Each Day Is a Gift

Having family over for BBQ, so ran a quick 7 miler before going to the store this morning.  FUN day!!!

TT: 1:02:40  AP: 8:57.  Splits: 10:03, 9:06, 8:32, 8:51, 8:51, 8:38, 8:38.  Felt great. 

Kept thinking about the FRBs running the Freedom race in Provo.  GO MichelleL!!!

Family visiting = lots of family fun = terrible schedule = naughty eating & little sleep = messed up training!

I really wanted to run up Suncrest this morning trying to take advantage of the unusual cool temp.  But once again the plan was foiled by staying up late and not getting up early enough.  

By the time I got up, only had 90 min for a run since I have a meeting to go to.  Wendy and Carolyn rang my doorbell just as I was getting ready to head out for a MLR.  Wasn't planning to run with them but friends are more important.  So ran 3 w/Wendy...so fun listening to her recap of the Yosemite hike with her hubby.  Ran 5 with Carolyn...may have convinced her to do the RHPC this Sat.  After dropping her off I turned around to run the hills.  If I had more time or carry fluids I would have run the intended 13.  But by mile 8 I was parched and spent...had not had breakfast or drank anything...so headed home for a total 10 in 1:36:12.  AP: 9:36.  Legs were clunky. 

Debating whether to run DNews Marathon. 

Canceled plan to run up Suncrest again when Wendy called.   Ran 5 with her then sprinted 0.25 @7:36.  5.25 miles TT: 51:29.  AP: 9:48. 

Legs were clunky and feet noisy.  Figured I need to do some speedwork to get quicker leg turnovers.  So after drinking some gatorade and changed into brand new shoes, I continued on to do 3 x mile repeats.

1 warm up mile @ 9:38. 

Dynamic flexibility exercises.

1600 @ 7:39.  400 RI in 2:30

1600 @ 7:30.  400 RI in 2:26

1600 @ 7:23.  400 RI in 2:07

1.75 cool down in 14:27

Looked at the watch at mile 6 and realized I could go sub-50 for the 10K so sped up a little to get 49:49 10K time, silly me!

6.5 miles TT: 53:27.  AP: 8:13

Pfitz's stretching exercises.

2 circuits of Pfitz's basic and advanced core stability exercises.

Still debating whether to run DNews as a l-o-n-g hill training run.

Suncrest is calling my name; but the legs were too tired...so made it a recovery day instead.  7 in 1:07:05.  AP: 9:35.  Temp was actually very pleasant.  

Went to the temple and nice lunch with some longtime friends.  So sad to hear of all their ailments. 

Saw cute Bec as she was coming.  Saw her riding stealthily yesterday on my run.  What a bonus to see her two days in a row! 

Busy day...didn't get to run 'till late afternoon...so hop on the TM while watching the news.  Decided to do the "1 min ON 1 min OFF' workout.  Last time I ran this workout was before Boston.  I believe I ran the ON @ 8mph.

2 miles warm up in 19:20.  Began the workout at 20:00 with the ON @ 6:40 OFF @ 10:00 for 15 intervals.  Then started to tire and wimped out for the remaining 5 intervals with the ON @ 7:30 OFF @ 10:00.  Finished the run @ 8:00 to round off the mileage.

7.25 in 1:01:35.  AP: 8:29.

Pfitz's stretching exercises.

2 circuits of Pfitz's core stability exercises.

Hope the legs won't be dead for the RHPC 1/2 tomorrow morning.

2nd Annual RHPC 1/2 FUN RUN!!!!

What a fun run!!!  It was SOOO GOOD to see the RHPCs plus two brave men, Twinkies and JonA.  I haven't seen Marion, Maurine, RAD, Kelli, Kellie, Luz, Catherine, MichelleL, Josse, McKenzie, Ericka, Karin, like forever! 

I got to meet Twinkies' sweet wife, Susie and their five children, their oldest boy is only 8 and ran the 5K...AWESOME!  It was sweet to hold tiny Baby Fartlek...RAD...you done good baking such a cutie!  Met Lily and Aubree for the first time.  That Lily girl is FAST!!!  Also met Kelli's yoga teacher/friend, Wendy...she ran a PR today!  CONGRATZ!!!  Kelli is AWESOME to run with her!

I started out with Luz, Catherine and KellieS who soon left us in her dust.  We stopped at the first drinking fountain, the fountain of youth, where JonA and Kelly caught up to us.  I ran with them and soon joined by Ericka, Kelli and Wendy.  Around mile 4ish Fly On the Wall came *flying* by us.  He stayed with us 'till our turnaround and he ran further up the canyon.  It was so good to see him and have his company. 

Ericka and I ran together from then on.  THANKS Ericka, for running with me.  JeffL passed us around our mile 9ish.  So cool to see him running so strong at the end of his 17miler.  We stopped to chat briefly at the mouth of the canyon where he parked his car. 

The first half was uphill into a headwind.   The legs reminded me of the workout I did 12 hours ago.  We stopped to drink at all the fountains.  The return half was AWESOME.  Lower calves felt some twinging after stopping to drink and pick back up the pace.   It was a GREAT training run with WONDERFUL company.

Luz made these FANTASTIC medals for us,  a HUGE diamond ring on silver ribbons and CUTE tiara.  McKenzie had to relinquish her trophy, a coveted colorful ceramic rooster (that cost Marion $50), to this year's winner, MichelleL.   FUN FUN FUN FUN TIME!!!!

THANKS Marion, Luz, Josse, Kellie and whoever else for organizing this run.  I had so much fun.  The food/treat afterwards were mucho deeeelish!!!  The prizes were FABULOUS!!! 

Have a GREAT weekend everyone!