I Can Do Hard Things

TT: 51:00 on home TM Hip was extremely tight when I started and my was gait weird.  But it did loosen up.  We’ll see how it feels at the end of the day.

TT:  1:08:38. AP: 9:42. Up LP Hwy to canyon road.

10:02, 10:03, 9:54, 9:53, 9:19, 9:23, 9:20

Early early today!  It’s been awhile since I’ve done dark/early and cold.  Hip took 3 miles to warm up, but then it felt good.  And my stride felt normal (after warm up).

Planks and adductor after run.

11 miles on the LP Hwy/Alpine loop with a few out/backs.  Early early dark and cold!  Dropped my gloves somewhere and my hands were very cold.  Since all the various attacks in my running radius, I ran with my pepper spray.  It makes me mad that I can’t run safely.....that I have to carry something to protect myself.  Who do these attackers think they are?

TT:  1:48:48. AP:  9:55

Got all my kids off to school.  3 easy miles on the TM.  31:00.  Hip warmed up after 3 miles and felt good.

MCT —slow was the name of the game.  I knew if I wanted to do back to back long runs, I would have to give up speed.  It didn’t even bother me how slow I was! Actually felt a lot better than I thought!

TT: 2:25:06. AP:10:22

Pioneer house route early AM - TT:  40:32  AP:  9:14

3x7:00 (8:29, 8:22, 8:27) 1x2:00 (8:51)  Those felt WAY harder then they should have.  

3.6 miles on the home TM - 1x7:00, 1x10:00, 1x1:00  HARD.  I have NO speed in these old legs!

long stretch and foam roll

3x

bohemian lunge

goblet squat

mountain climber-trx

good morning to squat

trx lunge-overhead press

trx dead lift

trx single arm row to overhead press

trx crunch

LLL

monster walk

superman

Broken up 13 miles on the home TM.  Raining outside.

TT: 2:06 AP: 9:42

Watched the Ironman Wirld Championship 

5 miles before kids left for school—MCT to pioneer house.

TT:  51:42. AP:  9:50 HR:  173. This felt hard.  I was huffing and puffing.  

Got kids off to school.  Picked up Kelli and drove to Antelope Island to do the 25k loop.  The weather was amazing and I was very over dressed.  I felt discouraged about this run.  I walked all the uphills and my legs felt SO heavy.  This run was 45 minutes slower than when I did it in January of 2015.  I’m not sure if I need to gut it out more or if my legs are just tired. Time to spend more miles on the trails.  100 might just do me in.

TT:  4:32:17. AP:  14:20. Elevation :  2168. HR:  154

TT: 26:01 AP: 8:58 HR:  167–Mailla Elementary out n back

Feeling depressed about yesterday’s run, I tried to push the pace today.  My heart rate was going crazy high, but I felt better about my fitness.  Grateful to have made it through another run.

6x hill repeats 

Mary Pulley:  1:46, 1:40, 1:38

700 N: 1:19, 1:17, 1:14

Whoa....that was way harder than it should’ve been.  Time to get to work!  Ran enough to get 6 miles.  Skiing with the family today.

TT:  2:32:36. AP: 12:26. Elevation:  2601 HR 162

Corner Canyon with Kelli!  She had to go after 7.5 miles.  The trails were good and the sun was shining.  Still need to get faster, but felt better on this run.

3x

squat

front lunge to squat

SL DL

fire hydrant

front lunge to SL squat

paper plates

60/60/60

super man

calf raises

SM toe to bench

Sick kids at home today!

3x

squat

front lunge to squat

SL DL

fire hydrant

front lunge to SL squat

paper plates

60/60/60

super man

calf raises

SM toe to bench

#1:  6.5 miles on MCT. TT:  1:04:39. AP:  9:57

#2:  3.5 miles on home TM. TT:  35:00. AP:  10:00

#3:  18 miles at Corner Canyon (Rachel and I found the Three Falls trail....so pretty).  TT:  4:29:37. AP:  14:59.  Elevation:  3606.  It was very muddy today and my feet feel very sore.  My legs actually felt very good....just sore feet.  Glad it's over.

100 mile training is NO JOKE.  I feel like I am always running, in running clothes or preparing to run.  I'm looking very ghetto.

MCT to Pioneer House. TT:  56:10. AP:  10:36

Snowing and lots of snow on the ground, so I took it slow.  Not that I could have gone much faster.  Lots of creakiness from Thursday's run.  Hamstring is mad, but everything else feels good.

Cutback week!!!!!!!!

10 easy miles on home TM!  Super freezing outside (low 20’s).  

TT:  1:37. AO:  9:42

Very easy miles on the home TM.  Everything felt good....I guess that is why there are recovery weeks built into training plans!

TT:  48:25. AP: 9:41

3x

squat

front lunge to squat

SL DL

fire hydrant

front lunge to SL squat

paper plates

60/60/60

super man

calf raises

SM toe to bench

I had everything laid out for an outside run, but wussed out and used the home TM.  I felt really good and even threw in some 5 minute pick ups.

TT:  1:34. AP:  9:24

I’m taking the next 2 days off.  Recovery!!!!!

TT:  45:00 on the hotel TM.  The Disneyland hangover is real.

On home TM.  I had lots to get done today and needed to be quick!

TT:  54:50. AP: 9:08

I felt surprisingly good.  Foam roll

3x

squat

front lunge to squat

SL DL

fire hydrant

front lunge to SL squat

paper plates

60/60/60

super man

calf raises

SM toe to bench

#1:  3 miles on the home TM. TT:  29:17. AP:  9:46

#2:  9 miles with Kelli at CC.  TT:  2:18:32. AP:  15L39. Elevation: 1882

It was a slushy, icy, snowy, muddy mess.  Definitely not a fun run...good company though!

2x

Bohemian lunge

calf raises

SM toe on bench

Run #1:  13.5 miles on the MCT.  TT:  2:19:14. AP: 10:19.  Oh so early.  Saw a dog with alien eyes.  Tried out Tailwind.

Got kids off to school

Run #2:  2.5 miles on the home TM.  TT: 25:00. AP: 10:00

Yesterday it took me all day to put away my vest, wash out my bladder and clean up all my stuff from my trail run.  Then I got all my stuff out for today’s run.  It is an all day effort.  Cleaning up one run to get ready for another....makes me happy!

Antelope Island with Kelli!  Bless her soul for coming with me!  I felt SO much better on this run than the last time.  And I my time showed...30 minutes faster.  It was very warm today and I was very sweaty/salty.  I tried some new nutrition today--cheese quesadilla and snickers (no gels).  And lots of salt pills.  I also taped my toes to work on my blister prevention.

We had two encounters with buffalo today.  They were very close and intimidating!

TT:  4:05:41. AP:  12:56. Elevation:  2100 Feet. HR:  164

TT:  3:02:00. AP:  10:07

On the home TM.  Legs felt heavy with a slight twinge of ITB.  Glad it’s over.

I slept so horrible last night.  My allergies have been crazy!  5 slow miles with lots of stops to blow my nose.  Bleh.....

TT:  50:00. AP:  10:00

Herriman hills with Rachel.  We explored some new areas with a bushwhack.  It was warm out,but it was quite windy.  My allergies have gotten worse and I’m heading to the urgent care tonight.  I can’t stop sneezing.. miserable.

TT:  3.31:37. AP:  14:04. Elevation: 2018

TT:  2:35:02. AP:  11:04 on the MCT

Rachel and Karen were kind enough to hang my patheticly slow pace today.  Every 2-3 miles, I would have to walk.  100 mile training has definitely slowed me down, but I have gotten use to walking the up hills.  So running a straight 14 miles is hard.  Especially after running 15 miles yesterday.

Hooray for good friends who come along for the ride.  Time to recover.

On home TM.  I slept super well last night and didn’t wake up until my alarm went off.  We have a storm coming it and I was too lazy to run in the wind/cold.

TT:  2:21:00 AP:  10:04

My right quad/hamstring has been SO tight lately.  I'm sure its a combination of needing to stretch/strengthen and overuse.  So I decided to lift today.  It has taken a back burner in my training and it shouldn't.  I'm recommitting!!!!

I was looking at social media last night and saw a few other Buffalo runner's pictures of runs.  COMPARISON IS THE THEIF OF JOY.  I've run more than I ever have.  I should be very proud of that.  Instead last night, I was feeling blue.  I can't do that to myself.  If I ran what they did, I would be VERY overcooked and probably wouldn't make it to the starting line.  I'm done with that comparison business :)

3x

walking lunges

dead lift

calf raises

trx crunch

push up

bohemian lunge

fire hydrant holds

hammie rollout

trx side plank up/downs

Easy on the home TM.  TT:  1:40:00  AP:  10:00

Happy Valentine's Day!

Run #1-10 miles on home TM  TT 1:40

Got my big kids off to school 

Run #2 - 4 miles on home TM  TT: 40:00

Got my 4th grader off to school

Run #3-16 miles at Corner Canyon with Rachel  TT:  4:04  AP 15:15 Elevation:2954 FT

I hardly slept last night. So when my alarm went off, I knew it was going to be a very long day.  When I was driving to Corner Canyon, it was a full on blizzard.  I was worried I didn’t have enough warm clothes.  I was ok, but kept my gloves on the entire time.

I was quite grumpy when we started.  I almost called the run off.  My legs were SO heavy and I had no enthusiasm (the snow didn’t help).  I went into silent mode for a few miles and kept praying that the low would pass.  After 2 caffeinated GU’s, it did go away.  I was super chatty the last few miles.  Between the snow and my heavy legs, it was slow hiking/running.

I ran 40 miles in the last two days.  That is the most I’ve ever run.  This gives me confidence that I can run on tired legs.  I’m really glad today is over.  I hope I can finally sleep tonight.

3 easy miles in the sunshine to Manila Elementary !  It was a slow run.  I felt good but still very creaky from Wednesday/Thursday.  This is the most I’ve ever run in a week!

AP: 9:50

30 minutes of lifting 

Cut back week!!!!!!

I slept in until 8:00am.  Shoveled, went sledding with my kids, and baked treats.  I was still feeling very hammered from last week.  No need to be a hero (or stupid).

So snowy and icy out...I stayed inside and caught up on TV shows.

TT:  2:11:00  AP:  10:05

TT:  1:51:31  AP:  10:08

It was 10 degrees this morning and icy.  No thank you! I felt good this morning (as good as I can feel with all these miles).  I went to the chiropractor yesterday and that really helped my hip/hamstring achiness.

Early morning to test out my new headlamp.  I finished right before the snow came!  MCT.

TT:  1:17:38  AP:  9:42

Everything hurts :/

I really hope this is my last EARLY morning training run for awhile.  I never sleep well and I don’t love running in the dark.  But everything felt pretty good.  I took Saturday off (an unplanned rest day).  My legs were so heavy and hurt.  I’m hoping it was the right call.  No over cooking the legs!

9 miles—MCT TT:  1:32:26. AP 10:15

3 miles—home TM  TT:  30:00

4.7 miles on home TM.  Lots of interruptions!  TT:  47:00

5.3 miles outside.  TT:51:23  AP:  9:46

I was flagged down by a sheriff on my outside run.  He asked if I knew the lady that recently disappeared while running last week.  They don't have one lead.  Very sad.

4 easy shakeout miles on the home TM.  Feeling hammered after the fundraiser I help organize last night.  Tired.  TT : 40:00

Red Mountain 55k this weekend.  Last long run before Buffalo!

Red Mountain 55k

TT:  7:31:37. AP:  13:23 Elevation 4262

Kelli S and I  headed down to St George on Friday afternoon.  We had a 4:30am wake up call.  I was trying to check out of the hotel, but there was no one at the front desk.  I called and called and hoped someone would hear the phone.  Finally, the lady came out.  I was feeling a bit flustered.

On the way to the Santa Clara Reserve, I was pulled over for speeding. It’s been 15 years since I got pulled over.  Luckily, I only got a warning.  Now I was really feeling flustered and worried that we weren’t going to make the bus.

But we got there on time!  The race is a lot bigger this year.  I saw the Trail Manners guys and met some really neat ladies at the fire.

The race consists of several loops that all connect at the same aid station.  7 miles to the first AS.  I felt good and ran a lot more of the hills than I did last year.  

A 5.7 mile loop next.  The sun started to rise and I could tell it was going to be very warm (it was in the 60’s....I’ve been training in the 20-30’s).  I shed my jacket and kept taking my salt pills.

The 4 mile loop.  Lots and lots of climbing.  I filled one of bottles with Gatorade, took more salt, pickles and chips at the AS.  I also took some Advil.  I left the AS before Kelli and told her I was going to walk while I finished eating.  She was having problems with her foot and ankle.  Eventually, she sent me a text that she was going to turn around and head back to the AS.  It was HOT.

This section had a lot of up/down technical switch backs.  I walked all the ups and took a caffeinated GU and more salt.  Once at the top, I was ready to run. I passed several runners during this section.  Finally some clouds rolled in and there was a slight breeze.  More climbing up the other side of the little canyon.  This was a long 10 mile section.

I was really glad to get back to the AS.  I quickly filled my bottle and grabbed some pickles and bananas. Only 5.5 miles to the finish.  I took another caffeinated GU on an uphill. There was a one mile section of road.  Ugh....I felt like I was sprinting at a 11:00 minute/mile.  I was really glad to get back on the trail.  I really struggled on this section last year, but felt really good this time.  

About mile 33, I saw Kelli walking toward me.  Hooray for a friendly face!  I was SO excited to see her.  I had passed this fast local road runner and wanted to make sure I beat him :). I told Kelli my plans and she kept me going.

Overall, I felt good and am pleased with the race!  I felt my nutrition and hydration were perfect!  I felt like I evenly spaced my efforts and were able to work through my lows.  But I felt slow in comparison to everyone else.  I shouldn’t feel that way, but I did.  

This was my last long training run for the Buffalo 100.  I think I’ve figured out that I just need to keep moving.....walk or run....just keep moving.

We stopped at a friend’s house in Washington to shower and hurried home before the snow storm hit.  It was a great weekend!

20 minutes strength training 

5 easy miles on home TM.  It was a walk, then a jog, and then I felt like I could run.  I felt really good.  The only thing that kinda bugs is a slight twinge of my left knee.  But it went away after a few miles.

TT: 1:38. AP 9:48. Ran on the home TM and caught up on some shows!  Felt good and was able to pick up the pace a smidge!  Left knee still twingey.

Antelope Island 25k loop (no Elephant Head) TT:  3:33:22. AP:  13:19. Elevation: 1954

It was a BEAUTIFUL day out on the island today.  48 degrees when we started and we were shedding layers quickly.  There was a lot of snowy/slushy/slippery sections today.  We just gently walked through them...not worth a slip and injury.

We had wonderful conversation!  They were setting up for the 25k race tomorrow.  I felt good today even though I had a slight twinge in my left knee.  Not sure if it is ITB or something else.

The Chick Fil A afterwards was just the cherry on the top!

TT:  39:54  AP:  9:58  Silo road

Everything kinda hurt today.  Must be time to taper!

TT:  48:40  AP:  9:44  Easy on the home TM.  Time to start planning drop bags, gear and logistics.

Another easy 5 on the home TM.  TT:  48:30  AP:  9:42

I haven't been sleeping well all week (dumb daylight savings).  The powder bouy has been predicting snow/rain race weekend (dumb powder bouy).

TT:  48:30  AP:  9:42

Another 5 easy on the home TM.  Still trying to decide if I qualify for the early start of the 100 mile (10:00am instead of 12:00pm).  

Finally....an outside run when the sun is up!  Though it was cold and windy.  A storm is blowing in!

MCT - Silo Road-Pioneer House

AP:  9:06. TT:  47:25

TT:  38:54. AP:  9:43

On the home TM.  Everything kinda hurts.

TT:  30:00 on home TM.  

The weather is looking so much better for the race.  I have everything laid out and ready to go.  I just need to download some new music and put my food together.  My husband is in London and suppose to arrive home late Thursday .  Not a lot of wiggle room....I hope he makes it!

Buffalo 100 Mile Race Report

March 23 - 24, 2018

A few years ago, I saw a video of a running friend finishing the Buffalo 100 mile trail race. I was inspired and a small seed was planted in my heart.  I do not have a natural running ability. I run a 3:55 marathon which is NOT a Boston Qualifier. My weekly mileage sweet spot is only 40 miles/week. I do not have perfect running form.  I have had every running injury. But I wanted to see if I worked hard enough and had a big enough desire that I could accomplish a 100 mile trail race Just. Being. Average.

Now that I have finished this race, I write this race report to remember.  Remember the training, the feelings, and all the non-sugar coated details. I write it for those who are the average runner wondering if they could finish such a race.  YOU CAN!

Training:

I ran 4 days/week for this race.  I ran on the road, treadmill, and trail.  I did the 25k loop on Antelope Island 4 times.  My weekly average was 40 miles/week. I completed 4 weeks of 50 miles/week and hit one week of 60 miles/week.  On my non-running days, I would lift weights and do yoga. My longest run was the Red Mountain 55K three weeks before race day.

Pre-Race:

The race day weather report showed rain and snow.  Because of the weather, I opted to utilize the early 10:00am start time. My race anxiety greatly eased knowing I had two extra hours.  I also purchased a Patagonia Houdini rain/wind jacket (which turned out to be the best purchase ever).

Race Day:

Tim and I arrived at Antelope Island 8:45am.  It was pouring rain as I picked up my bib. As we headed out to the start line, the rain let up.  I checked in with the race director, made last minute clothing adjustments, and attended the pre-race meeting.  

There was 20 runners that utilized the early start.  Jim Skaggs (the race director) drew a line in the dirt with his foot and at exactly 10:00am, he yelled ”Run, you fools.”   We started out on the 20 mile loop. This loop had the most climbing of the course.

I made it to the first aid station (AS)  with a small group of runners. I was taught to be fast and efficient with aid stations by my friend/pacer Kelli. No dilly-dallying!  The clock is still ticking. During miles 15-20, I started to get nauseous. This is not normal for me, so I walked until I felt better.  Then ran. Walked. Ran.

At mile 20, I made it back to the start/finish area.  My friend and pacer, Melissa was yelling for me! It was wonderful to see a familiar face!  She led me to where Tim had set up all my gear. Melissa gave me some Tums to help my stomach, filled my water bottles, and sent me off with words of encouragement.

Next stop was the Mountain View AS (mile 22) and then onto the Lower Frary AS (mile 27).  This was a long and lonely trail. Tim was the best crew chief. He always had a camping chair set up, my plastic container of gear open, and was ready to get food/fill bottles.  

I started to listen to podcasts and looked forward to seeing other runners along the way (and there were not a lot!!).  I planned to take some time at the Ranch AS (mile 33). I used the restroom, got some food, changed my socks/added more lube to my feet.  This was a longer stop (maybe 10 minutes). It felt good to sit for a minute and see other runners.

As I left the Ranch, I was listening to the Trail Manner’s podcast.  I met the Trail Manner’s guys while running the Red Mountain 55k a few weeks ago.  Right then on the podcast, they gave me a shout out for the 100 miler. I got the biggest smile on my face.  It totally made my day.

My legs were feeling good and I made great time back to the Lower Frary AS (mile 38).  I grabbed my headlamp and charger. It was starting to get dark. It was windy all day, but it was getting windier.  

I saw my dear friend and training partner, Rachel around mile 45.  It was good to have her walk with me for a minute. She gave me details of the other runners.  She was just the perfect dose of sunshine.

It was dark and I had trouble with my headlamp.  I ended up taking both headlamps off and holding them in my hands (I had one for my head and one to go around my waist).  There was a short field that I had to bushwhack. I struggled running through this section because it was hard to see the holes in the ground.  The wind was blowing and I kept having to hold onto my hat. This is the most technical portion of the course.

I struggled over the large boulders and had a hard time figuring out the trail.  I started to hit the panic button….I did not have cell coverage. I was all alone.  It was dark. It was windy. I was SO cold. I could not see very well. I ended up missing a turn off and got lost.  I eventually found my way back to the start/finish AS (mile 50), but I was an emotional mess.

When I came back into the AS, Tim wrapped me in his arms and told me I was going to be fine.  I changed my clothes, got on a winter hat, hand warmers. Kelli (my other amazing pacer) handed me a cup of warm broth.  Manna from heaven.

As I was pulling myself together, Annie Macdonald came over to chat with me.  Annie ran the Buffalo 100 last year. I followed her training and race last year.  She totally ROCKED it and was on my “cool-runner” list. I felt silly for being such a hot mess and tried to pull myself while she talked to me.  She filled my brain with confidence and sent Kelli (pacer #1) and I out the door for loop #2.

I cannot even express how grateful I was to have Kelli by my side.  We have done this 20 mile loop several times during training. It felt like a Saturday morning out on the trails with my friend….telling stories and catching up with life.  The moon was incredible. I had several PB&J quarter sandwiches and chips. I took my trekking poles during this section as it had a few good climbs. I had done a caffeine fast three weeks prior to the race.  I finally took some Excedrin at mile 57. My IT Band was starting to slightly hurt. I figured it was a good time for some pain relief and caffeine.

Kelli and I completed the loop (mile 50-70).  I changed my socks/shoes and added more lube to my feet.  More broth. I headed out of the tent with Melissa (pacer #2 who gave me Tums at the very beginning.  Yep...I have the most amazing friends who hang out all day). My legs were starting to get heavy and my IT Band was still hurting.  Melissa encouraged me to take more caffeine. She told me stories and asked just the right questions to keep my mind moving.

Melissa is amazing photographer.  I told her I wanted lots of pictures and video because I was only going to run a 100 mile race once….and I needed to document it.  She took some amazing sunrise pictures.

We finally made it back to the Ranch AS (mile 83).  Tim had all my stuff ready for a full clothing change.  It was still windy and I needed to get out of my wet clothing.  I got some food/filled my water bottles. I was officially sick of eating.  

The wheels started to fall off.  The exhaustion was overwhelming. I literally needed toothpicks to hold my eyelids open.  I started to get quiet and tucked way into the pain cave. My legs were so heavy. My IT Band was crippling.  I had heard of the “lows” of ultra running. But I had no idea just how LOW this felt.

As we pulled into the Lower Frary AS (mile 87), I told Melissa I needed to lay on the ground for 10 minutes.  I laid on the dirt on the side of the trail. Pack and all. I only lasted 45 seconds. I sat up and Tim crouched down in front of me.  I put my hands on my head and started to cry. Tim kept saying to me, “you only have 13 miles left”. “13 MORE MILES.” This seemed like such an overwhelming distance.  I was mostly walking at this point and this meant HOURS left. Carol Manwaring (ultra runner extrodinaire) knelt down by me and said “You got this Toby”. I know Carol, but in my state of hot-mess, I looked at her and asked her “who are you?”  She laughed and helped me up. Talk about your friends seeing you in a very raw-state. No faking the lows of a 100 mile race.

I guess if I can’t take a nap, I might as well keep moving.  I had been posting periodic race updates on Instagram. As Melissa and I walked, I decided now would be a perfect time to check Instagram.  I had so many comments and well wishers. People are REALLY nice to you when you run a 100 miles.

Somewhere between mile 87 and 90, Kelli and Tim blasted my favorite song from Tim’s truck.  Tim even danced. It totally put a smile on my very tired face. I was grateful for Kelli’s inspiration to remember my song!

Melissa and I made it to mile 94.  I was SO unbelievably tired. Tim took over pacing duties into the most technical part of the course (the part I got lost on the night before).  My IT Band was still crippling...going up and over the large boulders was excruciating. I had a blister on my right foot. This was a very long section of the race.  I was grateful for Tim’s stories of the past two days.

We came across two ladies that asked if I was Toby.  They had been following my Instagram posts and gave me some encouraging words!  We finally came to the long dirt road to the finish line. As much as I wanted to run into the finish, my IT Band said no.  So I made my mile 99 shuffle into the finish line.

I cannot even begin to express the emotions of seeing my two pacers at the finish line.  To hear them scream my name. I crossed that finish line a new person. So many kind strangers came up to me to congratulate me on my success.  I cannot tell you the relief of being DONE. My crew helped me into the tent and Tim took off my shoes. Best thing EVER!

My #1 goal was to finish within the 30 hour cutoff time.  I finished in 26:53:43 and the 5th female.

It was so fun to chat with other runners at the finish line tent.  Swap stories. I am still in awe at how kind people are while these ultra races…..aid station volunteers, other runners, and spectators.  Everyone wants to you to finish. They will help you in anyway possible. I believe that the 100 mile belt buckle belongs to the entire team (crew, pacers and the runner).  If it were not for Tim, Kelli, and Melissa, I would NOT have crossed that finish line. I am forever grateful for their kindness in my very dark moments.

Manilla Elementary TT:  29:21. AP:  9:46

This is my first run since the Buffalo 100.  I promised myself two weeks of gluttony after the race.  I have a tendency to jump right back in....and I always get into trouble.  Big trouble.  It was nice to be lazy, eat what I want, stay up later and just do nothing.

3 very easy miles.  Lots of cobwebs.  It’s going to take awhile to feel normal.  I don’t have any races planned (well....maybe be the AF Half....but I haven’t signed up).  

Walking lunges, dead lifts, calf raises, TRX crunch, TRX row, LLL.  Felt good to move.  Now it’s time for a nap :)

Forbes Elementary TT: 29:07 AP :9:40  I felt better today...still stiff and heavy.  Achilles is slightly pulling, so lots of calf raises.  Rainy and humid out.

3x

Trx lunge

TT:  48:05  AP:  9:37  Finished with a 2 mile cool down.  Achilles is about the same.  Lots of stretching and calf raises.

3x

squat

single leg squat to lunge

firehydrant holds

push ups

calf raises

1 mile

3x

trx crunch

trx side plank up/downs

trx row

LLL

Up/downs on Bosu

Hammie roll out

Bohemian lunge

Paper plates

Butterfly

Row

Skull crusher

Bicep curl

Run/hike to the Spanish Fork hot springs.  Super pretty scenery.  Super weird people up there.  TT:  1:15:09  AP:  16:09 Elevation  1181 ft

3x

TRX lunge

TRX deadlift

TRX row to bridge

TRX C's

TRX row

Bohemian lunge

calf raises

Plank on ball

Push up

Tennis shoe hammie

Overhead press

Yoga

TT:  47:29 AP: 9:30

2 mile warm up

3x5 minute fast (2 minute recovery)

Cool down to 5 miles

I am slow.  This is going to take some time to find my speed again.

TT:  56:20. AP:  9:23

2 mile warm up

4x5 minute hard (2 minute recovery)

Cool down till 6 miles

2x

Bohemian Lunge

Donkey kick holds

LLL

Push up

Adductor pulses with basketball 

TT:  1:16:50 AP:  9:36 

On the home TM because there was a blizzard outside.

Stretch and foam roll

2x

Bohemian lunge

Plank

Fire hydrant hold

Yoga

 2 miles on home TM (I finished lifting and still had time left.  Can’t waste time!!!)  TT:20:00

6 miles outside:  TT:  58:50 AP 9:48  I still feel very heavy.  Hip flexor and hamstring still ache.  Long foam roll session.

3x

Lunge matrix

Squat

60/60/60 plank

Calf raises

Hammie roll out

LLL

Push up

Met with Heather and Jeanine.  It was great to run with them....the hope is that I will find some speed again by hanging with them!

Met at LP HS

TT:  48:25  AP:  9:26

9:04, 9:06, 10:02 (walk break), 9:32, 9:25

Really liked this workout!

40 lunges

50 squats

40 side lunges

15 glute kickbacks

10 side circles

100 crunches

15 scissor kicks

30 bicycles crunches

50 russian twists

20 supermans

45/30/30 planks

20 v- ups

30 glute bridge march

10 plank up/downs

TT:  2:02:00 AP: 8:51

1.25 warm up

6x2:00@8:13 (7.3mph)——90 second recover (6.2 mph)

2:00 recover (6.2mph)

3x2:00@8:06(7.4mph)——90 second recovery (6.2mph)

3x2:00@8:00 (7.5mph)——-90 second recovery (6.2mph)

Cool down till hit 7 miles

40 lunges

50 squats

40 side lunges

firehydrant holds

LLL

calf raises

100 crunches

trx side plank up/downs

trx row

  3x

Single leg overhead press

Front raise

Bicep curl

Triceps kickback 

Trx crunch 

Trx Y

Hammer curl

Tricep bar

Reverse fly

Triangles

Trx side plank up/downs 

 TT: 1:33:09  AP: 9:36 —9:48, 9:36, 9:12, 9:14, 9:04, 9:27, 9:50, 9:51, 10:06

JRP with Rachel.  HOT!  I rode the struggle bus for the entire run. Everything felt heavy and slow. 

3x

Squat to curtsy lunge

Goblet squat

Trx mountain climbers 

Dead lift to squat

Trx lunge with overhead press

Trx dead lift

Trx side lunge

Trx single arm town with overhead press

Trx crunch

1x

Adductor

Lll

Side plank reach through

Foam roll ALL DAY LONG.

My quad and hip flexor were SO tight.

Heather and Jeanine.  West MCT.

TT:  45:54 AP:  9:06–9:02, 8:59, 9:19, 9:10, 8:58

I felt surprisingly good this morning given how tight my hips were yesterday.  Guess all that rolling helped.  We discussed what everyone was making for dinner.

2x

Lunge matrix, squat, 60/60/60, calf raises, hammie roll out, Trx Y, LLL

MCT. TT:  54:57. AP:  9:09———10:00, 9:39, 9:17, 8:54, 8:35, 8:26

This summer I want to focus on my half marathon speed.  And then hopefully run the Mt Charleston marathon in a year from today.  My goal is to focus on specific workouts.  I have a tendency to just run.  I need workouts!!!  Maybe I can chase that BQ.

Foam roll

2 mile warm up

2x1600 @8:27 (7.1mph)--RI .25

2x800@8:06 (7.4mph)--RI.25

Cool down till I hit 7 miles

1 round of

50 squats

20 side lunges

40 lunges

50LLL

ROLL and ROLL and ROLL

40 lunges

50 squats

40 side lunges

15 glute kickbacks

10 side circles

100 crunches

15 scissor kicks

30 bicycles crunches

50 russian twists

20 supermans

45/30/30 planks

20 v- ups

30 glute bridge march

10 plank up/downs

TT:  1:38:46  AP:  9:20 (9:36, 9:32, 9:16, :9:29, 9:19, 9:14, 9:23, 9:33, 9:19, 8:55)

I ran super EARLY with Janice Cook today.  When I run with someone new, I'm always afraid I'll be too slow.  I let her do most of the talking today and tried to keep up!  It was cool and slighly sprinkling...so it was perfect.

I didn't sleep well last night.  I'm getting a cold, so I had a stuffy/drippy nose, body aches and a sore throat.  I really hope to get a nap today.

Chiropractic adjustment.

Lots of foam rolling 

TT:  44:16  AP:  8:51——-8:19, 8:53, 8:46, 8:54, 9:20

Run with Heather and Jeanine.  Geesh....they must’ve eaten their Wheeties cause they were moving.  And I was full of snot and gasping for air.

TT:  30:00. AP:  10:00

On home TM.

I didn’t get home from cheering Melissa in the Salt Flats till 4:30am.  So I didn’t get out to run until 12:00pm and it was 70’s.  Ughhhh....so hot!!  But Melissa won even though she barfed the entire way.

TT:  38:32 AP: 9:24—-10:03, 9:19, 9:07, 9:05, :58

1 mile warm up

4x.75@7.5mph

.25 RI

2x 3:00 minutes @7.0mph

Cool down till hit 7 miles

Strength training 

45 minutes of core/arms/foam rolling 

Going to buy all the stuff for my vegetable garden.  One of my favorite days of the year!

TT:  1:38:29. AP: 9:10—-9:36, 9:31, 9:05, 9:08, 9:07, 9:13, 9:12, 9:05, 8:52, 8:57, 5:38

MCT

Early morning run with Janice.  We were 10 seconds faster per mile today.  My SIJ doesn’t like faster running.  I need to figure this out or eventually I will be in trouble.

Legs felt good!

It is raining, so my Heather/Jeanine plans got canceled.  Another speed workout on the TM.  Look at me go :)

2x1200@7.5 mph (8:00)

.25 RI

4x800@7.6mph (7:53)

.25 RI

2x400@7.6mph (7:53)

Cool down till I hit 7 miles

Easy/recovery run on the MCT

TT:  1:09:26  AP:  9:23---10:11, 9:47, 9:26, 9:25, 9:08, 8:58, 8:52

30 minutes of strength training

1 mile warm up

4x800@7.6 mph (8:00)

2x800@7.7mph (7:47)

2x400@7.7mph (7:47)

1x400@7.8 (7:41)

Cool down till I hit 7.5 miles

TT:  1:04:00 AP: 8:32

3x

MCT with Janice.  TT:  1:34:14  AP:  8:52  This is my first sub 9:00 AP in FOREVER.  Hooray!!! 

9:37, 9:09, 8:46, 8:41, 8:47, 8:46, 8:53, 8:56, 8:32, 8:33, 5:29

3x

squats

front lunge to single leg squat

tennis shoe hammies

side lunge

TRX Y

TRX bicep curls

TRX triceps

front raise

Ran with Jeanine and Heather.  TT:  44:13  AP:  8:48  ---8:23, 8:58, 8:33, 8:58, 9:04 (that last hill is such a beast!)  I always like running with these ladies.  They always look cute and I am the "old" mom.  But they are kind and fast.  I had some series shin splints after Wednesday's run with Janice.  But I had been stretching and doing lots of calf raises.  All felt good.

Ran 3 very easy miles when I got home.

Donkey kicks

Fire hydrant kick outs

LLL

Calf raises

MCT loop TT:  1:14:53. AP: 9:01—-9:51, 9:30, 9:07, 9:03, 8:36, 8:38, 8:51, 8:16, 2:58

I have mixed emotions about this run.  I feel like I’ve stuck to my easy days EASY and my hard days HARD.  Except today.  I ran hard yesterday and should have run today easy.  I started easy and finished too fast.  Now my shins hurt.  Ugh.....

Learn and do better.

TT:  59:39. AP:  8:31

1 mile warm up

3x 1600 with 800 RI (@6.5mph)

***7.5mph (8:00)

7.5-7.6mph (7:53-8:00)

7.6mph (7:53)***

2x800@7.6mph (7:53)

RI .25@6.5

Cool down till hit 7 miles

Shin splints in left inside lower leg--lots of stretching, calf raises and icing.

1x

Another Wednesday morning with Janice on the MCT.  Same pace as last week, but felt lots easier.  Wore arch support and calf sleeves....massage today.

TT:  1:34:26  AP:  8:50 (9:17, 9:10, 8:46, 8:51, 8:48, 8:40, 8:53, 8:58, 8:34, 8:36, 5:47)

3x

Butterfly

Seated row

Skull crusher

single leg overhead press

front raise

bicep curl

tricep kick bakcs

TRX delt pull

triangles

1x

LLL

Adductor hold

Fire hydrant kickouts

Calf raises

Heather and Jeanine and our 5 mile loop.  Lots of talk about races for the next year.  

TT:  43:32. AP: 8:42—-8:32, 8:40, 8:33, 8:50, 8:55–we need to work on our fly and die :/

2 miles @ 10:00 on the home TM afterwards 

TT:  1:50:33 AP:  9:12 MCT

9:49, 9:44, 9:21, 9:32, 9:22, 9:18, 9:14, 9:03, 9:05, 8:45, 8:42, 8:35

Ran the first 2 miles with Tim.  Made a big effort to go slower.  Getting hot.

Met Kellie and Collette for our 8 mile loop.  Definitely slower and a few walk breaks for Collette.  But it was fun to catch up.

TT:  1:20:08  AP:  9:33

Took the kids up to the Julie Andrew's Meadow for a holiday hike.  I would like to call this hike "The Trail of Tears".  4 miles - 1100 feet.  I needed a nap after this adventure.

6 miles with Janice (MCT) and 6 miles on my own (100E).  My solo miles were HARD.  I just couldn't get my legs moving (it was really hilly and HOT).

TT:  1:51:10  AP:  9:16 Slightly slower than last week, but hillier.  Off to field day at the elementary school :/

2 mile warm up

2 x .75 @ 7.5mph (8:00)

.25 RI

4 x .50 @ 7.6mph (7:53)

.25

1.25 mile RI

4 x .25 @ 7.7mph (7:47)

.25 RI

Cool down till hit 10 miles.

Not quite what I was hoping for....hip flexor was bugging.  I hopped off a lot during the RI.  This hip is my worst enemy.

2 miles on home TM @10:00

Run daughter to CC practice

5 miles on road.  CC practice ended early and had to hurry home TT:  44:51 AP: 8:58

1 mile on home TM @10:00

TT:  51:22 AP:  8:34

2 mile warm up to drinking fountain

sprint to next drinking fountain (5:43-.70 miles)--watch issues, probably closer to .9 miles

drinking fountain

.63 mile recover

.90 mile sprint to drinking fountain (7:04)

drinking fountain

.21 (1:54) recovery

1 mile sprint (7:53)

1:38 recovery to light

.27 mile (2:00) from Heather's house to stop sign

2 miles on home TM at 10:00

lunges, squats, planks, LLL, fire hydrants

3x

7 miles on MCT - TT:  1:00:47  AP:  8:41 (9:19, 9:04, 8:41, 8:46, 8:15, 8:21, 8:15).  I should probably expand my running routes, but the MCT has drinking fountains.  And its hot.

2 miles on home TM at 10:00

Lots of stretching and foam rolling.  Hip flexors VERY tight.

6 miles with Jeanine TT:  51:44 AP: 8:39 (8:28, 8:37, 8:30, 8:38, 8:42, 8:48)  I could totally feel my hip today.  Grrr.....

7 miles on my home TM at AP 10:00.  Hip felt better.

Lots of stretching and foaming afterwards.

Very VERY easy on the MCT.  It was crazy busy on the canal today!  TTT:  1:42:34  AP: 9:42

Hip still achy, hence an extra rest day.  It's been awhile since I've taken an extra day off.

3x

bicep curls on bosu

bentover row

side plank clams

single leg bicep curl

reverse fly

lunges on bosu

trx crunch

LLL

side plank

adductor hold

fire hydrant kickout

PM:  50 minute pilates class

I thought I would test out the hip.  6.0mph on the home TM.  Focused on pulling the rope and cadence.

2x (one before and one after)

bohemian lunge

single leg squats

banded SLOW clams-feet together/up down

banded weight squats with pulse

trx mountain climber

trx side plank up/downs

adductor hold

50 minutes Pilates class

TT:  1:34:28 AP:  8:52—9:26, 9:15, 8:55, 8:55, 8:44, 8:41, 8:47, 8:49, 8:35, 8:42

Sweaty Betty!  With Janice.  It was fun to hear about her 50 mile race.  Hip flexor pulled as we got faster.

50 minutes Pilates class

TT:  52:19  AP:  8:34

Drinking fountain speed work.

DF #1 (red sign) to DF #2 (rock pile) - 6:41 (.86 miles)

DF #2 (rock pile) to DF #1 (red sign) - 6:40 (.87 miles)

Murdock Drive to Pumpkin Truck Stop Light - 3:32 (.46 miles)

Fire Hydrant to Temple Light - 3:33 (.46 miles)

Heather's House to Church - 2:02 (.28 miles)

Bohemians-60/60/60 planks-firehydrant kick outs

5 miles slow walk/run with Collette 

4 miles on the home TM between running kids to practices

Everything was slow and everything felt good.

LP Hwy —Walmart roundabout-silo road-pioneer house 

TT:  56:37 AP:  8:45—-9:33, 9:10, 8:58, 8:22, 8:07, 5:37, *3:48*, 2:59

Legs felt heavy the first few miles.  I finally got off the MCT and I need to do that more often....get some more hills.  Pioneer house sprint wasn’t super fast, but considering my miles before that were fast, I was pleased with it.

TT:  50:35  AP:  8:26 -- 9:04, 8:52, 8:15, 8:15, 8:04, 8:02

MCT with Janice.  Wowzer, when I saw the 9:04 mile split up the HILL, I knew it was going to be a fast day.  Everything felt good.  I'm feeling slightly more confident about Saturday.

2x

bohemian

60/60/60

Adductor hold

firehydrant kickouts

calf raises

2 very easy shakeout miles on the home TM.

TT:  1:48:08 AP:  8:15—8:14, 8:38, 8:30, 8:08, 8:07, 8:02, 8:26, 8;09, 8:14, 8:15, 8:20, 8:34, 8:01

A neighbor, Roy, has prostrate cancer.  His daughter used to babysit for us a ton and we are very close to their family.  His kids made a team for this race.  It is always fun to run for a bigger cause.

I was unsure how this race would go.  I’ve been doing speed work since May, but I wasn’t sure if I was in PR shape.  I took the canyon easy (8:18)...maybe too easy....then tried to maintain during the flat portion (8:12).  The last few miles hurt and I was in puke zone.  But I was only 31 seconds off my course PR.  I was sad that I didn’t get the PR, but pleased with my speed progress.

I love the experience of this race.  I saw lots of friends and my kids came!  I took a long nap afterwards.  That 3:30am wake up time is brutal!

Calves are crazy tight after the race!!!  Ouch!  Ouch!  Ouch!

TT:  57:45. AP: 9:28 on the MCT.  Very easy and chill today!

Pick up kid from cross country.

2 miles on home TM.  Very easy.

squats

walking lunges

trx crunch

trx side up/down planks

adductor squeeze

LLL

MCT with Janice.  We both rode the struggle bus today.  It was hot and my legs were HEAVY!  We even had a few walk breaks.

TT:  1:38:29  AP:  9:16--10:08, 9:34, 9:14, 9:18, 9:11, 9:01, 9:12, 9:29, 9:04, 8:47, 5:26

2x

Bohemian lunge

calf raises

60/60/60

LLL

6 miles with Heather and Jeanine.  TT:  53:44 AP:  9:02 --8:45, 8:44, 9:08, 9:05, 9:16, 8:44

2 miles on the home TM

2x

squats

walking lunges

60/60/60 planks

LLL 

adductor hold

Solo MCT

TT:  1:34:01. AP:  8:52–9:44, 9:20, 8:56, 8:59, 8:53, 8:38, 8:38, 8:43, 8:33, 8:24, 5:07

Cooler.  Heavy legs

TT:  51:57  AP:  8:27  Drinking fountain sprints

6 miles on the road - 1.5 on the home TM

Whoa....that was way faster than last time.  I was in puke zone for the drinking fountain parts.  Feeling good about this.

Happy 14th birthday to my triplets.  Time to party.

TT:  1:36:00  AP:  9:18 700 N to Silo Road to Canyon Road to golf course to round about to Silo Road to pioneer house

9:47, 9:06, 10:18, 10:10, 9:02, 9:00, 9:09, 8:58, 8:45, 8:39, 3:02

Legs were TOAST by the end of this hilly run!

6 miles with Heather and Jeanine  TT:  53:27 AP:  8:56---8:40, 9:01, 9:03, 8:57, 9:06, 8:37

2 miles on the home TM

2x

squats

bohemian lunges

60/60/60 

LLL

Firehydrant kick outs

calf raises

adductor holds

MCT solo.  73 degrees.  I'm reminded how just much I HATE hot weather running.  This run was miserable.  It was hot the moment I stepped out the door.  I was sweating buckets.  I took 3 salt pills and it wasn't enough.  Long stops at the water fountains and I even walked a hill.  Ugh.....

TT:  1:55:32  AP:  9:14 --9:48, 9:30, 9:10, 9:22, 9:16, 9:08, 9:10, 8:57, 9:03, 9:26, 9:01, 9:03, 4:22

I decided to join Tim’s London work trip last week.  Today I went to Canterbury, Dover (White Cliffs), and Leeds Castle.  I probably walked 10-12 miles.

Mandy and I went to Hampton Court Palace.  The kitchen garden was my favorite.  Probably walked 12-14 miles.

Cotswolds....Stratford Upon Avon and Oxford.  This has been my favorite day.  I loved the small towns and cottages.  Probably 15 miles of walking.

I got to sleep in today and I needed it!  Shopping around London...meh.  Not as fun.  Probably walked 10 miles.

1 mile warm up

4x5:00@7.0-7.3

RI: 2:00

Cool down till 6 miles

Another sleep in day.  Heading to Winchester.

The little gym doesn’t have any fans.  I think I lost 10lbs in sweat!

1 mile warm up

5x5:00@7.3-7.5

RI 2:00

2x3:007.8-8.0

Cool down till hit 6 miles

Mish mash of speeds.

2x400

1x8:00

1x5:00

Heading home today to see my babies.

6.5 miles —Walmart round about/pioneer house—TT:  58:30 AP: 9:01—-9:27, 9:13, 9:08, 8:54, 8:39, 8:31, 4:36

This was SO hard.  My legs felt heavy (calves were crazy tight) and I was sweating like crazy.  The dog days of summer running.  Blah.....

1.5 miles on home TM.

2x

Squats

Bohemian lunges

60/60/60 plank

Calf raises 

Adductor ball holds

Fire hydrant kick outs

LLL

Shoe lace hamstrings

MCT run with Janice.  TT:  1:35:22. AP:  8:58—9:39, 9:23, 8:55, 8:58, 8:46, 8:56, 9:10, 8:49, 8:38, 8:41, 5:18

I had my calves scraped and worked on yesterday and I could tell this morning.  I rode the struggle bus the entire way.  We stopped at every drinking fountain.  Every square inch of me was soaked with sweat.  HOT!!!!!!

9 miles on the road.  It didn’t feel as hot or humid today.  I ran by myself.  I gave myself permission to go slower and I felt SO much better!  And I took a ton of salt pills.

Up LP Hwy to SR 92 to Apline Hwy.  TT:  1:25:46  AP 9:20

Pick up cross country kid

3 miles on the TM

1x

Squats

Bohemian lunges

60/60/60 plank

Calf raises 

Adductor ball holds

Fire hydrant kick outs

LLL

Shoe lace hamstrings

Dark o'clock this morning before Abby's 5k.  Drinking fountain sprints.

#1 to #2 - 6:30

#2 to #1 - 6:37 (whoa....I really fell way off here)

Murdock to Pumpkin truck - 3:31

Fire Hydrant to light - 3:27

Heather's house to home - 2:03

I knew my paces would be slightly slower due to the heat and it being pitch dark.  These felt incredibly hard.  Calves still tight.

10.6 with Janice on the MCT.  TT:  1:31:37  AP:  8:38 --I started my watch 1.2 miles late.  8:54, 8:37, 8:33, 8:36, 8:35, 8:33, 8:26, 8:25, 8:21, 3:24 (got overall TT and AP from Janice's watch).  

This is our fastest time together!  It was definitely hard, but the wheels never came off.  Hooray for a small victory once in awhile :)

2x

Squats

Bohemian lunges

60/60/60 plank

Calf raises 

Adductor ball holds

Fire hydrant kick outs

LLL

Shoe lace hamstrings

Feeling very hung over from Pioneer Day an Cul-De-Sac of Fire.  It was humid and hot.  My only goal was was to finish today. Ugh....summer sweaties.

LP Hwy-SR 92-Alpine Hwy—TT:  1:39:52. AP:  9:26–10.6 miles

1.4 miles on the home TM.

Drinking fountain sprints today.  The faster I went, the more my stomach revolted.  Glad that one is over.  Fastest times today.  Hooray for improvement!

Ran 2 cool down miles around the Timp Half finish and watched Janae run in.

TT:  57:02  AP:  8:26

There was nothing good about this run.  I shouldn't have EVEN attempted another speed work session since I did one on Saturday.  I know better than that.  But I did and now my hamstring is crazy tight.

6x800 on MCT

3:48, 3:54, 3:59, 3:59, 3:54, 4:06  Those times are SO much slower than they should've been.  oh well.  I'm not going to fret.  

8 miles total.  Then off to Lagoon....ugh....

9 mile loop with an out/back. TT:  1:41:30. AP:  9:43

1.5 miles on the home TM to make 12 miles.

We are going on trek later this week, so I’m trying to get as many runs in as possible before I go.  But my legs were heavy today.  And I’m tired.

8.4 miles with Janice. MCT loop. 75 degrees when we started.  Ughhhh.  TT:  1:17:48. AP: 9:18

1.6 miles of walking/running on the TM when I got home.

55 degrees MCT  TT:  55:14  AP:  9:01----9:57, 9:25, 8:56, 8:43, 8:39, 8:23, 1:08

I'm feeling kinda rusty after spending last weekend at Trek.  

MCT with Janice - 8 mile loop.  She was recovering from her 100k on Saturday.  My calves and feet were tight and achy.

TT:  1:16:53  AP:  9:09

2x

bohemian lunges

LLL

firehydrant kick outs

calf raises

planks

push ups

Ughhh...this was BAD.  Like really bad.  I almost called home for a ride several times.  I walked a lot.  The fire smoke is SO bad.  And it was crazy hot.  5-6 more weeks of hotness, then it will start to cool down.  I've felt bad all day (head ache and runny nose).

Most people get seasonal depression in January/February in Utah.  I get mine in August.  Mid July-Mid September make me depressed.

The first 4 miles were with Heather and I struggled.  Last 1.6 miles on the TM.  Silo road up to elementary school to LP hwy to SR 92 to 100 east to golf course to 700 n.

TT:  1:41:49  AP:  9:49 (10.40 miles)  soooooo many walk breaks.

4.3 miles on the road TT: 37:48. AP: 8:47–9:24, 8:44, 8:28, 8:22, 2:48

1.3 miles on the TM

It was still crazy smoky today, so I shortened my run.  I threw in lots of strides.  The first two strides were very uncomfortable....breathing hard, stride off, legs heavy.  But things eventually fell into place.  I really see the benefits of doing them.  Bonus ....I didn’t aggravate my hamstring.  Side note....I wore my custom inserts in my shoes to see if it would help my shin splints/PF.  It helped.  

2x

Squat

Bohemian lunge

Lll

Planks

Fire hydrant kick outs 

Calf raises

Dead lifts 

10.7 with Janice on the MCT TT:  1:36:46 AP: 9:04

1.3 on the home TM

It’s getting darker later and later.  Felt alright this morning.  Legs just slightly heavy and couldn’t quite get the turnover I wanted.  But I didn’t feel like death (like on several runs last week).

TT:  45:39. AP:  8:38 —5 mile MCT loop finishing by the pioneer house.  Strides.  Ran with Georgia for 1 mile.

Finished on the home TM to get 8 miles.

TT:  54:15. AP:  8:54. 6 miles with Heather on MCT.  Ran on TM till I hit 8 miles.

I has no mojo this morning.  This lack of mojo is becoming more common.  Ward 5k with Abby.  Then I ran back and found Tim and Georgia.

3.44 outside. TT:  30:19 AP:  8:49–8:59, 8:53, 8:33, 3:54

Get kids off to school

3 miles on TM (1 mile warm up 2x5 min -2min RI-3 minutes)

2x

Walking lunges

Dead lift

Trx crunch

Trx row

Fire hydrant kick outs

Front raise

I think I've done somthing to my shoulder (rotator cuff).  I haven't really been lifting weights, so I'm not sure what I would have done.  But it's been hurting for a month and last night it KILLED.  Ughhhhh

2x

squats

trx lunge

trx deadlift

trx row

side lunge

fire hydrant kickouts

bridge

hammie rollouts

calf raises

rotator cuff PT stuff

Easy on the home TM  TT:  1:17:00 AP: 9:37

Lots of stretching and foam rolling.  Stift from yesterday's lifting.  PF flair up.

8 miles with Janice.  She didn't feel very good and we had a lot of walk breaks.  It was 55 degrees outside....yes!!!!!  TT:  1:12:17  AP:  9:07

2 miles on home TM.

2.4 miles before meeting Jeanine and Heather .  TT:  22:06 AP: 9:11

4.1 miles with the ladies.  I had problems with my watch, so I don’t know the time.

1.5 miles on the home TM to get 8 miles.

2x

Trx lunge

Trx deadlift

Bicep curl to shoulder press

Front raise

Tricep kick back

Fire hydrant kick outs 

Calf raises

Oh dear....I've been sick.  Like SO sick.  I had a HORRIBLE cough.  My 8 planned miles turned into a 4 miles.  About 2.5/3 miles in, I coughed so hard, I barfed on the side of the road.  I did the walk of shame home.  This is no fun.

I went to the doctor and got an inhaler and drugs.  I thought I could try a run.  Definitely not as bad as Tuesday, but very slow.  It felt like I was breathing through a straw and coughing up a lung.

TT:  33:57  AP:10:05

Ran with Heather and Jeanine.  I gave them fair warning of my pathetic state, but they still wanted to run.  Walked the hills.  

TT:  46:34  AP: 9:23

I am definitely feeling better.  I decided to run harder and through in some strides.  Those strides really help me get my leg turnover going and more fluid.  Felt good.

TT:  53:19  AP:  8:47--9:43, 9:19, 8:38, 8:32, 8:30, 8:01

2x

squats

trx lunge

trx deadlift

trx row

fire hydrant hold

bicep curl

front raise

shoulder press

front fly

tricep dip

adductor hold

I slept in till 7:00am.  It was heavenly!  1.7 mile warm up to drinking fountain.  Strides at every other orange post.  Felt good...breathing kinda heavy, but that is probably from being sick.

TT:  51:48. AP: 8:30—-9:14, 8:52, 8:12, 8:17, 8:16, 8:02

30 minutes of lifting 

1 mile

all running was very EASY!

lunge matrix

squat

plank

dead lift

fire hydrant kick outs

calf raises

1 mile

1 set of the above

1 mile

9.33 on the road (5 with Janice)  TT:  1:25:13  AP:  9:09  Legs felt heavy after getting them worked on yesterday.  Finished the last .7 on the TM.

3x

trx T

trx tricep

front raise

front row

shoulder press

bicep curl

LLL

6 miles with Jeanine and Heather.  TT:  53:15. AP:  8:53

Legs felt heavy.  2 more miles on the TM at home.

3x

Trx y

Trx tricep and bicep

Front and lateral raise

Bicep curl

Tricep kick back

Shoulder press

Calf raises 

Fire hydrant kick outs 

Walmart round about loop TT:  54:20  AP:  8:49 --9:23, 9:12, 9:01, 8:36, 8:18, 8:25

Felt good and was able to push on the long uphill.  Lots of foam rolling.

Benchmarks for hill sprints.  Ouch....it’s been awhile since I’ve done these.  My legs felt heavy on these and I was definitely in oxygen deficient!  But it’s over.

01/2018

1:46, 1:40, 1:38

1:19, 1:17, 1:14

09/10/18

1:38, 1:34, 1:35

1:13, 1:14, 1:12

I didn't sleep well last night and had to run EARLY!  As my training cycle will start soon, I'm giving each workout a purpose.  Yesterday was speed.  Today was recovery.  I only looked at my watch for mileage....not time.  I ran by feel.  

And I hit every sprinkler for 5 miles.  Ugh.  They were hard to see in the dark!

TT:  48:34  AP:  9:45

Lots of foam rolling

8 miles with Janice (who was sore from running BCC on Saturday.).  It was warmer today than it has been.  TT:  1:12:08  AP:  9:03

2 more miles on the home TM to get my 10.

2x

walking lunges

dead lift

calf raises

trx side plank up downs

LLL

trx T's

trx tricep

bicep curl

front raise

lateral raise

shoulder press

yoga and a long nap

2 miles before meeting Heather and Jeanine. TT:  18:01  AP:  9:00

6 miles with Heather and Jeanine.TT:  48:33, AP:  8:45.  I forget to restart my watch, so it’s for 5.55 miles.  SUPER smokey outside.  These fires are getting closer and closer to home!

3x

Bosu squat with overhead press

Bohemian lunge

Dead lift

Fire hydrant kick outs 

Push up

2x

Trx row

Overhead press 

Trx tricep

Front raise

Fly

Bicep curl

I’ve had to run early every day this week.  I was so hammered this morning.  This was all I could squeak out.  Plus it was very smoky.

Pumpkin truck loop TT: 38:35 AP: 9:39. Tried to keep my HR under 155.

BYU Invitational today, but it was up at USU because of the smoke.  That’s a long drive for a 5k,

Hill repeats again today.

My last Mary Pulley hill was so HARD.  My quads were on FIRE.  My breathing was out of control.  So I was totally bummed to only see a 1:29.  Oh well....I'm definitely not dwelling on it.  Big improvement over last week.  Maybe I'll do drinking fountain sprints next week.

Finished the rest of my mileage on the home TM.  

2x

squats

walking lunges

LLL

adductor holds

plank

4 miles outside before I had to be home to get kids off to school.  Only had the HR screen on my watch.  I still ran too fast and my HR stayed in the high 140's.  TT:  40:12

1 more mile on the TM to get my 5 miles.  Very tight calves and plantar.  Lots of foam rolling

3x

trx crunch

trx side plank up/downs

trx row

trx triceps

front raise/lateral raise

bicep curl

shoulder press

tricep

8 miles with Janice on the MCT.  I think my uber slow day yesterday paid off big today.  I was able to push the pace and keep up!  TT:  1:09:34  AP:  8:45  

Took a quick shower and a 20 minute nap.  Got the rest of my kids off to school.  Then I headed out to CC with Kelli and Shaneil  My legs were quite heavy the first little bit, but eventually got back into the grove.  I'm not used to so many hills.  6.15 miles  TT:  1:25:32  AP:  13:54  Elevation:  1339

(I'm only counting 3 of the 5 miles for running as the rest were hiking).

Yoga and a new pair of glasses.  Last time I bought glasses was 2011.  It's nice to be able to see.

4.4 miles outside.  HR was higher than it should be.  It's hard to keep it in the 140's.  TT:  46:00  AP:  10:27  HR  150

1.6 miles on home TM to get 6 miles

2x

lunge matrix

squats

calf raises

plank

fire hydrant kickouts

adductor holds

1.86 mile warm up to the drinking fountain.

3.5 mile tempo @8:15 (8:11, 8:08, 8:00, 3:57)

cooldown till hit 6 miles

Ran with Heather and had a great time!  I felt very good about this tempo.  VERY smoky outside again.  All soccer games are cancelled.  

Lots and lots of foam rolling.  Peroneal tendon is very tight.

2.5 mile warm up.  8x700 N hill sprints.  I didn't feel death on these.  Probably because they are shorter than Mary Pulley, but I could continue to push and not die.  5.34 miles outside.  1.7 miles inside

Super slow Tuesday!  I love having “permission” to go as slow as I need on these recovery days.  

AP:  10:18. HR: 150–300north

It was cold this morning-42 degrees!  Capris and long sleeves!  Lots of feet strengthening exercises, rolling and stretching.

Janice was feeling sick, so we cut our run short this morning.  TT:  48:44  AP:  9:16

3x

trx lunge/deadlift

single leg squat to lunge

clams with band

side to side lunge with tricep

squat with bicep curl to tricep

paper plates

2x

trx T

front and lateral raise

bicept curl

shoulder press

300N AP:  10:07. 

Lots of foam rolling and stretching

No County Blvd-SR 92-Apline Hwy.  Goal was to keep HR low for the first 7.5 miles, then race pace for the last 1.5 miles.  Yikes!  My HR was was crazy high the entire time.

TT:1:30:50  AP:  9:52  Average HR: 162

10:07, 10:17, 10:16, 10:11, 10:10, 10:03, 9:55, 4:50 *8:31, 3:20* 3:06

I've been stretching and rolling my calves ever day...multiple times a day!  They feel much better.

My legs and lungs were BURNING this morning.  That was hard!  5.1 miles on the road, 1.9 miles on the TM for a cooldown.  DONE!

3 easy miles while Abby was at XC.  Back to TRX with Heidi!  I’m going to be sore for awhile.  Last time I did her class, I was in such good shape!  Here to correcting muscle imbalances!

Goal was to keep the run in the 9:05-10:30 range.

TT:  1:40:06  AP:  9:27 on the MCT solo.  I was SO unbelievably sore from yesterday's lifting session.  I also took a long nap this morning.

6.2 outside in the rain - 1100 East

TT:  57:10  AP:  9:16--9:50, 9:40, 9:38, 9:07, 8:48, 8:45

My legs were slightly stiff the first few miles, but eventually calmed down!

1.8 miles on home TM to get 8 miles for the day.

Tempo with Heather on MTC (cool down on 300 N).  

1.9 WU

3.7 tempo (goal was 8:15-8:30).  (Actual was 8:10, 8:10, 8:06, 5:38)

Cool down till hit 8 miles.  

The tempo miles were hard, but I wasn’t in death mode.  Weather was perfect!  45 degrees ad overcast.  Very fallish.

Drinking Fountain Sprints

Not quite as fast as I was hoping for.  I did run VERY early and I do think that doing it in the dark made a difference.  I'll probably do these for the next few weeks.