Each Day Is a Gift

Ran the first 0.2 mile with hubby.  Ran up to Highland and Alpine.  Road was icy with crunchy snow.  Went inside the church by Deerfield Elementary for drink and potty break both ways.  There was a ward Primary activity where the kids were in pjs.  Saw Jon and Kelly at my mile 13.3.  Stopped to chat a bit.  That gave my legs enough of a break that I ran the last 2.25 home at mp.  Also saw Mary on her way to snowshoeing.   It was a good run!  I'm very tired.  Off to play with Emi!!!

 15 weeks to Boston!!!

Ran in NEW shoes!!!  LOVE the "shoes-still-in-the-box-smell"! :D 

Schedule says: GA + speed (9mi w/ 10x100m strides).  Never really know how to do that! :)  Just kept a moderate effort after couple of warm up miles and threw in a few strides running on the double yellow lines on Bull River Rd.  

Felt the same pain in the left vastus medialis around mile 3.  Have had that off and on during mileage build-up in my last training cycle.  No biggie!

Got a blister on top of the right 4th toe.  Probably from the tongue of the new shoes.  Note to self:  tape that toe good for tomorrow's run. :)

TT: 1:27:19  AP: 9:11

EZ MLR on bench loop + 32rd N hill. 

Though the air was bad and hazy, the run was good and mind-clearing!

TT: 2:29:52.  AP: 10:09

AM/PM Yoga

5.25 Recovery miles in 53:00 AP: 10:08

12 flexibility exercises.

15 min. jump rope.

2 circuits of 12 core strength exercises.

Either my body is finally getting used to the idea of running 2 MLRs a week or the recovery run yesterday did some good; or may be my cold is getting better; today's run felt GREAT.   Legs felt fresh, there's no wheezing nor coughing.  Felt like I could run forever.  I guess I will stick with the 70/18 plan.  I will scale back the mileage though at the first sign of over-training.

11 MRL in 1:42:18.  AP: 9:18.  Splits: 10:37, 10:07, 8:49, 9:17, 9:17, 9:17, 9:02, 9:09, 8:59, 8:52, 8:46.

Had a VERY FUN lunch today.  Now off to clean the house.  I'm hosting a Primary Presidents Breakfast and Training at my house on Sat. 

Recovery run TT: 57:05 AP: 10:23

24 min flexibility stretches

2 circuits of core strength exercises

9 resistance strength exercises

Hours of house cleaning

I was up cleaning the stove,  mopping the floor, polishing the piano and the stainless steel appliances... 'till 1am. !!!!!   That was like 14 hours of cleaning house!  What is WRONG with me?  Once I started something, I couldn't stop!!!  I was bone tired when I went to bed.  

Got up at 6:30 am.  Put the french toast creme boule in the oven, set the tables and realized I had not finalized my long run plan with my SSF!!!  Whew!  I was SOOOO HAPPY she's still planning to run with me.

After the last sister left the house at 11:15am  I scrambled around and hurried to get to Teena's half hour later than planned.   So Glad she had some gu and gatorade for me.  This would be the longest run for both of us since our last marathons. 

The miles just flew by.   It's a good thing Teena kept track of miles and reminded us to drink and take gu; I was in sevem heavens chatting away, totally oblivious to distance or pace.  We took our Gu at mile 10 and I needed to use the bathroom but it was locked.  We ran across this busy hwy with icky icy sidewalks to get to Maverick...scary!

Running home was awesome, we felt great and picked up the pace a bit.  We got to the infamous puke hill.  I thought: no sweat, I can run that.  Yah right, Teena CAN!!!  She was floating up that thing like she had wings and whisked past me while I pretend to run (just so the motorist wouldn't think I was a wimp!)   Seriously, heartbreak hills will be piece of cake for her.  Puke Hill is deceptive, just as you think you reach the top, it keeps going up.  But then we were rewarded with the down hill.  

We cruised home on the last mile.   I totally fell into Teena's "trap" of running a little more to bring down the AP AFTER we reached her house.  It felt AWESOME!  I forgot to restart the Garmin after waiting to cross the street and got too excited about Puke Hill so my mileage and pace were off.  According to Teena's we ran 18.15 and AP in the high 9's. 

THANKS SSF!!!  I had the most fun running with you.  This is the highest mileage week EVER for me!  You made it that much more SPECIAL!!!  LOVE YOU!!!  Please tell Ry THANKS for letting me steal you on his b'day and that I think he is AWESOME!!!  Hope you're having a WONDERFUL birthday date!!! :) :) :)

First LT run of the year!  WooHoo!!!  :)

3 miles warm up 9:48, 9:33, 9:21.

5 miles tempo 8:34, 8:34, 8:34, 8:34, 8:20.

1 mile cool down 9:10.

TT: 1:19:44  AP: 8:51

Thought about my options for today's MLR:  a) drive to Park City, b) wear a surgical mask, or c) go to the dungeon with something good to watch.

Option (a) would make me a culprit in adding to the pollution.  Option (b) might alarm my neighbors.  So I chose option (c) with the company of "Life is Beautiful" (I LOVE that movie!!!) and KBYU music performances (I miss my violists sons!!!).

15 mi.  TT:  2:25:26.  AP: 9:41 

Warm up 1 mile @ 11:00,

mile 2&3 @ 10:00,

mile 4&5 @ 9:50,

mile 6,7,8 @ 9:40

mile 9,10,11 @ 9:31

mile 12&13 @ 9:22

mile 14 @ 9:13

mile 15 @ 9:05 (with the last 0.1 mile @ 6:00 in Rhett's honor)

Drank gatorade every 2 miles.  24oz total.  Post run drank 12 oz water and 8 oz chocolate milk.

AM/PM yoga.  AHHH!  Felt SOOO GOOD to stretch!!!  :)

LIFE IS BEAUTIFUL though the air outside is UGLY!!!  :D

6 easy recovery in 1:00:32.  AP: 10:05 

Can hardly believe my eyes and nose...the sky is blue!  I can see the mountains and the lake.  As soon as the meetings were over, I headed out for a run.  Got carried away, ran one mile too far and 25 seconds too fast (oops!)  Can't wait for tomorrow's run! :-)

15 min. flexibility

15 min. pilate core ball

2 circuits of core stability

20 min. resistance/weights

I have been sleeping like a baby and requiring 8 hours each night ZzzzzzzzZ! (^^) 

Plan was to run up Suncrest (aka hill workout) for the MLR this morning.  It didn't happen for various reasons of which the main one being I couldn't even see the field across from my house no less the mountain I was to run on.  It was pea soup out there!  SO!  I improvised!  

Uphill:  Warm up 2 miles @ 1% incline.  Then increase the incline by 0.5% every 0.25 mile 'till maximum incline of 10% all @ 10:00 pace.  Got to the "top of the mountain" at mile 7.25.  Boy, that was hard but sure felt GOOD!!! 

Return home:  Then I ran the remaining miles on "flat" (wish the TM had decline) progressively @ 9:22, 9:13, 9:05, 8:57, 8:49.   Will have to tackle Suncrest another day with more time, better air and visability!!!

TT: 1:55:50  AP: 9:39 

Off to have lunch with friends to celebrate their birthdays!!!!  Then to the barber for haircut... 

Happy running everyone!!!

Foggy morning ~ ghostly eerie!!! :@

Country birthday breakfast w/ Wendy & Beth at Mary's ~ lotsa giggles!!! :)

Bomb threat at high school ~ dumb kid got arrested!!! :<

Recovery 6 miler ~ 57:57, AP: 9:39 oops!!!  :)

Flexibility stretches ~ 15 min.

Core workouts ~ 3 circuits.

Strength resistance weights ~ 20 reps.

HAVE a GREAT WEEKEND, Y'all!!!

"The air is REALLY BAD out there!!!  I didn't see a single soul running,"  said my sweetheart on his drive home from the temple.  

"Are you sure?  It's probably just fog.  People aren't out as early in the winter.  May be the air is better up in Alpine!"  I argued.

"The air is better at Solitude.  Come ski with me!"

"But I HAVE to run 18 today!!!" I insisted

"Run on the treadmill.  That outside air is BAD for you!"

"Noooo! NOT the treadmill again...." I whined.

I dragged my stubborn and tired self out the door at 10:25 am.  Heading up the Suncrest Rd towards Alpine I was huffing away around mile 1.6 when Teena called my cell.  Couldn't turn around and go home now after telling her I was running 18 OUTSIDE! Mile 1-6 splits: 11:10, 11:00, 9:55, 9:47, 10:04, 11:04

Ran all the way up to Alpine canyon, average 100' elevation gain per mile.  Mile 7 had an elevation gain of 210' and my pace slowed to 11:40...yikes!  On the way down on mile 8 I thought I was picking up the pace.   So disappointed that it was only 9:30.  :(

Traversed over eastward and ran all over Alpine, more hills.  Stopped at the park to use the bathroom at mile 11.  Took gu at mile 13.  I was disappointed to see my time was 2:14:xx, my all time slowest Half.  Splits from mile 9-13:  10:40, 9:10, 9:32, 9:50, 10:09.

With 5 more to go, I decided it's time to get serious. stay focus and run some mps.  I "sprinted" the last 0.25 mile home.  Splits for mile 14-18.25:  9:07, 8:58, 8:55, 9:05, 8:37, 8:04.  TT:  3:00:35  AP: 9:55

My throat/airway is rather irritated w/ burning sensation, mild wheeze and cough.  I am too stubborn for my own good.  So glad next week is recovery week!  Crossing my fingers for better air quality.

Skied 6 hrs with the fam.  4" new powder, perfect temp! 

26 runs on Moonbeam! :) 

Dinner at Red Lobster, shrimp & lobster linguini.

GA 9 miles while watching 13 going on 30.  Pace: 10:00, 9:30, 9:22, 9:13, 9:05, 8:57, 8:49, 8:41, 8:34.  Legs were stiff the first couple miles, felt better as the run progressed. 

When I woke up this morning I thought: there's NO WAY I'm gonna be able to run my schedule MLR.  I was soooo tired from yesterday's skiing and evening run.  But then I "saw" Andy ran his 12 miler in freezing rain and snow on slick road early before work and tending to a sick child...shame on me...I'd better get my rear in gear and just DO IT! 

The road was wet, a tad windy but the sky's clearing.  The first mile and half was into the wind.  The legs were a complaining.  Finally got in the groove about half way.  Kept thinking it's gonna be rough going at Painter's if it takes me this long to warm up.

TT: 1:54:35.  Splits: 10:28, 9:42, 9:20, 9:35, 9:39, 9:39, 9:32, 9:47 (cars!!!), 9:14, 9:06, 8:55, 8:35 (last 0.25@8:05)

5 Recovery. 

This is what Pete Pfitz says about recovery run:  "On a subjective basis, on recovery runs you should feel as if you're storing up energy rather than slowly leaking it.  You should finish the run refreshed." 

I definitely did not feel refreshed!!!  The legs felt heavy before the run and sore after the run!!!  Should have taken a rest day instead!!!  STINK!!!!!

Just booked our tickets to Boston.  Should have done it last week, price has gone up!  STINK!!!  

Only had time for 3!  BUSY DAY!!!

4 mi.  TT: 33:13.  9:20, 8:50, 8:35, 8:17

GOOD LUCK to y'all racing this weekend!!!

Drive safe!  Have FUN!!!

Am SOOOO EXCITED to see many of you!!!

Very very very HAPPY with this run.  Had sooo much fun giggling, laughing, goofing off with my SSF (Teena), Kelli and Emily.  Lowell treated us to dinner at Red Lobster Fri. night after picking up our packets.  Nice little expo and l/s tech shirt this year.

Did not sleep a wink (I will not disclose the reasons for SSF's privacy sake) which is always a good sign for me.  Saw so many bloggers and Flyers and friends before, during and after the race.  I totally loved every minute of it.  Thanked the volunteers, high fived the kids, even paced a 13 yr old boy the last couple miles.  I passed people left and right the last 5K.  I felt like I could have run another 5 miles in that pace.

I felt good the entire run.  Just a little disappointed to find out that I was 13 seconds behind the 3rd place in my AG.  Had I known....  Darn! taking 4th place AGAIN really STINKS!  Nonetheless,  I'm very HAPPY with my time, a 3 min. course PR. 

********

OK, now I'm home.   I want to post a few thoughts about this race:

I had no goal going into this race other than to run it as a training run and hoping to get in some marathon pace miles (~9:05).  The weather turned out not as bad as forecast.  The morning was in the mid 30's w/ 100% humidity.  The road was wet with a few VERY small puddles & muddy patches on the trail.  I wore my neon yellow l/s Boston shirt, tights, gloves and hat, never had to use the sunglasses as the sky was overcast. 

Teena, Kelli, Emily and I lined up together.  I predicted that Teena would go sub 1:40.  I was hoping to hang with Kelli and Emily for as long as possible.  My plan was to go out at around 9:15 and gradually pick it up. 

Mile 1 ~ 8:52.  Started out w/ Emily who's paced by Kelli at what I thought was a nice easy pace.  When we hit the first mile marker, looking at our Garmins, Kelli said:  "Hey, you're gonna PR".  I replied:  "oops! there goes my negative split plan".  My warm up mile had never been sub-9.  Was worried that I might crash and burn.

Mile 2 ~ 9:03.  We saw some horses on the loose.  Couple of friends passed us including Maynard and Peggy.  Kelli wanted to get out of the congestion before getting on the trail, so she "made a path" for us to follow.

Mile 3 ~  8:41.  Grabbed a gatorade, did a good job drinking on the run.  I was able to weave in between the "herd" and picked up the pace going down the trail.   This is where I dropped Kelli and Emily hoping they would catch me on the uphill.

Mile 4 ~ 8:26.  Took advantage of the gentle downgrade and breezed thru this mile.

Mile 5 ~ 9:15.  Uphill.  Kept the effort steady, never got into wheeze zone, YAY!

Mile 6 ~ 8:42.   Really enjoying the run.

Mile 7 ~ 8:48.  Saw the top 8 men (many wearing FRB shirts including our very own Speedy Walter) coming on the opposite lane.  Had so much fun cheering them. 

Mile 8 ~ 9:00.  Shimelle caught up and gave me encouraging words before heading up the Bloomington neighborhood which had been my least favorite portion of the course.  Took a Gu at the aid station and concentrated on keeping a relax and steady pace.

Mile 9 ~ 9:09.  In the past, I seemed to loose steam in the Bloomington loop.  This year I kept my focus and am glad I didn't let the pace slipped too badly.

Mile 10 ~ 8:28.  Some kind folks set out a table spread of pretzels, gummy bears and candies...very tempting...only grabbed a cup of water.  A girl from my Stake caught up to me and we visited a bit.  When we reached the mile 10 marker, I said:  only 5K to go, let's bring her in.  With that I dropped her for good.  Grabbed a gatorade before heading down to the trail.

Mile 11 ~ 8:39.  It was fun encouraging the oncoming runners at their mile 7.  BeMo (Julie Ann) saw me and we hollerd at each other with happy delights.

Mile 12 ~ 8:14.  Concentrated on reeling in people feeling strong.  Looking at my watch for the first time since mile 1, realized I could PR if I didn't cramp up like last year. A young boy wearing ski hat had been leap-frogging w/ me.  I encouraged him to stay strong with me to the finish.

Mile 13 ~ 8:22.  Passed lots of people feeling as fresh and good as I did at mile 3. 

Sooo happy that they eliminated the hair-pin turn from last year.  The finish was back to where it was couple years ago.  Running across the bridge, up a little blip of dirt mount then down.  Had to be careful not to slip on the mud at the bottom.  Sprinted happily under the roaring cheer of friends (heard & saw Canyon/Marcie) towards the balloon arch with the clock ticking at 1:54:xx.  NICE space blankets, SMALL medals, AWESOME post-race meetings and greetings w/ friends.

So proud of SSF's course PR at 1:39:xx!!! 

Lowell in his elements.  Who's buying Oreo shakes?  

Kelli, Emiy, Teena and Smooth at the post race party.

Had so much fun meeting/greeting friends at the Flyer's 5th year Anniversary/Cougar's 65th birthday party.  Cougar is third from the left.

Debated whether to do the scheduled LT run or wait till tomorrow.  Since there was no lingering soreness or fatigue from Saturday's Halfmary, I decided to go for it.  

3 miles warm up:  9:33, 9:19, 9:08

5 miles tempo:  8:34, 8:27, 8:20, 8:13, 8:00

2 miles cool down:  9:05, 9:22

TT: 1:27:22.  AP: 8:44

The tempo pace felt hard.  I think I should have run them a tad slower, but was in a hurry. That last LT mile felt more like 10K race pace than Halfmary race pace.  I will take it easy on tomorrow's MLR. 

AM/PM yoga.

There was quite a commotion in front of my house this morning.  Two snow plows came to a halt as a small black SUV lost control and skit into the ditch on the opposite side of the road taking my old mail box with it.  The hood popped open as the SUV's front wheels went deep in the ditch.  My neighbors rushed out to help.   Within minutes, police, ambulance, firetruck and toll truck came to the scene.  The driver was the only person in the SUV.  They put a cervical collar on her, slid a body board underneath her and lifted her to the stretcher and onto the ambulance.  I hope she's okay. 

14 miles in 2:06:46.  AP: 9:03.  Splits: 10:22, 9:47, 9:36, 9:29, 9:23, 9:18, 9:15, 9:13, 9:12, 9:10, 9:00, 8:48, 8:55, 8:53.  

This is a big week with only one recovery day tomorrow (Wed).  I have a baby shower on Sat. so I may have to do the 11 MLR on Thu. , the 21 LR on Fri. the 7 GA on Sat.  Hope the weather and air quality co-operates!

Happy running everyone!!!  :)

6 EZ PZ  AP: 10:03

15 min. flexibility

30 min. core

I emailed Hyrum to ask for discount for UVM.  He replied immediately!  Impressive!!!

Extra sleep + blue sky/sunshine + recovery run + adrenaline from barking dogs and one rude construction worker = Hurry up miles!

11 MLR in 1:38:17.  AP: 8:56.  Splits: 9:39, 9:17, 8:53, 9:18, 9:17, 9:03, 8:33, 8:48, 8:31, 8:35, 8:18.

Here's the incident:  I ran past a barricade on Bull River Rd.  I have done it many times the last couple weeks.  The barricade blocks off the section of Bull River Rd access to SR92 (which is being widened).  That section of Bull River Rd is about 0.25 mi and totally accessible to the residents there.   As I got close to the SR92 access area, I noticed 2 guys w/ their truck and back hoe parked to the side.  As I ran past them, the guy in the backhoe yelled:  "Hey, this is a construction zone!  No thru traffic!"  Felt like yelling back:  HELLO!  Do I look like a car to you?  But I didn't, instead I made a U-turn which is what I would do anyway.  About a mile later, I heard some rumbling engine coming from behind me.  It was the orange back hoe!!!  I turned my head and saw the guy staring down at me.  His buddy was following him in the truck.  I picked up the pace and saw him ganging up on me.  I sprinted to the next intersection, crossed the road and turned down the street.  He was still waiting at the stop sign....whew!!!...never been chased by a backhoe before!!! 

All I can say is:  IT'S DONE!!!  Not pretty but done!

Woke up super tired (bad sign); so stayed in bed to stretch.  Diddle-daddled all morning 'till 11 before heading out.  It was so hazy I couldn't see the mountains.  Weary of traffic and its fumes I decided to run on the JRP (bad choice).

I carried 2 flasks of gatorade in my fuel belt, leaving the gu in my car thinking I would take it on the return at mile 10 (big mistake!)  My stomach started to growl at mile 3.  It's almost 4 hours since I ate breakfast (bowl of oatmeal and banana).  Took a sip of gatorade which tasted so good.

Mile 4 and 5 are uphill, with snow and ice on the west side of Jordan River.  Had to walk thru some icy patches.  I could see lotsa footprints, paw prints and deer droppings in the crusty snow.  All of a sudden I saw some fresh animal poop that's NOT deer droppings.  Uh Oh!  I forgot to bring the pepper spray Wendy gave me for Christmas.  Some of the paw prints run up to the hill side.  Yikes, wonder what kinda wild animals roam these hills.  As if on cue, a silver tail fox ran across the trail 15 yards in front of me thru the ravine and up the hill side.  That freaked me out!!!   

I started to pay closer attention to the paw prints, mostly of deer, horses and dogs.  Then I saw a few sets that have CLAWS!!!  I have never felt so vulnerable in my life!  Here I was all alone!  Kelli, Scott, anybody...I need you!  Can I fend off a fox or cougar with my fuel belt or cell phone!  My heart was pounding with fear.  Tried to run faster but hard to get good footings.  I prayed so hard and vowed never to be so foolish to run solo here again. 

Finally made it to the top and decided to run extra around the Veteran's Memorial Park (safe sanctuary).  Running around the cemetery somehow gave me peace which calmed my heart.  Couple of vehicles passed me on the return down which gave me the idea to run on the road and by pass the section of the trail where I saw the claw prints.  When I ran pass the area where the fox was, I got startled by some barking dogs from the house down in the ravine. 

Made it safely back to the east side of the river (mile 8) and realized I hadn't drank anything since mile 3.  I bonked big time the next two miles, my legs were noodles.  By the time I reached the car at mile 11 I was famished.  Ate one gu w/ water and psyched myself out for 10 more miles heading to the south portion of the trail.  This time I carried 2 flasks of gatorade, 1 gu and 1 flask of water. 

Half mile later the gu kicked in and I was revived.  I ran pass a Spanish speaking family consist of father, mother, grandmother, a little boy and a puppy named Nacho.  SO HAPPY to see humans!  Aside from the fox, I saw some deer, stray cats (which I thought were dogs 'til I got closer...so blind), cows, several flocks of geese flying over head and ducks swimming in the river. 

Drank gatorade at mile 13.  The trail was closed 4 miles out (south of where I parked) for construction of the road bridge.  Drank gatorade at the turn around (mile 15).  Took second gu at mile 17.  Passed the Spanish family.  Nacho and the little boy ran with me for a little bit...so cute! :)  Reached the car at mile 19 and drank the last flask of gatorade.  Ran back south again passing the Spanish family for the 3rd time.  Turned around after one mile and finished 21 miles in 3:35:43.  AP @ 10:19 with the last 2 at marathon pace.  YES!  DONE!

Note to self:  do not run a "hurry" 11 miler the day before a 21 miler.  Remember to fuel well before and during the long run.  Better run in urban area when alone.  Next week's 20 miler will be better and faster!

Today's 7 GA  was a big?  Slogged thru the first 3 miles wondering what in the world I was doing out there at 3 pm pretending to be a runner!!!  I now know what it feels like to move after a gynormous meal:  elephant legs and whale of a belly!  Between last night's huge dinner at the game and the humongous lunch at the baby shower, I ate enough food to feed a whole village in China.  Then tonight we had dinner with friends at the club.  I had coconut shrimp and lettuce wrap for appetizer, two dinner rolls, salad, seafood pasta (halibut, shrimp, clam and mussel in a tomato broth over linguini served with baquets) and bread pudding for dessert.  Food, glorious food, the reason to run glorious miles!!! :)

TT:  1:08:30  AP:  9:50.