Each Day Is a Gift

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.

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.

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!!!

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!

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.

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!!!

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.