Each Day Is a Gift

PERFECT weather, 40F, overcast, calm, smell of Spring in the air with a hint of smoke from burnt fields.  I LOVE this first day of the running week and month.  It must be the busy day ahead that made me hurry up.  I ran the hill first and "embraced" the pain to finish 8 miles in 1:10:23.  AP: 8:48.  Splits: 8:45, 8:22, 8:35, 8:56, 9:20, 9:08, 8:38, 8:36.

Did the post PC week 4 exhaustion test last night.  Will move on to week 5 tonight.

I know it's still early in the week; but where's everyone running this coming Sat.?  Anyone interested in the Lehi JRP?  

*** Hey, CHECK OUT jeffers, the new kid on the blog.  He's an awesome dude, very smart, very creative, very kind, sweet and considerate, very handsome, funny and adorable.  I LOVE his goals!  Oh, did I mention I LOVE HIM VERY MUCH?!!! ***

Warm (48F), sunny, windy.  Ran 2.25 for warm up, then 6 x 800 m at 5K pace with 400 m recovery jog in between, cool down for 2.25.  Interval #3 was the hardest heading into the south wind.  The last 2 miles home was torturous running into the invisible wall of headwind and achy legs.  9 miles in 1:21:04.  AP: 9:00.  Splits:  9:18, 8:55, 8:18, 8:25, 8:32, 9:17, 8:57, 9:43, 9:35. 

Felt so good to get 6 Yassos done.  I hope I can eventually run 10 of them.  Was in such a hurry to get the workout done that I didn't do the Dynamic Flexibility Exercise before the run or any stretching after the run.  Will need to stretch good tonight with Yoga if I have time.  Going to the Nordstrom Grand opening Gala tonight.

Did the push up challenge last night: 36, 40, 30, 24 (41).  It was not pretty.  Did 3 chin ups this morning and felt strong.

  March 4th!!! (I love the sound of that)

It 'sposed to be rest day.  But, I have to take my rest day on the day with a zillion things to do.  Today I only have a billion things, so no rest...gotta MARCH FORTH!  My feet were not happy having spent 3 hours in heels walking around Nordstrom greeting/meeting some hot-nobbers last night.  I didn't buy anything.  But the foods and drinks were fab.  I ate way too much. 

I ran the first 5 miles down and up the long hill.  It was warm.  The next 6 miles were run with fierce sidewind...still cleaning out dirt from my ears.  The last 0.5 mile was inside a wind tunnel...the legs are churning but t'was like on treadmill...going nowhere.  Man, was I happy to hear the Garmin beep 11, so I could stop and get out of this "gerbil wheel cage" and walked 0.25 mi home. 

11 miles in 1:44:34.  AP: 9:30.  (4 miles were exactly at 9:26, must have been on auto-pilot mode).

The big tendons on top of the ankles (at the crook), especially the left one, got pretty sore.  It is still red, swollen and tender to touch, STINKS.  I had to stop twice during the run to re-lace and adjust the shoes tongues.  I wonder if the top of the shoes (except the tongues) shrink after they're well broken in.  Hmm?

Did Wk 4 Day 2 Column 3 PC: 19, 19, 22, 22, 18, 18, 22.  With burning deltoids, shaky arms,  I eeked out 45.  So glad I didn't buckle under.  Day 3 looks like a killer!!!

Brain training core workout phase 1, 2, 3, 4.

Left ankle tendon still angry, sore to touch.  Has anyone run barefooted before?

Dinner with Bobby McFerrin at La Caille.  The desserts (yes three) were the best part.

The push up challenge was VERY VERY HARD!  Wk 5 Day 3 Column 3: 20, 20, 24, 24, 20, 20, 22...max 50 !!!  I DID IT!!!  I nearly killed my arms and shoulders.

OK, I put on my newest pair of shoes, undid the last loopy laces, loosened up the tongues, etc, etc.  ran 0.2 mile and had to abandon the run.  The big tendon at the top of the ankle was just screaming at me to stop.  Limped home.  Put on my crocs and ran around the driveway.  I looked really silly; so I resorted to running on the treadmill.  

I tried barefoot at first, but 'ole blisters on the bottom of the right foot immediately protested.  So I put on the cushiest pair of socks and ran with my crocs on.  The tendons felt fine once it warmed up but the left middle toe nail felt like it's bruised.  I might loose that toe nail.  Guess I can't run with crocs.

2 mile warm up @ 6-7mph

6 x 100 m strides @ 8mph w/ 100 m recovery @ 7mph

2 mile cool down @ 7-6.5mph

6 miles in 52:00.  AP: 8:39

WHAT to do with my long run tomorrow???!!!  I think I will undo the laces from the 2-3 eyelets and tape the tongues down so they don't touch my ankles.

Off to the grocery store.  I have to clean,  cook and set table for dinner for 14.  Lots of chopping and stir-frying.   I'm making lettuce wrap, spring roll (from Costco so I don't have to deep-fry), pot-stickers, charsiu, garlic green beans, pepper steak, cashew shrimp, chicken with sweet pea & sweet red pepper, long rice w/ eggs and  laapcheong.  Need to ice the tendons somehow.  Wish me luck!

I'm still planning on the long run at Lehi JRP tomorrow at 7:30 am.  I will improvise with my footwear somehow.  Hope everyone is still coming. 

 THANK YOU KELLI, YOU ARE the BEST RUNNING PARTNER!!!!!

I was on my feet a lot yesterday.  My right calf was acting weird with twinges of pain.  The left  ankle tendon was swollen but was fine as long as I didn't put pressure on it.  But I was too busy to ice or stretch.  Our dinner guests left around 9:45 pm.  Hubby and I sat and talked (which doesn't happen very often).  Then we cleaned and did dishes 'till midnight.  I was pooped but it was nice to spend time with him working side by side.

I woke up couple of times during the night with throbbing pain on my left toe and thought about what to do with my long run in the morning.  When I finally got up to kneel in prayer; I was surprised to find that the calf was fine and the tendon was much calmer.  So I hurried and got ready to go.  While taking extra care to lace the shoes just right I forgot to take my Garmin.

Got to the JRP and was happy to see Huans32, MissFIT, Liz, Kelli and Scott.  I got to meet the famous Walter and later Misty.  A pretty brisk wind was coming from the north.  We headed on the south trail first.  I wasn't sure how fast or far I could run.  I thought may be 9:30 would be good.  I was so HAPPY and GRATEFUL Kelli stayed with me the whole run.  We ran 8 miles and back to the car.  The wind was bad on the north trail.  Misty had icicles on her pony tail.  I was too chicken to run into the cold wind and the hills.  Kelli was so good to run with me AGAIN to the south trail for another 10.  I think we finish the 18 miler in 2:46.  I am certain I would not have been able to do it without Kelli.

Post run damage asessment:  left middle toe still sore.  Left ankle tendon has a swollen nodule about the size of a large blue berry, tender to touch.  Right middle toe bloodied.  Hopefully after resting Sunday, I'll be good to go on Monday.  Going to dinner at Market Street Grill and concert tonight.  Hope I can stay awake.

The left middle toe and tibial tendon are feeling much better...no icing, just rest and light message over the weekend.  The left arch has a sore spot where I've been told by the podiatrist that I have an extra bone.  I think the toe and arch pain is from my wearing crocs to run on Friday.  The tendon was probably irritated from the way I tied my shoes to keep the shoe-heels snug around the ankles.  I'm wondering if I should try wearing neutral shoes sometimes.

This morning I didn't feel like doing any speed work even though schedule calls for a VO2 max workout (8 mi w/ 5x600m @ 5K race pace).   A storm is supposed to be coming...so got out to do the best with today's 8 miler.  After couple miles of warm up,  I decided to make it a tempo run and was pleasantly surprised by how good I felt through out the run under an overcast sky.  8 miles in 1:09:55.  AP: 8:44.  Splits:  9:56, 9:02, 8:35, 8:38, 8:35, 8:26, 8:26, 8:13.  

Will ice the left foot today.  Will do push up challenge of week 6 later.

Have a GREAT WEEK everyone!!!

The left tendon is still bothering me.  It hurts bad enough that I aborted the run 0.3 mile into what was supposed to be an 11 miler.  Did all four phases core conditioning exercises and the dynamic flexibility warm up from Brain Training.  That seemed to help, so I got on the treadmill and ran 6 miles at easy pace.  Tendon pain was 4/5 at the start, 2/5 during the run, 1/5 immediately after while I did the stretches from Brain Training and AM/PM Yoga.

6 miles in 54:24.  AP: 9:03

Did the pushup challenge last night: Wk 6 Day 1 Column 2: 40, 50, 25, 25, (52) not pretty!

I LOVE SUNSHINE and BLUE SKY even when it's brrr cold!!!  Laced up my shoes omitting the last two eyelets to give the tibial tendons more wiggle room.  After about couple miles of warm up, I didn't notice the pain as much.  I thought I'd run 11 miles today being the 11th.  I hit the hill first then ran the bench loop keeping it at marathon pace.  The right calf sent out some twitches...could it be the fast twitch muscles waking up? 

Took a cold water bath soak while siping warm milk with egg and honey.  The left quad right by the knee (at 4 o'clock) started to ache.  Will do some stretches and massage tonight after the push up challenge. 

My sweet 88 year old neighbor brought me some homemade fudge.  Her husband has terminal cancer.  She's not allowed to drive.  Yet here she was walking to my house (about 0.2 mile) all dolled up wearing a fur coat,  gym shoes and sunglasses.  What a special lady!!!  I want to be as graceful as her when I grow up!!!

11.75 miles in 1:44:25.  AP: 8:53

Did the PC last night, wk 6 day 2 column 2.  Boy, did it kick my patooty:  20, 20, 23, 23, 20, 20, 18, 18, k, here goes...60!!!  One more day of this boot-camp, I'll be done, YAY!

I tried stretching, rolling with "the stick", massaging; but my piriformis really hurt last night.  Between that and my hubby up all night,  I did not sleep well.  No time to sleep in with morning meetings.  Looking out the window (I get distracted at mtgs), I saw lotsa runners out enjoying the sun. 

Made a quick change after I got home and headed out for a run.  It felt like the day after running a marathon, every muscle in my legs hurt.  I barely eeked out a 10 mm.  I cut the run short before doing any more damage, wondering if I've made some training errors.  

No running tomorrow heading down to St. George.  I'm going to pray hard for a speedy recovery or it might be the slowest 10K I'll ever run.  On the bright side, I get to see my running friends and have a nice trip with hubby.  WooHoo!!! 

Last PC: 22, 22, 30, 30, 25, (was interrupted by a newly returning missionary who was to be released from his honorable mission in Boston, his mom is our Primary secretary, so I had to go and visit with the family while he was interviewed by my husband), reumed where I left off 25, 18, 18.....drum roll and it may not count because of the 15 min break....70!!!!  HOORAY, will do the final test after I get back.

Off to St. George right now!  WooHoo!!!!

There were still noticeable soreness in my legs Friday morning.  Went straight to packet pick up upon arriving at St. George; saw Neffo and her son Alex (a handsome boy) there.  I wanted to relax at the pool and do some yoga; but hubby wanted to do dinner and movie; so we went to Marv's (a 50's style diner) and saw "Race to Witch Mountain".  A movie with "race" in the title got to be cool, right?

Each time I stepped up or down I could feel tightness in my hip flexors.  It dawned on me that I had started doing something new:  a bunch of jumpings (from Brain Trainning) and must have stressed the muscles that I didn't know I had.  O well, at least it's not injury...yet!

I was awaken by my Iowa son's phone call at 5:00am, an hour before the alarm!!!  Couldn't muster up to go run; so took my time to shower and eat breakfast.  Got to the bus at 8:00 and saw Kodi.  I was so happy to finally meet him in person.  It made me miss Lowell.  I got on the same bus with Neffo and sat by Rob & Mindy.  It's always a delight to visit with them.  I saw Sweetiepie standing by the bus as we pulled away, taped the window to get her attention.  She looked but didn't see us.  I also looked for Huans32 with no luck.

At the bus drop,  I was so happy to see AlisaK whom I haven't seen since SF1/2 and BeMo.  It was wonderful to finally meet AmberG.  She's more beautiful in person than her pic.  She was gracious to take our group photo (Rob, Mindy, AlisaK, BeMo, JonA and Kelly).  Then it was time to do clothing drop off and head to the start.

Jon, Kelly and I stood shivering while waiting for two more buses to unload.  The race started 9+ min late.  We punched our Garmin with the count down.  Jon was off like a bullet.  I just wanted to get free of the congestion so I darted through holes like a crazy mouse.  Somewhere after mile 1, Huans32 came flying by.  I was so happy to see him.  He kindly cautioned that I was running too fast, 6:30 pace?  I took his word for it and slowed down a tad.  Soon after KellieS came up and put one arm around my shoulder (a running hug).  I didn't know she was running this and told her to chase down Jon.

What a beautiful sight, red cliff canyon, clear blue sky, crisp clean Spring air.  Soon we got to the Ivins neighborhood and the mind game began.  I passed five road kills on mile 4, three on mile 5.  Just before the mile 6 marker, I was passed by a fellow blogger who introduced himself as Shimelle's brother.  Very nice to meet you and good job!  I could feel myself fading and stopped to grab a drink.  Another fellow blogger said hello after the last turn.  I concentrated on reeling in road kill.  I was only able to pass one trim fit guy who turned out to be 60.  Then the most welcoming sight of hubby with camera in hand and Huans32 who ran in with me and encouraged me to push to finish in 47.  I wouldn't have been able to do it without him.  THANKS MARK!  YOU ARE ALWAYS THERE TO TAKE CARE OF US!!! 

My bib # was the second one drawn;  the first one drawn was a Garmin.  I got a free visit to a chiropractor, how exciting.  I'll probably need it when I get old.  We had to hurry back to Salt Lake for an event; so sorry I didn't get to meet everyone at the pizza party.  

Here are the splits:  6:59, 7:43, 7:18, 7:43, 8:11, 8:29, (0.2 @ 6:26)  WHAT A FUN RACE!!!

Had to be at the high school for a presentation and the legs were still tired so no running.  

Around the World core and Fast Abs 30 reps.

Brain Training core exercises phase 1, 2, 3.  NO phase 4 jumping today.

AM/PM Yoga.  Love the stretches.  I really need to get another Yoga DVD. 

WONDERFUL LUNCH!!! 

HAPPY ST. PATRICK'S DAY everyone!!!!

What a gorgeous day!  It would be so COOL and PERFECT if Boston's weather is just like today!!!  Wore the Inspire 3 to let the Inspire 4 rest.  I think I'll break out the new shoes this week.  Ran 2 miles for warm up, then ran 8 x 0.5 mile repeats with 0.2 mile recovery jog.  I'm happy that my "Yassos" were all under 4 min. (between 3:50-3:55); the recovery jogs averaged 2 min.   There were lotsa runners, joggers, walkers out this morning.  I "lapped" a lady from my ward twice and she gave a holler.  FUN!!!   Finish the run with 3.8 mile cool down up a gentle hill. 

11.5 miles in 1:44:07.  AP: 9:03.  Splits: 9:31, 8:57, 8:04, 8:25, 8:35, 8:15, 9:10, 9:22, 10:05, 9:50, 9:18, 0.5 mi @ 8:56

Did the meetings in the morning.  Went to the temple and had lunch there with my friends. The food is good and inexpensive there.  Had parmasean chicken, rice pilaf, green beans, very rich gravy on the side, and chocolate truffle cake with berries, yum!

Got home and ran in the middle of the afternoon.  Boy, was it hot!  There was a heavy smell of smoke from "open Spring burn".  Ran 2.5 miles down then back up the hill on 3rd west.  Was in a real hurry to get it done.  Tonight is R.S. Birthday dinner, fun fun fun!

5 miles in 43:10.  AP: 8:38.  Splits: 8:38, 8:16, 8:26, 8:49, 8:58.

Today's run was to be a "rehearsal run" for Boston.  Carb loaded and hydrated as planned yesterday.  With the time difference of 2 hours, I started my run at the same time I'd start the race in Hopkinton.

I ran the "Boston similator" route that I ran a month ago except I added a big hill at mile 13 and extra 2 miles at the end to make it a 23 miler.  I wanted to keep my average pace at marathon pace + 45 seconds.

Starting temp was mid 40's, partly sunny.  Wore s/s shirts, shorts and sunglasses.  Pre-run weight was 99.  Ate breakfast of yogurt, banana and gatorade.

The first 10K was a gradual downhill to the AF River.  Drank 1st flask gatorade at mile 7 before running up Temple Hill.  Kept my pace steady on the uphill.  The next 10K was a gradual incline up through Highland to Alpine.  Passed a few runners who were also doing their long runs on this stretch.

Took 1 Gu at mile 10.  Drank 2nd gatorade while running up the Alpine mountain before mile 13.  It took 2:04 to run the half.  I was wondering how Teena, Lowell, Kelly and Scott were doing at Moab.  Took 2nd Gu at mile 17.5 while running up the two hills that I dubbed "Heartbreak Hills".  Legs felt good enough to run the next two gradual downhill at marathon pace.  Drank 3rd gatorade at mile 19 waiting for traffic light.  There was a strong headwind coming from the south.  The last two miles were tough, I could not pick up the pace.  I was getting pretty thirsty. 

Drank 12 oz gatorade and 8 oz water as soon as I got home.  Took an ice bath while sipping a warm cup of protein chocolate shake.  Post run weight was 97.  Ate a meal of halibut, asparagus spears and rice an hour later.  Felt tired, went to see "Marley & Me" with hubby and mother-in-law who cooked us a nice dinner.  

23 miles in 3:45:09.  AP: 9:47

Just like Spring weather in Utah which can't decide to be warm or cold, calm or windy.... I had a hard time deciding what to run this morning.  Should I do intervals, hill workout, medium long run, or what?  I started out with just a l/s shirt and tights, brrr, it's colder than I thought.  Went back to get a jacket, brrr, the hands were cold, went back to get gloves, the sun peeked out, went back to get sunglasses.  I must have run over 0.25 mile to make wardrobe adjustments.

I finally headed west to do the hills first.  It's funny how after couple of warm up miles your body just tells you what you should do.  The legs were sluggish.  I ended up running 9 miles at an easy recovery pace.  There was an intermittent headwind the entire run.  It didn't matter whether I was heading north, south, east or west, the wind would come up then die but I never got a tail wind.  Good thing I had my jacket and gloves. 

9 miles in 1:27:58  AP: 9:46

I wonder...Is it common or normal to have uneven wears on your shoes?  My left shoe heel always wears out more and faster than the right one. 

Hail, snow, wind, white-out blizzard!  Need to run errands today.  May be a short run later, probably not!  Stay safe everyone!!! 

Beautiful sunny cold morning. T in the high 20's, no wind.  Wore tights, l/s shirt, thermafit jacket, headband, gloves & sunglasses.  6.2 miles recovery pace with 4 x 100m strides.

TT: 58:30.  AP: 9:26. 

AM/PM Yoga

 THANKS EVERYONE for such a FUN RACE and PARTY afterwards!!!!

What great friends!!! Kelli picked up my packet, Bec picked me up at my house, all I had to do was show up to run this thing.  Behold, so did the cold wind!  I wish I had my running fleece; but all I had was my Boston jacket which was a bit heavy.  It kept me warm 'till mile 8.  In the process of taking it off, I had stopped the Garmin inadverdently for about 0.25 mile; so my splits are a little off.

What a delight to see so many friends and bloggers, RivertonPaul, Walter, Jose, Allen, Nancy and many others.  Marion and I pinned on our bibs in her car and hit the bathroom.  At the start, Marcie N. found me and we lined up together and chatted 'till "gun off" and so did she, the speedster.   My plan was to do this whole thing at marathon pace.  There was a nice tail wind and gentle descend so everyone went out fast.  I kept my pace within 10 sec of mp.  I chatted with a few runners about Boston who noticed my jacket.  We hit the first hill where I saw a gal in my age division.  I passed her as we crested the hill and made it a goal to keep her at far distance behind.  On the trail, a gal ran up to me and we chatted the whole way.  She's trying to BQ at SLC in 3 weeks.  It was fun to encourage her and give a few pointers.  That made running up the hills and wind bearable.  I was right on pace at the half way point.

I took a Gu at the aid station where we got off the trail, about mile 7.  BQ gal took off.  I gradually reeled her in and resumed talking.  We chugged up the S hill and was surprised at how easy my breathing was compare to hers.  With 5K to go, I decided to make the move to drop her.  My legs felt great so I ran those at 8:30 pace (about 1/2 marathon race pace).  After I crossed the finish, I kept jogging for another 2.25 miles.  I wanted to run 4 but was worried that my bro-in-law, Bec, Marion and Kelli had to wait plus I didn't want to get lost.   We had a great time visiting at the Pizzeria.  Hubby was on his way home from skiing so he took me home.  It was a perfect day!!!  It was a nice Sat. long run, no soreness to speak of today.

Question:  does anyone know if division winners get any prize besides a medal?  I didn't have my result card when I went to get my medal and the guy was hesitant to give it to me.  Also, my bro-in-law left without his medal, he took 2nd in his AG.  He flew in to run this thing and flew out the same night.  I wonder if they still have his medal.

Father Winter & Mother Nature must had a fight this morning!  Cold, wind, snow greeted the Wasatch front again.  Reluctantly I resorted to the TM.  Warmed up for 1 mile or so then ran a tempo 7mph pace.  9 miles in 1:18:15.  AP: 8:42.  AM/PM Yoga.  

I sure hope the weather co-operates sometime this week so I can do my 9th Yasso's workout.  Weather man said there's a storm coming about every other day. 

Seize the opportunity between storms to get in a speed workout.  Temp was 32, cloudy, slight breeze from the south.  Wore l/s top, tights and sunglasses.  Did the 7 Dynamic Flexibility Exercises to loosen up the muscles. 

Ran 1.5 mile to 1200 E for warm up.  Began running the Yasso's 800s at the corner of 3200N & 600E.  Ran intervals of 0.5 mile and recover for 0.2 mile counter-clockwise around the block.  Got a little wheezy on the 6th and 7th set.  Very happy to get in 9 Yasso's between 3:55 and 3:57.  Legs felt great.  Debated whether to do 10.  Decided to save it for next week.  I think it's good to finish a workout with something left in the tank.  Cool down for 1.5 mile at marathon pace.

9.25 miles in 1:21:04.  AP: 8:49.  Splits:  9:22, 8:10, 8:31, 8:13, 9:06, 8:25, 9:06, 8:49, 9:00, (last 0.25 at 9:05).

March total mileage: 211.   Mileage this year so far: 638.  I think my body is getting comfortable with an average weekly mileage of 50.