Believe to Achieve

9.5 easy   8 @ mp     1.5 easy    

first 8 with amber   1100 north to mount Timponogos park   8:51 avg  

another 1.5 up to 9.5  miles   
stop potty mile 5.5   By cemetery  90 seconds 

eternal water  75 seconds 

mile 8 bye amber 90 seconds  

Turn around.  1 minute 

13.0 miles. By a random garbage can before cemetery. 1 min. 
potty 2 min.  
end of speed work 1 min.  //8.25 min stops. 
50 degrees. Very windy. !! 
2:36:xx 8:14 avg. 

8 at mp avg 7:24   9.5-17.5 miles 
9:18/9:05/8:53/8:49/8:48/8:41/8:34/8:43/8:44/8:10/7:21/7:20/8:04/7:36/7:30/7:34/7:22/7:52/8:14    First half of 8:10 mile was uphill   And last mile of speed was at 17.5 so half fast half slow  total avg 8:14  

Iced 7 min af River. 
worked non stop shift at 12 noon.  Home 710 pm.  Brooke and David down for amber to temple tmr 830 am. 

Temple Day with Amber.   Valorie as guide.   Saw RaeAnn Hurst.  David Brooke Troy. Jennifer.  Donavan.  Me.  Makayla.  Jaden. 745 am me and amber.    830 season.  Maglebys fresh for breakfast.  
8 before Temple 710 am.  Windy warm.    Storm a brewing.   Shorts. Yay.   Nice anc easy all through my neighborhoods. 9:12 avg.   legs not sore at all but we're sore at work yesterday going and going.  Busy six hours after 19 miles !  

2 warmup.   6.5 start up every third a mile. Up at  1.5 miles. Getting to 6:45 pace I think 

3 x (800 m hmp 6:58.  Up hill.  3.5 percent. 60 seconds rest  then 800 flat at hmp.  7:19-7:13. 2 min rest)

4 x (400 m at 10 k pace 6:39  45 seconds rest.   400 m at hmp.   I did one at 6:58. Three at 6:53. Last one to 6:49.)

Two cool down. Start 8:41.  End 8:06.  17:06.  
chatted with Ryan wing for an hour.   Texted Scott m.  Lol. Old times. Running talk. Felt strong. 

Post engagement run with Amber in the snowy weather on Provo River Trail by Geneva went out to the airport and back and then another 3/4 of mile the other way 920 average.  920 am too. 

8 Aerobic pace miles 834/827/8:20/8:13/8:06/8:00/7:53/7:49. Last 1/4 mile at 7:41-7:24 8:10 avg.  1 percent incline. 

Student nurse. Kendra.   Good day.  But busy with tiny twins in bed 5.  Gala last night for nicu.  4.5 hours long. Bed 1230 am.  So tired at work.  But managed it like I do hard runs.  

2 easy warm up. 1 incline.   17:07 started 6.7.  

2 x 5 miles at marathon pace

first set   7:19 x 4  last mile up every 1/3 mile by 0.1. Ended 7:08   36:43.  7:20 avg.  Five min rest   
second set  7:19 x 4   Last mile 7:19/7:08/7:03/6:53 and last 1/4 upped more every 0.05 to 6:44 pace.  36:36    7:18 avg  

0/0.5/1/0 incline first set each mile    1/0/.5/1/0 second set   1 percent noticed !  Pushed through to 0 incline reward ! 

Reminder tm takes 20 seconds to get to pace   Glad this one is over   Next up two 20s  then taper time !  

1/2 mile.  Potty.   2 mile  warmup.  
2 x (1.25 miles at hmp plus 0.63 miles at 10k). 0 incline. Two min rest between sets.  6:58 first 0.41.  6:53 x 0.41.  6:49 x 0.43  then 10 k pace 6:35 first half. 6:31 second half.  No Second set start at 6:53/6:49/6:44 for 0.425 each.  Then 10 k 6:31 and 6:27. (Half of 0.625 each)  two min rest. 
5 x 400 m at 5 k pace. 1 min standing rest in between.  
6:22/6/15/6:11/6:07/6:03 pace.  Started at those paces ended last tenth to the next pace.  Started where left off.  Pretty doable.   But  slight ache left hip /pubis. Not bad. 
1.5 coolDown 1 incline. 

Worked last two days.   Feeling it.   Daylight saving kicking my butt.  So I am writing this Friday.  
yesterday but todays entry ... I went to bed late all week Bc of daylight savings. Then up early for work two of those days then today I felt not up for the workout. But not any worse than usual. So got dressed and put on my new altras.  Same make different g color. It's 930 am.  I start.  And the shoes don't feel as cushy. It's cold. Sun not out at top of 1100 north.  Here and there a peek. I run 9:06/8:39 and right into 8 at mp cutdown to it.  7:42/7:35/7:42 (big up hill) /7:25/7:18/7:27/7:37 hill can tell fatigued today/ 7:25.  Stopped at 4 mile mark took off sweat shirt put on music.  2.5 min.   Stopped at top of last uphill one minute.  Stopped 10 seconds when hamstring hurt right before the end of 8.   Then had to walk last mile with jog Bc hamstring too tight.  Went to bone dr for osteoporosis check.  And cmp and vit d done.   Cmp showed significant dehydration.   Bun /creatinine ratio 37.7.  Supposed to be 10-20.  vitamin d low -27. shocked since I take supplement.  Dexa scan next week to see if my osteopenia is still osteopenia.  Not osteoporosis.  
went to Draper temple.  Amber choosing to be married there.  Beautiful Brides room lovely.  Small dressing room area. Bathroom narrow.  Sealing room nice !  

hamstring hurting  no run.   draper temple last night.  that was relaxing.  wore a compression on my hamstring.

3 very slow on tm. too much pain in hamstring by mile 3 so stopped.  started at 12 min miles ended 10 then back to 1020.  ugh

3 slow tm miles again.  thats it. able to get to 9:00 pace however. but then  hammy not happy.  PT wednesday   hopefully chiro too.  feels like knee and hip not aligned   loud pop right before last thursdays run in hip.

work rest hammy  wore compression all shift

1030 am PT appt.    elec stim, warmth, massage, dry needling, two exercises, decompression table x 10 min. 

dexa scan 1250.

osteoporosis lumbar spine diagnosed - 3.5.    under -2.5 is osteoporosis.  ugh.  

tried running half mile on my tm at home.  thats all i did.   slow.  cause could feel it.

mri pinky.  severe degeneration pinky pip joint.  

tried running and made it half mile and nope. provo river trail.   walked back to car at revere.  kind of down about this seems not to be getting better.  hoping just worse today from dry needling.

goal was trial hammy for half mile.  made it half mile and was like time to be over but words of kim ran through my head "half mile is not even long enough to warm up anything and see"   so  I tried harder and just massaged my hammy while running at upper insertion site which referred to mid left/lateral left hamstring and would stop every mile for nearly a minute.  ran 11 miles on trail from 1100 north to just past bridal veil falls.  it was a mental game over physical and going really slow to not trigger the zapping.  here are paces to show you.... but bc i didn't know I was running 20 I got dehydrated and had no fuel and it was 1:50 pm when I finished.  Then I walked two miles to my car.  yah i was hoping for 22 miles but i had to cut to just gift myself and end it.  the walk to car took 22-25 min a mile. so slow.    sore from hamstring exercise video I did twice-  last night and this am.  Says it gets rid of hamstring pain for good.  but dang it woke up tight as can  be.  exercises helped. so tried the run but at half mile i was like really are you gonna do this?    water at bathroom at mile 3, eternal fountain, and some guy at turn around cheering for me.  it was hard to go slow for a long time but had to bc hammy cant do fast but my heart rate was up there (dehydration/pain).   got eternal water fountain on way back mile 14 plus.  then tried to get gatorade  and banana but they wouldn't let me pay my telling them my credit card number.  felt really really spent, heart rate???? out of control   stopped every mile mostly skipped once bc eternal water coming up.  then at end  I stopped at 17.5.  18.5.  19.5, 19.70 lol.  just really spent on tired hamstrings.  took a lot out of me focusing on form and pinching upper hammy to calm hammy down.  walking the two no pain in hamstrings just soreness in quads and piriformis from the exercises.   avg pace 9:25.  total stoppage 28:47 min.  on feet 3:37:06.   0.5 mile x 1 min or so min then every mile there abouts on way up and way down and 5 min in gas station!!!  then water at potty. mile 18plus.    needed fuel.  needed electrolyes.  needed new hammy.  but got the 20 miles done.  respectable LSR (long slow run) done.  1-2 min slower than race pace.  though i am no longer going for 3:20 at boston.   no confidence and no trust in hammy.   if a miracle happens and  I can try some speed in a week I will move my goal to 3:30.   otherwise its just finish steady !!  

10:12/9:55/9:28/9:33/9:30/9:29/9:15/9:20/9:17/9:25/9:23/9:01/8:54/8:48/8:56/9:35/9:17/9:28/9:43/9:40.   9:25 avg.   

Trial.  0.5.  Home tm.   12-10 min pace.  5:33 minutes.  Tight hammy. 

2.5 miles out and back with amber. Hammy tight.  5 miles total 8:48 avg.  44:17 5.03 miles. 9:23/8:55/8:59/8:31/8:09 

6 easy 430 am before work.  hammy tight  hurt worse all day at work.  8:50 avg.  at home tm  1 incline

super tight similar to about to go out hammy so was only gonna do 1/2 mile but made it really slow to 5 miles.  avg 10:02.  at home tm   1 incline

1.5 stop 1100 north canal parking out and back south.  tried to tolerate it.  so then did another 0.25 miles stopped and walked back but attempted x 2 to run so 2 miles total.  just tight achy pulling and pain.  hamstring left. and bone of left head of femur.  brooke and david over for easter.