Chug-along-chica!

Welcome to the blog!

Keep it fun, running is a life change. Two of my boys have ran marathons with me. The 6:31 mile says you have the basic speed to get your goals.

Jog a mile tomorrow instead of full rest.

Awww maaaan. Okay--I'll do it.

P.S. How's your piano practice coming along?

Worked with Sarah on a few simple songs. Got to the point where I can play a note if she names it within a second.

Excellent. Keep playing the songs you have already learned to improve your fluency. Maybe when we come through Utah this summer we could stop & say "hi". You can play your best song for me.

Woohoo! I am sooooo proud of my wife! Ran a great race on her birthday, no less, and did an awesome job of it. She and her best friend found me while I was waiting with Sam to do the kids .42 mile fun run, and they were totally full of energy and so happy. Now if only I could feel that way when I finish a road race . . . :)

Hey Lybi! Love your blog! You are an inspiration. Keep up the great work!

Happy Birthday, and good work. Now you have hopefully overcome the fear of racing. Try racing a 5 K in about two months and see if you can go under 30 minutes.

Hello Lybi...I think you did

a great job and considering you've only

been running for a few weeks think of

all you have to look forward to.

My friend and I are getting ready for a 10 mile run in June I think.

I didn't really have a good experience

with my last race because I crashed on it.

I was thinking maybe I'd run this next

one for fun....I like the water fight idea.

Thanks Sarah!

It's good to hear from you! You know you are an inspiration for me to keep running. If your can run while raising 5 kids and homeschooling, and doing the whole cooking from scratch thing, and practicing the organ and hour a day, surely I can get out and shuffle a mile or two a day.

Sorry about your loss. welcome to the Blog!

The best way to strengthen your cardio system is to run every day. have one day off for recovery. build up your miles no more then 10 percent a week.

good luck and have fun.

As Bill said, to build aerobic base you just go out and run. Distance and consistency are more important than pace.

Good work. You should not expect every day to be good. In fact, when I start training really hard, most of the days I do not feel that good at all, before or after the run, it is just not any worse after. It is like a long unending daze, except somehow I am able to push through it when the time comes to run fast. Also, do not make up for lost days, train normally, and if the break has been sufficiently long, then resume at a lower volume/intensity and ease into it. The train is gone, and you should not try to chase it on foot, catch the next train.

Ahhh the wisdom . . . Thanks Sasha. It is good to know that even you don't always feel super duper. I need to learn to slip into "daze" mode and just get 'er done.

Sorry, I only got in about 40 minutes on the piano . . . but you played the equivalent of a marathon today!

Thank goodness, my laptop can rest easy.

The real marathon is the concert next Monday. Ah!

Thank goodness, my laptop can rest easy.

The real marathon is the concert next Monday. Ah!

hey lybi- love reading your blog! I can sympathize with trying to be mom (mother of 2 here) & finding time to run! I've been running for 7 yrs. (since my youngest child was a baby) but at times more seriously than others. Now I try to run a race almost every month even if its just a 5k- to keep me motivated. Cool that you teach piano. I took through HS then quit, should've kept it up!

Well I haven't quite made a race every month for the past 7 yrs, that's just been a goal for the last couple yrs. and there's months I miss. I like your distraction ideas that you use while running. So much of running is mental and just convincing our bodies to go along! Sometimes I like to run alone and just think- sort out my day. But often I like to run w/ people & chat. Occasionally I go to the gym where I can watch a full size movie while I run (theatre room)- but when I do this I really miss being outside. During races I use music, but that's really the only time. Anyway- good luck w/ your training this next week! I'm going out of town so my challenge will be to see if I can make myself run on vacation!

Hey Lybi,

You are still blogging....good girl.

Sasha is still practicing the piano

He forced me to help him last night at like 10:30 when I was desperate to go to bed after two bad nights witha very

sick baby Jacob...sound familiar?

I miss you..it feels like forever since

we were there and we had such a great time

with you guys.

6 hours piano...did you have a rectial or something big to prepare for?

I've got to get better about blogging

again. I run every day between 2-5or 6 miles but I need to write it down.

My kids say Hi to yours...have a good day

Sarah

I just saw your comment about me running pregnant and I need to qualify that...I was just barely pregnant and had not really started feeling sick yet. I was also younger then and in better shape. I think that was my third pregnancy and I was less stressed with only two kids. Also by the end of that and all pregnancies I did just run a couple of slow miles. I just wasn't pregnant enough for that race to slow down yet....

Hi Piano teacher.

I think you could run a 5 k right now and live to tell about it.

your running about a mile a day. I would think a good goal would be 10-15 miles a week. for several weeks. keep that goal until you achieve it.

good luck in your training. Make up a schedule and fit your runs in that schedule.

I find that other than sleep usually there are very few scheduling conflicts at 5:00 AM. There is a point where sleeping extra 10 minutes is more effective than running extra 10 minutes, but I think it starts once you run at least 4 miles a day regardless of the amount of sleep you are getting.

I definitely have a scheduling conflict at 5:00 am. My pillow needs me at that time. Very important. The last time I was conscious on purpose at 5:00 am was probably staying up all night in college to cram for finals. Even then, it depends on what your definition of "conscious" is. I actually prefer to run at night since I am exhausted and good for nothing other than just going to sleep when I finish. Bad way to start out a morning IMHO.

Good work! On an unrelated note, I am missing a set of keys, and there is a possibility I left them at your house. The most likely location is under the sofa bed in the living room, or somewhere under a bed in the kids room.

Sasha,

We just found your keys today, and will send them to you first thing tomorrow morning. Sorry about the delay - we had looked everywhere we thought they could be, and ended up finding them behind (or under) Adam's dresser.

Thanks. I am very glad you found them. No hurry - I've lived without them for the last two weeks.

Stretching is important. Personally, I believe "after" is better than "before". Try spending ~10min. after your run to stretch, it may help with tightness.

As for altitude running, expect slower pace and getting tired more easily, especially your first run. Don't push it, and you'll be fine.

Keep up the good training! Judging by your mile speed, you can run at least 22:00 in a 5K. Just be consistent!

thanks for your comments Lybi. Yeah "T" & "A" are my kids. Its funny because my hubby doesn't like me putting names or too much personal info on my blog for security reasons. But I'm such a blabber I'm sure everyone has it all figured out. Anyway- I wrote that I ran the 5k this week faster than last week- that was a typo- my run yesterday was 1 min. SLOWER than last week. But still a blast. Ironic that we're both visiting sisters this week & running w/ the kids. To answer your question- most embarrasing running moment- when I was in 8th grade, doing the 50 yard dash- came in 1st in my heat- but stumbled at the finish and fell which caused my shorts to drag along the ground and left me scraped up and embarrassed in my undies!

Hey Lybi,

You are such a cute blogger...asking questions and everything...How is Colorado Springs? Your sister has 6!! Wow...I'm sure she loved it when you took them for a run and got some energy out. I think my most embarassing moment conncected with running (the spit dangling doesn't compare for me)...well it didnt' happen to me exactly while I was running but it concerned me since it was one of my kids. Did I tell you about the time Sasha had Joseph in a race when he was 10 months old. The problem was that he couldn't even WALK yet let alone run. He walked along with the help of a push toy and CRIED the entire way.

I was so embarassed as crowds of people watched and laughed at the "cute" sight...I had to fight the urge to grab him up and run away.....funny now..horrible then

You should expect that to a point, as fat is being replaced with muscle. Muscle is heavier than fat. I would not worry about weight at all unless it comes with a reduction in fitness.

Hey Lybi- Yeah, I gain weight when I run too- at first, then I lose. I think Sasha is right about the muscle weight. I also really have to watch my diet when I run because I am usually more hungry & tired when I run alot and tend to binge! I like to go by how my clothes fit and not the scale so much... Way to go this week! I've been slacking. My vacation really set me back. Meeting my running partner in the morning. Looking forward to getting back into the groove!

If a kid wakes you up, you may just as well go for a run right then on the treadmill. Idea for a song - of course, BINGO!

Ah, but a very cute hamster!

Thanks for the encourgement, keep up your running, you will get to your goal. I started running about five years ago, so if I can do it so can you. Good luck.

How did the concert go? I think its wonderful that you are keeping up with that part of yourself along w/ 3 kids! That's great! You'll have to let me know how WW goes. I've often thought about joining, but felt silly because I only have about 10 to lose- but sounds like you don't have much to lose either. I'm looking at your pic- you look great! I know people who've had great success on weight watchers. My strategy for now is portion control- planning my meals better and cutting back on eating out (my family's weakness!)

Chrisi - no need for weight watchers. Just post your daily menu in your blog along with your workouts. Free and effective.

Lybi - if 6 mph feels hard keep it lower. Also, do not raise the incline any more than 1 percent. Higher grade makes you go anaerobic, and you are not yet ready for it. Now the time/distance on your feet is much more important than how hard you are running.

P.S. - I have been able to play some hymns without memorizing them or looking at the keyboard while I play.

yea, Most the guys on this blog are freaks of nature. Real animals. They train hard and many have run for years to get to that competative level. Runners, run for different reasons. It does not matter what level your at. Just so you enjoy it.

Okay. Enjoying running must be a learned skill as well. So far I'm still pretty happy when my run is over. I assume it becomes more enjoyable as you get better. I know with piano it commonly takes about 3 years to get to the point where it is just amazingly fun.

The title of your blog caught my attention (since we've been looking for a new piano teacher), but I just felt compelled to answer your question...

When I started running again after a number of years, it definitely wasn't much fun. I was trying to get back in shape and everything hurt -- during the run and for much of the rest of the day afterwards. It was just sheer willpower that kept me going for the first couple of months.

Then one beautiful spring morning, a remarkable thing happened. I was running down a familiar road next to a field of alfalfa and I felt like I was flying. I was moving faster than normal, but I felt no pain or stress. I heard the birds singing, felt the sun on my face and noticed that the vibrant colors of the wildflowers for the first time. I felt so alive at that moment.

I can't say every run since then has been pure joy, but I've had a lot of runs that were just as good and some that were even better. Sometimes those moments come when I really push myself, sometimes they come when I just relax and leave the watch at home. Sometimes it comes running with friends and most often when I have the chance to run with my wife.

Over the last six years or so, I've met so many remarkable people through running. It just seems to bring out the best in people. I hope you can find the same kind of enjoyment from running that I have.

Hello Lybia, and good day!

I go by Bill usually. I enjoy racing. but I also enjoy running with a group or club. Racing can be pretty intense and not every one enjoys it. Running is a good way to meet friends that have some of the same interests.

Hard to explain. There is something special that you gain from pushing yourself to the limit in a sensible way. There is something special when you feel you are in control of your body as opposed to the other way around when you do not run.

Good philosphical question. I love looking forward to things (future-oriented), and training and racing always gives me something to look forward to (ie the next race). It gives me something tangible to dream about and pour myself into. I enjoy the building process and progression as well. If you build correctly, something beautiful may result. Also, I love the people, and much of my non-family social interactions occur while running.

You guys are so aweome! Thanks for the feedback. It really gives me something to look forward to once I get in a little better shape.

One of the things that made me want to start running again was going to the St. George Marathon when my husband ran it. We went to the pre-race expo. I just milled around with all those athletes and I could tell a real difference in them--and surprisingly it wasn't that they all looked super athletic. They just seemed more alive. There was a fire in their eyes. Someday I hope to get that fire too. For now I'll have to be content with this fire in my lungs ;).

I am certainly not the fastest runner (although I always love your compliments), so winning is not what does it for me. For me, when everything clicks on a run, there is just this feeling of exhileration, like nothing else matters but the enjoyment of the moment. Like that one time you ran in the rain and just loved it. I love you and am so proud of you.

It's a question that can be answered in many different ways and each person has their own answer, but I think we run because it is in our nature. We were born with legs and a heart and it is natural that we should use them. Although we live in a modern world with every available convenience (a world in which we don't need to run to survive), running seems to tap something primitive and deeply human.

Running really helps me enjoy the journey of life, being outside, better mental attitude about personal challenges. For many bloggers, they are at the top in the Utah racing circuit. For me, racing is fun, but not the reason to run, I ran for 10 years without running a race. Your will understand when you go crazy for missing a day of running, it will become part of you.

"ROOLS" Wow, you are getting runner tough. The extra effort gets you fitter mentally as well as physically. I will tell kind of a funny story about one of the "ROOLS" - My son-in-law was training with us for a marathon, I had just told him the "ROOLS". We were one step out the door and he complained it was cold, he lost 10 commando points. Awarding commando points is kind of game we play to reward each other (myself and my wife Sylvia) for extra effort and being a tough runner. You get 5 commando points.

B of BS Rools out

"ROOLS" Wow, you are getting runner tough. The extra effort gets you fitter mentally as well as physically. I will tell kind of a funny story about one of the "ROOLS" - My son-in-law was training with us for a marathon, I had just told him the "ROOLS". We were one step out the door and he complained it was cold, he lost 10 commando points. Awarding commando points is kind of game we play to reward each other (myself and my wife Sylvia) for extra effort and being a tough runner. You get 5 commando points.

B of BS Rools out

You asked what I comment as... I usually use Bill Cobler, but if I'm in a hurry I just go BC. It's not to be cryptic as some have said in the past. I've read your blog several times and your comments. Keep up the good work.

what kind of shoes are you running in? maybe time to buy a nice pair from a running store. No big five or walmart specials!

Hey Lybi...I've missed you....good girl on the three miles...you are on your way!!!

I'm feeling much better after my flu bout and have missed your comments and reading about your runs...I'm getting back in the swing of things and feel better.

Your bone density..that is really cool...

I've heard that impact sports are supposed to be good for bone density (contrary to

popular belief of the lazy non-exercising part of the country) nice to see some actual evidence.

Hey Bill-I have nice running shoes but they are old. They don't have a lot of running miles on them, but they have TONS of walking mileage. You're right, I need new shoes.

Sarah! I'm so glad you're feeling better. I always thought giving my kids piggy back rides counted as a weight bearing activity, so I never worried about my bone density. : ) But my dad has developed osteoporosis, so I had it measured--4.4 (I have no idea what the units are). The lowest it should be for someone my weight is 4.6. But now it is 4.8. Yea!

The Olympic races are actually often at night or in the afternoon, which would be a reason to boycott a distance race in a hot place during the summer. If a popular marathon were to be held in the evening of a hot day, the number of dehydration cases would be much higher, and you would see more death reports.

Death Shmeth. What is death compared to glory?

Great job on the weight loss! I'm jealous. I need to stop vacationing- always eat too much! Going to stay put for the next month and work on eating well & running! I can relate to crazy hubby schedule's & not sleeping! Its the pits!

Woohoo! I am finally home! A little worse for the wear, but it is so good to be back with my family whom I love so very much. Great job on both your training and your weight loss! You know, its actually pretty inspirational to read your blog about running even when you don't feel like it (previous blogs). Don't worry, there will be times when you will really enjoy the run, and other times when you will be like "lets just get this over with". The important thing is to carry on, and the long-term benefits will be phenomenal. Love ya, babe!

I laughed til I cried when I read your "warning" on Sasha's blog.

I don't sleep too well with Sasha away

either..a week is a long time too...I feel for you. That's why Sasha took us to Arizona with him...Thanks again for

making that possible.

I was thinking of your tomatoes that you had planted way back in April...just got mine in are garden...are you getting flowers on yours now?

BTW...I love your updated goals..I need to think about mine but keep thinking I'll probably be pregnant by the end of the summer. I have plans to run a 10miler in a month and a 1/2 marathon in August with my running buddy Adrianne.

I love musicals, love to sing along, but no one thinks a should. Fiddler on the roof and paint your wagon. Your positive attitude is contagious.

Sick as two pigs? How are you doing on your goal of 15 miles this week? Keep up the good work. What is your next race? Have you got it picked on your calendar?

Anybody who doesn't want you to sing just needs to hear more of you! Sing out, brother.

SickER than two pigs. This is a phrase my Spanish teacher in high school for anything notable. It must have started out with "fatter than 2 pigs".

Saturday I will run 2 easy miles and reach my goal of 15 for the week. No problem! My next race is a 5k on the last weekend in May--2 weeks away. AAAAAh! I'm a little nervous. Sasha said to try for under 30 minutes. My goal is just to run hard enough that I have to puke when I'm done. Apparently that is a good indicator of effort.

I just read this and it cracked me up! Your blog always makes me smile. I've only seen High School Musical 2x. First time tolerated it with the kids and thought it was a cute kid show. The second time I was singing along. I'm hooked too, looking foward to part 2! (You have given me the courage to come out of the closet with this- hee hee)...

wow, you have done a great job this week. Not only have you increased your mileage, but you also put the 11:000 mile girl in her place. Keep up the good work!

ha ha. Thanks for the good wishes Lybi. Best of luck to you in your 5K. Keep training consistently and keep excited about it, and not only will you reach your short-term goals, but crush your high school PRs as well. Cody is a good example of this. He took a hiatus from running for 6 or 7 years, then got back into it again. Within one year of good solid training, he has exceeded his previous high school level. He's now looking at running times he didn't think possible ever before.

As far as bloggers with faster 10K times, I think Ryan Woods has run somewhere in the 29-minute range. That surely smokes any of us other guys. Regardless, after you beat all the 10K times, you can move on to my 8K PR (24:54). :-)

See why I love this blog!? Everyone is so positive and encouraging. Thanks Paul, you had me grinning for an hour. But that doesn't mean I'm going to take it easy on your time...it's still going down!

Lybi you are so funny!I think I read your blog every day for the great laugh it gives me....When I was running my first few races I think I made it a goal to not let Sasha run anymore than twice as fast as me....He loves to run the race....turn around and come and run the rest of my race with me. I always love it when he's surprised to see me (like I've been running faster than he thought I would)

He loves me...but his true wish is for us to run Boston or Chicago together and for him to tell ESPN that he can't do the interviews (you know...after he's won the race)...because he has to go and finish the race with his wife.

That actually happened when we ran a marathon together only it was in Logan...not Boston...maybe someday.

Good Luck on your 5K!!!!

You are going to be catching up and passing me pretty soon....too bad we aren't close enough to train together...I don't think your husband (or mine for that matter) would like a 12 hour commute just for a morning jog with a friend...sigh...

Thanks for all your comments...you keep me going...I'm going to get my training partner blogging pretty soon and I'm trying to help this lady I know start running. She already has a blog but can never get out and run because she just can't make herself get up at 6:00 to do it (do you blame her?)

If she does start blogging her name is JoJo....or a Running Mom...check her out some time...I'll keep working on her..

That is the eternal conflict of sleep versus accomplishing things before kids wake up. If only I could wake up a couple hours earlier, run, get readay for the day, do a load of laundry & read scriptures, my whole day would be set. . . I have never been able to do it more than 3 days in a row. Oh well!

BTW I really appreciate your comments too. I really feel like I can never skip a day of running. One day I just missed and I got several comments about it. Accountability! Wow. Plus it's fun to keep in touch.

Your treadmill's name is FRED?? That's the name my friends and I gave to our monthly visitor also commonly known as Aunt Edith or something along those lines....and also someone who doesn't really come visit me much more...

It's amazing how many Fred's there are out there. : )

In part, thanks to you, I'm going to join WW and I'm really excited about it! I thought of going to a meeting today, but I thought that might not be a good idea before the weekend? Maybe a Monday start would be better? Anyway, I'll let you know how it goes. Right now I'm at the top of the healthy range and for me, its about 8 lbs too much. I really can't go this alone, I need structure!

As far as your comment about well rounded- really I think I've just been lazy about running since the 1/2 marathon. I hope to get my miles back up next week. Have a great weekend!

Great job running - you didn't tell me you did 3 miles on the treadmill. 3.5 for the day would be the longest training run you have done so far, and your longest run since Pat's run. You are doing awesome - just keep up the good work! Love you!

You're doing great, Lybi! I think your goal of 25 min. in 5K by November is way too conservative. You're likely to break 25 much sooner. When is your next race? You may surprise yourself! And, if you keep training consistently, you'll be closer to 23min. (or faster)in November. It is a great, thrilling ride to see yourself improve every race when you first start training. Enjoy it, and I hope you catch the bug :).

Christi - I would attribute Lybi's success to consistent running more than WW. WW advice for her was to get fatter!

I think WW has helped. Exercising alone has never helped me lose weight because I just eat more--same thing with nursing a baby. Dieting alone is too depressing to do very long. Diet and exercise are the perfect combo for me. You just need to do what works for you, Christi. I'm sure you'll reach your goal soon.

Maria and James thanks so much for the encouragement! I'm beaming right now.

Joined WW today! I'm pumped. Its nice to have a plan! Although I went to the mtg. then immediately to the lake w/ family and out to eat- then after I got home tonight figured my points- used up 13 of my bonus pts today!!!! That was a real eye opener- funny really! You'll have to tell me if you break in your new shoes OK. I ran in cushiony Asics for about 4 yrs. and loved them. But started really pronating on 1 foot- so I changed to more stable shoes- Saucony this time. But the Saucony give me a blister everyime in the same place and they are broken in. Oh well. May try to find some Asics w/ more stablity for my next pair. I think my feet are too wide for Brooks...

Congratulations! You are going to do so well. I usually use most of my bonus points on the weekend, too. It does take a little while to really figure out what is a low point meal that still satifies. My favorite for lunch is a nice non-creamy soup, like chicken noodle. 2 pts. for a cup! I like home-made best, but Progresso is nice to have around for a qick emergency meal.

Way to go with your training! And good job on the post-HS record on your mile. You are doing a good job of building up slowly. I know you are going to have a great race on Saturday.

When you first start training consistently or after a long break, the lungs and heart get in shape faster than muscles and ligaments. That's why you feel like your lungs are ahead of your legs! Give it some time and be patient, and soon your legs will catch up. Keep up the great work!

Thanks for your comments, I like the way you lighten things up on this blog.

Thanks for your comments, congrads on your week of training. I wonder if the little girl will remember your good deed and pay it forward some day. No doubt, good deeds are contagious.

Great job on your long run - I knew you could do it! I am happy to see the changes in your energy since you started running - I am certain that it has had a positive effect on you.

Maybe you should make the penalty sniffing my smelly running shorts or shirt instead . . . might be more of an incentive than my socks, which don't really smell that bad (I think) :) On the other hand, that might be enough to knock you out at night if you are having a hard time getting to bed (he he)

Clyde informed me today that you live in the Phoenix area. Since I am in Phoenix, he said we should have set up a run together! Oh well! I am leaving tomorrow and I don't have a car here anyway. Thanks for the fun and encouraging comments though! Good job on getting in a good fiver.

Clyde informed me today that you live in the Phoenix area. Since I am in Phoenix, he said we should have set up a run together! Oh well! I am leaving tomorrow and I don't have a car here anyway. Thanks for the fun and encouraging comments though! Good job on getting in a good fiver.

Thanks for the encouragement. It will not be long before 5 miles will be easy like brushing your teeth. Good work Lybi.

Grin grin grin!

I think you're insane!

If you think she is insane, I got up at 4:45 this morning to do my run . . . or maybe it's the naming of the treadmill . . .

Congrats on the run - there is no doubt in my mind you will be able to break 30:00 on Saturday.

Ha ha. I guess I must be in the right sport then. I guess I can't blame you, sometimes I put some rather odd things out there. In my defense, however, people who know me well do not share your opinion. I'm just SPUNKY!

Ya, today would not have worked for me, but maybe next time! If James is running St. George this year(?), you'll have to come up early and do a run with the St. George Running Club girls. :)

Ya, today would not have worked for me, but maybe next time! If James is running St. George this year(?), you'll have to come up early and do a run with the St. George Running Club girls. :)

Lybi - running 2 miles sub-10:00 on average and calling it recovery after less than two months of introductory training shows that sub-6:00 all out mile is a very real possibility in the future. And sub-6:00 for the time you start is a key ingredient to running a sub-6:00 mile. I think you might be ready for the day does not end until you've got 3 miles on the odometer. Try alternating 2 and 3 mile days and see how you handle it.

On another subject, I've got a piano question. I've been practicing about 15 minutes a day 5 days a week. I got to the point where I can do what I call pseudo sight reading. I can play the alto and soprano part with one hand after some practice (maybe a couple of sessions) for the hymns I've heard before. I do have to look at the notes, which is a good sign, I think - it means I am reading them as I play rather than memorizing. My eventual goal is to be able to play all parts of the hymns well enough to where one could sing to it. What would be the next step you would recommend?

Thanks Sasha! Wow, you really know how to boost the ol' morale. I needed that.

About piano. Great job! You've improved a lot since the last time I saw you. Tenancity is one of your strengths. I'll email you my suggestions.

I did mean that in a positive way! Unfortunately James, it isn't the early running that labels one insane - As a fellow desert runner, I often find the joy of the alarm waking me well before 5 to get going - it is what you do with the rest of your time that gets you there!

And Lybi: MiKL labeled ME insane, and I just don't think that is fair!

I think at this point I am more inclined to trust Mik'L's judgement than yours, Mr. He Who Treads On Rattlesnakes. : )

I say ditch the i-pod. Find your own music on the road. I have on the other hand listened to them before a run to get pumped up. just my two cents.

I like to run 5K's with music. I think it has helped me. But make sure you get your headphones in order because that has distracted me and slowed me down before, which defeats the purpose of bringing music to go faster. I like headphones which have behind the ear hooks.

Hey, NIce to hear from you! I love reading your comments. It's taken me a week or two to get the courage to give this a try. So I've been eavesdropping for a bit. But you've all been pretty motivating so here goes! It's a little cold this A.M so I'm kinda procrastinating but I better get on with it before the day gets to crazy!

Almost cracked Paul's 10 K PR and that was easy! Benjamin did something similar in October of 2004. He ran around 30:30 in training a couple of weeks before the race - I just wanted to see how he would cope with the distance as he had never run that long before. Then on race day he ran 27:25 with the last mile in 8:20, which also gave him his mile PR at the time. He would not have called his training 5 K easy. I think it is realistic for you to expect to beat his time of 27:25.

Regarding the iPod - I second Steve's advice - find the music within yourself. One thing you may want to try - record BINGO played to the beat of 190 then listen to it right before the race enough times to make it stick in your head. The entire race do not talk to anybody, play BINGO in your head, and use your steps as the metronome.

Thanks for your comments everyone! I think I am going to bring my music and not turn it on unless I am really struggling with negative thoughts. Then, of course, I could always visualize Sasha running up to me and shouting Bingo in my ear, and don't I dare say no! That would really get me going.

Wow. I would really feel good about running in the 27 range. I'll do my best to prove you right, Sasha!

Good luck on your 5K, diets are tough, thanks for your ocmments. I look forward to reading your race report.

Good luck on the 5k. I'll be thinking about you!

Heber! You got my email! I'm gonna miss you all at the reunion next week. We'll survive, though. What are you up to with your running?

Brent, I'll keep sending out those ocmments as fast as I can. : )

James said something to Sasha about running the 10 miler in Provo...my friend and I are planning on running it...really slow(well I'll run slow and she may pick it up at the end...she's kind of crazy that way) I thought you guys were coming up in July for a renunion...was it June?

Yep it's June--what is it, 2 weeks away? Wow, Cool! I'll see you there! I'll be shepherding 3 little boys at the finish line.

Lybi, run how you feel. If it still hurts after warm up still then stop and try a couple of days later. Anyway, I wanted to ask you a question. How long does it take for an average piano student to learn how to play Beethoven's Moonlight Sonata? This being from a beginning point with no experience.

I've had hip trouble also. However it seems not to have anything to do with my shoes but rather with my core muscles and the other muscles that stabilize the hip like the gluteus medius. Try some core strengthening exercises and focus on your form when you run and see if that doesn't help. (The arch pain probably is from your shoes of course).

Thanks you guys. I actually felt fabulous today. Absolutely NO hip pain. I thank my chiropractor for that. He said my lower back was out & causing a pelvic torsion . . .

NO arch pain either today. I put a cheapo Dr. Scholls arch support in my new running shoes and felt no complaints at all from my feet.

Core muscle strength would help prevent my pelvic torsion, I am sure. I'm sure it would help if I stopped carrying my humongous 2 year old on one hip, too.

Heber, I would love to be reading about your runs . . . ;)

Not much to read since I'm not a writer. Also I just ran the last race of the season for me (3k, 11:41). It's too hot to run anymore. I'm switching to the bike until September.

Big congrats on the post-HS PR, Lybi! You did great, especially considering the heat. You made a classic mistake of going out too fast, but it's good, actually - you now know what happens when you do that. You'll learn the art of pacing with experience, but your first mile confirms what I always thought - you have good speed, just need to get your endurance up to match this speed, and you'll be flying! I'm sure you'll be faster than your HS PR, including the mile, if you keep up the training. Regarding soreness, I hope you won't ever feel it from this race, but just as word of caution - there is something called DOMS, delayed onset muscle soreness, which comes on 24-48 hours AFTER the race (or any all out effort). So your real test will be Sunday-Monday. For me, it takes 24 hours.

Yay! Congrats to you little sis. Almost everyone goes out too fast on their first mile if they haven't been racing recently. What that means is that you could have had an even better time if you had paced more evenly. So you are probably in better shape than you think.

Muscle soreness is an interesting thing. I think it tells us when we have done something we haven't trained for. Here's something that may help. You body adapts to do the workload you train for. Workload is specific both to distance and speed. It's called the principle of specificity. So if you want to run a 5k (for instance) at a certain pace for mile then you should do some specific training for that event. Run 1-mile repeats, 3 of them since that adds up almost to 5k, at your goal pace. In between repeats you can rest or walk slowly if you want. That way your legs get used to doing that pace for 5k. As you get better at that you can switch to two repeats of 1.5 miles or 2 miles, rest, then 1 mile. But keep the same pace. When the race arrives just leave out the rest (which is easier than you would think) and you're in. Furthermore your legs don't hurt because they've been used to doing that.

Congratulations! I am proud of you. You are an inspiration to me and to your boys. I hope you are not too sore. Love you lots. Mom

Good going Dear Lybi! We are proud of you. Keep up the good work. Love Dad

Lybi, most entertaining blog description of a race ever. No doubt, 50 commando points, you could have packed it in after the fast start.

Hey, I agree, as soon as the cop was gone, I would be back in the fountain, Italians know what fountains are for.

Hey, have you started a race scrapebook? Races like yours, especially if you got pictures are great, journal you story.

Lastly, you missed out on another 20 commando points by not barfing.

Mom and Dad on the blog, runners?

Way to go honey! You did a marvelous job. I know I said it last night, but just seconding what Maria said, there is no doubt that you have much more in you with some more training under your belt to increase your endurance. I also agree that running the repeats, or tempo runs at your 5K race pace will help you to get used to the pace you want to run, and will also help your legs to be used to that pace so that you are not super sore and can maintain that pace. The tempo runs have an added benefit of increasing your cardio-respiratory fitness as they are more taxing on your body than the easy runs which are designed to build your endurance. I am so proud of you!

Great job Lybi! I am impressed with your time, since I don't think I could run it. Good job on meeting all of your goals too!

Way to go. Great report. Sounds like the foot is feeling better!

Wow. Sounds like you're doing great stuff with your running. Congratulations on your first race in a long time.

Lybi - congratulations on a great race! Only a couple of months of training, and you are already within 4 minutes of your high school PR. That is very impressive for a mother of three young children, and shows that you have great potential. I estimate if you continue to train consistently you will break your high school PR in about a year.

The first mile in 8:00 shows that a good portion of your body is ready to run that pace the whole way. In fact faster, because you slowed down before you reached the first mile marker. It is only a matter of time before the rest of the body catches up. Just continue putting in your 3 miles of easy running a day gradually increasing as you become more fit, and probably in another 3-4 months you'll be sub-25:00, very likely even faster. No need for any kind of speed work, that 8:00 mile opener shows you have plenty of speed.

It is nice to see that your family is following your progress, and especially how many people there are to offer you support.

Regarding soreness/feeling bad/etc. 5 K is a very painful race when run properly. When I am in shape to run a good 5 K, if my goal is to minimize pain, I'd choose the marathon any day over it. 5 K has an anaerobic sting to it that just hurts.

Thanks for the comments everyone!

Don't I have a great family? My sister Rebecca was the first runner in my family. I never would've run in high school if it had not been for her example. My parents mainly run for office. : ) But they gave me their big hearts and so that's good for distance, I guess.

Great attitude, Great Goals, keep going after it, only you can stop yourself

I'm a little slow- just saw your race report. Way to go! I really think you should take up writing- you have a talent to tell great stories! Love reading your blog. Your consistency on trying to run 6 days a week inspires me. Keep it up!

Nice recovery run, it is important to get back to running and work out the kinks. Hope to get the Garmin delivered this week. What is your next race?

Hey loved your comments of the race saturday! Sounds like things went really well. When I do get ready to do my next race, I hope to do that well. You obviously had a good experience if your excited about your next race! Very inspiring! Keep up the comments

I think my next race is on July 4th. There aren't very many races right now here in the Valley of the Sun because it's the off-season. I'm glad I'll have a little more time to get in shape bc I want to see a big improvement!

Congrats on your race...Sasha was beaming with joy when he told me about how well you and James did on your races. We are excited to see you both in a couple of weeks.

Lybi, try new pair of Asics, if their arch fits your foot. Shoe fit is important, and you should not have any pain from the shoes you're wearing. Brooks may not be the right fit for you. Sometimes it's hard to find the right shoe, that's why people tend to stick with one make/model as long as they can once they find it. For me, Asics and Mizuno are the best, but I also found one Adidas model (Supernova Cushion) that works fairly well. Good luck!

Hi Lybi. I have the same problem finding perfect shoes! I'm in Saucony now but plan on going back to Asics. WW is great! I did pretty bad the first week staying in my points, but now I know why the scale has been climbing these past couple years- I was eating way too much! I like having to be more picky about what I eat. I find I'm getting alot more water and veggies and trying to eat more fiber & protein that will STICK w/ me. WW makes some OK ice cream treats as well. Lost .6 the first week and I wasn't even behaving as well as I should. Doing better this week and looking forward to losing more!

Lybi, I'm getting intrigued with all this WW stuff! I also have another friend that was hugely successful with it few years ago. I'm not really overweight by "regular" standards, but I'd like to drop ~10lbs for better running. Problem is, I'm already at my HS weight, so I'm not sure I can lose anymore. I try to make healthy choices, but when I cut calories I get really hungry! My BMI is 21, I'm almost at a point where WW won't let me join, but I checked and they will let me in, I can lose 8lbs before I fall below their min. healthy weight. Do you think WW is a good fit for me? How do you evaluate the point value of your meal if you eat out? My husband is telling me it's a waste of money, but I don't know.

Ya last night after 5 miles I felt great! Now this morning after 3 miles not so "perky"! I sometimes compare it to my favorite ice cream or kryspy cream doughnuts. You eat the first one or two and they taste great! Then the next day because they were so good you think you'll try them again. But the second time they are never as good as you remebered. I'm not sure that makes sense but I'm sure there is some kindof analogy there, pherhaps no wisdom though! I do know there is no guilt with the next day running like there is with the ice cream or doughnuts! Good luck with the shoes, not enough experience to offer any advice!

Remind me when I get home and I will get the return process started for your Brooks. Hurray for Road Runner Sports and their unconditional 60-day guarantee on shoes.

Hum, how about Wive Riders, my wife loves them. They are a nuetral shoe. Good luck. RRS is great, we have sent back many shoes over the years looking for the right shoe.

I used to worry a lot about shoes but I don't anymore. Pain comes from the way we run. Shoes can change that and so change where we feel the pain. A perfect pair of shoes might get rid of the pain. But I think it's better to change the way I run. With practice you can learn to run in a way that doesn't stress your body so that shoes become a non-issue. Did you know the best ultra runners in the world run in sandals? They are the Tarahumara indians in Mexico. They make their own sandals and race 100 to 150 miles in them. Don't try making your own sandals, that's not the point. Try to learn to run like they do.

Here are a few checks.

Can you hear your footsteps when you run? Most beginning runners can be heard coming 50 yards away. What they do is hit with their heel and then you hear the SLAP of the rest of their foot hitting the pavement. Heel striking is bad for your speed and hard on your body.

Where are your eyes focused on when you run? Most beginning runners bend too much at the waist such that their eyes are on the ground about 10 or 20 feet in front of them. Look at the picture of Sasha finishing that marathon. His upper body is fully upright. His gaze looks like it is 100 yards ahead or more. He's not looking at the ground.

So try this. Stand up straight: rotate your pelvis until it is level, chest high, eyes are looking way down the road. Now as you run concentrate on pushing your body forward compared to where your feet hit. You want you feet to hit while they are under you center of gravity. If you are doing it right then your footfalls will become very quiet because your foot will contact the ground flat, not heel first. Also let you ankle be as loose as possible. When you lift up your foot from the ground just let the foot hang. When you put it back down it will be in the right position. No dorsiflexion.

A funny thing about good running form is that it is only hard at slow speeds. When you run fast your body automatically moves into better form. So doing some strides or fartlek (or whatever you want to call short bursts of sprinting) will help train you body. To keep good form when you are going slow make sure to bring your heels up high behind you. No shuffling.

Love you,

Heber

Maria:

I wholeheartedly agree with your husband. WW is a pure waste of money. If you cannot discipline yourself, nobody can do it for you. If you can discipline yourself, you do not need to pay anybody for it. If you are in between, learn to discipline yourself.

I would recommend eating healthy in whatever amount your sense of hunger tells you to. One problem with junk food is that it alters the taste to make you eat more than what your body requires. Healthy natural foods have a balance of ingredients that will trigger the satiation reflexes properly.

Lybi - I tend to agree with Heber on shoes. I think the more you run, the more time passes, and the more consistent you are the less a shoe would matter. However, if one shoe causes injury and another does not, by all means wear the one that does not.

Heber, thanks for all that running info. The truth is that I don't know very much about running form. I've seen people hunched over badly and thought "I hope I don't run like that!" Thanks for the info.

I have a different perspective on WW. One of the things I like about WW is that it teaches you how to discipline yourself in terms of eating. Sometimes that is the one thing that is lacking in achieving healthy weight loss. Some people need the structure of a meeting with others to motivate them, some need the accountability to others. Personally, I used a version of weightwatchers (online version) to lose almost 25 pounds. For me, it helped me to realize what healthy portion sizes were, as we were already eating pretty healthy food. One of the other nice things about WW is that they have taken the time to set up the points system, which is based on total calories, fat calories and dietary fiber. I think the decision to use WW should be a personal one based on circumstances. I don't think WW is for everyone, but I do think it can be a good tool, if used properly.

Hi Lybia,

As a master runner I have found that a small break from running in the middle of the week has helped me recover. I started going to a spinning class a few months ago and found it to be alot of fun. We Spin with music and the instructor controls the tempo and tells us to turn up the resistance. The class lasts one hour. there is usually about 4-8 people in each class. great job on your last race.

Hi Lybi,

Why do I prefer ultras? Hmmm, several reasons. First, not many people do them, only around 1500 people in this country will run a 100 mile race this year. Contrast that to the over 400,000 that will run a marathon and the untold millions that will run something shorter. I like to be just a little different and not follow the crowd. Second, there's ego involved. I like it when people are impressed with the running I do, even though it's slow. It's fun to be able to do something that very, very few people can do or want to do. Third, I think they are actually easier. You typically aren't running as fast as you can, thus you aren't breathing hard for what seems like forever. My heart rate typically will remain at around 80% of max for the race, with short stretches higher going uphill. Fourth, the places to run. I would never run Salt Lake marathon because who wants to run in the city when there are fantastic, beautiful trails thru gorgeous mountains, with fantastic scenery to look at. Fifth, I think of ultras as adventures. A 100 mile race takes me from 24-34 hours, that's an adventure, not a race. Sixth, the people at ultras are a completely different crowd than at road races. It's a smaller crowd and you'll see the same people at different races all across the country. Much nicer and more outgoing. We help each other out on the trail, hang out after the race and share stories about other races. Even the winners will many times hang out at the finish line and congratulate everyone as they cross. Try to find that at a marathon. There's along answer to why I like ultras better than road races. You should try one. Don't let the distance intimidate you.

Good! It takes some concentration in the begining to learn good form but soon it becomes second nature. I used to wear shoes with pronation control. Now I wear Nike Free which feel like socks. Pronation is largely a matter of form also. Try this experiment. Stand normally and notice where on your foot you feel most of the weight. Now rotate your pelvis (tuck in your bottom). Where is the weight now? It has shifted away from the inside of your foot. Pronation gone. Like magic.

Love you little sis,

Heber

C'mon Heber! You should have your own blog so I can write cool things on it like you! Only it is much more likely to be something like: "Ummmm... Keep up the good work! Yes. Keep...um... doing what you are doing. And...ah... see if you can do it even more in the future." You're quite the expert here, bro. Leave it to you to take something primitive like running and turn it into a doctoral thesis! Just kidding. : )

Only a brother could give you such advice. Good luck with your new shoes. By the way, changing your form can take months, it is not easy to get away from your natural running. I have a little different approach, concentrate on being light on you feet and smooth without regard to speed. Commando points, once earned, you must do something really bad to lose them.

Heck yes I would be! I thought that a 10 min. pace wasn't that great, but if your passing guys with that, thats encouraging enough for me! I rarely (basically never) see anyone running, unless it's a rare morning and I go with my husband and then I just see his dust!

Lybi, good to hear you are back, I was a bit worried about no updates on your blog based on your arches and pains. Your comments are always great, if you hit the wall, its a hard way to get commando, points, at least 25. By the way, I have went off the treadmill 3 or 4 times when I was day dreaming, I have also ran right off the running trail. My wife justs laughs when I am not paying attention. Thanks for your comments.

wow- sounds pretty nasty! glad you are feeling better!

Yup, was quite a vacation. I think you just about covered everything. As far as the run tonight goes - if you are feeling up to it, just take it easy. I don't want you overdoing it after being sick. That is prime time for pushing your body too far without realizing it. Just remember the 8K I ran last January where I went into shock afterwards and they had to call the paramedics . . . "honey - remember how you asked me to take it easy? well, I overdid it, and they had to call the paramedics . . . can you come pick me up?" I seem to have a propensity for doing this. I remember another time when we were in Michigan where I got heat exhaustion and you had to come pick me up then, too. Geez, hope everyone else learns from my example of what NOT to do :)

Oh My Gosh! That strep infection sounds like it was horrible! Glad you are better now. Thanks for your perspective on having it all- but not right now, really helped me focus! So you're running a 5k next month? I want to do a July 4th run too, haven't picked one yet... it'll be a 5 or 10k... Keep Plugging Along...!

dear dear dear dear Lybi.....I missed your comments too but had no idea you were sick...I haven't even been checking the blog lately.....not to bring up any bad memories but too bad I wasn't there to make dinner and almost yell at everybody's kids....

Can't wait to see you guys in a couple of weeks...will you have time to come over...e-mail me or I'll call and we can talk about it.

Yup, was quite a vacation. I think you just about covered everything. As far as the run tonight goes - if you are feeling up to it, just take it easy. I don't want you overdoing it after being sick. That is prime time for pushing your body too far without realizing it. Just remember the 8K I ran last January where I went into shock afterwards and they had to call the paramedics . . . "honey - remember how you asked me to take it easy? well, I overdid it, and they had to call the paramedics . . . can you come pick me up?" I seem to have a propensity for doing this. I remember another time when we were in Michigan where I got heat exhaustion and you had to come pick me up then, too. Geez, hope everyone else learns from my example of what NOT to do :)

Sounds like a memorable vacation... Hope you get feeling well soon. But you already sound like your doing pretty well, but you should take it easy, a 10:10 pace on the treadmill sounds really good coming off of that!

So sorry to hear you got sick at the reunion! Must have been nice to have Mom around.

I'm always surprised by two things when I'm sick. First it surprises me how much it sets me back in my running. The first run I can't go nearly as fast as usual. Even when we feel well we aren't totally well. Second I'm surprised how quickly it comes back. By a week afterward I'm back up to snuff.

Hope it works that way with you.

Love to you,

Your bro

Oh Lybi, what a nasty infection! I was worried what happened to you, seeing no updates on your blog. Good thing you're over that now. You'll pick up your training quickly, just don't force first few days while you're still weak. You're obviously hooked though, if you're talking about taking a minute off your 5K time!

Thanks for the comments everyone--what a great network of supportive people!

Looks like your mother wants to love you to death.

That stinks about the toe! When it rains it pours! You may be able to run barefoot on a track also. Good news on your weight loss though! I'm jealous! I've lost 1.2 lbs total in my first two weeks at WW. Its slow progress, but I can feel it is making a difference...

Are you able to run barefoot? If yes, try it on grass or treadmill.

So sorry to hear about the toe. I broke a toe one time on the corner of my bed. It doesn't stop the running but it takes FOREVER to heal completely. What a pain.

Hey Hebe! I may have lucked out on the toe issue. It feels so much better that I'm thinking it may not have been broken after all. Whatever it was, it cause a LOT of swelling, but it is almost all gone now.

You could always run the Provo River 10-miler with me . . . :)

Keep up the good work - your mileage will be back up in no time!

I would not try to set any records this week, just be consistent, then if things go well, up it a bit next week.

Don't overdo it. You just got over being sick, you know. I agree with Sasha, no records this week. Love you doll. MOM

Thanks Mom. Don't worry, I'm all well! Although I can fake a good fever if you will give me some more of that brownie stuff. : )

Mill Creek is a nice run, me and my son ran it Sunday. Also Silver Lake at the end of Big Cottonwood is a nice high elevation flat run, its about a mile around the lake, much of it on boardwalk

Yeah! I'm the first to comment!

Hope you guys have a good time! I found that running at altitude really helped me. I ran at Camp Hinkley and when I came back I was noticably faster. Maybe the same will work for you.

Love you,

Heber

May it be so! I hope I get the same effect even without running fast up here. I am shuffling rather slowly these days.

It sounds like a great workout (10 commando points), good job with no upchucking. You missed out on some big extra commando points with the non-upchucking.

I'm not laughing at you...at least not really...I am the wimpiest hill runner this side of the Mississippi...

One nice flat place to run in Utah is where we live...on the West side by the trail....I love it and still pant and puff on the tiny hills that somehow pop up now and then. You are doing awesome...you guys can come by anytime on Friday...just give us a call....788-4608...should I expect you for dinner??

I guess I must be wimpier than you - the thought of running up and down the mountain roads entered my mind and went straiht back out again :) Kudos to you for being brave enough to do it.

There is a nice flat parking lot over by the Peruvian Lodge in Alta. That is where I do my warm-up prior to the Alta Peruvian 8 K.

Inspiring perseverence!

Great artists are often funny looking. Janis Joplin supposedly said to Leonard Cohen in an intimate moment, "We're ugly but we have the music." (Can't think he was too pleased by that at the time, but he did put it in a song.)

Paul was great, Yea, I watch all that singing stuff. Love on stage performances and musicals. I never miss an episode of American Idol. Lybi, it seems you are pledging for the Psycho running club with repeats on hills, running when you are sore, you are on your way to life time addiction to running. Your blog comments always have flare and pazazz. I have a shirt the says fartlek on it, I get some funny comments.

You are probably having soreness in you peroneal tendons. The run the length of your lower leg and then turn under your ankle bone and attach to the foot in a few different places. I've had trouble with that myself. When running steeply uphill these tendons are stretched just at the time you are putting pressure on them. The result can be painful.

The key to avoiding this is to not let the shin and the toe get close to eachother while running. That sounds funny but when your toe is pointing up the peroneal tendons are stretched to their maximum. Long, driving steps do this. Shorten up your stride when going uphill by keeping your stride rate the same as when you are on the flat. Your body will travel slowed than on the flat but your feet will hit just as often, but they will hit closer to eachother. I think that will help.

Thanks for staying with us...it was short and sweet...sorry couldnt stay longer but I think you guys will be happy to be home on Sunday....catch ya later

Lybi, you'd be happy to know that Paul Potts just won the competition and is on his way to sing for the Queen and more importantly, to the recording studio. I just watched the results show live on ITV1, he is amazing. His final performance is on youtube already, look it up (he sang Nessun Dorma again). Isn't it strange how people with such great talents still struggle with self confidence? I hope he starts believing in himself more after this success.

Hey You! I was looking over your week, great consistency! (I'm still working on that, logging too many "goose eggs" as Sasha would say) Isn't the Provo 10 miler great?! I was thinking of it Sat. because I was back in SG, but wishing I was running it. I actually haven't done the 10 miler, but I have done the 10k- they used to do that on the same day as the 10 miler, but I don't think they do anymore. ANYWAY! Make it a great week!

Libia,

Your getting better all the time. I am impressed with your commitment. From my observation and looking at your progress. You’re going to be reaching your goals very soon.

Way to go honey! 5 miles is definitely a good start to the week. Wish I could run today, but I am sidelined with the strep throat. I agree, you are absolutely on track to reach your goals. Love ya!

Good for you. What'd you use for music?

Wanted to recommend a book: The Runners' Repair Manual by Murray Weisenfeld. Author's quite expert and engaging, and it's really helpful for figuring out the exact body parts causing various aches and pains (and whether you need to do anything about them or just mope).

You usually find a Wolof sorcerer in Senegal, but I met mine in Cambridge, Massachusetts, where she was in graduate school. Mangos, incidentally, are great post-running food.

Lybi, you're charging ahead full steam! 5 miles in a single run is very good. If you keep it up, you'll have to pick new goals pretty soon! Just be careful and don't increase mileage too quickly. Oh, and stay away from James with his strep throat (hope you feel better soon, James!).

At this point I would just work on getting comfortable with running 3 miles a day at an easy pace, and once you are used to that, go to 4 miles a day. No need for tempo runs as of yet. You should get as much growth as possible out of easy running in larger and larger volume before you start pushing the pace, and you normally do not max it out until you run 8-10 miles a day.

WOW!! 3 A.M. I would step into a pot hole and fall a sleep after I crashed onto the cold hard asphalt! I need to have my beauty sleep! Otherwise The ugly in me tends to over come me for the rest of the day! Mr. Grinch! Be careful. Even in a well lit area, that early in the morning not many people are out and about. Many female runners carry pepper spray. And cell phone. Do you have a dog?

Sasha, I feel like I need to figure out what my goal pace feels like so I don't do the same thing I did last time in the race. Just 2 tempo runs--1 a week then my race on July 4th. Approve? Is the concern that I will get injured, or just that I might not optimize my training for 1 day?

Bull, thanks for the concern. Very protective. I promise I will pick up some pepper spray tonight. No dog, unfortunately.

I think you'll get more out of your training by patiently jogging and using the race to find out your fitness. Also, running at 3 AM will not give you a good indicator of your fitness. One time I happened to be awake at 4:00 AM and decided to do a run. In the middle of it I decided to do a couple of quarters at what felt like an aggressive 5 K pace. I was certain I was hitting at least 1:15 - it was 1:19, and it felt hard.

When racing, at this point I would recommend forgetting your splits and running by feel. I think in the last race you would have run about 40 seconds faster had you not seen the 8:00 mile split in the first mile, or had you not allowed it to make you think you were going out too fast.

Lybi, I didn't know you and James would be at the Provo ten miler. I would have talked my wife into going. Hum, I remember, sleep is my friend, good luck with 3 a.m. I know what you mean, I was in Phoneix for two weeks during the summer and had to run at 1 a.m. and it was still 95 degrees. Good luck. take something with you to drink. I have talked to Sasha at several races and met Army runner at a 1/2 marathon.

B of BS Rools out

OK, got the pepper spray - why don't you go ahead and run at 5 am, and I will run in the evening tomorrow? I think the 5 am time will probably be closer to the time when you need your body to be awake for the upcoming 5K anyways. Maybe what you should shoot for is a 2 mile tempo at 5k pace next week, after a good 20-mile week this week, just to give you an indicator of what you feel like you can do in the actual 5K - maybe around 8:30/mile or so, which would put you on track for a 26:20 5K. I understand the desire to test your fitness and be prepared, but I don't think you have to worry about lowering your time - the lower temperatures will help with that, plus the added fitness you have gained through consistent training. Love ya! PS, I will probably be cheering you on in the July 4 5K, although I might run it as well - we will have to see.

Sorry I don't blog here Lybi. I put my milage and stuff on coolrunning.com and it has some pretty cool features (graphs, shoe tracker, list of routes) which I like. This is a better place for a literary person like you though. Your blogs are so fun to read.

Thanks for the complements about my speed.

I'm going to disagree with Sasha's comments about pace. He and I have different training philosophies. He's a high mileage guy and I'm a high intensity guy. My experience suggests that high intensity is more important. When I trained for the marathon I did was many training plans called for: I ran slow on long runs. These plans claim you can go faster in the actual race. I did the recommended training paces for my goal pace and I certainly did enough distance but I found I couldn't keep up the goal pace. In fact I tried a goal pace run before the marathon and couldn't even keep up the goal pace for 17 miles. I was used to running 18 to 20 every Saturday but that goal pace workout caused really bad pain in my legs that lasted for days. It wasn't any lack of mileage. It was a lack of training at my goal pace.

You can see why this makes sense. Your body responds to the stimulus you give it. Your body's sytems operate differently at different speeds. So if you want to race a x min/mile you must train at x min/mile. In fact my overall marathon pace ended up about the same pace as my 22 mile run a few weeks earlier, despite trying really hard to do better. My legs just weren't up to it.

A friend of mine did all his training for his second marathon at goal pace and just made his long run longer and longer until he was up to 22 miles at goal pace. He had no trouble achieving his goal and he said the race was so much more enjoyable than his first marathon where he trained slow.

Now I do all intervals all the time. Long runs are just 3 very long intervals at marathon goal pace with 3 or 4 minute breaks in between. My tempo runs are 3x2mile repeats at 10k goal pace with 3 minute breaks, etc. I never run slow except to warm up.

Heber

Heber:

It is very possible that your goal pace was too fast for your level of fitness, while your friend's goal pace was too slow. Training properly does not mean you will reach your goal - it only means you will maximize your potential within your current constraints - natural talent, time to train, time to rest, availability of nutrition, etc. Failure to reach a particular goal, as well as success in reaching a particular goal do not say much without knowing what the goal was, as well as some other important parameters.

A common mistake of a marathoner is to overestimate his goal pace. This frequently leads to a very unpleasant experience. Marathons tend to be overzealous cops, they will give you a $200 speeding ticket for being 10 seconds per mile over the limit in the first half, while the same mistake in a 5 K does not even get you pulled over. On the other hand, somebody underestimating his goal and starting out a lot slower may not even hit the wall. E.g. my most pleasant marathon last year was Moab. It was also my slowest. I was running it as a training run. I believe I was no more than 5 minutes slower that what I could have done on that course going all out, but that made a whole lot of difference in the experience.

Running long and slow done to an extreme can be detrimental, and where it hurts the most is in the overextending the length of the long run for your level of fitness. E.g somebody who runs no more than 6 miles a day should not be doing 20 mile long runs at any pace.

High intensity is a very important aspect of training, but it is safe to do, and most productive when you are fit for it. You get fit for it by building a base. In my experience, the base has to be at least 40 miles a week before high intensity becomes meaningful. A fast and shorter long run is indeed more productive for building marathon endurance, though, than long slow run. But you have to be fit to do it!

You guys are both so awesome! Thanks for the concern with my training. I'm sure you are both on the same page when you get right down to it. Too bad we can't get you guys together to settle this over a friendly arm wrestle, though! Joke joke. I am always very happy to see comments from either of you two on my blog.

sleep well!!!!!!!!!!!!!!!!

Wow, 16 exclamation points. That sounds serious. Tell you what, I'll go to bed an hour earlier. OK?

You need to get at least 6 hours of continuous sleep, ideally 7-8. So 3 AM would be OK if you could consistently go to bed at 8 PM, 9 PM at the latest, and fall asleep immediately.

OK. I'll try 9:30 pm to 4:00 am (very close!) then 5-7 pm. Plus a 20 min. nap at 1:00 pm. Good?

Hello Lybi! Thanks for your uplifting comments. 3am! Wow- you are dedicated. I can only get up at 6am with a partner! In St. George I can still stand to run at 6am, any later is too hot. But you do have to do whatever it takes to avoid heat- I hear you sister! Are you training for a particular race right now?

I can't believe that you got up at 3:00 A.M. to run what dedication! (Maybe borderline ..... yes very dedicated!) I bet you sleep better tonight! good luck with the run tonight/tomorrow whenever it is at that time of day! If I work a night shift I don't consider it the next day untill I go to bed around 7:00 the next morning but if you get up in the night and then go back to bed.... there should be a time to describe that like, I don't know, I'll have to think on that one! By the way did you go back to sleep easily or did it take a while?

Within 15 min. I was in snoozeland. I'm not nutzo! Lots of people out here run in the night. Well, at least my one marathon running mommy friend does. Hmmm.

Well, this is just an experiment. I probably would've never tried it if I hadn't said I would on this blog!

not running related question....I'm thinking of finding a new piano teacher for my kids...or maybe just teaching them myself since...I can play....any suggestions? What book brand do you use...we have Bastien I think...I grew up with the Pace method.

I agree, be careful of injuries, build up slow. Just a couple of weeks ago I asked a guy if he was Tony Stewart, race car driver, it is embarassing. My advice on the 4th of July 5k, do the same as your last race, effort is what counts. Never punish yourself for time, only lack of effort. My race saturday comes with a ticket to the utah arts festival. Interesting people watching. by the way, I noticed that your goal is 25 miles a week by the end of summer. Maybe you should consider a longer run every other week to build up your base. B of BS Rools out

I got up at 4am this morning to run 10.4 and thought of you & your early morning(s). It really wasn't bad, felt the same as 5am. I'm sure I'll crash hard later today though! So I see you're training for a July 4th 5k, Fun! I'm thinking about doing one too, but can't get anyone to do it with me. Whaaah...

20 miles is awesome! Super job! you should reward yourself with something that makes you smile. Like you I am going to be sore tomorrow, and I will hobble when I walk. But man can we run!

Sounds like a good run! Way to go after that goal! As for the farleks? I need a good defintion of what that is and maybe I could give it a try, for sure I could use some improvement of form and other things. I hear you all bat that word around a bit but I am a little slow on the jargon since I have no running experience or background. But definately an interesting word. Now as for definitions, humongous brownie I know the defintion of that! What were you thinking!!!???

Lybi, great workout, it helps to take breaks when you are moving to harder workouts. Great job. A 6:30 pace in fartleks is great. By the way, I often run better when grumppy about something.

Great job! If you ran 3 miles in 27 min. with breaks- you are going to have an awesome 5k on the 4th! I'm excited for you. To answer your question about having a buddy at races- I have one partner I run with 2-3x a week. Other than that just a few people that I see around at races, etc. I should probably join the local running club, but they meet on the other side of town and I'm too lazy to drive over, when I can just leave my front door & run!

Awesome on the new weekly record!! Hopefully that sore throat goes away without any problems! Maybe with a break for sunday will allow you to rest and recooperate!

Oh, not again, Lybi! Good call on sitting it out until you feel better. You know, sometimes, when you start training at a higher level (more mileage, more intensity or both) and start getting into better shape, your immune system gives in, and you start picking up every little bug around. So, be patient, don't go on 10 mile runs yet, and hopefully these things won't bother you too much. Don't feel bad - you'll be good as new in no time :).

My advice is SLEEP! When I don't get enough sleep I start getting colds. In fact I feel one coming on! Good luck, hope you kick it fast! A few days off won't hurt your running condition...

I second the sleep advice!!! Never underestimate the power of sleep....unless it's positive strep, then sleep,antibiotics,more sleep! oh, and stay hydrated! Hope you get better quick, but don't rush it!

I take 1000 mg of vitamin C (Emergen-C) packets. Seems to help me. Get well.

Happy Anniversary! 10 years is impressive! I can totally understand the goals you have and there's nothing wrong with them-some of us run to stay in shape and be healthier. I figure if we start now, we should still be able to run later in life rather than trying to start later when it sounds a lot harder to get in to.

Happy aniversary, congrats on 10 yrs. My wife an I will be celebrating our 28th in a few weeks. Keep going on the running, just take little baby steps and before you know it you will be right were you want to be.

Happy Anniversary, you are right on with running for enjoyment. Good to see you feel better. Enjoy the run along life and enjoy each running experience. Your right, my wife is tough, sensitive, smart, and all that stuff.

Happy Anniversary, sweetheart! I am glad you are finally feeling better, and agree with you taking it easy for a while. Love you!

Happy Ann! 10 is a biggie. Nice pic of the temple on your page (is that the AZ one?)

Congrats on the Anniversary, you guys are the greatest. My throat is coming around too... Keep up the good work!!

To answer your question about what we do for water on the run- I go out the evening before and stash drinks! I had water at about 3 miles and gatorade at about 5. Then we can use the same drinks out & back. Usually hide them in a bush or something. Crazy huh?

Happy anniversary, and welcome the 10+ year club!

The first year of running you can improve very well, in fact better, without pushing yourself very much. The pushing must happen in the area of getting out and getting through the distance, not in how fast you run the distance. Also, one rule about pushing is that if you push beyond your ability to recover you break down. One way to avoid overtraining is to cut down the training. That in some cases is a necessary evil. However, before you do that you should always go through your recovery procedures and make sure they are optimal for your circumstances. Diet could very easily tip the balance between growing and crashing with the exact same training/sleep/non-running activities routine. There is a reason I will not touch certain foods. There is also a reason I will not run my regular mileage and intensity if certain foods are not available, or if I am forced to eat lesser quality foods, or if I cannot get the right amount of sleep, or if the work/non-running life stress increases to a certain critical point.

Hope youre feeling better

When I lived in Arizona (and true in Utah too), the dry air got to my throat alot - it would ge dry and then often sore, best way to avoid seemed to be getting enough fluids with the dry air and heat there so I forced myself to drink more frequently

Hee-yah! Take that, you dastardly crepe! I love reading your blog - you are so cute and expressive. You make my blogs sound like an obituary or something.

Glad to hear that your back up and running, must be feeling better if your doing martial arts in addition to running! I have to agree with your husband, you are good for a laugh! (Laughing with you, not at you!) You should write your own sitcom or something, you would be great at it!

Glad to hear you are getting faster. That's very gratifying isn't it?

Debbie loves "Wild Swans" also. If you like foreign stuff you might like "A woman of Egypt" which Debbie read a while back. More recently she read "Interpreter of Maladies" by Jhumpa Lahiri (the one who wrote "the Namesake"). It's a collection of short stories. They are mostly sad but pretty good Debbie says.

Aerobic fitness improves with consistent training. You should see huge improvements in the next 6 months. How did you enjoy the smell of James' socks?

How cool! I am just starting to read "The Namesake."

Sasha, I'm glad you reminded me. Only because of you, I will actually do it. (Athough any woman married to a runner knows the socks are not really a deterent. It's the shorts.) Lets just admit it. Man-sweat could concievably be refined into a chemical weapon. Ewww! We give up! We give up!

Lybi,James, thanks for your comments on the race. My daughter reads a book every week, I don't get it, about fantasy type books (Mercedes Lackey). 7 hours on the road with kids, there will be story to tell about the road trip. On your treadmill run, good to pick up the pace at the end, good practice. Since you missed you 5k, what is your next race?

B of BS Rools out

Good job getting out and running. I can understand the enthusiasm bit - I struggled with the same feelings when I kept getting injured. Having to pull out of St. George two years in a row was extremely discouraging to me. I don't think, however, that your first experience with a race after starting up running again is any indication of what other races will be like. Remember how you felt when you did Pat's Run with Shae? That is probably a good goal for you right now - if you sign up for a race, don't go in with the expectation of setting a PR, just go in hoping to have fun and enjoy the race. And believe me, it is more enjoyable when the temperature is not 95 degrees! I love you tons, glad you ran with family (Mike and Allen, Kriston and Allen?)

First of all THANK YOU for the sweet package we got in the mail the other day from you. I've been practicing my new prelude book which is great because it's pretty much easy enough to sightread(I'm still not super good at sightreading the pedals when I'm nervous and in front of a large group of people sitting and quietly listening to the music I happen to be playing.....)

Secondly, I am so sorry and truly sympathetic

about your lack of enthusiasm for running right now...It will come back. I think what keeps me going...besides having Sasha in house pretty much making me run...is what you mentioned in your short term running goal...and that is my next pregnancy or just the future. I really believe that continuing to run every day (almost) is just a good game plan.....you are probably just worn out from something so take it easy on yourself. I think you are so awesome.....

I think I'm the same way about running. I don't like racing per se but but the prospect of doing well in an upcoming race keeps me motivated. I can't run "for my health". It's got to be competitive.

I find it helpful to choose a race fairly far in the future to train for. I wouldn't race in the summer in AZ for anything. But in the fall there will be lots of races. Pick a 5k or 10k in September or October and set your sights on it.

Lybi - I think you should continue to race. There is something about racing that I cannot explain very well, but based from what I've seen so far with myself and others, a runner that does not race does not have as fulfilling of an experience as the one that does. Fitness level or finishing time or position do not make a difference in this, it applies to everybody from the guys that lead the field to the ones who trail it.

Races have a tendency to be painful. You want to do your best, and a true best is not possible without hitting a limit of some kind, which hurts. For me lately the pain has been of a different nature - watching the competition pull away and not being able to go faster while not feeling particularly bad during or after the race. For most runners, it is a regular pain of led in your legs, feeling like throwing up, etc. But regardless, we cannot succeed if we are afraid of pain. An experienced runner likes the right kind of pain because it smells like success to him.

yea Lybi! We ran together! I'm so excited to blog now too! I had tons of fun running with you. If we could be running pals it would be so awesome. But we'll just have to be blog pals which will be fun too.

Lybi, James, some older wisdom on spouses running together. Me and Sylvia run together once per week. My avg. pace is about 1 minute a mile faster than hers. I have made a rule, this pertains to running friends also. If you agree to run with your spouse or friends, you always run together, the pace of the slowest runner so they have a good time on the run also. Also, when running with spouses, it is important to take a few breaks during the run and enjoy the special time together running. Choose a route with good stopping places for water, shade, enjoying a view of the scenery, etc. Lybi, glad to see you are taking Sasha's advice, run a few races, it is not important to win or lose, enjoy the experience.

B of BS Rools out.

P.S. All the bloggers would miss your comments on the pursue of physical and mental improvement. There is not one runner who has not had passing thoughts of giving up running or racing in favor of ice cream or other sweet treats.

Hey You, how's it going? I see you have some in-laws that have joined the blog. How fun! Are you struggling with running in the heat like I am? I hate treadmill running. I'm just going to keep running at 6am I guess...

I'm not going to try the math but here is what I have heard. Most elite runners run with a faster turnover than less well trained runners. The good runners run at 90 steps per minute (or 180 depending on if you count each footfall or just your left). To count it out imagine hearing a waltz in your head (one-two-three one-two-three). Of course that only works if you don't pick a very slow waltz.

You are right about the turnover vs pushoff thing. Pushing off shouldn't be the feeling you feel when you run (unless you are sprinting or doing hills). Your foot should hit almost directly under you and then you should bring your heels up behind you. Don't keep your foot on the ground a long time. Watch your little boys run and run like them. Kids naturally have good form. Look at how high their heels kick up behind them when they run and how their feet hit under them rather than in front.

I would not worry too much about the math so much as the feel. Your stride should feel as light as possible, and do what it takes to make it happen. Overtime as you put in the miles your body will learn the best turnover for the way it is. I think it is a mistake to aim for a certain stride length or turnover. However, for most runners the feet naturally linger on the ground, and visualizing that the ground is hot and you do not want to stay on it for too long usually helps.

Wow Lybi! I can't believe you still had enough energy to go running after driving your kids home yesterday! I'm way impressed. Good job!

Math is too tough a way to earn commando points. Welcome back. Sasha is always right, light on your feet whatever the pace is the goal. Lumbering with a heavy footstrike is not the way, hard on the road. A few of my running buddies, we listen for silent feet. It also means less chance of injury and more longevity in running. By the way, being light on your feet is easier said than done, it often takes months or years to perfect.

Funny night at dinner. I took my two daughters to dinner. They were both showing off the "guns" bi and tricepts from working out. I had to show mine from working out the last two months. They are great girls. My oldest is an RN and the youngest is a radiation therapist.

What? Am I the only one who thinks about math during my runs? Fractions if I'm on the track, calculus if I'm on the road. Yuck, you guys are right, I need to start running with my music.

Don't worry, I crunch numbers all the time on my runs, though usually calculating pace, etc. And for strides, you usually don't want to fall much below 180 steps per minute, like Heber said. To run faster, increase your steps per minute. When I am racing I will be as high as 195.

That is sooooo exciting that you are running faster...it may ebb and flow but yay for faster!!!

Running in the heat is awful. But running through sprinklers is great. I love it. Anyway, Seth and your dad haven't been able to take apart the elliptical yet. We are both out of town now and they didn't have time before we all left.

Hey Lybi! Did you hear we ran in the brisk mountain air at 10,000 feet today? It was awesome. I think that Kristina is progressing faster now than she did before she had the baby.

Anyway, I read that you ran in the heat and my heart went out to you. Our run was so pleasant and beautiful. I wish we lived in a mountain.

I love your goals Lybi. Kristina also wants to be able to exercise through her next pregnancy.

I also liked the bit about running through other people's sprinklers. You're lucky they don't try to charge you for the service ;)

Keep it up Lybi. We are running just barely slower than you, but if you ever moved to NM, Kristina would be an excellent running partner and I would push myself hard until I could keep up with James and that would be fun for all of us. :)

I can keep up with James as long as I am on roller blades (as long as we aren't going uphill). He he he. He once ended up pushing a jogging stroller with 2 kids and pulling his wife (I held onto his shirt) because there was a steep hill. Everyone driving by was gawking.

It sounds like you had a kid's run today, fun stuff, don't worry about the WW if you feel and look better, muscle weights more than fat, so don't let those diet pushers get to you.

I second whatever Brent said...

Yes I am doing SGM this year, both my brother and I are in... Keep James in line would ya, (HeHe)....

Hey You- No my DH doesn't run. Wish he did, but can't get him to. Oh well. Agree with what you said above, you just have to DO it, often I don't want to, but happy I did afterwards! How's WW going? I'm on week 8 and have lost 4 lbs. That really doesn't seem like squat- but its actually good for me! I was at a total plateau without it. At first I was only losing .6 a mtg, lately I've lost 1 lb at the last couple mtgs. I'm hoping for close to 1 lb again this Wed- BUT the Cold Stone Ice Cream BD cake I bought my hubby isn't helping!

Yea Lybi, you are awesome. I still don't have that whole running when I don't want to thing down :) I missed Saturday again. My sister cam up with her kids so Seth and I didn't make time to get away and run. Anyway, you are great for always perservering!

Lybi - first priority should be to get the run done, then weighing in. I assume your ultimate goal is to be in good health. If so, one's ability to run long and fast is a much better indicator of one's health than the weight. Weight observation can be helpful to try to figure out what your body is doing, but one should never have a particular weight as a goal of any significance. An experienced runner who has monitored his weight for years may use his weight as a tool to measure where he stands fitness wise, but if his weight is "wrong", but his fitness is at its prime, he should not worry about his weight. Weight should only be a concern when all other things have been done to improve fitness, the mileage is peaked, the training is perfect, the runner knows for sure his extra 5 pounds are really extra, and he is not hitting his top performances.

I suggest running a 2 mile tempo on the exact same course once a week, always applying the same effort, and see what time you get.

Rain? I'm sooooo jealous!

Good job! We had rain here too yesterday (along w/ power outage) it was fun to see lightening and enjoy a storm for a change...

I have read a few running articles: that you can add a minute a mile to your time in heat above 90 degrees. It will be interesting to see your pace in cool weather, I bet you will be surprised in the difference. What pace are you planning for your tempo run?

Brent - according to the Tinman chart , which I find quite reasonable, 90 degrees makes 5:00 mile a 5:16, so a 10:00 mile becomes 10:32. At 100 degrees, 10:00 mile becomes 10:56.

Since I'm a readaholic, I'd love to know what book kept you up all night. Though maybe it's not a good idea since I might stay up all night too :P

Man, my sleep debt must be insanely huge. Maybe on the days when I end up not running I can justify it by paying back my sleep debt. Just kidding (though I think that is what I did the other night. Anyway, it's awesome that you had such a great run. I'm excited for you to move here :P but it's probably going to kill me to run with you :P

You're doing awesome, Lybi! I can't imagine running in 104 degrees. When the weather cools off, you'll see your pace drop significantly. For now, you should go by effort more than any specific pace. Maybe you ran this too hard, because you shouldn't really feel like stopping and laying on the pavement after a tempo :). It should feel hard, but you still should be breathing in a nice rhythm, not wheezing like at the end of 5K. You'll learn what the right effort is with practice. Oh, yeah, and it helps if you sleep at least 7 hours a night (I usually get only 6.5).

Lybi, If you could run a 5K in 60 degrees, lookout, 8:20 pace in that heat is tough to run. Eye of the Tiger, 15 commando points for you on the effort.

Good, now you will not be afraid of running 9:00 pace. Make sure to measure out a standard loop rather than just running by Garmin all the time. It can fluctuate quite a bit, although will usually average out to the correct distance in about 10 measurements.

The desire to quit could have something to do with the sleep debt. The lack of sleep will primarily attack your neural drive. The result will make the same physical effort that you are very capable of appear a lot harder. That is perhaps the primary reason for the third leg of Wasatch Back Relay being so hard.

It takes a while to overcome addictive behavior. Having a regular fitness evaluation tempo run will help you be more disciplined about sleep. It works much better than the scale. You will not gain any weight by just staying up all night, but the tempo run will be slower, and a lot more miserable on top of it.

Hey Lybi- Great job on your running. I like how you set specific goals. I still need to get a Garmin or something so I can track splits better. I know I've slowed down a lot since spring when I got some PRs, I think its because I've been working on getting in more miles and they've been slower & easier. Oh well. And awesome job on WW. I'm afraid I set my goal too high. I was at top of acceptable weight limits when I signed up, but they put me down for a 10 lb goal for weight loss, but they said to talk to them after I hit 8 because they may stop me there. But I've only lost 4 regardless. I think the last few will be SLOW! But I'm very happy with the progress I've seen so far and love reading about yours! Vacation is going great, beautiful San Jose, Santa Cruz & Folsom!

You rock! You have more guts than me - I would not have tried a tempo run in 104 degree weather . . .

I was not surprised at all to hear that you are still on target with your weight, and I also agree with Maria - right now your tempo run should be by effort instead of time, and you shouldn't feel so exhausted after a tempo run that you want to lay down. Over-exertion, especially on sleep debt, can lead to you getting sick again. And we don't want that to happen . . . love you!

Yes, James - thanks for mentioning this. Tempo run should be done in the best conditions possible. Of course, creating an opportunity to run in those conditions usually takes some work, but it is very well worth it. And again, we have the law of camel back involved - add up little things, and you eventually break down under their weight. That is one reason I put a lot of emphasis on the details of recovery - sleep and diet in particular.

Also - the tempo run is not a race. It is a test of how fast you can go at a certain fraction of your top capability. You must feel in control start to finish. Your goals should be very approximate, and you must resist the temptation to push harder to reach a particular time goal you hoped for when in truth you lack the fitness to do it with the correct degree of comfort (or discomfort, depending on whether the glass is half-full or half-empty). It is, nevertheless, a very fulfilling experience to be able to run this way, and still beat your race pace from a month or two ago.

Wow running in 104 degrees, I dont like running much when it is above 85. And the lack of sleep can hurt, I know I dont get enough with the busy schedule and the fact that we dont have cooling so it can be 90 in our house so it takes me awhile to fall asleep - need to get a new swamp cooler. Good luck in your training

Lybi, thanks for your comments about the race. it is always great to hear from you. By the way, I have one thought about your running. When I first started running I remember what a mental barrier 30 minutes of running was. If you could somehow fit in your schedule to run a longer than normal run every week or two, it may really improve your conditioning. I remember when I increased my average daily run from 4 miles to 5 miles, made a world of difference in my conditioning. It seems everyone has almost a magical point in training that when you get past that point, your level really jumps. Sasha may have some scientific terminolgy and reasons behind this barrier thing.

By the way, I did the same thing a few weeks ago to pick up my truck, it feels weird to run in a part of town that we normally do not run. I was not worried about people looking at me, I was hoping they would see me and not hit me.

B of BS Rools out

I missed you!

We did miss you! With or without a running partner just hang in there and run when you can! The cooler months are just around the corner! ( Much to my dismay!) That should make it much easier! And who could ever quit when you get nights to run in the rain! Nothin like that right!!!!

As the weather cools off, there will be much more time in the afternoon for getting out to run, and hopefully we can figure out what is wrong with the treadmill when I get home from work today. I think a little better planning on our parts will ensure that you have enough time to run.

Lybi, running partners are great, I hope all you chickens hatch. Story on sick kids: I read that the great runner Grete Waitz, won the New York marathon several times, had sick kids and could not run. She ran in place, in a laudry basket. Now that is dedication. It did not say if the clothes were clean or dirty.

That's hilarious...not the part about the sick kids or the treadmill but just that right before I started reading your blog I was thinking...I've missed Libby.

Lybi - good job getting out.

Brent - I've read a similar story about Emil Zatopek - running in a laundry basket. You can get a run done while watching three kids quite easily. Just go to a park, have them play, and run laps around them. I've done that a few times, one time I got in the whole 10 miles like that. Robert Yara, a 2:16 marathoner would take his kids to the track, and had them play in the field while he did the workout.

Thanks for the encouragement everyone!

Taking my kids to the park or the track is a good idea for when the weather cools off a little. I feel like I would be torturing them (and me) to go out during the daylight hours. Park equipment turns into blazing hot cooking implements this time of year.

I'll have to keep the running in a laudry basket in mind, although it boggles me a little. Wouldn't it be better to just run in place? How does the laundry basket help? It would make an interesting blog, though.

You should not have to slow down on an easy run to catch your breath. If you feel the need, you are going to fast. Run the easy runs at 10:30 or 11:00 pace instead, and try to go longer.

Hey Sasha, thanks so much for the advice. Woo-hoo! Now I can feel good about slowing down a little. I am still trying to do 3 one day and 2 the next, do you think I should be trying to do 3 every day?

I'm gonna send a feedback email.

Glad to see you didn't stop running and that is great that Fred is back to helping you!

What an awesome idea. I bet you get some calls.

I run when I can with my golden retriever which I like when I can find a place and he loves it of course. Challenge is it can be akward at times when he is on leash which is needed in most areas so you get the tamglements or the times when he is trying to go in another direction. Running off leash is OK when you are more alone or have more open space, but you have to keep track of him. Need to either carry water or have sources of water as they need it too. He doesnt do well in heat like me (as he is old like me!)

Lybi, if you do get the dog running job what will be your handle? You know, like the dog whisperer? The best way we have found to control a dog running is with a "gentle leash". it goes around like a normal collor and then has a loop around the snout of the dog. Dog's are very easy to train with this leash as you can give the dog a gentle pull on the leash and it gently jerks their head, works great. I would not recommend one of those long extension leashes. If you don't get the dog for safety, carry some pepper spray. Good luck.

Three cheers for rain in Arizona! I love running in the rain too, but not in downpours or thunderstorms - just rain. Running in the rain is somehow very liberating. Just you and the rain . . .

You are a motivation to many others, including family and friends. I'm not surprised that she would want to run with you :)

You can tell her it was really hard for me too when I first started - I was huffing and puffing just running a couple of miles at a slow pace (for me - around 9:00/mile). BTW, I think it is pretty amazing that Adam's is the first broken bone in our family.

Lybi, cute son, great that it all turned out. You did not tell how he broke his arm. I hope you can get Holly to stick with it, it takes awhile for the runner's high. If she sticks with it, she will be so glad.

Brent--I just bought a new organization thingy for toys from IKEA. It has bins that you pull out, but they don't slide easily. He stuck his hand in one of these bins while (he he) standing in the empty bottom drawer of our entertainment center (which is against the rules!). He fell out of the drawer, and his hand was stuck, so his forearm broke against the side of the bin. Ewww. I still feel so sad that I wasn't right there to stop him from climbing in the drawer in the first place.

I love IKEA! Ok had to say that first off. Just bought both my kids dressers, my son a desk & daughter a bookshelf. Cheap and works well. Anyway- your son is adorable! He probably thinks having a cast is fun for now, hopefully that won't wear off too soon. Thanks for your sweet comments on my blog, I'm feeling TONS better than last week!

How's adam doing today..poor baby...

Answer to question about cookies. Sasha LOVES baked goods. He especially loves my carob chip cookies which I do have a recipe for online. I make them all the time for my little and big cookie crunchers.

Lybi, you could have been a cowboy (girl) in the old west telling a story around the campfire. Always making tidbits of life meaningful. Way to go on encouraging your friend Holly to run. Hopefully as her conditioning improves, so will her pace, so you two can train for maraton together some day. By the way, I am clumsy as heck, I have a few stories about my recent biffs I will put on my blog.

What? That wasn't from me! Who accidentally impersonated me? I wanna read about your recent biffs!

I know what you mean! My little boy broke his leg a year ago today, when he was 11 months old. It didn't seem to set him back, infact he had already adjusted to the cast by the end of the first day. Little kids are pretty amazing, and they mend so quickly. Besides, you don't really want your kid sucking his thumb anyways, so it might be a blessing in disguise.

Hey Lybi- I like how you comment on your own blog! Just kidding! That's funny about being mistaken for missionaries! Did you go on a mission? I filled out the paperwork (then got married) does that count? J/K... Wish I could have gone shopping with you, I could use the healthy shopping/cooking tips. As the new school year revs up one of my goals is to have more healthy meals together. Anyway- great job on the running and converting all your friends & relatives to run also! Love it!

Lybi, me and Slyvia got quite a chuckle out of your comments on bowling pins.

Oh, Lybi! So sorry to hear about Adam's troubles! Where's the guarantee the bone won't shift again even if they re-break it? I would think they can do a better job with the cast, so that it holds position better, or put his arm in a sling so that it doesn't move so much. Poor little guy. I sure am hoping for the best.

I highly recommend you run tonight. Maybe it'll help to take your thoughts off the situation a little. There is nothing you can do but worry, and it won't help much. Get out and expend some energy, maybe you'll feel a bit better.

Yes...I second Maria's advice to try and get your mind off it for a few minutes..it will help you be more sensitive to him when he needs you. I'll pray for you guys...poor little guy..

Hang in there! sometimes those little bones can do some crazy(good) things too! I hope it heals up and everything turns out o.k. Did you get your 4 miles in? Going from not feeling like you've got time to the 4 miles is great!

Hey I just read your comment to Christi...We couldn't hate you, your the envy of every girl on this blog...well maybe the entire planet! Does he do the grocery shopping too! That would be just too much for me to handle, maybe you better not answer that!

Lybi- yah, I'm hating you that your hubby cooks- j.k.! Jim cooks out of necessity- its that or he won't eat! Sorry to hear about Adams arm, I will keep him in my prayers.

I just read Michelle's comment about how bones can suprise you- I agree. My little niece (2 yrs old) just broke her arm a couple months ago and they thought the same thing, but after some extra time in the cast, she was OK. Hopefully it will be the same for Adam...

Lybi:

I came and looked at your blog after you posted such a nice and encouraging comment on mine. You and your son are in my thoughts and prayers. Kids are very resilient and I'm sure he'll be fine. Please don't forget to to spend some time taking care of yourself during all of this.

Yes...I second Maria's advice to try and get your mind off it for a few minutes..it will help you be more sensitive to him when he needs you. I'll pray for you guys...poor little guy..

Thanks guys! You are all so sweet. It really is a boost to get these concerned comments. I am at peace about it, and Adam is happy. Time will tell.

You are SO much more intimidating than a gerbil when you're running! rofl That really doesn't come out as much of a compliment, does it? I only hope to gain as much as you seem to have in as short a period of time.

OK, now I'm posting in response to my own answer. It just came out wrong! I mean, "gain as much endurance and speed as you seem to have in as short a period of time." sheesh. open mouth, insert foot. 8)

Lybi, do you know that Paul Potts just released his first CD in UK, and it's already topping the charts? It will be released in US in September, but you can still order it now from Amazon as an import. I listened to some extracts - all beautiful songs. Some people criticize the mixing, production, his technical imperfection, etc. But he still has that magical quality that makes you get goosebumps listening to him. He is planning US concert tour in January 2008.

I imagine piano teachers can be fairly intimidating runners! Glad you found someone to run with. Hope your son is doing OK

Lybi,

Another Valley of the Sun runner-yay! Also, I took piano lessons for 10 years, and I still love to play. It's up there with running as the world's greatest stress relievers.

All of my PRs were set about two years ago, when I was either training for a marathon or had just run one. I'm hoping to get faster this year!

I'll say a prayer for your son.

Maria: Thanks for the info! I'll be sure to get it.

Michael: I am NOT intimidating, but for some reason, my students do sometimes cry during lessons. OOPS! Thanks for the concern for my dear little one.

Shauna: That's so cool that you like piano too. I'm sure you'll do nothing but get faster if you continue to blog! Adam is acting very happy--we'll see what the X-rays show next week.

Hi! Lybi it's nice to hear from you. I don't think I'll be going for an Oly run, however I'm going to train like crazy and run like heck. Maybe we'll get achance to rub elbows at St George.

Oh! I wonder if your wheels are locked in a straight position? One time when I had a really hard time turning our stroller, that was the problem. ...Or it could just be really heavy. :) What a woman to get going at 7ish like that!

rock and roll! Great work out! The next time you run with out the stroller you may run 10-20 seconds a mile faster then your normal run.

When turning, it helps if you lift up the front wheel off the ground. The kids might enjoy a bit of excitement as well. Also, go to a course where you can swing really wide on the turns. Make sure your tires are properly inflated. And, of course, adjust the pace. For you, probably 2:00 per mile on the flat, 1:00 per mile on the downhill, 3:00/mile on the uphill.

Hey, have the kids push while you ride for a break. I know what you mean, I have a heavy weight grandson, when I take him in the baby jogger it is a real workout. Thanks for the comments on the race. When is your 5K? I recall that you were going to run one coming up. Are you ready?

If it makes you feel better..even in my best shape (Sasha may disagree but I say that that was when Jenny was a baby and I ran 5 miles a day starting at 9:30 pace and ending at 8:30 ..whew...that sounds great now) Anyway, on Wednesdays I would have to run with Benjamin and Jenny because Sasha worked at the temple in the morning (and still does and probably still will when our youngest is 18 and I can join him there). I could only push that monster of a stroller with all that weight for 2 miles. That was it! So....you are in really good shape if you can push those babies at all I say...the double effect makes a huge difference to us women with pratically zero upper body strength.

I'm not saying you can't train to be stronger at it but you shouldn't be surprised that it wore you out so much.

Thanks for the support everyone! I feel much better about being wasted after only 2 miles with the jogging stroller now. But don't worry, I won't give up! "That which we continue to do becomes easier, not that the nature of the thing has changed, but that our capacity to do it increases." Heber J. Grant--one of my Mom's favorite quotes. I won't be able to run in the morning tomorrow, though, because I have to take Adam back to the bone doctor (THE MOMENT OF TRUTH!!!). Hopefully he will not need surgery.

Brent, it appears that my 5K is going to be sacrificed on the altar of James' marathon training. It was to be this Saturday. But, of course, James needs to do his long run on Saturday in the early morning, which conflicts with the 5K--he was going to pace me. *Sniff* To be honest, I am a little disappointed, but I also know this is a very critical time for James' training.

I love the idea of letting the kids try to push me, though. That's the most sure way I can think of to end up in a lake.

Good luck at the doctors hope everything turns out well!

Oh! I wonder if your wheels are locked in a straight position? One time when I had a really hard time turning our stroller, that was the problem. ...Or it could just be really heavy. :) What a woman to get going at 7ish like that!

Have James get there early and run the 5 K course several times, taking a break to pace you. Try to not make it too much of a break for him. I think you can run 8:45 pace, maybe even faster, which is right around his training pace.

I checked, and that race got cancelled, Sasha. But there is one next Friday night and James will be able to pace me for that one. I'm excited again.

Bravo! Your arms are going to be wonderfully sculpted from all that double stroller pushing- way to go!

Are you kidding? I'm getting a laugh just picturing your explanation! I am impressed with your ability to still run 11:30 pace with a huge double jogging stroller pushing about 70 pounds worth of boys.

Adam is fine! The Dr. said he will be just a little crooked when he first gets out of the cast, but that as he grows, it will straighten out. Very weird. However, I am relieved and happy.

And Christi, you are right about the upper body workout. My arms and shoulders are as sore today as if I had spent an hour in the gym yesterday.

Thanks James!

I've always thought mom's have buff arms- I don't know how you can carry those heavy car seats around with the kid in it, let alone run pushing a double stroller! I guess one day maybe I'll have buff mom arms. Good job!

ROFL! I love it! You're hilarious. Your effort is inspirational. And let's not forget that by 7:30am here, the sun is full-on hot, already! Let's see... I have 38 + 24 + 21lbs of girls I'd have to push to go out on my own after the bus takes off. Eek! 'Guess I'll have to get used to running first. hehe -But you go girl!

You are so fun, Lib!! I'd LOVE to catch you running on video camera. I'm sure it would make me laugh even on a bad mommy day!! I love you!! P.S. I'm gonna go buy some running shoes and try to get my own blog on this website. You and Kristina are inspiring me ... slowly but surely! Good luck on your race on Friday

GO LAURA! My older sister, you guys, my idol all growing up (and the most common victim of my compulsive borrowing syndrome as a teenager.)

I'm excited for you for your 5K ! (that was awesome grammar) Anyway- your tempo run sounds like it went well. I bet you'll finish faster than you've been predicting. Don't feel bad passing others- ITS A RACE!

You're right Christi! Lemme at 'em! I can't wait to chick as many guys as I can.... Thanks for the encouragement.

WOW! you really are fast! I don't think that I could keep up with you. And I definately think you would be the piano teacher that I don't want to pass me. But I would understand because I would realize like, Christi that it is a race! Good Luck!!!!

*Blush* Thanks, but you have to realize I ran 1 mile, then walked, then ran 1/2 a mile, walked, THEN ran another 1/2 mile. I bet you could go as fast as that if it was all broken up--probably faster--especially if you had someone to pace you. Eventually, I would like to be able to run 2 miles without stopping at that pace. Actually, I wish I could run 26.2 miles at that pace. I think that would quialify me for Boston. :)

Get rid of the walking breaks. Run slower if you have to, but finish the tempo without them.

For an encouragement, the biggest obstacle to not being able to run the marathon at goal pace is not being able to run the mile at that pace. If you can run a mile at goal pace, you've won 60% of the battle. I think with proper training you could get a BQ.

If somebody feels bad about you passing them at 9:00 pace or slower, tell them to get on the Fast Running Blog, you might still be passing them, but you would have to run a lot faster to do it.

Sasha, you just made my day! Me in Boston?!? Well, I guess the catch (and it is a big one) is the proper training thing. But still--someday, when my kids are old enough (i.e. youngest 7)maybe James and I can BOTH run 60 miles a week...

Lybi, you a hoot, positive road kill, at half way in the 5K, count or have James count, the number of people you pass and the number that pass you. Positive road kill should get you something special from James. Also, this also may help to monitor whether you went out too fast. Also, as you will be the hunter and chicking guys, some comment when you pass them may be appropriate, like: looking good. It can be taken both ways. Good luck. By the way, you will not be a short blond piano teacher on race day, you are a powerful conductor of your own race.

Lybi - you may be able to qualify for Boston with only 40 miles a week. Or you may be able to run 60 miles a week long before your youngest turns 7. However, in order for you to make the breakthrough you need to change the way you think of yourself as a runner. You need to learn how to see yourself where you can be without letting the reality where you currently are block that vision. E.g, you are driving from Mesa to Salt Lake, you focus more on the fact that you are traveling at 75mph than on the fact that you are hundreds of miles away from your destination.

So with that perspective, you although fitness wise you may still be a mid-pack runner, you need to drop the mid-pack runner behavior in thought, word, and deed. Never call yourself slow, never make excuses for being slow, instead take your fitness and train the very honest best your circumstances permit you.

I adopted Brents suggestion of "roadkill" earlier and it has helped me. I try to concentrate on the "target" in front of me and go for one at a time and I try to not let those who make "roadkill" out of me get to me, just tell myself I can pass them back.

Sasha is right too - the less I think of myself as slow or average, the better I do. Im horrible battling the negative thoughts but Im doing better at eliminating them

Gee,I thought it would have been the time when Sam turned around in the middle of Sacrament meeting, stuck his finger up his nose and said, "booger!" :D

Glad to hear you may have found a solution to your insomnia. Let me know how it works in the morning . . .

Lybi- that is so cool that you are coming to cheer us at the marathon. I'll be so excited to see you! Tomorrow I'm running a 19/20 miler- wish me luck!

Wow. You got out there this morning in the heat, again! I thought you would. hehe I took a look at the Mesa weather averages for this time of year, and our low temps are running about 10 degrees warmer so far this month. In English? Hopefully, our nights will cool off alot soon!

I just have to say...you are awesome you are awesome you are awesome...okay that was enough.. I really struggled with the double stroller when I did it...although I have to boast I did once run with it for a mile...8 months pregnant. And then I was especially proud that I cleaned my kitchen on top of it. If you want a laugh go to my blog and see the discussion on what Sasha thought the smell of skunk was when he first came to America.

Boy! I thought I was the only weird person who ran at 2 in the morning. When I was working the grave shift at a grocery store I would run around the store at break time while everyone else smoked and drank redbulls! Its cool though, you do what you gotta do.

He he. Cute. Sorry Ashman, you probably ARE the only one to run at 2 in the morning. I tried 3 AM once, but I didn't like it. I actually ran 2 miles this morning around 7 AM, but it totally should count double bc I was pushing the loaded...double...jogging...stroller... (imagine threatening music here).

I run at 2am everynight!

Well except its in my dreams - does that count?

We did do the Sandy Midnight race last month, and got home at 1:30, it was nice having the cooler air, but I have some trouble seeing as well as I would like

Hey Lybi- thanks for your comment! Yeah, the 20 yesterday was my longest ever- I think I'm still feeling the runner high a day later (hee hee) So do you have friends down here from the blog? When you come run in St. George I'd love to meet ya! (and hey, who says we need to go over 3 miles... wink...)

I was talking about YOU! And Michelle and Mik'L and anybody else we can coerce into going for a run. Well, I guess it depends...are you going to run the day before the marathon--specifically in the pm? If not, don't worry, we can hang out on Friday night and eat lots of spaghetti! Then any chica's who aren't busy running the marathon can go for a shortish run (4-5?) in the wee hours on Sat. At least that is my evil plan at this point.

Lybi-you'll get there. Great run. Slowly increasing the mileage is what is it about.

Cool! Your St. George plan sounds good to me. I'm definately up for some food and maybe a run, I'll have to figure that out as it gets closer. Its been so fun getting to know ya on the blog, can't wait to see ya in Oct- isn't this blog the best!

I am absolutely thrilled that a child of mine has taken to another adult (besides their daddy and me).:D I am thrilled that I SEE another adult enough for her to do that! hehe thank you for answering her outstretched arms. :)

I think you get extra credit for the heat Saturday evening. It was over 100 degrees on that run!

-and another thing! Tomorrow would be a really good time to RUN to the church for Humanitarian Day at 9am! Not really, It'll be much too hot... but I dodged my visiting teachers to go, so I have to at least WALK you around there.

Humanitarian Day!!!!!!!!!!! YEEEEEHAWWW. I'm there, although I'll have to diss my mall-walking budding tomorrow. Can't be expected to walk a mall when there's humanitarianismation going on.

Oh!! SO SORRY to the mall-walking buddy. :/ That's not nice of me! I'm a walking-buddy stealer! 'But of course, no, you can't walk a mall when there's humanitarianismphylanthropism happenning. Yay! I'd like to RUN over there (not really) even a TEENY bit before 9, if we could, so even if baby girl is tired before 9, she'll have a place to lie her head.

Girl, you have got to get an IM.

This is bad for me to steal someone's walking buddy...

Oh!! SO SORRY to the mall-walking buddy. :/ That's not nice of me! I'm a walking-buddy stealer! 'But of course, no, you can't walk a mall when there's humanitarianismphylanthropism happenning. Yay! I'd like to RUN over there (not really) even a TEENY bit before 9, if we could, so even if baby girl is tired before 9, she'll have a place to lie her head.

Girl, you have got to get an IM.

This is bad for me to steal someone's walking buddy...

Oh!! SO SORRY to the mall-walking buddy. :/ That's not nice of me! I'm a walking-buddy stealer! 'But of course, no, you can't walk a mall when there's humanitarianismphylanthropism happenning. Yay! I'd like to RUN over there (not really) even a TEENY bit before 9, if we could, so even if baby girl is tired before 9, she'll have a place to lie her head.

Girl, you have got to get an IM.

This is bad for me to steal someone's walking buddy...

Oh!! SO SORRY to the mall-walking buddy. :/ That's not nice of me! I'm a walking-buddy stealer! 'But of course, no, you can't walk a mall when there's humanitarianismphylanthropism happenning. Yay! I'd like to RUN over there (not really) even a TEENY bit before 9, if we could, so even if baby girl is tired before 9, she'll have a place to lie her head.

Girl, you have got to get an IM.

This is bad for me to steal someone's walking buddy...

Geez, some people just can't stop apologizing...

Just kidding, every single person on this blog has probably had that happen. Don't be embarrassed. Just know that every time you click the "post comment" button, it WILL post the comment, even if you can't see it on your computer at the time.

and if you "refresh" the web page to view your comment it will post again!

You can say that again...

One day I am going to fix this.

Lybi - somehow Google Adsense figured out that you are LDS. I can tell because the ad for Coffeefool.com comes up. I noticed that ad for some reason comes up on all LDS-related content. I still cannot figure out why.

Ok, I know they're here, because I can see "16 comments" next to this blog, and I received the new comments in my email, since I watch this blog. -I don't SEE anything after my million replies, though!

I did it. I confess. I pressed the Refresh button several times last night, to see if anyone else wrote on this thread after me. Big OOPS. The weird thing is, it did't LOOK like my comment was still there, but it kept posting and posting. :/ Sorry. It won't happen again.

Ok, now I can see them.

Lybi, thanks for your comments on my Pikes Peak race report. I did an edit and selected the race report option.

It sounds like you are into a great family challenge with lofty goals. God bless you in your efforts.

Paul

THAT is why running now seems so slow to me. 8) I rollerbladed many years for fun.

It was the "nice and easy" that killed me last night. 'Just goes to show you that what you keep doing gets easier.

Wow! Your pace is improving beautifully. Its all about getting out the door day after day isn't it? Good job! Yeah, my poor friend Heather has a nasty sinus infection that has moved to her ears. The antibotics she was using just wouldn't do the job. Now she's trying a stronger med and laying low. She's a GO GO GO girl, 4 kids- still nursing the baby, hardworking church girl, etc etc.... You know the type- crazy like us!

Good job Lybi! I ran with a stroller once, pushing my best friend's newborn, and it was HARD! Isn't it great to see your times improve?

Good luck in the 5K this weekend!

Lybi-I admire people like you and Lulu so much as you train so hard and take care of little ones. Gosh, It seems at times that I can barely take care of myself. I don't know how you do it, but it is an inspiration. I agree wholeheartedly with Christi, that consistency in getting out the door every day, one day at a time is crucial, and you are doing it.

Isn't it fun to have Adrianne on the blog? She is so adorable in person...you should see her dimples and a very hardworking compassionate lady. I know you'll love her. I have to also say that I'm impressed with your stroller times. Are you changing the time of day you run?

Thanks for the encouragement Christi, Shauna, Jeff, and Sarah. You guys are part of the reason I just keeping trying.

I do know of a vest that was used by some runners prior to the Olympic marathon in Athens to help them stay cool. But I was thinking I would just bring my fuel belt full of freezing cold water and squirt it on you at regular intervals, then have you chase me down . . . :) I bet you are going to have an easy time running the 5K after your legs are used to running with the jogging stroller . . . good job!

HAHAHAHAHAHAHAHoHOHoHO Do you have the guts to provoke the wrath of your fiery little wife? I'm sure it would make me run faster...

Good luck at your race Saturday. For cooling down (men can stop reading right NOW!) consider putting ice cubes in your bra top. I guarantee that will cool your core! I have a crazy friend who stuffs ice cubes mid-race and then fishes one out periodically to eat! She's one of the top runners, cyclists, AND triathletes in this state so when you are the best, then you do what it takes!

Lybi, no real help here, just so amuzed with James and Lulu's comments. If you don't mind running wet, you could soak your clothes before the race. Durint the Hawaii and Maui marathon, they hand out cool sponges full of water. If you have support besides James, have a friend be ready with the soaked cool sponge to squeeze water on you. I am looking forward to your survial report, I mean race report. Good luck

Sounds like some good ideas! But your also very creative so I know you'll come up with a great idea. Good luck with the race! If you don't stop running with that stroller your gonna blow us all away in St. George! (I think your already faster than me normally so too late) But your also gonna have some great arms to boot! Looking forward to it!!

HAHAHAHAHAHAHAHa! You guys are so great! Lulu this is a whole different side to you! I am impressed. Although, I can vividly imagine going to the Doctor for frostbite in a rather...unusual...place and trying to explain exactly how it happened! No really, thanks so much for the tip. We'll see how desperate I get. Every idea is a good idea when you are coming up with options. Sponges are great too. I'm going to have to get James to carry some for sure.

And Michelle, you needn't worry about my little 2 miles a day with the stroller when YOU are the one running 6-7 milers all the time. You're gonna end up pushing ME in the stroller if you aren't careful...

Pray for rain, that always helps... Lybi, I think my leg is worse than I thought and I did a dumb thing last night I went out and tested it to see how it is healing, and much to my dis-liking it is the same or even worse...

I guess the ellipitical gider wasn't hurting it but the injury is not healing either so that is not a good sign, I am going to go and see an orthopedic friend of mine and see what he has to say and then I guess I will go from there. FRUSTRATING!!!!

Lybi, I'm finally on! Still need good shoes, but I'm gonna start blogging my walks anyway.

Lybi, A group of us ran a marathon in Austin, TX in August where the temperature at the start was 104 degrees and add Texas humidity and you get the idea. We took hand towels and put crushed ice in them and folded them to fit on our head under our baseball caps. The towels extended down the back of the head to the neck, so as the ice cubes melted and cooled our head the cold water dripped down our back and it was great. We ran a course where we could replenish the ice every 2 miles. It worked great and none of us had any issues with the heat. People called us crazy for running in that heat, but it gave us a story to tell the rest of our lives. Good luck.

Good Luck in your race! Enjoy all the people running around you and feed off all their energy and excitement. You have trained and you have prepared. Now enjoy!

I think that your gonna do great!!! You won't even need a tailwind, especially if it rains because you'll be so energized by that you'll pobably zoooomm to the finish and smoke all the competition!! Can't wait to read all about it!!!!!! Good luck! :) :)

Ha, ha, ha. Thanks for the heads up on HS Musical 2. Did you hear that Lori broke her arm the other day? It's an epidemic! How's Adam's arm doing? If you get rain for your run, you'll do great!!!! Get James' MP3 player and have it play RESPECT over and over and you'll smoke 'em all!! Good luck!! I can't wait to hear how you do!!! Love ya.

I like High school musical but Im 10 years old. Good luck on yourr race

Hey, I'm with Falcon- HS Musical 2 was OK! Lybi- can't wait to hear about your 5k. You're gonna do GREAT!!!! Go get 'em and most importantly- ENJOY IT!

Goodluck with your race Lybi, you will do great! I will Pray for a tailwind for you, but not more than 20 miles on hour, I don't want any injuries.

Thanks guys. Okay, I guess I didn't really give HSM2 a real chance. I always say it takes 3 times of watching the first one to really appreciate it. Some of the songs were pretty good.

Thanks Clay, your prayers worked. There was a stiff wind, but it blew sideways the whole race--never really head or tail. No injuries, though!

You did an awesome job, especially consiering the conditions. All three things (heat, wind, gravel) factored in to slow you down. Like I said last night, you just wait until the weather cools down, and you will be seeing some noticeable improvements. I am so proud of you! Love you!

What exactly did Garmin show? Also, try mapping it out on the Course Tool to see how long it actually was. Gravel is slow, about 10 seconds per mile for you. The heat and the crosswind/headwind could make a lot of difference - for example, this week I raced at essentially the same pace at a higher altitude on an out and back course, and with a 500 foot climb in the first half as I did a week ago on essentially flat course. The difference was that today it was 45 degrees at the start and maybe 60 at the finish, no serious wind, while a week ago it was 70 degrees pretty much the entire time and strong winds in the second half of the race.

With the splits you've got, though, it appears you've made some serious progress. Wait until the weather cools off, and try to find a certified course. See http://www.usatf.org/events/courses/search/

Yeah, Libby!!!!!!!!!!!!! I can't believe how well you did considering all the obstacles you had: heat, wind, and bad road. James is right - come winter time in the Valley and I'm sure you'll be pleased with how you've improved. Ooooor, you could come HERE and race! ;) It's always cooler at my house and the accomodations are free!!

Oh Libby honey....why are you dissappointed...it was hot and flat...I think that was a good time considering all. You were probably doing 8:30 effort the whole time or faster.

Did those things really happen at the end or are you just making that up? I'm sorry....the way you put it is so funny it almost sounds like a joke. At least you didn't lose your sense of humor...So when are you and I going to start a stand up comedy show together.....we could call it...Things That Happened To Us on the Road...I think you should be very proud...it was a good job.

Sasha, I knew you would ask that. The Garmin said 2.99. I guess that is what has me a little down, because if that is correct, then the extra .1 would put me at the same exact time as my last race.

Laura, you are so sweet. I'll have to come crash at your place sometime. Choose a 5K sometime in the next 6 months and I'll make arrangements to come run it with you like James did for me.

Sarah, those things actually happened, but, of course, I have been known to make ordinary events sound a little more interesting than they were at the time.

Lybi, Lybi, Lybi, great race, PR effort in the Valley of Fire, smart race, positive road kill. You are now a real runner: you don't care if someone thinks you look exhausted and need a 911 call. All that counts, you gave your best. Races are not fashion shows, no guts, no glory. 20 positive road kill points, minus 10 for some whining before the race, 20 points for terrible conditions and still giving a death defying effort, and 20 for a PR. 50 commando points.

thanks for your comments. Stay cool

Congrats Lybi, glad you were finally able to get out to a race, great job with the high temps. Keep it up,hope you get to do another soon. Good commando point assessment from Brent

Great job on the race Lybi! Especially in those kind of conditions! You're setting yourself up for some great PR races in the future.

Lybi- First, I'm so jealous you got to run a race side by side with hubby. Enjoy that memory! You're being too hard on yourself- it was over 100 degrees and gravel for goodness sakes and 27 min is a good time and isn't that about 30 sec. faster than your last? That's great progress! You'll probably delight yourself with a cooler race this fall. Keep at it!

Yeah Lybi, but did you have fun? I think you were great. Anybody who goes out in a jogging stroller at two in the morning has my vote.

I'm with Christi... how fun to run with the hubby! And then I think one or both of the 5k's I ran this summer were around 27 mins? But never got times on either and I can promise they weren't in 100 degree weather! As far as the ending with the paramedics... that just goes to show that you gave it your all, something I'm not sure I have completely put myself out there and done yet. And not nearly as bad as the mistake of "when is the baby due?" when it's already celebrating it's first birthday type thing, now there is something to be upset about! (Not that it's ever happened to me) But way to chick that guy at the end. My last race, there was one way anoying guy that I would have loved to do that too! That in if it's self is worth ALL the glory!

Love the new pic!

Brent: your comment made me smile for an hour, so thanks! And you're right, I was definitely whining, although technically the ROOLS do not prohibit whining until AFTER the start of the run...

Michael, Tom, Christi, and Michelle: What a cheering section, thanks for the comments!

Ashman: No it was not fun. But I think it was necessary. Clear message: I need to work harder, run longer. Just wait. I WILL beat my high school time even if it takes 10 years of trying!

Alright Lybi, No more talk of how terrible your run was!!! Great job. Your time reflects the heat and the gravel. You won your age division fair and square and by a lot! Celebrate this one. Good luck with the next one.

Yeah, wish you could have joined us in the rain this morning! I love how you broke down your goal into tangable (sp?) steps- great example to me! Your making me want to rethink my goals and how I'm going to get there. Great pace this morning too!

Great run, Lyb!! I completely agree that working toward a race motivates you. I just decided that I'm going to shoot for my first 5K in 4 weeks, and it is MUCH more motivating to get me out the door! I'm kind of excited! Very cool plan to beat your record in HS - although I personally think you oughta "leave your past behind you" and shoot for new goals. Who wants to remember high school anyway!!! : oS

Wow, Lybi! Way to go! Those are lofty goals, and I hope you reach every one! Your early morning times are impressive! Cool runnings are coming for us here in AZ, for sure. I may be left in the dust, though. hehe

I personally like to "leave my behind in my past," but if it motivates you without being too discouraging, go for it!

Good job getting out this morning. I think that your training with the loaded stroller is paying off, without it you practically have wings!!!! I haven't got any races in mind anytime soon. I'm not aware of anything coming up. But it would be nice to have one to keep me motivated. OOhhh ya! There is a unofficial run in Oct. coming up with a few friends, gonna needs some wings of my own for that one!

first place already! Super race. Now your hooked on winning! No going back now!

Note that Michelle Resendez who has run a 17:32 5000 on the track this year in Mt. Sac Relays in 80 degree weather finished your race in 17:44, interestingly enough, third overall, chicked all the men except two, and those were in jeopardy. Incidentally, she has at least 4 kids, see

http://members.cox.net/michelleresendez/

This goes to show that although the course was likely short, the heat and the gravel more than made up for it. I would imagine you would have run about 25:30 under ideal conditions.

And she's short, too (5'3")! Let's here it for short women with several little boys!

Ideal conditions, where can I find those? When I go to break my high school record, I'm going to take every advantage I can--cool, slightly downhill, maybe even sea-level.

Way to go! You are so gutsy and inspiring, you even have Laura getting into running. How are your boys doing following your example? Your whole family sings, runs and plays piano. Oh and whistles. Love you. Mom

Awesome, Lybi! You've already reached one of your long term goals! That's got to feel good.

Seriously, I think the stroller is a workout on top of a run. I prefer not to take my watch when I bring Will along especially after I clocked myself at a 12 minute pace. (I thought I was going fast.) 11 minute miles sound good.

Wow!!!!! I don't think I've ever got a 1st place ribbon..you must feel like a million dollars. I've got a confession to make...I'm going to start teaching my kids piano lessons. With three kids in lessons at 10 dollars a lesson we thought we'd try me teaching them for a few months and see how it goes.

I did it today for the first time and I loved it. I just take them with me when I practice the organ and they get to hear me practice..which is a lesson in itself. Then I take them one by one and give them a short lesson (don't think we'll get up to 30 minutes each for a while). The babies are always at home sleeping while Daddy works (or blogs) and everything works out. Any suggestions would be helpful but I think I'm going to really enjoy it.

Way to go Lybi, you are so awesome... I am so proud of you and your hard work, keep it up!

HOORAY! You already did it! NOW can we slow down? hehe

Congrats on the first place. Hey next year you will be at the young age of your age bracket and should be able to cruise to many victories

Lybi- You met one of your goals- 1st place that is awesome!!!! I still think the heat was a HUGE factor and if this was a fall run you'd be even FASTER! Yay!

Congrats on winning age group. It goes to show that it was a tough race and even though you didn't go quite as fast as you would have liked, for the conditions it was a huge improvement. You're really going to tear up the course once you get some decent weather.

Lybi- I have been in outer space or something and didn't have a chance to read your race report until just now. Good job! You had a great time! Way to go with the win as well. I need a race like that to get my confidence back up. Way to go!

About missionary runs...

I met my neighbor, Jade, a few days after we moved here. I asked her if she was interested in running together and she said sure. Over the first couple of runs we found out a little more about each other. Jade has lived her whole life in Iowa and was a gymnist for Iowa State University. And she is very religious. Her husband's dad is the pastor at the church they go to. It's a non-denominational and it's big into fellowshiping and proselyting. Monday she asked me what makes my church different than Christians. I told her (this is the very, very short version of what I said) we are Christians and Jesus Christ is the "corner stone" of our religion. I told her we do believe in modern day revelation and that there is a prophet of God on earth today.

I blew it in some ways that I didn't take the time to share my testimony with her. I hope I get another chance.

The rest of the run we talked about who chooses the next prophet and Jade talked about how her church is creating leaders and helping people find God. There are some wonderful aspects to her church, but I think I disappointed her when I would talk about how our church believes or does the same thing.

Jade said she was looking for ways to meet people so she could tell them about her church. So when I was in a running store yesterday, I saw that they had a free group run on Sundays--open to anybody. I gave her the flier.

I hope to be Jade's friend, but I don't know how successful I am.

Today on our run, religion did not come up. Maybe on Friday I'll ask if she has any more questions about my church.

I guess as ward mission leader you could organize group runs. I think being a friend and trying to help them is a good way to do missionary service. However, I need to be more bold in saying how deeply I believe in the restoration, in our prophet, in God, in our Savior, and in the scriptures. Good luck with your calling.

So that's the "missionary runs" story.

Adrianne

Lybi, hands up in the air, way to go. I have often wondered why runners don't do a victory dance, jumping chest bumps or some other exciting exclamation of the personal victory at hand. Mostly, we are all too exhausted. By the way, as I am writing this comment, two red tail hawks are soring, looking for prey, outside my window.

I guess that peachy moon was an eclipse. When I was running home from work I saw it the whole way home and never even really noticed. (I'm sure I wasn't asleep, and even if I was there are no laws agianst that right?) But then thinking back I can vaguely remeber there was something different about it!! kinda like it was in a dream or something. I don't have any races in mind right now, just enjoying getting out. These cooler mornings feel really good and so I think that it just feels good to get out and strech the legs. I definatley agree, No racing in St. Geogre.... I am the one who will be left in the dust and I see paramedics everynight at work so never interested in seeing them outside of that!!!!

Thanks for your comment about me being a good friend- I was feeling guilty for whining about walking w/ Heather today. I wish you good sleep tonight and I want to hear all about the medal when you get it! Oh yeah, my goal for the 12K Sat. is 1:04, but that's probably optimistic since I haven't done any speedwork lately... no watches are allowed on the race so I'll just go as fast as I feel I can maintain for 7.44 mi. and we'll see what happens!?

Lybi, the medal represents your red badge of courage. When you gave your best, you deserve the darn medal. I have quite a few stories about medals and awards at races. Often times, non-runners are putting on the race. This explains much of the problem.

Thankyou for your encouragement, it was very kind. Hope you are having happy running trails. Keep up the good work.

Nothing wrong with taking a little pride in the hardware! Congrats!

Thanks Dave!

So, you've finally decided to join the rest of us humans and cut back your crazy schedule: 20 piano students, running, 2 bookclubs, 3 crazy boys, wonderful wife, Primary secretary, and what in the world is a block captain??? ;o)

You're awesome. Congratulations on being FIRST in your age division - Woohoo!!!!! That medal was well earned!!

yeah, you gotta cut some stuff out- you'll feel better! been there, done that and I still take on too much! ah well. congrats on the medal. you should start a shelf or display somewhere, pat yourself on the back!

Looks like you've got a cold or something similar.

Oo! For slight sore throats, zinc lozenges called "Cold-Eeze" are AWESOME. In that early stage (sore throat, before other symptoms), they can often wipe out the cold entirely in an adult. It says on the box how many it's ok to take in a day, and you go by when you feel the sore throat, again. Lots of cold start there (well, and in the nose, which is not as tasty to medicate), and the zinc can KILL the germs there to help your body fight it. Did I mention they're pretty tasty? The Wal-mart brand works just as well, but they don't have as many flavors.

'Way to recognize your life is too hectic and cut back -- I need to take a page out of THAT book! :) Sarah, are you listening? hehe

Congrats on getting that medal!! I second Holly's comment on zinc helping with the colds. But "Cold-Eeze" lozenges never worked for me personally, maybe they have too low zinc concentration and I would have to take too many? Not sure. But what DID work great, was another zinc product, called Zicam. It comes in tablets, chewables and nasal spray, and I used both tablets and chewables. They helped significantly with terrible congestion I had. It is important to start taking them as soon as you notice any symptoms. Feel better!