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. 8:21 avg.  Nice and easy. 

camping 8.21 miles at wasatch.  9:14 avg. 140 hr. Nice and easy beautiful loop into and back out of town. Camping wasatch state park.  Pibe creek campground. Site 56.  With Troy and pups.  Walked later in town with pups and Troy and got slushies. 7/11. Free.  and a new hat for Troy. USA. 

10 miles camping at wasatch.  8 am.  Avg hr 148. 88 seconds of stops for potty. No stops yesterday. Same route as day before but added memorial hill mile.     Totally chilling and did that in 9:07.  Avg pace 9:00 on the dot. 1:29.59   !  Felt patched at end.  Hotter than day before by 10 degrees.  

3 warm up.  started at 8:41 increased by 0.1 mph every 0.4 miles then pick ups last 0.4 miles to 8.7/8.9/9.1 for 0.1 miles.  stretch and water.  start sw.

3/2/1 miles with 1/2 mile in between.  

3 miles in 20:59 ( slow to get to pace) did 7:03, 6:58 and 6:53 with last 0.2 miles at 6:22 pace.

1/2 mile at 8 pace

2 miles in 13:40.   6:49 and 6:44 pace with last  two minutes 6:39 and 6:18 pace

1/2 mile at 8 pace

1 mile in 6:45   started at 6:39 for two min, 6:35 for three min, 6:27 for 1 min and 6:07 for one min.

10 miles

upper light weight work out and abs 

13.1 = 1:56:06

easy easy keeping heart rate in 140s.  avg 144.   8:52 pace.  one cinn. apple gel.  3 min 10 seconds total of stops.

out and back on murdock from one mile north (pizza factory road) parking lot/potty.  up provo canyon and back.

9 easy on jrp, 8:43 avg with jessica s.  nice cloud cover, muggy.  but not too warm.  out and back from lone peak pond to cold water 1100 north bathhouse.

avg hr 148.  lardy legs a litte bc of working last two days 14 hours wednesday, 13 yesterday.

10 easy in draper with jessica and soren.   draper middle school and onto trail and part of parade route.  8:45 avg pace.  146 avg heart rate.

6.2 very easy, but last mile 3 x 0.1 pick ups to 7:20 pace cause i felt very stale before that running slow in humidity.  

4 miles with Amber 9:42 avg,   HR avg 134

2.2 miles after sending her off to her apt and then meeting at apartment for rent.  9:07 first mile 9:55 but then did those pick ups.    three days.

des new 3:30 pacer  I am ready :D

3 shake out easy easy.  one day left.

Pacing 3:30 marathon.  epic fail   HEART RATE above 165 for 2 hours and 52 min by mile 16 i was done and walked 24 times the last 10.26 miles.  

Des News.   

3:41:10   last mile 10:51.  

three gels may have been issue?? but idk when i take them my hr soars

splits:

7:18

7:15

7:10

7:18

7:44

8:20

8:33

9:14

7:29

7:42

7:36

7:38

7:38

7:41

7:43

8:09

8:26

9:06

8:58

9:34

10:57

10:00

9:03

8:26

8:47

10:51

0.26 @ 9:34  walked before finish  yup  

walked with laura.  sore sore sore  20:20 avg up a steep hill so down was atrocious.

work legs ridiculously sore!  more than any of last 7 marathons.

7/24/23  3:36:43

then broke pelvic bone so no sgm

4/15/24 boston  on a torn hamstring 4:03:xx

9/7/24 nebo 3:37  qualifier for boston (3:40 pacer started 2 min behind clock)

4/21/25 Boston 3:40:31     injured all week so bad mentally left hip flexor to ankle

6/7/25  3:33:57    training between my body was falling apart. taped up and just ran.  last 6 miles I walked 9 times

7/24/25   3:41:10  ran first 16 then hr felt irradic.  heat a factor. only two gels to this point a factor?  hr up for 2 hrs 52 min!!    walked 24 times!!!  even just before finish now that is SILLY!!  

VERY sore after the race where all the others i was able to walk normal that day and go up and downstairs normally. this took all weekend even until monday.  but finally feel great as of yesterday at work.

wore compressions but man thighs swelled!!  so tight!!  

yah all sorts of weird swelling back aching at adrenals and mid swellings.  

WOG

1/2/3

one min walk, one min jog, two min walk, two min walk, three min walk, three min jog repeat x 3   got to three miles before 35 min so only jogged until 35 min (3.07 miles) because was heading to logan to hang with Brooke for the day and had to also walk the dogs.

Walked them for 20 min exactly.  1.15 miles.

Then in Logan with Brooke we walked slow 30 min around cemeterey.   Went to lunch at HERM's INN.  Then hung out at her apartment then went to see how to train your dragon, awww the chairs were so luxurious.  

then back to apartment,  apply for jobs.  david back.  went to center street grill for dinner then back to play villanous.  left 842 pm. sooooo tired nearly fell asleep driving had to sing and slap face the last half hour.  

work next day.  

8.5 miles with Jess.  We did  a new route from lone peak park.  New Jersey shape :D.  headed south on trail to 200 north  AF then east and up temple hill.  It was a solid pace mile up that thing :D.   9:05 :D   3 min 24 secs of stops. AVG pace 8:55.  HR avg 159.  Could feel heartrate trying to race after the hill.