Believe to Achieve

sleep in all except me. back at arnb at 315 am.  bed by 330am.  up at 720am  unable to fall back to sleep   waited for amber to text me she's up   left with out her at 10 am ish.  she texted me upset i left an hour in   she joined me for more . ran 1:32 in a park a mile away.  lots of asian people new years day a walking ;D.  lots said Happy New Year to me :D 

football and downtown disney at 5 pm.  

course tool:  8:53 avg 10.4 miles

magic moutnain 1030 rope drop until 9 pm.  got all rides we wanted in. X2 was an hour and 40 min line and then we learn single rider no line!  it was a sick just sick ride.  in dark eyes closed. crazy cray cray

disney california adventure rope drop until 10 pm closure.  so 8 am we sped to cars ;d

last day Disneyland 8 am until 12 midnight.  never enough hours!! in a disney day.  amber got sick today.  influenza A we learn monday.  very very sick.  got tamiflu

drive home left 9:05 am  arrive 658 pm. one gas and potty stop and  one food and potty stop :D  luvs.  

busy day. rock chip repaired ran from turo rental home 8 miles   7:57 avg.

speed work. 

3 warm up.  

3/2/1 x 4 (first two sets 631/6:22/603) (second two sets 6:27/6:18/6:00)

rests 2/1/1   all at 9:13 pace  first two sets went straight through.   potty stretch then rested more often. legs spent from day before 8 miler and feeling like i am getting sick but keeping it away with zinc

8 easy  8:51 avg  23-28 degrees  brrr.  around town af and pg

easy tm miles at home before picking up amber.  8:41 avg.  43:24.  Been fighting daily this week the flu amber and troy has.  still at bay. 

28 degrees.  slight breeze.  sunny.  1100 north 1005 am.  out and back 16 (just past eternal fountain and back).  pretty happy with this run.  first mile felt like 10 pace. but was 8:54

8:54, 8:21, 8:02, 7:57, 7:59, 8:08, 8:01, 8:15, 7:56, 8:22, 7:58,7:57, 7:57, 7:54, 7:57, 7:44. 

total stop 2 min 50 seconds.  brief at light, 1 min at fountain, brief at light, 45 seconds mile 12, 45 seconds mile 14.  only one butterscotch life saver that last 6 miles but spit out rest and the water.

4 warm up. 8:22 avg.  started at 8:57 increased every half mile by 0.1 mph to two miles then increased every 0.2 miles for the next 1.6 miles then increased every 0.05 miles by 0.1 miles so by end was at 8.7 except i moved it to 9.2 mph for those 20 seconds.  

potty and water.

1.5 min jog, 1.5 min speed  x 10

started with 1.5 min jog then first 3 at 9.5 mph, next three at 9.6 mph, next three at 9.7 mph. last one 9.8,9.9,10 mph for 30 seconds each for the 90 seconds.  

jogs at 7.5 mph. 8.27 miles.  

8:20 to 7:40 for last 1.73 miles for an even 10 miles  ,  8:18 avg (took pics of time)

met carley training for uvm. we talked a long time. 

Up/down total 8 miles from caves in 18 degrees.  Very cold frozen toes.  10 pace felt like 9 first mile.  But I considered turning back only for 20 seconds   Then did not stop until mile 4 for 25 more seconds. 9:54/8:53/8:30/8:23/7:08/7:00/6:57/6:24 !  7:54 avg. not sure but felt strong last mile.  Numb to any possible pain. 

31 to 34 degrees around neighborhood.  ran inside to see if amber texted about needing a ride.  3 min 50 seconds.  so warmed up all over again.  easy run   9:03 avg   first mile 9:35, last mile 8:34.  heart rate 146.

22 degrees.  murdock canal at 733 am.  surprised by snow fall and snowing entire run.  canal had over an inch and 3 by turn around.  effort there last few miles but snow like a spring board in place.  8:07 avg.  

started at parking lot and did the loop up and over to the 7 mile marker.  ran until marker past eternal fountain.  so just past 8 miles.  

1 min 30 seconds of stops only.  road crossings tricky but went smooth.  slick but did not slip.  

844/813/758/755/757/758/803 (down hill but i guess north west wind at 6 mph effecting me??/818 (uphill past the water)/802/815 (out of canyon)/805/800/800/809/810/804. winter wonderland!! lots of foot prints on way back.  several groups opposite direction each time.  liked having my own prints on way out (except provo canyon had a lot too).  eternal water stop 45 seconds.  35 seconds to stretch at 13.5 miles.  tiny pull in left quad!  stretching helped.

1 mile tried 841 pace (gonna do 10) but pull in hamstring and quads sore so after 0.3 miles moved back to 9:22 pace.  so with slow to warm up tm first mile 9:30.

one min rest.   then 9:13/ 9:03/8:57/8:49/8:41/8:34/8:27/8:22  water/stretch

two miles 6:49 pace for first 0.6  miles 7:03 for last part then back to 6:49 at 0.9 until end of two miles.  13:50 for two miles.

avg 8:26 for the ten.

3 in 25:09. Pick ups x 30 sec x 5 8.8 to 9.2   Start pace 8:57

7 x 5 min /2 min  easy 

6:53 x 5     10 pace   Repeat x 1

6:53 x 4 min 6:49 x 1 min 10 pace for the 2 min

6:53 x 3 min 6:49   2 min   950 for 2 min

6:53 x 2 min 6:49   3 min    9:50 for 2

6:53 x 1 min  6:49 x 3 min 6:44 x 1 min   9:40 x 2 min

6:53 /6:49/6:44/6:39/6-6:31 last min.  This part got me to 6.3 without last 2 min jog. 40 second rest. Cooldown to 7 min. 7:13-8:57 pace. Started slow and got to fast. 52:29. 7:30 avg for the 7.    Felt controlled but some fatigue. 

10 on. Murdock. 15 degrees. Layers on. Top 3.  Coat like a bear.  Got sweaty by. Five. Took off gloves at 4. Coat at 5. But then arms froze Bc sweat. Stopped at 6 to put back on. Total stop 1:55. Pace out 8:08.  Pace back 7:45 avg. sun on face way back. By mountains some shade. But sun peeked at half mile blessedly.  Went north instead of south.  Nice change but more exposure. Glad sun out.  7:57 avg for 10 

23 degrees and snowing!! 85 percent humidity.  barely any wind.  14 miles. Pine Hollow- up 0.2 miles and down to fork, up to tibble to second bathroom and down to maceys.  14 exactly.  30 min exactly of stops.  Kim, Chandi, Jane, Bekah and me.  Bekah let me use her crampons since she had trail shoes.  Jane and Kim also had trail.  Chandi braved her endorphins!  

8:23 avg.  108 % performance rating.  Must know we were running on 2-4 inches of snow!  

AVG heart rate 154.  

9:55, 7:32, 8:45, 9:10, 9:47 (big hill), 8:14, 8:05, 8:17, 7:56, 7:49, 7:50, 7:55, 8:09, 7:54.

last two miles some pavement with the  crampons which felf like tap shoes and non giving.  Found side walk wtih snow last half mile so that helped.  8:23 avg. 

thighs a little tight, much better than yesterday.  10 miles plan today.  

2 warm up.  8:32 avg.  started at 8:41.

potty/water.

8 miles in 60:49.  7:36 avg

started at 8 pace, then 753/ 747/741/735/730/724 with last mile at 7:10 avg

no fuel.  just water after two miles. and after run.  

felt strong.  7:13 more fatigue but 730-747 felt good.  minor twinge in left quad, like an electrical charge.  did kick backs every mile while running to remedy tightness in order to loosen

put on call ran at 6 am with Brooke C.  5 miles.   9:05 avg.  felt like time flew by

3 on my own 2 min and 20 seconds walk in between.  8:39 avg.

FREEZING!! 18 degrees.   overall avg 8:59.

515 am murdock with jane, bekah and chandi

520 am  Jane's house out and back and a mile loop to bekahs and back.

15.01 miles.   13 degrees.  says it all.  

8:18/8:14/8:14/7:47/7:40/7:55/7:49/7:40/7:53/7:55/8:03/8:15/7:49/8:22/7:54

15 mins of stops 

long one at 1100 north bathroom, probs 6 min.  

HOME tm.  706 am.  6 easy progressive.  started nice and slow 9:22 pace increased by 0.1 mph every 0.75 miles unitl 6 miles so ended at 8:27 pace.  Then ran hill sprints.

Hill sprints on tm:

8.0 mph 8 incline x 2 x 30 seconds, 45 second standing rest, too easy so increased by half a percent to

8.5 mph 8.5 incline x 13 x 30 seconds, 45 seconds standing rest.  calculated 7.5 minutes of hill sprints at 7:03 pace so just over a mile.  Felt strong.   But got tired last few during recovery.  Very doable for more.  

jogged a mile to get 8 miles in 8:55 avg.   (8:57  x 6 min, 8:49 x 3 min).  

breakfast with Laura Hale at Kneaders.  omelets :D. great company :D.

4 easy before work 5 am.  19 degrees. 5 am. With Brooke c   8:54 avg.