Let's do this!

Loved having you there this morning. Thanks for making the drive up. That was a ton of fun.

I think you will surpass all those goals you set :D. Glad you got outdoors!!

That was a lot of fun. Good seeing you again. It was fun catching up.

Great run, plan, and goals!

It was so fun to finally meet you! You are more beautiful in person, if possible! I wish we could have chatted more....maybe next time if I am in better shape!!!

Best of luck with your goals this year. Running is the best.

When does winter start? You surely can't be talking about this fall weather we are having right now? :-)

I really miss my shorts and tank top!! I agree though this time of year is rough!!

i hate winter too -- but it's been kind this year. i haven't hurdled over one snow bank yet.

anyway -- hello lily. it's been awhile. i hope your holidays were nice. happy 2012!

I hate winter too! Ick. Love you though!!

but today it is in the 50s!! a little spring surprise!!

Self banishment is so last year. Happy 2012!! You running Buffalo this year?

Chin up Lily! You looked really cute at the gym. :)

Thanks Rachelle. You are sweet!

I just felt non productive today. Tomorrow I'll do better.

You deserve to have an easy day, don't be so hard on yourself, you are rockin the training!

i agree with Carina about the training - you've got to be getting super strong!

Would you be able to join Rachelle, JulieC, Jake, etc. in Provo on Sat? Would be fun to run with you!

Yeah Lily you should come. We are meeting at 9am at the Tabernacle in Provo and running the Provo City Half marathon course. I could pick you up on my way up. :)

I really want to come girlies but I have very little endurance right now. 7 miles is all I can muster out. I dropped my steady mileage in Oct. After 7 miles I fade FAST. I really want to but it's a bad idear for me. Maybe in a month or 2 I'll be back up to that mileage.

Come lift rocks with me. You'll work 'em real good. :-)

Oh bother! Turn that frown upside down! You completed cardio, weights, AND you did it with style. Those new shorts are cute! :) Cheer up Charly! You be a success!

Not sure why either Lily! Nice workout today!!!

Success! (the speedy part) Get that foot feelin better missy!

Nothing beats strawberry french toast.. Good times.

For sure! :)

MMM...sounds cold and delicious! :)

It was so goooooood!

Nice!!! I am definitely losing the battle when it comes to running in the cold!!! :)

Sounds so good right now. How did you even get out for 2 if that was waiting for you?!

Nice elliptical training today :)

That's how I feel after doing 50 pushups - time to go running again! :-)

Yeah see, you feel me on this. I love the run. Always will.

Yay come back to running!

Yay, I know!! Andrea give me a few weeks and we can do a run together with Allie and Rachelle. I wanted to join so bad last Sat. but my endurance just isn't there. I'll get it all back quick I'm sure :)

Yeah!!! I agree Lily. I like to lift but it will never be my main focus. Running is just so much more mentally fullfilling. :) It keeps me sane!

WHAT??? YOu are still running just not crazy running mode. I think you just miss the craziness! ;)

lily! can't wait to run with you again. i think of you every time i see a dog (plastic or otherwise).

"wanna smell my pits?" ;)

8 is never quick for me! Your miles to seem to be getting back up there for being on a running break! :)

nice job, lily. did you end up getting any cash?

I always say "round up to the nearest 10 mile increment". Really helps get the miles in. :0

haha. Nice way of thinking. I like to round down so that it when it comes to the race day or event, I know I prepared as well as I could have and more since I round down. make sense? You feel me, I know you will!

Dude, I need to do another run with ya'll again. Fun times.

No swears on your blog this week. Hmmm. You know, words like crap. That's a good word. It's a good word. It's a very good word.

You know, Sasha counts his steps to the mailbox and dropping off his kids at the bus stop as mileage. If you really cared about numbers instead of enjoying running you would too. Slacker.

I count walking miles a lot, but then again, I am usually walking up something too steep to run. ha.

I've wondered lately about vertical miles. If I have run/hiked up over 5300 feet that is one mile of 'up', so should I count that? Think of how many extra miles those poor suckers running W100 are doing over 100.

I couldn't get myself to do sprints today and I had planned on it. I need some motivation....maybe I should have been watching the Oly trials!

nice job, lily!

Good weather + Late church = Sunday Run =Guilt free Breakfast!

Sorry about your feet and your ipod. That just plain stinks.

I'm sure someone was just holding the iPod for you until the next time they see you. You'll get it back...

no hurting feet -- that is great news. nice running today. speedy speedy!

Keepin' it real. I haven't seen any 6's in a while, it's all snowy and stuff here.

Yay for running pain free and speedy too. :) Nice work!

6mm you are going to rock a lot of races this year!! :D

Thats why I never work my legs. :D ha ha!

ditto Rachelle's comment :)

Nice workout Lily! I'm glad the feet are starting to cooperate and I hope you have a new ipod to jam to - dumb people.

Working legs is the worst!!!

I agree....I can't believe you ran at all!

8 miles is 8 miles. :) Nice work!

8 miles and weights is great! I have done NADA today!!!

ha! nice.

Those river trails can be scary. Glad you were safe!!

Glad you were safe too. I have heard some scary stories about the P-river trail.

Scary! Be careful out there.

That is scary Lily! I am always afraid to run on a trail by myself. Glad you listened to your inner voice. Sometimes it is hard to do when you have a certain mile number you have planned on running. Bring mace or keep a rock in your hand. Glad you are safe!

It was scary. I literally heard a voice yelling at me to turn around (in my mind) and I am such a doubter... I didn't. The guy stopped me and seemed like he had to "think up" a reason to stop me. After he hesitated he asked if I had seen a guy with 2 dogs. Not sure how to explain but I knew right away in my mind he was lying. He kept moving closer into my 'purple circle' of space. He was reaching into his jacket with one hand. So I jumped back a good 2 ft and took off running. No way that guy would have ever been able to catch up to me. I was sprinting. Luckily another man was entering the trail just up ahead. Scary scary and next time I will listen when my heart is yelling something at me, yep you bet.

I know you know this but I just gotta say it - You never have any obligation to give anyone the time of day when you are by yourself out there. Has nothing to do with being nice or unfriendly and has everything to do with survivial. Unless a man on the trail is obviously hurt, the best policy is to ignore him and steer clear.

Thanks Matt. I do know this and why I didn't use my head yesterday I am still trying to figure that out. I usually ignore one and all when I am out alone. I also usually carry a pink pepper spray. Yesterday I didn't. I was so dumb. It has ended up being a good reminder of all the things I usually do to be safe as possible. Now I am on restriction from the river trail by the hubby. Oh dear....

I am so happy you are ok. Still, the story gave me the chills... Rarely do I hear stories of runners being approached.

So scary! I'm glad you were okay and that you can run fast.

Glad you are OK, be careful out there.

Great workout Lily!

Thank you! Surprisingly it went by quick! So glad! It's all about the ipod

Ugh! I really don't like imitating hills on the treadmill! Nice work!!

hill work is awesome :) Nice job Lily!

Good job, Lily. You rock!

You should have sprayed him w/ antifungal spray as if he were a bear! :-)

Hey now that's a great idea. See this is why running outside is soooo much better. You don't have to deal with other peoples stench!

Awe - that stinks. I'm surprised you didn't move cheesewheels.

next time just make gross noises and cough a lot and they will be the one to move.

Ewe, I have a really hard time with smelly people at the gym, especially being prego. I've had to excuse myself to the bathroom several times after getting a whiff of BO!

Hahaaaaaha! made me laugh and I needed it today! I don't know what is worse??? The creeper on the trail or running next to Stinky McGee??? I might just take my chances with running by the creeper! ha! Just kidding!

What does Athlete's Foot smell like?

Flex flex!!! :) It was warm out there this morning. Come join Jun and I for another trail run soon.

Nice workout Lily! I have been running with my pup in the afternoon a few days a week and it is seriously so nice. :)

Nice run. Don't let the weather keep you indoors. It's always better outside.

Boring

Speedy Speedy Speedy!

Nice work, I for sure miss mornings like this!!

excellent start to the weekend!

I am sick of weight lifting after only a week!

It's just so....boring. I am so sick of it. There are no words. I am going to the track tomorrow for sure. I need to break it up. I am going down to 3 days a week lifting and that's it.

I hear ya - I'm down to zero days a week lifting (from zero) :-) Hitting the track tomorrow sounds a lot better!

7.75 run....why lift weights too? Are you training for anything that is coming up?

I can not get into weights no matter how much I think I want to!! Nice work today, with weights and running!

I was thinking about running outside today too but totally wussed out. I am a big baby when it comes to running in the dark alone.

You girls sounded great. :)

Rachelle we should do our track days together so then it won't be scary in the dark.

Oh yeah it will be much warmer and lighter in a month. Then you can start running the river trail. :)

Word.

Nice job Lily!!

How in the world do you get so much mileage with out hurting? I must be doing something wrong... anything above 25 for the week and something happens...You see me run.. Is my form off? Better shoes? Bad knees? I'm ready to start running outside...I don't like fighting over treadmills. What do I do? Btw.. nice work out! :)

box jumps! nice work, lily.

The only thing worse than getting out and doing it is NOT getting out and doing it ;-).

HUGE hugs Lily!

So so sorry about your loss Lily! My cousin took his life a little over 4 years ago and it would have been his 29th birthday yesterday. It is always hard and I hope you can find comfort at the funeral today.

the social worker at my work feels there really must be something environmental in the air because he has had to take care of a lot of people that have been struggling with suicidal thoughts and their families. He was serious. Sorry so very sad.

Thanks Rachelle and Julie. Glad today is over.

So sorry, Lily.

giant, giant ski gloves + hand warmers.

Ok I have giant ski gloves. Hand warmers? I can't think of what hand warmers are.... Duur me

they're those little packets full of iron powder that you buy at sketchy stores like maverik or walgreens.

http://www.littlehottieswarmers.com/

lily: we need to get together for a run. soon.

Yes we do! Let's plan one for a Sat or Pres day or something. Sketchy stores for sure... I'll be checking that out! Maverick is the golden ghetto fo sho

I have a mitten from Saucony that has taken care of my hands to the mid-teens so far (the winter hasn't been any colder for me) and no hand warmers (but I do have them). My hands tend to freeze like no ones business.

Little hotties at the Maverick on the back shelf right beside the fast miles :)

For reals, little hotties are the best! Buy 'em by the case at Costco.

Good job. I'm loving this warmer weather.

This weather is SO nice! I can't wait to get out in it!!

Nice job Lily!! I actually love running in the colder temps once I get going. It is getting going that is the hardest.

Outside running! :-)

I hear winter is going to try and make a comeback this weekend - if we all stay committed and tell him to shove it, maybe he'll stay away for the rest of the spring.

dee doo dee dah!

Ho hum dee dum!

Hey... I think I saw Shawn and the boys a the Jazz/Lakers game... You there?? Nice miles!

Your miles keep slowly going up and up! It is nice out lately! I am loving this winter!

Nick-o-las, he was there yep :) I wasn't tho. I wish I could have gone! I was at home with my 2 youngest. Next time I'm going tho!

Good job, Lily. I need to ease back into doing weights again.

Gotta mix it up when you are stuck on the dreadmill. I have no idea how people can run at a consistent pace on that thing. :)

Thanks Dale, I think you should lift a little more. I just know it has a power to lean me out. Rahcelle, I can't do same speed the whole time on the dreadmill, I have to make it interesting somehow. I usually do! :)

Definitely the only way to run on the mill!

I rarely ever go barefoot anymore... I wear some big squishy slippers around the house. The little extra support seems to keep my feet from completely breaking apart :-)

burpees?!

I have worn Crocs and a pair of slip-on Merrills. I can't ever go barefoot!

How many burpees did you do? Those are SO freakin' hard!

Barefoot and pregnant in the kitchen...

Oh look, speaking of Buuuuurp :)

Allie: burpee pee pee

pee's and Q's.....

I am really bad about wearing shoes at home as well. I need to get me some big fluffy slippers I suppose. :)

Burpees scare me!

Be careful with that foot! I am horrible about wearing good shoes, but when I start to have pain I find that it definitely helps.

Pshaw, right.

Too many cookies!

You're fat? I'M FAT!!! lol. Speaking of cookies, I had three chocolate hcip cookies tonight, on top of a huge pasta mean from Rooster's.

Did you like crossfit? I have been wanting to try it but I am such a creature of habbit.

oh I loved it! What a great workout!

A good excuse to say Burpees.

Don't let them convince you that crossfit is better than running to get you in shape for running!!!

Oh I won't Andrea. They were already trying to pull that on me. You can't convince me. I've been running to long.

I've heard great things about cross fit, nice job :)

Crossfit kicks my trash! But, so would running like you do! ha! Nice workout Lily!

that's a lot of sprinting. nice job, lily.

there was a little turtle. he lived in a box. he swam in a puddle. he climbed on the rocks.

excellent workouts this week Lily!!!

Sweet. Looks like you are getting ready to dominate ths year! Keep it rollin. I ran into Ryan wisdom down st the red hot. Remember him? He's a cool cat..

Nice 10 miler. So much for not running! ;)

lily, you are the master of many things. nice job.

Seven a day is not bad at all. Nicely done!

Thats what I like to run. I think its the perfect amount.

I think it's clear that pretty much you are the best at 7's.

It's warm here in Texas! I try to take advantage of the cool weather here cause the heat will be blast when I have to face it in the upcoming months.

When I lived in Utah I had a hard time Jan-April with the weather. I HATE going outside in the cold and dark weather. Don't blame you for staying inside.

Good workout.

I am so with you! I know it's been a mild winter, but it's still been really cold. December was one of the coldest Decembers we've had for a while, just not a lot of snow. Can't wait for spring!

Well at least I am not alone. Thanks for the comments Bec and Carina. I am ready for warmth, really.

I'm trying to enjoy this winter now because I know next winter we won't be as fortunate... that being said... I still wish it were Nice and Sunny outside.. all year round!

I am going to Phoenix on Thursday. Want to come? I totally agree about the weather....HATE IT!

it's almost march. it's almost march. it's almost march....

more daylight is coming. better running is on its way. the layers will be shed, one by one, until we are all running around in the bright warm sun.

omedetou gozaimasu.

7 is a lucky number! :o)

I love the new picture Lily! 7 miles is the perfect distance. :)

I agree. 7 miles is the perfect distance. I'm going to have to start doing a couple of longer runs in the next few weeks to prepare for the half's I'm going to do. I am excited :)

I am tired of 8s. 7s are LUCKY!! so keep it up. They sound lovely.

Nice workout. Yes, start a week of 10's for all of us!

Oooooo....tell me more about the hip flexor plyos? I've been having lots of issues with these darn hips (I'm going to blame it on having kids..triples :) ).

6 miles: The new 7. :)

You should have been outside today...beautiful! March is on its way! :)

I hate crowded weight areas. Just be glad you aren't at my gym! The area is small and stuffy and there is constantly about 20 people squeezing in there. It stinks! Literally!!

Nice job on the workout Lily, you are sick still, right? 5 miles sluggish is great for feeling like you want to go to bed. Most of us would have! :)

Nice job for being sick Lily. I hope you feel better soon.

The gym is seriously so annoying right now. Wow I can hardly handle it.

yip yip.

Great work today! 5.5 miles with no energy is awesome!

My husband works with Steven. He is super nice, gave me a bunch a pointers for my first marathon and even had an extra room at the hotel he always stays in, so we stayed there. Really nice guy :) Nice running!!

I've read a bunch of his books! Didn't know he was a runner though.

I totally saw that happen the other day... (not the convo) but I saw you running by him.. and in my head I was like... "Yup.. Those are two good runners. They are gonna talk"

Steve King and I go waaaayyyyy back. He attended my baptism when I went to BYU back in 1987. We lived in the same dorms. Now we run into each other at road races now and again. He is a nice fun guy!! YUP and he is fast. Is he still wearing his knee brace?

Julie he is still wearing a brace off and on. So cool you know him :)

This morning he showed me a dog bite he got on the leg. It looked ouchie. He was running about 3 miles to the west of my house and was bitten. So peeps this is why I carry mace!

the car wash is one of my favorite places. nice running, lily.

Better then running to Enya ;)

I'm always afraid I'm going to get trapped in a car wash. Nice runnin' Lily!

These days when going to the car wash I get tired of having to tell the windshield chip fixers/predators that they have already fixed the chips they want to point out.

Johnny Cash, blogging in the car was AND you're a time traveler. What's it like in the future, a month from now?

LOL, I don't know how I got on the next month for this post! I must change it!! Ahahaha

haha this was the day I posted in the wrong month somehow....thanks for all your comments today....from a month ago my peeps.

Nice miles Lily!! I have no idea how you lift after running. I am always way too pooped. ha!

See you in the am.

Rachelle can you Prvt Msg me your cell number so that I have it just in case for tomorrow? :)

Rachelle I don't know how I can lift after running either. I feel weak when I do it. But somehow, I get it done. It's hard though.

Lily how many miles did you want tomorrow? Me and Julie are running 20 but if you want you can meet us and park at Provo Tabernacle at 8:15am and we are running the old Provo half marathon course. So that would give you 13 miles. If we run down and then back up it will give us 20. Just let me know. You can always just go as far as you want with us and then turn around and run back too.

Well after talking to my husband tonight, I guess tomorrow morning won't work for me :( my oldest son is going to some scouting thing at BYU, I've gotta be here to help with kiddos. I'm so sorry Rachelle. We DO need to run together. I hate running alone!

Glad you got to run outside. Nice work Lily!

When we lived in NY, we were on the edge of the "country" and both of my parents used to run w/ pepper spray for that exact reason - DOGS!

I read once that Bill Rodgers used to carry some dog treats w/ him to distract any canines that came at him - not sure if that is true or not.

Switching up shoes is a good idea. What stability trainers do you have? Some of Saucony's newer stability models aren't as "clunky" - like the new Guide, for instance... they chopped like 2 ounces off it, which is significant.

I agree with Jake, switching shoes can be really good for your feet.

I have the same problems with dogs down in Payson. Biggest pet peeve ever!!! Especially when I am running with my little dog (leased of course) and great big farm dogs come darting at us. ugh!

About the shoes...I rotate from Stability to neutral and it has worked well for me. Try the Saucany Mirage. They are a lighter weight stability shoe and I really like them. I just bought a pair at runningwarehouse for $40.00.

The Mirage is really my favorite shoe now. I like them more than the Kinvara. Still really light, but just a little extra support, which I think really helps me out a lot (even though I'm very much a neutral runner)

I have the Saucony progrid Omni 9. Its pretty damn clunky. Thanks for your advice jake, jun and Rachelle. Maybe I'll have to get the Mirage. My feet hurt a little off and on and so that's why I'm doing the switchy.

Yeah that is a clunky model. When Andrea refers to her "clunkers" those are they ones she is talking about. I don't really love them. The newer version are a lot more streamlined.

I hate daylight saving time. Just when you're getting some light they take it away. And in the summer I would enjoy some darkness after 9:30. You can't enjoy a good Blu Ray movie with light glaring off the screen. Daylight savings time is the worst idea ever.

chatty lily with a good sized rock in her hand is one of my top 5 favorite things in life.

dogs. baaaaahahaha.

I think switching shoes is good too but can't ever wear stability shoes--they make my ankles hurt--I'm already more of a supinator.

What's going on with your feet?

Way to get those legs moving a little faster this morning!

I am not sure. I had this problem last year when I started being consistent outside. My right foot hurts underneath and on the side. It's usually just my right foot actually now that I think about it. Weeeeeell, let's see....

Okay so on both my feet I hurt in the big toe joint. I get stinging pain. I freak myself out wondering if I have gout or something. Probably not but still. I hate the pain thing with running. I love to run and when it hurts, it's just a downer. How is your feet?

Nice workout! It was a great morning, huh? :-)

Jake it was such a good morning. I don't know about SLC, but here in the good old S.F. the weather was quite nice. It was just a tiny bit windy. Not much at all. Sunrise was superb too!

Rocky Style..

He is an animal!

Seen it. Shared it.

It's sad to say though that he is only one of many dictators ravaging eastern Africa. I read a great book called What is the What. Definitely worth a good read.

Nice job, lily

Nice work Lily!

4 miles of sprints? yikes. Good job lady you rock.

I see you have been getting outside. Woohoo!

Awesome workout Lily and yay for Friday!!

lily -- where are you running tomorrow? andrea and i want 8-10. any chance you want to meet up? you too, rachelle :)

Allie I don't know. My husband is going camping and won't be home until around 10. I have my 2 youngest here so I'm grounded :(

no worries -- we can plan for another time. :) enjoy your run tomorrow in the beautiful, beautiful weather.

What time are you girls meeting? Just in case he comes home early. (He's been known too)

don't know yet -- our plans are kind of up in the air. i would guess 8:00am.

Okay if he's home by 7, I will come. Just keep me in the loop just in case.

for sure!

The outside welcomes you warmly.

yes it sure did. I wore shorts woohooo!

It's not a sin run - God wants you to be healthy and in shape :o)

Quit posting under my name, Andrea!

But I would say the same thing! :-)

LOL! It is a sin if I keep telling her it is.

Jake and errr um, Jake, Burt is the one who keeps telling me I am a sin bound soul for running on Sundee. I do it anyway....

"It's a, it's a, it's a sin"

Where's the like button chad? hehe

Leave Sundee out of this.

Did you go "S-H-O-P-P-I-N-G" as well?

gasp!

Naww, I sat my arse in a pew at church. :)

Burt let me get you a tissue... I don't want your bronchial problems. I just got over mine.

It's not contagious. But maybe I should sweat on you, just in case.

Did you know Sundee's mom is in Kelli's ward?

excellent early run - plus you got all the other good stuff in too! Great work today Lily!

I was out there with you. I started running at Oh-Dang-Dark-30 out of necessity but I've come to love these runs. I must be out of mind.

Nice job Lily!!

YES YOU ARE CRAZY! At 4:45, I wouldn't even be able to peel my eyes open! ha! I love the speed workout that you get from scaring yourself when you are out running somewhere that you shouldn't be! The adrenaline really helps get your speed up! ha!

LoL I know right?

I know Great Danes are generally very docile dogs, but they still scare the heck out of me sometimes because they are HUGE!

Jake I that's why it startled me, the dog is a beastly size. Like seeing a buck! It scared me so so bad.

Did you pee?

Great job talking Lindsay into racing again. Tell her I said hi. She'll know what it means.

I hear you Lily. My energy and motivation go out the window if I do anything else before running. We always have the best intentions right? Need the summer to make it a habit like brushing your teeth in the morning:) Good work getting your workout in anyway.

Tara I get smarter as it gets warmer and sunnier :) bring on late spring and summer! Tomorrow is sprints at the track. Wish you could join me Tara! Burt your comment is so elusive you crazy cat you!

Bring on Summer! Tara Summers!

Burt I didn't talk Lindsey into racing goof. But I am stoked she is!

Don't tell everyone my last name is Summers. There are a lot of crazy people on here like Burt.

If I don't run first thing in the morning it just doesn't happen. Something more important always keeps me from doing it. I go so early, even the stray dogs are sleeping. Wait... are you sure that wasn't Burt that scared you? He's kinda beastly.

Unleashed dogs are my biggest pet peeve ever. Scary!! I like to do weights first most days but somedays I can totally relate. Just depends on my level of energy I guess.

Lets run together soon. :)

So far on this thread I've been called elusive, goofy, crazy, and beastly. Nice :)

Having someone else on the track always makes it a lot easier and more fun. Good workout!

It was way fun. We are going to get some other people to come in the next few weeks. We live around a ton of runners/tri athletes. I loved it today!

I always love how I feel after a good speed workout!!

Carina ditto! I felt like I had an instant runners high. Kinda funny

Speed work is hard, but once it is done I feel like a million bucks! Nice work all around today Lily! Say hi to Merri for me :)

That does sound like a lot of fun. Nice job, lily.

I am not a fan of speed work right now. I always feel like I am on the verge of puking the rest of the whole dang day! Nice job getting it done though!

Nice job Lily!

Thanks Rachelle. You can come with us anytime. I am not sure if you like to go that early though. Were crazy! (4:45 eeeek)

Matt sez: Get off the roads, get on the trails!

i have a few remedies for the nose exhaust. i can get you a discount.

run saturday?

Eeek is right! I am still waking up at 7:30. I've got to get myself going instead of sitting here reading everyones blogs! ha! I wish I had some of your morning motivation!

Exhaust up the nose does not sound like a good time. I'm with VH... get on the trails!

i dare you to eat a dozen.

I ate 4! I told you I was in trouble! So what about this running tomorrow chica? I am interested.

Yes, but did you eat them with a cheeseburger in the middle?

(http://dinersjournal.blogs.nytimes.com/2012/01/17/which-paula-deen-recipe-tops-them-all/)

At least you cardio loaded before Krispy Kreme loading. :)

I ate a full dozen once in HS. ha ha sad but true!

How come things that taste so good are so bad for you? It's not fair!

Andrea it is the worst. And yeah it isn't fair! :(

yes! go lily!

Tempo season begins! :-)

6:10! That's roundhouse to the face pace!

On your way for sure! Nice work.

Great start to the week :)

AMEN! I froze to death this morning - after I got home!! Shivered for like 30 minutes before my body warmed up again. What happened to the nice weather? :(

RAD whenever I complain about Utah's weather, someone always gives me the shaft. Like we need to just face the reality or something. Well what if I don't wanna?????? Ha

Yeah.

I hate the cold. You can always complain to me about cold. I don't even turn my heater off until like June! :)

It was beautiful today! I will take the cold over the WIND any day. So nice to have the wind go away! IT should be 66 by the end of the week....YEEEHOOOO!!! We better plan on a run together! :)

aweSOMe. Lily. You're one tough cookie!

The great thing about the track is that there are no conversions, calibrations, adjustments, etc. Its 400m around and the stopwatch and tape measure never lie. I agree that workouts like this will definitely get you to where you want to be!!! Great job doing it on only 30 seconds rest.

Great job Lily!! you rock!

nice!

Thanks Allie, Oreo & Bonnie!

Jake the 30 seconds rest seemed to be just enough to carry me over into doing the next one. It was hard, but I can see where fitness will improve with this. I would like to do some 200m. Any suggestions on a specific workout? You can email me if it's easier.

I like doing 200s in hot/cold fashion - run 200 fast, then 200 easy, but you never stop moving. I think that is more geared towards carrying over the leg speed / turnover into a longer race, as opposed to running 200s to train for the 800m, where its totally lactic.

ha! That's what I thought you'd say. Great plan!

Its just such a simple workout, and its beneficial, and mentally its easy. No point in over-thinking things too much :-)

Yeah because the secret is.... there is no secret! :)

Way to go Lily!! These kind of workouts will definitely pay off. :)

The track sounds like fun. I need to try that, but I don't want to do the almost puking part. :) I'm a wuss.

You had a great workout yesterday - you should be tired! I always think about running slower this way - because I'm running slower, I'm on my feet longer and thus getting a more aerobic/endurance benefit. That 8 min barrier is mentally tough to get over though!

Nice job Lily! I used to be the same way if I saw a pace above 8ish but then I realized that was why I was constantly sore/achy/fatigued. Because I wasn't running enough slow recovery miles. Slower aerobic paced miles are a major part of the equation in my opinion. I love running slow now. ha!

I ran 10 miles @ 8:22 pace this morning and felt fantastic about it. There are a lot of little benificial things that go on in your body while doing slow runs. Let the fast days be super fast and the slow days be slow.

I totally have this issue (not as much now that I'm so slow) I think when I start running faster again I'm not even going to bring my watch with me on recovery days!

10 miles for you! Miles are up again!

You burned tons of calories today! Get ready to eat lots ;) Wow, look at your new pic!

I was thinking about your workout the other day... 12x400 w/ only 30 secs rest is really hard... especially since you were essentially doing them at close to 5K pace... that's an awesome early season workout... I bet you aren't far off 5K PR shape right now, and you haven't even raced.

Jake..... I have been thinking the same thing all day. I was thinking it's time to find a 5k and see how I am stacking up. It's early and I never start racing usually until May. I hope I am in shape enough to get what I want out of the 5k. I don't care when it happens, whether it's not until the summer, I just want an 18 minute flat 5k time. It has been bothering me for years... I need someone to come to the track with me and force even quicker turnovers. Maybe my brother....he is a fast sprinter. I need to enlist his help or something.

Sounds like such a fun morning Lily! And I think this is going to be the year of the 18 min 5k for you. :)

Up and down the canyon - its really hard to beat those kind of runs. Especially since provo canyon isn't killer steep... build the strength running up, turnover and speed coming down.

Great run this morning!

Nice job, lily. Wish I could join you for some of those runs.

Thanks Jake and Dale. Jake I totally agree, and that's the plan.

Dale, join anytime you would like friend!

Hopefully when I get back to running this summer I will be in shape enough to do these canyon runs with you :) I love Provo Canyon!!

MOVE PLEASE! he was a fun guy. i just invited him over for pizza.

thanks for the run this morning. it's always great to see you. you have a great summer of racing ahead of you! i will be in touch about next weekend.

also, one of your fingers looked really crooked and swollen...just thought i would let you know.

Thanks Lily, I'll try and make it down sometime.

Allie, are you talking about my finger? Because one of my fingers actually is crooked and swollen. I jammed it on stair railing at work while I was running up and down the stairs.

Very nice run, Lily. I think the combination of up/down is perfect for building strength, stamina and confidence. You'll rock that half!

dale - apparently we all have finger ailments. lily's injury involved a stove, a car, a spirit fingers routine, and small children. the skin on my fingers is lost somewhere in a semi-dried mass of mortar. this is all true.

Nice run Lily! It is always a good time to have Allie and her mis-haps around :) Sounds like she is rubbing off on you! Not that that is a bad thing.

Good plan on the canyon runs. I'd love to join y'all sometime. I'll just have to bring my 'slow' crew so I'm not alone and get attacked by those killer bikers!

Great job Lily! I am definitely up for joining you anytime as well. I would have been dragging way behind today though. ha!

I totally agree that the bikers are completely annoying!

You have me laughing right now!!!

What a great run you all had! :)

A stick in the front spokes will show those bikers who's boss. Then you know you can outrun them with those sissy shoes they wear :)

that's the way to get a sunday morning started off right. nice job, lily.

So so nice out this morning huh Lily! Nice work.

Thanks Ladies. It was such a beautiful morning. Sundays are my favorite days. Its just a short run but so peaceful!

Nice job getting so much done so early!

Holy Crap, I was lucky enough to get home just as the crazy wind started!! I can't imagine trying to run tempo in that!! Nice job. And that really is kinda weird about the street lights. You should test it on other things today ;)

I notice that sometimes too, with the street lights. They are programmed to go OFF when you get near them. Now that doesn't make much sense to me! So maybe you are right, its not the lights themselves, but the powerful MOJO we are giving off.

Awesome workout Lily! It was definitely windy this morning. Stupid wind!

The wind my peeps..... so nasty! I had to run straight into it for more than half my run this morning.

About my energy/PH? Wella, my friends are convinced that I have a strong PH. When I stop training so much and am around them more, their monthly cycles start acting up then end up matching mine. So weird. And that is no lie.

I tend to make the light bulbs in the house pop out too. It's really weird, but that's the truth. it's all my mojo-femininity ;)

Hahaha.

Okay so I just walked downstairs for my 3rd cup o water of the day, and I touched a little tin star night light next to the sink, and the night light bulb turned off. Honest. What the?!?!!!!!!!!!!!!!!!

You are on of the X-women. Kind of like magneto, but more luminous and less evil.

The race calendar is pretty slim in April. The only ones I can think of in that timeframe are the 5K that goes along w/ the SLC marathon, and Thanksgiving Point. The SLC Running company is also having a free race on the 28th... its a perfectly flat out & back course.

Nice workout Lily! Jake is right that the 5k options are kind of slim in April. There are a ton in May though. Are you doing the Provo half marathon?

I have been meaning to run the SLC running co. 5k for the last 2 yrs. Maybe I will this time. Thanksgiving point sounds kind of tempting as well.

Rachelle I am running the Provo half. UVM half too. My focus is more UVM half, and use Provo as a tune up. Either way, I am stoked to run both.

Lily, I think that's a great plan if the focus is UVM. That's exactly what Andrea and I did last year - 5K at the end of April, Provo 1/2, then a memorial day race, then UVM as the big one.

Jake- sounds like I'm on track then. I've never run a half this early in the year. I'm nervous. Not sure how my body will respond u know?

That's why you do it. Rustbuster! And that's also why running a lower key race like a 5K first will take some of the shock away from racing again. You'd rather feel that "racing pain" for the first time at mile 2.5 of a 5K than mile 2.5 of a half-marathon!

True dat! You're so right! We think a lot alike!

lily -- cookie chaser on the 28th. you have to defend your title! also, lysa from the blog is putting on a fundraiser called the save the day 5k for a cute little guy named gage. that one is also on the 28th. details are here: http://www.facebook.com/events/250327241717495/

good call on cookie chaser! my dream is that one day i'll be fast enough to be mr. thin mint!

Nice job on the 400's!

Thank you! I am trying hard to hit the 90 second per. It burns so bad at times. I fade nearing the end, but at least I'm out doing them right? :)

Can I borrow your speed for my next race? .. Sweet.

Oreo HA HA! I would lend you that if it were possible my brotha :) I am VERY curious to see what I can whip out at a 5K in a few weeks from now. That's the plan so I need to decide on one. Probably either the cookie chaser or Thanksgiving pt. Nervous...

I'm excited to see what you can do!! You are SO fast!!

Thnx Carina...I don't know. I am so unsure of myself at times. I am really really trying though.

Yes super fast! I like your elliptical reasoning. I will have to adapt that plan some day :)

You rock Lily! Nice work. I'd rather run 10 minute miles than set foot on the elliptical. I don't know how you do it but you are amazing. :)

I have learned to love my recovery runs. But it took me over a year to figure out that it is okay to run slow. It sounds like a nice relaxing morning. :)

I'm not world class but I run 8 minute miles all the time and never feel bad about it.

Weldon Johnson (letsrun founder) says that he was doing his recovery runs at 7:30+ pace when he ran 28-flat for 10K.

Camille says she regularly runs 8-9 minute pace, and she pops out about 5 fast marathons per year:

http://camilleherron.com/training-2/

Very, very few athletes can handle running quick every day. Not many of us are like Bernard Lagat.

You are going to have an awesome year. You're working hard - and you need to let your body absorb the workload from the track sessions. Stress, then adapt.

You should see the bright side here.. if 8 - 8:15's are your rec time.. That's freaking Awesome!! and what Jake Said...

You'RE on target!!

Wow such an awesome blog post Jake! That Camille Herron truly is a genius. Thanks so much for linking that.

Yeah, nothing wrong with 8:20 splits whatsoever. Let your body be your guide, even if it is 10 min splits. I think proper rest equals rewarding hard workouts. Can't have both for very long. Either you'll experience burnout, or your race times with suffer. You're on top of it.

Way to get'er done even when you are tired! Hope you enjoyed the movie!

oh, I hear ya on making sleep a goal! I'm heading out for a nice little 5 right now :) won't be that speedy for sure, but I'll get 'er done.

Thanks Toby and RAD. RAD have a good run. Toby-I liked the movie a lot. Super good, I was fighting grogginess during it tho. The life of an early riser is tough... ahaha

So glad you and your hubby got to go out last night. How fun!! And yes sleep is so important. I love to sleep and eat. :D

Have a great weekend Lily!

Good run and paying it forward! :-)

great running, lily. you are right, you just never now how someone is feeling, and those little things mean a lot. nice post.

Yay! I think you will totally suprise yourself at the 5k Lily. Your track workouts are definitely going to pay off. :D

Rachelle I hope so. They have definitely shot my fitness up in a short time.

You will crush that 5K. You're going to have a great year. 6 min on chest. Woohoooo! :)

If I can offer one tip on the track work - if you get into the routine of doing the same workouts over and over again, there will be a tendency to compare week to week, and fitness gains don't happen that quickly. So mix up the workouts. 400s one week, 200s the next, maybe 600s or 800s another time. Or do a "ladder" - something like 2-2-4-4-8-4-4-2-2. You'll see better adaptations and improvements if you keep changing the stimulus.

Love the advice Jake gave!!! You're doing so great with your training. Don't get discouraged :)

Wella thanks for the suggestions. That is a good idea. So next week I will change it up.

Have you ever done more than one tack workout a week? I know it can be a bit risky at times doing that. I thought about pumping another one out later on this week. (sunday?)

Horrible eating? Like Cadbury mini-eggs and peanut M&Ms?

yeah I have regularly but it depends on what the purpose is... like there have been times where i've done mile or 1K repeats on the track, and then come back later in the week and done some shorter (200m) stuff just for turnover.

if you are doing a longer run on saturday, though - i'd wait to hit the track again until monday, probably.

you still did the workout and that counts for something! your training is great -- just mix things up as jake said and you will be loving the track again.

i hope you can get some more sleep this week.

You're doing GRRRREAT! You know what... I've LOVED that we've moved!.. I have more time for the gym and I love seeing YOU! Keep up the your fitness goals! Im excited to watch you excel! Happy Friday... (even though this is Thursdays post! haha. Eat some rio, some Easter candy and WIN me some money at the egg hunt tomorrow ;)

nice job, lily! that's a lot of TM miles.

snow. ugh.

Allie it was....a whole lotta tm miles. I'd rather stay in bed sometimes than tm it. Ugh. This snow is ridiculous. Reminds me of the cookie beater last year

After last year's experience I won't go to the city ones until my kids are older. Max just can't handle it yet. You still have snow? We have nothing. I even mowed my lawn today.

Happy Easter.

I swear SF is like the only city in the State that got hit with snow. So weird! Happy Easter Lily. :)

No sugar?? What about all the Easter candy?!

I had some today. But honestly, I've had my share and more of easter candy for weeks. Ugh!

Giving up sugar is one of my favorite things to do. The first week is super hard, but after that I don't even crave it and I feel so good!!! You don't really look like you need to drop any weight though :)

I drop 3 lbs. of sweat every time I run.

I am such a sugar addict I need to try this someday!! Great run this morning and I couldn't agree more about the weather!!!

You can definitely do it Lily. Just get all the Easter candy out of the house. :)

Great workout today!

There is a great quote from legendary distance guru John Kellogg...

"Why do you run twice a day?"

"Because it works."

I'm a believer

You shouldn't be out running by yourself when it is dark!! Do you have mace??? I just bought a couple of running mace things. You need to get one! I worry about you....just because I worry about CREEPERS! Be careful!

Amy I do run with mace :) it's all good.

Great workout today Lily! There were 5 horses wandering the streets of Payson this morning. Totally freaked me out but luckily it was light out. You are doing awesome with the doubles.

We need to get on the same schedule after Boston so we can run together.

i am afraid of my shadow in the mornings as well. i am also afraid of mailboxes and statues that stick out in the corner of my eye. i'm also afraid of the guy that is always sitting on a bench outside of the sugarhouse jiffy lube.

pepper spray.

good job with the doubles, lily!

I miss two a days. These days my body just doesn't want to do them:( nice workout and running. You rock!!

I have completely forgotten what two a days feel like. THEY HURT! My legs were a little sluggish last night. I think I am going to take a day in between the two a days. So rest from it tonight, and do a two a day tomorrow. I am pretty sure that's what I used to do. Every other day scenario.....

I'm at a point right now where I'm just starting to incorporate them in again. It weird how last fall the two-a-days were easier than longer one-a-days. Right now it just feels hard though! Just a different stimulus, I guess.

Honestly the only thing that kept me going on my workout today was knowing that I was going to be up against some of the best 5k runners in the nation on Sunday! Yikes! As long as I don't look too hobby jogger-ish in comparison, it will be a success.

Good luck on the sppedwork tomorrow!

Thanks Andrea. I think you will do just fine Sunday. Go for it!

Yay!!! Go Lily!

Sounds like things are working out nicely for you right now. Love the two a days! You're inspiring me to start doing them again once I'm healthy.

Thanks Josh and Kira :) I got my trackwork in this morning. It was awesome. Now to update that.... I'm on it!

You should have checked that bag to see what was in it. Who knows what treasures you could have found in there :)

You did GREAT on that! Nice job!!!

Awesome workout today! And on tired legs and everything :) Way to get those 5k legs moving!

Do you like 400s or 200s better?

Thank you! And thank you again for the workout!!! You're seriously THE BEST!

Andrea thanks for giving me the drive vicariously through your blog last night. It really did! I like 200's waaaay better! :) 800's are scary in my opinion haha

Andrea which do you like better 200 or 400?

200s definitely. They are mentally so much easier. But once it gets past doing 12 of them, I think I would rather do 400s so I don't have to do so many reps. Maybe I should just get mentally stronger? haha

Oh the mental part.... a whole different can of worms!

I was wondering where Julie went. . . and where you were! The gym was empty! Spring break!!! Wow. I need to hit the track too. Good job, and thanks for the comments :)

Great work Lily! You did this perfectly and Wow what a tough workout with such short recovery. I am very impressed. :)

Way to rock the speed work. I'm excited and nervous to do these types of workouts again!! If we lived closer it would be fun to meet and do them :)

Way to go Lily!

I did 5 miles @ 8:08 pace today, so you would have beaten me by a good 25 yards! :-)

Ha!

Thank heaven for recovery miles. It felt good to just take it easy this morning.

Yeah that's the nice thing about just letting yourself run slow after harder workouts... you can just relax and enjoy the run.

Someday I'll have to get the scoop from you and Andrea on how to eat. I get so confused about what to eat and when during my training. It's a bit of a struggle.

I have to laugh b/c I definitely am no expert or role model in that category. I probably could do things a lot better myself :-)

:) this is to funny. I was talking to Lynsey Dunkley and she said the same thing. She eats a ton of candy and chocolate everyday. Cracked me up!

If you dish it, you better be able to take it! The beating that is.... ;)

Poop Lily, you should be tired after your workouts this week. Lookin good.

You had a KILLER workout on the track yesterday Lily!! Awesome work, I'm glad you felt good about relaxing and just taking it easy today. Gotta love that 'beat my legs up' feeling :) isn't that what we live for?

Nice work:) recovery days are great!'

Lily..You actually need to sleep..have you tried that?? Also - I would imagine it's taxing to be super human like yourself...

I would definitely get your iron and thyroid hormones tested. They are two super common problems which are easily fixed, but often go undiagnosed.

Lily... I had NO idea. I know you have complained about being tired a few days.. and for the last few weeks you've seemed less talkative, but I just figured you were in the ZONE! I feel so bad...Being a tired Zombie is NEVER fun. Seriously... and with all that you do! Caffeine chews help, but I agree with Oreo. You need some sleep, no more late nights! You have a curfew ;) hehe

oreo you're right. I am not sleeping enough. Maybe it's time to sleep in a little longer and just run, and strength train only 2 or 3 days a week at home afterwards. Maybe sleeping more and running first things will help me more.

Jake I am going to make an appt. I can't hurt to get things checked.

Recovery is one of the hardest things for runners to do. If you don't recover properly your body is in constant breakdown mode. Sleep...it is your best recovery tool. Take one day and sleep in until you wake up, run in the afternoon evening if you run at all. Give your body a break, it is a wonderfully smart 'computer' and will tell you exactly what it needs you to do...you just need to listen. An appointment to get stuff checked out is a wonderful idea! Do it, it certainly can't hurt at all. But rest is the thing you can do right now...without an appointment :)

+1 on RAD's comments. Lots of sleep is key. I keep track of how many hours of sleep I get every night... never less than 8 hours... usually 8-9. Makes a huge difference.

i agree with the above -- have your doc check things out. it's probably a simple fix and it will be worth it to start feeling good again.

about your calf -- just be careful with it. it's likely that it is knotted up and needs a good, strong thumb to dig into it (not pleasant, but it really helps). just keep tabs on it and do whatever is necessary to help it feel better (even one or two days off). warning signs of a stress fracture: 1) you can't press on the bone without jumping through the roof. 2) you have pain with every step when you run and it doesn't get better after a warm-up. please don't let it get to that stage though. running through it is not worth it. ice and massage! take care, lily.

Lily, I am so sorry that you are feeling so crappy. I went through that a few years ago and ended up having Mono. You are one amazing runner, I can't believe a 7:52 pace is sluggish for you! I'm sure you and your doctor will figure it out!

nicely done, lily. feeling better today? you really put in a good week! awesome.

Thanks Allie :) I AM feeling so much better. I slept in an hour longer today. My husband dug into my calf the last 3 days and I rolled it 3 times a day and its feeling much better. I haven't done a 50+ mile week in months I think.

Goodness, i am looking at what paces you are calling sluggish and no wonder you are bone tired! ;o)

Hope you are feeling better today and getting some rest. I have not had much time to blog at all for months now so I feel bad that I do not know what is really going on with anyone. BUT I know that when my training gets into the "serious business" phase, I get really tired. I try to work through it for a few weeks and, if I can't, I lay low for at least a week. SO, if you can afford a little break, TAKE ONE!!!! You have earned it and sometimes out bodies cry out for it!

Girl...you need more than an hour of sleeping in. Sleep till 10am tomorrow (at least).

thanks Toby :) you're right, I need to sleep in even longer.

Thumbs up

You are so fast.

Hi Jun :). Kam-you're in Boston right? What's your bib number? I need to get your text updates.

Lily, I'm 6474.

Thanks Kam. I just dialed your bib in for your progress. Good luck! :)

Hep C lion - ha ha, I know what that is.

I watched some Boston coverage too, caught a few secs of Jake K right at the finish.

I get watery eyes too, but usually only if it's cold. It really is a pain to run through! Great recovery run today!!

Haha hepC. Dang I hope that thing isn't spreading hepC. Poor kids.

hep c lion?! oh my! i drink out of that almost every morning and i sometimes bathe in it. now i'm grossed out.

i've seen those water lily eyes. it's a sign of wisdom and speed.

I'm definitely no expert, but maybe if you didn't elliptical first it would make a difference. Nice work getting out this morning. The river trail sounds so fun!

Carina you're right. I just need to run first. Okay, so that's the plan from now on ;)

I think Burt stole your getupandgo

I believe in multivitamins.

Good job on doing your workout even though you weren't feeling it.

I have the answer: Diet Coke. :)

Seriously though maybe you just need more sleep. Hope you start feeling better.

You are awesome for even attempting SW when you weren't feeling it. I definitely think sleep, good nutrition, and lots of laughing helps. :)

And yes lets start running together. Give me sometime to recover. My first mile today was literally 10:15! ha when my legs come back I will let you know.

Scott is on the right track... but he means Diet Dew! :-)

You'll come out of this funk. You're strong and tough. That reminds me, I need to start taking my vitamins again.

Good for you for doing SW today. I have a hard time with this too, but everyday we can't be our best :/ You're awesome, don't worry too much about it!!

Seriously?! Nice run Lily! What is your next race?

(GUlP) Thanksgiving point 5k on April 28th. FREAKING SCARY!

FREAKING EXCITING! I'll have to see what that morning looks like....I would love to be there to scream for you and see you cross the finish!

My eight year old is doing the one mile run. Maybe I'll see you :)

First race of the season. Woot, woot! You are going to do awesome Lily!

Amy that would be awesome if you can.

Carina I will watch for you ;)

Rachelle I don't know, with the way I've been feeling I just don't know you know? hahaha that's a lot of know's! Noooooooo!

Want to come pace me the last mile? half kidding, I know you're busy :)

Sounds fun - have a great weekend!! I love both of those areas.

Lucky bastard.

LoL, what's up Derunzo?

fun fun!

Jealous!! Sounds like heaven :)

Not much over here in Massachusetts.... the West is the best for sure!

What.. seriously we were right across from you... That's crrazy!

Oh man that sounds like a gorgeous run. I am jealous you are in St. George I love hiking in Zion. so so fun!

wow, a wonderful day yesterday! I'm like RAchelle and a little jealous.

Glad you enjoyed yourself.

You gotta post some pics when you get back! Did you like Angel's Landing?

Angels Landing was so cool! Wow! it was a little scary, but not to bad. So glad to experience it :)

Sounds like so much fun!

Lookin' good Lily. I am way behind on your blog but am fighting to come back and be a good blogger!

What... everyone was down there this weekend..!! That hike to angels is a dooozie..

sounds like you had a fun vacation. nice running this morning, lily. i'm loving the lighter mornings as well. summer is almost here!

Allie come back to my blog for a picture!

beautiful!

Nice picture! And I am willing to bet most of those lbs are solid muscle. You are definitely NOT relaxed.

It is a lot of muscle I built over the winter Melody, you're right. I feel like it's slowing me down though? I know that sounds weird but I swear it is. Some of it is fatty patty though. It has to go... ha :)

Nice workout this morning Lily! I agree about the mornings. It is nice to not have to worry about running in the dark. We need to start aligning out workout schedules and running together at least 1-2 times a week.

Love the picture! :)

I love Zion Canyon!!!

I love Angels landing. Did you go all the way to the top? That last dance up the ridge is a bit exposed. I can't wait to get back there next month.

Beautiful Lily! Nice work this morning as well as getting your rest on :) it really does help. I need to remember that myself!

Scott I did make it to the top. Those pictures are on my Nikon. I've just got to get the card out and upload to web albums. The picture posted here was with my phone. RAD sleep is underrated. We must sleep more! :) Jake, have you been to Capital reef? (I bet you have)

I've only been through Capital Reef briefly several years ago (before I even moved to Utah)... haven't done much exploring there. So many places to go!!!

Capital reef is awesome. I ran one of those trails there last summer in the heat right before hobble creek. You've definitely got to go! :)

And you make fun of me for sweating???

Burt that's because I've seen you do P90x and your pits were like water fountains.

Cool picture...Zions is an inspiring place...glad you had such a sweaty good time there...

You should have seen me in San Diego this weekend. Which reminds me, I posted about you last week.

Yay for feeling better! Cute pic :)

Great track work Lily! I hope your calf is feeling better soon.

Very good workout.

Your 5K might not have changed quite YET, but you're on the right track towards really dropping it now. Another couple weeks of these workouts, a rust-buster race, you'll get there.

Are you running T-giving point 5K this weekend?

Yep Jake I am. I'm scared. Its been 6, almost 7 months without a race of any kind. Freaky.

Rust buster. haha! This weekend we'll find out just how rusty I am. So scary

Try to stay relaxed and don't expect the set the world on fire in your first race in 7 months! Re-learning how to race (ESPECIALLY in a 5K) takes some time. It takes me several 5Ks before I start to figure out how to push through the inevitable pain barrier.

Nice workout today. Make sure you massage the calf out really good and ice it!

I liked your Zion pic! It's so beautiful there!

Thanks for the reminder Andrea. When your a Mom, it's so easy to forget about yourself once your home and delved into the day.

I'm going to roll it out, ice, and put my electric machine on it. I know it will help it.

Jake- great words of advice. Every spring I break out with a 5k and they are usually my worst. I will DEFINITELY be re-learning how to race on Saturday.

And I will be re-learning how to endure the following Saturday at Provo City. I am a bunch of nerves you guys. Heeeeelp me. :)

Lily, if it makes you feel any better, it's been 15 months since my last race.

You can do it!!!

I didn't know you were racing TP 5K! I'm going to bandit the half with some crazy gals that are registered (Toby). So, I will hunt you down and say hello!

I agree on the race thing, 5Ks are just torture and it takes a few to remember how to not let that "I'm gonna die if I don't slow down" feeling overtake your plan. That said - I have no doubt you'll kick some trash!!!

RAD you're so funny! Thanks to you and Thanks Dale for the votes of confidence. I love this blog!

Nice workout Lily! These track workouts will definitely pay off. It is hard to see the gains right away I think but they will in time payoff. You just wait!

Maybe if I ever decide to hop off my "I just wanna run as slow as possible, stop and take pictures, and look at scenary" train I'll start hitting the track with you.

no nerves, lily. you can do it. the 5k is fun. F-U-N.

5k's are F-U-N, repeat it everyone. THEY ARE FUN

Sounds so nice!! So glad you are feeling better :)

Yea! Loved reading this post. Thats my Lily! hugs.

Way to go Lily! There is such a satisfaction in seeing all your hard work pay off! Remember to get your sleep (nap if you have too)! I'll look for you on Saturday. I'm running the half (kinda of...I'm doing my 22 miler, so I won't be racing it). Good luck!

Nice work Lily! I love running too. :):)

Thanks ladies :)

Maybe it's hard to explain in words because you don't know the difference between your and you're. Am I still in brat mode?

gliding right along

light as air, breathing easy

outrunning the dog

I'm going to give you an aneurysm. Don't mind me. Besides you've got a wedding to plan for. Lily and running sitting in a tree...

K-I-S-S-I-N-G...a plastic guard dog.

an aneurysm

i guess it's spelled correctly

like chrysanthemum

Nice job, Lily. I'll let you know if I ever feel like that.

You did all that already? Those are my favorite kind of gym sessions...

Well it was kinda fun :) I was happy to leave and run by the river here though. Always fun!

When I'm not huge and prego, if I can ever get back to running that fast I would love to come run the river train with you one day. It looks so beautiful, you are lucky to have it so close!!

Carina FOR SURE! You will love it. It is beautiful!

Nap time?

you'll do great. have fun tomorrow. i'll be off chasing cookies. do you remember when i limped around in the snow last year watching you and james? ahhh, memories.

What time are you going to packet pick-up? And do you still want to BBQ after tonight? Matt and Alicia are in for sure and Eric and Catherine are a most likely.

You're still gonna be way fast, even with your recent fatigue. I wish I could come see you run but I will be on top of Timp tomorrow.

Hey Lily, I know you'll do great. Don't over-think it or you'll go mad. It's in all the medical running journal's....or so I hear. Have fun tomorrow.

Good luck on the race, and congrats on listening to your body and taking it easy. It IS so hard to do. Heal that calf quickly.

Thanks you guys! I am a little scared. I will try not to think about it anymore today.

Jun, I am still unsure at this point about tonight. I don't even know what time I am going to go get my packet. I will let you know here in the next couple hours. It may just be me because I think my boys have baseball games.

Good luck tomorrow Lily!! Sometimes when I feel like crap the day before a race I end up running better so you just never know.

You'll do awesome, hope I see you :)

I think it will digest into a sub 18......... BOOOOOOOOM!

What? You are running a 5K tomorrow? I have been out of the loop this week! Which 5K? Good luck! Good luck! You are the sweetest Lil! XO

Hey, where's that RR? Great job today! That should be a HUGE confidence boost for you. Thanks for the tabs. I'm excited to try them in my tempo run on Thursday :)

Congrats!!!!!!

Great job this morning Lily - this is what I was hoping for you, that you'd finish strong feeling like you can't wait to race again b/c you left something in the tank. The way you were able to increase the pace so much at the end shows that the work you've been putting in at the track is paying off. That was a truly honest course, quite challenging, and you are only going to get faster!

I agree that the best part of the morning was hanging out and talking to everyone afterwards. Such a great group of people and runners to have as friends!

Lily, at risk of blowing up my inbox, I'd say try some grass running, especially when you are doing speed. The faster you run, the more violent the collisions are that your joints and muscles must absorb. It will take some time fot you legs to adjust to your recent track workouts. Nice pacing strategy. I bet it felt great to finish strong.

Congrats on a great race!

congrats LILY!! Glad you got that wake up call!!! That last mile rocks!! :D.

Way to go Lily, way to go!!! Clap clap. I knew you'd have fun. I love reading your blog and race reports. YOU crack ME up!

Congratulations on a great race and 10 years!

I do that too in races. Sometimes someone will pass me that I don't think should pass me based on how they look and so...there's even a song I sing in my head about it, but it's not very nice so only Eric knows what it is. But I'm slow enough that really a ton of people who don't look very fit pass me all the time. :)

I love the FRB too. What great people.

AMAZING JOB LILY!! I love your honesty LOL! So fun to chat with you for a bit this morning :)

Sweet! Sounds like a fun tough course. Great job.. and you are in super hero shape so, nothing but great things ahead.

Great job Lily.

WOW!!! CONGRATULATIONS on winning some mula!!! WAY to finish STRONG and get that racing fire rekindled again! GOOD JOB!!! You are an amazing runner! It was SO GREAT to see you! Can't wait to see you ROCK this season!

How could I forget the Altra Maniacs! They were everywhere this morning! SO FUN and yes TOTAL STUDS!!! :)

Great race Lily! Feeling like you ran too conservative for your first race is a great thing - that means you can run even faster next time!!

Great to see you after the race.

Loved reading this Lily!!! First of all Congratulations on the race you ran it absolutely perfectly and totally rocked it with the negative split. That has got to feel good!

About the shin splints I would really suggest living in compression sleaves when you are not running. I think compression has really helped me with my shin problems.

Lastly yay for 10 years of running!! That is just so exciting and I am so proud of you.

I was SO excited to see you still hanging around when I finished! You did a great job this morning and I had to laugh about your 'motivation' to check your pace. When I first started running, and was pretty heavy, I told my neighbor who forced me to train and run my first half "I HATE it when someone fatter than me passes me. I think 'hey, I worked harder than you for this...get the heck out of my way!'" So, his wife made a sign for me that first half that said "Fat lady ahead!" It was the crowning moment of that race for me :) Now I'm usually the biggest thing around when I race so I don't get quite as motivated.

You did a GREAT job on this race and ran it perfectly. I can't wait to see you bust a move at your next race! It is SO gonna happen!! Watch out racing world...here comes LILY!

Great race Liluh. For having no real sense of how your race pace would feel I would say you did amazing. It was great to see you, as usual. I hope you continue to enjoy my knot.

Ice- Dixie cups are perfect for this, just fill, put in the freezer, then peel back and apply after your runs and throughout the day if necessary.

Compression socks are great too.

Lots of massage.

Heal baby, heal!

Way to go Lily Meister! You did good cookie and what a fun day we had! Everytime someone asked me about my race I couldnt help but laugh. Crazy course! I need to talk to you about your caffeine pills you gave me. :)

First of all....how do you look so darn cute after a race? I felt like a sweaty, smelly fat lady :)

Nicely done on the race! Good things are coming your way this racing season!

Great job today!!! SOunds like it was one big fast party.

Way to go. I love the progression in the splits, I bet that makes you feel strong and ready for more :D

she-naaaaan-i-gans! way to go, lily. i think you ran a very smart race. i like your conservative start -- getting into 5k pace and be tricky after a few months without a race, especially if the course provides a lot of chanllenges. well done and congrats on second overall.

i'm glad this race fired you up for more -- provo city next week?

make sure your medal matches your dress today.

Nice job out there, especially on a not-so-fast course! Take every race as a learning experience - there's always another one to follow!

It sure was fun to see everyone!

And yes, the Altramaniacs are pretty dead sexy. :)

Congratulations! I think your time was amazing! In my dreams I would love to be able to run a 7:04 split - conservative or not - that is flying! Thanks for your comment on my blog. I love this site so far. It's been a great motivational boost. Again, congratulations on your race!

Congratulations on a great race!!

some things to get started with MTSS (medial tibial stress syndrome -- shin splints):

http://www.athletestreatingathletes.com/kinesiology-tape/medial-tibial-stress-syndrome/

http://www.sportsinjurybulletin.com/archive/1079-shin-splints.htm

Finally, I did this when I had this problem (and I think it helped):

http://www.physioadvisor.com.au/8892850/shin-splints-shin-pain-mtss-physioadvisor.htm

Hope the doc has good news, I am glad I read your day as I'm too impatient when it comes to injury recovery. So chin up and you can rock out the UVM!

Oh I am sorry Lily. I definitely think taking a couple of days off is probably the right call. Keep ice on it as much as possible and get you a pair of compression sleeves/socks. I am thinking about you. If it is indeed just shin splints and not something worse I am confident you will definitely be okay for UVM.

Lily- I am SO sorry, injuries are the worst. I always cry when I get injured. Shin splints are what kept me from running St. Geroge last year!! The good news is that with some PT they were pretty good after a few weeks. Hope the Dr. has some good news!!!!

I am sorry Lily! See a doc for sure for piece of mind at least. Days off aren't a bad idea either even though they suck. You can always bike :)

Stay positive Lily! Maybe this injury subsides in a couple of days or so.... you never know!

why do our bodies not like us sometimes?!? It makes me mad. Sorry Lily, I hope the measures you're taking help heal that calf in no time.

lily - you are being very smart. i've been in this boat before (exactly one year ago) and i didn't take time off. it got me nowhere. i ended up with a nice pair of crutches because i was stubborn. i like your plan and i hope it clears everything up with your calf. 3 days off is so much better than 3 weeks or months!

i'll hope for the very best for you. :)

dan - that smile at the end was supposed to be a happy/cheery smile, not a creepy one. :)

that one was supposed to be creepy.

Good news so far Rachelle, Carina, Rad,Derunzo, Dan and Allie. I've been icing like a mad hooker on the corner of S. Temple and my shin is already seeming to be healing. I even feel like I can do a short run tomorrow. I am so excited. I think I will be good to go on Saturday. Keep your fingers crossed for me! :)

And Lulu. Can't forget you!

First, great news that the ice is helping, Second, that's pretty cool on the featured section!

Hope you continue to improve and have a great Saturday!!

Wow - congrats on being famous! And I hope you feel 100% better soon.

What is this e power machine, it sounds rad!! I think as long as you're careful I think you'll be fine for Saturday and totally do awesome!!! That is so cool about being featured, I'll have to check it out!!!

Carina, this is the machine I have

http://www.epowermachine.net/breakthrough.html

Thanks Dan and Catherine. I hope I am 100% by Saturday!

That sounds really cool!! Pricey, but worth it!

OH, I'm SO glad the leg is feeling better. I'm not sure my 2 legs would compensate for your one in our 3 legged race we have coming up! whew...disaster averted!

The site sounds awesome! I'm proud of you for being such an inspiration to so many (not that you weren't already!)

RAD you're to sweet and thank you!

That's really cool about the facebook thingy. See? You're inspiring!!!

Regarding your leg pain...Have you thought about wearing compression socks? I don't know if it would help, but it's worth a shot.

Dale YES! I meant to go get some today and totally forgot! That is on the list tomorrow! :)

Right on!!!

SuppaStar level...

So basically running makes you fat and give you hypothyroidism? Interesting...

Glad the calf is getting better :)

Lulu I know. I don't believe that! I have been running for 10 years. I've taken 2 breaks for a few months when I was pregnant. And I am not fat, and I don't have thyroid issues. I actually have a lot of lean tissue. I wonder if this article was written by one of the crossfit weirdies. I like Crossfit don't get me wrong, but some of the intense weightlifting people always say things like this.

Totally written by a crossfit weird-o :) I love how he advocates the way to a bikini fit body is by not doing cardio, but by doing the opposite. What is the opposite of cardio? I am thinking chip eating and a lot of couch sitting.

"the 'cardio craze' — and it is a form of insanity — is on my hit list and i’m determined to kill it."

uuhhhhh...there is more to running than being "sexy and skinny for life" -- a lot more. no thanks, mr. kiefer.

i'm glad you are feeling better. looks like you are doing all the right things. i hope to see you on saturday!

also, i like the quote.

20hrs a week of running (I would call that insanity as well)? You would have to log 120 miles at 10 minute pace. I think the 8 to 15 hrs a week that a lot of us log is certainly within a normal range.

1. Glad you are feeling better! I think you are being really smart and taking a few easy days is going to get you to the line feeling good on Saturday.

2. The guy who wrote that article is an idiot. I couldn't even read the whole thing b/c gets me too riled up! Why does everyone have to be so extreme? :-) I realize middle ground does not generate pageviews and sell advertising like wacko-nonsense does... but you know what makes a lot more sense?... Balance! It doesn't have to be one way or the other.

On a side note - perhaps I found the secret to gaining weight. I just need to run 150 miles per week at 8 minute pace and the weight should pile on...

You'll be up to 200 lbs in no time on that regimen Chad! Or down to 75 :-)

Sounds like a win/win to me! Unless I die first....

This is too funny.

Jake you should read the rest of the crap. You know this was written by some meat head.

Chad I think the answer to your weight gain is Dunford donuts. Have you tried those babies? I get 3 stack high for my birthday instead of cake.

If I were Scott Wesemann, I'd finish it off with a Diet coke. If I was jake, it'd be a Diet Dew. :P

He took the conclusions from his sources way out of context. Terribly written article, in my opinion!!

I can guarantee that I have at least 5% less body fat than Mr. Kiefer - goo.gl/Qj68Q

Haha-I definitely don't agree with this article. I do have hypothyroidism-but I don't think running has anything to do with it, (my genes do) I think it's all about balance of eating right, training right-doing what works best for your body..

Also-great race on Saturday!

Dunford chocolate-chocolate donuts are my favorite, and no, i'm not chasing those with any diet crap :) The way I see it artificail sweeteners are the best way to ruin a great dessert that I am going to eat anyway.

Lily you are being very smart with your calf and I'm sure you will be ready to rumble by Saturday.

I didn't read the article but I have seen tons that are incredibly similar lately and it is so so frustrating.

Chad I think you should take on the expiriment. haha!!

On second thought I did read this article when you linked it to Susan on fb. I seriously cannot even believe it. I do think it is important to have balance but common the author is going a little too far.

Chad haha!

Christi thank you! And yes, balance is best for sure.

Andrea- did you see one of those studies was on female rats? Wow.

Chad I drink coke zero sometimes, and when I am feeling saucey, I will drink a loaded Dr. Pepper. Yum

Rachelle thanks I am trying to get this calf thing resolved. So far it's working. And yes, this article is frustrating.

People write articles like this to justify not doing the hard cardio workouts. Makes them feel better.

You're going to do so well Saturday:) can't wait!!!

I agree with Jake. Balance and Moderation.

Steady state 65% of max sounds like very easy, flat recovery miles. If that's all you are doing, then it seems reasonable that your body would become static, absent other types of exercise or stimuli. If you are running on varied terrain at different speeds, you don't fit the profile of the runner he's being moronically critical of. His finding seems to be, "Don't do the exact same workout every day." GROUNDBREAKING stuff...

"If you can't dazzle them with brilliance, baffle them with bulls***."

80 articles cited? Huh. Pretty impressive. It must have taken him a long time to copy and paste them from the CD they passed out at the professional trainer conference he attended. I love how his climactic, clinching piece of evidence is just that; a single piece of evidence. n of one doesn't really prove anything; any number of factors could have changed "Jessica's" T3 level besides cessation of exercise. What a joke(r).

Jessica might have just eaten 6 dozen oysters the day before she got her T3 re-tested... that would alter it!

In any case, I'm done with running and cardio. In fact, I think I'll go out to the parking lot and try to flip over someone's SUV. That ought to get me in better physical condition.

You guys wouldn't believe the amount of guff the meat heads at my gold's gym give me for running.

Jake, can I join your SUV jumping club? Lily, you should challenge them to a race, any distance, any time. You'd mop up the track/road with their buff, hairless, spray-tanned, muscley carcasses.

So, right now, on FB, the personal trainer that wrote up my strength training diet posted this article about Women running into trouble on her facebook page. And now they're all hashing it out! Oh brother gimmie a break. You can't convince a meat head!

I hate that article. He *is* a dumb meathead.

okay, I'm glad you posted this here...because when I saw and read it on FB I didn't want to comment, or really know how to without offending people or starting a big discussion. Now, I can safely say my peace :)

I'm with the majority that doing the same thing everyday is just dumb. This is why we cross train. I don't think you need to do a huge amount of strength training to do it, and yes - runners do lose muscle mass, that is the name of the game. Your body wants to lighten up. But, that is why we vary our workouts and you throw in a little x-training and some lunging and and basic muscular work and you've got it made (in my humble opinion). You only need your body weight to do resistance training, unless you want to compete in a lifting competition or look that way, your body weight with simple at home exercises (wall sits, lunges, push-ups, planks etc) will take care of everything you need. I really do think you need more than JUST running to lose weight and/or stay healthy and/or reach your goals, but the whole lower metabolism and thyroid thing seemed like a bunch of garbage and non-sense to me. I'm glad my opinion seems pretty much on track with those that do the same thing I do - AND are more successful than I am at it! :)

Thanks for letting me vent here Lily, I've really been mulling this article over in my head since I read it on FB.

Oh, and Chad...I'd like to see you TRY and put on weight doing ANYTHING! Maybe eating 10 dunfords a day and NOT running for 6 months would bulk you up 5 or 7 pounds :)

good job, lily. happy you could get a run in.

does the pain in your calf feel more hurty (the muscle is sore to the touch/strained) or is it more achy (a deeper pain that feels more like pressure/tightness)? i am constantly battling sore shins and calves, and it's usually due to tightness/knots which leads to a feeling of pressure/aching. remedies: find the knot and dig it out, heel/toe walking to loosen things up, lots of stretching (mostly my hamstrings because tight hamstrings seem to be the underlying cause of my lower leg issues). i could be wrong, but this is what works for me.

i'm running the relay on saturday (1st leg), so i will see you at the starting line. :)

Do what Allie said...she knows her stuff :)

I like to take my rolling pin and roll out my calves and shins. Foam roller isn't enough for me. Sometimes when they are really tight, I will lay on my stomach and hubby will roll it harder. Then I ice and ice and ice after. It is usually sore for a few days, but will get better.

Compression socks too!!!

I have to second that I love what Allie said. I have started doing the hill/toe walking since my shin problems started (early Jan) and it really does help. So weird but it feels so good and totally stretches the calve/shin.

So glad you were able to run. Makes me happy! I hung out with the meat heads this morning. haha can't wait for one of them to tell me I need to quit running. I mean heck I've gotten so darn fat since I started running. sheesh! ;)

Allie it is deeper. Because during the day I am ok. I Can feel it a little walking up and down my stairs. I'm not sure how to heel toe walk? Is this a youtube thing I can find? Oh and, I will be watching for you at the Start. Are you going to be flying down the first half or just doing your Sisters pace?

Thank you Toby for the advice too. I need to get a compression sleeve for my leg today.

Rachelle haha! You know all the meat heads talk to me. They really do always ask me why I run all the time. So lame. Were so fat. psshhhh. Show me the heel toe walking tomorrow if I see you. mmkay? :)

Another bit of info I forgot to add in my blog today, my first 2 miles I did this weird run/limpy run. I was kind of slow until I had warmed up and then I finally dropped into the 7's. I was fine around 3 miles. Then ran ok for the last 3. It's so weird. So it does hurt to run /bounce on. Walking is ok. I don't get it. I am leaning towards some kind of tendonitis.

I'm no expert (especially on this muscular thing), but I think if it doesn't hurt walking...you're at least okay to run on it. When I had my Fracture in my foot there was NO earthly way I could've run on it without intense pain, even walking was bad. BUT, mine wasn't a SF it came on suddenly (with the dropping of some dumb thing on my foot). So, again I don't know...

I am happy to see you running and feeling good and hopefully now having little/no pain! Shins and calves are beasts to work through...and we use them for everything! Good luck with it!

Oh, and heel toe walking...just like it sounds. Walk on your toes for 25 feet, then lift up your toes and walk on your heels 25 feet. Alternate for .10-.20 of a mile (at least that is how I switch and how often and yes, it does wonders for shins/calves! - Allie needs to trademark it and call it Allie Walking).

all the credit for heel/toe walking goes to bonnie. when it doubt, ask bonnie.

Glad you could get some miles in. I hate weirdo pain when I run, it's so frustrating especially when you can't figure it out!

Thanks Rachel! Carina I'm glad I got to run today too. It was nice after the little break

What Allie said... er um, What Bonnie said! Glad you got to run today!

I'm glad, too. Good for you. Put your hands in the air, put your hands in the air, it's a stick up, stick up, stick up, a stick up, touch the ceiling, baby.

Really great news, it's always pure ecstasy when you break out on the other side of an injury. Good luck on Saturday whatever you decide.