Believe to Achieve

so tired so slept in.  rec center at 810am. easy day. sw tmr i suppose.  9 miles around track...after first half mile...no watch but digital clock at track....was feelling really good, except pf in right ankle for two miles.  every lap was consistently taking 1:09 to 1:10.  6.5 laps (a little less but tthis track has issues,lane 2 is also 6.5 laps. i ran in lane 3) equals a mile. so that with weaving to the forth lane numerous times is a 7:30 to 7:35 pace. last three picked it up cause i was feeling good. AP for 9 miles 7:26, probably faster. took 66:49 as far as time goes. ran 1 1/2 laps nice and slow...with some kick  backs. finished with planks and myrtle routine. :)     PM-- 430pm at the rec center with Courtney.  1 mile on track with Courtney-- 9:40.  2 miles soon after with an old guy I met on the track last time Courtney and I ran together.  AP for those two miles 8:15.  27:54 for 3.23 miles (8:44).  Foot was very angry just walking so doing more laps was at first not a happy thing but the rest of me quite enjoyed it.  I just envision chopping off my foot at the ankle and this seems to get me through a run.  Courtney and I then did weights (Courtney used aerobic machines for 20 min on her own) and abs.  : D. 

2 wu 8:27 1% incline. right into mile repeats in pace zone. 6:22, 6:22, 6:20(1\2 @6:22,1/2@6:18),6:18 ....last 1/8 mile at 6:11 to6:15.  800 recovery at 8:27 pace 1% incline.  sw done at 0.5 % incline.  800 recovery is perfect for me.  no struggling in this workout.  all controlled.  :)  feeling strong. wish my ankle would heal already. lots of tlc after workouts. 

550am at the rec.  9 miles easy...progressive miles on tm, 820, 8:13,806,800,753,747,741,735,730. each mile at 1% for half of the mile then 1/2 mile at 2%.  at end of each mile bumped it up to 3% for last .05 to .1.  this way when i  increased the speed by 0.1mph it would feel easier cause then i would decrease incline to 1% :).  for some reason i sweated a lot today.  pm--3.4 miles. 2 on track with courtney. 9:28, 9:05. 1.4 on tm, 813 ap. started at 9 pace. felt good for all tbis except plantar fascia of right heel. upper body wts, wall sits :),jumls, and abs with courtney. was super tired driving to rec but snapped out of it once i got started. courtney helps. :-)

440 am before work. was going to skip today but i was well rested and alert at 430am.  went out to dinner with courtney and troy last night. first time to texas roadhouse for all of us. yum.  sirloin steak with sweet potato. and the rolls with cinnamon butter double yum.  it was courtneys half birthday month. ot os our new tradition..celebrating by going out to dinner alone with each of our children. we deserved it too after our pm workout yesterday, courtney and i.  this am was a reecovery run...garmin in hide mode.  did not know pace but came out to what i felt. 8:38ap. first me 9:16.  all felt very easy. it was freezing. my jaw and thighs were numb.  came home and troy was up...hospital called and i was being pulled to orem...so had to be late. they were sorry. all part of being a float nurse. 

day off  :)  but working all day of course.

Met Josse at Riverwoods (Desi).  Ran up canyon to just before Bridal Veil five miles-- we ran on highway for about 0.5 mile steep uphill at the end.  Nice headwind on Highway, not felt near as bad on trail.  Josse was loving the uphill, desi and I not so much.  Turned around and the concrete was aggravating my heel pain.  I first thought I would have to stop and just cry in frustration but I waited to even ground and then just decided to get my tempo in starting at mile 6 which took us from just passed Nun's park (i think that is the name of it) to the Riverwoods, almost to the light there at the corner.  Felt good during those and honestly thought I was running slower so that was nice to see the improvement there-- 6:33, 6:29, 6:28, 6:31.  Hard part was wanting to  run four more miles.  My heel was mad after stopping briefly and then running back up to the others.  We then ran some other girls home, a nice uphill which only meant my heel would hurt more coming back.  OUCH.  I tried to run on my right toes.  Everything else felt great.  Really bummed about this pain.  Oh I was a little numb in my hands and lower arms.  My stomach was bright red when I got home.  AP 7:33 for 14 miles.