I Can Do Hard Things

TT: 1:04:23

AP: 9:11

A few quick miles on the home TM before a full ski day. Happy New Years!

I texted Kellie late last night to see what she was running today. She was doing her long run. So I decided to join her. I was kinda dreading going to the gym, but was excited to have the company.

Since the TM shuts off after 60 minutes, I broke the run up into 2x6 mile runs. I read on my iPad for the first few miles. Then Kellie came and we talked for awhile. Then I read some more.....chatted...read. The run went by really fast=success!

My foot felt good, but it was definitely tired by the end of the run. I'm really tired now and I'm ready for my kids to go back to school.

TT: 56:21

AP: 9:23

TT: 54:25

AP: 9:04

14 days till SG Half Marathon

My girls were suppose to have a sleepover at Grandma's house last night, but my youngest wanted to come home at 10:00pm.  So having her home kinda messed up my running plans.  I ran on the home TM.

Before run:

7 mins on bike

lunge matrix

touch downs

crossover drill

4 mile run

TT:  35:45

AP:  8:56

I decided to thrown in a few tempo miles.  My foot was feeling good and I took advantage of it.  My tempo miles were at an 8:23 which is my goal marathon pace.  I need to do this more often.

3x

Walking lunges with weights

Single leg hamstring lift

Side to side lunges (oooo....these make my hips burn...in a good way)

Cross over drill

15 push ups

5 V-up with ball

20 dips

10 fly

10 front row

10 bicep curl

Quick stretch and foam roll.   Yeah for school starting Monday!!!

TT: 1:18:00

AP: 8:40

I decided to run at home because I didn't feel like facing the gym chaos! I broke my run into 3 sections.

3 miles - 6.3 mph-easy warm up-read my book on my iPad

4 miles-7.0 mph - watched part of a Nashville episode

2 miles-7.2-8.0 mph - watched Biggest a Loser and turned on my music

My MP miles were uncomfortable for me. I need to more of those.

Quick stretch and foam roll.

Hooray for everyone going back school!

TT:  35:05

AP:  8:46

A few minutes warm up on the bike

1 set of below exercises

1.5 mile warm up 

2 mile up and down with speeds - 1 min hard/1 min easy (hards at 8.0-9.0/easy at 7.0)

.5 mile cool down

2x

lunge matrix

cross over drill

touch downs

60 sec plank

Stretch and foam roll

TT: 65:45

AP: 9:33

I went to the gym this morning and it was crazy busy! My peroneal tendinitis was flaired up again. I think 3 days in a row of running is too much for that little tendon. I'm going to start to cross train on Tuesdays and see if that rest will help keep the aches and pains at rest.

This run was very boring and I was sweating like crazy.

Quick stretch.

PM:

20 min hard push on bike

3x

Squats with weight Bosu

Walking lunges with weights

Sile leg hamstring lift

Side to side lunges

Push-ups

V-up with ball

Dips on bench

TT: 2:02:35

AP: 9:25

I decided to run on the home TM because I didn't want to get up at 4:00am. Lazy! Instead, I got up at 5:00am, so I could get my run in before the kids got up.

I struggled the first 6 miles.....had a hard time finding my mojo. Physically, I was fine...maybe bored? I had the ceiling fan going, my big box fan propped up on a ladder and the window open. It was cold downstairs this morning. Just the way I like it!

I took my GU at mile 7 and my spirits started to lift. I watched Biggest Loser and was able to pick up my speed.

THEN at mile 10.5, the TM stopped. And it didn't even show my time. I was SO ticked! I restarted it and finished my last 2.5 miles.

After my run, I did a little internet research on Proform TM.....they shut off after 100 minutes. So I was able to figure out my overall time. Not knowing would have driven nutso...ADD anyone!

I did a quick strech and foam roll. I wore my compression sleeves all day and iced in the morning. Verdict is still out on how everything feels.

One week from today is the SGHM. Last year was a horrific race. I was so out of shape and trying to come back from my stress fracture. Just out of curiosity, I looked at my mileage from 2 years ago (which was a great year for me). I calculated 12 weeks out.

2012 average weekly mileage: 19.5

2014 average weekly mileage: 33.42

Difference: 13.92 miles per week

I've been thinking about goals for the race (or to just run and have fun). I think I can run faster than 2012(1:55:00), but I don't know how much faster. This race is the first benchmark of the year.

My goals for 2014 are:

1. No injuries

2. Qualify for Boston - which is a 3:40 or 8:23mm

I would like to see a 1:50 (8:23mm) for the next weekend. I'm not sure if this is unrealistic, but I'm going try. After next week, I will have a better picture if where I am at.

My 2014 motto: conquering demons....chasing dream

TT: 34:30

AP: 8:37

I slept in this morning and only had time to run before Saturday chaos started.

1.5 mile warm up

1 min on/off

On=8.0-9.0

Off=6.5-7.0

Cool town until I hit mile 4. I was quite surprised how good my foot and peroneal felt. Yeah! Strength training later tonight (I'm wishing now I would have just gotten up when my alarm went off!!!!)

PM:

I had a hard time finding my second round of motivation. My hubby decided to run at 8:30pm and I finally dragged my hiney downstairs to finish my ST.

5 min warm up on bike

3x

Walking lunges

Single leg hamstring lift

Side to side lunge

Squats with weights on Bosu

Reverse crunch on bench

Lying leg lift

Scissors

Bicycle

Row

Fly

Front row

Front raise

Long stretch and foam roll.

I saw on The Daily Rounds how Ericka keeps tracks of her mileage but also how many hours she works out. I really like that idea and am going to start doing that.

TT: 1:33:29

AP: 9:20

I got up at 4:00 am to get my run in...ohhhhh...that is too early! As always, I had a hard time finding my mojo the first half and was fine the 2nd half. I really liked seeing that I had burned 1500 calories this morning...before 6:00am too :)

Quick stretch and foam roll

TT: 33:34

AP:  8:23

4 miles on the home TM.  

WORKOUT

15 min bike warm up

1 set 

lunge matrix

60 sec plank

touch downs

crossover drill

.5 mile warm up - 6.3mph

.25 hard x 5 (started at 8.0, 8.0, 8.2, 8.5, 9) - .25 recovery to keep my miles straight

cooldown till 4 miles

1 more set of the above

stretch and foam roll

7 blah boring mile on the home TM. No mojo or speed today....blah! I am so much slower on a TM than outside!!

TT: 1:05:32

AP: 9:21

PM:

20 min on bike

3x

Lunge matrix with weight

Crossover drill

Single leg hamstring lift

1:00 bridge

Donkey kick

Fire hydrant holds

Overhead press

Butterflies

Skull crushers

Bicep curls

Stretch and foam roll

Taper day! Sure enjoyed the extra sleep this morning!

3 easy shakeout miles on the home TM. I stopped after each mile to stretch and foam roll. I scraped my lower legs this morning so they will be ready tomorrow. Lets do this SG Half

I went to the BYU bod pod today to see what my real weight and body fat % is. I've come a long way, but still have a long way to go. Sigh.....

I wrote this little diddy for my family blog....it will work for my race report:

Five years ago, I decided to run my first marathon.  With that marathon came the desire to join the elite running crowd who qualify for the Boston Marathon.  Disappointment after disappointment and injury after injury, that goal was set aside.  

 

Time after time.

 

After time.

 

I decided that my running game plan was not working.  I was reminded of the definition of insanity, "doing the same thing time after time and expecting different results".  So in May 2013 after another poor race, I decided to change my whole paradigm of running.

 

I read several articles and books and thought I would implement their suggestions.  I had nothing to lose.  It couldn't get any worse.

 

First, I stopped racing and recovered from every injury I had.  Second, I started strength training.  Then I started to run.  I cut my miles way back and ran slow.  Every fourth week, I reduced my miles even more and called it a rest week.  

 

After a few weeks, if everything felt good and there was no lingering injury, I increased my mileage a little.  More weight lifting.  More stretching.  Another rest week.  No injuries - a few more miles.  

 

My training friends were qualifying for Boston left and right, but I was just running.  Though my heart said "I should have raced with them and I would have qualified too".......my head, told me I made the right decision.  The right decision to train slow and smart...to not rush through another training cycle and get another injury.  But to take as much time as my body needs to adjust to the incessant pounding.  To get stronger.

 

I told myself I wanted to train this "right" way for years and years, but always after the next race.  Which turned into the next race...then the next next next race.  I finally stopped the unsuccessful cycle.

 

The St George Half Marathon was my first race of the 2014 season.  I'm finally putting my new training regime to the test.  I've been working on it for 7.5 months.  I've run more miles than I've ever run in my life.

 

My Boston qualifying time is a 3:40 or an 8:23 mile.  I really wanted to be able to run an 8:23 mile (or a 1:50) for the race today.  I knew it would give me the mental boost that I could run that fast.  But also, that I would have enough time to get more speed and endurance to be ready to run that pace for 26.2 miles in May.

 

On my way to St George

 

 

 

 

I had a good friend who was the 1:50 pacer and another friend who was the 1:45 pacer this morning.  I knew both ladies had plenty of race experience and had enough guts to chew me out if I started to slack.

 

The gun went off and it was time to hit the road "JACK".  I stayed with the 1:50 pacer until mile 4.5.  I was extremely hesitant to pull away so early in the race but thought I could maybe catch the 1:45 pacer.  But tried to keep my pace and breathing consistent.  

 

I saw our good friends, the MacDonald family, at mile 5 and was thrilled to have cheering squad out there for me.  I continued to climb and climb and climb through the streets of Bluffdale.  My legs started to feel heavy and my gut started to hurt.  

 

My good friends, the MacDonald family, took this picture at mile 5.

 

 

After conquering the final hill at mile 7 (there was an ambulance waiting at the top....that is how big of a hill it was), I decided I needed to find my TRUE GRIT.  It does not matter how well I start the race.  But it does matter how I finish.  How far can I dig into my reserve of motivational thoughts, songs, movies....how can I overcome the demons screaming on my shoulder that I am not ready to do this.....how badly do I REALLY want this.  DESIRE is a force to be reckoned with.

 

I took my last drink at the mile 11 aide station and knew I only had 16-17 minutes of running left.  I would look at other runner's shorts and try to catch them.  "Catch the purple shorts"  "Catch the black shorts".  One by one they became roadkill. 

 

But I was in puke zone.  And I had to pee.  I could only hold so many bodily functions in at once.  My legs were tired.  "YOU CAN'T DO THIS".  I'm gonna pee my pants.  Here come the pukes....swallow.  "YOU STILL HAVE ONE MILE TO GO...IT'S TOO FAR TO HANG ON".  My feet hurt.  Catch the blue shorts.  Ohhhhh....I have to pee so bad.  My arms feel like bricks.

 

Just when I thought I couldn't hang on for another second, I see the finish line.  Then comes the overwhelming emotions of the balloon arch, the fuzziness of the spectator faces, fist pumps, cow bells, and the clock that silently screams 1:46:47 (8:09 mile).  

 

4 minutes faster than my goal.

 

9 minute course PR.  

 

The pukes go away, the rocks on the asphalt start to focus, a stranger puts a medal around my neck. and the flood of emotions start pumping through all the veins in my body.  I wish I could bottle it up and sell it as Walter White sells his goodness.  It would be more powerful than his blue meth.

 

 

These amazing ladies tell me I can do it and today I believe them.  Love you LPL's!

 

I don't know how the rest of my season is going to turn out.   It may all be for naught and come crashing down.  I don't know.  

 

I hope to recover smart and continue with my marathon training.  I need to work on my mental toughness the most.  I need to regularly practice digging into that cave of pain.  To get comfortable there.  To learn that it can only hurt to a certain point.  And I WILL live through it.  Hopefully, that will get me my blue jacket.

 

2014....CONQUER DEMONS AND CHASING DREAMS

AP:8:09

1-8:17

2-8:18-Water

3-8:20

4-8:10

5-8:14-Water

6-8:16

7-8:25-Water

8-7:48

9-8:12-Water

10-8:08

11-8:31-Water (I stopped twice!!)

12-8:03

13-7:49

Recovery day.

I spent all day skiing with my little family at Brighton. It felt great to be in the sunshine and out of the yucky air.

4 miles felt like forever this morning. I felt slow, heavy and still very creaky. It was much colder than I thought, so I was freezing this morning.

After the run, I planned on lifting downstairs. But as I was stretching, I realized that my muscles are not ready for weights. Still too sore.

My peroneals are a bit achy. I'm hoping to get a massage sometime this week. I love recovery weeks.

When my alarm went off, I turned it off and didn't think twice about it. Guess I was tired.

I finally got my hiney out of bed this morning.

Before workout:

Lunge matrix

Touchdowns

Cross over drill

60 sec plank

6 pathetically slow miles on the home TM. I have no spunk in my legs and 6 miles seemed forever long.

AP: 56:54

After workout:

Same as above

Quick stretch

Peroneals still angry

TT: 1:12:41

AP: 9:05

I ran on the home TM and caught up on some DVR shows and reading a book on my iPad. This is the most spring my legs have had in them all week. During the last 4 miles, I kept bumping up my speed. It was nice to finish fast.

Long stretch and foam roll. I got a massage yesterday.

TT: 63:15

AP: 9:02

My hubby is putting stereo surround speakers in the workout room and the room was full of ladders and tools. I ran at the gym....no good shows on and it has hot. I'm really spoiled with having a home gym and all it's niceties!

I got new running shoes and they are a tich too small. They were tugging on the tops of my feet. I guess that happens when you order shoes on-line.

Good run...did a few pick ups starting at mile 5.

My son had a basketball game, but all the girls were still asleep. So I hurried home and did my lifting in the basement (in the family room, not the workout room). I haven't lifted in a week and a half. Yikes I was struggling! That is what I get for missing!

3x

Walking lunges with weights

Single leg hamstring lift

Squats with weights on Bosu

Side to side lunges

Supermans

Planks

V-ups with ball

Overhead press

Butterflies

Skull crushers

Bicep curls

Front raise

Front row

TT: 1:30:49

AP: 9:04

I got up at 4:00am to get my midweek long run in, but I also want to get a cat nap in before my kids woke up. It took me a few miles to warm up (6.3mph), but steadily increase my pace. I was able to hold a sub 8 pace for the last mile. Crazy that I could hold that pace so easily outside, but struggle to do it on a TM.

I read my book on my iPad, watched Nashville, and finished with Biggest Loser.

Quick stretch and foam roll. Back to be for a quick nap.

TT: 35:37

AP: 8:57

Easy miles on the home TM. Tired this morning!

3x

Lunge matrix with weights

Touch downs

Cross over drill

Single leg hamstring lift

Overhead press

Skull crusher

Bicep curl

So in my quest to run a fast Ogden Marathon, I need to get leaner and lose a few pounds. I hired a nutritionist to create a few meal plans for me. She asked me about my training and said I need to eat about 2000 calories/day. She is all about real, whole foods. I eat 7 small meals/day. I really like her whole philosophy and the food is good and I'm never hungry....BUT, I've hardly lost any weight (like 2 lbs in 3 weeks).

I'm all for wanting to do the right thing by eating right, but there needs to be some sort of reward (like a smaller number on the scale)!!! Is 2000 calories/day too much?

TT: 1:14:28

AP: 9:18

Just another run on the home TM. I was feeling tired and sore from lifting yesterday. So it was just a slow run. I'm very excited to have a cross training day tomorrow.

Cross training day.  The tops of my feet feel a lot better since I haven't run today.

3x

ball squats with weights

single leg hamstring lift with weight

walking lunges with weights

side to side lunges with weights

1x

LLL

Cross over drill

Touchdowns

Stretch and foam roll

TT: 35:13

AP: 8:48

I had a really hard time getting up....ha ha!! 4 easy miles on the home TM. I've been doing my long runs on Fridays and I really like doing then. Then I have a short run on Saturday and have the rest of the day to be with my family. So have that lingering "I still have to do my long run" feeling...but I'm going with friends so hopefully that will make it better!

3x

15 push ups

60 sec plank

20 dips

Front raise

Front row

Bicep curl

15 ab boats

Cherry pickers

Lying leg lift

Scissor

Bicycle

Overhead press

Butterflys

Skull crusher

Quick stretch and foam roll.

TT: 1:50:00

AP: 8:50

My running plans that I carefully constructed earlier in the week didn't pan out. I knew that would happen and was bummed I didn't do the run yesterday. Oh well!!

With my new meal plans, I am allowed one cheat meal per week. I can have whatever I want! I've been looking forward to it all week....it's been my motivation to keep on track. We went to Texas Roadhouse and I had their steak salad. It was super yummy, but it made me super sick. My body couldn't handle that amount of food and it revolted!

So when I got up, my stomach was still very sour. I went back to bed for 30 minutes in hopes that it would settle. It did..so I went downstairs.

My run was actually really good. I'm getting better at TM running and don't totally loathe it now :). As per Josse's speed work advice, I through in a few MP miles at the end (miles 7-10 and 12-13-8:23 or faster). They actually felt really good and I was surprised I could hold them.

I took a quick potty break and took a GU at mile 6.5. I reset the TM at mile 10. Shortly thereafter, I blew a fuse and the TM came to a screeching halt. Yikes....when you are not expecting that, it can be a bit unnerving. While hubby fixed it for me, I took another potty break (stupid salad). I finished the last 2 miles sub MP.

I wore compression sleeves which I haven't done in awhile. I think they totally helped today. Yeah! Hooray for a great run.

Plus my son was a rock star at his basketball game!

TT: 1:33:16

AP: 9:19

10 easy miles at 4:00am on the home TM. I was worried that my feet might hurt since I only had 1 day in between my long and my mid-week long run. They certainly are sore. Lots of ice and PT stuff on them today. Hang on feet...hang on!

Quick stretch and foam roll. Then back to bed for a quick nap before my kids got up.

TT: 35:36

AP: 8:54

Lunge matrix

Touch downs

Crossover drill

Single leg hamstring lift

Push ups

Dips

Planks

2 mile run

1set of the above

2 mile run

1 set of above

Feet felt a bit better. I wore my Kinvaras, put the lift in the left foot and taped the left foot.

Quick stretch and foam roll

If I get this BQ, it is going to be just shy of a miracle that my body can handle it.

TT: 1:09:21

AP: 8:40

I was super tired and slept in this morning. I was totally regretting my decision all day. It was speed workout day too....even worse.

As per Josse ( I did modify it a bit), I did 2x (4x400) at a 1:37 pace or 9.3mph (per the McMillan calculator). .5 mile rest between each set. I haven't done speed in a very long time and was very nervous...yikes!

2 mile warm up at 6.5 mph

.25 hard-9.3 mph. Last 2 were 9.4 and 9.5

.25 easy-6.0 mph

Cool down at 6.5mph

The 9.3mph was definitely puke zone. These were very hard. But now I have a starting point and hopefully see improvement!

2 x

Ball squats

Single leg hamstring lift

Walking lunges with weights

Side to side lunge

Quick stretch and foam roll.

After a year of sitting in boxes, my husband finally put the speakers up in our workout room. I got a medal hanger a few ago...he put that up too. Only marathon medals go on it! I hung all my running posters. It looks nice and I have no desire to ever go to the gym again :)

I met with Robyn this morning and did workout #1 and 2.

Pardon the bragging moment....but I've lost 2% body fat in 3 weeks! I know a lot of people do it faster, but the fact I'm wearing my skinny jeans today makes me happy. That is a total of 9 lbs for me since Jan1.

TT: 2:03:56

AP: 8:51

I started at dark:30 this morning and was feeling tired and not very excited about running :). I ran on the home TM and caught up on some reading and shows. My legs felt quite heavy and sore from lifting yesterday. Hammies tight and feet were alright. Here is how it all played out:

Miles 1-7: 6.4 mph (9:23)

GU and potty break

Miles 7-9: 7.2 mph (8:20) - MP

Mile 10: 7.4 mph (8:06)

Reset TM or it would have turned off on me!!

Mile 10-10.5: 6.5 mph (9:14) recovery

Mile 10.5-13.5: 7.2-7.5 mph (8:20:-8:00)

Mile 13.5-14: cool down

Quick stretch and foam roll. Hammies still a bit tight.

As a reference, I ran14 miles on 2/11/12 in 2:07 with an AP of 9:05.

TT:  47:48

AP:  9:33

We celebrated our 15 year wedding anniversary!  We spent the night at the Zermatt Resort in Midway, Utah.  So I did my easy recovery run in their fitness center.  My left foot peroneal/5 metatarsal was quite achy.  I did a long ice session after.

Then we went cross country skiing at Solider Hollow.  WOWZER....what an amazing workout.  I went when I was in high school once and was able to pick it up quickly (it is so different than downhill skiing).  My hubby gave it a good try!!  The JR National Championship was going on...those kids are fast!

I skied for 2 hours.  I shed every layer I had on, took off my hat and gloves.  I was sweating like CRAZY!!!  I turned my ankle a few times....hopefully it is nothing!  We ate lunch and my husband was ready to be done, so we headed home.  I am super tired!  I think I like it a lot better than downhill skiing!!!

Next time I want to go snow shoeing!

TT: 1:33:09

AP: 9:19

My Monday morning blah run! As always I had a hard time finding my mojo...too tired and not interested. But I got it done. Peroneals were definitely achy this morning. I taped them and put the lift in my shoe. That seemed to help.

TT: 36:11

AP: 9:02

15x bicep curls on Bosu

15x bent over back row

15x squat jump on Bosu

10x single leg bicep curl

20x reverse fly on bench

10x side lunges on Bosu

20 ball crunches

20 single leg scissors

2 mile run

1 set of the above

2 mile run

1 set of the above

Quick foam roll. Peroneals still a bit achy. Scraped them last night...lots of ice...massage.

I had a moment of weakness with my valentines day sugar cookies. Yikes...stupid scale didn't move this morning because of my mistake.

TT:  1:08:52

AP:  8:36

Speed workout Wednesday.  10x400 with 400 recovery.

2 mile warm up - 6.5mph

400-9.0mph

400 recovery - 6.0mph

.5 mile active recovery at 6.0mph after 5 reps

cooldown

These were not as fast as last week, but I felt a lot better and stronger.  

On a side note, I'm still not loosing weight as fast I would like.  I seem to be stuck in a RUT! Maybe I'm chewing too much gum.

PM Workout:

3x

Bicep curls on Bosu ball

Benover row

Squat jump on Bosu ball

Single leg bicep curls

reverse fly on incline bench

side lunges on Bosu ball

Bosu ball crunches

Single leg scissor

Chest press on ball

Single leg shoulder raise

Forward lung on Bosu

Lying tricep ext on ball

Chest fly on ball

Dumbbell squat

Swimmer kicks on Bosu

Bird-dog

Around the clocks on ball

pike on ball

rotating plank on Bosu

rolls up

side oblique crunch

lying leg drops

incline chest press

bosue close grip chest press

lunge with 1 arm back row

bentover should fly on bench

TT: 57:35

AP: 9:35

A very slow recovery run in the basement. Happy 15 year anniversary to me......and to celebrate, I'm running 15 miles tomorrow.

Stretch and foam roll

Off to help in all classroom parties!

TT:  2:07:21

AP: 8:30

Calories:  1758

Out and back on Murdock Canal

9:25 (stupid hill throws off my AP every day), 9:03, 8:42, 8:38, 8:24, 8:23, 8:22, 8:30, 8:17, 8:27, 8:15, 8:20, 8:13, 8:08, 8:07

On a benchmark note:  Last time I did a "fast" 15 miler was on February 18, 2012.  My time was 2:17:00 and AP was 9:11.

I had a fantastic run this morning in the warm weather!  I had to start earlier than I would have liked and ran most of it in the dark.  

I mentally broke the run up into 5 mile segments.  At mile 5, there is a bathroom.  So my first mental goal was to get to the bathroom...take a GU...shed my jacket.  Then I had my 2.5 mile out and back and I was just mentally blah.  I hit the bathroom again...took again GU...and tried to get the stupid jacket around my waist.  

I got the new Garmin Forerunner 620 for my 15 year anniversary.  I think it was miscalibrated because I ran my last 5 miles faster than MP.  It was difficult, but I didn't feel like I was going to die.  Definitely miscalibrated!!!!

I haven't been running this fast on my TM and was quickly reminded how much faster I am outside.  I wanted to hit a few MP pace miles during the run and ended up with 8 miles of them.  Hooray!

My feet held up great on the run, but are now very tender and achy...same with my calves.  I won't run tomorrow and have a scheduled cross training day for Monday (next week is a rest week).  Hopefully that will be enough time for my feet to recover. 

Time to clean the house!!

(And I dropped another 2% body fat this week even though the scale didn't move....hooray!!!)

I took my husband to the ER at midnight for kidney stones. He stopped breathing for a few minutes and I felt like my life flashed before my eyes. Everything turned out all right and he is home. Today was one of those days where I took a hard look at my priorities.

And I took my youngest daughter to the doctor this morning. She has strep.

And I need to go to the doctor to have my hand checked out....I think I have some sort of infection.

And I'm beyond tired.

I rented a bunch of red boxes for my kids and we will probably go to Mcdonalds for dinner.

I'm not sure about a workout.

PM:

Three doctor visits, two trips to the pharmacy, and lots of medical bills today. But we are all doing much better! I was able to get a quick lifting workout in. I feel MUCH better now (probably because I took a nap too)!

3x15 reps

Bicep curl on Bosu

Bent over row

Squat jump on ball

Single leg bicep curls

Reverse fly

Side lunges on Bosu

Bosu ball crunches

Single leg scissors

Incline chess press

Bosu close grip chest press

Lunge with one arm back row

Bento we shoulder fly on bench

1x

Around the clocks on ball

Pike on ball

Rotating plank on ball

Roll ups

Side oblique crunch

Lying leg props

TT: 37:15

AP: 9:18

Worked out at home gym

1x

Chest press on ball

Single leg hammer raise

Forward lunge on Bosu

Lying tricep on ball

Chest fly on ball

Dumbbell squat

Swimmer on Bosu

Bird-dog

2 mile sow run...I think my legs forgot how to run after 2 days off

1x above weights

2 mile slow run

1x above weights

TT: 1:04:13

AP: 9:13

I haven't slept very well the past few nights, so I really wanted to sleep in today. I made my kids a "fancy" breakfast...English scones sandwiches...filled with bacon and eggs. Only 3 out of 4 kids liked it.

7 mile run on the home TM.....lots of kid interruptions

3x

Bicep curls on Bosu

Bent over row

Single leg hamstring lift

Single leg bicep curl

Reverse fly

Side lunges on Bosu

Ball crunches

Single leg scissors

1x

Around the clocks on ball

Pike on ball

Rotating plank on Bosu

Roll ups

Side oblique crunch

Lying leg props

Stretch and foam roll....hammies really tight

1x

I,T,Y ball raises

Chest pullover

Russian twist

Single leg squat

Scarecrows

Leg drops on bench

Reverse grip rows

Good mornings

Superman/banana

Plank jacks

Curtsy lunge

Alt. kicks on Bosu

Ball hamstring curl

TT: 1:34:29

AP: 8:56

9:28, 9:12, 9:04, 8:58, 8:45, 2:24

8:51, 9:03, 8:46, 8:42, 8:36, 2:30

I haven't sleep in all week and I really wanted to take advantage of my rest week! So I decided to do my long run while my kindergartener was at school. It was so warm and sunny out! Lots of vitamin D today!

My goal was to run easy and give my hammies a break. So I just listened to my podcast and soaked up the sun. Nice and easy.....and my hammies did ease up.

My eating hasn't been very good today....I'm feeling like a mere mortal and not superhuman today.

TT:  33:00

I was extremly lazy this morning and had no desire to get moving!  I skipped the lifting portion of my workout and just ran on the home TM.  My hammies are feeling a lot better.  I scraped them the other day and they were quite bruised.  But they are really starting to loosen up.

I've read a few blogs lately of my super speedy friend who are getting injuries.  It totally bums me out.  Hence, I took my rest week extra restful.

Monday's 10 miler will be here soon enough!

TT: 1:32:32

AP: 9:15

Easy run on the home TM. Same old Monday story...early, dark, tired, ho-hum kind of a run. Nothing hurt or felt creaky!

Quick foam roll and back to bed for a quick nap before my kids got up.

TT: 45:45

AP: 9:09

I was lazy this morning and didn't get up until the last possible second. I was only able to get my run in and will have to do my lifting tonight. Ran on the home TM and hammie was a bit tight (ART done on it yesterday).

Quick foam roll

PM:

3x

Walking lunge

Single leg hamstring lift

Side to side lunges

Squats

Incline chest press

Bosu close grip chest press

Bent over shoulder fly on bench

Bicep curl on Bosu

Bent over row

Single leg bicep curl

Hammer raise

Skull crusher

Reverse crunch on bench

Cherry picker

TT: 73:38

AP: 9:12

I absolutely HATE going to the gym. HATE it! There are too many people, it's dirty, and so hot! But I met Kellie this morning. The run was just alright. Hammies were a bit tight.

Robyn took my body fat this morning. I had a cheat meal on Saturday and I can still feel the effects from it. Robyn said it can take up to 5-6 days for your body to equal out from it. I felt a bit frustrated by it, but quickly remembered that I need to have balance. I don't want to go through life without a few foods that I really like. Body fat was 20% (last week it was 19%).

Lifting tonight

2x

Ball I, T, Y raises

Chest pullover on ball

Russian twist

Single leg squat

Scarecrows

Reverse crunch on bench

Reverse grip rows

Good mornings

Superman/banana

Curtsy lunges

Ball hamstring curl

Foam roll

TT: 2:10:24

AP: 8:09

Cadence: 179

Canal out and back

9:12, 8:49, 8:32, 8:32, 8:17, 8:07, 8:02, 8:00, 8:10, 7:42, 7:53, 7:44, 7:51, 7:55, 7:44, 7:44

I had some anxiety about this run. My last long run (15 miles) was a great run and I wasn't sure if I could do it again. And I was alone and the weather was iffy.

BUT...it all worked out. I just ran. I looked at my Garmin occasionally and it all fell into place. Again, I broke the run into sections...the mile 5 and mile 11 bathroom and GU breaks. If I mentally just work on getting to those points, I could manage.

I started to struggle with 4 miles to go. The wind picked up and it started to rain. I could feel the effects of those faster middle miles...PAIN CAVE. I mentally just focused on getting to the lamp post, then a sign until the end of the trail (and RAD yelling in my head....love you RAD). Then I knew I only had 1.6 miles to home.

My AP was 20 secs faster per mile than last week. Yikes...I'm not sure if that is good or bad???

Hammies are tight and feet are a bit sore. It's over! And in a few hours, I get to get up and do it again :)

TT:  54:20

AP:  9:50

Ohhhh...I can feel the effects from yesterday.  My hammies are very sore.  So slow was the name of the game this morning.  Everything felt a bit better after I was done, but I think it might take a few more days to recover!

TT: 53:50

AP: 8:58

10:01; 9:51, 9:04, 7:43, 8:39, 8:26

5 mile on TM:  49:00

5 miles in the fitness center on the TM. Hot, humid, sweaty mess. Tim and I met up with another couple to go for a 6 mile run around the island. It was totally safe and there was even sidewalks. We totally scored! The husbands ran together. Stephanie was fast and was able to keep up! Yeah! She asked me tonight at dinner how far I was running tomorrow and could she come. Double yeah for having a running buddy and for NO treadmill running!!!

TT: 51:19

AP: 8:43

8:42, 8:42, 8:42, 8:33, 8:44, 8:49

I ran again with Stephanie. There wasn't as much cloud cover and the sun was beating down on us. How quickly I forget how much I hate humidity!! Hate it!! I was soaked in sweat and it kept stinging my eyes. Plus, we didn't bring any water. But it was a good run! We had a great conversation and a good pace! I'll post all my splits when we get back...but I need to save my battery on my Garmin! I spent all day sitting on the sand, drinking fancy non-alcoholic drink, taking naps, eating pizza from the pizza shack and chilling. It is actually a really good week to be running high mileage because of all the rest I'm getting.

TT: 1:10:38

AP: 8:59

9:11, 8:58, 8:51, 8:44, 8:59, 8:52, 8:42, 8:17

Stephanie and I ran again this morning! This time we were smart enough to bring bottles of water. We went earlier and it wasn't as hot, but still beyond humid. Dripping yucky sweat. My legs were tired today and didn't feel as fresh. Good thing tomorrow is a rest day! Shopping in the city today. We saw way too many out of control-drunk-half naked spring break college kids. It made me feel old. Time to take a nap!

TT: 2:31:42

AP: 8:56

9:25, 9:07, 8:59, 9:01, 8:44, 8:52, 8:51, 8:53, 8:41, 8:31, 8:50, 8:45, 9:05, 9:04, 8:55, 8:39, 9:09

Ohhhhh the humidity!!! I chaffed so horribly today because all my clothes were SO wet with sweat! I ran the first 12 with Stephanie and the last 5 with Tim. I was almost 50 seconds slower per AP than my 16 miler last week...YIKES! I will blame it on the humidity....it was 100% today. So very tired tonight

TT:  46:11

AP:  9:14 (too fast for a recovery run)

5 easy miles to the park and back. It wasn't as hot and humid as yesterday. There was some sort of run/walk race going on, so the streets were really busy today. A week in the Bahamas isn't long enough! So long.....

It is always fun to go away, but it is even better to come home! Giving all my babies a big love was by far the best part of the week!

I'm still feeling really tired and a bit achy all over. Thank goodness it is a rest week!

3x

1 mile

Walking lunges

Single leg hamstring lift

Side to side lunges

Squats

Push ups

Dips

Row

Fly

The mile runs were super slow...no need to get an injury! Long stretching and foam rolling. My ankles were still quite swollen from traveling all day yesterday....so lots and lots of water today!

I recently found out some news from an immediate family member. I'm really feeling the effects and feel particularly sad today. Time heals all wounds.

TT:  56:36

AP:  8:11

9:08, 8:19, 8:26, 8:18, 7:44, 7:19, 7:20

I didn't get out  for my run until this afternoon.  I thoroughly enjoyed the sunshine.  But I started my run too fast and paid for it later.  

I'm still enjoying my rest week.  My left inside shin is aching a bit.  This is the same spot I always get my stress fractures.  I'm a little nervous.  Another scheduled rest day tomorrow.  

3.21 miles

TT: 28:47

AP: 8:58

9:10, 8:52, 8:56, 1:48

7.11 miles

TT: 1:01:56

AP: 8:43

8:41, 8:46, 8:53, 8:31, 8:50, 8:39, 8:28, 1:03

West Murdock Canal

I had my calves worked on this morning...ouch! So I did my run while my kindergartner was at school. I decided to try a route today. About 2 or 3 miles into the run, my Kneaders salad decided to revolt. All the park bathrooms were locked. I started looking for hiding places and then noticed a house being built and they had a POP. Heaven sent! I went to open the door....gave it a good tug and it was locked. I tugged at it again...still locked. I finally said, "Is someone in there?"....a very hesitant voice replied yes. I asked him to please hurry. Wow....what an experience.

This wasn't a great run for me. My calves felt like they were full of lead. I had no spring in my step. I kept telling myself that it was my rest week and I NEED to take it easy. But as I look at my splits, my "fastish" times 2 years ago were only in the mid-9/mm. So I need to be pleased with an 8:43/mm on a crappy day (with an upset gut).

I kept pushing the wrong buttons on my new watch.... I really need to figure it out. Also, since I've done my last few runs in the daylight, I noticed a lot more road kill (never saw it in the dark). I know it is there, but it still freaks me out every time I go by it!

TT:  39:20

2 mile run...slow

3x

Bicep curls on Bosu

Walking lunges

Single leg scissor

Chest press on ball

Single leg hammer raise

Single leg hamstring lift

Bentover row

Skull crusher on ball

Chest fly on ball

Dumb bell squat

Single leg squat

Chest press

Bentover shoulder fly

Curtsy lunge

2 mile run

Long stretch and foam roll

I worked out at home today as it was a bit too windy outside.  This is my best workout all week.  I was in a better place mentally, no upset stomach, calves felt a lot better....all of those made the difference.

I have 9 weeks until Ogden...4 weeks of work left to do (including rest weeks).  I really need to focus on speed and lifting.  I think I feel better because I lifted today.  I hadn't lifted in almost 2 weeks.  I just need to stay focused and motivated.

TT: 1:32:39

AP: 8:27

9:48, 9:16, 8:54, 8:50, 8:22, 8:15, 8:03, 8:21, 7:50, 7:31, 7:23

East Murdock Canal

I haven't done an early morning run in awhile and I had a hard time finding my mojo...actually it took me 3 miles to find it :). I was feeling tired and sluggish. And my podcast was stupid today.

I finally turned on some tunes and found my groove. Took a GU after the turn around at the bathrooms. Legs felt good.

I've been babysitting my 2 nieces this past weekend and they finally left today. 6 kids is a lot.....1 set of triplets, 1 set of twins and a 2 year old. I'm ready for a nap

TT: 56:10

I wasn't interested in running in the wind this morning. So I ran downstairs.

3x

2 mile run

Lunge matrix

Squat

Push up

Dip

Row fly

Quick stretch and foam roll!

TT:  1:17:55

AP:  8:33

9:33, 9:00, 8:59, 8:45, 8:32, 8:06, 7:57, 8:13, 7:44, 1:01

LP Hwy to SR 92 to Alpine Hwy

It was significantly colder than I had anticipated this morning.  I should have gone back and gotten a warmer shirt and gloves, but I didn't.  And I paid for it later. 

My hands were SO cold.  Now (several hours later) they are still very tingly and swollen.  Dumb move on my part.

My run was alright.  I was cold and tired and it took awhile to get moving.  That is one thing I really like running in the afternoon is that I don't feel like a zombie.  

My shin was bugging a little bit this morning...I need to work on stretching my calves and scraping them.  

I'm really tired.  I feel like all I do is run and sleep.  I'm getting so close though and then I will take some time off.

Planned rest day! 30 minutes weights.

TT: 2:39:45

AP: 8:19

9:52, 8:50, 8:35, 8:30, 8:16, 8:14, 8:21, 8:20, 8:12, 7:57, 8:05, 8:08, 8:15, 8:03, 8:08, 8:05, 7:55, 7:48

Murdock Canal

I was planning on doing my long run while my daughter was at kindergarten, but my son was tested positive for strep throat last night and stayed home from school today. I can't leave him home alone for that many hours.

So 4am it was....and dark and lonely! I wasn't sure what to expect from this run. It was strictly off feel because it was too dark to keep looking at my watch.

As always, I mentally broke the run up into bathroom segments. I would think to myself....just make it to the Battle Creek bathroom...then the Lindon bathroom, etc. Not necessarily for potty needs, but more as land markers. They were all 4-5 miles apart. I like having those small achievable goals. I knew if I could make it there mentally, I would survive the early dark run alone.

My 16 miler was an amazing run for me. My AP was an 8:09. I knew I couldn't go that fast today and I think I'm pleased with my AP. It is still faster than my marathon pace (I need to run an AP of 8:23 to get my BQ). As I was finishing today, I kept thinking to myself that come race day, I still would need 8 more miles. That is an 1:10:00 more of running and could I hang on that long. It is going to hurt!

I stretched for awhile when I got home and soaked in the bath tub to warm up. I think the combination of those has left me with no soreness. Big success right there.

It was warmer when I left my house, but windy on the canal. I didn't bring gloves again and my hands froze. When will I learn!

5 very slow creaky recovery miles. My legs feel surprisingly good...except this one spot on my shin. I'm quite surprised at how good they feel!

49 miles/week is the most I've EVER run. Small accomplishments!

Stretch and foam roll

We have a family friend in town, so I'm off to show her SL.

TT:  1:34:37

AP:  8:35

Canal - out and back

9:31, 8:58, 8:46, 8:47, 8:38, 8:37, 8:21, 8:21, 8:15, 8:06, 7:59

Good morning Monday run...same as always.  Except, I was really excited I only had one bathroom landmark this morning instead of a gazillion.  It went by fast.  Lots of people out today. And I finally wore gloves and my hands didn't freeze :)

I got a massage and she worked on my calves good.  I need to get more weight lifting in this week.  I hardly did any last week.

Most exciting part of my day - I went to the nursery and picked up all my spring veggies to plant.  They will all soak tonight and be put in the ground tomorrow.  I LOVE working in my big garden!

TT:  52:35

AP:  8:35

9:18, 9:26, 8:39, 8:15, 8:03, 7:41, 1:11

West Canal

99% of the time when I choose to sleep in and run later, I regret it.  There is a REASON why I need to run early...I have things to do during the day!!!!  But I was able to get everything done.

It was hot today (compared to dark o'clock in the morning).  I had on shorts and a t-shirt and was sweating a lot.  Ughhhh....I don't do well in the heat.

Ho-hum run...nothing fast or fancy!

Stretch and foam roll

TT:  1:31:31

AP:  9:04

9:34, 9:21, 9:21, 9:16, 9:04, 9:04, 8:42, 8:38, 8:51, 8:51, :45

N County Blvd - round  about - SR 92 - 100 E

I had no pep this morning and it seemed like the perfect day to keep everything slow.  I've done a lot of faster miles this week and last week.  Everything felt very creaky and I'm excited for my rest day tomorrow.  Got my calves worked on.

Quick stretch and foam roll.

Here's a little thing I wrote for our family blog:

The Journey

4 easy miles on the home TM. A few lunge matrices and lots of stretching. Calves still uber tight.

TT: 2:57:06

AP: 8:51

JRP

9:01, 8:48, 8:49, 9:13, 9:06, 8:47, 8:43, 8:47, 8:55, 8:49, 8:46, 8:52, 8:55, 8:57, 8:56, 8:35, 8:58, 8:51, 8:43, 8:21

Whew...glad that run is over! I met Karen at the JRP and it was so good to catch up with her. She was really worried about the pace....I went slower and she sped up. It worked out. We headed north first and did all the hills first. We refilled at the parking lot and headed south. Thankfully, the bathrooms were open at Willow Park and we could fill up our bottles. I really appreciate her conversation today.

My legs didn't feel fresh from the start. This has been the most mileage I've ever run in a week so that probably contributed to the lead legs. They really started to get tired with 3-4 miles to go. I left Karen to speed up for the last mile.

I think it is interesting that I run much faster alone. Maybe I just want to get it done?? I have a rest week next week and am going to take full advantage of it. I have a lot of niggles right now and need to let everything calm down.

I slept 8 hours plus took a one hour nap on Friday, Saturday and Sunday. I was still tired and slept in today. Feeling better about life.

My legs feel great after Saturday's 20 miler. Yeah!

47:20....slowwwwwww

5 easy miles on the home TM. Ughhhh....I'm not a fan of the TM.

3x

Walking lunges

Single leg hamstring lift

Squats

Side to side lunges

Push ups

Dips

It's been awhile since I've done weight lifting. It felt much harder than it should've. I can tell that I need to do it...my body is creaky in certain spots. Hopefully I can do it at least once a week until Ogden.

Long stretch and foam roll.

TT: 1:04

I wasn't interested in running in the blizzard outside, so I ran downstairs tonight. I really got into watching Nashville, so my run went by fast.

Jay Johnson had a great post on his blog about spending 15 minutes everyday doing his lunge matrix or GSM. He said that if all runners did that, they would be injured a lot less. I'm a believer.

Once before and once after run:

Dynamic calf stretch

Lunge matrix

Donkey kicks

Plank

Hip swings

Stretch and foam roll

I went to see Dr Rich today. There was edema on the X-ray around the achy part of my shin. It wasn't a stress fracture yet, but the area was stressed out. He put me in a boot to wear when I'm not running. I can resume my training, but if it starts to feel worse, I need to cut back/stop.

Because I've had so many SF, he decided to do a Dexa scan and check my vitamin D, calcium, feritin levels. Waiting to hear the results.

I just need to hang on for 6 weeks.

60 minutes-7.5 miles on the stair mill at the gym.

15 minutes PT

45 min-5.75 miles on stair mill

TT: 1:40:04

AP: 8:21

9:22, 8:53, 8:32, 8:32, 8:21, 8:20......8:15, 8:01, 8:03, 7:59, 7:54, 7:44,

Dark and early. It's been 4 days since my last run and I was wondering if my legs remembered how to run. Legs were heavy and had a hard time picking up speed. My inside shin was definitely achy today.

20 min PT, stretch and foam roll

I kinda had a freak out moment last night.  I am usually even tempered and don't get stressed, but this "marathon/maybe injury" has put me into a tail-spin.  I've invested a whole year into 100% focused training and I don't want it to all be for naught.  

Thank YOU FRBers who talked/texted me off the ledge last night.  And my husband thanks you too.  Balance and perspective goes a long ways.

My "current plan" for the moment is to do Ogden, but add more cross training days less running days.  It is subject to change though!

20 hard push on bike

lunge matrix

cross over drill

push ups

step downs

leg swings

row

fly

10 min hard push on bike

1 set of above

10 min hard push on bike

1 set of above

I didn't take any rests in between and my heart rate was up the whole time.

Long stretch and foam roll.  Calf/lower leg scrapped....ouch

TT: 1:26

AP: 8:45 (I think this is way off....satellite had a hard time connecting)

10:47(I was down a huge hill....way off), 8:42, 8:44, 8:16, 8:15, 8:24, 8:02, 8:26, 8:23, 8:35

We are in St George for spring break. I hopped on a trail and just started to run. The destination for the turn around point was only 2.5 miles instead of 5 miles. So I was a bit miffed and had to come up with plan B.

I really like how many parks/drinking fountains they have. BUT holy hills!!!!!

My Garmin had a hard time connecting to the satellite, so my pace was a bit off. My shin was a bit achy achy to start, but felt alright by the end.

It was very tired after all our hiking today. But I sat in the chilly hotel pool for awhile and it mellowed out.

My husband likes to ski in the winter (so do I, but I'm not quite as crazy as he is) and I like to hike in the summer. So we decided to hike Snow canyon today. My kids just had a unit at school about the national parks in UT and about the rock cycle. They were telling us crazy facts during our hike today. They loved it!

No running or cross training. 100% rest We hiked all around Zion's National Park today. I didn't wear my boot because most of the trails were sand or mud. We sure live in a beautiful place!

I got a call from Dr. Rich with all my test results.  My Dexa scan came back normal.  All my blood work came back normal except my vitiman D level was a bit high....so I need to cut back.  

Since my bones are working and my blood work is clean, I need to figure out my "sweet spot" regarding mileage.  How much can my body handle?  

TT: 46:51

AP: 9:18

9:39, 9:18, 9:12, 8:53, 9:26

My last day running around SG. I took the run very slow and easy today. Goodbye hills!

TT:  2:50:00

AP:  8:30

Murdock Canal

9:24, 9:01, 8:32, 8:37, 8:25, 8:26, 8:15, 8:22, 8:21, 8:26, 8:31, 8:22, 8:17, 8:30, 8:28, 8:25, 8:26, 8:36, 8:23, 8:03

Hmmmm....what a run! Getting to the 10 mile turn around point seemed to take forever. I ran this one alone and listened to my audio book.  Gold by Chris Cleave is super good.  It is about two women Olympic cyclists. 

I'm thinking I did this run a bit too fast because it felt hard.  My legs were heavy and my breathing labored.  My shin felt alright, but my calves were cramping near the end.  

When I got home, I laid on our living room floor under the ceiling fan.  When my husband saw me, he thought something was wrong and freaked out a bit.  Ha ha....just crampy calves and tired.

As a reference to other 20+ mile long runs:

3/29/14 - 20 mile - AP:  8:51

4/14/12 - 20 mile - AP:  9:45

4/28/12 - 22 mile - AP:  9:42

I attended the temple tonight for a recovering alcoholic woman whom I visit taught.  She's been working hard to get her life back together and she did IT!  We can all do hard things!

Mental health day

Easy 6.0 mph run on the home TM. Everything is going to be slow this week to help my shin chill out and taper for the SL Half.

Lunge matrix

Crossovers

Plank

LLL

Long stretch and foam roll

3x

Walking lunges

Single leg hamstring lift

Side to side lunges

Squats

Overhead press

Butterfly

Skull crushers

Row

Fly

1 mile run

I've had the hardest time getting up in the morning lately. Lazy bum :). I worked out while my daughter was at kindergarten. Calves tight today. Lots of stretch and foam rolling.

Easy run tomorrow and rest on Friday. Be kind SL.

I had to take my 6 year old to get a few worts frozen off her fingers. Unfortunately, I had tons of worts as a kids and she has inheritated that trait from me. Poor kid....it was quite traumatic. But a treat from the gas station seemed to make life a bit better. And showing her cool band aides to her kindergarten class.

Easy TM run at home. Lots of stretching and foam rolling.

Salt Lake Half Marathon Death March 

There was nothing beautiful or lovely about this race. It was a 13.3 mile suffer fest.  

I've been really nervous about this race.  I knew that if I ran a 1:44 at the race today, I would be close to my BQ plan for the Ogden Marathon.  I guess the anxiety of that 1:44 goal put me over the edge.  And I wasn't sure how my body would hold up.  It's getting worn out and semi-broken and I still have 4 weeks to go.

I left home at 5:00 am and found a great parking spot close to the finish area.  I took Trax to the starting area.  I found a few friendly faces, Josse, Ericka, Paul, Tiffany, and Allie.

 I found the 1:45 pacer and had plans to hang with him for awhile. The gun went off and immediately, I knew this race was going to hurt.  

The race started uphill and was followed by several more rolling hills.  My heart rate was already going crazy and my breathing labored.  My stomach felt sick with anxiety. I still had a LONG time to suffer through the streets of Salt Lake.

I hung with the 1:45 pacer for awhile but eventually left him during the Memory Grove down hill.  I was able to pick up some speed during this section, but felt like I was still putting forth a lot of effort.  

Tim and the kids were waiting for me at mile 5.  It was SO wonderful to see friendly faces with a big sign!

Eventually, I saw the 3:25 marathon pacer and ran with them for several miles until they split off at mile 9. I still felt like I was exerting a lot of energy and had a long ways to go.

After the pacer turned off onto the marathon course, I tried to stay with the half marathoners that were with that group.  My wheels started to rapidly fall off at mile 10.  I felt like I kept pushing the gas pedal harder and harder, but the speed was not coming.  

My calves were cramping and my mental mojo was trickling away.  I was in shuffle mode and was just trying to hang on for dear life. The numbers on my watch kept getting slower and slower and my stomach was growing angrier by the second.  

I kept thinking to myself, "This is SO hard.  This isn't fun.  My body is going to start revolting."  I felt like I was going to burst into tears.  This desperation was not part of my race plan.

I knew I only had less than a half mile to go.  I turned the street corner and could see the finish line.  But the more I pushed the pace, the further away the finish line got.  It took forever to complete that last .5 miles.  There was no euphoria or singing angels when I finally reached the balloon arch.  I stepped off to the side right in front of the camera man and tried to keep my breakfast together.  Tears started to form in my eyes....I have never had a race experience like that before.

My body hurt in ways I didn't know was possible.  I had exerted so much mental and physical energy that I didn't care about anything else.  Pain was the only word in my post race vocabulary.

But then I saw my beautiful family.  My kids were cheering and the pain subsided momentarily.  I was so glad they were there.  I wanted to make them proud.  I told them I ran the race in a very horrible 1:44:01....which was exactly my goal.  A 7 minute course PR (the race director changed the course and it was way more difficult than last year in my opinion).

I said a quick goodbye to my beautifuls and all my grumpies returned.  I left the race shortly thereafter to get home for a soccer game and egg hunt.

(Good to see Ericka at the finish line....she totally rocked her race!)

I was hoping to have a mental boost from running this half marathon today for my big race in May.  But I'm unsure of what to think of the situation.  I'm not sure I can handle that kind of excruciating nonsense for another 2 hours in a marathon.  I felt like the harder I tried push the pace, the more I mentally and physically hurt.  There was no adrenaline to take off the edge.  

I hit my goal today so I'm not sure why I'm so hesitant and not feeling the "high".  I may have entered into that next level of physical discomfort.  

And it is really painful. 

TT:  1:44:01

AP:  7:52 7:59, 8:00, 7:21, 7:37, 7:20, 7:57, 7:49, 8:12, 7:58, 7:52, 7:43, 8:26, 7:57, 1:46

This was a mighty slow run! I think my first two miles were a 10:43/mm. I couldn't move any faster than that :). I finally got the pace down to 10/mm. My calves loosened up a bitt by the end of the run, but a still tight. Everything feels a bit creaky :)

Lots of stretching and foam rolling.

We worked in our yard all night. It always feels good to do the spring clean up!

TT:74

Another slow run on the home treadmill.  Less soreness today and hopefully it will continue to go away.

Quick stretch and foam roll

TT: 1:27:33-9 miles

AP: 9:43

TT: 27:38-3 miles

AP: 9:12

Early morning on the home TM. I was not interested in running in the wind and rain this morning. Another slow run-that is going to be the plan for the rest of the week. My calves and all other niggles are really feeling better.

I soaked my lower legs in the kitchen sink this morning with ice. Brrr...it really helped.

TT: 3:17:12

AP: 8:58

Canal

9:16, 9:05, 8:54, 8:55, 8:49, 8:46, 8:46, 8:43, 8:45, 8:45, 8:44, 8:50, 8:35, 8:45, 8:49, 8:54, 9:04, 9:15, 9:03, 9:26, 9:29, 9:20

After looking at Saturday's rainy forecast, I decided to do my long run today. One of my main goals for this run was to keep it slower. I raced hard last weekend and had already run a lot if miles this week. I wanted to be safe and not stupid.

As I started my run, the iPod that has my audiobook froze. I didn't want to take the time to mess with it. I was grateful I also grabbed my small shuffle. So I listened to music the whole way. I was really looking forward to my new book.

My first 11 miles were great. I ran all the way to Orem....that's a long ways to go :). I was super excited to see the water fountains turned on. I also enjoyed seeing the various blooming orchards, large gardens, chicken coops, and blooming lilac bushes. AF, PG, Lindon and Orem residents along the canal do a good job in those areas!

When I turned around, I started to struggle. I had 6 miles (mile 17) till my bathroom landmark and my body was starting to hurt. I finally got to the bathroom (5 miles till home) and my times started to slow way down. It was certainly a mental battle.

The wind started going crazy during the last 3 miles and I had dirt/sand pelting me sideways in the face. It wasn't fun.

I got home and laid on my bedroom floor for awhile and tried to convince myself that run was fun. As I was getting my ice bath ready, I started to cry in the bathroom to my husband. "I don't think I can run a marathon". My episode only lasted 5 minutes and I'm already feeling better about life. I've got 3 weeks to get my mental state back on track.

Time to taper.

5 really slow shake out miles on the home TM. Hips and tops of my feet are still a bit sore from yesterday, but everything else feels good.

Lots of foam rolling

I'm taking tomorrow off and will probably cross train on Monday.

3x

Walking lunges

Single leg hamstring lift

Side to side lunges

60/60/60 planks

Hip swings

Long stretch and foam roll

4 easy miles on the home treadmill.

Stretch and foam roll

TT: 1:29:11

AP: 8:06

8:59, 8:38, 8:16, 8:10, 7:57, 7:58, 8:00, 8:14, 8:07, 7:29, 7:13

Murdock Canal

I was TOO lazy to run at dark o'clock this morning, so I went this afternoon when my kindergartner went to school. My plan was to run this a bit faster. I haven't done anything really fast since the SL Half.

My mile 1 split is the fastest that I've ever charged up temple hill. Looking at the splits, I started way too fast. I had the wind at my back and felt great.

As soon as I turned around, I realized how crazy windy it really was. I almost lost my visor a few times. I felt like I was working 10x harder to just maintain my pace. I stopped at a few water fountains so I could get a rest from the wind.

Once I got off the canal (I had 1.7 miles to home), I had the wind at my back again and really tried to push the pace. Thankfully, this time I got faster :)

Long stretch and foam roll. Hammies very tight.

TT:  1:32

Easy miles on my home TM.  Everything feels good when I go slow....so slow it is for the next little bit.

A few PT things.  Stretch and foam roll.

2x (one set before run....one set after run)

Walking lunges

Single leg hamstring lift

Side to side lunges

Squats

Single arm push up on Bosu (I hate those!!!!!)

Dips

Lying leg lift

Scissor

Donkey kicks

LLL

Bridge

5 miles run -slow at home TM

Stretch and foam roll.

I always feel so much better when I lift. I worked in my garden today and am so pleased with everything that is peeking through. Tulips are on their way out and Iris' are on their way in,

4 easy miles on the home TM. Hardly seemed worth the dirty clothes :).

Before and after run

Lunge matrix

Bosu push-ups

supermans

Stretch and foam roll

Tapering isn't all that great :/

TT: 1:13

Easy miles on the home treadmill.  I fear I've taken on one too many home and garden projects to compensate for the taper crazies.

TT: 1:13

Easy run on the home treadmill. Lunge Matrix and 60/60/60 planks before and after. Stretch and foam roll.

My husband came downstairs to say goodbye before he left for work. When he looked at mileage on the TM, he laughed and said...only 18 more miles to go. Ughhhhh....that seems like a really long way!

5 miles on the home TM.  6x400 to get the legs moving.  Speeds ranged from  7-8.5mph.

Before and after run:

Lunge matrix

LLL

Pushups

I love my extended family, but I don't always like them. They bring way too much drama and I was the lucky one who got to have Mother's Day dinner at my house.

I went to bed a 9:45pm and got up a 7:45am. I was mentally drained yesterday.

Next holiday, I'm going into hiding

4 easy miles on the home treadmill. I was huffing and puffing which makes me a bit nervous for Saturday. I just hope all the stars align.

5x1:00 pick ups

Stretch and foam roll

3 easy miles on the home treadmill. Static calf stretching, myrtle routine, leg swings, dynamic calf stretch and planks.

Foam rolling

Rest day and lots of stretching

Easy miles outside. My breathing this last week has felt really labored. Like I haven't been running at all. I hope I haven't tapered too much.

Stretching

The hay is in the barn. I've been training for this marathon for 364 days. The bags are packed and it is time to roll.

I grabbed some treats in the finish area and met Tim and kids.  I started to cry once again…so very disappointed I didn’t hit my goal after so much work.  I felt silly for sharing my hopes and dreams for the whole world to see and know I would have to face everyone with empty hands.    

 

I celebrated the completion of another marathon by going to the nursery.  I bought some perinnals so I can have fresh cut flowers throughout the summer.   I got all my warm weather veggies. I even splurged and bought new tomato cages....they are fine.

ohhhh my...my allergies have gotten out of control.  My eyes are so itchy and my nose so drippy.  And it doesn't help I've been working in my gardens a ton.  

I'm grateful it started this week and not last week.  

Scratch...scratch..sniff..sniff

3 very slow shake out miles on the home TM.  Lots of stops to blow my nose.  Long stretching and foam rolling.

TT:  48:26

AP:  9:41

Up to AF Rec and back

9:23, 9:43, 10:03, 9:41, 9:34

Walking lunges

Single leg hamstring lift

Squats

Side to side lunges

60/60/60 plank

plank rows

Stretch and foam roll

TT:  1:19:17

AP:  9:29

Art Dye - west on trail - east on trail

9:56, 9:33, 9:50, 9:39, 9:34, 9:32, 9:32, 8:29, 3:08

My husband is running the AF Half with me in 4 weeks and needed to run 8 miles today.  So I got a sitter for the kids and we got to run together.  This NEVER happens!!  I told him to be easy on me today!!

My legs were heavy the first 4 miles and loosened up the last 4 miles.  It was perfect weather out....light rain and overcast.

3x

overhead press

skullcrushers

butterflies

row

fly

front raise

LLL

Donkey kicks and whips

60 sec plank

Stretch and foam roll

TT:  1:34:30

AP:  9:20

No County Blvd-roundabout-Timp Hwy-Alpine Hwy-300 N

9:55, 9:43, 9:32, 9:36, 9:18, 9:04, 8:56, 9:07, 9:09, 8:58, 1:08

Slow easy run this morning.  The tops of my feet are still quite achy.  

2x

lunge matrix

push ups

LLL

Foam roll and stretch

Then I took my kids on a hike up Unicorn Mountain and we had breakfast burritos by Burrito River.  My 6 year old names everything.

20 minute hard push on bike

walking lunges

single leg hamstring lift

side to side lunge

squat

pushup

bicycle

v-ups

leg lifts

10 min hard push on bike

2x above exercises

I meant to get another 10 min hard push on the bike betweeen the last 2 sets of lifting, but was running out of time.  I thought the lifting would be more beneficial.

Stretch and foam roll

TT:  54:51

AP:  8:56

Backwards silo route

9:36, 9:28. 9:41, 8:37, 8:19, 7:51, 1:16

Ohhhh...how quickly I forget how hilly this run is.  I was huffing and puffing up that mile 3 hill.  The city took away the drinking fountain at the top of the hill too....boo!  It was nice to get a few faster miles at the end.  I think my legs are forgetting how to go fast.

Today was field day at school.  I helped in one classroom in the AM and another in the PM.  Unfortunately, we had a MAJOR "danger stranger" issue at school.  Some kid's uncle offered to buy some students lunch.  He brought it to the school but persuaded the kids out of the class to eat it with him on the lawn (teachers didn't know where the kids were).  Everyone is safe, but I think some valuable lessons were learned.

 PARENTS...TALK TO YOUR KIDS ABOUT STRANGERS (even if the strangers are "friends")

TT:  54:03

AP:  8:46

9:14, 9:07, 9:35, 8:41, 8:22, 7:34, 1:28

Up silo road 

2x

lunge matrix

LLL

overhead press

butterfly

skull crusher

Last day of school.  I had better find my summer mojo quick!

TT:  2:03:32

AP:  9:23

9:21, 9:45, 9:38, 9:44, 9:25, 9:38, 9:46, 9:37, 10:01, 9:45, 9:03, 8:29, 7:48 1:25

Down AF Canyon and part of AF Half course

I got another babysitter this morning and Tim and I ran down AF Canyon from Tibble Fork.  I actually did not like it.  I was going much slower than I normally do and the road is extremly slanted, so one leg was always dropping further down than the other. But it was really good for Tim to run part of the course at his own pace.  

There was a car coming right at us and I jumped onto the shoulder so I wouldn't get hit.  But I landed on a large rock on the outside of my foot.  Ouch!!

I left him around mile 10 and added a few more miles.  The sun was up and it was warm.  

Stretch and foam roll

55:30 slow home TM miles in the evening.

One set before and after:

Lunge matrix

60/60/60 plank

Row

Fly

Front raise

Stretch and foam roll

ZERO mojo

TT:  50:33

AP:  9:36

9:31, 9:22, 7:14(.78), 9:31, 3:45

900E Hill  

1:30

1:29

700N Hill

1:06

1:07

WOW...I didn't realize how much speed I DON'T have!  I was almost 10 seconds per hill slower than when I did these before my 2012 Ogden.  YIKES!!!  I have some major speed work to do.  

I've been working on my next training plan and it does include track work.  As much as I absolutely hate it, I know it is the right thing to do.  

I think I may have pulled a groin muscle when I ran down the canyon on Saturday.  (One thing I'm not liking about running right now, is that something always hurts.  My feet are always sore.) Blah.....

Stretch and foam roll

I left for my 10 miler this morning and my groin pain was too much. So I turned around and walked home. I did a bunch of stretching. I was able to make an appointment with my PT. She said I pulled my Pectineus muscle. Having that area worked on is always fun.

PM:

45 minutes on stairmill - this didn't aggravate my sore spot at all

3x

Assisted pull up

Assisted dip

Donkey whip

Donkey kick

Single leg bridge

Ankle taps

Scissor

Superman

Cross over drill-both sides

Hamstring curls

More stretching and icing

I'm kinda in a mental funk right now. Plus I'm not a fan of the summer heat.

Daily Rounds yoga

Daily Rounds yoga

TT: 1:14

Run on home TM since hubby is gone.  Groin was tight, but loosened up a lot the longer I ran.  

PT exercises 

Stretch and foam roll

I received my TENS unit today in the mail.  It was like Christmas morning.  I can do a lot of PT stuff at home now.  YEAH!  And it only cost $45 (I thought they cost hundreds).  This is very exciting!

TT:  1:23

AP:  9:13

Ran on the home treadmill.  

One set before and after run:

lunge matrix

60 sec plank

overhead press

butterfly

skull crusher

row

fly

front raise

PT stretches and exercises

Stretch and foam roll.

Off to go hike the G with my kids.  I love having breakfast on the mountain....it is scones and fruit today (English...not the fried kind).

TT: 43:10

AP: 9:05

4x hills like last Tuesday. But hubby was gone again and I had to do it on my TM. It's always good to be flexible, right?

2 mile warm up

4 x 1:30 at 6.0 incline

Speeds were

#1 - 6.6mph ( at that incline it was equivalent to 7:26)

#2 - 6.7mph (7:21)

#3 - 6.8mph (7:15)

#4 - 6.9/6.10 (7:05-7:10)

I took 2:30 rest in between each one. These definitely felt hard to me. It's hard to compare a TM to the real hill, but I feel like I got a good workout in.

Right after my workout, I took my kids to running camp. I am one of the coaches. Ha ha! They must be really desparate :).

We did a lot of stretching, strength training and did a half mile run. It's funny because all the little kids take off in a dead sprint. I'm happy to announce that 2 of my kids were leading the whole way. My oldest daughter (who is very athletic) is determined to beat her younger brother (he is only younger by 2 minutes). Unfortunately he is 5-6 inches taller than her and much stronger. Keep at it girl! Then we play freeze tag....the girls lost!

TT:  1:34:02

AP:  9:18

Up LP Hwy - add roundabout loop - SR 92 - Alpine Hwy - 300 N

10:10, 9:46, 9:41, 9:36, 9:15, 9:06, 8:57, 9:01, 8:46, 8:39, 1:00

Ho hum run.  Legs were very heavy.  I swear the more I run, the slower I get!  Ha!

Stretch and foam roll

We had another session of running camp.  I got to help coach again!  I think I've learned all the kid's names and was genuinely excited to see them (and see if they ran during the week).  

I led the stretches and helped the kids do some form drills.  The kids loved it and I loved being with them.

Then we did our 1/2 or 1 mile run.  The kids are so fun to run with....especially the little kids.  They respond to encouragement so well.  The goal of the run was to beat the old lady...me!

Then we did relay races. I'm not very good at the chicken walk or crab walk.  But I can dominate in the leaping.

I was very much in my element and loved helping and encouraging the kids.  My own kids did great in the run too.  

But I'm super tired today.  I spent all yesterday at Activity Day Girls camp with 2 of my daughters (there were 13 girls total). Shooting BB guns, archery, making crafts, and shopping at the trading post is a lot of work :)

TT:  37:16

AP:  8:46

9:10, 9:00, 8:28, 8:26, 2:11

Silo road backwards

I wanted today's run to be a bit faster than my other runs this week.  My legs just haven't been able to move very quickly these past few weeks.  I could only squeak out a little speed.  I ended by running up temple hill again.

5.75 miles - from mouth of canyon to finish line (9:31, 9:15, 9:22, 8:31, 7:56, 6:48)

TT:  51:27

AP:  8:58

8.25 miles - from finish line to mouth of canyon - to drinking fountain - up 800 N (9:59, 9:40, 9:21, 9:07, 9:11, 9:08, 9:00, 9:30, 2:11)

TT:  1:17

AP:  9:22

All my running buddies bailed on me early this morning, so I headed down to Provo to do my long run.  Ohhh...my legs were heavy.  I saw Allie go by and gave her a cheer, but I was on the other side of the road and I wasn't sure if she heard me.  I saw Jen Hughes and shortly thereafter, I saw Lily.  I ran with her for a little over a mile.  She did awesome but was ready to be done.  I left her at mile 12.  She's so great!

I ran to the finish line and chatted with friends.  Then headed back up the canyon.  Not very often do I get to see the lead runners come (because I am running the race).  What an amazing experience....they make it look so effortless!  I saw the lead marathon woman and her motorcycle escort....WOW!!!!  I gave her a shoutout and she gave me a weak smile.  Glad to know the elite get tired too :)

I saw Rachelle, Josse, Janae and Julie....ohhhh....it is so much better to cheer, than race :)  Ha Ha!  I know a lot of people had a hard run today....way to gut it out.  

My overall time got messed up today.  Too many stops and starts to cheer and I accidently stopped my watch at the finish line.  My run certainly wasn't very fast today.  I need to figure out my heavy leg syndrome! But I did end my run going up the 800 N on tired legs.

Stretch and foam roll and In N Out for lunch

Way to go UVHM/M finishers!

TT:  1:34:38

AP:  8:37

Canal

9:30, 9:12, 8:53, 8:54, 8:44, 8:44, 8:27, 8:28, 8:14, 7:44, 7:40, 

WOW...what a beautiful morning for a run!  I was suppose to do this run on Wednesday, but hubby will be a girls camp, so I decided to do it today while he was home this morning.  Since all my runs have been stinky lately, my main goal was just to log the miles. 

I would occasionally look at my watch and thought I would die any moment when I saw the pace.  But I was able to hold on.  I made a quick decision to throw in a few MP miles at the end.  And I was able to hold it....there is hope this body can run fast again :)

Running the faster miles irritated my groin.  I need to stretch a bunch today.

2x

walking lunges

single leg hamstring lift

side to side lunges

squats

scissors

lying leg lifts

bicycle

row

fly

skull crusher

A few other PT things

long stretch and foam roll

TT: 57:00

Ho hum recovery run on home TM. My legs were sore from lifting yesterday so it was nice to keep it slow. My new favorite show to watch while I run is Living Alaska. It's a real estate show based in Alaska...so beautiful up there.

2x

Lunge matrix

60/60/60 planks

Crossover drill

Overhead press

Butterfly

Skull crusher

Stretch

Off to running camp and swim lessons

AM2: 1 mile run at running camp

TT: 43:30

2 mile warm up - 2 mile MP - 1 mile cool down

This was a good workout for me. Hard, but manageable. This is the third time this week that I've done strength training and I feel SO good. I need to remember this feeling and MAKE time for it more often.

1 set before run, 1 set after

Walking lunges

Single leg hamstring lift

Squats

Side to side lunges

Jump squats on Bosu

Seated row

Seated fly

Front raise

Overhead press

Butterfly

Skull crusher

Cherry pickers

Stretch and foam roll

I'm running the AF Half this weekend. My husband is running it too and it is his first half marathon. I've been telling myself I'm just going to run with him (he'll run around 2:00). But I'm wondering if I should race it. I ran the SL Half in a 1:44 and this is a much faster course. But I don't think I have as much speed as I did back in April. Hmmmmm......

Coached running camp

AP: 9:30

Easy run on home TM. Calfs super tight.

One set before and after run:

Lunge matrix

Seated row

Seated fly

Skull crusher

Calf raises

Stretch and foam roll

I need to figure out my plans for tomorrow. It's going to be hot. Blah

TT:  1:53:23

AP:  8:40

8:55, 8:14, 8:19, 8:11, 8:10, 8:05, 8:15, 8:08, 8:27, 9:14, 9:09, 9:36, 9:49

After 15 years of marriage, I finally convinced my husband to run a half marathon.  He picked out a training plan and did a great job following it.  I decided to forgo my racing the race and pace Tim.

We stuck behind the 1:55 pacer until we got to the mouth of the canyon (mile 8).  He was feeling good and had fun seeing lots of friends and neighbors.

Once we hit the golf course and the downhill subsided, he started to get tired.  He was hanging on, but I knew he was hurting.  I was feeling great and was having a splendid time!

The last 3 miles he started to slow down.  I knew he was so tired, but that he didn’t want the 1:55 pacer to creep up behind him.  Finally, we got to the AFHS and he had lots of people cheering for him!

We got our Kneaders French toast and ate it with some friends.  I was getting the full course press on a fall marathon for me.  I tried to blow it off.  I’m hoping I can slide under the radar!!

My legs felt wonderful and I ran the last part of the course and then ran home to get 15 miles for the day.  I quickly showered and then had to pick up the kids from Grandma’s house.  The 3:50am wake up was starting to rear it’s ugly head!!  Thankfully, I was able to take a nap.  We had lunch at In N Out and I worked in my garden all afternoon.  I picked my first full bucket of peas.  Mmmmmm…..

My legs still feel great!  I really like the non-pressure of pacing, but still getting to experience the race.  Great job Tim!! 

TT:  44:30

Hubby is gone at scout camp, so I ran on the home TM again.  2 mile warm up - 2 mile MP (8:27-8:10) 1 mile cool down.  Legs felt great

One set before run and one set after run:

walking lunges

single leg hamstring lift

side to side lunges

squats

jump squats on Bosu

calf raises

seated fly

lying butterfly

skull crushers

overhead press

row

front raise

cherry pickers

scissors

bicycle

Stretch and foam roll

This is a lower mileage week, but I really want to get in some good strength training.

2 mile warm up to track

2x

5 bleacher sprints

5 high knees down

100 m walking lunges/side to side lunges

5 box jumps up bleachers

5 side step downs

100 m side to side lunges/backward lunges

1 mile cool down

I'd like to think of myself as somewhat of an inshape person...but this kicked my trashed.  It was very much outside my comfort zone and my breathing/heartrate was crazy high.  It was definitely a good workout.

AM/:  1 mile at running camp plus lots of drills.  Capture the flag too!

Life got in the way  and I took my day off on today instead of Thursday.  Between sewing trek clothes, creating grumpies because of the hea,t and trying to survive with all the kids home....I just need to be flexible.

TT:  1:32:19

AP:  8:40

MCT

9:29, 9:25, 9:09, 9:03, 8:49, 8:29, 8:27, 8:19, 7:57, 7:50, 5:17

Easy run on the canal.  I'm not a fan of the heat even though I ran early.  Ughhhh....  My buns are still quite sore from my track bleacher session on Tuesday.  I think I need to do it more often.

AM2:

I usually run with the really young girls and just try to keep them running.  But I was able to throw in a lap with the older boys.  Next time, I'm going to run with the big boys.  They are getting too lazy.  We lost at capture the flag.  I'm not a very good guard.

AP:  9:22

Easy shakeout run on the home TM.  I slept until 8:00am...it's amazing what 10 hours of sleep can do for a gal!

1 set of the following:

30 sit ups

20 bicycles

30 toe touches

20 reverse crunches

15 R/L side plank lift

30 crunches

40 russian twists

30 bicycles

15 oblique v-up

20 reverse crunches

15 oblique v-up

10 leg lifts

Long stretch and foam roll

TT: 1:29:00

AP: 8:54

Hubby was gone again at scout camp (trying not to murmur), so another run on the home TM. 10 miles with a 4 mile MP tempo. I started the tempo at 8:27 and finished at 8:00. I stopped after mile 2 of the tempo for a second to get a drink and wipe my sweaty face. Hard, but definitely doable.

1 set of the following:

30 sit ups

20 bicycles

30 toe touches

20 reverse crunches

15 R/L side plank lift

30 crunches

40 russian twists

30 bicycles

15 oblique v-up

20 reverse crunches

15 oblique v-up

10 leg lifts

2x

Overhead press

Butterfly

Skull crusher

Seated row

Seated fly

Butterfly

Front raise

5 box jumps onto the bench (I've been reallllllllly nervous about doing these)

Stretch and foam roll

So long rest week....see you again in 2 weeks

TT:  1:47:03

AP:  8:55

MCT

I headed out at dark thirty this morning and I'm feeling very tired.  My Garmin had a hard time connecting to the satelite, so my splits were slightly off.  Thankfully, I know the distance and could use the timer function.

I felt alright on the run.  I didn't push as hard coming back like I usually do.  I'm doing a hill session tomorrow and wanted to save something for tomorrow.  

This is birthday celebration week - my triplets are turning 10.  We party all week long. And we are going on a small trip for the 4th of July.  I'm nervous about getting all my runs in.  It will happen, but its going to be tricky.  

This is also going to be a 50 mile week for me.  During my last training cycle, I only hit 50+ miles twice.  But from now until my fall marathong, I hope to hit 50+ miles 6 times.  I hope my body can handle it.  I'm really making an effort to stay on top of my vitamins and healthy food.

Stretch and foam roll.  Ice and TENS unit on my right inside shin.

Another hill workout.  This sounds silly, but I had some major anxiety about this workout.  I hardly slept at all last night.  I guess that means I need to do it more to just get use to it.

2.5 mile warm up

900 E Hill

1:27

1:31

1:29

700N Hill

Forgot to hit my watch for the first split

1:07

1:03

These were about the same speeds from when I did them last time.  Ughhh....I REALLY dislike speedwork.  I just need to keep on trying.

It was a beautiful morning and I LOVED the cooler temperature.  Cooled down until I hit 6 miles.

Then I came home to make breakfast for 40 youth after they attended the temple.  Time for a nap and to decorate for a birthday party tomorrow.