Believe to Achieve

3.5 warm up with Kim at vasa.  Happy new year.  First speed since before break of pubic bone sept 5.   6 x 3 min.   5 straight through with 2 min jog at 7 mph.  9.3 mph.   Then one more.    Then mile cool down. Worked second half for Darla.  Beate first.  

Amber moving out.  We went to vasa together at 945 am.  Stayed until 1107 am.  I ran 7 miles progressive. 7/7.2/7.4/7.6//7.8/8.0/8.2. Faster last mile started more at 8.3. Increased every third a mile. Faster last two tenths.  55:13.  7:53 avg.  pretty sweaty. No stops.   Then 2.5 min plank. Then stretched. Next to amber.  

14 miles vasa.  Icy out. So I went in.  Kim chandi Bekah Jane Melody went out.  7.0 c 3 Off at 0.5  potty   3 at 7.1 mph. Off at 5.25 more   0.25 at 7:30 pace    Reset tm   Since now at 6 miles   3 at 7.2   2 at 7.3 with some at 8 mph for 1/4  x 2.  Three miles in 23:38   Avg pace 8:15 for 14.  Felt good on legs   Tired last two mentally   The girls came in af 11 miles them when it was 12.7 me    Three stops me   Two potty and water about 3-4 min  each  and for stretching before last three miles  

4 warm up.  33:01 time.   Started 7.0.  7.1.   7.3.  7.5. For each mile. 8:15 avg.  

8 x 90 seconds   8.5 mph  4 incline.  90 sec standing rest   Not easy at all   Had to hold to front or top of tm for 15-25 seconds at varying times   Gotta check back my old speed work paces

1.33 miles cool down. 7.2/7.3/7.4/7.6-8 each third a mile.  About 8 avg. 
 

7. Vasa 11 am.  8:13 avg.  weights. Stretching.  Shake.   Wonka with amber kyle courtney dad.  learned dotty's house abandoned.  

work.  preoccupied about dotty.  reconnected with mike!!  so cool to text and call him.  dotty located next day at billys house waiting today thursday for her call tonight. 

located Dotty ,  been talking to mike.  Billy got back to me.  Dotty is with him.  so glad to have found her .  hope to hear from her today.  took down ornaments off tree.  all other decorations taken down monday-wednesday.  got hot doing that and hadn't gone running yet so at 12:35 pm in my long grey sweatshirt, shorts and tank and socks and shoes and bra and nothing else I headed out sans watch. sun peeked out and warmed me more and just ran to what I thought was 8 miles but ended up on course tool at 9.3 miles.  so 9:21 avg.  helped a little old lady into car at the farm side produce stand.  she was struggling.  I felt really good.  going off course tool and time left and returning on ring.  87 minutes was the clue I went longer than 8 miles or I was running like a snail.  There were a few places I had to definitely lock my head into focus.    At least a mile or two.  

2 warm up. 17:04. 
3 x  3 miles a mp.  7:38 goal. 
22:55. Three min rest.  7:38.32 avg 
22:49 Three min rest. 7:36.33 avg 
22:45.   5  min rest.  7:34.99 avg 
2 mile cool down. 16:53. 

2 warm up. 

4 x 1200. 7:03 7:00. 6:58.  6:53. 2 min rest in between.  10 k race pace. 
4 x 400.  . 6:35.  6:31.  6:27.  6:22.  One min rest in between. 
2 cool down. 15:59.  Felt great.  

Hand appt.   Me and amber.  830 am.  Slwd returnef to nickie bright and early after amber swung by here.  Tan in afternoon 5 miles. So nice. Wore shorts. Light sweatshirt with tank under.   Had gi issues times 3.  Stopped at Kim's.   Also walked ranger and Raven before run.  Run was at 331 pm!  Back 439.  Pribs stopped at Kim's for 12-13 min.  And two other times.  No watch.   Felt good. 

2 warm up.   Some 30 second pick ups at hm pace.  X 3.  Equal jog. Amber with me.   Taking a bf break so occupying her.  She slept over last night.  She moved out jan 3. Uvu promenade place.  Dating Kyle.  Going good.   
4 miles hm pace.  7:18 entire time.   Tm a little slanted.  Little tired today.  Had to fight ti stay in this.   3 min rest. 1 mile hm to 10 k pace.  7:09.   Started at 8.2 increased by 0.1 mph every 0.2 miles. So ended at 8.6 for last 0.2.  Tired.    One mile cool down.  8:47.  Lovely ☺️ pace.  Was going to do two but ambers roommate called said she had something for her from her bf.  Kyle gave her a rose.  Two month anniversary. Cute.  Love it.  

Work. With Ann.  Orientor.  Good day. 

7.   Started  6.7 mph in ncreased every 0.75 miles til 7 miles.  Faster last 0.25.   Avg pace 8:26.  No stops. 

Easy run long run day. With two mile pick up.  Caves to Tibble slow jog.  Tibble to church on left a mile out of canyon.  Slick whole way up and back to caves.   Ran gingerly.  146 avg heart rate.  So nice and easy. Two at 7:17 miles 11 and 12.   Avg for run about 8:51.  

2 warm up.  8 x  1 min. Less rest. +3 incline.   One mile stair stepper. 10 min . With Julie e.  Level 8.  2.15 miles down hill.  8.3-8.6 mph.  -2 percent.  8 x 45 second. 8.5 mph. Equal rest. 1 x 60 seconds.  1 x 30 seconds faster.  Very tight fluidy legs. Sour dough. Issue.   Gained four pounds water.  Bday lunch aubergine. Protein drink. 

7.  In 60:35.  1 percent incline 8:39 avg. goal 5-7 easy.  Calculated easy pace 8:49. 
6.8 x2 (8:49)

6.9 x 2  (8:41)

7.0 x 2 (8:34)

7.1 x 0.75  (8:27)

7.2-7.9 x 0.25.    (8:20-7:35). 
walked 0.25. 3 % incline. 2.5 mph while texting this. 

2 easy.  6.7-7  mph.  With pick ups x 4 for 30 seconds 8.5 mph at end. 
3x 2 miles at hmp.  8.2 mph. 7:18 pace. -.5 for sets 2 and 3.  This tm is definitely uphill. 4 min rest in between. Supposed to be 3 min. 
last one jumped off for 30 seconds twice paused tm.   But did go faster at end so all we're done in 14:39.    One mile cool down.  No decline. Switch TMS to one not so uphill.  Ahh much better. 8:54 for both miles. Upper body.  

9:01 am.  left home.  old altra torins.  comfy.  no pains  just no endurance today.  two gu one before run one at half way by angies in laws.  and a fruit leather.  water at mile 10.  coming out of lone peak pond area.  avg pace with under total of 5 min stops= 9:06

9:41, 9:31, 8:53, 8:52, 9:01, 8:30, 9:00, 9:18 (icy by angies especially by bridge so ran gingerly almost stopping at times)

way back paces slightly different route going throug lone peak pond area instead of on new road.  

9:15, 8:46, 9:04, 8:49, 9:18, 9:27, 9:11, 8:46.    only stopped at light by highland gardens, turn around and water.  last few miles felt long.  

lol though mostly down on way back i was one second faster on way back.  thats how spend i felt.  really felt old.  ha ha.  just achy. 

amber asked to run canyon with me.  we parked at church.  drove to caves.  ran up two miles nice and slow.  felt wonderful to me.  amber struggled with breathing.  but then after less than two min stop at turn around (btw it was very cold and amber work a singlet ,shorts and wind breaker,  i wore shorts but long thermal shirt and another lighter sweat shirt head band and gloves.  and i was still  cold starting out)  amber stayed ahead of me as I gingerly ran on the icy frost on the streets and caught her at just after the pay station.  it was 7.72 miles to church so i added on to 8 miles on the road by the church.  avg pace 8:58 because our opening two miles were 11:43 (so lovely see :D) and 10:22.  Last six were 9:07, 8:26, 8:08, 7:56, 7:54, 8:02.   AVG LAST 6 *8:15.   FELT very easy except the first two down I was quite worried about falling and got less scared the closer to the bottom.  Easy run on purpose.  tmr speed.  

2 warm up.  0.33 x 6 increasing by 0.1 each started at 6.7.  Front row mills.  Life fitness. Amber joined me.  
6 x 1200.   8.5 mph. Felt too easy.  So upped it each one.  Standing rest 2.5 min.  Felt too long. But enjoyed it standing there.  Ran to get water at half way.  Left tm on during rests.  
8.6/8.7/8.8/8.9/9.0 to 9.3  walked five min talking to amber  then 2 mile cooldown starting at 6.7 mph  too easy so upped it a few times  so decided to do one 800 m at 6:22 and two tenths at 6:13.   Felt doable for 800s for sure   Stretched and brief two sets of arms with 10 pounds to 10