Believe to Achieve

saucony fives.  2 miles wu 1% @ 8:00 pace.  Off tm to reset, water, stretch, less than two minutes.  THEN

1 min wu 8:00 pace

1 min @ 6:00 pace,  1 minute @ 8:00 pace (all 8:00 paces at 1%, SW at 0 %)

2 min  @ 6:15 pace, 2 min @ 8:00 pace

3:15  @ 6:31 pace, 2:45 @ 8:00 pace

4:30 @ 6:40 pace; 3:30 @ 8:00 pace

6 min @ 6:49 pace; 4:00 @ 8:00 pace

6 min @ 6:49 pace; 3:00 (not a typo, making up for wu minute as tm shuts off for cooldown at 60 min and this ladder is 60 minutes long starting with the speedwork).

4:30 min @ 6:40 pace; 3:30 @ 8:00 pace

3:15 min  @ 6:31 pace;  2:45 @ 8:00 pace

2 min @ 6:15 pace; 2 min @ 8:00 pace

1 min @ 6:00 pace; 1 min @ 8:00 pace

Then cooldown another virtual lap around the track (1/4 mile) at 8:00 pace and sometimes a little faster.  8.72 miles (not including 2 mile wu) in 62 minutes which = 7:06 AP.  Total 10.72 miles in 1:18:03.  Haven't figures that overall AP probably 7:12 (just did the math--7:16).  ALL of this felt like a doable workout.  Definitely have the paces accurate for the amount of minutes.  The easiest part was the 6 minutes at (fantasy marathon pace) 6:49 x 2 and the 6:40 for 4:30 x 2.  I made this workup out in my mind when I awoke this morning, or was it when I was drifting off to sleep??  If it weren't for my quite painful ankle/bone pain this would have been right up there with one of my funnest workouts.  Endorphins by halfway through helped me endure it all well.  DANG heel!!!  This is the injury I sustained while playing soccer with Amber--stopping her flying ball with my ankle.  Never again!!!  sorry wish I were wearing an ankle brace at the time.  Feel like I need one now.  

PM-- Family Home Evening Activity-- Rec Center.  20 minutes Cybex (elliptical) trainer varying degrees of height and resistance.  Good sweat.  One mile.  Makes me laugh.  Then 20 minutes upper body weights with some planks/squats.

zero miles and of course my ankle is KILLING me.  And I refuse to go to the Dr.  High deductible plan. So any witch craft I will try first which to me is MORE running. That will teach my injury a lesson!!! this is still the soccer injury lingering to the Nth degree.  I told Rachelle that 99.9 percent of regular people would NOT run if their ankle felt like mine did.  Probably about 70 percent of addicted runners like myself wouldn't run either.  I would like to throw in a few explatives with this pain.  It is mesmerizing.  One thing I really need to get back on since it has been three months.....is IRON.  Last time my joints hurt like this my level plummeted from 25 to 10.  The worse pains in my joints I ever had was 2010 and my level was 5!!!  My last level was taken just after I got iron transfusions x 2 in April-- it was 62.  Ahhhh....!!!!  Amazing.  Except I already injured myself with the plantar fascitis so it did nothing for me but let me bike for miles on my mountain bike without stopping.  Worked all day.  Painters painting away with remodeling.  VERY intense headache.  Withdrawals from second day without chocolate and the fumes. 

Wasn't going to run but I awoke suddenly just before 5am and thought....hmmmmm just maybe I could get in a few miles.  I tested out my ankle--- OUCH , so I stretched it for a few minutes and decided to give it a try.  I was pulled to Utah Valley Hospital and my shift starts at 6am.  I was back at 535am and got in 4.12 miles at 8:17 pace.  It was quite cold.  14 degrees but watch said it "felt like" 0.  Oh well...I hear a heat wave is on the way.  Massive fog on my drive to work.  10 foot visibility on the onramp in Pleasant Grove.  I clocked in at 6:02.  I changed at work.  No time to change at home.  Long day at work.  So very tired by the end of the day.  Troy took the kids to the rec center and I laid comatose in bed with a THROBBING ankle and very achy back.  OH YAH-- lots of stress-- after spending 1650 for our car to be fixed in late October and 600 dollars for our Ford to pass inspection (tires and exhaust) my Honda once again gave me trouble yesterday and we are without a second car.  The clutch was completely GONE.  I think the stress of all this pay out on top of OBAMA-SCARE (care) taking 100 dollars more out of each of my paychecks is really wearing on me.  Sure Bush spent 3 trillion dollars and got us into debt but OBAMA got us 13 trillion dollars into debt.  All for his idea of free medical care.  I am tired of working for those who don't even try to work.   I understand some people have issues but the majority of people---LAZY and want something for nothing.    I took a patient out who said they were on medicaid and couldn't afford a procedure on their baby boy (circ) and her mother offered to pay it.  I told my patient "that is nice your mom will pay for the circumcision (elective procedure btw)".  She said "my mom can't afford it either, she is on medicaid".  I proceeded to discharge my patient and walk her out to her car--- UMMMMMMM  a HUMMER??????? are you for reals???  a NICE HUMMER--- LIKE BRAND NEW!!!!!!!!!  a car I will NEVER ever get for myself.  Not to mention the nice clothes they were wearing.  It is hard NOT to judge. 

The pain in my back and foot were really wearing on me.  Ibuprofen doesn't even touch it.  So I took 1/2 muscle relaxant and it knocked me out for 7 hours straight when my alarm went off.  I could have slept three more hours the way I felt.  I was meeting Kim and Jane so I had to budge.  Oh my heck I was sooooo tired.  I ran the first mile in over 9 minutes.  I still had my garmin in hide mode but I know where the 1/2 mile mark is.  It read 4:42!!!!  That is 9:24 pace!!!!!!  I met up with Kim and Jane at about one mile.  We ran a HILLY route of course as usual. Lucky for me Jane (15 weeks pregnant) had to stop three times to pee.  Kim had to stop two times for other reasons-- not in sync with each other.  Kind of funny.  I had no such issues EXCEPT a very PAINFUL ankle and then ALL MY joints were hurting.  Must be all the detoxing from paint fumes and a low iron.  Off to good earth today.  So without my slow first mile, my average would have been 7:35  (Kim's garmin) but instead it was 7:42 for 10.87 miles.  I honestly don't know how it was even that quick with the way I felt.  We talked a lot.  I did a lot of the talking.  I hadn't run with Kim and Jane since mid December.  Just went to the Health Fair-- BP 117/75 (excellent), Blood sugar 75 (way good!!), cholesterol 174 (wish they had the HDL and LDL totals for a more realistic viewing, under 200 is where you want to be but the HDL/LDL ratio is very important, you want more HDL).  LASTLY my body fat was 28.2% with the hand held gripper you hold out in front of you.  I have never been lower as I recall.  The lady told me it is not as accurate as it could be as it measures from the chest up where I have a good sized bust and I am broad shouldered and carry a lot of fat just above my waist.  No fat in my butt or legs.  Geez!!!  At least the reading is normal--- 18 to 30 percent-- but the high end is not a happy state for me.  I just started weight training last week and stopped eating chocolate three days ago.....maybe that will help.  Running doesn't help cause it makes me hungry for more carbs.

Time to get fat and out of shape.....time off from running....four weeks.  Ankle and lower right back asking for trouble.   the pain was just too intense but fought off tje urge to take a presribed pain killer.  tendinitis, disc, or stress fracture...hmmm or all three. 

worked all day in NICU at Utah Valley.  Foot and back very painful.  Really bummed.