Believe to Achieve

8 to caves and back.  Left at 722. Very windy through golf course.  Ran into Kim Jane Melody and chandi. I still had 0.2 miles to 8 miles which was exactly at cave building.   Got water and granola bar and fruit bar from my friends.   Slowly went back down.  Avg up 9:40. Down 8:27.  Just keeping it easy. No over striding. Hammy tender on way up. Really good way down keeping pace easy easy.  9: 10. Avg. 

 I got to the buses at 530am and just missed the last bus heading up. I  got on second group of buses and sat next to an old runner friend Josse!   Got  dropped off time 620 am  and ran a mile to the starting line.  I kept it very easy on pace for 2:00 pacer. About 30 seconds in some miles under pace for five miles then passing runners in last four miles as I was slowing told me that many runners go out way too fast.  I slowed way down  last four and walked through every aide station from the start.    8:47, 8:34, 8:34, 8:41, 8:39,8:38, 9:05, 9:06, 9:01, 9:24, 9:39, 9:44, 9:36, last 0.06 at 11:56 pace .  Wasn't sure if my coros watch picked up all the mileage but I know its certified so obviously it didn't pick 0.04 miles probably the first mile.  Came in on the clock at 1:58:50 (30 seconds behind start)  But time on results say 1:58:20.  lots of fun followers.  hammy acted up first few miles down so I was glad I was not racing.  Its been only two weeks since my right hammy tore at mile 7 of handcart half pacing.   After about five days a huge bruise appeared at back of leg above knee 6 to 8 inches down from injury.  Weather was perfect. cool breeze and cooler at start.  2nd in age as a pacer. I  ran the hobbler half last year (July 12)  in 1:34.  I need to pick a half marathon to race in two weeks and then two weeks later.   I won't have any speed work before the half in two weeks because  I need hammy to heal completely.  So I need to do another half to actually race it two weeks later. 

6 15 AM walked with Laura Hale for an hour, 3.75 miles We had a great conversation and a great time  My left back was hurting a little bit, so the walk was nice Then I changed shoes And I was going to do a loop outside but decided to stop at Vasa so 2 miles to Vasa and I ran 4 miles there in 31 minutes and 47 seconds first mile was nine minutes last three were under eight felt really good.  Then I did upper body in a little bit of Abs  Then I ran home 2 Miles Pretty hot on the way back   907 average for those for outside last mile 837 1st mile, 935

For Reference some minor pull from my right hamstring tried hard not to over stride. 

Out and back 1100 N. Canal past Lindon Temple, and back. 8:32 avg.   started really slow. 

3 easy walking miles  15:29 pace. Left back by sacrum bugging and left knee at times.  

9 easy easy. First mile 10:30 pace.  Went on Canyon Road to the very top passing the fire truck building in Cedar Hills taking the next left after the church heading through the trails going through Cedar Hills and down back to my house via silo Road.  910 pace

Cottonwood family practice to a mile beyond the mouth of Provo Canyon back to Cottonwood family practice then on the trail to go past Geneva Road a mile.  8:42 avg.  stopped total 10 1/2 minutes.  To put water down on Trail. Emergency bathroom break at Will's pit stop gas station At turnaround at mile five At the car waiting to see if Amber is going to come to put my phone down in the ground at mile 11 at the turnaround at mile 14 by my old house on the trail.  Water break at mile 16 1/2 just feeling really hot.  Again to get my phone out of the ground.   Looks like I was pretty efficient. That's not a lot of time.  Left hip was hurting when I got up in the morning so I use the massage tool. It was a key at the beginning and then stopped during the run.  I used in the river for 13 minutes met Emma and Abarro From Columbia.  Training for the Berlin marathon the week before Saint George

8 miles   walk jog.  16 min   walking total  one hour 14 min.  9:15 avg

cottontree plaza met amber.  3.5 miles out and back then one more mile for me out and back toward utah lake.    9:18 avg.   

worked :D  off early 1510     tired.  pacing tmr.

up 430 am.  Oak canyon jr high at 5 am.  Bust 510 am.  cold up top so glad  i brought my thermal top.  Ran broken mile before on the top parking lot at big springs.  Place of Amber and Kyle's first look is lower parking.  Sprinklers soaked the sit down place.  Started right on time :D .   Just a little hamstring hip pain left/tight.  Went away after five miles.  Kept it even effort under pace first 9 miles over pace last four miles.  Course short 12.95 checked with others.  Walked through three stations.  Well put on race minus the bikers who were very rude, seeing there was a race asking people to get out of the way while going fast.  Crazy.  Paces :  8:04, 8:14 (potty)  7:58, 7:58, 8:07, 8:01, 8:02, 8:01, 8:03,  8:43, 8:32, 8:57,  and last 0.95 miles 8:55 pace. avg pace 8:17.  Met Debra Wing.  we talked for five miles together.  time flew.  came in 1:47:10 as 1:50 pacer. Goal was 1:48:00 to 1:49:59 but race was short so I was a minute faster.  

9 miles , five with Amber, cottontree family practice.  did her loop after heading to maceys to use bathroom then I did three more on my own toward canyon and back.  8:55 avg. felt easy.

worked, thought I worked wednesday.  mistake either way.  good shift.  got to sleep in until 611 am.  just happened to use bathroom at 611 am and saw work tried to call me.  

8 at vasa.  3 warm up easy.  on my old last jan=march tm.  10 x 2 min off at 8:34 to 8:57 pace and 2 min on at 6:58 pace x 3 at this pace, 3 at 6:53 pace,  1 at 6:49, 1 at 6:44 and 1 at 6:38 and last at 6:35.  felt good.  left hip a little tight at beginning. 

Hike with Brooke after Layton temple session and breakfast salad at Kneaders.   Really a salad but we hadn't had breakfast.  8:45 session. In car at `10:30 am. Shortened version but we took pics and looked up where we were going.  WE on Adam's Canyon hike.  1.9 out and back from restroom.  2 hours 14 min with our stop at top.  We got pelted with wind and some rain with looming t=storm clouds but they passed after we got through the switch backs and into the shade.  PERFECT TIMING !  We almost turned back. Water fall was wonderful!!  Steep in areas for sure.  Shaded until falls and on way back sun was back out and it was toasty.  Great views of Layton temple :D.   we looked for a stream to soak our feet, reservoir blocked off small pond was too So we thought of vasa to change at since we were sweaty and had brought a change of clothes.  Along our conveniently 1.5 miles to vasa when we searched for it we saw a splash pad with only two kids there so we joined them and changed in that bathroom after.  We then went to the outdoor mall in layton :D.  I was then really suddenly tired and needed more food so I got us a peach shake at chick fil a then we headed to pick up David after reading three in a series of creepy carrots/ underwear and crayons books and read them to each other.  Laughing.  We then ate out at this train station mexican restaurant which was delightful.  Not too pricey and perfect portions.  El Sabor I think.  Headed back to Layton temple and Brooke got her car and they left and I left for home :D

651 am.   potty stop 8 min just before first mile.   lone 20 miler.  amber no show.  3 miles before er potty maceys.  back to car to check phone for amber and nope but went to her apartment street not there and back to car to tell her where to go.  plan was 6 up canyon and back then 4 out and back toward lake.  I decided while running by eternal fountain to just do  the rest as out and back after the 3 around cottontree etc.  So I turned around at 11.5 miles which was a mile past bridal veil falls.  8.5 miles back to car.  paces were decent.  stopped at water at maceys, my car, eternal fountain times 2, bathroom at campground x 2 and wills pit stop where it burned like nothing else.  Two miles left and  I felt GREAT!!!!  Paces decent=  8:26 avg  phone broken so cant change screens right now to see paces.   got the paces:  921, 903, 846, 901 Uphill to univ, 844, 841, 858, 839, 843, 829, 756, 741 (singing phantom throuh these miles) , 731, 742, 753, 742, 753, 758, 756 and 756.  

About 8:50 avg up and 7:50 avg down.  pretty flat miles 1-7 and 1to 16 to end. some head wind when reached canyon.  

8 very easy. But it was warm at 810 am. 9:28 avg. around my place through discovery park etc.   first mile 1021.  Last 8:47.  Not sore.  Placed on call at work per request.  

1walk with amber then five jog with her.  Easy easy. Then three on my own. Cottontree to Maceys to Jamestown to apartment to past Maceys under three roads.  Turn.back to car   907 avg on run   23:41 first mile walk 

2 warm up.  60 min of speed play.  2 min on /off x 15.   Ons started at 649 x 3. 644 then 639 635 and 631 three each   Always to the next speed level for 30 seconds of the last set of three  last one got to 6 pace briefly.     8 miles  7:30 pace avg   Offs at. 857-8:22

8 easy outside  9:05 avg.  from lone peak golf course to Timp caves and back.  

Cold morning. Drove up at 4:50 am.  Arrive 605. Er potty stop.  On way.  Forgot to eat. Brought one gu.   Took at mile 6. Followed band specific for course and kept it under pace. 15 seconds  to 20 seconds for a couple miles. Knew course measured long two years ago. Managed to do better tangents tii hi s time.  Paces 703/725/719/719/7/32/718/735/7:30/720/7:36/740/7:55/802. And 811 for last .15 miles all pages under except mile 12 right on pace band and 13 - 6 seconds over. 7:31 avg