Believe to Achieve

runnng in a winter wonderland! Fun slushy slippery crunchy snow a falling run. Ap 8:26.surprised I didn't crash and burn. Seems I remember how to run in the snow.

winter wonderland again...only colder and more icy.  but I was bundled quite well so I felt good.  Left at 1130am.  still black ice and crazy drivers looking at me like i am crazy??  NOT.  AP 8:15.  out and back to top of tri city golf street (alpine highway).  

3 mile warmup starting at 8:41 and increasing to 7:30.  0 incline.  Then with Jane did 1 mile at 2 % incline at 6:58 pace (8.6mph).  One minute standing rest between all sets.  3% incline for 0.75 miles at 6:58 pace.  4% incline for 0.5 miles at 6:58 pace.  5% incline for 1/4 mile at 6:58 pace.  Then one mile 0 percent at 6:58 ap.  Then super incline work out which I couldn't complete accurately. I mean lets get real this is my forth speed work since St George marathon. One was impromptu down AF canyon four weeks ago.  The other was just last Thursday and was minute ons/offs progressive style and two weeks before that min on/offs.  Anyway the rest of the work out called "sweat for sweets" starts at 7% incline x 1 minute at easier pace than earlier. I followed Jane and did 7:30 (8mph).  We jump off after the minute for one minute standing rest then jump back on with treadmill still running after increasing incline another 1 percent. Doing this all the way to 15% incline.  I am not gonna lie first four I was fine.  Then holy holly!! no way.  I had no sugar left in me and my legs were mush. Not tight, just too light and weak. NO DRIVE LEFT.  So I did 30 seconds for the last ones from 11 percent to 15 percent bringing pace down to 8:00 (7.5mph) and down to 8:13 (7.3mph) for last one.  I nearly fainted.  I tried one swig of Kim's very watered down green tea at the start of these and honestly the after taste was nauseating not to mention I was working hard and I couldn't get rid of the taste mentally.  NEXT time I hope to have some of my own drink. A Gatorade to help me thru.  It was hard!!  I was soaked with sweat.  The idea for this workout.  Finished up with a fast mile at 6:45 pace (started at 6:58 and ended at 6:10 for last 30 seconds) and 0 percent and cooldown for 1/2 mile at 8:30 pace at 1 percent incline.   Went in the sauna for 10 minutes.  So cold outside (2 degrees when I was driving to gym)at 7:30am.

ran three miles in just under 8 pace.  then did some core. then ran another three miles (and 0.1) in 7:37 Ap.  feeling almost normal again after a whole year and a half of a major depression.  but i am not counting my eggs yet.  this is a battle to be won daily and cleverly.  did some upper body with mel, kim, jane, angie and jen. 

slept in til 9 and the day got away from me.  i wanted to go but amber had a game at 1040am (her against boys and a team of all boys and she scored the first goal and three more and three assists even though she sat out for half the game--five subs is too many).  Score 13-2.   Amber is a great soccer player!!  Then I took my girls ice skating at Peaks.  And since I could go now to work out I am calling it cause I am meeting Mel and Jane at 530am.  That is one workout I don't want to come burnt out to.  We are running outside and rarely does mel run slow.  So I GOT TO BE AWAKE.    Excuse me I am kind of grossed out here--I AM GOING TO BE 46 next MONTH.  46????????  30 years ago I was nearly dead.  Wow...

10.25 miles outside at 530 am with Mel and jane.  Well I was behind but would be by them when they would stop thankfully. Ap 7:48.  Then went inside gym and ran three more on tm after changing to shorts. Stomach and thighs bright red.  I never warmed up in lower body on this run outside.  Especially right foot.   But on tm after first 1/2 mile I felt energized. Started at 730 pace then 7:24 second mile then 7:10 last mile. Ap 7:20   Then did core and weights and some pump.  Pretty much a marathon exercise morning. Left gym at 0855.