Believe to Achieve

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

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

Worked last two days. Twin boys bed 9.  

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

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

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

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