Believe to Achieve

5 min zone 1.  5 min zone 2.   5 x 2 min at 6:27 pace   2 min at 10 min pace in between.  Cool down to 5 miles.  Avg pace 8:18

17:55. 2.1 miles. Lollipop. Route at home.   Before being picked up by the gals to head for Saint George.  8:50 first mile. 8:21 second.  0.1 in 42 secs.  Easy.  Cool morning 8:45 am. 

Sg number 15.  Very ambivalent about running Sg. Worried about a wall since hit one at bcc half trying for a 1:30 and walked a few times last three miles. Was at 6:49 avg there at 10 miles and came in 1:33:54. Not trained well for the distance.   Working full time.  Last year worked part time. No injury. The shot into symphysis pubis bone August 6 was miraculous. So that’s when training began.  Not having an injury was amazing. So nothing I had to say stop for. Except some odd breathing issues lately.  Heart rate and catching breath feeling.  Headache night before right face occipital. Right arm and down leg.  Vitamin b12 shot. Perhaps a complex. Kim can’t remember.  Kelsey got sick right after shot.  But probably food poisoning bc I was pretty nauseated the night before too and had a bathroom stop at mile 11 (8:55) when I felt strong and suddenly right after I felt weak.  I had six Gus and chanted nurse the gu to get through race/workout every 4 miles.   Two I could only take half.   Poured water over me at last several aide stations to wake me up.  No adrenaline except miles 15 and 16.  7:25 and 7:06 thought it would last and had gained on 3:25 pacer and suddenly I felt that heart rate thing again. And just ran slow after that.   Have been off lexapro since June.  Last year on it.   For anxiety. Menopause does that to a woman. And it’s been 6 years since.  It gives me a boost in feeling like I can do things so maybe I will go back on. (Not the impending doom feeling)  After race had a congested chest and productive cough.  Seems gone today. Day after.  But now left ear feels full of fluid and I have a sore throat on left side.  And headache left side.  Slightly sore lower back, left shin and bottoms of feet.  Just slightly.  Moving really well.  Feet probably from wearing  new casual shoes that are flat all day Friday.     The weather  was perfect. Not too cold with arm sleeves from Jane that I took off at mile 20 sadly.  Cause they were nice.  Never felt like I went out too fast or anything.   I felt like I should have been able to run a faster second half with more miles under my training and a long run not so far in distance four weeks ago.   Weekly miles were 28 last week. 35 two weeks ago and 35 week before. Highest week was 52 four weeks ago. Three 42 mile weeks in August.  And before that only 20s if that.   

Drove down to Sg at 10 am with Kim and Jane who ran awesomely   Well trained so expected that   2:52 and 2:46 respectively.  Summer drove  us down.  She didn’t run.  Has mono.  Melanie injured so didn’t run.  But she got inducted into the run of fame for Sg!!  Carley came to pace in Kim   But Kim was too fast  so she only went five miles with her. Poor Kelsey was too weak to run from throwing up.  Summer drove us a half mile from the start.  Ran to start by myself  Kim and Jane were up ahead.  Only 20 min til start  stood in potty line for 15 min   Gun off for the wheelchairs when got to it   No toilet paper left. Luckily Kim gave me her roll so I got that out of bag.  Ran over to gear drop  with one minute left I handed the lady my bag   Got through to start behind 3:25 pacer about 10 seconds.  38 seconds behind the clock.  Toasted marshmallow gu 3-5 miles. Raspberry 7-9.  Marshmallow 11-12.  Stinger 16-17.  Marshmallow 20-21.  Think I dropped one.  Part of a banana at mile 22.  Water Gatorade alternate  sometimes both.  Breakfast was toast with pb and oatmeal and two bites of a banana. Two salt tabs before race two at half way. 

  Splits: 

7:51. Felt easy.

8:05

7:35  took off my winter series black shirt   Dang I like that one  

7:33

7:40

7:28

7:21

8:33  veyo  jogging slowly 

8:11

8:00

8:55  potty   About 60 seconds 

8:06

7:59

7:52

7:25

7:06

7:48

8:04

8:32

8:08

8:04

8:28

8:16

8:13

8:39

8:14

0.3 at 7:30 pace  

5 easy miles.  5 mile loop.   9:15 avg.   post marathon. 3 pm run nice fall weather.  Slightly sore.  But not bad. 

Pulled to nicu at Utah valley. Nice shift. 

Vasa gym at 7 am after dropping TROY off at work.   9:22/9:13/9:06/8:57/8:49/8:25.  Avg just under 9. 44:59.  Felt good. Not sore. 

Hiked mount Timp trail from Timponoeke Trail Head.  Left 9:38 am.   I arrived back at 1:25 pm. 3 hrs. 46 min   To just before saddle at 2:08 then four min break for a on and j half sandwich and some candy corn.   Kim Jane summer and Julie e went about five minutes further.    22 degrees at start.   But not windy.   In fact seemed colder in valley with the wind where we parked at the mouth of af canyon.  Ran/power hiked down.  Walked most of it up.   Elevation headache.  Took two ibuprofen with sandwich.  Kicked in on way down an hour later.  1:34 for way down with two stops. One initially to fix my water. The other when I twisted my right ankle outward. Foot turned in. A few expletives and calls to other girls. But they were too far behind to hear. And I was half mile  from car.  Thankfully.     I was very guarded on way down.   I had janes Brooke’s trail shoes and a little big but felt good.  I tripped several times bc I didnt lift feet enough over rocks Thawing out currently.  Oakley janes dog came along. She was so happy !! 

short trail jaunt  1100 north grove creek to battle  creek falls and back.  42 min.  one min out of way.  

623 am from lone peak golf course parking lot ran to mouth of af canyon via road then past fee area and back via trail x 3.  did two in a row then had to get brooke and take her to work on canyon road then came back did one more loop 25 min after thawing  27 degrees but  I felt ok.  12 miles no watch.  just course tooled   ran past bathroom toward seminarty building and back as well to add on.  last lap at 8:09am

Worked today.   Beautiful 10 pound baby I cared for. And a small beauty as well.  Worked Sunday as well. 

2.5 miles increasing by 0.1 mph every 1/4 mile starting at 6.6 mph.  9:03 pace.  Ending at 8 pace.  Right into a half mile at 7:30 pace.   Water two min if that.   Then right on at 7:30 pace for 6.5 miles then pace increased by 0.1 mph every 1/4 mile.  Last quarter increased more and more to 6:30 pace.   Felt really amazing. No stopping. No water or fuel the whole 7.5 miles.    55:58 for time.   7:27.72 avg.  This is Tuesday's run 

Worked. Scn.   Three little cuties !

Suncrest with summer and Chandi at 505 Am.  Ran up 6.5. Chandi turned at 4.5.  Met allyse as well.  I ran alone to top 58:15.  Then another 1/2 mile after water at bathroom in park by 🛑.   No light. Weather perfect !!   Ran easy pace down.  8:06. Avg I think. Based off mileage and stop watch.  Felt refreshing powerful up and nice down. Heart burn.   Noted.  Left for Disneyland at 815 am with Troy and kids. This is Thursday's run oops. 

Disneyland the last three days.  All day.  Entire time open. No time to get up to run early. But last day I woke at 7am and ran on tm at hotel.  2.5 warmup.  3 x 1 mile up hill. 7:24/7:19/7:13.    22:03.   7:21 avg.  but really tm slow to pick up pace at first.  From zero mph.  I was going to do 800s. Then decided that's not necessary for rim to rim to rim. This monday.  Then was going to do 3 x 3 miles.  And tm uphill when flat just gassed me. So did just three x 1 mile.  With two min standing rest in between. Then finished with two miles at 7:45 avg.  and 2.5 miles in 21 min.   8:24 avg. 

5 Pm run.  Mainly slow jog to simulate running uphill tired at end of day (rim time rim to rim next Monday ) ran by myself.  Stop watch. Af canyon to Timp cave trail.  25:46. (10:18 avg) See nice and slow.  Then walked caves but after  four minutes I Decided to jog  a minute and walk a minute and I did this to 16 minutes.   I ran into rangers walking down at 546 pm.   They said trail was closed. I joking half serious said would it be ok for me to go rest of way.  He said no.  Too far.  I could see it on the ledge.  It was steep.  Probs 7 more minutes.  So I said ok I will just start to jog slowly down.  Nope he said.  And then it got awkward. As he watched me and even though I was power walking downhill he sternly yelled at me to walk.  It happened several times and then I yelled I am walking. And I then asked are you having some sort of power struggle here with me?   I continued on.  Now flabbergasted at what just transpired.  I was quite enjoying myself up to that point.  And all of the sudden drama.  I had told them I am a slow walker and I wasn't going to sprint.  It's just uncomfortable to walk down a steep trail without lifting knees.  Anyway I continued my walk and actually was 22 seconds faster going up than down. Lol.  See I am a slow walker.    16:08 up.   16:30 down.   Shocker.    I was greeted by a ranger on the way down.  I guess he radioed to her. She was polite.  And I was on the defensive.  She just said can I just tell you something.  And said this is a Walking trail only.   And if I want to run go to pine hollow. They are scarred from the deaths in the last few years.  One she said left trail on purpose. One not paying attention. And I don't  remember last.   We left on good terms.  I just felt a little violated with the old  ranger.  Very militant in voice.  Over bearing. But I get it.   Maybe I would have croaked.  Idk.  My friends ran up in the dark last week.   And I hadn't done this trail in years.  Now I feel scarred.   8:03 avg down to mouth.   (20:09).  

5 TM miles at 8:27 avg.  1 percent grade.  tm at home.  pulling like I am on a trail.   Then met the group to hike horse trail falls 2 up 2 down.  LOL 53::12 minutes up.  4 min chat at falls. 50:36 down.  I was with the front pack on way up then stayed with Julie e on way down nice and easy.  We didn't want to twist an ankle before monday.  rocky terrain.  frost on some rocks, frozen dry creek in areas and two bridges 

Girls trip to South Rim grand canyon yavasupai lodge.  Left 130 pm Sun from Timp hospital where we met summer, jane and julie e and we all including myself, kim and carley headed to the lodge. stopped in Page.  Ate.  Got to lodge after 9 pm.  Got our gear together and we headed to bed.  Up at 415 am.  Dressed and ate and headed to the South Kaibab trail..  Left at 520 am from the trail and hiked down to bottom and got there in about 2 hours 8 minutes.  took lots of pics.  not me but the group.  ran along the gradual inclining trail to the north rim.   about 7 miles.  then up the north rim 7 miles.  got there at 1241 pm.   7 hours 21 minutes.  Stayed up there til 1 pm taking pics and eating.  Then returned same way..  Sunset 5:37 and made it to the bottom of south kaibab about 450pm.  I headed out before they all did and power hiked until they caught me one by one.  Because it was dark and I had no poles I was struggling on this steep ascent.  we were supposed to do the gradual south rim trail back up bright angel but decided to get it done in 7 miles instead of 9.  It was difficult for me.  My breathing was labored and wonder if the flu shot last wednesday afternoon was still working on me.  I counted up my calories after this and I had taken 1930 including the meal before we left of pb bread and honey and half banana.  summer got up to me (the rest were a ways away) and I asked her to stay with me.  they all had poles  I did but left them at the start because they were collasping and were heavy and I figures just one steep climb with them but when we changed to the steep way back I was struggling bad.  summer told me to put on my music and after a few up beat songs "press forward" came on  yw 2016 theme song and I played it like 10 times and summer said i had to keep moving.  she was thinking of giving me her poles but saw how badly i was struglling that she was worried for herself.  i definitely would not have taken them.  at one point i had to stop and eat something.  we sat on a rock for like 30-45 secs while i got something out and then we started again per summer promptiing.  it seemed to go on forever the climbing up dirt with logs and sometimes rocks sometimes a mix of both and sometimes cobble stones.  I thought for sure it was like 10 pm!! but we got there at 830 pm.  15 hours 10 min.   also david archuletas song glorious helped after i played the other song ten times.  Peed several times running.  I was not dehydrated.  I never had to remove my thermal until I descended again from the north rim to the base.  still kept on my running tights with the shorts.  Put on the other shirt again 8 miles later before the ascent.   Dark with head lamps last 4 miles.  

drive back home at 915 am utah time.  grand canyon an hour ahead.

worked all day.  legs tired.  not too sore.  and head tired.  feel puffy.  adrenal fatigue most likely.

540 am vasa gym with kim jane summer.  warmed up easy 3 miles in 26:52.  then gals wanted to do hills.  lol.  so 2 min flat/2 min 6 percent x 2.  arm workout.  2 min flat/2min 6.5 percent x 2.  arm workout.  then 2 min flat 2 min 7 percent incline x 2 arm workout then 2 min flat 2 min 7.5 percent.  1 mile cool down in 8:23.   did all the "workout" part at 6.7 mph.   kim and jane at 7.5 mph.  felt strong surprisingly and this workout helped remove the lactic acid left over from monday.