Believe to Achieve

1:59:24.   7:28 avg.  cray cray.  

met at mouth 540 am.  Drove to Pine hollow.  No long time in car, Chandi's hubby dropped us off.  We ran down to last arrow and turned around and went back up then down to fork then up to tibble.  Never got too hot or terribly cold.  But kept all three layers on until the last 1.5 miles.  Nippy out.  Tibble fork had ice in parking lot from melting snow then temps below freezing during night.  So didn't run far in parking lot.  Kim joined me for the last 4 miles to my house.  At mouth went up the lovely hill there and down silo road then down road to kim's house.  1300 west.  16 miles was two roads before my road.  So I walked. 

Kim/ Jane/Bekah/ Chandi/Melody/Me

AVG HR- 153.

paces-  8:16/7:12/8:13/8:28/8:47/7:10/7:03/7:01/6:50/6:49/6:41/6:56/7:58/7:14/7:26/ 7:20.   avg 7:28.  

10 easy.  Murdock out and back by Lindon temple from 1100 north.  snow squals.  neck cold but got better.  supposed to be easy but picked it up last  0.4 miles.  158 hr avg.  legs felt little tired at mile 8.  last mile strong. 

9:13/8:40/8:13/8:15/8:15/8:05/8:06/8:08/8:10/7:48= avg pace 8:17

6 x   4 min on/ 1 min off/ 2 min on/ 1 min off.  

4 miles warm up.  start at 8:41.   Last mile start at 7:30 got to 6:36 I think.  1 percent incline last 1.4  miles.  Forgot to start at 1 percent.  32:18.  8:04 avg.

No incline.  6:44 pace/8:27 pace/6:44 pace/8:27 pace x 5.   cold water splash on arms and face and into mouth.  2.5 min.   5.68 miles (started with one min warm up, ended at 36 seconds cooldown).   7:08 avg.

last one same pace.  started with one min at 8:27.  1 percent incline after 0.2 miles. Forgot again.   8 min = 1.11 miles   7:06 avg.

cooldown until 12 miles = 1.21 miles    8:15 avg.

total avg 7:35 for 12.

10.

8 at 530 am with Brooke C.  talking made it go by really quick even at an easy pace.

8:47 avg. HR 150.  stopped at porta potty total less than 3 min.  35 degrees.

2 more on my own..  33 degrees as sun coming up per coros.  8:41 avg.  8:53/8:28,   HR no talking lol 148.  

8 easy easy.   hr 144.  9:17 AVG

a loop i did last july up to manila pond and around and up to murdock for 1/2 mile and down by timp temple and through lower neighborhood by kim's and home.   Rainy.  pretty wet all over.  lots and lots of worms.

comfortable steady pace, run by feel.

circus of a 22 miler.

met jane and bekah at macys. ran toward jane's then turned at freedom elem south to 9600 north.  ran east by angie's and down that new road and by the bathroom at the base and climb out to it.  ran on trail to mouth of canyon.  icy!!!  start was wet,  light snow fall and wind!!  kim picked us up at mouth (8.47 miles here).  Drove us to pine hollow.  LOTS OF SNOW!! but plows got some of it so it was SLUSHY ofen!! and slick in area.  Lots of snow piled on banks and at top.  Great pics I got.  Looks like January!! not march 7.  Ran down and back up tibble fork to second bathroom and back down to macys for 22.

 56 min of stops and driving and sitting in the car melting. 

avg pace 8:04.  avg hr = 156.  splits:  8:46 light snow and really wet on our feet and wind galore!/8:26 wind!!/8:29 half way through we turn south to side wind/8:04 heading east some tail wind?? we don't notice ha ha/8:04/8:10/8:24/ 9:04 heading up on trail lots of ICE! 8:41 purposefully slow on this down - slush mess with slick conditions/7:59 see nice and easy down :D to fork/8:38 going up to tibble/8:39 still going up/9:11 big climb up to tibble and slick parking lot, mile hits just before the steep down, I also turn head back up 20 feet, 7:24/7:18/7:47 lots of slush and unmotivated so I make a move to catch back up to them and able to go ahead so our avg the same :D/7:14/7:23/7:21/7:17/7:27 (head wind again)/7:33 (head wind).   

5 easy before work

10  very very easy.  10:45 first mile trotting along trying to feel like running.  Very busy weekend at work.  Add in water heater breaking saturday afternoon (Troy did not tell me until 8 pm after work) and daylight savings clocks forward...and voila loss of sleep.  But I am not exhausted just brain thinking too much and body mostly knee slightly nagging.  Junk miles today.  1045/1024/958/944/938/915/931/917/927/907=943avg.     138 heart rate

SW1=

3 mile warm up.  1 % incline after 1 mile.  Started at 9:13 pace.   Avg 8:38.  

No incline. 6:49-6:53 pace miles = 42 min (6 x 7 min)  No stops.  Felt good except right knee keeps me focusing on good form.  Right at knee cap (arthritis??, 8 mm drop shoes?? endorphin speed 3? lots of canyon miles?)

3 min rests = 18 min (6 x 3)/8:41 pace mostly but started at 8:57 but that was too slow of a  pace

8.16 miles in 60 min = 7:20 avg.    0.9 mile cooldown.  

7.35 easy before work with Brooke.  8:58 avg.  HR 145 avg.  Lots of talking, twice around discovery.   dark until moon made it look like sun was rising.  first mile 9:45/910/846/849/839/840/859/...8:40 for 0.35

SW2 =   3 x 12 minutes at steady state (20 seconds slower than MP -7:36-7:46)// 3 min jog in between (8:27).   

warm up very (hard work out saturday) easy 4 miles.  1 percent incline and *8:32 avg.  started at 9:13 and increased every 1/3rd a mile by 0.1 mph. Last mile increased every 0.25 miles until 0.7 miles when I upped it every tenth a mile there and at 0.8 miles then at 0.85 increased every 0.0.5 miles by 0.1 mph.  8:33 avg.  

the workout

3 min at 8:27  1 pace percent incline

#1 =  7:35,  4 min 0, 4 min 0.5, 4 min 1 percent incline

3 min at 8:27 pace 1 percent incline

#2 = 7:30, 4 min 0, 4 min 0.5, 4 min 1 percent incline

3 min 8:27 pace 1 percent incline

#3 = 7:24, 5 min 0, 5 min 0.5 , 2 min 1 percent ( I was going to do 15 min LT so was doing 5 min at each then decided I needed to keep it as easy as it was and give the presents and receive them graciously. Cause I have a tendency to think more is better quite often.  

5.84 miles here at 45 min then jogged until 6 miles for 10 total miles = 46:18 

7:42 avg.  FELT VERY VERY EASY.    

1.25 mile cooldown.  

7.35 easy before work on TM.  63:59.   8:42 avg.   start 9:13/8:57/8:49/8:34/8:34/8:27/8:41/8:34 for 0.35 miles

16.09 miles

0.68 mile warm up like 9:07 pace.

Decided last minute at work yesterday to see if any pace spots open at Lucky 13 half at Gardner Village same course as Santa Run and Witches half (same director for all of them).  Walter let me pace 1:40 :D.  Then I was like what am I doing?  it is Daylight savings week I have done two speed works this week and woke twice before work at 6 am (so 425 am wake up) to run 7.35 miles.  But I just knew from the speed I could do it with a lot less effort than last December where I struggled to even talk!!   This was much easier. Talked often to Will my pace buddy. And more half marathoners to cheer so that helped.  We pretty much did even splits.  The start line was a little different (across the street to the south and down the hill) so it went longer out from Gardner Village start.   I got 12.94 miles but everyone with a garmin got exactly 13 some a little over.  My coros watch made sounds under any bridge so didn't pick up those moments.  Same mileage on way back (6.47 turn around and back).  avg pace 7:32.  HR avg 170  (last two times slower pace and avg 175/176.7

splits:

7:39 (some maneuvering) pace band says do even splits of 7:38 each for 1:40 exactly.

7:26

7:33

7:32

7:31

7:25

7:27

7:33

7:31   Will and i had decided to slow at mile 9  by 10 seconds per mile but then we decided only one guy right in front of us slowing so we decided to pace him in. We learn its his first half marathon and he is more of a middle distance runner.  He stayed with us and then dropped back only a few yards then He passed us with 1/2 mile to go and his guy friends were all cheering him on.  We couldn't speed up or we'd be more incriminated.  

7:32

7:32

7:34

7:38 purposefully running slower like slo mo running man motion for last 0.15 miles.  

1:37:27.   7:32  AVG.  Splits probs faster since really 13 miles.  

Felt strong entire time.  Never felt like I wanted to slow.   Could definitely do 5 more miles at that pace. 

DID NOT TAKE ANY FUEL only water and gatorade three times total one or the other.  purposefully slowed at aid stations.  Ate only my dried apples before race on car ride to race and 1/2 a glass of orange juice at home.  

NO gels or gu.  

Ran 2.41 mile cooldown 22 min after we finished. 8:45 avg.

SW1=

4 miles warm up.  1 percent incline after half mile (almost forgot). 8:12.75 avg. started at 8:57  increased every 1/3 rd a mile by 0.1 mph until last mile increased every 0.2 miles by 0.1 mph then every 0.1 miles by 0.3 mph when got to 3.6 miles.

 8 x 2 min on/ 4 min off=  48 min total  

Ons 6:31 offs 7:41. Started with 4 min off at 7:30 pace to help offset the 20 secs to get to pace.  Ended with the 2 mins on.   6.64 miles = 48 min=7:13.73 avg pace.  

0.36 miles cooldown to 11 miles.  9:13 to 8:34 pace. chillaxin. 1 incline.

total 11

7.75 miles easy before work with Brooke C.  431 am left.  Back 540 am back (35 second potty stop)  Calm-ish before the storm.  35 degrees, 8 mph winds then flurries by mile two the rest of time and stronger wind.  Ground wet from flakes melting.  Good easy run.  All over the town.   8:49 avg pace.   HR avg 144.

6 mile warm up.  avg probs 8:34.  started easy easy 9:13 upped pace every 0.75 miles then last mile upped often.  on not my fav tm behind my fav tm.  angie and jenny showed up :D

SW2=

0.64 miles easy 8:34 pace. then right into first hill  6.5 incline, 8 mph x 90 seconds.  ouch.  just tired. Made it 1:20.  Made up for in on the forth one by doing 1:40.

two min rest then the last four 5 incline and 8 mph with 90 seconds standing rest.

3 mile cooldown.   8:40 avg.  just tired today.   

basically 5 x 90 seconds.  

7 miles easy before work.  on my own.  8:54 avg pace.  hr 139 avg.

9.1 from pine hollow to tibble fork to reservoir to caves.  burping and nausea after falling asleep on couch at 930 ish.  headache and pain down right side hard to fall back to sleep.  woke at 510 so decided to join them - jane, kim, chandi, bekah, melody and julie.

i ran on my own entire time.  needed to go easy bc of riverton half tmr.  

8:17 per mile pace avg.  hr avg 146.  

never pushed.  slowed on purpose.  7:57/8:01/9:09/9:20/8:46/8:09/7:57/7:49/7:45/7:27 and 7:31 for last 0.1

but really cold even after showered right after run as I type this at 10 am.  home at 7:33 am.

Run started at 6:15 am.   NO STOPS FOR ME. 

15 miles with 8 miles at MP  (7:26???) w 1  x 30 seconds surge each mile to HMP (6:58). Forgot to do the surges on the first two miles so did them on 8 other miles.  I believe 3-11, but not 10, and did on 13.  

two mile warm up before Riverton half.  9:21 avg.  First 9:48 ( lol i thought i was a lot faster bc it felt so easy yet my legs were moving well), second 8:54.    

been having gi issues, not the flu, gassy, bloating, nausea...ate something not good for me. Think the stir fry at work had soy sauce in it.  This feeling lasted 36 hours.  Took a tums before running and two ibuprofen.  Apple chips (my dried).  Oh and granola bar passed out when picking up my packet this am.  Arrived at 8 am sharp got my number.  It was chilly.  Had rained pretty much all night.  Woke thinking great it will be so fun to run in  boston 2018  weather again.  BUT even though weather on ksl saind 60 percent chance at 9 am and 40 percent at 10 am NO RAIN :D   The sun even came out after I finished from behind the clouds for a few minutes.   42 degrees.  Wind 3 mph.  South.  Meaning head wind anytime heading south. Which was accurate. Felt stronger than 3 mph.   Goal today was 8 at MP (utah valley marathons goal of 3:15 pace then bc 7:23 avg is definitely not my goal for Boston)  My confindence is low bc of tanking second half at boston has been proven often.  

I took zero fuel during run.  I felt great entire run except last hill climb at mile 12 I felt dehydrated, heart rate up a bit, but as soon as I got chocolate milk and freshly squeezed orange juice at finish line I felt great!  So I maybe need to figure out what I will take in the future for 22 next saturday and Boston and Utah Valley.  I did take three dixie cups full of water taking only a sip to wet my tongue and one time pouring on my head to wake up the last 1.75 miles.  

After the marathon pace miles I was going to do steady state but bc of the hills  x 3 that will be evident (there were more hills than three but the others were complimented with some down to make  mile pace good) with the paces shown soon.  Steady state is 10-20 seconds slower than MP.  Mainly just slower.  

Here we go on splits= 1:36:36 =7:23 avg pace

again my coros watch measured short (two under passes??)  Others had 13.1.  

first part of first mile and last part of last mile on grass.   I did not push pace here.  Do not want a twisted ankle.  Old people take longer to heal! 

7:21/7:18/7:25 (hill, but then some down)/7:40 GIGANTOR HILL/7:18 (down and up)/7:09/7:16/7:25/7:31/7:55 (purposefully slowing this hill is steep at end gradual to the steep, kind of daunting to look at :D) but surprised with some down after alleluyah and a bridge crossing/7:33/ 7:52 Lovers lane all up hill gradual and steep at end just so much fun/ 7:18 (6:51) pace for last 0.94 miles??  whatever. 

I passed a couple young bucks at mile 10.5 but the boy caught me on last hill  right before mile 12)and the girl right before the last turn for finish (right at marker 13) and I really didn't want to sprint  on the grass. Also a gentleman I passed at mile 5 caught me.  He  finished 1:36:05.  In his early 40s per results.  chatted with him after.  briefly.  

Best part was Courtney actually made it to the finish line to see me. She moved to Taylorsville from our house in PG last Saturday.  Been missing seeing her daily so that was perfect!!   I had stopped right after the line and she cheered me right there! she said she had just gotten there a minute before.  LUCKY ME :D.  

 I won 10 dollars for finishing first in my age group and a gift basket wtih epsom salts, beef jerky and coupons and a few miscellaneous things. 

I got a massage by a 35 week pregnant gal, first baby!  GREAT massage on my quads and calfs felt light as a feather after.  She gave me great advice to strengthen my calves, thighs and hips!!  And I would be a faster runner!!  HA HA.  Gonna definitely put her advice to use.  

12 

4.1 (0.1 on dif tm and changed to life fitness, not my fav but next to) mile warm up. 1 percent incline.  32.29.   *8:07 avg.  started at 6.7 mph increased every 0.3 miles by 0.1 mph until 3.2 miles then increased every 0.2 miles by 0.3 mph ended around 9.6 mph for last 0.1 miles.

 6 x 3 min on// 3 min offs-   fartlek (one less min recovery, one more min speed then last week) =   36 min =5.15 miles = 6:59 avg pace for the speedwork.

Started with 3 min at 7:35 (7.9 mph), ons at 6:31 (9.2 mph) x 6 no stops.

cooldown until 12 miles.   2.75 miles  in 22:53 = 8:19 avg.  1 percent incline.

12 miles = 7:36.7 avg total for all the running.  felt strong and not sore from saturday but didn't want to overdo it by doing 8 as I once thought to do.  

upper body and abs

41 degrees :D   8.3 miles easy before work outside with Brooke. first half mile alone at 4:25 am.  met up with brooke and we slowly jogged and ended up with 8.3 , HR 140.  Avg pace 8:57.  

9:15/8:56/9:01/9:18 (discovery dark footing)/8:46/8:55/8:45/8:42 and 8:59 last 0.3.

SW2=

5 mile warm up easy.  Started slow feeling down/sluggish. 1 incline.  9:13 for half mile then  9:05 , 8:57, 8:49, 8:41, 8:34.   Changed tms woman beside me speaking into her phone to someone.  OUT LOUD.  

2 miles in 8:11 avg.  started  8:27 x 1/2 mile, 8:20 half mile then upped it every tenth by 0.2-0.3 mph ended at 6:35 pace for last 0.1.   

started with 2 min at 8:27, 10 min SS (5min recovery pace)  8 (4)  6 (3)  4 (2)  2  steady state 7:24 at flat for first six min then 0.5 percent for two then 1 percent for  last two min.  felt very easy which is why i upped the incline. Then the   8 min one I kept it at 1 percent  for 4 min then to 0.5 percent for last four min (offs 1 percent  8:27).   six min one I did 1 percent for 3 min, 2 min 0.5 percent, 1 min back at 1 incline,  4 min one all at 1 percent,  last two min went flat :D and kept upping  pace to 6:53, felt easy so went to  last  30 seconds at 6:31.  30 min sw plus 16 recovery = 46:07 for 6 miles.  7:41 avg.  Definitely could have gone for more and faster at flat but supposed to be easy so i just finished with a fast finish just for a little push.

upper body and abs.  

5.5 miles total sw.

1.5 mile cooldown.

10 easy.  work second half (covered by Jamie first half)

NOT really easy but not hard either, except first mile up, head wind and steepest mile from caves up four miles and down to mouth for 10.5.  Jane, Bekah, and Kim.

9:58 (really just struggling, tired and well tired), 8:38 left them at their stop and made a point not to let them pass me :D, 8:39/8:20/8:07/turn 7:16/7:14/7:08- kim asked us to slow down, jane was pushing pace unknowingly at 6:44 for a little bit, thanks kim :D, 6:47 and we crept back up in pace felt very easy... maybe a tail wind?? idk could not feel it but it is steepest down (the first mile up), Jane left at caves I continued the last 2.5 to mouth with Kim and Bekay.   7:03 still actually felt nice and easy,  7:00 and still and last 0.5 6:56 pace.  17 total min of stops ...1 mile, fork, turn around, part way down before fork, fork again, and 1 mile up post (kim's shirt), caves and 1 mile left down for not sure why by some car that was on with no people in it...probs icing.   Kim has been quite sick.  I drove her today. I hope I dont get it. took a zinc when I got back but I do have a good headache...hoping just a headache not the beginnings of a cold.  

avg pace 7:43.  HR avg 154.  

6.2 easy pace before work.    8:49 avg  hr avg 144.  442 am on my own.  Saw a HORSE out of its pasture in someones front yard with one mile to go.  Freaked me  a little.  

22 marathon simulation #2=  Comfortable steady pace 7:36-7:46   

LAST FOUR AT MP = 7:26.

UP SOUTH FORK 2.1 miles and down to Provo Canyon trail to murdock canal to Silo Road and down past manila pond take left just past it and loop down to 2600 n take right then immediate left passing manila elementary turn back way into new development. End was just passing my culdesac to  past next one and turn around finished at one road west of my house.

Ran first 10.5 with Jane and Julie E.  Felt so good the first 10 miles then lead legs at mile 11-17.  Felt better after that. Think it was the change of being on the nice quiet canyon trail nearly by ourselves to the winding murdock canal. 

stops were at a mile, 2.1, 4.2 (julie's car,  had some applesauce, water), just past bridal veil at lower parking lot (two mini stroop waffles, water) before underpass, eternal fountain (water and bathroom me and jane), my car at mouth(water,applesauce, ucan,gatorade sips), potty jane just past mile 11, 1600 north cross over (gold fish, and lime gatorade-type drink),  bathroom for me past lindon temple, saw kerri stopped two minutes or more talking at 15 plus miles, 1100 north bathroom men's water worked not womens and PB honey natural gel 1/2 shared with Jane at mile 17, mile 19.55 water and 1/2 That's It fruit bar shared  with Jane, HOME.  

70 miles for the week!!

JANE's hamstring zapped her at mile 21.9!!!  UGGH so worried about her this is what happened to me a month before Boston last year.  And it didn't let up bc I tried to go through and I didn't have 20 miler done so did a painful one the next week stopping and walking every mile on murdock canal out and back. It was sooooo depressing!!  but that just made it more angry. So luckily Jane has a 22 done and can just chillax it.  I massaged it for her and we have a babying plan.

PACES:   7:40 avg.  158 avg HR.  Temp avg 40-45at 38 degrees.

9:32 nice and easy up south fork in the dark

8:28 looks like we picked it up going up

7:30 (turned around at 2.1)

7:01

7:30

7:42

7:23

7:25

7:26

7:22

7:49  (climb from mouth parking lot to trail)

7:38

7:36

7:37

7:38

7:38

7:40

7:44

7:46

7:19

7:11

7:23

9 easy.   FEEL GREAT.  Just took today to run recovery.  *8:58 avg, 141 HR.  all around pleasant grove.