Believe to Achieve

3 on my own at 511am at 8:18 pace before meeting up with Kim and Jane for 16 more miles (15.6 for them), total AP for me= 7:57 for 19 miles : D.  We ran up to the mouth of AF canyon then into Alpine and did a loop in there and then back home via Lone Peak Rd as I call it and turned by Walmart in Cedar Hills running the scenic route (as usual) home.  We got in three water stops thankfully, since the fountains are all on  : D.  My legs were achy from DMS still and luckily Kim wasn't feeling too well that we didn't push hard on the pace although it was quite the hilly route.  We seem to pick a lot of hilly routes lately.  Kim is running the Riverton 10 k tomorrow morning.  Last year she won it EASILY by three minutes.  I told her she could just run it easy tomorrow unless serious competition shows up.  She is in such great shape, with a 1:22:25 at the half last Saturday,  WOWSERS!!  Mel, Jane and I are running the Freedom Run 10k.  My goal is to "try" and run somewhat with the SPEEDSTARS so I can improve on my PR for the 10k (41:03 in May).  This is a hilly course so not sure.  My PR was on a relatively FLAT course.  AFTER our run we Jane drove us up to Grove Creek and we iced to our waistlines for 6 minutes.  Jane played the "would you rather...game" with us.  Jane "would you rather run the 25th mile of a marathon right now or ice yourself in the river for 6 minutes?".   Apparently this is a very fun game for the kids.  They love choices like, "would you rather step in baby vomit or dog poop?"  NICE thought for day, huh?  : D  Well as usual we accidentally went over on mileage, hence why 19 instead of 18.  At least now I can run one mile less before work tomorrow morning   : D        Oh yah, how could I forget-- I did my arms again yesterday after a NINE day rest period (see how inconsistent I am) so this run was like I was running on my arms.  So sore.  The only benefit (besides hopefully gaining muscle) to lifting weights and getting sore before a long run is that I don't notice, as much, how achy my legs feel.  There was absolutely no way to ICE my upper half of my body in the river without drifing away in the FRIGID water.  I am sleepy.  Finally got 5 hours of sleep last night.  But still not enough.

could harldy get my butt out of bed.   after the alarm went off I just laid there pondering whether I should get up.  Since I pondered too long I "awoke" more and couldn't fall back to sleep so I got out and could only fit in 4.1 instead of the 5 planned.  Should have just got out there.  AP 8:06.  LONG VERY BUSY DAY.  At least 10 miles of walking fast at work.

Drove with Mel to the start.  Warmed up 2.2 miles in the MUGGY STENCH.  Oh my.  Do I really want to race this today?  No.  Not official but actually have my garmin in working order (although it read battery low at 5:30am, I got it plugged in for 15 minutes to 22% battery : D).  I have to say the wall covering of clouds just added to the stench of humid air.  72 degrees (not counting humidity) at the start.    I lined up next to Mel and Jane.  We took off and well, off they went.  Not a good sign when I see Julie Thomas (winner of SGM last year and 2nd at UVM this year) pulling out her inhaler during the first 200 yards of the race).  Not a good sign because 1) she is running next to me (briefly) and 2) I feel like I need an inhaler too.  I had a hard time catching my breath in this junky air.  All that did was cause my heartrate to soar too early.  After two miles I was mentally done with this race.  I thought to myself "you can just pull out at mile 4, all you need is a 4 mile MP run today (according to my schedule)".  Then of course I tried to talk to myself and calm down and finish the race decently.  Mile 5 was off by .1 miles but I thought oh maybe the last mile will be short and I will get to have a strong finish.  Well that was ludicruous because we were running UPHILL and I just couldn't push it in.  My legs felt like jello.  Not sore, just jello-y.  Oh well.  At least this is a PR for me at the Freedom 10k that is even a long course due to the fact that we now merge earlier with the 5 kers and we stumble all over them for about 3 miles of the course.  Its hard to push it when people are jogging casually and taking over the WHOLE road.  But that was expected.  Except it wasn't expected at the courthouse turn and the two other turns.   It made it difficult to get through.  I never felt good in this race.  I am not a good heat runner and the water was just warm.  The ice water at the finish was great.  If that were in the course I would surely have "woken" myself up with pouring it down my spine and over my head.  It was just TOO BLAZING HUMID for me.  I think I mentioned that about 100 times already.  Splits:  6:34 (uphill start then down), 6:26 (.3 of nice downhill), 6:40 (flat), 6:49 (flat), 7:05 ( uphill  for .7, downhill .3), 6:57 for  0.1  (PUSHED lap button at the OFF mile 5), 7:03 (6.1 mile mark, ALL UPHILL), 6:54 for .22 UPHILL FINISH (didn't even try to push it in, already accidentlally went on the 5 k side then had to go under the flags to get back on my side).  Was at a 10K (6.2 mile at 42:01).  The course was .12 long.  So based off my time two years ago, the year I ran 3:11 at SGM my time is over a minute faster   :  D.   So I guess that's an improvement.  Cooled down with Mel and Jane for 2 miles then one more mile with Melanie.  Total miles 11.5.  

Ran the AF Half  in reverse AGAIN starting from my house (it takes exactly two miles).  Plan to run 12 today (not much time since I had a class for work at 9am and I awoke at 6::45am) so ran to six miles (4 miles UP the course) then turned around.  At first I was figuring how SLOW can I run this today and still make it to the class on time?  But then I felt fine so I ran faster than I thought I would.  I ran at 7am sharp.  The HUMIDITY was again there.  I decided to NOT stop and NOT take in any water.  Well since there was NO place to stop for water (except the high school, which I wasn't tempted to step inside there at the moment) I just ran LIQUID free except ALL over me with PERSPIRATION!!   Some serious humidity going on.  Not as bad as it can get, 'cause I have been there, having grown up in New Hampshire but enough to remind me why I love DRY UTAH so much.    I figure I need some HEAT SIMULATION runs since YESTERDAYS SMOG RUN.  Seriously I think I had an exercised-air pollution-induced asthma "attack".  I could NOT get my breathing in control at all (like Lily).  Today felt a bit better since the air pollution wasn't as great and the cloud cover was less   : D.  The sun even came out for 1/2 of my run making it  better for heat simulation.  I was surprised NOT to have cotton mouth.  I didn't ever feel too parched.  I did run through two sprinklers offering a little relief to my run.  AP for 12 miles of good hills =  7:42.    My arms are a little sore from yesterday's trip to "Raging Waters" (seven peaks of SLC).  My daughter egged me on to try to go across the water using only these two rubber ropes side by side over the COLD pool.  At first I wimped out and complained and even got up and then back down two or three times.  And then I decided to say to myself " I can do this" and what do you know?  I did.  While lots of people were falling trying to do it, I made it.  MIND OVER MATTER BABY!!!  But somehow YESTERDAY I HAD NO MIND OVER MATTER--- HEAT IS JUST TOO MUCH FOR ME!! WHERE WERE THE ICE CUBES AND COLD WATER?

I had no idea where I was running this morning but plan was 12 and then well I decided to go to 13 and then that wasn't enough...JK.  It was.  I was hungry on this run so it was harder for me but still felt like an easy pace.  The HUMIDITY was DEAD on again.  My wood floor is all sticky from having the windows open all night.  I decided to run another out and back run but in the opposite direction.  I ran on Locust Ave and beyond and on the paved Lindon City trail (about a miles worth) and then the scenic hilly roads of Lindon.  I threw in 5 x .1miles at a 6:13 to 6:29 pace with .1 mi recovery just to get some more heat simulation speed in.  Very hungry after that. The water from the only fountain I passed was putrid but I drank it anyway.  I had a layer of salt next to my eyes when I got back.  Drank almost an entire gatorade when I arrived home.  AP for 13.15 miles only 8:05.  I am very sticky.  My house is sticky.  I am about to eat then go ice myself in the river.  I am sure the water is still cold since I see snow lying on the mountain caps.  Forgot to mention that I wore my trail shoes for this run to get out any kinks in my legs from the same ol' pair of running shoes.  When I stopped to stretch, lateral raises etc...I could tell why they are trail shoes and not racing shoes--- HEAVY!!

PM:  Impromptu run.  I was the designated driver/stay at soccer camp with two eight year olds (so we don't have to drive to Orem twice).  I quickly grabbed my gear incl. garmin (but NO music, I am liking the sans music runs lately. They are helping me gauge pace better in the heat.).  I changed in my car when the kids got out at the Orem Soccer field and I left out into the HEAT (92 STIFLING DEGREES : D, OH YAH bring it on!!).   I AM IN COMPLETE SHOCK at how great I was feeling after the first 1.5 miles.  In fact even the first 1.5 miles was fine except some urps etc... when you have a late lunch.  But then I felt terrific.  Kept the pace at recovery.  I ran tonight because I was hoping to get to sleep more tonight instead of waking at 445 am to get in the miles.  I chose to do them now and SLEEP better.  In fact I finally slept well last night which is probably why I feel so much better today.  I am wondering what is wrong with me because I feel so good and its hotter than  its ever been this year.  We have been keeping our AC off in our house so perhaps I am acclimating that way.  AP for 6 miles of HEAT SIMULATION =  8:32.  I jogged through a few sprinklers.  So refreshing : D.

ran 6 at 6pm yesterday after the 13 in the am so I didn't have to waken early to run before work since I was waiting for soccer practice to end.  Strangely, I awoke at 5am anyway and couldn't fall back to sleep.  Bummer.  Since I was not going to run.  Waste of time just lying there with the fan blowing.  

5.1 before work at 5:02 am.  Clocked in at work at 6am.  AP = 8:02.  lovin' the humidity.  We are friends now :D.

So I tortured myself by REVISITING the Utah Valley Marathon Course, first in reverse (about mile 15 to mile 5 of the course) then turn around at about 10.62.  Garmins threw some MENTAL fits but I think mine was on looking at my splits-- one mile too fast and the next mile pretty slow for how we were booking it.  Seriously I like A LOT longer warm up.  One mile, the first one, being 8:47 pace and then right to the under 8 pace to Average 7:25 for all 21.24 miles (that's with NOT stopping my watch EXCEPT at the turn around where we pottied and "stretched".  This was a VERY tough ROLLER uphill 10 miler with the reverse seeming just as hard since we still had that LONG climb out of Wallsburg.  I am DEFINITELY a PUSHER and NOT a PULLER (see Kelli's blog).  I do not like people 20 yards in front of me the whole way "deciding the pace".  I don't think long runs should be run that quick, at least NOT the first 10 miles of significant uphill.  AP for the first half 7:31. AP for the second half: 7:20.  I purposely DIDN't stop my watch at the three other water stops.  I am working on being efficient at my stops in order to gauge my ability to pick it up in a race when I stop.  I usually don't stop but I want to start stopping in races and see if this helps me regain greater strength.  So obviously my pace wasn't too affected for a long run.  Later we iced in the Provo River for 10 minutes.  Felt a little nicer than Grove Creek. Since I lasted 10 minutes I figure it definitely WAS warmer.  EVEN though it was VERY COLD.  Just NOT freezing.   Oh btw my water stops were just a few swigs of only water and the last one just enough to wet my whistle and I was off to run the last 3 miles.  I think I must be part camel. Somewhere in my body I was conserving water.  I didn't feel too significantly drained in this run.  My feet hurt because of the REINFORCED CONCRETE road.  I took the path from South Fork back to our car and ran to Nunn's Park before turning back to the car parked just below bridal veil falls.  My feet felt SO much better on this and there was lovely shade.  I seem to run faster in a trail setting.  Open highways with CARS flying by me gets me anxious and I end up slowing down.   All in all this was a good run for me.  Now I must hang on for 12 more weeks, getting stronger and stronger on my way to that elusive SUB THREE MARATHON.  So going to HAPPEN : D.

Got out the door by 6:13am and ran toward AF high school and to the AF half course to about mile marker 9.25 and met up with Jane and Kim on their 20 miler.  I planned to meet them about mile 6 and I was at 5.67 miles.  Oh well.  Calculated wrong but turned with them anyway because they are so fun to run with.  Although they were doing 7:20s at that point and I had averaged 8:25 to the turn around.  Hence why my average pace ended up at 8:01 by the finish.  But surprisingly my legs felt fine and even better than most of my miles on Saturdays 21+ miler on the ROLLER COASTER RUN.  That is my new name for the Nunn's Park to Wallsburg and back over 20 miles on the Highway.  So glad to be back at ground level.  The humidity today is well over 70 %.  Sticky.  But now the humidity and I are friends so I am having no problem with it currently.  Ran 13.42 miles when Kim  picked me up  (I ran to her house with them then headed out for 1.5 miles more) to go ice ourselves at Grove Creek for 9 minutes.  Refreshingly FREEZING.  Then  did some housework and went out and ran BAREFOOT  for .62 miles on pavement then grass by the church.  So lovely.  So LIBERATING.  NO music again today.  Back to the basics except I wore my garmin but put it in HIDE the pace mode.   : D.  AP for 13.42 = 8:01.  Total miles = 14.04.  

Recovery day 4:59am before work.  5.11 miles at 8:23 AP.   Developed shin splints in my left leg--- I guess barefoot running isn't so liberating   : (        I am kind of having one of my nerve pain flares however so I think it is all connected, left eye pain, blurriness, tearing and left sided neck, chest and foot burning pain and shooting pains out of nowhere in my arms, mostly in my elbows.  I hate these flares because it makes me think, what did I do wrong?  And then after 3 to 7 days it goes away and I feel normal and think "what was that all about?".  So nice on my normal days.    So on that note I should be good for the most part for the Bryce Half.  Still shooting for a 1:24-- but that will take a lot of work so I will be happy with a 1:25 to 1:26 this early in my training for SGM and hit that 1:24 DEFINITELY at Hobble Creek.  Wore trail shoes for this run.

Totally different route but same mileage.  Ran at 5:01am at 8:14 AP for 5.11 miles.  Did a little 7 x 100s at "race pace 6:20-6:30".  I laugh at the face of danger. Ha Ha Ha.  Seriously not sure how much I can improve since AF half since I haven't done any max vo2 workouts.  Kind of going from race to race not feeling quite ready.  Then there is Speedy Spaniard  (10k) 8 days after Bryce.  Busy summer schedule.  Then Hobble Creek Aug 20th so  a nice break to work on some pacing so hopefully I will improve more by then.  (still have a left leg shin splint, blah)  BTW I wore my trail shoes for the past two days of running.

15 slow miles with a new running partner/coworker/ friend Risa.  We ran a 7.5 mile loop twice. She has never run more than 14 miles.  Ran nice and easy but I am feeling very ill-- shooting nerve pains all over my body, mostly in my joints.  Flu-like feeling, arthritis, like.  VERY YUCKY.    Ibuprofen 800 mg didn't even touch this pain.  I feel like I am like bubble wrap and if you rubbed me all over I would pop all over and release these pains.  OUCH.  AP 8:56 for 15.  OFF TO BRYCE canyon in two minutes literally.  BYE.  

Went better than expected since we drove down on Thursday and arrived to our UNshaded campsite that was supposed to be VERY shaded.  Luckily it was NOT as hot as last year but STILL the heat was getting to me and I was worried for myself.  I don't do well in the heat.   That evening (thursday) I walked to the finish line (about .3 miles away) and was walking like a turtle in complete exhaustion.  I had taken two tylenol on the way down to try to get rid of the arthritis like feeling and now I was so intensely fatigued I could barely move.  When the sun went down luckily it was cooling off (unlike last year) and I slept so well for 5.5 hours.  YES.  Thursday we hiked the Navajo Loop at Bryce canyon (3 mile round trip, vertical gain about 500 ft or more) but it soooo worth it.  We hiked another fun 1 mile loop called Bristlecone at 9000ft Elevation.   It was cool when we left but getting up there when we got back.  Friday Melanie and Kim arrived late in the afternoon.  We briefly chatted and had s'mores by our fireside.  Met up the next morning (today) at 4:55am to walk to the shuttle.  I AWOKE  every hour on the hour so at 340am I got out of my tent and wandered over to the bathrooms and washed off all the dirt and smoke on me from camping, taking my time so as to make the time pass quicker.  I was feeling pretty awake.  On the shuttle ride we chatted about our goals.  The three speedstars ( Mel, Kim and JulieE) tell me I should just run as fast as I can.  I think "are you nuts?" I haven't even done near the speedwork times as them.  I can't expect a miracle when I haven't done the time.  So...I knew I had to do my own thing.  I warmed up by myself  for 2.3 miles. I am about the only one that likes a long warm up before a half marathon.   I wanted 3 miles but I started my warmup at 5:36am for a 600am start time.  My first mile warm up was a 9:30.  Laughing thinking "how in the heck am I going to speed this up?  I don't feel like going fast today.  I just want to be a lazy bum.  A couple of aches in my pelvis also made me nervous but after two miles I felt fairly okay to start this race.  AP for 2.3 = 8:46.  I had three minutes to spare to get to the start of the line and tell the threesome good luck.  I stood just behind them a few feet.   Saw Amber Green and Marcie.  Amber looked as fit as ever.   Hence, why she took second in 1:21!!!  : D.  Back to my race.  I start the first mile and I was feeling pretty okay but  then I watched my split go from 6:40 to 6:52 over the first mile (I am thinking I should at least do as well as two years ago--1:29:15) and then the second mile which is first uphill then downhill (a good amt.) for .3 and my split is pathetic (7:00).  At this point I am thinking I so not going to PR,  I am going to fall apart.  I am going to run slower than last year when I was injured (1:32:01).   I especially felt this way when  I couldn't for the life of me bring my pace near the 6:00 flat and under pace on some GREAT downhill, the fastest mile of the race.  SERIOUSLY!?!  Two years ago my third mile was a 5:50!!  And here my third mile is only a 6:19 (Melanie ran this mile in 5:30!!).  I am so going under.  Shoot me now.  But then I told myself to relax.  I honestly think I have RACE ANXIETY.  I feel so ANXIOUS the first few miles that I have a sort of PANIC ATTACK while I am running.  Looking at my split verifies my need to panic and then...BLAH.  Well, apparently that was just me warming up because the next few miles went like this....6:19, 6:19 (three in arow 6:19s) and I am feeling really good.  Then I run a 6:14!!! AND then 6:28  (mile 7) for the UPHILL mile then 6:34 for the part uphill then flatish to down through the town of Tropic where a stray dog side swipes me in front of the Police Officer stopping traffic.  Lots of people here cheering.  I stopped at every water station.  I think there were 5!! : D.    Mile 9,  I am worried about losing my pace and so therefore mentally it made me not push myself so a 6:46.  It was a bit uphill in places however.  Mile 10 I am feeling confident I can finish strong-- 6:34.  Mile 11 6:39.  Some uphill on mile 12 and the "I got to slow now so I can finish strong" mentality-- 6:46.  Mile 13-- 6:37.  I have WAY TOO MUCH LEFT in the tank and I  was feeling great!!  No soreness.  (other than my left big toe that was bugging me for few miles and then I decided to focus on my forefoot lift off and it went away enough not to think about it : D )   My last .1 miles was at a 5:54 pace!!  I sooOOOO  NEED a MENTAL breakthrough on the last  few miles of the half marathon.  I honestly had enough energy to run a 6:00 minute mile but I get this panic feeling that I will collaspe or something or cramp up and not make it to the finish.  Considering that I spent about 5 minutes at the finish and took off by myself for 1.2 more miles at 8:10 pace I was feeling like I should have tried harder.  BUT YOU KNOW WHAT?  I don't like to feel pain at the end of races.    I think because I have so much day to day nerve pain that I just don't like to inflict too much more on myself.  But I WILL TRY HARDER to GET MYSELF faster and have THAT be the NEW PAIN FREE PACE.  I love it!!  It is so nice to be able to walk around after a quick half like you didn't even run one.  Don't worry I will make MYSELF FEEL ALL THE PAIN I HAVE TO TO GO SUBTHREE!!     So I was 8 th overall and the first women OVER 40.  The first five women get $$$  : D.   Sariah Long was first (1:20:40),  Amber Green (1:21:13?), JulieE (1:22:14), Melanie (1:22:24), Kim (1:22:57), some 20 something girl (1:24:16?), MarcieJ (1:25:23)-- so wish I tried harder to catch her since I saw her just in front of me.  Oh Well.  Then myself at 1:26:05.  Again frustrated with not knowing my seconds on my garmin.  I so would have booked it if I knew I was 5 seconds to a 1:25.  When I saw the clock through the crowd I saw 1:25:59 and I was BUMMED and held up my hands in personal agitation and "oh well" kind of kick to myself.  Gee WHIZ.  I am over it NOW.  I guess  : D.

VERY busy day at work.  Lots of running around.  No time to notice my soreness.  Minimal today.  

10 miles, 70 % humidity.  AP 8:25.  My glutes are sore as well as my quads.  Why my glutes on a downhill half?  Well....that's because it was from my ASCENT on my hike the day before.  1.5 miles STEEP incline  (after a 1.5 mile descent) and switchbacks at a steady pace to keep up with my little Amber.  She likes a good workout.  Time to get my dreams in gear.  No holding back.  But really I have been racing a lot since UVM--- 2 weeks post UVM I ran the AF half,  8 days later the Freedom 10k, then 12 days later Bryce Half Marathon.  All the while working full time with 8 hours of over time a pay period.  HELLO!!!  A lot of MOVE MOVE MOVE moments.  And now the HUMIDITY hits again.  But I know I can do it.  I believe I can.  So I will.  : D.

HOLY HUMIDITY (more than yesterday for sure and yesterday it was 70%).  I have no idea why it feels even worse than last weeks humidity runs.  This run was sucking the life out of my SWEAT RATE.  I lost 3 pounds on a 14 miler!!!  I was PURELY saturated and sticky.  I ran to AF high school and along the 1/2 route but instead of going towards the canyon at the fork I turned right to the water house at the TOP of all the ROLLERS.  Steep incline to the turn around.  Huffing puffing perspiring.  AP not comparable to effort for the way there mostly uphill-- 8:14.  AP total only 7:59 for all 14 miles.  My legs just DID NOT want  to run fast for very long.  I was without music and  had one water stop.  I seriously needed some carbs.  I am sort of dieting lately to get to a better weight for the races--mainly SGM.  Instead of 4 or 5 chocolate chip cookies I would USUALLY eat when homemade ones are made, I ate one.  Such self control : D.  For now.  But diets and lots of miles don't go hand and hand.  So I will see how it goes.  If I have to eat more, I will.  So far I have lost two pounds.  Almost 2.5.  I am at 127.5 in the morning.  I should get to 122 or 123.  After my run I gulped down powerade ZERO and ate oatmeal, whole wheat toast with almond butter and honey, OJ, milk and a couple of choc. chips just now.  Iced in river for 10 minutes.  Muscles already feel better.  My house is all sticky.  Time to shower and go to the dentist. 

Not that running with Kim and Jane is ever SLOW but I always put my non-speedwork miles as slow.  Kim, Jane and I ran to the AF track (I first ran over to Kim's to get in an extra mile) and  ran 4 x 800s with goal of 6:00pace.  They were so sweet to give me the inside track for all of them  and would switch off who was beside me and who was behind me.  We also switched directions after two.  We ran a 400 in between at about an 8:30 pace.  Apparently they have a plan for me to get me out of my rut.  No more excuses and WORKING hard and remembering I am faster than I think I am.  This is what I learned today.  Although I have been thinking about it for the past few weeks.  This workout really AWAKENED my legs and I felt fairly good for all of them and do feel I could have held out for two more and the additional four after that with some fuel.  But that's not until a few weeks down the line.  We are adding one every week or so until we do ten.  After this work out we ran to the hill below Timponogos Temple on 700 north and ran ONE hill repeat.  Well I guess it isn't a hill repeat since we none of us felt like repeating it.  It was .25 miles long(1:41 secs) and STEEP and at 6:57 pace.  Jane was in front, Kim just behind me.  The next hill we ran was by Kim's house only .5 miles away.  It was a shorter hill but steeper.  Jane took off like she was at a track meet.  Wowsers can she kick back those legs.  Kim and I were huffing and puffing.  I was probably 6 or 7 seconds behind Jane and Kim was REALLY SORE from here muscles class so she came in just after me.  She did DEAD LIFTS and her hamstrings were VERY SORE.  SERIOUSLY NOT GOING TO EVER do deadlifts.  I have enough trouble with my hamstrings so no way.  Pace for this STEEP short hill was 6:52 for .18 miles.  AND SAVING THE BEST FOR LAST---  The 800s:  1-- .52 miles at 5:44 pace (2:58:45), 2-- .51 miles at 5:52 pace (2:58:15), REVERSED DIRECTION --3-- .52 miles @ 5:51 pace (3:02:22), 4-- .52 miles @ 5:48 pace (3:01:82).  I am sure the pace is accurate, I am just not sure I pushed my watch at the exact moment of crossing the line.  So there you have it.  So far So good.  Kim and Jane were a HUGE help in getting me to do this workout-- BOXING me in.  NO choice but to GET MY REAR IN GEAR.  A HUGE THANKS TO THEM!!!  I am ON MY WAY WITH ALL MY GOOD FRIENDS TO THE SUB THREE!!  :DDDDDD  Total miles before icing in the river 9.88.  Was supposed to run 11 today but Kim and Jane are telling me to not think about the miles today.  I will just add one on to my run before work tomorrow : D.

so wanted to turn my alarm off and sleep an extra 45 minutes  before work but sticking to my plan I ran 5.62 miles nice and easy.  AP 8:25.   Liking that the air was cooler at 5am.  7am has been too hot.  

SLEPT RAN this morning at 4:50am.  Woke at 4:24 am very tired but unable to fall back to sleep.  Thought about trying to just sleep and not run and wake at 5:40am for work but since I couldn't sleep I ran.  But every mile, although run at a slow pace, I was wondering why it came up so quickly.  Kind of like hitting the SNOOZE alarm button and wondering how 10 minutes flew by so fast.  I honestly think I ACTUALLY SLEPT while I WAS RUNNING.  WEIRD.  Ran in my trail shoes to give my legs/feet variety.  AP for 5.6 = 8:45.  

I am going to call all the 20 miler miles fast because THIS COURSE WAS TOUGH HILLY.  We were convinced there were more uphill then down although it is a loop course.  So how is that possible?  Probably because it ROLLED upward and was more direct coming back for just three miles.  Will unload garmin later and see elevation gain.  SUPER HILL 20 MILER.  And I am the one who mapped out the route.  We were glad (Mel and I) not to be running on the UVM course on the hard cement and highway speed cars flying by.  This run we could hear birds chirping and not worry we were going to be hit at any moment.  We had quite the fun group--- Mel, Jane, Kim and JulieE.  So of course my brain and body were like "HELL---O!!!"  another fast 20.  And we (Kim, Mel and I) are running the Speedy Spaniard on Monday (24th of July Holiday here in Utah, celebrating the pioneers).  And like hey we just ran the Bryce Half LAST Saturday.  Amazing how quickly we forget such things.  Basically I awoke at 4:40am (poor sleep once again, but I did take 1/2 a benadryl at 8pm to see if that would help, nope).  I ran over to Kim's house to "warm up" because these Lassies take off right at the planned pace (7:30!!).  What in the heck?  I am still in sleep mode.  But I stuck just behind them  a few seconds for three miles and then on the long uphill (my mile 5) I picked it up and stayed with them the rest of the way.  Warm up 1.17 miles @ 9:08 pace.  So nice.  Four water stops, NICER.  Ate one GU, one chomp square, and 1/2 a fruit bar. And THEN  20 miles @ 7:23 AP   Splits:  7:28, 7:29, 7:37 (HILL), 7:31, 7:18, 7:17, 7:19, 7:22, 7:34, 7:42 (BIG DIPPITEY HILL), 7:51 (continuing the CLIMB), 7:17, 7:32, 7:15, 7:24 (LOTS OF UPHILL, not sure how we went fast), 7:31 (UPHILL), 7:39 (LONG UPHILL), THE REPRIEVE-- three miles of downhill with only .5 total of uphill-- 6:41 (pelvis hurting now), 6:53, 6:52 (yes we finished going up hill, but only for .1 miles, Kim lives on a hill).  With the exception of the first 2.5 miles all the miles had hills in them!!!!   They don't call it Cedar Hills for nothing.  Oh and Highland and Alpine, the other towns we ran through sound equally inviting.  Glad that's over.  We then proceeded to the river to ice ourselves.  FREEZING TEMPS. Toes Froze.  8 minutes all we could stand.  I guess I can eat as much as I want today : D. Analysis of this run--- BESIDES not sleeping well due to two 13 hour shifts running around (LITERALLY) up and down between floor levels (too many babies not enough rooms so I was on Labor and Delivery with MOM/Baby patients but LD doesn't have all the exact stuff a nurse needs so I had to go between the floors over 20 times.  I take the stairs because the elevator is so ridiculously slow. THEN I was pulled to the nursery to take care of all the admits and NEVER on both days GOT TO TAKE LUNCH!! STARVING!!!!)  Basically I was worried about fatigue on this run and I felt it at times but was still able to keep up feeling strong at times and I feel quite good right now.  I just need a nap and MORE food.  I just feel like I am always working so hard at work in between tough workouts.  But that is just how it has to be.  No rest for those who want SUB THREE : D.  JUST GONNA DO IT  : D.   

I think my heartrate is still up.  Let me check.   Okay it has come down but it is still pounding. I think I was still dehydrated from my QUICK 21 miler on Saturday.   Um.... the GOOD NEWS--- 10 k PR for me at a tough course. Sasha's course tool puts the race at .08 miles longer than a real 10k due to difficulty.  The  WIND was ridiculous (headwind the first 1.5 miles. There is a reason why they put FOUR MODERN  WINDMILLS right here ).  After the first 1.5 miles it was MUGGY.  I was hot the entire time.  Kim was cold.  But I must have been hot flashing.  I warmed up with Melanie for 1.3 miles (8:20pace) then had time for a brief stretch and prerace anxiety about why in the heck do I run 10ks?  They totally STRESS me out.  I am not even in a race until the 6th mile.  Took a gu about 15 minutes before race start.  No caffeine. I don't take caffeine in any of my races.  But this gu was chocolate (a natural cliff gu).  It seemed to increase my heartrate too early in the race along with the GROSS first mile of HEADWIND AND STEEPNESS.  That first mile was a 6:57 and before the ascent at .25 miles I was at a 6:20 pace. That tells you how fun of a hill it was.     After that I just couldn't relax in the race at all. I poured water over me to cool myself off.   Humidity hit the towns again.  Last week was so nice without it.  Now today, race day it hit again.  It is currently muggy.    It seems just like the 4th of July 10k was.  Back to the race.  I just wanted to PR.  I was sucking wind with a soaring heartrate so it wasn't easy.  I could see Kim until the last 1/2 mile.  That was nice.  I tried to pass a girl and instead of quickly passing her I stayed beside her and then she decided to answer back but I had no answer.  Then another girl (the same girl that was with me the end of Freedom 10k) came by us.  She did some talking to the other girl and signing with her fingers.  I am not sure what she was doing and since they stayed together I thought maybe she was pacing her.  This made me kind of relax too much and "give up" without my own pacer and certainly no brain power to stay with them  Then with .4 miles to go a guy I had run with throughout the race came up from the side of me and motioned with his hands for me to follow him and chase the two girls.  Well, I felt he was my angel I needed until I tripped over a rope that some parade watchers had used to mark their spot for seating on the ground and then I had to step back and jump over it.  You see they had crossed (the three runners I have been talking about) on to the sidewalk and then I did further down but didn't see the ropes when I turned to the  sidewalk and then back on to the street there the ropes were!!!  I am in no shape to hurdle in my last moments of a 10k and with that shaking me up I lost the spunk to push harder and power pass them.  I was so close.  But really it didn't matter to me because when I saw the clock I was like "I am PRing, it doesn't matter if I try to beat these other two women".  I am so NOT competitive.  Just with myself.  I have this old nightmare going on in my head about when I was in track in high school.  I hated competing against my friends and I would hyperventilate any time we were in a race together.  So....over 20 years later I continue those anxieties.  Maybe I need therapy : D.  Time was 40:47.  Pace 6:33.   Almost exactly my pace as my half marathon (6:34) last week.  That is pretty funny.   I was sixth overall and 1st over forty.  I won 18 holes of Golf.  Troy is really getting all the goods lately.  I give him a lot of my shirts and now he gets my prizes too.  He can't complain. BTW I ran back to my car and turned too early (I don't know the area well) and added another couple miles on to my cool down.  I ran back to the river bottoms after running on 300 south for a while and came up through the back way to the golf course.  I was quite frustrated at myself as I left on this run not even 4 minutes after I finished the race.  I was thirsty and getting hungry and the WIND WAS FEROCIOUS!!  I even had to jump a fence/bridge to get to my car after running through the golf course.  Pretty comical.  There were some pretty areas however so it wasn't all that bad.  It was I intended for four more but ran 5.85 miles instead.  I should have just followed the course in reverse.  AP for 5.85 cooldwon miles= 8:16.  Total miles 13.37.    There was a shuttle back to the cars but that would have been too easy.  : D.

Raging Waters (7 peaks Salt Lake) for 4.5 hrs yesterday.  Lots of stair climbing.  Not so relaxing but maybe once.  But lots of fun with my kids and husband going down slides. Got to bed late last night but dragged myself out of bed to go running at 4:40am.  Had to work in Provo at UVRMC's NICU so had less time in the morning and had to waken earlier to run.  Another "sleep run" and IT WAS DISGUSTINGLY HUMID!!!  5.54 miles @ 8:37 AP.  Legs have absolutely NO soreness in them.  : D.     Worked all day then did Activity Days with my daughter and her group (I am a leader).  We went to Twilight Tales at the Library then had the kids read their book they brought.  Another late night ahead and early start in the am before work.  I work again 25 minutes away in Provo.  It sure puts a damper on my motivation to get up and run when it is 430am. BUT I always AM glad that I did  :D.  BTW wore my trail shoes.  They help my muscles not get used to the same old pair of running shoes.

7 before work, wore my trail shoes again.  AP 7:55.  Ran at 4:35am.  So missing some quality sleep.  But oh WELL.  Must push on.  I thought about staying in bed but I just feel better at work if I run.  I worked 12.5 hours and NEVER was fatigued.  Just TIRED of SAD babies.  Whatever I did to make them happy lasted only a few seconds.  Then the crying would start up again.  Five babies crying pretty much MOST of the day.  Luckily I can tune it out pretty good but feel bad if others can't and think that we aren't doing are job if the babies are crying.  BUT babies cry.  If you meet their needs and they still cry-- IT IS NORMAL.  Studies have been done and babies process things by crying, some cry less some cry more.  I just happened to be taking care of THREE CRIERS and the nurse with me had TWO criers.  So it made for a CRYING party.  : D.  

Was worried about this run with JulieE and Melanie.  I mean the last time I ran just with them I was like breaking through a pixie stick.  Basically worried because of two long shifts and lack of sleep.  But last night I somehow got in bed at 9:45pm and fell asleep close to 10pm. I was watching the clock, telling myself to hurry up and fall  asleep. Because my dreams were pretty active I awoke at 410am feeling like I hadn't really slept. But obviously I did.  I tried to fall back to sleep, since I didn't need to be awake until 5am.  We were meeting at 5:30am at South Fork (Vivian Park).  Oh well at least I got 6 hours.  Got to the park on time and Mel and Julie were just a few minutes later.  We ran UP the canyon 3.32 miles.  I told them I was going to do what I usually do and not run with them for the warmup.  So my AP was nice and easy (first mile being 9:14  : D)-- AP for 3.32 = 8:39.  We then got water at the park and stretched briefly and went right into our 12 @ MP miles.  We were going to try very hard to keep it at 6:48 to 6:52.  Well, it was just too darn easy.  And I was having one of my good days.   I think I get one of these every 10 weeks or so.  How is that I wonder?   So basically another BREAKTHROUGH run for me.  I stayed up with Mel and Julie the whole time, which I thought was going to be next to impossible and never once did I feel like I wouldn't make it or want to quit.  I felt better than Speedy Spaniard or Byrce Canyon half.  In fact my pace was only ONE minute off my Bryce Canyon time and that HALF is WICKED downhill, unlike this course today.  The first three miles were our slowest and they were the ones that were great downhill.  On all the flatter to gradual downhill miles we were at 6:30-32.  SERIOULSY?  How is that?  I don't know.  I just felt great the whole time.  Melanie said I just ran too much before Bryce Half and shouldn't have run 16 miles two days before the race.  Probably true but I was trying to RACE THRU my training.  I was terribly fatigued for Bryce.  Not a way to start a PR half marathon.  So  I definitely think I can so get a 1:24 at Hobble Creek with a brief taper and NO ridiculous mileage a few days before.  Even Speedy Spaniard was run with a 21 miler at 7:23 AP two days before.  Hence why the fatigue there.  Today, NO fatigue and my body was loving it.  I ran two easy runs the last two days and I was ready to go.  Even though in my thoughts I was worried about my speedstar running company.  I was happy I could finally stay with them : D.  AP for 12 miles= 6:39 --one mile we turned up by Bridal Veil falls on the old road (Provo half marathon course) and the head wind was ferocious and our pace once read 7:54!!  We eventually got it down to a 7:12 for that mile.  Geez.  Oddly are other miles there was no wind as we were up against the mountain on the trail.  We didn't feel a tail wind until about mile 11.5 coming out of the mouth of the canyon after running under the bridge.    So loved every bit of this run.  So beautiful so relaxing.   Here are MY splits:  6:37, 6:44, 6:36, 6:47, 6:42, 6:41, 7:12, 6:34, 6:31, 6:32, 6:30, 6:31!!  :  D.  AP once again 6:39.   Cooled down .7 miles.  Total 16 miles.  The pace felt nice and controlled, no regrets or thoughts that we were pushing it too hard.  I could have run at least 5 more miles at AP of 6:45.  What a way to start the day.   Julie drove us back to our cars at South Fork then we iced in the river at another park down the canyon for 8 minutes.  Brrrr!!  Took a warm shower to thaw out.  I am hungry now.  I ate but am still hungry.  Took only one gu on the run and two sips of gatorade, a  little bit of water.   I might take a short nap to rejuvenate.  

10 easy/recovery pace miles @ 8:33 AP (wore trail shoes again, three times this week : D) running to the finish of the AF half and up to the mile 10 mark (at the West Pond road dip) then turning around and heading home.  Yup gotta include the dip for added strength training.  I ate a little before I left because I was hungry after yesterday's workout.  It seemed to help until mile 7 I was getting really hungry/thirsty again.  I ran at 7:32am ran four and then ran into my ol' ragnar buddy Amber Sandberg.  We talked in the humid heat and caught up a bit on each other.  Then we went our separate ways.  She is running the half tomorrow. I am running the first half with none other than the FAMOUS Kelli Stephensen : D!!   We should have a blast.  It will be a coolish evening running at 320am thirteen miles considerably UPHILL the whole time.  I need 15 miles tomorrow and I work at 6am so this works out perfectly except for the fact I have to leave my car up the canyon.  Not at the start line but at mile 15 when we turn around and run two more down before the half starts.  We should be well ahead of them.  : D.  I think they start at 6am now. Correction the 1/2 marathon starts at 5:40 am. 

Sogonapmit Marathon DNF : D due to the fact that I had to work.  NEXT year :D. Kelli picked me up from my house at 245am. Had slept 2 to 3 broken hours. I was getting pretty sleepy by race start time thinking about my 12.5 hour shift at work starting at 6am but after we started in the humid warm air and running beside Kelli for the first time I began to feel better and better. This was most assuredly the best training run/MLR ever. Having run 16 miles with 12 at MP on Thursday (my BEST MP MILES  RUN EVER)then 10 miles yesterday I wasn't sure how I would feel but in just the first mile I was thinking "I should have gotten someone to work for me for an hour" so I could run the whole thing. I felt great the entire time. No aches, no pains, no cramps no increased heartrate, totally relaxed totally like a kid at a candy store. I was on such a high and it was the biggest BUMMER to get in my car. I was so tempted to just follow with Kelly but I couldn't. My job is important and it just wouldn't go over well to not show until an hour late. They would have called my house and woke my whole family and I didn't have a cell phone with me (no coverage in the canyon anyway) SO I drove to work and clocked in at 5:59am, took report and then took a brief, wash your sweat off shower in the Dr.'s locker room. I had a towel with me and all my work clothes. I was totally prepared. Then I worked hard to take the best care of my patients and their little ones. The whole time flashing back to my AWESOME morning run up the canyon (and down 2+) with Kelli, Steve and others. The top was spectacular, running through the half marathoners cheering us on in the huge spotlights. I felt like a superstar. I had to make sure Kelli ran over the mat and grabbed her arm for one more spin under the balloons and over the mat. I was worried she didn't want to hear me talk but she assured me she was okay with me chatting away. I felt so incredible the whole time, even on the steepest hills I felt like I was on a cloud. I never felt tired or the feeling of why am I running this. It was like my spirit and body were freely enjoying life in nature. The cool air was so welcoming compared to the humid valley below. There are not many words to describe how elated I felt and I intend to feel this very elated at SGM when I go SUB THREE FOR THE FIRST TIME. I see it. I feel it. Mathmatically it has to and WILL happen. No doubt. No holding back. Thanks Kelli, Steve and Smooth (for getting Kelli to run it so I could run it with her : D). I think after SGM I am on to the ULTRA WORLD. Wasatch 100 here I come!! :D.