Believe to Achieve

church in catumet 9 am 30 min away

walked around pocasset- circuit ave

home for lunch

then to craigville beach

lots of seaweed unfortunately but some waves, water nice but too seaweedy but did swim

pretty hot out

jen and jess and jen's grandkids - Winnie and Daisy

went to house to shower and change and go to dinner

Ate out at Sam's Seafood for courtney's bday

Shipwrecked ICE CREAM  rum raisin given to me accidentally  got it switched and got two  lol

Sandwich run to beach with amber

found a turtle in road to save

ran about a mile on the beach 947 avg

78 degrees 639 am hr 133   87 percent humidity

lunch at house before leaving

was going to go to pirate museum bc of overcast and brief rain but tooooo busycthere so going friday

shopped at cuffys

mini golfed in sandwich 

dinner at pizza place    (dad and i pd.)

sandwich opposite way to beach

sandy neck

lovely area

hr 146 64 degrees shocking cooler 639 am 85 percent humidity

845 avg pace

boston for the day :D  freedom trail  ended at museum

ate at quincy market (everyone on own)

splurged at mike's pastries (everyone but courtney on own)

mcdonalds in plymouth (not me)  everyone  on own 

provincetown  inn parking lot (free) walk jetty /jog part on beach

934 am!!

76 degrees

68 percent humidity (some breeze help but melting none the less)

97 HR 

bc on rock and sand for entire work out i put it as a work out 

23:52 avg pace with stops at end of jetty and along the beach and at light house for like 10-15  min ;only stopped my watch for 92 seconds.

whale watch 1230!  

shopping and lunch in town 

pilgrim monument would have been good but we at least took the elevator ride up the hill side to see it!

early 930 am boat to Martha's Vineyard, narrowly made!!  they ended up leaving late- 940 am

HUMID PLANET OVER THERE

started at gingerbread houses

then bus to edgar town.... probs should not have so crowded on bus but we all got seats thankfully

only really ate at an expensive cafe like all the other places were more so...18 for a sandwich or wrap each. nothing with it..  crazy sauce.

then went to jaws bridge, kyle and amber jumped with troy first and then again when i went to do it.. kyle lost his apple watch diving.  He didn't notice for like 30 min.  so gone for good.  I was timid but able to stand and jump off with a boy's help while troy filmed.  girl by him had been there for an hour and didn't do it.  VERY refreshing water. Brooke and David also did it.  Evie got in water briefly. She was a trooper here.  

troy and i shared an ice  cream.  Courtney did not want to leave! 

got 615 boat back.  ate at 99!! 15 a person for LOTS OF FOOD.  Amber and I ate the turkey dinner...so goood.  very happy with that choice.  got back about 930 pm

8 mile route

8:41 avg

avg hr 154

76 degrees at 703 am.  94 percent humidity

strong entire run

pirate museum!!! we loved it  1015 to 1215!! 

ate our packed lunches at jessica's house and changed to swim suits and off to

gray's beach with jen and jess  high tide came too soon  

cute little nook to hang on and paddle board and not worry about sharks though troy apparently wanted waves

went to house to shower and head to my cousin jen's for bbq 6 pm  hamburgers and cheeseburger, avacodo dip and salsa chips and pasta salad and salad and water melon and s'more (only like five of us on her cuter burner). 

played one round of the game that kyle usually wins, evie getting way too tired 

same route longer on beach

watch didn't pick up first part then went whacky later 

739 am  about 9 avg pace, avg hr 144    77 degrees felt hotter as no overcast 83% humidity

ran with amber for first 3.5  

she stopped at beach while i ran another mile on it

but i did the out and back and she went straight home   humidity killing her 

went to hyannis to shop for tshirts while courtney at museum

then to jen's lake by her house. EXTREMELY REFRESHING. Mystic lake so wonderful on paddleboards. went across and did the connection like courtney.  though courtney and kyle swam across!    stayed a little over two hours  brooke and david joined us an hour in  evie got some fresh water time in her clothes. splishing and splashing and playing in the sand.  

later we went back home to change for craigville beach bonfire. too windy for the bonfire that usually goes off at 8 pm after the band plays two hours.  we danced and ate some dinner, left overs water melon pasta salad  pulled chicken and salad stayed until 820 pm

ate ice cream at 4 seas :D  yum!  coconut and idk what else i got the coconut was so good!

home and packed up from 34 fishhouse drive sandwich house

no church  

had to get out of house to lexington/concord sites 

did audiotour

stopped at north bridge

bloody angel

paul revere site

little women author's house and other famous authors

ate in town at Tatte's cafe YUM!! had a breakfast ! nicely portioned  

last treat for the fam at the ice cream place STUFFED now

then off to airport in manchester 47 min away  stopped and got gas 14 miles away

flight delayed 31 min we arrived just after 5 for 610 flight

it left at 645

landed chicago 30 min on runway with evie in my arms playing with her butterfly toy happy happy cutie, we were separated  2/1/2/1 courtney front row window :D

next flight we were all in same row except courtney-- row 11  it was delayed an hour so the 30 min delay plus 30 min on runway took that all away   so crowded there

evie fell asleep 45 min in  i did too. soooo tired it hurt

landed 1220.  hung on runway again for like 20 min.  lost a ring toy drama no find though girl told brooke and david she turned it in

called for shuttle and got to car about 115 am. packed it like tetras with courtney's bag now included and managed well

home like right at 2 AM  .  bed at 230 am.  awake at  8 am me. poor troy got up at 650 am. 

bed 230 am  awake 8 am

unpacked everything for me and troy and some of courtney's in Troy's bag

vaccumed the main level and washed/mopped the wood floor.

no breakfast went to gym at 1145 am start time on vasa tm

2 mile warm up in 17:29 (8:45 avg) started slow ended quicker. stretch. start 3/2/1 as below.

3 miles at 7:02 avg started at 7:03 for like two miles  and finished faster getting to 6:27 for a moment( honestly faster just this tm takes 20 seconds to get to 7:03 pace)

21:11.     so take away 20 seconds -20:50.    6:57 avg  went faster at end but it was really hot in gym and i was not sure i wanted to do the next set.  i was doing 3/2/1 (miles) with 1/4 mile jog at 9:31 pace after a minute standing rest.  next set started at 6:58 for a mile then increased every 1/3 mile until two.     This ended up being just under 14  min so 6:58 avg.

another quarter mile jog after min standing rest 9:31 pace for jog

right into mile at 6:44 which was just too hard, from lack of sleep no food and humidity in the gym!!  so i opted for 4 x 0.25 miles with 30 - 40  seconds standing rest.  6:44/6:39/6:35/6:27.   

finished with a jog at 0.5 miles at 9:31 to 8:20 pace to round up to 2 miles.  so this was 16:36 for two miles.  8:18 avg.

came home ate breakfast at 115 pm lol

worked

9 easy

lot less humid in utah

858 avg 146 avg hr

out and back ending at discovery bathrooms and same return route of 4.5 miles

work only

nice and easy feeling wiped out tired from not sleeping well waking several x a night and finally falling asleep when supposed to get up, alarm going off

met up with brooke c at 540 am  4.5 mile  949 avg hr132

2 warm up 1 mile up to top and down very easy 10:53/9:10 avg hr138

13.13 in 1:49:15   at one point we were 1 min and 33 seconds ahead so we walked through last two aid stations and really slowed just the last 0.13 miles

avg hr talking entire time non stop

806 (806)

807 (820)

806  (817)

810 (818)

803 (825)

800 (809)

807 (816)

826 (824)

840 (841)

839 (836)

858 (843)

836  (827)

last 0.13 at 9:13 pace.  Parenthesis is pace band for 1:50 (823.7 avg)

5 miles to my house after stopping at finish for 10 min.  carried my drop bag on my bag (about 4-5 pounds) awkwardly holding the cinch pack strings together with one hand or the other so pack would not bounce off my back.  my knee at mile 18 gave out and was a little painful so slowed and the trotted slowly down 1100 north turned right on canyon and ran through discovery park north side hit 5 miles right at the fire hydrant by tanakas.  hr avg 158.  

temps perfect 60 degrees at start. never felt hot.  

after the 2 mile warm up i didn't clock the uphill i did but i ran from road to starting line so probs about 0.15

knee bugging me....ugh

so went out slowly and ran a mile walked a minute x 8 miles so 7 min walking

never went fast  here and there around neighborhood

avg pace 9:33  avg hr 143

10 miles with Melanie starting at her house and to willow park and heading left

went until hot springs

avg hr 150

easy recovery pace but then per her fun app we did a little speed off her phone talking to us on peleton

4 x 30 seconds with min recovery jog then 4 x 1 min  with 2 min recovery jog ending with 4 x 30 secs again

1.3 miles left to her house

avg pace overall 8:53 first five miles 931 to 904 paces

muggy entire run /stale air and warm but not boiling

went to chiro yesterday for right knee and came out with left hurt rib right under left breast no bueno, at work 

not able to run

rib pain

lots of splenic flexure gas pain too belching tooting 

from special k cereal, too much iron

joints achy too  had this cereal three times this week a lot this am

also chicken salad with no bread yesterday and chia seed coconut pudding all ganged up on my digestion

went back to marc chiro 

really no help 

knee however a little more help

hard to sleep with this pain and belching

called in sick for the pain and intense pressure and joint aches in knees mostly right stiffness, some sort of flare

slept until 730 am  

at 930 ibuprofen and tylenol taken at 5 am kicked in an rib pain not as intense so tested out stiff knee/body and rib in the 82 degree grossness, some cloud cover

ran super slow first mile 10:36 then 9:41, 9:29, 9:09 and 9:01.  avg hr 142

got out some kinks and rib i could feel but not have to stop pain, energy level low but certainly too hot for my liking but tolerable since cape cod runs

avg pace 935  stopped at uv peds potty 

broken rib??  super painful after ajustment at chiro tues went back thursday no better and pretty painful all friday night also belching a lot just overall malaise

jogged one mile up canyon from bus drop off   

then another 1.5 miles

very painful running the first 8 miles then i walked 12 times

hr got up to 190 at one point

muggy had rained on way to mapleton  and streets all wet

muggy at race felt not really hot but more out of breath and no adrenaline and a high heart rate so just walked

737

730

725

719

720

719

733

732

the walking twice during mile 9  x 2 ??  8:14

3 x walking in mile 10 - 8:15

three times again mile 11- 8:36

3 x mile 12 and longer- 8:59

and x 1 last mile - 8:04

last 0.05  I forgot to stop my watch.  so don't know pace. I was gingerly joggin.  it took 20 seconds to get to finish from mile 13

always this race is off by first mile bc it cant pick up in canyon.  

got 13.05 without it picking up so it would be right on.

first age

iced in ice water at finish

got rib taped after chiro checked it.

10 very slow with jessica :D

i texted hey i m gonna go and try and jog

her- hey i wanna jog with you

met at bull head after a folly at the on ramp of being cut off...we left 10 min later than planned

820 am start hr avg 138

first 3/4 mile we walked then busted out our 10 pace :D  last mile we jogged in at 9:29 

overall pace 10:16 avg 

felt so nice to jog recovery

and the cloud cover for majority of run and a brief sprinkle of rain x 2

10 min of stopping at water

10 plus easy peasy 703 am highland glen upper br park and ran to lloyd and jan.  ran/walked jogged with lloyd and jessica for 3 plus miles then jess and i got in 6 more for 10 miles on our fav loop.  

10:27 avg walked several times but it was great to do :D  

avg hr 133

lloyd is 78 and still has lung cancer, positive nice guy married to jan

lloyd used to be top of race circuit nationally in his day :D

5 before work , 4 of them with brooke c

905 avg

avg hr 143

5 easy before work 

1 before meeting brooke c again 4 after 

but after using potty after a mile ish i learned i was on call by dates

so went back to bed

939 avg   had to go br bad so had to slow down 138 avg hr

0.12 miles around parking lot at timp caves waiting on kim

8.19 up and back af canyon easy 8:41 avg    avg heart rate 154

0.72 up and 0.71 back (161 elevation gain) to get 9    avg hr 155

I was going to meet kim with a ride up from courtney but helped move amber and kyle a lot yesterday to Thorneberry apt.  I was already feeling sick all week  indigestion and weakness and rib pain and body aches.

i cancelled on her but forgot to tell courtney and honestly figures she forgot

so she woke me at 555 am and asked me whats going on...then i could not fall asleep so got up the BR at 610 and contemplated for a while and decided since it was the first cooler day with some sprinkly rain I would just run until i could not.   I had activity day activity at 10 am so i had a time restraint.

got out at 632 am and ran five mile loops on the second loop i ran with brooke c for just over a mile bc i had texted her and she said she was on 600 north 20 min before that. she had run 3 miles by then and had no more time with busy kids schedule. 

i then ran a dif 5 mile loop with some same parts for second loop then same third loop as first then out and back on same course for forth with a little variation.  

just jogged no picking it up.

first mile 9:52 , last mile 8:24 so that looks picked  up but all other miles nice and even

952, 916, 909, 902, 849, 856, 829, 848, 844, 838, 845, 852, 848, 850, 839, 840, 849, 847, 845, 824.

rained on last mile :D before that over cast, brief sun , then sprinkles, then rain D: and thunder

8 easy miles

so slow

cul de sac and side walk jog

136 avg hr

1004 avg pace  32 seconds pace