Believe to Achieve

12 

4.1 (0.1 on dif tm and changed to life fitness, not my fav but next to) mile warm up. 1 percent incline.  32.29.   *8:07 avg.  started at 6.7 mph increased every 0.3 miles by 0.1 mph until 3.2 miles then increased every 0.2 miles by 0.3 mph ended around 9.6 mph for last 0.1 miles.

 6 x 3 min on// 3 min offs-   fartlek (one less min recovery, one more min speed then last week) =   36 min =5.15 miles = 6:59 avg pace for the speedwork.

Started with 3 min at 7:35 (7.9 mph), ons at 6:31 (9.2 mph) x 6 no stops.

cooldown until 12 miles.   2.75 miles  in 22:53 = 8:19 avg.  1 percent incline.

12 miles = 7:36.7 avg total for all the running.  felt strong and not sore from saturday but didn't want to overdo it by doing 8 as I once thought to do.  

upper body and abs

41 degrees :D   8.3 miles easy before work outside with Brooke. first half mile alone at 4:25 am.  met up with brooke and we slowly jogged and ended up with 8.3 , HR 140.  Avg pace 8:57.  

9:15/8:56/9:01/9:18 (discovery dark footing)/8:46/8:55/8:45/8:42 and 8:59 last 0.3.

SW2=

5 mile warm up easy.  Started slow feeling down/sluggish. 1 incline.  9:13 for half mile then  9:05 , 8:57, 8:49, 8:41, 8:34.   Changed tms woman beside me speaking into her phone to someone.  OUT LOUD.  

2 miles in 8:11 avg.  started  8:27 x 1/2 mile, 8:20 half mile then upped it every tenth by 0.2-0.3 mph ended at 6:35 pace for last 0.1.   

started with 2 min at 8:27, 10 min SS (5min recovery pace)  8 (4)  6 (3)  4 (2)  2  steady state 7:24 at flat for first six min then 0.5 percent for two then 1 percent for  last two min.  felt very easy which is why i upped the incline. Then the   8 min one I kept it at 1 percent  for 4 min then to 0.5 percent for last four min (offs 1 percent  8:27).   six min one I did 1 percent for 3 min, 2 min 0.5 percent, 1 min back at 1 incline,  4 min one all at 1 percent,  last two min went flat :D and kept upping  pace to 6:53, felt easy so went to  last  30 seconds at 6:31.  30 min sw plus 16 recovery = 46:07 for 6 miles.  7:41 avg.  Definitely could have gone for more and faster at flat but supposed to be easy so i just finished with a fast finish just for a little push.

upper body and abs.  

5.5 miles total sw.

1.5 mile cooldown.

10 easy.  work second half (covered by Jamie first half)

NOT really easy but not hard either, except first mile up, head wind and steepest mile from caves up four miles and down to mouth for 10.5.  Jane, Bekah, and Kim.

9:58 (really just struggling, tired and well tired), 8:38 left them at their stop and made a point not to let them pass me :D, 8:39/8:20/8:07/turn 7:16/7:14/7:08- kim asked us to slow down, jane was pushing pace unknowingly at 6:44 for a little bit, thanks kim :D, 6:47 and we crept back up in pace felt very easy... maybe a tail wind?? idk could not feel it but it is steepest down (the first mile up), Jane left at caves I continued the last 2.5 to mouth with Kim and Bekay.   7:03 still actually felt nice and easy,  7:00 and still and last 0.5 6:56 pace.  17 total min of stops ...1 mile, fork, turn around, part way down before fork, fork again, and 1 mile up post (kim's shirt), caves and 1 mile left down for not sure why by some car that was on with no people in it...probs icing.   Kim has been quite sick.  I drove her today. I hope I dont get it. took a zinc when I got back but I do have a good headache...hoping just a headache not the beginnings of a cold.  

avg pace 7:43.  HR avg 154.  

6.2 easy pace before work.    8:49 avg  hr avg 144.  442 am on my own.  Saw a HORSE out of its pasture in someones front yard with one mile to go.  Freaked me  a little.  

22 marathon simulation #2=  Comfortable steady pace 7:36-7:46   

LAST FOUR AT MP = 7:26.

UP SOUTH FORK 2.1 miles and down to Provo Canyon trail to murdock canal to Silo Road and down past manila pond take left just past it and loop down to 2600 n take right then immediate left passing manila elementary turn back way into new development. End was just passing my culdesac to  past next one and turn around finished at one road west of my house.

Ran first 10.5 with Jane and Julie E.  Felt so good the first 10 miles then lead legs at mile 11-17.  Felt better after that. Think it was the change of being on the nice quiet canyon trail nearly by ourselves to the winding murdock canal. 

stops were at a mile, 2.1, 4.2 (julie's car,  had some applesauce, water), just past bridal veil at lower parking lot (two mini stroop waffles, water) before underpass, eternal fountain (water and bathroom me and jane), my car at mouth(water,applesauce, ucan,gatorade sips), potty jane just past mile 11, 1600 north cross over (gold fish, and lime gatorade-type drink),  bathroom for me past lindon temple, saw kerri stopped two minutes or more talking at 15 plus miles, 1100 north bathroom men's water worked not womens and PB honey natural gel 1/2 shared with Jane at mile 17, mile 19.55 water and 1/2 That's It fruit bar shared  with Jane, HOME.  

70 miles for the week!!

JANE's hamstring zapped her at mile 21.9!!!  UGGH so worried about her this is what happened to me a month before Boston last year.  And it didn't let up bc I tried to go through and I didn't have 20 miler done so did a painful one the next week stopping and walking every mile on murdock canal out and back. It was sooooo depressing!!  but that just made it more angry. So luckily Jane has a 22 done and can just chillax it.  I massaged it for her and we have a babying plan.

PACES:   7:40 avg.  158 avg HR.  Temp avg 40-45at 38 degrees.

9:32 nice and easy up south fork in the dark

8:28 looks like we picked it up going up

7:30 (turned around at 2.1)

7:01

7:30

7:42

7:23

7:25

7:26

7:22

7:49  (climb from mouth parking lot to trail)

7:38

7:36

7:37

7:38

7:38

7:40

7:44

7:46

7:19

7:11

7:23