Each Day Is a Gift

Spectrum 10K 2009

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Location:

UT,

Member Since:

Oct 14, 2008

Gender:

Female

Goal Type:

Age Division Winner

Running Accomplishments:

74 marathons, 5 times Utah Grand Slam finisher (division winner twice).

7 Bostons (2008, 2009, 2010, 2011, 2012, 2013, 2016).

Two 50Ks, one 50 miler (Pony Express).

A handful of AG wins in all distance races.

Marathon PR: 3:57:09 (Boston'08)

Half Marathon PR: 1:48:41 (Bryce Canyon '11)

10K PR: 47:50 (Spectrum 10K '09)

5K PR: 22:31 (Nestle 5K '08)
 

Short-Term Running Goals:

2017 Races:

June 10 - Utah Valley Marathon (5:13:43)

June 24 - Morgan Valley Marathon (5:49:01)

July 8 - Hobbler Half (2:19:37, 2nd AG)

July 24 - Temple to Temple 5K (27:43)

July 29 - Timp Half (2:08:01, 3rd AG)

Aug 26 - Mt. Nebo Marathon (5:16:16, 3rd AG)

Sep 16 - Huntsville Marathon (4:48:53)

Oct 7 - St. Geroge Marathon (4:57:11)

Nov 4 - Canyon City Marathon (5:30:07)

2018 Races:

Jan 13 - St. George Half (2:19:45, 3rd AG)

Mar 3 - The Woodlands Marathon (5:01:35)

Apr 6-7 - Ragnar So. California

June 1-2 - Ragnar Wasatch Back

June 9 - Utah Valley Marathon

June 30 - Morgan Valley Half

Sep 1 - Pocatello Marathon

Sep 15 - Huntsville Marathon

Oct 6 - St. George Marathon

Oct 20 - SoJo Marathon

 

Long-Term Running Goals:

Run happy and healthy all the days of my life. Be an example and inspiration to my family.

 

Personal:

I'm 63, retired RN, happily married, nana to 11 beautiful grandchildren, mother to 6 children (1 daughter, 5 sons) who are kind, hardworking, caring, wonderful people! Wish they live closer!!!  :)  :)  :)

Picked up running in 2005 at age 50, to stay healthy so I can take care of my husband who had endocarditis resulting in AVR and MVR in 2004, end stage renal failure in 2014, kidney transplant on Dec 30, 2015.  Six months after the kidney transplant, we discovered that he has a rare auto-immune disease that was probably triggered in 2004 with then the undiagnosed infective endocarditis.  The doctors had to make up a name for this rare disease, Monoclono Gammopathy with Renal Significance (MGRS).  It is not curable.  After desperately trying different chemotherapies, the doctor finally found one immuno-therapy, Daratumamab, that works to treat the MGRS.  It is a miracle!!! 

Grateful for the gift of life, blessings, dear friends and loved ones!!! Thankful for the ability to move, walk, jog, and yes run!!!!

 

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 283.24
Inspire 10 (ocean Breeze) Lifetime Miles: 445.97
Inspire 10 Cranberry Lifetime Miles: 430.73
Altra Provision 2.0 Lifetime Miles: 183.20
Inspire 10 (mum's Day) Lifetime Miles: 416.45
Inspire 11 (teal) Lifetime Miles: 118.75
Inspire 10 (eBay) Lifetime Miles: 44.50
Torin 2.0 (teal/yellow) Lifetime Miles: 25.35
Provision 2 (sz 6) Lifetime Miles: 55.35
Saucony Guide 8 Lifetime Miles: 40.75
Saucony Ride 8 Lifetime Miles: 278.58
Saucony Guide 9 (2) Lifetime Miles: 294.35
Saucony Guide 9 Lifetime Miles: 429.85
Saucony Guide 9 (3) Lifetime Miles: 232.30
Saucony Ride 9 Lifetime Miles: 20.00
Saucony Guide 10 (1) Lifetime Miles: 283.40
Brooks Ghost 7 Lifetime Miles: 29.55
Saucony Guide 10 (2) Lifetime Miles: 53.32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
121.7058.8015.0015.70211.20
Mizuno Inspire 4 Sz 6.5 (A) Miles: 110.30Wave Rider 7 Miles: 22.20Inspire 3 Sz 6.5 Miles: 20.75Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 30.45Old Inspire 3 Sz 6 Miles: 9.00
Night Sleep Time: 50.00Nap Time: 0.00Total Sleep Time: 50.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.000.000.008.00

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?!!! ***

Mizuno Inspire 4 Sz 6.5 (A) Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.003.009.00

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.

Mizuno Inspire 4 Sz 6.5 (A) Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

  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!!!

Mizuno Inspire 4 Sz 6.5 (A) Miles: 11.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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.

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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. 

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

 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.

Mizuno Inspire 4 Sz 6.5 (A) Miles: 18.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.006.000.008.00

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!!!

Mizuno Inspire 4 Sz 6.5 (A) Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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!

Wave Rider 7 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.009.750.000.0011.75

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

Mizuno Inspire 4 Sz 6.5 (A) Miles: 11.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

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!!! 

Inspire 3 Sz 6.5 Miles: 4.25
Night Sleep Time: 3.00Nap Time: 0.00Total Sleep Time: 3.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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!!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(4)
Race: Spectrum 10K 2009 (6.2 Miles) 00:47:50, Place overall: 41, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.004.002.206.20

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!!!

Mizuno Inspire 4 Sz 6.5 (A) Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.502.000.000.0012.50

I survived! THANKS! KELLI!!!

I need to run a 1/2 mary before tapering for Boston.  Didn't register for Moab and was considering Provo City 1/2 when I found out Riverton City is putting on a new 1/2 marathon.  My concern was making wrong turns because I am VERY direction challenged.  I even got lost running a 5K.  So sweet Kelli said she would run the course with me and I jumped at the chance to run with her, who wouldn't want to...she's the BEST running partner!

We met at 9 to drop off her suburban at the finish and began our run at the start.  Boy, they're not kidding when they said it's windy in Riverton.   We encountered an invisible wall of headwind on an UPHILL.  Kelli is queen of hills; while I huffed and puffed, she chat away like it's a walk in the park.  I (we) had to walk at the top.

We made a quick pit stop at the park before getting on the JRP.  I really like running on the trail.  There's an uphill, then a very nice downhill where we practiced running fast.  I shouldn't have done it though 'cause it came back to bite me later. 

The next section of the route is off JRP.  I didn't care for the narrow road on a two-lane hwy with poor road shoulder.  Kelli assured me that there would be much less traffic on Sat.  Then we turned into a rural neighborhood.  There were some barking dogs in one house that would scare me bad if Kelli wasn't running with me.  Then came the infamous "S" hill.  I walked that while drinking.  For some reason, (it could just be in my head), I could not pick up the pace after walking.  That was around mile 8.5.   My legs wanted to cramp up.  I was glad Kelli was with me or I'd panic and call it quit.

We made it to Redwood Rd which wasn't as bad as I thought.  The road shoulder was wide and we had a nice tail wind.  We made a loop back to the park where my car was and it was very tempting to just stop and go home.  I was so glad Kelli was there and we didn't call it quit.  There was a nice downhill to the finish but my legs were trashed and I couldn't take advantage of it. 

The last two miles to the finish would have been eternity if Kelli wasn't there to run with me.  What a GREAT running partner and friend!  Thank you!  Thank you!  Thank you!  After we said goodbye, I went to the city hall to register for the race.  I had a fun time running with Kelli.  I'm sure by March 28, I will have fresher legs and ready for more FUN!!!!

Here are the splits: 8:58, 8:59, 9:38, 9:09, 9:56, 9:44, 10:29, 9:59, 12:21, 9:49, 9:36, 9:46, 9:52.  AP: 9:52

After I got home, showered, ate, I did the push up challenge final test.  I was tired; but I wanted to show my 16 yr old that I could do it.  I paused for 10 seconds after 60, again at 85, then with shaky arms made it to 100 and collapsed in a heap.  I expected my son to applaud, but instead he said:  "You didn't touch your nose to the floor."  What nerve!!! He promptly showed me how it's supposed to be done.  He didn't do 100 though, whether it's to save my ego or his, I didn't care 'cause I was too pooped to challenge him.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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!!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.500.004.0011.50

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

Inspire 3 Sz 6.5 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

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.


Inspire 3 Sz 6.5 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Today is FIRST DAY OF SPRING!!! One month 'till Boston!!!

I got out the brand spanking NEW pair of shoes that I bought in Jan. for a test drive.  I tied, untied, laced and relaced the left shoe until the medial tibial tendon was happy.  Ran an easy 6 miler in 55:19.  AP: 9:13:  Splits: 9:16, 9:16, 9:07, 9:10, 9:19, 9:09  All good numbers in Chinese!

Last looooooooooooooooooooooong run tomorrow, Woohoo!

Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

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

Mizuno Inspire 4 Sz 6.5 (A) Miles: 23.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.003.000.0010.00

4 weeks 'till Boston!!!

Winter returned this morning.  So I scrapped my VO2 max workout (was going to do 9 Yasso's).  Opted to run a tempo run under "controlled" environment.  Warm up for 2 miles then ran 5 miles at 8:34 and 8:27.  Ran the last 5K at 8:20.   Felt good throughout the run.  Drank 6 oz water after 60 min of running.  Walk for 5 min. cool down.

10 miles in 1:26:25  AP:  8:38

AM/PM Yoga

Push up: 50, 15, 15, 20 with 5 seconds pause between sets

Breakfast: kashi cereal with milk, yogurt, banana, gatorade.  Lost 0.5 lb post run.  Drank 24 oz water.  Lunch:  stir-fry of sugar snap peas, sweet red peppers & chicken breasts over rice, apple, almonds, blue berries.

Found out my oldest son (eric) is on this blog.  Too bad he lives so far; or he could do some training runs with Sasha and talk Russian.

Wave Rider 7 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

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. 

Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.202.002.006.20

26.2 days 'till Boston!!!

Nothing like adverse weather to get the creative juice going.  I really don't want to get another headache like I got yesterday from that wicked head wind and springtime allergy.  So, what to do?  Head down to the trusty mill, set it at 2% incline, crank up the fan, with channel 11 blasting away (there're several KBYU channels now with the digital converter box, cool) I ran a 10K with 8x400m intervals.

Warm up 1 mile ~ progressively increase every .25 mile (10:00, 9:40, 9:22, 9:05, 8:49).

8 x 400m intervals from mile 2 to 5.75 ~ Did .25 mi intervals @ 7:30.  Recover .25 mi @ 8:34 in between.

Cool down ~ slow pace down every minute by 7 sec. increments (8:00, 8:13, 8:20, 8:27) 'till I reach 6.2 mile.

TT 51:39  AP: 8:19

Around the world + fast abs core workout 30 reps

Brain Training phase 1, 2, 3, 4, omitting the single-leg box jumps (I'm a real clutz)

Wave Rider 7 Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

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

 

Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(31)
Race: Riverton 1/2 Marathon (13.1 Miles) 01:56:42, Place overall: 23, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.2513.100.000.0015.35

 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.

Mizuno Inspire 4 Sz 6.5 (A) Miles: 15.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.507.500.000.009.00

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. 

Old Inspire 3 Sz 6 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.750.004.509.25

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.

Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 9.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
121.7058.8015.0015.70211.20
Mizuno Inspire 4 Sz 6.5 (A) Miles: 110.30Wave Rider 7 Miles: 22.20Inspire 3 Sz 6.5 Miles: 20.75Mizuno Inspire 4 Sz6.5 Lime Green (B) Miles: 30.45Old Inspire 3 Sz 6 Miles: 9.00
Night Sleep Time: 50.00Nap Time: 0.00Total Sleep Time: 50.00Weight: 0.00
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