Stroller pushin in Texas

6 miles at the LC track in the evening.

Evening miles.  Happy to get those done and out of the way. 6.6, it got cold.

Watched my niece and nephews playing in the front yard while I ran 3 miles up and down the street.  The street reps were longer than an indoor track.  That was a good thing.

9 miles in the horrible inversion.  Burning throat. 7:54 AP not bad at all :)

Had to stop and use the bathroom on the trail, hopefully no one saw.

6 at the Legacy Center track

10 miles at Hill AFB gym.  Sad to have my last UT run be inside and out of the gross air quality.

Went to Striders and donated my broken down shoes into the large used running shoe bin.

hot hot gym. felt gross.

outside. cold. 8:08 AP

7 miles on the TM in a gross hot gym

Run the base with baby in stroller.  8:15 AP.  Not bad at all.

Soooo a really good run usually happens the week or so after I return from Utah.  It has to do with the elevation change, beautiful weather and catching up on rest.  12 miles with a 7:40 AP.  NOT expecting that, but I will take it!!!

6 miles with David while he pushed N.  Two miles in she was not having it.  Tired and unhappy.  We went to the track and finished the rest of the run there.  Beautiful morning and day.

ran .5 to and from the gym.  6 miles on the TM.  7.5 1/2 mile, 8.0 1/4 mile, 8.5 1/4 mile, 8.0 1/2 mile, 8.5 1/4 mile, 9.0 1/4 mile, 8.5 1/2 mile, 9.0 1/2 mile, 9.5 1/2 mile.  Rest 1 min, repeat

7.2 pushing baby in stroller.  Beautiful day out there.  8:18 AP easy

6.5 on the TM in the AM.  Same workout as Tuesday.

I didn't run yesterday but this run made up for that. 14.3 miles at a 7:31 AP.  Yupppp.  And one of those miles was sub 7.  yeah.  It was actually 6:59 but still, I was stoked!!!! I was actually just running for enjoyment and not pushing the pace until the end when I found out how fast I was really going the entire time.  SWEEEEETT!!!!  Running has been awesome lately!!  

Ran the base and the weather was perfect.  Love Texas winter running

Hill climbs on the TM.  1% for ten minutes, 2% -5% five min each, 6%-8% 3 min each.  A 2 minute rest between each.  Descent only had a 1 min rest between each.  Around 1200 ft

I was sick over the weekend so I didn't get to run Friday or Saturday :(  BUT I feel much better today and hopefully I will be able to attain my goals for this week and month.  I am training for Boston and I really want a sub 3:20.  I know I have the ability, I just have to do speedwork, hill work, some cross training, eating healthy, rest (hahaha), and get some really great quality long runs in the tank,  That is really the plan for this race.  Currently, I can't get a total of 8 hours of sleep straight.  The baby still wakes up twice a night for feedings.  Ready for that to end but I would still be up to listen to her cry.  

Today I ran in the morning because David didn't have to leave so early.  I got 7 miles in an 8:00 AP.  Yesterday I really didn't eat great, to say the least ( Super Bowl).  I am ready to be on track this week.  So my stomach felt pretty gross on this run.

This stunk.  Evening run and my guts were not having it.  Workout was:

1.5 mile warm up

3x1k@ 5k pace (6:30)

1.5 mile cool down

I actually got 4 of them in, I wanted 5. Then my stomach screamed and I stopped.  Extremely frustrated.

Did the stairmill for 5 min and I had to get off. 

7 miles in dark:30. Baby was up a lot of the night (teething).  This was a real emotional run for me.  I cried for awhile and I sounded like a dying dog in the dark.  It was misty and lonely.  I ran housing loop 3x because certain parts of base were in total darkness. Got home and realized what a baby I had been.  For those 50 minutes, I seriously contemplated laying down in the middle of the road.  But who would get the baby when she cried?  Oh wait! me.  I wouldn't be able to run or walk and I would still have to listen to a crying baby.  I need to get over myself. 

I love redempotion runs.  David got up early again so I could go run.  I let Naomi "Cry it Out" last night and it wasn't that bad.  I felt more rested when I woke up.  

It was pretty cold outside and the wind was fierce, so I opted to do the speed portion of my workout on the TM. 

2 mile warm up outside

4 miles @ 10k pace (6:58, 8.6 on the TM) .5% grade

2.25 miles to cool down  

It is so nice getting my runs done first thing in the morning.  Got home to baby cuddles.

5.5 slow on the TM

Oh wow, what a great race and long run.

Got up with David and we decided that it was warm enough to bring Naomi along to the race.  It was his turn to push her in the stroller, so I got to test my speed.  We warmed up for about ten minutes and lined up to go.  This of course is the same exact course it is every race. and it the most difficult in the last half.  I watched David effortlessly push Naomi to the front of the one guy between David and I.  I wanted to beat that guy, but he was just too fast.  I thought that at the West gate I could catch him (that is where I usually catch people).  He did get slower but I couldn't get him.  I remember when I was barely starting to go up Commander's row, I looked up and I saw the lead vehicle with David on the club street.  Dang it, why does he have to make it look so easy peasy???  He was at least 2 minutes ahead of me at that point.  I don't think I will ever catch him.  

I came in after blue shirt at 20:50, which is REALLY good for that course.  The last part of the race goes back up to the gym.  I was pleased with my time and I didn't feel great to my stomach.  We ran about two more miles after the race so I only had about 8 more miles by myself.  I started out pretty slow on my own and then I hit the last few miles of hills at a great speed.  

I think the AP of my run was somewhere around 7:40.  I love it when I do that.

I got to go in the morning but I had to be home by 8 so David could go to qork.  Great run.  7;57 AP

T25 cardio circuit

7 miles of hills for my Birthday.  MMG workout.  I was REALLY sore from T25 yesterday so even the warm up seemed really difficult.  I did it.  climbed 1200 ft

T25 speed (in the morning)

By evening I was really sick

I've been sick again since Tuesday night.  This really is not a good thing for Boston training. 2nd time in 2 weeks?  I need more rest, better nutrition, and to really go easy on easy days.

I did get my Boston jacket for my Birthday.  I love it.

7 TM miles.  It was really cold and windy out.  Went to the gym at about noon and it was pretty crowded.  MMGW and climbed over 1200 ft.  REALLY exhausted from being sick.  It will probably take me a week to get back to anywhere close to where I was.

7 miles.  First four outside and then 2.5 on the TM because I was super cold from the wind.  Ran home.  Feel really tired still but at least I am able to run.

7 miles.  I don't remember the details.

7 miles in the evening.  It was really windy outside and it was the evening, so I thought my stomah wouldn't last.  I warmed up 1.5 miles outside and then moved to the TM to do some mile repeat things.  They weren't fast because I thought my stomach wasn't going to make it and I decided forgo speed work this week. 

Made 4 more on the TM.  Then I ran home.

Slow and tired early miles.  I was happy to get this workout over with.  9 mm. Oh my, so slow and tired.

This run was so tiring for me.  I have not been getting good sleep due to teething baby that won't sleep through the night.  Ran 6 miles with David and Naomi with the stroller.  Ran two more miles outside, VERY humid morning.  

TM run- 3 miles@ 8.0 with  a -2 incline.  5 miles with .25 mile repeats.  This was so exhausting.  The downhill was the only part of my run today that felt great.  Done for the day.  :)

10 miles on the TM.  It was REALLY cold out this morning.  Did some quarter mile repeats in there.  A worker at the gym told me that I have so much energy and I just keep going and going.  It just looks that way.

8 miles on the TM.  1200 ft of climbing MMGW.  Before coming back down the mountain I ran for 5 min @ 8.0 @ 1%.  I did that again once I finished.  Pretty boring.

I really liked this workout today. 10k with a 1 mile warm up and 1 mile cool down.  The base has a definite 5k route they use for all of the base 5ks.  Might as well use this course because I know it very well.  Ran it reverse the second time.  My goal was to hit each 5k somewhere between 21-23 minutes.  This workout made me a little nervous to see what I can do.  

1.2 miles of warm up

5k- 22:24

Drink

5k- 21:37!!  

Drink and cool down home.

I can't lie and say I didn't stop, because I did and I stopped my watch.  The stops were not longer than 10 seconds, so I thought it was ok.  I have a great Thursday speed work out!  It was hard but my body felt really good doing this.  Gave me a boost of confidence to run 6 miles around 7 AP.  I also found out that I like the reverse of the 5k route better than the way they always put it on.

6 miles around the base in nice weather.  

It was cold outside and I didn't want to ask my friend to switch babysitting.  Took Naomi to the gym to see what would happen with her.  We got about 4.5 miles and then they kicked us off the track.  Yup, cause I was pushing a baby in a stroller.  I can push my stoller around, but not with my baby in it. OKKKKK???

ummm, I'm amazing.  jk. welllll.  This was an awesome run, 18 miles @7:52 AP.  :)  

Ran 8.3 miles around the base and back home.  Took 2 Salt Sticks and salted caramel GU.  Went back out and added 2 more miles to the same route I ran first but reversed.  

Cool weather with little wind made this a great run.  

8.2 miles around the base.  It was cold and misty 

T25 Cardio 

T25 stretch

Struggle bus getting out today.  Got 6 miles while Naomi was in the stroller, I'll take it.

4 miles while David was on lunch and then I put Naomi in the stroller and went for 6 more.  Yeehaw, glad to get these miles

Brrrr, cold front and it was really cold out, so I went to the TM.  1 mile warm up and, 6 mile repeats and 1 mile cool down.  So I started my mile repeats at 8.0 amd went up every mile.  This was difficult for me and I wanted to run faster but it was a no go.

Came home and did T25 stretch before Naomi woke up.

I started my run outside and I thought I was going to be fine and dandy running in my shorts.  After 2 miles, I ended up thawing out on the TM.  I found a BUNCH of insurance documents out in front of the clinic.  Maybe I was suppose to run there to save someones identity?  Reminded of the time I found someone's full on SS card.  Weird place.

6.15 miles total.  Baby kept me awake all night.  David is sick so I didn't have to go at 5 in the morning to the gym.  Sad he's sick, but he saved me a little.

20 miles I was not planning to do!  

4 miles of warming up... 

Drink.  

4 miles of base hills- felt easy

Drink, fed baby, took GU, Salt Stick

Went to the TM and did a Boston hill simulation run.  This workout was to simulate the Newton Hills.  I found it on the internet and maybe I need to search more, but I thought it was relatively comaprable.

1/2 mile warm up @ 1%

HILL 1- .64 miles @ 3%

.75 miles @ 1%

HILL 2- .35 miles @ 4.5%

1.1 miles @ 1%

HILL 3- .50 miles @ 3.5-4%

.50 @ 1%

HILL 4 (HBH)- .50 miles @ 4-4.5%

.15 fast pace.'

This is a total of 5 miles, I repeated the hill workout twice.  

All of the recovery miles I sped the TM up to 7.5 and the hills were at 7.0.  My legs were tired by the end.

Cool down home.

If anyone has advice how to do a TM Boston simulated run, please let me know.  It's pretty flat where I live.  I just can't go run 10 miles up and down a canyon. I need to know how it feels to fatigue my legs with downhill and turning them over and go up hills.

8.25 around the base.  David's parents are here for a few weeks so I have some good babysitters while I run.  There is so much less stress in my life when I don't have to worry about when I will get a run in everyday.  Thank goodness for them.

The run was 7:53 AP and it felt slow. It's nice when "slow" pace is sub 8.  I probably should be going slower but I just get bored out there everyday by myself. 

3 mile warm up.

1200s with a 400 recovery jog between each.  4x

Did 2 sets of 800s with 400 recovery.  I just felt like trash by that point.  

The downhill part of the track was into the wind and the uphill part of the track the wind was at my back.  Guess you have to pick your battles?  I passed three out of four guys out on the track today.  

Cool down for a mile.  7:26 AP for the run

8 slow ones.  I had a good workout yesterday because this felt like crap.  :)  8:12 AP

Half mile warm up to the gym.  2 more miles of warm up on the TM.

-2% DECLINE mile repeats.  Started at a 6:30 pace and ended at around a 6 mm at the end.  I did 5 mile repeats.  I have no idea if this workout even is taking me in the direction I want to go.  Hardly felt winded.  

I need to incorporate more downhill in my workouts but this surely did not feel like genuine downhill.  I just kind of rolled my eyes at this workout.  

1 mile cool down

Looked up my Boston #.  16938.  I am wave 3, coral 1.  Funny how 6 years ago my BQ time was 4 minutes slower and I was wave 2, coral 1.  Times have changed.  I will be smack dab in the middle of a very large crowd.

6.1 around base.  We leave for San Angelo today for a trail race in the morning.

It's always nice to find out that your camp site is right next to the race start line when you wake up in the morning.  We parked the trailer in the dark and had no idea where we were.  In the morning we looked over and the race start was across the way.  David and I decided on the half even though I didn't mention to him that it was a trail race.   We were also meeting up with some friends from Abiliene that we met in pilot training.

Really low-key race.  There was a 50k, marathon, 1/2 marathon and 10k.  The course was pretty forgiving comparing it to other West Texas races.  I have wanted to do this trail race for a long time and the timing was on because we had David's parents in town to watch Naomi and they had their gigantic trailer in tow.  My goal was to set the course record 1:41 I believe.  You just can't gauge a trail race until you start going.

Race started and I easily put myself in the front of all the ladies and I knew there was a good chance I would take this race. I paced myself between two men for the first two miles and then I was off at three miles.  There was a really big hill that I had to slow down to about walking pace around mile 3.5.  There weren't too many technical aspects to the race.  The trail did a lot of weaving and it had some rocky spots.  Tons of cacti throughout.  There were times I thought if I tripped I would surely end up in a cactus of some sort.  

I didn't trip and I didn't get the course record.  It was pretty dang challenging.  My prize... A box of Girl Scout Cookies.  I was pretty darn dissapointed in the prizes.  The guy won the 1/2 with a 1:20 and a course record, pretty dang fast for a box of cookies.  I was happy we did the race, I think David didn't enjoy it as much as I did, he was 3rd with a 1:36. 

Cool race, would I do it again? No.  

Found out that I have the course record now for the females. hahaha

8.5 slow, crazy miles.  Walked a lot and my left foot hurt.

Warm up to the gym .5 miles, warm up on TM 1.5 miles

Quarter mile increases up to 10 2x

Boston hill simulation for 4.4 miles

Jog home.  Felt like poop

I think I am still recovering from Saturday's trail run.  Legs are still heavy, stiff and slow.  8:05 AP.  Came home and did T-25 stretch, need to do that more!

10 crap miles.  Man, this week has stunk.  I think I am just slow from last Saturday?  The humidity was horrific today.  I only did 4 Yassos on the track @ 3:24. Painful.   I swear the more miles I get in the week, the slower I go.  I am frustrated right now.Got 10 miles and  I was done.  

I took a break from running and went to the gym.  30 minutes on the elliptical and 30 minutes on the stairs.  I had to do something different and my legs needed it.

This was one of those once in a lifetime runs and it was pretty cool.  It was pouring rain out and David and I went to mark the 5k/10k routes for the Devil Dash he is putting on next weekend.  We ran down to the squadron and got the marking wheel but we decided to skip the wheel and go off of our GPS.

Cool thing about this run is we had permission to go out on the runway and mark the course.  We couldn't use any paint or anything to mark the course because of the rules but we mentally took note at all of the mile markers.  We thought for sure Security Forces would stop of us, but they didn't say anything.  The runway is super windy and the rain was coming toward us pretty hard.  We were stopped by some maintanence workers wondering what the heck we were doing out there.  They asked if we were lost.  Nah, just marking a course.

We ran the 10k route and then the 5k,  both on different runways so it's pretty cool.  The 10k route just seemed like it took forever.  We took note of all of the mile marks and it will be a great race.  David is a major stress man because of all the stuff he is doing for the Devil Dash.  We are trying to donate money for the Air Warrior Courage Foundation, so far he has done well.

By the time we were done, we went back home and I had around 12 miles.  Everything was completely soaked, including my shoes.  Changed my entire outfit and the weather had cleared for my last 6 miles.  Last 6 were all sub eight.  8:05 AP.  Good?  Bad?  I have no clue at this point.  Didn't really do a long tempo run this training cycle, guess I could fit one in later?  Still have a 20-22 miler planned.

10 miles AP 8:02.  It got really hot there at the end.  Stopped by my inlaws trailer and took a water bottle.  I was sad because I went on the perimeter trail and completely caked my new shoes in mud. Got home and baby was kicking with excitement when she saw me.  

TM run.  1 mile warm up.  

.25 mile @ 8.0

.50 mile @ 8.5

1 mile @ 9.o

rest 

Repeat 4X

This is my PR workout I used for Utah Valley 2 years ago.  I forgot how difficult it really is.  I may have cheated with a little decline here and there. ;)  I need to do this workout next week sometime and hopefully 5x.  It hurts.

I meant to go slow but it never happens!  This is where I need to recruit someone to run with so I can talk and not run to the rhythm of my music.  8:06 AP.  Weather was absolutely perfect, pretty humid but cool.  

I try to avoid the mud in my new shoes but it's like they want to go in the mud.  Oh well, guess they won't ever be clean.

Suppose to go 10 but it really did not happen for me.  I just was done at 7.  I kind of felt bad but not really.  I didn't sleep much and my body was tired and didn't want to run.  I really have gotten to the point in my training where I am just kind of done... I don't know how the long run is going to go, but it will happen within the next five days.  

Finally a run that felt comfortable and enjoyable!  The goal was to maintain an 8:30 pace or SLOWER.  Recovery day please.  My brain listened and I ended exactly with an 8:30 AP.  Texas weather has been absolutely perfect and beautiful lately, just a big fat tease before the summer, and then it's all a memory.

Tomorrow is the Devil Dash 10k that David is in charge of.  They really have almost raised 10k for the 10k!!!! So amazing to see people come together for a good cause.  Every day I notice more and more how GOOD people are in this world.  There have to be FAR more good people than bad people.  Who knows?  

I am saving my big solo 20-22 for Monday.  I hate messing mileage weeks up but hey, it's for a good cause and I need to help the hubby out with the race tomorrow as much as I can.  He basically has an army of volunteers, so I maybe will have time to run 20 miles after all.

Big day at the Sondrup house.  David came home at 11 last night after marking the course for the Devil Dash.  He had also been at packet pickup all day giving out bibs, shirts and registering people.  When he got home he told me that he didn't have any music for the event, so we stayed up until 12:30 creating a playlist.  David woke up at 5 and headed down to set up the race.  

Naomi got up at 7 and grandma and grandpa were here at 7:30 and I went to help with registration.  Registration was running smoothly so I went and ran 2.5 miles.  Got back and baby and G and G arrived.  They started the event and raised over $13,000 for the Air Warrior Courage Foundation.  As the Star Spangled Banner played, I looked around to see about 200 runners out supporting a great cause.  My heart was full for my husband.  There are so many good people in this world, running does bring that out.

I knew I wouldn't win the race because fast Rachel showed up.  She is about David's speed, so really there is no chance. wanted in the 42s... The first mile and a half I planted myself behind two different guys and drafted.  The winds are pretty fierce on the flight line, even if it's not a windy day.  My pace felt slow, I love doing that. :)  I don't know if they knew what I was doing, but it worked!

Every 1,000 ft of the runway is marked with descending numbers.  I just counted down to myself and kept going.  We turned and headed East into the wind again and I was just feeling like crap by mile 4.  I don't know, but this race was not easy at all to me, I felt like I was working pretty darn hard to maintain around a 7 ap.  Ran along the fleet where all of the planes are parked and that was pretty cool.  We finally got off the runway with a mile and half to go.  Surprisingly, the road felt more comfortable and faster as I was heading uphill.  Long uphill stretch to mile 6, turned the corner and got a little downhill into the finish line.  43:50, I wasn't excited at all about that one, but I'll take it.

Naomi and G and G still hadn't finished the 5k, so I went back to get them.  They were .60 from the finish and just walking along.  Pretty cool to see grandparents doing that.  I was excited to see Naomi and she gave me a big smile.I walked and ran with them to the finish area.  Beautiful day and really fun event!

20 miler down and out.  Proud of this one.  7:54 AP.  I ran out the West gate and into Del Rio.  Stopped at McDonald's for a drink and bathroom stop.  A guy saw me on the road and he told me good running and I was going a long way.  Lots of horn honks and waves, kind of funny.

Ran East toward the Main Gate.  This was into the wind, but it dried all of the sweat off of me, so it was ok.  Took the loop back to the West Gate,  18.65 when I got back to the base.  Stopped at the gym for a quick drink.  Finished off with a 7:20 mile.  Walked off a half mile back to the trailer.

My fuel belt bugs me.  All of the water bottles were foaming and tasted soapy so I had to dump the water early on.  Re-filled the water bottles at McDonald's.  Took 2 Gus and 4 salt tablets along the way.

3 recovery miles with Naomi in the stroller.  She was relaxed and enjoyed her run.  Good to be out in the evening running around the track watching all of the wee ones play baseball.

My new Kinvaras came in the mail.  :)  I felt like I was running on small clouds.  They also match my Boston jacket perfectly.   

Ran to and from the gym, really hot outside. 

TM workout.  1/4 mile @ 8, 1/2 mile @ 8.5, 1 mile @ 9  Repeated 3 times.  Went for a fourth time but my music died right before the last mile.  I went 1/2 @ 9.5 instead.

1 hour on the elliptical

This was a funny run.  I wanted 10 miles at 7:30 AP.  Why have I not taken advantage of my wicked fast husband before?  We warmed up, and he made me do strange warm up routine things after a mile.  Tin soldiers, strides, butt kicks, high knees.  

We started the run and it was in the windy wind and pretty cold.  The first mile was not a 7:30.  Then we stopped and talked to some people while we watched an Easter parade that had maybe 10 kids following a fire truck.  I made David take a picture for my brother for later laughs.  

We started running more, still into the wind.  I had my music now, so I was able to hit the paces better.  I was just going crazy with my pace being everywhere and I tried to calm down, but I couldn't.  David was thinking I was pretty strange.  

7:53, 7:41, 7:13, 7:23, 7:19, 7:20, 7:31, 7:26, 6:55 yup... The pace was everywhere but I finished with 7:30 AP for ten miles. hahaha

Then we cooled down with 2 miles.  Nice run and it felt ok by the end.

8 miles @ 8:10 AP.  Just EZ

The wind was so firce and I was running on the track outside since the power was out on base.  I made it 6 miles and it took a lot of effort.  2 miles on the TM once the power went back on.

You know it's windy when the drinking fountain water blows into the wind and creates rain.  

8 miles in the evening.  Perfect weather for running and it felt good.

8 miles on the TM.  I did 800s on the time @ 6:10 AP.  8 of them and they were easy.  It was nice to finally get some speed in the legs.  Last speed session.  

6 miles with David while we were camping at Garner State.  It was so beautiful where we were, it reminded me of Hawaii.  So green and lush with cool temps.  This run felt like CRAP

Last real run before I really really taper.  I ran 8 with 2 miles @ 7:20 AP.  The run felt ok.  

Now I'm really tapering and things are getting real.

I ran 3 miles in Cambridge.  It was little crazy running up to Harvard and back to where we were staying.  The area was very busy and I have a hard time running not knowing where I am going.

Watched David at the BAA 5k.  It was an amazing experience to spectate.  He finished #66 @ 17:08!  He was so fast and he was really up there with some fast people.  Great finish time for him.  

I was planning to run today but since we are averaging 6-8 walking miles every day we have been in Boston, I opted out.  

Can't say I got what I wanted with time, but it was Boston, can't complain about that.

First run since the marathon.  Felt like I was dragging a piano behind me.  Ran with Cydnee so at least I had nice company.

T 25 cardio while Naomi watched me and cried the entire time.  Guess I look frightening while I work out.

T 25 abs once she was taking a nap

I think I ran?  I don't remember.  The days of being a mom all melt into one.

Four or so with the stroller.  I was cursing a few times during this run, it was just pewtrid.  Wanted to cry, die and never run again.  Then I took Naomi to the Mom's room at the gym and she played for 20 un-interupted minutes.  Redemption!  I shall run again.

Ran a race pushing a stroller 12 days after Boston.  Hurt.  David won and I won.  It's always entertaining when the lady with the stroller passes you.  It's more entertaining when that lady wins the race.  We have a collection of running peppers from the town's runner series.  I am going to miss racing in Dirty Del when we leave next year.  :(

6 in the morning.  By myself.  :)  T25 Abs while Naomi crawled around me.

6 beautiful Tm miles in the morning. :)

Horrible heat.  Saw my friend at mile 3 and then walked more than a mile home.  Pushed N in the stroller, got a sun burn.

T25

8 TM miles. blech. currently running just sucks

6 miles pushing the stroller. Blech.  Nice and cool out.  Naomi was zoned out the entire run.  I wonder what she thinks about while I run?

T25 abs.  Naomi didn't cry until the end of the 25 min video.

4 miles and then 2 with N.  Felt like trash,  Knee hurt and then I stretched and it still hurt.  Whatevs

6 and then T25 legs.

Worst race EVER!  Super muggy out.  I was out untiil 11 the night before wokring.  I was super tired and my attitude was not the best.  

7 miles.  Super muggy so I went to the TM

6 miles at 7:49 AP.  I got 20 minutes of 25 of T25.  

I got a treadmill today!  The belt slips, so I don't know what to do about that.   it's new home is in my living room because it was so heavy to move into the back room,  It's just adding more frustration than I wanted.  

4 miles around the base.  went and got Naomi and went 3 more miles, another one on the TM at the gym while she played.

6 miles around base before leaving for SA.

We ran at Randolph AFB and it was super super gross and humid out.  I was a baby and David pushed Naomi in the stroller.  I act more like a child than my own child sometimes.

6 gross miles out in the humid wind junk.  This morning we were awakened by a tornado warming on base.  We were lucky and nothing happened to us.  The tornado struck down a few miles away in Mexico and 13 people died.  It was a sad day. 

It was still soup outside, so I went up to the gym and used the TM.  Then I got home and put Naomi down for a nap and ran on MY TM. :)  The belt slips a little but it was still pretty smooth.  I think we made an awesome purchase. 

I ran the base 4.35 and then picked up Naomi and ran until 6.  We went to the mothers' room at the gym and I did weight stuff while Naomi tried to play.  Another little girl was there and Naomi didn't know how to play with her, it was funny to watch.

7 miles around the base. 

10 miles on my TM.  Storm rolled in before I finished, there was 4.5 inches of rain that fell.

11 on the TM.  Two minutes 8.0-9.0 each with one minute rest between.

6 in the evening on the TM

5 outside and 2 on the TM.  Trying to battle this cold.

6 miles by myself. 2 pushing N. 2 on the TM at the gym

10 miles on the TM.  My usual two minutes on, one minute @ 7.0.  Two minutes start at 8.0 and go up to 9.0 and then back down.

12 miles around the base.  8 miles with David and Naomi and 4 on my own.  Humid day and my run felt like junk. 

5 miles around the base and then 5 miles on the TM.  Humid out.  It has rained more here this year than all other years we have lived here, combined.  I like it.

10 miles on the TM while baby slept.  I tried to go past 9.0 and I did.  1 min from 9.0-10.0, with a minute recovery between each.

6 miles on the TM.  Slow recovery miles

Hill kills around the base.  Basically I run up and down the hills on base.  I was tired and it was a good workout.

6 EZ on my TM

12 miles.  Went with David and Naomi for 8 miles and it wasn't as bad as last week.  It's as humid as a nasty bum

6 miles on my own.  2 miles with Naomi.  2 miles on the TM at the gym with squats, lunges and arms.

6 miles around the base and 4 on the TM during naptime. 

10 TM miles.  Weird workout. 

On the TM again.  No one to watch baby, so workout indoors

Early morning miles on the TM before leaving town.

10 miles.  I felt my electolytes just being shot in the humid/hot weather.  2.5 miles alone, 6.5 with baby and 1 on the TM.  Happy that was over.

3.75 around the base and then 6.25 on my TM.  5 min on 8, 8.5, and 9.  Then repeat coming down.  

5.5 miles on the TM. EZ

Ran up to the track with Naomi in the stroller to meet Dad.  He had just finished his mile repeats.  We ran another 2 miles with him.  I ran 5 more miles around the base.  It was surprisingly dry, windy and on the cool side (into the wind).  

Ran to the gym to use their TMs but they weren't open.  Ran on my TM.  Workout was 8 min on/off on's @ 9.5-10.

9.5, 9.6, 9.7, 9.8, 9.9, 10, 10, 9.9

It was a great workout and it left my legs tired.  I felt like I could have done 10, but I just left it at that. 

Tired.  I ran with David and N around the base.  I love it, because he pushes the stroller and doesn't complain.  We saw a big dead snake in the gutter, GROSS.  

Came home and took a nap.  

Long run with tempo miles at the end.  

1 mile warm up with David and N.

Ran 6 more miles and tried to keep my tempo down

Gu, change of clothes, Salt Stick and water

1 more mile

5 miles tempo. GOAL: 7:30-7:35 AP

7:09 (what the what?), 7:19, 7:18, 7:09, 7:11

Little fast for me nad I stopped about 4 times (not long).  I was in desperate need of a drink because I ran 6 miles without water in the hot humidity.  Drank a load of water when I got the chance after my tempo.

1 mile cool down

8 EZ miles on the TM

2 mile warm up

Workout: 

3 miles @ half marathon pace 7:13 AP

2 miles @ 10k pace 6:59

1 mile @ 5k pace 6:48

Walked home and 1 mile cool down on TM

10 miles. 3.5 with Naomi and the rest on the TM at the gym while she played.  So happy she played almost an hour while I ran.  It was EZ and really slow.

3 miles outside  for a warmup.  The weather was windy and not too hot.  When I had a tailwind, there were tiny bugs that followed me and swarmed me a few times. Stupid wind,  stupid bugs!

4 miles @ HMP 7:13 on the TM.  One stop for a drink and to towel off, other than that, I felt great.

5 1 min on/off @ 9.5, 9.6, 9.7, 9.8, 9.9  Felt more difficult than last week. 

9 outside before David went to work.

6 on the TM. Naomi watched me run 3 while she ate breakfast

4 miles in SA from the hotel. Ran the last part of David's 15 miler. He was upset with me because I was going so slow

Well, my legs were exhausted,I was beyond tired and it was uphill and humidity was horrific. So yeah, I was going slow.

8 miles in Lehi with David. I had a feeling to go a certain way and we did. We found a high school cross country runner (girl) sobbing her eyes out. It took me a minute to get her to tell me her problem. Come to find, she crapped herself. Poor thing. We ran down to the high school and found her coach. She was lucky a fellow runner, who has had the same issue at times found her. Poor child.

TM workout at HAFB.

2 mile warm up

3 miles @ HM pace 7:15

2x1 miles @ 10k pace 6:50

2x800s @ 5k pace 6:30

2 min recovery between each

cool down

7.5 miles in Layton. They live on the East side, which is hills. LUCKILY I found a flat road that I ran back and forth.

Track workout at HAFB

2 mile warm up

2x400s with 400 rest between each. They were all around 93 seconds

2x800s with 400 rest. 3:13 and 3:15

2x200s all out. No goal pace

3 miles recovery.

6 really slow miles at HAFB

18 miles @ HAFB.

2.5 miles in the crap wind, 7.5 around a loop.

6 tempo miles on the TM between 7:15-7:30 with 1% incline

2 cool down

Glad to have this week out if the way. The end of the week felt better than the beginning of the week.

2 mile warm up to the Jr high

1 mile @ 10k pace 6:49

800 recovery

4x400s 93,93,92,91 with 200 recovery between each

1 mile @ 10k pace. I forgot to look at the time on my garmin when I was going off distance. It hurt enough to count.

2x200 withe 200 rest between. That felt ok.

Cooled off and ran back. Nice run and great weather!

8 miles of talking and catching up with RAD. Fun times to be had.

2 mile warm up.

6 mile repeats. Goal was to negative split and hit between full and half marathon pace.

7:42 (uphill)

7:21

7:21

7:15

7:04

6:42 (downhill)

1.5 cool down home

Very very proud of this run. I had to stop off and on to keep my anxiety level down. I work myself up over pace, especially running alone.

6 miles around Lehi. Ez. Love the dry heat, I will miss it when I go back to the Rio.

PR!

I was planning to pace the half marathon but decided to race the 10k instead. Got to Research Park and only had time to run amile with a bathroom stop in the bushes by Huntsman.

lined up near the front because I didn't want to trip on all of the people on the narrow turns.

We were off at 6:05 and kept I tried to keep my cool . Goal was to PR and break 42 min.

Gun went and we were off! Pretty sure the first mIle felt like I was falling off the face of the earth. So steep and so fun! Watched stroller daddies pushing strollers full of three kids each minting a 6 mm. Wow

Splits:

1- 6:05 ummmm?? Ok.

2- 6:15 still way toooo fast

3- 6:46 now slow...

4- 6:45 longest road ever and still slow

5- 6:50 just end this thing!

6- 7:26 please, end thus thing, just go!

7- 7;29 ok, over

It hurt at the end and I just kept going. I was proud of my PR. Not the best race but I will take it.

Ran back up to Rachel that was pacing 145 of the half. People were telling me I was going the wrong way. It was fun to watch all of the parade crazies. Great day.

10 miled on the TM at the Legacy Center. I thought I wa floating on the TM. I did a workout, I forgot what it was.

Did a TM workout at HAFB. It was difficult doing back to back workouts. 800s @ 640 pace. 5x

Hiked down into the Wind Rivwrs with my brother. Thought my pack was going to pull me over a cliff because it was so top heavy

1.5 miles of rowing a raft full of shiz in the wind. Does that count?

2.5 mile hike out of Long Lake in the WIND rivers. Hike up was better than going down because my pack was secure and a sleeping bag lighter. I had so much fun with my brother on our adventure! Want to go again

6 miles up by Antelope Dr. Very very tired from camping

This did not go as planned. I wanted to RACE thus and get a PR. At mile 3, I started getting really hot and my stomach was upset. By the end of 8 miles of staying on pace, I was done. Tried to go to the bathroom, but that didn't help. Walked/run the rest of the race. Seriously horrible aND felt terrible the rest of the day. Super upset and sad. Oh well

10 miles in the wind aND rain up to Suncrest area and back. A lady pulled over and asked if I wanted a ride about mile 6 because it was so bad. I just ran. Trying to get revenge on my Saturday race. 805 ap

10 miles. Ran 6 miles and then did 1 min on/off 15x. Pretty sure I wanted to die at the end. It was really hot by the time I ended.

Tm run at the Legacy Center.

2 mile warm up

2 miles starting at 8.0 and bumping up speed every half mile (marathon pace)

2 miles @ 8.5 with bump up every half

2 miles @ 9 bumping up every 1/2

800 rest between each and 1 mile cool down. I would be lying if I said this want painful.

20 slow miles on the jrp. Fit's 8 were with rachel, so I was lucky to have her. The rest were ok... just slow. My head was light and dizzy. Mile 15 I thought I was going to black out. Got a drink and day down for a minute and felt a little better. Weather was nice and misty. I was so happy to be done.

6 miles around the base. First 3 miles with naomi and david.

The rest of the miles on the tm. Slow.

2 something mile warm up.

Track workout. 6x800 with 400 recovery jog between each. Goal pace 3:10

1- 3:16

2- 3:10

3- 3:12

4- 3:10

5- 3:11

6- 3:15

1 mile @ HMP 6:40

Cool down with naomi I the stroller.

Rather difficult workout for me and I felt rather good about it. I tend to not think about workouts until I am I the moment. I feel like I just can't deal with the anxiety workouts cause me, so I mentally block them out of my mind.

4 miles of running to drop off a secret gift for a friend. I love that I can be sneaky and have secret missions while I run.

Ran with baby for 2 more. 2 tm miles in the kid's room at the gym but naomi cried and cried when the kids left, so we left too.

Ran home. Slow and interestingly boring. Just getting miles.

4.3 mile warm up in 96% humidity (ick!)

Stopped by the gym to do my workout on the TM.

5x1 min on/off 9.5-9.9

5x30 seconds on/off 10-10.4

The sound of the tm sounded like it was going to give out and die.

Ran home. Dripping

5 slow around the base. Gross and humid

Long run with 6 miles of tempo. Sounds easy, but it wasn't.

We planned to run with naomi for 5 and then drop her off with a sitter. She woke up around 5 so I was happy I didn't have to wake her up.

Ran 3 miles to drop off the red box and went back to the house. Headed to the babysitters after that.

David had to do an hour tempo, so he left at that point. I continued until 8. I had anxiety about the 6 miles the entire run.

Splits (my goal was 7:30, since that is my MGP)

7:12

7:18

7:03

7:08

6:54

7:04

2 mile cool down

Kinda all over the place but it felt good for the most part. I'm getting anxiety about the race because I don't know how I will deal with the weather if it's humid and hot! Things I can't control. I just want a good marathon, is that too much to ask for?

4 mile warm up

TM HMP 

6:58

6:50

6:40

5x1 min on off.  

1.5 mile cool down.

Glad to be done with this workout.  Can't say it didn't hurt.  Legs felt amazing after having a day off.  

10 miles. 9 around the base, 1 on the TM

3 miles warm up

5 miles of tempo.  Set the TM on 8.0.  First 5 min each .5%, 1%, 1,5%, 2%, 2,5%, 2%, 1.5% and then I ran out of time so I had to run home.  This workout felt great, it was a little difficult but didn't leave me trashed.

2 more miles with Naomi.  

8 very slow and humid miles around the base. Pushed naomi part of it. Tired today

18 miles around the base. 5 miles and then a drink at the gym. 4 more miles and a stop at home to change shirt, gu and salt stick. 4 more miles and then a gym stop, 3 more and then the gym again. 2 hime. Yay that'd over. Humid but not hot. Or I'm just used to it all.

We are off to MO Ranch for the weekend. We both have our long runs out of the way, thank goodness!

Coach wanted me to run LSD. 8:24 AP not fast, but it didn't feel that slow either.

1 mile warm up to the gym. Decided to do my workout on the TM because it was beastly hot by 8 am.

3x2 mile progressive run .5%

2 miles @ 7:30

2 miles @ 7:03

1 mile @ 6:40

1 mile @ 6:30

3 more miles of cool down. (2 with Naomi)

Felt fat and sweaty

10 miles around the base. Got to run 7 of them with Brittany. So nice to have someone to run with that went further than 6 miles at a good pace!

2.5 mile warm up

6x400 between 1:35-1:38 200-400 rest between each

People were out doing their PT test so I had to stay in the 4th lane. I started and ended in the wrong place. Some of the laps I didn't even start my watch, I wanted to scream. The first couple were 1:37, 1:38... the last one I finally got the inside lane and I ran 1:30, so I know they were all on pace.

Watched a group of guys do a practice PT. They were huffing and puffing and I passed some of them on my recovery laps. Oh dear.

3 miles with naomi and I thought I was going to DIE

7 slow miles