Believe to Achieve

1 in 8:15.  Did two pick ups to 9.5 x 30 seconds.  Rest was 7-7.1 mph    
rest   
2 up -4 percent incline   7:30 pace     Held on for 30 seconds after first four minutes and no hold for 2 min  until nearly done then 45 not hold  30 hold    Very sweaty  hot in gym    So like intervals workout without stepping off   5 min rest. 
4 down in 26:47   6:41 avg    6:44 644 639  639    Really got too sweaty   So off to bathroom to wash face and arms and neck    
rest nearly 5 min talking to Angie and Jennie  

last mile 6:34   Much easier   All down at -2 percent  

Weights   

9 am.  Humid.  8 to Olive Garden back hobby lobby way loop.  8:39 avg. felt sticky.  Tired. 

Rainy night and morning.  Tm at 835 am.   Bed at 1 was looking at wedding pics.  Loved that day.  Went too fast.    
8:02 avg for the 8 miles. started with first mile at  8:34    Then 8:27/8:22/8/13/8:06:8:00. Two faster.  7:41 start of 7 th mile.  Got to 7:24 I think.  Then 7:08 for first part of 8 th mile. Tm shut off for cool down at 61:04 which was 7.53 miles.     Last half 0.47 miles in 3:15.  6:54 avg.  

Second time writing this.  Out and back 8 am 1100 north parking lot ti just past eternal fountain Provo canyon. 8:08 avg.  felt great.   Total stops 3:20.     
8:47/8:23/8:06/8:13/8:14/8:12/8:08/8:31/7:43/8:18/7:57/8:05/8:01/7:57/7:49/7:37.  Felt strong.   

8 really easy Bc of gout/poison sap pinky finger huge flare.  Woke up with it sat am.  After run lots of yard work pruning.  Got some fire purple bush sap on my right pinky. 
pain was excruciating yesterday until 1 am.   Took Benadryl.  5  pm yesterday. Three Motrin x 3.    Up nearly all night talking to amber.  She flew out today ti Ohio.  3 am drive.   Flight 510 am.   Her ocd is bad.  Avg pace 8:54.  First mile 9:43.  Last mile 8:17. All felt easy.  Here and there and every where four out and back up to canyon road from 1100 going by Brooke c house. New division.  Hot but surprisingly tolerable. 

Sudden mid back pain getting dressed to work out.  Left flank.   Hard to breath through.  Took an hour of working it out burping etc. warm water.  One tums.    Made it to gym.  Warm up one mile next to Angie.  8:30.    Four min break.  2 up 4 percent 7:30 pace.  First two min no hold. Then hold 20.  Then 80 seconds no hold repeat until 10 min then 40/20.    Five min break.  1.5 miles -2 percent. 10:02 (6:39 pace ). Four min break. 2.5 miles 6:39 pace last little bit 6:27 pace.   Then five min break. 6:29 mile.    Just not good ti push through gout in pinky and possible dehydration cause.  Felt weak except last mile. And last part of 2.5 miler. Lots of sweat.  

Got put on call so able to meet Kim Jane Chandi Julie Bekah and melody at church below AF canyon.  Chandi's hubby drove us up to a mile before the summit.   Ran 1 to summit.  And down to fork and up to second Tibble fork parking lot bathrooms.  Turn down to church.   Numerous stops.   About five min each.  Not easy on me but better than it used to feel with the injury by a large margin.  Stopped up top. Stopped at first mile down.  Stopped at pine hollow.  Stopped at fork.   Stopped at Tibble fork reservoir.   Stopped at the fork again.   Stopped at caves.   Stopped at melody's car base of canyon.  Just barely under 44 min of stop time.  So avg 5.5 min each stop.  Lol. 
paces: 10:02-8000 feet steep uphill, 1.1 miles to where we stopped/7:23/6:49/6:49/6:45/6:35/6:39-0.1 uphill /8:26 on purpose slowed it.  Arms very cold and left quad stiffening.    8:47 - that drastic hill nearly to top /7:33 includes going up a little and over to second bathroom, started slow. Ahhh. 7:04 to fork. 7:20- asked them if we could slow.   We did briefly. 7:19/6:42/6:45/6:51/6:45/7:16. Last quarter mile of this last mile we jogged it as we were passed the church.  Felt tired going up to Tibble.   Legs worn out.  And back to fork.  But felt better just before caves and to melody's car. Last 1.5 miles glad it was nearly done. But felt strong mentally.  Stayed 25 seconds behind Jane this part. Iced in river.  12 min.  Falling asleep typing this 1110 am. 

Easy 8 miler. 9:12 avg. out and back almost same as Monday.  Left 910 am.   Hot out.   

Ran with Brooke c.   620 am.  Up to silo road my 20 mile route onto trail. Over to silo road and back down.  9:02 avg.  er potty stop. The 0.15 is running from her house back to mine which I ran quickly.  7:25 avg  not counted in my 8 mile avg. 

Cut from work.  Ran 2 miles ti vasa at 7:58 am.   Angie and Jenny were there. It was humid out.   Got water.  Then ran 8:12 mile.    Started 8:34 increase at 0.4 left by 1 mph ever6 0.05 miles.  Water.    Goal three mile time trial but tried pickups x 3 that took me to 0.5 miles at 9.2 mph 6:31 pace for 30 seconds each I couod tell hip muscles fatigued.  Switched to road tm for three x 1 mile repeats. Actually was going to do 1 min on offs but felt strong so kept there for a mile.  Then three min rest.  Repeat.  Three min rest repeat.  Girl with very strong perfume came by me during second one so had to find a new tm for last one.  Tried one out and had the call it quits at 0.16 miles in.  Hence the 8.66 miles plus another random trial on another tm to make it 8.76 miles today. The last tm was  Not as good of one. 6:31/6:29/6:31. So avg 6:30.33.      Felt controlled.  STRONG.   But some fatigue in legs.  Ran home two miles.  

Tm by Kim and Jane doing 20 min on offs.  I was just doing 8 today.   Ran 8:30 first mile.  Potty.  Then 7 @ 7:39 avg.   8/7:53/7:47/7:41/7:35/7:30 last mile 8.1-7:24 x 2   8.2-7:18 x .2  8.4-7:08 x  .2    8.6-6:58 x 0.1   8.9 -6:44 x 0.1  9.2-6:31 x 0.1   9.5 -6:18 x 0.1    Last mile  about 7 avg   Felt strong   Very sweaty    Upper body and abs after  good medium run  don't want to be stuck fast or slow   Gotta have in between  

Easy outside. Last two picked it up.  Ran to past AF hs via new neighborhood below Kim. Then onto trail.  Up to art dye and up hill.  Over to silo road.  Down and home. Construction area slowed me mile 7. Muddy and workers to maneuver around. 9:45/8:58/8:57/8:56/8:50/8:28/7:50/7:03/and 7:30 for last 0.5 miles. 8:32 avg.   at mile five was 9 avg.  

Work.   Legs steroid achy.  Hard to stand up long at a delivery.   Throbbing.  Like withdrawal from steroid. /strength.  From shot in finger for gout right pinky. 

So tired slept a lot. Legs jumpy.  Steroid and tongue lips buzzy.  Some anxiety feeling but I know it will go away so not affecting me like in the past.  Hard to start.  So jump started right into 8:34 pace took me more than a mile to adjust  straight through to 4.5 miles   7 x 1  then up every 0.5 miles by 0.1 mph  until 3.75 miles then did four pick ups x 0.1 miles at 6:44 x 2  6:39 x 2.   Then 2 miles at 6:43.75   Really one set at 8.9   One at 9.0   6:44/6:39 but tm takes a bit to get up to speed.  2.5 -3 min rest.  One more mile 6:34. (9/9.1/9.2-9.4 mph )  0.33 at each sled up last bit.  0.5 cool down 8 avg. Avg for 5 - 8:06 avg   

8.29.  Last night fender bender.  Not really any damage. But woman very upset. Troy said she stopped suddenly.   Anyway I was looking at my phone. It was a whiplash hit.  Felt strong. Thought entire car was damaged.  But not much noticed at the scene. Except whiplash. All on right side.  Brooke larsons reception. Was tonight. Then we went to byu soccer game. And it was on way home. Merging on a roll way stop turning right on to canyon. 
so slept in.  Missed the 20 miler.   Drove to the church and ran toward canyon and o was about to mile 1 when they were heading out so that was perfect as they had a little over  7 miles left.    Ran to alpine highway. Turned right then onto trail over to janes then to Becca's.  At that point I had 2.7 more. They had 3.  We ran out and back 1.5 miles.  Last mile 6:58.  First mile 9:00.  Mostly up for 0.9 of it.   Avg for the 8. -7:38.  Avg for the 7 -7:26 

Camping at site 13 Granite Flats campground past tibble fork reservoir.  NO cell service but we came twice (three times troy -once to pick me up after this run).   Ran from the site up a half mile and down a half to reservoir first bathroom (second this direction) is 1.67 miles.  Ran to fork, then to caves, ran back up to second bathroom passing the first.  No water so kept going. Ran to fork then caves then church.  Those are the brief stops.  Total stopping time 10:40 seconds.  

9:05, 8:01, 7:46, 7:48, 7:31, 7:16, back up at 6.63 miles, 8:39, 9:22, 8:42, 8:49, 9:10, back down at 11.3 ish miles, 7:41, 7:21, 7:25, 7:08, 6:58, 7:04, 6:56, 6:45, 7:27 (almost to the light and turned up back to church to get the 20.  Avg pace 7:51 for 20.  iced in river at mouth. Troy picked me up with puppies.  NO shower ha ha.  

Drove back down for byu soccer game, puppies back to house.  A few scattered thunder showers so game delayed so left 15 min early. Met Amber and Alec up at the camp site.  Church the next day. Them ysa ward, us -with Bailey's mom Deborah and family.  Headed back up after fast forwarding through England Vs Spain final.  Spain better team so they won. 1-0.   Alec and Amber met us up there about 430.  Went on two long hikes with pups. One at 3 ish.  One at 1015 pm.  Amber had to work at 7 am.  So they left at 605 am up at 555am.  Good to have them over. We played skull king.  Ate spaghetti , hot dogs etc.  Roasted marshmallows.  (Sunday night)  

from campsite 13 granite flats to just past the fork in af canyon and back up.  killer 7th mile.  Was very humid.  Began to rain after I was done. But warm.  8:51, 7:35, 7:17, 7:02, 8:48, 8:27,10:03 (for a while of this mile it showed my pace as 12:13!!), head wind too!! 9:15 first part up last part down, like first mile. Only very winded from the mile before! avg pace 8:25.  packed up as it began sprinkling. Good trip. Miss it already!  

8.12 miles. 430 am sharp with Brooke c.   8:47 avg.  drizzling   Wet and humid.  Nice run.   Potty x 2. Out and back.  To discovery and then 2000 north ? To 1300 west up to Kim's neighborhood but west throgh new neighborhood to turn church down to light and reverse  route only went straight across from Kim's neighborhood over to 600 west and down. Back to discovery.  9:12/9:01/8:33/8:39/8:47/8:45/8:41/8:31.  HR avg 147.  Easy run. Felt great.  Back 5:44 am. Put on call. So did weights in basement.  12 pounds and 15 for bench press and rows.  2 sets of 12.  Also did 10 pounds for triceps pull backs. Focus on form.  Extremely sweaty.  So humid.  Dripping sweat. Realized suppose to start a mid week 12 miler and with me working Saturday I have to fit it in early in week.  So... ran 3.88  more miles on tm.  Would have been better outside but wanted last two faster.  So last two 6:48 avg.  (0.2 at 6:40 felt too fast on my tm too bouncy it is so potty then finished at 6:49 for 1.6 miles.  Last 0.2 at 6:40.    Held on at times ti catch breath.  Legs felt good.  Just long weekend working out and camping. Avg for last 4 miles=7:33.  Started at 8:34 increased every half mile by 0.1 mph. Until 1.8 miles. Then at the 9 mph. Til 2.  Potty as above. 

Ate too much sugar yesterday at work.  Very lemony frosted sugar cookies. Woke achy and gross.  Dragged myself to the gym.  
warm up 0.5.   Potty.  Warm up 2.5 miles 8:21 avg.   1 x 800 at 6:15 pace which was not easy    And refused to do another    Next o decided ti do 5 miles down but decided to stop at a 5 k   Mind not in it    5k was 20:38   -2 percent    6:39 avg    9.0 mph except last 0.2 miles was faster   Then figured I needed some max vo2   Ran 10 x 1 min on /offs   3.2 miles in 20 min only I ran only half of it - did standing rest in between   Well 9.5 min standing rest   10.5 running   1-1:24   3-4,5-6,7-8,9-10,11-12,13-14,15-16,17-18,19-20  Last four I increased th 9.8 mph    Last three for half of it       6:15 pace for  1.5 miles  

Out and back.  Up usual five for my 20/21 milers. But turned up by Deerfield elementary and on to trail across from there up that hill out of trail and back on following toward lone peak hs but instead got on road there and went to the church at mouth and continued a mile past there and on ti trail for 0.12. To nine and back. 
9:36/9:25/8:29/8:24/8:27/9:01/8:47/8:28/8:22/7:54/7:59/8:18/8:03/7:55/8:13/8:23/7:55/. And 7:18.   8:24 avg.   no fuel.   8:36 min of stops. Two construction.  Two pipes by park. There and back.  

So got up 6:00 am.  Fell back to sleep at 630 until 8 am.  Gym at 10 !!  So not feeling it.  Tired achy.  Worked last two days. Steroid shot withdrawals. Legs numb tingly achy tendons front of thighs. Muscle weakness.  Did one mile 8:26. Last bit ran uphill at 7:41. Decided no speed afyer then trying a minute of speed with 4 percent. Hence thr 0.1 miles.  So then put tm afyer a 5 min break at 6.7 mph.  Then 6.8,6.9,7.0,7.2,7.4 x5.  7.6 x.5. 7.8-9.3 last mile.  8:25 avg for all 8.  

1.So tired.  Got to gym started running at 1010 am.  So fatigued. So started slow at 6.5 mph x 1/2 mile turn 6.6/6.7/6.8/6.9/7.0/last 2.5 miles increased pace every by 0.1mph.so 7.1/7.2/7.3/7.4/7.5 each for 0.2 miles. Then increase by 0.1 mph every 0.05 miles until 2.5 miles. 20:50 total for the 2.5.  8:20 avg.  Thrn moved TMS.  Long break contemplating.  So go on tm at -1 percent ti help my psyche.  7:13/7:13/7:08/7:08/7:03/7:03/6:58 x 0.5 miles.  46:22 for 6.5.  Off to get my marshmallow gu off other tm.  I had tried out several TMS so left it accidentally.    Five min rest.  2 mile 7:05. (On 7:03 pace but tm takes a bit to get to pace.  Then 6:58 got a mile. 6:53 last half plus a little faster.  -12:33 for 1.8   So 6:58 even pace  7:05.76 avg  for all 9.3 miles   66 min tempo   0.2 miles at 7.5 mph cool down  

8:38 avg.  8 mile loop to silo road to north after Lincoln academy on ti trail to 1100 north and down home.  Tired legs.