfectly sunny afternoon.

  2. RUN
    Women on the Go 3.2 mi 00:34 10:45 pace

    After my hill workout with my coach, I went over to Fleet Feet and did a fun run/walk with Women on the Go. We followed the downtown trails and ended up back by the Capitol. We then took advantag... read more

  3. RUN
    good 10X200 meter hills with 200 jogs 5.3 mi

    My coach had me run a hill near a local church downtown. Part of my 200 took me through a 4 way stop. My coach totally forgot that there were fireworks downtown and things were detoured making a... read more

  4. RUN
    Urbandale Avenue out and back 5 mi 00:42 08:22 pace

    My quads started out so tight this morning for some reason. Luckily things loosened nicely by mile two (I noticed it now takes me a couple of miles to get in the groove) and the rest of the run we... read more

    • Kraig D.
      Kraig D.


      4 days ago Like1 person

    • Stephanie

      I know the feeling. It seems like by mile 3 I feel better and always have to remind myself of that. Great run as always.

      3 days ago Like1 person

    • Kelli
      Kelli Nice Job
      Nice Job:

      Glad to hear that! My legs feel better after 1.5+miles too.
      Training is looking great, Sara!

      3 days ago

  5. RUN
    good 3(5x30 sec jog, 20 sec tempo,... 6 mi

    This was a good fartlek workout with my coach. There was no pace goal and we ran by feel. We don't do that often so it felt sort of strange but I think it was good for me since I tend to overl... read more

  6. RUN
    great Booneville Gravel Run (1200m ... 10.25 mi 01:22 07:57 pace

    I decided to try something new today. I ran out on the gravel in Booneville with a friend and LOVED it! I loved how it was quiet, views were beautiful and we didn't have to contend with traff... read more

  7. FIT
    good Strength routine 00:45

    I did my newest strength routine with my coach last night. I told him I wanted to see if I could do at least one regular pull up since I typically do assisted ones. I gave it a try and WHOA it wa... read more

  8. RUN
    good Ladder Workout 5 mi

    My coach and I started outside but the lightning and rain pushed us inside to finish on the treadmill. Workout was 1:00 hard, 1:00 easy, 2:00 hard, 1:00 easy, 3:00 hard, 2:00 easy, 3:00 hard, 2:00... read more

  9. FIT
    good Strength routine 00:40

    2nd workout on this two a day Tuesday

  10. RUN
    great Urbandale Avenue Out and Back 5 mi 00:42 08:21 pace

    There must be something with Tuesdays lately. Last week Tuesday was absolutely beautiful and so was this morning. I really enjoyed this run.

  11. RUN
    good Recovery run 4.09 mi 00:36 08:41 pace

    Despite a bit of tightness in my hamstrings, things felt good. Holy humid! I ran this morning and it was 75 when I got up.

  12. RUN
    great USATF Iowa Open/Masters Champ... 1.86 km 00:11:31 09:56 pace

    My goal was to achieved my USATF Masters All American Standard time of 11:50. I crushed it! I had just missed in March and so this erased any disappointment I had. I thought 6:10 was in the realm... read more

  13. RUN
    good Capital Striders 4.31 mi 00:38 08:42 pace

    I just did short mileage at an easier pace since I have my race tomorrow. I had to work really hard to back off the pace. Nice morning!

  14. RUN
    good 4x(2:00 hard, 1:00 easy, 1:00... 5.8 mi

    This fartlek workout was not an all out effort but more like a tempo, although we didn't have a particular goal pace to hit. My coach and I ran together and I just took cues from his pacing. ... read more

  15. RUN
    alright Women on the Go 5 mi 00:44 08:52 pace

    For some reason my right Achilles was SUPER tight and never loosened up. I'm not sure what the deal it. I have been using my compression socks and massaging it with the stick. I'm hopi... read more

  16. FIT
    good Strength Routine 00:40

    I'll just call today Weights Wednesday since I only needed to do strength work today. Holy cow! Those pull ups had my arms shaking!

  17. RUN
    great Urbandale Avenue Out and Back 5 mi 00:41 08:10 pace

    What a glorious morning for a run! There wasn't any humidity, a slight breeze was blowing, it was cool and the sun was shining away!