Believe to Achieve

tm miles by kim 48 min  

9 miles easy with jessica, jodie holly and michael    bull river trail head   first longer run since sg marathon and faster avg than any

8:39 avg  headed east passing jane's house out and back, so twice passing

5 @ 9:47 avg

outside  rained a lot on especially last two miles

1.5 miles walk on tm then 4 miles jog   9:03 avg

6 easy tm started at 10 pace  avg 9:08

8 at 1020 am draper skate park with jessica.  loop.  cold.  ice patches.  20 min hot shower after  

Troy left for sg last night after work and i also was at work  

22 degrees 5 miles out, 5 miles back going up by mount timp temple and to the trail.

very chill pace

surprisingly warm, took off gloves at mile two

9:34 avg  hr avg 155 elev gain 305 feet

legs tired last two, knee just a little full feeling right knee medial, no pain

6  easy

work

6 easy

work until 1500

8 at gym

unplanned speed-ish work out

1/2 mile warm up

7.06 miles on/off

2 min off 9:31 1 min on 7:30 x 5 (15 min)

2 min off 9:22  1 min on 7:24 x 5 (15 min)

2 min off 9:13 1 min on 7:19 x 5 (15 min)

2 min off 9:05 1 min on 7:13 x 5 (15 min) slightly fast last minute

got a notion

PG rec after a decade or more

found a tm with video choices of runs

first 5k 3.13 (end of chicago marathon which had several inclines 3-5 percent) ugh

ran 950 avg there

second 3.98 in costa rica to a water fall on dirt trails avg 11:07 avg  legs heavy

pseudogout flare all joints achy

took a colchicine

slovenia recovery jog with 15 percent inclines that he walked so i did

avg pace 11:19

last 0.62 miles watching some fitness survivor challenge but it had 15 incline as well.  13:03 avg

worked

6.2 miles before work at 830 am (worked extra to help unit until 355 pm)

very cold

9:17 avg

1 mile warm up. impromptu sw again

2 min slow 1 min faster x 21

3 x each set below

6.3/6.4/6.5/6.6/6.7/6.8/6.9 for 2 mins on x 3 each alternated with

8/8.1/8.2/8.3/8.4/8.5/8.6 for 1 min x 3 at each pace

0.46 miles cool down to get to 9 miles

knee doesn't hurt but locks and tight inner medial 

avg 9:33  nice and easy in the frozen tundra all around outside 23 degrees

6.5 x 2 miles  one pick up for 90 seconds to 8:20 pace

6.6 mph x 2 miles   pick ups for 2 min every 5 minutes x 3 miles to 8:20 pace

6.7 mph x 2 miles

6.8 mph x 2 miles  pick ups for 2 min every 5 min x 4 miles to 8:13 pace

6.9 mph x 2 miles   

7.0 mph x 2 miles   pick ups for 2 min every 5 min to 8:06 pace

7.1 mph x 2 miles   pick up for 2 min to 8:00 pace x 2 and  7:53 pace x 2 every five min

7 miles in 62:21 (8:54 avg), less than a min stop

reset tm

7 miles second set in 59:05  (8:26 avg)

total avg for the 14 = 8:40

worked 6/7/4b

worked 17/18/22

tried out new saucony endorphin speed 4  seem good

8 miles on tm at vasa started at 6mph so 10 pace eased up over 3 miles.  stopped and stretched.  did those 3 in 9:33 avg

then next five started at 6.7 mph ended at 7.3 mph for last half mile increased before that every 0.75 miles with every 8-9 min a min pick up to 7.7 mph x 3 then 7.8 mph then 8 mph for last one (one each mile) . 8:30 avg for these five miles. 

8:54 avg for the 8 miles :D

9:04 avg (with a two min walk).  Jessica's avg with stopping watch for walking part was 8:56 avg.     The walking mile was 9:39.  Out and back from lehi murdock canal by the glass offices (Kathy's house)

8 easy with Amber (her first long run training day) from mouth of provo canyon (car at parking lot). Quite windy and cold at first.  Amber underdressed as usual.  Thank goodness she had her fuzzy gloves!!  We only stopped at turn around and me at icy spot under the bridge.  No risk taking.  And me once when I saw Julie e coming back up so had to "sprint" to catch back to amber.  two min total and a couple seconds.

9:39 avg

1 mile toward home and back (1/2 and 1/2) just passed soccer fields turn off.  

9:13 avg.

love my new running shoes- saucony endorphin speed 4s Sunny is the color. White with sunny yellow.  White helps me be glad there is not snow on the ground!  Thankful when the sun peaks at the end of a run.  

8:58 avg up and back 5 miles to trail by cedar hills walmart.  Just out of gas.  Dehydrated??  I did 1 min pick ups every 8min starting at 8:30 into run.  stopped at half way two min then past mile six then past mile 7 then for like 14 seconds at mile 9.2.   Saw Melissa Karren walking.  I dont why cardio wise felt winded.  Need to lose weight.  Wearing endorphin speed 4s my sunnies, they are new.

9:32 avg shorts and 25 degrees  not again  brrrr 

worked no workout

9:13 avg   loops passing my house times 3 then forth loop ended at my house with extending it passing discovery and heading north into that neighborhood.  first loop the smallest getting larger and larger.

8 at vasa

0.1 change tms

0.2 potty

3.6 warm up 8:44 avg

3.1 5k in 22:18 no stops and started at 7:13 pace last mile 6:58 as much as I wanted to turn back down to 7:13    last 0.1 6:30 pace

1 mile cooldown 9:6 avg

knee unstable but not terribly painful and oddly didn't freak out rest of day up at Brookes place in Logan

Amber and I drove up there and help her prepare for Baby Evangeline (due Feb 16).  Went to her appt, cleaned apartment (deep) and went to costco and walmart for items to make meals for postpartum.  I made protein balls for her and helped her make the egg/sausage red and yellow onion and cheese and tater tot burritos.  25 of them to freeze up.   David was at Uncle's funeral in Wendover.  Played one game on tv box then drove home VERY tired with Amber.

bday run   57 years young

10 miles easy with  Jodie 

bull river trail head out and back 10 miler

909/856/838/859(steep up)/839/826/831/848 (steep up)/835/821 = 842 avg

16 at bull river trail head.  first 2.5 by myself in the cold wind. Met up with Jessica and we ran 12 plus together then I finished up with 1.4 on my own.  WIND RAIN COLD and we both wore shorts lol..   9:13 avg

8 at gym with Angie and jenny impromptu THEIR sw.

3/2/1 x 6  on with  2/1/1 off x 6.    Ons at chill but faster pace= 741, 735 etc....can't remember bc a lot on my mind.  They did x3.  I m such an over achiever.  Really I was pressed for time my floors being redone.  They came Monday (we took wood floor furniture and moved it in to tv and dining room area.  lived there for a week).  Moved back over Saturday.  Floor is so nice to have refinished.   Provincial stain.  4960.  

worked

worked

10 with Jodie. Forgot to stop watch at bathroom.  out and back 5 from bull river trail head.

8:55 avg

brooke appt and right into labor.  

taco amigo last night and drove up to logan and got no sleep as we were up until 443  am waiting for our new and first grandbaby to be born.  Evangeline Dorothy :D  8 pounds 10 ounces of cuteness :D  Sweetest Valentines   we went back to hotel at 530 am and slept from 545 am to 930 am. Hotel breakfast then off to hospital to see Brooke who had not slept a wink.  Long wakeful 24 exciting hours.

12 around my neighborhood    pickups every mile mark x 1 min first one I did two min as I didn't start with a pickup.  12 min of pickups total.  rest of time chill pace.  8:48 avg

8 outside in cold wind and rain out and back 4 toward hyrum turned right about 2.8 miles south. Ran from la quinta in to carl's junior left turn then right toward hyrum and another right as above. Avg pace 8:47.

1 easy on very dysfunctional yet new TM at hotel in logan.  4 plus outside with shorts on and warm overhead no gloves or headband though needed.  avg pace 9:13

called in sick and was up all night in logan to help brooke.  some anxiety and tears from lack of sleep.  baby eating a lot,

back last night at 730 pm from logan

worked

tm at vasa

impromptu longish run with tempo

3.5 easy

2 at 7:30

1 at 8:49

2 at 7:24

1 at 8:41

2 at 7:19 (at end of each 2 mile tempo increase pace at 0.4 miles to go)

0.5 miles at 8:34.  

drove to logan to help brooke and david/support with Evangeline :D stayed the night at la quinta again

1100 north out and back 9 miles for 18.  8:40 avg.  surprised bc was just jogging feel.  Went north to nearly bull river trail head. One mile from it.  One gel before. U can plain. Needed another but my fault changed mind and did out and back full instead of broken up heading back to car and going other way. 

10 way easy bc soooooo fatigued.  Assume from last saturday 12 with 6 fast then up to logan for the night then 18 miles at 840 pace monday then work tues and wed, off thurs (this entry).  9:51 avg purposely painfully running slow but def feel very sleepy!!  so zero energy! 

worked, like tues and wed

soooooooo tired hard to get out of bed.  did it a giant donut at work and then a pineapple upside down bundt cake so sugar/carb overload intoxication.  Woke several times in a stupor of tired.  Got out at 7:58 into car to vasa. At 840 am got a reminder text about activity days at 10-1130 stake activity that I am needed at to supervise children.   That was after 3 mile warm up at 8:44 avg.   3 x 45 secs pick up 658/653/649  with 1 min back to pace I was on.

Then bc now pressed for time instead of thougth up work out of 3 wu, 3 x 2.5 miles with 1/2 mile in between jog and end with a 1/2 mile jog i ran=

4 miles at 7:30 to 7:19 pace = with tm slow to get to pace 7:28 avg (29:56)

2.5 min rest, refill water

4 miles at 7:24-7:19 pace last 0.2 faster = 29:30

0.6 miles at 8:38 avg

run out the door at 9:51 am.  

activity days until 12 noon including clean up

then vaccum main floor

the chill

Ran 3.5 before meeting up with jessica at bull river.  804 am start for me. 9:09 avg out and back at bull river.  839 am with jessica out and back on the canal down and up the lovely giant climb.  10.5 miles   9:12 avg.

8 at vasa  very very tired.   2 easy then bathroom  avg pace 9:53. so so fatigued.  then 6 miles 8:58 avg.   just so tired.  

went to see brooke and evie up in logan.  stayed from 1120 to 8 pm.  so relaxing :D

work

9 miles with MELANIE :D  8:50 avg hr 148.  started half mile from willow park at hope place went north and back.  surprisingly nice out and sun peaked out on way back but gone by last mile. 

3 warm up  923 avg

6  x 800  at 7:03 x 2, 6:58 x 2, 6:53 x 2 with 0.25 miles in between at 9:31 pace.

started with 1/4 mile then right in to all 6 with above in between ended with 1/4 mile jog then 0.13 miles at 6:18 PACE :D and 0.12 jog 

7:54 avg for the 5 miles

work

work

20 post daylight savings starting sat night in which i worked both days. so lost an hour of sleep

ran  5 out and then back 1100 north heading north almost to Art dye turn around.  Avg 8:43.  Chill pace.  Met Amber at 1100 n.  8:22 wait for her to use BR.   Brief stop on first 10.  

Second half about 9:20 avg.  Picked it up the last 0.25 miles to just under 8.  

Total avg 9:02. HR 150.  BEAUTIFUL WEATHER !!!

start was at 734 am which is 634 am two days ago. go me!!

8 with Melanie met 1/2 mile outside of willow park

ran 4 to the south then peleton sw on her phone

wu brief then 30 secs x 4 with 1 min jog then 1 min x 4 with 2 min jog and then 30 secs x 4 wtih 1 min jog.  finished with a half mile jog left.  went by fast.

avg 8:32 first mile 9:31 :D

avg hr 152, brief stop at BR  total stop 4 min

work

got work covered

2 warm up

5 x 1 mile = 

1- 7:13 for first 0.75, 7:08 last 0.25

2- 7:08 / 0.75, 7:03/0.25

3- 7:03/0.75, 6:58/0.25

4- 6:58/0.75, 6:53/0.25

5- 6:53/0.75, 6:49/0.15 miles and 6:22 for last 0.1 miles.

6 miles in 44:27

0.1 mile watch tm standing still then jog at 9:22 pace (both parts at that pace) so 0.4 miles standing still so cooldown to 8 miles as below.   0.6 miles total recovery jog

0.4 miles recovery

12 miles easy with Amber

start at Lindon View Murdock Canal trailhead

8:15 am ish.  

Ran toward and up provo canyon (about 2.25 miles up) then back.   Keeping Amber at a pace for burning fat for marathon.  9:56 avg. HR avg 134.  

6 easy 8:45 am after snuggling with Evie for nearly an hour.   9:23 avg.  avg hr 139.  :D

all around outside to Cooks park and around there and through downtown PG.

Brooke and David and Evangeline  here :D

Lindon Temple open house :D

Purple turtle

Sarah, Sydnie, frankie oakley ava and asher visit

slow 

Not into it. 9:02 avg HR 154. Stomach ache all night. Left late 915 am. 1100 north. Chilly air.  Just plugged along slow. First mile 9:47.  Then settled in to 9:00 avg  pace rest of time. 154 hr.  Two ucan gels one at 6 and second at 12.  Wheat thins before run with a swig of oj and 15 ounces of water.  

work

8 SW

2 wu  8:39 avg 

4 x 3/2/1. 6:53/6:44/6:31. with 2/1/1 jog in between at 9:13 pace  last one min 6:20 to 6 pace  

5.15 miles in 38:59     7:33 avg 

cd to 8  0.85 miles. 9:09 avg 

work

14 easy with Amber before heading to sg 

9:54 avg  HR 139.   Provo mouth of canyon on trail up 7 and back 7.  Windy!!

8 easy in SG  :D

4 to snow canyon (nearly -0.2 miles) and back.  8:38 avg  HR 147.  getting sick sore throat last two days mild so far

10:02/8:55/9:00/9:02/8:22/7:56/8:03/7:41.

16 in saint george.  803 am.  93 degrees every day here (95 on friday when arrived).  

58 when started, 75 at finish.  WICKED SORE THROAT WAS thinking I was not gonna make it.  I decided to barely swallow.  I found water where I could (four times), mile 1.2, 4.5, 10.5,11.5 (same as 10.5, coffee shop at round about in ivins close to opening of snow canyon).  Plus stopped to guard myself to swallow especially on the burning uphill miles drying my sore throat.  

VERY chill pace even on any down.  9:10 avg.  HR avg 151.  VERY hilly route.  682 elevation gain.  1019/919/903/931/904/925/935/907/917/904/914/842/840/853/846/846.

oh boy started with a wicked cough last night (also in church on sunday had an attack of a cough) and sore throat only when I run.  Should have turned around it was worse than day before.  stopped several times.  7.15 miles was enough!! 9:35 avg. HR 137 felt like 200

traded with vilate for friday so i could get better.  drive home tuesday was the pits.  coughing coughing very tired and head stuffy.  coughed up lots of yellow thick.  coughed entire drive home.  lots of used tissues!!  it was miserable. 

no run today.   cough too much! 

went to dr woodmansee.  he ordered me to take warm steamy showers and gave me a z pack if needed.  He said it would help the best to get out the stuff caught in my throat.  Take abx if doesn't get better that way.  Besides several cough attacks talking on the phone on way back from drs office (Coleen) I started to cough less and less and sounded less productive so I decided to sweat it out at the gym then take a steamy shower.  No planned speedwork maybe saturday.  I did go faster than easy.  

I ran 2 mile increments so rested two minutes after every two miles

2 miles started at 6.5/6.6/6.7/6.8/6.9 all for 0.4 miles each last 0.25 miles to the next two miles paces.

2 miles 7/7.1/7.2/7.3/7.4  all for 0.4 miles each and last 0.25 miles at next 2 mile paces incrementally. 

2 miles at 7.5/7.6/7.7/7.8/7.9  all for 0.4 miles each and last 0.25 miles at next 2 mile paces.

well I decided to 8-8.4 mph was too much for my recovering from this crud so I only did 8.0 x 0.4 and 8.1 mph for 0.1 miles.  stopped at 1/2 mile

then ran cool down at 8:27 pace for 0.75 miles and 8:20 pace for another quarter mile then 8:13 and ended at 7:41 for 0.1 miles. 

8 miles avg 8:24.8.

work (traded vilate for wednesday) skipped running wednesday to heal from bronchitis!

put on call

jogged 8  on trail parked up from silo on right. ran four miles south and back easy jog with my bronchitis, lots of snot, no cough running just before and after.  head feels full from coughing too much.

9:08 avg.  149 HR.  1:58 secs of stops, water at 1100 north twice and at turn around

12 easy on murdock with Amber starting at 1100 north and heading north, turning around at Art Dye baseball bathrooms.  10 min of stops.  I did 2 miles on my own first then we ran at 8:45 am.  It was warm.  Shorts and tank after wore light jacket for warmup that came off.  avg hr 144. Picked it up for last half mile to 8 pace.  Ambers legs bugging her.  She needs iron.  

last 2 miles under 8

6 easy. Out and back to Herms inn passing it on dirt trail for half mile then again on way back so mile in dirt.  9:35 avg. proud felt very snail like on very steep incline mile and ran a 10:16 !  Very steep. Let's not tired. Cough still annoying. Worse after running.    It during at all 

work

8 easy out and back on canal toward temple and back.  Amber sore throat.  went easy.  was only going to be 4 with amber then she suggested 6 turning at bathrooms and then i said how about to 4 out and back and she didn't have time so we only went out to 3.56 and back.  7.2 miles and the thunder was happening then large rain drops when we finished then for my last 0.8 miles I got walloped with a downpour and hale and high winds. avg pace 9:20. first mile 10:19. last mile 8:36.  hr=144.

12 miles with SW

2 WU

20 x 90 seconds fast  2 min chill 

6:30 pace for the 90 seconds,   (4.6 miles)

9:30 pace for the 2 min.  (4.2 miles)

CD to 12 miles (1.2 miles?)

work

work

last 2 under 8

taper easy

work

1 mile WU

2 mile tempo

0.5 jog

1 mile faster

0.25 jog

0.5 mile faster
 

cd to six 

work

10 easy

last 2 under 8 

work

work

6 easy

4 easy

1 min pick ups x 4/ 2 min jog in between

30 sec pick ups x 4/ 1 min jog 

work

work

work

work