Believe to Achieve

less than zero degrees at 4am,  SOOOOO NOTTTTTTTT running.  Plus the roads are all ICE.  Like I need my legs this year.  Off to work for 13 long hours at 6am.  Got off work late and no GYMS open and I don't own a TM and jogging in place is NOT an option.  So I bailed.  The first day of the year and I didn't run.  Terribly pathetic.  My New Year starts Monday then.

To the rec center with Troy at 9:20am.  Feel bloated and gross.  Was super nauseated ALL day at work yesterday that I skipped breakfast and lunch.  Troy had dinner ready when I got home so forced myself to eat.  Today I just was not in the mood to run.  Kind of feel depressed.  I knew if I started I could get myself feeling better so I just got on and turned up the pace quickly.  AP for 10 miles=  7:24.  First three at 2%, last 7 at 1 %.  It was RATHER BUSY at the gym and I was getting overstimulated with the sounds of basketball games and TMs, and bike wheels turning along with the most ridiculous shows on television and my SHAKING TM.  I think this rec center is slanted.  I tend to run only on the left side of the TM because it pulls me that way and my left leg bothers me after I run on it.  Can't wait to do ALL my SW outside again.  Hurry up warmer weather or just give me some clear roads.  Happy New Year since I am counting this as my first day of the year, having worked the last two days.

I guess I'll mention it.  My left leg/hip is failing me.  I didn't run Sat or Sun and ran that 15 miler in the ARTIC on Friday and just one TM run yesterday (slanted TM that shook like a dog I tell ya) and its out of whack.  It killed walking around on it yesterday from my hip/piriformis to the inside of my knee (where I fell last Monday) to the outside of my calf to the bottom of my foot and big toe.  The nerves are all on fire.  I so don't want to start another injury-filled year and so don't want to go to the chiropracter but I think the fall plus the ridiculous TMs at PG rec are to blame.  I also need a deep tissue massage.  I guess I know what I am getting for my birthday coming up : D.  Nonetheless I trudged along on this morning OUTDOOR run on the hillsides of PG up and down rolling all around.  I was in pain and it was COLD and the roads  were still NOT clear but I just kept at it, my  left quad was soooo tight.  I just ran easy but picked it up slightly at the end.  The first mile was very slow, 9:24.  AP for 10.1 hilly miles= 8:14.  Now I am icing my  quad.  Just when things were going so well.  I am going to be optimistic though and nip this problem soon!!

Nada.  But I guess  I could count running non-stop at work for 13.5 hours.  I would have rather been running a 50 miler somewhere but that doesn't  pay the bills  : D.  I had the worst burning pain in my head,stomach, back, and leg, all on the left.  These attacks come out of nowhere.  I mentioned it on Tuesday but it seriously got so bad I had to take 1/2 a pain pill to sleep last night.  I got to work with extreme nausea and burning pain...but as with all my other "attacks" if I keep plugging along it eventually goes away, so I try hard to ignore the pain and just do my work.  It just so happened to be incredibly busy so the action never ended and even stayed over an hour.  I got home to a phone call from Kim to join her and Jane for a 10 miler in the early am.  I was so nauseated and achy all over but OF course I agreed.   A detox run would do me good....if they let me warm up.  Details to follow....see Thursday's report.

Met Kim and Jane at 5:50am.  THE ABSOLUTE COLDEST RUN I HAVE RUN OUTDOORS THIS SEASON!!!!!  YIKES!!   7 degrees (not including windchill and inversion). My legs were so stiff and frozen.  I had only two layers there but 5 layers on top including the huge 80s pullover.  My cheeks on my face were numb until I pounded them back to life.  I never felt like taking off my top layer in fear of instant ice over of my sweat.  At first Kim and Jane were going too fast for frozen ol' me and after almost three miles I warmed up and was able to get up with them and even push the pace a bit.  We ran the hilly route I ran Tuesday similar to the one I ran with Mel for our 20 miler.  It has some nice "recoveries" and then  back at it for another uphill.  It was tough especially in the cold.  My hair was crystalized white.  The AIR IS HEAVILY polluted.  Inversion made my mouth taste aluminum-like.  Luckily Kim had a cough drop that to me tasted like Cotton Candy.  YUM!!  It sure helped the last two miles.  We ran just over 10 miles together but I had further to go to get home so I got in 11.  AP for 11 = 7:46.  Left leg bugged me for the last 6 miles but it was so cold the pain was not as intense.  Went to the gym later with Troy-- did upper body work x 3 (flys, overheads, biceps (2 types), triceps (2types), and rows.  Finshed with a 2 minute elbow plank, and two left then right 45 seconds side planks (total 90 sec), finale-- straight arm plank x 60 seconds.  This was hard after doing so many weights.  I shook a lot even though it felt easy.  My hands on the hard floor made it too difficult to continue longer than that.  Happy Day.  I feel much better now.  

TM run with Troy.  Easy run day.  Long run (15 miler) planned with Melanie tomorrow on the FROZEN SOLID EARTH!!!   Ran real slow at first.  2% incline until mile 8 where I put it at 1%.  First mile 9:05, last mile 6:35.    Left hip/sciatica a REAL BUGGER right now.  Guess its time to fork over the mula I don't for an adjustment today.  Blah!!  Felt really strong on the last mile.  AP for 8 = 7:57.  Wore my new shoes, mizuno  precisions.  The current pair are worn thin on the left inside heel.  Hmmmm some problem with that left foot strike.  It drags apparently.  I just don't have time for a bunionectomy on that foot.  My right foot was done in 1996 because it was worse and  I land perfectly on the right and usually NEVER have a problem with that side.  My big toe on the left curves outward into my other toes and makes my push off crooked.  By the time I have time I will be 80 years old-- too old for surgery.  

18 miles with Melanie.  13 miles out in the frozen tundra, fog, pollution, windchill around Thanksgiving Point.  AP here 7:21.  First mile 8:09, last mile 6:58.  Thighs frozen, face burning.  Then brief stop at Mel's house and an impromptu run (Mel needed to drop something off at the rec center she works at) to the rec center.  Thawed out in 1 minute in my car that I felt like I had jumped in a pool of water when we started back out in the cold again.  1.75 miles to rec center. We were so melting now so we ran on the TMs (impromptu again) for 2 miles at 7:30 AP.  OH so LOVE those TMs.  No shaking.  Felt like I was moon walking. We felt like we could keep going but must be on our way outdoors.  Frozen sweat run back to Mel's house in a swift pace.  Last mile 7:10.   Total AP for 18 miles=  7:24!!!!  YIPPEE!!  Now its time for my 8 year old's baptism!!! All in a days work  : D.  Thanks Melanie for getting me to work hard.  Thanks for the icicle run and the warm TM!!!

PM-- 7 hours later and I feel like I didn't even run yet today.  Leg pain all gone.  It acted up quite a bit during the run and now nothing.  Got adjusted last night at 6pm.  He said my left hip, knee and ankle were all out.  I heard them "pop" back into place.  It still hurt all last night.  I guess the nerve needed some time to realize it wasn't "pinched" anymore. 

ICE skated to the rec center ever so carefully--  AP for "warm up"  3 @ 9:14.  Did one of those leg out and up and to the side to an almost crash slide on my back but managed to stay upright just after I felt it might be safe to pick up the pace.  Lots of black ice lurking under the skiff of a snow fall on the frozen ground.  Wasn't worth going any faster.  I tried to relax after that but I remained too cautious.  Ran 8 miles on the TM at 2% grade at AP 7:46.  One mile  acutally was at 1% near the end then I went back up to 2% sprinting at 10 mph to beat 62 minutes  (60 minute TM Cut off time with the allotted cooldown preprogramed by the rec) on the TM, missed it by 8 seconds so I had to wait for the TM to reboot to get in a few more "steps" to get 8 miles!!  ARGHH!!!.  NEXT TIME!!!      also did arms-- biceps (2 types), triceps (2 types), flies, shoulder raises, rows.  2 sets of 10- 12.  Troy wanting to leave.  He ran 6 miles on the TM!!!  I have a headache.  And my cheeks are going numb and tingly (not from the cold).  Yesterday  I put on some earrings for the first time in years and wore them all day.  I am allergic to some metals...After itching a lot yesterday, .I awoke today with puffy cheeks and a swollen eyelid.  Hence the numb cheeks.  Still no more earrings for me. 

Continue READING to get the full jist of my day today.  Feel lucky.  I was called at 430am to be asked if I want to be on call.  I was awakened from a dream so of course I said yes.  But then I couldn't fall back to sleep.  And then I thought, I guess I can run today.  I wasn't about to run outside before work otherwise.  Apparently it was 0 degrees out.  I finally fell asleep at 530am.  Thought about doing my intended workout for tomorrow TODAY.  This way I could be on schedule with Mel and Kim.  I decided to go to Mel's gym in Lehi since the TMs there are better, albeit CROWDED (all the TMs touch each other). When I got there, I realized  I didn't have my music but since it took 20 minutes to get there I had to run SANS music for SW in a crowded gym.  First bad sign.  Started out and the TM I was on felt hard even at 8:57 pace. Second bad sign. So I decided to just go easy for the day but then I fought that thought and felt I should just get it done since I am here.  Got on a front row TM under a fan after a sweltering 3 mile warm up in the back row.  Here is what I ran:  3 mile warm up=  8:57, 8:30, 8:00 at 1 %.  Then SW 3 x 3 miles at a fast pace:  6:44, 6:44, 6:44, then very brief water break since I had no fuel or water bottle and then one mile at 8:20, then 6:44, 6:40, 6:40.  All at 1 %.  Then water break.  Then MAJOR DISTRACTION PROBLEM!!!!  I had left my TM going at 6.7  mph while I hurried out the gate to the water and back and another woman there was commenting how her and I were the only ones sweating in the cardio area.  She was glad she wasn't the only one and just as I said something like "really..."  I stepped on to MY MOVING TM AND CRASHED LIKE NO OTHER!!!  I WENT FLYING DOWN AND WAS EATEN UP THEN SPIT OUT BY THE TM.  Imagine those cartoons that you see donald duck getting flattened over and over and quacking every time he surfaced.  That was me.  OH MY HECK DID THAT HURT but I was SUPER EMBARRASSED and got right up.  I currently have about 5 large bruises-- one on my shoulder, elbow, knee, shin amd butt Not to mention the twisted lower back because I was flung sideways. OH I could have made YOU TUBE with this one.  There was even a video camera placed right at my TM.  I told the front desk to review the tape and have a good laugh or cry.  I was VERY frustrated but persevered.  Had I not just read Dean Karnazes book Ultramarathon Man and how he pushed the limits of the body I would not have gotten myself back on that TM.  After a trip to the bathroom I got back on for 3 more SW miles after a .25 mile warmup at 8:00 pace to test for broken bones.  These miles were run at 6:44, 6:40, and 6:22!!  with a sprint at the end for .1 at 5:56 pace. Cooldown mile at 8:00 pace.  A few HOURS later I felt like I was hit by a truck.  I am tender where I shouldn't be tender.  Didn't help that I lifted weights yesterday adding to the intensity.  OUCH!!!  I really hurt.  But NOTHING broken obviously.  Total body bruise makeover.  BTW all the miles felt quite good.  6:44 pace felt VERY doable for many more miles.  

7 ACHING miles around the track at PG rec.  Figured outdoors and TM runs UNsafe for me.  But of course the track direction was the direction I twisted myself.  I awoke to a very ANGRY quad and burning pain in my lower back through my butt.  Along with my aching neck, upper left arm and shoulder and PINKY finger.  Yes I fell straight down in to a moving Treadmill (or DREADmill as April calls it) hands then left arm then shoulder then a twist to the right and a fling thru the butt cheek and AWAY I went.  Well that was yesterday.  Full report there.  NOW I feel very much like I took a bad fall.  BUT I decided to just start running around PG's little track (1 mile = 6 1/3 laps.  It was crowded but worked out okay.  First mile my right quad and lower back could barely move.  I was hobbling.  The more I ran the less hobbling became a problem.  The quad remained very tight especially as we were circling RIGHT.  Blah.  But I was in cruise control.  I had my music and was passing everyone dozens of times.  AP for  6.66 easy miles =  8:04.  This includes all my swerving and dodging.  It kept my mind off the monotony of around and around and around the track (42 times).  I wasn't sure how many laps = a mile until I was done and asked the front desk.   Someone on the track said 6 laps = mile but I knew that had to be false since it felt very easy.  Hence 6 1/3 laps = mile.  : D.  

so I thought I'd go out for 10 miles.  Boy was I wrong.   I could barely make it out of my cul-de-sac.  I could barely trigger my quad to lift and go in a running motion.  It is so sore.  Like after a marathon.  Then I noticed my back pulling and my butt nerve being pressed cause part of my butt went numb.  I kept saying turn around but then I just hobbled along ever so pathetically slow to Kim's.   Said hello and then returned home limping more so since it was more downhill.  Ouch.  2.2 miles at 10:37 AP.  How's that for taking it "easy".  

Worked all day. Can't move leg very well.  Quad very tight and back painful.  I think I messed with my disc with that fall.  Butt goes numb at times.  Burning nerve pain.  Migraine to go along with it.  Set off by lots of colognes at work.  Dang.  Came home went to the movies with my family and saw Secretariat.  Back felt better after ibuprofen and sitting in fetal position thru the movie.  

Worked all day.    Lower right back still ailing.  Can tell hip is WAY out.  Going to chiro on Monday.  Decided to "try" running after work (7pm) in the darkness.  Nice weather however.  Quad tight then painful.  Thought maybe I should stop but kept at it. Around 4 miles it got better than reappeared pretty good the last mile.  Kept it easy.  Don't want to burst anything.  Really frustrated that my FALL ever happened.  What do you do?  Get over it.  I keep replaying the tragic fall over and over.  Man it hurt.  I can't imagine surviving a hit and run by a car.  Those people you read about that survive those hits and come out fighting hard and then run a marathon.  That is quite a feat.  I was just in a TM hit.  Minor compared to that.  But major in my mind because I was "all ready" for next week.  Now I will have to second guess my ability if my quad screams at me.  Tears.  Blah!!!  Oh well, I am ALIVE.  That's what matters.  Ran 6.1 miles @ 8:32 pace.  I don't think my heart felt that run at all.  My leg sure did.  In fact my left leg had to do all the pulling for my right.  I felt like I had two new malaligned legs on.  It was the weirdest run.  I felt like they weren't even my legs/hips.  Adjustment so necessary.   Work again tomorrow.  Good night!!

10.1 miler-- that hilly route in the foothills of PG.  Now why is my left leg sore?  Oh yah, it was dragging my right leg Saturday night.  I also have this weird nerve impulse in my left abdominal muscle by my belly button.  Its been there since Saturday night.  It feels like little fingers dragging on my skin from the inside in short impulses.  I think I pulled that muscle too in my 180 degree twist and send off from the TM last Tuesday.  I didn't feel my right quad hurting until downhills around mile 6.5.  Glad this race is a flat course this Saturday.  Ran easy today.  First mile 9:16.  Last mile 7:08.  Felt very malaligned still.  Just got a coupon for money off my chiropracter but is good for Wednesday only.  I will wait until then after work.  Luckily he is open until 7pm.  No big hard workouts planned anyway.  A forced taper.  Hopefully it pays off.  I expect a time of 1:32 or better.  But hey I might fall again. I have had this fear lately whenever I run now.  I see myself falling.  Must start  visualizing "strong Julie" to cure this.  Today I started out in rain then brief hail then brief windchill then breaks in the clouds to reveal a BLUE sky.  : D.  Temp above 30.  A huge RELIEF.  : DDDDDD.   AP for 10.1 miles=  8:08.

Met up with Kim at 5:50am.  Ran a little over three miles  warm up then 4 x 800s at goal half marathon (fantasy goal that is) pace.  We were winded and it was colder than I thought after removing some layers.  I felt cold and VERY achy the entire run.  Like arthritis OLD LADY phenomena.  This happens from time to time. At least it is now and NOT this Saturday.  800s were run at 6:36, 6:44 (good uphill portion), 6:32, 6:20 (some downhill).  At least feeling crappy I was still able to go faster than goal pace.   We ran 800s in between each one at an easy 7:50-8:10 pace.  Kim did really well but not as well as she hoped.  We blame it on DARKNESS, potholes to worry about and UNusually busy at all our crossings.  Of course we were running our 800s at these points.  Total miles here= 10.1.  Oh yah our "warmup" AP for two miles was  7:41.  Good thing I made her do an 8:35 mile the first one.  Geez.   Cooldown for 2.8 miles at 7:42 pace.  LATER at the REC center with my hunny:  5 miles on the track.  First one really easy with Troy (9:25) then I just felt really good so did a relaxed easy pace for four more miles, last two at 7:42, 7:42.  AP for 5 miles=  8:18.  Then I biked for 12 minutes moderate pace.  Ended with upper body three sets of 10-12 reps (7 types of arm excercises) and front plank x 60 sec and 30 sec each side.  Took the weights down a notch.  I still have residual soreness from the fall.  Don't want reminders.  : D.  15.1 total miles for the day.

Very stiff this morning.  Ran EASY at 4:55 am for 3 1/2 miles then met up with my DAUGHTER Courtney for 1/2 mile.  She told me last night that she wanted to run with me.  She has asked several times and she specifically asked to go this morning early.  She met me at 5:35am.  Actually I had to go get her from her sitting in her bed with her gear on wondering if she was running in the rain or not.  Of course I told her.  She ran a 11:00 pace, so my AP for all 4 miles was nice and easy 8:58.  Not sure why I am so achy everywhere. Probably the rainy weather.  Worked all day today in the NICU at UVRMC.  Long day.  Cute babies though.  

10 VERY ACHY VERY FORCED RUN!!  all my joints achy, mostly knees, lower back and wrists.  I feel so old.  This has been going on for four days now and this was the worst day by far.  This morning when I awoke lying prone (my stomach) I could not turn over as my back was "locked up" and to try to turn it hurt QUITE a bit. I had to tell my husband next to me to rub my lower back so  I could loosen up and be able to turn over.  I feel like I have a virus in my joints.  I rarely (last documented was a year ago December for three days)  get "colds" any more the traditional way--  I seem to get nerve pains, headaches and joint aches.  An off the wall immune response.  I guess I will try and take it easy.   I work a few hours today for a coworker so she can go to a class (4.5 hrs) and am off tomorrow.  I will try some acetaminophen now.  Just typing my fingers feel achy.  Here goes the fall apart before the race.  My body tries to tell my mind NOT to race.  It just won't listen.  But it will listen to taking it easy for one more day.  I am running only 5 miles tomorrow.  AP today on a hilly cedar hills run for 10 miles= 8:21.   

Felt soooo tight upon awakening, espec. left lower leg.  Left foot feels painful.   Also had a pretty bad headache as I left work.  Several coworkers came on shift with lots of perfume on and I quickly got a migraine on the right side of my face and down my neck to my lower spine.  Burning pain.  It didn't go away until I fell asleep.  I awoke all tight.  But determined to detox during another forced run.  This time I went to the PG rec with my husband and ran 5.5 miles on the TM.  Ran 1.5 miles at 2% real easy (8:57 pace) then three miles at 2.75 miles at 3% and .3 miles at 4% at varied increasing speeds.  AP for all 5.5 miles = 8:21.  Did the last .1 before the cooldown 1/2  mile at 2% 6:18 pace.  Just to see where the kinks were.  Yup still the left leg.  So went to the chiropracter (better late than NEVER) and low and behold:  HIPS WAY OUT, both wrists, knees and ankles (espec. my left ankle).   Well that is HOW I landed on my Big fall last week, so not too surprised.  I am just too old to be resilient like a teenager.  I don't go back into place like I should.  Ready to do THE VERY BEST I CAN TOMORROW, A TIME AND SEASON FOR ALL THINGS.....not sure about a PR on a flat course (my best is at the Halloween half last year 1:27:40).  So just going to set a flat course PR of 1:30 to 1:32.  I may try to start out a goal MP (fantasy pace- 6:44) and see if I can hold on.  I never have run a race like that so it makes me nervous to do so.  Or hold off and then try to reel myself in?  Oh forget all this, I am going to just have FUN with it   : DDDD.

Just got back from St. George and got the kids to bed and got on a computer for the first time since leaving Friday afternoon.  So FINALLY  : D  I can write my report.  I went from feeling pretty crappy all week and continued all night before the race.  Even awoke with very stiff calves from my hill work the day before and was slightly concerned.   I got up at 6:30am and left the door at 7:10am to try and see the course.  I could only see five miles of it because the rest looped around a golf course a few times so wasn't sure about how it ended but felt confident the course wasn't too difficult.  Nothing like the hills  I have been running around here.  Anyway, picked up Melanie at her place and drove back to the start at 8:20am.  Parked a 1/2 mile from the start and ran a 2.1 mile warm up.  At first we were both very cold and thought "no way" to taking off our leggins' but after a mile warmup we were surprised as the sun came up how quickly we felt we could lose some clothing.  I changed out of my black tights at 8:35am and finished the warmup and luckily ran into Kim and Jane on their warm up.  Mel and I ran 2.1 miles at 8:13 AP.  Bathroom break and chatted til the start.  The start was right on time.  We basically were right down to the wire in time.  I turned on my iPod just before the race to hear the words "BATTERY LOW".  I was totally bummed, banking on adrenaline boost from my music.  Now I know why I accidentally left my iPod home last week when I did that long SW on the TM.  Time to break away from "music mode".  I ran the first two miles with music then paused it until mile 7 or so, at times turning it off to conserve battery power for the end.  I don't think it made a difference.  I felt great the whole time, even chatting with everyone I passed by, if they were sans music of course.  Here are my splits and brief dialogue, if any:

6:59 *only problem with the start was it was on time and I wasn't quite ready AND many runners that run slower stood at the line and I was back 6 seconds.  I literally had to pause at times in order to shuffle around the slower runners "blocking me".  

6:58 feeling good.  Keeping it easy.  Just worried my tight calves and left leg might give me problems if I went too fast.

6:53  lost one of my lucky gloves (it has a picture of a girl runner and says "Runner Girl" on it).  Someone after the race told me they saw it and wondered who had time to place a glove on the ground in a "hang loose" sign.  Aren't I talented?  Took a gu just before this mile just for fun.

6:53. 

6:55

7:00  Good but short uphill portion.  Aid station right at the base of this steep hill. 

6:51.  Seriously I am thinking when will this get hard but still worried about picking it up so I figure I mightaswell stick with what works.

6:55

7:04 Steepest uphill portion and mile 9 is at the top of it and so is an aid station : D.  Took a gu just before this mile.  I took only two gus total and drank water at each aid station.

6:59 

6:54

7:01  That uphill again (same as mile 6) but hey I am almost done.  Now where does this thing turn off to the finish?  I sure hope I don't miss it.  Passing lots of walkers/joggers that I am looping.  Hard to book it down a hill then turn sharply over bridges with others to worry about but not really causing much anxiety.  I feel great and decide to pick it up.

6:49  I sure hope I didn't pick it up too soon?  I couldn't see the finish line...turn, oh there it is...I guess its time to sprint to the finish. 

0.1 miles at 6:22 pace. 

I had my watch on pace mode so didn't realize my time so much but knew I was under 7 AP (6:55 to be exact : D).  Wish I had it in time mode.  I would have tried a little harder to get under 1:30.  I had it in me.  IN FACT I seriously could have run another 10 miles at 7 even pace.  No soreness, no notice that I even "raced" a half marathon yesterday.  I am beginning to think I just may be able to break three hours in the marathon in the near future.  I felt this pace was just under lactate threshold, which helped me feel so good the entire time.  I figure  if I keep training more wisely I can get there.   : DDDDD.  Totally happy with this race.  2nd master overall.  2nd in age category.   A cute 40 year old woman came in three minutes before me.  I guess if she can do it  I CAN.  I didn't know her.  She is from Salt Lake.  There were a lot of new faces at the race and a lot of people from the blog that I got to talk with  : DDDD.

Keeping up with Monday's tradition.  Ran 10 miles at 2 % grade on the TM at the PG rec center.  AP 7:43.  Ran a progressive run.  Last mile under 7.  First mile 8:50.  Didn't want Troy to have to wait long so picked it pretty good.  8:50, 8:20, 8:00, 7:53, 7:47, 7:41, 7:35, 7:30, 7:24, 6:53.  Left sciatic nerve giving MUCH grief-- all the way thru the butt, knee and left foot.  ARGHH!!!  more trips to the chiro!! blah!!

NOTHING.  I worked all day and I am taking a recovery day. 

7am 0.55 miles with Courtney.  She asked me again to run with her.  Not quite ready for a mile. I tried to convince her but didn't want to make it negative so didn't push her.  Pace 10:22.  

Blah blah.  just keep moving.  to pass the winter duldrums away.  to the rec center with troy at 920am.  Ran 4 mile warm up ended at 8 pace started at 8:57. Then ran 16 by 1 minute on/off like this:  4 @ 9.6 mph (6:15) and 6 @ 9.7 mph (6:11), all with ONE minute recovery at 7.5 mph (8:00 pace) and 1 % incline.  Then took a "breather" and ran 1/2 mile at 8:34 to 8:00 pace and ran 4 more one minute ons at 9.7 mph and off at 7.5 mph.  Then ran another 1/2 mile at 8:20 to 8:00 pace contemplating getting this done already and finally ran the last two.  One at 9.7 mph and one at 10 mph average (6:00).  Cooldown.  Total miles 10.  My left knee is bugging me.  The TM is ridiculous.  IT SHAKES UNCONTROLLABLY after 9 mph.  

Didn't think my daughter would be this persistent...she awoke me at 5:30am to run her 1/2 mile.  I had to work at 6am.   Should have just got up at 5am and got in at least three.  It was cold and foggy.  I couldn't find my ear muffs so glad I was only going  1/2 mile.  Actually ran 0.6 miles @ 10:12 pace with my new 12 year old running partner Courtney  : D.  Long day at work.  Then climbed to the top of the rock roll at Lehi's Trafalga.  It looks easy but is actually very hard.  Must remember to cut nails even shorter if I try that again.  Doesn't help that I am afraid of heights.  And Amber, my 8 year old kept talking to me the whole time.  I was concentrating on not slipping so couldn't talk.  My arms and fingers were shaking when I got done.  I think I will stick with the plank.  Been pretty lazy with those lately since my fall.  

Okay, plans drastically changed after a sleepless night....I was supposed to work this morning at 6am so begrudgingly set my clock to wake me at 4:30am in order to get some kind of run in for the day--hoping for 6 miles.  I tried to get cancelled today just because but no such luck, no call last night...but what to my wondering ears should occur?  the phone rings JUST AFTER I am suited up in my RUNNING gear at 4:37am!!!  "I am placing you on call"....great but NOT so great.  I was so tired getting dressed but between then and fully dressed I had convinced myself that I could get out there and no longer could crawl back into bed.  With my luck I would just be called in as I drifted off for two hours more of sleep.....so I just got out there and ran in the FROZEN TUNDRA, I mean gee whiz why are my muslces so tight (besides my ROCKWALL climb last night, big mistake) and why won't a thing loosen up a bit?  Oh yah....I am frozen STIFF.  My cheeks both types were numb and stinging but I just kept trotting along thinking surely it is NOT that cold out.  Well it turns out it was/is 20 degrees and with the fog/inversion it made it feel colder to the bone.  I was hoping to "crash" Mel and Kim's run but I had no idea when or where they were meeting.  I figured Kim's house around 6am so I circled Kim's house five times with no such luck.  Unfortunately Kim lives on a good hill so climbing THAT five times was not that thrilling.  Frost was every where, especially my eyelashes and hair.  I am still thawing out and can't wait to finish this report and get in a warm shower ASAP.  AP only 7:55 for 15.1 miles.  I never stopped having tight achy muscles the whole run.  Bummer.  Splits for fun:  9:04, 8:32, 8:20, 8:10, 7:53, 7:54, 7:57,  7:51, 7:47, 7:37, 7:38, 7:34,  7:21, 7:38, 7:35, 0.1 @ 7:06.  I guess not to bad as the TIN WoMAN. Off to my shower.    AFTERNOON (2pm, 7 hours after finishing my last run)-- no kids and no work.  What to do?  Run again of course.  Pace slow at first and knees feel like they might give out.  Ever since the fall I feel I was put back together wrong.  Anyway got energized in the SUN and MUSIC that I picked it up pretty good.  Splits: 8:54,  8:40,  8:07,  7:51, 7:05.  AP for 5 = 8:07.  Could have done more, but that would have been even MORE insane  : D.

0.8 miles with Courtney at 7am.  New PR 10:01 pace!!    Courtney is going to train for a 5 k this spring.  : D.

 Later at the rec center--- BORING TM ..so after LAZILY gettting thru the first 1 1/2 miles at 2% incline and so NOT feelin' it AT ALL...I switched to a better TM (one that would cut out pulling me sideways) and added some SPICE to my run. It went something like this: 

1 1/2 miles 9 pace  2 %

1 mile 8:30AP  3 %

1 mile 8:13 pace 4%

1 mile 8:00 pace 4%

1 mile 7:53 pace 4%

1/2 mile 7:53 pace 4.5%

1/2 mile7:53 pace 5%

1/2mile 7:53 pace 5.5%

1/2 mile 7:53 to 7:47 pace 6%

1/2 mile 7:53  pace 4%

1 mile 7:30 pace 2 %

1 mile 7:10 pace 2 %.

.08 mile cooldown 8:34 pace.   This was a tough but so doable workout.  Knees still not my own.  Hopefully my own will come back to me soon   : D. Finale:  2 minute front plank, 45 second each side plank when I got home.