Believe to Achieve

4.5 miles warm up.   38:53.  8:38 avg.  22 x 8 mph and 8 incline x 30 secs on. /30 secs standing rest.    So 1.5 miles speed hill work.    2 mile cool down.   8:49 avg.   still got the cold.  Good sweaty workout.  

1.5 miles 13:14.  Warmup.  BR. Then 2.5 more miles warmup in 20:53.  Then 21:30 min at 5 min increments starting at 8.2 then 8.3/8.4/8.5.  Last 90 seconds at 8.6-9.9 mph.  7:10 avg for those 3.  

Met with Kim at 550 am.  She was there since 530 am.  Ran 5 miles easy 0.1 mph increment miles starting at 6.7 mph. 43:19.   Stretch water.  Then 4 miles at 7:41.  7.8 mph. 1/2 mile at 6.7 mph.  Repeat.  So 8 miles at 7:41.  Slightly faster last few minutes if each.   Busy today.  Kim did 4 x 10 min.  I just had to rest from speed    Brooke going through temple today.  Floor almost done.  Laminate. Living room.   

4 warmup 34:40.   5 by 7 min.   First 7 pace.    Even.  8.6 mph is 6:58 but tm slow to warmup.   Second 6:59.     Third. 6;55.  Forth 6;55.   Fifth 6:51 pace.    All to 7 min.   So 1-1.02 miles each.   Standing 2 to 2.5 min rest in between.   One mile cool down. Easy. 

4 warm up. 33:57.  4 x 2 min flat at 7.5 mph/2 min followed by 6 incline and 7.2-7.5 mph. 8:11 for the mile.  That was hard went to 7.1 mph for last three inclines with some seconds at 7.2 mph.  All flat 7.5.   Incline 6/6.5/7/7.5.  Weights in between.  Upper body.   Abs at end.   Mile two of incline workout 8:12 then 8:14 then 8:11.   

So hard to get going.   Went to vasa.  Kim Carli Jane and summer ran 9 outside.   Worked last two days and too cold to be tired and cold so ran inside.  1/4.   Then 3/4 mile.  Then a 1/4 mile.  Br break.  The others still hadnt left outside.  They were in br. Lol.  Ran 1/2 mile and another half.  Then on a roll ran three miles in a row. So at 5. Br break again.  Decided some speed work would help some miles go by faster.  So did two miles on -2 decline  and 8.8 mph.   Ended at 13:37.  6:48.48 pace.    then ran a half mile of hills.  Then another half mile of hills.  Then ran another two miles -1.5 percent decline.  13:36 for the two.   6:48 even pace.     Picked it up last minute plus.   So now at 10 miles.  Walked incline for 1/4 mile.  Ran another mile slow.  So 11.  Then another.  Then another hill mile.   3 percent incline.  Then ended with 7:28 mile.  8 mph til last min. 14 miles.  

4 miles warmup.  1.5 min zone 5.  6 min/mile pace.  2 min jog.   6.7 mph.  5 min zone 4 at 9.5 mph.    Two min jog.   8.5 mph x 10 min. Actually up to 8.6 mph at 6 min.  And 8.7-8.9 last two min.     Two min standing rest.  1 min at 9.3.  Jumped off lost concentration.   Tired since I woke.  Felt like I was getting sick when I left for gym so took two Motrin.  And now couod feel fatigue.  But frustration from the two talking by me on the mill. So I moved TMS.   Did 80 seconds 9.3. And was just not feeling it. Dehydration.   Feeling.  So quickly got off and started again.  2:45 this time.    So total five.  Last min at 9.4-9.5.     Back to the group. By summer Jane and Kim.  90 seconds at 5:52 pace.  1 mile cooldown to 9 miles. 

Work 

Work 

Felt very crummy.  Migraine in middle of night.   Nausea and achy and headache all day.  Moved slowly.    It was mixed with depressive thoughts   Reminded me of morning sickness.  Anyway plugged through day.  Got Christmas tree down.  Brooke helped with ornaments and boxes to basement.  I tied up all the tree limbs. She helped take them down.   We got a few more things done for her mission.   Just needs gloves and sweats.  

2 mile warm up.  17:52.   8 x 2.5 min at 9.3 mph.  4 min ful jog in between at 6.6-6.8 mostly 6.6 mph.   0.4 mile cool down. 6.7-7.2 mph 

14miles.  Westgate hotel resort Las Vegas.  83 dollars total  for the Friday night.   Soccer tournament.   Totally awesome ran into holly Garcia from the blog.  I had a very bad nights sleep   Up every hour   But made it to gym at 7 am    Ran til 858 am   Two miles then water   7 miles  in 58.22 (8:20 avg) then water    4.95  miles  in 38:42.(7:49 avg)  then done    Stops were less than two minutes each    Started at 6.7 mph for a mile and increased by 0.1 mph each mile until 9 miles   Then with the last five miles did 2 at 7.6 mph   2 at 7.7 and one at 7.8-8.2 mph   

Saint George in laws place out back way in their trailer park and up to snow canyon parkway to snow canyon drive. To entrance fee stop sign.  Stopped there stretched like one minute.   40:22 there.  36:34 back.   Avg pace 8:33 for the 9.   

2 warm up.   10 x 90 seconds at zone 4.  Not feeling it at all so had to go slower.  Seemed like tm was not calibrated well. More effort than usual to warm up and do speed work.  9.1/9.2/9.3/9.4/9.5 for each.  Repeat.   Two min jog in between.  Well I did 39 seconds standing rest. And 90 second jog.   Before last four I took water break for two min and no jog and started right up.  Did. Two.  Then longer rest finished last two.  

No run.   Brooke to mtc. Ate out at kneaders by Jamestown Provo.   Pictures at Provo temple.  Then missionary drop off at 1220.    Going to miss Brooke a great deal.  She will do great.  

2 very easy. 18:26.   Brief break.   7 miles no stopping easy.  Two at 6.6 mph.  1/2 mile at 6.7 then 6.8 ,6.9,7.0,7.1,7.2,8.3,7.4 for 1/2 mile each and last mile 7.5,7.6-9.0 mph.   Avg pace for last 7 was 8:33.  

4 mile warm up. 34:30.  Last 0.9 miles on off 30 seconds at zone 4- 6:39-6:27 pace. 5 k pace work.   8.5/8.6/8.7 mph and 9.2-9.8 mph last 0.1.   21:34 time for 3.1 mile.  6:57 avg pace.   

2.5 easy.  Couod not do speed work.  So depressed.   Like head literally can't think my body to producing happy transmissions.  Nothing. Zilch. Nada.  Diet ?   Idk.  Getting old. Yes.   So I couod not do the scheduled speed they all did yesterday. 2.5 min on /off x 8.  It was just too hard mentally to move myself.  So I did 30 sec hills on /off x 8. Then two more than quit bc that was hurting my head too.  8 mph. 8 incline.   No adrenaline at all.  Bc I felt so bad before leaving I took a lexapro.  Been off for months.   So time to get back on.   Here's hoping.   Cause this sucks the life out of me. 

Sciatic pain /it band. No run 

Sciatic pain.  It band 

1 mile warm up.  5.25 miles at 713 avg. 1/4 mile cool down. So 8.3 mph non stop 

5 out and back. 815 am.   44:08 to turn around.  Probs a little over 5.   1:25:04 back.  Last mile 7:50.   8:30 avg maybe a little faster as I didn't wear Garmin.  Just stop watch.  To af hs and up by golf course and lone peak park.  40:56 back. 

5 miles before work.  453 am.    I could not sleep at 430 am.  Sat contemplating getting up to run.  Finally motivated and got to my tm in basement.  7/7.1/7.2/7.3mph per each mile.  Last mile increased pace every 0.33 miles 7.4-7.6 until last 0.2 and upped it to 8.5 mph for last 0.1 mph.   41:30.  8:18 avg.  1 percent incline. 

3.25 warm up.  540 am. Vasa with Jane kin and Carly. 90 seconds at 10 mph.  90 second rest.  4 min at 9.3 mph.   Three min rest.  10 min at 8.5 mph.   Rest.  Spoke to johnathan.   So we did 5 x 60 seconds    One min standing rest x 5.  10 mph/9.7/9.7/9.8/9.9.   Then walk then 7:54 mile. Stretching of it band.  

606 am. Vasa.   7 miles moderately easy.  

3 warm up. 5 x 1 mile repeats.  Felt harder than my five in a row last week at similar pace of 7:13.  Did 6:59/7:09/717/7/16/7:10  one min rest.  Two min jog at 6 mph in between.  Then 20 min walking slow.  Then 16 min moderate walking and 30 min biking.   Work step challenge goong on.  All that was 28,500.   

Nice and easy.  Icy morning turned melted by third 4.38 mile loop done thrice.    First jogged to the party slow and steady 10:27 avg for .82 miles.   Jason's bday run.  My bday as well (both feb 7) .  9:03 avg with that lovely slow opening mile.  But my body was craving the slow pace.  Sun out and was a perfect running morning. 742 am start.   Ran home.   Nice to have water and Gatorade and a banana at Jason's house.   Scott m and his wife was there. Also a friend I hadn't seen in a while Jen Richards.  

8 am.   Start.   Was going to do speed but when started my legs and lower back were tight and achy and not up for killing it with speed.   So I did some math of multiples and decided 4 x4 miles starting at 6.5 mph for 4.  Then 6.6/6.7 then last four I did 6.8 x 2.  6.9 x 1.  7 mph x 1. Then 8 avg for last mile.   Tm stops at 99 min.   To a cool down mode so got to 11 at 99:52.  Then one or two min rest within water refill. That's all I had for the 2 hr 23 min run.  Water.  No breakfast.    Did the five miles in 43:23.    Avg for all 16 miles = 8:57.  I find when I do nice and slow long runs I actually do better when I eventually race.   Looking back at 2011 my fastest year but in January February March April May  etc slowest long runs 

5 easy.  43:32.   5 quicker. 7:42 avg.  38:33.  Some walking for more steps for work competition.    

5 miles outside shorts.   9:30 avg I think.  Really slow.   

10 miles. 8:23 avg.   out and back.  9:33. 8:54.  8:43. 8:37.  8:30. 8:20. 8:17. 7:54. 7:39.  7:23.   

Three warm up.  8 x 2.5 on/off.  8.9 x 2.  9 x2.  9.1x2. 9.2 x2. No stopping Exceot at end of each one as tm timer still going. Would stand for 28 seconds and jump on at 6.5 mph x 2 min and go right into next one.   Ran four additional minutes to make up for the standing that equaled about 4 min.  2 x 9.9 mph x 60 seconds done in that.  

Slow tm at home miles. 63:30.  

4 mile so achy miles.    Migraine from foods and weightlifting.   Too many nuts ? 35:06.   4 warmup then stretch then 3.1 mile tempo at marathon pace.   7.7 x 5 min. 7.8 for 5.  7.9 for 5.  8 mph for 5.  And faster for last three min.   23:26.  7:33 avg.    Walking and  Elliptical and stretching after.  

Late solo start.  Told myself to just get it done by going slow.   So first four miles were avg of a 10 pace.  Ran up silo road to mouth of canyon. To Healy park to village way to eternal fountain.  Me and a dog shared some water.  Then ran home straight from there passing lone peak hs and the temple.  Stopped twice once when I saw jonathon coming down silo road.  He was on mile 14.   Then again at water fountain.   Oh and thirty seconds to take off my long sleeves.  Fastest mile 8:41 lol.   Avg pace 9:18.    Lovely day in February.   Chili air but sunshine.  A few clouds at end.  

Speed work. Four mile warm up. 4x 8 min at 8.4/8.5/8.6/8.7 mph.    A little faster at last minute of each one.   30 second standing rest then 2.5 min jog at 6 mph in between.  In between Jane and Kim who both started at 9.1 mph.  

Work 

Work 

2 miles walking.  12:53.  12:23.   Then 20 x 30 seconds at 8 incline and 8 mph.  10-15 at 8.5 mph.   And 8.5 incline.  Then back to 8 mph.  Struggled to start running. So walked.  

6.94 warmup up.   Kim came at 2 miles.  I ran pyramid warm up.  1/2/3/4/5 /5/4/3/2/1 min with increase by 0.1 mph each interval starting at 6 mph.  Ended at 30 min and 7.9 mph.  3.22 miles.  9:18 avg.  so nice !   Then started where I left off and did the same pyramid again starting at 7 mph and ending at 7.9 but actually sped up even more last 60-90 seconds.  3.72 miles.   8:03 avg.   then we did 20 by 7.5 mph and 7.5 incline x 30 seconds on/off. Yes again but slower to not get too overworked .  Walked a half mile easy and 4 percent incline.  8:47.  

Late meeting up with Kim and summer so just did a mile warm up.   Ran that in 8:45.    Then ran 4x8 min at zone 3.   Started at 8.4/8.5 four min each.   Then 30 seconds standing rest. Two min jog at 10 pace.   Second one 8.5/8.6 mph. Four min each.  And next 8.6/8.7.   And last 8.7/8.8.     So much easier than last week.   New saucony that are stiffer than ones I had.  The 10 s.  So responsive cushioning.  Not a cloud like I had.    

Work admit 

Work admit 

2.25 warm up. 8 min x 4. Hill 2 at flat 2 at uphill x 2.   6/6.5/7/7.5 incline   6.7-7 mph pace.  2.1 mile cool down.  Weights after one and two. Kim with me.  Anxious so not into it. So did it slow.  

Pulled to nicu.  Corona virus lock down getting worse. 

Pulled to nicu    Cutest babies !  12 pounder and two 4 pounders 

Just Disney land Friday Saturday Sunday.   Home 2 am Monday. Lost an hour with spring forward.  So nothing Monday.   Called into work as I was walking into gym Tuesday at 9 am.   Worked yesterday.  So yay ran today.  One mile 8:33.  Warmup.   One mile uphill.  8:06 4 percent incline.  Mix of two min at 8:34 pace two min 7:41 pace.   Two miles downhill -2 percent 6:58/6:51.     One mile mod easy.  7:57.  Flat.  

ran easy?  cant remember.  

work NICU.  

work NICU.  pulled two days in a row.

met last day vasa with kim, jane and summer before corona shut down.   4 mile warm up.  4 x 8 min at  8.5 mph.  then too tired so did 7.8 mph mix to 8.3 mph.  Guy handed out wipes to us twice.   

work with Paula.  sad hard day for me.  My friend upset at me and I cried for an hour. 

4 miles in 35:50 stiff jointed.  had to take a celebrex.  earthquake this am.  5.7 magnitude.  shook our house for like 10-15 seconds.  woke amber up from bed shaking.  felt like a flock of birds were trying to lift our house.  18:29 halfway.  17:21 way back.  1100 north trail.  After shock felt at 1:08 pm just before I left the care.  Found out later 4.6 mganitude at epicenter (magna).

1015 am.  ran up to silo road to mouth of canyon on to golf course trail.  passing behind lone peak high school and to art dye and passing AF high school to home.   stop watch.  1:33.24.  stopped only once to quickly go potty and at one mile from house at stop light.  8:43 avg and I felt like I was running snailish except last two miles.  

Tm workout from a video. Intervals hills. 

4.3 out and back from A-loop Wasatch campground site 003 to just 0.3 miles from Zions lodge.  8:33 avg.   chilly and windy and breathtaking !  So love this place.   Zions National Park is simply a remedy for malady.  Hips got super achy at end.   And bummed some ibuprofen off a girl at canyon overlook hike.   That was painful.  Excruciating.   Took me forever breathing out in labor like pains the whole way there and back.   Ibuprofen kicked in an hour after I finished. So then we hiked angels landing to scouts lookout.  

4 mile warmup starting at 6.5 mph.  35:07.  Then pyramid.  Kim and Jane on their mills roughly the same time.   400/800/1200/1600/1200/800/400.   10mph (too fast on old tm)/9mph/8.5 mph/8 mph /8.5 mph/9 mph/9.5 mph.   400 jog in between at 6.5-6.6 mph.  1/2 mile after last one up to 7.1 mph.  Even 10 miles. 

Slow out and back on trail starting at lone peak pond parking. Mostly by myself.  Kim and Jane and summer and Oakley janes dog.   No watch.  

Took care of Matt's grand baby.   So cute. 

Work.   Did not run on days off. Pelvis pain back.  

Put on call At 555 am   Bad headache all day. 

2.5 miles outside.  Then an issue.  Then another mile outside.   Then 8 x 800s.  Slow.  8mph first one then 8.15 mph/8.25/8.35/8.45/8.55/8.65/8.75 mph.  

Canal run.   8 miles.  

5/4/3/2/1/1/2/3/4/5. Repeat.  With 1 min weights in between.  90 min looking at tm.  

AF canyon to tibble old bathroom and back.  2:25 with stops.  About 9:12 avg.  probs 8 min of stops. 

4.18 easy outside loop.   1.1 non stop walk up to Y mountain with ambet.   Amber ran up first 1/4 amazingly.  Then crashed.  So she slowed and I passed her and at top later taught her about the burning all her energy in first climb. To walk instead.   22:38 to top   14:16 down.  I am so cautious down.  

10 with Kim six feet apart or more the entire time.  We met at stop sign.  Ran to af Hs to trail then up art dye over one canal. To 1100 north and back.   Exactly 10!  8:19 avg.   

730 am.  Up down af canyon. Quite the wind in way up.   Died down when turned ss when we got to bottom no wind. Only slight breeze.   50:28 up. (10:05 pace with Carlee) 38:34 down (7:42 avg) One stop up.   One to two brief stops  down to collect their jackets. And at top stop.  Secret stash of water.  So cold.   Brooke is coming home.   I am relieved and sad at same time.  

7 trail miles with Kim Carlee Jane and Summer.  Alpine.  Three Falls trail.  1:39 min with all our stops. 

Admit. Mask and shield.  With Brooke k. 

Scn.  One baby.  Discharged. New baby. Cpap.  Surf.   Brooke my daughter home. 750 pm picked her up. Beautiful girl !  

Lone peak park.  Met the girls. Summer Jane and Kim. Ran three warmup 3 x 2 miles at hopefully 7:30.  Well head wind last two sets.  Slowed after first mile of first set bc I was way too fast.  Jogged 1/2 mile in between. Last one I walked a minute before steady pace but not as fast last mile.  Head wind ferocious. And thighs icicles. Didn't need to take off my long sleeve like the others. 8:45/8:15/8:09 pace for warm up. 7:10/7:26.    Half mile jog.  7:30/7:43.     Jog half mile.  7:35/ walk a min then steady not trying to go fast. 8:11.  

Trail running af mouth of canyon 48 min out. 47 back. Alone. Exploring. Chilly ! Guesstimate. Stop watch    

Work admit wit Taunya.  Masks and goggles 

8 miles and weighs. Ran a fun course old areas I used to run. Did not stop once.  8:39 avg.  ran to Manila elem the old way and up to silo the old way to Deerfield to past gingers old house to temple through new neighborhood and home from temple to 600 west. 8 miles in front of church. 9:12/9:18/8:42/9:01/8:23/8:26/8:19/7:49.  

Worker admit nsy with nickie.  Mask and goggles. 

Bed last night after midnight. Met Mel and summer and Kim and hand and Carlee at the church a mile from mouth of canyon. Kim Jane and Carlee ran just over 20 they started at janes house. Ran 8.5 up to tibble fork.  655 am. Ran slow bc I didn't feel like running my left hip hurt. And was tight.  And I was panicky.  Took a zinc tab bc felt a little sore throat. 9:27/9:33/9:55/10:16/10:19/8:44/8:55/9:02/8:53/top half of each of this mile is up/down 7:55/7:41/7:47/7:14/6:59/7:02/7:27 and 7:41.   8:31 avg for a run I wanted to stop at step one.    My hip stopped hurting. Abd heart rate improved after mile 5.  I

4 mile warmup outside.   6 miles treadmill.  Right into 4 x 8 min in zone 3.  Three min jog in between. Rand first two not stopping. Then other two stopped for one min after cool down to drink and text Kim.  7:30/7:24/7:19/7:13.  Was at 9.7 after last cooldown so ran til 10 miles.    

2.6 slow miles to af hs track.  About 915 avg.  then 10x400s 3 at marathon. 3at half. 3at 10k. 1 all out.   I was under for each with goals at 730 first three 7. Second set of three And 6:30 last three except didn't get right at 6 for last one. Took a Zyrtec last night and it's made me sleepy. Fatigued. Paces 7:03/6:56/6:53/6:46/6:39/6:32/6:17/6:23/6:11/6:07. Jogged 400 in between at avg 9 pace.  Jogged home. 8:53 avg.  

Five up to balsam campground from two miles into right fork. Kim drove us-Jane Melanie summer. Melody Julie e.  Ran huffy and puffy the five miles with no stopping.  4.83 on my watch. 43:46.  So basically 9 even.  9:10/8/55/8:52/8:56/9:20 if we went to 5. But got there at 4.83 miles. Alone up.  30 seconds behind summer.  But half course adds 0.1.  Ran 13 miles passing finish and going longer.   Those 13 miles :  7:41/7:36/7:30/7:09/7:14/7:15/7:52 purposefully slowed.  Only half cup water and two swings of no calorie Powerade and one bite of a chewy granola bar at mile 10 back at Kim's car.  Then we stopped again at fork after up hill on left.  I just had water then too.  A couple sips. This was mile 11.83.  Ran the pathway at our mile  13.  7:58/7:58/7:49 mile 15.  Stopped where my car was.  Oh yah got lost on way to mapleton Park in dark so ended up parking there at reservoir with melody and Julie e.  Thought I was quitting there but Melanie convinced me to run with her.  Julie e and melody were done. Kim summer and Jane stopped for a bit just before mile 15 so they left a few minutes after us for our last three. I told Melanie I would go if we slowed it down.   We didn't stop and ran 8:26/8:11/7:53 last mile.  Just jogging. Not pushing pace at all.  Our legs were tired. I also got a small plastic water from Julie e before we left them at mile 15.  Stop time up top 3.5 min. Per Garmin. Then Mel said it was 930 am when we finished and we started the 13 miles at 7:32:30 so that's 1:40:39 running time. Makes the time 7:13 am.  So 17 min of stopping on way down?? Probs six  min kims car. 45 sec Melanie to take caffeine. Me nothing. Five min after fork.  Then 4.5 min at mile 15 and 30 seconds asking directions at mile 16.5. It was fun running end with Melanie like good ol days.  Ate a Kirkland protein bar and Powerade no calories at finish.  Total avg pace 8:01. 

2.54 mile outside miles  (8:48 avg). First mike 9:26 second 8:29.  Third 0.54 8:22 pace outside.  1.46 mile warm up inside. (12:35min) 47 min speed work from Peleton only not watching the guy. Got the info from the gals.  10/6/4 x 2.  1 min in between workouts 3 min between sets.  Stopped extra min to get water at half way and to text girls. And like 15 seconds to get water after the second ten minutes. Quite parched.  Music died after second minute of second set of the six minutes.  So basically without music for 9 min. 47 min ran 6.05 miles   7:46 avg   Running makes me feel like we are not on a pandemic   This workout was actually run Monday     Tuesday I worked  admit    8 babies born    Two discharged  two admits to level two    

Worked special care nursery with patty.    Each had one.  Then each gained one. Also admitted a wellbaby for Risa.  

4 miles tm fast. 31:32.  Ran to Brooke c house.   Ram five with her.  Avg 9.  Ram home.   

1 mile tm.   8:49. 9 outside.  8:49 avg.  

Well this was cool.  We camped over night at Martins picnic area in AF canyon. Next to the mile rock sign !  We got up there about 430 after going up and down once looking. Choosing.   I was under the impression that it was illegal to camp overnight so we didn't put up our tent til late. And at one point I was not wanting to camp as it started to sprinkle then a little more than a sprinkle then too wet.  But it died not long afyer and we were able to build a fire.  And people came as it was dying down at 830 Pm to put up tents.   So then it was seeming fine to build ours.  I learned today that it was fine. Not illegal until May 11.  So I got up about 750 am. Brooke in the car trying to get warm. I sat with her as she cried feeling like a failure speaking of not being on her mission.  Anyway it is hard to see Brooke go through this.  So after we warmed up and talked and joined by dad and Courtney I got dressed and started up the canyon toward tibble fork and first thinking to stop at potty and lo and behold I see a group of people running down and I easily recognized janes running and it was her Angie Jenny Jennys daughter Whitney and her husband and janes husband.  First two miles 8:25 goong stifflegged down the canyon but much better after potty stop at fork. Then rest 7:30 and under to six for me as they started from tibble fork. I then turned around and ran back toward camp.   Got to 4.4 miles up and the girls past me on one car and dad picked me up on the other.  I was a little sad not to finish my climb but better to get a ride and help pick up at home.  I was essentially clean up crew.   7:41 avg down.  9:49 avg up.  I was barely moving.   It was 10:15 when Troy picked me up. 

4 out and back on trails a tenth of a mile up from bridal veil falls parking lot.   Then a loop around path.   Twisted ankle last 1/4 mile.  Saw stars for the pain.  Ouch.  But able to do the loop fine. So not bad. 41:36 out.  40 back.   Not bad.   

4 miles warmup to east bench canal via silo road.  Added a little on for a potty break.  Then started at 7 and 3/4 mile marker and ran 1.5 miles x 3 with mile in between first one and 1/2 mile in between second one. Had to wash my hands.   So had to go further back to get to the bathroom.   First one rolling up hill only one short downhill.   7:02 mile and 7:14 second 1/2 mile.   10:39 for the 1.5.   Then 10:30 for second.   6:53/7:13.   10:29 third one.   6:55/7:04.  Ended passing my house for 1/4 mile via new neighborhood.  

7 Easy.  45:19.   With Brooke c. Ran to her house.  5 with her 1 back.  

Timponogos trail marathon lost twice.  Walked all but 4.5 miles.  Maybe 5 ran.  Had a panic attack of sorts that didn't let my heart rate get down.  500 calories. Filled water at Indian Springs.  Only stopped to talk to Tammy Naylor and her hubby and at Indian Springs.   Going down Battle Creek was not fun again. Pelvis hurting.  Could not run.  Heart rate soaring.   Remembered potato chips. Ate those and was feeling better so ran a little. Maybe two more half miles.  Then lost again down dry creek instead of to trail 051.   Going to go find it with amber Wednesday or Saturday. 

Slow with /behind Amber ! 

Trails three falls from upper lot up 2.5 miles. Back.  Then to lower lot.  Kim Jane Carlee summer Jenny Angie and tammy. 

4 mile warmup starting at 6 mph.  Bumping up 0.2 mph every 1/4 mile to 8 mph then down by 0.1 mph til four miles.  33:31 for the 4.   Then 3/2.5/2 min x 4 at 8.3/8.8/9.3 mph.  30 seconds in between on first two sets.  Longer on last two bc I wanted to not deplete myself too bad after a hard week of trails and speed last week.   10 miles in 77:40.  7:43 avg which includes the warmup.    Felt good afyer so did some are weights. Four types. Three sets of 10 non stop.  Then sit ups 20 x2.  And pushups 20x2.  Knees. Good form.    Otherwise real ones hurt my back.   

Trail run from tibble reservoir.  Mill canyon 041 trail.  Up 3.3 and back. Afyer dam out and back ..4.  Then first road 1 mile.  

worked as it Witt Krista.  8 babies today.  

 This was a good run.  Felt good despite only 5.75 hours of sleep. 12-542 am.   Got ready. Had told Kim I was not coming but awoke in time so went.   Started before them as the other two running late -Julie e and melody   Ran all the way last second potty on on the dirt  (7.5 miles) and back to first potty at Tibbble Fork with only one brief stop at Timp caves searching for melanies water   Probably about 80 seconds.  Also stopped less than a minute at fork looking for their water  I wasn't really that thirsty just knew they stash there   Hadn't eaten since night before about 8 Pm    Thought I wouod see them (Julie e melody and Julie  Kim turned at 5  she did AF  half course yesterday  (Jane and summer away for weekend) by now but nope    Got to in view of Timp cave monument info center and there they were almost ready to leave again after a water break   They waited as they heard me call out to them   I was a few seconds away.  First water all trip   12.5 miles  2.5 to go   Ran last three quicker    7:04,7:01,7:03.  Felt smooth cardio wise just some fatigue in legs.  First time in a while barely any stopping   And no pelvis pain   Total stops equaled 5 min.  Avg up 9:40 (back to first potty 7.86 miles)  last 7 miles 7:55,7:53,7:52, 7:26,7:04,7:01,7:03.   Up I think was 9:52,10:01,10:00,9:52,9:40,9:18,9:42,8:50. 

4 warm up.  33.5 min  home tm. 7 miles speed.  31 min 4 miles.  7:45 avg.  15 min at 7:13 avg.  6.5 min at 6:58 avg. 7 miles in 52:29.  11 total 

8:57 avg ten miles. 4.5 with Brooke Christensen.  Another loop by myself. 1:29:30.  

Worked scn with patty. 

615 am awoke.   Kim summer Jane Melanie and  carley doing 7.5 miles up like I did Saturday.  I had a sore trigger point in shoulder. Right.  And felt other numbness tingling same sensations so sat there in bed.  Texted Kim not coming but may show up at fork of af canyon to run down with them.  Well I got dressed and up the canyon and started my watch at 7:06:48 am.   They were supposed to start at 630.   Jane thinks they started at 650 am.  Chatting in car.  I caught up to them at TIBBLE FORK!! At first potty. Almost second.  So stopped for first time at top except brief potty less than 30 seconds at 0.9 miles.  Then decided to get to 7.5 miles like them as they left me behind and I went up past second potty and on to the dirt road a tenth a mile and turned around.  Kim said they probs still be talking there but they were not so I continued on down and caught up to them at their break at the fork.  Barely had time to swig some water (first water whole run).  And they were off.  I left 15 seconds after them.  But caught to summer and carley.  Angie and Jenny and Chandi were there.   They parked at fork and ran up. We took the camp ground road down for a mile and it was sooo pretty.  The road was being worked on which is why we went that route.  Totally worth it.  Stopped at caves for water and 1/4 fruit leather of janes.  Then headed out quickly for our last 2.5 miles.  Stopped again with mile to go for their shirts.  Total stopping time 7.5-8 min.  Which is great!  Paces faster than Saturday all around.  Each mile.  9:18 avg to top at 7.5 miles.  Last sat avg 9:40.  9:13/9:43/9:47/9:39/8:45/8:59/9:21/8:46/7:50/7:41/7:33/7:17/6:55/6:45/6:55. 8:20 avg.  today.  last sat was 8:34 avg.  

7 easy up 1100 to canyon to Brookes c then around our loop.  She could not join me.  Family yard work.  9 avg.  

Work scn with Brooke in back.  Busy team. Three.  Dc one baby gain another.  

Cut so glad Bc some serious fatigue.  Woke at 915 am. Dinner at grandpas and grandmas with family.  

Work again. Busy board.  Same three as end of shift Saturday.  

6 mile warm up.  6.5/6.7/6.9/7.1/7.3/7.5 mph for each warm up mile.  Then what Jane did yesterday and Kim today.  5 x 4 min actually I did to 4:25-4:37 to 0.65 miles. 7:03/6:58/6:53/6:49/6:49.  Standing 2 min to 2.5 min rest in between.  So I have this fatigue and a nausea and need to throw up feeling since Sunday am.   Seemed better Sunday night then back at work yesterday.   Kind of chills like without a fever.  But taking Motrin twice a day. 400 mg.  Then burping and nausea last night.  Worse this am with a gnawing headache. Like a food allergy full face feeling.  Anyway glad I managed the run bit feel need to throw up. Cool down 0.75 miles.  6.7-7.1 pace.  

15 (14.68) miles Zions east entrance to observation point. Then back easier way to parking lot then about 0.5 miles more to Jennie's car and a little walk last for me.   3:42 min.   Total time  4 hours 16 min. 6:14 to 10:30 am.  Had end of flu.  Last three days chills almost vomit. Dizzy and nausea. 

62:13 for 7 miles.  8:53 avg. home tm.  6.5/6.7/6.9/7.1. Two miles at each except one one at 7.1.  No stopping. No music. 

From fork to tibble past on dirt road to 2.59 miles. Then back.  Took campground road.  So lovely.  Was able to stay up with Kim and Jane whole way back.  Tired. Now.  9:02    Avg up in 23:23.    41:20 to 5 miles. 8:16 avg. includes up and back down.  So basically first 2.5 miles down  pace 7:12 pace.  Miles 6 and 7  (stop watch just listened for their garmin beeps) 14:34 total time.  7:17 avg.    then last 3.2 in 22:56.  6:51 avg.   nice !  
Total time 1:17:54. 7:38 avg.  

Fell in river after icing yesterday am with the gals.  Hurt second toe. Left foot.  Swollen  and black and blue and left hip globule with bruise.  8:53 avg up Provo canyon.  9:18/8:49/8:47/9:00/8:36.  Alone.  Kim Melanie and Julie e running down at 4.7 miles for me doing their 400s.  They left at 7 am.  I was timid about my foot and whiplash so no speed for me. One stop at campground water and at turn around just half mile before south fork.   Ran 7:57/7:41/7:33/7:41/7:32 back. 7:41 avg.  felt like I was slower so that's good. Stop at campground water again and eternal fountain.  Short at each. Total 5 min stopping, guessing.   Or less.  8:17 avg for ten. 

11 min warmup peloton guy.  3x 9 min tempo.  2 min at 7:30/1min at 7:03 x 3.   3 min jog.  2 min at 7:30 1 min 2 percent. Repeat with hills going to 4 percent and 6 percent. 3 min jog.  2 min at 7:30/1 min 6:58. 2 min 1 min 6:49.  2 min 7:30/ 1 min 6:40.    Jog til 6 miles.   48:08 total time.  Then repeated 11 min warmup two more times (one extra minute as he talked about work out so 24 min warmup including the hills and pace finding.   Got to 9 miles with this.  Then last mile increased pace by 0.1 mph every min til 10 miles. Faster at end.  Like last 0.12 at 6:40 pace.  82:22 for the ten. 8:14 avg. 

Worked scn. Masks and goggles.  Two baby team with Annalisa.   Kaye and Amy in back.  

Worked.  Scn with Jessicca.  Two baby team. Brooke and Beate in back. 

Ran 4.07 miles up Provo canyon.  Caught the girls.  Mel summer melody Kim and Julie e.  Campground water.  Left 7:19 am 

8 trail miles.   About ten avg.   three falls.  With Kim and summer.  

1 mile tm.   10 min on offs x 10.  1 min 6:27 pace.  1 min 10 pace.   Finished to 4 miles.   32:23.   Got cut but too tire and rainy /windy to go outside.   Ran at like 1230 pm. 

Easy run in post rain cool weather at 649 am.   9:11 avg.  here and there and every where up yo cedar hills too.  

4 up in 34:xx.   9:19/8:38/8:26:7:54.  1 mile 6:27 down. 0.5 miles back up.  0.5 miles down 3:08.    1/4 mile up.   Half mile down 3:04.   1/4 mile up.   400 in 1:30 (5:58). 0.12 up.   1/4 mile down 1:30.   0.12 up. 1:33 down.  0.12 up.   1:32 down.  Jogged back to car 1.55 miles.   Right Achilles bugging. Bc of hurt left metatarsal from slipping while icing a week and a half ago.   Overcompensating.   

Work. SCN.   Right Achilles ailing from overcompensating to protect left metatarsal. 

Work.   SCN.  Right Achilles less sore. 

4.2 up til met Jane and Kim coming back.  They went to fork.   I left af 720 am.  Them 7 am.   Very windy.   9:58/10:03/9:43/9:46 and 7:42/7:25/6:54/6:57/7:03 for last 0.4.  Achilles pretty bad.  Probs can't run tmr.  Iced with Jane and Kim. Achilles hurt all day. And now right lower back. left metatarsal  foot swollen and sore to touch. 

Tried my own scraping yesterday of Achilles.  It is not happy still. So no running. Lower right back also sore.  

84:53.   Progressive up pace every mile starting at 6.6 mph.  Chiro this am.  Ran at 12 noon. But Achilles still bad. So taking next few days off 

24:59. 8:20 avg. tm.  Started at 8:34 pace.   Testing Achilles.   It's still not happy.  

5 warm up 7:47 avg with Kim Melanie jane summer and Julie e  3x 1.5 track laps.  610-6:15 pace. 0.25 in between. Run back to af rec.  right Achilles bad. Have to take a week off at least. 

33:40.  8:25 avg. tm at home.  Start 6 mph increase every min 0.1 mph until 8 mph. Then back down until four miles.  Achilles hurt.  But not as bad.  Left toe that I broke a month ago a lot better. So swollen last week. 

5 up then down canyon with Kim Carley and Tammy.  920 avg up I believe.     7:39 avg down.   Achilles mad. And back on same side. Think it's a disc. 

4 miles slowly and painfully up Provo canyon with carley, summer, Kim , Julie E. And melody.   10:20/9:39/9:33/8:52.  Could not push off.   Then 1x2 miles tempo .7:15/7:13  (They did 1x2 and 2x1 mules half mile in between). After or at of  the speed my leg seized so I just ran back to car from there.  7:47. 6:59.  Iced.  

8:11 avg four out and back on canal trail with Kim. So hot. Almost quit at one mile.  Achilles and back.  8:49/8:11/8:09//8:06/7:55/8:12/8:01/8:06.  

3.5 outside. Feel sick. Headache. Achy.  Achilles mad. 9:06 avg. 

Too achy.  Mowed lawn instead.  Brooke busy with new cna job.  Three days in a row.  Amber soccer tournament games one a day mon 1-5 loss USA.  Tuesday tie 4-4.  Wed 2-0 won. 

Achy.  Headache.  Got covid tested.   7:55 Pm 

Started 6 mph.  Increased pace every min by 0.1mph until 7.7 mph.  Then back down same way til 6.9 mph stayed there until 4 miles.   8:37 avg. 

9:03 avg pace. Neighborhood run at 8 am.  Warm. 

Started at Timp temple.  Ran north to eternal fountain.  Ran north then left.  Then back through alpine rotary down alpine highway.  Crossed over through lone peak park.  Ended at bathroom for 10. Walked  and probs half mile of the 1.5 miles to car.  8:50 avg. 

50:49 for 5.05 mile lower three falls trail to upper lot and back.   10:05 avg pace. 12:03. 10:21/9:49/9:39/8:33.    Hot !  9 am. Two mtn bikers passed me near end.  Second one says watch out snake. As I jump over it.   Lovely.    Also slight twist of same Achilles. And barely left foot.  Separate times.  Feeling like I need to do more mountain climbing.  Watched the dawn wall a couple times this past week.  Wow!    Have an appt for lower back injection Thursday.  This Achilles is really my back.  Back hurting often and down leg. Lower right side. 

10 easy in pain. Mostly Achilles and lower back SI joints.   Pretty depressed feeling this way.  Ran 6.0 mph increasing pace every 0.1 to 6.9 mph (10 min). Sat down for a few min   Then repeat 6-6.9.. Back to 6.1-7 mph. Then 6.2-7.1.  6.3-7.2.  6.4-7.3. 6.5-7.4. 6.6-7.5.  6.7-7.6.  Finished.  88:42. Some speeding up at last few min. 8:52 avg.  

6 easy.  Mount of af canyon out and back on trail to past second potties and back.  Called into work.  Avg pace 8:46. 9:31/8:50/8:33/8:39/8:36/8:31.  Steroid shot piriformis and pubis area.  

10 miles with Kim and Jane fron AF rec to just past eternal fountain and back.   Steroid shot doesn't appear to have worked.   Lots of pain in same places.   But kept up with them entire run, painfully.  But aerobically good.  7:52 avg.  

4 up Provo canyon 8:11 avg.   6 x 2.5 min at level 4.  Avg 6:15 for all 6.  Slowest was last one with two hills. Lots of interesting muscle pains as steroid leaves insertion site into body.  Iced 12 min. 

7 easy from our new ice spot.  Out and back on trail.  8:22 avg 

Burning again last night.  Head.  Right hip.   Spine.   Girls running 20 wallsburg but I am up watching stranger things for second tint since it came out. And just didn't feel ready for  20.   But at 630 am I managed to get up and drive to Provo mouth of canyon.  I was thinking maybe 8 up and down. Of hard turn at 7 or 6.   Well I got to 6 at south fork drinking fountain. Like a tenth after and ran to 9.1 so as to not have to run into parking lot at finish.  I was at 18.16 at finish.  Stopped 30 seconds eternal fountain.  And campground. And south fork.  Then at turn around probs two min.  Them at south fork potty for two min. Then base of south fork 1 min.  Campground 30 sec.  and eternal fountain 1 min. 7.5 min stoppage.  Left 7:02:30.  Back 9:45.   Walked to car.   Other half of banana and Powerade zero.  11 min later rather than be done I decided  to run up a mile to just past eternal fountain.  More like up 0.92 as I did 18.16.  And back.   Jogged this.  Than iced for 14 min. The girls happen to get done at exact same time. And were icing up at Timp story park. Avg pace 8:32.  
splits 9:34/8:55/8:47/8:50/8:38/8:33/9:21/9:07/9:10/8:32/8:24/8:09/8:20/8:21/7:55/8:03/8:03/ 7:34/break   Back up 8:44/8:17

Pelvis hurt too much to do speed so decided to rest.  Work next two days 

Ran up AF canyon on newly paved road.  It felt amazing !   9 avg way up.   Total avg 8:25. Felt great way up except pelvis right side ! So kept it 7:333-8:09 pace on way down  Got shot today.  Done correctly into joint.  

Trail 815 am. South. To pghs.  Stop at school ten minutes.  8:45 AM.
Not practicing so left.  Ran up to trail.  Back to car on 1100 north.  8:23 avg at school 8:28 total due to lovely climb.  Got to go down similar hill om way to school to locust ave so evens out.  

Worked the weekend.    Ran today on my own as Kim forgot to tell me when and where so I found out late and just did my own.  Ran three falls bottom lot to 3.52 miles abd turned around.  Ran into Kim and summer at 3.35 miles.   11:34/10:21/10:38/9:56/10:31/10:22/8:49.   710 am.  Hot in open areas.  Hitting 102 every day this week.  79 on run. Some good shade to be cooler.  10:18 avg. 

4 miles up.  8:19 avg.  6 x 800 down.  1/4 mile up in between except once we ran the 1/4 mile down.   6:33/6:18/6:16/6:10/6:20/and 6:30.  Achilles sending electrical feelings so did slower.   Ran back to finish.  7:34 avg.  1.73 miles. 

4 mile warm up.   5 x 5 min at zone 3.  I started at 8.0. First min. Then 8.1 next two then 8.2. Then 8.3 for last.   Repeated pattern starting at 8.1 for next five min.  Then 8.2.  Then 8.3 set I increased every min to 8.7 with last little bit at 9 mph.    Three min jog in between each  at 6.7 mph.   Then Jane still had one more and Kim left so I did another.   Kind of creepy with social distance TMS at vasa.  First time there since March shut down. Taped off every other one.  Ran last one at 8.4/8.5/8.5/8.6/8.7/8.8 till 5 min. I always went over to 5:20 as tm started at zero miles per hour and took long to get up to speed.  Cool down mile 8:40. 

9 miles out and back on canal. Starting at 1100 north to mouth of canyon and up two miles.  9:09/8:38/8:19/8:15/8:04/8:09/8:23 (forgot to restart watch for 1/2 toward mile 7 mile so I ran to 12 reset watch and did 5.5 miles which landed right at 17.5 miles for finish).  Basically mile 6-7 not accurate as watch was stopped for half of it) pace accurate as I restarted it.  8:25/8:07 (half back down.  Turned at 8.5 miles )7:47/8:03 climb out of canyon after wills pit stop 8:04/sudden wall stood by cemetery for a second to regroup thoughts on finish.  Said just go easy last 5.5 lol. 8:34/8:18/8:17/8:07/8:06/7:49.  8:16 avg.   no breakfast.  Just stop at mile 4 water 30 seconds. 5.5 potty.  6.2 water.  8 eternal water. 10 eternal water again.  And 12.  And cemetery. And four from finish.  And 2.25 from finish.  All for only 30 second to 45 seconds except potty and 12 when I stretched and last four and Jonathan talking to me. Probs a min there.  

3.3 warmup.  0.5 miles then potty then 2.8 miles. Kim already at 4 so we started at vasa on our staggered TMS.  Ran 4x6 min at 8.6/8.7 (3min at each). Then next one 8.7/8.8.   Then 8.8/8.9.  Last one 8.9/9.0-9.4 faster  last 90 seconds.  2.3 mile cool down.  2 min jog in between at 8:48 pace (6.8 mph)each with one min standing rest just after finishing a set.  Exactly 3 min rest between each.  Warm up 8:25 avg for the 2.8.    2.3 mile cool down 8:19 avg.  

Easy loop outside new neighborhood to art dye to canal to pond new neighborhood left at bottom of hill into ivory homes.  8:36 avg. 

Per garmin. Hiked Timp alone.  Impromptu.  Courtney woke Troy and then myself hiking with friends at 4 am. So got up and ran out the door at 450 am.  Began hiking fast waking at 5:14 am.  Water one marshmallow gu way up and one cliff bar way down. 2:55 to top.    Hung around there for 15 min.  Got pics of me by strangers at top sent to my phone as mine didn't like the cold and wind.    Avg pace 22:24 for up and down assuming mileage right as dr m has more miles up and back 15.1.  I had 14.55.  5 hours 26 min.  Loved the whole thing.  Felt great. !! Did some light jogging. Not for any length of time more than' a min here or there.  18:59/24:19/19:34/20:46/23:53/22:30/30:27/45:20/22:36/15:48/20:42/1639/17:22/18:18/a and 0.55 in 8:39.  

Tm 7.5 mph x 7.   7.6-7.9 last three. Mostly 7.6 mph.  7:57 avg. no stop.  One water bottle. 1:19:30

Out and back with amber and the pups on three falls trail in alpine.   A little dip for the pups mostly raven a swim at end.  Oo la la muddy paws !  So bath time at home !  Went at 830 am.  21 min walk /jog miles. 

Met up with gals at vasa.  They had started warm up a bit already except Kim at 0.25.  Did my 3 mile warm up at 8:27 avg.  then 4 x 7 min with one min standing rest and 0.2 mile jog at 6.6-6.7 mph.   Then right into next.  Ran 8.5 for 2 min 20 seconds 8.6 for same and 8.7 for last 2 min 20.  Took tm 20 seconds to get ru pace. But was at a mile at 7:02 first one.  6:59 second.  6:58 third.  And 6:57 forth.  Last minute at 8.8-9 for last two sets.  0.4 cool down to 8 miles. 

Work 

Work 

Grove creek up to past bridge 0.15 miles. Developed a cough.  Vomited from the phlegm. So felt I should just turn around. No water on me.  16 min avg 

Work. Then hip killing. At work. Nerve pain. Hard to walk normal.  

Pain better but not completely.  No run.   Seems like a left lower back disk issue radiating to just above hip bone radiating to inner thigh. 

30 min.  3.6 miles.   Toning it down to three miles a day or thirty minutes.  Easy day. Hip and rib cage on left still in nerve pain.  Think it was strong window cleaner allergy at Vikings car wash.  

1 mile easy.  3 miles at 7:03 pace.  No stopping.  Last mile increased pace last few minutes.  Ended at 6:44 for a few seconds.  30:05 for 4 miles.  7:31 avg.  

Work 

Work til 3:24 pm. Off to pg  girls soccer v af.   No slaughtered. 1-2 loss.    

1 mile 9 pace 1 mile 6:44 pace x 3.  A little faster on slow mile each tome but always slower in between miles or equal to  6.8 mph.    Jumped off after each set of two miles to wash off sweat.  In basement at 1045 am.  Hot.   1/2 cooldown 8:34 pace.  47:24 for 6.   7:54 avg.  51:41 for 6.5.  

Worked the weekend.  Ran at vasa non covid style between Kim and Jane.   Warm up 4 in 33.5 min. Ended with an 7:53 min mile avg.    then some speed. 90 seconds at 10 mph.  5 min at 9 mph. 10 min at 8.6 for half and 8.7 for half.   Two min rest or jog in between.  One mile cooldown in 8:44.   Some upper body.  Hope I can be consistent and not get sore for nothing. 

Pelvis hurting all over. Just ran real easy outside loop. 4 miles. 

5 pm heat run.   Felt a bit of cool at times. Had been cool two days but temp crept up today to 88.    Just an easy shake out run.  No watch.  Guestimate on distance.  Pretty sure 10 min miles.  Maybe faster last one.  

Worked admit.  Busy 

Worked admit more busy 

6.2 up.  10.8 down. Hobble creek.  7 x 800s with Jane and summer.    Melody and Julie e went faster.  We jogged half mile in between. And Jane a potty break every one.  Lol.  Hard last three -four miles.  Dehydrated.  8:51 avg up.    Avg 6:35-40 for 800s.  Meant to be tempo.  

Work.  Lots of pain left hip left lower abdomen.  Down leg.  

Too much pain at vasa.    3 bike. 2 x 1/2 mile at 4 mile per hour.  

Work 

Too much pain.   Just went around fixing car tire and mirror and my side view mirror I busted after driving into my stucco.   Stucco barely noticeable mark.  Mirror broke off. 

Trail run ! Summit to tibble.  Heart attack ! On uphill.  8.6 miles. 

Tm before work. Easy.  Could not sleep. 

2 miles wayyyyy slow with incline.   Sooooooo tired.   Walked 4 mph.  Got incline to 5-6.  Then speed but did the 1.5 min at hill workout instead of speed. 1.5/2.5 off.   9 incline. 6.7 mph.   Then 5 min 8.1/8.2/8.3/8.4/8.5 a min at each.  Then 10 min at 8.1 for three.  8.2 x 3. 8.3 x 3.  8.4 x 1.  Then 5 min at 8.3/8.4/8.5/8.6/8.7.    Rest paces 6.3-6.7. Two min each except after 1 min 30. 2.5 min jog.  So thought I was done after last 90 seconds. 9 incline.  6.7 mph.  Jogged 5 min. Then Kim reminded me we were doing two each up abd two each down except not 10 min twice.  We were spread out in the covid spacing so texting each other lol. Ran two more five min like the second one above.  Then two more hill works like written.  Except last one sooo tired. So stopped at 43 seconds.   I had upped pace to 6.8 mph. But apparently not ready. Legs dead.    

Ranger x 2.1 miles.  23:07.   Raven less worried or distracted 20:30.    And to Brooke c house to help with some cleaning at new house. 

5 out and back lower three falls trail with Kim and back. No watch.   Either of us. Left 830 am.  Back 1028 am.    Very short stops except a longer one at water. 

Stop watch on Provo river trail.  Got there too late. Woke late. Girls left 15 min earlier.  Left 6:21 am. A little spooky smoky at same time.  Caught them as they turned around.   I kept going until 62:51.     Ran back and caught them.  1:57:45.  8:24 avg??     I think I went longer than 14.   Idk.  It was a head wind on way down.   Stayed up with Kim and Jane.  We all thought pace was harder than reading.  Last three miles 21:32.    So 7:10 ish. 

4 mile warm up. Two miles 17:28.   Potty.  Two miles 16:19.    5.38 miles in 40 min.  7:26 avg.  ran consecutively 3 min on. 8.7/8.8/8.9/9/9.1/9.2/9.3/9.3.  With last min of each one 0.1 mph faster.   2 min off   At 6.5 mph.  Non stop except first 20 seconds of each rest. Standing rest.  Also stretched for first two min of start instead of jog as I just completed warm up. I was not as rested but oh well.    0.62 miles in 5:26.   Leg workout.  With weights.  

Timp run/hike with Kim summer abd Jane.    845 am.  Saddle 2 hours 12 min later.  15 min break.  Back down in 1 hour 43 min.   Total time 4 hours 12 min.    Iced with Jane summer and Oakley.  Back at 12:57.  Waited 10 min for the other three moseying.  

Nothing but pain all week that got better and better.  But not ready for a 29 degree run in wallsburg with shorts.  Pelvis froze up.  Managed to make it back to car out and back 8.38 miles and back.   Painfully.  Took all day to recover.   Pelvis messed up.   9:05 avg.  

Worsening all weekend. But afyer short hike with amber and pups loosened some.   Started at 5 mph for a half mile. Then 5.5 mph another half.  Then 6mph for a mile. Then 6.3 for a mile.  Then 6.5-8 mph for a mile 8:39 avg.   then a mile in 10:05.   All 2 percent incline except 8:39 mile.   It hurt but I just got through it.  Lots of tendons pulling on my symphisis. And sit down bones.  Lots of inflammation.  

7 pm run.  10/9:30/9/830/8/730.  Home tm.  52:15.  8:40 avg. 

10 with Kim at socially distancing vasa gym.  5 miles really easy.  Started at 9:31 pace.  Ran 3.1 in 23:42.    Then last 2 in 16:30.  

Campground. Several loops.  Three up top four middle.  One below.  Guessing on distance with time spent. 40-42.  

4 miles again.  Roughly same course as sat.   Wasatch state park campground. 

Down canyon from summit with a good size group.  Ended a quarter mile past caves. 

4 warmup.   1 x10 min 8.2-8.4 mph.  2 min 6 mph  3 min 8.8.  2 min  jog.  Repeat. But at 8.9 mph.   Then 90 seconds 9.8 mph.    3 min jog.  Repeat.  But at 9.9 mph.  Then 3 min at 9 mph. Two min jog.     3 min  9.1 mph.  Two min jog.    90 seconds at At 9.9 mph.   Then 3 min rest.  90 seconds at 10 mph.  Done. 

Two miles with raven.21:47.   Two miles with ranger.  21:41 not including stop to pick up his poop.  

4 miles before work.  Could not sleep. Tm in basement.  

Golf course parking lot by lone peak hs.   Ran to fork bathroom and back down.  10 avg up or faster.  8 down or faster.  Found the group at the fork but ran past to bathroom so ran alone until last mile with carley. 2 hours 7 min. 4 min total of stopping.  Nice fall morning.  Left at 913 am. 

Pelvis in pain.  Bone up supplement allergy ??  Seemed to give me more pain.  Has sulfa in it.  30 min.  May. Be longer than three miles.  Loop via 1100 north. 10:09 first mile.   Ouchie.   Back to north past discovery park and back home toward 1300 west.   

Pain starting.  Ran 1/2 mile slow.    Then 1/4 mile walk 3.5-4 mph. 7-8 percent. Incline.  Then two mile jog.  18:20.   Then joined the girls in speed work.   8/5/3  min each with 5/3/2 min jog in between.  x 2.      23:07. First one. 23: 04 second one.    3 mile mark each. Ended with 3 min speed work no jog.  Just potty.   Then at end of second one ran 4:36 min to get to 1/2 mile then decided to finish what I didn't realize Kim and Jane were joining summer in doing -- another 5 min at the 8 min pace.  Ran paces at 8-8.1 /8.3-8.4//8.7-8.8.     And second set 8.1-8.3/8.5-8.7/8.8-9.0 last one.     And 8.1-8.4 last five min which I ran til 0.75 miles so 5:30 min.   To an even 10 miles. 

Home tm before work. 

4 miles with Kim. 8:15 pace 

4 miles warm up 34:48.  10 min at 8.3-8.0 pace.  1.35 miles.  0.5 mile jog.  4:39 so 9:18 avg.  5 x 2 min at 8.7/8.8/8.8/8.8/9.0 pace with three min at 6.5-6.6 mph in between.   25 min -3.15 miles.  Total 9 miles.   Snowed last night.   Covid lock down. By governor. 

Easy tm run until last mile where I had the notion to avg 9 for five miles when I was at 37:10 for 4 miles.   I was going up progressively and was at 8:27 pace the first quarter mile.  Got in at 44:52.   So a 7:42 mile.  Mostly all at the end making up the difference.  

18 miles vasa.  Up by 0.1 mph starting at 6 mph. Until 7.2.   Then did 6.7/6.8/6.9/7.0/7.1 mph.    About avg 8:58. 

3.25 mile warm up.  Not sore from sat 18 miler.   But pelvis a little.  Took it slow for warm up til end.   Then 8 x 800s with 1/4 mile standing rest at same pace.  8.7/8.8/8.7/8.8/8.8/8.8/8.8/8.8-9.2.  Going easy to protect my pelvis.  Weights for legs with Jane and Kim.  

Outside jog around neighborhood by temple and by Lincoln academy and east by silo road new division. 

7/7/30 x 5.  7.5/7.5/30 x 5 8/8.5/30 x10  with Kim after 3 miles warmup. 

Up abd back canyon to fork 1:28. 50 min up. 38 down.  

1 warmup. 2.54 7.0/7.0. X 5.  7.5/7.5.  X 5   8/8.  X 10 

5 slow and high incline due to pelvis hurting. 8 incline. 4-6.7 mph.  4 incline briefly with faster pace.  56:12 time. 

4.5 warmup.  Bathroom issues at 2 miles.   With Kim.  So cold out. 19 degrees. Boycotted trail run with Carlee and summer etc.  Ran 4 x 10 min at 7:30 (last 5 min of last one faster mostly 7:24).  Five min jog in between at 8:57 pace.   No stopping entire pace work.   Ended with the five min cool down.  7.5.   12.1 miles total.  

5 tm easy miles work next two days. Everyone not available.  

Super easy miles 1 percent grade.  Pelvis issues and flu shot Monday night. 

Trail miles    Met at lower falls 630 but I was late so met at upper falls an ran to them.  Got to 0.9 miles. They were at 1.4.  Ran back and up three falls.   Proud I could stay up with them. The leaders. The whole way.    Pace probs 10 min.  Fastest maybe 9.   2 hrs 40 min.  With stops. 

Home tm before dr appt 

5 warm up then 30 seconds on and off x 20. 7 mph x 5.  7.5 mph x 5.  8 mph x 10 

4.5 warm up. Then 2 min. 7.2 mph.  3 min 8.2 mph 2 min at 8.7 mph. 3 min at 6.5.  1 no. At 7.2 mph. 3 min at 8.7 mph.  1 min at 9.9 mph.   3 min at 6.5.   Repeat x 1   No recovery at end.  Equals 33 min speed play. 4.3 miles. 0.2 miles walking.  

Easy 5 at 4 percent grade.  10-9 min miles.  

Trail run lower falls parking lot.  Alone. 930 am.  Some snow on trails.  It was nice.   Turned a little after third falls. 39:22.  Five min faster last part down then it was first part up.  1:15 total  only stop watch 

3 mile warm up.  9/7/5/3 min with 3 min between each including at end.  7.8-8/8-8.2/8.2-8.4/8.6-8.8.  3 min at 6.7 mph. 

4 warmup.   6 x 1200 at 7:30 pace.  With 0.25 at 9:13 pace.  No stops.   Pelvis bad.  

Christmas Eve run.   Pelvis hurting.  Slow run.  House to house.  Jen, mine, carley and Kim's.  

12 days of Christmas run.    Ooo la la.  12 min warm up.  11 min tempo. 730 pace.  10 incline /10 mph x 20 seconds.  40 seconds standing rest. 9 mph 90 seconds at 8 mph. 30 seconds at 6.5 mph.   8 mph 8 incline. 30/30 on offs.  7 min jog.  6.7 mph. 6 min planks and push-ups.  5 min potty break. 4 min. 4 incline.  3:33 x 800. 2 min walk.  One min all out sprint.  

Jog at 2 pm Christmas Day. Such warm weather.  Sunny.  39 degrees.  

5 miles up hill. 3 percent 3 miles. 4 percent 2 miles.  45:46.   9:09 avg. weights.   Then 3 miles flat. 7:30/7:24/7:19   Avg 7:23.  

Disneyworld all week.  Sunday to Saturday.   Non stop.