Believe to Achieve

AT 5:46am-- 10.15 miles at about 8 pace.  Garmin died the first .3 miles.  I was able to know the time I left and time I got back and knew the loop mileage give or take some footage.  Felt like I ate CRAP all weekend which I did.  I was very stiff, nauseated and bloated.   Now to feed myself nutritious food.    2 hours LATER....at the gym....8 miles on the TM at  8:00 AP at 2 %.  Oh my starting this run was MISERABLE!!!  ACHY in the FEET in the legs and in the knees.  And major BLOATING.  Gads!!  DETOX soooo necessary.  Was only going to run 5 miles but after 4 miles it was tolerable EVEN WITHOUT MUSIC!!    I forgot my music and had to listen to the sounds of squeaky bikes and watch news shows about Romantic Getaways etc....  Luckily sports was on Troy's side of the gym.  I vow to eat better all week   : D.  Happy HEART day everyone.   Go HUG someone   :  D.    

Plank:  2 min    L  45 sec  R  45 sec.  10 baby pushups  : D.

Somedays WAKING is NOT THE ANSWER.  Seriously I awoke at 420am, got a drink and pondered the workout before me in an hour with Kim, Mel, and Jane.  Kim was picking me up at 5:15am.   MUCH to my SURPRISE I awoke suddenly at 5:46am and FREAKED out that my ALARM did not go off.  I noticed it was not even turned on but I had set the time.  I ran downstairs and found I had two messages from Kim.  LOSER.  Apparently my body so needed more sleep.  I was so ALIVE at 4:20am but NOW I was WASTED tired and couldn't fall back to sleep.  It was too late to run with the group.  They were running 10 at MP.  So perhaps, as Kim mentioned, I subconciously did not want to run with them.  Melanie had put out drinks and made up our nice flat course by her house.  And here I was lying in bed.  FOUR hours later I drove myself to the JRP (Jordan River Parkway) on 1500 north and began my own workout.  Thinking the weatherman was right I wore shorts.  NOT good.  My legs were quite red and numb the whole run.    I kept having to punch them to make the blood flow.  It was colder at 9:30am then I was thinking it would be.  The sun really didn't come out much behind the layer of clouds.  Brrr....and LONELY.  I decided to just run and see if I could do some speed.  After a 4 mile warmup I thought I would try the 5k, 10k, MP at 1 mi., 2mi, 3 mi, in that order.  I didn't think of that until I started my 4 mile tempo at MP and realized I was WAY FASTER than I needed to be so I just decided to do the first mile at 5K pace.   But after the first mile  I was needing a nap, even though the first half of it felt great.  So I just tried the best I could and ran these paces, not finishing the last MP mile until two miles in between at recovery pace:  8:41, 8:24, 7:53, 7:42 WU.  Then, 6:27, 6:48, 6:45, 6:46, rest PLEASE (no fuel or water the whole run) so then 7:21, 7:12, 6:53, 7:21.  AP for 12 miles = 7:21.  For the "fast" eight miles AP = 6:57.  I so need a HOT shower.   My left IT band is acting up QUITE tenderly.  I think my hip is out. Chiro closed today so Thursday adjustment necessary.  I work tomorrow.  I need a nap.

Easy sore muscle removal run at 5am before work in the Balmy BREEZE. 5 miles @ 8:36 pace.  Looped x 2.  No music. Wind was my music.

NRP Class today at 10am so went to rec center early without Troy because I was told that it was going to be WINDY and cold.  Much to my surprise as I drove there ABSOLUTELY no WIND and not even near as cold as I have been running in.  So wish I just had gone outside, but I was already in shorts so I hit the TM.  Kind of busy this hour so waited five minutes for a TM.  Got on and decided to run 9 miles and then that seemed too long without adding some excitement so I ran some hills but slower than usual to save up energy for Saturday with Kim and Jane.  First mile 8:57 (2 %)  then starting at 8:41 pace and ending at 8:27 pace increased the incline every  quarter mile  to 4 % ( 2 mile mark).  Potty break.  Then back on at 8:20 pace 3 %.  Increased incline to in this fashion every 1/4 mile:  3, 3.5, 4, 4.5, 5, 5.5, 6,  6, 5.5, 5, 4.5, 4, 3.5, 3, 3,  (8:13 pace here) 3, 3,  (8:06 pace now ), 2.5, 2.5, 2.0.   "Cooldown" at 8:00 x 1 mile, 7:53 x 1  (2%). 7 miles AP = 8:08 for hills.

Garmin dead, again.  I think I have been leaving it on.  So...left to run 5 with NO watch.  Liberating.  Had a plan but completely RAN off of the plan and ran where I felt like.  I ran up and above Cedar Hills and back in a LARGE figure eight.  Knew the time I left to the second (so much for liberation) and looked at the time coming back.  Course tooled my route just barely.....ooops 9.45 miles.  Pace averaged out 8:32.  I really think my first mile was close to 10 minutes.  I was so irritable starting.  My mood changed as I could take off layers and the weather was great.  Temp by elem. school read 35 degrees.  Left at 9:14 am.  So wonderful.  No sun however.  Just overcast.

Since this run was going to put me BEYOND 70 miles for the week I was a little worried about running with Kim and Jane in the possible snow/rain/wind storm but we were lucky enough to have gotten the "calm" before the storm, for the most part.  We did get some brief sprinkles and some good gusts of wind up in Alpine (15-20mph from the southeast).  But as we approached Pleasant Grove and American Fork the air turned warmer and subconsciously I took off my last long sleeve shirt with no gloves.  Then our last long uphill mile I realized my arms were numb from the elbows up.  Apparently I was having hot flashes while running.  I will have to say I didn't feel particularly good during any part of this run.  When I awoke this morning (4.5 hrs of sleep) I could barely get out of bed.  My lower back was painful and locked up.  I think muscular.  I was having very stressful dreams about not hearing my alarm and sleeping thru picking up Kim (I did that once already this week).  NONETHELESS I just pushed thru the pain in my lower half of my body, from my symphisis pubis to my lower back and upper hamstrings and some shin achiness.  I probably shouldn't have done the hillwork on Thursday on the TM so close to my long run with Speedstars.  I am glad I held in strong.  I went slower then Jane and Kim the first 3.3 miles then I stayed with them so my AP was 1.5 seconds per mile slower for the whole run.  I still ran a 7:39 AP for 21 miles !! : D.  For feeling so achy I feel that was a good effort on a VERY hilly route.  I have no idea why I ran over 74 miles this week.  That is not my plan for next week.  I am really hungry right now.  I ate two gus during the run. Nothing before the run.  We had three water stops (miles 3.3, 9.2, and 18.8) and three extra potty stops.  We were not in sync with one another.  We didn't stop from miles 9.2 to 18.8 so that's good.  Overall on a good feelin' day I think I could run this at at least a 7:30 AP.  When its warmer probably 7:20.  Splits for fun:  8:06 (this felt like a 7:30 effort, so NOT good), 7:51,  7:53, 7:31, 7:41, 7:28, 7:28, 7:43 (major climb), 7:31, 7:44 (major headwind), 7:59 (long uphill), 7:56 (still uphill, short down), 7:38 (steep downhill, taking it easy apparently), 7:30, 7:36, 7:33,  (last three miles from 4800 North light , so slight downhill grade : D) 7:36 (brief steep downhill),   8:02 (long uphill by AF golf course, feeling tired), 7:26 (gentle incline) , 7:26, 7:05.  Done : D.