Believe to Achieve

New Kinvaras came in the mail two days ago.  Wore them for the first time in this race besides walking around in them one day at my house.  Kim and Jane were running Onion Days 10 K so went over with them.  We ran 2 mile warmup at 7:45ap.  Then my knee pain was back so I opted to do 10-22 on/offs (1 min on /1 min offs) for the 10 k race.  I hurried and got my watch together. The race after warmup was about to start.  I set the 22 on/offs but then apparently pushed the wrong button so it only just started my watch. Grrr.  I spent the first 1/2 mile of the race trying to figure out what happened then gave up and then just pushed the watch lap every min for the ons and offs. So first 0.65 ish miles were like 6:36ap then I ran an off at 7:30ish then on off x 11.  Offs were too fast and ons were too slow because hey, this was a race.  LOL this was not easy.  I kept passing people every other minutes and eventually the crowd was thin so there was only two guys I would leap frog until after mile 3 when they stayed in front.  So I decided to bag the on/offs for a mile (0.86) then started them up again for the next mile then just ran the last mile at whatever  I could muster.  Ended up with a time of 43:06.  AP= 6:56.  Garmin read 6.2 miles exactly.  I was ninth overall woman.  First female over 40 (I am 45).   Met the guy just 25 secs ahead of me at finish. He and I both ran the Murdock Half Saturday.   He was 27 secs ahead of me there!!! too funny.  He is 58 and also trying for Subthree at Sg.  YIKES.  My 10 k time does not look subthree ish!!!  

kinvara 5s.  Getting used to them on this run.  Yesterday not so much.  EASY run today.  8 miles @ 8:22. First mile 9:10.  Last mile 7:57.  Left at 1130am.  HOT but oddly it didn't seem to wear on me.  

5 miles tempo.  First time up before work to run in a long time.  Wonderful hot wind!! Found only one cold spot in the air for like a foot of my run.  Like a  swimming pool.  So not ready to try to run fast in this.  Warm up slow....was like a 10 min mile for a few tenths wondering what the heck was wrong with my watch cause I felt like I was running a 830pace for sure.  Ran 2 mile warm up.  Then 6:59 (emergency potty break at about 1.14 miles....thankfully I was running loops and my house was nearby), 6:47, 6:52 (saved by an untied shoe, bought me 15 seconds rest), 6:39, another shoe untying, same shoe, must have been planned, ha ha, and final mile 6:47.  I ran a loop from one church to the other.  Both churches have this slight uphill portion and I would run thru the parking lot on the slight down hill.  HEADWIND every other half mile!! Tailwind must have helped though.  This was not fun.  NO MUSIC!!  Ipod dead from half marathon water dumping.  Big bummer!!!!  AP for tempo = 6:48.  This was run at 430am!!!  1.2 mile cooldown at 8:24 ap.    Off to work for 13 hours.  So busy. Non stop.  So tired now.  It is 8pm.   

8 easy pace miles at  just after 10am.  AP 8:23.  Went here and there and everywhere, rolling hills.  NO soreness from tempo yesterday.  Just can't shake the blues but trying my hardest to think positive. So here is something positive: LOVE my KINVARA FIVES.  Since they are my first pair of Kinvaras I might be on to something.  The fours and threes and twos never fit right.  I think they widened the fives in the toebox.  

I work tmr so had to run steady long run today. Meaning a slow long run with no fast finish for last six to 8. That is next sat for cottonwood half pacing job for 1:30. Today i left at 8:45 am. It was great the first 8 miles then I was tired from the low carbs. Brought with me one pack of stinger gummies...11 small pieces but apparently steady long runs should be carb free. Not electrolyte and water free. I had three places I stopped for water. Warm water. But oh well water nonetheless. Iws very salty...happened to get a taste of my salty arm while getting water. I ran easy pace but man my arthritis acted up badly by mile 14...both knees and pelvis. The very slow pace from the begining made it so i didnt feel any endorphin effexlct so pain greater. AP 8:31. Would have been 8:35 if I didnt end my misery with one sprt of fast mile at the end- 7:00 flat. Muscles or heart not the issues, just joints. I am pretty much looking forward to the end of my marathon career after sg. I need to rest my body for a while, do some easy cross training.

6 easy miles, with 10 x 0.1 pickups equal offs to get ease the boredom. Run was at 730 pm after work. Anxiety worsening . starting on zoloft 25 mg and progesterone sublingual low dose.

Ran to Jenny's house 0.83 miles away. Didn't realize she lived that close.  Plan to run 12-13 miles.  Ran from here house uphill til mouth of canyon then to eternal water fountain and the Alpine loop in reverse.  Stayed with Angie and Jenny until the top of hill by Fire Station in Cedar Hilla then ran to catch up to Kim and Jane.  We didn't stop from miles 3-8.  8.2 was eternal fountain.  Stayed 10 to 12secs behind Kim and Jane for the next 2.5 miles then they ran with me a mile (7:04) then I ran the shorter route to Angies (they were running 18).  Last mile 6:59.  This faster run was needed....Well just the last two miles were fast.  AP 7:41.  The significant downhill helped keep our pace slower.  Angie's house is before the significant downhill in my 13 miler.  Kim and Jane were looping back to Jenny's. PM conditioning training for u12 and u14 soccer teams (Northern Peaks). Thunder and lightning and rain while we hung oit under pavillion at discovery park. Stretched then ran 2.00 miles. I was the 9:00 min mile pacer. u14 had to be in fromt of me and u12 just a minute after. so 18 min for u14 for the twk and 19 min for two miles for the u12. All but one made it past me for u14. Alyssa had a side ache. Then we did hiit workout in the sprinkling rain which had 3 x 400 meters in it. They were nkt easy avoiding tons of puddles on the pathway. A lot of the girls jumped right in the puddles during the 2 mile run. And a few more went above knees in the biggest puddle full on with shoes and socks. Oh to be a kid again.!! total pm miles 3.00.

Just loving running in the rain/drizzle!! So refreshing!!  AND just loving my Kinvaras.  They are working out so nicely for me!!  FINALLY a shoe I can trust in any of my runs.  Felt great the entire run!!  EASY day.  AP 8:21 for the 8.  Ran this way and that just enjoying the cloud cover!! 

Speedwork on the TM at Gold's gym in AF.    Got there and started around 10am.  Ran 2 mile warmup nice and easy.  Plan followed (3 x 2 miles at 5 to 10 k race pace).  I don't know 5k race pace and Onion Days 10k was 6:56 pace with the on/offs method.  So in my mind I felt I could probably run 6:30 pace at my best for a 5k.  Started slower than pace cause I am mental that way.  After warmup ran another 1/4 mile cause I had stopped the TM and I don't like to just start a mill to top speed from zero.  Ran that at 7:30 pace and went right into the 3 x 2 miles.  Set one: 6:35, 6:34 (last 1/4 mile of second mile upped pace by 0.1 mph so 6:31 here so the mile averaged a whopping 1 second faster, yay!!).  400 meter jog (8:48 pace) Did the same thing with next two sets only started where I left of in pace.  Set two: 6:31, 6:30.   400 meter jog (8:48 pace).  Set three:  6:27, 6:26.    Then another 400 meter jog.  Then 3 x 200 meters with 200 meter rest:  5:56 (too easy), 5:52 (still too easy), so finished with 5:42.  Felt strong.   Did high knees like I was a sprinter. AP for 8 miles = 6:53 of sw with the recovery jogs.  The warmup was 8:40 ish pace.  Ran 1.65 miles cool down to to get in 15 minutes for the cooldown. Kept it nice and easy. Felt great. 8:48 pace there.  Off to Zupas to hang with a good friend and chat about life.  Salad and soup post run was excellent!!   Five hours later:  I am still an old lady.  Ha ha.  Need a nap!!  SIDE NOTE:  When I started my workout with a 1/4 mile rest then right into the 3 x 2 with 400 meter jogs ...I got to 6.2 miles in 41:59....so OBVIOUSLY I can run a 10 k faster than I did with the on/offs I did at Payson Onion days.  So that is good news to me.  Not necessarily my fellow bloggers.  I am trying to find hope wherever I can :D.

easy miles. stop watch guess on mileage. 62 min. (course tooled it next day--7.4 miles) SO  8:22 AP.  

3.5 easy about 8:10 ap headache so left at 1230 pm when headache gone uo late at byu football game and didnt sleep as well as i should so napped an hour.

Just fun from the drive up to the standing in line to get a bus up the canyon to a short warmup in the crisp air (2.5 miles) to the 1:30 pace sign in my hands and meeting lots of fun runners. Followed the pace band pretty closely. First mile way short..0.83 so that added a new challenge to the pacing sport...will the course be short ? on? or long? hmmm. i seetled some discouraged runners as i passed them that i was running a course specific pace band pace....as i think a few thought i was a ways ahead..welll without knowing if satellitr transmission or mile markers were off i had to just go with my previous e periences and think it was going to be long and stay a little under. Even though i felt for sure it would be short all the way to the last 2/10ths of the race....i was jogging along with my first slow mile of the race...7:35..for mile 13 as i trusted the last marker to be on with my stop watch mlde of my running garmin....i was cheering tons that mile for everyone behind me to pass me as i knew 1:30 would be me exactly if not just under by the way i slowed thru the last mile. I saw the clock 50 feet away and it read 1:29:50....i hadnt looked at my watch mode for 2 minutes and didnt realize the course was LONG....he he so i squeaked in just over 1:30...in 1:30:03.9. How fun as i stood there with many with the under 1:30 group just so thankful I pushed them to pass. Even runners a few minutes slower than me thanked me...just seeing my sign gave them hope :-) I absolutely loved this race and people and course!! well run and great atmosphere overall. One particular runner ran with me from mile 3 to 12. She had just found out she was pregnant so she had to tone it down...five weeks pregnant...with her fifth child. We talked full sentences the entire time....even accidentally running two 6:20s...a 6:20 and a 6:22 together...I told her those miles were supposed to be fast but not that fast...6:35 and 6:31 so i dleiberately took it slower the next two miles. She came up to me at the finish...she ran 1:28:49!!! Her name is April. I love April runners! she was energized and smart....she said she was gonna play it smart and stay with me til last mile. So great to have her company! some had gone out too fast and were worried when I passed and I let them know they could do it and just needed to follow...we were so close to finish. I said whatever I could positivel y to motivate anyone struggling . Pacing is fun causeit isnt all about me and hopefully does however strengthen me for my hardest race. coming up. And there a pacer would do me a world of good!!

17:30 wu for two miles. 15 x 1 min on/off. 10.1 (5:56) x1, 10.2 (5:52) x 4, 10.3 (5:49)x 5, 10.4 (5:45) x 2, 10.5 (5:41) x 3 with pace to 5:36 for last 15 seconds. Off minutes run at 8:49 pace (6.8mph). 15 min cooldown @ 8:48. Some soreness from run saturday so was easy to 7 of them then I was getting tired, working hard on old lady legs with only one recovery day (sunday). So hot in gym!! which made it harder. Ran 12 on/offs withoit a break then had to get a drink and use bathroom. So three minute rest here.

Easy run day.  Just ran whatever felt easy.  8:29 AP.  Very nice run mentally and physically. Quite enjoyed the route I chose towards AF then up the back way thru Art Dye Park and continued on the trail to Deerfield elementary. Got off there and jogged home via Silo road. Nice weather at 10am!!

slow miles before work at 5am.  Could only fit in 5.5 before my shift start at 6am.  AP8:51.

fatigue day. could not wake up! went back to bed after kids off to school. at 930am til 1030am. got to gym at 1045am. so worried about planned work out...was supposed to be yesterday but i worked. so today 8-10 yassos. ran two mile warmup in 16:42 at 1%. Stretched briefly then ran 1/4 mile at 8:57 (6.7mph ) then right into six yassos before stopping to pee (had to badly for the last four) First three at 6:03 (9.9mph) and next three at 6:00. with 26-28 second rest, no running then i would start tm to 8:57 pace for 1/4 mile. This ends up being nearly the same time recovery as speed (2:45 ).  Then,  I came back on tm after four min break and ran another 1/4 mile at 8:57. Then two more yassos....one at 6:00 and one at 5:56 (10.1mph). So here I was at 8 x 800s and wanting to be done. And I thought I was... so I began my cooldown at 8:57 pace. Well when I got to 1/4 mile I just upped the pace again to 10.1mph and when I got 0.2 miles into it I stopped... I was hungry and tired cause I hadnt eaten breakfast and only had about three ounces chocolate almond milk  and five ounces of cherry gatorade and the mix of the two was nauseating! this was taken in just before leaving for the gym. This run however was really more mental then physical . I felt so good Tuesday emotionally. Feeling strong about myself and handling anything. Then today was like some dark dark cloud was consuming my thoughts and feelings causing hopeless feelings and depression. It was perplexing and agonizing and made me want to give up the day all together . I decided these feelings came from eating foods I was allergic to and too processed chemically...a very rich forty ingredient chocolate cake from costco yesterday at work and lots of peanuts. my feet and hands were itching badly after work. i believe the sugar and peanuts just harbored a bad reaction for me. so eating clean today!! and all week to try and off set this. Anyway i got up the strength to do the ninth yasso...fully.....at 10.1 (5:56 pace) took a quater mile break and finish with  10.2mph(5:52 pace) for 0.3 miles to make up for my earlier failure of mind! cooldown a half mile. Basically I ran 9 yassos with 1 broken up (0.2 + 0.3 miles =0.5 he he)at 2:59:59average pace but this by no means tells me i am on for a subthree. It was not fun!!! went and cooled off in the stream. Then finally ate at 1pm!! i was starving!!!

8 easy miles in the heat of the day.  11am to 1208pm.  8:33pace.  Not going to try too hard for subthree.  I really am dealing with a lot of head games and every single star in the world would have to align for that to happen.  I am not sure I am cut out for running much longer in the racing seen....two more weeks and I am thru racing.  It will be a good thing.  : D I am so burnt out.   

Coworker helped me out so I could run this am with Jane and Kim and Angie, Jenny and Chandi (met at Jane's in Highland).   So tired driving over I thought the run would be horrible but oddly I felt really good and strong from mile one.  Last mile tough uphill and we stopped a few times which always makes it harder for my old body to get going.  First mile 7:41?????  weird.  And I wasn't with Jane and Kim, I was with Angie and Jenny.   After first mile I felt so good I stayed in between the two groups.  Ran to Angie's house (2.75 miles) to pick up Jenny who was only running 12.  We then proceeded up Alpine Highway to Eternal water fountain and further up to Alpine slide (sliding rock).   So fun!!  So fall out there up there.  Rest of splits:  7:37, 7:30, 7:50 (uphill and we had stopped just before this mile..slows my momentum but so fun to take it easy), 7:25, 7:24, 7:29 (a stop at 6.4 miles), 8:07 (very uphill/hilly to sliding rock), breather up top (8.67miles there), then ran 7:49, and rest at close to marathon pace (fantasy) except cooldown last mile was UPHILL...6:47, 6:54, 7:07 (uphill in there then flat), 7:01 (flat and chatting away plus we stopped for a potty break...so hard to get back on pace with a five minute stop), 6:46 (still chatting),6:45, 6:51, and 7:20 and last 0.12 at 7:03.  Iced in AF river with Kim and Angie.  So refreshing.  Off to work soon.  AP for 17.12 miles= 7:19.  

3 mile warmup on tm...10am...late start.   Courtney got her braces off and that was fun to watch!! She is pretty excited.  I also took her to lunch after my workout.  Eating without braces!!!  24:15 for the first three miles at 1%.  Then brief water break and stretching.  10 x 1 min on/offs.  10.2 x 2 (5:52), 10.3 x 2 (5:49), 10.4 x 2 (5:45), 10.5x 2 (5:41), and 10.6 x 2 (5:39). Okay this was fine...only I had eaten some Dave's killer bread (toasted) with blackberry jam and a side of cottage cheese and some mango/peach juice.  Max V02 workouts with any sort of food in the stomach...equals some nausea/burping.  I ate this at 8:40am..so 1 hr 20 minutes I was running...not enough time!!  Cooldown to 7 miles (about 1.1 miles at 6.8mph to 7.5mph). Would have done one more mile but had to meet Courtney at 1120am for lunch.

nice easy miles at 545 am with my neighbor Brooke.  8:34ap.  

3.5 mile wu in 28:12. Then 3 x 2000 with 1/4 mile at 8:48 pace in between. First one at 6:15 pace, second one at 6:10 and third one at 6:07. In third i got dizzy and had to stop (low glucose i think....it was 10 45 am and i hadnt eaten since night before.). I was at 0.93 miles...took only 30 seconds cause i was determined and got running for last 0.32 miles at same pace. Then ran three 200s at 10.7 moh , 10.8 and 11.0 mph with equal recovery at 8:48. Cooldown to 10.5 miles. Been depressed so this run was hard mentally then it normally would be if i were not a sea of negativity. It is chemical/hormone and not anything i am doing to myself.

nada. to busy. cocoa to vet for teeth and eye infection and shopping for brookes party.

easy miles before work....out too late cause called in to work late so picked up after first mile..7:51 ap

Plan 12 with 6 at marthon pace (whatever that is).  Ran from my house to mouth of AF canyon via silo road and trail.  Raining lightly at start then pouring at mile 4 to 9.5 miles.  Ran a six out and back course.  AP 6:41.5 for MP miles with no stops.  Miles were 6:23 (a little excited and more downhill then other miles), 6:48 (rolling with significant ups), 6:46 (rolling thru the trail and over puddles and thru puddles, soaking wet since mile four), 6:44, 6:48 (a little up hill section but made up for with a little downhill section), and last mile at 6:39.  Iced in pond.  Felt great to finally finish this but I want to clearly state that MP can't possibly be 6:41 (it is not) and may not even come close to subthree (6:52) so I want to just say I am trying for a PR (3:06) and if stars align and I can remove my anxiety and actually sleep this week I would hope for faster.  This will not be easy.  I have had a long trying year emotionally.  I am trying my best.  It on race day I will do with what I have for the day.  I hope I can rise to the occasion.  : D.  AP for run 7:39.  First mile was 9:22 Ha Ha.  

20 minute warmup (2.25 miles).  10 x 30 sec strides.  Varying paces.  1 min jog in between.  1.5 mile cooldown.  Total 6 miles.   Ran at noon.  Cool weather.  Wish my depression would lift.  

7 with Jane and Kim. Extremely stressed out.  I had a blow up at my daughter's soccer game.  Yup me.  I flipped out at the coaches of other team and their tactics they teach their girls.  Not something I need to do right now during taper madness.   I am already on edge with less miles!! (my medication withdrawal symptoms shining through, meaning less running equals no feel good med).  Same route we always due this time of year.  Two miles warm up.  Kind of fast as told Jane and Kim my story. Brief stop to stretch.  Then two at mp---6:38, 6:31. Chatted away the whole two miles.  Usually we put in head phones.  Not today.   Three cooldown miles. AP for 7= 7:20.