Believe to Achieve Running Blog at FastRunningBlog.Com Wed, 17 Oct 2018 16:40:11 FeedCreator 1.7.2 Sat, Oct 13, 2018 <p>2 miles in am. 17:43. &nbsp; 2 miles after yard work. &nbsp;17:25. &nbsp; Really nice day. &nbsp; &nbsp;Hamstring a little tight. Looser for second run. &nbsp;Throat a lot better. &nbsp;Last night pretty painful but. Shot kicked in this am.&nbsp;</p> Sat, 13 Oct 2018 06:00:00 Fri, Oct 12, 2018 <p>Strep throat. &nbsp;Rapid negative but all signs otherwise. Left tonsil bright red and purelent&nbsp;&nbsp;Body aches. &nbsp;Penicillin shot.&nbsp;</p> Fri, 12 Oct 2018 06:00:00 Thu, Oct 11, 2018 <p>Sore throat started in early am. &nbsp;Back ailing. After appt.&nbsp;</p> Thu, 11 Oct 2018 06:00:00 Wed, Oct 10, 2018 <p>Hamstring and lower back not good. &nbsp;Chiro appt. &nbsp;</p> Wed, 10 Oct 2018 06:00:00 Sat, Oct 06, 2018 <p>3:23:45. &nbsp; Pretty happy I finished. &nbsp;I got significant symphisis pubis bone pain and right hamstring pain from mile 9 on. &nbsp;Was going to quit. Lots of talking to myself about it. &nbsp;No fueling issues. But I did have to use the bathroom twice before veyo. Mile 5 and 7 aid stations. 45 seconds to&nbsp; one minute each. Imodium next time my friends told me. I never felt an adrenaline rush until maybe last seven&nbsp;miles. &nbsp;I was at 7:51 avg and was able to avg 7:30 the last 7 miles.&nbsp; And get my avg to 7:46 (7:44 my watch as I got 26.33 miles). &nbsp;Hamstring only part of me hurting now. &nbsp;Went to general women&rsquo;s conference to watch Brooke sing &nbsp; &nbsp;Lots of gas pain in lower stomach. &nbsp;Barely ate after Marathon. &nbsp;Took gu non caffeine as usual ( none entire race as usual) at miles&nbsp;2/7/12/17/22 &nbsp; It was perfect &nbsp;and alternated Powerade and water at stations &nbsp;some times both &nbsp; Passed a lot of runners last 7 miles. Half 1:42:57. Slowed even more to 30 k. &nbsp;But picked it up as much as my right hamstring would let me til finish. &nbsp;No heart rate issues &nbsp; Not tired at all the entire run &nbsp;just pain. 3:23:45 &nbsp;! &nbsp;Sg #14&nbsp; &nbsp;Going to get my core strengthened and my weight to 130 from 139.&nbsp; &nbsp;</p> <p>Splits: 7:36 felt fine, 7:51 (not sure why slow felt the same, yikes),7:27, 7:29, 7:26, (potty), 7:38 -so probs a 7 min mile or faster, 7:22, potty, VEYO- 8:46 (with the stop so probs, 8:00 pace), 8:04, 7:53, 8:05, 7:59, 7:47, 7:50, 7:51, 7:51, 7:52, 7:56, 8:04, 7:29, 7:32, 7:36, 7:32, 7:26, 7:29, 7:26,&nbsp; 7:30 for 0.33 miles.&nbsp;&nbsp;</p> <p>&nbsp;</p> Sat, 06 Oct 2018 06:00:00 Fri, Oct 05, 2018 <p>lollipop 2 miler. cool wet ground morning.&nbsp; refreshing but self doubting run because 9 pace felt how I want to run tmr.&nbsp; 18:30 for 2.11 miles.&nbsp;&nbsp;</p> Fri, 05 Oct 2018 06:00:00 Thu, Oct 04, 2018 <p>worked all day.&nbsp; then went to brookes last half of soccer game.&nbsp; lightning approached so 21 minutes left and it was called complete. won 4-1.&nbsp; ate at wendys with brooke and hannah.&nbsp;&nbsp;</p> Thu, 04 Oct 2018 06:00:00 Wed, Oct 03, 2018 <p>easy miles with Kim although we differ on what is easy.&nbsp; It was humid from the storm last night (thunder and lots of rain) . We ran to Art Dye via AF HS on to trail and down on lone peak hs road after getting off trail to temple and to top of hill on 1300 west and we walked down it.&nbsp; I walked home.&nbsp; I think Kim ran.&nbsp; Otherwise this run would have been 7.5 miles.&nbsp; I walked a litte over a mile.&nbsp; It was relaxing.&nbsp; 6.33 miles was at 8:avg pace.&nbsp;&nbsp;</p> Wed, 03 Oct 2018 06:00:00 Tue, Oct 02, 2018 <p>Four&nbsp;really easy. &nbsp;9:10/9:01/8:34/8:43. &nbsp;From highland glen park to past lone peak hs to eternal fountain. &nbsp;Past it 0.4 miles. Then 5x2 min at LT with one min jog in between. First one 6:21 pace. &nbsp;Rest not timed well. Felt good.&nbsp; Every fast two min I would gain on Kim but on jog min Kim still ran fast so would lose her again.&nbsp;&nbsp;When done, I ran easy again while they all ran faster. Lol. &nbsp;Mel Kim Jane summer Chandi. Avg for two miles pace work 7:01. Includes the four min of jogging in between (1 min after eAch). Last four miles avg was 7:49 so I really slowly jogged the last two miles to take my avg from 7:01 to 7:49.&nbsp; Wasn&#39;t tired just felt like jogging.</p> Tue, 02 Oct 2018 06:00:00 Mon, Oct 01, 2018 <p>6 miles easy &nbsp;finishing&nbsp;with two at Marathon pace (7:13,7:08ish a little faster the last half mile so probs 7:03). &nbsp;Walked a mile 2 percent grade. 3.5-3.8 mph. While the others ran two more miles. &nbsp;I did a lot last week. &nbsp;Want to go real easy. &nbsp;Avg for the 8 running 7:58. Started at 7 mph. &nbsp; Increased by 0.1 mph every mile til 5.5. Then increased every tenth a mile by 0.1 mph ending at 8 mph right into mp miles. &nbsp;7:13 perfect pace. &nbsp;</p> Mon, 01 Oct 2018 06:00:00 Sat, Sep 29, 2018 <p>Put on call.&nbsp; Met Chandi, Mel, Jane, Kim and Summer on their 13 miler by catching them as they ran down right fork of AF canyon (they started up by summit).&nbsp; I started at the fork and ran stop watch only.&nbsp; Course tooled at 2.18 miles (10:35 pace) 715 feet of elevation gain!!!!&nbsp; 7:24 avg on way back down to car with the girls. They were all ahead of me.&nbsp; I had to take it easy.&nbsp; I didn&#39;t feel taxed at all except my legs on way up were burning at times.&nbsp; LOL.&nbsp; Then ran to Tibble Fork (left fork) to top 2.19 miles.9:02 pace.&nbsp; Then back down to car. 8:02 pace.&nbsp; Paces are based off stop watch times.&nbsp; But seem accurate for my easy effort.&nbsp; Avg 8:45.8.&nbsp;&nbsp;</p> Sat, 29 Sep 2018 06:00:00 Fri, Sep 28, 2018 <p>Last long run albeit short. &nbsp;1100 north pg canal. Ran to palsaides soccer field in Orem via Murdock canal trail and back.&nbsp;&nbsp;Spilts 8:55 8:18 8:07. 7:51. 7:31. 7:37 &nbsp;7:32 7:22 7:22 7:15. 7:22 7:24 and 7:26. &nbsp;1:40:09. &nbsp;Avg 7:42. &nbsp;Felt good and controlled. &nbsp;Just naturally did a progression run so kept it up. &nbsp;Number for sg although they said they would get me a light orange bib if I wanted. &nbsp;6169. &nbsp;Born in 1969 I don&rsquo;t mind this number.&nbsp;</p> Fri, 28 Sep 2018 06:00:00 Thu, Sep 27, 2018 <p>treadmill at home.&nbsp; started at 6.7 mph. upped pace every mile by 0.1 mph to 7.2 mph with a little faster towards end, not by much.&nbsp; Avg pace 8:37.&nbsp; just not in mood to run.&nbsp; 1 percent incline.&nbsp;&nbsp;</p> Thu, 27 Sep 2018 06:00:00 Wed, Sep 26, 2018 <p>6.75 miles to af track via long way up to 1100 north going past Manila Elementary. Avg 8:25. &nbsp;Cut over off Murdock at 2600 north passing the temple. &nbsp;Got water at school. &nbsp;Then went right in to workout on track. 10 x&nbsp;200 s. &nbsp;With one min rest &nbsp; Avg 43.5 seconds. 5:48 mile. &nbsp;Supppsed to be 5 k pace. Lol. Not. &nbsp;Way too fast. Two miles run home. 7:59 avg. &nbsp;</p> Wed, 26 Sep 2018 06:00:00 Tue, Sep 25, 2018 <p>easy run no watch. course tooled at 8.73 miles.&nbsp; About 8:40pace????&nbsp;&nbsp;</p> Tue, 25 Sep 2018 06:00:00 Mon, Sep 24, 2018 <p>0.32 mill shut off. &nbsp;Late to gym to meet summer Jane and Kim. &nbsp;Was chatting with COURTNEY in England. &nbsp;Got on different mill. &nbsp;1/2 mile easy. 1/2 mile 4 percent. 7:30 pace. &nbsp;Then one mile increasing pace from 7.2 mph to 8.2. &nbsp; Then right into tempo. 7:13, 7:08, 7:03, 6:58, and 6:48ish. &nbsp;Got up to 9 mph for a bit. &nbsp; Cool down 2.7 miles.&nbsp;</p> Mon, 24 Sep 2018 06:00:00 Sat, Sep 22, 2018 <p>5 am picked up Kim.&nbsp; Drove to mouth of Provo Canyon to meet up with Mel, Jane, Summer and Chandi (and our ride Julie E ).&nbsp; Kim and I dropped off our car at squaw peak road (we only wanted 16 miles).&nbsp; Started at 6:03am.&nbsp; &nbsp;Workout supposed to have 15 miles with 60 min on/offs Steady State/marathon pace.&nbsp; &nbsp;MP =7:26.&nbsp; Steady state 7:50.&nbsp; It was supposed to be 3 min on, 3 off but Kim and I just did 1/2 mile on/off.&nbsp; Chilly at start wore gloves and thicker overhead shirt over regular shirt and never took it off.&nbsp; Here are all the splits: 8:20, 8:01, 7:34, 7:25, 7:32, 8:02 (big hill out of wallsburg to Deer Creek), 7:35, 7:00 (started the 60 min at 7.5 mile mark with Kim, we figured it would be 8.5 miles of SW), 7:22, 7:08,&nbsp; 7:04, 7:16, 7:07, 7:31 (big hill past South fork canyon towards bridal veil falls on highway), 6:56, 7:00 and 7:23&nbsp; cooldown for last 0.46 but if felt really easy like effortless.&nbsp; Tailwind from 12 miles on.&nbsp; Little head wind at mile 11-12 out of Sundance canyon road. Avg for 16.46 miles= 7:26.</p> Sat, 22 Sep 2018 06:00:00 Fri, Sep 21, 2018 <p>treadmill at home.&nbsp; 857 for 1.5 miles.&nbsp; 8:49 for 1.5 miles. 8:41 for 1.5 miles and 8:34 for 1.5 miles and 8:27 for 1.5 miles and last 1/2 mile 8:22 for 0.1 miles then down 0.1 mph every 0.1 miles til 8 miles (6.8 mph).&nbsp; 69:32.&nbsp; 8:41 avg.&nbsp; Sweaty cause I closed the door so Cocoa didn&#39;t stare at me the whole time. (my dog).&nbsp; So it got really hot in there. Didn&#39;t stop.&nbsp; 1 percent incline.</p> Fri, 21 Sep 2018 06:00:00 Thu, Sep 20, 2018 <p>8 easy treadmill miles.&nbsp; up at 7am. went grocery shopping for soccer sandwiches and some for my family.&nbsp; Feeling a little run down from developed cold since tuesday around 10 pm.&nbsp; got zinc pills (zincum) and started those.&nbsp; Kim texted me about coming to gym and running a few with her and I was driving back with groceries and said yes.&nbsp; Quickly unpacked and dressed.&nbsp; She was already on mile 4 when I got there.&nbsp; but we ran 3 miles together and I got in five more, one while she was walking/cooling down.&nbsp; started at 7 mph and increase 0.1 mph every mile to 7.7 mph (7:47 pace) at mile 8.&nbsp;<strong> That&#39;s 8:10 avg for all 8</strong>. Got off at 4 miles for water. drank orange juice but no water before run so really needed it.&nbsp; Tasted so good.&nbsp; Felt easy every mile.&nbsp; Not tired.&nbsp;</p> Thu, 20 Sep 2018 06:00:00 Wed, Sep 19, 2018 <p>5.21 miles to vasa loop.&nbsp; avg 8:32.&nbsp; 1 mile warmup progressively faster starting at 7.1 mph (8:16). Work out 10 x 400 meters.&nbsp; first three at marathon pace. 30 second rest in between.&nbsp; second three at half mp.&nbsp; 45 seconds in between rest.&nbsp; Third set of three at 10 k pace with one minute rest in between.&nbsp; Last one all out!!&nbsp; &nbsp; I was supposed to run with jane, mel, kim and summer at 6 (meet at skyridge but I awoke at 558 am.&nbsp; So slept until 8 am and got out for my run at 9 am.&nbsp; And decided better for my body to do these on treadmill so I don&#39;t make too many turns on track.&nbsp; Ran first three at 7:08 pace (8.4 mph), this was easy, second three 6:48, 6:46 (half 8.8 mph and half 8.9 mph) this was not bad and last one at 6:39 pace (9mph).&nbsp; Then third set I ran 6:27, 6:22, 6:22.&nbsp; Still not too bad but defintely a good pace. Then water break before all out.&nbsp; Ran this at 10.2 mph first putting treadmill at that pace then hopping on which wasn&#39;t good.&nbsp; My legs needed to adjust. struggled at first but ended at 1:28 for 0.25 miles which is 5:52 pace.&nbsp; But to be sure I did two more wtih upping mill from not moving to moving at 10.2 mpm (takes until 0.07 miles so I just ran 5:52 pace from there utnil 0.17 miles x 2.&nbsp; Felt better this way.&nbsp; Helped me get used to that sprint.&nbsp; Ran home 8:23&nbsp;avg two&nbsp;miles.&nbsp;</p> Wed, 19 Sep 2018 06:00:00 Tue, Sep 18, 2018 <p>1:49.41. &nbsp;My 12.7 mile route up 1100 water fountain via Manila elementary. Then to slime Highway heritage park to golf course to art dye to af hs to home. &nbsp;Easy pace. &nbsp;Avg 8:38.&nbsp;</p> Tue, 18 Sep 2018 06:00:00 Mon, Sep 17, 2018 <p>Two mile warmup. &nbsp; Four mile tempo slight uphill it called for &nbsp;so found miles similar to sg miles 8-11 &nbsp; Started at road out by Angie&rsquo;s after our and back mile for warm up &nbsp;and went to just past pay station of af canyon 0.1 Miles &nbsp;it was a little more up the third and forth miles than sg marathon &nbsp;and a very little less up the first two (almost right on) &nbsp; &nbsp; 7:47, 7:30, 7:41, and 7:54. &nbsp;7:43 avg &nbsp;then LT Miles Back &nbsp;6:37, 7:02,7:11 and 6:58. Avg 6:57. &nbsp; Two cool down miles with Melanie 8:49 avg &nbsp; &nbsp;</p> <p>&nbsp;</p> Mon, 17 Sep 2018 06:00:00 Sat, Sep 15, 2018 <p>4 miles from Skyridge elementary with melanie, kim, jane, summer and melody up Suncrest. Turned around at four and back to Skyridge. So SMOKY and air quality high from fires up mount nebo area.&nbsp; &nbsp;Started at 6:11 am.&nbsp; 9:20 (pelvis needed to warm up, 8:42, 8:50, 9:32,&nbsp; 7:04, 7:15, 7:31, and 7:40.&nbsp; &nbsp;Warmed up a lap to clear the track and get some water. Then 10 x 300s with 100 walk (1 min rest, actual 1:11 to 1:31-water and wait for summer,&nbsp;&nbsp;&nbsp;rest avg 1:17) in between.&nbsp; Pace is supposed to be 10k but that didn&#39;t happen. Way under.&nbsp; 10 k pace for 3:15 marathon is 6:46.&nbsp; 1)&nbsp;6:23&nbsp; 2) 6:29&nbsp; 3) 6:19 4) 6:15 5) 6:22&nbsp; &nbsp;6) 6:14&nbsp; &nbsp; 7) 6:15&nbsp; &nbsp; 8 and 9) 6:11 average&nbsp; &nbsp; 10) 6:15&nbsp; Avg 6:16.3&nbsp; (30 seconds avg under per split).&nbsp; 2 mile cool down on track by myself.&nbsp; 8:18 avg.&nbsp;&nbsp;</p> Sat, 15 Sep 2018 06:00:00 Fri, Sep 14, 2018 <p>Worked all day from 8 am to 711 pm. Came into work. They put me on call. Called in at 8 am. &nbsp;I run. Too tired&nbsp;</p> Fri, 14 Sep 2018 06:00:00 Thu, Sep 13, 2018 <p>Last night we drove down to St. George in janes&nbsp;12 passenger van Jane Kim Melanie Angie Jenny Chandi&nbsp;and summer. &nbsp; Arrived at 930 pm. Stopped at n cedar for pizza &nbsp;and salad dropped off some waters and Gatorade for fuel and at 4:50 we woke up and got to the marathon course and laid out some more waters and Gatorade&lsquo;s and started running at 6:03 AM and ran 22 miles Jane and Melanie ran 24 summer around 23 and Kim ran 22 and Anji and Jenny ran 15 The first 12 were&nbsp;easy and the last 10 were&nbsp;marathon pace. &nbsp;Splits were 836 830 803 759 808 755 743 846 831&nbsp;&nbsp;809 836&nbsp;806 719 715 709&nbsp;701 712 723 742&nbsp;723. 708. 708 &nbsp; Left home right after. &nbsp;Stayed at janes moms house stayed up in a loft by myself &nbsp;I loved it. &nbsp;Peach cobbler too. &nbsp;Three Gus &nbsp; Toasted marshmallow. And one stinger &nbsp; 7:48 avg &nbsp; 7:16 avg for Marathon pace miles&nbsp;</p> Thu, 13 Sep 2018 06:00:00