Trail Running Granny

I am finally back on the running blog after a 4 month break. I am going to post all my exercise so that I have a record of my work outs.

Today I went on a 2 mile snow shoe outing with Harold, Kim and John. We went up by Gaurdsman Pass, cold but a nice way to start the new year. 

I went to the 5:30 am Body Pump class. I have not run outdoors all winter, just can't get excited about the cold. I hope I can change my tune and get going, I want to sign up for the Shamrock half marathon in March, and I am also doing the Red Mountain 30K. I need to get busy!

I had a session with my trainer today.

I feel like my training has officially started. I am running with the Wasatch Running group and today was the first day of the real training program. I did 6 miles in 7 degree weather. I need to get some nice winter gear, I was bundled up in so many layers it was ridiculous, but I did stay toasty, just looked silly. 

Harold is starting a new job in Ivins Utah, so I decided I would come down  and visit him and do the Sweetheart half marathon, a trail marathon in Feb.  around Valentines Day, it is the same RD as the Red Mountain, so it will be great! 

Ardath is running with the Wasatch training group too, so it will be extra fun!

30 min grit class, 1 mile treadmill and 2 miles hiking on the Pipeline.

40 min. on the treadmill watching Princess Bride in the Cardio Cinema.  I remember when I could run 3 miles in 30 min. I am sure I can improve a little.   

I did my 30 min Grit class, very tough.

One hour on the treadmill , most of the time the speed was at 5.0, in the cardio cinema. 

7 miles on the PRT with the  WRC.  13 degrees was very comfortable, compared to the single digit last week. Great time.

2 miles on the TM after my Grit workout.

5 Treadmill miles, it took 1.05 min. 

I did my grit training session this morning at 5:30, that completes my 2nd week, 4 to go. It is kicking my butt, but the trainer is nice and positive, not at all like the military style boot camp, which I would never do again.

I went up to Park City with Ardie and Jeff and did some cross country skiing and had lunch at Squatters. It was so nice to see blue skys!

I did a 5K on the TM in the cardio cinema ( a great way to ease the pain of the dreaded TM) I love the dark room and big screen.  My time was 32:40, which is really good for me.  My standard 5K time is 33:00, no matter what the course is, I usually end up with a 33 min. time.   Yay!   Less than 4 weeks until my half marathon, I think things are going well.  Sat. I will be running 9 miles with the WRC. 

grit training

8 miles on the JRP with Ardie and the WRC!  It was tough, 11 degrees.  We did see a bald eagle.  My first half marathon of the year is in 3 weeks.  I should be okay. 

Grit training at 5:30 am and then a hike with Ardie and Kim up Emigration canyon along the ridge. Blue skies and the sun on our backs!  Lovely. 

treadmill

grit training and one mile on the treadmill, pace was 11.34.  I was bummed to have my check returned for the Sweetheart half in Feb. The race was cancelled, so my first race of the year will be the Red Mountain 30K unless I can find a half in March. There is one in Zion, but it is pricey.

I am still sore from my fall!  I did my grit training, but had to really scale back on the weight and the intensity.  I am not sure this training is really age appropriate, too much jumping and the push for such heavy weights, at my age I think it is too jarring on the body, or it is at least for me. Yesterday I had my first private pilates class, I am hoping this might be a better fit, but not sure yet.  I am feeling my age and don't like it, so I will experiment and see what works best for me at my age and fitness level.

I did 1.5 miles on the TM after class.  

Did 2.5 on the TM in 25 min.  Sat. I am doing 8 with the running group, that will be tough, but if I can pull it off I will be on target for my 30K in April. Finally feeling better after my fall a week ago, now trying to move forward!

I was supposed to do weights but my back is giving me grief, so I did a speed workout on the TM I did 2.23 miles in 25 min. 

Ardie and I ran with the WRC and I did 7 miles, was planning on 8 but after my fall last week things didn't go as planned. I am looking at revising my 2013 running schedule, do a little scaling back. 

Grit training and a 2 mile hike with Ardie on the Pipeline. 

Ran the PRT, perfect conditions, no ice, 26 degrees. Well, crappy air, but other than that great. 

pilates

speed work on the TM, best time so far this year.  2.31 miles in 25 min.

personal training

Missed out on our WRC run up by the capital, but had a great run with Ardie doing our Old Mill route. Nice to hit 8 again, very happy. 

Grit training and a hike with Ardie up Millcreek.

Speed work today, I did 2.40 miles in 25 min.  I am getting a tiny bit faster each week!  Yay!

Pilates

TM and pilates

time test again, beat my last time by 9 seconds.  2.49 miles in 25 min. Super good for me!

Ran with the the WRC and Ardie and Maurine. Happy to hit 9 miles!  I am increasing my mileage one mile per week. 

3 mile hike around Round Valley in PC, and then lunch at Chabascos  and shopping at the outlets. A great time with Ardie and Kim.

 1 mile on the TM and pilates

Speed work.  2.40 miles in 25 min.  9  seconds  slower than last week, but I did up my speed to 7.6  for 3 one min. intervals. It kicked my butt. 

What a wimpy week. Only 4 miles today and missed my speed workout Friday, I am losing it. 

Hiked up Rattlesnake Gulch with Ardie. Pretty morning, blue skies. 

TM - spent 45 min. on the TM short warm up and cool down, other than that I kept the speed at 4.8, felt comfortable. I will try and do one hour at the same speed tomorrow.  

54 min. on the TM, quick warm up and cool down. I kept the speed at 4.6 

one hour on the TM, comfortable pace.

Speed work, fastest time yet. 2.57 miles in 25 min.  speed ranged from 7.0 to 7.7 with walking breaks at 4.0.  Very happy, I am not sure I can go any faster.

a morning hike with Ardie on the Pipeline, and a short little run to Bywater Park and back in the afternoon

I loved running outside!  I headed out the door in the dark with my reflective gear and got to see the sun come up. 

Pilates, LOVED IT!!!!   If I were rich I would do it every day!

Had a physical yesterday, looks like I am in really good health, she just mentioned that I should wear compression  socks while I work and run. I have only worn them for marathons, but I am going to take her advice and wear them more often.

I went faster than last week on my speed work, which I wasn't sure was possible. I ran 2.61 miles in 25 min. I think that is about a 9+ min. mile average.  Super good for me!

ran with the WRC and Ardie and Maurine. So happy to hit 10 miles!!!!!!!  Next Sat we are doing 12!  Hoping I will be ready for my Red Mountain 30k next month. 

Hiked with Ardie from Birch Hollow to Elbow Fork and down the road back to the car. Great morning.

8 miles, 7 with Maurine on the PRT and then she treated me to an early birthday dinner at Zupas!  I am pooped, not used to running in the late afternoon. 

Speed work with Kami, beat my last time by 2 seconds, 2.63 miles in 25 min. Yay!

11 miles on the PRT with the WRC. Longest run this year.

A nice run before heading off to St. George. Harold bought me a painting class for my birthday!

Hiked with Ardie up Rattlesnake Gulch.

Buns up 5K in honor of Nancy Jensen

did a brisk run with Maurine this morning, now off to PC with Julie, Paul and the  dogs to walk on the rail trail.

Hiked with Ardie in Millcreek

6 miles on the JRP with Maurine

early morning run around the neighborhood

last speed work session with my trainer. I ended my membership for now, the weather is nice and I hate being inside a gym. I did 2.63 miles in 25 min. , the same time I did it 2 weeks ago.  

PRT with Maurine.

south end of JRP with Ardath and the WRC

Last long run before the Red Mountain 30K next week. I had Harold drop me off up Big Cottonwood Canyon and ran down, I need to do that a few more times to prepare for the Vigor Big Cottonwood Half Marathon in 4 weeks!   

I ran the Red Mountain 30K. I have run this race every year since they started this race, it is my favorite race of the year.   It is also the first race of the year for me.  I love the scenery, the race directors and that it is such a small friendly race.  I  did the 50K for the first 3 years and then dropped to the 30k.  

My parents moved to Kayenta 2 weeks ago, so it was fun to stay in their new home and have them at the finish line. My dad drove Harold  up to the start of the race and he rode his bike with me, it is the only race I do where the RD's thank him for coming out and supporting me!

This year I was about 20 min. faster than last year, but ended up in last place. I haven't seen the results posted yet, but I think there were about 13 of us in the 30k, there was only one other woman in my age group.

My favorite part was running into Kelli!  I was so sad to find out she had to drop out at mile 25 because of a foot issue, I had told the RD she would be the first place woman.  NEXT YEAR! I also got to see Twinkies and give him a hug as he passed me.

The race directors gave me 2 gift certificates, they have done that the last few years, they treat their last place runner like a rock star!  They are so cute, they know my name and I get hugs before, during and after the race.    I love Jeremy and Phil, they put together a gem of a race!  See you next year Red Mountain! 

hiked to the Cowboy Pools near Gunlock with the family

hiked in Snow Canyon with Leslie Mullhuland

ran with Ardie on the PRT

pilates

pilates

7 miles down BCC with the Vigor training group

14 miles on the bike with Harold on the JRP, 

Pipeline trail run with Ardie and Trish

Nice run down BCC.  I had some trouble with my knee from my Red Mountain 30K 3 weeks ago, but managed to hobble thru it. I signed up for the BCC full marathon Sept. 14 because my friend Tom is flying in from  Hawaii to run it.  

My average pace per mile was 12:02, good for me especially with the bum knee. My average pace on my 30K was 13:13, it is always nice to see a little improvement.

hiked in Millcreek to work out the stiff legs from Sat.  Felt great!

PRT with Ardie and running group. My knees feel pretty good, glad I took a week off to heal. 

JRP with Ardie

ran to the mouth of BCC and back

Hiked to Observation Point in Zion with Harold, Ernie and Gary.  Spectacular!

Ardie and I hiked around the Bell's canyon pond.

Beautiful morning running in honor of Uncle Sio, love this run to support cancer victims.  Great course, great french toast and my highlight was having Smooth run me in.  She is such a sweet friend. I will miss not bumping into her at races!!! Safe travels Smooth and have a wonderful 3 years in Australia!!!!

Oh and when did they start having flush POPS???  

I saw Kelly whiz by!  Hope her foot was okay.

hiked with Kim in Millcreek

ran with Ardie on the PRT  6 miles,  85 minutes. 

4 miles hiking in Lambs Canyon with Kim, her pace is alot faster than mine, I was breathing like a truck and came home and crashed. I am getting old!

Ran the Midnight Half Marathon with Maurine. Fun and Crazy.

Hiked Dog Lake with Ardie.

early morning run on the Old Mill loop with Maurine.

Danish Road loop

Hiked to Sunset Peak with Colleen. The wildflowers were amazing!

Ran down BCC with Maurine. Nice cloud cover, great morning.

ran the pipeline with Ardie and Trish

Ran with Maurine

Hiked Timp with Kim. Wildflowers were amazing. 

Ran to Liberty Park with Maurine

Park City Half, made a wrong turn and skipped a mile

ran with Jana on the JRP.  One hour.

ran in the heat of the afternoon. not fun, but done!