Believe to Achieve

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.