Believe to Achieve

The usual first of the new year back at the gym--- NO TMs available. Waited then waited then decided to run the track. I passed everyone many times except for this one guy doing speed. Whenever he tried to pass me I wouldn't let him. I was having a "Kelli Moment" on the track. Usually I am not that competitive. I didn't even know the guy. I am sure he was thinking he was just going whiz by me but NOPE not gonna happen. Probably bugged him too that I was singing at times the song that was on my iPod. ; D. So....basically while waiting for a mill I ended up running 5 miles. I could have had a mill at several different moments but I wasn't quite done with a mile at the time and I didn't have a watch. Just counting laps. 6.5 laps = 1 mile. Funny how the rec says that lane 2 and 3 are both 6.5 laps for a mile. Lane two 806 feet. Lane 3 814 feet per lap. I ran lane three passing on the outside to lap four which is 6.3 laps per mile. The track felt swift. I passed girls running on the track together over 6 times and they looked to be going about an 8:00- 8:30 pace. So I must have been going about a 7:40 pace for the five miles and faster when the dude was trying to pass me. After the five miles I hopped on the TM for some speed. Original plan was 16 x 400 meters with the same amount of recovery jog but since I already ran 5 miles I cut 4 laps. So I ran 12 x 400s. Ran 1/2 mile warmup at 8:34ish pace then ran 6 x 400 at 6:15 (slightly faster than 5k pace) with recovery jog at 8:34 pace x 6. Then I ran 5 x 400 at 6:11 pace with 8:27 recovery jog until the last one (number 11) when I ran 8:20 recovery jog and ran the final 400 at 6:00 pace. Last 1/4 rest at 8:00 pace then ran the last half mile cool down at about 7:20 to 7:30 AP. Total miles 12. Last 7 AP of 7:20. First five, no idea but probaly 7:40 or faster.   Incline 0.5%.  Wanting my legs to feel strong straightway rather then too much incline.  50 pushups before showering.

TM shortage.  One out of order, two taken out of the gym.  Only 6 TMs now.  Waited then hit the track for two laps while Troy waited to save me a mill (my hero!!).  He was going only 4 miles so he didn't mind standing and waiting.  Got in .3 miles on the track then ran slowly on the mill for an 8:57 opener mile.  1% incline for all miles.  I was wearing my Altras (zero drop) and they are so slipper-like that I am trying to get my body used to them.  They are so very light that I feel like I have nothing on my feet.  After the first mile I felt pretty comfortable and sped up every 1/4 mile or so eventually hitting a 6:44 last mile.  AP for 8 miles =  7:46.  Pretty excited, got some new shoes coming in next week!!  They felt awesome on my feet.  Close to zero drop (4mm).  Standard drop is 10-12 mm drop.  They are stylin'!!   Goal for Boston marathon--- PR in the marathon, so anything under a 3:08.  Of course I would love a subthree but time will tell there.  If stars align and the FOCUS is there I will go for it!!  In the coming weeks I will declare more affirmatively which way I am heading but for now it is the PR.   BTW I am seriously wondering why I am NOT running outdoors-- hello it is 57 degrees currently!!  I might just have to go out again for four more.  : D    Planks before bed:  1 minute/30 sec/ 30secs (front, side, side) repeated x 2.  I used to be so good at planks.  Not so much anymore.

I seem to be on a new time schedule for running since the Christmas break.  I still have to run before work at 430am and I work the next two days but on my days off  I am waiting until after all my kids have left for school to run (9:15am) and today I first cleaned toilets (joy) and paid  bills (more joy).  I was excited to get out in the sunshine but for some reason I was frozen before leaving that it took over a mile for me to warm up.  Unusual since it already was 38 degrees at 1040am!!  Ran up into Highland and thru West Park Road to Lone Peak High School.  I wore my Altras which I am loving!!  my feet are in love!!  flat!!  I feel like I am as light as a feather.  My legs lift up with ease that I am wonder if this is good or not?   I honestly feel like I am out of the movie Tron or something.  OR that I belong in Disneyland in Tomorrowland.  The Altras look SPACEMOUNTAIN-ish.  Light blue and silver.  Kind of cool.    This was an easy pace day run and I was surprised that this entire run felt so easy even the last mile at 7:13.  AP for 12 miles = 7:59.   Walked home 1/2 mile.  I am determined to stick with the plan.  12 miles and  that's all.  : D.    Oh and 50 pushups-- 15, 12, 10, 13.  Stretching of hips and legs. 

Just wanted to stay up one more hour so wasn't in the mood to wake at 415 am.  Was pulled to UVRMC which takes 20 more minutes--- less time for sleep.  Went to work without my run in.  Brought clothes, changed in car after 12 hour shift and  drove to PG rec for a TM workout, easy.  Added in hills like this:

8:57 pace x 3/4 mile  2 %

8:57 pace x 1/4 mile 4 %

8:49 pace x 1/2 mile 2 %

8:49 pace x 1/2 mile 4%

8:41 x 1/2 mile 2 %

8:41 x 1/2 mile 4%

8:34 x 1/2 mile 2 %

8:34 x 1/2 mile 4 %

8:27  x 1/2 mile 2 %

8:27 x 1/2 mile 4 %

8:20 x 1/2  mile 2 %

8:20 x 1/2 mile  4 %

8:13 x 1/2 mile 2 %

8:13 x 1/2 mile 4 %

8:06 pace x 1/2 mile 2 %

7:53 pace x 1/2 mile 4 %

7:41 x 1/4 mile 2 %

7:41 x 1/2 mile  4 % (with a pick up to 7:30 pace for last 200 meters)

7:30 x 1/4 mile 2 %.  Done. 

Overstimulating at the gym with too many people at the 7pm hour-- playing basketball, running the track, lifting, doing classes.  Just too busy.  Tried to zone out with my music and on the left side of the gym as far away as possible.  Tummy bugging me from running in the later hours.   Hope I can motivate to run here again in a few short hours-- 430am!!

5.5 hours of unrested sleep...then off on a run again.....even if  I stayed home I wouldn't have slept so may as well run.  Ran 8 miles AP 8:17.  Cold.  In and out of neighborhoods by my house.  Uneventful.  Worked 12.5 hours.  Long day.  Tired.  Sleepy now.

FUN GROUP today in Provo.  We met at the Tabernacle so neither Rachelle or I would have to drive far but then the unexpected--- Jake, Andrea, Fiddy, Allie and Cam joined us.  Yikes....but despite my worries they are very laid back and it was like a vacation run for me despite the fact that I was the "host" having to know the Provo Half course and having the occasional road closure to divert us quite off course.  We left at 9:10am I think.   I had some issues with Center St. exit.  We left late because of me--- I am usually a very early run kind of gal-- 7 am, optimal this time of year.  But today my daughter had a soccer game at 740am that her team did win :D.  Fun to watch.  While watching the game I felt intense fatigue and got the chills....NERVES? or illness?  Well... I was worried about illness since the last two days I have been taking care of a sick baby who had a cold.  Weepy eyes, diarrhea.  OF course I washed my hands like a mad woman but you just never know.  Then....I drank from a "contaminated" water spicket at work--- tiny black particles throughout it.  Before I had noticed it I had drunk 3/4 of a cup of water.  I was told by engineering that it was sediment from the water supply being turned off often due to construction but my coworkers and I disagree---BLACK sediment?  mold?  I am so funny I know.  Just the nurse in me.  On my drive over to meet the group I ran into some old friends of mine from College while I dropped off water.  I was feeling better.  Yay.  But now two or so hours later I have a slight sore throat and a very sore neck.  Odd.  And a headache.  Dang.  At least I didn't contaminate the water/gatorade supply  I dropped.  I never drink from the container if I am sharing (just in case you are wondering friends : D).  The entire run I felt great and we kept very consistent splits, slowing slightly when we got on to the river trail--snow and slick in places.  We dodged several cars but all in all the run was very relaxing for me.  We had to take some detours which made it more interesting navigating.  Stopped briefly once for the one water stop (11miles) and at some stop lights.  I also took a potty stop as they cruised along ahead.  Construction is everywhere.  AP for 16.36 miles = 7:45.  First mile 7:58 and slowest mile.  Every mile was between 7:38 to 7:52.  Pretty right on with pacing.  The company was relieving.  No stress to go fast or push it.  Conversation nice.  Getting used to Fiddy's sarcasm.  FUTURE 18 miler COMING UP---  James, Allie, Jake, Andrea, Rachelle, Cam and any others--- February 4th or 18th.  Start is at MY HOUSE in Pleasant Grove.  YOU WILL LOVE THIS ROUTE--- less traffic then our run today in Provo.  Roads wider and scenery SPECTCULAR.  One giant "circle" of a run.  I call it my 5 CITIES RUN-- Pleasant Grove, American Fork, Highland, Alpine and Cedar Hills.  No overlapping and there is an eternal water fountain (it is always running) at mile 12 in Alpine.  Start time-- debatable but I prefer 7 to 8am.  Let me know your date preference.  I plan on having breakfast for everyone afterward.   Nothing heavy.  And of course healthy.   You can even put your orders in early and I can see what I can do.  I am thinking hot chocolate, milk, orange juice, bananas and LARGE whole wheat waffles from scratch.  Berries for topping.  Syrup.  Almonds.  Anything else?    I thought about holding this run as  I was driving back to my house thinking how much prettier it is out in Pleasant Grove area and a heck of a lot less traffic!!!  This is Allie's old stomping grounds.  I am sure she would agree :D.   Keep me posted of any upcoming runs up north.  Hopefully I don't have to work.  50/50 chance.  Always.

"30 Years"  typed my mother from her iPad to me.  I didn't need a reminder.  I remembered.  30 years ago tonight my father drove four miles down the street to pick up my sister from her friend's house.  She had ski team practice and her friend's mother picked her up.  She (my sister Kristin) ate dinner there at her friend Kristen's house.  She called for a ride home.  As my dad left, and I was to go with him, my girlfriend Nancy called.  Being the talkative person I am, I instead talked away on the telephone.  My father nor sister never returned.  THEY WERE BOTH HIT AND KILLED BY A DRUNK 18 YEAR OLD DRIVER ON JANUARY 8TH, A FRIDAY NIGHT, about 7 pm.    The 18 year old survived without any physical injury but sadly a remorse she would have to live with.  She also paralyzed her best friend sitting in the car next to her.  As I write this, tears form from my eyes for the painful, many painful years my family endured since then.  Also losing my brother 2 and a half years later in a car accident when he was driven home drunk by his best friend as they left a party.  Hence, I don't drink.   I honestly feel everyone should try NOT drinking alcohol.  I believe it changes peoples manner.  A way to hide from life.  It affects their health.  My own brother eventually becoming an alcoholic before ironically being killed by one.  I watched him turn from an aspiring artist and fishermen and incredible skier to a deeply depressed individual due to alcohol-- directly  (drinking)  and indirectly (my dad and sister's accident).   That was so many years ago.  And still I witness the affects of decisions of others with their choice to drink.   If you do, be responsible.  One drink, you need a sober driver to drive you home.  But if you read this and think....not me...I invite you to try....make the choice not to drink. 

First, if you all could go into facebook and vote for my husband's run down shoes so he can win some Altras that would be great.  Just go to "Altra Running" and say you " like" his worn out shoes.  They are listed under my facebook name  "Julie Fothergill Crossley".  Thanks everyone.  Votes need to be in by Tues. at 9am.    Troy's shoes are the ultimate run down shoes so he should really win but some guy has 23 votes already and Troy only has 3.  So please vote!! Thanks!!

After yesterday's reflection and fast--- My legs were ready to get in some speed today.  Not really following any set schedule so who knows what will come of Boston.  With all my family there and visiting for a week beforehand,  I am not banking on a subthree there.  Just a PR.  : D.   Today I decided to do 3 x 1 mile repeats at desired 5K pace.  First I warmed up for 3 miles in 25:27 (8:29 AP, varying speeds starting at 8:57) at 1% incline.  Wearing my Altras of course.  Just loving these shoes!!!  Then I pottied and then stretched briefly and hopped at 1% for 1/2 mile at 8:00 pace.    The Turned incline to 0.5% and ran 1 x 6:18 then 1/2 mile 8:00 (1%) repeated three times with the third lap of last mile at 6:15 pace and the last lap getting down to 5:42 pace!!! I felt awesome. The whole run (despite the wiggling TM) felt very controlled, almost effortless  : D.   Added on another mile (was only going to do 8 miles) and ran that at 7:00 AP pace or less.  I actually got to a 6:18 again at the finish just for fun.  Total time for last 6 miles = 41:36 (6:56 AP).  AT home did 60 pushups.  One front plank and both sides 60/30/30.  Getting hungry so stopped working out. 

8 miles before work at 420am.  Left late for having to work at Utah Valley but made it to work on time despite running easy.  AP 8:05.  Tired as I write this after work. 

Not easy to get up when alarm went off at 415am because if I ignored it I surely could have slept the additional hour easily. But I overcame that notion and got myself out the door at 4:23am. Ran a two mile loop around my house 4 times. It was nice to "run" into a neighbor three times while running. If I wasn't pressed for time I would have run with her but I couldn't cut on my 8 minute transition time to semi-shower and jump in work clothes and head out the door towards Provo-- Utah Valley Hospital. The last two days I worked on Pediatrics. Lots of upper respiratory illness and gastrointestinal bugs. Yay!! AP 8:03 for 8 miles.

Forfeited longer sleep for a chick flick I had never seen-- Letters from Juliet.  Woke to take all my girls to piano.  First Courtney at 7am then Brooke and Amber hang out for an hour trading lesson spots at 7:30am.  Went to gym after dropping off Brooke and Amber at school  later at 9:20.  Troy ran 5 miles, waited for me impatiently so I told him to go and I would run home for my last 3 miles.  Plan was to run 12.  Forgot that I like to hill work on Thursday so I remembered as I began my warmup.  This was again impromtu.  I should follow some plan for Boston but I just don't have one.  This is what I ran--

2 %  8:27 pace  .75 miles

4 %  8:27/8:13   .75 miles (the   /    means I ran 8:27 at .50 and .25 miles at 8:13)

2 %  8:13   .50 

5%  8:13/8:06   .75    (same as written above, repeated at every incline below as well)

2%  8:06   .50

6%  8:06/8:00   .75

2%  8:00   .50

6%  8:00/7:53   .75

2%  7:53   .50

5.5%   7:53/7:47   .75

2%  7:47 and down to 7:03 pace.     .50     STOPPED treadmill to reset it.  Darn thing shuts off at 60 minutes.  Got to this point in 55:55 for 7 miles with 1430 feet vertical gain  :D.   I didn't want to be in the middle of a climb and have it stop.  Stretched very briefly.

5%   7:41/7:35   .75    Troy came up to me wondering how much longer I had to twelve miles.  Told him to just go home and I would run home. 

2%    7:35   .50

4.5%  7:35/6:58  .75     DONE.  Sweat city.    Pretty much crystalized on my run home in shorts.  At least I premeditated this might happen and brought my garmin, headband and sweatshirt.  I wrapped my leggings around my waist.  I didn't think I needed them but I did.  My legs had frozen  "dew" on them.  It took me until I got home for them to thaw out. 

3 miles home at 7:53 AP.   It felt easy.  Wore my Altras for the entire run.  Loving them. 

First time I felt sore in over 5 weeks after running.  Seriously.  The hill work on the mill with ZERO drop shoes worked my legs good yesterday.  That was 5.25 miles of 4-6 percent grade at a moderate pace.  Zero drop shoes and hills make it so your heels have to stretch further to touch the surface.  I mostly run on my forefoot to avoid that.  My quads WERE slightly sore as well until I started running today and it ALL went away.  I felt AWESOME the first 9 miles.  Took my last of my Caffeine Gus (remember I don't do well with Caffeine but had just one left to get rid of) just after mile 9 before the last big climb in Alpine.  I ran the same loop as I did two weeks ago (FIVE CITIES RUN : D) and ended up slightly faster even though I thought I would be slower due to the harder workout yesterday.  My first mile was 8:28, not my traditional over 9 pace for a LR (two weeks ago  I opened with a 9:17 mile).  But today it felt easy.  I wore my new Brooks shoes that have a 4mm drop.  It was nice to have the extra cushion today that the zeros don't on the heel.  Most shoes are 12mm drop however so these new ones are close to the ground : D.   This was my first time running or even wearing them but they felt so good that I didn't notice they were new.  At mile 7 I had to erase data again so as to not lose data today.  I forgot to download my garmin on the computer so I could erase all the data and get recent entries to be on my garmin.  Dang...so I had to erase some good runs from the summer.  Oh well.  They are on my blog so that counts.  At mile 12 the ETERNAL WATER FOUNTAIN was like an ICE SCULPTURE but there it was steady and strong flowing away.  So yay WATER!!  I was surprised too that the potties were open at the park there so YAY POTTY!!  It is hard to duck in the bushes in broad daylight (I left at 9:56am) so that was nice to have that before my fast finish.   Ran one more mile with a nice climb then started my fast four again at mile 13--- the pace was pretty darn close to two weeks ago-- 6:48 (6:47), 6:45 (6:44), 6:40, (6:41),and  6:37  (6:36).   Last cooldown mile to my house- 7:20. Funny huh?   AP today was 7:47 for 18 miles (7:50 two weeks ago).     For taking it easy I think that was pretty good.  I felt really strong.  However,  I wasn't wanting to run fast and had to slow again at the light up in Cedar Hills and actually turn left (needed to go straight) to wait for the light to turn green on my first fast mile which made me have to keep looking back at the traffic and the light to tell me when I could do a U-turn.  Not bad I guess on tired legs.  Going easy before work tomorrow.   My miles are down the last few weeks for a special treat to myself from all the 70+ milers I put in in December.  I am not sure about Painter's half.    Most of it is on the city trail and I get dizzy in enclosed areas booking it so I will try my best to get a 1:30.  Maybe I should just run with the 1:45 pacer for fun  : D. 

Just too tired to get up and run in the freezing air once more.  So gave myself the morning off.  But then I just lied there and couldn't sleep but  then it was too late to get out and get the wanted miles in....so  I just went to work and was going to skip running altogether.  But then I was sent home at 12:15pm because it was my turn.  Went out for my run about 1:20pm.  Overdressed with my tights on.  Should have worn shorts.  Stopped at Kim's house to use her potty.  It is so difficult to potty in the grasses in broad daylight but it got so uncomfortable that luckily I was near Kim's house.   Was so tired and wanted to be  done the first mile.  I never felt like I really wanted to run because of fatigue but a few of my iPod songs pulled me out of my abyss.  First mile 9:24.  Last mile 7:51.  AP 8:21 for what I thought would end up as a 9:30 average.    Still tired.   Work tomorrow.  Bed early I guess tonight.  Did read about the Olympic Trials!!  fun to hear about the guys all at 3:09!! and the girls are a pretty strong crew with Flanagan, Davila, and Goucher.   Wore my new Brooks shoes.

Ran easy pace 12 today.  Man Alive "CHRONIC FATIGUE ATTACK all day yesterday and until the morning.  I slept 9 hours and still felt exhausted when I awoke at 7am.  Last week my husband and I stained a new front door for our house and at first the stain and paint remover was okay to my system but doing it for four days I think was just too much for my body to handle.   I think that is why I couldn't sleep several nights last week-- like it made my brain hyper or something and then it fatigued my brain completely out not to mention that I continued to run my usual runs.  Nothing I ran was too taxing but with all the chemicals it just compounded greatly.  Plan today was easy pace run.  Planning a tempo run for tomorrow.  I am torn as Josse invited me for SW on the indoor track at BYU.  YUCK I hate track work-- goes back to my track trauma days I mentioned before.  Today I ran incline at 1% for all miles AP for 12= 7:52.   8:27, 8:20, 8:13, 8:06, 8:00, 7:53, 7:47, 7:47, 7:41, 7:41, 7:35, 7:24.  All felt comfortable.  Followed up with 15/15/10/10/8  pushups.  The floor was hard on my wrists so I am sure they will feel arthritic-like the next few days.  I need to do them on my carpet at home but I wanted them over with.  The grass is also a great place to do them on.  Also did one minute plank and sides at 30 sec x 1.  Yup lazy, but really just hungry.  I started this run at 8:20am and I had to wait 12 minutes for a TM.    Oh yah wore my Altras.  So love them.

Tempo Intervals:  3  x  2 miles.   Warmup 4 miles, 1% incline:  8:57, 8:41, 8:27, 8:13.  Reset treadmill, pottied and  stretched.    Another 1/2 mile warmup 8:00 pace.  Then put incline to 0.5% for the intervals. 

6:35  x 2 miles (last 1/4 mile run at 6:31 pace)

1/2 mile at 8:13AP  ( 1% one lap, 0.5%second lap)

6:35 x 2 miles  (last 1/2 mile run at 6:31 pace)

1/2 mile at 8:13 AP  (same as above)

6:35 x 1 mile,  last mile 1/4 at 6:35, 6:31, 6:31, 6:27 (last corner 6:18).

1/2 mile at one lap 8:00, one lap 7:47AP.  1% incline. 

8 miles @ 6:54 pace.    :D. 

Comment:  mentally I am NOT ready for Painter's half.  Physically?  I just don't know where I am at compared to last year since I essentially didn't run well for 8 weeks from Oct to Nov.  I kind of forgot about this half marathon and NOW it has snuck up on me.  YIKES.  I haven't done any tempos as long as I used to before such a race.  Goal is exactly 1:30.  6:52 AP.  Cross fingers.  I heard there is a 1:30 pacer.  If it is Seth Wold that would be wonderful!! 

Decided just as I awoke at 6:30am to get four miles in outside and then get back to see Courtney off for school/make her lunch then meet with Troy at the gym at 9:20am. But that all changed when I got myself out the door and realized the air was a lot warmer than I thought it would be. "The CALM before the Storm". So I ran FIVE miles and got inside before Courtney made it down the stairs. Made her lunch and breakfast and then here carpool came. 20 minutes lapse between runs. I figured since Troy is home to get the other two girls out the door I would just get the last 7 miles in. Today was RECOVERY JOG day. So slower than usual and as needed mentally and physically. It felt so VERY nice to run so easy and not worry about pace. I wore my Altras again but this time I wore the "strengthen footbed" insole. Meaning no arch or fluff to the sole. Basically pretty close to barefoot : D Felt light on my feet. I forgot to mention however that since I wore my brooks for the 18 miler(and the run the next day) they flared a little IT band problem. I didn't break them in and I had some good pain from my hip to the side of my knee about a day after the run. I was slightly worried but after wearing my Altras the last 3 days my alignment is quickly changing back to my normal. Yay. Just a slight pain at the side of my knee with a nerve like pain in my left hamstring. The hamstring was tight for my SW yesterday but I stretched it good. It is good that it was tight or I would have overdone it yesterday. Finished today off with 5 x 10 NORMAL pushups. And side planks x 1. Got too hungry again. AP for 12 recovery miles = 8:40.

not good....so very tire.  (I am with ya McKenzie!!).  look at that I can't even complete my words.  TIRED.  I ran so very slowly this morning. I almost bagged the entire run because the first mile was like a 9:34.  I just could NOT get moving or get my legs to feel like my legs. I wore my new Brooks Pureflow (I had to trade them in because I swore something was wrong with the way the right shoe was made, but now I am ALSO having problems with the new pair).   In all this trialing of shoes I have liked my Altras the best.  I think they flattened my feet out so very well that when  I put shoes on with any sort of hold on my feet I don't like it, nor my body.  Blah.  I am like the "Princess and the Pea" . I notice anything in my alignment that is off and my mind can't let go of it.  Hence my utter failure (as if I needed to bring this up again) at SGM with the whole NEW sock scenario.  My feet are ultra sensitive.  Blah again.  I am at some sort of low point.  Hopefully this means I will be good as new by Saturday but I am not too hopeful....I work ALL day tomorrow at Utah Valley Hospital in the NICU then I have to drive back home here in PG, pack the remaninder of my things (this will be about 7:15 pm then leave about 7:45pm for St. George, getting in about 1130pm after TWO very long days of work, non stop and my head (currently still spinning) just utterly and completely exhausted.  So miracles for me on Saturday?  I don't know.  I just don't know.  I am sick and tired of any all of my races being after I work two days in a row!!! It is just how I have my schedule---th, fr then weekend off!!  I can't even change it.  It is a set schedule.  I will stop complaining.  I just have a headache and I am moody.  I need to relax.  I am overstimulated from running around all day taking care of 10 patients!!  AP 8:42 for 8 miles.

0 miles.  So very tired and needed the extra hour before heading to work in Provo NICU.  LUCKY BREAK--- AMAZINGLY got to get off work early.  Seriously NEVER has such a break worked out  like this when I needed it when  I work NICU.  Clocked out at 330pm!!    Got home after 4 pm.  Left for St. George at 5pm.  Arrived at 9pm.  Watched most of Phantom of the Opera with Courtney and Troy.  Love that movie.  Didn't sleep well.  Some perfume allergy problems.  Oh well.  Figure I will just stay with the 1:30 pacer, not take off with Kim and Jane.   

Woke several times during the night and was wondering what the "pitter patter" was all about and then it started POURING.  This was 4am so I was pretty sure the race would be a wet one.  Called Melanie and she didn't even know it was raining (7:30am).  Must be her condo versus my trailer : D.  Oh and her MELATONIN!!  Need to try some.  Anyway, Kim picked me up with Jane and then we drove to pick up Melanie.  Got there about 8:25am.  Ran to the start from the other side of the freeway.  I was alone as the other three went in to the hotel to pee again.  I warmed up alone (2.5 miles, 8:21 AP) and pretty much didn't see them again until 2 minutes before the start.  I looked around frantically for a private place to pee outside but nothing.  Dang..bladder uncomfortable.  Pretty much ran the entire race feeling like I had to pee.  Quite annoying and feel it slowed me down during the race as I often thought about stopping somewhere but it was rural and there was nothing private.  Sorry TMI.  Moving forward, I lined up and met for the first time Walter (from the blog, who said he really doesn't blog much any more) and another guy holding the 1:30 pace sign.  I think his name was Shawn.  I stuck with them and honestly thought they were going way too easy the first five miles (BUT IS NECESSARY).   After talking with Walter on and off for the first 4.5 miles I began to drift from them at mile five and began to run with this old guy (turned out he was 58, looked older).  He quoted elevation for each mile as we came upon different parts of the course.  It was entertaining.  He was very cheerful and upbeat.  I felt extremely good.  Probably from starting out so conservatively.  I had been worried about my 1/2 marathon fitness since I have only been doing short speedwork with my longest one (finally) being last Tuesday of 3 x 2 milers.  All the others were 3 to 4 miles.  The old chap chatted away all the way up this long hill.  I honestly didn't even feel like we were going up hill (thanks TM!!).   When we got to the top I flew down the other side and cranked out a 6:19 mile which panicked me a bit and then we were on trail that was soaked with water and I became nervous about slipping with running fast so the next mile was a 6:35.  It wasn't downhill like the last mile either.  Rolling.  I had left the old guy behind but then suddenly there he was--- again quoting elevation etc...I at that time was listening to my music (I had pretty much kept it low and off at times the first 6.5 miles).  But when he started talking about elevation again I told him politely "I can't talk right now".  Now many of you who know me know very well how much I like to talk during runs. This behavior was VERY new to me.  I decided that in order to get to my goals, I am going to have to be quiet and focus.  I felt bad for saying that and ended up following about 20 paces behind him and two others he started running with.  He found me after the race and wanted to apologize.  I told him "no worries" it had nothing to do with him but with my strategy this year.  I need to focus.  I told him I am very much a talker when I run but I need to not talk to reach some of my goals this year" .  We exchanged a few stories and we understood each other.  He is a very kind man.  I came in 6 seconds behind him.  I wonder if I should have just talked?????  I wasn't out of breath ever in this race.  Mainly it was my lower back and my left hamstring that was a little achy.  I need to get to the last two miles and KNOW FULL WELL I HAVE GAS IN THE TANK AND BURN IT UP AND NOT WORRY I MIGHT CRASH ON THE GROUND!  I finished feeling like I could very well have done two 6:30 miles the last two.  It is a mental game I tell myself.  I worry I won't have gas or I will fall to the ground and then have to start walking.  I am disappointed that I didn't push myself to the point where  I was giving my all.  Mt. Nebo I felt that way.  Bryce Canyon I felt that way.  But here....NOPE.  I had a lot left and when the finish line became visible it was too late but don't get me wrong I am VERY happy with this race for me.  This felt VERY controlled, like a MP Tempo run, SERIOUSLY!!!  So YAY!!  Quite glad : DDDDDD

From memory (will change if I have them incorrect)-- 7:00, 6:54, 6:56, 6:43, 6:50, 7:02 (uphill), 6:56 (uphill), 6:19 (downhill), 6:35  (short downhill), 6:42, 6:53 (uphill), 6:47, 6:37, 0.1  --  5:31!!!   CD 2.5 miles in the pouring rain-- 8:20 AP.  Waited for the awards in the pouring rain.  Ate some rolls with cinnamon butter, frozen yogurt, two frosted (small) cookies and chocolate milk, two cups.  Figured I deserved all of it for a great 18 miler. 

hotel TM trial.  Pretty old thing but if bad weather hits I could tolerate it.  0.5 miles 8:41 AP. 

Lovely rainy morning in Long Beach California.  Decided I was definitely heading outdoors even if it just finished raining....but wait....just before mile four turnaround... DOWNPOUR again off the seashore.  Oh yah!! poor new shoes are really getting a water workout!!  Had three traffic lights to maneuver through along the Pacific Coast Highway then headed on to the shoreline trail and thru some nicer streets by the ocean.  Got a LOT of looks as California was just waking up at 7:45am!!  When I left at 7am the traffic was light and no shops were open.  The way back parking lots were filling at local stores.  Nice views of boats docked but BECAUSE of the huge SAND BARRIER (called TIDAL BREAK) I had no view of the ocean from where I was at.  Just a pile of sand about 15 feet high.  Felt so very good on my feet.  First mile 8:13.  Last mile felt so easy I was surprised it was a 7:28.  AP 7:53 for 8 miles.  Breakfast buffet makes me feel like when I got on board my Cruise off of Long Beach I am going to have to run 4 more mile.  I was going to tone down my miles for vacation but the food is getting out of hand so I will have to run more to make up for it.  We will be gone for four days.   I don't know if the ship has internet access to write down my runs.  We will be back on Friday and heading to Knott's Berry Farm then Magic Mountain on Saturday.  Driving home next Sunday.  : D.  Sun is supposed to come out this afternoon and be about 70-80 degrees in Mexico. : D.

Cruise ship miles.  Wish I had time to a lot of details but just imagine a treadmill swaying with the motion of the waves.  In fact I still feel like I am on a ship even though  I have now been off since 1/28 (friday morning).  Luckily I took notes down after my runs.  There were 8 treadmills and we were heading into Catalina on my first at sea run on the mill.   The mills face the front of the ship looking out over the water on the second to the top level (outdoor track on the top).  This was just a 12 miler at random but this is what I ran: 

1%     1/2 mile  8:13,   1/2 mile 8:06  

1%   1 mile 7:53   2%  1 mile 7:53

1%  1 mile 7:47  2%   1 mile 7:47

1%  1  mile  7:41    2%   1 mile  7:41

1%   1 mile 7:35    2%  1 mile  7:35

1%  1  mile 7:30  2 %  1 mile 7:30

1%  6:44 to 7:24 pace (AP 7:04).    Didn't dare to increase the incline with the wave-like motions going on.  I had to get a feel for what to expect for  a little SW the next day.   : D.  Eating like a horse.  Sure to gain some weight.  Dang.  btw the extra .25 miles is because the TM safety string was too close to my arm swing and I had to restart the TM twice because it suddenly stopped but I was at a random number and I wanted to remember increments in miles not tenths.    AP for all 12.25 miles = 7:43. 

SW on the mill.  Yay.    Did I mention how humid and hot it gets in this nice cruiseship gym?  I was melting away calories for sure :D.    I just decided as I was getting up this morning to run 6 x 800.  Ran  the first 4 x 800s at 6:03 pace with a 1/4 mile recovery jog at 8:27 pace then ran the last two laps at 6:00 pace.   0.5 percent incline and some wave-like motions to make it more exciting.  I could have easily run four more.  I felt great.  But hey I am on vacation and I have some walking in Mexico to do today.  Oh yah ran warmup at 1 % incline with halfmile increments like this:  8:57, 8:49, 8:41, 8:34, 8:27 and 1/4 at 8:20, 1/4 at 8:13.  Off TM to stretch and get a drink of water.  Back on with 1/2 mile at 8:00 then SW as above ended with  a cooldown .25 at 8:00 AP. 

Checking out the track on the very top of the ship. 1/11th of a mile (slightly longer).  Basically the picture of the track reads:  11 laps =  mile = 1645.6 meters.    But also this:  1 mile = xxxx yards = 1609.3 meters.    So 11 laps is slightly longer than a mile.  I ran 100 laps.  Yup.  Sure did.  It was day at sea and here I was running laps (no watch).  This was a recovery jog.  Pace was probably 8:25 to 8:35.  Got a lot of stares and even a chinese tourist that tried to race me.  She was giggling and NOT letting me pass her.  But she only lasted one lap.  It was quite funny.  She was wearing regular clothes and was with her friends. 

Debarkment Day so gym closed.  Dang.  Back to the top of the deck.   132 laps = 12.27 miles.  Ship was docked so not much swaying of the ship noticed.  I ran the track in the opposite direction as yesterday to avoid IT band problems.  Wore my Altras all week.  : D.  Wore my watch. This was an easy run day.  Planned a 16 miler on the TM at the beginning of the week for today.   I wanted hills and 4 fast but it just could not happen on the track.  So I took an easy day.  AP about 8:08.  Hard to  figure with how the 11 laps don't actually equal a mile.    BTW  I count my laps on my fingers but of course I have to count 11 and 1 twice in a row : D.    Off to Knott's Berry Farm for the day after we have breakfast on the cruise.

Eating NOT the way I want but when you are with kids and husband who could care less what do you do?  Feeling very bloated before this run.  Was thinking this would be a CSI type of run.... in Castiac California (by Magic Mountain), not knowing the territory and seeing LOTS of 18 wheeler trucks parked on the sides of the road by our hotel....but as I headed up towards Castiac Lake State Park only .6 miles away I decided to check it out.  And much to my surprise I got a special treat running on paved paths on the side of a hillside by a lake.  The view was spectacular watching the sun rise and running up and down the hills around.  The sheriff waved at me, the only parked car I saw near the beginning of the run in the parking lot of the state park.  But after the first two miles running into two other walkers  I felt quite safe and enjoyed myself.  AP for 8.1 miles = 8:07. Not bad for lead legs and starting out with a 9:24 mile.  The 7th mile was 7:33 and I was beginning to feel so wonderful.  Wish I had time for more but we were off to Magic Mountain (Six Flags) for the day.  Never been.  Went on EVERY SINGLE Roller coaster but two (Viper, which has 7 loops-- and which my 9 year old couldn't go on but my two other daughters and husband said was the worst "rock your head around" coaster they had been on....so  I passed) and The Revolution (the first loop coaster ever)-- so wanted to go on it but they closed the place at 6pm and we got off Superman at 5:55pm and walked fast to get there but the line was closed.  We had a great time.  The Coasters were amazingly freaky!!!  SERIOUSLY X-TREME!!!!!!! 

Easy day run turned more difficult because I just had to turn up the incline for some hill work.  This was out of no where and with my EXTRA FIVE POUNDAGE, I was feeling so very LARD-LIKE, especially in my legs.  This is my impromptu run:

1%   1 mile  8:27

1%   1 mile 8:06

1%   1 mile 7:53

4%  1 mile  7:53

2%  1 mile  7:47

4%  1 mile  7:47.  Reset TM.  Water refilled.  Stretched after brief potty break.

2%  1 mile 7:41

4%  1 mile 7:41

1%  1 mile 7:35

4%  1 mile 7:35

1%  1/2 mile 7:53 AP  1/2 mile  7:30- 7:41 

1%  1/4 mile 7:30   1/4 mile 7:24   1/4 mile 7:19  1/4 6:27 to 7:03. Roughly.  Just kept upping the pace the last 1.5 miles.   12 miles in 1:33:07.  AP= 7:45. This was not easy.   As I was writing some of these entries I still felt like I was either on a cruise or a  coaster.  My head feels like it is bobbing.  Not to mention a 10 hour drive yesterday with one stop in St. George.  Time for another vacation  ;  D.

Felt the common cold coming on.  Two of my daughters came down with sore throats and runny noses on our drive home from California Sunday and my littlest proceded to cough and sneeze all over me while I was helping her with piano.  But my symptoms yesterday was just a headache and burning feeling in my nose.  My lips were also burning and were cracked this morning.    I decided to skip the track workout with the girls--- intimidating to say the least anyway.    Someday I will get myself to that track on Tuesday at BYU.    Tomorrow I will attempt my speedwork.   I think my body is in post vacation blues.    My left hamstring is pulling on my knee and buttock.    Nothing too worrisome yet.  Will just stretch tons for now.  Probably need an adjustment.   I really want to get to running outside but my husband was all dressed waiting for me to join him.  We go together at 9:20am after dropping off our two youngest girls.  Tomorrow it is OUTSIDE for me.    Ran a progressive easy paced run on the mill.   Miles-- 8:34, 8:27, 8:20, 8:13, 8:06, 8:00, 7:53, 7:47, 7:41, 7:35, 7:30, 7:24-- (with 1/4 mile at 6:18 pace) to try to lock that pace into memory.   1% incline.  Felt easy.  But the nagging hamstring liked the 8:00 pace and slower.  AP 7:54.  Had to get off the mill at 7 miles to reset it which slows my AP to get it back to pace. 

Flight booked for Boston with Troy and my three girls.  We are leaving Tuesday April 10th and coming back on Tuesday April 17th.  We are actually flying into Manchester, New Hampshire, my father's birthplace.   Cheaper and hey we don't have to deal with the excitement of Logan Airport in Boston.  : D.  I grew up in New Hampshire.  I was born right outside of Boston in Attleboro Massachusetts.   Thankfully we just joined Southwest Airlines and earned two free flights and got the other three for a great price considering.  So we got five flights to for 167 dollars each!!  btw I am getting a cold and it is a bummer.  It is even going into my nerves as all viruses seem to.  My left leg from the hip to my foot is acting up more than usual.  Don't think I will be running speed today, just an easy 8, if that. 

300pm.  Finally dragged myself out for an easy (but not so easy, I was feeling achy from this head cold coming on) pace 8 miler.  First mile 9:21.   Then apparently progressive run to about a 7:55 - 8:00 pace for the last five miles.  My sinuses made my brain all fuzzy so this was not a fun run.  Just a detox run.  NO overdoing it all.  AP for 8 = 8:17.

forrest gump moment. 

for some reason my MIND is LISTENING to the strong signals it is sending about taking a few days off.  I am having a flare of some sort along with a head cold (that really isn't too terrible) but my left leg is in a lot of pain from my hip to my foot.   I think it is the virus in my nerves and will pass but I don't want to worsen it by running as more pain would not be good right now.  So for the first time in a long time....two days in a row off from working out.  Shocker.    My sinuses are quite plugged up so  I can't smell food well....maybe that is why I am in a slump....food doesn't taste so good right now.  I even can skip meals without realizing it til hours later.  No appetite.  BUT I plan on DRAGGING MY LAZY tushy to Riverton in the morning!!!!

I woke up suddenly at 330am (crud only 5 hours!!) after drifting to sleep some time after 1015pm when I was struggling due to sinus congestion to fall asleep.  After that, for the life of me  I could not fall back to sleep.   I had gotten up to get a drink of water and felt too alert so  I looked on my mail to see if my cousin from Massacusetts wrote me back.  And she did.  Well that got me wired up and excited to see them.  They have several places lined up for me to stay-- Condo in NH, house right outside of Hopkinton (Boston Marathon start) etc....And then I just could not fall asleep.  It was ridiculous.  I wasn't really thinking about my 18 miler because I knew I could run slow and be in GREAT company.  So by the time I left my door at 7am I felt a bit fatigued wishing I could skip the run.  But luckily I had called Rachelle last night to have her join me in my car.  We met at Target in AF.  There was no bailing.   We got up there and there were over 25 runners there I think.  Kind of like we were starting the race that day.  We lined up at the Riverton Half and then just trotted (some of us "sprinted")off to run the course.  Quite the hilly one.  No wind today however so that was a bonus.  But it was 23 degrees, but felt like 17 due to humidity.  My fingers were numb they were so frozen.  Not fun.  My legs were quite stiff the first 4 miles and then due to wearing my Altras on my first long run my hamstrings and lower back kept me honest at a good for me long run pace.  I decided against running the last four fast because I am sick and because my back/hamstrings would be injured if I did.  I never felt winded and kept it real easy.  Aerobically I felt terrific.  My brain is still fuzzy.  This sinus issue is a drag.  I did suck on one Halls cough drop to see if that helped.  Not much.  Took one Gu at mile 10.  No water til 13.1 miles.  Waited around for about 10 minutes before we started the last 5 miles of our run.  I got to run with Kelli finally. She stayed back on the first 13 to help a newcomer out.  Kelli and I need to train together.  I think we could get each other where we want to be.  We are the same pace taking it easy and speeding up so I think that it would be wise.  I am writing this to make Kelli WANT to train with me :D.    I think toning it down in long runs and and easy runs will help me overall to reach that subthree.  Took a long hot shower.  My feet bottoms were pale white for a while there.  I am very much in need of a nap today because of my very short sleep cycle last night.  Hoping taking it easy today pays off.     AP for 18.06 miles = 8:12.  Ran first 13.1 at 8:07 with Rachelle  so the last five were nice and relaxing with Kelli.  The long break made me feel less into it the last five but I still felt fine.

ANNOUNCEMENT!!!   18 MILER GROUP RUN starting at  my house (PM me for my address).  Start time 7:30am??????    I plan on having whole wheat waffles and syrup, bananas, chocolate milk, orange juice, oranges, fat free milk, almonds, and scrambled eggs if anyone wants.  If you want you can bring donuts to share but I typically don't eat them.  Sorry.      Here's hoping for no impending snow storms that make a mess of the streets.  This is a five cities run.  We will run from Pleasant Grove to American Fork, then Highland, Alpine, Cedar Hills then back to Pleasant Grove.   We may lightly dust Lehi. So maybe six cities.  :D.    THESE towns/streets ARE NOT USED to large group runs so JAKE wear your orange!!!!! 

First of all,  have a good laugh--- this is the gift my husband tells me he is giving me for my birthday tomorrow, hilarious---  http://www.youtube.com/watch?v=1eJhAR5tQg0

My workout:  Okay first I will inform the maniacal person I am to run this with very sore lower back.  I finally got my hamstrings to calm down just before heading out the door this morning.  But my left lower back to my left hamstring in the middle really was quite mad during this run.  So what did I do???? I ignored it.  

Warmup 2.5 miles (feeling depressed and nonrunner like):  1/2 mile times at  8:57, 8:41, 8:27, 8:13, 8:00.  All at 2%.  Then 3 x 2 miles at tempo interval pace with 1/2 mile at recovery jog of 8:27 pace.  All at 0.5% incline.  So  6:27 x 2 miles, 1/2 mile at 8:27, 6:27 x 2 miles  (picked it up the last "corner" to 6:18), then 1/2 mile at 8:27 pace, then 6:27 x 3/4 mile, 6:22 x 1/4 mile, 6:27 x 3/4 mile, 6:00 to 6:22 x 1/4 mile.  1/2 mile cooldown at 8:13 AP.  Leg and back were quite tight but the pace was great, very doable.  I ran this faster than three weeks ago!!! Yippee.  I think I ran the pace at 6:35. 

Followed up with a visit to my FAVORITE chiropracter.  He spent over 30 minutes with me with TENS and heating pad and stretches as well as manipulation.  He said my left hip was WAY OUT and he could tell just by looking at how I stood.  Hence why my left leg was in a lot of pain.  The therapy was so very nice.  He even has relaxing music playing. 

What a birthday surprise--- hot flashes and a very tight hamstring/buttock!!  :D.  Yes I awoke in the middle of night (midnight to be exact) dripping wet like I had gone running out in a sauna.  I am serious.  Well that was the first clue I was turning 43 today.  Then, the darn hamstring/buttock pain and tightness!!! Gee whiz, this is new.  I mean for it to contine on and on like this and actually feel worse today!!!  Rolled it and rolled it, mind you it was a killer.  But runners have a thing for pain so I kept doing it.  It felt so much better after rolling it.  Ahhh.  So I went to the gym for 8 recovery miles on the TM at 1%.  It took control to keep it slow like this but I behaved myself for the most part until I got to the last half mile of the 7 th mile and saw that the TM would shut off at 60 minutes and so I upped it to 7:30 pace to get the 7 miles in just under 60 minutes (59:51).  I ran the last mile at 7:56 AP.  I started at 8:27 pace and went up 0.1 mph every 1/10th of mile for the last mile.  That is when knew my hamstring was talking.  He said stop.  Lucky for him I was stopping.  : D.    

Hamstring and left sciatic nerve a pretty bad problem right now.  No way should I run on it.  Worked all day but was so busy I had to ignore the pain as I handed out pain meds all shift.  But worse than this pain was the fact that our furnace gave out.... it was making funny noises and then this morning it felt chilly and the thermostat read 57degrees when it read that it was trying to be at 62 (what we automatically set at for the night).  The vents were blowing cold air.....915 dollars later....and the REMOVAL of the TWO hamsters we have lost in the past 2 years (one two years ago and one last April), having made a nest in our furnace but ended up dying there from lack of food and water.  YUP they made a nest and fell through into the furnace which clogged our furnace which led to our motor dying which led to a thorough cleaning of coils, a new motor and a new switch.  YUP we joined the "year club" to get our air conditoning cleaned/checked in the spring.  Last summer, the kids and I (not husband who does not have a good smeller) could smell "dead" rodent/hamster smell when we turned on our AC.  It went away after about a week so we thought, some other rodent scurried off with our dead hamster.   Who knows when they died but the damage was done when they pulled out lots of insulation to make a nest and it ended up suffocating our heating system.  Totally not impressed and extremely irritated.  We save 915 dollars on our flights to Boston.....little did I know it was to be turned around for an expensive little pet expense.   Dead pet expense.  Seriously still quite upset.  I can't rationalize this one away very well.  I try to get ahead and I can't.  I will have to work forever.  I am not destitute by any means but I am the type of person that will end up sacrificing even the smallest of pleasures just to make penance for such a large expenditure.   Maybe I could get some uplifting advice from fellow bloggers?  please share misery stories.  They help me the most.   : D.  I would like company you know.  I know  I sound dramatic but really...915 dollars??????    At least  I am not freezing to death.  My husband was at home in 55 degree temps indoors all day.  Trust me it is cold when you are used to indoor temps of 67 degrees.  He had to examine the dead hamster remains as the technician thought they might be mice.  But nope, Troy said  "looks like Holly (the name of our last hamster).  Her fur markings were all there.  Decayed bones.  What fun.  I did shed a brief tear.  I did like our hamster but that 9.99 dollar Petsmart pet sure cost us 1000 percent!!!  okay done complaining.  Can't run so it makes it all the worse. 

Pulled my mizuno precision 11s from the DI pile and wore those today.  Worried pureflows caused the IT band problem which then pulled out my hip then tugged on my hamstring.  Altras hurting my 43 year old lower back several hours after a run (not while running).  Where is my perfect shoe????    And then a MIRACLE.  I was on Facebook and saw Kelli post the new shoes she just bought which happen to be my favorite shoe Mizuno Precision, but they are the precision  12s which aren't my favorite.  They caused my PF just before SGM.  They were missing something in the soles that the other models had.  I was worried the new color they just came out with, also the version 12 would be made the same way. THE GOOD NEWS:    I had Kelli do the flexibility test on them and they DO NOT collapse upon themselves.  Alleluyah!!  I can go back to my favorite shoe without having to buy the UGLY orange model (the 11s) that I already ran to the ground last summer!!!   But my happiness is delayed with the mortification of my HUGE expenditure yesterday.  I mean come on let's get real  915 dollars can buy some really nice running gear-- not to mention 9 pairs of shoes!!!  As penance I thought of sacrificing myself by running barefoot for a year.  That's right-- no shoe buying for a year.  That saves 600 dollars right there.  But you know what I think, perhaps I will finally just take my kids out of piano for 9 months from April to December.  That will save me OVER 1000 dollars right there.  Three girls in piano is costly.  They give me a hard time anyway.  Why should I suffer????  I loved piano and played and played and played. Teaching myself through summers.  I only had lessons for a year.    I know this sounds brutal to my kids but honestly I think a break from constantly bugging them to practice would do me a world of good.    My oldest actually practices often on her own.  My youngest needs me to help her when she gets a new song. My middle daughter would love NOT to play.  Hey it was THEIR HAMSTERS that they LET LOOSE twice--- not closing the lid correctly and once leaving it wide open!!!  12 miles today 1 percent incline, started with miles at 8:27, 8:13, 8:00, 7:53, 7:47, 7:41, 7:35, 7:30, 7:24 x 2.  7:19 x 2 miles. Some pickups to no faster than 7:03.  AP last 8.5 miles =  7:29. 

Started out on lead legs for some reason.  I wore my very old/many miles  running shoes on the TM yesterday so that probably fatigued out my legs a bit.  But honestly my legs have been hurting a lot lately.  Lots of nerve pains in my hamstrings and quite a bit in my feet.  I felt like Andrea described about painful feet that you would expect at the end of a marathon feeling.  At least I wore my Brooks Pureflow that feel very cushiony.  Hoping to do another check with this shoe as the cause for my sudden flare of IT band issues last week.  I could feel both IT bands just very slightly trying to act up in the run but nothing currently nor nothing when I ran the last four miles fast.  I haven't run my 18 miler with four fast at the end since before Painters Half.  I didn't feel as good during the four fast as I have in the last two times I ran this loop but I managed to stay on goal.   I told God I didn't want to fail today so please help me out.  I took a gu at mile 9 (kept running) then stopped at mile 12 at the eternal water fountain.  It was running without much pressure so I tried as hard as I could to get some liquid in me.  One mile later (13) I started my 4 fast miles.  Again I run 13 to 17th mile fast as the 18th mile has a nice downhill portion.  I don't want to cheat.  : D.   Today was not easy to stay at the goal pace of under 7mm but I did it and I am happy the effort was there!!  Those splits were 6:50 (would have been faster but the streetlight was red so I had to turn left when I needed to go straight and kept looking over my shoulder to see if I could cross yet), 6:42, 6:45, and 6:43.   AP= 6:45.    Took a long hot shower and got my personal masseuse to roll out all my muscles.  AP for the 18 miles = 7:52. 

8 lonely cold miles at 435am before work.  Recovery jog pace -- AP 8:21.  First mile 9:03.  Legs tired.   Worked all day.  Long day. 

Arrived 15 minutes earlier than I usually do at the rec.  Which is a problem because NO tms available.  I ran four on the track.  6.5 laps for a mile in the third lane.  I tend to run faster on a track.  I didn't have a watch but I remember the stop and start time on their digital clock and just guessed at how long it took to retie my  untied shoes and take a swig of water right at mile two.  AP probably about a 7:45 pace or less.    Yay a TM opened up.  Ran 8 miles  on  the TM  AP 7:41/ 2% incline.  8:00, 8:00, 7:47, 7:47, 7:41, 7:41, 7:35, 7:24.  Legs lead.  My cousin Jessica is visiting this week.   Makes it hard to want to do SW tomorrow  morning with the speedstars at the indoor track at 5:30am.  4 x 1600 supposedly.  BTW  Don't forget group run starting at my house this Saturday at 730am sharp-ish.  I will have breakfast at the finish line.  There is an eternal water fountain at mile 12 in Alpine.  This is an 18 miler but I think some may add on and do my usual 20 miler extension further into Alpine.  The courses are posted under "course tool" under "Group 18 or 20 miler".  I will probably get water/gatorade at mile 8.5 (Jane's house) other than that I would suggest bringing water if you need it.   In the Summer there are several places with water but not now except the eternal fountain.  The bathroom there has been open as well  :D.   Sometimes this route varies in intensity.  It is hilly but last five finally give you some downhill!!  Oh I could have made some wicked last five mile course but many of you might have cursed my name :D.  And I didn't want to get anyone lost.   Breakfast closes at 1030am!!  JUST KIDDING!!  : D.   

First let me I do not even feel like I worked out today.  Not even an incling that I ran speed today.  No soreness no tiredness.  This was my 530am morning: To the BYU indoor track.  Haven't run there since the early 90s.  Met JulieE, Josse, Melody, Desiree and Emily.  Plan was 4 x 1600 (5 laps) with two lap recovery.  Didn't go as planned.  First of all I warmed almost 1.5 miles before I saw the others.  Then I ran 1.5 miles with them.  Roughly 3 to 3.5 miles warmup. I started losing count of the laps.  I stopped to get a drink while they kept running their warmup and when they came around again apparently it was time to start the 1600s.  I pretty much had no warning and my watch wasn't even cleared and I was facing the wrong direction.  It was kind of one of those nightmare race starts you can think of.  Glad it wasn't a race!!  I turned around and Melody, JulieE, Desiree, Emily and Josse were already 1/4 of a track ahead of me when I got ready to go.  I don't like to start speed unprepared.  I didn't even stretch.  I felt out of it.  Finished first mile in 6:14 (probably faster, I started my watch more towards the stairs and stopped it at the line. I kept forgetting that part on the first two miles).  It was hard to gauge myself with five laps instead of 4 laps mentally.  I was slowing and speeding up a lot.  The second mile was pretty funny as again as I almost neared them on the two lap recovery they started before me and then suddenly  (after the others passed the ROTCs, but not me) the coach of the ROTCs told them to get on the track RIGHT when I was about to pass by.  They realized I was coming after a few moved to the side and they would tell one another to move over but it was quite distracting wondering if any of them would move.  This mile was 6:22.  The third mile was even funnier.  A rather old guy was on the inside lane. Oh well.  I stayed up with Desiree (mainly because I finally started with someone from the group.  I tried to pass her but then some others got in the way and I was yelling track but nothing came of that so I just stayed behind her.  About three laps in I was mentally beat from OVERSTIMULATION on the track, not to mention the carpets that were just cleaned and quite perfumy at every lap.  They had the fans blowing the lovely air into our track.  The fifth lap  I tried hard not to give up.  I wasted time weaving into the second lane to pass Desiree and thinking about having one more repeat to run.  This mile was a 6:22.  I was in the mindset we were running another one but to my surprise "waiting while running behind them after our two lap jog...noone started running fast....okay maybe we are resting three laps??? Nope.  Okay..."hey aren't we running four??"   I should have just run the last one.  I always do the worst on the third one because I know I have one left to conserve for.  Instead I ran three miles of cooldown.  Let me say I probably WON'T be doing SW indoors again-- too crowded and overheated and smelly.  I do like that the track tilts on the curves however.  I need the four lap track.  It is a mental thing.   I really wish I ran better.  Next time.  There are few things that slowed me both on and off the track today.  Won't dwell on them (one being I should have worn my altras on the soft turf).  Should improve next time.  :D.  

PM:   To the rec center with my family.    Felt fat as we ate Kneaders French Toast (homecooked) just 30 minutes before running.  Bones creaked the first two miles so started at 9:31 pace for about 1/4 of a mile.  Ran four miles (AP 8:49) then rowed for about 7 minutes then ran another mile at 8:43 pace.  Five miles.  I was just starting to feel good, like I was a runner again.  I am SO   DONE WITH EATING JUNK!!!  It makes me sooooo moody!!!!   DONE I SAY!!!   

oh man this was mentally tough for me.  I was in some spiraling "I don't think I can run another step" mode in the first 1/4 mile.  My brain felt down and depressed.  It was weird.  I wasn't breathing hard I was like lacking vitamin D or something to my brain/body.  I thought I was going to stop and call my husband from the nearest phone and call it a day but magically at mile 3 I started to feel myself again.  I ran the last 6 miles of Allie's 22 miler and was going to turn around and run back but decided to check out the new UNDER the highway trail tunnel (coming out of AF canyon and on to the trail then crossing under the road that passes by Lone Peak high school.  It is finally finished!!)  Yay this is where the AF half will go now instead of risking our lives trying to cross the four lane road!!  (I guess they did have a police man there last year.  Don't need him now).   Well the trail under the bridge lead to my usual trail behind lone peak so  I followed the AF half marathon course to nearly the finish and ran home from there (about two more miles).   I wanted 12 miles and funny for the first time in a long time my course was right on what I wanted :D.  No longer, no shorter.   This was a recovery jog.  The last three miles I was famished and very thirsty.  When I got home I quickly drank some juice and ate a turkey sandwich with cheese and lettuce and red onion.  Well that was mistake.  I have been nauseated ever since almost to the point of puking.  I had to lie down and I actually fell asleep for about 20 minutes.   I also didn't realize how hard I worked with the rowing machine yesterday.  It felt so darn easy while I was doing it.   I slightly sore up top.  AP, I stuck within my recovery range for once-- 8:32 for 12 miles.  First mile 9:30  : D.    Got a few flakes of snow on me.  Probably from the mountains but it finally felt somewhat winter-ish!!

So very tired but couldn't sleep anyway and I also commited myself to meet up with Jane and Kim for five miles at 5 am before rushing over to work.  Of course my first three miles starting at 433am were nice and easy (first mile 9:09) and with Kim and Jane I felt so anemic....like my legs were lead and breathing harder than I would like.  Pace 8:00 for all 8.16.  Worked at AFH then pulled halfway thru shift to NICU at UVRMC.  Busy day.  Activity Days right after work at 7pm.  Go. Go. Go....this lead to me to skip tomorrow's run.

Zero.  So very tired.  Again worked AFH mom/baby then pulled to NICU.  Legs and eyes so very tired.   Got to get it in gear....TOMORROW  THE BIG RUNNING BLOG 20 MILER (was an 18 miler).  Troy and I have been cooking up some pancakes.  Got to go buy some more bananans and oranges.  Kind of ate a few the last few days.  Can't wait to see everyone.  Planning on spray painting arrows tonight with Troy.  EVERYONE please run on the LEFT side of all roads (except in one area by the Alpine circle coming south where the shoulder is too narrow...stay on the right briefly then move over.  I am drawing all arrows on the left side of the road :D).  Water will be about 8.5 mile mark (Jane's house in Highland)  and 16.5 mile mark (bathrooms by golf course just north of Lone Peak High School).  The fountain at Mile 12 should be flowing.  Bathrooms available there.  Hope you all enjoy the run!!  There are so many awesome routes I could have chosen but this is the easiest to cut down on possible confusion!!.  See you at 730am SHARP-ish!!! 

FRB run starting at my house.  Fun seeing such a large group of great runners starting out from my house at 730am.  (should have warned the neighbors).   First of all the start was colder than I thought it would be.  Sun hadn't risen above the mountains yet.  The lead pack started out at a 730pace making it down to the 5s for the end of the run.  Jake ran 25 miles in like 2:39, he said!! YIKES.  We pretty much could not see them after mile 4.5.  I stayed in a "chase" pack that included Allie, Andrea, Rachelle, Kelli, Chad and Kam.  We ran a pretty decent pace.  Felt great the first 14 miles then the last climb and the brief steep downhill really made my PF ANGRY.  I pretty much ran on my toes on my right foot for the remainder of the run.  Dang.  I am not sure why this is happening. Plan to get my iron level checked this week and to get a second steroid shot as this pain is not conducive to a good time at Boston.  I was still able to push the pace a little at the end but nothing too drastic.   Slowest mile was the first one in 8:06.  The fastest mile was a 7:14 when  I ran to catch back up to Allie and Andrea after I stopped for water for about 45 seconds at mile 8+.  Stopped at the eternal fountain in Alpine for about 3 minutes then ran the back side of Healey drive that leads to the steep downhill.  After the nice climb we didn't feel like pushing that lovely 0.5 mile downhill but it was still a 7:17 mile, the same as the last mile.  BTW this is MY FIRST 20 miler since the St. George Marathon.  I hadn't run longer than 18 miles.  If my hamstrings/lower back and PF would clear I would be ready to go.  I am going to try some hamstring light weights that Allie suggested and get that shot for my foot.  Other than that not sure what to do??  Hopefully  I can get an IV iron transfusion and be miraculously cured like I was the fall 2010.  AP for 20.22 miles =  7:42!!   That is faster than my 18 milers that I have been running and which didn't include the last climb.   I run my 18 miler slow until 13 miles then 4 fast and my fastest AP has been 7:44.   Group energy is so wonderful!!   I honestly don't feel any different then my 18 milers.   Glad I didn't go for the fast four today.  Foot wouldn't have like that .   At the finish we had breakfast and chatted in my house.  It was fun hanging with the gang.  Thanks everyone for coming out here and running with me!!  (or at least the route I picked out SPEEDIES)

Marathon cleaning and workout day!!  I just can't stop when I get on a roll!!  Yesterday I decided I needed to involve my kids in some Spring cleaning.  Sorry FRBs that my house was not clean for you when you visited.  I mean the cleaning was deep cleaning--- baseboards, light fixtures, appliances, drawers cleaned out and vaccumed, floor washed, windows washed.  YUP the whole enchilada.  Even the walls and anywhere else dust can harbor.  We only did the main floor.  Next week or so we will do the top floor.  The basement only needs to be vaccumed since it is fairly new, two years).  Troy put it in himself :D.  Anyway....I started early by getting myself over the rec center in PG onto the TM.  Jason (an ol' ragnar teammate) showed and made my warm up not so boring.  I ran 3 miles at 8:41 to 8:57 pace (all at 1% even the SW).  Got off the mill and pottied and stretched briefly.  Ran 1/2 mile more and went right into my Lactate threshold run--  1 mile by 10k pace (6:22) and then 2 miles at MP (supposed to be 7:04-7:07 but thought that would be way too easy so ran 1 @ 6:53 and 1 @ 6:49.  Despite the OBVIOUS shaking TM (Jason even commented) it felt really good.  I thought I could possibly run three sets.  But I got the notion to switch TMs so I wouldn't have to have deal with the shaking and for some reason not shaking was much harder.  I still had it 1% and that 6:22 mile was killing me.   I ran 1/2 mile recovery in between sets at 8:27 but that didn't seem to help.  I hung on knowing I would be slowing soon.  But when  I got to the second mile and got to decrease the pace to 6:53 that just didn't seem like enough.  I seriously felt like this mill was on a different pace or incline then the other.  I could tell there was an incline and it felt way too noticeable.  I eventually decreased the incline to 0 for a lap then back up to 0.5 percent.  I even had to put the pace back to 7:03 for two laps then to 6:58 for two then 6:53 for one and 6:49 for the final lap.  I should have just stayed at true MP.  Lactate threshold was NOT good for my heart.  My legs felt great but it was my HR that was soaring!!!  It reminded me of what happened to me at SGM right after climbing Veyo.  My HR just could not come down until about mile 24!!!  I have noticed that after workouts lately that my heart is doing the SVT thing again that I used to get through pregnancy and post partum.   It was still up an hour later!!!!    I think I might be eating something that is stimulating my HR.  Not sure what it is.  But it was my diet that cured me from this problem before.  I am also up 5 pounds from two years ago.   And I am faster now, so that is funny!!    I ran the exact same amount of time for both sets-- 1/2 mile warmup, 1 x 1600, 2 x 3200, 1/4 mile recovery (3.75 miles in 26:25).....second TM  1/4 mile recovery, 1 x1600, 2 x 3200, 1/2 mile cooldown (3.75 miles in 26:25).  Ran another 1.5 miles easy at about 8:27 AP, 1 % incline.  Went home and got the girls moving to help me clean as I wrote about above.  Went visiting teaching and was visit taught from 11 to 12pm.  Got back and my husband had helped the girls finish up the windows and clean the floor.  I cleaned for 1.5 hours more, the walls and light fixtures and other odds and ends--- the mother's white glove test, you know.  Just ate two pieces of lasagna I made last night.   Still hungry.   BTW-  foot was killing me during the warmup but it worked itself out by the end.  My foot began to act up when  I started running in my Brooks Pureflow.  Will I ever find the perfect shoe?? I wore my Altras today.  They always feel great on the TM.  There is a new model coming out with more cushion called the Provisioness-- gonna half to try it out!! 

Up late last night and then had to work at UVRMC NICU-- 25 minute drive so had to wake 25 minutes earlier to run and that just wasn't going  to happen with turning off lights after 11pm.  Long shift.  Then managed to drag myself to the gym at 7pm for 8 very slow miles at 1% incline-- 8:57 x 2, 8:49, 8:41 x 2, 8:34 x 1, 8:27 x 2.  Didn't have music with me.  Forgot it when  I brought my clothes to work with me.  The rec is on the way home.  Was quite overstimulated.  I am NOT an evening runner AT ALL.  It doesn't even feel normal.  Legs feel lard like and my stomach does not like the jarring after eating all day.  But it felt better than most of my evening runs so that was a plus.  It is nights like this that I miss my morning run that DRIVES me to get out of my bed in the morning early.  Now that feels normal!!  AP-- 8:37 for 8 miles. 

Look at my pathetic hours of sleep, last night and the night before.  And working two 13 hour shifts in a row and running 16 miles within an 8 hour period-- 7 pm  to 8am Tuesday and 420am Wednesday.    Not sleeping well.  But surprisingly my easy run turned progressive and my legs felt much fresher.  Started with an opening 8:52 mile that I thought for sure was a 9:45 pace.  Kept my pace in hide mode but would look at my mile splits as my garmin beeped.  Mile 5 was 7:35.  Ooops.  Toned it down and until the finish when  I did 5 x 0.1 mile strides at about 6:15 pace (I think by the effort).  Ran 0.1 miles in between.  Felt nice out there this morning.  Almost spring like.  I am trying to remember that I used to run fast.  And I used to run injury free.  Hope to be there again.  Stupid heel!!  But IT DID NOT HURT IN MY RUN TODAY.  I am babying it.  No walking around barefoot.   Altras only for speedwork.  And no long runs with my pureflows.   I am on a quest for the perfect running shoe to train in tomorrow.  I am going to try on pair after pair after pair then make a decision.  AP for an easy run = 7:56.  So glad it felt easy today.

Totally had an anxiety attack---  could not fall to sleep for the life of me.  I would drift then wake back up.  Toss and Turn all night.  It was very anxiety producing.  Something hormonal this way comes!!  I have been depressed lately.  Not from anything particular.  I want to feel good, I want to feel "happy" but I am like "blah".  It feels chemical and not situational.   Like if even I tried to be upbeat my body and mind are not listening.   I haven't felt this way (and I am not at that intensity yet thank goodness) since having my last baby, who is now 9 years old.  I went through severe post partum depression.  Enough to NEVER wind up pregnant again.  It scared me a great deal.  Not good.  It lasted over a year and half.  Wow.  That was a nightmare.  My poor baby!!   But she was part to blame.  I went back to work fulltime after 12 weeks and she WOULD NOT TAKE A BOTTLE!!!  NOPE, she would starve herself all day (13 hours, sometimes Troy out of desperation and if I had time, would bring Amber into me so I could feed her).  Basically she would make up for lost nursing time by eating all night which led to chronic sleep deprivation which led to the depression.  So here I am all sleep deprived again.   But my brain just won't relax.  I have some work decisions to make and some financial things to work out and obviously it is making me stressed by showing up in me physically in my runs and sleeping.   YOGA MOMENT please!!  I clean when I am stressed.  Hence the marathon cleaning day last Monday.   I think I will try to take a nap because three nights of 4-5 hours of sleep, running and working 26 hours in two days is not helping.  I did manage to get my butt out the door and got to the rec center by 6am and ran 12 miles.  I ran a ridiculous routine of 1 min on/ 1 min offs x a few.  Pace quick and rest pace at 6.7 mph.  Incline for warmup and cooldown at 1%.  Incline for SW 0.5 percent.   I had to change treadmills after I did several.  I should have changed after the first one but I wanted to get off the mill on an even number.  The TM I was on first, shook even more than the one I had on Monday.  It was as if  I was trail running.  Seriously.  The second TM was a little better but still shook.  I ran my "on" paces exactly one minute.  My "off" minutes were really only 40 to 45 seconds.  I would start upping the pace 10 seconds before the minute and make sure that as soon as it got up to pace  I stayed there for 60 seconds.  It would take 8 seconds to get back to the easy pace.  My legs didn't quite like going fast.  My muscles were pretty tight.  And for the warmup my HEEL and partly my achilles was quite painful.  It went away after the second warmup mile.  Thankful for endorphins because the pain is back and it hurts to step on my heel.   Did some planking and pushups when I got home.  Nothing big-- following the pushup program again, taking the baby step approach-- 6,6,4,7,7.  60 second rest in between.   I could start in the last column which is harder but  I don't have the desire to.   I am going to go slow to NOT freak my body out.  Enough already :D.   Don't worry FRB I will turn this around somehow!!  :D

After yesterdays second SW of the week running a number of on/offs at a brisk pace my legs were not feeling the love today.  So plan was to run 20 miles VERY slowly (pretty much a RECOVERY RUN for 20 miles if there should be such a thing).  Turtle speed if  I wanted.  I thought about doing a five mile route 4 times so  I could stop and get fuel but somehow I managed to "run" away from that thought.  I ran a pretty tough hilly 20 miler starting out on 1100 north to Canyon road  and on up 600 west to the Farm Rd.  Even though I was running slow I was parched.  No water.  I hoped there would be a water left from our 20 miler last Saturday (no such luck).  My quads were sore from yesterday.  And  I know I was dehydrated and under fueled yesterday for this run as Troy was staining our banister for the basement and it made me psycho all day from the smell.     Headache and dizzy and moody.   I barely ate anything.  The smell in my kitchen (where he was staining) made me lose my appetite.  I would try to eat something and think it had metal in it or was moldy and would throw it out.  I felt like I was eating the stain.  During my run I could feel my lack of hydration but I am pretty strong and didn't need to stop until mile 12 (which ironically fell at the Eternal Fountain in Alpine, but I was running in the opposite direction).  I ran up Farm Rd to the top (steep grade) and on up the hills to the mouth of AF canyon and on to the trail to our water stop last week which was mile 16 then but mile 8 now.  Okay....so here's the thing....I was really going to stick to the easy/RECOVERY part-- never go under a 8:30 pace but it naturally occured and more so when a woman (I say woman because I am sure she was as old as I) passed me and nodded.  I didn't want to be competitive but  I was running rather slow.  Well I certainly couldn't let her think I was out running some 5 miler slowly....so I kept up behind and funny as it was she was running the same direction into Alpine and up those hills (close to Healey Dr.).  I chose to avoid Healey Hills since I was overdoing it anyway but took the next road north which headed East over to the same road Healey connects with.  It was very scenic.  I ran the exact course of our miles 12-14 in reverse.  It is funny how you notice different things in reverse.  On 300 north in Alpine I looked south at an intersection there and saw this AMAZING INCLINE OF A HILL!!!  Holy Flip  I said to myself... I was going to come back to it on RESTED legs I told myself.  And FRB is thankful  I did NOT put that on our 20 miler.  It was like Heartbreak hill x 4!!!!  I got to the eternal water thankful for my first STOP in the run.   I tried hard to suck water from the dripping fountain-- where is the pressure??? oh the pipe is leaking.     Oh well.  I got maybe 4 ounces.  It was like sipping through a tiny straw.  I then headed south and took the circle veering to the right and headed down Alpine Highway but adding on through a neighborhood there.  I was getting really hungry.  LOW AND BEHOLD MY WATER I left at mile 4  at  last week 20miler was still at the stop sign.  I am sure no one picks up garbage there so it was safe to assume it could be there and it was!!! I gulped and gulped.  There was a guy running and had stopped at that exact corner to rest.  I told him--- with exuberance how happy I was my water from last week was still there!!  Oh the joys of long runs alone!!  I never pushed the pace except very briefly when that woman passed me.  She disappeared up another hillside that would add too much on my run.  No way was I heading UP again.   I never spoke to her but she kept looking over her shoulder at me.  Probably in surprise since she flew by me initially.  Oh at mile 3 I saw my neighbors walking up the hill I was running.  Sorry.  They do however know I am an insane runner.   In fact I asked if the water was working at the park they were turning into and she said "probably not but you probably need some for your insane 20 miles".   She didn't know  I was running 20 today but she KNOWS me all too well.  AP a nice recovery/slow pace of 8:21.  First mile 9:02.  Last mile 8:06.  Only two miles in the high 7s do to that woman!! Do you know how hard it is to ice yourself in your shower??? Brr.......!!  BTW my foot and ankle killed the first two miles of this run.   I almost turned for home the first 1/4 mile of my run thinking  I wouldn't be able to make it.  It hurt all day yesterday.  Will I take time off??  When my ankle falls off. 

Got to bed late.  Watched "The Help" with my daughter Courtney (2.5 hours long).  And due to my ANKLE/HEEL pain it wasn't worth it to get up and TORCHER it some more.  It is slowing me down in my training, mentally and physically.  I don't know what to think of it.  Injuries suck.  I am still in denial that I am injured that I continue to run on (hence my 20 miler on Friday).  I keep thinking I will run it in to submission or something.  I had a little bit of a limp all day at work so that was discouraging.  Stress fracture?????  pretty painful but I am tough.  I can take a lot of pain. 

Okay so I have been reading Dean Karnazes book "RUN!!".  It is quite entertaining.  He is such a nut and I love it!!  In fact  I read it and think  "I can so DO THAT RUN!!"  Not the ones he does in the cold but the 100 milers right here in Utah.  I am all over it!! JUST DO IT!!! 

Wore my Mizuno precision 11s from over a year ago on the TM for 12 miles--  I really think the injury is shoe related.  Brooks Pureflow are rather "smooshy" and they turn my foot inward at the ankle and heel.  I was great when  I ran all the 70 mile weeks in December in my year old well over 700 miles mizunos.  They have been sold out since the first month.  I got two of the second color (orange, I am sporting them on my blog picture at the Bryce 1/2 marathon) last April and May.   I was never injured in all four of those pairs.  Then mizuno changed the flexibility of the precision with their japanese flower model (the precision 12s) and progressively my inner foot could not take too much flexibility and I got injured with PF just before SGM.  I am bummed the pretty light blue pair are no where to be found on line (they were just too cute).  The orange are available a lot of places (not so cute, but hey I MATCH JAKE : D).  I just bought a pair.  I burnt my other two to the ground wearing them completely out last summer with all my running lunacy. 

Anyway ran 12 miles with the abdominal flu-like symptoms-- nausea, and cramping and you know what.  I felt weak but I just kept it up and started to feel better around mile 6.  My ankle and heel was RATHER EXCRUCIATINGLY painful the first mile.  I almost thought I would have to truly stop and take a week off....and then I started running on my forefoot and suddenly the pain went away!!  The mizunos then naturally took over since they have more of a lift (12mm) then the Brooks Pureflow (4mm drop) and the altras which are zero drop.  Life was better.  I could see the light in my injury ending with a change in shoes.  I will still wear my altras as I don't think they are the problem.  The Brooks are just too narrow and for a 4mm drop they sure put in quite the arch support insert.  DO NOT like the feel of it.  I have crushed it flat with all my miles in them but still I can feel it torquing my foot.  I am going to stay away from them for a while.  AP today 7:47 for 12 progressive miles at 1 %-- 8:27, 8:20, 8:13, 8:06, 8:00, 7:53, 7:47, 7:41, 7:41, 7:35, 7:24-7:30, 6:50 for the last mile. BTW Boston Goal time--- 3:10 to 3:15.  Not planning on overdoing it unless some miracle happens.

Came home and did some pushups, WEEK 1.  And some upper body weights like I used to do back in November. I have been slacking.  Planks x 60/45/45.  Still feel week and flu-like.  Should pass.  May be skiing today with the kids at Brighton since we have free passes. 

Good laugh at the end...stay tuned :D.  Long day so far......started waking early (6:40am ) to get Courtney up for Piano at 7am.  Drove her to piano and read in the car (freezing to death, certainly not going to idle a car for 30 minutes).   I am almost done reading Dean Karnazes book  "Run!!!"    I definitely have an Ultramarathon mind.  I can totally see where he is coming from and hope to fulfill my goal of running the 50k Antelope Island, 50 miler Squaw Peak, and the Wasatch 100 next year.  It's GOT to happen.  Okay so later after getting my other two girls off to school by 915am Troy and I headed to the rec.   No available TM (that's why I like to go at 5:30am right when they open so I don't have to wait for one, I charge in and grab one).   I ran two miles around the track passing everyone several times in two miles and pace wasn't even that fast, it felt very easy and so the pace revealed, 8:37 first mile, 8:13 second mile.  (6.5 laps is a miles).  Troy reserved a "nonshaking" TM for me.  Well, it shakes a little but not like the other EARTHQUAKE TMs.  Got on TM at 1 % incline and ran two miles at 8:20 warmup pace.  Got off and pottied and stretched.  Ran another  0.5 miles at 8:20 pace, I think, and went right in to my planned SW of 5 x 1200m (well, actually 0.75 miles) at 5k pace.  Now the pace I have for 5k is based off Mcmillan's calculator for a 1:28 half marathon (6:07).  Well,  I have NEVER run a 5k at that pace so I slowed it down from that to a 6:11 pace for all five sets.  Needless to say I have never run a 5k at that pace either.  I haven't raced a 5k for three years!! I ran 0.5 mile recovery at 8:57 pace  (exact same time as the SW interval : D).    I ran the SW at 0 incline and the recovery at mostly 1%.    I have to say that I felt completely out of shape today but I think that my flu-like symptoms yesterday that lasted until this morning's run had something to do with it.  I felt lightheaded and achy.    This was all topped off with MARATHON grocery shopping at Walmart (double coupon day) and when I say marathon  I mean marathon.  I was all sweaty just wearing my sports bra under my jacket to get rid of the sweat off off me and my shorts (Troy went home while I was running 12 TM miles and showered then came back to pick me up and head right to Walmart).  I was freezing to death after the first hour and asked Troy for a break to go home and shower. I left him for 45 minutes.  I came back and he was still shopping.  I told him we better hop in line or we wouldn't make a Subthree hour marathon time with the cashier taking all our price matching and double coupons.  We were almost done when I looked down at my watch and saw that it was 15 seconds to a sub3 hour shopping marathon  (lots of marathon jokes being said between my husband and I,  the teller was a young lad, quite amused).  Well I told him to speed it up or I wouldn't be under three hours but that we could go for my B standard of 3:05 and that would be okay.  He said "yah I am going for the 3:05!!.  Yup he was done tallying up our groceries and he crossed the finish line at 3:04:50!!".   I am such a numbers person.  I can't believe I timed us shopping.  I didn't ever think it would take that long.  It was the first time we ever took that long!!!!! 

Old mizuno precision faithfuls today.  This was a marathon workout.  Something Kelli does everyday.  This will probably only happen once in a blue moon--- although I felt quite well today.  This was the first morning I awoke in the last four to five weeks without very stiff calves.   I have stopped running in my Brooks Pureflow so I am thinking that I was right about the shoes for me. 

530am  TM  (was going to go easy and then well I got the notion to run "hills" on the TM)

2%  4 mile warmup:  8:34, 8:20, 8:06, 7:53.

Then  kept it at 7:53 pace for this:

1/2 mile 2.5%

1/2 mile 3%

1/2 mile 3.5%

1/2 mile 4 %

1/2 mile 4.5 %

1/2 mile 5 %

1/2 mile 5 %

1/2 mile 4.5 %

1/2 mile 4 %

1/2 mile 3.5 %

1 mile cooldown:  8:06 at 2 % incline.

I was going to ladder all the way back down but I was getting dizzy and lightheaded and quite hungry so I gave myself a break (which I don't do very often) and just drove home to eat some breakfast.

Next, I did weights at home in my basement-- chest, back, shoulders, biceps, and triceps.  Finished with Day two week one pushups.  I am starting out slow again and building up so the ones I have to do right now are pretty doable for me.  It is always when I get to week 5 that I quit.  Feeling stronger however.

Finally, I went to the gym with my husband at 9:20am and ran a mile around the track easy (8:34).  Went to spin class  for the first time since November.  If anyone ever goes with me I am pretty much like Jane Fonda and scream out with enthusiasm quite often.  "MAKE IT BURN"  was Jane's motto and I uphold that one :D.  Finished the 50 minute spin class (it is 55 minutes but I was running during the warmup.  Oh well.   For my cooldown I ran another mile on the track.  My legs didn't feel weird at all from the transition.  If I weren't scared of falling off a bike I would be so into Triathlons.  I am a pretty fast swimmer.  It is how I am built.  Last mile easy 8:22 pace.  Total 12 miles today.   I sure hope I can wake up tomorrow morning before work and run in the bitter cold with as much energy as I had today. 

alarm went off just after nodding back to sleep (my oldest daughter woke me to tell me she couldn't sleep at 3am, JOY).  was a struggle but since I teach Activity days on Thursday nights and I hate running after working all day I went for option A which was easier...BRRRRRrrrr.  The  windchill from the icy mountains was the best part.  Oh yah.  Ran a two mile loop around my house four times in case I wanted to cop out.  But I persevered and didn't stop once.  Legs tight.  Eyes heavy.  AP recovery jog pace 8:39 for 8 miles. Off to activity days and another day at work tomorrow!! 

New mizuno precision 11s arrived last night.  Yes.  It was like coming home.  My feet were so happy.  I got up at 4:25am and out running by 4:31am--- I opened the door to my house to find my door buried quite a bit in a snow drift and the streets covered with snow.   I was like--- "this looks adventurous, let's do this"  so I ran off slow at first getting used to my footing on crunchy and possible ice below snow surface.  After the first mile I was quite comfortable out in the winter wonderland that I was able to pick it up pretty good but  just going easy.  At mile two a strong wind came  blowing in another snow storm.  The flakes pelted my face and froze it.   But I didn't mind.  I was so much loving this run.  I had missed my wintry snowfall runs.  That is why this winter seemed so long-- no change in season.  The white stuff makes some runs a nice welcomed challenge.  The flakes turned quite large and then flew around again several times.  I was just loving running on crunchy snowy surface.  I even did some 0.1  strides.  I felt light and my legs and arms were loose.  AP easy at 8:33 for 8 miles.  First mile 9:36.  : D.  Worked all day, non stop.  Ate a shake late in the day for lunch that I got for my birthday coupon from my manager.  Now I have a sugar overload and can't even eat dinner from the nausea.  Finished the first week 100 push up challenge when I got home at 645pm-- 8/10/8/8/10.  : D. 

Nice long run with Rachelle and Cam.  Met up wtih Rachelle at the Provo Theatres at the Riverwoods.  I totally always thought those theatres were in Orem and told Rachelle that so luckily she felt the vibe I was sending out (as she hadn't showed and it was 10 minutes passed our meeting time).  I was so glad she found me!!!  I totally forgot my cell phone so that made it more difficult.  We left about 20 min. later than planned.  We met Cam on University about 2.5 miles into our run as he ran UP from the other Provo Theatres.  I totally screwed up on my knowledge of theatres around here!!    Then we ran part of the Provo Half marathon course--- well actually the entire thing but just two years ago course.  We had water at mile 4.5 and 16 (same place, the tabernacle).  We only stopped briefly x two.  I also forgot my Gu in the car so ate only two gu chomps (thanks Rachelle :D) and half a roctane (thanks again Rachelle).  That kind of buzzed me a little.  Well my heart at least.  I took it just before we ran our fast four miles.  My HR kind of raised a bit.   Oh well.  I never learn do I.   Just say NO to caffeine.  I can't even take it  in small quantities.  Our AP at mile 16 was a relaxing AP of 8:09.    Rachelle and I never quite warmed up enough.  My hands were warm but my thighs were stiff.   It was 23 degrees but cooler due to humidity.  I also felt like the inversion was significant today.   The last four were not so easy.  They weren't downhill however and had a net uphill grade so I should be happy.  I just narrowly beat my goal of having them all under 7 mm-- 6:49, 6:51, 6:59 (that was close), 6:56.  These were run by feel AND net elevation GAIN 184 feet, no down hill except 15 feet.  I don't have my watch in pace mode. BUT--  I actually slowed down for a good reason.  Just after the second quick mile my left hip and buttock spasmed greatly and painfully.  I had noticed an odd sensation at my left inner knee while running the first 16 miles (only when I did kick backs to stretch while running, but it was a feeling I had never had.  It felt totally muscular. )  I think I brought that on from my running in deep snow yesterday in new shoes.  My muscles weren't ready for the change in dynamics.  Then I go and run 20+ miles in the same shoes today.  My feet were happy but my unadapted muscles were a little upset.  It wasn't really painful just a fluttery tight feeling at the side of my knee.  Well when I got to that fast mile it like spread to my hip or something like wild flowers.  I was about to stop but I decided to push myself through.  I started to run with a limp.  I managed to mentally take over my body's protest and finish what I started.   It is totally muscular so I am not worried.  Got home quickly showered and headed out the door to my daughter's soccer game.  AP for 20.5 miles = 7:54.    I forgot to mention that one driver felt he needed to tell me how he felt about HIS driving.  It was not easy mentally to run fast when there are traffic lights that may or may not be ready for you.  I only got stopped by one just as I neared the first mile.  The others I was slightly illegal running through.  Cam has learned today that runners have the right away.   I taught him that ; D.

So very sad for the people in Indiana and thereabouts.  That is quite some hardships for all those people.   How devestating!!! 

All day yesterday  I got this twinge in my  left knee on the outside(on the run it yesterday it was more on the inside but not painful) when I walked on it more hyperflexed/normal.  Not every step but one out of 10 or so.  OUCH.  It seems to be eminating from my sciatic nerve.  The pain comes out of my back and to the side of the knee.  The pain is UNwalkable and kind of sends a YELP sound to my voice box when it comes on so suddenly like it does and lasts for two seconds.  Not sure what to make of it????  Right heel was tender but not so noticeable with my knee giving me grief at times.  I iced it (no inflammation noted on the surface) and took ibuprofen and had my husband massage my entire left leg.  Sooooo.....plan today was to ski.  And that went as scheduled.  My other plan was a "3 mile time trial."   I bagged the 800s until next week.     Well.....certainly I can't run a time trial on the mill so  I just put the mill on a speed that is close to goal and kept it there for three miles.  Of COURSE I was worried about both legs now but hey I am not one to quit a thought in my head too easily.  I got to the gym at 6am and ran this:

 4.5 miles warmup (1/2 mile increments:  8:57, 8:49, 8:41, 8:34, 8:27, 8:20, 8:13, 8:06, 8:00) at 2 % incline.  Then started my SW plan dropping the incline to 1%.  YUP,  ONE PERCENT!  Keeping it real.  I ran all three miles at 6:22 pace, no stopping, no slowing down, no holding on to the sides.   I didn't need to.  It felt really good.   I didn't even decrease the incline BUT   I did increase the speed the last 1/4 mile to 9.7mph by the end (6:11 pace).  RAN my time trial in 19:04.  I didn't want to be an over achiever just yet so I didn't try to go under 19 minutes.   I will save that for two or three weeks from now.  OKAY so then I cooled down for 1/2 mile at 8:00 pace.  BUT that was only the beginning.  Went SKIING ALL Day at Brighton in the bright sun and WIND gusts at times at 30mph or more at the top of the mountain (forgot sunscreen, thankfully I didn't forget my goggles, like my poor husband).  My kids and I had a ball skiing thru the woods and in and out of moggles.  No sign of knee or leg pain.  Well,  if you ski you know that ski boots force your leg to always be bent.  Soon after I got home and started walking around the dang pain in my knee/IT band hit again--- PULSATING pain--- kind of shocks you.  DAng NAB IT  I am getting old.  I just want to think I can be a spring chicken changing out my running shoes whenever I want without my body noticing.  BUT it does.  It notices every little change.  Ahhhhh ahhhhh ahhhh WHATEVER!!!!    BTW the 3 x 6:22 miles FELT very good (the pain in my heel went away after two miles of my warmup  :D).   I could have run another mile at 6:22 :D!!!!  I think I just have anxiety some days when  I get out to do speed.  As soon as I talk to myself and focus it all feels comfortable but as soon as I let in anxious thoughts I fall apart.  HENCE I ONLY RACE AGAINST MYSELF.   I don't have the personality to "hunt down" other runners in a race.  If they hunt me down I will gladly move aside.   No reason to battle it out.   EXCEPT with myself.  It is not business, IT IS PERSONAL!!!  PERSONAL TO ME!!!   : DDDDD

5.5 miles in the wee hours of the am. Actually decided to leave a little later as I was just too wiped out from skiing Monday. Also, my cousin Jessica is in town again. She has been visiting often lately. I think she is bored. But her visits often wear me out. I told her not to visit until after Boston, so I can focus. She doesn't ever seem to get the message however. If you knew Jessica, you would understand. Some things just don't change. Even as we get older she is still quite involved in my life. I feel guilty (but not really) talking about her this way. Anyway..... AP recovery run pace 8:28. Windy. But not cold. : D.

Worked all day on pediatrics. Ate lots of Oreos. Who knew Oreos were turning 100???

Came home at 630pm. Choir jr high for my daughter at 7pm. 8pm to the rec ctr. TM run 7 miles easy 2% incline AP 8:25. Track, 1.5 miles AP 8:15. All easy. NO rush these days. Like I said my cousin has been just chatting up a storm exhausting me day in and day out. She leaves Thursday. Alleluyah :D.

Not long ago I was on the TM at the rec and here I am out running again at 450am.  Slept in a little.  Not caring about mileage these days or pace.  All easy. The lack of sleep isn't helping.  AP 8:08 for 6.2 miles in the WIND and QUITE cold temps.   That's got to count for something :D.  Not sure where my training is taking me.   I hope somewhere I want to be ; D. 

Don't even remeber falling asleep last night and what I was doing beforehand.   Good sign.  I didn't wake up until 530am!!   It is these kinds of nights I need more of.  I am tired of getting up once or twice each night.   Plan today was to run 7 miles at Lactate Threshold pace (half marathon pace).    Wow,  7 miles fast.  Am I up for it???  Got to the gym just past 6am.  Waited briefly for an open TM (not good because I have to take the TM that comes open and I often end up with the  TM with the "earth quake" shake to it, which I did).  After the first two fast miles of running with anxiety I mellowed out and felt so much better.  I really got to calm down about doing these runs.   Anyway here is what I ran:

2% incline, 4 miles--- 8:34, 8:20, 8:06 and 7:53. Off TM to stretch briefly and take a drink.  No fuel for the run (and no breakfast) except two sips of gatorade and a few sips of water from my water bottle.

1% incline, 1/2 mile-- 7:53 pace.

1% incline, 6 miles--- 6:44 pace for each.  No stopping.  No rail holding.  Tried not to get bored.  Music helped :D.   Then right into the last mile-- so glad to be here :D.

1% incline, 1 mile--  6:31 AP-- first two laps at 6:40, 6:35 x 1 lap then upped it to 9.7mph by the end (6:11). 

Cooldown 1/2 mile-- 7:47 AP.  1% incline.  AP for last 8 miles = 6:48 including a 1/2 mile warmup and 1/2 mile cooldown.  After the first four miles I zeroed out the TM so it wouldn't zero out on me!!! 

At home:  Push ups.  Week two day 2.  (53).  Upper body Body for Life weight lifting.  Planks 60/45/45.

I haven't run yet (WELL NOW I HAVE : D) but before  I do I wanted to write down my crazy marathon dream--- Not sure which marathon I am running in my dream but I am very close to the finish line, about 1/4 mile and I see lots of people "crashing".  I was really close to a subthree (but I didn't realize it at the time) and stopped to talk to some race directors (I can't remember why I stopped).  Then I started running and passing several people that were cramping up.  I saw the finish line ahead and tried to "sprint" in and could not.  For some reason (like a lot of dreams we all have) I could NOT move my legs forward.  Eventually I had to TURNAROUND and run BACKWARDS for several 100 feet crossing the finish line.  I couldn't see the time clock and had to ask the directors my time who were writing them down on a piece of paper.   My time was 3:03:27!!  Then I walked over to other spectators and ate and waited around for what seemed like a long time.  I then realized how "unexciting" the finish line was.  There were barely any spectators and no Big Balloon Finish line to cross.  I commented to a spectator and she said something like " the race director just does what his family wants" because they all run the race.    I guess his family doesn't like fanfare :D.  funny huh?

Today's Run:  Plan, 20 miler.  Unplanned: a quick 20 miler.  So I started out late and just was not in the mood to run at all but just kept planting one foot in front of the other and told myself I could run 9mm pace if that what it took but by mile 5 I was in a groove and I just could not let myself slow down.  I am so dang competitive with myself.  What is even MORE impressive to me is that I ran the same exact course that the FRB ran at my house on  Feb 18th.  The nice hilly five cities run.  It was not as warm as suggested (it is getting warm now that I am indoors) so I started out with all the usual gear but placed my black pullover around my waist for safe keeping never needing to put it on.  I wore my gloves until mile 5 and kept my headband on.  I also wore a thick hot pick long sleeved top.  It is tight fitting.  I feel so racer-like in it.  Like I am running under water or something :D.  Anyway I just cruised along with my usual foot ailments and a sciatica problem that occasionally showed its face on my left side.  But all in all I felt good physically except the last four miles when my pelvis and inner thighs began to burn.  I don't know why this happens but it makes it hard to finish feeling wonderful like I would like to.  I just try to ignore it.   I believe that is is part of being female.   Darn it.  Anyway.....I could not believe I was cruising up that back hillside of Healy like it was a breeze.  I tried to envision that being Heartbreak Hill and I can see that it could be just that.  It is not easy.  Even the steep decline that comes later is not easy.  It is just TOO steep.  I was wondering how in the heck I ran Mt Nebo so fast without fracturing something.  I will definitely have to start running some more downhill.  I haven't been running a lot of steep downhill.  In fact only this hill on this run and the one close to my house.  Again I only run it on this run.  To make a long story shorter I ran 7:37 AP for 20.3 miles with less than 2 minutes of stops--- one brief stop 10 seconds for a swig of water at mile 4 (yup the water bottle I cast away was still there, I finished it this time) and about 70 seconds at the Eternal Fountain then about 30 seconds at a stop light in Alpine.  Here are my splits. I am posting them because I am in shock that I ran this hard today after yesterday's insane LT run.   8:42 (see I started out easy), 8:08, 8:03, 8:06, 7:37, 7:38, 7:36, 7:31, 7:33, 7:28, 7:33, 7:22, 7:34, 7:46 (long uphill), 7:22, 7:29, 7:16, 7:17, 7:19, 7:08 and 7:14 for the last 0.3 miles.  AP 7:37.  Now to get motivated for an ice bath.  I don't think so.  Instead I will probably eat like a bear.  I only ate one Gu (mile 11.5) and a few swigs of water.

Do you know what I really love???   It's getting up at 4:27am to my alarm, wanting to just drift back off to sleep instead of exit my house for a February-like March run, but forcing myself to get out there and get my 8 miles  (8.1 to be exact) and come indoors get totally undressed and ready to hop in the shower when I hear my husband say "your work called.  You are on-call."  Meaning, I don't have to be to work in 6 minutes and here I am red patches all over my stomach from the freezing temps-- 24 degrees for my run.  Dang, nab it I could have got to 70 miles knowing this.  Better yet I could have gotten two hours more of sleep and ran in the sunshine (but that is always risking it, being on-call and all).  So what did I do?  What any normal JulieC FRB runner would do.  I put on a new outfit (certainly NOT going to place my previous clothes back on or I would have froze to death) and decided to run another 1.5 miles.  But what's another 1.5 miles.  So  I decided to run another 4 miles.  Now these miles I ran in my altras and ran at RECOVERY pace.  My first mile the first time out was a 9:29.  The first mile the second time out was 9:12.  I sure stiffened up considering my AP the first 8.1 was 8:45mm.  The second four miles AP was 8:36.  AP total for 12.1 miles = 8:42.  I ran a two mile hilly loop x 6.  Boring I know but I was sleepy and I needed to know my surroundings.  I really wish my heel would let up. But it won't I am sure until I stop running for several weeks.  I will do just that right after Boston.   Truly I will :D. Btw I was really hungry by the end of this run.  I didn't eat much after yesterday's run and I only slept 6 hours.  I had run 32+ miles in 20 hours.   

daylight savings kickimg me hard--- it always falls when  I work.  I actually TOTALLY forgot it was daylight savings.  Sunday morning when I got up for work my husband had changed the clock for me while I was sleeping.  I got in my car, drove to work and flipped out when I saw the clock in my car and my watch read 5am!!!  I thought  I had inadvertently changed the time on the clock or my kids did and now I was at work a whole hour early (but not really).  I sat in my car for a few minutes wondering if I should go home then decided the night shift would be glad I came in early.  But it turned out to be daylight savings and I was OBLIVIOUS.  Sooo....thinking I got more sleep when I got less was a good thing. It is better then going to bed thinking I was going to get one hour less before getting for work at 6am.  It was funny to me.  On Saturday I was put on call AFTER I already got up and ran at 430am.  Then Sunday I got up at 430am (530am really with the new daylight savings) and then today I got up at 415am (but really 315am only two nights before) and ran before work and heading to Provo's hospital.  I am beyond tired.  My feet hurt.  My whole body is begging to drift off for hours and I plan to do just that when the darn sun finally goes down!!!  I am so tired I am eating junk.  Gaining weight and feeling sluggish.  AP this morning 7:51 for 8 progressive miles (not intentional at first, but when I got to mile five and seeing the progression I decided why not continue with the trend).   Splits for fun: 9:13 (so stumbling, so tired), 8:19, 8:02, 7:47, 7:37, 7:25, 7:19, 7:07.  : D.  I think after Boston I am going to mellow out for several weeks and see if I want to even race SGM.  I am feeling too tired.  And my feet and heels aren't healing.  I need a long break.  REally long. 

okay....something is going on....my legs and feet are THROBBBINGGGG!!!  they HURT SO VERY BADLY!!  the last time they hurt this badly my iron level was almost nil-- 5.  Crap.  Off to get it checked here today.  The pain is intense throbbing /nerve-like pain from my knees down to my feet-- ALL OVER my feet.  Soo okay last night I fell asleep early about 9pm.  BUT why on earth did I fully awake at 12 midnight????  could not fall asleep. Went downstairs and counted sheep.  Didn't work so I took a sleep aid.  BIG MISTAKE when I awoke at 630am to get my daughter up for piano and take her there then take off to the rec center for my 12 planned miles.  I was going to do 800s and just COULD NOT do BUT ONE.  First I ran 5 progressive miles for a warmup at 2% incline (acually 1 percent for the first .75 miles and 3% for the last 1.25 miles of the warmup).  The miles were: 8:57 (so feeling incredibly tired), 8:41 (starting to wake up), 8:27 (ahhhh this pace feels nice), 8:13,  8:00.  Off TM and stretched and pottied.  But getting back on was tough.  I was so tired.  I ran a 1/2 mile at 8:00 pace at 1% and tried to do an 800 at last summer's pace (6:00) and the DARN TM was off center and dragged me over to the left side.  I think the rec TMs are adding to my left leg sciatica problem.  AND the fact that I was so very tired I knew this was not the day for speed.  I opted for plan B from a lesser workout that is on an old schedule  - 6 x 600s at 5k pace.  I ran them faster than 5k pace but slower than the 800.  6:11 pace for all of them at 1% incline.  After each one I had to hop off the TM in TOTAL dizziness and tiredness as I put the pace down to 8:57 for one lap.  It was miserable I tell you.  So miserable that I considered quitting after only doing two but I got all six in-- one being an 800 at 6:00 pace and the rest 600s at 6:11 pace.  Those felt fine except I was so LOOPED out on the sleep aid that I could not focus and my legs were behind.  I ended with three cooldown miles at 8:00 AP 2 % incline.  It doesn't end there.  I got home and Troy was all raring to go shopping.  3.5 hours of grocery shopping!!! double coupon and price match galore.  I was complaining the whole time.  I am sure glad my husband doesn't mind shopping. I absolutely DETEST it!!!!!  My legs and feet were the real problem. THEY THROBBED so badly that I could barely stand.  INTENSE nerve pains in both feet.  I am not sure why I am having this flare but it DOES not feel normal at all.  I am beyond exhausted.  My body seems to be shutting me down.  Blah.   My mind has different intentions but it is going to have to give in for a few days.  I am going to run so very easy the next three days.  Like a TURTLE.     And OUTSIDE in the nice air.  

Newsflash:  I could sense the spiral.  It was all too familiar.  1 1/2 years ago in August before the SGM I could no longer keep up with my friends and it was hard to breath uphill.  I also had so many joint aches especially in my lower legs and feet and back.  I mean intense pains that I could barely move.  Well....over the last few weeks (except for a good week last week but was preceded by a LONG visit from my cousin)....I crashed hard this week.  The lack of sleep and the continued pounding of my feet to the ground (foot-strike hemolysis) I was having a hard time with my breathing (especially on my run yesterday).  I had to jump off to the sides to catch my breath when other workouts I could easily decrease the pace while still on and go faster. My left foot also developed QUITE suddenly-- plantar fascitis, during and after the speedwork)-- obviously I was oxygen depleted to those areas.  Well, ALL day yesterday my legs and feet hurt.  Excruciatingly so.  Pulsating, burning, tingling, like I was walking on coals or something.  They have been hurting since SGM (but not to this intensity) but  I am just that stubborn.  BUT,   I just could not stand it any longer so I got out my order form my Dr. wrote out for me for December (yup, bad patient=  nurse).  I headed over to the lab for my ferritin and DHEA level (the hormone responsible for dealing with stress on the body, sleep cycles, the powerhouse hormone for cortisol and all other hormones in the body like progesterone, testosterone, mineralcorticoids-- fluid/electrolyte balance).   Just now I looked up the results on "MyHealth" where Intermountain Health allows patience to see their results.  My ferritin is VERY low.  Running performance has been highly noted to drop when the level goes below 25.   Mine is 10.    1 1/2 years ago it was 5!!!  I felt worse then.  But I feel VERY close to THAT crappy.  Like anymore strenuous workouts will take me down.  My DHEA was VERY LOW.  Today it is 48 and it needs to be above 75!!!  1 1/2 years ago it was 44.  It was 61 (still low) just after SGM   LAST YEAR!!!  When I felt crappy.  I honestly DON'T know how I made it thru these past few months of training.  I have pushed through A LOT of pain.  And when  I say I pushed it was ALL MENTAL.  It hurt but I was so angry about the SGM that I wanted to be back where I was.  And here I am a bottom DWELLER again.  My feet and lower legs hurt so much.  Low ferritin and DHEA cause your body to SHUT down.  Low ferritin (iron) doesn't allow your tissues to get enough oxygen and your legs cramp and feet will hurt.You will feel fatigued often.   DHEA won't let you sleep normally if it is low.  The body won't adapt to stress well.  And this leads to problems with cramping as well.  Pains everywhere.  BLAH.  I hate pills.  But I can handle the DHEA so  I am sure I will be a good patient this time.  I expect after four transfusions of iron I will feel like WONDER WOMAN again!!!   ANOTHER thing  I noticed after the transfusions were that ALL MY INJURIES disappeared.   MY LOWER back pains and leg pains. GONE.  AND I SUSPECT the double plantar fascititis (it used to only be my right foot) that is currently showing its ugly head, will be ANNILATED!!  Plan after Boston???  To get rid of my cousin once and for all.  Sorry.  It seems the best thing to do.    She has overstayed her welcome.    10am--  8 miles easy pace.  BUT OH MY if I thougth my right foot had bad plantar fascitis my left took over the slack and won the Gold Medal!!  Holy smokes--- yup I ran 8 "easy" paced miles on an injured fascia.  OUCH, to say the least.  It would not let up the entire run.  I kept thinking it would but it just would not.  Surprisingly I was able to run 8:21 AP.  First mile 8:53.  Last mile 7:56.  Right now I have ace bandages wrapped around my ankles and feet.  This helped a lot last night.  But when  I awoke this morning my left heel/plantar was quite painful to walk on.  I tried massage. OUCH.  Then I warmed up my foot in warm water.  Both of my feet were cold to the touch.  I thought this would help oxygenate the fascia.  It felt good.  But as I started out on my run it wasn't so.  But lucky for me the wind and air felt so very lovely.  It was nice to be out there.  It is all in the name of PAIN.  Those last few miles at Boston can't be ANY worse.  Mind over BODY-- until the body screams out for IV iron I guess.  I should be getting my first transfusion Friday.  They are weekly x four.    I can be RE-BUILT  :D.

INJURED.  LEAVE OF ABSENCE FROM RUNNING.  TEMPORARILY OUT OF SERVICE.   CLOSED FOR REPAIRS. 

13 painful hours working on pediatrics caring for sick children.  Non-stop busy so tried hard to use my leg as only a peg to walk on as any way to push off on my foot was beyond what I would think necessary to get a point across to me.  I stopped running BODY,  SO THERE!!!!    The only way out of this is a steroid shot.  This pain WILL not let up.  What in the heck???????  10k this weekend in SG will be a walkathon with my daughter Courtney.  We may run one mile of it.  She has never run over 1 mile.  This is part of the Runner's Series for a guaranteed entry in to SGM.  LOL that I want to torcher myself with THAT race again.  I am losing that runnin' feelin'.  I couldn't even cycle right now if I wanted to or use the elliptical it is THAT bad.  blah. blah blah.  So FRB NON-INJURED runners MAKE ME PROUD.  I will be cheering for you!! : D.  

I was feeling really super about my AP today of 4:42 for 8.4 miles on my bike when I realized that (despite the fact that his company would be wonderful) Jake would be right up beside me running a tempo run.  Then my head sunk.  Must go for 4:00 pace next time.  This was actually just a rolling hill get my legs going kind of ride (and occasionally my heart) on my daughter's Walmart brand mountain bike.  My foot was not runnable in the slightest but is 50 % better than yesterday.  Can't quite find a Dr. to give a steroid shot yet so running this weekend looks grimm.  10k with Courtney in SG.  I will run/walk it unless I am miraculously FAITH healed!!  

Steroid shots 445pm.  Left for SG at 530pm.  Arrived 9:00pm.  NO miracle.  Feet actually worse.  Pain pretty bad.  Like wheelchair bound type walking.  OUCH.  I got my right heel done (got the fascia done in november) and the left plantar fascia and the shots actually made the pain there about 10 times worse--- making it hurt more than my left foot before the shot.  After my last steroid shot in November I was instantly cured.  This had me worried.  Walking the race was going to be difficult.  We (my daughter Courtney and I) got to my in laws close to 10 pm after we stopped at Panda Express for Orange Chicken and del taco for a strawberry shake.  My father in law insisted we watch a movie with them.  So I gave in.    We went to bed at 1250am!!!  Tossed and turned mostly the whole night.  Yay.  Not nerves just because the movie we watched was about two lions that ate people.  It was historical so I actually didn't mind watching it.  But  quite intense in parts.  It is called Ghost and the Darkness with Val Kilmer.  Anyway.....my father in law insisted that we watch it.  Got to our packets at 8am and headed up on the bus to the start.  Saw Smooth, Teena and Rachel.  A nice surprise.  I  suddenly NO longer felt like I have ever run a step in my life.  The pain in my feet was that unbearable bit I had to hang tough for my daughter.  As we started out I was tip toeing and still it was awkward running.  After two miles my right heel pain settled a bit but we were only running an 11 minute mile pace.  We actually ran a progressive reverse run--- faster at the beginning and slower every mile thereafter.  Courtney was very upset.  She had never run over a mile before and was barely hanging on mentally and physically after the first two miles even though it was rolling downhill.  I was surprised how many runners run this slow in a trot like place.  We would pass the same people over and over.  It really was an eye opener to the variety of runners out there.  It truly was inspiring!!  Courtney got cheers which only made her more upset at me.  She didn't want anyone to change her mood about wanting to quit.  But like a trooper and with my CONTINUED gentle verbal pushing she got going when she tried to stop and walk.  She walked about a mile total of the race.  Maybe a little more.  Oh and a two minute porta potty stop.   She came in just before me as she gained momentum seeing the balloons.  I was so glad to be there with her and am actually glad my steroid shot bombed on me so that I wouldn't be tempted to "race" this one and miss out on encouraging my daughter to finish strong.  She agrees she would have come in over 20 minutes later if  I were not there.  I have to give her credit.  She wasn't feeling well and has hay fever and a possible asthma diagnosis.  She tends to have to catch her breath a lot.  Wish we had gotten her a dose of Teena's inhaler.  I plan on getting Courtney worked over with an allergist this next week.  She has a lot of allergies to outdoor pollens.   I take for granted that I can breath easy but she honestly struggles to breath with running and states "mom I am just not a runner like you",  " I hate running because it is hard for me to breath".  So under those circumstances she is quite the trooper for sure.    As for me??? Boston may be walked as well if I don't get these feet heeled up.  I am taking it one day at a time.  What will be will be.  I am not too worried.  Baffled.  But not worried. 

After a bit of delay with preauthorization for IV iron therapy, I get my first transfusion on Thursday.  My Dr. feels I have an absorbtion problem related to food allergies that inhibit the ability of my body to absorb nutrients correctly.  My uncle was diagnosed with celiac disease when he was 40 so it is in my family.  I was tested once and didn't have it five years ago.  I am sure I am allergic to several foods.  Dr. Remington (a different Dr.) already did his VooDoo on me and told me with an electric bio-current that I was allergic to a list of at least 10 common foods-- like dairy, corn, strawberries, citrus, chocolate (YIKES!!) etc....  That is when I went on an allergenic diet and took tons of probiotics and LOST tons of weight quickly.. Wow I really deToxified!! The test my Dr. wants me to get is a $362 dollar blood test that tests EVERY THING from molds and bacteria to gasoline and every food additive and food group.  I can't get this test done until I get more health savings built up over the next few months.  I just paid in FULL with my health acount for my daughter's braces!!!  Anyway....I can't believe it my right foot is practically pain free-- the plantar fascitis is GONE but I got the injection in my heel not the plantar region and there is a spot at the back of my heel (that I don't think the medication got to) that is very tender.  But NOT near as tender as my darn left foot.  Dang thing!!  The shot must have hit a nerve because when I push on it I can feel it go up my toes.   It feels like I am walking on a badly bruised plantar fascia.  All other parts of me are raring to go.  Chomping at  the bit.  This weather is a bit of a drag, but hey it's March, how long could this go on????  Tomorrow IS the first day of spring  :  D.  Oh and the sun came out!! :DDDD   4 easy.  8 at 7:50.

Worked all day, 12.5 hours.  Left foot--- with push off even when walking I feel a pull-- almost tearing feeling in my heel from the plantar region.  Tender.  Dang.    I wonder if  I tore a ligament/tendon.    Like several microtares to equal one larger tare!!!  blah.   probably going to get fat now.  Don't have time for spin classes when  I work all day.  Work tomorrow.  How long can this go on???  hmmmm maybe I will walk/run Boston ; D.   8 @ 8:25 before work.  easy.  but not for foot.

12.5 hour work day.   Not sure what to think about my foot.  Thinking if I wore a boot on both feet for the marathon  I could probably run it......slowly.    Feeling a miracle will come thru for me.  : D.   You know I really didn't have much of a race plan for Boston anyway.   I was just making it up as  I went.  I think about what I am going to run usually the night before.  It would be nice to have had a steady workout plan.  Melody told me about Mcmillan's pace calculator a few months back and that gave me some guidelines but still.... my direction????  I just like to do whatever comes to mind....but that lead to my injury--overdoing it when I shouldn't have because I wasn't willing to let my conceived plan NOT happen after the big DST folly of zapping me from any energy left in me and VOILA--- INJURY!!!!  This was after a SUPER workout week of 3 miles at 6:22 pace then 7 miles @ 6:44 pace straight in a row followed the very next day with the Alpine 20 miler at 7:37 pace.  THEN DAYLIGHT SAVINGS AND WORK AND APPARENTLY NO IRON IN MY BODY =  THE END OF TRAINING.   I am completely baffled.  I was so doing what I thought I needed to and NOW ROADBLOCK!!!  8 outside before work.  AP 8:17.

5537.   Wave 1.  Corral 6.    : D.   Boston2012!!!!!   sw.  nothing fancy.  foot ailing. 

Spin class.  Man am I ready to run fast.  All this resting is making me crazy.  Gave myself home IV therapy yesterday.  A lot cheaper than in the hospital.  Saved myself 500 dollars!!!  The truck came to my house and gave me the liquid iron to give myself intravenously.  My coworker placed the IV.    Foot is a real P.O.W.  (piece of work).  I am determined to get a second steroid shot today even though it has only been one week.  I don't think my GP Dr. gave it correctly.  The one I got in November for my other foot worked it less than a day.  AND when he gave it back then IT HURT LIKE THE DICKENS.  The shot last Friday hurt for a 1/2 a second and NOTHING LIKE the last one.  It did however hurt to stand on it for two days after the shot.  Odd because my last one I could run with a problem the next morning.   Blah.  ALSO--  a week ago my daughter brought home The Hunger Games book from her Jr. High School library.  She had it on hold for me.  She read the books over a year ago when she was 12 and absolutely loved them.  She is an avid reader and has been reading chapter books since before kindergarten and I am not kidding.  She has read more books in the last year then I have read in my entire lifetime.  Still, not kidding.  ANYWAY-- we are going to the Hunger Games today at 3:50pm.  I have to say the premise of the book is just plain disgusting!!    9 outside. foot is telling me it is not going to happen.  no long run.  no more running for a while.  AP easy 8:30. 

worked all day on a very tender foot.  seriously!!!  this is getting ridiculous.  I have a podiatry appt on tues at 10am.  ANSWERS!!!    a pediatrician at work who is good with feet/bones....told me I could have an avulsion fracture where my tendon actually pulled a piece of my heel bone off!!   He figures my podiatrist will order an xray.  And if not broken (which it really only feels like the tendon and not the bone) he will probably allow for another steroid shot since the first one the other dr. gave me did not work.  I can hardly wait.  The pain is messing with my brain and my other leg muscles since I they have to work hard to work around the pain in my foot.  I am getting used to the idea of wearing two boots at boston.  but honestely I am still just in the denial phase.  as it gets closer I am sure I will have the depression part sink in.  no depression just yet.  feeling optimistic.  I was fit a week ago so I should still be fit in three weeks.  I won't be where I would have been at I just hope to run Boston without pain.  STRANGE COINCIDENCE--- I got my first and last steroid shot in March of 1996 just before the 100th Boston.   I could not train well because of bone pain in my right big toe.  The steroid miraculously worked (and hurt like nothing else) but I was able to run.   I ran slow and everything hurt but my foot in the race.  And here I am, repeating history.    Very odd.  Maybe I have fears of being back in my home town.  PSYCH!!!   Okay wait a minute  I am getting depressed..... I just read some blogs and how well their runs are going.....and I can't run.  Nothing.  I think denial phase is passing.  SADNESS. 

trail shoes.  spin class breakdown.  got there.  no cycles left.   no way doing the elliptical.  stair climber.   15 minutes.  hard workout.  saved by ragnar team member.  he gave me his spot in the cycling class.  i told him i was injured just before he started the class.  he knew i was running boston.  after 20 minutes of class he felt bad that i could not cycle and because of no tm running or running for that matter he let me take his place.  so 40 minutes spin class.  came home and air felt nice.  just had to try running.  wore trail shoes.  no push off with left foot.  felt so wonderful -- except left foot--- better but not completely healed.  i feel strong.  so ready to run fast.  so ready to run a marathon WITHOUT my left foot.  ran two miles easy, 8:15, 7:50.  felt light in my HEAVY trail shoes.  lost weight with all this lack of training.  no appetite.  cousin visiting again.  seriously the last visit!!  storm just blew in.  was planning another 2 miles but not in high winds and rain.  should have known why the air felt so nice.  been using dr. christophers bone and tissue ointment-- a natural healing ointment a pt's mother highly recommended for my foot.  put it on the last two nights and then wrapped saran wrap around my foot to keep in on there.  foot was 40 percent better sunday and another 10 to 15 percent better today.  hmmmm????  natural medicine. who knew?  felt like a part out of the hunger games--- leaves on me changing them every few hours and miraculously healing!!  time will tell.    REPEAT SPIN class at 9:30am.  Better workout. Tougher being the second hour of spin.  Did a complete hour of spinning.  Home.  ran two miles easy in the cold.  storm brought in frigid temps and more wind, 8:10, 7:44.

not sure what to think.  guess i will keep my podiatrist appt.  i went out to run thinking since it didn't hurt too much walking on my foot maybe it would go away on a run like old times.  NOPE.  it got worse as the run went on.  blah.  i may end up with another steroid shot after all as time is NOT in my favor.  i can't afford to "sit" on this and see if it gets better.  blah.  AP 8:22 for 4 short miles.  UPDATE:  from an xrays point of view....no fracture.  : D.  got steroid shot which definitely WAS different then the one from my GP.    it was an entire syringe of white stuff!!!!  ouch.   i had a bit of a panick attack just before the shot.   the nice nurse let me crush her hands.  my dr thought i was funny he said to the nurse " she can run four hours in a marathon but she can't handle the momentary pain of this shot".  yah, we know runners are weird.  i was hopeful just after the shot but currently my foot is sore and when i just got back from 2.5 hours of grocery shopping (yay not 3 hours!!) my foot was tired/sore.  mainly sore on the side of my foot where i have run on to avoid my painful plantar area.  kind of funny.  the rest is numbish so that may why that stands out.   crossing fingers.  i decided a blessing is in order. 

Warm up on the indoor track at the rec.  Ran a couple of laps with Jason from my Ragnar team who told me our other ragnar team member is also injured.  We talked about the POOR tms at our gym.  He brought it up and I agreed that that was the end all to my foot.  When I went to run SW on the mill after two days of daylight savings no sleep the mill was shaking so badly but I was too tired to care and I could feel first my knee pulling to the right and then suddenly my foot.  NO more SW for me on the TM until they get better ones.  The shaking is unreal after 8.5 mph.  So imagine 10mph.  EARTHQUAKE running.  What's done is done.  Foot experiencing another cortisone flare so......only running two miles today.  AP for two miles 8:27 (8:42, 8:12).  Spin class with Karen.  She worked me good.  Inner thighs were burning at first with our long uphill climb seated!!!  Good workout. 

sorry guys and gals....I don't know why my body is giving out on me.....I am "blogging out".  I will check in from time to time.  Good luck to all.  Run strong.  Run well.  Run your best.  Count your blessings if you are injury free.  I will try my hardest to fight back but for now, see ya later.    miles before work.  foot a P.O.W.  Pain not subsiding.  Taking next two days off,  AP 8:29. 

Foot a huge problem.  Drove up with Rachelle.  Warmed up four miles-- last mile felt like I was jogging and was a 7:25.  Wore my trail shoes to slow me down as a pacer for the half marathon at 2 hours.  I couldn't do that pace with my pain.  I decided to be the in between pacer at 1:57.  I even acted as the "transport" pacer for a few runners-- taking them from the 2:00 pace to the 1:55 pacer.  When I got there I then "transported" a first timer from the 1:55 pacer to almost the 1:50 pacer (1:51:31).  I let her go at 100 feet before the finish.  I went back and pick up the 1:57 runners and got them all in under 1:57.  I really need to be the pacer for 1:35 to 1:40.  Sorry Walter.  Don't fire me.    Foot hurt a lot the whole run.  I tried to focus on the people I was pacing.  Boston will not be very fun with this pain but at least I know I can run it.  I think that I will be dropping back to Rachelle's wave (wave 2) and run her in at 3:20 to 3:23 like she wants : D.     If she is with me I can't think of my pain.   Ran 1 mile cooldown after race which foot was really not happy about.  Got home, watched my daughter's soccer game then watched afternoon conference.  So glad I got to listen to Elder Holland's talk :D.   

Ran around the track for one mile on drama foot just before spin class.  AP 8:03.  Seriously foot--- "now you listen here, I am in charge!!".  Spin class kicked my butt probably because I expect it to feel like SW running so I am never without tension.  I told the teacher that if I were without tension my legs would fall off from the motion of the wheel at TOP speed.  She wanted us to start out at a 7.5 intensity which she said was no tension.  Now that is ridiculous.  No tension is seriously nothing.  I was worked.  Or rather I worked myself hard.  Stupid foot.  Even in spin I can feel it since I don't have spin shoes and my shoes are too big (trail shoes) and make me hang  off out of the foot holders to be right at my plantar of my foot.  Oh well.  It wasn't at all like running just felt bruised.  Sooooo.....the GOOOOOOODDDDDDDD  NEEEEEWWWWWSSSSS.    Yesterday my husband and home teacher gave me a blessing.  I felt what I am going thru truly has a purpose.  Then today I went to my chiropracter (who I should have gone to when I noticed my hip out over three weeks ago which led to this injury ricocheting to my foot).  He told me my entire leg was turned inward remarkably.  He did ultrasound on my plantar fascia and some light scraping.  Then he adjusted me after massaging several areas.  He worked on me for 40 minutes straight.  Ahhhh.   I was a little skeptical about healing but amazingly I already had 75 percent reduction in pain walking out of there.  I am nervous to think I could walk all day on my foot so I will take it easy.  I am finally getting excited for Boston.  My Aunt Dottie (lives in Rhode Island) just booked me a room for my family 14 miles from the starting line in Hopkinton.  She lives 10 miles from my hotel in Franklin, Massachusetts.  Yahoo!!!  I haven't seen her since 1999!!  She has never married and has always been that wild and crazy funloving aunt growing up.  We have had a lot of good times together.  She is my dad's sister.  My dad died in a car accident with my sister in 1982.  So this will so wonderful to see her and all my other family members!!!  Go FIGHT WIN!!    : D.

AP for 8 miles = 7:34.  445am before work.  It was 30 degrees and I could see my breath.   Oh foot pain trying to resolve...thought about NOT running again today but I was just too tempted to try my foot out.  It started to cramp but never as bad as it was.  Really felt more bruised than anything-- and this is on the bottom of my foot so not really a great place to have a bruise.  And when you have pain there you kind of "protect" it and so other muscles of the feet get quite the workout.  Obviously my lungs are raring to go by the looks of my pace.  First mile was 7:56.  That doesn't happen everyday.  I gave myself my 2nd home IV therapy yesterday-- IRON.  Apparently it is helping me.  As 7:56 feels like 8:56 did.  I am like an old car you forget to do maintenance on..... no oil changes....then there is the leak somewhere.... and then suddenly you are on empty.  Well that is what I did to myself.  Or at least my body just doesn't like absorbing iron from the stomach out.  I  have to do the full body workover to get the result I need.  Take out the part fully, add a new part.  Like my foot for instance.... I vaguely remember my "twisted ankle" I gave myself about 3.5 weeks ago in that early morning snowfall we got...I loved it so much I decided to do some SW in it.  Well....looking back on my blog it jogged my memory to the twisted foot feeling.....which ulimately twisted my hip and knee then eventually led to my foot taking the brunt end of the deal.   One trip to the chiropracter and I am all aligned and functioning correctly.  Old cars don't take much to go under.  But maintenance will help a lot.    And getting to the root of the problem instead of fixing the symptoms with a steroid shot.  This was a good learning experience for me.  I am on the mend.  NOT in time for a PR at Boston but in time to enjoy myself there if I can restrain myself from more harm  ; D.  I am doing the longest taper ever.  I sure hope the 26.2 miles don't get ugly but that instead my body is like "bring it on"  you have been slacking.  Sorry long post. 

decided to turn off my alarm and not run....but  I awoke at 445am and decided to "just run".  Ran 6 miles on my not as bad as before but still not normal messing with my stride left foot.  AP 7:55.  No time for more.  Shower. Work all day.  So very busy.  Non-stop 12.75 hours.  ZZZZzzzzzzzzzzz.   i wore my bulky trail shoes.

5:45 am. No TM available.  Just couldn't get myself there by 530am opening.  2 miles on the track no watch but spotted the time clock ever so often which helped me calculate pace-- AP 8:06.

TM hillwork.  I didn't think of this until 1/2 mile into my run.  Everything (run) is impromptu. 

0.75 miles 8:06 pace  1%

0.50 miles 8:06 pace 3 %

0.75 miles 8:00 pace 1 %

0.50 miles 8:00 pace 3.5 %

0.75 miles 7:53 pace 1 %

0.50 miles 7:53 pace 4 %

0.75 miles 7:47 pace 1 %

0.50 miles 7:47 pace 4.5 %

0.75 miles 7:41 pace 1 %

0.50 miles 7:41 pace 4.5 %

0.75 miles 7:35 pace 1 %

0.50 miles 7:35 pace 4 %

0.50 miles 7:00 pace 1 %   pace ranging from 6:30 to 7:30.   (8 miles @ 7:45 AP)  RESET TM

0.25 miles 7:47 pace   1%

0.50 miles 7:47 pace  3.5 %

0.50 miles 7:41 pace  1 %

0.50 miles 7:41 pace  3%

0.25 miles 7:30 pace  1%.  Done.  10 TM miles AP 7:45.  4 miles of hillwork.  Tired, sweaty.  Foot is the curse right now.  Since I try not to put all my weight on my plantar fascia I am shifting it to my metatarsals on the left (left foot) and I have a morton's neuroma between my third and forth toe.  Landing on it causes numbish with electical feelings up my toes.  Just bringing on the fun for me : D.     GOAL for Boston keeps getting slower-- 3:20 to 3:25 would be nice.  : D.  Pain free would be even better. I have another chiropracter appointment tomorrow.  Ahhhhh.......   Work lactation on mom/baby x 7 hours.  Tired.  Soccer game, activity days (I am the 9 year old leader), then hopefully some sleep. 

Been up since 5 am and haven't run (it is now almost 8am!!).  Should have stepped out the door then as when I decided to look at the weather I came to the realization of how cold it was and that from 7 - 9am was a predicted snow storm.  YUP right on time-- 7am and the high winds picked up even more and the snow began flying horizontally.  I WANT TO KNOW did you run in this???????  i thought about it many times just so  I looked tough but you know what I bowed out to protect myself from decreasing my immunity as it is still flu and cold season and running in this will only increase my chances at work of picking something up!!  But now to be enclosed on a TM where more germs harbor ; D.   Running out of time....if it were clearing later minus the wind  I would just run then.  Foot not healed in case you are wondering. But Andrea's advice to look at the link to "trigger points" was very informative.  There is a spot on my calf that is the trigger point to the plantar fascia. I didn't think my calves were tight, rather spongy.  But when I pushed deep on the "trigger point" I came unglued.  It is not on my right calf so  I am sure it is legit.  My right foot feels great.  My left foot is beyond reasoning.  I am getting used to (numb) to the constant pain.   Except now I have a really sore upper/inner calf!!!!  What to do??  : D.    9:15am--- 12 long painful miles on the mill.  It didn't start out so painful but my calf got tighter and tighter which pulled on my plantar fascia which made the run miserable-- 12 miles-- 4 @ 8:27 (it was hard running that slow), 4 @ 8:13, 3 @ 8:00 all at  1 % incline except the last mile of each set (2%).  Last mile I just could not take it mentally any longer and figure I was doing more harm than good so I slowed it way down to 8:27 to 8:57.  No 16 miler for me.  I am not even going to run for 10 days. How's that for taking it easy???? 

TRUE to my word (this time).  NO RUNNING or any excercise besides walking around in the hospital nursery for 12.5 hours in a boot.  Ahh pain free that way.  Calf calmed down by the end of the shift.  Slightly tender now.  But foot needs some bionic parts.  It just doesn't know how to push off!!    Oh  I also fell asleep around 7:15pm, no kidding and awoke at 1030 pm briefly and didn't waken until 5:15am.  I slept 10 hours.  I was sooooooo tired.  I have been unbelievably fatigued lately.  Even after two doses of iron I feel off.  Weak.  Tired all the time.   Plan is to sleep 8 hours plus a night until Boston.  Running with Rachelle in Wave 2.  We are going for 3:20 to 3:25.   We are going to have a blast. : D.

did the cousin switch.  two of my daughters went over my cousins house to one of her daughters and two cousins came over to my aunt's house where I am staying (my aunt and uncle are away in Florida) on the Cape.  Wonderfully beautiful beach house 100 ft from the ocean.  Watched Princess Bride with three 13 year olds.  They all slept in one queen size bed giggly until they conked out.  I woke at 730am.  Walked two miles today around the island.  Hung out in the beach house.  Had the teens all clean the house so I didn't have to do much :D.  They were awesome cleaners, sweeping, dusting and vacumming and mopping.  Drove to Franklin Massachusetts at 230pm (an hour away).  Met my Aunt (dad's sister) and she took us all to dinner.  Ate a wonderful turkey dinner complete with stuffing and squash and cranberry sauce.  Delicious.   Also ate with my three uncles and two of their wives.  It was great to see everyone after so long.  They were impressed with marathoning.  I am so at ease.  I haven't thought much about running.  I feel so calm.  I have had  a great week.  The heat just seals the deal to run easy and just have fun.  I am excited for my training run :D. 

Spin class, 6am.  Woke at 4am and could not fall back to sleep but sleep was good.  Got up and hid Easter Eggs (I worked yesterday) outside. Then hit the gym.  Spun next two girls also heading to Boston.  One big happy Utahn Family :D.  The class worked me good but I held back.  Just taking it easy.  NEUROMA is really bugging right now and my foot is just asking for more and more time off.  No pain with spin.  Just walking-- push off.  The WHOLE left foot needs a MAKEOVER.  Bunionectomy might solve my neuroma problem.  It is small but it causes my foot to push off outward and not forwar.  Which with the neuroma first and then crazy running madness in snow and no sleep and you name it--- the worst foot disease for runners ever PLANTAR FASCITIS.  Or is it PF????  It is the tendon/nerve that is attached from the metatarsals to the base of the heel.  RIGHT SMACK IN THE MIDDLE OF MY FOOT.   hmmmmm I wonder how many POUNDS of pressure I will put on it in one measly 26.2 mile run????  After walking around in a boot for two work days straight running in that is not an option.   On a side note-- trying to avoid other traumas like cold and flus.  So I am at the spin class and the instructor is coughing and hacking and coughing and hacking.  She is right in front of me.  The fans are blowing.  Oh yay.  That's all I need.   Off to Boston tomorrow morning with my hubby and kids.  Actually we are landing in Manchester New Hampshire and heading north for the night.  

could not sleep.  4 hours is all.  Then flight to denver ,flight to manchester, NH.  10 minutes sleep there and a kinked neck.  long flight and layover.   Left our house at 7:30am arrived in NH at 5:25pm (3:25pm Utah time).  We actually flew in a whole 30 minutes earlier then calculated due to wind speed!!!  IMAGINE what that wind speed could do for all of us at Boston as it usually blows that direction if it is blowing.  From Manchester we rented a car and drove north to Campton, NH (an hour away).  Got pulled ver for going 75 in a 65 mph zone (he just gave us a warning, phew!! but it got us nervous alright).  I told Troy cops are well hidden in lots of trees!!  But the funny thing is my cousin and some random Park Ranger told me everyone from Massachusetts always drives 80 on that highway.  I mean it felt abandoned.  We rarely saw another car and you can't see the towns as there are so many trees (sure miss those!!).  My cousin laughed as she has never been pulled over and we were staying on her condo.  She drives up from Massachusetts to where we stayed all the time!!  The condo was nice. We ate at The Mad River Tavern.  Still open at 8pm in a very country setting.  All of New Hampshire is so very pretty.  Even with trees bare the pine trees make up for it.  Spring is usually hitting around May but since low snow fall some flowers are budding early.  Years ago, on April 11th a friend and I jumped in the lake in Wolfeboro just after ice out.  The water has no ice at all and hasn't for several weeks now. The lake is huge- Lake Winnepausakee.  I grew up  on this lake.  Where we are headed tomorrow.

stayed in Wolfeboro, NH at the Windrifter.  Old Inn in good shape in a two bedroom suite, New England-style.  : D.  We all swam.  30 years ago my mom had a family pass for the kids to the pool there.   Amazing how things change but still look the same ???  hard to describe.  Met an old friend at my renovated high school that looked amazing-- finished in 2011.  We ran into each other and it was so fun run towards each other and hugging/catching up.  Met up with another old very goodfriend--  Kelly. We were on track and field hockey together.  She always beat me in the 800.  She has very long legs and is five inches taller.  She now has six kids and is such a wonderful woman.  It was so nice to see here again.  She was a dear friend of mine.     Showed my kids the kangamagus river and where we used to slide down rocks through the rapids and we visited my dad's store he owned for 8 years before he died in a car accident with my older sister in 1982.   It was an old country store. The town is dire need of up keep now. It is somewhat of a ghost town to me. 

great sleep.  and we're off once more to Massachusetts where my cousins live on Cape Cod.  We stopped in Portsmouth, NH then Salem, MA (witch trials, wrongly accused, then hanged for it).  Drove thru Boston in the on and off ran.  Weather cool but refreshing.  Arrived on the cape and weather very nice.  No rain at all there.  We got in about 6 pm.   Ahhhh to be by the ocean and smell the breeze!!  Cousin Jen came over with her daughter.  We had a great visit and she had our next day planned for all of us-- her daughter and her sister's daughter and my girls.  More cousins to follow later that day-- three more girls.  My three cousins each had three kids along with my three kids. The boys stayed out of it (only three of them to the 9 girls!!).  

6 miles around the island (8:00 pace).  so wonderful!!  trying out the foot that didn't think it was quite so wonderful as my mind did.  ran 0.1 mile pickups x 5 at 6:04 to 6:27 pace.   Walked four miles in Woods Hole off a beach on the ocean to an aquarium.  Hearing word that high temps (88 degrees) are expected for the marathon.  Plan is to jog this thing.  Warning sent out by email about unusually high temps from the race directors telling us all to slow down and hydrate and detailing signs of heat exhaustion.   Ate dinner with all the family/cousins.  Very fun day!!

four more miles on the island.  if you saw where i was at you would understand why.  not many runs compare to this!!  AP 8:30.  Wore a different pair of running shoes.  Still don't know which ones to run in.  Drove into Boston with my family/cousins.  Took the train in.  Expo for an hour.  Got my alignment checked.  I overpronate greatly with my uninjured foot and only slightly with my injure foot.  Align is a insert product to help this.  It was very informative but no time to break in the inserts so I didn't buy them.  They actually have you stand on a platform and it is obvious how off my feet are!!  WOW!!!  I never knew I was that bad.  Like an unrotated car tires on an old worn out car!!   That was all my thoughts about running.   Not even thinking much about running the marathon-- my plan is to "jog" it.  And with the latest warning from the Boston Marathon today (even having the option for all runners to defer their entry to next year) telling all runners to slow down and even the fittest of runners can suffer greatly from this heat wave coming.  88 degrees and 79 percent humidity.  Humidity has only been 30 percent the past two days so this could get real bad for marathoners and spectators as none of the trees even have leaves on them-- NO SHADE.  I am not backing out and have even considered running in a bikini with a sharpee written remark "  Where's the Beach?"   Even thought of a carrying a beach ball to throw out along the course.  :DDDDDDD.  Too funny.  I am not worried at all since I am not going to be serious at all.   Finally a race where I can relax and enjoy myself.  I have really just been chillin' with my family preoccupied with catching up with them-- since it has been 13 years since I last saw them!!!   We all walked the Freedom Trail in Boston seeing historical sites and eating cannolis ( a must do) at Mike's Bakery.   Totally something I wouldn't usually do before running a marathon.  To die for.  Seriously yummy and extremely filling. 

drove to Franklin Massachusetts after spending the morning until 2pm with my cousins.  It was sad to leave.   But my family was coming up to the marathon to battle the heat with me.  They had no complaints-- they were thinking how glad they are that they are not runners.  In Franklin I stayed in a Marriot Residence in suite.  My Aunt Dottie took us out to Dinner at Davenports and I ate a full on Turkey dinner-- mashed potatos, butternut squash, turkey, cranberry, stuffing.  YUM.  No dessert.  Too stuffed.  I totally forgot to hydrate.  I didn't bring any gatorade and probably only drank 32 ounces for the day tops.  That what happens when you travel, travel, travel.  But I went to bed calm, not worried at all about being able to finish, just not happy about another heat run and with the addition of the quite painful foot, everystep of the way--- torn tendon??? versus break????    Slept the most hours I have ever and will probably ever sleep before a marathon-- 7 hours.  I was so not into this.  My family came first and it felt like the right thing to do. All about the experience!!!   Oh yah, walked two miles around the island.  It was just too hard to pass up.  And the foot was not letting up.

It wouldn't be me if I didn't haven't some mishap.  Finally met up with Melanie as I walked a mile to the Athlete's village getting in there about 9:35 am!!   My husband dropped me off in Hopkinton then I took a four mile shuttle in then had to walk.  All the time talking to Melanie,then Kim then April on the cell phone.  I was sweating a lot.  The heat was ridiculous.  I only drank one glass of water before this race.  I also accidentally threw my ipod on with my bag and I was the last one from wave 1 to throw mine in my bus :D (but I started running 6 minutes after wave 2 started).    So no turning back as there was a sea of runners and upstream again would be too hard.  I decided it would be better to hear everyone and be able to freely spill water all over me.   Well, Melanie and Rachelle and I were together for about 10-15 minutes when after I used the porta potty we were still together then I leaned over to pick up some shot blocks and looked up and they were gone.  I was frantically yelling their names but to no avail.  I said a silent prayer and figured if it were meant to be I would find them.  I had a feeling I would have slowed them down because of my lack of training the past five weeks and the most ridiculous foot ever.   I pushed through the crowd.  I thought we would be waiting in corrals, but nope I was actually in the race in just a few more feet.  I was thinking "no way really?".  I hadn't even stretched or thought much about anything.  I awoke at 8am and here I was running in blazing heat.  I decided to just roll with it and was surprised to see my first mile at 7:36.  I knew I should slow it down.  The heat was only going to get worse and there were at least four neon signs telling runners to SLOW DOWN blinking over and over.  HOSES galore, and I ran through every single water sprayer (I think there were four) and every hose being sprayed by locals.  I ran from side to side.  My main goal was to see family along the way that were excited to see me.  And amazingly I saw all of them.  My Aunt Dottie (my dad's sister) was at Wellsley and she stood out like a beacon of light.  I had to catch her attention yelling her name and ran over and gave her a kiss and hug.  Then I thought Boston College was at mile 16 but it wasn't there (that was where my husband, kids and cousins were) so  I asked around.  They informed me it was still six miles away. Oh my, I thougtht.  I wanted to slow down.   My foot was ailing and my quads had been cramping since the 10k mark.  I bummed one salt tab at the 10k mark from a guy wearing a fueling belt.   I already had heat cramps.  I surely was dehydrated.   I barely drank yesterday.  Forgot to while seeing family I haven't seen in 13 to 16 years. Even at the porta potty at the beginning I didn't even pee a teaspoon when I thought I had too.  I never once felt the urge for hours later after the race.  I really was so much more into my family.   We drove over 850 miles in the week before the race going here and there and everywhere!!   I am quite saddened to not have had Rachelle to run with (but she was better off without me as on my own I had noone to complain to about my foot pain with every step).  I realized it was the way it was supposed to be for  the both of us.  Rachelle, rocked it and she needed to.   I honestly don't think I could have forced my foot and my cramped quads to pick it up.  I had very cramped quads on Saturday walking around Boston after my two runs on Friday and Saturday so this concerned me.  I must be compensating with my thighs to avoid my stupid foot.   Nothing else is sore.  Hamstrings-- not a single sore place.  Shoulders sore slightly from bracing myself through the pain.  I figure gettting through searing heat and a bad foot will pay off on a day when my body is back together.  But what if that doesn't happen.  It kind of worries me.  But I am hopeful.  Time to now get that long awaited (five weeks now) MRI to get to the bottom of this (no pun intended : D).   I ran while on the Cape twice not because it felt good (my foot) but to train my mind to run with pain since I had given myself 7 days off.  Walking was hurting.  My cousins would ask the days leading up to the race "are you are sure you are okay to walk this?"  and I was okay because Boston was not a race for me.  I didn't want to miss out on anything my cousins had planned but every step was painful.    During the race I just kept telling myself to look respectable on AT and T athlete alerts until I see my family.  When I saw my family at mile 22.5 I was in a concentrating mode (remember no music, just drenched with water, my feet were prunes) and they yelled my name several times apparently to get my attention and I ran back to them--- I just couldn't run by without full on recognizing them for standing out in this heat.  As I veered back to them and got closer they yelled "keep running".  So it was shortlived and I turned around and started the last few miles.  I slowed.  They were taking the train and I would beat them by a lot.  I just didn't care to push on my foot anylonger.  It was hard to run through all the walkers the last few miles when I too wanted to stop.  I didn't even push it in to the finish line.  My mind was done pulling my body through.  I was happy to be done!!   And even happier for Rachelle!!!  and all the others that persevered this year at Boston!!!   btw I swerved an additional 0.5 miles.  It was worth it!!!  I slapped so many hands and took so many waters from little kids it was great!! The gatorade however was so very warm!!!

quads, foot (swollen about 3/4 of a golf ball sized on the bottom of my foot), and shoulders.  Site saw in Concord, Massachusetts.  The site of the start of the Revolutionary war -- the North Bridge.  84 degrees.  I felt like we were in Hawaii!!.   So am going to miss the winding roads and homestyles and trees.  Really feel like I need to move back East.   Seriously sad to leave my cousins.  We were so close growing up and we are NOT getting any younger.  When we were together it was as if we were never apart.  I love that families can be together forever!!   It helps when we depart!!!  Flight back to SLC left at 435pm in Manchester, NH.  Didn't even swell.  Weird!! I usually do.  My heart actually didn't feel like it ever ran a marathon yesterday.   No speeding up HR not heartattack feeling.  Just a painful foot and cramped quads.    Arrived in SLC 920pm.  1120pm Eastern time.  Kids were tired.  I was trying to acclimate back to Utah time and stayed up until 11pm reading the local Massachusetts paper about RECORD HEAT FOR MARATHONERS!! :D.

Plan today-- MRI of foot.  Lounge around and unpack.  Think of a new hobby. 

Boot work out.  MRI later today. Last night went to Hope of America.  My daughter's class was on the floor-- so she did a few dances.  Definitely a must see.  Very inspiring and well done by all the fifth graders.  I was a volunteer (up and down those stairs at the Marriott Center in my boot, back not happy, foot very happy).    Got reserved seating right in front of my daughter down low.  So wonderful.   It helped me feel better.  And I don't know why I even went through PMD (post marathon depression).  I think it is because SGM is still fresh in my memory.  I knew five weeks ago my foot might not come through for me.  I did the longest taper ever and every run since the injury has been painful.   Sooooo some post Boston Marathon reflections:

I am thankful Melanie filled in for me for Rachelle.   Bending down to pick up the Gu shots at that very moment must have been meant to be.   I would not have seen my family along the course if I was focusing on going faster.   I was in constant "look out" mode two miles before Wellsley (hug to my Aunt) and at miles 16 through 18 thinking that was where my family was.  Then again at mile 21-22.5 when I saw them.  Few....once I got there I knew I could breath easier.  I was very worried about missing them.  Family is way more important than a marathon!! :D. 

I was so in vacation mode and it was so nice to feel that way for a whole week.  Eating whatever I wanted.  The only problem with driving 850 miles in a week was lack of noticing my hydration level.  When I run SG I am keenly aware of this.  But I don't think I was dehydrated in the race. I stopped at every water station and grabbed some from locals as well.  The water stations were almost every mile.  The BM added additional stations due to the heat.   Even though I never felt like I needed to pee in the race I didn't feel unusual thirst.

Third Boston is LOUD.  I didn't have my music and still there was constant noise.  It is nice to have this support truly but by mile 25 I wanted peace and quiet.  The sun compounded the noise.  But Seriously the finish line moment was surreal.  I am running down the 0.3 miles stretch to the finish thinking about how all the elites came through this way and here I was coming too!!  It was an amazing feeling.   :D.

The marathon felt like a jog in a sea of other athletes fighting the heat.   My heart was never pounding like it did at SG.  It was nice and slow.  I didn't feel out of breath.  My quads gave in way too early.  Which I guess could have been from too much time off and the heat all at once. 

I am also not going to EVER take a xanax (1/2 tab works well for me, I just barely got the prescription two weeks ago because I couldn't sleep) the night before the race.  Sleeping 7 hours straight  (and I felt like I could have gone back to bed after waking and eating the buffet breakfast at 830am) and arriving pretty much as the race was about to start is way too relaxed for me!!!  I felt like I dreamed the whole thing.  I slept well the most important night (Sat) so there was no need to overdo it.   I do better lying up thinking about a race then sleeping through one :D.  

Lastly-- I know what I am capable of.  Things happen at the worst times all the time.  I am not going to dwell much longer on the whys and what ifs.    When my foot is healed I will be back!!!   I am not going to lie-- the pain was intense.  But my photos for the marathon don't show it--- I am proud of myself.  I smiled for the camera through the pain.  This will only make me stronger when someday, maybe when I am fifty,  I run a sub three hour marathon pain free!!

I forgot to mention on my list of Boston Marathon reflections yesterday:  LET GO OF THE GARMIN.  As I left the door of my hotel room Monday morning at 9am...I had my regular watch in one hand and my garmin in the other.  I decidided I wanted "Boston" on record when I downloaded my garmin but I knew that I would not be happy with all the swerving adding distance to my garmin before markers(half mile by the finish : D) IT messes with my head.  Hitting my stop watch is better than watching a garmin's AP get slower and slower messing with your head and the fact that it would hit mile splits way ahead of time.  But I was not racing so I don't know why it mattered anyway.  SGM still in my brain--- too fresh of a memory/competition. 

No result on MRI yet.....waiting for the Dr.'s office to call today as they said they would.  Let you all know soon.

VERDICT--  VERY INFLAMED PLANTAR FASCIA.   On oral steroids-- taper.  Day one.  Worked all day without boot because I was wishful thinking that the plantar fascia would be aggressively "attacked " by the powerful antiinflammatory from adrenal suppression.  Only notice a slight decrease in pain but it hasn't even been 14 hours yet!!   Crossing fingers.  Actually I did notice I am able to actually massage the fascia with out pain as much pain :D.   My foot feels like it is screwed on incorrectly.  Odd feeling when I walk.  Going to start with cycling and swimming on Monday.  Pool running if the equipment is available at the pool.  I don't have any equipment and I have looked up several of the stores for "aquajogging" equipment.   The stores it suggests have it said they didn't.  Glad I called rather than driving there first!!   

Day 2 + on oral steroids (antiinflammatory).  4 days to go on taper.  Starting to actually notice it working.  Even attempted a half mile run-- no pain in foot but a sudden surge of back and thigh pain that almost put me to the ground.  Hard to describe.  I would not be able to run through that.  It was intense and actually quite scary.  It felt like my knees to my back were buckling underneath me.  My goal was to run 3.25 laps (1/2 miles) before spin.  I almost was unsure I could do the spin class it was that scary.  But I just took it really easy.  Nothing strenuous although the instructor had us do hills the entire class.  This was my first work out since BM but this reaction was not due to that.  I think it has to do with the steroids inhibiting my adrenal glands and I am super sensitive to medications of that sort.  I have had Cushing's Syndrome twice in my life from steroids.  At least this is only for 6 days total.  The last time I had Cushing's syndrome, I was taking large doses of prednisone for inadvertently on my very first 16 miler EVER (in the summer before my first SGM in 1995) wiping myself with a poison ivy leaf after peeing in the woods.  I had the worst reaction everywhere on my lower body and hands and arms.  It lasted over two months!!!  Most embarassing moment ever in my life as I forgot I had even wiped myself with the leaves of three (let them be) and did not know why I had welts all over my hands legs and other areas of major swelling.  Hence my training for SGM was quite interesting back then. I ran only 3-4 times a week but  I still qualified for Boston which was my goal (3:36:34 -- no chip back then, it took me 1:42 to get to the starting line, per my journal).  I then ran the 100th Boston with (go figure) an injured right foot (now it's my left).  I had a bunionectomy two weeks later.  Isn't this all ironic???????   Hey at least I was 13 minutes faster :D.    It snowed two days before the marathon so the weather was windy and cool on race day.   Ahhh.... the memories!!! 

8, per course tool, went garmin less,  mountain biking miles in 36:58.  (4:37).  Road through and around the hospital traffic.  Rolling short hills.     Temp definitely in the 90s somewhere but loved the wind--- very windy and I had a nice headwind at times.      Also tried out my foot for one measly mile 8:43.  Foot is going to take a lot of convincing to be pain free.  Not sure why it just is staunch on keeping PF in the works.   The steroid has helped but I only have two days left and I am tapering.  I am sure I will just not run for a few more weeks.    A half mile here and there to remind myself of how to run :D.   I am returning to the pool soon.  I haven't swam a mile since first joining this blog in 2008 August.  I swam my first mile in a long time back then in 36 minutes and got it to 32 minutes in just two weeks.  It will be interesting to see where I am at since aerobically I am more efficient going off of race times.  I love to swim so the only reason I haven't kept up with it is--- bacteria and viruses.  Chlorine does not kill them.  Oh and water in my ears.  Got ear plugs but  they haven't worked well for me.  I will give them another shot.  I have done a few laps here in there in the summers but nothing like I was back then not even a 1/4 mile.