Believe to Achieve

Finished the PALS course, passed the test and got certified.  YaY!!!  It was a great course and well organized.  Got home after visiting a good friend for a bit and felt I needed an afternoon run.  Ran while kids were in make-up gymnastics.  Ran a nice loop up Locust Ave and then up to the canal and back down Battlecreek Drive and back to REC center.  The cool air was actually quite nice and didn't need my gloves after a mile and felt really good but still took it easy to let muscles repair.  Ran 5 miles in 9:08 pace.  There was a nice uphill and a good head wind but effort felt easy.  Thought I might be running 10 pace. 

After Wednesday's PM run and despite my desire to get out to run I had to listen to my body. IT band on left acting up stemming from my left lower back to hip to knee to foot. So....I should be smart and take time to let my muscles/tendons heal after the 32 miles Saturday. Melanie and I both had the same feeling after trying to run even though the post race soreness/fatigue didn't last as long after an all out marathon for us. I didn't run for a week after SGM and resumed running then gradually increasing to prerace over the next two weeks and my body was happy with that. Now trying to be there after just a few days my body is saying "stop, listen and let me heal". Darn when actually this weather is drawing me outside.... Must think longterm gain not short term reward.

Still hip and leg has been having spasms. Applied heat and a great massage thanks to Troy and a good nights sleep. Back to night shift work Saturday. Loved being normal this past week with no night shifts. The roads keep calling for me,,,,I am trying not to hear them.....but that didn't work at 1050 am I just had to go running after stretching my hip etc...and the pain was subsiding.  Ran 6 miles in 8:23 pace.  Hip pain at bay.  Stretching really helped.  Could feel a little bit of the "nag" near the end but not a worry "nag".  The headwind was a bonus!!!  Love the challenge.  Someday real Spring will be here. 

Met Kim to run 10.  Ran 10.75 at 8:28 pace in the wind and snow.  Felt warm enough for me.  We talked thru it all ran on the canal trail for 3.5 miles where we saw  uno deer, no other runners.  On the road we saw two walkers and two runners.  The weather to me was fine.  I am getting used to the white stuff flying and wearing my gloves and headband.  The only difference now is hearing the birds chirping "it's Spring".  I hope the birds aren't too confused as well.  I am sure this happens every year it is just seems longer this year.  Thought of those running the Provo Half.  At least it was downhill is all I can say for the timing of this run.  Kim and I hit several good graduaal uphills.  Downhill part steep to want to speed up too much considering last weeks race.  Last mile 7:40.

Ran an awesome run up 10 percent grade 1100 North to the Canal and headed south (I usually head north to Cedar Hills).  Actually I don't know the grade it is just steep.  A gain of over 270 feet!!!  Anyway went to 400 north in Lindon and on to Locust avenue.  Surprised to see a lawn mower but hey it's Spring.  The canal is such a nice run.  Ran up past Central Elementary, darn more hill cut my pace from 7:31 down from the canal on Locust at 8:12 to 8:25.  Tiring here.  But able to get last mile in at 7:40.  Oh and my pace up to the canal was intense for the grade,  I was trying to push myself on my "Rockie" hill.  Pace there 8:33!!  No change in pace on the steep part, I just dug deep and focused.  Avg pace for 9.7 miles = 8:03.  1/2 mile coold down at 9:52  Ahhhhhh........  Lots of stretching.  Loving the song "Dare you to Move!!!"  from Twilight.  It has the words "Dare you to run!!!"  I take it out of context but hey it works for me. 

Easy, well not so easy, lets just say I went out slow.  Not quite awake.  Slept only 41/2 hours of broken sleep.  I can sleep only from 7 am until 1020 am when I get back, no matter how dark I make my window.  I then get a snack and try again,  it only last like an hour.  Then I try to consider being normal.  Decided to go running when I drop girls to piano for an hour.  Leave car there and started an awesome run up past AF high school around the Developmental Center (across from the Temple) and on to some undiscovered  (by me) trails.  I am so excited!!!  The tree cover helped with the added heat, Can I Say Yikes It Was Warm.  Body was in shock.  Wanted to throw off my over dressed SGM Tshirt, that thick green one from three years ago and run in my bra, but my tummy is WHITE, and not tone, not happening.  Ran the first half rather dazed and amazed at my new discovery, on the way back (I had to turn around as I didn't feel like climbing over a barbed wire fence sleepily) and I was glad with that so I could discover more of the trail.  I felt like I was on a mountain.  They are right below the developmental center and Tri City Golf Course.  It was surreal and I just wanted to go and go but I had to get back to my kids.  Avg pace for 6.2 miles 9:15, had some steep trail climbs and moments of AWE!!!!!, stopping to take it in and watching footing.  Mostly the trail was dirt and rock with grass on the sides but deep in the woods it got steep and you had to side step downward and reach for a tree to hold onto.  I think I am an Ultra Girl!!!  .

7.13 miles in headwinds and cooler weather, yet I still wore my shorts in open rebellion. Come on yesterday a heat wave and I had long sleeves on mistakingly!!   Last 2 miles did some speed work (my you with a good head and side wind)-  800 meters/1/2 mile in 3:13 (6:26 pace) and last mile slower than last week due to fatigue running only 15 hours ago and wind but still acceptable  6:31 .   Average pace for 7.13 miles 7:50!!!!  Yay!!!  Had only an hour to do a workout, wanted to get 10 in but limited on time today due to TMJ dental appt and massage.  The massage was upper body but it still worked wonders for my shoulders and neck.  Now I am off to skills day and then two nights in a row of 13 hour shifts coming up for me.  PS  I got back from my appt and still no husband.  No cars missing.  He shows up at 1150 am sweating and breathing hard.  I had made a comment last night to him that my nurse friend and I find it funny how guys think they don't have to work out and women put a lot of pressure on themselves.  I didn't think he would take it that literally so soon.  He was gone for over two hours.  I am about to course tool his run for him.   He probably did around 13 miles!!!!  Wow, impressive. 

Slow easy run after a nice rain at 1pm.  Love the smell of the air after rain, refreshing, rejuvenating.  Ran 4.65 miles at recovery pace 9:02.  Yay I get to work at the Valley tonight on Mom/Baby.  I hope babies aren't pouring from the skies, as cute as they are.  Three nights off after this.  Rinse and repeat.  

Afternoon run with Kim down South Fork Canyon up 800 north in Orem over to Canal and down 400 North in Lindon.  Ending at the Lindon City Park.  We ran at 230pm in the downpour!!!!!!!!  We both couldn't run in the morning for various weekend engagements and vowed to run in the afternoon.  Of course that is when the expected storm came in.  It was wet.  I was even wetter than SGM last year and it was just under 15 miles!!!!  The canal was of course muddy and I could barely move my hands to look at my watch.  No water and luckily good conversation.  We both felt winded the first few miles.  It was the afternoon affect.  We did manage an average pace of 7:40.  Down the canyon we were at 7:18 to 7:20 at times.  It was difficult cause Kim's garmin wasn't charged and died the first few feet.  I had to course tool it and try to use the numerous markings on the Provo River Trail.  Done.  I want real sleep.  Forever.   Okay I will take eight hours.  Please. 

Started out slow on a run with Troy. Needed too. Tired from Saturday's 2pm run in the storm. Ran three with Troy then off on my own up the lovely 900 West Hill that lasts for 2 miles to Cedar Hills. Felt strong and pace was faster by 30 seconds per mile from the start at least. Got down to 7:42 pace for last mile. Just wanted it to be done even though nice day. I work tonight and I got to go on a little run with the kids. Ran 1st of the year 1/2 mile run with my three girls ages 10, 8 and 6. My youngest is my strongest and fastest (4:23!!). Next was Courtney, my oldest at 4:40 and then Brooke who has the mental capacity to endure much longer ran in at 5:00 with Troy. It was fun!! They liked it too. Then of course they had to have an Easter Treat. At least they worked it off. What to do for Spring Break? Average pace for 9.25 miles = 8:40.

Slept until 115 pm and then was bombarded with the kids wanting to go swimming. We told them swimming indoors would happen when it was bad weather out on Spring break. So of course I gave in. We went to Lehi's Legacy Center. It woke me up so I did some laps about 1/2 mile worth, a few laps of butterfly that left me more winded so I just toned it down to freestyle, back and one lap of breast stroke. I have a big run planned (long training run) and don't want too tired of muscles along with the brain. It was relaxing at the pool even though it was rather crowded. 1/2 mile swimming equals 2 miles running?

Yes I ran in this WINTER WONDERLAND.  Average pace:  8:53  but last 5.8 miles pace 7:42.  Last two miles 6:45.  In the snow storm and horizontal wind.  First half extremely slow because I felt extremely gross, nauseated and achy bones, really really grossed out feeling.  Wanted a 10 miler no matter how I got it so dragged my feet literally and this still didn't feel good...first mile pace 10:50.  Second mile 10:23.  I was just concentrating on my music and the fact that it didn't matter how fast I went just to be out there.  And then the high winds and pelting snow fall.  Like completely and utterly ridiculous.  I got some good stares.  My pace gradually sped up when I was just cruising and got in a zone at 6:44 pace for a couple of miles while rubbing off inches of snow from my sweatshirt.  HELLo!!!!!!  Done.  Managed 10.45 miles with some good marathon pace in there (7:40?)  I actually don't know what to expect at Ogden.  It only drops 1100 feet whereas SGM drops triple that I believe.  Any thoughts out there?  

Ran with Troy in the snowy surroundings.  Sunny thankfully.   Nice easy run.  A scenic route, with good uphill in the middle ending on a downhill around my neighborhood.  Troy not up for much mileage and mom in town so short run today.  Plans for a 17 miler tomorrow.  Did I just write that?  Not sure if it will really happen.  Work Friday and Saturday night, again.  Getting down to the wire on when to get this long run in.  More marathon pace runs planned for next week and two weeks before.  Yay!!!  Pace 8:38 for just 3:43 miles.  Last 1/2 mile 7:40 pace.  Feeling real comfortable at 7:40 so I hope I can manage that pace at the Ogden Marathon which puts me at 3:22!!  Who knows if that is possible on a much flatter course.  I need some input on how to run Ogden????

Had all intentions of getting up at 6am but turned the alarm off at 1220 am having not been able to fall asleep.  I am turning into a night owl working nights.  Anyway got up at 8am finally hemmed and hawwed and just had to get out there.  Took my ultra waist water bottle carrier thing that can hold up to eight gus and started out.  First mile 8:28 so I knew I was going to be pushing myself.  Went up hill to the canal from my home in PG and got on it by Lone Peak High School.  Ran on it to 2000North in Orem (lots of muddy areas to navigate and kept footing on guard, at one point I had at least two inches of mud on my sneakers then I would find a snowy area and "skid" around on it to remove it).  2000 North was my welcoming moment.  The rest would be paved road.  I turned right onto 400 East until 400 North in Lindon and then turned left to Locust Ave then left again onto Battlecreek and right past Fire Dept in PG to Cementary.....to home a long back way to make 17.03 miles.  Avg pace 7:56.  I hope the hills and the mud account for the slower pace.  I felt like I was pushing it.  Glad it is over.  Just four weeks to go. 

Ran nice and easy after yesterday's 17 miler and last night shift.  First mile 9:38.  Last mile 8:25.  Love the cool springy smelling breeze.  Surprisingly warm out.  Avg pace 8:59 for 6.27 miles.  I like to take it easy after a night shift to download my exhausted brain/body connections.  It seems to work well to get me ready for the next shift.  Enjoyed to day.  Hope all you SLC marathoners did awesome!!

Watched the Boston Marathon Elite Women and Mens from start to finish live and could hardly wait to get out and run speedwork.  The adrenaline was in overload.  Ended up having only about 70 minutes to run before my kindergartner got home so did a crash course in speedwork.  Been a while since I have done a real speedwork.  This is what I spontaneously came up with:  Run to Manila Elem 1 mile then up to my other one mile mark from my house which ended up being another mile then did a mile of speed work back to my house (circle loop).  Repeated times three.  So nine miles. First set: 1- 7:53(half downhill,half uphill)  2-7:58 (all uphill)  3- 6:26 (half downhill)  Second set:  1- 7:13  2- 7:32   3- 6:19  Third set-  1-  6:56  2-  7:28  3-  6:14.  1/2 mile cooldown.  Goal was to run three miles fast and the rest at marathon pace.  Mile 2 in all sets  I purposely relaxed the pace to gear up for the fast mile coming up.  I think I like this kind of speedwork.  I do not run on treadmills.  I can't run indoors due to my allergies to chemicals.  Now I am at work and it is 430 am, no rest for the weary.  I hope I can manage a good run at Ogden.  Avg pace for 9 miles =  7:07. 

Ran a post daytime sleep run. Pace for 3.43 miles 8:38. Felt nice. No music run so I could enjoy all the sounds and smells of warmness!! Nice weather, YAHOO!!!!!

Hill workout. I was only going to do five miles since I got out at 115pm and it was quite warm out but then after climbing 1100 North for 2 and 1/2 miles then up the canyon trail for just over 1/2 mile, I came back down by the canal, where I felt a strong need to turn on to it which added another 4.38 miles. At that point I was averaging under 8 minute miles. Avg pace for awesome uphill workout 8:38 for 9.38 miles. Off to work, AGAIN!!!

A little (understatement) sluggish today from yesterdays hillwork and working all night. I sound like a broken record, but has anyone worked full time nights and felt their running didn't suffer?  I am trying to be creative and trying to overcome the difficult in working with sleepless muscles hoping it will make me stronger.  As Deanna Kastor said in the Spirit of the Marathon, "it is quite a concept to keep running while fatigued".  So there is hope for me to still get PRs.  It is mind over body.  I think I can.  It should be fascinating to experience.  Since I ran Antelope Island 32 miler having worked Wed and Thurs night shifts before had and did pretty well  I feel now I should be able to overcome anything.  Luckily, I got the Ogden Marathon weekend traded off so I now just work Sunday and Monday night shift the week before the Marathon.  This will give me some normalcy Tues, Wed, and Thurs night.  I barely sleep the night before a marathon.  I figure trying to run 7:40 to 7:50 will be harder than a trail run for 32 miles at 10 pace so I didn't want to be without sleep.   I was just lucky coworkers were glad to work it out for me.  Anyway...nice breezy and sunny day for an afternoon run.  Ran 3.32  miles at 9:18 pace.  Won't be running tomorrow.  Have a tempo run planned for Saturday Am with Melanie so I got to rest up as much as possible.  Off to work in a few hours.  Everybody enjoy a good nights sleep.....I will be taking care of newborns and their mommies.    

Oh yah!! Uh huh!!!  Glad the last long run before Ogden is over.  The weather held up too.  The rain cover from last night made the green stand out with the white clouds around the valleys and mountains.  So beautiful!!  Met Melanie and Kim at Lone Peak High School at 6am and ran a challenging course first thru the Highland park behind the high school then down Alpine Hwy for 3/4 mile then west almost two miles then north a mile to Freedom Elementary in Highland then East to 6000 west then north to go up and around Alpine.  Good hill there.  Melanie wanted hills since she has been treadmilling.  We ran thru town and over to 300 north in Alpine then to North Bench road, nice climb there up to Healey drive over looking Cedar Hills.  Then down a nice steep hill back to flat going towards Lone Peak on 4800 West where Kim headed back (she is not running Ogden) and we continued on the Golf course parkway trail up to AF canyon.  More hills and one steep one that is right there at the mouth of the canyon as you head south onto Canyon road.  We continued on Canyon until Cedar Hills drive then turned right there and then left down the farm road right past the fire dept.  Glad to have some downhill.  It was fun at  this point as we realized we were "part of" 5K race just starting out doing the exact same loop I planned for our ending.  We saw kids finishing with their parents with the mile (opposite direction as us) and then caught up to the 5kers.  It was a hoot.  Even saw my Bishop's wife standing by a cone waiting to direct the course.  She gave me a high five.  This was at miles 16 to 17.5 so it helped energize us.  Starting out on this run I was tired and muscles tight.  My husband as supportive as he has been had set my alarm for me, thankfully. I am still just lacking several good nights of sleep.   I didn't think I could keep up at first, my legs were so fatigued but I just kept at it and eventually finished quite strong next to Melanie speedster.  Ran 18.25 miles in 2:28:46  (8:07 avg pace).  I think that we did quite well considering the hammering hills!!!  This next week another tempo run planned for Monday (or Wednesday) like last weeks except I will do four loops so 12 miles.  Hoping there to have about a 7:05 average pace.  Two nights to sleep at a normal hour should help.  

3 by 3 miles, like last week.  Improved greatly on the in between miles even without the adrenaline rush from watching the Boston Marathon last week.  Wasn't sure I would be able to get into speedwork after doing visiting teaching all morning.  Got out at 1050am.  Started off with gloves and sweats over shorts.  Took them off at my house on the grass after the first round.  

Here is the breakdown:  Set One:  1-  7:23 (uh oh hope I don't have to measure to this pace, already 35 seconds faster than last week and I always like negative splits) 2- 7:18 (yikes (40 seconds faster), 3-  6:20 (headwind but still six seconds faster).  Set two:  1- 6:50 (oh no should I slow it down? how will I get negative splits)  2-  7:03. This is getting ridiculous.  Maybe air quality better than last week with all the burning on this route going on then.  Just one small area of burning on mile 3 on all sets noticed.  Last week it was on miles 1.5 to 2.  3-  6:18  (headwind again but down hill, not steep or anything, for first 3/4 miles then uphill.  Set three:  1-  6:47 (wow still a negative split from last mile 1!!! Told self if I got a negative split here I would be able to go easy on mile two to reward myself but by the end of it I decided to try and still get a negative split but missed it by 3 seconds.  Too much to make up for at the slower beginning.  2-  7:06.  Still happy about this considering I was near the end and reaching my threshold.  Hoping to do well the last mile.  3-  6:18 (three tenths faster, wooo!!, still counts as negative I guess)  Cool down two miler at 8:25 to 8:30 pace.  Stretched and then helped kindergartener do homework and read her book from school two times.  Finally took shower and cleaned kids bathroom.  Now I am feeling the workout as I write this.  Wish I didn't have to recover working a night shift in a few hours.  C'est la vie.  Avg pace for 9 miles:  6:50!!!!!  I should end up with a doozy of a headache.  A time for miracles may give me hope.

Boy was my mind and body tired today, not sore just tired from absolutley no break in my shift last night.  At least I continued to drink water all night to stay hydrated.  Anyway on my run I turned up my music to dull my senses even more and closed my eyes 3/4 of the  way and tried to sleep jog.  Pace was very relaxing  (10:20), just wanted to wake myself up and not put any stress on my body.  Got plans for a hill work out tomorrow up 1100 north and up into Grovecreek canyon for an exploration. 

Hill work.  Adventure run up 1100 north and then to Bonneville Shoreline Trail (not canal) that starts up at Grove Creek Canyon and I headed north.  So BEAUTIFUL, but a little anxious at times when I saw what I thought was the leg of a cougar on the trail or a dog that has legs that look like a cougars.  Felt I was being "watched" at times so turned my music down to safe guard my senses but mostly felt an incredible high from this new countryside.  Too awesome I could have gone on for a while.  Have to go get lower braces on after visiting teaching and get kids off to school.  Average pace for 7.39 miles (8:23).  I highly recommend trail running.  Go For It!!!

Easy run before the last big tempo/long run before Ogden.  Ran 4 miles at 8:30 pace.  First mile 9:20.  Last mile 7:47.   Ahhhhh relaxing.  Tomorrow I am thinking two miles at 8 then 13 miles at marathon pace of 7:40.  Not sure will be on canal after the climb to it.