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Let Freedom Run

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Location:

Draper,UT,

Member Since:

Jun 11, 2009

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

5K- 16:37

6K CC - 19:55 

4 miles- 22:10 

10K- 34:38

15K- 49:57 

Half Marathon- 1:12:03

20K - 1:08:38 

Marathon- 2:35:49

Short-Term Running Goals:

Stay fit and have fun doing some local races.

Get my youth cross country team, www.racecats.org off the ground.

Long-Term Running Goals:

Feel energized. Stay healthy and balanced

Personal:

Four awesome kids ages 4, 8, 10, and 12 years old. Love to run, play, and write. Married to entrepreneurial Aaron.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Book Dissolved Lifetime Miles: 6539.00
Altra Intuition Lifetime Miles: 35.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
167.200.0021.300.00188.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

Early workout alone. Had to be home by 6:45 a.m. so Aaron could go to a networking mtg. 

warm up, strides, 1, 2, 3, 4, 4, 3, 2, 1

cool down

Did the same workout as last Tuesday and was happy to be able to run pretty much the same pace, maybe even a little bit faster! The terrain was a little faster than last week since it was on Marshall road instead of South Boulder creek path.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Golf course loop. Felt a little tired. Allergies have been acting up again all week. Maybe from all that weeding I did on Saturday.

Decided last minute to register for a little 5K on Friday. My husband and kids will be running the Superior downhill mile at 7am while Kelsie and I will cheer and take pics. Then we'll race hop on over to the Let Freedom Run 5K at 8am in Lousiville where they'll get to cheer for me. Excited to test my fitness in a fun low-key 5K!

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Bike ride to NCAR and weights at South Boulder Rec

I am SO in love with my almost 2-year-old. I leave for my workout while she is still asleep and when I get home, its like a celebration every time. 

"HI MAMA! HI MAMA! HI MAMA! HI MAMA!" How do I not shower her with kisses!? What a cutie.

She is a little delayed in her speech probably because her siblings talk for her, but she has finally got everyone's names down. 

Mama, Dayee, Eeeb, B, and Ayee

Translation: Momma, Daddy, Abe, Bre, and Ali

Here's a video of our little cutie from a few weeks ago:

 

 

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Race: Let Freedom Run (3.16 Miles) 00:18:33, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.003.100.007.50

Kelsie and I cheered for and photographed the kids and Aaron in the Superior Downhill Mile at 7am. Aaron was 5:05, 9yo Abe was 7:33, 8yo Bre was 7:40, 5yo Ali was 8:14. Bre and Ali were both the fastest for their age/gender.

After their race, I did my warm-up over to Louisville for a 5K at 8am. 

Nice low-key, well-run event, but with the 8am start time it was HOT! There was no shade at all on the course with half of it on a road and the other half on an exposed dirt trail my mouth was incredibly dry a quarter of a mile in and by the time I got to the finish line I guzzled two water bottles. Out and back course, gradual down and then back up. Ran next to the 3rd place male for the first couple of miles until he eventually slowed. He was a 14-y-o Ethiopian named Abreham. I also cooled down with him and told him my son had the same name, only spelled a little differently. He told me about how he had recently been adopted from an orphanage in Ethiopia last August and wanted to be a world-class marathon runner someday. He had met Ryan Hall when he came to Africa to provide running shoes and moral support for kids. Abreham also had three other adoptive siblings from Africa and "two white brothers." I told him to keep up the good work and he could be a world class runner someday too! 

After the awards we went back to Superior to pick up our 5 and 8 yo daughters who were riding bikes in the Superior town parade with a friend. Stayed for some kid bouncy house fun and chatting with friends. I was pretty sun-tired and hungry by the time I got home at 11:30 a.m. but it was a fun morning. Happy 4th everyone!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Long easy run. Saw barefoot kilt guy for the second time this week.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

I am not kidding you, I saw barefoot kilt guy AGAIN today. Thats the third time in six days. I'm starting to feel like I'm in the Truman Show. Maybe he is Truman and I'm psyching him out.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.500.009.50

Workout with Athletics Boulder group

warm up, strides

4X (2:30, 1:30, 45) 1-2 minute jog in between each Last 45 seconds was 4:39 pace! Didn't know I could still go that fast. ;)

cool down

Felt good to do some super fast stuff. I can literally feel rust chipping off.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run around Devil's Thumb and weights at S. Boulder Rec.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Longish run. Still feeling a little hashed from getting a massage Tuesday night.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Early run. Made pancakes for birthday girl, Ali. Six years old today!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.004.700.0010.00

Got a pleasant surprise text from Devra that she is in town and wanted to run with me! Aaron is out of town so I had a babysitter from 7:15-9:30 a.m. Instead of asking Devra to drive 75 minutes to Boulder Reservoir to run with my workout group, I had her meet me at the dry creek path in Westminster which is 30 minutes closer to where she was staying and just 15 minutes in the opposite direction for me.

She was a huge help and pulled me through an almost 5-mile tempo.  6:14, 6:24 (uphill), 6:00 (downhill), 6:20, 6:15 pace. The last mile actually ended at .7 of a mile because my calf pulled and I had to stop. Argh. I hate it when that happens. Its the same spot where it pulled a few months ago and I had to cross train for two weeks. As soon as I felt it come on, I told Devra I needed to stop and we jogged back to the car. I'm bummed because I was really hoping to run the Classic 10K next Saturday, but if it still hurts, I'll have to scratch that idea. Going in to see Richey on Monday for some therapy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

One hour elliptical and weights. Calf is still quite sore. Went to see Richey for treatment.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

An hour on the ellptical again with 10X1 minute fast. Core work afterwards. Calf is feeling a bit better. I'll try running tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Very easy run. Calf is okay going slow. If I try to pick up the pace, it screams at me. I'm going to have to postpone racing. I was looking forward to running a 10K in Colorado Springs this Saturday, but it would be foolish of me to race with my calf feeling the way it is. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Biked 15 miles

Today was our last day of Superior Track and Field. What a great season! All our kids PRd from last year in nearly every event!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

My calf is really thanking me for cross training a few days this week. I could almost get away with racing tomorrow, but I don't want to risk setting myself back another couple of weeks. I also have plenty to do tomorrow with Abe's birthday party and all the prep beforehand, so I'm okay with not waking up at 4 a.m. to drive to Co. Springs and being gone 'till noon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Beautiful run. My calf felt great!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Feeling refreshed and strong. Going to test my calf on a workout tomorrow with Athletics Boulder.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.500.009.50

warm up, strides

5 minutes controlled, 2 minutes rest, 6X1minute on, one minute off, 5 minutes controlled, 2 minutes rest 4X90seconds on, one minute off

cool down

Calf felt great! Achilles still a bit sore, but not bad.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Beautuful 6am run with Kristen and Danielle. Good company and good conversation.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

10 mile bike ride up to NCAR and around Devil's Thumb plus a day at Elitch Gardens with the family. Fun day!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Nice easy run 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Camping in Rocky Mountain National Park last night. Hilly eight mile trail run in the morning plus two mile run with Abe coming back from our hike in the afternoon and some sprinting throughout our roaring game of capture the flag.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Tired from the weekend, slow recovery run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.003.500.0010.00

Workout with Athletics Boulder

warm up, strides

2 minutes controlled

2X (1, 2, 3, 2, 1) with jog recovery between each

5 minutes controlled in the first half, hard in the second half

cool down

core/stretching and some med-ball work afterwards

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Sore achilles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Early run before leaving on a road trip to Custer State Park/Mt. Rushmore

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
167.200.0021.300.00188.50
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