Believe to Achieve

oh so tired.  but I managed to get out the door for my lonely 20 miler at 7am two seconds before per garmin.  Decided to run from my house to AF high school, to Art dye bathrooms to moutanin ridge park then up alpine highway to highway 92 towards AF canyon and up the canyon to nearly the caves about 1/4 mile short.  10 mile turn around had a bathroom perfectly on the left that I have never seen or used with running water toilets!  Had a lot of time stopping for bathroom issues on way up about 24 min 26 sec.  They were significant issues and now I had got here at 8:35 avg and my legs that I put on desitin had dissolved due to this issue.  Burning chafing that swelled like diaper rash on a baby.  I was so not excited to run fast back to my house and cause further harm there.  First mile down 6:54 but I was just in too much burning pain and my pelvis was achy too so I had to slow down.  Second mile out of canyon 7:20.  Some speedy cars that I had to flag to slow down already but glad I only had 2.3 miles of canyon up and then down to avoid being hit.  Ran same way back. Got to water at moutain ridge park and I was spent and my feet were hot so I took off my shoes and socks and sat a bit and could feel the worsened chafing and it looked bad.  I was going to call my husban. And then I was going to ask a dad that was at the park with his three kids.  He was holding a baby.  I felt strongly I should ask him for some diaper cream but I just held off.  I stood a while looking at a few people outside their houses by the park...maybe they have vaseline? surely they do.  But instead I just contemplated more and took a long time there.  Probably nearly 20 minutes.  I then just got going.  Five miles and the easy five left, slightly down hill for three and then rolling flat home (not so easy actually).  So I ran to Art Dye park got some water.  Contemplated the last 2.73 miles....Ran to AF hs.  Sat under a tree for a couple minutes to think how I wanted to run the last two and just get it done and try not to think about the chafing.  Ran 7:08 to one mile left mark. Traffic  Light.  Waited less than a minute than ran last mile in 7:09 stopping 0.2 from my house just feeling the burn from the chafe.  So wanted to think about rest first.  Then just got it done.  So many stops that I usually don't take but it was best.  Otherwise I was done at 10 miles.  Avg pace 7:59 for all 20.  Splits up: 8:48, 8:35, 8:29, 8:31, 8:33, 8;13, 8:23, 8:30, 8:47, 9:06= 1:26:01 total time up  Last two up head wind and up into canyon. Time to go home.  6:54, 7:21, 7:31, 7:19, 7:28, after long contemplation....7:51,7:39, 7:31, 7:08 and 7:09 = 1:13:56 time down. 2:39.57 total running time for 20 miles.

Two miles to Vasa gym. 8:21 avg.   Three miles outside gym (the loop) with Angie and Kim. 8:33 avg.   one mile warm up on tm. 8:18 avg.  started slow.  8 miles at lactate threshold. Stopped at 5.15 miles due to spasm in left quad. Last time I didn’t listen to spasms my hamstring snapped before Saint George.  So I stopped and got water and stretched.  Two guys were annoying me talking right by me from three miles on.  One was walking slow other standing in front of him.  So at mile six I got off.  I was next to Kim who was resting after six had started but stopped to text something on her calendar. I got more water then went to a different treadmill for last 1.9 of the 8.  Ran first two miles at 7:19, next four at 7:13, and last two 7:06 and 7:00.    Finished with 9 by 30 srcond hill “sprints”.  I forgot until Kim reminded me.   So I did 6 percent and 7.5 mph (8:00 pace)for 6. Then 7.6 for one. And 7.7 for one and 7.8 for last.  

738 am.  out the door for easy 10.  Ran 10.52.  Course tooled.  Stop watch.  Up to 1100 north via manila elementary.  Nearly 300 feet gain in 1.3 miles.  Ran on murdock to Art Dye and back on trail to Af 200 north and ran home.  8:35 avg pace.  

450 am with Brooke Christensen 5.32 miles 8:47 avg.  stop watch. course tool. work at 6am admit nursery with Beate.  

Warm up one mile starting at 7mph, to a half mile, then upped it 0.1 mph each 0.1 mile until 1 mile.   Went right into work out progression run.  Started at 7.7 mph and increased pace 0.1 mph every mile until 12.  Ran until 9 miles.  Had water bottle on mill.  Also gu at 6 miles.  Out of water at 9. Filled it and took a breather. It wasn't supposed to be hard but it would have been if I had kept going.  Ran last three in 20:54.  

8:34 (mill slow to get to pace), 7:47, 7:41, 7:35, 7:30, 7:24, 7:18, 7:13, 7:08, 7:03, 6:58, and  6:53. total time for first 9 with warm up 68:30.  Avg pace for 12 is  my goal marathon pace 7:27.  That was cool. (3:15 marathon at SG, cross fingers)

With Melanie and Jane from Janes house to past mountain ridge junior south to road af junior high is on then west to costco road and up (drink at equestrian park) and then left at Taunya's and over to that road and back towards freedom elementary turned at church and went through neighborhood to Summer's house by trail. Got on trail to Jane's back yard, passed it a little to be with Melanie's watch but Melanie had run culdesac for 0.1 ha ha so Jane and I ran only 7.9.  Very easy pace.  8:45 avg. 

Paced Big Cottonwood Canyon Marathon with Holly Garcia.  3:40.  We didn't hear that it started. so We were 90 seconds behind the clock well a little more.  Ran pretty conservative. Nothing too fast but had five minutes banked for last six miles.  So slowed it down.  Came in at 3:36:55 but clock 3:38:47 and we needed to come in at two minutes under or less for the cushion for Boston qualifiers.  Pelvis was only problem and a bit of fatigue in quads from holding back on down hill.  Took motrin a mile 16 (3) and that helped the quads but not my pelvis.  No heart rate issues at all.  I don't think my heart rate ever went over 140.  It sprinkled at mile 15. That was fun.  And then the clouds left us on the way back from out and back but I used the pace sign to block me from direct light in my face.  Lot of runners go out too fast in this race.  We passed a couple hundred in last six miles.  

Worked yesterday 12 hours. Today woke to a broken fridge our extra. So spent over an hour cleaning it out.  Moving stuff out.  Then met up with my friends at the gym.  Was gonna see how I felt with six miles.  Started at 8:57 pace -6.7 mph. Felt really good so increased pace every mile by 0.1 mph to 9 Miles (7.5 mph or 8:00 mile).  Got water.  Got on for last three but brought it back to 7 mph and increased every mile til 13.  The others wrrr doing speed but since I ran a Marathon Saturday o decided it be best to recover more .  Ran one more mile however cause Jane and summer were finishing up.  Total avg 8:27 for 13.  I had enough energy for four more miles. But figured it was best to stop.  Iced in af river. 12 min 

8:26 avg with Mel Jane and summer from summers house to eternal fountain the back way. Then out to alpine hwy  to canal back to summers 

5.25 miles to vasa in 44:17.  one mile warm up and right in to 6 x 1K repeats.  First 3 at half MP and last three at 10 MP.  1K= 0.625 miles.  200 m jog (0.125 miles) so a set is 0.75 miles.  Did first three at 7:03 pace (8.5mph).  Got off took a drink. Ran next two at 6:48, and 6:46.  Water break (feeling really hungry).  I started running to vasa at 8:30 am.   Ate half a cliff bar and some milk before leaving.  Ran last one at 6:42 pace.  Ran home easy pace. 8:45 avg for 2.    13 miles total. Just a slight issue with left shin and remaining soreness disappeared after this run.  Super tired however.  On our way to SG at 415 pm for less than 24 hour trip.  We are running the SG marathon course. I am running 22.  Three are running 24.  And one is doing 20 and two are running 13.  Last 10 at MP.

Last night we drove down to St. George in janes 12 passenger van Jane Kim Melanie Angie Jenny Chandi and summer.   Arrived at 930 pm. Stopped at n cedar for pizza  and salad dropped off some waters and Gatorade for fuel and at 4:50 we woke up and got to the marathon course and laid out some more waters and Gatorade‘s and started running at 6:03 AM and ran 22 miles Jane and Melanie ran 24 summer around 23 and Kim ran 22 and Anji and Jenny ran 15 The first 12 were easy and the last 10 were marathon pace.  Splits were 836 830 803 759 808 755 743 846 831  809 836 806 719 715 709 701 712 723 742 723. 708. 708   Left home right after.  Stayed at janes moms house stayed up in a loft by myself  I loved it.  Peach cobbler too.  Three Gus   Toasted marshmallow. And one stinger   7:48 avg   7:16 avg for Marathon pace miles 

Worked all day from 8 am to 711 pm. Came into work. They put me on call. Called in at 8 am.  I run. Too tired 

4 miles from Skyridge elementary with melanie, kim, jane, summer and melody up Suncrest. Turned around at four and back to Skyridge. So SMOKY and air quality high from fires up mount nebo area.   Started at 6:11 am.  9:20 (pelvis needed to warm up, 8:42, 8:50, 9:32,  7:04, 7:15, 7:31, and 7:40.   Warmed up a lap to clear the track and get some water. Then 10 x 300s with 100 walk (1 min rest, actual 1:11 to 1:31-water and wait for summer,   rest avg 1:17) in between.  Pace is supposed to be 10k but that didn't happen. Way under.  10 k pace for 3:15 marathon is 6:46.  1) 6:23  2) 6:29  3) 6:19 4) 6:15 5) 6:22   6) 6:14    7) 6:15    8 and 9) 6:11 average    10) 6:15  Avg 6:16.3  (30 seconds avg under per split).  2 mile cool down on track by myself.  8:18 avg.  

Two mile warmup.   Four mile tempo slight uphill it called for  so found miles similar to sg miles 8-11   Started at road out by Angie’s after our and back mile for warm up  and went to just past pay station of af canyon 0.1 Miles  it was a little more up the third and forth miles than sg marathon  and a very little less up the first two (almost right on)     7:47, 7:30, 7:41, and 7:54.  7:43 avg  then LT Miles Back  6:37, 7:02,7:11 and 6:58. Avg 6:57.   Two cool down miles with Melanie 8:49 avg    

1:49.41.  My 12.7 mile route up 1100 water fountain via Manila elementary. Then to slime Highway heritage park to golf course to art dye to af hs to home.  Easy pace.  Avg 8:38. 

5.21 miles to vasa loop.  avg 8:32.  1 mile warmup progressively faster starting at 7.1 mph (8:16). Work out 10 x 400 meters.  first three at marathon pace. 30 second rest in between.  second three at half mp.  45 seconds in between rest.  Third set of three at 10 k pace with one minute rest in between.  Last one all out!!    I was supposed to run with jane, mel, kim and summer at 6 (meet at skyridge but I awoke at 558 am.  So slept until 8 am and got out for my run at 9 am.  And decided better for my body to do these on treadmill so I don't make too many turns on track.  Ran first three at 7:08 pace (8.4 mph), this was easy, second three 6:48, 6:46 (half 8.8 mph and half 8.9 mph) this was not bad and last one at 6:39 pace (9mph).  Then third set I ran 6:27, 6:22, 6:22.  Still not too bad but defintely a good pace. Then water break before all out.  Ran this at 10.2 mph first putting treadmill at that pace then hopping on which wasn't good.  My legs needed to adjust. struggled at first but ended at 1:28 for 0.25 miles which is 5:52 pace.  But to be sure I did two more wtih upping mill from not moving to moving at 10.2 mpm (takes until 0.07 miles so I just ran 5:52 pace from there utnil 0.17 miles x 2.  Felt better this way.  Helped me get used to that sprint.  Ran home 8:23 avg two miles. 

8 easy treadmill miles.  up at 7am. went grocery shopping for soccer sandwiches and some for my family.  Feeling a little run down from developed cold since tuesday around 10 pm.  got zinc pills (zincum) and started those.  Kim texted me about coming to gym and running a few with her and I was driving back with groceries and said yes.  Quickly unpacked and dressed.  She was already on mile 4 when I got there.  but we ran 3 miles together and I got in five more, one while she was walking/cooling down.  started at 7 mph and increase 0.1 mph every mile to 7.7 mph (7:47 pace) at mile 8.  That's 8:10 avg for all 8. Got off at 4 miles for water. drank orange juice but no water before run so really needed it.  Tasted so good.  Felt easy every mile.  Not tired. 

treadmill at home.  857 for 1.5 miles.  8:49 for 1.5 miles. 8:41 for 1.5 miles and 8:34 for 1.5 miles and 8:27 for 1.5 miles and last 1/2 mile 8:22 for 0.1 miles then down 0.1 mph every 0.1 miles til 8 miles (6.8 mph).  69:32.  8:41 avg.  Sweaty cause I closed the door so Cocoa didn't stare at me the whole time. (my dog).  So it got really hot in there. Didn't stop.  1 percent incline.

5 am picked up Kim.  Drove to mouth of Provo Canyon to meet up with Mel, Jane, Summer and Chandi (and our ride Julie E ).  Kim and I dropped off our car at squaw peak road (we only wanted 16 miles).  Started at 6:03am.   Workout supposed to have 15 miles with 60 min on/offs Steady State/marathon pace.   MP =7:26.  Steady state 7:50.  It was supposed to be 3 min on, 3 off but Kim and I just did 1/2 mile on/off.  Chilly at start wore gloves and thicker overhead shirt over regular shirt and never took it off.  Here are all the splits: 8:20, 8:01, 7:34, 7:25, 7:32, 8:02 (big hill out of wallsburg to Deer Creek), 7:35, 7:00 (started the 60 min at 7.5 mile mark with Kim, we figured it would be 8.5 miles of SW), 7:22, 7:08,  7:04, 7:16, 7:07, 7:31 (big hill past South fork canyon towards bridal veil falls on highway), 6:56, 7:00 and 7:23  cooldown for last 0.46 but if felt really easy like effortless.  Tailwind from 12 miles on.  Little head wind at mile 11-12 out of Sundance canyon road. Avg for 16.46 miles= 7:26.

0.32 mill shut off.  Late to gym to meet summer Jane and Kim.  Was chatting with COURTNEY in England.  Got on different mill.  1/2 mile easy. 1/2 mile 4 percent. 7:30 pace.  Then one mile increasing pace from 7.2 mph to 8.2.   Then right into tempo. 7:13, 7:08, 7:03, 6:58, and 6:48ish.  Got up to 9 mph for a bit.   Cool down 2.7 miles. 

easy run no watch. course tooled at 8.73 miles.  About 8:40pace????  

6.75 miles to af track via long way up to 1100 north going past Manila Elementary. Avg 8:25.  Cut over off Murdock at 2600 north passing the temple.  Got water at school.  Then went right in to workout on track. 10 x 200 s.  With one min rest   Avg 43.5 seconds. 5:48 mile.  Supppsed to be 5 k pace. Lol. Not.  Way too fast. Two miles run home. 7:59 avg.  

treadmill at home.  started at 6.7 mph. upped pace every mile by 0.1 mph to 7.2 mph with a little faster towards end, not by much.  Avg pace 8:37.  just not in mood to run.  1 percent incline.  

Last long run albeit short.  1100 north pg canal. Ran to palsaides soccer field in Orem via Murdock canal trail and back.  Spilts 8:55 8:18 8:07. 7:51. 7:31. 7:37  7:32 7:22 7:22 7:15. 7:22 7:24 and 7:26.  1:40:09.  Avg 7:42.  Felt good and controlled.  Just naturally did a progression run so kept it up.  Number for sg although they said they would get me a light orange bib if I wanted.  6169.  Born in 1969 I don’t mind this number. 

Put on call.  Met Chandi, Mel, Jane, Kim and Summer on their 13 miler by catching them as they ran down right fork of AF canyon (they started up by summit).  I started at the fork and ran stop watch only.  Course tooled at 2.18 miles (10:35 pace) 715 feet of elevation gain!!!!  7:24 avg on way back down to car with the girls. They were all ahead of me.  I had to take it easy.  I didn't feel taxed at all except my legs on way up were burning at times.  LOL.  Then ran to Tibble Fork (left fork) to top 2.19 miles.9:02 pace.  Then back down to car. 8:02 pace.  Paces are based off stop watch times.  But seem accurate for my easy effort.  Avg 8:45.8.