Believe to Achieve

12 canyon snowy and slosh.  Fork to well past second bathroom 2.5. Up.  Then down  to 4.6. Then up to 5.09 looking for Kim's jacket.   Snow was 2-3 inches up.  Plows came by at 3 miles. Made it dirty and sloshy.  Then down past mouth a half mile back to my car.   Careful. Footing.  Kim twisted ankle at 3 milles.  But she finished well.  No push pace. Just a jog.  8:24 avg for 12.04 though Kim's watch got longer. So probs more like 12.3 miles.   

10 easy on murdock, 5 out and back toward Jane's house.  

8:45 avg.   warm but didn't feel it.  as in 50 degrees by finish. windy on way back.  

feeling more run down than have been.  lots of sugar so must eliminate.

but went into work at noon and ate two donuts which really aggravated my joints. busy 7 hours. no lunch.

worked.  day off :D  only day off for 9 weeks except sundays, which I don't run on.

2.51 warm up  started at 9:13 pace and increased every 1/2 mile by 0.2 mph.  3 x 30 second pick ups to 8.7 mph.  30 seconds off.  at end.  8:38 avg.

2 x 5k.

TM takes 20 seconds to get up to pace.  

first 5k 21:26.   6:54.6 pace avg   started at 6:58 pace for 0.75 then upped again to 6:53 pace then at 1.5 miles up to 6:49 pace then last 1/2 mile at 6:44.  last tenth at 6:39.  

4 min walking around in gym, water. stretch.

second 5k in 21:13.   started at 6:53 stayed for 1 mile then 6:49 for 0.9 then 6:44 until 2.75 miles to 6:39 for last bit to 3.1 miles 

1.29 miles cooldown avg 8:38.  (8:41 to 8:13 pace but tm takes it time to warm up as mentioned).  upped tm every 0.3 miles by 0.1mph.

honestly wanted to go back into bed legs felt blubbery tight with fluid.  swollen weight gain noted too.  when back from work yesterday my socks left an imprint so definitely swollen.  pulled pork burrito plus too much sugar= fluid retention.    last ate soup night before at 730 pm that troy made and  started this run at 9:15 am.  did weights and core after got back home at 1145 am.??  

healthy eating day.  already felt better just after run and lifting.  very soaked clothing.  

10 run

easy run  on murdock canal.   HR avg 148.   Pace avg 8:35.  out and back past Lindon temple from marker 7 to marker 12 and back.  lovely morning.  Ran at 9:26 am start.  some dried apples and 1/2 proten bar before.  

9:05/8:44/8:41/8:36/8:36/8:31/8:24/8:24/8:25/8:21.  jog pace but legs tired last few miles probs from yesterday. more the knees.

knees are achy.  feel weak climbing stairs.   glad I don't play soccer or have been skiing.   

bday run 14   

5.6 miles with Brooke Christensen at 7:35 am.  *8:58 avg=  144 avg hr= 927/912/849/850/845 and 8:35 last 0.6 miles.

1.4  0.57 of it with Brooke  then rest at amber's apartment in provo.  826 am. 32:xx minutes after first 0.57 finished this portion.  HR avg 138.  9:11 avg

5.6 miles with Amber out and back toward provo canyon.  *8:49 avg = hr avg 149= 9:23/8:47/8:39/8:32/8:33/ 9:05 last 0.6 (purposely slowed ).

1.4 out and back on provo river from amber's apt.  8:53.   hr avg 155.  getting tired.  dehydrated probs.  

sw1

4 mile warm up started at 6.5 mph, increased by 0.1 mph every half a mile but at  last mile increased by 0.2 mph every tenth of mile.  Couple times by 0.3 mph. Ended last tenth at 8.7 mph.    34:51 for the 4 miles. 8:42 avg.  

10(5), 8 (4), 6 (3), 4 (2), 2     

10 min=  5 min at 6:53/5 min 6:49

8 min = 4 min 6:49/ 4 min 6:44

6 min = 3 min 6:44/3 min 6:39

4 min = 2 min 6:44/ 2 min 6:39

2 min =  20 seconds at 6:44/6:39/6:35/ and 6:27 for a minute

offs of 5/4/3/2 minutes at at 8:06.

44:19 for 6.2.    Went past 44 min to get the 10k :D.   7:08.8 avg

6:46.92 avg for 4.47 miles of speed work.    6:53 felt too easy.  6:44 adequate.  

7 easy before work.

430am yup.   *834 avg is 60 min

sw2 

12 miles

7 miles warm up at vasa.  started 913/905/857/849/841/834 first 1/4  mile then upped by 0.2 mph every 1/4 mile so 8:20/ 8:06/7:53/7:41  last mile started at 7:24/7:18/7:13/7:08/7:03/6:58/6:53/6:49 every 0.1 miles increase/6:44 for last 0.2

avg for the 7 = 8:33 ran this non stop. 59:54

Then  water and sink cold water to face, brief stretch.  But like 7 minutes here!!

10 x 400 s 

two minutes off 1.5 minutes on but I always started the speed at 8 seconds before the end of two min so I got exactly at least .25 miles of sw (400).

started 8:41 x 2 min/6:15 pace at the 1 min 52 second spot  until 1.5 min past the straight up or the straight down.  so ran until 3.5 minutes,  then 8:41 until 5.5 minutes minus 8 seconds so tm could get to pace by the straight down etc repeat x total of ten.  Did 7 straight through  3.5 miles in 26:07, then water, talk to jane, cold sink water to arms and face then back for the last three at same.  9:30 for 1.28 miles.     4.78 total here = 11.78 miles.  

0.5 miles cool down 8:41 to 8:34 pace.  avg 8:38. 

3 easy before work    bed at 830 pm woke at 11 pm up two hours so decided not running   woke at 5 am and decided at 510 am to just go get a couple in.  started on home tm 517 am.  3 miles easy 8:44 avg. 

easy 13.  yup added on 3 miles bc i missed yesterday and it felt so nice to be out in wintery wonderland slosh going nice and easy.  magically easy fun hearing birds chirp confused language.  

1034/946/949/933/910/900/858/857/903/903/847/849.   = 917 avg.  gingerly stepping through slosh and slip grounding.  areas of confidence but grateful for the weather to slow me down for a real easy run.   avg hr 144.  total 22 seconds of stops.  

18 miles with last five at MP which coros says is 7:26!! 

DID NOT FACTOR IN ANOTHER SNOWY SATURDAY

SO it was enough for us to meet up and stare into the blinding blizzard and question ourseves (Bekah, Jane and I, we met up with julie e at mile 5).  We finally saw a break in the blizzard, moved ourselves in to the bathroom at the 1100 north parking lot and got started at 657 am.   

careful footing and jane wanted easy but both her and bekah just were feeling chipper they sped up the more they talked.  I was 20 seconds behind before our first stop at 1.3 miles (i thought we were going easy??)  

after that stop i was able to stay with them and grateful to have julie e to run with when they started picking it up again.  We ran from 1100 north until 1.1 miles past the eternal fountain.  Crunchy snow on way through canyon miles and then the plow came and took most of that sure footing away.  He was going up as we were on our way back and he came by us again by fountain.   Long stops were potty at mile 3 and 15 on way back.  fountain x 2, jane bathroom at mile 13 (longest stop, lol waiting for privacy).   all the others were brief, maybe a minute or two (turn around 2.5 min).  It didn't help to have so many stops bc  my right knee is bugging me. It sore by knee cap inner area and keeps catching and popping at times.  During run if I stop it freezes up and so I have to run like a soldier and not lift that knee much.  Other than the weather and the knee i felt good.  took one UCan at mile 3 - gel pineapple and a second gu at mile 8 raspberry with caffeine 20 mg which was all I had at home and I picked it up at a race.  I m sure my heart rate didn't like that. )/ I rarely consume caffeine and def not in a race.  I still feel its effects- pounding heart.  I have no more with caffeine so back to my usual. 

here are my splits (jane and bekah took off from me the last mile, probs 15 seconds ahead).  /

TOTAL MILES = 18.  AVG pace 8:02.

9:15/8:23/7:57/8:16/7:51/7:54/8:15/8:25/8:24/(both uphill with crunchy footing )/8:15 (after plow took away our sure footing, had to slow coming back down)/8:04 last mile in canyon next comes the climb and bekah and jane are picking it up/8:03 for the uphill mile!!! with careful footing at times bc of ice/7:42/7:41/7:45/7:33/7:32/7:24.

SW1= 2 x 15 min LT // 3 min rest  Goal pace = 6:34-7:10

5 mile warm up  41:10 

started at 9:05 pace increased after a half mile to 8:49 then sooner to 8:41 then 8:27 and 8:20 then last two miles 8 and under ended at 6:39 pace actually for last 0.1.  8:13 avg

one minute at 8:34 pace right into 15 min at LT =  6:44 for 10 min, 4.5 min for 6:39 pace, 30 seconds at 6:27.  2.32 miles for 16 min = 6:51 avg which includes the slow first min,

5 min standing rest.  

one min at 8:34 pace, right into second LT = 6:44 for 9 min, 6:39 for 5 minutes, last min at 6:35-27.   2.33 miles for 16 min = 6:50 avg.  (includes slow first min)

cool down 1.37 miles to get 11.02

light weights 10 pounds for upper and abs on lay down machine.  hungry now.

total avg with warm up and cool down = 7:41

on call.   play last night - cinderella.  first showing at small new Hale theater.  

bed 1030 am up to see on call at 5 am.  slept until 634.  decided to go on trail out and back

5 miles past lindon temple nice and easy no pushing

just under 4 min of stops-  3 min at potty mile 3.  

936/904/854/855/852/845/843/833/844/835 = 852 avg   hr avg 144.

canyon run.  very cold, windy.  first five miles. then magic wind stopped.

520 am met, 546 am start.  watch did not start.  restarted at one mile.  10 min 20 seconds of stops.  kim's jacket, mile, jane's jacket, fork, turnaround, fork, jane's jacket, kim's jacket, caves (only me for like 20 seconds they all left in jane's car).  

4 miles up,  6.5 down.

9:30?  8:15, 8:09, 8:07, 7:22, 7:16, 7:02, 6:51, 6:57, 6:59 and 6:58 for last half mile to my car at mouth.  avg 7:25. for the 9.5.  watch didn't have first very steep first mile!! 270 feet.  

felt better because I threw out the tight fitting bra. read articles that they decrease max vo2  and I could tell. i wore the tight fitting bra on my runs in canyon this year and last week on long run and i was struggling to take deep breaths. says tight fitting bras cause women to breath more shallow and rapid if running.  and it can be the difference of a 3 hour marthon and a 3:03!!!!  

SW2=   8 (not 5) x 800  w/ 3 min rest  Goal pace= 3:15 (6:30 pace for a 3:15 marathon)

4 warm up.   1 mile-  8:57,  1 percent incline at 1/2 mile,  changed to the better of my fav tms.  3 miles in 24:31. Started at 8:34/8:20/8:06/7:53  increments varied,  1 percent incline,  8:10 avg.  Faster last mile picking it up every 0.1 miles by 0.1mph.

Water and regroup.

3 min at 8:57 to start off.  Then, 

8 x 800 at 6:31pace. (4 miles,  26 min) with  3 min  (2.71 miles, 24:10 min, 8:55 avg) recovery jog at 8:57.  No stops. Last min of last repeat- 6:27 for 30 secs then 6:23.  I would increase pace to 9.2 at 2 min 52 seconds recovery to get tm to speed right at the right time for 3 min 15 seconds to start and be at pace, avg pace is a little faster for recovery.   50:10 for 6.71 miles total of pace work.  7:28.5 avg.  

0.29 miles at  8:41-8:57 , 1 percent incline.

met at mouth of canyon 550 am.

drove to pine hollow.  sat in  car until 621 am.  ran up 0.2 miles over a large snow embankment and on snow up and back.  nice slow first mile.  0.4 miles for the snow part.  

to the fork then up to tibble.  down to mouth and continued to macey's turn left down alpine highway until past cemetery and turned left down steep down hill.  didn't push any miles except the 2.5 up hill and a little push last mile to test legs (they felt strong!!).  Ran 200 north AF to PG (right turn just before Manila elementary) and back way to my house.  Ending was at church, last house on right.  Walked 0.1 miles home. :D

stops after warm up 0.4 (1.5 min), fork (4.5 min), top by  second potty (3.5 min), fork (4 min), caves, mouth (3 min), light , just passed church (2.5 min!!!), light for two seconds at new light on alpine highway, af hospital crossing/light (1 min) = 20 min on the dot!! of stops.   I left on my own at mile 10 on.  I was worried about my coworker being called in in my place. She was letting me be cut and her on call for the first four hours.  Now I  am on call.  She wasn't called in thankfully.

7:55 avg pace

9:48 (very steep/snow mound)/7:16/8:03/8:07/9:13 (big climb to tibble reservoir)slowed on purpose, i have 16 more miles)/7:34/7:15/7:51 (after fork, slick)/7:23/7:23/7:29/7:26 (mouth)/8:09/8:09/7:58/7:53/7:46/8:04/7:50/7:34.   Avg heart rate= 157

coros watch said performance is 110 percent EXCELLENT HA HA

6.3 miles to get the 69 miles    but GOT  6.5 with Brooke.   EASY very easy  9:01 avg.

avg hr 146.

did hill by kim's so hr went to 161 for seconds.

943/907/855/858/852/847/ and 825 for last 1/2 mile.   cold!!! 20 degrees, inversion,sun came  out at end to warm us.

Warm up 4 miles (1 percent incline after 1.1 miles because remembered)in 33:58, started at 9:13.  up every half a mile until 2 miles by 0.1 mph then up every quarter mile starting at 8:34 pace until 3 miles then up every 0.2 miles unitl 3.6 miles then up every 0.1 miles by 0.2 mph.  Ended at 6:39.   8:29 avg. 

6-7 min rest, potty and stretch.

SW1=   8 x 4 min on, 1 min easy. 

started with one min easy at 8:57. Right into sw. NO STOPS. 

6:58 for first 3:15, 6:53  for 45 seconds, one min 8:57

6:58 for 3 min, 1 min 6:53, one min 8:57

6:58 for 2 min 45 seconds, 1 min 15 seconds 6:53, one min 8:57

6:58 for 2 min 30 seconds,  90 seconds at 6:53, one min 8:57

6:58 for 2 min 15 seconds, 1 min 45 seconds  at 6:53, one min 8:57

6:58 for 2 min, 6:53 for two min, one min at 8:57

6:58 for 1 min 45 seconds, 6:53 for 1 min  30 seconds, 6:44 for 45 seconds, one min 8:57

6:58 for 1 min,   6:53 for 1 min, 6:49 for one minute, 6:31-6:35 x 1 min.

5.53 miles in  40:01 = 7:14 AVG PACE (TM FIRST MIN TAKES 20 SECONDS)

Cool down 1.47, 8:20 AVG. 1 PERCENT INCLINE AFTER FIRST  MINUTE COOLDOWN

9 easy, murdock out and back to the north, turned up into the new neighborhood by lone peak hs instead of down under tunnel.  4.53 miles then turn.  Wore new saucony pro 4 s.  Felt good. 

9:04/8:32/8:30/8:19/8:25/8:25/ 8:21/8:23/8:19= 8:29 avg.  8:24 avg without first mile.   Knee started to bug me at mile 8. Thought I was gonna have to stop.  Did stop just before mile 3 at potty.  It was open :D. Didn't think it would be.  It is the one by play park by deerfield elementary.  Though the seats are those cold metal ones.   2 min 47 seconds.

SW2 (before work)=  mile @6:36/9.1mph, 1200 @6:31/9.2mph,  800 @6:27/9.3mph, 400 @ 9.6-10mph.  Rest is 3 min in between.  8:57.

THIS WAS HARD!!  think the TM is not on.  HOME tm.  I had to turn down from what I was wanting.  Held on a few times.  weird.

46:15 for the 6 miles.   7:42 avg.  crazy how hard this felt when monday's speed was easy to me.  Jane concurred it was hard or her too.  

warmup 2.  SW is 2.5 miles.  9 min jog.  8:57 pace so 1 mile.   1/2 mile cooldown 9 min jog.

4 easy before work

varying paces starting at 9:13.  oddly felt better and avg 8:13 for the 4.  33:04.

10 easy.  Junk miles. Just go out and be bored for 10 miles.  Heartrate mode kept in the 130s.   9:25 avg.  All over the place.  The map is funny.  Painfully easy if that makes sense.