Believe to Achieve

sw1

4 mile warm up started at 6.5 mph, increased by 0.1 mph every half a mile but at  last mile increased by 0.2 mph every tenth of mile.  Couple times by 0.3 mph. Ended last tenth at 8.7 mph.    34:51 for the 4 miles. 8:42 avg.  

10(5), 8 (4), 6 (3), 4 (2), 2     

10 min=  5 min at 6:53/5 min 6:49

8 min = 4 min 6:49/ 4 min 6:44

6 min = 3 min 6:44/3 min 6:39

4 min = 2 min 6:44/ 2 min 6:39

2 min =  20 seconds at 6:44/6:39/6:35/ and 6:27 for a minute

offs of 5/4/3/2 minutes at at 8:06.

44:19 for 6.2.    Went past 44 min to get the 10k :D.   7:08.8 avg

6:46.92 avg for 4.47 miles of speed work.    6:53 felt too easy.  6:44 adequate.  

7 easy before work.

430am yup.   *834 avg is 60 min

sw2 

12 miles

7 miles warm up at vasa.  started 913/905/857/849/841/834 first 1/4  mile then upped by 0.2 mph every 1/4 mile so 8:20/ 8:06/7:53/7:41  last mile started at 7:24/7:18/7:13/7:08/7:03/6:58/6:53/6:49 every 0.1 miles increase/6:44 for last 0.2

avg for the 7 = 8:33 ran this non stop. 59:54

Then  water and sink cold water to face, brief stretch.  But like 7 minutes here!!

10 x 400 s 

two minutes off 1.5 minutes on but I always started the speed at 8 seconds before the end of two min so I got exactly at least .25 miles of sw (400).

started 8:41 x 2 min/6:15 pace at the 1 min 52 second spot  until 1.5 min past the straight up or the straight down.  so ran until 3.5 minutes,  then 8:41 until 5.5 minutes minus 8 seconds so tm could get to pace by the straight down etc repeat x total of ten.  Did 7 straight through  3.5 miles in 26:07, then water, talk to jane, cold sink water to arms and face then back for the last three at same.  9:30 for 1.28 miles.     4.78 total here = 11.78 miles.  

0.5 miles cool down 8:41 to 8:34 pace.  avg 8:38. 

3 easy before work    bed at 830 pm woke at 11 pm up two hours so decided not running   woke at 5 am and decided at 510 am to just go get a couple in.  started on home tm 517 am.  3 miles easy 8:44 avg. 

easy 13.  yup added on 3 miles bc i missed yesterday and it felt so nice to be out in wintery wonderland slosh going nice and easy.  magically easy fun hearing birds chirp confused language.  

1034/946/949/933/910/900/858/857/903/903/847/849.   = 917 avg.  gingerly stepping through slosh and slip grounding.  areas of confidence but grateful for the weather to slow me down for a real easy run.   avg hr 144.  total 22 seconds of stops.  

18 miles with last five at MP which coros says is 7:26!! 

DID NOT FACTOR IN ANOTHER SNOWY SATURDAY

SO it was enough for us to meet up and stare into the blinding blizzard and question ourseves (Bekah, Jane and I, we met up with julie e at mile 5).  We finally saw a break in the blizzard, moved ourselves in to the bathroom at the 1100 north parking lot and got started at 657 am.   

careful footing and jane wanted easy but both her and bekah just were feeling chipper they sped up the more they talked.  I was 20 seconds behind before our first stop at 1.3 miles (i thought we were going easy??)  

after that stop i was able to stay with them and grateful to have julie e to run with when they started picking it up again.  We ran from 1100 north until 1.1 miles past the eternal fountain.  Crunchy snow on way through canyon miles and then the plow came and took most of that sure footing away.  He was going up as we were on our way back and he came by us again by fountain.   Long stops were potty at mile 3 and 15 on way back.  fountain x 2, jane bathroom at mile 13 (longest stop, lol waiting for privacy).   all the others were brief, maybe a minute or two (turn around 2.5 min).  It didn't help to have so many stops bc  my right knee is bugging me. It sore by knee cap inner area and keeps catching and popping at times.  During run if I stop it freezes up and so I have to run like a soldier and not lift that knee much.  Other than the weather and the knee i felt good.  took one UCan at mile 3 - gel pineapple and a second gu at mile 8 raspberry with caffeine 20 mg which was all I had at home and I picked it up at a race.  I m sure my heart rate didn't like that. )/ I rarely consume caffeine and def not in a race.  I still feel its effects- pounding heart.  I have no more with caffeine so back to my usual. 

here are my splits (jane and bekah took off from me the last mile, probs 15 seconds ahead).  /

TOTAL MILES = 18.  AVG pace 8:02.

9:15/8:23/7:57/8:16/7:51/7:54/8:15/8:25/8:24/(both uphill with crunchy footing )/8:15 (after plow took away our sure footing, had to slow coming back down)/8:04 last mile in canyon next comes the climb and bekah and jane are picking it up/8:03 for the uphill mile!!! with careful footing at times bc of ice/7:42/7:41/7:45/7:33/7:32/7:24.