Believe to Achieve

could not run last two days.  Pelvis pain.  so today none so ran 4 easy. 8:41 avg up in Draper while Amber at soccer practice outside.  getting old.  i am sure the speedwork saturday inflammed my joints.  started yesterday fast metabolism diet.  

5 easy miles in Draper during Amber's soccer practice.

pulled to Orem mom/baby for six hours.  Left right for Vegas at 4pm.  Vegas cup amber and Brooke.

6.2 easy miles on Treadmill at Grandview Hotel in Vegas.  

6 easy miles in Vegas out and back from hotel on Pyle road.  8:46 avg.

2 mile warm up.

4 x 1200 at 10 k pace (7:13)

2 min rest, sitting. :D  mill still going at 7:13 pace. 

4 x 400 at 5 k pace (6:53)

1 min rest, standing on sides of mill with it going at 6:53.

1/4-1/2 mile cooldown.  No time.  Needed to go shopping with Courtney for her mission.

5:52 am 10.25 miles.  Back 7:27.  Stopped to potty, stopped when lost x 2.  

tm miles. Body for life style. 

tm miles.  😜8:30 easy 

no watch.  5k. Slc track series.  No shape. Arrived with 10 min to spare    0.2 mile warmup.  23:29.  7:33 pace.  11:33 half way.  Migraine.   Weak. Out of shape.  1st 45-49. 

speed work at Vasa.  6 x 1200 at 7:30 pace last one a little faster.  2.5 min rest in between each one.  Two mile warm up.  Two mile cool down.

6.3 miles up the canyon and 6.3 miles down.  By myself on way up.  The others left a half hour before me.  They stopped more so I was only two miles behind them when I caught up to them coming back down from top which is 7.3 miles. Avg up like 9:30.  Down not sure accidentally stopped my watch last mile.  But probaly 7:45-8.  Pretty tired pulling myself out of bed.

8 miles on the TM before going into work for 90 minutes for a coworker. Courtney leaves tmr and I feel worried.  But know she can adjust and do great in England.  66 minutes.  8:15 avg pace. Started at 8:34.

Ok so I thought I better get it in gear.  Haven't run since Monday and I could have.  I didn't work so the excuses of that is not there.  Courtney left on her mission to England for the Church of Jesus Christ of Latter-day Saints on Tuesday morning.  I knew I would not run then.  I will miss her. And I can't wait to hear from her again (only one gmail saying she made it there) then only once a week emails from her, no phone calls except mom's day and Christmas.  So next tuesday I will hear from her.  I turned 49 on Wednesday.  Did absolutely nothing except at 6 pm went out to Costa Vida where Brooke works while she was working and ate with Troy and Amber.  It was good because I like Costa Vida and we had my free birthday Tres Leche which was YUMMY, I shared of course.  Really could have run Wednesday too.  Then Thursday I have no idea I just didn't exercise when I know it would help.   I am dealing with lots of headaches.  So they do get worse with hard running but mostly with strength training.  So today, Friday I finally got out there at noon in the warm weather (50s).  I improvised the work out on my BM training schedule.  But let's get real I haven't even been following it. AT ALL.  Two times a week running is Lame.  My back got jacked up from Yoga really from the fall I took a month before that so I am just an almost 40 year old mess.  Ha Ha.  Well this coming week I am not going to falter.  We leave for Phoenix to a soccer tournament.  I should be able to run Friday and Saturday easily as games are 4:30 pm Friday--Amber.  1:45 pm Saturay Brooke.  8:30 pm Saturday Amber.  830am Sunday Brooke.  1145 am Sunday Amber.  8:45 pm Sunday.   Then on Monday are the final games and times are based on how we did the first three games.  So hoping for the 8am time slot for Amber and the 1130am slot for Brooke rather than later in the day.  The early slots are for the top two in their brackets. So here's hoping because we have to drive back to utah.  10 hour drive which includes a 45 minute stop.  so 9 hours 15 minutes in a van full of girls :D.  We rented a 15 passenger van.  Last year was so much fun in our now extinct Ford Expedition with five extra players we raised the bar to 9 extra players besides my two daughers. Okay so I did run so here it is:  

2 mile warm up.  5 x 0.25 mile hill/pace work at 10K pace which again I did too fast and did them at 7:13, 7:18, 7:35 (that's better) 7:22 and 7:14.  With 5 x 0.25 mile run down (MP which I ran too fast and avg 7:30.  Then ran 2 miles back.  I really per schedule was supposed to do 10 but since I have a 10 k that I only have run three other times in two weeks and twice a week the month before that I felt it best not to push too hard or  I will croak at 10 k.

Ran the SLC Winter Series 10 K at the Saltair.  Never have run this series and it has been around for 40 years THIS YEAR!! LOL doing it my most out of shape since early 1995 is hilarious.  Ran a warm up of 1.88 miles out and back on the paved trail that the race is on.  It is basically flat and only one small curve so straight and no scenery except in the distance right along the highway.  It was windy and cold. But not dreadful.  To others the wind bugged them a lot.  It cooled me off from my extra layers.  I got there at 9:35 am (race starts at 10am).  Fiddled around for a bit texting my cousin in Massachusetts telling her how I better get it in gear to run Boston.  Didn't tell her until I got back that I was running a 10k. Used the Bathroom in the Saltair. This race is festive.  Music, food, fun, a plank contest (didn't have time for it had to go warm up).  At 9:44  I ran my warm up and got back with 30 seconds to spare (cut it way too close, I wanted to stretch) and the gun went off.  Warm up pace was 8:24 avg.  I was like "oh my they are about to start the race and I am on the course!"  so I picked it up the last 0.2.  Ran 24:17 out (timing mat)  And my overall time was 48:46.  So double the 24:17 that is 48:34.  So way back I was 12 seconds slower.  Mile four was my downfall.  Right before hitting the turnaround I was wanting to quit.  I didn't feel bad physically just mentally.  I am having a hard time of finding a reward with running (within my brain) so I just emotionally quit.  So as I turned I tried hard to not think of quitting just to quit when clearly I could run the last three miles.  I just ran 12 on the fly last saturday.  Yah it was windy but come on it is the home stretch.  So I kept playing the same song over and over to just get my brain to care a little.  This battle was until mile 4 then I was like okay really Julie?? two miles thats it.  Get to 4.2 miles and you just have two miles.  Mile splits:  7:39, 7:42, 7:52, 7:56, 7:51, 7:50 and 7:29 for last 0.26.  Not sure why my garmin had it long.  I wonder if they went off the second timing matt at the start a ways away.  That would make sense as it would shorten my 0.26 by .03 miles x 2 (out and back).  We don't even get the general medals for the race until we do the last race which is in two weeks. The 15 K.  This time I am going to get going and try to keep the pace at the same as the 10k.   So it is 9.3 miles (4.5 miles out and back).  I got first in my age bracket today!!! YaY!!  I was two minutes ahead of second place so I didn't need to run scared.  I didn't look back once after turn around.   I was first in the 5K two weeks ago as well.  I can do this.  Okay just for KICKS here is mileage for the last five weeks: Jan1:  4   Jan8: 11.2  Jan. 15:  22.6   Jan. 22nd:  9.4   Jan 29: 21.1   Feb5: 23.06  (current week with this race) OBVIOUSLY A LOT OF ROOM FOR IMPROVEMENT!!!

Long run with Melanie :D.  From her house in Lehi 5 miles out and back on Willow Trail (JRP) heading south to Hot Pools.  So fun.   Not too cold.  Not too hot.  8:28 averga.  8:51/8:30/8:28/8:27/8:35/8:29/8:18/8:12/8:14/8:31 then I went out for 3 more to step it up in marathon training starting today.  HA HA.  8:29/8:23/8:34.  Last mile in both runs was back to Melanies via traffic by school so slowed down.  8:28 avg.

2 pm. Easy miles. BR issue. 

easy tm. Miles. At home. 

Page Arizona.  TM. Best western. Easy miles. 

8 miles easy on tm.  Phoenix.  Hawthorne inn and suites. Tempe. Northern Peaks won pres cup final. 

Easy 17 on tm.  Stop half way. Then one other brief stop.  

8 easy tm miles.  

third master.  Won 25 dollars. Won 2 nd place in series master division. Came in first in each race in my age division. 49 years young. Nice 23 degrees with sun today.  Felt better in this race than 10 k or 5 k    Pace faster than 10 k.    Splits 7:39, 7:47,7:47,7:54,7:51,7:43,7:51,7:50,7:44,and 7:24 pace for last 0.38 miles.  Avg 7:46.  

easy 18 miler out side.  My old 18plus miler route.  Angie had water for me at mile 4.3 and Jane at mile 8 and eternal water fountain in Alpine at mile 12.25.   No other stops except a couple traffic lights.  Nice day. Slow and steady.  8:43 avg.  Fastest mile only 8:24 and slowest 9:06 (uphill).  

7 TM miles.  Easy pace.

7:54 avg outside with friends.  First mile 8:27.  

TM miles. 8:18 avg pace. Started at 8:34 pace increased every two miles by 0.1 mph until 8:06 pace x 2 then did two at 8:27 and last mile at 8:05.  Two brief stops. No fuel. 1 percent incline.

8 easy slow miles. 8:53 avg.  stopped halfway at Valree’s to use her bathroom. Our and back in my area. 

5   At 8:13 avg.   impromptu speed play to get 5 over with.  2 warmup at 8:49,8:41 then 4 c 7:30 pace with 1/4 mile at 8:41 pace. No stopping from start to finish.  Ends with the 1/4 mile so that’s cool. One percent incline. 

5 easy miles.  8:11 pace.  trail on 1100 north.  out and back.

20.  First 8 I thought this is gonna be easy since first mile was easily 8:36. Oh boy was I wrong. Hit a wall at mile 11.  Mentally and physically.  So I walked and stopped several times.  Got to mile 15 and ran the rest with two brief stops.  8:39 avg with like 45 min of stops. 2:53:19  ran cinco ciudades loop. Difficult run. Hilly. 

ran to indoor soccer in lehi. Chilly breeze.  8:40 avg. legs a little stiff at first from twenty on Thursday and working all day Friday 

12 miles on TM at home. 1 percent incline.  8:19 avg. started at 8:57.  Increased by 0.1 each mile. Until 10. Then did a 8:13 mile. Then a progressive faster mile at end. 99:54. 

decided to finally add some speed.... impromtu.  Was only running five miles so made it so I did a progressive speedwork to equal that.  

1.5 warmup at 8:57

1 mile at 7:30

1/4 mile at 8:57

0.75 miles at 7:16  *half at 7:19 half at 7:13

1/4 mile at 8:57 

0.5 miles at 7:00  *half at 7:03 half at 6:57

1/4 mile at 8:57

0.25 at 6:48 to 6:27 pace.    All at 1 percent incline.  

Avg pace 8:02 for five miles.  See nice and easy speed and five miles is over quickly.  

5 easy miles at 8:20 pace.  started at 8:41.  Every last 1/4 mile except in first mile increased incline from 1 percent to 3 percent.  

impromptu speed.  1 mile warm up on TM 8:57.   15 x 1 min on/off  one percent incline   

Ons @  3 x 7:19, 3 x 7:13, 3 x 7:06, 3 x 7:03, 3 x 6:58.

Offs all at 9:05.   

Cool down to five miles at 8:57-8:13 pace  and walking incline for five minutes. 

Total time 40:49  for five. So 8:10 avg   Good way to make five miles fly by. 

Been a while. But starting to feel the need for speed.   But I have to build up from scratch. Last year it tried workouts too fast for my loss of fitness and got injured just before Saint George.  I have to be smarter.  And just be real.  

2 warmup.  3.25 5 k.  Tired after trying to get people to go the right way for the 5 k. Was going to do the half but wanted the see my daughters soccer team play their first season game against forza. So changed a half hour before to it.  I won it overall.  One female went wrong way. Went past turn around.  No one was there to guide her sadly. 24:41 for 3.25 miles. 7:35 pace.  Walked up the incline three times which slowed me down greatly. It was steep. 

19 treadmill miles at home.   Wanted 20 but had a work class at 11 am and my daughter needed a ride to school so ran out of time.   Ran the last mile outside right after class at the hospital. Avg pace 8:36.  Ran every last 1/4 of a mile at 2/2.5/3 percent incline for each group of 3 miles at same pace. 

8:57x3

8:48 x 3

8:41 x 3

8:34 x 3

8:27 x 3

8:20 x 3

8:00 x 1.  Then outdoor no watch. One mile.  Drive my car to see if it was a mile and it was 1.1 so all good. 

5 easy on trail at 1100 north. No watch.  Used markers. Ran south 2.5 and back.  

1 mile at 8:30.  2 at 7:45 avg.  1/4 mile easy.  2 @ 7:45 avg.   1 percent incline.  Gnawing give out of left leg at inner thigh.  

14 easy with Kim 6:35 am.  8:20 avg.  

3 mile warm up. 8:48-8:27 pace. 

8 x 800s   Easy pace increases by 0.1 mph each one except last two started slower and increased in organized fashion to faster over the half mile.  1/4 mile jog in between at 8:57 pace.  1) 7:30   2) 7:24  3) 7:19  4) 7:13 5) 7:06  6)7:03 7) started at 7:30 ended at 7:03.  8)  started at 7:13 ended at 6:47.   Cooldown to 10 miles which was 1.25 miles  at same pace as warm up.  81:21 total time   8:08 pace   

7 miles up hill a little past Timp caves starting at my house.  7 down.  Easy pace. 8:18 avg. 8:57 avg up.  7:39 avg down.  14 mile avg 8:18 

5 easy on TM at home 1% incline.  8:34, 8:27, 8:20, 8:13, 8:06 pace.

universal studios.

5 easy in a town not to far from Magic Mountain where there are lots of horse shows and horse hangers instead of sidewalks.  Hotel 0.2 miles from bike trail.  Easy pace.  8:29 avg.  magic mountain.  phone took a turn on the twisted colossus and fell to its demise.  Well employees found it and are sending it to me.  Not sure of condition just said "Congratulations we found your item".  So it is being mailed to me.  LOL.  Dead or alive I know.  It will be either a Christmas Miracle or a Haunting Disaster.  

2 warm up starting at 8:57 and increasing by 0.1 mph every 1/4 mile until two miles so ended at 8:06 pace.  Ran two miles at 7:30 pace.  1/2 mile at 8:48.  1 mile at 7:13 (little faster last lap), 1/2 mile at 8:48.  3/4 mile starting at 7:13 pace and increasing every 1/4 mile by 0.1 mph so ending at 7:03 pace but in last tenth of a mile increased pace to 6:40.  1/2 mile at 8:48.  1/2 mile starting at 7:13 pace and increasing pace every 1/10th at mile by 0.1 mph so ended at 6:53 avg but increased last 0.05 to 6:40 pace.  Cooldown 1/4 mile to make it an even 8 miles.  

no watch.  course tooled.  square after running to 1100 north from my house, then going west to hospital road then north past hospital then east to canyon road then south to 1100 north then west to where I ran to at beginning and back up to my house.  Avg 8:39.  Felt like  I was running a 9:00 pace so thats good.  

easy miles with slight pick up at end for a couple minutes only.  Outside for three, 0.6 on mill.  VERY windy out.

flew to Boston at 5 pm.  Arrived at hotel 2 am (took uber in Manchester to hotel for 11.65 plus tip). Uber back to airport to get car rental.

outside my cousins house on Cape Cod in Barnstable.  nice and easy. warmish day. sun out. but not for Boston on Monday. Pure rain.

pure rain from drop off from my husband.  wore a thin rain poncho whole race.  felt great except at mile 16 pelvis inflammatory disorder kicked in and I had to slow to 8:50-9 pace from my 8:33 avg before then.  Quite enjoyed the run in the rain. Was not cold and the wind was just more comedy to the day.  Three gus in race. Alternated water and gatorade skipped a couple because I had to pee often. Stopped twice before 10 k to porta potties.  Probabaly 30-45 seconds each.  Just hit a weird spot at mile 25 before that I was all expecting a smiling finish but I nearly blacked out from dizziness.  To the tent I went for 15 minutes for an ekg. At first my heart rate was high and my BP was too (for me 140/85).  Felt better with salty chips and chicken broth.  Then walked the finishers lane at a lame pace of 30 min/mile because my pelvis was so unstable.  MRI last June showed significant sclerosing and inflammatory response.   So getting old.  1:50:24 first half *8:25.6 avg.  1:59:48 second half *9:08.7 avg.  Overall 3:50:12  Garmin had me 0.31 miles long for porta potties and bad tangents.  My real avg was 8:41.  My Boston is 26.2 miles avg was 8:47.    Last mile was a 10:16 from my slowest before that being 9:16.  The dizziness cost me at least a minute.  Loved having my husband and cousins there to chere me on!! so awesome!!!

all I feel is throbbing pelvis pain that barely dissipates with motrin every 8 hours!!

5 mile route. 8:46 pace.  Felt good 

5 miles treadmill. 8:57/8:41/8:27/8:13/7:50. Avg 8:25

8:30 avg. square with Jen and Angie.  From Angie’s house 

5 easy miles outside.    sore legs from only 36 squats (3 x 12) and single leg squats x 10   ran to trail passing AF high school on 200 north ran to temple road and up the hill to temple and back home.  Avg pace 8:33.   

8 miles easy pace 8:45 avg

Easy miles 

5 easy treadmill miles   6 pm 

10.3 7am miles    By myself. Nice and easy. 8:49 avg 

3 warn up.  8 x 800 easy pace increased by 0.1 mph each repeat.  1/4 mile jog at 8:57 pace. Started repeats at 8 mph (7:30). Ended at 8.7-9 mph. (6:53-6:40).   All easy.  Hopong to be at 9 mph for all 8 before ag.  Goal 3:20    

Ran up from af canyon fork to tibble reservoir. Turned around and kom. Jane and summer started about 3 or mote min bfore me.  I started nice and easy.  The miles matched up with my 800 s i ran saturday...7:28,7:23, 7:20,  7:12,6:59,6:56, 7:06    Ran late. Started 1013 am   Stopped at 7 down then ran on trail easoer to bathrooms at 7:42 avg.   walked frok there leisurely to mcdonald fir water across from lone peak hs and then on t canal trail to art dye. Took an hour and 13 min.  Bit i sp enjoyed it.  Much needed peace time. Listening to the outdoors. 

5 easy with Brooke Christensen at 8:46 avg. 

Walls burg two miles in to mouth of Provo canyon where cars parked. Stayed on highway. Avg pace 8:03 avg pace.  Slowest mile 8:41. Fastest 7:36.    Three brief stops one potty stop three minutes. Felt great. Melanie and Julie ahead of me.  Over with Melanie after run. Provo river. 

10 miles five up and back provo canyon from 800 north a bit east of kneaders. Trail along river. Ended at just before bridal veil falls .25 from it.  Left at 1140 am.  8:43 avg up. Just under or exactly 8 down.   Garmin died but avg dowm was 7:55 when it died at 1.67 miles.  

3 warm up. Following jane and summers plan for 20 week training before sg.  Todar was 3x10 min at marathon pace.  Warmed up 3 miles in 26:30.  Ran mp at 7:30.  Rest two -3 min in between.  One mile jog at end to 8 miles.    TM at home. 1 % incline felt best last one.  Lasr four minutes mental. 

9 easy. 6 of them with Brooke Christensen. At 9:18 avg. then 3 more on my own. Titsl avg 9:14.  Goal pace was 9:15-9:30 

Sundance with mel julie kim jane jenny angie summer melody marissa and chandi   Ran up 1.5 miles   Miles 10:56/8:38/7:10/7:04/7:10/7:48/7:48/7:50/7:23/7:32/7:26/7:26/7:33   To mouth of canyon under bridge to building south and back to ice    Avg 7:50  goal  7:50 steady state

3 mile jog to start of Run of Remembrance...goal 3 at lactate threshold 7:14 for s 3:15 marathon.  Garnin dead i noticed as i got it out to run ti start. So used stop watch.  Oddly i was right on ...7:15, 7:11,7:17.  21:43.   Avg 7:14.75. Lol. Stopped with summer. Ran last three easy pace.  47:09. Total time.  Felt really good and controlled for LT miles. No music.  Amber ran 5k in 27:50 (a ways back from start). Brooke walked half 36 min.  

easy run from my house up 1100 north to canal trail, ran north on trail until Alpine highway down by golf course then through Art Dye and past AF high school to my house.  8:34 avg pace.  

Easy pace miles 8:53 average    6 miles with Brooke Christensen. 

14 miles at 320 pm.  My house to manila elem. to sliding hill park to alpine highway to lone peak park to canal out and bacj galf a mile towards art dye park. Then back towards Canal header east to 1100 north and home   Emotional run. 8:45 avg  lots of stops  windy  

Sick all night.  Hradache and nausea. Body aches warmed up 0.4 miles arrived at 7:20 am.  Start 730 am. Nestle 5 k woth Amber 23:08  walked up the hill.  Felt awful eben with a 7:49 first mile.  8:01 second mile with the ealk.  Last mile 6:56   Really bad pressure headache. 

2 warm up.  4 x 1 mile with 1 mile jog in between.  Felt awful.  Bad headache dealing with soccer team.  and something else because its a bad headache.  Ran easy two then miles at  mp, hmp, hmp, 10 k pace.  miles in between at 8:34-8:20.   Was supposed to do a mile at 5K but I could not hack it.  I felt awful.  Oh yah stomach all friday night and nausea saturday with 5 k race so think run down and not sleeping due to stress.  So instead I did a half mile at 6:58 pace.  

easy run with brooke Christensen.  

ran up to trail via manila elementary going east to 1100 north with Brooke C.  Ran on trail to silo road.  and down and through newly devoloping neighborhood by pond.  8:50 avg.  Really nice run. 

8 easy.  Fell however at mile 2.2 over uneven sidewalk by palisades golf course.  Elbow scraped up and right thigh a good contusion.  But still ran 6 more miles.  Julie Esplin was coming up hill at same time out of canyon as I was going towards.  She soothed my sorry soul.  WE ran back to palisades fields and I cleaned my elbow.  We parted ways but it was so good to have a friend!!  8:36 avg.  

2 easy.  5 steady state. 7:50 avg. 

7 up. 7 down AF canyon. Four at MP at end.  Rough night.  Soccer drama 

7 easy on murdock while amber at practice.   right thigh numb bruise pretty big.  Avg pace 8:45 I think.  

too depressed and my thigh is bugging.  

worked and depressed.

2 miles warmup.

3 miles half marathon pace. Struggled on home mill by myself.  7:13, 7:07, 6:58.  but got off every mile.  1 percent incline. Amber off to BYU soccer camp. 

5 easy at 8:53 avg. Ran with Brooke my neighbor.   

3 mile warm up (a square outside starting at Vasa and heading towards Troy's work.  Vasa gym.  1/2 mile warmup.  Ran the scheduled work out.  5/4/3/2/1 minutes on/off.  LT 7:13, HMP 7:00 avg, 10K 6:46 avg, 5k  (6: and mile paces with equal recovery.  Ran 1/2 wu at 8:00 pace. Then ran the entire work out with out stopping until the last one minute on/off.  Got water.  Then ran 1/2 mile cool down.

7 miler with neighbore Brooke.  By manila elementary up hill to 1100 north entrance of trail.  North to silo road and down by pond turning left into new development.  

4 easy.  Around home.

AF half. Felt awful from warmup/weak.  Headaches. Off antidepressant.  Right thigh still numb from fall nearly two weeks ago.  Pace for first of half 6:59.  Then just felt more and more awful with headache and quad.  So walked at mile 9 at Cedar ridge elementary.  Then really slow from then on. Felt like I was having a heart attack.  Just wiped out and weak.  7:10, 7:13, 7:26, 7:08, 6:46, 6:39, 6:53, 7:08, 8:10 (water stop and hills), 8:46 (walk for a minute), 8:04, 8:21 , 7:29, 5:48 for last 0.1.  1:37:16.  Avg pace 7:25. 

4 laps at Timp hs through nice neighborhood.  1.4 per lap.  Avg 8:43.  Stupid right quad a mess.  But otherwise did not feel too sluggish.  Hilly route.

7 easy, five laps at Timp HS (1.4 mile loop).  8:43 avg....again.

8 easy which actually went rather wel.  Four out and back from Timp HS on trail to Provo Canyon about 1/2 mile past first water fountain.  8:18 avg.  

4 mile warmup.  Treadmill at home. 1 percent.  Then 3x 10 min at marathon pace. 7:30.  With last three minutes picking it up a little of last 10 min. 3 min jog in between. 1 mile cooldown. Avg 8:06.  

2 waiting for girls to arrive. I needed 14 to get 45 for week. 8:47 avg.  last mile 8:22.  Drove to eternal fountain. Ran up two. So tired now.  Turned around and ran to Albertsons fresh where we met up at 640 am. So two back to fountain. And one more to start of steady state (7:50).  But steady was 7:23.  7:32,7:20,7:19,7:18, and 7:28.  Then 20 min or more later finished two by myself by af library.  8:34 avg.  

4.5 outside.  Behind Kim summer and Jane. 2.1 in treadmill at vasa.   5x0.625 miles at 6:31 each.  One to two min rest in between. 2.5 mikes jog in mill.

Easy miles with Jane and Summer.  8:19 avg. they were booking it.  I was behind. Supposed to run freedom 10 k.  Tmr 7 am.  Probs do steady state miles. 

Parked west of Helaman Halls where we usually park for football games.  I wasn’t going to run it bc last night I had a wicked headache and a left leg cramp.  I set alarm for six to see if when I woke then I felt the same.  I went to bed at 1230 am/1am.  Decided I was o my up for SS run 7:50 Avg. The run to the start was slightly over a mile. Got to start with five minutes to spare but had to use potties. So I ran down the grassy hill to use the ports. Got out and the gun went off.  So climbed hill and started right then.  7:50 first mile. Starter one minute behind the start.  Pretty crowded. But bc I was so relaxed about pace it felt great.  Then rest of the race I just keep the same effort 7:28,7:33,7:39,7:37,7:42 and 7:12 pace for last 0.1.  Course short 0.1. My watch said 7:38 avg and race 7:31.  Same exact course as last year. Didn’t cut corners. In fact I added more on if anything.  46:39.   Fifth in age.  Steepest bracket for race times.  

2 treadmill at hotel in Rhode Island.  5.5 outside in the 95 percent humidity.   1020 am.  To rental car in Warwick.  Diamond hill was most definitely a HILL!!!    Stopped twice at gas stations for water!!  8:46 avg outside.

8 treadmill miles jut under 8:30 avg.  Started at 6.7 mph increased by 0.1 mpm each mile last mile increased speed significantly to be 7:30 mile instead of an 8:06.  Treadmill at Hampton Inn and Suites in Springfield Massachusetts.  Nice new hotel.  Comfy beds and pillows. Great breakfast.

8.6 cooler humid miles on Cape Cod from my cousin Jen's house in Marston Mills.  So pretty!! so nice!! Just stop watch and just googled it on course tool to be 8.6 miles.   easy miles probably 8:45?? felt slow at first than pretty strong.  

6 easy miles. Marston Mills. 

3 easy with 10 x 20 hills at 33 -34 seconds. Time.  Marston Mills 

2 loops (course tooled at 4.8 miles).  Whistleberry after Turtleback road. Stop watch. First lap 41:15. Second lap 40:54. Sweaty.  89 percent humidity.   8:32 avg pace.  

2.5 mile warm up. 1 percent.  Start at 6.7 mph.  Increase by 0.1 mph every 1/4 mile until 2.5 miles. Then 3 X 15 min at marathon pace.-7:30.  0 percent  first five min then  1/2 percent next five  them 1 percent last five and next two 15 min sessions.     With 3 min jog in between at 8:49 pace    Felt really really easy at zero percent.   Felt very controlled the second and third one.   No exhaustion.  Ran a little faster the last couple minutes of last two.     Cooldown to 10 miles.  Ran at pg rec center.  Sweat fest.  

8 our and back to af hs then back up by golf course and on to trail south turned around at 9. Felt good until mile 12. Then dehydrated and probs low blood sugar. Stopped more often.  Took off shoes and socks at mile 15 art dye.  Ran thru sprinklers. Then finally left for last three miles. All miles in 809-8:57 range.  That’s last and first mile paces.  

3 mile warmup around vasa square with Kim.  Then one mile on vasa tm. 7-7.5.  Then 3 x 1 mile lactate threshold. Half marathon. 10 k pace with two min standing rest in between. So 7:13 /6:57/6:39.  Then ran 3 @ marathon pace of 7:30. No stopping.  Abs with Kim 

8.3 miles no watch. Course tool. Out and back on trail from timp hs north.  nice run.  ap about 8:21-8:27.

Started at fork.  Ran up 1/2 mile. Then down to fork.  7:58.  Then 9 more steady state miles-   7:13, 6:39, 6:43, 6:50, 6:48, 7:35, 6:31, 6:52 and 7:02. 

worked 12 hours no run.

10 easy miles with brief pick ups and a couple of sprints with Amber's soccer team.  3 laps of four miles.  They ran, sprinted and walked. 

2 mile warm up with melanie at 8:26 avg.  Then a couple of pick ups. Hand cart half. Died after took a gel that had caffeine. Probs would have still died due to humid warm air (78 degrees).  But not as much.  1:47:54.

worked 12 hours no run.

Ran outside a loop that consists of first 1.5 miles of my 5 mile loop then up past Jenna's then into ivory homes over through to construction zone on canyon road. Ran on East side of road until 1100 north then took 1100 to Vasa gym. 5.25 miles.  8:39 avg. Warmed up one mile on treadmill in 0.1 increments starting at 0.2 miles and 7.0 pace at beginning.  5 x 2 min at half marathon pace of 7:03.  Last one increased pace every 30 seconds by 0.1 mph.  Ran home two miles.  8:20 avg.

18 miles.   Ran five mile (5.25) loop to Vasa.  45:09   Ran 11 om treadmill. Four at 8:35. Four at 8:27. Two at 8:19. Last one 8:00 ish.  Two miles home.  8:30 avg or slightly faster 

Five loop to vasa.  Potty issues. Ouchie.  Then 3.1 at gym in 23:41.  1/2 mile warmup then one min on one min off x 10. On 6:48. Off 8:34. Two miles home. Quicker than usual due to time to go to park city for ambers soccer game.  She had one yesterday too.  Won both 2-0. 

5.75 miles out from camp site in midway at wasatch campground. Downhill rolling then rolling back up.  Didn't do the last loop up around campsite.  Time factor and heart attack uphill climb. 49:30 to turn around.  Back 47:24 (uphill but not last 0.34).Course tooled.  Stop watch only.

10 miles vasa gym. Some next to Kim.  Started at 8:34 pace. Increased by 0.1mph every mile until 10 Th mile. At tenth I was at 7.9 mph and increased by 0.1 very quarter mile. 6:39 pace for last tenth. 8:03 avg. 

Out and back at Timp hs.  8:12 avg.  nice run.  Tryouts happening. Amber super stressed not wanting to play at Timp. 

5.27 to vasa.  Then 5 on tm.  Hill work. Alt 1 percent. 6 percent two min each. 7 mph. Then weights planks. Repeat with incline 6.5 then 7.  So 12 min of hills. 

11 easy but not.  low sugar.  pace slow.  9:03.  first 6.78 miles with myslef to pg hs the long way.  ride home with brooke c. from scrimmage she was watching. ran with her and brenda hancock 4.4 miles.  9:03 avg both segments.  very wiped out and sore from hill work on tm with kim yesterday.  

2 mile jog to vasa.  17:06.  1/2 mile warmup on tm.  Right into 5 x 1 mile repeats at half marathon pace with steady state miles in between     Did half pace at 7:08. And steady at 7:53.  Didn’t take a rest until 8 miles on tm. After forth fast repeat and 1/2 mile steady.  60:36 time for 8 miles.  Then I ate a tangerine and drank water did last slow half mile and last mile fast.  Finished with another 1/2 mile at 7:53. Total time for tm 75:36 so 7:33 avg for 10miles.  Ran home two miles in 16:38.  

trail running with jane and summer in alpine from Lambert's park.  Never been was so fun.   ran 6ish miles (63 minutes) fell once nearkly fell before that (nice save by me).  Not hurt badly.  No cuts.  Then to gym for three miles on tm and power pump for 30 minutes.  24:36.  

3 miles with Brooke Christensen by Kims house then home (3.38)  no watch, course tooled.  28:29. Then 7 miles, with muscle spasm in back hitting out of no where at mile one. Stopped rubbed it out then ran up the hill to trail crossing canyon road via manilla elementary.  Ran on trail over to manila pond and through new subdivision not quite built yet.  59:06 so 8:28 pace.  

Wallsburg.  Chilly to others perfect to me.  Left at 620 am.  One mile up from first church. Started nice and easy.  8:34/8:09/7:56/7:57/8:32hill/8:23hill/7:40 down /7:55/8:00/now mp miles 7:13/7:32 momentary get my head out/7:14/7:20/6:56/7:03/7:03/7:12.  Cooldown mile 8:16.  Five minutes later.  Ran with Kim. Jane summer and Melanie   Avg 7:41.

ran from fork with mel, kim, jane, angie, jenny s, jenny and chandi.  Stayed with them to top :D.  8:50, 8:50, 8:15, 7:10, 7:35, 7:15, 6:55, 6:43, 6:30, 6:35, 6:45, and 6:50 at 11.8.   jog back to cars 0.2 miles. This is off my friends strava and guestimates as to where I was running next to her.

6.3 miles (8:45 avg) from my house to legacy park in alpine (eternal water fountain )   Met up with Jane summer and Melanie already into their sw 1.5 miles.   So started after summer passed me.  Only two minutes stopped. One stop porta potty at construction site on way there.   Ran three at LT.  7:02,7:10;7:01.     Then 1 mile SS. Down then back up. 7:57.  Then two 10 k effort.   6:48. 7:02. Flat that last mile with curves. 2.1  miles home (8:20 avg)  

10 easy pace treadmill miles at vasa.   However super sweaty.  Right knee leg bugging me. 8:41 avg pace.  

Out and back from PG upper rec parking lot (after dropping kam and amber off at soccer practice) at 6:45.   Started running a 7:03 am.  Really tired and right knee has been locking up and hurt but not so much after rubbing surrounding muscles.  Went all the way to Art Dye just 15 seconds before hitting the parking lot so down the entire hill to the turn toward parking lot.  I was talking to AF cross country coach on his bike as a runner was next to him about to pass before the downhill and I said "you are not allowed to pass me on my easy run days"  Ha Ha. So we started talking of our good ol'runnig days.  I accidentally ran too far from where I wanted to turn around.  6.77 miles out.  6:75 miles back.  Pace was under 8:20  avg.  Wore a stop watch and checked my pace each 1/2 mile on markers.   Wiped out now.  HUNGRY.  

Ten miles trails.  

Hobble creek half.  Watch died at mile 3.  One gu at mile 6.  Time then was 42:28 based off Jessica's splits.  Last three were tough for me mentally and my breathing was erratic.   1:34:30.1.  Third in age category.  Jessica was first in 1:34:02 and Stephanie apparently for PG cross country (another mom) as she came up and introduced herself.  She was second in 1:34:05. Summer was 1:34:04.  Melanie 1:25 and Jane 1:20:31. 

Worked. No running 

5 miles to vasa.  A little longer. 8:14 avg.  one mile warmup on tm    Started at 7 mph increased every tenth a mile by 0.1 mph. Ended at 7.9 but increased it to 9.2 mph to see how that would feel.  8:03 mile warm up.   9.2 x 4.  Water and gu after three.  9.3 for one. Then 3 at 9.2.  Rested a minute or more or less then jogged 6.5 mph for one to two minutes equaling 3:15 same as speed work time.  6:31 pace for 800s  ran home two miles. Stung by bee on chest  hurt like nothing else.  Took wind out of me but managed to compete run back 

up and down af canyon   540am start.  Avg 8:20.  ran with kim, jane, melanie, chandi and summer up just past fork from bottom.  no fuel.  one water stop.  Then ran down one on to golf course and back up for 12. alone here.  quite windy.

up 1800 north passing manila elementary and heading towards 1100 north canal trail then headed north all the way through lone peak park and up to heritage park water fountain and back down crossing over to art dye water fountain/bathroom and back home via af high school. First two miles tough then I quite enjoyed myself.  course tooled at 12.7 miles.  Stop watch.  8:33 avg.  supposed to be easy and it felt it.  

20 miles, murdock canal at top of 1100 north to almost to nuns park up provo river trail.  stop watch.  course tooled at exactly 20 miles :D.  avg pace 8:15.  high winds going up canyon from 7-10 miles.  Hot when back on trail at 800 north to finish (mile 14).  One gu.  at mile 7.  Plan was two to three but changed route at last minute. Was supposed to turn around at 7 miles go back to car then head north for three miles and head back so I only carried one gu for that 7 mile mark thinking I would take a second back at car.  Thankful for water fountains!!  miles with stop watch and markers on course, 9:06, 8:31, 8:13, 8:12, 8:11, 8:13, 8:13, 8:49 up hill into canyon with head wind and change to different markers so guessed, 16:52 (two miles), turn around, 15:33 (two miles) back down, 8:17, 8:11, 8:15, 8:06, 8:05, 7:54, 8:05, and 7:56.  2:44:50. 

8:47 avg.  Brooke Christensen and I at 430am before work.  course tooled, stop watch. came back to house for potty at 3.54 first part of 5 mile loop then same on way back but turned right towards jennas. and looped back after getting to canyon road.  

Two warmup.  8:30 avg I think.  Then 5 @ Marathon pace -to get 7:27 avg (3:15 marathon) I ran 2.5 miles at 7:30. Then 2.5 miles at 7:24.   8 mph and 8.1mph.  Then went right into lactate threshold miles with 2 @7:18    2@7:13 and one @7:05. No stopping entire warm up and the 10 miles of speed.  One gu at mile 7.  No water til done at mile 12.  Cool down mile 8:22.  Total time 1:30:36 for the 12 no stopping. Felt easy.  Never out of breath.  

Easy miles that my legs and pelvis did not think so.  More like tightness.  The first two up to 1100 north the fun way passing Manila elem I didn’t stop. So that’s a bonus and my second mile was as fast as my first!! Actually faster.  And that was all up hill.  Same route as last Wednesday  but legs more tired.   Celebrex out of system so started again today.  8:36 avg.   not too far off from feeling much better last week at 8:33 avg. 

7.5 easy.  5.24 miles to vasa in 8:27 avg.  Warm up 1/2 mile easy, 1/4 mile 7mph and 1/4 7.5 mph.  10 x 200meters at 6:44 x 3, 6:41 x3 and 6:35 x 2 with 8:00 min (7.5 mph) pace in between for equal distance.  0.13 for speed, 0.12 for jog.  No stops.  Ran home two miles.  8:25 avg.  

out and back 5 miles with Melanie on JRP from her house.  Then I did a two mile square around her neighborhood heading toward elementary then north then west then to middle school and back to her house.  Avg pace 8:20.

oh so tired.  but I managed to get out the door for my lonely 20 miler at 7am two seconds before per garmin.  Decided to run from my house to AF high school, to Art dye bathrooms to moutanin ridge park then up alpine highway to highway 92 towards AF canyon and up the canyon to nearly the caves about 1/4 mile short.  10 mile turn around had a bathroom perfectly on the left that I have never seen or used with running water toilets!  Had a lot of time stopping for bathroom issues on way up about 24 min 26 sec.  They were significant issues and now I had got here at 8:35 avg and my legs that I put on desitin had dissolved due to this issue.  Burning chafing that swelled like diaper rash on a baby.  I was so not excited to run fast back to my house and cause further harm there.  First mile down 6:54 but I was just in too much burning pain and my pelvis was achy too so I had to slow down.  Second mile out of canyon 7:20.  Some speedy cars that I had to flag to slow down already but glad I only had 2.3 miles of canyon up and then down to avoid being hit.  Ran same way back. Got to water at moutain ridge park and I was spent and my feet were hot so I took off my shoes and socks and sat a bit and could feel the worsened chafing and it looked bad.  I was going to call my husban. And then I was going to ask a dad that was at the park with his three kids.  He was holding a baby.  I felt strongly I should ask him for some diaper cream but I just held off.  I stood a while looking at a few people outside their houses by the park...maybe they have vaseline? surely they do.  But instead I just contemplated more and took a long time there.  Probably nearly 20 minutes.  I then just got going.  Five miles and the easy five left, slightly down hill for three and then rolling flat home (not so easy actually).  So I ran to Art Dye park got some water.  Contemplated the last 2.73 miles....Ran to AF hs.  Sat under a tree for a couple minutes to think how I wanted to run the last two and just get it done and try not to think about the chafing.  Ran 7:08 to one mile left mark. Traffic  Light.  Waited less than a minute than ran last mile in 7:09 stopping 0.2 from my house just feeling the burn from the chafe.  So wanted to think about rest first.  Then just got it done.  So many stops that I usually don't take but it was best.  Otherwise I was done at 10 miles.  Avg pace 7:59 for all 20.  Splits up: 8:48, 8:35, 8:29, 8:31, 8:33, 8;13, 8:23, 8:30, 8:47, 9:06= 1:26:01 total time up  Last two up head wind and up into canyon. Time to go home.  6:54, 7:21, 7:31, 7:19, 7:28, after long contemplation....7:51,7:39, 7:31, 7:08 and 7:09 = 1:13:56 time down. 2:39.57 total running time for 20 miles.

Two miles to Vasa gym. 8:21 avg.   Three miles outside gym (the loop) with Angie and Kim. 8:33 avg.   one mile warm up on tm. 8:18 avg.  started slow.  8 miles at lactate threshold. Stopped at 5.15 miles due to spasm in left quad. Last time I didn’t listen to spasms my hamstring snapped before Saint George.  So I stopped and got water and stretched.  Two guys were annoying me talking right by me from three miles on.  One was walking slow other standing in front of him.  So at mile six I got off.  I was next to Kim who was resting after six had started but stopped to text something on her calendar. I got more water then went to a different treadmill for last 1.9 of the 8.  Ran first two miles at 7:19, next four at 7:13, and last two 7:06 and 7:00.    Finished with 9 by 30 srcond hill “sprints”.  I forgot until Kim reminded me.   So I did 6 percent and 7.5 mph (8:00 pace)for 6. Then 7.6 for one. And 7.7 for one and 7.8 for last.  

738 am.  out the door for easy 10.  Ran 10.52.  Course tooled.  Stop watch.  Up to 1100 north via manila elementary.  Nearly 300 feet gain in 1.3 miles.  Ran on murdock to Art Dye and back on trail to Af 200 north and ran home.  8:35 avg pace.  

450 am with Brooke Christensen 5.32 miles 8:47 avg.  stop watch. course tool. work at 6am admit nursery with Beate.  

Warm up one mile starting at 7mph, to a half mile, then upped it 0.1 mph each 0.1 mile until 1 mile.   Went right into work out progression run.  Started at 7.7 mph and increased pace 0.1 mph every mile until 12.  Ran until 9 miles.  Had water bottle on mill.  Also gu at 6 miles.  Out of water at 9. Filled it and took a breather. It wasn't supposed to be hard but it would have been if I had kept going.  Ran last three in 20:54.  

8:34 (mill slow to get to pace), 7:47, 7:41, 7:35, 7:30, 7:24, 7:18, 7:13, 7:08, 7:03, 6:58, and  6:53. total time for first 9 with warm up 68:30.  Avg pace for 12 is  my goal marathon pace 7:27.  That was cool. (3:15 marathon at SG, cross fingers)

With Melanie and Jane from Janes house to past mountain ridge junior south to road af junior high is on then west to costco road and up (drink at equestrian park) and then left at Taunya's and over to that road and back towards freedom elementary turned at church and went through neighborhood to Summer's house by trail. Got on trail to Jane's back yard, passed it a little to be with Melanie's watch but Melanie had run culdesac for 0.1 ha ha so Jane and I ran only 7.9.  Very easy pace.  8:45 avg. 

Paced Big Cottonwood Canyon Marathon with Holly Garcia.  3:40.  We didn't hear that it started. so We were 90 seconds behind the clock well a little more.  Ran pretty conservative. Nothing too fast but had five minutes banked for last six miles.  So slowed it down.  Came in at 3:36:55 but clock 3:38:47 and we needed to come in at two minutes under or less for the cushion for Boston qualifiers.  Pelvis was only problem and a bit of fatigue in quads from holding back on down hill.  Took motrin a mile 16 (3) and that helped the quads but not my pelvis.  No heart rate issues at all.  I don't think my heart rate ever went over 140.  It sprinkled at mile 15. That was fun.  And then the clouds left us on the way back from out and back but I used the pace sign to block me from direct light in my face.  Lot of runners go out too fast in this race.  We passed a couple hundred in last six miles.  

Worked yesterday 12 hours. Today woke to a broken fridge our extra. So spent over an hour cleaning it out.  Moving stuff out.  Then met up with my friends at the gym.  Was gonna see how I felt with six miles.  Started at 8:57 pace -6.7 mph. Felt really good so increased pace every mile by 0.1 mph to 9 Miles (7.5 mph or 8:00 mile).  Got water.  Got on for last three but brought it back to 7 mph and increased every mile til 13.  The others wrrr doing speed but since I ran a Marathon Saturday o decided it be best to recover more .  Ran one more mile however cause Jane and summer were finishing up.  Total avg 8:27 for 13.  I had enough energy for four more miles. But figured it was best to stop.  Iced in af river. 12 min 

8:26 avg with Mel Jane and summer from summers house to eternal fountain the back way. Then out to alpine hwy  to canal back to summers 

5.25 miles to vasa in 44:17.  one mile warm up and right in to 6 x 1K repeats.  First 3 at half MP and last three at 10 MP.  1K= 0.625 miles.  200 m jog (0.125 miles) so a set is 0.75 miles.  Did first three at 7:03 pace (8.5mph).  Got off took a drink. Ran next two at 6:48, and 6:46.  Water break (feeling really hungry).  I started running to vasa at 8:30 am.   Ate half a cliff bar and some milk before leaving.  Ran last one at 6:42 pace.  Ran home easy pace. 8:45 avg for 2.    13 miles total. Just a slight issue with left shin and remaining soreness disappeared after this run.  Super tired however.  On our way to SG at 415 pm for less than 24 hour trip.  We are running the SG marathon course. I am running 22.  Three are running 24.  And one is doing 20 and two are running 13.  Last 10 at MP.

Last night we drove down to St. George in janes 12 passenger van Jane Kim Melanie Angie Jenny Chandi and summer.   Arrived at 930 pm. Stopped at n cedar for pizza  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‘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 easy and the last 10 were marathon pace.  Splits were 836 830 803 759 808 755 743 846 831  809 836 806 719 715 709 701 712 723 742 723. 708. 708   Left home right after.  Stayed at janes moms house stayed up in a loft by myself  I loved it.  Peach cobbler too.  Three Gus   Toasted marshmallow. And one stinger   7:48 avg   7:16 avg for Marathon pace miles 

Worked all day from 8 am to 711 pm. Came into work. They put me on call. Called in at 8 am.  I run. Too tired 

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.   Started at 6:11 am.  9:20 (pelvis needed to warm up, 8:42, 8:50, 9:32,  7:04, 7:15, 7:31, and 7:40.   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,   rest avg 1:17) in between.  Pace is supposed to be 10k but that didn't happen. Way under.  10 k pace for 3:15 marathon is 6:46.  1) 6:23  2) 6:29  3) 6:19 4) 6:15 5) 6:22   6) 6:14    7) 6:15    8 and 9) 6:11 average    10) 6:15  Avg 6:16.3  (30 seconds avg under per split).  2 mile cool down on track by myself.  8:18 avg.  

Two mile warmup.   Four mile tempo slight uphill it called for  so found miles similar to sg miles 8-11   Started at road out by Angie’s after our and back mile for warm up  and went to just past pay station of af canyon 0.1 Miles  it was a little more up the third and forth miles than sg marathon  and a very little less up the first two (almost right on)     7:47, 7:30, 7:41, and 7:54.  7:43 avg  then LT Miles Back  6:37, 7:02,7:11 and 6:58. Avg 6:57.   Two cool down miles with Melanie 8:49 avg    

1:49.41.  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.  Easy pace.  Avg 8:38. 

5.21 miles to vasa loop.  avg 8:32.  1 mile warmup progressively faster starting at 7.1 mph (8:16). Work out 10 x 400 meters.  first three at marathon pace. 30 second rest in between.  second three at half mp.  45 seconds in between rest.  Third set of three at 10 k pace with one minute rest in between.  Last one all out!!    I was supposed to run with jane, mel, kim and summer at 6 (meet at skyridge but I awoke at 558 am.  So slept until 8 am and got out for my run at 9 am.  And decided better for my body to do these on treadmill so I don't make too many turns on track.  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).  Then third set I ran 6:27, 6:22, 6:22.  Still not too bad but defintely a good pace. Then water break before all out.  Ran this at 10.2 mph first putting treadmill at that pace then hopping on which wasn't good.  My legs needed to adjust. struggled at first but ended at 1:28 for 0.25 miles which is 5:52 pace.  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.  Felt better this way.  Helped me get used to that sprint.  Ran home 8:23 avg two miles. 

8 easy treadmill miles.  up at 7am. went grocery shopping for soccer sandwiches and some for my family.  Feeling a little run down from developed cold since tuesday around 10 pm.  got zinc pills (zincum) and started those.  Kim texted me about coming to gym and running a few with her and I was driving back with groceries and said yes.  Quickly unpacked and dressed.  She was already on mile 4 when I got there.  but we ran 3 miles together and I got in five more, one while she was walking/cooling down.  started at 7 mph and increase 0.1 mph every mile to 7.7 mph (7:47 pace) at mile 8.  That's 8:10 avg for all 8. Got off at 4 miles for water. drank orange juice but no water before run so really needed it.  Tasted so good.  Felt easy every mile.  Not tired. 

treadmill at home.  857 for 1.5 miles.  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).  69:32.  8:41 avg.  Sweaty cause I closed the door so Cocoa didn't stare at me the whole time. (my dog).  So it got really hot in there. Didn't stop.  1 percent incline.

5 am picked up Kim.  Drove to mouth of Provo Canyon to meet up with Mel, Jane, Summer and Chandi (and our ride Julie E ).  Kim and I dropped off our car at squaw peak road (we only wanted 16 miles).  Started at 6:03am.   Workout supposed to have 15 miles with 60 min on/offs Steady State/marathon pace.   MP =7:26.  Steady state 7:50.  It was supposed to be 3 min on, 3 off but Kim and I just did 1/2 mile on/off.  Chilly at start wore gloves and thicker overhead shirt over regular shirt and never took it off.  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,  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  cooldown for last 0.46 but if felt really easy like effortless.  Tailwind from 12 miles on.  Little head wind at mile 11-12 out of Sundance canyon road. Avg for 16.46 miles= 7:26.

0.32 mill shut off.  Late to gym to meet summer Jane and Kim.  Was chatting with COURTNEY in England.  Got on different mill.  1/2 mile easy. 1/2 mile 4 percent. 7:30 pace.  Then one mile increasing pace from 7.2 mph to 8.2.   Then right into tempo. 7:13, 7:08, 7:03, 6:58, and 6:48ish.  Got up to 9 mph for a bit.   Cool down 2.7 miles. 

easy run no watch. course tooled at 8.73 miles.  About 8:40pace????  

6.75 miles to af track via long way up to 1100 north going past Manila Elementary. Avg 8:25.  Cut over off Murdock at 2600 north passing the temple.  Got water at school.  Then went right in to workout on track. 10 x 200 s.  With one min rest   Avg 43.5 seconds. 5:48 mile.  Supppsed to be 5 k pace. Lol. Not.  Way too fast. Two miles run home. 7:59 avg.  

treadmill at home.  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.  Avg pace 8:37.  just not in mood to run.  1 percent incline.  

Last long run albeit short.  1100 north pg canal. Ran to palsaides soccer field in Orem via Murdock canal trail and back.  Spilts 8:55 8:18 8:07. 7:51. 7:31. 7:37  7:32 7:22 7:22 7:15. 7:22 7:24 and 7:26.  1:40:09.  Avg 7:42.  Felt good and controlled.  Just naturally did a progression run so kept it up.  Number for sg although they said they would get me a light orange bib if I wanted.  6169.  Born in 1969 I don’t mind this number. 

Put on call.  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).  I started at the fork and ran stop watch only.  Course tooled at 2.18 miles (10:35 pace) 715 feet of elevation gain!!!!  7:24 avg on way back down to car with the girls. They were all ahead of me.  I had to take it easy.  I didn't feel taxed at all except my legs on way up were burning at times.  LOL.  Then ran to Tibble Fork (left fork) to top 2.19 miles.9:02 pace.  Then back down to car. 8:02 pace.  Paces are based off stop watch times.  But seem accurate for my easy effort.  Avg 8:45.8.  

6 miles easy  finishing with two at Marathon pace (7:13,7:08ish a little faster the last half mile so probs 7:03).  Walked a mile 2 percent grade. 3.5-3.8 mph. While the others ran two more miles.  I did a lot last week.  Want to go real easy.  Avg for the 8 running 7:58. Started at 7 mph.   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.  7:13 perfect pace.  

Four really easy.  9:10/9:01/8:34/8:43.  From highland glen park to past lone peak hs to eternal fountain.  Past it 0.4 miles. Then 5x2 min at LT with one min jog in between. First one 6:21 pace.  Rest not timed well. Felt good.  Every fast two min I would gain on Kim but on jog min Kim still ran fast so would lose her again.  When done, I ran easy again while they all ran faster. Lol.  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.  Wasn't tired just felt like jogging.

easy miles with Kim although we differ on what is easy.  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.  I walked home.  I think Kim ran.  Otherwise this run would have been 7.5 miles.  I walked a litte over a mile.  It was relaxing.  6.33 miles was at 8:avg pace.  

worked all day.  then went to brookes last half of soccer game.  lightning approached so 21 minutes left and it was called complete. won 4-1.  ate at wendys with brooke and hannah.  

lollipop 2 miler. cool wet ground morning.  refreshing but self doubting run because 9 pace felt how I want to run tmr.  18:30 for 2.11 miles.  

3:23:45.   Pretty happy I finished.  I got significant symphisis pubis bone pain and right hamstring pain from mile 9 on.  Was going to quit. Lots of talking to myself about it.  No fueling issues. But I did have to use the bathroom twice before veyo. Mile 5 and 7 aid stations. 45 seconds to  one minute each. Imodium next time my friends told me. I never felt an adrenaline rush until maybe last seven miles.  I was at 7:51 avg and was able to avg 7:30 the last 7 miles.  And get my avg to 7:46 (7:44 my watch as I got 26.33 miles).  Hamstring only part of me hurting now.  Went to general women’s conference to watch Brooke sing    Lots of gas pain in lower stomach.  Barely ate after Marathon.  Took gu non caffeine as usual ( none entire race as usual) at miles 2/7/12/17/22   It was perfect  and alternated Powerade and water at stations  some times both   Passed a lot of runners last 7 miles. Half 1:42:57. Slowed even more to 30 k.  But picked it up as much as my right hamstring would let me til finish.  No heart rate issues   Not tired at all the entire run  just pain. 3:23:45  !  Sg #14   Going to get my core strengthened and my weight to 130 from 139.   Second half 1:40:48

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,  7:30 for 0.33 miles.  

Hamstring and lower back not good.  Chiro appt.  

Sore throat started in early am.  Back ailing. After appt. 

Strep throat.  Rapid negative but all signs otherwise. Left tonsil bright red and purelent  Body aches.  Penicillin shot. 

2 miles in am. 17:43.   2 miles after yard work.  17:25.   Really nice day.    Hamstring a little tight. Looser for second run.  Throat a lot better.  Last night pretty painful but. Shot kicked in this am. 

3.5 miles. Then er potty back to home.   Ran 8 x 0.13 pickups with one min jog in betweem.  Pace 7:56 for this part that equaled nearly two miles (1.93) 

Tread mill work out. That and weights alternating speed and incline with the 10 min push at end. Lots of sweat. 

Saint George.  From grandpas trailer house on Dixie downs up to snow canyo. Parkway then to bluff and last 2.5 miles of sg marathon course.  Then back to house. Course tooled. Stop watch. Legs sore from workout on tm yesterday with squats.  8:37 avg 

  hiked sunset to sunrise at Bryce canyon hike.  3.4 miles.  Nice day.  Cool.  And gorgeous surroundings.

too tired in am to run (back late from getting Hannah and Brooke at airport and drive back from saint george stopping at zion and Bryce canyons).

worked all day.

7 miler with the one fun uphill the back way from manilla elementary.  59:28 for a litte over seven miles.  stop watch.  I did quarter mile pick ups times 8.   About 8:26 avg.  Really slow first two miles 9:30 pace and 9:56.

2 wu.  834 first mile. Then 8:34-8:13 for second.  Pyramid. 1600 at 7:24    1200 7:08-7:03 x2    800 at 6:44 x 2.   600 at 6:31 x2.   400 at 615.  400 at 6:07.   1/4 mile in between for three of them. Rest standing rest for 2 min if that. 

2 miles on TM when my headache finally dissipated.  I had to get my girls at school.  17:39.  nice and slow. 0.5 % incline.

Halloween cemtery to cemetery run.   I ran from my house at 9 am to PGJR via 1100 north. Down the cemetery past grandpa and grandma Carlson grave. Stopped briefly then through the west part of PG cemetery and down that road beside it all the way to 1300 west.  Turned west on 1100 North passing where Troy used to live.  Stopped at radiology/utah clinic for a potty and water break.  Back on 1100 North to Albertsons fresh.  Turned right at 7/11 then left at light to road west of 500 east (alpine higway) and up the west side of AF rec center passing the house with great decorations for every holiday.  Ran through cemetery and up alpine highway to just about Angie's road and turned toward golf course and down turning left toward Art Dye. Stopped briefly for water at the bathroom there. Ran out of Art Dye and up by the temple continuing East to 1300 west and to my house.  Exactly 11 miles. 8:38 avg.  

4 pm highland center rectangle.  the big dipper road.  nice fall day.  easy pace 8:43 avg course tooled.

1.5 miles warm up at 8:34 and a little faster last half mile.  Ran 8 x 800s.  6:58, 6:53, 6;49, 6;44, 6:41, 6:35, 6:31, and 6:19 -27. 1/4 mile run in between except after 6 th and 7th (bathroom and water)  1.25 miles cool down 8:34 pace.

TM at home, 0.5 % incline.  Pyramid from 6 mph to 7.6 mph.  up 0.2 mph every minute, Two minutes at 7.6 mph.  then back down to 6 mph.  17:38 at two miles went to 18 min. 

same as yesterday.

5 miles easy pace.  Felt like it was 10 min miles.  Course tooled it.  Ran actually 8:37 avg.  So weirded out.  43:08 time.   Ran back without timing to my house 0.19 miles.

Before work ladder run on tm.  6 mph start.  Increase every minute by 0.2 mph until 8.4 mph. Stay 2 min.  Come back.   And at 7.4 mph stay for two min til 6.8 mph and 3 mile stop.  24:30.   3 miles. 8:10 avg. 

started at 6 mph at vasa next to kim with depression so it was hard.  increased by 0.2 mph every two minutes until 3.25 miles. water.   started where i ended and went another 8 minutes until 9.6 mph on and off minutes here.  Stayed twice at 9.6 mph and came back down to 9 mph and was 6-6.6 mph on the offs matched up with ons.   could not focus any more and told kim what i was dealing with in personal life.  5.75 miles.  

3 easy starting at 7 mph then 7.1 then 7.2.  then two miles speed play 30 seconds here and there.  first mile 7:48.  Second 7:19.  

Fork to tibble to ridleys.  7:42-7:45 avg. with Jane summer Angie and Jenny 

1.5 miles warm up. 10 x 1 min on /off.   Next to Kim.  Started at 9 mph. Increased 0.1 mph each repeat. Ended 9.9 mph. 

ran up to pine valley entrance from Timp caves.  Then I ran down to mouth.  Easy pace. 

Warm up 1.5 miles. Started at 7 mph.  Increased 0.1 mph every 0.33 miles.   3 x 2 miles with 1/4 mile at 7 mph in between.  7:18/7:13/7:08/7:03/6:58/6:53.   On way to California after run  

Easy hotel tm miles. Pyramid style starting at 6 mph to 7.8 mph and back down.  Two min at each. 

Tm miles.  At hotel. By magic mountain. Pyramid starting at 6.3 mph. Up every minute by 0.1 mph.  Came back down at 7.8 mph. 

Out and back from comfort inn in San Diego on bike path.  Homeless path.  A little sketchy for me.   Ran past a dog beach.   8:43 avg stop watch.  So a guess on distance. 

warm up 2 miles.  8 x 800.   9.0 x 2, 9.2 x 2, 9.4 x 1,  broken in a half then 9.0 and a 9.2 x 1 each.  Walked two minutes in between.  6 miles. 

10 miles up and back AF canyon mouth to fork.  47:54 there.  37:51 back.  1:25:51 total time.

12 easy.  pelvis hurting by end quite a bit.  8:15 avg most likely.

monday sw at vasa with kim, jane and summer.  6 x 3 min on, 2 min easy.  3 min @ 9.2, 9.3, 9.4, 9.5, 9.6 and 9.7.  Easy at 6 mph.  Followed by 6 by 1 min on/off.   Ons at 9.8 x 2, 9.9, x2, 10 mph x 2.   Warm up 2 miles.  

Hill work out on tm. With weights.  Followed it all. But ran 10 min warm up.  6 mph five min. 6.5 x 5 min.   Push started at 5 mph 10 percent incline x 2 min. Then increased 0.1 mph every two minutes until last two min did 1 min before increasing. 

5 easy. Tm.  Vasa.   6 mph x 5 min.  6.2 mph x 5 min. 6.4 x 5. 6.6 x 5.  6.8 x 5 7.0 x 5 , 7.2 x 5 min. 7.4 x5.   7.6 x  4 min. Stopped when I got to 5 miles. 

2 miles warmup.  16:15.   3 x 2 miles.  8.7 mph. 13:53   First set.  8.8 mph second set. 13:34.    Last set  in 13:31 

14 at 650 am. With Kim Carlee summer and Marissa at mile four   8:26 avg pace 

3.5 wrmup   6 x 800 at 9.0 mph (6:39 pace).  

In the morning misty rain.  530 am.  8:19 pace.  Up and back from af hs church parking lot. Dropped amber off for drivers Ed.   

6 up and back on Provo river trail from kneaders.  Pretty much alone on a group run.  Met a guy named Brett from pg.  ran with him like two miles.   We ventured the furthest to.  Most turned back at mile 3.  Rachelle ran back up and found me 3/4 from my finishing.  So we ran together.  Hamstring really bad. Back and forth with pelvis pain.  It was really cold. Pace 8:39.  Stop watch 

Biked due to hamstring bad. Right leg. Black and blue. 60 min. Lots of sweat.  Biking surprisingly didn’t hurt my hamstring.  

Hill work out with weights.  With Kim Jane Angie and jenny. 

4 miles before pump.   Easy.  

8 easy tm miles at vasa.  Nice long warm up to help pelvis and hamstring.   Increased pace every half mile to 7.6 mph from 7.0 when at 5 miles.  

6 easy on tm at vasa.  Start 5 mph to warm hamstring.  Ended at 7.6 mph and for a few seconds  at 9 mph. Increased pace every half mile til 7.6 mph.  After warm up. 

Sw.  after two mile warm up.  Random workouts that we each suggested.