Each Day Is a Gift

HEY!  It's a new day, week and month!!! 

11 weeks 'till Boston!  SOOO EXCITED! 

What a gorgeous day to be out running under blue sky, snow white mountains and plenty of sunshine! 

Pfitz's plan says to run two recovery runs today: 6 miles AM and 4 miles PM.  I decided to lump them all together for one run this morning.

I could feel the accumulative effect of last week's mileage.  The left ITB and Vastus medialis were a bugging.  Took it nice and easy soaking in some Vitamin D.  Didn't look at the pace or time 'till the end and was delighted to see it at 1:40:00 exact!  What a treat for an OCD like me!  :)

AM/PM Yoga.

Core workout.

*****Just found out my friend, Marcie, is on the same red-eye flight to Boston, seated 2 rows behind me...close enough to have a conversation and keep everyone awake around us!  Yahoo!  Wish Teena and Kelli are on the same flight with us!****

When I went to bed last night, the legs and feet were very tired; so I was concerned about today's MLR.  I had high hopes to run up Suncrest.  With the ITB and Vastus medialis not too happy, I opted not to.  May be another day!

Ran the same route as yesterday's 10 miler plus a hill loop for the extra 4.  The first mile or so were sluggish.  Then put on the auto pilot (as Andy puts it) and got in a pretty good rhythm.  The hill was from mile 12.5 to 13.5.  I imagined that to be one of the Newton's Hill and kept the effort steady.  "Sprinted" the last 0.65 home.

TT: 2:18:10  Splits: 10:28, 9:42, 8:52, 9:22, 9:24, 9:26, 9:26, 9:26, 9:15, 9:05, 9:26, 9:22, 9:45, 9:26,  8:40

EZ PZ recovery.  

Today I accepted Amber's invitation and committed to have NO SUGAR for the month.  I'm proud to report that I did it!!!  Hubby surprised me with a movie date, the Avatar.  We had no candies.  Right after the movies,  I went to a baby shower where there were treats galore.  I hadn't had dinner and was starving and only ate the veggies (broccoli, carrots, celery, cucumber and olives with dip and apple slices).  Now I'm having a bowl of beef barley soup.  I'll probably have an orange before I go to bed.  One down, 24 more days to go!  Wish me luck! :)

I love tempo days especially when the legs are fresh!  Had a good night sleep and the recovery run yesterday must have helped with the knee issues I had earlier in the week.  I checked my training log to see what my tempo paces were when I was training for SGM'09 using the FIRST program...I'm not quite there yet.  

Warm up 3 miles:  9:55, 9:36, 9:22

Tempo 6 miles:  8:43, 8:48, 8:36, 8:38, 8:26, 8:26

Cool down 3 miles: 9:05, 8:54, 8:58

12 miles TT:  1:40:04.  AP: 8:20.  Today's time was almost identical to the 10 miler recovery time on Monday, interesting! 

Going to dinner and the Peking Acrobat at the U tonight...will there be "sugar traps"?  Gotta stay strong!

6.6 recovery in 66:00, weird!  What happened to my sunshine and blue sky?  The soft snow turned into rain drops that seemed to drench my whole being this morning. 

I missed my children, my "life before running friends" sooo terribly.  I felt that sometimes running has taken over my life. 

After the run, I went back to the scriptures still sitting at the breakfast table, like an old friend, waiting to talk to me.   These scripture passages opened up to me as if dews from heaven:

Alma 5: 14, 15, 16, 19, 26, 27 

I noticed so many action words:  look, hear, feel, walk, exercise faith, come, change....I know what I need to seek... that companionship which is constant, kind, and full of love and peace.  

***A note about last night:  Dinner at TGIFriday.  Had honey glazed pecan grilled salmon on coconut rice pilaf, salsa and broccoli, 2 tall glasses of water.  Passed up brownie alamode, vanilla bean cheesecake and peanut butter pie which hubby put in a take-home box and still sitting in the fridge.  I made it for day 2! Yes!

The Peking Acrobats were fabulous.  These artistic athletes have incredible core strength, balance, agility, flexibility and grace.  How in the world does that girl rode a uni-cycle on top of a spinning umbrella held by the feet of another acrobat who was in a pretzel position? 

The nail-biting moment came when the guy balanced his entire body at horizontal/plank/upside down positions with one arm/hand holding a sideway propped up chair which was on top of 6-8 other chairs with the bottom chair's legs on top of wine bottles.  We sat on the first row in the balcony and he was at eye level to us.  The audience sitting down below must be fearful of him crashing down on them.  Amazing strength, control and balance.  Mass transit meant the entire acrobatic company (must be over 20 people) riding on ONE bicycle!

Tonight is another opportunity to test my will power at the Ogden Chamber of Business Gala to honor hubby's colleague.   Please let there be NO chocolate dessert, please, oh please!

15 MLR in 2:20:14

Really dreading this run, the thought of running over two hours by my lonesome self was simply not appealing and flat out agonizing!  It didn't help that I woke up tired. 

Mile 1-3  (11:00, 10:45, 10:00) ~The first 3 miles were painfully slow, with some sparse snow sprinkles.  It was colder than I thought.

Mile 4-6  (9:40, 9:35, 9:33)  Still dragged on with haziness (both the environ and the mind). 

Mile 7-9  (9:25, 9:23, 9:22) Finally got in the groove and just kept putting one foot in front of the other. 

Mile 10-12 (9:17, 9:10, 9:10) The sun finally peeked thru momentarily. 

Mile 13-14 ( 9:01, 8:54, 8:47)  Hurried up to get the run over with.

Drank gatorade starting at mile 3 and then every 2 miles. 

Breakfast:  Kashi cereal with milk. 

Lunch:  Boiled egg, a large sweet potato, orange

Snack:  Handful of almonds.

***No sugar challenge report***

Before bedtime we had a "sweet attack".  Hubby had cocoa w/ sugar toasts.  I had NO SUGAR added cocoa my SSF gave me and a handful of nuts.  Can I make it 'till I can cheat on Valentines Day?!!! :-O

7 Easy recovery.  My legs really needed that today.  Glad I suppressed the "hurry-get-it- done" disease and kept the pace in the 10's.  TT: 1:12:02  AP: 10:18.

Yoga and corework.

My hubby and son are both in the newspaper today in the "tradewinds" of the Salt Lake Tribune.  How cool is that! :)

http://www.sltrib.com/ci_14367639?lADlD=search-www.sltrib.com-www.sltrib.com

*** No sugar challenge, checked! ***

There's a sweetheart dance in our Stake on Sat.  Hubby and I have to make an appearance (he doesn't dance).  They always have Kneaders mini pastries and chocolate fountains.  I guess I will have to have my V-Day treats earlier! :)

Had to scrap my plan for Suncrest again...a low hanging cloud was hovering over the mountain and light snow falling on the bench. 

2 miles warm up ~ 9:47, 9:31

4 miles hill ~ from 2.5% -10% incline (all at 9:05)

3 miles tempo ~ 8:43, 8:34, 8:20

3.1 miles @ 5K pace (7:30) Did this in 23:15 (10 sec shy of a 5K PR set 8 months ago)

0.9 mile cool down in 8:23 (7-6.2mph)

13 miles in 1:53:06  AP: 8:31

Hit puke zone with 1 mile to go during the 5K and the tummy started to cramp.  Thankfully all I had for breakfast was a yogurt.  Had to hurry shower and head to the temple.  Will stretch later.

Went to the temple with my friends of nearly 30 years, had lunch at the cafeteria.  Had hamburger soup (thick like chili w/ tomatoes, potatoes, corn, beans, carrots, all sorts of beans, tiny bit of hamburger, VERY yummy soup), a side dish of vegetables (broccoli, carrots, french-cut green beans, onions, mushrooms) and one whole wheat roll.   3 of the friends had dessert, keylime pie, apple cobbler w/ ice-cream, chocolate eclair.  I did not even feel tempted perhaps due to the stomach cramp from earlier.  But I was SOOOO hungry I could have eaten two bowls of soup! :)

8.5 easy recovery run AP: 10:06

2 circuits core work

30 min strength

10 min yoga

Date night! :)

5.5 hrs skiing with my sweetheart & the boys.

9 mi GA run after a 7 courses Chinese seafood dinner w/ the fam.  TT: 1:24:28.  AP: 9:22.

Yoga & stretch while watching 24 and the Olympics.

The boys are loving the cookies and chocolate cheesecake which I now regard as poison! :)

Hope everyone is off to a GREAT week!

Why is it that the word VO2 max sends me into fear and trepidation?  Today's schedule is the first VO2 max workout of this training cycle.  The last time I ran on the track was Sep 29, 2009 wearing shorts.  The thought of a li'ole granny running on the HS track in tights just didn't look right; so I opted to do it on the road.  (6 x 800 m @ 5K race pace, jog 50 to 90% interval time between)

2 mi warm up: 9:55, 9:36

800m in  3:51  (RI 400m in 2:10)

800m in  3:53  (RI 400m in 2:07)

800m in  3:50  (RI 400m in 2:07)

800m in  3:56  (RI 400m in 2:00)

800m in  3:55  (RI 400m in 2:01)

800m in  3:53  (RI 400m in 2:05)

2.5 mi cool down:  8:34, 8:44, 8:50

TT:   1:16:39  AP: 8:30

I hate that lungs a gasping, legs a burning feeling.  SO glad it's done and I can run whatever pace I want the rest of the week!

Anyone interested in a group run this Sat. on the Lehi JRP?

Off to have lunch w/ Wendy and Olga! :)

Details for Sat. group run:

Where:  meet at the Lehi JRP acess on 1500 North.  Direction:  go west approx. 2 miles from the Chevron gas station at 1500 N. State St. in Lehi.  Parking area is on the left (south side of the road) just before the bridge.  To get to Lehi State St., coming from Salt Lake on I-15, take Exit 282, (the one after Thanksgiving Point).  Coming from Provo on I-15, take the Lehi 1200W Exit and turn left (west) onto SR 89.  The gas station is about 2 miles south from the Exits.

When:  start running at 8am.

What:  from the parking area (your car) to the north end is 5 miles, so 10 miles round trip.  The south end is 4 miles to the trail closure (for bridge/road re-construction), so 8 miles round trip back to the car.  Of course you can turn around at any point on the trail to get your desired mileage.  There's a port-a-potty at the Willow Creek camp site about 2 miles south of the parking area.  The 3 bathrooms on the north end are closed for the winter. 

Who:  all are welcome, the more the merrier! :)

My presidency meeting was cut short.  Ran with Wendy at easy chatty pace.  So good to have her company to chase away the gloom.  I crave/need sunshine and blue sky!  

I feel the little aches and pains more when I run slow (90 or more sec. slower than mp).  Is that normal? 

Third attempt to climb Suncrest failed.  Excuses?  Let's see:  #1 - snow (albeit light) & gray sky,  #2 - low on fuel,  #3 didn't want to trash the quads and knees.  So, did the best I could, almost identical to last Thursday's run. 

Warm up 2 mi ~ 18:57

Hills 3 mi ~ 26:53

Tempo 3 mi @ Half-mp ~ 25:43

Tempo 3.1 mi @ 5K race pace ~ 23:12

Cool down 1.9 mi @ mp ~ 16:45

13 mi TT: 1:51:30.  AP: 8:35

5 min pre-run dynamic flexibility exercises.  Drank water at mile 5 and every 3 miles.  10 min post-run stretch.  May do core tonight while watching the Olympics.

The legs felt pretty good even at the 5K pace.  The shoulders got really tired so my form was sloppy.  I'm going to order some core workout dvds.

Inviting y'all to join us this Sat. at the Lehi JRP on 1500 N and about 2 miles west of State St. at 8 am.  Hope to see you there, rain or shine!!! :)   

8 EZ recovery.  AP:  9:44.  Another snowy day.  It was so calm and serene...like inside a snow globe.  I was completely covered with a layer of the white stuff.   I LOVE carefree running.

So excited for tomorrow's run...with bloggers and friends on the Lehi JRP.  I will bring oranges since I'm still on the no-sugar-challenge!  See ya at 8am!!!

I was so excited about today's run that I couldn't fall asleep for the longest time.  I must  have dozed off around 3am b/c I had this dream that Luzy came to my house b/c she didn't know the way to the trail.  She somehow slept in our bed and was freezing.  So I covered her with 3 layers of quilts.  And then we got up to get ready for the run and I couldn't find my running bra!  The clock was reading 8am and I panicked that we would be late...that woke me up and the real clock read 3:55.   Weird dream (er nightmare).

Anyway I got to the parking lot,  Kelli and Mayard were already there.  Kathie and Kimmy had already run 2 miles beforehand and got back just in time as Davy, Teena and Luzy arrived.  It was SOOO good to see everyone.  The sky was clear and a bit chilly w/ the wind.

Maynard and Davy lead the pack, Kelli and Teena followed behind, Luzy and I followed after Kathie and Kimmie!  I just love chatting with Luzy and enjoying her wealth of knowledge about animals and birds.  I felt terrible about not knowing the trail closure.  Good thing Davy and Maynard were there to show us how easily it's to get down and over the dirt mount and get back on the trail.

The uphills always kicked my trash.  Luzy was very patient and kind to stay with me.  We got back to the car and bid goodbye to Kathie, Kimmy and Maynard; then went south for 8 more.  When we reached the campground 2 miles later, Kelli was there waiting for us.  We ran together and saw Teena and Davy at our mile 13.5  and their 14.5 Davy turned around to run with us for the remainder of our miles.  We were so impressed that he had already run over 26 miles making his run over 31 miles today, WOW!!!  Then I was floored to find out Kelli's going home to run MORE with Scott making this her second marathon+ two weeks in a row!  Here I was so proud of myself for running an extra 3 miles more than what my schedule called for!  Ha!

We had a nice post race chat eating oranges and drinking hot cocoa.  It was so good to see RAD who had come to see us after her 3 hours workout in the gym.  I LOVE running; but I LOVE my friends soooo much more!  It was a great day! 

I did not gu; but drank 14 oz gatorade on the run, no potty stop.  AP: 9:35.  

When I got home, my friend from Idaho surprised me with a visit.  What a bonus!!!

10 in 1:26:46.  AP: 8:40

15.25 in 2:18:09.  AP:  9:23.  No fuel, fluid.  Sunny, breezy, a bit cold at first.

6 mi in 58:28  AP:  9:44.  Trying to keep it slow w/ church music but was in a hurry.  Winter has returned!  Off to take my friend to lunch for her b'day.

5 minutes dynamic flexibility exercise

2 mi warm up in 19:30

5K in 24:36 (RI 1:00, drank 7 oz water)

5K in 24:10 (RI 1:30, drank 7 oz water)

5K in 23:14 (RI 1:00, drank 7 oz water)

1.7 mi cool down in 14:03

13 mi TT: 1:48:33 (including RI)

10 min. stretch, drank 20 oz water. 

Really pushed the pace (in the high 7's to 8mm).  Concentrated on relax form.  Shoulders were a bit tight.  Not sure if I like this workout.  Glad it's done.  Off to the Post Office.  4 more days 'till I can have my chocolate! YES! :)

6.5 recovery in 1:01:40  Lead legs.  Perfect weather.  

 Never go to bed on a full stomach.  I must have consumed enough food to make an NFL coach proud.  Between hubby's snoring, my achy knees and full tummy I got zero sleep.  After hubby left for the temple at 5:30 am.  I got up to do the laundry (my running clothes were all dirty), ate breakfast, went to take care of my elderly neighbor, then drove to the parkway at West Jordan.

I was SOOO HAPPY to see Kathie waiting there.  It was windy and we had the tail wind for the first 3 miles then turn around back to the parking lot where we were to meet Teena. It was so fun chatting w/ Kathie the miles just flew.  We went south for another mile and turn around back to the parking (8 miles) where Teena has arrived.  The three of us went north again with "wind beneath our wings".  Andy should be so proud of his harems as we dedicated fond memories of him at each "mile marker". 

We got back to the parking lot at mile 17.25 and bid Katie goodbye.  THANKS Kathie for waiting so late to come and run with me (us).  You made the miles fun and fast!  Teena had already run over 19 miles since she ran 10 FAST miles earlier with JohnnyV.   It was SO GOOD and SWEET of her to stay and run with me for 4.75 more.  We decided to head south with the head wind so we'll have tail wind for our last couple miles.  She encouraged me along and when she said "6 more minutes", I got pumped thinking: "hey I can suffer for 6 minutes" so picked up the pace to a satisfying finish!

Gu at mile 10 and 17 and drank about 21 oz.  Had a can of slimfast on the drive home. 22 miles in 3:18:50.   AP:  9:02.  I'm very happy with this AP.   Here are the splits (for Kathie as her Garmin got messed up).  You can tell when we had the tail wind and when we had the head wind.  8:58, 8:51, 8:49, 9:07, 9:30, 9:25, 9:29, 8:59, 8:28, 8:35, 8:43, 8:50, 8:51, 9:31, 9:18, 9:33, 9:18, 9:23, 9:19, 8:51, 8:42, 7:59.

THANKS KATHIE & TEENA FOR THE BEST LONG RUN EVER EVER EVER!!!

Off to dinner with the Stake presidency!