Believe to Achieve

3 on my own at 511am at 8:18 pace before meeting up with Kim and Jane for 16 more miles (15.6 for them), total AP for me= 7:57 for 19 miles : D.  We ran up to the mouth of AF canyon then into Alpine and did a loop in there and then back home via Lone Peak Rd as I call it and turned by Walmart in Cedar Hills running the scenic route (as usual) home.  We got in three water stops thankfully, since the fountains are all on  : D.  My legs were achy from DMS still and luckily Kim wasn't feeling too well that we didn't push hard on the pace although it was quite the hilly route.  We seem to pick a lot of hilly routes lately.  Kim is running the Riverton 10 k tomorrow morning.  Last year she won it EASILY by three minutes.  I told her she could just run it easy tomorrow unless serious competition shows up.  She is in such great shape, with a 1:22:25 at the half last Saturday,  WOWSERS!!  Mel, Jane and I are running the Freedom Run 10k.  My goal is to "try" and run somewhat with the SPEEDSTARS so I can improve on my PR for the 10k (41:03 in May).  This is a hilly course so not sure.  My PR was on a relatively FLAT course.  AFTER our run we Jane drove us up to Grove Creek and we iced to our waistlines for 6 minutes.  Jane played the "would you rather...game" with us.  Jane "would you rather run the 25th mile of a marathon right now or ice yourself in the river for 6 minutes?".   Apparently this is a very fun game for the kids.  They love choices like, "would you rather step in baby vomit or dog poop?"  NICE thought for day, huh?  : D  Well as usual we accidentally went over on mileage, hence why 19 instead of 18.  At least now I can run one mile less before work tomorrow morning   : D        Oh yah, how could I forget-- I did my arms again yesterday after a NINE day rest period (see how inconsistent I am) so this run was like I was running on my arms.  So sore.  The only benefit (besides hopefully gaining muscle) to lifting weights and getting sore before a long run is that I don't notice, as much, how achy my legs feel.  There was absolutely no way to ICE my upper half of my body in the river without drifing away in the FRIGID water.  I am sleepy.  Finally got 5 hours of sleep last night.  But still not enough.