Believe to Achieve

dropped off courtney. worked tbree daus in a row after vacation. miss mountain air so drove to af cAnyon base and parked. ran up 5 miles at 8:52 ap amd then stretched at fork. very tbirsty,and hungry. hadnt eaten since 7pm last nkght and it was 715am.  only drank half a glass of water before taking courtney.  ran 5 miles down timidly with back/foot. it was warm. i m out of shape. ap 6:42. no stops. music died halfway through first mile downhill.    iced in af river x 10 minutes. ahhh. wortj the run just for that.  quads and hips tight probably from sw saturday. no fuel on run was a,problem for me but made it okay

stupidly met rachelle and her running group--josse, michelle l., melody, cam, and Kristen thorne at mouth of provo canyon.  rachelle's last text to me was she was running slow.  well she didn't plan on the elite showing up ready for sw.   yay.  just did my sw yesterday. and Saturday for that matter.  michelle drove us up south fork to the top and we ran down--easy.  luckily michelle claimed she was out of shape and was doing 14k easy with 4k at half marathon pace.  after first mile warm up the others were gone on various workouts except Kristen who was with them then stopped and eventually ran with us the rest of the way from mile 3 on.  ap 7:20.  pretty much even splits there.  lower back was very tight and front of thighs felt a lack of neural drive.  did not feel normal at all.  stopped at bottom of south fork while michelle used br and we drank.  we stopped briefly at campground for water and I did again with josse and cam at mile 9 for 15 secs each.  going real easy tomorrow. 

dropped off Courtney at soccer.  drove to new parking lot by canal trail on 1100 north pleasant grove. ran north 4 miles and ran back.  8:24 ap.  humid, hot.  sore starting out from like three workouts my body not used to-- sw Saturday on track, up/down af canyon mon and down sf provo canyon yesterday quicker than I have run in a while. 

met rachelle, josse, cam, lilly and rebecca for a nice trail run...first mile strenuous...wake u up mile....i was behind....hard for me to warmup straight uphill.  only stopped briefly twice oh  and to tie my shoe. scenery was awesome. we had some great headwind at times. kept it interesting. almost blew us,off the hillside,when we turned around. very brief winds,thougb as hills provided good cover. didnt have trail shoes so was challenging on my nike pegasus 29. i felt really good at mile 5 to finish.  easy recovery pace...8:36 ap.

day off of running. had to cancel injection. coworker refused to be pulled so she was called off as no show and i was pulled into work. had slumber party with amber and courtney. brooke slept on trampoline with brooke. 

up 7.5 down 7.5 starting at mouth of af canyon with mel and kim.  of course being out of shape only had me with them when they stopped to get water or pee  : D.  they rocked it.  AP up 8:12.   AP down 7:00   (about as my new garmin doesn't read splits after run is done.  it may once I put it on the computer.   total average 7:35.   some issues with garmin reading mileage/satellite.    injection yesterday at 230 appt.  they squeezed me in as I was able to be sent home early.  so nice.   helped back to foot tons when numb medication was working.  takes 3-5 days to take affect and 10 days to peak.  noticeable difference in hamstring back pain and plantar region.  however when I went to run downhill the pain was there forcing me to run differently.  : (((((  so not sure how I will fair over the next weeks of training when really I shouldn't be running at all.  iced in river 9 minutes then went to brooke's scrimmage (amber played in it as well).  won 3-0.  luckily we had shade to sit under.  I didn't shower yet so I was a little chilled from the icing.  as I write this I am super tired but we are going to the movies-- double header with the kids--crudes and epic.  Courtney is only going to one as she is going tonight to see Iron man 2 with her cousin.