4219 total / 322 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. RUN
    great Thirds Progression Run 9.01 mi 01:14 08:14 pace

    This was not the easiest task given I ran in Dubuque which is very hilly. I managed to find a route that was hilly at the very start and end and flat in the middle. The goal pace to end at was 7:... read more

  2. RUN
    good Recovery Run 5 mi 00:48 09:39 pace

    Enjoyed a nice run with ladies from Women on the Go

  3. FIT
    Cool down at the track

    I needed a total of 7 miles today so I decided to do my cool down at the track since it was Capital Striders first track workout of the year. My job on the board is to help educate about speedwork... read more

  4. RUN
    good 4 mile tempo run + WU & CD 6 mi

    The goal was to keep the pace in the 6:56-7:13 range and this was based on my 10K race pace. Mission accomplished! Splits: 7:11, 7:09, 7:06, 7:04 I had no intention of negative splitting this w... read more

  5. RUN
    alright Treadmill Recovery Run 6 mi 00:53 08:50 pace

    My legs were definitely sore after last night's speed workout. This recovery run was very needed.

  6. RUN
    great 5x300 @800m pace with 500m re... 5 mi

    This was great Grand Blue Mile race prep! My coach had me running at 2:41 800 pace (5:22 mile pace) for these or 11mph on the treadmill. Goodness it felt really fast! I had to really concentrate ... read more

  7. RUN
    good Capital Striders 12.01 mi 01:33 07:42 pace

    I am very proud of my effort today. I didn't feel super great in the first mile but I just reminded myself that most first miles are like that for me on long runs. Sometimes it's even t... read more

  8. RUN
    good Alter G 5 mi 00:38 07:34 pace

    Ahhhh...Alter G. I love being able to recovery and get miles in at the same time.

  9. RUN
    great 7 miles with 3 mile Kenyan Ru... 7.25 mi

    I felt GREAT today! My warm up miles were a bit fast (8:22 and 8:15) so I was a little worried given how many miles I had to run and the speed that would be mixed in. My coach ran with me tonight... read more

  10. FIT
    good 00:45

    I don't think I'm a burpee person. That exercise may take a while to grow on me.

  11. RUN
    good 5 miles + 6 x 30 second strides 5.24 mi 00:41 07:53 pace

    What a difference a day makes. Last night it was 80 degrees and tonight at the same time it was 48 degrees. I prefer the latter for running so it felt great! My hamstrings were still a bit tight... read more

  12. RUN
    good Neighborhood Run 5.01 mi 00:44 08:42 pace

    My legs reminded me that I raced hard on Saturday.

  13. RUN
    great Leprechaun Chase 10K + WU & CD 9 mi

    New 10K PR!!! Official chip time - 43:08 (6:56 pace) I earned myself the top spot in my age division (35-39) out of 137 and was the 4th overall woman out of 727. My goal was 6:58 pace so I could... read more

  14. FIT
    good New strength routine 00:45

    My coach gave went through a new strength routine with me tonight. For the first time in my life, I had to do burpees. I think I would've been just fine had I continued on with my life havin... read more

  15. RUN
    good Recovery run - Women on the Go 4 mi 00:35 08:39 pace

    What a beautiful night for a run! My phone said it was 74 degrees! It felt like summer.

  16. RUN
    alright 800, 600, 400 @ mile pace wit... 5.5 mi

    So my coach did a very coach like thing tonight and decided to cut my workout short. This has happened a few times in the almost 3 years we have been working together and I can't say I'm ... read more