I Can Do Hard Things

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

PT stuff, stretch and foam roll

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

5 miles on the gym TM

GU - set up power pump stuff

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

Power Pump solo - really like the routine

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

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

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

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

TT: 1:34...SLOW

15 minutes on stair climber to warm up

Power pump

PM:

20 minutes stretch-tens unit

5 trails miles around Lambert Park

TT:  57:56

AP:  11:34

Lots of crunchy snow to navigate through

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

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

TT:  3:09:21

AP:  11:55

Elevation: 2531 ft

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

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

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

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

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

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

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

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

5 very creaky miles on the gym TM before pump

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

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

Power pump

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

Kinda wish I was skiing today

TT:  59:20

AP:  11:31

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

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

Great...great day!

TT:  1:48:11

AP:  8:14

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

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

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

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

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

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

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

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

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

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

TT:  1:46

AP: 9:40

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

Off to ski for MLK day.

20 minute warm up on bike - hard push

power pump - new routine

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

accidently hit the save button on my watch

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

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

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

TT:  3:56:34

AP:  13:12

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

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

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

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

Rest day.  Massage

5 miles before power pump 46:00

power pump

2 miles - 1 min on/1 min off

Power pump

3 miles 

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

Hog Hollow Trail

TT:  1:08:47

AP: 13:44

Elevation:1100 feet

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

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

3x

walking lunges

single leg hamstring lift

squats

side to side lunges

front raise

rows

T's

LLL

TT:  1:44

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

Long stretch 

TT:  3:45

AP:  11:30

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

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

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

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

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

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

2 miles

power pump

3 miles

long stretch and foam roll.

Trail at base of AF Canyon

TT:  1:02:41

AP:  11:48

Elevation:  721ft

11:59, 13:03, 12:33, 11:02, 10:11, 3:49

This probably sounds silly, but I REALLY love running trails.  I was debating running on the road (faster) or trail (slower) and it was a no brainer.  I am definitely slower on the trails and totally got passed by some guy this morning.  He literally flew by me...like a bird.  I guess I still need to find my mountain goat feet.  Regardless of how fast I am, I really like being on trails.

My calves and feet have been a bit achy.  Growing pains, I guess.  I've been stretching and icing a lot.  

Off to parent/teacher conferences.

Today was not the run or experience I was hoping for.  I was invited earlier in the week to run Tibble Fork up to Mineral Basin.  I had already run for the day and wanted to be smart, so I declined.

But I thought it would be a great run for my easy week long run.  I parked at Tibble Fork and started to make my way up.  Looking at the Strava profile from several people who had gone on the run, I thought I would be slow....but could manage.  I needed 13 miles and I wanted to lift afterwards.

It was extremly icy at the beginning.  But I was really struggling with the elevation.  So here is the frustrating part - I've run steeper elevation and longer miles, but I totally buckled today.  I was DYING at 2.5 miles up the canyon.  My heart rate was out of control and I couldn't fathom running 4 more miles up.  

I quit.  I turned around and headed down the road.  I thought I just run the rest at home.  But it was already 10:45am and I still had 8 more miles to go.  I was running out of time.

So I ran 5 more miles on the road (which stinks and is not nearly as pretty).  I was so frustrated at myself for not getting my miles OR lifting.  And most importantly, I gave up.  

When I got home, I synced my Garmin and compared it to my friends' Strava account.  I was running faster than they were.  Double stink....if I would have just hung on.

I guess we all have really rotten runs and experiences.  Time to move on and recommitt to NEVER give up.

The very BEST part of the whole morning was seeing Smooth and Karen on my way to the canyon.  They are such wonderful ladies and I should've run with them!  Live and learn.

My calves have been on fire since I've started trail running.  So I finally bought a pair of trail shoes.  I'm hoping they help calm everything down.  Come on Hoka....save the day!

10 miles at the gym 

power pump

Ughh...no mojo and very tired

TT:  1:45 on home TM

I haven't gotten up early on a weekday in forever.  Hooray for me!  Hip has been a bit achy lately.

2x

LLL with weights

clams with weights

supermans on Bosu

one leg squat (I stink at these)

hip thursts with weights

bike warm up

stretch and foam roll

power pump - walking lunges and 100 jump squats.  I hope I can walk tomorrow!

TT:  53:07

AP:  10:36

Elevation:  945ft

11:01, 11:08, 11:01, 10:09, 9:40

This was a GREAT run.  I needed a good one to fill my running bucket!  I've been feelin SO creaky and have had a lot of aches and pains.  So it was really nice to feel good.  

The trail was in excellent condition - the best I've ever seen it.  I felt good and really liked my new Hokas.

ART done on my hammies and psoas yesterday.  Feels sore today, but better.

TT:  4:20:26

AP:  11:53

Elevation:  3802 ft

11:22, 11:28, 9:42, 10:15, 10:29, 9:30, 10:49, 12:53, 12:55, 11:50, 10:24, 12:01, 12:55, 13:19, 14:51, 13:15, 10:03, 11:46, 14:51, 13:38, 12:35, 9:24

Kelli S. was nice enough to meet me this morning at Potato Hill for a long run.  I'll admit I was a bit intimidated by running with such a super star, but she was so wonderful to go my pace!

We started by going under the underpass and headed north.  It was a nice gentle downhill.  We ran into one of Kelli's friends a long the way.  Once we got to the big hole, we turned around and had to climb all that gentle downhill.  Oh man, did I struggle and was a bit embarassed at how much I was walking and how hard I was breathing.  But it is what it is.

We finally made it back to the parking lot having completed 11 miles- refilled water and took fuel.  I was sad I didn't have a short sleeve short - it was getting warm.  We headed out on Ann's Trail.  My legs were feeling very heavy and I wasn't sure how I was going to hold up.  

My fuel started to kick and I felt better.  We hit a bunch of mud on Brock's trail and decided to go back up to the road/BST. Oh we enjoyed that downhill and it stunk having to walk back up it.  BUT I do believe the walking saved my legs.  I didn't have as heavy legs as I usually do and my gut didn't feel like it was going to fall out as badly.

It was a wonderful day with Kelli!  She is SO good at carrying on a conversation and was nice enough to go my slow pace.  I wore my new Hoka's and I had a big blister on my foot.  I never get blisters.  So the verdict is still out on if I like them.

2 more long runs till Antelope Island.

6 slow miles

power pump

long stretch and foam roll

TT:  2:03

On home TM early.  I was suppose to do this run as a B2B long run later in the week next to my 26.2.  But with my very achy calves and shins, I thought I would be safer if I had a little space in between.  Just trying to make it to the starting line and I'm running scared right now.

Stretch/foam roll/lots of ice

15 min bike warm up

power pump

After my run yesterday, my righ shin was screaming at me.  My calves have been very achy lately and I've been very proactive about stretching, icing, deep tissue massage, etc.  But I'm afraid I've hit the panic mode.  

I met with my PT yesterday and we kinda came to the same conclusion - almost a stress reaction, but not quite.  Last year before Ogden Marathon, this same thing happened and sports medicine Dr Rich put me in a boot.  I could still run, but wore the boot to help lesson the weight on the leg.  So I decided to try the boot again.

I hate all the comments I get when I wear the book and I should really stop running if I keep getting injured.  50 miles is way too dangerous to run..yada...yada...yada.  I've decided to not look at Instagram or Facebook for awhile to help keep the angries away.

I think the main culprit this time was runnign 22 miles in brand new Hokas.  It is probably bumping up my mileage to fast also, but I'm really not running a lot of miles and have only bumped up miles 2 miles/per week.  I just can't seem to get this running thing down.

Plus my PT kinda made me feel incompetent and dumb.  So my spirits were really down yesterday.  I always hate when I pay for races way before and then feel the pressure I have to run them so I don't waste money.  

Another round of PT today.  More Gratson scraping...although I wish he would do it a bit harder.  More boot.

After PT's prompting, I ran 3 easy miles on home TM.  Shin felt good...I was surprised.  Still wearing boot today.  26 miles tomorrow with Kelli S.

I had a total freak out moment earlier this week.  It usually happens a few times a year.  I guess when I invest a lot of time/effort into something and I start to feel an injury come on....I panic.  Big time.  Just ignore please!

TT:  5:25:08

AP: 12:29

Elevation:  5340 feet

Kelli Stephenson was kind enough to meet me again for a long run.  Bless her sweet heart...I'm so much slower than she is.  We went on a few new trails around Potato Hill.  But oh my...we climbed and climbed and climbed.  I had to walk a lot up those hills.  But still with the walking, my breathing was heavy.  We ran out of water and were really glad to make it back to the cars to refill.

Then we went and climbed some more on the other side of the tunnel.  It was hot and I was tired of climbing/hiking.  But Kelli was so supportive..especially with my lack of talking!

Glad this run is over.  The reality of running 50 miles is very scary to me.  I'm not sure how well things are going to play out.  It is definitely going to be a mind over matter race!

(I wore tape and compression sleeves today and my road shoes.  Calves/shins felt good.  Note to self - do not wear new shoes on a 22 mile trail run!!!)

4 miles before power pump....started as a walk, a wog, a jog and finally a run.  

Power pump - walking lunges

30 minute nap!

5 miles on the home TM.  I did a few fast 400's (and I didn't die!!).  Legs felt really good - calves too.

Long stretch and foam roll

We are in Disneyland for the next few days.  I was excited that I finally got a run in tonight.  But I had just eaten a salad with apple cider vinegarette and it totally made me want to barf.

10 minute warm up

2 min hard/2 min easy

I've eaten so much junk today that my running shorts were way too tight.  Ughhhh....

The door to the fitness room was broken and no one could get in.  By the time the maintence guys fixed it, I only time for 2 miles.  Felt horrible.  

TT:  2:04

13 miles on my home TM.  So my shin/calf felt SO horrible.  I was totally in my "frantic panic"  Sunday night.  I think having taken so much time off last week didn't help my case. 

My lower legs felt pretty good during the run.  I guess they just needed a lot of miles today.

SO much homework and housework to catch up on after our trip.

Long stretch/foam roll before power pump

Power pump (felt a bit rusty!!)

Dr Brady - I'm still trying to decide if I like him.  He has come very highly recommended, but he called me high maintence today.  He told me I should only be running 2-3 days/week and all the stuff I thought I was doing right...was wrong.  So maybe I'm being sensitive (which could very well be the case) or maybe I've been doing it all wrong.  Or maybe some of his stuff is alittle off.  Hmmm....the verdict is still out.

5 miles on the home TM

I did 5x400 because I was getting short on time.  Oh my...I need to work on my speed!

My legs are sore from yesterday's power pump, so I worked on arms today

3x

one arm push up on Bosu

front raise

T

V

front row

bicep curl

1x

LLL

fire hydrant

TT 4:41

AP:  11:00

Murdock Canal with Kelli S.  We didn't have time to do another trail run (last one took 6 hours), so we ran on the road in hopes of being faster.

Fast was not my middle name today.  My slowest marathon previously was 4:20....this was after a stress fracture.  Obviously my training lately has been endurance based and includes NO speed.  But I bummed that I was so slow.  We had to take a few walk breaks.

Weather was gorgeous today-I hope it's like today on March 21.  

Just for my own reference.  I wore my orthotics because Dr Brady said it might help.  I had a few Charlie horses in my feet....never had that before. Taped my shin.

Time to taper!

Rest day.  

Massage

5 miles on gym TM.  Walk - wog - jog - run

power pump - my legs were beyond burnt toast.

TT: 1:12:02

AP: 8:56

10:00, 9:31, 8:55, 9:07, 9:09, 8:47, 8:20, 7:36

MCT

I was way too lazy to get moving this morning, so I ran when my hubby got home. I needed some vitamin D and a break from my kids. I decided to run on the road. I hoping to get a few faster miles, but was unsure of what my legs could handle. I had a slow start, but was to pick it up the last few miles. I used to be able to hold a 7:00mm for the last 3 miles of this run. I could only hold it for 1 mile today, but was pleased I could do that!! There is some hidden speed in there somewhere. There is hope!

3x

One arm push-up on Bosu

Front raise

V

T

Front row

Bicep curl

Myrtle Routine

long stretch and foam roll

power pump

Lambert Park (the developers are destroying that park....grrrrrr....)

TT:  59:30

AP:  11:40

It was a beautiful run - good weather and no mud.

I met again today with Dr Brady.  He redeemed himself today a bit!  Last August, I had some major hip/hamstring problems.  They really haven't flared up because I have been running slow (they only flair up when I do speed/fast stuff).  

We talked about them at my first appointment.  He told me that it usually takes 3-4 months of no running and 3-4 rounds of PRP shots for it to heal completely.  Ugh-oh!  I'm still trying to process.  

5 easy miles on home TM

3x

Walking lunges

Side to side lunges

Clams

LLL

Straight leg donkey lift

Overhead squat

Single leg overhead press

Skull crusher

Single leg bicep curl

Foam roll

Stretch

I got a salad last night from the Harmon's salad bar.  It made me SO sick!  I spent all night on the bathroom floor.  I haven't been this sick in awhile.

4 shake out miles on home TM (it felt really creaky and rusty....considering I haven't run for 3 days!!!)

3x

overhead squat

lunge matrix

plank

hamstring foam lifts

myrtle hip routine

Good stretch and foam roll 

power pump

2 mile shake out run

Here  is a video recap of the day!

Antelope Island 50-Mile Run

March 21, 2015

Pre-Race Thoughts

In 2014, I watched a video of a local elite trail runner, Janice Cook running the Antelope Island 100 mile run.  I watched it at least 20 times and a small ultra-running seed was planted. I was beyond inspired.  I started doing research on ultra running and the local trails became my new playground. 

After talking with a few trail-running buddies, I decided in January 2015 that I wanted to run the Antelope Island 50 mile race.  I knew I would be in way over my head, but I had to start somewhere.

Many running friends accompanied me on long trail training runs.  All of the trails included a lot of elevation, which was foreign to me.  I struggled on these runs and doubt would fill my mind.  One of my dear training friends, Kelli Stephenson, was a wealth of knowledge.  She was full of constant encouragement, advice, and believed in me 100%.

A week before the race, my original pacer had a sudden injury come on.  Being a runner, I know that these injury events are never planned.  I wasn’t stressed and planned on running the race alone.  Kelli (who had previously committed to volunteer at the race and couldn’t be my pacer) continued to encourage me to find another pacer.  Every day she sent me a text asking if I had found a replacement.  I figured if Kelli was suggesting it, I had better do it.

Matt Clark, a local ultra runner agreed to be my pacer last minute.  I knew he would not put up with any tears, whining, or thoughts of quitting.  I had to bring my A-game.

I had some major anxiety at the beginning of the week.  The biggest culprit was the fear of the unknown.  I had run 31 miles before, but was terrified of the last 19 miles.  I knew it was going to be a mind over matter situation, but I wasn’t sure how strong my mind was going to be.  I finally calmed down by the end of the week.

Race Day

I woke up at 3:00am, got ready, and drove out to the island.  I saw Kelli before she headed out to her aid station.  I appreciated her kind and encouraging words.  I saw Janice Cook, the gal who inspired me by her movie.  She was running the 100-mile race again and I was filled with another dose of her inspiration.

I put my drop bags in the designated spots and headed to the start line.  It was still very dark, but I saw a lot of familiar faces.  The race director yelled out “run you fools” and we were off.  The first several miles were on a single track and it was just a long line of runners running/hiking. 

I was overcome with the peacefulness of the island.  The lights from the city and the headlamps from the other runners were majestic.  We finally came to the Elephant Head aid station (mile 5.5) where Kelli was volunteering.  I handed her my headlamp and proceeded to an out/back bluff.  The sun was rising and it was beautiful.  I saw Kelli again, then started to climb the long set of switchbacks.  Another long line of runners hiking.

We finally got back to the Elephant Head aid station (mile 15).  Kelli filled up my water bottles and opened my GU packet while I took a big swig of Coke.  I was nervous as many runners I knew that were slower than me were way ahead of me.  But I kept recalling the advice I had heard again and again…go out slow and then go slower.  That advice served me well later on.

I ran with a fellow named Brandon for several miles.  It was really nice to have someone to talk to and keep my mind occupied.  We headed back to the starting line and filled up water bottles at the aid station (mile 20).  My IT band was starting to bother me at this point.  I’ve never had problems with my IT band before and was not sure why it was acting up.  The pain would come and go through out the race.

I eventually left Brandon around mile 23.  I started the East section of the island and this turned out to be a very long and lonely section of the course.  I passed several runners here and felt very strong.  But I would also go for miles without seeing anyone.  This isolation has a tendency to play mind games.  I kept telling myself to just make it to the next aid station (mile 25 and mile 30).

I would meet my pacer Matt at mile 33. My main goal was to make it to him.  I was very fast at all the aid stations – just filling up my water bottles.  But planned to take a few minutes at The Ranch aid station.  Matt filled up my water bottles while I used the rest room, washed my face, switched out my visor and put on more glide – 6 minutes total.

I was so grateful to have Matt pacing me.  The isolation on the way out to The Ranch aid station would have been even harder to deal with alone.  We picked up Mike Rice along the way.  We definitely took our walk breaks and were thankful for the cloud cover and breeze.

By mile 40, I was really starting to struggle.  My legs were extremely heavy and I would have bouts of IT band pain.  I keep looking for the aid station tent at mile 44.  I happened to see an orange porta potty way out in the distant and was starting to get discouraged.  Then Matt pointed out a blue tent just around the bend.  I had a renewed energy that I didn’t have to go way out to the orange porta potty and started to pick up my pace. 

We could see the finish line, but we had to take a small detour around a small mountain.  This section was definitely mind over matter.  There were large boulders on the trail and my legs were not stable enough to run over them.  This section included a lot of walking.  The sun had come back out and I was trying to hang on for dear life. 

We finally finished the detour around the small mountain and took a dirt road to the finish.  This road took forever to run.  I finally saw my daughter Annie’s pink sweatshirt!  She and my son Carter ran with us for a while and then I could finally see the finish line flags. 

The emotions of crossing that finish line were overpowering. The process of conquering my fears during the last 20 miles was manifested at that very moment.  There were so many strangers cheering for me….genuinely happy for my accomplishment of running 50 miles.

I was overwhelmed by the kindness of strangers through out the day; the volunteers at the aid stations, other runners, and spectators.  I was so grateful for my pacer Matt.  I would have walked a lot more if he was not there.  Because of him, I ran 2 hours faster than my goal time.  My family was there cheering and supporting me….everything is wonderful when they are around.

If there is anything that I learned from this experience it is to not have regrets.  Prepare sufficiently, surround yourself with experienced people, prepare for failure knowing that it will get you one step closer to your goal, and then just believe.

It took a whole tribe of people to get me to the starting line and finish line.  Because of them, I had miracles.

3x Walking lunges Side to side lunges Overhead squat Single leg squat (I stink at these) Myrtle routine Overhead press Butterfly Skull crusher crunch V T Standing overhead press with bent knee Long stretch and foam roll

Lifting - same as Thursday I need to stop looking at Facebook. Everyone from the race is already running. I'm not ready yet.

4 mile run outside. It was a bit faster than I planned even though I didn't wear a watch. I could definitely feel my ITB, but the pain stayed constant. It never got worse. Felt good to get outside. Foam roll

2 miles before power pump Power pump-loved it!

7 miles on AF mouth of canyon trail.  

AP: 13:07

TT:  1:29

This was WAY harder than it should have been.  My legs still very heavy and ITB was bugging a bit.  Sigh.....

If I can make it through Ogden, I'm taking off a whole month.  I've lost my mojo.  Running is not fullfilling my needs right now.  Plus, my whole body is full of aches and pains.  I just need a break.  

TT:  1:58:34

AP:  9:09

I did my "long" run today on the MCT.  Ughh....I felt horrible.  I tried to run with correct form - and last night I was so incredibly sore.  Good sore vs. Bad sore....I don't know.  But running fast and on the road was HARD!

Foam roll and PT stuff

6 miles at the gym before power pump.  I should have stayed home.

This was a walk/run.  I just felt horrible.  My ITB feels better (a trail injury), but my hammie (a road/fast running injury) was MAD!  My whole body just hurt.  I should have stayed home.

I went to only 45 minutes of power pump.  My body was SO SO tired and sore and absolutely revolting against everything.  Sigh....

1 hour nap

4 miles on home TM - happy spring break! I felt SO much better than I did on Saturday.  I think I need a rest day after my long run.

1 mile warm up at 6.3 mph

1 min hard (7.0-7.3mph)/1 min easy (6.5mph)

My PT has really been getting on me about my hip mobility.  He's given me some exercises (they are cross fit moves), but I wasn't sure if I was doing the exercises right at home.  My neighbor, Lindsay, is a cross fit instructor.  I went to her gym today and she worked with me for 30 minutes.  It was SO helpful.  She gave me a lot of good cues.  I meet with her again on Wednesday.

7 easy miles on the home TM

30 mins of PT stuff

It was a no good, very bad run.  I was hoping to do 18 miles, but my body would only allow 15.  I'm feeling very burned out and worn out.  It's time for a break.

4 miles at gym

power pump - there was a sub today and I liked the variety!

Still feeling off and burned out

2 miles at gym - 1 min hard/1 min easy - felt blah....

power pump

Overhead squat work with Lindsay.  Considering doing Cross Fit for 2 months to change things up.

6 miles outside - mct 

It started off with a tiny rain drizzle and finished in a blizzard.  I was warm except for my face and wind pelting snow at it.  It was so refreshing actually.  When I start to "really" train for my next marathon, I have to run outside.  I run so much faster and push myself harder.

LLL, clams, overhead squats.  Foam roll

2 easy shake out miles. PT stuff Stretch and foam roll

AP: 10:43

I won a free entry to this race at the St George Half marathon expo. I planned to use it as a training run for Ogden. Smooth and Karen were also running it too!

The race started at 8:00am, so I got to sleep in. The race was very small-maybe 50 people. It was also a cupless race so I wore my Orange Mud pack. If I was racing this race, it would stink to not have cups!

I ran the first 10 miles with Smooth and Karen. It was wonderful to catch up and enjoy their friendship. But my kids were home with a babysitter and I was starting to stress about being gone so long. So I sadly left Smooth and Karen and picked up the pace.

I found a group of ladies just ahead. I ran with them until mile 16. They were training for the Wasatch 100 and I appreciated their chill ultra attitudes. I left them at the aide station. It was starting to get hot and I started to pass a lot of people.

We ran by lots of orchards-it was beautiful. I started to hit the wall around mile 22. I was grumpy. My ultra buddy caught up to me and we ran the last mile together. I was glad to have the company. I grabbed some Gatorade at the finish and drove back to find Smooth and Karen. Smooth was cramping and was trying to smile! Bless her for running 55 marathons.

I wanted to stay and chat, but knew I needed to get home. My ITB started to bother me again. I'm really questioning running Ogden. My body is broken. My hips and hammie have been angry for a long time. I'm planning on taking a month off from running. Two weeks nothing and two weeks cross training. I wonder if running Ogden will dig me into a deeper hole. I'm looking forward to my rest.

Usually if I have to take time off, I get frantic. But I'm not that way at all. I see so many motivational quotes and movies on the Internet. I see in Facebook people running a gazillion miles. But that's not my problem....getting motivated to start. My problem is the need to rest. Be smart and let my body recover. When I was talking with my new ultra buddy along the course, she talked a lot about overtraining, burnout, and injury. I finally get it. I'm slow to that train, but I get it. Having life-run balance is tricky. I'm hoping to lean more toward the life balance right now. Maybe that will help me get my BQ.

I met with Dr Rich today about getting another PRP in my hammie and hip.  He decided to do an xray on my hip to rule out FAI.  But the xray came back a bit fuzzy on one spot.  So I got an MRI later that afternoon.  

This is a bit more complicated than I had anticipated.

I met with Dr Rich and one of his fellows to review the MRI.  The report said that I have a CAM impingement and a slight labral tear.  The fellow is working with surgeon Dr West at TOSH and was able to get me an appointment next week.

PRP shot in the high hamstring.  That's always fun.  No exercise for 2 weeks.

I'm learning a few valuable lessons during my break:

1.  Stay off Facebook.  I have a tendancy to see what other runners are doing (or not doing) and get caught up in the hype.  I need to listen to my own body and forget everyone else.

2.  Take meaning breaks.  After every marathon and training cycle, I HAVE to take some time off running.  I'm realizing just how important this is to MY being successful.

3.  Strength training is not optional any more.  I feel like I've upped my ST game a lot in the past few years.  But I need to up it again.

I meet with the surgeon on Friday to decide if I need my hip scoped.  I am NOT in the "frantic panic".  I was so burned out and broken.  I've been sleeping A LOT and feel like my body is healing.  REST is essential!

I met with the hip surgeon's PT today at TOSH.  I was super impressed with her.  She went over in detail my different options.  We decided to do an injection into the hip socket with a round of PT as a last conservative resort.  OK.  I have done a lot of PT, but I haven't done it with a cortisone injection.

Cortisone injection into the hip socket.  As soon as the doctor was done, he asked if it felt better.  Ummm....nope.  That didn't gvie me a lot of hope.

I met with the PT later that afternoon.  I was feeling a bit defeated.  All these doctor/PT visits are taking up a lot of time.  Is it all worth it?

I really liked Joel.  He had a lot of good suggestions and wanted me to start running.  Yeah!  Hope it is all worth it.

3 very slow, watchless miles outside.  Whoa....I'm out of shape!  And feeling fat!  It was awesome to work hard and get sweaty.  It will come back.

PT stuff and stretching

3 miles on the TM

PT stretches

4 miles outside -watchless - nice and cool outside!

My hip felt pretty good, but I could feel my hamstring really pulling.  I know it is compensation from the hip.  Ugh.

100 weighted clams

LLL

2 houses of walking lunges

PT stuff

PT stretches

I was suppose to run the Ogden marathon today, but sold my bib.  I was feeling a bit sad today.  But it was definitely the right choice to not run.  Come on body....work with me! 

4 Easy miles outside - no watch 

300/manilla elementary

2 house walking lunges

clams

LLL

Stretch/foam roll

3x

Clipboard

side to side lunges

hamstring roll out on ball

clams with band

ball squats

Single leg hamstring lift

donkey kicks/bridge/thrusts

one arm Bosu push up

15 v- ups

30 bicycles

15 superman

Took kids to school - then to gym

adductor machine

abductor machine

hamstring machine

calf raises

4 easy watchless miles - silo route

2 house walking lunges

2x

LLL

fire hydrant holds

scissors

leg lifts-abs

push ups

Foam roll

I went to see Dr Brady yesterday to have him work on my hammie. I wanted to get his opinion on having hip surgery.  He was the first person in a long line of people that knew exactly what was wrong.  He is very knowledgeable but has a very poor bedside manner.

He got really frustrated with me that I had run a few days.  Then proceeded to tell me that if I have the surgery, I probably will not run marathons or ultra's anymore.  Whoa!  I certainly left feeling inspired and uplifted. 

It's been awhile since I've posted here.  I had a hip arthroscopy on July 9.  I've been doing PT and was finally cleared to "take it up a notch".  Ha!  15 intense minutes on the bike is pretty hard core!!

My hip feels really good, but I can feel all the compensation injuries creeping around.  Namely my hamstring (opposite of my hip).  That little hammie has me worried that I might never run fast again (yes, that is dramatic....but I've been dealing with it since May 2014).  

It felt good to sweat and tire out my muscles.  I am really out of shape and have gained some weight.  I guess that happens when you DO NOTHING for 3.5 months.  Time to start over!

15 minute hard push on the bike - 30 sec hard/30 sec easy

3x

Squats on Bosu

LLL

Push up

B6

Rainbows

Superman

Overhead press

Butterfly

Skull Crusher with crunch

10 minutes hard on the bike (tomorrow I get to do 45 min easy on the bike....I just can't do hard and long yet).

3x

Bridge

B6

Body squats

Plank

Scissor

Lateral leg lifts 

V-ups

Tricep dips

Front raise

Front upright row

Triangles

PT stretching

30 easy spin on bike.  I need to build up my bike butt!

PT stretches

6 weeks post op

10 minute bike warm up

3x

hamstring rollout on bal

single leg hamstring lift

clip boards

donkey kicks

bridges with weight on bench

calf raises

PT Stretches

Warm up on bike.  I have a wall in my workout room that has all my marathon/ultra medals on it.  Of the 9 medals/races, only 2 have been successful.  That is a terrible average!!!

3x

B6

Bosu squats

Single leg hamstring lift

Donkey kicks

Side to side squats with bands

Cherry pickers

Scissors

Single leg bicep curl

Tripcep with bar

Front row

Butterfly

Triangles

PT Stretches

I have been doing some PT stuff the last few weeks, but I haven't felt that any of it has been blog worthy!

I met with my PT today for a 10 week check up.  I was given clearance to do a lot more stuff and am excited about the variety.  

I went to the Wasatch 100 last weekend looking for a dose of inspiration and definitely found it!  I have more mojo and now with the clearance to do more stuff, I'm getting excited.

I have to pass a plyometrics test in two more weeks to see if I can start running again.  All my glutes are shut down.  So I will be working those double time.  

I still have a long slow road ahead of me.  I'm just excited to have that running desire again and not dread!

45 minutes strength training

25 minute hike up Grove Creek - and down

Bike warm up

3x

Single leg bridge

Plank

Star plank (I don't think I can quite do these yet!)

Supermans on Bosu

Scissors

V-ups

Bicycle

Deadlifts

Front Raise

Row

Tripcep with bar

3x

walking lunges

hamstring roll out on ball

squat holds with band

donkey kick

dead lifts

B6 - I had NO balance today

triceps with bar

overhead lift with single leg

skull crusher with sit up

22 minute hike up Grove Creek - then down.  I made it as far as I did on Thursday when it took me 25 minutes up.  Small progress.

Hip is tired after yesterday, hence an easy/no leg day.

warm up - 10 min easy spin

3x

overehead press

butterfly

row

skull crusher with sit up

front row

front raise

overhead press with single leg lift

tripcep with bar

girl push ups

rope climbs - abs

donkey kicks

lots and lots and lots of stretching

28 minute hike up Grove Creek with Callie - hike down

3x

walking lunges

squat holds with band

B6 hold

side to side squat with band around ankles

single leg hamstring lift

60 sec plank

Rest Day

10 minute bike warm up

3x

walking lunges

squat hold with band

single leg hamstring lift

side to side squat with band

donkey kick

B6 with water bottle

overhead press

skull crusher with crunch

butterly

row

front row

front raise

overhead with single leg

tricep with bar

33 minute hike up by mouth of AF canyon - and back down.  Hip feels good.

33 minute hike up (and then back down) to the Silver Lake Connection feed station.  Trail was in horrible condition.

Lots of wild turkeys

3x

Walking lunges

Side to side lunges

B6

Donkey kicks

One arm push-up on Superman on Bosu

30 minutes up Grove Creek - 25 minutes down.  I should really start to wear my Garmin.  I went the furthest I've ever gone up that trail.

My buns are SO sore.

3x

squat holds with band and ball

single leg hamstring lift

hammie roll out on ball

B6

side to side squat with band

olympic style squat with bar no weight

My legs and hiney are SO sore, so I decided to let them rest today!  Lots of stretching

3x

overhead press

butterfly

skull crusher with crunch

row

front raise

front row

tricep with bar

single leg overhead press

60/30/30 plank

v-ups

ropes

scissor

bicycle

LLL

clams

firehydrant holds

2.5 miles at Grove Creek with Maria (30 min up)

56:43

906 feet of elevation

Hike with Tim on north side of canyon road.  Very dark.

35 min up

606ft elevaton

Lots and lots of stretching

3x

step up on bench

leg on bench lunge

squat holds with band

side to side squat with band

B6

overhead press

butterfly

row

overehad press on single leg

tricep with bar

front row

front raise

35 minutes up Grove Creek - hard push - super heavy breathing - 3.35 miles - 1466 ft elevation - furtherest I've ever gone

long stretch and foam roll

3x

Walking lunges

Side to side lunges

B6

Donkey kicks

One arm push-up on Bosu

Superman on Bosu

Calf raises

Dead lifts

LLL

3x

squats with band and ball

side to side squats with band

hamstring roll out with ball

walking lunges with weight over head

LLL with band

clams with band

calf raises

PT visit today and I passed my plyo metrics test.  I don't think that I should've passed as my glutes are still very weak.  But, I got the go ahead to start running again. Run 1 minute-walk 4 minutes x5.  Yeah!

I'm going to need to be really careful.  My shins are a bit mad from from hiking.  I know these are growing pains, but since I'm prone to SFX I just need to go slow!

3x

B6

hamstring curl with band

overhead press

skull crusher with crunch

row

butterfly

single leg overhead press

front raise

tricep with bar

37 minutes up Grove Creek - 1:05 - 1400 ft elevevation - felt really good

3x

B6 with band on foot

donkey kick with band

side to side squats with band

side plank with clam

LLL with band

fire hydrant holds

The trail I was hoping to hike was closed for construction.  So I stomped around for a mile because I had wasted time driving there and didn't get the hike I wanted.  Ha!

My left foot peroneal tendons are on FIRE!  Growing pains, I guess.

3x

squats with ball

squat jumps on Bosu

lunge matrix

pushups

stretching

14 mile bike ride on the MCT.  It's been 1.5 years since I've been on my bike.  Stretching

3x

walking lunges

deadlift

ball squats

calf raises

B6

LLL with band

side plank clam

push up

4x (1 min run - 4 min walk) - for 20 minutes

power pump class

3x

donkey kick machine

calf raises

adductor

Stretch and foam roll

My alarm went off to do strength training this morning, but I was SO sore from yesterday's power pump class.  I'll lift tomorrow!

1 hour bike ride - 11.9 miles

5x (1 min run/4 min walk). Peroneal are feeling a lot better.

3x

Calf raises

Side to side lunge

Side to side squat with band

Donkey kick with band

Single leg bridge

B6

Superman

Triceps with bar

Overheard press with bar

Front raise

Hammer curl

Lots of stretching....still so sore from power pump

3x

calf raises

donkey kick machine

adductor/abductor machine

hamstring machine

60 minute yoga class.  I don't think I've ever stretched for an hour.  It was harder than I thought.  I saw Collette at the gym - it was good to catch up with her!

6 x(1 min run/4 min walk) at gym

Power pump with Collette

1:23:37 - 4.27 miles - 1700 ft elevation

I got up early and headed up Grove Creek in the rain.  My calves and peroneals have calmed down so I thought I would try a hike.

I have a mental list of moments in my life where time has stopped.  I added another moment this morning.  I was hiking before sunrise. It was chilly and there was a slight drizzle.  I heard and then passed a majestic waterfall.  There was snow on the mountains above.  The leaves were in their full autumn glory.  I'm grateful to be in such a wonderful place.

Stretch

4 x (1 min run/4 min walk)

Power pump class - those squats aren't too friendly on the hip

10 min on elliptical while waiting for stair mill to open

25 minutes on the stair mill - (1 min hard/2 min easy)

3x

squats on smith machine

LLL

adductor machine

donkey kick machine

calf raises

side plank with clam

Lots of foam rolling

3x

side to side squats with bands

LLL

clams

walking lunges

push ups

knees to elbows

front raise

overhead press single leg

tricep with bar

I went to ride my bike but had to turn around to put air in my tire.  Then my phone kept ringing and I kept getting texts.  Not the ride I was hoping for.  1 hour - 10.4 miles.

I went to PT yesterday to have another sensor test done and a gait analysis.  My gait was horrible.  And my glutes are not getting any stronger.  I thought I had been doing well, but left the appointment feeling depressed.  

But now it is operation "get strong glutes".  I tried to ride my bike today, but had a flat and didn't know how to change it.  So lots of lifting and activating glutes.

3x

ball squat with band

bohiem lunge

side to side lunge

single leg bridge

hammie roll out on ball

side plank with clam with band

push up on bosu

superman on bosu

hip hike

EARLY morning hike with Kellie T.  It's been awhile since we've run/hike together.  It was wonderful to catch up.  Very very very dark.  Very very very early.

I was huffing and puffing more than usual today.  And all those glute exercises yesterday were making my legs SORE!

Grove Creek to the bench - 4.08 miles - 1800 feet elevation.

Dry Creek Canyon-3.69 miles-1450 feet elevation-1:17

I wanted to make it 2 miles up the canyon, but I had to cross a stream at the top.  There weren't any good stepping rocks, so I chickened out because I didn't want to get my feet wet.  Technical trail.  Waterfalls at the top!

3x

Walking lunges 

LLL

Hammie roll out on ball 

Dead lift

Push-ups 

Single leg bridge

15.5 mile bike ride on MCT-1:17.  Very cold and windy.  I'm really slow on a bike

35 minutes (1 min run/4 min walk) on home TM

3x

single leg bridge

clams

LLL

Bohiem lunge

side to side lunge

B6

front raise

overhead press single leg

tripcep with bar

30 minutes on the stair mill - speed intervals - super sweaty mess which felt awesome!

3x

squats on smith machine

planks in between squat sets

adductor machine

leg press - hard on the hip

calves on leg press machine

hamstring machine

single leg hamstring lift

curtsy lunges

stretch and foam roll - massage

Grove Creek with Tim.  He's the best husband to do this stuff with me.  The sun was coming up when we hit the bench.  Gorgeous stuff.

I ran a bunch on the way down.  I had a group of lady hikers get after me about going out alone. Tim was behind me while I was running so they thought I was alone.  Ha ha!!  Good workout  today!  

4.3 miles-1700 feet elevation -1:23

Battle Creek - 3.67 miles - 1:24 - 1600 ft elevation (it seemed like a lot more than Grove Creek) - Peroneals are bugging

3x

walking lunges

side to side lunges

bohiem lunges

side to side squats with band

LLL

push up

donkey kick

15 minutes on stair mill till spin started

45 minutes spin class

3x

overhead press

fly

skull crusher

butterfly

single leg overhead press

Bosu push up

front raise

front row

calf raises

tricep with bar

triangles

30 minutes on step mill waiting for Jeanine.  Jeanine was super nice for letting me tag along for her glute workout.

hip thrusters

dead lifts

curtsey lunges

hack squat

donkey kick on pulley machine

walking lunges

leg press

step ups

side to side jumps with band

side to side squat with band

one legged bridge

2 min run/3 min walk – 25 minutes – focused on lifting my knees and relaxed arms

3x

elbow/knee

donkey kick

curtsy lunge

single leg bridge

hip hike

clam

Really focused on squeezing the glute and making it burn.

Long stretch and foam roll

40 minutes - 4.5 miles on step mill

scraping by Josse on calves/hammies/adductor...ouch!

3x

overhead press

fly

skull crusher

butterfly

single leg overhead press

hammer curl

front raise

front row

calf raises

tricept with bar

triangles

Grove Creek with Kelli S.  She was just the dose of wonderful I needed this morning!  I felt like I worked hard, but wasn't dying.  We had a great chat and saw lots of people running/hiking.

It was cold and snow was on the ground past the bench, but everything else was great!

5 miles - 1:45 - 1900 ft elevation

3 miles - hiked the 3 mines in Lambert Park - 876 feet elevation - felt easy for once

ran a few times on the way down and around the park - meh.....

45 minutes - 5 miles on the stair mill - easier than normal - sweat fest!

3x

walking lunges

hip hike

side to side lunges

dead lifts

donkey kick with ankle cuffs

side to sdie squat with ankle cuffs

one leg bridge

LLL

clams

adductor machine at gym

abductor machine at gym

Stupid fire alarms started chirping at 5:30am this morning.  Seriously.....

Spin class....so hot!

3x

adductor/abductor machine

Leg press

Calf raises 

hammie roll out on ball

triangle

hip hike

front raise

frog pumps

single leg overhead press

push ups on Bosu

tricep

single leg overhead press

overhead press

fly

skull crusher

butter fly

front row

2.5 miles - 30 minute run - (2 min run-incline 3.........3 min walk-incline 6/7 ) 

3x

squat with bar

bohiem lunge

curtsey lunge

LLL with band

clam with band

plank

Trail hike didn't work out this morning.  2.5 miles on the home TM (2 min run-3 incline/3 min walk 6 incline).  30 minutes

3x

walking lunges

single leg dead lifts

side to side lunges

side to side squat with band

one leg bridge

hammie roll out on ball

ball squat with band

donkey kick

LLL with band

clam with band

hip hike

frog pumps

curtsey lunge

2.75 miles on home TM (3 min run/2 min walk) all at 3 incline-30 minutes 

3x

Overhead press

Fly

Skull crusher

Butterfly

Single leg overhead press

Hammer curl

Front raise

Front row

B6

Tricep with bar

Triangles

15 minutes before power pump (2 min walk/3 min run) lots of incline

Power pump-walking lunges 

45 minutes on the step mill talking to my neighbor

leg press

calf raises

adductor machine

abductor machine

PT - another gait analysis.  Arms were slightly better, but I still need to pick up my knees.  Adductor/hammie talk....it will never go away.

30 minute run outside (2 min walk/3 min run).  It's been a long time since I've run on the road.  My son had early morning basketball practice, so I ran while he was getting ready.

3x

walking lunges - so sore from Tuesday

hip hike

LLL with weight and band

clam with weight and band

single leg overhead press

single leg hammer curl

tricep with bar

butterfly on ball on tummy

overhead press on ball

seated fly

front raise

T

Skiing at Snowbird.  I haven't done a lot of side to side movements, so my hip was VERY tired by the end of the day.

3 miles on the road - 34 minutes.  It was definitely chilly out!  1 min walk/4 min run

3x

walking lunges

dead lifts

curtsy lunges

plank - knees to elbows with paper plates

plank - windshield wipers with paper plates

Adductor/hammie were definitely aggrivated - maybe from skiing?

Long stretch and foam roll

Grove Creek - the 2 miles up to the bench were beautiful.  But the .5 past there was very icy and slow.  SO SO SO icy.

Ran most of the way down. 2000 of elevaton 1:32:02

3x

clams

LLL

B6

Planks - knees to elbows on plates

planks - windshield wipers on plates

fire hydrant

single leg bridge

15 minutes on stepmill before power pump.  1 min hard/1 min easy

power pump - walking lunges

long stretching session

Skiing with the family at Snowbird.  It was definitely more swears than smiles.

3.4 miles in the Cliff Lodge fitness center.  It was SO small and SO HOT.  Mix between inclines and speed. 35 minutes

We had a yummy dinner on the top floor of the Cliff.  Great day!

45 minutes on the step mill - 20 minutes of intervals

15 minutes walking on the TM chatting with Kellie T.  Really good to catch up with her!

3x

squats on the smith machine

planks

leg press

calf raises

adductor/abductor

hamstring machine

long stretch and foam roll 

3 miles outside - 33 minutes - only walk break was at the turn around point - extra slow because of the snow.  Focused on picking up my feet.  Walking lunges 2 houses.  Long stretch and foam roll.

3x

single leg dead lift

hip hike

bohiem lunge

hammie rollout on ball

side to side squat with band

squat with ball with band

plank slides

plank windshield wipeers

donkey kicks

clip boards - I must not be doing these right

Start 21 day challenge

p90x legs - I've never done home workout videos before.  It was interesting to try something different, but I do a lot of the same things already.  

I added a round of :

donkey kicks

hip hikes

B6

abs - holding gut in

3 mile run - 3 incline - stopped halfway for a short walk break.  Hip/lower legs felt good.

Sometimes the harder your try, the harder it gets.

P90x core - I really need to focus on my transverse abs.  After my c-sections, my core/abs are none exsistent!

50 minutes on the step mill  -20 minutes of 1 min on/1 min easy

adductor/abductor machine

foam roll

3.5 miles on the road with Audrey.  My hair froze and was very drippy when it thawed.

2 miles on TM.....so freakin out of shape

21 day fix -leg video 

Foam roll 

Ski at Snowbird

30 minutes step mill - last 15 min 1 min on/1 min off

30 minutes TM - last 15 minutes 1 min on/2 min off

2x

B6

LLL

Clam

one leg bridge

Stretch and foam roll

3 miles outside

AP:  9:19

3x

walking lunges

single leg dead lift

hip hike

side to side squat with band

ball squat with band

curtsy lunges

hammie roll out on ball

Mahogany Ridge - way harder and technical than I thought.  2 miles - 1300 feet up - 1:09

legs and 1/2 cardio fix

AM:  41 minutes - 4.75miles on the step mill - last 20 minutes intervals

PM:  P90X stretch - foam roll

2 miles up Grove Creek - hiked - 1800 Feet elevation - to the bench - 44 minutes (fastest time, yet).  2 miles run down.

last 15 minutes cardio fix - 21 day fix legs

Skiing at Snowbird.  5 inches of new powder and no lines!

So much family stuff going on today.  

Upper body fix

2/3 of lower body fix

4 miles on home TM - 39 minutes

Lots of PT glute and stretch stuff - foam roll

47 minutes on the step mill - 5.4 miles

3x

squats on the smith machine

calf raises on the smith machine

side plank clam shells

hamstring machine

adductor machine

abductor machine

A few donkey kicks and B6

Stretching and foam rolling

21 day fix legs and cardio

3 mile run on home TM

Skiing at Snowbird.  I do NOT know how to ski in waist deep powder and got my hiney kicked!  Tweaked my knee too....stupid!

3 miles on home TM

Skied all day at Snowbird.  15 inches of new powder....best ski day I've ever had!

3.5 easy miles with Audrey (my neighbor).  I was going to go to the Jingle Bell run in Provo, but Tim was skiing and I needed to get home earlier.

3x

lunge matrix with curtsy at the end

single leg dead lift

calf raises

hip hike

LLL with band

clam with band

donkey kick

tricep with bar

single leg overhead press

front raise

Christmas break has officially begun.  I'm taking all my kids skiing alone.....say alittle prayer for me!

3 miles on home TM

3x

bohiem lunge

hip hike

calf raises

side to side squat

single arm push up on Bosu

super man on Bosu

step ups

Stretch and foam roll and LLL/paper plates after run

PM:  A bunch of PT stuff (B6, LLL, fire hydrants, 60/60/60 planks - stretch)

Oldie but goodie core workout

LLL

Plank decline on ball

B6

30 crunches

5 burpees

40 russian twists

5 lying leg raises

50 bicycle crunches

30 mountain clines

plank on ball

LLL

20 flutter kicks

15 v-ups

15 push ups

20 adductor LLL

5 burpees

14 paper plates – windshield wipers

30 mountain climbers

clams

15 paper plates – knees to elbows

15 push ups

one leg bridge

20 bird dogs

 donkey kicks

plank on ball

3 miles on the home TM

15 dead lifts

20 squats

25 donkey kicks

30 side to side squats with band

40 calf raises

50 sec wall sit

overhead walking lunges

60 sec wall sit

40 sumo squats

side to side squats with band

25 donkey kicks

20 squats

15 dead lifts

Skiing with the kids at Snowbird.  More swears than smiles.

3 miles on the home TM

One round of 15x

Squats

Mountain climbers

Bicep curls

Tricep with bar

Side to side squats with band

Paper plates

Clams

Dead lifts

Chest press

Bent over row

Side to side lunge

Tricep with weights

Push ups

Super mans

Burpees – only 5

Single leg dead lift

Calf raises

Paper plates

Squats with leg lift

Hammie roll out on ball

Triangles on ball

Merry Christmas!  May all your family gatherings be drama free!

I really wanted to run outside today and clear my head.  But it was like running on an ice skating rink. We've had SO much snow these past 10 days!!!!  Nice and slow.

Time for the post Christmas purge.

Jillian Michael's buns and thigh dvd.  I'm having the hardest time getting my glutes to activate.  I've been working on this since October!!!  I can feel the burn while during the exercise, but I'm never sore and I can't ever pass the glute test at the PT.

3 easy miles on the home TM - incline

stretch and foam roll

Painting the pantry and house project extravganza.  

3 miles outside.  It was snowing, slick and very beautiful!

Walking lunges

Single leg dead lifts

Side to side lunges

Squat with band and ball

Side to side squat with band

Paperplates

With the lunges, I really tried to squeeze and go slow.  Feeling the burn.

Lots of stretching and foam rolling.

PM: 

10 B6 – (a new record)

fire hydrants

LLL

60/60/60 planks

More stretching

Skiing with the family at Snowbird.

3x

Walking lunges

Single leg dead lifts

Side to side lunges

Squat with band and ball

Side to side squat with band

Paperplates

With the lunges, I really tried to squeeze and go slow.  Feeling the burn.

Lots of stretching and foam rolling.