Kick-It Marketing: Update on Sarah's Training

Tuesday, April 28, 2009

Update on Sarah's Training

Sarah is training for the Utah Valley Marathon.
On Saturday she went 19.78 miles.

WOW!
Only a few more until she is ready for the race.

JUST KICK-IT!

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Sarah's Footbike Journal

August 23, 2011 10 miles, 43:00, 13.9 mph average.
August 22, 2011 10 miles
August 19, 2011 3 miles of 1/4 mile sprints
August 16, 2011 10 miles
August 15, 2011 9.5 miles.
August 11, 2011- 7 miles
Aug 10, 2011- 9 miles
August 6, 2011- Legacy/ Airport bike route/ Hwy 89 bike route- 37 miles.
August 5, 2011- Legacy 9 miles
August 3, 2011- Legacy- 7.5 miles/ 5 sprints mixed in
August 2, 2011- Legacy- 10 miles
July 29, 2011- Legacy 15.5 miles. low on energy today, but still maintained 13.5 mph avg.
July 26, 2011- Legacy 8.5 miles. 8 sprints.
July 25, 2011- Legacy- 10 miles.
July 23, 2011- Kaysville, Pedal Away Parkinson's bike ride. 10 Miles. This was a great kick for a good cause. I was able to kick along side two of my sisters, my husband, a brother in law, 5 neices and my 6 year old son. Great Saturday morning!
July 20, 2011- Park City McLeod Trail. 15 miles. This was a great kick. Uphill to the resort and then a fast downhill back to kimball junction.
July 20, 2011- Legacy 10 miles
July 18, 2011- 4th North Hill 7 miles
July 15, 2011- Legacy 10 miles
July 9, 2011- Legacy out to the airport. 26 miles.
July 6, 2011- Legacy Parkway. 8.5 miles. 8 sprints.
July 2, 2011- mercy- my legs are killing me, but some how I put in 21 miles today which included a great 3.1 mile sprint averaging 16 mph for the first 2 miles and then I dropped off to an average of 15 mph. My times are getting better. Now I need a rest!
July 1, 2011- 7.5 miles uphill one way downhill the other.
June 29, 2011- 9.5 miles
June 27, 2011- 7 mile recovery kick
June 25, 2011- 10 mile kick with 2 of my sisters at beautiful Bear Lake. 7 1/4 mile sprints mixed in. wow, crazy fun.
June 22, 2011- 7.5 miles. Hills today. Oh that's a killer. Trying to get my right leg as strong as my left at kicking uphill.
June 21, 2011- 5.6 miles. Took a new friend. Good slow recovery kick
June 20, 2011- 15 miles. Good avg.
June 17, 2011- 10.2 miles- Legacy.
June 16, 2011- 4.5 miles. Went to the high school track for 1/4 mile sprints
June 15, 2011- 6 miles. Hill climbs
June13, 2011- 9 miles to loosen up stiff muscles. 4 mile geocaching kick with the family in the evening.
June 11, 2011- 26.2 miles for the Utah Valley Marathon. Awesome race. Weather was perfect. Great group of kickers. Best race yet.
June 8, 2011- 10 miles. Great to keep the muscles loose for the weekend race.
June 6, 2011- 13 miles. Legacy Parkway and Redwood Road in North SL. Too many bugs on the parkway so I took a different route home. Great kick.
June 4, 2011- 14 miles Legacy Parkway
June 2, 2011- 8 miles Legacy Parkway
June 1, 2011- 8 miles Legacy Parkway
May 30, 2011- 4.5 miles. Biked back and forth along the Golden Gate Bridge. What a fun experience.
May 27, 2011- 10 miles. Biked the northern california coast. What a beautiful place.
May 21, 2011- 5k at Liberty Park. Fun with my 6 yr old son. His first race. He did awesome.
May 16, 2011, Legacy Trail. 10 miles. Good easy kick today.
May 14, 2011 Legacy 13 miles. Avg. 13.5 mph today. Not too bad. Starting to get into my groove again.
May 12, 2011. Legacy trail. 7 miles. pushed out 6 sprints today. The last 2 were pretty weak.
May 11, 2011- Legacy trail. 6.5 miles. Work on my 5k time. improved a little.
May 10, 2011- Hill climbing. A little faster and a little farther this week over last week. 6.5 miles
May 7, 2011 Kick Group at Sugar House Park. I managed to get in 10.5 miles of kicking up and down the hills of the park. Great fun
May6, 2011- 6.75 miles. Worked on my 5K time. Beautiful morning. nice temps in the 50's, better than yesterdays 35.
May 5, 2010- 3.1 miles. Did sprints today. Oh just about killed me. I've got a lot of work to do.
May 3, 2011- 5 miles- Straight up hill today. Gotta do somehills so that the legs can get use to it. Wow the down hill can be so fast.
May 2, 2011- 5.65 Miles- Good reminder kick. Gotta get training.
April 27, 2011- 8 miles this morning. I love that the mornings are light again. Wish the temperatures would get a little warmer, but I will take what I can get.
April 16, 2011- 25 miles for the Salt Lake Marathon Bike Tour. Started in the rain with 1500 bikes and 5 Footbikers. The roads dried up after 5-6 miles of filling my shoes with rain water. Great kick, good company, and good times.
April 1, 2011- 12 miles- Beautiful Day. Had a sitter for the kids, it was sunny and nice. Loved it. Got a feel for the 20" wheel. Hmmm... I like it.
April 2, 2011- 25 miles. Half of this was in a headwind and so the other half was in a tailwind. Chris and I investigated a new route. I like it. We took the Legacy Trail and then got off on Center Street and followed a bike route that went out in the Country and then wrapped around the back side of SL international Airport. The traffic was minimal and besides the strong garlic smell by the Airport it was a lovely ride.
March 31, 2011- 5.5 miles in the morning and 1.5 miles with my 6 yr old son racing on the street.
March 26, 2011- 25 miles- Legacy Parkway. Nice kick with my sister, helping her train for the SL Marathon.
March 19, 2011- 13 miles. Half of this in a very very strong head wind. Ahhh. The kick back was nice.
March 12, 2011- 16.5 miles- Legacy Parkway. Fun kick with the Kicking Group.
March 10, 2011- 6.7 miles- Legacy. More wind. It must be spring.
March 5, 2011- 14 miles- Legacy Parkway- Great hard kick with my hubby. He's great at keeping a good pace for us so I don't slack and just enjoy being out. I have to work hard to keep up with him.
March 3, 2011- 10 miles. Legacy Parway- The sun showed itself for a little while today and I had to get out and kick. I'm am addicted, still.
March 2, 2011- 6.75 miles- Legacy Parkway. Another headwind, but this time I went into the wind on the way out so I could have a tailwind on the way back. How Refreshing it is to be back outside and doing something I love.
February 15, 2011- I had 30 minutes to do what I could so I went out and kicked it as hard as I could. I had a headwind on the way back which really made me work. Got in 5.75 miles. Felt great!
February 12, 2011- 15 Miles on the Legacy Parkway. Nice warm day. A great kick!
February 5, 2011- 33 degrees seemed like a nice day to go out after all of the single digit temperatures we have been having around here. I kicked 6.5 miles today. Only saw two other people out (babies) it was nice to get some air and some cardio in. Hoping for an early spring. Did some sprints. Wow that makes the heart pump. I'm feeling slow though. I've got some work to get back up to speed.
January 22, 2010- The last two days have been beautiful sunny days and I have been wishing to go out Footbiking, but have not been able to. Today we (One T and I) went out on wet trails in a snow storm. Not exactly what I have been dreaming of, but even so it was great to kick 9 miles. I guess we take what we can get.
December 4, 2010- Hwy 89 5 miles. The snow melted enough to get in a ride today. Felt good.
November 20, 2010 Legacy Parkway 10 miles. A very strong headwind today. Wow!!!!! What a work out. One way! And a nice push on the way back.
November 13, 2010- Hwy 89 and Legacy Pkwy loop 13.5 miles. Beautiful Autumn day.
November 4, 2010- Legacy Parkway 8 miles
October 16, 2010- 13.0 Miles.
October 13, 2010- 4.5 Miles
October 9, 2010, Viva Bike Vegas 50 Miles. Wow what a ride!!!!!!! 22 miles uphill. Miles 17- 22 just about killed us all off. Walked parts of it. Very uphill. Overall- a great ride.
October 6, 2010, 4.5 miles
October 2, 2010- 17.75 miles
September 29, 2010- 5 miles
September 25, 2010- Legacy Parkway and Farmington Creek Trail- 17.3. Wow it felt so good to do a long kick today. I loved it. I felt the passion again today. It has been dormant for a little while.
September 22, 2010- Legacy Parkway- 5 miles.
September 15, 2010- Legacy Parkway- 4 miles. Good workout this morning, got the heart rate up a little anyway.
September 8, 2010- Streets and Trails of West Bountiful- 5 miles. I bit it good today. It had rained and my deck was wet, I was cruising along at about 14 mph and slipped right off my deck and was drug a distance by my Footbike. My Footbike kicked my butt big time this morning.
September 1, 2010- Streets and Trails- 5 miles
August 31, 2010- Road- 4 miles
Augst 25, 2010- Legacy 4 miles
August 24, 2010- Road- 6 miles
August 20, 2010- Prospector Trail approx 4 miles. I had company today. I love having someone to ride with. It was great fun.
August 19, 2010- Legacy Parkway- 7 miles
August 17, 2010- 7 miles Legacy Parkway
August 14, Legacy Parkway, 14 miles. Good leisure kick. Working back up on my distance.
August 11, 2010- Legacy Parkway 7 miles. Great morning kick. The mornings are getting darker, this makes me sad. I love the long summer days and especially the early sun rise.
August 9, 2010- Legacy Parkway 8 miles, slow going after having been off the footbike for a while recovering from tendonitis.
July 23, 2010- Prospector Trail 3.5 Miles- Sprints today.
July 22, 2010- Legacy Parkway 6.75 miles
July 20, 2010- Legacy Parkway 5.8 miles
July 19, 2010- Legacy Parkway - 3miles
July 17, 2010- Legacy Parkway- 11.5 miles
July 3, 2010- Legacy Parkway and Farmington Creek Trail- 16.5 miles
July 1, 2010- Legacy Parkway 3 miles
June 30, 2010- Legacy Parkway 6 miles
June 27, 2010- East Canyon Resevoir road 12 miles. Lots of hills today- up and down. Great ride, beautiful day, good company(my sister) good workout.
June 24, 2010- Streets of West Bountiful 2.5 miles.
June 23, 2010- Legacy Parkway- 6 miles. Interval training today. Wow, that wears me out. Beautiful morning love watching the sun rise.
June 21, 2010- Legacy Parkway- 10 miles. Finally a good morning. Nice kick. Felt great.
June 20, 2010- Jordan River Parkway 1.75 miles- Easy fun kick with the family while out geocaching.
June 19, 2010- Highway 89 in Davis County- 3.75 Miles rode in 90 degrees in a head wind to pick up my car. Hard workout, but no really enjoyable.
June 18, 2010- Legacy Parkway 6.5 miles. Had some technical difficulties and ripped up my heel. Not what I had planned for today. Ahhhh!!!
June 17, 2010- Legacy Parkway 6.7 miles. Not feeling my best this morning, didn't push too hard.
June 15, 2010- Legacy Parkway 9 miles. Recovery kick. I actually did not get too sore from the race on Saturday. I felt a little stiff though so I just stretched out those stiff muscles and took it easy.
June 12, 2010- Utah Valley Marathon 26.2 miles. We started this race in the dark in the rain. It poured on us for the first 13-15 miles and then after that we filled our shoes with water from all of the puddles. Not the best conditions I guess you could say, but that did not matter, I was focused, I felt strong and I was determined to reach certain goals. Wow it worked I exceded my goals, and I had a great time.
June 7, 2010- Legacy Parkway 14 miles. Good Morning kick. I had a hard time waking up and getting in the right frame of mind, but once I did. Wow- I was smokin' today. Beat two of my personal best records.
June 5, 2010- Legacy Parkway and Farmington Creek Trail. 24.5 miles. This is my last long kick before the UVM next Saturday. Ready or not here it comes. I feel good, I feel like I am getting stronger. I love the warm weather the mornings are perfect now for kicking.
June 3, 2010- 15 miles- Legacy Parkway and Farmington Creek Trail. I got in a second kick again today, this time with my sister. Loved it. Had a great time.
June 3, 2010- 10.5 miles- Legacy Parkway. I got it goin' on this morning. I smoked my times today for 5k, 5 miles and 9 miles. I avearaged 15 mph on my way out and 14.5 on the way back.
June 2, 2010- Prospector Trail- 3.75 miles. I got up late this morning. I think I forgot to set my alarm before I fell into bed. 20 minutes was enough time though to get in a quick kick to start the day.
June 1, 2010- Prospector Trail and Legacy Parkway- 6 miles. Short and fast this morning
May 29, 2010- Prospector Trail, Legacy Parkway- 6.5 miles. I was not feeling very good this morning. I did finally convince myself to go for a short kick, but I did not get my long kick that I needed and wanted.
May 27, 2010- Legacy Parkway- 11.5 miles. I got in a second kick today. I got a babysitter and went out kick'n with my sister. Great ride. I like a social workout, it was nice to have company.
May 27, 2010- Legacy Parkway- 10 Miles. Pushing hard today. Got the World Championship update yesterday, only 69 days. Must work harder.
May 26, 2010- 4th North hill- 7 miles. I got a little bit further today up the hill. Wow and my legs are burn'n. Maybe next week I will give myself a little extra time and try to get to the top again. The downhill was a rush, I hit 41 mph and then I had to hit the brakes. Ya I know, I am a chicken.
May 24, 2010- Streets of West Bountiful- 6.5 miles. I had so much fun tonight. I was able to get in an unplanned ride in the evening. I don't know exactly what it was, but this ride was just so much fun. I love footbiking! It makes me feel happy!
May 20, 2010- Legacy Parkway- 8.6 Miles. Super Fast riding today. Worked on my 5k time. I think I am finally as fast as I was last fall. Sweet! The season is just getting started. Just keep kicking!
May 18, 2010- Prospector Trail- 3 miles in the rain. 1/4 mile sprints today, a personal best time for me too.
May 16, 2010- Jordan River Parkway- approx 5-6 miles. This was a fun kick with the whole extended family after our Sunday BBQ- Great training as I was carrying my 28 lb 2 year old on my back. Fun ride. Saw some wild life. Deer, Pelicans and some fox babies.
May 15, 2010- Salt Air bike Route - 23 miles. Today was a nice change of scenery and it was great to have the company of my husband early on a Saturday morning for a kick out past the Salt Air Arena and to the Great Salt Lake Marina. What a beautiful warm morning. I was loving it!!!!
May 14, 2010- Legacy Parkway- 8 miles.
May 12, 2010- Prospector Trail & Streets of West Bountiful- 4.5 Miles.
May 11, 2010- Legacy Parkway and Prospector Trail- 6.75 miles. I got in a kick this morning between rain storms. I did a few 1/4 mile sprints and then worked on my 5K time, I improved a little over last week.
May 8, 2010, Legacy Parkway- 15 miles. Great ride. working on my 5k and 10k times today. I am still trying to work back up to my times from last year and then improve from there.
May 7, 2010- Prospector Trail- 3+ miles. I only had a very short time to kick this morning and besides it was only 29 degrees. Yikes! I practiced my 1/4 mile sprints. I am trying to improve my sprint time. I believe this will also help with my endurance times.
May 6, 2010- 4th North Hill- 6.5 Miles. I started some hill training again today. I only went 1/3 of the way up the hill today. I will have to work up to this again. Hills are hard, especially this monster.
May 5, 2010- Legacy Parkway 7 miles. 32 degrees this morning. I could really go for some 40's and 50's. After all it is May not February. Glad that it is light in the morning at least. Good kick today. 5 weeks til the UVM. I've gotta push myself hard these next few weeks even if it is freezing.
April 27, 2010- Legacy Parkway 7 miles. Good 1/2 hour kick to start my day. Felt great. Too bad it is going to rain and snow the rest of the week. I'll be back at it next week.
April 24, 2010- Legacy Parkway- 15 miles. 36 degrees. It was a cold start. The first half of my kick I was averaging 12.7 mph. Once I got to the half way point, the sun hit me and warmed me up. The second half of my kick I averaged 14.1 mph. Awesome!!!!
April 20, 2010- Legacy Parkway. 4.5 Miles. I started my day with a good recovery kick. I am so excited that the daylight is back for my morning rides. I like to start my day with my workout and training instead of stressing out about how to fit it in somewhere else in my day. Now the training starts for the Utah Valley Marathon.
April 17, 2010- Salt Lake City Marathon Bike Tour Course- 25 miles. Today was an awesome kick. Better than I even hoped for. The weather was perfect. The course was fun. The company totally rocked and I got into a perfect kicking groove, my kick was faster than my usual, but I was not having a hard time maintaining as long as I kept it steady. Glad for remembering lesson on April 10th. I paced myself better today than I think I ever have. Todays race time was also a personal best, too bad it was not an official time. We just timed ourselves.
April 14, 2010- Legacy Parway 6 miles. I pushed really hard today. This was kinda a last cram kick for the Marathon. I pushed it hard, like sprint hard for the first mile and half and then I was burnt out for the rest of my kick. I mostly wanted to just get in a short kick just to keep the muscles loose for the big race, but todays kick made me remember a valuable lesson that I have had to learn over and over again when running races. Don't burn yourself so hot at the beginning that you have nothing by the end. I am not very good at pacing myself. Good luck to us on Saturday.
April 10, 2010- Legacy Parkway- 26 miles. Beautiful day. I got to kick with Chris again. My legs were feeling pretty fatigued from the 10 mile kick on Thursday and all the running. The legs need a rest so I don't blow it next Saturday.
April 8, 2010- Legacy Parkway- 10 miles. Oh it has been way too long since I have been out, especially since I am trying to get ready for the Salt Lake Marathon, but the wind was blowing 40mph and then it snowed for 3 days and then I went on vacation and then I had a funeral out of town and now finally I am back and the weather is beautiful and I only have 8 days left to train. Today I was able to kick with Chris (my husband) which was a fun treat, but also a discouraging thing as well. You see he has not been devoting the time I have to kicking and he just had a minor knee surgery 3 1/2 weeks ago and still he totally kicked my butt tonight. I was drafting him and kicking as hard as I could and at the end he said it was a slow ride for him. Ahhhhh!!!! Really? I have to put that aside and say wow that was an awesome kick and I averaged 14 mph for the first 5 miles then my average dropped to 13.4 the second 5 miles. Both of these averages are very good for me and faster than usual for me. Maybe I should kick with him more often, it will make me a stronger athlete.
March 29, 2010- Legacy Parkway- 5+ miles. Monster head wind today. The wind adds great resistance. I only had 30 minutes today to kick so I went out and pushed as hard as I could. When I was going into the wind I was lucky to hit 11 or 12 mph, but what fun it was when I turned around and kicked with the wind I hit 21.5 mph. I wish I could kick that fast all of the time.
March 27, 2010- Legacy Parway - 10 Miles. 32 degrees. I froze my little fingers off today. I have been out in colder weather and been fine, but for some reason today was painful cold on my hands. Maybe humitity or something?
March 20, 2010- Legacy Parkway- 25 miles. Temps in the 50's.(ahhhh!) So I can still go 25 miles afterall. I was worried that this would be harder after this long winter break. I didn't do too bad. I miscalculated the miles back to my house so when I got close to my house thinking I was about done I realized I still had a mile and a half left before I hit 25. Ugh, that seemed to be the hardest part of the whole ride to get through, it took a lot of mental discussion to convince myself it wasn't so bad and keep going. Great ride overall. I still need to improve my time a little in the next three weeks to do the Salt Lake City Marathon bike tour.
March 17, 2010- Legacy Parkway and the streets of my neighborhood. 12 miles- temps in the 60's. I got to go out in the afternoon today and Footbike because my husband was home to watch the kids. Thanks Chris. You have heard of runners high? Well today I definatly felt that high, but it was Footbikers "high". The weather the heart pumping, it all contributed to a great kick. I am so addicted I want to go again and again and again. After my 10 mile kick my 5 year old and I kicked around the neighborhood for a couple of miles. It is great fun to hang with him. He refuses to swich legs so we have to take rest stops because his quad muscle just starts burning. I recommend switching legs.
March 13, 2010- Legacy Parkway, 46 degrees- 20 miles. Wow! Today felt great! It has been a long time since I footbiked this many miles. I am starting to pick up speed, but I still have a lot of training to get where I need to be. I am hoping to do 25 miles in 1hour 45 minutes. I need to be able to do this in 5 weeks from now. hmmm.....
March 12, 2010- Prospector Trail, 25 degrees- 3 miles of sprints. I was very limited on time so I stayed close and tried to fit in as many sprints as I could in 20 minutes.
March 11, 2010- Legacy Parkway 27 degrees 5 miles
March 4, 2010- Legacy Parkway, 38 degrees- 10 miles. Wow, winter has taken it's toll on my footbiking. I decided to do what was my daily rider last season and oh boy! I have some work to do. It felt great to be on the footbike and I had fun, but I kept checking my brakes to see if they were rubbing and checking my tires to be sure they weren't flat. I did have a head wind on the way out, so once I turned around and headed North I felt a lot better and was able to pick up my speed. I still have some work to get back up to speed, but I was glad that it was the head wind slowing me down, I was feeling a little discouraged for a minute. I have tried this winter to stay fit by running, lift weights, doing what I call Footbike Lunges and other various exercises. This morning I woke to find a fresh snow storm which so far has laid down 3 inches in my yard. Winter isn't over, but I hope to take advantage of any spring I can when it comes around.
February 27, 2010- Streets and Trails of West Bountiful- 35 degrees- 4 miles. This is my first Kick of the year. It was cold out, but light. Thank you sun! The days are getting longer and the mornings are getting lighter. I am planning on getting in more and more kicking. I gotta start my training. We have events coming up.
November 26, 2009- Legacy Parkway 38 degrees - 10 Miles- Happy Thanksgiving! It was a great morning to be out. Blue Sky and sun and a lot of people out walking, running and biking on the parkway. I like to pass other people when I am out kicking, it makes things more interesting. I was surprised at how well I did today after not kicking for over two weeks. I was able to maintain an average of 12.6 mph over the 10 mile course. I hope to be able to grab a nice Saturday here or there to maintain my kick through the winter. My leg muscles were a bit sore after this kick. I suppose I need to work harder at keeping those muscles strong and ready for a kick so when the opportunity comes I can take it.
November 7th, 2009- Legacy Parkway and Streets of West Bountiful- 39 degrees. 15.25 miles. This morning started out as a terrible kick. I just couldn't get in a groove. I felt strong, I wasn't low on energy. What's the deal? My mind wasn't there today. Training or kicking is 90% mental. I kept trying to commit myself to push harder to keep up my speed to do something. Finally after fighting this mental battle for 11 miles. I decided to just relax and enjoy the sun, the fall leaves and stop looking at my computer and kicking myself for not doing what I thought I should be doing. my last 4 miles were a lot more enjoyable, but because I was not pushing myself I got cold and by the time I got home was frozen to the core. I am glad there is a next time because today was not my day.
November 2nd, 2009- Legacy Parkway 38 degrees. Because of the day light savings time change I was able to go on a kick this morning. I got 7 miles of kicking in the light in this morning. It is still cold, but I am glad it is not dark. I am going to try to kick as much as I can over the next few weeks before I loose all of my light again or the snowy weather kicks in.
October 31st, 2009 - Legacy Parkway and Farmington Creek- 38 degrees 16.3 miles- It was a beatiful, but chilly morning. I had an easy going kick with Brandy and we got to catch up on things. The trail was dry today which makes kicking so much easier.
October 24th, 2009- Legacy Parkway and Farmington Creek Trail- 18miles- 47 degrees. This morning was awesome. I look so forward to Saturday when I can get back out on my Footbike after spending my week lifting weights and running on the treadmill I am just dying to get outside in the fresh air and kick. The autumn leaves were beautiful, but a bit dangerous on the trail as it rained a bit last night and left a very slick path. Today I was so happy to have my husband Chris join me for my kick. I have gotton so use to kick'n with my ipod I forgot how much I love having someone to kick with. It is nice to have someone to talk to, someone to keep you going when you start to feel sluggish and just someone to start your morning with you. We met some people on the trail it was fun to stop and talk for a minute. Until next Saturday. Just Kick-It!
October 17, 2009- Legacy Parkway and Farmington Creek Trail- 18 miles- 42 degrees. Great ride today. although it was all up hill on the way out, a gradual uphill in most places so that I really didn't notice until I was headed back and was flying. I discovered this new trail and love it. It is still paved trail so I don't have to deal with traffic, but I am excited to have a change of scenery. The scenery was beautiful too with all of the Autumn colors.
October 10, 2009- Legacy Parkway 14.5 miles. 42 Degrees, blue sky. I had a nice kick today. I worked on some technique and getting my speed back up. The month of September killed my times. I also am not getting in as much kicking these days. I need to start on some cross training. I looked into plyometrics. I think I will give it a try and see how it feels.
October 7, 2009- Legacy Parkway 10 miles. I got in a day time ride today. It felt so good. 54 degrees and blue sky. This was the therapy I was needing. I felt so refreshed and cleared my mind. I wish I could have a ride like this more often.
October 2, 2009- Legacy Parkway 6 miles. 34 degrees. I think I am insane! I am almost the only one crazy enough to be out in weather that cold. I saw a group of 5 teenagers out running this morning they were wearing high school xc track jackets. I felt like my muscles could not really warm up entirely to really push it hard. I wish I had a way to go kick'n later in the day when it has warmed up a bit, cuz 34 is way too cold.
September 28, 2009- Neighborhood Streets- 2.5 miles. It was a warm morning. 75 degrees. This is the calm before the storm. It is suppose to be wet and cold the rest of the week. I've gotta keep at it. I have one more goal to meet before the winter weather sets in.
September 26, 2009- Liberty Park- John D. Hawkes 5K- 3.1 miles. Time 14:37 So today was the race. I have been so excited and working so hard and so wouldn't you know it. The night before the race I spent 4 hours puking my guts out. Yes it was bound to happen as I had been cleaning up after my two babies all week who had the stomach flu. Why couldn't it have waited just 24 more hours. Oh well. Next time.
September 25, 2009- Legacy Parkway 12.8 miles total. I did a couple of self timed 5k's this morning. My best time was 12:30 which was an average of 14.4 mph. I am hoping to do a little better tomorrow for the race. We will see.
September 23, 2009- Legcy Parkway 4.5 miles- I got to kick in the light today. I like kicking in the daylight so much better, but it felt different to go in the evening because I am use to the early morning. My self timed 3.1 mile tonight was 13:39. Chris's self timed 3.1 mile was 11:40.
September 22, 2009- Legacy Parkway 6 miles total- 43 degrees. I had a better morning still didn't reach my goal, but shaved some time off of yesterday. On a self timed 5k I was at 15:30 yesterday and 13:45 today. The goal is to be 12:00 minutes by Saturday for the race. Can I do it?
September 21, 2009- Legacy Parkway- 6 miles- 46 degrees this morning. Brrrr... that is so cold on the bare legs and the hands and the ears. I need new racing gear if I am going to be riding in this chilly weather. Only 5 more days until the 5k race. I had some great goals for this race, but after timing myself this morning I don't know if I can achieve those goals. My time this morning is not even close. Ahhhh!
September 19, 2009- Legacy Parkway -16 miles- This is my first long ride in a couple of weeks because of my stupid cold. It felt good to get in that many miles. It wasn't a fast ride though it was a social ride. Brandy came (yeah) and we had a lot of things to chat about. She is recovering from a cold too.
September 17, 2009- Legacy Parkway - 8 miles- I decided to try a bit longer kick today. ugh! I feel like this cold has set me back so far. I wish I could get rid of the snots and coughs. My new deck height didn't feel so different today. I think I am already use to it being lower, it is comfortable.
September 16, 2009- Legacy Parkway -3.8 miles- oh, so I have an upgrade to the bike. Ya- a new carbon fork and new front brake. I like it. The point of it is it is lighter for one, but more importantly the new fork drops me closer the ground. It feels good, it is comfortable to have a lower deck. I can't say at this point if it will make me any faster, but I can hope.
September 14, 2009- Legacy Parkway- 3.8 miles- I am feeling much better, but the energy is still low. After Saturday I decided I better take it easy. This kick was better today than it was on Saturday. I hate being sick and I feel like it has set me back by weeks now. Argh!
September 12, 2009- Legacy Parkway 3.8 miles- This was a leisure kick. I couldn't get up the energy to do anymore than this. I have been sick all week, but dying to get out and kick. I don't think my body is ready yet.
September 5, 2009- Dirt Roads in the Uintah Mountains, Utah. Today I rode a Trail model along some dirt roads, tried to bunny hop rocks. I am not very good at it. I can get my front tire up, but not the back. We then rode down hill through a meadow. Quite bumping, but a lot of fun.
September 4, 2009- Legacy Parkway 17.5 miles. Good ride, Good energy.
September 3, 2009- Legacy Parkway 9.5 miles. I rigged a poor lighting system to the Footbike this morning. It helped a little anyway until it was light enough to see. I felt weak this morning. I have had to many short leisure rides and days off. Gotta get back to it.
August 31, 2009- Legacy Parkway and streets of West Bountiful- 6.7 miles. Did some miles in the morning and then I rode my Footbike over to pick my car up from the mechanic.
August 28, 2009- Sun Valley Idaho Wood River Trails- We went on a marketing trip to Sun Valley this weekend and of course we had our Footbikes with us. We biked all over town on the great trail system and around the resort. This was great fun.
August 27, 2009- Legacy Parkway 6.2 miles. I need to buy some things. It is getting so dark now in the morning that I have been cutting my kicks shorter and shorter. I need light.
August 25, 2009- Total miles today 7.6 miles. I had did a timed 5 mile run in there. You see Chris went out on Saturday and pulled 19:08 on a 5 mile course. Now I had to see what I could do. ok so I have a lot of work to catch him, but I timed in at 21:18 with an avg speed of 14.0 mph. Not bad. Next time I will do better.
August 24, 2009- It was a sprint morning. I tracked out 600 meters on my street and zoomed up and down the street this morning. Did I look foolish? Maybe- Who cares. I beat my fastest sprint time today. I am now at 1:14 for a 600 meter sprint. Wahoo!
August 21, 2009- 26.2 Miles- Legacy Parkway- 60 degrees, no real headwind. Perfect conditions. I am pumped! - This morning was an awesome kick. I did my marathon in 1hr 57 min 52 sec. Average speed 13.2 mph. At about mile 7 I had a great burst of energy which lasted pretty good until mile 19 when I started feeling sluggish, I got past my mental wall by about mile 21 and really picked it up until 24.5 when I hit a real hard wall. That last 1.5 miles took everything I had and I got stopped in traffic, a complete stop at 25.75 miles, bad, bad timing. I was under 1 minute shy of my goal for the day. Dang-it! Next time.
August 19, 2009- 5 miles- Liberty Park- Kicked around the park a couple of times after a great Kicking clinic and some pointers from Moses. Good information. I have lots to work on.
August 19, 2009- 6.7 Miles- Legacy Parkway- 53 Degrees this morning- ooooooh it is getting cold. Brrrr... Good kick. Tried a new energy drink Zip Fizz. I don't think it kicked in until the last 10 minutes of the workout. I worked on my kick'n style, making things smooth and tring to maintain a constant speed. Sometimes I feel like a yo-yo. Fast and then slow and then fast and then slow. Average speed today 12 mph.
August 18, 2009- 7 Miles- Legacy Parkway- 57 degrees and darker this morning. Ahhhh- I hate to see summer coming to an end. There were fewer people out this morning too, guess the cold keeps them at home in bed. Today I worked on style and technique after a few pointers from a friend last night.
August 14, 2009- 27 Miles- Legacy Parkway- It was a beautiful morning, a bit of a head wind when going south. I got to kick with Brandy today, much fun. Chris joined us, but we did not see too much of him as he was quite a ways ahead of us. It felt good to get this many miles in. My time has been limited on the weekends so this is only my second long distance since the UVM. I was worried at how I would do. It went fine. Gotta work on my time though. I hope to get more weekend rides this fall.
August 13, 2009- 5 Miles on Rail Trail- Practice sprints worked on technique. Could not beat fastest sprint time today.
August 11, 2009- Legacy Parkway- 10 Miles- The cool dark mornings are back. It is dark at 6AM now and it was only 56 degrees when I headed out. I tied my fastest 10 mile time this morning. I had a great start, lots of energy, need more fuel though to finish stronger and beat my time.
August 10, 2009- 4.5 Miles on the new Rail Trail. Went tonight with my family on a ride. A great load training kick with a 20+ lb baby on my back. The babies absolutely Love going out on the Footbikes. Kicking with the family also proves to be good agility training with the unannouced quick stops and then speed ahead as quick as possible. I am glad I am on a Footbike it is a lot easier to follow my 4 year old this way.
August 7, 2009- Got up late this morning- 6 Miles- Kicked the Streets of West Bountiful and found a new rail trail that was just paved. Smooth Rid'n. This was a good paced kick with a couple of sprints mixed in. I am going out of town for the weekend though so again I won't get in my long distance kick.
August 5, 2009- Legacy Parkway- 10 miles with 600 meter sprints. This morning was a killer. I pushed it so hard, it felt great, exhausting, but great. I have a good baseline for my sprints. Now I just need to find a way to improve my time. Practice- practice- practice.
August 3, 2009- Legacy Parkway - 10 miles with sprints. - Today I broke my own sprint record. I was on my own bike which does not have any modifications yet. So it is me that is getting faster and not just the bike.
July 31, 2009- Streets of West Bountiful- 3 miles. Today I was tracking out the miles from my run yesterday. I am trying to do some cross training on my off days. I am doing things like running, hiking, biking, pilates, weight lifting etc.
July 29, 2009- Legacy Parkway - 10 miles with sprints. This morning I had my best sprint time yet. I was riding Christopher's bike thought and he has just modified to make it faster. So was it me or was it the bike?
July 27, 2009- Legacy Parkway- 7 miles with six- 1/2 mile sprints mixed in. This morning killed me I had no energy and felt so weak and exhausted. Don't know if it was just the day, what I did or didn't eat or if sprints really are that killer. Even Jamiroquai couldn't keep me mov'n.
July 25, 2009- 10 Miles- Legacy Parkway- A good easy kick this morning. Brandy moved away so I have had a lot or rides by myself. This morning we got in a ride together so we had a lot of catching up to do. This was a social kick.
July 24, 2009- 10 Miles- Kaysville Pedal Away Parkinson's event. This was a good course very pretty. It was a great morning and I got to ride with my sister Ruth. Good Company.
July 21, 2009- 10 Mile- Legacy Parkway- Today I raced myself. I was able to average 4.5 minute miles. This is a good place to start from here my time should only improve.
July 20, 2009- 10 Miles- Legacy Parkway- Today I did 1 mile sprints practicing a new techniqe from our coach. This was very exhausting and will take some time to perfect, but I can see the benefit of using this new kick.
July 18, 2009- 18 Miles Legacy Parkway-
July 16, 2009- 10 Miles Legacy Parkway
July 14, 2009- 10 Miles Legacy Parway
July 10, 2009- Antelope Island- 22.85 Miles. Great ride, good uphill and fun downhills (down is a little scary in the dark)
July 8, 2009- 9 Miles Legacy Parkway- Brandy came today- Yeah! We just did a good paced kick out and and back on the Legacy Parkway. I love footbiking, but I also really enjoy having someone to chat with. Besides that it is much easier to get up at 5:45 when someone will be going to workout with you.
July 6, 2009- 10 Miles- Legacy Parkway- Today was a hard day. I feel tired. I need more sleep. I was bummed that Brandy my workout buddy wasn't able to join me and I forgot my IPod so I didn't even have music to keep me company and motivated. I did more 1/2 mile sprints and tried a 1 mile sprint. Times were okay today, but I needed more energy.

Tuesday, April 28, 2009

Update on Sarah's Training

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