I Can Do Hard Things

5 easy miles on the home TM. Played around with incline again. My body felt alright again...yeah!

PT stuff, stretch and foam roll

I watched a Netflix documentary on Usain Bolt. He's fast!

5 miles on the gym TM

GU - set up power pump stuff

4 miles with Kellie - I went through 3 different TM. They all kept stopping and turning off. It was totally buggin and I didnt get my last mile in.

Power Pump solo - really like the routine

1 final mile to get 10 for the day. The gym was packed!

I had no mojo to get up at 5:00am to run this morning.  I still must be on holiday mojo.  So I ran at 5:00pm instead.  

I've been watching the "4 Minute Mile" on Netflix-good show.

1.5-2 on the incline-6.3-6.4 on the speed 

TT: 1:34...SLOW

15 minutes on stair climber to warm up

Power pump

PM:

20 minutes stretch-tens unit

5 trails miles around Lambert Park

TT:  57:56

AP:  11:34

Lots of crunchy snow to navigate through

1 hour 15 minute cross country skiing at Sundance.  Wowzer does this kick my tail!  I was dripping sweat and breathing SO hard.  I am really horrible on the downhill portion of cc skiing.  The cc ski doesn't have sharp edges like downhill skies do, so I have a hard time controlling my ski.  Such a rookie!!

One of the things I really like about cc skiing is that I get an amazing workout, but my body doesn't feel as hammered as when I run.

TT:  3:09:21

AP:  11:55

Elevation: 2531 ft

Splits:  11:19, 11:17, 11:32, 13:52, 13:16, 11:23, 9:35, 9:16, 9:33, 11:35, 12:25, 14:07, 14:54, 13:16, 12:02, 9:51

Route:  Potato Hill -- Ann's Trail -- Ann's Offshoot -- BST

Whoa...what a run!  The first 2.5 miles were wonderful then I continued on the little off-shoot trail I went on last time.  It was SO icy that I had to tip toe across the crazy parts.  I decided it wasn't worth my time.  

I got back to the singletrack parking lot and went on a down hill dirt road for as long as it would go.  Then I saw a trail map and it was the BST....nice to meet ya!  The conditions on the road started as very snowy then dirt (mixed in with a bit of mud).  I was really loving the downhill part.

Then it was time to turn around and that downhill turned uphill and I wasn't loving it so much.  The sun was out and I was so HOT!  I would pick a tree-rock-bush and tell myself I had to run to that spot then I could walk until another designated tree-rock-bush. Sometimes it was a long walk (it was a power walk though).  My heart rate was out of control but my legs felt fine.  Obviously a lack of elevation training!

Once I got back to the single track parking lot, I was able to run again.  

During parts of the run, I would feel frustrated that I couldn't go any faster on the uphill/icy sections.  But I did my best today and it was my first time doing 16 miles on a trail with 2500 ft of elevation.  Antelope 50 miler has 2500 ft of elevation - I would be curious to see how it compares.

I'm SO hungry now!  And I need to stretch REALLY good tonight.

5 very creaky miles on the gym TM before pump

Power pump (way too many teachers from my kids' school there....I guess I need to dress-up a bit more)

2 miles - 1 min hard/easy - 6.5mph-7.4mph

Power pump

8 miles-72:47....a bit faster than normal

Kinda wish I was skiing today

TT:  59:20

AP:  11:31

5 miles of trails at Lambert Park.  The trails were in better condition today than last week.  Still some crunchy snow to break through, but lots more dirt/rocks showing through.  

Skiing at Sundance.  It was probably in the top 5 of best ski days ever.  Good snow, great weather and lots of cool pictures (check out my Facebook page).  Tim even joined me during his lunch.

Great...great day!

TT:  1:48:11

AP:  8:14

8:27, 8:21, 8:17, 8:14, 8:23, 8:29, 8:35, 7:48, 8:00, 8:08, 7:53, 7:50, 1:08

I haven't been very excited about this race.  My training has been geared more toward trails.  I've also been doing less mileage/more cross training in hopes of keeping injuries at bay.  So I had NO goals or expectations for the race (therefore no stress!!).

The gun went off and I fell behind the 1:55 pacers (Jerry and Marci).  I felt like I was breathing way too hard so early in the race.  But I kept plugging along, hoping I could just hang on for awhile and not blow up.

I started to feel a lot better after a few miles and my breathing mellowed out.  I was able to attack the big hill from mile 6-7.  I could tell all the trail elevation was paying off.  As I was running the hill, I noticed a young man staying on my tail.  He was breathing really hard and making a big effort to keep up with me.  When we got to the top of the hill, I gave him a hi-5 and he had a very startled look on his face!!

I gained a lot of confidence from powering up that hill and really started to pick up speed.  My new buddy took off during the downhill, but quickly turned around and slowed down to run with me.  Miles 7-10 were great and I felt very strong and was able to pick up speed.  I passed the 1:50 pacer and asked him how close he was to his time....he had banked 30 seconds.  I felt like I could go faster and picked up speed some more and didn't want to get passed by the 1:50 group.  

At mile 11, I saw my good friend Britney and her kids!  It was such a moral booster to see them!  I also saw my buddy Kellie on the U turn and was surprised she wasn't further ahead.  I felt like I had one more gear to push it to the finish.  With Kellie's white jacket in the horizon, I tried to kick it the last 2 miles (along with my teenager buddy).  

I never caught Kellie (she was kicking it too), but she was a great "carrot".  At mile 12, my teenager buddy started to breath really heavy and I told him to just hang on for one more mile (we hadn't been talking at all).  It was a great finish and came in right behind Rachel (which is always a treat!!!).  My teenager buddy kept shaking my hand and was really excited about his race....good for you!

I was REALLY surprised with my time.  Last year, I had such great training (more miles...faster miles) and I ran a 1:46.  So on lower, slower miles...I was only 2 minutes slower.  Maybe that isn't a great comparison, but it gave me hope.  Maybe I'm not as in bad of shape as I thought I was.  

It was a great race with great weather and a great way to start off the 2015 season!

(I'm really going to be sore tomorrow!!)

TT:  1:46

AP: 9:40

A very slow and creaky run on the home TM.  I had lots of hop offs and stops.  My legs were definitely heavy and my hammies were tight!  My TM was super loud this morning too....maybe time for a tune up?

Off to ski for MLK day.

20 minute warm up on bike - hard push

power pump - new routine

2 mile - 24:45 - AP:  12:39 - 13:36, 11:08

accidently hit the save button on my watch

3 mile - 35:59 - AP:  11:54 - 13:45, 11:11, 10:41

Trail run at Lambert Park.  I decided to head up closer to the mountain and get some elevation.....it kicked my tail!  I was huffing and puffing!  And the snow was a bit tricky.

I registered for the Antelope 50 miler last night.  I put my "training plan" on the Trail and Ultra running FB page for some feedback.   I know I will have very minimal training, but I can't handle tons of miles.  So there were a few haters and a few encouragers......I should've kept my thoughts to myself :)

TT:  3:56:34

AP:  13:12

12:49, 12:40, 11:24, 12:21, 13:57, 13:01, 11:11, 12:09, 13:08, 12:28, 14:09, 12:34, 14:57, 14:58, 14:39, 14:44, 13:32, 11:44

I met Wendy at the Potato Hill trail head.  We headed south this time and I enjoyed learning a new section of the trail.  That section of the trail was in alright condition, but still a slow go.  This was my first time running with Wendy and we had a great conversation.  I really liked hearing about her Wasatch 100 experience.  I hope I wasn't too slow!

I dropped her off at the car at 7 miles.  I refilled my water, took a GU, and headed onto the trail that I usually go on.  Oh my...it was SO icy and when it wasn't icy, it was muddy.  I was feeling a bit frustrated because it was taking forever.  But I know any time on my feet is a good thing.  But I could have run a marathon in the amount of time I was out there!!!!

These long runs are such a reality check for this 50 miler.  Man....that is a long way to go!  But after talking with Wendy about her training (she didn't have high miles either), I think I will be able to finish.

Rest day.  Massage

5 miles before power pump 46:00

power pump

2 miles - 1 min on/1 min off

Power pump

3 miles 

My triplets turned in science fair projects today.  Go mom!

Hog Hollow Trail

TT:  1:08:47

AP: 13:44

Elevation:1100 feet

11:32, 18:01, 15:42, 13:25, 10:01

Whoa...what a run...errr...hike?  I've never done Hog Hollow before and it was a tad bit hilly!!!  The trail was clear from snow and just a little bit of mud.  But there was A LOT of rocks.  Big rocks everywhere.  So I never felt like I could go very fast on the downhill because of all the rocks.

3x

walking lunges

single leg hamstring lift

squats

side to side lunges

front raise

rows

T's

LLL

TT:  1:44

Easy run on the home TM (6.3mph the whole way)!  I didn't feel like running in the rain.  This is the first time I will do back-to-back long runs.  I'm doing 20 miles on Antelope Island tomorrow.  I kinda feel like I'm running "scared" right now.  Just waiting for an injury to come on....but all the little niggles are just staying little.  Hope I can make it through 3 more big runs.

Long stretch 

TT:  3:45

AP:  11:30

Matt and Wendy were kind enough to head out to Antelope Island to show me part of the 50 mile course.  There were a bunch of WMW out there.  Whoa....talk about fast talented runners.  I can't even imagine running that fast.  Ever!  Literal mountain goats!

I was afraid I was going to be the slowest person out there.  But Matt, Wendy, and Greg (we drove up with him) stuck by me.  It was cold and windy for several miles.  It seems the we hit the hilliest stuff first.  I think I can handle the race elevation.

We stopped for a minute at mile 10.  This may be TMI, but I finally had a successful outdoor potty experience.  Yeah!  It was extremely beautiful and we even saw a few buffalo.

Around mile 15, my gut started to feel like it was going to fall out.  Ever since I've had kids and do longer runs, I feel this.  It always goes away after a few hours.  I should probably get it checked out.  Good thing I love my kids.

Overall, I felt good.  As going as you feel for 20 miles.  But seeing all those elite trail runners out there made me realize once again, that I have a long ways to go.

I'm so grateful for good friends who showed me the way, ran slow with me, and answered ALL my questions.