Each Day Is a Gift

What a day!  I really wanted this speed day to work.  Had hubby dropped me off at the track on his way to work.  The temp was nice and cool.  Did the 2 mile warm up and the Garmin ran out of battery.  Stink!  Drove home (football son had my car there at the HS) and was going to run on the treadmill instead.  But company is still asleep; so grabbed my regular Timex and headed back to the track.  Just then, the city road crew came by to inform me that they're going to oil the road so I had to have all vehicles off the road.  Had to write a note for my visitors to move theirs when they get up and tell the deck guys to park their truck and trailor in my driveway. 

Got back to the track 45 min. later.  Did another mile warm up and started the intervals.  

Wk 8 speedwork calls for 1600m @7:50 (400m RI), 3200M @16:00 (800m RI), 2 x 800m @ 3:47 (400m RI)

I wrote all that down on a piece of paper.  Figured I just had to keep track of how many laps to run fast and recover and hit the split button on the Timex.  So here's what I got:

1600m @ 7:34  (400m RI @ 2:30)

3200m @ 15:11 (800m RI @ 6:24)

800m @ 3:46 (400m RI @ 3:05)

800m @ 3:48 (400m RI @ 2:45)

1 mile cool down @ 8:45

I think the football guys are used to me being there now.  The soccer girls were the awesome *cheering squad* today.  So glad the speedwork is done.  Now if I can just get a nap among the zoo/circus...don't think it's gonna happen!

The morning temp has been perfect for running.  Easy 7.25 in 1:08:45.  AP: 9:29.

An hour of SwTofD.

Around the world core, fast ab, clam shell, abductor lift (20 reps).

Deck is coming along nicely.

My favorite...Tempo Day!!!  Schedule says to run 1 mile easy, 4 miles @ 8:38/mile, 1 mile easy.  Here goes:

6.5 miles in 55:16.  AP: 8:30.  Splits: 9:37, 8:13, 8:04, 8:10, 8:03, 8:37, (0.5 mi @ 8:59)

Everything went well except during the cool down mile, the left ITB and muscle just north of the knee became sore.  Stretched them good post run; now feeling okay.  I need to do yoga later.  Off to the temple!

Have a GREAT day everyone!!!

Didn't get any running today.  Had meetings all morning.  Went to pay school fees, pick up some stuff for my boy.  Deck almost finished.  Company leaving soon... :)

Around the world core, fast abs, clam shell and abductor lifts (20 reps).

Hope I get to go on a date tonight!

Have a GREAT weekend everyone!  GOOD LUCK to those running races!

Mary (running her first marathon at TOU), Beth (running her 2nd marathon at SGM) and I met at Wendy's house at 6 am to run the PCM simulated route up to Alpine.  Wore l/s shirt thinking it would be cold and rainy.  Should have worn sunglasses and NOT the hat b/c the wicked wind was blowing up a dirt/sandstorm.  Ran with eyes half closed.

Temp was in the 60's at the start but got colder at finish.  A strong stiff headwind from the north/NW running uphill the first 7 miles was miserable, dodging tumble weeds, broken tree limbs and small rocks.  Felt bad for the group who's doing their longest run this year.

John (Wendy's husband) and Stephanie (their daughter) were in the lead pack while Beth was 100 yards behind them.  I hung with Mary and Wendy for the first 3 miles then caught up with Beth and ran with her 'till mile 7 to the Alpine canyon.  Decided to skip the 1 mile up-n-back that I duped the "deer valley loop" since I didn't need to run the extra 2 miles that the group was doing.  I waited till everyone made it up then ran with Stephanie and Mary 'till mile 9.5.  I dropped them taking advantage of the downhill and got done before the rain hit. 

Mile 1 - 3 ~ 10:03, 9:44, 9:58 (Gusting headwind from the north and west.)

Mile 4 - 7 ~ 9:48, 10:05, 10:27, 10:43 (Beth was slowing on the uphill w/ headwind.)

Mile 8 - 10 ~ 9:08, 9:39, 9:03 (Rolling up & down w/ sidewind.)

Mile 11 - 13.1 ~ 7:59, 7:57 (Downhill w/ tailwind), 7:56 (Flat the first 0.5 mi with headwind the last 0.6 mi.  Was getting cold so pushed to get it done!)

13.1 miles in 2:01:36.  AP: 9:21 

Felt good about this run.  Didn't look at the pace once; just ran by feel.  ITB never bugged until I was done at the end while waiting for the group.   Ate 1 Gu & 3 Enlyten strips.  Drank water every 2 miles from mile 3 for a total of 28 oz.  Too cold to take ice bath. 

Stake Primary Board Party at my house this evening so got to clean house quick.

Hope y'all having a FANTASTIC weekend!