Believe to Achieve

2.67 up and back down at mouth of provo canyon.  This whole run is impromtu.  I honestly just woke at 5am and said...its forth of july and its saturday.  hmmm....I should be running with friends so I group texted what the run was and met up there.  I was late for six add on with Jane and Angie but early for Kim and Staci and Jen who were running less.  So I warmed up running up the provo canyon trail.  Ap 8:33 for those miles then ran up five miles with Kim and Staci and Angie and Jen and some with Jane.  Ran further by myself to water fountain thinking it was only 0.2 miles away while the others turned around.  Well it ended up being 0.75 miles away (so 1.5 miles behind them on the way back).  I was then running solo the remaining miles back to car.  I picked it up a little then I just cooled it.  One mile 7:14 the rest 7:30s.  AP for 11.5 = 7:52.

easy miles on the Provo River Trail out and back by BYU (old food 4 less parking area by trail).  AP 8:45. It was 10am.

heart rate zone pace. wow i have to run real slow to keep my heart rate below 140.  According to one site it should be below 130!!!  hmmmm but I like to think i am younger than i am.  Going for Aerobic base building running.  I hope I can last.  

2 mile slow warmup. 8:49-8:57 pace, 1%. . 2 x 3 miles at half marathon pace--7:18, 7:13, 7:08  .. 3 min rest/jog, 7:08,7;03, 7:03.  At 0.5 %.  Cooldown at 8:49-8:57pace, 1%. 

1 mile warmup real easy.  9:31.  4 miles at steady state (20-30 seconds slower than marathon pace). I  am guessing for St george with proper training that my mp is a 3:15 (7:26per mile).  Steady state is comfortably hard. It was today because I had just run fast yesterday the six at half marathon pace (7;08ap).  Normally this would have been a rest day but I wasn't watching the schedule close enough so I opted to put the two in a row and be smarter next week.   My mile paces  for the steady state were 7:46, 7:41, 7:36 and 7:34.    1 mile cooldown in 8:20.   

easy 12 8:43 ap. Delightful 

2 miles to track.   3 d1 mile at 10 sec faster than half marathon pace.   6:43, 6:48, 6:49 then 2 x 800 at goal marathon pace as yassos.  So 3:15, 3:14.   Two mile cool down home. 

4 easy. Two to gym. Weights. Two back home 

7 easy.  1 with Brooke at 0940. Six easy alone. With 6 strides for 20-30 seconds near end.  3 min in between.  Ap 8:15.

5 easy after work in the extreme wind. Woosers!! 828 ap. 

9 miles with 4 at marathon pace from miles 9-12.  Holy wind!!  Left at 820 am and still windy from last night at 8 pm.  Fast miles were 7:06,7:10,723,7:17.  Ap for 13 was 8:04

five easy at pgjhs track after dropping brooke off at soccer practice.  it is always easier to run faster on a track.  8:39, 7:47, 7:35, 7:25, 7:21.   :D   Then 45 minutes later I ran 3.1 miles with Amber--- warm up 0.6 miles then 10 x 1 min on/offs then cool down to 3.1 miles (like only 0.25 miles.  28:04 for the 5k total time to do work out.  Go Amber!!

two miles with amber.  easy.

Bed at 1130 pm.  up at 235 am.  Drove to Salt Lake Eccles stadium.  Rode bus to start of course at 345am.  Arrived at top at 445am.  Race started at 530am.  Small crowd.  Less than 500 runners I think. This race is bigger for the 10K classic.  Kept pace above 8s the entire race as pacer. Downhill miles a little closer to 8 pace at times but all others 8:15-8:24.  One mile at 7:47 to catch back up to my pace partner after a 4.5 minute potty stop waiting for two guys to come out of the bathroom.  This was just before the hill climb at mile 5.5 that lasts 3 miles.  Didn't catch my partner until 12.5 miles.  I didn't want to overdo it but only steadily gain on him.  Held the sign the rest of the way except for one other mile.  And three before the potty break.  We had a great group  from 12 to 18 then those guys burned out.  AP was supposed to be 8:34.  Ended up with 8:28 with 0.2 long course.  As pacer I don't like to slow too far down at end especially when  I could tell from my garmin that the course was long.  Each mile hit early.  So we ended up 1:04 seconds below pace (26.4 miles however).  Since it was long I was glad I didn't slow more thinking the course was on or I would have gone over time.  Work the next three days 12 hour shifts.  Ouch.  

5 miles easy after dropping brooke off at soccer.  out and back on Locust ave.  nice cooler day.  marathon fatigue at mile 4.5.  muscle, especially quads and sides of glutes majorly sore all weekend.  

2 mile warm up 1 % incline 8:57, 8:49 pace.  10 x 800s at 12 k pace with ONLY 1 minute rest in between at 6mph (10pace).  So I did  5 x 800s at 6:53, and 5x 800s at 6:49 pace.  0.1 mile cooldown. Had a feeling I should go home right then so hopped off before finishing the mile.  My daughter Amber was coming out the front door asking where to find my garmin so she could run two miles.  Good timing :D No pun intended!!    Okay legs fatigued and out of it for this but heart raring to go.  Hung over from Marathon on Friday.

Ahhh so nice to do Spin with friends at Vasa gym--- Kim, Jane and Jenny.  Good sweat and nice for my legs.  Afterward all soreness and weird leg cramps gone from yesterdays speed work.  

worked all day.  was supposed to get day off but too busy at work.  Plan to go camping with family right after work so no time for a run.  left for camping at 715 pm.  no room at any campground or hotel in heber, midway or park city (except the much dolares ones). Drove back around on I80 to salt lake and slept at Little America. Arrived there at 1130pm!!