Just one race at a time

6 miles elliptical.  First mile at 11% resistance 5 miles at 6% resistance.  Legs were really feeling the 90 minute spin class so after the first mile I thought it would serve me better to lower the resistance.  I did the 6 miles in 46:00 I was going to shoot for 46:66 just to freak Jeff out but that would just be silly...no such time exists it would really be 47:06

Lifted for legs

Yoga

I wanted to run 11 miles today got to the meeting place early, ran 5 on my own.  The weather was just like the SGM.  When I was done I waited in my car for the group to get started and tried to dry off a little.  I changed my gloves took two Enlyten strips and three cliff blocks. It took a long time for the group to get started and my legs started to get really cold.  They were already so wet.  I started to run with Becky and told her to keep me at a 9:00 pace or slower.  I think I have been doing my long runs too fast and I pay for it when I try to do speed work.  When Becky and I had gone just under two miles my legs were still cold and felt very heavy this is when we started up 1800 a .5 mile hill not too steep but it get steeper near the end.  It was really hard.  We turned to corner the rest of the run would be mostly down hill.  When we got  to the turn of that would make my run 10 miles total.  Becky said she was going to stop and I did too.  I should have gone on for just one more mile but could bring myself to do it.  I was just too cold and wet.  When I got home I weighed my shirt and it was 2 pounds!  I am now mad that I didn't go on for that last mile, but that is easy to say now that I am warm and dry!

Splits: 8:32, 8:37, 8:38, 8:34, 9:03, 9:23, 9:02, 9:27, 9:01, 8:54

rest day

lazy day

5 EZ miles nothing special just ran them.  My ipod died on Saturdays run when it got so wet.  I thought I was going to have to buy a new on but it just started working again YEA!!!!!!

.5 miles @ 9:13 3 miles at race pace 8:20 and then .5 cool down.  Felt OK.  I got light headed in the middle of the run and then very hungry... the treadmill said my heart rate was 207.  I knew that was wrong but it freak me out.  When I looked at my watch my heart rate was 144 which is actually lower than normal for that speed.  I felt better about a half mile later.  Not sure what caused it but I am happy it didn't mess up my run.

Lifted for legs - last time I lift before Ogden. lighter weights but more reps.

Spin class - Hill work.  My Glutes will be sore tomorrow!

3 EZ mile @ 9:13 1% incline

No lifting until after Ogden... I kind of missed it!

Spin - Went into class with the idea I would take it easy... we did hill intervals... I failed. I am not going to class at all next week. I have no will power if I am in class I have to go all out.

6 miles on the elliptical 11% resistance in 43:44

Yoga

11 miles I ran 6 before SDRR and then 5 with Laura I think I ran them a little fast for one week before  the race, they felt harder than I had hoped.  I am not sure about what pace I can do.  I remember feeling the same way before painters and I hit my goal there so maybe it is a good sign that I am so nervous! Goal pace is 8:20

splits: 8:48, 8:46, 8:55, 8:39, 8:43, 8:57, 9:08, 8:46, 9:14(hill) 8:36, 8:41,

The best mothers day EVER!

Hips are really sore whenever I sit or stand running is OK but I took the day off to see how it goes

4 easy miles hips are still sore, even more than yesterday I think the just need to be worked out.  I think I will go to spin tomorrow even though it should be a rest day.

Sorry I was not on yesterday I cleaned my whole house,  Yes for the first time in 23 years of marriage ALL the laundry is washed folded and put away!  If only it would last for more than one day.  I have to have the house perfect for when Kimmy and Cristy sleep over for the race.  Do you think I should get mints for their pillows?

I read your warnings too late and went to spin class.  I was a good girl though, I put on very little resistance and kept my speed under control.  It felt good to get my legs moving.  My hips fill a little better I think it might actually be arthritis because today my elbow joint hurts and is tender to the touch.  I guess this is what happens when you get old.

4 ez miles - up all night with son who had a tooth ache he is 17 so he could have handled it by himself.  However my husband is out of town and when you hear someone in your kitchen at 2:30 in the morning it is hard to go back to sleep.

Just yoga today.  My legs feel great I am ready for tomorrow!  Leaving right now to pick up the race packets (mine Kimmie's and Cristy's)

It all started with me picking up the race packets for myself, Cristy and Kimmy.  When I got home there were two chips in my bad and none in Cristy’s.  I had to run back to the expo and re-register both chips were assigned to me.  Around 5:00 Cristy and Kim arrived we had a great dinner, bought some last minute supplies and then watch Survivor on TiVo (I know we are a wild bunch don’t you wish you could party with us!)

Went to bed early and woke up right on time.  We left the house about 5 minutes past the time we wanted to but no big deal.  As we were just 5 minutes out of Bountiful a car started to tailgate me.  I was going 73ish in the middle lane and couldn’t understand why he wouldn’t pass on either side.  I finally got tired of him and went to pull in the fast lane so he could go around me on the right.  As I did this blue and red lights started flashing, I was being pulled over!!!!!  I kindly explained to the Officer that I was trying to make it to the Ogden marathon and I would go slower in the future.  He told me that he thought I was drunk and he wanted me to stay in my own lane…What I only changed lanes with my signal on to get out of his way!!!!!  Long story short we missed the busses and so we couldn’t race. 

Not really he gave me a warning and we were on our way.  Luckily I had been to Ogden so many times now I could get there really fast.  We got to the starting line blew up our pool rafts and “spooned” to stay warm I think I even got a little more sleep.  Once again Kimmy got the middle how does she always do that!

We lined up and I really almost started to cry at this point I was so afraid to run alone.  I had printed out a wrist band with even 8:19 split on it that would bring me in at 1:49.  I just wanted to break 1:50.  I would be happy with anything under 1:51:20 my pr from painters.

Long story short I was at least 20 second behind where I should have been on  my pace band, even on miles that I thought I was flying.  Anyway I finished with 1:50:12 (Garmin time not sure of official time, that is why I was waiting to write the report.) 13 second slower than my goal! 1 second faster per mile and I could have done it STINK!!!!!!!

Splits 8:27, 8:32, 8:08, 8:11, 7:55, 8:27, 8:25, 8:25, 8:30, 7:38, 8:32, 8:27, 8:46

Only four miles under/around the 8:20 pace!!!! I need to work on that.  I am happy with the race…didn’t like to run alone not sure what I am going to do at Hobble Creek.

rest day

3 mile walk with hubby.  Quads are very sore but other than that everything feels great.  This tells me I need to get off the treadmill and do a little more down hill training.

Rest day - I wanted to spin tomorrow so I rested today.

3 easy miles but you will never guess what I found in the gym... one of the old treadmills with a decline!!!! I did the first two miles on a 3% decline and then when my quads rebelled I went to a 1% incline for the final mile!!!!  So happy I found this treadmill...now to think of a way to get anyone off of it when I want to use it!

Lifted - only for inner and outer thighs (that is the only place that doesn't still hurt)

Spin

3 miles 1% incline 9:13 pace

Lifted for abs and back

Spin - speed work still to sore to go that fast, I will pay for it tomorrow

I am tired I need a nap!

Elliptical 6 miles.  I workout on ellipticals that I don't normally use they take a lot more speed to get a mile in under 10 minutes the speed would say 7.0 and yet I wouldn't go one tenth of a mile in a minute...I know I am ocd but anyway it was frustrating. After two miles I lowered the resistance from 11% to 6% and tried to increase my speed I did get 6 miles in 52 minutes but it was not pretty.

Lifted for legs

Yoga

When and ran 3.5 before joining the SDRR two new girls were there.  They wanted to run the 5k route of there TRI next Saturday.  It is the same route that I run every Thanksgiving. so we  ran it with them.  After 1.5 miles they had fallen back pretty far from the group and I was afraid that they might miss a turn so I ran back to them. Then I just stayed with them for the rest of the run.

Didn't feel like I got a good enough work out so I joined an ultimate frisbee game at the park across from my street.  I played for about an hour it was really fun.  I was the only girl and they had me guarding a 15 year old 6' tall boy.

Splits 8:40, 8:55, 8:45, 9:05, 8:36, 10:33, 11:24

Rest day

Ran a local 5k.  I didn't put it in as a race report because it was not timed and I don't know my place etc. 

I went with my son who dressed really funny he had on his track uniform but with pink tights on underneath and a head band.  He forgot his running shoes at the school so he had to wear his old ones that are too small.  The shoes gave him problems and he came in around 21 minutes.  He was very disappointed but he soon got over it and was goofing around with his buddies. 

Saw Andy at the start of the race, at one of the turns and at the finish.  It is always nice to see a familiar face. 

My goal for the race was to PR.  My last 5k time was 25:03 so I wanted anything in the 24 range.  I finished with a 24:39.  I was happy with the race, my splits are fairly consistent, and I felt good during the whole race.  I maybe could have pushed at the end a little but I am not experienced enough at this distance to know for sure.  I am  not sure if I will run the 5k on Saturday to see if I can beat this time or if I will just run it with my mom.

Splits: 7:58, 7:49, 7:56

I played flag football after the 5K yesterday...I think I pulled my hamstring...3/5 pain just to walk...Icing it all day I hoped it would be better so that I could run tonight but it is not looking good!

.5 miles @ 6% incline 4.0 speed pain 1/5

2.5 miles 1% incline 9:13 pace 0/5 pain

lifted for inner and outer thigh 0/5 pain

lifted for quads 0/5 pain

lifted for calves 0/5 pain

lifted for hamstring 3/5 pain STUPID!!!!

Spin class pain went back to 0 15 minutes into class so I am not sure what I have done to my leg but it must not be pulled if running/spinning doesn't hurt it but sitting for a long time makes it tight and painful.

3 easy miles 1% incline 9:13 pace

lifted for abs

spin

6 miles on the elliptical 11% resistance in 45:44

Lifted for legs

Yoga

Ran up to elephant rock today.  I knew I needed to get in some hill work before the Wasatch back.  I guess I need more work than I thought, I have been spending too much time working on my speed.  The hills were way harder than they were last year and with only three week to work on them I am really worried.  I guess I am glad that we just do this race for fun!

Splits 12:54, 12:29, 11:42, 12:39, 9:38, 7:51, 7:35,

Down hill is so much easier that up... ya think!

Rest day