Believe to Achieve

4.25 miles at gym. 6-7.5 mph. Mostly at 6.5.  Walked 5 min. Then ran 1.5 miles stretched then ran a mile.  9:24.  Then walked. Then jogged 1/2 mile 4:31.   Then walked then half mile in 4:17.   Then a half mile again and a quarter mile.  Didn't count my walking this time. Went home to run and walk 3 miles with Amber. Waited over an hour. So had to change top as I was freezing in my sweat earlier. I was behind Amber the whole time. Did 3/1:4/1:5:1 repeat. Run/walk.  Ran to past Manila to canyon road to 1100.   30 min to three miles. So 10 avg which includes the walking total of 6 minutes. 

Counting only run miles. Ran a mile in 9:40. Started 6.0 increased by 0.2 every 3 minutes   Then walked a few minutes next to Angie.   Ran another mile 9:17 ?   Then walked and stretched. Did a 1/4 mile jog ?? Lost track. Started 1 min on /30 seconds off.  Jogged half of the offs. Did first four or five at 7.5 mph.  Then a couple at 7.7. Amd one at 7.9 then back to 7.7-7.9.  Lower right back slight pain. Like a nerve.  But sit bones felt great ! 2.74 miles in 22:59.  8:21 avg fastest I have run all year.  

6.0-6.4 x 4 min each mph.  6.5 x 2 min. 22 min. 2.3 miles  Rest stretch.   6.5 -6.9 x 4 min each mph and 7.0-7.5 last two minted. 2.5 miles in 22:14.    Water. Walk 3:45 to 0.25 miles.  4 mph mostly.  South Jordan vasa whole ambet at ocd treatment. Family at 12 noon  some arms. 

Loop Grove to battle in front them up battle down grove.  Very nice quick walking pace. No problems. No pains.  Walked fast entire time. Several brief stops a couple at close to five minutes.  No one fell.  Poles me Kim.   Summer briefly.  Helped cross rivers.  But tiring to use up hill and on way down hill only in bushy areas.   Overall best for me to have poles.  I was happy when I did jog briefly no pains.  Lots of good conversations about kids and family and remodeling homes and pains in hip for Kim.  3:16:24.  Jogged last half mile slow. Felt great.  Gals in at 3:20.  Pretty much on with when Amber and I went in July only we jogged more slower Tom up hill walks made it even.  We did it in 3:21 reverse route which I think is harder so we slowed a lot on down hill. More gentle down for grove creek.  Easier to traverse shale rock.  Perfect weather before storm hits tmr.  70s at end. 

30.5 min workout with Amber. First Amber Warmed up 5 min 6 mph.   While I did rotation of 8 things 12 reps. Able to complete three more excerciss. Then I warmed up same as her and she did the weights.  Used 5 pounds. Then did one on tm one off weight or push up or squat exercises alternated with each other until 30.5 min.  Did 7.0 mph for one min on.  3.39 miles.