Believe to Achieve

81:19.  Warmup four. Then 8 x 800s. 8.5/8.6.     8.6/8.7.    8.7/8.8.     8.8/8.9.       8.9/9.0

9.0/9.1.    8.8/8.9.    8.8/8.9/9.0/9.1.   1/4 miles in between at 6 mph 6.1,6.2,6.3,6.4,6.3,6.3,6.3-6.7.    

Work 

Work

Christmas stuff taken down.   Tired.  Went to bed late last night.  Amber confessed to not actually eating. 

4 mile warm up 8:26 avg.    10 x 7.5 x 7.5 x 30 seconds    and 10 x 8 mph x 8 incline x 30 seconds on /off.  

1 mile easy   Pelvis too much pain. 9:55.   

5 mile warm up. With last mile at 7:33.  Then 10 min 7:08 or faster.  5 min easy. 8 min 7 pace.    4 min easy. 6 min 6:53 pace.   3 min easy.  4 min 6:40.  2 min easy.  2 min 6:30 pace.   1 min easy.  Roughly the paces. Had treadmill issues 

Work 

5 easy treadmill at home.  43:30.  1 percent incline.

Work 

7 trail run. Just past third falls in alpine.  Started lower falls. Icy patches.  Packer hard snow.  Maneuvered around really bad spots til finish when I slipped 0.1 miles from finish.  Iciest spot. Like someone swung at my legs and my arm outstretched also slipping. And landed hard on right side of chest:ribs.  Could not run Saturday the next day.  In so much pain laying down or trying to sit up in back and center of chest to right if sternum.  Bruise on right hip.  Some whiplash.   20:26 to top.  11:33 to road.  Turned around at 42:35.  Back up from road 11:50.   17 min exactly to car.  Last 90 seconds prettt gingerly after fall. 

5 mile painful. Run.  4 mile warmup.  2 min 9 mph.  2 min 6 mph x 2. ?? Can't remember.  Hurt too much. 

Weight lighting  with Brooke.  12 body parts x 3 sets x 12-15 reps each.  Was fun.  Sad call from Amber.   Worried about eating junk at CFC. 

4 mile warmup.   Next to Kim at vasa.   
7.5 x 7.5 incline x 30 seconds x 5.   
8.0. X 8 incline x 30 seconds on/stand off x 5.   
repeat x1.     2.58 miles only half running. So 1.275. Miles.    
then jogged to make 6 evem miles.   
much better phone call from Amber. 

2 mile warm up. 6-7 mph.  Mostly slower.   18:49    

3 min 7.5 mph   2 min 8 mph   2 min 9 mph    
3 min jog 6.2 -6.4 mph     
1 min 7.5 mph   3 min 8.5 mph   1 min 9.5-9.8 mph     
1 mile cooldown at 7.0-7.1   Evenly   45:30 for 5.3  total miles  

Tired of being a slug.  Pain 50 percent better from cracked ribs.   Ran 2 miles   Warmup. Then 5 x 1200 with 2/4 at 6.5 mph.   8.2/8.2/8.3/8.3/8.25. 38:18 for 5.   7:39 avg. 

5 warmup.   First mile 9:19.  Next 4 at 8:30 avg    7 x 2.5 min at 8.5 mph.  7:03.  2 min jog in between.  At 6.5 mph.   Stopped at 4 miles. 31:23.     7:51 avg.  

Work admit busy.  

Work admit.  Busier.   Worse for night shift. 

TM.  Couldn't sleep due to rib pain.  Up 130-4.   Gym 930 am.  8 miles no stopping.  Ribs hurt when I stop.  Pelvis angry from adductor machine Monday.    Had to push through pelvis pain   Started 6.5 mph   Up 0.1 every mile until last one faster and faster   69:53   8:44 avg   

4 miles.   Probs 930 -10 avg.  pelvis a wreck.   Out and back from gym before storm.  Chilly.  32 degrees. 

23 ish min elliptical. Etc.  can't remember. Another machine for 20 min 

23 ish min elliptical 25 min stairclimber   Bike in theater room. Elliptical in theater room.  Brooke at gym too 

Gym am 30 min elliptical. 25 min another kind.  And 20 min another kind.  Evening weights with Brooke and 12 min arc elliptical.   Massage table 

35 precor elliptical no arms on these.  18 min stair climber.  7 min elliptical.  14 min walk tm. 

6.3 miles elliptical   The one that can be like a stair stepper. 60 min.  3 min at each height. 20x3 min. 60 min.   12 for all but last three to four min at 13.  Arms and legs weights. 

1 hour elliptical blue.   16 min next to Brooke.  Weights.  Massage.  

Bad headache.  No more Bai drinks !    Or storm.  Or the bread that stopped my gut ! I worked Tuesday and Thursday.  But couod not work out today.  Felt awful.  

3.1 mile jog in 30 min.  30 min elliptical- arm one by precor.  Hips so angry after today.  Arm weights and abs.  

2 easy.  Painful miles.   Torn labrum and fusing pelvis.   1 hour elliptical. 6 miles.  Work next two days 

1 hour stair stepper.  Ooo la la.  

Work.  Insomnia.  Stress and daylight savings and stress.  

Nothing at gym again.  Too tired.   Like only five hours sleep in three nights total.   Yard work.  Vacuum.  

2 easy. 19:30.   1 in 9:32.    Speed work.  First time in forever.  More like pace work.  7.5/7.6/7.7/7.8/7.9/8.0/8.1/8.2-8.7    3 min at each pace from zero mph  so wouod go to 3:23 then cooldown until 0.5 total    Wait for Kim etc to start next one     Usually 2-2.5 min off stretching   

5 out and back from lower three falls parking lot with kim and summer and jane.  several long stops stops.  13 min average.  

work scn the admit second half

very gingerly 1.4 miles from top of tibble, to tibble and to entrance of af canyon parking lot.  10:24 pace due to injury of a lifetime.  Most likely I have anklyosing spondylitis.  Pelvis is a mess more than words can describe.  Basically it is trying to fuse and the pain is relentless.  I can't open up my gait so I go very slow.

work scn

work scn

battle creek to nearly the stream (almost the top) then turned around when I saw carly constant walking barely any running up but ran down with carley's poles not fast but enough.   left about 745 am.  returnend 915.  guestimate on distance

Same as Thursday only slower.   27:57.  Didn't keep increasing.  

Three miles tm next to Amber.  27:30.    Started at 5.5 mph. Increased pace by 0.1 mph each minute. Cool down to 30 min. 

Three falls out and back from lower falls trail.   First that Amber.  No stops til top.  19:15. 1.5 swirling climb.   1 down.  Rest 90 seconds up top.  Two min at turn around. Then 90 seconds at top again. Ran that mile up in 10:15.   Total time 58:33.  Running time 55:25. 

Stop watch.  Coming out of 7-11 potty when start gun went off on crosswalk.  No plan but to run without stopping in lots of pain.  Mile markers : 7:57,7:45, 7:46.  Last 0.1 at 7:09 pace. 24:18.   Amber exactly a min behind me.   

Work admit.  Five babies by noon.  24 week transport. 

Work.  Bed 1. 35 weeker.  Bed 4. Iugr 37.6.   

With ton of months off of real running this was tough on my pelvis last 4.  1:10:50.   Up and back Provo canyon. Alone.   New mile markers.  929/851/907/917 pace stop watch.  Windy !!   Way back 845/815/823/824.   Stop at turn around.  Stretch. Eternal fountain. Brief x 2. Potty at bridal veil parking lot.  Avg 851.    Weight 146

Vasa. 5.5 mph.  Increase by 0.1 mph every 3 min until 30 min. Then increase by 0.1 mph every 2 min until last min increased to max 6:53. Paying attention to startches.  Going to eliminate a lot of them.   145.   Started yesterday.  4 miles in 38:59. 9:45 avg. 

elliptical 40 min and weights with amber

admit

admit

admit

elliptical and weights

Worked until 4 pm Admit.  troy back from boy's camp. ellpitical for 45 min and weights late like 7 pm.  SOOO tired. 

pelvis injection (symphisis pubis)  NO answers but that at dr short of fusing the pubis bone.  No thank you. Third one.  July 2019/July2020/ June2021

admit

65 min.  Lower falls parking lot trail to first falls and back.  Trying out if shot working.  SUPER painful!! Last 2.5 miles.  could tell it was gonna be bad at 0.5 miles.  Just barely 48 hours from shot to early to tell. 

admit.  covid vaccine.  pfitzer.  only got a sore arm x 48 hours  and headache a day later x 48 hours.  

rest with amber. 

admit.  sent home early 515 pm.  no work out. 

arrived with amber with 6 minutes to spare.  ran nice and easy to try out pelvis again.  9:15, 7:55, 7:43 then 25:12  for miles 4, 5, 6 combined.  1:40 (8:20 pace for that lovely uphill 0.2 miles).  50:47.  Amber passed me just before mile one when I was just feet ahead keeping her afloat.  She stayed ahead til 3.5 miles when we ran together the remaining.  She finished ahead by two seconds.  NO pushing it.  But would have placed 3rd if signed up.  Amber fifth if she had.  However if racing probably could have done 50 min with the bum pelvis.  

2.2 mile jog on tm.  Weights. With Amber. 

2 mile out and back at follow the flag 5 k trail warm up.  Then did the race. Got behind at start then should have gone easier. Because I was 9:30 at mile maybe a little faster. Had stop watch. Then ran up hill mostly walked it for 1.1 miles.  Then down to finish behind a cautious girl on no passing.  So lost Brooke the runner I met at start.   Came in at 35:30.   Want to run this a few times a week to get good at it.  Legs sore from squats Wednesday. And squats with weights. Way too many.  

Walked the race course with Troy and pups. 70 min.  With stops to swim for pups. 

3.5 warm up by Kim.  Then 28.5 min tempo.  Half of what they did (57 min) 7.5-7.8 mph.  So 3.61 miles in that time.   Then walked 0.2 miles at 4 percent incline to cool down.   7:53 avg for tempo.   Back and right hip started to ache a mile to finish.  

Estimate.  Timp caves to fork via campground. But past the exit on trail for 0.1 or more.  Then to fork.  Then up from fork for 6 min. Then back to fork.  Then again with Kim and Jane as they were on their last hill repeat.  I had a major problem with my leg.  Right groin and right hip /back lower.  Unable to run after 0.1 miles and walked a mile.  Finally couod run. Gingerly worried about same pain enveloping.  Ran past fork again to same point then back to car at caves via campground.  61.5 min running time.   1:24 with the walking.  

Dirt road from Hades campground to iron mine   Looped in that campground x2.  Leg problem again. So had to walk twice for a minute.  Gingerly ran back.   This happened at 1.5 miles from other camp.  

Walk jog not really run.  Tried. But man leg bad off in groin and back of hip.  No can do. Not even going to try sat.  Sunday day off as usual.    

Elliptical. Right leg groin to hip. So only ran 3 min 38 seconds.  30 elliptical. 30 bike.  Weights 

Work. Admit. 

60 min.  With two min walking.  First one min at 6.3 mph hip acting up before the screaming   Stopped walked by Jennie. Two min. Then able to run 6 more miles non stop.  Easy 6-6.8 mph. Mostly 6.5 mph. 9:30 avg with the walking. 

Me and ambet arrived 20 min before race.  Ran speedy Spaniard.  47:55.  7:36 /7:38/7:41/7:43/7:48/7:55 and 7:32 pace for last 0.2.  First in age.   Over fifty first.    Bus to car.   Covid vaccine not a problem.  But as I write this getting the headache like last time at day three.  Amber had one during race. Ran 52:29.   

Hike kanarra Falls.  I drove to cedar with my three girls. 5 mile hike. Ate at snackery.  Drove home in torrential storm in cedar.   Flood in cedar and hour after I drove through. 

Slow five miler at vasa. Next to Riley b mom.  Talked and jogged 

2 warm up in 17:27.  3 in 24 min.     7 x 2 min at 8:57 and 1 min at 6:48/6:44/6:44/6:44/6:41/6:41/6:41    Til five miles.   Weights with Amber. 

2 mile warm up.   5.52 mile tempo at 7.6 mph which is 7:53 pace.  No varying.  No stopping.   I was going to try to six miles or 63 min like the girls were doing but my right  piriformis tightened. And felt a pull to hamstring so I stopped. 43:35 min. 

With Amber. 10:00. 9:25,9:14,9:06,9:04,8:44 and 7:31    Training Amber for a half marathon.  I made her a 6 week guide.  3/3/5/3/3/7. First week. But we are headed to Disneyland. So we ran the 7 today.    Pace goal 9:30-10.  With last mile 7:30-8 pace.   Ambers last mile was 8:15.  Her foot has been bugging her Bc of her shoes we think.  

Disney California 

Disneyland 

Disney California. 

Disneyland 

Disneyland 

Drive home.  Cedar city ticket for trying not to speed. But apparently I was. 

1230 in afternoon easy pace 5 miler.   Hot but I felt good.  84-88 degrees. Amber felt awful.  She had downed two diet Coke's with caffeine 64 ounces total  yesterday on drive home from California.  And she has iron deficiency anemia      So those two together problems.  She rarely drinks caffeine and I can't take caffeine and run. For same reason.  Heart rate and breathing issues.  So she ran -walked 4 miles.  We started on trail by the old af hospital.  Up by art dye to bathroom by lone peak hs.  Water stops x2. Amber laid down in the ground. 9:36/9:15/8:36 for last half mile before turn around.  Restarted watch. 9:24 purposely slowing for Amber. But she is struggling  wanted me to go ahead but I woiod stop and check back on her a couple times. 8:56 anf 8:52 last half mile.  

8 miles  out and back canal trail from 1100 north southbound.  Felt good.  Last mile hotter but no pain.    9:119/8:48/8:53 slowing for Amber who has a panic attack then she stopped amd turned around.  Last mile 8:37. 8:28/8:28/8:39.   Feeling hot.  8:30.   Easy pace.  No pushing it except last half mile slightly.  Probs 8:15.  Amber Didn't take her medication for 3.5 days. Ughhh.  She revealed.  She takes pristiq for her ocd.   8:42 avg.  stopped to help ambet.  And at halfway for one minute.  And for water x 2 30 seconds each probs.  

3 before work. Tm.   6.7 6.8. 6.9 7.0 for half mile each. Then 8 mph x 1 mile. 7:30.  

2.78 warm up.   With four pick ups to 724-730.  Then 1 mile at 8 pace. And 5.59 miles at 7:53 pace.  (52 min tempo in 5.59 miles).  Run a minute. Back at pace. Too tired. Heart rate up. Sweating buckets.  Walk a minute.  Up hill.  Run 23:59 to get 2.75 miles.  For 12 miles plus.  Jane and Kim beside me doing their 67 min tempo.  I could only get to 52 min.  

4 warm up.  1 at 9:13.  Then potty. Then 3 more paces 6.7-7.1 with three pick ups to 8.5 mph x 30 seconds each.  25:14..  Thinking ... what am I going to run to get to 8?   Decided 1.5 min off 1.5  min on x 10. Offs at 6.5 mph.  (9:13)  Ons at 8.5 mph (7:03) x 8. Last two: 9th one at   7:03 for 30 second and 6:58 for last 60 seconds. 10th one 6:58 x 3:04 min in order to get to 4 miles at 31.34.  Goal was 32 min for since avg of 6.5 and 8.5 miles is 7.5 mph (8:00 pace ).   8x 4 = 32 min.  

AF canyon Tibble Fork to golf course parking by lone peak hs.   Went with Angie Kim and Jenny.  No watch.  Probs 8 avg ??  

2 miles to af hs.  Track to three miles.   6 x 800 at goal marathon.   3:45.  Ran 3:49/3:50/3:46/3:43/3:36/3:34.   Legs tight from down hill yesterday and left IT band giving me signals to stop.  Ran 0.25 after each one. Avg 9 pace. Walked home.  

Easy tm miles. Started at 6 mph. Up 0.1 every 0.5 miles until 6. 

Decided to join kim Jane summer melody and Julie e down mount nebo. I did 17 they did 20.  Dropped off up 17 miles from bottom where we parked. Hunter summers brother drove us up. I ran alone amd man I am out of shape Bc of lack of mileage and pelvis issues for six months.  Paces :  9:09/10:01/8:51/8:23/8:07/8:11/7:57/8:11/7:57/7:51/8:03/7:40/8:03/7:52/8:12/8:44/8:09. 

6 recovery miles in basement on tm. Sore.   Yup.  Started at 5.5 mph. Ended at 6.7.  A little above but not long. 57:58 min.  9:40 pace avg 

5 easy.  Then 3 x 0.75 at 6:58-7:03 pace. 0.25 easy. Not feeling well.  So done. 

Just not feeling well. Diarrhea for a week.  E. coli? From boil order ?  

2 miles easy then three miles in 23:31.  8 /7:53/7:47 and faster for last half mile.  

Burning and pain in left abdomen.  Diverticulitis. Went to dr.  

Plan was 18.   Got to 1100 north 8 am.  Ran by 805 am. South to Provo canyon up two there.  Left hip started to bug there so just turned around after miraculously running into Melanie right before turn around.  We walked 1.5 miles back to her car at mouth.   The walking hurt so decided to just bail.  Melanie drove me to my car.  9 avg. 

3 easy.  2 x 11 min 7:47 pace then 7:41 pace. Last few minutes my butt and back were hurting. So decided not to join Kim for last two.  Since then haven't been walking normal and in pain.  Monday crawled upstairs. Tuesday. Called into work. Walking  painfully slow. Wednesday slight better like 10 percent. Go to work Thursday. And by end of day barely able to keep walking. Moving like a snail.  

Called in Bc not walking well 

Saw dr sanders.  He was late so I left early to make appt with Amber for dr Holmes 

Called in. Walking no bueno 

Called in 

Test dose. Lidocaine. Cluneal nerve. Left.  Took 7 hours to work lasted until 9 am next day. Worked next day Friday and it got worse amd worse. 

Pain has been bad last two weeks. Went to spine intervention dr thinking a nerve was being compressed. Did a test dose. Barely touched it 7 hours later.  Worked painful shifts. But today I thought I'd go to gym see friends.  Walked a mile in 31 min.  Hurt   Wondering if broke something like si joint ?  Muscles in butt sore.  Back sore on left.  Then some weights.  Then nothing rest of week but work and BYU soccer games. Walking very poorly. Icing constantly.  Ibuprofen q 8 hours 2-3 pills.  Every day seems like no change. 

Worked.  Just bad by last 4 hours with walking. 

Lumbar mri.  Shows two bulging discs. Three with moderate dessication.  Some mild foraminal stenosis.  I don't think this is the issue. Back and forth with dr Holmes nurse telling him through her.  

Worked again.  Another painful shift 

Adjusted by Marc Bowers.  So much relief. Walking normal. Not much pain   Adjusted my SI joint. Heat and ultrasound. 

Very slow 2 miles. 12-13 min miles. Left back by si sore.  Tender.  But that's it. Saw dr Holmes. Just to have it all on paper.  He didn't seem that finding out problem wouod change things.  Ughh.  

Worked. 

Mri si joint.  Si joint good. But have a good sized stress fracture in sacrum took 3.5 weeks to diagnose with no improvement except Monday so tried to run amd did. 2.  No problem Monday. Just sore then 3 today before mri.  Quite sore localized left SI area.  Then no longer walking well tmr.   Yah i damaged it more before diagnosis Bc lumbar was 2 bulging discs and 3 moderately dessicated ones. And some mild arthritis amd narrowing at L5.   Also a pars defect at L5. So didn't know I was dealing with a fracture.  Guessed the si May have a problem when I hit the rock on Provo river aug 23. 

Painful walking all weekend.  Ughh. 

elliptical 30 min easy.  
Marc Bowers ultrasound and laser and massage and adjustment snd can now walk normal again 

Work.  Capstone. Justine.    Left for two hours to see orthopedic dr.  Said he tells patients with this 12 weeks no full weight bearing.   Said 6 hour shifts. 10 min sit break every hour.  Next six weeks. 

Woke with painful head on left.   Headache on and off all day. On left occipital. And down neck. Elliptical 36 min (3 miles ) and light weights.  

1 mile before.  1 mile after.  Upper body weights.  9:17 each.   Then walker jogged a mile 4 percent incline.   Vasa 

4 easy tm at home.   Started at 10 min miles.  Five min increases by 0.1 mph.  To 6.5 mph for three miles. Then a little faster for part of last mile. 8:34 for five min.  Rest easy. 
weight lifting.  At home.   Then work. Clear liquids today. Colonoscopy tmr.   Over 50 is so fun.

Colonoscopy.  Issues afyer for a few weeks.  Ran only a few times.  

Fork to Tibble and to nearly base.  Met the girls on their longer run starting up right fork.  

Guessing 

Easy before covering Annalisa.  TM.  

Guessing 

Trail run. With Amber.   Three falls. Kim summer and Jane too.  But didn't really run long with them. 56:34 stooping watch briefly four times. Fracture pain on way down with overstriding.  Uphill better.  At turn around felt pull in inner hamstring then fracture after up so slower on way back. 19 to top.  16 to bottom on way back.  

Resting the back. 

Worked all weekend super nauseated all weekend.  Diarrhea Monday.  

Easy miles on tm at vasa with friends 

2 easy.  Then 3 x faster.  Not speed due to fracture.   8:20/8:13/8:05 pace.   Plan to run thankful 13 thanksgiving day.  1.5 min standing resr to 10 min per session.  1 mile cooldown. 9:15. 

Not sure how I did this except the brain is powerful if it's done something harder it can do the easier easily. Basically goal was try 9 pace (under 2 hours) with slowest mile first mile. No speeding up.  Baby the fracture of sacrum.  12 weeks last Monday. Not supposed to be running yet but I am doing my own method to heal and strengthen my bones in general. I have been diagnosed with osteopenia- almost osteoporosis!  Genetic.  Four broken bones this year. Three ribs January one sacrum sept 6. Both from injury but dr says sacrum shoood not break from a rock hit while tubing in river that easily so did a bone scan.  I hit it pretty good I think. But then maybe since bones break easy it hurt more. Anyway afyer 915 on stop watch for first mile. I kept pace pretty even.  The sun coming out helped the frost bite feel to the air.  About mile 6-7 worried about pelvis/sacrum so slowed or watched gait more closely and it went away.  Accessory muscles kind of flip out Bc of the healing happening.  Much better then is was 12 weeks ago.  I had to use a walker to get around and took three weeks to order right test to learn of my fracture.    Anyway with a few miles to go I passed many people.  Only two guys passed me last mile. I could not risk sprinting or a 7 pace.  It's scary to be one edge of what your bones can handle. But I figured my body out and it rewarded me with a 3rd place on 50-54 age group. 6 seconds behind second place !?  If I only knew lol.  Here are stop watch with course mile marker splits : 9:15/8:43/8:37/8:54/8:20/8:49/8:41/8:46/8:35/8:37/8:39/8/31/9:08 for last 1.1 which is definitely  no sorint (8:18 avg).  Oddly longest running in 3 months was aug26. 17 miles before break sept 6.  And then no running for weeks. Supposed to be much longer before I could start running.  So next longer run was 8 miles three weeks ago and 6 miler yesterday.  Averaging 10 miles a week if that.  Odd no wall or get me done with this.  I talked the whole time.  No music. Just chatty to. anyone who wanted to.  Pumpkin pie at finish was so amazing !  

Shake out run. Barely sore yesterday or today.  But sacrum when coming from laying to sitting makes me half Yelp so took it easy yesterday. That pain Started really late afternoon.  Did 1 mile. 10 pace.  Stop.  1 mile 945 pace.  Stop.   Then different tm where Angie was. 9:30   Then two miles.   9 avg.  18:01.  Started at 6.2 mph. Increased every two min by 0.1 mph.   Faster increases last 1/4 mile.  Got to 6:58 for about 15 seconds.  

30 min easy. Home tm.  Have a cold.  Covid negative Saliva and rapid.  

Took it easy.  Fracture site sore.   Got flu shot.   

9 easy. Up from golf course parking lot by lone peak hs up past caves about 0.3 miles.  Total 9 per stop watch.  Took it easy. But by last two miles sun out of goals course snd leg /hip felt good.   1:29:59.   10 avg ?   Think ran more than 9 Bc was faster downhill. 

2.5 warmup easy. But faster than usual.  18:02 for 2.   1/2 mile on different Tm before that.  6 x 7.7-7.8 mph x 2 min and at end 8 mph  to two miles so a 3.5 min stretch.    Standing rest 30 seconds.  Just retraining legs for speed.  1/2 mile cooldown.  9 pace.  

Canyon 1 up from pine hollow then to fork. Then ti Tibble then back to car at mouth. 

Week off.  Back no bueno.  Went to PT yesterday.  60 mi. Elliptical weights. 2 easy miles 

1 easy.  After 45 min elliptical   

New endorphin soeeds by saucing.  Feel good. High support.  Nylon plate. Ran 6. Easy 

Weights   With Amber  abs too  

3 mile easy warm up. Endorphin speed. Loving them. Then decided since no pain to try a little speed.  2/3/2/3 repeat.  First two min at 7 mph. Then 8 mph.  Then 9 mph. Then 5-6.5 mph.   Repeat.  Felt good   No pain in the new shoes that give a good lift and bounce to them. Not soft but a good security. 

5 warm up. 4 easy 36:34.  Potty. One at easy first half picked way up last bit so mile 8:23 

Then 2/2.5/3/3/2.5/2 min with equal jog. At 9/8.8/8.6/8.8/9/9.2.  Jog at 6 mph to 6.2.  Didnt come off during this.   Pelvis and butt hurt at last two beginning of cycle.  On harder treadmill.  So -1 for the speed part. All else zero.  Ran until four miles when done. So 32:12 for 4.   Upper body weights.  

With Amber my 5 miler.    About 45 min 

3 easy miles at gym.  Then upper body weights. 

3 warmup.  The 5 min x 6 workouts that Jenny Kim summer Angie Julie e and Jane wrote.  Janes had some down hill only two min Amd my sacrum got upset so only finished there.  Skipped Melanie's    They all came at 646 am. So I was warning up to Julie e and Melanie cooling down. The other we're leaving.  I got there at 8.  

6 miles easy before Disneyland.  TM. Kim joined me last mile. 

Disneyland two loops. One alone one with amber.  About 73min.