Believe to Achieve

1 mile tm.   8:49. 9 outside.  8:49 avg.  

Well this was cool.  We camped over night at Martins picnic area in AF canyon. Next to the mile rock sign !  We got up there about 430 after going up and down once looking. Choosing.   I was under the impression that it was illegal to camp overnight so we didn't put up our tent til late. And at one point I was not wanting to camp as it started to sprinkle then a little more than a sprinkle then too wet.  But it died not long afyer and we were able to build a fire.  And people came as it was dying down at 830 Pm to put up tents.   So then it was seeming fine to build ours.  I learned today that it was fine. Not illegal until May 11.  So I got up about 750 am. Brooke in the car trying to get warm. I sat with her as she cried feeling like a failure speaking of not being on her mission.  Anyway it is hard to see Brooke go through this.  So after we warmed up and talked and joined by dad and Courtney I got dressed and started up the canyon toward tibble fork and first thinking to stop at potty and lo and behold I see a group of people running down and I easily recognized janes running and it was her Angie Jenny Jennys daughter Whitney and her husband and janes husband.  First two miles 8:25 goong stifflegged down the canyon but much better after potty stop at fork. Then rest 7:30 and under to six for me as they started from tibble fork. I then turned around and ran back toward camp.   Got to 4.4 miles up and the girls past me on one car and dad picked me up on the other.  I was a little sad not to finish my climb but better to get a ride and help pick up at home.  I was essentially clean up crew.   7:41 avg down.  9:49 avg up.  I was barely moving.   It was 10:15 when Troy picked me up. 

4 out and back on trails a tenth of a mile up from bridal veil falls parking lot.   Then a loop around path.   Twisted ankle last 1/4 mile.  Saw stars for the pain.  Ouch.  But able to do the loop fine. So not bad. 41:36 out.  40 back.   Not bad.   

4 miles warmup to east bench canal via silo road.  Added a little on for a potty break.  Then started at 7 and 3/4 mile marker and ran 1.5 miles x 3 with mile in between first one and 1/2 mile in between second one. Had to wash my hands.   So had to go further back to get to the bathroom.   First one rolling up hill only one short downhill.   7:02 mile and 7:14 second 1/2 mile.   10:39 for the 1.5.   Then 10:30 for second.   6:53/7:13.   10:29 third one.   6:55/7:04.  Ended passing my house for 1/4 mile via new neighborhood.  

7 Easy.  45:19.   With Brooke c. Ran to her house.  5 with her 1 back.  

Timponogos trail marathon lost twice.  Walked all but 4.5 miles.  Maybe 5 ran.  Had a panic attack of sorts that didn't let my heart rate get down.  500 calories. Filled water at Indian Springs.  Only stopped to talk to Tammy Naylor and her hubby and at Indian Springs.   Going down Battle Creek was not fun again. Pelvis hurting.  Could not run.  Heart rate soaring.   Remembered potato chips. Ate those and was feeling better so ran a little. Maybe two more half miles.  Then lost again down dry creek instead of to trail 051.   Going to go find it with amber Wednesday or Saturday. 

Slow with /behind Amber ! 

Trails three falls from upper lot up 2.5 miles. Back.  Then to lower lot.  Kim Jane Carlee summer Jenny Angie and tammy. 

4 mile warmup starting at 6 mph.  Bumping up 0.2 mph every 1/4 mile to 8 mph then down by 0.1 mph til four miles.  33:31 for the 4.   Then 3/2.5/2 min x 4 at 8.3/8.8/9.3 mph.  30 seconds in between on first two sets.  Longer on last two bc I wanted to not deplete myself too bad after a hard week of trails and speed last week.   10 miles in 77:40.  7:43 avg which includes the warmup.    Felt good afyer so did some are weights. Four types. Three sets of 10 non stop.  Then sit ups 20 x2.  And pushups 20x2.  Knees. Good form.    Otherwise real ones hurt my back.   

Trail run from tibble reservoir.  Mill canyon 041 trail.  Up 3.3 and back. Afyer dam out and back ..4.  Then first road 1 mile.  

worked as it Witt Krista.  8 babies today.  

 This was a good run.  Felt good despite only 5.75 hours of sleep. 12-542 am.   Got ready. Had told Kim I was not coming but awoke in time so went.   Started before them as the other two running late -Julie e and melody   Ran all the way last second potty on on the dirt  (7.5 miles) and back to first potty at Tibbble Fork with only one brief stop at Timp caves searching for melanies water   Probably about 80 seconds.  Also stopped less than a minute at fork looking for their water  I wasn't really that thirsty just knew they stash there   Hadn't eaten since night before about 8 Pm    Thought I wouod see them (Julie e melody and Julie  Kim turned at 5  she did AF  half course yesterday  (Jane and summer away for weekend) by now but nope    Got to in view of Timp cave monument info center and there they were almost ready to leave again after a water break   They waited as they heard me call out to them   I was a few seconds away.  First water all trip   12.5 miles  2.5 to go   Ran last three quicker    7:04,7:01,7:03.  Felt smooth cardio wise just some fatigue in legs.  First time in a while barely any stopping   And no pelvis pain   Total stops equaled 5 min.  Avg up 9:40 (back to first potty 7.86 miles)  last 7 miles 7:55,7:53,7:52, 7:26,7:04,7:01,7:03.   Up I think was 9:52,10:01,10:00,9:52,9:40,9:18,9:42,8:50. 

4 warm up.  33.5 min  home tm. 7 miles speed.  31 min 4 miles.  7:45 avg.  15 min at 7:13 avg.  6.5 min at 6:58 avg. 7 miles in 52:29.  11 total 

8:57 avg ten miles. 4.5 with Brooke Christensen.  Another loop by myself. 1:29:30.  

Worked scn with patty. 

615 am awoke.   Kim summer Jane Melanie and  carley doing 7.5 miles up like I did Saturday.  I had a sore trigger point in shoulder. Right.  And felt other numbness tingling same sensations so sat there in bed.  Texted Kim not coming but may show up at fork of af canyon to run down with them.  Well I got dressed and up the canyon and started my watch at 7:06:48 am.   They were supposed to start at 630.   Jane thinks they started at 650 am.  Chatting in car.  I caught up to them at TIBBLE FORK!! At first potty. Almost second.  So stopped for first time at top except brief potty less than 30 seconds at 0.9 miles.  Then decided to get to 7.5 miles like them as they left me behind and I went up past second potty and on to the dirt road a tenth a mile and turned around.  Kim said they probs still be talking there but they were not so I continued on down and caught up to them at their break at the fork.  Barely had time to swig some water (first water whole run).  And they were off.  I left 15 seconds after them.  But caught to summer and carley.  Angie and Jenny and Chandi were there.   They parked at fork and ran up. We took the camp ground road down for a mile and it was sooo pretty.  The road was being worked on which is why we went that route.  Totally worth it.  Stopped at caves for water and 1/4 fruit leather of janes.  Then headed out quickly for our last 2.5 miles.  Stopped again with mile to go for their shirts.  Total stopping time 7.5-8 min.  Which is great!  Paces faster than Saturday all around.  Each mile.  9:18 avg to top at 7.5 miles.  Last sat avg 9:40.  9:13/9:43/9:47/9:39/8:45/8:59/9:21/8:46/7:50/7:41/7:33/7:17/6:55/6:45/6:55. 8:20 avg.  today.  last sat was 8:34 avg.  

7 easy up 1100 to canyon to Brookes c then around our loop.  She could not join me.  Family yard work.  9 avg.  

Work scn with Brooke in back.  Busy team. Three.  Dc one baby gain another.  

Cut so glad Bc some serious fatigue.  Woke at 915 am. Dinner at grandpas and grandmas with family.  

Work again. Busy board.  Same three as end of shift Saturday.  

6 mile warm up.  6.5/6.7/6.9/7.1/7.3/7.5 mph for each warm up mile.  Then what Jane did yesterday and Kim today.  5 x 4 min actually I did to 4:25-4:37 to 0.65 miles. 7:03/6:58/6:53/6:49/6:49.  Standing 2 min to 2.5 min rest in between.  So I have this fatigue and a nausea and need to throw up feeling since Sunday am.   Seemed better Sunday night then back at work yesterday.   Kind of chills like without a fever.  But taking Motrin twice a day. 400 mg.  Then burping and nausea last night.  Worse this am with a gnawing headache. Like a food allergy full face feeling.  Anyway glad I managed the run bit feel need to throw up. Cool down 0.75 miles.  6.7-7.1 pace.  

15 (14.68) miles Zions east entrance to observation point. Then back easier way to parking lot then about 0.5 miles more to Jennie's car and a little walk last for me.   3:42 min.   Total time  4 hours 16 min. 6:14 to 10:30 am.  Had end of flu.  Last three days chills almost vomit. Dizzy and nausea. 

62:13 for 7 miles.  8:53 avg. home tm.  6.5/6.7/6.9/7.1. Two miles at each except one one at 7.1.  No stopping. No music. 

From fork to tibble past on dirt road to 2.59 miles. Then back.  Took campground road.  So lovely.  Was able to stay up with Kim and Jane whole way back.  Tired. Now.  9:02    Avg up in 23:23.    41:20 to 5 miles. 8:16 avg. includes up and back down.  So basically first 2.5 miles down  pace 7:12 pace.  Miles 6 and 7  (stop watch just listened for their garmin beeps) 14:34 total time.  7:17 avg.    then last 3.2 in 22:56.  6:51 avg.   nice !  
Total time 1:17:54. 7:38 avg.  

Fell in river after icing yesterday am with the gals.  Hurt second toe. Left foot.  Swollen  and black and blue and left hip globule with bruise.  8:53 avg up Provo canyon.  9:18/8:49/8:47/9:00/8:36.  Alone.  Kim Melanie and Julie e running down at 4.7 miles for me doing their 400s.  They left at 7 am.  I was timid about my foot and whiplash so no speed for me. One stop at campground water and at turn around just half mile before south fork.   Ran 7:57/7:41/7:33/7:41/7:32 back. 7:41 avg.  felt like I was slower so that's good. Stop at campground water again and eternal fountain.  Short at each. Total 5 min stopping, guessing.   Or less.  8:17 avg for ten.