Fuel SMART,Train HARD, Run FAST.

7x800 @ 6:49, 6:22, 6:22, 6:11, 6:11, 6:00, 6:00

2x400 @ 5:47, 5:46  

1x1600@ 6:49

200m jog between each interval. 

wu and cd to make 10mi @  70 mins 

This workout was inspired  from Greg's site. He recommends it 2 weeks out from a marathon. These were meant to be 400's, starting at hmp, 10k, 5k, 3k with 200m rest. I made some changes since I have just over 2 weeks and have had a light week so far. But I did keep 3k paces the same since I felt there is no point to run that fast longer than 400. The turn over felt nice and that was the goal. I felt relaxed for each interval, considering each pace. Running is always fun when you feel good!

I'm planning to pace the last 6+ miles at the Provo marathon with my brother in law this weekend. He has the same time goal as I do, so this should fit nicely into my "long run with the last miles at mp" workout.

Also, looking at past results for Ogden, it is clear I need to change my goal time. This course is obviously more challenging than some of the other typical marathons around here, perhaps just strategically speaking. I'm also starting to get a good idea of who is running to place...Tee, Devra, Mandy, and Merilee. I'm sure there is more. of the FRB, I think Kelli was planning on it until she got hurt, Julie is in the slam. Cynthia is out, too. I'm excited to run and be inspired by some of these fast women. Hopefully resulting in a PR!

Change of pace 5k, alternating at 6:27 and 6:49 every 400m (6:38ap). I've been feeling low energy all week for some reason. I'm hoping I'm not getting anemic or something weird. Maybe not. Probably just everyday stuff throwing me off, mixed with training. Likley psychosomatic, I'm good at that too. App with doc next week to make sure I'm at tip top awesome:)

Hoping to hit max mileage this week with my long run tomorrow. I don't know if I've ever ran over 50 miles a week! Ha, I know that is some runners weekly low. Ready for a taper.

Good luck to everyone running the Provo Marathon/ half/ 5k. Ill be cheering you on!!

What a great day to race! I've been looking forward to this weekend to come and cheer/pace my brother in law, (Summertime) run the Provo City Marathon. I received a message last night that he was still planning to race, but was not feeling too well. He told me to go ahead and stay home since he wasn't sure he could get his goal. I was worried, but still wanted to run/walk the last bit with him, whatever he was feeling. I drove to the 20 mile marker, but feared I had missed him. Drove to the 22 mile marker and met with him there. He was in 3rd place overall at that point. He kept a great pace. I was secretly nervous how hard I was breathing in comparison. We saw #2 up ahead and Sheridan passed him in the last 1.5 mile, I believe. We weren't sure his place at the time, but knew he was in the top 3 for sure. He pushed it in for a time of 2:59:34 and SECOND PLACE OVERALL!! We are all so excited for him, and his hard work to reach his goal! Congrats Sheridan!

Also congratulations to the top Women FRB'ers, Kassi, Melody, Emily, Rachelle, and Josse for great performances/PR's in the half! Oh, and Allie in the 5k!

Too caught up in the hype, my long run really suffered. I ran 9 miles at 7:18 ap. I picked up the last two miles back to my car. I really need to get 10 more miles tonight to make my weekly goal before taper.

Results here:

http://www.runsum.com/results/results.php?raceid=123&event1=Marathon 

6am- I woke up so tired this morning. Off to the gym. I have a niggle in my tush for the past week. The same one that I had last year that kept me out all season. This time not so bad, but there. I decided since it's taper time, not to push it. Opted for the elliptical for the workout of 10X1 hard/easy.

6am- 4 easy on the TM. Niggle still niggling a bit, but totally not holding me back. Just aware. I feel antsy to run fast today. 10 days left of tapering. Uh oh. Some light speed work tomorrow, according to Greg/Bonnie's taper plan:)

1.5 wu

2X2000 @ 6:31

1mi cd

In the weeks leading up to a marathon, I think it's natural to let the taper mess with your mind. For most of my training I have mentally compared TOU  from Ogden's training. I've had this fixed belief that I was running better almost 2 years ago for some reason. It started to make me doubt my capacity for this training cycle. So the only thing I could do was do a contrast in the same 8 weeks leading to TOU and Ogden and see where I am at. The results were promising.

Eight weeks leading up to marathon

 TOU     Ogden

Avg mileage 30.62 47.5

Highest weekly mileage 39.2 50.5

Total mileage 245.5  380

Avg weekly runs  3 5

Marathon Pace miles  7:15 6:49

Aside from the numbers, my speed and tempo workouts have been more challenging and consistent. This is just what I needed to get me mentally ready to race next Saturday.

6:00am- Ran down Main for 12 miles, 7:35ap

7 miles easy just under 8:00ap

5 miles at mp @ 6:51, 6:58,6:52, 6:48, 6:48

I felt fresh for this run. I made sure not to push too hard. The hills were challenging to keep pace, but looking at course tool, I ran them pretty close to the recommendation. I considered running on Legacy but figured the challenge would be a good mental boost if I could feel good and keep it steady. Jumped in an ice bath afterwards for 15 mins then rolled out my legs. Right bun is still a little ornery.

Violent vomit morning run. Stomach flu x 2. Welcome to the week of the marathon.

The queeziness finally subsided after lunch today.  Now just weak, but just need to plug in some quality calories and I'll feel much better. A three pound (fluid) loss can only contribute to a faster time:) I know I'll be ready to rock in roll by Saturday. Today I may go out for an easy 3 miles with a few mp pick ups. Tomorrow the same, Friday off and a PR on Saturday. I've finally settled on my mantra for Ogden...

"You can't keep a good dog down."

-All Dog's Go to Heaven,1989 

Tired but excited.

Lots of rest and visitors. Do those go together? Good day anyway. Ready for tomorrow.

What a challenging day! To skip the mumbo jumbo see results here https://www.runraceresults.com/Secure/RaceResults.cfm?ID=RCQW2013. Otherwise, read on!

This morning I woke up at 3:50, ready to go. I decided to sleep in my running clothes so I could grab breakfast and head out the door. I slept 6 hours and felt good. I drove up to Ogden and had plenty of time to board the bus.

Jeff Galloway was at the start, offering mental tricks with encouragement. I remember reading something in the pamplet from him, something about telling your brain to shut up and to release blood flow when negative thoughts enter the mind. I found myself jumbling the information while saying aloud, "Shut up brain. Bleed good thoughts." I was sure that wasn't the message so I stopped with the brain discipline.

The temps were okay, but the rain was incessant from the start. I sat near one of the bon fires for just under 2 hours and only got colder the more time I sat. I did a short warm-up to get my body moving. It was not moving. Oh well, time to start. I had 26+ miles to "warm up!"

 I saw some fast ladies at the start, we huddled around each other and talked about half times we planned to hit. The first miles were comfortable but the rain was constant. I was so glad I grabbed my hat on the way out. Puddles started forming on the roads and occasionally I would see someone really make a splash. It was sort of fun at the beginning. We were totally hardcore. It reminded me of TOU in 2011. I was sure it would get better and I would dry off.  I remember landing in a huge puddle around mile 4 and thought it was strange to not feel the cold water. My feet were clearly wet as evidenced my the gushing water from my shoe with each step. My feet were numb already and my body followed suite. From my forearms (what?) to  my legs, the cold was literally paralyzing. I felt I was carrying 10 pound dumbells and lifting bags of sand strapped to each leg. My muscles went from cold to tingling pain then numb and finally muscle fatigue near the end. I was suffering, but clearly everyone else around me was too. I leap frogged with Josse for several of these miles, but mostly the women were keeping their places. My mantra for these miles was "light as a feather." That's all I had.

I knew something was wrong around mile 7. My right leg was not lifting and responding the way it needed to. I could feel my glut and hamstring begin to tighten up. Instead of getting warmer, my body continued down a freezing spiral. Oh and the never ending headwind completing the chilling process perfectly!

Around mile 12, I knew my goal needed to change. There was no way I was going to get my goal. Under different conditions, I believed I could run under 3 hours today, I really did. I changed my goal to qualify for Boston, giving me a generous gap if I had to walk by the end. I really wasn't sure I would be able to run the last half without walking at some point. My body was simply not responding and  miraculous healing was not likely in the final miles. 

I hit the half around 1:33, just 2 mins behind where I wanted to be. I knew I was not holding back at this point but hanging on. My right glut was really starting to ache and it radiated up my back (crusty old injury laid dormant till today, nice.)

Surprisingly, the hill miles didn't feel horrible, but manageable. When I reached the crest around mile 16, I considered dropping out. I couldn't fathom running 10 more miles without serious problems. I had a brief thought of Andrea and her recent surgery. It scared me into a near walk for about 5 seconds before realizing I was being dramatic. I resumed pace and convinced myself to keep going. I knew had just finished the hardest part of the course and some good downhill was coming. I also didn't want to walk by my family at the bottom of the canyon. I could just see them standing in the rain with their kids and homemade signs, waiting for me to WALK on by. "Thanks for coming out everyone to watch me on a leisurely stroll!" Nope, that wasn't happening, even if I had to run my leg to a nub, I wasn't walking.

My pace became a shuffled wog. My earlier conviction quickly faded as I told myself I could walk after the hills, but I knew it would come with a price. I wasn't going to start up again. My mantra here was "the sooner I finish, the sooner Steve (spouse) can dig his elbow into my tush." And that is for real, my friends.

Then Sheridan (Summertime) came. Oh thank heavens!! I cry babied for a mile or so about my glut, he was supportive and peppy. I saw Allie and James around mile 22ish followed shortly by my husband and kids. I tried to look cool while I passed, but was later informed by my daughter that I looked "dead" instead:) Thanks, hon!

Then things started to turn around in the final miles after Sheridan offered me his jacket. I began to feel my body again. My legs started to respond and I picked it up on the trail passing several men and one girl. Sheridan was very helpful in locating water, gels and paving the way for the tangents. At mile 24.5 (?) Angie appeared out of no where! Oh, her and Sheridan were life savors (saviors, savers? All of the above.) Their support and encouragement in those final miles was invaluable. I saw my parents in the last mile as well as my brother, Adam and wife, Emily. With the end in sight, I sprinted to a finish in ~ 3:12:05.

I walked straight to the massage tent and immediately a masseuse provide bitter-sweet torture to my limbs. My friends and family surrounded the table, offering words of encouragement and congrats. Seeing them all so soaked, evoked emotion of love and appreciation for such a loving support system. Thank you all so much! That, more than anything meant the world to me.

I wasn't certain on the results. I walked straight to my car and went home. I couldn't convince myself to stay another 2 hours in the rain for the awards ceremony that I wasn't even certain I would be apart of. I placed on the leader board in 8th (9th with one masters) overall and 2nd in my age group (once overalls are counted out?). Everyone was cold and wet today, the test was how we responded to it. There was no doubt some mentally and physically tough ladies that toed the line today. I'm inspired by these impressive athletes!

I need to make sure I leave room for a special THANKS.

To Bonnie, for helping with my taper plan and encouragement along the way. Allie, thanks for your strategic planning as well:)  

Burt, thank you for keeping my mind sane during my stomach flu/ taper week by playing lots of Dice with Buddies.

Angie, offering your support in that last 10ish minutes. For coaching me to a faster-than-I-would-have-finished, finish.:)

Sheridan, where to start. Taking time off work, driving from Idaho Falls early this morning to run that last 10k, then heading straight back. That wonderful jacket of yours! And, being so helpful and encouraging. I would have walked if it weren't for you. You were good for at least 8 minutes off my overall time that I would have otherwise blown. You're the best.

The countless messages from wonderful friends who believed in me. Thank you all for your support in this process. I have never felt so loved and supported in my life. 

Although I didn't get a PR and....well..hated did not enjoy the race, I still walked away with much graditude for accomplishing something so physically taxing, gratifyingly tough and mentally challenging, no matter the outcome. So grateful I can run.

Ohhhhh the splits-

1-6:42, 2-6:58, 3-6:44, 4-6:50, 5-6:59, 6-6:56, 7-7:08, 8-6:58, 9- 7:18, 10-7:07, 11-7:22, 12-7:20, 13-7:33, 14-7:28, 15-7:42, 16-7:31, 17- 7:30, 18-7:42, 19-7:33, 20-7:43, 21-7:48, 22- 7:39, 23-6:49 (coat effect:), 24-7:34, 25-7:30, 26-7:19, (.35)-7:00 

I wanted to document some of my after thoughts from yesterday's race, for future reference.  

Someone commented to me that If I had known about the conditions and outcome, that I might not have ran the race after all. It made me think, because if I knew the weather was going to be like that and I wasn't going to be close to a PR, I think the only thing I would have changed would be my race plan and perspective. I would have taken it easier and enjoyed the route with more stops and had a good "long run." However, I am so glad I raced it! Kam fist convinced me to run the race in the first place so I could gain more experience in this distance, and then to apply to SGM.

Lessons learned from Ogden Marathon

1. Wetness does not equal blisters. Wetness with heat produces blisters! Not a single blister on my toe. That is extremely rare for me but now I know why, there was no heat:)

2. Unless it’s a hot race, I don't need to hydrate at each stop. Every 6 miles works for me. 

3. GU's with the consistency of frosting are just stupid, especially when they are near frozen. Gels are so much easier to take! Also, frozen hands will not open them or let you turn on your player, have it all planned out and ready. Also, for me, Gu's without caffeine are fine, but Gu's with Caffeine are great... always, even at the start;) 

4. No trainers, only Kinvara's/racing shoes next time. It really felt quite a bit more taxing over the distance with heavier shoes. 

5. Just tell my family to see me in the last couple miles or at the finish line. What a headache to spectate most canyon marathons for most. It's fun to see friendly faces in the first half, but so not necessary compared to those last daunting miles when you really need the support the most.

6. Muscles can warm up in cold weather to a certain degree, but not if rain is in the equation. I totally discredited the rain and the cold factor yesterday. I was certain I would warm-up quickly. That was totally wrong and quite the opposite. There was no way to do it with constant rain, wetness, cooler temps and wind.  Muscles just won't work under those conditions. I learned this wearing the thinnest top I could find with shorts. I should have been wearing a long sleeve shirt or arm warmers, gloves, and tights. That would have at least given me the option down the road to shed clothes. That was the most important lesson I learned yesterday. Also, keep my shoes dry with bags tied around them at the start. A poncho would have been brilliant! I was severely unprepared and ignorant.

7. I needed to be more aggressive at the start and go with the ladies that I knew were not going to blow up at the end.  As smart as it is for others, I just don't race well when I hold back and try to negative split. It sabotages me mentally and makes me stale when the time comes to push. I would rather go out with the other ladies and either die together or succeed together. In the back I am always alone and not always successful in my plan. I really should have gone out faster than I did.

8. I do better with splits to follow rather than going by feel. I did horrible at that yesterday and my mind wandered often rather than staying on task every mile. However, I do admit that not following the mile splits really did make the miles go by faster, even though I suffering.

9. Give back and keep pacing others. Until it's given back to you, you never understand the how helpful it is in those final miles. A pacer in the last miles makes an amazing difference.

10. I was more prepared for hills than I thought. I was less prepared with tempos in my training. I also need to weight lift more. My arms are among the sorest on my body. I'm not sure if it's because I was frozen and tense or if they need to be conditioned more. That is something I defiantly did not consider as an important part of training this training cycle. Maybe it's an anomaly.

11. I tapered and rested too much leading up to Saturday. I was sick so I didn't have much control, but in the future if I am healthy, I do best with less taper and downtime. No doubt a balance is needed here.

12. Always take the following Monday off of work. Done.

13. Everyone has a bad race. Waaah, then get over it. My experience is not worse than anyone else’s, just my perspective and maybe that's what needs improvement. Learn and move on to make room for great things in the future. For the record, I have not cried.

 Also, I have learned different ways to get down the stairs, post marathon. 

http://www.youtube.com/watch?v=AowAqHO3GhQ

http://www.youtube.com/watch?v=-mIOGryLgks

http://www.youtube.com/watch?v=LNQxjO4Njaw

http://www.youtube.com/user/acornstairlifts?v=leTEArgHd7Y

I'd really like those last two installed in my house! 

Someone thought it would be a good idea to tackle landscaping the entire front yard, including lifting and hauling 8 boulders from the back yard to the front all by herself. Legs hate me.

1 mile TM walk and more landscaping. Almost done. Legs are sore in new areas.

60 mins total of bike and elliptical. Bosu ball one leg balancing. Lots of stretching and rolling out legs. Feel 90% normal today!

Easy 3 to test out the bod. Everything seems to be in working condition. So happy to discover my buns are still intact and not injured to the degree I feared on Saturday. A case of weak sauce only, which is harder to cure. Only small concern is right foot feels like a flare up of Plantar fasciitis, I think. I also think it will go away in a of couple easy days. Happy to be in better shape than I thought coming out of the marathon. Makes me feel like I didn't push it enough. Runners think strange.

Received this today. The Goal Foundation said that virtually no one showed up for awards.

 and proof it wasn't all bad...

Yep, two. 11:00ap when all was said and done. My two boys took turns jumping on the TM for the last few mins at 1 mph. Then the dog jumped on and we all watched it hit the wall in slow motion. Fun morning with lots of laughter. It's fun to not to not have an immediate goal right now. Today was just fun.

I was short on time today because I had to  get everything ready for my daughter's  birthday party. I reallywanted some speed, but remembered tomorrow's run could be near my race pace :). 7:30ap.