Believe to Achieve

Worked last two days.  That's five shifts in six days. Jogged 8 miles. Piriformis waxing and waning.  9:13 avg. one brief stop discovery park. 

Very surprised. 
bed 1235 am. 
awake 545 am. Playing cards with Brooke David amber and Alec. And Troy. 
turned up by Lavell Edwards stadium road just north of as all blocked off. Back roads to Kiwanis.  Parked by new church by it. On hill arrived 6:47 am.  Potty. Lost amber until finish. Jogged 3-4 min.  Started 15 seconds behind clock. 
7:23/7:01/7:06/7:15/7:23/7:33.  7:34 pace last .09 uphill   Got 6.09 miles for course  no cutting of anything added meandering side to side to go around 5 kers  so of course on 7:09 pace per race result   Per coros pace 7:18   Both surprising   Last 10 k Memorial Day 7:37 avg   Today 44:22 (May  47:18)  felt strong  didn't have watch on pace mode to go by feel   Just mile laps and overall time which I didn't look at until I got to last mile 36:17 so I knew I was going to be under 45 min  Pribs slowed knowing this   Didn't feel too tired at end   Amber ran 55:59 with a cold and nothing over 4 miles   Not to mention severe  lack of sleep 

ran from s and j auto into pg down town up past central elementary then north then up 1100 a few minutes then left (north) then down to canyon road then up canyon road to the bathrooms.  water break /potty almost two minutes.  Then down hill to manila pond, added on around there to make sure 8 miles at finish.  then to home my usual route.  9:06 avg.  slowest mile was 1st at 1016.  Fastest was 8:20 down that hill.  Not pushing anything.  relaxed. felt good.  

.17 miles on bad tm.  6.03 miles in 50:58.   8:26 avg.   6.5 mph increase every half mile by 0.1.  Some pick ups x 30 seconds at 6:40-6:48   X 5 or six.  30 seconds at 7.3-7.4 in between.  Stretch. Water.   Then a mile in 6:47 Bc was feeling good. Then a mile in 7:54 to cool down. Upper body and abs after.  

8 started at ch9urch mouth of canyon.  watermelon for the girls 18 miler while I did my own thing as i am running hobbler tmr.  went to golf course bathroom over aroung lone peak pond and down by tri city golf course and up through art dye park on out via hill then over to lone peak pond again and back same two mles as first.  9:10, 8:33, 8:50, 8:23, 8:58, 9:04, 9:08, 8:58.  8:54 avg.

Bed 1030pm. Up 230 am to no daughter at home after date.  So yah concerned.  Tried to fall back to sleep.  Left house 415 am.  Arrived 440 am.  Ran to bus.   Bus just left but 100 runners waiting. So we stood there until 535 am.  Up to top 6 am.  Chatted with Brooke and Brenda.   Cold up top.  Wore my long sleeve for two miles then wrapped it around my waist.  Felt good to brace my back.  Ran surprisingly well.  Though  I saw three woman in front of me last two miles.  One of them ( I did not think one of them was my age- 54)  was over 50.  51 to be exact.   I was slow at start not knowing what my plan was to race or not.  I was 15 seconds behind start.   On  the forth of July  freedom 10k my first  nearly all uphill mile was 7:23.  Here it was downhill and 7:34 (though could be loss of service)  At that point I decided to test myself and just pushed myself to be at a good 7-730 pace.  And the more I ran the better I felt at that pace and easier to do even with the roller coaster hills.  Pretty excited. 1:34:54. 
miles :7:34/7:24/7:14/7:15/7:06/7:19/7:19/7:13/7:08/7:27/7:19/7:37/7:14.pace for mile 13 which was 0.96 miles. (6:56).  The usual issue is hobble creek losing reception. Hobble creek have notorious for watches reading 12.9 miles.    I am gonna say it is on. Lol.  Avg 7:15!!!  (If short avg 7:19).  Both to me are great.  Not sure how I had it on me.  Took one gu before mile 6.  Alternated one or two sips of water with Gatorade the next station. Just two sips. And put water on my head.  Massage at finish.  Maglebys French toast too.  And a creamie!   Brooke did well. 1:48!  She'll get her sun 3 one day ! 
jogged to car.  Jogged to bus.  Jogged two minutes up top.  Adding on 0.9 miles

could not sleep sunday night so could not run before work.  

1 @ 8:34  2 @ 5 mph 12 incline   Held on to sides only briefly at times  not easy   1 down 6:40  (stop at 0.83 for hamstring zap) massage then held on for last part   Then had to jog a mile 8:27   A mile at 8:16  then 1/2 at 8:00.  1/2 at 7:47. Then last 1.2 miles  -2 percent 6:40-44 last 0.2 6:31.  Avg pace for the last 4 miles:  7:52.

wow energized this am at 520 met at kims drove to timp cave parking lot.  Ran from there to past Tibble until we got to five miles then ran to Kim's house, well I stopped at bottom of her hill walked then realized the otherswere adding a mile so jogged another 0.75 miles to get 17.  

8:48 

8:06

8:15

7:56

8:22 *mega hill!! by tibble dam

7:33 *ran up extra to add on nice and easy, parking lot

7:13

7:15

7:17

6:42

6:51

6:50

8:06 * slowed and the up hill out of canyon (canyon road)

7:23

7:05

7:21 (construction and getting hot)

7:34  slowiing on purpose past 16 mile mark toward kims stopped at 16.25

Avg for those 7:34.

cooldown after walking a little 8:53 avg pace up Kim's hill three times (0.75 miles)

Went to lone peak pond to the small river by it.  refreshing but not ice cold. 

recovery run my long run route, turned round at mile which was right before deerfield elem, right at the road crossing and back.  9:07 AVG. was only going to do 8 but wanted the miles and i felt good.  

campsite 13 at deer creek reservoir, great horned owl loop.  right by bathrooms and close to water.  ran one loop around site because had to tell troy something so went to 4.16 miles turning at wallsburg road.  was at 2.16 miles there. so two miles in turn around.  only stop was to tell troy something and to cross the highway.  wow they fly in that canyon! the 18 wheelers are the scariest as they have a draft after they fly by.  luckily it is only for 1.5 miles one way, but catch it uphill on way back is not as fun.   lots of cars!  wallsburg quiet. Left at 815 am   avg pace 8:40.  mile splits:  10:16 that campsite loop and then back up and out, 8:28, 8:39, 8:30, 8:00,7:53, 8:50, and 8: 34.  9:22 for last .07.   Brooke and David joined us at 1030 am.  Met up with Alec and Amber for boating at 1 pm.  Troy and I paddle boarded. Hung out three and half hours while they did that.  back to camp. Grannies and dinner with grandma and grandpa- potato bar.  

still camping. went back to go to church with david and brooke to zoe's farewell.  1030 am.  had eggs bacon and hashbrowns for breakfast first.  came back relaxed and I played corn hull with david.  he won best out of three twice against me.  Got closer second round.  Was fun.  Then cards taco cat goat cheese pizza. Then a dip in the water with skipping of rocks. It was fun. Then alec and amber showed up.  They played more games while troy and I made spaghetti dinner, bread sticks, salad.  later s'mores by the camp fire and a game of Smurf.  David got "quitting your job.  Amber eating ice cream.  Alex peeing your pants. Me-skinny dipping.  Pretty funny game.  tried to watch batman returns but remote is missing. slept like a rock!!  

same route as saturday only didn't do the loop first. started from the bathroom.  Stopped watch to pet puppies and to use outdoor bathroom on route( ground) and to cross the busy streets.  3.5 minutes total.  Saturday 2:50 for talking to troy, crossing street which took a while.  surprisingly faster today (though opening mile saturday was more uphill as  I did the entire loop first then back up).  mile paces: 9:41, 8:12, 8:33, 8:35,7:47,7:40,8:29, and 8:10.  Felt good.   Avg pace 8:24!!! 

Elevate with 8!  (Miles theme). 1 mile 8:33.  Hazy warm morning.  100 degrees today. Low in 70s. Very warm at gym.  Next to Kim for warmup.  And two up 4 percent incline. 7:30 pace.  Some pull in hamstring so hold on to front to work on form at times.  Got into a pattern hold for 0.05 each hand.  0.15 no hold. Lol.  Sometimes I'd go longer without holding.  This was hard to go from east warm up to 4 percent and fast.  Took a bit for heart rate to adjust and hamstring. But it no longer pulled during your doing that. 5 down 9.0 mph. 6:39 pace.  First four straight through (switched tm to smoother one that didn't   clop.  I felt dehydrated and didn't want ti push through that and so I got to four went to bathroom got a drink and someone was on the tm i was on. Phone right there. So gently told him I was on there.  And got started.  Ran last mile on 6:35 total avg. started 6:39 but takes tm a bit to get up to speed so last 1/4 mile 9.3--10 mph.    Weird only saved 4 seconds but it's probably bc of the slow up to pace from stand still tm. Got to half mile at 3:25.  6:50 pace. So really made up 16 seconds picking it up.  Feeling strong on that mile. Water helped.  Weights arms and ab machine. 

Busy shift.  Brenda with me.  3 babies.   All girls. Darling 

Oddly good run.  Kept with my 8s though. Was thinking of tapering. Nah.  Did a rectangle course from my house.  To train tracks pass new Maceys down to Olive Garden. Cross to mod pizza. Back up past hobby lobby.  Turn to take 1800 back.  Turn again temple road then right by church throgh that new neighborhood straight across to 600 west back to Manila and right then left to not yet built development.  End before Brooke c house.  Ate breakfast there.  Crepes.   Fun family. 8:23 avg.  first mile surprised 9:08.  Felt slow.  So just kept the effort and got faster. 8:34.  8:16, 8:11, 8:38 (hill). 8:13,8:14 and 7:48.   Felt strong.  Warm out and it diving bug me.  Muggy !  I wrote this while on elliptical for pt appt. 

Work.   Beds 10 and 11.  Girls. 

820 am heat sim.  Didn't bother me.  80 degrees.  Ended up on parade route for steel days.  9:43//8:58/8:56/8:29/9:07/8:39/8:45/8:39.  8:54 avg. ran into nickie Hyde on parade route.  

church then bbq up af canyon with grandpa and grandma.  Then picked up packed.  106 degrees in car on freeway.  100 at eccles 6 pm.  gonna be a hot one.  Having some diarhea.  ate hot dog, potato salad, watermelon, pineapple, plain chips, hummus and pita, cookies.  ate part of a almond coconut go2 bar before bed.  pretty hot in house.  slept mayne 5 hours?  fireworks and heat keeping me up.  laid in bed at 815pm.  last saw clock a little past 10.  Alarm off at 3 am.  Bus at 4 am.  Cold on bus.  hot outside.  er bathroom at stadium. waited on bus for half hour.  bus took wrong turn for two miles.  but runners that ran it a lot redirected him.

This race was added on for a boston qualifier.  I just had my daughters wedding and working full time and not much time to squeeze in long runs but got in an 18 miler one monday, then 20 following monday then 10 days later on a friday a 21 miler which didn't go too well after three shifts in a row and forgetting to drink.  Also my piriformis acted up for like 10 days.  After that long run I did freedom 10 k and did well oddly.  Then did four days later Hobbler half, also doing well.   I did a pretty decent 17 miler up and down af canyon from the caves up to tibble back to kims house on July 13, 11 days before race.  The 21 mile last three mile death march was on June 30 so 24 days before race.  I didn't taper and ran 8 miles all the week before race and week before that when I wasn't workinig.  This race in my mind was just training run.  The impending heat wave made it feel more like survival of the fittest.  Got up at 3 am. slept 5 hours.  to bus at 4 am.  last bus and we waited a while then driver took wrong turn so got to top with 15 min to spare before start.  Wore my kangaroo pack with three gus in it and 6 chewable salt tabs.   Drank a water and a gatorade at every aide station, think missed water at one.  Took gu at mile 7/14/21.   Sweaty at start in butt crack area.  And chest.  some cool spots in the air temp as we decended but mostly muggy.   got cooler near mile 11-15.  Muggy again out of canyon.  Brief panic attack at the turn out of canyou.  Felt like 10 more miles was a lot of work for how i was feeeling aerobically.  Just slowed down to keep heart rate happy.  Accidentally hit lap button at 0.18 miles in to see pace in the dark so all my miles are off until I hit lap again at mile22 and then I was directed off course at milee 25.5 and redirected back on with lots of panic self talk and aloud to spectators of parade.  felt hopeless in that last mile and felt as though I was crawling. Most likely pace was 9 but took 10 for stopping and asking where to go. So lost a minute there.  

0.31 7:31

1.31  6:54

2.31 6:54

3.31  6:59

4.31 7:28

5.31  7:45

6.31  8:14

7.31  8:48

8.31  9:09

9.31  7:44

10.31  7:37

11.31  7:42

12.31  7:41

13.31  7:34

14.31  7:46

15.31   7:41

16.31   7:59

17.31  8:19

18.31  8:19

19.31  8:02

20.31  8:26

21.31  9:10

22 (HIT LAP)  0.82 MILES  8:41  pace

23  9:18

24  9:21

25  9:23

26   10:12 (off course, stopping asking, panicking)

I had done this course in 2015 as a 3:45 pacer and we went this way and the cones were there for later diverting the course but I didn't realize that was for later not for those that met the time standard to be on parade route.   We were on parade route for 1.5 miles!!   So many spectators watching our final mile what a sight!

0.28  9:41 pace.  Man the last 10 k was just hard for me.  But better than the 21 training run!!

3:36:44.  Qualified by over 28 min.  

Nice and easy.  Some residual quad soreness. Glutes good.  Did temple loop on ti Murdock and back. 9:15 avg.  first mile 9:57.   Last mile 9:08. Ish. 

Tm next to Kim. Then Jane too.  Goal 8.  Them speed. Tmr. Me.  1 at 8:27.   2.5 at about 8:34. avg. 1.5 at 8:20 avg.  3 at 7:57 avg.   last mile 735-40.  Slight pull inside sit bones /hamstrings   Otherwise no issues except deep left hip pain briefly for one min in first mile.