Believe to Achieve

The usual first of the new year back at the gym--- NO TMs available. Waited then waited then decided to run the track. I passed everyone many times except for this one guy doing speed. Whenever he tried to pass me I wouldn't let him. I was having a "Kelli Moment" on the track. Usually I am not that competitive. I didn't even know the guy. I am sure he was thinking he was just going whiz by me but NOPE not gonna happen. Probably bugged him too that I was singing at times the song that was on my iPod. ; D. So....basically while waiting for a mill I ended up running 5 miles. I could have had a mill at several different moments but I wasn't quite done with a mile at the time and I didn't have a watch. Just counting laps. 6.5 laps = 1 mile. Funny how the rec says that lane 2 and 3 are both 6.5 laps for a mile. Lane two 806 feet. Lane 3 814 feet per lap. I ran lane three passing on the outside to lap four which is 6.3 laps per mile. The track felt swift. I passed girls running on the track together over 6 times and they looked to be going about an 8:00- 8:30 pace. So I must have been going about a 7:40 pace for the five miles and faster when the dude was trying to pass me. After the five miles I hopped on the TM for some speed. Original plan was 16 x 400 meters with the same amount of recovery jog but since I already ran 5 miles I cut 4 laps. So I ran 12 x 400s. Ran 1/2 mile warmup at 8:34ish pace then ran 6 x 400 at 6:15 (slightly faster than 5k pace) with recovery jog at 8:34 pace x 6. Then I ran 5 x 400 at 6:11 pace with 8:27 recovery jog until the last one (number 11) when I ran 8:20 recovery jog and ran the final 400 at 6:00 pace. Last 1/4 rest at 8:00 pace then ran the last half mile cool down at about 7:20 to 7:30 AP. Total miles 12. Last 7 AP of 7:20. First five, no idea but probaly 7:40 or faster.   Incline 0.5%.  Wanting my legs to feel strong straightway rather then too much incline.  50 pushups before showering.

TM shortage.  One out of order, two taken out of the gym.  Only 6 TMs now.  Waited then hit the track for two laps while Troy waited to save me a mill (my hero!!).  He was going only 4 miles so he didn't mind standing and waiting.  Got in .3 miles on the track then ran slowly on the mill for an 8:57 opener mile.  1% incline for all miles.  I was wearing my Altras (zero drop) and they are so slipper-like that I am trying to get my body used to them.  They are so very light that I feel like I have nothing on my feet.  After the first mile I felt pretty comfortable and sped up every 1/4 mile or so eventually hitting a 6:44 last mile.  AP for 8 miles =  7:46.  Pretty excited, got some new shoes coming in next week!!  They felt awesome on my feet.  Close to zero drop (4mm).  Standard drop is 10-12 mm drop.  They are stylin'!!   Goal for Boston marathon--- PR in the marathon, so anything under a 3:08.  Of course I would love a subthree but time will tell there.  If stars align and the FOCUS is there I will go for it!!  In the coming weeks I will declare more affirmatively which way I am heading but for now it is the PR.   BTW I am seriously wondering why I am NOT running outdoors-- hello it is 57 degrees currently!!  I might just have to go out again for four more.  : D    Planks before bed:  1 minute/30 sec/ 30secs (front, side, side) repeated x 2.  I used to be so good at planks.  Not so much anymore.

I seem to be on a new time schedule for running since the Christmas break.  I still have to run before work at 430am and I work the next two days but on my days off  I am waiting until after all my kids have left for school to run (9:15am) and today I first cleaned toilets (joy) and paid  bills (more joy).  I was excited to get out in the sunshine but for some reason I was frozen before leaving that it took over a mile for me to warm up.  Unusual since it already was 38 degrees at 1040am!!  Ran up into Highland and thru West Park Road to Lone Peak High School.  I wore my Altras which I am loving!!  my feet are in love!!  flat!!  I feel like I am as light as a feather.  My legs lift up with ease that I am wonder if this is good or not?   I honestly feel like I am out of the movie Tron or something.  OR that I belong in Disneyland in Tomorrowland.  The Altras look SPACEMOUNTAIN-ish.  Light blue and silver.  Kind of cool.    This was an easy pace day run and I was surprised that this entire run felt so easy even the last mile at 7:13.  AP for 12 miles = 7:59.   Walked home 1/2 mile.  I am determined to stick with the plan.  12 miles and  that's all.  : D.    Oh and 50 pushups-- 15, 12, 10, 13.  Stretching of hips and legs. 

Just wanted to stay up one more hour so wasn't in the mood to wake at 415 am.  Was pulled to UVRMC which takes 20 more minutes--- less time for sleep.  Went to work without my run in.  Brought clothes, changed in car after 12 hour shift and  drove to PG rec for a TM workout, easy.  Added in hills like this:

8:57 pace x 3/4 mile  2 %

8:57 pace x 1/4 mile 4 %

8:49 pace x 1/2 mile 2 %

8:49 pace x 1/2 mile 4%

8:41 x 1/2 mile 2 %

8:41 x 1/2 mile 4%

8:34 x 1/2 mile 2 %

8:34 x 1/2 mile 4 %

8:27  x 1/2 mile 2 %

8:27 x 1/2 mile 4 %

8:20 x 1/2  mile 2 %

8:20 x 1/2 mile  4 %

8:13 x 1/2 mile 2 %

8:13 x 1/2 mile 4 %

8:06 pace x 1/2 mile 2 %

7:53 pace x 1/2 mile 4 %

7:41 x 1/4 mile 2 %

7:41 x 1/2 mile  4 % (with a pick up to 7:30 pace for last 200 meters)

7:30 x 1/4 mile 2 %.  Done. 

Overstimulating at the gym with too many people at the 7pm hour-- playing basketball, running the track, lifting, doing classes.  Just too busy.  Tried to zone out with my music and on the left side of the gym as far away as possible.  Tummy bugging me from running in the later hours.   Hope I can motivate to run here again in a few short hours-- 430am!!

5.5 hours of unrested sleep...then off on a run again.....even if  I stayed home I wouldn't have slept so may as well run.  Ran 8 miles AP 8:17.  Cold.  In and out of neighborhoods by my house.  Uneventful.  Worked 12.5 hours.  Long day.  Tired.  Sleepy now.

FUN GROUP today in Provo.  We met at the Tabernacle so neither Rachelle or I would have to drive far but then the unexpected--- Jake, Andrea, Fiddy, Allie and Cam joined us.  Yikes....but despite my worries they are very laid back and it was like a vacation run for me despite the fact that I was the "host" having to know the Provo Half course and having the occasional road closure to divert us quite off course.  We left at 9:10am I think.   I had some issues with Center St. exit.  We left late because of me--- I am usually a very early run kind of gal-- 7 am, optimal this time of year.  But today my daughter had a soccer game at 740am that her team did win :D.  Fun to watch.  While watching the game I felt intense fatigue and got the chills....NERVES? or illness?  Well... I was worried about illness since the last two days I have been taking care of a sick baby who had a cold.  Weepy eyes, diarrhea.  OF course I washed my hands like a mad woman but you just never know.  Then....I drank from a "contaminated" water spicket at work--- tiny black particles throughout it.  Before I had noticed it I had drunk 3/4 of a cup of water.  I was told by engineering that it was sediment from the water supply being turned off often due to construction but my coworkers and I disagree---BLACK sediment?  mold?  I am so funny I know.  Just the nurse in me.  On my drive over to meet the group I ran into some old friends of mine from College while I dropped off water.  I was feeling better.  Yay.  But now two or so hours later I have a slight sore throat and a very sore neck.  Odd.  And a headache.  Dang.  At least I didn't contaminate the water/gatorade supply  I dropped.  I never drink from the container if I am sharing (just in case you are wondering friends : D).  The entire run I felt great and we kept very consistent splits, slowing slightly when we got on to the river trail--snow and slick in places.  We dodged several cars but all in all the run was very relaxing for me.  We had to take some detours which made it more interesting navigating.  Stopped briefly once for the one water stop (11miles) and at some stop lights.  I also took a potty stop as they cruised along ahead.  Construction is everywhere.  AP for 16.36 miles = 7:45.  First mile 7:58 and slowest mile.  Every mile was between 7:38 to 7:52.  Pretty right on with pacing.  The company was relieving.  No stress to go fast or push it.  Conversation nice.  Getting used to Fiddy's sarcasm.  FUTURE 18 miler COMING UP---  James, Allie, Jake, Andrea, Rachelle, Cam and any others--- February 4th or 18th.  Start is at MY HOUSE in Pleasant Grove.  YOU WILL LOVE THIS ROUTE--- less traffic then our run today in Provo.  Roads wider and scenery SPECTCULAR.  One giant "circle" of a run.  I call it my 5 CITIES RUN-- Pleasant Grove, American Fork, Highland, Alpine and Cedar Hills.  No overlapping and there is an eternal water fountain (it is always running) at mile 12 in Alpine.  Start time-- debatable but I prefer 7 to 8am.  Let me know your date preference.  I plan on having breakfast for everyone afterward.   Nothing heavy.  And of course healthy.   You can even put your orders in early and I can see what I can do.  I am thinking hot chocolate, milk, orange juice, bananas and LARGE whole wheat waffles from scratch.  Berries for topping.  Syrup.  Almonds.  Anything else?    I thought about holding this run as  I was driving back to my house thinking how much prettier it is out in Pleasant Grove area and a heck of a lot less traffic!!!  This is Allie's old stomping grounds.  I am sure she would agree :D.   Keep me posted of any upcoming runs up north.  Hopefully I don't have to work.  50/50 chance.  Always.

"30 Years"  typed my mother from her iPad to me.  I didn't need a reminder.  I remembered.  30 years ago tonight my father drove four miles down the street to pick up my sister from her friend's house.  She had ski team practice and her friend's mother picked her up.  She (my sister Kristin) ate dinner there at her friend Kristen's house.  She called for a ride home.  As my dad left, and I was to go with him, my girlfriend Nancy called.  Being the talkative person I am, I instead talked away on the telephone.  My father nor sister never returned.  THEY WERE BOTH HIT AND KILLED BY A DRUNK 18 YEAR OLD DRIVER ON JANUARY 8TH, A FRIDAY NIGHT, about 7 pm.    The 18 year old survived without any physical injury but sadly a remorse she would have to live with.  She also paralyzed her best friend sitting in the car next to her.  As I write this, tears form from my eyes for the painful, many painful years my family endured since then.  Also losing my brother 2 and a half years later in a car accident when he was driven home drunk by his best friend as they left a party.  Hence, I don't drink.   I honestly feel everyone should try NOT drinking alcohol.  I believe it changes peoples manner.  A way to hide from life.  It affects their health.  My own brother eventually becoming an alcoholic before ironically being killed by one.  I watched him turn from an aspiring artist and fishermen and incredible skier to a deeply depressed individual due to alcohol-- directly  (drinking)  and indirectly (my dad and sister's accident).   That was so many years ago.  And still I witness the affects of decisions of others with their choice to drink.   If you do, be responsible.  One drink, you need a sober driver to drive you home.  But if you read this and think....not me...I invite you to try....make the choice not to drink. 

First, if you all could go into facebook and vote for my husband's run down shoes so he can win some Altras that would be great.  Just go to "Altra Running" and say you " like" his worn out shoes.  They are listed under my facebook name  "Julie Fothergill Crossley".  Thanks everyone.  Votes need to be in by Tues. at 9am.    Troy's shoes are the ultimate run down shoes so he should really win but some guy has 23 votes already and Troy only has 3.  So please vote!! Thanks!!

After yesterday's reflection and fast--- My legs were ready to get in some speed today.  Not really following any set schedule so who knows what will come of Boston.  With all my family there and visiting for a week beforehand,  I am not banking on a subthree there.  Just a PR.  : D.   Today I decided to do 3 x 1 mile repeats at desired 5K pace.  First I warmed up for 3 miles in 25:27 (8:29 AP, varying speeds starting at 8:57) at 1% incline.  Wearing my Altras of course.  Just loving these shoes!!!  Then I pottied and then stretched briefly and hopped at 1% for 1/2 mile at 8:00 pace.    The Turned incline to 0.5% and ran 1 x 6:18 then 1/2 mile 8:00 (1%) repeated three times with the third lap of last mile at 6:15 pace and the last lap getting down to 5:42 pace!!! I felt awesome. The whole run (despite the wiggling TM) felt very controlled, almost effortless  : D.   Added on another mile (was only going to do 8 miles) and ran that at 7:00 AP pace or less.  I actually got to a 6:18 again at the finish just for fun.  Total time for last 6 miles = 41:36 (6:56 AP).  AT home did 60 pushups.  One front plank and both sides 60/30/30.  Getting hungry so stopped working out. 

8 miles before work at 420am.  Left late for having to work at Utah Valley but made it to work on time despite running easy.  AP 8:05.  Tired as I write this after work. 

Not easy to get up when alarm went off at 415am because if I ignored it I surely could have slept the additional hour easily. But I overcame that notion and got myself out the door at 4:23am. Ran a two mile loop around my house 4 times. It was nice to "run" into a neighbor three times while running. If I wasn't pressed for time I would have run with her but I couldn't cut on my 8 minute transition time to semi-shower and jump in work clothes and head out the door towards Provo-- Utah Valley Hospital. The last two days I worked on Pediatrics. Lots of upper respiratory illness and gastrointestinal bugs. Yay!! AP 8:03 for 8 miles.

Forfeited longer sleep for a chick flick I had never seen-- Letters from Juliet.  Woke to take all my girls to piano.  First Courtney at 7am then Brooke and Amber hang out for an hour trading lesson spots at 7:30am.  Went to gym after dropping off Brooke and Amber at school  later at 9:20.  Troy ran 5 miles, waited for me impatiently so I told him to go and I would run home for my last 3 miles.  Plan was to run 12.  Forgot that I like to hill work on Thursday so I remembered as I began my warmup.  This was again impromtu.  I should follow some plan for Boston but I just don't have one.  This is what I ran--

2 %  8:27 pace  .75 miles

4 %  8:27/8:13   .75 miles (the   /    means I ran 8:27 at .50 and .25 miles at 8:13)

2 %  8:13   .50 

5%  8:13/8:06   .75    (same as written above, repeated at every incline below as well)

2%  8:06   .50

6%  8:06/8:00   .75

2%  8:00   .50

6%  8:00/7:53   .75

2%  7:53   .50

5.5%   7:53/7:47   .75

2%  7:47 and down to 7:03 pace.     .50     STOPPED treadmill to reset it.  Darn thing shuts off at 60 minutes.  Got to this point in 55:55 for 7 miles with 1430 feet vertical gain  :D.   I didn't want to be in the middle of a climb and have it stop.  Stretched very briefly.

5%   7:41/7:35   .75    Troy came up to me wondering how much longer I had to twelve miles.  Told him to just go home and I would run home. 

2%    7:35   .50

4.5%  7:35/6:58  .75     DONE.  Sweat city.    Pretty much crystalized on my run home in shorts.  At least I premeditated this might happen and brought my garmin, headband and sweatshirt.  I wrapped my leggings around my waist.  I didn't think I needed them but I did.  My legs had frozen  "dew" on them.  It took me until I got home for them to thaw out. 

3 miles home at 7:53 AP.   It felt easy.  Wore my Altras for the entire run.  Loving them. 

First time I felt sore in over 5 weeks after running.  Seriously.  The hill work on the mill with ZERO drop shoes worked my legs good yesterday.  That was 5.25 miles of 4-6 percent grade at a moderate pace.  Zero drop shoes and hills make it so your heels have to stretch further to touch the surface.  I mostly run on my forefoot to avoid that.  My quads WERE slightly sore as well until I started running today and it ALL went away.  I felt AWESOME the first 9 miles.  Took my last of my Caffeine Gus (remember I don't do well with Caffeine but had just one left to get rid of) just after mile 9 before the last big climb in Alpine.  I ran the same loop as I did two weeks ago (FIVE CITIES RUN : D) and ended up slightly faster even though I thought I would be slower due to the harder workout yesterday.  My first mile was 8:28, not my traditional over 9 pace for a LR (two weeks ago  I opened with a 9:17 mile).  But today it felt easy.  I wore my new Brooks shoes that have a 4mm drop.  It was nice to have the extra cushion today that the zeros don't on the heel.  Most shoes are 12mm drop however so these new ones are close to the ground : D.   This was my first time running or even wearing them but they felt so good that I didn't notice they were new.  At mile 7 I had to erase data again so as to not lose data today.  I forgot to download my garmin on the computer so I could erase all the data and get recent entries to be on my garmin.  Dang...so I had to erase some good runs from the summer.  Oh well.  They are on my blog so that counts.  At mile 12 the ETERNAL WATER FOUNTAIN was like an ICE SCULPTURE but there it was steady and strong flowing away.  So yay WATER!!  I was surprised too that the potties were open at the park there so YAY POTTY!!  It is hard to duck in the bushes in broad daylight (I left at 9:56am) so that was nice to have that before my fast finish.   Ran one more mile with a nice climb then started my fast four again at mile 13--- the pace was pretty darn close to two weeks ago-- 6:48 (6:47), 6:45 (6:44), 6:40, (6:41),and  6:37  (6:36).   Last cooldown mile to my house- 7:20. Funny huh?   AP today was 7:47 for 18 miles (7:50 two weeks ago).     For taking it easy I think that was pretty good.  I felt really strong.  However,  I wasn't wanting to run fast and had to slow again at the light up in Cedar Hills and actually turn left (needed to go straight) to wait for the light to turn green on my first fast mile which made me have to keep looking back at the traffic and the light to tell me when I could do a U-turn.  Not bad I guess on tired legs.  Going easy before work tomorrow.   My miles are down the last few weeks for a special treat to myself from all the 70+ milers I put in in December.  I am not sure about Painter's half.    Most of it is on the city trail and I get dizzy in enclosed areas booking it so I will try my best to get a 1:30.  Maybe I should just run with the 1:45 pacer for fun  : D. 

Just too tired to get up and run in the freezing air once more.  So gave myself the morning off.  But then I just lied there and couldn't sleep but  then it was too late to get out and get the wanted miles in....so  I just went to work and was going to skip running altogether.  But then I was sent home at 12:15pm because it was my turn.  Went out for my run about 1:20pm.  Overdressed with my tights on.  Should have worn shorts.  Stopped at Kim's house to use her potty.  It is so difficult to potty in the grasses in broad daylight but it got so uncomfortable that luckily I was near Kim's house.   Was so tired and wanted to be  done the first mile.  I never felt like I really wanted to run because of fatigue but a few of my iPod songs pulled me out of my abyss.  First mile 9:24.  Last mile 7:51.  AP 8:21 for what I thought would end up as a 9:30 average.    Still tired.   Work tomorrow.  Bed early I guess tonight.  Did read about the Olympic Trials!!  fun to hear about the guys all at 3:09!! and the girls are a pretty strong crew with Flanagan, Davila, and Goucher.   Wore my new Brooks shoes.

Ran easy pace 12 today.  Man Alive "CHRONIC FATIGUE ATTACK all day yesterday and until the morning.  I slept 9 hours and still felt exhausted when I awoke at 7am.  Last week my husband and I stained a new front door for our house and at first the stain and paint remover was okay to my system but doing it for four days I think was just too much for my body to handle.   I think that is why I couldn't sleep several nights last week-- like it made my brain hyper or something and then it fatigued my brain completely out not to mention that I continued to run my usual runs.  Nothing I ran was too taxing but with all the chemicals it just compounded greatly.  Plan today was easy pace run.  Planning a tempo run for tomorrow.  I am torn as Josse invited me for SW on the indoor track at BYU.  YUCK I hate track work-- goes back to my track trauma days I mentioned before.  Today I ran incline at 1% for all miles AP for 12= 7:52.   8:27, 8:20, 8:13, 8:06, 8:00, 7:53, 7:47, 7:47, 7:41, 7:41, 7:35, 7:24.  All felt comfortable.  Followed up with 15/15/10/10/8  pushups.  The floor was hard on my wrists so I am sure they will feel arthritic-like the next few days.  I need to do them on my carpet at home but I wanted them over with.  The grass is also a great place to do them on.  Also did one minute plank and sides at 30 sec x 1.  Yup lazy, but really just hungry.  I started this run at 8:20am and I had to wait 12 minutes for a TM.    Oh yah wore my Altras.  So love them.

Tempo Intervals:  3  x  2 miles.   Warmup 4 miles, 1% incline:  8:57, 8:41, 8:27, 8:13.  Reset treadmill, pottied and  stretched.    Another 1/2 mile warmup 8:00 pace.  Then put incline to 0.5% for the intervals. 

6:35  x 2 miles (last 1/4 mile run at 6:31 pace)

1/2 mile at 8:13AP  ( 1% one lap, 0.5%second lap)

6:35 x 2 miles  (last 1/2 mile run at 6:31 pace)

1/2 mile at 8:13 AP  (same as above)

6:35 x 1 mile,  last mile 1/4 at 6:35, 6:31, 6:31, 6:27 (last corner 6:18).

1/2 mile at one lap 8:00, one lap 7:47AP.  1% incline. 

8 miles @ 6:54 pace.    :D. 

Comment:  mentally I am NOT ready for Painter's half.  Physically?  I just don't know where I am at compared to last year since I essentially didn't run well for 8 weeks from Oct to Nov.  I kind of forgot about this half marathon and NOW it has snuck up on me.  YIKES.  I haven't done any tempos as long as I used to before such a race.  Goal is exactly 1:30.  6:52 AP.  Cross fingers.  I heard there is a 1:30 pacer.  If it is Seth Wold that would be wonderful!! 

Decided just as I awoke at 6:30am to get four miles in outside and then get back to see Courtney off for school/make her lunch then meet with Troy at the gym at 9:20am. But that all changed when I got myself out the door and realized the air was a lot warmer than I thought it would be. "The CALM before the Storm". So I ran FIVE miles and got inside before Courtney made it down the stairs. Made her lunch and breakfast and then here carpool came. 20 minutes lapse between runs. I figured since Troy is home to get the other two girls out the door I would just get the last 7 miles in. Today was RECOVERY JOG day. So slower than usual and as needed mentally and physically. It felt so VERY nice to run so easy and not worry about pace. I wore my Altras again but this time I wore the "strengthen footbed" insole. Meaning no arch or fluff to the sole. Basically pretty close to barefoot : D Felt light on my feet. I forgot to mention however that since I wore my brooks for the 18 miler(and the run the next day) they flared a little IT band problem. I didn't break them in and I had some good pain from my hip to the side of my knee about a day after the run. I was slightly worried but after wearing my Altras the last 3 days my alignment is quickly changing back to my normal. Yay. Just a slight pain at the side of my knee with a nerve like pain in my left hamstring. The hamstring was tight for my SW yesterday but I stretched it good. It is good that it was tight or I would have overdone it yesterday. Finished today off with 5 x 10 NORMAL pushups. And side planks x 1. Got too hungry again. AP for 12 recovery miles = 8:40.

not good....so very tire.  (I am with ya McKenzie!!).  look at that I can't even complete my words.  TIRED.  I ran so very slowly this morning. I almost bagged the entire run because the first mile was like a 9:34.  I just could NOT get moving or get my legs to feel like my legs. I wore my new Brooks Pureflow (I had to trade them in because I swore something was wrong with the way the right shoe was made, but now I am ALSO having problems with the new pair).   In all this trialing of shoes I have liked my Altras the best.  I think they flattened my feet out so very well that when  I put shoes on with any sort of hold on my feet I don't like it, nor my body.  Blah.  I am like the "Princess and the Pea" . I notice anything in my alignment that is off and my mind can't let go of it.  Hence my utter failure (as if I needed to bring this up again) at SGM with the whole NEW sock scenario.  My feet are ultra sensitive.  Blah again.  I am at some sort of low point.  Hopefully this means I will be good as new by Saturday but I am not too hopeful....I work ALL day tomorrow at Utah Valley Hospital in the NICU then I have to drive back home here in PG, pack the remaninder of my things (this will be about 7:15 pm then leave about 7:45pm for St. George, getting in about 1130pm after TWO very long days of work, non stop and my head (currently still spinning) just utterly and completely exhausted.  So miracles for me on Saturday?  I don't know.  I just don't know.  I am sick and tired of any all of my races being after I work two days in a row!!! It is just how I have my schedule---th, fr then weekend off!!  I can't even change it.  It is a set schedule.  I will stop complaining.  I just have a headache and I am moody.  I need to relax.  I am overstimulated from running around all day taking care of 10 patients!!  AP 8:42 for 8 miles.

0 miles.  So very tired and needed the extra hour before heading to work in Provo NICU.  LUCKY BREAK--- AMAZINGLY got to get off work early.  Seriously NEVER has such a break worked out  like this when I needed it when  I work NICU.  Clocked out at 330pm!!    Got home after 4 pm.  Left for St. George at 5pm.  Arrived at 9pm.  Watched most of Phantom of the Opera with Courtney and Troy.  Love that movie.  Didn't sleep well.  Some perfume allergy problems.  Oh well.  Figure I will just stay with the 1:30 pacer, not take off with Kim and Jane.   

Woke several times during the night and was wondering what the "pitter patter" was all about and then it started POURING.  This was 4am so I was pretty sure the race would be a wet one.  Called Melanie and she didn't even know it was raining (7:30am).  Must be her condo versus my trailer : D.  Oh and her MELATONIN!!  Need to try some.  Anyway, Kim picked me up with Jane and then we drove to pick up Melanie.  Got there about 8:25am.  Ran to the start from the other side of the freeway.  I was alone as the other three went in to the hotel to pee again.  I warmed up alone (2.5 miles, 8:21 AP) and pretty much didn't see them again until 2 minutes before the start.  I looked around frantically for a private place to pee outside but nothing.  Dang..bladder uncomfortable.  Pretty much ran the entire race feeling like I had to pee.  Quite annoying and feel it slowed me down during the race as I often thought about stopping somewhere but it was rural and there was nothing private.  Sorry TMI.  Moving forward, I lined up and met for the first time Walter (from the blog, who said he really doesn't blog much any more) and another guy holding the 1:30 pace sign.  I think his name was Shawn.  I stuck with them and honestly thought they were going way too easy the first five miles (BUT IS NECESSARY).   After talking with Walter on and off for the first 4.5 miles I began to drift from them at mile five and began to run with this old guy (turned out he was 58, looked older).  He quoted elevation for each mile as we came upon different parts of the course.  It was entertaining.  He was very cheerful and upbeat.  I felt extremely good.  Probably from starting out so conservatively.  I had been worried about my 1/2 marathon fitness since I have only been doing short speedwork with my longest one (finally) being last Tuesday of 3 x 2 milers.  All the others were 3 to 4 miles.  The old chap chatted away all the way up this long hill.  I honestly didn't even feel like we were going up hill (thanks TM!!).   When we got to the top I flew down the other side and cranked out a 6:19 mile which panicked me a bit and then we were on trail that was soaked with water and I became nervous about slipping with running fast so the next mile was a 6:35.  It wasn't downhill like the last mile either.  Rolling.  I had left the old guy behind but then suddenly there he was--- again quoting elevation etc...I at that time was listening to my music (I had pretty much kept it low and off at times the first 6.5 miles).  But when he started talking about elevation again I told him politely "I can't talk right now".  Now many of you who know me know very well how much I like to talk during runs. This behavior was VERY new to me.  I decided that in order to get to my goals, I am going to have to be quiet and focus.  I felt bad for saying that and ended up following about 20 paces behind him and two others he started running with.  He found me after the race and wanted to apologize.  I told him "no worries" it had nothing to do with him but with my strategy this year.  I need to focus.  I told him I am very much a talker when I run but I need to not talk to reach some of my goals this year" .  We exchanged a few stories and we understood each other.  He is a very kind man.  I came in 6 seconds behind him.  I wonder if I should have just talked?????  I wasn't out of breath ever in this race.  Mainly it was my lower back and my left hamstring that was a little achy.  I need to get to the last two miles and KNOW FULL WELL I HAVE GAS IN THE TANK AND BURN IT UP AND NOT WORRY I MIGHT CRASH ON THE GROUND!  I finished feeling like I could very well have done two 6:30 miles the last two.  It is a mental game I tell myself.  I worry I won't have gas or I will fall to the ground and then have to start walking.  I am disappointed that I didn't push myself to the point where  I was giving my all.  Mt. Nebo I felt that way.  Bryce Canyon I felt that way.  But here....NOPE.  I had a lot left and when the finish line became visible it was too late but don't get me wrong I am VERY happy with this race for me.  This felt VERY controlled, like a MP Tempo run, SERIOUSLY!!!  So YAY!!  Quite glad : DDDDDD

From memory (will change if I have them incorrect)-- 7:00, 6:54, 6:56, 6:43, 6:50, 7:02 (uphill), 6:56 (uphill), 6:19 (downhill), 6:35  (short downhill), 6:42, 6:53 (uphill), 6:47, 6:37, 0.1  --  5:31!!!   CD 2.5 miles in the pouring rain-- 8:20 AP.  Waited for the awards in the pouring rain.  Ate some rolls with cinnamon butter, frozen yogurt, two frosted (small) cookies and chocolate milk, two cups.  Figured I deserved all of it for a great 18 miler. 

hotel TM trial.  Pretty old thing but if bad weather hits I could tolerate it.  0.5 miles 8:41 AP. 

Lovely rainy morning in Long Beach California.  Decided I was definitely heading outdoors even if it just finished raining....but wait....just before mile four turnaround... DOWNPOUR again off the seashore.  Oh yah!! poor new shoes are really getting a water workout!!  Had three traffic lights to maneuver through along the Pacific Coast Highway then headed on to the shoreline trail and thru some nicer streets by the ocean.  Got a LOT of looks as California was just waking up at 7:45am!!  When I left at 7am the traffic was light and no shops were open.  The way back parking lots were filling at local stores.  Nice views of boats docked but BECAUSE of the huge SAND BARRIER (called TIDAL BREAK) I had no view of the ocean from where I was at.  Just a pile of sand about 15 feet high.  Felt so very good on my feet.  First mile 8:13.  Last mile felt so easy I was surprised it was a 7:28.  AP 7:53 for 8 miles.  Breakfast buffet makes me feel like when I got on board my Cruise off of Long Beach I am going to have to run 4 more mile.  I was going to tone down my miles for vacation but the food is getting out of hand so I will have to run more to make up for it.  We will be gone for four days.   I don't know if the ship has internet access to write down my runs.  We will be back on Friday and heading to Knott's Berry Farm then Magic Mountain on Saturday.  Driving home next Sunday.  : D.  Sun is supposed to come out this afternoon and be about 70-80 degrees in Mexico. : D.

Cruise ship miles.  Wish I had time to a lot of details but just imagine a treadmill swaying with the motion of the waves.  In fact I still feel like I am on a ship even though  I have now been off since 1/28 (friday morning).  Luckily I took notes down after my runs.  There were 8 treadmills and we were heading into Catalina on my first at sea run on the mill.   The mills face the front of the ship looking out over the water on the second to the top level (outdoor track on the top).  This was just a 12 miler at random but this is what I ran: 

1%     1/2 mile  8:13,   1/2 mile 8:06  

1%   1 mile 7:53   2%  1 mile 7:53

1%  1 mile 7:47  2%   1 mile 7:47

1%  1  mile  7:41    2%   1 mile  7:41

1%   1 mile 7:35    2%  1 mile  7:35

1%  1  mile 7:30  2 %  1 mile 7:30

1%  6:44 to 7:24 pace (AP 7:04).    Didn't dare to increase the incline with the wave-like motions going on.  I had to get a feel for what to expect for  a little SW the next day.   : D.  Eating like a horse.  Sure to gain some weight.  Dang.  btw the extra .25 miles is because the TM safety string was too close to my arm swing and I had to restart the TM twice because it suddenly stopped but I was at a random number and I wanted to remember increments in miles not tenths.    AP for all 12.25 miles = 7:43. 

SW on the mill.  Yay.    Did I mention how humid and hot it gets in this nice cruiseship gym?  I was melting away calories for sure :D.    I just decided as I was getting up this morning to run 6 x 800.  Ran  the first 4 x 800s at 6:03 pace with a 1/4 mile recovery jog at 8:27 pace then ran the last two laps at 6:00 pace.   0.5 percent incline and some wave-like motions to make it more exciting.  I could have easily run four more.  I felt great.  But hey I am on vacation and I have some walking in Mexico to do today.  Oh yah ran warmup at 1 % incline with halfmile increments like this:  8:57, 8:49, 8:41, 8:34, 8:27 and 1/4 at 8:20, 1/4 at 8:13.  Off TM to stretch and get a drink of water.  Back on with 1/2 mile at 8:00 then SW as above ended with  a cooldown .25 at 8:00 AP. 

Checking out the track on the very top of the ship. 1/11th of a mile (slightly longer).  Basically the picture of the track reads:  11 laps =  mile = 1645.6 meters.    But also this:  1 mile = xxxx yards = 1609.3 meters.    So 11 laps is slightly longer than a mile.  I ran 100 laps.  Yup.  Sure did.  It was day at sea and here I was running laps (no watch).  This was a recovery jog.  Pace was probably 8:25 to 8:35.  Got a lot of stares and even a chinese tourist that tried to race me.  She was giggling and NOT letting me pass her.  But she only lasted one lap.  It was quite funny.  She was wearing regular clothes and was with her friends. 

Debarkment Day so gym closed.  Dang.  Back to the top of the deck.   132 laps = 12.27 miles.  Ship was docked so not much swaying of the ship noticed.  I ran the track in the opposite direction as yesterday to avoid IT band problems.  Wore my Altras all week.  : D.  Wore my watch. This was an easy run day.  Planned a 16 miler on the TM at the beginning of the week for today.   I wanted hills and 4 fast but it just could not happen on the track.  So I took an easy day.  AP about 8:08.  Hard to  figure with how the 11 laps don't actually equal a mile.    BTW  I count my laps on my fingers but of course I have to count 11 and 1 twice in a row : D.    Off to Knott's Berry Farm for the day after we have breakfast on the cruise.

Eating NOT the way I want but when you are with kids and husband who could care less what do you do?  Feeling very bloated before this run.  Was thinking this would be a CSI type of run.... in Castiac California (by Magic Mountain), not knowing the territory and seeing LOTS of 18 wheeler trucks parked on the sides of the road by our hotel....but as I headed up towards Castiac Lake State Park only .6 miles away I decided to check it out.  And much to my surprise I got a special treat running on paved paths on the side of a hillside by a lake.  The view was spectacular watching the sun rise and running up and down the hills around.  The sheriff waved at me, the only parked car I saw near the beginning of the run in the parking lot of the state park.  But after the first two miles running into two other walkers  I felt quite safe and enjoyed myself.  AP for 8.1 miles = 8:07. Not bad for lead legs and starting out with a 9:24 mile.  The 7th mile was 7:33 and I was beginning to feel so wonderful.  Wish I had time for more but we were off to Magic Mountain (Six Flags) for the day.  Never been.  Went on EVERY SINGLE Roller coaster but two (Viper, which has 7 loops-- and which my 9 year old couldn't go on but my two other daughters and husband said was the worst "rock your head around" coaster they had been on....so  I passed) and The Revolution (the first loop coaster ever)-- so wanted to go on it but they closed the place at 6pm and we got off Superman at 5:55pm and walked fast to get there but the line was closed.  We had a great time.  The Coasters were amazingly freaky!!!  SERIOUSLY X-TREME!!!!!!! 

Easy day run turned more difficult because I just had to turn up the incline for some hill work.  This was out of no where and with my EXTRA FIVE POUNDAGE, I was feeling so very LARD-LIKE, especially in my legs.  This is my impromptu run:

1%   1 mile  8:27

1%   1 mile 8:06

1%   1 mile 7:53

4%  1 mile  7:53

2%  1 mile  7:47

4%  1 mile  7:47.  Reset TM.  Water refilled.  Stretched after brief potty break.

2%  1 mile 7:41

4%  1 mile 7:41

1%  1 mile 7:35

4%  1 mile 7:35

1%  1/2 mile 7:53 AP  1/2 mile  7:30- 7:41 

1%  1/4 mile 7:30   1/4 mile 7:24   1/4 mile 7:19  1/4 6:27 to 7:03. Roughly.  Just kept upping the pace the last 1.5 miles.   12 miles in 1:33:07.  AP= 7:45. This was not easy.   As I was writing some of these entries I still felt like I was either on a cruise or a  coaster.  My head feels like it is bobbing.  Not to mention a 10 hour drive yesterday with one stop in St. George.  Time for another vacation  ;  D.

Felt the common cold coming on.  Two of my daughters came down with sore throats and runny noses on our drive home from California Sunday and my littlest proceded to cough and sneeze all over me while I was helping her with piano.  But my symptoms yesterday was just a headache and burning feeling in my nose.  My lips were also burning and were cracked this morning.    I decided to skip the track workout with the girls--- intimidating to say the least anyway.    Someday I will get myself to that track on Tuesday at BYU.    Tomorrow I will attempt my speedwork.   I think my body is in post vacation blues.    My left hamstring is pulling on my knee and buttock.    Nothing too worrisome yet.  Will just stretch tons for now.  Probably need an adjustment.   I really want to get to running outside but my husband was all dressed waiting for me to join him.  We go together at 9:20am after dropping off our two youngest girls.  Tomorrow it is OUTSIDE for me.    Ran a progressive easy paced run on the mill.   Miles-- 8:34, 8:27, 8:20, 8:13, 8:06, 8:00, 7:53, 7:47, 7:41, 7:35, 7:30, 7:24-- (with 1/4 mile at 6:18 pace) to try to lock that pace into memory.   1% incline.  Felt easy.  But the nagging hamstring liked the 8:00 pace and slower.  AP 7:54.  Had to get off the mill at 7 miles to reset it which slows my AP to get it back to pace.