cheryl

We met with Air Darkhorse at Alta High and ran a warm-up for about 15 minutes, and then ran a continuous run where we did two minutes fast, two minutes recovery. It was raining slightly when we got there, and then cleared up and it was a nice morning to run. I liked that we got in a lot of hills. Ever since I started heeding Steve's and Sasha's advice to just run easy miles, running has been a lot better; I don't feel a need to kill myself on every run. So today was very pleasant and nice to be out running with my friends. Michelle's GPS said we did about 7.2 miles. Sasha--are you happy I'm no longer a lurker?

PM-Ran a VERY easy 30 minute run on my treadmill; pace was between 11 and 12 minute miles.  Made 10 miles for the day

Ran with the group today.  At least, that was the intention.  We met at 5:30 at the River Front park and ran for about 20 minutes, then started the real workout.  Realized my legs were tight and achy and just did not feel like I could do the workout, which included hills.  So Debbie, Kris and I just decided to run easy, so we took off and ran to 9800 So. and then got on the parkway trail and ran there and up into the Parkway Palisades neighborhoods until we got in our mileage.  Felt bad about leaving our fun group, but didn't have it today.  Ran easy and flat, which was nice.  Looks like Peggy had a good workout for the others.  Probably need to take it easy this week so I feel good on Saturday for Ogden.

Then after getting the kids to school I went to yoga class at the So. Jordan Rec Center.  My difficulty in doing many of the poses shows I have very tight hips and hamstrings.  That is most likely the cause of many of my running issues.  Will work on more flexibility!

Since I've felt fatigued the past couple of days, just decided to take it easy today.  I ran 3 miles and threw in some faster one minute runs during the workout.  Did 15 of them.  My legs felt a little better today, maybe the yoga yesterday helped.

Met with our So. Jordan group today up in Daybreak and ran 6 miles.  Was a nice workout because we got both uphills and downhills.  Tried to keep things at half-marathon pace.  Then I went to yoga class after and really enjoyed the stretching.

Well, Becky and I did this same marathon relay last year in 3:27, and this year it was 3:36, and it wasn't Becky who was slower.  I was 9 minutes slower than last year; I chalk it up to hip/hamstring/piriformis issues that I've struggled with for the past few months.  Oh well, it was good to get the mileage in.  Overall, I tried to keep the pace from getting too uncomfortable.  Peggy was nice enough to run me in the last I think 3 miles--everything was kind of hazy there at the end, and it was nice to have her there to talk to and to keep my mind off the misery.  The others from the blog and my running group did really well.  Cheris and Julie were both well under 4 hours, PR's for both of them, so fantastic job ladies!!  Peggy ran a great half marathon and then ran several more miles, so it was a great day for her too.

  So I ran the Painter's half in January in 1:44, the Moab half in March in 1:47, the Salt Lake half in April in almost 1:56, and this half in 1:51:40, so for the first time this year I haven't gotten slower in a half marathon; I'm hoping that means I'm on the road to recovery.  We'll see.  Congratulations to all the other bloggers for some great races; it was fun to see all the fast running blog singlets go by at the lead of the marathon when I was waiting at the half way point.  Sasha, do you ever acknowledge the people cheering you on or are you in a zone?  I thought for sure you would finish 3rd when I saw you, so congratulations on finishing 2nd.  After the race I went to BYU for several hours to watch my son run in the state track meet, so I saw lots of running today.   What a great day!!

We met with coach Steve at Alta High and he had planned a track workout, but because some of us were still recovering from Ogden we decided to postpone the track work until next week and just run easy on the streets today.  I like the streets around Alta because there is both uphill and downhill work.  We don't get as much of that around Bingham high where we run a lot.  It was a fun run and we picked Steve's brain about various running things such as correct running pace and better recovery and nutrition.  Thanks Steve for all your insights.  I went out and bought chocolate milk after so I would have a better recovery drink;  we'll see if being more diligent about recovery will help my legs feel better this week.

Met with the group today at Bingham high and we ran along the canal road and then into a neighborhood for slightly faster running--but not too fast, Steve.  Once again I kind of died during the run so cut it short and left about 6:30.  Then went to yoga class at 8:45; I'm still very tight, especially on my left side.  I think once I get a bit more flexibility there my running will improve--at least that's the hope.  I also did a little pool running to make up for cutting the street running short.  I haven't included that in the mileage because I'm not quite sure how to do that.

I needed a rest day so all I got in was 3 miles.  This doesn't help my mileage total, but it's all I felt I could do today.  I did ride my stationary bike for 30 minutes also.

I warmed up on my treadmill and figure I got in about 1/2 mile, then I met with our So. Jordan group at 6:00am and we ran a couple of 2 mile repeats--actually they were both slightly over 2 miles, so I think I got in 5 today.  The first 2 miles was 16:45 and the second was just about 16 minutes even.

Up early again to meet Peggy and Debbie at the Rec Center and then we ran 5 miles, mainly on the canal road.  It was a little faster than I would have run on my own on an easy day, but overall it was ok and it was fun to talk to them.

I ran an hour today, with one of the 30 minutes on my treadmill where I did fast minutes and the other 30 minutes on the canal road where the wind was blowing and my ipod wasn't working right (somehow it got on some repeat function so I had to listen to the same song over and over and over...) so that wasn't too pleasant.  My miles weren't great this week but I think my legs are slowly feeling better, so the plan for next week is to run more.

The day to meet with Steve and the group.  The surprise was that it was raining this morning, I wasn't expecting that.  We (Peggy, Cheris, Kris and Michelle) drove up to Alta High and discussed with Steve whether we wanted to run in the rain.  Finally Lisa showed up and said let's do it, so we were off.  I like those streets around Alta, felt we got in a good workout.  Lots of hilly streets.  We were plently wet when we finished, but overall it was fun.

Met with the So. Jordan group at 5:30 and we ran an easy 25 minutes, which I figure was around 2.5 miles.  Then we regrouped and ran 6.5 miles.  I pretty much told everyone to run the pace they felt was best.  I ran with Lynette the entire way and could carry on a conversation even though at times I didn't really want to talk.  So I didn't  think I was running too fast and wasn't checking my time throughout the run and was surprised to see I ran the distance in 54:42, which is around 8:25 per mile.  Could I have maintained that pace for an entire marathon?  No, not right now, but I was glad that 8:25 pace didn't seem overly difficult.  However, just now reading Sasha's comment on Peggy's blog that she shouldn't run over 9 minutes per mile makes me think I maybe ran this too fast; if she should be 9 minute miles, I should be closer to 10 min./mile. Anyway, it's hard to slow down when we feel good running a faster pace.   Plus, time was limited and if we had slowed down we wouldn't have gotten in as many miles.  What to do?

Met with Debbie at 6:30 and we ran for an hour, mainly along the canal road.  We did do some barefoot grass running also, that was kind of fun.  Tried to keep the run very easy and relaxed.  It was a great morning to run.

Met with the So. Jordan group at 5:30.  We did a slow warm-up of approximately 2.7 miles, and then we went into our regular workout.  We ran from 3200 W. up 9800 So. to Glenmoor, up the Glenmoor golf course road twice, and back.  That was about 5.8 miles.  I kept the pace moderately easy.  I could carry on a complicated conversation if I wanted.  We decided we don't talk about anything too complicated when we run.  There were only women today, no men, which is somewhat unuual for us.  It was a nice morning to run.  I then went to yoga class and enjoyed the stretching, and when we got out it was very windy and now it's rainy.  I'm glad the morning run was nice.

Met with Peggy and Debbie at 6:00 at the Rec Center and we ran for an hour along the canal roads.  Kept the pace easy; nice morning, nice conversation, nice run.  It makes a difference running with others.  Usually on my own I'm constantly looking at my watch and just hoping the time will pass fast and spending a lot of time talking myself into completing the run.  Today I barely noticed the time and it seemed like the hour went fast.

Today was an interesting running day.  I first got on my treadmill around 6:30 and ran a warm-up with some fast sprints intermixed.  That was about 2 miles.  Then I went to run a 5K that a young man working on his Eagle project was sponsoring.  It was down on the Jordan Parkway trail by 106th So.  My time was 24:39, not a great time, in fact my slowest 5k in a long time, but I was happy with it because when I went in I thought anything in the 24's and I'd be happy.   The last few times we've done practice 5ks I've been in the 26 minute range. At the turn-around I was about 13 minutes, so I thought the best I'd do would be in the 25's.  I guess I picked it up the 2nd half to finish where I did.  Then I ran another 6 miles, slowly, with Debbie, Peggy (who won the women's portion of the 5k) and Alan.  Almost hit 50 miles this week, not quite, but I was happy with the week because I put in a lot more miles than I think I ever have before and it really wasn't that hard.  Running slowly and with the group makes a difference.

We met at Riverton High to do our workout with Steve.  He had us warm-up, and then we ran a 200 with a 600 recovery, then a 1600 with an 800 recovery, and then we repeated that for 3 repetitions total.  My first two 1600 times were right about 8 minutes, and then my third was 7:22.  Probably a little too fast but I was glad I could hit that time.  It's been a while since I've run a 1600 or a mile that fast, so it tells me my recovery is progressing.  Those there were Peggy, Debbie, Cheris and Michelle.

We met with our So. Jordan group today at Bingham High and ran an easy warm-up of about 2.5 miles.  Then we went into the main workout of doing a similar run to last week, about 6.5 miles, except the opposite direction of what we did last week.  I ran a little slower this time, probably close to 9 minute miles.  I felt a little fatigued, but basically ok.  Then it was yoga class at the Rec Center, I think I need more stretching.

I needed a sleep-in day today, so I didn't get up early to run.  Then when I saw it raining at 10am I wished I had gotten up early.  Managed to get in two 30-minute runs working around the rain.  I ran easy and tried to practice better form that Steve told about, running more on the toes and lifting the knees.  They were enjoyable workouts, except I started out in a jacket, hat and gloves and thought, this is June in Utah, what is wrong with this picture?  Must be global warming.

I came home from today's run singing that well known show tune "Running in the Rain."  We met with our group at 5:30am and ran an easy probably 2.5 mile warm-up.  Then for the main workout we ran about 6.5 miles on some hilly terrain in the Parkway Palisades area.  It rained the entire time and I really wished I had gloves.  I could barely turn the key to start my car at the end because my hands were so numb.  As far as the workout goes, I ran easy to moderate.  It was enjoyable; I never thought I'd say that after a Parkway Palisades run.  I then went to yoga class and enjoyed the stretching, as always. 

I had an early wedding to get to this morning, so I had to run a little earlier than I wanted to.  I left my house about 5:45 and ran to the SJ Rec Center to meet Peggy, Debbie and Alan.  From there we ran on the canal road.  I had to leave early to get ready for the wedding, so I just ran home.  Total running time was 55 minutes, and I'm figuring that was about 5 miles.

Some in the group had planned to run up Butterfield Canyon today to help prepare us for the WBR.   Eric, Debbie, Alan, Greg and I drove up at 6:30 and met Cheris and Michelle who had already been up and down once.  We all took off together.  Cheris, Michelle and I turned around at mile 3 and ran back down, the others kept going up.  At the bottom Cheris and Michelle left, then I ran back up to meet the others.  I made it about 1.5 miles before seeing them, then ran down.  So I figure I got in at least 9 miles.  We saw the sole sisters group just starting as we were finishing.  It felt good to be done.

Met with some of the group at 5:45 and ran about 8 miles up to Glenmoor and back.  We advertised it as an easy run, but for me it was more of a moderate effort--not easy, not hard.  The pace was probably about 9:15 per mile.  It was a nice morning to run.

I could tell this was going to be a tough day when I tried to warm-up on my treadmill and I quit after about 3 minutes.  Usually I'm able to get in a pretty good warm-up, most times I don't want to stop the warm-up, but today that wasn't the case.  I then met our group at Bingham at 5:30am and we ran easy for about 2 miles, then we went to the one street close by that has a hill and ran around there.  Peggy had a fast and slow option for us, for me it was no choice; I was going slow today.  Dragged myself thru about 5 miles, then done.  These early mornings may be catching up with me.  I went to yoga class and dragged thru that too, just did not have my usual enthusiasm for the fun poses.  Oh well, if Big Brown can have one of those days, so can I!  Tomorrow will (hopefully) be a better day.

Treadmill day.  I know some people call it the "dreadmill" but for some strange reason I like occasionally running on a treadmill.  Today I did two miles easy, then two miles where I threw in some faster one minute intervals.  Felt much better today, I was happy with the workout.  Went to the chiropractor today also, trying to get that piriformis muscle loosened up.

Busy night last night, my kids were preparing for youth conference and had friends over late, I guess the night before party, so I slept a bit fitfully.  I therefore did not get up early for my group, missed the 5:30 run but met them at the church on 3200 W. and 102So. at 6am.   We ran just under 7 miles; I ran with Kris and Lynette and tried to keep the pace fairly easy because of our second run tonight with Steve.  Of course, I always run a bit faster than I probably should.  One of these days I'm going to run a truly easy run; hopefully tomorrow!

PM--We (Michelle, Cheris and I) met with Steve at Alta High at 7:00 and we ran up I guess it's called Bell Canyon road.  It was very pretty.  We did 4 miles up and then down, throwing in a few faster surges along the way.  It was fun.  If we do something like that regularly, we'll be well prepared for St. George.

I was a little afraid to run today because of the big day yesterday.  I don't know, I just have this fear of injuries.  So I power walked for 30 minutes on the treadmill.  I felt it was a good workout, but should I have run very easily instead?  Not sure what to do in this situation.

I have not had a truly easy day of running in a long time, so I decided today would be the day.  I was going to run slow, slow, slow, I didn't care what the pace was.  So I started out on the canal road slow, slow, slow I felt, but would find myself speeding up periodically, so I just worked on slowing myself down.  The goal today was to run for two hours.  After the first hour, I took my shoes off and ran barefoot in the grass (sounds like a movie title) in the fields by Bingham for about 30 minutes.  Now let me tell you, that was fun!   It even felt liberating, so liberating that I felt like joining NOW (I was going to say I felt like burning something, but didn't know if that was appropriate.)  I felt like I could go really fast on the grass.  Watch out, BBK group, I know what I'll be planning for you soon.  After that, I put my shoes back on and finished the run on the canal road.  I'm not sure how far I went, but I'll estimate that I averaged 5.5 mph, so I'll put down 11 miles. 

We had decided to just run easy this morning because of  Steve's group tonight.   So met at 6:30am at the Jr. Parkway Trail at 9800 So.  Debbie, Michelle and Alan were the others there.  We just ran nice and easy along the trail.  I was practicing being less of a heel striker and more of a running on the toes, picking up the knees runner.  It seemed to help, I felt a lot less stress in my hamstrings and the run was definitely more enjoyable than usual.  I got out my book on Chi Running afterwards, seeing what tips I could glean from that.  I think that is the perfect way you should run, it's just a matter of learning how to do it correctly.   Any Chi Runners out there?

And then this evening we met with Steve at Riverton High and ran some 1000's.   I kept my times and then erased them accidentally, but I think they were 4:31, 4:41, and then 4:34.  We did a 400 and I remember my time on that was 1:47.  I checked my running journal from last year and last August I ran 1000's at one of our workouts in 4:07, 4:05 and 3:56.  So obviously I've lost a lot since last year.  I'm not quite sure why, but I hope to get it back.  We'll see.  Besides the heat, it was a fun workout.  We talked with Steve after about various running things and that was fun.  I could tell you his max heartrate, but I won't.

Because of the workout last evening, I did not want to meet with the group at 5:30am.  Made it at 6:00am and we ran a basically continuous run around the neighborhood just south of the high school, to Canterwood and Rustic Rds., back to the neighborhoods and then back to the high school.  Steve told us to run easy today but I found myself running just a little faster than I probably should  have run.  Oh well, we can't be perfect all the time.  Later on I put in some faster strides on the treadmill (16).  That was fun.

Met with Alan, Debbie, and Peggy  and we ran along the canal road for about an hour (1:02 to be exact by my watch.)  That was 6 miles according to Alan's GPS.  It was a comfortable pace, but I could have run slower and been more comfortable.  Bothers me somewhat that 10 minute miles doesn't seem super comfortable.  And I'm hoping to run 8 minute miles in the marathon...Hmmm....  Anyway, my legs were feeling kind of stale so I went to the pool later on and pool ran, hoping that would revive them.  I'm not sure yet if it worked.  I "ran" for 30 minutes, but I'm not logging any of that as mileage. 

Well, my legs, specifically my calves, were sore this morning, so I skipped my group run, thinking it was better to rest my legs for the WBR.  I did go to the gym and pool run for an hour, which was very enjoyable.  I've decided I'll convert my pool running into 15 minute miles, so that's how I came up with 4 miles.  If anyone else thinks I should do it differently, let me know.  Hopefully I'll feel strong and well for the relay.

I ran the Wasatch Back Relay with my Bingham Glute Kicker group.  I was the lead-off runner in van 2, so my first leg began about 3:15 in Liberty.   A guy passed me right off the bat, but I eventually passed him back.  I passed several other people who looked to be mainly recreational runners.  I ran that leg in 32:32, so if it was really 4 miles, I was happy with the time.

My second leg began about 11:00pm when I took the hand-off in East Canyon.   This leg was rated moderate, but I felt it was pretty difficult with a lot of uphill.  It was dark so I couldn't really tell that well, but it felt very uphill.  Two guys passed me during that leg.  My time for 3.9 miles was almost 40 minutes.

After everyone was done, we went to the middle school in Heber to spend a few hours.  I had a great shower, then probably slept for just over an hour.  I took the next handoff about 7:45am.  And then the big event of this relay happened.  I knew Sasha's team was starting at 5:00pm (our team started at 9:20am), and as much as I couldn't believe a team that started over 7.5 hours behind us would beat us, I knew we would eventually be passed by a Fast Running Blog runner.  So out of 12 people on our team, I was the lucky one who got passed by Sasha's team.  I felt so proud!  He was very friendly and we exchanged a few words, then he was off, a speck in the distance.  I finished that leg in 34:05; it was 4.1miles.  So I was done with my running early and got to watch my teammates run their legs and got to enjoy Ragnar from the van.  We finished in 26:50:10, with an 8:53 per mile average.  I thought finishing under a 9 minute mile pace was a great accomplishment.  Good job team!!

Met with some of the group at Cheris' house and we ran about 8 miles.  I said I was going to take it easy but ended up running faster than I probably should have, coming off of the WBR.  I need a recovery run from my recovery rn.

Met with our BBK group at 5:30 and we ran easy around the So. Jordan park area for about 25 minutes.  Then we kind of broke up; most ran our SJ 5K route, and Alan and I ran barefoot in the grass park.  Wanted to try some barefoot running and it was fun, except our feet got cold after about 15 minutes.  Then we met up with the rest of the group and ran around Canterwood and Rustic Roads for about 34 minutes.  Felt pretty good today.

I ran on the treadmill for about four miles, throwing in some fast one minutes along the way.   It was a lot of fun.

We met at the church by 9700 So. and 2200 W. and ran thru the neighborhood west of there for our warm-up.  Then we ran about a 6 mile tempo run, starting running downhill down 9800 So. to the Parkway Trail, south until 106th So., up there until 1000W., then back up 9800.  I ran with Nancy's daughter Christine, a young fast gal.  I wasn't sure who was setting the pace, but I seemed to be breathing harder than she was.  I was glad I was able to run a good pace, but I think I would have enjoyed the run more if I had run just a tad bit slower. Overall I felt it was a good workout.

Easy day of cross-training because my legs were a little sore and I thought it best to lay off the running, plus I wanted to be somewhat fresh for Saturday.  So today I rode my bike for about 45 minutes and then pool ran for about 45 minutes.  I'm listing it as 4 miles because that seems fair.

We met with Steve this morning at 6am at Alta High and ran south until the Draper trail and then kept on that until the road that leads up to Suncrest, I believe (maybe I'm wrong about that, it was a big hilly road anyway, maybe called Travers Ridge.)  Then we turned around and ran easy until about 126th So., then picked it up.  I thought it was good to finish a long run strong instead of the other way around.  It was a fun workout, I'm sure more than I would have done on my own, and more fun than on my own.  With Cheris, Michelle, Debbie, Alan and Steve, you're bound to have some interesting conversations.

Some of us from the group met at Michelle's house at 5:45 and ran 8 miles.  Those there:  Julie, Cheris, Peggy, Debbie, Lisa, Nancy, Aaron and his friend Siddaharta (I guess that's his real name, that's what he told us. He goes by Buck also.)  And of course Michelle was there.  We split up pretty early and I ended up running (or trying to run) with Peggy and the guys.  I kept thinking I shouldn't be running Peggy's pace, it's too fast, but I couldn't help but try.  I'm sorry, I guess Steve's right, I just try to push it on every run when it would be better to take things a little slower.  Anyway, they gradually pulled away from me, but I was able to keep them in sight.  We ran by Peggy's house to see her new sod; it looked really good.  Peggy was nice enough to slow down and run with me the last two miles or so.  Total time for the run was 1:13:04; we did stop for a light for at least a minute it seemed, so maybe total running time was really 1:12, which I would be very happy with.  Great morning to run!

Today was not a great day.  I met with our Bingham group at 5:30 and we started by running a 25 minute warm-up that felt too hard the entire way.  The pace was probably about 9:30.  Then Peggy had us do some speed where we ran half mile repeats.  I just didn't have it today, I really struggled.   Makes me wonder whether I ran too fast yesterday and was feeling it today, because I did push the pace a little yesterday, averaging 9 minute miles when Steve told me I should be closer to 10 minute miles on my easy days.   Or was it a recovery issue, maybe I didn't recover fully yesterday.  I want to be able to run well on most days, I don't want to feel trashed, so maybe I need to make my easy days even easier.

Today was my treadmill day.  I first did about a 10 minute warm-up of walking/slow running.  Then I did about 15 fast one minute sprints and one minute recoveries.   The "sprints" weren't overly fast, but faster than I usually run.  Then I ran a 5K on the treadmill in about 22 minutes, with the treadmill set on a decline, so I did get some help with running slightly downhill.  I used to do these 5K runs a lot when I set my St. George PR last year, then I struggled with some injuries early this year and seemed to really slow down, so with my advancing age, entering that time of life (you know what I mean), I almost believed I would never run a 5K on the treadmill that fast again.  So needless to say I was quite happy with the effort today.  Isn't running great, you can feel great all day after a good run (of course, if it's a bad run you try not to have it ruin your day.)

We met at the River Front park by the East pavilion.   The plan was to take it easy because of races tomorrow.  Once again, I struggled.  I'm thinking now my main problem  is I'm too tight in the hamstrings, hips, glutes and back area, and that makes it hard for my legs to stride out well.  I'm spending too much energy fighting the tightness. So once again, I will make stretching a HIGH priority.  Check back to see if this works.

This year started out promising, I hit PR's at all the Salt Lake Track Club Winter Series races in January and February, and then for some reason I got lax on the stretching and by late March I got hit by some serious sciatica/piriformis issues that really slowed me down.  Since then I have consistently hit PW's, the slowest 5K and half marathons since 2003.  So I knew today would be a PW in the 10K and seriously debated whether I even wanted to run it and have to see the awful truth.  But I decided why not, a race would probably be good for me.

So yesterday I stretched and stretched A LOT, trying to get things to loosen up.  I had been really tight in my run yesterday and wondered if I could possibly get things better for today.  I think I figured out I need to do more hip exercises for flexibility so that's what I concentrated on.  Josse told me the pigeon was a good yoga stretch, so I've incorporated that into my routine.  Last night I went out with my dog to see how I felt and ran a little and felt pretty good, so I was more confident for today.

So I definitely felt quite a bit looser during the race, which was a good sign.  My time was a PW (in the last five or six years) but just the fact that I felt better left me somewhat encouraged.

Our Bingham running group did well, several placed high in the race.  Peggy won for the women, Lynette was 3rd, Jessie 4th, Michelle, Julie and Cheris did great, Debbie won her age group, I think Nancy M. did also.  Hope I didn't forget any of the women.  The men I won't mention, too many to mention.  Now our coach STEVE ASHBAKER won the race overall.  Yea Steve!!  So I'm glad I did it, it was fun.  I warmed up before hand and then cooled down, so that's where the extra mileage came from.

We (speaking of  me, Debbie, Cheris, and Michelle) met with Steve today at the Jr. Parkway Trail at 126th So.  The idea was to run a recovery run after yesterday's race.  Right when we started running I felt like the pace was too fast and it wasn't true recovery, but hey, we were in a group and I wasn't going to be the one to tell them to slow down, so I just plugged away, trying to keep up.  Eventually things got easier as I warmed up into the run.  Steve talked to me about why I'm struggling with running right now, he thinks my hips are weak and I spend too much contact time on the ground, my cadence isn't fast enough, I don't pick up my knees enough, I shuffle too much, I look tight, I look weak, I slouch too much... but besides that my form is ok.  So I guess I have a lot to work on.  He suggested doing fast uphill sprints to help with strength and knee lift.  He also suggested doing squats and other strengthening exercises.   So all that was very informative.  Right when we had about done 10 miles, we passed Julie and a different Michelle and they said they were going 13 miles, so I was afraid everyone would want to go 13 also, but we stopped at 10.  That was just enough for me.  We talked for a while as we stretched, and of course the conversation was interesting as always. 

Met with some of the group at the church at 9700 So. & 2200 W. and we ran our 8 mile Glenmoor Route, which is 4 miles up a steady incline and then obviously 4 miles back down.  I once again probably ran a little too fast, but wanted to keep up.  It took 1:13:26 for the run.  I felt a little less tight today, although there is still something going on in my glutes.  Will it ever end?  I'm going to really work on strengthening and stretching that area.

I met with the group at Bingham High at 5:30 and we ran easy for about 25 minutes.  Then we regrouped and did a neighborhood run of about 6.5 miles.  I  started out with a new woman and was talking to her and the main group took off.  I tried to catch them after a few minutes and spent the entire workout trying to catch them but never did.  It took me about 57 minutes to run the distance.  The good news is I did not feel as tight as I was feeling last week.  I keep thinking I've figured out what my main problem is.  Now I think it's weak glutes and that's why my piriformis is bothering me.   I've been stretching but not really working on strengthening.  Now I'm going to add strengthening into my repetoire and see if that's the magic key.  I did go to yoga class after and that felt pretty good.

I ran about 3 miles on the canal road working on faster leg turnover; then later I got on the treadmill and put in some more miles.

I met with the BBK group and we ran the Riverton 10K route again.  Along the way a little black lab puppy started following us and it ran with us for probably at least a mile before it got distracted by another dog and ran after it.  Where it started running with us there weren't many houses around, where it stopped following us was in a neighborhood.   I hope somebody sees it and takes care of it.  I felt a little bad about abandoning it, but what can you do?  We put in about 9 miles.  Later on, after stretching, I just felt like running again, so I put in a little over 3 miles on the treadmill.  Today was one of those days where I just had a lot of energy so I decided to take advantage of it and get in some more miles.  Probably tomorrow I'll pay for it and be really tired, but tomorrow is supposed to be an easy day, so I'll take it real easy.

I ran for 60 minutes on and around the canal roads, working on leg turnover.  It was an enjoyable run.

PM--took Schneider the schnauzer this evening and ran an easy 30 minutes on the canal road.  I'll say that was 2.5 miles

I just read Michelle L.'s blog where she said she did 80 miles this week for the first time.  This must be a week for firsts because I hit 50 miles for the first time, and Michelle Margetts from my running group also hit 50 for the first time.  So hurray for all of us!!  Though as Sasha says, mileage isn't what really matters, what matters is how you perform in a race, but hopefully this mileage will translate into better racing.

I met at the Riverton track at 6:00am with Cheris, Michelle and Debbie.  Steve had a baby-sitting issue and couldn't be with us, but he told me the workout he wanted us to run.  We warmed up for two miles on 2700 West, and then did about 3 laps of speed changes before we hit the meat of  the workout.  We ran 6 800's, with the idea to get progressively faster.  My times were:  ?, I had a watch problem; 4:06; 4:03; 3:54; 3:44; and 3:26.  At least I think those are the times.  I'm going from memory because I stupidly deleted things before writing them down.  I know the last one is correct and the others I'm pretty sure are accurate.  I was happy to hit a 3:26.  We then finished up with 6 100 meter sprints.  I felt aerobically ok during the workout, my limiting factor is still the tightness in my hamstrings and glutes.  I just feel like I cannot stride out all the way.  I will keep working on that

When I got home I felt like I had extra energy, so I ran for an easy 30 minutes on the canal road with Schneider.  I guess my energy wasn't as great as I thought it was because I struggled a little on this run.  But overall it was a good running day.  I'm working on faster leg turnover and I think that is helping a little.

Have a great weekend all you bloggers!!

A few of us--Cheris, Michelle, Nancy and Eric--met at 5:30am and drove up to Popperton Park and ran down 11th Avenue, then around into City Creek Canyon for a little ways up, then back down thur Memory Grove, then up the stairs and back to B Street..  Then we did one of my favorite runs, where you go up an avenue, then over, then up, then over, and repeat that pattern until we got back to 11th Avenue.  The hills were tough, but they didn't seem as hard as when I've run them in the past.  Maybe my bigger mileage base is helping there.  We then ran back to our cars at Popperton and had a fun ride home.  We did see Chad during the run, he came zipping by us.  We also saw my friend Ann Cannon.  Memory Grove is very pretty and was probably my favorite part of the run--except for those hills!!

 P M--took Schneider and ran easy on the canal  road for 30 minutes.  I'll count that as 2.5 miles

I missed my group today because I had a doctor's appt. for a physical this morning.  I was supposed to fast for it, so I didn't think it was wise to run hills for 10 miles and then not be able to eat for maybe two or three hours after.  It turned out that I chewed one measly little piece of gum and they said that would alter the results, so I couldn't do my blood test today.  All because of one little piece of gum!

Anyway, my workout today consisted of 20 minutes on the Stair Master at the SJ Rec Ctr, and then 30 minutes of pool running at Marv Jenson's.  I will count that as 3 miles.  I also lifted weights, mainly for my legs to strengthen hamstrings, glutes and quads.

I wanted to meet with some in the group to run this morning, but I was fasting again for my blood test, so decided to run after the test.  So I ended up running around noon, the heat of the day, but it wasn't too bad because of the cloud cover.  I ran for 60 minutes straight, stopped to drink and rest a few minutes, then ran for 30 minutes.  I will count that as 9 miles.  I ran mainly on the canal roads.

I met with the group at the Jr. River parkway trail at Gardner Village to run 10 miles.  I started out running with Cheris, Julie, and Lynette, then they wanted to pick up the pace and I didn't, so after about mile 2 I was on my own.  I started taking 1 minute walking breaks at mile 3 just to see how that would go.  I guess it went ok.  My splits:

1- 9:20

2-9:07

3-8:34

4-9:11

5-9:15

6-9:06

7-9:06

8-9:10

9-9:07

10-8:32

What can I say, the total time was 1:30:33, so my aveage was about 9:03.  It would have been nice to have been faster, but it is what it is.  That trail has always been kind of tough for me.  Nice to get in the mileage.

Different kind of work out day.  I first went to the SJ Rec pool and did some pool running there and other exercises.  Then I got on my treadmill and ran some hill sprints, something Steve told me to do to help my form--getting more of a knee lift.  I enjoyed it so much that I did some more in the evening--quick 30 seconds sprints, not too bad.  I think for all I did, wirh warm-ups and cool downs, that I got in at least 4 miles.

We met with Steve today at Alta High at 6am.  Those there were Cheris, Michelle, Debbie and Alan.  We ran south and saw everyone preparing for the Draper 5K.  We stopped for a couple of minutes for Steve to talk with Sasha, then we were off.  We went to the road that leads up to Suncrest and ran up it for quite a ways.  Have you guys ever been on it, it is a pretty steep and steady uphill.  Steve says we'll run all the way up one of these days, I can't wait for that.  Maybe we'll bring our BBK group here someday.  After running that a few times, Veyo will seem like a piece of cake.  Then we had the screaming downhill which probably beat up my legs, and I'll feel it tomorrow.  Then it was pretty steady back to Alta, except for a stop at the park again to see how Sasha did.  Steve's prediction of 16:26 was off by 2 seconds.  Pretty good time prediction!  The others in the group wanted to go 16 miles, I was happy with 14, and my legs were saying, "Time to stop" so I hung out at the high school until they finished.   I felt pretty wasted when I got home, but nothing a little nap couldn't remedy.

I met with Peggy at 5:30am and we ran from her house down to the trail, up in Parkway Palisades and back.  The distance was 8 miles and the time was about 1:12 on the dot.  We discussed, as she said in her blog, all the issues of the world today.  I don't think we solved any of them though. The pace was brisk for me, I never felt totally comfortable but not too uncomfortable either.  What is that pace called, between comfortable and uncomfortable?   Comfortably hard?  Was I running tempo pace?  I think it wasn't quite as fast as tempo pace.  Hopefully 9 minute miles will start feeling totally comfortable soon.  Overall it was an enjoyable run.

I was up at 4:45 so theoretically I had plenty of time to get ready and meet my group at 5:30.  But in reality I was so tired that I just couldn't get going.  After dragging around, I got on the treadmill and did a short warm-up.  I started to feel better, so I headed off to meet the group at 6:00.  We met at the trailhead at 123rd So. and the Jr. River Parkway trail.  There was a pretty large group today--and even an ex-BYU quarterback joined us, Paul Shoemaker, who played in the early 1990's.  I knew my 17 year old BYU fanatic son would be interested in me meeting him--even my 51 year old BYU fanatic husband would be interested in that too. 

Anyway, we ran down the trail and then back, supposedly alternating between 8 minutes easy, 8 minutes hard.  I think Brett Jenkins summed it up when we were halfway done, and he asked, "When does the easy part begin?"  I was amused by that.  It does seem like the pace doesn't really alternate between easy-hard, but more like hard-harder.  I wonder if it would be better to make the easy part easier and the fast part faster.  I guess I could just do that myself, but it's hard to really slow down when you are with a group. We all want to push the pace a little, I think.  Anyway, it was a fun run overall.

We were in Las Vegas today on vacation.  I thought about getting up and running down the strip, but unfortunately it remained just a thought.  I did run the stairs that were by our room.  We then drove to San Clemente in CA and went immediately to the beach.  So I did what any runner would do and ran barefoot on the beach for 30 minutes.  That was a lot of fun.

We were still by the beach in San Clemente.  I got up early and went out running. There was a great path that paralled the beach, lots of runners and walkers using it.   It was very pretty and relaxing to hear the ocean as I ran.  I went by time, 1:05, so I will count that as 7 miles.

Still by the beach.  This time I concentrated on hills, lots of hills to run, so that's what I did.  I went for 1:05, so once again I'll count it as 7 miles.

Later we went to Sea World.  We were all amazed by how they're able to train those sea creatures to do all those tricks.  I'm almost as amazed that they're able to train cats to do tricks. Being a cat owner my entire life, I always thought cats were untrainable, but I guess I was wrong.

Last day at the beach.  Once again I concentrated on hills during the first half of the run, then I went to the beach and ran on it for about 20 minutes.  The total time was 1:25, so I'll count that as 9 miles.   I had three very enjoyable days running at the beach.  I think running at sea level is easier than here in Utah, at least I wasn't breathing as hard as I usually do.  Maybe I wasn't running as hard, I'm not sure what the explanation is.  All I know is I had fun running in San Clemente!

Some of us met to run the Glenmoor route, starting at the church at 9700 So. and 2200 W.  I took off feeling stronger than I have in a while.  Maybe those runs in California helped?  Anyway, I ran with Julie, Cheris and Peggy the entire way.  They were talking comfortably, I was happy to mainly listen.  The total time for the distance was 1:11:12, which I think is the fastest I've run it lately, so I was pleased about that.  My glutes were sore when I got home, I need to keep working on that.

I met with our group at Bingham High at 5:30 and we ran for a little over 2 miles, mainly on the canal road.  Then to our regular workout at 6:00.  We had around 10 people there.  We ran a workout I found in Running Times where we did fast two minutes, then recovery, a fast 5 minute, 10 minute, 5 minute, with recovery after each, and we ended with some hill sprints on Rustic Roads.  We then ran 30-30 back to the high school.  Everyone seemed to like the workout.  I felt pretty good, my legs were just slightly rubbery, probably recovering from yesterday.

I was planning to meet with Peggy and Debbie at 6:30am to run for about an hour, but this morning the mattress won the battle.  So thank goodness for treadmills, because I don't think I would have run outside later when it was hot.  I ended up doing two 5-K's on the treadmill, on a decline, and my times were 21:40 and 21:45.  Don't be fooled by those times, I think running is easier on a treadmill, especially when there's a decline.  Probably on the road the best I could do on a 5K right now is around 24 minutes.  But I enjoyed the workout because I worked up a really good sweat.  Is that bad to enjoy sweating?  Only in the privacy of my own home.   I once read to be healthy you should sweat every day, so today I'm feeling pretty healthy.  I think those downhill runs will be good for St. George because that is such a downhill course.  You don't feel that way at Veyo, but everyone says it's downhill, so I have to go along with that.

PM--I did some hill sprints that Steve wants me to do. Don't know exactly how much mileage I did, but with warm-up and cool-down it had to be at least 1 mile.

Met with the group at 5:30am at the church on 9800 So. I had planned a tempo run where we changed the pace throughout--20 minutes slow, 20 moderate, 20 pushing it. So of course all the speedsters in the group took off; they did not match my definition of "slow." Then during the moderate 20 minutes, everyone got spread out even more, and I pretty much lost the group except for Eric, Nancy and Kris. So I just completed the workout on my own. We added 30 minutes on after, which was supposed to be run 10 slow, 10 moderate, 10 pushing it. Who knows how everyone ran, I just know I ran for 90 minutes total. I think the distance was around 9.7 miles. I came home and rode my stationary bike for 30 minutes, then I took my 9 year old to the Rec pool and did some pool running. All that I'll count as a little over 1 mile. Now I'm tired.

My husband and I were in Deer Valley today at The Chateaux at a retreat for the firm he works for.  There are several bike riders in his firm, so a big bike ride was planned for today.  We started down at Kimball Jct., where the marathon starts, and then rode a bike loop around the area.  Several places we went were places I've run before during the marathon and half-marathons I've run up there.  We went about 20 miles, and then the real fun began.  We rode back up the road to Park City, then into lower Deer Valley, and then up Royal St. which lead back to The Chateaux.  They had warned me that Royal Street was all uphill, and they were right.  Unbeknownst to me at the time, I've run Royal St. before, except the opposite direction, donwhill, during the Wasatch Back Relay in 2007.  Anyway, I just plugged away for the 3.4 mile ride straight uphill.  It was tough, but it's like anything hard we do, we're glad we did it after it's over.

So I biked about 34 miles, several of them uphill, the last 3.4 very much uphill.  So how do I count this as mileage?  Sasha says we can count biking mileage in our running mileage as long as we have a fair conversion, which I think is 3:1.   So I'm counting what I did today as 10 miles.  Does anyone object?

I was still in Deer Valley this morning.  I debated whether to run up there or just wait until I got home.  I finally made myself get out of bed, saying I would only go an easy 30 minutes.  But as it usually turns out, once you get going you want to keep going.  I ran around the Silver Lake area there, then went to the ski resort and ran up and down some of the trails.  That was a lot of fun.  When I had to stop after 45 minutes to go to breakfast, I was sad.  Should have gotten up earlier.  I hope to put in more miles later on.

PM--I did manage to run some more.  I ran a little on the treadmill, then took my dog and ran on the canal road.   We both got some good exercise.  Managed to put in 8 more miles.

I put in the most mileage ever this week.  Now granted, I counted biking miles for 10 miles of it, so if you subtract that, I was around 47 running miles for the week, which is where I've been the past several weeks.  Hope to get to 60 one of these weeks.

I went on a bike ride this evening with my husband, you know, just a nice husband/wife thing to do together on a Sunday.  We went at least ten miles, so I'm giving myself credit for two miles of "running equivalent."

It's exactly two months until the St. George marathon.  Time to get serious!  I met with some of the group at Bingham at 5:45 and we ran south on 2200W. to 114th So., then up to Daybreak.   We saw how the temple is progressing up there.  We then ran back by 9800 So. to the high school.  I was feeling in my "mean speedwork" mood I guess and suggested running some repeats on the "hill" there in the Bingham parking lot, so we did 5 of them.  I wanted to do more but didn't want everyone mad at me.  I ran a lot of the run by Nancy and her dog Duke.  I think I ran faster just being by Duke because he didn't want me to get ahead of him and we kind of turned it into a race.  That was fun!  Thanks Nancy and Duke.

We met at Parkway Palisades today to run hills.  First we did a warm-up around the cemetery, then it was to our old familiar routes in the Parkway Palisades neighborhood.  We ran the two mile loop, and my time was just under 17 minutes.  Then we did our mile repeats on the hilly street.  My times there were 9:07 and 8:53.  I tried not to push them too hard and keep them at marathon effort.  If I can run the Veyo hill mile in 9 minutes, I'll be happy.  I don't think I've ever been under 9 for that.  Then Peggy and Debbie went to run some more miles, and at the time I didn't feel like it, but later I felt guilty about not doing the extra, so I ran on my treadmill for around 2 miles, so that's how I got my total mileage.  Felt pretty good today.  Last night I did some hamstring curls and for the first time in forever my left hamstring didn't hurt, so maybe I'm finally healing up there.

It was a bit of a  struggle to get going this morning.  Peggy and Debbie had made plans to run at 6:00am, I hadn't committed, so I had an easy way out.  I got out of bed at 5:15 and was sorely, sorely tempted to return to it, but I made myself get ready.  Once I was out and running, as is almost always the case, I was glad I had not given in to temptation!  We ran along the canal road for most of it, we added some street running in at the end.  I'm not sure of the pace, but I went for 1:12, so I'm counting that as 7 miles.  We did see Cheris, she was in the middle of a 13 miler and she looked good.  I'm glad I got the miles in.

We met with the group at 5:30am at the trailhead by 9800 So. and the Jr. River Parkway.  Jody from the blog was there for the first time, so to welcome her to the group, she got to drive us up to the top of 9800 So.  Thanks, Jody!  We then ran down; the idea was to practice downhill running, trying to get us ready for Top of Utah and SGM.  I ended up running with Jody and Cheris for most of it.  We went past the trailhead and ran up to 700 W., so we got a few hills in there also.  It was a fun run, much easier running down then up obviously.  The others there were Peggy, Lynette, Dean and Greg R. 

Later I took my 9 year old to the Rec pool.  I pool ran and did other exercises while he swam and played around.  This way I got in another workout but didn't feel guilty because I was spending "quality time" with my son.  I'm crediting myself with two more miles of running because I ran for about 30 minutes.

Treadmill day--I ran fast one minutes followed by a slow minute recovery,  total distance was 7 miles.

My 9 year old had football practice at 7:30am today, so I missed all the group runs because I wanted to be at practice.  After that I had my husband drive me up to around Suncrest, and the plan was for me to run home.  I figured if I stayed close to home I wouldn't put in the mileage, I would wimp out early.  So I took off at a slow pace and ran west to the Jordan River parkway and got on it at Spring View Farms.  I did the Jeff Galloway method of running some and then taking walking breaks.  Anyway, all went ok until I got to around 126th So. where there is a fork in the trail.  I knew if I went left where the trail would lead.  So I went right instead thinking I'd explore where that went.  That was a mistake.  It just kind of ended around 112th So.  I thought for sure there would be a dirt trail or something that would lead to 106th So., but I was wrong.  I went up into some neighborhoods trying to find a way to get to 106th So., but I couldn't find a way.  I finally wound up at 114th So., and headed east there to Wal-Mart Supercenter.  By that point I'd been running for almost 2 hours and had had enough, so I called my husband to come rescue me.  This was also about 12:30pm and it was hot and I was getting dehydrated I think.  Anyway, he came after I'd run for about 2:04.  I'm giving me 12 miles for that.

So the lesson learned here is, if you come to a fork in the road and you know where one way leads and you're not sure about the other, take the sure route--unless you have a lot of time to kill and don't mind getting lost and exploring new areas.  And always carry a cell phone when you're running alone.

Later, after doing my domestic chores for the day, I went to the Rec Center and pool ran for one hour.  That felt very rejuvenating.  I'm giving myself 4 miles for that--15 minutes=1 miles.

Happy running all.

We met at Peggy's house and ran 9 miles. Originally we planned to run 8, but when we got back to Peggy's we had run a little more than 8, so of course we had to go to 9.  My brain was programmed for 8 miles and it did not like going the extra, but maybe it was good to override the programming.  I think our pace was right about 9 minute miles.  Later I did a little pool running, so that's where I got the extra two miles.

So I must have been half asleep when I set my alarm last night because I set it for 5:10, and there's no way I could get to Riverton High by 5:30 because my morning routine is so intricate.  I showed up at the track about 5:55 and ran a few stairs to warm-up a little.  We had a pretty good sized group.  Jody joined us again, which I was happy about, plus we were privileged to have Walter join us for the first time.  We'd been stressing about Walter coming because we know how fast he is and we were wondering what workout would challenge him.  Fortunately, Peggy was in charge, so I didn't have to worry about it too much.

We ended up running some intervals on the track, but I didn't do very well; Walter lapped me at least twice.  I just didn't feel like I had much "umph" today (is that a word?)  We also ran about a 2.5 mile tempo, then did some more track stuff.  I was mad at myself for doing so poorly that I went home and punished myself by running 7 miles more on the treadmill.  Maybe that wasn't really punishment, maybe I was just feeding the addiction.  Those treadmill runs really get the endorphins flowing.  Man, it's great.....  (Read Walter's blog and comments if you need an explanation.)  Anyway, enough about that.  Let's hope I do better next time.  It was great being with everyone this morning.

I had a busy day with helping my daughter with some school stuff and then I had a dentist's appointment (no cavities!) so my running took a hit today.  I needed kind of a rest day because my ligaments hooking my hamstrings to my glutes were quite sore today (I bet some of you didn't even know you had ligaments hooking hamstrings to glutes.  The things you learn being a runner and dealing with injury.)  I still managed to get in a quality 4 miles.  Now for tomorrow and the three 5-k's!  I can't wait!!

I met with the group this morning.  It is now totally dark at 5:30am.  We had some new people join us like Kelli and Michelle N.  And Jody and Walter were there again.  I feel like Walter should be leading the workouts, not following what I say.  Maybe one time we'll let him be in charge, and then if we like it we'll put him in charge permanently.  Anyone who can beat Lance Armstrong in a race deserves to be the leader of the group.  Maybe he doesn't want to be the leader of our group, though.  Anyway, we did one of our classic workouts, three 5K's around the old So. Jordan 5K route.  My times were:  26:02, 25:01 and 24:17.  So at least I got faster on each one.  Last year about this time I was able to do this workout in 22:56, 22:43, and 23:22.  So I'm not as fast this year, so maybe a SGM PR is not going to happen this go around, unless something really kicks in the next month and a half.  On a good note, I went to the chiropractor and he said my problem muscles weren't quite as tight this time.  He even said he might try some hot laser on them to get things to loosen up and heal better.   I think that would be cool.  I did run a little more later in the day, to make my total 12 for the day.

When I woke up, I felt like a truck had hit me.  I was still recovering from yesterday's running.  So I thought maybe I would just take today off or maybe pool run only.  I ended up going to the Rec Center, doing a few exercises, looking at the pool, debating whether to pool run, looking more at the pool, and finally feeling like I could run on the treadmill, so I did four really good miles there.  It ended up being a nice run.  Sometimes it takes a while to talk myself into running.  That's why the group is so nice, we have a definite time and place to meet, and there's no hem-hawing around about it.

My 9 year old had to be at football practice at 7:30, so that messed up any early morning long run I wanted to do.  What I did instead was run for about 65 minutes on the treadmill, which was 7.5 miles, and then later I went for a casual 30 minute run on the canal road with my dog.  So I did not get in the traditional long run, but I got in some miles, so I guess some is better than none.

There are parts of Daybreak I've been wanting to run lately, just because there seems to be a hill every so often to break up the monotomy of running, so my group was nice enough to meet me and that's what we ran this am.  Those there:  Peggy, Michelle, Kris, Walter, Kelli and Kelli's hubby Scott, and Nancy M. ran with us part of the time.  I thought it was fun.  Thanks all for joining us this morning.  See you tomorrow for more hills!  We love hills, we love hills, we love hills (just keep saying that over and over when you are running up a hill.  I think it works.)

This PM I felt like doing a few more, so I put in 3 on the treadmill.  Not as much as Steve running 20 in the morning and then 10 in the afternoon, or Walter who ran with us this morning and then ran up Dog Lake this afternoon, but it was a little additional mileage.

We met at Parkway Palisades to run those hills we love so much.  We had a pretty big group today, so that was fun.  First we ran around a 2.5 mile warm-up, then it was to the street with the hills to do hill repeats.  I absentmindedly erased my times, but I think I remember.   The first was about 9:47, the second was around 9:10, the third was 8:46 and the fourth would have been about 8:35 if we hadn't stopped early to run hill sprints.  We did 3 1-minute hill sprints at the end.  It was all a lot of fun.

Peggy and Debbie met at my house at 5:45 to run 10 miles.  We did the up and back Glenmoor route that I plotted out many years ago when I was training for some St. George marathon, I can't remember the exact year, probably 2000 or 2001.  I used to dread doing that run but felt it was good because of the up and down involved.  It was much nicer today because of the company.  A ten mile run no longer intimidates me because of the higher mileage we've all been doing.  A twenty mile run still intimidates me.   Maybe, despite what I said to Peggy about hating 20 mile training runs and feeling all they did was wear me down, I need to do a few of them.  We'll see. 

PM--Ran 4 more on the treadmill.  Fun!! 

Our group met at Gardner Village to run around marathon pace.  As usual, I felt like the effort was a little difficult starting out, but then I worked my way into it, at least by half way.  We went to the 5 mile mark, even though I couldn't find the actual mark, it's just where I remembered it was, think that mile was a little long, then turned around and ran back.  My splits:

1- 9:52

2- 9:27

3-8:56

4-8:30

5-8:57

6-9:07

7-8:31

8-8:40

9- 8:38

10- 8:04

Total time:  1:28:46

Yesterday, we ran the 10 miles in 1:36:49, so this was better, even though yesterday was an "easy" day and today I pushed it a little more.  I guess my marathon pace as of right now is somewhere between 8:30-8:45, not quite the 8:00 I hope for, but we'll see what happens in the next 6 weeks.  I also spent 30 minutes on the stationary bike, so I'm giving myself 2 miles for that.

I put my treadmill on a high incline and ran slowly for 50 minutes.  That got me 4 miles.  I wanted to do more later but never got around to it.  Good luck to all Hobblecreek runners!!  I think we're going to see a lot of PR's.

I was sad I had to miss all the fun races this morning, but my 9 year old had a football game at 8:00am and I just felt like I should be there.  It was their first real game, and it was pretty exciting, they won on a last second touchdown pass.  How many Gremlin (8 and 9 year olds) games end on a TD pass?  They usually can't complete any passes, so that was especially exciting for all of us.

After, I was pretty pumped up, so I got on the treadmill right away and ran for an hour at a pretty easy pace, throwing in some harder intervals along the way.  That got me 6.5 miles.  I then rested for a few minutes, then ran again, this time faster, and got in another 4 miles.  I felt good about the running, but the miles probably aren't enough for a "long run" for a marathon coming up in 6 weeks.  Oh well, we do what we can, right?  Congratulations to all who had great races today.  This blog has helped everyone get faster and faster.

I warmed up for about 1/2 mile on the treadmill, then I met some of the group at the Jr. Parkway trail.  We headed out for an "easy" 10-miler (they're never quite easy enough for me, probably easy for everyone else.)  We ran on some roads with no lights, so we were trying to be careful, but then Kelli turned her ankle, and shortly thereafter I fell on some raised part of the road.  Besides banging my piriformis muscle, the muscle that's plagued me for a couple of years now, I was ok.  Kelli had to turn around with her husband, I kept running with Peggy and Cheris.  About 9 miles into the run, we hooked up with Kelli's husband Scott again.  When we got back to the cars, we had run 9.7, that was good enough for me, I needed to head for home to see my kids off to school.  I was ok after the run, I'm hoping Kelli will be all right also.  We need to run in better lit areas, or bring our own light.

 Later on, I rode the spinner bike while watching a replay of the men's Olympic marathon.  That guy who entered the stadium 3rd and then ending up being passed and finishing really slowly reminded me of how I feel and must look at the end of marathons.  He just had nothing left, poor guy.  I also did a little more running, so I think my total today was about 14 miles, that's including a couple of miles of bike cross-training.

I met with the group at Riverton High at 5:30am, and we ran "easy" around the neighborhood by the school.  Then we broke up into the track group and the road group.  The track just doesn't seem to agree with me anymore, so I opted out of doing the track and supposedly lead the road group, even though we got pretty spread out.  We had a pretty big group that wanted to run on the road.  Kelli and I ran together and had a nice chat, then we met up with Jody, Amy and Lisa, and we ran with them the rest of the way.  I used them for speed work, going faster to catch them, then falling back, then speeding up again to catch them.  So I got some speed work in that way.  Total miles for all that running, plus a small warm-up I did beforehand, was 8 miles.  Later on I did some stationary bike stuff plus ran a little more on the treadmill, so I'm giving myself 4 more miles for that.  It turned out to be a pretty good day.  It was fun to see all the people at running group today.

It was sleep in day.  I notice that others in my group were glad to not have to be up before what, 6:00?  As Kelli says, it's pretty bad when sleeping in is 6:00.  Actually, I made it to 6:30.  After piddling around the house, I finally got on the treadmill.  The plan was to run for two hours, speed did not matter, just make that time.  So I put on my recording of the men's Olympic marathon for inspiration and I made it to 1 hour 23 minutes.  So not quite 2 hours, but whatever.  That gave me 8.5 miles.

It was quite the day of running.  I met the group at 5:30am, then we drove up to the top of Glenmoor and ran down, trying to practice downhill running.  I ran with Kelli pretty much the whole time, which was fun.  I was happy to see our time was just under 48 minutes.  Now I thought the distance was 6 miles so I was happy because I thought I had averaged under 8 minute miles.  Then when I drove it later I saw the distance was only about 5.5 miles--so much for being under 8 minute miles.  Debbie and I ran back home, giving me 8 miles for the morning run. 

Now to get to Glenmoor this morning, I had driven my truck up and left it there.  The original plan was to ride my bike back up to get it, but then later I thought, hey, this would be a good way to get in a second run today, so I ran back up to get the truck.  I added some additional distance to give my total distance for that run 7 miles.  That gave me 15 miles for the day.  That is half of what Steve Ashbaker did the other day, so I still have a ways to catch him.  Now if I just had some reason to do this amount of running every day, I'd either get really good or more likely injured or burned-out.  It was fun for today anyway.

Not much running today, I'm resting up for the SL half marathon tomorrow.  I did get in 3 miles on the treadmill.

I ran this half marathon last year in 1:41:33.  I know that this year I'm not as fast, so I didn't expect that time again.  I was hoping to run it in 1:45 and to keep the pace at marathon effort.  I managed 1:46:55 and the pace never got terribly difficult but it still was probably harder than I could have maintained in a full marathon. 

The first 4 miles were uphill.  Last year I ran them in the low 9's or high 8's.  This year the first mile was 9:52, last year it was 9 even.  Pretty much every split was slower this year, I guess it would have to be for me to be over 5 minutes slower.  On the bright side, I was 9 minutes slower at the Ogden marathon relay this year than last year, so the gap between the two years is closing.  Maybe I shouldn't compare the two years, but I can't help it, so nobody give me any flak for that!! 

Anyway, I pounded it out.  When I turned the corner at the finishing street, who should I see but my trainer Steve Ashbaker.  Apparently he came there to help run me and anyone else he knew in.  Now for several miles of the race a woman had been consistently ahead of me by about 10 seconds or so.  Steve told me to draft off of him, then he had me sprint it in right at the end, so I passed that woman who led the entire race.  Was that nice to do?  I have a philosophy that all's fair in love and running, so I don't feel guilty about it.  My husband can't figure out why anyone would think it was wrong to pass right at the end, he thinks that's perfectly fine, so I've adopted his way of thinking.   It was nice of Steve to meet me.  In his blog he says I had my determined game face on.  That's really my determined agonized face saying get this torture over with as soon as possible!   I should probably think of smiling right at the end so nobody knows how much I'm suffering.

I then hurried off to watch my 9 year old play football.  His Bingham team defeated Alta, so at least for the Gremlins, Bingham was victorious over Alta.  Now if only the high school team could do as well!

I'm glad all my running friends had good long runs today (I've read all your blogs, all you who ran 20 miles and have already blogged.  And yours too Kelli.)  Good job all!  I know each and every one of you will set a PR at St. George or Top of Utah or whatever marathon you're running.  I don't think I will, so maybe Steve won't have to wear a skirt after all.

Some of us from the group met today at Cheris' and had a fun 10 mile run.  Those there (besides Cheris and me or course):  Julie, Jody, Eric, Aaron and his SIL Kim.  We ran (literally) into Nancy M. along the course.  I ran the entire time with Cheris, Julie and Jody.  It was fun, the weather cooperated and we got in the miles at about a 9 minute pace.  Eric was amusing us after with different things he was saying.  I've missed seeing him more at the group, hopefully he'll be showing up more often now.  Hopefully Aaron will come more also, although we barely spoke with him because he stayed with his SIL.  Ten miles doesn't seem as difficult as it used to, which is good.  More fun tomorrow on the hills.

We did hills today with the BBK group at Parkway Palisades.  There were about 18 of us, so it was fun to have a large group.  We varied it a little today.  I did run the main hill three times, I had my best time in a while at 8:26 for the last hill.  Will I ever get under 8 minutes again??  That is the question.  Anyway, I thought it was pretty fun today and thanks everyone for coming out and making running those hills bearable.

Seems like a lot of the BBK group enjoyed sleeping in today, as did I.  However, Peggy's idea of sleeping in is 5:15, mine is 7:30.  So I got a slow start on things.  I did get on the treadmill and run for about 5 miles, give or take a few tenths, but what the heck I think it's close enough.  I put it up on a pretty steep incline for part of it just to get a little hill work in.  That's always fun.

Just to let everyone know, I was up at 4:30 also but I didn't meet you die hards at 5:00 to run an extra 5k, I just did a warm-up on my treadmill.  I figure I ran at least .7 miles--how convenient, that added to the 3 5k's we did equals 10 miles.  Everyone says our 5K route is  a little short, but don't blame us, blame the people in SJ who put on the 5K a few years ago, they're the ones who set the start and finish lines.  I'm just going on the belief that they're really 3.1 exactly.

Anyway, we started out and I ran with Cheris and Michelle on the first one and enjoyed talking about the Republican Convention and Sarah what's her name's talk (can't think of her last name right now, I know it has a Pal in there.)  That was fun and pretty comfortable.  It better have been comfortable because it took 26:34 to run it.  We then rested for 2:20 and then headed out on the next one.

This one all the speedies took off and I was running by myself, but I could always hear someone or someones behind me.  Finally Scott and Kelli come running by me at about the half-way point looking fresh and strong.  Where had they been?  How did they look so strong?  Why am I asking all these questions, just run.  Anyway, I stayed behind them until about the end when I saw that I could be under 24 minutes for the first time since last Februrary, and then I picked it up.  Kelli and I basically ran in together, thank you Kelli for pushing me to my best time in many months.  Official time according to my watch was 23:57.

We rested (or at least that's how long I rested)  for 3:39, then we hit number 3.  The speedies took off again.  I thought I was going to die on this one because I had really pushed the last part of the second one.  After a little lull especially going up Rustic Roads, I was able to pick up the pace and finish in 23:48.  My new best time since last February!  So I should be happy with this workout because I hit my best times in a long time.  And I am happy, no complaints.  Now if I could just get back in the 22 minute range...(we're never satisfied, are we?)

 Good job everyone, can you imagine trying to do those on your own?  I'm glad all of you come to support us in our misery, oops I mean fun!!

I went on a little bike ride later for about 30 minutes, I put in some hill climbs at the hill at 102nd So., so I'm giving myself 2 miles for that.  

We'll see you all at our own little SJ half marathon on Saturday.   

Today was an interesting day exercise-wise.  I first went to a class at the SJ Rec Center that works on lower body strength.  After that, I met Peggy, Debbie and Kris and ran probably two miles with them--they were finishing up a 6 mile run.  I couldn't run just 2 miles today, so I got on the treadmill and ran 4.25 more miles, then I rode my bike to pick up my car.  Needless to say, I didn't get a lot done around the house but I did have a good workout day.  Hopefully not too good, I hope to be fresh for our run tomorrow.

Today was our SJ half marathon, one we set up ourselves, nothing official.  We had a large group at 6:00am at Bingham High, which was nice.  When I finished about 1:54 later, just about everyone had left.  Where were the after race festivites?  We'll have to work on that next time.

Anyway, we all started out in the dark and ran up 9800 So. to Glenmoor, back down to 40th West, to 118th So., to 2700 W., 114th So., to 2200 W. back to Bingham.  I ran behind Cheris and Jody most of the way until they decided to pick up the pace and leave me in the dust.  I was on my own  from about 118th to the finish.  Michelle N.'s super nice husband handed out water to us at three different places, that was really great, thanks Jared and Michelle.  I would say aerobically I felt ok, but my legs just didn't want to move as fast as I wanted them to move.  I need to work more on flexibility and strength.  I looked at my shadow and my legs looked stiff, no real bounce or energy to them.  Oh well, there's always something that needs work.  It was fun to do that run and thanks to all who came out to support it. 

It seemed like everyone else was running extra and putting in extra miles, so after I went to my boy's football game and did a few domestic activities, I ran about 4 more miles.  BYU won so all is well at my house.

Yesterday I had a low grade stomach ache all day.  I actually missed church, which was the first time in forever that I've missed church because of illness.  I blame my 9 year old, he came in my bed the other night and coughed all over me all night.  We took him to the doctor yesterday because he was complaining of an earache and the doctor said he won the prize for having the reddest ear he had seen that day.  So I must have picked up something from him.  Then when I woke up this morning  the ache was still there, so I wasn't sure I would get in a run at all today, but as the day progressed I felt better, so I got on my treadmill and actually had a pretty good run.  I ran for an hour doing one minute fast, one minute slow.  As long as I kept the slow minute really slow, I was able to hit the fast minute pretty fast, so I felt good about that.  Sorry to miss Steve and the group this morning, maybe next time.

My distance today is a guess based on what others who ran about the same as me have put down.  I really have no idea how far we ran, I was just trying to keep up with Michelle, Cheris, Dean, Jody, Aaron, and Amy.  We ran on the new Bingham field for the first time--it is opening officially on Friday, that will be the first Bingham game on the new field.  So we got to check it out before hand.  Then some stayed to run on the track, and some others went with me on the road.  Dean, who just completed LOTOJA, kind of took charge and told us what to do.  We first just ran around our favorite neighborhoods--Temple View, Bonanza, Bridle Oak, and Prospector.  Then Dean had us run fast around the Temple View loop, recover, then fast thru Bonanza, then back to the track.  It was fun.  I should do a workout on the track, it looks so cool.  Maybe when all my hamstring and other issues clear up--that might be in many years, but whatever.  Good job everyone in the group today.  I just can't wait for SGM to see all the great times that will be posted.

I ran on the treadmill today.  I tried to do fast and slow 1-minutes for half, and then just kept it steady for the other.  Enjoyed the running.

Our group ran the Glenmoor 8-mile route today.  I like it because I think it simulates St. George somewhat--uphill at first, and then downhill.  I ran on my own because everyone just took off on their own pace.  I ran it in 1:08 and change (I also have watch problems, I usually just erase my time before I should) which is my fastest time running it this year.  I tried to keep the pace "marathon effort," though of course you always go somewhat faster when you know you only have 8 miles as opposed to 26.  It's hard to fool the brain totally.  Later in the day I put in 4 more miles.

I felt like yesterday I "overreached" so to speak, so today I thought I should take it easy.  I went out for 60 minutes and ran 30 seconds practicing good form and then did 30 seconds of walking.  During the 30 second form sessions I worked on high knees, butt kicks (sorry, that's what they're called) and some bounding and skipping.  I did all this on the canal road where I could take my dog also and give him some exercise.  It's nice because usually there's no one else around so he can run free.  I then walked on my treadmill for 30 minutes, using a high incline to get some hill work in.  I have no idea how many miles I actually ran, but I think I did at least 4 so that's what I'm giving me for today.

I was thinking about meeting Cheris, Michelle, and Jody for a 22 miler at 5am, but my kids came home too late last night and 4:30 came too early, so no 22 miler for me.  I did go out and run easy, easy, easy for 1hr45m (did I mention it was easy?) on the canal road and then to the new Bingham stadium where I ran on the field and added a few sprints.   Who knows how many miles I ran?  I'll give myself 10 because I'm sure that, although it was easy, easy, easy, it was probably at least 10:30 minute miles.

Then later, after talking with Cheris and hearing about their strong 22 mile run, I thought I should get in a few more miles.  I got on the treadmill during the second half of BYU's game and ran for 8 miles.  I must have been inspired by BYU's 59-0 blowout of UCLA because I went further and faster than I thought I would.  It was a great run!  Thank you BYU!!

I met at 5:30am at Cheris' house to run 10 miles.  The others there were Michelle, Kelli, Scott, and Nancy M.  Cheris had a route picked out that took us all around the area.  It was fun, I felt like I was pushing the pace for most of it, and then Cheris said our average pace was about 8:56.  I was hoping it was closer to 8:30.  Whatever, I felt pretty good for most of it, I guess that's what counts.  Thanks, Cheris, for planning the run and for everyone else who made it fun to run 10 miles.

I wanted to run with the group today, but woke up in the night feeling sick, and then when time to get up came around, I went to my living room, laid on the couch trying to determine if I felt well enough to go, decided not, so went back to bed.  I did wake up periodically thinking of everyone running and all the fun they were having.  I wanted to do that cemetery workout because it's always fun, but I just didn't have it today.  I'm hoping I'll feel better later and be able to get in a run.  I missed all of you this morning, it sounds like it was a fun workout!

I started feeling better this PM and got in 4.5 miles on my treadmill.  It was actually a pretty fun run.

I was feeling a little better today.  I challenged myself to stay on the treadmill for 8.5 miles.  I wanted to quit several times.  Physically I knew I could do it but my mind was rebelling, sending me all sorts of negative messages.  I just had to plug thru it, telling myself it was my last long treadmill run before the marathon.  And I made it, so I was happy that I was able to override the rebellious side of my mind.  The taper can't come soon enough!

We did our last big speed workout before SGM, which was the 4x5K.  I've always credited this workout with helping me hit PR's the last two times I've run SGM.  Will it happen again?  Nothing I've done this year indicates I'll be as fast as last year, so we'll just see what the day brings.

Anyway, I wanted to be in the 23's today, which is where I was last year as this time.  Alas, I did not hit my goal which was somewhat disappointing, but what can you do?  My times were:  26:15 (4:31 recovery); 24:54 (4:28 recovery); 25:49 (2:27) and 24:28.  I always feel like my breathing is fine, it's my legs that feel stiff and heavy.  I keep thinking if I could get some "bounce" in my legs, things would be a lot better.  The question is how to get that bounce?   I'll keep trying different things.

So one more big workout on Saturday before the TAPER!  I am looking forward to that, have I mentioned that before?

I rode my stationary bike while watching Regis and Kelly.  The marathon man, Dean K? (don't know how to spell his last name, you know, the one who ran 50 marathons in 50 days), was on attempting to set a Guinness World Record for running the most miles on a treadmill in a 48 hour period.  He started on Tuesday and he had a web cam on him the entire time.  I would check in periodically to see how he was doing, and most of the time he looked like he was struggling.  He did not set the record, missing it by about 29 miles.  I think one hour on the treadmill is difficult, I can't even imagine trying to stay on for 48 hours.  He said he wants to try it again, though.   He seems like a nice guy who represents the sport of running well. 

I was debating whether to even run today because I was tired and sore and tight from yesterday.  I mowed my front lawn, and that must have loosened things up, because then I felt like running.  I got on my treadmill and walk/ran on an incline, then did some hill sprints.  I turned out feeling pretty good when it was all done.  It's just a matter of warming up really well and then the running feels ok.

I met at Bingham at 5:00am to run our half marathon route.  The others there were Cheris, Michelle, Jody, Peggy and Mike.  We started off and I ran pretty much with the group until about mile 1, when I wanted to take walking breaks to practice that.  My right leg started hurting early which was a little concerning because it seemed like it was too early to be hurting and I didn't know why it should be hurting, it hadn't hurt before like that in a run.  I was thinking of just cutting the run short because of that, but I guess by about mile 4 it started feeling better, so I decided to stick it out.  I had lost the group totally by that point, and just figured I was on my own.  Then I saw Cheris and Michelle at the Maverick on 104th So. and 40th West, they had stopped for a bathroom break I guess it was.  I just plowed ahead because I knew they would pass me at some point, which they did a mile or two down the road.  I heard all this laughing behind me like they were having a fun time.  I on the other hand at that point wouldn't have been up to talking too much.  I plowed ahead and was just happy to finish the run in one piece and to have all the big running behind me (until the marathon, of course.)  Now for the TAPER!!

Not much running today.  I've decided I'm going to experiment with tapering this go around, since I've never really had any system for tapering before.  I'm going to try an aggressive taper where I really cut down on mileage.  We'll see if that makes any difference in the race.  So today I went to the Rec Center at 5:30am and did a circuit training class there.  Then later I took my dog to the canal road and ran for probably two miles at the most.  I intermixed running with walking.  Kind of enjoyed having an easier day.

I went to the track at 6am to meet our running group.  We did a workout I found in a book by Matt Fitzgerald.  Actually, I modified it because it didn't seem like it had us doing enough.  We ran a 1200, my time was 5:37; then an 800, time 3:45; then a 400, time was 1:41.  Then we ran a two mile tempo run on the road.  My time for that was 16:02.  Then one more 400 on the track, time again was 1:41.  That's the first track workout I've done in a while, it was kind of fun, but I was worried about pulling something the entire time.  Fortunately, I don't think I did any damage.  I wouldn't mind doing more track work after the marathon.

Treadmill day--I ran about 4 miles, throwing in some fast one minutes  along the way.  I really didn't want to do it when I started out, but once I got warmed up it was actually kind of fun.  I just wish it didn't take quite so long to get warmed up.

Met with the group today at Bingham.  We did another workout I found in a book by Matt Fitzgerald--I like him, by the way, and would recommend anything he has written.  We first ran for approximately 1 mile easy, then headed into a 15 minute tempo run up Canterwood, down Rustic Roads, and back up Rustic Roads.  Rustic Roads has a nice hill on it that I like (it's really the only hill of note close to Bingham) so that's why I like to run it so much.  We recovered for about 5 minutes, then it was off for another 15 minute tempo.  I felt really good during the run and hope I can feel exactly that way during the marathon, for all 3 plus hours of it.  What are the chances of that?  Anyway, it was a nice run on a nice morning with nice people.  What more can you ask for?

No real running today, though I did go to the 5:30 class at the Rec Center.  I'm giving myself 2 miles for that just because I don't want to see a zero in my mileage for today, and plus I figure each 30 minutes of any kind of cross-training has to count for at least 1 mile of running.  We rode the bike and worked on lower body strengthening.  I felt remarkably good all day today, my "issues" (you know, the glute and hamstring things) didn't bother me nearly as much, I wonder if all that moving about and stretching, etc. makes everything feel better.

My boy had an early football game, so I had to put off running until a little later in the day.  When I did get going, I had a really good run where I went for 60 minutes, with 1 minute fast intervals thrown in.  It was fun, things felt good (after the first 10 minutes of so) and I wish that's all I had to do until SGM.  Just a few more days before the real taper.

By the way, I was perusing thru other blogs, and I liked all the mentions of "only" having to run 10 or 15 miles and getting to sleep in until 6:30 or 6:45.  We're crazy, but I'm happy to be affiliated with all the craziness!

I had just started running on my treadmill when my husband called, and I knew he really wanted to talk with me, so I got off.  I don't normally stop when I'm in the middle of a workout.  I thought I could get back on and finish, but I lost motivation after that, plus my mind started doing stuff like saying I should rest instead of run, so I just quit and one mile is all I have to show for today.  This last week before the marathon is tricky because I'm not sure exactly how to taper, so I keep going back and forth in my mind that I should run, no I should rest, no, run just a little.  I don't know what to do!

I met with the group at Bingham.  For one brief moment I was tempted to bag the workout and just go to breakfast or something, but the group kept me focused.  We went to Rustic Roads and ran 3x1 mile repeats.  My times were 8:43, 8:14, and 8:17.  We then ran two 2-minute fast runs.  It felt good.  Later on in the day I felt so good that I put in 3 more miles on my treadmill.  I think that may be it for me, no more running until the big marathon.  We'll see if I can stick with that plan, I'll probably give in and run a little on one of the days.  Nothing I do now will probably make a difference, so I think rest would be the way to go.  On the other hand...  I can't decide what to do!  Hopefully I can stick to my rest plan.

So what time do I think I will get in the marathon?  Last year I ran it in 3:35.  Nothing I've done this year indicates that I will match that time.  Every race, every workout, pretty much everything, has been slower this year.  It all started in March when I got a bad case of sciatica, and it has taken me forever to overcome that.  The only thing I have this year that I didn't have last year is a lot stronger base.  Last year the longest I ever ran was the half marathon distance.  This year I've put in a few runs longer than that, plus overall my weekly mileage has been a lot more this year than last.  However, all that mileage has not thus far translated into faster times.  So, for this Saturday, I think it's unrealistic that I'll be below 3:40, unless all the stars and whatever align, so I'll have to be content with somewhere between 3:40 and 3:45.  If I'm slower than 3:45 I'll be somewhat disappointed, but not too much because there's always next year!

As for my fellow BBK members, you guys will be awesome!  Everyone is running so strong, I expect to see some great PR's.  Good luck to everyone.

It was my birthday today, so I have to stay very positive in my race report.  So I'll start with the positives:  I am now a member of the St. George marathon 10-year club!  And I did qualify for Boston so I have at least two more years to run it if I ever decide that's what I want to do.  Any other positives?  I completed the marathon with a minimum of walking after my legs rebelled early on.  I ran the most even splits I've ever run at this marathon.  Usually I negative split by three or four minutes, or positive split by many, many minutes (when I've faded badly at the end).  Today I ran the first half in 2:01 and the second in 2:00, so pretty even for me.  I was faster than I was when I first ran it 13 years ago.  Now the negatives: I was 26 minutes slower than last year.  I can only blame about 10 minutes of being slower on the weather, so how do I explain the other 16?  I certainly was not undertrained, I ran MUCH more this year than last, I ran much more this year than any previous year, and yet this was my second slowest SGM (besides two that I don't count because I had some health issues during those).  I think it all comes down to hamstring/piriformis issues that have bugged me pretty much all year.  Aerobically I feel fine, my legs just always feel weak and achy and there is always pain in the hamstring area of both legs.  It always takes me a while to loosen up, but with the weather today, I don't think they ever loosened up.  So until I get these leg problems taken care of, I will not be setting any more PR's or apparently not even getting close.  My husband says my problem may be one that doctors can't help, the problem being getting older and entering the change of life (she whispers).  I hope I still have one or two last hurrahs left in me.  Stay tuned...

My fellow BBK members--what a great job all of you did.  I take some vicarious pleasure in your accomplishments by helping to hook us up with Steve and having him reveal to us the secret to marathon running:  lots of miles!  Thank you Steve, you're great!!  And Sasha, your encouragement and your willingness to answer any questions I've had is always appreciated!  It's been a lot of fun being a member of this blog.  I enjoyed meeting many of you Friday night. 

On a side-note, I have to add one more positive on this day:  OJ Simpson was convicted of armed robbery and could be sentenced to life in prison.  It's interesting, 13 years ago in 1995 when I first ran SGM, he had just been acquitted of double homicide in that wonderful trial I'm sure all of you remember.  I still remember being mad when I ran the marathon.  So his legal issues make interesting bookends to my 10 years of running the St. George marathon.

I feel like I need to update my blog.  I decided after the marathon to take time off to let whatever is ailing my legs to heal up.   I went to a physical therapist on Thursday and the problem was diagnosed as ischial tuberosity which I guess is a fancy way of saying I have tendonitis on the upper part of the hamstrings on both legs.  My chiropractor agrees that is the problem also.  I'm getting treatment from both the PT and chiropractor and hopefully the problem will heal quickly and I'll be back to running soon.  In the meantime, I'm trying to do cross-training, with a little biking, a little stair-stepping, a little elliptical and maybe some pool running as part of the regime.  I feel I need to give my body a break from the constant pounding of running.  So don't expect any big mile weeks from me anytime soon.

I missed running with the group today because I need to let my hammys heal before I can run again.  I'm one of those lucky runners that seem to always get injuries that take a long time to heal.  My PT said tendon injuries are the hardest to heal because tendons don't get a good blood supply going to them, to they take longer to heal than say a muscle or something that does get a lot of blood.  So who knows how long I'll be out.  I know from sad experience if I don't take the time off now and let things heal up, it will just stay a nagging injury and will just keep on bugging me, and eventually I will have to take time off, so I might as well do it now.  I will blog my cross-training just so I can keep track of what I do.  So all you BBK's, I'll miss you, but hopefully when I come back I'll be a healthier and happier runner.  You guys stay healthy and happy!!

I went to the SJ Rec Center and spent 30 minutes on the stair stepper, then 30 minutes on the elliptical.  I'm trying to do 5Ks on the elliptical, similar to what I do on a treamill.  I think what I can do on the elliptical would be what I could do on a treadmill.  Right now with resistance set to 10 it takes me about 25:30 to run the 5K.  I'll try to get faster in the weeks to come.

I' m going to start recording my cross-training as mileage so it doesn't look like I'm doing nothing.  I first went to the Rec Center at 9:00 for a yoga class.  I need all that stretching and other stuff,.  Then I went upstairs and did the stair master for 40 minutes.  That is quite the workout.  I feel like that has got to be keeping me in running shape, at least somewhat, right?  I then did the elliptical, pedaling backwards, for 10 minutes.  It was a lot of fun.  I miss my running group a lot, but I've got to say I've enjoyed this cross-training.  But, BBK group, you are still my first love!  Hope to be back soon.

My cross-training today:  35 minutes on the elliptical, 22:47 of it at a fast pace (did a 5K in that time) on a level 10; 23 minutes on the stair stepper.  I then walked with my dog on the canal road for about 30 minutes.  How many miles is all that?  I think I'll just put down 5, that sounds good.

For cross-training today, I spent 50 minutes on the elliptical.  Lots of fun.  I figured since my BBK group went 60 minutes today, I should do 60 also, but only made it to 50 because I had to get home so my son could have the car.

Update on the injury:  when I broke my toe a few years ago, I could feel it get better each day.  In other words, every day it felt a little better, and by a week after it felt almost healed.  For this current injury, every day it feels about the same.  If there is any improvement, I can't really tell, but I figure there has to be since I'm not running on it.  That's why I think it will be at least a month and probably longer before I can run again.  Remember when Carlos Boozer had the never ending hamstring injury a couple of years ago?  Everyone thought he was faking the injury because no injury takes that long to heal, or so they said.  Unfortunately, these hamstring injuries take a long time to heal.  So I'm just going to have to become a friend of the gym and learn to love cross-training.

On another note, I went to the BYU bookstore the other day, and saw they were selling shirts that said, "Quest for 12-1."  Sorry, BYU fans, I couldn't resist, and I'm a BYU fan myself.

Not much today, 20 minutes on the stair master.  Actually, timewise it wasn't a lot, but exercise effort-wise it was quite a bit.  Nothing gives you an aerobic workout like that stairmaster.  I have a love/hate relationship with it.

I couldn't spend a lot of time at the gym today because my 9 year old's football team was making a visit to BYU.  We got to see the locker room, weight room and then we got to watch a practice.  Some of the players got into a scuffle right in front of us.  I thought that wasn't much of an example for these young boys, but it did make things interesting.  Then all the players came over and gave autographs to anyone who asked.  They were all very nice.  I was especially impressed with Bronco Mendenhall.  I saw a lot of kindness and goodness in the way he treated everyone.  Maybe I'm just a biased BYU fan, but I was just really impressed by him.  Harvey Unga was also really nice, he went up to all the boys and called them by name (they had their jerseys on with their names on them) and thanked them all for coming.  It was a fun experience and I will root even more vigorously for BYU now.

I spent about 35 minutes on the elliptical and was able to go the 5K distance in 21:55 at a level 10.  I then did 12 minutes on the stair master.  I also did some yoga and core work.  I heard that a weak core leads to hamstring issues, so I'm going to try and strengthen that area.  I also was able to run in place for 5 minutes with no pain.  I'm not sure what that means because most of the pain is when I stride out, but maybe if I can run in place regularly I'll keep some muscle memory on how it feels to run.

My workout today consisted of 53 minutes on the elliptical.  I did 1:30 at a hard pace, then 30 seconds recovery.  That was pretty fun.  I then walked for 10 minutes on the treadmill, just to see if walking aggravated my hamstrings.  I could feel a little something, but it wasn't too bad.

 I'm tempted every day to run, but I just have to resist, knowing I'll be glad that I took the time to heal completely.  I keep telling myself that if I can't really run again for two months, that's ok, two months goes fast.  I remember when I had an IT band injury many years ago, it was a bad injury, at its worst I couldn't have run if I wanted to. Despite that, I resisted taking time off from running, and I would rest a few days, then test it out.  I did that several times before I just decided I would not run for two months.  I stuck to that, and then after two months started running again, had a really good running season capped by a PR at St. George, and have never again had IT band issues.  So I guess taking enough time off is the answer to some of these nagging injuries.  I hope I can stick to my plan of no running until everything feels better.

I'm especially tempted to run when I read the blogs of the BBK people telling about the workouts.  Then some of them talk about how cold they were, and then I'm happy I didn't have to get up early to run in the dark and cold.  So BBK people, keep telling how cold it is during the workouts so I don't miss the group so much.

To the Rec Center.  I did 2x20 minutes on the stair stepper.  The last 20 minutes I put the stair master on its highest level and did some running--not the whole 20 minutes, that would have killed me, but some minute intervals spread throughout.  I can do that kind of running without feeling any pain in my hamstrings, so maybe that's what I'll have to do the next few weeks.  I then spent 25 minutes on the elliptical.  Family Guy was on the TV when I did that, so of course I was forced to watch.  What a show.  Funny but very crude at the same time.

Everyone knows I'm not running this mileage, right?  I'm just guesstimating how my cross-training translates into miles, just so it won't look like I'm doing absolutely nothing.  I don't want to see zeros for the next few weeks.

Anyway, my workout today consisted of walking on the treadmill for 20 minutes, varying the speed, trying to stretch out my legs and at the same time stretch the hamstrings.  I was able to get to 4.5 mph at Level 2 with no pain, so I saw that as a good sign.

Later, I went to the Rec Center and did the stairmaster for about 25 minutes.  I first just walked for 20 minutes, then for 5 minutes I threw in some running.  The machine is getting easier, I can have it at a higher level without my legs burning from pain.  Today I ran at level 17 without holding on to the handrails.  Before this I had always held on to the handrails because I have a big fear of falling off, that would be really bad.  I think if I'm really careful I won't fall, at least I hope not.  I guess I like to live dangerously on those gym machines. 

I'm slowly working my way back into running.  I got on the treadmill for 65 minutes, walking mainly, but throwing in some running along the way.  I ran comfortably without pain at 5.0mph and 2% incline for quite a while.  I tried to get faster, and by the time I hit 6.0mph I was feeling pain in the hamstrings.  It just feels like they need to be able to stretch out more and then there wouldn't be pain.  So I have to keep working at getting them more flexible.  So for the time being, I may be slow, but at least I'm running again, which feels good.

I think I'll just put down 3 miles every day.  It doesn't really matter what I put, I'm not doing a whole lot of running but I am cross-training a lot, so whatever.  I did manage to get on the treadmill and walk/run.  Every day I try a little faster.  I'm really trying to work on form, trying to relaxxxxxxx.  Everytime i think "relax" I seem to get more tense.  I think that may be the root of my problem, I'm too stiff and tight.  So the key word is "relax," run at whatever speed I can stay "relaxxxed."  I guess that's my word for today.  RELAX everyone.

Another walk/run day on the treadmill.  My hamstrings feel just a little tight and sore, not too bad.  I'm actually thinking I may be able to return to the group soon.  One or two more weeks of easy running, then I may venture back with them.

I did another treadmill walk/run workout.  This is getting kind of boring, isn't it.  Boring for anyone reading my blog, but actually fun for me because it's just great to be running again.  I did some faster running also, that was the best.  Hopefully things will keep feeling ok.  I also went to the Rec Center and spent 20 minutes on the stairmaster.  That is the best workout of all.  I always say I'll keep it easy just to get me to get on it, then I always have to push it at the end, to where my legs are wobbling when I finish.  Always glad when it's done.

I went to Lisa's class at the Rec Center and we worked on lower body strengthening.  It was fun.  It's always fun, I'm always glad when I go, it's just sometimes hard to get there at 5:30am.  Then I lifted weights upstairs with Peggy and Debbie for a few minutes after that.  Later I did another treadmill run/walk thing.  I'm slowly starting to run more than I walk, I think.  I'm still working on "relaxing."

It was a busy day for me.  First, my 9-year old had his championship football game today.  They had a great season, only losing one game, and they avenged that loss last week, playing a great game.  We all had high hopes they would win the championship, but alas, they came up short, losing 7-0.  What does it take to win a championship?  I've now been there three times with my two boys, but they've lost everytime.   Maybe I'm the jinx.  Maybe next time I'll just stay home.  Anyway, that took up most of the morning.  Then I of course had to watch the BYU game, which helped take some of my pain away, but not entirely.  I then felt I had to do some yard work or I'd feel terribly guilty, so I did that.  Finally, I got on the treadmill and got in a pretty good run, 26 minutes non-stop, and then a few minutes more after taking a walking break.  I would say I had minimal hamstring pain during the run.  I may just have to learn to live with always having a little pain, I can't see being totally pain free anytime soon.  I can deal with a little pain.  So we'll see how next week goes, and then decide if I can return to the group.  I haven't run outside in so long because I hate the cold, so I wonder how I'll handle it.

I first went at 5:30 to the Rec Center and did Lisa's circuit training class.  I really like her classes because she mixes things up and it just seems like you get a good workout and I'm sure many of the things she has us do helps with running also.  All I know is in 2007 when I attended her classes regularly, I ran injury free and had some PRs also.  So I'm trying it again.  Then I went upstairs and lifted a few weights.  Peggy and Debbie were there also (Debbie had attended the class also.)  I finished with about 12 minutes on the stairmaster.

Later, I got on the treadmill and ran/walked for 30 minutes, then did some faster one minute intervals.  The emphasis was on staying relaxed, which I think I achieved.  It was fun.

I started out at the Rec Center at 9:00 to do the yoga class there.  I need the stretching and everything else it offers (especially breathing and relaxation.)  I then took my dog to the canal road and ran easy for almost 30 minutes.  I felt a little tight in my hamstrings, but felt no pain, so I thought that was good.  I finished up later with 20 minutes on the stairmaster.  I did the stairmaster because everything else I had done today wasn't too aerobic, so I needed an exercise that really got me working hard, which the stairmaster is good at.

I've been rereading Chi Running, one of my favorite running books.  In it the author (Danny Dreyer) says that running does not hurt your body, it's the way you run that does the damage and causes pain.  He thinks stress and tension cause most running injuries, and if we could just learn to relax and run like little children, running would become much easier, you'd be able to run faster and without injuries and it would just be much more enjoyable.  So my main goal now is to run relaxed with no tension.  Hopefully it will become easier to do the more I practice it, my natural way is to run with lots of tension, which is obviously not good.

I really didn't do well last week on blogging.  My resolution is to do better.  I think I'm doing so much run/walking type stuff that it's hard to determine how many miles I've run, so I just don't even try to guess and avoid posting a blog.  I did run with the group last Thursday, and was happy to be back with everyone, even though I really didn't talk to anyone for too long, except for Alan.  Then on Saturday I ran with Cheris, Michelle,  Debbie, Dean and Kris.  That was fun, we had fun talking.  I've missed all those guys!!

Today--I took my dog to the canal road about noon and had a great run, nice warm weather, no wind, it was great.  I spent 30 minutes there, walking some, mostly running.  My goal is to avoid pain in the hamstrings and to run loose and relaxed.  I didn't feel any pain and tried my best to be relaxed.  Then I got on the treadmill and ran some faster one minute "sprints" I guess you'd call them, even though they weren't overly fast.  I felt just a little pain in my hamstrings doing that.  It was an enjoyable run.  Now to run with the group again tomorrow.

I met with the running group at 5:45.  The plan for today was to try and keep the group somewhat together, at least for part of the run.  I think it worked fine, we were able to talk to a lot of different people and it just felt more like a group run.  I don't know if everyone wants to do it that way everytime, but I enjoyed it.  Last Thursday I felt a little in "no man's land," knowing the group was out there somewhere in the mist ahead of me, but not really being able to see or talk to anyone besides who I was running right next to.   What do the rest of you guys think, what do you prefer?  Do you like staying with the group more or do you prefer running your pace for the distance and not having to worry about regrouping?  

In any event, it was great being back with my group, I was on a type of runner's high all morning just enjoying being back out running again with the fun group!

I did go to yoga at the Rec Center at 9:00.  I've decided I have to do yoga if I want to continue to be a runner.   I need all the stretching and strengthening.  It's rough getting older, you seem to need more maintenance.  I enjoy yoga too, the teacher is calm and relaxing, just what I need, and I get to visit with some neighbors I don't normally talk to very often.  All in all, a fun morning.

I went to Costco yesterday and bought a Garmin 305!!  So I will no longer have to ask everyone I'm running next to what our pace is and how far we've gone.  I'm sure everyone in the group is happy to hear that!  I tested it out today on the canal road.  I kept looking at my pace, hoping I'd be faster.  I need to just run comfortably and not worry too much about pace.  Anyway, it was a great day to run, warm, no wind.  We'd better enjoy it because I don't think it will last.  I later got on the treadmill and ran about 3 miles more, alternating pace.  Fun, fun.

I met with the BBK group at Cheris' house at 5:45.  It's hard to describe the run, suffice it to say there were lots of hills, and we all love hills!!  Thank you Cheris for planning that workout.  And since this was my first run with the group where I've used a garmin, I need to write down the vital info:  6.27 miles in 58:37, 9:21 average, with a 7:03 best.  I like that 7:03 best, I probably just held that for about a second.  It was fun being with everyone in the group.

At 9:00 I went to the Rec Center for yoga class, which I enjoyed as always.  I then did 15 minutes on the stairmaster; I can't seem to leave that stairmaster alone, I love it and hate it at the same time.  And then for good measure I went home and ran a little more on the treadmill, once again concentrating on form and trying to be totally relaxed.  It's difficult to change form after a certain way has become ingrained, but I'm trying!

After yesterday, I just wanted an easy day, so I went to the Rec Center around 11:00 and did the stairmaster for 10 minutes, then did some core work, then went to the canal road with my dog and ran easy for about 30 minutes.  It was a nice day, a little cooler, but still nice to be outside running.

I woke up early, too early, thinking about the Bingham-Alta game, and also about the BYU-Utah game.  Am I obsessed with football, or what?  It would have been nice for Bingham to win so we Bingham Butt-Kickers could revel in their glory, because their glory is our glory, right?  Oh well, maybe next year.  And now to see if BYU can pull off an upset.

Anyway, back to running.  I couldn't face the dark and cold, so I talked myself out of meeting some members of the BBK for a long ran, and I just ran on my treadmill instead.  After a nice long warm-up, I got to the meat of the workout which was a fast 5K.  I managed to run it in 23:17, with no incline.  I'd like to work up to around 22 minutes at a 2% incline.  That's what I was able to do when I was running pretty well, so hopefully I can do that again sometime in the not too distant future.  I also plan to get in some core work later on, maybe during the big game.

I first got up and made it to the Rec Center at 5:30 to do Lisa's class.  We worked on upper body strength.  I then spent a few minutes on my own working on core exercises.  Later, I ran on the treadmill, and again did a fast 5K.  I probably should just be running slow and easy, but I enjoy doing those 5Ks.  This time I managed 22:45 at no incline.  Now again, that's a treadmill time and I could not run that fast on the roads.  Eric and Kelli, I think you could run faster on a treadmill than the roads because on the treadmill there are no hills and no wind resistance, so it's easier going.  Give it a try, I bet you could set an all time record for a 5K on the treadmill.

I met with the group at Bingham High at 5:45.  We ran the approximately 6.5 mile route I had picked out last summer.  I tried to make the speedies start behind us so they would have to catch us and no one would get left too far behind.  However, it didn't seem to work, because they caught us early on.  I need to ask them to wait about 10 minutes before coming after us.  I ran the entire time with Lisa Hardy.  We had a nice time talking.  The only problem is that I went just a little faster than I wanted to go.  I kept thinking I needed to tell her I wanted to slow down, but you know how it goes, a little pride gets in the way and you just think you need to keep going fast.  We ran (literally) into Michelle, Cheris and Debbie who said the speedies took a wrong street, so we bagged the last little bit of the run and just finished thru Prospector.  I was more than happy to skip the last uphill street, although Prospector had its uphill also.  Cheris and Michelle were talking about running Boston.  Makes me think maybe I should go.  That's something to think about.  Anyway, it was a good run and I'm glad we got in almost 7 miles.

My legs felt a little tight and sore today, so I figured I should take it easy.  I ended up going to the canal road and walking/running for 30 minutes.  I think I got in two miles of running.   A kind of uneventful running day.

I met with the BBK's at 7:00 for our Thanksgiving run around Parkway Palisades.  I kind of headed up the workout and had us do a couple of 2 mile repeats.  The first had a competitive element where one group started a couple of minutes ahead of the other, and then we saw who finished first.  I kind of pushed it and ran the first 2 mile repeat in 16:08.  The second was a little slower, 16:30.  Then we ran the main road once and it was tough.  It took 9:20.  I ran with Michelle and Cheris, that was fun as always.  Eric was looking strong today.  But I feel out of practice on those hills, I think we need to start doing them somewhat regularly, what do the rest of you think?

After yesterday, I needed an easier day.  So all I did was run pretty easily on the treadmill for 3 miles.  Actually, I put in some faster minutes, but then took good recoveries so it never got too painful.

Another easy day.  Not even a long, easy day.  My husband had a remodeling project he wanted to work on, so I felt I couldn't spend much time running.  I'll just consider this my easy week and pick it up next week.

I didn't start December off very well, barely getting in any running.  I was a little too keyed up about things to put in a decent run.  Hopefully the rest of the week will be better.

Met with the BBK's at the church at 3200 W. and 102 So.  I took off with the group and was surprised to see I could actually stay with the lead pack--at least for a while.  Gradually I began to fade, until I met up with Dean and then Lynette and we finished the run together.  I was really dragging at the end.  Our average pace was about 8:36, but that was with being a little faster at the start and a lot slower at the end.  I usually like to finish faster, so I'm just going to have to start slower.  I'm glad Peggy will now be the speed police and will keep us under control.

It was the old dreadmill, I mean treadmill, day.  I actually like the treadmill so I probably shouldn't be calling it that.  While watching my favorite shows, such as Regis and Kelli, and of course The View, I got in a pretty good workout.  I threw in some fast stuff there at the end, got the treadmill up to 10.6mph for a short distance (with no incline.)  It was fun.

I met the group at Peggy's house at 5:45am.  The group was just a little smaller than it's been lately.  Several, such as Kelli and Britta, are battling injuries.  We missed you guys!  Anyway, Peggy had a clever workout planned, the only problem was none of us could quite figure out how to do it right.  It had something to do with throwing gloves into a pile, and then exchanging gloves, and then exchanging partners, and then running in different directions.  It was too early in the morning for our brains to follow it all.  But I liked the idea of trying to think of something to do that was a little diferent.  We eventually just all grouped together and ran over to Y Worry Lane by the temple.  We had a fun political discussion.  Everybody seems to think about the same, so that made it nice, nobody to challenge our beliefs, we liked that.  I was just a little draggy this morning and once again ran a little faster than I really wanted, but it was fun to be out with the group.

Short run, didn't get in as much as I wanted.

I had a funeral for my husband's aunt this morning, so I put off running until later in the day, and guess what, later never really came.  I did go to the Rec Center and do the stairmaster for 20 minutes, then some back and ab exercises.  Another low mileage week.  Hope to pick it up next week, but you never know about this time of the year.

I was up bright and early and at the Rec center at 5:30 to do Lisa's circuit class.  We rode the bike and worked on upper body exercises.  Then I went upstairs and did some back and ab exercises, then I did the stairmaster for 8 minutes.  Later on,  I ran on the treadmill and got in almost 3 miles.  Two miles were at 8.5 with no incline.  Always enjoyable to try and run fast on the treadmill.

Dean led the workout today.  We met at a church in his neighborhood, and then broke the run up into 3 segments.  I liked that because we were able to regroup and see all the members of our group at each regrouping.  It was cold out, but besides my hands being a little cold, it was fine.  I'll take the cold over the wind any day.  I was able to talk to several people, which was fun.  I felt pretty strong during the run.  I think working on my core strength by doing yoga and other exercises has helped me feel stronger.  Last year (speaking of pre-St. George marathon time) when I didn't do those things, I always felt a little weak and struggled to keep up with the group.  Plus I struggled with injuries.  So I know what to do if I want a better year of running in '09.

Since I now have a Garmin, I thought I'd put in the vital stats of the run:

Interval 1:

Time:  16:47

Distance:  1.84 miles

Avg Pace:  9:06

Best:  7:06

Interval 2:

Time:  17:45

Distance:  2.09 miles

Avg. Pace:  8:30

Best::  7:25

Interval 3:

Time:  20:43

Distance:  2.4 miles

Avg. Pace:  8:38

Best:  7:00

A lot of times at night, I have great ambitions about getting up early and running.  Then when early comes, I talk myself out of it.  That's what happened today. I had to be at my 9 year old's class at 9:00 to help with reading, so that's what I did first.   Everyone in his class is a pretty good reader.  Then I found a book that totally grabbed my attention and I had trouble doing anything besides reading it.  Don't ask what it's about, let's just say it has something to do with orange juice and a glove and stuff like that.  Those who know me well and my obsessions may be able to figure it out.  Anyway, I finally put the book down and got on the treadmill and ended up having a very nice run.  I went very easy for about 30 minutes, then cranked the treadmill up to 8.5 mph and ran that for one mile, then eased back down and ran for another mile at a slower pace.  It was very enjoyable. 

I met with the group at 5:45 at Parkway Palisades.  One of these weeks I'm going to make the 5:15 group, but I'm not quite ready for that yet.  Peggy had us do 3 approximately 2 mile runs.  I must need a lot of time to warm-up, because the first two I was struggling, feeling uncomfortable, having trouble keeping up.  By the third, I fit right in, felt good, stayed up with everyone.  I was sure they had slowed down for that one, but Peggy said she thought they were running about the same pace.  Here is the info from each run:

1-  Time:  17:43; Distance 1.98 miles; avg. pace 8:56; best 6:53

2-  Time:  16:40; Distance 1.71 miles; avg. pace 9:45; best 7:29

3-  Time:  16:35; Distance 1.95 miles; avg. pace 8:29; best 7:13

It was a fun workout.

I managed to get up and make it to Lisa's 5:30 class at the Rec Center.  Usually, I talk myself out of going, but today I made it somehow.  We worked on lower body strength.  I like the class because we do a lot of the exercises my physical therapist says I should do, but I never do them to the extent she has us do them.  Lunges, squats, planks, core work, all that stuff I need to do to run injury free.  Plus, we jump and do other things that are good that I seldom do on my own.  So I was glad as always that I went.

Later I took my dog to the canal road and ran a little.  I wanted to run for a while at a very comfortable pace, just to see what that pace is.  It turned out to be 11:30 minute miles.  Pretty slow, but it was comfortable.  I then ran for 5 minutes comfortably hard, and averaged 8:36.  I then did one minute pretty hard, and that average was 7:25.  The Garmin is great, I can experiment with different paces.  Is this the last nice day before the snow?

I went to bed last night thinking I would meet some of the running group at 6:30 to run 10 miles, if it wasn't snowing.  I didn't set my alarm because I always wake up around 5:00 or 5:30.  Well, guess who didn't wake up until 6:15.  I figured it would be too much of a rush to get there in time.  Plus, it looked cold and a little windy outside, so it was easy to talk myself into staying home and just running on the treadmill.  I ended up having a nice treadmill run.  After the initial warming up, which takes like 30 minutes, I was able to increase the speed and run fairly fast for about 20 minutes.  I varied the pace throughout, which is always a fun way to do it, so the treadmill doesn't get boring.  Then it was off to do my first real Christmas shopping this year.  We had fun at Best Buy, Costco and the mall.  Missed all you guys I could have run with this morning, maybe next time?

I made it to the 5:30 Rec Center class, and then later did some running on my treadmill.  I had such a good treadmill run last Saturday that I was expecting the same today, but I just didn't feel as good today.   I guess we all have days like that. 

Our first bad weather run of this winter.  I met the BBK's at Bingham at 5:45.  There was already a large group of them who had met at 5:15 to run.  Way to go, guys, I admire your dedication, especially on a morning like today.  If I hadn't been in charge of the run, I probably wouldn't have been there at all.  Anyway, we just all kind of stayed together on our run thru the neighborhoods near Bingham.  I was feeling very tight, kind of like I felt all last summer.  Don't know if it was just the cold weather or what, but I have been slacking a little on my stretching lately.  One of these days it will get thru my head that I ideally should stretch just about as much as I run.  So after getting the kids to school, I spent 30 good minutes really working on the stretching and yoga stuff that I know I need to do.  It was fun running with the group in the snow today--but I still prefer summer running.

Stayed inside and ran on the treadmill.  It was uneventful but fun (does that make it eventful?)

I met the BBK group at 5:45 at the So. Jordan park.  The plan today was to run our 5K route twice, maybe throwing in a little speed to get ready for Painter's.  The first one I ran with Peggy and Nancy R.  It was fun.  Just wish I didn't have that darn tightness in my legs, my left hamstring especially.  Plus I feel tight in my upper body.  Does anybody else experience that?  I feel like if I could just loosen up, I would actually enjoy running.  What's the secret?  I stretch and stretch, but I still feel tight.  Yoga every day, maybe that's the answer.

Anyway, back to running.  It started snowing a little during our first run, then it continued throughout the second.  I worried about falling, so ran a bit gingerly.  We were supposed to do one minutes on, one off, but I got separated from the group, so gave up on that idea.  Canterwood looked really good, I was tempted to turn there, but I kept going.  Just to complete that run was an accomplishment, I think.

Good to see everyone today.

First 5K:  26:49; avg. pace 8:50; best 7:20  (heading south)

Second 5K:  28:11; avg. pace 9:18; best 7:24 (north)

Today was no day to run outside--but I wouldn't have run outside probably if it had been 20 degrees warmer and no wind.  I only like running outside when I can run with a group.  Otherwise, it's to the treadmill to run and catch up on some of my favorite shows.  I set the treadmill at a high incline to practice hill running.  Fun, as always.

It hurts to put a zero in the total distance box.  This is the first time I've missed working out on a non-Sunday in like forever.  Hubby wanted to get going on Christmas shopping early, then I thought about running during the BYU game, which started at 6pm, but I just didn't seem to have the energy.  So nothing for me today.

My lethargy continued today.  I think it may have had something to do with some medication I took yesterday that has as a side affect making you "exercise intolerant."  I was definitely something intolerant today, the running just would not happen very well.  I think I managed about two very unenthusiastic miles.

I think my meds were still affecting me.  I woke up at 5:00 with the plan to meet the running group, but I also had a headache, so I thought, "Hmm, I could go outside in the cold, dark, and probably icy weather, or I could go back to bed and try to get rid of this headache."  Guess which one won?  When I did finally get back up, I felt better, but I still had no enthusiasm for running.  It seemed worse than yesterday, I barely got in a mile.  Hopefully things will be better soon.

Finally, a fairly good day of running.  I stayed inside on the treadmill and ran at various speeds while watching Road Trip, which starred one of my daughter's favorite actresses, Raven Simone, and one of my favorite entertainers, Donny Osmond!  It was a pretty funny movie, it kept me entertained and on the treadmill longer than I probably would have stayed on otherwise.  Merry Christmas to everyone!  I think my shopping's about done.

After opening all the presents and hanging out with the family, I got on the treadmill and tried to run a little.  My hamstrings were bothering me, I just didn't seem to have the energy or desire to run because of the pain.  So I moved to the spinning bike and did that for almost an hour.  That was great, no pain, everything felt really good. 

I decided after the discomfort I felt yesterday running that I would take a break today.  I rode the spinning bike again for close to 40 minutes, then I got on the treadmill and walked on an incline for 30 minutes.  Everything felt good, I only feel pain when I run.

First thing, I spent 30 minutes on the spinning bike and 30 minutes walking on the treadmill on an incline.  I watched the movie called The Jane Austen Book Club.  It was pretty good, I learned a lot about Jane Austen's works.  Later on, after doing my Saturday chores, I went to the Rec Center mainly to do more cross training.  I decided to run a little on their indoor track just to see if I could run pain free.  To my surprise,  I was able to run for 30 minutes and my hamstrings didn't bother me at all.  I was working on some new techniques I've been reading about in Brain Training for Runners, a book I got for Christmas.  I think that helped take pressure off the hamstrings.  So I was pleased to get in some pain free running for the first time in a while.  Let's hope I can keep it up.

First thing this morning, I got on my stationary bike and rode for 30 minutes.  Then I walked on my treadmill on almost the highest incline for 30 minutes.  I'm thinking if I do that reguarly, my legs should get stronger and maybe (hopefully) more injury resistant.  I was planning to run later, but never got around to it.  After the holidays (and getting the kids back to school) I hope to get on a better schedule.

I met the group at Parkway Palisades at 5:45.  Some of them had already warmed-up and took off right away.  I ran back with Michelle and Cheris, we decided we need more warm-up time, although I guess Cheris had run a little beforehand.  Anyway, we managed to keep the main group somewhat within sight, then they came back and regrouped with us, then we all stayed pretty much together for the remainder of the run.  We did hill repeats on the big hill by Lampton, which was tough but hopefully helpful.  I'm thinking if we run Painter's we'd better get some hill work in.  When we finally got to some downhill on one of the main streets in Parkway Palisades, I did what I worry about doing this time of year--I fell.  I don't think I hit any ice, I think my foot just got caught on a small pile of snow.  Anyway, thanks to my gloves and two pairs of pants, I really wasn't hurt.   Peggy fell near the end of the run; I didn't see that happen but she told us about it.  Hopefully those are our only spills for this year.

I went to the Rec Center around 9:30 to run on their indoor track.  Lots of people there, have their new year's resolutions kicked in a day early?  I ran for 30 minutes, then I did several fast straights, walking curves.  The straights are so short I can run them in about 10 seconds, so it wasn't a lot of fast running, just enough to be fun.  I saw Debbie at the end with almost her entire family there--that's a great family activity, I think, going to the gym together.

Since it's the new year and I've read other blogs where they're putting in their goals for '09, I thought I would too.  Last year I ran more mileage than I've ever run before, but it didn't translate into better race results.  I think the reason for that is I concentrated so much on running that I neglected other things that I need to do to stay healthy.  I need to stretch a lot, plus work on strength, especially core strength.  My most successful year of running I also did lots of cross-training, so I think I'll go back to that.  I plan to do some 100 mile bike rides next year.  So running will remain my first priority, but I think I'm a better runner when I'm doing lots of things in addition to running.  I may not get many 50 or 60 mile running weeks next year, but hopefully I'll be a healthier runner.  Number one priority:  NO INJURIES!

Good luck to everyone else in your goals for next year.  Whatever happens, it should be fun!