Believe to Achieve

8 easy

4.2 easy day before race

2.1 with Raven 20 flat.  Brief poop stop 48 secs 

2.1 with Ranger 19:03.  Brief poop stop 43 secs.  Stopped watch for them. 

I've got a rumbly in my tumbly shirt Brooke.  Amber guessed it.  

1 mile warm up.

Freedom Run 10k

Too fast the first mile from two years ago and tanked the finish.  Seemed more humid and crowded then two years ago.  No aches or pains just out of breath whole time.  Stenchy air.  

7:10

6:56

7:11

7:27

7:33

7:44

and last 0.2 at 7:33

44:40.    First in age, third over 40.  HUMID  felt achy when I awoke like getting sick.  that passed but didn't fuel at all before.  oops.  just some sips of water with lime   no umph at all.  mostly felt my breathing was off.  avg pace 7:12 with course at 6.2 (but my coros likes to shorten things and got 6.09 so 7:20 avg).  HR avg 167.

13 easy with Jessica.  JRP   12.4 with jess.  got there early did 0.66 jog before. avg pace with jessica 8:42.  HOT! out and back to hot springs bathroom from thanksgiving parking lot bathroom.    avg hr 153

21 impromptu TM miles.  7:45 avg pace.    6 next to kim.  She had been there for 40 min when I got there and was starting a 3/2/1 sw.  Since I just did the 10k friday I wasn't up for sw so long run won out.

pacing des news marathon 3:30 so had thought before drifting off to sleep last night that  I needed to do a long run this week.  Troy and I are camping thursday through sunday at wasatch oak hollow site 14.  So today seemed the best plus I work next two days and 3-830 pm today (epic).  Des news is 2 weeks from thursday on pioneer day.   I ran it two years ago- my debut marathon after four years off (oct 2019 sg) of marathons.  Surgery in 2022 on pelvis.   so best to get long run more than 2 weeks away in.  not just two weeks.  Boston was 6 weeks and 5 days from utah valley marathon  I ran and ironically , utah valley is 6 weeks and 5 days from des news.  

first 10 K in 48:56 (7:53 avg) started at 8:34 pace and slowly moved up every half mile or so with last 0.15 miles at 6:27 pace.

then tried another tm but too stiff (0.8 miles) in about 6.4 min.  8 avg  being generous with how long it takes to get up to pace.   switched back tms, just too stiff! and now at 7 miles.

ran 10 k (6.2 miles) in 47:49.  Kept paces 7.7 mph to 8 pace and back to 7.7.  avg =7:42.  Last 0.15 miles 6:27 pace. 

ran a third 10 k in 47:52.  avg pace 7:43. Started at 7.5 mph (8:00 pace for a mile down 0.1 every mile to 7:30 but ended at the 6.2 miles. Last 0.15ish at 6:27 pace.  

so had 1.6 miles to go until 21 miles.  started at 7.7 mph and crept up in pace every 0.3-0.5 miles ending at 7:03 pace for a little then 6:27 for last 0.1 miles.  avg pace here 7:38  :D.   12:16 on the time.

took pics of all the 10 k times.  stops very brief.  stopped for potty at 6.2 about 3.5 min.  switched tms did 0.8 miles. switched back.  probs 2 min wondering :D if i could start again.  then after 6.2 miles  stopped for  2.5 min went to restroom to get water on my head, filled water bottle.  then stopped for one min before the last 1.6 miles.  Took two salt tabs before leaving house.  One gel -cinnamon apple  after first 10 kforget brand at moment and watermelon sweet and sour glucose and electrolyets half package at 11 miles and second half of package I took one every 0.3-0.7 miles starting just before miles 16.  

iced in af river at mouth of canyon while talking to coleen :D on cell

8 with kim timp caves

camping 8 miles at wasatch

8 camping at wasatch

Pacing 3:30 marathon.

Des News.  Goal 3:29:xx