Each Day Is a Gift

Today's workout calls for 10x800m in 4:45 with 3 min recovery between, 1 mile WU & 1 mile CD.

Temp was mid 30s. Sunny.  Ran 1 mile to the HS track as warm up.  When I got to the track, there was a HS girl wearing short sleeve top and tights doing dynamic stretches.  Took the cue that I was overdressed. So I shed the top 2 layers and began the 800m repeats. Did the first three 800m with headband on then shed it after the 8th rep and removed gloves on the last rep. 

It has been YEARS since I've run 800m on the track and don't know how to program the workout on my Garmin.  Anyhow, I hit the rep. button after the first rep. then walked for 3 min. at which time I hit the stop button and restart the watch to begin the 800m run.  So, the only true rep time shown was the first 800m in 4:41.  Subsequent split times would be the moving time minus 3 min. of recovery time.  When I saw 10 laps time, I thought I was done but in reality I had only done 9 reps.  Oh well, walked 3 min. then jogged home for CD in 12 pace.  Wore new shoes, Ghost 7, that I bought at Watsatch Running for $38.  They were half size smaller, neutral and wide width; so I thought they'd be fine for running on tracks.

7.51 miles in 1:27:07.  AP: 11:36. 

Moving time:     Distance:    Average pace:

11:27                  1 mile          11:27

4:41                     0.51             9:24

7:08                     0.64             11:21

6:59                     0.62             11:16

6:57                     0.62             11:17

7:22                     0.64             11:55

7:27                     0.64             11:56

7:03                     0.62             11:37

7:07                     0.62             12:12

6:40                     0.61             11:56

11:45                   1 mile          12:00

I nearly puked after the 4th and 9th rep.  Aerobic workout is tough for me...wheezing is not fun!

Today's workout calls for 5x1 miles @10:30 pace with 1 mile WU & 1 mile CD

Temp was 27F sunny, very little wind, and MCT free of ice/snow.

Did this workout on the MCT same route as last Tuesday's mile repeats workout.

This is how it went this morning: Ran 1 mile warm up in 12:04 to MCT

Began the threshold miles going east and turned around at 1.75 miles.  Ran west to 5.5 miles and turned around to 600E trail head for perfect 5 miles tempo, 1 mile CD home.

7 miles in 1:15:23.  AP: 10:46.

Splits: 12:04 (WU), 10:57 (still warming up eased into tempo pace), 10:20, 10:25, 10:22, 10:09, 11:02 (CD)

Felt like this was a good workout at steady threshold pace.  No pause, stop nor drink.  Did not eat anything prior; only had about 12 oz. water.  Post run drank 12 oz water, 8 oz almond milk, 3 mini Nan bread with peanut butter and honey.

Today's workout calls for 15 miles @11:00 pace (or as close to marathon pace as possible)

Rainy day with temp in the low 30s.  Wore two l/s shirts and the Marmot shell, UA headband and gloves.  Breakfast of Chobani yogurt and 6 oz. water.

Stopped at Mitch Hollow Park restroom (mile 3) to use the facility and shed one l/s shirt and headband.  Drank 3 oz. water.  That pit stop took about 7 min.  Watch was hidden under the jacket as I didn't want it to get wet so did not check my pace.  Stopped at Lone Peak parkway restroom (mile 5.5) to eat one Gu with 6 oz. water and refill water bottle.  The ESE wind combined with the rain got a bit chilly at times and I would put the hood of the Marmott jacket over my head.  But after running about 0.5 mile with it on, I would get too warm and then took it off.  Repeated it several times until I got to PG and mostly going south.  Stopped at the 1100N PG trailside restroom (mile 9.8) to eat 2 Bloks and drank 6 oz. water, refilled water bottle and called hubby to let him know what time to meet me.  I started to look at the mile splits when the watch beep after 8 miles and realized I was running lazy.  So focused on picking up the pace a little bit for the remainder of the run.  Stopped one final time briefly at mile 15 to take one Blok and finish off the water bottle.  Hit 16 miles right on the button at the trail end on 800N Orem just as hubby pulled onto 1100 E.  Perfect timing!  Stretched for couple minutes before getting in the car.  Felt good to get in a warm car after running 3 hours in the cold rain. 

Post run casualty: a tiny blister under the left toe bunnion and couple chafing spots on torso (below the bra line) and the special no no part. 

16 miles in 3:01:51.  AP: 11:22 

Splits: 12:11, 11:18, 13:18 (walked the uphill portion of Dry Creek), 11:22, 11:53 (this is always slow for me running on the sidewalk going north on Alpine Hwy), 11:08, 11:26, 10:58, 11:06, 11:06, 11:26, 11:06, 10:42, 11:09, 10:44, 10:56.

This is a much better long run than last Saturday's.  May be the 10x800m VO2 max on Tue and the 5 mile tempo run on Thur helped??? :)

Did tomorrow's workout today because hubby is having early morning lab tests in the hospital follow by two doctors' appointments tomorrow.  This 6x1 mile workout is the same as the one scheduled couple weeks ago.  At that time I didn't do the workout well, not knowing how to program the workout on my Garmin, ended up including the 3 min recovery time in the mile reps mileage, plus there were some icy patches on the road then.

Since I only had one day rest from last workout of 16 miler and got only 5 hours sleep last night, I was feeling a bit tired.  The weather also not looking good with wind blowing and rain storm forecast.  So, I opted to do this workout on the treadmill which works out fine for setting the pace and also trying out new compression sleeves, shoes, socks.  Here's how the workout went:

1 mile WU @ 12 to 11:40 pace on incline 1.

Ran the 6 x 1 mile reps at these treadmill pace: 9:50 (6.1mph treadmill setting), 9:40 (6.2mph), 9:31 (6.3mph).  Increased the speed setting by 0.1 every 0.33 mile within the mile rep.  Jogged (blew my nose) 3 min @12 pace in between reps which comes to 0.25 mile, kinda nice and tidy.

1 mile CD gradually slow the pace from 10 (6.0 to 5.5mph) decreasing the setting by 0.1 every 200 m.

9.25 miles total in 1:35:19.  AP: 10:17

Wore Ghost 7, new compression sleeves on calves and new freebie socks from Revel Race which is a mistake.  This caused the blister under the left bunion to become bigger and redder, and a new blister also formed on the left pinky toe.  Hope these blisters healed up before this coming Saturday's half marathon.

Today's workout calls for 1x2 mile @ 10:15 pace.

37F cloudy, 5mph ESE wind. Wore SG 3/4zip top, UA capri, UA headband, gloves. Running east is always colder with the canyon breeze.  8 oz. water and 2 puffs albuterol pre-run.

1 mile warm up in 11:30 to 800 E MCT trail head.

Started 2 threshold miles run going east on MCT and turned around at 3200N then west to Center St. for exactly 2 miles.  Those splits came in @9:45 and 9:50.  Had lots of wheezing when breathing out.  I think I ran those a little fast.  Pretty sure I wouldn't be able to hold that pace for another mile without recovery jog.

Paused to cough and clear upper airway before jogging 1.3 miles home (10:45).  Left quads achy on the cool down jog.  Wonder if I could run 10:45 pace in the SG Half on Sat.

4.3 miles total in 45:09.  AP: 10:29.

Ran the SG Half Marathon today in place of the scheduled 1x15 miles @11 pace workout.

I like to use this first race of the year as a measuring stick for how my winter training is going.  Hubby and I drove down yesterday afternoon and got to the expo around 3 and met TJ, Lowell and Carolyn there.  I got to pick my own bib so I chose 2862, the first two numbers sound phonetically as "easy fast" in Cantonese and the last two numbers is my age sound phonetically as "lucky easy"! :)

Got up just before 7.  Put on the Morgan Valley l/s top, capri that has two deep thigh pockets, Boston black/brown jacket, pink Boston cap and light headband, gloves.  Went down to the kitchen where Lowell and TJ were having breakfast.  Ate 1/2 bowl of oatmeal, 1/2 yogurt, a small banana, 8 oz. water.

Left Lowell's house (TJ driving) at 8:31 and got to Dixie Center with 14 min to spare.  We found our group at the designated meeting sign of the 2:20 pacer.  There were about 8 of us, all but me are from Pocatello, nice girls with various running talents.  Race started on time at 9:00 and I found myself walking with TJ and Erin slightly behind the 2:20 pace group to the start mat.  Off we went among the 693 half marathon participants.  Weather this time of year in St. George is very pleasant.  Today is perfect with temp at 37F, sunny and very little wind to speak of.  The only issue was some icy patches on the north facing parkway between mile 8-10. 

My goal is to test my ability to run a 10:45 average pace.  This is an honest course with the start and finish in the same location just outside of the Dixie Center, basically a big loop with a huge U shape turn between mile 9 to finish.  The gradual climb peaks at mile 6 & 7.  This year due to some road and parkway construction, the course got routed with two sharp turns into a neighborhood between mile 3 & 4.  The nature of this course's many twists and turns, along busy streets as well as quiet neighborhood, road and narrow pathway makes keeping a steady rhythm challenging!

TJ, Erin and I stayed together for the first 2 miles.  Then I let them go on the first uphill to keep my breathing in check.  Felt like I finally got into a groove at mile 5.  It warmed up quickly so I took off my jacket and wraped around my waist from mile 6 on.  I pretty much leap-frogged with the people who were keeping pace with the 2:20 pacer.  Some of them were doing the run/walk ratio thing.  I decided to only walk on the steepest part of the uphill to catch my breath and at aid stations to drink, ate a Gu around mile 7.5  Was happy to see that my slowest pace on the uphill never dipped below 12 and my "faster" downhill pace was well controlled in the mid 9's.  I finally caught sight of TJ who is now walking with Brittani around mile 10.6 and encouraged them to run with me.  They caught back up with me around mile11.5 where I started to feel some calf cramps coming on.  We ran the last 1.5 mile together to the finish.  JoEtte who finished in 1:48 ran back to run 0.5 mile with us.  My calf nearly ceased up as I crossed the finish.  Hubby, Marcia (TJ's wife), Susie (Lowell's wife) and Carolyn were cheering loudy for us! :)

My official finish time is 2:19:45 (Average pace 10:43); and TJ finished 1 second behind me.  We both took 3rd place in our respective AGs.  There were 10 old ladies in mine and 5 old men in his and Lowell's AG.  Lowell took 2nd with a time of 2:05:32.  In my "glory days" racing this Half, no matther how fast or slow I would always place 4th which I considered 1st looser! haha!  So not only was I happy to meet my goal of running 10:45 AP but delighted to receive an award that is a very hefty replica of the red rock bluff with the word "Dixie" on the cliff.  Most of all I was happy to spend time with some dear dear friends and some new found friends in sunny beautiful St.  George. 

Splits: 10:17, 10:34, 10:42, 10:32, 10:57, 11:40, 11:14, 10:12, 10:43, 10:33, 10:54, 10:25, 10:38 (last 0.1 was 8:37)

* Last year I ran this race totally not trained.  TJ was kind enough to stay with me and we finished in 2:42 with me walking the last two miles.  So, I felt like I redeemed myself and "paid" back TJ this year! :) At any rate, we had an enjoyable run both times! :)

Some tightness and mild soreness in the calves from Saturday's race causing me concern whether I should do today's scheduled workout of 8x1000m in 5:55.  So I texted Coach Green with my concern.  He replied:  "Don't do those workouts this week, only recovery runs!!!!!" (His replies are always very brief and ends with!!!!!).

Jogged to MCT down Dry Creek and back.  Stretched the calves and quads at the bridge before turning back.  Walked alot more on the return.  Felt some twinges on the right achilles.  I think so much of running is mental. 

*I was invited by Sister Kendall Levine to join her Neuroworx Ragnar team in June.  I'm also committed to MarcieN's Ragnar So.California's team.  Goodness...what have I got myself into!!! :)

37F partly cloudy 7mph ESE wind.  Supposed to run easy this week.  Ended up doing a progressive run in mp.  Quads were tight the first 3 miles...had to stop and stretch.  Turned back after a stop at the 1500W restroom.  The last 2.5 miles took a bit more effort with the headwind.

7 miles in 1:18:24 AP: 11:12.  Splits:  11:55, 11:43, 11:04, 11:02, 11:06, 10:58, 10:36.

Schedule called for long run (18 miles w/ 17 mi @mp) tomorrow (Sat.) but I have a Stake Women's Conference in the morning and working in the temple in the afternoon/evening so I opted to do the run today instead. 

20mph wind ahead of a winter storm... plus needing to be home for a furniture dilivery confined me to the home dreadmill.  I tried all my might but could not keep from stopping and walking and stretching...didn't make the 18 miles...my legs, really my whole body was just too dang tired.  My feet were sore from running in the Ghost7 yesterday on the road.  Called it quit after 12 miles...only count 11 miles...am certain I walked at least 1 mile.  Sigh! :/
 

Had a rough morning, took hubby to lab tests at 7am, to dentist at 8 which was supposed to be a cleaning/check up, but found that he had an abcess and an decaying tooth where this front teeth bridge was.  Anyway he ended up getting worked on for nearly 4 hours.  Along with his terrible virus laryngitis, cough, diarrhea, he had a miserable day. Didn't go for run till mid afternoon, at least lunch was somewhat digested.  35F little breeze sunny. Wore l/s top, Boston jacket, light headband, UA capri. 

Today's workout calls for 8x1 mile repeat @10:00 pace with 3min recovery, 1mi WU, 1 mi CD.

Ran 1 mile WU to MCT, paused briefly for dynamic stretch.  Began mile repeats on MCT.

Splits     Moving Time     Distance     Avg Pace

1             11:21                  1.00           11:27

2              9:33                   1.00            9:36

3              3:00                   0.27           11:08

4              9:36                   1.00            9:43

5              3:00                   0.18           16:15

6              10:00                 1.00           10:04

7               3:00                  0.15            19:45

8               9:37                  1.00              9:40

9               3:00                  0.20             15:07

10             9:40                  1.00              9:47

11              3:00                 0.13             22:16

12              9:50                 1.00              9:55

13              3:00                 0.14              20:52

14              9:39                 1.00               9:46

15              3:00                 0.15              19:49

16              9:45                 1.00               9:53

17              3:00                 0.15              20:38

18              14:51               1.00              14:57

11.4 miles total in 2:08:48.  AP: 11:19

The 3rd mile repeat was on a slope, ran 1st half down then 2nd half back up, so that mile repeat was the slowest @10:04.  Had to really push to stay on pace.  The 3 min recovery got progressively slower went from jogging to walking.   Calves started to tighten up on the last 3 repeats, after the 3 min recovery and about 200m into the mile repeat the calf muscles would tightened but ok when I kept pushing the pace.  But after the last (8th) repeat, I walked for the 3min recovery and could hardly jogged during the cool down mile home so had to walk a little and jog a little and that mile took nearly 15 min.

This muscle cramping issue has been my demise at the last 5K of every marathon and last 1.5-2 miles of every half marathon race.  It's as if my muscles figured it's quitting time and swithced to revolting mode.  In today's workout, the muscles rebelled after the 3 min recovery on the 5th mile repeat and the remainder of the workout where the cramps would come on 200m into the mile repeat. What's with that? What to do???  Is it muscle fatigue brought on sooner with threshold pace or neuro-transmitter issue with the mind sending message to the muscles that it's quitting time (near end of race) Grrrr??!!!

Today's workout calls for 1x6 miles @ 10:30 (threshold pace), with 1 mile WU, 1 Mile CD.  Coach Green's note says: "Aerobic threshold pace - PR plus 1 min. " His notes are very generic.  He rarely gives any feedback comments!  But he did reply my question/concern (by text) couple times even though his replies were always very very brief.  If I were a beginner runner, I would be inudating him with bazillion questions!!!

39F 9mph ESE wind cloudy.  Wore similar clothing as Tue. Ate one Chobani and 8oz water. Took 2 puff albuterol.  Legs still had some residual faitue and tighness from Tuesday's workout.  Warmup mile felt good, paused briefly (30 sec.) to stretch the quads and calves at MCT trailhead.  1st mile was 14 sec shy of target pace, a bit of wind and navigate icy patch at the 1200E tunnel.  Anyhow, I cound not hit 10:30 pace, I was either a bit slower or a tad faster.  Breathing was a bit of an issue with so much muccus buildup.  Good thing I took albuterol beforehand so never got into asthmatic wheezing.

The headwind from the east combined with slight incline made the 4th threshold mile a bit tough, had to push really hard and still came up 9 sec. shy which I attributed to navigating the slipperies at 1200W tunnel.  Had to hurry the last 3 miles because I had a lunch engagment for Gisela's birthday.  I did pause briefly (10 sec.) after mile 3, 5, 7 to clear the muccus and drank.  The last cooldown mile was dejavu, felt some calf cramps coming on...but I never slowed to jog or walk like on Tue.  What's with these cramps at the end of workout or races...crazy neurotransmitter thing or what....

8 miles in 1:24:17. AP: 10:32.  Splits: 11:47 (WU), 10:44 (walked the 2 icy patches at 2 east tunnels,) 10:18, 10:10, 10:39 (icy patch at west tunnel), 10:11, 9:56, (hurrying up) 10:29 (CD, this is finally the pace I should've been running). 

I know I should not be too hard on myself...but it's really depressing to see how slow and out of shape I've become.  I remember when I first picked up running at age 50, my goal was to run 10 min mile.  I did not own a GPS watch, just put on a timex watch and some exercise clothes to get out and run.  After a couple years, my goal was to BQ.  I was running 4 hour marathons and able to BQ 5 out of 6 of the yearly marathons I raced. I think I had my best racing years in 2010, 2011, running and even winning my AG.  Now I run/train solo because I'm so slow. a 10 min pace is VO2max for me!!! Sigh!  But I will NOT give up running or jogging for as long as my body let me! :)

5 weeks to marathon!!!! Today's workout: 17 miles @ 11:00 (marathon pace), 0.5 mi WU, 0.5mi CD.

27F, 8mph ESE wind, cloudy.  Wore similar clothing as previous 2 workouts except for a warmer headband (UA).  Ate chobani, banana and 6 oz water, 2 puff albuteral. 

Wanted to run this long run by feel.  Quads were tight and sore the first 5K.  Sometimes my thoughts wandered and the pace would slow.  Stopped (paused watch) at mile 5.6 at Lone Peak restroom to void, eat 2 bloks, drink water and refill 6 oz water flask.  A bit chilly going east with the east wind, breathing okay, had lots of phlem to chuck.

Stopped (paused watch) at mile 10 at PG trailside restroom to eat 1 GU (it has 50mg caffeine), drink, refill water flask, stretch quads and calves.  Felt good from mile 11-14 (from the caffeine?).  Hubby called at mile 12.5 so I paused to answer the phone and update him on my run.  He said I sounded wheezy...well, that's how I always sound with my asthma and phlem, haha! 

Stopped at mile 15 to eat 2 bloks, drink, stretch, call hubby to let him know I have 3 miles to go and will meet him at his mother's house in Orem; turned out he's already there.  When I resumed running after that stop (~couple min.), my calf muscles started to cramp so I changed my strides a little, but the feet felt slappy.  When I slowed a bit, the muscles behind both knees started to cramp.  So instead of stopping to stretch I decided to keep going and mentally tell myself that if I was in a marathon, I would still have 10 more miles to go...so suck it up and look at the snow-capped mountains ahead for distraction. 

When I reached the end of MCT on 800 N 1100 E (16.15 miles), I turned right (west) and ran on the sidewalk till I reached the traffic light at 800 E where I would cross the street to go south.  I had to wait for the pedestrian walk light to come on at which time the muscle cramps came on again.  So I just jogged in circle around the sidewalk corner (looking pretty silly to other motorists) to keep the cramping at bay.  

When I reached 400 N on 800 E (mile 17.10), I was may be 0.20 mile to my mother-in-law's house...was tempted to cut the run short.  But decided to go further south for another 0.25 mile then turned around back to 400 N, west to 600 W, north to 750 N, then turned into my mother-in-law's street.  But I was still 0.15 mile short so ran past her house and made a U-turn till my Garmin read 18 miles.  That was so OCD of me but was happy to see that 18th mile split came in at 11:00.  Once I got in her house, I walked around the kitchen island sipping a fruit smoothie, stretched the legs all the while eating 2 bowls of rice porridge with ham she's made for me.  Perfect recovery food...I should end all my long runs in her kitchen! :) :) :)  She could not fathom that I ran from my house in Lehi to her house in Orem! Legs were pretty tired and sore.  When I felt sufficiently cooled down, hubby drove me home.

18 miles in 3:17:10 (running time).  AP: 10:57.  So glad I got it done.  I don't know how in the world I'll be able to run another 8.2 miles in this pace! 26.2 miles is HARD stuff!!!

Splits: 11:18, 10:30, 12:19 (walked part of Dry Creek hill), 11:00, 11:09. 11:19 (incline), 10:41, 10:53, 11:06, 10:41, 10:42, 10:34, 10:28, 10:37, 10:49, 11:02, 10:58, 11:00

An hour water aerobics.

Today's workout calls for 12x1000m in 5:55 (9:32pace) with 3 min recovery between reps plus 1 mi WU and 1 mi CD.

This was a very tought workout for me.  Calculator shows that to run 1000m in 5:55 equates to 9:32 mph pace).  In my former self, 9:32 was easy pace but now it has become my VO2max pace...so sad! :/

Pre-run Chobani and 6 oz water.  39F 4mphESE wind partly cloudly.  Wore similar clothing as previous workouts but quickly found out too warm for speedwork, had to shed the jacket and headband during 1st rep recovery.

This is the very first time I run 1000m repeats on pavement.  I was only able to hit the target pace in 4 of the 12 reps.  I also had to cut out one of the rep and cut short the cool down mile for 2 reasons.  The first and main reason is I was just simply too tired and spent to keep going (running nearly 2 hours).  The second reason was I started the workout later than planned due to some GI issue; and also realized I didn't start the watch until over 0.5 mile into the run (so the warm up was over 1.5 miles); so subsequently had to cut the workout short in order to make it back to meet a lunch engagement for Sue's birthday.

Here's the splits for the 11x1000m repeats with the moving time in ( ) :

9:35 (5:57), 9:18 (5:47), 9:22 (5:49), 9:06 (5:39, downhill), 10:29 (6:31 uphill), 9:51 (6:07), 9:47 (6:05), 10:04 (6:15), 9:43 (6:02), 9:46 (6:04), 9:43 (6:02). 

I learn that there's only so much I can demand of my body.  This being my first experience in running 1000m repeats, to demand a 12 repeats is a bit much especially just 2 days after a marathon-paced 18 miler.  I think given sufficient recovery and a slower or longer build-up I may be able to hit the prescribed pace.  But for now I have to be satisfied with what it is!  Trying to not get discourged about how slow I've become! :/

37F 3mph ESE wind partly cloudy! Pre-run Chobani yogurt 6oz water.  Today's workout calls for a combination workout, coach Green's note states: "This is a combinaton workout hill work (or 200m rep), aerobic and anaerobic efforts, is supposed to be challenging!"  Eeek.  I have never done this kinda workout before so was a bit stressed about it!

Set #1 - Ran 1 mile warm up in 12:19.

Set #2 - Ran 45 min in 11:30 pace (3.9 miles).  Was supposed to run this set in 11:00 pace.  But I just didn't feel the "engine firing up", legs felt heavy, and was worrying that I may not be able to run the next set.  The last 4 min. of this set was running uphill.  When the 45min was up I paused the watch and went to the trail side restroom to refill my water flask and stretch the legs a little to get them ready for the next set.

Set #3 - Run 6x200m in 1:11 with 2 min. recovery between reps.  Here's the time and (pace) of the 200m repeats:  1:09 (9:31), 1:03 (8:42), 1:03 (8:39), 0:57 (7:58), 0:55 (8:04), 0:59 (8:05).  Wheezing the last rep.  The 2 min. recovery pace range from 11:35 to 13:36. 

Set #4 - Ran 20 min. in 10:11 pace (prescribed pace was 10:30).

Set #5 - Cool down 10 min in 11:31 pace.

9.5 miles in 1:45:39.  AP: 11:10.  Well, the average pace was nothing to write home about but sure was glad that I got this combination workout done!  Now to pysche myself up for Saturday's 20 miler.

*I've owned a Garmin watch for many years and have never used the "connect garmin"  to program a workout and send it to my watch.  Finally with the help of my daughter figured how to use this nifty feature...pretty handy!

An hour water aerobics.

4 weeks to marathon!  Today's long run is 19 mi @11:00 (marathon pace) with 0.5 mi WU & 0.5 mi CD.

Can I say that it's SO hard mentally to run 20 miles by my lonesome self!!! Had a hard time get going.  Went to bed late last night.  Got about 5 hrs. sleep.  Pre-run ate one Chobani and 6oz orange juice.  At my age everything seems to be slow going including the GI.  Had to stop at Lone Peak restroom (mile 5.6) for a longish stop.  Gu'd at mile 8 walking up the PG Canyon Rd tunnel; mile 14.6 (paused watch at the LP restroom, stretched).  Refilled water bottle 3 times at the mentioned restrooms so drank a total of 24 oz water.  Walked all the inclines especially the Dry Creek hill.  20 miles in 3:49:46. AP: 11:29.  May be 11:30 is more likely my marathon pace now.  Oh Well...

Splits: 11:56, 10:26, 12:52, 11:14, 11:56, 11:37, 11:14, 10:54, 11:40, 11:05, 11:02, 10:49, 11:20, 11:10, 12:40, 11:04, 10:53, 11:40, 13:50, 10:20

An hour water aerobics. 

On Saturday's long run I put a 6oz water flask (Fuelbelt) in my capri's right thigh pocket.  It had given me a giant painful knot on the right lateral (outside) thigh.  So after water aerobics, I went in the hot tub to have the jet massage that knot out.  It hurt so good!

*Shout out to my daughter who turned 39 today*! HaPpY BiRtHdAy Larissa!!! :) :)

Today's workout: 4x1 mile @9:45 pace with 3 min recovery between, 1 mi WU, 1 mi CD

34F, cloudy, 8mph NWN wind.  Pre-run ate one Activia, 6 oz. water.  Warm up mile going north with headwind was cold (11:48).  Paused briefly (30 sec.) to stretch before beginning mile repeats.  First mile interval was a bit fast (9:15) with some tailwind in the first 0.6 mile going east.  Turned around going west with head wind and ominous storm was NO fun! Second mile interval was 9:40.  Almost puked gagging on the phlegm (DARN asthma) during the 3 min recovery walks...yes I had to walk...not pretty!  Third mile interval was 9:23 still going west with headwind but slightly on decline.  Fourth mile interval was 9:25 going east with slight incline. 

Had to dodge the strollers brigades both ways/times.  There're about 6 mothers with their double strollers, and twice that many babies and toddlers on razors and tricyles, hogging the trail.  They've been playing on the trail the last few times I was running there.  Also had to dodge dogs of various sizes and friendliness, and horse poop, with me wheezing like a freight train passing them!!! Haha!

Finished the work out with still 0.3 mile from home.  So the cool down was 1.3 miles.  7 miles total in 1:15:08.  AP: 10:46.

Today's workout:  1x5 mi at 10:16 pace, 1 mi WU, 1 mi CD

38F partly cloudy 3mph SES wind.  Pre-run 6oz orange juice and water.  1 mile warm up in 11:52.  Paused for 1 min to stretch before beginning threshold miles.  Splits for the 5 threshold miles: 9:47, 9:52, 9:34, 9:56, 9:43.  I did pause for 5-10 seconds after each mile to clear the phlegm and drink.  Drank 6oz water that I carried.  I wheezed badly on the 5th threshold mile.  At one point I thought I heard a puppy barking but it was the sound coming out when I exhaled.  Eeek!!!  Encounter the same 6 double strollers brigade.  Two pre-schoolers on little bikes saw me coming and started to pedal fast and when I caught up to them, the bigger boy said to the little one: "we'd better turn back because the last time we did that we got in trouble."  Yep, last week they were racing me and got farther away from their mommies.  1.25 mile cool down in 13:08.  7.25 miles total in 1:13:50.  AP: 10:12. 

*Thoughts to self: how in the world will I be able to run a BQ when a 9:55 pace sends me wheezing?  It's gonna take a LOT of work....

An hour water aerobics.

Was supposed to run 1x11 mi @ 10:45 pace with 0.5 mi WU and 0.5 mi CD.

Didn't sleep well last night with a backache between my shoulder blades that I must've tweaked at water aerobics and pull ups/chin ups yesterday.  That combined with a wicked 26mph NNW wind in 23F with mix of rain and snow; I chose to run on the home dreadmill.

Stopped numerous times to adjust the position of the mill and the TV, blow my nose, etc. needless to say it was a slow go.  Warm up at 12 pace and never got in the groove.  Lower back pain and right hip ache when running at 10:31 pace the first half.  Decided to up the pace to 9:31 the second half and found that the back pain subsided.  Did have to walk for 30 sec for recovery to blow my nose and sip water after each mile.  Re-set the treadmill after 99 min and 9.75 miles.  Was super tired and pushed hard the last 3.25 mi.  

Pre-run ate one Chobani.  Ate 1 Blok and drank 24 oz total for the run.  Got a hot spot below my left bunion which would surely blister if I had to run any farther.  Backache's been killing me all day. 

13 min in 2:14:20.  AP: 10:20

An hour water aerobics.

Today's workout:  6x1000m in 5:50 (9:24 pace) with 3 min recovery between reps, 1 mi WU and 1 mi CD.

29F partly cloudy 4mph NW wind.  Pre-fun Chobani 6oz water.  This workout felt harder than it should.  I think I went out a little too fast the first couple reps. and subsequently slowed a bit in the remaining reps.  Wheezing was really bad today.  Had to walk during the 3 min recovery in the last 4 reps, coughing, spitting, gagging...NOT pretty!  I don't think I could've gone another reps.  How did I run 11 reps couple weeks ago?  So glad it's taper time now.  I find myself super tired every afternoon.  Sure was nice watching the Winter Olympics every night! :)

6.82 mi in 1:13:26  AP: 10:49

Splits     Time               Distance       Pace

1.            11:38                  1.00          11:38

2.             5:33                   0.62          8:55

3.             3:00                   0.26          11:36

4.             5:33                   0.62           8:56

5.             3:00                   0.23          13:00

6.             5:40                   0.62           9:07

7.             3:00                   0.15           20:00

8.             5:39                   0.62            9:05

9.             3:00                   0.14           20:59

10.           5:39                   0.62            9:05

11.           3:00                   0.15           20:20

12.           5:43                   0.62             9:11

13.           3:00                   0.15            19:52

14.          10:02                  1:00            10:02

***Happy Chinese New Year!!!****  I think this is the Year of the Dog! :) :) :)

Today's workout:  Combination: 1mi WU + 30 min @MP + 4x200m in 1:11 w/ 2min recovery + 20min CD

30F, snow, 18mph NNW wind, low visibility.  Yep, NOT going out in this kinda wind and blinding snow.  Set the treadmill incline @1.5.  1 mile warm up in 12:00.  4x200m 2 8:34, 8:27, 8:20, 8:13 with 2 min recovery @12:00 pace.  Cool down for approx 24 min to top off the mileage @ various pace between 10:30 & 10:00. 

Glad no back or hip pain during this treadmill session.  Runner's World Recovery Yoga post run. 

60 min water aerobics. 15 min easy swim.

WORST run, or should I say jog, I've ever experienced.  I don't know what the deal is! Temp was perfect in the low 30s, very little wind coming from the North and sunny sky.  So can't blame it on the weather.  But for the life of me, I could not keep any steady pace.  If you look at my pace chart (from Garmin Connect), it resembles a fine-tooth comb.  I'd run 200-400m at a comfortable pace and then had to slow down to walk...picked it up again onfly for a short distance and back to walking again...on and on...walk, jog, walk, jog.  I was wearing the Boston official jacket which was a bit long.  And with the phone and water flaskt in each pocket hitting me at the the top of my thigh got to be annoying so I finally held phone and flask in each hand.  But that shouldn't make me feel so sluggish.  The logical thing I could think of was that I only got about 5 hours sleep and was on my feet most of yesterday preparing food for the hot-pot dinner last night which by the way was very high in protein and low in carb.  [On a side note, it was so fun and nice to have some of our returned missionaries (sisters) over for the hot-pot dinner social!]

Anyhow, mentally I was a bit down thinking about the goodbyes coming up early Monday morning when my son and his wife flying back to Japan and I don't know when I'll see them again.  It's been fun having them home for the last couple weeks.  Well, I had ZERO energy and very lacking in motivation to run.  I think it would help if I had someone to run with.  I envy the groups of runners, walkers, joggers, cyclists I encountered on the MCT.  I realize I'm really a social runner. 

Ate 4 Bloks at the turnaround (mile 5.6) at the Lone Peak restroom.  Took off jacket with the flask and phone zipped in the pockets and wrapped around my waist so my hands were free the last 5Ks.  Somehow I snapped out of this funk and ran a 10:27 last mile home.  The rest of the day was shopping with my son and his wife...feet so so so tired...no rest for the wicked! :)

Awefully slow and lonely splits:  12:09, 10:57, 14:07, 11:37, 12:51, 13:46, 12:40, 14:10, 12:59, 13:44, 10:27.   11 miles in 2:19:31 (this was my St. George Half time!!! SO sad!!!) AP: 12:40

First and biggest snow storm of the year.  We woke up at 4:30 to take our son, Bryan and his wife, Shufu, to the airport.  Took us 75 min to get to the airport.  They got there with 2 hours before take off.  But because of the storm the flight was delayed for another 2 hours.  So they missed their connecting flight in LAX and had to spend an extra day in L.A.  Anyhow due to the snow/icy road and my worrying and tracking Bryan's flights, I didn't make it to water aerobics. 

Today's workout: 3x1 mi @9:45 pace w/ 3 min. recovery, 1 mi WU, 1 mi CD.

18F but with wind chill felt like 9F.  The road was snow/ice covered.  So on to home treadmill again!

Incline @ 1.5.  1 mile warm up in 12:30.  Ran the next 3 miles in 9:40, 9:31, 9:22.  Didn't realize I was supposed to do 3 min recovery in between until after the run.  O Well, turned out just fine for a progressive run!  Cool down by slowing pace every 0.25 mi (9:30, 9:40, 10:00).  I was short on time so didn't do a proper coold down and when I stepped off the treadmill, I got a little dizzy. 

5 mi in 50:29.  AP: 10:06

Today's workout: 1x2 mi @ 10:00 (threshold pace) 1 mi WU, 1 mi CD.

A bit warmer today, but still in the low 20s, cloudy sky, a storm brewing.  Needed to stay home for a delivery plus wanted to catch some news on TV so onto the treadmill again.

Incline at 2.  1 mi warm up gradual from 12:00 to 10:00 pace.  Ran the threshold miles in 9:40 and 9:31.  1 mi cool down at 10:00 pace.  RW Recovery Yoga. 

Felt twinges in the left inner thigh muscle by the knee when I woke up, during and post run.  I think these are taper phantoms...  I NEED to get more sleep...

60 min water aeronics. 

One week to go!  Today's workout: 1x5 mi @10:45 pace w/ 1mi WU & CD

18F w/ 7mphESE wind real feel was 10F burrr!  Wore 3/4 zip Boston fleece top and jacket, beanie, ski mittens, and sunglasses even though it was cloudy to provide windshield for eyes.  Had to navigate around ankle dep snow at trailhead and icy patches in the tunnels.  Headwind on mile 4 and 5.  Slight pain/ache on left vastus medialis during warm up and midrun, eased up by end of run.

Splits: 11:39, 10:13, 10:11, 10:55, 10:44, 9:54, 10:48.  7 mi total in 1:13:18. AP: 10:38.

*sidenote: my daughter in Houston ran in 73F and humidity this morning! Yikes! I sure hope race day will be cooler than that, or I'm gonna be dead! :/

60 min water aerobics.

39F cloudy 4mph WSW.  Wore new shoes, exact same model, old ones has nearly 300 miles, so may wear new ones for the marathon...trying not to get them dirty.  There's so much dirt/sand/mud debri on the road from the snow which is mostly melted and black.

Didn't feel like doing the prescribed 2x1000m workout; so just ran 2 miles at threshold pace after 1mi warm up.  Paused watch to clear phlegm, wait for traffic, recover, etc.  I've never trained with such a long 4 weeks taper before...wonder if my body goes into vaca mode...  On the other hand, I've run multi-marathons 3-6 weeks apart before and the body was essentially on a constant taper mode. Haha! :)

4.3 miles in 41:35.  AP: 9:40 (10:26, 9:16, 8:55, 10:00, 9:54)

32F windy cloudy storm brewing, no sense doing a 3 shake-out-miler in this yuck when I can simulate race day temp of 70F at home watching half hour of morning news, haha!

Set TM incline @ , pace @5.5 to 5.7.  Coach Green prescribed 10:30 so nothing heroic here.  3miles in 31:20.  AP: 10:27.

Now off to do laundry, pack, clean house...

Flying out to Houston tomorrow morning.  Excited to see my daughter and grandkids! :) 

No running today.  Hubby wants to beat the rush hour traffic so we left the house at 6:15am for our 9:30 flight to Houston.  Traffic was actually fine and we got to airport in 35min.  Airport TSA line was long but moved pretty quickly.  So we sat at the gate for 2 hours.  Hydrate with 12oz gatorade before boarding, 8oz OJ and water in flight.

Landed in Houston at 1:30.  Daughter and son-in-law picked us up and went to Costco for quick lunch before heading to their house.  Larissa drove me and her dad to the Woodlands packet pick up.  Was hoping the pacers would be there, but met Coach Dan Green who was peddling his training programs at one of the exhibits.  He appeared to be in his late 50s or early 60s.  I asked if he was going to be running tomorrow to which he replied: "NO, the only running I do is "this booth", but  I will be at the finish in my TGR booth."  He didn't offer any word of advise, encouragement or even asked about our training.  When I asked him about the weather forecast, he showed me his phone's app's weather channel and said that it would be perfect race weather.  He then went on to talk about his weight loss (20 lbs) in the last three months by limiting red meat and beer.  I got the impression that he's not even running anymore.  What a disppointed meeting!  I went away feeling doubtful that his training program would help anyone improve.

Larissa made us a yummy lasagne dinner.  After visiting and playing with the grandkids we retired to bed at 10pm.  

This is my 70th marathon.  The first time I ran this Woodlands Marathon was 3 years ago in 2015 with a time of 4:43 and I was about 10-15lbs lighter.  It was a much cooler day, in fact some Texans were wearing sweat shirts/pants then.  Today the temp would've been ideal if not for me having trained in colder and dryer climate this winter.  Starting temp was in the mid 50s, sunny.  Finish temp for me was 73F. 

Got up at 3:45am.  Ate a yogurt and 6oz water.  Larissa's friend, Jill, picked us up at 4:15am, in her snazzy BMW convertible!  Nibbled on a banana, breakfast bar and 6 oz gatorade on the drive.  Got to the start with an hour to do pre-race prep.  The potty lines were long so we barely had enough time to make one potty trip, took couple of selfies and headed over to the corrals.  Larissa went to Corral A which closed at 6:40am.  Jill and I went to Corral B and stood for over 20 min. before the race started at 7am.  We started with the 5:15 and 5:45 group.  Either the corral was smaller or there were not as many participants so the pace groups were bunched together.  Jill has had some knee issue so she was planning to walk most of the race.  She ended up taking a ride after run/walk the half.

Jill and I ran together the first 0.25 mile with the 5:15/5:45 pace groups and then she started to walk and urged me to go after the 4:45 group.  It was such a pleasant run under sunny blue sky, with friendly runners.  The first mile goes around a posh neighborhood in a giant U-shape.  Last year the lead motorcycle cop missed the first turn of the U inadverdently leading the whole marathon field off course by 0.8 mile short.  This unfortunate mistake caused many BQers (my daughter included) to not be able to register for Boston 2018.  They remedied this debacle by painting big red/pink arrows on the pavement at every turn this year. 

I went out too fast.  I think my body was conditioned to run fast in this training cycle which had me running 2 speedworkouts at VO2max and threshold paces and one long run at marathon pace a week for 8 weeks.  There was no step down or recovery week.  The mileage and pace build up for 8 weeks then a 4 weeks of tapering in mileage but pace intensity still increased.  My last long run was 20 miles 4 weeks out and I was not able to maintain the prescribed marathon pace of 11:00.  I think my body was just too trashed from the weekdays' speedworkouts to do marathon paced long runs on weekend (it's like racing a 5K or 10K every week). Anyway that's my theory, I feel like I don't know how to dial in marathon pace anymore.  I soon caught up to the 4:45 group within the first couple miles and hang with them for most of the first half.

My feet started to burn after about 10 miles.  I felt hot spots forming in the ball of my feet perhaps it from wearing new shoes on concrete road or the warm and humid weather.  I finally stopped at a med tent somewhere before mile 13 to take off the socks and shoes and put bandaids on my forefeet.  I also took a salt cap and ibupofen.  While sitting there I watched the 5:00 pace group ran past. 

I slowly reeled the 5:00 group in over the next mile and decided to hang with them after the hair-pin turn around (mile 15) when the course turned direction and I found myself running into headwind and sun in my eyes (I had forgotten to put on sunglasses but thankfully had running cap). 

I was good at hydrating remembering what Slick told me to do in warmer temp.  I would walk and drink 3-4 oz gatorade/water and dump water on my head at every aid station.  The aid stations were spaced about every 1.5 mile apart after the first 3 miles which was more frequent than I'm used to.  I planned to take Gu every 5 miles but the aid stations were not positioned near any mile marker.  At one point I started to take a Gu in my 20th mile seeing a nylon flag ahead thinking it was an aid station coming up, but in fact it was a relay exchange point.  That really confused me.  The course is a giant loop with many turns and road crossings which were manned by police or volunteers.  I found myself thanking and highfiving them, taking fluids from little kids.  This was such a well organized and friendly race with big city style but hometown feel.  The pacers were from local running clubs and have many followers.  The 5:00 pace leaders were an older man (60s) with a right sided lean (like his spine was crooked) and a younger girl (40s) who's originally from Utah.  She and I chatted up a storm.  Anyhow, I was feeling good until after 20 miles.  I think the lack of volumes in my mileage affected my stamina, and started out too fast finally caught up to me.  My calf started to cramp and my breathing was a bit labored (did I mention there was a headwind in the second half). 

The older pacer began to have the group take walk breaks.  He was really good at keeping pace and counting down the seconds to when we walk.  I really welcomed the walk breaks.  However with my shorter and fatigue legs, I could not walk as fast as the group.  They started to gap me with each walk break.  I stopped at the mile 23ish aid station and fumbled around to take a salt cap and ibuprofen.  And when I resumed running, the group was about 400-600 meters ahead.  I kept them in my sight and would walk when they walk. 

The last 5K was a death march with me fighting calf cramps and way behind the pace group.  My watch battery died and with more turns in the course,  I couldn't see the group, I lost track of my time/distance.  I leap-frogged with a lady and we started to talk a little and encourage each other.  At the south end of the park, with less than a mile to go, I saw my hubby who told me Larissa finished in 3:43 which put a smile on my face.  There was also a clock tower indicating a time of 7 min. to noon.  So I thought there's no way I could finish by noon or under 5 hr.  I started to walk a bit more.  The finish was around a curved cobblestone pathway.  A lady sprint past me by a pedestrain bridge urging me to go with her.  As I do so my calves started to cramp.  I was scared to death of charlie horse seizing me.  I mustered up enough energy to jog to the finish with a smile.  So happy to see my son-in-law and 4 grandchildren cheering me by the finishers fence.  They told me Larissa was being tended to in the med tent. 

After gathering my shirt, medal and some food, I sat down with my family at the tables and ate waiting for Larissa.  So glad that I finished upright, although not meeting my A goal, and had a wonderful time with my daughter and grandchildren. 

Mile 1 to 5:  10:38, 10:30, 10:41, 10:29, 10:49

Mile 6 to 10:  11:13, 11:05, 10:27, 11:44, 11:07

Mile 11 to 15:   11:27, 11:43, 14:53, 10:40, 10:35

Mile 16 to 20:  11:00, 11:10, 11:56, 11:27, 11:42,

Mile 21 to finish:  11:16, 11:33, 11:44, 12:47, 12:25, 12:38, 11:55

Went for a walk with hubby, Brandon and the three grandsons after church.

Walked with hubby in the morning after the grandkids went to school.

Walked with Larissa after the grandkids went to school.  Then shower, pack and head to the airport for flight home.

First run post marathon on home treadmill 3 miles in 33:20.  Everything still tight.  Has had piriformis, hip pain the week before marathon, didn't bother me during the race, but felt it after the race and now. 

Water aerobics to loosen things a bit. 

Water aerobics.

Marcie N. emailed us to firm up our Ragnar So. Cal. info and reminded us about doing 2-a-day the first two weeks in March, then 3-a-day the last two weeks.  I have to chuckle that I've been running 3-a-WEEK!!! Guess I'd better start somewhere.  So today's the day!

Run #1 ~  Busy morning with nephrologist appointment, then got home to fix lunch, then taught temple prep. class to a young single mother, finally went out for this run about 90 min. after eating lunch at 2pm.  Temp was 57F, quickly found that I was overdressed (capri, long sleeve shirt).  4 miles in 42:13.  Splits: 10:47, 9:45, 11:36, 10:04,  AP: 10:33

Run #2 -  After the first run, came home and saw a text from Wendy inviting me to do some of her family names in the temple initory.  So I quickly cleaned up and changed into Sunday dress and drove to the temple.  Was there for couple hours.  Got home, made dinner, ate, did dishes, put some dresses in the wash.  Went out just before it gets dark at 7:55pm carrying a flashing light stick and arm band (given to me by Lowell to locate each other at the startline of previous marathons).  Some areas along Center St. and 600 E. was lit with street lights but the Murdock Canal Trail was completely dark.  I have not run in the dark for years so was a bit worried about traffic.  I lifted my feet a bit to avoid tripping on potholes.  Was glad that I didn't step on any mud or worse stuff like dog/horse poop. :)  It was cold when I started but warmed up nicely wearing the same clothes I did earlier this afternoon.  Hip and piriformis very achy.  3.68 miles in 39:05. Splits: 11:20, 10:50, 10:14, 9:47.  AP: 10:37.

Rain/snow/wind = dreadmill.

Run#1 - Got lots of interruption...phone call from Pres. Back...texts...  Set treamill auto-program #4 - Incline @1 to 3.5.  Speed @ 3 - 6.5mph.  2.25 mi in 30min.

Run#2 - Treadmill auto-program #9 - Incline @ 1 to 3.  Speed @3 - 7mph.  3.65 mi in 40 min.

An hour water aerobics.  Swam 15min.
 

Rain/snow/wind = dreadmill.  Went to Legacy Center with hubby who walked on the indoor track while I ran on the mill.  I downloaded a Netflix movie on my iPad to keep me from getting bored.  The deck on these Lifetime Fitness treadmills are narrower than my home treadmill and the belt felt tighter.  But am sure the pace setting is more accurate.

Warm up for 1.5 mi @3-4mph pace then ran mostly @ 5.5 to 6mph pace.  The TM automatically goes to cool down mode the last 5 min of 60 min when I had done 5.66 miles, then I had to restart the thing.  I was getting tired and hot and thirsty so decided to just ran another 32 min with 5 min cool down to top off the mileage at 9. 

9 miles in 1:42:20.  Lower back, piriformis and hip pain.