Believe to Achieve

Our and back from arnb to biltmore hampton inn.  Added on 7 Th ave beyond highland ave to next light and back.   All sorts of sites.  Downtown was like a ghost town. Not busy and all lights but two or three in my favor and there were many.   62 min to 6.8 miles. 9:07 avg.   56 min for 6.2 miles  -9:02 avg. total avg 9:04.5  easy pace effortless. Stop watch.  Google walk maps.  

1 mile 9:21.  Easy warm up. Started at 6 mph. Increased pace every two minutes by 0.2 mph until a mile. Ended at 6.8 but went to 7.2.    Potty. Then 3 miles in 24:58.  8:19 avg. then Kim's speed work at my paces.  8.1/8.2/8.3/8.4/8.5/8.6/8.7/8.8-8.9 last one. X 3 min each with 6.5 mph 2 min  jog in between. No stops except before last one Bc tired of left slant of tm.   First tm for 4 warmup was right slant. Got on even tm for last one.  Busy when got there at 9:46 with Courtney.  Got back at midnight from Provo airport.   Phoenix was a needed get away.  Came back to snow storm next day.  Five inches back yard this am. 7:39  avg for 40 min work out.  Ran until 5 miles. A little over. 5.04. 

work twins, discharged one picked up two discharged another at end of shift. good day.  lots and lots of snow

work bed 7 and 9b.  discharged 9b at 5 pm.  nice shift.  love the babies

slept until 10 am after waking at 445 am for two hours,  did wordle and listened  to general conference fell back to sleep  gym with courtney and brooke.  i felt good and since not much time ran without a warm up to test my speed and endurance.  ran 1 mile 7.3 mph- ended up at 8:14.  stretched brief like a minute then ran 7 miles in 55:17 no stops.  7:53 avg.  felt great cardio.  still weird sciatica left and into butt but goes away a few miles in. 

7.4 x 2 miles with last 1/4 at 7.5 of each.  then 7.5 x 2 miles with last quarter of eachat 7.6 mph.  then 7.6 mph x 2 miles with last 1/4 miles at 7.7 mph then at mile 6 to 7 did 7.8 x .2 miles.  7.9 mph x 0.2 miles 8 mph for 0.2 miles then increased to 8.2 x 0.1.  8.4 x 0.1 then 8.5 x 0.05.  8.6 x 0.05 miles and 8.7-9.0 for last 0.1 miles.  just so fun to go fast again.  54 years young.  

13.47 miles.  ran to murdock via silo road up hill by wedding reception center.  headed south until marker 3.5 almost to lindon temple.  could see it being built a quarter mile away.  stretched at mile marker about two min or less than ran to 1100 north got some water.  no fuel on this run.  133 pounds down 10 :D .  feeling really good.  nice morning.  left at 823 am.  gloves used initially and light sweat shirt over armour wear.  took the sweat shirt off at half way.  gloves back on briefly.  9:26 avg to 2.62 miles (mile 9 marker)  Next five miles 9 avg right on nose.  Next 3.5 back to 1100 north 9 avg.  then 8:33 avg back to house down 1100 north.  1.85 miles.  2:01:36.  13.47 miles.  9:01.6 avg.

Worked Easter weekend.  Cute baby girls x 3.  
today felt strong. 3.6 in 31.42.  Potty. 2.4 in 19.36. 
then Kim and janes speed. 
3/2/1 with 2//1/1 recovery.  No stops.  6.5-6.7 recovery. 
8.1/8.4/8.7   8.2./8.5/8.8   8.3/8.6/8.9   8.4/8.7-8.9/9.3-9.5   5.06 in 39 min  7:40 pace      Last min did until .16 so 5.2.  Accidentally stopped mill at 39  

10 outside with Melanie from her house.  Out and back. On trail. So warm.  With a breeze. Great jog. 9:11 avg. 1:31:31.   I did  yard work  yesterday and today and pulled hamstring /sciatic nerve.  Quite painful in evening and at work Wednesday-tmr. 

Low left back anf hammy still sore but not as bad as yesterday at work.  Iced back. Rest as much as I could.  Then couod not sleep. Up since 350 am.   Crashed while looking up things on phone aboot 10 pm.  Ran 1.1 miles  9:05. 6.6/6.7 five min each. Potty again. Tummy issues.  Then four same pattern increasing every five min by 0.1 mph. But more so at last half mile.  4 miles in 33:35 8:23 avg. then Kim's speed.  She ran early at home. I got to gym at 710 am.  30 min tempo 8.1-8.3  10 min at each. Except faster last few minutes.  4.1 miles 7:18 avg.  no stops.  Upper body and abs and hydro massage 

up to canal via canal road but went further west first then back east.   9:01 avg.  went past 1100 n.  to grove creek and down and through cemetery.    then down 1100 n back home. 

6  hours sleep.   Met Melanie her house.  Ran 7 miles to windmills and back.  Felt amazing. 949/922/915/912/8:54/845/910/853/8:35/8:29/835/827/840/833/.08 in 8:35 pace.  2:05:18.   

Busy am.  Gym only 45 min.  Warmed up. 1.5 miles.  6.7-7.2 pace.  Then right into 30 min speed work. 2 min on. 1 min off.  8.3/8.4/8.5/8.6/8.7/8.8/8.9/9.0/9.1/9.2-9.6 last 20 seconds.  All rest min at 6.7 mph. 4.04 miles in 30 min.  7:25 avg   The speed avg was 6:51!   That's 2.96 miles for those 20 min. Not counting I went faster last 20 seconds   Felt great.  Watched on tracking Boston marathon friends.  
went to Brookes appt with her. Then back to vasa with her.  Ran three by Jane finishing speed with her daughter also there Whitney and Jenny. 1 at 8:49 awful tm then one opened up by Jane. Two more. 8:15 avg.  7.2-8.1.   Arm weights abs.  Invitations and pretzel bites with Brooke. 

Four warm up. 6.5 start. 34:47    8:41 avg.  no stops. then 40 min Tempo. 5.5 miles in 40:10.  7:18 avg.  feeling strong. No stops. 7.6/7/7/7.8/7.9/8.0/8.1/8.2/8.3/8.4/8.5/8.6/8.7/8.8  each for three min so to minute 39 and 8.9-9.2 mph last minute.   Defintely harder last 9 min. But held on to keep up my mental tough.  Weights arms.   Abs.  Brooke also working out.    Watched lord of the rings 4 hours at Theatre.  Troy me. Brooke abd Amber. So got to gym 930. Chatted with Jennie. Then started at 10. 

chilly morning.  43 high. over cast. two thin layers up top, gloves and thin head warmer and leggings, multi colored.  tired.  hungry.  ran out and back up silo road to murdock and to marker 4.5.  Got to that point in 1:05:19, 9:10 avg.   Back in 1:03:12 so 8:52 avg.  14.24 miles.  9:01.38 avg.  

4 warmup. First a mile 8:58.  Then three in 24:21.  8:07 avg.  brief stretch.  Then joined jane though behind her on tm hard one.   8 x 3 min with 2 min rest. 8.6/8.7 last 90 seconds. Then 8.7-8.8 last min the faster same with all the rest 8.8-8.9/8.9-9.0/9.0-9.1/9.1-9.2/9.2-9.3/9.2-9.3.    Jogged at 6.7 mph 5.4 miles in 40 minutes 724 average. Jogged0.6 miles five min after done to get 10 miles even lol  8:48 avg 

10 with Melanie 😊. Out and back from art dye bathrooms. Chilly. Walked a couple minutes then jogged first mile. 10:31.uphil most of it.  Rest decent rest pace. 9:25/9:08/8:58/8:56/9:00/8:54/9:03/8:59/8:28 downhill.   Some terrific wind miles 7-9. Turn around was 1100 n canal parking /bathrooms  got water used bathroom  total stoppage time 5.5 min  entire run   Chilly air but greenery  looking nice !  1:31:29  we wore these parkas first half mile. Felt nice to block cold   

Out and back from Melanie's   Trail part at end.  Then turn around.  8:53 avg. 9:27/9:16/8:56/8:51/8:49/8:39/8:37/8:32.    1:11:10.   Met Brooke at gym.  Walked 13 min 9 percent incline 3.5-3.9 mph next to Brooke. Then three legs things then usual arm workout ten pounds.  Then abs.  Then home. Lunch shower. Back to physical therapy by vasa.  Then airport. Then traffic. Then target.  Then home   Then 8 min later Brookes shower at Linda's.  7-9.  Went over a half hour.  Myself Bride Linda COURTNEY Amber. Jenna Zoe Peggy sue Sarah ava Asher   Melissa Kristi. Christy. Hearther Brooke Shinobou. Brooke L.  Cinnamon.  Jill Atkinson. Jill Brimhall. Addie. Breanne. Claire.  Kim.  Vicky Stewart 

1:12:30.  9:03.75 avg. sore inner thighs from weights Amd phyisical therapy scraping and exercises.  My house to Kim's new area around by her house usual route but added on every street. Had to go to top of cul de sac and down past my yard a second. To get 8 exactly. Lots of hills.  Felt slow.  For the effort.  Used new coros watch  arrived yesterday :9:36/8:55/9:02/8:53/9:05/9:05/9:00/8:51.  Tight legs.  Hungry.  

Up and back Provo canyon with Melanie at 7am.  Started at River woods .  Head wind worse about mile 5 by avalanche.  Took pic of it.  Still getting used to watch so didn't stop it for several seconds at mile two.    Splits  955//937/911/924/935/906/903/back down got to just past Vivian park and the street on the side uphill with the homes ..never ran that road.  844/831/838/823/819/754/722.   Sped only the last 1.5 miles. Wore new used altra torins from ebay. Feel great. Total avg  pace  8:50     Avg up 9:24.  Avg down 8:16. Vacuumed for an hour.  Then got dress suit for dad for the big day. He looks sharp.  Light grey.