Closing the Gap

May 27, 2020

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Member Since:

Dec 28, 2009



Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

  • Boston '08,
  • #3 woman in '09 Columbia River Gorge 1/2 marathon (1:33),
  • #1 woman in'09 Death Valley Marathon (3:24)
See all results on athlinks

Short-Term Running Goals:

Carve 10 minutes off my PR for the next 4 marathons, qualify for the Trials.

Long-Term Running Goals:

Always be a winner in my age division; help hundreds of other runners accomplish their goals through my coaching.


Married, 4 kids.  I'm an RN who now works as a personal trainer (NASM) and running coach (RRCA).

Trainer Cara Esau

Favorite Blogs:

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A few of us from my work and gym were supposed to race up our big, scary 1.5 mile long hill today, but they all ended up bailing out.  I think they were afraid!!  ;-)  


So, instead, I started out this great day with a 1.5 hr long leg workout--squats, thrusters, lunges with leaps from a step, a combo step up/lunge back thing, frontal plane kicks, frontal plane ballet lifts, clean and jerk, one-leg squats with a side kick, split squats, bridge, and a bunch of other crazy fun things.


Then I ran 7 miles.  I started out with a nice, easy pace, as I've been doing lately.  But then I decided that even though I'm not training, I should at least do some fartlek intervals.  That was really fun, although of course, it was very challenging.  I was really spent, but in a good way, by the time I was done running and working out this AM.


Splits:  9:03, 8:00, 8:35, 8:47, 8:17, 8:34, 7:33


From Burt on Tue, Jan 12, 2010 at 18:57:51 from

It's always fun when fartleks are involved. I just like saying that. Fartlek.

From Coach Cara on Tue, Jan 12, 2010 at 19:14:42 from

I know, who thought up that word anyway? I'm sure it was a boy. Here's another one: Burpee. That was a boy too. I have boys, so I know these things.

From allie on Tue, Jan 12, 2010 at 19:42:51 from

the best workout in the world consists of fartleks, burpees and gassers. nice running today.

From Paul on Tue, Jan 12, 2010 at 19:43:33 from

Fartlek is a Swedish word, means "speed play"

From Coach Cara on Tue, Jan 12, 2010 at 19:52:23 from

I know those origins, but it's still fun to make fun of it. :-)

From Burt on Tue, Jan 12, 2010 at 19:52:51 from

New Del Sol maps were posted today Paul. Thanks.

From baldnspicy on Wed, Jan 13, 2010 at 16:33:01 from

Dang! I was sooo looking forward to hearing how you kicked bad-boy butt! Guess they weren't going to video that anyways, right? It's only fun to video when you beat the girls rather than getting seriously chick'd up a hill. ;-)

From Coach Cara on Wed, Jan 13, 2010 at 17:08:59 from

Well, Wes, for the sake of your satisfaction, then, I'll tell you about when I "seriously chick'd" a workout buddy up that very hill. He was a very strong athlete and an amazing sprinter. We got to Weir Rd, and I began my slow jog. He dashed off with his powerful sprint. I think we'd gotten less that 1/4 mile up when he suddenly stopped and turned around. By that point, I was already right behind him with my slow, steady run. He just looked at me as if to say, "This is really a joke--right? There's no way to get up that hill." I smiled and said, "Don't stop, we still have a long way to go."

He walked the rest of the way up. I ran up, back to where he was still walking and shaking his head, and then I kinda pushed him the rest of the way.

It was pretty funny, but just one of those times when pacing is key!

I've run up that hill with various friends many times, and I've always been first except ONCE. That time I'd eaten out at a wonderful restaurant the night before--I'd eaten WAY too much,and I woke up that morning feeling SO sick! But I went to Weir RD anyway, since I'd organized the group. One of the guys beat me that time, but at least I still beat the rest.

I mean, it's not that I'm competitive, you understand. ;-)

From Burt on Wed, Jan 13, 2010 at 17:18:05 from

You should have pushed him down the hill and watched him roll right after calling him a wuss.

From Coach Cara on Wed, Jan 13, 2010 at 17:21:25 from

Yeah, Burt. ;-)

Inwardly, I was thinking "woo-hoo!" but outwardly, I said, "Well, you're a sprinter, you can beat me at track any day."

From Coach Cara on Wed, Jan 13, 2010 at 17:22:29 from

I'm too much of a wuss to ever feel like I made someone feel bad!!

From baldnspicy on Wed, Jan 13, 2010 at 22:53:17 from

Your sprinter friend probably got wind of the challenge, called Tri-D and told Da Boyz the story. We all know who would have won, so it really doesn't matter. ;-)

Speaking of pushing people down, I used to call my boss "Slinky" (behind his back, of course) because I hated him. You've heard the quote "Some people are like Slinkies - not really good for anything, but you still can't help but laugh when you see them tumble down the stairs." I think I still have a picture of a Slinky on my wall at work. Boss is long gone though...

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