I Can Do Hard Things

Nursery route. TT:  52:54. AP:  9:58 HR:  156---10:07, 9:42, 9:43, 9:56, 10:13, 3:09

I tried to keep my heart rate way down today.  That's hard!  Back and hip flexor totally flared up.  I really need to figure this out.  And why it is happening!!!!!!

School starts back tomorrow---YEAH!!!!!

3 easy miles on home TM.  While I was running, my youngest daughter stepped outside to see the snow.  The door locked behind her.  I couldn't hear the doorbell ringing because the TM and TV are loud.  Thankfully, she was only out there for 10 minutes.  Mother of the year!!!!

60 minutes TRX

Heavy lifting today.

3x

squat - band

front lunge to squat

squat to side kick - band

side lunge

front lunge to single leg squat

single leg dead lift

paper plates

superman on Bosu

Bosu abs

TRX - mountain climber

TRX - crunch

seated overhead press

bicep curl

tricep - overhead-1 weight

pushups

seated row

front raise

front row

hammer curl

tricep dip

side raise

7.5 miles in the home TM.  I wasn't willing to risk the super icy roads this morning.  Not worth it!  TT:  1:14:00----4.75 mikes, then a break to get kids fed and off to school.  Then finished up the last 2.75 miles.  Body felt good!!!

TRX-75 minutes 

It was -1 outside which is too cold for running!  Home TM.

TT:  1:16 AP: 9:30

My back and hip feel SO much better.  Long stretch and foam roll.

2 mile run --1 set of below--2 mile run--1 set of below--2 mile run--1 set of below--1 mile run--1 set of below-----TT:  1:06 AP: 9:25 on home TM

push ups

bicycle

LLL

push ups

3x

squat - band

front lunge to squat

squat to side kick - band

side lunge

front lunge to single leg squat

single leg dead lift

paper plates

superman on Bosu

Bosu abs

TRX - mountain climber

TRX - crunch

3 miles on the home TM.

75 minutes TRX

30 minutes on step mill at gym

3x

chest press

butterfly

seated row

skull crusher

single leg overhead press

front raise

bicep curl

tricep extension

hammer

tricep kickback

reverse fly

triangle

push ups

TRX - core

TRX - crunch

Home TM -- TT:  56:25  AP:  9:24 -- I did a few 1 min hard/1 min easy because I was getting short on time.  Snowing like crazy outside.

75 minutes TRX 

Yoga

10 miles on the gym TM with Jeanine.  It was good to catch up with her!  Still sad I wasn't in SG running the half marathon.

TT: 1:37 -- AP: 9:37

60 minutes on stepmill

2x

TRX lunge--dead lift--burpee

TRX core

3x

leg press

adductor

abductor

TT: 1:37:00 AP: 9:42  on the home TM

We had kids waking up during the middle of the night so I slept horrible.  I was very grumpy when I woke up.  6.5 miles before the big kids left for school and 3.5 before Georgia went to school.  Hip and hip flexor bugging.

75 minutes of TRX

At home 3x

LLL

push up

chest press

butterfly

seated row

skull crusher

single leg overhead press

front raise

bicep curl

tricep kickback

trx mountain climber

trx crunch

hammer

tricep bar

reverse fly

triangle

At gym:

30 minutes easy on the step mill

3x

adductor

abductor

leg press

hamstring curl

bicep with bar

tricep with bar

SL deadlift

8 miles on the home TM --5 miles before kids left for school, 3 miles after.  VERY sore upper body after yesterday's lifting.  Big snow storm today.

TT:  1:16 AP: 9:30

75 minutes TRX

Yoga

 11 miles on the gym TM with Collette.  TT:  1:44--AP: 9:30

Things felt good!  Great to catch up with Collette!

3x

Bicep Curl

Tricep

SLD

Leg press

Adductor 

Abductor 

 10 miles on home TM - another blizzardy day outside!  AP:  9:30  TT:  1:35

3x

walking lunges

calf raises

bohemian lunges

TRX bridge to adductor

core

LLL

bicycles

long stretch and foam roll

AM #1 at home:

3x

LLL with band

push up

chest press

butterfly

seated row

skull crusher

single leg overhead press

front raise

bicep

tricep

trx core

hammer

tricep dip

reverse fly

triangle

trx tricep

2x (ran out of time)

IYT

chest press

chest pull over

reverse grip row

AM#2 at gym

30 minutes easy on step mill

leg press (with free weights)

calf raises

bicep bar

tricep bar

SLDL

adductor/abductor

leg press

I hope I can move my arms.

At home:

1x

TRX lunge

TRX dead lift

TRX burpee

TRX side plank crunch

paper plate side lunge

4 miles--get kids off to school

1 set of the above

8 miles (with 1 potty break)--Netflix was being stupid and I couldn't watch my show.  Of all days.....

1 set of the above

long stretch and foam roll --everything felt good.

AM #1 at home:

3x

trx single leg squat to Y

side squat with paper plate

trx crunch on bosu

trx bridge to row

trx pull up

push ups

single leg overhead press

front raise

 bicep curl

skull crusher

reverse fly

only 2 sets--ran out of time TRX IYT

tricep

single bicep

lat pull

AM#2 at gym

30 minutes on step mill

3x

adductor/abductor

free weight leg press

calf raises

leg press

bicep bar

tricep bar

SL DL

8 miles at the gym with Collette and Kellie.  Good to have the ladies back together again!

TT:  1:16 AP: 9:30--everything feels good 

Leg press

Adductor/abductor 

Pull up/dips

Bicep

Tricep

SL DL

TT:  1:33:00 AP: 9:18 crack 'o dawn on the home TM

A few glute activation exercises before and stretching after.

3x

squat with band

front lunge to squat

squat with side lift

side lunge

single leg squat to front lunge

TRX hammies to adductor

paper plates

LLL

superman

bosu abs

trx crunch

adductor/abductor

leg press-single leg

leg press-free weights

bicep

tricep

deadlift

pull up/dips

tricep on pully machine

30 minutes on step mill

2mile test run on home TM to check hip flexor.  When my hammies get tight or my glutes don't activate, my flexors get angry.  Felt good during the run.  But I want to see how they are later.

Lots of glute exercises.  My hammies have a tendency to take over.  Not as effective as I had hoped.

Home TM TT: 57:35 AP: 9:36

TRX--75 min

TT: 2:03 AP:  9:28 I didn't catch my time before it shut off, so I think this is close.  Had a few tummy issues.

Ran with Kellie at the gym.  It was fun to chat and then we plugged in iPods the last 30 minutes.  She asked how everything is feeling.  My response is to treat every run like it is my last one.  If I get another run, then hooray!

Quick stretch and off to Snowbird to chill in the lodge.

TT: 1:33 AP: 9:18 

I did the first 5.5 after big kids left for school and the last 4.5 after everyone left for school.  I did a few picks up and my breathing felt good.  Careful with the hamstring.

Long stretch and foam roll 

AM #1: at home

walking lunges

bohemian lunges

LLL

calf raises

chest press

butterfly

seated row

skull crusher

single leg overhead press

front raise

bicep curl

tricep ext.

reverse fly

AM#2:  at gym

adductor/abductor

single leg - leg press

bicep bar

tricep bar

dead lift

tricep on pully machine

assis. pull ups

AM #3:  TRX

100's day--very hard and very AWESOME!!!

TT:  2:11  AP: 9:23

On home TM.  5.5 miles after big kids left for school.  I did the rest after youngest went to school.  Felt surprisingly good.  Kept bumping up my speed and did several 2 min hard/1 min easy.

Feeling grateful that I made it through another run.  

Long stretch and foam roll 

Easy/easier day

Only 75 minutes of TRX.  100's again--so awesome!

AM #1 at home:

2x (ran out of time)

trx lunge

trx dead lift

trx burpee

trx bridge/adductor

trx up/down on Bosu

LLL

one arm push up on bosu

tricep dips

heel kicks

bicep with band

AM#2 at gym

8 miles with Collette.  I just love her!  Last 2.5 miles were 1 to 2 min on/offs.  Felt very good and controlled.  I made it through one more run.  TT:  1:13 AP: 9:08

3x

adductor/abductor

leg press

bicep bar

tricep bar

dead lift

Home TM -- 6 miles after big kids left and 4 miles after youngest left for school.  Lots of 1-2 min on/off and felt surprisingly strong.  I'm grateful to have made it through another run.

TT:  1:30 AP:  9:00

3x

push ups

chest press

biceps

pull ups

Stretch and foam roll

AM #1: at home

walking lunges

bohemian lunges

LLL

calf raises

chest press

butterfly

seated row

skull crusher

single leg overhead press

front raise

bicep curl

tricep ext.

reverse fly

AM#2:  at gym

adductor/abductor

single leg - leg press

hammie curls

AM #3:  TRX--75 minutes

Home TM -- it was broken up into 3 different chunks, but finally got to 16 miles.  

TT:  2:26 AP: 9:08 -- lots of different speeds.  2-10 minute ons.  Calves are feeling tight, but everything else feels good.  So VERY grateful to have made it through another run.

I saw this arm workout on IG and thought I would give it a try --Sarah Bowmar's shoulder 400's

100 seated dumbbell shoulder press

100 lateral raises

100 front raises

100 outward presses

I did them in sets 4x25.  In between each set of 25, I would do bicep curls or tricep dips.  HARD!

Oh my....those 400's worked yesterday!  My shoulders are SORE!  And I only used 5lbs weights!

Today I tried 500's with legs.  Hard, but not as hard as yesterday!

100 TRX lunges each side

100 TRX bridges

100 TRX adductors

100 LLL

100 calf raises

75 minutes of TRX

Long yoga and foam rolling session.  I wish I had time to do this every day!  

30 minutes very easy on the step mill.  

Massage!!!!!!

TT:  1:12 AP: 9:00

I met Kellie at the gym for some TM miles.  I felt slightly off today.  Nothing specific, just off.  I was breathing hard from the start.  My arm hurt, then my back.  Maybe it was all the junk working it's way out from yesterday's massage.

2x1 mile at marathon pace.

TT:  1:34 AP: 8:57

EARLY run before a full day at Snowbird.  MCT to bathroom (which had no TP...yikes!!!) and back.  It's been awhile since I've run outside and that was a bit more painful than normal.  Ha!!  Better work on that!

My run was way too fast yesterday.  And running outside.  I was in a world of hurt and aches and pains.  My ITB even flared up.  That makes me nervous!!!  I stretched and stretched and foamed rolled all day.  Scraped and did lots of glut med stuff.

AM#1 at home--did a few minutes of running to see how the ITB felt.  It was ok, so I'm going to proceed with my run tomorrow.

Single leg squat

LLL

B6

TRX single leg squat

Calf raises 

Fire hydrants

AM#2 at gym 

Adductor/abductor 

Leg press

Hamtractor 

Bicep/trip with bar

AM#3

TRX for 75 minutes--100's again....yeah!

TT:  2:48 AP: 9.20. Another broken up run--6.5 miles--7.5 miles--4 miles.  It is definitely not ideal, but it all I got!  I felt good other than tired feet and extreme soreness from TRX yesterday.  Whenever I do these long runs, my "guts" always feel like they are going to fall out.  The joys of going far!

Long stretch and foam roll

Nap after the big kids went to school.  75 minutes of TRX.  Recovery day.

1 mile easy

100x

seated shoulder press

front raise

lateral raise

W

bicep curl with band

tricep dip

LLL (200 of these!!)

Massage--ITB is still feeling a bit tight after stupid Monday's run.

TT: 1:07 AP: 8:51

Met the ladies at the gym.  3 mile warm up--4x.75 fast--.25 recover.  Definitely could've done more sets. Felt good today though my ITB were slightly bugging.  So very grateful to have made it through another run.

3x

Adductor

Leg press

Ham curls

Calf raises

Dead lift-bar

Bicep curl-bar

Tricep-bar

LLL

Side lunge with skull crusher-kettle bell

Push up

On the home TM--TT: 1:31 AP: 9:06

I was listening to a podcast last week and someone asked about splitting runs up (which I've been doing a lot lately).  Easy runs yes, long runs no.  I need to do my runs all at the same time, which means getting up early to fit it all in.

Early, early today.   .75 miles easy--.25 hard for 10 miles.  It's always a juggling act keeping injuries happy.

3x

Walking lunges

LLL with band

Single leg bridge 

Push up

Tricep dip

Bohemian lunge

3x

one arm pushup on Bosu

TRX single leg squat

LLL

calf raises

single leg squat

fire hydrant

B6

tricep dip

adductor

hamtractor

hamstring curl

calf raises

bicep curl

tricep-bar

dead lift

75 minutes of TRX

TT:  1:16 AP:  9:30--easy day on the home TM.  6 miles--then 2 miles between kids leaving for school.

Last run before the Red Mountain 30k.  It will be interesting to see how this race goes with my "different" training. 

50x

seated shoulder press

front raise

lateral raise

W

bicep curl

pull up on TRX

skull crusher

LLL

Nap

75 minutes TRX --easy day

Gait analysis with Joel.  Recovery day=did nothing but take a long nap.

Easy recovery miles - TT:  48:00  AP:  9:33 HR:  160  (10:09, 9:44, 9:11, 9:10, 9:29) Worked on gait cues flipping sand and tapping elbows

7x7

shoulder press

Arnold press

curl press

lateral raise

front raise

upright row

back row

50LLL

1x (ran out of time)

20 squats

20 jump squats

20 walking lunges

25 push ups

30 mountain climbers

50 crunches

1 min plank saw

AM #1

100x dead lift

200x LLL

100x bridges

100x skull crushers

100x bridge/adductor on TRX

60x side lunge with tricep

1:20 trx crunch

AM#2 at gym

60 mins on step mill

100x adductor

single leg leg press

bicep

tricep

row

I don't run well (or even function well) when I run SUPER early.  At least I did remember to work on gait cues.  Flicking sand and tapping elbows felt a bit easier today than last time.

MCT - TT:  1:06, AP:  9:32  HR:  159 --10:39, 10:05, 9:35, 9:20, 8:57, 8:51, 9:09

100x

back row on TRX

ball fly

tricep dip

bicep curl

front row

30-trx pull up

LLL--1:30 trx crunch

AM #2  at gym

6 minutes on step mill

adductor

leg press

bicep

tricep

front row

TT:  1:58:52 AP:  9:09 HR:  164 -- 10:01, 9:48, 9:21, 9:17, 9:07, 9:09, 8:52, 9:02, 8:35, 8:44, 8:53, 9:01, 8:53

All my buddies flaked on me today, so it was a solo early run.  I was one layer too short and a tad bit chilly!  Still worked on the flicking sand, but harder to do over a longer distance.  

Caught a large group of girls and a couple on the way back.  Nice motivation.  

I have scheduling conflicts this week, so I did my long run today.  I choose a hilly route on purpose and struggled on those hills.  But overall felt good.  And it was nice to see the sun.

TT:  2:32:27 AP:  9:30  HR:  166 

9:31, 9:48, 9:43, 10:07, 9:51, 9:17, 9:46, 9:42, 9:45, 9:35, 9:10, 9:13, 9:33, 9:12, 9:01, 8:46

3x

TRX single leg squat to Y

TRX side squat

TRX bosu crunch

LLL

TRX bridge to pull up

TRX Delt pull

TRX side plank lift

curl to overhead press

AM #1 at home

100 seated shoulder press

100 front raise

100 lateral raise

100 bicep curl

100 tricep dip

200 LLL

AM #2 at gym

adductor

abductor

leg press

ham tractor

bicep/tricep/front row

AM#3

75 mintues of TRX

TT: 1:26 AP: 9:27 HR:  160--Up Alpine Hwy - SR 92 - LP Hwy

9:57, 10:00, 10:12, 3:34, 8:01 (.86), 3:00, 8:01 (.88), 3:01, 8:01 (.91), 3:00, 8:00 (.96), 3:00, 8:00 (.91)----5x8:00 with 3:00 rest

I had to start REALLY early and I was still very tired/sore from Monday.  I should have just run.  This workout really aggrivated my high hamstring (anything with speed does).  My ITB is slighly bugging AFTER the workout.  Again.....I should have just run, because the workout was just fair.

Lots of rolling and stretching. GRRRRRRR

75 minutes easy TRX -- last day of TRX and I am very sad!  I have gotten SO much stronger.  Nap.

Lots of doing what I love today!  14 miles - 8 with Collette (MCT loop) and 6 alone (up Apline Hwy).  Kept it easy and absolutely loved soaking in that sun!  Felt really good. With my only running 3 days/week, most of my runs are long.  I'm curious to see how this plays out on race day.

TT:  2:14:05 AP:  9:34  HR:  165

9:52, 9:33, 9:30, 9:29, 9:36, 9:07, 10:19, 9:24, 9:17, 9:48, 9:50, 9:19, 9:26, 9:21

100 dead lifts

100 single leg glute bridge

100 trx ham curls/adductor

200 LLL

200 heal kicks

60 minutes on the step mill

weights

blah.....

MCT with Collette!  Felt mostly good.  Little high hamstring.  TT:  1:44 AP: 9:32 HR: 168

9:46, 9:49, 9:22, 9:29, 9:36, 9:31, 9:30, 9:45, 9:54, 9:18, 8:49

3x

45sec bohemian lunge

TRX bridge-pull

Bosu-side mountain climbers

LLL

Side lunge with tricep

TRX side plank dip

IYT

15 minutes walking--30 minutes biking while waiting for the stepmill that never became available.  Just a blah workout....

3x

Lunge to single leg squat

Hamstring pulses on weights 

Paper plates

Adductor 

Abductor 

Leg presses 

2x

TRX crunch

Bosu abs

Superman

Abductor lift

Bicep curl to shoulder press

Skull crusher

Seated row

Front raise

12 miles easy on the home TM.  TT:  1:54 AP:  9:30  High hamstring was definitely pulling today.  Such a bugger!  Lots and lots of rolling and stretching

3x

chest press

butterlfy

seated row

skull crusher

front raise

lateral raise

bicep curl to overhead press

tricep

bicep with band

TRX hammie-adductor

TRX row

LLL

45 minutes yoga and massage

5.3 miles TT:  49:02 AP: 9:15 (watch difficulties)

13.7 miles TT: 1:58 AP: 9:19

Ran with Karen in the MCT.  It was so lovely to catch up with her.  And she is a really consistent runner.....I love it!  I accidentally dropped her GU somewhere.  Oh dear!  We saw Smooth and Wendy on the trail.  I think I convinced her to run Ogden!

Hamstring felt much better the longer I ran.  Yeah....I was kinda grumpy about it this morning before I left.

3x

Bohemian lunges

TRX IYT

TRX up/downs on bosu

LLL

Side lunge with tricep

TRX bridge with pull up

TRX side plank dip

Ball hammie roll out

Easy recovery day!  45 minutes on the stepmill/bike.  EASY EASY EASY!  Felt very tired after yesterday's run.

3x

leg press

hamtractor

hamstring curl

bicep curl

tricep

front row

Cold and rainy=home TM run while watching Friday Night Lights "Texas forever, Street"

TT:  1:52 AP: 9:24  everything felt good today, but lots of interuptions.

3x

trx IYT

reverse fly on ball

tricep dip

bicep curl shoulder press

trx pull up

bicep curl with band

LLL

push up

hammie roll out on ball

AM #1 at home

3x

chest press

butterfly

seated row

skull crusher

front raise

bicep

tricep kickback

lateral raise

hammer curl

reverse fly

triangle

reverse grip row

LLL

fire hydrant

trx crunch

trx c - abs

AM #2 at gym

45 mintues on the step mill-easy

hamtractor

ham curl

leg press

bicep

tricep

front raise

Accupuncture on hammies

18 miles - TT:  2:49:38 AP:  9:17 HR: 162 Vert: 905--hilly route toward canyon

I was more nervous than usual about this run and I don't know why.  I had accupuncture done on my hammies yesterday.  But my low back was feeling tight.  I ran the hills strong, but when I hit the water fountain in Alpine, my right hammie totally cramped up.  It was quite comical.  I was able to finish and ran 15 sec faster per mile.  I felt hammered by the end.  Good thing next week is spring break and an easy week for me.

3x

walking lunges

single leg dead lift

calf raises

curtsy lunge

bridge

saw

yoga before run (lower back feeling really tight)

AM#1--at home

Side lunge with tricep 

Hammie roll out

LLL

Squat

60/60/60 plank

Fire hydrant 

AM#2--at gym

45 minutes bike and stepmill 

Leg press

Hamtractor 

Ham curl

TT:  1:55 AP:  9:12 HR: 163--Manila elementary--up silo--canyon rd--golf course--SR 92--alpine hwy.     Another very hilly run and it's getting easier. It was a very beautiful spring morning and everything felt good.  Ya' need a good one every once in awhile.

Long stretch and nap!!!

2 mile run/walk to a park on the lake with all my nieces and SIL.  Then we did Barlow Bootcamp.  It was super fun and completely gorgeous!

TT:  1:35. AP: 9:24. More running on Lakeshore Blvd.  Man alive it sure is pretty and smelled very piney!  Right hammie was pulling.  Headed to San Francisco to be at sea level.

2 very achy miles around my BIL house.  It was SO freakin hilly...BIG hills....that I had to walk a bunch.  Hamstring was very sore.  Lots of scraping.  

I guess it wouldn't be marathon training without *something*.

We got home from out trip tonight.  Lots of hammie roll out on the ball and foam rolling. Already feeling better.

11.5 miles on the home TM  AP:  9:13  TT:  1:46:00  I had an appointment that I had to get to this morning, hence the TM run.  Hamstring felt ok-ish.

Deep thoughts this morning.....it seems that near the end every training cycle, my niggles start to scream loud.  Something is REALLY hurting.  And the wheels just come off.  

I feel that I've been very conservative this training cycle as I'm only running 3 days/week (40 mpw).  Lifting and other cardio on my non-running days.  Yet, here I am again with with a doubt that I'll even make it to the starting line of Ogden.  

I've always thought I could handle 40 miles per week with 50 miles being the tipping point to injuries.  But maybe I need to take it down to 35 miles per week.  Can I even run a successful marathon at 35 mpw?  

What am I missing?

3x

bohemian lunge

LLL

trx bridge to pull up

hamstring roll out

trx side plank

walking lunges

trx crunch with bosu

side to side lunge

bridge on bosu

45 mintues easy on the step mill

3x

leg press

hamtractor

hamstring curl

calf raises

11.07 miles on the MCT - 48 degress and very sunny - TT:  1:41  AP:  9:09  HR164

9:54, 9:38, 9:26, 9:21, 9:05, 9:08, 8:59, 9:02, 8:58, 8:48, 8:11

I've been worried about my hamstring, but have been very diligent in PT.  I wasn't really sure how this run would go.  I did a few glute exercises to make everything was warmed up and started slow.  Thankfully, everything felt good and I was able to pick up the pace.  Definitely a redemption run!

3x

TRX single leg squat to Y

side lunge with paper plate

up downs on Bosu

TRX T

TRX deltoid

hamstring roll out

100x

overhead press

bicep curl

front/lateral raise

skull crusher

45 minutes on step mill

3x

SL leg press

hamtractor

ham curl

TRX core

bar bicep

bar tricep

I met Karen and Rachel on the JRP just like the good ole' days!  North/hilly side first.  Rachel pushed the pace on those hill--much faster than I would have gone on my own.  I felt super good on the last half.  With .75 miles to go, I threw in a 7:33mm 800m sprint.  It was a good run!  I need to run with faster people more often!

AP:  9:06  TT:  3:02 --9:07,8:46, 8:51, 9:58, 9:18, 9:00, 9:07, 8:59, 8:58, 8:57, 9:06, 9:11, 9:16, 9:09, 9:18, 9:02, 9:11, 9:15, 9:16, (2:19 3:44), 2:17

3x

squat

single leg squat to lunge

side lunge

LLL

hammie roll out

bicep curl to overhead press

front raise

tricep

trx back row

trx core

MCT -- TT:  1:34:26  AP:  9:00  After the turn around point, I threw in some on/offs.  Around mile 9, I could feel my righ hammie cramp up again like I did on my last 18 miler  (on Wednesday, March 29). I stopped for a second, rubbed it out and started back slowly. 

It felt significantly better after March 29 and I've been consistent with the rehab.  I'm wondering if it has to do with my form and speed.  Will contiue to rehab.  Not frantic!

3x

bohemian

LLL

trx bridge to pull up

trx side plank

hammie rollout on ball

walking lunges

trx crunch

side to side lunge

bridge bosu

45 minutes easy on the step mill

3x

trx single leg squat to Y

trx hammie

trx crunch

pushup on bosu

overhead press

butterfly

skull crusher

seated row

trx up/down on bosu

shoulder press with bicep curl

front raise

reverse fly

hammie curl on ball

leg press

hamtractor

ham curl machine

bicep curl with bar

cursy lunge

tricep with bar

calf raises

5 very slow miles on the home TM to test out hammie....just ok.  TT:  48:00  AP:  9:36

3x

trx lunge

trx dead lift

Bosu up/down planks

push ups

heels on weights hammie

hammie roll outs

Accupuncture on hamstrings

Shoulder 100's (I LOVE this workout!!!)

100x

seated shoulder press

front raise 

lateral raise

w's

bicep curl

between each exercise:  LLL, TRX crunch, hammie roll outs

45 minutes on step mill

hamtractor

leg press

hamstring curl

  11 miles on the MCT--I listened to an awesome podcast with Jared Ward.  For the majority of his runs, he only uses a Timex watch.  If he needs to run slow he does without a GPS.  I was REALLY brave today and didn't wear a watch.  I focused on keeping my hamstrings happy.  My hammies are hurting in the spot where they took my ACL graft.....ughhhhh

3x

Squat

Lunge to squat

Fire hydrant 

Single leg squat to lunge

Side lunge

Hammie roll out

Push-up 

C's with TRX

TT:  37:40  AP: 9:24

Silo Road--very slow and hamstring felt good.  Fast running is hard on my body.

Glute stuff

Hammie roll out

Heals on weights hammies

12 miles on home TM.  TT:  1:54 AP:  9:30 --nice and easy again to keep the hamstring happy.  

Deep tissue massage

45 minutes on step mill - easy

3x

heels on dumb bell - hammie

adductor lift

chest press

butterfly

seated row

skull crusher

hammie roll out

LLL

front raise

bicep curl to overhead press

lateral raise

trx back row

leg press

hamtractor

hamstring curl

TT: 1:44:10  AP 9:28  11 miles on the home TM.  Hammie felt good!

Stretch and foam roll

 60 minutes step mill

3x

Lunge matrix

Squat with kettle bell tricep

Donkey holds

60/60/60

Push up

Hamstring roll out

Hamtractor 

6 miles (PRE-RACE)--56:04 (AP 9:24)

13.1 miles (RACE)--1:56:15 (AP: 8:49) 8:49, 8:54, 8:27, 8:38, 8:51, 9:04, 8:39, 8:59, 8:50, 8:49, 9:16, 9:11, 8:14, 1:28

3 miles (POST-RACE)--32:13 (AP: 10:44)

I ran the Tulip Festival Half Marathon back in 2012 as part of my 22 miler.  I ran a 2:06 (AP: 9:37).  I had a GREAT Ogden Marathon that year, so I was definitely using this race as a bench mark.  This race is definitely hilly and technical (but very beautiful).  And it was CRAZY windy.

My hamstring was there, but it didn't cramp up.  This gives me great hope for Ogden.

Everything feels alright after the race/long on Saturday.  Calves are still a bit tight, but I'm not worrying.  Hammie feels good.

45 minutes easy on the stepmill

3x

lunge matrix

squat with tricep

LLL

60/60/60

push up

hammie roll out

fire hydrant

bicep to shoulder press

trx row

tricep dip

bicep bar

tricep kick backs

dead lift

hamstring curl machine

calf raises

hamtractor

TT:  1:32. AP: 9:12 On home TM.  I did a few pick ups.  Everything felt good.

TT:  1:15 AP: 9:23  easy on home TM.  Stretching and mobility stuff.

TT:  1:53:44  AP:  9:13 (9:26, 9:13, 9:12, 9:24, 9:23, 9:08, 9:14, 9:05, 9:00, 9:07, 9:16, 9:11)

Hilly route with Karen.  She really pushed the pace on the 3 big hills (mt m elementary, silo, canyon road).  My heart rate was out of control and I was definitely in puke zone.  And it was 70 degrees outside.  My legs still felt slightly heavy from Saturday's 22 miler.

3x

Monday's strength training

45 minutes easy on the step mill.  Feeling very creeky and sore.

100xbicep curl to shoulder press

100x tricep dip

100x front raise

100x trx back row

100 x lateral raise

100 x skull crusher 

10 miles on the home TM  TT:  1:31  AP:  9:06  

I did lots of 5 minute surges.  Everything felt good.  Lots of stretching and foam rolling.

45 minutes easy step mill

3x

bohemian lunge

LLL

trx bridge to pull up

fire hydrant

push up

walking lunges

trx pull up

dead lift

side lunges

plank

hamstring curl

hamtractor

adductor/abductor machines

10.5 miles on the MCT with Kelli S.  TT:  1:29:18  AP:  8:31  

8:58, 8:56, 8:34, 8:39, 8:37, 8:30, 8:36, 8:24, 8:13, 7:40, 4:07

This was a HUGE confidence booster for me.  I haven't run these fast of times in awhile and I was able to negative split the run.  Kelli was such a good friend for going with me and pushing the pace.  She just had surgery and probably wouldn't have chosen to do 10 miles.  

Just an interesting observation....... the days I lift before I run, I seem to run better.  Maybe getting that glute activation going on is helping?  Just an observation.

3x

trx single leg squat

trx dead lift

trx crunch

trx side plank

trx delt

trx lat pull

overhead ball

tricep dip

triangles

ball hammies

7.9 miles with Karen (modified 8 mile loop).  It was HOT today!  But I felt good and no major niggles.  TT:  1:11:36  AP:  9:04  9:18, 9:04, 9:00, 9:11, 9:07, 9:00, 9:02, 7:51

3x

TRX delt pull

overhead walking lunges

SL DL

trx crunch

Alexia Clark shoulder workout

6 miles easy no the home TM  TT:  57:11  AP:  9:32

Everything felt good...just kinda creaky.  Taper...Taper...Taper

45 minutes easy on the step mill

3x

lunge matrix

squat

60/60/60 plank

LLL

push up

hammie roll out

Easy 3 miles on home TM.  I can still feel the high hamstring pulling.  No more running till race day.

I signed up for the 2017 Ogden Marathon very quietly not knowing if I would be able to actually run it.  After I graduated from physical therapy for my hip scope and ACL reconstruction, my physical therapist told me that if I ever wanted to make it to a starting line of a race, I needed to only run three days a week.  I needed to let my body recover between each run.

This philosophy went against everything I had ever believed in regards to running.  But I knew I was essentially starting over with running and had nothing to lose.  I lifted weights and did physical therapy every day.  I did the step mill on the days I didn't run.  I finally lost all the surgery weight and my fitness was starting to improve.

I had a few hiccups along the way, but for the most part, I felt good.  I maxed out at 45 miles a week.  I ran a 12 - 11 - 22 mile runs.  But I had no idea how this would translate into running a marathon.

My goals for the race were as follows:

Goal A:  Run as hard as I can and be happy with the results.

Goal B.  Run a 4:10 marathon

Goal C (moon shot goal):  Run a 4:00 marathon

---------------

Collette and I headed up to Ogden on Friday afternoon.  We ate at Slackwater Pizza and headed to the race expo.  We went to bed early, but hardly slept.

We took the buses to the start and headed to the staging area.  I started to see so many familiar faces;  probably 20 different friends.  It was such an added bonus to such a beautiful chilly morning. 

It was finally time to head to the start.  I started just ahead of the 4:00 pacer, but was not committed to staying with her.  My pacer experience in the past has not been good. 

I thoroughly enjoyed the beauty of Huntsville and Eden.  But I could tell I was running too fast. I didn't look at my watch, but kept trying to slow down.

We ran by the "Here Comes the Sun" guy blasting his music and then around the corner came the beautiful pack of horses (mile 8).  I was still trying to keep my pace under control and my legs were starting to get a bit heavy.

I was grateful to finally get to the halfway point.  Legs still feeling a bit heavy, but I kept playing mental tricks -- make it to mile 12 -- make it to mile 14. 

I did look at my watch at mile 13 and it said 1:55.  I was nervous that I had gone out too fast. 

The hill at mile 14 came and went without any major problems.  I felt bad for the young kid waiting for the sag wagon back to the start at the aid station.  He was not well.  I passed Rachel, Becca and Janice.  It was so great to see friendly faces!  I love finishing the Pineview Reservoir stretch and dropping into the canyon.  It is so beautiful and I was grateful for the downhill.

I was feeling good (as good as you feel during a marathon) at mile 18 and visualizing my 8 mile route at home.  I kept trying to figure out my splits for mile 20.  HA!  My math skills are horrible while I'm running a marathon.  My IT Band was really starting to hurt.  It only flares up while I'm racing, never during training.  I kept thinking, "Time to grind.  Time to grind."

We finally hit the large overhead water canal, exited the canyon, and started on the paved trail.  The little up/downs on trail and brutal on tired legs.  I was getting weary and kept telling myself to make it to mile 24.  Then reassess.  Mile 24....mile 24...mile 24.

The wheels came off during mile 25.  I looked at my watch to see if I could still PR.  And then tried to work my fuzzy math skills to see what the slowest pace I needed to run to get a PR.  The tears started to swell and it was pure mental will power to run that last mile.  Every single body part hurt. 

Mile 25/26 is down Grant Street and the finish line is at 25th street.  Those last 5 blocks were SO long.  It took every bit of will power not to cry.  Not to walk.

But finally the large finish arch appeared and the clock read 3:55:11 (AP: 8:56).  A 3 minute PR!!!!  I couldn't believe it.  I started to lose my balance and immediately had two volunteers grab my arms.  I guess it takes a second for my heart to slow down and my legs to stabilize.  The volunteers walked with me for a minute till I got my bearings straight.  I grabbed some water, a creamy popsicle and sat on the side of the road.  My body HURT!

I saw a few friends at the finish and we celebrated each other's success.  I didn't have a lot of time to spend at the finish line as I had to get to Georgia's dance recital.  But I also wanted to soak in 100's of hours spent rehabbing my poor broken body that just ran a PR marathon.

I hobbled back to the hotel to take a shower.  All the Gu's that I had taken during the race were revolting.  Weird muscles were spasming.  It required so much effort to take off my shoes.  I'm sure that sounds dramatic, but I had used every iota of energy that my body had.  I literally had nothing left.

I'm grateful for my training partners who constantly believed in me.  Who told me that I could things that never in my wildest dreams I really believed I could do.  They've seen me fall apart on the side of trails.  And have witnessed my mental breakdowns.  Yet, they are still my dear friends.

I'm grateful for my physical therapist, massage therapist and chiropractors who kept my poor body working.  I'm most grateful for my family.  They listen to my recap of running podcasts, articles, training plans, and put up with my frequent naps.  

I still have a lot of work to do with the marathon distance.  But at least I'm moving in the right direction.  It's time recover and let my body heal.  Way to go 38 year old body.  Way to go!

2 mile slow walk.  Stretch and foam roll

30 min spin.  Stretch and foam roll.  I have so much free time!

2 mile easy walk.  Stretch and foam roll

Yoga

3 mile very easy run.  Lots of cobwebs.  Hip flexor and high hamstring still not 100%.  I feel chubby!!

3 mile easy run - felt a lot better

4 mile hike with family and Rasbands up Pine Hollow.  It was super green and lush and loads of Memorial Day fun!

13 Mile Bike on east MCT--14.2mph.  First ride of the season and need to find my bike legs.  Super fun and felt good to get moving

3x

lunge matrix

squat

60/60/60 plank

fire hydrant

hammie rollout

push up

LLL

.75 miles with Garmin in bike mode

2.25 miles TT:  19:13 AP:  8:26 -- 1/2 mile sprint from pioneer house --3:46

walking lunges 2 houses

LLL

push ups

Too lazy to get up early for a bike ride.  My kids are going to bed so late and getting up so darn early!!!

3x

walking lunges

dead lift

trx crunch

trx hammie/adductor

bicep curl to shoulder press

skull crusher

trx T

back row

bosu abs

band bicep

triangle

front raise

LP Hwy - Walmart -bike trail-down silo road-pioneer house

TT:  55:28  AP:  8:38  --9:15, 8:57, 8:54, 8:29, 8:12, 5:17, **3:45**, 2:36

Pioneer House 1/2 mile spring PR - 3:45

This run went way faster than I planned.  Yeah!  High hamstring slightly pulling.

2x

walking lunges for 2 house

LLL

push up

Stretch and foam roll

Crewing at Squaw Peak 50 today for Kelli S.  So fun and so inspirational!

TT:  43:37. AP:  8:47--8:59, 8:57, 9:01, 8:36, 8:02-- pumpkin truck short cut--300 N

First 3 miles with Tim.  Last 2 miles solo.  Felt good!  I really need to lift more.  Summer training is hard.  Time is very short and my kids are up very early!

2x 

Walking lunges

Side lunge

LLL

Push-up 

15 miles on the MCT--east.  TT:  1:01:53. MPH: 14.6

Wish I had more time to ride.  And to lift.

TT:  1:05:26. AP:  8:49---9:29, 8:54, 8:49, 8:58, 8:42, 8:28, 8:20, 3:42

First 3 miles with Tim (pumpkin truck short loop).  Last 4 miles up Mary Pulley hill, 700 north, 200 east, 100 east, 300 north

So very tired and grumpy.  I don't like the heat.

14.8 mile bike ride--east MCT.  I got a flat .2 miles from home.  TT:  59:35  14.9MPH

3x

bohemian lunge

dead lift

trx crunch

side lunge

bridge

trx side crunch

calf raises

I was having a hard time with my watch!  Paced Karen the last 5 miles of the UVM.  She was SO helpful to me during my OM training.  I was so excited that I could help her out.  She got a PR and a BQ.  

1.4 miles --13:11--9:44

3.7 miles--35:35--9:43

6.5 miles--1:00--9:15

My ITB sersiously bugs after running on Saturday.  Probably a combination of the downhill and the longer miles.  My body does not like downhill!  So I rode my bike to have an extra rest day.  Very windy!

15 miles -- 1:01:17 --14.7 mph

3x

bohemian lunge

dead lift

trx crunch

side lunge

LLL

trx side crunch

calf raises

Cool and rainy this morning--perfect weather! 

Up LP Hwy toward canyon and back.  TT:  1:01:09  AP:  8:44

9:22, 9:04, 8:59, 9:00, 8:12, 8:06, 8:21

2x

20 trx crunch

30 deadlift

30 squats

10 single leg squat on bosu to lunge

50 walking lunges

10 hammie roll out

LLL

LOTS of stretching and foam rolling

15 mile ride on east MCT.  Finally broke 1 hour and I think it was I finally wore my cycling shoes.  TT:  59:53  MPH:  15.0

yoga

We went to the Strawberry Days Rodeo last night.  I didn't get to bed till 11:30pm--2 hours later than normal.  I was hammered.  Slept

LP Hwy to mouth of canyon.  TT:  1:01:01  AP:  8:43 --9:20, 8:55, 8:52, 8:45, 8:21, 8:24, 8:17  High hamstring pulling.

3x

bohemian lunge

dead lift

calf raises

trx crunch

side lunge

LLL

trx side crunch

hammie rollout on ball

MCT -- TT:  1:51:20  AP:  9:16 

9:51, 9:40, 9:36, 9:34, 9:22, 9:24, 9:17, 8:56, 8:53, 9:08, 8:42, 8:49

I was up all night waiting for kids to come home from various events.  So when my alarm went off at 5:45am, I literally rolled out of bed.  I sleep-ran the first few miles.

High hamstring pulling -- long stretch

MCT loop -- TT:  1:14:58  AP:  9:03

9:30, 9:18, 9:07, 9:16, 9:04, 8:48, 8:54, 4:31, **3:54**, 2:31

I ran just slow/fast enough to keep the high hamstring happy.  I passed my daughter running the grinder with the team.  I'm SO not cool and only gave her a little wave (while inside I wanted to shout and give her big pump fists!!!)

3x

bohemian lunge

hammie ball roll out

LLL

Long stretch and foam roll

MCT loop -- absolutely no mojo.  My high hamstring and ITB are bugging.  My body does NOT like downhill or fast running.  Sigh....  Still trying to decide if I should run the AF Half on Saturday.

TT:  1:17:03  AP:  9:17  9:50, 9:35, 9:31, 9:32, 9:23, 9:05, 8:55, 4:33, *3:54*, 2:41

LLL, B6 and lots of stretching and foam rolling

I think my ITB and high hammie have been bugging because I've been running a bit faster and I'm not strength training as much.  Balance!  Next year, I am NOT going to run during the summer.  The heat is horrible.  It will become my off-season...ha ha!!

3x

trx lunge

trx dead lift

trx side plank

trx hammie/adductor

push up

side lunge

trx bridge to pull up

hammie roll out on ball

TT:  1:47:40  AP:  8:13 --8:21, 8:30, 8:35, 8:11, 8:10, 8:07, 8:06, 7:50, 8:25, 8:06, 8:16, 8:15, 8:01

WOW, what a day!  I have had some high hamstring and ITB pain.  I was NOT excited to run this race.  I felt very unprepared.  But I got a text from our primary president (I'm her 1st counselor) who has breast cancer.  She asked me if I was running the race.  I knew I had to run and make a FAST attitude adjustment.

I took some Aleve on Friday night and Saturday morning and hoped that it would help any aches and pains.  I rode the bus solo while listening to a Trail Manner's podcast.  Accidently opened a porto-potty door with a dude in it.  It was quite chilly at the start--perfect!

I started with the 1:55 pacer, but he was talking too much.  So I slowly crept ahead of him, but constantly worrying I was going out too fast.  I really tried to keep my pace in check down the canyon, but in retrospect, I needed to pick it the pace.

I felt great exciting the canyon and enjoyed the AFHS drum line in the golf course section.  I just kept trying to pick off people.  I kept waiting for the WALL to come and the wheels to fall off.  But honestly, I felt really good until mile 12, then it was keeping the pukes in check.  

I REALLY loved the course finish.  It made the race feel so much faster.  Looking through my mile splits, my non-canyon miles were almost as fast as my canyon miles.  I ran significantly faster than I anticipated and my family didn't make it in time.  I was sad they weren't there.  I ran a course PR (previous PR was 1:48:24).  

We waited for my primary president and her family to finish the 5k.  It was emotional to see all her kids run in with her.  It is such a great race with a great cause AND I got to see SO many friends.

Half marathons are awesome!  I feel great aftwards and I even did a ton of yard work today!  If I had run a marathon, I would be passed out on the couch.  I need to do more halfs!

Very easy recovery miles on the MCT loop.  First 1.5 miles with Tim.  My quads are still a bit sore, but everything else felt great!  This half marathon stuff is awesome!

TT:  1:19:16  AP:  9:40

3x

single leg squat

hammie roll out on ball

LLL

push up

Long foam roll and stretch

3x

trx single leg squat

dead lift

trx crunch

curtsy lunge

trx side crunch

hammie roll out

calf raises

bicep curl to shoulder press

chest press

butterfly

seated row

skull crusher

trx row

5:00am run - aka, no mojo!  MCT.  Very heavy legs probably from lifting yesterday and left over from the race.  Blah....

TT:  2:08:50  AP:  9:12

10:02, 9:43, 9:24, 9:24, 9:16, 9:10, 9:12, 9:03, 9:02, 8:54, 8:57, 8:45, 9:00, 8:51

50 bicep curls

50 tricep kickbacks

50 upright rows

50 skull crushers

50 reverse flys

50 skull crushers

50 front raise

50 hammer curls

Progressive:  squat to press, squat, mtn climbers, push up, reverse lunge, KB swing, sit up

TT:  1:33:55  AP:  8:53  9:33, 9:18, 9:01, 8:58, 8:53, 8:55, 8:53, 8:44, 8:27, 8:13, 4:57

MCT

Felt much better on this run.  I definitely had a bit more spring to my step.  Long stretch and foam roll.

3 easy miles on the hotel TM in Afton, WY.  The epic 4th of July Yellowstone trip stays strong.

We went to Lewiston, UT for the family 4th of July festivities.  I decided last minute to run the Patriot Border 10K.  I ran this race back in 2013 (TT:  49:15 - Place 8) and the course was short.  The course was short this year (5.57 miles), but they did have a water station.

I felt like I took off too fast, but when I looked at my watch I really wasn't going that fast.  My legs felt heavy and my breathing was labored.  Probably too much driving/traveling and junk food?  

I was about 2 steps from the finish line and I felt someone coming behind me.  I was just taking my time and a lady passed me.  UGH......she took my 3rd female spot.  No podium for me! After the race, I looked up my time from 2013 and the same lady beat me by a second.  Next year, it's GO time lady!!!!!

Regardless, I ran 3:10 faster than 2013.  Hooray for another PR.  TT:  46:05  AP  8:16  Place:  4th

8:14, 8:12, 8:29, 8:17, 8:15, 4:34

TT:  2:22  AP:  9:28  9:33, 9:11, 9:12, 9:13, 9:44, 9:45, 9:31, 9:40, 9:21, 9:29, 9:19, 9:46, 9:28, 9:24, 9:14

First 3 miles with Tim --past pioneer house.  Dropped him off and then headed to 300N, up 100 E to catch the MCT out till I had enough miles.

That run was NOT fun.  Not any tiny bit of it!  It was HOT, my heart rate was racing, and I don't run well crazy early in the morning.  NOT FUN!!!

It felt so good to lift and do lots of stretching/foam rolling

3x

bohemian lunge

LLL

plank

push up

side lunge

duck walf with bands

trx side crunch

superman on Bosu

hammie rollout on ball

around the world on ball

calf raises

JRP with Kelli.  Even though we started early, it was HOT.  I was a sweaty mess by the end!  I did remember to bring salt pills.  We had a few walk breaks.

TT:  1:34:58  AP:  9:09  8:58, 8:50, 9:01, 8:54, 8:59, 9:11, 9:05, 9:09, 9:52, 9:31, 3:24

TT:  1:15. AP:  9:08. MCT loop  -- 9:56, 9:30, 9:05, 9:07, 9:00, 8:48, 9:02, 4:18,*3:52*, 2:43

I had to go crazy early because we had the first swim session today.  I sleep-ran the first mile or so.  Then got mad because it was humid AND hot.  This heat is sucking the spring out of my step.  Literally.

And yes....I'm that horrible mother who still makes her kids do swim.  We had a near drowning during a polar bear plunge over the 4th of July.  I'm not running a popularity contest with my kids.

MCT - pick ups before every drinking fountain.  During my final pioneer house to Taylor house sprint, I accidently hit discard on my watch.  Grrrrr......  But my final sprint was 3:43!!!  I was at 47 minutes at the 5.25 mile mark.  I'm thinking about a TT of 1:11 and AP 8:40

Orem cemetery MCt to Provo Canyon  TT:  2:32  AP:  9:30

9:47, 9:36, 9:15, 9:38, 9:51, 9:37, 9:54, 9:50, 9:35, 9:28, 9:14, 9:06, 9:10, 9:01, 9:31, 9:19

Though it was cooler, it was still hot (but a slight breeze).  Karen and I were both very tired and took a few walk breaks.  These longer distances don't get all that easier.  

Used Tailwind and GU.  Stomach felt better.

Julie Andrews meadow with Lori.  Easy, cooler temps, and lots of spider webs.

TT:  1:32:25  AP:  8:46  MCT  9:34, 9:11, 8:48, 8:48, 8:41, 8:45, 8:45, 8:26, 8:33, 8:22, 4:26

Ran with Tim the first 1.5 miles.  Suffer bus the rest of the way.  My SI joint has been bugging again.  Long stretch and foam roll.

A much needed strength training session.  But I'm going to be sore tomorrow!

3x

squat

front lunge to squat

hammie rollout

side lunge

front lunge to single leg squat

dead lift

paper plates

plank

side plank

superman

bosu abs

trx crunch

trx side crunch

long stretch and foam roll

TT:  2:35. Elevation:  3089  Grove to Battle

19:53, 22:00, 23:53, 15:53, 12:15, 19:53, 21:19, 12:40, 8:05

I had to go early and solo today.  I was making amazing time until I hit the big stream crossing at Battle Creek.  I crossed but couldn't see any trail anywhere.  I hiked around and back up the trail, but was so confused!!  Finally I see some people crossing and asked them to show me the way.  The trail was covered in water.  Big rushing water.  I probably added 30 minutes to my hike.  Dumb!

Felt good before the river incident.  And my AC got fixed.  It was 85 degrees in my house this morning!

yoga

This run would be catagorized under HORRIBLE!!!!  I was still sore from lifting and probably from my trail run.  I met Karen at her house and it was thundering and lightening.  It was extremly humid.  

Lots of climbing through Alpine, Highlighland, AF, MCT.  I was sweating profusely, but kept taking salt pills and GU.  I don't think it was enough.  I was in bad shape.

Even after the run, I was pukey.  Grateful it is over and that Karen hung with me.  I don't do well in the heat!

TT:  2L58:19  AP:  9:46--9:55, 9:40, 9:50, 9:33, 9:47, 9:33, 9:38, 9:38, 10:32, 9:24, 9:30, 9:14, 9:59, 10:01, 9:18, 10:01, 10:31, 9:38, 2:29

I took an hour long nap yesterday and went to bed early.  Feel better after yesterday's diasater!

3x

squat

front lunge to squat

hammie roll out

side lunge

front lunge to single leg squat

 dead lift

paper plates

60/60/60

trx crunch

trx side crunch

LLL

Grove-Baldy-Battle TT:  3:38:38  Elevation:  3818

19:46, 21:05, 24:19, 15:58, 11:33, 19:12, 22:14, 16:43, 15:32, 19:01, 19:22, 9:37, 4:09

The downhill of Battle Creek is absolutely brutal.  The rock is slippery and my knee/ITB were totally bugging by the end.  I didn't get lost which is always nice.  It was cooler and the sun didn't hit heavy till the connector trail between parking lots.

Yoga.  I was SO very tired from waking up early yesterday, so I slept in today.  

2 mile hike with the kids from Brighton to Lake Mary.  It was majestic with all the wild flowers and light rain.

MCT 5x800, 1x400

3:53, 3:50, 3:46, 3:50, 3:45

1:51

First speed workout in FOREVER.  Still hard.  But at least I have a bench mark starting point.  We had heavy rains last night and it was humid.

Everything is feeling so creaky and on the brink of breaking.  Is it fall yet?

3x

trx lunge

trx dead lift

trx mountain climber

LLL

bohemian jumps

side lunge

plank

squat

calf raises

bosu crunches

push ups

TT:  1:38:26  AP:  8:57  MCT

9:36, 9:19, 9:11, 9:13, 8:57, 8:52, 8:46, 8:51, 8:41, 8:34, 8:21

It felt like a lot of work to maintain such a slow pace.  Ho-hum.  Humid again.  Maybe I'll enjoy running again when it cools off.  

ITB totally bugs

The end of my cut-back week.  Sigh.....  Because next week includes Lagoon, Seven Peaks, a 10 year old birthday party and a lot of miles.  Tired bus, here I come.

Outside in the back yard 3x

walking lunges

plank

tricep dip

bohemian lunge

side plank

push up

curtsy lunge

LLL

calf raises

tennis shoe hammies

MCT  TT:  1:34:07  AP:  8:57 

HOT HOT HOT!  I can't begin to express my HATE for the heat.  I'm melting.

And my ITB is totally hurting.

3x

bohemian lunge

LLL

trx bridge to pull up

fire hydrant

trx side plank

trx single leg squat

trx crunch

side to side lunge

hammie roll out on ball

LLL

B6

yoga

My baby turns 10 today!

On the home TM.  After my last 18 miler and feeling nausous all day, I thought I would try the home TM to see if less heat helped.  I had 2 big fans going.  It was definitely better, but 18 miles is still not easy. ITB slightly better.

TT:  2:52  AP:  9:37

Massage and acupunture on my ITB yesterday.  Hurts so good.

3x

squat

front lunge to squat

hammie roll out

side lunge

front lunge to single leg squat

dead lift

plank

paper plates

stretch and foam roll

Meh....  TT:  1:54:50  AP:  9:34  on home TM.  ITB felt really good.

TT:  2:51. AP:  9:31 meh.....started to get bored around mile 15.  On home TM.

Feeling tired and hammered.  Yoga

1100 E/Walmart roundabout/trail/down silo road

TT:  53:23  AP:  8:44  9:08, 9:11, 9:07, 8:34, 8:01, 8:15

A bit cooler this morning.  I did a few pick ups, but my hamstring started to cramp.  So I tried to fix my ugly form and continued on.

3x

bohemian

dead lift

LLL

plank

side lunge

hamstring roll out

calf raises

trx crunch

TT:  1:31:13  AP:  9:07

Met Karen at Highland Gardens and we ran on the JRP.  I felt good and enjoyed the cooler temps.

Camping with the family.  Lots of bad sleep and camping food.

Pine Hollow exploring  TT:  2:04  AP:  15:15  Elevation:  1900

Since my ITB is feeling better, I thought I would give the trails a try again.  Pine Hollow - turned right at Mud Springs, but it only led back to the road.  Left at Mud Springs--that's the one I wanted!

It was very cool temperatures and I felt good.  Probably could have gone faster.  I saw my son's scout troop up there camping.

TT:  1:30:23  AP:  9:01  First 2.5 miles with Tim (300 N to AF River pathway).  I left him at the temple and headed to MCT. 

Suffer fest.  My legs were dead and my heart was racing.

9:07, 9:05, 9:09, 9:18, 9:11, 9:06, 9:00, 8:41, 8:58, 8:31

MCT loop - no watch - cooler out 60 degrees - legs feel SO heavy - no mojo

Legs lifting session - really good.

MCT  TT:  1:48:18  AP:  9:01 -- 9:27, 9:21, 9:18, 9:08, 9:09, 9:00, 8:59, 8:55, 8:53, 8:42, 8:46, 8:32

Ho-hum.  Shins kinda hurts.  Saw Janae P. out running and we chatted for a minute.  Back to school cleaning carpets.

My watch was dead this morning, so just did my standard MCT bathroom run.  It was cooler and gives me hope that fall is coming.

Everything felt good.

School started...hooray!!!!!!!

3x

squat

lunge to squat

hammie rollout on ball

side lunge

single leg squat on bosu to lunge

paper plates

dead lift

LLL

trx back row

Home TM between kids leaving for school.  Felt good.  5 minute pick ups.  TT:  1:13  AP:  9:08

Lots and lots and lots of stretching and foam rolling.

3x

lunge matrix

squat

60/60/60

fire hydrant

hammie roll out

push up

LLL

Lambs Canyon to Brighton - my leg of pacing Kelli in the Wasatch 100.  I'm definitely in OVER my head.  This section is NO JOKE!  18 miles of climbing.  I caught a toe and went flying once.  My knee ached after that, but I was still able to run.

TT:  5:49:13  Elevaton:  6000 feet

PCMR with Tim for our annual birthday trip to Park City.  My legs were SO heavy and I walked most of the uphill.  

TT:  1:06 Elevation: 671 feet

Home TM. The run was done before,between and after kids left for school.

TT:  2:10. AP:  9:19

Several 5 minute pick ups.  Everything felt good.

3x

TRX lunge

TRX dead lift

TRX crunch

TRX side plank lift

side lunge

calf raises

LLL

bicep  curl to overhead raise

lateral to side raise

TRX row

TRX triceps

Home TM between kids leaving for school.  12 miles turned into 15 miles with some 5 minute pick ups.  TT:  2:17  AP:  9:09

8 miles with Kellie T. on the MCT at dark o'clock.  I felt super good and was able to keep up with her.  It was fun to catch up.  I turned 39 years old today.  Going to Swiss Days to eat tacos.

TT:  1:10:28  AP:  8:48

9:23, 9:19, 8:33, 8:45, 8:53, 8:32, 8:22, 8:33

After a weekend of camping, I barely squeaked out 3 miles on the home TM at 4:30pm.  Ughhhhh

3 shake out miles on 300 N.  Pioneer house sprint--3:29!!!!

TT:  25:46 AP:  8:48

Long stretch and yoga

TT:  2:26:12  AP:  17:11 Elevation 2391

Alta to Brighton with Kelli, Melissa, Heidi, and Shaneil.  This is still a really hard course for me.....geesh!  I suck wind the entire way.  I'm not sure if it is because we start at 8600 feet and climb to 10, 200ft.  Ugh...it was hard and my legs were burning.  Hard on the ego.

3x

lunge matrix

squat

trx crunch

hammie roll out

LLL

trx up/downs on bosu

trx mountain climber

trx row

trx triceps

trx delts

bicep curl/shoulder press

front/lateral raise

Lambs Canyon to Big Water  TT:  2:38  AP:  25:37

I was Kelli S.'s pacer for the Wasatch 100.  She was not feeling well when I picked her up at Lambs.  She was complaining of dizziness and vertigo.  When we started to climb, the dizziness got worse.  She was walking like a drunken sailor and I would have to pull her up by her pack.  When we got to Millcreek Canyon, we caught a ride to Big Water.  We took the shuttle to a grocery store.  I hope it wasn't my pacing that caused her a DNF.

I was hoping for a big mileage week, but my schedule kinda fell apart and I ended up with a lot more tapering.  I'm feeling very undertrained for SG right now.  Gotta pick up the pieces and move forward.

16 miles TT:  2:38:37  AP:  9:48  (Manilla Elementary-silos-Canyon RD-golf course-water fountain-down Apline highway)  Tim ran the last 1.5 miles with me.

6 miles TT:  59:45  AP:  9:57 on home TM

WOWZER...that was hard.  Hard because I started at 4:00am.  Hard because it has been way too long since I've run long on a road.  Hard because I'm out of shape.  SG might be kinda ugly!

45 minutes EASY on step mill.  Very sore from yesterday's run.

3x

trx lunge/dead lift/core

trx row/bicep/tricep

lll

Foam roll and stretch