Believe to Achieve

day off  :)  but working all day of course.

Met Josse at Riverwoods (Desi).  Ran up canyon to just before Bridal Veil five miles-- we ran on highway for about 0.5 mile steep uphill at the end.  Nice headwind on Highway, not felt near as bad on trail.  Josse was loving the uphill, desi and I not so much.  Turned around and the concrete was aggravating my heel pain.  I first thought I would have to stop and just cry in frustration but I waited to even ground and then just decided to get my tempo in starting at mile 6 which took us from just passed Nun's park (i think that is the name of it) to the Riverwoods, almost to the light there at the corner.  Felt good during those and honestly thought I was running slower so that was nice to see the improvement there-- 6:33, 6:29, 6:28, 6:31.  Hard part was wanting to  run four more miles.  My heel was mad after stopping briefly and then running back up to the others.  We then ran some other girls home, a nice uphill which only meant my heel would hurt more coming back.  OUCH.  I tried to run on my right toes.  Everything else felt great.  Really bummed about this pain.  Oh I was a little numb in my hands and lower arms.  My stomach was bright red when I got home.  AP 7:33 for 14 miles. 

SW today.  Plan 18 x 1 min on/offs at 10 to 10.3 mph.   HOWEVER I changed it to 15 after my warmup changed into HILL work due to my awesome neighbor Melissa.  I am usually at the rec before her, leaving as she is coming.  Well I was coming as she still had about 20 minutes to go.  I slept in.  A special treat I give myself once in a while. Sleeping in is 645am.  I had to get the kids off to school and got to the rec by 8am.  Well, HOLY SMOKE Melissa was doing some awesome workout and when I went up to her she was doing 7mph at 7% grade.   Hello....I never do 7 percent grade.  But after Saturday I knew I needed to add in the hills again.  So after a mile warmup (2% and 7.1 mph, 8:27 pace)I did  one min on/offs at 7 % incline and 7.3 mph (8:13)pm x 6.   Offs were at 2 %.    Gee whiz I was already tired for my sw.  Got off tm and pottied and got back on within a minute.  Ran two minutes easy and started the on/offs.  

9 x 1 min @ 6 min (10mph) 1 percent incline x 1 , 0.5 percent for 8)    Offs at 7.1 mph (8:27) and 1 percent incline.

2 x 1 min @ 5:56 (10.1), 0 percent incline.  Offs pat 7.1 mph, 0.5 percent incline.  I got off the tm for a water break after 10 of the repeats.  That helped me recover better to move on to the last five.

2 x 1 min @ 5:52 (10.2mph), 0 percent incline.  Offs at 7.1 mph, 0.5 percent incline. 

2 x 1 min @ 5:49 (10.3mph), 0 percent incline. Offs at 7.1 mph, 0.5 percent incline.  

1.5 miles cool down,  mostly 8 average pace, started at 7.1 mph.   1 percent incline. 

OKAY this was not easy-- I was weak.  Always am the day after Fast Sunday-- fasting two meals and not making up for it with one meal.  So lots of calories lost not eating two meals then getting up and only drinking 1/2 glass of orange juice before the workout.   Average pace for 6 miles 7:10.  First three miles ap was 8:18 (the hillwork miles and warmup miles).

five brrr cold miles at 445 am  before work at UV nicu at 6.  easy pace 820. stiff legs didnt make it seem easy though. numb and stiff. blah run. 

easy early 440 am run.  warmer. 6 miles. 7:59ap.  11strides of 0.1 miles on/off. ap 6:04. tells u how slow other miles were but strides woke me up. worked all day at af level 2 nsy.

pm...1.2 miles w/ courtney to her soccer practice at 550 pm. 9:39 ap. so nice. Morning 530am: Met Kim (and Jane, and two other girls, forgot their names, oh yah one was Delightra) running to her house uphill...8:11 pace for warmup 1.14 miles.  Worried I wouldn't be able to keep up with Kim but it turned out quite well (minus the fact that I can't see well in the dark and landed in a nice puddle in the first mile and we a had several other dark tunnels to traverse).  I was even able to talk the whole time and it was just us.  The others were slower (Jane pregnant and all).  We actually never saw them again until we got back. They did 9, we did 10.  Five out and back into the hills of Cedar and Highland.  AP 7:21 for 11 miles (one back to my house included there). We stopped quite briefly and got water/gatorade at four miles and turns out that wasn't where Jane put the water....this time...hmmm???  we are thinking it was Jane's stash from another run.  The gatorade was unopened when we got to it.  PHEW!!   Then Kim had to potty at mile 5, hee hee.  I like going with this group as I don't ever take water or stash it.    We talked for five or more minutes at Kim's then I ran home one more mile.  splits for fun--8:11 the nice hill!!, 7:52 a longer hill, 7:11, 7:27 (hill), 7:05, 7:10, 7:10, 7:18, 7:04, 7:13, 7:07 okay all the miles were hilly. We ran a consistent effort throughout. Since this was an out and back you can pretty much tell how the hills help/hinder pace.  The steeper downhill we didn't push much as my stupid heel doesn't like the slants with pounding.  So this was a good workout. We didn't ever stop talking so that is a good sign. It was one of those medium tempo runs that you gotta throw in there once in a while to make your body remember paces.  We were loving the nicer air temp!!!  I was a little overdressed. 

wow cant believe i made it thru that depressing of a run. my cousin dropped by early this am for a visit. hadn't seen her in a while.  it seems our visits are further and further for no known reason...so when she comes it is one heck of a time.  bcause of her visit i left feeling more tired ....i slept 8 hours...and still wiped out?  i wanted to quit the first mile...but instead i just took it stride to stride.....so easy, no pushing....only saw mile laps..ahhh first mile 8:52.  thoght i was slower. i ran 8 miles rolling up....including 1.5 miles up af canyon.  i didnt stop once and no fuel on run. a couple sips of sour milk....ick.  threw that out ...before leaving. and a couple bites of a marathon bar that jane gave me for my birthday. i seriously wanted to lie down and just sit there but i did it. my heel is a angry thorn in all my running and today i did all i could to not aggravate it by running on the toes of my right foot and normal on left. felt so unnatural.  oh well. ap for 16 lonely miles 7:56.  nothing pushed cause i couldnt. all what i felt relaxed doing. really not a fun run though. need some estrogen and iron i think.   PM--520pm.  Rec center with Courtney and Amber.  Started with Courtney but finished with Amber.  AP 9:00.  10 mm with Courtney. 8 mm with Amber.  Upper body weights.  Ate a little too close to this workout so abs were very brief.  I could taste the squash soup.  Fine on run though. 

the wind and late night with cousin was a bad combo for an early am run before work. day off. 18 yesterday so not disappointed in mileage.    ALSO daylight savings tonight and last year was a disaster.  this year i am going to not push myself to a workout.  sleep more important with the time change.

okay...hmmm....so yesterday is supposed to have flown by with one less hour right? NOPE.  Not when you work all day.  You just MISS an hour of sleep.  So groggily showed up to work yesterday and had a nice day in the nursery.  Thank you babies for waiting to be born later in my shift :D.    So last year was a complete daylight savings disaster...pushed myself on no sleep at 430 and 530 am workouts which really were 330 and 430 am workouts and I couldn't sleep.  Last night I tossed and turned.  What the heck??   My clock is all confused.  But oh well...I had a plan....I didn't run Saturday so I could sleep an extra hour before work and I went to bed early Saturday (about 1030) and I didn't get up at 530 today to run.  But I was awake at 330am.  Wide awake. Finally fell asleep again.   So drove to rec with hubby at 815am (715am a few days ago).  This is a good time.  ahh it isn't too bright out yet so its sort of like an early morning run for me.  I decided to do SW today.  No plan until I woke up this morning....Hmmmmm what should I do?  I want to do the ladder work at the track but it is too cold outside and the track indoors at the rec is too short and just screams INJURY with all the turning I would have to do..so I opted for my old routine from last year....2 x 3 mile "tempo".  Like this:

1.5 mile warmup 7:47 to 8:27 pace, 1 %.

Right into the first set---1/2 mile at 6:40, 1/2mile at 6:35,  then 1 mile at 6:31, 1/2 mile at 6:27, 1/2 mile at 6:22.  

1/2 mile recovery at 8:00 pace.

Then right into next set--1/2 mile 6:35, 1/2 mile 6:31, 1 mile at 6:27, 1/2 mile at 6:27, 1/4 mile at 6:22, 1/4 mile at 6:18.   

1/2 mile recovery.   Then 1 x 800 at 6:11 pace for 1/4 lap and 6:03-6:07 for last lap.  

1 mile cooldown.  7:30 to 8:00 pace 1 %.  SW done at zero percent CAUSE I AM NOT  an OVERachiever these days.  OLD AGE ya know??!!   : D.  Felt pretty good until the fifth mile.  The sixth mile was easier because I knew I was almost done.  Funny how that it is SO mental for me sometimes. 

613am run...flip cant fall asleep due to time change and then i have to wake the same time but its darker.  in fact my run was so dark when i ventured a loop a way from my house i could not see the road in several parts. so i would run in the middle of the road...shouldnt be any obstacles on the roads...i tried some yoga breathing with my running today...no music..just mile splits. first mile 8:14. last mile 705. ap today 7:32 for 9 hilly miles. felt pretty good. could use a new ankle...if my ankle were better would be on fire right now with my running cause i havent got any soreness from the runs....tight lower legs in am but nowhere else. jist wish i could cut the piece of bone out of my foot and run painfree already. i complained about this ankle last year then it got better when my left foot flipped out. oh well i have adapted...and i am only giving myself one more year of super marathoning. next year it is only sg since i will be in the 10 year club. :). pm:   1.2 miles with courtney to her soccer practice. ahh outdoor soccer!!! 9:30ap....way to go courtney!! then long way home just taking it easy...shocked when finished the last 0.8 that my pace was 7:49. felt effortless and floating like. worked on breathing again and form. stupid heel. i am so ready. upper body weights on own and wall sits and one plank x 60secs. lovin thos weather. neighbors son drove out of driveway in garage with front door open distracted by texting. i was outside. very loud. bent door in half. i pretended i didnt see. i know his parents well. i didnt want to embarrass him more. sad times too...funeral today for tyler longoria. he hung himself last tbirsday. cute 14 year old boy with plenty of friends. a bit mixed up family i heard. dauvhter went to funeral. the program was enough t make you cry seeing his pictures. 

thx carina for inviting me to run this morning. brrrrrrr. they didnt call alpine "alpine" for nothing. it could not have been 32 degrees. i had red stripes on my abs to prove it. it took two hours to thaw out. i did wear really thin tights. ok....but company was great. i kept my watch in hide mode and no mile splits. noining the almost free running that carina is doing. i felt like i was running 830s so when we got back it was nice to see that easy effort with most likely a 9min or more first mile was 7:55 ap. we left at 554 am.  so like 454 am.  dst still sucking the life out of all us am runners. i got home got kids off...sorted laundry and took hot shower. got in bed for two hours. watchex a bit of secretariat. then turned it off and crashed. massive fatigue. surprised i made it thru the run. funny....as troy took the the kids to school he could not find the expedition keys....so carpool kids had to scrunch in the honda. on way back he remembered he put the ford keys on the back bumper of the honda when he got stuff out of the back of the ford...well i drove over to meet carina....in the honda...unknowingly woth our ford keys hanging on for dear life..til the first real stop sign...troy found them a half mile from our house on his way back from taking the kids at the four way stop...keys still work...but dented really good everywhere else...had to throw out one house key. they took a beating. so glad the keys still worked. the fords cost 75 to replace!  

no running. just work. 12.5 hour shift. off to moab tmr after work.  going with family. 1:30 pacer. do or die :). ready to have fun. wish somethings could last forever. but that is life. ready to help those who need it. no other running goals after this year as far as time goes. my four year getting fast  (started at age 39) stint has drawn to a close....just one more year for me in serious competition....it was fun. i will miss it but there is more to do.  

must have been something i ate and cont dst issues..could not sleep. woke at 330 am after trying to fall asleel at 11pm. was nauseated too and rumbling tummy.  nervous too about faing my pace job even though i know i can do it...kods excited to go. we r going to arches and other hikes. oir preempt to disneyland in 2 weeks.  soo....i wasnt going to run but it was stupod that i could not sleep..what else should i do?  o headed out the door with no plan but to run and detox all the stomach ailments and running ow would only make me feel worse so  just had fun with lack of sleep.  first mile 7:47.      then just settled into a medium pace and ran 7 miles @  a surprising 7:21 ap.  detoxed and felt strong the whole time. heel is a bugger but i have learned to adapt. moab here i come !  it has been 11years since i ran his course. where did time go?

Yesterday I was stuck at work until 530pm.  All day my coworkers were thinking how I could get off early.  Miraculously I was able to leave an hour later.  Left for Moab at 550pm.  Arrived in record time at 9 pm at the expo and that's with missing the Price exit and driving to the next one.  Ha ha.  My husband is a good driver. I am pretty much closing my eyes through Price Canyon. 

I picked up my pacing gear as the expo was packing up.  Walter was running the booth.  No pace band yet and was thinking I would bank time at the beginning if there was wind.  Walter said he had a course specific band for me but didn't have it with him.  Oh well.  I got a little nervous about my pacing spot--- 1:30 because I haven't done any pace work longer that 6 miles and that was last Monday!!  hee. hee.  I was also nervous about the course.  I haven't run it in 11 years and I honestly only remember it stating it was a downhill course...cause the river flows downhill.  But after the courses in Utah county and Bryce, Moab is not downhill.  It drops 150 feet the first mile then goes up and down about 16 times, a good up between mile 9 and 10.   Total uphill 343 feet. Total down 420 feet. Net loss 77 feet.  Hearing this and Walter telling me that people interested in the 1:30 pace were saying to him "YOU got a GIRL for the 1:30????" I was wondering if I got myself into too deep.  I might want to add that 11 years ago was my fastest time here (I believe I have run moab 5 times) was a 1:42!!  LOL.    Faster with age I guess.  Seriously back then I was a recreational runner.  At 39 I started to think about getting faster.  Now at 44,  I am reaching my peak.  Luckily, Walter stuck up for me and told them "she is a great master runner and she will kick your butt". That energized me.  But I must point out HOW utterly exhausted I was.  Working two 12 hour shifts, zipping it down to Moab and only sleeping four hours Thursday night, and shaky 5 hours sleep Friday night.  I was in FOCUS mode. 

Kelli picked me up at my hotel.  Kids asleep husband rolling eyes.  Come on it is 745am!!!  Wake up.  Moab half starts at 10am for those who don't know that.  I packed warm gear but ODDLY I wore my running skirt and never once felt the need to put on my sweats.  I wore my fleece pullover to the start but didn't even need my gloves.  I put them on though when I got to the start just cause.  We had our pacing signs (and course specific pace band provided by Walter at the busses) and made our way to the start.  I looked over the pace band and decided to try and follow it the best I could.  Not knowing the course really I just had to believe the band.We arrived at the start at 910am.  It was a crowded walk uphill.  The steepest and really only net downhill mile is the first one.  I realized I hadn't even warmed up and this ol' body needs a warm up.  I placed my bag in the truck and ran 0.1 miles downhill through the crowd and out into the open.  I then picked up my pace until it read 6:40 at 0.3 miles and turned around and jogged easily uphill to the start.  Ha Ha. That was the extent of my warmup. Got at my pacing spot and introduced self.  BUT now I had to pee real bad.  Kelli, Amy and I already stood in a 20 minute porta potty line.  But now I wondered if I really had to go or if it was nerves.  There was no way I could run feeling this urgency.  I rushed over to a side of a cliff and went as privately as I could.  Good thing  I did.  I really did have to go!! Ha ha.  Rushed back to the line with 5 minutes to go and talked more to my group.  I met Paul and Caroline.  Stories of last years wind from Paul and how the pacer was off, yahta yahta.  Yay me!! more nerves.  Caroline, had never run a half marathon but ran her first full marathon in 3:10.  YIKES. 

And we were off.  In the first 0.1 miles my pace was at 5:30!!  My followers with me.  Slow down Nelli!!  So I backed off and hit the mile in 6:37.91 (6:40 goal).  Okay, I will just show you how on I was to the pace band--  actual pace first, goal in parenthesis.

1. 6:37.91  (6:40)

2. 6:47.23 (6:48)

3. 6:46.38 (6:52)

4. 6:49.79 (6:48), water station between miles 3 and 4.

5. 6:51.44 (6:52).  Paul asks to take my pace sign for me for a few miles.  Go for it.  It was breezy for my five miles and it was tricky to run with it.  I felt naked without it at first however.  My bright pink shirt, stood out however.

6. 6:45.70 (6:44),water station right at the end of this mile.

7.  6:48.80  (6:48)

8.  6:52.23 (6:52)

9.  6:48.48 (6:52)

10. 7:01.84 (7:00) , the hill at 9.3 miles was a bit of a shocker, I slowed way down to a 7:15 pace and even with some downhill after cresting I could couldn't get the pace to 7:00 in time.  Water station too.  Get the sign back in my hands close to the end of this mile. 

11.  6:59.12 (7:04).  Surprising.  I was ready to kick it in but can't.  I am the pacer.  Held back and let my pacing buddy Paul take off.  He was glad he held back and hung with me.  He said he would have gone out too fast and crashed before finishing.  He came in at 1:29:28.  He was happy. 

12.  6:58.71 (7:00)

13. 6:58.02 (7:00).  Okay here I am turning it up a bit cheering guys as I pass them or they pass me.  Getting cheered on by the crowd.  I am at a 6:40 pace at the 1/2 mile mark of this mile and as I turn the last corner I see the finish line and think "wow that is really close" then look at my watch ...it reads 1:26:45....uh oh.  I am way ahead of schedule...so my garmin that was reading the miles about 30 seconds early after mile 6 or so was really just the course markers being off.  So I just ease up on pace and reach the crowd where I can see the clock as it is about 1:29:55....and I am like...oops slowed down too much and started picking it up but I was too late for the 1:30:00.  I was like "how did that happen?"  and then realized my watch read the course at 13.19 miles instead of 13.1.  The finish looking so close was an optical illusion.  It really was 0.5 miles away!!!  ha ha.  Despite that I felt pretty good in my timing.  Right on the money for all the splits.  I would just look at my garmin about 0.2 miles into a mile and lock my pace in for that mile based on my pace band.  It was that simple : D.  If there was a hill I would slow a teensy bit and if a downhill I would pick it up. 

13.19   1:15.87 (supposed to do 41 seconds for 0.1 miles).   Obviously if you cut that time in half it would be 38 seconds so I would have been right on the nose :D . 

Okay...so Paul was happy and all the guys who glared behind themselves at me with the sign sped up...quite a bit.  I am certain they were running away from the girl with the sign :D .  One guy passed me at mile 11.5 saying "I have been chasing you for 5 miles, Thank you pacer!!".  At the finish green hair guy said Thanks.  He at one point during the race said  I was going to fast...but it was him going too fast (I said that to myself) cause he was sprinting up to me then reading that mile on his garmin.  We talked about that at the finish.  Good times!!  Fun to be around a lot of guy finishers.  Caroline finished in 1:31:45.  She stuck with me until mile 6.  She was bummed but realized how hard this course was and was able to feel better after I told her she rocked it.  She really did. First half marathon in Moab, come on that is awesome!!!  Waited for Kelli to finish.  She had a good group of followers.  : D. 

My kids were at the finish.  "Mom, are you ready to leave now".  Ha ha.  We stayed one hour.  My kids informed me that they heard the announcers at the finish say  I won the top Master Award.  Later I learned that it was a special award in Memory of Sheri Haymore. Sheri died 200 yards from the finish of this race in 2005.  Wowsers.  Her three daughters were there to give out the award.  I was on the grass with my family just talking.  We never heard any announcing.  Apparently the award ceremony is VERY short and was held at 12:15 (45 minutes after I finished).  At 12:30 my kids were itching to get out so I went over to the awards table 10 feet from where I was sitting and asked when they were doing the awards...and they had already done them.  I felt foolish.  The race director walked me over to one of Sheri's daughters and she presented me with my trophy and a nice back pack with some fun things inside (head lamp and two pairs of socks).  I was very humbled and honored to have won this award.  We hugged and talked briefly.  Wow. What a day!! 

Later we hiked in Arches National park to the Delicate Arch and Balanced Rock.  On Sunday we hiked to Double O.  Sunday there were few clouds in the sky and the wind picked up as the day went on.  We had 30 to 50 mph wind gusts on our entire 3 hour hike!!  I had some moments where I had to sit down on the rock in fear of falling. I am afraid of heights.  And lots of silent prayers for my children who seem to have no fear.  We were quite the site with all the dirt in our hair and shoes. Not sore either of the two days, but ankle gave me grief enough.  Story of my life ; D.  Drove home at 3:30 pm.  Dinner at Grandmas in American Fork.  Everyone took showers when we got home.  Ahhh....nice to be home in the frozen air!! what the heck??? wind and artic air again?????  blah : D.

10.4 recovery miles up and over around cedar hills.  8:18 AP.  first few miles 8:30 to 8:40.  tired in the head but not body.  need more sleep. 

PM.  1.55 miles with Courtney to her soccer practice with dad.  9:21 AP.   helped her do some pick ups...30 sec/on off x 5.  She was not happy with me but she did it. 1.61 miles back home alone  8:12 AP.  last half mile 7:30 ap.  felt good.  work next two days on mom/baby at AFH.

needed extra hour of sleep so no run.  long BUSY day at work.  non stop 12.5 hours. 

need extra hour of sleep but not wanting to skip two days in a row.  med pace run.  7:20 AP for 6 miles.  first mile 7:40.  EVEN busier day at work.  quite tired mentally.  i wonder how good of a runner i would be if i didn't have to work full time busy shifts that pretty much waste me.  seriously??  like moab was on little down time in 80 hours!!  so wish i could just vegetate some days.  hence....i can't keep this pace up longer than this year....something has to give...and its running.   ka ching.  oh well.  i will squeeze it in when i can after st george. 

Taunya, my coworker and old running buddy from four years ago asked me to join her and Jessica on their last 20 miler before Boston.  My first 20 miler since a year ago (not including the three marathons I ran).  I figured since they were planning to go about 8:15ap it would be good for me.  BUT HELLOOOOO wind!!!!  We left at 8:48am and still the wind was ferocious.  Comical at times.  And Highland had a few inches of snow dumped on them.  BRRRrrr!!!  We first ran a 9.25 mile very hilly loop and came back to Taunyas for a water stop.  No stopping entire 9 miles. AP 8:15 here.  Started watches again after 5 minutes in Taunya's house.  Starting again was tough.  Achy old bones.  Taunya is 45 and Jessica and I are 44 so we could all relate to aches and creaks.  We ran a second 11 mile loop into Alpine.  That nice hilly route.  Not nice to have such a brutal headwind then side wind and then "hey why the crosswind coming back???".  When your gone for that long the wind likes to "hunt" you down : D.  Surely 30 mph winds the entire run.  Stopped about 3 minutes at Eternal fountain (mile 15.25) and we were on our home stretch.  AP for entire 20.3 miles = 8:09.  Last mile 7:39 our only mile that quick.  All others between 7:50 and 8:32.    Last 0.3 miles 6:43 pace.  : D.  The only extent of a push in this run.  We were all just trying to have a nice attitude about the wind. 

creak....to the rec center.  brrr. outside.  plan easy miles on tm.  got a little bored.  so.....7.1, 7.2, 7.3,7.4, 7.5, 7.6, 7.7 mph (8:27 down to 7:47per mile), actually last 1/4 mile increased pace to 6:49 (8.8mph).  Kept incline at 1%  except LAST 1/4 mile of EACH mile I increased the incline to 4% because I am tough like that. Ha ha.  I am seriously just bored and I need things to focus on.  Got Off tm to reset it (shuts down at 60 minutes and I was at 56).  AP 8:00.  Quick drink of water.  Then two MP miles...6:49 x 1/2 mile, 6:44 x 1/2 mile, 6:40 x 1/2 mile, 6:35 x 1/4 mile and last 1/4 mile from 6:00 to 6:31 pace for a fast finish. 0.5 % cause I am wimpy about incline at times. Felt good.  A little tight from the 20 miler but really easy cardio wise.    I cooled down x 1/2 mile as husband not around to tell me to get off now : D.   7:53 pace for that 1/2 mile.  Total AP 7:43 I think. 

busy day in nsy....saving lives. nonstop for a seven hour moment. finally ate breakfast at 245pm. after work...ran at 645 pm with courtney for two miles outside. our loop. once. brrr.  but dressed warm enough. back to winter again.  then went right into anothed 3 two mile loops. reversed the direction the last one. ap 8:16 for six recovery miles. ap with courtney 10:00. she is always good the first mile but quits in effort tbe second. she will get there. like running with her.  

wow....tired last night...drifting off to sleep reading scriptures off my phone to the family (we take turns each night). KONKED out right after kids sent to bed.  It was 930.  Awoke at 5 am briefly back to bed til 7am.  Courtney to Orthodontist before school at 815. Then dropped her off at school and drove to rec center.  Last night I decided I should do mile repeats again after inspiring 5ks by FRBs.  Man alive they aren't exactly fun-- max vo2 zone is just not me.  Anyway....I looked back at what I did last time and decided to start a bit faster (6:22, 6:22, 6:20, 6:18  LAST time).  So this is what I did:

2.5 mile warmup at 8:13ish pace, 2 % incline after first 0.75 miles at 1%.  Then right into mile repeats.  Body a little tight in the warmup and after waking but that I am getting used to.  Old age ya know ; D.   So 0.5% incline I ran 6:15 x 4 MILES with 800 recovery at 8:27 pace, 2% incline.  Last 1/4 of last mile I ran 6:03 to 6:11 pace so really last mile was about a 6:10.    Ran the 8 miles here in 57:29. Cooled down with 2 miles at 2% grade 8:03 AP started at 8:27.  Got nauseated last 1/4 mile of the repeats and really wanted to quit but resisted that thought.  It was in my head cause my legs were no more tired.  I was really lacking sugar since I hadn't eaten for 13.5 hours.  Ooops.  I was really thirsty too but my goal was not to stop TM until repeats were over.  Need some sort of plan for Ogden. Then Utah Valley.  I am thinking the thought  Fail to plan, Plan to Fail.  So I will be writing it out over the next few days what I should be doing.   

alarm didnt go off as planned at 430am. volume turned down. woke at 505!.hurried and got out the doorm only time to do four but since my pace as brisk i squeezed in a fifth mile. 5 @ 716 ap.  off to work with a five minute transition time :). actually felt good on run.  

intense fatigue...fell asleep at 9pm....such a busy 13 hoir wprk day yesterday. almost didnt get myself to run. ton of bricks run....my brain was so tired that it couldnt move my body. first time thos year i started the tm at 857 pace. in fact wasnt below 830 pace til mile six!  just couldnt wake up. felt drugged. no muscle soreness whatsoever. weird. ran all at 2% incline. ap....824 for 10.  1050 elevation gain.

steroid shot yesterday at 4. lidocaine helped me walk normal and pain free for 3 hours...then owie! back to bone on concrete burning pain with walking. it takes a few days to work. i screamed out in labor-like pains. dr said next time he os wearing ear plugs.   so today....18 miles since going out of town.  couldnt sleep...got only four hours. out the door at 452am.   ran 5.5 miles on my own. opening mile 837. really wanted to hit my garmin....effort didnt match pace so i jist eased into it considering yesterdays misedableness. met up with kim jane and cchandi. at kims. after two slow miles with them...tbey had to tell me to slow down...that is a first....kim and i went ahead. we ran just over 11 together.  i then ran a mile back to my house for 18. we were talking with chandi and jane for five minutes.  last mile 637.  felt foot the first three miles then it relaxed. just waiting for steroid to kick in :-).    then everybody watch out. ha ha.   ap for 18 --7:36 :) PM---2 miles with courtney in alpine before brookes scrimmage in soccer. veru slow. courtney does not like to run. the second mile she is mad at me. spmeday she will thank me. she actually has a good attitude when we r about to start. so yay. ap 10:35.  couple planks abs and pushups something different every 30 seconds. got out of upper body workout habit i had started so getting back slowly. 

wide awake at 1130 last night. insomnia again. woke with alarm at 445am. out the door for recovery miles....before work. first mile 9:09 :)  ap 8:18. this was ver much a out of body run...just in cruise control. long day at work ahead. leaving for california in am.

Insomnia..prevacation anxiety....yesterday shift took a lot out of me. Got home at 7 pm....packed and stressed about tickets...and was super fatigued that i couldnt fall asleep...especially knowing i was running 5 miles up/down af canyon with kim. Picked her up at 530. Parked at base and made our ascent. Significant headwind blowing down the canyon. Yikes. Of course it was gone by the time we came back down...felt no wind when we reached my car again. Ha ha. The first three miles i thougbt i migbt quit. I was so tired. Mentally and physically. My breatbong was irradic. But tbis climb is brutal even without headwind. First mile 8:41. Last uphill mile 754.stopped once on top where kim had water for us. The. We just ran quick dpwn. 636,618,615,611,606. Nice progreszion. The first downhill mile is always an adjustment. We talked the entire way full on conversation up and down.ap for 10 miles --724. Now on my way to california as i type this. Need a nap.