Believe to Achieve

SW1=

4 miles warm up.  1 percent incline after half mile (almost forgot). 8:12.75 avg. started at 8:57  increased every 1/3 rd a mile by 0.1 mph until last mile increased every 0.2 miles by 0.1 mph then every 0.1 miles by 0.3 mph when got to 3.6 miles.

 8 x 2 min on/ 4 min off=  48 min total  

Ons 6:31 offs 7:41. Started with 4 min off at 7:30 pace to help offset the 20 secs to get to pace.  Ended with the 2 mins on.   6.64 miles = 48 min=7:13.73 avg pace.  

0.36 miles cooldown to 11 miles.  9:13 to 8:34 pace. chillaxin. 1 incline.

total 11

7.75 miles easy before work with Brooke C.  431 am left.  Back 540 am back (35 second potty stop)  Calm-ish before the storm.  35 degrees, 8 mph winds then flurries by mile two the rest of time and stronger wind.  Ground wet from flakes melting.  Good easy run.  All over the town.   8:49 avg pace.   HR avg 144.

6 mile warm up.  avg probs 8:34.  started easy easy 9:13 upped pace every 0.75 miles then last mile upped often.  on not my fav tm behind my fav tm.  angie and jenny showed up :D

SW2=

0.64 miles easy 8:34 pace. then right into first hill  6.5 incline, 8 mph x 90 seconds.  ouch.  just tired. Made it 1:20.  Made up for in on the forth one by doing 1:40.

two min rest then the last four 5 incline and 8 mph with 90 seconds standing rest.

3 mile cooldown.   8:40 avg.  just tired today.   

basically 5 x 90 seconds.  

7 miles easy before work.  on my own.  8:54 avg pace.  hr 139 avg.

9.1 from pine hollow to tibble fork to reservoir to caves.  burping and nausea after falling asleep on couch at 930 ish.  headache and pain down right side hard to fall back to sleep.  woke at 510 so decided to join them - jane, kim, chandi, bekah, melody and julie.

i ran on my own entire time.  needed to go easy bc of riverton half tmr.  

8:17 per mile pace avg.  hr avg 146.  

never pushed.  slowed on purpose.  7:57/8:01/9:09/9:20/8:46/8:09/7:57/7:49/7:45/7:27 and 7:31 for last 0.1

but really cold even after showered right after run as I type this at 10 am.  home at 7:33 am.

Run started at 6:15 am.   NO STOPS FOR ME. 

15 miles with 8 miles at MP  (7:26???) w 1  x 30 seconds surge each mile to HMP (6:58). Forgot to do the surges on the first two miles so did them on 8 other miles.  I believe 3-11, but not 10, and did on 13.  

two mile warm up before Riverton half.  9:21 avg.  First 9:48 ( lol i thought i was a lot faster bc it felt so easy yet my legs were moving well), second 8:54.    

been having gi issues, not the flu, gassy, bloating, nausea...ate something not good for me. Think the stir fry at work had soy sauce in it.  This feeling lasted 36 hours.  Took a tums before running and two ibuprofen.  Apple chips (my dried).  Oh and granola bar passed out when picking up my packet this am.  Arrived at 8 am sharp got my number.  It was chilly.  Had rained pretty much all night.  Woke thinking great it will be so fun to run in  boston 2018  weather again.  BUT even though weather on ksl saind 60 percent chance at 9 am and 40 percent at 10 am NO RAIN :D   The sun even came out after I finished from behind the clouds for a few minutes.   42 degrees.  Wind 3 mph.  South.  Meaning head wind anytime heading south. Which was accurate. Felt stronger than 3 mph.   Goal today was 8 at MP (utah valley marathons goal of 3:15 pace then bc 7:23 avg is definitely not my goal for Boston)  My confindence is low bc of tanking second half at boston has been proven often.  

I took zero fuel during run.  I felt great entire run except last hill climb at mile 12 I felt dehydrated, heart rate up a bit, but as soon as I got chocolate milk and freshly squeezed orange juice at finish line I felt great!  So I maybe need to figure out what I will take in the future for 22 next saturday and Boston and Utah Valley.  I did take three dixie cups full of water taking only a sip to wet my tongue and one time pouring on my head to wake up the last 1.75 miles.  

After the marathon pace miles I was going to do steady state but bc of the hills  x 3 that will be evident (there were more hills than three but the others were complimented with some down to make  mile pace good) with the paces shown soon.  Steady state is 10-20 seconds slower than MP.  Mainly just slower.  

Here we go on splits= 1:36:36 =7:23 avg pace

again my coros watch measured short (two under passes??)  Others had 13.1.  

first part of first mile and last part of last mile on grass.   I did not push pace here.  Do not want a twisted ankle.  Old people take longer to heal! 

7:21/7:18/7:25 (hill, but then some down)/7:40 GIGANTOR HILL/7:18 (down and up)/7:09/7:16/7:25/7:31/7:55 (purposefully slowing this hill is steep at end gradual to the steep, kind of daunting to look at :D) but surprised with some down after alleluyah and a bridge crossing/7:33/ 7:52 Lovers lane all up hill gradual and steep at end just so much fun/ 7:18 (6:51) pace for last 0.94 miles??  whatever. 

I passed a couple young bucks at mile 10.5 but the boy caught me on last hill  right before mile 12)and the girl right before the last turn for finish (right at marker 13) and I really didn't want to sprint  on the grass. Also a gentleman I passed at mile 5 caught me.  He  finished 1:36:05.  In his early 40s per results.  chatted with him after.  briefly.  

Best part was Courtney actually made it to the finish line to see me. She moved to Taylorsville from our house in PG last Saturday.  Been missing seeing her daily so that was perfect!!   I had stopped right after the line and she cheered me right there! she said she had just gotten there a minute before.  LUCKY ME :D.  

 I won 10 dollars for finishing first in my age group and a gift basket wtih epsom salts, beef jerky and coupons and a few miscellaneous things. 

I got a massage by a 35 week pregnant gal, first baby!  GREAT massage on my quads and calfs felt light as a feather after.  She gave me great advice to strengthen my calves, thighs and hips!!  And I would be a faster runner!!  HA HA.  Gonna definitely put her advice to use.