Believe to Achieve Running Blog at FastRunningBlog.Com Sun, 20 Aug 2017 20:47:40 FeedCreator 1.7.2 Sat, Aug 19, 2017 <p>Met Merri at AF high school. &nbsp;I drove us to the mouth of American Fork Canyon. We ran up easy easy peasy pace to Tibble Fork Reservoir. &nbsp;9:25 avg. &nbsp;We left at 513am. &nbsp;It was dark and her phone was helpful for the first few miles while our eyes adjusted and the stars helped a bit. &nbsp;Lots of cars driving up and a few down at this hour. &nbsp;Wow. &nbsp; Met up with oddly enough with a car full of some of our friends being dropped off at the top. &nbsp;They ran with us back down to the mouth. &nbsp;I put in a couple fast miles 6:45, 6:33, 6:40. &nbsp;Then just jogged the last 5.5 miles nice and easy but still under 8s to the end of the AF hospital half at AF high school where Merri&#39;s car was and we drove back to my car at the canyon and iced in the river for 11 minutes. So rewarding to be done and icing!! Just overall a great run despite a sore throat and chills yesterday and body aches last night. &nbsp;I just felt I couldn&#39;t let Merri down and that I have run in harder situations. &nbsp;But I was certainly pleasantly surprised that ibuprofen gave me enough relief and I felt quite well the whole time. &nbsp; Well just one time I was like huh??? when we turned to go down my legs were at the uphill pace still and somehow were not budging to go decently fast until I got in a few down. &nbsp;Here are splits (for my future reference and comparison as I age, sadly) 9:55, 9:46, 9:45, 9:41, 8:43, 9:04, 9:15, 8:05, 7:51, 7;56, 7:31,6:45, 6:33, 6;41, 7:17, 7:50,7:53, 7:56, 7:22, 7:39 and 7:46 for last 0.4. &nbsp;</p> Sat, 19 Aug 2017 06:00:00 Thu, Aug 17, 2017 <p>3.4 mile warm up to AF HS track (long way). &nbsp;Felt good but thirsty. Doors locked on side and too &quot;lazy&quot; to run around front to try those that were probably open. &nbsp; Also felt like I had to pee so I just shook it off to nerves and got on track and stretched a little but first went to ask cheerleading squad to move their big speaker off the first lane of the track. &nbsp;I just didn&#39;t want to have to dodge that every lap. &nbsp;Goal to be last weeks time of 21:19. &nbsp; &nbsp;I DID!! but I totally flaked the last mile. &nbsp;Mainly due to track anxiety-- SUN was rising fast and it got hot. &nbsp;I started my time trial at 8:15am. &nbsp;NOT a cloud in the sky. &nbsp;I spend 40 minutes at home looking for my uncharged phone to no avail that made me more anxious for this run when at first when &nbsp;I awoke I felt confident and ready. &nbsp; Secondly, who the heck brings their dog to the track to walk????? &nbsp;yup at lap 7-8 these girls came walking onto the track with their happy go lucky dog. &nbsp;Not dangerous looking but energetic and distracting nonetheless mainly because twice they started walking in lane 1 when clearly I was running some fast laps. &nbsp;I actually had to tell them I was coming.--two people wide and a dog running around them tied to the leash. &nbsp;Basically I broke concentration and with the sun I just was becoming more of a performance failure due to anxiety. &nbsp;My first mile was awesome but probably too quick at this stage of my 3 mile time trials (my second one in 8 days). &nbsp;Here are my splits (used my 30 lap split watch instead of my 10 which let me see each lap as I pressed it &nbsp;at each pass, slipped at one point so only have the 800. &nbsp;I looked at a few but half &nbsp;I did not. &nbsp;I am wishing I could have overcome the dog challenge. &nbsp;LOL. &nbsp;1:41.18, 1:42.82, 1:44.04, 1:46.15 =<strong> 6:54.19</strong> first mile YIKES!! &nbsp;1:43.14, 1:46.15, 1:47.02, 1:49.29 =<strong> 7:05:60</strong> &nbsp; &nbsp;3:37.88 (1:49.00, 148.88?? even split is a guess-- missed the button), 1:49.30, &nbsp;1:44.79 =<strong> 7:11.97 &nbsp;TOTAL TIME 21:11.76!! &nbsp;8 seconds faster than 8 days ago. &nbsp;Kind of bummed because I was at &nbsp;2 miles at 13:59.79. &nbsp; &nbsp;7:07 for last mile was possible. &nbsp;Hope I can overcome mental obstacles next time. &nbsp; ALSO&nbsp;</strong>I was at 1.5 miles in 10:23.48. &nbsp;Thats pretty good!! sub 7 pace!! &nbsp;I think once this weight comes off it will get naturally easier to do with less effort.&nbsp;</p> Thu, 17 Aug 2017 06:00:00 Tue, Aug 15, 2017 <p>Same run as Saturday. &nbsp;Two min faster. &nbsp;8:25 avg pace. &nbsp;Great overcast !&nbsp;</p> Tue, 15 Aug 2017 06:00:00 Mon, Aug 14, 2017 <p>2 mile warm up 1 percent grade. 8:44 avg. 1 mile at 4% grade 7:30 pace. 5 miles down at -2 percent -6:48/6:44/6:41/6:35/6:22. &nbsp; Cooldown 7:30 pace 1 percent to 4 percent half mile. &nbsp; April years ago inspired me with this run. &nbsp; I am so much more out of shape than 2011 but the down feels easy. &nbsp;The up mike was hard. I was on a very new mill. It felt faster than a 7:30 pace. &nbsp;Rec was closed and came back and my usual tm was taken so I tried this one out. For the downhill I switched over to the one I like since it was availble . Felt really good. A gentleman of 72 years came over and wanted to know my paces because he noticed I was running fast and with good form. Made my day. &nbsp;He saw me from the track. His daughter and mostly son in law run a lot. Avg on the five miles --6:39.&nbsp;</p> Mon, 14 Aug 2017 06:00:00 Sat, Aug 12, 2017 <p>Easy Miles from my house to art dye long way up to canal down silo road over to osmond lane. &nbsp;Stop watch. &nbsp;Avg 8:35&nbsp;</p> Sat, 12 Aug 2017 06:00:00 Thu, Aug 10, 2017 <p>Wallburg &nbsp;20 miler. &nbsp;Yah decided to join the group when I woke at 515. &nbsp;Got to mouth of canyon for the ride up at 5:37. &nbsp;Ran with stop watch with five other girls-- Kim, Jane, Summer, Merri, and Lydia. &nbsp;At first I was behind running at a warm up pace. Then I felt great coming out of Wallsburg and going up the hills towards Provo on the highway by Deer Creek. &nbsp;So I stayed behind Kim about 30 seconds. &nbsp;Ran at Trail at Vivian Park while Kim, Summer and Jane stayed on highway. Sun was out after a misty rain start and I just love the trail more. &nbsp;I thought of it more of a gift to myself with 6 miles to go-- shade, trail and my two water holes I like to stop at (stopped 30 seconds at each). &nbsp;Merri and Lydia were going on trail too but I just ran by myself. &nbsp;I felt great and played my speed work song from yesterday about 30 times. &nbsp;It just helped me stay calm on the busy free way and focus on the trail. &nbsp;Not sure why I felt so good?? &nbsp;<strong>Avg Pace 7:55. &nbsp;</strong>Calculated by math since I had no garmin but knew distance from Merri. &nbsp;Went a little past our cars (2.5 minutes out and back) at mouth of canyon to make sure I got 20. &nbsp;It was 20.2. &nbsp;Nice weather and good friends. &nbsp;Just thankful for a good run.&nbsp;</p> Thu, 10 Aug 2017 06:00:00 Wed, Aug 09, 2017 <p>3 mile time trial impromptu. &nbsp; &nbsp;Plan was pg rec. &nbsp;but forgot it was closed when I got there. Closed for a week. &nbsp; So I drove back home --I had just come from dropping off amber at soccer. &nbsp;Thought about pg track. &nbsp;Nope no watch plus it&#39;s black. &nbsp;Got home and got my watch and ran to af hs track. &nbsp;Like this track. It&#39;s a light pink. Have always run here. &nbsp;Weather perfect today. Humid but overcast with a slight breeze. &nbsp;Ran 3 mile warm up. &nbsp; Kind of stretched. Really just avoiding the start. &nbsp;So not like speed work on a track makes me nervous. &nbsp;Ran first mile in 7:05:(halfs 3:33/3:31) 7:06 (1.5 miles&nbsp;in 10:37-3:32/3:34) and last mile 7:07 --last lap 1:43. &nbsp;First three laps in 5:24. &nbsp; 21:19. &nbsp;Honestly felt easy until last lap was comfortably hard. &nbsp; Ran two miles home. &nbsp;Feeling good.&nbsp;</p> Wed, 09 Aug 2017 06:00:00 Tue, Aug 08, 2017 <p>1100 north and murdock trail start point. &nbsp;Ran north on trail. &nbsp;Got to potty&#39;s just before Lone Peak high school 4.17 miles and then ran back. &nbsp;Last mile 7:38, last 0.34 7:25 pace. &nbsp; Before that nice and easy. &nbsp;AVG pace 8:22</p> Tue, 08 Aug 2017 06:00:00 Mon, Aug 07, 2017 <p>8:38 average to lone peak hs via af hs and art dye then down by temple. &nbsp;</p> Mon, 07 Aug 2017 06:00:00 Sat, Aug 05, 2017 <p>18 slow miles at 7 am. &nbsp;Alpine loop. &nbsp;Very humid. Two gus one at six miles one at 12. &nbsp;Stopped at Jane&#39;s house and eternal fountain and golf course. &nbsp;8:42 average pace.&nbsp;</p> Sat, 05 Aug 2017 06:00:00 Thu, Aug 03, 2017 <p>8 from Timp hs into Provo canyon out and back. &nbsp;No watch&nbsp;</p> Thu, 03 Aug 2017 06:00:00 Wed, Aug 02, 2017 <p>2 warm up. &nbsp;Then 1@7:11 and 4 percent incline. Then 4.5 down negative 2 percent --6:48/6:44/6:41/6:35 and 6:25 for half mile. &nbsp;1/2 mile cool down.&nbsp;</p> Wed, 02 Aug 2017 06:00:00 Mon, Jul 31, 2017 <p>8 miles in 65:27. &nbsp;avg pace 8:11. &nbsp;Trail starting at &nbsp;Timp out and back.</p> Mon, 31 Jul 2017 06:00:00 Sat, Jul 29, 2017 <p>Pacer for Timp half (1:45). &nbsp;Ran 1:44:02. &nbsp; Ammon with me. &nbsp;At mile 11 we were 30 seconds under. &nbsp;So I picked it up worried. &nbsp;But I should have stayed with Ammon. He was 18 seconds after me. &nbsp;</p> Sat, 29 Jul 2017 06:00:00 Thu, Jul 27, 2017 <p>2 mile jog to af hs track. Stopwatch only. &nbsp;4 x 800 at controlled fast pace with 1/4 mile jog in between. &nbsp;3:24/3:18/3:15/3:13. &nbsp;Progressive it appears &nbsp;cooldown three miles to house &nbsp; I just woke and said I guess I should try some speedwork. Lol&nbsp;</p> Thu, 27 Jul 2017 06:00:00 Wed, Jul 26, 2017 <p>out and back from timp HS to up Provo Canyon and back. &nbsp;Avg pace 8:25. &nbsp;Wicked migraine. &nbsp;so done with it. &nbsp;felt awful in the head especially first two miles. &nbsp;still hurting.</p> Wed, 26 Jul 2017 06:00:00 Mon, Jul 24, 2017 <p>speedy spaniard with Amber. I warmed up 1.8 miles. &nbsp;Easy easy. &nbsp;Then we ran together til last two miles when I ran ahead to find porta potty for Amber. &nbsp;Waited a few minutes for her. &nbsp;Then she said she would just wait til finish. &nbsp;She said to go ahead so I ran last mile at 7:15 pace. &nbsp;Came in at 56:05. &nbsp;Amber came in at 57:54. &nbsp;First 10 k and first run&nbsp;over 3.5 miles. &nbsp;TROOPER!! &nbsp;&nbsp;</p> Mon, 24 Jul 2017 06:00:00 Sat, Jul 22, 2017 <p>Hand cart half 1:45 pacer. Slacked last mile. So hot! Mile 8 good uphill. &nbsp; Avg at mile 7 was 7:51 &nbsp; Ran mile 8 in 9:03!! Dang. Them just was so hot and missed mark by 63 seconds. 1:46:03. Oh yah 3 mile warmup. 8:26 avg. I was already pretty sweaty from humidity&nbsp;</p> Sat, 22 Jul 2017 06:00:00 Thu, Jul 20, 2017 <p>2 mile warmup. One up at 7:30 pace and 4 percent incline &nbsp; Four down negative&nbsp;&nbsp;2percent decline. &nbsp;649/644/640/625. &nbsp;1/2 mile up again. 1/3 mile cooldown&nbsp;</p> Thu, 20 Jul 2017 06:00:00