Believe to Achieve

12.82 miles.  Smiths marketplace (the bank) to the canal to meet the girls.  Then run up suncrest.  Didn't stop til top (well briefly to talk Melanie into running to the top instead of mile five where she did stop.  Snow, wind, more snow.  light to heavier at times.  Pelvis hurting on way down.  so just finished up by passing ridge line junior then turning at stop sign and doing the dip back towards highway and back to my car.  No garmin.  Stop watch.  Course tooled.  58:49 for the 6.02 miles to top. 

Shorts and 25 degrees and two feet of snow and more all the way up af canyon. Started at a mile before fork ran up. 26:18 to top three miles.  Stayed with Kim and Jane.  For once. Ran down at a fast but not race pace. Maybe a coupe miles were at the end.  Stop watch. 1:16:33.  So 7:22 avg.   6:49  avg for way down with 7.36 miles. .  7:20 avg for first three 6:28 for last 4.36 miles.   

2 plus warmup. 6.5-7.1 with a little faster last minute to 18 min.  Then stretched. Then 15 x 2 min at 10 k pace. With 2 min. Jog in between (6.7mph).  Ran first five at 9 mph (6:39 ) and last 10 at 6:35 a little faster last 30 seconds of last one.  Pelvis a little achy. So this lace felt good for two minutes. And perfect with the recovery. Didn’t stop until after 14 Th one when Kim arrived.   Got off tm briefly to fill water.  Ran last one and I cooled down to 10 miles.  

2 miles before pump then I work next four days.  Daylight saving sat night lose an hour. No running . 

3 mile warm up starting at 6.5 mph.  25:46.  4 x 10 min at LT.  Ran my at half marathon pace til I got to 1.5 miles. Standing rest 2 min in between.  10:29/10:19/10:19/10:16. Started at 8.7. Last min 8.8 of first one. 8.8 last two min of second one.  8.8 last three min of third.  And 8.8 last four plus min for last one.   And a little faster. Treadmill had issue with distance when faster. 41:14 for six miles.  Not bad in my old age. Ha ha 

Warmup up two miles at vasa.  Then stretch.  Then at 645 am on vasa clock started 45 min continuous running for 45 min at race pace.   Started at 6:53 x 15 min. 6:48 x 15 min. And 6:44 x 15 min last two minutes sped up a bit gradually.  6.61 miles in 45 min flat. 3 percent decline. Felt strong.  

Strip Vegas boulevard from hotel on Tropicana up and down stairs to sands ave and criss street return other side.  51 min    Not sure on exact mileage.  But with stairs o am just putting it at 5.  

Hotel south on Vegas boulevard to grandview hotel lobby.  Got a drink. And ran back. Chilly at 50.  Shorts T-shirt.  But not freezing.   Stop watch. Google walked distance.  14 plus around hotel.  About 8:38 avg. 

2 mile warm up.  30 min x 1 at ss (7:13)-4.15 miles. 2 min stand rest. 20 min at SS 2.77 miles.  Same pace. That’s  6.92 miles in 50 min.   28 seconds at 10 mph for .08 miles to get exactly 9 miles. 

2 warm up in 17 min.  6.68 miles in 45 min -3 percent decline tm. 6:44 Avg. 15 min x 6:48. 15 x 6:44.  15x 6:39.  A little faster over last 90 seconds 

One mile up from dell to pine hollow. 10:36.  Almost two back to fork.  6:45 x 2.   2.28 to tibble  fork reservoir. 8:56 avg.  7 plus down to car.  7:00 avg.  

run up suncrest with kim at 9 am from mountain star credit union at the base.  met jane, summer, jen and angie on their way down a half mile from stop sign at top.  no music. stop watch.  kim with me until 1.5 miles.  then she put in her music and off she went.  weather perfect.  not too hot not too cold.  barely any wind.  wore shorts and compression socks.  removed gloves after a mile.  ran under 7s on way down for three of the miles.  a little slower after water stop before breaking off from everyone but kim.  kim and i added 3/4 of a mile on at botttom.  she got ten.  i got a little under cause i turned around when kim met them a little further up (0.06 further).  based off stop watch and course tool for distance of 9.88 miles 8:19 average overall.

3 miles. Felt sick all week.  Ran 3 easy around neighborhood before drive to Disneyland.