Believe to Achieve

3.5 warm up with Kim at vasa.  Happy new year.  First speed since before break of pubic bone sept 5.   6 x 3 min.   5 straight through with 2 min jog at 7 mph.  9.3 mph.   Then one more.    Then mile cool down. Worked second half for Darla.  Beate first.  

Amber moving out.  We went to vasa together at 945 am.  Stayed until 1107 am.  I ran 7 miles progressive. 7/7.2/7.4/7.6//7.8/8.0/8.2. Faster last mile started more at 8.3. Increased every third a mile. Faster last two tenths.  55:13.  7:53 avg.  pretty sweaty. No stops.   Then 2.5 min plank. Then stretched. Next to amber.  

14 miles vasa.  Icy out. So I went in.  Kim chandi Bekah Jane Melody went out.  7.0 c 3 Off at 0.5  potty   3 at 7.1 mph. Off at 5.25 more   0.25 at 7:30 pace    Reset tm   Since now at 6 miles   3 at 7.2   2 at 7.3 with some at 8 mph for 1/4  x 2.  Three miles in 23:38   Avg pace 8:15 for 14.  Felt good on legs   Tired last two mentally   The girls came in af 11 miles them when it was 12.7 me    Three stops me   Two potty and water about 3-4 min  each  and for stretching before last three miles  

4 warm up.  33:01 time.   Started 7.0.  7.1.   7.3.  7.5. For each mile. 8:15 avg.  

8 x 90 seconds   8.5 mph  4 incline.  90 sec standing rest   Not easy at all   Had to hold to front or top of tm for 15-25 seconds at varying times   Gotta check back my old speed work paces

1.33 miles cool down. 7.2/7.3/7.4/7.6-8 each third a mile.  About 8 avg. 
 

7. Vasa 11 am.  8:13 avg.  weights. Stretching.  Shake.   Wonka with amber kyle courtney dad.  learned dotty's house abandoned.  

work.  preoccupied about dotty.  reconnected with mike!!  so cool to text and call him.  dotty located next day at billys house waiting today thursday for her call tonight. 

located Dotty ,  been talking to mike.  Billy got back to me.  Dotty is with him.  so glad to have found her .  hope to hear from her today.  took down ornaments off tree.  all other decorations taken down monday-wednesday.  got hot doing that and hadn't gone running yet so at 12:35 pm in my long grey sweatshirt, shorts and tank and socks and shoes and bra and nothing else I headed out sans watch. sun peeked out and warmed me more and just ran to what I thought was 8 miles but ended up on course tool at 9.3 miles.  so 9:21 avg.  helped a little old lady into car at the farm side produce stand.  she was struggling.  I felt really good.  going off course tool and time left and returning on ring.  87 minutes was the clue I went longer than 8 miles or I was running like a snail.  There were a few places I had to definitely lock my head into focus.    At least a mile or two.  

2 warm up. 17:04. 
3 x  3 miles a mp.  7:38 goal. 
22:55. Three min rest.  7:38.32 avg 
22:49 Three min rest. 7:36.33 avg 
22:45.   5  min rest.  7:34.99 avg 
2 mile cool down. 16:53. 

2 warm up. 

4 x 1200. 7:03 7:00. 6:58.  6:53. 2 min rest in between.  10 k race pace. 
4 x 400.  . 6:35.  6:31.  6:27.  6:22.  One min rest in between. 
2 cool down. 15:59.  Felt great.  

Hand appt.   Me and amber.  830 am.  Slwd returnef to nickie bright and early after amber swung by here.  Tan in afternoon 5 miles. So nice. Wore shorts. Light sweatshirt with tank under.   Had gi issues times 3.  Stopped at Kim's.   Also walked ranger and Raven before run.  Run was at 331 pm!  Back 439.  Pribs stopped at Kim's for 12-13 min.  And two other times.  No watch.   Felt good. 

2 warm up.   Some 30 second pick ups at hm pace.  X 3.  Equal jog. Amber with me.   Taking a bf break so occupying her.  She slept over last night.  She moved out jan 3. Uvu promenade place.  Dating Kyle.  Going good.   
4 miles hm pace.  7:18 entire time.   Tm a little slanted.  Little tired today.  Had to fight ti stay in this.   3 min rest. 1 mile hm to 10 k pace.  7:09.   Started at 8.2 increased by 0.1 mph every 0.2 miles. So ended at 8.6 for last 0.2.  Tired.    One mile cool down.  8:47.  Lovely ☺️ pace.  Was going to do two but ambers roommate called said she had something for her from her bf.  Kyle gave her a rose.  Two month anniversary. Cute.  Love it.  

Work. With Ann.  Orientor.  Good day. 

7.   Started  6.7 mph in ncreased every 0.75 miles til 7 miles.  Faster last 0.25.   Avg pace 8:26.  No stops. 

Easy run long run day. With two mile pick up.  Caves to Tibble slow jog.  Tibble to church on left a mile out of canyon.  Slick whole way up and back to caves.   Ran gingerly.  146 avg heart rate.  So nice and easy. Two at 7:17 miles 11 and 12.   Avg for run about 8:51.  

2 warm up.  8 x  1 min. Less rest. +3 incline.   One mile stair stepper. 10 min . With Julie e.  Level 8.  2.15 miles down hill.  8.3-8.6 mph.  -2 percent.  8 x 45 second. 8.5 mph. Equal rest. 1 x 60 seconds.  1 x 30 seconds faster.  Very tight fluidy legs. Sour dough. Issue.   Gained four pounds water.  Bday lunch aubergine. Protein drink. 

7.  In 60:35.  1 percent incline 8:39 avg. goal 5-7 easy.  Calculated easy pace 8:49. 
6.8 x2 (8:49)

6.9 x 2  (8:41)

7.0 x 2 (8:34)

7.1 x 0.75  (8:27)

7.2-7.9 x 0.25.    (8:20-7:35). 
walked 0.25. 3 % incline. 2.5 mph while texting this. 

2 easy.  6.7-7  mph.  With pick ups x 4 for 30 seconds 8.5 mph at end. 
3x 2 miles at hmp.  8.2 mph. 7:18 pace. -.5 for sets 2 and 3.  This tm is definitely uphill. 4 min rest in between. Supposed to be 3 min. 
last one jumped off for 30 seconds twice paused tm.   But did go faster at end so all we're done in 14:39.    One mile cool down.  No decline. Switch TMS to one not so uphill.  Ahh much better. 8:54 for both miles. Upper body.  

9:01 am.  left home.  old altra torins.  comfy.  no pains  just no endurance today.  two gu one before run one at half way by angies in laws.  and a fruit leather.  water at mile 10.  coming out of lone peak pond area.  avg pace with under total of 5 min stops= 9:06

9:41, 9:31, 8:53, 8:52, 9:01, 8:30, 9:00, 9:18 (icy by angies especially by bridge so ran gingerly almost stopping at times)

way back paces slightly different route going throug lone peak pond area instead of on new road.  

9:15, 8:46, 9:04, 8:49, 9:18, 9:27, 9:11, 8:46.    only stopped at light by highland gardens, turn around and water.  last few miles felt long.  

lol though mostly down on way back i was one second faster on way back.  thats how spend i felt.  really felt old.  ha ha.  just achy. 

amber asked to run canyon with me.  we parked at church.  drove to caves.  ran up two miles nice and slow.  felt wonderful to me.  amber struggled with breathing.  but then after less than two min stop at turn around (btw it was very cold and amber work a singlet ,shorts and wind breaker,  i wore shorts but long thermal shirt and another lighter sweat shirt head band and gloves.  and i was still  cold starting out)  amber stayed ahead of me as I gingerly ran on the icy frost on the streets and caught her at just after the pay station.  it was 7.72 miles to church so i added on to 8 miles on the road by the church.  avg pace 8:58 because our opening two miles were 11:43 (so lovely see :D) and 10:22.  Last six were 9:07, 8:26, 8:08, 7:56, 7:54, 8:02.   AVG LAST 6 *8:15.   FELT very easy except the first two down I was quite worried about falling and got less scared the closer to the bottom.  Easy run on purpose.  tmr speed.  

2 warm up.  0.33 x 6 increasing by 0.1 each started at 6.7.  Front row mills.  Life fitness. Amber joined me.  
6 x 1200.   8.5 mph. Felt too easy.  So upped it each one.  Standing rest 2.5 min.  Felt too long. But enjoyed it standing there.  Ran to get water at half way.  Left tm on during rests.  
8.6/8.7/8.8/8.9/9.0 to 9.3  walked five min talking to amber  then 2 mile cooldown starting at 6.7 mph  too easy so upped it a few times  so decided to do one 800 m at 6:22 and two tenths at 6:13.   Felt doable for 800s for sure   Stretched and brief two sets of arms with 10 pounds to 10   

Worked last two days. Twin boys bed 9.  

decided to do long run w/pace work today instead of tmr.  Very rainy out.  Ran at vasa front row life fitness 1 incline. 
3 warm up. 
3 x  3 miles at 7:35 pace. 7.9 mph.  About four pick ups to 90 seconds at 8.3 mph spread over all of the miles.  Also last mile of second set ran faster and faster by 0.1 every third a mile. 
one mile recover in between at 8:20 avg started at 7.2 and ended at 7.3.   Felt really easy. 
2 mile cool down in 17:35.  
first two felt easy.  Last one sluggish.  Forced almost. Just legs getting tight. Had ice water by me on tm. And two fruit naturals 60 cals each  probs a calorie thing   I was very soaked    Lost 2.5 pounds of sweat even after drinking while running and eating a good breakfast  

stretched  and foam roll   
tailor swift challenge  eras tour sound track   Air pods weeded not that great /loud   Last two miles listened to ice castles theme  more inspiring for sure    Don't really like Taylor swift music for too long  

8:04 avg for all miles. Only stopped briefly a few times and twice five min Bc of music issues just before cool down.  Went right into first set from warm up and the one mile recovery.   Tm lag ti pace part of higher avg   

Murdock canal 1100 north with amber to just  past lindon temple.  Stopped at half way 90 seconds.  Talked to Josie's mom about the half she is putting on. Then ran back to start.  9:27/8:58/8:48/8:34/8:19/8:23/8:35/8:02.   Avg 8:37.  Felt good.   Weather good.  Sun out at times. Saw patty k.  Briefly stopped to say hi then sped to catch amber.  

2 miles warm up. 1 percent.  Starting at 6.7.  Picking it up last half mile. 
life fitness mill. 
10 x 400 at 10 k pace incline 3.5 percent.  6:58 pace /8.6 mph.  
10 x 400 down only I did flat 6:49 pace.  8.8 mph.  

45 seconds stand rest in between up and down. 
90 seconds stand rest between sets. 
walked incline 0.4 miles.  
ran  2 miles cool down.  1 percent.  

10 miles Birthday run accidentally posted on Feb 6 th Amber with me at vasa   830 am  

2 warmup.  17:58. 
3 at hmp. 7:13-7:18.  Pick up at end.  This tm takes in to account 20 seconds to get to pace and doesn't try to make it up.  So I do by increasing pace. Last part of second mile and all of third  mile was at 7:13. .  22:03.  Is best I got to get there.   Without sprinting the end.  
3 min standing rest.  
2 miles half marathon pace. 14:51.  7:25 avg. There again the 20 seconds to  get to pace.  Only I just picked it up last 1/4 mile by 0.1 every .05 miles til two miles. So if yiu take off 20 seconds that's 14:31. So 7:15 avg.   listened to church music of Brooke's from her mission and also Disney's long long song symphony.  Lasted three miles ! 
3 min standing rest. 
1 mile at 10 k.  7:10 on read out but had it at 6:58 or faster the whole time. So again take off 20 seconds.   6:50 ! 
two cool down. 17:26.   Did both at 8:34.  17:08 should have been but there 18 seconds more like ti get to pace since slower pace faster to get there. 
To get those 20 seconds x 2 ( made up for first one by going faster in the three miles so didn't need ti mentally add on here ) I just put tm at 8.8 x 68 seconds.  Time to get to pace (25 seconds ) and hold it 43 seconds. 

7 easy. Feb 6.   With Amber.  9:18 avg.  out and back on my old Provo river trail.   Started off Geneva road went past lake and in mud for 0.4 miles.  Weather nice. Wore shorts.  Calm before storm.   

7 very purposefully easy.  Slushy wet roads after very wintery weather yesterday my bday !  Opening mile 10:30.   Then 10:01/9:33/9:27/9:36/9:16/9:17.  9:41 avg.  felt awesome.  Listening to catchy spiritual songs. 

9 outside with amber.   Cold but not freezing. Some snow flakes.  Felt like I was at Brighton.  Out and back in our neighborhood felt great entire time.  9:07 avg.  

changed into shorts.  My stomach was bright red from cold.   Got to gym.  Started next 9 miles 25 min later. 
8 miles at mp.    Three at 7:41.   0 incline. 0.5.  1 incline.  For each mile. 
three miles 7:35 pace.  Same on inclines.  
two miles 7:30.  0 and 0.5 and 1 for last half mile. And pace to 9.2.  Felt great.  Avg pace 7:35 for Al 8.  60:40.   Tm slows for cool down at 60 min so had ti boost it twice.  
mine mile cool down 8:20. Pace.  But came to 8:39 with slow pace build up.  One incline. 

5 easy.  After being out on call and reading and finishing staff meeting on line. Fisher put away.  Vacuuming done yesterday.  A little this am.  Temple last night.  Provo city.   Troy and I going to all Utah temples this year.  Provo temple last time.  It is shutting down and being demolished soon.  
8:51 avg.  started 6.3 mph increased pace every 5 min or so. Ended at 7.2.  All at 1 percent.  Felt really good. Not really any tightness. 

2 easy 6.5-7.2. 
4 x 1 mile repeats. 10 k pace. 1 incline.  6:58/6:53/6:49/6:44.   3 min stand rest in between. 
4 x 400.  5 k. Pace.  1 incline.  6:35/6:31/6:27/6:22.  One min rest in between. Even before cool down. 
2 cooldown. 8:34/8:20. 

8 at home. 7 am.   Before skiing 2.75 hours at snowbird.  
avg pace 8:32.   
1.5 at 6.8. 
1.5 6.9

1.5   7

1.5  7.1 

1  7.2 

1  7.3   

2 wu.  6.5-7mph. Some pick up at end.  Brief.  Potty. 
2 x 3 miles.   0/0.5/1 incline each mile.  
furst set 7:19/7:19/7:13

one min standing rest  

two min jog    

Second set 7:13/7/13/7:13 last 1/4 mile increased pace every 0.05 miles. No stops until end. Other than written. 
45:40 for pace work. 7:21.9 avg.  6.2 miles.  That's including 2 min jog. 

8 easy with amber.  Provo trail Geneva road Provo.  Headed into town.   Four out and back.  Felt amazing.  Nice and easy entire way.  Naturally drifted to 8:13 for a few miles. 
9:43/9:13/8:55/8:47/8:31/8:20/8:13/8:16.  8:46 avg. 

8 out and back (first 8 with amber she turned down 1100 north for 10 to home).  I turned around.    Half way 8.15.  Water and potty.  Like only a few tablespoons.  No fuel before or during.  8 ounces ice water before hand.  26 degrees start.  33 degrees at finish.  

Route up 600 west and over to silos and left and left again and by temple and up to canal trail and over to 1100 north potty.   

926/930/858/912/906/850/844/808/737/713/729/725/737/825/805/754/last 0.33 8:12 pace.

8 miles easy except last 1/4 mile did 7:30 pace.  

6 x 3 min at 10 k pace with 2 min at marathon pace.   Rested 30 seconds after number 4 and 5.  Then did mp.  

end of pace work at 12.6 miles.  3.4 miles cool down.  

avg pace 821!!

Out and back Geneva Provo river trail. 920 am.  With amber.  Felt great on way back especially.  Felt like I was gliding 
fluid -y legs 

9:37/9:13/8:55/8:50/8:24/8:20/8:15/8:12. Last short up hill 0.04. 9:34 avg pace 8:43.  

2 warm up. 1 incline.  17:47.  Life fitness front row.  6.5-7 then last quarter up and up 

400 m at 10 k  up hill 3.5 percent. 6:58/6:53/6/49 x 3 each ALTERNATED WITH  45 second rest AND 400 m at 5 k FLAT 6:35/6:31/6:27 x 3 each.  90 second between starting 10 k pace again. 
last three (total 12 ) 6:58/6:27/6:53/6:27/6:49/6:19-6:27    NO STOPS EXCEPT RESTS WRITTEN AND AT END of spreed.   
2 cool down 17:58.  1 incline.  Stretching.  Was tired !  Legs full of water.  Some pulling but kinks gone by end. 

6.35 easy easy run before skiing at snowbird.  9:33 avg.  aroud my home to discovery park and around then up 1100 north then north to those homes then straight over by kim's house and back to home.  Skiing was snowy!!  legs toast next two days.  Just achy.  Skied alone from 12-415 pm.  No stopping.  high winds visibility challenged and pelting snow!

worked twins bed 9 and cute boy in bed 10.  love talking to both moms.

7 out and back by utah lake.  wow its got a new community there.  started at entrance past dump, by campsites.  went 0.3 north to end (frontrunner ended the trail) then back to car then south to 3.13 miles then out and back in homes area then back same way.   9:10 avg. 

Half marathon by Nancy.  Started at her nephews house just below the canal in lindon. First 0.3 uphill.  Turn right on canal to gate turn around then all the way past Deerfield elementary past the crosswalk there nearly to tunnel then turn. 7.33 turn around.  Stopped to pick up my fruit leather I threw out on ground at 1100 north.  20 seconds.  1:22:10 for 11 miles.  This is Saturday. Feb 24 
8:09

7:25

7:22

7:19

7:15

7:19

7:21

7:23

7:24

7:27

7:37 (20 second stop) 

Stop at 11.  One min. 
2 easy finish. (Plan was 4 easy 10 mp )

7:52

7:30.  
0.11 at 6:55 pace       1:38:17.  7:30 avg whole thing.  Talked for 15 min.  Jogged 1.04 miles back up to canal.  Out and back. Great breakfast  after. French toast. Eggs. Bacon potato casserole.  Chocolate milk.  Yum.   Feel great. Vacuumed after. 

2 warmup. 6.5-7.2. Little fast last quarter mile. 
5 x 1 mile 3 min stand rest 

6:44/6/44/6:39/6:39/6:39.   0/0.5/1 percent incline upping incline every 0.33 miles.  Last quarter of mile 6:27.  Zero incline.  
two cool down 17:26.   Last mile 8:28.  

2 easy start 9:13 pace.   1 incline.  18:05. Picked it up last two tenths.  
three and half min stretch change to fav tm.  
5 @ hmp.  0 incline.   7:01 my watch says (coros ) based off fitness.  
so three at 7:03.  One at 6:58.  One at 6:53 first half 6:49 second and 6:35 last push. Felt good.  35:13.   Takes 20 seconds on this tm to get to pace.  
two cooldown.  17:46. Last mile 8:30. 1 incline.  

9.5 easy   8 @ mp     1.5 easy    

first 8 with amber   1100 north to mount Timponogos park   8:51 avg  

another 1.5 up to 9.5  miles   
stop potty mile 5.5   By cemetery  90 seconds 

eternal water  75 seconds 

mile 8 bye amber 90 seconds  

Turn around.  1 minute 

13.0 miles. By a random garbage can before cemetery. 1 min. 
potty 2 min.  
end of speed work 1 min.  //8.25 min stops. 
50 degrees. Very windy. !! 
2:36:xx 8:14 avg. 

8 at mp avg 7:24   9.5-17.5 miles 
9:18/9:05/8:53/8:49/8:48/8:41/8:34/8:43/8:44/8:10/7:21/7:20/8:04/7:36/7:30/7:34/7:22/7:52/8:14    First half of 8:10 mile was uphill   And last mile of speed was at 17.5 so half fast half slow  total avg 8:14  

Iced 7 min af River. 
worked non stop shift at 12 noon.  Home 710 pm.  Brooke and David down for amber to temple tmr 830 am. 

Temple Day with Amber.   Valorie as guide.   Saw RaeAnn Hurst.  David Brooke Troy. Jennifer.  Donavan.  Me.  Makayla.  Jaden. 745 am me and amber.    830 season.  Maglebys fresh for breakfast.  
8 before Temple 710 am.  Windy warm.    Storm a brewing.   Shorts. Yay.   Nice anc easy all through my neighborhoods. 9:12 avg.   legs not sore at all but we're sore at work yesterday going and going.  Busy six hours after 19 miles !  

2 warmup.   6.5 start up every third a mile. Up at  1.5 miles. Getting to 6:45 pace I think 

3 x (800 m hmp 6:58.  Up hill.  3.5 percent. 60 seconds rest  then 800 flat at hmp.  7:19-7:13. 2 min rest)

4 x (400 m at 10 k pace 6:39  45 seconds rest.   400 m at hmp.   I did one at 6:58. Three at 6:53. Last one to 6:49.)

Two cool down. Start 8:41.  End 8:06.  17:06.  
chatted with Ryan wing for an hour.   Texted Scott m.  Lol. Old times. Running talk. Felt strong. 

Post engagement run with Amber in the snowy weather on Provo River Trail by Geneva went out to the airport and back and then another 3/4 of mile the other way 920 average.  920 am too. 

8 Aerobic pace miles 834/827/8:20/8:13/8:06/8:00/7:53/7:49. Last 1/4 mile at 7:41-7:24 8:10 avg.  1 percent incline. 

Student nurse. Kendra.   Good day.  But busy with tiny twins in bed 5.  Gala last night for nicu.  4.5 hours long. Bed 1230 am.  So tired at work.  But managed it like I do hard runs.  

2 easy warm up. 1 incline.   17:07 started 6.7.  

2 x 5 miles at marathon pace

first set   7:19 x 4  last mile up every 1/3 mile by 0.1. Ended 7:08   36:43.  7:20 avg.  Five min rest   
second set  7:19 x 4   Last mile 7:19/7:08/7:03/6:53 and last 1/4 upped more every 0.05 to 6:44 pace.  36:36    7:18 avg  

0/0.5/1/0 incline first set each mile    1/0/.5/1/0 second set   1 percent noticed !  Pushed through to 0 incline reward ! 

Reminder tm takes 20 seconds to get to pace   Glad this one is over   Next up two 20s  then taper time !  

1/2 mile.  Potty.   2 mile  warmup.  
2 x (1.25 miles at hmp plus 0.63 miles at 10k). 0 incline. Two min rest between sets.  6:58 first 0.41.  6:53 x 0.41.  6:49 x 0.43  then 10 k pace 6:35 first half. 6:31 second half.  No Second set start at 6:53/6:49/6:44 for 0.425 each.  Then 10 k 6:31 and 6:27. (Half of 0.625 each)  two min rest. 
5 x 400 m at 5 k pace. 1 min standing rest in between.  
6:22/6/15/6:11/6:07/6:03 pace.  Started at those paces ended last tenth to the next pace.  Started where left off.  Pretty doable.   But  slight ache left hip /pubis. Not bad. 
1.5 coolDown 1 incline. 

Worked last two days.   Feeling it.   Daylight saving kicking my butt.  So I am writing this Friday.  
yesterday but todays entry ... I went to bed late all week Bc of daylight savings. Then up early for work two of those days then today I felt not up for the workout. But not any worse than usual. So got dressed and put on my new altras.  Same make different g color. It's 930 am.  I start.  And the shoes don't feel as cushy. It's cold. Sun not out at top of 1100 north.  Here and there a peek. I run 9:06/8:39 and right into 8 at mp cutdown to it.  7:42/7:35/7:42 (big up hill) /7:25/7:18/7:27/7:37 hill can tell fatigued today/ 7:25.  Stopped at 4 mile mark took off sweat shirt put on music.  2.5 min.   Stopped at top of last uphill one minute.  Stopped 10 seconds when hamstring hurt right before the end of 8.   Then had to walk last mile with jog Bc hamstring too tight.  Went to bone dr for osteoporosis check.  And cmp and vit d done.   Cmp showed significant dehydration.   Bun /creatinine ratio 37.7.  Supposed to be 10-20.  vitamin d low -27. shocked since I take supplement.  Dexa scan next week to see if my osteopenia is still osteopenia.  Not osteoporosis.  
went to Draper temple.  Amber choosing to be married there.  Beautiful Brides room lovely.  Small dressing room area. Bathroom narrow.  Sealing room nice !  

hamstring hurting  no run.   draper temple last night.  that was relaxing.  wore a compression on my hamstring.

3 very slow on tm. too much pain in hamstring by mile 3 so stopped.  started at 12 min miles ended 10 then back to 1020.  ugh

3 slow tm miles again.  thats it. able to get to 9:00 pace however. but then  hammy not happy.  PT wednesday   hopefully chiro too.  feels like knee and hip not aligned   loud pop right before last thursdays run in hip.

work rest hammy  wore compression all shift

1030 am PT appt.    elec stim, warmth, massage, dry needling, two exercises, decompression table x 10 min. 

dexa scan 1250.

osteoporosis lumbar spine diagnosed - 3.5.    under -2.5 is osteoporosis.  ugh.  

tried running half mile on my tm at home.  thats all i did.   slow.  cause could feel it.

mri pinky.  severe degeneration pinky pip joint.  

tried running and made it half mile and nope. provo river trail.   walked back to car at revere.  kind of down about this seems not to be getting better.  hoping just worse today from dry needling.

goal was trial hammy for half mile.  made it half mile and was like time to be over but words of kim ran through my head "half mile is not even long enough to warm up anything and see"   so  I tried harder and just massaged my hammy while running at upper insertion site which referred to mid left/lateral left hamstring and would stop every mile for nearly a minute.  ran 11 miles on trail from 1100 north to just past bridal veil falls.  it was a mental game over physical and going really slow to not trigger the zapping.  here are paces to show you.... but bc i didn't know I was running 20 I got dehydrated and had no fuel and it was 1:50 pm when I finished.  Then I walked two miles to my car.  yah i was hoping for 22 miles but i had to cut to just gift myself and end it.  the walk to car took 22-25 min a mile. so slow.    sore from hamstring exercise video I did twice-  last night and this am.  Says it gets rid of hamstring pain for good.  but dang it woke up tight as can  be.  exercises helped. so tried the run but at half mile i was like really are you gonna do this?    water at bathroom at mile 3, eternal fountain, and some guy at turn around cheering for me.  it was hard to go slow for a long time but had to bc hammy cant do fast but my heart rate was up there (dehydration/pain).   got eternal water fountain on way back mile 14 plus.  then tried to get gatorade  and banana but they wouldn't let me pay my telling them my credit card number.  felt really really spent, heart rate???? out of control   stopped every mile mostly skipped once bc eternal water coming up.  then at end  I stopped at 17.5.  18.5.  19.5, 19.70 lol.  just really spent on tired hamstrings.  took a lot out of me focusing on form and pinching upper hammy to calm hammy down.  walking the two no pain in hamstrings just soreness in quads and piriformis from the exercises.   avg pace 9:25.  total stoppage 28:47 min.  on feet 3:37:06.   0.5 mile x 1 min or so min then every mile there abouts on way up and way down and 5 min in gas station!!!  then water at potty. mile 18plus.    needed fuel.  needed electrolyes.  needed new hammy.  but got the 20 miles done.  respectable LSR (long slow run) done.  1-2 min slower than race pace.  though i am no longer going for 3:20 at boston.   no confidence and no trust in hammy.   if a miracle happens and  I can try some speed in a week I will move my goal to 3:30.   otherwise its just finish steady !!  

10:12/9:55/9:28/9:33/9:30/9:29/9:15/9:20/9:17/9:25/9:23/9:01/8:54/8:48/8:56/9:35/9:17/9:28/9:43/9:40.   9:25 avg.   

Trial.  0.5.  Home tm.   12-10 min pace.  5:33 minutes.  Tight hammy. 

2.5 miles out and back with amber. Hammy tight.  5 miles total 8:48 avg.  44:17 5.03 miles. 9:23/8:55/8:59/8:31/8:09 

6 easy 430 am before work.  hammy tight  hurt worse all day at work.  8:50 avg.  at home tm  1 incline

super tight similar to about to go out hammy so was only gonna do 1/2 mile but made it really slow to 5 miles.  avg 10:02.  at home tm   1 incline

1.5 stop 1100 north canal parking out and back south.  tried to tolerate it.  so then did another 0.25 miles stopped and walked back but attempted x 2 to run so 2 miles total.  just tight achy pulling and pain.  hamstring left. and bone of left head of femur.  brooke and david over for easter. 

Dreadful day.  Losing my brother in law.   Roll over crash last night.  Woken 120 am by my daughter Courtney to learn of this.   I actually don't know if I ran today. I think I tested myself ?   Went to chiropractor.   10 am after.  

Called in.   Praying for a miracle.  But it didn't happen.  Too much internal damage and bleeding.   He passed away at 748 pm.  

Chose to try to work.  But that was bad decision.   Just so sad. 

No pain walking. But running not better. 

Not really good to try two miles.   I stayed with my sis in law her first night (Wednesday after work ) back from sg.  Courtney the following night.   Katy last night.    We went to morgue yesterday. Sarah and I.  That was difficult.  

1 mile.  11:03.   Pulling at 0.75.  vasa tm.   6 on elliptical.  60:30.  Conference. 
 

Stayed over Sarah's last night.  No energy to run.  Think I did 1/2 mile. Tm.  With regular clothes on.  

Funeral.  Went to vasa. Ran 1 miles outside first gingerly.  Probs 10:15 avg pace.  Keeping it real. So no more.   Vasa one mile elliptical 10:42.   Then bike 2 miles.   

3 outside hoping for miracle but second mile tightening as usual so yah just got one more in to get home. Same as second milr. Probs 10:15 avg. . 1 elliptical.    Then bike 5 on bike 18:29.  3:42 pace.  Have so much energy pent up.  

0.5 miles at hotel in Manchester next morning after flight. Then bike 6 miles.   Felt hammy pull so didn't push to the mile. 

9:36 avg. cape cod.   Hammy not happy.  Cbd oil salve helped. At expo.   

Arrived having walked down hopkington exit that was blocked off by police.  He let me by.   It was a 1.5 mile walk.   Used bathrooms by corral that were for elite by cvs.   Found some pins to put bib on.   Also as I got to my corral a volunteer handed out sunscreen.   We were herded like sheep.  I spent less than ten min at the starting line area.  First 5.8 my hamstring was happy.  Then I nearly had to walk off the course.  Limping and in terrible pain.   I walked up to Troy and amber at mile 6 telling them I was so worried I may not finish and to tell my cousins that.  Before that I had drifted easily to 7:40 pace. Now I was walking five min.  Last part mile six. First part mile 7.  Then I just tried my best to start running again.  At  before mile 9 I stopped at a bathroom. A minute lost here. But I only was concerned about finishing.  By mile 17 my quads started to hurt from doing all the work.  I got water and Gatorade at every mile they had it. Which was every one !  After mile 2.   I think   The whole race is a blur of overcoming pain in my hamstring area to get to finish    No time to  enjoy  it    I was panicked by the pain  my avg heart rate was 174 !!  And I was jogging   It was hot but I didn't even care.  One foot in front of the other   I ran 26.47 miles because I ran on left side of street the whole way    Here are spots including my 0.47 - 8:32/8:25/8:24/8:14/8:24/9:49/10:16/9:30/10:12/9:25/9:17/9:02/9:12/8:54/9:07/9:01/9:23/9:28/9:09/9:09/9:57/9:17/9:10/9:15/9:23/9:28/8:58 for 0.47  

200:27 first half    2:03:04 second  half   4:03:31  

stomach flu (thought food poisioning but then Troy got it Monday).  Before getting on plane diarhea, vomiting.  Then stuck on plane on run way in indianapolis when supposed to be in chicago for 1 hour 45 min. body aches moaning.  Then more body aches on way to las vegas (put us on indirect flight back to slc).  That was miserable.  Got home 7.5 hours later and I went right to bed and slept 12 hours.  Called in three days.  Pinky also double in size and super painful so I don't move it.  

1 miles jog and some walking.  Felt good.  A little pull in bone connection groin attachment.  Not related to other injury.  Probs marathon related and a little spasming of right quad.

3 easy miles on tm at home.  29:47.  Hamstring feels much better.  But mri scheduled wednesday am.  Tmr!!  

mri hamstring:  second degree tear mid hamstring moderate swelling by tendon junction and pull left thigh intermedius muscle and or stress reaction to subtrochanter of femur all on left.  uggh

surgery on left pinky, showed pseudogout (calcium pyrophosate deposition disease).  pinky has 4-5 stitches.  only needed 1/4 pain med.  feels so much better with gout out of there.  He also did synvectomy.  This is in PIP joint.  Last surgery was on MCP joint of pinky.  I am writing this on monday after surgery.   

chiropracter said no running /or lets say rest for 6 weeks....but it feels so much better

game early in logan.  uvu club v utah state 5-0.  Their goalie struggled.  2- 0 more like it.  ate lunch with Brooke and David.  Visited the home being built.  Got a little Disney. 

Kyle and Amber over for dinner.  Played train game.  Amber then Courtney.  Kyle took a big hit.  Saved me from last place. 

walk a lot with melissa karren and friend until by manila pond.  jogged home.  walked fast. talked a lot.

WOG.  Walking and jogging for 4.53 and one potty break.  48:47.  avg pace 10:45 including the walking and potty.  Walked 8 times.

jogging to hand out invites, very light fun work out.

4.57 10:49 avg with walking and purposely slow jog. some twangs in left upper thigh and behind knee.  hamstring better than any jogs from march 14-a few days ago and even last week trial run before mri.  odd.  maybe hamstring needed to burst to heal.  maybe it was way too tight?  handed out a few more invites, eggett, naylor, taylor on my route.  potty at revere, er move.  cool crisp may morning. enjoyable.  amber and kyle made waffles.  yum  kyle in uniform, sworn in today.

tm at home 45 min.  3/2/1 equal jog  (1 incline, 6.3-6.6, 6.7 last min) and walk (6 incline). Last set 9 min so 3 min jog, 2 min walk, 2 min jog, 1 min walk, 1 min jog,  walk 4-4.2

two miles lolly pop.  10 avg.  walked x 2 or three, before allison hall's shower after cleaning blinds in kitchen

16 miles with Callie in Saratoga Springs at 9 am.  It was fun!!  :D  out and back on trail that I usually run with Melanie.   Nice and easy.  Only 5 min 15 seconds of stops.   Only remember two stops.  Potty and water.  9:44 avg not including stops.  2:35:51.   Fastest mile 9:29.  Slowest 9:56.   Lots of chatting.   Half a gu like fuel that she brought.  

Avg pace 10:55  3/2/1 walk /jog each x 4. Plus a min more jog to house. At times jog got to 820 and briefly below 8.  Left quad made wall feel off at first. 

9:55 avg 3/2/1 plan.  Jog walk plan 

3 gym before ambers hair appt.  2 by thanksgiving point.  8:58 for the 2.  

9:41 avg jog with some walk.  Pg. Around discovery etc 

9:22.  Pg. See coros.  

4.07  8:17 pace.  Af hospital east etc.  then 1.04 more 8:11 pace    

5 at 8:53. Per  Coros 

9.18 avg. pg. per coros 

6 plus with amber.  Her breathing is difficult to hear.  Very stressed.  9:12 avg. went up by pond and on to trail heading west and down by temple acrisss lower neighborhood.   This entry is actually Tuesday.  I worked Memorial Day. 

Around Pg. Through discover.  8:46 avg 

Canyon with Kim Jane Melody and chandi   8:08 avg. one up from pine hollow. To fork to Tibble to church. First canyon run since a way shorter one with amber in February.  Cold winter icy day.  Before that was last September.  Since injured broken pubic bone then hammy. 8:08 avg. sore right quad next few days. Amber on vacay with Kyle and fam. Senior trip.  Eden Utah. Me doing wedding stuff. Two miles 7:00/7:02 ! At end. Felt great.  

East miles on sore right quad. Walked some.   9:46 avg 

Fun reverse pg run. 8:14 avg. feeling good. 

Before wedding. 727 am.  8:38 avg. passed temple.  Wedding was wonderful.  Wish we could do it all over again. Great day !  Draper temple ! 930 am arrival.  Kyle forgot temple clothes.  But it was still so wonderful ! It's good to have some hiccups.  

Stewart falls hike with Jen. 3.5 miles.  Locked ourselves out.  Lol. Roadside assistance. Lucky us.  Then tacos and cake for dinner. And lunch.  Kyle and amber stopped by briefly.  Ate taco amigo and strawberry shake. Got slippers at Walmart lol. Flight past midnight to Turks and cacoa. 

Dropped off wedding dress. Saratoga. Then ran 10 k route at 826 am. 75 degrees hot hot.  Ran first 5 k in 23 flat.  Then jogged /walked some of second. 25:09. 85 seconds of stoppage time. 8:16 avg. 

5/1/4/2.  Run first and third minutes. Walk the second and forth.. Repeat until back at house so that I at least get 45 min.  51:27. 9:10 avg.  stop less than 45 seconds.  Weird knee pain muscle around it.  Right. Went away. 945 am.  Hot !! 74 degrees. Sunny. 

run 9 min walk 1 x 4.  8:41 avg.  10 am  HOT!  5.33 miles.  

2 mile jog with amber to vasa.   4 x 800s on tm.  8.9-9.2.  little at 9.4 for like 0.2 miles cause i didn't know it was 9.4.  right to jog after 6.9 mph.  jog back to house.  HOT  got back like 1152 am.  9:34 pace back.  amber breathing hard so slowed pace.  she needs iron transfusion.

8 miles to manila pond then timp temple and up to murdock and back down same way.  watch died at 2.79 miles.  used ring to verify.  8:45 avg pace.  muggy and legs heavy from speed yesterday.  saw melissa and heather d walking up hill.  ford sputtering. boat engine died for renters (kyle's boat).  

45 min  7 jog 1,5 min walk   5 jog  1 min walk  repeat x 3   Each cycle 15 min  9:50/8:41/8:50/8:33/8:23    Walked last min   Total walking  7.5 min 

here past christensens around discovery back toward 1100 north into pg downtown by bank and on side walk passing chalk drawings toward cemetery down by developing fields pass sarahs road on 600 west and back through by christensens.  5 miles :D  8:57 avg no stops.

8:46 avg around neighborhood

hotel tm parachute-  8:16 avg   some speed play brief

rifle falls hike :D with Troy.  out and back.  hot and moderate to easy.

tm hotel 8:11 pace

walk 4 min 

46d:44  min jog

9:03 avg

20 jog

2 walk

11 jog

2 min walk

11:44 jog

630 am up down af canyon starting and ending at caves.  10:08/8:41/8:30/8:35/8:15/7:35/7:36/7:17/last 0.62 7:02 pace. No sugar day before.  Kim Jane Melody chandi Becca    8:14 avg. 19 min of stops. :(

10 am. Slow to get going.  Paid tithing. 
8 miles home tm.  6.5 mph up by 0.1 mph every mile til 6. Then up every 0.25 miles by 0.1. Then more last half mile to 6:53 for last.15 miles. Avg 8:39.   Officially starting training for Saint George   Work tmr so gonna try hard to run before work at least 5 

5 before work 457 am. Outside. 8:10 avg.  worked sat and Sunday too.  

Amber and Kyle home late last night from Ireland.   I ran in Murdock canal at 1100 to past lindon  temple.   And back  8 miles   7:57 avg   Weird   Feeling good   Probs Bc all runs in March since hamstring were so painful trying that now being on trail again injury free ...!   First mile 8:45, last mile 7:44   Fastest mile 7:38   Amber camr over.  Sorted gifts.   Looked at apartments    

6.92 miles in 8:28 avg around Kyle's house (big square) .  Took amber to get iron.  Dropped her off went home to get charger and changed /shower.  But first did minor chores and ran 1.08 more to get 8 total.   9:13 avg.  cool down mile.  

6:10 amber and Kyle came by.  Went to freedom 10k. Got there 6:38.   Potty and walk up the hill to the start.  Had plenty of time.  Jogged a few min. 0.24 miles. 9:37 avg.   48 seconds back from the start. Lots lots of weaving first mile.  Paces:
7:33,7:08,7:14, 7:24,7:38,7:36     And 7:36 last 0.15 that lovely climb to finish.   This is without speed work and having worked three in a row to Monday but still running other days. Monday Tuesday Wednesday all rather quick regular runs compared to last year.  45:43.  1st in 55-59.   Only looked at splits each mile.  Got course at 6.15.  Last year 6.09 so more weaving but more accurate to a 10 k.   Parade then skull king andsnow cones and flag fruit pizza and pool in Provo and fireworks at Manila with most of the fam Troys side all there except Amber Kyle. Brooke  and David. 

8 easy.  9:12 AVG outside

8 am run up silo road to trail south of golf course to lone peak hs around pond and up west side road down alpine highway to swig the toward freeway right toward hobbly lobby and back to house through new neighborhood (back way).  8:42 avg.

8 miles 940 am. Yikes.  Warm but didn't care.  Not a factor.  74 degrees start.  8:27 avg.  pass burnt house.  To trail. To temple road.  Left past temple.  8 at stop sign so walked half mile 16:52 pace.  Amber and Kyle came by as I was stretching after.  Fun tunes.  

8 miles at 8:49 avg. to past af hs road to the trail and up past art dye and over across trail and down silo road veer left and home via 600 west and into new neighborhood.

8 easy 734 am before heat wave to 100 degrees   73 at start.  ran in to pg downtown and up by central elem by burnt house as well and down that hill crossing canyon road loop around discovery park and though ivory homes.  8:59 avg   easy day  right hamstring pulling /tight.  arm weights first time in a while.

timp caves up four and down four with kim.  8:26 avg. very windy on way up.  so nice in canyon.  much cooler temps.

8 hot miles. 9:11 pace.  Every where outside.  Into downtown Pg etc right hammy pain 

Indoors vasa.  Started 6 mph increase every 0.5 miles by 0.1 mph.   Last half mile 7.5.  Avg pace 9:01.  Hammy and back.   Did weights arms and abs.  Then back bad at work next day. And night.  And day.  Better today.  Friday when writing this 

8:59 avg so so fatigued at beginning.   Testing  out back on right. Slight tug on right hamstring.  Outside 915 am.  Hot.   Brooke and David coming down.  I signed up to help with handcart half.  Worried Bc of back.  Here goes nothing.   Very early start in bountiful. 

Paced handcart half for 1:55 with Kelton.  First gig in several years.  Kelton wanted to bank time first few miles and well I like to go faster at end with slower warm up miles.  Pace felt good however faster but at mile 7 hamstring zapped me  like Boston though on right instead of left. Been feeling this coming on though no speed work to bring this on.  Maybe fueling ?  Dehydrated joints and tendons.  Had a very busy two days at work Wednesday and Thursday and I don't remember drinking any water at work.  Heart felt great. No wall or fatigue there just the right hamstring that actually caused me to slow and get my pace gig under by 1 min 50 seconds (would have slowed more but the time on clock said 1:54:08 when i crossed which is within a min as allowed.  I was weirded out ti see differently on my watch.  Well for six miles I ran with Corinne I later found out a nurse at huntsman.   She was a trooper.  We talked and talked when my hamstring pain hit she kept sane pace and finished in 1:51!! Her second half.  I would not have been able to stay with her because I was 1:55.  So hamstring made it happen so to speak.  It was and is today writing this on Sunday quite painful.  Iced in Af river.  Then top golf.  Then card games after lunch while amber at work.  Then to movie at aqauarium outside with Troys side all therr exceot Porter and Eli.  

walk, hamstring not happy.  lots of muscle relaxers, icing.   started walking with brookie virtually.  15:49 avg. 16:10, 15:39, 15:36.   nice loop first to discovery out the other side then north then back.

same route as yesterday.  14:50 avg.  hamstring painful but not as bad.  10 k tmr spanish fork with amber. plan to walk it.

well walked first 1.5 miles but then got dangerous and tried to run 30 secs here and there then total jogging then at 5.25 miles it said nope! ouch  snap pain so eased up until finish gingerly.  very doable before that not pain free but not enough to have to walk.  but now i have to.  two bruises noted on back of hamstring above knee.  pooling of the tear that is higher up.  1:02:29.    13:28  pretty quick all walking mile!  10:46, half walkng half slogging.   9:37,  9:06, 8:42, 9:26,  9:14 only running on left leg and right for balance off of left.  

walked very slow with brooke virtual.  926 am.  so hot.  no clouds.  1.96 miles. 24 min (stopped to talk to darren for like 5 min).  guestimate taking 5 min off watch.    hammy very upset so walked very slow while talking to Brooke.  

easy walking in sprinkling rain trying to talk to brooke we ended 5 min in with talking and started back up at 21 min mark for rest of way.  45:49.   able to pick it up after initial tightness but hammy very much not happy.  

1020 pace. Walking in there quite a bit.  Cedar hill around pond up to trail and west down by temple 

Walking less sane route. 940 avg.  Hammy healing. 

Tm Bc got started late.  Started with walking then jogging. Pace for three miles 8:22.  Give or take.  Tm measuring longer when matched with watch.  So 9 pace shows 8:24 on watch. 

8 to caves and back.  Left at 722. Very windy through golf course.  Ran into Kim Jane Melody and chandi. I still had 0.2 miles to 8 miles which was exactly at cave building.   Got water and granola bar and fruit bar from my friends.   Slowly went back down.  Avg up 9:40. Down 8:27.  Just keeping it easy. No over striding. Hammy tender on way up. Really good way down keeping pace easy easy.  9: 10. Avg. 

 I got to the buses at 530am and just missed the last bus heading up. I  got on second group of buses and sat next to an old runner friend Josse!   Got  dropped off time 620 am  and ran a mile to the starting line.  I kept it very easy on pace for 2:00 pacer. About 30 seconds in some miles under pace for five miles then passing runners in last four miles as I was slowing told me that many runners go out way too fast.  I slowed way down  last four and walked through every aide station from the start.    8:47, 8:34, 8:34, 8:41, 8:39,8:38, 9:05, 9:06, 9:01, 9:24, 9:39, 9:44, 9:36, last 0.06 at 11:56 pace .  Wasn't sure if my coros watch picked up all the mileage but I know its certified so obviously it didn't pick 0.04 miles probably the first mile.  Came in on the clock at 1:58:50 (30 seconds behind start)  But time on results say 1:58:20.  lots of fun followers.  hammy acted up first few miles down so I was glad I was not racing.  Its been only two weeks since my right hammy tore at mile 7 of handcart half pacing.   After about five days a huge bruise appeared at back of leg above knee 6 to 8 inches down from injury.  Weather was perfect. cool breeze and cooler at start.  2nd in age as a pacer. I  ran the hobbler half last year (July 12)  in 1:34.  I need to pick a half marathon to race in two weeks and then two weeks later.   I won't have any speed work before the half in two weeks because  I need hammy to heal completely.  So I need to do another half to actually race it two weeks later. 

6 15 AM walked with Laura Hale for an hour, 3.75 miles We had a great conversation and a great time  My left back was hurting a little bit, so the walk was nice Then I changed shoes And I was going to do a loop outside but decided to stop at Vasa so 2 miles to Vasa and I ran 4 miles there in 31 minutes and 47 seconds first mile was nine minutes last three were under eight felt really good.  Then I did upper body in a little bit of Abs  Then I ran home 2 Miles Pretty hot on the way back   907 average for those for outside last mile 837 1st mile, 935

For Reference some minor pull from my right hamstring tried hard not to over stride. 

Out and back 1100 N. Canal past Lindon Temple, and back. 8:32 avg.   started really slow. 

3 easy walking miles  15:29 pace. Left back by sacrum bugging and left knee at times.  

9 easy easy. First mile 10:30 pace.  Went on Canyon Road to the very top passing the fire truck building in Cedar Hills taking the next left after the church heading through the trails going through Cedar Hills and down back to my house via silo Road.  910 pace

Cottonwood family practice to a mile beyond the mouth of Provo Canyon back to Cottonwood family practice then on the trail to go past Geneva Road a mile.  8:42 avg.  stopped total 10 1/2 minutes.  To put water down on Trail. Emergency bathroom break at Will's pit stop gas station At turnaround at mile five At the car waiting to see if Amber is going to come to put my phone down in the ground at mile 11 at the turnaround at mile 14 by my old house on the trail.  Water break at mile 16 1/2 just feeling really hot.  Again to get my phone out of the ground.   Looks like I was pretty efficient. That's not a lot of time.  Left hip was hurting when I got up in the morning so I use the massage tool. It was a key at the beginning and then stopped during the run.  I used in the river for 13 minutes met Emma and Abarro From Columbia.  Training for the Berlin marathon the week before Saint George

8 miles   walk jog.  16 min   walking total  one hour 14 min.  9:15 avg

cottontree plaza met amber.  3.5 miles out and back then one more mile for me out and back toward utah lake.    9:18 avg.   

worked :D  off early 1510     tired.  pacing tmr.

up 430 am.  Oak canyon jr high at 5 am.  Bust 510 am.  cold up top so glad  i brought my thermal top.  Ran broken mile before on the top parking lot at big springs.  Place of Amber and Kyle's first look is lower parking.  Sprinklers soaked the sit down place.  Started right on time :D .   Just a little hamstring hip pain left/tight.  Went away after five miles.  Kept it even effort under pace first 9 miles over pace last four miles.  Course short 12.95 checked with others.  Walked through three stations.  Well put on race minus the bikers who were very rude, seeing there was a race asking people to get out of the way while going fast.  Crazy.  Paces :  8:04, 8:14 (potty)  7:58, 7:58, 8:07, 8:01, 8:02, 8:01, 8:03,  8:43, 8:32, 8:57,  and last 0.95 miles 8:55 pace. avg pace 8:17.  Met Debra Wing.  we talked for five miles together.  time flew.  came in 1:47:10 as 1:50 pacer. Goal was 1:48:00 to 1:49:59 but race was short so I was a minute faster.  

9 miles , five with Amber, cottontree family practice.  did her loop after heading to maceys to use bathroom then I did three more on my own toward canyon and back.  8:55 avg. felt easy.

worked, thought I worked wednesday.  mistake either way.  good shift.  got to sleep in until 611 am.  just happened to use bathroom at 611 am and saw work tried to call me.  

8 at vasa.  3 warm up easy.  on my old last jan=march tm.  10 x 2 min off at 8:34 to 8:57 pace and 2 min on at 6:58 pace x 3 at this pace, 3 at 6:53 pace,  1 at 6:49, 1 at 6:44 and 1 at 6:38 and last at 6:35.  felt good.  left hip a little tight at beginning. 

Hike with Brooke after Layton temple session and breakfast salad at Kneaders.   Really a salad but we hadn't had breakfast.  8:45 session. In car at `10:30 am. Shortened version but we took pics and looked up where we were going.  WE on Adam's Canyon hike.  1.9 out and back from restroom.  2 hours 14 min with our stop at top.  We got pelted with wind and some rain with looming t=storm clouds but they passed after we got through the switch backs and into the shade.  PERFECT TIMING !  We almost turned back. Water fall was wonderful!!  Steep in areas for sure.  Shaded until falls and on way back sun was back out and it was toasty.  Great views of Layton temple :D.   we looked for a stream to soak our feet, reservoir blocked off small pond was too So we thought of vasa to change at since we were sweaty and had brought a change of clothes.  Along our conveniently 1.5 miles to vasa when we searched for it we saw a splash pad with only two kids there so we joined them and changed in that bathroom after.  We then went to the outdoor mall in layton :D.  I was then really suddenly tired and needed more food so I got us a peach shake at chick fil a then we headed to pick up David after reading three in a series of creepy carrots/ underwear and crayons books and read them to each other.  Laughing.  We then ate out at this train station mexican restaurant which was delightful.  Not too pricey and perfect portions.  El Sabor I think.  Headed back to Layton temple and Brooke got her car and they left and I left for home :D

651 am.   potty stop 8 min just before first mile.   lone 20 miler.  amber no show.  3 miles before er potty maceys.  back to car to check phone for amber and nope but went to her apartment street not there and back to car to tell her where to go.  plan was 6 up canyon and back then 4 out and back toward lake.  I decided while running by eternal fountain to just do  the rest as out and back after the 3 around cottontree etc.  So I turned around at 11.5 miles which was a mile past bridal veil falls.  8.5 miles back to car.  paces were decent.  stopped at water at maceys, my car, eternal fountain times 2, bathroom at campground x 2 and wills pit stop where it burned like nothing else.  Two miles left and  I felt GREAT!!!!  Paces decent=  8:26 avg  phone broken so cant change screens right now to see paces.   got the paces:  921, 903, 846, 901 Uphill to univ, 844, 841, 858, 839, 843, 829, 756, 741 (singing phantom throuh these miles) , 731, 742, 753, 742, 753, 758, 756 and 756.  

About 8:50 avg up and 7:50 avg down.  pretty flat miles 1-7 and 1to 16 to end. some head wind when reached canyon.  

8 very easy. But it was warm at 810 am. 9:28 avg. around my place through discovery park etc.   first mile 1021.  Last 8:47.  Not sore.  Placed on call at work per request.  

1walk with amber then five jog with her.  Easy easy. Then three on my own. Cottontree to Maceys to Jamestown to apartment to past Maceys under three roads.  Turn.back to car   907 avg on run   23:41 first mile walk 

2 warm up.  60 min of speed play.  2 min on /off x 15.   Ons started at 649 x 3. 644 then 639 635 and 631 three each   Always to the next speed level for 30 seconds of the last set of three  last one got to 6 pace briefly.     8 miles  7:30 pace avg   Offs at. 857-8:22

8 easy outside  9:05 avg.  from lone peak golf course to Timp caves and back.  

Cold morning. Drove up at 4:50 am.  Arrive 605. Er potty stop.  On way.  Forgot to eat. Brought one gu.   Took at mile 6. Followed band specific for course and kept it under pace. 15 seconds  to 20 seconds for a couple miles. Knew course measured long two years ago. Managed to do better tangents tii hi s time.  Paces 703/725/719/719/7/32/718/735/7:30/720/7:36/740/7:55/802. And 811 for last .15 miles all pages under except mile 12 right on pace band and 13 - 6 seconds over. 7:31 avg 

8:50 avg before day at bear lake.  Saw Dangervile.  So good.  Funny.  

8 easy but did three quicker than needed 8:32/ 818/817. Opening 10:13.  This avg includes two walking minutes.  Out and back lindon.  It was 79 degrees at 915 am.  I felt really tired at end that I almost walked last two.  

10 at vasa. 
4 warm up. 25:40. 8:32 avg 

10 x 3 min

649/644/639/635/631. - Two at each pace except last one quicker last min.  To 6 pace. 
.2 cool down to 10 miles 857 pace. 
6.82 miles in 50 min.   7:19 avg. 

Worked Thursday and Friday.  Traded with Janie for Saturday off    Then thought about doing nebo.  Texted holly.  She had a 3:40 pace available. Also did speed work Wednesday and 10 miles  so lots of time on my feet.  Felt achy going to bed before race.  Woke 330 am arrived got bib at 415 am.  On 430 bus.  Took back way and 75 min !!!!! Arrived 545 am before 6 am start.  Potty line really long.  Gun off while finishing up so found pacer groups at water table and no Josh so jogged to road looking for him and he had crossed start line and was just standing there fixing his watch.   We were together until mine was 6.75 and I had to use br.   On out and back on dirt nearly was to him at turn around but lost him on uphills  . My plan was to go easy on every up and there were a lot of ups!  Got to half in 1:53:38.  Course reading long each mile.  Got up to Josh at mile 23.  He reeled me in on pace slowing. I had lots of energy.  Ended with second half 1:43:31.  So 3:37:09.  We walked two tenths of a mile right before turn to finish.  Came in on clock at 3:39:05.   My time was 3:37:09 so I was 2 min behind the clock.  Felt really great at finish and went home finished laundry and vaccuming. Tried to take a nap but too awake.  

Walking a little over an hour  sore   Marathon sore quads and left shin and a little on hips on butt     17:09 avg 

Walk jog.   Got to 5 min jog 1 min walk by end. 11:18 pace 

Work 

My last years 8 miler passing temple via silo road behind American heritage school. To trail and down silo road.  9:02 avg legs a lot better. Some fatigue. 

Work 

Up 420. To buses 5 am.  Forgot bib in car.  Grabbed pacer bib accidentally instead. Didn't notice until on bus putting it on.  Ughhh.  My goal was just to pace  the last 17 miles. Well I thought 16 but ended up 17 at the half marathon start line  at the big Cottonwood Canyon half and marathon race. Got there  at 6:10. 47 degrees. We were packed in like sardines.  Race started on time 630.  Quite the walk to the start. I h did just to warm up.  Waited until 7:50 am with volunteers at aid station for marathon there. Learned it was marker  9.1 .  Warmed up 0.3 miles. Also nice space heater I used for a few minutes to warm toes.   My pace buddy Jefferson got to me with 30 seconds under.  I wanted to bank more time next 8 miles. We ended up banking 2:40 by mile 20.  I thought it was golden, no issues, and suddenly my heart rate was super high. Are you taking some of the electrolytes that they passed out and then learned that it was nuun sport Which has caffeine from Green tea Which I absolutely cannot handle my heart cannot take it, and I have a hard time breathing Bc of the heart rate.  I ended up having to walk twice in the 25 th mile and 26 th mile. For 30 seconds each. Here are splits : 707/709/6:52/6:45/6:33/6:57/6:39/654/659/708/7:35/7:40/8:03/8:11/8:29/9:06/8:29 and last 0.2 8:45   Like a wall!! Heart rate hard to catch breath. Coros shows it first took a dip then accelerated to 188  second walk accelerated before walking to 195   Dang caffeine  gonna bring my own in future !  1:32:35 for 13 miles and 1:33:24 half marathon 708 avg   but last 4 pushed me back to 7:29 avg  for 17.12 miles 

4 mile walk with pups, two pick up poops stops and lots of sniffing.  18:20 pace

8 very easy on tm at home. 5 min jog/ one min walk until 8 miles. 6 mph to 6.5mph then back to 6.2 and 6.3.  and last 6.4 again.  pretty chill.  boring. easy.  10:01 avg pace with 13 min of walking at 4to 4.3 mph.  no stops.  1 incline.  back to grey altra torins.  wore endorphin speed 3 blue  saturday and on run last thursday. 

worked.  Kam and joshs reception. 

8 very slow miles.  trying to do zone 2.  9:52 avg pace. ridiculously easy.  mainly keeping my heart rate at 140.   avg was 138.  

flu shot two days ago at work and joints are achy every where.  mostly knees and hips and ankles and muscles of lower body.  Right upper arm was sore for 36 hours.   feel like tiny cuts popping/aching into joints.  first few miles fine but got really annoying last three miles.  Parked cottontree family practice.  ran to ambers then to maceys to use bathroom (3.5 minutes) then to almost mouth of canyon.  Amber was worried about making it ten miles so we turned around at 5 (5.3 me forgot to start watch after bathroom).  Back to sidewalk that leads to ambers.  she went back (got 9 exactly but was locked out of apartment so ran another mile waiting for kyle with keys).  I  was only going to do 14 but decided I loved the trail so ran toward lake and got in 17.   Turned around past dirt part of trail not finished, to otherside of tunnel).  That was 12.5 on watch (12.8).  Got to car 16.7 (17).     8:58 AVG.  SPLITS:  9:47, 919, 911, 926, 944, 910, 853, 854, 842, 828, 836, 833, 842, 834, 847, 845, 843 for last 0.7.    missing the 0.3 pace.  still tired as i write this,  achy.  Even after three ibuprofen.  iced also 10 min mouth of canyon.  stopped at kneaders for egg/bacon/cheese croissant and pumpkin steamer.  ministering right after showered.  writing this at 3 pm.  i need a long rest.   getting old.

7 easy outside 9:53, 8:53, 8:39, 8:23, 8:30, 8:19, 8:27.    8:44 avg pace (effort 8:32).   922am  felt warm.  really tired several hours later.   took magnesium sat and sun before work because of leg cramps friday during run and after and all night friday night.  flu shot wednesday.   think thats the fatigue.  felt way better after magnesium but after two doses of 400 mg last night i felt drugged.   felt good on run.  but thinking sg may be really hard.  think my goal will be 3:20.   FIRST half 1:45, second half 1:35.    

2.5 miles warm up vasa gym. fav tm.  started 6.3 mph x 1/2 mile  6.5 1/2 mile.  6.7 for 1/2 mile   6.9 half a mile with pick ups x 4 to 9.2 mph for 0.1 miles.   9:37 first mile.  potty.  then 8:18 avg for 1.5 miles.  water.  start sw.  

7 x 800 meters after 2 min jog 6.7 mph

6:39 x 2  / 8:57 jog for 2 minutes

6:35 x 2/ 8:49 jog for 2 minutes

6:31 x 2/ 8:41 jog for two minutes

6:27 (pick up for last 30 seconds to 5:56 pace).   *8 miles total but this part was 5.5 miles in 40:15 seconds.   7:19 avg.

felt very controlled.  no over doing it.  so this converts to a 3:16.5 marathon 

but i dont trust my body this next 11 days.  so gonna start 1:42-143 first half.  hope for 1:37 or better second half.   been a while saint george.  i have no idea what ptsd or oppostite greaat feelings I may have on race day.   But B plan 3:25-335. 

Easy  pace outside to town and back then to hospital and north to new area by Kim's and home.  8:52 avg 

2.08 with amber to vasa by univ mall uphill! .  9:03 avg.  weight class.  I did very modified.  Then jog back home.  Hot !  88 degrees high.  1010 am.  Long way.  8:58 avg 

Busy three baby two discharges work shift. 

Arrived 610 am. Weather cool but not freezing. High today wouod be 86 degrees !! . Got number. Met Jeff pace buddy.  We learned his one stride to my four since he is 6 feet 5.   Talked about pace and injuries and goals whole pacing. Had one female runner catch to us by mile 3 and stay with us until last mile when we had to slow and she sped up.  My coros read 12.83 miles his read 12.96. We think mine didn't catch satellite the first bit (mile 1  7:43 and we Def were going quicker and he got 7:33. And we are together.   His watch beeped before nine every time.  Half way I got 6.41 instead on 6.55.   Wonder if person marking inadvertently thought half the course was 6.45 and not 6.55. Idk. Then I met person who marked it and she said she checked it three times !! Several ways.    So I decided it was the several tunnels and overhead power lines ? Here are my splits for 12.83 (Jeff gonna send me splits for 12.96) -7:43,7:34,7:31,7:37,7:33,7:30,7:38,7:30,7:35,7:39,7:39,7:36 and 8:14 last 0.83 miles.  1:37:54. Purposefully slowing last uphill to  finish.   7:32,7:32,7:31,7:28, 7:31,7:28,7:36,7:30,7:31,7:33,7:32,7:28 and 8:03 last 0.96. 

Very easy. Heart rate avg 143.   9:26 avg pace.  Around my neighborhood.  Not sore at all from half marathon Saturday.  Like not a single bit. During half I did feet a twang in left inner hamstring.  Did some kickbacks while running the race and focused on better footing.  It went away    That was about mile 5.  

Worked all day 

Worked all day.