Met MacK and Travis at 9am this morning. 5F.  Roads were still jacked up.  Tyler bailed in favor of the treadmill, and it turns out that might have been the better choice.  Trying to do a tempo on ice and snow is not fun.  We went from the Salem Stk Ctr to Chevron, past the SHHS, down that farm road to SF.  Travis and I started our tempo after 3.64 miles.  Mile 1 6:36, net downhill, Mile 2 6:44 (flatish), Mile 3 7:06 uphill on the highway dodging in and out of the snow, Mile 4 6:36 net downhill, .51 in 3:15, or 6:26 ave pace.  It was really hard to keep going.  Footing was so unsure at times, I obviously couldn't keep desired pace.  It was character building, though!  Not as much slush thrown up on me from the cars because it was too cold for slush.

Slept in, VT appt, then PT appt.  Did 5 min bike and lunges 6 ways slow then fast, ham lunges 3 ways, total gym, ball grab exercise, stretching, then went out to run.  Orrock taunted me that running 8 miles in 60 min would mean I am back on track, so I couldn't let that challenge stand.  I was actually running 65 min and did 8.94 in that time, 7:16 ave pace.  Did 35 min elliptical in afternoon.

Ran a progression run.  Basically an easy run with the last 3-6 min very fast (s/b 5k pace).  Did this with Tyler and Travis, though started the run with Mack and Holly as well.

Tyler and Travis were able to break 6:00 for the fast bit but I was not.  Did last mile in 6:08.  A combination of not being able to control breathing and legs not feeling the love.  I am pretty upset about not being able to go sub-6:00.  I know I just need to keep putting in the work and my legs and lungs will eventually cooperate.  Perhaps if it would be above freezing every once in a while that could help. 

Ran from Crisps around SF ballpark.  I forgot my ear covers and it was so cold I almost bagged the run at 1.5 miles, but kept going and it warmed up enough that I was fine by 3 miles.  7:46 ave pace.  Wanted to keep today more mellow than Monday, when I ran my "easy" run a bit too hard, and cross trained, and perhaps those affected my Tuesday run?  Have a hard tempo tomorrow and want to do well.  Or at least not embarrassingly poorly.

Met Tyler and Travis in Salem.  Warmed up 3.46 at 8:16 pace.  10F so really too cold for a tempo, but I was grateful the guys were willing to do this one with me. 

Started at the five mile square corner, so started with a bit of downhill.  Was hoping for 6:26 first mile and to drop from there.  Didn't really know what to expect.  Miles were 6:16 (easy to get in the groove with a downhill at the start, 43 ft drop), 6:13 (feeling good, flat), 6:09 (felt ok first half, just hung on for second half, another flat mile).  Tyler led the group, Travis and I generally kept up.  Was nice to run in a group for this.  6:13 ave pace with negative splits, I am very happy.  I prayed for a decent run this morning, I don't think I could have emotionally handled three bad hard workouts in a row, but I wouldn't have asked for it to go that well.  I am grateful.

My breathing was the limiting factor.  Have some mucus in the way, just try to keep breathing at a decent rhythm.  3.42 cool down.

Will have massage today, and core this evening. 

Met Mack at classic skating.  She and I were in our best spandex racing outfits (not really, jeans all around).  The kids races started the fun.  My boys, who got inline skates for xmas, raced the boys race.  I ask the dj if there would be an adults race, and he announced one just for MacK and I, so we could show the competition what's what.  

Eventually 5 women toe the line.  Well, I was actually the only one "toeing" the line, I used the rubber brake as a push off mechanism.  MacK and I assess our competition.  I am feeling not so confident as I do in a foot race.  The MC asked if 2 laps for the race was sufficient.  MacK said she would just be warming up, but I knew some humiliation was on the horizon, so I said 2 laps was just fine.  Ready, set, go.  And the other women are off, and I clumsily follow.  I am the clear biggest loser 1/2 lap into it, but I am trying to go as fast as I can without falling.  I survive a near slip, and finish dead last.  I guess roller derby is not in my near future.  Darn.  Mack did much better, with a 3rd place finish.  I think this was one of her most proud moments!

The evening of skating has to be worth a couple miles of cross training, right??? :D

Also: earlier in the day, did 8.5 in 7:41 ave pace, up and down provo canyon. 

18 mile long run with MacK in 8:02 ave pace.  At times the bad air made me feel like I was sucking wind.  It was quite cold (8-12F prob) and was so glad I wore hand warmers.

Rolled when I got home.  Both IT bands and adductors are tight.  

Core in afternoon. 

Had root canal today, so switched my M-Tu workouts.  Which meant 90 min easy run today for my hard workout.  7:59 ave pace.

Went to PT.  My bottom of my feet and shins have been slightly niggly, so Orrock taped them and said if the tape job made them feel better, then it means I need a new orthotic prescription.  I am typing this up on Wed, and so far, my shins have felt ok but the bottom of my feet are niggly.

No pain from root canal to speak of--good news! 

Ran in my Ghosts for the first time.  Felt fine, even with the taped feet.  No pain from root canal, but I ran easy to make sure blood wasn't pumping fast. ave pace 7:47.

Skiing with Luz in the PM.  It was fun, except for my toes going pre-frost bite.  And the burn, oh the burn in my thighs while trailing her on the blacks got embarrassing at times.  I love skiing.  When I am in training, mode, though, it is scary.  I am afraid a leg is going to snap off or a knee will go out.  I did feel some weakness in my left knee and backed off.  Seems to be just fine.

Core workout in PM and stretching/rolling. 

Met MacK after kids got off to school.  We ran the Payson loop.  Felt good.  Almost got eaten by a dog, who was snarling, chasing me and barking as his owner was telling us that he wouldn't bother us.  I yelled at the owner, "He is bothering me."  Then I almost broke out in tears.  It is downright scary.  I don't like meanish canines.  Yesterday, I had a yappy dog chase me right in front of his owner, and that little dog wasn't scary but was just running with me.  I had to turn around and chase that little dog into its house.

I did my lunges, etc (PT exercises) and some stretches after I got home. 

Woke up from an early morning text at 3:40, couldn't fall back asleep.

Met Travis and did 3.4 mile warm up, then 8x90 sec hill repeats, resting on downhill.  Last time I did this workout was last year with Melody and clan.  I was so sore after the workout, I never did it again.  So this time I tried to not go out too fast on the first couple, and to take the downhill very easy to minimize soreness.  I also took an icebath when I got home.

Did this workout on Harry's Hill, the stretch was about 7.2% average grade, with it being steeper in the first 1/3 of the 90 sec.  I ran it at about 5k-10k effort.  Hard, but not trying to kill myself off.  I was still faster in the first couple than the rest, but not dramatically.  6:55 ave pace for uphill fast bits.  Then nice cool down.   

Dropped off car at Dentmaster's in Lehi to get a ding out, then ran in Lehi to my mom's house.  She lives by the Jordan River Parkway!  So fun to run on that for a while.  It is pretty there, even in it's frozen tundra state.  7.21 miles in 56 min, 7:46 pace. 

Later that day did 3 rounds of laser tags w/ the kids, Kangaroo Zoon, and all you can eat pancakes at IHOP (not a good choice).

Slept with no alarm--it was heavenly.  The only problem was it made my run eat into my day quite a bit.

Started my run at 8:30 at 31F.  Got colder in the SF riverbottoms but was 35F and a bit sunny by the end of my run.

Plan was easy long run but 2-4 miles at half marathon pace at the end.   

Clay was there to taunt me on Zephyr and up Powerhouse, but he was booking it so I couldn't even get him by gu corner.  Then he wouldn't give me the satisfaction of starting before so I could catch him. :P  I kept pace easy because I knew the end would not be easy.  I am not sure I want to include the Zephyr hill in any fast finish runs in the future, it is so hard.  But I don't have a choice unless I want to plant water in Payson.

Anyway.  Started my 4 mile fast finish up Powerhouse.  Here's how it went and elevation changes:

Mile 1: 6:22 (40 ft drop)

Mile 2: 6:24 (15 ft drop)

Mile 3: 6:39 (63 ft gain, Zephyr hill and most of the way to the corner)

Mile 4: 6:23 (gain to the corner, then downhill, net 8 ft drop).

I felt pretty crappy in mile 3, not surprising given my lack of love of hills and it just is discouraging to slow down, but I was proud of not giving up and my mile 4 bounce back.  Overall 6:27 ave pace.  Wanted 6:25, but glad to break 6:30.

.26 slow cool down to car. 16.26 miles total, ave 7:31 overall. 

I am doing the St. G half next Saturday.  I am not yet in racing form, but my coach said I could run it as a "fun run".  Given that I am only half in shape, I am not sure how much fun will be in the run, but it will likely be in the first half of the race :D  Should be interesting. . . I am just hoping for good weather.  So far forecast is 35F low, 55F for a high. Sounds good to me.  Nudge it up a bit more for shorts, though, eh? 

Will do core and some ellip tonight. 

Ran with Mack, Holly and JenH. 8.31 at 7:52 pace.

Met up with Travis, MacK and Holly.  Ran 30 min with all four, then dropped off Mack, then another 15 with Holly, then dropped her off.  Then Travis and I went on canal road toward Payson.  It seemed to get colder (run started at 32, ended at 31F), but it was just my gloves weren't quite enough for my hands.  The run today was 60 min easy, then 10 min DUSA progression.  I wanted to start at 6:40-6:30 and drop from there, last 1/4 mile really hard.  At .5 mile into it we were averaging 6:16, then the first mile split was 6:10 (good, this is a progression run).  I plateaued at 6:10 for the next 1/4 mile and had to go to the bathroom so I did a quick squat at .25 miles, letting my watch run, so it was a quick stop by the time I started going again the lap pace was 6:48.  Got it down to 6:14 before the 10 minutes were up.  Because I did a quick pit stop, I was able to push the last 1/4 mile hard, but the ave pace doesn't show it.  The pit stop was lame, but the pace was nice!  Our last fast finish I was just supposed to do 3-6 min, so we did one mile and I did 6:08, and that was giving all I had.  This workout today was much better.  The amazing thing is that I was trailing Travis.  That kid can run. 

Had a bad night of sleep.  Bleh.  Met Mack and did our Payson loop, I like that loop.  

9.29 in 7:52 ave pace.   

26F at start 22F at the end. Met Travis.  Warmed up 3.14, including a stretching and potty break, then started a 3 x 2 mile tempo interval workout.  This is my hardest workout by far, maybe with the exception of the 35 min steady state.  If I am in shape for 1:25 this Saturday, then I should be able to do this workout no slower than 6:21.  So I was gunning for 6:20 pace, since that sounded hard enough!

First rep 6:15, 6:17.  Felt good, Travis and I were right together, not pushing too hard, in 5 min rest I stripped off one shirt (one remained), my heavy gloves (my light gloves remained) and ear cover. 

Second rep: 6:12, 6:15 Felt really good on this one, felt like I was holding back, Travis felt back a bit but caught up before the end, 5 min jog

Third rep: 6:15, 6:13, First mile went ok, except Travis was ahead by 2-3 seconds at the one mile mark, second mile Travis pulled up at about 1.4 miles, and at that point I was feeling it and hovering around 6:20, but I thought no way was my last mile going to be my weakest, so I pushed through it and got a good split

I feel like I am coming back!  Hopefully soon this will be marathon pace--it needs to be, but baby steps.

Shorter cool down (just 1.26 miles).

Dynamic stretching after.  Ice bath.  I feel wiped out and will hit the bed for a nap soon. 

7.52 in 7:59 ave pace. 

PT appt--worked on right ham and adductor, and left knee/lower itb.  exercises 

Warmed up 3.2, a bit with myself, a bit with AmberG.  Was 34F but sun was out and it felt warm enough for shorts, so I did shorts, singlet, thick knee highs for arm warmers and dollar gloves.  Yesterday Clyde told me he thought the whole Utah Elite running team would be there, including Stephanie Talley, and I thought I didn't have a prayer with her in the field and me only in half shape.  So that kind of took the pressure off.  Also saw and chatted with RAD and the way cute preggie KellieS, who I recognized from her preggie profile.  She was going to do the 5k.

7 minutes before the race start, I was frantically looking through my backpack for my car key, to put my backpack away, and TylerS said hi.  He ended up helping me tear through my backpack, and did the clear thinking for me, and found my key in my coat I had warmed up in.  I don't know what I was thinking. When we were looking through the bag I found my race bib, which was still not on my singlet (oops).  So I got to the start line with 1.5 min to spare, barely remembering to take my last long sleeve layer off.

My strategy was to just keep an eye on #1 girl for the first mile to just see what's up and if I have a prayer.  I thought I might be able to sustain 6:30.  I have barely been able to do this for a 4 mile tempo, but a bit lower elevation, a bit warmer temps and race magic would hopefully make it feasible.  Besides being above 1:25 is different than below, for where I need to be right now.  I will give splits by mile marker, though the miles marked fluctuated a bit between being dead on with my gps, and several seconds long and short.   So perhaps I shouldn't have lapped the watch but I did, so that's the way it is.

Mile 1 -  6:25 started out a bit too fast, but tried to calm down and keep it a decent pace.  This mile felt ridiculously easy.  One girl ahead of me.  Didn't look like Stephanie Talley, going to fast to approach, ended up being Ericka Schramm

Mile 2 - 6:23 still felt easy during the first half mile, then started to feel like a half marathon race pace, not easy not too hard. 

Mile 3 - 6:24 closing a bit on Ericka, I meet a guy from Cedar Hills who's friends with TylerS

Mile 4 - 5:59 (this is one mile that measured short by gps, 6:12 pace per watch), catch and run with Ericka,

Mile 5 - 6:14, somewhere around here I take the lead

Mile 6 - 6:12

Mile 7 - 6:26 sucky steep, but thankfully short uphill at the beginning, watch said 7:30 pace at the top, but gradually brought that sucker down.  Throughout the race I allow myself to take it somewhat easy up hills, thinking "this is just a fun run", a luxury I won't have in future races.

Mile 8 - 6:14, have a lead, but Ericka's behind and I am starting to get nervous about keeping pace

Mile 9 6:36 (this one measured long, but still) this was the suckiest mile of the race, knowing I was going away from the finish line, a bit of uphill, and still many miles ahead.  I am the rabbit being chased! 

Mile 10 - 6:13, much better

Mile 11 6:24, I am confident at this point I am winning

Mile 12 6:27, starting to get hard, but trying to keep splits where I want them

Mile 13 6:18, hard mile, but in mile 12 and 13 I felt like I could have pushed harder, but didn't feel motivated to dig for it.

.12 in 36 sec, wow watch says 4:59 pace.

Final time 1:22:54, two minutes faster than my estimate, but I am very glad I am at this point.  I still have a far way to go to get in OTQ shape, so I am grateful for this 2 minute gift. 

They had a paper I would have ran through, being the female winner, but a woman came in two minutes ahead of me.  The race officials were very on top of it and did some investigation and confirmed that the woman forgot the 5 mile last loop, so I missed an opportunity to break a tape. I hope to some day.  Have never done it.

I cooled down with Ericka, 2.5 miles, got to know her a bit more.  I'm afraid I wasn't successful recruiting her to the blog.  Hopefully she'll call me up so we can run together when she's in UT county, though. 

Wonderful 10 min massage.  I got some good prizes, but I thought there was a treadmill on the line, but it appears there wasn't?  Still not sure what the story is there.

Cut back week.  Today I could take the day off or go 40-60 min.  I chose to go on the tm for 6 miles, about 46-47 min.

Ran with MacK for an hour, then more on my own.  My hands were freezing! 7:57.

Core workout.

Some easy elliptical while I quizzed Ben for his spelling bee. 

Ran with Mack for .25, but she pulled up because of a bum knee.  Bummer.  I hope it heals soon, for her sake and mine :D

On my own without music and with bigger mittens.  Nice and toasty. 7:41 ave pace.

Exercises at home.  And cleaned my wood floors.  They were embarrassingly bad, which means cleaning them should count for cross training :D 

Catching up on the blogging.  Had a rough time with this 5 mile tempo.  Warmed up just over 3 miles, then started in.  Wanted a low 6:20something pace.  Was 6:20something at the first .25 mark, then my back did this major pinch thing it does a couple of times a year.  Bad timing.  For 1/2 mile every time I tried to go below 6:40 it would hurt pretty bad.  And I still had the rest of the tempo ahead.  I kept trying, and was able to drop pace slowly after 1/2 mile of pain.  Kind put me off skew, though, so an off workout.  Splits were 6:37, 6:31, 6:26, 6:30, 6:18, 6:28 ave pace.  So glad the Beck song, I don't know the name, but goes "Na, na, na, na, na, na, na", came on in the last mile.  It has a great fast beat.  I am glad I was finally get into a good gear, but not the overall pace I wanted.  Back didn't hurt in the last 4 miles, though I was running gingerly.  Also fine in the cool down, but as soon as I stopped it hurt.  Hurt to get dressed, to bend down to put on shoes, to get in the car.  So I got a big time massage today.  Skipped my core workout.  So sad to do that.  

Also inside of my left ankle tendon area ached in cool down. 

Back still achy in the morning, not sure if I would run, thought I would let it warm up and then decide mid morning.  Marion came over to ellip and I ran on the tm, started really slow, and gradually got to 7.6 mph.  Got 7.3 in 59 min. Back felt better after run, just a bit sore and tenuous.  I have been applying heat pad, taking muscle relaxants, and using my back massager.

Was supposed to do 14-16 miles with fast finish (2-4 miles fast).  I had the option of bailing on the fast bit if my back was feeling not 100%.  It wasn't feeling 100%, and I was alone on my run and overdressed so really felt crappy, perhaps part of it was the bad air.  But I stripped off a layer at 14 miles and decided to attempt the fast finish for just 2 miles.  Was supposed to be goal 1/2 marathon pace, so I wanted 6:15.  First mile was 6:16, but second mile stopped to use the bathroom (because I had to, dang it) and kept the watch running, and had a hard time getting back on track, 6:38, even with a fast 1/4 mile at the very end.  Bleh.  I guess its money in the bank, even if its 5 cents instead of the $1.15 I was hoping for.

Here's to a better week this week!

Easy run. 7:49 ave pace. Inside of ankle tendon area still sore, so should go in today to PT if I can get an appt.

19F, a bit of wind, which at this temp feels like more than it is.  Plan was 70 min run easy, with fast finish (6 min).  Fast finish is supposed to be like a 5k race to the finish.  Felt great during easy bit, kept about 7:25 ave pace.  Perhaps the cold kept me hopping.  Wanted a 5:50 for the fast bit, but lost steam in the last half of the fast mile, so got a 6:02.  For the weather, it was definitely equivalent to a fair weather 5:50. 

Feet are taped after a PT appt yesterday with very painful inner ankle and shin scraping.  The left inner ankle sore this morning while running, but got better after two miles.  Not form changing. PT stretched and worked on my neck too.  Neck got a bit crunchy in the last half of the run.  Back still feels a tad weak but no pain since Friday.

Cold morning, and had an 8am ultrasound in Provo, so decided to run in Provo, which sure enough was 5 degrees "warmer" than Salem.  Ran from UVRMC to Geneva then the river trail.  Was hoping to meet up with Sasha, but didn't see him.  Cold but dressed right meant it was just fine. 7:50 ave pace

Did long run today instead of Sat, since today was quite cold, and Saturday is supposed to be much warmer.  I will do my mile repeats on Sat.  Met up with Holly at 5am and ran for 2 hours.  Got in 15.39, 7:48 ave pace.

Core in evening.

 Soooo tired, dragged after lunch. 

7:50 ave pace.  Met up with Ali for a bit, nice to catch up with her.

30F, some light snow falling and on road in places.  Drove to ALA track, ran around it, but it was snowy, so I ran to the SF track, and checked it out but it was snowy, so ran back to ALA, where I had planned to meet Tyler after warm up.  We went on over to the SF river bottoms.  .  There's no flat miles, but there are some that are gradual inclines, so we did the mile repeats on one of those, specifically the fourth mile of the Speedy Spaniard.  The mile starts at 4717 and ends at 4741, a 24 F increase.  Not much, but also add a good 1/4 mile of head wind between .35 and .6 and it makes for a tough mile.  We went up three times and down twice, five repeats total.  Times were supposed to be 5:44 to 5:57.  I was hoping for 5:57 on the track, but on the road is harder for me (yet more realistic racing conditions, a positive).  I get syched up on the track plus I love the 200m splits available to me.  Ended up with almost 5 miles of warm up.  We did 5:55 (uphill, 5:07, .55 rest), 5:53 (downhill, 4:42, .50 rest), 5:54 (6:11, .51 rest--needed to tie shoe), 5:48 (5:04, .49 rest), 6:03.  #3 was hard, and #5 was the mother hardest of all.  5:55 ave pace overall.  Even though I didn't keep desired pace for the last one, it still is a good workout overall.  If I can have a 6:03 fifth or last mile in a 10k in those conditions, I would be thrilled.  About a 2 mile cool down.  Plus, I have my first mile repeat workout in the bag.  Always nice to get done.

15 min in 47F ice bath after some stretching.  Will nap and do core later. 

Ran 6.5 on the TM.  Retaped in the afternoon in preparation for tomorrow's workout.

Did my 4x2000m tempo interval workout in the TM since there was snow last night.

I dislike running the TM, my music seems more boring, it just drags normally, but I haven't done a speed workout on it in over a year.  It actually went really well, and was less boring, I bet because I had more to focus on than the little dot going around in a circle.

TM @ 6000ft elevation, 1.5% grade,Warmed up 30 min (3:75 miles)

Goal pace is 6:00-6:12, 3 to 4 2000m, 400m rest between.  I wanted to do four.  

1 - 9.6 for first two quarters, 9.7 for last three quarters, bathroom break instead of 400m

2 - 9.6 for first quarter, 9.7 for four quarters, 400m rest

3 - 9.6 for half a lap, 9.7 for 3.5 quarters, 9.8 last quarter, bathroom break instead of 400m

4 - 9.6 for half a lap, 9.7 for 2.5 quarters, 9.8 one quarter, 9.9 one quarter.

So just turned the screw a tad for each interval.  Felt good during it, only really slight left ankle issues.

3.75 miles cool down (30 min).

PT appt this afternoon. Left knee and ankle worked over, feet retaped (I learned how to do it myself!).

Way fun lunch with some blog ladies today.  Yum and fun.

Core this evening. 

7.76 in 7:49 ave pace.

Long run today because of travel.  Met Holly at 5am, ran 8 with her, then more on my own, last 2 miles fast finish: 6:17, 6:13. Last mile was hard but I pushed through.  

1/2 of a core workout while waiting for the kids at gymnastics. Way embarrassing and way public.  

Running like a chicken with its head cut off packing at night--that counts as cross training--right?

Woke up at 3am.  Caught a 6:30 flight to San Fran.  Have a 4 hour lay over, so I ran outside.  I was like a kid in a candy store--giddy with excitement to run in the sunshine and in shorts.  Ran from airport south, along the bay.  Then did PT exercises in the airport.  Very dorkish.  On my way to Hong Kong.  A short trip (6 days with travel) with my husband, who is speaking there again.

I'm going to lose my toenail over this one.  Plan was 5-6 steady state pace (6:20-6:32) in a 80 min run.  I did this on the tm, since tempoing outside in unfamiliar Hong Kong wouldn't work too well.  Warmed up 6k, then did 6 miles, started at 6:24 for the first 5K, then increased to 6:20 to the end.  

Core workout am in the weight room.  Increased to Phase 3, stage 3, the hardest of McMillan's series, except only did 21 instead of 25 of the pendelums.  Better luck next time.

50 min easy run in the Kowloon Tong MTR station area, looking for access to the Lion's park area, never found it.  5.75 miles. 

Tons of walking!  Not so impressive Valentines dinner at a chinese restaurant.  Some dishes were good, some were yucky, my bottle of water was $7USD, ouch! 

Did tempo on treadmill. 6k warm up, then 3 mile tempo. Ramped up pace each K.  9.5-9.9 pace (6:18-6:03).  Then 6.16K cool down, for 17k total.

I was supposed to do 40-50 min, so I went outside for one more crazy Hong Kong run, from the Mong Kok area to Yau Ma Tei area.  Saw the Tin Hau Temple and King's Park, where lots of old people were stretching their bones thru exercises, walking and jogging on a tall hill right in Kowloon.  Lots of stairs up the hill to get there.  Some little girl asked her dad in a british-laced english:  Why is that girl not wearing red pants (I was wearing a red shirt and turquoise shorts).  He was trying to answer her and I turned around and told her that I should definitely try to match my clothes next time. They were coming down the hill from a posh apartment complex right next to King's Park.  Time to catch a plane back home.  

I was supposed to do 60-80 min, with 6-8 miles steady state (6:20-6:32). Hopped on the tm and warmed up 2.5, then 6.5 @ 6:31, then more cool down. 10.75 total.

Evening: core workout, Stage 3, level 3 

Met Mack for a run in the am. 6.32 in 50 min.

PT appt: left outer knee, right adductor (knot right in the middle), left ankle area, right ham.  Pt exercises and new tape. I need to check out my blood.  It's been thin (clotting is slower) and I have been having a bit of vertigo - feeling like I am not quite touching ground or like I might lose balance.  I thought it was from excess mass transit and walking in Hong Kong, but its still with me a bit.  But feeling like I am not touching the ground should mean that I should run faster, right?  My PT said that thinner blood might mean I have less oxygen flowing around.   I'm going to request my blood results from my doctor (I had it tested several weeks ago).

My mom entered into holy matrimony for the fifth time at night.  We went to chef's table and had dessert.  I had the molten lava cake with ice cream.  Luckily, nice restaurant means small portions.  Unluckily, the kitchen brought out extra desserts since we were a wedding party.  I had about 1/4 of a german chocolate cake, which was really like a wedge-shaped ganache/mousse concoction with coconut and caramel.  Super fueling for 10k? 

Well, I guess i have to write this up sometime.  

This is my first race on my racing schedule.  I was thinking I'd like to break 38, since that's about where I was in my last marathon training cycle.  Sure, the 10k was hilly, I could see that from the elevation chart, but holy cow, it was hard.

I had my alarm set for 5:05 but woke up at 4:40 with no more ability to sleep.  So got to Ogden 70 min before the race.  Got my number then sat in the car and read a book.  I am reading Firefly Summer, it's about a small Irish town in the early 60's.  The weather was still fair, and pretty warm, about 44F with some wind.  I decided to change into shorts and my singlet, I did this after a 3 mile warm up.  I ran the course for 1.5 then turned around.  I realized the hills were big, but I was still sticking to my time plan. What is it with me and my inflexibility?  I thought that Sariah Long (who won the series 5k) and Stephanie Talley would be there.  I actually thought it was someone else who won the 5k, and their times were not impressive, so I thought I had a good shot at taking the race.  I found out after the race that the 5k is a beast and NET uphill, which explains their times.  

Mile 1 - 6:08, Hard uphill then gradual downhill

Mile 2 - 5:37, steep downhill first half then slight downhill or flat second half 

Mile 3 - 6:07, rolling, but more flat

Mile 4 - 6:37, rolling, just slight net uphill, in retrospect this is the beginning of the end, I should have been able to hold 6:15 on this one, was in first place, but Sariah challenged during an uphill here, I responded and she fell back

Mile 5 - 7:17, uphill, then steeper uphill, my legs are dead so I am pumping my arms, telling myself if I can hold off Sariah through the 5 mile mark, I could make it to the end, she didn't catch me in this mile

Mile 6 - 7:34 (that is just embarrassing) - steep hill at the beginning, then gradual uphill, Sariah catches me at about 5.3, I don't hang on like I should.  I had a hard time keeping strong and shifting gears at the top, net gain of about 100ft

.24 5:39 pace - some downhill to the finish, I didn't want to get passed at the bitter end.  I see the clock at 40:40something, not happy with that!

I introduce myself to Sariah, change my clothes, then find her again and ask her to show me the end of the 10 mile race.  She was nice enough to do that, even though it reduces her home town advantage a bit.   She beat me fair and square today, was stronger and smarter.  I felt a lot better when I learned she is (at least) a two time all american in the steeple chase and even got 12th place in OTQ race for steeple chase.  I feel a bit better.  But that doesn't change the clock.  She said you just can't go by time on these races, and I am inclined to agree.

The 10 mile race is apparently the 10k course with a 4 mile loop added to the end.  So I will be facing these same hills on March 12th.  I will be stronger and smarter!

I need to get serious about my diet, I know I will race better with just 2-5 pounds lighter.

Met JenH for an easy run. 7.85 in 7:39 pace.

Third day in a row, #5 since counting of dietary virtuosity. 

Workout this morning s/b 4-5 x 1000m cruise intervals, at 3:39-3:44, 200m rest.  Met Mack at Loafer, then found Tyler, did warm up, then Mack peeled off.  I switched into light shoes, then we started the workout on the track.

Track was clear of snow/ice.  Temp about 23F, wind about 6-12 mph (12 per ksl.com microcast), and it was headwind on three straightaways. Not bad, you can just feel it when going fast. 

1 - 3:39, started this one a tad fast, 1:16 rest 

2 - 3:41, 1:33 rest

3 - 3:41, 2:04 rest (includes quick bathroom and then a jaunt across icy/wettish grass to the start line)

4 - 3:39, 1:36 rest

5 - 3:40 and done!

Tyler and I took turns on the inside curve.  Neither of us felt like it was as easy of a workout as it was meant to be, but we were on the lower end of the range of target times, used 1:22 marathon time for establishing the target.

Cooled down a bit with Tyler then more on my own.  Felt no vertigo issues during the workout, but did for much of the cool down.  It is like feeling ocean waves, like I just got off of a boat. Weird man.  Anyone else experienced this?

10 min ice bath in 43F temps!  I am a popsicle! 

30 min run with MacK, you read right, just 30 min.  3.83 miles.  Dizzy most of the time.

4.5 mile warm up, then 8x 1 min on/off, 5:44 ave pace, then 3.43 cool down.  Total distance 10.22 miles.  Only minor dizziness during warm up/cool down, but more during the day.

Core in the evening.

I went to urgent care on Wednesday to see if I had an ear infection, that was negative, so he put me on musinex, which clears me up but makes it hard to sleep.  I went to the rheum. Thursday, and he agrees the dizziness may just be a combination of long haul flight, and catching a cold bug, and to wait and see.   

My coach has me peaking a bit for this race, then I'll have a down week next week, and then start up marathon training.  But with cold symptoms, perhaps rain and wind, hilly course, and a dash of dizziness, I think this isn't going to be such a glorious race.  What it will be is a great workout, a great practice for racing hilly courses (like RNR San Diego is), and it will get me out of the blizzard that is supposed to be hitting this weekend up in UT county.  Also, I have been able to have good workouts this week despite the cold symptoms, so perhaps the cold won't bug me much.  There's always race day magic you can count on :D 

Day 8 of nutritional virtuosity (6th day in a row), despite the Fat Boys served at cub scouts.  I did not partake! 

Ran with MacK and battled with cars in the slushy roads. 40 min.

will write details later. am  proud of my effort.

K, I am home.  I just have to say that I think the weather people are over dramatic in their forecasts.  

Woke up at 6:30.  Took Musinex and other meds, had oatmeal.  Checked the weather.  Light rain, low 40's, wind.  On the way to the race I call Amber to discuss wardrobe.  I brought an assortment of clothes in my car.  I got to the race a little over an hour before start.  Picked up my packet, then back to my car.  Met up with AmberG and ran most of my warm up with her.  I know I felt off, and she seemed to not be into the race either today.

Why was I feeling off?  These are not excuses. These are just some unfortunate inputs:  sore throat (sounded froggy), stuffy nose (musinex took care of these two symptoms during the race), dizziness that has been with me off and on for 2.5 weeks, and I could feel it in warm up.  Also the knowledge that this was supposed to be a key race for me, but the weather was kind of crummy, and I was worried about how well I could do. 

Got about 2 with Amber, a bit over 3 overall in the warm up.  I kept running back to my car to modify my wardrobe.  I eventually changed into shorts.  Wore shorts, singlet, my windbreaker, throwaway gloves and my pink brooks launch.  I think the wardrobe ended up being ok, but I wished I had arm warmers instead of the coat, since the coat acted like a parasail in the wind.

There were some long and short mile marks, but I will try to piece the race together 

Mile 1  6:25, has maybe 70 m of red mud after .12 or so at the start, I follow Steve Hooper along the edge and it's not too bad through most of it, I felt good in the race for about .25 miles :D, turned east and had head wind.  Throughout the whole race I battled the wind alone, with the exception of 5 second breaks. When I would pass someone, they would be going too slow, so I would tuck in for a couple of seconds before moving on.  There was a great big group of HS guys ahead of me, but I couldn't catch them.

Mile 2  6:15, .98 lapped at mile marker on this one, I am lead woman

Mile 3 6:14, there is a 180 turn in here, can see Ty is next girl, then Amber, then the Sojourners chick I met before the race (name is . . . can't remember)

Mile 4 6:15

Mile 5 6:12, big hill looming

Mile 6 6:25 uphill, then crest

Mile 7 6:57 uphill and headwind

Mile 8 funky mile split, have 6:45 pace for .81, I think I was trying to get on their mile markers, this was still uphill 

Mile 9 6:21 pace for .94, another funky split, I should really just let my watch run

Mile 10 6:04, finally we do another 180 and there is some downhill and tail wind

Mile 11 6:34 up and over a hill

Mile 12 6:19, down hill, but it was 1.19 miles to get to the mile 12 marker, the .19 was at 6:30 pace

Mile 13 6:11, have been dizzy during the race, but it is increasing towards the end

.3 @ 6:16 pace to finish, including another jaunt in the red mud/dirt. 1:25:10 end time 

I measured it at 13.25, which is the shortest I heard of from anyone.  I guess I am way good at tangents :)  The shortest besides mine was a couple of people at 13.27.  A couple of other people were at 13.4.

Assuming the course was .25, then it was .14 long.  1:25:10 is 6:26 pace for 13.25, so I can take off 54 seconds.  1:24:16.  UPDATE:  BASED OF STEVE HOOPER'S COMMENTS, THERE WAS A TIMING ISSUE.  SO I LOOKED AT MY OVERALL TIME PER MY WATCH, AND SUBTRACTED MY COOL DOWN, AND MY OVERALL TIME FOR THE RACE WAS 1:24:30, subtract 54 sec for the extra length and we get down to 1:23:36, not too shabby :D

This is not the result I wanted, but I did work throughout this course, and I didn't give up, and I had some good miles in there.  I felt at mile 6 what I normally feel at mile 9 ("this race is getting long, my legs are tired"), but I hung in there.  There were no steep hills, mostly 1-2% grades, but it had long stretches up and down, that combined with the wind and rain, made it a challenging race.  Ty came in second a couple of minutes behind, and Amber was third.

I now have a down week before serious marathon training and two-a-days begin.  I need to regroup mentally (let go of the two races that haven't been up to snuff), and I need to get well--kick the cold and hopefully that will make the dizziness go away.

I am in Phase 3-which means I consider running in about every decision I make.  Which means I didn't have any naughty treats after this race.  I did go to a Thai restaurant Saturday night, though, so not 100% dietarily virtuous.

Monday is my b-day, Ben will make me fat free brownies, and Paul will make me a chicken salad :D :D 

Did 3.2 mile hike with the family in Snow Canyon today.  It was fun.  The boys are getting faster (27:40/mile ave including breaks) and less whiny.  They are awesome.

Slept in.  Worst day of symptoms yet.  I slept in, went to work, felt sick, ran when I got home for 40 min on the treadmill, thought I was going to throw up the peanuts I ate two hours before.  Lesson learned--peanuts take more time.  Paul was stressed and asked to take me out to dinner for my bday instead of making me a chick salad, so we went to Bajios and I got a small chick salad.  I was going to get frozen yogurt afterward (it was my bday) but opted out since I was full after dinner.  Watched the first episode of The Pacific (edited) for a special treat before an early bedtime.

Slept in.  5 min ellipt warm up, stretching, then ran 7.9 outside in 60 min before coming back home and cleaning up for work.  Core workout in the evening.  My voice is coming back, and I am feeling better.  Not 100%, but better than Mon.

Slept in again, but only til 6:40.  Then woke up and started the festivities.  It is my middle son, Mickie's 9th bday today.  I decorated his throne (a dining table chair) and the dining room, then made blueberry pancakes and bacon and oj for the crew--I ate two packs of oatmeal.  Met up with Mack for a midmorning 40 min run (5 miles, was gps free on accident).  Then went to Macey's for three dozen donuts, dropped them off at the kids school, then went home. I cleaned house, did laundry and worked.  Then cub scouts from 4:30-5:30 at our house.  Then pizza for Mickie's bday dinner and he requested carrot cake, so I made frosting and frosted that sucker.  I did eat two pieces of pizza (fat patted off with napkin), two pieces of crust, salad, and a piece of carrot cake, so no nutritious virtuosity for me today :)  But lots and lots of fun.  I was hoping to cross train, but I think my whole day was a cross-training marathon.  Glad my son had a good bday and that it's over !

No running!  Did 60 min elliptical, warmed up to level 4 over 5 min then stayed there to the 30 min mark, then did the medium endurance 30 min workout (warm up at level four, then 5,5,7,7,4,4,6,6,8,8,3,3,5,5,7,7,4,4,6,6,8,8,4,4,4,3.  Core workout in evening.  Perfect eating. 

Slept in.  Ran 8 with Mack in 7:30 ave pace.  Feeling much better, just small sore throat/stuffiness.  Very minimal dizziness detected in run, which my have been just hypersensitivity to my equilibrium.  Driving down to StG to run the AmberG/St. G Running Center ladies team of Lake to Lake relay.  I hope there are lots of teams and that we win :D

Ty did a good play by play write up of the relay here: 

http://runtyrun.fastrunningblog.com/blog-03-05-2011.html

My first relay ever.  My coaches gave me the thumbs up to do this, but at steady state pace (6:20-6:32).  It was really fun hanging out with the ladies.  AmberG set up the team, and there were five of us, Ty and I just met the week before at Dogtown, other than that none of us really knew each other, though we did by the end.  We were the ShebraZ, a funny name, but we won best costume, so hey.

To start off, Steve's in a skirt and reportedly Clyde was in bloomers (didn't catch a glimpse of that train wreck, dang) and Aaron Metler was sporting a mullet (so nice to meet him).

I was leg 5 and leg 10.  We had our 7something paced ladies in the first two legs, and our 6something ladies in the last three slots, so we were backstacked to begin with, which meant a lot of kills for Amber and Ty.  For some reason I never got much.  My #5 leg was supposed to be 4.35.  It was gradual down for two miles, then a hill for about .5-.75 miles, then downhill on the fourth mile.  Will finish later. . . 

Miles on first leg 1 - 6:03, gradual down, holding back, steady now. 2- 6:15, gradual downhill, that's a more appropriate pace, 3 -  6:23 uphill, reeling in my one kill, 4 - 5:57 downhill, this leg was supposed to be 4.35, but it was 4.1.  I turned a corner and bam I was at the exchange, and the ladies weren't quite expecting me.  Drank Endurox right away while doing a small jog.

Kerry got lost on leg 6, ran twice her distance, I felt bad for her, out there frustrated, I was sure.  She did 8.7 in 7:20 pace, what a trooper to keep going and going fast.  She finally found her way and we were so relieved to find her.  We lost about 32 minutes, we were up 15 minutes before, and we were now behind 15 minutes.  The ladies on legs 7-9 had some great kills. I had the last leg, and we were down 3:40 when I started the leg from the #1 ladies team.  It was supposed to be 6.35 miles, so I needed to be 30 seconds faster per mile than that team, but their lady was a 3:10 marathoner.  Mile 1 6:11, gradual uphill then down, Mile 2 was 6:18, our car was there to give me water and told me the other team's lead was only 1:40.  I am in it! 3 - 6:58, big bad dirt up hill, 4 - 6:18, I pass the ladie's team at around 3.25. Mile 5 - 6:32 backing off, Mile 6 6:31, .74 miles (that's the longest .35 I have ever run) 6:11 pace.  We end up winning by about 4 minutes.  

Kerry getting lost sure made it interesting :) 

65 min easy 8:15 pace.

Too much snow to head down the hill, so ran 90 min on the treadmill--it was so long!  

Mickie's bday party at night--Marion and fam came.  We went to Nickel City and I had some of the four layer cake I made for Mickie.  It was strawberry-yellow-vanilla cake swirl with purple buttercream frosting.  Now I am suffering from sugar-blah.  Good news is I didn't have a lick while making the cake, the frosting or frosting it.  So consolidated all of it into one overly sugary experience.   

First two-a- day since surgery.  Slept in, then PT appt, then drop by work, then can do my first workout of the day. 

Started at 12:20, short sleeve and shorts weather (50F).

3.73 warm up, then 10x90 sec hill repeats.  Last time I did these on the same hill (Harry's) 7.3 or so grade average, and I averaged 6:55 pace (this was mid January).  So I was hoping for 6:30 pace.  Paces averaged 6:33 and were: 6:16, 6:34, 6:28, 6:23, 6:34, 6:39, 6:32, 6:39, 6:45, 6:41. So not quite 6:30, but pace was 22 seconds faster than two months ago--I'll take it.  3.48 cool down.  It was such a long workout!   

PM run: 6:30pm 4.8 miles in 39 min

Tired! 

Ran with Mack 65 min, 8:13 pace.  Core workout.

Ran 7.13 in 55 min, listening to the NPR friday news round up, International hour.  7:43 pace.  Was really sore on Thursday from hill repeats, but feeling much better today.

Plan for this was to run it smarter than I ran the 10K, to be more conservative in the first half and do well on the uphills.

I realized as I was leaving my house, I was giving myself only 1 hour to drive, instead of the 1:45 it takes to drive there.  Oops.  So sped up there.  I got there around 7:33 (race time 8am).  I realized when I got there that I had no watch.  Brother. So I got my number then ran down to Harrison, looked at two gas stations and Smiths to see if I could find a watch, but none were sold there. So asked random people if they had a spare watch and with just minutes to start a guy takes pity on me and goes to his car to get a spare watch.  It was a gps with not a full race-worth of battery in it.  He got back about 4 seconds before the race started so I held the watch, trying to get the gps to register, during the first bit of the race.

Stephanie Talley (reigning champ of St G marathon) and Sariah Long (who beat me in the 10k) were both there.  Despite my desire to start easy got a 6:11 (plan was 6:30) first mile (uphill then downhill). Stephanie came along side.  Sariah is just behind.  I really want to take the screaming downhill mile in the second mile easy, so it doesn't thrash my legs.  Sariah comes up in the second mile and we are a three lady pack.  Pretty cool.  5:48 (plan was 5:50).  I want to push it because there are ladies around but I keep reminding myself that the race starts at mile 5. Mile 3 was 6:08 I think, it was faster than my planned 6:20, but it was a bit downhill net still, and I felt good.  Mile 4 was like a death march in the last race, rolling but net uphill, but this time felt good.  I was leading the ladies but they were right there, 6:24 I think (plan was 6:30).  Mile 5 started the nasty hill, I think I was about 7:08 (was hoping for 7:00), Sariah passed here, but I kept pretty close, didn't give up on this hill like on the 10k. Mile 6 was 7:17 (hoping for 7:00), Stephanie passes, but I keep pretty close to her, Sariah is inching further away (maybe 20 sec, Stephanie is about 5 sec up).  Mile 7 is the real meat grinder, my legs are tired and I am tired of fighting (elevation change between 3 and 7 miles is 931 feet), and they gap me the best on this mile, and my watch stops working so I am running by feel.  Finally crest at 7 miles and we have two good downhill miles ahead of me, so I start to reel them in.  Stephanie starts the downhill about 25 sec ahead of me, I close it to about 12 (I am counting at major turns), Sariah pulls up with what looked like a cramp, so I am now in second place, but there is a hill at the beginning of mile 10 that, in retrospect, I just crawled up.  Sariah must have jumped back in the race because she passes me again, and I didn't really care at that point (I really care now, and am pissed at myself for not fighting) but I crawled up the hill, then tried to finish strong.  3rd place.  Dang.

So this race was. . .character building.  Uphills are definitely not more forte.  I can handle hills less than a mile in length but these long, steep climbs are just brutal.  I definitely did better in this race than in the 10k (splits on miles 4, 5, and 6 were better), but have a lot of room for improvement.  I am very glad that the next two races in the series are not hilly beasts, which will help me to compete better.  The 18k does have a 5k uphill bit, but it is more like a 2% grade overall and in the first half and there is lots of race after it, so I am feeling good.  I need to focus now on some excellent training between now and the Ogden half ;) 

Core workout in the evening. 

Had a hard time falling asleep. Ended up with just 5.5.  I do not like daylight savings! Felt good while running despite the bad sleep: 7:40 pace for 8.5 miles.

Met MacK and Holly in the SF river bottoms.  Did 4.09 mile warm up in 3:138 (7:45 pace), then did 12x 1 min on/off.  On was supposed to be 10kish pace, and it was supposed to be rolling terrain.  I started at the bottom of Zephyr and did pretty little road loop 1.5 times (finished at the top).  So definitely rolly, and net uphill too.  Holly peeled off before the workout, but MacK hung out with me. 3.13 cool down.

PM: 40 min recovery run.  My recovery pace is 8:06-8:36, did 4.88 miles at 8:12 pace.  Felt nice to shuffle along.  Core workout 

9.82 in 7:38 ave pace.  Saw Marion and stopped and chatted with her for a bit.

AM: Plan was 4-5 x 5 min on (10k pace effort)/3 min off, so I was going to do 5 of them, of course.  I wanted to be under 6:00 pace, but of course my true 10k pace is probably around 6:0something.  I did these paces 6:02, 6:02, 6:08 (told myself in the middle of #3, when I wasn't feeling "on" that I would only do four), 6:04, 6:09, in the three minutes between #4 and #5 just gave myself the option to do four, but really I knew I wanted to do five.  Glad I hung in there.  Temps were about 33F, but there was crosswind, and my hands were painfully cold by the end of the cool down. 12.21 in the am, 1:20 massage, about half of it focused on my back.

PM: Ran afternoon 4.84 miles in 8:10 ave pace while kids were at gymnastics.  Core workout.

8 miles in 7:58 ave pace.  A tad windy!  PT appt.  Worked right ham, which has been tight, left ITB and my left groin area (can't remember what it's been called) which has been bugging for about a month (not while running, just is tender to the touch).

Met Mack at loafer, then headed toward Aubrey.  First miles were 8:23, 8:03, then never saw 8's again. 7:44 ave pace total, felt good until the last two miles into the wind back to my car!  Ice bath.  Will do core later.

8.14 in 7:59 ave

AM: on my own, me and the music.  Just a tad windy.  Warm up then 15 x 1 min on/off.  I missed the beep for the second repeat so really only did 14.5 hard minutes.  The fast bits for the full 14 on bits were 5:50.  Did it around the SF golf course, so some nice wind and hills in there. 11.42 total miles

PM  4.95 miles in 8:05 ave pace

Didn't have energy to do core this evening, took Ben to urgent care instead where we paid $35 to confirm he did not have a broken pinky. 

9.78 miles in 7:44 ave pace with McKenzie.

Core workout in AM, and 1.5 hour massage. Hurts so good. 

AM: 2.98 mile warm up, then did 10 x 90 sec hill repeats.  TylerS, Mack and Aub were there, though for the hills MacK and Aub were doing together and Tyler and I were doing together.  I did not feel so hot, even the first one was hard.  We were going to do 12 of them, but about half way through the headwind and even a bit of snow started in on us, and I was just lucky to have Tyler there to drag me through the 10.  After a dismal 8th repeat, I tucked in right behind him for 9 and 10 and that helped get my pace into decent range.  Pacers were 6:29, 6:35, 6:35, 6:35, 6:56, 6:45, 6:56, 7:24(bet you thought the 6:56 one was the dismal one, eh?), 6:45, 6:43.  So 6:46 ave pace, worse than last time, but with the conditions and my stomach's condition (ended up with the runs all day, including some stops in this morning's run), I think it was a job well done.  Every workout can't be a winner ;) 10.91 total miles

PM 4.87 miles at 8:13 ave pace.  Listened to NPR and ran into the wind first, but was way tired coming back.  Core workout.

Forgot I was only supposed to run 55-65 min today, went out for a 75 min run, realized at 72 minutes that today is Friday, not Wednesday.  

Ran with Mack after kids got off to school.  Started uphill, did goosenest to Payson loop.  I am grateful Mack is my friend :D 9.33 miles in 7:49 pace, then .75 miles walking back to car.

Ran with Mack and Aub, though last 5 were on my own. 7:43 ave pace, only one mile above 8:00 and that was the first one (8:03).  Last miles was 7:29.  Seemed long, but felt great to get my first 20 in.  No real pains, but took a 14 min ice bath anyway.  My mileage is on target compared to my last marathon training cycle.

8.54 in 65 min.  PT appt focusing on right ham and around left knee.

AM: 13.59 in 1:49, 8:00 ave pace

PM: 5 mile run without watch, core workout 

8.53 at ave pace of 7:39, massage

 AM:  Slept in. Started this workout at around 9am, 46F, sunshine, perfect.  3.28 warm up (8:15 ave pace).  Stretched hams and calves, two strides, then Yasso workout.  I was originally thinking 2:46-2:50 pace, my coach said to do 8-10, but Bonnie convinced me to shoot for 10, so I was hoping for 2:50 x 10.  What is strange about this workout is it is a much faster pace than I run in ANY workout, even my 1 min on/off, which is 10k pace.   1- 2:49 (2:50 rest), 2-2:51 (2:50 rest), 3-2:50 (2:51 rest), 4-2:52 - already getting hard (2:52 rest), 5- 2:50 (approx 3:15 rest including potty break), 6 - 2:55 ok, need to regroup, decide to try to hit 2:52 from here on out (2:57 rest), 7- 2:51 (3:03 rest), 8 - 2:55, cmon! regroup again (2:55 rest), 2:52 (2:53 rest), 2:51 and done!  2:51.6 ave pace, not what I wanted, but it was what I could do, so I am proud of myself for pushing through.  Finished run with When the Mountains Fall by Michael W Smith, a great song. 2.4 miles cool down

PM: 4.86 in 40 min (8:15 pace) including a mile with my husband, who I happened upon on my jog, core workout 

40 min run, 5.08 miles (7:53 ave pace)

Slept over at my sister's house in Ogden, so I was able to wake up at a reasonable time: 5:45.  Got to the buses at 6:50, it was wierd how the race directors had all the buses fill up, then they all went up the course at the same time, so that cut into my warm up time. Had a scant half hour til start time.  Ran up the road to get some privacy, saw Paul Petersen, good to see him here.  See Sariah and Stephanie, good, have some competition.

My plan was 6:15 for mile 1, 6:00 from miles 2-7, then 6:15ish to the end.  Even if I faded I would hit the 1:21-1:22 McMillan thought I could do. I also didn't want to lead early.

Mile 1-3 were 6:02, 6:04, 6:08, I was in a pack of three girls and three boys, hanging in back.  I was surprised to have some head wind, but stayed tucked behind so as to not get the brunt of it. I felt good in the first couple of miles, with the exception of some leg pains (just worrisome, not affecting running), but started to feel uncomfortable and started slowing already by mile 4, fell back from the pack.  Miles 4-6 were 6:19, 6:22, 6:30 and these still were downhill miles!  I was already reeling mentally from this, but felt like I should try to keep in the 6:30's for the rest of the race, if I did, I might catch white shirt who was slowing but way ahead of me (at first I thought it might be Sariah) (let's see how that went, shall we?).  The remainder of the miles were 6:42, 6:37, 7:01, 6:46, 6:57, 6:56, 6:47, and 40 seconds for .12 (5:38 pace).  Rolling in at 1:25:5x.  You know how you put your foot up on a stool so they can cut off your chip?  Well, my foot was totally shaking, a sign of a race run hard, but the results were so unsatisfactory.  A 7:01 for mile 9?  So anyway.  I grab my coat and want to cool down.  Sariah's husband, who was so kind to cheer me all along the way, that was really kind of him to do, asked how it went, and I gave some unhappy response.  Then another guy asks how it went, then he says he's from the blog and I just start bawling.  I guess it was just because the blog has been my support through the good, bad and the ugly, so I knew I was facing someone who knew my goal and knew how far away from it I am (or was for the day anyway).  Sorry for the scene, Mark.

I ran off still visibly upset but was able to calm down within a quarter mile.  Had a stoic remainder of a cool down.  Had a good chat with Paul who said my series of goose eggs were good for me :D  I sat with Sariah and Stephanie (both of which had good races and got the time range I should have been in) and talked with them.  Doing a series of races with competitors builds a sense of comraderie. 

On the way home I listened to conference.  There was a good talk about pain and how it makes you humble and turn to the Lord and in the end stronger.  I hope that holds true.  

I am not sure if this is just a funk or if something is wrong in my body.  It turns out I ran 77 miles this week, on top of 79 last week, and a Yasso workout on Thursday, so maybe I am just tired (I would think this wouldn't cause such a big swing, but maybe).  Maybe I am in a psychological funk.  Or maybe I really am internally bleeding (as my last blood test indicated).  I think I am going to try to make my next gastro appt be earlier (it is set for April 18th).  ***Note, don't freak out about these lab results, I've had a lot of weirdish lab/medical stuff that aren't critical that we are watching, that's my point.  If I was internally bleeding in any significant way we'd know from my p**p; all I mean to say is that I should check on it again sooner rather than later, like some have said, just for peace of mind.

We saw True Grit in the evening, a great movie.  Then did core workout. 

40 min run on TM

med-long run with Mack and Holly for an hour, then more on my own.7:56 ave pace.  Core workout.  Very tired today, and it was Ben's bday, so lots of cooking and had to make an extra effort to be NICE all day.  I was so exhausted by the time I went to bed.

9 hours of sleep before this workout. AM: 6-8x1,000m cruise intervals (200m rest) and then 3x200m.  3.5 mile warm up, stretching and strides.  goal pace was 3:43-3:47, starting slower so that I didn't wear out.  I wanted to do 8 but I have been so tired, and down emotionally, so I wasn't sure how I would feel.  But this workout was my best executed workout of the season so far, so that feels great.  3:46 (1:30 rest), 3:46 (1:30 rest), 3:45 (1:29 rest), 3:45 (1:44 rest, Mack joined here), 3:43 (the Mack bump, 1:44 rest), 3:43 (1:36 rest), 3:45 (1:38 rest), 3:42, (2:48 rest), 35 (1:37 rest), 35 (1:39 rest), 36.1, 1.92 mile cool down on my new orthotics.  Would have liked to do more cool down but this was a long workout and I had to get home for my 1.5 hour massage.  Calves were like bricks.  Lots of tension in my neck and shoulders.  

PM: 40 min on TM, 4.86 miles 

5.17 in 40 min, 7:44 ave pace.  PT appt, worked on my left outside calf (muscle that goes up and down), left knee and right ham.  

3 games of laser tag with the boys at night.  Lots of screaming and heart-pounding, that has to count for some cross training, eh? 

20.15 in 7:44 ave pace with some ladies in Salem/SF.  At times felt really good, at times just slogged along.  I have had a hard time sleeping without Paul home, so glad he is home now. Right knee and inside left ankle a tad niggly by the end. 

Core workout in PM.

Ran in my new orthotics for .35 but decided to switch to old shoes, then met up with MacK and Holly for 3 miles. 7.2 total.

AM: 3.13 warm up, then 10 x 1 min on/off, 5:35 ave pace, first one was on the track pacing Holly through her 400m (last in a down ladder).  That one was fast, then one other flat one, then four uphill, then four downhill.  Liked the downhill ones better :)  2.3 mile cool down, doing less mileage this week.  PT exercises when got home (dynamic calves, quads, ITB, cross ball grab). 

PM: 4.06 @ 8:08 pace, core after dinner 

8.56 miles in 7:47 ave pace

6 miles on TM, about 46:30

4 miles outside, 29:59, had to hold myself back.  I can tell the cutback weeks are helping.

Race start is 7am. Stayed at Fairfield Inn by the airport.  Got to the Gateway trax station at 5:33, saw the prior tram take off.  Waited about 19 minutes for the next one. That is a crazy wait for a race morning where thousands of people are relying on this transportation.  That's pretty much my only complaint (ok one more, the course was just a tad short).  Got to the race start at 6:22, after many stops where the tram was too crowded for waiting racers to get on.  It was so sad, and I was sitting next to the window, just seeing them.  Apparently there was a tram right behind us with more room.  I warmed up 2.7, and found my very own Narnia just .3 miles from the race start, by the field on the fort, with noone else using it.  The pots by the start were ridiculous, so this was quite a find.  At the start was Allie Scott, a woman named Katherine who got third last year to Lindsay and Nan at Hobblecreek, and Julie Thomas, so a good group of ladies.  Race started just about 5 minutes late.  The mile markers were all dead on (the ones I saw and checked, though I just let my GPS run) except the first one, which was about .06 off, so all were .06ish off from then on out.  Allie said they should have started the half a stretch back from where they did. Splits were by gps:

1 - 6:05, flat and downhill, about in fifth place, Allie and I are together

2 - 6:16, flat and downhill, I think Allie pulls a tad ahead by the end of this mile.  My legs are feeling much fresher than my last race, no achiness, I am feeling hopeful.

3 - 6:00, 4 - 6:02, 5 - 6:23, have a 180 turn here and can see the competition.  I am in third at this point, and Allie is in first, Rachel (found out who she was after the race) in second, just staying calm, 6 - 6:12, more downhill, pass #2 girl to get in second., 7 - 6:08 still gradual downhill, thinking not sure how they found so many nice downhill miles in SLC, 8 - 6:07, 9 - 6:14,  miles 7-9 I was hopeful of reeling Allie in, 10 - 6:27 , some uphill around Sugarhouse, wheels wobbly. 11- 6:28 some downhill, then start the long uphill climb, happy with pace but Allie isn't getting closer (will be interesting to read her splits!), 12 - 6:49, damage control zone, first .5 of this mile is gradual uphill, then gets steeper, then last .15-.2 starts the downhill, 13 - 6:08, nice downhill on this mile, so glad I could find the right gear again, kicked it in decently, scared of #3 girl, I liked turning into the gateway (other the cobblestones on my hot feet), which was cool to run through the tunnel of spectators.  .05? didn't stop watch properly.  I got 13.05, I am curious to see the distance other racers measured.  I would have loved to have been up there with Allie, but given my string of races recently it didn't make sense to go out with her, which would have been quite aggressive, I think I raced it just right, felt like a racer again.  Would like like to be a couple minutes faster?  Wouldn't we all, eh :D  But I am out of my slump and racing to ability so that's good news.  

For cool down, I ran 2.75 on the course, stopped at the water stop about 1.3 miles from the end and asked if I could volunteer.  I spent about 45 min handing out water to 2:00-3:00ish hm racers (also saw the fastest marathoners).  I haven't volunteered at a water stop ever.  It was so cool.  I felt so connected to these runners, as we are all struggling against our demons and against ourselves as we race, I felt a stronger connection to the running community after this short bit of work.  The runners were so gracious.  I am grateful I stopped, but had to move on after I got colder and colder (didn't help that it was raining on us).  Ended up running another 2.25 to get my award medal and back to my car.

8.34 in 7:48 ave pace. Was running nice and easy til some guy turned a corner right when I was passing and going about 7:15, so I of course had to go with him. 7:23 for that eighth mile.

AM: Warmed up 3.84, then 10x 1 min on/off (5:36 ave pace), 3.83 cool down

PM: 5.38 in 7:26 ave pace, core workout 

10.04 in 7:44 ave pace, 15 min elliptical, PT exercises

AM: slept in, drove to track.  Met Mack for warm up.  did 4.32 in 34:53.  Switched shoes, stretched then did this workout: 5x2000m @ 6:00-6:12 pace (7:30-7:45), then 3x200m, 35-37 sec.  Nervous about this workout because it is so big, and my lower left foot was hurting yesterday, but it felt fine today. Wanted to start the 2000m tempo intervals at 6:12 and drop each one. Times were 7:42 (2:31 rest), 7:38 (2:31 rest), 7:36 (2:30 rest), 7:33 (2:47 rest - mandatory pit stop), 7:27 (have to admit on this one I crossed one mile at 6:02, so last lap split was 85, so that is good and bad, good in that I could pull out an 85 even when tired, bad that I wasn't cranking 6:00 the whole time).  Then jogged a lap slow, then did the 200s.  Wanted to not hold back. 34, 34, 32.  Practiced on last one trying to accelerate through the straightaway. These are my fastest 200s since college, don't really do much shorter stuff nowadays except tagged at the end of workouts like this.  Very successful workout, so happy.  2.94 mile cool down.  Ice bath at home.

PM: 4.95 on the TM in 40min, core workout 

8.36 miles in 8:00 pace.  Just checked the mileage board and I am winning! (by .29 miles and probably for just a half hour, due to high mileage people being in post-marathon phase, and others not having all workouts for the week posted, but still. . .) I am winning :D

Slept at my sister's the night before.  Wasn't planning much warm up, so was able to sleep until 6am, for a 7:30 start.  Only problem with that was my oatmeal was still in my gut when the gun went off.  It was too cold in Eden (31F) for my shorts, but I didn't pack spandex, so I went with the shorts.  Thankfully I had hand warmers in my purse, and stuck a pair in my dollar gloves, wore a long sleeve shirt and shorts.  Warmed up .5 miles and did some stretching. Didn't see the ladies at the start until right before the gun.  None of us were racing, though I was planning a tempo for the second half of the 30K, wanted 6:35 pace.  I ran with a couple of nice guys I met in the race, and would put in my music when I was on my own.  A guy named Jake was with me off and on, but we were together at the mile 9 marker and he told me he was going to try to hang on, so I decided to give him fair warning of the upcoming tempo, and started my tempo at the mile 10 marker (I was second female at this point).  The split at the 10 mile was 1:11:59, and was net uphill just a bit.  Miles 11 and 12 were nice gradual downhills, then 13 seemed to flatten out, 6:23 for mile 11, 12:55 for 12-13, I passed Sariah Long in this mile while she was visiting a port-a-pot, not ideal for passing someone because I knew she was taking it easy, envisioned her getting out of the potty to see me ahead and that giving her motivation to come get me, so I was running scared, lots of rolling hills to the end, mile 14 was 6:39, mile 15 was 6:47 and involved choking down my first ever 5 hour energy shot on an uphill (I heard Ryan Hall takes these toward the end of his marathons and wanted to try it out in a non-high risk arena, so this was it).  miles 16-18 were 6:28, 6:35, 6:39, and a 6:18 for the last .7 mile bit.  Don't have official time but it looks like 2:08:37 per my watch, 6:53 ave pace, 6:32 ave pace for the tempo.  Ran another 2.8 after a potty break, ran the course backwards for 1.5, and found a girl that looked like she had more to give, and coached her in.  She passed 6-8 people, and got my pace for the 2.8 under 8 min pace so a victory for both of us.  I was grateful she responded to me.  I hope she checks out the blog like I suggested.

85 mile week!  

8.19 easy, 7:58 pace, PT appt, right calf like a brick from Saturday's run.

AM: Ran warm up with Mack, then started 3 mile marathon goal pace tempo.  It was going to be a longer tempo, but I was doing a clear liquids fast in prep for my wed colonoscopy.

PM: 5 miles easy.  Felt fine the first half, but then turned around into the wind and sometimes sleet and my energy had dropped so I was scraping the pavement.  Sugar spikes all day since it was either sugary clear drinks, sugar free clear drinks or broth all day.

Skipped my core workout. 

Colonoscopy at 9:30.  It went fine.  Burger, fries and a shake afterward.

Ran outside for 8.62, then 1.11 on the TM starting at 4:30 in the afternoon (7:42 pace).  Not a prolonged recovery from the procedure, and all was clear in the colonoscopy.  MRI on Saturday.

Ran 13.6 with Mack in the morning.  Then a decadent lunch with Marion and Luz.  Then taking Mickie to the doc because it appears my 9 year old had croup (strange since it's mostly a baby/toddler sickness). Then prep for the blue and gold banquet, then the banquet, then the clean up.  Got home at 8:20 and still hadn't done my afternoon run or my core workout.  Did 5 miles on the TM at a good clip, then got the kids to bed, then did core workout.  Harsh day with the exception of friends, sees candy and baked brie.

2.27 outside, 6.1 on the tm, PT appt and exercises

Had MRI appt in Provo at 6:45 I had to fast for.  So when got done with that, ate a granola bar and a really yummy honey waffle thing, then met Josse, Ericka and Melody at an Orem 5k.  Thankfully it started late so I was able to do a little warm up before pacing Josse through the race.  She was aiming for 7-7:15, but wasn't quite sure what she could do.  My mile splits per gps were 6:58, 6:51, 6:58, and 6:42 for .17 (course was long in the first mile).  She did so great, had to work hard for the third mile, and was so strong to stay under 7 the whole way.  Melody acted like she never had a baby, cruising in perhaps 20 sec before Josse.  I did a cool down with them, so ran almost 9 miles with friends then had 15 miles on my own.  Ran up the canyon.  Had to pass the drinking fountain at about mile 13, and didn't get more water until mile 20, so that was less than ideal.  When I was on my own the slowest mile (and it was going uphill) was 7:33.  Ave pace for whole run was 7:32.  After the run went straight to a skin cancer screening and had no issues.  Core workout in the PM.

7.19 in 7:50 pace

6.99 in 7:57 pace, PM: core workout

3.46 warm up (Tyler, Mack and Holly), then changed to type A racers, and then started Yasso workout with Tyler.  He was so strong, where he thought he might have to bail after 6 or 8 he did all 10 stronger than me.  I don't know why I am still surprised at how strong of a runner he is, but anyhow rests are in parentheses:  1 - 2:49 (2:52), 2 - 2:51 (2:51), 3 - 2:50 (2:50ish), 4 - need split from Tyler on this one (2:51), 5 - 2:50 (2:52), 6 - 2:49 (2:51), 7 - 2:49 (2:56), 8 - 2:49 (2:51), 9 - 2:50 (2:50), 10 - 2:45 - letting me see how fast I can go. The 7-9 were a struggle but I did a much better time being consistent than last time, and a bit faster too (assuming at 2:50 for the fourth then ave pace is 2:49.2, all 2:49-2:51 except last one).  3.21 cool down (about 1 min cool down for Tyler, had to get home so Kellie could run). 

PM: 5.08 miles at 7:53 pace 

7.33 in 8:12 pace, core in PM

6.49 miles @ 7:43 pace.

Just for Luz----

Provo City Half.  I was instructed to do this at marathon pace, which I figured was about 6:30-6:35 for this course and elevation.  Then I could go faster at the end if I wanted to.  Of course I wanted to!

Warm up- found Mack and Aub, and Josse, and Holly, and Luz, nice crowd of ladies that are very important to me.  2.83 @ 9:46 pace (must have had some stopping in there :D).  Good stretching, switching shoes.  At the starting line Marianne was kind enough to taunt me about whether I would be getting her course record (no, neither she nor I are in shape for that, unfortunately).  Cassie Anderson (Harmon?) was there.  I wasn't interested in jetting out, so at the gun a nice girly pack took off and I held back.  Pace felt very conversational for about 2 miles Miles 1-6 (6:23, 6:28, 6:29, 6:27, 6:30, 6:26 pass a female relay girl, closing on Marianne). Mile 7 includes the tight turn onto the rivertrail.  Luz was there!  She could see my goal, Marianne 10 sec ahead  Miles  7-10 were 6:27, 6:26 (passed her here), 6:33, 6:28.  Plan was to pick up the pace starting mile 11, let's see how that went:  6:29, 6:28, mile 13 started great, in the 6:teens, but the overpass then the long long stretch to the end (at a slight incline) obviously kept me squarely in the marathon pace zone--Mile 13 was 6:28, I had .17 at the end at 5:55 ave pace.  Total race time 1:25:10.  So 13.17 - probably imperfect tangents.  Third place, so $75 prize.  Cooled down with MacK and Aub, Aub was sick most of the way and I was sick by the end, really should have eaten more before the cool down.  4.02 cool down in 8:34 pace.  Then hung with Luz.  She watched me eat and wouldn't partake, unfortunate for her since she missed out on the Magelby's syrup.

Ice bath when I got home.  A good workout, but my time stunk. 

Core in PM 

Slept in and ran after the kids went to school. Wanted 14 miles in 1:45, so made sure I kept around 7:30. 1:46 total run, 7:25 ave pace.

PM: PT appt, worked on left arch, which bugged in the 5th mile of my run this morning, and SI joint, which had tweaked a couple of times in the run, and hamstring. Paul was there getting PT at the same time, we drove down together--a PT date

5.04 at the ElkRidge park with MacK while JJ had a soccer game, then core after dinner

9.6 miles in 7:56 pace.  Raining first half, sprinkling second half.