Believe to Achieve

Slow with /behind Amber ! 

Trails three falls from upper lot up 2.5 miles. Back.  Then to lower lot.  Kim Jane Carlee summer Jenny Angie and tammy. 

4 mile warmup starting at 6 mph.  Bumping up 0.2 mph every 1/4 mile to 8 mph then down by 0.1 mph til four miles.  33:31 for the 4.   Then 3/2.5/2 min x 4 at 8.3/8.8/9.3 mph.  30 seconds in between on first two sets.  Longer on last two bc I wanted to not deplete myself too bad after a hard week of trails and speed last week.   10 miles in 77:40.  7:43 avg which includes the warmup.    Felt good afyer so did some are weights. Four types. Three sets of 10 non stop.  Then sit ups 20 x2.  And pushups 20x2.  Knees. Good form.    Otherwise real ones hurt my back.   

Trail run from tibble reservoir.  Mill canyon 041 trail.  Up 3.3 and back. Afyer dam out and back ..4.  Then first road 1 mile.  

worked as it Witt Krista.  8 babies today.  

 This was a good run.  Felt good despite only 5.75 hours of sleep. 12-542 am.   Got ready. Had told Kim I was not coming but awoke in time so went.   Started before them as the other two running late -Julie e and melody   Ran all the way last second potty on on the dirt  (7.5 miles) and back to first potty at Tibbble Fork with only one brief stop at Timp caves searching for melanies water   Probably about 80 seconds.  Also stopped less than a minute at fork looking for their water  I wasn't really that thirsty just knew they stash there   Hadn't eaten since night before about 8 Pm    Thought I wouod see them (Julie e melody and Julie  Kim turned at 5  she did AF  half course yesterday  (Jane and summer away for weekend) by now but nope    Got to in view of Timp cave monument info center and there they were almost ready to leave again after a water break   They waited as they heard me call out to them   I was a few seconds away.  First water all trip   12.5 miles  2.5 to go   Ran last three quicker    7:04,7:01,7:03.  Felt smooth cardio wise just some fatigue in legs.  First time in a while barely any stopping   And no pelvis pain   Total stops equaled 5 min.  Avg up 9:40 (back to first potty 7.86 miles)  last 7 miles 7:55,7:53,7:52, 7:26,7:04,7:01,7:03.   Up I think was 9:52,10:01,10:00,9:52,9:40,9:18,9:42,8:50.