Believe to Achieve

Easy 4 before three 30 min classes.  Pump train insane and high.   Ooo la la.  Tired 

10 miles:
4 mile warm up. 35:19
3percent incline x1 mile. 7mph 
4 percent x 1mile 1/2 at 7 mph. Half at 6.8 mph 
5 percent x 1mile. 6.8 mph 
4 percent x 1 mile. 6.8 mph 
3 percent x 1 mile. 7 mph 
1 mile faster tempo. 8 mph. 

Stopped after warm up.  Then at 1.5 miles of hills.  Then at 2.5 miles of hills. Then at every half mile til 9 miles. For one min or less.  Then longer before last mile.  Walker 1/4 mile at 3-4 mph and 2 percent incline. Actually last mile of hills ran a quarter then took a minute and did a quarter etc to a mile. Going up 0.1 mph every quarter. A little faster last quarter 

2 warm up. ER BR trip.  1.5 at 7:30 pace ER BR break.  2.9 ER BR break.  0.1 done. The three done in 21:42.  

8x 800s.  4 mile warm up in 34:35.  Then 9.0/9.1/9.2/9.3/9.4/9.5 then 9.2/.3.4.5.6 every tenth (6:26 pace) Last  one at avg 6:30   Started at 9.1 mph  increased every 0.15 miles. 

2 mile warm up in 16:22.  20 min at 8.7 mph. 6:53 avg.  then a little jogging. Then 10 min on ten min off.  Last five I rested for first 30 seconds of offs.  9/9.1/9.2/9.3/9.4/9.5/9.2/9.3/9.4/9.5-9.8. 

About 8:40-8:45 avg  cold. Tight legs.  With or behind summer Kim and carlee.  Summer ran a couple miles with me in the middle. 

1 mile warm up.   6 x 7 min at 7:03 for four and then 6:58 x 2.  One minute rest in between as well as 6.7 mph jog for two min before starting next one.  No longer.  Felt strong.  

2 miles before pump.  2 miles after pump.  easy pace.

19:42 at 7:13 pace.  5 min jog 8:57 pace.  8 x 30 secs hill sprints. 7 percent incline.   17 min at 7:13 pace. 

Easy to miles. Increased by 0.1 mph every mile starting at 6.7 mph   

2 warmup 6.7-7 mph. Increased each half mile.  3 x 2 miles.  4 min rest in between. 7:03 all six miles. A little faster last 0.4-0.5 miles. 

TM easy miles starting at 6.7 mph increasing each mile by 01 mph to four miles.  A little quicker at end. Weight upper body and some abs. 

2 warm up in 17:30.  started at 6.7 mph.  Then 1 percent, 2 percent, 3 percent incline for three miles.  Started at 7 mph then about 3/4 mile in I increased it to 7.1 mph til the last 0.3 miles where I gradually increased it to 7.4 mph til I got to three miles in 25:22.  8:27 pace.  Then -1, -2, -3 percent for three miles after a four to five minute br break and water and stretch.  Started at 8.7 mph then back to 8.6 for a bit then up to 8.7, 8.8 for a mile each then increased pace last 0.3 miles til 3 miles up to 9 mph.  3 miles in 20:37.   6:52 avg.  Lots of sweat a dripping.

2 easy warm up starting at 6.5 mph increasing pace every 1/4 mile til 2 miles (increasing by 0.1 mph) and faster at end.  17:30 for warm up.

6 x 1200.  2 min 15 second standing rest in between.

8.7 mph, 8,.8 mph, 8.9 mph, 9.0 mph, 9.1 mph no problem  then 0.38 at 9-9.2 mph.  Then one min rest then 9.3-9.9 mph for last 0.38 miles

Easy outdoor run 8:25 pace   Five mile route but around new subdivision 

Warm up 1 mile.   8 x 4 min at 8.8/8.9/8.7/8.8/8.9  one min jog in between first five then  two minutes after fifth for water break....8.7/8.8  off for two minutes. Then last one at 1.5 min at 8.7, 1.5 min at 8.8, 30 seconds at 8.9, 30 seconds at 9-9.5 mph.   4.69 of sw.   0.42 cooldown.  Walked 0.7 miles 3 percent incline 3-4 mph. 

4 easy.  Home treadmill.  Then weights. And ab challenge at home. 

6 easy.  Off each mile for a minute.  Except ran last two in a row. Pyramid style.   Fastest 7.6 mph. 

Start 6.5 mph. 1/2/3 min increase by 0.1 mph every time increment. To 6 miles. 47 min   7:50 avg.  then last mile after talking with Kim at high class. 7:30. 

1.5 miles warm up with Kim.  Then 10 k sw.  8/8.1/8.2/8.3/8.4/8.5 mph.  A little faster for last 0.2 of 10 k.  To 9.1 mph.  I think.  44:59 10 k.   Then. Off.  Then 3 x 800. At 8.3/8.4/8.5 all with a faster finish.  Sub 7 total pace for the three. Walked for 3 min at 3 incline. 

4 easy at home before leaving to Bryce with Jen  hiked rim of Bryce  canyon in the snow. 

Drove to zions.  Nearly crashed car on backwater into Zion.  Hiked canyon overlook  ate at cafe soleil. Awesome wrap!  Super foods only in it.  Hiked to scouts landing in the snow. 

Sundance skiiing 

Brighton skiing. Beautiful but cold. Sunny. I was warm til last three runs my tips of fingers cold.  Bday 50 years old.  Troy surprised me. It was awesome ! Chocolate fountain. 

Worked first half.   Afternoon with Jen.  Game amber ! Win.  Then kneaders with me amber and Troy.  Flight at midnight moved to 1245 am then 2 am 

2 mile warmup tm at vasa by Kim.  3 x 10 min at lactate threshold. Did all three at 6:53 with last min at 6:48 except third I went to 6:48 at 3.5 min.  Stayed there till last min and got to 9.2 mph. 1 mile 8:03. 

5 easy tm at home.  Weights after.   44:13.  

3 plus warm up next to Jane.  Then 35 min -3 percent at 8.8 for 10 /8.9 for ten/9.0 for fifteen minutes. A lot faster last minute.   5.2 miles in 35 minutes.  1/4 cool down.  

Page Arizona from hotel through church lane to another hotel and back.  Back was way uphill after the nice down 

4 mile warm up at hotel exercise room.  So small.   Then 2 x 20 min at lactate threshold. 7:35 pace then 7:30 for last five minutes of first one. Then 7:35/7:30/7:24 for 5/10/5 minutes.  A little faster last two minutes or so. Cool down 0.6 miles to 10 miles. 

2.75 mile warmup.  6.5 mph for 5 min.  Increase by 0.2 mph every 5 min to 24 min to equal 2.75 miles.   8.1to 8.2 mph for 2/4/6/8/8/6/4/2 min with one min jog at 6.7 mph in between.  Did not stop.   Cutie orange before. Ice Water at tm.  Felt good.  Did first two min slower at 7:30 (8mph)   Too easy.   6.32 miles in 47:59. 7:35 avg. includes the jogging minutes in average.  

2.5 mile warm up.  5.23 miles downhill 3 percent grade on vasa tm. 35 min exactly. 6:41 avg.  Started at 6:44 for 15.  6:41 for 10, 6:35 for five then back to 6:41 til 33 min then increased pace to finish up to 9 mph.  1/4 mile cool down to 8 miles. 

10 outside 8:15 avg.  1 tm. so cold 15 degrees outside. did 10k (6.52 miles) loop from vasa.  water break in vasa, temporary thaw the 2.94 loop.    Ran on tm with all my gear from outside, stiff as a board.  pelvis achy so only did 1.  avg 8:47.  started at 8:58 pace.

2 warmup 17:40.  Started at 6.5 mph.  8x 8 min at LT.  6:53 first two.  6:48 next four.  6:44 x 1.   Then last one. 6:53 x1 min. Then 6:48 x1   6:44 x -  6:39 x 1  6:35 x 1 min  fast finish   Cooldown 0.48 miles    To be even at 9 miles   Forgot I did one before I zeroed TM   So ran 0.57 miles in that one    Two min jog in between each one except  first when Kim gave me music   Mine died   Jogged 6.7-6.9   Mostly 6.9   

kim drove me to mouth of canyon.  ran up 2.53 miles with stopwatch (timp caves monument trail head, under construction).   Pace about 9:05 avg up.  Did two fast down 6:51, 6:39.   Ran out of canyon up the hill. Then down. Then another quick mile about 7:00 even from fire department to past church by manila pond.  again no garmin just course tooled it.  ran home from there through new neighborhood.  1:16:30.   9.51 miles per course tool.  So 8:02 avg.  

With Jane from lone peak park. Out and back on canal trail going east. Stop watch.  Course tooled after run.  8:15 avg.  8:35 avg at 2.87 miles.  

7 percent incline very easy pace. 15 min.  all i had time for then had a class to go to NRP.  Then massive fatigue attack.

12.82 miles.  Smiths marketplace (the bank) to the canal to meet the girls.  Then run up suncrest.  Didn't stop til top (well briefly to talk Melanie into running to the top instead of mile five where she did stop.  Snow, wind, more snow.  light to heavier at times.  Pelvis hurting on way down.  so just finished up by passing ridge line junior then turning at stop sign and doing the dip back towards highway and back to my car.  No garmin.  Stop watch.  Course tooled.  58:49 for the 6.02 miles to top. 

Shorts and 25 degrees and two feet of snow and more all the way up af canyon. Started at a mile before fork ran up. 26:18 to top three miles.  Stayed with Kim and Jane.  For once. Ran down at a fast but not race pace. Maybe a coupe miles were at the end.  Stop watch. 1:16:33.  So 7:22 avg.   6:49  avg for way down with 7.36 miles. .  7:20 avg for first three 6:28 for last 4.36 miles.   

2 plus warmup. 6.5-7.1 with a little faster last minute to 18 min.  Then stretched. Then 15 x 2 min at 10 k pace. With 2 min. Jog in between (6.7mph).  Ran first five at 9 mph (6:39 ) and last 10 at 6:35 a little faster last 30 seconds of last one.  Pelvis a little achy. So this lace felt good for two minutes. And perfect with the recovery. Didn’t stop until after 14 Th one when Kim arrived.   Got off tm briefly to fill water.  Ran last one and I cooled down to 10 miles.  

2 miles before pump then I work next four days.  Daylight saving sat night lose an hour. No running . 

3 mile warm up starting at 6.5 mph.  25:46.  4 x 10 min at LT.  Ran my at half marathon pace til I got to 1.5 miles. Standing rest 2 min in between.  10:29/10:19/10:19/10:16. Started at 8.7. Last min 8.8 of first one. 8.8 last two min of second one.  8.8 last three min of third.  And 8.8 last four plus min for last one.   And a little faster. Treadmill had issue with distance when faster. 41:14 for six miles.  Not bad in my old age. Ha ha 

Warmup up two miles at vasa.  Then stretch.  Then at 645 am on vasa clock started 45 min continuous running for 45 min at race pace.   Started at 6:53 x 15 min. 6:48 x 15 min. And 6:44 x 15 min last two minutes sped up a bit gradually.  6.61 miles in 45 min flat. 3 percent decline. Felt strong.  

Strip Vegas boulevard from hotel on Tropicana up and down stairs to sands ave and criss street return other side.  51 min    Not sure on exact mileage.  But with stairs o am just putting it at 5.  

Hotel south on Vegas boulevard to grandview hotel lobby.  Got a drink. And ran back. Chilly at 50.  Shorts T-shirt.  But not freezing.   Stop watch. Google walked distance.  14 plus around hotel.  About 8:38 avg. 

2 mile warm up.  30 min x 1 at ss (7:13)-4.15 miles. 2 min stand rest. 20 min at SS 2.77 miles.  Same pace. That’s  6.92 miles in 50 min.   28 seconds at 10 mph for .08 miles to get exactly 9 miles. 

2 warm up in 17 min.  6.68 miles in 45 min -3 percent decline tm. 6:44 Avg. 15 min x 6:48. 15 x 6:44.  15x 6:39.  A little faster over last 90 seconds 

One mile up from dell to pine hollow. 10:36.  Almost two back to fork.  6:45 x 2.   2.28 to tibble  fork reservoir. 8:56 avg.  7 plus down to car.  7:00 avg.  

run up suncrest with kim at 9 am from mountain star credit union at the base.  met jane, summer, jen and angie on their way down a half mile from stop sign at top.  no music. stop watch.  kim with me until 1.5 miles.  then she put in her music and off she went.  weather perfect.  not too hot not too cold.  barely any wind.  wore shorts and compression socks.  removed gloves after a mile.  ran under 7s on way down for three of the miles.  a little slower after water stop before breaking off from everyone but kim.  kim and i added 3/4 of a mile on at botttom.  she got ten.  i got a little under cause i turned around when kim met them a little further up (0.06 further).  based off stop watch and course tool for distance of 9.88 miles 8:19 average overall.

3 miles. Felt sick all week.  Ran 3 easy around neighborhood before drive to Disneyland.  

2 warm up.  3 x 20 min at steady state. 7:13 avg 2.77 miles first set.  2.79 second.  7:10 avg. 2.82 third. 7:05 avg.  hotel at Disneyland. Felt good.  

Drove home from Barstow hotel after driving there from magic mountain.  Listened to conference    Had Troy and girls drop me off at Provo city center temple and I ran home first going to wills canyon stop and up on to canal path. 14.75 miles.  8:38 avg    Stop watch.  Did 10 x 2 min at LT with two min easy.  One min half marathon and said forget this. I need to get home in one good piece.   Stopped at wills pit stop and 1100 north.  And a couple brief moments to catch my breath during speed.  Basically first mile I was wondering if I could make it with tired fluid filled vacation legs and stagnant in car 7 hours legs.  Weather perfect.  A little chilly at end and a breeze as sun went down but before that perfect.  

Really hard to get going. 1145 am.  Finally got the speed work started and at 2.85 emergency BR break. So can’t back. Finished first set.  Felt weak so tried second but just felt awful.  Weak and no adrenaline.   6:52 avg 

22 min warm up at 6.5 mph.   8.4/8.3 alternated each song for 30 min at ss     Then. 8.6 x 5 min.  8.5 x 4.   8.6 x 4 min 8.5 x 2 min.  8.6-8.9 for one min. 7:11 avg. then five min rest.   Standing. Then 8.6 x 5 min.  8.5 x 4 min 8.6 x 4. Then 8.5 x 2 min.  7 avg. then last 7.5 min after 3 min rest at 6:48 pace.  Walked to cool down 

one mile up suncrest starting at one mile from top.  four down and turning at junior high and going into eternal fountain then down alpine highway to Art dye/beehive park. ran with jane summer angie and jenny for first five.  Then just angie and jenny last 8 plus.  7:57 avg.  sick this am.  fighting the bad cold everyone is getting.  1:45:19 for 13.26 miles.

2 easy warmup.  Well gradual increase every 1/4 mile to two. 3 miles at 6:53.  2 percent decline.  Tired and pelvis hurting.  Worked last three days in a row. The 8 c 2 min at 6:35 for four.  6:41 for three. And 6:20 for one.  Two min rest in between.  This is Tuesday workout

8;55 avg.  7 mile loop up to canal and down by silos.  Oops this is Wednesday workout. Did not workout Monday.   Worked. 

Two easy.   Two hard.  Canal trail out and back.   

Left leg hurting. Lower back left side as well. Burning tingling. Sciatica nerve pinch. Ran two at 530 pm at vasa. Then two -2 percent 6:58 pace when leg hurt more so had to stop did some weights and abs. Light weights 

one walking mile 3 percent incline 4 mph.  Then very slow jog for 3 miles. Finished at 6.3 mph for one min. Everything else lead up to that.  3 percent incline. Leg is bad.  Back is bad.

needling, symphisis put in place.  needling didnt seem to help at all.  back still bad, leg still bad and its thursday as I write this.

2.9 easy the 5/4/3//2/1.  but with a bum leg.  pace about 7:15 or faster at times.  

2 easy pace home tm miles. Pace easy. Leg not so 

320 wake up.  Bus from mcc hotel. To start.  430 am.  Knew it would be painful.  And it was.   At mile 8 quite bad zapping sciatic pain that made me yell out like I was on fire periodically.   Had ru just keep at a pace where my leg could not turn over quickly and aggravating it more. Which was 8:02  didn’t look at watch afyer the point of ridiculousness. So didn’t know pace except mike 11 being 8:21. Avg pace 7:41.  Course long but I ran poor tangents.  I didn’t notice the heat. May others talked a lot of it.  I am sure marathon was brutal at end as high of day was 100.  First 50/54 year old.  That was a shocker.  Next runner 50/54 was 30 seconds behind. I was behind her until mike 12 in virtual running.  I was 5 min behind clock.  The pace ws si easy. Never out of breath. I had so much speed left in me from my training.  The leg was not runnable. Quite sure 1 percent of population would be as insane as me  99 percent would never have got dressed in the am to run.  It is pretty bad back and sciatica and hamstring pull from it all   

first work out since mc half.  leg and back still bad and working a lot.  Spin was easier on hamstring and back.  first spin class in a long time.

mowed lawn after a mile run that hurt.  figured better get lawn done.  troy had acl surgery last week so can't do yard work.  girls both have soccer games.  i like mowing but my back does not.

two miles so easy pace.  pelvis and symphisis achy!! burning.  so just a jog.  then 5-6 percent incline at 5-6.5 mph pace for one mile then 800 x 2 with stop rest at 7:30 pace.  Ended with another uphill mile as before.  Just could feel a pull in 800 in hamstring.  so i ran guarded.  and uphill felt pelvis last 1/2 mile.  made it five miles.  chiro appt after.  worked last wednesday.  not as much this time.  think running aggravated  the whole left back thing.

Trail run.  Part of Timp half.  Kim was running full.  Hurt so bad coming down   Walker a lot. 

Can’t remember what I ran. I just met Kim at gym.  And ran a little. 

Two up fork to tibble fork.  Then to mouth.   20:39 up.  2.31 miles. 76:26 total. 

2 warm up.   4 at 8 pace.  

fork to tibble fork to fork to 0.75 miles down further and back up to Janes car.  Drove her car to Kim’s.  I did six.  They did 13.  I am running half in am as pacer.

Utah valley half.  Pacer 1:50.  Pelvis still bad but back better.  Burned entire run but just focused on others and cheered a few to a pr.   1:49:03 chip. 1:49:36 clock time. 13.22 miles.   Ran 1/2 mile warm up.  

2 warm up.  One at 7:19.  3/4 at 7:08. 1/2 at 6:58    1/3 at 6:48. 1/4 at 6:39.   Increased last bit of each to faster by 0.1 or more .   1/4 mile after first three.  Cooldown.  

3 loop miles around house to Manila long way up 1300 west  to discovery and down 1100.   27 min a little less.   9:06/9:09/8:44.  A little longer than three.  

Trail run with Jane summer Jen Marissa and Angie.  Nice run. Good work out. Great trail.  Hog trail? Alpine 

1:02. 7 plus mile loop up to top of 1100 and over via trail. 

1 mile to Jenny when she picked me up. Then 1.6 on tm. Warm up. 3 miles in 22:25. 7:30 for pace. Steady state.   Then 8 x 2 min at lactate threshold 6:53 pace. 90 seconds standing rest in between. Except first one 120 seconds rest. 0.15 mile cool down to get 8 miles. 

Worked.  Woke with intense pain lower right back and hip that lasted all day and Tuesday.   Eased up by late Tuesday evening.   Tuesday. Was bad.  Could barely move.  Then headache started Wednesday.    Concentration wa poor Tuesday. Not as bad Wednesday. But a lot of anxiety about the pain.  

70-80 percent of pain in leg gone.  But generalized achiness in joints.  Think the push-up routine I started settled in those areas along with taking supplements o believe cause me pain and anxiety.  Lots of different herbs in them.  This is second time trying them. And similar the first time.  I felt I could try a run so ran fro. Art dye park up to past lone peak hs three miles and back three.   First mile tough physically.  And mentally worried.  Lol. 9:41 (sign uphill) 8:47/8:40/819/8:38 another hill but purposefully slowing cause achy in pelvis. Last mile down to art dye.   Pretty achy.  Head and joints. 8:17.  This is yesterday’s workout.  Worked today.   Last night also rode my bike with Amber  21 miles to Kneaders and back in Provo via canal trail.  

7 miles. Draper.   From 114 Th to 1300 east to 132 south to 700 east to 114th.  830 am.   1300 east hill a good one.  Hot.  8:42avg. 

warm up two miles.  16 x 1 min at 7:03.  1 min at 10:00.  Then 8 x 30 seconds at 6:39 and 30 seconds at 9:13.  One mile cool down.  

Reverse 7 miler     8:58 pace.    Pain last two miles pelvis.    1:02:45

23 mile bike ride to Utah lake with amber. Then ti Kneaders in univ ave 

4 miles up to mile 8.5 of af half.  Ran course ahead of 1:35 pacer. Came in at 1:34:08.   Cool down 1.6 with dr Mumford real slow 

Late start. 3 Pm.  Amber being difficult this am.  About soccer practice.  2 mile warm up. 10 x 1 min on off.   On at 6:18 pace.  Off rest.  

5 loop. Easy. 

Art dye trail out and back. 8:47 avg. pelvis hurting last two miles 

9:01 pace down hill.  Hurting too much past 2 miles 

Four miles in 34:31 gradual increase of pace. Two min at 7:30. Two min at 9:13 x 4.   Then walked by Kim Jane and summer      Did a other min at 7:30.  Then 2:39 at 7:30. X 2.  Five min walk /jog in between      Back and pelvis bad off 

FREEDOM 10 K.  47:04. First in age.   Fell yesterday at 11 am. Rolled both ankles. Fell into right shoulder and hand. 

1:02:18 my 7 miler.  celebrex kicking in but pelvis fatigue at mile 5.  sore from fall in right hip and thigh.  arm improving. but tight.

3.5 warmup.  31:07.   30 min fit test.  Started at 7:30. Increased by 0.- every 7.5 min. So 7:30/7:24/7:18/7:13  to 28 min. Increased pace over two min. Ended at 6:30 pace.  4.08 miles.  (7:21 avg pace )1/2 mile jog to cool down. 

Art dye and back. From vasa.  Easy

Up down Af canyon. 

12 plus easy. . Up down Provo canyon. 1:39:18 

15 min zone 1.  6 x 2.5 min at 6:48 pace.  5 min at zone 1.  

Mutual dell to tibble fork and back.  11:34 am.  Hot. No stops way there   No water.  No stop fork back to mutual dell bathroom. 1:04:52.   9.33 pace 

15 min warm up 1.5 miles.  2.5 min at 6:48 x 2. 6.44x2. 6:40 x2. Five min in between at 6-6.4 mph   Cool down one mile 

AF canyon with Kim and Jane at 530 am 4 up. 2.5 down. Walked a lot down.  Pelvis issues.  

3 easy warm up. 3 x 5 min at 7:13 pace. With 3 min at 6.5 mph. To 8 miles On cool down. 

2 mile warm up. Easy. 17:44.   30 min time trial with one min res at 15 min mark   15 min at 8.5 mph.  Last 15 min slower. 8.3 mph. Then 8.2 them back to 8.3-4-5-6-7    4.2 miles in 30 min.  7:08 pace 

Loop jog.   Then with amber 30 min.  She was tired and moody so ran behind me.   Came I 2:23 after me. Easy jog   9:31 pace.   First five min 9:05.  Slowed with Amber 

My 7 miler. No stops to top.  9:10 first mile.  61:45.   

Back hurting.  Lower.   Ran with Kim and Jane at vasa. Warmup 3.75 miles. Zones.  Then 4x5 min at 6:48 pace.  Last one started slower. At 7:03. Increased every minute to 6:48 at end. A little faster for last 30 seconds. 3 miles speed. Zones for cooldown.  2 min recovery jog in between and one min standing rest before that.  

9 miles first 5 on vasa tm.  Five min zone 1.  40 min zone 2.  4 outside miles with. Jane and Kim. To art dye and back to gym.   Zone 1-2    Shot in symphysis pubis bone !!! Kenalog. Pressure intense.  Done under ultrasound. Could feel all the way to both piriformis areas.  Miraculous “cure”. As ran pain free from here til sept 7 so far.  

pine hollow trail running with kim, jane and Oakley (jane's dog).

5.26 miles to lone peak hs.  met jane, kim, summer.  ran 4 mile loop with them.  then two laps around track.  then 6 x 400 with 400 jog.  1:45, 1:39, 1:33, 1:32, 1:38, 1:35.  so out of shape.  meant to go easy first two then tried harder.  jog was 8:20-8:36 pace.  ran a little like 0.25 after done.

6.5.  11 min. Zune 1 and 2.  4 x 6 min. At zone 3.  7:08 pace.  Two minutes at zone 1 in between.  10 min cool down.   440 am.   Before work 

5 min zone 1.    55 min zone 2.   5 min zone one.  8:47 avg. 

Out and back to lone peak park via af high.  45 min then Turn around. All zone 2. 8:36 avg 

5 min zone 1.  9:22 mostly.  5 min zone two 9 mostly.   10 x 1.5 min at 6:18.  Zone 5. A little slower.  2.5 min at 6.3 mph.      5 min cool down. Zone 1.   First five ( 40 min ) ran 2.53.  Same woth second.  Took water break. Dripping sweat.   

60 min zone 1

5 mile run to vasa.  1/2 mile jog on tm.  1-2 zone.   2X20 min with five min in between 7.9 first ten min 8 mph last ten.  6.5 mph in between.  Then 8.0 mph for most of run. A little at at 8.1 mph. Maybe four or five minutes. Called in to work mid way through second one.  Summer drove me to work. 

4 mile warm up.  (Zone 1 first five min rest zone 2) then 4 x 7 min at zone 3 (did faster as mine is 7:08-7:40). Ran mine to a mile rather than 7 min exactly.  7:08 min (my zone 3 fastest pace ) then 7:04 min.  7:01 min. 6:57 min    So Pace is mile time.  1 min 50 seconds in between standing rest. One mile cool down.  8:57.  (5 min zone two, four min zone 2) 

90 min in zone 2. 8:22 avg pace for 10.75 miles.  Jogged rest of way home to make 11 miles 

36 min run. 1 min at 6:11. Two min at 10 pace.  3 min at 6:40. Two at 10.  5 min at 7:08. Two at 10    3 at 6:40.  2 at ten.   1 min at 6:11. Five at zone 1.  Warmup was 5 at zone 1.  Five min zone 2.  510 am before work. 

40 min easy zone 1 

3 mile warmup at vasa.  Nice and easy from 6.5 to faster by end.  Then  3 x 800 m  at 6:40 pace with 400 m in between at 9:22 pace (6.4 mph zone 1 fastest of ) and 3 x 800 at 6:35 pace.  First stop was after the six 800s. About two min.  Warmed up again for 1/4 mile and ran a 1200 at 631 avg.  increased pace from 9.0. Felt good despite being very grieved in spirit.   Troys mom passed away at our home Tuesday at 809 pm. I felt it coming all day. She had been battling cancer and had moved into our home sat aug 10.  

2 miles to gym.  Water bathroom.  Right into 4 x 20 min at 6:48 pace (Did 20.5 min to get to 3 miles for each)  -3 percent tm.  Whole friends did mt Nebo.   6 to 6.5 min in between at 6.5 mph. (9:13 pace) at zero percent.  Got off for two extra min after second one.  One min extra rest after first.  2.5 extra min after third one.  Ran home. Easy.  Two Gus no caffeine. Felt weak on jog home. Not sore at all or in pain entire run. So thankful for the steroid shot in my pubis bone three weeks ago! 

Easy pace. Five min zone 1.  50 min zone 2.  5 min zone 1. 

My mother in law Sheri Russell is not doing well. She passed away in our home.  My kids and husband sang hymns to her as she passed from this life to the peace of paradise. 

Just guessing on mileage. Forced myself out there after a lot of so. I guess since the passing of my mother in law.   We will miss her more than we can say. It was an out of body experience of a run for me. Lots of intense emotion. 

See entry a week ago.  Accidentally posted to last Thursday. 

8 miles at 936 am. Very hot.   Avg pace decent.  8:09 

Up and back on provo river trail from wills pit stop.  No watch.  No fuel.  Just quick water stops. Weather so much better than yesterday’s hear.  Nice breeze and cool temp til finish on univ ave Bach to wills. 8:15 average (a guess from running ahead of the 845 group ) 

5 min zone 1.  10 min zone 2. Cont zone 2 til 3 miles.   4x10 min at zone 3. 7:08 is my fast end but instead I ran at 7:03 for first 10 min. 6:58 for 2nd set.  Then 3:20 min increments for third set starting at 7:03 then 6:58. Then 6:53. Helps to go by faster dividing it in thirds and increasing pace. Did same for last 10 min.  Stoped briefly at 1:18 into it to mentally recover from the pant smell nausea.  (redid wood floors at vasa) 5 min zone 1. Fast end. 9:15. 

canal trail by deerfield elem   out and back to lone peak canal trail potty then to 1100 north potty and back to car.  missed kim and jane somehow.  misunderstanding on where I would be and they ran behind lone peak hs.  8:39 avg.

3 mile warm up. 25:42.   90 seconds at 6:10 pace.  5 min at 6:39 pace.  10 min at 7:08 pace. 2 min at zone 1 in between each 9:22 pace.  5 min at 6:35 pace. 90 secs at 6:07 pace. Five min cool down 

out and back to murdock canal via silo road, west to lone peak hs road til 31 min and turned around. 59:57 time for 6.46 miles course tooled.  rained, more of a sprinkling some times a little heavier.  

2 mile jog to vasa. 18:19.  9:19/9:00. Warmup up also on tm 1.5 Miles. Easy.  3 x 30 min at 6:51 avg   first one.  (6:53 x 15 min 6:48 x 13 min. 6:44 x 2 min)avg 6:52.  7 min jog to .75 miles.  A little less time.  Second set 6:48 x 25 min. 6:44 x 5 min).  Avg 6:48.  Last set 6:48 x 22:30 minutes with 6:44 x 7.5 min.  Avg 6:47.   Avg 6:49 for all together.  6 min jog between 2nd and third set. To get 0.65 miles. Took of 0.1 bc I ran 13.19 miles of speed.  Two mile jog home.  8:45/8:31.  Felt like I was walking. Two Gus throughout run. Yard sale of my mother in laws things.  We sorted and cleaned things for four hours the day before. Went from 9-1.  Then remainder to DI and the sorted out stuff to dump.  It was what Troys mom wanted.  So I am sure she is glad we got it fine.  Girls helping. 

5 min zone 1,  2.5 miles zone 2.  4 x 11 min zone 3 but really a little fast for zone 3 so more like zone 4 but I am testing pace for me for saturday.  easy runs rest of week except thursday some short speed work.  First on 7:05 avg. for 1.55 miles.   2) 6:56 pace for 1.58 miles.  3) 6:52 pace for 1:60 miles  4) 6:56 pace for 1.58 miles.  first one at 8.5 mph last minute at 8.6.  second one at 8.6 mph last minute at 8.7.  Third one at 8.7 mph last minute at 8.8 mph.  Forth one at 8.5 x 4 min.  8.6 x 2min.  8.7 x 2 min.  8.8 x 2 min.9 pm x 1 min.   cooldown to 10 miles , 0.69 miles.  Standing rest in between sets 2-2.5 minutes.

zone 1 five minutes , slow end of zone 2 30 min.  5 min zone1.  8:59 avg.  just sluggish.  got tire flat repaired and didnt got run til 11 am.  overcast after first two miles felt winded the first part.  

10:02 min warmup 1.12 miles. Zone 1/2.  2 x 1 min at 9.9/10 mph. (6:03/6:00) 2 min jog 6.5 mph. 2 x 3 min at 9.2 mph.   (6:31). 2 min jog between sets and each sw. 6.5 mph.  (9:13)   1 x 7 min at 7:01 pace. (1 mile). 10 min cool down.  Starting at 7.5 mph x 2 min down 0.2 mph q 2 min to 10 min.  1.2 miles in 10:08.   Big cottonwood sat. So had to leave out last 3 min of the 10 min and the ladder back down (2x3 min 2x1 min) 

back hurting all week since weights   day off to try to heal more

bcc half.  not feeling it.  pushed to hard first few miles then fast middle miles then very high heart rate last three miles  headache and dizzy.  had to walk last three miles several times.  oddly i thought they were 10 min miles but I was still running fast apparently just my heart couldnt oxygenate my brain.  HR stayed up to 100 for an hour and a half post race.  being 50 and dehydrated probs cause.  didn't eat breakfast, forgot my head band that makes me feel official for running fast.  just chose to sleep til 420 am then hurry there for 520 am bus to start.  got there at 610.  ran 2.5 miles, 1.25 miles up then down.  head ache and back ache but tried to brush it off to nerves.  no time at start to chat.   race was on and I HAD NO IDEA they changed the start to go uphill first for 1/4 mile then down.  I was wondering why we didn't start at same place so it gave me a little anxiety.  paces:  7:06, 6:47, 7:04 (felt faster so I was worried!!)  6:44, 6:23, 6:30, 6:38, 6:44, 6:54, 7:16 then struggles with heart rate.  I can't take caffeine and felt like the gu I had taken had caffeine. It was chocolate smores gu and says caffeine free but their chocolate outrage has 20 mg.  this is second or third time I noticed a heart rate change with this gu....gonna stick with toasted marshmallow.  Had only two gus in race.  drank water most stations except two had powerade.  I really struggled with my heart rate from first mile just it caught up to me (pun intended) at mile 10 ish.  last three miles I wanted to stop running and not finish.  but forced myself to start again after walking.   7:58, 8:16, 8:26.   8:00 pace for last 0.12 miles.  avg at 10 miles 6:49..  Avg at end 7:09.  so sad!!  1:33:54.  But there was nothing I could do.   Been under a lot of stress lately.  Grandma dying.  Family disagreements on other side of family (troys).  back issues.   BUT hey my pelvis didn't hurt at all!!!!

vasa speed post half marathon.  4 x 12 min at 7:30 pace last 2-6 min at 7:24 pace with two min jog in between.  2.5 mile warm up.  some cool down  quite sore in right quad from half   wasnt sure if i could do this work out the gals had for us to do.  they didnt do the race sat.  so i ran it slower and it felt like an easy pace

one mile to summit 8060 feet.  five miles down to tibble fork.  with kim, jane, summer, julie e, melody and carley    to top of tibble fork with kim jane and julie e past 1/2 mile on dirt road  ran to fork.  some fast some slow.  walked after fork for over a mile then ran last four miles about 7 pace   

So tired. Went to gym.  Ran 3 miles easy. Then 2 x 1.5 min.  at 9.5-9.6.  Then 2 x 5 min at 8.8/8.9/9.0 first one then 8.9/9.0/9.1    Increasing pace at 1.5/3.5 min mark.    10 min at 8.3 for 3:20.  8.4 for 3:20.  8.5 for 3:20.   1.42 miles. Then back down the ladder.   2 x 5 min at 8.9/9/9.1 x 2.  9.5- 9.6 mph x 2 for 1.5 min each.   A little fast at end to 9.7 30 secs 

1 mile 9:14.  Zone 1 end at zone 2.   Stop. BR break.  Then 20:10  for 2.5 miles. 8:04.  Pace. Avg.  then stretch. Then at 6:52 am. Started 30 min zone 3      (7:08-7:40 for me ). I did 7:13 for 15 min then 7:08 for 13:45 min then faster last 75 seconds to 9 mph. (6:31)  cool down 5 min at 8:57 pace. 

2 mile warm up. 17:40.  90 seconds at 6:11 pace.  Two min rest.  Either standing or jogging. 5 min at 6:35 pace.  2 min rest.   10 min at 7:03 pace. 2 min rest. 2 min at 6:35. Supposed to be 5 min but too tired weak hungry.   Stomach issues all night and didn’t eat.  Did another 1 min at 6:35. Stop.  Joined Kim  for last 90 seconds.  Did 6 min mile pace. Jogged a min done. 

1.75 miles up from fork.  Jane and Kim dropped me off.  8:55,8:28,(turned at 1.75 miles) 7:40,7:27,7:11,6:38,6:37,6:40, 7:10,7:17,7:55, 7:48, 8:01,and 8:04 up to Kim’s. stopped at 1.75 miles. 3.5 miles 6 miles.  8.26 miles. 10.06 miles and 12.06 miles.  Lol.  Mainly bc it was supposed to be 4 x 15 min at pace so instead of running in between I stopped for two to three minutes. 7:25 avg at 10.06.  7:34 at finish for all 14.   

5 min zone 1.  34 min zone 2.  12 min zone 3. 7:01 avg. 12 min zone 2.   5 min zone 1. 

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

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

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

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

  Splits: 

7:51. Felt easy.

8:05

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

7:33

7:40

7:28

7:21

8:33  veyo  jogging slowly 

8:11

8:00

8:55  potty   About 60 seconds 

8:06

7:59

7:52

7:25

7:06

7:48

8:04

8:32

8:08

8:04

8:28

8:16

8:13

8:39

8:14

0.3 at 7:30 pace  

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

Pulled to nicu at Utah valley. Nice shift. 

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

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

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

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

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

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

Worked. Scn.   Three little cuties !

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

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

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

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

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

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

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

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

420  pm run.     2.5 mile warm up in 21:45.    8:42  avg pace.   8 mph @ 8 incline x 20 /30 secs on/off.  Jumping off.   Felt good. Never out of breath. Or sore or I want this over.  😀.  Cooldown   Until I got to 5 miles of running.   

Work.  

Daylight savings ended.   Didn't notice.  Troy moved clocks back while sleeping.    But noticed Monday.   Eternal day at work.  Brenan over for dinner.  

Sciatica.  Probs from weights last Wednesday in between steep incline.  Also incline Friday.  

3 mile warm up.   7 by 2.5 min at zone 4 (6:12-7).  2.5 min zone 1. 6.5 mostly 6.6-6.7 mph.    Did them all at 9 mph. 6:39 pace.   First four straight through. Then water fountain.  Then one.  Rest briefly. Start jog again.  Run 6 Th one.   Then same.  And finish last one.   Walk 0.29 miles 4 percent incline for cooldown.  

Surprise on call so ran at 530 am with Kim Chandi summer Jane and carley.   Very slow up no stops up except Jane handing me her light didn't stop watch. -50:45.  A little over 5 up.  Dark with construction lights at times. Blinding.  Quite behind going up.  Speed yesterday so slog today.  They did speed Monday. So hope that's why. But sciatica has been hurting me. Left leg.  So I had to take something to sleep through it.  Got text on call at 5 am.   Paces down were. 7:41,7:08,6:50,6:55 and 6:29.  

Warm up 2.15(8:37 avg). Tm.  Vasa.   20 x 30 secs at 8 grade 8 mph.    Walk 3.5 incline at 3.7 mph. 

lone peak park.  30 degrees.  shorts.  saved by janes lone peak track wind breaker.  ran 6.5 miles up into alpine taking left fork and climbing a while.  nice new neighnborhood going in,  very rich people.  lone peak mountain beautiful in sunrise just on the peak itself.  turned and went back   ran with kim carley and jane  then met up with angie and jenny near top.   when i came back they were stopped and talking before last turn off so i ran around pond and ran around again with them the opposite way and up the hill.  hot air baloon picture taken.  so wonderful.  love autumn air.  felt awful at start and great at finish.   no watch. ran with first jane uphill then carley to top then my sciatica took a bit to warm up on steep down so took it easy the first mile down then stayed with everyone rest of way and ahead for last few miles rocking to tunes.  

2 mile warm up.   Increase pace from 6.5 mph by 0.2 mph every 3 min 20 seconds til two miles.  Kim Jane and summer already there 40 min before me.  I just did same thing only way behind.  By two sets.  So 2 min at 7.2 mph 0 grade. Then 2 min 7.2 at 6 percent grade.  Repeat x 2. Weights.  Then. Same thing three more times.  Only increase grade to 6.5 second set.  7 percent third set.   7.5 percent forth set.  

1 mile warmup at 8:56.  BR break.   9 miles no stopping. 6.8/6.9/7/7.1/7.2/7.4/7.6/7.8 and 8 mph.    74 min for these 9 miles. 8:13 avg.  

2 warmup.  With Kim. 17:39.  10 x 1 min at 6:10 pace for 5.  And 6:07 for 5.  With ten min jog in between at 9:13 pace.   

One mile walk. 15:11 with incline.  7:29 mile.   20 by 30 secs @ 7 incline and 7 mph.  

4 mile warm up. 32:26. 8:06 avg.  started at 6.7/6.9/7.1/7.3/7.5/7.7/7.9 mph each half mile increasing   Then at 8.1 /8.2/8.3/ x 0.1 miles. Then 8.4/8.5/8.6/9.0 x 0.05 miles.    Then 15:32 for 2.25 miles (6:53 on tm entire time ). Water.  Then 1 more mile at 6:53.    Cool down at 6.7-7.2 for 0.75 miles. 

6 miles in 48:43.  8:06 avg.  started. At 8:57 pace.  Increased by 0.1 mph every 3 min and 20 seconds til six miles.  6.7/6.8/6.9/7.0/7.1/7.2/7.3/7.4/7.5/7.6/7.7/7.8/7.9/8.0/8.1  increasing every min the last 3 min to 8.7-8.    Off for two minutes  stretched   Ran two miles starting at 8:19 pace ended avg 7:58    15:57    All felt good   Did some weights after  

4 warm up on 33:13. Avg 8:18.   A few minutes at 9:13 pace then just went to 8:27 pace for a mile then 8 or so then some ss v mp for five minutes.   Stop. Rest. Water   Then four miles ss/mp x 30:43 min. Avg 7:41.  8:06/7:18 pace repeated 15 times.  Ended last two actually faster on ss and mp.  8/7:08.  8/7:03. 

4 mile warmup at vasa   Next to kim.  33:55. Avg 8:29.  Oh and first spin class at 630 am. 20 miles biking at AF hospital with Laura as teacher with Kim and Jenny.  Then 1 min 6:15 pace.  2 min 8:57 pace.  Then 8 x 2 min at 610 pace and 2 min and 8:57 in between for two minutes. 30:38 for four miles. Avg 7:39. Finished with 6-607 pace for the tenth one.  8:49 for off pace. At end.  Then one mile cooldown. 8:06.  

Warmup miles 8:47/8:30/8:08.    8 x 2.5 min at 6:39 pace (9 mph). With 2.5 min jog in between at 8:57 pace (6.7mph)    Ran all 8 with jog without stopping except at end of repeat for 15 seconds. Total time for 5 miles (came to five a few seconds over 8 Th one (37:33) 7:30.6 avg pace for those.Then Bathroom.   Had to go pee  since third one.  Then one min at 6 pace.   And .75 miles cooldown 8:00- 8-19 pace.  

30 min.  Stomach bloated and upset all night with heat pad to try to help.   Ran easy at 7:20 am.  8:57 average pace. Home. 1 percent incline.    Leaving for California right after run. 

6 miles at hotel tm. Comfort inn and suites on Katella in California.  6.6-8 mph increasing pace every 3 min 20 seconds by 0.1 mph.   Faster last two minutes to 6:53     8:17 avg pace for the six miles.   

3.3  miles hotel tm in Anaheim. Foot hurting so had to stop.  From when lady ran over my left foot with her motorized wheelchair.   30 min.  8:58 pace. Avg. 

Comfort inn San Diego. Bums and graffitis mixed with ocean , highway sounds and new rain so it didn't smell bad.    Construction still going on.   Ran 24:03 out.   Turned. And took me 22:56 on way back.  Total time 46:59.  8:32 avg.  

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

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

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

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

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

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

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

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

Harder than it reads  

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

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

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

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

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

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

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

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

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

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

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