Believe to Achieve

Couldn't sleep last night.  Thinking too much. Took pain pill. My last one from 2.5 years ago.  Took at 4 am. Pain better during day.  Physical therapy good at 415 pm.  Helped. But got me sore for next day.  Didn't run.  Too tired from med and no sleep.  

Achy. Been taking ibuprofen as well. At least two  times a day sometimes three pills of 200 mg.  Today sams before run.  But way achy entire time. Sit bone pain. Five in 43:46.  8:45 avg.   and then stretch water etc.  five min.   Then 3 miles start at 7.2/7.2/7.3 for .33 miles each repeat until last mile added two pickup to 8 mph for 0.15 miles.  24:48.  8:16 avg.  

8 up to Timp caves and back  - silo road turn left up to Harvey then trail by cedar elementary through golf course to canyon. Watched ford at 7.27. Pace avg about 9:30-9:35.  Achy hip.  Left.   But not bad. 

5 miles in 40:45. 8:09 avg.  treadmill. Then a 5 k in 22:18.  7:11 avg 

Jog around neighborhood thinking about upcoming wedding. Feeling calm. 9:15 avg 

Wedding day.  Feeling calm. Until florist thought wedding was Saturday luckily flowers were arriving that day. And she got brookee done for coming out of temple. And the rest by bridesmaids pics. Etc.  kind of made me not think of right things at right place.  8:54 avg.  around neighborhood. 

Recovery walk with Jen and Courtney to bridal veil avalanche. Started to rain last few 100 feet.  Sprinted to car.   Then stopped as we drove away 

7 mile jog  9:07 avg. felt good.  Testing big toe right foot -stubbed tripping up stairs.  Left hip low left back slightly achy at end.  Whip lash fron fall the day before   8.23 mile hike fork battle to grove parking lot  up grove  down battle  3:49  one river crossing we had to jump onto water   That ws at last 0.8 miles  

Arrived to 10k at 7:41. Capitol. Warmed up 8 min.   Ran controlled uphill. Not out of breath.  Turn and burn at 3.1. First mile 8:40.  Second 8:44. Third mile 8:46. 5 k 27:09.   Forth mile with 0.1 uphill 7:06.  Then 6:43 then 6:48. 6:47 pace for last 0.2 miles   48:15. Cooled down 18 min   Then another few to jog back up to car at capitol.  Then around Capitol.  So beautiful. 48:15.   21:06   6:48 avg.  

moving my long runs to monday to fit my training in for des news marathon monday july 24th that I am running not racing to get boston  qualifier for next year.  Saint George is too late. So saving my speed for that race.  After todays 18 miler I think I can muster a 3:45 at deseret.  I only need at 4:05 to qualify but want a ten minute cushion.  I can get into boston with that cushion then when faster at sg I can change my qualifying time as they allow.  18 miler today felt great.  Just a little sore in left sit down bone area but then just felt better and better and better.  Felt like I was sailing.  gliding.  free.  ran up to manila pond through new road by my house and up by manila elementary then through nice homes to pond and turn left then another left 3/4 quarters of a mile later into very nice home area by Mount Timponogos Temple.  Ran south and onto 1800 north then up past temple remembering the beautful day last wednesday!! Brooke and David were sealed and reception was at Wadley farms.  Such a great day that passed way too quickly.  Ran up to canal and wa8s almost to five miles there and ran another four on trail turning at 9 miles and back same route (which was just a tad passed marker 6 and 1/4).  Just some sit bone pain but totally strong the whole way. stopped at water by silo road and trail and at 1100 north on way to mile 9 and stopped at same first water stop, also stretched.  used potty at 1100 north.  Really just felt emotionally and physically great.  weather cool. sun came out at end.   minutes and hours flew by.  just my coros watch.  no fuel.  I never ta8ke caffiene running.  or ever.  no gu.  no tunes.  just my coros watch.

Paces:  9:44, 9:30, 8:53,8:58, 9:04, 8:52, 8:43, 8;39, 8:36

             8:33, 8:36, 8:32, 8:24, 8:26, 8:39, 8:33, 8:21, 7:57

Worked Tuesday and Wednesday. Some post wedding blues.  Courtney in Europe as of Wednesday am. Flew out Monday late.  Brooke on Disney cruise.  With David of course. Really tired last night.  Stayed up until 1130.  Amber woke me at 1 am!  Talk about schedule. Was in deep sleep dream cycle. Took a quarter /8th melatonin. Cause couldn't fall asleep.  Then woke at 6 am.  Got to gym at 8 am. Ughh. Couod have fallen back to sleep but instead did Wordle. Laundry etc.  was gonna do 12. With Kim's tempo she ran earlier. But after stoping after six straight miles I had no mojo.  Just stood there.  51:07 for 6.   Left hamstring ti butt pain.  Not intense but nagging aftrt three miles.  So decided to just give myself a break. Started at 6.7/6.8/6.9/7.0/7.1/7.2 with three pick ups.  A mile at each pace. 8:31 avg. 

All over my neighborhood even into town passing through them by State Farm and Zions and strawberry days. Left at 914 am.  Jogging at first then steady under 9 s.  9:50/9/15/849/8:52/847/858/859/8:53/825/8:34/8:48/8:39.   8:55 avg. felt great last two miles hungry. Stopped twice same spot. Discovery park bathroom water.  3 min 16 seconds total stop time 

Met Brooke Christensen 440 am. Bed 1105.  Fell asleep about 1140.  Up 130 sweaty. Opened window. Up at 3 briefly see clock.  Up 4.  Then alarm 431.  Left house 440. Wore  garments under clothes. 50 degrees.  Long sleeve.  We did up 600 w. Through new neighborhood then silo road turn left at silo then right after Lincoln academy.  To Harvey boulevard. Left. To lone peak hs road to Timp Temple. Down hill turn left before church through thaf new neighborhood to 1300 west to home. 9:04 avg.  no stops. Left sacrum /sciatica but pain   /piriformis.   Burns in sacrum. 

Worked all weekend. Sleep Friday night 4 hours.  Sat night 5.    Last night 6.5.   Almost bailed.  Left sciatica /piriformis acting up right as I left. Was going to just go meet Jane and  Kim at gym. But took road less travelled when got ti my stop sign. Left turn.   Same route as last Monday only added a mile to just before mile marker 5.  Stopped total 8 min 8 seconds. First stock brief 30 seconds water. Second stop turn around. 45 seconds. Third stop 1100 north. 2.5 min ice cold water felt so good.  Same spot again as first spot. Stretch included. About mile 14. 3 min just under.  Then past temple by field in nice neighborhood with tennis courts with temple to west back drop. Sweltering mile with head wind and sun beaming.   Most of run was overcast just right then none.  Also most was head wind. But a warm one. Talked myself into getting g going on last three.  Surprised next mile 8:41.  Then because of cotton in air cotton all over my mouth and tongue.  Tried to get pieces off roof of my mouth. Dried saliva lumps.  So added in water at Manila pond which added on 0.2 so run ended in front of Brooke Christensen's house.  Yay. Walk back to my hose from there.  10:20/9:37/9:04/9:06/9:10/8:57/8:50/8:49/8:44/8:45

8:32/8:33/8:22/8:29/8:31/8:18/8:51/8:41/8:29/8:08.   
8:49 avg.   

3 miles warm up at vasa 828 am.  26:56. Started 6.3 mph. Increased every quarter mile last mile increased every 0.1 mph a little faster at end time test 800 pace. Goal pace 3:30 marathon. So 8.5 (7:03) mph first 1 min 45 seconds. 8.6 mph (6:58) next 75 seconds. Last 30 seconds 8.7 mph (6:53) .  Total 3.5 min. Yassos 3:30 marathon.   Jog 6.3 mph (9:31) for 2.5 min. Repeat x 8. No stops.  47 min for 6 miles   7:50 pace avg.   zinger in left butt cheek but went away the longer I ran and squeezed it with my hand (piriformis muscle /sciatic nerve ).   Felt strong entire time.   I didn't push it bc of 20 miler yesterday. Goal this fall to get yassos at 3:15. (6:30 pace).  Going to start them in august after deseret news marathon.  Start with 2.  Then 4.  Then 6.  Then 8.  

Three falls.   But pain zap first few miles then able to forget about it.  - 12:59/12:09/12:10/11:56/12:36/11:57/11:06.  Very slow first mile but wicked up. Made it to top 19:31.  1.5 miles.   One min rest ar top.  One min at turn around.  One min at waterfall on way back.  One minute on top again. Exactly 4 min of stops. 12:07 avg pace. Beautiful beyond description. Purple wood flowers. Yellows light and dark.  Sunglowers too.  Two min faster from 2.5 mile marker and back then to 2.5 mile marker. 17:30.  

1 mile warm up before 15 k at memory grove.  It was a painful warn up.  My left butt/back difficult walking yesterday and this am similar to when I broke my sacrum.  So I didn't know what I had in me.  Felt a little down. Just worried about a painful run. Got there 7:42 am.  Bathroom.    Warm up usual loop.  Five min to start.  Ran steady up hill 4.69 miles.  Got to half in 42 min.  Just under.   8:57 avg.  stop watch.  Christine told me it was 9.38 miles.  Makes sense since last 0.32 supposed to was going fast and that pace woood have been 7:48.   No way.  So did math for 2 min 28 seconds and 0.38 miles and 6:33 pace !  Mile before that was 6:37 so definitely 9 mile marker at end to finish 0.38 miles. 
 miles  with stop watch and bad tangents. 8:48 /8:48/8:52/9:05/turn at 4.69...then 8:40.  Wow that's bad.  0.31 of it going back down so really has slowed that part up.   It was rather steep. 7:12/7:03/6:57/6:37!! And 2.28 for last 0.38.  6:29 pace.   No cool down.  2 nd master. 30 dollars.  First grand master in series since Jessica s didn't come today.  74 min 35 seconds.  Goal was under 75 for how I felt.   Came home cleaned sink and vacuumed for an hour.  

First half a mile pretty painful in left butt /sciatic nerve/ hip to side (IT nearly ) but it warmed up going slowly 6 mph first mile then 6.2/6.4/6.6/6.8/7.0/7.2. Stop and stretch as tm went to cool down mode so 0.4 miles of 7 th mile i would crank it to 7.9 mph before it went to 3 mph for cool down every min   So decided to reset tm and stretch.  Then ran 7.4 mph/7.6/7.8/8.0. Rest.  Cause inner hamstring attachment to sit bones achy both sides   Last mile 7:54.  Started at 8:34 pace. Gradually increased pace. Last 0.2 mile 6:31 pace   First 7 miles 9:05 avg.    next four miles 31:08    7:46 avg.   last mile 7:54. 

21 miles after working three days.  Not an easy one.  Walked last mile wish was gonna do 22 miles.  Out and back same course like further.   No hydration day before. At work. Too busy.  Hit a wall. Ok good pace for painful piriformis first five. Just achy after mile 18.  What was 9 avg turned to 9:20 after mile 17.     18 th was 9:45.  First 1005. Second 9:41.  Then got avg to 9 with Brad mile 8:46. Was not pushing it.  Stopped only 5 min total by mile 16.5.  By finish I had 23 min stoppage.  Got hot.  Left late. 8:15 am. Highlight was seeing wedding couple come out of temple. 3:16.