Believe to Achieve

4 mile warm up. 33:40.   6 x 6:39 pace with 2.5 min jog at 8:57 pace.   Then 3 more at 6:35 pace.   Standing rest between three of them.  

Up 5 on tm.  No stopping.  2 percent grade.  Started at 8:57.  Last mile faster. 44:15.  Rest stretch.  Then 5 miles down -2 percent.  6:58 x 1.08.   6:53 x 1.17.  6:53 x1.75   6:50 x 1.  Stopped briefly in between.   Heart rate spiking.   Left leg/for still hurting from being rolled over.  Didn't really hurt yo hill. Maybe a little tight.  Walked 0.3 miles. 

struggled to start and to keep running at vasa.  legs heavy.  raining last 12 hours.  drizzling now.  ran a mile stopped.  repeated x 3.  9:14, 9:09, 8:57.  then ran out side vasa to myler and back loop.  3.13 course tooled.  just used phone clock left in car and back.  9:06 avg course tooled. shorts with drizzling and 45 degrees. tm warmed me up to handle this.  byu white zipper sweatshirt. felt so good to be outside running.

3 warm up in 26:01     8x 2.5 min at 9.2 mph. 6:31 pace.  2.5 min jog in between.  Felt so tired getting up this am.  Sugar I m sure culprit.  So did first foot then took longer rest in between but still did 2.5 min in between at 6.7 mph.  8:57 pace.   Upper body abs with Kim when she arrived.  

finally ran outside! felt so nice to be in the Wintery breeze.  Ran from my house to top of 1100 north entrance to grove creek trail head.  stopped only at light.  pace decent actually.  9:02 first mile mark (wore stop watch) then course sharpens to a pretty good grade.  at least 7 percent may 8 or 9 at times.  or 15 lol.  course tooled 2.64 miles up.  25:26.  avg 9:38.  stopped there to enjoy the Rocky moment.  it is not an easy feat.  then jogged down.  didn't pick up pace at all.  just natural easy pace.  21:19.  8:04 avg. last mile 8:18 (little less, was on other side of road coming back)   total time 46:45 for 5.28 miles.  8:51 total avg for entire run.  Christmas party at Janes.  It was wonderful!

Warmup 6.5 mph x 5 min    
7 speed 1 incline x 2 min alt w/
6 incline at  5.8 mph x 2 min  repeat   
then flys and lunges   
7.5  speed  1 incline x 2 min alt w/    
6.5 incline and 6 speed     Repeat 
then side raises and planks    
8 speed 1 incline x 2 min    

7 incline 6.5 speed  x 2 min. Repeat then jump squats and burpees        
8.5 speed 1 incline x 2 min  and 7.5 incline and 6 mph  x 2 min   Repeat  

Last climb 10 incline x 10 min   1 min increments from 5 mph to 5.9 mph  47 min   5.14 miles  

Harder than it reads  

5 in 42:02.  Avg 8:24 pace. Started at 8:57 pace increased every half mile by 0.1 mph until 5 miles.   Potty.  Then right into where I left off.   5 more miles but started at 7.7 then to 8mph.   Stayed there til  7.1 miles.  Then back down  increments to 7.7 mph. Stayed there for two miles to 5 miles.    Avg 7:41 pace.   Total avg 8:02.  Tm were the ones that are harder so that's good.   Meaning like running out doors when at 0 percent.   

4 mile warm up in 34:15.  8:33 avg.   then 5 min at 7:03 x 4 with 3 min at 6.6 mph.  9:05 pace.  Then five min at 6:58.  3 at 9:05.  Then last five min repeat at 6:50 avg.  45:22 for 6 miles.  Avg 7:33.  Felt great at 7:03 and 6:58.  Not bad faster either.  

4 miles     2 mile warm up.  Then 2 min at 6 incline 2 min at zero. Repeat.  Weights.  Then. 2 min at 6.5 incline 2 min at zero.  Weights. Done.  Courtney over.  So stopped.  Pace for last two miles 7 mph.  8:34.   Felt good.   

TM at 405 am.   10 miles. 857/841/841/834/834/827/820/813/806/and 800-730 last mile.   Off at 1 mile.  Potty and at 8.5 miles for water.   84:26 time.  827 avg pace for the run. 

3 mile warm up next to Jonathan and summer. 8:55/8:25/8:06.   Stretch.  Then 20 x 30 at 8 pace (7.5 mph) and 7.5 incline.  30 second rest.   Standing at side.   Tm still going.  Last two at 8 mph- 7:30 pace and 8 incline.  2.48 miles total only half was running.   Then .27 jog.  Then Jonathan wanted another fast mile and someone to join him. So I did.  His plan we ran 9.2 (9 him) for 1/2 mile then 1/4 mile 8 mph and a 1/4 at 7.5.  But I actually kept in at 8.2 til a mile. Little faster at end.  6:55 mile. Push-ups planks and little bit of abs.  

Christmas run with Kim Jane summer Carley Melody and Chandi (and Oakley janes dog)I met them at 1 mile marker as they ran from vasa and then ran to Jennie house. Stopped five minutes. Or more.  Then to my house.  Christmas lights on. And some divinity. Then carleys.  Picked up her dog.   Then to Kim's to call work. And one protein ball.   Phone died in the cold. Then to janes.   Up back way by Lincoln Academy then on trail to her house. Stopped for cider.  Yum.  Warned me up.   Then ran home alone. Bc I was short on time.  Watched Rise of Skywalker  with the family.  And Kristin COURTNEYs friend.  Very good.  Quite liked it.    Took 1 hour from janes to home.  Had no watch just they told me time when I left.  Got back at 910 am.  I left at 612 am for the start of run.  I had lots of bright red spots on my skin. Like I was burned by the sun.   After movie spots are gone.   But I wore my winter jacket the entire movie.  

4 mile warmup. 32:17.   Started at 6.7 mph increased by 0.1 mph every 2 min to 8 mph kept it there for five min then increased pace until at 4 miles.  So 8:04 avg for warmup.   Then 6x 6:31 pace for 2.5 min with 2.5 min jog at 9:05 pace.   Then water.  Then 10 x 30 secs at 10 mph 6:00 pace with 30 sec standing rest in between.    0.83 miles of running in 5 min.    1 mile cool down avg 8:37.   Three sets of 15 leg lifts (1@20 reps) 55 pounds )hamstrings 50 pounds and triceps.  30 pounds.  

Tired sore but raining outside so ran with Kim and Carley at vasa.  Two mile  warmup.  Slow.  4 x 5 min at 8.4/8.5/8.3/8.5 mph.   1 min standing rest and 2 min jog in between at 9:05 pace.   Walked briefly. Incline. 

1 mile. 9:05.   Slow start at 6.3 mph.   Break. Three more warmup miles.  23:42.  7:53 avg. started at 6.8. Increased by 0.1 mph every minute to 8 mph.   Stayed there three min. Then back down by 0.1 mph every 3 min until 3 miles.  Then 6 x 2 min at 9.3/9.4/9.5/9.6/9.7/9.8 mph. 6.6 mph for 2 min in between.  Really more 15 secs standing rest then 1:45 sec jog at 9:05 (6.6 mph)    Stopped afyer 4 at 30 secs jog after the 4 Th.  ER trip to BR.  So two miles in 14:30.  7:15 avg.   then last mile 7:05.   Weight lifting. Legs and arms. 

Sick.  Started yesterday about 3 am. Zinc four doses.  Didn't run yesterday.  Bed late. Courtney and Brenan over.  Watched spider man.  Midnight bed.  Up 915 am.  Ran at 1005 am.  7 miles.  Stopped at Kim's for br break.  She was on bike trainer.  Avg pace 8:53.   First mile 9:08.  Last mile 8:50.  Fastest mile 8:44.   20 degrees. Sunny.   Felt good but just needed to cut it short to avoid over doing it sick.  

Sick.   Cold.  Yucky cold.  Head in a fish bowl.  Slept in til 815.   Pushed hard ri make it to gym.  Ran 1 mile easy 9:10.   Rest easy as well.  Basically started at first mile 6.5 mph.   Increased by 0.1 mph every half mile to six miles except last half mile increased pace by 0.1 mph every 0.1 miles.   5 miles in 41:42.  8:20 avg.   Rest as with a cold faster pace did not feel so easy.   Ran last four miles same way as first six but starting at 6.7 mph.    Ended picking up pace last half mile as well. 4 miles in 34 min.  8:30 avg.    This cold sucks.  THIS WORK OUT OUT IS ACTUALLY DECEMBER 30 Th.   Did not run dec 31.   Leg/sciatica issues.