Believe to Achieve

SW1= 2 x 15 min LT // 3 min rest  Goal pace = 6:34-7:10

5 mile warm up  41:10 

started at 9:05 pace increased after a half mile to 8:49 then sooner to 8:41 then 8:27 and 8:20 then last two miles 8 and under ended at 6:39 pace actually for last 0.1.  8:13 avg

one minute at 8:34 pace right into 15 min at LT =  6:44 for 10 min, 4.5 min for 6:39 pace, 30 seconds at 6:27.  2.32 miles for 16 min = 6:51 avg which includes the slow first min,

5 min standing rest.  

one min at 8:34 pace, right into second LT = 6:44 for 9 min, 6:39 for 5 minutes, last min at 6:35-27.   2.33 miles for 16 min = 6:50 avg.  (includes slow first min)

cool down 1.37 miles to get 11.02

light weights 10 pounds for upper and abs on lay down machine.  hungry now.

total avg with warm up and cool down = 7:41

on call.   play last night - cinderella.  first showing at small new Hale theater.  

bed 1030 am up to see on call at 5 am.  slept until 634.  decided to go on trail out and back

5 miles past lindon temple nice and easy no pushing

just under 4 min of stops-  3 min at potty mile 3.  

936/904/854/855/852/845/843/833/844/835 = 852 avg   hr avg 144.

canyon run.  very cold, windy.  first five miles. then magic wind stopped.

520 am met, 546 am start.  watch did not start.  restarted at one mile.  10 min 20 seconds of stops.  kim's jacket, mile, jane's jacket, fork, turnaround, fork, jane's jacket, kim's jacket, caves (only me for like 20 seconds they all left in jane's car).  

4 miles up,  6.5 down.

9:30?  8:15, 8:09, 8:07, 7:22, 7:16, 7:02, 6:51, 6:57, 6:59 and 6:58 for last half mile to my car at mouth.  avg 7:25. for the 9.5.  watch didn't have first very steep first mile!! 270 feet.  

felt better because I threw out the tight fitting bra. read articles that they decrease max vo2  and I could tell. i wore the tight fitting bra on my runs in canyon this year and last week on long run and i was struggling to take deep breaths. says tight fitting bras cause women to breath more shallow and rapid if running.  and it can be the difference of a 3 hour marthon and a 3:03!!!!  

SW2=   8 (not 5) x 800  w/ 3 min rest  Goal pace= 3:15 (6:30 pace for a 3:15 marathon)

4 warm up.   1 mile-  8:57,  1 percent incline at 1/2 mile,  changed to the better of my fav tms.  3 miles in 24:31. Started at 8:34/8:20/8:06/7:53  increments varied,  1 percent incline,  8:10 avg.  Faster last mile picking it up every 0.1 miles by 0.1mph.

Water and regroup.

3 min at 8:57 to start off.  Then, 

8 x 800 at 6:31pace. (4 miles,  26 min) with  3 min  (2.71 miles, 24:10 min, 8:55 avg) recovery jog at 8:57.  No stops. Last min of last repeat- 6:27 for 30 secs then 6:23.  I would increase pace to 9.2 at 2 min 52 seconds recovery to get tm to speed right at the right time for 3 min 15 seconds to start and be at pace, avg pace is a little faster for recovery.   50:10 for 6.71 miles total of pace work.  7:28.5 avg.  

0.29 miles at  8:41-8:57 , 1 percent incline.

met at mouth of canyon 550 am.

drove to pine hollow.  sat in  car until 621 am.  ran up 0.2 miles over a large snow embankment and on snow up and back.  nice slow first mile.  0.4 miles for the snow part.  

to the fork then up to tibble.  down to mouth and continued to macey's turn left down alpine highway until past cemetery and turned left down steep down hill.  didn't push any miles except the 2.5 up hill and a little push last mile to test legs (they felt strong!!).  Ran 200 north AF to PG (right turn just before Manila elementary) and back way to my house.  Ending was at church, last house on right.  Walked 0.1 miles home. :D

stops after warm up 0.4 (1.5 min), fork (4.5 min), top by  second potty (3.5 min), fork (4 min), caves, mouth (3 min), light , just passed church (2.5 min!!!), light for two seconds at new light on alpine highway, af hospital crossing/light (1 min) = 20 min on the dot!! of stops.   I left on my own at mile 10 on.  I was worried about my coworker being called in in my place. She was letting me be cut and her on call for the first four hours.  Now I  am on call.  She wasn't called in thankfully.

7:55 avg pace

9:48 (very steep/snow mound)/7:16/8:03/8:07/9:13 (big climb to tibble reservoir)slowed on purpose, i have 16 more miles)/7:34/7:15/7:51 (after fork, slick)/7:23/7:23/7:29/7:26 (mouth)/8:09/8:09/7:58/7:53/7:46/8:04/7:50/7:34.   Avg heart rate= 157

coros watch said performance is 110 percent EXCELLENT HA HA

6.3 miles to get the 69 miles    but GOT  6.5 with Brooke.   EASY very easy  9:01 avg.

avg hr 146.

did hill by kim's so hr went to 161 for seconds.

943/907/855/858/852/847/ and 825 for last 1/2 mile.   cold!!! 20 degrees, inversion,sun came  out at end to warm us.