Believe to Achieve

sleep in all except me. back at arnb at 315 am.  bed by 330am.  up at 720am  unable to fall back to sleep   waited for amber to text me she's up   left with out her at 10 am ish.  she texted me upset i left an hour in   she joined me for more . ran 1:32 in a park a mile away.  lots of asian people new years day a walking ;D.  lots said Happy New Year to me :D 

football and downtown disney at 5 pm.  

course tool:  8:53 avg 10.4 miles

magic moutnain 1030 rope drop until 9 pm.  got all rides we wanted in. X2 was an hour and 40 min line and then we learn single rider no line!  it was a sick just sick ride.  in dark eyes closed. crazy cray cray

disney california adventure rope drop until 10 pm closure.  so 8 am we sped to cars ;d

last day Disneyland 8 am until 12 midnight.  never enough hours!! in a disney day.  amber got sick today.  influenza A we learn monday.  very very sick.  got tamiflu

drive home left 9:05 am  arrive 658 pm. one gas and potty stop and  one food and potty stop :D  luvs.  

busy day. rock chip repaired ran from turo rental home 8 miles   7:57 avg.

speed work. 

3 warm up.  

3/2/1 x 4 (first two sets 631/6:22/603) (second two sets 6:27/6:18/6:00)

rests 2/1/1   all at 9:13 pace  first two sets went straight through.   potty stretch then rested more often. legs spent from day before 8 miler and feeling like i am getting sick but keeping it away with zinc

8 easy  8:51 avg  23-28 degrees  brrr.  around town af and pg

easy tm miles at home before picking up amber.  8:41 avg.  43:24.  Been fighting daily this week the flu amber and troy has.  still at bay. 

28 degrees.  slight breeze.  sunny.  1100 north 1005 am.  out and back 16 (just past eternal fountain and back).  pretty happy with this run.  first mile felt like 10 pace. but was 8:54

8:54, 8:21, 8:02, 7:57, 7:59, 8:08, 8:01, 8:15, 7:56, 8:22, 7:58,7:57, 7:57, 7:54, 7:57, 7:44. 

total stop 2 min 50 seconds.  brief at light, 1 min at fountain, brief at light, 45 seconds mile 12, 45 seconds mile 14.  only one butterscotch life saver that last 6 miles but spit out rest and the water.

4 warm up. 8:22 avg.  started at 8:57 increased every half mile by 0.1 mph to two miles then increased every 0.2 miles for the next 1.6 miles then increased every 0.05 miles by 0.1 miles so by end was at 8.7 except i moved it to 9.2 mph for those 20 seconds.  

potty and water.

1.5 min jog, 1.5 min speed  x 10

started with 1.5 min jog then first 3 at 9.5 mph, next three at 9.6 mph, next three at 9.7 mph. last one 9.8,9.9,10 mph for 30 seconds each for the 90 seconds.  

jogs at 7.5 mph. 8.27 miles.  

8:20 to 7:40 for last 1.73 miles for an even 10 miles  ,  8:18 avg (took pics of time)

met carley training for uvm. we talked a long time. 

Up/down total 8 miles from caves in 18 degrees.  Very cold frozen toes.  10 pace felt like 9 first mile.  But I considered turning back only for 20 seconds   Then did not stop until mile 4 for 25 more seconds. 9:54/8:53/8:30/8:23/7:08/7:00/6:57/6:24 !  7:54 avg. not sure but felt strong last mile.  Numb to any possible pain. 

31 to 34 degrees around neighborhood.  ran inside to see if amber texted about needing a ride.  3 min 50 seconds.  so warmed up all over again.  easy run   9:03 avg   first mile 9:35, last mile 8:34.  heart rate 146.

22 degrees.  murdock canal at 733 am.  surprised by snow fall and snowing entire run.  canal had over an inch and 3 by turn around.  effort there last few miles but snow like a spring board in place.  8:07 avg.  

started at parking lot and did the loop up and over to the 7 mile marker.  ran until marker past eternal fountain.  so just past 8 miles.  

1 min 30 seconds of stops only.  road crossings tricky but went smooth.  slick but did not slip.  

844/813/758/755/757/758/803 (down hill but i guess north west wind at 6 mph effecting me??/818 (uphill past the water)/802/815 (out of canyon)/805/800/800/809/810/804. winter wonderland!! lots of foot prints on way back.  several groups opposite direction each time.  liked having my own prints on way out (except provo canyon had a lot too).  eternal water stop 45 seconds.  35 seconds to stretch at 13.5 miles.  tiny pull in left quad!  stretching helped.

1 mile tried 841 pace (gonna do 10) but pull in hamstring and quads sore so after 0.3 miles moved back to 9:22 pace.  so with slow to warm up tm first mile 9:30.

one min rest.   then 9:13/ 9:03/8:57/8:49/8:41/8:34/8:27/8:22  water/stretch

two miles 6:49 pace for first 0.6  miles 7:03 for last part then back to 6:49 at 0.9 until end of two miles.  13:50 for two miles.

avg 8:26 for the ten.

3 in 25:09. Pick ups x 30 sec x 5 8.8 to 9.2   Start pace 8:57

7 x 5 min /2 min  easy 

6:53 x 5     10 pace   Repeat x 1

6:53 x 4 min 6:49 x 1 min 10 pace for the 2 min

6:53 x 3 min 6:49   2 min   950 for 2 min

6:53 x 2 min 6:49   3 min    9:50 for 2

6:53 x 1 min  6:49 x 3 min 6:44 x 1 min   9:40 x 2 min

6:53 /6:49/6:44/6:39/6-6:31 last min.  This part got me to 6.3 without last 2 min jog. 40 second rest. Cooldown to 7 min. 7:13-8:57 pace. Started slow and got to fast. 52:29. 7:30 avg for the 7.    Felt controlled but some fatigue. 

10 on. Murdock. 15 degrees. Layers on. Top 3.  Coat like a bear.  Got sweaty by. Five. Took off gloves at 4. Coat at 5. But then arms froze Bc sweat. Stopped at 6 to put back on. Total stop 1:55. Pace out 8:08.  Pace back 7:45 avg. sun on face way back. By mountains some shade. But sun peeked at half mile blessedly.  Went north instead of south.  Nice change but more exposure. Glad sun out.  7:57 avg for 10 

23 degrees and snowing!! 85 percent humidity.  barely any wind.  14 miles. Pine Hollow- up 0.2 miles and down to fork, up to tibble to second bathroom and down to maceys.  14 exactly.  30 min exactly of stops.  Kim, Chandi, Jane, Bekah and me.  Bekah let me use her crampons since she had trail shoes.  Jane and Kim also had trail.  Chandi braved her endorphins!  

8:23 avg.  108 % performance rating.  Must know we were running on 2-4 inches of snow!  

AVG heart rate 154.  

9:55, 7:32, 8:45, 9:10, 9:47 (big hill), 8:14, 8:05, 8:17, 7:56, 7:49, 7:50, 7:55, 8:09, 7:54.

last two miles some pavement with the  crampons which felf like tap shoes and non giving.  Found side walk wtih snow last half mile so that helped.  8:23 avg. 

thighs a little tight, much better than yesterday.  10 miles plan today.  

2 warm up.  8:32 avg.  started at 8:41.

potty/water.

8 miles in 60:49.  7:36 avg

started at 8 pace, then 753/ 747/741/735/730/724 with last mile at 7:10 avg

no fuel.  just water after two miles. and after run.  

felt strong.  7:13 more fatigue but 730-747 felt good.  minor twinge in left quad, like an electrical charge.  did kick backs every mile while running to remedy tightness in order to loosen

put on call ran at 6 am with Brooke C.  5 miles.   9:05 avg.  felt like time flew by

3 on my own 2 min and 20 seconds walk in between.  8:39 avg.

FREEZING!! 18 degrees.   overall avg 8:59.

515 am murdock with jane, bekah and chandi

520 am  Jane's house out and back and a mile loop to bekahs and back.

15.01 miles.   13 degrees.  says it all.  

8:18/8:14/8:14/7:47/7:40/7:55/7:49/7:40/7:53/7:55/8:03/8:15/7:49/8:22/7:54

15 mins of stops 

long one at 1100 north bathroom, probs 6 min.  

HOME tm.  706 am.  6 easy progressive.  started nice and slow 9:22 pace increased by 0.1 mph every 0.75 miles unitl 6 miles so ended at 8:27 pace.  Then ran hill sprints.

Hill sprints on tm:

8.0 mph 8 incline x 2 x 30 seconds, 45 second standing rest, too easy so increased by half a percent to

8.5 mph 8.5 incline x 13 x 30 seconds, 45 seconds standing rest.  calculated 7.5 minutes of hill sprints at 7:03 pace so just over a mile.  Felt strong.   But got tired last few during recovery.  Very doable for more.  

jogged a mile to get 8 miles in 8:55 avg.   (8:57  x 6 min, 8:49 x 3 min).  

breakfast with Laura Hale at Kneaders.  omelets :D. great company :D.

4 easy before work 5 am.  19 degrees. 5 am. With Brooke c   8:54 avg. 

12 canyon snowy and slosh.  Fork to well past second bathroom 2.5. Up.  Then down  to 4.6. Then up to 5.09 looking for Kim's jacket.   Snow was 2-3 inches up.  Plows came by at 3 miles. Made it dirty and sloshy.  Then down past mouth a half mile back to my car.   Careful. Footing.  Kim twisted ankle at 3 milles.  But she finished well.  No push pace. Just a jog.  8:24 avg for 12.04 though Kim's watch got longer. So probs more like 12.3 miles.   

10 easy on murdock, 5 out and back toward Jane's house.  

8:45 avg.   warm but didn't feel it.  as in 50 degrees by finish. windy on way back.  

feeling more run down than have been.  lots of sugar so must eliminate.

but went into work at noon and ate two donuts which really aggravated my joints. busy 7 hours. no lunch.

worked.  day off :D  only day off for 9 weeks except sundays, which I don't run on.

2.51 warm up  started at 9:13 pace and increased every 1/2 mile by 0.2 mph.  3 x 30 second pick ups to 8.7 mph.  30 seconds off.  at end.  8:38 avg.

2 x 5k.

TM takes 20 seconds to get up to pace.  

first 5k 21:26.   6:54.6 pace avg   started at 6:58 pace for 0.75 then upped again to 6:53 pace then at 1.5 miles up to 6:49 pace then last 1/2 mile at 6:44.  last tenth at 6:39.  

4 min walking around in gym, water. stretch.

second 5k in 21:13.   started at 6:53 stayed for 1 mile then 6:49 for 0.9 then 6:44 until 2.75 miles to 6:39 for last bit to 3.1 miles 

1.29 miles cooldown avg 8:38.  (8:41 to 8:13 pace but tm takes it time to warm up as mentioned).  upped tm every 0.3 miles by 0.1mph.

honestly wanted to go back into bed legs felt blubbery tight with fluid.  swollen weight gain noted too.  when back from work yesterday my socks left an imprint so definitely swollen.  pulled pork burrito plus too much sugar= fluid retention.    last ate soup night before at 730 pm that troy made and  started this run at 9:15 am.  did weights and core after got back home at 1145 am.??  

healthy eating day.  already felt better just after run and lifting.  very soaked clothing.  

10 run

easy run  on murdock canal.   HR avg 148.   Pace avg 8:35.  out and back past Lindon temple from marker 7 to marker 12 and back.  lovely morning.  Ran at 9:26 am start.  some dried apples and 1/2 proten bar before.  

9:05/8:44/8:41/8:36/8:36/8:31/8:24/8:24/8:25/8:21.  jog pace but legs tired last few miles probs from yesterday. more the knees.

knees are achy.  feel weak climbing stairs.   glad I don't play soccer or have been skiing.   

bday run 14   

5.6 miles with Brooke Christensen at 7:35 am.  *8:58 avg=  144 avg hr= 927/912/849/850/845 and 8:35 last 0.6 miles.

1.4  0.57 of it with Brooke  then rest at amber's apartment in provo.  826 am. 32:xx minutes after first 0.57 finished this portion.  HR avg 138.  9:11 avg

5.6 miles with Amber out and back toward provo canyon.  *8:49 avg = hr avg 149= 9:23/8:47/8:39/8:32/8:33/ 9:05 last 0.6 (purposely slowed ).

1.4 out and back on provo river from amber's apt.  8:53.   hr avg 155.  getting tired.  dehydrated probs.  

sw1

4 mile warm up started at 6.5 mph, increased by 0.1 mph every half a mile but at  last mile increased by 0.2 mph every tenth of mile.  Couple times by 0.3 mph. Ended last tenth at 8.7 mph.    34:51 for the 4 miles. 8:42 avg.  

10(5), 8 (4), 6 (3), 4 (2), 2     

10 min=  5 min at 6:53/5 min 6:49

8 min = 4 min 6:49/ 4 min 6:44

6 min = 3 min 6:44/3 min 6:39

4 min = 2 min 6:44/ 2 min 6:39

2 min =  20 seconds at 6:44/6:39/6:35/ and 6:27 for a minute

offs of 5/4/3/2 minutes at at 8:06.

44:19 for 6.2.    Went past 44 min to get the 10k :D.   7:08.8 avg

6:46.92 avg for 4.47 miles of speed work.    6:53 felt too easy.  6:44 adequate.  

7 easy before work.

430am yup.   *834 avg is 60 min

sw2 

12 miles

7 miles warm up at vasa.  started 913/905/857/849/841/834 first 1/4  mile then upped by 0.2 mph every 1/4 mile so 8:20/ 8:06/7:53/7:41  last mile started at 7:24/7:18/7:13/7:08/7:03/6:58/6:53/6:49 every 0.1 miles increase/6:44 for last 0.2

avg for the 7 = 8:33 ran this non stop. 59:54

Then  water and sink cold water to face, brief stretch.  But like 7 minutes here!!

10 x 400 s 

two minutes off 1.5 minutes on but I always started the speed at 8 seconds before the end of two min so I got exactly at least .25 miles of sw (400).

started 8:41 x 2 min/6:15 pace at the 1 min 52 second spot  until 1.5 min past the straight up or the straight down.  so ran until 3.5 minutes,  then 8:41 until 5.5 minutes minus 8 seconds so tm could get to pace by the straight down etc repeat x total of ten.  Did 7 straight through  3.5 miles in 26:07, then water, talk to jane, cold sink water to arms and face then back for the last three at same.  9:30 for 1.28 miles.     4.78 total here = 11.78 miles.  

0.5 miles cool down 8:41 to 8:34 pace.  avg 8:38. 

3 easy before work    bed at 830 pm woke at 11 pm up two hours so decided not running   woke at 5 am and decided at 510 am to just go get a couple in.  started on home tm 517 am.  3 miles easy 8:44 avg. 

easy 13.  yup added on 3 miles bc i missed yesterday and it felt so nice to be out in wintery wonderland slosh going nice and easy.  magically easy fun hearing birds chirp confused language.  

1034/946/949/933/910/900/858/857/903/903/847/849.   = 917 avg.  gingerly stepping through slosh and slip grounding.  areas of confidence but grateful for the weather to slow me down for a real easy run.   avg hr 144.  total 22 seconds of stops.  

18 miles with last five at MP which coros says is 7:26!! 

DID NOT FACTOR IN ANOTHER SNOWY SATURDAY

SO it was enough for us to meet up and stare into the blinding blizzard and question ourseves (Bekah, Jane and I, we met up with julie e at mile 5).  We finally saw a break in the blizzard, moved ourselves in to the bathroom at the 1100 north parking lot and got started at 657 am.   

careful footing and jane wanted easy but both her and bekah just were feeling chipper they sped up the more they talked.  I was 20 seconds behind before our first stop at 1.3 miles (i thought we were going easy??)  

after that stop i was able to stay with them and grateful to have julie e to run with when they started picking it up again.  We ran from 1100 north until 1.1 miles past the eternal fountain.  Crunchy snow on way through canyon miles and then the plow came and took most of that sure footing away.  He was going up as we were on our way back and he came by us again by fountain.   Long stops were potty at mile 3 and 15 on way back.  fountain x 2, jane bathroom at mile 13 (longest stop, lol waiting for privacy).   all the others were brief, maybe a minute or two (turn around 2.5 min).  It didn't help to have so many stops bc  my right knee is bugging me. It sore by knee cap inner area and keeps catching and popping at times.  During run if I stop it freezes up and so I have to run like a soldier and not lift that knee much.  Other than the weather and the knee i felt good.  took one UCan at mile 3 - gel pineapple and a second gu at mile 8 raspberry with caffeine 20 mg which was all I had at home and I picked it up at a race.  I m sure my heart rate didn't like that. )/ I rarely consume caffeine and def not in a race.  I still feel its effects- pounding heart.  I have no more with caffeine so back to my usual. 

here are my splits (jane and bekah took off from me the last mile, probs 15 seconds ahead).  /

TOTAL MILES = 18.  AVG pace 8:02.

9:15/8:23/7:57/8:16/7:51/7:54/8:15/8:25/8:24/(both uphill with crunchy footing )/8:15 (after plow took away our sure footing, had to slow coming back down)/8:04 last mile in canyon next comes the climb and bekah and jane are picking it up/8:03 for the uphill mile!!! with careful footing at times bc of ice/7:42/7:41/7:45/7:33/7:32/7:24.

SW1= 2 x 15 min LT // 3 min rest  Goal pace = 6:34-7:10

5 mile warm up  41:10 

started at 9:05 pace increased after a half mile to 8:49 then sooner to 8:41 then 8:27 and 8:20 then last two miles 8 and under ended at 6:39 pace actually for last 0.1.  8:13 avg

one minute at 8:34 pace right into 15 min at LT =  6:44 for 10 min, 4.5 min for 6:39 pace, 30 seconds at 6:27.  2.32 miles for 16 min = 6:51 avg which includes the slow first min,

5 min standing rest.  

one min at 8:34 pace, right into second LT = 6:44 for 9 min, 6:39 for 5 minutes, last min at 6:35-27.   2.33 miles for 16 min = 6:50 avg.  (includes slow first min)

cool down 1.37 miles to get 11.02

light weights 10 pounds for upper and abs on lay down machine.  hungry now.

total avg with warm up and cool down = 7:41

on call.   play last night - cinderella.  first showing at small new Hale theater.  

bed 1030 am up to see on call at 5 am.  slept until 634.  decided to go on trail out and back

5 miles past lindon temple nice and easy no pushing

just under 4 min of stops-  3 min at potty mile 3.  

936/904/854/855/852/845/843/833/844/835 = 852 avg   hr avg 144.

canyon run.  very cold, windy.  first five miles. then magic wind stopped.

520 am met, 546 am start.  watch did not start.  restarted at one mile.  10 min 20 seconds of stops.  kim's jacket, mile, jane's jacket, fork, turnaround, fork, jane's jacket, kim's jacket, caves (only me for like 20 seconds they all left in jane's car).  

4 miles up,  6.5 down.

9:30?  8:15, 8:09, 8:07, 7:22, 7:16, 7:02, 6:51, 6:57, 6:59 and 6:58 for last half mile to my car at mouth.  avg 7:25. for the 9.5.  watch didn't have first very steep first mile!! 270 feet.  

felt better because I threw out the tight fitting bra. read articles that they decrease max vo2  and I could tell. i wore the tight fitting bra on my runs in canyon this year and last week on long run and i was struggling to take deep breaths. says tight fitting bras cause women to breath more shallow and rapid if running.  and it can be the difference of a 3 hour marthon and a 3:03!!!!  

SW2=   8 (not 5) x 800  w/ 3 min rest  Goal pace= 3:15 (6:30 pace for a 3:15 marathon)

4 warm up.   1 mile-  8:57,  1 percent incline at 1/2 mile,  changed to the better of my fav tms.  3 miles in 24:31. Started at 8:34/8:20/8:06/7:53  increments varied,  1 percent incline,  8:10 avg.  Faster last mile picking it up every 0.1 miles by 0.1mph.

Water and regroup.

3 min at 8:57 to start off.  Then, 

8 x 800 at 6:31pace. (4 miles,  26 min) with  3 min  (2.71 miles, 24:10 min, 8:55 avg) recovery jog at 8:57.  No stops. Last min of last repeat- 6:27 for 30 secs then 6:23.  I would increase pace to 9.2 at 2 min 52 seconds recovery to get tm to speed right at the right time for 3 min 15 seconds to start and be at pace, avg pace is a little faster for recovery.   50:10 for 6.71 miles total of pace work.  7:28.5 avg.  

0.29 miles at  8:41-8:57 , 1 percent incline.

met at mouth of canyon 550 am.

drove to pine hollow.  sat in  car until 621 am.  ran up 0.2 miles over a large snow embankment and on snow up and back.  nice slow first mile.  0.4 miles for the snow part.  

to the fork then up to tibble.  down to mouth and continued to macey's turn left down alpine highway until past cemetery and turned left down steep down hill.  didn't push any miles except the 2.5 up hill and a little push last mile to test legs (they felt strong!!).  Ran 200 north AF to PG (right turn just before Manila elementary) and back way to my house.  Ending was at church, last house on right.  Walked 0.1 miles home. :D

stops after warm up 0.4 (1.5 min), fork (4.5 min), top by  second potty (3.5 min), fork (4 min), caves, mouth (3 min), light , just passed church (2.5 min!!!), light for two seconds at new light on alpine highway, af hospital crossing/light (1 min) = 20 min on the dot!! of stops.   I left on my own at mile 10 on.  I was worried about my coworker being called in in my place. She was letting me be cut and her on call for the first four hours.  Now I  am on call.  She wasn't called in thankfully.

7:55 avg pace

9:48 (very steep/snow mound)/7:16/8:03/8:07/9:13 (big climb to tibble reservoir)slowed on purpose, i have 16 more miles)/7:34/7:15/7:51 (after fork, slick)/7:23/7:23/7:29/7:26 (mouth)/8:09/8:09/7:58/7:53/7:46/8:04/7:50/7:34.   Avg heart rate= 157

coros watch said performance is 110 percent EXCELLENT HA HA

6.3 miles to get the 69 miles    but GOT  6.5 with Brooke.   EASY very easy  9:01 avg.

avg hr 146.

did hill by kim's so hr went to 161 for seconds.

943/907/855/858/852/847/ and 825 for last 1/2 mile.   cold!!! 20 degrees, inversion,sun came  out at end to warm us.

Warm up 4 miles (1 percent incline after 1.1 miles because remembered)in 33:58, started at 9:13.  up every half a mile until 2 miles by 0.1 mph then up every quarter mile starting at 8:34 pace until 3 miles then up every 0.2 miles unitl 3.6 miles then up every 0.1 miles by 0.2 mph.  Ended at 6:39.   8:29 avg. 

6-7 min rest, potty and stretch.

SW1=   8 x 4 min on, 1 min easy. 

started with one min easy at 8:57. Right into sw. NO STOPS. 

6:58 for first 3:15, 6:53  for 45 seconds, one min 8:57

6:58 for 3 min, 1 min 6:53, one min 8:57

6:58 for 2 min 45 seconds, 1 min 15 seconds 6:53, one min 8:57

6:58 for 2 min 30 seconds,  90 seconds at 6:53, one min 8:57

6:58 for 2 min 15 seconds, 1 min 45 seconds  at 6:53, one min 8:57

6:58 for 2 min, 6:53 for two min, one min at 8:57

6:58 for 1 min 45 seconds, 6:53 for 1 min  30 seconds, 6:44 for 45 seconds, one min 8:57

6:58 for 1 min,   6:53 for 1 min, 6:49 for one minute, 6:31-6:35 x 1 min.

5.53 miles in  40:01 = 7:14 AVG PACE (TM FIRST MIN TAKES 20 SECONDS)

Cool down 1.47, 8:20 AVG. 1 PERCENT INCLINE AFTER FIRST  MINUTE COOLDOWN

9 easy, murdock out and back to the north, turned up into the new neighborhood by lone peak hs instead of down under tunnel.  4.53 miles then turn.  Wore new saucony pro 4 s.  Felt good. 

9:04/8:32/8:30/8:19/8:25/8:25/ 8:21/8:23/8:19= 8:29 avg.  8:24 avg without first mile.   Knee started to bug me at mile 8. Thought I was gonna have to stop.  Did stop just before mile 3 at potty.  It was open :D. Didn't think it would be.  It is the one by play park by deerfield elementary.  Though the seats are those cold metal ones.   2 min 47 seconds.

SW2 (before work)=  mile @6:36/9.1mph, 1200 @6:31/9.2mph,  800 @6:27/9.3mph, 400 @ 9.6-10mph.  Rest is 3 min in between.  8:57.

THIS WAS HARD!!  think the TM is not on.  HOME tm.  I had to turn down from what I was wanting.  Held on a few times.  weird.

46:15 for the 6 miles.   7:42 avg.  crazy how hard this felt when monday's speed was easy to me.  Jane concurred it was hard or her too.  

warmup 2.  SW is 2.5 miles.  9 min jog.  8:57 pace so 1 mile.   1/2 mile cooldown 9 min jog.

4 easy before work

varying paces starting at 9:13.  oddly felt better and avg 8:13 for the 4.  33:04.

10 easy.  Junk miles. Just go out and be bored for 10 miles.  Heartrate mode kept in the 130s.   9:25 avg.  All over the place.  The map is funny.  Painfully easy if that makes sense.

1:59:24.   7:28 avg.  cray cray.  

met at mouth 540 am.  Drove to Pine hollow.  No long time in car, Chandi's hubby dropped us off.  We ran down to last arrow and turned around and went back up then down to fork then up to tibble.  Never got too hot or terribly cold.  But kept all three layers on until the last 1.5 miles.  Nippy out.  Tibble fork had ice in parking lot from melting snow then temps below freezing during night.  So didn't run far in parking lot.  Kim joined me for the last 4 miles to my house.  At mouth went up the lovely hill there and down silo road then down road to kim's house.  1300 west.  16 miles was two roads before my road.  So I walked. 

Kim/ Jane/Bekah/ Chandi/Melody/Me

AVG HR- 153.

paces-  8:16/7:12/8:13/8:28/8:47/7:10/7:03/7:01/6:50/6:49/6:41/6:56/7:58/7:14/7:26/ 7:20.   avg 7:28.  

10 easy.  Murdock out and back by Lindon temple from 1100 north.  snow squals.  neck cold but got better.  supposed to be easy but picked it up last  0.4 miles.  158 hr avg.  legs felt little tired at mile 8.  last mile strong. 

9:13/8:40/8:13/8:15/8:15/8:05/8:06/8:08/8:10/7:48= avg pace 8:17

6 x   4 min on/ 1 min off/ 2 min on/ 1 min off.  

4 miles warm up.  start at 8:41.   Last mile start at 7:30 got to 6:36 I think.  1 percent incline last 1.4  miles.  Forgot to start at 1 percent.  32:18.  8:04 avg.

No incline.  6:44 pace/8:27 pace/6:44 pace/8:27 pace x 5.   cold water splash on arms and face and into mouth.  2.5 min.   5.68 miles (started with one min warm up, ended at 36 seconds cooldown).   7:08 avg.

last one same pace.  started with one min at 8:27.  1 percent incline after 0.2 miles. Forgot again.   8 min = 1.11 miles   7:06 avg.

cooldown until 12 miles = 1.21 miles    8:15 avg.

total avg 7:35 for 12.

10.

8 at 530 am with Brooke C.  talking made it go by really quick even at an easy pace.

8:47 avg. HR 150.  stopped at porta potty total less than 3 min.  35 degrees.

2 more on my own..  33 degrees as sun coming up per coros.  8:41 avg.  8:53/8:28,   HR no talking lol 148.  

8 easy easy.   hr 144.  9:17 AVG

a loop i did last july up to manila pond and around and up to murdock for 1/2 mile and down by timp temple and through lower neighborhood by kim's and home.   Rainy.  pretty wet all over.  lots and lots of worms.

comfortable steady pace, run by feel.

circus of a 22 miler.

met jane and bekah at macys. ran toward jane's then turned at freedom elem south to 9600 north.  ran east by angie's and down that new road and by the bathroom at the base and climb out to it.  ran on trail to mouth of canyon.  icy!!!  start was wet,  light snow fall and wind!!  kim picked us up at mouth (8.47 miles here).  Drove us to pine hollow.  LOTS OF SNOW!! but plows got some of it so it was SLUSHY ofen!! and slick in area.  Lots of snow piled on banks and at top.  Great pics I got.  Looks like January!! not march 7.  Ran down and back up tibble fork to second bathroom and back down to macys for 22.

 56 min of stops and driving and sitting in the car melting. 

avg pace 8:04.  avg hr = 156.  splits:  8:46 light snow and really wet on our feet and wind galore!/8:26 wind!!/8:29 half way through we turn south to side wind/8:04 heading east some tail wind?? we don't notice ha ha/8:04/8:10/8:24/ 9:04 heading up on trail lots of ICE! 8:41 purposefully slow on this down - slush mess with slick conditions/7:59 see nice and easy down :D to fork/8:38 going up to tibble/8:39 still going up/9:11 big climb up to tibble and slick parking lot, mile hits just before the steep down, I also turn head back up 20 feet, 7:24/7:18/7:47 lots of slush and unmotivated so I make a move to catch back up to them and able to go ahead so our avg the same :D/7:14/7:23/7:21/7:17/7:27 (head wind again)/7:33 (head wind).   

5 easy before work

10  very very easy.  10:45 first mile trotting along trying to feel like running.  Very busy weekend at work.  Add in water heater breaking saturday afternoon (Troy did not tell me until 8 pm after work) and daylight savings clocks forward...and voila loss of sleep.  But I am not exhausted just brain thinking too much and body mostly knee slightly nagging.  Junk miles today.  1045/1024/958/944/938/915/931/917/927/907=943avg.     138 heart rate

SW1=

3 mile warm up.  1 % incline after 1 mile.  Started at 9:13 pace.   Avg 8:38.  

No incline. 6:49-6:53 pace miles = 42 min (6 x 7 min)  No stops.  Felt good except right knee keeps me focusing on good form.  Right at knee cap (arthritis??, 8 mm drop shoes?? endorphin speed 3? lots of canyon miles?)

3 min rests = 18 min (6 x 3)/8:41 pace mostly but started at 8:57 but that was too slow of a  pace

8.16 miles in 60 min = 7:20 avg.    0.9 mile cooldown.  

7.35 easy before work with Brooke.  8:58 avg.  HR 145 avg.  Lots of talking, twice around discovery.   dark until moon made it look like sun was rising.  first mile 9:45/910/846/849/839/840/859/...8:40 for 0.35

SW2 =   3 x 12 minutes at steady state (20 seconds slower than MP -7:36-7:46)// 3 min jog in between (8:27).   

warm up very (hard work out saturday) easy 4 miles.  1 percent incline and *8:32 avg.  started at 9:13 and increased every 1/3rd a mile by 0.1 mph. Last mile increased every 0.25 miles until 0.7 miles when I upped it every tenth a mile there and at 0.8 miles then at 0.85 increased every 0.0.5 miles by 0.1 mph.  8:33 avg.  

the workout

3 min at 8:27  1 pace percent incline

#1 =  7:35,  4 min 0, 4 min 0.5, 4 min 1 percent incline

3 min at 8:27 pace 1 percent incline

#2 = 7:30, 4 min 0, 4 min 0.5, 4 min 1 percent incline

3 min 8:27 pace 1 percent incline

#3 = 7:24, 5 min 0, 5 min 0.5 , 2 min 1 percent ( I was going to do 15 min LT so was doing 5 min at each then decided I needed to keep it as easy as it was and give the presents and receive them graciously. Cause I have a tendency to think more is better quite often.  

5.84 miles here at 45 min then jogged until 6 miles for 10 total miles = 46:18 

7:42 avg.  FELT VERY VERY EASY.    

1.25 mile cooldown.  

7.35 easy before work on TM.  63:59.   8:42 avg.   start 9:13/8:57/8:49/8:34/8:34/8:27/8:41/8:34 for 0.35 miles

16.09 miles

0.68 mile warm up like 9:07 pace.

Decided last minute at work yesterday to see if any pace spots open at Lucky 13 half at Gardner Village same course as Santa Run and Witches half (same director for all of them).  Walter let me pace 1:40 :D.  Then I was like what am I doing?  it is Daylight savings week I have done two speed works this week and woke twice before work at 6 am (so 425 am wake up) to run 7.35 miles.  But I just knew from the speed I could do it with a lot less effort than last December where I struggled to even talk!!   This was much easier. Talked often to Will my pace buddy. And more half marathoners to cheer so that helped.  We pretty much did even splits.  The start line was a little different (across the street to the south and down the hill) so it went longer out from Gardner Village start.   I got 12.94 miles but everyone with a garmin got exactly 13 some a little over.  My coros watch made sounds under any bridge so didn't pick up those moments.  Same mileage on way back (6.47 turn around and back).  avg pace 7:32.  HR avg 170  (last two times slower pace and avg 175/176.7

splits:

7:39 (some maneuvering) pace band says do even splits of 7:38 each for 1:40 exactly.

7:26

7:33

7:32

7:31

7:25

7:27

7:33

7:31   Will and i had decided to slow at mile 9  by 10 seconds per mile but then we decided only one guy right in front of us slowing so we decided to pace him in. We learn its his first half marathon and he is more of a middle distance runner.  He stayed with us and then dropped back only a few yards then He passed us with 1/2 mile to go and his guy friends were all cheering him on.  We couldn't speed up or we'd be more incriminated.  

7:32

7:32

7:34

7:38 purposefully running slower like slo mo running man motion for last 0.15 miles.  

1:37:27.   7:32  AVG.  Splits probs faster since really 13 miles.  

Felt strong entire time.  Never felt like I wanted to slow.   Could definitely do 5 more miles at that pace. 

DID NOT TAKE ANY FUEL only water and gatorade three times total one or the other.  purposefully slowed at aid stations.  Ate only my dried apples before race on car ride to race and 1/2 a glass of orange juice at home.  

NO gels or gu.  

Ran 2.41 mile cooldown 22 min after we finished. 8:45 avg.

SW1=

4 miles warm up.  1 percent incline after half mile (almost forgot). 8:12.75 avg. started at 8:57  increased every 1/3 rd a mile by 0.1 mph until last mile increased every 0.2 miles by 0.1 mph then every 0.1 miles by 0.3 mph when got to 3.6 miles.

 8 x 2 min on/ 4 min off=  48 min total  

Ons 6:31 offs 7:41. Started with 4 min off at 7:30 pace to help offset the 20 secs to get to pace.  Ended with the 2 mins on.   6.64 miles = 48 min=7:13.73 avg pace.  

0.36 miles cooldown to 11 miles.  9:13 to 8:34 pace. chillaxin. 1 incline.

total 11

7.75 miles easy before work with Brooke C.  431 am left.  Back 540 am back (35 second potty stop)  Calm-ish before the storm.  35 degrees, 8 mph winds then flurries by mile two the rest of time and stronger wind.  Ground wet from flakes melting.  Good easy run.  All over the town.   8:49 avg pace.   HR avg 144.

6 mile warm up.  avg probs 8:34.  started easy easy 9:13 upped pace every 0.75 miles then last mile upped often.  on not my fav tm behind my fav tm.  angie and jenny showed up :D

SW2=

0.64 miles easy 8:34 pace. then right into first hill  6.5 incline, 8 mph x 90 seconds.  ouch.  just tired. Made it 1:20.  Made up for in on the forth one by doing 1:40.

two min rest then the last four 5 incline and 8 mph with 90 seconds standing rest.

3 mile cooldown.   8:40 avg.  just tired today.   

basically 5 x 90 seconds.  

7 miles easy before work.  on my own.  8:54 avg pace.  hr 139 avg.

9.1 from pine hollow to tibble fork to reservoir to caves.  burping and nausea after falling asleep on couch at 930 ish.  headache and pain down right side hard to fall back to sleep.  woke at 510 so decided to join them - jane, kim, chandi, bekah, melody and julie.

i ran on my own entire time.  needed to go easy bc of riverton half tmr.  

8:17 per mile pace avg.  hr avg 146.  

never pushed.  slowed on purpose.  7:57/8:01/9:09/9:20/8:46/8:09/7:57/7:49/7:45/7:27 and 7:31 for last 0.1

but really cold even after showered right after run as I type this at 10 am.  home at 7:33 am.

Run started at 6:15 am.   NO STOPS FOR ME. 

15 miles with 8 miles at MP  (7:26???) w 1  x 30 seconds surge each mile to HMP (6:58). Forgot to do the surges on the first two miles so did them on 8 other miles.  I believe 3-11, but not 10, and did on 13.  

two mile warm up before Riverton half.  9:21 avg.  First 9:48 ( lol i thought i was a lot faster bc it felt so easy yet my legs were moving well), second 8:54.    

been having gi issues, not the flu, gassy, bloating, nausea...ate something not good for me. Think the stir fry at work had soy sauce in it.  This feeling lasted 36 hours.  Took a tums before running and two ibuprofen.  Apple chips (my dried).  Oh and granola bar passed out when picking up my packet this am.  Arrived at 8 am sharp got my number.  It was chilly.  Had rained pretty much all night.  Woke thinking great it will be so fun to run in  boston 2018  weather again.  BUT even though weather on ksl saind 60 percent chance at 9 am and 40 percent at 10 am NO RAIN :D   The sun even came out after I finished from behind the clouds for a few minutes.   42 degrees.  Wind 3 mph.  South.  Meaning head wind anytime heading south. Which was accurate. Felt stronger than 3 mph.   Goal today was 8 at MP (utah valley marathons goal of 3:15 pace then bc 7:23 avg is definitely not my goal for Boston)  My confindence is low bc of tanking second half at boston has been proven often.  

I took zero fuel during run.  I felt great entire run except last hill climb at mile 12 I felt dehydrated, heart rate up a bit, but as soon as I got chocolate milk and freshly squeezed orange juice at finish line I felt great!  So I maybe need to figure out what I will take in the future for 22 next saturday and Boston and Utah Valley.  I did take three dixie cups full of water taking only a sip to wet my tongue and one time pouring on my head to wake up the last 1.75 miles.  

After the marathon pace miles I was going to do steady state but bc of the hills  x 3 that will be evident (there were more hills than three but the others were complimented with some down to make  mile pace good) with the paces shown soon.  Steady state is 10-20 seconds slower than MP.  Mainly just slower.  

Here we go on splits= 1:36:36 =7:23 avg pace

again my coros watch measured short (two under passes??)  Others had 13.1.  

first part of first mile and last part of last mile on grass.   I did not push pace here.  Do not want a twisted ankle.  Old people take longer to heal! 

7:21/7:18/7:25 (hill, but then some down)/7:40 GIGANTOR HILL/7:18 (down and up)/7:09/7:16/7:25/7:31/7:55 (purposefully slowing this hill is steep at end gradual to the steep, kind of daunting to look at :D) but surprised with some down after alleluyah and a bridge crossing/7:33/ 7:52 Lovers lane all up hill gradual and steep at end just so much fun/ 7:18 (6:51) pace for last 0.94 miles??  whatever. 

I passed a couple young bucks at mile 10.5 but the boy caught me on last hill  right before mile 12)and the girl right before the last turn for finish (right at marker 13) and I really didn't want to sprint  on the grass. Also a gentleman I passed at mile 5 caught me.  He  finished 1:36:05.  In his early 40s per results.  chatted with him after.  briefly.  

Best part was Courtney actually made it to the finish line to see me. She moved to Taylorsville from our house in PG last Saturday.  Been missing seeing her daily so that was perfect!!   I had stopped right after the line and she cheered me right there! she said she had just gotten there a minute before.  LUCKY ME :D.  

 I won 10 dollars for finishing first in my age group and a gift basket wtih epsom salts, beef jerky and coupons and a few miscellaneous things. 

I got a massage by a 35 week pregnant gal, first baby!  GREAT massage on my quads and calfs felt light as a feather after.  She gave me great advice to strengthen my calves, thighs and hips!!  And I would be a faster runner!!  HA HA.  Gonna definitely put her advice to use.  

12 

4.1 (0.1 on dif tm and changed to life fitness, not my fav but next to) mile warm up. 1 percent incline.  32.29.   *8:07 avg.  started at 6.7 mph increased every 0.3 miles by 0.1 mph until 3.2 miles then increased every 0.2 miles by 0.3 mph ended around 9.6 mph for last 0.1 miles.

 6 x 3 min on// 3 min offs-   fartlek (one less min recovery, one more min speed then last week) =   36 min =5.15 miles = 6:59 avg pace for the speedwork.

Started with 3 min at 7:35 (7.9 mph), ons at 6:31 (9.2 mph) x 6 no stops.

cooldown until 12 miles.   2.75 miles  in 22:53 = 8:19 avg.  1 percent incline.

12 miles = 7:36.7 avg total for all the running.  felt strong and not sore from saturday but didn't want to overdo it by doing 8 as I once thought to do.  

upper body and abs

41 degrees :D   8.3 miles easy before work outside with Brooke. first half mile alone at 4:25 am.  met up with brooke and we slowly jogged and ended up with 8.3 , HR 140.  Avg pace 8:57.  

9:15/8:56/9:01/9:18 (discovery dark footing)/8:46/8:55/8:45/8:42 and 8:59 last 0.3.

SW2=

5 mile warm up easy.  Started slow feeling down/sluggish. 1 incline.  9:13 for half mile then  9:05 , 8:57, 8:49, 8:41, 8:34.   Changed tms woman beside me speaking into her phone to someone.  OUT LOUD.  

2 miles in 8:11 avg.  started  8:27 x 1/2 mile, 8:20 half mile then upped it every tenth by 0.2-0.3 mph ended at 6:35 pace for last 0.1.   

started with 2 min at 8:27, 10 min SS (5min recovery pace)  8 (4)  6 (3)  4 (2)  2  steady state 7:24 at flat for first six min then 0.5 percent for two then 1 percent for  last two min.  felt very easy which is why i upped the incline. Then the   8 min one I kept it at 1 percent  for 4 min then to 0.5 percent for last four min (offs 1 percent  8:27).   six min one I did 1 percent for 3 min, 2 min 0.5 percent, 1 min back at 1 incline,  4 min one all at 1 percent,  last two min went flat :D and kept upping  pace to 6:53, felt easy so went to  last  30 seconds at 6:31.  30 min sw plus 16 recovery = 46:07 for 6 miles.  7:41 avg.  Definitely could have gone for more and faster at flat but supposed to be easy so i just finished with a fast finish just for a little push.

upper body and abs.  

5.5 miles total sw.

1.5 mile cooldown.

10 easy.  work second half (covered by Jamie first half)

NOT really easy but not hard either, except first mile up, head wind and steepest mile from caves up four miles and down to mouth for 10.5.  Jane, Bekah, and Kim.

9:58 (really just struggling, tired and well tired), 8:38 left them at their stop and made a point not to let them pass me :D, 8:39/8:20/8:07/turn 7:16/7:14/7:08- kim asked us to slow down, jane was pushing pace unknowingly at 6:44 for a little bit, thanks kim :D, 6:47 and we crept back up in pace felt very easy... maybe a tail wind?? idk could not feel it but it is steepest down (the first mile up), Jane left at caves I continued the last 2.5 to mouth with Kim and Bekay.   7:03 still actually felt nice and easy,  7:00 and still and last 0.5 6:56 pace.  17 total min of stops ...1 mile, fork, turn around, part way down before fork, fork again, and 1 mile up post (kim's shirt), caves and 1 mile left down for not sure why by some car that was on with no people in it...probs icing.   Kim has been quite sick.  I drove her today. I hope I dont get it. took a zinc when I got back but I do have a good headache...hoping just a headache not the beginnings of a cold.  

avg pace 7:43.  HR avg 154.  

6.2 easy pace before work.    8:49 avg  hr avg 144.  442 am on my own.  Saw a HORSE out of its pasture in someones front yard with one mile to go.  Freaked me  a little.  

22 marathon simulation #2=  Comfortable steady pace 7:36-7:46   

LAST FOUR AT MP = 7:26.

UP SOUTH FORK 2.1 miles and down to Provo Canyon trail to murdock canal to Silo Road and down past manila pond take left just past it and loop down to 2600 n take right then immediate left passing manila elementary turn back way into new development. End was just passing my culdesac to  past next one and turn around finished at one road west of my house.

Ran first 10.5 with Jane and Julie E.  Felt so good the first 10 miles then lead legs at mile 11-17.  Felt better after that. Think it was the change of being on the nice quiet canyon trail nearly by ourselves to the winding murdock canal. 

stops were at a mile, 2.1, 4.2 (julie's car,  had some applesauce, water), just past bridal veil at lower parking lot (two mini stroop waffles, water) before underpass, eternal fountain (water and bathroom me and jane), my car at mouth(water,applesauce, ucan,gatorade sips), potty jane just past mile 11, 1600 north cross over (gold fish, and lime gatorade-type drink),  bathroom for me past lindon temple, saw kerri stopped two minutes or more talking at 15 plus miles, 1100 north bathroom men's water worked not womens and PB honey natural gel 1/2 shared with Jane at mile 17, mile 19.55 water and 1/2 That's It fruit bar shared  with Jane, HOME.  

70 miles for the week!!

JANE's hamstring zapped her at mile 21.9!!!  UGGH so worried about her this is what happened to me a month before Boston last year.  And it didn't let up bc I tried to go through and I didn't have 20 miler done so did a painful one the next week stopping and walking every mile on murdock canal out and back. It was sooooo depressing!!  but that just made it more angry. So luckily Jane has a 22 done and can just chillax it.  I massaged it for her and we have a babying plan.

PACES:   7:40 avg.  158 avg HR.  Temp avg 40-45at 38 degrees.

9:32 nice and easy up south fork in the dark

8:28 looks like we picked it up going up

7:30 (turned around at 2.1)

7:01

7:30

7:42

7:23

7:25

7:26

7:22

7:49  (climb from mouth parking lot to trail)

7:38

7:36

7:37

7:38

7:38

7:40

7:44

7:46

7:19

7:11

7:23

9 easy.   FEEL GREAT.  Just took today to run recovery.  *8:58 avg, 141 HR.  all around pleasant grove.  

11 SW1-

4 wu in 32:14. 1 incline. started at 8:49 increased every 1/3 mile by 0.1 mph until mile 3.1 increased by more and quicker.  Ended at 6:22 last little bit. 

3 min recovery first  then 4 x 10 min at 6:44 with  3  min recovery at 8:27-8:34  one percent incline.    Did LT 4 min at 0, 4 min at 0.5, 1 min at 1 percent, 1 min at 05 incline.  first and second and third one.   last one started at 6:49 ,  0 incline, 3 minutes, 6:44, 0 incline 2.5 min (knee gave out 5.5 min in to last one).  Stretched it for less than a minute then restarted TM and did 4:45 total more minutes, 1 min at 6:44, 2 min at 6:39, one min increasing to 6:31 for last 30 seconds.   I did more than 4.5 min bc when knee gave out I held on tm for a moment to see if I could ride out the give out/pain/locked knee but couldn't but was probs15- 20 seconds of this.  

total sw miles = 7.31 including recovery pace at 8:27-8:34 at 1 percent (9 min).  

first 6.64 miles in 47:29. 7:09 avg (includes 9 min of recovery pace)  tm stopped for knee, the next 0.67 miles in 4:45 (7:05 avg pace , tm takes 18-20 seconds to get to pace hence why not 6:44 though set there and why i do recovery pace first!! on this tm. 

upper body and abs.  today run felt hard mentally not in it therefore going up on incline sucked my life a little too much. should not try so hard.    i really think mental. and a little physical though none until last 4.5 min!  noted in my body. 

6.7 easy before work

SW2 =  

warm up 4 miles.  8:29 avg. started at 9:05 increased every 0.5 by 0.1 mph

two min 8:27 

sw = 4.92 miles (36 min/7:19 pace), had to go to 7:35 for a second when my right tibia attachment was hurting (to knee) and I was wondering if it was breaking (the bone?)  held on to the sides then it passed, back to 7:24 then 7:19 so roughly 10 min at 7:19 and the other paces for two min.  Second one no issues but still at min 6 took it down to 7:30 for 45 seconds and 7:24 for the same. Back to 7:19. Last one good entire time at 7:19 and went to 7:13 to 6:49 for the last three minutes.  The pace was definitely steady.  felt strong speeding up after slowing and speeding up at end.  

recovery miles=   6 min at 8:27

no incline    just tired as i walked into the gym at 915 am.  so needed a reward for good behavior (sticking with the plan to a T except adding an extra SS or repeat)  but generally being a good girl :D

45 min = 6 miles exactly =7:30 pace.    (36 min/7:19avg, 8 min 8:27 pace)

8 easy

15 w/10 at  MP

START at mouth of provo canyon. Run easy up five miles.  And down 10 miles at MP.

Met Julie e, kim and bekah (jane in hawaii nursing the hammy).  6:30.  Started about 640 am.  

Ran up 5 miles. stop eternal fountain and mile two to wait a min and at 3.41 snacks (only took some sugar free powerade and water and a bite of fruit leather and couple sucks of the mango puree.  Then at turn around.  Mp miles on way down.  Crazy head wind on way up!!  Bekah suggested out and back on provo trail toward provo, turn around was at Jamestown (half way of the buildings there).  Sun came out briefly on these miles.  29 degrees at start.    Ran into wind on way back intensely for last mile.  Been feeling under the weather the last 30 hours.  Took a zinc at 5 am.  Headache as I type this and a little achy/weak feeling.     Really was wanting easy pace up but stayed with kim and bekah in the head wind.  

*8:33/8:14/8:11/8:15/8:00/7:22/7:22/7:15/7:11/7:16/7:18/7:16/7:29 (half out half into wind), 7:43 lots of work here, 7:49 really crazy wind up and into parking lot.  Avg pace 7:41. Avg HR 158.    my watch paces are slower than actual doing a reset.  those by me got significant dif in times for splits.    

SW1=

1 mile on life fitness 1 percent 8:49 switched to better life fitness tm when unoccupied

3 miles with last mile increasingly fast.  24:15.  1 percent.  So 8:05 avg   

Started after potty and stretch and talking to angie at 2 min easy 8:34 then right into 8 min at MP 7:19 increased to 6:53 last min or so to test the pace (4 off at 8:34, 1 incline), 5 min at HMP 6:53-6:49  would go up to next pace for last min (6:27-6:31) (3 off at 8:34-8:27, 1 incline), 3 min at10 k 6:35 (6:27 last 30 seconds) (2 off at 8:27-8:34, 1 incline).     REPEAT X 1   PLUS 5 min at MP (7:19-7:13 finished last two min at hmp (6:44-6:53, increasing to this)

7.62 miles for the 57 min,  so 7:28.8 avge pace (37 min speed, no incline and 20 min 8:27-8:34, 1 incline.  Avg for the 5.28 miles of sw calculated roughly at 7:00 even. Probs slightly quicker.

8 easy peasy.  ENJOY slow.  Me and Brooke C.  530 am.   easy peasy.  HR avg 141.  8:56 avg.  first mile 9:54 bc my knee felt funny.  then it was fine.  right knee.  

did wall sit, calf raises and step downs to strengthen yesterday and today.  3 x 30 sec walls.

SW2= 

4 easy warm up. TAPER MADNESS  GO MAD GOING TOO EASY.  

started warm up at 9:05 increased to 8:27 for second mile then up every 1/3 a mile by 0.1 mph.  ended last mile increasing every 0.2 miles and last 0.4 by a lot ending at 6:00 pace.  Avg pace 8:16.  1 percent incline.

stretched, then started with 3 min at 8:27, 1 incline then right into 2 x 15 min at STEADY STATE 7:13 pace, min 13 and 14 at 7:09, min 15 at 7:03-6:44, second set  min 13 at 7:09, 14 th min at 7:03 and last minute to 6:44-5:56 for 10-20 seconds // 3 min rest at 8:27, 1 incline. 

cool down to 9.38 miles (ran too many monday so shortened here).    0.5 miles, 2 percent incline 9:13-8:34 pace.

Work,  NO RUN :D  REST DAY FINALLY :D

8 easy.  shorts outside with gloves short sleeves. 47 degrees at start 7:32 am.  9:09 avg.  HR avg 138. 

13 w/ 6 miles at MP (7:24) w/1 min pick ups every mile to LACTATE THRESHOLD OF 6:36 pace.  All other miles EASY!!!!!!

 2 up from Vivian Park and back down.  Started MP at Vivian Park mile 4.  But honestly we did 8 at MP.

Jane's hamstring too tight to finish. Left home at mile 4 :(

Paces (with one min pick up to hmp)

9:21/8:30/7:18/6:56/7:25/7:00/7:00/6:59/6:57/6:43/back up 1.7 8:14/8:14/7:37

avg hr 161;  1:37:55 (watch died at 12.95 but kept running to a little over 13 to when Bekah's watch hits.  

iced in river 6 min.  drove bekah home

went to seth and stef's open house of their new home in holiday.    then back to pick up amber at work (car stalled out) and to Brooke's larsens baby shower.  

8 easy :D  8.12 miles easy with Brooke c.    porta potty me.  bathroom off murdock her.  then she had to walk so we walked at 7.3 miles.  Nice conversation.  nice and easy pace some good climbs that felt easy.  8:58 avg.  hr 141.  talked a lot.

9:39/9:02/8:53/9:09/8:54/9:00/8:44/8:26 and 8:33 last 0.12

OFF but I work :D   Leave for Boston Tomorrow

SW1=  10 minutes at MP 7:13(added some incline) plus 3 x 2  minutes at HMP @6:44 pace with  2 min at 8:20 and 1 percent incline between each.

3 mile warm up  1 incline 25:28 started at 9:06 pace life fitness non fav felt like a slug like no bueno

started with 3 min incline 1 percent 8:34-8:27 half time each pace

10 min at 7:13.  slowed to 7:35 pace until two miles at that point so 15:12 for 2 miles.  7:36 avg for 2

3 x 2 min at hmp 6:44 with started with two min jog at 8:20 and 1 percent incline.  and two min between sets 1 and 2 and 2 and 3.  1.71 miles total here at 7:34 avg.  

cool down to 7 miles at 7:35 pace (0.29 miles).  

sister in law was in a car accident last night.  Thank goodness no head trauma.  Lost left femur.  bruised lung.  life flighted from blanding utah to New mexico.  triggering for sure considering last year and my dad sister and brother Jeff. 

5 easy in Manchester :D tm in manchester hotel 8:44 avg.  Foot has been hurting since Tuesday at work did speed yesterday and walking in airport was painful, noticed in medial arch and anterier tibialis.  

one mile warm up on cape at Jen's house.

5/4/3/2/1 at mp.

4/3/2/1 at recovery

9:05/7:36/7:50/7:39 = 8:02 avg and 4.24 hilly miles.  

147 avg hr.

0.26 miles jog to jen's house 9:08 avg,

3.1 easy on cape cod.  Day at Falmouth and out on extremely windy board walk.  9:22 avg.

129 HR.   hip started to hurt a lot during day.  Sunday calf!!  a lot!!

Boston Marathon 2025

3:20 A goal

3:25 B goal   mainly hoping for this. gonna see how training is by a week before to decide.  Wrote this on Feb. 2, 2025

3:30 C goal

Well six days before my left arch and ankle was hurting at work .  Then learned of my sis in laws car accident (last year my brother in law died in a car wreck two weeks before boston so LOTS OF PTSD).  Learned she was alive but needed a new femur, humerus, has a fractured sternum, pelvis, bruised lungs only needing 2 L of oxygen, and a few scrapes needing a couple stitches and a lacerated spleen.   Very emotional for me on speedwork the next day. I was so glad nothing bad had happened coming home from work Tuesday and I could finally pack and get ready for Boston relieved not to feel sad. So wednesday during sw  I actually cried and had an angry outburst without screaming since I was at vasa. I was just sick of car accidents.  some of you may know that my dad and sister were killed in a car accident in 1982.  I was 12 almost 13 then in 1985 my brother was killed in a car accident, I was 16.  Anyway I went through a lot those years with depression and suicide attempts.  I found my way from Massachusetts/NewHampshire where I grew up at BYU as a non mormon.  I was baptized 6 weeks later.  My life made a 180 turn!  But life happens and more things happen and some traumas are hard to heal from and losing my brother in law was tough bc my sis in law was same age as my mom when my dad died with four children like my mom.  Only she had one die with my dad. So by race I was able to text back and forth with my sis in law!  very relieved, brain intact!   We also were able to text each other which was a greater relief.  If you saw her car you'd be surprised she lived. 

NONETHE LESS The pains were everywhere in my left leg and I couldn't stop worrying about how it could possibly go away. I read up on ptsd, consulted two bffs and just realized ptsd pain is real.  So by race day only worry and NO ADRENALINE OR EXCITEMENT PURE DREAD.  I decided to just do 8 pace  the whole way I most certainly could do that but at mile 15 an easy mile and 16 and easier mile  I felt a black hole mindset come over me.  I had taken a gel at mile 4 and 10 and 15 bc of the hole but the continued spectator cheering and lots and lots of people I got soooo anxious that I carried my sg marathon shirt from 2017 in my hands switching it back and forth like an anxiety ball.   Left leg was good at this slow pace so what the heck?? looking back at my coros my HR was up to 171-176 several times during those first 13 miles and I had to pee for 12 miles and felt immense relief when I saw an open (green handle) porta potty, I passed red ones cause I was not gonna sit back and wait.   But I wonder bc of my anxiety if I just took a few minutes to chill out talking to some people at side lines standing still that maybe I would feel less anxious??   Anyway... mile 15  *8:40 what the heck??? I had an empty bladder and a gel and I am slowing??? why???  then 16 down hill so good and I could not pick up the pace.  My hips started to feel achy, glass like pain (I have calcium deposition disease, AKA pseudogout) so maybe I am having a flare?  and maybe all week that's what has been happening in my left hip to foot??  anyway I just decided I would just slow down and not freak out and I sure did.  All my training was faster up hill than any of these newton hills by over a minute!  so what the heck.  When I got to mile 21.5 I felt so much better and realized my legs , meaning my thighs and calves and feet didn't even hurt so pick it up alread.  Mile 25 was 8:21 and then I thought maybe too early I might die at 26 so I slowed. I also walked through all the aide station from 15 to 25  (there are aide stations every mile which is distracting)  and why??? i don't even take fuel on my long runs except one gel!!   The gels cause my HR to spike (none of them are ever with caffeine) and I feel awful for several min after, catching my breath...(I read I need more water with the gels).  anyway I am 56 years old so I probs have bad HR variability.  I can't say I ever felt a single ounce of adrenaline on this run.  Just pure anxiety then joints in hips pain. and breathing issues with gels. So at a mile to go I picked it up and ran 7:28 for the last 0.4 miles but when I did that I was glad I didn't try to go fast in marathon,my left quad spasmed like it did in the warm up to my corral.  so all in all I played it safe and now I feel really good.  Can't say I was ever marathon sore, no swelling (except ankle at anterior tibialis tendon that has gone down daily). Walking airport next day I could easily pick up to a jog.  All stairs no issues. Nada.  So friday (when writing this) I ran 6.2 miles in the glorious spring!  9:17 avg  so chill and awesome.  I felt so alive.  

Not to mention added ptsd that last year besides the car accident that killed my brother in law my sister in law and kids were hurt in the accident and needed care and I stayed with them a couple days before the race and  I was barely running because I tore my hamstring two weeks before the accident and I should have bailed but I wanted to get out of town to try to overcome my grief.  But Boston 2024 at mile 5.8 my hamstring tore again and I ran 20.6 miles on it torn. Well I walked several times and I was so sad I thought I was gonna have to bail. I held on to my hamstring attachment and got it done in 4:03:xx.  SO MENTALLY AND PHYSICALLY TOUGH my avg hr was 174!!  Boston 2025 my avg HR was 161!!  

here are splits:  

1-8:05

2-7:57

3-7:51

4-7:46

5-7:55 gel apple cinnamon

6-7:49

7-7:51

8-7:57

9-7:57

10-8:03 pb gel

11-8:03

12-7:56

13-8:19(porta potty), half 1:44:53

14-8:04

15-8:40   marten gel  I got at mile 11.8

16-8:32   steepest down, what in the heck is happening???

17-8:53

18-9:19  marten gel I got at mile 17.8

19-8:54 

20-9:18

21-9:25  

22-8:34 marten gel right at mile 21.5 when given out

23-8:40

24-8:45

25-8:21

26-8:40

26.4- 7:28 for last 0.4  (always bad tangents at Boston)

to Boston Temple to see Bekah.  She ran awesome ! 3:09:53!  like a pro :D

soreness minimal if at all.  walking normal up and down stairs etc.  not much ibuprofen needed except last night and on plane-  two layovers, chicago and denver.  lots of walking.  felt good.  

chill day at home doing laundry and watching Lost.

worked all day, legs felt great clocked out at 7:30.  Some minor swelling in ankles above low socks.  Laid down right after dinner and watched Lost, my absolute favorite show.  music, symbolism, actors, characters!! never watched it back in 2005-2010.  Didn't really hear about it either.  Started watching it in December finished early January, now watching again on 5 th season. 

only thing is left ankle tightness, anterior tib tendon or navicular bone?  thinking more tendon since I ran and no pain at all.  Left medial upper thigh some twangs before the run and my left hip but no longer hurt after first mile if at all.  ZERO fatigue on this run. Just my normal OJ!  sips before hand.  I could have kept going.  Was only going out for 1/2 mile test so had sweat shorts on, my garments and old cotton shirt and non sport bra.  Just felt so great in spring air.

6 weeks until Utah Valley Marathon. Goal under 3:30.  For the love!

10 easy but def more fatigued today.  ran with Brooke.  9:04 avg.  146 hr.  met brenda at mile 9.5 ran a half mile with them then turned for home.  now as i write this i am def more fatigued all over.  glad tmr is Sunday :D.  

8 easy with Brooke C.  8:49 avg up old 8 mile route but turned right earlier.  up to silo road and pass american heritage and temple and turn early to avoid noise from cars get on trail come down silo road loop around pond.  avg hr 152.  lots of talking.  legs feel light and floating. :D

decided not to run before work though I woke at 5 ugh.  finally got up at 530 am.  Busy shift at work. clocked out after 1900.

SW1-   Felt amazing!!!

warm up 3.5 miles

felt so easy at 8:58 avg got to 8:30 by end and switched to better life fitness tm that shows pace.

2 miles 8:02 avg  1 incline.  felt great. 

potty and talk to angie and jenny.  

0.5 miles bc way too cooled down.  8:16 avg.

WORKOUT

3 - 2  -  1  x    FIVE

3 min at 7:13,  2 min at 8:13, 2 min at 6:58, 1 min at 8:13, 1 min at 6:44, 1 min 8:13

then 7:08,  6:53, 6:39

then 7:03, 6:49, 6:35

then 6:58, 6:44, 6:31

6:49, 6:39, 6:27-5:56 for last min. 

All recoveries at 8:13.

total min 50 for sw.  7:19 avg. 6.81 miles (49:55)

8 easy 

13.1 out and back on murdock at 1100 north toward canyon before byu women's conference

avg pace 8:03, avg hr 161

3 min 48 seconds of stops , one at bathroom at soccer complex turn  around (splash pad)

9:16/ felt like a slug starting somehow picked it up), 8:32, 8:04, 7:55, 7:55, 7:56, 7:52, 7:44, 7:48, 7:38 and 7:42 for las 0.1.  

wicked tired unable to run before work.  and left front of thigh hurting and left hip.  

worked a very busy shift, two codes and lots of transports and well very very exhausted

still exhausted, left hip and front of thigh still bugging too

8.62 miles sooooo slow because weekend so busy plus women's conference thursday and friday and 13.1 miles when already dead tired at 8:03 avg on murdock.

so dragged myself out  at past 10 am.    9:35 avg.  first mile 10:42, 11:02, 10:23, 9:43, 9:42, 8:59, 8:38, 8:12, 0.62- 8:25.  avg hr 138.   

SW2  

3.25 mile warm up avg 8:26, started at 9:31 pace (hip and front of thigh pain, loosened as warmed up and better when at speed. 1 incline at 0.9 miles.  Able to get under 7 pace for last few seconds of warm up.

3 miles  7:19, 0 percent, 7:19, 0.5 %, 7:13 , 1% incline (faster last 2 minutes). Tm takes 20 seconds to get to pace so I was a second off my 22 min goal.  22:01.  7:20 avg.

1/2 mile jog 8:20-8:34, 1 incline

3 miles   7:19 1 min 7:13 2 min  7:19 1 min then kept at 7:13 for two then 7:08 for a few min then back at 7:13.   Last two min under 7 pace.  21:47.  Progressive each mile with incline as last set.

1/4 jog 8:20 -8:27 pace.  1 incline.

felt strong after leg stopped freaking.   

did upper body.  leg improving on pain.  

chiro appt at 230pm

nothing before work

10 easy on the course. Mouth of canyon up and back.  bed midnight up at 630 am then started at 840 am.

8:21 avg.   9:25 (so windy and leg bugging again), 8:47, 8:47, 8:59, 8:44 up on course and on old road after bridge past campground. The freeway for 0.15 miles SO busy.  Turn around.   7:56, 7:54, 7:36, 7:46, 7:43 easy down but decent pace. 7:48 avg for last 0.17.   left leg/hip/left lower back pain. HR 157 avg

8:56 avg up 

7:47 avg down.

NADA

two  mile warm up. 9:06 avg.

Farmington half pacer 1:50.  MOST GOT 13 EVEN. I GOT 12.92 MILES.  SO 8:19 AVG.  IT IS PROBS 13 BC ALL THE WINDING BY LAGOON PROBABLY DIDN'T PICK UP. IT WAS HOT MILE 6 TO FINISH.  REALLY HOT LAST 3 MILES.

1:47:30

5 MILES OF HILLS

8.1 MILES OF FLAT ON TRAILS AND THROUGH COMMUNITY WITH SOME BRIEF HILLS

8:26/8:34/8:49 (MASSIVE HILL)/7:36 (DOWN HILL TO MATCH)/7:57/7:58/8:20/8:06/8:09/8:14/8:24/8:23/ AND 9:20 FOR 0.92 MILES, WALKED FOR 90 SECONDS FROM 1:45-1:46:30 ISH.  

HAD A GUY TO TALK TO FOR 9 MILES THEN HE PICKED IT UP as planned

10 easy around my home here and there and every where.  Hip and adductor and satorious muscles still acting up. I was really tired after half saturday. Mother's day was great.  Brunch at Seth and Stef's new house.  Kyle and amber came to dinner with Courtney.  Brooke came down with David on Friday to hange with Jenna and friday and saturday night. Went to costa vida sat night with Brooke and David.  Amber came over saturday and we played skull key and the game with four decks.  Kyle was working.  Amber sick since wednesday. Fever and chills and headache and sore throat.  She skipped going to brunch bc she needed sleep (my suggestion, so she didn't have to come to our ward at 9 am in order to make it to brunch).  Brooke and David and I went to see Tami in the hospital.  We were supposed to cut Tami's hair but she forgot and her hairdresser was coming the next day.  So we just chatted.  Brooke and David left up to Kaysville for dinner there.  All in all it was a great day.  Stance Disney socks from Brooke, National Parks puzzle from Courtney, earrings from Amber.  And picture frame Magnet picture board from Troy along with flowers and two balloons. Great dinner- pork tenderloins, squash, corn, potatoes, scalloped, and blooming onions.  Also oreo parfait :D.

Pace was 9:11 avg 147 HR.   2 min jog, 1 min walk, 2 min jog, 1 min walk, 3 min jog 1 min walk x 2 then 4 min jog 1 min jog until 10 miles. I was parched.  at 7.7 miles got some water at discovery park fountain. That saved the day.  It was 68 degrees at the start.  7:36 am.  I avg 8:16 for the jogging miles, the walk breaks helped my pace.  20 min of walking and 9:11 pace is pretty good :D

440 am ill call.  left eye stuck shut.  pink eye?  also very weird nerve pains.  left leg, hip, abdomen, left sid of head.  took zyrtec at night and mostly gone next day except massive fatigue from the med so i slept 8 hours straight through (tues night).  no work out.  leg wouldn't have it.

no run.  left leg needs to heal.

went to vasa at 945 am.  30 min walk incline and a little backwards.  5 incline to 8 incline mostly 5 incline   3.5-4 mph mostly 3.5.  lots of fatigue today.  left over from zyrtec.  

hip and front of thigh not capatible with running

 rest easy 

ogden half pacer 1:40

warm up 1 mile 9:22 avg at 618am.  stood before that in 15 min potty line.  Vry concerened about left hip flexor.  Yesterday Brooke C. did foot zoning  both feet and then I Ktaped it.  Worried a bone might break like it did big C half sept 23.  OUCH    mile 11 had to walk painfully in at 25 min a mile.  

met up with American Flyers pace group for pictures

Austin and I paced 1:40.  RIGHT on with pace band. 

1:39:46 = 13.22 miles chip time.  1:39:59 gun time. 7:33 avg if 13.22 like watch says. 7:36 avg at 13.1.

7:48/7:44/7:36/7:35/7:12/7:19/7:23/7:24/7:18/7:20/7:41/7:45/7:58 and 7:56 for last 0.22 miles.

right quad seized up at finish and I was lucky to have it massaged out by Graham.  He runs a tent similar to muscle works.  I believe my right leg did all the work bc I tried not to lift my left leg.  In warm up it was very questionable.  HR avg high probs bc talked all miles except mile 11-13.  Austin went ahead but then nicely waited for me.   It was great getting to know him!!  First marathon at age 43 was last April in 2:48 at Mount Charleston..  Wasn't a runner since hs, started up last July.  Good to see this guy do so well and be excited about it.

10 out and back from Wallsburg parking lot.   Very sore right quad but better than right after race.  Thankful for the masseuse Graham who knew what to do!  

36 degrees at start 42 at finish but only needed my headband, green army stretch pants and tan sg long sleeve, took off gloves and sweat shirt around my waist at 0.3 miles.  2 min 40 seconds of stops.  0.3 miles and halfway and to stretch hamstring and to pickup gloves and sweatshirt.  AVG HR 150.

8:38 avg pace. No wind on way out, good head wind on way back.  My coros said zero wind at start, I presume it doesn't know the weather an hour in to run??  because it was significant side wind and head.  From the north east.  

Felt quite tight first mile and every mile got easier except last mile of the five out my legs felt tired but turning around significantly changed that feeling for my legs however at mile 7.5 I felt a twinge in right hammy so stopped briefly to stretch it and assess and felt it was ok to try again and managed to keep it a bay by slowing, though the pace felt really good, effortless to keep 8:04 avg on way back to car.

9:50/9:31/8:48/8:55/9:03/8:05/8:08/8:13/8:01/7:55= 8:38 avg.   then 0.13 bc i went longer out than back. 

right hamstring painful from 7.5 mile mark yesterday due to tight right quad after pace gig saturday.   not running before work next two days.

babying hamstring and left flexor (taped flexor with ktape)

3.5 up into Wallsburg and 17 back on the the course to mouth of canyon for one and only 20 before UVM

8:18 avg.  Avg HR 162.  Babied hamstring.  Knee started acting up. Iced 7 min in provo river.  very very cold. 

9:31/9:04/8:41/8:34/8:21/8:18/8:14/8:48/8:27/7:56/8:09/8:20/8:01/8:08/8:04/8:03/7:53/8:01/7:52/7:50   and 7:43 avg for last half mile.  walked rest to car.

7 min 7 seconds stops only, turn around about 30 seconds, 7 miles (from where coleen dropped me off)  just past 11 miles where I threw out my water (a family was replacing a tire! )  The highway was very busy with semis and etc.  Then water at  vivian park, then the campground and eternal water fountain.  Not sore next day except hamstring and knee (right)

left flexor now good since 20.5 miles yesterday but right hamstring and right sharp pain in knee cap at certain times of bending or flexing it.  nail biter.  worked today.  hope it calms so i can run in am.  Troy drove to sg at 510 pm arrived 930 pm (lots of memorial day traffic). He is helping fix the trailer down there.  Grandpa is struggling mentally.  Unable to remember he told people stuff also unable to sleep.    Troy will be back next friday. 

10 very easy around home.  9:19 avg.  HR 143 avg.  Babied hamstring this am massage and foam rolled and k tape then slowly started my run.  Opening mile 9:49.  Knee also weird so just kept it easy.  ZERO stops went all over the place, dead ends too! on purpose.

9:49/9:23/9:25/9:24/9:20/9:17/9:11/9:14/9:10/8:56

TM at vasa. 

0.1 miles  change mills.  2 mile warm up 16:27.   

stretch.  right to 10 k 

start 7:13/7:08/7:03/6:58/6:53 and 0.06 miles at 6:49 when woman fell off her tm and her water botlle fell onto mine and opened and I nearly tripped on it but I turned around and she had fallen (at first I thought just her water bottle had fallen out of her hands onto my tm but she had actually fallen).  Stopped my tm and three people were already helping her and got a chair for her and called 9-1-1.  I don't think she hit her head hard but she was dazed about 65 years old.  Her memory was intact.  so six minutes later I finished my 10 k at 6:49 until about 0.6 miles and increased to 6:41 then to 6:27 for last 0.2.  This tm takes 20 seconds to get to pace so twice (because had to stop) about 10 seconds take off per time shown below.

35:50 for 5.06 miles (7:05 avg pace, if tm got to pace fast =7:01 avg)

7:53 for 1.14 miles (6:53 avg but probs more like 6:45)

43:43 total time = 7:03 avg :D

hamstring nearly gave up two miles into 10 k but shapened up.  felt strong. 

6.43 with Brooke.  8:55 avg. 

then 3.57 on my tm at 8:27 avg.  last mile picked it up.  started at 8:49 first, 8:41 second then sped up every tenth of a mile.

rest and work

9 easy.   4.5 up af canyon from caves, 10:06/9:11/8:41/8:49/8:39/7:55/8:17/8:16/7:57.   avg hr 158.    achy knees.  no umhphf.    1045  am !!! 72 degrees, 77 at finish.  5 min 5 seconds of stops. zero pushing it.  saw a memorial at mile 0.75  Noah Scribner??   who died in motorcycle accident on may 13.  I looked up any deaths in af canyon and that was last one.  17 years old.  Timponogos hs. senior.  sad sad.  I didn't stop bc I was confused why there was a shrine and the first mile is soooo steep.  avg pace 8:40.  

11 easy (but started to feel hard in the heat).  Left at 915 am.  Provo canyon to finish line and back.  5.6 miles!!!  stopped on way back at mile 11 and walked back to car.  Tar was put on the trail last week (started when i did my 20.5 mile).  I was very parched on way back so went into will's pit stop and got water out of sink and a couple of ice cubes for the last 2 miles.

8:50/8:18/8:10/8:03/7:56/8:06/8:26/8:22/8:25/8:32/8:36.  avg hr 156.  75 degrees when left 82 when back.    6 min 11 secs of stops (first stop was waiting to cross university at 0.2 miles to east side of road to follow course to finish).  Ran on sidewalk on way back.  300 feet gain/loss 

busy day at work and tmr same busy team of three 1/2/10

3 warm up in 24:51.  started at 8:57 increased every 0.25 miles by 0.1 mph.  last 0.6 miles inceased by0.2 to 0.4 mph every tenth a mile.

5k set at 6:44 pace (8.9 mph entire time except last 0.1 miles increased to 6:31-6:13)

 takes 20 secs to get to pace but since tm is moving only 10 secs off ...about 

5k = 21:02 minus 10 secs 20:52

2 mile cooldown 16:04 (8:02 avg), started at 8:34 ended at 7:13 for 0.1 0r so.

6  easy with brooke.  8:48 avg.  hr avg 148.  

no run, just work,

4 easy. 

lots of kinks--- mainly knees!! right locked at very end.  painfully.  think its all inflammation.  NOT feeling prepared for uv marathon at all.  considering dropping out but or changing to the half.  ugh....  i am depressed lately.  no adrenaline rush.  hopefully it comes sat am at 6 am at starting line in Wallburg. Have no idea on how to fuel right.  all my last five marathons have been on the fly except boston 2025 that i truly trained for then injury week of and mental stump.  

goal saturday under 3:36 so here's hoping.  

off, but get off second half.  

well didn't quite get my goal even though i was right on to getting it but it was worth the run with my friends to go fast through canyon trail, but may have eaten up my paace for later bc my heart rate sored to 180 during those miles (coros watch).  So first half 1:42:17.  Feeling really good.  so liberating not to have the cars and semis flying by and to be able to run on the road.  I got to my friends as they were sitting at bottom of sundance canyon.   Jane caught me first. mile 13 was my fastest at 7:25 then 14 jane caught me.   We ran together (jane, kim, julie, melody and chandi) until mile 20 and half mile longer with jane and chandi (kim julie and melody ran ahead bc i was slowing and even walked just before mouth of canyon bridge (8:06 mile).  I honestly should have just stayed with the 3:30 pacer as I was gaining on the 3:25 pacer (only a 10 seconds behind him for a while).  I really wish I just slowed down sooner.  

Fueling, great grains piece of bread with peanut butter, older banana, then an apple mango etc sauce gel an hour before and gel starting at mile 3 then every 45 min after:  70 min,    1 hour 55 min,  2 hours, 2:40. (accidentally took half of a caffeine gel at last hour threw it out and took my cake batter one) but also  lost one of my gels???   took two salt tabs just before start, and at 1 an hour on the hour- 1  hour  and 2 hour and IDK if took the 3 hour one??  I don't think so??That is when I started walking.   After race one creamie, water, powerade.    not hungry until three hours later so ate english muffin with pb blue berries and a chocolate milk carton.  ikea for dinner, mac and cheese garlic bread and four swedish meatballs with cranberry sauce. We went to pg drone show that night at 10 pm.

I jogged and walked last 6.2 miles.  avg pace 9:21 ugh!!  so lame.

first half pace 1:42:17- 7:49 avg

next 6.55 miles 7:42 avg

i started ahead of the 3:40 pacer and behind the 3:30 pacer.  i passed the 3:30 pacer at 13 miles.  that is probs my mistake. and as i wrote above i nearly caught the 3:25 pacer.   I should have stayed with him and just ran with my good friends for only a mile.  My problem was heart rate going to 180!! and above for five miles.  

splits: 

7:53

7:42

7:35

7:47

7:49

7:44

7:45

8:11 (uphill feeling really strong)

8:10  (another hill)

7:44

7:37

8:02 (hill)

7:25

7:37 passing by sundance gals all there!

7:34

7:33

7:33

7:36

7:52

8:06 (walked a few seconds)

8:52 walking

9:10 more walking

9:30

10:08  more and more walking at least two minutes

9:07

9:35 

and 8:21 for last 0.28 miles             3:33:57.  third in age after Jessica Stanford, very talented master runner, mother of 7 sons!!  met her at the race series in 2023 (5k/10k/15 K) and she did 3:13 and a girl from colorado was in 3:16 and then me and a lady in forth (five on podium, was 3:58).  not sure on fifth.

so gotta figue out heart rate and follow up on fatty liver- improving since I lost 18 pounds but gain 7 back??  feeling like it is not metabolizing glycogen well.  but  I have to say i am barely sore at all and feel really good but also I was super injured the last 6 weeks, left hip flexor injury that i still paced twice on that lead to a very tight right quad from barely running on left leg during the 1:40 pace gig at ogden then the monday after race i ran in wallsburg and my right hamstring pulled so only ran 25 miles the week before due to the left hip flexor  but managed to get my 20.05 miler in on the course 16 days before the race but hammy acted up before that run so  k-taped it for that.  Babied it all week going slow. That healed but then hip flexor and hip burning a lot so taped that and finally right knee would randomly lock painfully and be sore to touch and taped that for race the day before and oddly it was golden for the race!!  first few miles I workied out worry over phyisical kinks, so so worried I hit a wall at mile 15 and walk from there or worse break a bone or hanstring or knee collapsed but my body responded well each and every mile.  At mile 19 my pelvis started hurting and got in two more ibuprofen total of 6 during race (two at night before with a tyleno) and that went away. At end of race only lower back ached but put on an electrical stim thing at the post race expo and one on my left calf and I was golden.  Once my heart rate was down I was like I hadn't run a marathon. Troy and i went to Ikea for several hours. No nap. Ate at ikea (we have only been to ikea three times in our lives. We were ordering cabinets for the SG trailer.  I did feel tired early since i really only slept 2 hours 930-1130 pm and 240to 3:23 am!!  up finding a hotel for amber and texting her and have to get up a 330 am to catch last bus at 415 am so could not take a melatonin.  anyway i went to bed last night at 11 something woke at 7 am.   Feel tired in head and barely sore today.  Only slightly in quads.  and my shins a little but walking normal up and down stairs getting up from seat etc.  i am writing this on sunday.  just went to church and now resting.  I am on call mandatory tmr. I worked friday before race first half.  Went to expo at 4 pm stayed a bit listened to panel speakers then did compression and said prayers for my right knee and left hip.   I am taking off until a week from tmr.  9 days.   Iwill run then and thursday and friday before camping.  I work next weekend and tues and wed following then camping at lava hot springs friday to monday.   I look forward to the rest week.  body heal time and get focused on next running goal which is forth of july 10k.  Goal is 43 min.  6:56 pace.  yikes. then its deseret news half marathon.  goal is under 1:30.  maybe only a 1:32, not sure if its a fast course? and  gotta see how i heal,  then its hobble creek half.  goal for sure there 1:30 even.  saint george goal 3:20.

Dad's day dinner with Amber and Kyle, Brooke and David (back from Bryce canyon trip) and Courtney showed :D.  yummy ribs and peas and potatos!  planned games after.

moc shift worked it.  busy.  moving well.  can't tell i ran a marathon saturday.  slight sore quads. slight sides of shins  but barely.

cleaned my bedroom walk in closet.  no run or excercise as planned.

worked. busy three baby team again.  feeling good.  hip flexor better like no issues since i ran marathon.

no soreness

wog avg pace 12:18.  hr 116 avg.  2.44 miles

3 min walk, 1 min jog

2 min walk, 2 min jog

2 walk, 2 jog

1 walk 3 jog

2 walk 3 jog

2 walk 6 jog

1 walk  

then 29 min walk with laura hale  hr avg 87  1.57 miles

out and back 1100 north murdock, 54 seconds of stops total.  150 avg HR.  8:35 avg for run.

65 degrees at start 70 plus at finish.  9:23/8:52/8:38/8:35/8:25/8:28/8:18/8:03.

1 warm up 8:40 avg

moved tms to next to kim 

2 miles 15:33 (7:46 avg, some brief pick ups x 3)

10 x 2 min offs/ons

2 min easy 7.5mph (8:00), 2 min 9.0 mph (6:39) x 5

2 min easy 7.6 mph (7:53), 2 min 9.1 mph (6:35) x 2

2 min easy 7.7 mph (7:47), 2 min 9.3 mph (6:31) x 2

2 min easy 7.7 mph, 2 min 6:27 to 5:52 pace. 

7:13 avg for 5.53 miles for the 40 min. 

easing into sw after marathon 8 days ago (Utah valley).  brief pull in left quad not painful and right knee (same injuries i had before uv but no pain since race) slight instability. Minor pain level maybe a 2 ?  felt better the more i reps i did.  NICE TO BE WITH KIM

work busy cutie twins in 4

work busy with cutie twins in 4 and another cutie (sat, sun, mon off, tues, wed- no runs)

8 with Jessica nice shaded on cedar hills trail- 8:57 avg at 8:15 am.  80 degrees.

also did 7.11 miles up and down af canyon from canyons- 8:23 avg with jane angie and bekah

run walk with brooke   11:11 pace. 5 am

5 lava hot springs through portneuf, koa west, mary's place, koa east and through town and back.  9:35 avg 

7.3 easy at lava hot springs  watched died at 2.58 miles.  course tooled it and knew time coming back was 34 min.  9:18 on way up hill on way back.  rolling steep.  coming out of town steep :D

10 sw miles.  at vasa

3.6 warm up. one mile dif tm very easy 10 avg pace

2.6 on my fav

brief rest

3/2/1 with equal sw.  started with easy pace  x 4

7.5 mph for the easy pace

SW paces:

3 min  were at 8.3 mph, 8.4 mph 8.5 mph 8.7 mph

2 min were at 8.6 mph, 8.7 mph, 8.8 mph, 9.0 mph

1 min at 9.0, 9.2 mph, 9.6 mph, 9.8-10.3 mph for last one

48 min = 6.48 (alway 20 secs to get to pace so there is that).

7:23 avg pace for the sw.  no stops.

felt better the longer i went.

8.5 miles with jessica s  8:48 avg, hr higher than i thought it was 157 avg.  legs inner thighs tight but not bad from 10 squats after sw tuesday.

15 miles.  7.3 up to tibble from bottom no stops at all.  no water at top so stop was 30 secs then ran into the girls becca, jane, kim, chandi and julie e.      both up and down very easy pace.  no pushing it but my body was thankfull, some knee joint inflammation and body fatigue.  Slept only 5.5 hours.  binge watching blindspot.  at fork went back up right fork for  0.2 miles so it was exactly 7.5 up and 7.5 down.   avg pace 8:48,  1253 feet of gain.

9:53 mega wind

10:09  wind city

10:02  lots of wind, pretty good

9:52

8:59

9:03

9:23 (tibble steep climb, crazy this is faster than first three miles!! wind no longer D:)

8:42 part up part flat part down, just going easy no pushing

8:26

8:28 (includes the 0.2 up right fork)

8:17

7:50

7:44

7:39

7:29   

absolutely just creeping the pace.  iced 11 min across the red bridge bottom of canyon. so nice and cold

4 mile warm up with Kim at 8:11 avg

pick ups 0.41 miles (x3 at 30 seconds at 6:27 pace)

6.13 miles of sw

2 min off, one min on

9.3 x 3

9.4 x 3

9.5 x 3

9.6 x 3

9.8 x 1

9.9 x 1

10.3 x 1 (10.1 x 20 secs, 10.2 x 20 secs, 10.3 last 20 secs)

SOOOOOO HOTTTTTT in GYM  

I didn't bring my normal ice water so brought in my water bottle filled with not so cold water at gym  bleck.  

Kyle and amber over for dinner last night.  Courtney made it.  Troy still in Saint George fixing up trailer.  

8 easy

4.2 easy day before race

2.1 with Raven 20 flat.  Brief poop stop 48 secs 

2.1 with Ranger 19:03.  Brief poop stop 43 secs.  Stopped watch for them. 

I've got a rumbly in my tumbly shirt Brooke.  Amber guessed it.  

1 mile warm up.

Freedom Run 10k

Too fast the first mile from two years ago and tanked the finish.  Seemed more humid and crowded then two years ago.  No aches or pains just out of breath whole time.  Stenchy air.  

7:10

6:56

7:11

7:27

7:33

7:44

and last 0.2 at 7:33

44:40.    First in age, third over 40.  HUMID  felt achy when I awoke like getting sick.  that passed but didn't fuel at all before.  oops.  just some sips of water with lime   no umph at all.  mostly felt my breathing was off.  avg pace 7:12 with course at 6.2 (but my coros likes to shorten things and got 6.09 so 7:20 avg).  HR avg 167.

13 easy with Jessica.  JRP   12.4 with jess.  got there early did 0.66 jog before. avg pace with jessica 8:42.  HOT! out and back to hot springs bathroom from thanksgiving parking lot bathroom.    avg hr 153

21 impromptu TM miles.  7:45 avg pace.    6 next to kim.  She had been there for 40 min when I got there and was starting a 3/2/1 sw.  Since I just did the 10k friday I wasn't up for sw so long run won out.

pacing des news marathon 3:30 so had thought before drifting off to sleep last night that  I needed to do a long run this week.  Troy and I are camping thursday through sunday at wasatch oak hollow site 14.  So today seemed the best plus I work next two days and 3-830 pm today (epic).  Des news is 2 weeks from thursday on pioneer day.   I ran it two years ago- my debut marathon after four years off (oct 2019 sg) of marathons.  Surgery in 2022 on pelvis.   so best to get long run more than 2 weeks away in.  not just two weeks.  Boston was 6 weeks and 5 days from utah valley marathon  I ran and ironically , utah valley is 6 weeks and 5 days from des news.  

first 10 K in 48:56 (7:53 avg) started at 8:34 pace and slowly moved up every half mile or so with last 0.15 miles at 6:27 pace.

then tried another tm but too stiff (0.8 miles) in about 6.4 min.  8 avg  being generous with how long it takes to get up to pace.   switched back tms, just too stiff! and now at 7 miles.

ran 10 k (6.2 miles) in 47:49.  Kept paces 7.7 mph to 8 pace and back to 7.7.  avg =7:42.  Last 0.15 miles 6:27 pace. 

ran a third 10 k in 47:52.  avg pace 7:43. Started at 7.5 mph (8:00 pace for a mile down 0.1 every mile to 7:30 but ended at the 6.2 miles. Last 0.15ish at 6:27 pace.  

so had 1.6 miles to go until 21 miles.  started at 7.7 mph and crept up in pace every 0.3-0.5 miles ending at 7:03 pace for a little then 6:27 for last 0.1 miles.  avg pace here 7:38  :D.   12:16 on the time.

took pics of all the 10 k times.  stops very brief.  stopped for potty at 6.2 about 3.5 min.  switched tms did 0.8 miles. switched back.  probs 2 min wondering :D if i could start again.  then after 6.2 miles  stopped for  2.5 min went to restroom to get water on my head, filled water bottle.  then stopped for one min before the last 1.6 miles.  Took two salt tabs before leaving house.  One gel -cinnamon apple  after first 10 kforget brand at moment and watermelon sweet and sour glucose and electrolyets half package at 11 miles and second half of package I took one every 0.3-0.7 miles starting just before miles 16.  

iced in af river at mouth of canyon while talking to coleen :D on cell

8 with kim timp caves

camping 8 miles at wasatch

8 camping at wasatch

Pacing 3:30 marathon.

Des News.  Goal 3:29:xx

hobble creek half

Goal 1:32 or under

East Canyon Half 1:40 pacer

Big Cottonwood Half

Goal 1:30 or faster

Saint George Marathon #17

Goal 3:20 or faster