Believe to Achieve

8 easy 

13.1 out and back on murdock at 1100 north toward canyon before byu women's conference

avg pace 8:03, avg hr 161

3 min 48 seconds of stops , one at bathroom at soccer complex turn  around (splash pad)

9:16/ felt like a slug starting somehow picked it up), 8:32, 8:04, 7:55, 7:55, 7:56, 7:52, 7:44, 7:48, 7:38 and 7:42 for las 0.1.  

wicked tired unable to run before work.  and left front of thigh hurting and left hip.  

worked a very busy shift, two codes and lots of transports and well very very exhausted

still exhausted, left hip and front of thigh still bugging too

8.62 miles sooooo slow because weekend so busy plus women's conference thursday and friday and 13.1 miles when already dead tired at 8:03 avg on murdock.

so dragged myself out  at past 10 am.    9:35 avg.  first mile 10:42, 11:02, 10:23, 9:43, 9:42, 8:59, 8:38, 8:12, 0.62- 8:25.  avg hr 138.   

SW2  

3.25 mile warm up avg 8:26, started at 9:31 pace (hip and front of thigh pain, loosened as warmed up and better when at speed. 1 incline at 0.9 miles.  Able to get under 7 pace for last few seconds of warm up.

3 miles  7:19, 0 percent, 7:19, 0.5 %, 7:13 , 1% incline (faster last 2 minutes). Tm takes 20 seconds to get to pace so I was a second off my 22 min goal.  22:01.  7:20 avg.

1/2 mile jog 8:20-8:34, 1 incline

3 miles   7:19 1 min 7:13 2 min  7:19 1 min then kept at 7:13 for two then 7:08 for a few min then back at 7:13.   Last two min under 7 pace.  21:47.  Progressive each mile with incline as last set.

1/4 jog 8:20 -8:27 pace.  1 incline.

felt strong after leg stopped freaking.   

did upper body.  leg improving on pain.  

chiro appt at 230pm

nothing before work

10 easy on the course. Mouth of canyon up and back.  bed midnight up at 630 am then started at 840 am.

8:21 avg.   9:25 (so windy and leg bugging again), 8:47, 8:47, 8:59, 8:44 up on course and on old road after bridge past campground. The freeway for 0.15 miles SO busy.  Turn around.   7:56, 7:54, 7:36, 7:46, 7:43 easy down but decent pace. 7:48 avg for last 0.17.   left leg/hip/left lower back pain. HR 157 avg

8:56 avg up 

7:47 avg down.

NADA

two  mile warm up. 9:06 avg.

Farmington half pacer 1:50.  MOST GOT 13 EVEN. I GOT 12.92 MILES.  SO 8:19 AVG.  IT IS PROBS 13 BC ALL THE WINDING BY LAGOON PROBABLY DIDN'T PICK UP. IT WAS HOT MILE 6 TO FINISH.  REALLY HOT LAST 3 MILES.

1:47:30

5 MILES OF HILLS

8.1 MILES OF FLAT ON TRAILS AND THROUGH COMMUNITY WITH SOME BRIEF HILLS

8:26/8:34/8:49 (MASSIVE HILL)/7:36 (DOWN HILL TO MATCH)/7:57/7:58/8:20/8:06/8:09/8:14/8:24/8:23/ AND 9:20 FOR 0.92 MILES, WALKED FOR 90 SECONDS FROM 1:45-1:46:30 ISH.  

HAD A GUY TO TALK TO FOR 9 MILES THEN HE PICKED IT UP as planned

10 easy around my home here and there and every where.  Hip and adductor and satorious muscles still acting up. I was really tired after half saturday. Mother's day was great.  Brunch at Seth and Stef's new house.  Kyle and amber came to dinner with Courtney.  Brooke came down with David on Friday to hange with Jenna and friday and saturday night. Went to costa vida sat night with Brooke and David.  Amber came over saturday and we played skull key and the game with four decks.  Kyle was working.  Amber sick since wednesday. Fever and chills and headache and sore throat.  She skipped going to brunch bc she needed sleep (my suggestion, so she didn't have to come to our ward at 9 am in order to make it to brunch).  Brooke and David and I went to see Tami in the hospital.  We were supposed to cut Tami's hair but she forgot and her hairdresser was coming the next day.  So we just chatted.  Brooke and David left up to Kaysville for dinner there.  All in all it was a great day.  Stance Disney socks from Brooke, National Parks puzzle from Courtney, earrings from Amber.  And picture frame Magnet picture board from Troy along with flowers and two balloons. Great dinner- pork tenderloins, squash, corn, potatoes, scalloped, and blooming onions.  Also oreo parfait :D.

Pace was 9:11 avg 147 HR.   2 min jog, 1 min walk, 2 min jog, 1 min walk, 3 min jog 1 min walk x 2 then 4 min jog 1 min jog until 10 miles. I was parched.  at 7.7 miles got some water at discovery park fountain. That saved the day.  It was 68 degrees at the start.  7:36 am.  I avg 8:16 for the jogging miles, the walk breaks helped my pace.  20 min of walking and 9:11 pace is pretty good :D

440 am ill call.  left eye stuck shut.  pink eye?  also very weird nerve pains.  left leg, hip, abdomen, left sid of head.  took zyrtec at night and mostly gone next day except massive fatigue from the med so i slept 8 hours straight through (tues night).  no work out.  leg wouldn't have it.

no run.  left leg needs to heal.

went to vasa at 945 am.  30 min walk incline and a little backwards.  5 incline to 8 incline mostly 5 incline   3.5-4 mph mostly 3.5.  lots of fatigue today.  left over from zyrtec.  

hip and front of thigh not capatible with running

 rest easy 

ogden half pacer 1:40

warm up 1 mile 9:22 avg at 618am.  stood before that in 15 min potty line.  Vry concerened about left hip flexor.  Yesterday Brooke C. did foot zoning  both feet and then I Ktaped it.  Worried a bone might break like it did big C half sept 23.  OUCH    mile 11 had to walk painfully in at 25 min a mile.  

met up with American Flyers pace group for pictures

Austin and I paced 1:40.  RIGHT on with pace band. 

1:39:46 = 13.22 miles chip time.  1:39:59 gun time. 7:33 avg if 13.22 like watch says. 7:36 avg at 13.1.

7:48/7:44/7:36/7:35/7:12/7:19/7:23/7:24/7:18/7:20/7:41/7:45/7:58 and 7:56 for last 0.22 miles.

right quad seized up at finish and I was lucky to have it massaged out by Graham.  He runs a tent similar to muscle works.  I believe my right leg did all the work bc I tried not to lift my left leg.  In warm up it was very questionable.  HR avg high probs bc talked all miles except mile 11-13.  Austin went ahead but then nicely waited for me.   It was great getting to know him!!  First marathon at age 43 was last April in 2:48 at Mount Charleston..  Wasn't a runner since hs, started up last July.  Good to see this guy do so well and be excited about it.

10 out and back from Wallsburg parking lot.   Very sore right quad but better than right after race.  Thankful for the masseuse Graham who knew what to do!  

36 degrees at start 42 at finish but only needed my headband, green army stretch pants and tan sg long sleeve, took off gloves and sweat shirt around my waist at 0.3 miles.  2 min 40 seconds of stops.  0.3 miles and halfway and to stretch hamstring and to pickup gloves and sweatshirt.  AVG HR 150.

8:38 avg pace. No wind on way out, good head wind on way back.  My coros said zero wind at start, I presume it doesn't know the weather an hour in to run??  because it was significant side wind and head.  From the north east.  

Felt quite tight first mile and every mile got easier except last mile of the five out my legs felt tired but turning around significantly changed that feeling for my legs however at mile 7.5 I felt a twinge in right hammy so stopped briefly to stretch it and assess and felt it was ok to try again and managed to keep it a bay by slowing, though the pace felt really good, effortless to keep 8:04 avg on way back to car.

9:50/9:31/8:48/8:55/9:03/8:05/8:08/8:13/8:01/7:55= 8:38 avg.   then 0.13 bc i went longer out than back. 

right hamstring painful from 7.5 mile mark yesterday due to tight right quad after pace gig saturday.   not running before work next two days.

babying hamstring and left flexor (taped flexor with ktape)

3.5 up into Wallsburg and 17 back on the the course to mouth of canyon for one and only 20 before UVM

8:18 avg.  Avg HR 162.  Babied hamstring.  Knee started acting up. Iced 7 min in provo river.  very very cold. 

9:31/9:04/8:41/8:34/8:21/8:18/8:14/8:48/8:27/7:56/8:09/8:20/8:01/8:08/8:04/8:03/7:53/8:01/7:52/7:50   and 7:43 avg for last half mile.  walked rest to car.

7 min 7 seconds stops only, turn around about 30 seconds, 7 miles (from where coleen dropped me off)  just past 11 miles where I threw out my water (a family was replacing a tire! )  The highway was very busy with semis and etc.  Then water at  vivian park, then the campground and eternal water fountain.  Not sore next day except hamstring and knee (right)

left flexor now good since 20.5 miles yesterday but right hamstring and right sharp pain in knee cap at certain times of bending or flexing it.  nail biter.  worked today.  hope it calms so i can run in am.  Troy drove to sg at 510 pm arrived 930 pm (lots of memorial day traffic). He is helping fix the trailer down there.  Grandpa is struggling mentally.  Unable to remember he told people stuff also unable to sleep.    Troy will be back next friday. 

10 very easy around home.  9:19 avg.  HR 143 avg.  Babied hamstring this am massage and foam rolled and k tape then slowly started my run.  Opening mile 9:49.  Knee also weird so just kept it easy.  ZERO stops went all over the place, dead ends too! on purpose.

9:49/9:23/9:25/9:24/9:20/9:17/9:11/9:14/9:10/8:56

TM at vasa. 

0.1 miles  change mills.  2 mile warm up 16:27.   

stretch.  right to 10 k 

start 7:13/7:08/7:03/6:58/6:53 and 0.06 miles at 6:49 when woman fell off her tm and her water botlle fell onto mine and opened and I nearly tripped on it but I turned around and she had fallen (at first I thought just her water bottle had fallen out of her hands onto my tm but she had actually fallen).  Stopped my tm and three people were already helping her and got a chair for her and called 9-1-1.  I don't think she hit her head hard but she was dazed about 65 years old.  Her memory was intact.  so six minutes later I finished my 10 k at 6:49 until about 0.6 miles and increased to 6:41 then to 6:27 for last 0.2.  This tm takes 20 seconds to get to pace so twice (because had to stop) about 10 seconds take off per time shown below.

35:50 for 5.06 miles (7:05 avg pace, if tm got to pace fast =7:01 avg)

7:53 for 1.14 miles (6:53 avg but probs more like 6:45)

43:43 total time = 7:03 avg :D

hamstring nearly gave up two miles into 10 k but shapened up.  felt strong. 

6.43 with Brooke.  8:55 avg. 

then 3.57 on my tm at 8:27 avg.  last mile picked it up.  started at 8:49 first, 8:41 second then sped up every tenth of a mile.

rest and work

9 easy.   4.5 up af canyon from caves, 10:06/9:11/8:41/8:49/8:39/7:55/8:17/8:16/7:57.   avg hr 158.    achy knees.  no umhphf.    1045  am !!! 72 degrees, 77 at finish.  5 min 5 seconds of stops. zero pushing it.  saw a memorial at mile 0.75  Noah Scribner??   who died in motorcycle accident on may 13.  I looked up any deaths in af canyon and that was last one.  17 years old.  Timponogos hs. senior.  sad sad.  I didn't stop bc I was confused why there was a shrine and the first mile is soooo steep.  avg pace 8:40.  

11 easy (but started to feel hard in the heat).  Left at 915 am.  Provo canyon to finish line and back.  5.6 miles!!!  stopped on way back at mile 11 and walked back to car.  Tar was put on the trail last week (started when i did my 20.5 mile).  I was very parched on way back so went into will's pit stop and got water out of sink and a couple of ice cubes for the last 2 miles.

8:50/8:18/8:10/8:03/7:56/8:06/8:26/8:22/8:25/8:32/8:36.  avg hr 156.  75 degrees when left 82 when back.    6 min 11 secs of stops (first stop was waiting to cross university at 0.2 miles to east side of road to follow course to finish).  Ran on sidewalk on way back.  300 feet gain/loss 

busy day at work and tmr same busy team of three 1/2/10