Believe to Achieve

2 warm up.  Then 1@7:11 and 4 percent incline. Then 4.5 down negative 2 percent --6:48/6:44/6:41/6:35 and 6:25 for half mile.  1/2 mile cool down. 

8 from Timp hs into Provo canyon out and back.  No watch 

18 slow miles at 7 am.  Alpine loop.  Very humid. Two gus one at six miles one at 12.  Stopped at Jane's house and eternal fountain and golf course.  8:42 average pace. 

8:38 average to lone peak hs via af hs and art dye then down by temple.  

1100 north and murdock trail start point.  Ran north on trail.  Got to potty's just before Lone Peak high school 4.17 miles and then ran back.  Last mile 7:38, last 0.34 7:25 pace.   Before that nice and easy.  AVG pace 8:22

3 mile time trial impromptu.    Plan was pg rec.  but forgot it was closed when I got there. Closed for a week.   So I drove back home --I had just come from dropping off amber at soccer.  Thought about pg track.  Nope no watch plus it's black.  Got home and got my watch and ran to af hs track.  Like this track. It's a light pink. Have always run here.  Weather perfect today. Humid but overcast with a slight breeze.  Ran 3 mile warm up.   Kind of stretched. Really just avoiding the start.  So not like speed work on a track makes me nervous.  Ran first mile in 7:05:(halfs 3:33/3:31) 7:06 (1.5 miles in 10:37-3:32/3:34) and last mile 7:07 --last lap 1:43.  First three laps in 5:24.   21:19.  Honestly felt easy until last lap was comfortably hard.   Ran two miles home.  Feeling good. 

Wallburg  20 miler.  Yah decided to join the group when I woke at 515.  Got to mouth of canyon for the ride up at 5:37.  Ran with stop watch with five other girls-- Kim, Jane, Summer, Merri, and Lydia.  At first I was behind running at a warm up pace. Then I felt great coming out of Wallsburg and going up the hills towards Provo on the highway by Deer Creek.  So I stayed behind Kim about 30 seconds.  Ran at Trail at Vivian Park while Kim, Summer and Jane stayed on highway. Sun was out after a misty rain start and I just love the trail more.  I thought of it more of a gift to myself with 6 miles to go-- shade, trail and my two water holes I like to stop at (stopped 30 seconds at each).  Merri and Lydia were going on trail too but I just ran by myself.  I felt great and played my speed work song from yesterday about 30 times.  It just helped me stay calm on the busy free way and focus on the trail.  Not sure why I felt so good??  Avg Pace 7:55.  Calculated by math since I had no garmin but knew distance from Merri.  Went a little past our cars (2.5 minutes out and back) at mouth of canyon to make sure I got 20.  It was 20.2.  Nice weather and good friends.  Just thankful for a good run. 

Easy Miles from my house to art dye long way up to canal down silo road over to osmond lane.  Stop watch.  Avg 8:35 

2 mile warm up 1 percent grade. 8:44 avg. 1 mile at 4% grade 7:30 pace. 5 miles down at -2 percent -6:48/6:44/6:41/6:35/6:22.   Cooldown 7:30 pace 1 percent to 4 percent half mile.   April years ago inspired me with this run.   I am so much more out of shape than 2011 but the down feels easy.  The up mike was hard. I was on a very new mill. It felt faster than a 7:30 pace.  Rec was closed and came back and my usual tm was taken so I tried this one out. For the downhill I switched over to the one I like since it was availble . Felt really good. A gentleman of 72 years came over and wanted to know my paces because he noticed I was running fast and with good form. Made my day.  He saw me from the track. His daughter and mostly son in law run a lot. Avg on the five miles --6:39. 

Same run as Saturday.  Two min faster.  8:25 avg pace.  Great overcast ! 

3.4 mile warm up to AF HS track (long way).  Felt good but thirsty. Doors locked on side and too "lazy" to run around front to try those that were probably open.   Also felt like I had to pee so I just shook it off to nerves and got on track and stretched a little but first went to ask cheerleading squad to move their big speaker off the first lane of the track.  I just didn't want to have to dodge that every lap.  Goal to be last weeks time of 21:19.    I DID!! but I totally flaked the last mile.  Mainly due to track anxiety-- SUN was rising fast and it got hot.  I started my time trial at 8:15am.  NOT a cloud in the sky.  I spend 40 minutes at home looking for my uncharged phone to no avail that made me more anxious for this run when at first when  I awoke I felt confident and ready.   Secondly, who the heck brings their dog to the track to walk?????  yup at lap 7-8 these girls came walking onto the track with their happy go lucky dog.  Not dangerous looking but energetic and distracting nonetheless mainly because twice they started walking in lane 1 when clearly I was running some fast laps.  I actually had to tell them I was coming.--two people wide and a dog running around them tied to the leash.  Basically I broke concentration and with the sun I just was becoming more of a performance failure due to anxiety.  My first mile was awesome but probably too quick at this stage of my 3 mile time trials (my second one in 8 days).  Here are my splits (used my 30 lap split watch instead of my 10 which let me see each lap as I pressed it  at each pass, slipped at one point so only have the 800.  I looked at a few but half  I did not.  I am wishing I could have overcome the dog challenge.  LOL.  1:41.18, 1:42.82, 1:44.04, 1:46.15 = 6:54.19 first mile YIKES!!  1:43.14, 1:46.15, 1:47.02, 1:49.29 = 7:05:60    3:37.88 (1:49.00, 148.88?? even split is a guess-- missed the button), 1:49.30,  1:44.79 = 7:11.97  TOTAL TIME 21:11.76!!  8 seconds faster than 8 days ago.  Kind of bummed because I was at  2 miles at 13:59.79.    7:07 for last mile was possible.  Hope I can overcome mental obstacles next time.   ALSO I was at 1.5 miles in 10:23.48.  Thats pretty good!! sub 7 pace!!  I think once this weight comes off it will get naturally easier to do with less effort. 

Met Merri at AF high school.  I drove us to the mouth of American Fork Canyon. We ran up easy easy peasy pace to Tibble Fork Reservoir.  9:25 avg.  We left at 513am.  It was dark and her phone was helpful for the first few miles while our eyes adjusted and the stars helped a bit.  Lots of cars driving up and a few down at this hour.  Wow.   Met up with oddly enough with a car full of some of our friends being dropped off at the top.  They ran with us back down to the mouth.  I put in a couple fast miles 6:45, 6:33, 6:40.  Then just jogged the last 5.5 miles nice and easy but still under 8s to the end of the AF hospital half at AF high school where Merri's car was and we drove back to my car at the canyon and iced in the river for 11 minutes. So rewarding to be done and icing!! Just overall a great run despite a sore throat and chills yesterday and body aches last night.  I just felt I couldn't let Merri down and that I have run in harder situations.  But I was certainly pleasantly surprised that ibuprofen gave me enough relief and I felt quite well the whole time.   Well just one time I was like huh??? when we turned to go down my legs were at the uphill pace still and somehow were not budging to go decently fast until I got in a few down.  Here are splits (for my future reference and comparison as I age, sadly) 9:55, 9:46, 9:45, 9:41, 8:43, 9:04, 9:15, 8:05, 7:51, 7;56, 7:31,6:45, 6:33, 6;41, 7:17, 7:50,7:53, 7:56, 7:22, 7:39 and 7:46 for last 0.4.  

8 hot miles at 2 pm.  90 degrees. Still sick with what was forstva sore throats then bronchitis. Started last Thursday. Managed long run Saturday then croaked further lots of chest congestion and coughing.  Our and back at Timp hs to provo canyon 8:22 avg. first mile 9:16.  Iced in river and quad suddenly angry.  Probs dehydration and from illness 

Spent a few hours this am working on my leg/quad. Iced and massage and by 1115 I was ready to try it out at the pg Rec for some speed. My hope. So ran 2.5 miles Warmup in 20:57 then stretched. Ran 1.5 miles up 4 percent felt strong. Then four down faster than last week's paces but one less mile down as I did an extra half up --6:40/6:35/6:31/6:27. Leg a little tight but no pain.  Felt harder due to residual cold and faster pace.  Avg 6:33. Total time for up and fast four 37:35. Avg 6:49 for the 5.5 

Up 5, down 5.  AF canyon with Kim, Jane and Summer.  9:03 avg up.  :D  30 seconds per mile faster than saturday and felt good.   5 down felt easy and was able to stay with Kim and Jane without any thoughts of why am I doing this.  It felt very awesome!!  7:29/6:50/6:41/6:44/6:45.  

Porters half.  Warm breeze as I goofed it up little cottonwood canyon from mouth --start of porters half    Never once an incline of coolness.  Memories of st George 2011 start. So I knew I could only get a couple fast miles and see after that. But after those couple I was having heartrate issues and swearing a lot. Heat exhaustion   I started walking at mile 4. Walked about 6-7 times the remainder of the race.  Stood in someone's sprinkler for 30 seconds also walked on a downhill section.   I just could not recover. Drank 3 water bottles given at end of race.  And still was thirsty.   1:42:16. First four miles --6:46 , 7:03, 6:53 and 7:05 

Three mile jog.  Then I was going to just jog til 8 miles increasing by 0.1 mph each mile starting at 6.7 mph. But when I got to 4.3 miles I decided to run a mile repeat with the girls -Kim jane and summer. All at our personal paces.  I ran at 6:58.  Second at 6:53.  Third at 6:48 forth at 6:53 picking it up to 6:48 for 1/4 mile. And fifth the same as well as the sixth. Ran 3 min in between miles. Pace supposed to be 15 secs per mile faster than half marathon pace.   First five felt east.  Last half mile felt hard.  It was actually 7 min at the pace not necessarily mile repeats.  So I went a few seconds past my miles to get to 7 min. 1/4 mile cool down since I am already at 13.27 miles. 

8:38 avg. loop to past afhs road. Turn right onto path to art dye and over Murdock passing lone peaks hs   Left at 10:55 am. Very hot. Near 90'degrees. 

ran to af track but 0.1 miles from my house my left leg gave out and gave me a lot of pain.  massaged the tendon attachment and tried again.  same thing.  but worked it more and managed to get the pain from happening.  ran 3.4 miles.  Did a mile at 6:52 rested  (was going to do my time trial for 3 miles but it was just too muggy and I have had a headache from this weather as well) so I stopped after one and tried to do another got to 2.5 laps and my right leg gave out.  Took a while to get up the courage to jog.  But I did and managed to jog home at very slow pace.  31:06 min 3.4 miles there and 30:35 on way back