Each Day Is a Gift

Happy New Year 2009

A few of us slept in till 8 am while Annie got up early to prepare the traditional Japanese New Year's soup (Ozoni) in their hotel suite where there's a kitchen.  Some of the family members who didn't stay in the hotel came to join us for the new year breakfast. 

There were 9 people in my immediate family, 6 staying in two hotel rooms, the other 3 slept in the condo where my son lives (just across from the stadium).  It's time to "tell us all about your dances, your dates, what did you do"  after the family New Year Eve's party last night.  I found out those who didn't go to the dances went to play volley ball at a local church building.  Some invited their dates to join us for breakfast.

We checked out of the hotel after the Japanese breakfast to go to my mother-in-law's house in Orem for the traditional Chinese vegetarian brunch.  Those who wished to, made predictions of what will happen in 2009.  Then we all piled in our cars to go to the mall for some bargain.  Then we went to see a matinee movie.  This year we watched Forever Strong.  I kept thinking about Leslie Petersen's Paul during all those ruby tackles.  It's a great movie.  After the movie, everyone voted to go to Carl's Jr..  We hadn't had burgers for ages.  Nothing like starting the new year with some bad boy burgers, I guess.

By the time we got home, it was too dark to run outside so I got on the treadmill and did some intervals.  Did some crunches while the family watched Eagle Eye.

1.25 mile warm up, 10 x 90 seconds intervals at 7:30 with 60 seconds recovery at 10:00.  Total 6 miles in 55:30

First toughest run of the year

The weather forecast said it would be snowing tonight thru Sat. morning.  After a little juggling with the family's activities plan, I decided to go for a medium long run mid morning.  Temp was around 32w/ overcast sky.  Put on l/s shirt, tights, thermafit jacket, headband, fuel belt w/ 3 gatorade, 1 water & gel.

I ran the same route I did three weeks ago to the temple.  The road shoulder was rather narrow due to large snow banks making me nervous about the traffic which was quite heavy at times.  Drank 1/2 flask gatorade at mile 4, the other half at mile 6.  At 8 mi  I couldn't cross the road due to the heavy traffic and zero road shoulder, so I turned around and wait till it was save to take the gel (a freebie from Provo River 1/2).  The honey stinger gel was way too sweet.  Took 2nd gatorade at mile 12 and last at the end of the run.

The stretch from mile 8 to 10 always seems the toughest for me.  I think I need to start hydrating and fueling sooner.  I shed the jacket most of the way, only put it back on when the wind was blowing.

Today:  16 miles in 2:40:15.  AP: 10:00 

Dec 12:  16 miles in 2:33:23.  AP: 9:35

Comparing the two runs, I realized I hadn't had a rest day this whole week.  Yesterday's run (a 6 miler with 10 intervals) was done 15 hours earlier.  Dinner was a Carl's Jr. chicken sandwich and 1/2 a burger at 4pm.  I did have a handful of chocolate dipped popcorn and 2 cookies at 9 pm.  Breakfast was yogurt and cereal.  I guess I shoud have expected poor performance today.

*******UTAH ROCKS!!! Just finished watching the Sugar Bowl.  I'm so excited for the Utes!!!  Sugar Bowl Champion!!! Perfect 13-0 season!!!  WAY TO GO UTES!!!  *******

5.25 miles  Average pace: 8:31

AM/PM Yoga 

Rest and fast day.  Last of the many goodbyes to my third son at the airport.  It's been fun having everyone home the last two weeks.

15 Weeks to Boston

 Schedule calls for 10 miles with 5 at 15K to 1/2  marathon pace.  The temp this morning was 9.  The road's an icy mess.  Darn road, I had wanted to break out my new shoes for today's run.  With a sore throat, runny nose all weekend and still not feeling much better this morning, I wimped out and chose the treadmill.

Put on my old Wave Rider shoes.  I hadn't run on these for awhile.  I used to run speed workout in them.  Cranked up the big fan, set the treadmill incline at 2.  Ran 2 miles warm up starting at 6 mph and gradually increased it to 7 mph.  Feeling pretty good the entire run. 

Drank 250 cc after 45 min. and the rest of the liter after the run.  I could feel "hot spots" forming on the bottom of my right forefoot.  Turns out that the "breathing air holes" of the shoe last had created six "poka dot like" blisters on my R forefoot.  I need to either wear different socks or put a gel pad in place of the shoe last.  Who knows???

6 miles at tempo pace 8:34.  2 mi warm up & warm down.  10 miles in 1:28:12.  AP: 8:48.

I'm going to eat healthy from today forward.  Will record and report food intake.  

AM/PM Yoga

Nutrition today:  1 yogurt, 1 boiled egg, 1 bowl of barley soup, handful of corn chips, blueberries and grape tomatoes, 1 palm size halibut, 1 sweet potato, 1 C green beans, 1500ml water.

Woke up with sinus headache, sore throat and arthritis.  Snowing heavy outside.  Schedule calls for 5 recovery miles today.  What to do:  Treadmill again?  Brave the messy road?  Or curl up with ultramarathonman instead?  After checking in with Teena and Marion's positive blog which inspired me to not wimp out.  I once said:  "A good run cures everything, well almost everything."

Put on the sub-zero UA shirt, a light waterproof jacket, screwed shoes, sunglasses (wish Mr. sun was out) and the Polartec beanie Santa brought.  Wish I had an ipod shuffle... I would have some Beach Boys music.  Ya know running on snow reminds me of running on the beach.  I want to be in Hawaii right now!!! 

Instead of chasing waves (that's what I would do at the beach) I was blasted by cold icky slush of the passing cars (the drivers must be jealous).

Two discoveries:  1) I have duck's feet!!!  I saw my own footprints on the snow.  They flare out slightly at eleven and one o'clock.  2) Running in slush is easier than snow banks.  Yes, slush makes wet feet which was nothing compared to SGM08 prunes feet.  Snow banks are unpredictable, slippery and anti-forward.  Hmmm...perhaps I should ditch the screw shoes and invest in snow shoes or cross country skis.

Did the run cure anything?  Well, I wouldn't call it a good run.  Heck, could hardly call it a run.  It's a WORKout.  It did clear the thick goopie gunk from the sinus and the headache is easing up as well.  And the blisters felt better too.  So, all is well.

Will do some core work tonight.

***** No core workout!!!  Instead I shoveled 6" of snow, chiseled thick stubborn tire- treaded ice sheets off my 30' long driveway for three hours!!!  Guess what?  There's more snow, at least another 3" and growing on my driveway.  Arrrgghhh!!!  It's like doing laundry, it's never done!!!   My forearms are very sore.  Do we need strong forearms for running?  No?  Darn!*****

Nutrition:  oatmeal with banana, barley soup (again), 1 large juicy orange, 1 apple, handful of blueberries, 1 chicken drumstick, 1 chicken thigh, 1/2 a sweet potato, 1/4 C green beans, 1 caramel candy (from BeMo,  I was femished after shoveling snow and needed instant carb), 750 cc water. 

Normally I'd like to do a few speed intervals 10 days from race day.  But today was not normal.  I should have gotten out early when the snow was still pretty.  By the time I got back from taking my son to school, the snow plow had messed up the snow. 

Plan B:  ran in the middle of the road when there's no car coming, ran back to the slush when there is/are.  Can I call that a slushy fartlek? I finally gave up after 4.4 miles of dudging traffic and slush puddles; not to mention what the "neighbors" would say about me. 

Plan C:  got home, jumped on the treadmill and played with pre-programed #9 where the machine automatically power incline from 3 to 10 every 3 minutes.  I didn't like the pre-programmed speeds.  I want to run these inclines between 6 to 7 mph.  So after changing the speeds a few times; whala it automatically kept the speed at 6.5 while the incline increased.  I was able to sustain 7mph at incline 7 for 3 min. and 6mph at incline 10 for 2 min.  It wasn't pretty but it's still hill workout, isn't it? 

4.4 slushy miles at 44:15.  AP: 10:10

6 treamill miles with 4 miles of major hill climbs in 58:15

I was so pooped I ate one very small and yummy keylime cookie and one English scone with cranberries, drank 1000cc water. 

Am/Pm Yoga

Nutrition:  yogurt, 2 keylime cookies, 1 English scone, somen noodle soup with chicken & lettuce, lean shredded beef totilla roll w/ shredded cheese and salsa, 1/2 orange, 1 wedge honey dew melon, handful of almonds, 2000 cc water. 

The sky was blue.  The road was damp.  The temp was a balmy 35.  Smooth attended meetings after meetings, used up a whole box of Kleenex, drank a gallon of water, did not run a single step.   Tomorrow will be a better day!

Sunny sky with snow flurries.  Fierce north wind.  Slushy road.  Body tells me to take a rest day (still has runny nose, headache and congestion).  Mind tells me that I've got to get a GOOD run in this week.  What to do?  As if on cue, my Stake Primary Pres. called.   Her voice sounded worse than mine.  She has virus infection and horrible shingles.  The other counselor had her baby 6 weeks early by C-section a few days ago.  That means I am the ONLY one left to do the Stake Primary Presidents Breakfast tomorrow.  That did it, I need to get better INSTANTLY,  I HAVE to run!

It's futile to run in the terrible "North Bench wind".  I retreated to the treadmill.  Hmm how to make it fun?

I warm up with TM program #10 which is a 40 min. workout with various pre-programed speeds and inclines.  That was a nice warm up.  Legs were never tired.  Breathing required a little more effort with the upper respiratory congestion.

3.3 miles in 40:00.  Max speed at 7 mph.  Max incline at 10. 

Next I ran a step up and down intervals.  I ran 1 min. at 6 mph. (10:00),  next min. at 7 mph. (8:34),  the next min. at 8 mph. (7:30),  then repeat this 3 min. cycle.  I did this for 27 min.  It was easy to push just one button to change the speed.  I was surprised how quickly the workout went by.  Felt great with no fatigue.  Breathing by mouth most of the time.  Drank 750 cc post run.   

3.2 miles in 27 min.  Max speed at 8 mph. Incline at 2.  Average pace: 8:37. 

Sure hope this workout helps clear the cold fast.   

The Stake Primary Presidents Breakfast went well.  All 13 presidents came.  I lead the music, conducted and taught.  It was supposed to be an hour meeting.  But everyone lingered and stayed for 40 more min.  I made it home in time to take Steven to Orem for his violin lesson.  Ate a yogurt and a huge Kneader's cinnamon roll with a tall glass of milk.  It was 3 pm by the time I made it home.  Hubby said we had a wedding reception to go to and he wanted to leave by 4:30 pm.  Darn, I had wanted to run 12 but not enough time.

The sky was sunny blue, no wind, temp was around 28.  Wore the clothes I will wear for Painter's and finally my new shoes, WooHoo!  Since I had no gatorade or gel, I decided to split the run in two so I could run home to get a drink.  Then I would run the second half at marathon pace.  First time this week I didn't have to worry about my footings.  The wheezing was only on the uphill portion.  I was glad to get home to blow my nose and took a drink of lemonade with an electrolyte capsule.  It was the BEST run this year!!!

10.5 miles in 1:30:50.  AP: 8:39.  Splits:  8:44, 8:16 (downhill), 8:44, 8:58 (uphill), 8:41, 8:36, 8:22, 8:55, 8:46, 8:27, 8:31

Went out to dinner after the reception.  I was starving.  I ate twice as much as hubby.    

AM/PM yoga 

Schedule calls for 8 mi w/ 10x100m strides.  Temp 28, cloudy hazy.  Not warm enough to wear just one l/s shirt. Lots of nasal congestion and a little cough. 

It took 2 miles to warm up, then hit the uphill after that.  I was wheezing like crazy.  I sounded like a horse with the heavy breathing and wheezing and caughing.  But I DIDN'T run like a horse, more like a mule.  Did a few strides, had no idea how many.  I'm worried that my "horse breathing" is gonna annoy other runners at Painter's.

8 miles in 1:11:46.  AP: 8:58.  Splits: 9:25, 9:02, 9:21 (uphill), 9:01, 8:57, 8:51, 8:35, 8:29.

Evening -

AM/PM yoga.  R glute a bit sore.  Felt better after yoga stretch. 

Recovery run 5.75 miles in 54:10. AP:   9:25

Temp was 34.  Sunny hazy.  Could have worn one layer.  Still has runny nose.  Glute was tight pre-run, felt fine post run with good stretches.

Taking Wendy and friends to lunch for their b'days.

Had a poor night sleep with backaches.  Woke up with aches all over.  Had to take kitten to the clinic.  Started the run a little late.  Plan was to run 8-10 miles with 1/3 at marathon pace.  It didn't happen.  From the get go, the legs were dead, everything hurt.  I hadn't used the heart rate monitor since I have the cold a week ago; so had no idea how hard the system's working.

Had to cut the run short, I bonked bad today.  7 miles in 1:06:47.  AP:  9:32.  I hope this bad run doesn't repeat itself on Sat.

Tossed and turned again all night with backaches.  The breathing is better, no coughing; but this new backache is puzzling to me.  It hurts to sit, walk, or lying flat.  No running today, too much to do.  

 ******

I took Rhett's advise and did 18 min. of AM yoga even though it was getting late.  The stretching felt so good for my glute and my back.  I think that's what I needed. 

Stretched some while still in bed.  Kelli's quote a few days ago saying if we're meant to pop right out of bed, we would all be sleeping in toasters.  Well, I never pop out of bed.  This morning I stretched and slithered out of bed.  

3.5 EZ miles.  The marquee in front of the new Credit Union said 14F.  Woe, no wonder my ears, fingers and feet were numb.   Wonder what I should wear at St. George.  The back seemed okay to run.  I think I need to focus on relax and good form tomorrow.  Hope I can survive sitting in the car today.

Good luck everybody if you're running Painter's and have a good weekend to you all. 

This is the third year in a roll I've run this Half.  I'm glad they finally got it certified with chip timing.  I barely made it to the Dixie Center for one last potty stop.  With no time to stretch or warm up.  I quickly headed to the start line.  Temp was about 31.  Wearing shorts and only a long sleeve Boston shirt I was freezing.  Wish I wore the CW-X tights instead.

1)  8:45  -  In an attempt to warm up my numbed extremities I ran out too fast.

2)  8:52  -  Still a bit fast.

3)  8:31  -  Finally warmed up and got on the trail.  Took gatorade. 

4)  8:14  -  Got carried away as I "hitched" a ride with "Mr. Boston" (he wore the same shirt as mine).  This is gonna haunt me later.

5)  9:01  -  Going uphill.  Kept a steady effort.  No wheezing.

6)  8:40  -  Mr. Boston ditched me at the aid station.  Got in the groove after crossing the bridge.

7)  8:33  -  Saw and cheered the top 8 runners as each one zoomed by.  Didn't see the first woman who BTW was Mary Ann Schauerhammer.  I met her at the condo.  She slept outside my room door on the loft last night.  She looked like a very FAST teenager.  Took Gu.  I really like the tangerine flavor.

8)  9:12  -  Going up the Bloomington neighborhood.  

9)  9:03  -  My least favorite part of the course.  No visible hill, but the elevation gain is there.  I just do not like running in neighborhoods, watching out for traffic.

10)  8:48  -  I had my eyes set on "Mr. Hemmie Tape" (a blue kinesio tape on to his left hemstring).  He looks to be 60ish with very defined muscles, very smooth strides, definitely an AG winner guy.  When I finally caught up to him, we exchanged a few kind compliments.  I don't think he liked to be chicked.  He took off just before the aid station.

11)  9:07  -  When I slowed to grab some gatorade, my shins started to tightened.  

12)  8:55 -  I tried to catch up to Mr. Hemmie Tape but the legs protested.  

13)  9:36 -  This was a very painful mile.  The cramps started at the shins, then the calves, then the hemmies.  I was running with fear that the muscles would go into convulsions any minute.  With each turn or slight change of terrain the muscles would send panicking signals

0.23)  9:13  -  I was so happy to see Huans32 and Fly on the Wall after I crossed the bridge for the last time.  I immediately told Huans32 that charlie horse's chasing me.  He ran with me and supported me through that annoying hair-pin turn section (newly added to make the course 13.1-certified).  Then Fly joined us at the last turn.  I felt safe in their assuring loving support.  THANKS, Mark & Mark!!!  When they got off the course, my left leg muscles started twitching angrily.  I let out a few cries and made it across the balloon arch w/o the legs ceasing up on me.  I kept jogging 'till the muscles calmed down. 

I am happy with my finish time, 4 min. faster than last year.  This race was mentally challenging for me.  I had hoped to finish strong, reeling in runners, instead I became a roadkill and barely made it without a full-blown charlie horse attack.  I am on a quest to solve this bad cramps problem.  Anyone has any suggestions or helps would be greatly appreciated.  BTW,  the backache that was bothering me during the week was not an issue and the cold's all better.

************

I want to thank Marion for hosting us at this great condo.  It was wonderful to finally get to know Marion & David, Kelli & Scott, JonA & Kelly, Leslie & Harold better.  What a great group of friends!  We also met Mary Ann Schauerhammer & her friend Rachel, Colleen & hubby,  Kellie and Tyler Sheppherd.  All awesome runners.  My husband keeps telling me how lucky I am to have met all you wonderful people.  I LOVE YOU!  I can't wait for our next get together or group runs.  

Confessions:  

1)  I am now converted to orange jello with cheese.  It's a VERY GOOD Mormon Jello. 2)  However WONDERFUL and DELICIOUS that dinner was,  I had to make 3 potty (not VPB and very long) stops before the race.  Stinks!  (umm, literally... pardon me. ;) )

3) I should have worn my red and black outfit and be part of the RED HOT PINK CHICKS, but I thought it would be too warm.   I was WRONG!  

4)  I felt bad (but not too bad) about hoarding the master suite.  It was luxurious!

Clear blue sky, T 20F at the start, 40F at the finish, no lines, 20+ runs on the slopes of Solitude from 9 am to 3 pm.  A fun day with the family and lotsa fresh air.

Recovery run 6.5 miles at 4:50 pm to beat the sundown in 58:28.  AP:  8:59.  Hazy, stinky air.  Splits:  9:16, 9:02, 8:44, 8:57, 8:54, 8:55, 9:14.   

AM/PM Yoga 

12 weeks to Boston 

Schedule calls for VO2 max workout:  9 miles w/ 6 x 800m @ 5K race pace; jog 2 min between.  One look at that mucky air tells me there ain't gonna be any VO2 max today.  I opted to run indoor and watch the historical Presidential Inauguration instead.  Cranked up the big fan, turned the TV to blasting volume, set the incline at 2% and off I went.  My favorite part of the Inauguration was the musical number, Aire & Simple Gifts, by Izaac, YoYo and ensemble.  I would like my children or grandchildren to play that piece at my funeral.  I already picked out a vocal piece, An Anthem to my King.

2 miles warm up from 6-7 mph.   6 intervals of 0.5 mi @ 7:30 pace with 0.25 mi @ 9:05 pace in between.  2.75 miles cool down from 8-6 mph.

9 miles in 1:19:05.  AP:  8:47 

Slept like a baby!!!  I don't know why especially after hubby told me our stocks just tanked.  Must be all that good feeling from watching the Presidential Inauguration.  I LOVE THIS COUNTRY!!!  I'm so proud to be an American!!!

I needed to seek higher ground, above this muck.  Put on fuel belt with four flasks of gatorade and headed up to SunCrest.  It's 6.55 miles of ascent from 4,800' to 6,040'.  I think the last time I ran up SunCrest was on July 12.  It took me 2:19:30.  Have never run this in the Winter.  It should be fun.  

I kept my effort steady.  Sure hope the air I was sucking up was okay.  At about mile 4 I turned my head to look down at Utah County, couldn't see a thing with that thick layer of smog.  When I got to the top, it was warmer with a slight wind.  It felt so good to breath deep and enjoy the sun.  Looking down at the valleys on both counties was like looking from an airplane above the clouds.  Except the "clouds" is really a thick blanket of smog.  Running back down was exhillerating, just me and the brush oak, with the majestic views of snow covered Lone Peak and Mt. Timpanogos against a clear blue sky.

Took gatorade at mile 3, 6, 9 and finish.  Today's run's time:  2:19:45.  This surprised me.  I thought I was running alot slower.  It's essentially the same as 6 months ago since today I waited at the traffic light crossing SR 92 without stopping the Garmin.  I'll do this run again and see if my time improves.  Great hill training run.

Schedule calls for recovery + speed, 6 mi w/ 6x 100m strides.

Warm up 1 mi from 10:00 to 8:34

Intervals of 6 x 400m (0.25 mi) at 7:30 pace with 0.25 mi recovery at 9:05 pace from mile 2 to  mile 4.75

One tempo mile at 8:34 .  Cool down 0.37 mile from 8:34 to 10:00

6.12 miles in 52:40.  AP: 8:46 

Around the world core workout 25 rep.

Biceps & triceps lift 4 x 25 rep.

Around the clock leg lifts 12 rep

Calf raises 3 x 15 rep

AM Yoga 

Date night with my best half tonight, WooHoo!!!

*****

Will you wonderful people take a minute to welcome Bec.  She's a beautiful girl, awesome runner and great friend.  Teena, look at the SGM 08 results, she finished 1 second behind you.  She's running Boston.  

The Stake Women's Conference was awesome.  The guest speaker is from Sierra Leon (sp), Africa.  What an inspiring story of how her life was spared, and her journey to America.  The only belongings she brought with her from Africa was remnants of a Church hygiene kit, scriptures and a change of clothes.  We then spent two hours working on humanitarian kits.  

Got home around 2 pm.  It was raining hard.  I decided to run on the JRP where I would have aids from my car and not worry about traffic.

I wore l/s top, tights, cap, poncho and fuel belt w/ 2 flasks gatorade.  The poncho kept me dry but was too "noisy".  Headed north, a mile into the run, I needed to pee.  The bathroom at the park was closed for winter.  So I headed back to the car, ditched the poncho, made a VPB and headed back north again.  Man, it's already 3 pm and I had only run 2 miles.

The sun peeked thru briefly.  There was a headwind for couple of miles.  I saw 4 deer at the Thanksgiving Point golf course.  The trail was clear until at the bridge, so I turned around.  Took gatorade at mile 6.   Got back to the car just shy of 9 miles.  Ate one Clif bar, drank gatorade & 6 oz water.  I started to feel cold so put on the jacket.  Put another flask of gatorade on the fuel belt, then headed south.  

The next 5 miles was pleasantly run at marathon pace with light rain.  I had not looked at the Garmin since it's covered under my jacket's sleeve 'till I reached the trail end at the park.  I had run 14.5 miles.  I had run farther than needed.  The return run was tough.  My legs were getting tired.  I was afraid that it's going to be dark; so I just pushed on.  Drank gatorade at mile 12 and 16.  I couldn't have gotten back to the car soon enough.  It started to pour the last 0.25 mile. Hubby was so worried; he was about to call me when I made it home at 6 pm.

I immediately got in an ice bath the way Mark suggested: changed into dry sweat shirt, got in the tub, turned on the cold water, drank hot chocolate, put little ice in.  At first the feet hurt like heck.  Then it just got numb.  

I was supposed to run 18 miles but ended up running 19.78 miles in 3:18:05  AP: 9:47.  So glad tomorrow is rest day. 

Recovery + speed 6 mi w/ 6 x 100 m strides.

1 mile warm up from 6 - 7 mph.  

2.75 mi of 6 intervals:  0.25 mi @ 7:30 w/ 0.25 mi @ 8:34 recovery in between.

2.25 mi @ 8:00 marathon pace.

0.25 mi cool down from 7 - 6 mph.

6.25 miles in 51:51  AP:  8:17

AM/PM yoga 

Plan was to run 11 miles with 6 @ tempo.  Got all geared up for the cold temp.(16F), but soon discovered that the road was not conducive for tempo run.  The fairly flat route was dotted with snow/icy stretches making for tough footings.  The city snow plows were in full force.  I was chased by 4 snow plows and two stupid barking mutts. 

Half way into my run, I decided to do some hills.  It turned out to be a good choice.  The hills are all south-facing, thus were mostly clear of snow/ice.  The last 2.25 miles were all uphill with an elevation gain of 205'.  Other than the two As (arthritis and asthma), the run felt good.  I even concentrated on the running form I've been working on. 

11 miles (whole bench loop plus the 12th W hill and 3rd W hill) in 1:45:51.  AP: 9:37

Push up test per Kathie's 100-push up challenge, I did the good forms (not girly ones) 

Around the world core 30 reps (had to do the girly pushups b/c of the test above)

Calf raises 3 x 30 reps

Wall sit 3 x 30 sec

Dips 30 reps

AM/PM yoga

Breakfast:  yogurt, Kashi Omega 3 cereal, milk 

Lunch:  1 boiled egg, 1 sweet potato, 1 Oliver Garden salad, water 

If all goes well, this week is mega mileage week of 55.  Hope I can pull it off.  I hope the "accidental extra" miles last week didn't jeopardize it.  But I'm not gonna stress over it if I don't.  

******** 

I need to broaden my horizon on the supplemental workout.  I don't want to join any gym. Those exercise machines intimidate me.  Anyone has suggestions on pilate or yoga DVD or core workouts?  

What a gorgeous day!!!  Could hardly wait for all the meetings be over with so I could do my run.  I was all geared up to run up Suncrest.  By the time I got to the traffic light (mile 1.6) I changed my mind.  The right glute is still a bit tight.  I had already done some uphills on Tue.   I figured I'd better save my legs for Saturday's 20 miler.  So, I ran all over the bench, exploring couple of new neighborhoods, enjoying the snow-free roads and clear blue sky.  Drank gatorade at mile 3, 6, 9 and finish.  I finished the run strong with the last 5K at marathon pace: 9:05, 9:02, 8:34 and punched in the last 0.1 at 8:03.  That's the feeling I wanted for Painter's, FINISH STRONG. 

13.1 miles in 2:02:36  AP:  9:21

Breakfast:  Cereal, milk, handful of almonds

Lunch:  1 large bowl of homemade vegetable beef soup, 1 glass of fruitie protein smoothie

Yoga and perhaps some "fast ab" from RW tonight.

5.65 EZ recovery in 54:55.  AP: 9:43.  Nothing exciting happened.  Can't wait for date night tonight, going to celebrate Chinese New Year with show from a local charter school and dinner.

Perfect day for a long run though  I only slept a total of 3 hrs at the most and was rather tired.  T around 27, blue sky, no wind.  Wore l/s Boston shirt with tights, gloves and sunglasses.  I want today's route to assimilate Boston, not so much in terrain which would be impossible; but in effort. 

The first 2 miles were downhill towards the bottom of Dry Creek.  Ran those in marathon pace plus 60 seconds.  It was hard to run that slow especially on downhill.  The next 3 miles were gradual uphill going east towards Highland.  Ran those in marathon pace plus 30 sec.  The next mile was down towards American Fork River, ran that in mp plus 15 sec. 

Took gatorade at mile 6 before the one mile uphill climb to the AF Temple.  I used to call this my Veyo.  Mile 7 to 10 going north have always been tough for me perhaps due to the perceivable elevation gain and fast moving traffic along this stretch.  Turning west for 0.5 mile of slight downgrade gave welcomed relief.  Took Gu and 1/2 of water at gas station around mile 10.25 while waiting for traffic light.

The next 5 K turns north again towards Alpine.  The elevation continues to ascend 'till mile 13. Ran those in mp plus 40 sec.  Instead of turning left to go up the canyon, I chose to follow the road up east thru the Heritage Hills area.  This is a beautiful residential area that nestles in the corner and base of Lone Peak.  The view of Utah Valley from this area is gorgeous.  Drank 1/2 of the water at mile 13.5 before turning south.  

The next 5K goes south and west through Alpine.  Took gatorade at mile 15.  I love the homes and estates in this area.  I thought if man can have such beautiful dwellings on earth, I can't imagine what "mansions" my Lord has instored in heaven for me.  

I dubbed the series of hills from mile 16 to 17 the Newton Hills since I'm at about 3/4 into my run.  The next 1.5 mile is downhill, my legs are feeling fatigue so I did not take advantage of the gravity.   Took last of the gatorade at mile 18.  The last two miles to home level out once I reached the Lehi bench.  I ran those at marathon pace.

20 miles in 3:15:24  AP: 9:46  Spent 1/2 hour sweeping out the garage as both cars were gone.  My son came home just in time to make me a glass of protein smoothie.  Took a cold water soak while sipping hot chocolate.  It was heavenly.