Believe to Achieve

2 mile warm up 1 percent grade. 8:44 avg. 1 mile at 4% grade 7:30 pace. 5 miles down at -2 percent -6:48/6:44/6:41/6:35/6:22.   Cooldown 7:30 pace 1 percent to 4 percent half mile.   April years ago inspired me with this run.   I am so much more out of shape than 2011 but the down feels easy.  The up mike was hard. I was on a very new mill. It felt faster than a 7:30 pace.  Rec was closed and came back and my usual tm was taken so I tried this one out. For the downhill I switched over to the one I like since it was availble . Felt really good. A gentleman of 72 years came over and wanted to know my paces because he noticed I was running fast and with good form. Made my day.  He saw me from the track. His daughter and mostly son in law run a lot. Avg on the five miles --6:39. 

Same run as Saturday.  Two min faster.  8:25 avg pace.  Great overcast ! 

3.4 mile warm up to AF HS track (long way).  Felt good but thirsty. Doors locked on side and too "lazy" to run around front to try those that were probably open.   Also felt like I had to pee so I just shook it off to nerves and got on track and stretched a little but first went to ask cheerleading squad to move their big speaker off the first lane of the track.  I just didn't want to have to dodge that every lap.  Goal to be last weeks time of 21:19.    I DID!! but I totally flaked the last mile.  Mainly due to track anxiety-- SUN was rising fast and it got hot.  I started my time trial at 8:15am.  NOT a cloud in the sky.  I spend 40 minutes at home looking for my uncharged phone to no avail that made me more anxious for this run when at first when  I awoke I felt confident and ready.   Secondly, who the heck brings their dog to the track to walk?????  yup at lap 7-8 these girls came walking onto the track with their happy go lucky dog.  Not dangerous looking but energetic and distracting nonetheless mainly because twice they started walking in lane 1 when clearly I was running some fast laps.  I actually had to tell them I was coming.--two people wide and a dog running around them tied to the leash.  Basically I broke concentration and with the sun I just was becoming more of a performance failure due to anxiety.  My first mile was awesome but probably too quick at this stage of my 3 mile time trials (my second one in 8 days).  Here are my splits (used my 30 lap split watch instead of my 10 which let me see each lap as I pressed it  at each pass, slipped at one point so only have the 800.  I looked at a few but half  I did not.  I am wishing I could have overcome the dog challenge.  LOL.  1:41.18, 1:42.82, 1:44.04, 1:46.15 = 6:54.19 first mile YIKES!!  1:43.14, 1:46.15, 1:47.02, 1:49.29 = 7:05:60    3:37.88 (1:49.00, 148.88?? even split is a guess-- missed the button), 1:49.30,  1:44.79 = 7:11.97  TOTAL TIME 21:11.76!!  8 seconds faster than 8 days ago.  Kind of bummed because I was at  2 miles at 13:59.79.    7:07 for last mile was possible.  Hope I can overcome mental obstacles next time.   ALSO I was at 1.5 miles in 10:23.48.  Thats pretty good!! sub 7 pace!!  I think once this weight comes off it will get naturally easier to do with less effort. 

Met Merri at AF high school.  I drove us to the mouth of American Fork Canyon. We ran up easy easy peasy pace to Tibble Fork Reservoir.  9:25 avg.  We left at 513am.  It was dark and her phone was helpful for the first few miles while our eyes adjusted and the stars helped a bit.  Lots of cars driving up and a few down at this hour.  Wow.   Met up with oddly enough with a car full of some of our friends being dropped off at the top.  They ran with us back down to the mouth.  I put in a couple fast miles 6:45, 6:33, 6:40.  Then just jogged the last 5.5 miles nice and easy but still under 8s to the end of the AF hospital half at AF high school where Merri's car was and we drove back to my car at the canyon and iced in the river for 11 minutes. So rewarding to be done and icing!! Just overall a great run despite a sore throat and chills yesterday and body aches last night.  I just felt I couldn't let Merri down and that I have run in harder situations.  But I was certainly pleasantly surprised that ibuprofen gave me enough relief and I felt quite well the whole time.   Well just one time I was like huh??? when we turned to go down my legs were at the uphill pace still and somehow were not budging to go decently fast until I got in a few down.  Here are splits (for my future reference and comparison as I age, sadly) 9:55, 9:46, 9:45, 9:41, 8:43, 9:04, 9:15, 8:05, 7:51, 7;56, 7:31,6:45, 6:33, 6;41, 7:17, 7:50,7:53, 7:56, 7:22, 7:39 and 7:46 for last 0.4.