Believe to Achieve

• nice and easy on trails at wasaatch mountain state park.  13:01 avg.  643 feet gain.  137 hr avg   not sure why it says 49 degrees???  i left at 914 am.  it was warm. 

60 min jog on my home tm at 6.42 miles.    impromptu at  405 pm.   avg pace 9:21

one mile at  6 mph, one mile at 940, one at 9:22, one at 905 , one at 857 and last at 9:13 avg, last 0.42 at 9:05 avg

2.5 warm up 8:28 avg started at 8:49 avg.  pick ups x 3 x 30 seconds to 6:44, 30 seconds 834 pace at end

stretch.  sw:

4 x 6:44 alternated with 7:53 avg (8.9 and 7.6 mph) x 1/2 mile. (4 miles), but started with another warmup of 0.25 miles at 8:34 avg.

1.25 miles 8:28 avg cool down.  VERY SWEATY!

knee held up, seems to be mending, muscle imbalances in right thigh to knee attachments.  yesterdays run helped in altras (navy). Today wore saucony speed 3s not pros like i usually do for speed and used in EC half last saturday.

didn't set alarm, knee bugging but learned i was working (pulling and cutting) at 455 am so got out by 5:03 am.   9:23 avg.  hr 137.  4.15 miles. cutting it close :D

knee bugging so bailed on run with girls in af canyon.  haven't run all summer with them.  or the canyon since a day in june!! 

i decided to run with jessica.  then well...i cancelled after my work shift yesterday bc of knee.  and then uncancelled with jessica and devra and showed up!!  taped knee and all and it held up bc our pace was nice!!  we did two 7 miles loops and one 6 mile loop!  

21 miles easy pace

9:09

8:43

8:25

8:41

8:25

8:19

8:19

8:54   after first loop done long stops so started easy again :D

8:42

8:43

8:26

8:33

8:35

8:30

8:38

8:42 

8:34

8:51 (lovely steep uphill)

8:34

8:23

8:03

3 mile warm up next to jenny and angie on the third row last one by door side tm.  9:24 avg

1 mile 8:19 avg

2.53 miles at 7:29 avg (18:59)

brief rest cause couldn't remember if work out included a rest (60-75 seconds)

2.5 miles in 17:17  which is 6:55 avg. Although i had pace at 6:53 (8.7 mph for entire time and last 0.1 at 6:35).  so idk.  TM probs took a second to get to pace

1.5 cooldown at 8:50 avg  slowly worked up from 9:15 pace to 8:20.  

5 before work 9:21 avg with brooke christensen

no sleep last night   stupid me stayed up until 215 am.  work aat 6 am.  so up at 540 am

8 easy  at 9:08 am with jessica    hot tired fatigued mentally from shooting yesterday and went to bed tues night at 215 am  woke 5:40 am for work.  bed last night about 1115 up at 630 am.  texted jessica and glad she was good to run with me.  we both needed it.  loved our route in draper.

avg pace 8:43, avg hr 156    9 min exactly for 8 stops

worked until 5 pm and drove to slc to get packet  so tired not sleeping well and working three this week on top of that.    no taper for tmr  supposed to race the half but knee not happy so opted to pace 22 of the full

big cottonwood half

pacing big cottonwood marathon first 22 miles (3:25 MARATHON).

some comedy of errors

world wind getting off work an hour early to get to expo by 6.  got there by 620 as they were shutting everything down.  traffic and me not knowing slc not a good combo.

worked tues wed and friday 13/13/11 hour shifts.  ran monday 10,  tues 5 before work.  8 thursday.  lots of stress with shooting at uvu.  just sad.  i didn't know who he was until wednesday and watched some vids of him and his cute family and well this was just too sad and emotional.  my husand went a couple semesters to uvu, brooke for a year and a half and amber is on her last year.  All of them studied right where this happened.  anyway... running clears the mind and pacing focuses on others. 

so today i was going to race the half but i jacked up my knee that sub 7 pace makes it angry so... i opted to pace for RYR for holly.  Buses sat for a while up top had barely any time as had a gross potty incident (not me  but someone else pooped on the toilet seat and since it was dark i could not see it and stuck my hand in it as i used my hand to lower myself.  honestly i was beyond grossed out could barely think of using potty myself and stood and used toilet paper after toilet paper to get it off my hand in the blimey dark.  i then had to bring my bag only using my left hand to pull up my shorts in bathroom and taking my bag that thankfully i had just packed up and was right outside the potty.  I went to the water cups up at top and told the guy there as music is blaring and he got a whole jug of water to wash off my hands and i used hand sanitizer.  what a morning.  sooooo... my pace sign was at the half!way mark apparently so i decided to pace the first half for 3:20 which i did pretty well and came in 1:38 at the half and band said to be 1:38:22 (positive split course) but my pace buddy abby was no where to be found and so i kept going but i was not prepared to run a full 3:20 and as I was getting out my ibuprofen for my knee the sign fell off and i had to turn back up to get it and leaaning over my knee felt no bueno so i jogged mile 14 and 15 and stopped there and was going to volunteer and get a ride down after but four min and some seconds abby appears with the 3:25 sign running down so I join her for the nest 6.75 miles (she said she needed to pick it up that mile and I said you go ahead bc i am doing 22, i had already told her this and she knew).   Well I got to 22 and walked for 3 min and figured I would just walk the rest but then decided to walk and jog so I did that.  I actually didn't mind that turn and the winding through a nice neighborhood but mile 24-25 seemed extremely long and I walked 10 times in those miles.      I am not thinking of racing sg but I want at least a 3:33 or better so I didn't want to overdo it but I felt spent in those last 4 miles-- no cramps only knee pain and my dang heart rate got to 192 with running with abby at mile 21.75 ish WE TALKED A LOT IS  PROBS WHY HR SPIKE and 181 on my walk run so that is just ridiculous and is my problem with sustaining pace.   I don't think any caffeine was in the powerade??  and I did NOT eat breakfast lol!!  I had only a handful of dried organic mangoes and four Ucan gels about 4 miles 9 miles 15 miles and 22 miles??   small glasses of water at aid station tried to alternate with powerade.  

Paces first 15.15 miles-

7:28

7:25

7:33

8:29  HILL around brighton didn't push it, elevation and mountain air and a hill = chillax but put me behind pace

7:19

8:07  (over a minute potty stop so this mile I cruised!!)

6:57

7:00 sped up these two miles to get back to pace

7:20

7:25

7:26

7:25

7:18   1:37:12  half way 1:38   Don't see abby (she was in the car keeping warm and only saw 3:20 pacer- me, we don't know each other)

0.5 miles at 8:17 (fastest miles of the half, so silly but knee won't have it) plus 18 secs for stopping watch

0.07 miles AT 15:24 pace 1 min and 1.5 secs  (WALKING DOWN HILL BC I AM JUST SO ANNOYED WITH MY KNEE) (13.57 MILES HERE)

1 MILE  - today 8:24 ( the fast mile in the half and one i have done 5:49 on before and recently 6:32 pace last year pacing 17 miles)  

0.48 miles at 7:42 pace well that's better

0.08 miles in 8:36 coming upon aide station ready to quit

0.02 miles walking 33:05 pace YOU READ THAT RIGHT STOPPPED FOR OVER 4 min thinking I was done but...

 READ THIS AFTER HALF WAY -next half mile and then I dropped my sign off my stick so stopped watch 18 secs bc when I ran back up to it my knee was MAD when i bent down I figured I was walking the rest.  but then decided to run to next aid station. Thankful I was gonna just be done and help out at this aid station.  I had finished my run on my coros and from the end of that segment to the start of when  I see Abby coming to mile 15 with 3:25 was 4 min and like 7 seconds... so I join her to get my long run....and my right foot feels all crunched in a ball in my shoe from the decline and i focus on flattening it and my knee is angry about the steep but i feel great next to abby.  We talked quite a bit.  We ran 7 miles together (just a little less as mentioned above)- those splits (now remember I waited over four min and i stopped my watch earlier for 18 seconds so basically 4.5 min lost here but doesn't matter bc doing 3:25 now and not 3:20 only I didn't know where abby started..she wanted to pick it up from band bc she said she started late.  So we went the first four miles under pace by 15 seconds-

7:28

7:28

7:35

7:36

8:05

8:02

8:26 (walked in this mile lol what a weirdo) hr went over 190.  192 to be exact at end of this mile, walk necessary

now at 22.15 ish  I start walking.  from my watch data though i finished my segment on my watch then decided to finish the marathon by jogging to the finish... bc of knee and heartrate i did a walk jog situation.  i 

 i walked 10 times ha ha 

10:04 avg for last 3.94 miles   what is my dealio??

8:50 walked once for one minute  during this mile

10:54  walked x 3 (3 min 50 seconds)  a mile here

0.68 miles 11:27 avg pace, walked four  times 2 min 50 secs, lapped watch to know how long left (1.2 but it was 1.24)

1 mile walked x 2   1:55 seconds   pace 9:38

LAST 0.24 MILES WALKED X 1 RIGHT BEFORE FINISH SHOOT SO ONLY LIKE LESS THAN 10 SECONDS LIKE WHY?

9:43 AVG AND LOVELY HILL TO FINISH 

worked   right knee swelling.  walking funny bc also sore elsewhere

right knee very swollen!! worked sunday, tuesday (this entry), wednesday  sunday wed thursday after race.    Epic program started last week.  Busy shifts.  knee a mess.  went to chiro friday, got mri monday 9/22 and mri showed severe osteo arthritis in the trochlea of the femur laterally (full thickness cartilage loss) and BML (bone marrow lesion in the subchondral bone at that area -highly suggestive of OA).  Also five tendons with tendonoisis.  popliteal semimembranous gastrocneius patella and  quadriceps 

my knees DON't line up!!  left hyperextends and right stays put but appears to be from my hip ?? went to ogden twice for fascia release by Graham.  friday 9/26 and monday 9/29

work

off painfully

work.  Troy back :D 

work :D

work cute boy twins again :)

WALKED TWO UP AND TWO DOWN  :)

PROVO CANYON  17:31 AVG  hr 89  

walked in to cliff and melanie and the five gals - chandi kim julie jane and melody

Amber and Kyle and Courtney over for dinner.  First dinner together since camping last month  played skull king (kyle won) and other game he always wins :D

drove to Ogden.  then to Logan.  Made a pink and blue cake with Brooke and we did a sleeping beauty video clip with the fairies fighting pink and blue  and at end had them cut the cake :D  

IT is A  GIRL !  YAY!

WOGGED.

3//2/1/  with jog 1/1/1 x 2

then got to 3/2/1  equal jog    very gingerly at first and very focused on form  left leg tight  right knee guarding

12:49 avg  hr 128

after fascia yesterday knee acted up but was prob from the wog but still wogged again but only 10 min of walking  started with 3 min walk then one min jog then only min walk then 3 min walk then got up to five min the 7 min then 8 then 7 again   

10:27 avg  hr 140 ??? pain?? idk bc during walk hr immediately to 109   so I think not accurate