Wednesday, February 22, 2017

Interval Running and a Race Entry Giveaway!!

Hello, hello, hello my fellow runners!

I'm happily writing this post because I just finished another interval run and I have a great race entry giveaway for you! (you can skip to the end of the post for giveaway details)

Lately I have been testing my knee a little more, although still slowly, using the walk/run method that my PT introduced to me during my rehab after my last surgery. My method is completely low intensity and focuses on increasing my run time without putting too much strain on my knee.

When I first started doing intervals I was doing one per week along the promenade because it's flat and it looked like this: run 20 seconds, walk 20 seconds, x 20

After a couple of weeks of running that interval without pain during or after, I bumped up the run time and the number of intervals: to 25 to 30 to 40 seconds x 25.

Once I was up to 30 seconds of running, I decided to try running around my neighborhood instead of just back and forth on the promenade. I picked a route that has a gradual downhill because my knee feels funny just walking downhill. I recruited mrC to go with me and we ran a nice easy interval loop together.

Today I added another run day to my schedule. I'm going to see how my knee feels doing two interval runs per week.

It's been so awesome getting out, even if just making little adjustments to the same loop, to see where I live and share #whereIrun with you.

I even had a sunrise run!

It's a far cry from the half marathons I used to run, but I AM RUNNING. That is the most important thing to me right now. And I can follow all my running friends who are running races.

Speaking of races, the good people from the Utah Valley Marathon reached out to me about running their famously scenic race in June.

I would love to run this race for a number of reasons:
1. The Utah Valley Marathon was named a TOP 10 race in America by Runner's World in 2014
2. They are giving out a nice race jacket instead of a shirt in 2017 due to this being the 10 year anniversary
3. It's a super fast downhill course ---> for all you BQ chasers!
4. They have very large race medals

I can't run in any of their events because a) my knee - no more long distance for me and b) I live in Hong Kong now. But they did say that I could share two free race entries with my Running Escapades friends!

There will be TWO WINNERS. Each winner will receive a promo code for a free entry in the 2017 Utah Valley Marathon event of his/her choice. Winners will be randomly selected on March 3, 2017.

To enter the giveaway, all you have to do is leave a comment telling me WHY you want to #runuv (run Utah Valley). 

For extra chances, leave a comment telling me if you shared this post. If you shared more than once, tell me that too.

Did I mention that they have A LOT of events besides the marathon? Run with your kids or run with your dog! Check out the race website for all the details.


  1. Hey Amy! I would love to run this course! I started running at the beginning of last year and I have gained up the courage, and stupidity, to attempt a full marathon. I have been told this one is the best marathon race in the state! I hope to win this so I can do my first full marathon. Thanks

    1. Congratulations Cody! Looks like you are going to run your first marathon! Please email me at for your prize!

  2. Hey Amy! I would love to run this! Being in UT and just starting out as a runner I'd really like to do this one! I've found that running is my time and as a mother of three it's certainly needed!! And having a race to look forward to definitely helps my motivation!! Thanks for the opportunity!!

    1. Congratulations Tashina! Looks like you are going to run Utah Valley! Please email me at for your prize!

    2. Oh my heck!!! Thank you so much!!!!

  3. Hey Amy, so nice to see you recovering and making progress! I'd love to run this marathon. I've never been to Utah and never had the confidence to run a destination race. I'm recovering from a severe case of ITBS which cost me my half and full marathon recently (lots of tears). I'm finally looking at races again. It's a destination my husband and I would love to visit together!

    1. I'm sorry you didn't win, but you can use promo code re15 for 15% off any race distance. Thank you for entering.


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