Believe to Achieve

10 out and back from Wallsburg parking lot.   Very sore right quad but better than right after race.  Thankful for the masseuse Graham who knew what to do!  

36 degrees at start 42 at finish but only needed my headband, green army stretch pants and tan sg long sleeve, took off gloves and sweat shirt around my waist at 0.3 miles.  2 min 40 seconds of stops.  0.3 miles and halfway and to stretch hamstring and to pickup gloves and sweatshirt.  AVG HR 150.

8:38 avg pace. No wind on way out, good head wind on way back.  My coros said zero wind at start, I presume it doesn't know the weather an hour in to run??  because it was significant side wind and head.  From the north east.  

Felt quite tight first mile and every mile got easier except last mile of the five out my legs felt tired but turning around significantly changed that feeling for my legs however at mile 7.5 I felt a twinge in right hammy so stopped briefly to stretch it and assess and felt it was ok to try again and managed to keep it a bay by slowing, though the pace felt really good, effortless to keep 8:04 avg on way back to car.

9:50/9:31/8:48/8:55/9:03/8:05/8:08/8:13/8:01/7:55= 8:38 avg.   then 0.13 bc i went longer out than back. 

right hamstring painful from 7.5 mile mark yesterday due to tight right quad after pace gig saturday.   not running before work next two days.

babying hamstring and left flexor (taped flexor with ktape)

3.5 up into Wallsburg and 17 back on the the course to mouth of canyon for one and only 20 before UVM

8:18 avg.  Avg HR 162.  Babied hamstring.  Knee started acting up. Iced 7 min in provo river.  very very cold. 

9:31/9:04/8:41/8:34/8:21/8:18/8:14/8:48/8:27/7:56/8:09/8:20/8:01/8:08/8:04/8:03/7:53/8:01/7:52/7:50   and 7:43 avg for last half mile.  walked rest to car.

7 min 7 seconds stops only, turn around about 30 seconds, 7 miles (from where coleen dropped me off)  just past 11 miles where I threw out my water (a family was replacing a tire! )  The highway was very busy with semis and etc.  Then water at  vivian park, then the campground and eternal water fountain.  Not sore next day except hamstring and knee (right)

left flexor now good since 20.5 miles yesterday but right hamstring and right sharp pain in knee cap at certain times of bending or flexing it.  nail biter.  worked today.  hope it calms so i can run in am.  Troy drove to sg at 510 pm arrived 930 pm (lots of memorial day traffic). He is helping fix the trailer down there.  Grandpa is struggling mentally.  Unable to remember he told people stuff also unable to sleep.    Troy will be back next friday. 

10 very easy around home.  9:19 avg.  HR 143 avg.  Babied hamstring this am massage and foam rolled and k tape then slowly started my run.  Opening mile 9:49.  Knee also weird so just kept it easy.  ZERO stops went all over the place, dead ends too! on purpose.

9:49/9:23/9:25/9:24/9:20/9:17/9:11/9:14/9:10/8:56