4448 total / 551 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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  • 31 miles
  • 03:00 time
  • 3284 calories
  • 6 workouts
  • This Week time period


  1. RUN
    great Capital Striders 8.01 mi 01:02 07:41 pace

    This run felt really good! I liked that we ran a latter portion of the D2D route because I did some race visualization. We ran up the hill by the marina and then joined the trail and ran back to ... read more

    • Kelli
      Kelli Nice Job
      Nice Job:

      Nice run!

      about 10 hours ago

  2. RUN
    good Alter G 4 mi 00:31 07:41 pace

    Nice recovery run

  3. FIT
    good Strength routine 00:45

    I had skipped my strength work earlier in the week since I wasn't feeling well and didn't want to push too much so it was nice to get back to it. I got to workout next to the lady bodybu... read more

  4. RUN
    good 40 Minute Steady State Run + ... 8 mi

    This was the longest distance workout my coach and I have ever run together. I will admit that I was a bit whiny about the rainy weather before we started. My coach let me have my little rant and... read more

  5. RUN
    alright Urbandale Avenue out and back... 5.01 mi 00:43 08:36 pace

    This run felt just okay. I really wanted to go faster but respected the fact that this was a recovery day. I just never felt like I got in a rhythm. It was pretty chilly out there. I think Moth... read more

  6. RUN
    great 3x1 mile Cruise Intervals w/ ... 6 mi

    I ran this workout on the treadmill simply because I had to be at work really early and I could just roll out of bed and get going. Since my coach has State Track this week he could only meet for ... read more

  7. RUN
    good Capital Striders 10.01 mi 01:18 07:47 pace

    It was another run in "weather you can wear". The humidity was something else! I basically told myself to stop thinking about how sticky it felt and just get the run done. Luckily I ha... read more

  8. RUN
    great 6x400 @ mile pace with 400m r... 5.15 mi

    I LOVE 400s! Yes, some people think I'm nuts when I say that but they are my favorite speed workout. Tonight my coach really catered to the fact that I seem to run my speedwork the best, esp... read more

    • Kelli
      Kelli Nice Job
      Nice Job:

      wow, super fast!

      8 days ago

    • Sara S.
      Sara S.

      Thanks Kelli! I enjoy these so much which is one reason why I think I run them so well.

      7 days ago Like

    • Paul S.
      Paul S.

      love it...400's are dynamite for 5k and 10k training!!

      6 days ago Like1 person

  9. RUN
    good Women on the Go 5.01 mi 00:43 08:31 pace

    I actually didn't mind running in the rain tonight. It's probably because it wasn't cold. My coach keeps telling me that I must keep running outside in whatever weather we are havi... read more

  10. RUN
    good 3 Mile Kenyan Run + WU & CD 6 mi 00:46 07:37 pace

    Since this was a progressive tempo, my goal paces were 7:30s, 7:00ish, 6:30s. It was gorgeous out there, albeit a tad bit windy at times. I am happy by how comfortable 7:30s and to some extent 7:... read more

  11. RUN
    good Alter G 5 mi 00:38 07:30 pace

    Nice run on the Alter G to recover from M2M

  12. RUN
    good Market to Market Relay 13.15 mi 01:33 07:04 pace

    I am very happy with how things turned out today for the Relay. My team was just out there to have fun, which we did, and I also wanted to run each of my legs really strong, which I feel I did. R... read more

  13. RUN
    good Women on the Go - Recovery Jog 4.24 mi 00:40 09:25 pace

    Another weather you can wear night but a joyful run with my friends from Women on the Go

  14. RUN
    alright 2x2 mile tempo with 2-3 minut... 6 mi

    So this was HARD! I quite nearly fell apart midway through this workout. My pace wasn't anything crazy, but starting into that 20 mph headwind combined with the humidity didn't help. I... read more

  15. RUN
    good Alter G 5 mi 00:37 07:25 pace

    Just a nice recovery run on the Alter G

    • Teri

      impressive pace for recovery! nice work!

      19 days ago Like1 person

    • Sara S.
      Sara S.

      Thanks, Teri! I have to really crank up the speed on the Alter G to get close to a typical workout effort since I'm not using all my body weight. If I were out on the roads or a typical treadmill, I would never be near this pace for recovery.

      19 days ago Like1 person

    • Teri

      That's awesome you have access to an Alter G though!

      18 days ago Like1 person

    • Sara S.
      Sara S.

      Yes, I am so grateful for that!

      17 days ago Like

  16. RUN
    good Capital Striders 9.35 mi 01:15 07:58 pace

    This run went pretty well. My legs were tired from last night's speed workout, especially my hamstrings. I was very happy that I was able to keep sub 8:00 going up most of 28th street from I... read more