Believe to Achieve

Worked last two days. Twin boys bed 9.  

decided to do long run w/pace work today instead of tmr.  Very rainy out.  Ran at vasa front row life fitness 1 incline. 
3 warm up. 
3 x  3 miles at 7:35 pace. 7.9 mph.  About four pick ups to 90 seconds at 8.3 mph spread over all of the miles.  Also last mile of second set ran faster and faster by 0.1 every third a mile. 
one mile recover in between at 8:20 avg started at 7.2 and ended at 7.3.   Felt really easy. 
2 mile cool down in 17:35.  
first two felt easy.  Last one sluggish.  Forced almost. Just legs getting tight. Had ice water by me on tm. And two fruit naturals 60 cals each  probs a calorie thing   I was very soaked    Lost 2.5 pounds of sweat even after drinking while running and eating a good breakfast  

stretched  and foam roll   
tailor swift challenge  eras tour sound track   Air pods weeded not that great /loud   Last two miles listened to ice castles theme  more inspiring for sure    Don't really like Taylor swift music for too long  

8:04 avg for all miles. Only stopped briefly a few times and twice five min Bc of music issues just before cool down.  Went right into first set from warm up and the one mile recovery.   Tm lag ti pace part of higher avg   

Murdock canal 1100 north with amber to just  past lindon temple.  Stopped at half way 90 seconds.  Talked to Josie's mom about the half she is putting on. Then ran back to start.  9:27/8:58/8:48/8:34/8:19/8:23/8:35/8:02.   Avg 8:37.  Felt good.   Weather good.  Sun out at times. Saw patty k.  Briefly stopped to say hi then sped to catch amber.  

2 miles warm up. 1 percent.  Starting at 6.7.  Picking it up last half mile. 
life fitness mill. 
10 x 400 at 10 k pace incline 3.5 percent.  6:58 pace /8.6 mph.  
10 x 400 down only I did flat 6:49 pace.  8.8 mph.  

45 seconds stand rest in between up and down. 
90 seconds stand rest between sets. 
walked incline 0.4 miles.  
ran  2 miles cool down.  1 percent.  

10 miles Birthday run accidentally posted on Feb 6 th Amber with me at vasa   830 am  

2 warmup.  17:58. 
3 at hmp. 7:13-7:18.  Pick up at end.  This tm takes in to account 20 seconds to get to pace and doesn't try to make it up.  So I do by increasing pace. Last part of second mile and all of third  mile was at 7:13. .  22:03.  Is best I got to get there.   Without sprinting the end.  
3 min standing rest.  
2 miles half marathon pace. 14:51.  7:25 avg. There again the 20 seconds to  get to pace.  Only I just picked it up last 1/4 mile by 0.1 every .05 miles til two miles. So if yiu take off 20 seconds that's 14:31. So 7:15 avg.   listened to church music of Brooke's from her mission and also Disney's long long song symphony.  Lasted three miles ! 
3 min standing rest. 
1 mile at 10 k.  7:10 on read out but had it at 6:58 or faster the whole time. So again take off 20 seconds.   6:50 ! 
two cool down. 17:26.   Did both at 8:34.  17:08 should have been but there 18 seconds more like ti get to pace since slower pace faster to get there. 
To get those 20 seconds x 2 ( made up for first one by going faster in the three miles so didn't need ti mentally add on here ) I just put tm at 8.8 x 68 seconds.  Time to get to pace (25 seconds ) and hold it 43 seconds. 

7 easy. Feb 6.   With Amber.  9:18 avg.  out and back on my old Provo river trail.   Started off Geneva road went past lake and in mud for 0.4 miles.  Weather nice. Wore shorts.  Calm before storm.   

7 very purposefully easy.  Slushy wet roads after very wintery weather yesterday my bday !  Opening mile 10:30.   Then 10:01/9:33/9:27/9:36/9:16/9:17.  9:41 avg.  felt awesome.  Listening to catchy spiritual songs. 

9 outside with amber.   Cold but not freezing. Some snow flakes.  Felt like I was at Brighton.  Out and back in our neighborhood felt great entire time.  9:07 avg.  

changed into shorts.  My stomach was bright red from cold.   Got to gym.  Started next 9 miles 25 min later. 
8 miles at mp.    Three at 7:41.   0 incline. 0.5.  1 incline.  For each mile. 
three miles 7:35 pace.  Same on inclines.  
two miles 7:30.  0 and 0.5 and 1 for last half mile. And pace to 9.2.  Felt great.  Avg pace 7:35 for Al 8.  60:40.   Tm slows for cool down at 60 min so had ti boost it twice.  
mine mile cool down 8:20. Pace.  But came to 8:39 with slow pace build up.  One incline. 

5 easy.  After being out on call and reading and finishing staff meeting on line. Fisher put away.  Vacuuming done yesterday.  A little this am.  Temple last night.  Provo city.   Troy and I going to all Utah temples this year.  Provo temple last time.  It is shutting down and being demolished soon.  
8:51 avg.  started 6.3 mph increased pace every 5 min or so. Ended at 7.2.  All at 1 percent.  Felt really good. Not really any tightness. 

2 easy 6.5-7.2. 
4 x 1 mile repeats. 10 k pace. 1 incline.  6:58/6:53/6:49/6:44.   3 min stand rest in between. 
4 x 400.  5 k. Pace.  1 incline.  6:35/6:31/6:27/6:22.  One min rest in between. Even before cool down. 
2 cooldown. 8:34/8:20. 

8 at home. 7 am.   Before skiing 2.75 hours at snowbird.  
avg pace 8:32.   
1.5 at 6.8. 
1.5 6.9

1.5   7

1.5  7.1 

1  7.2 

1  7.3   

2 wu.  6.5-7mph. Some pick up at end.  Brief.  Potty. 
2 x 3 miles.   0/0.5/1 incline each mile.  
furst set 7:19/7:19/7:13

one min standing rest  

two min jog    

Second set 7:13/7/13/7:13 last 1/4 mile increased pace every 0.05 miles. No stops until end. Other than written. 
45:40 for pace work. 7:21.9 avg.  6.2 miles.  That's including 2 min jog. 

8 easy with amber.  Provo trail Geneva road Provo.  Headed into town.   Four out and back.  Felt amazing.  Nice and easy entire way.  Naturally drifted to 8:13 for a few miles. 
9:43/9:13/8:55/8:47/8:31/8:20/8:13/8:16.  8:46 avg. 

8 out and back (first 8 with amber she turned down 1100 north for 10 to home).  I turned around.    Half way 8.15.  Water and potty.  Like only a few tablespoons.  No fuel before or during.  8 ounces ice water before hand.  26 degrees start.  33 degrees at finish.  

Route up 600 west and over to silos and left and left again and by temple and up to canal trail and over to 1100 north potty.   

926/930/858/912/906/850/844/808/737/713/729/725/737/825/805/754/last 0.33 8:12 pace.

8 miles easy except last 1/4 mile did 7:30 pace.  

6 x 3 min at 10 k pace with 2 min at marathon pace.   Rested 30 seconds after number 4 and 5.  Then did mp.  

end of pace work at 12.6 miles.  3.4 miles cool down.  

avg pace 821!!

Out and back Geneva Provo river trail. 920 am.  With amber.  Felt great on way back especially.  Felt like I was gliding 
fluid -y legs 

9:37/9:13/8:55/8:50/8:24/8:20/8:15/8:12. Last short up hill 0.04. 9:34 avg pace 8:43.  

2 warm up. 1 incline.  17:47.  Life fitness front row.  6.5-7 then last quarter up and up 

400 m at 10 k  up hill 3.5 percent. 6:58/6:53/6/49 x 3 each ALTERNATED WITH  45 second rest AND 400 m at 5 k FLAT 6:35/6:31/6:27 x 3 each.  90 second between starting 10 k pace again. 
last three (total 12 ) 6:58/6:27/6:53/6:27/6:49/6:19-6:27    NO STOPS EXCEPT RESTS WRITTEN AND AT END of spreed.   
2 cool down 17:58.  1 incline.  Stretching.  Was tired !  Legs full of water.  Some pulling but kinks gone by end. 

6.35 easy easy run before skiing at snowbird.  9:33 avg.  aroud my home to discovery park and around then up 1100 north then north to those homes then straight over by kim's house and back to home.  Skiing was snowy!!  legs toast next two days.  Just achy.  Skied alone from 12-415 pm.  No stopping.  high winds visibility challenged and pelting snow!

worked twins bed 9 and cute boy in bed 10.  love talking to both moms.

7 out and back by utah lake.  wow its got a new community there.  started at entrance past dump, by campsites.  went 0.3 north to end (frontrunner ended the trail) then back to car then south to 3.13 miles then out and back in homes area then back same way.   9:10 avg. 

Half marathon by Nancy.  Started at her nephews house just below the canal in lindon. First 0.3 uphill.  Turn right on canal to gate turn around then all the way past Deerfield elementary past the crosswalk there nearly to tunnel then turn. 7.33 turn around.  Stopped to pick up my fruit leather I threw out on ground at 1100 north.  20 seconds.  1:22:10 for 11 miles.  This is Saturday. Feb 24 
8:09

7:25

7:22

7:19

7:15

7:19

7:21

7:23

7:24

7:27

7:37 (20 second stop) 

Stop at 11.  One min. 
2 easy finish. (Plan was 4 easy 10 mp )

7:52

7:30.  
0.11 at 6:55 pace       1:38:17.  7:30 avg whole thing.  Talked for 15 min.  Jogged 1.04 miles back up to canal.  Out and back. Great breakfast  after. French toast. Eggs. Bacon potato casserole.  Chocolate milk.  Yum.   Feel great. Vacuumed after. 

2 warmup. 6.5-7.2. Little fast last quarter mile. 
5 x 1 mile 3 min stand rest 

6:44/6/44/6:39/6:39/6:39.   0/0.5/1 percent incline upping incline every 0.33 miles.  Last quarter of mile 6:27.  Zero incline.  
two cool down 17:26.   Last mile 8:28.  

2 easy start 9:13 pace.   1 incline.  18:05. Picked it up last two tenths.  
three and half min stretch change to fav tm.  
5 @ hmp.  0 incline.   7:01 my watch says (coros ) based off fitness.  
so three at 7:03.  One at 6:58.  One at 6:53 first half 6:49 second and 6:35 last push. Felt good.  35:13.   Takes 20 seconds on this tm to get to pace.  
two cooldown.  17:46. Last mile 8:30. 1 incline.