Believe to Achieve

3.5 warm up with Kim at vasa.  Happy new year.  First speed since before break of pubic bone sept 5.   6 x 3 min.   5 straight through with 2 min jog at 7 mph.  9.3 mph.   Then one more.    Then mile cool down. Worked second half for Darla.  Beate first.  

Amber moving out.  We went to vasa together at 945 am.  Stayed until 1107 am.  I ran 7 miles progressive. 7/7.2/7.4/7.6//7.8/8.0/8.2. Faster last mile started more at 8.3. Increased every third a mile. Faster last two tenths.  55:13.  7:53 avg.  pretty sweaty. No stops.   Then 2.5 min plank. Then stretched. Next to amber.  

14 miles vasa.  Icy out. So I went in.  Kim chandi Bekah Jane Melody went out.  7.0 c 3 Off at 0.5  potty   3 at 7.1 mph. Off at 5.25 more   0.25 at 7:30 pace    Reset tm   Since now at 6 miles   3 at 7.2   2 at 7.3 with some at 8 mph for 1/4  x 2.  Three miles in 23:38   Avg pace 8:15 for 14.  Felt good on legs   Tired last two mentally   The girls came in af 11 miles them when it was 12.7 me    Three stops me   Two potty and water about 3-4 min  each  and for stretching before last three miles  

4 warm up.  33:01 time.   Started 7.0.  7.1.   7.3.  7.5. For each mile. 8:15 avg.  

8 x 90 seconds   8.5 mph  4 incline.  90 sec standing rest   Not easy at all   Had to hold to front or top of tm for 15-25 seconds at varying times   Gotta check back my old speed work paces

1.33 miles cool down. 7.2/7.3/7.4/7.6-8 each third a mile.  About 8 avg. 
 

7. Vasa 11 am.  8:13 avg.  weights. Stretching.  Shake.   Wonka with amber kyle courtney dad.  learned dotty's house abandoned.  

work.  preoccupied about dotty.  reconnected with mike!!  so cool to text and call him.  dotty located next day at billys house waiting today thursday for her call tonight. 

located Dotty ,  been talking to mike.  Billy got back to me.  Dotty is with him.  so glad to have found her .  hope to hear from her today.  took down ornaments off tree.  all other decorations taken down monday-wednesday.  got hot doing that and hadn't gone running yet so at 12:35 pm in my long grey sweatshirt, shorts and tank and socks and shoes and bra and nothing else I headed out sans watch. sun peeked out and warmed me more and just ran to what I thought was 8 miles but ended up on course tool at 9.3 miles.  so 9:21 avg.  helped a little old lady into car at the farm side produce stand.  she was struggling.  I felt really good.  going off course tool and time left and returning on ring.  87 minutes was the clue I went longer than 8 miles or I was running like a snail.  There were a few places I had to definitely lock my head into focus.    At least a mile or two.  

2 warm up. 17:04. 
3 x  3 miles a mp.  7:38 goal. 
22:55. Three min rest.  7:38.32 avg 
22:49 Three min rest. 7:36.33 avg 
22:45.   5  min rest.  7:34.99 avg 
2 mile cool down. 16:53. 

2 warm up. 

4 x 1200. 7:03 7:00. 6:58.  6:53. 2 min rest in between.  10 k race pace. 
4 x 400.  . 6:35.  6:31.  6:27.  6:22.  One min rest in between. 
2 cool down. 15:59.  Felt great.  

Hand appt.   Me and amber.  830 am.  Slwd returnef to nickie bright and early after amber swung by here.  Tan in afternoon 5 miles. So nice. Wore shorts. Light sweatshirt with tank under.   Had gi issues times 3.  Stopped at Kim's.   Also walked ranger and Raven before run.  Run was at 331 pm!  Back 439.  Pribs stopped at Kim's for 12-13 min.  And two other times.  No watch.   Felt good. 

2 warm up.   Some 30 second pick ups at hm pace.  X 3.  Equal jog. Amber with me.   Taking a bf break so occupying her.  She slept over last night.  She moved out jan 3. Uvu promenade place.  Dating Kyle.  Going good.   
4 miles hm pace.  7:18 entire time.   Tm a little slanted.  Little tired today.  Had to fight ti stay in this.   3 min rest. 1 mile hm to 10 k pace.  7:09.   Started at 8.2 increased by 0.1 mph every 0.2 miles. So ended at 8.6 for last 0.2.  Tired.    One mile cool down.  8:47.  Lovely ☺️ pace.  Was going to do two but ambers roommate called said she had something for her from her bf.  Kyle gave her a rose.  Two month anniversary. Cute.  Love it.  

Work. With Ann.  Orientor.  Good day. 

7.   Started  6.7 mph in ncreased every 0.75 miles til 7 miles.  Faster last 0.25.   Avg pace 8:26.  No stops. 

Easy run long run day. With two mile pick up.  Caves to Tibble slow jog.  Tibble to church on left a mile out of canyon.  Slick whole way up and back to caves.   Ran gingerly.  146 avg heart rate.  So nice and easy. Two at 7:17 miles 11 and 12.   Avg for run about 8:51.  

2 warm up.  8 x  1 min. Less rest. +3 incline.   One mile stair stepper. 10 min . With Julie e.  Level 8.  2.15 miles down hill.  8.3-8.6 mph.  -2 percent.  8 x 45 second. 8.5 mph. Equal rest. 1 x 60 seconds.  1 x 30 seconds faster.  Very tight fluidy legs. Sour dough. Issue.   Gained four pounds water.  Bday lunch aubergine. Protein drink. 

7.  In 60:35.  1 percent incline 8:39 avg. goal 5-7 easy.  Calculated easy pace 8:49. 
6.8 x2 (8:49)

6.9 x 2  (8:41)

7.0 x 2 (8:34)

7.1 x 0.75  (8:27)

7.2-7.9 x 0.25.    (8:20-7:35). 
walked 0.25. 3 % incline. 2.5 mph while texting this. 

2 easy.  6.7-7  mph.  With pick ups x 4 for 30 seconds 8.5 mph at end. 
3x 2 miles at hmp.  8.2 mph. 7:18 pace. -.5 for sets 2 and 3.  This tm is definitely uphill. 4 min rest in between. Supposed to be 3 min. 
last one jumped off for 30 seconds twice paused tm.   But did go faster at end so all we're done in 14:39.    One mile cool down.  No decline. Switch TMS to one not so uphill.  Ahh much better. 8:54 for both miles. Upper body.  

9:01 am.  left home.  old altra torins.  comfy.  no pains  just no endurance today.  two gu one before run one at half way by angies in laws.  and a fruit leather.  water at mile 10.  coming out of lone peak pond area.  avg pace with under total of 5 min stops= 9:06

9:41, 9:31, 8:53, 8:52, 9:01, 8:30, 9:00, 9:18 (icy by angies especially by bridge so ran gingerly almost stopping at times)

way back paces slightly different route going throug lone peak pond area instead of on new road.  

9:15, 8:46, 9:04, 8:49, 9:18, 9:27, 9:11, 8:46.    only stopped at light by highland gardens, turn around and water.  last few miles felt long.  

lol though mostly down on way back i was one second faster on way back.  thats how spend i felt.  really felt old.  ha ha.  just achy. 

amber asked to run canyon with me.  we parked at church.  drove to caves.  ran up two miles nice and slow.  felt wonderful to me.  amber struggled with breathing.  but then after less than two min stop at turn around (btw it was very cold and amber work a singlet ,shorts and wind breaker,  i wore shorts but long thermal shirt and another lighter sweat shirt head band and gloves.  and i was still  cold starting out)  amber stayed ahead of me as I gingerly ran on the icy frost on the streets and caught her at just after the pay station.  it was 7.72 miles to church so i added on to 8 miles on the road by the church.  avg pace 8:58 because our opening two miles were 11:43 (so lovely see :D) and 10:22.  Last six were 9:07, 8:26, 8:08, 7:56, 7:54, 8:02.   AVG LAST 6 *8:15.   FELT very easy except the first two down I was quite worried about falling and got less scared the closer to the bottom.  Easy run on purpose.  tmr speed.  

2 warm up.  0.33 x 6 increasing by 0.1 each started at 6.7.  Front row mills.  Life fitness. Amber joined me.  
6 x 1200.   8.5 mph. Felt too easy.  So upped it each one.  Standing rest 2.5 min.  Felt too long. But enjoyed it standing there.  Ran to get water at half way.  Left tm on during rests.  
8.6/8.7/8.8/8.9/9.0 to 9.3  walked five min talking to amber  then 2 mile cooldown starting at 6.7 mph  too easy so upped it a few times  so decided to do one 800 m at 6:22 and two tenths at 6:13.   Felt doable for 800s for sure   Stretched and brief two sets of arms with 10 pounds to 10   

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.  

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. 

Dreadful day.  Losing my brother in law.   Roll over crash last night.  Woken 120 am by my daughter Courtney to learn of this.   I actually don't know if I ran today. I think I tested myself ?   Went to chiropractor.   10 am after.  

Called in.   Praying for a miracle.  But it didn't happen.  Too much internal damage and bleeding.   He passed away at 748 pm.  

Chose to try to work.  But that was bad decision.   Just so sad. 

No pain walking. But running not better. 

Not really good to try two miles.   I stayed with my sis in law her first night (Wednesday after work ) back from sg.  Courtney the following night.   Katy last night.    We went to morgue yesterday. Sarah and I.  That was difficult.  

1 mile.  11:03.   Pulling at 0.75.  vasa tm.   6 on elliptical.  60:30.  Conference. 
 

Stayed over Sarah's last night.  No energy to run.  Think I did 1/2 mile. Tm.  With regular clothes on.  

Funeral.  Went to vasa. Ran 1 miles outside first gingerly.  Probs 10:15 avg pace.  Keeping it real. So no more.   Vasa one mile elliptical 10:42.   Then bike 2 miles.   

3 outside hoping for miracle but second mile tightening as usual so yah just got one more in to get home. Same as second milr. Probs 10:15 avg. . 1 elliptical.    Then bike 5 on bike 18:29.  3:42 pace.  Have so much energy pent up.  

0.5 miles at hotel in Manchester next morning after flight. Then bike 6 miles.   Felt hammy pull so didn't push to the mile. 

9:36 avg. cape cod.   Hammy not happy.  Cbd oil salve helped. At expo.   

Arrived having walked down hopkington exit that was blocked off by police.  He let me by.   It was a 1.5 mile walk.   Used bathrooms by corral that were for elite by cvs.   Found some pins to put bib on.   Also as I got to my corral a volunteer handed out sunscreen.   We were herded like sheep.  I spent less than ten min at the starting line area.  First 5.8 my hamstring was happy.  Then I nearly had to walk off the course.  Limping and in terrible pain.   I walked up to Troy and amber at mile 6 telling them I was so worried I may not finish and to tell my cousins that.  Before that I had drifted easily to 7:40 pace. Now I was walking five min.  Last part mile six. First part mile 7.  Then I just tried my best to start running again.  At  before mile 9 I stopped at a bathroom. A minute lost here. But I only was concerned about finishing.  By mile 17 my quads started to hurt from doing all the work.  I got water and Gatorade at every mile they had it. Which was every one !  After mile 2.   I think   The whole race is a blur of overcoming pain in my hamstring area to get to finish    No time to  enjoy  it    I was panicked by the pain  my avg heart rate was 174 !!  And I was jogging   It was hot but I didn't even care.  One foot in front of the other   I ran 26.47 miles because I ran on left side of street the whole way    Here are spots including my 0.47 - 8:32/8:25/8:24/8:14/8:24/9:49/10:16/9:30/10:12/9:25/9:17/9:02/9:12/8:54/9:07/9:01/9:23/9:28/9:09/9:09/9:57/9:17/9:10/9:15/9:23/9:28/8:58 for 0.47  

200:27 first half    2:03:04 second  half   4:03:31