Denouement

20 minutes easy on TM

No running. 6 miles walking.  Ben competed in the Hershey track race, he ran his heart out on the 400m run.  Once around the track never seems so long as when elementary kids try to race it.

Ran 30 min easy, then stretching.

Can I tell you how much I hate swimming?  I can't breathe!  I am so bad at it.  It just goes to show we are much more apt to like things we are decent at, and dislike what we are not.

I went to the Orem Rec Center this morning since I had training in Orem.  I was to swim and pool run.  I had an hour.  The pool is 50m long.  WAY long if you ask me.  I decided I would freestyle one direction, then backstroke the other way, because I am bad at the freestyle, and haven't swam for quite a bit (April of last year?).  I did one distance freestyle, then one backstroke, then made maybe 1/3 of the way across doing freestyle on the second go around, felt like I was suffocating, so switched to the backstroke and decided to start the pool running shortly thereafter.  So I made it a measly 200m, and only about 67m of freestyle.  That's just sad. That took about 10 minutes.  I then switched to pool running.  Did I mention I have a new swimsuit?  It's the Gracie from Lime Ricki http://www.limericki.com/browse.cfm/gracie-tankini-top/4,78.html, thanks MacK for referring me to this website.  At least I looked sharp as I marched from the swimming lanes to the pool running area in defeat.  It was a noble effort.

Pool ran 50 minutes, took it easy, but alternated how I did my arms (resistence style with flat hands like Josse taught me at times, that's harder) and legs for variety.

30 minutes of elliptical in afternoon.  Also finished assembling our family's first trampoline.  That took some muscle.

Core workout in evening.  

Ran 30 minutes in the morning, gradually settling into 8:00 pace.

3 pull ups at my son's kindergarten playground.  This is the most I have ever been able to do in my life, and I typically can't do it unless I am in primo shape.  So I was ecstatic to be able to do three today, it must be a good omen.  My goal is to be able to do 5.  This is the real way with knuckles away from your body.   

30 min elliptical in afternoon (I will go do it shortly). 

Spent hours emailing to and from coach and poring over fall marathons the last couple of days.  I think I will be doing the ING Hartford Marathon Oct 9th.  This will give me time to recover before the January half marathon, and we'll also target Boston 2011.  Lots of training ahead.  I am focused though.  I have a long term plan and need to be healthy.

Ran 5.86, walked 3.5, also 30 min elliptical (easy, level 3), core workout, stretching

My weight is lame.  I was so strong last week until the family get togethers this weekend.  I really need to get strong and stay strong.  Have more family get togethers this weekend.

Did 30 min elliptical before the kids woke up.  Then 7.93 miles running in 60 min, that makes 7:34 pace.  I then walked about .5 mile.

Will do core this evening.  I told myself if I was good this week (and last weekend) I would see 124.something this week.  Here's to hoping. 

30 min elliptical, 30 min tm (3.86 mi) stretching 

 No running today!  Still on reverse taper after 1/2, a lull in training before starting the marathon training.  I am very excited to start running more normal miles next week.  It will be a 55+ mile week.  Sweet.  

Did core workout while the kids got ready for school (keeping them on task between reps, etc, don't talk to mommy in the middle of the Metronome, she's not in a good mood when doing this one)

Then 60 min on the elliptical

Did not eat so well yesterday :(  Had a yummy lunch with friends at a restaurant and meat fest with tort at Marions.  I actually smuggled in the 450 cal, small slice of cake into Ironman, for my movie treat.  that made it extra delicious).  I will do better today.   

Also some walking, and 30 min elliptical.

Slept in until I woke up a second time: 7:39, the marathon I wasn't running nor spectating at was already underway.  I did 61 minutes elliptical, then stretching, then about 45 minutes running (may have been 46).  I turned off my watch accidentally during part of the run.

Core workout in the afternoon.  

Congrats to all who completed and rocked the Ogden Marathon. 

So happy to be in normal training! I guess this is base building time.  I hope my body can handle some higher mileage, because we're going to be stepping it up.

Slept in because my son and I were in the ER last night, due to him hurting his back on our new tramp, but he ended up being fine.  Did a run after the kids went to school.  Warmed up 24 min, then stretched, then did 20x25 sec strides, with 60 sec rest in between.  16 min cool down. Ran out of time for more.  Had an emergency dental appt for my same son, little JJ.  Thankfully two sports activities tonight were cancelled due to the rain, decreasing the business.  I have another son who swallowed a quarter last week, and it hasn't passed yet, so we had two medical appts for him today.  The quarter's still hanging out in his tummy, so Miralax for him!

Core in the evening.  I graduated to level 3 of stage 2.  It is:

20x plank with leg lifts, each leg

20x side plank with leg lifts

3x20x scissor kicks

25x metronome (I only did 21 this time, will try to increase one each workout.  These are so killer and stress my lower back)

25x bicycle

20x three ways Jane Fonda leg lifts (leg lifts without being in side plank position)

25x sunrise lifts

then I add 30x3sec bridge and another ab workout my PT gave me that I won't try to describe.  This just builds off my prior workout, but turning the screw did make it harder. 

Walked 3 min stretching, the met MacK, ran with her about 4.5, then jumped in the bushes, then realized Kelly and the two Heidi's were witnesses (I should really wear my glasses :/), ran with them for about 2 miles, then back to the car. 8:05 ave pace

30 min elliptical. 

Ran on my own, warmed up 10.5 minutes, then stretched, then continued warm up.  After 34 minutes started my 20 min "steady state" tempo (6:21-6:32 pace).  At about 5 minutes, I ran into much more severe construction than I bargained for (Arrowhead trail and highway), and needed to walk/jog around some bridge work, so stopped my watch for that, but then chugged on. did 3.13 in 20:17, or 6:29 ave pace, first mile really drug down the pace, but recovered over the rest. 70:15 for 9.4 overall.

7something pace

walked 4.3 miles at the ball field during Mickie's game.  Any type of baseball is way boring, but little kid baseball is downright painful. 

Woke up to it SNOWING! and it was sticking on the ground.  I laughed hysterically and showed Paul.  I guess our all day hike to celebrate our 14th anniversary will have to wait.

I walked .5 miles, took out the Enbrel out of the fridge, did stretching and got ready, then shot myself in the stomach.  Met Aub and Beth after about 1.5 miles.  We ran about 8 together before I got antsy and went ahead a bit.  My pace with them was 7:55, I am guessing it dropped a bit after that.  Felt really good until about mile 14-15, when I started to feel like I needed a gu, but I was too close to the end of the run to take one.

So thrilled to weigh 124 flat!  I haven't been sub 125 (that I remember) since before my injury.  I have been trying to eat very disciplined, eating the right sort of foods, but this week has been more challenging. Since I have upped my miles I am very hungry.  Yesterday I ate 3,000 calories, all clean, except for a sample of a peanut butter bar at Maceys. 

Met Melody and Julie in Orem.  It was so wet, slushy snowness.  I think I weighed 10 lbs heavier at the end of the run from the wetness.  Melody was so nice and let me shower at her home, then I went to my work, which is just a couple of minutes from her home.  Good pace -7:37 ave pace.

evening - resisted the temptation of all you can eat cheap hot dogs, doritos and sugar water at the elem school hot dog dinner (my kids ate plenty though).  30 min elliptical, bridge exercises. 

Walked .5, stretched, then went outside for run.  30 min warm up (3.76 miles), then 20x 25 sec strides, 60 sec rest in between, paces were really erratic.  I don't think my gps deals well with such small segments, the pace for the 25 sec ranged between 3:27 pace and 8:25 pace (both laughable and not correct). Overall the paces averaged 5:29, which is reasonable and better than last week's average for the strides, which was I think about 5:40.  I wasn't happy with that average so I don't think I posted it.  

 Ran 9.08 easy but at a decent enough clip to get in 9 and get home in time, 7:21 ave pace.

20 min bike at PT

3.5 miles walking in evening

Good food at Marions :D 

Warmed up 30 min (stopping to stretch) and then did a 25 min steady state run (6:21-6:32 pace).  Same as last Thursday, except adding 5 min.  Also same as last week, my first mile of the steady state run was the hardest.  Didn't help that the first mile started uphill.  Splits were 6:39, 6:20, 6:23, 6:22 (for .9 miles), 3.9 miles in 25:05, or 6:25.8 ave pace.  

Will do core this evening, but no other cross training, so that I am not too tired for my 10k on Saturday.

Easy miles, not sure average pace, around 7:50

Smile Center 10k on the docket today.  I am in base-building mode, so a little early to be racing, but I registered for this race a long time ago, so here I am.

Goal was to run 6:00 pace the whole time, regardless of competition.

I wanted to break 60 miles this week, so had to fit in quite of bit of miles before/after.

Ran 3 miles warm up, then another mile between strides and additional jogging.  Lots of prerace jitter bathroom breaks, which is good.  

I knew Maryann was running the race, so it would be between me and her.

Mile 1 - 5:50, Maryann led, then I led, then she led, I tried to draft off people, slight uphill this mile, I think the mile was short

Mile 2 - 6:09, MaryAnn and I are still trading of leads, I draft when I can, still slight uphill, I think this mile was long, 12:00 for two miles

Mile 3 - 5:39, slight downhill, still trading leads, I think this mile was short

Mile 4 - 6:04, slight downhill, I took the lead right before the three mile mark and held it, though I could hear MaryAnn right behind, I started focusing on catching the guy ahead of me, who was slowing, but he missed a turn.  I yelled at him with no response, then I heard MaryAnn yelling, but I am not sure if he heard either of us, only when us RACERS started yelling at him did the volunteers/police start calling for him to turn around.  This mile was likely dead on

Mile 5 - 5:58, trying to stay strong and get another sub 6:00, this mile was likely a bit short, given how the next mile goes, MaryAnn still right behind

Mile 6 - gradual uphill, I didn't see the mile marker, but it was a 6:27 mile according to my garmin.  I tried to stay strong, but obviously didn't.  I knew MaryAnn was right behind

.24 by my watch to the end (another indicator mile 5 was short), 5:42 pace.  MaryAnn stayed right behind, I held her off by 2 seconds, from what I hear.  We had a turn with perhaps 30m to the finish line, I wish it had been a longer straight away.  I saw the clock turn 37, came in at 37:02 by that clock and was ecstatic, since I didn't get the sixth mile split I was in ignorant-laden bliss.  Turns out their clock wasn't synced right, so my real time was 37:32, which means I really slowed down the last mile or they didn't have the miles accurately marked, I am not sure which.  Too bad, I like 37:02 alot better.

I never ran a sub-38:00 flat 10k in Utah in 2008, mostly because I trained through the races, and I only ran two flat 10ks.  I trained through today's race too, though.  The NCAA altitude adjustment for the 10k is about a minute, and I ran 36:38 at my height of fitness in December 2008, in Paris, France, so near sea level.  Today I was 54 sec off that time, so I think I am fairly close to where I was in December 2008, which is awesome, since my mileage was much higher when I did the 36:38.  I would have liked to hit my 6:00 pace, but I guess I'll have to leave that for another time, and overall I am happy.

Ran loop into Payson, then added on to get to 65 minutes.

8.97 miles in 65:05, about 7:16 ave pace

Will do elliptical later