Attitude is Everything!

OK-  Slow is an understatement.  This was actually a walk to the grocery store and back- but hey it is mileage, isn't it?

Ran a 6 mile neighborhood loop through the river bottom.  This is a great run as it includes quite a few hills as I work my way from the upper edge on the east side of the river to Lampton View on the west side and back over to the east side.  When I got home I took my daughter to the 'riverpark'.  She is just learning to ride her bike (this is day 1 without training wheels) so I walked/jogged/ran the 2 miles to the park.  She is doing amazingly well, unlike my poor back.

Missed the BBK's for the early miles so I went over to the gym instead.  It was probably a good thing because I was only able to complete 1.5 miles running before I gave up (darn knee again).  I moved over to the elliptical trainer and completed another 3.5 miles.  I guess its good to cross train but its not nearly as fun as running.

Ran on the treadmill today.  I had 30 min to complete my run while my little girl was swimming.  I wanted to run at least 4 miles so I had to push it a little.  My knee did great as long as I kept my speed at 8 min/miles or faster.  My last mile was a 6:45.

Ran with the BBK's this morning.  Ran the SJ 5K route 3x.  The warm-up was a slightly shortened version.  I struggled a bit with the warm-up as my right knee was killing me.  The second 5K was much better.  I ran it with Dean- chasing Cheris and Michelle.  I really enjoy running with him- he pushes me.  I think he said we finished it in 22 minutes or so.  The third 5K I ran with Nancy.  It was great getting to know her a little.  I am truly impressed with this group.  The ability level is phenomenal and everyone is so friendly.  I think we finished this one in about 23 minutes.  I keep debating as to whether I should invest in a watch-  I'm always relying on someone else to tell me my times, although, I kind of like going by exertion level rather than splits (is that what you call them?)  I was amazed at how much better my knee felt when I was running at a faster pace.  I have been struggling with it for the past 3 or 4 weeks.  This week I have noticed that when I run slow it hurts but when I pick up the pace it doesn't.  This doesn't make sense to me but when does life make sense?  Oh well- another great day of running. I love the rain!

Ran from my house to the gym to meet the kids and take them swimming.  I'm still struggling with how fast to run.  I wanted to make this an easy run because my legs are a bit tired and I would like to attempt a long run tomorrow.  Running at a pace slower than about an 8:00 min/mile hurts my knee so I end up running faster than I should.  I walked the last half mile.  It's kind of weird- it seems the slower paces caused something (plica maybe) to get pinched between the upper edge of my knee cap and the quad?  The point where the patellar tendon attaches to the tibia also gets a little sore.  When I run a bit faster or walk I don't have either of these problems but my lungs and quads need a break.  What to do?  I'm stuck in either high or low gear and I hate cross-training. 

Met many of the BBK group for a 10 miler, their last before they head off to Boston.  I'm excited for them they are going to do great.  It was fun listening to their plans.

At about mile 4 (the only uphill portion of the run) my quads got a little tired but once we leveled out again I felt great.   My knee did really well, only getting a little sore at times, I think it is on the mend.  I was scheduled to do 16 today but just don't feel it would be a great idea.  I have put in a lot of miles (for me) this week, hopefully that will make up for the shorter long run.  I hope I will be ready to run Ogden in 5 weeks.  Overall another great run.

Total miles 10.6 with an AP of 8.24. 

http://www.mapmyrun.com/run/united-states/ut/riverton/562123929357096818 

Ugh!  Ate way too much junk at the two Easter Celebrations I attended.  When I got home I felt awful, so I talked my husband into going for a run with me.  We headed out at about 8:30 pm and took a nice 4 mile run.  It was just long enough to burn off some of that excess sugar I had eaten and make me feel much better.  I don't know why I have so little self control when it comes to sweets.  They always make me feel awful yet I am a glutton.  On our way home we had a little dog follow us.  We tried to ditch it but it kept up so when we got home we let our little girl and her cousin (who spent the night) play with it for a little while and then we all walked it back home.  It was actually a lot of fun and it added an additional half mile to our workout.

No run today.  Spent the whole day cleaning the house and preparing for my husband to go in for surgery on Wednesday.

Another big fat 0.  I couldn't pull myself out of bed this morning to go run with the group and after work just didn't happen.  I hate it when I can't get out and I'm afraid tomorrow will be another big 0 since its the big surgery day.  Maybe a few days off will do this old bod some good.

Had a soccer scrimmage today.  It lasted about an hour and twenty minutes.  It was different being back on the field and sprinting then practically walking.  It took some time to get into. I'm counting 3 miles although it was likely a bit more than that.

Since my husbands surgery last week I have had a really hard time getting a run or a work out in.  I've finally decided the only possibility is mornings.  We'll see how long I can manage getting up at 4:30, working all day, going to school twice a week until 9:00, taking care of the kids the minute I get home and going to bed around midnight.  I really wanted to have a good showing in Ogden but over the last week life has really gotten in the way.  

My workout today consisted of 4 miles on the elliptical and 2 miles walking- pretty pathetic.  You'd think with all the days I've had off my knee would be feeling great but NOOO-  I tried twice to run on the treadmill, once when I first got to the gym and once after I warmed up, but my knee would have none of it.  Hopefully tomorrow will be a different story. 

OK- I'm done whining, I actually love being busy and any day I can get moving is an awesome day. 

Met some of the BBK group this morning.   I only ended up running a little over 6 miles before I had to leave for work but by the time I had to leave I started feeling pretty good.  I wish I could have stayed and finished another 3.   The first mile or so of the warm-up was tough.  It took everything I had to keep from limping.  Spent some time talking and decided I should probably go see Dr. Toronto and have him look at my knee.  After I stretched my quad it seemed to take some of the pressure off of my knee and I felt much better.  I hope I can get it together and have a good showing in Ogden. 

 Any suggestions for a plica problem? 
 

Had a soccer game today at 10:00.  I had a really hard time getting into it, and played rather poorly until the last half.  The field we played on was very narrow which was frustrating because I was never able to make the runs I'm used too.  Normally I would log 6 or 7 miles for an 80 minutes soccer game but today was only worth about 3.

Went  for a run before dinner.  It felt great to get out.  My knee bothered me for the first half of the run but eased up for the last half.  I ran 4 miles in 30 minutes then did a half mile cool down.

Today I ran a 20 miler by myself and it felt like the longest 3+ hours of my life.  If you count the 10 minutes I stopped for re-fueling and the 2 miles I walked at the end my average pace was 9:23. If you subtract the 10 minutes (3 different stops) and count only the first 18 miles my AP was 8:06.  

This was a very strange run.  I didn't start the run until 11:15 which I think was a mistake because I took off with out lunch- but that's when my little guy went down for a nap and I could escape.   I ran most of the Riverton half route and it felt good.  But after about 2 hours of running I got really bored of being by myself-  it was raining, I was running into a head wind and I was running out of fuel.  I ran down 1300 to the maverick on 10600 where I stopped for a donut and some gatorade.  Yes, a donut-  thats what sounded best at the time.  I then continued for another 30 minutes or so, at this time I was spent and decided to walk the rest of the way home.  

I need a good watch.  I have a Polar RS400 with a footpod that I haven't used for a while because I can't seem to get it calibrated properly.  I decided to wear it today and see if I could get it to work.  It seemed to be fairly accurate for the first 6 miles, but when I stopped for my first gu it quit working.  I don't know if it was the rain or what.  From that point I tried to hit the lap button at major points in the run and figured I could determine my paces using mapmyrun.  After working on it for a little while I gave up and just calculated the info above. 

I have decided I really hate running by myself and that I am in serious need of a pacer (or at least a good watch).   I think I ran too fast when I was running and therefore was unable to sustain it for the full 20 miles.  I sure hope I can get it worked out for Ogden. 

Overall, I am proud of myself for getting out and running by myself.  Now that the run is over I feel pretty good.  My knee felt and feels fine.  I WILL BE READY FOR OGDEN (I hope). 

I really missed the BBK group today. 

Ran/jogged/walked to park chasing my little girl on her bike.  She is still just learning; this would be her third time out.  I hope she gets it soon because helping her is hard on my back.  She is actually doing really well.   Felt good to get the legs moving as they are still rather tired from yesterdays run. 

Ran 4 miles when I got home from work.  Aside from a bit of wind the weather was perfect.  It was so nice to get out in the sunshine.  My legs felt a bit sluggish from Sundays run and my knee still isn't 100% but it seems to be doing a lot better.  Overall this was an enjoyable run.  AP 7:54.

Ran with the BBK group this morning down at Daybreak.  I got there just as they were taking off and had to sprint the first 1/4 to 1/2 mile to catch up.  I was actually amazed- my legs felt pretty good.  I ran the rest of the warm up with Nancy & Duke at a nice easy pace.  I then ran a 2 mile tempo loop with Peggy & Lynette(?)- that was a bit fast, but still felt good. I  finished with an easy jog back to the cars.  Overall, an excellent workout.  I only wish I didn't have to leave early every time.  

To the 'riverpark' with the family.

Ran 12 miles with some of the BBK group today.  It was awesome.  I can't believe how much better it felt than my long run last week.  When we finished I still felt strong.  

I have yet to buy a good watch but since I ran with Julie I figure my splits were about the same as hers (except the last 2 since I quit at 12 and she continued for 14).  The splits I ran with her were: 9:03, 8:51, 8:47, 8:24, 8:24, 7:48, 7:17, 7:51, 8:32, 8:14, 8:08, 8:16.  Average pace 8:19.

Great run, great weather (I like the rain- sick I know), great company. 

Met the BBK group at Parkway Pallisades this morning.  I couldn't believe the turn out.  I think there were 18 or 19 of us- WOW!  

We did 3 easy miles on the river trail to warm up.  My splits were 9:21, 8:53 and 8:50.  We then ran up Parkway Pallisades starting at a comfortable pace and then picking it up as the mile progressed- 8:19. The next two miles were a hilly loop.  I was trying to keep up with Peggy and Lynette on this one but didn't quite succeed.  My splits were 7:34 and 7:30.  I guess thats respectable for hills.  I then ran to the top of Parkway Pallisades again and finally jogged back to Lifetime so I could get ready for work: 9:11, 4:29 (.52 mile).  

It turned out to be a challenging yet great run.  I am always amazed at how good I feel the rest of the day, even after getting up at 4:30.   I think I actually have more energy then on mornings when I sleep until 6.

Ran to the gym today.  I had planned to take it easy, 9mm or so but when I look at my splits I guess I didn't do such a great job.  My splits were 8:49, 8:28, 8:28, 7:45, 7:49 and 1:41(.2 mi). AP: 8:18 (a bit faster than I had planned).  The first two miles are fairly flat, the second two are hilly and the last mile is flat again.

This run took a bit out of me due to the afternoon temperatures.  My feet were hot and uncomfortable.  I'm not sure I am ready for running in the heat.  I kind of like the cold, wet weather- it keeps things interesting.  I did enjoy meeting my kids at the pool and taking them swimming in the nice cold water.  It was very refreshing after a hot run.

Meet some of the BBK down at the SJ Park.  Again, I wanted to make it a fairly easy day so I didn't show up for the early miles.  I had planed to do two of the 3 mile repeats but after the first one I decided I'd better not run the second one with the group as I am too competitive and Dean is a bad influence on me.  My nice easy 3 miler turned out be 22:21. My splits were 8:03, 7:30 and 6:48.  I then ran around the softball fields to cool down, adding an additional 1.13 miles (9:08, 1:09).  

I actually really enjoyed this run even though it was a little faster than I had wanted.  My legs were a bit tired though.   I'm getting rather nervous about Ogden.  I have been given some great advice to start out slow and build.  I hope I can do this.  I seem to have a hard time regulating my pace.  I like half marathons because I know what I am capable and can push pretty hard for 13 miles.  I'm not sure how my body will respond to a full.  

Any advice would be appreciated. 

I had a soccer game today so did not go for a morning long run.  My team did not have any subs so I played the entire 90 minutes.  It was a pretty good game so I am going to count 5 miles.   

I have another soccer game on Thursday but I'm not sure I'm going to play.  I was a little worried about getting hurt on Saturday and not being able to run in Ogden.  I also woke up sore in some strange places.  Soccer definately works a different set of muscles than running.

Met the BBK group this morning at Bingham HS.  We ran 3 easy miles through the neighborhoods then moved onto the track.  I didn't join the group for the track workout but instead just kept running a nice easy pace around the track for an additional 3 miles.  My splits were: 9:00, 9:02, 8:48, 8:56, 8:56 and 8:44, for an AP of 8:55.  

This run felt great.  I love how I feel after getting up and working out in the morning.  I have so much more energy for the rest of the day.  I need to force myself to do it on mornings the BBK group doesn't meet, but I'm not really keen on the idea of running by myself in the dark or running on the treadmill. 

YEAH!  I got into St. George, and it sounds like a good majority of the regular BBK'ers did too.  I am very pleased to have another event to train for.   My goal is to increase my weekly mileage so that I can feel more confident than I do for Ogden.

Met the BBK group this morning at BHS.  We took it really easy.  It was nice.  I ran the first 4 miles with the group and then headed back on my own.  I picked up my pace for the last mile just to get a feel for my marathon pace.  This was an awesome run,  its kind of nice to "shuffle" along.

Ran 'easy' with the BBK's this morning.  I only got about 3.5 miles in because I slept in and I had to leave early. It felt good to get out and run again but I did feel a bit sluggish. I didn't wear my watch because I hadn't charged it yet but looking at RAD's splits my first 3 miles were about: 9:08, 8:29 and 8:30. 

Life is crazy!  It is Wednesday night at 11:45 p.m. and I'm finally getting time to log my run for Tuesday.  My day tuesday consisted of getting up at 4:45, running 7 miles, going to school and teaching 150 students, driving to Provo for classes until 8:30, getting home at 9:20 to 2 children who still weren't in bed, putting them to bed, and finally falling asleep on the couch while studying at about 11:00.  

O.K.  So this is really suppose to be about my run and not my crazy life.  I got out of bed at 4:45 with plans to meet the BBK group but by the time I got out the door I knew I wouldn't make it for the early miles so I went to the gym and ran on the treadmill instead.  I ran 7 miles at an AP of 8:03.  The splits for the first 5 miles were: 9:00,  8:30, 8:00, 7:30, 6:58.  I then began to slow down and ran then next 2 miles decreasing my speed every half mile, so I did a half mile at 7:30 pace, 1/2 at 8:00 pace, 1/2 at 8:30 pace and 1/2 at a 9:00 pace.  I finished out my time on the treadmill by walking 1/2 a mile.  This was a good workout but wasn't nearly as fun as running with the group. 

Hopefully I'll make it to the group run on thursday. 

Met the BBK group at Parkway Pallisades this morning for a good tempo workout.  Got there for the early miles so my AP was only an 8:30 even though I ran 4 miles pretty hard. I've decided the way I've been doing splits isn't very accurate of effort because I have just let my watch calculate pace every mile rather than for each segment of a workout so my hard miles are mixed in with recovery.  I guess I'll have to figure out a better way.  My splits were: 9:24, 8:58, 9:00, 8:48, 7:53, 8:34 (this mile must have included recovery because I know I ran faster than this. My best for this mile was a 7:04.), 7:41, 7:15, 5:01 (.55)

Great Workout!  

I didn't get to run today because I had a soccer game.  I'm afraid if I run before my games I will be tired and will get hurt- so until soccer season is over I'll have to do the long runs on my own after soccer (?) or another day.  

 I had a great game today.  It was the first time in a long time I got into a "zone".  I even got a hat trick :)  After my third goal my team "demoted me" and made me play sweeper.  I hate defense. I did manage to work my way back up to half back before the game was over.  I ran a lot but will only count 5 miles.

Went out for a long run by myself.  It wasn't too bad this time, although I had a hard time keeping a good pace- my legs felt a bit heavy.  I think it was due to my game yesterday.  Soccer uses muscles that running doesn't.

I ran along the river trail to Bangeter (had a pretty good head wind), then up Bangeter to Redwood(this stunk- it was uphill and just plain ugly), across Redwood to 11400, down 11400 to 1300, across 1300 to PP, down PP to Lifetime.  My AP was  8:31.  My splits were: 8:53, 8:24, 8:59, 8:58, 9:00, 8:40, 8:29, 8:00, 8:02, 8:03, 8:17.  I then walked for a mile to cool down before I met my husband for breakfast.  

I'm glad I got a few miles in.  I'm getting nervous I'm going to let my team down for the Wasatch Back Relay.  I just don't have time to run twice a day like I was told to.  

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.

I ran 5.4 miles outside. I ran at 3:00pm which is not ideal but the rain cooled things off and made it actually pretty nice.  I tried to push it through the middle of my run to get in a little tempo work.  I ended with an AP of about 7:50 min/mi.  

I still need to call Garmin and see if the will warranty my watch, I just can't seem to find time during the work day. 

I was planning to run Oakley City's 5K but they cancelled it due to lack of volunteers so I ran Park City's 5K.  We barely got there in time to start so I didn't get a chance to warm up.  My goal was to run 7 minute miles- which I did with an AP of 6:55.  This was a killer of a course.  It was an out and back with a lot of rolling hills.  I spent most of the race talking myself out of walking and telling myself pain is only temporary.  At the turn around I counted all the women who were in front of me and counted 11.  In the last mile I was struggling and two women passed me- I passed one back 20 yards from the finish line- so I thought I was the 13th women but apparently I missed 2 because I was the 15th women- 2nd in my age group.  The women who won finished with a time of 18:40.  The women who won my age group finished with a time of 21:02.   I was amazed at how many runners there were (1009 runners who finished, 560 women and 449 men).

After I finished I ran back to "run" my little girl in- I ended up running almost back to the turn around before I found them.  She was a trooper and completed the whole race.  She has been "training" for the Oakley 1 miler since last year (haha- shes been talking about it since then) and was really disappointed it was cancelled.  So my husband, pushing the baby in the jogging stroller,  helped her compete in her first race.  It was a wonderful race and was fun to see her so excited.  I am very proud of her.  She's already planning her next race- the  Kamas 1 miler.

PM-  When we got back to the cabin we hiked up to the lake and caught frogs.  I'm going to count two miles for this because I had to carry my 1 year old in the backpack the whole way and I had to carry the 5 year old at least half of the way-  Carrying 70 extra pounds gets the heart rate up big time. 

This was an Awesome 4th of July!  (Although I was hoping for a higher place overall and a win in my age group- oh well- I PR'd by 42 seconds)

4 easy miles with the hubby after we put the kids to bed.  Felt great.

3 miles on the treadmill with .25 cool down.

3 more treadmill miles with a .25 mile cool down.  I tried to pick the pace up a little on the last mile.  AP: 8:10.

OK- I feel better now.  I went for a run this morning from my house, over & up tithing hill and across Lampton view.  It was hard.  I thought- Ouch, I have lost all of my training, in the last few weeks of sporadic training.  I was a bit depressed about it.  My Garmin quit a while back so I had to time how long it took me and then use map my run to determine the distance.  For some reason I had in my mind that the run was only 5 miles so as I was running I thought, not only that my pace was fairly slow, like a 9mm, but that I was losing it because my legs and lungs were not cooperating like I wanted them to. Well, the run was actually 5.81 miles so my AP was 7:47.  That's a pretty good pace for a fairly hard run.  I feel much better now.   1.3 mile cool down.

Ran with some of the BBK group today.  It was really nice to have people to talk to.  I've missed training withe the group.  I struggled quite a bit- my legs were tired but I managed 11.5 miles at about a 9:10 pace (I think).  

After the run I had to hustle home and get ready for a wedding at my house. The wedding went really well but I am beat.  I just barely got a chance to sit down, so I have been on my feet for 16 1/2 hours.  WOW, no wonder I'm so tired.

An absolutely crazy week and a sore knee has led to a big zero until today.  At this rate I'll never be able to complete Hobblecreek or St. George.  I've got to figure out how to fit running into my schedule.

 Tonight, after dinner, I took my 5 year old down to the parkway to ride her bike.  I ran next to her so I was able to get in about 3.5 miles.  This was probably one of the funnest runs I can remember.  This was her first true ride-  she just barely learned how to ride independently and still has difficulty starting, stopping and passing people.  On our way out she wasn't very confident so our pace was rather slow, maybe a 10 minute mile or so.  On the way back her confidence was much better and our pace reflected it- I would guess it was about 8 to 8:30 minute miles.  She was absolutely amazing-  I think I may have found my new running partner.  By taking her out maybe I can "kill two birds with one stone"- I can get a run in and I can spend quality time with my little girl.  She's already excited for our next run/ride and so am I.

This was a fun small town 5K.  There were only about 60 runners.  My 5 year old was planning on doing their 1 miler but they didn't have any interest so they didn't do it- so once again she ran the 5K.  

I ran the race- pretty hard.  I got a bad start because I was in the back with my little girl so I had to weave around the other runners.  By the first turn I had only 6 runners ahead of me.  At about 1/2 a mile there was a pretty big hill.  I was able to pick off 1 guy on the hill.  The other runners seemed to stay the same distance in front of me.  I knew there was one girl ahead of me but she was the second runner.  I tried for the a while to try and cut the lead of those out front but couldn't seem to make up any ground.  The guy I passed on the hill overtook me again about a mile latter.  I tried to keep with him to the finish but couldn't quite hold on.  It wasn't a great race for me.  The girl who one finished in 21:28- only 2 seconds faster than my last 5K.  After I finished I waited a while to catch my breath and see who was behind me but no one came- so after about 2 or 3 minutes I headed back to find my little girl.  When I got about 300 yards away I finally heard them cheering in the next runner. 

As I was heading back all of the runners were very cheerful and kept telling me I was going the wrong way.  As I approached one group they told me I was heading the wrong way- when I told them I was headed back for my daughter they knew exactly who I was talking about and told me how she had beat them up the hill and how great she was doing.  I found her and helped run her in.  She (and her dad and brother) were the last runners.  The Kamas police escorted us the whole way in- it was awesome.  As we got to the last turn, she stopped and took a drink and then ran the rest of the way in.  As soon as the group caught sight of her they started calling her name and cheering for her.  Her dad and I held back and let her run in by herself.  It was the most amazing thing.  I think every runner had stayed to see her finish.  I don't know if I have ever been so proud in my life- I cried (and so did her dad) as she crossed the finish line.  The little town of Kamas, Utah knows how to put on a great race.

After the race was done and all of the give aways were over my husband wanted to run it again and see if he would have one his age group if he hadn't run with our little ones.  So we left the babes with Nanny and took off.  This time we finished in 24:20- which wasn't great but he would have won his age group (by two minutes). 

Later that day we ran in to the race promoter.  She said they like to keep the race small (they had talked about advertising in park city but had decided they like it the way it is- I agree).  She also asked if we had a picture of Jocie finishing because she wanted to use it on the flyer next year- how cool is that.)

P.M.- Hiked two miles up to a lake and back with the 15 month (25 pounds) on my back.  I'm going to count 1 mile for it.

2 mile hike to the lake with the backpack. 

Something is definately not right with my right knee.  

It's been over a week since I have run.  The knee still isn't feeling any better but I wanted to try and run anyway.  Took my little girl down to the JRP to ride her bike, there was no way I could keep up.  I probably ran 1/2 to 3/4 of a mile and walked the rest.  Several times my knee gave out on me.  I can't seem to get the swelling to go away and I can't straighten or bend it all the way either.  This really stinks.  I'm soooo discouraged.

Attempted to run again today.  The knee doesn't seem to be getting any better.  I've scheduled an appointment with the Doc.  I hope I can get this thing figured out, I'd still like to run Hobblecreek and St. George.  I'm not sure though that its going to happen :(  No more running until I see the Doc on Wed.

Cortisone is amazing.  I went to the Dr. today and he made my day/week/year.  My right knee has been progressively worse since the 4th of July- to the point where I couldn't straighten it or bend it all the way and was only able to run 5 painful miles last week and only 2 miles the week before that.  I have had several surgeries and thought maybe my running days were over.  The doc said my knee joint still looks good, but there are some abnormalities from the surgeries that will cause me trouble if I am not smart about what I am doing but I have many miles left.  He recommends my weekly mileage never exceeds 30ish and that I never go over 5 miles on tempo days- since it is the tempo miles that are most likely to cause a flare up.  I got the go ahead to start running again when the swelling is gone- which he thought would be by the weekend and that I could cross train today, which I did.  3.5 miles on the elliptical in 32 minutes.  He also felt I should be able to run SGM but wasn't to sure about hobblecreek.  I think I might try it as a slow training run- we'll see.

 Since I'm going to have to do more cross training I'm going to log my cross training miles as slow miles and my running miles as fast miles. :)

5 miles on the elliptical trainer (48 min) on interval training.  It was a pretty tough workout.  The knee is feeling about 90% better.  It still has some swelling- hopefully it will be gone tomorrow so I can run.

Frustration.  The doc said when there wasn't any more swelling in my knee I could try running again.  He figured it would be Friday or Saturday.  Friday morning most of the swelling was gone but not all, so I decided to be good and just cross train.   After I worked out the knee started bothering me again and the swelling started to creep back in.  I took some ibuprofen hoping it would be better and I could run Saturday.  No such luck.  So I took Saturday off hoping I could run today.  Nope- I woke up with a sore, swollen knee.  Not a good sign.  I thought a cortisone shot lasted longer than 2 days.  Decided to go to the gym and work out anyway.  I did 20 minutes on the bike (5.75 miles).  I was feeling pretty good so I got on the treadmill and tried to run- not good- made it about .25 miles and gave up.  Moved to the elliptical and worked hard for 1 mile (8min).  

After I finished my workout I had an hour to waste with the baby while my husband worked out (the day care was closed) so I decided to walk outside.  I walked/shuffled along JRP for about 4 miles.  I tried to jog 5 or 6 times but it just doesn't feel right.  My hamstring tightens/spasms right by my knee and causes my knee to buckle and the medial joint line feels odd.  Its really rather weird.  My knee is not particularly painful it just doesn't feel all that stable and it isn't working the way it should.  I wish I knew what was going on.  I was so optimistic after Wed. Doctors appointment but I think we are missing something.  I don't think this is just a flare up, as the Doc thought.  I guess I'll call again tomorrow and see if maybe I can get an MRI done.  I am soooo FRUSTRATED :(

3 miles on the elliptical in 24 minutes.  5 mile run in 44 minutes and 8 miles on the bike in 18 minutes.  The knee still doesn't feel normal but I can't stand sitting around waiting for it to get better.  After going to hobblecreek and cheering on my husband and others I decided I'd better get moving if I have a chance of running SG.  I had only planned on crosstraining but felt pretty good so moved to the treadmill.  I'll probably regret it but at this point I don't care.  I'll either end up able to run SG or in surgery, either way- at least something will happen.  Hopefully ice and ibuprofen does the trick.

Ran to the gym this afternoon.  4.5 miles at about a 9 min/mile pace.  Then cooled off for .5 miles.  The heat and the wind made it a little tough but I'm pleased that I was able to run the entire run- hills and all. 

The knee felt pretty good.  It's still pretty swollen but I don't feel I can wait around for the swelling to go away.  Lots of ice and ibuprofen and I'm careful to make sure I'm not limping.  Hopefully, I can run through it, since I don't have time to wait around anymore.

Fast miles=running miles

Slow miles=crosstraining

Tried to run but could not get into a comfortable gait without limping.  The knee is still swollen, the calf is tight and the hamstring tendons are still aggravated.  Made my way to the gym (about 1 mile) and tried to crosstrain (1 mile on the elliptical) but even that was uncomfortable.

Lots of ibuprofen and the swelling was down enough to crosstrain.  I put 30 minutes in on the elliptical and 15 minutes in on the bike.  Felt ok.  I'm counting 1 mile /10 minutes although on the elliptical I was doing 8 min miles.

30 minutes on the elliptical and 20 minutes on the bike.  Yuck!  Back to the Doctor on Thursday.  I just want to run. 

Chondromalacia was the diagnosis.  Another cortisone shot.  No running until all of the swelling and pain is gone.  I am to bike and do quads sets.  If things go really well I might be able to walk SGM-  I'm not sure what I think about that.  

45 minutes on the bike - 16.5 miles for a pace of 21.6 mph.  10 minutes on the treadmill- Fit test at speed of 4.0.  My knee is feeling great.  Hopefully it continues to improve.

Went down to JRP with the family and ran for the first time in a while.  I never really got a chance to test my fitness as I had to wait for my daughter on her bike but I my knee felt really good.  I ran into Walter and James (?) and had a nice chat with them. 

It was nice to be running again.  

slow mile = crosstraining

fast miles = running

My Daughter did a triathalon this morning.  I ran along side her.  It include 1 lap in the pool, 1 mile on the bike and a 1/2 mile run.  She did great and I got in a light workout.  

I also played my first soccer game in months today.  My knee felt great and I has not gotten swollen or sore.  Hopefully I am on the road to recovery.

I'm going to count 3 miles for the running I did today, although it was probably a little more than that.

Took a nice easy run to the gym.  It felt great to be out running again.  I ran continuously for 4.9 miles.  My AP was 8:49.  I actually feel pretty good about that pace since I haven't done much for the past two months.  If my knee cooperates  I think I may attempt to run/walk SGM.  Maybe it will be fun- since I have no expectations whatsoever.  Walked an additional 1.6 miles.

2 miles with my daughter on her bike and 2 miles on my own.  Fairly easy pace.  Felt good, although my legs were a little heavy.  No Knee pain or swelling- yeah!!!

I love this weather.  I went out for a run by myself at 1:00 in the afternoon and the temperature was perfect.  I felt great.  I've lost a bit of speed but had no problem finishing 6 miles.  My knee felt good with just some minor twinges on the lower medial edge of the joint line.   Hopefully I can build my mileage back up without reaggravating the knee.

Ran the same run as yesterday plus a little extra.  The run included running from the riverbottom on 12600 up to Lampton View and then over to Parkway Pallisades to the top of the hill, then back down to the river bottom.  So a few hills.  I managed to maintain an 8:31 AP.  I feel pretty good about that since I only ran 24 miles during the whole month of September.  My knee felt great although at about mile 4 it had the most disgusting sounds as I ran (crepitus).  It didn't hurt, it just sounded awful.  It finally quit making noises after about .5 miles.  

Had a great run with RAD this morning.  I forgot how much I enjoy getting out in the morning for a run.  The weather was perfect and the pace was very doable.  Just what I needed to get me back into the swing of things.  In the past three days I have run about the same mileage as I did the whole month of September.  So I guess a 9:17 pace is respectable.  Thanks RAD!!!  

AP: 9:17 splits: 9:17, 9:35, 9:27, 9:32, 9:12, 9:27, 9:04, 8:55, 9:08, 9:15

Walked to the gym (1mi) carrying the baby (whose about 30 lbs now) in the back pack.  Ran 3.25 treadmill miles (AP: 8:10) then walked home carrying the baby.  Overall a good workout.  I am pleased that I am not sore at all from the 10 miler yesterday.  

Ran on the treadmill today (ugh!)  Started out slow (6.5 mph and ended fairly fast 8.0 mph).  I ran my first 7 miles in 60 minutes. AP = 8.34.  Then I ran 3 miles in 23:30 for an AP of 7:50.  Cooled down with a 1 mile walk.  

 Felt good when I was done.  I dislike the treadmill mostly because it is so hot running inside.  I must have lost 10 lbs of water.  

Ran from my house to a playground by the gym.  Based on my pace for the first 4 miles I am pretty sure I ran 7 miles.  I ran for exactly 60 minutes.  If I get time (haha) I'll map the run and see how far it really is.

Ran for 60 minutes at approximately an 8:30 pace.  Then ran/walked an additional mile.

Soccer game against a younger team so I ran quite a bit.  It felt good.  It's always fun to be able to out run the 20 somethings on the soccer field.  I know it's just because they aren't training properly but its still fun.  I'm going to count 4 miles although I think it was probably a bit more.

Left from my house and ran down to the JRP then I basically followed the Riverton 1/2 route.  I was amazed when I mapped the run that it is almost exactly a half marathon.  It would be interesting to run it with a garmin and see how close it is to map my run.  I ran 12.6 miles at an AP of 8:48 then I stopped and walked at the bottom of my hill to cool off.  My legs were tired and my shoes were soaked so I really didn't want to run the 1/2 mile straight up hill.  At this point I figured I was close to 13 miles but wasn't sure.  Now that I have mapped it I won't walk the last little bit to cool down I'll finish out the half and then walk around the block or something.  Oh well. 

Great run.  I love this fall weather, although at about mile 8 the rains came and I got drenched.  I thought about stopping in at a gas station but figured I'd still have to finish so I just sucked it up and ran.  I think my shoes must have weighed atleast 5 pounds a piece.  

2 easy miles just to flush out the legs.

Ran a loop from my house to the gym.  I started out at about an 8:00 to 8:15 minute mile and then sped up.  I don't know what my actual splits were but my last mile felt fast.  AP was 7:50.  Felt great.  I love this cool weather.

This was a fun run.  I only wish it hadn't started almost an hour late.  Going in I had no expectations since I haven't really been able to train, so I was really surprised to end with an AP of 7:30.  My time of 1:38:27 is a new PR by 10 seconds.  The down hill was really fast, I'll be interested to see how fast I can run this race with some consistant training.   Felt pretty good most of the race, struggled a little the last mile or so. 

It was fun to see Walter, Rad, Bec and others.  Walters costume was the best!

Nice easy run with the hubby.

3mile run to the gym, 3 miles on the treadmill, and then 1 mile walk home.  Nice and easy on a beautiful day.

Ran a nice 6 mile route over to the gym were I met the kids.  It felt really good.  I started out slow and then increased my pace as I went.  Since my Garmin died I have no idea what my paces really were but I'm pretty sure I started out at about an 8:30 and ended at about a 7:30.  Cooled down with a .5 mile walk.

Easy miles with the hubby.  Great conversation, great weather, nice run overall.

Three fast miles down to the river park to play with the kids.  It felt awesome to great my legs moving and to break a sweat.

I wasn't sure how this race was going to go.  My husband was suppose to meet me before the race started to run with my daughter- at 8:00 he still hadn't shown up so I figured I'd be walking.  A few minutes after 8:00 he finally made it.  I had just enough time to move to the front of the pack and talk with Dean for a minute before the race started.  The run felt pretty good.  I pushed it fairly hard but never felt overly taxed- at the end I still had quite a bit left.  1st place in my age and 5th women (I think).  I'd still like to get my 5K time down to 21:00 minutes or less.

Check out the kids in this photo.  I was first in my age group and fifth woman and these little guys were giving me a run for my money.  This picture was taken about 100 yards from the finish line.  

Ran back and walked my daughter back in (2 miles).

Ran a hilly course from my house over to Lifetime fitness.  Today's hills included: from the river bottom up to Lampton View,  from the river bottom (west side) straight up 11400, the second portion of Parkway pallisades up to 1300 W,  and Cemetery Hill back behind Lifetime over to 10600.   Total run outside was 8 miles in 65 minutes.  Then I ran 2 miles on the treadmill.  

Went home and fed the kids then walked back over to the gym carrying the 18 month old on my back, picked up my husband, and walked home (2 more miles and one more big hill with an extra 30+ pounds).

8 glorious miles in the slush.  I know I'm crazy but I love to run in inclement weather.  Running down the hill by my house was quite an adventure.  I'm not sure you could call it running- it was more like skiing in the mud.  I ran a loop from my house to lifetime.  I included two runs up parkway pallisades. 

I just got a new garmin so I was able to determine my AP- 9:14.  I hadn't set the auto laps though so I don't have mile breakdowns.  

I feel pretty good about my pace, and the fact I was able to finish 8 miles easily, since I haven't run in two weeks and I had to concentrate to stay on my feet, especially on the hills.

Great run with lots of hills.  8.5 miles. AP: 8:58.  1450 ft elevation gain.

3 extremely slow miles with the hubby.  AP: 9:54.

Another nice, easy run with the hubby.  

Slow and easy.

5 miles with an AP of 8:42.  I went out with the intention of possibly running 8 miles but my legs were tired.  It was a little discouraging.  It felt like my pace was in the low 8's not the high 8's.  Oh well, some days are like that.  I just never got in the rhythm. 

Went out for a run not knowing where I was going or how far I was going to run.  I ended up running on the JRP for 2 miles then up Tithing Hill to 1300 W, ran over to 9800 S. and then back to JRP,  ran up through the neighborhoods by Mulligans and eventually ended up back on the JRP.  Total miles ended up being 11.1 with an AP of 9.16 and 1003 ft of ascent.  It was an amazing run.  I love running in the snow.  It was so beautiful, although I wonder how many miles I would have covered if my feet weren't slipping every time I pushed off, especially on the JRP.  Great Day:)

Left the house at 5:05 am hoping to meet up with the BBK group.  Got to the church I thought they were meeting at and no one was there so I drove to a couple of nearby churches- no one.  So, I went to the original church and headed off by myself.  There were a couple of runners a ways up ahead of me so I followed them, it didn't take long for me to catch them, as they were fairly slow- definately not BBK'ers.    At 5 miles I headed back for my car and ended up running into the "early" group.  I turned around and ran a few miles with them.  Apparently I didn't get the email that said they had changed the starting time.  When we got back to the church the whole group was there but I had had enough.  7.34 miles with an AP of 9.06.  

Overall a great run.  Now I remember how nice it is to get my run done in the morning.