Believe to Achieve

2.5  warm up.  Then 6 min on/off .  12 min total   1.5 miles.   Not sprints.  Just 8.0, 8.1, 8.2, 8.3, 8.4, 8.5.  Amber not doing well.

Body aches.  scratchy throat started at work.  Scratchy throat gone with motrin.  Fever 1500. Put on n95 finished shift.  Body aches worse.  Covid rapid positive at home after work in less than 2 min.  On leave from my high risk unit for 10 days.  No expsures from me per employee health.  I never took my mask off at work .  Only at lunch off unit with only my daughter who has tested negative that night and at day 5.   No symptoms.  Husband tested positive Friday. Was  Negative tuesday.  Courtney who left our house Monday tested positive on Saturday.  Negative tuesday and thursday.  Tested at work as a CNA.  Brooke negative but was sick with mild cold symtoms from Christmas on until 1/3.  Negative 1/4 when I tested positive.  Went to Disneyland 12/31 and 1/1 18 hours and 14 hours each.  Headache that night and all next day.  Sinuses stuffed by day 3 but not nose.  Meaning sounds stuffy but can breath.  Fever only last 6-8 hours.   Body aches on and off until friday.  NO motrin needed saturday, sunday or today 1/10.  Ran today :D.  Lifted weights.  3 miles easy 27:43. 9:14 pace.   Lots of energy. Cleaning etc.  Slept good last three nights.  First three insomnia!!  No loss of taste or smell.  Cough milk but barky for two days.  NO very very very rare to cough at all.  

3 miles  day six post positive covid.  Feeling great :D.  27:43. 9:14 pace.  Just going easy.  Lifted weights.  See entry 1/4/22 for details.

3 easy at home tm.  faster at end to beat my time monday (7 days covid, 9th day today).  27:40.   Monday night 1/10 I was in a lot of nerve pain in my right groin to buttock so didn't run tuesday and wednesday.  Felt okay on this run, pelvis front of bone not symphisis burns/feels like pulling fascia.  Also did weights.  Tonight no pain in groin.  Figured covid trying to envelop my muscles.  Like viruses like to, hence the two days off.  Feel great symptom wise.  

3.66 miles from church at mouth of AF canyon  to timp caves crosswalk at building in 39:45.  10:51 pace.  Nice and easy.  Then 4.7  miles down to golf course , got on trail there and went to the parking lot there at the bathrooms on trail across from lone peak hs and back north to church.  9:32 pace.  No pushing it.   All evenly paced.  Pubic bones tight.  Warmed up so kept them calm by running slow.  This is my phone watch.  Pleasaant morning last day of quarantine. 

elliptical.  pelvis in too much pain

vasa with amber   just did 30 min elevation walk, very slow jog then   angela texted me to work tonight instead of tmr so I said yes  200 bonus plus 1.5 x pay and differential.  

gym with kim   incline sw (modified) after 2 mile jog  8 x 90 seconds at 6 to 6.5 mph at 8 incline, walk in between for 2 min 6 incline at 3.5 to 3.6 mph.   leg weights

too much pain to run right groin and butt intense pain.

1 mile jog (9:55) then had to use bathroom bad and had to drive home to change shorts.  came back to kim and jane still running.  ran another mile at 9:30.  then ran one mile at 7.5 mph three two min rest then 7.6 mph for 6 min then 3 min rest then 7.5 mph for 8 min (1 mile) then 5 min easy until  42:53 = 5 miles.  

1.5 mile run.   Then elliptical next to dr Mumford for one hour.  Pelvis acting up 

30 min on elliptical.  2 mile easy on tm.  Worked last two days.  Work next two. 

3.25 mile jog testing out pelvis.  Feel like a zombie.  But woke enough to join Kim 8 x 3 min on with two min jog.  I did modified.  Lower abdomen and symphisis just trying to figure things out again. Sacrum not hurting.  Last two weeks much better there. But jot si great in pelvis. 7.7/7.8/7.9/8.0/8.1/7.7/7.9/8.1-9.0.  Came to 4.8 miles in 40 min.  Jogged at 6 mph.   No crazy gnawing throbbing pelvic pain like last Monday.  Just stiff in pelvic joints.  

2 run. 2 elliptical. Kim running. 

5 easy.   Tm at home.  6-7 mph. Mostly in between.  Second half  avg 9 pace.  Accidentally turned off mill trying to put my weight on tm to calculate calories at half way. Can't push getting back into pace with osteopenia and pelvis pain. Lower abdominal muscles feel pulled.  Lots going on.  Same old same old.  

4 easy tm at vasa miles. 

2 walking and jogging incline.   Talking to Paula on phone. 4.2 miles elliptical.  45 min.  

4.75 slow warm up with last 1/4 faster.  
then 6x 30.  9 mph 
5x1 min 30 sec rest 8.8 mph 

4x1.5. 8.6 mph 
3x 2 min. 8.4 mph 
1x5 min.  Two min between sets. 1 min between reps.  
6.5 mph.  Too tired.   Kim and Jane did fast for this.  

Felt pretty great first two and then as usual one or the other hop front of leg gets nerve pain feeling like leg will give way and insertion of femur into hip pain.  So stopped at 3.5.  Was put on call so this is a bonus workout day. Lifted and did abs. Also did workout PT gave me.  Bridges 30 sec x 3 with 15 second break in between.  Then bridges with a pillow.  Bridges with a band.  Same time and same amount.  Running pace 6-6.5. Increased every five min pace by 0.1 then back to 6.2 -6.3 for last half mile 

Dr arthritis.  Pinky swelled at work yesterday. Think pseudogout. Ordered  voltaren cream. Too expensive at apothecary. And honestly know it won't work. Later met Kim at gym.  2 miles then elliptical 40 min. Later that day right adductor tendon so much pain.  Throbbing and pulsating. Could not sleep. Tramadol etc not effective. Luckily already had an appt for advanced orthopedics tmr. 

Shot of Toradol.  In right butt.  Then work at 1. Pain bad but took oral Toradol for five days.  Helped a lot. Peed a lot !  Pinky a mess.  Very stiff at base joint.  

Only made it like a half a mile.  Then elliptical for 45 min    Possibly an hour.  Don't remember.  Pelvis an issue. Mostly back of but and right attachment of adductor tendon. 

Elliptical 45 min. And only half mile    Darn pelvis.  

Slow jog mile.  Switched to elliptical 45 min.  

Nothing.  Got injection in right pinky. Not exactly where I wanted wanted Palmer side base.  Is much better though at nearly 72 hours at 9 am today.   Pelvis not happy sobrest day 

Elliptical 20 min.  Walk 30 very slow jog 30 min.  Pains through adductors both sides. Unable to run- my pain and unstable.  Elliptical good except 6-7 hours later hard to walk. Painful.  Cleaned all day in prep for cousins arrival tmr.  Skiing all week.  Brighton Monday.  Work Tuesday and Thursday.  Alta Wednesday.  Snowbird Friday.   Saturday Brighton. Pray for snow ! Right now I type this at 350 am.  Pulsating pain in through buttocks.  

worse pain of my life since child birth and broken sacrum last late summer to all winter.. except acute rib fracture (when moving).  sudden onset of pulsating pain in both hip areas that I started getting post workouts and had just worked out day before on elliptical and week before skiing m/w/f gingerly.  elliptical was tuesday before flight to florida to see amber and brooke.  so ended up in ER on 3/3 after a very painful day at hollywood studios.  absolute worse in line for toy story mania.  so freaking uncomfortable in my lower abdomen.  so much pressure.  that night, wednesday 3/3 after attempting tower of terror at 930 pm and cried on ride from intense pain with every rise and fall...I could not move and troy was at walgreens 3 x for meds, antacids, fleet enemas, heating pad.....pain didn't let up all the next day.  We  visited painfully amber at all star music resort and brooke at her place on way to work (we drove her).   Then skipped out on disney and went to hotel in lots of pain.  Did nothing but try to go to the bathroom with every painful step...needed help with all transfers in and out of bed and position changes. Thought, ureter stones???  muscle tear, infection, severe sypmphis pubis reaction??  So thursday night ER visit after working insurance issues.  CT Scan, cbc, urinalysis , us of uterus etc... All that came back was severe degenerative changes in symphis pubis and leukocytosis in urine.  no bactera.  Did disney springs in wheel chair, no way able to fly home in this pain.  Er dosed me up with fentanyl iv  toradol iv x 2 robaxin iv and for home norco for home 12 pills   had antibiotics from my family drs' PA.  chills no fever and sweating off with antibiotic.   I presume.  will chair epcot saturday, magic kingdom sunday, animal kingdom monday.  much better by monday but still needed wheel chair.  Stomach felt like someone had cut me open and stitches were coming apart post surgery to a swollen abdomen. so tight.  but when i got home i took week off and pain got better and better.  ball in stomach felt smaller and smaller.  got mri ordered for two weeks post ER visit.  showed hematoma in left rectus abdominal muscle above the pubic bone.  scleroitc changes severe to pubic bone.  got a ticket to go out and see dr matsuda in california LA area.  surgery for osteitis pubis scheduled for april and repair of muscle tears and aponeurois of pubic bone where hematoma is.  He also called me at home today since there were technical difficulties with his keyboards speaking with his computer.  It was a relaxing good conversation.  Had yesterday two test doses into hips and only succeeding inducing pain in my psoas ligaments. ouch.  tried running yesterday as prescirbed to induce the hip pain but a mile was alll i could with out aggravating my pubic aponeurosis and loss of stablity.

this is actually 3/28 and 3/29 appt with curtis neisen.  injection into both hips of lidocaine like drug.  pain at injection site no bueno with lifting legs.  still sore next day (tues 3/29)  been very sad lately from break up of brookes boyfriend at interim when missionaries sent home march 2020.  brooke home april 2020 due to anxiety.  hung out with him (josh) for two months before he was reassigned to florida when he broke up with her.  brooke unable to process it well began to ignore him when he texted or rudely respond,  that when he got back 13 months later and she was not at homecoming but at disneyland, (because quoting brooke "he didn't invite me").  so she saw him a week after back and it was awkward and he came over to remove a tree for me and acted different.  she became more distant to him and did stuff with other friends while he went to byu and met someone in november.  and in decemeber i learn this : she found out by an accidental snapchat from ronan to his apparent girlfriend that said "I love you" then "josh is over here making out on the couch"    Then ronan texted "oh sorry brooke that was meant for my girlfriend"  well brooke was hurt and let her grades plummet that she worked hard to get up.  and as a mother I was hurt because brooke kept herself on hold for this guy for two years, emotionally spiritually and mentally. and I watched it crush her as he left the first time to leave.  both crying knowing it would be a long two years without each other.  hanging each day together until july 31 2019 of their senior year.  josh told brooke she was reason he went when he did and on his mission wrote her how much he missed her in like december.  continued to write and i think josh was pretty upset to come home because of covid, everyone was,,, brooke on the other hand left on her mission jan 19 2020 and did great in mtc but not so well anxiety wise out in the field mid february and THEN covid lock down three weeks later and she tanked. tanked more as missionaries were sent home from her mission and her guy friends.  she came home so sick with anxiety my heart was breaking to see her like this    I was glad to have her back to fix her but really wanted her to return to michigan mission.  but the break up in june just sealed the knife of failure. she got a job in the parking lot of welcome home assisted living a mile away and continued to serve"her mission" there for 18 months until she left for disney world with amber jan 23 , 2022.  so a week out there or so and posts about josh and his girlfriend show on facebook. then six weeks later engagement photos and brooke held it together with some tears and with help of her friends Benton and Hannah she has been able to recoup.  Amber on other hand absolutely detests change and had serious break in her mindset during those weeks.  She always thought brooke and josh would marry and told that to josh a few times while he was on his mission in the early months as he emailed amber too. and amber is struggling with this loss of what she thought would always stay in her life.  So the last few weeks I have tried to help her move on from loss.  not just josh but her senior year being so difficult with her eating disorder taking over after the missionaries all got reassigned.  and soccer her senior year was spectacular despite.  wow she is so good.  but wow mental illness is real.  What i want of all this?  Three young capable smart attractive GUYS (males)  wtih testimonies of the restored gospel to be living lives now to be worthy of my daughters and care and love them for eternity in the future.  Brooke would add athletic to that list. and courtney tall. and amber disney lover.   I seriously pray for this every day because I know families and building families is where happiness lies.  I love this gospel. I love my savior Jesus Christ and I hope I can measure up as a mother  and future mother in law and grandma someday.  

I read an aritcle sunday night "the deeper the love or hurt from a break up for a guy"  the faster they find someone after.  here is exact quote " the speed in which a man moves from a bitter breakup to new amorous attachment is directly proportional to the pain he's feeling- the deeper the hurt the quicker the hookup. "   while the woman is left thinking "wow he didn't ever care for me" and takes a LONG time to process and move on.  

curtis nielsen  explained what happened in florida  ordered mri  told him plans to see dr matsuda in california

temple timp at 4 pm  lots of reasons coming up not to go but got there  satan really tries  no joke  but peace there was great

work imed  200 bonus  twins  nice shift  finished required education  

mri pelvis  hematoma

worked for brooke k  good shift

on call called off  requested just not doing well finger hurting again

luncheon at  grandmas  amber called very ill and depressed cut left arm 12 times or so with scissors because of anxiety

called in sick to help amber set up EAP  so worried about her

worked scn.  good shift  but busy then saw engagement photos of josh with his new gf

worked scn  on call called in at 845 am  kept busy   two admits

flew to la last night at 950    first went to whitneys wedding reception  tacos and churros and throwing of bouquet  so cute  slept in lax southwest terminal  no fun  dr dean matsuda  appt at 830 am  computer issues  walked 3 miles then ate at subway and shake at chick fil a   then airport uber   three hour delay  sent 100 dollar voucher  that helps  

depressed  trying to help amber far away difficult  and wore on me being up all night friday and at airport most of the day

worked nicu utah valley   nice team  sga baby on request refusing to eat well tiring himself  and bilateral cleft and palate eating well.  so cute.  42 weeks now, two weeks old

see 3/8 and 3/9.   Ran a mile to induce pain got test. First time to gym in 5.5 weeks    Last time was 2/19. Before cousins.  10 min mile.  Left sacral area slight healing like pain last few days.  Pubis very slight pull lower left.  Dr Nielsen agreed not hops but wanted to do test for dr with numbing. 

Dr Matsuda called   Osteitis pubis  tear in aponeurosus  of pubis   Two adductor tendon tears     Gonna do the surgery  no hip replacement  

starting to feel better processing the loss for brooke and amber and my own sadness about her last two years with him and before.    just wish more time for them to be friends again but no   thats the hard part   grief counsleing needed for amber over last three years of loss starting with grandma dying 2019 august then covid then anorexia and soccer ending and uvu starting

Felt better by end of day.  Amber doing better.  They went to lunch with friends and to temple. 

Testing hips. Hips good. Hematoma not. But not excruciating that I had to stop.  Just pressure building up in bladder area above pubis.  Aponeurosus.  Slight twang in adductors. Starter 5.7 mph. Got to 6.4 for one tm lap. Mostly at 6-6.1 mph.  19:56. Laying on stomach I feel the fullness mostly on left. 

2 easy. To try to see if pain subsides like shake out run or if pain is from injury.   An hour after run and rest of day pain progressed adductor tendon and then si joint following day and lasted until a week from following Saturday.  Two chiropractor appt later.  First one didn't help.  

Pain subsided.  

2 very slow. With incline. 

Body fat done. 35 percent. 142 pounds. Started to drink whey protein by fortress.  2 miles slow.  Like 4.5 mph mostly. 

Work  slightly in pain. From health assessment yesterday.  Working on strengthening abductors. 

Courtney graduation. 10 am and 5 pm. Good day.  Warm. Not too hot. Took pics by cougar and a y painted on the ground. 

Worked at 1245.  Did questival stuff all week.  Finished this Saturday.  After work 

Worked.  Questival last question frolf.   With Troy.  Good sport ti go with me to art dye.  

2 mile jog   22:45.  1 mile 10:50.  Last 0.3 starting to pull right adductor.   So walked half a mile 3 percent incline 3.3-3.5 mph. 

jog outside first time in a while.

work

work

paint kitchen and hall way grey (marina grey)

put everything back, spot paint

2 mile jog in 20 min exactly.  started at 5.5 mph.  only got to 6.7 mph for like 20 seconds.  1 mile walk jog in 15 min.  3 incline.  adductors no bueno.  surgery may 25 for syphsectomy, aporoneurosis repair and both adductor tendon repairs.  Surgery will be in illinois. 

Florida until May 18 

Rest day 

Universal Florida. 9am to 9 pm 

Animal kingdom.  So love this place ! 8 am until 830 pm 

Magic kingdom !  9 Am until 11 pm 

Hollywood studios  9 am to 9 pm 

Universal islands of adventure   9 am to 9 pm 

Epcot.  9 am to 9 pm  rain at end almost ruined the show.  But yay it stopped and show went on. 

Fly back   450 pm 

Work until 330 pm. Amber called.  Bad situation.  Left work early. 330 pm. 

Off.  Helping Amber all day by phone and cleaning.  Stressed out. 

Work scn.  Twins and bed 7. Good babies. 

Work same babies. Felix loralie and hazel. 

Work. Same babies.  Off to Chicago bright and early tmr am. 520 am flight. Up at 330 am

Flight Chicago.  Arrive 1140 am. Long walk in terminal to bus shuttle. To our hotel. Then 2.5 hours at dr office with PA. Got crutches. 

Prepped and ready for surgery as I type this.  
update post op:  not much pain. Couldnt pee but a trickle at 945 pm.  Asked to be discharged.  Hotel bed very comfy. Comfort Inn Touhy Illinois.  Room 160.   Uber to hotel at 1130 pm.  Not a talkative guy.  But got us back.   Watched Tommy Boy until falling  asleep.  Troy so helpful. 

Peeing more bit dicongir more as al the 3 L of fluid out of my groin.   Sore when I laugh or cough. Feel a little feverish.  Didn't need pubic aporoneurosis repair.   Or abdominal rectus repair.  Symphsectomy 5 mm bone shaved on both sudes.  Only had 1 mm in between.  Normal 10 mm.  X-ray tmr to check on it.  Pt tmr and follow up appt.  slight cough. Covid negativr three days before. PCR.  And day of.   Pribs stress from surgery. Watched Jurassic park 1 and  3.  On and off. Lounged around all day using crutches to move.  Per instructions.  4 point gate.  Feel very tired and wiped out.  Troy treating me great.  
brooke pink eye disneyworld last week. 

Follow up.   Light PT.   Pain less than yesterday.  Out to Tiffany's restaurant.  Next to hotel.   I chose pancakes with fruit.  Lol.  Huge selection.  Four large pancakes too much. Took one back for am.   Troys huge.  Monte Cristo.  Fries and soup. And pre dinner assortment of roles.  Stuffed.  

 Itching.  Mega bruisin in groin. Hurts abs to laugh. Pubic bone swelling   Walked 0.3 mikes to mariachis Spanish restaurant    It was very good    Got a chicken taco salad   Troy steak tacos   Perfect size for me   Troys huge    

Flight delayed in air then diverted to Omaha.  Survived.  Didn't take the lovenox prescribed.  Amd stopped aspirin.   Move enough.  The delay was another 3 hours at Omaha.  Plus one in air plus one on runway.  Ended up on later concerting flight so back at 2 am.  Ughh. 

Bruising. ANd swelling improving. 

Took out stitches.  Three at top two bottom.  Yah not waiting 14 days. It seems that I have dissolvable stitches as there is a ball under where non dissolvable stitches were.  Hard ball.  Like a metal plate in harness.  So can't already be scar tissues.  Noticed this Sunday.  

Girls back from Florida.   So glad.  But also worry and pray often for their happiness. Don't like being immobile so doing more without crutches    Nothing crazy.  

Started new pT that I found on internet for adductors.   But not sure if ok for symphsectomy?? 

Same physical therapy but twice.  Kind of sore in groin ars. More tightness and just tender at sides of pubis by genitalia.  Gonna skip pt tmr.  To be safe. Day of rest Sunday. 

Weepy and depressed most of day.  Trigger was Troy flipping out about dogs getting out during fast collection. (He made no attempt to hold them back )snd moody Saturday night because Amber ate the chocolate butter.  But said she didn't. And jar missing. Able to fast until 320 pm.  Girls did great and fasted all day til. five dinner.  Jenna stopped by.  Then Zoe.  Girls liked that.   

Mood not as depressed.  Hopeful. More.  

PT exercises.  Crutches annoying.   

PT stretches. And strength exercises that I found. Same. Just added the strength.  Abs Amd sneezing really painful /sore. 

More pT and strength. I started Amber on a run program.   Amber therapy.  Then psychiatrist.  New meds.  Abilify 2 mg and clormipramine 25 mg  lexapro weaning in two days from 40 to 30 to 20 to 10 by 6/15/22.  Abilify increased 6/14 night to 4 mg.   Also taking N ac.  Supplement and vitamin D. 

PT exercises.  Then top gun maverick.  530 pm.  Good times with family. 

Stress.  Tiling kitchen. Troy.  Everything on island.   Lots to clean up.   

Brooke spoke in church on submitting your will to Gods.  Good job.   Troy fixed some tiles.  Like 27 of them.  No fun.  I cleaned up.  

Biked 20 min. 10 vasa 10 at  PT.   New exercises. Less weight bearing. They are working.   Cold and rainy.  Nice after the heat.  

Chiseled out tile mortar between tiles to make space for grout for like 2.5-3 hours.  Where did the time go ?  Troy put grout in that evening. I stayed away.  Went to get free strawberries and cream at concert in park.  Talked to Brooke ch. for a bit.    Began watching "love on the spectrum ".  So cute.  

Big clean up of tile grout all over kitchen. Took a while like 2-3 hours.  Cleaned off film on tile. Looks really nice.  Thankfully.  At first didn't look that way.  Day one. Amber appt.  I went. We talked about needs getting met.  Diagram.  Watched more of love on the spectrum. US version. 

Biked upright bike 4 miles 30 min.  Then two miles other kind of bike.  Feels good. New  PT exercises hello a lot.  I sneezed about five minutes ago and way less pain. Alleluyah. 

PT exercises.  Shop with amber.   

Parade and PT exercises.  Watched Amd directed amber on 5 mile run cedar hills. 

Dads day dinner. Turkey stuffing mashed potatoes. Cranberry sauce. Rolls.  Carrots.   Crumbl cookies lots left over from ward. Grandpa over with grand ma.  Five crowns later with fam.  

4 miles bike upright. 17:35.  Push forward bike for 3 miles. 14 min.   Level 8 mostly.  Some at 9-11. Mainly on upright. Then elliptical 2-5 on left.  Up to 8 on right. Mainly 4 and 6.  1 mile. 11:45.  PT after at 10 am      Did arms a little too with Kim 

8.5 bike.   5 upright.  3.5 recumbent 2 elliptical 23:41 min first mile 11:40.  Then slowed way down.  

5 miles is 21:29.  0.2 chill.   Looking up this site     4 miles 19:40. Recumbent   Now elliptical for 2.5.  Miles. 11:06 average.  27:45. 4-12 left.   4-10 percent left. Mostly 8 and 8.  

Camping twin falls three nights with Carlson and imlays.  Three nights.  Exercises Thursday Friday and Saturday.   Ambet AF canyon run. With Kim Julie Jane and Whitney. 8 miles.  Fast. 

Drove back at 1120 am. Pups were angels both ways.  

PT. 2 miles. Their bike 10:40 3 percent. Pt Rubbed out ischial.  Left muscle considerably smaller.  He said.  Bike 5 miles regular. 22:19.   Recumbent 2 mile  in  8:20.   Elliptical 2. In 21:50.  10:55. Wow. Improved.  From 11:06 for 2.5 last Wednesday.  My first mile today was 11:25. So second much quicker. 10:25!!  Mostly at 6 on left 10 on right.  Started 2 and 6.  

Stretched only. 

5 upright bike 21:17.  Recumbent. 4 miles 16:55.   Elliptical 2 miles. 21:53.  

Walk a mile tm at home 3 percent incline.  18:53.  Then held on for 1/4 mile jog. 3.5-4 mph 

1.25 mile walk.  3 percent incline. Little sore.  1/4 mile jog. 3.5-4 mph  Left lower back pain where break was in sacrum. Ugh. 

Bike up down Provo canyon to bridal and back. Amber ran 5 

Fast Sunday. Good. Up until Courtney ekg.   

Too tired.  Didn't even do 1/4 of exercises.   Too tired. Up until 345 am.  Crying a lot.  

3.21 elliptical.  First 3 in 32:37.  First mile 12:06.  Second in 10:26.   Got to 12 percent 12 incline.   Amd two minutes at 15 percent    That worked me well. Third in 10:03.  1/2 mile walk.   Butt pain on the bones. Hips feel stiff.  Think it's stevia. And other sauces I put in meal Sunday.  Arthritis.   7:31.  For the half mile.   Then recumbent bike 1.5.   Arms 

PT. 11 min. Two miles. On sideways machine. 

Elliptical 3 miles. 32 min   Lots of arms Amd pt exercises 

Camping as of Thursday 4 pm.  Three nights.  Spot 77.  Good times. Me cooking. Kids chillin. Pups loving walks.  Troy helping lots.  

At least three miles walking.  Walked yesterday too.  The dogs a couple times.  Skipped most of exercises today and yesterday.  

Back camping noon.  Listened to sacrament.  Meeting with bishop. Good meeting 

3.25 mile walk in 49-50 min. 3-5 percent incline.  3.8 mph avg.  brief jogging at 4.1/4,2. Biking on workout bike 6 miles in 20:20.  3:38 pace. 

Up and back x 2. Timp caves.  1:00:30. 29:30 up.   Second time 1:01:30.  Third time. 1:12:xx.  So sore third time.  Sore until Saturday.   Not too bad on Fridays hike.  But wow Wednesday and Thursday.  Sides of thighs above knees.  Mostly  only stopped at top 2-4 min each.  And bottom 3-8 min. Water at bottom only. Didn't take any. Second time up sprinkled on way down so very guarded on wet footing.  Third time up high noon.  So hot ! Left first one 9:36 am. 

Physical therapy.  2 side bike.  1 mile other.   Electrical stimulation. Massage. Exercises.  

Timp caves up Amd back in 58 min.  29:50 up me.  28:50 Amber.  Total 58:21 me.  56:00 Amber.  Stopped up top 2:24 me with Amber.  

Battle Creek to dry with Brooke David. Pups and Troy and Amber.   Left 447 pm.   Back 7 pm. 

Vasa walk by amber and Whitney.  3-5 percent.   Arms.  

Bike class. W/   Amber.   Brent instructor.   Only 5 total participants.   Nice. 

Two side bike at pt.   Butt sore from cycle class yesterday.  Electro stim on those spots.  1.2 mile walk at home.   Arms.  Next to Brooke trying to get started.  

Bike class w Amber.  Lori instructor.  Felt great.  Butt sore at first. Used cloth on butt.  Did all my stretches too.  And abs at home. Pinky surgery Wednesday. Quite nervous.  

Walk jog tm at home. 3 -5 incline. 20 min.  Sit down bones hurt from cycle class 

Battle Creek trailhead parking lot to grove creek clockwise. Up grove. Down battle with Amber.  Poles up was great.  Felt strong entire time.  Down no pain just worried about falling. Fell once. Not hard fall.  3:21:10.   Start to finish.  With stops. Great hike.  Loved it with my beautiful Ambet.  Wore my old casia trail shoes.  Amber my newer ones.  Came home showered vacuumed entire house.  Hannah visiting.  Amber Brooke Hannah now at salt flats.  Good old days. Love Hannah being here. 

2 mile walk in 28.  Then another 2/10 to make even 30 min.  Weights. Arms  lower left back acting up where break was. 3 miles bike.  Big tush kind.  11:14     Level 10-13. Mich stronger than when I started out.  Amd faster.  

Walked outside my 2.1 mile lolipop loop.  3 min walk. 1 min jog.  3 min walk 1 min jog 3 min walk 1 min jog  2 min walk  one min jog  2 min walk 1 min jog  2 min walk one min jog    Repeat until 30 min     Pace for 2.1  13:30 

Total jog 9 min 

Surgery right pinky for synovitis and tenosynovitis and removal of calcifications.    Turns out the calcifications were gout.   Mri saw them in October. As well as X-ray before mri.  Showed areas of sprain and joint effusion mcp joint.  Pain was ridiculous yesterday. Numbness lasted28 hours when supposed to last 4-6. Same thing happened with sacrum. Test dose lasted a day. Marcaine used both times. No pain med today except ibuprofen 600 mg.  Since surger one Norco at 6 pm. One early am like 3 am. One 2 pm.  One 11 pm.  That's it.  Able to go to pt yesterday. Today able to stretch and walk 20min jog 10. So 3 min/2 min until 30 min. 3 incline.   4-4.2walk. First walk 3.8.  5-5.4 jog. First jog 4.5.   30:10 /2.25 miles. 13:24avg 

5.3 miles. Five in 19:56 upright bike.  5.2 recumbent in 19:33 for the five.  Pace 10-12.  
ellipticsl 1 mile in 10:39. 3/3 4/4 to 12/12 then back to 10 and 12 til a mile. 

Donut falls w Courtney on her bday.  24!   We t to dinner Texas road house Watched Eurovision. 

SAme as Monday.  First five in 18:51.   3:36 avg.  second set 20:30.  Not easy.  Same levels.  1 elliptical  9:50.  Started at 2/8. Then 3/8 4/8 5/8. Then 10/10 strong finish 

Walk/jog   Tm  3/2 min until 30 min  3 percent incline  4.5-5.8 mph 

2 incline. Home tm.  30 min 2.4 miles. 2 min walk 3 min jog.  

Yard sale 

5.5 miles bike.  21 min.  About.  5 in 18.   2 mile walk jog. 3 walk 2 min jog to 2 and 2 until 25:16 two miles. Walk 4.1-4.2.  Jog 5.2-5.6.  Brief at 6 mph.  Elliptical 9:42 mile.  Various inclines and depth.   Stretch's out of bed.  Brookes room. 

Zinc.   Stretches only.   Did some  T-shirt quilt cutting at Michelle's.  Ward bbq.  Of soccer game. 

1 mile jog 0 percent.  Vasa by Kim and Jane.   12:12.  0.25 mile walk in 3:42.    1 mile jog.  10:56.    0.25 walk in 3:30.    1 mile jog in 10:25.   0.5 mile walk.   Forgot time.   Walks besides cooldown was 4-4..7 mph.  Started first jog at 4.5.   Next two miles started 5 and 5.1.  Ended 6.0-6.1. But no more than a minute. Sit bones Amd attachment an issue still.  No pubis pain. 

8 mile walk with Melanie 2 hours 30 min.   slow.  some short jogs.  too much pressure adductors

palisades campground 3 x 4 min jog. kind of sore. 

1.5 mile loop walk around palisades lake with puppies.  other walks around campground too   nice weather, overcast :D.   

loop again reverse with puppies and amber.  amber yesterday too

achy no workout  just rest 

back to work.  orientor.  pinky a pain but mananged.

out and back raining morning at 8 am.  Two hours   and 28 seconds 9.4 miles.  12:48 avg

walk 3 jog 1 min

walk 2 jog 2 min

walk 1 jog 3 min

repeat until back to car.  started at 1100 north canal went north until past lone peak part potties and to light at end of subdivision.  I basically added on heading back but on the new canal road /bypass.  Turned around at light.  same way back.  sit bones hurt during run.  need to figure that out

Walk jog same pattern on tm by Angie.  12:47 avg. 3 incline.  Couple leg weights with kim

Work.  Orientor Paige.  Three babies one discharge at 10 am. 

Work alone.  Two babies. Picked up new admit at 10.  Three rest of day. Busy. 

3 jog. Started all 5.5 or above.  10:37/10:10/10:00.   Felt good. Especial second mile. Stretched. Tm vasa. 

Canal 8 am.  (7:57). Out and back north.  Got to old word perfect passing over 1600 north. Market 7 to marker 2.  Return.  1:00:11 out.  1:00:10 back. 2:00:21.  12:02 pace average. Same pattern.  As before.  Ran into Janie on a bike. 25 min chat.   Hard to start again so walked longer then ran longer to stay on track and starter pattern again. Iced AF river !  So refreshing.  

2.1    Lolipop loop. 22 mk. Flat.   10:42 avg 

8  Walked about 12 of this  jog up Provo canyon with Melanie.  10:58 average.  Sit bone pain pressure last few miles made me stop longer a couple times and walk    Very annoying pain. Pressure.  

Tm at home. Noon ish.  2 per event incline.   Walk and jog.  
12:35 pace.  Walk jog method 3/2/1 - 1/2/3   37:40. 

3.4 outside lolipop add on to osmond lane.  One minute walk three times.  10:52 average. Stop clock on phone on porch. Seems ischial sit bone pain improving especially with the walk breaks.  37 min. Hot !  9 am.  Heat wave this past week. 

Paced 2:45 half.  Drove up to Morgan with Melanie at 415 am. Arrived 540.   Got packets. Potty. Then bus at 6 am. Start very cold 50 degrees.   Got in RD truck to stay warm.  Started walk behind every one. 3/2/1 same as usual.  Min on off.  Like all my other entries lately. Course long 13.19.  Chip 2:44:32.  Gun 2:45:43.  Had a few people stick with us briefly.  Some some really dig deep people out there. Melanie left me at 11.5 miles si she came in at 2:39:45.    It was great to have her. Her music helped.  12:28 avg. since longer.  12:33if go by it being an exact half.   Btw didn't sleep.  Finally nodded off about 1145 pm. Awake 230. 330.  Up 345.  Stretched. Sit bones ached a lot the last few miles.  Burning. And feet too.  Just achy.  Loved course.  Just think slow is hard 

Only sore sides of hips.  Yay.  So got out my altras. I got them a year ago or more.  Barely used.  I was so achy in my joints during half. And decided it was my Saucony endorphin speed.  Felt like they were  turning my pelvis inward adding to my sit down bone pain and wow this run was so much more enjouythen the others.  Did 6 min jog at first 5.3. Then. Always 5.7 or above to 6 mph.  Briefly at 6.1-6.3 -6.7 at end.  With 1 min walk at 4 mph. 1 percent incline for both.   I got sore last two reps.   Ran until 5 miles.  So 54:37 for 5.   Cool down walk til 56 min.  

So Easter tired. Could sleep last nigh. Afyer two busy shifts with only 4 hours sleep those nights.   Home tm 1020 am.  3.25 miles. Four rotations plus cool down of 7/1.  7 min jog 1 min walk  starter 5.5. Then next 5.7. Third at 6 mph. Firth 5.8     Sit bones started hurting at 6 mph.  But not at all first rotation. 34:05. 3.25.  3 miles in 31:XX.   10:25  avg. 

5 miles. 10 min jog 6-6.4.  1 min walk at 4 mph. Until 5 miles.  49:52.   9:58 pace wore altras all week.  

Stressful. Worked all weekend.  Amber had assessment done.  Admitted to center for change next day.  Hard sad day.  No running. Intense fatigue. 

29:30.   1 percent. Home tm.  Walked a minute at 10-11 min. 21-22 min.   

Work.  Student Jessica.  Busy day.  Two babies. 

Too tired. Last night talked to Amber. Crying.  Supposed to be no calls thrrr days but when o called for update they let me talk to her.  No run today.  Emotionally drained.  

2.5 miles non stop at vasa by Kim.  Easy.  Then stretched. PT exercises.  Two sets of squats of 8 and starting third scary pull pain so stopped immediately.  Able to run more mile. 9:40.  

Met Melanie 645 am Provo canyon. Drove us up south fork to top.  Walked first mile.  Jogged 9 miles.  10 avg maybe slightly less. But a mile stone for me since I always had ri stop.  Adductors tight /sore from yesterday so sore bones didn't yell until mile 6. More like a whisper at first. But always resolved with a brief stop to stretch. We stopped 7 times  about a minute or less except bathroom. And a couple  others maybe 2 min. Total time for ten 1:50:20.  11 average. Our walk mile was 20 min. 

3 mile jog 5.5-6.3. Mostly 5.8-5.9 mph.  1 percent incline. 30:53 so 10:18 avg pace.  Then 0.1 mile jog 

Three falls lower lot. 923 am.  30 second stop at turn around.  65:11.  So 13:03 avg pace.  Not bad.  Throat burnrd first little bit since immediate climb.  22:13 to top.   33:41 (11:27 mile ) then 12:21 back to top amd 19:11 to finish.    Sit bones ached. Feet too.  Need new trail shoes. My altras I have been running in are so cushion.  So trail shoes felt like the ground. PT Punky right aftrt.  Currently soaking it in tub. 
talked with Vonney about her sons ocd.  So that was a good hopeful call in helping Amber.  She is so stick daily in a thought that she has to process entirely and can't move forward. 

Up 1100 turn into discovery park loop.  Up canyon road two extra blocks and through ivory home via osmond lane back to home by Manila elementary. 40:07  10:10 avg course tooled.  sit bones hurt  saw Marc bowers said thats where the adductor tendons were released so need  to go easy test them out every week.  they dont hurt walking or sitting   only running after two miles   used to hurt all the time so yes rest best   cause usually when i work a few days resting them my first run back is good  

Work sent home early. So quality control over rock installation front of house. Looking great.  Two receptions.  Aubrey and courts son. BYU fb game for dad Brooke and David 

Work Utah valley.  Twins asa and Evy.  And Asher busy day. No lunch.   Candy chocolate at 2 Pm. 

One mile variation. 3 min jog. 1 min walk til a mile 10:34.  Second mile 9:56.   Third mile 9:25.  4 Th mile 10:12.  Stretched in between each mile.  Defintely surgery site marc said the pain at sit bones.  Think he's right Bc I don't have pain sitting now. Just when running afyer a mile or less. 

My 5 mile loop.  Achy all over from faster miles and stretching yesterday.   Pinky a pain daily.  So tight.  So hard to make fist every morning.  Sigh often through out day.  Ughh. Today 4.5 jog.  30 second walk repeat until 5 miles.   10:24 avg   First mile 11:02.  Third mole average 10:40.  

Worked.  Capstone student Jessica.

Tired.  No watch. Two mile Lolly  loop   About 10.5 pace 

Jog tm 33 min.   started 5.5 mph increased every minute to 6 mph then back to 5.5 mph on back up to 6 passing to 6.7 mph ended at first mile 10:30  second mile total time 19:58 so 930 for second mile.  Then walked for 4 min varying inclines.  all the other was at 1 percent.  jogged until 3 miles up to 7 mph briefly.  30:50 for the three total due to the 4 min of walking which i did at 3.3-4 mph.  walked another two minutes.

Finally Amber talking more about the future but scared it wont last.  wants to help with decorations :D  going out to olive garden for brookes bday  tmr.  Ambers pass is 4-8 pm

Signed up because deferred sg marathon bib to next year again. Had pelvic surgery May 25 and started jogging and walking mid august.  It's been slow healing as I also got my adductor tendons lengthened for tendinitis.  So I feel turn every time I run after three miles.   At beginning of surgery I could not lay on side without a lot of pain with legs together. Or just putting on a pair of shorts or pants lifting my leg up was painful.  So I have come a long way.  Presurgery I couod not run at all so jog walk program got me back to running.  Two weeks ago I jogged with Melanie down south fork.  1 mile walk. 9 miles in a row at 9:58 avg.  since then I ran two five miles. Worked full time. Unable to sleep Bc of stress with my dear daughters    So when do I finally fall asleep ?? Today day of race I turned off my alarm that went off at 540 am and forgot to get up and fell asleep until 626 am  !!  The race is 27 min away according to Google  I try my best staggering to get dressed  get music which o didn't actually put on  and ice water shorts and long sleeve and cami underneath  and head band  it said it woiod be 46 degrees but to me I think it was 52     But I was rushing around and get to start at 701 parking across street by Jordan parkway Amd see the race in motion  I jog to the middle of Gardner village and get helped finding my number abd they save my shirt there fir me   I pin up and start at 708 am   No time for a potty I needed but found one around mile 3 to 4.    I caught up and passed 2:20 pacer.  Got to half way at 1 hour 6 min and some seconds   So x 2 that's a 2:12   So I was 2 min and Sind seconds faster on way back  so 1 hour 3 min 52 seconds.  Loved the fall course and the festivities at Gardner    Because it's the day of sg marathon not many runners  78 total in half  and I was only one in my age group    So ti me it's easy just like a family or friend group run   Finish line well done   Adductors burned a lot   So that is frustrating    Follow woty surgeon in Chicago over the phone is oct   6  so hopefully answers   I have read of I just got the adductor surgery I should be ok to run by now   So o don't know if this is the surgery or compensation.  So look forward to answers soon  

Tm at home before meeting with Amber.   2 miles in 18:51 so 9:25 avg.  first mile 9:42.  second mile 9:08.  Started 4 min 6 mph 1 percent x 4 min.  1 min 6.7 mph then 6.1 mph for 4 min and 6.7 to 6.9 mph for 1 min then random til 2 miles.  testing out adductors after half.  no time for more miles.  

melanie and I started at Lehi toy airplane parking lot.  ran out and back 2 miles then another 1/2 mile out to hot springs.  56:15  10:58 avg.  walked a minute every 5 minutes jogging.  ischial tuberosity pain.  dr domb said not surgery related, looked at mri and saw that was issue last mri too.  saw some swelling.  ughh.  suggested stem cells, first go out there get mri then evaluation.  think i have to get it here mri and skip stem cells 3500 each and try dry needling.  pinky a pain.  xrays show not dislocated sure feels like it   so swollen.  think stitches still part of issue

watched soccer game with melanie.  pups to park with brookie

6 min jog 1 min walk until 3.25 miles on canal trail from 1100 north so 34 min there and back. one extra walking minute on way back so time was same though running was faster despite more uphill.  no pain in first 4 miles then last two more so when tried to pick it up so had to keep it down for most part.  about 15:30 pace walking and 9:50 jog to 10 min mile jog

18:40 total time.  Not much time even though up early. Got started late. Appt w Amber.  She comes home tmr.  6 pm. After iop.  6.0 to 6.7 increasing every quarter mile. Two pick me ups near end for one tenth of a mile to 7.1/7.2/7.3.  First mile 9:46 avg.  second mile 8:54 avg.  right sit pain greater on right.   Did arm weights before hand two sets of twelve. 8 pounds then 10.  Pinky not normal yet but closer I think. I hope.   Also stretched for 20 min.  PT exercises.  Run was last.  

5 miles with melanie on parkway trail by her house.  out and back and 1 mile walk.  Amber home today 6pm.  

worked  troy took day off to be with amber.  however she cut herself nonetheless in the shower as i asked to see her arms after my shift.  strong feeling to ask.  dressed wounds and spoke openly and candidly. tears and sadness.  that night and following four nights she slept in my bed with me and  troy in courtneys.  she  was good last three days with decreasing dose of ssri since she has the gene that doesn't process it and no more klonopin to numb her.  

3 mile jog with amber out and back 3/1, 4/1, 5/1  jog /walk minutes repeat.  murdock canal   29 minutes so 1 minute faster way back.  run pace 8:40  walk 16 mph  

4.25 miles at gym. 6-7.5 mph. Mostly at 6.5.  Walked 5 min. Then ran 1.5 miles stretched then ran a mile.  9:24.  Then walked. Then jogged 1/2 mile 4:31.   Then walked then half mile in 4:17.   Then a half mile again and a quarter mile.  Didn't count my walking this time. Went home to run and walk 3 miles with Amber. Waited over an hour. So had to change top as I was freezing in my sweat earlier. I was behind Amber the whole time. Did 3/1:4/1:5:1 repeat. Run/walk.  Ran to past Manila to canyon road to 1100.   30 min to three miles. So 10 avg which includes the walking total of 6 minutes. 

Counting only run miles. Ran a mile in 9:40. Started 6.0 increased by 0.2 every 3 minutes   Then walked a few minutes next to Angie.   Ran another mile 9:17 ?   Then walked and stretched. Did a 1/4 mile jog ?? Lost track. Started 1 min on /30 seconds off.  Jogged half of the offs. Did first four or five at 7.5 mph.  Then a couple at 7.7. Amd one at 7.9 then back to 7.7-7.9.  Lower right back slight pain. Like a nerve.  But sit bones felt great ! 2.74 miles in 22:59.  8:21 avg fastest I have run all year.  

6.0-6.4 x 4 min each mph.  6.5 x 2 min. 22 min. 2.3 miles  Rest stretch.   6.5 -6.9 x 4 min each mph and 7.0-7.5 last two minted. 2.5 miles in 22:14.    Water. Walk 3:45 to 0.25 miles.  4 mph mostly.  South Jordan vasa whole ambet at ocd treatment. Family at 12 noon  some arms. 

Loop Grove to battle in front them up battle down grove.  Very nice quick walking pace. No problems. No pains.  Walked fast entire time. Several brief stops a couple at close to five minutes.  No one fell.  Poles me Kim.   Summer briefly.  Helped cross rivers.  But tiring to use up hill and on way down hill only in bushy areas.   Overall best for me to have poles.  I was happy when I did jog briefly no pains.  Lots of good conversations about kids and family and remodeling homes and pains in hip for Kim.  3:16:24.  Jogged last half mile slow. Felt great.  Gals in at 3:20.  Pretty much on with when Amber and I went in July only we jogged more slower Tom up hill walks made it even.  We did it in 3:21 reverse route which I think is harder so we slowed a lot on down hill. More gentle down for grove creek.  Easier to traverse shale rock.  Perfect weather before storm hits tmr.  70s at end. 

30.5 min workout with Amber. First Amber Warmed up 5 min 6 mph.   While I did rotation of 8 things 12 reps. Able to complete three more excerciss. Then I warmed up same as her and she did the weights.  Used 5 pounds. Then did one on tm one off weight or push up or squat exercises alternated with each other until 30.5 min.  Did 7.0 mph for one min on.  3.39 miles. 

really cold halloween run.  af cemetery to pg cemetery passing by my house with summer, jane, chandi and julie e.  i was way behind.  9:45-10 pace. pressure by end in sit bones.  also aches side of hip/glute right side to lower back at beginning.  legs felt tight and no push to go faster due to body/bone aches in back and knees.  need to lay off sucrose after today x 3.5 weeks until thanksgiving.  hope i can do it.  pinky pip joing very swollen last four days.  i try not to bend it at all.  feels gout like.  

2 miles to vasa at 3 pm with Amber.  19:33. 9:46 pace.  Legs then arm machine weights. 5 legs 6 arms. Three sets of 15 per set.  Jog home 19:16.  9:38 pace. 

Counting this peloton tm 30 min hike  12 incline 3-3.5 mostly 3.5 mph. 8 mph 3.7-3.8 mph.  5 mph 4.3 mph. Some at 4.4.   Good work it sweat.  Then a 10 min arm workout.  

29:41.  3 min jog, 1 min walk, 4 min jog, 1 min walk, 5 min jog, 1 min walk, 3 min jog, 1 min walk, 5 min jog, 1 min walk, 5 min 41 second jog.    home to manila elem to discovery to 1100 n and down to road to squires house then west then up 1300 west (north) then to my road.  to house in 29:41.  9:31 pace for 3.12 miles which includes 5 min of walking. avg jog speed 8:42-8:46

3.39 with Amber. 5 min. Each warm up. Me 6.2 to 6.   While other did weights Then one min ons and  offs    With speed me 7-7.8.  Mostly 7.4-7.6. Good workout.  Done at 30:15.   Then I jogged another 1.6 miles to 5 miles.   First half mile 7.0 pace.  Then one mile 6.5 avg.  913 pace. Lower right back aching.  Like the disc again like a few days last week.  No hamstring pain until the squats the actual muscles spasmed so babying how I change positions. Only hurts if I bend to sit.  5 miles 44:16 including switching off to do weights.  8:49 avg.  though I only ran 3.39 of it.  Giving credit for the weights as the cardio was there.  

Out And back 3.5 with Melanie. Halloween half finish by Timponogos hs. 10:20 pace then last 2 miles I sped up wity 5 kers.   Very cold out. Was so frozen.  Legs so stiff from leg workout yesterday.   Groin hurt going fast down hill.   Not sure of pace.  Finish clock 28:40. But we joined them. 7 min  into run.   For the slow ones at ther middle to back.  A guy I was bu said almost to the mile at 9 something minutes. 0.9.   Courtney ran 40:04. 

Slow Halloween AF cemetery to pg and back.  Cold.  Cold. Cold.   33 degrees.  10 pace. Behind those going slow but can't keep up.  After this hip in so much pain since.  Right hip. Feels broken like last year on left sacrum. 

Work with Tami orientor from orem.  Brining pain too lower back and right hip.  Walking funny. Trying estrogen patch. Tonight started 

Snowing.  No workout. Back and right hip no bueno. At time down leg to thigh calf foot. 

No pain when got up but accentuated as day went on at work with Tami.  Back to lots by end. Ripped off estrogen patch. Just burns my nerves. Makes me forgetful.  

Vasa upright bike. Courtney introduced to vasa.  5 miles 20:23.  Fastest this summer 21:17. Legs felt odd weakness like coming off a steroid.  Right hip burned    
1 mile 10:50 5 incline 5.5 mph.  Kept at 5.5 mph until last two min kept increasing every 30 second.  Hip did not hurt but did when flattened 

3.25 miles treadmill. At home. Before work. 30:23  9:20 avg.  started at 6 mph for five min. Increased by 0.1 mph every 2.5 min until 3.25 miles 

Very achy lower back. Combi  patch bringing out the adrenal shut down.  I not last two days on it then felt dizzy and keyed up. Then burning nerve pains.  So since off more aches   Especially feet Amd lower back and sit bones and sides of hips deep like nerves.   Felt really achy and hard to pick up pace.  Really need to come off sugar.  Amd lots of other foods.  3 percent for 3 miles. 36 min.  Walked a lot at beginning.  Brief at 6.5.  Mostly 5 -5.5.  Then 1 percent for some walking then jogging. Then 2 percent. Then ended walking while figuring out my vasa account really slowly. Like 2.5 mph. Courtney swimming here. 

0.63. 5 mph to fiive min.  2.5 min 5.2 potty

5.2  x 2.5 min    Then increase by 0.2 mph until 30 min total  so 22:27 for 2.14 miles this section  water   Stretch   Inner thigh attachement pain  sit bones   Last couple five min on last min i I ncreassd pace  to 6.7 mph  x 1 min amd 6.8 mph  

start back up at 6.2 mph then x 4 min  1 min at 7 mph   6.4 x 4   Min  1 min 7.2 mph. 6.6 x 4 min  1 min 7.4 mph   4 min 6.8 mph  1 min 7.6-7.8 mph  2.25 miles 20:14   9 pace average 

2 warmup walking and slow jogging 28:30.  5 incline.   Achy.  Then with Kim we did 7-15 percent incline.  One min on /offs. 4.5 mph until 14 percent I did 4.7 mph  all with 3 mph walk.  Didn't ever stop.  Last 15 Percent actually 30 seconds on /off x 3.  Done at 5 mph.  Upper to next percent on the rest. So started 7 incline. 3 mph walk x 1 min.  Then 7 incline 4.5 mph. X 1 min. Then 8 incline x 1 min 4.5 mph jog etc. as above. Got to 1.35 miles 18:35 .  Kim's tm a little ahead so started at 45 seconds when hers was at a minute.  Walked until 24 min 5 incline. 3.6 mph.  Great work out.  Sweat Amd heart. Two hydro massages after. 

Walk jog. Fast minutes x 5 at 8.8.  Three incline for jogging. Lots of variation while hoping Scott Mumford runs sub 3. Got me pumped up so got some adrenaline and felt great !  On drive over right hip bugging by sacrum. But really didn't act up just dull ache on and off.  No hamstring pain or sit bone pain.  Yay. Defintely off with walking pain like a 2-3 constant in right sacrum 

Lots of stuff here.   Vasa Ran a mile 9:05.  Starting slow Rest stretch brief.  Run a mile 8:53 varying paces. Starting slow.    8:54 third mile.  Varying paces.   Walk 1/4 mile 3 percent.  Jog 1/4 mile same incline.  Rest.  Jog 1/2 mile.  4:29.   Weights. Arms.  15 reps x 2 of 9 exercises   
back on tm with the girls. 1/4 mile x 2. Then 1/2 mile.  Then 1/4 mile.  Mostly 6.7-7.3 mph. 
then workout 2 min on 2 min  off. 
7.0-7.7 (8 ons). Increase by 0.1 mph each time    5.5 mph x 1 min flat then 2 incline.  until 30 min which is 8 reps.  Didn't stop.  3.5 min walk to cool down. 3 mph 3 incline. Mostly. 

 

5.5 mph x 3 min.  Increase by 0.1 mph every three min until 6.7. (39 min )then min x 7 mph. Then back to 6 mph x 2 min.  Then 6.1-6.5 mph x 3 min each pace.  At 6.6 x 1 min. Then every 30 seconds increased pace until 6.2 miles.  Last 30 seconds 7.3-7.5 mph.    I have a cold. Started Sunday night vaguely so before workout Monday took a zinc Amd Motrin and felt better all day until I guess that wore off woke at 2 am Tuesday with a sore throat and headache.  So put on cut request.  No fever.  Tuesday fairly ok. Increasing headache.  Took a zinc in the am.  And Motrin am Amd before bed.  Woke in night with congestion /runny nose but can smell.  Called in sick for today last night. Didn't get called in yesterday.    Toook a third zinc this am.  Man I hate the taste. But I can feel it working. I take the meltawats.  Equate version.  Anyway sinuses are the issue but no problem with this run. Only slight hamstring /sit bone issue at 6.7 Amd above.  Walked /cool down 3 -5 incline x 5.5 min.   6.5 miles total with the walking. 9:40 avg jog. No stopping. Heart rate was nice and low for majority.  6.4 got to 125. Turn 159 at 6.7.  Didn't work second time up the scale.   Don't want to over do it with this  cold.     Will try 3 miles and weights tmr.  

1.5  jog /walk. Not feeling well with sinus cold.  Covid negative.  FYI.  Jenny s. Tested me fancy gadget.  Vasa south Jordan. Did 3.5 bike 4 min miles a little over. Just feeling weak. So did abs.  Then hand weights for arms   Felt strong. Pinky appt.  so swollen.  Pip joint. 

3 miles 1-2 percent incline. Mostly 2 percent. 5.5-6.4.  Increased pace by 0.1 mph every 3 min. Past three min did 6.4-6.7 mph.  Potty. Then reschedule  ultrasound pinky. Ten min. Then ran the same hill workout Kim  Amd I did last week.  But ons faster. Yay !  5 mph.  Amd last 30 seconds times three at 5.5 mph. Felt strong even with this no bueno cold.  Barely noticeable pull in sit bones. Like not a factor.  Now for hydro massage. 

2 warm up easy 2 percent to 5 percent incline jogging and walking.  Our incline work.  Tm shaky so got dizzy with headache cold and shakiness but able to do 5.5 mph!!!  So intense heart rate and sweat. Didn't come off except last 10 seconds of 14 percent snd switched treadmills.  That was much better.  Didn't laps on time for the 30 seconds x 3 15 incline 30 secs off.  Stuffy head annoying.  This is actually monday. Worked the weekend. Busy ! 

See Friday entry.  

Body for life run.   3 percent incline.  

2 min walk 3.5 mph. 
5.5/6/6.5/7 mph x a min each repeat until 26 min then 6/6.5/7/7.5 mph    One min walk   weights fir arms. 
 

5.1 miler.  10:05 avg. outside. Cold.  Shorts. Light shirt and light sweatshirt and gloves. 

2 mile warmup incline 2 percent.  5.5-6.1 mph. A little faster last minute for two.  6.8 -7.2 mph.   20:31.  
3.1 miles -0.5 decline which is zero on normal tm.  26:25.  6.6mph to 7.4 mph.  Faster at last two to three minutes. 8 mph at end. 8:31 avg. for the 5 k 

Work. 
flu shot.   End of a bad cold.   Cough stage.  

Body aches. 
cough to a wheeze. 
bronchitis like.  

No church.  Cough too much.  Troy amber sick too. Brooke snd David as well up north. Courtney got flu shot early.  Before India etc.  

Chiro appt. forgot aboot went with mask.   Chills last night and am.  So bad 

Called in.   Worst drainage day.   All day over a hundred tissues.   Coughing attacks.  

Called in yesterday and today.  Cough attacks bad. Body aches chills.  8 times.  No fever.  

Rest.   Usa won Iran.   Nausea bad.   Vomiting worry cough attacks.  But cough lessening during day.  Right before bed the worst.  Only have taken ibuprofen twuce a day 600 mg. Benadryl 25 mg at night.    Tramadol x 2 all week.  

Rest.   Called in.    Nausea no bueno.  Threw up twice last night.  Wanted to today.  Yuck. Cough attacks mainly at night before bed.  Gonna try gym tmr.