Believe to Achieve

Two miles to Vasa gym. 8:21 avg.   Three miles outside gym (the loop) with Angie and Kim. 8:33 avg.   one mile warm up on tm. 8:18 avg.  started slow.  8 miles at lactate threshold. Stopped at 5.15 miles due to spasm in left quad. Last time I didn’t listen to spasms my hamstring snapped before Saint George.  So I stopped and got water and stretched.  Two guys were annoying me talking right by me from three miles on.  One was walking slow other standing in front of him.  So at mile six I got off.  I was next to Kim who was resting after six had started but stopped to text something on her calendar. I got more water then went to a different treadmill for last 1.9 of the 8.  Ran first two miles at 7:19, next four at 7:13, and last two 7:06 and 7:00.    Finished with 9 by 30 srcond hill “sprints”.  I forgot until Kim reminded me.   So I did 6 percent and 7.5 mph (8:00 pace)for 6. Then 7.6 for one. And 7.7 for one and 7.8 for last.  

738 am.  out the door for easy 10.  Ran 10.52.  Course tooled.  Stop watch.  Up to 1100 north via manila elementary.  Nearly 300 feet gain in 1.3 miles.  Ran on murdock to Art Dye and back on trail to Af 200 north and ran home.  8:35 avg pace.  

450 am with Brooke Christensen 5.32 miles 8:47 avg.  stop watch. course tool. work at 6am admit nursery with Beate.  

Warm up one mile starting at 7mph, to a half mile, then upped it 0.1 mph each 0.1 mile until 1 mile.   Went right into work out progression run.  Started at 7.7 mph and increased pace 0.1 mph every mile until 12.  Ran until 9 miles.  Had water bottle on mill.  Also gu at 6 miles.  Out of water at 9. Filled it and took a breather. It wasn't supposed to be hard but it would have been if I had kept going.  Ran last three in 20:54.  

8:34 (mill slow to get to pace), 7:47, 7:41, 7:35, 7:30, 7:24, 7:18, 7:13, 7:08, 7:03, 6:58, and  6:53. total time for first 9 with warm up 68:30.  Avg pace for 12 is  my goal marathon pace 7:27.  That was cool. (3:15 marathon at SG, cross fingers)

With Melanie and Jane from Janes house to past mountain ridge junior south to road af junior high is on then west to costco road and up (drink at equestrian park) and then left at Taunya's and over to that road and back towards freedom elementary turned at church and went through neighborhood to Summer's house by trail. Got on trail to Jane's back yard, passed it a little to be with Melanie's watch but Melanie had run culdesac for 0.1 ha ha so Jane and I ran only 7.9.  Very easy pace.  8:45 avg. 

Paced Big Cottonwood Canyon Marathon with Holly Garcia.  3:40.  We didn't hear that it started. so We were 90 seconds behind the clock well a little more.  Ran pretty conservative. Nothing too fast but had five minutes banked for last six miles.  So slowed it down.  Came in at 3:36:55 but clock 3:38:47 and we needed to come in at two minutes under or less for the cushion for Boston qualifiers.  Pelvis was only problem and a bit of fatigue in quads from holding back on down hill.  Took motrin a mile 16 (3) and that helped the quads but not my pelvis.  No heart rate issues at all.  I don't think my heart rate ever went over 140.  It sprinkled at mile 15. That was fun.  And then the clouds left us on the way back from out and back but I used the pace sign to block me from direct light in my face.  Lot of runners go out too fast in this race.  We passed a couple hundred in last six miles.