Denouement

total distance 9.78, ran 2 with Marion, then walked two with her then ran 5 more.  Warmed up inside before.

Ab workout in evening. 

Inside warm up, then met MacK.  Ran 8.19 (8:02 ave pace) then walked, 10.23 total distance. 

I wish fudge didn't make us fat.  I have to lose a bit more weight to make goal (sub 130 by xmas) but this time of year I just want to make treats and eat them.  I'll try to be strong, one hour at a time. 

Ran in spurts today on the treadmill.  Pretty lame.  Did 2 mile warm up walk then hamstring lunges then my photographer called and said she was ready to go over photos.  So took off did that, then ate lunch with Marion, then ran .5 mile, then received a call I had to take, then ran 2 miles (where I almost upchucked my lunch), then drove son to piano and practiced my duet with my accompanyist, then ran 2.5, then drove more sons to piano, then ran 2 more.  Pace moved up throughout runs.  Didn't have time to dawdle.  Felt good.

Ab workout in evening.   

Ran with MacK.  It was way cold!  Took a nasty spill, caught myself with my hands, then scraped the side of my knee, but thankfully didn't tear my new, expensive tights.  The fall was in slo-mo, of course, and I hit McKenzie on my way down, and I was so concerned I would make her fall, but thankfully I didn't.  

My stomach felt way empty during the run.  Now cramming down some oatmeal w/banana.  

Warm up inside, then went out by my lonesome without music or gps watch and ran what I thought would be close to 11, and it turns out it was 11.1, then walked 1.5 more.  13.1 miles total, need to do abs and perhaps some elliptical later.

Indoor workout, running 8 miles in Provo with Josse.  Roads very messy and slow going, 9:17 ave pace, then walked another mile.  9.5 miles total.  Was in training all day in Provo, with extra stress and lots of cell phone calls because the kids' buses weren't making it up the mountain and my husband wasn't answering his phone.  Bleh.  I'll be ready to end this day.  SI joint on right a tad achy throughout day.  When running, lots of attachments feeling yucky, presumably because of sliding.

1 mile walking warm up on treadmill, then hamstring windmill lunges, stretching, 15 minutes elliptical (3,3,4,4,7,8,8,7,7,6,6,5,5,8,8) then 7 miles on treadmill (8:09, 7:41,7:25 potty break, 7:51,7:23,7:14,6:50)

more tax training today,  more snow today, but I have a better plan for the kiddies today, so let's see if we can make today a better day, K? 

Slept in.  Aahh!

Went to PT appt.  Said SI has been bugging me for two days, 1-2.  Said hamstring was a 1.  They worked on both.  Inner ham was killing when Steve worked on it, I just gritted the teeth and bore it.  As I did ab workout this evening it still ached.  At PT did 5 minutes no resistance spin to warm up, stretching in the cage, hamstring lunges with 9# (up from 5, it was so hard, we joked that the floor was magnetic, because every once and a while when I lunged down the weight would hit the floor and stay there.), and a new exercise where I stand on one foot and pick up a ball with one hand, then lift both hands up, then put the ball down, then lift both hands up, then pick up the ball with the other hand. Basically a big test of my balance.  

All warmed up from the PT, so hit the roads next.  .25 warm up walk, then 8 miles @ 7:42 ave pace, then .25 more walking.

Ab workout for 30 minutes, bored with same old routine so found some different stuff in my swiss ball book to do.  Did my crunches slower, with my pelvis up higher, and that burned earlier on. Bedtime. 

Walked a mile, stretching, windmill ham lunges, ran 1.5, let marion in the house, then she did elliptical and I did treadmill for 5.5 more.  Then more stretching, and 5 reps of ball grab (new exercise from pt). 

PM: 30 min elliptical 

Normal inside warm up, then met MacK.  It was freezing -3-0F in our run. 8.5 miles @ 8:14 pace.  Felt ok except for the burning in my calves and bum through the farm land (the colder area).

PM:  20 min elliptical

ab workout 

Slept in!

Indoor warm up:  walked 2.1, then hamstring lunges, then stretching, then met MacK.

11 miles @ 8:07 pace.  Andy from Salem passed us on the hill going into Payson, which was a bitter pill, but we made him earn it a bit.  Roads were a mixture.  Some were clear, about 1/3 we had to seriously battle for cars for space or run in snowy/slick conditions, so true effort was higher than actual pace.  It was warmer (27F) so we stashed some gloves, and shirts at the 2 mile point, but an old guy on a 4 wheeler picked them up and was driving away with them as we were running back.  MacK was doing a super whistle to get him to stop and I was waving my arms and yelling.  He handed over our stuff and all was well.

After run did 5 reps of the one legged ball grab.   

Walked .5 mile, windmill ham lunges, 1 hour elliptical, keeping hr between 145-155, basically 2/3 level 4, 1/3 level 5.  Then ball grab exercise.  

Warm up inside.  Ran 3 with MacK.  8:23 pace.  Ab workout inside, walked a mile too.

Oops, meant to run 8 and got an extra mile.  I went around the HS track 4 times to try to tramp down the snow.  I may be doing a time trial to figure out my optimal paces on Saturday.  We'll see.

Included in 9 mile run were 6x20-25 sec strides, about a minute rest in between.  Felt fine during them.  Like crum otherwise. 

Inside warm up, met MacK ran 7, meeting up with Aubrey in the middle.  Started to do some walking outside afterward, but in the mid 20's so I decide to some walking on my treadmill at home.  Walked 3 total.

Will do abs later. 

Indoor warm up, then ran 7 outside @ 8:49 ave pace, 6x15-20 sec strides.  Also 1.75 walking.  

18F, track was about 20% covered in lane one with snow/ice.

Indoor warm up.  .75 walking on treadmill, 12 minutes of good stretching.  Ran 4.5 miles easy, meeting up with Josse and MacK halfway through the easy stuff, said goodby to Josse, earned my third star at the Chevron, then we did a marathon pace mile, I changed shoes to my Saucony A2 racers, then did 4 strides on the track, earned a 4th star (this shows where my nerves were). Striped down to just shell of gloves and one shirt.

Then started a 2000m time trial.  Goal is to run it even or negative split.  I really wanted to go 6:00 pace, since I felt close to that, but thought this goal might be stretching myself a little, and the goal may be at odds with the negative split effort.  So I thought, 93, 90,89,89,89 would be perfect.  I had to swing wide 2/3 the way through one curve to lane 3 because of the ice/snow.  Also some patches in lane 1 elsewhere I just ran through.

1 - 89 (I go into the 200m at 42-43, and say out loud, dang it!  too fast), pace felt right

2 - 88 - threw hat off, then instantly wondered if that was a good idea (it was fine)

3 - 89 - starting to taste that acidy "you're doing a short race" taste in my mouth

4 - 88 - MacK joins me ahead of me, was the perfect rabbit, 

5 - 87 - MacK joins me just ahead the second half of this lap

I was ecstatic as I finished to be sub 6:00, but now I am looking back, thinking, I could have done this faster (I know this because there was no dry heaving or crying at the end).  Isn't that typical me?  So unsatisfied.   But, I am satisfied, and so grateful to have run my first sub-6:00 mile since my AS diagnosis, and to be bouncing back, and to be able to train, and to have friends to join me, to cheer me on remotely.  Every speed workout I can do is a gift.

When I got home, I just stared at Paul for a few minutes as he chatted to me about sundry topics, and he's asking why I'm looking at him funny, then I break down and say that I was just waiting for him to ask me how the time trial went.  Then he got the conversation on the right topic :D 

Bonnie wants to know how I am feeling afterward:  I don't feel any SI or ham issue, just deadleggy in my cool down.  I have soreness on both sides of my back and in my hams from two different new exercises my PT gave me yesterday.  I feel hungry for more, but done for today.  How's that?  I am supposed to do core today, but with the PT exercises yesterday, I think I will keep things super low impact and do a yoga/low impact core combo later today. 

Ran 7 miles @ 8:24 pace, including 10-11 15-20 sec strides, was with MacK then met up with KellieS and her Heidi crew.

Walked 3, last two at 12 min pace, power ham lunges (these are as fast as you can with hand weights with right foot at 12, 1,2,3 o clock, and left foot at 12, 11, 10 and 9 oclock - 30 sec each position).  

Nice evening stretch session.

I have a full house w/family visiting.  It's going to be a fun week. 

Indoor warm up (.5 mile walk, stretching, power lunges)

Met MacK warm up then 4 mile marathon pace tempo:

8:35, 8:42, 7:17, 7:11,7:09, 7:09, 8:39, 8:23, then walked 1.75 more.  Total 8 miles running, 2.25 walking.

Plan to do abs today but with family in town, we'll have to see. 

Did my abs. Rock on. 

Aahh.  Trying to catch up on blogging.

Walked .75, then power lunges, running 7 miles on treadmill at 8:34 pace with sis on elliptical. 

Bad sleep going into this one. Indoor warmup, then outside midday.

Temperatures cold, light snowflakes falling but roads were clear.

2 miles warm up 8:05, 8:30

Goal workout was 6x800m @ 3:15, with 1:30 break.  I did them on tree line road, back and forth, so flat.  Used my old 800m markers, but gps 

1 - 3:10 (1:31 rest)

2 - 3:10 (1:31 rest)

3 - 3:12 (1:30 rest)

4 - 3:09 (1:30 rest)

5 - 3:06 (1:32 rest)

6 - 3:08

then two mile cool down (8:45, 8:33) 

Warmed up with .75 walking, power lunges, stretching, ran 6 on treadmill (8:34 pace with 8x15-20 sec strides).  Some light abs.

Met Josse and MacK after indoor warm up.  8:13 pace, here's splits:  8:37, 8:35, 7:51, 8:34, 8:16, 7:41, 7:53, 8:00, 8:34, 8:04

Full house: 1 mom, 1 grandma, two sisters, their husbands and four kids, 1 brother, and my family.  Woke up at 4:15 for going into work, worked until 9am, then prepared to go up to Soldier Hollow for sledding with the family.  Then ate in SLC, home at 9:40pm

Exercise: fit in a whopping 15 min on elliptical. 

Verifiably sick, some type of cold.

Slept in, had to be in to work by 8am, so with sickness and lack of sleep the night before, knew I needed sleep more than a workout in the wee hours.  Worked overtime, then came home exhausted.  Dinner, then rested, then hopped on treadmill.  

Walked .5, then ran 3.5, slow and still dinner wanted to come up (but it didn't).  Left groin hurty.

Slept in until 9am. 

Standard indoor warm up: walked .5 (during walk only - pain shooting from back of ankle down to heel on left), speed ham lunges and stretching.  Went upstairs to get kids to eat breakfast, start them on chores, then back on treadmill.

Planned workout: alternate miles from easy pace (9mm) to moderate pace (8mm).  At .83 miles a client called and I had to take the call, then take care of some work biz, then back on treadmill.  Finished workout as planned.  8:57 pace for easy, 8:00 for faster miles.  Felt yucky but better than yesterday.  Still have a cold.

Had 10 minutes to prepare for lunch with Britta, Kelli, Teena, and Marion. Had an absolutely lovely time.  Thank you Britta and Kelli for organizing, and to all for taking time out of your day.  It was great to get to know you better.  

Walmart with Marion, her staring at me as I stare at the produce.  Paul is going to a low carb diet, so I guess I am going along with him.  His thyroid and liver docs say he needs it so WHATEVER.  Carbs are for sissies anyway.   I am so craving some toast. 

35 min ab workout in evening. 

Think aches are due to not taking anti-inflammatory well over last couple of days.  Took first doses in evening then last doses right before bed, so not evenly spaced through day.  Lots of caffeine and bad diet also can't be good for the bod.  Will do better. 

Conditions very icy/snowy.  Roads 95% covered with 90% bad traction for first half of run, got better, to about 75% bad traction by end of run (started running at 9:30am). 

warm up inside

2.25 warm up (8:56, 8:50, 9:10 pace for .25), then tinman tempo for 5 miles through hilly terrain (7:13 pace if flat and good conditions, had to just go by feel):  7:41 (net up), 7:50 (net up), 7:30 (up and down), 7:04 (net down), 7:23 (up and down) 7:30 ave for 5 mile total (course was net uphill), then right into 90 min rest, 30 min strides x 5.  This part was hard, I was tired of the foot slippage.

1:35 rest (8:00 pace)

33 sec (5:42 pace)

1:33 rest (7:34 pace -downhill)

41 sec (7:14 pace - wow slow)

1:33 rest (8:46 pace - uphill)

32 sec (6:44 pace - uphill)

1:31 rest (8:21 pace)

34 sec (6:05 pace)

1:29 rest (9:01 pace) 

32 sec (6:37 pace - uphill)