Each Day Is a Gift

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.  

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.

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.

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. 

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!

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!

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!