I Can Do Hard Things

3 miles on the stair climber.  My water bottle kept falling off...annoying!

3x

10x adductor on pulley machine (each leg)

10x abductor on pulley machine (each leg)

10 one-legged squat (each leg)

10 lunges (each leg)

10 one legged hamstring lift

Stretching and foam rolling.  I am feeling good.  ITB and hip are feeling better.  I'm ready for school to start tomorrow. 

1 mile warm up

2.75 miles worth of 1 min/hard and 1 min/easy.  I did my hards at 9.3 and my easys at 6.3.  I did the last 2 hards at 9.5 and 9.8.  I felt much better after this speed session than I did last week.  My breathing was much more controlled and I was able to recover quicker.  I didn't feel like puking and my heart did feel like it was going to pop out of my chest.  

  .75 mile cool down

TM miles 40:44

This run seemed to take forever!  I was bored and tired!  Finally got through it.  Stretched and foam rolled.  Hip and ITB are feeling better - it seems to be the long runs that bug those.  Front right shin has been bugging alittle the last few days.  Something to make a mental note of.  

I haven't lifted in 2 days - definitely on Friday!

TM Mile 33:43

SOOOOO tired this morning!  No energy for weights..darn it!  I did my up 12 mph and down 10 mph workout.  I started at 6.5mph for the first .75 and went up to 7.7mph for the last .25.  Then back down to 6.7 and so on.  The last mile I only went down 8mph and sped it up to 9.3 for the last .25.  I was about to puke.

I did a few myrtle exercises to keep the hip in check.  Front right shin still bugs alittle. Stretching, foam rolling and a power nap.

Now it is time to sew my last 100 skirts. Blech.

Still having nightmares about getting my 400 skirts done in time.  Only 2 more weeks of insanity left!

I got to the gym around 6:30am.  I really wanted to get some lifting in this morning even though I wouldn't have a lot of time

3x

10x squats on smith machine

60 sec plank

10xabductor on pulley machine

10x adductor on pulley machine

2x 6 mile runs.

The first 6 mile seemed to take forever.  It is that mental barrier of getting over the first half.  I decided to take a GU today instead of jelly beans - jelly beans take too long to eat and sometimes feel heavy in my stomach.  GU was much faster.

The second 6 miler didn't take as long, but I was getting tired (especially by mile 9).  BUT my hip didn't hurt at all.  Not one iota of discomfort!!!!!  But my front shin did bug. One thing after another.

1:51:12 -9:28, 9:22, 9:23, 9:19, 9:22, 9:16, 9:30 (reset TM), 9:12, 9:13, 9:13, 9:07, 9:01

AP was 9:16.  I thought that was really slow.  So I went back through my training log to see previous 12ish mile runs from last year and what their AP was

9:27 - 12 mile

9:30 - 12 mile

9:15 - 13.33 mile

9:59 - 15 mile

9:45 - 11 mile

8:48 - 12 mile (near the end of my marathon training)

8:59 - 12 mile (last 12 miler before SGM)

After doing this research, I felt better about my pace.  That is one positive about TM - it will keep you consistent.

Just as I finished, I saw my hubby's boss.  I was a sweat BOMB (none of this glistening stuff....more like a sweaty pig).  I was a bit embarrassed - I'm definitely not a "cute" girl at the gym!  Oh well....what do you expect after 12 miles.

Lots of stretching and foam rolling (ITB was achy on the roller, but not during the run).  Ice bath - but I don't think I filled the tub full enough (how full are you suppose to fill it???).  It didn't even cover my knees.  I was so cold before I got in the tub...brrrr......

Grocery shopping and sewing...fun....

34:27 TM Miles - up 12 mph, down 10mph

3x

10 squats on Smith Machine

10 sits on Smith Machine

60/60 side planks

SO so so tired.  Front shin still bugs.

I'm having a hard time this week.  My deadline for my sewing project is getting close and I'm worried I won't finish in time.  My front shins are totally bugging me and any hint of injury makes me depressed.  I'm tired and worn out.  I'm tired of asking my hubby to be Mr. Mom for the last few days while I finish the sewing project.  Blah...Blah...Blah...

4.5 miles on TM

1 miles wu

2.75 miles 1 min/on - 1 min/off.  "Ons" were 9.4 and "offs" were 6.1.  I was totally sucking wind.  This workout seemed 10 times harder than last week.  My breathing was labored, my body was tired, blah, blah, blah.

.75 cool down

Stretching and foam rolling

ART done on shins....that hurts!

It was super hard to drag my hiney out of bed this morning.  But I did and it was cold.  My breathing was very labored and 5 miles seemed to take forever.  Shins still sore from ART.  Ouch!

46:33 TM miles

Stretching and foam rolling

9 more lbs to go (more on this later)

3x

10xadductor on the pulley machine

10xabductors on the pulley machine

10x one legged squat (on each leg)

10xleg press

60/60/60 planks

8 miles on the TM.  I did two four mile runs.  The first 4 miles were good - 37 minutes.  My stomach was funny.  Took a GU.  Got 2 miles (18 ish minutes) into the 2nd run and had to make an emergency potty stop. Second 2 mile run (17 minutes)

Huffing and puffing and heavy legs.  Sigh

Stretching and rolling

It sure was nice to sleep in today.  Makes me feel like a normal person and not a walking zombie.  PLUS...I had more time to lift.  This will probably be my only day to lift - I don't want to be sore for Saturday.

3x

10 squats on smith machine

10 sits on smith machine

60/60/60 planks (side planks on hand and not arm)

10x adductors on pulley machine

10x abductors on pulley machine

10xhamstrings one legged lifts

3 easy recovery miles. 27 ish minutes.  Felt good

Foam rolling, stretching and icing.

Brrrr......  I had dreams last night that I was sewing one of the shirts wrong.  I kept waking up.  Dumb.

10 minutes warm up at 6.4 mph

12 sets of 1min/hard (9.3 mph) followed by 1min/easy (6.1 mph) - which was 3 miles-ish.  These sets felt SO much better  than last week.  My legs felt fresh and though I was breathing hard, it was controlled and never near puke zone.  Once I hit the 20 sets, I'm going to try bumping up my speed.  I felt very pleased with the workout.

Mild soreness in the hammys from lifting yesterday.

Stretching, rolling, ice and 45 min power nap. 

I'm hoping to be done with sewing tonight or tomorrow.  It will be a total of 300 dresses, skirts and shirts.  I just ran out of time for the last 100 dresses (that would have been another 100 hours).  Thankfully, my employer ran out of time too.  So it all worked out.  Now I need to get my house in order....it needs a good cleaning.  I need to do a lot of ironing, cook a decent meal and spend some quality time coloring or playing with play-dough with my 4-year old.  Hooray!

37:05 TM Miles

I felt really creaky after yesterday's speed work.  My hip started bugging in the middle of the run.  Blech!

Stretching, a few hip exercises and rolling

Sewing is DONE DONE DONE!  I've never felt such sweet relief!

Plus today and tomorrow are rest days in preparation for Painters Half.  My hip is still really bugging me.  I DON'T get it!  I've been doing all these hip exercises.  What gives!

I did about 30 mins of stretching, rolling and icing this morning and will do another session tonight.

My house is getting cleaner by the hour!

Another rest day.  Hip is still on FIRE!!  I went to see the PT today.  He said that the hip flexor and piraformis was strained and weak.  He did estim with heat, ultrasound and a massage on it.  He was very surprised at how many of the stretches I already knew (for the hip flexor and piraformis) and how flexible I was.  He video tapped me running and we looked at it.  Such ugly form! 

I'm suppose to come back for a few more visits. I really want to correct the "thing" that is causing my hip to hurt.  It has been aching ever since I had kids.

1:55:41

AP:  8:52

I was really excited to head down to St George for this race.  I was done with all my sewing (which was such a huge relief) and I was anxious to see where my fitness was.  I was hoping to run around 2 hours, but wasn't sure.

  I was planning on going down alone - hubby had various commitments, so I decided to make it a whirlwind trip.  But last minute, my neighbor decided to join me and I was SO glad she did.

We left right after my PT appointment and had a wonderful chat on the way down.  We went to the race expo (bought a rain jacket), dropped off a car-load of dresses/shirts/skirts and then checked into the hotel.  We were both starving, so we got some pizza. 

We went to bed early and I slept GREAT!  After a bagel and orange, we headed over to the Dixie Center.  I saw SO many people I knew - Callie, Smooth, Karen, Carolyn, Kelli, Rachel, Cheree, and Lowell.  But the most exciting part is I saw a GREAT friend from when we lived in AZ.  Jen would help hold our triplets during church.  She was divinely inspired to be my good friend during that time in our life and I will forever be grateful for her kindness.  SO I was really excited to see her.

The gun went off and my legs were creaky.  It took me such a long time to get into a groove!

1 - (9:06) - Feeling good, but moving slow

2 - (8:57) - Still moving slow, but starting to warm up. 

3 - (9:10) - Quick water stop.  Ran with Lowell for awhile.  He has so many stories to tell. 

4 - (8:44) - Decided I needed to stop talking with everyone and start running. I put in my earbuds and focused.  Lots of hills.

5- (9:06) - Another water stop and more hills.  Saw my friend Collette in the distance and wanted to catch her.

6 - (9:10) - Took a GU and continued to climb.  My hip felt just like it did at SGM.  I wasn't sure how long it was going to last.  It was nice to run with Collette.

7 - (9:26) - Last big climb.  Once I got to the top, my legs decided they were warmed up and were ready to run.  My breathing was very controlled and I thought I would give it a good push to the finish if my hip would allow it.

8 - (8:28) - I was feeling so wonderful and just wanted to hang on for as long as I could. 

9 - (8:50) - Just trying to hang on.  Breathing still felt good, but hip was hurting.

10 - (8:37) - Still can't believe how good I was feeling and was *waiting* to blow up.  But it wasn't coming.  Weird :)

11 - (9:16) - Last water stop and GU.  As I was rounding the corner, I could see Karen.  She was just through the water stop and was COOKIN'!  I kept her in sight and wanted to try and catch her.

12 - (8:21) - Karen kept picking up the pace and was looking SO strong!  I finally caught her with a third of a mile left.  I was surprised at how good I was feeling and just wanted to finish strong.

13 - (8:05) - AC/DC's song "Thunderstruck" came on my Ipod (admit it, everyone has an old 80 F-DUDE song that motivates them).  I was getting close to puke zone and knew if I pushed it I could hit 1:55:00. I was so glad it was under 2:00 on a hilly course

I have never felt this great at the end of a race.  It is an amazing feeling! 

I decided to go back on the course and see Collette and Jen.  I was able to cheer on Collette, Callie, Carolyn, and Jen.  It was really raining hard and I was starting to freeze. 

Just then, I saw Jen round the corner.  I love to be a LOUD cheerer.  I hopped in and ran her to the bridge.  It was SO exhilerating to do that!  I met her at the finish chute and was able to get a big hug!  It was such a sweet moment!

I found Collette and we hurried to the car.  We were both so wet and freezing.  I was SO not looking forward to my ice bath :)  I filled up the hotel garbage can with ice, but could only last 5 minutes in the tub.  BRRRRR.....  We showered, pigged out at Cafe Rio and drove a scary, snowy, rainy drive home.

My hip is super sore and tight.  Sigh.....  More ice tonight.  It was such a great weekend!  Thanks Tim for supporting my *drug* habit!

Today was all about recovery

SLOW 1.5 miles on the TM (I walked the first and last quarter mile)

3x

10xadductor on the pulley machine

10xabductor on the pulley machine

foam rolling

60/60/60 planks

20 clams

firehydrants

SLOW 1.5 miles on the TM (walked the first and last quarter mile)

more foam rolling and stretching

I feel really great after Saturday's race.  My hip was very achy on Saturday and has progressively gotten better (lots of icing and stretching).  I could feel it while I was running this morning, but it was definitely better.  Massage today :)

TM Miles 41:25

We are taking the kids skiing on Saturday and I was trying to figure HOW I was going to fit in 14 miles before 8:00am (considering the gym opens at 6:00am).    It kept me up all night.  Dumb.  I know!

I felt really super on my run today.  No leg stiffness (only hip aches and pains).  The miles flew by. 

Stretching and rolling

TM Miles - 5

40:22

10 minutes warm up

12 sets of 1min/hard (started at 9.3mph, then 9.4mph - my last was at 9.5mph and it felt awesome) and 1min/hard (6.1 mph)

5 minutes cool down (I wanted to stay within my 5 mile range today)

Foam roll and stretch x2

1 hour nap (preschooler was home sick and I totally took advantage of the cuddle situation).

I was really surprised at how good these felt.  As I was telling my hubby this morning when I got back from the gym, it is so nice to see hard work paying off.  Speed work has always made me "freak out" alittle.  But I am SO seeing the benefits of it.  NICE!

So I am running Ogden Marathon in May.  My 18-week "training plan" started 2 Sundays ago.  But I have NO idea what kind of training plan I should use.  For my first marathon, my highest weekly mileage was 40 mpw and no speed.  I want to do more speed and a few more miles, but I really don't know where to begin.  Decisions.

3x

10 adductors on pulley machine

10 abductors on pulley machine

60/60/60 planks

fire hydrants

3.5 mile run on TM 31:40 

I felt good, but piraformis was a bit tight today. 

I went to PT this morning too.  I was feeling a bit frustrated.  I keep getting the "aides" to show me exercises.  The majority of the exercises have been too easy.  I keep telling them, this is what I have been doing...I need something more advanced.

So finally I met with the head PT and I was sweating within minutes of him working with me.  I feel bad for continually saying "these are too easy", but I'm not going to pay money for easy stuff. 

Big run tomorrow....hooray!!!

TM Miles - 14

2:10:40

9:27, 9:22, 9:39, 9:07, 9:24, 9:17, 9:44, 9:14, 9:22, 9:21, 9:22, 9:12, 9:19, 8:25

We were taking the kids skiing today, so I had to get my run done early.  I didn't want to go outside in the dark (and cold), so opted for the TM.  This is the farthest I've ever gone on the TM.

I did a 6 mile run first.  This seemed to take forever.  My legs took a long time to warm and I knew I still had a long time to go.  After the first "leg", I reset the TM, took a gu and water and stretched for a minute. 

Then I started my second 6 mile run.  I watched another "Law and Order".  It was sad when I would see people come in, run 6-7 miles and do weights, then leave and I still had several miles to go.

After my second "leg", I reset the TM again, took a gu and water and then started my last 2 miles.

My body felt good.  I could definitely feel my hip/piraformis, but it didn't prevent me from running.  I did a lot of visualizing from last week's race to help pass the time.

Stretching, foam rolling and a LONG ice bath.  Foam rolled again when I got home.  Showered and headed up to Park City to watch all my ski bunnies!

My shins are definitely bugging this evening.  More icing.

No run today.  Sinus infection is underway.  Head pressure, body aches, sore throat, fever.

Shins are totally on fire.  Hip feels good though.

Unplanned rest day :(

4.5 TM Miles

41:12

I am really SICK of running injuries.  I feel like every day something else is starting to hurt. What in the HECK am I doing wrong!!!!

Started slow to see how shin would feel.  Right shin (right smack dab in the middle of the shin) has been really aching the past week or so (probably longer than that...but I just passed it off as shin splints).  My hip has felt really great after Saturday's run. 

Shin felt fine during the run, but have been aching all day even with ice.  Just the thought of a "wipe out" injury makes me go into a deep dark depression.

At the risk of being a hypocrondiac, I made an appointment for Thursday to see my sports medicine doctor.  I'm sure they laugh at how crazy I am once I leave. 

3x

10xsquats

60 front planks

10 adductor

10 abductor

stretching and foam rolling

3 miles on the stair climber

2.5 miles on TM

Shin was bugging all last night.  Felt ok on the run/stairs.

I went  to PT this morning and he made an interesting observation.  I am a suppunator - most of my weight, I carry on the outside of my foot.  Even when I am just walking or standing (when I balance on 1 foot, I immediately move to the outside of my foot to find my balance).

He made the comment that I need to use more of the inside of my foot.  "That is why God my the first metatarsal the biggest and you are using the smallest metatarsal".  When he had me do some hip exercises, I started sweating immediately and got fatigued fast.  Hence, they are very weak.  Duh.....

But I was pleased that I worked with him and not an aide.  They kept saying how flexible I am which is weird - I keep thinking I need to do more yoga.

I just hope to keep taking steps forward....not backwards.

Stretch and foam roll

Designated rest day.  I wore my PT tap on the shins all night and wore compression socks all day.  Is it normal to have one spot on the shin that hurts more?

I get so frustrated when I take 3 steps forward and end of taking 2 steps back.  I have such a LOVE/HATE relationship with this sport.

So I watched some awesome Coach Jay Johnson videos last night on general strength training for runners.  GREAT STUFF!!!!!  So I got a few minutes early, so I would have enough time to get them done today.

3x

10 on each leg x Lunge matrix

10 lateral leg raises (straight foot, pointed foot in, pointed foot up)

balancing stuff from PT

I only got one set of planks in before I ran out of time.  The stuff above took me 30 minutes.

4 mile run on TM.  34:27

I did my up 12 mph, down 10 mph.  I started at 6.4 mph for the first .75 miles, then up to 7.6 for the last .25 mile.  Then down to 6.6 mph for .75 miles, then up to 7.8, etc, etc

I felt super good.  Controlled breathing.  I could feel my shins, but they were better than they have been (I wore my compression socks). I still trying to figure out how to run on more on the inner part of my foot rather than the outer part. 

I went to PT and had another sweat fest.  1 hour of various hip exercises. 

Looking for new couches today.  Home decorating totally stresses me out - it is NOT one of my strengths :)

1:51

AP:9:07

9:13, 9:46 (BIG HILL), 9:34 (BIG HILL), 9:04, 9:18, 9:20, 8:31, 9:00, 9:24 (BIG HILL), 8:37, 8:36, 8:02, 9:13

Pioneer house to Farmhill Road to Mcdonalds up to Highland

This was my first run outside (other than my SG Half) since Oct/Nov.  Ughhhh....  Too long to do alone!

I dressed just right today and it was perfect weather.  I really struggled the first 6 miles.  Lots of 1-mile hills to climb.  I always struggle mentally the first half! 

FINALLY got to my turn around point, took a gu and water and saw a group of runners coming out of a side street.  I tried to catch them - just about did (hence the 8:31 split), but then they turned and I had to go straight.  Ughhhhh...

The way back wasn't as hilly, but I was getting tired of running and wanted to get home.  I put these inserts in my shoes that the PT gave me and they made my knees and ankle tendons bug.  I did 2 sets of Glute exercises yesterday and my buns were on fire.

Got home and my hiney was so tight that I decided to take a warm shower, eat something - then stretch.  The inside of my knees are still achy.  My shins are just a tiny bit creaky - so I'm feeling good about that.  Hip feels great.

SO tired...hope to go to bed EARLY!  I need a buddy for next week :)

1.5 miles easy recovery run

15 minutes on the bike

Legs felt really great on the run.

3x

lunge matrix

PT balance exercises

lateral leg raises/pointed toes/straight up (I think these are what made my hiney so sore on Friday)

Stretch and foam roll

TM Miles:  44:27

10 minutes warm up

13 sets of 1 min hard/1 min easy (hards were 9.3 for the first eight, then 9.4 for the next 4, then 9.5 for the last one....6.1 for the easy)

.75 mile cool down

I felt good on these sets....not SUPER, but good.  I missed last weeks speed workout, maybe that is it or they were just harder today.

1 set of side to side/diagonal lunges

1 set of lateral leg lifts with pointed toes down and up

Foam rolling and stretching

TM Miles:  50:14

Nice easy recovery run.  Everything felt good...hip just a tiny big achy, but very minimal.  I was just bored.  I'm tired of watching all the junk on the news.

1 set of lateral leg lifts/toes pointed down/up/regular

side to side and side to back lunges

stretch and foam roll

PT appointment this morning.

B6 - that always makes me break into a good sweat!  Lunge matrix.  I asked them for a "cue" to help me run more on the inside of my toes (instead of the outside) and Buck told me to think of my feet running on the 11 and 1 o'clock.  They gave me some good ideas about using my core versus using my arms. 

I know this is a muscle memory game to help get my form to where it should be, but I'm ready for it to be correct now :)  I guess I'm not very patient!  There is a reason why Heavenly Father sent me 3 kids at once!

TM run:  26:15

1 mile warm up at 6.5mph

1.5 mile tempo run (started at 7.0 and ended at 8.0)

.5 mile cool down at 6.7mph

I should have run this harder.  It felt way too easy.  My breathing was completely controlled and my legs felt great (they were a bit creaky at the start, but after the warm up they felt fine).  I guess I needed to leave something left in the tank for tomorrow's 14 mile long run.

3x

lunge matrix

B6 balance

lateral leg lift (toes regular/pointed in/pointed up)

firehydrant holds (bent leg/extended leg)

one-legged bridge (ouch!!!!)

side shuffles the length of the short side of the basketball court 

I need to be doing this stuff everyday, but I just run out of time!

Off to paint my entire upstairs... BLECH....

2:07:00 

14.0 miles

AP:  9:05

9:09, 9:24 (climb into alpine), 9:34 (climb into alpine), 9:24 (climb into alpine), 9:02, 8:53, 9:26(climb in highland), 8:56, 9:00, 8:59, 8:47, 8:48, 8:50, 8:04

I got up at 7:00 and ate.  The sun was just about up, so I got dressed and out the door.  It was beautiful outside....I LOVE this cooler (not cold) weather.  PERFECT running weather!

I headed UP to Alpine Hwy.  I hope that living by the mountains and running all these stinkin' hills pays off some day!  Once I hit Heritage Park, I headed West.  I crossed Timp Hwy and meandered UP through some neighborhoods till I hit my turnaround point.  So I ran through American Fork, Alpine, Highland and Lehi.

I was very surprised at how good I felt during this run - mentally and physically.  Miles 7-10 I became very bored...still far away from home.  Once I took my 2nd GU and water at mile 10, I felt much better. (First GU was at mile 5).

My hip and shins felt a bit creaky near the end, but that is normal.  Such a different run than last week.  HOORAY!

A little stretching, a lot of foam rolling and an ice bath.  I painted all the Blue and Gold cub scout banquet banners today. 

Recovery workout.  3 easy peasy miles on the stair mill.  Sweat fest 5,000.  Honestly, WHY does that darn machine open every pore and shoot out gysers?

I was a bit sore after my long run on Saturday.  Mostly my hips.  Nothing major and I felt great today.

3x

60/60/60 planks

12 lateral leg lifts (regular toe, pointed in toe, pointed up toe)

12 side to side lunges

12 cross over lunges

shuffles

Foam roll and stretch

I've lost my voice again.  I started to get a sore throat Friday night.  I laid-low on Saturday and took 2 naps.  But last night, my voice was going.  It always freaks my kids out when I talk funny.  It is like they are afraid I won't be able to take care of them if I can't talk. 

I turned my light off last night to go to bed at 9:20pn.  AWESOME!  I slept so good and felt refreshed when my alarm went off at 4:45am.  I still don't have a voice, but am feeling a lot better.

6 TM Miles 55:05

Just a normal base building run.  My legs felt good, though my hip was tight. 

I only had time for 1 set of the following:

60/60/60 planks

side to side lunges

cross over lunges

lateral leg lifts(toe pointed regular/pointed to the side/pointed up)

stretch and foam roll

Now that it is mid morning - my right shin is bugging.  I have been wearing my compression socks today.  Something to keep an eye on.

I went to bed again last night at 9:20pm...I think this will become a habit!  Again, I felt wonderful when I woke up.  My voice is back, a bit scratchy, but at least I can talk.  I was a bit more coughy this morning on the run.  Everything needs to come out.

10 minute warm up

14 sets of 1min/hard and 1min/easy.  "Hards" were at 9.3mph for the first 6, 9.4mph for sets 7-13 and 9.5mph for set 14.  "Easys" were at 6.1mph.  My last 5 sets were hard.  My legs were getting tired and I was coughing a lot (hence the lungs hurt some).  It was good, but not super. Is speed work ever "SUPER"?

1 mile cool down

Total time - 44:27

3x

linebackers

fire hydrants holds (leg bent and extended)

stretch and foam roll.  Chocolate milk, shower, 45 minute power nap.  Paint upstairs!

3x

60/60/60 planks

10xhip flexor lifts on the pulley machine

10xglute lifts on the pulley machine

side to side shuffles across the short end of the basketball court

10x side to side lunges

10xcross back lunges

1 mile warm up

1.5 mile temp run (started at 7.0mph and ended at 8.0 mph)

.5 mile cool down - hips felt very tired after

stretching

I spent 5 minutes combing the gym for a foam roller and couldn't find one.  PUT THEM BACK ON THE RIGHT PLACE PEOPLE!

2:17:33

AP: 9:11

9:47, 9:06, 9:04, 9:43, 9:52, 8:56(turn around point...going down hill), 9:08, 9:02, 9:01, 9:28, 9:06 (starting on my own), 9:07, 8:59, 8:57, 8:12

I met Rachel at the JRP this morning and was excited to meet another blogger, Chad, and his neighbor, Richard.  I HAD THE BRIGHT IDEA to run north on the JRP since I have never been that way.  Sorry group, had I know just how hilly and windy it would have been.....

We ran 5 miles UP past the Thanksgiving Point golf course.  Saw an eagle.  Holy heck, those were some big climbs.  Stopped at the top of a mountain at mile 5, took a GU and some water and started back. 

The group was a bit faster than I was, but I was so grateful for the company.  I kept thinking about last summer when I ran my first 15 miler and how horrible I felt.  I feel like my fitness has definitely improved from 1 year ago.  I'm still very slow, but feel like I am moving in the right direction and at the pace my body can handle. 

One of the things I've really been thinking about is being a humble runner.  Sometimes after a good, strong workout, I get a bit excited/prideful/cocky about running.  Soon enough, something starts hurting and aching and I feel like I am going to fall apart. In Ryan Hall's book, he is constantly talking about being humble and letting the Lord guide you.  I agree Ryan, I agree.  I've still got a lot to learn.

We finished the 10 miles and I bid farewell to everyone (so sad to see them all go - thanks RAD for coming!!!!).  I refilled two of my water bottles, took a GU and some Gatoraide, blew my nose and started back out for 5 more miles.  I was very nervous to go on the trail alone after all the Provo River Trail attacks.  But I said a silent prayer, turned my headphones on softly and kept my eyes open. 

I turned around at 2.5 miles.  My hips really started to ache the last 2 miles.  Ughhhh....  I felt like I finished strong and was grateful to be done.  Such an amazing feeling. 

I stopped at the gas station to buy a bag of ice on the way home.  I was so starving that I grabbed a pack of chocolate mini donuts.  It totally defeated my running efforts, but they sure did taste good!

I stretched a lot and foamed rolled.  I had to talked with a construction guy about possibly finishing our basement, ate a peanut butter sandwich and finally took my ice bath.  A few hours later, the wall hit and I had to take a 45 minute nap.  Heavenly!

Recovery Monday!

Last night as I was setting my alarm, I realized that the kids don't have any after school activities due to the holiday.  AND no homework.  Meaning, I could workout when hubby gets home.  I'm SO glad I chose to sleep in and workout later.  I didn't feel like zombie today

2x B6

3x

10xhip flexor on pulley machine

10x glute on pulley machine

10xlateral leg lift with kick in

20xLLL with toe pointed in

20xLLL with toe pointed up

60/60/60 planks

10xside to side lunges (I was in the spin room and put one leg up on a big block...made it way harder)

10x crossover lunges

a few fire hydrants

3 miles on the stair mill.

LONG stretching session and foam rolling

One final Valentines sugar cookie...should I eat it or give it to hubby? 

10 minute warm up

15 set of 1 min hard/1 min easy.  

Hards=9.3mph

Easy=6.1mph

1 mile cool down

Today's workout went VERY fast.  I must have gotten caught up in the news because when I was figuring out how many sets I had left, I only had 4.  Usually, I still have a ton.  I felt good today.  Breathing was controlled and I felt in control.  My hips are super super super SORE today.  Both of them (usually it is just the right).  I hope this whole "changing form" this is just working muscles that haven't been used. 

I did one B6 at the end and was dripping sweat all over the floor.  NICE!

Stretch and foam roll

6 easy recovery miles.  Unfortunately, these miles didn't fly by today as they did yesterday (granted, I ran them MUCH faster yesterday).  But they are done.  Shins are feeling good and I've been wearing my compression socks daily.  

I went to the chiropractor yesterday to have him adjust my hips.  They felt better yesterday afternoon, but were very achy during the run.  I'm taking off Thursday and Friday in preparation for the Dogtown Half Marathon on Saturday.  Hopefully that will give them some time to mellow out.  I've heard this is a hilly course...great!

TM Miles - 55:00

AP: 8:43

Tim and I left American Fork around 12:00pm on Friday.  I was so excited he was coming with me (to support my *habit*).  We stopped in Washington city center to pick up my race packet.  They gave away shorts instead of shirts.  They were nice shorts, but have "Get Bit" on the back of them...lame!

We checked into the hotel, ate some pizza at the Pizza Factory and decided to see the movie "This Means War" (which was very funny).  I got to bed around 10:00pm.

I slept great but my hips were still aching.  I guess you never know what to expect on a race morning.  Since it's been 4 weeks since my last race, my main goal was to beat my 1:55 St George Half Marathon time.

Tim drove me to the start.  I was very surprised to see how small the race was (405 runners versus 1400 for the SGH).   Though it was a bit chilly, the sun was shining and it was definitely going to warm up.  They played the National Anthem - I LOVE when they play it!  I was so grateful I was able to run today (versus not being able to run).

Mile 1 (8:02) - It is always hard to judge how fast to go out on a steep decline.  They had the race running on a tiny trail.  I finally got off the trail and ran on the shoulder of the road - too many people.  I was really worried I had gone out too fast.

Mile 2 (8:25) - Still very down hill.  The wind was blowing from the side and my eyes kept watering.  I had tears running down my face.  Nice!  Hips are definitely aching and I'm hoping that they will stop soon.

Mile 3 (8:43) - Still down hill.  We start running on a dirt road.  Thankfully it didn't last long.  Water stop.  Feeling good.

Mile 4 (8:20) - Hell's Hole - the canyon's walls felt like they were close enough to touch!  There were a lot of "dips" - super steep decline...dip...super steep incline.  Those drastic changes are hard on the body.  The shade from the canyon was wonderful!

Mile 5 (8:31) - It started to flatten out which can be hard when you've been going down such steep declines.  Wondering when I am going to blow up!

Mile 6/7 (9:02/9:14) - Starting to climb.  I was pleased with how I handled these two big climbs.  I was definitely tired, but felt like I put forth an honest effort (knowing I still had a big climb at mile 10).  Water stop-GU.

Mile 8 (8:38) - A nice long downhill.  It was quite refreshing after a long climb.  I was starting to get tired.  I knew Tim was going to meet me somewhere along the course and I was getting excited to see him.

Mile 9/10 (9:04/9:22) - Climb, climb climb.  Tim joined in just before mile 10.  He knows me so well - he asked if I wanted stories (to keep my mind off of running) or just to keep quiet and run).  I only had enough energy to say "run".  Water stop - GU.  We got up through one climb, turned right on a street and started another climb.  When I turned that corner, I let out an audible"Uhhhhh". 

Mile 11/12 (8:45/8:39) - The course started to flatten out and we were running through farm country.  I was just trying to hang on at this point.  I looked at my watch and thought I could maybe hit a 1:52 if I could just hang on.  Water stop.  After this water stop, I started to feel the pukes coming on.  I hate the pukes.

Mile 13 (7:22) - I had a hard time figuring out where the finish was.  I knew the mile markers had been off and the race was slightly short.  I crossed the line and knew if I didn't get my breathing under control, I would lose my breakfast.  I had a volunteer run up to me and grab my arm.  I said I was fine and just need to stand here a minute and catch my breath.  He stood and waited a few minutes to make sure I was ok.  I was just hoping I wouldn't puke on his shoes. 

I grabbed some gatoraide and it made me feel more pukey.  I just sat for awhile till my stomach settled down. 

I was pleased with my time and effort.  I'm still trying to decide how this course compares to the St George Half marathon course...easier or harder.  I don't like having the steep decline at the beginning.  Though I felt pukey at the end, I think I pushed harder through the entire race (more so than SGH). 

We went back to the hotel, and cleaned up (no ice bath this time).  I had to sit for awhile and let my stomach continue to settle.  I'm so grateful for my husband who understand that sometimes I just need to be quiet (like during the race and at the hotel).  We ate a quick lunch at Cafe Rio (a pork salad does wonders for the stomach...NOT) and headed home.  Nap on the way home!

My hips are ON FIRE!!  I need to figure something out with them. 

St George Runner's Series DONE!

Honestly, I was not looking forward to getting up early this morning.  I felt like I had *just run* and my suitcase wasn't even unpacked with all my gear in it.  But it has to be done.  I knew I would totally regret not working out this morning.

3 miles on the stair mill - very slow and easy

1xB6

3x

10xglute on pulley machine

10xhip flexor on pulley machine

15xlateral leg left/toe pointed in/toe pointed up

60/60/60 planks

10 lunge matrix

20 donkey kicks

foam roll and stretch

SO darn tired!  But I feel excellent after the race.  My hips were ON FIRE on the way home on Saturday, but I felt nothing on Sunday.  Notta!  They are just a bit achy today (I'm hoping from all the hip/glute stuff I did this morning), but nothing like on Friday or Saturday.  One weird body :)

We've been watching my 2 nieces off and on for the past week while my SIL and BIL have been on a trip.  The 6 month old woke up this morning at 4:30am and I fed her a bottle.  I kept thinking to myself that I should just go to the gym, but I knew I wouldn't get my *power nap* in and wouldn't be able to function the rest of the day.

SO I ended up going tonight.  Late.  There are WAY TOO MANY people at the gym at night.  Too many dudes and dudettes.  But there are way better TV shows on (hooray for Paula Deen).  Also, I didn't wear a visor/hat...YUCK - what a sweaty mess.

6 easy miles - AP 9:12 - 55:13

I was extremely surprised at how great I felt.  Mild achiness in the hip - nothing major.  Legs felt good.  I kept it easy because I want to make sure I am recovered.  Awesomeness!

1 set of LLL - knee bent, toe out, toe up - 20/each

Off to bed to do it all over again in a few hours!

Instead of the "slow" box at the top of the screen where you put in your mileage, they need a "craptastic/ superslow/painful/put a gun to me now" box.  HOLY SMOKES....whatever greatness I had yesterday blew away with the snow storm.  

Granted it had only been 10 hours since I ran, but I felt horrible.  My legs felt like lead, I was breathing like I had just run a sprint and I had NO motivation.  I had to stop every mile and catch my breath (I was only running at a 6.4 mph....so sad).  Then when I did stop, I could feel the lactic acid slither down my legs.  I'm so darn glad this run is over because it was craptastic.  

Came home to find my 4 year old wide awake and wanting breakfast.  I did the *perfect mothering* thing...put her in front of the TV with a bowl of Life.  I took a fast shower and took a 30 minute nap.  I'm still dog tired though.  Glad this is all over.  Tomorrow is a rest day and a massage!

9.5 hours of sleep.  Massage (she didn't do it quite hard enough, but it was still good).  Relaxing day.  Feeling better about life

Hubby took the kids to an All Pro Dad's breakfast at the school, so I was able to workout later than usual.  

3x

10x adductor/abductor/hip flexor/glute on pulley machine

10xB6 on each leg

5xlunge matrix with weight

60 sec plank

25xLLL (bent knee/toe out/toe up)

My buns were burning today!

4 miles on TM.  After the first 1.25 miles, I decided to throw in a few surges to make sure my legs remembered how to move.  .25 cool down.

36:10 AP 9:02

2:31:00

AP 9:28

9:44, 9:35, 9:48, 9:59, 9:48, 9:45, 9:55, 10:28, (heading down) 9:15, 9:14, 8:59, 9:03, 8:49, 8:50, 9:04, 9:01

So I was stressing a bit about this run!  I was a bit nervous about running with a new group (I know I'm slow, but I didn't want to look like an idiot!!).  And it is 16 miles.  That is a long way for me! And my hiney was sore from yesterday's weights.

I woke up and asked my hubby if he wanted to run 16 miles for me....he just rolled over and went back to sleep!!  I got ready, ate, and headed out the door to pick up RAD and Chad.  We headed up to Highland HS to meet the group. 

The weather was beautiful!  Overcast and cold!  The fast group took off and the *rest* of us plodded up the canyon.  It was such a beautiful CLIMB!  We CLIMBED and CLIMBED and CLIMBED for 8 miles.  I really stink at CLIMBING!  I kept telling our group that I would talk on the way down. 

I stopped at mile 6 for a GU and water.  When Rachel and I got to the top, we stopped for a second to listen to the silence.  There truly is something magical about RUNNING up a mountain and basking in the beauty.  I feel like I EARNED that beauty (I did just run 8 miles up the mountain!!!).

RAD and I started down the mountain and basked in the downhill.  We still weren't going that fast, but it was definitely not as much effort and I could start talking!  Thanks for listening the last 8 miles Rachel!  Stopped at mile 12 for GU and water.

I was really starting to feel *creaky* the last few miles.  My feet and lower shins were hurting and I was getting sick of running!  We finally made it back to the parking lot.  What a beautiful sight!  I knew we would start to get cold, so I started the car immediately.  I stretched for a bit (buns were still very tight and sore) and downed my Gatoraide. 

I dropped off Rachel and Chad and quickly headed home.  I foam rolled and quickly showered.  We went to a baptism, grocery shopping, copies for primary and dinner at Chick Fila.  No nap for me today.  Ughhhh....I am going to bed at 8:00pm tonight.  I'm beat!

Rachel gave me some great advice about backing off my long runs and upping my weekday runs.  I need you to be my coach!  Thanks for a great run Rachel!

**As I was looking at the splits on my Garmin and let out an "ughhhh" and hubby asked what was wrong.  I told him my AP for the run.  He quickly responded, "Ummmm, you did run up Emigration Canyon.  You don't feel bad about that, do you?"  I'm so grateful he always knows the right thing to say.***

3x

10 squats on Smith Machine

60 planks

10 hamstring thingys...stand on one leg and lower the 25lb bar

25xLLL (bent knee, toe out, toe up)....burning!!!!!!

3 miles on stair mill - nice and slow, but oh so sweaty

foam roll and lots of stretching

I'm feeling good after Saturday's run.  My lower legs are tender...mostly shins and around the ankle.  Hmmmmm.....

I was in bed last night by 9:00pm.  I've been so tired lately.  

10 minutes warm up

15 sets of 1min "hard"/1 min "easy"

Hards=9.3 mph (I did the last one at 9.4mph)

Easy=6.1 mph

Cool down until I reached 6 miles (probably .75 miles)

48:15

I felt very creaky for the first half of the workout.  My legs haven't moved fast since Dogtown.  But once I got going, I felt good.  I was breathing hard, but I didn't feel like I was going to have a heart attack (except for the last one). 

Shins/tendons around the ankle didn't bug until after I was done.  I think that is still carnage from Saturday.  Surprisingly, my hips felt great.  I've been doing a million lateral leg lifts and those really seem to help.  We'll see.

Long stretching and foam rolling session.  Ice ankles and shins when I got home.  Off to paint new beams for the kitchen/family room.

I went to bed again last night at 9:00pm.  This may become a new way of life.  I felt great when I got up this morning and I am feeling ALIVE now that it is mid-day!

Recovery run - 65:00

7 easy miles on the TM.  I felt good.  I set the speed at 6.4mph and didn't touch it until mile 7 (then I had to hussle to get home).  I did some deep massage on my shins/ankles last night and they felt pretty good during the run.  Hips ached a bit and I realized I didn't do any LLL yesterday.  I did one set after the run....burn baby burn.....

Off to finish painting beams and then put down spring fertilizer (it had better rain/snow this afternoon).

5 TM Miles 45:22

I started slow and did a few pick ups during the run.  My shins were totally aching yesterday....maybe because I didn't run.  I did a deep massage on them last night.  They felt good this morning on the run.  But now (several hours after the run), they totally ache again.  I'm wearing my compression socks.  GO AWAY!!!

There has been way too much family drama going on in my house.  I'm so not the drama person and it is driving me crazy.  The beams got put up and look awesome!  There was a HUGE mess to clean up and I spent ALL yesterday washing walls, shutters, baseboards and the front of the cupboards.  I just need to caulk the beams and do some touch up painting.  But I'm taking a nap first :)

2:18:00

AP:  9:16

8:56, 9:17, 9:28, 9:18, 9:15, 9:18, 9:06, 8:48, 8:55, 9:08, 9:18, 9:18, 9:49, 9:33, 8:50

I'm still trying to process this run.  This goes in the "shoot me now" box (versus slow/fast) miles. 15 miles on the 123000 JRP.

I'm so grateful Rachel let me tag along on her run.  There is NO WAY I would have done 15 miles alone.  NO WAY! I was surprised to see our AP....it sure felt like an 10:30 mm. 

The first 7 miles, I was really dragging.  My legs felt like lead and I had a hard time getting going and my shins were aching.  I thought I might be done after 7 that is how crappy I was feeling.

We got back to the parking lot and I shed my gloves and jacket.  I wish I would have had on a short sleeve shirt (it was SO beautiful outside).  I was starting to feel a little better (my shin seemed to feel a little better too), but wasn't sure how much more I could do.  I was thinking to myself, "I can make it to 10 miles...just 3 more go".  Then Rachel talked me into several more :)!!!  Again, I would have totally bailed if I was on my own.  I'm so glad she did.  SO SO SO glad!

At the turn-around point, my feet started to hurt and I was running out of gas.  I could tell Rachel was starting to hurt too.  She's "pulled" me along way too many times when I've been gone-zo and I knew she needed a pull (but I wasn't sure how much I could do since I was already fried). 

We stopped at a golf course for some nice warm bathroom sink water.  I washed my face, took a gu, a gross drink of water and we headed out.  3 more miles to go.

It took everything I had to just hang on.  I kept thinking, "this is how tired you will be at mile 20...just hang on".  I think Rachel got sick of my motivational sayings....I wasn't very motivational :)  I just wanted to be done.  DONE I tell you!

We had to stop a few times on the way back.  I was ready for a break every time.  And my legs started aching every time we started back up.  Finally, we saw the parking lot.  I think my legs let out an audible "finally". 

I was too dillusional to take an ice bath or do any big stretching when I got home.  I took a hot shower, ate a sandwich and crawled into bed.  I was in "coma sleep".  I've been so unproductive today. 

I am nervous how my shins would react to this run.  They were so achy last night, but felt ok on the run.  Now (5:00pm) they ache and ache.  This is an easy week for me and if they don't perk up by the end of the week, I'm going in to the doctor. 

It's done and over.  I'm SO glad I did it.  I need to run more on tired legs....mile 19 at SGM was not pleasant and I want to overcome that "wall".  I hope today was one step closer to that.  I just hope my shins cooperate and I didn't make them worse.

Zero. Zilch. Natta.

I went to bed at 9:00pm Sunday night totally exhausted.  I didn't think twice about turning off my alarm as I knew it was a rest week.  Guess I needed a rest.  And I don't feel guilty about it.

4:45am came early this morning!!  8 miles on the TM.  1:14:00.  I set the speed at 6.4 mph and left it.  Nice and easy today.  Just boring early morning TV.  This is my first weekday 8 miler.  I'm getting fancy!

My shins felt good during the run.  I didn't feel them at all.  Now that it is 9:00am, I still don't really feel them.  I'm wondering...I never feel them during the runs.  Do they do better the more I run (as in I didn't run yesterday and they were achy???)?  Are they just "growing pains" because I'm putting on more mileage (I only add 2 miles a week)?  I have one spot that is more achy than the rest of the shin...normal?

It is suppose to rain on Saturday morning during the Rex Lee run.  Awesome.

3x30 LLL

Stretch and foam roll

Fire alarms went off again last night (it wasn't that long ago when we had the FD out because of the stupid alarms).  One of my daughters woke up screaming, "RUN to the neighbors driveway..RUN).  I pulled that darn thing out of the wall and quickly ushered everyone back to bed.  Stupid alarms.

Hubby was gone this morning so I had to run during while my daughter was at preschool.  I haven't run outside during a weekday forever.  I had speed scheduled for today and my feet felt very "floppy" trying to go fast.  

10 minutes warm up (a little over a mile - wanted to start on a even time)

5 mins hard (7:45-8:00mm...had to go up a big hill)/ 2 min easy

4 min hard (7:45ish)/ 2 min easy

3 min hard (7:30ish)/2 min easy

2 min hard

1 min hard (6:55 ish)/2 min easy

ran for awhile then 2 more 1min hard (6:35-6:40ish)

mile cool down

These felt very hard to me.  I was breathing very heavy and didn't feel recovered when the next one started.  I probably did them too hard (it is hard to figure out speeds on the road...much easier on the TM because it just makes you go!!!).  I had to stop a few times...lots of snot rockets today.  Darn allergies.

51:29 - 6 outside miles

AP:  8:35

9:26, 8:17, 8:15, 8:21, 8:20, 8:45

Rest tomorrow, 3 easy on Friday, race Saturday.  My goal for Saturday's race is to beat last year's time of 52:00 (for a 10k).

1x30LLL

I could really get use to this sleeping in business!

1.25 mile warm up

2 x .5 mile surge

.75 mile cool down

My legs felt a bit creaky the first little bit, but warmed up and felt fluid.  Off to the races tomorrow....hopefully the rain will hold off until 10:00am.

2x 30 LLL

Stretch, foam roll

We REALLY do have to write about THE GOOD, THE BAD, and THE UGLY on this blog right?  Unfortunately, I have had a lot of the last two categories and not nearly enough of the first!

I had high (er) hopes for this race.  I've run a lot more miles in 2012 than I had a year ago and I was really hoping to break last year's time.  Every time, I want to "race", I always get let down. Maybe my expectations were just too high. Maybe I should just give up running and be a professional Jelly Bean eater.  Heaven knows I've eaten WAY too many Starburst Jelly Beans!

My husband's office sponsored a "team".  I was the only runner who didn't wear the "awesome" green/yellow shirt.  Maybe that is why I ran so horrible :)  There were only 3 of us who ran the 10K (me, hubby and some dude) - everyone else ran the 5K.  Next year I think I will run the 5K. 

I put last year's time in the ().

52:23 (52:03)

AP: 8:33 (8:24)

Mile 1:  8:30 (8:55) - I was breathing hard right from the start.  I knew I started out too fast and was already thinking I was going to blow up!  Gradual uphill.

Mile 2:  9:02 (9:07) - BIG BIG BIG LONG hill going up by the Provo Temple.  We ran by an old basement apartment we lived in during college.  Still breathing way too hard.

Mile 3:  8:02 (7:53) - Start of the down hill.  We hit a brick wall of wind.  I had to put my head down to help block flying debris.  I kept my eyes nearly shut because I had so much dust/dirt flying in my contacts.  I just couldn't get the momentum going down the hill.  Already started to feel pukey and I still had 3 miles to go.

Mile 4:  8:26 (8:03) - Stopped for water and walked for a few seconds.  SO pukey.

Mile 5: 8:35 (8:23) - Stopped at another water stop.  Just trying to hang.

Mile 6:  8:49 (8:26) - I entered the track and started to get dizzy.  I had to puke, but didn't want to in front of all my hubby's coworkers (that would be a bit embarrassing).  Slowed down to the walk/shuffle. 

56.87 (1:13)

After I stood there for a minute, I snuck out of the track and went to find Tim.  It wasn't his best race either.  I ran him in.  It was getting really cold and the wind was still blowing, so we took off.  No cool down run, no stretching.  Just pouting :)

Live and learn.  Moving on!

My running schedule is a bit wacky this week because hubby and I are going on a trip.  YAHOOO....

6 easy recovery miles on TM

I felt good and legs felt fine.

55:56

2xLLL(30 lifts)

Stretching and foam rolling

I kept waking up last night fearing I had missed my alarm and didn't get my miles in.  Weird.

4:38am eventually came and I headed to the gym.  8 easy miles on the TM.  1:14:00.

I felt good, but was very bored.  I think that is an injury too...boredom on the TM.  I watched a few early morning cooking shows (definitely better than the news).  I had to wear my old visor this morning.  The velcro is wacked and it kept falling off.  Then sweat kept getting in my eyes.  Fun times on the TM.

1x30 LLL.

Stretched and foam rolled.

Got my mullet cut off yesterday.  I gotta look spiffy for the trip.

I went to bed at 9:00pm last because I was so tired from last nights constant waking up.  I woke up feeling refreshed and ready to run.

I wanted to get some sort of speed in this week.

Mile 1 warm up - 6.4 mph

Mile 2 tempo - 6.8 mph

Mile 3 tempo - 6.9 mph

Jumped off for 1 minute to get a drink and wipe off my face

Mile 4 tempo - 7.0mph (at every .25 miles, I bumped up the speed another 1 mph.  So I ended the 4th mile at 7.3mph)

Mile 5 cool down - 6.6 mph

Surprisingly, I felt really good.  My breathing was controlled and my legs felt bouncy and fresh.  I always have such a mental block coming into speed work.  But once I get going...it always goes by fast.

1x30 LLL

Stretch and foam roll

Rest day tomorrow and 17 miles on Friday.

3:40am...alarm goes off.  Surprisingly, I am awake and am ready to do my long run.  I thought my gym opened at 4:00am, but when I went to open the front door, the sign said 4:30am.  Ughhhh....I had to be done by 7:00am so hubby could get to work (he was going in late so I could get my run in.  He is AWESOME!!!!).  So I set a water bottle outside my car and started running laps around the well-light parking lot.  Yep - 100% LOSER!!!  But I was on a time schedule and had to take care of business!  I got in 2.25 miles (I think...didn't bring the Garmin, so it was based off of time).

Once the gym opened, I quickly grabbed my stuff and found my favorite TM.  I brought my hubby's Ipad and turned on "The Help".  I planned on doing two - 6 mile runs and then  a 2.75 mile run. (TM resets after 60 minutes and I wanted to end at an even mile).

I set the speed at 6.5mph (9:14mm).  The first 6 miles were very long.  I stopped at mile 4 (which was really mile 6) and took a GU.  Reset the TM at mile 6.  Took another GU at second set mile 4 (which was really mile 12). 

I was SO darn surprised at how GREAT I felt - I felt like I could have run forever.  I've had a fair share of hard and horrible runs lately.  I'm not sure why, but I really needed a good run.  I needed an emotional running deposit....too many withdrawals lately. 

I thought about upping my speed, but decided that if I continued to feel good, I would on my last set (which was 2.75 miles).  I had to bring 2 sweat towels and 2 hats.  It was hot in there today!  I had a sweet pile of GU wrappers, empty water bottles, tissues by my treadmill.  I got a few interesting looks from fellow gym-goers.

I continued to feel wonderful (no hip or shin issues).  So at bumped up the speed to 6.6mph and make the last 1.75 a temp run.  So at the risk of sounding like a dork, I do a lot of visualization when I run.  I know...dork.  Shut up - it works!  I was just so surprised at how great I felt AND "Eye of the Tiger" came on the last .5 miles.  I had the perfect picture in my mind that I had just BQ'd.  Maybe someday.

 I only had time to walk for a cool down for a few minutes.  My feet were tired, but no other aches or pains.  I contemplated doing another mile to make it 18, but didn't want to push my luck making my hubby even later for work.

I came home - stretched and foam rolled.

1.5 - LLL x30

I feel like I can go on my trip with no worries (I just hope I can find a place to run at the resort).  All the kid stuff is taken care of and I know they will have a lot of fun.  My long run is over (I have to do an 18 miler while I am there) and I plan on wearing my compression socks on the plane.  Just time to enjoy!

I just calculated my time doing 9:14mm x 17 miles = 2:36:58 (didn't get a true time since I had to reset the TM so many times).

After a long day of traveling, I'm very glad to be sitting in an air-conditioned hotel room.  The fitness center has treadmills, towels and water.  Enough for me!  Except it is very warm and humid...makes for a sweatier mess.  I'm so glad there is a TM and I can get a few miles in.

3 easy shake out miles with hubby.  

Time to go PIG OUT!

We went to church today at the local branch.  It was the best service I've been too in a very long time.  The branch's building was only 2 years old (about 80 active members).  It was so beautiful and simple.  I was very impressed that they started at 9:00am sharp!

It was fast and testimony meeting.  The testimony of these sweet members were powerful.  No showiness or "trying to keep up with the Jones".  Just a pure and simple testimony.  My cup was filled.

I met a boy (probably 12-ish) who was recently baptized.  Then he converted his younger brother and eventually his Grandmother.  They walk to church every week.  It was several miles too.  Makes me grateful!

After housekeeping tried to clean our room at 7:15am, I couldn't fall back to sleep.  So I hit the TM for 8 miles.  Unfortunately, the TM stops every time you get off.  I had to keep track of the miles in my head and didn't even try to keep track of the time!

I ran 7.25 miles at 6.4mph and the last .75 I keep speeding up!  I guess I was afraid I was going to miss the breakfast buffet :) 

Legs felt a bit heavy today.  Too much lounging and eating!  I stretched for a bit and did 1 LLL set.

We went shopping this afternoon.  As we were driving into the city, I began to understand the magnitude of JUST how poor the country is.  Sure, our resort is beautiful and luxurious, but everywhere else is DIRT poor.  Makes me grateful!

We got up early this morning to go snorkeling with the sting rays.  I've decided I don't like swimming with "wild life".  Ughhh... they really freaked me out!  I snorkeled for awhile and decided I had had enough.  I sat on the dock with a few other wives!

When we got back, we laid by the pool for awhile until the lunch buffet was open.  The sun sure is hot here.  Took a long nap.  Then finally decided I should get my run in.  

So with a full gut, I headed to the fitness room.  The hard part about running here is the heat.  Oh man....it is stiffling!  Within a minute, I was already purfusely sweating.

10 minutes warm up - 6.4 mph

15 sets of 1 min hard/1 min easy

hard=9.0-9.3mph

easy=6.1 mph

Usually I do all the sets at 9.3 and above.  Not today.  I'm not going to worry about it though.  I was still stuffed from lunch and it was SO hot and humid.  At least I got some speed in today!

I finished at 4.88 miles so I decided to just walk the rest for a cool down.  Off to another buffet.  Too much food and WAY too many smoothies!

I decided I needed to get my run in today before any buffets.  I had to switch TM's, so my times were messed up again, but I did get my mileage right.

I set the speed at 6.4mph and the last mile kept bumping it up.  It wasn't quite as hot today in the fitness center.  Hooray.  My hammies and calves were very tight this morning - must have been from the speed work yesterday.  

I watched True Grit during the run today.  Such a great movie!

LONG stretching session (they don't have a foam roller here :(   ). 

3x LLL

Off to the breakfast buffet and a morning for lounging by the pool.  Hard, hard, hard life!!

My shins have been doing wonderful for the past week until today. The right shin (and in the usual spot) was very achy. Since I'm doing my long run tomorrow, I decided to make today's workout a run/walk. I ran half and walked half.

I got a massage this morning to help loosen up my hammies and calves. Tomorrow is going to possibly be a very long...long run.

More buffets, lounging my the pool and finishing my 800 page book.

Wowzer....what a run! I had to do my long run today as we are traveling back home tomorrow. I definitely don't mind having two rest days in a row.....not at all!

I had a hard time sleeping last night because I kept thinking about this darn run.  All my runs this week have fallen into the "just okay" department.  It is SO hot and humid....the complete opposite of what I am use too.

I finally got out of bed at 7:00am when hubby's alarm went off so he could go scuba diving.  I snarfed down my banana, got on my running gear and headed across the way to the fitness center.

Mentally I had prepared to do 3x6 mile runs OR 9x2 mile runs.  I planned on taking a GU every 5 miles.  And I planned to hop off for a 30 second "rest" after every 2 miles...wipe off my face, get a drink, etc.

So it went as follows:

6 miles (30 sec rest at mile 2 and 4 - GU at mile 5...just had to stop long enough to grab it off the floor) - 56:00ish 6.4 mph.  I felt good during this set.  Legs warmed up quickly and got into a groove.

Reset the TM.  Went to the bathroom to wash my face, refill my water bottle, grab a new sweat towel.

6 miles (30 sec rest at mile 2 and 4 - GU at mile 4) - 56:00ish 6.4mph.  SO glad to be done with 2 sets and only 1 to go.  Feet started to feel a bit sore, but legs doing good.

Reset TM, bathroom, new sweat towel, refill water bottle, etc.

6 miles (GU at mile 2).  I started to struggle after mile 2.  My feet were sore and my legs were getting tired and I was getting BORED!!!!  I watched the movie "When in Rome" and "Mission Impossible 3", but I was starting to go crazy.  I stopped every mile for my 30 sec rest for the last 4 miles.  I was disappointed I had to stop that much, but I was so sick of looking out that window! Plus my shorts and shirt were completely drenched with sweat.  It looked like I had jumped into the pool.  I had sweat dribbles running down my legs and the tops of my socks were soaked.  55:00 -- started at 6.4mph and bumped it up at the end.

Just to do this run alone and on a TM was a big accomplishment for me (even though the last 4 miles weren't ideal).  I wasn't even sure I had the mental toughness to get through any of it.  My shins felt great (hooray!!!!!).  I guess there is a reason WHY we do them...learning!  I know I need to mentally prepared for a hard last few miles...running on tired legs.

After the run, I quickly changed my shorts and shirt and headed to breakfast.  I couldn't eat that much....GI started to get a bit funny.  Then I stood in the pool for a few minutes up to my thighs.  It wasn't as cold as I hoped, but it will have to work for an ice bath (no ice machines here.....ughhhh). 

My goal for the rest of the day is to eat as much Cadbury chocolate, drink strawberry smoothies and relax on the beach.  Because it is all coming to an end really quick!

After 15 hours of traveling, I was definitely glad to be in the comforts of my own home.  Good bye West Indes....we will miss you!

Easy recovery run today.  My legs were a bit stiff, but not running for 2 days and sitting on a plane didn't help!

3x 30 LLL

3x60 plank

LONG stretching and LONG foam rolling (how I missed you roller)

.75 mile warm up at 6.4mph.  I wanted to keep on the quarter mile, hence the shorter warm up.  I check the McMillan calculations as to what my 400 speed should be.  I tried to convert that to the TM speed.  I was a bit off...I needed to be a notch faster.  Now I know.

 After each 400, I did a 400 rest (I'm not super good at math and didn't want to keep up with the various rest paces.).

8.7 - 1:42

8.8-1:40

8.8-1:42

8.8-1:42

8.9-1:41

8.9-1:40

8.9-1:40

9.1-1:38

.5 cooldown

I timed these 400's on my Timex.  I need to consistently start and stop my watch at the same time (a bit tricky when you are trying to adjust the speed button on the TM).  Learning curve today. 

But regardless, I felt strong during the 400's and felt like I should have started with an 8.9 and finished the last 4 at a 9.1/9.2. 

I got a pair of Saucony Kinvara.  I'm going to wear them every other day with my regular Asics.  They are a size 10.5 and my Asics are a 10.  So I kind of felt "floppy" today..there was so much room up by the toes.  I'm hoping they help strengthen my lower legs.

4:24am, my alarm went off.  But I was already awake because I kept thinking I would miss my alarm.  

Chomped on a banana on the way to the gym.  I decided to do 2x5 mile runs.  I had grabbed a GU on the way out the door, not knowing if I would need it.

I set the speed at 6.4mph and ran the first 5 miles in 47:00-ish.  I decided to take the GU to see if it would give me a pick up.  Glad I did.

Second 5 mile run, I felt really strong.  I picked up the speed during the last mile and was very surprised at how good I felt.  46:00ish.

Total time 1:33:00. 

1/2 LLL

This is my longest weekday run ever.  My hips and shins were a bit achy today.  I didn't get to stretch a lot after the workout...needed to hurry home so hubby could get off to work. 

Tomorrow is a rest day.  Hopefully I will get in a few LLL and yoga.

I slept SO horrible last night.  I decided to sleep in and run while my youngest is at preschool.  I definitely felt more "refreshed" rather than zombie like!

1 mile warm up - 6.4 mph

3 mile temp run at HMP (or a bit faster) (no breaks, no slowing down)

25:18

6.9 mph - 8:40

7.0mph - 8:34

7.1-8.5mph - 8:02

1 mile cool down 6.6-6.8mph

Total time 43:40

I was SO darn surprised at how great I felt.  Wowzer!  I could have definitely gone faster.  My breathing was very controlled and my legs felt fresh and bouncy. 

2x LLL

stretch and foam roll

Rest week is coming to an end. 

1:54:56

AP:  8:53

9:18, 9:14, 9:08, 9:25(BIG hill), 9:01, 9:06, 9:03/, 8:48, 8:44, 8:16(down hill), 8:35, 8:31, 7:40

To end my rest week, I planned on doing an EASY 13 miles.  My hubby asked me how far I was going to run Saturday morning....I responded by 13 miles.  He responded kinda smart-alecky...."only a half marathon for a Saturday morning".  It wasn't that long ago when 13 miles WAS a long ways! 

I somehow got nominated to have Easter at my house on Saturday last minute.  AND there's been a lot more family drama.  So my EASY miles turned into way FASTER miles.

I took a new route today and was pleased with the results - I ended up on my "preschool" route which really helped with pacing.

I was VERY cold when I first left the house and didn't get warmed up until 5/6 miles.  It was a beautiful morning and I saw lots of runners.

I felt so great on the first half.  I stopped at mile 5 and took a GU and some water.  When I hit my turn around point, I realized I had picked up the pace.  I was really starting to get warm.   I kept *trying* to slow, but always managed to pick the pace back up.  Finally, I just gave up and tried to keep it going. 

I looked at my watched and thought maybe I could finish around 1:55:00 (I had run SG half at 1:55 and Dogtown at 1:52).  Took another GU at mile 10.  After that I tried to just book it home.  I had to stop at a light and didn't mind the 15 second rest as I was starting to get tired.. 

Crazy enough, I felt great.  I was breathing hard, but didn't hit puke zone and my legs felt good.  After the run, my shins started to bug.  I realized I've run 3 straight weeks on the TM.  I didn't get to stretch as long as I wanted as I had to get cookin'!

So I was pleasantly surprised with my half marathon Saturday.  Hope this "feeling good" lasts for next weeks 20 miler!!!!!

Spring break this week.  Hubby was home today, so I got to sleep in until 7:00am.  Heavenly! 

EASY 3 miles today.  I forced myself to keep a 10mm.  It felt great to shake out all the aches.  I saw all the local elite out this morning.  Made me feel even slower.

2 houses of lunges

2xLLL

Modge podge of fire hydrants and one leg bridges

Foam roll and LONG stretching session

10 easy miles on the TM.  I split them up into 2x5mile runs.

1-  5 miles in 47 minutes (6.4mph)

GU -reset TM

2 - 5 miles in 46 minutes (6.4mph until the last mile...then I was sick of running)

Legs felt good.  Shins still a bit achy.

Hubby had to go out of town last minute, so my running schedule is at the mercy of babysitters this week (hooray for spring break).  I definitely have my sitter for Saturday's 20 miler though.....

Off to keep the troops occupied!

Hooray for babysitters who will get up early during spring break!

Somebody was on *my* TM this morning so I had to find a different one!  That totally bugs!  The *new* TM felt way faster than *my* TM.  Maybe is was just in my head, but I sure felt my leg turnover spinning along!

1 mile warm up - 6.4 mph

10x400

1-1:42 (8.9mph)

2-1:42 (8.9mph)

3-1:42 (8.9mph)

4-1:40 (9.0mph)

5-1:40 (9.0mph)

6-1:40 (9.0mph)

7-1:40 (9.0mph)

8-1:39 (9.1mph)

9-1:39 (9.1mph)

10-1:39 (9.1mph)

.25 mile cool down/walk

50 minutes total time

I felt good, but it was hard workout.  I was breathing hard, but not at puke zone (except for the last one which was at puke and *runs* zone).  Legs felt good...they got tired near the end as to be expected.  I hope all this speed stuff pays off.

We spent all yesterday at Classic Skating.  It makes me feel old when I go to places like that.  Too many young girls trying to be older.  But they did have some good music.  Cousins are gone now and we need to clean up our house after the sleepovers.  Piles of laundry are lingering too.  Ohhh...we don't have any food.  Time to be productive!

It has been nice to sleep in this week (spring break, hubby gone and babysitters who don't want to get up at the crack of dawn to watch my kids while I run).  Two weeks ago when I had a heavy training week, we were in the West Indies and I got to sleep a lot.  Sleep certainly helps with recovery. 

Easy 5 miles outside.  It smelled so clean and fresh after yesterday's rain.  I kept the pace super slow to recovery from yesterday's speed and tomorrow's long run (20 miler...yikes!).  I saw the AFHS track team out running.

48:35

AP:  9:42

9:56, 9:45, 9:42, 9:38, 9:29 - nice and slow

I'm nervous for tomorrow's 20 miler.  My two 20 milers I did for SGM were horrible.  I've logged a lot more miles since last summer and I kinda know what to expect, but I really don't want a BUST!  Positive thoughts, slow mile splits and great company will hopefully make the nerves go away!

So my main goal for today's run was to feel good.  My 20 milers for SGM  were so horrible.  Not enough water, fuel, hot weather, lack of experience, and poor pacing on my part.

So today, I just wanted to feel good - no matter the pace.

RAD, Karen and Chad met at the JRP.  I texted RAD last night and told her to bring her rain jacket.  Thankfully, we didn't need it.  The weather was absolutely perfect...I couldn't have asked for anything more!

We headed north first and climbed mountains (they called them hills, but I'm calling them mountains).  We saw a beautiful herd of deer.  I was definitely the caboose of the group today and it didn't hurt my ego.   I honestly didn't care about my pace today.  I just needed the mental confidence that I could finish this run.

We had wonderful conversations and I was so grateful for the company.  Today, RAD  was on fire.  She made the mountains and miles seem effortless.  I was so proud of her! Big things are coming her way.

We turned around after 6 miles.  Took a GU.  I totally messed up my Garmin today.  I kept forgetting to start it.  It totally ticked me off :)

Once we reached the parking lot, I refilled my water bottles, took off my rain jacket (lots of blue skies), took another GU, and headed off for another 8 miles.

We ran into a group of Army fellows doing a time trial.  They look pretty darn.  RAD decided to race an 11 year old scout.  We got a GREAT laugh!

Chad left a goodie bag for us and I will forever be grateful for those orange slices.  Manna from heaven.  Since my Garmin was all messed up, I had no idea how far we had gone.  Then suddenly, it was time to turn around.  Hooray!

Rachel and Chad took off for some speedy miles and I chatted with Karen.  She gave me some wonderful spiritual thoughts for the day.  Thanks Karen!

Around mile 18/19 my right hip started to hurt a bit like at SGM.  Since I've been super faithful with my hip exercises, I'm wondering if it might be hip bursitis again.  It it does it again after my next 20, I'm going to have to have it checked out.

Finally, we finished.  What a great sense of accomplishment! Though I was very slow, I felt a lot better than previous 20 milers.  I can worry about speed on the track.  This was a HUGE confidence booster for me.  Maybe I can finish Ogden in one piece. 

Thanks friends for a wonderful morning!

I stretched for a minute and headed home.  I picked up two 8 lbs of ice.

I took an ice bath and about froze.  Ate lunch at In and Out and spent the afternoon playing with cousins before they head back to CA.

**I think I ran about 3:15:00 - 9:45 pace

**Now that is has been several hours, my lower legs are very sore.  I've been wearing my compression socks all day.  I'm taking tomorrow and maybe Monday off.

Official rest day on my easy week.  My lower legs were quite sore on Saturday and Sunday and I really want to be smart.  I'd rather be a bit under-trained than injured.  Maybe I'm just craaaazzzzyyyy.....

I'm toying with the idea of running the SL half on Saturday.  It would be really nice to have a good, fast race under my belt before Ogden, but I don't want to be dumb.  I've got until Wednesday to decide.

I can't wait to read all the Boston reports!

58:58  AP:  9:49

10:27, 10:08, 9:55, 9:15, 9:41, 9:23

EASY recovery run.  I decided to run outside this morning.  It has been my first run in the dark all year.  I was a bit worried about the road construction in front of my street, but I brought my head lamp and took it really slow (hence the 10:27 first mile).

About mile 2, I had some MAJOR GI issues.  I was almost bush desperate.  But I made it to the rec center.  The front desk lady must have seen the look of despair on my face and waved me right in.  Thank you front desk lady.  Sweet relief.

I felt much better after that!  Still tried to keep the pace slow.  My lower legs are still achy.  Will they ever toughen up?  Still undecided about SL Half.

1:22:00

AP: 9:25

9:58, 9:52, 9:58, 9:55, 9:23, 9:02, 8:51, 9:03, 6:31

Rec Center Route

Dark and early this morning!  I decided not to wear my Ipod this morning.  I ALWAYS wear  my Ipod.  There were a lot of noisy birds and chickens out today.

The first 4 miles were definitely climbing a long slow hill.  I was breathing hard.  I took a GU and water at the turn around point.  Then I just enjoyed the downhill. 

2xLLL

foam roll and stretch

Legs are feeling better.

I have some friends who are baaaadddd influences!  They convinced me that I need to run the SL Half on Saturday.  So at 10:00pm (1 hour before registration closed) I registered and paid $90...ughhhhh....

So I'm taking today off and doing a slow 3 miles tomorrow.  This is the most spontaneous I've been about a race.  I'm getting WILD!!

3xLLL

Stretching and foam rolling

I happened to have a massage scheduled for tomorrow....hopefully that will help work out the rest of the kinks in my legs.

Running the Salt Lake Half Marathon was a last minute decision!  I was a bit nervous about doing it...my shins have been very sore and I was nervous about racing the Saturday before a big training week.  But I'm glad I did it and (as with every race) I learned a lot.

I got up at 4:25am, ate a peanut butter and honey sandwich, took my Immodium AD and headed to Salt Lake.  I met Rachel at Trax dark at 5:40am.  I saw some friends on Trax which is always fun!

I lost Rachel when we got off the train and headed to a POP line.  It was forever long and I knew I would be cutting it close making it to the start on time.  Rachel grabbed my arm (right when I was putting on my vaseline) and ran me to a really short POP line.  Talk about a great running friend!

Rachel took her "magic mouthwash".  Quite funny!

We had a few minutes before the gun was to go off, so we headed to the start to see all the elite!  It was awesome to finally meet Allie!  Andrea and Emily already had smoke coming out the back of their shoes!

AP:  8:28

Mile 1 - 8:20  My goal was a 1:50 (I ran a 1:55 at SG Half and 1:52 at Dogtown...so I thought that was a reasonable goal).  I found the 1:50 pacer.  Gun goes off and that pacer sprinted out of the starting area.  I was feeling frustrated with myself that I couldn't keep up.  I looked at my watch and it said I was running around an 7:30 ish mile(during that split second when I looked at my watch)...average pace for a 1:50 is 8:23.  That pacer was at least 100 yards ahead of me. 

Mile 2 - 8:27  I grabbed a quick water.  I was worried I was going out too fast.  My legs were a bit stiff.

Mile 3 - 8:16  Finally starting to warm up and felt like I was in the groove.  Never saw that stupid pacer again.

Mile 4 - 8:10  Still worried I had gone out too fast.

Mile 5 - 8:21  Feeling good

Mile 6 - 8:41  Took a GU and walked through the water station.  I got GU all over my hands and on my chin.  During training I always stop to take a GU...I need to practice taking a GU on the GO!  When I got through the water station, a little kid came running up behind me.  One of the other runner's asked him his age "11 1/2".  That totally ticks me off when "children" can beat me!  I did pass him later on though!

Mile 7 - 8:24 I was still feeling very good.

Mile 8 - 8:25  I tried not to look at my watch until mile 10 and now that I look at these splits, I super pleased at how consistent they are (minus the GU water stops).

Mile 9 - 8:29  Started thinking, I only have 1 more mile until another GU and water stop. 

Mile 10 - 8:27  Starting to get tired and just tried to hang on.  Trying to mentally prepare for the hill at mile 12.

Mile 11 - 8:42 Going through the park.  The water station came up sooner than I had expected and I quickly took my GU and water.  My stomach was starting to feel pukey.  I always seem to get pukey at the end of the race.  Uggghhhhh....

Mile 12 - 8:49  I was officially out of gas.  I started running next to this man and woman.  It appeared that he was pacing this lady.  He asked me for the distance and time off my watch.  Then proceeded to give this lady pep-talks.  I was in need of pep talks and hung with them.  My breathing, going up the hill, became very labored and my stomach was getting pukier by the  minute.  I'm SO frustrated with myself that I stopped and walked for 10 seconds.  WHY couldn't I have just run slower or just toughed it out.  I was able to catch back up the the man and lady.  State street seemed to take forever.  I couldn't see people turning and I was growing wearier by the minute. 

Mile 13 - 8:36, 1:04  I thought the finish line was at the Gateway, so when I turned off of State Street, I thought we still had a ways to go.  Then I saw the arch and looked at the distance on my watch and knew it really was the finish.  I started to speed up and pukes came on.  I just kept swallowing them down.  Ughhhh...

I grabbed some water and ran into my friend Janae.  She and her hubby are so darn fast! 

I have mixed feelings about the race.  For as many miles as I've been running, I feel like I should be able to go faster.  But I couldn't.  It frustrates me that I was starting to run out of gas at mile 10.  This confirms I need to do more speed work ON THE TRACK. AND I just need to run more miles.

Running certainly keeps you humble!

After I chatted with Smooth, Lowell and Rachel, I headed out to watch the winners of the marathon.  The police escort for Fritz was pretty darn cool!  While waiting for Allie to come, I ran into Jake and Andrea.  Talk about a darn to earth, friendly pair!  Allie looked great coming into the finish!

When I got home, we needed to go to my son's soccer game and clean out the basement (we are finishing our basement and everything had to be cleared out).  Stupid food storage.  I'm officially tired!

FIRST:  We made homemade ice cream tonight (more like soft serve).  INCREDIBLE!!!!  How can you go wrong when you use a pint of whole cream :)  First batch was orange creamsicle and the second batch was butterfinger!!  Yum!

I ran an EASY 3 recovery miles this morning outside - no TM running for the past week and a half.  This awesome weather is spoiling me!

I REALLY need to do some laundry and was forced to wear my ugliest running clothes ever.  My leprechaun green shirt (which were a size too big) and my "Get Bit" shorts from the  Dogtown Half marathon (which were a size too small).  Then I had on my reflective vest and headlamp.  Good thing it was dark!

Most of my soreness is gone.  I felt good on the run and am ready (mentally and physically) to get my last BIG mileage week before Ogden marathon - 47 miles (this will be the most miles I've ever run).

I did all my stretching and exercises outside on the driveway.  The newspaper delivery guy gave me a weird look (whether if it was for my *awesome* running outfit or stretching on the driveway at 5:30am...I'm not sure).

2xLLL

2xplanks

foam roll and stretch

So I had a really hard parenting moment today.  There was a class spelling bee and my son was eliminated during the first round.  Spelling is by far the hardest subject for him.  He is an excellent reader and super at math, but just doesn't like to practice spelling words.  So we did practice his *spelling bee* words, but probably not as much as we could have.

I happen to be in the classroom working on a project for the teacher.  He was eliminated during the first round.  I could tell he was heart-broken.  I saw the lip quiver and the pinching his eyes to hold back tears.  As much as I wanted to scoop him up, I knew it wasn't appropriate timing.

It was time for me to head to my daughters classroom.  The teacher excused him to use the restroom and to get a drink so he could compose himself.  I met him in the hallway.  We talked about how I have never won a race.  But I still practice every day.  AND I still love running even though I don't win.  We talked about all the *good* things he does. 

I was heartbroken to see him fail.  But we can't win or be the shining star every time.  And I felt guilty that I didn't work more with him on the words.  I guess today was a learning experience for both of us.    Sigh......

1:32:58

AP:  9:23

9:30, 9:40, 9:32, 9:25, 9:14, 9:04, 9:03, 9:03, 9:05, 8:47, :52

It never fails on my mid-week long runs, I don't sleep well.  So goes last night.  I was afraid I was going to miss my alarm.  I was WIDE awake at 4:15am.  It was a beautiful morning outside. 

I ran 5 miles up the rec center loop.  Surprisingly, I felt super.  I went up those few hilly miles  much faster than I normally do.  I wasn't breathing hard and it felt effortless.  I'm a bit worried I did this run too fast. (maybe I shouldn't do my speed workout tomorrow???)

I took a GU at mile 5 and charged back down the hills.  It was weird....I would run through pockets of really warm air, then instantly it would be cooler again.  The only bad part about the run today was the mouse that ran in front of me...ewwwwwww!

Stretch and foam roll

Hope to do some planks and LLL later this evening.

I just read Adam Goucher's blog (Kara Goucher's husband) entitled "Road to London".  After reading her training efforts, I feel like a slacker :)

1.6 mile warm up

8x400 ON THE TRACK (It has been 2 years since I've done a speed workout on the track and it is a bit intimidating.  Though I was the only one there, it was 5:00am and dark...I still felt sick to my stomach.)  But I survived and once I started it went by fast. 

200 recovery

1:45

1:40

1:38

1:41

1:38

1:38

1:38

1:36

My legs felt very good during the speed session and I was pleased with the consistency of the times (except for the first one....had to figure out my pacing).  It was my breathing that was going crazy.  Obviously, I need to speed to spend some quality time on the track.  Build up my VO2.   I've run 8x400's on the TM just in the last little while, but putting out the effort (versus the TM *making* you run that fast) is so very different.

I ran 2.5 laps on the grass around the track and then ran home for a total of 6 miles.  Rest day tomorrow.

1 measly set of LLL and planks on my front lawn (too hot in the house).

Thursday has traditionally been my sleeping in and rest day.  Hubby goes to the temple in the morning and I am in desperate need of SLEEP!  

I've been in the market for a personal trainer for awhile.  Though I found many who were qualified, they were way out of range for my budget.  I feel like having a personal trainer is a total luxury.  Definitely a want and not a need. 

I finally found someone who I think is *it*!  She comes to my house for a 30 minutes/once a week and her price is right.  I have to be warmed up before she comes and I stretch on my own after she leaves.  She ran collegiate track and field.  So she understands running and knows I don't want HUGE muscles. 

I was able to sleep in some this morning (6:15am is way better than 4:30am!!!).  While walking from my front door to my family room she was already giving me instructions.  There was no fooling around. 

I realize my muscles were weaksauce within the first set of circuits.  The "one arm on a weighted ball and one arm on the ground" pushups I thought were going to put me to an early grave.  I think she is going to make me do them every time since my arms are so weak. 

I was sweating and breathing hard the whole time.  When my 30 minutes were up, she quickly ran out the door.  I appreciate her speediness.

I'm really excited about this.  I'm not very motivated to weight lift.  If I get my running it, then I feel like I've worked out and always sluff off lifting.  BUT I know I need to and it will make me a better runner. 

I can't remember anything we did(except those pushups)...she was going fast.  But I know that I am sore all over. 

Farmhill road loop - AP 10mm

Slow and easy 6 mile run outside.  Sometimes I think the slow and easy can be just as hard as *hard* days.  If I wanted to go faster, I'm not sure I could of.  

I picked up my race packet for the Thanksgiving Point Half tomorrow.  Though I'm not racing it, I'm excited to run through the TP gardens.  Tulips are my favorite!  I even made my hubby take me on a trip to the Skagit County (Washington) to see their tulip fields/festival a few years ago.

I'm heading off to bed to take a nap.  Gotta rest up for 22 miles in the morning!

22 miles

3:33:00 - AP:  9:42

9:21, 9:32, 9:36, 9:46, 9:03, 9:12, 9:12, 9:34, 10:17, 9:46, 9:54, 9:36, 9:58, 9:27, 9:54, 10:16, 9:05, 10:15, 10:23, 10:10, 9:43, 9:22

 First AND foremost, I'm so grateful for this blog!  I've met so many wonderful people and consider everyone friends.  Way to represent today!

I signed up to the the Thanksgiving Point Half Marathon last year and was unable to run it.  I was able to defer it to this year.  I needed to do 22 miles, so I just enjoyed the scenery and didn't worry about racing!  My main goal was to feel good and not worry about time (obviously, I did...those are some slow splits :)  ).

I met RAD, Catherine, Smooth, Karen and Lowell around 6:00am to get a few miles before the race.  I was freezing ALL morning long, so I was a bit overdressed (the weather was really perfect...a bit on the cool side!!!!!).  We were able to get 4 miles in.  I took off one of my layers and headed to the POP before heading over to the start.

This was a very organized and fun race!  Good music and energy at the start!  I hung back at the start...I was a bit nervous about starting off too fast.  RAD and Catherine took off like a flash.  I knew I wouldn't see them until the end :)  Way to run speedy times ladies!!!!!

I caught up to Karen and Smooth and we had the MOST glorious run.  I was so grateful for their conversation and company.  We talked about everything from chicken coops to how this was a fun run, but would have been horrible to *race*.  Lots of crazy twists and turns, ups and downs, tunnels, dirt, bricks and everything in between. 

The aid stations were frequent and well stocked.  Hooray!  Around mile 4, I saw an old running friend (Sarah) and her boyfriend.  We ran with them for several miles!  It was so wonderful to catch up and laugh about old runs together!  It made the time go by SO fast and I didn't notice the hills as much!!

I took GU's at mile 8, 14 and 18.  No GI issues today!  About a half mile from the finish, Sarah took off to finish strong.  I finished the race around 2:06.  So slow, but I felt SO wonderful.  I've never felt so great on a long run before!  I kept thinking I was going to blow up.

I quickly changed my shirt, grabbed some water and went off to find everyone to finish the final 5.  RAD, Karen, Smooth (for part of the way) and I rehashed the race.  I still couldn't believe how wonderful my legs were feeling.  I could have easily run more miles.  I was afraid to verbalize my good fortune for the day...fearing it would quickly disappear! 

Finally, we finished and headed over to the awards.  It was fun to catch up with all the FRB bloggers (RAD, Smooth, Andrea, Jake, Lily, Melody, Jun and his buddy, etc).  So many of them placed...HOORAY!

I couldn't stay long to mingle.  I was able to make it home in time for the last half of the soccer game and 1 (out of 2) gymnastics meets.  Thanks hubby for supporting me today!

I feel so much more confident going into Ogden.  My two 20 milers for SGM were so horrific and the Ogden 20's were complete opposite. I'm not sure that I will run a faster time, but my goal is to feel better during the race (which will hopefully lead to a better time). 

Thanks friends for a wonderful morning!

Official rest day after the long run on Saturday.  I wanted to be smart about recovery.  I even got a massage.  I need one every week. 

I have ZERO soreness after the long run.  I'm very surprised at how good I feel.  

I was a bit weary about running outside this morning due to the crazy wind.  But it turned out okay and I'm glad I went to the track (versus doing them on the TM).

1.25 mile warm up to the track. 

9x400 (The wind got a bit CRAZY during the middle 200 of the track, but I guess it didn't effect my times too much!!).

1-1:44

2-1:38

3-1:36

4-1:36

5-1:34

6-1:33

7-1:33

So at this point in the workout, I thought I only had one more to go.  But the "laps" on my watch looked a bit off.  So I went under a light and figured out I had 2 more instead of one.  It kinda messed with my head.  Which makes me mad....what is the big deal about 1 more fast lap.

8-1:44

9-1:38

I was disappointed in the last 2 times.  I had to stop for probably 3 minutes to figure out how many laps I had done.  Oh well!  My times are still MUCH faster than last week (which averaged about a 1:38), so I am pleased!  I was at puke zone for several sets (maybe 4-9).  But I found the more I pump my arms, the easier it was to go faster.  

I remember doing an obscene about of 400's in high school while training for the 800M.  I was always up on my toes during the last 200-100m.  I need to get to that point of strength and speed.  I was also running those in the 1:20's too...guess I'm getting old!

A few cool down laps on the grass around the track.

1 mile home

4 houses of lunges

1 set of LLL

Stretch and foam roll

4:20am comes way tooooooo early!  I dressed too warm today and wish I had on a short sleeve shirt instead of my long sleeve.  

10 slow miles up the rec center loop.

I was taking my time today.  My calves were very tight today and I stopped a few times to stretch them out.  Ughhhh....

I stopped at mile 5, stretched by calves, took a GU and water then headed down those 3 miles I just climbed.  My breathing felt great, just tight calves.

Stretch and foam roll

Onto finish painting my kitchen/family room ceiling and the walls.  Painting ceilings are the worst. 

1:35:17

AP:  9:35

10:04, 9:55, 9:54, 9:34, 9:31, 9:20, 9:12, 9:05, 9:27, 9:00

AP 9:24

Catherine emailed me last night and asked if she could join me for a run.  Hooray for a running buddy during my "middle of the night" run!  She had mentioned that her ITB had been bugging.  So we met, but her ITB was not feeling any better.  So she ran home.  Bummer.

I ran 6 easy miles.  So with all the painting, my shins have been hitting the ladder right in "the spot" that always aches.  So they were aching this morning.  Calves are still a little tight.  I used the rolling pin on them last night.

My trainer came this morning.  I could wash my hair this morning...so my arms weren't that sore.  I need to be doing those exercises several times a week, but I have a hard time getting motivated.  I really think they would help my running.  I need to plant a motivation tree in my garden.

Got the kids off to school and took a nap.  But I'm still really tired.  Too many things going on!  I went to the doctor to get a cortisone shot in my hip and plantar.  Ouch!  My foot is totally numb.  But I'm taking tomorrow off.  Hooray for getting some sleep!

I totally felt like I had been hit by a truck.  My cortisone injection sites were sore.  My body was sore from the personal trainer.  I was beyond tired. 

I'm watching my two nieces this weekend.  I have a total of 6 kids - 7 years old and younger.  1 set of 7 year old triplets, 2 - 4 year olds (or another set of twins) and a 9 month old.  I definitely in MOM mode and feeling a bit grumpy.

We had various commitments this morning, so I needed to be done running by 7:00am.  Which meant I needed to be up before 5:00am.  I slept horrible last night.  Between the crazy wind and thinking I kept hearing the baby (which I didn't), I was up all night.  My alarm went off at 4:50am and I couldn't do it.  I couldn't get up and run in the dark and cold.  I just couldn't.   My MOJO went away with the wind. 

I got up and got everyone dressed, fed and lots of head of hair to do (5 girls).  My two nieces went to dance rehearsal and my kids went to soccer game with Dad.  I finally got out for my run.  

I was still feeling grumpy.  I felt very labored in my breathing and ended up taking the most hilly route in the area.   The wind was blowing hard...in some spots, I felt like I was running into a wall of wind. I kept shortening my run in my head justifying that it would be ok (but I didn't).  I was struggling mentally.  Ughhhh.....I was on empty physically and mentally.  I borrowed a few of Allie's "Mental Band-aids" from the the Salt Lake Marathon. 

I got the mouth of AF Canyon and headed toward the Highland trails at the golf course.  At the half way point, I had to fix my dumb socks and I took a GU/water.  I'm not sure if it was the 2xcaffeine in the GU or I was on my way home, but I the "Band-aids" started coming off and my MOJO was coming back. 

I only had one big climb and enjoyed the downhills that I had already climbed.  Mentally and physically I was getting stronger and stronger by the mile.  THAT is what I love about running.  I left all my "garbage" sprinkled along the streets today.  Running is so much more than physical exercise. 

I didn't even look at my watch except for the mileage.  When I looked at my splits after the run, I knew why I was breathing so hard.  I didn't even realize how hard I was pushing it up those climbs. 

I felt SO much better (physically and mentally) after my run today.  I love running and what it does for me :)

1:42:00

AP:  8:57

9:04, 9:06 ,9:26, 10:19, 9:19

8:59, 9:29, 8:33, 8:02, 8:11, 8:02, 3:34

Preschool route

1:10:49

AP:  8:51

9:17, 9:07, 9:02, 9:17, 8:54, 8:49, 8:32, 7:43

Hubby is out of town, so I HAD to sleep in and run during preschool.  Oh, how I just HATE sleeping in :)  Since I had a bit more time, I decided to get my mid-week longish run done. 

It was beautiful outside and I just decided to run by feel.  I only used my watch for distance.  I had to stop a few times to stretch out my calves...still feeling tight.  I think I may get some ART done on them before Ogden just to loosen them up.

It was beautiful out this morning.  It is amazing how much more ALIVE I feel when I don't run in the middle of the night.  I stopped at 4 miles and took a GU/water (I probably don't need to take one, but mentally it always helps...so what the heck!!!).

There were a lot of runners out this morning and it was fun to try to catch them on the way back to the car.

Lunges/LLL/Foam roll/stretching

I had a 45 minute window during dance class to get my run in.  Ughhh....it was way to warm for my liking (I definitely do better with chilly weather!!).

3 easy miles - no watch

I decided to help my designer with a *quick* sewing project.  A quick 50 skirts/shirts by Monday.  I'm stressing a bit.  My ceiling and family room are still halfway painted...the stuff is strewn every where.  Millions of "end of school" activities, recitals, games.  Plus my son told me last night that my belly is big...like having a baby big (no, I'm not pregnant....remnants of bearing children and too many cokes).  Then he told me I don't ever play games with him.  Dad does this....Dad does that...Dad...Dad...Dad.  And Dad is still out of town.  Bleh.....

Another preschool run.

1 mile warm up

I wanted to get in one more speed workout...but not as many reps.  I figured the HS track would be occupied since school was in session, so I decided to do hills.  There are 2 large hills right next to each other.  So I ran up HILL A - turned left - ran down HILL B - turned around - ran up HILL B -turned right- ran down HILL A.  Repeat for a total of 6 hills.  Hill A is MUCH steeper and longer than Hill B.  But both are a good climb.

HILL A (900 E)

1:20

1:18

1:16

HILL B (700 N)

56

54

52

I think it is interesting that I got faster by 2 second on each one.  It took me a long time to get my breathing under control during the cool down. 

Long stretching session, LLL and foam rolling.  I had some ART done on my calves yesterday.  I have long lines of bruises down the back of my legs.  OUCH!  I think I will have it done again on Monday.  Hubby comes home tonight!!!!

Hubby is home, but I decided to sleep in today and run during preschool.  It was much warmer than I had anticipated, but enjoyed the sunshine.  Vitamin D always does the body good!

49:18

AP:8:54

9:35, 9:13, 9:10, 8:56, 8:16, 4:06

I felt just ok on this run.  I've been thinking a lot about the Ogden Marathon next weekend.  I was having a bit of a mental breakdown on the run today. 

I feel good about my training...I've been smart. I've built my mileage slowly and started to add some speed work (I don't think I would have done anything differently, but I still have a long ways to go).  No injuries.   But I don't think I'm any faster or stronger than St George. 

Here comes the mental breakdown part.  I saw several women out running today.  None were overweight but not super fit and trim.  They had less than perfect form.  Just plugging along.  AND it hit me....I was looking at myself.  I look just like they did.

For the longest time (this is before having kids and 2 years ago when I started back running), I thought I knew everything about running.  I was thin and "fit".  I was fast.  I could do it all. 

But I can't.  Some days I struggle to just stay afloat with life.  And I'm not sure I'll every be a really great runner.  Maybe I'm just realizing what  my running ability is and I need to adjust my goals and expectations.  Qualifying for Boston may never happen. I may just always fit in that "average" category.  Maybe I need to just accept that.

All of this garbage was floating through my head during the run.  Isn't that why we run.....to get out all the garbage?

SOOOOOO.....I don't really have a goal for Ogden.  This will only be my second marathon, so it is hard to judge where my fitness level is.  I feel like my confidence is slipping away by the minute. Sorry for the sad post....sometimes writing things out helps me sort through issues.

I came home and worked in my garden all afternoon.  I got my hanging baskets for my front porch so we can have our annual "Mother's Day Picture".  Flowers always make me feel better.

C'est la vie.

8 easy miles.  My legs felt heavy today.  So I just took it easy.

AP:  9:25 - UP farmhill road

9:26, 9:38, 9:41, 9:36, 9:15, 9:15, 9:10, 9:30

My son has been bugging me about taking him running.  His timing is always less than ideal....right after dinner, right before bed.  So when I got back, I took him out for an easy mile.  It was SO fun to run with him and listen to his constant chattering!  I need to take him out more often or have him ride his bike with me while I run. 

1 miles - 11:32

Sorry for the depressing post yesterday.  Feeling better today.

These lower miles are driving me crazy.  They hardly seem worth the dirty laundry :)  I felt a bit stiff and creaky....golly, I hardly ran enough to get warmed up! Taper...Taper...Taper

Here is our annual Mother's Day Photo:

I decided to get up early to get my last "faster" workout in.  I need to finish painting my dumb kitchen and wanted to have all day to get it done.  Had to put it on hold for a week while I sewed up a quick job for my designer.

Since I was heading to the track today, I had bad dreams last night.  WHY does the track give me bad dreams? :)  But it was light outside when I went today.

1 mile run to the AFHS track

3x400 (200 recovery) (I needed something fast, but not a lot of reps that would fatigue my legs

1:31, 1:33, 1:30

I was really surprised at how fast these were (especially my first one).  Maybe because my legs are fresh, or I was only doing 3, or it was light outside....or all of the above.  Regardless, I was a small mental booster that my legs can move!!!!

1 mile run home

I *think* I'm taking off Wednesday and Thursday.  Maybe???

LLL, stretch, foam roll

My post today on our family blog:

Believe it or not, MARATHON #2 is 48 hours away.  Just like the last marathon, the Barlow household is encompassing the"mom-is-going-crazy-marathon-madness".  I wish I didn't care about this nonsense.  But I do.  I've spent 20 weeks preparing and in 2 short days it will ALL be over (until the next cycle starts....which is the beginning of June).

I still can't believe I'm doing another one.  It didn't seem like that long ago that I was crawling through the last 7 miles of the St George Marathon.  Miserable.  Overheating.  Lead-legs.  Wishing someone would just shoot me and put me in an early grave.  I remember "hitting the wall" and trying to explain to Tim at mile 21 that I just couldn't go another step.  NOT ONE MORE.

But there is something about the spirit of the marathon.  Something that makes you crave more.  Yearn for it.  Think about it constantly.  Smell it (maybe that is just my shoes).  Taste it.  Envision the glory.  But you can only get it after 26.2 miles.

So here I am again.  #1 is a memory and #2 is a vision.  I'm hoping I've learned a few more things this time around.

At the risk of sounding like a dork (hey....I did get an accounting degree), I've compiled a few statistics.  (too all my "elite running friends"...don't laugh at my puny miles)

                            #1 (SGM)                     #2(OM)

Total miles run:    533.01                         649.83 

(20 wk cycle)

          Slow miles:   533.01                         546.09

           Fast Miles:       0.00                         103.74

Average M/Week:     26.65                           32.49

Average Daily (5d):    5.33                             6.50

 Tune Up Races:  3                                    4

                   10K:  1                                     1

                   HM:  2                                     3

Calculating:  TOO MANY TO KEEP TRACK OF

Numerous pairs of running shoes

Immodium AD taken before runs/races

Runs starting before 4:30am

GU's taken

Snot rockets shot

Emotional breakdowns

Hours wearing compression socks

iTunes songs downloaded

#2 picture review

There you have it.  The numbers can't lie.  I'm not sure how the miles will play out on Saturday morning.  But I can promise they will take me on a journey.

I CAN DO HARD THINGS

Easy 2 mile shake out run.  My hip has been bugging these past 2 days.  I wonder if it is because I HAVEN'T been running.  Annoying.

Massage

Stretch, foam roll, LLL

THANK YOU to all my family and friends who have supported me during this training cycle and race.  I can't tell you enough how amazing it is to have someone rooting for YOU!  Thank YOU! Thank YOU!

This past week I've been tapering and I about went crazy.  My body felt like it was going through detox and my mind was spinning out of control.  By Thursday, I couldn't handle it any more.  I decided to sew myself a dress as a distraction.  Tim came into my sewing room and asked what I was doing and I told him.  He lovingly responded, "You ARE crazy!"

I honestly wasn't sure what to expect out of the Ogden Marathon.  My training has been good, but I still have a loooooong ways to go.  I hit the wall so hard during my first marathon that I didn't know how I was going to handle the ending miles.  So my *main* goal was to have FUN.  You can't go wrong with FUN, right?

I headed up to Ogden around 3:00pm on Friday.  Tim stayed home with the kids as they had various activities going on Saturday.  I went straight to the expo.   After I picked up my packet, I noticed that the authors from the book "Running the Edge" had a booth.  One of the authors is Adam Goucher (husband to the elite marathoner Kara Goucher).  Kara is one of my favorite athletes to watch.  I immediately headed over to the booth and asked if he was "Mr Kara Goucher".  "Yep.  But my name is Adam."  We chatted for a few minutes and they signed my book.  Of course, I had to have my picture taken with them.  Awesomeness!

I met Rachel and we headed out for yummy pizza.  It was wonderful to laugh and fill our bellies.  Then, she so kindly drove the last half of the course with me.  It was so helpful to actually see the hills and various landmarks.  We ended the evening and I headed to my uncle and aunt's house in Layton.

Waiting outside the expo ready to get the marathon-madness OVER!

Rachel and I eating dinner

After a restless night's sleep, I jumped out of bed at 3:30am.  I quickly got ready and headed up to the Ogden Marriott's lobby to meet Smooth, Karen, Rachel and others.  We headed to the bus and laughed on the way to the start. 

Hanging out at the Marriott Lobby

Still smiling....haven't started running yet

When we arrived at the start and got off the bus, I realized I didn't have enough warm clothes.  So I scooted right up by the fire and stayed warm.  The start staging area is located is a large field full of wet cow pies.  I'm grateful someone told me to bring grocery sacks to put over my shoes.

 I saw lots of familiar faces in the start staging area.  

Ragnar Teammates

Cousin Callie

Soon enough it was time to shed all the warm clothing and head to the start line.  My hip has been hurting for the past few days just like during the St George Marathon.  Weird....because this same ache hasn't happened during any training runs (just during the taper).  I need to figure this issue out.  I wasn't sure how it was going to respond during the race.

I brought my Sharpie marker to make sure I had something on my arm to look at when times got tough.  Thanks Saucony for a great slogan.

Here is a mile by mile recap:

Mile 1, 2, 3 (9:20, 9:09, 9:05):  Weaving through a lot of people and lots of excitement. I ran with Karen.  Tried to warm up....brrrrrr.  Walked thru the water stop at mile 3.

Mile 4, 5, 6 (8:38, 8:49, 8:55):  I felt so stiff and creaky.  My hip was really hurting and I had a hard time finding my rhythm.  The scenery was absolutely majestic.  There was a small valley and a large herd of horses came galloping through.  Everyone around me slowed down to watch.  Walked thru the water stop at mile 5. GU at mile 6.

Mile 7, 8, 9 (8:51, 8:55, 9:07):  I didn't look at my watch at all during the first half of the race.  I really wanted to run by feel.  Looking back, these splits were too fast.  No wonder I was feeling bad.  Water stops at mile 7 and 9.  I was really thinking I was going to have a SGM repeat.  It was going to be a long, slow, painful finish and no Tim to help me through.

Mile 10, 11, 12 (9:05, 9:17, 9:13):  I kept thinking in my mind that I was almost halfway...I at least had to make it halfway then bail if my hip got worse.  Walked thru the water stop at 11 and GU at 12 (this GU had 2xcaffiene.).  Hang on.

Mile 13, 14, 15 (9:18, 9:09, 9:35):  Potty stop at mile 13 and I thought I lost Karen (she had been running SO strong).  But I was able to catch up to her.  Water stops at 13, 14 and 15.  Mile 14 was a large hill.  We had driven it yesterday, so I knew what to expect.  There was some guy right beside me saying it wasn't smart to run hills hard.  I ran right past him and didn't want to listen to his stupid comments any more.  I lost Karen somewhere on the hill.  There was a water stop at the top of the hill and a lady was handing out Advil (she was an answer to my mid-race prayers).  I grabbed one and hoped it wouldn't upset my stomach and help my hip.  I felt SO strong at the top of that hill and it was the turn-around point in my race.  Maybe it was the caffienated GU and Advil kicking in, but I was ready to turn it up a notch.

Mile 16, 17, 18 (9:15, 9:03, 8:42):  I walked through all the water stops at 16,17,18 and took a 2xcaffiene GU at 17.  It was at mile 16 that I realized I only had 10 miles to go.  "Just like my mid-week long run" I told myself.  My favorite song came on my iPod and I realized I could do this.  I could run this marathon.  Maybe it just took me 16 miles to get warmed up?  I could pick up the speed and finish (maybe with my SGM time - 4:11).  I have never had a feeling of empowerment like that before.  I got tears on my eyes and that feeling of euphoria sunk in.  I found my STRONG!

Mile 19, 20, 21 (9:04, 8:55, 8:27):  I didn't care if I blew up, I wanted to go for it.  I felt fantastic.  Walked thru water stations at 20 and 21.  I looked at my watch at mile 20.  Then I realized that if I could just hang on, I thought I could break 4 hours.  WHAT?  I thought I might drop out 6 miles ago.  My hip was starting to redeem itself (compliments of some Advil).

Mile 22, 23, 24 (8:39, 8:27, 8:47):  I took another GU at mile 22 and was hoping I wouldn't vomit.  My stomach was starting to get funny.  There were more spectators and it was welcoming to see them.  My legs were starting to get heavy at mile 24.  I knew I just had to hang on for 2 more miles (versus the 7 mile "hang on" at SGM).  

Mile 25, 26 (8:58, 9:16, 3:15).  I was so close and knew I could do it.  I could conquer this BEAST!  My stomach was still funny from that last GU (probably too much caffeine) and my legs were getting tired.  The course was .2 long....WHO MAKES A MARATHON .2 LONG?  

 Smooth was cheering me on as I was approaching  the finish chute.  It was SO wonderful to hear someone cheering MY name.  3:58:35 was my final time.  A 12 minute PR and negative splits.  I NEVER thought this morning when I toed the line that I would EVER break 4:00 hours.  It NEVER crossed my mind.  I didn't know I had it in me.

I crossed the finish line and got really dizzy.  Those finish line volunteers are angels.  I couldn't figure out how the lady knew my name (duh....it was on my number).  She walked with me for awhile, got me some water, and asked if I wanted to go to the medical tent.  I quickly declined and convinced her I felt fine.

Then I saw a big cooler full of Cokes.  Ohhhhh....it was the most divine Coke I've ever had.  I leaned up against one of the barriers for a few minutes to make sure I didn't puke or fall over.  As I went to grab a chocolate milk, I heard a loud "TOBY!!!!!"  Rachel had sought me out and fussed over my 12 minute PR.  I was SO proud of her amazing race and BQ!

SUCCESS!!!!

I couldn't stay long after the race as I had to get home for the girls' dance recital.  I gave Rachel one last congratulations hug and as I walked away, she yelled "TOBY, YOU FOUND YOUR STRONG TODAY".  I did.  It was hiding in Ogden.

As I drove home and reflected on the race, I couldn't believe I did it.  I broke 4 hours on my second marathon and I PR'd by 12 minutes.  The St George Marathon was a complete opposite experience than this morning.  My fastest today miles were 20-25.  I couldn't believe I felt so wonderful after having such a rough start.

I need to figure out my hip issues.  Maybe not taper as much so my hips don't go into "shock"?

My miles and miles and miles paid off.  My 4:30 morning runs, track and hill workouts, iTunes downloads, emotional breakdowns and etc were worth it!  The weather was perfect and the course was ideal (WAAAAAAAY better than SGM).  

Most of my runs/races are 75% "fair to partly cloudy".  The far and few "great" runs go a long way in the mind of a runner.  It was nice to have a good one today.

I will never forget May 19, 2012.   

It was EPIC.

Massage

Hip still very achy.  Otherwise, legs are on the mend.

Walked .25, ran .25 - I did this for 2 miles.  The run was VERY slow.  Hammies are still a bit tight and my hip is still very tight.  Ughhhh..... Stupid hip.

Weights

v-legs - pull weight up with arms

one arm on ball push ups

LLL with 10lb weight

60 sec plank

1 legged bridge (ouch those hurt hip)

LOOOONNNNNg stretching and rolling session

I'm meeting with my trainer tomorrow so no running.  I'm going to try 3 miles on Friday.  Come on hip...work with me!

So the taper and recovery drive me bonkers.  I just want to run like normal.  But I guess I want to be smart and not get injured so early in the season. 

I met with my trainer this morning.  We mostly did arms and core stuff today. 

LLL with weight

Stretching and lots-o-foam rolling

Going to try 3 run/walk miles tomorrow.  We'll see how the legs feel.

Good morning sore arms and abs...thanks trainer!  It was much warmer than I had anticipated and wished I had on a short sleeve shirt.  There were very dark clouds in the sky and the air smelled so clean.  Rain is a 'comin!

4 very slow miles this morning.  My legs are feeling more normal every day, but they are still not 100%.  I still have a ways to go.  My hip has been feeling better too, but still very tight.  I have 2 weeks still I start my official training for SGM.  So just slow miles for me for the next little while.  No need to hurry back.  I just want to be smart and not get injured.

4 houses of lunges

weighted LLL

Stretch and foam roll