Believe to Achieve

3 with amber (my 11 year old daughter)...we did 1 mile then started with 10 x 30-45 sec pickups with 30 second jog. ap 8:26. Our jogs were very slow. Real jog pace. Amber learning about running. Doing awesome! i was a coach potato at her age Then did the same hiit of josses. week three. Timed workout...21:19. Getting better on time. The burpees then the push ups are what kill me off....the walking lunges take a while but dont hurt. I hope i can stay focused. I am losing my need to achieve running goals feeling. Creak goes the body! Just gotta stay with it. In this hiit there are 3 x 400 m sprints. all were at 6:00 pace or faster.

easy pace after hiit kicking my glutes yesterday.  8:34 pace.  

an invite to run with Jessica and Taunya changed my running plans of just lying in bed and wondering if I would get out for a run.  Met them at 6:45am and ran a very warm 14 miles.  First a 3 mile loop while Taunya got her daughter off to practice for the Stadium of Fire show all day.  Felt very tight the whole run and not into it at all.  The butt pain is still acting up.  Piriformis syndrome...entrapment of the nerve in my butt muscle.  AP 8:23....felt much slower for the effort.  Iced in stream by Manila Pond.  Brrrr.  But needed.

Happy Forth.  Yay me..worked all day in level 2 nursery.  It was a nice shift. Two little baby boys.  Sweet and tender : D.   NO run cause I met family up at the PG jr high at 715 pm and I got home at 645.  We hung out there til fireworks went off just before 10 pm....probably should have gone running instead of eating Pizza Hut pizza which I do not really like...makes me feel bloated.  But since I was invited by Jane to meet her and Melanie and Angie and Jen at mouth of Canyon at 6am  I vetoed that temptation.  NO RUN   : (   

Another long run...unplanned.  (wow I went from 14 miles last week to 49.45 miles this week!! ha ha) No alarm set.  I told myself if I slept passed six without looking at clock then I would not be running with the girls at af canyon.  I woke at 545am.  Thought NO WAY.  As I creaked getting out of bed to contemplate.  At 555am I decided to just go so I got dressed and drove up to mouth of canyon hoping they still hadn't left. They hadn't.  :D.  We left at 612am up the canyon with a nice headwind for the first three miles that turned to a head wind when we came back to the same three miles over an hour later.  HUH????  Near death experience got me a  6:27 13th mile and 6:20 14th mile.  Almost saw JulieE and Jane get driven over just after our 13th mile passed Timp caves coming down around that blind corner.  Got my adrenaline up.  My right achilles and my left butt pain was like Really why am I doing this but then the magic of AF canyon lights my soul and I feel great after two miles as the endorphins kick in and  I can RUN through the butt pain, achilles pain completely gone after first two mile.  I am going to write down mile paces (nothing pushed on the way up til the last two) so I can compare them every week.  I am also going to right in parenthesis my pace from June 7 albeit then I didn't run a 14 miler before this run but it is time I get it in gear with the mileage.  I have been very lazy in the mornings before work and not even running!! That is three days one of my weeks and two days my second week of my two week schedule (I work every other Sunday but I don't run on Sunday so that saves me a regular day off that I can run).  Here are the two days splits for this run, 7:33 ap today  in 1:53:26 (7:43 ap 1:56:19 on June 7) same amt of stops briefly at miles 2.5 (timp caves water fountain), 5 (fork with water bottles), 7.5 (reservoir water fountain by potty), 10 (fork again on way back down), 12.5 (timp caves) and finish of course:  

1-  8:46  (9:09)

2-   9:02 (9:06)

3- 8:46   (8:57)

4-   8:53  (9:00)

5-  8:02  (8:09)

6-  7:43  (8:22)

7-  7:51  (8:05)

8- 7:47 (this mile starts on the steepest grade just before the reservoir, so half up and half down, heart attact on a plate...with this mile started I was at 10 pace for 0.2 miles of it, you can barely move)  (7:53)

9-  6:48  (7:09)

10-  6:50  (6:59)

11-  6:52  (7:00)

12-  6:34  (6:41)

13-  6:27  (6:34)

14- 6:21  (6:27)

15- 6:37   (6:40)   Butt pain bad the entire downhill so limited me on turn over and had to play it safe.  Can't wait to get rid of this pain and I will be on FIRE. :D 

saucony fives on the TM at Gold's next to the fastest CHICKA I know-- Jane Durfey (1:18:55 at AF half just two weeks ago she ran under the third place name listed on results).  Followed her plan which was 10-12 x 400s with equal distance recovery.  She ran hers at 10.5 with recovery at 8mph.  I would stay with her by doing less recovery and start my repeats at the same time as her so we could finish pretty close together and feel the energy of the intervals as if we were next to one another on the track.  She had already run a 1.5 miles.  I was there at 645am.   Moving slow but ready for my FIRST TM WORKOUT in 70 days (Gold's gym has record of my last visit, I asked them...I knew it had been a while).  Before that it also had been a few weeks.  Just been running outside and kind of tired of TM so this workout warming up was a shocker to the system....started out at 7.1 mph (8:27 ) and got to 8mph briefly by 2.1 miles before starting.  First I got off and got a drink at the fountain.  Hadn't had much hydration since yesterday was fast Sunday and I always feel like eating more rather that hydrating after a fast---just a habit I guess.  Need to realize that I mainly needed fluids after a fast.  My plan was all at 10mph to 10.2.  Ran first four at 10.0 (6:00), then next three at 10.1 (5:56) and then 10.2 x 1 (5:52) then last two I started at 10.2 and moved it up to 10.4 incremently about each 0.05 miles (5:52-5:45).  We were going to stop at 10 and we did just stop...But Jane said...I am going to do another..so Of Course I joined her.  Ran 1.35 mile cool down at 7.5-8mph.  If only this butt pain were gone.  It is like PF of the Butt now.  Some inflammatory condition that is now in a different locale.    I dropped Brooke and her friend Brooke off at BYU Soccer Camp at Taylor Hall of Helaman Halls this morning at 8:45am.  They are going to have SOOOOO much fun!!  then Amber and I headed for Kneaders after I bought Amber an ice cream scoop at BYU creamery right next to the dorms.  I need a nap....Courtney just back from Piano that I drove her to.  It is so hot out.  And it was sweltering in the gym. The cup holder was two inches high of MY SWEAT!! NO KIDDING!!!  I splash sweat!!  Three pounds down in sweat (before and after weigh in).  Wow!!

5 easy @ 8:31 ap followed by 3 @ 910 ap with aber all miles in the blazing sun.. if life throws u lemons???? make lemonade another curve ball fpr the crossleys. keep the faith. onward.

zero running miles but at least 15 miles walking for 13 hour shift. I was so dead asi walked in the door from work to home and paased out on my bed and startled awake by Troy that i had no idea where I was for a minute. mega fatigue. must lay off all sugar...but it is sooo hard. i have some friends who can do wel at tbis a d i last a measly two days. gonna keep trying. never did stop on this shift sp it is like a ultramarathon...

10 easy in the sweltering humid heat. 8:13 ap at 9am. no stops. np fuel. just this way and that around my neighborhood.

slow hot and humid miles at 740am. Ran up to the canal.  A biker passed me on the incline and cheered me on...then I passed him on the steep incline and stayed ahead of him.  He cheered me on again.  It was fun.  Obviously that mile is very steep if I am passing a biker!!  Plan was originally 15 miles but I just needed more miles this week so ran until 8.5 miles out and then back home.  Butt pain really making it hard to endure for 17 miles with good form. AP 8:06.  Stopped once at mile 9, then 13 miles for water then out of the blue for 30 seconds at mile 14.5 cause I was needing to stretch my butt and was at a low point.  I then stopped at 15.3 (the bathroom and water stop) and stretched my butt a bit longer and harder.  Ran easy down the steep hill towards home.  

4.6 before work 5am. then 2 miles with amber at 9pm..first mile 9:23, second mile 7:08. amber wprking on her speed. it is so fun to have her as a running partner. ap 8:15 flr the two. went swimming briefly in manila pond with amber off to bed. work again in am.

After a very big work weekend I passed out in my bed at about 730 pm last night and awoke at midnight. huh? fell back to sleep til 430 then drifted in and out til 530 am until time to meet with Jane and Kim. We met at Manila pond and ran up to the canal and ran to 800 north in Orem (9.3 miles). Pace was brisk. I am counting all miles under 7:30 pace as fast. First mile up hill to canal was 7:43...huh??? where is my lovely nine minute mile opening mile? not with my speed buddoes and I was determined to be brave and hang right behond them running a few woth them.....about four or five...the rest 10 to thirty seconds behind at water stops. It was hot and humid. My butt felt better ru ning faster but still a problem. Average pace 7:15!!!!! We iced in stream by pond . I ran 17 last Friday so this is sprt of back to back. glad I toom it easy then!

hot miles at 9am starting at pg rec and heading down locust then uphill for nearly a mile then another hill and then back down battlecreek :-) repeat x 1. 4.25 per lap. dripping sweat! easy pace 8:26 no pushing. rec from yesterdays 18 @ 7:15 pace.

three 11 year olds and myself after their soccer practice at 9 pm. Fun times keeping them focused and believing (except my daughter). 9:20 pace. Amber was over a minute ahead. I loved cheering these girls on. Inspiring! they finished off with a dip in the reservoir!

10 medium paced miles (7:34 ap) at 540 am from pond to canal four out and back then ran with the larger later group for one mile quite up and then by myself quite down back to pond. Courtney to take driving test (she passed) and brooke won her first of three regulation tournament games (soccer). 4-0.

nada. just me and the cute babies in the nursery for 12.5 hours. Love my job!

stomach issues last few mornings...cramping and u know what...so it hurt during race too especially if i tried to pick it up. when the heat and the downhill ended i just hung on to mile 10...my mind wasnt in the race. Feeling bad as a bandit and then learned after race a friend of kim's had two free entrances he meant to give away...he told her at the finish after she told him about me. I honestly wanted to just roll over in bed...every morning i have been getting up at 445 to 530 am. yup all last week and the 18 miler monday fast and 10 miler de ently fast thursday i was thinking i was a little too taxed to be at top form to give my all. However miles six and seven were 6:04 and6:05. The cramps were worse picking it up that all i could think about was stopping. ap for 10.21 (miles 9-10 i tanked to 7 min miles) was 6:28. i was on for a 1:25....but honestly i did not have three 6:30s left in me to do even if i hadnt have needed a potty stop so I am glad I stopped and gave myself a break. Old ladies need more recovery time and i dont need an injiry since i am feeling really good latley. Brookes team won utah glory u14 soc er tournament Five wins. one goal scored on them :-). Amber scored the Golden goal in overtime soccer 3 v 3 tournament in the championship game. go peaks soccer!

1.86 miles....emergency potty break. not cool. then back out 30 min later. not sure why all these gi issues lately. just over four more. six ap of 8:39. sore and achy from race. hiked timp caves. 3 miles with family.

100 degrees at 6pm. 8 miles very slow to survive. 8:30 pace. felt like a near death experience. 70 degrees will be heavenly this september.

no miles.  worked.  long shift.  

8 tired miles.  no energy.  hot outside.  left late.   I can't remember pace.  probably slow.  oh now I remember...8:39 I believe.  Can't believe I haven't updated my blog.  

Boy oh Boy a lonely 20 miler.  Need some motivation.   Just had to put one foot in front of the other.  Just feeling old in running years.  Wondering if running is what I want to do these days?  Maybe try something new physically after st george.  I think I would feel better about running if my right achilles wasn't flaring along with the same nagging butt pain.  Everything else GREAT!!! Because I am older and wiser I just don't go fast enough to bug either problem much at all which is making me slower overall.  Ran AF half in reverse after running to finish line and then TIMP half in reverse from AF half mile 9.5. Ran that to mile 7.5....so golf course almost to mouth of canyon.  Two gus.  Need to get rid of them.  Strawberry banana. Want to delve into something more natural.  Stopped only twice for three minutes each to survive the length of this solo run.  AP 8:06.  

long and busy nursery shift.  just didn't want to run.  wanted to rest.  Troy had a cheeseburger waiting for me too.  Was good at first then I wanted to gag.  Wish I had run instead.  It was my second cheeseburger of the day.  He was so nice to think of me but darn it I had already treated myself at the American Fork Hospital snack bar. The best cheeseburgers.  : D.  

Off to Lava Hot Springs with my family two hours after church.  Nice drive there.  Short I thought.  Probably cause I was chatting with April : D.  Set up camp at Mary's Place.  Riverside campground going down hill. The bathrooms were not so pleasant and the sights were all dirt.  Mary's place had grassy sites and nice shade.  Fun times!!  Tenting is so much fun with my family.

hmmm....same AP in the opposite direction (albeit downhill however, other route more rolling flat) to turn around at 45 minutes.  5.36 miles.  With addition of going through town it only added 0.06 miles.  Total miles 10.78 miles.  AP 8:11.  AP there just under 8:24 and on way back (uphill more), 7:58.    So I was right in a sense (see tomorrow's entry).  Neither of these runs were pushed.  Both felt VERY easy.  That is good.  

Just my stop watch out in the middle of nowhere (nowhere= not knowing my surroundings or where I am going, just running).  Ran opposite (turned right) direction than yesterday's lava hot springs run.  And nice...a  less busy street I came upon on my left  after 0.3 miles.  Ran until 45 minutes on my watch which happened to be a  country dirt road that I was able to course tool until and get exact mileage.  5.35 miles :D   I ran 45 minutes to make sure I got in 10 miles...so I guess this way I got in 10.7.  About to course tool yesterday's run...I am basically logging these miles backwards.  I am under the belief that I ran less yesterday...as I was on a very busy highway for 1.5 miles on way out and therefore on way back and ran into town which included a steep incline out of town after a gentle downhill into it.  Let me go see if my instincts are right.  : D   Oh yah  AP to halfway=  8:24.  AP on way back 7:49. Total AP 8:07.  

saucony fives.   TM three weeks later...Gold's.  I am certainly not taking advantage of my gym pass.  Once a month or less.  Not good.  Just love running outside but SW once in a while on TM is refreshing...jump starting my speed.  Plan today 6 x 800.  Slept in....last two days at campground I awoke at 645am. Today I took my time.  Woke at 6:45 but just relaxed in bed and fell briefly back to sleep.  Got to be too late that I had to wait until 1145am to leave my house.  Had some things to do for the girls.  Warmed up 2.5 miles...8:00 pace first mile, 7:41 second mile and 7:30 for 1/2 mile.  1 %.  Then went right into 800s.  Stretched before run began.  After first 0.1 miles of 800 run at 1% incline I would change it to 0 percent.  Just wanted it to feel easier into the repeat.  Last three I ran until 0.15 into repeat at 1% incline.  No big deal.  Just writing that out for myself, not the reader.  Anyway...I kept it nice and controlled.  Just didn't want to fatigue and my goal worked.  I will ease into the repeats..next time I run 7 (three weeks from now) then 8 (six weeks from now) and my goal is to average 3:00 yassos for 8 repeats (3:00marathon) Today with easing into it I averaged 3:03.  2x 6:10, 2 x 6:07, 6:03 and 5:58 (increased pace to 5:52- 5:56  for last 0.2 from 6:00 pace).  Only had one minute break where I b-lined it to the potty to pee...got back just as mill shut off for pause mode (only pauses for 60 seconds). Grrrr....data gone.  Had run 6.1 miles in 43 minutes including warmup.  When back on TM,  I ran 0.05 miles then started last repeat.  Then ran cool down to 8 miles total (1.35 miles) at 7:30 to 8 pace and last 0.35 miles 5:52 to 6:48 pace just cause I felt good.  : D.  Stretched for 10 minutes after ward.  That work out was very doable.  Oh yah I ran 0.25 miles in between each 800 at 8:00 pace and 1 percent incline.   7:04 avg pace for 8 miles.  

three after work...one to discovery and two with the 11 year olds. fun times! ap with the girls 9:41.