Believe to Achieve

8:50 avg before day at bear lake.  Saw Dangervile.  So good.  Funny.  

8 easy but did three quicker than needed 8:32/ 818/817. Opening 10:13.  This avg includes two walking minutes.  Out and back lindon.  It was 79 degrees at 915 am.  I felt really tired at end that I almost walked last two.  

10 at vasa. 
4 warm up. 25:40. 8:32 avg 

10 x 3 min

649/644/639/635/631. - Two at each pace except last one quicker last min.  To 6 pace. 
.2 cool down to 10 miles 857 pace. 
6.82 miles in 50 min.   7:19 avg. 

Worked Thursday and Friday.  Traded with Janie for Saturday off    Then thought about doing nebo.  Texted holly.  She had a 3:40 pace available. Also did speed work Wednesday and 10 miles  so lots of time on my feet.  Felt achy going to bed before race.  Woke 330 am arrived got bib at 415 am.  On 430 bus.  Took back way and 75 min !!!!! Arrived 545 am before 6 am start.  Potty line really long.  Gun off while finishing up so found pacer groups at water table and no Josh so jogged to road looking for him and he had crossed start line and was just standing there fixing his watch.   We were together until mine was 6.75 and I had to use br.   On out and back on dirt nearly was to him at turn around but lost him on uphills  . My plan was to go easy on every up and there were a lot of ups!  Got to half in 1:53:38.  Course reading long each mile.  Got up to Josh at mile 23.  He reeled me in on pace slowing. I had lots of energy.  Ended with second half 1:43:31.  So 3:37:09.  We walked two tenths of a mile right before turn to finish.  Came in on clock at 3:39:05.   My time was 3:37:09 so I was 2 min behind the clock.  Felt really great at finish and went home finished laundry and vaccuming. Tried to take a nap but too awake.  

Walking a little over an hour  sore   Marathon sore quads and left shin and a little on hips on butt     17:09 avg 

Walk jog.   Got to 5 min jog 1 min walk by end. 11:18 pace 

Work 

My last years 8 miler passing temple via silo road behind American heritage school. To trail and down silo road.  9:02 avg legs a lot better. Some fatigue. 

Work 

Up 420. To buses 5 am.  Forgot bib in car.  Grabbed pacer bib accidentally instead. Didn't notice until on bus putting it on.  Ughhh.  My goal was just to pace  the last 17 miles. Well I thought 16 but ended up 17 at the half marathon start line  at the big Cottonwood Canyon half and marathon race. Got there  at 6:10. 47 degrees. We were packed in like sardines.  Race started on time 630.  Quite the walk to the start. I h did just to warm up.  Waited until 7:50 am with volunteers at aid station for marathon there. Learned it was marker  9.1 .  Warmed up 0.3 miles. Also nice space heater I used for a few minutes to warm toes.   My pace buddy Jefferson got to me with 30 seconds under.  I wanted to bank more time next 8 miles. We ended up banking 2:40 by mile 20.  I thought it was golden, no issues, and suddenly my heart rate was super high. Are you taking some of the electrolytes that they passed out and then learned that it was nuun sport Which has caffeine from Green tea Which I absolutely cannot handle my heart cannot take it, and I have a hard time breathing Bc of the heart rate.  I ended up having to walk twice in the 25 th mile and 26 th mile. For 30 seconds each. Here are splits : 707/709/6:52/6:45/6:33/6:57/6:39/654/659/708/7:35/7:40/8:03/8:11/8:29/9:06/8:29 and last 0.2 8:45   Like a wall!! Heart rate hard to catch breath. Coros shows it first took a dip then accelerated to 188  second walk accelerated before walking to 195   Dang caffeine  gonna bring my own in future !  1:32:35 for 13 miles and 1:33:24 half marathon 708 avg   but last 4 pushed me back to 7:29 avg  for 17.12 miles 

4 mile walk with pups, two pick up poops stops and lots of sniffing.  18:20 pace

8 very easy on tm at home. 5 min jog/ one min walk until 8 miles. 6 mph to 6.5mph then back to 6.2 and 6.3.  and last 6.4 again.  pretty chill.  boring. easy.  10:01 avg pace with 13 min of walking at 4to 4.3 mph.  no stops.  1 incline.  back to grey altra torins.  wore endorphin speed 3 blue  saturday and on run last thursday. 

worked.  Kam and joshs reception. 

8 very slow miles.  trying to do zone 2.  9:52 avg pace. ridiculously easy.  mainly keeping my heart rate at 140.   avg was 138.  

flu shot two days ago at work and joints are achy every where.  mostly knees and hips and ankles and muscles of lower body.  Right upper arm was sore for 36 hours.   feel like tiny cuts popping/aching into joints.  first few miles fine but got really annoying last three miles.  Parked cottontree family practice.  ran to ambers then to maceys to use bathroom (3.5 minutes) then to almost mouth of canyon.  Amber was worried about making it ten miles so we turned around at 5 (5.3 me forgot to start watch after bathroom).  Back to sidewalk that leads to ambers.  she went back (got 9 exactly but was locked out of apartment so ran another mile waiting for kyle with keys).  I  was only going to do 14 but decided I loved the trail so ran toward lake and got in 17.   Turned around past dirt part of trail not finished, to otherside of tunnel).  That was 12.5 on watch (12.8).  Got to car 16.7 (17).     8:58 AVG.  SPLITS:  9:47, 919, 911, 926, 944, 910, 853, 854, 842, 828, 836, 833, 842, 834, 847, 845, 843 for last 0.7.    missing the 0.3 pace.  still tired as i write this,  achy.  Even after three ibuprofen.  iced also 10 min mouth of canyon.  stopped at kneaders for egg/bacon/cheese croissant and pumpkin steamer.  ministering right after showered.  writing this at 3 pm.  i need a long rest.   getting old.

7 easy outside 9:53, 8:53, 8:39, 8:23, 8:30, 8:19, 8:27.    8:44 avg pace (effort 8:32).   922am  felt warm.  really tired several hours later.   took magnesium sat and sun before work because of leg cramps friday during run and after and all night friday night.  flu shot wednesday.   think thats the fatigue.  felt way better after magnesium but after two doses of 400 mg last night i felt drugged.   felt good on run.  but thinking sg may be really hard.  think my goal will be 3:20.   FIRST half 1:45, second half 1:35.    

2.5 miles warm up vasa gym. fav tm.  started 6.3 mph x 1/2 mile  6.5 1/2 mile.  6.7 for 1/2 mile   6.9 half a mile with pick ups x 4 to 9.2 mph for 0.1 miles.   9:37 first mile.  potty.  then 8:18 avg for 1.5 miles.  water.  start sw.  

7 x 800 meters after 2 min jog 6.7 mph

6:39 x 2  / 8:57 jog for 2 minutes

6:35 x 2/ 8:49 jog for 2 minutes

6:31 x 2/ 8:41 jog for two minutes

6:27 (pick up for last 30 seconds to 5:56 pace).   *8 miles total but this part was 5.5 miles in 40:15 seconds.   7:19 avg.

felt very controlled.  no over doing it.  so this converts to a 3:16.5 marathon 

but i dont trust my body this next 11 days.  so gonna start 1:42-143 first half.  hope for 1:37 or better second half.   been a while saint george.  i have no idea what ptsd or oppostite greaat feelings I may have on race day.   But B plan 3:25-335. 

Easy  pace outside to town and back then to hospital and north to new area by Kim's and home.  8:52 avg 

2.08 with amber to vasa by univ mall uphill! .  9:03 avg.  weight class.  I did very modified.  Then jog back home.  Hot !  88 degrees high.  1010 am.  Long way.  8:58 avg 

Busy three baby two discharges work shift. 

Arrived 610 am. Weather cool but not freezing. High today wouod be 86 degrees !! . Got number. Met Jeff pace buddy.  We learned his one stride to my four since he is 6 feet 5.   Talked about pace and injuries and goals whole pacing. Had one female runner catch to us by mile 3 and stay with us until last mile when we had to slow and she sped up.  My coros read 12.83 miles his read 12.96. We think mine didn't catch satellite the first bit (mile 1  7:43 and we Def were going quicker and he got 7:33. And we are together.   His watch beeped before nine every time.  Half way I got 6.41 instead on 6.55.   Wonder if person marking inadvertently thought half the course was 6.45 and not 6.55. Idk. Then I met person who marked it and she said she checked it three times !! Several ways.    So I decided it was the several tunnels and overhead power lines ? Here are my splits for 12.83 (Jeff gonna send me splits for 12.96) -7:43,7:34,7:31,7:37,7:33,7:30,7:38,7:30,7:35,7:39,7:39,7:36 and 8:14 last 0.83 miles.  1:37:54. Purposefully slowing last uphill to  finish.   7:32,7:32,7:31,7:28, 7:31,7:28,7:36,7:30,7:31,7:33,7:32,7:28 and 8:03 last 0.96. 

Very easy. Heart rate avg 143.   9:26 avg pace.  Around my neighborhood.  Not sore at all from half marathon Saturday.  Like not a single bit. During half I did feet a twang in left inner hamstring.  Did some kickbacks while running the race and focused on better footing.  It went away    That was about mile 5.