Each Day Is a Gift

37F 3mph ESE wind partly cloudy! Pre-run Chobani yogurt 6oz water.  Today's workout calls for a combination workout, coach Green's note states: "This is a combinaton workout hill work (or 200m rep), aerobic and anaerobic efforts, is supposed to be challenging!"  Eeek.  I have never done this kinda workout before so was a bit stressed about it!

Set #1 - Ran 1 mile warm up in 12:19.

Set #2 - Ran 45 min in 11:30 pace (3.9 miles).  Was supposed to run this set in 11:00 pace.  But I just didn't feel the "engine firing up", legs felt heavy, and was worrying that I may not be able to run the next set.  The last 4 min. of this set was running uphill.  When the 45min was up I paused the watch and went to the trail side restroom to refill my water flask and stretch the legs a little to get them ready for the next set.

Set #3 - Run 6x200m in 1:11 with 2 min. recovery between reps.  Here's the time and (pace) of the 200m repeats:  1:09 (9:31), 1:03 (8:42), 1:03 (8:39), 0:57 (7:58), 0:55 (8:04), 0:59 (8:05).  Wheezing the last rep.  The 2 min. recovery pace range from 11:35 to 13:36. 

Set #4 - Ran 20 min. in 10:11 pace (prescribed pace was 10:30).

Set #5 - Cool down 10 min in 11:31 pace.

9.5 miles in 1:45:39.  AP: 11:10.  Well, the average pace was nothing to write home about but sure was glad that I got this combination workout done!  Now to pysche myself up for Saturday's 20 miler.

*I've owned a Garmin watch for many years and have never used the "connect garmin"  to program a workout and send it to my watch.  Finally with the help of my daughter figured how to use this nifty feature...pretty handy!

An hour water aerobics.

4 weeks to marathon!  Today's long run is 19 mi @11:00 (marathon pace) with 0.5 mi WU & 0.5 mi CD.

Can I say that it's SO hard mentally to run 20 miles by my lonesome self!!! Had a hard time get going.  Went to bed late last night.  Got about 5 hrs. sleep.  Pre-run ate one Chobani and 6oz orange juice.  At my age everything seems to be slow going including the GI.  Had to stop at Lone Peak restroom (mile 5.6) for a longish stop.  Gu'd at mile 8 walking up the PG Canyon Rd tunnel; mile 14.6 (paused watch at the LP restroom, stretched).  Refilled water bottle 3 times at the mentioned restrooms so drank a total of 24 oz water.  Walked all the inclines especially the Dry Creek hill.  20 miles in 3:49:46. AP: 11:29.  May be 11:30 is more likely my marathon pace now.  Oh Well...

Splits: 11:56, 10:26, 12:52, 11:14, 11:56, 11:37, 11:14, 10:54, 11:40, 11:05, 11:02, 10:49, 11:20, 11:10, 12:40, 11:04, 10:53, 11:40, 13:50, 10:20

An hour water aerobics. 

On Saturday's long run I put a 6oz water flask (Fuelbelt) in my capri's right thigh pocket.  It had given me a giant painful knot on the right lateral (outside) thigh.  So after water aerobics, I went in the hot tub to have the jet massage that knot out.  It hurt so good!

*Shout out to my daughter who turned 39 today*! HaPpY BiRtHdAy Larissa!!! :) :)

Today's workout: 4x1 mile @9:45 pace with 3 min recovery between, 1 mi WU, 1 mi CD

34F, cloudy, 8mph NWN wind.  Pre-run ate one Activia, 6 oz. water.  Warm up mile going north with headwind was cold (11:48).  Paused briefly (30 sec.) to stretch before beginning mile repeats.  First mile interval was a bit fast (9:15) with some tailwind in the first 0.6 mile going east.  Turned around going west with head wind and ominous storm was NO fun! Second mile interval was 9:40.  Almost puked gagging on the phlegm (DARN asthma) during the 3 min recovery walks...yes I had to walk...not pretty!  Third mile interval was 9:23 still going west with headwind but slightly on decline.  Fourth mile interval was 9:25 going east with slight incline. 

Had to dodge the strollers brigades both ways/times.  There're about 6 mothers with their double strollers, and twice that many babies and toddlers on razors and tricyles, hogging the trail.  They've been playing on the trail the last few times I was running there.  Also had to dodge dogs of various sizes and friendliness, and horse poop, with me wheezing like a freight train passing them!!! Haha!

Finished the work out with still 0.3 mile from home.  So the cool down was 1.3 miles.  7 miles total in 1:15:08.  AP: 10:46.

Today's workout:  1x5 mi at 10:16 pace, 1 mi WU, 1 mi CD

38F partly cloudy 3mph SES wind.  Pre-run 6oz orange juice and water.  1 mile warm up in 11:52.  Paused for 1 min to stretch before beginning threshold miles.  Splits for the 5 threshold miles: 9:47, 9:52, 9:34, 9:56, 9:43.  I did pause for 5-10 seconds after each mile to clear the phlegm and drink.  Drank 6oz water that I carried.  I wheezed badly on the 5th threshold mile.  At one point I thought I heard a puppy barking but it was the sound coming out when I exhaled.  Eeek!!!  Encounter the same 6 double strollers brigade.  Two pre-schoolers on little bikes saw me coming and started to pedal fast and when I caught up to them, the bigger boy said to the little one: "we'd better turn back because the last time we did that we got in trouble."  Yep, last week they were racing me and got farther away from their mommies.  1.25 mile cool down in 13:08.  7.25 miles total in 1:13:50.  AP: 10:12. 

*Thoughts to self: how in the world will I be able to run a BQ when a 9:55 pace sends me wheezing?  It's gonna take a LOT of work....

An hour water aerobics.

Was supposed to run 1x11 mi @ 10:45 pace with 0.5 mi WU and 0.5 mi CD.

Didn't sleep well last night with a backache between my shoulder blades that I must've tweaked at water aerobics and pull ups/chin ups yesterday.  That combined with a wicked 26mph NNW wind in 23F with mix of rain and snow; I chose to run on the home dreadmill.

Stopped numerous times to adjust the position of the mill and the TV, blow my nose, etc. needless to say it was a slow go.  Warm up at 12 pace and never got in the groove.  Lower back pain and right hip ache when running at 10:31 pace the first half.  Decided to up the pace to 9:31 the second half and found that the back pain subsided.  Did have to walk for 30 sec for recovery to blow my nose and sip water after each mile.  Re-set the treadmill after 99 min and 9.75 miles.  Was super tired and pushed hard the last 3.25 mi.  

Pre-run ate one Chobani.  Ate 1 Blok and drank 24 oz total for the run.  Got a hot spot below my left bunion which would surely blister if I had to run any farther.  Backache's been killing me all day. 

13 min in 2:14:20.  AP: 10:20

An hour water aerobics.

Today's workout:  6x1000m in 5:50 (9:24 pace) with 3 min recovery between reps, 1 mi WU and 1 mi CD.

29F partly cloudy 4mph NW wind.  Pre-fun Chobani 6oz water.  This workout felt harder than it should.  I think I went out a little too fast the first couple reps. and subsequently slowed a bit in the remaining reps.  Wheezing was really bad today.  Had to walk during the 3 min recovery in the last 4 reps, coughing, spitting, gagging...NOT pretty!  I don't think I could've gone another reps.  How did I run 11 reps couple weeks ago?  So glad it's taper time now.  I find myself super tired every afternoon.  Sure was nice watching the Winter Olympics every night! :)

6.82 mi in 1:13:26  AP: 10:49

Splits     Time               Distance       Pace

1.            11:38                  1.00          11:38

2.             5:33                   0.62          8:55

3.             3:00                   0.26          11:36

4.             5:33                   0.62           8:56

5.             3:00                   0.23          13:00

6.             5:40                   0.62           9:07

7.             3:00                   0.15           20:00

8.             5:39                   0.62            9:05

9.             3:00                   0.14           20:59

10.           5:39                   0.62            9:05

11.           3:00                   0.15           20:20

12.           5:43                   0.62             9:11

13.           3:00                   0.15            19:52

14.          10:02                  1:00            10:02

***Happy Chinese New Year!!!****  I think this is the Year of the Dog! :) :) :)

Today's workout:  Combination: 1mi WU + 30 min @MP + 4x200m in 1:11 w/ 2min recovery + 20min CD

30F, snow, 18mph NNW wind, low visibility.  Yep, NOT going out in this kinda wind and blinding snow.  Set the treadmill incline @1.5.  1 mile warm up in 12:00.  4x200m 2 8:34, 8:27, 8:20, 8:13 with 2 min recovery @12:00 pace.  Cool down for approx 24 min to top off the mileage @ various pace between 10:30 & 10:00. 

Glad no back or hip pain during this treadmill session.  Runner's World Recovery Yoga post run. 

60 min water aerobics. 15 min easy swim.

WORST run, or should I say jog, I've ever experienced.  I don't know what the deal is! Temp was perfect in the low 30s, very little wind coming from the North and sunny sky.  So can't blame it on the weather.  But for the life of me, I could not keep any steady pace.  If you look at my pace chart (from Garmin Connect), it resembles a fine-tooth comb.  I'd run 200-400m at a comfortable pace and then had to slow down to walk...picked it up again onfly for a short distance and back to walking again...on and on...walk, jog, walk, jog.  I was wearing the Boston official jacket which was a bit long.  And with the phone and water flaskt in each pocket hitting me at the the top of my thigh got to be annoying so I finally held phone and flask in each hand.  But that shouldn't make me feel so sluggish.  The logical thing I could think of was that I only got about 5 hours sleep and was on my feet most of yesterday preparing food for the hot-pot dinner last night which by the way was very high in protein and low in carb.  [On a side note, it was so fun and nice to have some of our returned missionaries (sisters) over for the hot-pot dinner social!]

Anyhow, mentally I was a bit down thinking about the goodbyes coming up early Monday morning when my son and his wife flying back to Japan and I don't know when I'll see them again.  It's been fun having them home for the last couple weeks.  Well, I had ZERO energy and very lacking in motivation to run.  I think it would help if I had someone to run with.  I envy the groups of runners, walkers, joggers, cyclists I encountered on the MCT.  I realize I'm really a social runner. 

Ate 4 Bloks at the turnaround (mile 5.6) at the Lone Peak restroom.  Took off jacket with the flask and phone zipped in the pockets and wrapped around my waist so my hands were free the last 5Ks.  Somehow I snapped out of this funk and ran a 10:27 last mile home.  The rest of the day was shopping with my son and his wife...feet so so so tired...no rest for the wicked! :)

Awefully slow and lonely splits:  12:09, 10:57, 14:07, 11:37, 12:51, 13:46, 12:40, 14:10, 12:59, 13:44, 10:27.   11 miles in 2:19:31 (this was my St. George Half time!!! SO sad!!!) AP: 12:40

First and biggest snow storm of the year.  We woke up at 4:30 to take our son, Bryan and his wife, Shufu, to the airport.  Took us 75 min to get to the airport.  They got there with 2 hours before take off.  But because of the storm the flight was delayed for another 2 hours.  So they missed their connecting flight in LAX and had to spend an extra day in L.A.  Anyhow due to the snow/icy road and my worrying and tracking Bryan's flights, I didn't make it to water aerobics. 

Today's workout: 3x1 mi @9:45 pace w/ 3 min. recovery, 1 mi WU, 1 mi CD.

18F but with wind chill felt like 9F.  The road was snow/ice covered.  So on to home treadmill again!

Incline @ 1.5.  1 mile warm up in 12:30.  Ran the next 3 miles in 9:40, 9:31, 9:22.  Didn't realize I was supposed to do 3 min recovery in between until after the run.  O Well, turned out just fine for a progressive run!  Cool down by slowing pace every 0.25 mi (9:30, 9:40, 10:00).  I was short on time so didn't do a proper coold down and when I stepped off the treadmill, I got a little dizzy. 

5 mi in 50:29.  AP: 10:06

Today's workout: 1x2 mi @ 10:00 (threshold pace) 1 mi WU, 1 mi CD.

A bit warmer today, but still in the low 20s, cloudy sky, a storm brewing.  Needed to stay home for a delivery plus wanted to catch some news on TV so onto the treadmill again.

Incline at 2.  1 mi warm up gradual from 12:00 to 10:00 pace.  Ran the threshold miles in 9:40 and 9:31.  1 mi cool down at 10:00 pace.  RW Recovery Yoga. 

Felt twinges in the left inner thigh muscle by the knee when I woke up, during and post run.  I think these are taper phantoms...  I NEED to get more sleep...

60 min water aeronics. 

One week to go!  Today's workout: 1x5 mi @10:45 pace w/ 1mi WU & CD

18F w/ 7mphESE wind real feel was 10F burrr!  Wore 3/4 zip Boston fleece top and jacket, beanie, ski mittens, and sunglasses even though it was cloudy to provide windshield for eyes.  Had to navigate around ankle dep snow at trailhead and icy patches in the tunnels.  Headwind on mile 4 and 5.  Slight pain/ache on left vastus medialis during warm up and midrun, eased up by end of run.

Splits: 11:39, 10:13, 10:11, 10:55, 10:44, 9:54, 10:48.  7 mi total in 1:13:18. AP: 10:38.

*sidenote: my daughter in Houston ran in 73F and humidity this morning! Yikes! I sure hope race day will be cooler than that, or I'm gonna be dead! :/

60 min water aerobics.

39F cloudy 4mph WSW.  Wore new shoes, exact same model, old ones has nearly 300 miles, so may wear new ones for the marathon...trying not to get them dirty.  There's so much dirt/sand/mud debri on the road from the snow which is mostly melted and black.

Didn't feel like doing the prescribed 2x1000m workout; so just ran 2 miles at threshold pace after 1mi warm up.  Paused watch to clear phlegm, wait for traffic, recover, etc.  I've never trained with such a long 4 weeks taper before...wonder if my body goes into vaca mode...  On the other hand, I've run multi-marathons 3-6 weeks apart before and the body was essentially on a constant taper mode. Haha! :)

4.3 miles in 41:35.  AP: 9:40 (10:26, 9:16, 8:55, 10:00, 9:54)