Believe to Achieve

5 min zone 1,  2.5 miles zone 2.  4 x 11 min zone 3 but really a little fast for zone 3 so more like zone 4 but I am testing pace for me for saturday.  easy runs rest of week except thursday some short speed work.  First on 7:05 avg. for 1.55 miles.   2) 6:56 pace for 1.58 miles.  3) 6:52 pace for 1:60 miles  4) 6:56 pace for 1.58 miles.  first one at 8.5 mph last minute at 8.6.  second one at 8.6 mph last minute at 8.7.  Third one at 8.7 mph last minute at 8.8 mph.  Forth one at 8.5 x 4 min.  8.6 x 2min.  8.7 x 2 min.  8.8 x 2 min.9 pm x 1 min.   cooldown to 10 miles , 0.69 miles.  Standing rest in between sets 2-2.5 minutes.

zone 1 five minutes , slow end of zone 2 30 min.  5 min zone1.  8:59 avg.  just sluggish.  got tire flat repaired and didnt got run til 11 am.  overcast after first two miles felt winded the first part.  

10:02 min warmup 1.12 miles. Zone 1/2.  2 x 1 min at 9.9/10 mph. (6:03/6:00) 2 min jog 6.5 mph. 2 x 3 min at 9.2 mph.   (6:31). 2 min jog between sets and each sw. 6.5 mph.  (9:13)   1 x 7 min at 7:01 pace. (1 mile). 10 min cool down.  Starting at 7.5 mph x 2 min down 0.2 mph q 2 min to 10 min.  1.2 miles in 10:08.   Big cottonwood sat. So had to leave out last 3 min of the 10 min and the ladder back down (2x3 min 2x1 min) 

back hurting all week since weights   day off to try to heal more

bcc half.  not feeling it.  pushed to hard first few miles then fast middle miles then very high heart rate last three miles  headache and dizzy.  had to walk last three miles several times.  oddly i thought they were 10 min miles but I was still running fast apparently just my heart couldnt oxygenate my brain.  HR stayed up to 100 for an hour and a half post race.  being 50 and dehydrated probs cause.  didn't eat breakfast, forgot my head band that makes me feel official for running fast.  just chose to sleep til 420 am then hurry there for 520 am bus to start.  got there at 610.  ran 2.5 miles, 1.25 miles up then down.  head ache and back ache but tried to brush it off to nerves.  no time at start to chat.   race was on and I HAD NO IDEA they changed the start to go uphill first for 1/4 mile then down.  I was wondering why we didn't start at same place so it gave me a little anxiety.  paces:  7:06, 6:47, 7:04 (felt faster so I was worried!!)  6:44, 6:23, 6:30, 6:38, 6:44, 6:54, 7:16 then struggles with heart rate.  I can't take caffeine and felt like the gu I had taken had caffeine. It was chocolate smores gu and says caffeine free but their chocolate outrage has 20 mg.  this is second or third time I noticed a heart rate change with this gu....gonna stick with toasted marshmallow.  Had only two gus in race.  drank water most stations except two had powerade.  I really struggled with my heart rate from first mile just it caught up to me (pun intended) at mile 10 ish.  last three miles I wanted to stop running and not finish.  but forced myself to start again after walking.   7:58, 8:16, 8:26.   8:00 pace for last 0.12 miles.  avg at 10 miles 6:49..  Avg at end 7:09.  so sad!!  1:33:54.  But there was nothing I could do.   Been under a lot of stress lately.  Grandma dying.  Family disagreements on other side of family (troys).  back issues.   BUT hey my pelvis didn't hurt at all!!!!