Had one of the BEST runs ever, let alone a NEW YEARS run! I've now decided that good things come to those who SLEEP!! Perfect timing for getting in touch with Smooth to meet up to go to the Oval to run; run into Maurine there and although I'd figured out a 'fool proof' way of counting laps by 'losing my marbles' she provided us with a more superior, although not as creative, way of keeping track (I now have her push counter hehehe). Then Teena and a guy from my Ragnar team Calvin were there, so we had even MORE company! Excellent, simply excellent!! 

I was planning on running 11 miles today, so I could make my goal of 2011 miles for the year and just get the 11 out of the way, but Smooth needed to do 15, so I decided to take a bigger chunk out - only 1996 to go!! Woo Hoo! I'm already going above and beyond :)

It was a perfect uneventful run (except the lady who fell while skating and was covered in blood and had to be ambulanced out of there), and I just thoroughly enjoyed ALL the company I had! We figure that we ran about a 9mm pace, which is wonderful considering my breathing issues lately. I just had a wonderful uplifting run and it set my day on the right course right from the beginning. Onward and Upward! Thanks again Smooth, Teena and Maurine for making the run a wonderfully memorable one - and helping to reinforce my laziness of bringing good things to those that sleep :)

With the ice and snow on the roads I figured it would be better to run on the TM this morning, plus then I could sleep in :) Got a phone call just as I was leaving at 9 and had to deal with it, so I didn't get to the gym until 9:45 which made me miss all my normal TM running pals...so it was back to my music. I spent the first 15 min on the elliptical to get the body moving - I find this helps me start at a faster pace on the TM. Then about 20 min into running, my friend Amy came (her kids are off track too and we both adore sleeping in!). So, I got to run while she walked and ran - again good things came to those who slept! :)

AP: 8:59 (just slipped in under 9 with a final push!). Started at 9:22mm and felt great, I think this chest congestion is finally moving on. One of my usual progressive runs ending with the last .1 at 6:58 pace. Good times and my head needed a good run as much as my body did today.

I had a neighbor call me out of the blue yesterday and say she wanted to start running again consistently in the morning and wondered if I would be willing to run with her. Knowing that I needed some motivation lately to just get out the door, I agreed. So, this morning at 6:15 I was out and running! She came to my house, so it was great to just walk right out, have company and get it done. Since she is just starting again she said she could only handle 3 miles and they were a tad slower (9:51 AP) but she did a GREAT job, and it was a nice warm-up for me. She only stopped to walk twice on the 'hill of despair' as we came home and for not running for a month I think that is pretty darn good!

After she left (little to no chatting, she had to get home to get kids to school and to work) I set off on a few extra miles. I did what  I thought would be a 4 mile loop, but I figured out 1/2 way through it was going to be short. So, I tried a new 'hill of death' going UP the cove - holy moly! I'm glad I did it (I've been afraid of it, so I conquered a fear), and I got in an extra 1/2 mile instead of being short, but it really took my AP down :)

Now I get to 'work' for the rest of the morning. When I came home, coming right in the house helped so I didn't get chilled cold, but I wanted to de-frost in a nice warm tub since I had time and children were sleeping. Well, I fell asleep! It was a nice warm and cozy nap, but then I had to have my kids entertain work while I finished getting ready and got my 3 year old off to school late. Oh well, I think I needed the sleep.

First 3 miles AP: 9:51 splits: 9:44, 9:27, 10:21

AP: 9:10 splits: 9:04, 9:40, 10:08 (the HILL!), 8:09, 8:33 (last .5)

Decided to go quality not quantity on the TM today and get some sleep :)

Elliptical warm-up 40 minutes @ L12; 4.1 miles.

TM 5.0 miles AP= 8:13; Started at 8:34 and went progressive until 7:47 for 4.25-4.75; then finished the last .2 @ 7:30mm. I haven't done a good, fast progressive run like this for a long time. I really struggled once the pace got under 8mm, so I know I need some more  speed work in my routine. I think Wednesdays will become speed work day on the TM, it keeps me honest on my pace. I have no idea how I once ran a 1/2 @ 7:35 pace...no idea!

I'm SO grateful for my neighbor that is getting me up to run on Tuesdays and Thursdays now! Its been great being able to get up and get it done - I forgot how much I love to run outside, even in the cold!

5K with her @ 9:48 pace, she was a little sore from Tuesday, but I have hopes of hitting 4 or 5 miles with her by March-ish.

Went out for another 4.5 loop on my own. AP: 9:05 splits: 8:49, 8:18, 9:25, 9:39, 9:16 (last .5); as you can tell, the uphill was the 2nd 1/2 of the run, I still struggle more with the uphill. Someday it will be seamless...someday!

Now I'm off to yoga -aahhh! My favorite part of the week.

Nice sleep in morning! 

20 min on the elliptical to warm up @ L12 =2.0 miles

10K on the TM at a nice easy pace. first 4.8 miles (12 songs on the ipod) @ 8:57, then increased to 8:34 until 5.2 then increased the speed as soon as I would get comfortable with it, about every .15 or so. Finished off @ 7:30 for .1 then 7:00 for .15 as a nice kick to finish it off.

8:49 AP for the run.

Anyone hitting the oval tomorrow AM?

"Get going. Get up and walk if you have to, but finish the damn race." - Ron Hill

Wasn't sure what to do this morning, but quickly made up my mind when I went to bed yesterday. I waited for Allie to send me my wake up text and then I got up and out the door to the oval. As I drove there, I was VERY grateful that I hadn't run outside, it was foggy - dangerous for a runner foggy which meant the air was crudd-ier than normal as well. So, the oval was perfect!

Got to watch Teena, Matt and Allie come flying down, then Allie swallowed her pride and ran with slow 'ol me for around 11 miles until she had to head off for work. For a while there were even a few kids (maybe 10 years old?) that would push to pass us on the front straight away, then I would have to push to take  back the lead around the corner. This went on for a few laps, then I told them the old lady was tired of having to try and run faster than they were, so would they please slow down and give me my pride. Well, it didn't work. My only only consolation was that they probably ran maybe 2 miles...so I beat them in the long run!

I had a great time and I love that SO many distance runners go there on Saturday mornings to get their long runs in. besides the ones mentioned above, I got to see Peggy and Mike from running group as well as John and another guy from group (sorry, can't remember his name right now), Calvin from my Ragnar team, Pat and his friend, and John 'Rossy' from the blog as well. It's great being able to go somewhere knowing that you will probably find someone you know and that you can run with.

I felt like a rock-star today, because I was running with the celebrity. All the fast people knew Allie and would say hello...yeah, I'm with the amazing runner...I'm cool! :)

After Allie left I caught Pat and his friend (didn't catch his name) and finished the last about 10-12 laps with them. Had a great time and I'm glad I got up and out. Looking at schedules now it's a good thing I didn't sleep in and go when I wanted to, because I probably would've been late to the Jr Jazz game I'm supposed to coach, and I have to look pretty today - it's pictures! :)

Thanks again Allie for an amazing run, the laps just flew by!

No idea on AP, but I'd put it 8:50-9:00mm - ish knowing the effort.

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."
Jesse Owens

One nice thing about having the kids off track is that I get to sleep in until they wake up on gym days :) 

15 minute warm up on the elliptical @ L12 -1.5 miles -talked to Kelli first, as she was finishing up her run, so I didn't get my normal 20 min - the day care has cracked down on 'overtime' in the daycare :( 

TM for 7 miles @ 8:43 AP. Started at 8:57 and did progressive through the miles until mile 5 was 8:13 and then did the last mile faster until the last .2 was at 6:58mm. Good workout and I felt great afterward as well.

didn't sleep much...too much going on in my brain after a rough afternoon/evening at home.

Got up and ran early with my neighbor again. I love that she gets me out! Did our normal 5K loop and she didn't stop once this time, progress! AP: 9:38; 9:31, 9:15, 10:05- best uphill mile so far.

Then ventured off on my tried and true 5 mile route, but did it opposite of normal. It was a good run and I felt good the whole time too! AP: 8:55 splits: 8:40, 8:57, 9:29, 9:38 (the 2 uphill miles!), 7:56. I pushed that last mile hoping I could score a sub 8, I was pleased when I saw the results. Only 1/2 of the mile is downhill - the other is a flat/uphill home, so it was nice to be rewarded for my strong finishing effort!

The sunrise was absolutely gorgeous this morning! When I stopped (I was running N at this point and couldn't see the best of it) I turned around and walked the .1 or so back home backwards so I could take it all in! I feel bad for everyone who wasn't able to enjoy it :)

Now I'm off to the gym for either total body class or Kelli's workout, we'll see which one I make time wise :)

***excellent workout with Kelli, she is better than a personal trainer! Upper body 3X and lower body 3X then I did 3 sets of ab's from Runner's World (standing, pull the weight up - ankle height to above head across the body; pull the weight across the body; pull the weight from the top down across the body). I might regret this workout tomorrow, but today it feels good :)***

I hate getting up early when its not for running! Had a dr appointment bright and early this AM, and I was too lazy to get up even earlier and run. Quick trip to the dermatologist to have a nice chunk of flesh removed from my upper calf, man it's gonna be pretty! :)

Got home and got ready for the gym, but wasn't able to make it there until 10, which normally isn't a problem, but my daughter had piano at 11 (a make-up lesson of sorts since she is off track), so I had to be home to take her. I've sent her on her bike before, but with ice over the dirt road she has to go on, I didn't think it wise. So, it was quality over quantity!

5.0 miles in just under 41 minutes. AP: 8:16. Started at 8:34 and at .75 miles started increasing the speed, but stayed at 8:07 for 2.5-3.5, then until 4.0 I was at 8:00mm. The last half mile was my push: 1/4 @ 7:30, then the last 1/4 @ 6:58. It was a good push. I'm not going to lie and say it was easy, but it was easier than I think I had anticipated it being in my head. I know my legs have this speed in them, they just need to learn it again. Is it possible to hit a 1:45 at Painters, or is this going to be asking too much?

Now it's off to the races at home!

Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'
-- Peter Maher, Canadian marathon runner

Another morning run with my neighbor. She seemed a lot stronger today than she has in the past, with no stopping at all. It's fun to see such progress! 3.3 miles @ AP: 9:50

Took off on my own not knowing what to do this morning or how long to go. I could tell my legs have a bit of fatigue in them, so I just ran comfortable the whole time and didn't push the pace. Ended up doing a 10K loop with 2 miles downhill, 3 miles up, then the last 1.2 down. Good course with lots of good training hills :)

AP: 9:12 splits: 9:04, 8:53, 9:44, 9:49, 9:35, 8:17, 8:35 (last .2)

Actually saw 3 other runners out today, must be the 20 degree heat wave we had this morning :)

Now I'm off to yoga and I'm determined to keep the computer off the rest of the day...yeah, good luck!

Got to go to a wonderful fancy dinner with my husband (on the company) to Ruth's Chris Steakhouse down town. Steaks are good, but OH!! Their broiled tomatoes are to die for! It is like candy melting in your mouth....mmmm!!! I think next time I'll just order sides and forgo the steak :)

So, since we were out late and my kids are off track my mom offered to watch them overnight - yay! We, of course, had to go back and pick up baby, but then I've been home with just him all day. So, we cuddled in bed this morning slept in like a couple of lazies :) I didn't get up and out of bed until 10:15! Ahhhh, the joys of having only one child. The only problem was the day care closes at noon - crap! I had to get to the gym. Because baby had been asleep so long he was soaked from head to toe,  and it was poopy soak...not clean. This was NOT a wipe job, it required a full bath (and washing my sheets today too!), but we still got to the gym just before 11. I knew I'd have enough time to put in my Friday 10K. Since my legs were feeling the miles yesterday (little aches and pains creeping in) I decided to just take this one nice and easy today.

Finished the 10K in 54 minutes, giving me an AP of 8:43. I did my normal progression run starting at 9:05 pace for 2 miles, then 8:41 for 2 miles then 8:34 until 5.5 miles, and from there did an 8:20 until the last .2 I ran a fast 7:30 to get 'er done.

The joy of this run came when the 'foot banger' came into the gym. Over my ipod I can hear his feet *bang, bang, bang* on the front of the TM and it drives me NUTS! So, after my run I had a couple minutes before daycare closed and I went over and nonchalantly asked him if he has knee problems (from reaching to far forward with his stride instead of landing his stride under his hips). He was recovering from ITBS, hmmm, really?!? Anyway, so I talked to him about how when he hears his feet hitting the front of the TM it should be a reminder to work on his form to not reach so far forward OR speed up the TM. I don't know if it made any difference, but hopefully he at least got the point that hearing the *bang, bang, bang* for six miles isn't a good thing - for him or us!

So, that was my crazy nosiness today. I don't think I've ever approached someone about stuff like that before, but I couldn't take it anymore.

“We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves. The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable.” - Roger Bannister

Had a wonderful run this morning! I knew it wasn't going to be a fast run, but that I could deal with the miles. My legs felt quite fatigued from the week and a little achy and rusty as we started off, I think at about mile 1.5 I was ready to turn back home :) Having Cal there to chat with kept my head off the legs though and on an out and back once you get out, the only thing to do is get back!

When we got to the lake the path around the lake was really bad snowed in still (I thought they would plow it!), so we stayed on the roads and just went out 7.5 then turned. It was perfectly timed at the end of the road. The plan was for 15, so I carried and dropped water where the lake's drinking fountain is and I took a Gu there (about mile 10) on the way home. That Gu really changed my run!

Cal started having some cramping problems and had to bail after repeated attempts to calm it down, so once he had a ride secured I took off on my own. Takes a while to adjust to the quiet after jabbering on for the past 2 hours. So, what my luck, there is Scott and Kelli coming the other way! Yipee, if she is at the end of her (literally) marathon run I will just jump in with them. Nope, she still had 15 left. Since I was already at 12 I wasn't going to run 27!! So, I kept on in the quiet.

As I approached the end of the road I got to thinking that since we'd walked some, I may be a tad short when I got home and instead of running around the 'hood to make it up, I'll just run an extra loop here. When I got to Smith's I had the idea that if I kept going up Rosecrest Rd that I could get the uphill over with sooner and be able to run downhill home. Sounded appealing so I went straight instead of coming home. This is how the Gu changed my run, not only did it make me convince myself to add on over 2 miles, it also convinced me that I could do extra hills so that I could run downhill home - stupid stuff! :)

Well, it all workout in the end and I had a wonderful run and I felt good at the end as well. Had it been more downhill I probably could've thrown a couple more in the mix. Especially if I had another Gu! So, it certainly wasn't a speed record for me, but I felt good and got the miles in - I really can't complain. It just makes me nervous about the 1/2 next weekend. I'm just such a pansy I'm afraid to shoot for a goal race time and not get it and prove to myself what a poor runner I've become over the last 18 months *sigh* I need some positive mental energy instead of what my brain feeds itself all the time!

AP: 9:30 splits: 9:27, 9:11, 9:07, 9:19, 9:00, 9:31, 9:48, 9:30, 9:31, 9:34, 9:56, 9:59 (first mile alone), 9:18, 9:50, 10:12 (the hardest part of and last section of hills!), 9:40, 8:49, 8:58 (last .3)

“A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.” - Herm Albright

Taper week next week so that I can shake out all this fatigue and little aches before race time. I'm going to hit this one, I will, I will, I will....

Just another day out on the road. I thought a lot about whether I wanted to do this loop UP or have a killer downhill in the middle of 2 gradual uphills. Well, the final decision was made by the turns. I got out later (yay! sun and warm!) so I knew traffic would be worse than early mornings. The route that is killer UP forces me to cross busy roads quite a few times to stay on the left and on one stretch of the hill has NO shoulder and then mud, but the other side has sidewalk as I run down (there is still NO shoulder). So, to stay safe I took the killer downhill miles in the midst of the rest all gradual uphill.

As I was heading off I saw my neighbor out with her puppy in her gym clothes, she said she wanted to run down to the end of the street with me. No problemo - or so I thought. After about .15 of a mile I just turned the garmin off, it was WAY slow and the puppy kept tangling her up so she kept stopping and walking. It was nice to visit though. 

As I headed off on my own I got about a mile into things and realized I'd forgotten my ipod. Not a momentous thing, but I usually like to run with music when I'm alone and make sure I've got it before I leave. So not even thinking about until later is a good sign that I'm 'growing up' :)

Am I the only one that writes their blog in their head as they run? I usually have it all figured out by the time I get home :) *yes, I came up with this thought while I was running*

It was a pretty uneventful run, except that I was only going to do 8, but was feeling good so I took a couple extra loops on the way home, which caused me to run the "hill of despair" (3.5+ miles of gradual uphill, I'd say it's about 3-4% grade, garmin says about 1100 ft of gain). It just goes on and on and on all the way home! Excellent training for the end of a run. I never once regretted taking it! Plus, then I got a nice downhill relief the last .75 home - always a plus.

AP: 9:04 splits: 9:39, 8:45,  9:12, 9:05, 8:40, 8:02, 8:59, 9:22, 9:46, 9:49, 8:40, 7:34 (last bit to finish).

Now it's all downhill from here for the rest of the week until St George on Saturday!

“You are all Champions in your own way. That doesn't mean you have to be number 1 or be the best. Just do your best. If you aren't first, then make those people ahead of you break records by pushing them with your personal best. Consider for a moment what we achieve from athletics - the sheer fun of competing - the building of a healthy and alert mind and body - stamina, courage, perseverance, dedication, commitment, selflessness and most importantly, the will to excel.” -Roger Bannister

Just downloaded this picture and HAD to share :) I love my cute little cowboy! My mom's husband gave him this outfit when he was born and the boots for Christmas - now if that doesn't make you smile I don't know what will! :)

Crud! My alarm didn't go off this morning and my baby was actually sleeping so at 6:20 I finally wake myself in a panic, my neighbor gets here at 6:15. So, I ran out to her car and told her I'd just need 5 min and I'd be ready to go. Luckily, there was no school today, so we could take a bit longer and still get the 3 finished. Small miracles! AP: 9:40 We had one mile in there at 9:05 and it was when she started talking about something that was stressing her out...funny how running is such a HUGE stress reliever :)

On the run I realized I hadn't fed baby since 1AM and knew he'd be up soon. I was running panicked that my cell phone was going to ring and my husband was going to wonder why he was crying (I never leave if I haven't just fed him). When we got home I came in to check on him (I'd under dressed and was  going to throw on an extra shirt/jacket anyway) I heard his crying and knew I was in for a feeding before I left again.

Well, by the time I was done feeding baby I knew I had a few other things to do before going to the gym, so I just stayed home and finished it up and then headed off to the gym after pre-school drop off.

Spent 15 min on the elliptical re-warming up (1.6 miles @ L12), then went to the TM for a little tempo speed work to teach my legs the pace I want them to run Saturday.

1 mile warm-up @ 9:13 pace - then I stepped on hoping I could do this and not feel dead. 8:00 pace for 1 mile, then I felt good enough after that to do the next mile @ 7:53. It wasn't super easy, but it was a lot easier than I'd been building it up in my head and since running outside is so much easier I'm feeling good about Saturday now. The confidence is building! Finished with a cooldown mile @ 9:05, but then increased the pace because it was going too slow :) Final AP for the run: 8:41

"You have to have confidence in your ability, and then be tough enough to follow through."
                                                            --Rosalynn Carter

Who likes to sleep in? ME! Got to sleep in for what will probably be the last time until the kids go off track again. I'm going to miss this! Baby didn't sleep so well last night, but I'm getting used to it. I had high hopes after he only got up once on Monday night, but alas - one night does not a habit make! *sigh*

Off to the gym for some fun before having to take my daughter to piano lessons.

15 min on the elliptical @ L12 = 1.6 miles

Then hit the TM: 1 warm-up mile @ 9:13; 1/2 mile @ 7:30 pace then 1/2 mile recovery @ 8:57 (repeated 2X); as I started my third repeat (7:24 pace) at my 1/2 mile mark I decided that I could go longer at this pace and wanted to try a full mile. So, I hit it and wasn't dead at the end either! One final mile of cool down @ 8:57, but then about 1/2 way through I decided it was dragging a bit and finished off @ 8:34. Final AP for the run was: 8:20

I'm not going to lie and say that mile was easy, but it was easier than I thought. I think most of my 'speed' issues right now come from the fact that while I was pregnant I got into the 'running comfortable' mode and stopped pushing myself. You have to! So, now learning to run when you are just a bit uncomfortable is coming back - slowly but surely (no pun intended). This just gives me more confidence for Saturday, I know I've got it in me - I just need to bring it out now!

"Jogging is very beneficial.  It's good for your legs and your feet.  It's also very good for the ground.  It makes it feel needed."
                                                         --Charles Schultz

3 easy miles w/my neighbor AP: 9:50

Now off to yoga, it's gonna be a day...THAT is certain!

If life is a bowl of cherries....what am I doing in the pits?!?

Sorry for numbers and no report. I was on my husband's phone and you can't do an entry on the phone. So, you got the good news...with no news :) 

I was nervous...definitely nervous. Knowing my paces lately I was sure I had a 1:50, and a 1:48 seemed reachable, I honestly didn't think I'd not only hit my 1:45 but exceed it. I was VERY happy with the race!

This morning my sweet baby slept for 7 hours! The longest he has slept continuously in MONTHS! Thank you sweet boy. I got out of the hotel around 8:15ish and grabbed a banana, half a bagel and a water bottle on my way out. Ran the mile to the convention center so I didn't have to wake up the family. Good thing too! Traffic was SO bad getting there, I'm sure it was faster to take a warm-up mile.

 I got there and started seeing all the great runners around! Ran into Michelle L and I said to her "you're running? crud! now I have NO chance of winning!" Hahaha, always fun to dream :) Had a good chat with her and then went off to the crowds. Smooth, Kelli, Wendy, Becca, Don, Lowell, most every BBK I know and more! I love having a race with SO many running friends, makes it all so much more fun.

As the race started I was with Becca and I was nervous, SO nervous! Just go for it, Rachel...Just go for it. Leave it all on the road.

I felt good as we took off and the first mile flew by, afterward I could see the hills we ran up, but I didn't notice anything until mile 3 - which is a good thing for me. About mile 4ish a couple guys were talking about their pace. I tried not to listen. I HATE knowing how fast I'm running, it plays head games with me. 7:38...wow? really? I'm feeling okay :)

It was a good course with the hills small enough that I felt like I could push and tackle them. The only thing I hated was there were many 'tight' turns...like a U turn. I feel like I pretty much have to stop to turn and it pulls down my pace, because I don't come out of the turn as fast as I go in.

Took a GU at mile 5, then you pass the finish and go for your second loop. I was still feeling pretty good and the GU definitely helped put some energy back in the tank. I saved my caffeine GU for a boost at mile 9 and then at 11 I took a swig of gatorade, and that was it for the race.

The worst mile for me by far was 12. I looked at my watch and saw I was at 1:35, I could blow the last mile and still hit my goal! YIPEE! So, I think my pace eased and mentally I started checking out. About mile 12.25 Michelle L was running back on the course and as she passed she shouted “Nice job Rachel! You got this, stay strong!” I thought about it and realized I needed to stay strong. If I can easily hit a 1:45, why not see what I CAN do? Why lower my ability to my goal? I need to stay strong, I’ve got Michelle to answer to now.

At about  12.5 I was breathing SO hard, I had to keep reminding myself to keep it under control. I heard Kelli’s famous line in my head: “you’re not breathing that hard” – I knew I’d be able to tell her that I certainly WAS breathing hard!  I swear people thought I was having a heart attack. As we turned off the path and headed toward the finish I was catching the only guy around me and I heard someone behind me. Crud! I couldn’t handle another person passing me right now. As he caught up he said “just stay with me.” No way! Some strange guy saw me struggling and was here to help me, wonderful luck of the draw!! Right afterward I saw Becca coming back to run me in, I knew if I just stayed with these two I could do it.

I rounded the corner to the finish chute and had that last pull to the finish. I was EXSTATIC when I saw that I had crossed in 1:42. I’d done it, not only met but exceeded my expectations. I CAN do this. My PR is 1:40 on a downhill course and I was carrying about 15 pounds less than I’ve got on me right now. So, I think I now will have to shoot for a 1:35 on a good downhill course – onward and upward!

After I finished I could barely talk and when people would ask how I did, I would just shove my watch in their face. The water/Gatorade was hidden, I couldn’t find it! Finally got some liquid and cooled down. Again got to chat with SO many wonderful people, not only the ones I saw at the start, but also found Julie C, Brent, Walter some of Lowell’s friends and most importantly Dale! Stayed for the awards and won a few good prizes too! Bonus for staying late :)

Had a wonderful day and I feel good, well GREAT about my performance. Not good enough that I think I had something left to give, I’ll be feeling this one. BUT, oh it feels good :)

AP: 7:55 splits….yet to come. Haven’t looked and can’t download them until I get home. 

**A little update, okay the AP from the race is off your gun time, so mine is actually a little bit faster :) Here are the updated AP and splits:

AP: 7:50 splits: 7:48, 7:45, 7:30, 7:36, 7:41, 8:01, 7:49, 7:54, 8:01, 8:04, 7:45, 8:09 (last GU/water stop), 7:59, 7:25 (last .1)

I'm really excited about how many sub 8 miles are in there and that even with water stops the slowest mile was an 8:09. Man, I still feel good about this :)

Another fun thing I like to do is figure out my percentile - so I was in the top 13% of all women and 14% of my age group. Please do note that my age group is the biggest AND the top five finishers are all IN my age group...have I complained enough yet about how I hate the 30-34 age group?

Still a little 'hung over' from the race, but 90 minutes of day care time is SO appealing :)

Hit the elliptical for some easy recovery (35 min @ L12 = 3.3 miles), then decided I felt good enough for a little jaunt on the TM.

The first mile was so exhausting - I was only running a 9:30!! I knew if I just pushed through the soreness would leave and I'd be fine, so I grabbed a drink and kept on...by mile 3 I was finally into the groove. I was planning on 5 miles in 45 minutes, but since my legs were not cooperating so much (the breathing was fine, my legs were revolting) I had to run a slower pace and at 45 min I was at 4.75 miles. Just couldn't leave things at that, so I ran an extra minute or so at 8:34 to finish up. A good progressive run to move out the lactic acid from the race!

I feel good about being sore, especially since it wasn't a downhill course. Means I pushed myself and didn't hold back, always nice to feel the pain of victory again :)

Oh these legs are in a revolt! Got out with my neighbor this morning, but unfortunately the slow pace was mine and not hers :) The legs are still working on recovery, but if I'm going to run the slam this year they'd better get used to it and FAST!

3.1 miles w/Sandra =  AP: 9:55

4.15 out by my lonesome (headwind and hills) = AP: 9:44 splits: 9:40, 9:36, 9:27, 10:20 (uphill into the wind and legs on fire - imagine mile 25 of a PR race), 9:12 (last .15 push to the finish).

Now I'm off to the gym. I want to do some strengthening, but with the fatigue in my legs I don't think it's a good idea - maybe just the bike and some good reading time :)

Pics are in! I had to laugh at the finish pics...I look so angry and miserable! My stranger friend is on my left l/s white shirt and orange shoes. here

***15 miles on the bike @ L5 for 60 minutes, just nice and easy. Good reading time :) ***

Today was my day to sleep in, but having to still get up at 7:40 to get kids up and out for school isn't really sleeping in. Oh well, it's better than 5:40!

Hit the gym and wanted to get a little variety in today. Did 20 minutes on the elliptical @ L12=2.1 miles

TM next, debated how many miles to do, settled on 5. Set the time for 45 minutes, but after about 20 seconds I knew I wasn't going to keep a 9mm to finish 5 that fast. Legs are still fatigued. I finally started feeling better with the run at mile 3ish and I was able to hit a 9mm and better from there on out, but with starting at a 9:30 my AP was still only 9:20. I did finish the last mile in 8:40 and the last .20 mile @ 7:30 - good strong finish to a 'meh' run.

Afterward I finally did some 'variety' :) 25 ball crunches, 25 push-ups, weighted side pulls 12 on each side, bicep curls, overhead press. Repeated twice - all I had time for. It felt good to get some weight training in, I really need to start adding this back in as a regular part of my workouts.

I'm still not counting it a habit and getting my hopes up, but ever since St George my baby has been sleeping!! Only once this week did he get up in the middle of the night and it was only once and he ate and went back to bed. It is SO nice, but I still feel dead tired this week...what gives?

Up and out early with my neighbor this morning, always a good time and I think I just might get some HUGE chocolate covered raisins today :) yumm! 3.0 miles @ 9:50AP

Set off on my own on a new little route I'd put together in my head, it included the hill of despair, but I was ready to tackle it this morning...mentally anyway. My legs finally felt loose and ready to run by the last mile, man this recovery seems to take longer every year I get older!

AP: 9:20 splits: 9:27, 9:09, 9:30, 10:06, 8:50, 8:01 (last .25) Can you tell which mile is the hill?

Now I'm off to yoga, I've already decided tomorrow is going to be a x-training day. My shins are starting to bother me and I don't want any big issues as I start a push toward marathon training, so I'm taking the day off running so I can be ready for a long run Saturday.

Tired and ornery...

Went to the gym and did 60 minutes of elliptical 6.0miles @ L12

Then an upper body workout, all major arm/back muscles and core for 30 minutes (3 sets). Now off to eat all dozen doughnuts I just bought on a whim at the store...I know that will make me feel better :)

A beautiful foggy morning run with Becca! Honestly it was just what I needed, good therapy time. I love running with Becca, because the pace seems easy, but is usually faster than I have been running, and so it was true to form today. Thanks for keeping me going Becca!

Went out to the lake and back, but when I noticed I was going to be about 14 to finish, I had to do one more mile to hit 40 for the week. So I drug Becca on a short loop through the hood and finished feeling good. Today was another one of those long run days when I drag at first, but by the time I hit 11ish I nearly change plans to add 5-6 extra on, gotta love a feel good, go all day run!

When we got home we were both frosted head to toe from the fog. Every wispy hair on our faces was frosted, I looked like an old man with a white beard and it was wet enough in the air my long pony tail was all ratted up in a knot! Not a very pretty run, but last I checked it wasn't a fashion show :)

AP: 9:02 splits: 9:03, 8:44, 8:54, 8:47, 8:43, 9:02, 9:04, 9:05, 9:03, 9:13, 9:07, 9:10, 9:33, 9:16, 9:00. 8:24 (last .25)

I was a good mom this morning :) Well, actually I forgot, but when I went in the school to pay lunch money I saw the poster about the "Dinosaur Train" assembly at the school this morning and knew that my 3yr old would LOVE to go, so I skipped the gym and sat at the school in a good seat for 45 minutes waiting for the assembly to start. It was really fun, a neat opportunity to meet Dr Scott the Paleontologist and Buddy. So, my gym time was cut short.

7 miles on the TM at an AP: 8:49, splits: 9:13, 9:05, 8:57, 8:49, 8:41, 8:34, then the last mile I went from 8:27 for the first quarter progressively faster until the last quarter was at 7:30. Felt good on the run and the paces felt decent too, almost hated to stop! That's all right, there is always tomorrow :)

Okay, now I need some help! PLEASE spread the word and sign up if you can for this run!! It is to help out a family in my stake who are trying to adopt the little brother of their son which will make 2 adoptions in less than a year. AT 60K+ for each adoption fee they are scrambling and have put together this fundraiser. So, if you can fit in a few pace miles on 2/12 for a 5K this would be a GREAT one! Official timing as well by fleet feet and t-shirts are guaranteed through today only. Send this out to everyone - PLEASE lets get a good showing of support from an amazing running community!!

Click HERE for their site and more info and to register!