I Can Do Hard Things

Mount Charleston Marathon

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15% off for Fast Running Blog members at St. George Running Center!

Location:

American Fork,UT,

Member Since:

Nov 27, 2009

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

St George Marathon

2011 - 4:11:52 

2017. -4:01:17

2021 - 4:03:05

Salt Lake City Full Marathon

2013 -  4:23:03 

Ogden Marathon

2012 - 3:58:35

2013 - 4:17:20

2014 - 4:02:51

2017 - 3:55:22**

Utah Valley Marathon

2019 - 4:05:37 

Top of Utah Marathon

2014 - 4:09:27

Mt Charleston Marathon

2019 - 4:05:33

West Mountain Marathon

2015 - 4:42:34

 

St George Half Marathon

2012 - 1:55:00

2013 - 2:03:00

2014 - 1:46:00

2015 - 1:48:00

Salt Lake City Half Marathon

2012 - 1:51:00

2014 - 1:44:01

Hobble Creek Half Marathon

2001 - 1:40:00**

2011 - 1:45:00

2012 - 1:43:00

2013 - 1:43:00 

2022 - 1:48:53

American Fork Half Marathon

2013 - 1:48:24

2014- 1:53:23 (pacing Tim)

2017  - 1:47:54

2018 - 1:48:12

2019 - 1:47:50

Timp Half Marathon

2012 - 1:47:18 

2022 - 1:49:40 (AF Cancer course)

Utah Valley Half Marathon 

2011 - 1:55:00 

Top of Utah Half Marathon

2010 - 1:48:20 

The Haunted Half Provo

2018 - 1:51:28

 

Goblin Valley 50K

2014 - 5:58

Red Mountain 55K

2018 - 7:31:37

Antelope Island Fall Classic 50K

2017 - 6:14:23

Antelope Island 50 Mile

2015 - 10:10:00

Antelope Island 100 Mile

2018 - 26:53

 

 

**Personal Best 

 

 

Short-Term Running Goals:

 

 

Long-Term Running Goals:

To qualify for Boston

Personal:

Married for 23 years. I have 18 year old triplets and a 15 year old. I love to sew, garden, and run!

Favorite Running Quotes: 

1.  

"Sooner or later the serious runner goes through a special, very personal experience that is unknown to most people.

Some call it euphoria. Others say it's a new kind of mystical experience that propels you into a elevated state of consciousness, a flash of joy.

A sense of floating as you run. This experience is unique to each of us, but when it happens, you break through a barrier that separates you from casual runners. Forever. And from that point on, there is no finish line. You run for your life. You begin to be addicted to what running gives you."  

~Nike Poster

2.           A journey of a thousand miles begins with a single step.

Lao-Tzu

You’ve no doubt heard this.  And you’ve probably recited it in your mind on a run or at the gym when you’re just beginning to get in shape.  You have a goal in sight and this quote brings you back to the current moment.

 

But the problem is that many runners forget all of the steps between the first one and the goal.  If your goal is to run under two hours for the half marathon then you need to be honest about all of the little steps to get to that goal.

 

…and what I’d rather see you do is to get the goal out of mind completely, but rather focus on the process, not the outcome. -Jay Johnson Process orientation, not outcome orientation.

 

You should have goals, but you should take it one step at a time.  And you should be honest about the fact that you don’t know how many steps it will take to get there. ~ Vernon Gambetta

 

3.  Human beings are made up of flesh, blood and a miracle fiber called COURAGE! ~ George Patton 

 

4.   Find the courage to be patient.

Favorite Blogs:

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Miles:This week: 3.00 Month: 3.00 Year: 1139.81
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
852.85155.801008.65
Weight: 0.00
Slow milesFast milesTotal Distance
11.002.0013.00

TT:  1:58:47. AP: 9:08. Gym TM

Hopefully my fuzzy math adds up!

 

2.14 miles=20:31=9:35

5.9 miles=55:47=9:27

5 miles=42:29=8:30 (12x1 min on/off....I added 2 extra because I felt good)

 

13 miles=1:58:47=9:08

 

1 min on/offs breakdown 

1,2,3,4,5=8.2=7:18

6,7=8.3=7:13

8=8.4=7:08

9,10,11,12=8.5=7:03

 

 

Post run:

3x 

Walking lunges

Sumo squat

Split leg lunge

Hammie ball curls

 

Trx lunge

Trx dead lift

Trx crunch

 

Trx row

Trx tricep

Bicep

Front raise

Lateral raise

 

Pre run fuel: banana and NanoHydr8 

During run fuel:  Huma (Totally gross.  Need to find something else.  I bought a bunch of stuff at Runners Corner yesterday).

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Home TM—TT:  50:43–everything felt good.

 

3x

Bosu crunches

Superman 

Trx crunch

Trx side plank up/downs

 

Trx Y

Trx tricep

Trx row

Bicycle on bosu

Bicep

Front raise

Push-up

 

Weight: 0.00
Slow milesFast milesTotal Distance
5.003.408.40

MCT 8 mile loop—TT:  1:15:32  AP:  8:59

3 mile warm up

3 mile tempo @8:00-8:10 (8:17, 8:14, 7:38)

5 minute RI

3x1:30 hard/1:30easy (7:49, 7:48, 7:52)

Cool down till hit 8 miles 

 

Wowzer...that was hard!  I was definitely in barf zone. :/.   During those few moments of “this sucks”, I reminded myself that I am running and I’m not injured.  Gratitude goes a long ways.

 

Physically (injury-wise), I felt great!  

 

The tube on my bladder froze, so no water.

 

Pre-run nutrition:  banana and 1/2 bottle Nanohydr8 

 

 

3x

Squat with overhead press

Single leg squat to lunge on bosu

Overhead press

Monster walk 

 

Trx lunge

Trx dead lift

Trx squat

Trx crunch

 

Fire hydrant 

Side lunge

Hammie roll outs

 

 

Weight: 0.00
Slow milesFast milesTotal Distance
6.002.008.00

TT:  1:11:30 AP:  8:56

 

Too much snow outside, hence the TM run.

 

 

WORKOUT:

3 mile warm up

 

6x 2 min hard/2 min easy @5k pace (7:46)

5x 30 sec hard/30 sec easy

 

Cool down to 8 miles

 

———————-

 

2 minutes hard

 

1,2,3,4,5:  7.7mph–7:47

6: 7.8mph–7:41

RI:6.5mph-9:13

 

30 seconds hard

1,2,3,4,5: 8.0mph–7:30

 

Felt really good, so I added an extra 2 min hard

7: 7.8mph-7:41

 

I was a bit nervous going into this workout since I just did a hard workout on Saturday.  But I felt good and maybe could have gone faster.

 

This morning I watched the 2018 Boston Marathon when Desi Lindon won.  She’s one of favorites.  I’ve decided my slogan for this training cycle is “Keep showing up”.  

 

Grateful not to be injured.  Time to recover hard after these hard workouts.

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

60 minutes on stepmill

3x

Wall sit on bosu with adductor

Bridge

Trx crunch 

 

Walking lunge

SLDL

60/60/60

 

Hammie roll out

Trx hammie and adductor

Bosu deadbug

 

 

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

Discovery Park loop—TT:  1:21:30. AP:  10:14

 

Meh....  hip has been very tight since Monday.  I got a massage yesterday.  I’m debating if I should do my long run on Saturday (instead of Friday) to give it another day of easy.

 

3x

Front lunge with overhead press

Push-up

Bridge

Squat with overhead press 

 

Trx W

Trx tricep 

Trx row

Bicep curl

Front raise

Weight: 0.00
Slow milesFast milesTotal Distance
12.002.0014.00

The gym treadmills reset after 60 minutes.  So I stop it on even mile splits.

 

I’m trying to decide how I feel about this run.  I feel like I worked a lot harder than last week, but I am 9 seconds slower per mile.  

 

 

6 miles=56:25 (6.4/9:24)

3 miles=28:12 (6.4/9:24)

5 miles=45:18

———

Total=2:09:55

 

20 minutes tempo increase after 9 mile warm up

0-5: 6.6mph (9:05)

5-10: 6.8mph (8:49)

10-15: 7.0 mph (8:34)

15-20: 7.2-7.4mph (8:20-8:06)

 

Pre run nutrition: 1/2 protein bar and NanoHydr8 

 

Mid run fuel:  Tailwind and Maurten gel.  The gel was very thick/chewy and you chewed it.  No flavor.  Verdict is still out.

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

 

Silo-MCT

TT: 45:53  AP:  9:14–10:08, 9:33, 9:06, 8:41, 8:28

Felt way better than on Friday.  Probably went too fast :/

20 minutes of strength

 

 

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

300 N-Evergreen-Discovery. TT:  1:15:47. AP:  9:28–9:46, 9:45, 9:41, 9:31, 9:18, 9:26, 9:08, 9:06

Felt good.  Lots of stretching through upper back...felt so much better after.

3x 

Spilt lunge

Monster walk

Push up

Superman

Trx lunge

Trx dead lift

Trx y

Trx row

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

 60 minutes elliptical 

3x

Side lunge

Reverse lunge

Deadlift

Donkey kick

Bicycle

Adductor 

Abductor

Calf raises

Leg press

 

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Home TM—TT:  1:07:00. AP:  9:34

Calves very tight.  Post run yoga

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

TT:  1:37:10 AP: 9:43—9:48, 9:54, 10:10, 11:13, 10:35, 9:31, 9:47, 9:01, 8:21, 8:43

 

Well that was character building :/

 

I climbed up to the mouth of American Fork Canyon.  It’s challenging enough on its own, but this morning added snow, wind, and snow-plow sludge.  Those 3 miles were gnarly and HARD.  Lots of climbing and crazy footing.

 

But once I hit the golf course, the wind eased up and there was no snow-plow sludge.  

 

On the way down the canyon, I was finally able to “run” and felt good.  

 

Maybe I should have done this on a TM?  Or maybe this built mental toughness.

 

I will do the hilly part of this run for my hill workout on Monday.  Hopefully, the conditions will be better.

 

Calves/inside shins are VERY tight.  Massage already on the schedule for Tuesday.

 

Post run

3x

Squats with overhead press

Lunge matrix

LLL

TRX Y

 

Keep Showing Up!

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TT:  48:40. AP:  9:43–Discovery Park

Abby has an indoor track meet so I didn’t get out till lunch time.  It was weird to run in the daylight.  Everything felt good.

Weight: 0.00
Slow milesFast milesTotal Distance
4.004.008.00

TT:  1:14:44. AP:  9:21. —on home TM because it was a blizzard outside.

3 mile warm up—strides

Workout 3 x 

3 min hill/3 min rest

2 min hill/2 min rest

1 min hill/1 min rest

——-

 

3 min (7 incline -6.8 -8:49)

2 min (7 incline-6.8-8:49)

1 min (7 incline-6.8-8:49)

Rest intervals-3 incline -6.4-9:22

 

3 min (7 incline -6.6-9:05)

2 min (7 incline-6.6-9:05)

1 min (7 incline-6.6-9:05)

Rest intervals-3 incline - 6.4-9:22)

 

3 min (7 incline-6.5-9:13)

2 min (7 incline -6.6-9:05)

1 min (7 incline-6.7-8:57)

 

Total workout 1:14:44-AP:  9:21

 

My pacing was way off with this workout.  I started too fast.  By the end, I was holding onto the sides of the TM.  Grrrrrr..... Discouraged.

 

 

3x

Squat with overhead press 

Low banded squats

SLDL

 

Backwards lunge

SL squat on bosu with lunge

Sumo squat

 

Trx Y

Trx bicep

Trx tricep

Ball I/y/t

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

TT: 1:22:00. AP:  10:15

On home TM because it is a skating rink outside and COLD!  My middle daughter woke up in the middle of the night for a drink and passed out....hit her head on the wall.  Then it happened again this morning.  It’s going to be a fun day .

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

60 minutes step mill

3x

Bicep curl to shoulder press

Row

Banded clams

Monster walk 

Side plank up/downs

Plank row 

Mountain climbers

Adductor/abductor machine

Weight: 0.00
Slow milesFast milesTotal Distance
15.000.0015.00

9 mile loop +6 mile Discovery Park Loop.  TT:  2:25:44. AP: 9:43

 

4 mile warm up+strides+10x 90 seconds hard/easy

Ugh.....another hard winter run!  Snow and slippery footing.  I’ve had lot of these lately!  I’m feeling discouraged....the effort is there, but the times are so far off.

 

Pre run fuel:  protein bar and NanoHydr8 (my kids keep eating my bananas!!!)

 

Mid run fuel:  Tailwind 

 

Foam rolling/stretching/compression sleeves 

 

NOTE:  DO NOT listen to the Cold podcast.....too creepy in the dark, alone and in the snow :/

 

2x

 

-bridge x100

-Plank with paper plates

-Half Side plank-lift top leg

-bohemian lunge

 

-donkey kick

-fire hydrant 

-dead lift

-IYT on ball 

 

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Silo road to MCT

TT:  47:23 AP:  9:30—9:25, 9:32, 9:31, 9:26, 9:26

2x

Monster walk

Squat with side kick out 

LLL-activation

Lll

KLL-heel-toe rainbows 

Donkey kick

Bulgarian split squat

 

Foam roll/stretch

Weight: 0.00
Slow milesFast milesTotal Distance
4.303.708.00

MCT - out/back -- TT:  1:10:49  AP:  8:51 --9:27, 9:24, 9:09, 8:58, **8:18, 8:06, 8:08, 8:10** 6:47

 

3 mile warm up, 4 strides, 30 minute tempo at 8:00-8:10, cooldown till hit 8 miles

 

Whoa, that was hard.  My heart was beating so fast.  My lungs were on fire.  My legs were so heavy.  I ran after my kids went to school.  It was so nice to run in the sunshine (even though it was cold).  I could see the numbers on my watch.  I was actually awake.  I probably need to do this more often.

 

3x

Monster walk

Squat with side kick out 

LLL-activation

LLL

LLL-heel-toe rainbows 

Donkey kick

Bulgarian split squat

 

Foam roll/stretch

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

 60 minutes easy elliptical 

3x

Leg press

Adductor 

Abductor 

Calf raises

Squat

Trx lunge

Trx dead lift

Trx crunch

Trx y

Walking lunge

Hammie roll out 

Bridge 

Trx side plank

Trx row

 

Weight: 0.00
Slow milesFast milesTotal Distance
8.800.008.80

HS-Golf Course-100east-SR 92-No County

TT:  1:27:19  AP:  9:55——Recovery run

3x

Dead bug on bosu

Ball pull over

Tricep dips

Bicep curl to shoulder press

 

Front raise 

Side raise

Trx tricep

Trx bicep

 

Superman 

Lat pull

Bicycle 

Weight: 0.00
Slow milesFast milesTotal Distance
12.004.0016.00

AF Half course plus a few bonus miles.

14 mile TT:  2:02:27  AP:  8:45 (9:28, 8:39, 9:50, 8:52, 8:52, 8:48, 8:43, 8:35, 8:36, 8:43, 8:17, 8:26, 8:23, 8:06)

2 mile TT:  21:10  AP:  10:33 (Art Dye Park - home)

I've been feeling somewhat discouraged lately with my running.  Some of it has to do with the winter weather we've been having and I haven't been able to hit paces.  Today gave me HOPE!  

Workout:  4 mile warm up - 10 miles down the canyon @9:00-9:10 - 2 mile cooldown

Tim drove Karen and I up to Tibble Fork.  I felt SO good the entire run.  For once, nothing hurt.  My AF streets splits were faster than my canyon splits.  Double bonus that the sun was shining!

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TT:  51:08  AP:  10:21 - Discovery Park

EASY recovery day.  I feel surprisingly good after yesterday's long hard run.  It was 41 degrees this morning....it is a heat wave!

3x

Trx pistol squat

Hammie curl

Squat

SLDL

Curtsy lunge

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

60 minutes elliptical 

3x

Trx squat with band

Monster walk
SLDL
sl bridge 
Crunches
 
SL bicep 
Front raise 
Tricep bar
Shoulder press 
Trx Row

Weight: 0.00
Comments
From Tara on Tue, Feb 05, 2019 at 12:17:38 from 174.208.29.17

Youíre still on here! Yay! :)

Slow milesFast milesTotal Distance
3.003.006.00

TT:  53:36  AP:  8:56

12x1min hard

 

1-7:  7.5 (8:00)

8-10:  7.6 (7:53)

11-13: 7.7 (7:47)

 

Ran out of time.  I will add the missed 2 miles on Saturday.

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Crazy blizzard outside and they didn't cancel school :/

Yoga

Weight: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

I ran with Janae R. in Ogden today!  She's super nice and was awesome to go my slow place!  She filmed me on the TM and we talked about my form.

Then we went outside.  We went a little too fast and I was DYING by the end.  I was suppose to do a 2 mile tempo @8:10-8:15 (8:22 & 8:30).  I even felt a little vomity while changing my clothes afterwards.

9:07, 9:29, 8:57, 9:04, 9:13, 9:13, 9:20, 9:26, 4:42 *8:22* 3:13, 8:30, 3:28.

TT:  1:42:09  AP:  9:14

2x

monster walk

squat with side kick out

LLL-activation

LLL

LLL - heel/toe rainbows

donkey kick

bulgarian split squat

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

40 minutes on elliptical//20 minutes on step mill

 

Aggrivated my left adductor.

3x

leg press

squat with kettle bell

side lunge with tricep kettle bell

cursty lunge with kettle bell

SLDL with kettle bell

bridge

plank

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Discovery Park loop.

TT:  1:08:39  AP:  9:56 --10:01, 10:00, 9:54, 10:01, 9:55, 9:46, 8:59

Felt good

Weight: 0.00
Slow milesFast milesTotal Distance
3.504.508.00

2 mile warm up

2x2k @ 7.4 (8:05)--RI@5.7 (10:31)

1600 @7.8 (7:42)--RI@5.7 (10:31)

1200@7.8-7.9 (7:42-7:40)--RI@5.7 (10:31)

800@7.9-8.1 (7:36-7:24)

NAILED IT!!!!  These paces were perfect!  Hard enough that it hurt, but slow enough that they were sustainable. I'm super stoked!!!

2x

monster walk

squat with side kick out

LLL-activation

LLL

LLL-heal/toe rainbows

donkey kick

split squat

 

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

60 minutes on step mill

3x

side lunge with tricep

trx Y

trx bicep

trx tricep

trx row

bridge

bicep curl

tricep bar

SL shoulder press

front raise

row

leg press

calf raises

squat with bicep curl/tricep

SL DL

curtsy lunge

plank

adductor

Weight: 0.00
Slow milesFast milesTotal Distance
6.500.006.50

TT:  1:04:00  AP:  9:51

On home TM.  Meh.....

Weight: 0.00
Slow milesFast milesTotal Distance
12.005.0017.00

TT:  2:37:05  AP:  9:18 --MCT to Karen's house--back to 100 E--down hill --300 E

6 mile warm up --dropped off Karen

20 minutes @ 8:25-8:30 (actual was 8:23 & 8:24) 

10 minute rest

20 minutes @ 8:20-8:25 (actual was 8:19 & 8:12)

cool down till hit 17 miles.  This is where I started to tank.  I CANNOT figure out marathon nutrition.  These gels are making me SO sick.  I totally tanked after the 2nd 20 minutes and it was totally nutrition related.  Ughhh.... and my high hamstring got aggrivated.  Grrrrr......

Weight: 0.00
Slow milesFast milesTotal Distance
6.700.006.70

TT:  1:09:01  AP:  10:18

Recovery mode.  Everything felt good but my high hamstring.  Feeling grumpy about it.

 

But I did try out my new winter fleeced lined tights and they were SO warm.  YES!!!!

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

No speed work today. But I did go for an easy run to test out the hamstring. It felt ok, but not worse. It was cold and icy.

3x

3x

Monster walk

Squat with side kick out with band

LLL with band

Donkey kick with band 

Split squat 

Fire hydrant kick outs 

Bridge

Hamstring slide out

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

60 minutes step mill

3x

Sprinter crunch
TVA March with weight above head
Bicycle
Trx hammie adductor 
Trx side plank up down 
Bosu push up
 
Squats
Walking lunge
Squat side lunge
Bosu bridge
Fire hydrant kick outs 
Hammie slides 
Dead lift

 

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

TT:  1:17:00. AP:  9:38  on home TM.

Hamstring felt way better today after acupuncture yesterday!

 

Weight: 0.00
Slow milesFast milesTotal Distance
18.000.0018.00

 

 

Whew....just finished my 18 miler.  Those don’t get any easier no matter how many times you do it😂

 

I met Karen at the Lehi Legacy Center because of all the snow.  TM wasn’t super ideal, but better than icy/snowy roads.  I’ll admit, I held onto the front of the TM and stopped between each set for water/fuel.

 

The TM resets after 60 minutes.  

 

4 mile warm up:  38:12 (9:35)

2x6 mile tempo @ 9:00-9:10:  54:45 (9:07) & 54:05 (9:00)

2 mile cooldown:  18:44 (9:22)

 

So hopefully I’m adding all these times up right.  TT:  2:45:46. AP: 9:13.  I felt better the longer I went.  2 GU’s, 1 package of shot blocks, 1 bottle Tailwind, 1 bottle of Gatorade.  I guess I need ALOT of fuel.  Started to tank during the 2nd part of tempo.....loaded up on fuel and came back to life.

 

Pre run fuel:  Nanohydr8, banana, protein bar and bagel.

 

Hamstring felt pretty good.  I got acupuncture and a massage on it.  It’s still sore from the massage....she bruised it up good. 

 

After Karen left, I watched the Breaking 2 documentary on YouTube......amazing!!!

 

#keepshowingup

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Discovery Park Loop  TT:  49:04  AP:  9:48

I actually felt very good today.  Hamstring was mostly good.  Lots of stretching and foam rolling.

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

60 minutes step mill

3x

Sprinter crunch
TVA March with weight above head
Bicycle
Trx hammie adductor 
Trx side plank up down 
Bosu push up
 
Squats
Walking lunge
Squat side lunge
Bosu bridge
Fire hydrant kick outs 
Hammie slides 
Dead lift

Weight: 0.00
Slow milesFast milesTotal Distance
5.001.506.50

TT:  57:58  AP:  8:55

2.5 mile warm up 

Strides 

 

12x1 minute hard/east @7:55-8:00

 

1,2  @ 7.5 (8:00)

3,4,5,6,7,8,9,10 @ 7.6 (7:53)

11,12,13 @ 7.7 (7:47)

 

I felt like I could have gone faster and done more....but I didn’t.  I didn’t want to push the hamstring.

 

Cool down till hit hit 6.5 and then I had to get kids ready for school.  I was worried about my hamstring.  I could feel it, but it wasn’t any worse.  I will be foam rolling ALL day to keep it happy.  Just a little nervous about it.

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

2 hour yoga class at a real yoga studio.  The verdict is still out about how I felt about it.  It needed more legs and less chanting.

3x

trx lunge

trx dead lift

trx side lunge

trx single leg squat

trx row

trx W

trx bicep

trx tricep

monster walks

Weight: 0.00
Slow milesFast milesTotal Distance
9.003.0012.00

Workout:

4 mile WU:  38:50 (9:42)

4 miles @ MP pace 8:40-8:50:  35:13 (8:48)

2 miles @ HMP pace 8:25-8:35:  17:05 (8:32)

1 mile @10k pace 8:10-8:20: 8:20

1 mile CD: 9:48

Total:  1:49:16 (9:06)

I felt really good during the 4 mile MP tempo and the 1st mile of the 2 mile HM tempo.  Then I hit the pain cave during the mile 2 of the 2 mile tempo and the 1 mile 10ktempo.  

The gym was SUPER hot and sweaty.  Ready for a nap.

Weight: 0.00
Slow milesFast milesTotal Distance
6.500.006.50

Weight: 0.00
Slow milesFast milesTotal Distance
4.503.508.00

It’s been awhile since I’ve run outside....felt rusty.  Quads a bit heavy.  Hamstring pulling a little.

 

Hmmmm....I was hitting the paces you prescribed (6:34, 6:33,3:27, 3:24, 1:57), but I feel like I should be faster.  These paces didn’t come easy...definitely in puke zone.  I was hitting these paces in October (6:34, 6:31, 3:25, 3:25, 1:59).  I’ve done way more speedwork since October. 

 

Feeling discouraged:/

 

I want to do this workout next Monday.  Maybe redemption!

 

TT:  1:12:00. AP:  8:57

 

3x

Squat with overhead press 

Side lunge

Curtsy lunge

SL DL

Bridge

Plank

 

 

Lots and lots of foam rolling

 

This is my spreadsheet, but the formatting is all weird.

Drinking Fountain Splits                        
                        
    6/15/18    7/2/18    7/21/18    7/28/18    10/8/18    3/4/19
DF #1 to DF #2 (red sign to rock pile) (.87)    6:41    6:27    6:30    6:23    6:34    6:34
DF #2 to DF #1 (.87)    6:40    6:29    6:37    6:26    6:31    6:33
                        
Murdock Dr tp Pumpkin Truck Light (.46)    3:32    3:30    3:31    3:26    3:25    3:27
Fire Hydrant to Temple Light (.46)    3:33    3:28    3:27    3:27    3:25    3:24
Heather's House to Church Light (.27)    2:02    1:59    2:03        1:59    1:56

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

60 minutes on step mill
 
Squats
Walking lunge
Side lunge
Bosu bridge
Fire hydrant kick outs 
Hammie slides 
Dead lift
Bosu push up
Monster walk

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

When I got up and looked at the weather, I REALLY wanted to run outside.  It was 46 degrees and I could wear shorts!!!  

Outside:  4.4 miles --pumpkin truck route--TT:  43:53  AP:  9:58

Home TM:  3.6 miles - TT:  26:00  AP:  9:58

monster walks

LLL

donkey kicks

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Yoga/foam rolling at home

Weight: 0.00
Slow milesFast milesTotal Distance
16.003.0019.00

It was a blizzard outside, so I headed to the gym to run on the TM.  16 miles at comfortable pace.  3 mile tempo @ 8:10-8:20.

6-58:16 (9:42)

6-58:03 (9:40)

4 mile-38:24 (9:36)

3 mile tempo-25:06 (8:22) -- I was miffed at this time because I put the TM speed at 7.2 mph (8:20) and kept increasing the speed.  Oh well.  A friend stopped by when I had 2 miles left and chatted.  She was the best distraction!

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

6 easy miles on the home TM.  Legs were heavy from yesterday's long run.

TT:  59:07  AP:  9:51

3x

squat with overhead press

curtsy lunge

SLDL

side lunge

LLL

Weight: 0.00
Slow milesFast milesTotal Distance
4.604.008.60

Warm up 3 miles at comfortable pace (9:11, 9:02, 9:03)  

3 mile tempo @ 8:00-8:10 (8:05, 7:47, 7:30)

4-5 minute rest

4x1:30 at 7:25-7:35 (7:31, 7:36, 7:20, 7:44)

TT: 1:14:20  AP: 8:38 - up/down LP hwy

Super nervous about this workout.  I ended up running in the evening.  Maybe that worked out for the best because the sunshine felt amazing.

I was almost to my mile1 tempo split..yikes...too fast...I slowed down to a jog so I wasn't sub8 on mile 1.  Same with mile 2.  Oh man too fast.

I devided to go hard for mile 3 and see what I could do.  I felt great!

I wasn't sure how the 4x90 secons would turn out.  Prettary darn good!

I'm feelin super stoked about this workout.  I really needed a good one!

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

50 minutes on the step I’ll.

3x

KB squat

KB curtsy lunge

KB side lunge

KB SLDL

Pushup

Monsterwalk

Weight: 0.00
Slow milesFast milesTotal Distance
8.500.008.50

Another blizzard outside today, so I opted for sleeping in and treadmill.  I'm sore from lifting yesterday.

TT:  1:23:00  AP:  9:46

Lots of stretching and foam rolling.

Weight: 0.00
Slow milesFast milesTotal Distance
20.000.0020.00

Down AF Canyon—MCT—AF Half Course 

3 mile warm up-14 mile tempo @ 9-9:10 (but last simulation run was 8:45 overall and 8:35 for 11 mile tempo).

TT: 2:36:51  AP:  8:43

That was hard 😩  Too many stops today which frustrates me.

It was 11 degrees at the top of the canyon.....freezing cold.  Ran with Karen and was really glad she was there.  Mile 3 was up the canyon.

I struggled mentally at mile 16/17.  I stopped and took some more fuel/salt pills/Advil and then rallied on.  I think part of the meltdown was I was done with the tempo at this point in the run during the last canyon run but still had 2 miles left today.

Overall pace was good, but I need to be more consistent with my pacing.....hold back more.  

I’m not sure what is up with the mile 14 split.  I’m pretty sure I didn’t run a 6:56 mile...or if I did, maybe that is why I blew up at mile 16. 

My brain is tired.  If I think of anything else, I’ll send it later.

#keepshowingup

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Discovery Park loop - TT:  51:23  AP:  10:16

Very slow and creaky.  Nothing major hurt after yesterday's run...yeah!

Weight: 0.00
Slow milesFast milesTotal Distance
6.500.006.50

Golf course - 100e-300n—TT:  1:02:26 AP:  9:36

Felt alright.  Calves and hips still tight.  Sunshine felt good!

 

3x

Squat

Walking lunges

Side lunges

SLDL

SL bridge 

Monster walks

Walk sit with adductor (band)

 

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

silo road -mct loop TT:  50:38  AP:  10:07

I am doing Saturday's run today.

3x

trx lunge

trx dead lift

trx crunch

trx side plank up/downs

trx W

 

1x

adductor squeeze

crunches

bridges

Weight: 0.00
Comments
From Tara on Tue, Mar 19, 2019 at 13:34:35 from 73.131.199.149

I need to do more of this stuff!

Slow milesFast milesTotal Distance
7.500.007.50

Discovery Park Loop  TT: 1:11:40  AP: 9:25  The sun was shining and it felt so good!  I felt slightly stiff and clunky.

Wide squat
SL squat to lunge
Shoe laces hamstrings 
Step ups 
 
Monster walk
Adductor squeeze
Donkey kicks
Crunches

Weight: 0.00
Slow milesFast milesTotal Distance
5.605.4011.00

TT:  2:25:28 AP: 8:53 

9.73 miles HR: 176

—————

TT:  11:32 AP: 11:32 HR: 171

1.3 miles

————-

Warm up with Karen and Leslie:  9:37, 9:18, 9:21

3k (8:15-8:25):  8:27, 6:40 (8:23)——-1.8 miles

1k recovery (9:15-9:25): 9:21———.6 miles

3k (8:15-8:25): 8:22, 6:38 (8:19)

1k recovery (9:15-9:25): 9:27

3k (8:15-8:25): 8:30, 6:46 (8:30)

 

Hmmmm....this didn’t go so well.  I felt like I was coming down with a cold all week.  Lots of water and LOTS of sleep.

 

Pre run:  bagel.

 

I met Karen and Leslie and warmed up with them for 3 miles.  I felt like I was working hard during the warmup.  Left the ladies.

 

Ran the first 3k.  It was a little too hard, but got through it.

 

Took a gel right before #2.  Not quite as hard.

 

Started #3.  Started seeing stars 1 mile into it.  I stopped for 10-15 seconds and took a drink.  I still didn’t feel right.  I just ran and didn’t even look at my watch.  My heart was beating so fast.

 

Started to cool down.  Still breathing SO hard and heart beating so fast.  Almost felt dizzy.  I missed the turn to get back to my car and then freaked out because I was 2-3 miles from my car.  I knew I didn’t have enough in me to get to back to it.  Thankfully, my husband was leaving for lunch and I was by his office.  He kept saying, “you don’t look very good.  You REALLY don’t look very good.”

 

So I’m not sure if it was a nutrition bonk, but that last 3k/cooldown was crazy.

Weight: 0.00
Slow milesFast milesTotal Distance
3.008.0011.00

Up LP Hwy-MCT-SR92-Alpine Hwy

2 mile warm up:  9:23, 9:23

2x4 mile tempo @ 8:55-9:05:  (9:07, 9:02, 9:01, 8:47) (8:54, 8:55, 8:41, 8:28

1 mile cool down:10:10

-----

6 mile:  TT:  54:48 AP: 9:08

4 mile:  TT: 35:09 AP: 8:46

I ran after the kids went to school and it was warmish.  The sunshine felt wonderful!  I definitely held back on the first tempo.  Legs felt a little heavy.

 

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TT:  58:16 AP: 10:03 Discovery park loop

 

Food poisoning on Monday night.  Felt very tired and depleted today.  High HR

 

3x

Squat

Lunge matrix

Dead lift

Bridge

LLL

TRX Row

TRX W

Weight: 0.00
Slow milesFast milesTotal Distance
21.000.0021.00

MCT-Karen’s House-SR 92-100 east

TT:  3:24:19. AP: 9:44–couldn’t do the tempo mile miles

 

Thoughts:

 

1.  Hurricane wind-hot sun-wind-blizzard -sun

 

2.  To the idiot guy on the Murdock Canal Trail....put your dog on a lease.  I’m sorry I yelled at you, but when your dog comes after me, I react.

 

3.  #grind and #keepshowing up

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Up silo road TT: 48:46  AP: 9:45

Meh....left Achilles bugging.   Calves very tight.

 

2x

Squat

Walking lunges

Dead lift

Bridge

Monster walk

 

Lots of calf stretching.

Weight: 0.00
Slow milesFast milesTotal Distance
3.305.008.30

8 mile MCT Loop

2 mile warm up (9:27, 9:04)

3 miles @ MP 8:40-8:50 (8:43, 8:40, 8:34)

2 miles @ HMP 8:25-8:35 (8:00, 8:01)

1.3 mile cooldown (9:49)

 

Wowzer!  I decided to trust my fitness a little more and not hold back.  I got a little nervous when I kept seeing those splits get lower and lower....not sure if I could hold it.

Mile 6 was a little downhill.  But I was super excited when I saw mile 7 (flat) and it was the smae mace as mile 6!  I repeated my mantras and thought about being at mile 21.

Feeling really good about this workout.  But my achilles is hurting.  Ugh

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

45 minutes lifting

45 minutes yoga

Weight: 0.00
Slow milesFast milesTotal Distance
4.600.004.60

AFHS-Evergreen-Gerald the chicken-home

TT:  47:30  AP:  10:24

Peroneals/achilles were SCREAMING today, so I cut my 7 mile run short.  Very discouraging.

30 minutes lifting

30 minutes yoga.

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

45 minutes lifting

I went to see my new PT.  He said peroneals/achilles were extremely inflamed (which I already knew).  He put a steriod patch and taped both feet.

I'm deciding at what point to call uncle with getting a BQ.  

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

No County Blvd-MCT-Silo road

TT:  45:32  AP:  9:06 --9:49, 9:35, 8:44, 8:38, 8:43

I was suppose to run 22 miles (with a 16 mile tempo run) down the canyon.  I knew my ankle would not hold up.  This was a test to see how it felt....pretty good.  Not getting excited yet.

Lots of yoga

Weight: 0.00
Slow milesFast milesTotal Distance
6.203.009.20

Up No County Blvd-SR92-Alpine Hwy

TT:  1:23:19  AP:  9:04 - 9:59, 9:30, 8:59, 8:51, 8:47, 8:29, 8:31, 8:40, 9:31

2 mile warm up (9:59, 9:30)

6 miles @ 8:55-9:05 (8:59, 8:51, 8:47, 8:29, 8:31, 8:40)

1 mile cool down (9:31)

I wasn't super excited to run today.  Raining and head wind heading up toward the canyon.  Legs felt heavy and sluggish.  I think the tape the PT did really helped.  As soon as I took it off, I could tell a difference.

3x

squats

walking lunges

dead lift

monster walk

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

60 minutes step mill

3x

Sumo squat

Walking lunges

SLDL

Duck walk with bands

SL bridge

Crunches on bosu

Weight: 0.00
Slow milesFast milesTotal Distance
5.003.008.00

3 mile WU @ 6.5 (9:31)

 

3 min/2 min/1 min @ 7.5 (8:00)

RI @ 6.5 (9:31)

 

3 min @ 7.6 (7:53)

2 min @ 7.7 (7:47)

1 min @ 7.8 (7:41)

 

RI @6.5 (9:31)

 

3 min @ 7.9 (7:35)—Bonus Round :)

 

Cool down till hit 8

 

TT: 1:10:17 —AP:  8:47

 

Chiropractor and massage visits.  He adjusted my ankle...Wowzer!  It feels better.

 

3x

TRX single leg squat

TRX hamstring/adductor 

LLL

Superman

 

Single leg lunge

Bridge with band and adductor 

Plank row

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TT:  50:00. AP:  10:00 on home TM

I felt very creaky and stiff.  Right hamstring VERY tight.

Weight: 0.00
Slow milesFast milesTotal Distance
9.003.0012.00

I hit the wrong button on the TM and it started over.....grrrrr!  Hopefully, I’m close with figuring out time/distance:

 

1, 2, 3 @ 9:40–29:00

4, 5, 6, 7 @9:32–38:04

2.43@8:13-20:00

.54@9:14-5:00

.78@7:41-6:00

.54@9:14-5:00

.70@9:14-7:00

=12.0 @9:10—-1:50:04

 

I felt very stiff and creaky.  Peroneals felt WAY better, but hamstrings were tight.  Part of taper crazies :)

Weight: 0.00
Slow milesFast milesTotal Distance
3.006.009.00

2 mile warm up:  19:35 (9:48)

6 mile tempo:  53:17 (8:53) between 8:50-9:00

1 mile cool down: 10:00

On the hotel TM in Saint Lucia.  The fitness center was SO HOT!

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

TT:  1:08:30  AP:  9:47

In the fitness center.  SO. HOT.  Felt very creaky.

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

TT:  1:17:58  AP:  9:45

Another hot day in the fitness center.  This run felt better than any other this week.  STill creaky.  Ready to get off the TM and get home.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  28:16  AP:  9:25

Last day in Saint Lucia.

Weight: 0.00
Slow milesFast milesTotal Distance
4.002.006.00

up/down LP hwy.  TT:  54:58  AP: 9:07

2 mile warm up -- strides

3x4min @ MP (8:50-9:00) (8:42, 8:25, 8:24)

3 min RI

CD till hit 6 miles

I did a horrible job of reigning things in.  I think I was excited it was 45 degrees and not 90 degrees.

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Pumpkin truck loop.  TT:  39:04  AP:  9:45  strides

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

TT:  19:17. AP: 9:37

Shake our run before MTC

Weight: 0.00
Race: Mount Charleston Marathon (26.2 Miles) 04:05:33
Slow milesFast milesTotal Distance
26.200.0026.20

TT:  4:05:33 AP:  9:20

Oh man....what a day!

They ran out of cups and water at several AS from mile 14 and on.  And it was 85 degrees at the finish.  No shade.

Honestly, I’m not feeling sad or discouraged.  I ran smart for the conditions.  I smiled the entire time and that significantly help my mental state!  

People were dropping like flies ...ambulances everywhere.  The med tents at the finish were overflowing.  People were passing out/puking everywhere!

It was a special kind of hurt today. No PR’s or BQ’s, but lots of smiles 

Weight: 0.00
Slow milesFast milesTotal Distance
2.500.002.50

Hotel TM shake out run.  Felt horrible.  Everything hurt.

Weight: 0.00
Slow milesFast milesTotal Distance
3.500.003.50

In Amsterdam and leaving to fly home.  Still incrediblely stiff and achy.

Weight: 0.00
Slow milesFast milesTotal Distance
3.003.006.00

TT:  54:21 AP:  8:51 —Drinking fountain sprints.  I knew I wouldn’t be hitting any PR’s, but wanted to get the legs moving.

#1:  7:01 (8:05)

#2: 6:54 (8:00)

#1 .50:  3:33 (7:40)

#2 .50:  3:31 (7:42)

#1 .25: 2:00 (7:21)

 

I still feel very creaky and stiff.  Peroneals still bug.

 

3x

Trx lunge

Trx dead lift

Trx crunch 

Trx squat

Monster walk with bands

Calf raises

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Recovery day—Discovery Park loop

TT:  1:08:46. AP:  9:58

Slightly stiff from lifting and speed work yesterday.  But less marathon sore.

 

Messaged with CB last night.  She gave me a lot of great advice about running and strength training.  Not quite time to call uncle :)

 

3x

Ball squats with weights 

Bohemian lunge

Hammie roll out

Super man

Fire hydrant kick outs 

Adductor hold

Weight: 0.00
Slow milesFast milesTotal Distance
3.006.009.00

TT:  1:19:19 AP: 8:49

 

1 mile wu @ 9:22 (6.4)

 

2 & 3 @ 8:34 (7.0)

 

3.0-3.5@ 9:22 (6.4)

 

3.5-5.5 @8:34-8:27 (7.0-7.1)

 

5.5-6.0 @ 9:22 (6.4)

 

Take Georgia to school

 

6.0-6.5 @9:22 (6.4)

 

6.5-8.5 @ 8:34-8:27 (7.0-7.1) (hopped off twice)

 

8.5-9.0 @ 9:22 (6.4)

 

3x

Trx lunge

Trx dead lift

Trx crunch 

Trx squat

Monster walk with bands

Calf raises

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

3x

50 squats

20 walking lunges

side lunges

trx side plank up/downs

ball IYT

chest pull over

SL squat

bicycle

dead lift

LLL

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TT: 51:20 AP: 10:16

3x

50 bridges

Fire hydrant kick outs 
Bicycles 
Crunches 
Tricep dips

Weight: 0.00
Slow milesFast milesTotal Distance
7.005.0012.00

TT:  1:48:23. AP:  9:02

 

5 mile WU @ 9:22 (6.4)

Get kids off to school 

1 mile @ 9:22 (6.4)

5 miles @ 8:34-8:27 (7.0-7.1) (2short stops)

1 mile CD @ 9:22 (6.4)

 

I felt good, but legs are still slightly heavy from lifting earlier this week.  Next time only 1 stop :)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Home TM —AP:  9:50

I wanted 5 miles, but slept in.  My allergies have been so bad.

Weight: 0.00
Slow milesFast milesTotal Distance
3.006.009.00

TT:  1:19:25. AP:  8:49

 

1 mile WU @ 9:22 (6.4)

 

3 mile tempo @ 8:34-8:27 (7.0-7.1) (no stops)

 

 1mile @ 9:22 (6.4)

 

Get kids off to school

 

.5 mile @ 9:22 (6.4)

 

3 mile tempo @ 8:34-8:27 (no stops)

 

.5 mile CD @ 9:22

 

3x

Trx lunge

Trx dead lift

LLL

Weight: 0.00
Slow milesFast milesTotal Distance
10.007.0017.00

TT: 2:36:15  AP:  9:11–hone TM.  This unrelentingless winter/rain is killing my running mojo.

4.5 mile WU @  9:31 (6.3)

4.5-11.5 MP tempo @8:57-8:41 (6.7/6.9)-stop at mile 5

 

get kids off to school

 

11.5-13 @ 9:31 (6.3)

13-15 @ 9:13 (6.5)

15-17 @ 9:31 (6.3)

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TT:  60:00. AP:  10:00

Easy home TM run.  My gardens are mud soup.  We’ve had so much rain ;(

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

MCT backwards TT:  49:06. AP:  9:46. —-10:17, 10:02, 9:49, 9:37, 9:15

Another recovery run.  The rain finally stopped and the sun was shining.  It was beautiful out.  High hamstring bugging.

3x

Squat

Hammie roll out

LLL

Weight: 0.00
Slow milesFast milesTotal Distance
2.002.004.00

Home TM. TT:  36:00. AP: 9:00

1.5 mile WU @ 6.4 (9:22)

 

3x4:00 @ 7.0 (8:34)

2 min RI @ 6.4 (9:23)

 

Cool down till hit 4 miles 

 

3x

Lunge matrix

Dead lift

SM leg lift

Squat

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Yoga.  Peroneals totally bugging .

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Easy shake out miles on the home TM.  TT:  28:35 AP:  9:32

Massage

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Yoga

Weight: 0.00
Race: Utah Valley Marathon (26.2 Miles) 04:05:37
Slow milesFast milesTotal Distance
0.0026.2026.20

TT:  4:05:38  AP:  9:19 (9:19, 9:08, 9:11, 8:51, 9:06, 9:12, 9:06, 9:25, 9:29, 8:55, 8:56, 9:18, 8:59, 9:17, 9:21, 9:37, 9:28, 9:16, 8:57, 9:22, 9:16, 9:33, 9:41, 10:30, 9:35, 9:32, 3:04)

Karen asked me to join her on her 20th marathon.  Since I was already trained I decided to run.  I saw Lowell and Smooth on the bus.  It was wonderful to catch up!

Karen and I started together, but she left me around mile 2/3 and I didn't see her again till the finish.  I knew I wouldn't PR on this course, but I definitely underestimated the hills.  I really enjoyed the scenery and felt like I ran smart.  Nutrition and water intake was 100% on point.  We had cool and overcast weather....even a tailwind.

I was leap frogging with a young girl.  I noticed she started to fall behind a bit and motioned for her to run with me.  I ran the last 3-4 miles with her and we finished together.  We didn't talk a lot, but it was nice to have the company.  I saw Pam Bodtcher at the finish.  She said, "you make running marathons look so easy."  That was very nice of her to say.  Tim and Carter came after the race.

This was a small race...only had 900 runners for the marathon.  I had a really great experience (the cool weather was a major factor).  I ran the same exact time at Mt Charleston.  It is time to go back to the drawing board for training though.  I'm no where near a BQ.

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

4 miles on the home TM - RECOVERY/STRENGTH

TT:  39:10  AP:  9:48

Lifted first then ran.  Legs were toast by the time I started to run....not good.  Very stiff and creaky.  Peroneals bugging.

3x

bridge

adductor squeeze

push up

clam

calf raises

squat with overhead press

low squat slide with band

SL DL

backwards lunge

SL squat

sumo squat

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

STRENGTH/YOGA

Legs very sore from yesterday

3x

trx crunch

trx side plank up/downs

shoulder press

front/side raise

bicep

tricep

trx row

trx tricep

trx bicep

trx T

bicycle

superman

plank slide

tricep dips

calf raises

adductor squeeze

Weight: 0.00
Slow milesFast milesTotal Distance
5.400.005.40

Backwards silo route--RECOVERY

TT:  55:26  AP:  10:18 (10:46, 10:27, 10:20, 10:00, 9:53, 3:58)

Weight: 0.00
Slow milesFast milesTotal Distance
8.000.008.00

8 miles on home TM - RECOVERY

TT:  1:23:34  AP:  10:27

My legs feel like trash.  It would have been foolish to try any speed work (high hamstring and peroneals still bugging).  So I checked my ego at the door and just ran really slow. 

3x

squats

walking lunges

clams

foam roller abs

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles on home TM - SHORT/EASY TEMPO

TT:  1:07:45  AP:  9:41

I wanted to do a little speed to try and shake the rust from my legs.  

3 mile WU

3 mile tempo (6.3-6.7)@ 9:31-8:57

1 mile CD

High hamstring still bugging, but peroneals felt way better.

Long foam rolling/stretching session.  100% on EXTRAS this week.

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on home TM-LONG WITH EASY TEMPO

TT:  1:36:05  AP:  9:36

4 mile WU @ 10:00/9:50

Pick up CArter from basketball

4 mile tempo @9:30/8:55

CD till hit 10 miles

Legs still feel very heavy.  High hamstring still bugging.

3x

bridge

adductor squeeze

clam

foam roller abs

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

STRENGTH/YOGA

3x

split leg lunge

hammie roll out

paper plates

monster walk

plank row

copenhagen addcutor

squat on bosu

pullover on bosu

trx row

trx tricep

trx bicep

trx W

bicycle

foam roll/stretch

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles on home TM--RECOVERY

TT:  49:22  AP:  9:52

3x

side lunge

SL squat to lunge

shoe laces hammies

push ups

adductor squeeze

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

2 mile shake out run on home TM - SHAKEOUT

TT:  19:16  AP:  9:38

Yoga

Weight: 0.00
Race: AF Canyon (13.1 Miles) 01:47:50, Place overall: 522, Place in age division: 36
Slow milesFast milesTotal Distance
0.0013.1013.10

TT:  1:47:50  AP:  8:13 (8:25, 8:27, 8:29, 8:14, 8:12, 8:03, 8:25//, 7:48, 8:21, 8:20, 8:35, 8:24, 7:45)

I wasn't sure what to expect from this race since I have just run two marathons.  I feel like I've barely run since Utah Valley, so I was just happy to be here today.  Collette texted me last night about going to the race together.  What a great surprise!  We rode the bus up together.

I started very slow because I didn't want to Fly 'n Die.  I kept holding back and wish I wouldn't have.  I missed my course PR by 10 seconds :(  I dropped by GU somewhere and had to stop at the mile 7 aid station.  It totally cost me 20-30 seconds to open my GU and eat it (and it was a gross flavor).

Once I excited the canyon, I decided to push as hard as I could.  My first half of the race, my AP was 8:16 (down the canyon).  My second half of the race, my AP was 8:11 (flat).  I need to be a better down-the-canyon runner.  I saw an aquaintance about mile 12.  She kinda drives me crazy and I went right past her.  I knew I had to go to puke zone to keep her at bay.  It was my fastest mile of the race.  

I hung out in the finish chute for a minute to video Collette coming in.  I saw lots of friends!  Then Carter started his 5k.  He only wanted to run it to get the free Kneaders french toast.  He did a great job!  6th in his AG.

Post race, I'm feeling quite sore.  I must have run harder than I was in shape for.  I'm pleased with my time all things considered.  But I'm ticked I missed my course PR by 10 seconds (I should've looked up that PR time before the race).

I need to decide if I want to run St George.  Today is maybe not the day to make that decision :)

Weight: 0.00
Slow milesFast milesTotal Distance
3.200.003.20

TT:  33:16  AP:  10:24

RECOVERY

Lots and lots of recovery.  I didn't wear my orthotics and the cuboid definitely bugged.  I felt very rusty and creaky.  Hamstrings still tight.

3x

Squat

Curtsy lunge

SL DL

Side plank with leg lift

Wall sit with ball abduction

fire hydrant

Hip drop on stair

Copenhagen

Clam

TRX bridge/hamstring

 

Weight: 0.00
Slow milesFast milesTotal Distance
2.150.002.15

TT:  22:51  AP:  10:38  - 300 N

RECOVERY

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TT:  46:29  AP:  9:17 - Manila Pond backwards

3x

Squat

trx lunge

trx DL

Monster walk

Hip hinges

Rectus femorus

C's

adductor squeeze

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

TT:  35:50  AP:  8:57 - Pumpkin truck

UNPLANNED TEMPO

60 minutes yoga

Weight: 0.00
Slow milesFast milesTotal Distance
6.300.006.30

TT:  1:02:38  AP:  9:56 - walmart roundabout

3x

c's

trx bridge/hamstring

trx hamstring/adductor

hip flexor

foam roller abs

Weight: 0.00
Slow milesFast milesTotal Distance
6.100.006.10

TT:  57:44  AP:  9:28 - MCT with Janice.  Legs felt VERY heavy

 

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  32:22  AP:  10:43  300 N

RECOVERY

3x

Foam roller abs

side lunge with slider

hip flexor

bohemian lunge

 

100 bridge

100 crunch

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

TT:  1:06:35  AP:  9:30 -- Walmart roundabout loop

I wanted to make this a fasterish run, but I was DYING trying to hold a 9:30 pace.  Yikes!

20 minutes yoga

3x

chest press

skull crusher

fly

seated row

tricep kickback

bicep curl

shoulder press

front/side raise

tricep with bar

push up

standing butterfly

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

STRENGTH and YOGA 

3x

Trx squats with bands

Monster walks 

Walking lunges

Abductor lifts

 

Squat with band and ball

SL bridge

Deals lifts

Triangles

 

30 minutes yoga

Weight: 0.00
Slow milesFast milesTotal Distance
4.750.004.75

TT:  45:22 AP: 9:33

 

JUST RUNNING:)

 

I felt way better today than on Wednesday.  I should’ve brought water.

 

3x

Back lunge with slider

Foam roller abs

SL bridge 

Stair jumps

 

Tricep bar

Bicep

Front/side raise

Trx tricep

Trx W

Weight: 0.00
Slow milesFast milesTotal Distance
4.300.004.30

TT:  43:12 AP: 10:03

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TT:  56:01. AP:  9:15 —10:25, 9:20, 8:52, 9:17, 8:47, 8:43 (that 9:27 included a photo stop).

Ran with Janice and it was 72 degrees when we started.  But I felt great....best I’ve felt in awhile.  Super pleased with my times!!

 

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

RECOVERY

TT:  41:38. AP: 10:31

It was significantly cooler this morning.....hallelujah!  I felt stiff and creaky.  Shins tight.

I won’t be able to get as many extras this we as we have family staying with us.  Darn it :/

Chiropractor adjustment today.

Weight: 0.00
Slow milesFast milesTotal Distance
4.300.004.30

TT:  39:37 AP:  9:13—10:04, 9:16, 8:51, 8:22, 3:01 Pumpkin truck loop

I was feeling slightly stressed last night and this morning, so I was grateful that I was able to run this morning.  Through in some surges down silo road and down pioneer house road.

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

TT: 1:10:26  AP: 10:03

Golf course-100 east.  I felt so clunky and had to put out so much effort for such a slow AP.

3x

Foam roller abs

Hip hikes on stairs

Side lunge with slider

Glute squeeze with ball and Superman 

Bohemian 

 

 

 

100 crunches 

100 bridges 

Adductor squeeze

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TT:  57:26 AP: 9:33

I ran before, during and after Abby’s Steel Days 5k.  She ran a PR today-22:17!!!!  So proud of her.

I however felt like crap.  High hamstring bugging.

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TT:  1:01:25 AP: 9:35 —golf course loop

Janice canceled, so I ran later and it was warm.  I didn’t feel like I was going to die.

3x

Squat

Side half plank with clam

SL bridge

Adductor pulses

Foam roller abs

Hip hikes

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  29:23 AP:  9:57

SO hot...blah!  I was not feeling any motivation this morning!  I had a chirpractor adjustment last week.  My ACL knee locked up again.

3x

side lunge with slider

back lunge with slider

SL DL

Ball obliques

LLL

Weight: 0.00
Slow milesFast milesTotal Distance
5.800.005.80

TT: 57:48. AP:  9:58 --Discovery Park/Evergreen Park loop

SO HOT!  I had a few walk breaks during mile 5.  SWEATY!

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Yoga

Weight: 0.00
Slow milesFast milesTotal Distance
8.350.008.35

TT:  1:22:26 AP: 9:52–MCT loop

Meh...hot and muggy.  I’m so abnormally slow right now.

3x

Foam roller abs

Squat with ball

Triangles with band

Hammie rollout

Walking lunge

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Weight: 0.00
Slow milesFast milesTotal Distance
3.501.505.00

TT:  43:17. AP:  8:38 - 400's on the LP track with Janice.  It's been since 2014 that I've done speed work on the track.  I didn't sleep well last night because I was nervous.  I've been having serious thoughts regarding my running.  I'm wondering if my time is over...if I need to focus my efforts on other things.  But Janice texted, so I thought I would go.  I had NO expectations.  I was just going to run hard, but not all out. 

I'm feeling happy about this experience.  My times are SO MUCH slower than in 2014 (1:30's).  But I have a starting point and I don't feel injuryish.

1 mile WU - 8:48

6x400 (200 RI)

1:45, 1:52, 1:48, 1:50, 1:49, 1:49 (hard, but not death.  Could've done more)

CD till I hit 5 miles

3x

squat

eccentric hammie

RDL

60/60/60

foam roller abs

side lunges

1x hip work

LLL

clam

feet together clam

firehydrant

donkey kick

penguins

russian twists

bicycles

supine marching

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  31:41 AP: 10:32–new route straight through new neighborhood.  We were at Lagoon yesterday and I was so tired this morning.  So I started later and it was HOT!  But I felt alright.

 

3x

Trx w, bicep, tricep, t 

Shoulder press

Bar triceps

Bicep curl

Skull crusher

Lateral/front raise

Upright row

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

TT:  1:32:42 AP: 9:22 - JRP with Karen and it felt surprisingly good!

3x

trx lunge

trx DL

trx crunch

trx side plank up/down

trx pull up

hammie roll out

bicep curl

shoulder press

skull crusher

lateral/front raise

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TT:  1:00:13. AP:  10:22. Discovery park loop

Super stiff and creaky.  Should've gone slower because my HR was high.

3x

KB squat

KB side lunge

KB SL DL

LLL

trx pull up

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TT:  52:12 AP: 10:07--MCT

Ran into Tam on my way back.  yoga

Weight: 0.00
Slow milesFast milesTotal Distance
2.502.004.50

TT:  38:29. AP:  8:40

8x400 (1:55, 1:53, 1:52, 1:51, 1:49, 1:49, 1:48, 1:48) - 1:50 average

Felt alright, but slower than last week.  STressed about leaving for girls camp

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Easy 2 mile hike around Legacy Lake at Heber Valley Camp.  Beautiful!

Weight: 0.00
Slow milesFast milesTotal Distance
3.500.003.50

TT:  36:54. AP:  10:55 - 7719 feet elevation

Run around Legacy Lake with Abby at girls camp.  I could totally feel that elevation.

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TT:  1:00:17. AP:  9:56 - MCT

I could feel the heavy eating and lack of exercise at girls camp.  Super stiff and creaky.

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

Weight: 0.00
Slow milesFast milesTotal Distance
11.000.0011.00

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

 50 pull ups

60 push ups

100 squats

100 crunches

 

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

I’ve felt like crap lately.  Crazy migraines.  Crazy high heart rate.  Not sleeping well.  Major weight gain. I’ve taken some time off...I just couldn’t do it anymore.  I’ve made an appointment with a specialist.

TT:  28:07 AP: 9:21

High hamstring bugging 

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

TT:  42:14 AP:  10:33

Iron Mel kept posting about going to The Bearded Trainer and what a difference it has made in her training.  So I tried a free class and loved it.  It reminds me a of TRX.  Plus everyone was SO nice.

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

TBT 60 minute class

Weight: 0.00
Slow milesFast milesTotal Distance
4.400.004.40

TT;  43:48 AP:  9:58–pumpkin truck/pioneer house loop.

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TT:  48:39 AP: 9:43–up pond road to MCT—high hamstring still bugging 

60 minute TBT class 

 

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

4x

 

Squat with ball

SL DL

Split leg lunge

Foam roller abs

LLL with band

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

TT:  44:49 AP:  11:11–pumpkin truck loop—really worked on cadence.  But after my run, my watch said it was only 161 :(

60 minute TBT class

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

TT:  40:35 AP: 10:08 —out/back on 300N.  Worked on cadence again but this time listened to a 180bpm playlist.  This time it was 169.....a slight improvement!!!!

60 minute TBT class—legs

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

MCT—TT: 1:05 AP: 10:50 Cadence: 170

Early morning run.  Quads CRAZY tight.  I had to stop and stretch a few times.  No 180 bpm playlist, but really focused on cadence.

Abby won the BYU Autumn Classic freshman/sophomore race!!!!!  Wowzer, she lead from the beginning and did an amazing job!  And she earned her varsity letter.  It was a great day.

 

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TT:  49:50 AP: 10:02 —MCT right to left. HR:  166 Cadence:169

60 minute TBT class 

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Squat with ball

SL DL

Split leg lunge

Foam roller abs

LLL with band

Trx T

bicycle

 

Stretching and yoga

Weight: 0.00
Slow milesFast milesTotal Distance
8.400.008.40

TT: 1:23:47 AP:  9:59 Cadence:  168

Talk on the street is that the BQ’s are going to get faster.  That means I’ll need to cut off 20 minutes from my current PR.  I think I’m out.  It just seems too overwhelming and I gave too many injuries.  I’ll still run, but no more BQ attempts.  I’m sad.

Pm: TBT class

Weight: 0.00
Slow milesFast milesTotal Distance
6.200.006.20

TT: 1:07 AP: 10:59–Walmart 

Squat

Lunge

Side lunge

Monster walk 

Crunch 

Side plank up/down 

March

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

In Boise to watch the Bob Firman XC!  Go Abby!  Go Caveman!

TT:  40:27 AP:  20:28

Weight: 0.00
Slow milesFast milesTotal Distance
6.200.006.20

TT: 1:07:28 AP:  10:53 HR:  159–Walmart loop

60 minute TBT class

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

4x

Trx SL squat

Trx tricep 

Trx biceps

Ball chest down butterflies 

SL bridge on bosu

Trx side plank up/downs

Weight: 0.00
Slow milesFast milesTotal Distance
10.600.0010.60

TT:  1:64:17 AP:  10:44–MCT

Blah....didn’t feel super great.  High hamstring bugging.

60 minute Tbt class

Weight: 0.00
Slow milesFast milesTotal Distance
5.100.005.10

TT:  59:92 AP:  11:34–Phillipi’s road to Discovery Park

Felt better going slower.  Diagnosed with adrenal fatigue yesterday.  Lots of new supplements and no more sugar.

TBT class

 

Weight: 0.00
Slow milesFast milesTotal Distance
1.000.001.00

5x

KB squat to row

Push up

KB swing 

Run

Weight: 0.00
Slow milesFast milesTotal Distance
5.800.005.80

TT:  59:59 AP: 10:21–Highland Gardens

High hamstring bugging 

TBT 60 minute class

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

3x

Sumo squat
Sumo squat up/down on each toes 
Squat
SL glute bridge
Squat with lateral leg lift
Squat with tap
 
Fly on ball
Torso twist on ball (hold dumb bell with both hands)
Side crunch on ball
Bicep curl
Hammer curl
Tricep bar
Tricep dip
 
Burnout:  Bridges / adductor-15 down

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

45 minutes on step mill

60 minute tbt class 

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

45 minutes step mill

squats

bridges/adductor 

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

10x

100 jump ropes

10 weight ground to overhead 

10 pushups

squat

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

60 minute Tbt Class 
 

50 minutes step mill

3x

leg press

calf raises 

Adductor 

abductor 

bicep curl 

tricep kick back

shoulder press

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

3x

 

SL squat

Trx hammie/adductor 

Curtsy lunge

Trx row

 

Walking lunges

Hammie rollout

Side lunge

Trx side plank up/downs

 

Bicep with band

Skull crusher

Shoulder press

Y on ball

Side crunch on ball

 

Bicep curl

Trx tricep

Front/lateral raise

Star on bosu 

Trx crunch

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

60 minute step mill-3x5 minute hard 

60 minute tbt class 

Weight: 0.00
Slow milesFast milesTotal Distance
1.200.001.20

With Tim

 

3x

SL squat on bosu

Bicycle 

Side lunge 

Arms on ball

Squat to back lunge

Bicep 

 

Bridge to adductor 

1.2 mile run on TM

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

60 minute step mill

60 minute tbt class 

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

30 minute step mill

60 minute tbt class 

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

25 minute step mill with 4x1 minute sprint

60 minute tbt class 

Weight: 0.00
Slow milesFast milesTotal Distance
1.000.001.00

30 minute walk

30 minute yoga

Weight: 0.00
Slow milesFast milesTotal Distance
1.000.001.00

3x

Split squat
SA squat thrust
SA SL Row
Chest press Alt leg drop
Bicep curl to lateral raise
Tricep dip
side lunge with paper plates 
 
20 minute walk on TM
100 crunches

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

7 miles of walking around Washington DC

3x

Split squat
SA squat thrust
SA SL Row
Chest press Alt leg drop
Bicep curl to lateral raise
Tricep dips
side lunge 

Weight: 0.00
Slow milesFast milesTotal Distance
1.000.001.00

Walking while Abby runs

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

3x

Squat with bar
Pull up on bar
Lateral raise
Dead lift
Tricep
Squat to back lunge
Shoulder press

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

3x

Ball squats
Monster walks
Hammie shoe laces
Fire hydrant kick outs 
 
Shoulder press
Tricep bar
Bicep
Row
Front/lateral raise
Trx tricep
Bicep bands

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

2 mile walk

tbt class 

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

2 mile walk 
3x

Squat to overhead press
Back lunge with weight overhead
SA squat thrust
SA SL Row
Chest press Alt leg drop
Bicep curl to lateral raise
Tricep Trx 
side lunge with paper plates
adductor squeeze 

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

TBT Class--rowing and ski machine class

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

45 minutes strength

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

45 minutes strength 

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

30 minute step mill

TBT class 

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

TBT class

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

2 rounds

ground to overhead press

row

lying press

abs

jump squats

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

TBT class--new phase

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

30 minute walk and yoga

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

60 minute TBT class.  I had an Inbody scan done again (last one was 1 month ago) and I was down 2% body fat.  Yeah!

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Slow milesFast milesTotal Distance
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TBT Class

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Comments
From Smooth on Mon, Jan 13, 2020 at 12:50:16 from 75.169.154.182

Hi Toby! Glad to see you were still blogging. Just want to let you know how much I love and appreciate you!

We love receiving your Christmas card/letter. We think the world of you and Tim (Bishop) and your growing kids! :)

From Toby on Mon, Jan 13, 2020 at 13:03:16 from 166.137.8.31

Smooth!!!!

How are you dear friend? Thank you for reaching out! Iím not running right now (adrenal fatigue), but am going to a weight lifting class 3-4/week. Itís been fun to try something different. But I miss running and all my running friends!!!

So glad to see you are still pounding the pavement! Love you!!!!

From Smooth on Mon, Jan 13, 2020 at 13:25:59 from 75.169.154.182

Karen does weight lifting with Amanda Ashby who was a champion in a bodybuilding contest last year. You girls are amazing!!!

So happy to hear you're having fun trying different things. You're always improving and meeting challenges with such positive attitudes. I love you! Thank you for your wonderful example!

Slow milesFast milesTotal Distance
852.85155.801008.65
Weight: 0.00
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