Believe to Achieve

saucony fives.  We surpassed on the speedwork in the rain around Manila Pond and met at Gold's.  I was late because I didn't look at my phone to see the change and I even didn't notice the rain until I was pulling out of my driveway.  Ha ha.  So I got to Kim's and no Kim, no Jane.  So intuitions I went to Gold's gym and there they were...already at a mile.  And at 8mph.  I was tired and needed a jump start so I just upped the TM right to 7.8 mph (7:41 pace)  for a mile and 7:30 for second mile.  Got off for two minutes to potty and by golly my friends started the SW without me.  They ran 3 mile warmup but apparently I was too slow getting back from bathroom.  Oh well...so I ran all my sw just one part behind...they would be racing while I would be rest running and vice versa.  Jane had decided we would run 1200 x 2, 800x 2, 600 x 2 and 400 x 2 with ascending speed.  I had no idea where to start so I just did 6:00 pace for the 1200s.  5:56 for the 800s.  5:49 (10.3) for the 600s.  And 5:41-5:39 for one 400 and 5:39-5:33 for the last one.  Felt great and very strong.  In between I ran 400s at 8:00 pace.  A couple of times I just paused the TM for 30seconds and ran less of an interval..so standing rest.  I remembered all my times for each section: 15:16 for two mile warm up.  33:28 for 5.16 miles (all the repeats and any in betweens).  And 2.84 mile cool down which included one mile at 6:48 in 20:32.   Avg pace for 10 miles = 6:56.  Sweat fest in the humid airy gym.  I always feel strong next to Jane.  Today Courtney goes out with her friends to Man of la Mancha.  Oh and she got her license today!!! :D  I am also taking her friends out to Kneaders.  Fun day!!  

3 easy with amber in 26:48. 8:55 ap. so fun with amber!!! Then five solo miles nice and easy my five mile loop. Avg pace 8:40. Butt a lttle worse today.

Suncrest!! i looked back..it has been nearly four years since i ran it. Where has time gone??? lost to injury and some rough times. Suncrest was like and old friend revisited. Met at Jane's and went out her backyard onto the JRP one mile to the smiths marketplace in Lehi. Plan was to run an additional 5 miles up (first mile had that lovely steep dip down then up on jrp). We stopped at 2.3 miles when we ran into mel and julieE coming down. After over five minutes of chatting i had to tale off before my old lady bones seized. Kim and Jane were finisbi g up conversation. I didnt stop again til 6.35 miles up. Turned arpund and met the. at their six up. Feeling so gold that i ran two miles at 6:10. At two miles from finosh i stopped at the water bottle i dropped and waited over five minutes for jane and kim..they stopped to take zip fizz. So when they stopped where i was and we started running again i got the wprst pain in my right knee that was enough tp male me swear out in pain. They rubbed my leg muscles as i am sure it was various miscle contractions and some it band ( opposite the my proble side, so some favpring to the right). Tried two more times and it was a no go. Walked to smiths and kim drove back to get me. We iced in af river. Ap 7:41 for 10.76 miles. Took 50:48 to mile five. Under 8:30 avg. That is so mich faster than my old self four years ago. My overall avg then was 8:15!!

6.5 at 8:18 ap then 2 miles with amber in 16:34 .. Amber ran one easy in 9:06 then one in 7:28. :-)

2 with Fiona and Amber from Manila Pond to canal to west past deerfield elem and back to pond going thru neighborhoods. ap 9:20 with two stops for about 30-40 seconds total. Fiona had a cramp in stomach...ate too many pancakes before running. We ran after i got off work. started about 715 pm. Then while swam in pond i ran six more miles...around pon so 12 laps sp i coupd keep mmy eye the two girls. Ap 7:56