Believe to Achieve

Worked yesterday 12 hours. Today woke to a broken fridge our extra. So spent over an hour cleaning it out.  Moving stuff out.  Then met up with my friends at the gym.  Was gonna see how I felt with six miles.  Started at 8:57 pace -6.7 mph. Felt really good so increased pace every mile by 0.1 mph to 9 Miles (7.5 mph or 8:00 mile).  Got water.  Got on for last three but brought it back to 7 mph and increased every mile til 13.  The others wrrr doing speed but since I ran a Marathon Saturday o decided it be best to recover more .  Ran one more mile however cause Jane and summer were finishing up.  Total avg 8:27 for 13.  I had enough energy for four more miles. But figured it was best to stop.  Iced in af river. 12 min 

8:26 avg with Mel Jane and summer from summers house to eternal fountain the back way. Then out to alpine hwy  to canal back to summers 

5.25 miles to vasa in 44:17.  one mile warm up and right in to 6 x 1K repeats.  First 3 at half MP and last three at 10 MP.  1K= 0.625 miles.  200 m jog (0.125 miles) so a set is 0.75 miles.  Did first three at 7:03 pace (8.5mph).  Got off took a drink. Ran next two at 6:48, and 6:46.  Water break (feeling really hungry).  I started running to vasa at 8:30 am.   Ate half a cliff bar and some milk before leaving.  Ran last one at 6:42 pace.  Ran home easy pace. 8:45 avg for 2.    13 miles total. Just a slight issue with left shin and remaining soreness disappeared after this run.  Super tired however.  On our way to SG at 415 pm for less than 24 hour trip.  We are running the SG marathon course. I am running 22.  Three are running 24.  And one is doing 20 and two are running 13.  Last 10 at MP.

Last night we drove down to St. George in janes 12 passenger van Jane Kim Melanie Angie Jenny Chandi and summer.   Arrived at 930 pm. Stopped at n cedar for pizza  and salad dropped off some waters and Gatorade for fuel and at 4:50 we woke up and got to the marathon course and laid out some more waters and Gatorade‘s and started running at 6:03 AM and ran 22 miles Jane and Melanie ran 24 summer around 23 and Kim ran 22 and Anji and Jenny ran 15 The first 12 were easy and the last 10 were marathon pace.  Splits were 836 830 803 759 808 755 743 846 831  809 836 806 719 715 709 701 712 723 742 723. 708. 708   Left home right after.  Stayed at janes moms house stayed up in a loft by myself  I loved it.  Peach cobbler too.  Three Gus   Toasted marshmallow. And one stinger   7:48 avg   7:16 avg for Marathon pace miles 

Worked all day from 8 am to 711 pm. Came into work. They put me on call. Called in at 8 am.  I run. Too tired 

4 miles from Skyridge elementary with melanie, kim, jane, summer and melody up Suncrest. Turned around at four and back to Skyridge. So SMOKY and air quality high from fires up mount nebo area.   Started at 6:11 am.  9:20 (pelvis needed to warm up, 8:42, 8:50, 9:32,  7:04, 7:15, 7:31, and 7:40.   Warmed up a lap to clear the track and get some water. Then 10 x 300s with 100 walk (1 min rest, actual 1:11 to 1:31-water and wait for summer,   rest avg 1:17) in between.  Pace is supposed to be 10k but that didn't happen. Way under.  10 k pace for 3:15 marathon is 6:46.  1) 6:23  2) 6:29  3) 6:19 4) 6:15 5) 6:22   6) 6:14    7) 6:15    8 and 9) 6:11 average    10) 6:15  Avg 6:16.3  (30 seconds avg under per split).  2 mile cool down on track by myself.  8:18 avg.