Attitude is Everything!

Met the BBK group at BHS for a track work out.  I got there for the early miles, the best part.  4.46 miles of warm-up, the splits were 9:13, 8:48, 8:38, 9:09 & 4:28 (.46 mi).  Then the speed work began.  We did 400 fast, 400 recovery, 300 fast, 300 recovery, 200 fast, 200 recovery, 100 fast, 100 recovery and then we repeated the process.   My splits were:

Distance	Speed #1	Recovery #1	Speed #2	Recovery #2
400	1:33	2:09	1:34	2:10
300	1:10	1:38	1:11	1:36
200	0:45	1:07	0:46	1:03
100	0:23	0:34	0:21

I then cooled down for .66 miles (6:04).  For a  total of 7.5 miles, AP: 8:35.    

Looking at my splits I am amazed at how consistent I was.  I wonder if I could have maintained it if I could have stayed for the second round of repeats (I kinda doubt it).  Nice run- I always like how I feel after I work hard.   

Thanks Kelli for pushing me, its awesome running with you. You are so speedy. 

Today's run started at the church by Tithing Hill (Ugh).  The first four miles were at a nice easy pace through the condos, down to the river trail and then back up Lampton View to the church, then back through the condos and up Tithing hill.  The splits for these miles were 9:28, 9:14, 8:53 and 8:55.  We then did a two mile run down to the river trail and back, this segment was hilly and hard. My splits were 7:54 & 7:52.  I finished by heading back down Lampton View on the same route but turned around and headed back before I reached the trail.  My cool down splits were 8:43, & 4:21(.5 mi).  

7.5 miles,  A.P. 8:44. 

No running or soccer today.  I spent the day with the family, it was nice.  We went to a birthday party at Thanksgiving Point.  Then we had lunch at Squatters and headed over to Wheeler Farm.  Wheeler Farm had a carnival going, it was great fun.  I got a bit of a workout carrying my one year in the backpack for 4 hours.

I've been nervous about the downhill leg of my Wasatch Back assignment so I decided to see how I'd do.  I had my husband take me to the top of Sun Crest and drop me off- I then ran home.  The run was 9.5 miles with a total drop in elevation of 2106 feet, with 533 feet of ascent (Leg  #13 is 8 miles with a drop of 2128 feet and 712 feet of elevation gain).  My splits were: 7:22, 6:54, 7:24, 7:45, 8:06, 8:22, 7:55, 8:04, 8:02, and 4:18 (.5 mi) for an A.P. of 7:48. 

During the run I felt great.  I had a little soreness in my right knee during mile two but it went away.  I even thought about running farther because I felt 9.5 miles was kind of wimpy for a long run.

But now (monday night) as I am writing this my legs and butt are sore.  I never realized how much upper glutes you use running downhill and my quads- Yikes- they feel almost as sore as they did after Ogden.  It's a good thing I have two weeks to recover.  I think I'll try to go to running group tomorrow (tues) but I'd better take it easy.

Met the BBK group today for a hilly workout.  I got there a little late so I had to do most of the warm-up by myself.  After warming up we did some tempo work in the parking lot of the church.  We then headed out for a run up to 4800 W and  back.  Heading out was hard.  My legs still have not recovered from running down Suncrest.  Kelly and Julie were awesome.  If they weren't there encouraging me I'm sure I would have walked.  Our pace out actually wasn't as bad as it felt- it was about an 8:30 mm.  The return was much better.  Our average was about a 7:30 mm.   I have run down this road once before at the end of a 20 miler but I did not realize what a hill it is.  Overall, this was a hard workout for me but I finished it.  As I was heading home it bugged me that I have not hit 10 miles in a workout for a while so I stopped at the river trail on 10600 S. and ran a cool down mile, just so I could log more than 10 miles- is that pathetic or what?

No real running today, just soccer.  I had a pretty fun game (scored 4 goals) but was a little frustrated. We played a pretty mediocre team, so I did not get in as good a workout as I would have liked.   I tried to make runs just to keep moving but it just isn't the same as when you have to work hard. I'm logging 4 miles because I did play for 60 minutes on the field  (15 minutes as goalie :(  - is there anyone out there that wants to play goalie for a women's team?)

I wish I felt comfortable running with the group before games but I don't, I'm afraid I'll be fatigued and end up getting hurt.  This is the first time in 34 years of playing soccer that I'm kind of looking forward to the season ending-  then I can get back to doing my long runs on Saturday with the group.  I wish soccer and long runs didn't land on the same day.

Went for a nice run/walk with my husband today.  This is the first time he has been able to run since he had shoulder surgery in April, so we took it nice and slow.  We ran the the first three miles, our splits were: 9:13, 9:14, & 8:34.  Then we walked the last 1.5 miles.  It was really nice running with him, we were able to talk without the disruptions of the little ones.

It was kind of cool weather too, we made it home just before the rain hit.  I love the rain.

Missed running with the group today.  I'm kinda bummed because I think I'll have to run on my own for the rest of the summer-  The group is starting later and I have to be to school earlier.  Hopefully, I don't get to far behind.

Ran 3 easy miles with the hubby this afternoon.  It was nice.  

3 more easy miles with the hubby.  It is nice to run with him as he is getting started again but I'm afraid I am losing ground.  After the WBR I need to find time to run longer and harder and I need to get serious about training for SGM.   

Wow! What an amazing race.  Leg 1 was more up than I had anticipated and it was hot.  OK- so it was extremely gradual. I think I actually like to run a hill that I can see than something that appears flat and has a slight incline. My splits for leg 1 were 7:21, 7:32, 7:40 and 8:41(I have no idea what happened here).  AP- 7:49

My second run was Leg 13.  It was 8.5 miles (rated very hard)- Downhill.  The first mile was actually a pretty good climb, followed by a fast down.  It was very fun.  I ran it in the dark.  I started out with a head lamp but at about 1.5 miles I took it off to fix it because it kept hitting me in the nose, and the batteries fell out, so I ran the rest of the run in total darkness.  My splits were 9:31 (300 ft increase in elevation), 6:39, 6:51, 7:33, 7:21, 6:53, 6:57, 7:11, and 3:19 (.5 miles).  AP- 7:20.  It was fun running fast and passing lots of people, I had 16 "kills" on this leg.  I know its pathetic but I felt like an all-star passing people like they were standing still.  (Yes- I know, some people are beginning runners... but it was still motivating to actually be able to pass someone).

My 3rd run was leg 25.  Which was from Oakley to Kamas.  It was 4.9 "easy" miles.  I felt pretty good on this leg although by the end I was ready for it to be over.  My splits were 7:48, 8:05, 7:43, 8:36 and 7:20 (.9).  My AP was 8:04 (yuck!- I was trying to keep my averages under 8).  I had 16 "kills".

I put in an additional 2 miles after our third runner ran his leg.  We then walked down the hill towards Heber until our van picked us back up.  Our third runner was amazing.  He ran up the hill between Kamas and Heber- and had over 60 "kills".  He was really fun to watch.

 This was the most amazing experience- I can't wait to do it again.  My team, 2Fast2BLast, came in 2nd in our division and 9th in the coed division.  Yeah us!

Slept in so missed the group run.  Got 3 miles in on the treadmill before the kids got up.

Had a great run this morning in the drizzle.  I love the rain.  Felt really good.  I am bummed though, my Garmin quit working before the WBR and I still can't get it to turn on.  Using my old watch and map my run I determined my distance to be 8.1 miles with an AP of about 8 minute miles.  That's actually faster than I had anticipated.  I had planned to keep it easy, and it felt pretty easy so I guess thats a good sign.  My legs were a little tired at the end but overall a really nice run.

Had a soccer game today at 12:30.  Man was it hot.   Both teams were short players, so I got to run the top myself.  I had my team send me on as many runs as they could.  It was actually really fun.  I am amazed at how running has improved my ability on the soccer field.  The game was called at half because the goalie on the other team broke her hand trying to stop my corner kick (which ended up going in-  sad for her x2).  I feel really bad.  I don't think in the 34 years I have been playing I have ever hurt anyone.  I guess its not really my fault but I still feel crappy about it.  After she left her team still wanted to scrimmage so we played for a while longer.  I had a hard time getting into it but wanted the exercise.  Great sprint workout- I'm going to count 2 miles for it.

Got home and tried to put the baby down for a nap, but he didn't want any of it.  I talked my husband into going for a run because the running stroller will usually put the baby to sleep.   Not today, but I got in another 4 miles.  It felt like more than 4 miles because it was soooo hot.  I guess thats what I get for running at 3:00 in the afternoon. 

 I hope the BBK schedule will fit into my schedule again in the fall.  I need someone to run with early in the morning.

5 easy miles on the treadmill before school.  AP 8.24.   Cool down for .25 miles.  Felt good, I love the cool air in the morning.