Believe to Achieve

1 mile 9:21.  Easy warm up. Started at 6 mph. Increased pace every two minutes by 0.2 mph until a mile. Ended at 6.8 but went to 7.2.    Potty. Then 3 miles in 24:58.  8:19 avg. then Kim's speed work at my paces.  8.1/8.2/8.3/8.4/8.5/8.6/8.7/8.8-8.9 last one. X 3 min each with 6.5 mph 2 min  jog in between. No stops except before last one Bc tired of left slant of tm.   First tm for 4 warmup was right slant. Got on even tm for last one.  Busy when got there at 9:46 with Courtney.  Got back at midnight from Provo airport.   Phoenix was a needed get away.  Came back to snow storm next day.  Five inches back yard this am. 7:39  avg for 40 min work out.  Ran until 5 miles. A little over. 5.04. 

work twins, discharged one picked up two discharged another at end of shift. good day.  lots and lots of snow

work bed 7 and 9b.  discharged 9b at 5 pm.  nice shift.  love the babies

slept until 10 am after waking at 445 am for two hours,  did wordle and listened  to general conference fell back to sleep  gym with courtney and brooke.  i felt good and since not much time ran without a warm up to test my speed and endurance.  ran 1 mile 7.3 mph- ended up at 8:14.  stretched brief like a minute then ran 7 miles in 55:17 no stops.  7:53 avg.  felt great cardio.  still weird sciatica left and into butt but goes away a few miles in. 

7.4 x 2 miles with last 1/4 at 7.5 of each.  then 7.5 x 2 miles with last quarter of eachat 7.6 mph.  then 7.6 mph x 2 miles with last 1/4 miles at 7.7 mph then at mile 6 to 7 did 7.8 x .2 miles.  7.9 mph x 0.2 miles 8 mph for 0.2 miles then increased to 8.2 x 0.1.  8.4 x 0.1 then 8.5 x 0.05.  8.6 x 0.05 miles and 8.7-9.0 for last 0.1 miles.  just so fun to go fast again.  54 years young.  

13.47 miles.  ran to murdock via silo road up hill by wedding reception center.  headed south until marker 3.5 almost to lindon temple.  could see it being built a quarter mile away.  stretched at mile marker about two min or less than ran to 1100 north got some water.  no fuel on this run.  133 pounds down 10 :D .  feeling really good.  nice morning.  left at 823 am.  gloves used initially and light sweat shirt over armour wear.  took the sweat shirt off at half way.  gloves back on briefly.  9:26 avg to 2.62 miles (mile 9 marker)  Next five miles 9 avg right on nose.  Next 3.5 back to 1100 north 9 avg.  then 8:33 avg back to house down 1100 north.  1.85 miles.  2:01:36.  13.47 miles.  9:01.6 avg.