Believe to Achieve

Two mile warmup.   Four mile tempo slight uphill it called for  so found miles similar to sg miles 8-11   Started at road out by Angie’s after our and back mile for warm up  and went to just past pay station of af canyon 0.1 Miles  it was a little more up the third and forth miles than sg marathon  and a very little less up the first two (almost right on)     7:47, 7:30, 7:41, and 7:54.  7:43 avg  then LT Miles Back  6:37, 7:02,7:11 and 6:58. Avg 6:57.   Two cool down miles with Melanie 8:49 avg    

1:49.41.  My 12.7 mile route up 1100 water fountain via Manila elementary. Then to slime Highway heritage park to golf course to art dye to af hs to home.  Easy pace.  Avg 8:38. 

5.21 miles to vasa loop.  avg 8:32.  1 mile warmup progressively faster starting at 7.1 mph (8:16). Work out 10 x 400 meters.  first three at marathon pace. 30 second rest in between.  second three at half mp.  45 seconds in between rest.  Third set of three at 10 k pace with one minute rest in between.  Last one all out!!    I was supposed to run with jane, mel, kim and summer at 6 (meet at skyridge but I awoke at 558 am.  So slept until 8 am and got out for my run at 9 am.  And decided better for my body to do these on treadmill so I don't make too many turns on track.  Ran first three at 7:08 pace (8.4 mph), this was easy, second three 6:48, 6:46 (half 8.8 mph and half 8.9 mph) this was not bad and last one at 6:39 pace (9mph).  Then third set I ran 6:27, 6:22, 6:22.  Still not too bad but defintely a good pace. Then water break before all out.  Ran this at 10.2 mph first putting treadmill at that pace then hopping on which wasn't good.  My legs needed to adjust. struggled at first but ended at 1:28 for 0.25 miles which is 5:52 pace.  But to be sure I did two more wtih upping mill from not moving to moving at 10.2 mpm (takes until 0.07 miles so I just ran 5:52 pace from there utnil 0.17 miles x 2.  Felt better this way.  Helped me get used to that sprint.  Ran home 8:23 avg two miles. 

8 easy treadmill miles.  up at 7am. went grocery shopping for soccer sandwiches and some for my family.  Feeling a little run down from developed cold since tuesday around 10 pm.  got zinc pills (zincum) and started those.  Kim texted me about coming to gym and running a few with her and I was driving back with groceries and said yes.  Quickly unpacked and dressed.  She was already on mile 4 when I got there.  but we ran 3 miles together and I got in five more, one while she was walking/cooling down.  started at 7 mph and increase 0.1 mph every mile to 7.7 mph (7:47 pace) at mile 8.  That's 8:10 avg for all 8. Got off at 4 miles for water. drank orange juice but no water before run so really needed it.  Tasted so good.  Felt easy every mile.  Not tired. 

treadmill at home.  857 for 1.5 miles.  8:49 for 1.5 miles. 8:41 for 1.5 miles and 8:34 for 1.5 miles and 8:27 for 1.5 miles and last 1/2 mile 8:22 for 0.1 miles then down 0.1 mph every 0.1 miles til 8 miles (6.8 mph).  69:32.  8:41 avg.  Sweaty cause I closed the door so Cocoa didn't stare at me the whole time. (my dog).  So it got really hot in there. Didn't stop.  1 percent incline.

5 am picked up Kim.  Drove to mouth of Provo Canyon to meet up with Mel, Jane, Summer and Chandi (and our ride Julie E ).  Kim and I dropped off our car at squaw peak road (we only wanted 16 miles).  Started at 6:03am.   Workout supposed to have 15 miles with 60 min on/offs Steady State/marathon pace.   MP =7:26.  Steady state 7:50.  It was supposed to be 3 min on, 3 off but Kim and I just did 1/2 mile on/off.  Chilly at start wore gloves and thicker overhead shirt over regular shirt and never took it off.  Here are all the splits: 8:20, 8:01, 7:34, 7:25, 7:32, 8:02 (big hill out of wallsburg to Deer Creek), 7:35, 7:00 (started the 60 min at 7.5 mile mark with Kim, we figured it would be 8.5 miles of SW), 7:22, 7:08,  7:04, 7:16, 7:07, 7:31 (big hill past South fork canyon towards bridal veil falls on highway), 6:56, 7:00 and 7:23  cooldown for last 0.46 but if felt really easy like effortless.  Tailwind from 12 miles on.  Little head wind at mile 11-12 out of Sundance canyon road. Avg for 16.46 miles= 7:26.