| Location: Haslett,MI, Member Since: Nov 19, 2019 Gender: Female Goal Type: Other Running Accomplishments: XC 5k PR: 19:09; XC 2 mile PR: 11:49
5K PR: 18:51; 10K PR: 42:04
Track-- 800 PR: 2:23; 1600 PR: 5:19; 3200 PR: 11:35, 400 PR: 1:04.3 Short-Term Running Goals:
- Run sub-18:30 in XC 5K
- Sub-2:18 in 800
- Run sub-5:10 in the 1600
- Run sub-11:15 in the 3200
- increase base mileage so I can run longer distances faster
- become mentally stronger
- continue to enjoy it
Long-Term Running Goals:
- Sub 18 XC 5k
- Sub 2:10 800
- Sub 5:00 1600
- Sub 10:50 3200
I want to make sure to not waste any opportuntities. Personal: (upcoming) 10th grader in Haslett High School |
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| Slow miles | Fast miles | Total Distance | 72.65 | 35.93 | 108.58 |
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| Slow miles | Fast miles | Total Distance | 6.20 | 0.00 | 6.20 |
| Time: 46:31
Pace:7:30
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| Slow miles | Fast miles | Total Distance | 5.75 | 0.00 | 5.75 |
| Time: 42:11
Pace: 7:20
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| Slow miles | Fast miles | Total Distance | 1.50 | 3.50 | 5.00 |
| 400 repeats w/ 1 and a half mile warmup
1:35, 1:31, 1:31, 1:29, 1:29, 1:29, 1:25, 1:23, 1:23, 1:23, 1:22, 1:22, 1:21, 1:13, 1:17
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| Slow miles | Fast miles | Total Distance | 3.06 | 0.00 | 3.06 |
| Pre-race run: 9:18 pace
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| Race: |
Bret Clements Bath Invitational (3.107 Miles) 00:19:20 | Slow miles | Fast miles | Total Distance | 1.50 | 3.11 | 4.61 |
| No competition, super hilly, good weather
~Pace: 6:21
Splits:
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| Slow miles | Fast miles | Total Distance | 6.44 | 0.00 | 6.44 |
| Time: 50:55
Pace: 7:54
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| Slow miles | Fast miles | Total Distance | 1.00 | 3.00 | 4.00 |
| Repeats w/ 1 mi warmup
1st mile: 6:01, 2nd mile: 5:59,
1st half mile: 2:29, 2nd half mile: 2:37
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| Slow miles | Fast miles | Total Distance | 3.00 | 0.00 | 3.00 |
| 6.80 miles biking~3 miles running
15.7 mph
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| Slow miles | Fast miles | Total Distance | 3.48 | 0.00 | 3.48 |
| Pre-race run
Pace: 8:21
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| Race: |
2019 MSU Spartan Invite (3.107 Miles) 00:19:23 | Slow miles | Fast miles | Total Distance | 4.50 | 3.11 | 7.61 |
| Hilly, hot, and super humid
Warm-up: 1
Clocked the time at 20:00 because I messed up finish from dehydration
Cool-down: 3.5
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| Slow miles | Fast miles | Total Distance | 2.49 | 0.00 | 2.49 |
| Post-race run
Pace: 8:43
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| Slow miles | Fast miles | Total Distance | 2.89 | 0.00 | 2.89 |
| Pre-race run
Pace: 8:36
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| Race: |
CAAC Red Jamboree #1 (3.107 Miles) 00:19:38, Place overall: 3 | Slow miles | Fast miles | Total Distance | 1.00 | 3.11 | 4.11 |
| Very hilly and hot (82), started out way to fast
Splits: 6:03, 6:44, 6:48
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| Slow miles | Fast miles | Total Distance | 5.74 | 0.00 | 5.74 |
| Post-race run
Pace: 8:49
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| Slow miles | Fast miles | Total Distance | 1.00 | 3.98 | 4.98 |
| Tempo plus hill workout
2 down tempo (6:56 pace)
6 Raby Road hill repeats
0.98 back tempo (7:12 pace)
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| Slow miles | Fast miles | Total Distance | 3.05 | 0.00 | 3.05 |
| Pre-race run
Pace: 8:36
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| Race: |
Jackson Invitational - Varsity (3.107 Miles) 00:19:53, Place overall: 4 | Slow miles | Fast miles | Total Distance | 3.97 | 3.11 | 7.08 |
| Warmup- 1 mi
Course had multiple huge hills, had little shade, and was during a heat spike (85). I fell apart mentally.
Splits: 6:00, 6:42, 6:41
Cooldown-2.97
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| Slow miles | Fast miles | Total Distance | 7.60 | 0.00 | 7.60 |
| Endurance
Pace: 8:17
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| Slow miles | Fast miles | Total Distance | 1.00 | 4.00 | 5.00 |
| Warmup-1 mile
Tempo Run
Time 14:01
Pace: 6:58
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| Slow miles | Fast miles | Total Distance | 2.33 | 0.00 | 2.33 |
| Recovery day
Pace: 8:24
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| Slow miles | Fast miles | Total Distance | 2.00 | 3.00 | 5.00 |
| 1.5 mile warm up
800 and 400 repeats on course
1/2 miles: 2:57, 2:52, 2:51
1/4 miles: 1:19, 1:17, 1:16, 1:14, 1:12, 1:09
0.5 mile cool down
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| Slow miles | Fast miles | Total Distance | 0.50 | 6.01 | 6.51 |
| 0.5 mile warmup
6 mile tempo
~Pace: 7:07
Time: 42:45
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| Slow miles | Fast miles | Total Distance | 2.65 | 0.00 | 2.65 |
| Pre-race run
~pace: 9:15
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| Slow miles | Fast miles | Total Distance | 72.65 | 35.93 | 108.58 |
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