Believe to Achieve

1 warm up. Started 6.0 for a bit.  Not feeling it.   9:50.    Avg.  3 more 26:38   8:52. Avg.   1/2/3 minutes method of increasing pace then droppng back.  Started 6.3 mph.   Ended 7.2.  Then right into pace work. Jane Angie Kim already started. I am a mill a way. Milk closest to them not good.  Feels way up hill.  
speed 2/1.5/1. Equal jog rest. Paces 8/8.5/9.  No getting off at all.  Jog pace 6 mph.  3.25 miles in  26:56.  8:17 avg.  not easy. Got off stretched.  Then jogged 0.75 actually did last 1:50 at 8 mph.  To get 8 miles total. Walked 1/4 mile. 

Next to Kim early before drive ti Disneyland.  Can't remember as writing this on 1/13   Drove to sg. Picked up Brooke and David.  Had lunch with his family at the grandparent home. Got to Disney late due to traffic. Left sg at 220 Utah time.  Think got there like 830 California time.  Traffic in Victorville. 

Disneyland then California Disney. Four day park hopper. Rain on and off. 803 am to 1100 pm. 

Disney 820 to 1130 pm.  California first then Disneyland.  More rain than yesterday 

Disneyland then California. Then Disneyland. Amber sick alllllll day. Vomiting all last night.  Fever and chills.  Slept in  hotel.  

Disney California then Disneyland. Good day. No rain last two days.  Space mountain line at midnight. Home at 120 am.  Bed 134 am me.  I drove fron hotel to sg   Troy rest.  Way out Troy did most.  I only did a couple hours near the end. 

See yesterday entry. Drove home. Home at 830 pm. Troy and Courtney and Amber    Picked up   puppies.  Brooke met David's dad half way from Kaysville.  That was nice for Brooke    

Took down Christmas.  Busy day.  Work next two days. 

Sneezing nurse going off shift says sore throat too. By 330 pm I got a sore throat.  Four zincs over 30 hours and ibuprofen every 8 hours body aches contained and sore throat finally gone by Friday.  Also took two amoxicillin.  Sputum very yellow and red streaks from left tonsil. 

Errands and rest.  Still achy and sore throat. No run

5 miles tm  Courtney joined me. Started at 5.8 mph. 9:24 avg.  no stopping.  Did weights upper body two sets  of 12-15 reps 7.5 /10 pounds. Lots of different ones. Ended with ab machine and stretching.  Then picked up dog poop. And walked dogs and vacuumed. Work all weekend 

20 min fitness for life run  520 am before work  couldn't sleep should have started an hour ago

2 min walk at 3.5 mph

1 min 5.5 mph, 1 min 6 mph  1min 6.5 mph  1 min 7  mph then

1 min 6 mph, 1 min 6.5 mph 1 min 7 mph, 1 min 7.5 mph then

1 min 6.5 , 7, 7.5, 8.0 then

7, 7.5, 8,  8.5 (up to 9) mph then jog 1 min 6 mph   2.18 miles when done  9:10 avg

3 miles treadmill w Amber at vasa. 28-29 ish min 

Work csi 

Csi work 

Work bed 12/13/14  had 11/12/14 day before. 10/11/12 day before that discharged 10 that day.  Then discharged 11 next day.  Then Friday bed 12 home. 92 hours worked !  

44:58 only stopped at 4.6 miles 40 seconds. 9 avg.  started 6.3 mph. Ended 7.2. Back and forth.  Weights with Kim and a five min ab work out 

5 miles start 6.3 mph increase by 0.1 mph q 3 min until 7.6 then 7.6 for 2.5 min 7.7 for 2.5 min with actually last minute increasing speed up to 9.2 mph last 20-30 seconds.  42:59.  8:36 avg.   then 2 miles starting at 6.5 increase by 0.1 every 2.5 to 3 min. Finished in 17:47.   8:56 avg.    good workout.  Working on form.  Stretched.  Home 

50:47.  Outside no stops.  To white church to pond turn right back down to 2000. Then to East down osmond lane to canyon road  via Siena dr to 1100 north to my road off 1100  turn right. Then left.  Then up 990 north home. 

9:12 avg.    6 mph start x 5 min increase by 0.1 mph every 5 min until 7.0.  Last 90 seconds increased by 0.2 mph every 15 seconds. 55:17.  Very sweaty.  Pull in butt hamstrings subtle.   

2.  Increase by 0.1 every half mile. Started at 6.5 mph.  
ER potty   I m next to Kim on mile 8    Been up since 445  fell back to sleep 6 to 717 Am  so missed starttng with her so started faster than lately usual and it felt good  

then 4 miles same pattern  started at 6.9  went to four miles so 7.6 only last 1/4 mile bumped it up until at 8.6 mph briefly every 0.1 miles   32:57 for 4    Felt hard at end not too hard. 8:14 avg.  

cold water face wash then two cool down only 6.5 mph increase by 0.1 mph every 0.25 miles until 2.  17:34 so 8:47 avg   Felt good. 
weights   Stretch   Abs   

3 mile warm up 25:57.   Started 6.5 mph. Increased by 0.1 mph every three min until 3. Little faster at end.  Then 8:14 mile. 7.0 1/2 mile 7.1 1/2 mil bit faster at last two min.  Tried out other tm by Kim.  Slanted door moved back. Did about 1/2 mile then. Then  speed work.  6 x  3 min. Two min jog in between.  First four without stopping. 6.5 jog first x 2 min.  The 3 min were at 8.0/8.1/8.2/8.3.  Off for water after the two min  jog.  Total Time here 22:01.  2.71 mile.  8:07 avg.   Then right into fifth one at 8.2.  Then jog.  Then last one at 8.3 mph.  1.13 miles in 8:41.  7:41 avg. then wash off sweat cold water sink in bathroom.  So nice and cold.  Then girls who were three TMS down said they were doing total of 8. So I joined Jane and Kim for the last one.  I had already cooled down for 3 min at 3.5 incline walking but jumped in and did 8.9 mph for 3 min.   Felt good.  Another 0.5 milles here.  Total 8.84 miles. Got Brooke at front runner.  Feeling real good

  1 @ 8:57  big tm

1 @ 8:54 reg tm by Kim 6 am arrival  me   2 front new tms 17 min?    2 back on reg tm by Kim 16:05    1 downhill big tm -1 percent 7:24   Weight upper and abs and massage chair  worked last two days  Lexi capstone 

0.25 test a tm.  Move trying a few.  Then 4.75 starting at 6.5 mph  increase by 0.1 mph every mile  stopped at 4.75  mile   6.9 mph   42:39  8:58 avg   Then water  stretch   Then five miles in 41:31  start at 7 mph increase by 0.1 mph every mile until last mile increased more often  last 0.15 7:30 or faster  8:18 avg   Tired   Very sweaty 

Brooke got engaged sat night to David.  Troy and I were at a bb game.  Lantern :)

Bday dinner yesterday.  Yummy white cake white frosting.  
5.4 miles run.  First mile.  Then stretch. 9:14.  Three miles in 26:46.  8:55 avg.    then moved tms. With Julie e. Then Angie showed.  1.4 miles 8:40 first mile.  Fast for the 0.4 like 8 avg.  

Body for life workout x 7 sets to  4 miles. Which got me to 34:23.  So 8:35 avg. 

5.5 mph x 2 min  then 6/6.5/7/7.5    6.1/ 6.6/7.1/7.6   And so forth until last one at 6.6/7.1/7.6/8.1 with last level ten at 8.7-9.4mph increasing every 15 seconds    Cooldown until 4 miles  was at 3.68 here  31 min  8:25 avg  good sweaty workout   

Warm up 1/2 mile.   Switch tm with Courtney.  Too squishy.  Warm up 1.5 miles in 12:48 in 8:32 pace.  Avg.   then a mile in 8:14 avg.  then Kim texted me a workout. 
3/2/1 x 4. With 2-1-1 in between.   Paces 8 for the 3 min  / 8.5 for the 2 min /9. Mph.for the one min.  Did one. Got water. Standing Rest one minute extra   Same after second one except longer used bathroom for cold water face spray.  Probs 3 min extra rest.  Then third one    Then Courtney ready to leave in middle of this one. So finished then went home and ran 0.16 to get 8 miles because I was at 7.84.  Then contemplated and decided to do last speed 3/2/1. Tm at home harder so I stuck it out and got it done. Just old abd bouncy /shifts sometimes but able to concentrate footing. Then jogged until 1.5 miles. Each ten min cycle is 1.28 miles.  Then realized   I was at 9.5 miles so did 1/2 mile more with a minute walk  all with  3 percent incline. Very sweaty.  4 miles speed with the 6.5 mph jog (4 min of the ten)  avg 7:48!  Best so far in like two years woty feeling good.  

0.5 miles. 9:13 pace.  Switch TMS. On high ones entire  time   2 mile in 17:43.  Warm up. Start at 6.5 end about 7-7.1.  Then switch TMS to be by hand. Slanted. So only 0.5 miles. 8:45 avg.  then  a little up hill.  1 min. 7 percent. 6.6 mph.  Then speed 2 min on 2 off 8.2/8.2/8.4/8.4/8.6.  2.5 miles in 20:24   8.09 avg.  no stops. Walk for 0.25 miles with incline. Then 2 at 9 mph. -2 percent first min. -1  x 30 seconds flat last 30.   Walk 2 min.   

Mount Timponogos Tenple with Paula. Sat by Brenda as well.  Saw Michelle's mom.  Paula and I parked right by each other !  Crazy.  Full parking lot !  Jogged at home 6-6.4 mph.  1 mile ar each. Then increases at 5 -6 Th mile every 1/4 mile.   Every .05 mile last 1/4 mile.  So ended at 7.5 mph.  57:22 fir 6.  Needed a jog day.   Kind of wiped out. Also tried escalante racers.  Not sure yet.  Love color. And fit.  Just may not have enough cushion.  Gonna wait until not tired. And also skinnier. 
 

Moc shift. Called in. Worked with Lexi. 

Last day with Lexi.   Such a fun time orienting her. Like a mission companion :) she served in Argentina 

4 miles tm at home. Body for life workout.  5.5 x 2 min. Then 6/6.5/7/7.5 x 7.  Min at each    Ended 8.0 little faster last few seconds. Got to nearly 3.5 miles.  Jogged until 4.  6.5 mph.   Avg pace ???  

Tired worked extra. First half night shift 18/0024.  Csi and bonus.  Then also sugar detox. Started that yesterday. . Hard to sleep.  Headache.  Ran 10 miles with Melanie. 9:26 average. Out and back from her house.  Nice to be wity her achy from diet and lack of sleep. But so good  to be out.  Headache increasing. Ate a couple pieces of chocolate and whole wheat English muffin. Heading to tucanos soon  5 pm. With Ryan and Tammy.  And Amber 

2.5. In 23:19.  9:19 average   High tm at vasa next to Kim and Jane finishing speed.   Bathroom.  Then 2.5 miles in 22:38.   9:03 avg.    then last mile 6.5 x 1 min. 8 x 30 seconds repeat until a mile. So 8:30.   Felt gross entire time.  Woke with right nostril burning. And slight right suddd sore throat. Achy in joint and neck shoulders muscles.  Assume from tucanos.  Food not good.  And after starting diet no sugar was really low sugar ti brain.   Cheated with pieces of dark chocolate. And three no bake oatmeal chocolate balls. 

Ski Brighton 840 arrival. Left 3 pm.  Storm coming 

Walked 45 min with cousins. Snow storm too bad in caller to drive freeway.  Lots of cars on side of road when we tried. White out by traverse 

Skied Brighton with Jen and Jess like tuesday.  Arrived  850. lots of traffics left 710 am.  Left Brighton 415. 

Skied snowbird.   So windy at top. 47 mph wind gusts. No visibility.  On bottom got so hot in baby thunder routes. Back closed.  Arrived 930 am bad spot.   Skated over to tram. 45 min line.  950 to 1035.  Off lift before 11.  Katie's ski boot fell off on bottom in high winds. Left at 4 ish.  Took chair that goes to parking. Not a good route. Missed going to far chair.  

Snowbird. Chris drove.  Parked near first lodge.  Got there early. 715 am!! Left 635 am.   Left snowbird at 4 pm.    Back side adventure.  Kind of scary.  Through tunnel twice.  Courtney and Katie with us 

Day of rest.  Took Jess to airport.   Vacuumed though.  Jen with katie at Brighton.  Nice day for them 

Brighton !! Left 7 am.  Got there by 8 am.  Snowing all day.  Some good wind. Jen got cold fast. I was never cold. No Warner's needed like first  day.  Left 340 pm. White out on top !!  So much powder !!

Rest day woty jen.  Walked 75 minutes. 3.5-4 miles woty puppies. Ranger rolled his neck in a carcass 

Worked bed 3 amd 5 a

Very easy out Amd back on canal. 9:59 avg.  to art dye and back.  Passed baseball field to turn around.  Equal time. 1:39:52.  Ice and windy on way out.   Uphill way back. No ice. Melted. Left 750 am ish 

1 mile 9:34.  4 miles 44:32.  Avg 8:38.   6.3/6.4/6.5 first mile.  Then 6.4-7.7 for last four increasing every 3 min.  Faster last several minutes Ending at 9 mph briefly one speed 8.5 mph x 2 min. 

5 miles in 41:38. 8:19 avg. no stops.  Started 6.3 mph. Increased every 1/4 mile by 0.1 mph until 5 miles. Last 0.5 increased by 0.1 every 0.1 miles. Ending at 9 mph for a few seconds.  One min rest.   Then 3 miles in 25:17.  8:24 avg. no stops started 6.7 mph increased by 0.2 mph every 1/4 mile 6.7/6.9/7.1/7.3. Back to 6.8/7.0/7.2/7.4. Then back to 6.9/7.1/7.3/7.5. Faster at end for last 0.5 miles like first five.  Walked 5 incline 0.25 miles. Then another 1/4 mile at 6.8 mph. Wore turquoise altras. Got steroid shot in pinky. Pip.  It's pretty swollen 

4 warm up. 6.3 to 7 mph   Increase by 0.1 every 1/2 mile skipped a mph si ended 7.1. 35:35.    8:50 avg.  stretch  then 10 x 1 min  on /off(6.5).  No stopping.   8/8.1/8.2/8.3/8.4/8.5/8.6/8.7/8.8/8.9-9.3.   Then one min break 1 mile in 8:37. Start 6.7mph. Increase by 0.1 every 0.15 miles.  Last 0.2 increased every 0.05.   

Ski Brighton with amber nice day 

Slow tm. Vasa hamstring sit bones pain from flat altras 

Walking only 8 incline 3.7 avg 3152 

Tried old kinvara a x half mile. 5:25.  Started like 4 mph.  Changed back to worn torin s.  Ran a mile in 9:20.   Vegetated.  Then jogged half mile 5 incline 6 mph.  Hard lol.  Then did old hill work out from last fall.  Incline 7-14 percent min on min off   Ons at 5 mph.  Offs 3.2. Then right into 15 percent incline after the min test 30 seconds  on at 5.2.  No stopping. Then jogged 5 incline 5-6 mph until at 1.5 miles. Only like 2 min Off at 3 mph.  On diet so low energy.  Down six pounds three weeks tmr. 137.  In am. Arm Weights and abs massage chair.   Adjusting to daylight savings sat night 

7 miles no stopping. Start 6 mph. Up by 0.1 mph q 3 min until 7.9 mph.  Last min faster. 60:19 7 miles. 8:37 avg.  legs Amd abs. See lose it app 

Saturdays workou not today. 2 mile walk incline 8-9 percent 3.7-4 mph.  Sore throat achy body 

Tm.  1 mile at each   Didn't feel good.  Achy.  Ended up sick wity sore throat that night. 6-6.9 mph. Little faster at end. 92:52. 9:17 avg. this is Thursday.  Not Fridays workout 

Walked steep incline. 30 min. 4 mph avg.  then biked 5 mile in 21:32.  Weights lower body . And abs. Getting sick. This is Friday's workout not saturday.  

7 miles at 4 pm.  Felt better sore throat finally cracking on three days antibiotics. Was only going to do 30 min. Started at 6 mph x 3 min. Increased by 0.1 mph every 3 min until 7.2 mph. Then variations.  Stopped at 6.2 miles. 54:57 . 1 incline. No stopping. Then thought why not 7 miles  so added to that 61:47.   8:49 avg.  walked incline til 65 min. 

Hill Repeats at 7-7.7 mph. Increased by 0.1 mph each one. 3 incline.  25:23.  8:27 avg. 6.8 mph in between. No stops. First mile 9:34    Then 3 more.  

Weirded out. Ran 13 miles in 1:45:36.  First 3 miles 28 min.  The harder uphill mills.  Switched to back row by Kim.  We were close together which was nice. Ran 7 without stopping in 55:14.   7:53 avg.  then last three in 22:22.  7:27 avg.  

9:34 first mile then stretch  always starting at 6mph for three minutes. brrrr its cold out.

then six miles in 49:47.  8:17 avg.  just taking it up from 6.5 mph up to 7.7 for three minutes each then back to 7.1 mph and back up for a bit here and there.  Then did last mile easy 8:36 avg  started at 6.7 mph.  upper weights 12.5 pounds and abs.  feeling strong.  at first glutes a little sore and quads but went away during run.  feel very light burning in hamstring attachment and through but so think its sciatica???

Warm up easy. Upped tm every 2 min starting at 6 mph.  Got to 4.  35:04. 8:46 avg.   Stretched.  Then 2 min Easy switched mills.  1x 2 min at 8 mph.   Switched mills. 9 x 2 min at 8.1-8.9 mph. Picking it up last minute of last three   Ended 9.5 mph for past one min. Standing rest 90 seconds  legs tired from fast sat amd monday.   However proceeded to do legs. lol. Adductors abductors. 65./75  Hamstring. 50/45/45/ squat machine 90 x 3 x20.  Quads 35 one leg at a time. Hydro massage 

Worked yesterday. Steps well over 7000. Today ran outside with Melanie 8 miles. First mile 10:16.  Last mile 8:29.  Avg pace 9:06.  Out and back lehi trail by mels house. 

58 min run. Phoenix arnb.  City and urban streets.  Fresh flower smells. Several road constructions. Sunny weather.  Tank top weather.  Avg pace 8:38 avg. 

Our and back from arnb to biltmore hampton inn.  Added on 7 Th ave beyond highland ave to next light and back.   All sorts of sites.  Downtown was like a ghost town. Not busy and all lights but two or three in my favor and there were many.   62 min to 6.8 miles. 9:07 avg.   56 min for 6.2 miles  -9:02 avg. total avg 9:04.5  easy pace effortless. Stop watch.  Google walk maps.  

1 mile 9:21.  Easy warm up. Started at 6 mph. Increased pace every two minutes by 0.2 mph until a mile. Ended at 6.8 but went to 7.2.    Potty. Then 3 miles in 24:58.  8:19 avg. then Kim's speed work at my paces.  8.1/8.2/8.3/8.4/8.5/8.6/8.7/8.8-8.9 last one. X 3 min each with 6.5 mph 2 min  jog in between. No stops except before last one Bc tired of left slant of tm.   First tm for 4 warmup was right slant. Got on even tm for last one.  Busy when got there at 9:46 with Courtney.  Got back at midnight from Provo airport.   Phoenix was a needed get away.  Came back to snow storm next day.  Five inches back yard this am. 7:39  avg for 40 min work out.  Ran until 5 miles. A little over. 5.04. 

work twins, discharged one picked up two discharged another at end of shift. good day.  lots and lots of snow

work bed 7 and 9b.  discharged 9b at 5 pm.  nice shift.  love the babies

slept until 10 am after waking at 445 am for two hours,  did wordle and listened  to general conference fell back to sleep  gym with courtney and brooke.  i felt good and since not much time ran without a warm up to test my speed and endurance.  ran 1 mile 7.3 mph- ended up at 8:14.  stretched brief like a minute then ran 7 miles in 55:17 no stops.  7:53 avg.  felt great cardio.  still weird sciatica left and into butt but goes away a few miles in. 

7.4 x 2 miles with last 1/4 at 7.5 of each.  then 7.5 x 2 miles with last quarter of eachat 7.6 mph.  then 7.6 mph x 2 miles with last 1/4 miles at 7.7 mph then at mile 6 to 7 did 7.8 x .2 miles.  7.9 mph x 0.2 miles 8 mph for 0.2 miles then increased to 8.2 x 0.1.  8.4 x 0.1 then 8.5 x 0.05.  8.6 x 0.05 miles and 8.7-9.0 for last 0.1 miles.  just so fun to go fast again.  54 years young.  

13.47 miles.  ran to murdock via silo road up hill by wedding reception center.  headed south until marker 3.5 almost to lindon temple.  could see it being built a quarter mile away.  stretched at mile marker about two min or less than ran to 1100 north got some water.  no fuel on this run.  133 pounds down 10 :D .  feeling really good.  nice morning.  left at 823 am.  gloves used initially and light sweat shirt over armour wear.  took the sweat shirt off at half way.  gloves back on briefly.  9:26 avg to 2.62 miles (mile 9 marker)  Next five miles 9 avg right on nose.  Next 3.5 back to 1100 north 9 avg.  then 8:33 avg back to house down 1100 north.  1.85 miles.  2:01:36.  13.47 miles.  9:01.6 avg.

Worked Easter weekend.  Cute baby girls x 3.  
today felt strong. 3.6 in 31.42.  Potty. 2.4 in 19.36. 
then Kim and janes speed. 
3/2/1 with 2//1/1 recovery.  No stops.  6.5-6.7 recovery. 
8.1/8.4/8.7   8.2./8.5/8.8   8.3/8.6/8.9   8.4/8.7-8.9/9.3-9.5   5.06 in 39 min  7:40 pace      Last min did until .16 so 5.2.  Accidentally stopped mill at 39  

10 outside with Melanie from her house.  Out and back. On trail. So warm.  With a breeze. Great jog. 9:11 avg. 1:31:31.   I did  yard work  yesterday and today and pulled hamstring /sciatic nerve.  Quite painful in evening and at work Wednesday-tmr. 

Low left back anf hammy still sore but not as bad as yesterday at work.  Iced back. Rest as much as I could.  Then couod not sleep. Up since 350 am.   Crashed while looking up things on phone aboot 10 pm.  Ran 1.1 miles  9:05. 6.6/6.7 five min each. Potty again. Tummy issues.  Then four same pattern increasing every five min by 0.1 mph. But more so at last half mile.  4 miles in 33:35 8:23 avg. then Kim's speed.  She ran early at home. I got to gym at 710 am.  30 min tempo 8.1-8.3  10 min at each. Except faster last few minutes.  4.1 miles 7:18 avg.  no stops.  Upper body and abs and hydro massage 

up to canal via canal road but went further west first then back east.   9:01 avg.  went past 1100 n.  to grove creek and down and through cemetery.    then down 1100 n back home. 

6  hours sleep.   Met Melanie her house.  Ran 7 miles to windmills and back.  Felt amazing. 949/922/915/912/8:54/845/910/853/8:35/8:29/835/827/840/833/.08 in 8:35 pace.  2:05:18.   

Busy am.  Gym only 45 min.  Warmed up. 1.5 miles.  6.7-7.2 pace.  Then right into 30 min speed work. 2 min on. 1 min off.  8.3/8.4/8.5/8.6/8.7/8.8/8.9/9.0/9.1/9.2-9.6 last 20 seconds.  All rest min at 6.7 mph. 4.04 miles in 30 min.  7:25 avg   The speed avg was 6:51!   That's 2.96 miles for those 20 min. Not counting I went faster last 20 seconds   Felt great.  Watched on tracking Boston marathon friends.  
went to Brookes appt with her. Then back to vasa with her.  Ran three by Jane finishing speed with her daughter also there Whitney and Jenny. 1 at 8:49 awful tm then one opened up by Jane. Two more. 8:15 avg.  7.2-8.1.   Arm weights abs.  Invitations and pretzel bites with Brooke. 

Four warm up. 6.5 start. 34:47    8:41 avg.  no stops. then 40 min Tempo. 5.5 miles in 40:10.  7:18 avg.  feeling strong. No stops. 7.6/7/7/7.8/7.9/8.0/8.1/8.2/8.3/8.4/8.5/8.6/8.7/8.8  each for three min so to minute 39 and 8.9-9.2 mph last minute.   Defintely harder last 9 min. But held on to keep up my mental tough.  Weights arms.   Abs.  Brooke also working out.    Watched lord of the rings 4 hours at Theatre.  Troy me. Brooke abd Amber. So got to gym 930. Chatted with Jennie. Then started at 10. 

chilly morning.  43 high. over cast. two thin layers up top, gloves and thin head warmer and leggings, multi colored.  tired.  hungry.  ran out and back up silo road to murdock and to marker 4.5.  Got to that point in 1:05:19, 9:10 avg.   Back in 1:03:12 so 8:52 avg.  14.24 miles.  9:01.38 avg.  

4 warmup. First a mile 8:58.  Then three in 24:21.  8:07 avg.  brief stretch.  Then joined jane though behind her on tm hard one.   8 x 3 min with 2 min rest. 8.6/8.7 last 90 seconds. Then 8.7-8.8 last min the faster same with all the rest 8.8-8.9/8.9-9.0/9.0-9.1/9.1-9.2/9.2-9.3/9.2-9.3.    Jogged at 6.7 mph 5.4 miles in 40 minutes 724 average. Jogged0.6 miles five min after done to get 10 miles even lol  8:48 avg 

10 with Melanie 😊. Out and back from art dye bathrooms. Chilly. Walked a couple minutes then jogged first mile. 10:31.uphil most of it.  Rest decent rest pace. 9:25/9:08/8:58/8:56/9:00/8:54/9:03/8:59/8:28 downhill.   Some terrific wind miles 7-9. Turn around was 1100 n canal parking /bathrooms  got water used bathroom  total stoppage time 5.5 min  entire run   Chilly air but greenery  looking nice !  1:31:29  we wore these parkas first half mile. Felt nice to block cold   

Out and back from Melanie's   Trail part at end.  Then turn around.  8:53 avg. 9:27/9:16/8:56/8:51/8:49/8:39/8:37/8:32.    1:11:10.   Met Brooke at gym.  Walked 13 min 9 percent incline 3.5-3.9 mph next to Brooke. Then three legs things then usual arm workout ten pounds.  Then abs.  Then home. Lunch shower. Back to physical therapy by vasa.  Then airport. Then traffic. Then target.  Then home   Then 8 min later Brookes shower at Linda's.  7-9.  Went over a half hour.  Myself Bride Linda COURTNEY Amber. Jenna Zoe Peggy sue Sarah ava Asher   Melissa Kristi. Christy. Hearther Brooke Shinobou. Brooke L.  Cinnamon.  Jill Atkinson. Jill Brimhall. Addie. Breanne. Claire.  Kim.  Vicky Stewart 

1:12:30.  9:03.75 avg. sore inner thighs from weights Amd phyisical therapy scraping and exercises.  My house to Kim's new area around by her house usual route but added on every street. Had to go to top of cul de sac and down past my yard a second. To get 8 exactly. Lots of hills.  Felt slow.  For the effort.  Used new coros watch  arrived yesterday :9:36/8:55/9:02/8:53/9:05/9:05/9:00/8:51.  Tight legs.  Hungry.  

Up and back Provo canyon with Melanie at 7am.  Started at River woods .  Head wind worse about mile 5 by avalanche.  Took pic of it.  Still getting used to watch so didn't stop it for several seconds at mile two.    Splits  955//937/911/924/935/906/903/back down got to just past Vivian park and the street on the side uphill with the homes ..never ran that road.  844/831/838/823/819/754/722.   Sped only the last 1.5 miles. Wore new used altra torins from ebay. Feel great. Total avg  pace  8:50     Avg up 9:24.  Avg down 8:16. Vacuumed for an hour.  Then got dress suit for dad for the big day. He looks sharp.  Light grey. 

4 mile warm up in 32:40.  8:10 avg.   3/2/1  minutes  repeat x many with pace starting at 6.6 mph increasing by 0.1 mph at each interval until at 4 miles. ended about 8.8 mph.  Brief potty and stretch then 3/2/1 minutes with 2/1/1 min recovery jog at 6.7 mph. briefly 6.8 (like two of the minutes).  On minutes 8.8/9.1/9.3 x 2.  8.9/9.2/9.4 x 2 with last 30 seconds to 1 min of last two faster.  so like 9.6 on the last minute by end.  5.42 miles in 40 minutes.  7:22 avg pace.  NO stops.  Pushed to increase pace on third.  tiny tug sit bone left. 

Achy.  Joints. Ate bad all week. Tons of sugar.  So detox today started. 9:22 avg.  just felt achy.  Pushed through best I could. .  Warm.  60 degrees.   Ran to art dye long way to trail across from old AF hospital.  Then down silo road through new neighborhood and down.  

Just  struggled. After pt yesterday hamstrings sore.  Wasn't going to run but got out at 1043  am. Ran to gym. Real easy. 9:36 avg.  then ran on mile 10 miles.  6.5 x 2.5 miles. 6.6 x 2.5 miles.  Off at three. Water. 7 straight no stopping. 61 min with last two miles at 8 pace even then ran home very slow.  Pace for the 7 -8:42 avg.  last two miles about 9:44 avg. first mile didn't record. Was feeling too focused on watch. Famished. Home at 116 pm.   Amber stopped to say high.  She ran outside then did weights.  This was a get it done run.  Lots of mental over physical.  Hungry.  Tired.  Thirsty. Hadn't eaten. Since 9 pm.  

1 mile. Potty. Tm. Vasa. 3 miles 25:40.  No stops. Stretch at end.  4 miles 31:54 no stops. Progressive faster.  Felt good. First run in12 days off.  Last week lots of walking at Disney world and universal.   Three days first universal.  One Epcot.  One magic kingdom.  Die hard days.  Worked three days before we left tues May 9.  And two days day after back Monday May 15 

Up south fork with Julie and melody.  Only ran with them about 1.3 miles.  Stayed with them up the fork the first mile but left them at their stop to continue.  So turn around I know they'd be pretty fast and I have no speed on downs yet.   9:37/9:05/8:59/9:10/ -stop up top waited for melody then decided run a little down to melody and back up  30  -40 seconds -8:09/7:32/7:26/7:26/7:26/7:51/7:49/7:42/7:48/7:57/7:55 last 0.31. 

Tm at vasa.   Easy effort. 

Worked last two days.  Pretty tired. Forced 8 miles.  Tm vasa 

So tired. Achy. Hair dye perfume yesterday.  Extreme achiness.  Has pt appt too she scraped too hard my right after left problem side piriformis and now it's mad (Monday ). But today I wes just really sore and achy. Did silo road to Murdock to mile 3 and back.  On way back more and more fatigue achiness.  Dehydrated too.  Hungry.  No food since early last night.  Walked home two miles in lots of achy pain.  30 min miles   Nearly crying from extreme fatigue.  Washed dye and perfume out of my hair.    Gear up and see if I rest all day o can move for 5 k tmr that o signed up for last December.9:44 avg. last mile 10:20 and I lost it.  

Warm up. Arrived capitol 7:34.  Ran aboot 16 min warm up. Memory grove.  Bathroom.  Dart up hill to put shirt in car.  Didn't know what to expect up hill 1.55 miles Amd back.   Passed quite a few runners. Aboot 8:20 avg way up. 6:46 down. No watch. Just going off sale saying he made it to turn around about 13.5 min and I was ahead of him   He said he could not catch me going 6:40 pace   Jogged afyer for a bit here and there Amd up to cat again twice more   And around capitol   23:41 7:38 avg   3 rd master  won 20   I wax behind a 41 year old and 54 elite runner.  6 th overall   

Tempo not registered.  Sciatica right side.  Almost didn't run.  But as I warmed up first mile felt better and better. Goal was tempo marathon pace or just a little slower. 47:14.  6.2 miles  7:37 avg   Didn't feel spent   Felt good nearly entire time   No music   Nice course   7:42/7:27/7:29/7:38/7:41/7:43   Last 0.2 7:42 avg  avoiding going through finish (47:28 for 6.23 miles for avoidance of 5 k runners etc And right of finish ) 

Walking bad.  Turning over in bed hurts sit bones.  Reminder of recovery last year.  Work waddle 

Really achy.  Think I got Covid in my bones.   Two weeks ago similar to Covid headache three days in a row.  Last week hair dyed and body aches so bad next day couldn't finish run though going slow.   Managed the 5 k sat and 10 k Monday   Felt good sat warm up.  Monday no warm up but felt achy in spine and left sit bone.  But handled run well not much pain. Then these two days Tuesday and Wednesday huge flare of arthritis pain.  

Couldn't sleep last night.  Thinking too much. Took pain pill. My last one from 2.5 years ago.  Took at 4 am. Pain better during day.  Physical therapy good at 415 pm.  Helped. But got me sore for next day.  Didn't run.  Too tired from med and no sleep.  

Achy. Been taking ibuprofen as well. At least two  times a day sometimes three pills of 200 mg.  Today sams before run.  But way achy entire time. Sit bone pain. Five in 43:46.  8:45 avg.   and then stretch water etc.  five min.   Then 3 miles start at 7.2/7.2/7.3 for .33 miles each repeat until last mile added two pickup to 8 mph for 0.15 miles.  24:48.  8:16 avg.  

8 up to Timp caves and back  - silo road turn left up to Harvey then trail by cedar elementary through golf course to canyon. Watched ford at 7.27. Pace avg about 9:30-9:35.  Achy hip.  Left.   But not bad. 

5 miles in 40:45. 8:09 avg.  treadmill. Then a 5 k in 22:18.  7:11 avg 

Jog around neighborhood thinking about upcoming wedding. Feeling calm. 9:15 avg 

Wedding day.  Feeling calm. Until florist thought wedding was Saturday luckily flowers were arriving that day. And she got brookee done for coming out of temple. And the rest by bridesmaids pics. Etc.  kind of made me not think of right things at right place.  8:54 avg.  around neighborhood. 

Recovery walk with Jen and Courtney to bridal veil avalanche. Started to rain last few 100 feet.  Sprinted to car.   Then stopped as we drove away 

7 mile jog  9:07 avg. felt good.  Testing big toe right foot -stubbed tripping up stairs.  Left hip low left back slightly achy at end.  Whip lash fron fall the day before   8.23 mile hike fork battle to grove parking lot  up grove  down battle  3:49  one river crossing we had to jump onto water   That ws at last 0.8 miles  

Arrived to 10k at 7:41. Capitol. Warmed up 8 min.   Ran controlled uphill. Not out of breath.  Turn and burn at 3.1. First mile 8:40.  Second 8:44. Third mile 8:46. 5 k 27:09.   Forth mile with 0.1 uphill 7:06.  Then 6:43 then 6:48. 6:47 pace for last 0.2 miles   48:15. Cooled down 18 min   Then another few to jog back up to car at capitol.  Then around Capitol.  So beautiful. 48:15.   21:06   6:48 avg.  

moving my long runs to monday to fit my training in for des news marathon monday july 24th that I am running not racing to get boston  qualifier for next year.  Saint George is too late. So saving my speed for that race.  After todays 18 miler I think I can muster a 3:45 at deseret.  I only need at 4:05 to qualify but want a ten minute cushion.  I can get into boston with that cushion then when faster at sg I can change my qualifying time as they allow.  18 miler today felt great.  Just a little sore in left sit down bone area but then just felt better and better and better.  Felt like I was sailing.  gliding.  free.  ran up to manila pond through new road by my house and up by manila elementary then through nice homes to pond and turn left then another left 3/4 quarters of a mile later into very nice home area by Mount Timponogos Temple.  Ran south and onto 1800 north then up past temple remembering the beautful day last wednesday!! Brooke and David were sealed and reception was at Wadley farms.  Such a great day that passed way too quickly.  Ran up to canal and wa8s almost to five miles there and ran another four on trail turning at 9 miles and back same route (which was just a tad passed marker 6 and 1/4).  Just some sit bone pain but totally strong the whole way. stopped at water by silo road and trail and at 1100 north on way to mile 9 and stopped at same first water stop, also stretched.  used potty at 1100 north.  Really just felt emotionally and physically great.  weather cool. sun came out at end.   minutes and hours flew by.  just my coros watch.  no fuel.  I never ta8ke caffiene running.  or ever.  no gu.  no tunes.  just my coros watch.

Paces:  9:44, 9:30, 8:53,8:58, 9:04, 8:52, 8:43, 8;39, 8:36

             8:33, 8:36, 8:32, 8:24, 8:26, 8:39, 8:33, 8:21, 7:57

Worked Tuesday and Wednesday. Some post wedding blues.  Courtney in Europe as of Wednesday am. Flew out Monday late.  Brooke on Disney cruise.  With David of course. Really tired last night.  Stayed up until 1130.  Amber woke me at 1 am!  Talk about schedule. Was in deep sleep dream cycle. Took a quarter /8th melatonin. Cause couldn't fall asleep.  Then woke at 6 am.  Got to gym at 8 am. Ughh. Couod have fallen back to sleep but instead did Wordle. Laundry etc.  was gonna do 12. With Kim's tempo she ran earlier. But after stoping after six straight miles I had no mojo.  Just stood there.  51:07 for 6.   Left hamstring ti butt pain.  Not intense but nagging aftrt three miles.  So decided to just give myself a break. Started at 6.7/6.8/6.9/7.0/7.1/7.2 with three pick ups.  A mile at each pace. 8:31 avg. 

All over my neighborhood even into town passing through them by State Farm and Zions and strawberry days. Left at 914 am.  Jogging at first then steady under 9 s.  9:50/9/15/849/8:52/847/858/859/8:53/825/8:34/8:48/8:39.   8:55 avg. felt great last two miles hungry. Stopped twice same spot. Discovery park bathroom water.  3 min 16 seconds total stop time 

Met Brooke Christensen 440 am. Bed 1105.  Fell asleep about 1140.  Up 130 sweaty. Opened window. Up at 3 briefly see clock.  Up 4.  Then alarm 431.  Left house 440. Wore  garments under clothes. 50 degrees.  Long sleeve.  We did up 600 w. Through new neighborhood then silo road turn left at silo then right after Lincoln academy.  To Harvey boulevard. Left. To lone peak hs road to Timp Temple. Down hill turn left before church through thaf new neighborhood to 1300 west to home. 9:04 avg.  no stops. Left sacrum /sciatica but pain   /piriformis.   Burns in sacrum. 

Worked all weekend. Sleep Friday night 4 hours.  Sat night 5.    Last night 6.5.   Almost bailed.  Left sciatica /piriformis acting up right as I left. Was going to just go meet Jane and  Kim at gym. But took road less travelled when got ti my stop sign. Left turn.   Same route as last Monday only added a mile to just before mile marker 5.  Stopped total 8 min 8 seconds. First stock brief 30 seconds water. Second stop turn around. 45 seconds. Third stop 1100 north. 2.5 min ice cold water felt so good.  Same spot again as first spot. Stretch included. About mile 14. 3 min just under.  Then past temple by field in nice neighborhood with tennis courts with temple to west back drop. Sweltering mile with head wind and sun beaming.   Most of run was overcast just right then none.  Also most was head wind. But a warm one. Talked myself into getting g going on last three.  Surprised next mile 8:41.  Then because of cotton in air cotton all over my mouth and tongue.  Tried to get pieces off roof of my mouth. Dried saliva lumps.  So added in water at Manila pond which added on 0.2 so run ended in front of Brooke Christensen's house.  Yay. Walk back to my hose from there.  10:20/9:37/9:04/9:06/9:10/8:57/8:50/8:49/8:44/8:45

8:32/8:33/8:22/8:29/8:31/8:18/8:51/8:41/8:29/8:08.   
8:49 avg.   

3 miles warm up at vasa 828 am.  26:56. Started 6.3 mph. Increased every quarter mile last mile increased every 0.1 mph a little faster at end time test 800 pace. Goal pace 3:30 marathon. So 8.5 (7:03) mph first 1 min 45 seconds. 8.6 mph (6:58) next 75 seconds. Last 30 seconds 8.7 mph (6:53) .  Total 3.5 min. Yassos 3:30 marathon.   Jog 6.3 mph (9:31) for 2.5 min. Repeat x 8. No stops.  47 min for 6 miles   7:50 pace avg.   zinger in left butt cheek but went away the longer I ran and squeezed it with my hand (piriformis muscle /sciatic nerve ).   Felt strong entire time.   I didn't push it bc of 20 miler yesterday. Goal this fall to get yassos at 3:15. (6:30 pace).  Going to start them in august after deseret news marathon.  Start with 2.  Then 4.  Then 6.  Then 8.  

Three falls.   But pain zap first few miles then able to forget about it.  - 12:59/12:09/12:10/11:56/12:36/11:57/11:06.  Very slow first mile but wicked up. Made it to top 19:31.  1.5 miles.   One min rest ar top.  One min at turn around.  One min at waterfall on way back.  One minute on top again. Exactly 4 min of stops. 12:07 avg pace. Beautiful beyond description. Purple wood flowers. Yellows light and dark.  Sunglowers too.  Two min faster from 2.5 mile marker and back then to 2.5 mile marker. 17:30.  

1 mile warm up before 15 k at memory grove.  It was a painful warn up.  My left butt/back difficult walking yesterday and this am similar to when I broke my sacrum.  So I didn't know what I had in me.  Felt a little down. Just worried about a painful run. Got there 7:42 am.  Bathroom.    Warm up usual loop.  Five min to start.  Ran steady up hill 4.69 miles.  Got to half in 42 min.  Just under.   8:57 avg.  stop watch.  Christine told me it was 9.38 miles.  Makes sense since last 0.32 supposed to was going fast and that pace woood have been 7:48.   No way.  So did math for 2 min 28 seconds and 0.38 miles and 6:33 pace !  Mile before that was 6:37 so definitely 9 mile marker at end to finish 0.38 miles. 
 miles  with stop watch and bad tangents. 8:48 /8:48/8:52/9:05/turn at 4.69...then 8:40.  Wow that's bad.  0.31 of it going back down so really has slowed that part up.   It was rather steep. 7:12/7:03/6:57/6:37!! And 2.28 for last 0.38.  6:29 pace.   No cool down.  2 nd master. 30 dollars.  First grand master in series since Jessica s didn't come today.  74 min 35 seconds.  Goal was under 75 for how I felt.   Came home cleaned sink and vacuumed for an hour.  

First half a mile pretty painful in left butt /sciatic nerve/ hip to side (IT nearly ) but it warmed up going slowly 6 mph first mile then 6.2/6.4/6.6/6.8/7.0/7.2. Stop and stretch as tm went to cool down mode so 0.4 miles of 7 th mile i would crank it to 7.9 mph before it went to 3 mph for cool down every min   So decided to reset tm and stretch.  Then ran 7.4 mph/7.6/7.8/8.0. Rest.  Cause inner hamstring attachment to sit bones achy both sides   Last mile 7:54.  Started at 8:34 pace. Gradually increased pace. Last 0.2 mile 6:31 pace   First 7 miles 9:05 avg.    next four miles 31:08    7:46 avg.   last mile 7:54. 

21 miles after working three days.  Not an easy one.  Walked last mile wish was gonna do 22 miles.  Out and back same course like further.   No hydration day before. At work. Too busy.  Hit a wall. Ok good pace for painful piriformis first five. Just achy after mile 18.  What was 9 avg turned to 9:20 after mile 17.     18 th was 9:45.  First 1005. Second 9:41.  Then got avg to 9 with Brad mile 8:46. Was not pushing it.  Stopped only 5 min total by mile 16.5.  By finish I had 23 min stoppage.  Got hot.  Left late. 8:15 am. Highlight was seeing wedding couple come out of temple. 3:16.  

Worked last two days.  That's five shifts in six days. Jogged 8 miles. Piriformis waxing and waning.  9:13 avg. one brief stop discovery park. 

Very surprised. 
bed 1235 am. 
awake 545 am. Playing cards with Brooke David amber and Alec. And Troy. 
turned up by Lavell Edwards stadium road just north of as all blocked off. Back roads to Kiwanis.  Parked by new church by it. On hill arrived 6:47 am.  Potty. Lost amber until finish. Jogged 3-4 min.  Started 15 seconds behind clock. 
7:23/7:01/7:06/7:15/7:23/7:33.  7:34 pace last .09 uphill   Got 6.09 miles for course  no cutting of anything added meandering side to side to go around 5 kers  so of course on 7:09 pace per race result   Per coros pace 7:18   Both surprising   Last 10 k Memorial Day 7:37 avg   Today 44:22 (May  47:18)  felt strong  didn't have watch on pace mode to go by feel   Just mile laps and overall time which I didn't look at until I got to last mile 36:17 so I knew I was going to be under 45 min  Pribs slowed knowing this   Didn't feel too tired at end   Amber ran 55:59 with a cold and nothing over 4 miles   Not to mention severe  lack of sleep 

ran from s and j auto into pg down town up past central elementary then north then up 1100 a few minutes then left (north) then down to canyon road then up canyon road to the bathrooms.  water break /potty almost two minutes.  Then down hill to manila pond, added on around there to make sure 8 miles at finish.  then to home my usual route.  9:06 avg.  slowest mile was 1st at 1016.  Fastest was 8:20 down that hill.  Not pushing anything.  relaxed. felt good.  

.17 miles on bad tm.  6.03 miles in 50:58.   8:26 avg.   6.5 mph increase every half mile by 0.1.  Some pick ups x 30 seconds at 6:40-6:48   X 5 or six.  30 seconds at 7.3-7.4 in between.  Stretch. Water.   Then a mile in 6:47 Bc was feeling good. Then a mile in 7:54 to cool down. Upper body and abs after.  

8 started at ch9urch mouth of canyon.  watermelon for the girls 18 miler while I did my own thing as i am running hobbler tmr.  went to golf course bathroom over aroung lone peak pond and down by tri city golf course and up through art dye park on out via hill then over to lone peak pond again and back same two mles as first.  9:10, 8:33, 8:50, 8:23, 8:58, 9:04, 9:08, 8:58.  8:54 avg.

Bed 1030pm. Up 230 am to no daughter at home after date.  So yah concerned.  Tried to fall back to sleep.  Left house 415 am.  Arrived 440 am.  Ran to bus.   Bus just left but 100 runners waiting. So we stood there until 535 am.  Up to top 6 am.  Chatted with Brooke and Brenda.   Cold up top.  Wore my long sleeve for two miles then wrapped it around my waist.  Felt good to brace my back.  Ran surprisingly well.  Though  I saw three woman in front of me last two miles.  One of them ( I did not think one of them was my age- 54)  was over 50.  51 to be exact.   I was slow at start not knowing what my plan was to race or not.  I was 15 seconds behind start.   On  the forth of July  freedom 10k my first  nearly all uphill mile was 7:23.  Here it was downhill and 7:34 (though could be loss of service)  At that point I decided to test myself and just pushed myself to be at a good 7-730 pace.  And the more I ran the better I felt at that pace and easier to do even with the roller coaster hills.  Pretty excited. 1:34:54. 
miles :7:34/7:24/7:14/7:15/7:06/7:19/7:19/7:13/7:08/7:27/7:19/7:37/7:14.pace for mile 13 which was 0.96 miles. (6:56).  The usual issue is hobble creek losing reception. Hobble creek have notorious for watches reading 12.9 miles.    I am gonna say it is on. Lol.  Avg 7:15!!!  (If short avg 7:19).  Both to me are great.  Not sure how I had it on me.  Took one gu before mile 6.  Alternated one or two sips of water with Gatorade the next station. Just two sips. And put water on my head.  Massage at finish.  Maglebys French toast too.  And a creamie!   Brooke did well. 1:48!  She'll get her sun 3 one day ! 
jogged to car.  Jogged to bus.  Jogged two minutes up top.  Adding on 0.9 miles

could not sleep sunday night so could not run before work.  

1 @ 8:34  2 @ 5 mph 12 incline   Held on to sides only briefly at times  not easy   1 down 6:40  (stop at 0.83 for hamstring zap) massage then held on for last part   Then had to jog a mile 8:27   A mile at 8:16  then 1/2 at 8:00.  1/2 at 7:47. Then last 1.2 miles  -2 percent 6:40-44 last 0.2 6:31.  Avg pace for the last 4 miles:  7:52.

wow energized this am at 520 met at kims drove to timp cave parking lot.  Ran from there to past Tibble until we got to five miles then ran to Kim's house, well I stopped at bottom of her hill walked then realized the otherswere adding a mile so jogged another 0.75 miles to get 17.  

8:48 

8:06

8:15

7:56

8:22 *mega hill!! by tibble dam

7:33 *ran up extra to add on nice and easy, parking lot

7:13

7:15

7:17

6:42

6:51

6:50

8:06 * slowed and the up hill out of canyon (canyon road)

7:23

7:05

7:21 (construction and getting hot)

7:34  slowiing on purpose past 16 mile mark toward kims stopped at 16.25

Avg for those 7:34.

cooldown after walking a little 8:53 avg pace up Kim's hill three times (0.75 miles)

Went to lone peak pond to the small river by it.  refreshing but not ice cold. 

recovery run my long run route, turned round at mile which was right before deerfield elem, right at the road crossing and back.  9:07 AVG. was only going to do 8 but wanted the miles and i felt good.  

campsite 13 at deer creek reservoir, great horned owl loop.  right by bathrooms and close to water.  ran one loop around site because had to tell troy something so went to 4.16 miles turning at wallsburg road.  was at 2.16 miles there. so two miles in turn around.  only stop was to tell troy something and to cross the highway.  wow they fly in that canyon! the 18 wheelers are the scariest as they have a draft after they fly by.  luckily it is only for 1.5 miles one way, but catch it uphill on way back is not as fun.   lots of cars!  wallsburg quiet. Left at 815 am   avg pace 8:40.  mile splits:  10:16 that campsite loop and then back up and out, 8:28, 8:39, 8:30, 8:00,7:53, 8:50, and 8: 34.  9:22 for last .07.   Brooke and David joined us at 1030 am.  Met up with Alec and Amber for boating at 1 pm.  Troy and I paddle boarded. Hung out three and half hours while they did that.  back to camp. Grannies and dinner with grandma and grandpa- potato bar.  

still camping. went back to go to church with david and brooke to zoe's farewell.  1030 am.  had eggs bacon and hashbrowns for breakfast first.  came back relaxed and I played corn hull with david.  he won best out of three twice against me.  Got closer second round.  Was fun.  Then cards taco cat goat cheese pizza. Then a dip in the water with skipping of rocks. It was fun. Then alec and amber showed up.  They played more games while troy and I made spaghetti dinner, bread sticks, salad.  later s'mores by the camp fire and a game of Smurf.  David got "quitting your job.  Amber eating ice cream.  Alex peeing your pants. Me-skinny dipping.  Pretty funny game.  tried to watch batman returns but remote is missing. slept like a rock!!  

same route as saturday only didn't do the loop first. started from the bathroom.  Stopped watch to pet puppies and to use outdoor bathroom on route( ground) and to cross the busy streets.  3.5 minutes total.  Saturday 2:50 for talking to troy, crossing street which took a while.  surprisingly faster today (though opening mile saturday was more uphill as  I did the entire loop first then back up).  mile paces: 9:41, 8:12, 8:33, 8:35,7:47,7:40,8:29, and 8:10.  Felt good.   Avg pace 8:24!!! 

Elevate with 8!  (Miles theme). 1 mile 8:33.  Hazy warm morning.  100 degrees today. Low in 70s. Very warm at gym.  Next to Kim for warmup.  And two up 4 percent incline. 7:30 pace.  Some pull in hamstring so hold on to front to work on form at times.  Got into a pattern hold for 0.05 each hand.  0.15 no hold. Lol.  Sometimes I'd go longer without holding.  This was hard to go from east warm up to 4 percent and fast.  Took a bit for heart rate to adjust and hamstring. But it no longer pulled during your doing that. 5 down 9.0 mph. 6:39 pace.  First four straight through (switched tm to smoother one that didn't   clop.  I felt dehydrated and didn't want ti push through that and so I got to four went to bathroom got a drink and someone was on the tm i was on. Phone right there. So gently told him I was on there.  And got started.  Ran last mile on 6:35 total avg. started 6:39 but takes tm a bit to get up to speed so last 1/4 mile 9.3--10 mph.    Weird only saved 4 seconds but it's probably bc of the slow up to pace from stand still tm. Got to half mile at 3:25.  6:50 pace. So really made up 16 seconds picking it up.  Feeling strong on that mile. Water helped.  Weights arms and ab machine. 

Busy shift.  Brenda with me.  3 babies.   All girls. Darling 

Oddly good run.  Kept with my 8s though. Was thinking of tapering. Nah.  Did a rectangle course from my house.  To train tracks pass new Maceys down to Olive Garden. Cross to mod pizza. Back up past hobby lobby.  Turn to take 1800 back.  Turn again temple road then right by church throgh that new neighborhood straight across to 600 west back to Manila and right then left to not yet built development.  End before Brooke c house.  Ate breakfast there.  Crepes.   Fun family. 8:23 avg.  first mile surprised 9:08.  Felt slow.  So just kept the effort and got faster. 8:34.  8:16, 8:11, 8:38 (hill). 8:13,8:14 and 7:48.   Felt strong.  Warm out and it diving bug me.  Muggy !  I wrote this while on elliptical for pt appt. 

Work.   Beds 10 and 11.  Girls. 

820 am heat sim.  Didn't bother me.  80 degrees.  Ended up on parade route for steel days.  9:43//8:58/8:56/8:29/9:07/8:39/8:45/8:39.  8:54 avg. ran into nickie Hyde on parade route.  

church then bbq up af canyon with grandpa and grandma.  Then picked up packed.  106 degrees in car on freeway.  100 at eccles 6 pm.  gonna be a hot one.  Having some diarhea.  ate hot dog, potato salad, watermelon, pineapple, plain chips, hummus and pita, cookies.  ate part of a almond coconut go2 bar before bed.  pretty hot in house.  slept mayne 5 hours?  fireworks and heat keeping me up.  laid in bed at 815pm.  last saw clock a little past 10.  Alarm off at 3 am.  Bus at 4 am.  Cold on bus.  hot outside.  er bathroom at stadium. waited on bus for half hour.  bus took wrong turn for two miles.  but runners that ran it a lot redirected him.

This race was added on for a boston qualifier.  I just had my daughters wedding and working full time and not much time to squeeze in long runs but got in an 18 miler one monday, then 20 following monday then 10 days later on a friday a 21 miler which didn't go too well after three shifts in a row and forgetting to drink.  Also my piriformis acted up for like 10 days.  After that long run I did freedom 10 k and did well oddly.  Then did four days later Hobbler half, also doing well.   I did a pretty decent 17 miler up and down af canyon from the caves up to tibble back to kims house on July 13, 11 days before race.  The 21 mile last three mile death march was on June 30 so 24 days before race.  I didn't taper and ran 8 miles all the week before race and week before that when I wasn't workinig.  This race in my mind was just training run.  The impending heat wave made it feel more like survival of the fittest.  Got up at 3 am. slept 5 hours.  to bus at 4 am.  last bus and we waited a while then driver took wrong turn so got to top with 15 min to spare before start.  Wore my kangaroo pack with three gus in it and 6 chewable salt tabs.   Drank a water and a gatorade at every aide station, think missed water at one.  Took gu at mile 7/14/21.   Sweaty at start in butt crack area.  And chest.  some cool spots in the air temp as we decended but mostly muggy.   got cooler near mile 11-15.  Muggy again out of canyon.  Brief panic attack at the turn out of canyou.  Felt like 10 more miles was a lot of work for how i was feeeling aerobically.  Just slowed down to keep heart rate happy.  Accidentally hit lap button at 0.18 miles in to see pace in the dark so all my miles are off until I hit lap again at mile22 and then I was directed off course at milee 25.5 and redirected back on with lots of panic self talk and aloud to spectators of parade.  felt hopeless in that last mile and felt as though I was crawling. Most likely pace was 9 but took 10 for stopping and asking where to go. So lost a minute there.  

0.31 7:31

1.31  6:54

2.31 6:54

3.31  6:59

4.31 7:28

5.31  7:45

6.31  8:14

7.31  8:48

8.31  9:09

9.31  7:44

10.31  7:37

11.31  7:42

12.31  7:41

13.31  7:34

14.31  7:46

15.31   7:41

16.31   7:59

17.31  8:19

18.31  8:19

19.31  8:02

20.31  8:26

21.31  9:10

22 (HIT LAP)  0.82 MILES  8:41  pace

23  9:18

24  9:21

25  9:23

26   10:12 (off course, stopping asking, panicking)

I had done this course in 2015 as a 3:45 pacer and we went this way and the cones were there for later diverting the course but I didn't realize that was for later not for those that met the time standard to be on parade route.   We were on parade route for 1.5 miles!!   So many spectators watching our final mile what a sight!

0.28  9:41 pace.  Man the last 10 k was just hard for me.  But better than the 21 training run!!

3:36:44.  Qualified by over 28 min.  

Nice and easy.  Some residual quad soreness. Glutes good.  Did temple loop on ti Murdock and back. 9:15 avg.  first mile 9:57.   Last mile 9:08. Ish. 

Tm next to Kim. Then Jane too.  Goal 8.  Them speed. Tmr. Me.  1 at 8:27.   2.5 at about 8:34. avg. 1.5 at 8:20 avg.  3 at 7:57 avg.   last mile 735-40.  Slight pull inside sit bones /hamstrings   Otherwise no issues except deep left hip pain briefly for one min in first mile. 

1 in 8:15.  Did two pick ups to 9.5 x 30 seconds.  Rest was 7-7.1 mph    
rest   
2 up -4 percent incline   7:30 pace     Held on for 30 seconds after first four minutes and no hold for 2 min  until nearly done then 45 not hold  30 hold    Very sweaty  hot in gym    So like intervals workout without stepping off   5 min rest. 
4 down in 26:47   6:41 avg    6:44 644 639  639    Really got too sweaty   So off to bathroom to wash face and arms and neck    
rest nearly 5 min talking to Angie and Jennie  

last mile 6:34   Much easier   All down at -2 percent  

Weights   

9 am.  Humid.  8 to Olive Garden back hobby lobby way loop.  8:39 avg. felt sticky.  Tired. 

Rainy night and morning.  Tm at 835 am.   Bed at 1 was looking at wedding pics.  Loved that day.  Went too fast.    
8:02 avg for the 8 miles. started with first mile at  8:34    Then 8:27/8:22/8/13/8:06:8:00. Two faster.  7:41 start of 7 th mile.  Got to 7:24 I think.  Then 7:08 for first part of 8 th mile. Tm shut off for cool down at 61:04 which was 7.53 miles.     Last half 0.47 miles in 3:15.  6:54 avg.  

Second time writing this.  Out and back 8 am 1100 north parking lot ti just past eternal fountain Provo canyon. 8:08 avg.  felt great.   Total stops 3:20.     
8:47/8:23/8:06/8:13/8:14/8:12/8:08/8:31/7:43/8:18/7:57/8:05/8:01/7:57/7:49/7:37.  Felt strong.   

8 really easy Bc of gout/poison sap pinky finger huge flare.  Woke up with it sat am.  After run lots of yard work pruning.  Got some fire purple bush sap on my right pinky. 
pain was excruciating yesterday until 1 am.   Took Benadryl.  5  pm yesterday. Three Motrin x 3.    Up nearly all night talking to amber.  She flew out today ti Ohio.  3 am drive.   Flight 510 am.   Her ocd is bad.  Avg pace 8:54.  First mile 9:43.  Last mile 8:17. All felt easy.  Here and there and every where four out and back up to canyon road from 1100 going by Brooke c house. New division.  Hot but surprisingly tolerable. 

Sudden mid back pain getting dressed to work out.  Left flank.   Hard to breath through.  Took an hour of working it out burping etc. warm water.  One tums.    Made it to gym.  Warm up one mile next to Angie.  8:30.    Four min break.  2 up 4 percent 7:30 pace.  First two min no hold. Then hold 20.  Then 80 seconds no hold repeat until 10 min then 40/20.    Five min break.  1.5 miles -2 percent. 10:02 (6:39 pace ). Four min break. 2.5 miles 6:39 pace last little bit 6:27 pace.   Then five min break. 6:29 mile.    Just not good ti push through gout in pinky and possible dehydration cause.  Felt weak except last mile. And last part of 2.5 miler. Lots of sweat.  

Got put on call so able to meet Kim Jane Chandi Julie Bekah and melody at church below AF canyon.  Chandi's hubby drove us up to a mile before the summit.   Ran 1 to summit.  And down to fork and up to second Tibble fork parking lot bathrooms.  Turn down to church.   Numerous stops.   About five min each.  Not easy on me but better than it used to feel with the injury by a large margin.  Stopped up top. Stopped at first mile down.  Stopped at pine hollow.  Stopped at fork.   Stopped at Tibble fork reservoir.   Stopped at the fork again.   Stopped at caves.   Stopped at melody's car base of canyon.  Just barely under 44 min of stop time.  So avg 5.5 min each stop.  Lol. 
paces: 10:02-8000 feet steep uphill, 1.1 miles to where we stopped/7:23/6:49/6:49/6:45/6:35/6:39-0.1 uphill /8:26 on purpose slowed it.  Arms very cold and left quad stiffening.    8:47 - that drastic hill nearly to top /7:33 includes going up a little and over to second bathroom, started slow. Ahhh. 7:04 to fork. 7:20- asked them if we could slow.   We did briefly. 7:19/6:42/6:45/6:51/6:45/7:16. Last quarter mile of this last mile we jogged it as we were passed the church.  Felt tired going up to Tibble.   Legs worn out.  And back to fork.  But felt better just before caves and to melody's car. Last 1.5 miles glad it was nearly done. But felt strong mentally.  Stayed 25 seconds behind Jane this part. Iced in river.  12 min.  Falling asleep typing this 1110 am. 

Easy 8 miler. 9:12 avg. out and back almost same as Monday.  Left 910 am.   Hot out.   

Ran with Brooke c.   620 am.  Up to silo road my 20 mile route onto trail. Over to silo road and back down.  9:02 avg.  er potty stop. The 0.15 is running from her house back to mine which I ran quickly.  7:25 avg  not counted in my 8 mile avg. 

Cut from work.  Ran 2 miles ti vasa at 7:58 am.   Angie and Jenny were there. It was humid out.   Got water.  Then ran 8:12 mile.    Started 8:34 increase at 0.4 left by 1 mph ever6 0.05 miles.  Water.    Goal three mile time trial but tried pickups x 3 that took me to 0.5 miles at 9.2 mph 6:31 pace for 30 seconds each I couod tell hip muscles fatigued.  Switched to road tm for three x 1 mile repeats. Actually was going to do 1 min on offs but felt strong so kept there for a mile.  Then three min rest.  Repeat.  Three min rest repeat.  Girl with very strong perfume came by me during second one so had to find a new tm for last one.  Tried one out and had the call it quits at 0.16 miles in.  Hence the 8.66 miles plus another random trial on another tm to make it 8.76 miles today. The last tm was  Not as good of one. 6:31/6:29/6:31. So avg 6:30.33.      Felt controlled.  STRONG.   But some fatigue in legs.  Ran home two miles.  

Tm by Kim and Jane doing 20 min on offs.  I was just doing 8 today.   Ran 8:30 first mile.  Potty.  Then 7 @ 7:39 avg.   8/7:53/7:47/7:41/7:35/7:30 last mile 8.1-7:24 x 2   8.2-7:18 x .2  8.4-7:08 x  .2    8.6-6:58 x 0.1   8.9 -6:44 x 0.1  9.2-6:31 x 0.1   9.5 -6:18 x 0.1    Last mile  about 7 avg   Felt strong   Very sweaty    Upper body and abs after  good medium run  don't want to be stuck fast or slow   Gotta have in between  

Easy outside. Last two picked it up.  Ran to past AF hs via new neighborhood below Kim. Then onto trail.  Up to art dye and up hill.  Over to silo road.  Down and home. Construction area slowed me mile 7. Muddy and workers to maneuver around. 9:45/8:58/8:57/8:56/8:50/8:28/7:50/7:03/and 7:30 for last 0.5 miles. 8:32 avg.   at mile five was 9 avg.  

Work.   Legs steroid achy.  Hard to stand up long at a delivery.   Throbbing.  Like withdrawal from steroid. /strength.  From shot in finger for gout right pinky. 

So tired slept a lot. Legs jumpy.  Steroid and tongue lips buzzy.  Some anxiety feeling but I know it will go away so not affecting me like in the past.  Hard to start.  So jump started right into 8:34 pace took me more than a mile to adjust  straight through to 4.5 miles   7 x 1  then up every 0.5 miles by 0.1 mph  until 3.75 miles then did four pick ups x 0.1 miles at 6:44 x 2  6:39 x 2.   Then 2 miles at 6:43.75   Really one set at 8.9   One at 9.0   6:44/6:39 but tm takes a bit to get up to speed.  2.5 -3 min rest.  One more mile 6:34. (9/9.1/9.2-9.4 mph )  0.33 at each sled up last bit.  0.5 cool down 8 avg. Avg for 5 - 8:06 avg   

8.29.  Last night fender bender.  Not really any damage. But woman very upset. Troy said she stopped suddenly.   Anyway I was looking at my phone. It was a whiplash hit.  Felt strong. Thought entire car was damaged.  But not much noticed at the scene. Except whiplash. All on right side.  Brooke larsons reception. Was tonight. Then we went to byu soccer game. And it was on way home. Merging on a roll way stop turning right on to canyon. 
so slept in.  Missed the 20 miler.   Drove to the church and ran toward canyon and o was about to mile 1 when they were heading out so that was perfect as they had a little over  7 miles left.    Ran to alpine highway. Turned right then onto trail over to janes then to Becca's.  At that point I had 2.7 more. They had 3.  We ran out and back 1.5 miles.  Last mile 6:58.  First mile 9:00.  Mostly up for 0.9 of it.   Avg for the 8. -7:38.  Avg for the 7 -7:26 

Camping at site 13 Granite Flats campground past tibble fork reservoir.  NO cell service but we came twice (three times troy -once to pick me up after this run).   Ran from the site up a half mile and down a half to reservoir first bathroom (second this direction) is 1.67 miles.  Ran to fork, then to caves, ran back up to second bathroom passing the first.  No water so kept going. Ran to fork then caves then church.  Those are the brief stops.  Total stopping time 10:40 seconds.  

9:05, 8:01, 7:46, 7:48, 7:31, 7:16, back up at 6.63 miles, 8:39, 9:22, 8:42, 8:49, 9:10, back down at 11.3 ish miles, 7:41, 7:21, 7:25, 7:08, 6:58, 7:04, 6:56, 6:45, 7:27 (almost to the light and turned up back to church to get the 20.  Avg pace 7:51 for 20.  iced in river at mouth. Troy picked me up with puppies.  NO shower ha ha.  

Drove back down for byu soccer game, puppies back to house.  A few scattered thunder showers so game delayed so left 15 min early. Met Amber and Alec up at the camp site.  Church the next day. Them ysa ward, us -with Bailey's mom Deborah and family.  Headed back up after fast forwarding through England Vs Spain final.  Spain better team so they won. 1-0.   Alec and Amber met us up there about 430.  Went on two long hikes with pups. One at 3 ish.  One at 1015 pm.  Amber had to work at 7 am.  So they left at 605 am up at 555am.  Good to have them over. We played skull king.  Ate spaghetti , hot dogs etc.  Roasted marshmallows.  (Sunday night)  

from campsite 13 granite flats to just past the fork in af canyon and back up.  killer 7th mile.  Was very humid.  Began to rain after I was done. But warm.  8:51, 7:35, 7:17, 7:02, 8:48, 8:27,10:03 (for a while of this mile it showed my pace as 12:13!!), head wind too!! 9:15 first part up last part down, like first mile. Only very winded from the mile before! avg pace 8:25.  packed up as it began sprinkling. Good trip. Miss it already!  

8.12 miles. 430 am sharp with Brooke c.   8:47 avg.  drizzling   Wet and humid.  Nice run.   Potty x 2. Out and back.  To discovery and then 2000 north ? To 1300 west up to Kim's neighborhood but west throgh new neighborhood to turn church down to light and reverse  route only went straight across from Kim's neighborhood over to 600 west and down. Back to discovery.  9:12/9:01/8:33/8:39/8:47/8:45/8:41/8:31.  HR avg 147.  Easy run. Felt great.  Back 5:44 am. Put on call. So did weights in basement.  12 pounds and 15 for bench press and rows.  2 sets of 12.  Also did 10 pounds for triceps pull backs. Focus on form.  Extremely sweaty.  So humid.  Dripping sweat. Realized suppose to start a mid week 12 miler and with me working Saturday I have to fit it in early in week.  So... ran 3.88  more miles on tm.  Would have been better outside but wanted last two faster.  So last two 6:48 avg.  (0.2 at 6:40 felt too fast on my tm too bouncy it is so potty then finished at 6:49 for 1.6 miles.  Last 0.2 at 6:40.    Held on at times ti catch breath.  Legs felt good.  Just long weekend working out and camping. Avg for last 4 miles=7:33.  Started at 8:34 increased every half mile by 0.1 mph. Until 1.8 miles. Then at the 9 mph. Til 2.  Potty as above. 

Ate too much sugar yesterday at work.  Very lemony frosted sugar cookies. Woke achy and gross.  Dragged myself to the gym.  
warm up 0.5.   Potty.  Warm up 2.5 miles 8:21 avg.   1 x 800 at 6:15 pace which was not easy    And refused to do another    Next o decided ti do 5 miles down but decided to stop at a 5 k   Mind not in it    5k was 20:38   -2 percent    6:39 avg    9.0 mph except last 0.2 miles was faster   Then figured I needed some max vo2   Ran 10 x 1 min on /offs   3.2 miles in 20 min only I ran only half of it - did standing rest in between   Well 9.5 min standing rest   10.5 running   1-1:24   3-4,5-6,7-8,9-10,11-12,13-14,15-16,17-18,19-20  Last four I increased th 9.8 mph    Last three for half of it       6:15 pace for  1.5 miles  

Out and back.  Up usual five for my 20/21 milers. But turned up by Deerfield elementary and on to trail across from there up that hill out of trail and back on following toward lone peak hs but instead got on road there and went to the church at mouth and continued a mile past there and on ti trail for 0.12. To nine and back. 
9:36/9:25/8:29/8:24/8:27/9:01/8:47/8:28/8:22/7:54/7:59/8:18/8:03/7:55/8:13/8:23/7:55/. And 7:18.   8:24 avg.   no fuel.   8:36 min of stops. Two construction.  Two pipes by park. There and back.  

So got up 6:00 am.  Fell back to sleep at 630 until 8 am.  Gym at 10 !!  So not feeling it.  Tired achy.  Worked last two days. Steroid shot withdrawals. Legs numb tingly achy tendons front of thighs. Muscle weakness.  Did one mile 8:26. Last bit ran uphill at 7:41. Decided no speed afyer then trying a minute of speed with 4 percent. Hence thr 0.1 miles.  So then put tm afyer a 5 min break at 6.7 mph.  Then 6.8,6.9,7.0,7.2,7.4 x5.  7.6 x.5. 7.8-9.3 last mile.  8:25 avg for all 8.  

1.So tired.  Got to gym started running at 1010 am.  So fatigued. So started slow at 6.5 mph x 1/2 mile turn 6.6/6.7/6.8/6.9/7.0/last 2.5 miles increased pace every by 0.1mph.so 7.1/7.2/7.3/7.4/7.5 each for 0.2 miles. Then increase by 0.1 mph every 0.05 miles until 2.5 miles. 20:50 total for the 2.5.  8:20 avg.  Thrn moved TMS.  Long break contemplating.  So go on tm at -1 percent ti help my psyche.  7:13/7:13/7:08/7:08/7:03/7:03/6:58 x 0.5 miles.  46:22 for 6.5.  Off to get my marshmallow gu off other tm.  I had tried out several TMS so left it accidentally.    Five min rest.  2 mile 7:05. (On 7:03 pace but tm takes a bit to get to pace.  Then 6:58 got a mile. 6:53 last half plus a little faster.  -12:33 for 1.8   So 6:58 even pace  7:05.76 avg  for all 9.3 miles   66 min tempo   0.2 miles at 7.5 mph cool down  

8:38 avg.  8 mile loop to silo road to north after Lincoln academy on ti trail to 1100 north and down home.  Tired legs. 

So tired after ucla v byu womens soccer big win.  Passed up going early to Janes at 510 meet time.   So slept until 545 am.  Bed 12 am.  Parked at mouth right by stop sign. Started right at 610 am. Ran to Tibble fork past second bathroom to the fence /start of dirt.  Stopped at fork. Stopped up top.  Stoped again er potty at top first bathroom. Then fork. Then caves then car. Then stop light then 18 miles.  Then decided to run one more time janes house.  11 min of stop time. Then five min walk then last mile.  8:10 avg.   9:33/9:29/9:29/9:33/8:42/8:44/8:53/8:33/7:18/7:18/7:27/7:08/7:14/7:07/7:06/7:38/7:56/7:38/8:09   Jogged last mile   Heart rate higher than usual  from climb ?? Also dehydrated and had the runs before the run several times    So felt empty   Nothing ti give   Saw Kim Jane Julie and melody at their mile 7  my mile 5    But five miles behind them in location but I cut off eternal fountain   They started at caves  so I got back a few minutes before them. 

Very slow 10:18.  Just mustered through the rest.  Discovery water by pickle ball up through ivory homes to Kim's new area turn ar church is 4. Return.  9:26 avg.  last mile only one under 9.  8:47.   Kind of spent and abrasions so bad wore biker shorts anc desitin  cream. 

Vasa    So crowded. But warmed up. 3.  23:44.  Mile one 8:34.    Mile 2. 8:27.  Mile three 7.2-8.7 mph.  So probs. 7:35 pace. Avg.  then tried speed.  And hips achy    Tried again.   Not into it.    Tried 3 rd time and said no.    So 1/2 mile there. Then half mile jog at 8;57 pace.   Then home.  Then decided to run with puppies.  Ran 2.2 with Raven. She did great and super happy.  Then dishes put away.  Then Ranger.   He did good. But worried several times.  23 min.   With poop stop and pee stops. So 10:27 avg. probs really 9 avg wheh running.  Felt so good.   So much better than vasa.   The rain was so nice ti her and it was cool out.  Perfect temp and wetness.  

put on call.  back to bed.  out the door about 10 am to drive to three falls.  ran 4 out and back.  hip flex or pain then at 3.85 miles I twisted by ankle.  ouch.  waited for the pain sting to calm and finished to 4 mile turn around gingerly at first then normal.  same side as hip flexor issue (left).  12:16/11:00/10:51/10:55/10:27/11:36/11:02/10:12 (9:55)- past where I started by a lot!!half way down parking lot. 11:00 avg if stop at potty, 11:03 per watch.  

somethings up.  so i was totally excited to do speed but just jogging into vasa by hips felt weird especially left one.  ugh.  so warmed up and I was tight in hips.  but ok tried 1 up at 7:41 pace, 3 percent incline.  not to bad but held on at times.  then down 6:48.  mile- 2 percent.   ran then up two same pace.   Was gonna try 7 down but got called into work so only had time for three but when I started again after stopped my leg didn't feel it.  just tight and achy left leg/thigh etc.  work at noon and by end walking really bad.  really bad next day and a little better friday.  no running at all. feels like I am reliving my sad painful days that running feels too much of a chore and not even a consideration in this pain.  but i really wanted to race saturday.  so i try to show up. see entry.  36:38.  

against all that is right in the world i should not have shown up.  but i was still in shock that all my training this summer went to waste with this sudden injury incompatible with jogging nevermind running.  got up at 420 am.  got to bus at 515am.  got to top at 605 am.  cold and super crowded.  ran up a mile very slow and painfully and knew full well this was not a good idea. knee seems out of place causing my thigh to track wrong too.  and pain in thigh and groin kind of too much.  super stressful race start in a lot of pain with a wrap around my thigh holding whatever tendon has snapped into place.  all i could think of is get to next mile, now get to next.  pace was not forced. it was super easy cardio wise.  i am still in shock at the pain.  after the race i went to byu fb game with it wrapped and after that it was in severe pain that i had to take a muscle relaxant. quad burning.  groin burning.  unable to lift leg with out pain or walk or stand or lay down.  I had already iced in af river for 18 minutes after driving right there at noon after race.  I got to mile 11 and tried to adjust my wrap as it was  falling off so I just took it off and it was the worst thing I could do.  stopped me in  my tracks and I had to walk the rest.  could not even break into a jog.  so I stopped a few minutes into mile 12 so that mile was 21:xx and the next even slower 27:55!!!  like sooooo bad pain.   everyone was cheering for me telling me I got this etc.. It  really was nice of everyone.  so many people just running by.  they looked good.  couldnt make sense of my non moving body. turtle speed.  I was brave I know that. the pain and running was soooo stupid yet brave.  the last 0.1 took about 3.5 minutes.  maybe more.  

Paces:  7:34/7:33/7:03/6:48/6:37/6:55/6:40/6:56/6:56/7:34/8:01 (PURPOSELY SLOWED TO TRY AND GET QUAD TO QUIET), 21:16/27:55 AND 4 MIN FOR LAST 0,2.  7:09 AVG FOR FIRST 11 MILES.  i definitely could have run 1:30.  I wasn;t even having an adrenaline run rush. just all pain.  able to talk easily with others albeit not very positive.  last night was soooo painful.  right quad a heck ton sorer than affected leg.  it had to work over time!!  inner thigh groin difficulty lifting leg from straight leg and side to side and going up stairs left foot first.  

last tuesday before work, scratchy throat and then nasal drainage, then body aches until thursday afternoon.  Went to byu v tcu game last thursday. able to finally straight leg raise both legs not much pain.  mri rescheduled from last thursday to today.  VERDICT in after trying to bike and use elliptical with semi promising results but knew needed to stop.  That was saturday then today did two miles elliptical next to Julie E.  26.5 minutes.  just casual. Tried to run.  nope, only 4.2 mph and only with me taking some weight off with my arms at times  i made it to 1/2 mile.  

VERDICT:  Superior pubic rami fracture on left and left labral tear.  really the fracture is the issue.  had irregularities in this labrum last mri.  no running at least 8 weeks.

ARC trainer 33:10.   30 level.  1-15 incline.  4 miles.  only tight left thigh by end.  walked five minutes.  stretched. tried a jog.  used arms to not feel much weight.  only did like 2 minutes.  stretched and foam roll.  upper arm and abs.  no ibuprofen since yesterday at 2 pm.  pain was getting up there yesterday.  right now no pain!!  folding clothes doing laundry.  

4 arc trainer 30 min.  30 percent strength.  foam roller. busy work week- worked last sunday 8 am to end of shift.  tues, wed, friday and sunday.   PICKED UP COURTNEY AT AIRPORT :D

elliptical, good ones I like.  6 miles in exactly 60 min.  1 grade to 14 percent.  10-12 on the right.  briefly at 8.  three min intervals to keep me focused

3 elliptical in 30:03.  6 recumbent bike in 27:56.  upper body weights.  abs.  foam roller. 

elliptical at vasa. 60:06.  1/5/3/4/2...6/10/8/9/7... 11/15/13/14/12... 16/20/18/19/17...(at 10/11/12/13 strength.   10:01 pace.   0.5 walk/jog.  very slow.   

2 miles out and back three falls.  with lexi and lisa.  830am to 10am.  knee bugging, leg bugging, quad and foot.  chiropracter at 12 noon.  knee joint out of place.  

walk around my neighborhood.  leg a mess.  jogged slowly a couple times.  probs 13 min pace.  pretty down about whole issue with amber and a neighbor boy. 

Elliptical next to Julie e.  Telling the story of amber.  Then pt.  Focus left quad. 

Work.  So hard.  Bc of the break up realization thaf it was true with Instagram posts.  Lots of healing. To do.  Twins in bed 4.  With bed 3.  Boys. 

Getting to heal slowly. Bones and emotions.  

1 mile slow jog at vasa.  Just because.  10:24 !   Then 3 miles elliptical 31:59.  Varying   Good work out.  Stretch. 

Disney miles  to from hotel California inn as well 

Sg marathon miss.  San Diego. 1-0 first game. California team. 2-2 gcu black.   Mexican restaurant. Lots of stress with hotel.  Flu shot anxiety. Motel six 213 room. Ok inside. 

Semis.  Won bracket.  Tied today. 1-1.  Down until last 10 min.   Pks lost.  Drive home. Me until las  Vegas south pointe. Shake stop. Pee stop carls.  Per stop side of road.  South pointe McDonald. Gas.   Home.  Left 203 pm utah time. Home 12:51 am.  10 hours 51 min. 

1 running mile.  Start 5.5 mph.  10:03.   Foor miles elliptical. Pattern 3 1 5 2 4.    8. 6.  10.  7.  9.   Etc. To 4 miles in 37:07.    Pace 9:16 avg. crazy.  Physical therapy.   Hung over a little from long drive. 

2.07 walk /jog. 3/2/1 x 2 walk equal jog figure 8. 24:02.    11:35 avg.   yard work. 
later with Ranger in 16 min.  Raven in 15. 

1 mile jog. 9:41.   Statted at 6 mph.  Then elliptical 3.04.    30 min. 9:54 pace.  Varying 3 min intervals 10-12 strength.  Stretch. 

1 mile jog starting at 6 mph. Increase every min to a mile.  9:22. Then 3  elliptical  in 30:41.  10:13 avg.   4/6/8/10/12/10/11/10/11/10. At 10-11. 

Impromptu hike to Timp.  Totally forgot about eclipse.  Got up there right as happening. 2 hours 20 min to saddle.   Snowy the last mile.   Spots before that. With ice.  Had to slow. No crampons or poles.  Didn't go to top. Just saddle.  Ten min at saddle.  Very very cold.  Wore shorts.  Only cold at saddle. Not cold ever before or after.  Wore cotapaxi jacket thin long sleeve.  And tank.  Gloves. Fuzzy ones.  Camel back and one granola bar at saddle.  Four hours 55 min.    Fell on way down walking fast. Ice patch. Paid for it two days later. Unable to get up with out swearing.  Lower back.   Better now.  Mud city last 3.5 miles.  Loved the day.  Falling didn't stop me on way down.  Met Kim on way up a mile from top.  She got back ten min before me as I was sliding all over and had to go down on my butt several times from saddle to valley.  Prett sketchy there and since I have a broken pubic bone no risking stupidity.   

Really bad back and left hip pain.  Swear worthy with certain movements.  Pt appt helped. But still acted up remainder of day.  I had done a lot of cleaning too Saturday.   So by Sunday night that's when it hit hard.  Worked with a brace Tuesday and Wednesday. Corset.   Ice directly ti lower spine helped.   PT scraped left hip and piriformis Monday.  

Work af nicu.   Student rn Hannah. 

Pulled to Utah valley nicu.  Back much better. Wore corset.  

Dry needling.  Jeremy.  Back and hip.   After tens.  Felt so much better after that too.  So ran 3.5 miles. Yup. Ran.   Six weeks two days from break.   One mile 9:22 stop.  Started at 6 mph.  Next mile 8:52.   Started 6.5 mph.   Third mile 8:33 statted 6.7 mph.  Then half mile cooldown. 6.5/7 mph. 4:26.  8:52 pace.   No pain.  Just a hint of issues.  Left only.  Stretch and foam  roll 

three falls with kim. first run outside longer than the 3.5 yesterday on tm divided one mile at a time and only three other times ran a mile except hiking timp fast.  which i jogged occasionally.  avg pace 11:48.   probs faster watch was off 0.2 miles from kims.  out and back 3.5 miles from lower lot.  nice and warm and cool spots.  

kim julie e and becca met at kims 730am.  ran through new neighborhood behind them and up past temple onto murdock canal trail heading east then north to just past 1100 north bathrooms.  courst tooled 6.06 miles out.  so 12.12 miles.  watched died at 4.35 miles. only 2 percent left of charge so would not pick up my course.  but already knew six would be a little past bathrooms.  felt pretty good since break of pubic rami was 6.5 weeks ago and the half that really did me in was six weeks ago today.  not supposed to run until 12 weeks???? thats old school. for old ladies who are not active.  books say 6-8 weeks for many bones.   anyway not goint to go crazy.  no speed until 10 weeks.  just jogged today which ended up avg of 8:48 for last 6.06 miles.  using my watch for clock time and course tool.  AVG FIRST 6.06 ABOUT 9:10?  first 4.35 on my watch was 9:20 with opener mile at 9:51.  second at9:46.  third at 9:01. forth at 8:50.  0.35 at 8:53.  Total time with a two min stop at bathroom water 1100 north and two others about 30 seconds each.   112 min. - 3 =109 min /12.12. = 8:59 avg !!   

48:06.   Varying paces starting at 9:41.  6.2 mph. 5.5 miles non stop. 8:45 avg. just slight issue left piriformis top of left thigh. - very slight pull. And bottom of left foot sore from trail shoes on two trail jogs.  And slight issue left adductor. PT right after.    Ran from 920-1007 am. 

1 mile jog. Tm vasa. 9 avg.   3 miles elliptical.  Arm work out.   Bone Dr.  Callous formation noted on X-ray.   Said no running for six more weeks.  Hmmm.    

8.   Four up from Timp caves.  First mile way off.  Time about 8:27 avg. my watch still going at one point before starting.  Very dark.  Chandi with me on way up.   First mile down 20 seconds back.  But after that stayed with them from fork to caves.  Tripped on curb hard.   Twisted left ankle but didn't fall.    Not sat bad as when trail running. But I went flying. Catching myself  and didn't fall.   

Same as yesterday. Amber and I. 938 am.   So yay can see but very wet ground and colder.  Avg 8:33.   Last mile 7:04.   I honestly don't know how my watch was nuts yesterday.  10:44.  9:28.  9:00.  8:51.   7:55.  7:36.  7:48.  7:04.   

650 am.  Up Provo canyon alone.  9:25/8:46/8:39/8:56/8:32/8:23/7:55/7:42/7:10/7:29/7:23/7:36/7:56/ 0.1 jog. 8:58.  1:46:56 felt strong up  felt strong down   Minor pain sacrum afte stopping then starting   11 min 28 seconds stoppage time  no pain pubic bone   Tan up alone   Dark first two miles  met up with Kim Jane Julie Chandi Melody and Melanie coming down front Aspen grove   6.2 turn  around   Then went past finish to get 13.1  

Tm at vasa. 4 in. 35:50.   One mile d different mill.  8:02. Avoiding humming runner. 

Halloween fun run.  Freezing.  Af to Pg to af cemetery.  8:16 avg.   brrr.  No stops til half way then two on way back.   Brrr.  Happy Halloween 🎃 

Worked the last two days.   Busy.   Gym. Tm 2 miles.  Too tired bed late.  9:06 avg.  3 miles on elliptical.   29:50.  Upper body weights and abs. 

Pine hollow up a mile. Dark. 7:08 am. 9:59. Steep. Then down to car.  Amber Tanner Zach and Daphne.  They had to walk to trail head from pine 713/6:58/6:56/824/834/733/708/718/725/713/701/652/0.56 at 6:54 pace. 7:34 avg for the 13.56 

9.5 pace.  Afternoon run after  no sleep last night.  No watch.  Course tool. Ring was my guide on when left and returned.   Felt very fatigued in legs.  Weather good.  Left leg shin hurt from garage door hitting it when it was crushed. 

Tm at Vasa.  On call for work. Five miles at 8:24 avg.  started at 6.3 mph.  Increased every quarter mile by 0.1.  

Work yesterday too tired to go today.  Also worked a couple hours Tuesday for Michelle.  Amber started seeing Kyle Sunday night long talk.  Out late. Tuesday made cookies. Played games. Party at friends. Good things to happen love Fall.  Got my new phone x.  Yup. Got rid of old iPhone 6!  Keep it as a back up.   Worked for me 8 years ! 

8:08 avg.  Glen canyon park. Run 0.9 down then up to south fork with Julie Kim and Melody.  Quick pace. Cold!  Decided to be over bc didn't sleep much last night. 2.5 hours !  Amber home at 4 am !  I was up at 330 am after 130 to bed falling asleep a little before then rewatching Byu soccer.  First round NCAA v Utah state. 

3 tm.  3 elliptical.  Easy.  Julie e for last 3. 

Work nicu Utah valley.  Beds 28/30. 

Work af nicu. JACHO.  Beds 8 and 10 

Really tired.   Activity days then byu ncaa game with Courtney and Laura.  And Troy.  We won phew 1-0. Intense.  

5 easy. 855 avg.   tm. Vasa. Light weights.  Abs.  Legs abduction and adduction 

Worked weekend. BYU women won sat night.  Ncaa third round.  Went with Dave and Linda.  Today went ti gym with amber. Super bloated nauseated.  Indigestion.  Belching.  Nothing ti eat 20 hours. Kyle over dinner last night.   Amber and him read scriptures.  Made salad together.  Played trek to Zion. Watched the chosen.   Then left ti his house ti play games.   8:28 avg on mill. Some speed play at end. Started at 6.5 mph.  

5 east wity done speed play at end. Home tm.  Weights arms.  And stretching   8:32 avg. 

Disney arrived 1230. To park at 2.  Check in 530 pm.  Back to park.   Then four more days. Stayed at Cambria with David Brooke Troy. Courtney amber.  Great time.  Amber and I would jog back lol for the mile.  Did Disney California them Disneyland then California then Disneyland for those four days.  Stayed until 110 am.  Nearly kicked out.  Security closing in. 

Drove back from Anaheim. Back at 830 pm 

3 easy tm at vasa  24:53 

4 easy tm gym. 2.7 in 23:29. 8:42 avg. potty. Then 1.3 in 9:34  7:22 pace.  Pt appt sI cut short.  Long appt.  New stretches workouts 

Easy 8.  First five about 8:40 avg.  water break last three 24:35.  8:11 avg.  this was yesterday not Saturday.  

5 mod easy.  Tm vasa. 1015 am. 0.5 miles on one tm that felt uphil. 8:57 pace. Then paces all over for 4.5.  Not speed but last 0.1 under 7.   8:12 avg.  felt good.   Only very very slight ting left attachment hamstring to back of butt.    

5 outside at 10 am. Nice ! Overdressed.   8:56 avg. felt great. 

5 easy tm miles 6.7-9.2 at end. 8:17 avg.   felt great !   Court tmr.  

4 easy on home tm. 7:54 avg.  started 7 mph.  Uppped every by 0.2 every half mile until mile left. Upped every quarter. Then more last 0.2.   Fastest briefly 9.5 mph.  31:37. 

10 miles start at 6.7 per mile increase by 0.1 faster.   Switched TMS last two miles due to perfume.   Avg pace 8:23 with slow first mile.  Last two miles 7:52 avg.