| 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!!!!
Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1416.00 | 497.35 | 156.75 | 79.15 | 2149.25 |
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| Inspire 3 Sz 6.5 Miles: 113.98 | Wave Rider 7 Miles: 288.92 | Old Inspire 3 Sz 6 Miles: 25.60 | Mizuno Inspire 4 Sz 6.5 (A) Miles: 421.20 | Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 340.05 | Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 269.55 | Mizuno Nexus2 Miles: 261.16 | Mizuno Inspire 4 Jade Miles: 307.74 |
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| Night Sleep Time: 1270.50 | Nap Time: 0.00 | Total Sleep Time: 1270.50 | Weight: 0.00 | |
| | 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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Happy New Year 2009
A few of us slept in till 8 am while Annie got up early to prepare the traditional Japanese New Year's soup (Ozoni) in their hotel suite where there's a kitchen. Some of the family members who didn't stay in the hotel came to join us for the new year breakfast.
There were 9 people in my immediate family, 6 staying in two hotel rooms, the other 3 slept in the condo where my son lives (just across from the stadium). It's time to "tell us all about your dances, your dates, what did you do" after the family New Year Eve's party last night. I found out those who didn't go to the dances went to play volley ball at a local church building. Some invited their dates to join us for breakfast.
We checked out of the hotel after the Japanese breakfast to go to my mother-in-law's house in Orem for the traditional Chinese vegetarian brunch. Those who wished to, made predictions of what will happen in 2009. Then we all piled in our cars to go to the mall for some bargain. Then we went to see a matinee movie. This year we watched Forever Strong. I kept thinking about Leslie Petersen's Paul during all those ruby tackles. It's a great movie. After the movie, everyone voted to go to Carl's Jr.. We hadn't had burgers for ages. Nothing like starting the new year with some bad boy burgers, I guess.
By the time we got home, it was too dark to run outside so I got on the treadmill and did some intervals. Did some crunches while the family watched Eagle Eye.
1.25 mile warm up, 10 x 90 seconds intervals at 7:30 with 60 seconds recovery at 10:00. Total 6 miles in 55:30 |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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First toughest run of the year
The weather forecast said it would be snowing tonight thru Sat. morning. After a little juggling with the family's activities plan, I decided to go for a medium long run mid morning. Temp was around 32w/ overcast sky. Put on l/s shirt, tights, thermafit jacket, headband, fuel belt w/ 3 gatorade, 1 water & gel.
I ran the same route I did three weeks ago to the temple. The road shoulder was rather narrow due to large snow banks making me nervous about the traffic which was quite heavy at times. Drank 1/2 flask gatorade at mile 4, the other half at mile 6. At 8 mi I couldn't cross the road due to the heavy traffic and zero road shoulder, so I turned around and wait till it was save to take the gel (a freebie from Provo River 1/2). The honey stinger gel was way too sweet. Took 2nd gatorade at mile 12 and last at the end of the run.
The stretch from mile 8 to 10 always seems the toughest for me. I think I need to start hydrating and fueling sooner. I shed the jacket most of the way, only put it back on when the wind was blowing.
Today: 16 miles in 2:40:15. AP: 10:00
Dec 12: 16 miles in 2:33:23. AP: 9:35
Comparing the two runs, I realized I hadn't had a rest day this whole week. Yesterday's run (a 6 miler with 10 intervals) was done 15 hours earlier. Dinner was a Carl's Jr. chicken sandwich and 1/2 a burger at 4pm. I did have a handful of chocolate dipped popcorn and 2 cookies at 9 pm. Breakfast was yogurt and cereal. I guess I shoud have expected poor performance today.
*******UTAH ROCKS!!! Just finished watching the Sugar Bowl. I'm so excited for the Utes!!! Sugar Bowl Champion!!! Perfect 13-0 season!!! WAY TO GO UTES!!! ******* |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles Average pace: 8:31 AM/PM Yoga |
| 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 |
| Rest and fast day. Last of the many goodbyes to my third son at the airport. It's been fun having everyone home the last two weeks. |
| 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 | 6.00 | 0.00 | 0.00 | 10.00 |
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15 Weeks to Boston
Schedule calls for 10 miles with 5 at 15K to 1/2 marathon pace. The temp this morning was 9. The road's an icy mess. Darn road, I had wanted to break out my new shoes for today's run. With a sore throat, runny nose all weekend and still not feeling much better this morning, I wimped out and chose the treadmill.
Put on my old Wave Rider shoes. I hadn't run on these for awhile. I used to run speed workout in them. Cranked up the big fan, set the treadmill incline at 2. Ran 2 miles warm up starting at 6 mph and gradually increased it to 7 mph. Feeling pretty good the entire run.
Drank 250 cc after 45 min. and the rest of the liter after the run. I could feel "hot spots" forming on the bottom of my right forefoot. Turns out that the "breathing air holes" of the shoe last had created six "poka dot like" blisters on my R forefoot. I need to either wear different socks or put a gel pad in place of the shoe last. Who knows???
6 miles at tempo pace 8:34. 2 mi warm up & warm down. 10 miles in 1:28:12. AP: 8:48.
I'm going to eat healthy from today forward. Will record and report food intake.
AM/PM Yoga
Nutrition today: 1 yogurt, 1 boiled egg, 1 bowl of barley soup, handful of corn chips, blueberries and grape tomatoes, 1 palm size halibut, 1 sweet potato, 1 C green beans, 1500ml water. |
| Wave Rider 7 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 | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
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Woke up with sinus headache, sore throat and arthritis. Snowing heavy outside. Schedule calls for 5 recovery miles today. What to do: Treadmill again? Brave the messy road? Or curl up with ultramarathonman instead? After checking in with Teena and Marion's positive blog which inspired me to not wimp out. I once said: "A good run cures everything, well almost everything."
Put on the sub-zero UA shirt, a light waterproof jacket, screwed shoes, sunglasses (wish Mr. sun was out) and the Polartec beanie Santa brought. Wish I had an ipod shuffle... I would have some Beach Boys music. Ya know running on snow reminds me of running on the beach. I want to be in Hawaii right now!!!
Instead of chasing waves (that's what I would do at the beach) I was blasted by cold icky slush of the passing cars (the drivers must be jealous).
Two discoveries: 1) I have duck's feet!!! I saw my own footprints on the snow. They flare out slightly at eleven and one o'clock. 2) Running in slush is easier than snow banks. Yes, slush makes wet feet which was nothing compared to SGM08 prunes feet. Snow banks are unpredictable, slippery and anti-forward. Hmmm...perhaps I should ditch the screw shoes and invest in snow shoes or cross country skis.
Did the run cure anything? Well, I wouldn't call it a good run. Heck, could hardly call it a run. It's a WORKout. It did clear the thick goopie gunk from the sinus and the headache is easing up as well. And the blisters felt better too. So, all is well.
Will do some core work tonight. ***** No core workout!!! Instead I shoveled 6" of snow, chiseled thick stubborn tire- treaded ice sheets off my 30' long driveway for three hours!!! Guess what? There's more snow, at least another 3" and growing on my driveway. Arrrgghhh!!! It's like doing laundry, it's never done!!! My forearms are very sore. Do we need strong forearms for running? No? Darn!***** Nutrition: oatmeal with banana, barley soup (again), 1 large juicy orange, 1 apple, handful of blueberries, 1 chicken drumstick, 1 chicken thigh, 1/2 a sweet potato, 1/4 C green beans, 1 caramel candy (from BeMo, I was femished after shoveling snow and needed instant carb), 750 cc water.
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| Old Inspire 3 Sz 6 Miles: 5.60 |
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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 | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
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Normally I'd like to do a few speed intervals 10 days from race day. But today was not normal. I should have gotten out early when the snow was still pretty. By the time I got back from taking my son to school, the snow plow had messed up the snow.
Plan B: ran in the middle of the road when there's no car coming, ran back to the slush when there is/are. Can I call that a slushy fartlek? I finally gave up after 4.4 miles of dudging traffic and slush puddles; not to mention what the "neighbors" would say about me.
Plan C: got home, jumped on the treadmill and played with pre-programed #9 where the machine automatically power incline from 3 to 10 every 3 minutes. I didn't like the pre-programmed speeds. I want to run these inclines between 6 to 7 mph. So after changing the speeds a few times; whala it automatically kept the speed at 6.5 while the incline increased. I was able to sustain 7mph at incline 7 for 3 min. and 6mph at incline 10 for 2 min. It wasn't pretty but it's still hill workout, isn't it?
4.4 slushy miles at 44:15. AP: 10:10
6 treamill miles with 4 miles of major hill climbs in 58:15
I was so pooped I ate one very small and yummy keylime cookie and one English scone with cranberries, drank 1000cc water.
Am/Pm Yoga
Nutrition: yogurt, 2 keylime cookies, 1 English scone, somen noodle soup with chicken & lettuce, lean shredded beef totilla roll w/ shredded cheese and salsa, 1/2 orange, 1 wedge honey dew melon, handful of almonds, 2000 cc water. |
| Inspire 3 Sz 6.5 Miles: 4.40 | Wave Rider 7 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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The sky was blue. The road was damp. The temp was a balmy 35. Smooth attended meetings after meetings, used up a whole box of Kleenex, drank a gallon of water, did not run a single step. Tomorrow will be a better 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 | | 3.30 | 3.20 | 0.00 | 0.00 | 6.50 |
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Sunny sky with snow flurries. Fierce north wind. Slushy road. Body tells me to take a rest day (still has runny nose, headache and congestion). Mind tells me that I've got to get a GOOD run in this week. What to do? As if on cue, my Stake Primary Pres. called. Her voice sounded worse than mine. She has virus infection and horrible shingles. The other counselor had her baby 6 weeks early by C-section a few days ago. That means I am the ONLY one left to do the Stake Primary Presidents Breakfast tomorrow. That did it, I need to get better INSTANTLY, I HAVE to run! It's futile to run in the terrible "North Bench wind". I retreated to the treadmill. Hmm how to make it fun? I warm up with TM program #10 which is a 40 min. workout with various pre-programed speeds and inclines. That was a nice warm up. Legs were never tired. Breathing required a little more effort with the upper respiratory congestion. 3.3 miles in 40:00. Max speed at 7 mph. Max incline at 10. Next I ran a step up and down intervals. I ran 1 min. at 6 mph. (10:00), next min. at 7 mph. (8:34), the next min. at 8 mph. (7:30), then repeat this 3 min. cycle. I did this for 27 min. It was easy to push just one button to change the speed. I was surprised how quickly the workout went by. Felt great with no fatigue. Breathing by mouth most of the time. Drank 750 cc post run. 3.2 miles in 27 min. Max speed at 8 mph. Incline at 2. Average pace: 8:37. Sure hope this workout helps clear the cold fast.
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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 | 10.50 | 0.00 | 0.00 | 10.50 |
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The Stake Primary Presidents Breakfast went well. All 13 presidents came. I lead the music, conducted and taught. It was supposed to be an hour meeting. But everyone lingered and stayed for 40 more min. I made it home in time to take Steven to Orem for his violin lesson. Ate a yogurt and a huge Kneader's cinnamon roll with a tall glass of milk. It was 3 pm by the time I made it home. Hubby said we had a wedding reception to go to and he wanted to leave by 4:30 pm. Darn, I had wanted to run 12 but not enough time. The sky was sunny blue, no wind, temp was around 28. Wore the clothes I will wear for Painter's and finally my new shoes, WooHoo! Since I had no gatorade or gel, I decided to split the run in two so I could run home to get a drink. Then I would run the second half at marathon pace. First time this week I didn't have to worry about my footings. The wheezing was only on the uphill portion. I was glad to get home to blow my nose and took a drink of lemonade with an electrolyte capsule. It was the BEST run this year!!! 10.5 miles in 1:30:50. AP: 8:39. Splits: 8:44, 8:16 (downhill), 8:44, 8:58 (uphill), 8:41, 8:36, 8:22, 8:55, 8:46, 8:27, 8:31 Went out to dinner after the reception. I was starving. I ate twice as much as hubby. AM/PM yoga
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 10.50 |
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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 | 3.50 | 0.50 | 0.00 | 8.00 |
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Schedule calls for 8 mi w/ 10x100m strides. Temp 28, cloudy hazy. Not warm enough to wear just one l/s shirt. Lots of nasal congestion and a little cough.
It took 2 miles to warm up, then hit the uphill after that. I was wheezing like crazy. I sounded like a horse with the heavy breathing and wheezing and caughing. But I DIDN'T run like a horse, more like a mule. Did a few strides, had no idea how many. I'm worried that my "horse breathing" is gonna annoy other runners at Painter's.
8 miles in 1:11:46. AP: 8:58. Splits: 9:25, 9:02, 9:21 (uphill), 9:01, 8:57, 8:51, 8:35, 8:29. Evening - AM/PM yoga. R glute a bit sore. Felt better after yoga stretch.
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| Mizuno Inspire 4 Sz 6.5 (A) 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 | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
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Recovery run 5.75 miles in 54:10. AP: 9:25
Temp was 34. Sunny hazy. Could have worn one layer. Still has runny nose. Glute was tight pre-run, felt fine post run with good stretches.
Taking Wendy and friends to lunch for their b'days. |
| Mizuno Inspire 4 Sz 6.5 (A) Miles: 5.75 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Had a poor night sleep with backaches. Woke up with aches all over. Had to take kitten to the clinic. Started the run a little late. Plan was to run 8-10 miles with 1/3 at marathon pace. It didn't happen. From the get go, the legs were dead, everything hurt. I hadn't used the heart rate monitor since I have the cold a week ago; so had no idea how hard the system's working.
Had to cut the run short, I bonked bad today. 7 miles in 1:06:47. AP: 9:32. I hope this bad run doesn't repeat itself on Sat. |
| Mizuno Inspire 4 Sz 6.5 (A) 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Tossed and turned again all night with backaches. The breathing is better, no coughing; but this new backache is puzzling to me. It hurts to sit, walk, or lying flat. No running today, too much to do. ****** I took Rhett's advise and did 18 min. of AM yoga even though it was getting late. The stretching felt so good for my glute and my back. I think that's what I needed. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Stretched some while still in bed. Kelli's quote a few days ago saying if we're meant to pop right out of bed, we would all be sleeping in toasters. Well, I never pop out of bed. This morning I stretched and slithered out of bed. 3.5 EZ miles. The marquee in front of the new Credit Union said 14F. Woe, no wonder my ears, fingers and feet were numb. Wonder what I should wear at St. George. The back seemed okay to run. I think I need to focus on relax and good form tomorrow. Hope I can survive sitting in the car today. Good luck everybody if you're running Painter's and have a good weekend to you all. |
| Mizuno Inspire 4 Sz 6.5 (A) 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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St. George Half Marathon (13.23 Miles) 01:57:23, Place overall: 450, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.23 | 7.00 | 0.00 | 0.00 | 13.23 |
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This is the third year in a roll I've run this Half. I'm glad they finally got it certified with chip timing. I barely made it to the Dixie Center for one last potty stop. With no time to stretch or warm up. I quickly headed to the start line. Temp was about 31. Wearing shorts and only a long sleeve Boston shirt I was freezing. Wish I wore the CW-X tights instead. 1) 8:45 - In an attempt to warm up my numbed extremities I ran out too fast. 2) 8:52 - Still a bit fast. 3) 8:31 - Finally warmed up and got on the trail. Took gatorade. 4) 8:14 - Got carried away as I "hitched" a ride with "Mr. Boston" (he wore the same shirt as mine). This is gonna haunt me later. 5) 9:01 - Going uphill. Kept a steady effort. No wheezing. 6) 8:40 - Mr. Boston ditched me at the aid station. Got in the groove after crossing the bridge. 7) 8:33 - Saw and cheered the top 8 runners as each one zoomed by. Didn't see the first woman who BTW was Mary Ann Schauerhammer. I met her at the condo. She slept outside my room door on the loft last night. She looked like a very FAST teenager. Took Gu. I really like the tangerine flavor. 8) 9:12 - Going up the Bloomington neighborhood. 9) 9:03 - My least favorite part of the course. No visible hill, but the elevation gain is there. I just do not like running in neighborhoods, watching out for traffic. 10) 8:48 - I had my eyes set on "Mr. Hemmie Tape" (a blue kinesio tape on to his left hemstring). He looks to be 60ish with very defined muscles, very smooth strides, definitely an AG winner guy. When I finally caught up to him, we exchanged a few kind compliments. I don't think he liked to be chicked. He took off just before the aid station. 11) 9:07 - When I slowed to grab some gatorade, my shins started to tightened. 12) 8:55 - I tried to catch up to Mr. Hemmie Tape but the legs protested. 13) 9:36 - This was a very painful mile. The cramps started at the shins, then the calves, then the hemmies. I was running with fear that the muscles would go into convulsions any minute. With each turn or slight change of terrain the muscles would send panicking signals 0.23) 9:13 - I was so happy to see Huans32 and Fly on the Wall after I crossed the bridge for the last time. I immediately told Huans32 that charlie horse's chasing me. He ran with me and supported me through that annoying hair-pin turn section (newly added to make the course 13.1-certified). Then Fly joined us at the last turn. I felt safe in their assuring loving support. THANKS, Mark & Mark!!! When they got off the course, my left leg muscles started twitching angrily. I let out a few cries and made it across the balloon arch w/o the legs ceasing up on me. I kept jogging 'till the muscles calmed down. I am happy with my finish time, 4 min. faster than last year. This race was mentally challenging for me. I had hoped to finish strong, reeling in runners, instead I became a roadkill and barely made it without a full-blown charlie horse attack. I am on a quest to solve this bad cramps problem. Anyone has any suggestions or helps would be greatly appreciated. BTW, the backache that was bothering me during the week was not an issue and the cold's all better. ************ I want to thank Marion for hosting us at this great condo. It was wonderful to finally get to know Marion & David, Kelli & Scott, JonA & Kelly, Leslie & Harold better. What a great group of friends! We also met Mary Ann Schauerhammer & her friend Rachel, Colleen & hubby, Kellie and Tyler Sheppherd. All awesome runners. My husband keeps telling me how lucky I am to have met all you wonderful people. I LOVE YOU! I can't wait for our next get together or group runs. Confessions: 1) I am now converted to orange jello with cheese. It's a VERY GOOD Mormon Jello. 2) However WONDERFUL and DELICIOUS that dinner was, I had to make 3 potty (not VPB and very long) stops before the race. Stinks! (umm, literally... pardon me. ;) ) 3) I should have worn my red and black outfit and be part of the RED HOT PINK CHICKS, but I thought it would be too warm. I was WRONG! 4) I felt bad (but not too bad) about hoarding the master suite. It was luxurious!
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Clear blue sky, T 20F at the start, 40F at the finish, no lines, 20+ runs on the slopes of Solitude from 9 am to 3 pm. A fun day with the family and lotsa fresh air. Recovery run 6.5 miles at 4:50 pm to beat the sundown in 58:28. AP: 8:59. Hazy, stinky air. Splits: 9:16, 9:02, 8:44, 8:57, 8:54, 8:55, 9:14. AM/PM Yoga |
| 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 | | 3.00 | 3.00 | 0.00 | 3.00 | 9.00 |
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12 weeks to Boston Schedule calls for VO2 max workout: 9 miles w/ 6 x 800m @ 5K race pace; jog 2 min between. One look at that mucky air tells me there ain't gonna be any VO2 max today. I opted to run indoor and watch the historical Presidential Inauguration instead. Cranked up the big fan, turned the TV to blasting volume, set the incline at 2% and off I went. My favorite part of the Inauguration was the musical number, Aire & Simple Gifts, by Izaac, YoYo and ensemble. I would like my children or grandchildren to play that piece at my funeral. I already picked out a vocal piece, An Anthem to my King. 2 miles warm up from 6-7 mph. 6 intervals of 0.5 mi @ 7:30 pace with 0.25 mi @ 9:05 pace in between. 2.75 miles cool down from 8-6 mph. 9 miles in 1:19:05. AP: 8:47
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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 | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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Slept like a baby!!! I don't know why especially after hubby told me our stocks just tanked. Must be all that good feeling from watching the Presidential Inauguration. I LOVE THIS COUNTRY!!! I'm so proud to be an American!!!
I needed to seek higher ground, above this muck. Put on fuel belt with four flasks of gatorade and headed up to SunCrest. It's 6.55 miles of ascent from 4,800' to 6,040'. I think the last time I ran up SunCrest was on July 12. It took me 2:19:30. Have never run this in the Winter. It should be fun.
I kept my effort steady. Sure hope the air I was sucking up was okay. At about mile 4 I turned my head to look down at Utah County, couldn't see a thing with that thick layer of smog. When I got to the top, it was warmer with a slight wind. It felt so good to breath deep and enjoy the sun. Looking down at the valleys on both counties was like looking from an airplane above the clouds. Except the "clouds" is really a thick blanket of smog. Running back down was exhillerating, just me and the brush oak, with the majestic views of snow covered Lone Peak and Mt. Timpanogos against a clear blue sky.
Took gatorade at mile 3, 6, 9 and finish. Today's run's time: 2:19:45. This surprised me. I thought I was running alot slower. It's essentially the same as 6 months ago since today I waited at the traffic light crossing SR 92 without stopping the Garmin. I'll do this run again and see if my time improves. Great hill training run. |
| Mizuno Inspire 4 Sz 6.5 (A) Miles: 13.10 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.12 | 2.00 | 0.00 | 2.00 | 6.12 |
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Schedule calls for recovery + speed, 6 mi w/ 6x 100m strides. Warm up 1 mi from 10:00 to 8:34 Intervals of 6 x 400m (0.25 mi) at 7:30 pace with 0.25 mi recovery at 9:05 pace from mile 2 to mile 4.75 One tempo mile at 8:34 . Cool down 0.37 mile from 8:34 to 10:00 6.12 miles in 52:40. AP: 8:46 Around the world core workout 25 rep. Biceps & triceps lift 4 x 25 rep. Around the clock leg lifts 12 rep Calf raises 3 x 15 rep AM Yoga Date night with my best half tonight, WooHoo!!! ***** Will you wonderful people take a minute to welcome Bec. She's a beautiful girl, awesome runner and great friend. Teena, look at the SGM 08 results, she finished 1 second behind you. She's running Boston.
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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 | | 19.78 | 0.00 | 0.00 | 0.00 | 19.78 |
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The Stake Women's Conference was awesome. The guest speaker is from Sierra Leon (sp), Africa. What an inspiring story of how her life was spared, and her journey to America. The only belongings she brought with her from Africa was remnants of a Church hygiene kit, scriptures and a change of clothes. We then spent two hours working on humanitarian kits. Got home around 2 pm. It was raining hard. I decided to run on the JRP where I would have aids from my car and not worry about traffic. I wore l/s top, tights, cap, poncho and fuel belt w/ 2 flasks gatorade. The poncho kept me dry but was too "noisy". Headed north, a mile into the run, I needed to pee. The bathroom at the park was closed for winter. So I headed back to the car, ditched the poncho, made a VPB and headed back north again. Man, it's already 3 pm and I had only run 2 miles. The sun peeked thru briefly. There was a headwind for couple of miles. I saw 4 deer at the Thanksgiving Point golf course. The trail was clear until at the bridge, so I turned around. Took gatorade at mile 6. Got back to the car just shy of 9 miles. Ate one Clif bar, drank gatorade & 6 oz water. I started to feel cold so put on the jacket. Put another flask of gatorade on the fuel belt, then headed south. The next 5 miles was pleasantly run at marathon pace with light rain. I had not looked at the Garmin since it's covered under my jacket's sleeve 'till I reached the trail end at the park. I had run 14.5 miles. I had run farther than needed. The return run was tough. My legs were getting tired. I was afraid that it's going to be dark; so I just pushed on. Drank gatorade at mile 12 and 16. I couldn't have gotten back to the car soon enough. It started to pour the last 0.25 mile. Hubby was so worried; he was about to call me when I made it home at 6 pm. I immediately got in an ice bath the way Mark suggested: changed into dry sweat shirt, got in the tub, turned on the cold water, drank hot chocolate, put little ice in. At first the feet hurt like heck. Then it just got numb. I was supposed to run 18 miles but ended up running 19.78 miles in 3:18:05 AP: 9:47. So glad tomorrow is rest day.
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| Inspire 3 Sz 6.5 Miles: 19.78 |
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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 | | 1.00 | 2.25 | 1.50 | 1.50 | 6.25 |
| Recovery + speed 6 mi w/ 6 x 100 m strides. 1 mile warm up from 6 - 7 mph. 2.75 mi of 6 intervals: 0.25 mi @ 7:30 w/ 0.25 mi @ 8:34 recovery in between. 2.25 mi @ 8:00 marathon pace. 0.25 mi cool down from 7 - 6 mph. 6.25 miles in 51:51 AP: 8:17 AM/PM yoga | |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Plan was to run 11 miles with 6 @ tempo. Got all geared up for the cold temp.(16F), but soon discovered that the road was not conducive for tempo run. The fairly flat route was dotted with snow/icy stretches making for tough footings. The city snow plows were in full force. I was chased by 4 snow plows and two stupid barking mutts.
Half way into my run, I decided to do some hills. It turned out to be a good choice. The hills are all south-facing, thus were mostly clear of snow/ice. The last 2.25 miles were all uphill with an elevation gain of 205'. Other than the two As (arthritis and asthma), the run felt good. I even concentrated on the running form I've been working on.
11 miles (whole bench loop plus the 12th W hill and 3rd W hill) in 1:45:51. AP: 9:37 |
| Mizuno Inspire 4 Sz 6.5 (A) Miles: 11.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Push up test per Kathie's 100-push up challenge, I did the good forms (not girly ones) Around the world core 30 reps (had to do the girly pushups b/c of the test above) Calf raises 3 x 30 reps Wall sit 3 x 30 sec Dips 30 reps AM/PM yoga Breakfast: yogurt, Kashi Omega 3 cereal, milk Lunch: 1 boiled egg, 1 sweet potato, 1 Oliver Garden salad, water If all goes well, this week is mega mileage week of 55. Hope I can pull it off. I hope the "accidental extra" miles last week didn't jeopardize it. But I'm not gonna stress over it if I don't. ******** I need to broaden my horizon on the supplemental workout. I don't want to join any gym. Those exercise machines intimidate me. Anyone has suggestions on pilate or yoga DVD or core workouts?
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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 | | 10.00 | 3.10 | 0.00 | 0.00 | 13.10 |
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What a gorgeous day!!! Could hardly wait for all the meetings be over with so I could do my run. I was all geared up to run up Suncrest. By the time I got to the traffic light (mile 1.6) I changed my mind. The right glute is still a bit tight. I had already done some uphills on Tue. I figured I'd better save my legs for Saturday's 20 miler. So, I ran all over the bench, exploring couple of new neighborhoods, enjoying the snow-free roads and clear blue sky. Drank gatorade at mile 3, 6, 9 and finish. I finished the run strong with the last 5K at marathon pace: 9:05, 9:02, 8:34 and punched in the last 0.1 at 8:03. That's the feeling I wanted for Painter's, FINISH STRONG.
13.1 miles in 2:02:36 AP: 9:21 Breakfast: Cereal, milk, handful of almonds Lunch: 1 large bowl of homemade vegetable beef soup, 1 glass of fruitie protein smoothie Yoga and perhaps some "fast ab" from RW tonight.
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 13.10 |
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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 | | 5.65 | 0.00 | 0.00 | 0.00 | 5.65 |
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5.65 EZ recovery in 54:55. AP: 9:43. Nothing exciting happened. Can't wait for date night tonight, going to celebrate Chinese New Year with show from a local charter school and dinner. |
| Inspire 3 Sz 6.5 Miles: 5.65 |
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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 | | 18.00 | 2.00 | 0.00 | 0.00 | 20.00 |
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Perfect day for a long run though I only slept a total of 3 hrs at the most and was rather tired. T around 27, blue sky, no wind. Wore l/s Boston shirt with tights, gloves and sunglasses. I want today's route to assimilate Boston, not so much in terrain which would be impossible; but in effort. The first 2 miles were downhill towards the bottom of Dry Creek. Ran those in marathon pace plus 60 seconds. It was hard to run that slow especially on downhill. The next 3 miles were gradual uphill going east towards Highland. Ran those in marathon pace plus 30 sec. The next mile was down towards American Fork River, ran that in mp plus 15 sec. Took gatorade at mile 6 before the one mile uphill climb to the AF Temple. I used to call this my Veyo. Mile 7 to 10 going north have always been tough for me perhaps due to the perceivable elevation gain and fast moving traffic along this stretch. Turning west for 0.5 mile of slight downgrade gave welcomed relief. Took Gu and 1/2 of water at gas station around mile 10.25 while waiting for traffic light. The next 5 K turns north again towards Alpine. The elevation continues to ascend 'till mile 13. Ran those in mp plus 40 sec. Instead of turning left to go up the canyon, I chose to follow the road up east thru the Heritage Hills area. This is a beautiful residential area that nestles in the corner and base of Lone Peak. The view of Utah Valley from this area is gorgeous. Drank 1/2 of the water at mile 13.5 before turning south. The next 5K goes south and west through Alpine. Took gatorade at mile 15. I love the homes and estates in this area. I thought if man can have such beautiful dwellings on earth, I can't imagine what "mansions" my Lord has instored in heaven for me. I dubbed the series of hills from mile 16 to 17 the Newton Hills since I'm at about 3/4 into my run. The next 1.5 mile is downhill, my legs are feeling fatigue so I did not take advantage of the gravity. Took last of the gatorade at mile 18. The last two miles to home level out once I reached the Lehi bench. I ran those at marathon pace. 20 miles in 3:15:24 AP: 9:46 Spent 1/2 hour sweeping out the garage as both cars were gone. My son came home just in time to make me a glass of protein smoothie. Took a cold water soak while sipping hot chocolate. It was heavenly. |
| Mizuno Inspire 4 Sz 6.5 (A) Miles: 20.00 |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 7.00 | 0.00 | 10.00 |
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Schedule calls for "general aerobic + speed: 9 mi w/ 10 x 100 m strides". I really don't know how to do that; so I decided to make it a tempo run. T. was 29, blue sky. Ran west and down 3rd W hill, a 2 mile gradual descend of 200' and back up; then did 6 miles tempo on the rolling bench (north to Bull River, west to 1600 W, east to Smith's, south via Utah Highland Dr.). Legs felt great the entire run. Getting better at thinking about form and not get lazy.
10 miles in 1:27:52. AP: 8:47 Splits: 9:07, 8:50, 9:09, 9:27, 8:54, 8:41, 8;25, 8:22, 8:33 8:21.
Think I'll try some of those exercises in the Feb RW later and the pushup challenge this evening.
*****Evening*****
Did Day 1 of the pushup challenge, column 3, good form, 5th set did 19 max.
AM/PM yoga
Will do the "Never Get Hurt Exercise" in March RW tomorrow before run
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| Inspire 3 Sz 6.5 Miles: 10.00 |
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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 | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
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Tried out the "Never Get Hurt Exercise Plan" (p.53-57 March RW). The Inverted Bridge was hard. I need to work on Drive Through. Then went out for an EZ recovery run. I tried to focus on engaging the core muscles and pay attention to the "posture points" mentioned in the article. Run was relaxed with last mile picked up to marathon pace.
7 miles in 1:04:28. AP: 9:12
Last night I did the Day 1 of the hundred push up challenge; on the 5th set I was able to do 19 push ups. All push ups were done regular non-girlie way. |
| 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 | | 8.00 | 5.10 | 0.00 | 0.00 | 13.10 |
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Ran up Suncrest. First time running with an ipod (my hubby's). Had to stop a couple of times to figure how to use that thing. I think I need to have my own music next time. I focused on running form on the down hill and just tore it up. Kept waiting for the wheels to fall off; it never did.
13.1 miles in 2:09:38. Here are the splits for future reference: 10:20, 9:46, 10:04, 11:35, 11:30, 11:29, 10:32, 9:03, 8:48, 8:02, 8:28, 8:54, 8:46, last 0.1 mi @ 8:06. Two weeks ago I ran this in 2:19:45. |
| Mizuno Inspire 4 Sz 6.5 (A) Miles: 13.10 |
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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 |
| Around the world + fast abs core work out 30 reps Am/Pm Yoga Last night I did week 1 day 2 of pushup challenge: 10, 12, 8, 8, 19.5
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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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Quads were a little sore this morning. Must be from all that sitting around yesterday. Ran 6 EZ recovery miles in 52:55. AP: 8:48. Scrubbed the shower and vacuum the floors. Legs felt much better. Looking forward to tomorrow's long run. It might be a wet one. I'll take that over wind or blizzard. Need something fun for date night. Hmm... *** I almost forgot. It's my oldest child's birthday today. I better give her a call. I can't believe my baby girl is 30!!!
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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 | 10.00 | 0.00 | 0.00 | 16.00 |
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THANK YOU SO SO SO SO MUCH, KELLI & SCOTT, and RACHEL!!! I LOVE YOU! WHAT AWESOME GROUP RUN!!!!
My legs were sore all Fri. evening. I would have tried to de-sore by doing more cleaning; but I was too tired plus I didn't want to look like death warmed over when hubby got home. Date night started late so did bed time. I got a total of 4 hours sleep. Got to the trail at 7:32. I'm always amazed that Kelli and Co. don't carry fluids or fuel with them. I always do but then sometimes would forget to take them. Today was the case as I was chatting away with Kelli and Rachel. They are the BEST running partners. They took it slow to stay with me. The first couple miles had a few icy patches. I screamed every time I slipped. Hope I didn't annoy K & R too much. My paces came in at 9:30, 9:16, 9:07. So far so good. When we got to the bridge, I really wanted to turn around. Scott and James had charged up the hills like a walk in the park. Rachel bravely lead our pack of trio. Jon had started his run earlier before 7:30 and was running with Kelly and her friends. He caught up to us. Once we crossed the bridge and navigated around some slippery slopes, I was too chicken to go further. We decided to turn around. Jon lend his hand to steady me. THANKS, Jon. I forgot to stop the Garmin and this mile came in at 10:59. Wow, we got back to the car before I even noticed. We ran those 3 miles in 8:42, 8:47, 8:58. PERFECT!!! Sweet Kelli got some muffins out for Jon and the three ladies as they were finished. I shed my jacket and realized I hadn't drank anything. I drank the 1st gatorade and replaced another one to my fuel belt. We headed on the southern portion of the trail for 9 more. I could feel my calves tightened. I guess they do that after stopping. So when Kelli and Rachel made a pit stop I kept on going at a slightly slower pace. Mile 8-11 splits came in at 8:46, 9:14, 9:01, 8:52. I sure was glad Rachel was keeping track of the mileage and notified us when to turn around 'cause I would have just kept going. I can't do math on the run to save my life. Around mile 13 Rachel said she was feeling fatigued. The light bulb went on, we hadn't taken any fluid. I drank one flask while she drank the other. Thanks to Kelli who kept us at a steady pace; otherwise I'm sure I would have gotten lazy. Mile 12-16 splits: 8:54, 9:05, 9:02, 9:01, 8:55. When the finish line was in sight, Kelli and Rachel sprinted. It was awesome to see how much gas they had left in them legs. This li'olady wasn't about to chase after them. Once again, Kelli and Scott presented us with these yummy muffins at the finish. THANK YOU! I had to rush off to take my son to violin. My goal was to run 12 of today's 16 at marathon pace. I came pretty close, thanks to Kelli and Rachel!!! Very pleased with today's workout. Took a cold water bath. Will see if it really speeds recovery. Other than the shoes got wet and dirty, and a few scary slipperies, everything was perfect today.
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 16.00 |
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| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Yesterday my legs were a little stiff. Lots of sitting does that. Did the yoga before going to bed. Thank goodness today's recovery day. With the snowy and windy condition I opted to run on the TM. I know recovery runs are supposed to be short and easy. I have a hard time deciding what is considered easy pace. Should recovery pace vary from time to time? Shouldn't it get faster as one progresses in training with improved fitness? Sometimes I ran it too fast and worry that it would ruin next day's workout. Today I experimented with running it at "base pace" rather than simply follow the pace calculator. My definition of base pace is the average pace of the latest long run. I figure if one had previously run at that average pace on a long run, one can safely run that pace for a shorter distance to "actively" recover.
6 miles in 54:20 AP: 9:02 Day 1 /week 2 of pushup challenge: 14, 16, 12, 12, (20)
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| 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 | | 1.50 | 0.00 | 4.00 | 2.50 | 8.00 |
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One of the benefits of running speed work is to improve running efficiency. I am learning every day. It gives me a better understanding and purpose to my daily run. It's snowing and blowing hard outside this morning. In as much as I want to do speed work on the road, I don't see how I can benefit from it. Looking at the rest of the week, today's really the only day I can fit one in. So I opted to do my speed work in a "controlled environment" instead with the emphasis on running form.
Intervals of 5 x 800 m @ 5K race pace (7:30) and 400 m @ 15K race pace (8:34). 1.5 mile warm up, 5 intervals as described above, finish with 3 miles at half marathon pace. 8 miles in 1:06:44. AP: 8:20 *** Today's my friend, Bec's birthday! Let's go "decorate" her blog: Rampton.fastrunningblog.com ***
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Light snow, windy, 27F. Headed west to run down 3rd west hill. Snow crystals blowing into my squinty little eyes and got worst as I turned east. So after 2.5 miles I turned around and headed back home to make some wardrobe adjustments: put headband over cap to prevent ears from getting frost bite, sunglasses so I can run with my eyes open, mitten to keep fingers toasty, dry shoes to keep toes happy. Headed out for 6 more on the bench; eyes, ears, fingers and toes are much happier this time.
11 miles in 1:41:26. AP: 9:13 Day 2/week 2 pushup challenge
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| Inspire 3 Sz 6.5 Miles: 11.00 |
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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 |
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Snow flakes, meetings, luncheon, quilting, service, more snow, laughter, friends, hury up, slow down, stocks tanked, still employed, meetings, homecoming, friends, no running, very blessed.
Around the world + fast abs core work and dips 30 reps.
Right glute tightness is fading, hooray!
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| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Happy Valentine's Day Eve!!!
Storm 'sposed to come tomorrow; so decided to do Sat's run today. T was 22F with partly sunny sky. Did the 2 hills first for seven miles, down 3rdW, up 3rdW, down 26thN, up 12thW. The pain on left knee (at 4 o'clock) that I felt on Wed's run came back at mile 4.5 after cresting the hill. So I took it easy on the downhill. By mile 7 it went away. Felt a little tired today. Wheezed some on the last uphill.
Had two dog encounters today. First one was at Pheasant Pointe condos (mile 5.5) where two dogs (a beagle and a grey mutt) were roaming. The beagle was a good dog, the scragly grey mutt barked and chased me. I ran like a mad woman yelling "GO HOME" and kicking and clapping my gloved hands. He finally got bored or tired and stopped chasing. I don't have my cell-phone with me or I'd call someone.
The second encounter was at the Ivory Ridge condo (mile 12) out of nowhere a big black lab came charging at me. I knew I couldn't outrun him. I stopped running, turned to face him, made myself look brave and tall, with my loudest voice commanded him to GO HOME. His tail was tucked under (what does that mean?) then he bared his teetch, growling and barking and was ready to lunge at me. I froze and just then a car drove up distracted the dog and I heard a man calling "come here!" I turned around and ran as fast as I could. By then there were a few more cars coming towards me and I secretly hoped that the canine would get run over.
Drank gatorade at mile 3, 6, 10 and finish. Ran past 4 schools today and thought about how much fun the kids must be having for their Valentines parties.
13 mi in 2:03:15. AP: 9:28 Will do wk2 day3 of pushup challenge later and yoga tonight.
Have a great weekend everyone! |
| Mizuno Inspire 4 Sz 6.5 (A) Miles: 13.00 |
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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 | 3.50 | 3.50 | 0.00 | 7.00 |
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HAPPY VALENTINE'S DAY!!!
Progressive run, first 1/2 at marathon pace, second 1/2 at half-mary pace. Focused on engaging the abs.
7 miles in 57:51. AP: 8:15
Day 3/Wk2 push up challenge: 16, 17, 14, 14 (?) | |
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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 | 6.20 | 0.00 | 0.00 | 6.20 |
| Celebrated President's Day by skiing with family and friends. Perfect snow condition. Had to get the run done before dark. 10K in exactly 54:00. AP: 8:42. Splits: 9:00, 8:53, 8:32, 8:41, 8:37, 8:07
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| Inspire 3 Sz 6.5 Miles: 6.20 |
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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 | | 2.00 | 3.10 | 8.00 | 0.00 | 13.10 |
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Why is it always snowy and windy on the day I have a key workout? It's only been 15 hours since my last workout; I decided to run on the treadmill instead. Set the incline at 2 and turned the big ole fan at 2. I kept thinking: "How in the world did Teena run that long in that incline in that kinda pain on the treadmill?" It motivates me to keep pressing on." 2 miles warm up between 10:00 to 9:05. 8 miles tempo at 8:34. 2 miles at 8:49. 1.1 mi at 9:05 to cool down. 13.1 miles in 1:54:57. Walked 0.25 mi to keep cramps at bay. Did not drink a drop until done. Lost 2 lbs. (all water, I'm sure.) Cold water bath. Push up challenge: Did the post wk 2 exhaustion test last night. Started on column 3 of wk 3 day 1: 14, 18, 14, 14, (max, no bogus number, but improving and ready for day 2 on Thur.) Evening: AM/PM Yoga, love the s-t-r-e-c-h!
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| Wave Rider 7 Miles: 13.10 |
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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 | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
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A light dusting of snow, no wind, the earth smells wonderful, nice day for a run.
6.7 EZ recovery run. AP: 9:41 Felt great. Evening: Around the world core + fast abs 30 reps
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| Inspire 3 Sz 6.5 Miles: 6.70 |
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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 | | 7.10 | 6.00 | 0.00 | 0.00 | 13.10 |
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What an absolutely gorgeous day!!! Could hardly wait for the meetings and morning stuff to get over with; and when the luncheon got canceled; I was out of there. T was 38F, sunny blue sky. O how I wish there was someone special to run with! Not to be, so it was just me and Celine Deon on the JRP. (Speaking of Celine...we had tickets to her original Fall concert. She got sick and re-scheduled it for 2/22, SUNDAY! Of course my sweet wonderful hubby, (da man with principles), would give away the tickets!!! O well! Ran with Celine northward at a nice easy pace. I saw a mama & papa duck swimming leisurely with their two ducklings on the river. A slight breeze greeted me when I turned around going south. Got to the car at mile 7.5, drank 12 oz gatorade and switched my running partner to Josh Groban. Didn't bother to stop the Garmin as if in & out of an aid station. This time I did the math right and turned around at the right mileage point. On the south end of the river I saw a family of geese. I think that's what they were. They have long necks and bigger bodies than the ducks and make "honking" noise. There were other birds too. Didn't see any fox. There were a few dog-walkers and good doggies. 13.1 mile in exactly 1:59:00. AP: 9:09. I love the number "9", in Chinese it sounds like longevity. Today is 2/19 sounding like one easy long life. Yes, life is good, every run should be this good. :) Oh, I did Day 2 Wk 3 Column 3 of pushup challenge: 20, 25, 15, 15 (max was nice...woohoo!) Evening: AM/PM Yoga
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 13.10 |
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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 | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| The nice weather and shoes were calling me, just couldn't resist. Did an EZ 5K to loosen things a little. 3.1 in exactly 31:00 Around the world core + fast abs + dips: 25 reps. Going visits this afternoon and date night tonight. So excited for tomorrow's long run with Kelli, Rachel and Bec. Everyone is welcome to join us at the JRP at 7:30. FUN FUN FUN!
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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 | | 20.80 | 0.00 | 0.00 | 0.00 | 20.80 |
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THANK YOU Kelli for spreading your kindness over my way!!! Date night was carb-load dinner at home and dollar movie (Twilight) afterwards. Sweet hubby told me our stocks took a nose dive into a bottomless pit so that's all we could afford for weekend entertainment!!! He slept like a baby since he's going skiing while I kept having nightmare of vampires and screaming Jr. High girls. Picked up Bec and off we went to JRP. It was like reunion seeing Kelli, Scott, Rachel, Jon and Allen there. We stayed together the first mile or so, then the speedy guys took off. Bec ran ahead after the guys. At the turnaround mile 5 (drank 7 oz gatorade) we met and chatted briefly with a group of runners. The return to the car is always my favorite part of the run. Shed my jacket after taking a Gu and drink. Headed south for 10 more. It was fun chatting with Rachel and Allen. The miles just flew by. Kelli, Rachel and Allen turned around at mile 14 (they were doing 18). I continued. When I didn't see Bec and Scott at mile 15.25, I turned around worrying that Bec would have to wait for me at the car. With one mile or so to go, Scott came speeding from behind. He had already run over 22 miles. That guy is amazing. He's fast and strong. When we got to the car, I ran back to bring Bec in. She had run 22 and felt like only 18. She is so on target for Boston. My goal was to do this 20 miler at AP of 9:30. Ended up running 20.8 in 3:12:50 with an AP of 9:24. The last 3 miles were 9:00, 8:43, 8:52. Dare I say that it was a perfect day and perfect end to a great week? I have never run this many miles in a week. Hope I don't regret it down the road. Feeling no aches and pain all week; hopefully stays this way with 8 more weeks to go before Boston. Cold water soak for 15 min. and off to take son to the high school performance. ***Evening: AM/PM Yoga Day 3 Wk 3 Column 3 push up challenge: 22, 30, 20, 20 (31)
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 20.80 |
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| 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 | | 4.50 | 1.00 | 0.00 | 2.50 | 8.00 |
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Schedule calls for VO2max workout: 8 mi w/ 5 x 600 m @ 5K race pace, jog 90 sec between. I didn't program the Garmin to meters. I simply ran half mile intervals. Ran 2 miles to warm up. I could feel the "hang-over" from Saturday's long run. The mind was willing but the body was sluggish. I had also gained 4 lbs. which is probably 90% water 10% cellular damage repair stuff.
I did 5 intervals at AP of 7:55. I jogged for 90 sec in between. The 3rd interval was run on a very very slight up elevation. I wheezed badly on that one and I think the pace was 7:59. The recovery in between the last 2 intervals was a fast walk. Finished the run with 3 miles at slightly slower than marathon pace with the last mile at 8:47. This was a hard workout. I think I should have given myself another easy day. But I had to take it when the weather is good, cloudy with T at 38F. I also should have worn shorts. The tights and gloves made it a bit warm. Five of us friends drove to Magna to pick up our 81 year old former neighbor to celebrate her birthday. We had a fun time visiting and renewing friendships in a tiny little Mexican restaurant. The older I get, the more I treasure these memories and traditions we share as friends.
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 8.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Woke up feeling very tired even after 8 hours of sleep. I felt puggy the last two days. I had gained 6 lbs. since Sat. Today's run was supposed to be an 11 miler. The weather was very Spring like, T 42 with a pleasant south wind. I dragged my lead legs out hoping I would feel better once I got going. I never could get into it. The legs started to ache so I cut it short. The last mile felt like a death march. I'll need to do some yoga tonight.
6 miles in 1:01:15. AP: 10:13 I did the pushup challenge last night, Wk 4 Day 1 Column 3: 21, 25, 21, 21, (40*) *Not sure if it really counts. I rested for more than the called for 60 seconds before doing the max set because my son needed me to help him with 12th grade registration. I didn't want him to wait 'cause I didn't want to let him know I was practicing pushups. I want to surprise him at the end of the challenge. ***AM/PM Yoga & dark chocolate to soothe the soul ***
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 6.00 |
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| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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No motivation to run today. The weather was nice, 33F, cloudy, slight wind. The legs were still tired but I went anyway. The first 6 miles were on the two hills route and the last 5 miles were into a headwind. Here are the things I learned: 1) A 24 week training cycle is a bit long to sustain the motivation. I've been training for over 16 weeks, not counting the weeks before I got on the schedule. I feel like I'm ready for taper; but I still have 7 more weeks to go. 2) 63 mpw was my limit. I should have stayed at 55 max. 3) I need to have more easy or recovery days. 4) Running with sadness is like running with a heavy heart which transfers to heavy legs. 11 miles in 1:51:49 AP: 10:09. Tomorrow is a new day and I'm sure I will feel better. I have already lost 4 of the 6 lbs I gained, a sign that my body is recovering to its homeostasis state and hopefully stronger. Will do push up challenge tonight.
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 11.00 |
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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 |
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No running, usual busy Thu stuff.
Core conditioning workouts from Brain Training. Phase 1: Lying Hip Abduction version 1 & 2, Cook Hip Lift, Kneeling Overhead Draw-In, Knee Fall-Out 20 rep. Phase 2: Single-Leg-Squat 10 rep each foot, Oblique Bridge 20 sec w/ 10 straight-leg hip abductions, Lying Draw-In with Hip Flexion 20 rep. Quadruped 10 rep each leg. Phase 3: Forearms to Palms Bridge 10 rep each arm, Dead Bug 20 sec 10 rep Phase 4: Squat Jump 20 rep. Split Squat Jump 10 rep each leg. ***Reminder: Do Dynamic Flexibility Exercises tomorrow morning before run***
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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 | | 1.00 | 2.00 | 2.50 | 0.70 | 6.20 |
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Push up Wk 4 Day 3 Column 3: 29, 33, 29, 29, (40) It was very hard, my arms are sore. Dynamic Flexibility Exercises, a fancy term for warm up stretches. It is supposed to allow the muscles to develop dynamic tension and flexibility specific to running. The long-term benefits are seen in increased dynamic flexibility and a more economical stride. This warm up routine was not hard to do at all and took only 5 or 6 min. It has silly names like Tilt Walk, Zombies. I will do these on fast workout days. Progressive run of 6.2 miles in 50:15. AP: 8:06 Felt good during the run. Wonder where I should run for my long tomorrow.
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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 | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
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22 F, sunny, nice day for a long run. Had a yogurt, banana and gatorade for breakfast. Wore therma fleece, stabylx tights, gloves, cap with headband, sunglasses and fuel belt. I'm gonna feel so much lighter at Boston. Ran to the temple and up to Alpine. Didn't stop the Garmin at traffic lights. Drank gatorade at mile 4, 8, 13 & 15, Gu at 10. Legs were sluggish going north and uphill. Picked up the pace the last 3 miles to finish strong. Cold water soak, calves and feet a little sore. 17.3 miles in 2:47:30 AP: 9:40 I'm a little disappointed for not hitting my target pace today. O well, I'm sure there'll be better runs next week. Today marks the end of February with 208 miles. I asked hubby to drop off my Grand Slam registration at WRC on his way to skiing. He didn't call me "crazy" this time. What a great guy!
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 17.30 |
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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 | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
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PERFECT weather, 40F, overcast, calm, smell of Spring in the air with a hint of smoke from burnt fields. I LOVE this first day of the running week and month. It must be the busy day ahead that made me hurry up. I ran the hill first and "embraced" the pain to finish 8 miles in 1:10:23. AP: 8:48. Splits: 8:45, 8:22, 8:35, 8:56, 9:20, 9:08, 8:38, 8:36. Did the post PC week 4 exhaustion test last night. Will move on to week 5 tonight. I know it's still early in the week; but where's everyone running this coming Sat.? Anyone interested in the Lehi JRP? *** Hey, CHECK OUT jeffers, the new kid on the blog. He's an awesome dude, very smart, very creative, very kind, sweet and considerate, very handsome, funny and adorable. I LOVE his goals! Oh, did I mention I LOVE HIM VERY MUCH?!!! ***
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 8.00 |
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| 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 | | 4.00 | 2.00 | 0.00 | 3.00 | 9.00 |
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Warm (48F), sunny, windy. Ran 2.25 for warm up, then 6 x 800 m at 5K pace with 400 m recovery jog in between, cool down for 2.25. Interval #3 was the hardest heading into the south wind. The last 2 miles home was torturous running into the invisible wall of headwind and achy legs. 9 miles in 1:21:04. AP: 9:00. Splits: 9:18, 8:55, 8:18, 8:25, 8:32, 9:17, 8:57, 9:43, 9:35. Felt so good to get 6 Yassos done. I hope I can eventually run 10 of them. Was in such a hurry to get the workout done that I didn't do the Dynamic Flexibility Exercise before the run or any stretching after the run. Will need to stretch good tonight with Yoga if I have time. Going to the Nordstrom Grand opening Gala tonight.
Did the push up challenge last night: 36, 40, 30, 24 (41). It was not pretty. Did 3 chin ups this morning and felt strong.
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 9.00 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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March 4th!!! (I love the sound of that)
It 'sposed to be rest day. But, I have to take my rest day on the day with a zillion things to do. Today I only have a billion things, so no rest...gotta MARCH FORTH! My feet were not happy having spent 3 hours in heels walking around Nordstrom greeting/meeting some hot-nobbers last night. I didn't buy anything. But the foods and drinks were fab. I ate way too much.
I ran the first 5 miles down and up the long hill. It was warm. The next 6 miles were run with fierce sidewind...still cleaning out dirt from my ears. The last 0.5 mile was inside a wind tunnel...the legs are churning but t'was like on treadmill...going nowhere. Man, was I happy to hear the Garmin beep 11, so I could stop and get out of this "gerbil wheel cage" and walked 0.25 mi home. 11 miles in 1:44:34. AP: 9:30. (4 miles were exactly at 9:26, must have been on auto-pilot mode).
The big tendons on top of the ankles (at the crook), especially the left one, got pretty sore. It is still red, swollen and tender to touch, STINKS. I had to stop twice during the run to re-lace and adjust the shoes tongues. I wonder if the top of the shoes (except the tongues) shrink after they're well broken in. Hmm? Did Wk 4 Day 2 Column 3 PC: 19, 19, 22, 22, 18, 18, 22. With burning deltoids, shaky arms, I eeked out 45. So glad I didn't buckle under. Day 3 looks like a killer!!! |
| Mizuno Inspire 4 Sz 6.5 (A) Miles: 11.00 |
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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 |
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Brain training core workout phase 1, 2, 3, 4. Left ankle tendon still angry, sore to touch. Has anyone run barefooted before?
Dinner with Bobby McFerrin at La Caille. The desserts (yes three) were the best part. |
| 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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The push up challenge was VERY VERY HARD! Wk 5 Day 3 Column 3: 20, 20, 24, 24, 20, 20, 22...max 50 !!! I DID IT!!! I nearly killed my arms and shoulders. OK, I put on my newest pair of shoes, undid the last loopy laces, loosened up the tongues, etc, etc. ran 0.2 mile and had to abandon the run. The big tendon at the top of the ankle was just screaming at me to stop. Limped home. Put on my crocs and ran around the driveway. I looked really silly; so I resorted to running on the treadmill. I tried barefoot at first, but 'ole blisters on the bottom of the right foot immediately protested. So I put on the cushiest pair of socks and ran with my crocs on. The tendons felt fine once it warmed up but the left middle toe nail felt like it's bruised. I might loose that toe nail. Guess I can't run with crocs. 2 mile warm up @ 6-7mph 6 x 100 m strides @ 8mph w/ 100 m recovery @ 7mph 2 mile cool down @ 7-6.5mph
6 miles in 52:00. AP: 8:39 WHAT to do with my long run tomorrow???!!! I think I will undo the laces from the 2-3 eyelets and tape the tongues down so they don't touch my ankles. Off to the grocery store. I have to clean, cook and set table for dinner for 14. Lots of chopping and stir-frying. I'm making lettuce wrap, spring roll (from Costco so I don't have to deep-fry), pot-stickers, charsiu, garlic green beans, pepper steak, cashew shrimp, chicken with sweet pea & sweet red pepper, long rice w/ eggs and laapcheong. Need to ice the tendons somehow. Wish me luck! I'm still planning on the long run at Lehi JRP tomorrow at 7:30 am. I will improvise with my footwear somehow. Hope everyone is still coming.
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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THANK YOU KELLI, YOU ARE the BEST RUNNING PARTNER!!!!!
I was on my feet a lot yesterday. My right calf was acting weird with twinges of pain. The left ankle tendon was swollen but was fine as long as I didn't put pressure on it. But I was too busy to ice or stretch. Our dinner guests left around 9:45 pm. Hubby and I sat and talked (which doesn't happen very often). Then we cleaned and did dishes 'till midnight. I was pooped but it was nice to spend time with him working side by side. I woke up couple of times during the night with throbbing pain on my left toe and thought about what to do with my long run in the morning. When I finally got up to kneel in prayer; I was surprised to find that the calf was fine and the tendon was much calmer. So I hurried and got ready to go. While taking extra care to lace the shoes just right I forgot to take my Garmin.
Got to the JRP and was happy to see Huans32, MissFIT, Liz, Kelli and Scott. I got to meet the famous Walter and later Misty. A pretty brisk wind was coming from the north. We headed on the south trail first. I wasn't sure how fast or far I could run. I thought may be 9:30 would be good. I was so HAPPY and GRATEFUL Kelli stayed with me the whole run. We ran 8 miles and back to the car. The wind was bad on the north trail. Misty had icicles on her pony tail. I was too chicken to run into the cold wind and the hills. Kelli was so good to run with me AGAIN to the south trail for another 10. I think we finish the 18 miler in 2:46. I am certain I would not have been able to do it without Kelli. Post run damage asessment: left middle toe still sore. Left ankle tendon has a swollen nodule about the size of a large blue berry, tender to touch. Right middle toe bloodied. Hopefully after resting Sunday, I'll be good to go on Monday. Going to dinner at Market Street Grill and concert tonight. Hope I can stay awake. |
| Mizuno Inspire 4 Sz 6.5 (A) Miles: 18.00 |
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| 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 | | 1.00 | 1.00 | 6.00 | 0.00 | 8.00 |
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The left middle toe and tibial tendon are feeling much better...no icing, just rest and light message over the weekend. The left arch has a sore spot where I've been told by the podiatrist that I have an extra bone. I think the toe and arch pain is from my wearing crocs to run on Friday. The tendon was probably irritated from the way I tied my shoes to keep the shoe-heels snug around the ankles. I'm wondering if I should try wearing neutral shoes sometimes.
This morning I didn't feel like doing any speed work even though schedule calls for a VO2 max workout (8 mi w/ 5x600m @ 5K race pace). A storm is supposed to be coming...so got out to do the best with today's 8 miler. After couple miles of warm up, I decided to make it a tempo run and was pleasantly surprised by how good I felt through out the run under an overcast sky. 8 miles in 1:09:55. AP: 8:44. Splits: 9:56, 9:02, 8:35, 8:38, 8:35, 8:26, 8:26, 8:13. Will ice the left foot today. Will do push up challenge of week 6 later. Have a GREAT WEEK everyone!!!
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| Mizuno Inspire 4 Sz 6.5 (A) 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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The left tendon is still bothering me. It hurts bad enough that I aborted the run 0.3 mile into what was supposed to be an 11 miler. Did all four phases core conditioning exercises and the dynamic flexibility warm up from Brain Training. That seemed to help, so I got on the treadmill and ran 6 miles at easy pace. Tendon pain was 4/5 at the start, 2/5 during the run, 1/5 immediately after while I did the stretches from Brain Training and AM/PM Yoga. 6 miles in 54:24. AP: 9:03 Did the pushup challenge last night: Wk 6 Day 1 Column 2: 40, 50, 25, 25, (52) not pretty!
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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 | | 2.00 | 9.75 | 0.00 | 0.00 | 11.75 |
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I LOVE SUNSHINE and BLUE SKY even when it's brrr cold!!! Laced up my shoes omitting the last two eyelets to give the tibial tendons more wiggle room. After about couple miles of warm up, I didn't notice the pain as much. I thought I'd run 11 miles today being the 11th. I hit the hill first then ran the bench loop keeping it at marathon pace. The right calf sent out some twitches...could it be the fast twitch muscles waking up? Took a cold water bath soak while siping warm milk with egg and honey. The left quad right by the knee (at 4 o'clock) started to ache. Will do some stretches and massage tonight after the push up challenge. My sweet 88 year old neighbor brought me some homemade fudge. Her husband has terminal cancer. She's not allowed to drive. Yet here she was walking to my house (about 0.2 mile) all dolled up wearing a fur coat, gym shoes and sunglasses. What a special lady!!! I want to be as graceful as her when I grow up!!!
11.75 miles in 1:44:25. AP: 8:53 |
| Mizuno Inspire 4 Sz 6.5 (A) Miles: 11.75 |
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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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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Did the PC last night, wk 6 day 2 column 2. Boy, did it kick my patooty: 20, 20, 23, 23, 20, 20, 18, 18, k, here goes...60!!! One more day of this boot-camp, I'll be done, YAY!
I tried stretching, rolling with "the stick", massaging; but my piriformis really hurt last night. Between that and my hubby up all night, I did not sleep well. No time to sleep in with morning meetings. Looking out the window (I get distracted at mtgs), I saw lotsa runners out enjoying the sun. Made a quick change after I got home and headed out for a run. It felt like the day after running a marathon, every muscle in my legs hurt. I barely eeked out a 10 mm. I cut the run short before doing any more damage, wondering if I've made some training errors. No running tomorrow heading down to St. George. I'm going to pray hard for a speedy recovery or it might be the slowest 10K I'll ever run. On the bright side, I get to see my running friends and have a nice trip with hubby. WooHoo!!!
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| Inspire 3 Sz 6.5 Miles: 4.25 |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 | 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 |
| Last PC: 22, 22, 30, 30, 25, (was interrupted by a newly returning missionary who was to be released from his honorable mission in Boston, his mom is our Primary secretary, so I had to go and visit with the family while he was interviewed by my husband), reumed where I left off 25, 18, 18.....drum roll and it may not count because of the 15 min break....70!!!! HOORAY, will do the final test after I get back. Off to St. George right now! WooHoo!!!!
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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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Spectrum 10K 2009 (6.2 Miles) 00:47:50, Place overall: 41, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 2.20 | 6.20 |
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There were still noticeable soreness in my legs Friday morning. Went straight to packet pick up upon arriving at St. George; saw Neffo and her son Alex (a handsome boy) there. I wanted to relax at the pool and do some yoga; but hubby wanted to do dinner and movie; so we went to Marv's (a 50's style diner) and saw "Race to Witch Mountain". A movie with "race" in the title got to be cool, right? Each time I stepped up or down I could feel tightness in my hip flexors. It dawned on me that I had started doing something new: a bunch of jumpings (from Brain Trainning) and must have stressed the muscles that I didn't know I had. O well, at least it's not injury...yet! I was awaken by my Iowa son's phone call at 5:00am, an hour before the alarm!!! Couldn't muster up to go run; so took my time to shower and eat breakfast. Got to the bus at 8:00 and saw Kodi. I was so happy to finally meet him in person. It made me miss Lowell. I got on the same bus with Neffo and sat by Rob & Mindy. It's always a delight to visit with them. I saw Sweetiepie standing by the bus as we pulled away, taped the window to get her attention. She looked but didn't see us. I also looked for Huans32 with no luck.
At the bus drop, I was so happy to see AlisaK whom I haven't seen since SF1/2 and BeMo. It was wonderful to finally meet AmberG. She's more beautiful in person than her pic. She was gracious to take our group photo (Rob, Mindy, AlisaK, BeMo, JonA and Kelly). Then it was time to do clothing drop off and head to the start. Jon, Kelly and I stood shivering while waiting for two more buses to unload. The race started 9+ min late. We punched our Garmin with the count down. Jon was off like a bullet. I just wanted to get free of the congestion so I darted through holes like a crazy mouse. Somewhere after mile 1, Huans32 came flying by. I was so happy to see him. He kindly cautioned that I was running too fast, 6:30 pace? I took his word for it and slowed down a tad. Soon after KellieS came up and put one arm around my shoulder (a running hug). I didn't know she was running this and told her to chase down Jon. What a beautiful sight, red cliff canyon, clear blue sky, crisp clean Spring air. Soon we got to the Ivins neighborhood and the mind game began. I passed five road kills on mile 4, three on mile 5. Just before the mile 6 marker, I was passed by a fellow blogger who introduced himself as Shimelle's brother. Very nice to meet you and good job! I could feel myself fading and stopped to grab a drink. Another fellow blogger said hello after the last turn. I concentrated on reeling in road kill. I was only able to pass one trim fit guy who turned out to be 60. Then the most welcoming sight of hubby with camera in hand and Huans32 who ran in with me and encouraged me to push to finish in 47. I wouldn't have been able to do it without him. THANKS MARK! YOU ARE ALWAYS THERE TO TAKE CARE OF US!!! My bib # was the second one drawn; the first one drawn was a Garmin. I got a free visit to a chiropractor, how exciting. I'll probably need it when I get old. We had to hurry back to Salt Lake for an event; so sorry I didn't get to meet everyone at the pizza party. Here are the splits: 6:59, 7:43, 7:18, 7:43, 8:11, 8:29, (0.2 @ 6:26) WHAT A FUN RACE!!!
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 6.20 |
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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 | | 10.50 | 2.00 | 0.00 | 0.00 | 12.50 |
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I survived! THANKS! KELLI!!! I need to run a 1/2 mary before tapering for Boston. Didn't register for Moab and was considering Provo City 1/2 when I found out Riverton City is putting on a new 1/2 marathon. My concern was making wrong turns because I am VERY direction challenged. I even got lost running a 5K. So sweet Kelli said she would run the course with me and I jumped at the chance to run with her, who wouldn't want to...she's the BEST running partner! We met at 9 to drop off her suburban at the finish and began our run at the start. Boy, they're not kidding when they said it's windy in Riverton. We encountered an invisible wall of headwind on an UPHILL. Kelli is queen of hills; while I huffed and puffed, she chat away like it's a walk in the park. I (we) had to walk at the top. We made a quick pit stop at the park before getting on the JRP. I really like running on the trail. There's an uphill, then a very nice downhill where we practiced running fast. I shouldn't have done it though 'cause it came back to bite me later. The next section of the route is off JRP. I didn't care for the narrow road on a two-lane hwy with poor road shoulder. Kelli assured me that there would be much less traffic on Sat. Then we turned into a rural neighborhood. There were some barking dogs in one house that would scare me bad if Kelli wasn't running with me. Then came the infamous "S" hill. I walked that while drinking. For some reason, (it could just be in my head), I could not pick up the pace after walking. That was around mile 8.5. My legs wanted to cramp up. I was glad Kelli was with me or I'd panic and call it quit. We made it to Redwood Rd which wasn't as bad as I thought. The road shoulder was wide and we had a nice tail wind. We made a loop back to the park where my car was and it was very tempting to just stop and go home. I was so glad Kelli was there and we didn't call it quit. There was a nice downhill to the finish but my legs were trashed and I couldn't take advantage of it. The last two miles to the finish would have been eternity if Kelli wasn't there to run with me. What a GREAT running partner and friend! Thank you! Thank you! Thank you! After we said goodbye, I went to the city hall to register for the race. I had a fun time running with Kelli. I'm sure by March 28, I will have fresher legs and ready for more FUN!!!! Here are the splits: 8:58, 8:59, 9:38, 9:09, 9:56, 9:44, 10:29, 9:59, 12:21, 9:49, 9:36, 9:46, 9:52. AP: 9:52 After I got home, showered, ate, I did the push up challenge final test. I was tired; but I wanted to show my 16 yr old that I could do it. I paused for 10 seconds after 60, again at 85, then with shaky arms made it to 100 and collapsed in a heap. I expected my son to applaud, but instead he said: "You didn't touch your nose to the floor." What nerve!!! He promptly showed me how it's supposed to be done. He didn't do 100 though, whether it's to save my ego or his, I didn't care 'cause I was too pooped to challenge him.
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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 |
| Had to be at the high school for a presentation and the legs were still tired so no running. Around the World core and Fast Abs 30 reps. Brain Training core exercises phase 1, 2, 3. NO phase 4 jumping today.
AM/PM Yoga. Love the stretches. I really need to get another Yoga DVD. WONDERFUL LUNCH!!! HAPPY ST. PATRICK'S DAY everyone!!!!
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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 | | 6.00 | 1.50 | 0.00 | 4.00 | 11.50 |
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What a gorgeous day! It would be so COOL and PERFECT if Boston's weather is just like today!!! Wore the Inspire 3 to let the Inspire 4 rest. I think I'll break out the new shoes this week. Ran 2 miles for warm up, then ran 8 x 0.5 mile repeats with 0.2 mile recovery jog. I'm happy that my "Yassos" were all under 4 min. (between 3:50-3:55); the recovery jogs averaged 2 min. There were lotsa runners, joggers, walkers out this morning. I "lapped" a lady from my ward twice and she gave a holler. FUN!!! Finish the run with 3.8 mile cool down up a gentle hill. 11.5 miles in 1:44:07. AP: 9:03. Splits: 9:31, 8:57, 8:04, 8:25, 8:35, 8:15, 9:10, 9:22, 10:05, 9:50, 9:18, 0.5 mi @ 8:56
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| Inspire 3 Sz 6.5 Miles: 11.50 |
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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 | 5.00 | 0.00 | 0.00 | 5.00 |
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Did the meetings in the morning. Went to the temple and had lunch there with my friends. The food is good and inexpensive there. Had parmasean chicken, rice pilaf, green beans, very rich gravy on the side, and chocolate truffle cake with berries, yum! Got home and ran in the middle of the afternoon. Boy, was it hot! There was a heavy smell of smoke from "open Spring burn". Ran 2.5 miles down then back up the hill on 3rd west. Was in a real hurry to get it done. Tonight is R.S. Birthday dinner, fun fun fun!
5 miles in 43:10. AP: 8:38. Splits: 8:38, 8:16, 8:26, 8:49, 8:58.
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| Inspire 3 Sz 6.5 Miles: 5.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Today is FIRST DAY OF SPRING!!! One month 'till Boston!!! I got out the brand spanking NEW pair of shoes that I bought in Jan. for a test drive. I tied, untied, laced and relaced the left shoe until the medial tibial tendon was happy. Ran an easy 6 miler in 55:19. AP: 9:13: Splits: 9:16, 9:16, 9:07, 9:10, 9:19, 9:09 All good numbers in Chinese! Last looooooooooooooooooooooong run tomorrow, Woohoo!
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 6.00 |
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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 | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
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Today's run was to be a "rehearsal run" for Boston. Carb loaded and hydrated as planned yesterday. With the time difference of 2 hours, I started my run at the same time I'd start the race in Hopkinton. I ran the "Boston similator" route that I ran a month ago except I added a big hill at mile 13 and extra 2 miles at the end to make it a 23 miler. I wanted to keep my average pace at marathon pace + 45 seconds.
Starting temp was mid 40's, partly sunny. Wore s/s shirts, shorts and sunglasses. Pre-run weight was 99. Ate breakfast of yogurt, banana and gatorade. The first 10K was a gradual downhill to the AF River. Drank 1st flask gatorade at mile 7 before running up Temple Hill. Kept my pace steady on the uphill. The next 10K was a gradual incline up through Highland to Alpine. Passed a few runners who were also doing their long runs on this stretch. Took 1 Gu at mile 10. Drank 2nd gatorade while running up the Alpine mountain before mile 13. It took 2:04 to run the half. I was wondering how Teena, Lowell, Kelly and Scott were doing at Moab. Took 2nd Gu at mile 17.5 while running up the two hills that I dubbed "Heartbreak Hills". Legs felt good enough to run the next two gradual downhill at marathon pace. Drank 3rd gatorade at mile 19 waiting for traffic light. There was a strong headwind coming from the south. The last two miles were tough, I could not pick up the pace. I was getting pretty thirsty. Drank 12 oz gatorade and 8 oz water as soon as I got home. Took an ice bath while sipping a warm cup of protein chocolate shake. Post run weight was 97. Ate a meal of halibut, asparagus spears and rice an hour later. Felt tired, went to see "Marley & Me" with hubby and mother-in-law who cooked us a nice dinner. 23 miles in 3:45:09. AP: 9:47
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 23.00 |
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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 | | 2.00 | 5.00 | 3.00 | 0.00 | 10.00 |
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4 weeks 'till Boston!!! Winter returned this morning. So I scrapped my VO2 max workout (was going to do 9 Yasso's). Opted to run a tempo run under "controlled" environment. Warm up for 2 miles then ran 5 miles at 8:34 and 8:27. Ran the last 5K at 8:20. Felt good throughout the run. Drank 6 oz water after 60 min of running. Walk for 5 min. cool down.
10 miles in 1:26:25 AP: 8:38 AM/PM Yoga Push up: 50, 15, 15, 20 with 5 seconds pause between sets Breakfast: kashi cereal with milk, yogurt, banana, gatorade. Lost 0.5 lb post run. Drank 24 oz water. Lunch: stir-fry of sugar snap peas, sweet red peppers & chicken breasts over rice, apple, almonds, blue berries. Found out my oldest son (eric) is on this blog. Too bad he lives so far; or he could do some training runs with Sasha and talk Russian.
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| Wave Rider 7 Miles: 10.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Just like Spring weather in Utah which can't decide to be warm or cold, calm or windy.... I had a hard time deciding what to run this morning. Should I do intervals, hill workout, medium long run, or what? I started out with just a l/s shirt and tights, brrr, it's colder than I thought. Went back to get a jacket, brrr, the hands were cold, went back to get gloves, the sun peeked out, went back to get sunglasses. I must have run over 0.25 mile to make wardrobe adjustments. I finally headed west to do the hills first. It's funny how after couple of warm up miles your body just tells you what you should do. The legs were sluggish. I ended up running 9 miles at an easy recovery pace. There was an intermittent headwind the entire run. It didn't matter whether I was heading north, south, east or west, the wind would come up then die but I never got a tail wind. Good thing I had my jacket and gloves. 9 miles in 1:27:58 AP: 9:46 I wonder...Is it common or normal to have uneven wears on your shoes? My left shoe heel always wears out more and faster than the right one.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 9.00 |
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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 | | 1.00 | 1.20 | 2.00 | 2.00 | 6.20 |
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26.2 days 'till Boston!!! Nothing like adverse weather to get the creative juice going. I really don't want to get another headache like I got yesterday from that wicked head wind and springtime allergy. So, what to do? Head down to the trusty mill, set it at 2% incline, crank up the fan, with channel 11 blasting away (there're several KBYU channels now with the digital converter box, cool) I ran a 10K with 8x400m intervals.
Warm up 1 mile ~ progressively increase every .25 mile (10:00, 9:40, 9:22, 9:05, 8:49). 8 x 400m intervals from mile 2 to 5.75 ~ Did .25 mi intervals @ 7:30. Recover .25 mi @ 8:34 in between. Cool down ~ slow pace down every minute by 7 sec. increments (8:00, 8:13, 8:20, 8:27) 'till I reach 6.2 mile. TT 51:39 AP: 8:19 Around the world + fast abs core workout 30 reps Brain Training phase 1, 2, 3, 4, omitting the single-leg box jumps (I'm a real clutz)
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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 |
| Hail, snow, wind, white-out blizzard! Need to run errands today. May be a short run later, probably not! Stay safe everyone!!! |
| 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Beautiful sunny cold morning. T in the high 20's, no wind. Wore tights, l/s shirt, thermafit jacket, headband, gloves & sunglasses. 6.2 miles recovery pace with 4 x 100m strides. TT: 58:30. AP: 9:26. AM/PM Yoga
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 6.20 |
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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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| | Race: |
Riverton 1/2 Marathon (13.1 Miles) 01:56:42, Place overall: 23, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 13.10 | 0.00 | 0.00 | 15.35 |
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THANKS EVERYONE for such a FUN RACE and PARTY afterwards!!!!
What great friends!!! Kelli picked up my packet, Bec picked me up at my house, all I had to do was show up to run this thing. Behold, so did the cold wind! I wish I had my running fleece; but all I had was my Boston jacket which was a bit heavy. It kept me warm 'till mile 8. In the process of taking it off, I had stopped the Garmin inadverdently for about 0.25 mile; so my splits are a little off. What a delight to see so many friends and bloggers, RivertonPaul, Walter, Jose, Allen, Nancy and many others. Marion and I pinned on our bibs in her car and hit the bathroom. At the start, Marcie N. found me and we lined up together and chatted 'till "gun off" and so did she, the speedster. My plan was to do this whole thing at marathon pace. There was a nice tail wind and gentle descend so everyone went out fast. I kept my pace within 10 sec of mp. I chatted with a few runners about Boston who noticed my jacket. We hit the first hill where I saw a gal in my age division. I passed her as we crested the hill and made it a goal to keep her at far distance behind. On the trail, a gal ran up to me and we chatted the whole way. She's trying to BQ at SLC in 3 weeks. It was fun to encourage her and give a few pointers. That made running up the hills and wind bearable. I was right on pace at the half way point.
I took a Gu at the aid station where we got off the trail, about mile 7. BQ gal took off. I gradually reeled her in and resumed talking. We chugged up the S hill and was surprised at how easy my breathing was compare to hers. With 5K to go, I decided to make the move to drop her. My legs felt great so I ran those at 8:30 pace (about 1/2 marathon race pace). After I crossed the finish, I kept jogging for another 2.25 miles. I wanted to run 4 but was worried that my bro-in-law, Bec, Marion and Kelli had to wait plus I didn't want to get lost. We had a great time visiting at the Pizzeria. Hubby was on his way home from skiing so he took me home. It was a perfect day!!! It was a nice Sat. long run, no soreness to speak of today.
Question: does anyone know if division winners get any prize besides a medal? I didn't have my result card when I went to get my medal and the guy was hesitant to give it to me. Also, my bro-in-law left without his medal, he took 2nd in his AG. He flew in to run this thing and flew out the same night. I wonder if they still have his medal.
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 15.35 |
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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 | | 1.50 | 7.50 | 0.00 | 0.00 | 9.00 |
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Father Winter & Mother Nature must had a fight this morning! Cold, wind, snow greeted the Wasatch front again. Reluctantly I resorted to the TM. Warmed up for 1 mile or so then ran a tempo 7mph pace. 9 miles in 1:18:15. AP: 8:42. AM/PM Yoga. I sure hope the weather co-operates sometime this week so I can do my 9th Yasso's workout. Weather man said there's a storm coming about every other day. |
| Old Inspire 3 Sz 6 Miles: 9.00 |
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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 | | 1.00 | 3.75 | 0.00 | 4.50 | 9.25 |
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Seize the opportunity between storms to get in a speed workout. Temp was 32, cloudy, slight breeze from the south. Wore l/s top, tights and sunglasses. Did the 7 Dynamic Flexibility Exercises to loosen up the muscles. Ran 1.5 mile to 1200 E for warm up. Began running the Yasso's 800s at the corner of 3200N & 600E. Ran intervals of 0.5 mile and recover for 0.2 mile counter-clockwise around the block. Got a little wheezy on the 6th and 7th set. Very happy to get in 9 Yasso's between 3:55 and 3:57. Legs felt great. Debated whether to do 10. Decided to save it for next week. I think it's good to finish a workout with something left in the tank. Cool down for 1.5 mile at marathon pace. 9.25 miles in 1:21:04. AP: 8:49. Splits: 9:22, 8:10, 8:31, 8:13, 9:06, 8:25, 9:06, 8:49, 9:00, (last 0.25 at 9:05).
March total mileage: 211. Mileage this year so far: 638. I think my body is getting comfortable with an average weekly mileage of 50.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 9.25 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy in 47 min flat. AP: 9:23 Going to get me some new running socks. |
| Old Inspire 3 Sz 6 Miles: 5.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Didn't sleep well last night. Had a training meeting at Temple Square this morning. Got home in the afternoon, ate a big lunch, was very sleepy. The weather forecast said it would rain/snow tomorrow. So rather than take a nap which would ruin my sleep tonight, I changed into running clothes and went out for a hilly run. I was over dressed. Took off the jacket 1.5 mile into the run. Legs were sluggish at first. Turned around at mile 3 and sprinted up the 1.5 mile hill. Felt good running uphill and good steady pace throughout. 6 miles in 56:56. AP: 9:29 Splits: 9:46, 9:23, 9:42, 9:02, 9:32, 9:28. ***My Boston "racing wardrobe" arrived from Adidas this afternoon. I LOVE the jacket. The neon yellow shirt is awesome. The fabric is soft and stretchy. The color is very vibrant. Hubby should be able to spot me unless thousand others are wearing the same yellow shirts. The adiStar split shorts is a bit too short. I think I will exchange the shorts for something more modest. I am getting SO excited for Boston!!! ***
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 6.00 |
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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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Conference weekend means family dinner at my house which means I have to clean and cook. I'd rather be running. O well... it's too windy, cold with snow/rain anyway. I did take a nap after lunch. Why do I get so sleepy after I eat? Do you ever? OK, we're meeting at 7am tomorrow at the Lehi JRP for long run. You are all welcome to join us. We are water-proof-dye-in-da-blue-nut'n-gonna-stop-us-fun-lovin'-red-hot-pink-chicks-crazy-runners!!!! FUN!!! FUN!!! FUN!!! RUN!!! RUN!!! RUN!!!
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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 | | 13.25 | 4.00 | 0.00 | 0.00 | 17.25 |
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DA Water-Proof-Nut'n-Stops-Us-Red-Hot-Pink-Chicks-Crazy-Runners ROCKS!!! We did it!!! Marion and Luzy Lew, Maurine and Leslie, Rachel and I, 6 brave RHP chicks met at the JRP this morning. It was snowing and wind blowing from the north...but nut'n stops us nuts. We weren't the only nuts on the trail. There were a group of 3 guys and a group of 2 gals and one solo guy on the trail braving the cold, snow and slush. Luzy Lew and Rachel were the lead pack. I warmed up with the others. The spirit was so positive and cheerful. Almost a mile into the run, I took off to catch Rachel and Luzy. We then ran all the way to the top, the wind was pretty fierce. At the turn around by Camp William, Luzy showed us some cool stretches for the piriformis. On the way down I was worried about the slippery; Luzy gave me a tip on how to "slide". The rest of the RHPCs marked the snow where they had turned around (about mile 3). We soon saw them about a mile from the car. At the car I took 1 Gu and drank water. Running south with the wind in our back was good. I love the chatting and the miles just flew. We got back to the parking lot and found Maurine keeping warm in the car. Conference had just started. Rachel and I stretched a little. She left us with the yummy muffins, organges and OJ and had to go home. About 35 min later, the rest of the RHPCs got back. We had hot chocolate with Marion's whip cream, muffins, bagels & cream cheese. We visited in Leslie's warm car and laughed our heads off. THANK YOU for running with me today!!! I wouldn't have braved the storm this morning if it weren't for you wonderful ladies. I had a great time. I will always treasure the memory of this run, the last long run before Boston. I forgot to restart my Garmin at the mile 5 turn around. Going off Rachel's, we ran 17.25 miles. Sorry Luzy we MADE YOU run more than you planned. TT: 2:44:18. Splits: 10:43, 9:08, 9:22, 10:48, 10:46, 10:31, 10:00, 9:50, 9:14, 9:30 9:30, 9:22, 9:10, 9:22, 9:03, 8:53, 8:52.
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 17.25 |
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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 | | 2.00 | 3.25 | 0.00 | 5.00 | 10.25 |
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17 years ago today, a Monday morning after General Conference, I went into labor and gave birth to a beautiful perfect baby boy who completed our family of 8. This morning that baby boy towered over me, scarfed down breakfast and off to conquer AP History and Calculus. Where did all the time go? In two weeks I will be standing in the corral with thousands of excited runners at Hopkinton, watching the F16s zoom overhead in a hopefully calm blue sky. This morning the Utah sky is clear blue, the air is fresh, trees are budding, birds are chirping. What a perfect day to do my last 10 Yasso's run. Had a breakfast of yogurt topped with Kashi cereal, 1/2 a blueberry muffin with milk, water. Did the Dynamic Flexibility Exercises: Tilt Walk, Zombies, Trunk Rotation, Lunge Walk, Lateral Lunge, Foward Leg Swing, Lateral Leg Swing, Heel Bounce. Wore my Boston 08 s/s shirt and shorts (ahhh, no more tights and jackets), sunglasses and set my Garmin to show pace, average pace and lap pace on 3 different screens. Ran 1.5 mile for warm up. Ran 10 Yasso's around the block just like last week, 10 x 0.5 mi at 5K race pace, 0.2 mi recovery at marathon pace in between. Legs were tired but felt good with 1.6 mile cool down. 10.25 mile in 1:29:15. AP: 8:42. Splits: 9:13, 8:16, 8:15, 8:06, 8:59, 8:23, 9:02, 8:37, 9:11, 8:54, (last 0.25 @ 8:58)
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 10.25 |
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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 | | 1.00 | 2.00 | 4.75 | 0.00 | 7.75 |
| Ran west to 12th W. downhill then uphill for 2.6 mile as warm up, keeping steady effort for the uphill. Then ran the remainder 5.15 miles on gentle rolling terrain at tempo pace. Other than a brief moment around mile 3.5 where the anterior ligament above the left knee was achy; felt great and strong throughout. Stretches post-run.
7.75 miles in 1:07:49. AP: 8:44. Splits: 9:21, 8:57, 9:03, 8:38, 8:32, 8:38, 8:25 8:14.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 7.75 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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I was about to call my friend, Wendy to see if she wants to go for an easy run with me. I had not run with her since end of Oct after SG. Right then the door bell rang. Guess who were standing there all sweaty and smiling, Wendy & Mary. They came by to wish me luck for Boston and informed me that they hadn't run all Winter, subsequently are not running Ogden and now just starting to train for SGM. How time past when you're busy. I can't believe I've been training for 6 months. We had some fun giggles about their winter "fat" and my humongous legs. Ran 4 easy at average pace 10 mm. Glad I got the key workouts done the last two days; a storm is brewing. So much dust from the wind that I can't see the mountains.
Off to a busy day making leadership prep. and refreshments for tonight. I'm making 100 yogurt parfeit...hope the brethreans like it; I know the sisters will.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I could not fall asleep last night. Early morning meetings. Off to go to the temple now. Busy day with shopping and evening events. Hope to get some core workout in today. |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| My feet are killing me!!!! I was in heels (only 1.5") all day yesterday. I even ran on the streets of Salt Lake to make it to WICKED. I wish I could wear my running shoes to meetings, temple, shopping, wedding and the broadway show. But people already had to look "down" at me with my 4'10.5" frame. Sigh! Vanity won over sanity! I just had to test my feet to see if I could run. I thought I was running slow. About mile 3.5 my left knee and right calf started to complain. Yikes!!! I hope all these little ailments go away in 10 days. 5.25 miles in 47:42 AP: 9:05 That was dumb! Around the World Core and Fast Abs AM/PM Yoga
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) 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 | | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
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When I went to bed last night, the legs and left foot were still sore. Hubby was up early to go to the 6am temple session. I debated what to do. I couldn't go back to sleep. Saw that there was no rain and not too cold (T. low 40's). Bec's counting on me to pick her up. What the heck, I got dressed, ate breakfast, and did a few stretches and was warm enough to wear shorts. Picked up Bec at 6:40 and arrived to the Porter Rockwell Park at 7:00. Didn't see anyone other than one lady who kept smiling at us (who turned out to be Metcalf). Sorry to see a text message from Marion that she's up all night with sickness. Maurine arrived, then Kelli, Rachel and Heidi showed up. They have already run 6. Maurine gave us a "run-down" of the parkway lay-out. Off we went. Rachel and Bec lead the pack, Heidi and Kelli were the middle pack, Metcalf and I stayed at the back of the pack while Maurine ran up on the equestrian trail. It was fun talking and soon we're running up to the base of Traverse Mountain. The parkway took us up to the point of the mountain for 5.6 miles where we turned around. We got back to the park where there were families of Easter egg hunters. Rachel and I ran around the park at the end for another mile. I'm glad I went. The calf muscles were a little tight on the way down at around mile 8; but otherwise it was a nice recovery run. THANK YOU Metcalf for helping make the miles go by so fast. I would have been lost without you since I'm severely directional challenged. It was so fun chatting with you. Kelli brought us yummy Kneaders sugar cookies in the shape of bunnies. Rachel brought us orange juice. What a treat after a fun run with friends! Kelli presented Bec and I bags of Boston Baked Beans for good-luck send-off. THANKS, KELLI!!! WHAT AN AWESOME, THOUGHTFUL FRIEND! You girls are the sweetest, nicest running friends ever!!!! It was a perfect taper run on a perfect day!
12.15 miles in 1:57:57. AP: 9:42 Splits: 9:45, 9:20, 9:17, 10:16, 9:59, 9:53, 9:39, 9:33, 9:49, 9:41, 9:41, 9:31
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 12.15 |
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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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My legs felt tired on Sunday. I spoke with my son who advised me to not run at all this week (may be couple of miles on Thu. or Fri.) and to get 9 hrs sleep daily to let the legs recover.
Well, I did not listen. The gorgeous weather and the brand new Boston race shirt was calling me to go for a "test run". From the get go the legs were dead. 2.5 mile into the run my right calf and left quad started to hurt. I had experienced those pain the last two weeks of running and would seem to get better as the run progress. Not today... It was a painful death march home. I should have listened to my son. I will take the rest of the week off and hope my leg muscles recover in time.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) 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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I did NOT do any running or exercise today! My body felt like a freight train had run over it this morning. I took my blood sugar after Teena called. I didn't want her to panic. I was only able to do 3 of the things on my list; none was strenuous, y'all can rest assured. I'm gonna take my blood sugar first thing in the morning and hopefully it is normal. I do have a question. Has anyone lost weight during taper?
I just got a call from my son's friend's mother telling me that her child was diagnosed with Pertussis and Steven was exposed. Wonderful...I get to call the health department tomorrow to find out what I need to do.
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Couldn't sleep having nightmares about Boston. Called the health department and left message... hadn't heard back yet. Snow/rain/cold was my excuse for NOT clearing the tree branches from pruning we did. Living on an acre with 25 fruit trees and a jungle of poplars is a real pain. Got on the treadmill and did workout #10 with variable speed and incline. Max speed was 7, max incline was 10. Kept pace steady on the three "hills". Legs felt tight around mile 2.5 but loosen up afterward.
5.25 mile. AP: 10:00. Around the World Core 25 reps. AM Yoga Had a fabulous lunch. It was a burst of sunshine in the midst of a stormy day. THANKS Teena!
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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 |
| Today was almost an identical day as last Thursday minus going to see Wicked. Went to the temple. Shopped for last minute Boston stuff: cheap air mattress, snacks, gum and lots of Costco frozen food for Steven (he operates the micro-wave oven like a French chef). Got the house ready, started the laundry. Went to a wedding. I'm so pooped. I need to go to bed early. Too much to do...too little time! |
| 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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Just HAD to run a little to make sure I still remember how. I got all warmed up and didn't realize I was running at marathon pace. Promised myself not to go too far. 4.25 miles in 37 min. Oh, I gained one pound, I'm so excited, must be the cake and ice-cream at the wedding last night. Going to pack now! So much to do...so little time. I hope I can sleep on the plane. Last year I did not sleep a wink for 3 days. I dozed off on the bus ride to Hopkinton 'cause our bus was caught in traffic. I hope to have more time at the Athlete Village this year to soak in the pre-race vibes and energy from all these other awesome athletes. I am running this race for three very special girls. It's gonna be GREAT! THANK YOU SO MUCH EVERY BODY FOR YOUR WELL WISHES, LOVE & SUPPORT!!! YOU ARE MY VERY BESTEST RUNNING FRIENDS!!!!
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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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Getting to Boston
Late Friday night, Hubby and I went to pick up Da Coach (TomSlick) in Sandy for our red-eye flight to Boston. I could tell Coach was trying to sit still and quiet so I could sleep. Bless his heart, none of us could sleep sitting upright. We got to NYC at 6:00 am Saturday and sat at the JFK airport for another 3 hours.
We finally made it to Boston Logan airport where Jeff, my son, flying in from Chicago was waiting at the luggage claim. It took us an hour to get to our hotel, the Radisson where my brother-in-law, Gary, from Hong Kong was waiting. The best way to get in and around Boston is riding the T. For $15, you can get a 7-days-unlimited-ride "Charlie Pass".
After checking in the hotel and a quick lunch we went to the expo at the Convention Center to pick up packets, gather some freebies, did the marathondvd personal message, etc. It is a mega expo, runner's mecca, skinny people convention all in one!!!! I saw lotsa Kara Goucha look-alike.
While leaving the expo I got a call from my oldest son, Eric. We chatted about Boston and all the hoopla when he finally said: “BTW, I’d like you to meet the newest member of the family!” What???!!! I just became grandma for the 4th time??!!! His baby girl was born at 6:54 am weighing less than 6 lbs and 17” long on the new mother’s own birthday, 3 weeks early, but healthy. What a wonderful news!!!
At 5pm we met up with MarcE, Canyon (Marcie N.) and Rhett to go to Fenway Park for the Sox game. I learned all about the Green Monster and America’s favorite pass-time from Canyon. I confess that I do not care for the Fenway food-fair. My carb-load dinner of a cup clam chowder, a pretzel, a roast beef panini sandwitch and a bottle water cost $22. I was getting cold so after seeing a home-run (the most important thing to see) at the end of the 6th inning; we went back to the hotel. The Red Sox beat the Oreoles 6 to 4.
Gary was carb-loading in earnest (I should say: he FORCED himself to eat). Every time Gary ate, hubby would question why I wasn’t eating. I must not be doing the carb-loading right. The two of them brought back some Chinese take-out and forced me to eat. Aaagh!
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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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The Day before the BIG DAY!!!
Sunday we went to Sacrament at the Boston 2nd ward which turned out to be a Haitian Branch. It was neat listening to Creole. They sure sang beautifully. Rhett came with us and I could tell he had a hard time walking with his PF foot pain. After church we stopped at Chinatown for lunch…more carb loading!!!
Rhett was such a good sport. He has such a happy disposition and positive attitude about everything. We really loved his company. In the afternoon, I went back to the expo to exchange the shorts and saw Lark. I was sad to learn that he had just turned in his chip.
In the evening we met up with the gang (my family, Slick, Canyon, MarcE, Rhett, all stayed in the same hotel) for the pasta dinner. It was disconcerting for me to sense Slick’s struggle with the idea of his longest race the next day. He had knee surgery in September and had been trying hard to rehab that knee to the point he can run slowwly. I felt so helpless...such is life. But I know he would be fine and would probably offer kindly advice to fellow first-time-Boston-runners along the way.
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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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| | Race: |
113th Boston Marathon 2009 (26.2 Miles) 04:02:51, Place overall: 16242, Place in age division: 268 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 21.20 | 0.00 | 0.00 | 26.20 |
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Celebrating 24 weeks of Training
Boston 2008 was such a wonderful experience that the moment I crossed the finish line I wanted to return and run it again. I had the best time in more ways than one. I wanted Boston 2009 to be as wonderful. I began training a month after SGM’08 for 24 weeks. I was disappointed that Teena had to defer. But I was happy that my brother-in-law, Gary, from HK was running (he deferred the last 2 years); and my son, Jeff, from Chicago was coming to see me and his friend, Becca run. I think I was more excited about seeing them and my running friends than the race itself.
My three goals were:
Satisfied ~ Finish without charlie horse (which has plagued me in races).
Happy ~ Run a qualifying time (need 4:05:59 to BQ).
Ecstatic ~ Run a PR (Boston’08 was 3:57:09).
I followed the 24 weeks training plan to the tee. I felt that I peaked around week 20 and was loosing steam during the last month. The week before the race I felt very fatigued. However, I have learned much about core strengthening and getting better at finding my pace.
I could never sleep the night before race. Gary and I were up before the alarm. We met the gang and walked to the bus line. It was fun talking with Canyon, Rhett and Gary on the bus ride. We got to Hopkinton with 2.5 hours to spare. Thanks to Lark’s air-mattresses, we made ourselves comfortable at the Village. All that carb-loading really did me in... visiting the PoP three times.
Soon everyone headed to their corrals and I was left all by my lonesome self. I called Lowell several times with no luck. I waited till the last possible minute before heading to my corral. It was hard deciding what to keep and drop off. I ended up wearing shorts, short sleeve top and gloves. The temp was in the low 40’s; but the wind chill made it feel more like 30’s. I was glad to have a kitchen garbage bag on for the walk to the corral.
The race started just as I got in the corral and all of a sudden I felt another “need to go”…too late. It took 8 min. of walking to the start line. I started out really slow (9:28 pace). There were just too many people. I kept looking for Lowell and Terry with no luck. I did talk to lots of 60ish men along the way.
My plan was to run the whole thing at steady pace or at least even effort. I dedicated the first 10Ks to Emi, my new granddaughter, having fun and enjoying the crowds from all these little towns. Gotta love the quaint homes and shops in New England. 10K time: 56:38
The next 10Ks was for Teena…funny how many girls I saw resemble her along the route. Oh, how I wish we could run these middle miles together. I momentarily lost the hearing on my right ear to the Wellsley girls’ crazy screams. I passed a girl dressed as Minnie Mouse, a girl or boy in tutus, lots of “Go Liver” and “Run for Dad/Mom/Son”. 20K time: 1:53:54. I passed the Holts father-son team. What an inspiration. I passed Jay (the guy with oxygen tank) and two amputees who reminded me of the third girl I dedicated the third 10Ks to, Jeane, Teena’s cousin whom I finally had the pleasure to meet a few days before the race at the hospital. She's one courageous lady. 30K time: 2:50:23.
I saw Coach Slick chugging ahead after mile 17 at the beginning of the Newton hills chain. I wanted so bad to run with him; yet too selfish to let go of my BQ goal. I gave a meager encouragement and offer to "pace" him. I gained a much greater respect for Slick for his toughness and tenacity. I was lost in my own thoughts during this stretch and lost count of the hills. I started to feel twinges of cramps and saw my PR dream faded. Thanks to the great cheering of the Boston College crowd, I found a second gear and dedicated the remaining 10Ks, a mile each, to my six children. 40K time: 3:50:04.
My quads started to burn with 3 miles to go. I fought the urge to walk, praying for Charlie horse to stay away. I concentrated on picking off road-kills, passing many runners. The crowds were incredible. I couldn't possibly disappoint the spectators who called out my name. I side-fived lots of kids along the way. At the Citgo sign I looked at my Garmin and realized that the sub-4 goal was not gonna happen. However, unless something disasterous happened, my BQ goal was in the bag.
My next mental focus, the last 0.2 mile was dedicated to my husband, the love of my life, the reason I run. Imagine my joy after running up Hereford, among the sea of cheering people, I saw my hubby standing behind the barricade on the right side on Boylston by the Convention Center. Tears welled up and I wanted to run towards him; but I was afraid my legs would cease up if I stopped to kiss him. So I gave him a smile and wave and sprinted towards the finish. I punched my Garmin reading 4:03:00. It accidentally got restarted when I put my jackets while walking on Stuart St. My official time was 4:02:51, good for another entry to the 114th Boston.
Everyone in our group did very well. Gary met his goal of running every major marathon under 3 hours. His time was 2:58. We bid goodbye to Rhett; amazed at how fast he ran with a painful foot coming in at 3:08. MarcE triumphantly nailed his goal at 3:19. Canyon (Marcie N.) running her 50th marathon finished in 3:48.
The fun resumed as the whole gang met at 5 pm to head to the post-race celebration dinner at Durgin Park where Slick had made reservation and good to have Lark joined us. We then went to the post-race dance. It was neat to watch the race video. Great Fun!!!
The next day, hubby made me send a check to Marathon Tour and reserve a room at Radisson. We really like the location. Hope y'all sign up for Radisson now. Can’t wait for the Celebration of Boston 2010!!! WooHoo!!!
THANKS everyone for such a wonderful Celebration of Boston 2009!!! You're AWESOME and the BESTEST!!!! |
| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 26.20 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | 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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Went to hotel swimming pool, (ok, I don't know how to swim) to do 45 minutes of water jogging, stretching, running. I was able to walk normal; but getting down the stairs (there're lots of them in the T stations) was a different story. We walked to Chinatown and had an early lunch at the Hong Kong Eatery, a little hole-in-the-wall cafe. I got to eat some dishes from my childhood days. It was memorably yummy.
Jeff met up with Becca and her family to tour Concord. Hubby and I took the T across the Charles River to tour the Harvard Square. I've always wanted to study at Harvard. It was raining all day. We then visited the JFK Presidential Library and Museum (indoor staying dry).
I was so tired that everytime we sat down to watch a film presentation, I would fall asleep. But wearing a Boston jacket got me the sympathies of other visitors. Other Boston jacket clad folks would give me a "good-job smile" or chatted about our times. Locals would give us the "congrats". It was really neat.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Happy 31st Anniversary to hubby and me!
It was heavnly to sleep in, no need to make the bed. I went to the fitness center with swimming suit and crocs thinking I would do some pool running. The pool was temporarily out of service. So I jogged 2 miles on the treadmill and 2 miles on the elliptical with my crocs. The other people in the center must think I was some loonie-toonie. Finished the workout with Around the World Core.
We walked to the Boston Commons (same location as the race bus pick up) and met Becca and her family. Her mom presented me with this beautiful pendant/necklace which was custom-made by her sister to commemorate our Boston race finish. THANKS Jana and Jenny and Becca.
We hung together and walked the Freedom Trail. We had lunch at Quincy Market, same location as the post-race-dance-party. We visited the Bill Rogers Running Store. We went to Mike's Bakery for some sinfully delicious calzoni and Boston cream puffs.
In the evening hubby and I went to Loesw's Theater by the Boston Commons to watch "State of Play". Our hotel sits in the middle of a theater district and very close to a hospital and Chinatown. It is 0.4 mile from the finish line, couple of blocks from Boston Commons and T stations.
I figured we must have walked 10 miles 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I slept in again today and only had enough time to pack. My suitcase was small so had to discard lots of stuff. It was sad to leave Boston. We had a 4 hour lay-over at New York. A kind gentleman, Tom, saw my Boston jacket and was so "proud" of my running it that he took me and hubby as his guests to the Crown room. Wow, I didn't know you could wait at the airport in luxury. There were comfy seats, TV, all sorts of food, salad, petite sandwitches, mini fruit tarts, mouuse, vegies, cheese, snacks, drinks for us to enjoy free of charge. I only wish they had a treadmill 'cause I was itching for a run.
We made it home around 9pm. |
| 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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6 recovery miles with strides. Total time 58:15. Legs were a little tight but otherwise felt great.
Went to see the show "the Soloist", a thought-provoking movie about the homeless in L.A. Jamie Foxx is an amazing actor portraiting a mentally ill musically talented cellist living in the streets of L.A. I love the music in the movie. | |
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| 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 | | 1.00 | 7.30 | 0.00 | 0.00 | 8.30 |
| It was supposed to be a recovery easy run. The 20mph NNE wind at Boston must have followed me all the way to the Lehi Bench. The run turned into a "trying to stay upright normal running form" training run. Man, what's with the wind?!!! It felt great to be running with no time goal, just me and my reflective thoughts of Boston and upcoming Ogden marathon and going to see my new grandbaby girl in Iowa. The lawns in the neighborhood have turned a vibrant green, tulips and daffodils are everywhere. I love Spring. 8.3 miles in 1:16:01. AP: 9:09. Splits: 9:34, 9:13, 8:55, 9:10, 9:15, 9:15, 8:54, 8:58, 8:58
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 8.30 |
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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 | 1.00 | 7.00 | 0.00 | 8.00 |
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Can't believe it's been a week since Boston. How time flies! A year ago this time I was on my way to see my new grandbaby in Texas. I can't wait to see and hold my new grandbaby in Iowa. These two baby-cousins were both due on May 10, a year apart. In years to come, I'll have to take them to Boston to celebrate their birthdays and to cheer their Nana!!! A beautiful morning for a run, a bit on the cool side, perfect race weather. T.35 sunny, slight breeze, wore l/s top and condition tights. Ran same route as Sat. Felt great.
8 miles in 1:08:15. AP: 8:32. Splits: 8:55, 8:42, 8:18, 8:08, 8:23, 8:30, 8:41, 8:34 Off to lunch with Olga and Wendy.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 8.00 |
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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 | | 2.00 | 3.00 | 0.50 | 0.00 | 5.50 |
| Ran 3 miles with Mary, Wendy & Beth, then 2.5 solo. Mary and Beth will run their first marathon if they win the SGM lottery. Wendy is in via the Runner Series. All three just started their training last week. They had a zillion questions about Boston. So fun to recap and get them excited about marathoning. 5.5 miles in 50:40. AP: 9:13. Splits: 9:54, 9:21, 9:12, 9:02, 8:58, 8:32 Around the World core Bicep, tricep AM yoga
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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 | | 1.00 | 3.00 | 2.50 | 0.00 | 6.50 |
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What a gorgeous day. Wore s/s shirt and shorts, a bit chilly running north with the breeze; but perfect once warmed up. After 1.8 miles of warm up around the block, I hit the hills. It felt good to run the hills and thought about the Newton Hills. After the run, I walked 0.25 mile for recovery. I'm gonna walk after every key workout and stretch frequently. I think that's the key to muscle recovery. 6.5 miles in 56:15. AP: 8:39. Splits: 9:11, 8:41, 8:01 (downhill), 8:18, 8:47, 9:00, (0.5 mile @ 8:30)
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Another beautiful day! Ran west to 16thWest about 2.4 mile and up onto the Murdock Canal Trail. I haven't run on this trail since last Fall. The water level in the canal is medium as it hasn't got any snow run off yet. It was nice going east with the snow-caped mountains against a clear blue sky. The trail is about 2.75 mile long, easy on the joints and keep me from running too fast. The legs started to feel the residual of the marathon during the last mile. I will take a rest day tomorrow. Walked and stretched. Made a protein smoothie with tropical fruits and blue berries, yum!
7 miles in 1:04:50. AP: 9:16. Splits: 9:44, 9:09, 8:58, 9:03, 9:13, 9:18, 9:22
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 7.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Around the world core and AM yoga. No running today. I need to do some major house cleaning, shopping and running errands.
I hope the rain holds off for my friend's garden wedding reception. I get to help. It is gonna be beautiful and so fun. I'm so excited!!! Tomorrow we're running at the Lehi JRP, meeting at 6 am, rain of shine! Everyone is welcomed to come and have fun with the "water-proof-dye-in-the-blue-nut'n-stops-us-RHPC-crazy-runners!"
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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 | | 1.00 | 15.00 | 0.00 | 0.00 | 16.00 |
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THANKS Rachel and JonA for coming out to run with me!!!!
Yesterday, I was on my feet from 4-10:30 pm helping with the wedding reception. We had everything all set up nicely outside; then came the rain, gathered everything inside, then took everything back out again 'cause the rain stopped for about 45 min. Then back inside again 'cause the rain came and never let up. It was a lot of fun seeing so many friends. Too bad we couldn't enjoy the lovely garden.
I could not fall asleep. My back was killing me. My feet were okay 'cause I wore "grandma shoes". I dozed off for 2 hrs at the most. I got to the JRP at 6:10 am and thought everyone had left or didn't come. To my surprise, Rachel, JonA, my neighbors, Wendy, John, their daughter Stephanie, Beth and Mary were there waiting. THANKS everyone for braving the rain and waited for me. We missed jun, Marion, Maurine and LuzyLew, Kelli and Scott.
JonA, John R., Rachel and I started out together; then the two guys dropped us. John turned around to go home leaving Jon alone to speed up the hills like nothing. He caught us on the way back to the car. The three of us ran south for another couple miles; then Jon turned around to leave. Rachel was the best running partner. She was so positive. I did not like the wind and rain. Our clothes, socks and shoes were dripping wet. I felt cold only when we stopped running. We saw flocks of pelican, black cows and their babies, a mule and one skunk. Rachel has trained and worked so hard. She is a talented runner. I have no doubt she is ready for Ogden and will run a fantastic time. My Garmin was dead. So I'm copying off Rachel's. 16 miles. AP: 9:02. Splits: 8:49, 8:44, 8:33, 9:45 (hills), 9:15, 9:08, 9:16, 9:08, 9:10, 9:00, 8:48, 8:58, 9:03, 8:58, 9:08, 8:47.
Driving home I saw a 5K race in progress right on the road in front of my house. So I got out and cheered and ran some with them. I heard about this race last night from a friend. She "forbade" me from entering this race saying: "You can't run this because I want to win it." Darn! Busy getting set up for Stake Conference, hosting the dinner. I had to miss my nephew's baby funeral. It is also my son's Prom day/night . I am feeling happily tired!
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 16.00 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 1.00 | 0.00 | 7.00 |
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I dee-doe-dah-doe around the house all morning, catching up with laundry and such. By the time I went out for the run, the weather got weird. A patch of dark clouds followed me with rain and breeze for the entire middle 5 miles. Hope it was not a bad omen. I think I outsprinted the dark cloud on the last mile. Walked 0.25 mile home with the sun beating down on me...so much for cooling down.
7 miles in 1:01:07. AP: 8:44. Splits: 9:19, 8:50, 8:38, 8:42, 8:43, 8:42, 8:10
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) 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 | | 2.00 | 1.00 | 0.00 | 2.00 | 5.00 |
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Went to the HS track to do the "Break the Taper" interval workout. It's been a long time since I ran on the track. It was winter of 2007 when there was snow on the track. The HS has installed artificial turf and new track surface last year. Warm up with couple minutes of Dynamic Flexibility Exercises and 1 mile around the track. Wow, the track is so springy that my warm up mile came in at 8:52. That's too fast. The plan was to run 10 x 400 at 5K pace with 1 min. rest. By the 6th interval I was getting very tired, hot and thirsty. The Dance Company and Football Team came out to the field and was warming up on the track. I didn't want to embarrass myself or my son; so I cut it short with only 8 sets and jog for 5 laps to cool down.
Time (pace) for the 0.25 mi intervals: 1:51 (7:28), 1:43 (6:54), 1:45 (7:01), 1:49 (7:19), 1:48 (7:13), 1:49 (7:19), 1:52 (7:30), 2:00 (8:10) 5 miles TT: 45:24 AP: 9:04
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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Ran with Wendy and Mary 2.5 easy pace. AP: 9:40 Around the World Core + Fast Abs 30 reps. Bicep, tricep lifts 3 X 15 AM/PM Yoga Breakfast: yogurt, Kashi cereal, banana, apple, EmergenC, 16 oz water
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 2.50 |
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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 | | 1.00 | 2.25 | 3.00 | 0.00 | 6.25 |
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My quads were achy last night sitting for 3 hrs at the SL Community College Honor Dinner/Program. The food was good (Marriott's food isn't the best). We had fresh fruits and mediteranean and Asian skewers for or'derve (sp?) The dinner was spinach salad w/ candied walnuts and grapes, halibut with herbed rice and aspargus, dessert was black forest chocolate cake. The academic people sure like to talk and so did the senators. Anyway, this morning I woke up with the same achy legs. Had to hurry to get the run done so I could make it to my meetings and temple. Ran the "Break the Taper" workout: 3 X 2000m at 10K pace with 2-3 min. rest. Half mile into the run, it dawned on me that I had set the Garmin at 20K interval instead of 2K. So I stopped, reset the thing and ran for another mile for warm up. T. was 53, sunny, a bit windy (headwind for 3/4 of the run). I don't really know how to do this workout other than run the 2K as if I was racing a 10K. Lap splits: Warm up ~ 9:25; 1st inerval @ 8:51 w/ RI @ 9:16; 2nd interval @ 8:27 w/ RI @ 8:55; 3rd interval @ 8:05 w/ RI @ 9:00 6.25 miles in 53:20 AP: 8:50 Had no time to stretch well. With all that sitting for hours in meetings and in the temple, my left knee (I think it's the IT) is huring and the quads are sore. I hope I haven't done any damage. This taper thing is so tricky. No running tomorrow so I can run 12 on Sat. I probably won't do Sasha's 5 miler race.
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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 |
| I slept in this morning. The quads are still a little tight. The ligament on the outside of the left knee (I used to know all these anatomical parts. Now my brain is mush.) is still sore. I am not running today. However I have lots of errand to "run" and a busy evening. Hope the legs are up for 10-12 miler tomorrow. Have a GREAT weekend everyone!
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| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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THANKS RACHEL & LOWELL for a GREAT 12 miler! Ogden here we come!
Dr. Rachel confirmed it...I have ITBS. She showed me some stretches and went as far as laying down on the parking lot to show me one I could do all day long in front of the TV. What a great friend! I should be good to go for Ogden if I #1 Faithfully stretch that IT, #2 Hydrate properly per Lowell's instructions. What a great morning. So excited about the run that I was up at 4:30 am. Picked up Lowell at their motel in Sandy and got to PRT right at the same time Rachel pulled in. Lowell, Rachel, Annette and I ran the route we did on Easter Sat. 4 weeks ago. There are a lot more runners and walkers this morning. The T. was perfect in the mid 40's, sunny, NO wind! Lowell and Rachel took turn telling stories while I huffed and puffed and listened. My IT was bugging me until it got warmed up. Then it got really bad running downhill on the return. My Garmin was still set at metrics and stopped after 9.66K. I need to look at Rachel's splits later. At mile 10, Lowell announced that we would run 1 mile fast and back down on the last mile. Rachel obeyed and took off like the wind. She has speed in them long legs and even turned around to run us in the last mile. Lowell gave us some great tips and advice for Ogden. I'm glad he came all the way from Idaho to run with us.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 12.00 |
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| 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 |
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What's harder, DNS or DNF? How do you positively and constructively channel your pent-up energy? What do you do to stay sane when you want to run so badly and can't? How do you get rid of ITBS? Smooth is currently lame, lazy and on the verge of .... Hubby is ready to commit her to a psychiatric facility. HAPPY Monday to y'all! Hope those in the SGM lottery WIN!!! GOOD LUCK and smart tapering to those running Ogden in 6 days!
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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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Last night I dreamed that I was running on the beach. I kept sinking in the sand and going nowhere. When I woke up, the knee pain was gone. But it came back when I knelt to pray. Hubby make me promised ~ NO running today. Wendy, Mary and Beth came to my door with running shorts on. Mary, who didn't make the SGM lottery, said: "I've never seen you in civilian clothes before. " There goes my identity! Sorry girls, no running for me, 99% sure I'm not running Ogden. Darn the ITBandit!
The bright spot of the day was going to Teena's. She worked on my ITB good and sore and loosen up the fascia. She is AMAZING! She knows how to find the tensor facia and where the tight spots are. She also showed me how to use the foam roller. And then she taped my knee up. THANK YOU SO SO SO MUCH TEENA! I owe you big time.
Got me a foam roller from Wasatch Running Center. They sold out of the aqua belt which costs $52. I'm sure I can find one cheaper somewhere else. I'm gonna start pool running to keep me from going crazy. Patience...no running...no matter how nice the weather and how NOT sore the knee feels!
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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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Had a talk with hubby last night about all the scenarios of DNS & DNF. If I choose to cheer my friends at Ogden on Sat., he will cancel the hotel room and reserve a room (with a view) at the Psychiatric Institute instead. He knows me too well. Just the sight of runners going by the house makes me cry. AAAGGGHHH! How long does this phase last? I better get over it fast. Day 4 of no running and the knee pain is still the same. I have some questions: 1) Am I supposed to continue with icing the knee? The last time I iced it was after the run on Sat. afternoon. If I do need to continue to ice it, When,? after or before the foam roller? 2) How often should I foam roll the ITB?
3) Do I stretch before or after foam rolling? THANKS!
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| The knee pain was gone when I woke up. I got all excited and told hubby I wanted to go for a test run. He wanted me to run the same direction that he would drive out to work. At mile 0.2 I felt a tug and he pulled up. I told me I'm feeling it. He said: "Well, no way you could run 26 miles if you feel pain at quarter mile." He drove away. I was about to turn around to go home and cry. But then I thought may be I would run to the corner, then turn around. I got to the corner and the pain eased up. I decided to run to the next corner and see what happened. At the next corner, the pain was gone. So I ran the remainder of the block home for 2 miles. I called hubby and told him I'm going to run Ogden. Teena gave me a gentle leg massage and retaped my knee. THANK YOU TEENA! WHAT AN AWESOME friend. She is gonna be the COOLEST PT EVER!!! I'm so so so so very lucky!!!!
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 2.00 |
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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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| | Race: |
Ogden Marathon (26.2 Miles) 04:35:15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.45 | 0.00 | 0.00 | 0.00 | 26.45 |
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36 hours earlier I was 99% sure I would not run Ogden. Call it stupidity, bull-headed, blind-faith, whatever, I just had to go against common sense. I prayed about the decision and felt right about it. So I had only one goal for this race, FINISH upright! I had one purpose, find someone(s) that might need help. * The report will have to be finished tomorrow. I tried "save draft" several times and didn't work. Teena taped my knee good on Fri. All the way up to the Expo, hubby kept asking: "Are you for sure for sure for sure for sure for sure for sure for sure for sure. Or are you just for sure?" At the Expo saw Sweetiepie and her son James. Guess I can't hide from the Flyers now. I saw Pron8r and his group at the hotel restaurant where I also saw Charlie Ross. He introduced me to his friend Susan B. from Michigan. She and I agreed on meeting at the lobby and ride up together. She shared with me the story of her husband's unexpected passing in July. It was good for me to share with her my believes of eternal life and forever family. At the pop line, saw Darin, Teena's bishop who's Lowell's nephew. Then Rachel discovered me. Well, so much for trying to stay under the radar. Susan and I joined Rachel and Lowell's group by the clothing U-haul with 15 min before gun time. I felt sheephish showing up to run this. Lowell gave me some hand warmers which made me less guilty. We started walking to the start line and the group got separated. I wanted to get to the 10mm flag but only made it to the 9mm when the race started. So rather than walking against traffic, I just stood there until I saw Rob & Mindy Wait, Dale, AlisaK and Sweetiepie. Rob and I decided to run together. I had a great time running the middle miles at SGM'08 with him. He is one of the most upbeat person. We were soon joined by Lucy Gull, a 60 yr old running her first marathon. I met her last year at the Art City 5K and Spanish Fork Half. She has overcome diabetes, high blood pressure and obesity, very inspiring. We were joined by Lisa Bangerter whom I ran into on the road in Highland on my last solo 22 miler. She remembered me and my missionary son. We both have sons playing viola and cello. We chatted for about couple miles and she dropped back. There were people around us listening in on our conversations and pretty soon we formed a little pace group shooting for 10 mm pace and hoping to finish around 4:30. They designated me as the pacer since I was wearing a bright yellow Boston shirt. Among the group was two young people, Becky (wearing a LIFE GUARD shirt), running her first and her friend Ryan running his second, a tall sweet lady, Cynthia. Becky and Ryan trained the Galloway method and would walk every mile. We always bid each other fondly when they walked and within a minute or so they would catch up. As we discussed the Galloway way, a 60 yr old gentleman chimed in, so now Lucy found a friend.
What a beautiful morning, my feet was numb for the first mile. By mile 3 I tossed my gloves. The first 6 miles split were: 10:04, 9:57, 9:58, 9:52, 9:53, 9:58. My knee was doing fine. I was concerned about cramping. Ogden is where I had serious crippling charlie horse attack both years after I crossed the finish. I tried something new, using the Enlyten electrolyte stripes. I reload with 3 stripes an hr before running and would reload every hour wth 2 stripes. I gu about every 5 miles. I found my tummy getting bloated up and soon I looked like I was 5 months pregnant. Though I was running effortlessly, this bloatness concerned me; so I stopped at mile 10 to use the pop. That stop signaled in my first leg cramp. Our group went on ahead and I told them I would catch up. I soon caught up to everyone by mile 11. Lucy was struggling. She had a jacket around her waist. I encouraged her to ditch it; but it was her favorite. I knew she wouldn't be able to keep up. So I dropped her, hoping the 60 Gallowalker would catch her and run with her. I caught up to Becky and Ryan while they were walking. They were glad to see me. It took me to about mile 11.5 when I caught up with Rob. He seemed to be slowing down. I said we need to save our legs for the hills. Mile 7-12 splits: 10:19, 10:14, 10:12, 10:38 (pop), 10:03, 10:05. I tried to tell a few jokes as we were getting ready for the uphill. Rob started to slow and never caught up. My Gamin read 2:07 at the half-mary point, right on pace. Ryan, Becky and Cynthia were still with me. Cynthia only spoke once the whole time. At the top of the hill, a young lady was huffing so I encouraged her. This was her first marathon and her husband, a tri-athlete is to cycle up the canyon to run in with her. I think her name was Kelly. I also re-passed a gal in my AG. She said she would pass me in the canyon, but she never did. By the time we reached mile 17, Ryan and Becky had also dropped back. I picked up a young girl, named Carrie from New Hampshire doing her Utah for the 50 State Club. She was to fly to Denver the next day to do Colorado. We exchanged ideas about recovery. Mile 13-18 splits: 9:55, 10:30 (uphill), 10:10, 10:34 (too much talking with Carrie), 10:07, 10:08. The canyon wall is tall with pines. The rushing river was soothing. All the runners I passed here were quiet. I tried to give a few encourgement while I was worried about cramping as this was the stretch were the cramps hit me in years past. I sang in my mind a few familiar hymns and just enjoyed the run keeping the ITB worry out of my mind. This year seemed much cooler than the last two. I was in search for gu at this point. None of the volunteers knew when the next gu station was. First sign of cramp came at mile 23. The parkway became a winding torture tunnel for me as I fought to keep charlie horse at bay. I barely uttered "good job" to those whom I passed and to those passing me. I had to stomp hard a few times to get the cramp out of my left leg. I walked through the last two aid stations drinking powerade and dousing with water. My breathing was fine, but the cramps kept coming each time I had to use different muscles to navigate this parkway. I though if I could keep my pace under 11, I could still finish under 4:30.
Once we spilled onto the road, my calves and shins were getting very angry. There was a guy hunched over with pain. I stopped to help him and myself stretch. When he started to run, I could not follow. My legs would revolt. Even my left foot started to cramp up. The only thing I could do was walk for which I was grateful. So I walked the entire way on Grant Street to the finish. Teena called me at 23rd St. Just before the finish line, I mustered to pick up my knees to pretend I was running for the Zasoosh guy. I was happy that I could finish upright. Mile 19 - Finish splits: 10:08, 9:58, 10:20, 10:13, 9:55, 10:21, 11:06 13:44, last 0.45 mile took 8 minutes at 17:50. At the finisher circle, I found my only charge, Cynthia who finished in 4:31:xx. She felt bad when she saw me walking. I told her I was grateful to be walking! I found Kelli frantically looking for Scott. She did awesome; but I could tell she was not too happy for her sweetheart. I learned alot today about the human spirit along this 26.2. That's why I am addicted to marathoning. Sorry this is so long. I told hubby this would be the last year I would run Ogden. I love the course; but not the cramping issues.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 26.45 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | 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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I haven't run a single step. Flew out to Des Moines early yesterday. I have been in Granny Heavens. Emi is the most beautiful precious little baby ever.
Eric gave me a lower extremities and podiatric examination. I have no siginificant biomechanincal problem. I do need to modify my training and racing a bit. My left calf and quad muscles are a little tender. Negotiating stairs better today. Have been stretching a lot. The ITB is healing nicely, although still feel the pain when I'm lying on my right side and flexing the left knee.
I won't have access to a computer for awhile. THANKS to all you, my great friends! I LOVE YOU all very much! Have a great week! |
| 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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Around the World core + fast abs
Walked to the park with Emi and Marianne
ITB tight, knee pain 2/5, lots of stretches. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Ran to Sawgrass Park. Stretch after 1 mile. Ran some on the grassy fields. Very slight ITB pain on the downhill. AP: 9:09 Walked around the townhouses b/c I was lost.
New baby has a way to slow life down. I love her sweet smell, her drunken smile, her little squeaks and grunts. I love how she cuddles on my shoulder. I love watching her eats, sleeps, stretches and yes even her strong cries. I love her ten perfect tiny toes, her dainty fingers, her pursed lips and her big bright blue eyes. Life doesn't get any better than cradling a new baby in my arms. |
| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 3.00 |
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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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Around the world core + fast abs.
Still in granny heavens. I'm cooking up healthy dinners for the new parents.
At R.S. Enrichment I made crab stuffed won-ton for their "World Fair". It was fun. |
| 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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Eric (aka freeheel) and I got up at 5am and drove to the trail by Saylorville Lake. We started our run on the Neal Smith Trail for 2 miles. The first mile was a trail along the river, meadow and swamp where a light fog has settled. We saw some white tail deer. It's light at dawn. Temp was a comfortable mid 50's and NO wind. A storm has passed thru northern Iowa yesterday and another storm is in the forcast; so humidity is close to 100%.
At around mile 2, just before the dam, the trail ascends up, Eric took off. I contined at an easy pace not knowing what the ITB would do. I took a drink from a trail-side drinking fountain just north of the dam visitor center. The next 2 miles were rolling, winding and gradual ascend. I saw lots of birds, red cardinals, yellow canaries, meadow larks, some song birds I don't know. There are also lots of bugs. Due to time constrain, Eric has to be back to teach violin; I turned around at mile 4.75. There are mile markers at 0.25 increments which is nice as I gave my Garmin to Eric. My watch said I've run 45 min.
The return trip was not as bad as I expected. I was worried about the ITB on the downhill. I could feel a tug here and there but nothing painful to stop me from running. I stopped at the same fountain for a drink and finished the run in 90 min. I walked along the trail southward for another 0.25 mile and stretched while waiting for Eric. He ran 13.37 miles in 1:35:11. He has a 12 miler race, Dam to Dam, next Sat. It looks like a fun race from the Dam at Saylorville Lake to the Dam in Des Moines.
I'm glad I was able to get in a Sat. run. I hadn't run much since Ogden. The calf muscle soreness was completely gone by yesterday. The ITB is still a little tight. I will continue to stretch and roll. I won't be running much until I get back to Utah on Thursday. |
| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 9.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Around the world core. Must have walked at least 4 miles all over downtown Chicago. It rained most of the afternoon. Had breakfast at McDonald. Lunch at Qdoba. Dinner at Big Bowl. Ate way too much.
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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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy 10K this morning, TT 52:52 Right now I'm posting this in an Apple store on the Magnificent Mile in downtown Chicago. Jeffers made me come in from the rain to check out this really cool MacBook Pro. So I'm trying it out. There are some cool running paths here but I didn't try them yet. Did a ton of walking all over Millenium Park and downtown. Chicago is so cool. Too bad the marathon is on a Sunday. Well, I'll be heading home tomorrow afternoon. Hope everyone's well and staying cool and running injury-free. |
| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 6.20 |
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| 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 |
| Around the world core plus fast abs. No running. Sat at Jeffers' office for two hours before heading to the airport while his brain churned up ideas for Wrigley gum's ad. His building is the Aon Building directly north of Millenium Park, very cool. More sitting at the airport and the 3.5 hours flight home. Good to be home. Had a quick dinner and headed to our WBR Team meeting. I'm the slowest and oldest person on my team.
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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 | 6.00 | 0.00 | 0.00 | 6.00 |
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What a beautiful morning! Had a restless night...missing my kids...why is goodbye so hard? Had only enough time to run 6 because of morning meetings. Lots of things to do. Hubby has moved the entire office furnitures to the "home-teachers room" (aka living room) while I was out of town. He figures no one ever goes in there except when the home-teachers come. It must have been quite a back-breaking job. Now I can't find any of my papers, books. At least he got the computer hooked up. 6 miles in 52:15. AP: 8:42. Splits: 8:54, 8:45, 8:39, 8:34, 8:36, 8:44 The ITB was tugging a little. Will stretch and roll good later...got to catch up on 2 weeks of laundry...etc.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 6.00 |
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| 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 | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
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Start today's run about same time as my third leg of the WBR to see how the heat affects me. Ran east 1.3 mi warm up. Ran on a trail that heads straight down to the Dry Creek and back around for about 0.3 mi. Back on pavement to the Smith's light; turn around and access the Murdock Canal Trail heading west. Kept pace easy. Knee felt great on dirt trail. Feeling a little tired. Will probably run for two hours tomorrow at easy pace.
Easy 7.3 AP: 9:50
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 7.30 |
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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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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Ran on JRP. Saw Jon at the parking area and again when I got back at 10 miles as he was driving off. It was good to see him.
Temp. was 62 at the start and 72 at finish, sunny with a welcome breeze. A few Russian Olives trees provided nice shades occasionally on the south portion. I doused myself with water while drinking from the fountain at Willow Creek Campground mile 12 and 14.5. Drank gatorade at mile 4, 6, 10, Gu at 8. There were lots of runners, cyclists, walkers on the trail.
Took ice bath. Ate peanut butter sandwitch, two boiled eggs, noodles, cherries, V8, milk, water for lunch. Had a Ward BBQ dinner with lots of pasta salad, fruits, grilled chicken, chili. It was a good day.
16.5 AP: 9:14. Splits: 9:28, 8:53, 8:58, 9:37, 10:03, 8:57, 9:15, 9:22, 9:21, 9:25, 9:16, 9:02, 8:55, 9:08, 9:08, 8:44 |
| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 16.50 |
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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 | | 1.00 | 0.00 | 3.00 | 0.00 | 4.00 |
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First day of June! What a beautiful start of a new month, week and day!!! Perfect time to lace up the brand spanking new shoes. Plus the new socks my daughter gave me for Mother's Day...just in time for the healing blister I got at Ogden. Ran one mile for warm up then test drive the new shoes for three. Short and sweet! TT: 3:10. AP: 8:47. Splits: 10:01, 8:43, 8:15, 8:10 I think I will run 4, 6, 4, 6 this week and do the Nestle 5K on Sat . Whaday'all think of running a 5K one week before Utah Valley Marathon? I can count in one hand how many times I've run 5K's. It's way out of my comfort zone. Last year I ran the same 5K and surprised myself with an AG win. I am thinking 5K is a good speed work. I just want to train smart to avoid injury. Any tips and advice will be appreciated.
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) 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 | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
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Temp was in the high 50's. I tried on a pair of running visor instead of running cap which seems to trap heat. I think the visor works good as a sweat band.
Ran a route I haven't run for awhile. First mile east to 1200E for warm up. Then west along 3200N all the way to 1600W at Fox Hollow Elementary, then south to 2600N. There's a gentle downhill on this 3 mile stretch. The uphill comes from mile 4 going east on 2600 N with a nice headwind (summer breeze makes me feel fine!). Then cruise home for the last mile. 6 miles in 55:09. AP: 9:11. Splits: 10:04, 9:08, 8:54, 8:48, 9:26, 8:50.
The ITB tugs a little on the downhill. I'm icing it. Will stretch and roll later. Will do core work and yoga as well.
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Very tired this morning. Didn't want to run. Kelli's awesome workout yesterday inspired me to JUST DO IT! I'm thinking my next training cycle of running 3 days a week will work better. My legs will have a day of recovery and the running will not be so stale.
Ran 4.5 sluggish miles. Saw a girl who used to live in my ward. Ran with her some. It's getting very warm. I think I will run UVM like I did DesNews last year, similar conditions.
Splits: 9:19, 9:03, 9:21, 9:04, 9:10. AP: 9:12
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 4.50 |
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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 | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Had to hurry to get'er done. Not much of a warm up, just ran downhill first, then uphill for the first 3 miles. Made it home in time to shower and off to meetings. Now I am tired. Will do some stretches later. 6 miles in 51:53. AP: 8:39. Splits: 8:48, 8:34, 8:55, 8:43, 8:33, 8:17
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 6.00 |
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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 |
| Around the world core, fast abs, abductor lifts ~ 30 rep. AM/PM yoga, ITB stretch. Overcast sky, perfect day for dance festival. So excited!!!
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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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| | Race: |
Nestle Art City Day 5K (3.1 Miles) 00:23:05, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 3.10 | 0.00 | 8.60 |
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I could never sleep the night before a race. Got up, showered and drove myself (that's a first, driving myself to a race, that is) to Springville HS at 5:50 am. I got there with plenty of time to kill. Parked right by the track fence, sat in the car and watched the race organizers set up cones, PA system. Went and got my packet. Wow, for $11 they gave you a T shirt, coupons, energy bar, hot chocolate mix and tons of candies. I ate my banana, drank some water, pinned on my bib and tried to come up with a game plan. Should I run this like a fun run or should I try to defend my title. With the ITB issue, I doubt I could get a PR. I figured last year time of 22:15 was too fast, a mistake, was probably 24 something. So I would be thrilled to run sub-25.
30 min before gun time, I jogged and stretched a little in the parking lot and ran over to the course. Kathie and her sister, Kimmie, ran up to me. We ran to the first turn, took a peek of the hill, then turned around. Also saw Mark (Huans32) and Kristi (Mrs.Fit), Marcie (Canyon) and her son on their warm up jog. By the time we got back, a crowd had gathered. I saw Lucy Gull stretching by the start line. She was one of the ladies I "paced" at Ogden. I congratulated her for placing in her AG there and predicted that she would win her AG (which she did). She thanked me profusely. FUN! After a quick stop to the pop, I headed to the start line. Kristi and I lined up on the sidewalk about 8-10 deep while Mark lined up closer to the front. We also saw Baldmanrunning (Zach). The count down started; I punched my Garmin when I heard GO. It was very crowded even on the sidewalk. Dodging around people was annoying.
I decided to do the Galloway 5K Lowell recommended. Run a true first mile, walk 20 seconds, take a drink, run to the second mile, walk 20 seconds and take a drink, then run to the finish. I ran the uphill strong, glancing at my watch and saw that I was right on at 8:00. At the first mile marker, I walked 20 seconds, no water. I resumed running and caught all the people who passed me while I walked. First mile split was 8:06. Then around mile 1.5, my quads started to protest. The downhill looked like a cliff to me while all these little kids came prancing by. I started to worry about my ITB, focusing on not buckling.
Mile 2 couldn't come soon enough. I walked for 20 seconds while drinking a small cup of water. That mile came in at 8:12, darn, the Galloway walk didn't work. I resumed running and saw Kathie just ahead, so I caught up to her. I tried to stay with her, but she was too fast. The ITB started to tug at me. My quads were burning. I walked for 10 seconds just before we turned onto the street in front of the HS. Got on the track and heard Mark cheering. Thought I heard him yelling to "pass people", but my wheels were falling off. I walked just before the turn and again on the straightaway. I saw the clock and knew I made my goal of sub-25. I forgot to stop the watch after crossing the finish where the chute was a traffic jam and my shins started to cramp up. I grabbed some refreshments. Wow, they had popsicle, energy bar, hot pockets, banana, apple. Saw TylerS as I headed to the car for my lawn chairs.
At the raffle, I sat by Lark, Mark, Kristi, Alisa and her family, Kathie, Kim and their mom. I was very happy to finally meet Julie C. I didn't win any prize. The raffle lasted for over an hour with a constant stream of prizes like Wiis, toolsets, iPods, gift cards, golf sets, fishing sets, even a gazebo and a lap top. Kathie's mom won $100 cash. Quite a few bloggers and Flyers took home hardwares. It was a gorgeous day, under blue sky, green mountains, cool breeze, mild temp, And to be with some of the best running friends is priceless.
After I got home at 11:00am, the temp was 66, so I went out for another 4.5 mile recovery run, average pace 9:40. Now on to UVM next week and WBR the next. I hope I didn't leave anything out there on the course today.
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 8.60 |
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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 |
| Gone all day to Salt Lake for baby blessing. Hubby and I tried to go for an evening walk. Barely made it 1/3 of a mile when a car pulled up. Lo and Behold, it was our friends from way back out on a Sunday drive. We stood and talked and talked and talked. Had to scrap the walk so we could get home to video chat with our children. Legs started to get stiff from all that sitting and standing. |
| 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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The quads were so sore that it woke me up in the middle of the night. This morning it hurts bad. Each time I attempt to go out, the phone would ring or it would rain. Was going to swim; but no car, and neighbor was not home. Zero work out. Lots of self-massage on the quads and stretches. Hope to run tomorrow. Oh, hubby and I did a 2 mile evening walk (which was cut short yesterday). We saw Bec out running in her Boston shirt. It was so good to see her and talked a little bit. Hope she's well on her way to full recovery.
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| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| The legs felt a little better today. Tried a recovery run. Felt pain the entire way, more on the left quads just above the knee. STINK! Will stretch, roll and ice today.
4 miles: 10:36, 10:00, 9:46, 9:45. |
| Mizuno Inspire 4 Sz6.5 Lime Green (B) 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Had a busy evening with meetings. Went to bed late. Got up with leg pain at 3/10 (was 7 on Sun., 8 on Mon., 5 yesterday). So decided to go for a little run. BIG mistake. Pain got worse during and after the run at about 6. Took one Advil, foam roll, massage, stretch. I always thought that recovery runs are supposed to help with active recovery. I seem to be adding more muscle fatigue to the legs. The ITB started to protest as well with the weakened quads. STINK!!!
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 4.00 |
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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 |
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My WBR team captain found me shopping at the store yesterday afternoon. He seemed concern...saw me limping around and quickly assured me that he could get the bishop's son to run my legs. Was I limping around? Dang! Had a dream, er nightmare last night that I was doing WBR with crutches in the Provo Canyon! Strange!
Leg pain was at 2 upon waking up, whew...no crutches! AM/PM yoga! Felt great. Went to meetings. Today I'm gonna do church stuff, eat, drink and be merry!
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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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I was baptized 38 years ago today, one of the happiest days of my life. I have been watched over and blessed tremendously. Today I feel loved and blessed beyond measure. I can never repay all the kindness and grace that have heaped upon me over the years.
Went to the House of the Lord bright and early with two wonderful friends whom I believe were put in my life for a purpose. I love them for who they are and admire them for all that they do. THANK YOU for sharing your time and friendship with me!!!
No running today, the quad pain is about all gone. The left knee is stiff after sitting and tugs just a tiny little when I go down the stairs. I'm apprehensive about running UVM tomorrow. In 24 hours it will be over and I will know if it was foolish thing to do or I may get lucky. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Utah Valley Marathon (26.2 Miles) 04:33:15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.45 | 0.00 | 0.00 | 0.00 | 26.45 |
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Carb-load party Had an incredible morning Fri. with Teena and Kelli. Teena wrapped my knee good. Had lots of things going on in the afternoon. Got to packet pick up around 5:30pm. O'mgosh, the line was LONG!!! (an hour waiting). Good thing Maurine saw me and let me cut in. Got to Brick Ovens after 6:00 with more waiting. Was good to see AmberG, her sister and mom. That place was crawling with marathoners. What a party we had with Marion, David, Maurine, AnnaLisa (another 26.2 virgin) and her hushand, Josse and her sister, LuzyLew and my hubby. I felt sorry for the hubs who had to listen to our chatting about porta-potties and running jokes.
Sleepless in Lehi
Lots of tossing and turning with exhausted body. The Brick Oven's dinner was rumbling through my tummy. Last look at the clock was 1:50 am listening to the rain storm. Must have slept because I dreamed of being in an earthquake. Got up at 3:00 am with sleepy eyes and tired body. Forced fed myself some yogurt, EmgenC, gatorade. I wanted so bad to crawl back in bed. Debated whether to bag this "training run". Hubby gave me a priesthood blessing. Off we went to the Mall. Ate an energy bar and more gatorade on the way.
Bus ride
Marion called as soon as we pulled up. Went to the p-o-p and saw two ladies in my AG. Saw AmberG who immediately brightened my day. Maurine, Marion, Luzy, Dale (DonGardinero) and I rode up together. We had fun chatting. Ate a banana and more gatorade. Our bus had no zip. We could have run faster. As soon as we got off the bus, (30 min before gun time) I made a beeline to the p-o-p where I saw Canyon (Marcie N) and Geneyne M. from Vegas (Pron8r's friend). The start
The weather gods were with us with overcast sky, mild temp (high 40's). The excitement was high. We saw many bloggers, Sasha, Davy Crocket, Alan, Eric, Mary Ann, Scott. We lined up towards the back of the pack. 5 min. after the National Anthems, we were off. I was glad that it was not pitch-dark like DesNews or SGM. The concrete hwy wasn't that bad. Just needed to stay away from the divets. Dale and I ran together, chatting away (I did most of the talking). We practiced our downhill running. The first mile came in at 11:00. The fun began
Somewhere before mile 2 I saw John Bozung. I congratulated him on the successful Squaw Peak 50 which he was director of. He gave me all the stats and percentage. I asked what his goal for UVM. Turned out this was the 2nd of his 3 back-to-back marathons this weekend. Said he's never done 3 in a roll before. It was fun picking his brain. He was running these at 5 hours. He walked at the 2 mile marker while I turned and could not see Dale. Thought he was running right behind me the whole time. I called and only got his voicemail. I felt horrible. I asked runners passing me if they saw Dale. Nope. I looked ahead and didn't see him either. Marcie (from PG wearing purple) said: "I'm sure he'll find you or you'll see him at the next aid station). The game plan
Well, without any particular running partner I devised my plan for this "long training run". I divided the course in 4 portions, Provo Canyon, Orem, Riverparkway and SW Provo, and tackle each as it comes. Plan was to run Provo Canyon at 10:00 AP, Orem at 10:10, Riverparkway at 10:15 and hopefully 10:20 for SW Provo with a 4:30's finish. At the half marathon mark, the timing clock said 2:16:xx. My Garmin was 2:14:xx. The mile markers were off by 0.15 mile most of the ways. Mile marker 18 was placed totally off. I decided to gu every 4 miles (inspired by Marion) at mile 5, 9, 13, 17, 21. I pinned 3 gu on my shorts and used 2 from the aid stations. I did not gu at mile 25 but ate oranges at a couple aid stations. I would drink gatorade every 2 miles, and water with Gu, NO electrolyte supplements. I would walk thru every aid station.
Provo Canyon (~ mile 1-9) The elevation profile shows a severe downhill but there were a couple of good uphills in the canyon. Kept my strides short paying attention to the ITB. Saw buses taking runners up for the other race (Provo 10Miler). The Bridal Veil Falls was stunning. I saw one lone car parked on the other side of the road. Could it be? Yes, it was my hubby and MIL. I waved and shouted over 3 lanes of moving traffic. He made a U turn, my MIL gave me a thumbs-up and off they went down the canyon. Tried running tangent and wherever possible on the narrow dirt shoulder. Saw MichelleL with her FRB sign cheering. She's so AWESOME to come cheer us while injured with SI pain. I really admire her and am grateful for her support. I kept an eye on a 70ish guy wearing a fisherman hat with very smooth strides for several miles. Lost him when he made a pit stop at the mouth of the canyon. Splits: 11:00, 9:57, 9:32, 10:29, 10:24, 10:36, 9:47, 10:05, 9:46.
Orem (~ mile 10-14) Picked out another "pacer" who was also running on the narrow shoulder dirt. Passed her just before we turned into the Riverwoods development. Saw my MIL jogging and hubby cheering around Center St. I was impressed with the traffic control and volunteers. Just wish there was more than ONE pop at each station. Ran the entire first half with a full bladder. The bike path behind the beautiful Riverwoods homes and on Carterville Rd could be distracting. I was leap frogging with a guy (Mike with red shirt) as he was doing the Galloway 4/1. We compared notes about Ogden. Both of our Garmins showed that the mile markers were off by 0.15. Saw hubby again before leaving the Movie8 complex getting onto the Riverparkway. Splits: 10:27, 9:48, 10:29, 9:52, 10:48.
Riverparkway (~ mile 15-19) I had run portion of this parkway in 2005 for my first (and only) 20 miler training run for SGM'05. I remembered how pleasant it was to run w/o traffic. I love running under the canopy of cottonwoods, Russian olives along the rushing river. Finally saw a public bathroom in a park just before mile 16. Ran across the grassy field as Mike yelled: "You're going the wrong way." I ran and did walk breaks with Mike for about 3 miles. He was slowing and I wanted to keep an even pace so dropped him for good around mile 17. There were lots of flying knets. Wish I had my sunglasses. I passed a lot of runners along the parkway. Passed Cynthia Dye who I "paced" at Ogden and Annalisa who had stopped to stretch. Hubby called and said he was waiting at the Lake and was eaten alive by mosqitos. The light breeze was welcomed as we made the last turn going east and spilled out of the parkway. I found the Run Red Rock advertisement signs annoying. Splits: 10:05, 10:57 (pit stop), 10:26, 10:26, 10:26.
SW Provo (~ mile 20 to 23) Running on Center St. going east was hot and lonely. I passed a guy with a nice blue tech shirt. There were 5 'skittos hitch-hiking on his left shoulder. I patted him on the shoulder to kill the blood suckers and told him he was feeding the mosqitos. I looked over my shoulders and saw none. He said it must be my neon yellow shirt keeping them away. Just as my legs were feeling the effects of 20 miles, Teena called. It was so good to hear her voice while I huffed along the narrow shoulder. Her magic has saved my knee. I feared that I would have to walk if charlie horse ever hitched a ride. It was disheartening to think that I still had another hour to run. At mile 21, I saw the most welcoming sight, AlisaK with open arms. We hugged, she gave me two cold thin square sponges. I put one inside my cap and drizzled cold water all over with the other. It brought immediate relief. Alisa ran with me for a little bit telling me that Lowell was about 30 min ahead. She asked about Dale, that's when I realized he must have been behind. My ITB started to complain running on the left side slanted roads up and down SW Provo. I would run on the sidewalks when it got bad. Time to put on the mental game. I told myself I would only walk at the remaining aid station and kept putting one foot in front of the other. When the quads screamed to stop, I would sing Primary songs and recalled the Priesthood blessing earlier that morning. I passed a lot of people walking. I would grab their arms and made them jog with me. I focused on keeping my back straight and not slouched. Splits: 9:49, 10:20, 10:27, 10:20.
The final 5Ks can be torturous in any marathons. UVM was more so with its endless turns going south, east, north, south, east, under I-15, near I-15... It was a mental drain. I fought hard to not walk picking off road kills. Around mile 24.5, I was revived and OVERJOYED when I heard Kelli calling me, running towards me. We embraced. Her presence gave me renewed energy. She ran with me and gave me updates of the morning's events, the Bluffdale 10/5K, holding Sarah Pachev's baby, watching the fast runners come in, running with Walter, Scott to the finish. It was so so so WONDERFUL of her to run me to the finish. I was delirious, asking her where to turn, how much longer. Her reassurance kept me going. I wanted so bad to cut across that vast parking lot void. But Kelli said no. It's a good thing or I would have been disqualified...with just 0.2 mile to go. Whew. She pointed where the finish arch was and left me while she went back for Marion. Heard my neighbor calling me, side fived his hand and crossed the finish. Splits: 10:56, 10:45, 10:44; last 0.45 mi @ 10:20. Unofficial time: 4:33:15 (a 2 min PR from Ogden). At the finish LuzyLew got me some cold drinks, banana and orange; offered me her ice packs and patch of shady grass where her family has taken camp. She sure has darling children and Jorge is half of the reason for their beauty and handsomeness. We milled around talking to RivertonPaul, Tom Lee and I also saw Maynard (Brad J.) We also saw Annalisa came in. Finally I spotted Marion with her pink visor, her wonderful sherpa Maurine and the ever energizer bunny great "run-everyone-in" friend Kelli. Hubby got the camera out and captured their joyous finish. We gathered around Marion as David presented her with dozen of red roses. The other 26.2 virgin, Annalisa got balloon bouqet from her 8 children. What a great time!!!!  L to R: AnnaLisa, LuzyLew, Marion, Smooth and Miles (aka Maurine) all smiles!!!
Sorry this is so long; but it's my running journal. I shall always treasure these marathon moments with friends and hope to pass it on to my posterity when they wondered how each of these dusty medals were "won" by Nana. P. S. No cramping issues this time, HALLELUJAH!!!! The ITB only bugs when I extend my leg after bending the knee for awhile. I'm sure the soreness and stiffness will show up tomorrow; but I will manage them as they come. Next is WBR on Fri. and Sat. THANKS everyone for your wonderful support!!! If you're still reading this report, you are as insane as me. :)
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 26.45 |
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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 |
| Quads are a little tight. Walked 2 miles. Swam 30 min. Around the world core + fast abs, 30 reps. Biceps, triceps lift, 10#, 30 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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It's such a beautiful day. Thought I'd go for a run. WRONG! I jogged/walked/hobbled pathetically home. The quads are NOT ready for any sort of running. At one point the left ITB protested. STINK!!! Foam roll and stretch like crazy. Lost the 2 lbs I gained before UVM, darn! Breakfast: Kashi cereal, yogurt, banana, milk, water, EmergenC and vitamins. Lunch: Strawberries, salmon, rice, brocoli, apple, more water.
Dinner: Chicken drumsticks, spinach, rice, soup. Snack: Triscuits, wheat thins, almonds. ??? Will I be able to run by Friday at 5:30 pm ??? I hope I hope I hope!!!
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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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Did a little yard work. It's a jungle out there. So glad the sprinklers are fixed. If the sun comes out, I may go skinny dipping in my neighbor's pool. My burning question today is: What do you take/pack for WBR? I don't have a clue. We are not staying in any hotel. Do people actually shower in the HS? Do you take bug repellent, sunscreen, flyswatters, campstove or firewood?
My only assignment is to bring two cases of bottled water. My team said we're on our own for meals. The last thing I want to eat is Gu. Is there any Chick-Fil-a along the course? I don't think I can bring my own salmon, spinach and rice. Hmm, may be I can bring sushi. What do you do if you get car sick or homesick? Please tell me what you bring/pack in your van/SUV...any other tips to make WBR fun, fun fun? THANKS!!!! :) :D
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Only had time to run 2. Nothing's broken; just very rusty. Should have done the dipping when all the neighbors were gone yesterday. Now everyone's back from girls camp and vacation. Sorry if I unintentionally traumatized any of you. :) :D
Around the world core + fast abs. 30 reps. Biceps, triceps lift 3 sets x 10. AM/PM yoga.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 2.00 |
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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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| | Race: |
Wasatch Back Relay (188 Miles) 26:41:24, Place overall: 24, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.00 | 1.00 | 2.00 | 4.00 |
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What a gorgeous sunrise. No running until 5:30 this afternoon when Temp is projected to be in the 80's. THANKS to Metcalf's list; I know what to pack this morning. My teams name is Runaholics Unanimous #195. Van 1 starts at 1pm. Van 2 starts at 5:30pm.
GOOD LUCK to y'all running WBR and to Davy Crockett running the Bighorn100!!! HAVE FUN everyone and a GREAT weekend!!! *********************************************************************** WBR first leg report The team: was put together by two brothers (Phil and Marc, each captained a van) who have done WBR last two years with their sons and friends. A week before race day, one of the guys blew both of his knees out. I asked my guardian angel, Lowell, to fill in. YES! Hallelujah! Lowell is the perfect man saving us with more ways than I could count. Did I mention Lowell and I both ran UVM 6 days earlier? I had not done any real running since then.
The haul: Woke up just before 3:00 am and could not go back to sleep. Got an email from Lowell to bring my fuel belt, something about let your light so shine! Thought I packed too much until I saw what the others in my team packed...my goodness, we looked like a bunch of refugees.
We met Lowell in a grocery store parking lot. I think he brought everything but the kitchen sink. That amazing man had already put in a day's work, drove 3 hrs from Idaho, shopped and brought enough food and gear to outfit us and another team. I noticed he had this very serious camera with him. Are we on a vacation trip or to a race? Exchange #6: We took a short cut and got to Liberty with over 2 hrs. to spare before my first leg. I was shocked to see all the elaborately decorated vehicles and the masses of costumed "runners". When Kelli said WBR is not really a race, she's not kidding. It's really a circus. We milled around the park waiting to hear from van 1. I was getting nervous when my expected starting time of 5:30 pm came and gone w/o hearing a word from van 1. The temp was 87 and sunny.
Finally I was told to line up at the chute and listen for our team # and watch for a tall guy wearing our bib # comes in. I stood nervously wondering if I could run, if this tall guy's gonna make it. That's when I saw Kimmie, Kathie, MrsFit, Huans32, Shimelle; and we all watched Cal came flying in. I found out from Shimelle that their team has the same start time as mine. O boy, I am so not in their league.
A boy from van 1 rushed over to give me my bib and within couple min. my tall guy came flying in, slapped the sweaty thing on my wrist and I was instantly transformed to racing mode...no stretching, no warm up (did I mention it was hot & sunny?) and chase after the girls ahead. The kill:
Phil's words kept echoing in my head: "We're not putting a stop watch to anyone. We do keep track of road kills and we expect to finish in 25 hours." What does that mean? I concentrated on picking off road kills. That's so against my nature to "kill" someone especially in a "non-race". I bagged one within the first 0.5 mile.
My van drove by and asked me what my pace and mileage was. First mile split: 7:56. Holy cow, I can't sustain that pace. I started watching the passing vehicles and read the windows...some are pretty clever, funny, some are downright naughty. I got a drink around mile 1.5, did I mention it was very hot and I hadn't had dinner? I bagged another girl on the incline. Second mile split: 8:37. A side stitch showed up about the time the FLDS car showed up...what a sight! Bagged another girl here and took another drink. Third mile split: 9:05. Hmm, I sweared I was running as fast as the first mile. I just wanted it to be over with. What a relief to see Brayden, a 15 yr old running his very first race of his life, all gunned up and ready to go. I slapped that sweaty wrist thing on him and he was gone in a flash. Last mile came in at 7:20. I proudly reported my road kill of 5 to Phil. The relay began: Brayden was blazing fast. Lowell barely had enough time to change from his levis to racing shorts. He was busy snapping pictures. I was the water girl for Lowell's leg. He was so fast that exchange #9 came up before we made it to the parking. We dumped Heather off. She had no time to use the p-o-p or set her Garmin. We totally missed capturing their hand off. Heather is a strong runner, a 39 yr old young mother, a Boston finisher herself. It was fun watching her pass all these runners. She handed off to Phil who ran thru some beautiful valleys, lakes and hills. I had no idea where we were. It was just gorgeous. Our last runner #12, Paul who's Phil's 17 yr old, finished his leg before sun set. At exchange 11, we finally met the rest of the teammates from van 1. The tall guy's name is Jason Howe. He too is a Boston finisher. I started to wonder why in the world, Phil invited me to join their team. The bed-down: It took forever to drive thru all that traffic jam in the dark to reach East Canyon State Park where we would try to get some shut-eyes before I start running again. There were thousands of people there, cars coming and leaving. Four of us found a patch of grass to put down our sleeping bags next to this RV with a giant flat screen TV (hubby would be so proud) and generator going on. It was a cool, damp, starlit night, a sleepless 2 hrs wait when we got the call to get ready to run. ****************** To Be Continued on Tomorrow's blog ***************
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 4.00 |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 | Weight: 0.00 |
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| | Race: |
Wasatch Back Relay (188 Miles) 26:41:24, Place overall: 24, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 3.00 | 1.80 | 8.80 |
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WBR Leg # 19 & 31 ** Continuation from yesterday's Leg # 7 report. If you're still reading, you're nuts.**
Exchange #18
After enduring 2 hrs of obnoxious runners loud talking, 3 car alarms going off, cars arriving and leaving, I finally got out of my damp sleeping bag and went to the p-o-p. Did I mention van 1 called to give us 1 hr. notice? I quietly went to the car to get ready waking up sleepy Heather and Lowell. Lowell has this brilliant idea to help me overcome the fear of running in darkness. He wound up a strand of Christmas lights onto my fuel belt. Brilliant!!! I wore his reflective vest, Phil's headlamp, a jacket (had no idea what the temp was, but it was a bit cold and breezy). Our team got in the car and drove out of the park. The whole gang walked with this Christmas lit grandma to the chute, when all of a sudden, Phil heard #195 called. Not knowing where the chute was I ran towards the light and saw Jason ran towards us. Whew, almost missed the exchange there. I started my run at 1:33 am.
Had no idea which way I was supposed to run, just chased after a blinking red light in the far distance. Running across the road, I saw a four legged animal darting around in the bushes. O man, it better not be a wild fox. It turned out to be a rabbit. I saw quite a few of them scurried around when I ran by. I could count about 2 blinking red lights up the mountain, so I chased after them. The first 0.25 mile was flat then down which immediately notified my ITB. Man, I had not stretched or warmed up. All that sitting in the car and laying down on the ground did not help this old body. I passed the second blinking light who was wearing sweat shirts. I got warmed up within 0.5 mile. My team drove by and I took a drink while I walked. First 2 miles splits came in at 9:13, 10:25. Pretty soon my eyes got adjusted to running in the dark. I actually quite like it. If it weren't for the passing cars, I would have been a little concerned about getting lost. I passed two more blinking lights. I shed my sweaty jacket and handed to my team. It was fun to have all these other teams cheering me. Other than walking while I drank, I ran the entire uphill. Mile 4 and 5 splits: 11:54, 10:24. WOOHOO!!! THAT WAS FUN!!! The finish was made sweet when Lowell came and ran with me. He asked if I could hear cows. Is that what that was? I thought it was the guy I passed. Total number of road kills on this leg was 5 which were all that were running ahead of me. I failed to catch one more just before Lowell ran towards me. Everyone on our team ran long stretches on this leg in the dark. Lowell found a running partner and paced her to a happy finish. Someone must have forgotten to send him the memo about road kills. We felt bad that we totally missed Heather after her mile 4 drink. We thought she had gone ahead while she actually took a potty break. That poor girl ran 7.7 miles with one drink and tummy issue. Phil's leg started at the break of dawn. It was so pretty to watch the sunrise over Wanship. I need to come back and visit these part of Utah again.
Exchange #31 After everyone in our van was done running, we drove from Morgan to Heber where the endless restless wait began. Heather and I had hoped to shower and change but saw none such facility. She went off towards the p-o-p while I ate some breakfast. While standing in the p-o-p, Kelli saw me. She walked me to the building that houses real bathrooms with hot running water. YAY!!! It was so GOOD to see her. RAD called and found us. She had a much better night in a "mansion" than us. It was fun visiting with her a bit. We tried to nap unsuccessfully while waiting for my turn to run. At the chute I saw Kodi (Mel) and some bloggers. I must have looked like death warmed over. I was so tired! The sky was partly cloudy and the sun peeked out when I took the "baton" from Jason at 11:02 am. I just wanted to get this leg over with so I ran as fast as my tired old body let me. I heard all these passing cars cheering me. One car might have been from my Stake. Each time I heard my name cheered while passing runners, I would yell out the number (of road kills). I think that was a naughty thing to do. I only did it twice. I passed a total of 27 road kills. My splits were: 8:32, 8:40, 8:09, 8:37, 8:40. WOOHOO! THAT WAS FUN!!!! Once again, the sweetest moment came when Lowell ran a little with me to the chute. I think I saw Tyler there. Brayden's mom and dad were there to cheer him. What great parents to drive all the way to Midway to witness Brayden's first race finish.
No time to stretch or waste, we had to get the next two brave runners, Lowell and Heather to run up that monstrous mountain in the rain. The winding narrow road was wet and muddy. Lowell marched up like a brave warrior passing some young bucks. He again paced another girl. I saw Metcalf finished her leg at the exchange. I was so proud of her. Lowell and I walked for quite a stretch waiting for our car to drive up. Heather was running strong and even paced a 13 yr old boy. I am so proud of my team. It was fun watching Phil ran the portion of the course where my hubby would ski in the winter. The finish: There must have been thousands of cars at the finish parking lot. What a mess...what a maze to get in and out. We made it there in the nick of time to watch young Paul flew down the hill, we chased after him. I think we could have easily pulled a muscle tear doing that. We finished in 26 hours 41 minutes and 24 seconds, taking 12th in the Open Male and 24th overall. The afterthoughts: My favorites: 1. Having Lowell there. 2. The beautiful mountains, valleys, lakes and streams of the Wasatch Back. 3. The commadarie of the teammates. 4. Watching the exuberance of youth. 5. The actual running part. Wish I had more miles to run. The disappointments: 1. Roudy people. 2. The long long long wait between legs. 3. The dangerous and congestive traffic. 4. No sleep and lack of appetite. **** I will post pictures later ****
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 8.80 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Sat. I got home from WBR in the nick of time to attend my nephew's first temple. He's from Hong Kong and recently received his call to serve in a Spanish speaking mission in California. I kept dozing off. Sunday was busy with Father's day family gatherings.
This morning I did an easy 7 miler recovery run, average pace 9:25. I spent all morning trying to download my pictures. I am too tired to figure out how to post them here. I will try again tomorrow. Got to get ready for a bridal shower for my niece
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 7.00 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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I am such an iDiot iDummy!!! I spent hours trying to download the pics to my mac. I accidentally imported the hundreds of pictures from the iPhoto library to the file. In the process of moving those pics to the trash bin, I obiterated the entire file PLUS the whole iPhoto hardware program from my computer. Just like that, POOF, GONE, not a trace!!! I am so mad at myself and so sad. Never do anything technicall when you're sleep deprived, I tell ya!!! Sweet hubby was so kind and said "everyone makes mistakes!". I lost those precious pics way back from Dec. STINK! STINK! STINK! This week starts week 15 to SGM. After reviewing the FIRST 3plus2 program, I decide to modify it a little. Instead of run 3 days xtrain 2 days; I will run 4 days: speed, tempo, hill and long. Today I ran hill at an easy pace averaging 10:00 not wanting to anger the ITB. This is a busy week. I have 3 nieces performing piano recitals for their Piano Master grad. work at BYU, plus one of them is getting married on Sat. in Manti. So I will have to run my long run on Friday. More thoughts on WBR: I think it can be a great training run. The shorter distance leg can be run as speed workout, the medium distance as tempo and then of course there're plenty of hills. All that in a 24-30 hour period is not bad if you can stand the driving and running on no sleep and sour tummy. Nothing beats the crazy fun of being with a bunch of friends and family all cheering for each other.
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 5.25 |
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| 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 | | 1.00 | 2.00 | 0.00 | 2.00 | 5.00 |
| 1 mile warm up ~ 10:00
4 x800 ~ 7:30, 7:03, 7:15, 7:05 2 min RI ~ 8:50 10 min cool down 5 miles in 43:50 AP: 8:48 Felt the ITB during cool down. Stretched well. Will foam roll. T. was 60, drank 32oz water post run. Lost 1 lb.
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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 |
| Around the world core + Fast abs ~ 35 reps Hip abductors lift ~ 30 reps Bicep, tricep lift ~ 3 x 15 reps AM/ PM yoga
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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 | | 13.00 | 3.25 | 0.00 | 0.00 | 16.25 |
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Went to bed very late since getting home from my nieces' duo piano recital at BYU late. That was the most outstanding piano performance I've ever been to. They received standing ovations from the audience who almost filled the entire Madsen Recital Hall to capacity. They are graduating with a Master of Music Degree in Piano Performance. I am so proud of these two sisters, Sarah and Seidi...I just have to brag. Slept in till 6:30 am. Was so tired that I didn't prepare well for the long run this morning. Found a pair of old socks (mistake #1 ) and the dirtiest of the 3 pair rotating shoes (mistake #2). Wore sleeveless top, cap and sunglasses, took fuel belt with water, couple of energy bars and mixed a bottle of gatorade (32 oz). Ate breakfast of banana, Kashi cereal w/ milk and drank EmergenC plus water.
Sky was overcast when I got to the JRP. There was a small group of scouts doing a troop version of Sprint Triathlon. The river is a swelling green. They had names written on their arms. Temp was in the low 60's, breezy. I got warmed up pretty quick so I took off my cap. I felt lots of energy in my legs so I ran the uphill strong. At the top (mile 5), I saw a family of 3 cyclists getting ready for the bike ride. I would pass them every mile or so when they stopped to make adjustment. It started to rain at mile 6, so I put my cap back on. At around mile 9, I could feel a hot spot on my left foot. My shoes and socks were totally wet. I did not have any dry socks to change into. By mile 10, the sun has come out, I put on my sunglasses and hope for the best. By mile 13, the ball of my left foot by the big toe was burning. I knew a blister has formed. With 3 more miles to go, I just pushed hard to end the agony.
Drank water at mile 4, 7, 13, 15. Drank 22 oz gatorade and ate one small energy bar at mile 10.25. 16.25 miles in 2:33:15. Splits: 10:02, 9:14, 9:08, 10:03, 9:55, 8:57, 9:28, 9:39, 9:30, 9:56, 9:41, 9:21, 9:15, 9:11, 8:53, 8:46, 8:26. AP: 9:25.
Took an ice bath while drinking a can of chocolate royale Slimfast. Bandaged up the nasty blister about the size of a quarter. My house is a disaster. I need to do some major cleaning since I'm having company this weekend. Sarah is getting married tomorrow. It's gonna be so nice to see all the family visitng from all over. Have a GREAT WEEKEND everyone!!!
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 16.25 |
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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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The wedding was perfect. The bride and groom were a match made in heaven. It was so good to see beloved family members visiting from Boston, New York, Chicago, Hong Kong, AZ, Calif., Hawaii, Idaho, Nebraska, Minnesota. Wedding luncheon was fabulous at Carabas. It was an Asian invasion in Manti and at the Italian restaurant complete with a pinata festivity. FUN! FOOD and FAMILY!!! No running...just running around. Hope everyone had a wonderful weekend.
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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 |
| 5 hours of meetings. Having families over for BBQ afterwards. Legs are tight. I really need to get some comfy grandma shoes that are pretty/dressy. |
| 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 | | 1.00 | 1.50 | 5.00 | 0.00 | 7.50 |
| Week 14 T. 66, sunny, 1 mile warm up, 5 miles tempo, 1.5 mile easy 7.5 mi in 1:07:12. Splits: 10:11, 8:49, 8:25, 8:36, 8:55, 8:46, 8:54, 9:08. AP: 8:58 Going to Salt Lake for UBA Convention.
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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 |
| Did you know that the Grand America Hotel charges their guests $10 per person to use the fitness center and indoor pool? You'd think that with the room rate of over $250 a night, it would be complementary. NO! It really bugs me!!!
Around the world core 35 reps. That's all I had time for. Sat thru hours of boring speakers! My knees felt yuck!!!
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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 | | 5.75 | 0.00 | 0.00 | 2.50 | 8.25 |
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Was so tired when I woke up that I didn't want to go run. Had hubby take me to the HS track on his way to work at 6:45am. 2 miles warm up at average pace of 10:00
1200m @ 5:34 1000m @ 4:43 800m @ 3:45 600m @ 2:45 400m @ 1:51 All with 200m RI
Ran 3.25 mi from the HS track to home, all uphill. Had to walk the last hill which the HS Xcoutry Team dubbed the "Killer Hill".
I still don't get how to work the Garmin with this kinda interval workout. I reset the thing after the 2 mile warm up. Then hit lap and start button at the start of the 1200m, then hit stop button for the 200m RI. I hit lap button again for the 2nd interval and when done realized it didn't start. So on the 3rd interval I hit the start button. I had to do math in my head to figure out the time of each interval as the timer showed the accumulated time, not per interval. May be I should have hit the start AND lap button at the start of each interval?
HELP! I'm so i-challenged!
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 8.25 |
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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 | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
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I'm learning how to post pictures. This was a test.
5.75 mi easy recovery pace. Around the world core + fast abs ~ 35 reps. Abductor lifts ~ 2 X 15 reps. Going to celebrate the 4th on Sat. with visiting families. Will do my long run on Fri. instead.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 5.75 |
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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 | | 13.00 | 5.00 | 0.00 | 0.00 | 18.00 |
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Woke up late with tired body and achy legs. I must have DOMs from Wednesday's speed work. Debated whether to put off the long run for another day. Schedule calls for 17 miles @ 10:06/mile. Figured the legs are only good for a10:30 pace today. Had breakfast of yogurt, cereal and milk before leaving. When I started on the JRP at 8:00 am, the temp was close to 70 with sunny sky. Goal was to hydrate right and finish the run in under 3 hrs. Carried 4 flasks of water on my fuel belt. I planned to take walk breaks and drink every two miles. I was already drenched in sweat by mile 2. Mile 1-2 splits: 10:35, 10:13. I didn't charge up the hill today and was glad to empty 2nd flask of water at mile 4. Mile 3-4 splits: 10:16, 10:27. There were a few walkers/runners and lots of bikers on the trail. Saw the Baileys who are friends from way back. When I reached mile 5, I was pooped. Stopped to stretch and get the legs ready for the downhill trashing. Mile 5-6 splits: 10:45, 9:44. I could feel the left ITB protesting on the downhill and tried to take it easy. The thought of cutting the run short crossed my mind and couldn't wait to get to mile 8 for my walk break and finished off the 4th flask of water. Mile 7-8 splits: 10:06, 10:07. Heavens must have pitied me, a huge cloud covering appeared. That little bit of shade felt so good and I was able to make it to the car where I stopped to drink gatorade and fill up two flasks of gatorade, and one flask of water. Ate a small energy bar, took off my left shoe to assess the old blister which had turned into a quarter size dead skin. I didn't want to chance another inflamed blister; so I rubbed chapsticks on it (Kathie would be proud) and put a bandaid over it. Mile 9-10 splits: 10:10, 10:14. That little stop revived me. Under intermitten cloud covering, I continued south with the same plan of taking drink and walk breaks every two miles. Mile 11-12 splits: 10:28, 9:52. Took a potty stop at mile 12 and drank the gatorade. Lots of families were biking. It was fun to cheer on the little children. The cloud was gone by mile 13; couldn't wait to get to 14. The trail was closed at 13.9, perfect, drank the 2nd gatorade and turned around...I might just make it. Mile 13-14 splits: 9:27, 9:15. The sun was beating down on me. I just wanted to get to mile 16 where there's a water spout and drinking fountain. I ate one gel, drank from the fountain and doused my head and torso with water. Mile 15-16 splits: 9:21, 9:14. That took about a minute but I was revived. At mile 17, I drank the flask of water and picked up the pace for the last mile "home". Mile 17-18 splits: 9:16, 8:41. My car read the outside temp at 81 as I was pulling out. Weighed myself before getting in the ice-bath...no gain nor loss...perfect!!! Total fluid consumption: 32 oz gatorade, 52 oz water + ~ 12 oz from fountain = 96 oz. 18 miles in 2:58:22 including walk breaks but not the stop at the car. Average pace of 9:54. I think I met my goal today. HAVE A HAPPY JULY 4th EVERYONE!!!
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 18.00 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| The sound of canons going off woke me up. A beautiful morning to walk and chat with hubby before celebrating with family, BBQ at home. |
| Mizuno Inspire 4 Sz 6.5 (A) Miles: 3.50 |
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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 |
| Quiet restful day. Took Jeff to the airport. Went for a walk with hubby. It was plenty warm. I finished reading the Doctrine and Covenants last week and started the Book of Mormon. I figure if I consistently read 1 to 2 chapters a day, I will finish reading it by the end of the year.
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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 | | 2.50 | 0.00 | 4.00 | 0.00 | 6.50 |
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You'd think with two rest days I would be up and ready for speed work this morning. Nope! Do I really need to follow the FIRST program to the T? I mean who wants to do speed work first thing in the morning after a lazy weekend? What to do: plan B - run easy, plan C - run hill, plan D - tempo. Is it just me? I've been dragging lately. K, enough whining, Plan D it is.
The first mile warm up was HARD! I love running, but training is so not fun. I didn't look at the Garmin; didn't want to know how painfully slow I was. When that thing beeped at 1 mile, I quickened the pace and ran like I was in a hurry. Within 0.25 mile I saw Mary, Stephanie and Wendy on their way home finishing their 10 miler. Man, I really miss running with friends. I just couldn't stay focus today. I don't know how Huans32 did it. His tempo pace was so steady and right on. Mine was all over the place today, granted it was a rolling route; but still...got to work on that.
Warm up mile - 10:55 (see what I mean?), 4 miles tempo (was supposed to run them at 8:38) - 8:32, 8:16, 8:31, 8:27
Cool down - 9:22, 9:22 6.5 miles in 58:45. AP: 9:02 Picked raspberries for TWO HOURS!!! My shoes and socks were like porcupines with all these "stinky weeds". Why do my boys have to grow up and leave home?
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 6.50 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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7 hours of sleep.
42 min. of easy running + 35 min of "pretend to swim" = 77 min.
Around the world core + fast abs, 3 sets of 7 reps. Ate 7 pieces of melons/fruits for snack. ***** The Stake YW sports leader asked me to speak at the summer fitness kick-off meeting tomorrow night. I'm supposed to motivate the girls to set fitness goals, to start a program to run a 5K by the end of the summer. She has no idea how many girls will be there or any of their fitness level. Anyone has any good suggestions, ideas, what I should say to them? I've printed out an article from RW, The RW's 8-week Beginning Runner's Training Program, and a 5 weeks beginner 5K schedule. Man, I hate speaking. Why can't I just take them out for a 5K run?
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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 | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
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Lower back and legs were very tired last night; felt a little better when I woke up. I have got to get out earlier. Temp was already in the mid 70's with a warm south wind by the time I got to the HS track. Plus there were zillion kids on the field, jr. league football teams, girls soccer teams, a few walkers, even one lady riding her bike. Ran 2 miles warm up. Did the 8 dynamic flexibility exercises. Drank and set the water bottle by the start/finish purple line. Ran the intervals as scheduled, except @ 4 - 12 sec. slower due to the heat factor...or I just didn't have the motivation to push too hard. Concentrated on form and relaxed breathing. Got a few cheers from the kids in my ward/stake. FUN!!!
2 mile warm up @ 18:30
1K @ 4:50 RI @ 3:27
2K @ 4:58 RI @ 3:30
3K @ 4:58 RI @ 3:36
4K @ 4:57 RI @ 3:40
5K @ 4:53 RI @ 3:25
All with 400 m RI where I walked 100 m and jogged 300 m while sipping from water bottle. Did I mention it was getting hot?
2 mile cool down @ 19:00 running clockwise. Stretched 10 sec. for each major muscles twice. On the drive home, the car said outside temp was 82. Thank heavens for car air-conditioner!!!
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 8.00 |
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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I might be failing the FIRST training program 'cause I went out for a run instead of rest/XT. O, but it felt so GOOD!!! I was going to run 3 easy miles and swim. After the first warm up mile, I changed my mind. I ran up to the Murdock Canal trail. It was a beautiful morning on the trail. I forgot to re-able the Garmin for 1 mile (lap) alert from yesterday's workout; so no mile split. I just ran by feel. There's no soreness or aches to speak of. The run got progressively faster. I LOVE run like this, no slave to pace or distance. 6.25 miles in 1:01:40 Off to go to the temple and special lunch!!! So EXCITED!!! PM: Around the world core + Fast abs, hip abductors, 35 reps EVENING: Hubby treated me to an impromptu date at Smoothie King. That place is a nutrition center, good stuff. AM/PM Yoga
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) 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 | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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Ran with Mary, Wendy, Carolyn and Stephanie (3 YW leaders and 1 YW) for an easy 5K. Spent an hour in the pool, pretending to swim, trying to feel this peaceful, serene feeling Teena told me about. I almost drowned TWICE! It was very scary!!! I was all alone thrashing, swallowing water, gasping for air. It's a good thing I was not that far from the edge of the pool. So then I decided to learn to float on my back. For the life of me I couldn't do it. I just kept sinking. I must be made of lead!!! Took my "baby" to have his Senior portraits taken at the HS. I had to hold back tears reminiscing all the times I took his older sister and brothers for Senior photo shoot. On the way home, I told Steven the story of his first day of Kindergarten...such bittersweet moments. |
| Mizuno Inspire 4 Sz6.5 Lime Green (B) 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 | | 14.00 | 6.00 | 0.00 | 0.00 | 20.00 |
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The RHPC rules!!! This first inaugural RHPC 1/2 marathon was FUN, FUN, FUN, FUN, FUN, FUN!!!! I got to run with this wonderful woman whom I "shadowed" on my very very first race way back when I started running and training for SGM 05. It was the Provo River 1/2. At around mile 8 my friend had to use the pop and I ran on. I picked out this "veteran" lady and followed her the whole way 'till the last 0.1 mile when she out kicked me. At that time along the trail, people would call out her name, Karen! She was someone famous. I only got to see the back side of her. Fast forward to this morning, as the race got under way, I decided to not make this a time trial run. I found Josse's mother and decided to run with her. Turned out she's Karen R., that same veteran/heroine I admired all these years. It was a smart move as she knew that canyon and the course well. Have I ever mentioned how "directionally challenged I am"? She's an amazing runner. We chatted the whole way. I was glad I got to pick her brain a little. She knew tons of runners and bikers who were out training. When we got back to the park, Karen told me to go for it as I've been running her pace the whole way. She told me that it's just "once around". I saw 3 pink chicas about 0.25 mile ahead; so I chased after them and passed them as we rounded the course to the finish where all my PINK friends were cheering! WooHoo!!!
THANKS Marion, MichelleL and Josse for organizing this GREAT race and for everyone bringing such great treats and creative prizes. The finisher medals and the "grand" prize were to "dye" for! After feasting on the treats, my tummy felt better. Oh yeah, my tummy was bloated during the race. It didn't like gatorade or perhaps the fajitas, salsa, chips, corn, veggies, berry tarts and fruits I ate last night at a party. Anyhow, the tummy flet better and I ran back up the canyon, same route and back down for another 7 miles. The weather was perfect, I drank 4 flasks of gatorade (2 during the 1/2, 2 later) and water from the fountain at Timp. Park for the second run. Just as I pulled up into my garage, Lowell called. He's in town and paid us a visit. What a pleaseant surprise!!! It was a perfect day! THANK YOU RHPC's. You girls are AWESOME!!!! Splits: 10:16, 10:35, 10:54, 11:27 (we stopped to chat with Karen's friend, Nancy), 10:51, 10:19, 9:59, 9:21, 9:33, 10:27, 9:56, 10:10, 8:36, (2nd run) 9:53, 10:00 (up the canyon), 9:48, 9:15, 8:51, 8:48, 8:45. AP: 9:54.
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 20.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Took Steven to S.O.A.R. and spent the morning at the orientation mtg. Made me wish I was going to college. Took my Mexican sister to Sweet Tomatoes. I ate WAY TOO MUCH!!! In fact I have been pigging out a lot this month. Too full and too hot to run outside in the afternoon. Ran 4 on the TM, 3 "hills" w/ max incline at 10, variable speed, max at 8:34. TT: 42:15.
Around the world core + Fast abs. , 40 reps. Bicep, tricep. 8 sets x 40 reps. Going to curl up for home movie w/ hubby...better skip the pop corn and candy since I had a dinner of T-bone steak...such a piggy.
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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 | | 1.00 | 3.00 | 0.00 | 3.00 | 7.00 |
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Week 12 Schedule calls for 10-20 min warm up, 3 x 1600m @7:50 (1 min RI), 10 min. cool down. Did the 8 dynamic flexibility exercises. Warm up for 2 miles: 9:27, 8:51. Did a little light stretching. The girls soccer team arrived and did their 1 lap warm up while I was finishing up the first mile repeat. Then as I was into my 2nd repeat, they did their 1 mile trial run and the coach was yelling out the time as we lap him. That was fun, however, I pressed the wrong button and messed up my Garmin timing. So I'm going off of what he yelled out for that mile. 1st mile @ 7:41 (a tad bit fast)
2nd mile @ 7:51 3rd mile @ 7:56 Cool down 1.5 miles running clockwise around the track: 9:09, 9:14. TT: 48:49. AP: 8:52. Stretched thoroughly afterwards. Could feel the ITB getting inflamed. Not sure if I like this workout. It's hard. I wonder how much it benefits me as I feel like I can't get any faster. Can a 53 yr. old woman improved on VO2 max? Evening The Beehives had yoga and smoothies for their activity tonight. I invited myself. First time ever going to a yoga class. LOVED IT! Lotsa giggling. It was so fun.
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 7.00 |
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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 | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| 3.3 easy with Wendy, Mary and Carolyn. Around the world core + fast abs ~ 35 reps.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 3.30 |
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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 | | 2.00 | 2.20 | 3.00 | 0.00 | 7.20 |
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It was a long day yesterday babysitting. The parents and kids didn't leave until after 8pm. I had 7 Primary pres. to do phone interviews with after 9 pm. Didn't go to bed 'till midnight. Woke up at 4:30 am with no motivation to drive to Draper for the Suncrest run. Stayed in bed till 6 am and went with the scheduled run instead. FIRST schedule calls for a 6 miler (2 mi easy, 3 mi @ 8:23, 1 mi easy). Why is the first mile so hard? Ran into JonA at 1.5 mi., stopped to chat a little. Boy, he's fast!!!! I turned around in less than a min., he disappeared. Felt good thru the 3 tempo miles. But on the 1st cool down mile, twitches of muscle cramps showed up. On the 2nd cool down mile, the ITB began to tug from knee to hip. An old slight pain on the left knee (at 4 o'clock) also showed up. I've had that pain before coming down off Bull River Rd. to 3200 N. The pain went away when I picked up the pace a little. 7.2 miles in 1:05:05 AP: 9:02. Splits: 10:51, 9:13, 8:05. 8:20, 8:16, 9:09, 9:23, 0.2 mi in 1:40 (8:48) Still debating about DNews 10K. Off to the temple. Another busy day with orientation of new counselor, etc.
Have a Happy Thursday Everyone! Evening: Hubby got home early at 9pm so we went for a walk. It really helped loosen the hip joints which got tight from all the sitting today. Saw lots of runners out. Nice evening. Am/Pm Yoga. Ahhh! Felt so good to stretch.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 7.20 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy out and back to Sego Lily Elementary via 3rd West hill and Frontage Rd. Knee felt fine on the down hill at that slow pace. TT: 48:47. AP: 9:45. Splits: 9:58, 9:25, 9:29, 10:01, 9:52 Sitting thru two meetings for 3 hrs this morning made everything tight again. Will stretch before heading down to the Y for another meeting. Need to start my long run at 5 am so I can make it back for Youth Conference tomorrow morning. Have I ever mentioned that I'm not an early bird? It's not a bad thing right...I just don't get worms! :)
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) 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 | | 12.00 | 6.00 | 0.00 | 0.00 | 18.00 |
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Had a huge Tucano's dinner at the S.O.A.R. banquet last night...such a pig...but the food was so good and I didn't have lunch. Woke up at 2 am, tried to fall back to sleep. Needless to say, didn't start the run at JRP 'till 6:04 am (an hour later than planned). Schedule calls for 18 miles @ 10:06. I could either cut the run short or run faster. Did the same thing for the 18 miler two weeks ago by walking and drinking 7oz. every 2 miles). T. was in the mid 60's. There was a light breeze just as the sun peeked over the mountain. Saw few ducks diving and skimping over the river. Walked part of the uphill. Saw RAD and Bec on my way down at my mile 5.3. Figured I was under a mile ahead of them and they would catch up so I didn't turn to run back up with them. Stopped at the car (mile 10) to refill the flasks with gatorade, ate one energy bar with 1/2 bottle of water. No time to waste, continued south for 8 more. I only glanced at the watch to see the time so that I could get the run done in time for Y.C. The ITB started to bug around mile 13. Concentrated on form and pushed thru the pain. Saw Rick roller blading by and one of the Grimley boys and his wife running. Doused my hat and shirt with water at mile 16 at the camp ground fountain. The ITB felt better with faster pace and only felt it tugging on the rolling part of the trail. Made it back to the car to see RAD and Bec chatting and didn't even look like they had run 14. They had lots of 8:30 paces. It would have killed me to run with them. No time to stretch or visit. Drank the rest of the gatorade. Total fluid consumption: 86 oz.
Just as I got in the house at 9:15, the phone rang. Hubby said the youth were finished with their breakfast and waiting for me. ARRGGH! I thought I wasn't due to speak 'till 10am. Took a record-breaking fast shower and headed over to the Stake Center in 20 min. Whew! hubby killed some time by answering some questions that the youth were dying to find out about him. 18 miles in 2:50:56 (not counting the couple of min. to refill the fuel belt), almost 8 min PR from two weeks ago. AP: 9:29. Splits: 9:58, 9:33, 9:39, 10:24, 11:13, 8:57, 9:24, 9:23, 9:18, 9:23, 9:26, 9:00, 9:34, 9:04, 9:22, 9:11, 9:14, 8:43
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 18.00 |
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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 | | 2.50 | 1.00 | 1.00 | 0.00 | 4.50 |
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Took my sweet time heading out the door. By 8:00 am the temp was already 83. Yikes! That first mile was painful (11:04). I had lead legs...almost abandoned the run. Man, wish I knew how to do other cardio Xtrain exercises. Turning left onto 12th East, I noticed my left foot fall was noisy while the right was quiet. Tried for the life of me, pretending I was running on thin ice; but couldn't make it go quiet. Concentrated on symetrical form and finally fell into an easy pace (9:42). On the third mile with slight decline, I worked on "tall puppet", instantly the foot falls went quiet. Saw a girl going the same direction on the other side of the road. Slowly reeled her in (9:00).
Picturing the Kenyans running with such fluidity, I did some strides as if kicking my own behind while tucking in the tail, belly button to the spine. Seeing my own shadow, felt like a real runner, the legs seemed to "cycle" and the push off more powerful. I was surprised to see the pace quickened quite a bit (8:22). Wanted to run more but decided to save it for another day. 0.5 mi cool down in (4:30). Around the world core + fast abs (35 reps). Swim and exercise in the pool for an hour. Have to clean 16 windows today! Thank goodness Steven is home to help me.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 4.00 |
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| 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 | | 2.00 | 1.25 | 0.00 | 5.25 | 8.50 |
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Interval workout today. I'm learning. Warm up 2 miles in 21:14 (AP: 10:36) 1200 m @ 6:23 RI 400 m @ 2:17 1200 m @ 5:58 RI 400 m @ 2:10 800 m @ 3:41 RI 400 m @ 2:00 800 m @ 3:35 RI 400 m @2:05 800 m @ 3:27 RI 400 m @2:10 1200 m @ 5:15 RI 400 m @ 2:00 Cool down 1.25 miles in 13:15 8.5 miles in 1:13:55 (AP: 8:41) Will do ITB stuff and yoga later. Having some "future missionaries" over for dinner and teach me (the investigator) tonight.
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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 | | 1.00 | 1.00 | 1.30 | 0.00 | 3.30 |
| Was planning to run with Wendy & Mary who forgot to stop by. Ended up chasing them making this a progressive run. 9:36, 8:42, 7:56, 7:52. AP: 8:40 Didn't get the intended miles in b/c shutters guys were coming.
Around the world core + fast abs (35 reps) Shutters had some bad flaws, workers over-stayed for 4 hours and still have to come back next week for replacement. Felt like a waste of time today. |
| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 3.30 |
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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 | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
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Toss and turn all night with backache...from cleaning, moving furnitures (5 heavy couches), etc. I want to retire from housewifery. Dragged my achy self out of bed for an early morning run. There was no juice in me, the legs were dead, the mind wandered, called it good after a painfully slow 4 miler. 10:49, 10:00, 9:23, 9:36. Yikes!!!...I hope I don't feel this way tomorrow for the 10K!
Off to meetings, appointments, and grocery shopping. Did I mention I want to retire and live in a hotel and run marathons 'till I'm 89? |
| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 4.10 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Race: |
Deseret News 10K (6.2 Miles) 00:49:31, Place overall: 664, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 1.20 | 3.00 | 2.00 | 10.50 |
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Picked up Teena on the way and we both wondered aloud: "why are we doing this?" My reasons were to be with friends and to cheer my brother-in-law in the marathon. He flew in from Hong Kong a day earlier. He had been in 5 countries the last 5 days. That guy is an animal. I had a ton of fun hanging out with Teena, Julie, Shimelle, Bec, RAD and her sister and Slick. It was so AWESOME to watch Allie come in so strong and beautiful. We were cheering our heads off. I am so proud of everyone doing so well...Teena with her HUGE PR! Allie with her outstanding win! Gary with his 3:08 "training" run, Lowell pacing and helping a girl with an asthma attack. This is only the third time I've run a 10K; had no idea how to run these. I thought I would be happy with sub-50 and place top 10 in the AG. Hadn't felt good the last two days and with the warm temp I knew it would be tough. Here are my splits, what a total amateur/idiot I was: Mile 1 ~ 7:15 (went out WAY TOO FAST and knew I would pay for it later, but it was fun blasting down the hill with bunch of younguns.) Mile 2 ~ 7:25 (my mouth was getting so dry, I needed a drink so bad.)
Mile 3 ~ 7:57 (saw hubby cheering at the bank.)
Mile 4 ~ 8:01 (lungs are burning, ITB is complaining going down South Temple.)
Mile 5 ~ 8:04 (what's with that guy handing out donuts?)
Mile 6 ~ 8:55 (finally got a drink of water and doused myself with another cup of water. I wanted to quit and went into marathon mode. I was a road kill to zillion people here.) 0.2 mile ~ 8:56 (legs were burning, gasping for air and thought I would die, kicked it in when I saw the clock ticking 49:xx) Finish time: 49:31 THANK GOD it was over! I had never watched the winners come in at a marathon before (only on TV). It was amazing! It was so fun to cheer Johnny V and his pacer, Riverton Paul who kept doing 360 to make sure Johnny wouldn't get passed by another guy. After congratulating our fellow bloggers, Teena and I ran back on the course to find Lowell and run him in (3.5 miles). That amazing guardian angel was helping a girl in distress. She had a very scary asthma attack. Lowell stayed with her and she ran her 2nd marathon with over 15 min PR. Her first marathon was the "monsoon SGM" last year. Continued the Pioneer's Day celebration with a wonderful delicious grilled steaks, chickens, shrimp lunch cooked by none else but my awesome brother-in-law. Did I mention that guy never stops?!!! What a great day!
THANKS everyone for making this race SO SO SO SO FUN! Have a great weekend!
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 10.50 |
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Woke up bright and early at 4 and couldn't go back to sleep. What the heck, might as well go for my scheduled 20 miler. THANKS to Teena's organizing a "chump" group run, I called her and got the driving direction to the meeting place. It was fun to see Shimelle, her brother, "Peach", Julie and a groupd of great "chumps". I knew right away that I was going to be the sweeper of this group; but was concerned that I would be lost. Everyone took turn staying with me for the first 7 or so miles. THANKS, you guys/gals are AWESOME!!! We got back to the church just shy of 12 miles. We had forgotten to restart the Garmin after taking a drink from a park so lost track of about 1 mile. It was a humid morning with temp staying in the 70's. I lost about 2 pounds of sweat! I am tired; but otherwise feeling great. 20 miles ~ average pace 9:42. Fastest at 9:00, slowest at 10:20.
Teena was so very very very kind and patient to run with me for 20 miles. I treasure every second of the run with her. I just hope I didn't ruin her body by running her longest and slowest miles since rehabing. She is amazing! THANK YOU my dear soul sistah for pulling, pushing and encouraging me the whole way!!! I would not have made it without you today!!! I LOVE YOU lots and lots and lots!!!!
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 20.00 |
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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 |
| No soreness, just a little stiff from sitting in church for hours. Went for a 2 mile walk with hubby. It was still very warm at 9 pm. |
| 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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Morning
4.5 recovery run. Lead legs. Ran relax keeping it easy in the 10's. Shutter guys are coming. Will do core later. I'm still so very excited for Teena's awesome PR!!! Have a great week everyone! Late afternoon
Around the world core, fast abs, clam shell, hip abductor (40 reps) Went to see Harry Potter for FHE. Was long. Fell asleep for part of it.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) 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 | | 2.50 | 2.00 | 2.00 | 4.00 | 10.50 |
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Week 10 speed work day: 10-20 min warm up, 8x800m @ 3:47 w/ 1:30RI, 10 min cool down.
Was hard at the start. Getting the hang of it and felt easy at marathon pace for the cool down.
Warm up 2 miles in 19:06 (10:05, 9:25) 1x800 @ 3:46 RI @ 2:18 2x800 @ 3:42 RI @ 2:22 3x800 @ 3:39 RI @ 2:09 4x800 @ 3:36 RI @ 2:09 5x800 @ 3:35 RI @ 2:09 6x800 @ 3:34 RI @ 2:22 7x800 @ 3:35 RI @ 2:06 8x800 @ 3:34 RI @ 2:01 Cool down 2.5 miles (9:05, 9:16, 9:22). 10.5 miles in 1:27:48. AP: 8:21 Lost 2 lbs of sweat. Very tired, back is killing. Will do yoga later.
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| Wave Rider 7 Miles: 10.50 |
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| 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 |
| What a beautiful morning, nice breeze, comfy temp. Easy 6.5 ave pace @ 9:42. Around the world core, fast abs, clam shell, abductor exercises (20 rep). An hour swpooling.
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) 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 | | 1.00 | 0.00 | 7.00 | 0.00 | 8.00 |
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Schedule calls for 1 mile easy, 6 miles @ 8:53, 1 mile easy. I LOVE tempo day. Tempo run is my favorite workout...just barely out of the comfort zone but felt like I've accomplished something. Mile 1 ~ 9:50 (Running east w/ cool temp and sun's behind the mountains. Lotsa bikers heading towards Alpine.) Mile 2 ~ 8:43 (First 0.5 mile is slightly up, then turn around same route heading west.) Mile 3 ~ 8:22 (Breeze on the back felt great as the sun peeked over the mountains.) Mile 4 ~ 8:35 (Slight uphill for 0.25 going north up to the rolling Bull River Rd.) Mile 5 ~ 8:32 (Slight decline at 1600W and turn around going east.) Mile 6 ~ 8:36 (Slight incline heading east on Bull River. The breeze coming off the canyon felt great as the sun warms the valley.) Mile 7 ~ 8:22 (Love this mostly straight stretch. Waved to other runners who I've passed earlier. Trying to stay focus. Could feel back ached a little.) Mile 8 ~ 8:43 (Surprised to see how fast this mile came in. Thought I was running marathon pace. Left knee & right calf complained when slowing down.) 8 miles in 1:09:45. AP: 8:43. Hurried to meetings and found out it's moved to tomorrow. Looking forward to special lunch today! Hope y'all having a GREAT Thursday!
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Marion's run yesterday gave me the idea to run the canal trail today. Saw lots of duck families floating leisurely down the canal. If I had a coat of feathers, I wouldn't drown AND could fly whenever I get lead legs. Hmm, not a bad idea to give up smooth arms and legs for some pretty feathers...quack quack quack!!!!
2 miles pavement ~ east to 1600E, then onto Canal trail (10:13, 9:50) 5 miles trail ~ west to 1600W turn around, east to 1200E (9:36, 9:39, 9:46, 9:45, 9;46) 1 mile pavement ~ 1200E to home (9:17) I like this route, nice and tidy 8 miler. TT: 1:17:53. AP: 9:44
Off to meetings, temple open house, chauffering, concert at Red Butte Garden. FUN stuff! |
| Mizuno Inspire 4 Sz6.5 Lime Green (B) 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 | | 12.00 | 6.00 | 0.00 | 0.00 | 18.00 |
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Stats from my long runs in the last 5 weeks: July 3 ~ 18 mi on JRP (AP: 9:54) July 11 ~ RHPC 13+7= 20 mi on Provo River Trail (AP: 9:54) July 18 ~ 18 mi on JRP (AP 9:29) July 25 ~ 20 mi w/ stops on West Jordaon JRP (AP: 9:42) Today, 8/1, instead of running the scheduled 13 mi; I want to do a Park City simulated run (3 wks out from PCM) with some at mp. Ran up to Alpine Canyon going east on SR 92, then north on 6000W and east on Westfield Dr. The first 5K has a net elevation gain of about 125'. Saw the Bank of AF hot air balloons over PG by Mt.Timp in the distance. Thought about Steven & his friends, Bec and the YSAs hiking Timp. I watched the balloons coming north towards Highland. Wouldn't you know it... they landed in a field on 6000W just as I was running by. I waved as they passed overhead. So COOL! Splits: 10:53, 10:03, 10:14
The next 5K from Highland to Alpine has another 100' net gain elevation. Splits: 10:56, 9:54, 10:59. From mile 6-7 is what I dubbed the "Deer Valley" loop. It has an elevation gain of 200'. I heard some awesome bag-pipe music playing by a group camping in the meadow to the east. It was neat running up the canyon with "Highland" music. The last difficult ascent was accompanied by "Amazing Grace". THANK YOU to whoever performed that beautiful ballard. Ate one gu at the turn around. Walked quite a bit (11:37).
I did not blast down the canyon, just enjoyed the beautiful scenery (9:38). Decided to turn east on Heritage Hills Dr. for more Alpine (uphill) running. At mile 10, I saw a church with cars parked outside. Stopped to see if I could use the bathroom. No luck, another runner said the cars where from bikers having a race that morning. I had run past at least 6 church buildings that had empty parking lots. I guess none of them was a Stake Center which would be holding baptisms today. Splits: 10:34, 9:11, 9:28.
Ran west on Westfield Dr. to Highland Blvd. (Suncrest Dr.) Felt strong running the rolling hills on this 5K stretch, even passed a few runners. Going south downhill was able to get in a good rhythm. Splits: 9:45, 8:56, 8:41, 8:46. Reached SR92 light at mile 14.5 and made the decision to run 3.5 more to make an 18 miler. I wanted to tempo these as they're in my hood. Splits: 8:55, 8:40, 8:17. TT: 2:55:36 AP: 9:45. Felt good about this run. The AP hasn't changed much from the last 5 weeks; but felt stronger at the end today. The legs/ITB handled the hills just fine. Ice bath while drinking slim fast for immediate recovery. 55.5 miles this week, not my highest mpw which were 63 mi on Feb 21 and 58 mi on March 21. Debating whether to run another 20 miler next week, two weeks out from PC. Whadaya think? Off to do my nehpew's "non-farewell open house." Have a GREAT weekend, everyone!
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 18.00 |
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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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| A "friendship" run today. Ran with Wendy R., Mary, Carolyn & Stephanie who were doing 3 miles. Left them and saw 2 ladies who used to be in my ward, ran with them for 1 mile. Ran into Wendy C, turned and ran with her for a mile. She had 4 more to go so I ran 1.75 hill by myself. Easy pace: 10:13, 9:52, 9:50, 9:17, 9:15, 9:40, 9:26. Around the world core, fast abs, clam shell, abductor lifts (40 rep) Might do SWTOfD later. Happy August and a GREAT week, Everyone!
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 6.75 |
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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 | | 1.00 | 3.00 | 1.00 | 2.00 | 7.00 |
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My legs were sore last night so I did some yoga and foam roll before bed time. Up early but had some clitches with car scheduling, didn't make it out the door till 6:45. Then messed around with the Garmin once I got to the track. By the time I started the warm up, it was already 7:15 and the sun is up! WK 9 speedwork calls for 2x(6x400m@1:51) (1:30 RI) (2:30 RI in between sets). It didn't happen as planned. I was getting tired by the 6th interval so decided to make 8 and call it good. Warm up: 2 miles in 17:26 (AP: 8:43) lap 1 @ 1:39 (too fast, the football guys were watching!) RI @ 1:37 lap 2 @ 1:47 (this is hard!!) RI @ 1:31 lap 3 @ 1:48 (why am I doing this?) RI @ 1:36 lap 4 @ 1:52 (how many more intervals to go?) RI @ 1:28 lap 5 @ 1:50 (yes, hitting the planned pace finally!) RI @ 1:40 lap 6 @ 1:31 (self destruct, still have another set of 6 to go!) RI @ 1:30 Getting HOT...Feeling spent, made the decision to do two more and be done with. lap 7 @ 1:52 RI @ 1:28 lap 8 @ 2:01 RI @ 1:30 2 mile cool down, (AP 8:30) Off to take my nephew and his family to the Church Adm. Office to be set apart.
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) 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 | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| Woke up LATE this morning!!! Boy, I was zonked! Ran the tidy door to door 8 miler that I ran last Fri. (2 miles to the canal trail, 5 miles on trail, 1 mile home). In the process of changing the Garmin back from yesterday's interval workout, must have done something wrong cause it only shows my 8 miler as ONE lap. I do know that the first warm up mile was 10:30 and the trail miles were in the high 8's as I wanted to keep the trail miles at marathon pace. Concentrated on form and felt good at that pace. TT: 1:13:30. AP: 9:11. Very pleased with this run, a 4:20 PR from last Fri. SWTofD for an hour. Did hip flexors, abductors and adductors exercise in the pool 2 sets 20 rep. Deck guys are here! Lotsa house cleaning to do with out of town company arriving on Sat. My bro-in-law and fam are leaving today... :( ! How time flies!!!
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) 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 | | 1.00 | 2.55 | 3.00 | 0.00 | 6.55 |
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Yay tempo day! Schedule calls for 2 mi easy, 3 mi @ 8:23, 1 mi easy. The legs were tired and tight last night so I did AM/PM yoga at bed time hoping they would be ready for this morning's run. They were still dead when I headed out the door at 6:35 so didn't know how the tempo run would go. The temp was cooler with overcast sky and a hint of mugginess and absolutely NO wind. Took the first two miles easy (9:33, 9:11). Saw my neighbor John heading the opposite direction. At the turn around (mile 1.6), he was about 0.5 mile ahead. It took me a mile to catch him. Mile 3 pace came in at 8:06. I turned north up onto Bull River while he turned south on Center. Mile 4 @ 8:21. Mile 5 was on the rolling Bull River Rd, 0.5 mile to 12th W. and turned around, came in @ 8:23 (right on!) Could feel the legs tiring; so took it easy (8:57, 8:58) for the 1.55 mi home where I saw Bec. doing her 2x5Ks tempo. It was fun to chat a little with her. She just brightens my day. It was a successful run. Have I ever mentioned I LOVE tempo day?
Meetings, more cleaning, laundry and getting the three bedrooms ready for guests this weekend.
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 6.55 |
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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 | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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Temp was cool, sunny, still a little hazy/dusty from yesterdays' wicked wind storm. My Red Maple tree in the front yard was blown over, snapped off. The wind caused an "arching" effect on the electric wire/telephone pole that caused a small fire across the street. It was scary; but the fire was put out quickly. Got brand new shoes on eBay for $34. Tried them out for an easy run with Teena and Kelli after the temple on South Jordan River Parkway. These shoes (Nexus) feel a little lighter than the Inspire. Think they will do fine. * Does anyone know how to "retire" the old shoes from the Shoe Manager?*
It was a nice short run, not paying attention to pace. Have I ever mentioned I love "friendship run"? Life is just too short/busy and time with friends are so so so precious. I'll post the splits just for the heck of it. TT: 49:35. Splits: 9:38, 9:19, 9:34, 9:42, 9:33, 9:24. HAVE A GREAT WEEKEND EVERYONE!!! We're running at the Lehi JRP tomorrow. Come join us at 6am.
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| Mizuno Nexus2 Miles: 5.20 |
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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 | | 8.00 | 10.00 | 0.00 | 0.00 | 18.00 |
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Hubby, son and I worked, cleaned, painted 'till 7:30 last night. So we went out for dinner. Can't believe the waiting time at each restaurant...Texas Road House had an hour 45 min. wait...Oliver Garden was only 45 min. where we didn't get seated until 9pm. Needles to say I was STARVING which resulted in eating TOO MUCH and TOO LATE which resulted in NOT MUCH SLEEP! The wind was howling all night.
I was surprised to see so many brave souls at the JRP: my neighbor John R., Walter, Misty and their daughter, Sarah, RAD, Kelli, Scott, and JonA. What a fun group! We started out together. Before mile 2, the guys pulled ahead and RAD stayed with them. At the top, RAD, Kelli and I ran together from mile 5 on. I had to walk portion of the uphills (the relentless wind really sucked the life out of me) and the tummy wasn't feeling good. I'm so GRATEFUL RAD and Kelli stayed with me and kept me going. We also ran into Michelle M. who stayed with us for about a mile at the end. She then took off with great ease and speed. The wind never died the entire time; but the temp was perfect. Other than a couple of potty and water stops, we kept a good pace. Am very happy that I got 10 of those 18 at marathon pace.
THANK YOU! THANK YOU! THANK YOU! Kelly and Rachel for running with me. I LOVE YOU SO MUCH!!! Out of town guests arriving in an hour. Not much rest today!
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 18.00 |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
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SGM wk 8, PCM wk 2, Back to school wk 1!!! Not looking forward to this week of being host. I need a decompress run to relief the stress of running a B & BLD for five adults, a 3yr old and a 1yr old. I NEED TO GO LIVE IN A HOTEL!!!
The run started out rough but ended smoothly. Did the hills first then cruise home on a loop route I haven't run for awhile. TT: 55:28. AP: 9:14. Splits: 9:36, 9:31, 9:43, 9:00, 9:00, 8:34. Around the world core, clam shell, abductor lift (40 reps).
AM/PM Yoga.
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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 | | 3.00 | 2.25 | 0.00 | 4.00 | 9.25 |
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What a day! I really wanted this speed day to work. Had hubby dropped me off at the track on his way to work. The temp was nice and cool. Did the 2 mile warm up and the Garmin ran out of battery. Stink! Drove home (football son had my car there at the HS) and was going to run on the treadmill instead. But company is still asleep; so grabbed my regular Timex and headed back to the track. Just then, the city road crew came by to inform me that they're going to oil the road so I had to have all vehicles off the road. Had to write a note for my visitors to move theirs when they get up and tell the deck guys to park their truck and trailor in my driveway. Got back to the track 45 min. later. Did another mile warm up and started the intervals. Wk 8 speedwork calls for 1600m @7:50 (400m RI), 3200M @16:00 (800m RI), 2 x 800m @ 3:47 (400m RI) I wrote all that down on a piece of paper. Figured I just had to keep track of how many laps to run fast and recover and hit the split button on the Timex. So here's what I got: 1600m @ 7:34 (400m RI @ 2:30) 3200m @ 15:11 (800m RI @ 6:24) 800m @ 3:46 (400m RI @ 3:05) 800m @ 3:48 (400m RI @ 2:45) 1 mile cool down @ 8:45 I think the football guys are used to me being there now. The soccer girls were the awesome *cheering squad* today. So glad the speedwork is done. Now if I can just get a nap among the zoo/circus...don't think it's gonna happen!
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 9.25 |
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| The morning temp has been perfect for running. Easy 7.25 in 1:08:45. AP: 9:29. An hour of SwTofD. Around the world core, fast ab, clam shell, abductor lift (20 reps).
Deck is coming along nicely. |
| Mizuno Nexus2 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 | | 1.00 | 1.50 | 4.00 | 0.00 | 6.50 |
| My favorite...Tempo Day!!! Schedule says to run 1 mile easy, 4 miles @ 8:38/mile, 1 mile easy. Here goes: 6.5 miles in 55:16. AP: 8:30. Splits: 9:37, 8:13, 8:04, 8:10, 8:03, 8:37, (0.5 mi @ 8:59)
Everything went well except during the cool down mile, the left ITB and muscle just north of the knee became sore. Stretched them good post run; now feeling okay. I need to do yoga later. Off to the temple! Have a GREAT day everyone!!!
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Didn't get any running today. Had meetings all morning. Went to pay school fees, pick up some stuff for my boy. Deck almost finished. Company leaving soon... :)
Around the world core, fast abs, clam shell and abductor lifts (20 reps). Hope I get to go on a date tonight! Have a GREAT weekend everyone! GOOD LUCK to those running races!
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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 | | 8.00 | 5.10 | 0.00 | 0.00 | 13.10 |
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Mary (running her first marathon at TOU), Beth (running her 2nd marathon at SGM) and I met at Wendy's house at 6 am to run the PCM simulated route up to Alpine. Wore l/s shirt thinking it would be cold and rainy. Should have worn sunglasses and NOT the hat b/c the wicked wind was blowing up a dirt/sandstorm. Ran with eyes half closed. Temp was in the 60's at the start but got colder at finish. A strong stiff headwind from the north/NW running uphill the first 7 miles was miserable, dodging tumble weeds, broken tree limbs and small rocks. Felt bad for the group who's doing their longest run this year.
John (Wendy's husband) and Stephanie (their daughter) were in the lead pack while Beth was 100 yards behind them. I hung with Mary and Wendy for the first 3 miles then caught up with Beth and ran with her 'till mile 7 to the Alpine canyon. Decided to skip the 1 mile up-n-back that I duped the "deer valley loop" since I didn't need to run the extra 2 miles that the group was doing. I waited till everyone made it up then ran with Stephanie and Mary 'till mile 9.5. I dropped them taking advantage of the downhill and got done before the rain hit.
Mile 1 - 3 ~ 10:03, 9:44, 9:58 (Gusting headwind from the north and west.) Mile 4 - 7 ~ 9:48, 10:05, 10:27, 10:43 (Beth was slowing on the uphill w/ headwind.) Mile 8 - 10 ~ 9:08, 9:39, 9:03 (Rolling up & down w/ sidewind.) Mile 11 - 13.1 ~ 7:59, 7:57 (Downhill w/ tailwind), 7:56 (Flat the first 0.5 mi with headwind the last 0.6 mi. Was getting cold so pushed to get it done!) 13.1 miles in 2:01:36. AP: 9:21
Felt good about this run. Didn't look at the pace once; just ran by feel. ITB never bugged until I was done at the end while waiting for the group. Ate 1 Gu & 3 Enlyten strips. Drank water every 2 miles from mile 3 for a total of 28 oz. Too cold to take ice bath.
Stake Primary Board Party at my house this evening so got to clean house quick. Hope y'all having a FANTASTIC weekend!
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 13.10 |
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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 | | 4.00 | 3.25 | 0.00 | 0.00 | 7.25 |
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Week 7 of SGM, 5 days 'till PCM, 3 days 'till school starts! Slept in this morning. Temp was still cool at 7:30. Ran the canal trail at easy pace, average 9:27. Wore the Nexus2 to see how it handles trail and whether to wear them at PCM. A small blister started to form. It didn't seem to have as much stability. So... think I'll wear one of the Inspire4 even though they have over 300 miles. Left ITB and quads started to ache at mile 3. Will need to stretch, foam roll and ice today. Will take the rest of the week easy. Have a great week everyone!
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| Mizuno Nexus2 Miles: 7.25 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not sure if it's burn out or just feeling lonely for my kids...dragged my achy legs out the door for a painfully slow run. Ran down 26th N hill and up 12th W hill, then east w/o looking at the watch. Lots on my mind during this short run. Perfect temp and beautiful morning! |
| Mizuno Nexus2 Miles: 6.00 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Ran an out and back down 3rd W hill to Frontage. Turned around at Sego Lily Elementary which would be bustling with children tomorrow. A dumb chihuahua came out of nowhere, yipping and about to nib my heel. I turned and yelled at him. A passing truck distracted him and he gave up chasing me. Easy pace and effort on the hill. Same knee/quad pain after mile 3. AP: 9:32
Talked to my daughter yesterday. Can't wait to see my grandchildren in Texas after Thanksgiving. It's been over a year since I've seen them...wonder if the baby remembers me. |
| Mizuno Nexus2 Miles: 5.25 |
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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 | | 5.26 | 0.00 | 0.00 | 0.00 | 5.26 |
| School buses are out in full force this morning carrying all the excitement of 1st day back to school! Ran with Wendy, Mary, Stephanie, Carolyn and Sue. They reported all the aches and pains after their longest run last Sat. I congratulated them on the well earned blisters and black toe nails. We're all excited about running SF1/2 together. I better mail my registration today. We wish Sue luck at Hobble and me at PC this Sat. Boy, it's gonna be a hot one!
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| Mizuno Nexus2 Miles: 5.26 |
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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 |
| Just picked up he patio table and chairs...look fab. Off to Park City now! GOOD LUCK to everyone running races tomorrow! SO EXCITED to SEE those at PCM!!!
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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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| | Race: |
Parck City Marathon 2009 (26.2 Miles) 04:23:22, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 2.20 | 0.00 | 0.00 | 26.20 |
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This is the third year I have run Park City as part of the Grand Slam. The things I like about this race: 1) No bus ride 2) Nice staging area at the start 3) Good long training run 6 weeks before SGM 4) Hubby can drive to various locations to cheer me along the course 5) Small town yet out of state feel (50 states runners make this a destination race) 6) The course is never boring. This year hubby got the cabin for 3 days so we turned it into a mini vacation. We went shopping Fri and Sat afternoons at the Outlet Mall; ate at great restaurants and even made it to 3 quarters of my son's game in Riverton Fri. night. RAD and Bec got to the cabin late Fri. night. We went to bed about 11:40pm. At 4:45am my cell phone rang. Teena's chirpy voice asked: "Are you on the bus?" "No, I'm not on the bus?" "Where are you?" "I'm in the cabin." "Did I wake you up?" RAD, Bec and I got to the Fieldhouse around 6:00am, saw AmberG and couple of friends. This year they moved the start line over by the Newpark Hotel instead of just right outside the Field house. I lined up with Alan, Eric, Rob, RAD and Bec about mid pack. No National Anthem this year, just GO and no one was in a hurry. The first five miles went by fast, RAD and I enjoyed the slow warm up and sunrise. We stopped and walked thru every aid station. We had fun chatting away. Took my first gel around mile 6 while RAD used the porta-potty. On the Rail Trail portion, a guy with loud slapping feet would run either right in front of us or right behind breathing down our necks. It was very annoying. We finally ditched him for good once the elevation started to climb around mile 12. We were running a 9:45 average pace.
We saw Leslie and Gary around mile 14 by the city park. She was looking good and they seemed to be enjoying their run. I like this portion as it's the only shady part of the course. Bec was waiting at the open mall turnoff since she was cutting out the Deer Valley loop. We spilled out of the trail onto a roundabout where my friend was volunteering as crossing guard. We ran on the annoying slanted road/sidewalk up to Deer Valley watching runners come down. Saw and side-fived my neighbor, Bruce.
Took my 3rd gel at the bottom of the Deer Valley loop and grabbed a washcloth which I would wet and kept with me the rest of the race. By now the temp was getting hot. We're at the top of the course just before mile 17 and the elevation would drop. My legs felt great, no quad or ITB pain to speak of. The only thing bugging was my left arch and bottom of the feet most likely from running on the dirt/rock trail and old shoes. A stone has embedded itself in the bottom of my right shoe/heel for almost 20 miles. Anyway we took the downhill easy as RAD was concerned about her ITB. We met Bec at the roundabout and ran thru the open mall and the skier bridge where hubby was cheering (his 4th of 6 cheering spots). We then went up 8th street. While RAD and Bec ran, I walked. It's honorable to walk this uphill blip. We followed the runners ahead who had turned too soon and ran down on the wrong street (Woodside Ave). By the time we reached the Park City Ski resort we had to run up Empire St to the aid station, STINK! We "bumped" into Maurine in the Golf course neighborhood around mile 19. She took our picture. We stopped at the aid station before heading to the bike trail to look for tape for RAD's knee. Maurine caught up to us and we had a volunteer took our picture. Took my 4th gel.
We walked/ran the next 3 miles as RAD's ITB was bugging. We got to the McPolin Barn (mile 21) aid station where we couldn't find any tape. RAD rubbed some ICY-HOT gel pack that I brought and took an advil. I ate orange, banana and was surprised at how fresh my legs felt. We crossed the hwy tunnel and began my least favorite part of the course, never ending winding dirt trail. I just wanted to get it done so I told RAD to keep me in sight and ran ahead. I was able to run couple of miles at 8:45 passing many runners. Then I made the mistake of stopping at the aid station by the soccer field. My shins started to cramp up when I resume running. I slowed and changed strides. Then the muscles just behind the knees started to cramp up. I walked to calm it down. I knew if I stopped to stretch, I would not be able to run as this is what happened at Ogden where I had to walk the entire Grant St. I would run as soon as the cramp ease up and walk when it showed up. I prayed the entire last mile and half with fear of charlie horse ceasing me. The spasms moved all over my lower legs.
SO so so glad that the finish was right on the trail, meaning no hair pin turn onto the grass, and I could keep jogging once I crossed the finish. I was very happy that charlie horse never ceased me. I was surprised to see the last mile split was 10:08 and the 0.2 mile was 8:49. My finish time was 4:23:22, a 10 min. PR from the last 2 years on a much hotter day.
I think not running DNews Marathon and Provo River 1/2 (which I did last year) might have helped. But really, it is having RAD to run and chat with that made this so much easier and fun. THANK YOU Rachel for running with me! YOU ROCK! 
Me & Rachel at the finish. What a fun run!!! 
Post race celebration at Ruby Tuesday...YUM! Making a "Smooth sandwitch" w/ two slender beauties, RAD & Bec!
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| Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 26.20 |
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| 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 |
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Crazy weather! As we were driving out, we could see Main Street Park City bustling with activities: vendors, farmers market, art shows. Temp today would have been great for racing/running! O well!
Crazy weather! A wicked wind storm was blowing up dust and tumble weeds while hubby and I went on a Sunday walk. Hubby asked if I could run...... He chuckled when I demonstrated.....a yes/no answer would suffice. :) Only a slight stiffness on the left lateral quads.
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Ran w/ Mary, Wendy, Stephanie & Carolyn at easy recovery pace. 4.5 miles in 44:10. AP: 9:49. Around the world core, fast abs, clam shell, abductor lifts (40 reps) AM/PM yoga Foam roll to loosen up the ITB and quad. Minimal soreness.
Have a GREAT week everyone!!!! |
| Mizuno Nexus2 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 | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| Ran with Mary and Wendy out and back on the canal trail. The rain shower missed us. Was a pleasant run chatting the whole way. |
| Mizuno Inspire 4 Sz 6.5 (A) Miles: 9.00 |
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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 | | 4.25 | 2.00 | 3.10 | 0.00 | 9.35 |
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Slept in this morning. Was going to run for an hour and SwTofD for an hour. But found out I had a meeting this morning. So only had time for a general aerobic run. 6 miles in 56:56. Splits: 10:30, 9:45, 9:30, 8:48, 8:30. Walked 0.2 to cool down and stretch. AP: 9:28.
Going to the JrHigh track tonight to help the Stake YW with a trial run for the girls. Should be fun. Wonder how many girls would show up and are training towards the 5K we're planning in Sept. ***************** About 40 girls came to the track at 7pm. Warm up one lap with the girls and leaders. Then ran 5K in 25:30. Splits: 8:37, 8:20, 7:58, (0.1 @ 7:08) AP: 8:16. It was a good tempo run!!!
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| Wave Rider 7 Miles: 6.00 | Mizuno Nexus2 Miles: 3.35 |
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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 | | 2.00 | 1.00 | 2.25 | 0.00 | 5.25 |
| Met at Wendy's house dark and early. Beth thought we were meeting at 5am (the text message says 5mi at 6am); so she was done running when we got there. Mary, Wendy, Stephanie and I headed east, almost 1 mile into the run a few deer ran across 1200 East. A baby fawn got hit by a car. Mary called the police with her cell. The poor bambi was still alive. My legs felt pretty good after the warm up so decided to pick up the pace and tempo the rest home. Could have run a couple more; but decided to go back for the group and finish up with them. 5.25 mi in 48:00. Splits: 10:47, 9:56, 8:57, 8:08, 8:08, 8:10. AP: 9:09
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| Mizuno Nexus2 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Around the world core, fast abs, clam shell, abductor lift (40 reps) May SwTofD later. As you know Senator Ted Kennedy passed away recently. His casket laid in wake at the JFK Presidential Library & Museum reminded me of my visit there this year in April for the Boston marathon. At the Pasta Party in the Gov't Center: Standing L to R: MarcE, TomSlick, Canyon, Gary, Jeff. Sitting L to R: Smooth, a girl I picked up going to the pasta party (forgot her name), and Rhett. What a GREAT bunch! What a fun time! Nothing better for post-race recovery than walking around visiting Boston's rich history.
Senator Ted Kennedy's casket laid in wake in this three stories high atrium in the JFK Library under this giant flag. 
The atrium looks out to the Boston harbor. Too bad it was a rainy day...the view would've been incredible. 
Today is 234 days 'till Boston 2010; 36 days 'till SGM'09. Let's get ready! Have a WONDERFUL weekend, everyone!
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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 | | 9.00 | 9.00 | 0.00 | 0.00 | 18.00 |
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Schedule calls for 15 miles @ 9:19/mile. My friend, Mary needs to run her 1st 20 miler with 3 weeks out from TOU. So we decided to do this on the Provo River Trail going up Provo canyon and back down. Thanks to Luz's headsup info on the distance between drinking fountains; I decided to run this w/o a fuel belt/gatorade. However I forgot to carry the Enlyten strips that I was going to try. Will try that on the next 20 miler.
Wendy, Mary and I got to Will's Pit Stop (on University Ave.) where Stephanie was already waiting at 6am. Made a "pit stop" just as LuzyLew and her friend, Catherine arrived. Temp was perfect, slightly cool. It was a bit windy at the mouth of the canyon.
I ran with Luz and Cath at a comfortable conversation pace. Cath is a brilliant girl gearing to BQ at SGM. There were lots of runners and bikers on the trail. Saw Karin R. (Josse's mom), neat! About mile 7+ I was so happy to run into Kimmy and Kathie. They were on their way down, well over half way of their 20 miler. They looked great, running strong and having a good time together.
I took a gel at Vivian's Park (mile 8). We then headed up the road to South Fork for another mile to make a round trip of 18. Mary, Wendy and Stephanie needed to do 2 more to make 20. Soon after the turn around, Luz was having stomach cramps. I felt bad leaving her. Cath assured me that Luz would rather have us go ahead than run slower. I took advantage of the decline and cruised home talking the whole way with Cath. Ran into Kimmy and Kathie again around mile 16+. They looked awesome having finished their 20.
Finished the run feeling pretty good. Immediately drank chocolate milk and gatorade, ate oranges and banana that I brought. Drank water at all the water fountains about mile 4, 6, 8, 10, 12 (2nd gel) 14 and 16. The temp was perfect with overcast sky; no worries about dehydration or cramps. Felt like I could have run for couple more miles holding the pace.
18 miles in 2:44:42. Splits: 9:50, 9:38, 9:16, 9:42 (going up Provo Canyon), 9:46, 10:09, 9:35, 9:45, 10:57 (going up South Fork), 9:06, 8:49, 8:18, 8:30, 8:11, 8:25, 8:15, 8:08, 8:12. AP: 9:09 Going to check on everyone's run at TOU 1/2 now! :)
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| Mizuno Nexus2 Miles: 18.00 |
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| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Ran with the ladies at easy pace. Answered their questions about running SF1/2 this Sat. Going to be fun! AP: 9:35 Off to take Olga to lunch.
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 5.25 |
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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 | | 2.00 | 2.00 | 0.00 | 3.00 | 7.00 |
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Wk 5 speed work calls for 3x1600m @ 7:40 (400mRI). Debated whether to do this on the TM b/c of the hazy/smoky air outside. Got to the HS track and found only one class there (girls marching on the outside lane). Sweet, had the track to myself.
Warmup 2 miles in 18:55. 1st 1600m @ 7:40 (400m RI @ 2:42) 2nd 1600m @ 7:42 (400m RI @ 3:37) started to wheeze half way thru the interval, walked a bit during the RI and drank water. 3nd 1600m @ 7:42 (400m RI @ 3:29) pushed hard during the last 200m, and almost puked going into the RI while coughing up the little fluids from the trachea.
Cooldown 1.25 miles in 10:46. Left quads soreness felt half way thru the cool down. Have felt this before...sore/tightness after pushing pace while slowing down. No soreness now; but throat is scratchy. Hope this workout was worth the icky particulates I breathed in for an hour.
7 miles in 1:00:42. AP: 8:38.
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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 | | 1.00 | 1.00 | 4.25 | 0.00 | 6.25 |
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I volunteered to be a server at our ward's YM/YW Etiquette Dinner from 6-10 last night. We set complete table settings (bread plate, salad bowl, dinner plate, desert plate, glasses and all the flatwares) for 85 people. We prepared individual salad, served drinks, the entree and desert, removed and washed the dishes (which we already washed once before setting). I was exhausted and so glad I do not work in a restaurant. This morning I woke up still tired from "waitressing". Only had time to do a quick run because of morning meetings. 6.25 miles in 54:34. Splits: 10:05, 9:03, 8:38, 8:34, 8:20, 8:09 (0.25 mi @ 8:18) AP: 8:43 Will do core work and yoga tonight after helping hubby plant grass in the back garden.
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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 | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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Did anyone watch that new show, Glee, on Fox 13 at 8 last night? I was watching it while doing crunches, laughed so hard that I couldn't finish the workout. Was very tired raking the soil. Hubby did most of the work. Will seed the thing on Sat. Did yoga before going to bed.
Today was supposed to be tempo day (11 mi w/ 10 @ 9:09/mi). Didn't happen! Ran 7 instead w/ 5 at mp. TT: 1:04:29. AP: 9:12. Mile 1: 10:25 (everything hurts) Mile 2 : 9:36 (still trying to warm up) Mile 3: 8:49 (getting in the groove; feeling knee/quad pain at mile 3.5) Mile 4: 8:51 (tried different strides, pain still there) Mile 5: 9:05 (start to worry about Sat. race) Mile 6: 8:55 (refocus to stay on mp) Mile 7: 8:42 (so glad it's over! stretched good, pain eased off) After this morning's run, I'm rethinking the SF1/2. I will be happy to run 1/2 of it at mp.
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| Mizuno Nexus2 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running or exercising today. Went to the temple. Saw an old friend who had so much to tell me. It was no co-incidence since I usually don't go to the temple at that time. Then went to get a hair cut. It was a good thing too. Found out my barber was going to have surgery the day after Labor Day and would not be able to cut my hair for a month. Timing is everything! HAVE A GREAT WEEKEND Y'all!!!
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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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| | Race: |
Spanish Fork Half (13.1 Miles) 01:53:00, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 12.10 | 0.00 | 0.00 | 13.10 |
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Did NOT sleep a wink! Tried counting sheep, hubby's audible heart beats (he has artificial valves), blessings....yoga breathing....nothing worked. Kept replaying the scene of my son throwing up on the sideline at the football game last night. Poor thing, he played his heart out. Kept thinking & worrying about my children. Finally jumped out of bed at 4am w/ Mr. moon bright in the night sky. Showered and ate breakfast. Tummy was not feeling well. Kissed hubby goodbye and headed over to Wendy's house for our ride down to Spanish Fork. The 8 of us (John, Wendy, Diane, Carolyn, Mary, Katie, Beth and I) chatted excitedly for the 45 min drive. Stephanie met us at the park at 6:15. We headed to registration table and saw two sleeping bags under a tree. Felt bad that we might have woken up its occupants who turned out to be MichelleL's cute little boys. Michelle, the WONDERFUL volunteer was there VERY early already busy helping. SO VERY EXCITED to see her, the course record holder and her bright smile. It started to rain. Temp is warmer than last year. Gonna be a hot and humid race!
So HAPPY to see Kathie and Kimmy, Maynard and Running Utes; really missed Teena. We headed to the start and stood behind 3 rows of speedsters. Thought I would do what Huans32 suggested: run the first half at AP 9:19 (FIRST schedule pace for today's run) and 2nd half at AP 9:09 OR just hang with Kathie and Kimmy for as long as I could. Kathie, Kimmy Smooth & Maynard before the start. Aren't the sisters' WBR shirts clever?
The first 3 miles is a gradual incline with a small hill around mile 3.5; then level out till about mile 5.5 and began an uphill loop to mile 6. The loop meets back down to the course at mile 7.5 then the gradual decline from mile 9 to the finish; not a fast course.
Mile 1 - 8:23 (Started out too fast, saw hubby at the first turn, so sweet!) Mile 2 - 8:32 (Still a bit fast, trying to do the tangent on the winding River Bottom Rd.) Mile 3 - 8:41 (Could feel the incline, got into a good rhythm, passed TRI dude and Camelpak Girl. Gotta love the smell of the country, aka skunks, cows, horses.) Mile 4 - 9:08 (First hill, got passed by TRI dude and Camelpak Girl and Heavybreather who annoyingly "drafted" off me. There was a slight breezy headwind which actually felt wonderful. The view of the mountains is gorgeous!) Mile 5 - 8:32 (Re-passed TRi dude and Camelpak Girl. We chatted a bit about our recent races & paces. Saw TylerS running w/ someone on the opposite side. Cheered him 'cause I thought he was the front runner/winner. Took gel and got water from none other than our very own, KellieS. I couldn't talk to her as I was afraid I would choke on the water. It was so good to see you and your smiling face, Kellie!)
Mile 6 - 9:31 (Dropped TRI dude for good, Camelpak Girl hung w/ me. Kept the effort even going up this hill. At mile 6.5 my time was 58:xx. Hey! I may finish this thing under 1:57 if charlie horse stays away.)
Mile 7 - 8:58 (Concentrated on downhill form. Last year at this point, shin cramps started to show up and I had to sing to stiffle the fear of charlie. NOT this year, hallelujah!) Mile 8 - 8:36 (Camelpak girl passed me as I stopped at the aid station. ) Mile 9 - 8:27 (Passed lotsa folks here including Heavybreather, YES!) Mile 10 - 8:42 (Figured if I kept pace at 8:45 I could finish this thing under 1:55.) Mile 11 - 8:41 (Trying to run the tangent. Saw TylerS again running the other direction with encouraging words that mile 12 is just around the corner...sure enough!) Mile 12 - 8:28 (Legs feeling good, no cramps, YAY! Took a small cup of water. Realized I could finish under 1:54 if I kept the pace.) Mile 13 - 8:12 (Legs still feeling great. Everyone including me was pouring it on.) At the home stretch w/ about 0.2 mile to go, I saw MichelleL cheering enthusiastically. Then I heard her yell, TAKE THOSE GIRLS! There were 4 girls ahead. I could hear Michelle yelled, practice your kick to the finish! She must be running right behind me. Her awesomeness must have transferred over to me, I passed all the girls with Michelle cheering the whole way. I kicked it in to the finish with the clock barely turning from 1:52:59 to 1:53:00. Darn it! Should have sprinted for that one second! WOOHOO! What a rush! THANKS Michelle for helping me with a strong finish! Michelle is DA BEST friend, cheerleader, athletic supporter, race volunteer EVER!!!
I either did a wonderful job with the tangent or the course is short. Garmin showed mileage at 13:03. O well, I'll take it including the 2nd AG medal. Didn't win any raffle prize. But 3 from our company of 9 won prizes. Oh, Kathie's & Kimmy's mom won a Coolpix camera, SWEET! It was so nice to see KarinR (josse's mom) who also took 2nd in her AG and won a prize. Her hubby had knee surgery in April and won his AG in the 5k...very COOL!!! I really like this home town race put on by the SF Running Club! May have to make it a yearly event. Me and 4 of the 8 ladies: Wendy, Carolyn (her 1st Half), Mary, Diane (her 1st) at the finish. Good job, girls!
BYU just beat Oklahoma 14-13!!! WOOOHOOOOO!!!!
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| Mizuno Nexus2 Miles: 13.10 |
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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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| | Race: |
Payson Onion Days 10K (6.2 Miles) 00:51:42, Place overall: 17, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 1.20 | 6.20 |
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What a fun party! Seiously I just wanted to spend Labor Day morning with my FRB friends; running this thing was secondary. Hubby drove me down to Payson dark and early. He was asking about who would be there. While talking about Kelly(soon to be A) and JonA being there and this is kinda "engagement party" for them; lo-n-behold, the two love birds merged onto the freeway in Orem at that very moment. We made it to Marion's darling "cottage" home with MichelleL greeting us around 6:20ish.
Here are the party-goers: Jon & KellyA, Kelli & Scott, Kellie & TylerS, Walter, RAD, LuzyLew, McKenzie, MichelleL and her office helper & daughter, Marion; and of course the athletic supporters (aka spouses) and darling children (forgive me if I forget anyone). Enthusiastically we walked to the City Center in two waves to pick up packets. It's a good thing most of the girls wore the RHPC shirts; that's how I could spot them in case I got lost in the crowd which wasn't too big; but nice size for a hometown race on a holiday. It was so so so so fun chatting with everyone at the start. McKenzie, Walter, RAD were the front leaders, Luz and I lined up behind JonA and Scott while Kelli and Kellie hung at the back. I didn't want to get too far behind for fear that I would get lost. Have I ever mentioned that I'm severely directionally challenged and got lost in a 5K once? OK enough chattering; now onto the race:
I told Luz I would be happy to run in the 9's today (making it a recovery run from the SF1/2 on Sat.) We started out together and within a few hundred yards, Luz pulled away. It was so awesome to have the 5Kers' cheering send off, mainly Marion and MichelleL. Soon Kellie and Kelli passed me asking if I wanted a little spank or love pat. I said yes but they never did and off they went into the horizon. I chugged along and feeling pretty good. I was surprised to see my pace in the 8's and wondered how long would the legs last. Passed a girl kicking her soccer ball while running. KellyA biked back to check on me. Mile 1-3 splits: 8:23, 8:22, 8:25. I grabbed a drink at the aid station walking. I had been following two guys the first 3 miles. Decided I'm going to take them after turning north and chicked/pinked as many guys and girls the next two miles. Turning east, the sun was in my eyes. I didn't wear my hat or sunglasses. The runners were a little strung out at this point. I was afraid to loose sight of them so I concentrated on closing the gaps. Passed two girls in tank tops, one guy w/ long sleeve shirt, a girl with "Young Living" shirt and the guy from Equador (he asked me where I was from and I returned the question). Mile 4-5 splits: 7:57, 8:35 (slight incline). Took another drink while walking thru the aid station.
The time spotter yelled out "right on 42" when I and the guy in yellow long sleeve shirt passed the last mile marker. I knew then it's impossible to finish under 50. I found another gear even though the quads started to burn just to get it over with so I can get onto the party, the real reason I came. I ran that mile in 8:12. KellyA was a welcoming sight on her bike for the last stretch. Thanks KellyA for riding along side and giving me the headsup on where to turn so I could kick it in. I "sprinted" to the finish under the roaring cheer of Marion & Co. The last 0.23 mile came in @7:41. We cheered the loudest for the most AWESOMEST MicelleL as she sprinted in smiling!
Everyone in our party did AWESOME today, all brought home hardwares. RAD & I hung around for the raffle. RAD with her tallness & basketball prowlness caught two prizes in the air. Once again I did not win a thing. But the silver dollar 1st AG award was well worth the $17 entry fee. We went back to Marion's gingerbread home and had the most yummy scrumptious syrup and all the fixings that goes with it. Luz's egg dish was the hit!!!! THANKS EVERYONE FOR SUCH A FABULOUS LABOR DAY PARTY!!!! Hope I didn't make those of you missing this party jealous! These are the only pics. Hubby took more "movie" mode.
Little David & Nathan were so proud of their mommy!
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| Mizuno Nexus2 Miles: 6.20 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lazy recovery day. Ran with Mary for 4 miles. She was so sore from Sat. SF1/2 that she didn't run on Mon. So it's good we both pushed each other out for a recovery run; more for the psyche than anything. We talked strategy for TOU. I think she's gonna do great for her first marathon. Around the world core, fast abs, abductor lifts (40 reps) Hubby bought the TV he wanted badly yesterday. I put on the yoga DVD. Holy cow, it was like Rodney Yee was in my living room doing yoga on the beach with me. So relaxing. Did I mention I was lazy? No soreness or weirdness. I'm gonna run 9 miles tomorrow at 9:09 pace in honor of Kathie's birthday (hint: the 2 numbers adds up to be 9 and she's not turning 27) on 9/9/09 and finish by 9am. Number 9 in Chinese means longivity...a very lucky number. The next best number is 8, fast or prosperous. Teena, 1+7=8; how's that for your favorite #17?
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 4.00 |
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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 | | 1.00 | 8.00 | 0.00 | 0.00 | 9.00 |
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HaPpY BiRtHdAy to YoU! HaPpY BiRtHdAy to YoU! HaPpY BiRtHdAy DEAR KATHIE! HAPPY BIRTHDAY TO YOU!!! You're so KIND you so FINE, you blow my mind! KATHIE! HAPPY 9/9/09!!!! I did it, NINE miles in honor of Kathie. Ran on the canal trail, (no grasshoppers today allie), lotsa horse poop though. Only ONE mile came in @9:09. TT: 1:20:11. AP: 8:54. Splits: 10:22, 9:09, 8:45, 8:42, 8:48, 8:56, 8:43, 8:26, 8:13 Off to my meetings now. Have a GREAT 9/9/09 DAY everyone! |
| Mizuno Nexus2 Miles: 9.00 |
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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 | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
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My legs were sore and tight last night from sitting/standing thru the Keith Urban's 3hrs concert. I think I lost part of my hearing too. He's awesome with the guitarS and very nice biceps. Anyway, wasn't going to run today; but the new shoes (which arrived yesterday afternoon) was calling my name. Need to try them out before running 20 in them on Sat. So got on the TM, figured I could always abandon the run if the legs protest. Schedule says to run 1 mi easy 7 mi @ 8:46. I think my TM is not calibrated right; so I set it at 7mph and 1% incline. Ran 1st mile warm up with gradual increase from 5-7mph; then 7 miles at 7mph @ 8:34. TT: 1:10:18. AP: 8:47. Legs were fine, strides & breathing were easy, tummy started to growl at mile 5, a small blister showed up on the left pinky-toe. Will not run tomorrow morning... have to run/mark the course for the Stake YW 5K race in the late afternoon before heading to my boy's football game...looking forward to completing the last long run. Then it's taper time, YES!
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| Mizuno Inspire 4 Jade Miles: 8.00 |
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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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| | Race: |
Lehi North Stake YW 5K (3.1 Miles) 00:27:05, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 3.10 | 0.00 | 0.00 | 6.20 |
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Ran/walked the JRP to mark the 5K course and stake out aid stations for tonight's Stake YW's 5K Fun Run. While driving out of Thanksgiving Point Village, saw runners with bib # running on the road. Turned out to be a benefit race for the handicaps sponsored by Xango, cool! Will probably run another 5K tonight with the girls, I'm sure! Were told 90 girls and leaders are coming; but were're expecting 65, the amount of "medals" made. We'll see, should be fun! *****Update****** After taking my boy to McDonald's for his pre-game meal and dropped him off at the HS. I picked up a few things for tomorrow's long run and such. Made some signs and took the stuff to the start and turn around point of the 5K course. Phew! made it back to the start at the park to see a good gathering of girls and women. One leader took a group pic of the girls, I counted about 50 sweet smiling girls. After giving a brief instructions, we started the race right on time at 5:30 pm. I lead the girls on the narrow pedestrian path in the Park to the JRP trail. Temp. was 85 with a warm headwind. Two girls who are on the soccer team and I were the lead pack. On the rolling uphill portion, one of them would pull away while the other girl stayed with me and we talked about her soccer. At the turn around we were supposed to have water. We got there faster than my bishop who had the duty of bringing the igloo and cups down. I was parched...o well. I told the girls to go ahead and I ran up the hill (someone's yard by the golf course) to see if the bishop needs help. He was doing fine and I figured he would get it down by the time the next pack of girls arrived, so I got back on the trail and chased after the girls. It was fun cheering the girls on the other lane and telling them water awaits them. I soon caught up to the 2nd girl. With a tailwind and just one mile to go, I picked up the pace. I was about to catch the 1st girl when one of the leaders walking with the stragglers stopped to ask me a question. I decided to let her go. I ran back to the second girl and encouraged her to finish strong. We were greeted by the cheers of proud parents. I had the honor to put medals on each of the girls. Then I had to hightail out of there so I could make it for the 7pm kick off time down in Orem. It was a fun. Here are the splits just for the heck of it: 8:55, 8:50, 8:30. My boy was a stellar wide receiver, caught the ball and ran for the end zone scoring two touch downs. Though the team lost, we are proud of their efforts. |
| Mizuno Nexus2 Miles: 6.20 |
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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 | | 20.10 | 0.00 | 0.00 | 0.00 | 20.10 |
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Someone on the blog said sleep is overated. I agreed. Got home from my son's football game to find that I still needed to wash my sport bra & running skirt, get the gears ready and write my missionary son. By the time I hit the sack it was well past 1:30 am and couldn't fall asleep till about 3am. When I got out of bed at 4:30 am, the body protested reminding me that I had run a half marathon, a 10K and a 5K the last 7 days. I told myself that today's run is going to be fun and I get to taper after this. Got to Will's Pit Stop on time with Rachel already waiting. She started the run with LuzyLew and Catherine while the Stephenson's and I waited for the Owens who went to a different Will's gas station. Temp was in the 50's with a fierce headwind. MrsFIT, Kelli and I braved the wicked dusty headwind all the way up the Provo Canyon. I debated whether to run 22 or 20. Kelli, the queen of hill, was out of sight by mile 9. Kristi and I turned around at mile 10. It was so good to have these two wonderful girls to pull me along. Rachel doing 12 and Catherine doing 20 and my best friend's daughter, Stephanie, finished their run sooner than us. Scott already ran 20 miles just yesterday ran with Mark; both looked strong and fast. There was a marathon and 20 miler going on. They were bused up to the top and ran down. I cheered them on as we were going up. I was surprised to see how many of them looking like they were in their mile 18 when they had only run may be 6-8 with a tailwind and downhill. Perhaps it was their first marathon.
I am so proud of Kristi, LuzyLew and Kelli. They are amazingly strong and positive. It was fun to see JulieC, Josse and another girl blasting down. We also ran into Mel and KarinR. I had a great time. THANK YOU girls for making this so fun and for the yummy post run treats. TT: 3:10:43. AP: 9:29. WOOHOO! Taper time!
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| Mizuno Inspire 4 Jade Miles: 20.10 |
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| Night Sleep Time: 1.50 | Nap Time: 0.00 | Total Sleep Time: 1.50 | 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 |
| Not a stitch of exercise today. Lotsa "mother of HS senior" duties...SEOP. Sat at the computer doing newsletter really aggrevate the pyriformis. ITB sent out shooting pain from hip to knee. Didn't even have time to do yoga. But was extremely HAPPY that I got to see my sweet little Emi on the webcam. Can't wait to hold her in Nov.
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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 | 4.00 | 8.00 |
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This was by far the hardest workout I've done this training cycle. Coming off a 50+ miles last week with 3 race days really wiped me out. Headed to the HS and parked as close to the track as possible. When I was done, a parking violation ticket was on my windshield. STINK! Thankgoodness the office ladies knew me and took care of it. Schedule calls for 8 x 800m @ 3:42 (1:30 RI). Are you kidding me? There's no way I could hit that pace, not with tired body and irritated ITB. 2 miles warm up @ 9:06, 8:11 1x800 @ 3:35 (rookie mistake started too fast) RI @ 1:30 2x800 @ 3:36 (same dumbness) RI @ 1:30 3x800 @ 3:39 (getting harder) RI @ 1:30 4x800 @ 3:49 (having hard time maintaining the pace) RI @ 1:30 5x800 @ 3:51 (legs and lungs are burning) RI 1:30 6x800 @ 3:58 (wanted to quit so bad) RI 1:29 7x800 @ 3:51 (getting tired, should I cut this workout short?) RI 2:20 (took extra recovery time to drink, doused water on self. Ok, just go for it...only 2 laps!)
8x800 @ 3:43 (hanging on with dear life) RI 1:30 (YAY! DONE!!! Still ALIVE, barely!) Cool down 1.25 miles @ 9:05, 9:06. Only 7 more workouts left before SGM. I will survive!
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| Mizuno Inspire 4 Jade 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| So tired, did not want to get out of bed this morning! Wendy and Carolyn were running 8 at 8am. I didn't want to run that many because I had a meeting. Did 3 miles on the TM program w/ various inclines (2 hills) and speed. Legs were sore, felt better after the easy run.
Will do core and yoga later.
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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 | | 1.00 | 1.00 | 5.00 | 0.00 | 7.00 |
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Didn't get home from the MS Dinner of Champions 'till 10pm. Needless to say no yoga or core last night. Was so sleeply and tired! But it's tempo/Temple day! Have I ever mentioned I LOVE tempo day? Seriously, I love it! Suppose to run 1 mile easy 6 mile @ 8:28. Here goes: 9:57 (warm up, lead legs), 8:30, 8:13, 8:17, 8:22, 8:28 (right on! how about that!), 9:00 (warm down). 7 miles TT: 1:00:50 AP: 8:40 Off to the temple. Question: I'm supposed to run 13 miles @mp on Sat. But I'm planning to run with my friend (1st time marathoner) from mile 14 (bottom of the canyon) to the finish at TOU. She is shooting to finish in 4:30. I think she can do better. Anyhow, her pace will be slower than my mp. So, should I run my 13 @ mp tomorrow (Fri)? Or should I just forget about it. What to do? |
| Mizuno Inspire 4 Jade Miles: 7.00 |
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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 | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
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Wendy called, she and Beth wanted to do their Sat. run today since they're not running tomorrow, a 12 miler up to Alpine and back. Asked if I could pace them. Sure, why not! I promise them a good workout. Beth's SGM goal is 4:30. She ran SF 1/2 in 2:09; so I figure their mp is 10:00.
The first 5.5 miles has a net elevation gain of 250', lotsa 400m rolling hills to practice hill running forms. Mile 1-4: Splits: 10:08, 10:10, 10:06. 9:33. Stopped at an elementary school (mile 3) for water; and at the Alpine city park (mile 5.25) for water and gu. Beth developed a small blister. I stopped a runner to ask if she had any bandaid or chapstick. She didn't; but you should have seen the look on her face when she saw Beth coming from behind me. Turned out she and Beth were roommates at BYU 20+ years ago and had not seen each other since. What a joyful reunion. Michelle will be running her 10th SGM. We parted with promise of keeping in touch. I saw an elderly man feeding his dog in the yard. I went up and asked him for a bandaid. We sat on the curb to tape Beth's blister, then resume our run going back the same route. About 0.5 mile later we ran into JonA. Was FUN to see him! Mile 5-6 splits: 9:45, 9:49
I challenged the ladies to run the next 6 miles like a 10K. It should be easy with the first 5K downhill. The last 5K is flat around our 'hood where we can practice finishing strong. It was a fun workout. Splits: 8:01, 8:08, 7:53, 8:08, 8:10, 8:23 (ran back to get the ladies). Well, I didn't run 13 miles @ mp (9:09) but did run 12 miles in 1:48:20 with an AP of 9:01 and 6 nice tempo miles and good hill practice. Wendy made Mary a marathon survival kit, along with the pace band I made up for her, we bid her good luck and will see her in 24 hrs. at TOU! GOOD LUCK TO EVERYONE RUNNING TOU TOMORROW! Hope to see some of you!
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| Mizuno Inspire 4 Jade Miles: 12.00 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Drove up to Logan with Wendy at 6:30 am. Got to mile 14 at the bottom of the canyon with a pretty nice canyon wind. It was a little chilly (when you're not running). There were long line of cars and spectators. We parked the car about 0.5 mile from the turn and walked down to the corner at 8:20ish. The rising sun made it difficult to spot the runners. But I could tell that these were front of the packers by their numbers. Man, they're FAST. Then I saw 2001 and hollered "Allie"! She flashed us a smile. She ran with such grace, beauty and fluidity. That just made my day!
Saw MaryAnn, Don (owner of Fleet's Feet), Bec in her pretty running dress, Bruce, Phil, RAD, Lowell, Maynard. I ran about a hundred yards with them then back to my perch where Wendy stood watching for our friend Mary. It seems like eternity before we spotted her, so glad she wore red. I quickly dropped the blanket, peeled off my jacket and ran to embrace her, waved goodbye to Wendy and off we went. Just before mile 15, I saw a girl having a VPB in the ditch, not pretty. Mary's right shoe was a little too tight. So I untied it, loosened it and tied it back up. I could tell she's doing well as she recounted all the people she met in the canyon and the beauty of the Fall colors. I quizzed her on when she'd gued and when's her next gu. She was in good spirit. Mile 15-18: 9:37, 9:13, 9:34, 9:53. She took gu at mile 18, good thing I have water in my fuel belt. Then she started to feel pain in her calves. I told her they have anthestic stuff at the aid stations. At aid station 19, I got a bottle of spray and applied it on her right leg. She said that helps. We will do that for the left leg at the next aid station. She said she just wanted to make it to mile 20. We sang, I cheered on the spectators and runners alike. Side fived to wake up a few of them. She said: I'm hitting the darkest mile, I am so tired! I encouraged her on.
The last 10K was no man's land for Mary as her longest run was 20 miles in Provo Canyon 3 weeks ago. We dedicated each of the last 6 miles to her family, starting with the first one for Bill, her husband. I asked her how, when, where they met, married, honey moon and vacations, etc. etc. Then just like on cue, her husband and two girls appeared just before we reach the mile 21 aid station. As we turned the corner dedicating this mile to James... we talked about him...then there he was...sitting on the grass with his two brothers. How cool is that? She bonked big time around mile 22. She refused to take any gu. I insited that it would help her. I gave her one. When we reached aid station 23, I rolled anesthetic oinment on her shoulders and sprayed the stuff on her entire legs. She was revived at mile 24, starting to run better. That last mile was a real tease. I told her that hill is nothing like the one we ran everyday back home. Pretend I was pulling with a rope her upward. Don't look at the hill, just match my strides. What goes up must come down and we will be home free. On the last downhill her calves started to cramp. We stopped and stretched it out and she kept going. I can totally sympathize wither her. Mile 19-26 splits: 11:29, 11:13, 11:32, 12:11, 13:00 (apllied anesthetic, doused water), 11:01, 11:13, 11:44.
As we made the last turn, we saw her whole family there. I pointed her to the finish and said: "run to the balloon finish, you did it, you own this, you are a champion, the best running mama, so proud of you, I love you!" She finished in 4:26:xx. Saw jun and his lovely wife at the last "home sprint". Amazingly found RAD at the same time Mary came out of the runner's recovery corral. We chatted for a bit. She ran an AWESOME race. Saw Huans32 and MrsFIT. Never found Lowell. Wendy and I had a great lunch at Blue Bird before heading home. So so so proud of everyone's performance today. ***Saw tons of spectators with BYU T-shirts on. I would holler a "Go Cougs! We're gonna cream Florida State this afternoon!" That really roused up the fans. It's now half-time...my beloved Cougars aren't doing so well. Game not over yet!***
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| Mizuno Inspire 4 Jade Miles: 13.00 |
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| Night Sleep Time: 1.00 | Nap Time: 0.00 | Total Sleep Time: 1.00 | Weight: 0.00 |
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| | Race: |
Berlin Marathon (26.2 Miles) 02:54:07, Place overall: 641, Place in age division: 80 | | 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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Had to run fast so I could catch my flight. I'm pleased with the time, not bad for a 49 year old man. Just one more left of the 5 Major Marathons, the London Marathon in April, then I will achieve my goal of running all five under 3 hrs.
I will post details later since I barely made it to the airport and am on the plane home to Hong Kong. Btw, I'm the brother-in-law to the mast amazing, beautiful and funny Smooth! Gary, Smooth, Lloyd at the Boston Expo in April this year.
I have Gary's race report; but can't copy and paste here. Does anyone know how to do that? OK, the report is at the comment below!
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran with Wendy and Carolyn down and up 3rd West hill. EZ 4 miler. Saw Wendy C. at the end. She's shooting for BQ (3:45) at SGM. There are 8 of us from my ward running SGM this year. FUN!!! I'm searching for a Sat. marathon to run after SGM. I found one, the Hoover Dam Marathon, on Halloween. It's at Lake Mead in Nevada. Anyone interested?
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| Mizuno Nexus2 Miles: 4.00 |
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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 | | 3.00 | 2.00 | 0.00 | 3.00 | 8.00 |
| Speedwork today: 5 x 1000m @ 4:40 (400m RI). Was cold driving to the HS track. This time I parked at the church. In the middle of my third interval, a class (PE?) came jogging on the track. The teacher had to yell at the kids to get out of the way. Then I had to yell "on your left! passing on your left!" to another group at the other end. Hope I didn't startle them too much. Warm up 2 miles @ 8:54, 8:19 1K @ 4:35 RI @ 2:36 2K @ 4:35 RI @ 3:00 3K @ 4:39 RI @ 3:10 4K @ 4:39 RI @ 3:03 5K @ 4:40 RI @ 3:06 Cool down 2 mile @ 9:00, 9:12 Sure was a beautiful day, blue sky, cool temp. Left glute and ITB have been bugging since Sat. , not too bad, hopefully some tapering will calm everything down. 11 days!!! |
| 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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Slept in this morning...7 hours...woohoo! No running, went to meetings.
Afternoon: Around the world Core, Fast Abs, (30 reps), NO clam shells to keep the glute and ITB calm. AM/PM Yoga...ah felt so good almost fell asleep...love tapering.
Nutrition: yogurt, Kashi cereal with milk, banana, soup w/ tofu, chicken, scallop, brown rice, garlic green beans, nectarine, apple Going to Costco to get more veggies and good stuff. Dinner at Market Street Grill: spinach salad, sour dough bread w/ butter, Alaskan halibut, potatoes, chocolate Hagen Daz icetream w/ waffle cookie.
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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 | | 1.00 | 2.50 | 3.00 | 0.00 | 6.50 |
| What a gorgeous morning! Tempo day (2 EZ 3 @ 8:13, 1 EZ). Here goes:
Mile 1 ~ 9:29 (warm up mile felt good, no lead legs.) Mile 2 ~ 8:48 (imagine how it would feel at the start of the marathon.)
Mile 3 ~ 7:50 (comfortably hard effort.) Mile 4 ~ 8:00 (slight incline the first 0.5, kept steady effort.) Mile 5 ~ 7:57 (had to stay focus to not get lazy, got a side-stitch for about 1 min.) Mile 6 ~ 8:39 (was surprised at how nice this pace felt.) 0.5 mile (4:19) ~ 8:39 (imagine keeping a mp at the last stretch w/ the finish clock ticking...) 6.5 miles in 55:05. AP: 8:28. Very pleased with this last tempo run! Hope I don't get sick babysitting this morning...such cute kids!
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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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It's HOMECOMING at the High School! Go Pioneers! Go Purple! Go White! Just got back from the HS Homecoming Assembly. The student council asked me to be on the "dating panel" with two other girls. My son asked us 10 questions behind a make-shift curtain so he couldn't see the "potential dates". We gave the answers thru a voice distortion microphone so he couldn't recognize our voice. You guessed it, the student council rigged this so I was the most compatible choice. IT WAS HILARIOUS! Silly kids! How FUN to be young!!! I just found out he was chosen to be in the Homecoming Royalty. Tonight at the Football game Half Time, I get to escort him when they present this year's Homecoming Royalty. I did this with my other son a few years ago. All I remember was: it's so NOT comfortable wearing a dress to a football game. Oh well, he's our Lew's Caboose....one last high school senior memory to behold...bittersweet! Off to the temple. This great weather is making taper madness madder than MAD! Oh yeah...the cheerleaders decorated our front door...balloons, candies bouquet and a big sign that says: "HOME of a Lehi MIGHTY PIONEER!" Very CUTE! A quick switch from football helmet to a purple crown!!!
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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 | | 1.00 | 9.00 | 0.00 | 0.00 | 10.00 |
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Feet and toes were sore from wearing heels all afternoon and night yesterday. Didn't go to bed 'till way past midnight. Woke up at 4 and fell back to sleep...so tired! Started the run at 9 am. Hey, figured I would finish about the same time next week, if lucky, may be same temp. Lowell said to run 8...but I must have some of Teena's DNA...the stubborn ones...so I did 10. Warm up one mile. Drank gatorade at 3, 5, 7 and finish. Did not stop or walk while drinking. Start temp was in the high 50's, sunny, not sure what finish temp was.
TT: 1:28:32. AP: 8:51. Splits: 9:30, 8:43, 8:47, 8:53, 9:05 (a little hill), 8:50, 8:37, 8:57, 8:37, 8:28. Felt good the whole run other than the ITB complained just a little. Also got a blister on the bottom of left foot, should have Body-Glided. Hopefully everthing will heal up nicely in 6.5 days. If all the stars align just right, I might have a chance for a PR. Let's pray for temp in the 50s and a tail wind! THAT's IT! Ready or not SGM here we come! Get to help with Homecoming dinner for the kids...FUN!
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| Mizuno Inspire 4 Jade 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Down and up 3rd West hill with Wendy, Beth and Carolyn. Lead legs but great chats. |
| 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 | | 1.50 | 3.00 | 0.00 | 1.50 | 6.00 |
| Last run on the HS track for awhile. The bleachers, field and tracks were littered with the left over of Homecoming festives. Groups of students were picking up trash, sweeping, powering the leaf blowers; most of them just loitered around. They even put one boy in a trash bag and carried him around. Silly kids! The coach and teachers were looking at clip boards and milling around. One class came out and I overheard the teachers said something like the boys must run one lap, the girls may walk. What kind of physical educaton is this? Schedule says 10-20 min warm up, 6x400 @ 1:44 (400m RI), 10 min. cool down
Warm up miles: 9:05, 8:10 1x400 - 1:40 (2:28) 2x400 - 1:41 (2:33) 3x400 - 1:48 (had to weave around the walkers & joggers) (3:07, drank water) 4x400 - 1:43 (2:40) 5x400 - 1:44 (2:42) 6x400 - 1:41 (2:40) Cool down mile: 9:00
6 miles in 52:29. AP: 8:45 FOUR DAYS!!!!
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| Mizuno Inspire 4 Jade 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Loved the thunder storm, not the wind. LONG meeting this morning planning out our Leadership for next Wed. Visits this afternoon. Going to a play at the PCT tonight. I'm panicking about SGM...3 more days!!!!
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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 | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
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Sitting thru "A Chorus Line" which has no intermission really stiffened everything last night. A bit chilly this morning, wore caprice, long sleeve, gloves and my favorite zip fleece which I shed half way. GOSH! I LOVE RUNNING!!!! Had to force myself to stop at mile 3 and walked home. 9:27, 8:36, 8:06. AP: 8:43. Now if the running gods are with us, we should have a great race day on Sat. Got to do laundry, clean house, shopping, pack. My son is coming home tonight! SO EXCITED! The caboose won't be home alone. We will head out tomorrow as soon as I get done orienting a new Primary presidency. Did I mention I LOVE to run? BEST of LUCK to everyone on Sat. I hope to see some of you! Travel safe! HAVE a FANTASTIC WEEKEND!
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| Mizuno Nexus2 Miles: 3.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| All packed. Just have to do an orientation in about 30 min.; then head down to Sunny St. George by noon. I just checked the weather. Accu Weather says Temp will be in the low 40's at Central in the morning and finishing Temp in SG will be in the high 70's. A 10-20 mph S, SW wind in the afternoon. Yeah Baby! Perfect. KSL has the temp a bit colder at Central and warmer in SG by about 10 degrees. Oh Well, we'll take what we get. HAVE A GREAT RACE and FANTASTIC WEEDKEND, EVERYONE!
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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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| | Race: |
St. George Marathon 2009 (26.2 Miles) 03:57:41, Place overall: 738, Place in age division: 38 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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I can't believe how a year has gone by so fast. Driving down to SG brought back all the memories of past SGMs. I wanted to run my best at this my 5th SGM. I had trained hard with precision using the FIRST program. But for some reason, mentally I just wasn't into this race. May be it had something to do with my nature. In all my previous races, I ran with/for someone or some meaningful purpose. I hadn't discovered what it's like to run just for myself. It sounds weird...but it seemed hollow to me... I can't explain it. I was very excited to see many of my friends whom I have met through this blog and the ForumFlyers. If nothing else, I was happy just to see them. Did the Expo and went to Brick Oven's to have dinner with some of them. We waited for over an hour. By then I was very tired with a splitting headache, backache and NO appetite.
MrsFIT, Huans32, Bemo, AlisaK, MarcE, Sweetiepie, Smooth and Teena
I was putting the chip on the shoe when my cell rang. Wendy told me that Beth (my next door neighbor) got to the expo for no more than 10 min when her mother called and told her that her father has passed away unexpectedly in Idaho. What a devastating news and an agonizing decision for Beth to turn around and drive home to be with her mother. I did not sleep a single wink thinking about Beth and her family. At 3am I ate a yogurt and bagel, drank 24 oz gatorade and save the banana and water for the bus ride. Finally at 4 I had hubby drive me to the bus. Got to the Park at 4:15, stood & looked around, for FRBs or Flyers; saw none, so got on the bus and sat next to a college girl from Michigan. It was fun chatting with her. Gosh, she's young! Got off the bus and headed to the PoP, plenty to choose from. That PoP had only ONE roll of TP (NOT good...for the late comers!). Hang out at the furthest firepits with the Flyer friends & family 'till about 45 min before start time. The PoP lines were now very LONG! I looked for Lowell who was supposed to be wearing Christmas light. I really wanted to run with him. It was so crowded I could not find him. What a bummer!
Felt hungry so I ate one of the 3 gels (something I've never done in previous races) and ate 1/4 banana from the aid table; then made my way to the bag drop off truck still looking for Lowell. I never found him; instead to my delight, I saw Kathie and Kimmy. Thanks to Kathie's highness she spotted the 3:50 balloons where we lined up. It was fun and cozy to share their big blankets before gun time. Temp was perfectly cold, sky clear with full moon, a slight tailbreeze.
First 1 -6 ~ Kathie was on task. She had loaded Kimmy's Ipod and they put on one ear-bud, what a team, such great sisters. She kept us informed of the pace we were supposed to run and check our splits. We had to do a bit of maneuvering to get around other slower runners and still managed to stay together. I heard someone hollered "Smooth". It was Scott. We exchanged hellos and I wished him well as he sped away. My feet finally thawed out after two miles and I ditched my airline blanket. Drank Gatorade at mile 3. Somewhere after mile 4, Kelli passed by and we "visited" for a few seconds. I gu'ed at mile 5, walked while drinking and got separated from Kathie and Kimmy. Splits: 8:46, 8:32, 8:25, 8:18, 8:20, 8:33. Time: 50:56 (Cougar's: 52:24,)
Mile 7 - 12 ~ Funny how you could be lonely even in a crowd when you "lost" your running partners. Heading up Veyo...to my delight Shimelle found me and said: "This is where we need friends." We chatted, chanted and I mostly goofed off! She really helped pull me up this hill. We passed two older men and I wasn't sure if they could hear me say: "We don't want to be geeserized! You gentlemen looked awesome." Then came the sun and I soon bid Michelle a good run as she took off into the horizon. THANKS Michelle for helping me chug-a-choo-choo up the Veyo hill. Gue'd at mile 9. There was a "runnaway bride" dressed in white tank, skirt and a veil. She was getting married next Fri. Congrats. I pretend she was my running partner. I tried to stay focus and not fall off the pace for the next two rolling hills. I kept runaway bride within strides. Felt a hot spot in the ball of my left foot. What to do? At around mile 10.5 I felt an arm wrapping my shoulder. To my joy and delight, it was Teena. I had not seen her all morning and was so surprised that she had crossed the start much later. She looked fantastic. Again I bid her good luck and watched her run away. All these "goodbyes" are not good for my psyche. Splits: 8:02, 9:56 (Veyo), 9:27, 9:29, 9:45, 9:25. Time: 1:47:03 (Cougar's: 1:47:45) Mile 13 - 18 ~ I stopped at mile 13 aid station to gu. Took off my left shoe and sock and examined the hot spot. It's about the size of a silver dollar and getting red hot. I couldn't find any bandaid. I slathered some Vasoline on; put the sock and shoe back on and retied the other shoe lace. I tried to focus on good running form during the next 6 miles and not think about the pain with each left foot push off. My Garmin beeped right at each mile marker, doing a pretty good tangent. Gu'd again at mile 17. First sign of cramps showed up at the hill after the overpass. I thought all this diligent fueling /hydrating and watching my pace would fend off charlie...apparently not! Splits: 10:02 (fixing the blister), 8:57, 8:17, 8:23, 8:55. Time: 2:40:25 (Cougars: 2:39:01)
Mile 19 - 23 ~ Things started to fall apart during this stretch...the lonely winding stretch with no spectators after Snow Canyon. I had a mental lapse here as the pain became bad. I took a Gu when I saw a silver balloon thinking I was approaching mile 21 but was only at mile 20, no water to chase it down. I was also annoyed by the aid station on the right side of the road when we were running on the left side doing the tangent. Later, I saw a mist set up on the right side of the road, again wrong place for the tangent and I had no willpower to run over there. In hindsight, it might have calmed the cramps. On the last uphill around mile 22, I saw Kimmy. I tried to get her to run with me. I couldn't utter anything as I was fighting off cramps and the painful blister. I felt bad that she was running sans Kathie. I missed the Gatorade at mile 23, very crowded and the water cups were less than 1/2 full. I dared not stop to get more for fear of a full blown charlie horse. Splits: 9:32, 9:16, 8:31, 9:10, 9:08. Time: 3:26:04 (Cougars: 3:21:59, there goes my hope of a 3:50!) Mile 24 - finish ~ These miles were run with charlie horse chasing me. I tried to high five some kids and when I missed I realized I was in bad shape. Also hubby was not there on Bluff street where he normally was the last 4 SGMs. Funny how that played on my psyche. When the calf cramps came on bilaterally, I would walk or alter my strides to fend off the cramps. Even my left toes started to cramp up. I began to panic and mercifully they were passing out wash cloth. I drizzled cool water on my head, my chest and neck. I felt its calming coolness and for the first time realized I had not poured water on myself and that it was getting hot. That last mile was sheer agony. I dug deep and gave all that I had, stomping out the cramps and prayed that I would not collapse. Hoping badly to see the finish balloons after the last turn, anything to push me through. I did not look at my watch not wanting to see how slow I was. I listened for my name from the spectators, heard it twice. I desperately needed to hear my hubby's voice. Finally I heard him just as I looked up to see the clock turned 4:01:00. Thank God I did not collapse. KellieS was there cheerfully greeting/watching me in the corral while I walked in circle around the mister over and over. Every muscle in my legs were spasming. I finally lined up to get my medal, kept walking until the cramps subsided. I found a shady corner to stretch. For a brief moment I seriously entertained the thought of never running another marathon again. Splits: 8:40, 9:44, 10:46, last 0.26 in 2:26 (9:44) Time: 3:57:41. Wow! This is getting TOO LONG! I'm going to bed! Thoughts: 1) This is my second best marathon time. I should be happy with this. 2) I still don't know what causes cramps. I have tried everything except using drugs. 3) Why can't I find satisfaction in running for myself? It seems so selfish to want to PR. Am I weird?
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| Mizuno Inspire 4 Jade Miles: 26.20 |
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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 |
| Drove home after a nice breakfast with Scott and Judy. Listened to Conference in the car. Legs were stiff and sore when getting in and out of car and walking to the bathroom and Cove Fort. Got home just as afternoon conference session started. Jeff's home. Sissy called so didn't get to listen to much of conference.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Walked with Wendy around the two blocks. Legs would not co-operate at times. Walking very slowly, hard time negotiating the stairs. Spend the afternoon at Beth's canning beats and turnips and talking with her about her family and dad.
Ate dinner at Chuck-A-Rama for FHE. That means I ate WAY TOO MUCH! Disable the blog...needed a break!
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Walked 2 miles with Wendy. Stopped a lot to talk to passing friends who wanted to know how the marathon went. Got news early this morning from Gary about Alex. We will keep him in our prayers.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Walked 3 miles again with Wendy, Diane and Diana. Soreness fading.
Alex has an agressive form of lymphoma. He will need treatments in the US. Gary and Lily will fly with him to Utah on Sunday. I feel so bad for him. He's a young active healthy 17 year old, captain of his XC team, runs 30-40 miles a week. I know he will overcome this. Just terribly unfair to have his world comes crashing down on him. He and his family will be in our prayers.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Walked with Wendy, Diane and Diana again. Ran a little to test the legs. The soreness is almost completely gone. Went to the temple. Sitting made everything stiffens up again. Still planning on doing PonyExpress....may be 54K to celebrate my 54th birthday!
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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 |
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Ran to Smith light and back. 3.1 mile in 34 min. Took it slow and easy. Legs were tight and slight sore the first mile. Then loosened up by mile 2. Will run 5 tomorrow with Carolyn. Hope I can run the Pony Express next Fri. Sent out emails to Wendy, Mary and Beth. Thoughts turned to Alex coming this Sunday. I went to the temple yesterday and saw Pres. Ellsworth. Talked to him a bit about Alex's diagnosis. He said if Alex goes to Huntsman for treatment, he will see Grant there. Will fast for him this Sunday.
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| Mizuno Nexus2 Miles: 3.10 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Ran with Wendy, Carolyn and Mary to Smith's light, Bull River, Perry Homes and back. AP: 10:16. 10:29, 9:58, 10:19, 10:34, 9:59, 10:26. Legs felt tightness on mile 4 going up to Sinclair. Good stretches afterwards.
Print out map and course description of the Pony Express. Hope Beth's father's funeral going well.
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| Mizuno Inspire 4 Jade Miles: 5.25 |
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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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Left Sacrament early to meet a couple from China, Bing and Sheri Du, very nice people from Beijing. Moved to Utah about 9 months ago. She offered us cut fruits, Chinese dried fruit snack and tea. We declined the tea; but did take one piece of the cantaloupe she grew. Even though we were still fasting (for Alex), we didn't want to offend. At the end of our visit we gave her a Triple Combination in simplified Chinese. I bore my testimony of the truthfulness of the Book of Mormon and had Sheri read aloud in Mandarin Moroni 10:4-5. I shared briefly my conversion story of how I attended many churches and found for myself through prayer the truthfulness of the Church and the Book of Mormon. Then we went to the airport to pick up Gary, Lily and Alex. We went to Grandma's at 6 pm for dinner; then at 8 pm the men (Gary, Dwight, Larry, Aaron, Isaac, Jeff, David and Gary's friends) gave Alex a blessing. Gary did the anointing and Larry sealed the anointing with a beautiful blessing. We felt at peace that Alex is going to be cured of this cancer, Lympboblastic Lymphoma. It will be a difficult journey of treatments for him. We continue to pray for him that he will be strong and his family will be blessed. We got home at 10pm.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Ran with Wendy and Mary to 1200E, Bull River, 600E. Very easy conversation pace. 4 miles in 39:41. AP: 9:55. Splits: 10:23, 9:45, 9:43, 9:48. Alex will be seen by an oncologist at Primary Children's Hospital today at 10:30am. Hope the doctor has good answers for them. It will be an uncertain two years of ups and downs. Called Beth to see if she's still planning on Pony Express run.
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 4.00 |
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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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
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Rained last night. Slight breeze, cool temp. Have been wearing CWX tights and long sleeve shirt. Lead legs this morning, slow 3.25 miles with Wendy and Carolyn. Strategized with Wendy, my crew about Pony Express. I think I'll run/walk at a 5mph (12mm) pace including stops at the car for the first 20 miles. Then if the legs/feet are good to keep going for 13.55 miles making it a 54K. Can I run/walk for 6.7 hours? Beth will finish her memorial marathon in 4.5 hours way ahead and hopefully one of her kids will drive out to take her home. Wendy will do her best to crew us. We'll see if Lowell can swing it. It will be awful early for him to drive down to run with us. Alex will be admitted to Primary's Children tomorrow to begin the induction phase of his Chemo therapy. We continue to pray for him and his family. He's a runner. He will be tough to win this "race".
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 3.25 |
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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 |
| No running or exercise today. Had meetings all morning. Alex admitted to Primary Children's for the Induction phase of his chemo therapy. Praying hard that all procedures go well. Took Steven to the PT before his last home game. He played his heart out, sick with coughing fits and an injured right shoulder.
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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 |
| No running or exercise. Lots of errands to run. Went to visit Alex in the hospital. He is doing fine at the moment. Took grandma home after visiting all afternoon at Primary Children's. Got home at 7pm when Teena came to give me a b'day present. We went to Jon & Kelly A's reception. Two SSFs :) :)
Jon and Kelly A. SUCH A BEAUTIFUL COUPLE, a match made in heaven!
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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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| | Race: |
Pony Express Run (33.55 Miles) 06:59:16 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 33.55 | 0.00 | 0.00 | 0.00 | 33.55 |
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This is NOT a race; but a "memorial marathon" for Beth, my neighbor and friend whose father passed away the night before SGM and she didn't get to run it. It's also a "birthday run" to celebrate my 54th b'day. Oct 16 is my legal birthday and just so happen Crockett has organized a 50/100 mile run/race on the Pony Express Route in the wild west desert.
We loaded up our crew wagon and left my house at 6:40 am. Got to the start at Lookout Pass at 7:50 am. Temp was in the high 30's, cool crisp sky. There were about a dozen 100 milers and 1/2 dozen 50 milers. Leslie has already started at 6am. Saw jun and Twinkies. I ran with them the first mile or so while Beth took off with Crockett in the lead pack. It was nice to chat with jun and Riboldi.
Smooth, Beth and Wendy just before the count down at 8am. Jun's in red with white cap and Twinkies in yellow in the background.
Ditched the jacket and gloves after the first stop at mile 5, the dirtygirl gaitors kept the rocks out of my running shoes. Listening to the Oct Conference talks (which were over 7 hours long that my son downloaded on hubby's iPod for me) helped the miles pass.
 Beth's triumphant finish of her "marathon in memory of her dad" in 5:26:20
Beth's tears of joy upon receiving her medal. The footprint on the SGM'09 medal is appropriate since we followed the 50/100 milers' footprints along the Pony Express trail.
Beth, Smooth & Wendy in front of the crew wagon after Beth's finish. Wendy's son, Eric, drove when Wendy ran with Beth the last 5Ks. The poster says: Happy Birthday Smooth! 
We ran "where the antelopes play". At Simpson Spring I changed my socks for the third time and doctored my blister for the 2nd time. I ate and hydrated well every 2 miles. 
Wendy ran me in to the finish of the last 0.1 mile of my 54K. I expected to finish under 7 hours so I was very pleased with my time of 6:59:16, not bad for having run a 3:57 at SGM 13 days ago, had never trained on trails, stopped numerous times to run with Beth and the celebration at 26.2.
 At the "finish" of my 54K (33.55 miles) around Dugway Topaz Well was a silo and this sign. Can't fathom that this is only a third of the 100 miles the others would be running. I was glad to be done just before 3pm when the temp was about 60.
 Me and my best friend, Wendy and her son, Eric, what an AWESOME crew!
I had a FANTASTICALLY WONDERFUL birthday doing what I love with my favoritest people. Thought about Alex alot during the run. We drove back on the trail and was amazed at HOW FAR we had run. We stopped at Simpson Spring to be tourists. There were other tourists at that Pony Station. They had seen us and other runners along the trail and asked what we were doing and WHY? During the drive home Beth talked about her "frontier man dad" and his "perfect" funeral. We got home at 6:45 pm what a fun 12 hours adventure.
I consumed 5 bottles of water, 3 bottles of Gatorade, 1 can of Slimfast, 1 peanut butter sandwitch, 3 oranges, 3 bagels, 5 gels, 1 electrolyte cap and 3 electrolyte Enlytn strips on the course. For breakfast I had a banana, yogurt, EmergenC, water. Post run food was 1 Cup of Ramen noodles, 1 banana, chocolate milk, water, chex mix, Tropical trail mix and beef jerky. We went to Texas Roadhouse for dinner where I had an 8 oz sirloin steak, sweet potatoe, steamed vegetables and 5 dinner rolls washed down with 2 tall glasses of diet coke. The legs are feeling pretty good, might loose couple of toe nails. Went for a walk with hubby the next morning.
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| Mizuno Inspire 4 Jade Miles: 33.55 |
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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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THANK YOU! THANK YOU! THANK YOU! Guess what came in my mail!!!! A St. George Marathon 2009 medal!!! Sent by SG Leisure Service with no note attached! That is the sweetest, most thoughtful thing!!!! THANK YOU from the bottom of my heart for your kind deed!!! It brought such joy! I told Beth about it and we both hugged and cried all over again! I am so touched by your love and kindness!!! Runners are the BEST!!!!
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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 |
| The feet and toes are so sore I couldn't put on dress shoes. Thankgoodness the weather is warm. So I put on a pair of pretty sandals that are "flip-flop" style, brown matching my skirts and blouse and quite nice for Fall. Attended one ward conference. Hubby BBQ some chicken breasts for dinner. Was so nice to see Emi laughing and smiling on webcam. Can't wait to see her and Marianne next month. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Ran with Mary, Wendy and Carolyn at very easy pace. The hardest part was putting the shoes on. The pinky toes are red. The big toes are purple. Gorgeous Fall weather.
Have Olga, Beth and Wendy over for lunch and watch "Miss Potter". Olga hasn't been to a movie for a long long long time. With two very active children, she needed a break. I think she's having some labor pain while here. Hopefully she'll have the baby tonight or tomorrow.
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| Mizuno Inspire 4 Sz 6.5 (A) Miles: 3.00 |
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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 |
| Went to babysit little Devin whose mommy went to the hospital to have the baby. Little Emily Earle was born at 5:37 weighing 6 lb 8 oz. Does playing with a toddler count as exercise? |
| 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 |
| Had presidency meeting in the morning. Was going to run before the meeting but was on the phone. Went to see Olga and baby Emily at the hospital in the afternoon. Then to Costco afterwards. No exercise today. May be some core tonight. Definitely going to run tomorrow morning.
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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 | | 5.26 | 0.00 | 0.00 | 0.00 | 5.26 |
| Only had time for 5.26 miles w/ Wendy. Babysat Kesley & Devin while their daddy went to bring mommy and the new baby home. Was fun playing with the kids all morning. Got to make a few phone calls then to the grocery store then make dinner for them. Hope I can make it to visit another non-member family this evening. Hope Lowell and Alex and Aimee are okay. Love this beautiful Fall weather!
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| Mizuno Inspire 4 Jade Miles: 5.26 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| First run by myself since SGM. Bad news! Everything was fine until mile 5 when I felt a sharp pain in the pelvic area. Then the hip flexors started to tighten up. The pain eased up when I picked up the pace but I was too tired to keep the pace. Walked the last 0.5 mile home. How am I going to run the Hoover Dam Marathon in 8 days???!!! 7 miles in 1:08:10. Splits: 10:05, 9:12, 9:00, 9:19, 9:49, 10:12, 10:29 I'm going to do some yoga and stretch. I haven't been keeping up with the core either. How do I find time for all that? Sigh!!!
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| Mizuno Nexus2 Miles: 7.00 |
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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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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THANK YOU! THANK YOU! THANK YOU! Guess
what came in my mail!!!! A St. George Marathon 2009 medal!!! Sent by
SG Leisure Service with no note attached! That is the sweetest, most
thoughtful thing!!!! THANK YOU from the bottom of my heart for your
kind deed!!! It brought such joy! I told Beth about it and we both
hugged and cried all over again! I am so touched by your love and
kindness!!! Runners are the BEST!!!! Ran with John & Wendy at easy pace. AP: 9:57 Watched the Utes vs Air Force at Rice Eccles Stadium, a nail biting overtime win! Then rushed home to watch the BYU vs TCU game...sad to see the Cougs got killed!
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| Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 4.25 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hey, I figured out who done it!!! An awesome friend from Texas!!! THANKS Marc! I LOVE the surprise b'day present! It was so very thoughtful of 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 | | 3.26 | 0.00 | 0.00 | 0.00 | 3.26 |
| Only had time to run a short easy one with Wendy and Carolyn in order to make the mammography appointment. Temp was in the mid 30's. Wore CWX tights, l/s, jacket, gloves. Splits: 10:09, 9:34, 9:21, 9:13 AP: 9:40
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| Mizuno Inspire 4 Jade Miles: 3.26 |
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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 | | 1.50 | 2.50 | 2.00 | 0.00 | 6.00 |
| 1.5 miles warm up @ 10:00 4 x 800 @ 8:00 with RI 400 @ 9:13 1.5 miles warm down @ 9:13 TT: 55:00. AP: 9:09
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| TM #10 various speed and incline. Took Alex to his week 3 Phase I of chemo induction at the oncology clinic at PCMC. Went shopping with Lily in the late afternoon. Leaving for NV b/w 8 - 9 tomorrow morning.
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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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| | Race: |
Hoover Dam Marathon (26.2 Miles) 04:44:16, Place overall: 10, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.52 | 0.00 | 0.00 | 0.00 | 26.52 |
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This was a great little weekend get-away for hubby and me with a fun marathon thrown in. The rate for two nights in the host hotel was cheaper than the race entry fee. The Fri. night's king crab buffet was only $16. I broke all pre-race cardinal rules and ate a ton of king crabs and stayed up late to watch a movie. It didn't help that my legs and feet were very very tired and sore. At the restaurant, I met lots of runners from all over the country including an Asian lady eating spaghetti (the sensible pre-race meal), Lora Tang (age 43, a single mother of 5 from Riverside, CA). She has run 24 marathons and Hoover Dam was to be her 9th this year. Lora met us at 6am for a ride down to the start (3 miles from the hotel at Boulder Beach). After following some cars that went to the wrong water front, we finally got to the right beach with 30 min to spare. Did the pop thing; then put on my costume (couldn't find a bumble bee one; but this lady bug toddler size costume worked fine). I was the only runner with wings. One volunteer at a road crossing asked if the wind drag from the wings slow me down. I said, "Nah but my wings are getting really tired though!" :)
There were a few fun costume clad runners. The race director, Joyce, dressed in a checkered-race-car-pit-crew outfit, gave us some last min. instructions and with a "ladies and gentlemen, start your engine>>>" we were off, right on time at 7am. Starting temp was in the low 50's. Here's a description of the course from the race web-site (in blue) and my comments:
This course is just stunning in more ways than one! You'll start
your race at Lake Mead's Boulder Beach, Special Events Beach at the BBQ
area. The first 1/4 mile is a steady gradual uphill along a wide
roadway, giving plenty of room for runners to find their position among
the field before making a left hand turn onto the paved River Mountains
Loop Trail. Lora, Carol, Ernie, Ms. "celtic", Ms. bunny (new lady friends I met) and I started out together. This section of the River Mountains Loop Trail is
impeccably paved and about 12' wide, running parallel to Lakeshore
Drive. The course is undulating thru the spectacular Mojave Desert and
joins up with the Historic Railroad Tunnel Trail just before your mile
3. The "undulating gradual uphill" has a 500' elevation gain. Lora and Ms. bunny slowly pulled away with the fast guys.
This section of trail is breathtaking! You'll traverse a hard packed
dirt trail leading you thru several old railroad tunnels that were used
in the 1930s to transport supplies to the workers in the construction
of the then Boulder Dam- now Hoover Dam. The trail is perched atop of a
ridge overlooking the crystal blue waters of Lake Mead and the marina. Hubby had my camera so I stopped and took several pictures of the lake and the 6 tunnels with my cell phone. This was my favorite portion of the course, still shady with the mountain on my right and the blue lake to my left. Running thru these tunnels was way COOL. My Garmin lost signals a couple of times. I ran and chatted with Ben from Chicago who has paced the 3:50 and 4:00 groups in the Chicago Marathon the last two years. Also met a Boston'08 fella and we ran together till we reached the power plant.
After passing thru the last tunnel, your next mile is thru an area
which is home to power plants- Hoover Dam is the main producer of
electricity for Nevada, Arizona, and California. At the power plant mile
we started to see the leaders running back. Lora was still in the lead
pack. It was fun cheering all the fast runners. This is just a prelude
to the "Money Shot"! You'll zig zag your way down 6 switch backs (see the "Course Safety" tab!) delivering you onto the upper level parking garage at Hoover Dam. I stopped at the aid station to take a gel by the gate before entering the "no passing zone". That was a mistake to stop because the slower runners passed me and entered the "no passing zone". As listed under "Course Safety", absolutely NO PASSING or wearing of ear buds was allowed. The switch backs were 4' wide, only enough room for one runner going down and one runner going back up. Course marshalls were there to monitor us. Anyone violating the "course safety rules" would be disqualified. Well, Ms bats and her guy friend were blocking traffic. Oblivious to the rules, she asked if I wanted to pass her...DUH!
The 6 switch backs deliver you onto the upper level parking
garage at Hoover Dam. Running a counterclockwise loop you'll jump up
onto the curb, running along the edge for a killer sweet view of the
awe inspiring Hoover Dam. No need to break stride- you get a great view
as you run along the course. The only reason to look away is to smile
pretty at the photographer to capture this moment on film. We had to wear our bib on the left side showing the photographer our number, very cheesy. I passed the slower runners on the garage before heading back up the "no passing switch backs". Back to the aid station by
the gate, I again stopped to grab some oranges and carry another gel
and use the PoP. I wasted too much time there.
With the Dam now behind you, you'll retrace your steps back up the
switch backs, thru the tunnels overlooking Lake Mead, then back on the
paved trail. Arriving back at Boulder Beach access road you'll all
continue straight continuing along the paved River Mountains Loop
Trail. We saw the half marathoners (who started at 8am) on the return at the tunnels portion of the trail running towards us. I heard one fast girl called out "Smooth". Pretty sure it was Kelsey, a FAST blogger. She was the FIRST woman in the half. I hope she went on to win it. Half Marathoners will continue to their turn around roughly only
0.6 of a mile ahead, and marathoners will turn around less than 7 miles
ahead. At around mile 12.75, I heard a fast guy coming up behind me. I asked if he was a half marathoner and told him he had missed the sign that indicated he was supposed to run around back there. He was not very happy to hear that. I hope he didn't end up loosing his position.
This section of the course is beautiful as well, covering
rolling hills that treat you to Mojave Desert splendor at its finest.
It's a good thing the scenery on the second half was beautiful because the hills kept coming. From mile 12 on I was following one lone guy. I soon passed him at mile 13.5 and the next runner was almost a mile in the distance. It was fun to cheer on the winner around mile 17 coming the opposite lane. He was WAY ahead of the second guy. The sun was beating down on us from the clear blue sky above. It wasn't too hot as we had a steady headwind disguised as a nice breeze. I stopped at every aid station to eat, drink, douse myself with cup of water and thank the volunteers profusely. They don't call it "River Mountains Loop Trail" for nothing because it was very "mountainous" and "loopy". Good thing there were only a handful of cyclists or it would be very tricky to run the tangent.
The turn around was just before mile 19. The volunteers took down your race number and offered you a buffet of goodies. I ate, rubbed anelgesic cream on the legs so I could take the downhills on the return and had a VPB behind a bush (a first for me in the 18 marathons I've run). The fun part of running a course with a turn around is you can count how many runners are ahead. Lora was in 5th place among women, I announced that to her as I cheered and side-fivied her. I found myself in 12th among women. Between mile 20 and 21, I re-passed a handful of men who had passed me while I took a VPB break. No one was ahead of me until the last 1.5 miles where I passed 2 women and 4 men.
The finish line is back at Boulder Beach at the covered BBQ area where
the awards and finish line food await! I crossed the finish line with hubby and Lora cheering. According to everyone's Garmin, the course was long (mine was 26.52, Lora's was 26.48, another guy's was 26.76). I'm glad I ran this inaugural Hoover Dam Marathon. It's a beautiful and challenging course. Lora finished in 3:55 (5 min. shy of a BQ) and 3rd women overall. I was very proud of her. Lora and me holding my AG prize.
After the race, hubby and I toured the Hoover Dam. This is at the Colorado River side of the Dam.
Here's the downstream side of the Dam with the bridge under construction in the distance. Perhaps one day we could run on the dam itself when the bridge is completed. Me wearing the marathon shirt.
|
| Mizuno Inspire 4 Jade Miles: 26.20 |
|
| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Ran 5.25 with Wendy & Carolyn in beautiful perfect Fall weather wearing my long sleeve Hoover Dam shirt & CWX tights at easy conversation pace. AP: 10:17. It was a perfect recovery run. Steven is still sick and staying home from school. Going for my Dexa scan and blood test today.
|
| Mizuno Nexus2 Miles: 5.25 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Morning: Jog 2 to elementary school to vote. Painfully slow run for 2.5. Wish I had an elliptical so I wouldn't need to run. Very tight upper quads. Lotsa stretching. Night: Around the world core (25 reps). More S-T-R-E---T-C-H-I-N-G.
|
| Mizuno Inspire 4 Jade Miles: 4.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Morning: Ran with Wendy down 3rd West to Frontage to 900 N, back up on 1200E for a BIG hilly loop. It felt so good to be running with my best friend on a beautiful Fall day. Afternoon: Why do people call it babySITTING when there's NO sitting involved. I tended, actually CHASED little Devin for 4.5 hrs. That cute little bugger wore me out! It was well worth the yummy gordidas Olga made us though. Evening: Went to Unit Commissioner Training. These men in uniforms are so dedicated. I am SOOOOO tired! Will do some yoga before going to bed. Hope I'm not catching what Steven and hubby has. Hubby worked from home so he wouldn't spread the germs at work.
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| Mizuno Nexus2 Miles: 6.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| The weather is just too nice to NOT run. Ran on the canal trail with Wendy. I could feel shooting pain on my left ITB during the warm up mile on the road. Running on the trail forces us to go slow and the dirt feels better on the joints. The ITB and pubic symphysis are pretty sore post run. Will ice, roll and stretch good today. Hubby is staying home to work again, confining the germs in the house. He needs to get better b/c it's Stake Conference. Hope he goes to the doc. Hope I don't catch it! HAVE A GREAT WEEKEND EVERYONE!
|
| Mizuno Inspire 4 Jade Miles: 6.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 5.50 | 0.00 | 0.00 | 11.00 |
| What a fun party we had last night. THANKS MICHELLE for hosting it. I LOVE your home...I'm ready to move into your guest room...Go Cougs! THANKS Kelli & Scott for the ride and great company! You guys are the best!
I've never had soup so OUT OF THIS WORLD GOOD!!! The appetizers were to die for and then the cakes were scrumptious. I think I ate my hubby's share. He had to stay home because of the stupid bronchitis. I did make him see the doc. and is on antibiotics. Hopefully he will be able to preside and speak tonight and tomorrow for Stake Conference...poor guy! The games were wicked fun. Runners can't keep a poker face; but sure know how to point fingers. Haha!!! Anyway, got home after 11pm and had to recap the whole night's party for hubby. He was jealous. I think I overdosed on desserts because I could not sleep; then hubby's hacking cough woke me up too early. I had such a hangover that I was going to bag the run today. Then Carolyn called and wanted to run with me. Ran 5.5 with her in the hood average pace 9:36. After dropping her off, I got a drink and ate a yogurt then went for 5.5 more. The legs felt pretty good so decided to tempo it a bit, average pace 8:49. What a gorgeous day! How long will this weather last?
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| Mizuno Nexus2 Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Walked with hubby this afternoon after an amazing Stake Conference. He spoke without one single cough, quite a miracle. He didn't sleep a wink last night from coughing and the side effect of Mucinex-D kept him up. He spoke about member missionary work at the Priesthood leadership this morning. He spoke for 30 min in the general session about increasing faith, following the prophets and more fully living the Gospel. After he got home, he interviewed a future bride, Lynde B., for her temple recommend, a perspective missionary, Matt S., for his missionary apps. and then went to the newly sustained Patriarch's home to set him apart as the Stake Patriarch. He received authorization from Elder Packer to do that which is pretty special as he probably won't get another chance to set apart a patriarch again. Stake Conference was wonderful. All the speakers were very well prepared and spoke with conviction and inspiration. I am very grateful to be living among such good and faithful people. I was happy to hear that Bing Du came. Looking forward to a productive week. ***** Just got home from being a guest to a neighboring Stake where Mary S. was the Stake Young Women President. It was their Young Women in Excellence night. Mary spoke on the subject of setting Personal Progress goals and compared it to her marathon training and of accomplishing her goal of running her first marathon at TOU this year. It was so neat to hear of the joy and triumph as well as the trial and adversity. It was cool to re-live our running memories!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| Ran with Wendy and Carolyn all over the place, down 26th N hill and up 12th W hill, on the canal, by 2 elementary schools... It was a nice care-free run, lots of fun chatting, laughing and giggling! Weather was PERFECT, a bit cooler than last week. Can't ask for anything better!!!!
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| Mizuno Inspire 4 Jade Miles: 6.75 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.25 | 0.00 | 0.00 | 7.25 |
| Ran my favorite "tempo loop". Overcast sky. Wore shorts, l/s shirt. This run felt good. Splits: 10:05, 9:07, 8:43, 8:49, 8:51, 8:40, 8:40, 8:27. AP: 8:58. Got an email last night from Lora Tang, the girl I met at Hoover Dam. She ran the Santa Clarita Marathon on Sun. (a week after Hoover Dam) in 3:47 and Boston Qualified. That was her 10th of 12 marathons she is to run this year. Amazing! I'm so happy for her. Her recovery activity was hiking 14 miles to Telescope Peak in Death Valley for 5+ hours the next day after Hoover. Incredible! A VERY HAPPY HAPPY BIRTHDAY to TEENA TODAY!!!!
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| Mizuno Nexus2 Miles: 7.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Ran with Wendy; only had enough time for a 5 miler. Splits: 10:06, 9:57, 9:36, 9:33, 9:25, 7:42. Presidency meetings then off to take Kesley to pre-school and tend Devin. HAPPY VETERAN'S DAY! May do core and yoga later.
|
| Mizuno Inspire 4 Jade Miles: 5.25 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
|
It was windy and warm this morning. Ran 7 on the same route as Tue. Splits: 9:49, 9:01, 8:27, 8:44, 8:39, 8:33, 8:19. AP: 8:48 TT: 1:01:26. Nice maintenance run. Went to pick up Alex to take him to PCMC. Now off to AF Hospital for uterine ultrasound. Very very windy, the wind has changed directions and much colder. I guess a storm is coming.
Steven received the MVP of the Year award tonight at the football banquet!!!!
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| Mizuno Nexus2 Miles: 7.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.50 | 0.00 | 0.00 | 6.50 |
|
My arthritic joints (mostly fingers, wrists and toes) tell me winter is knocking at the door. Sunny and cold with a wicked wind from the north which took my breath away! Ran with John and Wendy for 5 then 1.5 by myself. Splits: 10:06, 9:30, 9:25, 9:42, 9:11, 9:02, 8:03. AP: 9:23. My nose kept running even after the run which was embarrassing b/c I was orienting a new Primary counselor who is going through chemotherapy. She didn't seem to be bothered by it; but I have become a germophobic mainly for the concern of those who are immunosuppressed such as Alex and this sister. I like this maintenance phase of my running. I'll just run an hour every day, throw in a tempo day and a long run once a week 'till I get into training mode again. Hope the weather is good tomorrow for a long run! HAVE A GREAT WEEKEND EVERYONE!!!
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| Mizuno Inspire 4 Jade Miles: 6.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.25 | 0.00 | 0.00 | 14.25 |
| Didn't beat the storm which wasn't that bad. Light snow, wet road, slight breeze, not sure about the temp, probably in the low 30's. Wore stablyx tights, l/s Boston08 shirt, Boston09 jacket, gloves, cap, headband to cover the ears when heading into the wind, sunglasses. Ran the bench loop twice stopping at the house after the first loop to use the bathroom and drank 16 oz gatorade. Splits: 10:16, 9:44, 9:30, 9:40, 9:38, 9:31, 9:29; 9:43, 9:32, 9:19, 9:02, 9:03, 8:40, 8:38, 8:39, 8:38. AP: 9:24. Thoughts during the run: next season's running goals, Alex, my kids, grandkids and running friends.
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| Mizuno Nexus2 Miles: 14.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
|
Wendy and I took our sweet time to go out thinking it would be warmer...brrr. Temp was in the 20's. Couldn't feel my feet, toes and fingers for the first 2 miles; then came the pain of thawing as we ran up the hills. Lotsa hills today and lotsa talking too. I think I need to move to San Diego!
**** My eating has gotten out of control. For hubby's birthday today, we went out to dinner at Texas Road House. Had a deep fried baby blossom appetitizer, 5 dinner rolls w/ cinnamon honey butter, 8 oz. sirloin steak, sweet potato w/ the same sinful butter, chef salad, vanilla ice-cream w/ fudge topping. SO GOOD but SO BAD!!! I ate more than my hubby and our two sons...no shame nor self-control...aaaggghhh!!!
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| Mizuno Inspire 4 Jade Miles: 6.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
|
Was warmer this morning, just a maintenance run by myself under sunny blue sky to work off last night's OVER-indulgence!!! :) *****
As a continuation of yesterday's discussion...I was really curious how many of Boston's entries are reserved for other methods besides qualifying times. Found this on marathonguide.com: Featured Stories
Boston Marathon - Closed/Paris Marathon - Closed
Two major marathons have closed registration for their races five
months before race day - continuing the trend of earlier and earlier
registration closures by the most popular races. The Paris Marathon has
closed its registration at 37,000 and the Boston Marathon has closed
its general registration, but still has charity and other spots
available as it reaches for its number of 25,000 registrants by race
day.
Boston Marathon Registration by The Numbers
Boston Marathon registration closed on November 13, 2009 for the
April 19, 2010 race (157 days early), compared to January 25, 2009 for
the April 20, 2009 race (85 days early). We know many who were caught
unaware by the earlier closing and many who were still hoping to
qualify via races later in the year. According to the race website, the
event will accept 25,000 registrants - the same as the stated number
for 2008 (which yielded nearly 23,000 finishers). Beyond the open
registration, the Boston Marathon has available charity registrations
and reserves additional registrations - MarathonGuide.com estimates
that somewhere over 6,000 registrations remain available through the
alternate methods. MarathonGuide.com did a quick analysis of the
numbers and here are some facts about the registrants on the day open
registration closed:
By Country: USA (84%), Canada (12%), UK (1%), Mexico (1%)
Largest States: MA (8%), CA (8%), NY (6%), ON (6%), IL (6%)
Average Age: Overall - 42.2; Female - 39.4 (43%), Male 44.4 (57%)
Can't fathom over 6,000 registrations remain available thru other methods (charity being one of them). That's more than the number of St. George Marathon's finishers!!! CRAZY!!!
|
| Mizuno Nexus2 Miles: 7.25 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Quick short run w/ Wendy before my meetings. Legs were lead! Off to take care of Olga's kids.
|
| Mizuno Inspire 4 Jade Miles: 4.25 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Zero running today. Was with Alex at PCMC all day. Lotsa crazy juggling b/w hubby's bank events, church and family schedule today. Miraculously made it to everything okay. Finally home. I am so proud of Alex for his great attitude. He is so tough! He's a fighter. He is a RUNNER!!!
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.67 | 0.00 | 0.00 | 0.00 | 8.67 |
|
Went trail exploring with John and Wendy. We ran down 3rd West going south to access the new trail that's alongside the rail road. When we reached it we decided to turn left (east) to see where it might starts/ends. When we ran a little further past the portion still being paved, we encountered a big black barking dog. It jumped over a barb-wire fence and turned straight towards me. Luckily John came to my defense. He kicked up the gravel towards the dog which stopped within a foot of me. John yelled at it and it backed off. He then picked up a rock and the dog ran across the rail road barking its head off. We turned and slowly jogged away. Whew, I don't think I'll ever run down there alone again. We ran west along this newly pathed trail. Every .5 mile or so we would see four newly cemented railroad ties that look like somesort of small rest stop being built. We also saw black chink link fense being put up. We asked the workers about those "rest stop". They didn't know what they're for. Between 3rd W and 12th W, the trail bordered the backyard of some older homes. There were a lot of dogs barking and chasing in those yards. Luckily, most of these yards were fenced. One big and tall Dane-Lab ran along its fence w/o barking. I was glad that it wasn't aggressive because it could easily jumped over that chinklink and pounced on me. Once we past 12th W. the fence were solid rock along the Pheasant Pointe Development. The rail road tracks were dug up. I figured we might be the first few that are exploring this trail. We reached SR 92 and "jay-walked" across it to the north. The fence and trail continues on to the bridge by Cabela's where we could see the railroad being re-constructed. We wonder if this trail eventually meet up with the Porter Rockwell Trail. We ran up until it became dirt trail. We decided not to go north with time constrain so we turned south to meet up on the Canal Trail north of Cabela's. We encountered a deer running across the field of the Traverse Ridge. This portion of the run was cold and windy. We jay-walked across the busy SR 92 and got back on the Canal Trail at 1600 W where I normally run on the "bench". It felt good to run on newly paved trail and the dirt trail. We ran the last 1+ miles on the road home. My arthritic joints complain once back on the road and it was getting colder. Busy day this afternoon. Had to attend the Hispanic Chamber Commerce Gala tonight. My 7 mon old grand-daughter and her mommy are flying in tomorrow morning. I am SO EXCITED!!!
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| Mizuno Inspire 4 Jade Miles: 8.67 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| We picked up Marianne and Emi from the airport. Thought we'd go to the new In-and-Out burger in Draper for lunch. WRONG!!! They had people directing traffic to get in-n-out of In-and-Out. Cars lined up for miles...may be not miles...couldn't see that far. Anyhow, we didn't get in; went to Ruby Tuesday instead. Emi is the CUTEST baby EVER!!! She's 7 months old and "talks" by clicking her tongue, growling, cooing and smiling. She is happy as long as her mommy is the one holding her. It's SO FUN to watch her. Seriously, I can't get my eyes off her. Had the fam. over for dinner. We had a pasta bar, with 4 kinds of pasta, 3 kinds of sauce, 3 kinds of meat (shrimp, chicken & ham), salad, rolls and pies. Gary said: "Too bad we weren't running a marathon in the morning. This is perfect carb-load dinner." Now off to read everyone's race report! |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| Road was covered with snow and ice. Emi still sleeping. Ran on TM. It was slow going at first. Once warmed up felt pretty good. Gradual warm up one mile @ around 13 ( ha! thought I forgot how to run :D), 8:34, 8:34, 8:20, 8:20, 8:06, 7:54. TT: 1:01:15. AP: 8:44 10K time was 55 exact, hope to improve that once training starts in Jan. I have gained 5 lbs since SGM, too much pigging out!
Registering for Painter's then going shopping with Emi!
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|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
|
Came across this scripture, Helaman 10: 9, this morning. LOVE IT! Gotta catch up with my reading or won't finish the B of M by the end of the year. Ran my usual maintenance hour run...nothing spectacular happened...navigated around some black ice...some annoying barking dogs...stinky mink farm...some workers putting Christmas lights on roof tops whistled as I ran past...wondered if they knew I was a grandma! :) Busy day with visiting teaching, going to the doc. , playing with Emi! :) ~~~~***Happy Tuesday to y'all***~~~
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| Mizuno Nexus2 Miles: 7.25 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.25 | 0.00 | 0.00 | 4.25 |
| Only had time for a quickie. TT: 37:18 AP: 8:46. Off to take Alex to PCMC.
| |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.25 | 0.00 | 0.00 | 7.25 |
| Usual bench loop. AP: 9:16 HAPPY THANKSGIVING everyone!!! |
| Mizuno Inspire 4 Jade Miles: 7.25 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.25 | 0.00 | 0.00 | 10.25 |
| Only had time for a quickie (oops, I learned from a certain individuals that this may be a naughty word!) QUICK run before packing and heading to the airport in 2 hours. TT: 1:35:14. AP: 9:17.
Can't wait to see Jade, Lex and Luke! HAVE A GREAT WEEKEND EVERYONE!!!
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| Mizuno Nexus2 Miles: 10.25 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Zero running today. Went to the movies, McDonalds and shopping at Marhsall's and Target! Am having so much fun with the grandchildren. Wish me luck tomorrow at church!
**** While shopping at Target, I found $110 cash laying on the floor. I took it to Guest Service and told them one of their shoppers must have dropped the money. I sure hope the person who lost the money gets'em back. I will never know as I didn't give them any contact info. What would you do to ensure the money goes back to the rightful owner?
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | 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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What I learned today: 1) It's best to have children while you're young and energetic! 2) It's okay to have a piece of fudge for breakfast especially when it's carefully and thoughtfully saved by your grand-daughter from a party last week. 3) Kissing a big pink stuff dog and a big brown fluffy toy dog, no matter how soft and cuddly, is NOT the same as kissing your own momma and daddy at bed time. 4) Baby knows instantly his Nana loves him. :)
5) Baby Luke (18 mon) grunts the same way as his cousin, Baby Emi (7 mon) which reminds me of how my own babies used to grunt. 6) It's okay to take a break from running to enjoy playing, feeding, changing diapers (4 stinky ones today), reading stories, cooking, laughing, pretending, cleaning,,,I'm soooo tired...time to go to bed. Night night, don't let the bed bugs bite bite bite. G'night everyone.
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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 |
| It rained off and on today in Kingwood, TX. Lex and I built a space ship with all the toys that have wheels. When we ran out of cars, trains, trucks, etc. he used stuff animals, books, pillows, blankets, rocking chair, rocking horse...everything he can get his little hands on. Who needs a rocket scientist!?!
Jade got 100% on her reading test. She did her math homework (2 sheets of comprehensive as well as 100 additions) in record speed. She wrote her spelling words so neatly. She reminds me so much of her mommy...they both love school. Baby Luke is so cuddly! I learn that when he says NO he means YES. He can sign "drink", "more", "diaper" and copy-cat Lex. For FHE, Jade played the Christmas songs and Primary song she's been practicing for her recital. Then we sang "Rudolph the red-nose reindeer". Then we read one story from the Friends and two chapters from Book of Mormon Reader. We had Stephens hot cocoa for refreshment. Life is GOOD! I LOVE my grandchildren sooooo much!
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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HAPPY 1st day of DECEMBER!!!!
As soon as Lex got off to pre-school. I put Luke in a bike/trailer/stroller and went for a run. The sky was overcast; breezy; temp may be in the high 40's. Wore l/s and capris. Saw another runner w/ beanie, gloves, l/s and tights on. Lots of dog-walkers were wearing coats. I could have worn shorts but didn't want to alarm the locals.
The first mile felt like I was learning how to run all over again, CLUNKY! It didn't help pushing this honka donka stroller on a winding narrow cement sidewalk/trail. The stoller is also lop-sided and the handle bar is WAY too high for my hands/arms making it difficult to steer. Not complaining...SO HAPPY to be running...albeit very slow! Ran around the Greenbelt loop 3 times...staying close to the hood just in case it rains...it never did and the baby was happy the whole time! LIFE IS GOOD!
TT: 1:16:10 Splits (just for the heck of it): 11:45 (eek!), 10:23, 10:03, 10:00, 10:28, 10:24, 10:30, 10:08. ***** Found out today is the Grand Slam Registration, ONLY today gets the Early bird fee. They now make it a lottery. What's up with that? Anyhow, since I'm out of town I called hubby to have him fax it in for me. They do not have on-line registration!
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| Mizuno Inspire 4 Jade 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Zero running today. Did 6 loads of laundry, cooked, fed the children every 3-4 hours (why are boys always hungry and at different times?), read stories morning, afternoon and night. Then there were the endless cleaning, wiping, washing, changing, playing, cuddling, singing, going up and down stairs, fixing some lame toys, deciphering what the baby wants, teaching manners, and how to treat each other kindly... Seriously I don't know how you young mothers do ALL that plus more and still find time for yourself! I really admire you, especially the single parent! Hoping for good weather and co-operative baby tomorrow! On the bright side, I am tremendously grateful for healthy and darling grandchildren who have such wonderful parents! I just read the first few pages of the Dec. Ensign. Love the story, Dad's Lesson in Love.
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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Sunny day! Yay! NO wind! Hooray Temp in the low 40's! Perfect!!! Took Lex to preschool, put Luke in the honka donda bike-trailer and off we went on the same 3 loops winding, rolling, narrow sidewalk route. Passed the same two elderly couples 3 times. Come to think of it, they're probably my peers. TT: 1:12:04 Splits (PR from Tue, I think): 11:10, 9:58, 9:42, 9:39, 9:36, 9:47, 9:45, 9:41. YES!
Off to pick up Lex then to the airport to pick up Papa!!! I miss him SOOOO MUCH! WooHoo!!! SO EXCITED!!! Am one happy Nana! LIFE IS GOOD! :)
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| Mizuno Inspire 4 Jade Miles: 7.25 |
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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 | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| It's "Grandparent Treats Day" at Jade's school this morning. Gotta love the Texans' hospitality. When they found out we came from Utah; they jokingly asked us to take the COLD weather back with us! Yep, it snowed and the temp was in the low 30's. Lex thought it's Christmas! The snow never made it to the ground. People covered their outside plants, bushes with white sheets. They were heeding the weatherman's advice. Wonder what the locals were thinking as I ran in "their freezing snow". At least I didn't have the baby in the stroller, or I might have gotten a "scolding". :)
Same route plus a little extra loop. TT: 1:10:56 Splits: (sans stroller, yay! :) 9:34, 9:02, 8:40, 8:45, 8:46, 8:49, 8:37, 8:44.
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| Mizuno Inspire 4 Jade Miles: 8.00 |
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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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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Ran the first 2.5 miles with Jade (7). It was cold enough that we could see our breath and the 2" snow that fell yesterday was still on the lawn, tree branches and roof tops. Jade was delighted to run on crunchy snow. She told me all about amardillos, rabbits and squirrels that frequent this "livable forest" of Kingwood. She told me she got sticks for running at school, 1 stick for every 0.25 mi. Imagine my delight on hearing that so I told her about Sophia doing the same thing in Utah.
She was not prepared to run in such cold weather. She wore levis, 3/4 sleeve T and vinyl shoes. He hands and nose were red and cold. She became tired after 2 miles. I reminded her that running would make her warmer; so she kept going. I was so proud of her. Papa made her some hot cocoa while I put on some gloves and went by myself. towards Kingwood Dr. and Woodland Hills Dr.
I ran this route in the summer 18 months ago. This time the trail was wet and covered with fallen leaves and pine needles. The rising sun warmed the tree tops making the snow turned into ice pepples falling on my head. I love running along the lake, a tiny snow man was standing on one of the bridges with palm leaves as arms. Saw three runners with camelpaks on. I had to wear fuel belt last time I ran here as there's no drinking fountain; but not today. At around mile 12 my stomach started to growl. When I got home I was femished and thirsty. I ran the entire 16.5 miles without fuel or fluid. After grabbing a quick bite and showered, papa took us to McDonalds. Then we went to the Church's Nativity Display and Music Festival. It was a fun day!
Splits for comparison from 18 mons ago): Jade's: 11:55, 12:49 (stopped to examine some snow crystals), 11:11, Solo: 10:12, 9:47, 9:29, 9:19, 9:30, 9:18, 9:14, 9:06, 9:12, 9:13, 9:35, 9:21, 9:47, 9:33 |
| Mizuno Inspire 4 Jade Miles: 16.50 |
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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 | | 1.00 | 6.25 | 0.00 | 0.00 | 7.25 |
| Hearing about the snowy weather back home made this morning's run precious. After dropping Jade off to school, ran the Greenbelt trail one last time in misty, foggy cool weather. TT 1:04:44. AP: 8:55. Splits: 9:53, 9:04, 8:57, 8:50, 8:45, 8:42, 8:29, 8:05. Took the fam. to lunch at Chuy's for some yummy TexMex food. I think I gained 5 lbs.
Flying into Salt Lake City, we could see the entire Wasatch Mountain range and valleys covered with a blanket of snow. Hubby was so excited about the ski resort's snow report. Steven was the first one to test drive the brand new snow blower.
After a quick dinner we went to see Blineside! We LOVE that movie! So full of hearts and good humor!
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| Mizuno Inspire 4 Jade 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 | | 5.25 | 1.00 | 3.00 | 0.00 | 9.25 |
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Hubby's "kiss good bye words" were: DO NOT RUN OUTSIDE TODAY!" So, onto the TM in the dungeon I went after eating breakfast and seeing how the road was treacherous. Warm up 4 miles (5-7mph); TT: 40:00 (AP: 10:00) Mile repeats x 3 @ 7:30 RI of 0.25 mile @ 10:00 Finish w/ 1 mile @ 8:34 Cool down 0.25 mi @ 10:00,
5.25 miles (6-8mph); TT: 43:22 (AP: 8:15) Felt great throughout the run. Contemplating what to do the next training cycle with Boston as goal race. I used Pfitzinger's 18/55 for Boston'08 and the 24/55 for Boston'09. Trying to decide if I should use the 18/70 for Boston'10. I do know I don't want to follow the FIRST program that I used for SGM'09. Also need to incorporate some xtraining.
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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 | | 1.00 | 2.20 | 2.00 | 0.00 | 5.20 |
| Brrr! Single digit this morning!!! Rather than freezing my nose and digits off, I opted for the dungeon TM again. Only had time for a quick run! Did my own version of 1 min. up and 1 min down at 1% incline.
Warm up 1 mile (5-7mph) in 10 min. Then 15 repeats of: 1 min @ 7:30 (8mph), 30 sec @ 8:34 (7mph) and 30 sec @ 10:00 (6mph); Only had time for a 5 min. warm down (7-6.6mph). 5.2 miles in 45:16. AP: 8:42 I really like this workout. May work up to 20 intervals next week or try a 7:00 pace for the 1 min up. | |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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I was determined to run outside this morning. While listening to the weatherman's report of current temp at 0 (ZERO), I put on DA GEARS: 1. For the torzo ~ Under Armour Sub-zero turtleneck and Boston'09 fleece. 2. For the legs ~ CW-X insulator tights. 3. For the head ~ Running beanie. 4. For the fingers ~ Nike running gloves inside Goretex ski mittens. 5. For the toes ~ Asics socks inside Ultramax ski socks. 6. I slather my face, especially the nose, with Aquaphor. What would we ever do without these technical garbs!!! I tell ya!
The first mile or so my feet, hands and thighs were numb. By the time I ran past the Credit Union marquee (which said current temp was 1 degree) I was toasty! The thumbs were cold ('cuz they were by their lonesome selves); so I tucked them in the mittens where they're happily warmed by their buddies, the fingers. The only "casualties" were the frozen-shut nostrils (no biggie, just breath thru the mouth which were numb but not frozen shut), red thighs and bums (which quickly returned to normal after a hot shower). So HAPPY to run outside under sunny sky. Was a long day going to PCMC.
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| Mizuno Nexus2 Miles: 5.50 |
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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 | | 3.00 | 2.00 | 5.00 | 0.00 | 10.00 |
| When I took hubby and son to the bus stop at 6:30 am the car temp read 4 degree. When I took Steven to school at 7:15 am it went down to 1 degree. So it's true that the temperature drops just as the sun rises, a phenomenon I have often felt at many Utah marathons start . Progressive run: 3 miles gradual warm up from 10:00 to 8:41. Mile 4-10 splits: 8:34, 8:27, 8:20, 8:13, 8:06, 8:00, 8:00. Did the last 0.1 mile @ 10mph in Rhett's honor...barely hanging on with dear life...great feeling to reach the 2,000 mark. Been a busy day. It felt colder walking to the Conference Center before the MoTab Christmas Concert than after the concert. The heat wave must be coming, just in time for tomorrow's long run on the JRP. |
| Wave Rider 7 Miles: 10.00 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Since we are down to one car, hubby had to drop me off. I was supposed to meet Kelli at 7:30. Due to my teenager's not having his act together, I got there LATE. Sweet Kelli waited alone in her car. THANKS Kelli for coming all the way down here and waited forever for me, ran with me and drove me home after. The JRP was covered with 2-6 inches of fresh snow. There were a few animal paw prints the first mile; other than that we had the trail all by ourselves. It was cool to be first to track fresh powder until we hit the hills. Steep hills + deep snow drifts + short legs = nonrunnable. I don't know how Andy does it. It was also hard to see the trail since everything was covered with snow. A few places were "lumpy" and slippery. If it weren't for Kelli, I would have quit. We got a GOOD workout and that's what counts. It was a bit windy at the top. Definitely warmer running northward than southward. On the south portion we saw a set of footprints with Yaktrak. I'm glad we didn't encounter any wildlife; however Kelli's cell phone would make a better weapon than my pack of tissues. It even scared her when it rang. There's magic in running with a friend in the snow covered peaceful winterwonderland!!! LOVE IT!!! Though I posted my miles as easy miles...my legs felt otherwise. I had soooo much fun because Kelli ran with me. THANK YOU SOOOOOO MUCH, Kel! You're the best! Did I mention you are so stinkin' SKINNY and AWESOME?!!!!
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| Mizuno Nexus2 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 | | 6.00 | 2.25 | 0.00 | 0.00 | 8.25 |
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18 WEEKS Day 1 of 126 days 'till Boston! I haven't quite made up my mind yet which of Pfitzinger's 18 week schedules to follow. I am excited to begin training on a nice warm day w/ temp at 30, cloudy sky. Wore l/s and thin fleece, shed the gloves after one mile. Schedule calls for GA + speed (8 mi w/ 10 x 100m strides). Not sure about the strides part depending on road condition.
Road had a mixture of snow, slush, ice, and icy puddles. Did some pick ups along 3200 N where it's wide with stretches of clear pavement. Had to run in the middle of the road (on the double yellow lines) along Bull River Rd. Stepped in icy puddles (wet feet & ankels!!!), no getting around them, at some intersections where drainage was clogged up. Hopefully the road dries up a bit the rest of the week. AP: 9:39
Some tightness in left hip and ITB. AM/PM Yoga! HAVE A GREAT WEEK Y'ALL!!!!!
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| Mizuno Inspire 4 Jade Miles: 8.25 |
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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 | | 10.00 | 0.00 | 1.75 | 0.00 | 11.75 |
| Goal was to run a MLR with hills at easy pace. It seems to take a few miles for the arthritic joints to warm up. Knowing this helps to NOT cut the run short. Decided to run the hills first for 7 miles, down 3rd W to Sego Lily Elementary via Frontage, then back up; down 3200 N to Fox Hollow Elementary then back up to 3rd W keeping an easy pace. Left knee and hip complained on the downhills; felt fine on the uphills. Was warm going south and west; chilly going north and east. That's the nature of running in winter even with the slightest breeze. Thus it helps to have a zippable outer layer.
Finished strong with the last couple miles at HM pace. Splits: 10:17, 10:13, 10:05, 10:39, 10:08, 10:00, 10:38, 10:05, 9:53, 9:30, 8:37, 8:33. Will see how the body response to 50+mpw for 2 weeks before deciding between 55/18 or the 70/18 schedule. Just sent in the Ogden Marathon registration. This is the earliest I've signed up for Ogden.
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| Mizuno Nexus2 Miles: 11.75 |
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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 | | 5.00 | 0.25 | 0.00 | 0.00 | 5.25 |
| AM - Recovery 5 mi. Had to keep telling myself to keep it easy. Kinda hard when the road is clear and the sky is sunny blue...couldn't help myself the last 0.25 mile though. Splits: 10:48, 9:47, 9:47, 9:44, 9:45, 8:46. AP: 9:55
25 min. flexibility exercises. PM - 2 circuits of basic and advanced core strength sessions.
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| Mizuno Inspire 4 Jade 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 | 2.00 | 0.00 | 0.00 | 9.00 |
| GA 9 mi. AP: 9:17 TT: 1:23:40. Splits: 9:45, 9:26, 9:13, 9:23, 9:22, 9:16, 9:14, 9:03, 8:55 Perfect winter running weather! Busy day!
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| Mizuno Nexus2 Miles: 9.00 |
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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 | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
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Recovery 5.75 mi TT: 56.17 AP: 9:47 We need more snow!!!
But not until this cutie gets here safely first! 
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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 | | 5.00 | 5.00 | 5.00 | 0.00 | 15.00 |
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AM: Only had time to run 7.5 miles. TT: 1:05:08. AP: 8:40 Off to pick up sweet little Emi and her parents at the airport. Then to Steven's violin Christmas recital; then to Costco.... Will run the other 7.5 later tonight, may be! *******
PM: Costco was a mad-house! Played with Emi before going to Texas Road House (another mad-house, but poor Eric hadn't had steak forever!). Then went to Target, Famous Footwear... Evening: Finished the other 7.5 mi. in 1:03:36. AP: 8:28. Ahhh, ALL my children except for the ones in TX and the missionary in Brazil are HOME for the holidays!!!! I AM SOOOO HAPPY!!!! *:) *:) *:)
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| Wave Rider 7 Miles: 15.00 |
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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 | | 2.00 | 4.00 | 2.25 | 0.00 | 8.25 |
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GA + speed 8mi w/ 10 x 100 m strides 8.25 in 1:16:49. Same route as last Mon (3 min faster today b/c the road's dry compare to last Mon).
Splits: 10:38, 9:41, 9:11, 9:11, 9:09, 9:07, 8:50, 8:49, 8:39. |
| Mizuno Inspire 4 Jade Miles: 8.25 |
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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 | | 6.00 | 6.25 | 0.00 | 0.00 | 12.25 |
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AM: Only had time for 10 miles (AP: 9:30) so I could get home to tend baby Emi while her parents go to the temple. Will finish today's MLR a little later.
I found 4 quarters, 1 dime, 3 nickles and 17 pennies, on the road. It was still dark...I wouldn't have seen it if it was just one coin. Reminds me of the $110 I found at Target in Kingwood TX the Sat. after Thanksgiving. Wondered if the rightful owner ever got it back.
**** Had just enough time to get on the TM for another 2.25 (AP: 8:43) before Emi's parents left for the temple. It's snowing hard. So glad I beat the storm!!!
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| Wave Rider 7 Miles: 2.25 | Mizuno Nexus2 Miles: 10.00 |
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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 | | 5.50 | 0.00 | 2.00 | 0.00 | 7.50 |
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AM: Woke up with scratchy throat, congestion, foggy head. Slept in. Braved the wind, ice and crowd to do Christmas shopping. I spent more time visiting with some old friends I saw in the store than actual shopping. Everyone's getting crazy socks and candies! Done! PM: Supposed to do 5 miles recovery. Just didn't feel like running out in the wind; nor slogging on the TM w/ nothing good on TV. So I did the "minutes workout": Warm up 2 miles with increase of 0.1 increment every min from 5-7mph. It took 10 min. How convenient! Then ran 20 repeats of 1 min up @ 8mph and 1 min down @ 6mph Cool down 8 min with decrease of 0.2 increment every min from 7-6mph. 7.5 miles in 1:08:00. AP: 9:03. I really like this workout...simple and the time seems to fly. I LOVE how all the numbers were nice and tidy today.
EVENING: Perhaps I can do some yoga pose while wrapping presents tonight. Or just veg. on the couch watching the Poinsettia Bowl w/ the fam.! Go Utes! Can't believe I'm saying that! :D HAPPY CHRISTMAS EVE'S EVE to y'all!
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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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CHRISTMAS EVE!!!!!
The family's gone skiing while I did last min. Christmas prep. All the goodly neighbors' treats aren't helping with my cold. Have so much fun playing with Emi. Just hope I didn't give her the cold. We had a delicious traditional homestyle Chinese dinner. Mrs. Lee (Lily's mom) made these sweet potato dumplings...yum...hmm...I should run long tomorrow...it's perfect carb food. We also had a special "reunion soup". It's a traditional dish in China to be eaten on Winter Solstice (sp?). Happily exhausted! Ran out of time! No running today and it's OKAY!
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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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MERRY CHRISTMAS EVERYONE! The only ones up early were Emi, me and Santa! Thought about going for a run! Santa said I'd better be a good girl and stay home so when the kids wake up I'd be there. Plus the turkey, roast and ham have to be put in the ovens...plus I need to get ready for when Larissa calls and when we call Bryan in Brazil. (a reluctant ok sigh!!!)
It was wonderful to talk to Bryan. He sounded happy and doing AWESOME! Can't believe he'll be home in 6 months. It was fun to "skype" with my daughter and the three adorable grandchildren in TX (Santa brought them a web-cam). We had 16 people for Christmas lunch/dinner. I made enough food to feed an army. My son, Eric's wife, Marianne, made this yummy double layer chocolate cake for David. It is his 24th birthday today!!! Santa brought the boys Wii! Everyone loved their socks. Santa didn't bring me an elliptical (may be I hadn't been a good girl). :D But I did get 2 running bras and 2 pairs of Mizuno Inspire. Jeff gave me, the Runner's Body. Wendy gave me a canister of Runner's pepper spray. She saw how terrified I was when that black dog came charging at me while we were running on the trail by the rail road. That's so very very thoughtful of her. Had SO SO SO SO SO MUCH FUN visiting with the family and extended families. Gary and I thought about running 18 together but it got dark by the time the festivities were over! Darn it, I have never ever run with him! We had a WONDERFUL Christmas!!! HAPPILY exhausted once again!!!! :)
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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 | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
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Hope everyone had a WONDERFUL Christmas!!!!
Skiing with the fam. till 3pm. Finally made it to In and Out Burger in AF. This was a year in the waiting for the boys. Don't know what the fuss about; the burger's pretty ordinary. 16 mi. in 2:22:50. Drank 24 oz water during the run; 20 oz Amino Vital Endurance (the lemon flavor tastes pretty good. I like it better than gatorade. It was a free sample so I thought I'd try it and see if it lives up to its claim.) Felt pretty tired after mile 12 and had to push hard to finish. SO glad tomorrow's rest day!
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| Wave Rider 7 Miles: 16.00 |
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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 | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
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Should have NEVER EVER taken Mucinnex-D. I could not fall asleep even though I was very very very tired. When the fam. left at 7:30 to go skiing, I had barely fallen asleep. Hubby tried to drag me out of bed to no avail. My head felt like it was going to explode. I begged to please let me stay home!
Got up an hour later to clean up the house...the Holiday's aftermath!!!! My sinuses are so plugged up; felt like I was underwater. Got all dressed up to go running outside. Whoa!!! It was SOOOO COLD!!! My nasal passage felt like it was on fire. After running less than 0.25 mi, decided to bag it. Went in the house and called Teena. My poor SSF is SICK!!! Sat and contemplated what to do???!!!
The legs felt fine; may be a run would clear up the sinuses; so off to the TM in the dungeon. The first 3 miles were sluggish. Once I got warmed up, it felt pretty good, had to blow my nose bazillion times, drank copious water. Nothing good on TV so I sped up a little at the end. The TM time only goes to 99:59 min. so it was a good thing I finished the run in 99:08.
11 miles in 1:39:08 AP: 9:01 ******* Oh, the benefit of having "semi-free" time is I get to catch up on some reading. I FINISHED reading the Book of Mormon this morning! YAY! I reached my goal of reading the D & C and B of M by the end of 2009!!! I like being a FINISHER!!!!
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| Wave Rider 7 Miles: 11.00 |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Skiing ~ 5 hrs. Chuck-a-Rama ~ 2 hrs. Driving in rush hour snowy traffic ~ 2 hrs. EZ 13 miles ~ 2:05:03 Drinking ~ 48 oz.
Kleenex ~ countless Skiing POWDER ~ tomorrow! Yahooo!!!! :)
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| Wave Rider 7 Miles: 13.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Skiing ~ only 4 hrs! A lot slower and more technical on powder...but OH SOOOOO FUN! :) :) :) :) :)
Asian Buffet ~ 2 hrs. (eating and visiting). Then 1 hr. memorial program for Susan who passed away a year ago! Family traditions are the BEST!!!! :)
Recovery run ~ 3 miles...aren't you proud of my superb self-control?!! :) :) :)
AM/PM Yoga! Ahh, love the S-T-R-E-T-C-H! :)
Snowed all day...sky finally cleared at night...did anyone see that beautiful full moon?!!! GORGEOUS! :)
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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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Slept in!!!! Ahhhh!!! Was well worth it after staying up late talking with the boys while they played ping-pong last night. Ran 5.75 with some of my favoritest people, Eric and Bec!!!! THANKS!!! Bec and Freeheel for the BESTEST run to end a fantastic 2009!!! Then I finished the run by myself for total 9.25 (AP: 9:30) Would have run more if I had the time!!! It was a BEAUTIFUL perfect day! I shall always treasure precious moments such as this!
Off to our Family New Year's Eve festivities and New Year traditions! HAPPY NEW YEAR to y'all, my dear dear running friends!!!
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| Mizuno Nexus2 Miles: 9.25 |
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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 | | 1416.00 | 497.35 | 156.75 | 79.15 | 2149.25 |
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| Inspire 3 Sz 6.5 Miles: 113.98 | Wave Rider 7 Miles: 288.92 | Old Inspire 3 Sz 6 Miles: 25.60 | Mizuno Inspire 4 Sz 6.5 (A) Miles: 421.20 | Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 340.05 | Mizuno Inspire 4 Sz 6.5 Lime Green (C) Miles: 269.55 | Mizuno Nexus2 Miles: 261.16 | Mizuno Inspire 4 Jade Miles: 307.74 |
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| Night Sleep Time: 1270.50 | Nap Time: 0.00 | Total Sleep Time: 1270.50 | Weight: 0.00 | |
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