Believe to Achieve

9 easy.   FEEL GREAT.  Just took today to run recovery.  *8:58 avg, 141 HR.  all around pleasant grove.  

11 SW1-

4 wu in 32:14. 1 incline. started at 8:49 increased every 1/3 mile by 0.1 mph until mile 3.1 increased by more and quicker.  Ended at 6:22 last little bit. 

3 min recovery first  then 4 x 10 min at 6:44 with  3  min recovery at 8:27-8:34  one percent incline.    Did LT 4 min at 0, 4 min at 0.5, 1 min at 1 percent, 1 min at 05 incline.  first and second and third one.   last one started at 6:49 ,  0 incline, 3 minutes, 6:44, 0 incline 2.5 min (knee gave out 5.5 min in to last one).  Stretched it for less than a minute then restarted TM and did 4:45 total more minutes, 1 min at 6:44, 2 min at 6:39, one min increasing to 6:31 for last 30 seconds.   I did more than 4.5 min bc when knee gave out I held on tm for a moment to see if I could ride out the give out/pain/locked knee but couldn't but was probs15- 20 seconds of this.  

total sw miles = 7.31 including recovery pace at 8:27-8:34 at 1 percent (9 min).  

first 6.64 miles in 47:29. 7:09 avg (includes 9 min of recovery pace)  tm stopped for knee, the next 0.67 miles in 4:45 (7:05 avg pace , tm takes 18-20 seconds to get to pace hence why not 6:44 though set there and why i do recovery pace first!! on this tm. 

upper body and abs.  today run felt hard mentally not in it therefore going up on incline sucked my life a little too much. should not try so hard.    i really think mental. and a little physical though none until last 4.5 min!  noted in my body. 

6.7 easy before work

SW2 =  

warm up 4 miles.  8:29 avg. started at 9:05 increased every 0.5 by 0.1 mph

two min 8:27 

sw = 4.92 miles (36 min/7:19 pace), had to go to 7:35 for a second when my right tibia attachment was hurting (to knee) and I was wondering if it was breaking (the bone?)  held on to the sides then it passed, back to 7:24 then 7:19 so roughly 10 min at 7:19 and the other paces for two min.  Second one no issues but still at min 6 took it down to 7:30 for 45 seconds and 7:24 for the same. Back to 7:19. Last one good entire time at 7:19 and went to 7:13 to 6:49 for the last three minutes.  The pace was definitely steady.  felt strong speeding up after slowing and speeding up at end.  

recovery miles=   6 min at 8:27

no incline    just tired as i walked into the gym at 915 am.  so needed a reward for good behavior (sticking with the plan to a T except adding an extra SS or repeat)  but generally being a good girl :D

45 min = 6 miles exactly =7:30 pace.    (36 min/7:19avg, 8 min 8:27 pace)

8 easy

15 w/10 at  MP

START at mouth of provo canyon. Run easy up five miles.  And down 10 miles at MP.

Met Julie e, kim and bekah (jane in hawaii nursing the hammy).  6:30.  Started about 640 am.  

Ran up 5 miles. stop eternal fountain and mile two to wait a min and at 3.41 snacks (only took some sugar free powerade and water and a bite of fruit leather and couple sucks of the mango puree.  Then at turn around.  Mp miles on way down.  Crazy head wind on way up!!  Bekah suggested out and back on provo trail toward provo, turn around was at Jamestown (half way of the buildings there).  Sun came out briefly on these miles.  29 degrees at start.    Ran into wind on way back intensely for last mile.  Been feeling under the weather the last 30 hours.  Took a zinc at 5 am.  Headache as I type this and a little achy/weak feeling.     Really was wanting easy pace up but stayed with kim and bekah in the head wind.  

*8:33/8:14/8:11/8:15/8:00/7:22/7:22/7:15/7:11/7:16/7:18/7:16/7:29 (half out half into wind), 7:43 lots of work here, 7:49 really crazy wind up and into parking lot.  Avg pace 7:41. Avg HR 158.    my watch paces are slower than actual doing a reset.  those by me got significant dif in times for splits.