Believe to Achieve

Out and back at Timp hs.  8:12 avg.  nice run.  Tryouts happening. Amber super stressed not wanting to play at Timp. 

5.27 to vasa.  Then 5 on tm.  Hill work. Alt 1 percent. 6 percent two min each. 7 mph. Then weights planks. Repeat with incline 6.5 then 7.  So 12 min of hills. 

11 easy but not.  low sugar.  pace slow.  9:03.  first 6.78 miles with myslef to pg hs the long way.  ride home with brooke c. from scrimmage she was watching. ran with her and brenda hancock 4.4 miles.  9:03 avg both segments.  very wiped out and sore from hill work on tm with kim yesterday.  

2 mile jog to vasa.  17:06.  1/2 mile warmup on tm.  Right into 5 x 1 mile repeats at half marathon pace with steady state miles in between     Did half pace at 7:08. And steady at 7:53.  Didn’t take a rest until 8 miles on tm. After forth fast repeat and 1/2 mile steady.  60:36 time for 8 miles.  Then I ate a tangerine and drank water did last slow half mile and last mile fast.  Finished with another 1/2 mile at 7:53. Total time for tm 75:36 so 7:33 avg for 10miles.  Ran home two miles in 16:38.  

trail running with jane and summer in alpine from Lambert's park.  Never been was so fun.   ran 6ish miles (63 minutes) fell once nearkly fell before that (nice save by me).  Not hurt badly.  No cuts.  Then to gym for three miles on tm and power pump for 30 minutes.  24:36.  

3 miles with Brooke Christensen by Kims house then home (3.38)  no watch, course tooled.  28:29. Then 7 miles, with muscle spasm in back hitting out of no where at mile one. Stopped rubbed it out then ran up the hill to trail crossing canyon road via manilla elementary.  Ran on trail over to manila pond and through new subdivision not quite built yet.  59:06 so 8:28 pace.  

Wallsburg.  Chilly to others perfect to me.  Left at 620 am.  One mile up from first church. Started nice and easy.  8:34/8:09/7:56/7:57/8:32hill/8:23hill/7:40 down /7:55/8:00/now mp miles 7:13/7:32 momentary get my head out/7:14/7:20/6:56/7:03/7:03/7:12.  Cooldown mile 8:16.  Five minutes later.  Ran with Kim. Jane summer and Melanie   Avg 7:41.

ran from fork with mel, kim, jane, angie, jenny s, jenny and chandi.  Stayed with them to top :D.  8:50, 8:50, 8:15, 7:10, 7:35, 7:15, 6:55, 6:43, 6:30, 6:35, 6:45, and 6:50 at 11.8.   jog back to cars 0.2 miles. This is off my friends strava and guestimates as to where I was running next to her.

6.3 miles (8:45 avg) from my house to legacy park in alpine (eternal water fountain )   Met up with Jane summer and Melanie already into their sw 1.5 miles.   So started after summer passed me.  Only two minutes stopped. One stop porta potty at construction site on way there.   Ran three at LT.  7:02,7:10;7:01.     Then 1 mile SS. Down then back up. 7:57.  Then two 10 k effort.   6:48. 7:02. Flat that last mile with curves. 2.1  miles home (8:20 avg)  

10 easy pace treadmill miles at vasa.   However super sweaty.  Right knee leg bugging me. 8:41 avg pace.  

Out and back from PG upper rec parking lot (after dropping kam and amber off at soccer practice) at 6:45.   Started running a 7:03 am.  Really tired and right knee has been locking up and hurt but not so much after rubbing surrounding muscles.  Went all the way to Art Dye just 15 seconds before hitting the parking lot so down the entire hill to the turn toward parking lot.  I was talking to AF cross country coach on his bike as a runner was next to him about to pass before the downhill and I said "you are not allowed to pass me on my easy run days"  Ha Ha. So we started talking of our good ol'runnig days.  I accidentally ran too far from where I wanted to turn around.  6.77 miles out.  6:75 miles back.  Pace was under 8:20  avg.  Wore a stop watch and checked my pace each 1/2 mile on markers.   Wiped out now.  HUNGRY.  

Ten miles trails.  

Hobble creek half.  Watch died at mile 3.  One gu at mile 6.  Time then was 42:28 based off Jessica's splits.  Last three were tough for me mentally and my breathing was erratic.   1:34:30.1.  Third in age category.  Jessica was first in 1:34:02 and Stephanie apparently for PG cross country (another mom) as she came up and introduced herself.  She was second in 1:34:05. Summer was 1:34:04.  Melanie 1:25 and Jane 1:20:31. 

Worked. No running 

5 miles to vasa.  A little longer. 8:14 avg.  one mile warmup on tm    Started at 7 mph increased every tenth a mile by 0.1 mph. Ended at 7.9 but increased it to 9.2 mph to see how that would feel.  8:03 mile warm up.   9.2 x 4.  Water and gu after three.  9.3 for one. Then 3 at 9.2.  Rested a minute or more or less then jogged 6.5 mph for one to two minutes equaling 3:15 same as speed work time.  6:31 pace for 800s  ran home two miles. Stung by bee on chest  hurt like nothing else.  Took wind out of me but managed to compete run back 

up and down af canyon   540am start.  Avg 8:20.  ran with kim, jane, melanie, chandi and summer up just past fork from bottom.  no fuel.  one water stop.  Then ran down one on to golf course and back up for 12. alone here.  quite windy.

up 1800 north passing manila elementary and heading towards 1100 north canal trail then headed north all the way through lone peak park and up to heritage park water fountain and back down crossing over to art dye water fountain/bathroom and back home via af high school. First two miles tough then I quite enjoyed myself.  course tooled at 12.7 miles.  Stop watch.  8:33 avg.  supposed to be easy and it felt it.  

20 miles, murdock canal at top of 1100 north to almost to nuns park up provo river trail.  stop watch.  course tooled at exactly 20 miles :D.  avg pace 8:15.  high winds going up canyon from 7-10 miles.  Hot when back on trail at 800 north to finish (mile 14).  One gu.  at mile 7.  Plan was two to three but changed route at last minute. Was supposed to turn around at 7 miles go back to car then head north for three miles and head back so I only carried one gu for that 7 mile mark thinking I would take a second back at car.  Thankful for water fountains!!  miles with stop watch and markers on course, 9:06, 8:31, 8:13, 8:12, 8:11, 8:13, 8:13, 8:49 up hill into canyon with head wind and change to different markers so guessed, 16:52 (two miles), turn around, 15:33 (two miles) back down, 8:17, 8:11, 8:15, 8:06, 8:05, 7:54, 8:05, and 7:56.  2:44:50. 

8:47 avg.  Brooke Christensen and I at 430am before work.  course tooled, stop watch. came back to house for potty at 3.54 first part of 5 mile loop then same on way back but turned right towards jennas. and looped back after getting to canyon road.  

Two warmup.  8:30 avg I think.  Then 5 @ Marathon pace -to get 7:27 avg (3:15 marathon) I ran 2.5 miles at 7:30. Then 2.5 miles at 7:24.   8 mph and 8.1mph.  Then went right into lactate threshold miles with 2 @7:18    2@7:13 and one @7:05. No stopping entire warm up and the 10 miles of speed.  One gu at mile 7.  No water til done at mile 12.  Cool down mile 8:22.  Total time 1:30:36 for the 12 no stopping. Felt easy.  Never out of breath.  

Easy miles that my legs and pelvis did not think so.  More like tightness.  The first two up to 1100 north the fun way passing Manila elem I didn’t stop. So that’s a bonus and my second mile was as fast as my first!! Actually faster.  And that was all up hill.  Same route as last Wednesday  but legs more tired.   Celebrex out of system so started again today.  8:36 avg.   not too far off from feeling much better last week at 8:33 avg. 

7.5 easy.  5.24 miles to vasa in 8:27 avg.  Warm up 1/2 mile easy, 1/4 mile 7mph and 1/4 7.5 mph.  10 x 200meters at 6:44 x 3, 6:41 x3 and 6:35 x 2 with 8:00 min (7.5 mph) pace in between for equal distance.  0.13 for speed, 0.12 for jog.  No stops.  Ran home two miles.  8:25 avg.  

out and back 5 miles with Melanie on JRP from her house.  Then I did a two mile square around her neighborhood heading toward elementary then north then west then to middle school and back to her house.  Avg pace 8:20.