Believe to Achieve

funeral leave Uncle Scott

went to toy story 5 with amber and kyle and troy last night

decided not to get on my phone first thing in am and missed kim saying she was running up canyon but still went up and see if i could run some with her

ran into kathy about to walk up to timp caves

then started up four and ran into kim coming down at 1.94 miles up for me.  so basically she was 3.94 miles ahead.  i continued up to four mile turn around

10:35/9:28/9:26/9:34/8:36/8:28/8:15/7:31   avg pace 8:59 hr 154

just jogging it  so lovely to be up in canyon wore cush hoka clifton 10.  so nice bounce coming down and smooth ride up.  

worked

4 with amber in provo

9:34 avg, out and back toward lake from her place

warm up

been here and there and every where not much fast running though

mostly at brookes house and visiting evie

was there on friday 12-8 pm

weather good

avg hr 167

7:41/7:24/7:27/7:33/7:43/7:40 last 0.2 7:25 avg

didn't push it

felt great after no problems did tape knee wore pro4 saucony

46:08 didn't look at my watch should have as I wanted under 46 min 

8 easy 9:17 avg here and there and every where to cook park etc  discovery etc HOT  

avg hr 153

8 with KIM :D 

up and back down timp caves beautiful blue skies and white clouds and cool at start - 61 degrees per coros watch 48 percent humidity

much nicer than when timp half was held (71 degrees)

up miles 10:02, 9:01, 8:41, 8:46

down miles:  7:27, 7:26, 7:18, 7:08 

other than feeling winded that first mile bc kim made me talk :D the whole way up I felt great coming down

knee tiny trouble (no tape) at mile 6  seems to be a meniscus issue

2.11 with Raven 9:49 avg 5 secs of watch stopping for a pee stop, happy little jogger

2.13 with Ranger 9:17 avg one poop stop forgot to stop watch but did when remembered which was 10 seconds only, he also peed twice HE WAS SO GOOD

2.12 on my own and 37 second stop to pick up poop  8:46 avg

1.64 miles to get in 8 miles  9:04 avg HOT this loop 80 degrees.

worked

easy 8 to art dye via 200 north and a little detour due to construction up onto murdock and down silo through nice neighborhood

8:56 avg hr 155  

bed 10 pm

up 340 am to springville at 420 am bus 430 am after getting packet

forgot an overshirt but used shirt from race and frozen the disney blanket too much time up top but managed on dirt very slow 0.3 out and back so 0.6 moments before race start

goal under 1:40 and to not do really fast miles so I don't bonk with HR issues HR Did get to 196 during last mile

ONE gel u can chocolate before race at 610 am.  a few sips of water when I woke up.  and every two miles dumped water on my head  and drank a sip andor drank some powerade.

stayed behind josiah 1:40 pacer until mile 3 ran with him for two miles then ran ahead. 1:36:59 didn't look at my watch for overall time just mile splits.  course always short but who knows???  bc Hawk says his is always on (hobble creek half and people get 12.96) any way... avg hr 166, 74 degrees at start, tail wind mile 10 heading south then head wind running back, stopped at aide station mile 12 and walked and before that I ran through the sprinklers that a front yard had on, right on their grass.  so lovely. 

splits for 12.9 miles:

7:25

7:29

7:25

7:31

7:14

7:29

7:31

7:34

7:29

7:39 hill but then tail wind when head south

7:27

8:04 walked aide station and was kind of giving up but decided to kick in last mile

7:26 avg pace for last 0.9 miles

love magelbys fresh french toast at finish :D

got to see jodie who place 2nd over all :D  so good with time of 1:29 :D

10 miles with jessica in draper from skater park

delightful muggy 707am start 80 degrees

i love joining jessica and hitting those trails by her

hr 149 we chatted a lot  9:00 avg but oddly jessica got 8:57, oddly but not bc my watch always puts me slower for the mile paces

we stopped at several water spots :D  almost one every mile  lol

worked and just not wanting to get up early before work to run but need to

worked until 1 pm.

ARGENTINA WON!    GOT HOME TO STRESS BUT AS I TOLD AMBER DON'T WORRY THEY WILL WIN!  :)   LOVE ARGENTINIAN SOCCER TEAM, MESSI YOU ARE THE GOAT.

Was supposed to be 8 miles up and back from caves but kim and i joined jane and ellie for an uber up the canyon one mile from summit.  ran up a mile (10:13 sucking wind at 8100 feet and going 200  feet up.  

then down to fork then up to reservoir (2 miles from fork, so just 1/3 way up that  last hill to reservoir).  9 miles at turn there 11 back at fork 13.41 at caves 16 miles just past parking lot at mouth.  we had so many stops it got late and last 2.6 on my own were hot.

1013

821

737

727

723

725

722

840 up left fork

848 feeling spent chasing kim and jane about 45 seconds ahead after these two miles

738

735

807 just after fork feeling spent so they slowed for me

7:58

748  0.41 of this to caves then leaving slowly on my own but picked it up

736

728 

ICE IN RIVER 13 MIN AT MOUTH SO REFRESHING 

lost 3 pounds of weight

avg hr 156

avg overall 758

no fuel just some water jane had and two bites of a granola bar (one at two diff places)

8 out and back from my house random in upper neighborhood

9:25 avg  143 hr avg

HOT MUGGY easy pace no bueno heat legs slightly sore from yesterday so no pushing it

up to see brookie and evie 

brooke stomach bug, nausea vomiting high fever

evie adorable

8 recovery 

at brookes unitl 915 pm from 115 pm

tired when went to bed woke achy, more so than day after going down canyon

48 hour delayed muscle soreness 

easier pace than yesterday bc i felt more sore and more fatigue and it was hotter and muggier out

79 degrees! 805 am.   

yesterday 76 at start

143 avg hr, 3:29 min of stops  yesterday under a minute only

just got the miles in not worried about pace

9:38 avg  1010 opening mile

so very sweaty from the muggy so went to mouth of af canyon and iced in river for 15 min   then i was cold lol so could do some yard work bc indoors too cold put thermastat to 76 ha ha

3 warm up in 26:33  started at 9:31 pace increased pace every 3 minutes by 0.1 mph ended 

switched tms

3/2/1  with 2/1/1 minutes rest

3 at 7:03 pace

2 at 6:49 first min and 6:44 second minute

1 min at 6:31 

repeat x 3 with 

2 /1 /1 minutes at 8:13 pace in between

30 min = 4.06 miles = 7:22 avg

one cool down mile in 8:09   kept it at 8:13 until last 0.15 did 6:58 pace

work busy 3 babes

2 plus miles before work at 520 am    muggy!!

9 easy but not miles out and back from just before willow park and north toward thanksgiving pt and back   two water stops that is it 

710 am after a 10 min walk  not terrible hot but muggy   we were dripping

853 avg hr avg 149

1 warm up mile 

we arrived at 541 am got our number (amber and I)  I picked her up at 520 am left her apt at 525 am

windy and cooler  so nice

first mile the uphill and the grass never got into a groove felt fatigued so kept it even splits

7:33, 7:32, 7:22, 7:25, 7:32, 7:36 ( the turn through tunnel slowed me) and 7:20 for last 0.2

avg hr 171

avg pace 7:30

two water stations one small sip and rest of cold water over my head (dixie cup size)

worked  

sweet three baby team all weekend  adorable babes and families

sweet team again

darling babes

14 out and back to 1/4 mile each way on murdock all the way to out and back 0.75 and back then amber joined me and didn't want to turn at 1 mile and go back so we continued as I chased her from stopping to get water at mile 6 and then she bailed at 3 mile turn around but I went to 4 mile turn around. 

81 degrees at start at 650 am!!!!! ridiculous 

so i didn't get in 16 cause i just didn't want to

avg hr 149

avg pace 9:07

10 mile loop starting at lone peak pond west parking lot in the shade for my car and went to mouth of af canyon turned around followed trail back down to cedar ridge and other elementary to silo road and looped around pond and back up to murdock trail and over to lone peak pond the long way by going up 500 east.  pretty tired with the heat again.

71 at start at 726 am   81 at finish

all july in the mid to high 90s!!!!! twice in the 100s

avg hr 143

pace avg 907!

worked forgot  to mention i felt like i was getting sick sat after work so had to bail on going to jane's daughters reception    and it was 98 when i got off work sat at 715 pm

just a weird headache slight sore throat so took a zinc and 36 hours later another one as i forgot to bring one to work sunday so just took ibuprofen

so on run monday i was feeling run down bc of that achiness trying to fight something off feeling  did go potty a lot so probs intestinally brought in through diet any way managed not to go any further except more tired /achy than usual in joints 

0.16 miles trying out five tms at vasa at 9am

slept until 740 am.  ate half a piece of banana bread and 16 ounce gatorade 80 cals and headed to gym

decided to ask kim what she was doing   her son left on his mission at 6 am this am so this occupied her mind to tell me as she was running and crying the same work out at home

3 x 12 min at 7.7, 8.2, 8.7 mph for each set of 12 min

no rest except i needed one after second set, went to bathroom and doused water on my head   i was soooo dripping with sweat

for set  one flat for 3 min, 3 percent incline for 3 min, repeat until 12 min (so two sets)

same  for set two, going right into it

rest to potty/dousing water

set three  instead of 3 incline, 2 incline

paces in  7:47 (felt easy for both flat and incline), 7:19 (def doable for both for longer but def harder), set three kind of just too hard mentally so at times held to tm on incline and occasionally on flat but 2/3 time did not so that is good.  

24 min - 3.17 miles 7:34 avg

12 min- 1.7 miles 7:00 avg  even though i had this at 6:53 pace the tm takes 20 seconds to get to pace ugh

pretty spent dripping drip drip with ton of sweat

stopped by amber and kyles new apt that is being remodeled took pics 

came home ate breakfast 

then Des book for  the new garments for troy and they had some for me  

16

kim picked me up at 628 am we drove to timp caves and ran up four and back 

first mile recovery pace for me 10:50  i told kim last 1/4 mile to go for her 930 pace

stopped there brief then to fork, brief then at turn around brief and back at fork and then lol gross potty  going easy

kim left me at caves and i continued to do my last 8...  10.65 to mouth but not until after A COMPLETE MELT DOWN WHEN I SAW AMBULANCES AND A FIRE TRUCK BLOCKING BOTH DIRECTIONS

the problem was on south side the side i was running down so right side if headed up canyon and was 300 yards before the pay booth 

i had told kim i told her to tell amber i am coming soon.  i had texted with no response late at night that i would be at mouth at 820-830 am  it was exactly that time and first i checked made sure not kim's car but didn't seem to be a car wreck and they were holding up a screen blanket (like a body bag material to block the view with car of amublance/fire chief open...somone was on the ground and I literally started to panic.    I talked to several people in their cars waiting and frantically told them i was worried it was my daughter but they told me to quickly pass by.  I had to pass by two ambulances blocking both sides of the road facing the same direction (up the canyon).  I then sprinted to fire truck to ask but no one was in it (dirt or right side, a good parking spot if need be, on left if going up).   I then sprinted to the parking lot to check to see if my daughter's car was parked there and the first car I saw amongst about 8-10 cars was the silver hyundai elantra.  same exact car as my daughters and I could not remember her license plate but I knew there was a T in it and this one had a T.  I then went up to it and looked in and sort of looked like stuff she had had. But now thinking back there were glasses (not sunglasses) on passenger seat, and like a dream where you change things up I was thinking Troy my husband's (even though he has not driven in the car since she got it glasses... she would only have sunglasses and kyle her husband doesn't wear glasses...but man just thinking it was her car and she was not in it and she was no where to be found i had a full on panic attack and literally screamed down a young lady ranger passing by to go up canyon.  She didn't know there was anything going on.  I had her call my husband as she asked where is my cell phone and I told her I don't carry mine running.  Troy didn't answer as usual when at work and then i told her to call again and she got him and she asked about amber and she then repeated that troy told her amber had just walked in the door.  I mean i was full on the most relieved person ever and processing it all. Before troy answered the second call the fire truck arrived seeing me on the ground (the ambulance had left the canyon just moments before that) they stopped and asked if i was ok.  I was in utter panic screaming there was no way I was gonna handle this if this was my daughter hurt or killed and I asked them is that my daughter?? and he said I can assure you it is not your daughter but it was a medical emergency.  he gave NO details.  but I only assume it was a guy or an older lady than me that could not possilbly be my daughter.  I hashed with them the speed of cars and the brightness of the sun in spots  that were never there since removal of some trees by river to put pipe in.  And how I have lost three members of my immediate family in car accidents.  A biker older woman also stopped and helped me process and support me until we knew outcome.  I then managed to follow the two girls kim and i saw right as we turned around. they passed me through parking lot walking and jogging.  I got up to them and told them my story. they got there after that all passed.  So all in all the stopping of traffice was after kim to just after my panic attack and ambulance passing by.   It was warmer and I just mosied the next few miles in a shock state and managed to get the 16 miles in.  8:23 avg pace. 149 HR even with the panic!  29 min total of stops.    took 8 watermelon electrolyte gummy things.  3 then 3 then 2.  stopped at water after golf course on left and at cedar elem.  

so thankful amber alive!!

i slept only 3 hours late night due to a stomach ache after eating lettuce at aubergine so I suppose i was operating on sleep deprivation thought processes.