Each Day Is a Gift

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 

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

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.  

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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?  

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.

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.

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.