Believe to Achieve

10  very very easy.  10:45 first mile trotting along trying to feel like running.  Very busy weekend at work.  Add in water heater breaking saturday afternoon (Troy did not tell me until 8 pm after work) and daylight savings clocks forward...and voila loss of sleep.  But I am not exhausted just brain thinking too much and body mostly knee slightly nagging.  Junk miles today.  1045/1024/958/944/938/915/931/917/927/907=943avg.     138 heart rate

SW1=

3 mile warm up.  1 % incline after 1 mile.  Started at 9:13 pace.   Avg 8:38.  

No incline. 6:49-6:53 pace miles = 42 min (6 x 7 min)  No stops.  Felt good except right knee keeps me focusing on good form.  Right at knee cap (arthritis??, 8 mm drop shoes?? endorphin speed 3? lots of canyon miles?)

3 min rests = 18 min (6 x 3)/8:41 pace mostly but started at 8:57 but that was too slow of a  pace

8.16 miles in 60 min = 7:20 avg.    0.9 mile cooldown.  

7.35 easy before work with Brooke.  8:58 avg.  HR 145 avg.  Lots of talking, twice around discovery.   dark until moon made it look like sun was rising.  first mile 9:45/910/846/849/839/840/859/...8:40 for 0.35

SW2 =   3 x 12 minutes at steady state (20 seconds slower than MP -7:36-7:46)// 3 min jog in between (8:27).   

warm up very (hard work out saturday) easy 4 miles.  1 percent incline and *8:32 avg.  started at 9:13 and increased every 1/3rd a mile by 0.1 mph. Last mile increased every 0.25 miles until 0.7 miles when I upped it every tenth a mile there and at 0.8 miles then at 0.85 increased every 0.0.5 miles by 0.1 mph.  8:33 avg.  

the workout

3 min at 8:27  1 pace percent incline

#1 =  7:35,  4 min 0, 4 min 0.5, 4 min 1 percent incline

3 min at 8:27 pace 1 percent incline

#2 = 7:30, 4 min 0, 4 min 0.5, 4 min 1 percent incline

3 min 8:27 pace 1 percent incline

#3 = 7:24, 5 min 0, 5 min 0.5 , 2 min 1 percent ( I was going to do 15 min LT so was doing 5 min at each then decided I needed to keep it as easy as it was and give the presents and receive them graciously. Cause I have a tendency to think more is better quite often.  

5.84 miles here at 45 min then jogged until 6 miles for 10 total miles = 46:18 

7:42 avg.  FELT VERY VERY EASY.    

1.25 mile cooldown.  

7.35 easy before work on TM.  63:59.   8:42 avg.   start 9:13/8:57/8:49/8:34/8:34/8:27/8:41/8:34 for 0.35 miles

16.09 miles

0.68 mile warm up like 9:07 pace.

Decided last minute at work yesterday to see if any pace spots open at Lucky 13 half at Gardner Village same course as Santa Run and Witches half (same director for all of them).  Walter let me pace 1:40 :D.  Then I was like what am I doing?  it is Daylight savings week I have done two speed works this week and woke twice before work at 6 am (so 425 am wake up) to run 7.35 miles.  But I just knew from the speed I could do it with a lot less effort than last December where I struggled to even talk!!   This was much easier. Talked often to Will my pace buddy. And more half marathoners to cheer so that helped.  We pretty much did even splits.  The start line was a little different (across the street to the south and down the hill) so it went longer out from Gardner Village start.   I got 12.94 miles but everyone with a garmin got exactly 13 some a little over.  My coros watch made sounds under any bridge so didn't pick up those moments.  Same mileage on way back (6.47 turn around and back).  avg pace 7:32.  HR avg 170  (last two times slower pace and avg 175/176.7

splits:

7:39 (some maneuvering) pace band says do even splits of 7:38 each for 1:40 exactly.

7:26

7:33

7:32

7:31

7:25

7:27

7:33

7:31   Will and i had decided to slow at mile 9  by 10 seconds per mile but then we decided only one guy right in front of us slowing so we decided to pace him in. We learn its his first half marathon and he is more of a middle distance runner.  He stayed with us and then dropped back only a few yards then He passed us with 1/2 mile to go and his guy friends were all cheering him on.  We couldn't speed up or we'd be more incriminated.  

7:32

7:32

7:34

7:38 purposefully running slower like slo mo running man motion for last 0.15 miles.  

1:37:27.   7:32  AVG.  Splits probs faster since really 13 miles.  

Felt strong entire time.  Never felt like I wanted to slow.   Could definitely do 5 more miles at that pace. 

DID NOT TAKE ANY FUEL only water and gatorade three times total one or the other.  purposefully slowed at aid stations.  Ate only my dried apples before race on car ride to race and 1/2 a glass of orange juice at home.  

NO gels or gu.  

Ran 2.41 mile cooldown 22 min after we finished. 8:45 avg.