Believe to Achieve

Plan:  LT run with 6 at half marathon pace.  Whatever that is  currently.  I think I forgot I ran an Ultra Marathon last Saturday.   I don't know why I think I can just pull these runs out like nothing happened.  But it seems that I am doing okay so  I just started the workout as  1/2 mile at FMP (hopefully SGM this fall, F= Fantasy) and 1/2 mile at 5K pace so it went like this:  3.5 mile warmup in 30 minutes 10 seconds at 2 % grade.  Brief potty break then 1/2 mile at 8:00 pace (1 %) and then the SW at 1%:  No stops ran 1/2 mile 6:53, then 1/2 mile at 6:31 repeated x 4.  Then without stopping started the 5th one so again 1/2 mile at 6:53.  But was SO not wanting to go into the 6:31 again so I stopped the TM for 30 seconds and then ran a 1/2 mile at 8:00 pace and then started the last 1.5 miles beginning at a slower realistic MP which felt SOOOOOO lovely.  It was 7:03 for 1/2 mile then I went to 6:40 for a lap (1/4 mile) then 6:31-6:35 for a lap then back to the 6:53 pace for 1/4 mile speeding up the last lap from 6:31 to 6:00 pace.  So basically I ran 6 miles at AP of 6:40-6:42 depending on how much my sprint to the finish helped my AP.    Finished off with a cooldown 1/2 mile at AP of  7:50.  Total 11 miles at 7:30 pace.    Iced in AF river for as long as I could tolerate.  Air super warm.  Water glacier cold.  Lasted 1 minute 45 seconds.  Feeling really good about things currently.  Running that is.  Mind over body.    I work this weekend.  So I will do a short jaunt before work in the am.  

PM:  Ran at 4:48pm for  8  total running miles with Jenn (stopped garmin for our walks which started at mile 3 for .07 miles)  It was rather WARM out!!   Over 70 degrees.   Quite the difference from Tuesday morning's run in 27 degrees.  AP for these 8 miles = 10 :15.  Just strolling around enjoying the sounds and smells of early Spring.  At mile 8 we met up with Heather.  Heather is running the last 12 of the 20 with her today.  She is doing amazing. Last week she ran 14 miles at 9:40.  She said to me at YW conference " Julie you would be proud of me, I ran 9:40 pace for 14 miles".  She was feeling bad for the 10:37 pace we ran two Satrudays ago for her 18 miler in the wind.  I told her I wasn't worried and knew she had it in her : D.   She will probably win the Ogden Marathon someday and kick my can all around : D.  Not sure how sane I am running 19 miles today but I feel great!!

Monsoon Evening Run 7:10 pm--- seriously I think the winds had to be at least 30 mph the entire run, but at least it was a cool breeze in the warm air if that makes sense.  Easy pace run at 8:25 pace for 5.1.   Worked all day and didn't feel like getting up this morning so got out quick before hubby home from conference and kids wondering what else they can have to eat.  Whacked my ankle with a hard end of a rocker at work today.  Done that before years ago and the bone bruise took a while to go away.  The chairs are solid oak and all the nurses have at least got hit by one once.  It hurts like the dickens for a few minutes.  Didn't seem to affect my gait on my run but is sore to the touch.  

Progressive 20 miler on the TM at PG rec center.  Kind of funny to start a run like this with all sorts of people all around and end with NO ONE left beside me.  I didn't notice until I stopped my TM at the end that everyone had cleared, except my dear husband who left home after his shorter workout and came back to get me at noon.  You may wonder why in the world I would venture to do this on the long run on the TM?  Well, I am in OPEN rebellion to the sights of WINTER in SPRING!!!  I refuse to accept the snow piles and Christmas Looking mountains in April.  I refuse to wear my headband, long pants and gloves with triple layer tops for another long run this season.  So, in my little gym world I don't have to feel such weather or even stare it in the face.  This was impromptu as far as pace but it came out pretty decent.  I took two gus, one at mile 7.5 and one at 14.5 miles.  I had to restart the TM at 7 mile mark then the 15 mile mark due to the time limit of 60 minutes.  It took me 56:10 to run the first 7, 59:30 to run the next 8 miles, then 35:30 to run the last five miles.  I felt great the first 15 miles with little pains in my toes and hamstrings at random moments but did a lot of kickbacks while running to keep them from flaring too greatly.  I even tried some ankle twists to stretch my feet and toes while running.  The last 5 miles were harder as they were quicker and someone was wearing the most hideous perfume and she was right behind me.  There were only three other people left in the gym at that time.  Luckily she only lasted 3 miles so my last two miles were almost perfume free.  Here are my paces for each mile with first 15 miles at 2 % grade and last 5 miles at 1% grade:  8:49, 8:34, 8:20, 8:06, 7:53, 7:47, 7:47, 7:41, 7:41, 7:30, 7:30, 7:24, 7:24, 7:19, 7:19, 7:13, 7:13, 7:08, 7:08 and last 4 quarter miles at 7:03, 6:58, 6:49, 6:40 down to 6:27 for the last bend.  AP for the entire 20 miles= 7:36. At the end I had shooting  nerve pains to my toes and my pelvis (symphisis pubis) was burning a bit but other than that I felt fine.  Took a warm shower than turned it to VERY COLD water for at least 7 minutes to the lower half of my body.  Wasn't hungry the first hour but managed at the hour to have some cottage cheese  and two pieces of whole grain toast with butter and honey along with a glass of milk.  I think I will now indulge in CHOCOLATE   : D

10 easy pace miles.  Ran two miles to the canal  trail via 2600 north and ran south for 3 than back the same way so 6 miles on trail.  AP 8:38.  All I have from yesterday is a whiplash occipital headache that radiates down my right arm.  It is quite painful.  

Nothing.  Decided sleep was more important than running right now.  Worked all day.  Got keyed up watching my daughter's soccer game in Spanish Fork than could not fall asleep.  Stomach was in knots.  I was nauseated at work the last part of the shift and it continued through the night.  Slept from 1020pm until about 1:30am.  Woke and could not fall asleep. Was WIDE awake until I last saw the clock at 4:20am.  Continued on next blog..

SLEEPLESS NIGHT FROM 130am to 420am.  Drifted slowly back to sleep for less than an hour.  Awoke before my alarm could go off.  Met up with Kim and Jane.  Ran 11.32 miles total.  Pace 7:30 to 8:10.  Did 6 x 100 meter strides and an extra mile while Kim and Jane did 5 x 600 meters.  Nice spring morning.  Finally.  Birds a chirpin'  : D

Back to the TM.  CAUSE NO WAY was  I about to go out in snow flurries and winds!!!  especially after yesterday's lovely spring-like weather.  Ran my planned 15 miler with 12 @ MP.  3 miles warm up:  8:49, 8:41, 8:34 at 2 %.   Paces for each mile:  7:13, 7:13, 7:13, 7:08, 7:08, 7:08, 7:03 (all those were at 2 % incline) then had to zero TM again and ran the last 5 miles at 1 %, paces: 7:03, 7:03, 6:58, 6:58, last four1/4 mile splits --6:53, 6:53, 6:49, 6:49-6:18.  AP for 12 miles =  7:04. Cooldown 1/2 mile at 8:44 pace.  Took one gu and a friend gave me a strawberry shot block.  Yum.  That helped the best so  I think I will go replenish my supply of those.  Haven't used them in a while.  Took a hot shower followed by a freezing cold shower to the lower half of my body.  Ate cantelope, cottage cheese, oatmeal, skim milk, and a roma tomato.  I think I am due for some chocolate, AGAIN  :  D.  Not sure what MP is.  Probably 7:10 to 7:15.  But hey I hope going over just teaches me to run hard when fatigued.  I wanted to quit with two miles to go.  It wasn't that it was hard physically it was just hard mentally on the HAMPSTER wheel.  I was bored out of my gord.  Bored of watching the miles go by and keeping my footing even and trying to relax my form.  Outdoor running is where it's at for sure.  Nature is so much more calming.  : D

Just couldn't bring myself to get up early before work and run.... (glad I didn't since it was SNOWING and WINDY), so instead I worked 13 hours then got out the door at 7:10pm and ran 7  EASY pace miles, first mile 9:04 and last mile 7:49.  AP for this 7 miler = 8:26.  I had LARD-LEGS (I could barely do kickbacks the swelling in my calves and hamstrings was so great) due to Panda Express for dinner last night (thanks mom-in-law) and a sourdough tuna melt today with fries of course at work but cardiowise and other areas I felt GREAT.  No SORENESS whatsoever.  I am feeling really good.    : D.  

12 EASY pace miles at 7:12am on a NICE HILLY COURSE.  VERT unknown but up there.  I just kept laddering up the side of Orem and then found my self far from home.  Could have gotten in 12.4 to my house but I decided to stick to the plan and stop at 12 miles and walked  the rest of the way home in the cool, but sunkissed frosted morning.  Wore my trail shoes on the road.   They are more bulky and lately I can feel the rock plate in the  left forefoot.  It is not painful just bumpy.  I am wearing my trail shoes from time to time to strengthen areas in my leg muscles by switching shoes, an uncommon occurence in my past running life.  I chicked a guy who looked in shape.  I don't think he liked that.  He tried to stay with me.  I feel sorta bad.  But I am sure he just started running again or something.  This run felt easy until the last two miles when I was just REALLY hungry.  Lately I have been getting really hungry during long runs and THIRSTY.  But no way will I carry water!!  I did that for the Antelope Island 32 miler but will not on a regular run.  What to do?  Water stations should open up soon I hope.  One park  I ran by at mile 4 had a working water spout.  YAY!!!  AP today 8:19.  

Met Melanie at the Legacy Center (where she usually works out) and we ran a 3.55 mile warm up outside of course, first mile 8:54.  AP 8:12.  Then she needed to do 6 x 1200s while I needed to do 7 miles of LT (15k to 1/2 marathon pace).  My original plan was 2.5 miles x 2 then 2 miles (with 1/2 mile easy pace in between) for the finish but I felt SOOOOO good the first two miles that I ran a 5K instead.  We ran in a large FLAT, COUNTRYSIDE SQUARE however mile two was ferocious--- a significant head wind yet no wind at the legacy center two miles away!! We of course hit that part during the speedy  part each time and had a tail wind on recovery going south.  Dang.  But we toughed it out and tried to not think of turning around instead of turning north  :  D.  I ran this workout  with NO fuel or water, just two swigs of powerade zero (not the best AT ALL.  I would have rather have had water).  But hey they were on sale and Mel and I have a bunch (.39 for a 32 ouncer).  Anyway we laughed at the finish cause we got lost from each other because Mel extended on in a straightaway and when she came back on course she could not see me so she ran a different way and then well....we met up within seconds at the Legacy Center oddly, coincidentally enough, having run roughly the same amount of miles.  Both of us stopped during the final cooldown miles wondering where each other was??????  toooooo funnnny!!    At the end we stretched in the Legacy Center and did some planks (2:15, and 30 sec each side).  Arms frozen from the elbows to the shoulders.  We ran in shorts and I wore short sleeves after our warm up.    Almost forgot,  here is what I ran:  5K in 20:31 (splits 6:33, 6:38, 6:39, 6:35 for .1)  FELT AWESOME and since this was LT I felt I could have run this quite a bit faster.  I was shocked when my garmin read 6:31 pace consistently for the first .7 miles, I knew for sure I better slow it down.  After the "5K" I ran 1/2 mile at 8:31 pace and then pottied real quick as Mel sped by me finishing one of her 1200s.  Second set (two miles):  Pace 6:37, 6:45 (0.75 miles in the headwind going north, bummer!!),  then 1/2 mile recovery at 8:40pace, then went right into the third set (two miles):  Pace:  6:42, 6:43. AP for 7 LT miles = 6:40!! : D.  Ran back to Mel's road (1.7 miles) and could not find her.  Took another swig of powerade then headed back to the legacy center stopping to pick up my tights etc... on the fence still wondering where is Melanie?  Low and behold there she was standing next to her van as I was getting to my car.  Cooldown I ran 3.6 miles at 7:48 AP.  

6 miles BEFORE work at 430am because AS SOON AS I get off work we are heading for St. George for Spring Break.  AP 8:54.  Easy run after Tuesday's big work out and the fact that it is ridicuously EARLY!!!  It was chilly.    I arrived home at 6:45pm and we left in our car IN TORRENTIAL HIGH WINDS (63 mph) at 7:15pm.  I was wishing we could just leave in the morning.  An hour into our 4 hour drive we were driving in an INTENSE BLIZZARD!!!  going mostly 30 mph sometimes slower.  What in the heck?  IT IS SPRING BREAK AND WE ARE HEADING SOUTH?????????   Amazingly since we only stopped once for 10 minutes we arrrived at our place (grandpa's trailer) at 1130pm!!    Got to sleep about 1215am.  VERY tired!! to say the least.

Just following the plan.  10 miles at 7:52 pace leaving the trailer and heading UP Snow Canyon for five miles and turning around (Got to run inside the park for .4 miles to get to 5 miles).  VERY HILLY CLIMB.  Ran at 7:45am.  Felt good but slightly fatigued due to lack of sleep and working/running A LOT!!  Hiked in Snow Canyon with kids to THREE PONDS.  For one mile is was PURE SAND.  We were pretty tired of sand by the end of this trail.  My kids were QUITE the troopers.  The other part of the trail was sandstone and rock formations that were fun.  It got kind of warm but the breeze was GREAT!!  This took us 2.5 hours total, 3.5 miles.

5 miles easy (8:41) with Troy at 7:30am before heading out to ZION's National Park 40 miles away.  Was feeling tired the first mile (9:59) but finally felt fine by mile 5 (7:30).  A little worried about HIKING ALL DAY (and yesterday for that matter) then running 22 miles with SPEED STARS Jane and Kim tomorrow.  Hiked Angel's Landing to Scout's Lookout ( I  do not trust my 8 year old up any higher.  She has NO fear that's what's scary!!).  This HIKE climbs 1400 feet in 2 miles (total 4 roundtrip).  I love the going up.  On the way down I purposely WALKED as turtle-like as I could so as to not use too many of my DOWNHILL muscles before tomorrow.  My girls were huge troopers.  Amber led us the whole way.  Brooke, due to lack of sleep, complained more than she normally would.  We later hiked a short steep climp to Weeping Rock and then we strolled down Temple of Sinawa to the Gateway of the Narrows (another total 2.6 miles).  Hello!!! I am running in the morning with SPEED STARS!! Did I say that already?

A breakthrough run for me.  Not sure of what to completely think about it.  Troy drove Kim, Jane and I  22 miles from the finish of SGM and up the course.  He dropped us off (so about mile marker 4.2).  We dropped off water/gatorade and gu at four places along the route (3.25,  8.8, 14, and 19.2, I have a good memory : D)  We took off at 6:30am.  The sun was edging its way over the canyon.  It was very beautiful.  So nice to not be in race mode at SG.  I have never run the course without it being race day.  So this was a real treat.  My plan was to stay with Jane and Kim for as long as I could.  I didn't want them to slow for me so I let them do the pacing.  I stayed with them the whole  way which was SHOCKING!!  AND I felt REALLY strong at the end pushing them at just before the true 24 mile marker of the course where we stopped for our last swig of gatorade (19.2).  After that I felt even stronger but BIONIC Kim and Jane ALL READY for the PROVO MARATHON in three weeks with all their Max VO2 workouts were even stronger, like I felt like "hey, is this the marathon and I am fading ????  NO!! because I see my watch reading 6:34, and then 6:34 again and they are 15 seconds ahead of me?  what in the heck!!! ??????   The last mile I slow to 6:51 cause oddly my car odometer is off and we were at 21.5 miles at the finish and NOT 22  (MY MENTAL PROBLEM) so we had to go right by the finish line and add on uphill and turn around.  Jane and Kim at this point are over 40 seconds ahead from when we took off from 19.5 miles and I am HIGH FIVING them as they fly by me at the turn around to finish the run  just back at the FINISH LINE and I still have to make the turnaround.  AMAZING!!!  If they are moving WELL today that would be even MORE amazing!!  I had no plans of ripping up those last few miles.  I have never run that fast at the end of a 22 miler and IRONICALLY never that fast on the SGM course!!!  It gave me HOPE to finish strong come OCTOBER 1st!!!  Here are the splits (all of us the same until mile 19.2):  WARNING THIS IS RIDICOULOUSLY ODD FOR ME!! FASTER THAN MY MARATHON PR AVERAGE PACE.  WEIRD.  I am weirded out!!   7:21, 7:15, 7:44 (coming upon VEYO), 8:03, 7:28, 7:35, 7:27, 7:01, negative splits coming up : D,  7:04, 6:52, 6:44, 6:41, 6:44, 7:01 (that hill at mile 18 during the marathon), 6:45, 6:41, 6:54 (not sure why Kim and Jane are slowing and I feel like I am going to trip over them since I have been running two paces behind them the whole way), 6:57,  I feel really like I should be running faster but they are still going easy.  Maybe on purpose?  I put my music on at mile 14 because I could no longer hear them with all the speeding cars going by.  6:46 (I ran past them because  I SO LOVE THIS MILE OF THE MARATHON-- where all the spectators stand and put their hands out to cheer you on-- AND I FELT GREAT ONCE AGAIN : D), here is the shocker---- 6:34, 6:34, then my slower mile, feeling defeated-- 6:51.  But I wasn't defeated this was a great, fantastic MENTAL BOOST for me.  AP for 22 miles at 7:03 (7:02.7 to be exact : D)!!!  I am in shock.  Completely.  

Got up.  Went to church in St. George then drove home via Zion's National Park since we bought a 6 day pass.  Did the Overlook hike just beyond the 1 mile tunnel through the canyon.  Loved it.  It took 20 minutes to climb up just over a half mile.  The kids quite enjoyed this one.  One of my favorites.  Although, I am AFRAID of heights.  Drove home the "back" way up through Panquitch, Richfield and Gunnison through Levan to Nephi.  Such beautiful scenery.  It only took a half hour longer and soooo worth the clear roads and vistas.  

Hilly route around my house up and down the streets so I wouldn't cross my tracks.  I wanted a variety.  The smell of Spring was very much in the air with a fine sprinkle throughout the run and flowers on trees bloomin' brightly!!  So loved this run so glad no problems since the BIG run on Saturday.  AP = 7:57.  8:49, 8:30,  8:14, 8:09, 8:01, 7:49,  7:32, 7:35, 7:36, 7:17.  I guess this was almost a progressive 10 miler.  Not sure why I am  feeling so good.  I still have a little less than 8 weeks to go.  What's the rush?  : D

6 EASY paced miles at 4:54 am before work.  Got back in the nick of time to get ready in five minutes and drive ONE mile to work : D.  AP 8:35.  It was QUITE windy this morning but not too chilly. : D.

Got up at 4:15am to follow the 9 mile plan BEFORE work.  No time after work.  And after work I feel sluggish anyway.  Left my house at 4:25am.  Ran without my garmin for 5 miles (a 2.5 mile loop twice).   I awoke to find my garmin saying "low battery" so I plugged it in and ran 5 then came back for it in order to run SW.  But my legs felt QUITE tired so I decided to just run the 9 and do them tomorrow (6 x 600) with my 11 miler.  Did throw in one little pick up for .4-- 6:45 pace.  Felt nice.  Worked all day.  Another busy shift.  I never actually get true recovery days.  Oh yah pace down  a notch--- the first five about 8:40 (no garmin, just a guess).  Last 4 just under 8:30.  : D.

To the gym. My neighbors were leaving at the same time, apparently. They thought I was a stalker driving behind them all the way to the rec center--- the newspaper boy that drives wildly around our streets delivering papers in record time. I guess they were a little tired to tell it was just me driving a normal space behind.  But she was driving 6 mph below the speed limit, slowing even more at times.  Maybe I was supposed to pass?  Anyway they learned it was me when we got there.  I felt bad they were stressed about it.  How do you tell someone you are not a stalker?  I wasn't driving like a maniac.  Anyway...ran on the TM to force myself to run SW.  My legs are stiff and tired of two 13 hour shifts and even worse with a cheeseburger w/grilled onions and steak fries to boot.  Seriously, why do I crave something that makes me a slug?  Then our new ward had a get to know the new people (us and our street) with everyone bringing a treat to share....luckily I was still stuffed from the cheeseburger and swedish meatballs Troy made and I ate as I got home last night before the party.   My run--   6 mile warmup-- increased the pace by .1 mph every .75 miles starting at 8:49 pace all at 2 %.  Ended at 8:00 pace but then picked it up to a brief 6:18 pace to see if that is where I should start my 6 x 600s (1 1/2 laps or .375 miles).  Got off TM and restarted it/potty break/stretched.  Then  6 x 600 with 90 seconds at 8:57 pace in between.  Paces-- 6:18, 6:15, 6:15 to 6:11 (testing the waters : D), 6:11, 6:11, 6:11 to 6.    Glad that's over.  Prefer outside.  The TM shakes too much and my stride is wobbly but I felt strong throughout even though I am still probably fatigued from working and the 22 miler on Saturday.  Just getting the training done.  The clock is ticking.....

Went to the Women's Expo at UVU and ran on Run13's TM during the expo for 11 miles.  1/2 mile warmup at 8:34 then AP for 10.5 miles = 7:34.   Walked around the Expo for 20 minutes then ran 4 cooldown miles outside in my shorts in the much cooler temps (but I put on my black longsleeve tech shirt to ask the sun for help).  AP there 8:39.    Was getting VERY hungry as I hadn't had lunch yet and was almost 3 pm.  Ate easter m & ms at 11am after grocery shopping for almost two hours.  Felt strong and then sluggish by the end.  Still only a week from "race pace" last Saturday.  Funny how my shorter runs are slower paced. I thought it was supposed to be the opposite way around? BTW I got a free entrance into the Memorial 10k put on by Run13.com for running over an hour on the TM by their booth.  So it was worth it.  A workout with a prize at the end   : D.

Got sent home early from work at 230pm.  Came home folded laundry then laid down on my bed for 20 minutes waiting for Jenn to call so I could run her second half of her long run with her. She had run 10 miles this morning and was doing 12 more this evening for a 22 miler.  We drove up South Fork (her husband drove us) and I parked my car at Orem Soccer park.  It was raining then snowing briefly at the top.  Just a nice easy run.  I needed to take it down a bit from all my quicker paced runs.  It was great to run with Jenn again.  Unfortunately Jenn had an achilles problem almost from the start of the run and by mile 8 she couldn't run any longer.  I even tried massaging it for her and had her do some exercises but still the pain worsened.  I ran 3.2 miles back to my car and returned to pick her up at the mouth of the canyon.  Luckily we both had cell phones to call one another when I reached my car.  AP 9:04 for 11.22.  I stopped my watch when we walked so it would have been close to 12 to the soccer park.  I quite liked the dewey rain and greenery.  No wind so that was extra nice.  I imagined my friend Mel, Kim and Jane flying down the canyon during the marathon in less than two weeks.  

Ran 8 mile warm up :  D      at  AP of 8:19, 2  % incline.  Basically a progressive run starting at 8:49 each mile increasing by .1 miles each mile.  Legs lead-like.  Rather ELEPHANT-like.  Just full of excess water weight from Easter festivities at work and last night at my mother-in-laws (ham and rolls and cheesy potatos).   Felt nice to still go easy.  Then after my 8 miles of duldrums I ran my planned 5 x 600 meters (.38 miles) at 5k race pace (ran 90 seconds in between at 8:57 pace).  I really don't know what my 5k pace is, so  since it is the TM I put it to be faster, so 6:15  x 3 then 6:11, then 6:06 (1 % incline). Felt very doable and controlled, especially the last one.  There is something about knowing you are almost done.   Cooldown 1/4 mile.  11 miles total @ 7:51 AP.  Planks 60sec front, 30 sec sides repeat x 1.  Pushups-- 3 then repeat x 1.  I decided it is time to get back to core and arms since it has been a few months since I have done them routinely.  The last time I did planks was over two weeks ago.  Back to square one, ONCE MORE.     

Okay so I heard the weather report last night and decided to just sleep through the dreaded storm.  I also heard a canyon dweller say something like "mother nature is going to prove something to us" with all this snow and then a sudden thaw that would cause floods like 1983.  I was like what does mother nature have to prove?  We can't stop her no matter what.  So.....at 640 am I awake to NO storm.  I see lurking clouds---stratus ones-- but hey NO snow currently.  But I stay in my warm bed 20 minutes longer pondering my options. What if I wait until 915am when the kids are all at school and I get this ferocious storm to run in?  Not happening.  So I bundled up and headed for the door HOPING to stay ahead of mother nature.  Yah right, I made it a 1/2 mile when high winds and SNOW started to fly.  Yup.  I was doomed to be running in a storm.  I had 14 miles planned but no direction in particular.  I decided I needed some hill work so I headed up towards Farm rd to the mouth of the canyon.  I basically ran 7 miles rolling uphill and 7 miles rolling downhill.   When I got to the canyon I decided to run up it until 7 miles and then turn around and take the same route back.  I ran 1.5 miles up the canyon.    In the canyon  things got really good, AS if WINDS and SNOW weren't enough---  HIGH WINDS and PELTING HAIL made it all that more SPECIAL.  I was thinking hey, "nice I have a tail wind on the uphill" but then I thought "but dang I don't want a headwind on the downhill" and That's when MOTHER NATURE RESPONDED,  "okay so she isn't thankful for her tailwind, fine!!"  and within a split second INTENSE HEADWIND while I ran up the canyon.  It was like minnie twisters in the air, swirling changing directions at will.  I would charge thru them only to come upon another fierce wind pocket.  "OH YAH!! well I will take what you are giving me and just run as quick as I can and get out of this wind tunnel!!"  As I got back to the mouth of the canyon, CUMULUS CLOUDS and a SPECK of BLUE SKY in the valley.  AHHHHH!!  It was still  quite windy  there coming up and over that steep hill outside the canyon but it let up my last 3 miles ever so nicely until I headed west again towards my house.  AP for 14 miles= 7:39.  Splits :8:48, 8:28, 8:25, 8:37,  7:59,  7:40,  8:14 (thanks MN),  7:09 ( I can't even go fast, if the wind was a little swifter I would have been BLOWN into the even SWIFTER RIVER in the canyon), 7:35  (the steep canyon wall climb), 7:08,  6:41,  6:37,  6:55, 6:56.  DONE.  As soon as I walked indoors I started to MELT.  It was less than 29 degrees on my run.  HELLO,  IT  IS APRIL!!!!  btw no fuel--- water or gels etc... on this run.  No stops.

10  EASY pace miles.  I was supposed to run  6 in the am and 4 in the pm but I just don't have time to shower etc....again after a second run, with my kids home from school and things happening.....but I totally feel that is the way a recovery run should go because at 6 miles I felt great going easy but the last four (probably because I speed up the longer I am out there) I got tired, achy and HUNGRY, without fuel or water.  Yesterday I was fine without fuel/water but today BEAR HUNGRY.  AP for 10 = 8:28.  

Out in the CHILLY air 434am before work.  Easy pace run and I had to be at UVRMC's NICU by 6am (20 minutes away).  First mile 9:29 and I was like "oh my, I won't get my 7 miles in" but I didn't care I was going to go easy today.  Then when I saw mile two at 8:22 I was in shock.  I still felt I was going at the same pace.  Good sign for an easy day and then every mile after that felt so easy...8:18, 8:12, 8:05, 8:05, 7:57. AP 8:22 for 7.  I just thought it was a funny progessive run again without trying.  It was a CLEAR morning.  I saw this "blur" coming closer and closer in the middle of the road and so I moved to the other side and then I realized it was a boy/teen on his skateboard.  I said "hi" and he said "hi" back.  Not sure what HE was doing out at that hour?  going to work?  anyway, made it to work and clocked in at 6:03.    Cutting it close I know but its the price I pay to get my training in.  BTW I wore my trail shoes today, just for new feel on my feet.

7 miles in VERY WINDY conditions at 424am.  Easy pace miles--- AP 8:15.  My new shoes came in so I wore those.  Not sure if  I should race part of the Thanksgiving Point half (I didn't sign up because I refuse to pay 75 dollars for a half marathon.  Last year they didn't up the price until the last week.  The price was 45 dollars in February apparently.  Whatever!!  ) OR should I run with Mel, Jane and Kim for their last 13 miler before their big SUB three  : D next week and try to run 9 miles fast in there without them because they will be doing just a 7:15ish pace????  Decisions decisions.  THIS windchill is also making me NOT want to race.  Snow AGAIN?!!!!!  Winds, AGAIN.  25 degrees in the morning?!!!!!!    OH Bother Pooh!!  I am kind of tired after working all day, busy shift and waking so early.....but TRAINING MUST GO ON!!!  Still really no TRUE recovery days.   

So I went with Option B.  Especially when I awoke in the middle of the night about 3am to see SNOW accumulation!!!!  and it was STILL SNOWING!!  I awoke at 4:45am and drove to Center St. in Orem to the Riverwoods to park my car and run 5 miles to Center St. in Provo before meeting up with Kim, Mel, and Jane for their last 13 miler before their big race next weekend.  They were pretty bummed about the snowfalling but I had grown quite accustomed to it by the I met up with them.  I was gettting chilled waiting for them to start their 13.  We left at 6:12am from Center St. and ran the Provo Half Marathon course (also the last half of the Provo Marathon).  The first two miles were 7:38, 7:30.  The next 11 the pace got progressively quicker and I felt really good except I felt stiff due to the COLD air and SNOW FALL ALL AROUND.  Mel, Kim and Jane were not feeling it and also they were to take it easier so they urged me to continue on.  I had decided on my drive over that I would run this long run with some MP miles and try with all my might to get the first half of next Saturday off and run 17 miles of the Provo Marathon with 14 at half marathon pace.  It was supposed to be a 15k (9.3 miles) at half marathon pace this week on a different day then my long run but I have to squeeze them together. So I reversed the order of MP and half MP because it is hard to race when there really isn't a race going on.  I am SO GLAD I didn't run Thanksgiving Point half today-- with how wet, and snowy it is the course would have been even more CHAOTIC.  It interloops with the other runners AT least 7 times.  A joke.  It would have been slip slidin' race and scurrying around, lapping runners.  It will be interesting to hear how others enjoyed that race today.  AP today for the 5.2 miles before the meet up:  7:59.  For the 13.1-- 7:11 (felt I could have run a lot quicker, felt really easy, just stiffer than I would like) last four miles--6:53, 7:01, 6:55, 6:56 (viaduct HILL, gross!!), last .1 at 6:37,  then cooldown 0.7 @ 7:32.  AP for entire run 7:28 for 19 miles.  Don't even feel like I worked too hard at all.  Ate two gus to prepare myself to fuel in the race.  I hadn't been taking much in my runs if anything.