Believe to Achieve

13.35 miles with jessica at Rotary park.  very lovely day.  started with nice run.  8:30 avg.  7:06 am.  159 avg hr.  

then breakfast for Courtney's bday with brooke and david and troy at TruReligion.  Very yummy. Then sweat reunion 2-5.  courtney won red vines :D.  

1, 2 , 3 , 4 , 5, 5, 4, 3, 2, 1 (30 min of speedwork)

2 mile warm up.  Life fitness.  Ones next to my fav.

potty and water.  forgot to stretch.

music on even during warm up.  soooo loud at vasa felt claustaphobic.  music calmed me.

paces-

6:15 for 1 min ,  1 min standing rest

6:27 for 2 min, same rest until other wise put

6:31 for 3 min, rest

6:35 for 4 min, rest

6:40 for 5 min, rest

6:40 for 5 min, rest 1 min

6:35 for 4 min, rest same all the way through

6:31 x 3 min, rest 

6:27 x 2 min ,   30 seconds rest only :D

6:07 avg for last min, started at 6:15  moved it up and ended at 6:00 pace for last 25 seconds. 

talked with angie and jenny.  was gonna do weights but will tmr then.  

10 easy  8:44 avg.  five out and back Murdock from marker 7.  Avg HR 143.   40.5 seconds of three stops one tie shoe two to cross 1600 north.   Thighs sore from sw yesterday.  

4 before work easy

woke at 457 am to no alarm.  decided to get out.  got out ten min later.  8:56 avg back at 543 am.  10 min to get ready.  avg hr 139

WOG day

1/2/3/4/5/5/4/3/2/1 repeat x 2 (minutes jogging) with 1 min WALK in between, started with one min walk.  When I got to 80 min (two cycles) i was at 7.75 miles and 0.9 miles from home.  so kept running to 84 min, walk a min,  finished with jog to my house 1:28:20 so 3 min 20 seconds jog.  21 min of walking out of the 88 min total of run.

i do this kind of work out when i don't feel like running.  legs feeling heavy and quads hurt all day yesterday but thankfully not today.   I work my altra navy blue walking shoes so I would not be tempted to run.  Also flat shoes and wide toe box just feel good letting my feet breath and for me to use different muscles.

avg HR 135.   8.66 miles.  10:12 avg  

Too tired didn't run before work

start at willow park and run on lehi parkway trail with jessica and a little with devra and soren

0.8 miles warm up easy 0.8

20 miles (was gonna be 18)

first south four miles back to car 

then north 3 miles to thanksgiving point bathroom then back to car

13.55 here roughly then back to water at bathroom south and back 

got to walk 1/4 mile :D   since we were over at that point

8:27 avg. last 2 miles hr too high so jessica had me sit on ground and rest for 3 min twice.

started to get that panic feeling as it got hotter and my hr started to increase over 175

8:27 avg

8:47/8:24/8:23/8:30/8:29/8:29/8:17/8:16/8:36/8:22/8:22/8:32/8:25/8:25/8:30/8:20/8:28/8:28/8:20.  avg hr 157.  the stops helped that avg come down i presume,

2.5 very easy warm up (2.5).   started at 10 pace (6mph) increased tm every 1/4 mile by 0.1 mph until 2.5 miles three 0.05 mile pick ups to 6:58 to 6:53 pace.  23:10 9:16 avg. Then 6 min break- potty and stretch  and then right in to speed.

2 miles at 6:58, last three min or so at 6:53  pace last minute 6:49.  14:06 (tm takes 20 seconds to get to pace so avg 7:03)

half mile jog in 4:34.  started at 8:57  for 0.12 then 8:49 for 0.12 then 8:41 and 8:27-34. 

2 miles at 6:58 but moved to 6:53 sooner so that split was 14:02.  7:01 avg.  Also last min 6:44-49 pace.

half mie jog in 4:33 same as above 

2 miles at 6:58 for 3 min then 6:53 for the rest except last 90 to 120 seconds (can't remember) at 6:49 to 6:44 last min.  13:59 for this one.  6:59 avg.  felt the best on the last one probs bc knew almost done :D    no aches or pains.  

half mile in 4:32

10 miles :D  

upper body hand weights and abs

3.1 miles before work. woke at 5 am and couldn't sleep.  alarm usually off at 535am  so just got out at 508 am and ran until 540 am.  worked.  troy left for sg at 4 pm  came home to pups started watching sullivan's crossing.  

didn't sleep well.  then busy day at work.

up until 330am watching sullivan's crossing.  got tired at 10 pm pushed through then def too awake and into show  slept until 730 am.  watched a few more episodes, cleaned bathrooms then at breakfast at 11 am.  felt very bloated last night so didn't eat much.  now getting drowsy again.  taking some time off running.  liking the show.  

10 easy but muggy 74 degrees at 7 am around my neighborhood.  just no adrenaline.  no injury just dealing with bloating and bloating and NO sleep.  Wednesday night up until 330 am!! slept to 730.  nap 1.5 hours then up til midnight again.

9:38 avg  10 miles 140 avg hr. 3 min 40 seconds of stops, one long waiting for cars to pass to cross main road.   two short water.

hobble creek half 13.1

Goal 1:33-1:38-  wow made the goal 1:38:09.

one warm up from bus drop off to the start 10:00 exactly, probs more like 9:15 I had to zigzag in front of the porta potties to get in the mile.

got to top at 6:50.  race started on time

6:53

7:09

7:09

7:07

7:01

7:04

7:27

7:16

7:35

7:57walked just before this mile before water station then right after the marker 10 through water

8:34 walked two times

8:44 walked three times

7:48 decided not to walk but really really really wanted to

last 0.05 jogged through the grass in 8:02 pace.    

just no one ahead of me for several miles after i passed a guy at mile 6.  then was passed by a girl at mile 9.75 so then i walked oh and a guy sped by me too before that.  and I just felt impending doom in my breathing so I had to walk.  walked up hill to mile 11.  Then just after mile 11 several times between that and 12.  felt eternal for me.  I wonder if my iron is low????  forced myself to run entire 13 th mile.  

1:38:09.  

I have paced the 1:40 half three times at gardner village in last tim camee in under 1:39.  Flat course no aide.  So idk???  I also paced east canyon half 1:40.  Let me check those times:

ECM= 1:38:48

Gardner village witch half:  1:37:54 (a little short, they made it longer next time (witch, santa and lucky13 are same course)

Santa run: 1:39:37  santa suit slow down

lucky 13 1:37:27  felt great! 

1 mile easy less than 8:30 pace

2 @ 6:50-7:20 (14:07)

150 seconds walking rest

1 easy

avg hr 144 pace avg 7:50

no stops

easy run 8:53 avg

worked

0.4 on one tm then to next.  Used runna app.

got off track bc forgot about walks!  

0.75 warm up 8:18 avg (according to watch)

90 secs rest walking

1 mile 6:41 walking

120 secs standing rest

6:22 for 1/2 mile

1:30 rest walking

6:22 for 1/2 mile

1:30 rest walking

6:11 for 0.25 miles

1:00 rest walking

6:11 fro 0.25 miles 

1:00 rest walking

1.25 miles 8:07 avg

i got off track so had to run longer at times and go into other slower workout so my rests were fast

easy 845 avg hr  150 hr avg  3 min 37 sec three stops two water one sprinklers very muggy

put on call

8 easy but not bc left at 905 am from lone peak park

avg hr 148. 910 avg.  similar loop to june first run with jessica.  hotter (40 percent more humid actually) today and hr a lot better,  bc i didn't run 7 miles before hand :D up and down af canyon.  

runna modified:

1.75 miles easy

90 secs walk

10 x 400 m w/60 secs walk in between each pace were at 6:15/6:11/6:07/6:03/6:00/5:56/6:00/6:03/6:03/6:03-6:00

1.75 miles easy

6 miles 

9 easy with mel, lehi parkway from willow park.  8:42 avg.  avg hr 148.  4 min of stops. lovely rainy drizzle.  love running with melanie :D

rest day

easy no faster than 8:20

ECM half 730 am in morgan valley PACER FOR 1:40

2.3 mile warm up at 9:23 avg way steep uphill mile, tested knee on down, oh my i may die!  knee felt awful was gonna bail from pacing or switch to 2:10.

but i had taped it and decided not to bend it much.

Here are the splits for the race (using course specific pace band)

7:07

7:27

7:23

7:23

7:35

7:19

7:35 (doozy of  a hill)

7:26

7:17

7:26

7:41

8:03

8:00

last 0.15 jogging in because over a minute under 1:40....0.15 miles in 8:02 pace

1:38:53.   last year i was 1:38:49!! :D   first mile was four seconds faster!! I felt way better this year!!  13.15 miles!  again