| Location: UT, Member Since: Oct 14, 2008 Gender: Female Goal Type: Age Division Winner Running Accomplishments: 85 marathons, 5 times Utah Grand Slam finisher (division winner twice).
7 Bostons (2008, 2009, 2010, 2011, 2012, 2013, 2016).
Two 50Ks, one 50 miler (Pony Express).
A handful of AG wins in all distance races.
Marathon PR: 3:57:09 (Boston'08)
Half Marathon PR: 1:48:41 (Bryce Canyon '11)
10K PR: 47:50 (Spectrum 10K '09)
5K PR: 22:31 (Nestle 5K '08)
Short-Term Running Goals: 2017 Races:
June 10 - Utah Valley Marathon (5:13:43)
June 24 - Morgan Valley Marathon (5:49:01)
July 8 - Hobbler Half (2:19:37, 2nd AG)
July 24 - Temple to Temple 5K (27:43)
July 29 - Timp Half (2:08:01, 3rd AG)
Aug 26 - Mt. Nebo Marathon (5:16:16, 3rd AG)
Sep 16 - Huntsville Marathon (4:48:53)
Oct 7 - St. Geroge Marathon (4:57:11)
Nov 4 - Canyon City Marathon (5:30:07)
2018 Races:
Jan 13 - St. George Half (2:19:45, 3rd AG)
Mar 3 - The Woodlands Marathon (5:01:35)
Apr 6-7 - Ragnar So. California
June 1-2 - Ragnar Wasatch Back
June 9 - Utah Valley Marathon (5:19:22)
June 30 - Morgan Valley Half
Sep 1 - Pocatello Marathon (6:00:43)
Sep 15 - Huntsville Marathon (5:37:08)
Oct 6 - St. George Marathon (5:25:43)
Oct 20 - SoJo Marathon (5:29:23)
2019 Races:
June 1 - Utah Valley Marathon (5:44:24)
June 22 - Morgan Valley Marathon (6:15:13)
Aug 31 - Pocatello Marathon (5:38:47)
Sep 14 - Big Cottonwood Marathon (6:03:51)
Oct 5 - St. George Marathon (5:57:46)
Oct 12 - SoJo Marathon (5:55:45)
2020 Races:
Jan 18 - St. George Half (2:38:28)
Feb 15 - Sun Marathon (5:51:54)
May 5 - Conquer Covid-19 Virtual Marathon (5:49:07)
May 16 - Clear Creek Canyon Half Marathon (2:32:15)
May 25 - Utah Valley Virtual Marathon (5:33:110
June 9 - Independence Run Virtual Marathon (5:55:22)
Long-Term Running Goals:
Run happy and healthy all the days of my life. Be an example and inspiration to my family.
Personal: I'm 64, retired RN, happily married, nana to 14 beautiful grandchildren, mother to 6 children (1 daughter, 5 sons) who are kind, hardworking, caring, wonderful people! Wish they live closer!!! :) :) :)
Picked up running in 2005 at age 50, to stay healthy so I can take care of my husband who had endocarditis resulting in AVR and MVR in 2004, end stage renal failure in 2014, kidney transplant on Dec 30, 2015. Six months after the kidney transplant, we discovered that he has a rare auto-immune disease that was probably triggered in 2004 with then the undiagnosed infective endocarditis. The doctors had to make up a name for this rare disease, Monoclono Gammopathy with Renal Significance (MGRS). It is not curable. After desperately trying different chemotherapies, the doctor finally found one immuno-therapy, Daratumamab, that works to treat the MGRS. It is a miracle!!!
Grateful for the gift of life, blessings, dear friends and loved ones!!! Thankful for the ability to move, walk, jog, and yes run!!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 404.30 | 3.35 | 0.00 | 0.00 | 407.65 |
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| Inspire 3 Sz 6.5 Miles: 256.75 | Old Inspire 3 Sz 6 Miles: 52.45 |
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| Night Sleep Time: 390.50 | Nap Time: 0.00 | Total Sleep Time: 390.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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I had not run a single mile since SGM08 10 days ago. I had so much fun walking with my friends and went on a Fall hike to Horse Tail Falls in Alpine last Thursday. Yesterday I went to the hospital for a colonoscopy, Dexa scan and mammogram...the works.
Today I am so ready for a run. I had no plan, just out for an easy 5 miler. I wore the CW-X insulator since the temp was in the low 30's. First mile was a warm up at 9:40, average pace at 8:54, with the fastest mile at 8:37.
I am in a "re-group" phase having come off of a heavily scheduled race year. I have run 6 marathons in the last 6 months starting with Boston and ended with SGM. I have run a total of 12 marathons since Oct 2005. My next goal is to BQ again at Boston 09. I'm looking for a new and improved training program. Meanwhile, just enjoying the free-spirited runs on these Fall days. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Late getting out the door. Did an easy 4 miler before heading to the women lecture series. Sunny, T- 38, breezy easterly wind, wore CW-X tight, l/s, magic gloves.
Warm up mile - 10:27, picked up pace to 9:14, 8:57, finished at 9:05 for a cool down. AP @ 9:26, HR 170.
Yoga tonight if not too late after son's football game, Lehi vs Spanish Fork. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| It's my b'day today. Can't believe I didn't go for a run. But what a day of celebration w/ friends and hubby. Wouldn't change a thing. There's always tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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My girlfriend called, wanted me to run her long run w/ her this morning. I was so proud of her in completing her first marathon at St. George. She's still on cloud nine. What a glorious morning, couldn't ask for more, running effortlessly and talking the whole way. We could've gone for more but the kids are home from Fall break...mom, don't leave us!!!
Easy 6 miler in 1:02 with hills average pace 10:20. HR150
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Today was a very busy, heavily scheduled day. Normally I would get my run in first thing in the morning. It didn't happen. I rarely miss a Saturday run. So I went out (against my hubby's wish) for a late evening run, something I've never done before. I was hoping there would be moonlight to illuminate the road. No such luck. The first warm up mile was partially lit with neighborhood porch lights. I wore a flashing necklace. When there's no street lamp light, I'd turn it on when I see or hear oncoming traffic. Wonder what the motorists thought when they saw a crazy woman running with flashing lights. The second mile was run on a brand new road which lead to the yet-to-be-opened Super Smith Market place. It was pitch dark, and I've never run there before. I felt relatively safe since the road is new, there should be no pot holes and I ran in the middle of the road following the double yellow lines. The rest of the run was uneventful in the area I'm very familiar with except I didn't know that it would be that dark at night by the canal. I find it interesting when you're running in still darkness, your other senses seem to be more alert. I could smell a variety of dinners, in particular the charcoal grilled ones. O yeah, it's weekend backyard BBQ. I also smelled laundry soap from dryer's vent. Then there's the smell of cut hay and manua. I've never heard so many barking dogs before. I ran these same neighborhood during day light umpteen times and never knew that there were dogs living in those homes. Dogs must be on alert more at night in guarding their families. 6 miles in 55:30, AP @ 9:18, HR 160. Splits: 10:10, 9:29, 8:54, 9:10, 8:44, 9:04 Right calf and left knee were a little tight four miles into the run. They are fine post-run with stretch and cool down. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Wendy called and wanted to know what my training plan was. I am still figuring it out.. Meanwhile, I want to run at least an hour everyday, throw in one long run of 2 hrs and rest on Sunday. I want to build my base miles up again before putting in any speedwork.
I got the feeling she's all recovered and ready to bump up her training. I figure this is a good time to see where her fitness is. She ran a 5:08:xx at St. George. I know she can run for an hour no problem.
I took her on a fairly flat 6 mile run. Her 16 year old daughter joined us for the first 3.5 miles. I kept us on a 10 min pace. It was a nice easy run. Other than the "numbing/tinkling" on the balls of her feet, she was doing great at that pace. We've got to figure out what's wrong with her feet.
6 miles in exactly 1:00 hour. Will do some yoga tonight.
******
Did the core workout from www.beginnertriathlete.com link that Teena posted last week. Thankfully no one was looking. Great fun. Does that make me a closet athlete? :) |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Should have gone out early when it was calm. By 8 am, it was cloudy, T in the low 40's, no problem..., but the WIND. Holy Toleedo, I don't know what the wind knots or whatever you call the measurement...it must have been howling at 50 mph from the north. For every 3 steps forward I was blown back one step. I didn't have my sunglasses or beanie on. I'm still trying to get sand/dirt out of all the oracles on my face: nose, ears, eyes, mouth, eck!! Now I know what my sons in Iowa and Chicago face when they train in their windy "tornado alleys".
I had planned to run a progressive 6 miler. It didn't happen. I'm sure the "running head-on into an invisible wall" and the "trying to run straight with the sideway pushing cross wind" was equivalent effort to a fartlek workout.
5.25 miles in 47:50 Average pace 9:06 Splits: 9:23, 9:05, 9:08, 9:45 (slight uphill into a fierce northly headwind) 8:15 (aided by tailwind), 8:44.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
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Thought I give the 6 miler progressive run another try today. Went to bed way late with teenage discussions (ok heated debate over football priority). Anyway I woke up with arthritis pain, that can only mean one thing, the mercury outside must have dipped in the low 30's.
First mile warm up took a lot slower than I wanted, 10:30, wondered if the cold's going to bring on the asthma. Mile two was done in 9:40. At mile 2.5 I saw Mary running towards me. Mary is Wendy's soccer-mom-friend. She used to coach my son's Jr. Jazz. Anyway I have been trying to get her to train for a marathon. She is running, woohoo! She asked if she could join me. Of course! She has a million questions about marathoning and on juggling a busy life. It was good therapy for us. Mile 3 was 8:57. Mile 4 did not go faster, as Mary was slowing and had to stop to adjust her shoe laces, split was 9:02. Mile 5 was 8:55. Mile 6 was done in 8:44. Not bad for carrying on a conversation the whole time, and I could even think straight, and hadn't had breakfast yet.
At mile 6, I told Mary I'm going to kick it in for the last 0.2 mile. It's supposed to help me learn to finish strong. Wow, she followed. Garmin showed we did that in a 7:05 pace. Finished that 10K run in 55:55. Not my fastest...but I love that number, 5555 - I'm ALIVE!!!
We stopped right in front of Wendy's house. Wouldn't you know it, Wendy was just coming out to run her 3 miler. So, what did we do, we ran together till Mary got to her car and I continued on with Wendy at our usual 10 min. pace for another 2.75 mile. I love that I could be flexible with my training right now.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Am/Pm yoga 36 min.
Core abs work out Around the World 10-15 reps .
Upper body weights 15 reps.
Around the Clock lunges 12 reps.
Wall sit 3x15 sec.
Calf raises single 15 reps, double 30 reps.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Another 6 maintenance miles today. Wore l/s, jacket, gloves and tights. T- 32, no wind. Had a yogurt and water before heading out.
Not only could I see my breathe this morning, I could hear it, wheezing my way up that hill before mile 3. Don't want to use inhaler yet, my lungs will adjust. Not sure why my sitting bone hurts, could be from yesterday's workout. I'm sure that too will pass. Arthritis: 3
Splits: 9:52, 9:42, 10:27, 9:17, 9:15, 8:38 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 3.35 | 0.00 | 0.00 | 13.45 |
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I was so excited about this Sat's run that I didn't sleep a wink. Mark must have worried that I would sleep thru the alarm. He called me twice before 5:25 am. He's the most punctual guy I've known. He had my seat all warmed up when he picked me up at the hotel. THANKS Mark!!! for chaufering me around and the nice visit.
We got to the JRP and waited for the Chumps to arrive. Met Lora, Gene, Rick, Darin (Teena's new bishop) and SO GOOD to see John (Teena's bro.) again. We started off together at an easy conversation pace. Teena, the future Olympic Female Athlete, got inpatient and took off with Mark. I was happy running with John and Darin. At around mile 3.75 Darin had to take a pit stop. I was glad that John stayed with me 'cause I didn't like running in the dark by myself. We were running around average 9:20 pace. It was fun talking about his first marathon last year. Darin never caught back with us.
At mile 5 John wanted to turn around to make it a 10 miler. I took a total of 14 oz. HEED. I was surprised that John hadn't drank any. At around mile 5.5, Teena and Mark caught up with us and we ran back together and found Darin with Tao.
While waiting for Rick, the Sub-for-Santa-5K organizer, I took a Gu. Everyone was talking about how fast to run this 5K. I wasn't going to run it 'cause I was having arthritis and tendonitis pain. But standing, waiting and freezing was worse. So at the last second, I had Rick put "Smooth" down on his clip board and off we went.
Teena went with the boys, Mark, Gene and Rick. I kept an eye on them 'cause I didn't know the course. After crossing the first bridge, the trail forked, I couldn't see the lead pack. I took the right fork, turning back to ask if it was right, no reply. When it dead-ended to a road, I realized my mistake and ran back. I could see 5 or so runners with one girl in pink who had gained the advantage since I took the wrong turn. There were also lots of people on the trail and not sure if they're in the race. I had to stop to pick up the tickets the race organizers had dropped.
I wanted to make up the lost time so I gradually reeled the runners in. At the turn around, Rick was there to give out tickets, I had regained my lead. It was fun side-fiving Mark, then Teena as they sped by.
At around mile 2 the trail forked in a sorta round about. I took the left fork, remembering that was where we ran earlier in the dark. WRONG one!!! the right fork is shorter as I soon saw the girl in pink running there and ahead of me. I wasn't going to let her had the advantage b/c of my own dumbness. So I sped up and passed her for good. Teena ran the last 0.25 mile in with me and told me I was 2nd woman in. No need to guess who was the first woman winner. I took 4th place overall, of course 1st in my AG. I won a nice brown bag of goodies same as 30 other runners and 500 other walkers. Thank goodness Darin, the bishop, didn't run this race. And Teena's temple recommend is current for another 2 years.
It was a FANTASTICALLY FUN day!!! THANK YOU Mark, Teena and John. You are AWESOME!!! I LOVE YOU!!!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Gotta love sleeping in, no need to make the bed or squeegy the shower.
The Sunday brunch at the Grand America is to die for. Hubby saw what I was putting on my plates and asked if I had a building permit for that. :)And he hadn't even seen the tall glasses of milk and OJ and yogurt pafait already on my table and I was just waiting for the chef to "build" my crepe.
Except for the internal-tummy-work out, and the two Sacrament meetings, it was a complete RESTful day!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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No training plan yet. Another 6 miler maintenance run with a few strides there in the middle. Got a major case of "pig-out-hang-over-sluggish-legs-syndrome". I am definitely gonna cancel Halloween!!!
Splits: 10:02, 9:14, 8:35, 8:56, 8:38, 8:46
Average pace: 9:02 HR:170 Arthritis: 4 Asthma: 0 (yay!)
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| Inspire 3 Sz 6.5 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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I should really get on a training plan. Wendy called bright and early. She and Mary ran a local 5K race on Sat., rested on Sun and Mon. Now they're ready for a run and wondered if I'd join them. O what the heck.
Wendy asked: "How far are we running today?" "You have a race in 10 days at Snow Canyon right? Just follow me. We'll get you ready for Snow Canyon." Mary chimed in: "You know we can't run that fast, we just ran a race on Sat." Me said: "It's okay, I am really tired today so we'll take it nice and easy." (I know I'm evil!) I think they can run sub-10 min mile and just don't know it.
First mile was done in 10:19 as we rehashed our Sat. 5K races. We picked up the pace a little to finish the second mile in 10:00. Everyone's happy. I picked up the pace ever so slightly, finishing the third mile in 9:36. We shed our jackets and gloves.
I decided to take them up to the road that ran alongside the Murdock Canal. A little blip incline got the heart rates up and ready for the test. Wendy began to protest: "We can't run that fast." Me said: "Yes you can, the road is now flat (it's a lie, it's winding rolling along the canal, but very doable). We just need to get in a good rhythm. Relax, easy smooth strides, this portion will similate parts of the Snow Canyon trail. C'mon." They weren't able to let an old lady beat them. We finished that mile in 9:00 min. flat. (I gotta tell them later.)
The next mile has a 0.3 mile downhill. "K girls. This is the fun part where we practice flying down the hill. No fear.. feet landing just under your hips...." I flew down with them following. I waited for them at the intersection where there's a school crossing. I then took them into a little neighborhood so their legs recover and get ready for the next stretch. We finished that mile in 9:23.
The last mile has a 0.6 mile uphill portion. "Remember hills are our friends. Just pump those arms, your knees and legs would follow." I kept looking back and yelling: "You're doing great, keep pumping." We crested the hill. "GREAT JOB! No stopping. Take advantage of that blood pumping thru your beautiful hearts to those legs. Keep running. We're almost home." Just as we got our breathe I announced: "When we round the corner, we have just a little more to to. Let's kick it in gear. That looping power line is our finish arch. We'll race over that and raise our arms up in a triumphant finish. Don't let an old lady beat you." We finished that last mile in 9:32.
They were ready to kill me. I invited them to my house for a cool drink and join me in a recovery yoga stretchi. Wendy laughed more than she stretched thru our little yoga session. Mary asked: "When's the Ogden Marathon again?" It will be her first ever marathon.
I LOVE serendipity!!!
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| Inspire 3 Sz 6.5 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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I have been goofing off the last two weeks. Come to think of it, I've been funning it for the last 3 marathons . Nothing wrong with that...other than my speed has suffered.
Boston 09 is 24.5 weeks away, I need to get back on track. Teena's awesome Tempo run yesterday inspired me. I know I'm a different runner than her. I could NEVER run as fast as her. Here's my old lady version of a tempo run.
6 miles Tempo run in 53:50, average pace: 8:55
Warm up mile - 10:18 (Why does it take SO LONG for an old arthritic lady on a cold day to get going...Sigh...)
Mile 2 - 9:06 (I love running this pace)
Mile 3 - 8:40
Mile 4 - 8:42 (this is my half marathon pace for a 4 hr. marathon)
Mile 5 - 8:41
Man, I've forgotten how much concentration it takes to sustain the pace on a tempo run...my mind would wander (I don't wear music)...I would get lazy...I want to enjoy the Fall scenary.
Mile 6 - 8:20 (this is my goal pace for tempo runs, eventually)
0.5 mile - 10:00 (cool down jog home)
We're remodeling a bedroon downstairs. Hubby has an assignment for me. I have to tape all the moldings (including the walk-in closet) so he can paint the walls when he gets home tonight. Can I count all that bending, stretching, squatting as xtraining?
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| Inspire 3 Sz 6.5 Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Stayed up late painting, busy day. Didn't go run until at dusk. I admire those who run after work. It was tough going the first mile. Everything hurts. Finally got in the groove after 1.5 miles. The beautiful sunset, crisp fall air made it worthwhile. Easy 4 miles in 38:37. Splits: 10:42 (yikes), 9:34, 9:21, 9:00. Around the world Abs core work out 20 reps. Upper body weights 30 reps. Around the clock lunges w/ weights 15 reps. Wall sit 3x15 reps. Calves raises single 15 reps, double 30 reps. AM/PM yoga Protein banana smoothies (yum) |
| Inspire 3 Sz 6.5 Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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After Jon's last night reminder of the Murdock Cananl. I decided to run the Canal trail this morning. I ran the trail a lot in the summer on easy days. It's packed dirt, uneven terrain. There are couple of gates but they're never closed. I always wonder if I was breaking the law as there're "no trespasses" signs posted.
I ran west on Bull River Rd till I reach the trail access on 1500 West, just south of SR92. I love running east on this trail. The canal is dry but the view of Mt Timpanogos and Alpine Lone Peak is spectacular. There were no ducks today, just lots of birds. I saw a little chickadee on the opposite side of the canal. It started running "with" me for a good 100 m. It was fun to watch the "cadence" of those little twiggy legs. It made this high pitch tweetie noice the whole time we were running together. So fun, now IF ONLY I had feathers, I'd be a chickadee runner.
6.5 miles in 1:03:30. More taping and painting today.
*** I just notice that my total weekly mileage is the same as my sleep time. Weird.
I know it's off the subject/topic of running. Just asking...
On Monday when I picked up my son at the high school I saw this little turtle walking in the road in front of the school. It would have become a road kill if I hadn't seen it. Now I'm wondering if I did the wrong thing by bringing it home.
What do turtles eat? I think my turtle is either depressed or very shy. She/he hasn't eaten anything. She/he likes to hide underneath the lettuce leaf I gave her/him for food.
How do you tell the gender of a turtle? Can turtle hear? |
| Inspire 3 Sz 6.5 Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Fall, Fun, Food, Friends, Full schedules---First Day of November. John and Wendy picked me up at 6:50 am. It had rained the night before, the sky was cloudy and it was DARK. I began to worry what this Day after Halloween 10 miler run with the FRBs would turn out. I was so excited to finally meet Kelli, Britta, Marion, Maurine, Leslie, JonA, Scott, Harold. And where was Teena? Was she lost, did she fall? O...goodness she was changing in her car 'cause she was too hot after running in the dark and waiting for us. She kept telling us we were over-dressed. Yep, she's right, it was the warm before the storm. But what a beautiful morning it turned out to be. The boys went ahead and left us in the dark. Speedy Teena had miles to go so she took off w/ Britta. Wendy and I found a new friend in Kelli. What an awesome girl she is. I love running with her. She has perfect running forms and I don't see anywhere she could loose 5 lb. of post-5-babies-fat. That girl has talents and was so kind to run SLOW with me. At around mile 4, the boys were on their way back looking good. It was quite a climb up that last mile. Me, the ever directionally challenged girl, began to worry where Britta and Teena had gone to and we saw no sign of them. Wendy had to stop to stretch her foot, I took 7 oz of HEED. Kelli took no drinks at all. I must be still in summer training mode...careful about dehydration...cramps. Nah...silly me. It was very gentleman of Scott to run back and "escorted" every runner in. I had wanted to run 4 more miles but realized I only had enough time to find a suitable place to release my rescued turtle. Kelli walked back w/ me to the river to find a place for Mr. turtle. Mission accomplished and finally one by one Scott brought back all the runners. Then we had a nice tail-gate party. Marion brought a "buffet" of hot chocolate with fancy cups. Kelli brought these gynormous muffins. I would have eaten all three kinds if they weren't so huge. All good things come to an end, we had to bid good bye. I hope we get to do this again. THANKS everyone for a WONDERFUL morning run.
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| Inspire 3 Sz 6.5 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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Ran with Wendy. 4 miles at marathon pace, 1 mile hill run.
Splits: 10:02, 10:02, 8:57, 9:02, 8:42, 8:37, 10:00. 0.25 mile at 8:12
7.25 miles average pace 9:18 |
| Inspire 3 Sz 6.5 Miles: 7.25 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Didn't go to bed 'till midnight helping hubby with painting the ceiling. Got to the poll before it opened. Man, the line was already long at 6:40 am. I've never had to wait for 90 min. to vote. It started to rain when I went home. The carpet installer was on his way. So I had to run on the treadmill intead. I turned the fan up high and the incline at 2%.
1 mile warm up, 2 miles at tempo pace, 1.75 mi at sub-tempo.
Splits: 10:05, 8:34, 8:20, 8:00, 8:00. 0.5 mi cool down at 10:00.
5.25 miles in 44:19. Average pace: 8:50 |
| Inspire 3 Sz 6.5 Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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WINTER is upon us. Look at the SNOW out there. I remember the joy of running on fresh fallen snow in Jan this year. However, this morning the snow plow hasn't come yet and there are so much early morning traffic. So, it's onto the treadmill I ran AGAIN. Decide to do a stamina workout.
9 miles steady-state run in 1:19:40. Average pace: 8:50
Splits: 10:00, 9:22, 8:57, the next 6 miles in 8:34.
Feels pretty good throughout the run, never winded, can't wait to run a long one outside on Sat.
More remodeling work today...repair, sand, tape before hubby gets home. May be yoga tonight...if the boss and I get the painting and clean up done. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Today is EZ day. Temp. was cccca-old. I put on my trusty CW-X insulator tights and UA sub-zero top, gloves, sunglasses and headed out to a beautiful blue sky, calm, quiet winter morning run. LOVE IT. If I had the right mask, I would look like Spiderman (er woman). With that, even tho' it's EZ day, I'd better find some stunt work to do...hmm.
After 0.5 mi warm up, I "attacked" the hills for 2 miles, then coast the rest home. Didn't even look at the watch once.
Splits: 9:44, 9:32, 9:43, 10:15, 9:29, 9:16 |
| Inspire 3 Sz 6.5 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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Today was supposed to be a rest/core workout day. Well, the furniture guys delivered the bedroom sets early this morning which gives me a couple of hours to run. I won't have much time to run long tomorrow in Midway because I have to be back by 10 am so we can go to the BYU game with our friends. Thus I decided to do a medium long run today. Mary who just signed up to run her very first marathon at Ogden 09 called. I decided to run with her. The longest she has run was 6 miles. So, I ran to her house to add the extra mileage.
We talked the whole way. My legs were very tired especially on the uphills. It helped to have someone to run with. Didn't drink anything until I got home. It was a beautiful day with a run I didn't plan on. I will rest tomorrow.
12.25 miles with hills. Average pace 9:55
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| Inspire 3 Sz 6.5 Miles: 12.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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Zermatt is quite a lovely place to stay and play. This is the 3rd year we've stayed there. In years past I have run up that canyon passing beautiful golf courses, mountain cottages and saw lotsa deer. This year I did not have the leisure for a long run. I had run 12 yesterday so I decided to workout at the fitness center.
The Zermatt fitness center is awesome. There are 6-8 treadmills, 6 ellipticals, 4 stationary bikes and a whole line of weight machines for all the muscle groups situated in front of a bank of windows facing the mountains/valleys, plus a separate room with free weights, balls, mats and other things I don't know what they're for.
I warmed up on the elliptical for 0.5 mi, ran 3 mi on the treadmill at 9:15 pace. Then I did 30 reps at 25 lbs on all the machines. Finished the workout with Around the World Abs. The whole thing took me an hour. It was just right. We beat the game traffic both ways. Cougars dominated the game. What a fun day! |
| Inspire 3 Sz 6.5 Miles: 3.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Between waiting for the carpet installer, cleaning, and the rainy day, I didn't go out for a run. I had to run on the treadmill instead. The TV reception was all messed up w/ hubby switching it to the new guest room. So I pop in "My Best Friend's Wedding", the only one already in the DVD player and hopped on the treadmill while the carpet guy worked in the other rooms.
6 miles tempo run in 49:40. Average pace: 8:16 Splits: 9:00, 8:20, 8:06, 8:06, 8:06, 8:06, (did 0.25 mi in 7:53 at the end).
Leaving for Houston to see my grandbabies tomorrow. Probably won't get much running in this week. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. After a hectic morning I arrived at Houston only to find the storm has followed me. It's a rainy, dreary day. It's so good to see the grandchildren. However, my daughter is very sick in bed with nausea, vomitting and horrible headache. I made some chicken soup for the children and their dad. I'm taking her to the doctor tomorrow morning. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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It rained sheets all night. By morning it had turned into a light mist. The Greenbelt Trail here is a concrete path along wooded area behind the homes. I noticed the trees were "thined" out somewhat from the last time I ran here in May, evidence of the hurricane. There are still remnants of downed trees mostly stumps and roots on the side of the trail. Other than having to run around a feel puddles, the trail is cleared. The rabbits are still abundant.
I only had time for a short run today. The trail by my daughter's house is almost 2.5 miles so I ran that loop twice to make a 5 miler in 47:52. I felt sluggish at first but was able to pick it up a little on the second loop.
Splits: 10:40, 9:50, 9:28, 9:04, 8:50. |
| Inspire 3 Sz 6.5 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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Went to bed late last night. Had to get the run in before Jade went to school at 8 am. I was planning on a 6 miler along the trail on Kingwood Dr. There were three trail heads right by Larissa's house that was part of the Greenbelt Trail. I took the wrong one or the longest one and miscalculated the distance so ended up running 7.25 to make it back. I felt very tired from the get go. I forgot to bring my vitamins and supplements, also didn't eat any breakfast like I normally would at home. My quads, left knee and calves were very sore. Wonder if it was from running on the concrete and hopping over puddles yesterday. It actually felt better when I picked up the pace. As soon as I got back, I didn't have time to ice or cool down. It didn't help that we spent all morning Christmas shopping.
7.25 miles very very slow splits: 10:52, 10:20, 9:55, 9:30, 9:23, 9:10, 9:30, last 0.25 mi at 9:45 (had to stop to look for direction) |
| Inspire 3 Sz 6.5 Miles: 7.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.51 | 0.00 | 0.00 | 0.00 | 3.51 |
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Woke up this morning with puffy hands, edema (too much Texas salsa, chips and soda pop)arthritis, back ache, and just about everything hurts. It's nice that hubby was able to join us after his weeklong meetings in Houston. So he helped the grandkids with breakfast and such while I moaned in bed. He was all chirpy and beat me out the door for a walk with Lex. I didn't want to run but knew I'd feel better if I do. I dragged my cement legs over the concrete trail for a 3.51 painfully slow recovery run. I didn't see any rabbits, just a gazillion squirrels this morning. TGIF!!! We went shopping at a fancy mall, eating out for lunch and dinner. I've been eating too much junk...everything is BIG in texas, including serving size. Here are the HUGE NUMBER splits: 11:38, 10:48, 10:20, 10:15. How ridiculous, the turtles can crawl faster than me! AAARRRGGGHHH!!! |
| Inspire 3 Sz 6.5 Miles: 3.51 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.24 | 0.00 | 0.00 | 0.00 | 10.24 |
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I think the temp. this morning was around 38. I chuckled as I ran past all the local walkers who were wearing jackets and ear muffs. I wore a short sleeve shirt and shorts, could have used a pair of magic gloves though. It was the first morning all week that the sky was clear blue. Sun was peaking thru the trees with a fairly strong cold breeze coming from the northwest. I got up a little late, been going to bed after midnight, it finally caught up on me. We planned on going to Jade's gymnastic class at 9am, then to Chinatown for dim sum, shopping and visit the Children's Museum of Houston, dinner and movie. So no time to run long, cool down or stretch.
I ran to the lake at Woodland Hills. It was a beautiful lake with tree lined trails and manicured golf-course on the other side. It looks like this area escaped the hurricane. There were quite a few exotic looking birds diving for fish in the lake. The squirrels were still sleeping, only a few greeted me and the rabbits were hiding. Lotsa walkers with their canine friends. I only saw two runners. Six months ago when I ran this same route on a Sat. there were groups of runners. Occasionally there were patches of soft pine needles and beds of fallen oak and maple leaves to cushion my strides.
10.24 miles in 1:37:45 Splits: 10:17, 9:40, 9:44, 9:24, 9:26, 9:31, 9:28, 9:31, 9:20, 9:20 (last 0.24 mi at 8:41) |
| Inspire 3 Sz 6.5 Miles: 10.24 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I started to feel sick last night, chills, slight fever, upset stomach and achy all over. At first I thought it was just cause the weather was cold and windy and the achy was stiffness from the morning run. But, this morning I'm feeling nauseated, light headed. yucky all over and cold. It's too bad cause it's my husband's b'day today and we're having BBQ ribs. I cann't even think about food no less eat any. I went to Sacrament Mtg and skipped the others. Our flight is at 4pm this afternoon. I hope it's just a little stomach flu and I'll be good to go in a day or two. Trying to rest today. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Playing with grandkids is so fun but can be exhausting. I'm glad I got sick at the end of the visit so it didn't spoil the fun. So good to be home, sleep in my own bed. I slept for NINE hours last night. I LOVE my 24" mattress. I am feeling much better.
I didn't run till 10am because my construction friend came to finish the walk-in closet shelves and started on the cook-top-hood-flue-cabinet-cover in the kitchen. Had to wash the hood and clean up the kitchen counter. Had just enough time to run before the visiting teachers came.
It was a slow and sluggish run much like last week in Houston. Consider I didn't eat a thing yesterday, with the stomach flu over the weekend, I did fairly well for the run. Funny thing was after the first mile I started to feel pain in the pubis. Was that sympathy pain for Teena? Weird!!!
6.5 miles in 1:02 Splits: 10:24, 9:51, 9:17, 9:28, 9:14, 9:11, last 0.5 mi at 9:02. Average pace: 9:32 Arthritis: 6 HR: 152 |
| Inspire 3 Sz 6.5 Miles: 6.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Wasn't going to run today. Hubby came home at 10 am with chills and fever. He got the same Texas flu bug I got from my daughter who got it from the kids who got it from the... We both had our flu shots a month ago. With this illness we should be permanently immuned from all flu bugs this winter, right?
In between visitng teaching, making sure hubby takes fluids, repairman showing up, making mashed potatoes for Mutual, I got on Kathie's blog where she described how lovely it was outside. So, I just HAD to go for a run, maybe a quick 3 miler for the pysche.
Why is the first warm up mile so painful, I mean, where's the energy? That must be just me and something I have to live with. Once I got warmed up it wasn't too bad. It's a gorgeous day. With parents driving kids home from school waving as I ran by, I had to pretend to enjoy my run even though I was hurting all over. I could feel the protests from my quads, left knee, the pubis and now radiating to the sitting bones. But I'm glad I did it. Got to make something soothing for hubby. He's rarely sick in bed, poor thing.
5.25 miles in 48:55 Splits: 10:34, 9:30, 8:52, 9:05, 8:48, last 0.25 mile at 8:21. Arthritis: 5 HR: 162 |
| Inspire 3 Sz 6.5 Miles: 5.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Woke up with quite a bit of soreness. I wanted to run the bench loop going west first so I could run the first "painful" mile downhill. Mile 1.3 to 2.6 is uphill, get that over with, then determine how far to run from there by how I feel.
The nice thing about living here (a plug for those looking for an ideal place to live, run, play) is that you can configure many running options: hills, flat, 2 to 13 miles loop with views of mountains both east and west and the roads are very safe. There's even a canal trail on this bench loop. Wish I knew how to link my Garmin run here (like Jona does) to show you.
Temp was 41, wore shorts, TOU l/s top, sunglasses. Ate yogurt, banana, drank emergenC. After 3 miles all the soreness seem to disappear I ended up running the whole loop.
7 easy miles in 1:07. Splits: 10:00, 9:50, 10:25, 9:30, 9:35, 9:30, 8:57. AP: 9:42, Arthritis: 4, HR: 152
It was an enjoyable run, stretched while Serena, the kitten, cuddled up.
The best part of the day was having a most wonderful lunch and visit with Teena and meeting all her sweet children. Everyday should be like today. LOVE every minute of it. THANKS TEENA!!! LLL |
| Inspire 3 Sz 6.5 Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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HIT THE WALL!!!
Thursday is usually my "meetings, church stuff" day. I was going to get up early to run a couple of hill repeats or do 4x400s. It didn't happen. The usual stiffness and soreness were not there when I woke up. So I had high hopes to put in the workout in the afternoon.
By the time all the busy stuff was done and over with, it was 2:30 pm. The first warm up mile was uneventful, no pain at all. I anticipated to start the interval at the corner of the block at approx. 2.25 mile. BAM!!! at mile 1.5 my right calf started to cramp up. I tried changing the stride lengths, quicken the leg turnover, slow down the leg turnover, nothing worked. The cramps moved from the calves to the quads. By mile 2 I could barely keep a good running form. I felt like I was at mile 25 of a marathon, the wheels started to fall off. I managed to make it home without the legs completely ceased up on me. I then realized I only ate a banana, a granola bar and a drink of water before heading to my 8:30 am meeting.
I am concerned by this bad bad run. I have NEVER had leg cramps this early in a run. 3.5 miles in 35:35 Splits: 10:34, 10:03, 10:04, 0.5 mi in 9:50
Questions to self concerning the leg cramps, is it because:
1. I didn't take any vitamins and suplements last week and only two days this week?
2. I hadn't eaten for 6.5 hours?
3. Not adequate hydration?
4. 4 days post flu?
5. Not adequate rest/recovery from previous runs?
6. Hadn't done any yoga or coreworkout for 12 days?
HELP!!! Leg cramps is my demon, I am so scared!!!
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| Inspire 3 Sz 6.5 Miles: 3.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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On the phone all morning. Man, there's so much follow up to do from the meetings last night. Does S-T-R-E-T-C-H-I-N-G while talking on the phone count? There must have been a dozen knots in my leg muscles. Ate good and hydrated well this morning. Took vitamins and calcium supplements.
Going to do some yoga now before attacking the mess in the basement.
The Celine Dion concert got postponed. Darn, I was so looking forward to this concert. Plan B for date night: dinner at the club and may be the James Bond movie if it's not pre-empted by all the Twilight showings.
I will be so rested and ready for tomorrow's run (I HOPE I HOPE) and then it's showtime for byu-utah. GO COUGARS!!! |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| HALL STINKS! Can't believe I'm gonna type this: Utes deserves the Championship, the BCS. Cougs beat themselves. STINKS! YUCK! GAG! Ok, got it out of my system. I gave up running VOF marathon to go to Rice Eccles Stadium for this game?! The Cougs blew it. But the food was good, saw Patty and LaVell Edwards and Robert Braugh (Teena's friend?) John, Wendy and I got to the Lehi JRP around 8 am. We were the only ones there. We went south towards Utah Lake. It was a bit cold. I wore the Slam l/s shirt, CWX tights, light running jacket and gloves. We kept a steady conversation pace. There was a group of boy scout camping at the Willow Park. We turned around at mile 5.12 just past the lake outlet/pump house by a park with a playground. I'm guessing the trail probably goes further south towards Saratoga Springs. We made a pit stop at the Model Airplane Park's port-a-potty. We saw a motor powered hang-glider, lotsa black angus cattle, a 3 point deer, a hawk, lotsa ducks, couple of duck hunters. The boy scouts were now cycling their 15 miler towards us. The parking lot was now full. Wondered if Leslie and Maurine or anyone else came and ran north sine we didn't see anyone else on the trail. Was a good run. Can't wait to run it again next week with Kelli and others. Average pace 10:00, fastest at 8:37. Legs felt better today. Could probably run further but had to get home early. |
| Inspire 3 Sz 6.5 Miles: 10.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Birthday Tribute to Poh Poh
A beautiful Sunday to get together with family and celebrate my mother-in-law's 82nd birthday. She is strong and healthy. Widowed for over forty years, she raised four wonderful children and never ceased to impart her faith and wisdom to her posterity. The unique thing about her is she always asks my husband what he ate. She gets real upset if he's had soda pop or red meat. To her, life is black and white, doing what's right is as natural as breathing. She is a woman of childlike faith, without guile, leading a simple life of service and gratitude. She follows a straight code of conduct, a healthy lifestyle, apparent influence of her father who was a doctor in China. He passed away at the age of 99. May she too live a long and useful life. Happy Birthday mom, grandma, poh poh, bak bak!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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21 Weeks to Boston '09
Spent most of morning pouring over my past running log, studying the 24/55 schedule and looking for my misplaced heart rate monitor. According to P. Pfitzinger, I'm supposed to be in the Mesocycle 1 Endurance phase of training. The last 7 weeks I've been running by feel and according to the constrain of time. Today I want to see where my tempo pace is at. According to McMillan my tempo run paces should be between 8:20 to 8:42.
The plan was to run the warm up miles westward where there are 3 miles of down and uphill running. I would then run eastward on Bull River Rd for the middle miles which are rolling with no significant hills. I want to see how many of the middle miles I could run at tempo pace. Then I would run the last westward miles to cruise home.
Everything looked good on paper; but I'm terrible at finding my pace. I had to glance at my Garmin mid-mile to see what my pace was. I would get distracted or lazy.
Here goes: I ran 8 miles in 1:10:15. Average pace: 8:46. HR: 176. Splits: 8:46, 8:46, 9:34, 8:35, 8:33, 8:48, 8:20, 8:48.
Looking at the splits I don't think I was doing the tempo run right. It looks more like a steady-state run. O well, at least I got her done. Except for a slight tightness on the right calf during the last mile, legs felt fine. Perhaps yoga tonight would help. I will work on focus, and sustain a 8:30 pace for 4 miles next time. |
| Inspire 3 Sz 6.5 Miles: 8.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Woke up with slight stiffness (didn't do yoga last night), arthritis at 4 (cool temp). So glad today was supposed to be a 5 mi recovery run. According to McMillan, my recovery paces range from: 1) Recovery Jogs (10:40 -11:10) 2) Long Runs (9:40 - 10:40) 3) Easy Runs (9:40 -10:10).
Here goes: I ran 6 miles instead of 5 miles. The Garmin beeped a low lap memory alert at mile 3, so I stopped to delete some laps and misjudged the distance and ended up running an extra mile. Time: 57:43 Averge pace: 9:37 Splits: 10:05, 9:33, 8:58 (oops, got carried away), 9:48, 9:33, 9:44. Man, my splits are all over the place. See what I mean? I'm terrible at finding my pace. Will keep working on that.
Note to self: I was doing a good job at rotating my shoes until after SGM. I don't know why. So today I wore the smaller sz 6 which I hadn't worn for 6 months and probably had 250 miles. I want to start the new year with my new shoes which have been sitting and waiting in my closet for 3 months. Something to look forward to.
AM/PM Yoga - that felt so good! |
| Old Inspire 3 Sz 6 Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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General Aerobic run today. According to Pfitzinger, these runs (10 miles or less at steady pace) are intended to enhance overal aerobic conditioning through boosting the training volume. Because many of the beneficial adaptations that improve endurance are related to the total volume of your training. OK, I'll take his words for it.
T. was in the low 30's, partial sunny sky with no wind. Wore l/s shirt, tights, gloves, shed the light jacket once Wendy left me at mile 4. Mile 5.5 to mile 7 has an uphill with an ascent of 150'. I kept the effort even on the uphill.
Easy 9 miles in 1:30. Average pace: 10:00. Split: 10:39, 10:00, 10:12, 10:10, 9:57, 9:30, 10:10, 9:47, 9:20.
Busy cleaning and shopping today. Jeff's flying in this afternoon. Taking the family to the Jazz game tonight. Cooking and traveling to Gunnison tomorrow, no running for me. Happy Thanksgiving to you all. Good luck for those running a Turkey Trot. |
| Inspire 3 Sz 6.5 Miles: 9.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went to bed very late last night. Dragged my tired self out of bed to cook. I was so jealous that my out of town son got to run the Earn Your Turkey 4 mile race with his friend in Orem. Thought about Mark and Dale running their Turkey Trot this AM. Didn't have time to even eat breakfast, big mistake. Got to Gunnison safely. Was good to see all the families and two new babies. I was so hungry by 1 pm that I ate three heaping plates of food, Chinese and Japanese specialty dishes with the token turkey, dressing, ham, yam and all the trimmings. After the feast we had a wonderful Thanksgiving program, music, singing, tribute to the grandmas and grandpas. Then all those who are young and able went on this bicycle cross-country-obstacle-course race. It was all fun. Got home in the evening and stayed up till midnight to watch 2 movies. |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went to bed very very late. Slept in till 7:30 am. Ate a quick breakfast and hit the stores with hubby and two sons. Looked at some sporting equipments. The boys got some jeans and shirts. In the afternoon I went grocery shopping and bought stuff for my missionary son in Brazil. Didn't run a single step. Will do some core workouts. Look forward to running on the trail with some bloggers tomorrow morning. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Kelli worked her magic again today! You'd think it was race morning or something. I was so excited for this run, I woke up at 5 am. I hadn't run for two days and ate so much over Thanksgiving that I was ready for a nice long run with great friends. There were about 15 of Kelli's friends there. What an awesome bunch of runners. I got to hang with Kelli, her gym instructor and Rachel & Lucy (Rachel's dog) the first 5 miles going north and UP. Thanks to Kelli, there was a cooler full of bottled water for us at the turn around. My legs felt pretty good so decided to test them out on the downhill. I figured the girls would soon follow. I also wanted to run a few miles at marathon pace. I soon caught up within 100 yards of two of the boys. I can't recall their names (Erico & Jose?). When we got back to the parking lot, KellieS was kind enough to run with me for 4 more miles. It's amazing how fast the miles go by when you're chatting away. About half of us got back to the finish where sweet Kelli had a spread of muffins, juice and drinks. KELLI, THANK YOU SO MUCH FOR ORGANIZING THIS RUN, and for the "aid stations" and breakfast after. YOU ARE THE BEST!!! I hope we get to do this again. 14 miles in 2:13:45. Average pace: 9:33. HR: 160. Splits: 9:50, 9:34, 9:32, 10:25, 10:08, 9:25, 9:15, 9:24, 9:25, 9:33, 9:30, 9:20, 9:13, 9:00. An interesting afternoon: My sweet hubby wanted to take me shopping for outfits for the holiday parties. I wanted to stop by Wasatch Running Center to pick up my Grand Slam hat. I bought a pair of CW-X tight at 50% off, sweet. Then we went to the South Town Mall. As we entered Dilliard's from the parking lot, we saw a young lady (late teens or 20's) getting out with another lady (like her mother) in a wheelchair. I held the inside door open while my hubby held the outside door for them. They politely said many thank you's. No sooner had they exited the outside door, a security guard was charging down the store isle towards the doors. He ran past me, nearly knocked my hubby over, with a woman security guard right behind. They grabbed the girl by her arm. The mother tried to flee from the wheel chair but tripped and fell at the curb. Other shoppers coming from the parking lot were all concerned and so was I until my husband said: "We just aided and abated the escape of those two shop-lifters." Sure enough, the security guy pulled out the hidden loots from the wheel chair. I have never witness a theft bust before. It was kinda scary and exciting. I later learned from the store clerks that mothers had used their baby strollers to hide stolen goods. What horrible example to their children. How sad!!! After that nice morning run and afternoon shopping, I was too tired to cook. We took the family to Chuck-a-Rama. It was Thanksgiving feast all over again. I ate TOO MUCH. When's our long run again?
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| Inspire 3 Sz 6.5 Miles: 14.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Church. Cooked a nice lunch for the family. Took Jeff to the airport. I hate goodbyes. Brought out the Christmas tree and decorations. Gave Steven a haircut. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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20 Weeks to Boston
Schedule says this is a recovery week, today's run s'posed to be 7 mi w/ 10X100 m strides. Nah, I think I'll repeat week 20 and take the recovery week on week 16 (Dec 22-27) when the holiday would force a recovery week. This will give me a gradual 3 weeks build up then 2 weeks stepback over the holidays.
Feeling not as rested this morning, but the weather is perfect for a nice run. Ran 8 miles same route as last Monday and see how many miles I could maintain at sub-9. Here goes:
1) 8:54 (0.5 mi of downhill)
2) 8:59 (some down and some uphill, keeping effort even)
3) 9:55 (uphill and elevation gain of 144' in 0.4 mi, steady effort)
4) 8:50 (heading east, rolling terrain)
5) 8:44 (2 seconds shy of tempo pace)
6) 8:54 (getting lazy)
7) 8:39 (hitting tempo pace)
8) 8:23 (tempo pace finished strong)
8 miles in 1:11:22 (last Mon was 1:10:15). Average pace: 8:55. HR: 170. Not quite a tempo run, but a good run with 7 miles at marathon pace. |
| Old Inspire 3 Sz 6 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 Ez recovery miles in 56:58. Average pace: 9:29, HR: 154. Splits: 10:04, 9:33, 9:18, 9:23, 9:18, 9:18
AM/PM Yoga
2 sets 15 rep for biceps and triceps
3 sets 15 rep crunches
1 chinup (barely and very shaky), 0 pullup (can't do it) on the trapeze bar of my backyard playground (haven't got the pull up bar gizmo yet) |
| Inspire 3 Sz 6.5 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
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I want to do today's 9 mi General Aerobic run a little different. First off, this run is for Paul who's in the hospital recovering from brain surgery. I love to run with a purpose. It gives meanings and hearts to my run. Secondly, I want to divide this run in two. The first 2/3 (6 miles) will be run on hills. I will run south on the 300 W hill then west on the 1200 W hill. The last 1/3 (3 miles) will be eastward on gentle rolling terrain. Depending on how my legs and lungs feel after all the hills, I will run this at tempo pace to cruise home. Here goes:
Ran west for 0.3 mi at warm up pace before reaching the 1.5 mi of downhill which I ran easy not wanting to blow it. Turn around at mile 2.3 for the 2 mile uphill. It wasn't all out hard work. Was able to keep the wheezing at bay. During this stretch I thought of the struggle Paul, Leslie and her family are facing. It gave me courage to run strong.
At the top of the hill (mile 4) I turned west to run down another hill, time to practice downhill technique and let her fly. This is a good 0.5 mi downhill. Just before the road level out, I heard and saw an ugly pug barking and charging from a side road towards me from the left. I ran past the road keeping an eye on her. She kept coming and chasing me. I turned, while running backward, yelled for her to go home. She didn't back off. What to do? I slapped my hands, pumped my arms while kicking high with each stride. She finally got tired as the road began to go uphill, still barking and trotting now back on the sidewalk. It made me so mad that people would let their dogs out loose. With that I turned and attacked the uphill. My heart rate was already elevated by that stupid pug. I saw a group of mothers walking with their strollers, I warned them of the dog. The next 1.5 mi has an elevation gain of 183'. My goal was to run this at an even effort trying to keep it under 10:00.
Felt pretty good at the top of the hill (mile 6), so I picked up the pace going east. The mountains look spectacular today as always. The weather is perfect, partly sunny, temp at low 40's. I began to feel that Paul is going to be all right. A loving Heavenly Father will bless him. Finished the last 3 miles progressively. Jogged 0.25 mi for cool down. Stretched throughly while petting sweet little Serena.
9 miles in 1:23:23 Splits: 9:38, 9:11, 9:29, 9:50, 9:29, 10:00, 8:46, 8:38, 8:19. AP: 9:18, HR:159, Arthritis: 4
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| Inspire 3 Sz 6.5 Miles: 9.25 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 crunches Around the world core workout 15 reps Around the clock lunges 15 reps Wall sit 3 x 15 Calf raises single 15 reps double 30 reps Biceps, triceps 2 sets 15 reps Yoga Asian Chamber of Commerce Christmas dinner party tonight. Try to drink water instead of juice and eat no more than 1/2 of dessert. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Brrrr, I think temp. was in the high 20's. Wore l/s Ogden08 shirt, CW-X insulator tights, running therma fleece, gloves, sunglasses; could have ditched the fleece after a mile.
6 EZ miles eastward, turned around at SR92 (mile 1.6) westward to 900W. Time: 54:45. AP: 9:07 HR: 167. Arthritis: 5 Nice easy run. Splits: 10:06, 9:20. 8:47, 8:48, 8:50, 8:48
AM/PM Yoga
1 chin up (better controlled); 0 pull up (got to about nose level and couldn't go up higher). |
| Old Inspire 3 Sz 6 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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The colder morning temp (24), the holiday gluttony, the late nights and the thought of running 15 solo miles didn't make for much motivation for me this morning. Drag my tired self out of bed. Had a yogurt and some gatorade. Wore l/s top, tights, jacket, gloves and sunglasses.
Ran by my lonesome self on the JRP, same route as last Sat going north. I saw two guys from my ward running on the opposite direction around mile 3. The first 3 miles came in at 10:07, 9:35, 9:25. Mile 4 and 5 with the uphill came in at 9:56 and 10:23, a bite slower than last week. I really missed having someone (Kelli and friends) to push me here.
Took 1 Gu with 1 flask of water at the mile 5 turnaround. The downhill felt nice with a slight headwind coming from the south, mile 6 & 7 came in at 9:00 and 9:38. I got distracted on the middle miles with the beautiful golf course, sunny sky and vista of the mountains. Mile 8, 9, 10 splits were 9:26, 9:21, 9:33. Felt a little tired by mile 10 and was glad to reach the car where I ditched my jacket and fuelt belt, drank 10 oz gatorade. It took less than a minute, but sure felt good.
Feeling revived I continued south to get 5 more. I missed KellieS who ran with me on this stretch last Sat. The splits came in at 9:13 and 9:06. I turned around at the wetland trailhead and picked up the pace a little for the last 2.5 miles. Finished the last three miles at 9:03, 8:55 and 8:32. Right calf felt a little tight. Jogged around the parking lot over the old bridge for a few minutes to cool down.
15 miles in 2:21:20. Average pace: 9:25. HR: 159. Arth: 4 Calf: 3
Hubby and I are hosts tonight at the company Christmas party dinner (4th one this week). It's going to be Italian instead of Market Street Grill. I hope the dessert is terrible. |
| Inspire 3 Sz 6.5 Miles: 16.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I just can't get into the Christmas spirit until I watch the First Presidency Christmas Devotional. How I love their messages and stories. I find myself searching at the viola section when the camera pan the orchestra. Oh, I'm missing my son so much. He's serving so diligently in Brazil. He was 15 when he auditioned for the Orchestra at Temple Square. He was set apart as a music missionary and had such wonderful experience. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I should've gotten out earlier. I spent the morning "thawing" out my achy body and arthritis and waiting for my missionary's email. By the time I went at 9:30, the wind was blowing fierce. I ran the same route as last Mon hoping to do a tempo run. The north wind just killed my drive especially running uphill. What to do? Cut it short? Gut it out for a poor tempo? I'm glad I had a beanie to cover my ears.
I read that intervals workout helps improve running economy and adapting better running form. What an idea, it might just get my mind off this horrible wind. So after the 3.5 miles of hilly warm up, I began the intervals going east. It's gentle rolling, with wind coming from the north, in other words, a crosswind. I ran 1 min. at around 10K pace and recover for 30 seconds, repeat 10 times. The last set got a little harder, so I took 60 seconds to recover. Intervals are hard but quite fun. I discovered how springy my legs felt during the last two miles cruising home.
8 miles in 1:13:55. AP: 9:14. HR: 165. Arth: 5. Splits: 9:24, 9:39, 10:33 (uphill w/ headwind), 9:16, 8:15 (10 x 1min. interval w/ 30sec recovery jog at 15K pace) 9:09, 8:58, 8:38. AM/PM Yoga
Hey Jeff, I did it. You're a genius!!! Here's Meg and I chatting away after Spectrum...FUN!
Oops, I need to learn how to size it down before posting.
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| Inspire 3 Sz 6.5 Miles: 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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Schedule calls for 5 recovery miles. Pfitzinger says to optimize training, one needs to find the correct balance between training and recovery. The most common mistake marathoners make is training too hard on recovery days. For optimal recovery run, I need to keep heart rate below 70-75% or run approximately 2 minutes per mile slower than half marathon pace.
Temp. was in the low 20's. The road has a layer of sparkly snow crust. Perfect condition to do a recovery run. I love this kinda winter morning when the mountains are completely covered with snow. Its peaceful calm was only interrupted by the soft crunches of my slow smooth rythmic strides.
About 2.5 miles into the run I saw a gal turning from a corner and running the same direction ahead. By her running form I recognized who she was. I slowly caught up to her. It was fun to talk about our SGM experiences. I ended up running her home, for a total of 6.25 miles. Average pace: 10:27, HR: 148, Arth: 5
Around the world core workout 25 reps
15 bench dips w/ legs elevated
30 bicep and tricep wt. lift
2 chinups, 0 pullups |
| Old Inspire 3 Sz 6 Miles: 6.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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Plan to run 9 EZ today. As I was choosing which of the 4 pr of shoes to wear (they all have over 300+ miles and hashed), the phone rang. Mary wanted to run with me. She needed motivation. She wants to run Ogden as her very first marathon.
I forgot to turn on my Garmin until about 1.75 miles into the run when Mary asked how fast we're going. That's what happen when you start with someone you haven't seen for a long time and has a million things to talk about. She only wanted to run 6 today. Well, I'm a terrible coach. I took her on two hills and ended up making her run about 7.25 miles. I left her and finished my run with 10.25 miles total.
Felt good the entire run. Mary and I solved all the problems with her Stake's YW, and my Stake Primary. We found our purposes in life. She learned about tempo run, intervals, rest and cross training, long runs, motivation to run, blah blah blah. It was all good. I hope she's not too sore and never want to run with me again.
Garmin shows 8.5 miles in 1:21:16. Average pace 9:30. Arthritis: 6 (stinks)
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| Inspire 3 Sz 6.5 Miles: 10.25 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Major case of insomnia...meetings, meetings, meetings all morning. Here's the hurry workout at lunch time:
Around the world core 20 reps
Around the clock lunges 12 reps
Calf raises single and double 20 reps
Wall sit 3 sets 15 sec.
Bicep triceps wt lifts 3 set 15 reps
1 pull up (YAY!), 1 chin up, not from hanging position. Not sure if it's an improvement. 2 days ago I did 0 pull up but 2 chin ups.
Will do yoga tonight. |
| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Cape Diem
Forecast says it's going to snow tomorrow. So I "seized the day" for a long run. Ate yogurt, Kashi cereal w/ milk. Wore l/s shirt, Nike sphere jacket, CW-X insulator, gloves, fuel belt. We often say: "All roads lead to the temple!" The road/route I ran today from home to temple is exactly 8 miles, east to Highland via SR 92 then south to American Fork for a 16 miles roundtrip.
A light snow dusted me the first 3 miles. I drank 1 flask gatorade at mile 5. Lotsa traffic this morning. Under the shadow of Angel Moroni, I re-feuled w/ Gu and water before heading home. The return trip always seems harder, heading north with slight elevation gain. I drank 2nd gatorade at mile 11 and the last one at mile 14.5. Passing motorists gave the "you're nuts" or "way to go" look. Today I got two "HiYa" honks.
I experimented with a running form where the pelvis is tilt slightly up, like tucking in the tail bone. It seemed to give better leverage for the push off and kick...no more granny shuffles. I used to tell my children: "Don't just play notes, make beautiful music." Now I'm telling myself: "Don't just run miles, make beautiful strides."
A bit more fatigue (during the last 5K) and calf tightness on today's 16 miler than last Sat's 15 miler. Time: 2:33:20 Average Pace: 9:35 HR: 162 Arthritis: 5 pre- 3 post-run.
Splits: 10:19, 9:40, 9:41, 10:05, 9:57, 9:39, 9:12, 9:16, 9:47, 10:06, 9:38, 9:31, 9:00, 9:16, 9:07, 8:59
Afternoon: clean up the play house, laundry, date night. Evening: AM/PM Yoga, aahh...so good to stretch! Hubby bought me the Irongym bar from Walgreens. I'll try it out tomorrow.
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| Inspire 3 Sz 6.5 Miles: 16.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Recovery run 4.5 miles in 42:13. Average pace: 9:22 Felt great. Have never done this before, I think I like doing recovery run after long run. |
| Old Inspire 3 Sz 6 Miles: 4.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Talked to my sons today. They're so excited to come home for Christmas and so happy to hear that we have snow for skiing. They're jealous that I could still run outside. Ice storm in Iowa and windy brutal winter in Chicago made it unsafe; so they have to run indoor. Tried out the Irongym tonight. AARRGGHH!!! Can't do it. I have wimpy arms, trapeze and pecs!!! MAJOR STINKS!!! My husband did 2. My sons did 10. Not fair!!!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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Was going to run 9 with 4 at tempo pace. Temp was in the high teens, windy. The thought of my sons in the cold midwest made me appreciate Utah's winter. Pulled on my trusty UnderArmour subzero mock turtleneck, insulator tights, therma fit jacket, headbands and gloves. The roads in the subdivision were not plowed so I stayed on the main roads. Right away I abandoned the tempo run idea. It was too windy and there were icy stretches. Had to cut my run short because my fingers started to hurt. Note to self: wear mittens instead of gloves in this kinda weather. It began to snow horizontally for the last two miles. I think I got about 6 miles at marathon pace. 8.25 miles in 1:14:08. Average pace: 8:59. HR: 166. Arthritis: 6. Asthma: 3. Splits: 9:39, 9:14, 8:50, 8:56, 8:43, 8:50, 8:55, 8:45, last 0.25 mi at 8:43. Evening: AM/PM Yoga
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| Inspire 3 Sz 6.5 Miles: 8.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM.
"Let it snow, let it snow, let it snow!" my hubby was singing at 5:30 am. I put on my shorts and shirts thinking it's a treadmill day. Ate breakfast while looking out the window and saw that it's calm with light snow falling. WooHoo! a winter wonderland, time to play!!!
Quickly changed into my winter running gear. So excited to try out my Boston jacket. I have worn it, just not run in it . I put on my yuckiest pair of shoes, no need to worry about cushioning, plenty of that today, sunglasses (snow shield for the eyes) and ski mittens (my fingers going to be toasty).
The whole world is white, quiet and peaceful. Even my footfalls are muffled. Running on snow is like running at the beach on wet packed sand, well, a winter version. It has quite a bit of give. My joints love it although the pace is significantly slower. Running on 1"-2" of powder is sheer fun.
On the last mile home I made a mistake by running thru a semi-developed subdivisioin. There were patches of black ice and snow drifts that I had to navigate. I slipped a little but didn't fall. Chunks of snow started to pack under my shoes making the soles a little icy and uneven. What a fun run with no damage done, YAY!!!
6 miles in 1:02:29. Average pace: 10:25. HR: 165. Arth: 6.
PM.
Around the world core 25 reps
Around the clock 15 reps
Wall sit 3 x 15 sec.
Calf raises single and double 20 reps
Bicep and tricep wt lift 3 x 15 reps
0 pull up, 0 chin up on irongym bar, MAJOR STINKS, Teena!!! Help!!! ****** A sad note: a dear dear friend of ours, my sister-in-law's sister-in-law, passed away during the wee hours today. She battled with cancer for over two years. She's one year younger than me, our children are the same age. We will miss her terribly. Will be heading down to California for the funeral in a few days.
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| Inspire 3 Sz 6.5 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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15 degree cold has a way in aggrivating the arthritis. But a good run always cures everything. I'm still saving my new shoes for the new year. So pick the pair with the least tread wear and put on two pairs of socks (my toes are gonna be toasty).
With the lungs wheezing away, I ran up them hills and felt like a million bucks. The soreness on the left quad muscle located at 4 o'clock from the knee and on the right calf muscle at 8'oclock behind the knee started to bother me on the hills. They eased up after 8 miles and completely gone after the run. See, I know it, a good run does cure everything.
A film of frost has formed on my shoulders. Except for the north or shady side of my body, it melted after the sun came up. Felt so great after the run I shoveled the 100m long driveway to cool down.
10.5 miles in 1:43:39. AP: 9:52. HR: 156. Arth: 6. Asthma: 4 |
| Inspire 3 Sz 6.5 Miles: 10.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Recovery run 4.5 miles in 43:45. AP: 9:40. Arth: 6. Same soreness on L quad & R calf (during run, none after workout) Around the World core 25 reps Bicep, tricep wt lifts 3 x 20 reps Dips 2 sets 20 reps, 1 set with legs elevated AM/PM Yoga |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| REST today... if you could call vacuuming, washing five quilts and all the beddings, moving beds, shoveling snow, shopping for more gifts, grocery shopping, mailing, visiting the widows, more laundry, taking a load to DI,... REST. Oh, and praying for the safe arrival of my sons & company. Whew!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Eric and Marianne arrived at 1:15 am after a 28 hours train ride. Jeff has arrived earlier in the evening. Went to bed around 2 am. Got up at 6 am. All seven of us piled into the car and headed to California. The weather was good. Our last gas/potty stop was in a nice valley town after Victorsville. I saw a sign in the shopping complex that says: "Fontana". Hey, that's where Robw8 and Mindy live. It's funny how I looked for all the places where my "virtual running friends" live. Drove past VOF State Park sign, Las Vegas where JeffC and Megan live, Apple Valley where Sweetiepie live. Arrived at my sister's in exactly 12 hours at 6:00 pm. She already had a nice spread of appetizers waiting for us. Dinner was a feast. My sister is a great cook. Everything she makes is sinfully delicious.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Rain. Temp at low 40's. Location: Ranchos Palos Verdes, Calif. Ran up Ganada Dr. at elevation 1019' to Crest Rd (mile 0.4) at elevation 1194' (175' gain) down from Crest Rd. to Palos Verdes East (mile 1.5) at elevation 922' (272' loss). Turned around and ran back up Palos Verdes East (272' gain), same route to my sister's house. Nice easy pace with challenging hills 3.1 miles. Left for the viewing at 9:00 am in Costa Mesa. Funeral was very nice. Bittersweet family reunion time for all the families gathering far and near. It rained all day, the clouds parted and the rain stopped just in time for the interment at the cemetery. |
| Old Inspire 3 Sz 6 Miles: 3.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
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Cold (for Calif standard) in the high 30's and windy, partly cloudy. Ran the same route but further on Palos Verdes East Dr. to the Miraleste Library. The local runners were wearing winter running gear while I just had my Boston long sleeve shirt and shorts on. One gal said as she ran towards me in passing: "You made me feel very cold." Lots of walkers with dogs and a few runners on this scenic, rolling, hilly course, very narrow shoulder with single lane traffic. There's actually a marathon on this peninsula sometime in May. Someday I will run this marathon. 6.6 miles in 1:05:07. Average pace: 9:53. Nice hilly run (total descent = 1282', total ascent = 1255') Splits: 10:39, 9:02, 9:10, 9:08, 10:17, 10:40, last 0.6 mi in 10:23 Ate way too much the last few days. Every meal ends with desserts, apple pie, pecan chocolate pie, chocolate cream pie, blueberry tart, Christmas braid, crescent rolls, cookies of all kinds, not to mention the sausage, English scones, french toasts, omelet I had for breakfast. Did I mention my sister made all these from scratch? Oh, we eat out too, we had dim sum for lunch. We went to a very nice Chinese restaurant for a 9 course seafood dinner (West Lake soup, ginger crabs, clams, fresh steamed fish, salt and pepper shrimp, Peking duck, crispy Shanghai chicken, seafood chowmein, garlic eggplant, sweet tapioca soup) I think I gained 8 pounds. :-)
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| Old Inspire 3 Sz 6 Miles: 6.60 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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So sad to say goodbye to my sister and her husband. They packed my cooler with fish (salmon, halibut, sea bass, cod, and some I don't know the names) that Joe had caught in Alaska. All 7 of us piled into my car again for a long drive home. We took a detour to Riverside where my daughter-in-law met and visited briefly her sister. We stopped at Vegas, Virgin River hoping to get lunch, but couldn't find a place to park or the buffets were closed due to the holiday. Hubby refused to stop at any fast food place for dinner because it's Christmas Eve. We really missed being home for Christmas Eve. We finally made it to St. George at 6:00 pm and had dinner at Texas Road House. We were starving and very road weary. It started to snow at the Virgin River Gorge in AZ and most of the way through southern Utah. By the time we reached home the snow was coming down hard. We arrived home around 11:30 pm. It was over 14 hours. Quickly unpacked. Wrapped the presents, Santa didn't forget us. Went to bed at 3:00 am.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Merry Christmas Slept in till 9:30 am. Cooked my traditional Christmas feast, turkey, ham, roast beef, mashed potato, fruit salad, stuffing, thanks to Sissy, we have crescent rolls and Christmas bread, corn, carrot, broccoli, rice and German Chocolate birthday cake for David. Talked to Bryan serving happily in Brazil, Larissa and grandkids before eating at 1:00 pm and opened presents at 3:00 pm. It was a great a Christmas being with my children, my mother-in-law and Larry's sister and her family from Minnesota. I was too pooped to do any exercise. Just sat and watched my sons wax their skis and hubby packed the car for skiing. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in 52:19 with 4 miles at tempo pace: 8:20. Average pace: 8:42 Around the world core 25 reps. Bicep tricep lifts 3 sets of 20 reps. AM/PM yoga |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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My son and I had planned on running the JRP this morning. Hubby said: "Are you nuts? There are over a foot of snow on our lawn. I'm sure the trail has over 2 ft of snow and not shoveled." He's probably right. I screwed some short screws on my shoes while Eric took off. He's run on worse road condition than this in Iowa.
The road is icy and snow packed so I was running cautiously. At about mile 2.5 I saw Eric running towards me, he had already ran 5 miles. He was going to run 10. I kept telling him to head home. "Mom, I want to run with you." "But I'm too slow for you." "You're running Marianne's (his wife) speed." "Well, her pregnant speed." "No, you're a great runner...besides I never get to run with you." What a sweet son! The run was wonderful but the conversation was priceless. Oh, I wish wish he and I could run Boston together; well not together, but the same year.
Before we knew it we had run home. Eric did 14 and I ran around the two blocks for another 5 miles to make 12. I had to cut my run short because we had a baby shower to do for Marianne and my niece. What a wonderful day.
12 miles in 1:59:27. AP: 9:55 |
| Old Inspire 3 Sz 6 Miles: 12.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hubby wants me to make the dinner that I normally cook for Christmas Eve since we were on the road the whole day on Christmas Eve. It was a nice Sunday dinner. The good thing about doing the cooking is that I usually don't eat as much. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Drill sargent hubby woke us up at 6:30 am so we could leave the house at 7:30 am and be first on the ski slope when the lift opens. Solitude has two new express lifts, the Moonbeam and Apex. We skied all day. The boys had so much fun. It was a great time to be with cousins far and near and ski together during the holidays. The down side for me is we always go out to eat at a buffet. Tonight was at the Asian Buffet on 123rd South. I ate TOO MUCH. Snow ski for 6 hours. 4 EZ miles in 38:00, AP: 9:30 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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It's like "ground hog day", bright and early we were awaken by Mr. Smooth and off we went to Solitude again. I got to ski with my sister-in-law from Minnesota the whole day. Dinner was at Chuck-a-Rama at 123rd South. I used to call that place Upchuck-a-rama. Again I ATE TOO MUCH!!!
6.5 hours skiing. My quads feel fine. It must be all that running. LuAnn's (my sil) quads were killing her. The only "injury" I sustained was these lines of very small rash/blister from the seam of my socks on the back of the legs below the calves. Crazy sensitive skin. It was a beautiful blue sky ski day. It was fun meeting all these skiers from all over the world.
6.25 miles in 57:50. AP: 9:15
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Another banner ski day, perfect snow condition under sunny sky. I did 20 runs in 5.5 hrs., most of them with the best private ski instructor, the sweet Mr. Smooth.
Half of the family went to this Trampoline Jumping Co. in Springville and had a grand time. Then bowling afterwards. Then we all checked into this motel by the Cougar stadium. I had about an hour before the traditional family New Year Eve's party started. So I ran on the Provo River Trail from the motel to the mouth of the canyon. The temp was around 28, the sun was just setting. By the time I turned around to head back it was getting dark. I was glad to see Eric running towards me with 2.25 miles to go and escorted me back.
There were about 60 of us, not counting the babies and little children in our family NY eve's party at the hotel conference room. We had a feast of pizza and a spread of pot-luck party food.
After the food fest we always have a program or team games. This year we were divided into 4 teams and had fun competition games: 1) the Amurakami Idol complete with kareoke song and dance and the three judges, 2) chopsticks relay 3) stories telling with 2 truths and 1 lie, guessing which one is the lie 4) human tetrus 5) swimming relay. We did the count-down and brought in the New Year at 8pm with "fire cracker" and toast with sparkling juice. We finished with moments of reflections and share our love and express our gratitude. We ended the party with a family prayer.
The young adults and youth are heading to some dances. Some are swimming. The older adults are visiting.
HAPPY NEW YEAR to y'all!!!
skiing for 5.5 hrs.
8 miles in 1:18:45 |
| Inspire 3 Sz 6.5 Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 404.30 | 3.35 | 0.00 | 0.00 | 407.65 |
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| Inspire 3 Sz 6.5 Miles: 256.75 | Old Inspire 3 Sz 6 Miles: 52.45 |
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| Night Sleep Time: 390.50 | Nap Time: 0.00 | Total Sleep Time: 390.50 | Weight: 0.00 | |
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