Believe to Achieve

Ran at 9:05 at PG High School track from PG pool while kids finished up first swim team practice.  First meeting so got out too late to do a long work out but felt dragging anyway at first due to huge headache yesterday from lack of sleep.  Just couldn't get any quality sleep after Saturday night.  I might as well had stayed up after I got up at 1015 am (getting in bed at 7am).  Still trying to figure out the best way to not feel too badly after a night shift.  Boring conversation... on to running.  So I began, after two laps, to actually feel like a runner.  First mile 8:46 but last quarter 1:58 (7:52 pace).  Second mile still just gradually eased up on each 1/4.  Ended with quarter of 1:43 which felt very easy (7:06 pace) but actual mile was 7:27.  I was in the zone.  Last mile easy at 8:17 pace around track. Then had to go as kids out of showers (nice that I can see the pool from the new track).  Total miles here 3.4, then got home and ran another 4 miles starting nice and easy (loving the cool breeze and overcast) with last mile at 7:03, which felt really good.  I think that even just the one treadmill speedwork last Friday increased my leg turn over and oxygen capacity.  I usually do a 7:41 at the end and have that feel easy.  Time will tell for Saturday's race.  Still got three night shifts this week to work through.  Avg pace for 7.4 miles=  8:22.  

oh my, my stomach was in knots, nausea, heartburn, 8pm run. I tried to see if was better to stay up a few hours after getting home at 645 am from work and see if that would help me to sleep longer my dragging it out until I can't take it any longer. Well I only succeeded in sleeping from 830 until almost 1100am. Absurd. So I got up fixed the kids lunch, coached them in their chores (started a new chore chart for the Summer). Went back to bed at 130pm, could not fall asleep so took half a soma (muscle relaxant, which helps with my headaches and relaxes my brain, I try not to take anything). Wow I woke up at 6pm....like what day is it? Felt medicated wanted to run but ate first with the family and then tried to go out and the stomach just was so grossed out. Pace 9:55, then 9:12 for second mile. Was ready to hurl, took a shower sipped on 1/2 an otter pop.

Killer workout while kids at swim team. Ran up Battlecreek Drive 12-15 % grade (actually saw a sign wtih the grade at 14% on a similar hill while running south).  Ran up to top past water tower to Kiwanis Park (why are there two parks with this name?). Pace 8:48 Wow!!!  Then I headed back to where I saw the Shoreline trail about two-tenths down.  Hadn't ever run this so was in for an adventure.  What an adventure.  The BEST!!!  No word to describe, TRAILS GALORE.  Some shaded with trees and low lying bushes, single file.  The trail was wide at first but in order to avoid a man's property one has to divert on this awesome single trail which is clearly visible but had tall grass on both sides and beautiful purple hues surrounding as you look east.  Unbelievable.  How could I have missed this the past four years living here?  It twisted and had various turnoffs I chose to stay down as I had to be back soon to get kids.  I ended up north of Orem boundaries going south (I think 1250east, not sure) over to 2000 North Orem and down to the canal trail and back over on it to Battlecreek drive.  Pace swift for some reason.  Wasn't sure of pace as I was just on a natuarl high I guess.  Cruised down Battlecreek to Memorial pool.   Pace for 8.65 miles=  8:01.  With all the uphill I was surprised and felt parched and strong at the same time!!  Wish  I didn't have to stay up all night the next two.  I really love my job and coworkers, it is just the sleep factor.  At work I am up and functioning quite well.

PM run, blah feeling, before last 5 of 7 night shifts.  Smoky smell in air.  Someone burning ruining the usual nice fragrances of outdoors plus kind of warm out with a gentle breeze not so refreshing.  Probably my mood.  Only slept 4 1/2 hours all broken up through the day.  Ran 3.47 at 8:29 pace.

A BIG GROSS RUN FOR ME, although some may say my time is good (20:54) I was at least last Friday (before my 5 of 7 night shifts) felt I could break 20 minutes. But it just wasn't in the stars.....Kim on the other hand (I keep getting my speedy friends 9 years my junior to these fun races) did awesome (19:52). I think I am a better coach. So....I am not too down, I really feel I can break 20. The best part about the race was my 1st in Age Category Win. I guess it pays to be 40 : ))))) Mile Splits: 6:49 (uphill), 6:45 (slight downhill), 6:42 (a lot of downhill) After race went out and did another run around the course plus a 1.5 mile warm up before the race. Last two miles were at 7:25 pace.

First dropped off my 10 year old daughter at Lindon Elementary to leave for Clear Creek for the week.  :  ) for her  :(  for me.  I will miss her.  Then picked up other two girls and brought them to swim team.  Ran from PG pool up to canal (9:30 pace).  Quads a little sore but not too bad.  Just a wing it kind of run.  Decided to keep running north on canal trail to just over canyon rd and back.  4.75 miles of tempo I decided to muster cause I began to feel strong- pace for 2  miles  7:26 to turn around and  then go uphill (south) on canal and timed self on same next section.  Pace now 6:50 for two miles.  Last .75 miles down battlecreek (quads expressing more soreness now, steep downhill) pace 6:40.  Total mileage=  8.04 at   7:40 pace.  Not bad for feeling kinda nauseated/fatigued to start off with.  I think I need to invest in a garmin in the near future.  The course tool on the canal is hard to maneuver around corners.  

130 pm trail run (slightly warm) on Shoreline Trail, exhlarating. Started out majorly fatigued, reached runner's high, then ended like I could fall asleep on the spot, but not before taking in some fluids. Found a cool swimming area for my kids and I. We will go there tomorrow, it is below 1100 North trail heads. Way cool, shaded yet all natural with stream beds and waist deep areas. Secluded, and relaxing. Anyway explored a lot of trails. Wasn't worried about time/pace. Was out there to get miles in with no worries. Ran the trails from 2600 north PG getting on at to Battlecreek (kiwanis park, water tower) and back tracked and explored some more. Refreshed in the stream beds. Was able to get some water at Kiwanis Park but needed electrolytes. Muscles falling asleep for last two miles(road part) felt much better on the trails. Loved the view and surroundings. Trail running is where I will most likely end up in the next few years. About, 11.3 miles pace 9:40. Some extreme steep terrain where I walked and just focused on breathing easy. Last fatigued mile to my house 9:13. Made a smoothie with flaxseed and whole fruits. Yummy.

Kim called at 730 am to ask if I would do speed work early this am.  We met 15 minutes later and ran to AF High Schooll (1.7 miles).  Warmed up once around the track then ran 4 X 800 meters(to the real half mile mark, the track coach was there and showed us where to start and end for a true half mile).  After yeserday afternoons 11 plus trail run hamstrings sore/tight but thought hey why not train thru fatigue and get over it.  So I did.  Stomach cramps too but I was going to push it as best I could or end up just timing Kim doing the last ones.  It turned out okay up until just before the third one and I wanted my hat off and my earphones crashed to the ground and I ran over them breaking them.  So then I had to listen to the playing of the marching bands drums,  BLAHHHH,  memories of high school, as if the track wasn't memory enough.. I got to get over it and rise above the painful memories of track, I hated track. I loved ski team and field hockey. I only ran track because my friends did. I should have played soccer but it wasn't very big back in New Hampshire.  Kim said "no pain, no gain"  I replied "yah but pain is for teenagers, running is supposed to be fun now".  She agreed so we tried our best to "have fun" living for the rest lap and the end of the final 800.  Here are our splits:  (Kim except on the second one was faster by 3 to 5 seconds and the first two she ran the second lane!! I told her that was her lot for being so fast at Nestle) 

1:  3:05    2:  3:08  3:  3:15 (remember headphone stress)  4:  3:12     

We ran a rest lap before and  in between each one and two at the end then home another 1.7 miles.

Road bike 5.62 miles  (9600 North 6800 West Church on corner) at 550am to meet Melanie for nice bike ride.  Total 26.75 Miles in 2:10.  Hey longer than a marathon!!First real bike ride since last Summer.  We went up to Alpine and all around there and back to PG then back to Lone Peak and thru park to Alpine highway and we parted at 9600 north in Highland/AF, who knows.  We went the same length by tenths of distance.  Our timing was impeccable as I approached the corner she was just about to it.  Awesome ride.  We could talk and the traffic was minimal so we could ride a lot double file.  We did an intense climb up in North Alpine, hello arms and shoulders.  Got to eventually do some strength training on the arms/abs.  Felt strong but core exercises would probably benefit me.   One brief stop to raise my bike seat.  Didn't get thirsty oddly enough but brought water on my bike so took some at mile 19 or so.  We did the whole out of seat bike thing and really got a great workout for a crosstrainer.  Decided to run 1.2 miles after watching my kids swim in the warm water while my sweat froze eating a banana and drinking OJ.  Pace 8:03 around track x 4.  Legs felt out of body even after an hour from the biking.   PS  Do I count at least half of these miles for a run?  Anyone have info on the equivalent ratio for biking versus running effort? 

Trail/Hill run with Kim this 830am.  ........totally parched....we did the shoreline trail to Grove Creek and a mile past or so exploring areas on road and trail.  On the way back we put our feet in the river bed.   COLD, numbing but oh so refreshing.    We were ready to end there at garmin mileage of 7.  But oh no we back tracked on the trail dreaming of lemonade stands and trail run smorgasboards of food laid out for us.  Only we missed our turn off and added an additional 1.5 miles to Kim's original plan of 10 miles.  I had a half mile extra to run to my home.  So thirsty, must have water, water soon!!!  Gulped down a gatorade in my garage fridge and stood there in utter and complete feeling of "so glad that's over".   Mainly more thirsty than anything else.  Not physcially too tired.  Ran last mile at 7:30 pace.  Overall pace for 12  was 8:47 and that's with some walking.  We had one part that the vertical climb was probably 90 %, no kidding!!!  I bet the garmin couldn' t even account for it since Kim doesn't have the one that measures elevation.  It was a great workout.  Time to mellow out this week, working the 5 of 7 thing and Kim is tapering for her FAST team at Ragnar next Friday.  Good luck everyone at tomorrows UVM!!!

Got off work at 640 am then went home to eat then drove to watch some marathoners at mile marker 13.5 or so. Mary Ann at that point was over 10 minutes ahead. By the finish just over 7-8 minutes. It was fun to cheer, saw a few friends, Josse and Jessica and other runners I have seen at races. Went home fell asleep at just about 1000 am and for the first time since working nights last November I slept 5 hrs 20 minutes straight!!! Tried to fall back to sleep but couldn't. Got out for a run at 430 pm. Just my warmup and 5K route and cooldown. Of course I just was running it easy. But I was surprised I could be at 8:15 average. Usually after a night my muscles are too fatigued, so nice run. It was also such nice cool weather. Of to work again.

Good run although I started with a tight left knee.  Most likely from biking last week.  It tends to act up when I add biking.  Odd.  Anyway I will only do a long bike ride every two weeks.  I am also going to at some point soon add in some strength training.  I ran up Battlecreek Drive after dropping off kids at pool.  Ran north on road in front of school until Grove Creek.  Beautiful scenery all the way to the top of Grove Creek where I went to the potty house (base of trailhead) and turned around and went north on a scenic road (1400 east, I think) then another turn upward to 1500 East then up to the top of Battlecreek Drive past the water tower and to Kiwanis Park to get a drink at the water fountain (nicely placed I might add for avid uphill runners).  My next plan was to gradually run down Battlecreek and run the Strawberry days 5K route which starts at Battlecreek Park.  It came out to be 3.24 miles.  I felt I was "burning it" but my pace was only 6:46 for the 3.24 miles (21:57).  Whatever.  I hope race day I have some adrenaline in me.  I ran the first 5.08 miles at a 7:50 pace and that is with all the steep uphill so perhaps I was just spent, and I forgot my iPod today which helps the monotany at times.  Nice to run without it though.  Don't want to be addicted to it.  Got to be able to be tough on my own.  All in all glad with the run.  Ran .63 miles back to Memorial pool on the shaded roadway (300 south PG).   Total Mileage:  8.95  Average pace:  7:28      

Slept only from 7 to 11am.  Laid around hoping to fall back to sleep.  Didn't.  So I just decided to go for my run.  Got out at 12 noon.  Yup.  Heat of the day.  Wore my new danskin tank top (7 dollars walmart deal).   Dri release so awesome deal.  Anyway....ran 6.5 miles in 52:35 (8:05 pace).  Not bad for after my all nighter.  I am trying to get stronger running working nights by being more positive and strong through the headaches that hit from them.  It seems to be working.  I just hope to sleep five hours again like last Saturday.  That would give me more hope.  Anyway.....I think my report is done.  It was a nice quick run.  Last mile 7:22 pace.  The heat didn't bother me.  Not that it is near 100 degrees .....yet!!!  Plans to run 10 real easy tomorrow.  A short run on Thursday (5) and no run Friday (work wed. and thurs. night, it is a recurring phenomena).

Got kids out to the pool, caps and goggles in place and off on my 10 miler.  Was going to run 8 here then run two at home but decided to go the distance knowing my 10 year old would just read her book and my other two girls would play on the newly placed in playground.  I ran to the canal nice and easy then south on the canal until past the Orem soccer fields.  My joints were achy.  Aged bones don't take a beating very well.  It felt like I had no fluid in my spine, bone hitting bone.  That's women and running.  Decided to take my vitamins again and some probiotics.  Was very hungry as I finished.  Didn't eat enough yesterday and didn't eat before the run.  Pace for 10.34 miles =  8:36.  I may swim tomorrow instead of run.  My body will probably enjoy the buoyancy.  

Not under 20 but pretty happy with my time considering the same old problems with the breathing.  Just after mile 1    I had to plug my nose due to this running dudes cologne.  Luckily he couldn't keep the pace or I would have passed out.  Slept probably 3 hours last night tossing and turning due to my sleep cycle skewompous from the 5 of 7 nights.  But I am getting stronger despite these obstacles.  I warmed up running 5 miles.  Met Allie (hi Allie) Scott, numero uno overall runner, sub-18, Yahoo!!!!   and I finished fifth overall, first master!!  So pretty pleased.  This is how it all played out.  I will try to be brief, need to shower and get on with my day (12th Anniversary tomorrow so off to celebrate today).  

Mile 1:  5:50!!!  With the help of Battlecreek Drive.  Throat burning from colognes and breathing a little tight but body without tigthness or aches.  Headache comes on after passing cologne guy.  Just keep it even, just focus on breathing.  Saw a girl in front of me hit mile one just after 5:35.  Thought maybe I should try to catch her slowly but surely.  She looks young, twenties?

Mile 2:  6:48 With the sudden no downhill and an uphill just before mile 1, pace slowed.  I was still on target, but throat really burning and headache pretty fatiguing, like I could fall asleep or something.  I guess my adrenaline is running low.  Pass the young girl, well really stayed at same pace with her as I mention to her "don't worry, I am forty" (that either gets the younger runner depressed or surges them into a "no way will I let that old lady beat me").  So we stayed together. 

Mile 3:  1.1 miles in 7:25 (6:44), this is an uphill mile, YUCK!! At the last turn I pulled ahead of her by about 2-3 seconds and I thought "she is young she will out kick me for sure".   I shouldn't have thought that way but I didn't care.  She starts sprinting and I see the clock from a distance and I am "sprinting" slower and I see the time 19:44 and I think I could do it if I followed her but I suddenly was back in High School running the 800M and would never fight the last yards, my friend with very long legs always outkicking me.  I just didn't care about kicking it in.  Whatever.  Why?  I decided that psychologically my brain was thinking ahead.  If I broke 20 then I would want to break 19 and that would really, really, hurt.  So I still have the goal to beat and I don't have to stress over a new one, and my body is in heaven over this fact.  She (her name is Jamie) came in at 19:56.  So see how smart my brain was?  She is also 15 years old.  She told me, at the end, that when she heard I was forty she was no way going to let me stay ahead of her.  She has me to thank for her PR.  She also said "my mom is 40, so definitely no way forty year olds don't run that fast".  That made me feel good, I guess. When I saw her mom I was like, "hey I know you".  We were in the same ward back in Provo for at least 10 years (4 years ago).  I probably taught Jamie in primary.  Small running world.  The end.  For now: )))))

Ran first mile easy at 8:25.  Last mile 7:19.  All joints in my spine and lower back aching like crazy.  Age I guess.  Need more rest days.  Will take it S L   O  W  tomorrow (work tonight).  Average pace for 6.26 including 1/2 mile cool down at 9:00 pace  was 8:00 flat.  Have a nice bike ride planned for Thursday....ahhhhh.   I don't know about speed work this week, I am not excited about the 10K on the fourth of July...it might hurt.  Goal I think, is 42:30.  Not sure I have that in me.....?????    My friend Melanie should be one of the top three.  Just a guess.  She is speedy.  She will be under 40 minutes for sure.  That is why I am running, she begged me to run "with" her.  Like I could keep up with her, we always catch up at the finish line. 

Took kids swimming at new Lindon City pool after sleeping 3 hours, than tried to sleep another two hours.  Swam nearly a mile in a 25 meter pool.  32 laps (36 is a mile).  1/2 mile no stopping.  Other laps different strokes and leisurely.  Actually 1/2 mile was pretty leisurely.  It is hard even swimming with my allergies because (and the chlorine seems okay, oddly) all the different sunscreens and lotions and shampoos people wear come off in the pool and the fumes are intense, sadly.   The water off sets it for me slightly unless a real stinker goes by and I can't breath well at all.  Darn.  I love to swim and I have in the past been quite good at it.  In elementary school I swam with the 14 year olds because I was quick.  My grandma taught me how to swim at 3 years of age in her pool in Massachusettes.  I loved the back stroke.  Biking is easy compared to running.  I really should do another triathlon.  Only did one in 2003 four months post-birth.  Salem Tri.  I was the first mountain bike in and third overall.  Pretty ice cold.  It was in April before they switched it to June.  We all froze, I never thawed out.  By the run it was sleeting out.   

Knee feeling better. I don't think I mentioned it on the blog except to Allie.   I tried planks and could feel the stress on my knees with this exercise.  It then moved on to my IT band and with no sleep Monday night and on my feet significantly it really acted up yesterday.  I swam anyway.  Tried not to overdo it kicking.   It ached this am but decided to work it rather than baby it.  It seems much better now.  Arms/shoulders sore from swim however.  Ran a good hill workout on limited time.  Realized after dropping off my kids that I had made a VT appointment for 9am.  So got in 41:18 minutes of running to the top of grovecreek doing lateral steps in streets and the canal to get there.  Such an exhilarating feeling to get to the top then run through the stream, literally, and on to the shoreline trail down to Battlecreek and then a little downhill speedwork as I noticed the time closing in on 9am.  Got to appointment before partne so doing okay.  We sat on the lawn under a shade tree.  Great weather today.  Tomorrow I have a  NEW trail run planned, instead of biking, with Melanie.  The trails are too inviting right now and biking stresses my IT band.  So....of course I choose TRAILS  :  )          Avg pace for 5.15 miles =  8:01

What the TRAIL RUN was that?  So, garmin less and sign-less, not to mention brain-less....we got LOST.  We ran from Grove Creek to Battle Creek trailhead and power hiked up past the falls (recommended hike with kids, steep but worth every step).  We were supposed to do a loop up Battle Creek then north on  Dry Creek trail then back down Grove Creek to our car.   The adventure was just beginning.  We went a ways, thru slate rock, four bridges, and grasses taller than us.  We took a left turn where the trail forked (no sign in sight). We got to a place we thought couldn't be the trail any longer, because it was covered over?/?  Should we take it?  We opted out as there was lots of stinging nettle.  We jog/walked fast back to where we took a "wrong" turn (20 minutes added to our time).  We headed back up the trail and kept going and going...well now we are both too late to make it back for hubbies....I was supposed to be back at 8am to take kids to pool so Troy wouldn't have to get out of bed quite yet.  Oh well.  We were lost.  So we decided to let the Holy Spirit guide.  Hiked another 10 minutes and turned around, WOW  the climb was steep cause the downhill was intense.  Rockie at times then high grasses.  I got stuck by a weed that I believe must have been stinging nettle cause it is still stinging. My daughter told me to rub up against tree bark.  She learned this at Clear Creek camp two weeks ago.  I think I will just rub on some benadryl cream.  Man is it stinging.  Like an alien is inside my quadricep!!  Oh well we got to get down this mountain.  So we went back the way we came and suddenly out of "nowhere" there is a sign.  How did we miss this?  Whatever,  at least now we know.  If we hadn't turned around we wouldn't have known about the "sign".  The sign told us Dry Creek trail was 1.1 miles up (we were nearly there, laughing, not) and that trailhead for Battlecreek was 1.3 miles back down.  That is all we went from that point?  Hiking sure is incredibly intense.  If we wanted to go to Provo we could cross the river at that point.  The map I had made no sense (it was left in Melanie's car).  I was going on a picture in my head.  Still reading it afterward didn't make sense.  It wasn't an exact type of map but I thought it had to be somewhat close.  Need to find a good one.  Can't even get details on the internet even in Satellite mode.  We got back at 8:15am.  Melanie says she had a nice run....she is being nice.  I was okay with it, totally breathtaking views but not liking the lost feeling.  Still don't know how close we were to Dry Creek.  We are going to start up Grove Creek next time and tackle Battlecreek from behind.  That should be interesting.  What we really want to do is take Grove Creek to Timponoeke Campground (about 12.5 miles).  Melanie and I both started this run very tired.  She ran a 1:24 halfmarathon on her treadmill yesterday (yah I know, very fast) and I did the run I wrote about PLUS took my kids down Provo River in a tube, ice cold baby!!!  I think I have nerve damage, temporarily...it was fun but shockingly cold.  It reminded me of the Salem Tri when I took days to thaw out.    I am currently massively fatigued and this stinging nettle is long-lasting I'll say.  Off to get the benadryl cream...  Distance (1.14 miles alone at my house before leaving)=  ??????????  Run/Hike with Melanie probably 8 or more miles.  (Gone 1 hr 51 minutes).  

8:00pm run starting at mile marker 10 of Hobble Creek Half Marathon and running up to just past mile marker 3 with Melanie and Kim  and Stacy then turned and ran down back to our car.  Kim and Stacy shot out of the "block".  Melanie and I were wasted.  We felt we should be gettting ready for bed.  We are not night runners, we decided.  My left leg, mostly knee, hip and quad was really tight.  Aerobically fine but pretty tired.  First mile I thought *(markers on the ground) was tough effort (up hill on the up and down trail) was 8:42, but I did lose my hat in the early canyon wind and had to fetch it so I guess that is why.  But after that we were booking it (I was like I can't believe I am pushing myself on this much stiffness and tiredness).  Kim and stacy were at least 30 seconds ahead after the first mile.  We told them we wanted to take it easy. But we did get stronger.  Stacy stopped at mile 5 wanting to only run 10 and Kim ran with us for just over a mile but because of forthcoming darkness turned around to be with Stacy at the campground she stopped at.  Melanie went to mile marker 3, took a brief potty break (no water for us, yet, didn't have any and didn't have light time to waste).  It began to sprinkle on our way back when we picked it up.  Hey we are downhill until the dreaded trail again.  Here are our splits uphill with brief downhill:  1-  8:42   2-  7:57  3-  7:54   4-  7:54   5-  7:52   6-  8:06    7-  7:57    Downhill with brief but tough uphills:  8- 6:38 (wooo Nellie !!)  9-  6:47  10-  7:29 (getting quite dark, eyes not adjusted, cars speeding by, Melanie needed to adjust sneakers, I kept running slower for her to catch up, ended up stopping to wait but was afraid I wouldn't start again), 11-  7:15   12-  7:14   13:  7:13  14-  7:10.   Ended in the dark with sprinkling rain, refreshing!!  but oh how glad we are we stuck it out and finished strong despite our exhaustion.  And those last miles were those gross up and down trail miles that we all love so much at the end of a half marathon.  Ate a big meal when I got home at 1030pm.  Took a warm shower and immediately slept until 630am.  Oh what a feelin'!!!  Needless to say minor soreness today, left leg no longer stiff or tight but now just generalized intense fatigue.  Went to girls swim meet from 7am to 1130.  It was fun.  I love watching swimming meets.  Off to a baptism and BBQ then work tonight!!!

  I set an all time record for myself after Saturday night shift.  I slept from 720am until 1250pm (5.5 hours in a row) then got up times 30 minutes and fell back to sleep until 4pm (another 2hrs 40 minutes).  Hung out in bed drowsily until 5pm!!!  Total Rest Day taken literally.  I went to bed exhausted at 1130pm.  Woke at 6am thinking I should get out early so I can watch kids at swim team instead of rushing thru a run.  So...I dragged myself out of bed at 640am, still tired.  First mile 8:57, but passed a dad with two teenage boys on a decent uphill by my house.  Ran uphill for 3.4 miles total to Cedar Ridge Drive and on it for 1/2 mile then onto the Cedar Trail down to Deerfield Elementary and back west a couple of blocks and took my usual route home running "my 800 road" casually at 3:52 pace (slight downhill) last mile at 7:27.  Average pace for all 7.45 miles =  8:32.  (uphill portion pace 9:11, felt strong but didn't push it, I am trying to do better recovery runs and not exhaust myself every run, it felt good, not hard, phew!!).  Ran an additional 2.85 mile loop above Memorial PG pool by way of Battlecreek Drive on to Loader Drive and around.  Nice loop, good uphill climb taken real easy.  Average pace for 2.85 miles = 8:58.  Total miles 10.3.  Watched kids swim.  Will start this week to help with coaching the 6 and under age group swimmers of the PG swim team.  Pretty excited about this.  I love swimming!!!!!

Heat Adventure run.  First worked all night.  Slept from 730am until 1130am.  Mulled around and didn't feel too tired.  So decided to take advantage before the crash happens.  Got out at 1210pm in the afternoon!!!  Oh yah, bring it on heat.  First put my visor under cold water and rinsed the top of my head.  Took off and felt quite comfortable. This changing of attitude about my situation is really helping me.  I am thinking more positively about my night shifts and I feel less stress.  Not that it isn't stressful and chaotic but I am able to deal with it physically and mentally better.  Was only going to run 5 but I felt strong, running at an easy pace so added on up by the Tri city golf course and on trails there, really there are TRUE trails there but some of it turned into a construction zone so I had to dodge rock piles and fences that say "not supposed to be here".  Ah who cares, how many nuts are out in 90 degreee weather crossing over such zones?  So I was over and under for a bit got on the golf course, got some looks by construction crew told them "my trails have been dug up"  so I made a new one naturally.  Ran the back way to Alpine highway stayed on that for just over 1/2 mile then back through the highland park/pond and crossed over by Lone Peak High School and the new walmart. Got water at a river, and two parks' potty houses dousing my visor with cold water, simply refreshing.  Ended by going down the Cedar Hills trail.  Feeling slightly ready to be done by last mile.  Last half mile was my Rockie moment.  I actually ran in this heat and kept a fairly decent pace. Last mile 7:49, thought it was slower so happy with that. Average pace with all the twists and turns 8:49 for 11 or possibly more miles (course tool does not show my trail that loops in various angles so I had to guess).  I know, I know "Gotta Get a Garmin".  When home immediately drank a 20 ounce powerade and sprinkled myself with cold water, sat on grass stretching, resting and enjoying the moment.  I think I will try that Devils run next year  :  D   Total running time 1:37 minutes.