Believe to Achieve

5 min zone 1.  10 min zone 2. Cont zone 2 til 3 miles.   4x10 min at zone 3. 7:08 is my fast end but instead I ran at 7:03 for first 10 min. 6:58 for 2nd set.  Then 3:20 min increments for third set starting at 7:03 then 6:58. Then 6:53. Helps to go by faster dividing it in thirds and increasing pace. Did same for last 10 min.  Stoped briefly at 1:18 into it to mentally recover from the pant smell nausea.  (redid wood floors at vasa) 5 min zone 1. Fast end. 9:15. 

canal trail by deerfield elem   out and back to lone peak canal trail potty then to 1100 north potty and back to car.  missed kim and jane somehow.  misunderstanding on where I would be and they ran behind lone peak hs.  8:39 avg.

3 mile warm up. 25:42.   90 seconds at 6:10 pace.  5 min at 6:39 pace.  10 min at 7:08 pace. 2 min at zone 1 in between each 9:22 pace.  5 min at 6:35 pace. 90 secs at 6:07 pace. Five min cool down 

out and back to murdock canal via silo road, west to lone peak hs road til 31 min and turned around. 59:57 time for 6.46 miles course tooled.  rained, more of a sprinkling some times a little heavier.  

2 mile jog to vasa. 18:19.  9:19/9:00. Warmup up also on tm 1.5 Miles. Easy.  3 x 30 min at 6:51 avg   first one.  (6:53 x 15 min 6:48 x 13 min. 6:44 x 2 min)avg 6:52.  7 min jog to .75 miles.  A little less time.  Second set 6:48 x 25 min. 6:44 x 5 min).  Avg 6:48.  Last set 6:48 x 22:30 minutes with 6:44 x 7.5 min.  Avg 6:47.   Avg 6:49 for all together.  6 min jog between 2nd and third set. To get 0.65 miles. Took of 0.1 bc I ran 13.19 miles of speed.  Two mile jog home.  8:45/8:31.  Felt like I was walking. Two Gus throughout run. Yard sale of my mother in laws things.  We sorted and cleaned things for four hours the day before. Went from 9-1.  Then remainder to DI and the sorted out stuff to dump.  It was what Troys mom wanted.  So I am sure she is glad we got it fine.  Girls helping. 

5 min zone 1,  2.5 miles zone 2.  4 x 11 min zone 3 but really a little fast for zone 3 so more like zone 4 but I am testing pace for me for saturday.  easy runs rest of week except thursday some short speed work.  First on 7:05 avg. for 1.55 miles.   2) 6:56 pace for 1.58 miles.  3) 6:52 pace for 1:60 miles  4) 6:56 pace for 1.58 miles.  first one at 8.5 mph last minute at 8.6.  second one at 8.6 mph last minute at 8.7.  Third one at 8.7 mph last minute at 8.8 mph.  Forth one at 8.5 x 4 min.  8.6 x 2min.  8.7 x 2 min.  8.8 x 2 min.9 pm x 1 min.   cooldown to 10 miles , 0.69 miles.  Standing rest in between sets 2-2.5 minutes.

zone 1 five minutes , slow end of zone 2 30 min.  5 min zone1.  8:59 avg.  just sluggish.  got tire flat repaired and didnt got run til 11 am.  overcast after first two miles felt winded the first part.  

10:02 min warmup 1.12 miles. Zone 1/2.  2 x 1 min at 9.9/10 mph. (6:03/6:00) 2 min jog 6.5 mph. 2 x 3 min at 9.2 mph.   (6:31). 2 min jog between sets and each sw. 6.5 mph.  (9:13)   1 x 7 min at 7:01 pace. (1 mile). 10 min cool down.  Starting at 7.5 mph x 2 min down 0.2 mph q 2 min to 10 min.  1.2 miles in 10:08.   Big cottonwood sat. So had to leave out last 3 min of the 10 min and the ladder back down (2x3 min 2x1 min) 

back hurting all week since weights   day off to try to heal more

bcc half.  not feeling it.  pushed to hard first few miles then fast middle miles then very high heart rate last three miles  headache and dizzy.  had to walk last three miles several times.  oddly i thought they were 10 min miles but I was still running fast apparently just my heart couldnt oxygenate my brain.  HR stayed up to 100 for an hour and a half post race.  being 50 and dehydrated probs cause.  didn't eat breakfast, forgot my head band that makes me feel official for running fast.  just chose to sleep til 420 am then hurry there for 520 am bus to start.  got there at 610.  ran 2.5 miles, 1.25 miles up then down.  head ache and back ache but tried to brush it off to nerves.  no time at start to chat.   race was on and I HAD NO IDEA they changed the start to go uphill first for 1/4 mile then down.  I was wondering why we didn't start at same place so it gave me a little anxiety.  paces:  7:06, 6:47, 7:04 (felt faster so I was worried!!)  6:44, 6:23, 6:30, 6:38, 6:44, 6:54, 7:16 then struggles with heart rate.  I can't take caffeine and felt like the gu I had taken had caffeine. It was chocolate smores gu and says caffeine free but their chocolate outrage has 20 mg.  this is second or third time I noticed a heart rate change with this gu....gonna stick with toasted marshmallow.  Had only two gus in race.  drank water most stations except two had powerade.  I really struggled with my heart rate from first mile just it caught up to me (pun intended) at mile 10 ish.  last three miles I wanted to stop running and not finish.  but forced myself to start again after walking.   7:58, 8:16, 8:26.   8:00 pace for last 0.12 miles.  avg at 10 miles 6:49..  Avg at end 7:09.  so sad!!  1:33:54.  But there was nothing I could do.   Been under a lot of stress lately.  Grandma dying.  Family disagreements on other side of family (troys).  back issues.   BUT hey my pelvis didn't hurt at all!!!!

vasa speed post half marathon.  4 x 12 min at 7:30 pace last 2-6 min at 7:24 pace with two min jog in between.  2.5 mile warm up.  some cool down  quite sore in right quad from half   wasnt sure if i could do this work out the gals had for us to do.  they didnt do the race sat.  so i ran it slower and it felt like an easy pace

one mile to summit 8060 feet.  five miles down to tibble fork.  with kim, jane, summer, julie e, melody and carley    to top of tibble fork with kim jane and julie e past 1/2 mile on dirt road  ran to fork.  some fast some slow.  walked after fork for over a mile then ran last four miles about 7 pace   

So tired. Went to gym.  Ran 3 miles easy. Then 2 x 1.5 min.  at 9.5-9.6.  Then 2 x 5 min at 8.8/8.9/9.0 first one then 8.9/9.0/9.1    Increasing pace at 1.5/3.5 min mark.    10 min at 8.3 for 3:20.  8.4 for 3:20.  8.5 for 3:20.   1.42 miles. Then back down the ladder.   2 x 5 min at 8.9/9/9.1 x 2.  9.5- 9.6 mph x 2 for 1.5 min each.   A little fast at end to 9.7 30 secs 

1 mile 9:14.  Zone 1 end at zone 2.   Stop. BR break.  Then 20:10  for 2.5 miles. 8:04.  Pace. Avg.  then stretch. Then at 6:52 am. Started 30 min zone 3      (7:08-7:40 for me ). I did 7:13 for 15 min then 7:08 for 13:45 min then faster last 75 seconds to 9 mph. (6:31)  cool down 5 min at 8:57 pace. 

2 mile warm up. 17:40.  90 seconds at 6:11 pace.  Two min rest.  Either standing or jogging. 5 min at 6:35 pace.  2 min rest.   10 min at 7:03 pace. 2 min rest. 2 min at 6:35. Supposed to be 5 min but too tired weak hungry.   Stomach issues all night and didn’t eat.  Did another 1 min at 6:35. Stop.  Joined Kim  for last 90 seconds.  Did 6 min mile pace. Jogged a min done. 

1.75 miles up from fork.  Jane and Kim dropped me off.  8:55,8:28,(turned at 1.75 miles) 7:40,7:27,7:11,6:38,6:37,6:40, 7:10,7:17,7:55, 7:48, 8:01,and 8:04 up to Kim’s. stopped at 1.75 miles. 3.5 miles 6 miles.  8.26 miles. 10.06 miles and 12.06 miles.  Lol.  Mainly bc it was supposed to be 4 x 15 min at pace so instead of running in between I stopped for two to three minutes. 7:25 avg at 10.06.  7:34 at finish for all 14.   

5 min zone 1.  34 min zone 2.  12 min zone 3. 7:01 avg. 12 min zone 2.   5 min zone 1.