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Spectrum 10K

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Member Since:

Oct 14, 2008



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.



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
Elixir (ski Patrol) Miles: 43.42Inspire 6 (green) Miles: 19.51Elixir 5 (charcoal 3) Miles: 92.50Elixir 5 (charcoal 2) Miles: 26.50
Night Sleep Time: 96.00Nap Time: 0.00Total Sleep Time: 96.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Wendy came over with yummy homemade bread and soup and to keep me company while we exercised!!!  :)   What a wonderful wonderful wonderful friend!!!! :)

Since my foot was a little achy last night, I wore the boot doing the cross training.

45 min bike (C4, 5 miles)

66 min elliptical (incline 25, resist 2) 3 miles

46 min TM, at 6% incline.  3.1 miles AP: 14:52

  • 15 min warm up walk @3-3.5mph
  • 5 min jog @ 4mph
  • 5 min jog @ 5mph
  • 5 min run @ 5.5mph
  • 6 min jog @ 5mph
  • 6 min jog @ 4mph
  • 4 min cool down walk @3.5-3mph

Myrtle 15 rep

3 circuits CSE (30 rep, 60/60/60)


Elixir (ski Patrol) Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I'm afraid 11 days of cross training on elliptical that is too big for me with one boot on has done more damage than good.  My left biceps femoris and the ligament proximal to the knee are inflamed.  It was hurting fierce last night.  Being an idiot, instead of taking a rest day, I got back on the thing hoping it was just a fluke! 

70 min elliptical without the boot.

  • 15 min incline 35 resist 3
  • 15 min reverse incline 20 resist 2
  • 15 min incline 30 resist 3
  • 25 min incline 20 resist 2

70 min TM.   Felt the pain more while walking than running...what the?  Abandoned the initial plan of walking @6 incline and just selected two pre-programed workouts.

  •   #1 ~ 30 min (max incline 6, max speed 6mph) 2.09 miles
  •   #2 ~ 40 min (max incline 10, max speed 4.5mph) 2.53 miles

Foam roll and stretch. 

Paint the wall panel in the living/family room. 

Elixir (ski Patrol) Miles: 4.62
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Hubby was SO excited when I asked if he'd go for a walk with me!  :) :) :)   I suggested the 5K route to Smith Marketplace and back.  He held my hands especially over icy spots.  ♥♥♥  LOVE the nice leisurely walk with great conversations.  He said we needed to fuel at the turn around so we stopped to have pancakes, eggs, muffins and hot chocolate at Burger King. 

After we got home, hubby did his strength training in the form of shoveling snow.  I did 3 easy circuits of CSE, foam roll and stretch!

Inspire 6 (green) Miles: 3.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

My 5 yo Primary children say the funniest things!  :) :) :)

"Sister Lew, I know how to spell BYU!" 

"Really, you are learning so fast, spell it for me!" 

B........"  :D :D :D

"What are some of the things Heavenly Father bless you with?"

Child A: "He bless me to not bite my brother!"

Child B:  "He gave us this earth."

Child C:  "He gave me treats."

Child D:  "What did Jesus give you?"

"He gave me my husband!"

Child E:  "But he didn't come to church today.  I saw you but he wasn't there!"

Child F: "Her husband is really old.  He has to go to a lot of other churches!"  :) :) :) :)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

What a BEAUTIFUL sunny day!  Marching forward on the day after March 4th!!! :)

So very very very very kind of Wendy and Carolyn to keep me company on my first day back to running on the road.  It was like I had to learn how to run all over again.  It's been 23 days since the stress fracture.  Although the right foot is pain free,  I have definitely lost quite a bit fitness and muscle tone on the right calf.  I have gained some weight as well.  However I kinda like the look of the skinnier right calf compare to the left *man calf* as Steam8 would call it. :)

We walked one mile to Karen's house to see if she'd join us since she didn't answer the text..., she wasn't home.  We proceeded with my Day 1 of *Pete Pfitzinger's Return to Running after Stress Fracture* program.  We'd run 5 min. walk 5 min. run 5 min. walk 5 min. run 5 min. etc.  I didn't have any watch on.  Wendy kept track of the min with her Garmin.  When we reached the west end of Bull River, we turned and headed back continued with the run/walk 5 min.  We covered 4.5 miles in about an hour.  Wendy said the average pace was 13 something!  Not bad at all!  I feel so blessed!!! :)

Elixir 5 (charcoal 3) Miles: 4.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Day 2 of Pfitzinger's Returning to Running After a Stress Fracture program.  According to his 7 weeks schedule, I'm supposed to do water running today.  May be I'll do water running tomorrow when the weather is supposed to be stormy.  :)  This morning was windy, cloudy with temp in the 40s.

Walked 5 min. with Wendy to meet Karen.  We did the 5min run/walk west onto Bull River to north end of rail trail then turn south and west back up on 3200N.  We had to run up the steepest part into the wind...I felt SO out of shape.  When we got to my house, we had 2 min left on the run so we kept going and looped around the small block behind my house which added another 0.25 mile for a total of 6 miles in 1:17:22 AP: 13:03.

Foot felt fine during the run.  Felt some tightness on the plantar fascia during the walk.  Left iliopsoas is a bit achy.

Foam roll and stretch.

3 circuits of CSE.

Paint Eric's bedroom.

I signed up for Spectrum.

Elixir 5 (charcoal 3) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Karen took me to the LC for some aqua workouts.

60 min water aerobic class.  The instructor worked us hard.  We did 8 sets intervals of cardio stuff ~ dolphin, rocking chair, jumping jack,  xcountry skiing,  arms straight up out of water with legs bicycling below was the hardest for me cause I kept sinking and swallowed water.  I think the fear of drowning got my heart rate up! :) :) :)  We did jogging/bicycling between sets for recovery.  We then worked our core ~ obligue, abs, scissors legs,  toe touch front back.  Then she had us take off our floatation belts and held the foam bar bells out and in while keeping the body still horizontal to the water surface like planks, good stuff.  We then finished with several sets of triceps/biceps 15 slow reps keeping the foam bar bell submerged...water resistance is tuff stuff.  My arms are going to be sore!!!

After the aerobic class, Karen and I got in the other pool where the water comes to waist deep and we jogged several laps for 30 min.  Glad I had my good ole fashion water aerobic shoes on.

I think it was a good full body workout without impact and much more fun than solo water running;  plus we got to visit while we worked out.  :)  THANKS Karen for taking me...I had a lot of FUN!!! :) :) :)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Day 3 of return to running after sf.  Walk 3 min, run 7 min with Karen and Wendy.  Temp mid 30s, sunny blue sky, calm, perfect running weather! :)

7.25 mi in 1:21:38.  AP: 11:25 (a 90 seconds improvement from two days ago, may be due to short on time and the longer run ratio)!!! :)  Not gonna worry about pace right now.  Nice to finally feel like a runner again, although stamina still lacking and a lot of work ahead.  No pain in the sf site, some tightness in the legs while sitting in the temple soon after the run, as expected!

Need to do some foam rolling and yoga tonight.

Today is International Women's Day which is celebrated in Russian, Europe and parts of Asia!  Happy IWDay to all you wonderful women out there! :) :) :) :)

Elixir 5 (charcoal 3) Miles: 7.25
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

OK, I'm playing it smart and sorta following the program.  NO running today...at least not on land! :)

Karen picked me up early for 25 min of lazy river jog/walk before water aerobic class.  We walked against current for 3 laps then jogged with current for many laps.  Aerobic class was awesome today.  I loved sprint intervals at the shallow end of the pool, running in full sprint is my cup of tea and you don't even break a sweat! :)  I also like ski moguls, dolphin, xcountry ski and pumping swing.  I do not like arms up bicycling, I kept sinking and panicked. :}

Legs feel rested... so hope I can do the walk/run/2min/8min for 8-10 miles tomorrow!  Keeping my fingers crossed.

AWESOME lunch with my AWESOMEST peeps at Tuscano!  THANKS RivertonPaul! :)

Hope y'all have a great weekend! :)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

What a gorgeous day, sunny blue sky, calm, Temp in the high 30s.  Wendy was so gracious to run with me.  We got a late start because I couldn't decide what to wear/bring.  Whatever happens to those days when I just laced up my shoes and went for 10-13 miles in the middle of the week w/o carrying anything.  :) 

Anyway, I ended up wearing tights, l/s top, light jacket with one flask of water, a gu, and cell phone.   We did the walk/run/2min/8min per Pfitz's R2RafterSF.  Got to the *fountain of youth* during the run cycle and stopped the watch at exactly 1:00:00 and 5.4 mile.  Quickly used the bathroom, ate gu, drank and turned back home with the same walk/run/2min/8min.  All the uphills were in the run cycle...nice...but sure could feel the lack of lung power!  When we got to the house we still had 2 min left on the run cycle so we kept running and finished with 3 min walk stopping the watch at mile 11.25 in 2:03:00 with AP of 10:57.  YAY!!!  Legs and feet felt great.  Am so so so SO grateful the 足 is healing and I am able to 走.  :) :) :)  THANKS Wendy for being such a wonderful, faithful, loyal friend keeping me company with uplifting conversations and from the temptation to run farther! :) :) :) :)

Going to do some yard work, shopping, preparing for Sunday's family party at my house!  Hope I get some yoga in tonight!

Hope y'all having a FANTASTIC weekend! :)

Elixir 5 (charcoal 3) Miles: 11.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

My internet was down yesterday so posting today (Tue.)

Did the walk/run/2min/10min with the girlfriends.  Nice weather but a bit windy.  We ran/walk the same route as Sat.  Wendy and Carolyn turned around at the school where we got a drink so they got 8 miles.  Karen needed to run 8-10 more so she and I kept going to the Alpine Park where we gu'd and drank at the fountain of youth then turned back.  Legs and foot felt fine so when we got to my house at mile 11.5 we kept going to finish up the running cycle at 12 miles in 2:05, AP: 10:23.  Karen got a drink and gu at my house then went for some more.

Can definitely feel the accumulative mileage on the legs (11+miles on Sat.)  and very tired partly due to less sleep the last couple days (daylight saving messed up sleep).  Foam roll and stretch. 

Elixir 5 (charcoal 3) Miles: 12.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Yesterday I overdressed so today I wore shorts but should've worn capri as it's cooler this morning with the wind at 20mph.  Did the walk/run/2min/12min with the girlfriends.  We went west and south to 3rd west then up on rail trail.  Going east uphill on 3200N was tough with the headwind.  Got to Karen's house at mile 5.58 in 1 hr. right at the end of the run cycle.  I went in her house to admire her new wood floor while Carolyn and Wendy kept going.  When I came out, they were 0.25 mile ahead so I picked it up to catch them (felt good to run faster) and ran the last 0.25 mile home together.  6.5 miles in 1:08:20.  AP: 10:31.  The last 1.5 mi was 9:30...wahoo!!! :)

House painting project is coming along.  Today we'll finish up the small hallway and the three doors.  Will prep the laundry room and Larissa's room.  Hopefully we'll get it done before company comes on Thursday.  :)

Elixir 5 (charcoal 2) Miles: 6.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Everything I've read about over-use injury comes from over training which in reality is under recovery.  So, I need to play this game smart.  I chose Wed to be my *rest* day because according to Karen, the Wed. water aerobic instructor is the BEST.  

Karen and I got to the LC 25 min before class so we could do some shallow water jogging.  I like doing this because it loosens up my achy running muscles.  :)

Today I was able to do the abs intervals with my toes above water! YAY!  And I did not go under water when we did the dolphin.  I'm getting the hang of this.  My body is loving this water workout!  :)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Karen, Wendy and I wanted to run some place new; so we ran up Center St. crossed SR 92 north onto the dirt road straight up Traverse Mountain.  Plan was to run 7 miles with the walk/run/15 min/2 min. but due to the nature of the terrain and elevation gain, was only able to do one cycle of the run/walk.  Got to the top of dirt road (470' vert) at mile 2 where it forked east and west.  We took the east trail that traverse behind IMFlash.  Saw some deer.  My breathing was rather labored during the uphill climb.  I had not use my inhaler for over a month.  Wondered about the sage brush and windy condition.

The eastbound trail is rolling for about 0.6 mile then veered uphill.  We turned around at mile 3 (185' vert).  One day we will run further up to the peak (wonder if that is the famous benchview peak that ScottW runs) but not today.  The view of the valley and lake is awesome.   Running down this rather rocky trail was a bit scary.

When we got back to the fork at the dirt road we decided to take the westbound trail that passed thru the archery range.  Made a mental note that we should not run here on weekends as we might become "targets"! :)  Saw some quails.  At about 0.8 mile the trail took a downhill turn.  The trail is quite free of rocks so I opened up and cruised down.  All of a sudden I felt my heart pounding strangely as if it would jump right out of my chest.  It was a very frightening feeling.  The only other time I experienced this  tachycardia was last winter when I had crested the 1200W hill and was running on flat terrain at recovery pace...it felt like I was experiencing a heart attack.  It caused enough concern that I went to see the doc. the next day and was determined that I actually experienced asthmatic attack.  Anyway I stopped at the bottom of the hill where the trail forks east and west.  I waited for Karen and Wendy to catch up to determine which direction to go.  I told them of my heart pounding and Wendy put her hand on my chest and could feel my heart pulsating rapidly.  I did not feel any dizziness or shortness of breath.  It was just a rather uneasy and frightening sensation.  So I walked a bit to let the heart settle down.  We took the east bound trail that eventually joins back up to the dirt road.  

Running the last mile home on pavement felt hard.  It didn't help that there was a strong south headwind.  Hope not a mistake to run the traverse mountain bench trail and no damage to the healing metatarsal!  With that said,  it's a great trail with beautiful view and ideal preparation for the Buffalo run.  Wish we had discovered this trail earlier over the winter and ran it to prepare myself for the Orphan Hope forest trail run!

Company coming this afternoon! :)

Elixir 5 (charcoal 2) Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Hubby and Paul went skiing at Deer Valley.  Nadine (Paul's wife) and I worked out at home.  Did a quick and short run.  Threw some running clothes in the duffle.  Took Nadine to Costco and lunch at La Fuente.  Got home with 20 min to spare before John and Wendy came to pick me up for our drive down to SG.

We picked up Carolyn and drove non-stop to SG and made it in time for the 6pm soccer game that Rachel (Wendy's daughter) and a few of the girls from my ward were playing in.  

After the game we drove to packet pick up where I discovered my driver's license and credit cards were missing from my jacket pocket.  The last time I used the credit cards was at Costco and LaFuente.  I called hubby who called the restaurant.  We drove back to the soccer field and searched, the bathroom was locked so couldn't search there.  By 8:30pm everyone except me was starving.  We went to a Mexican restaurant.  I was too stressed out to eat, so had a dinner salad.

Got to Wendy's niece's house in Hurricane around 10ish.  Had a sleepless night. 

Elixir (ski Patrol) Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Spectrum 10K (6.2 Miles) 00:50:52, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Couldn't fall asleep and didn't have any Tylenol PM.  Carolyn was my roommate.  She was quite as a mouse.  Had a sleepless night.  Got up at 6:15.  Dressed.  Left the house in Hurricane at 6:55 to pick up Kathie from her hotel in SG at 7:15.  It was so GOOD to see Kathie! :)  Got to Ivins with lots of time to use the pop...good thing because the dinner salad did not agree with my tummy!  My friends insisted that Kathie called Teena (my cell died) to ask her to bring her inhaler as I didn't bring mine and my asthma was acting up last night and this morning.  Got on the bus with RAD.  Windy and a bit chilly at the start.  Teena, Annie and Nick found us..so did Jon and KellyA...so fun to see friends! :) :) :)

Very apprehensive about this run for several reasons:  1) I'm still rehabbing from a metatarsal stress fracture, 2) stressed out with loss of my driver's license and credit cards, 3) tired and out of shape,  4) have very little experience in 10Ks.  The last time I ran 10K was 3 years ago at DNews (49:31).  I've run Spectrum in 2008 (49:15), 2009 (47:50) and Payson Onions Day (51:43) taking 1stAG in all three by pure luck! :)  The only reason for this run is to complete the SG runner series...so no goal... hope to walk/run to the finish in one piece.

Lined up with Kathie, Nick and Annie.  It was wonderful to have Kathie there to keep me warm. :)  The race started on time.  I was ecstatic to find myself running with Kathie, Nick and Annie.  It was rather crowded.  I held back the urge to weave around runners until Kathie said that we "should do some tangent"...then I found an opening and took it.  The downhill felt great.  I just ran easy and rolled with the gravity down the first mile.  Mile 2 flattened out a bit and I started to feel warm so I walked on the slight incline taking off my jacket and tied around my waist.  There were some headwind but wasn't too bad.  Walked and drank through the first aid station.  Mile 3 was downhill, the foot felt fine, however the breathing started to feel labored. 

Passed a little boy in mile 4, and asked how old he was...9, running his first 10K and ahead of his parents.  We hung together a bit.  Mile 5, quads started to complain, feeling tired but fought the urge to walk.  Skipped the last aid station and kept praying with gratitude in my heart.  I seriously could not believe that I was running instead of walking or limping.  After the last turn and could see the finish, I just focused on the finish line hanging on with dear life.  Teena and RAD was walking back about 100m from the finish on the left side.  RAD jumped in to run me to the finish.  I could hear Teena's kids cheering but I couldn't return their cheer...felt like I was going to puke!  Felt a bit dizzy when I saw my Garmin stopped at 50:50!  I seriously could not believe I did it! 

Splits:  7:52, 8:22, 7:57, 8:10, 8:27, 8:52, 7:30.  Official time: 50:52, good enough to take 2nd in my division. 

I wanted to do some cool down jogging with Teena, Annie and RAD but felt completely drained with jello legs and tight quads so I skipped it.  Better safe than sorry.  After the award ceremony, we drove to SG to watch the girls' soccer game at noon.  Grabbed lunch at 2:30 before the drive home. 

Am very very very very grateful for the support of my wonderful running friends and the blessings and joy of being able to run! :) :) :)

Elixir 5 (charcoal 3) Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Time to do some hill work.  Am so so so so out of shape! :(

1 mile warm up @ 2% incline from 6 to 6.6mph

5 miles at 6.6 mph increasing incline by 0.5% every 0.25 mile from 2% to 10%.  Had to hang on with dear life the last 0.5 mile.  :) 

1 mile cool down @ 3%incline at 7 mph

7 miles in 64 min AP: 9:08 

Myrtle 8-15 reps

3 circuits CSE

5 min plyo


Elixir (ski Patrol) Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Sunny cold morning, slush and black ice at some spots.  Easy run with the girl friends down 3rd West and up rail trail.  Wendy and Carolyn peeled off at mile 4.  Karen and I continued up to Cabella's.  Gu'd at mile 8.  Ran her home for her 10 miles, then I ran 2.3 more by myself.   Legs are definitely tired and struggle with the uphills.  Foam roll and stretch.

Elixir 5 (charcoal 3) Miles: 12.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

5 glorious hours of skiing with my sweet hubby at Deer Valley!  Beautiful day on the slope! :)

After I got home quickly shed the ski garb and put on short sleeve top and shorts for a quick run in the sun. :)  Legs felt good and wanted to run more but better be safe than sorry.   AP: 9:10 (10:00, 9:05, 8:55, 8:52, 8:38)

A wonderful dinner and movie with my honey in the evening to complete a perfect day! :)



Elixir 5 (charcoal 2) Miles: 4.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I was feeling chilled and achy last night at the movie and thought it was from skiing and the theater's AC.  Woke up several times through the night with stuffy nose and mild sore throat.  It's weird how it just hit me so suddenly.  Was hoping it was allergy.  Took my inhaler before going for the run. 

Weather was beautiful, sunny blue sky...however my run was anything but beautiful.  I was a huffing and puffing, by mile 4 everything hurts, knees, hips, quads, shoulders even my neck!  ICKY!!!  Karen and I made it to Highland city park but the drinking fountain was not turned on so we went inside the Mtn Ridge JH seminary building.  If I didn't have Karen's company, I would've asked to use the office's phone and call my hubby to come get me.  On the return, I just wanted to lay down and die.  It felt like the last 5K of a marathon.  :(  :(  :(

Went to the Driver's License Dept in Draper to get a duplicate of my DL second time this week.  The first time they would not accept my tax return as proof of my SSN.  It's such a hassle....long lines and wait.  Thought I saw Rob Murphy there.  I wasn't sure if it was him.  He was standing in the next counter from me and overhead him saying he lost his DL jogging.  :) 

Elixir 5 (charcoal 3) Miles: 9.25
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Went to the temple in the morning.  Try to stay indoor as much as possible and rest hoping to shake off whatever it is that's making me tired, congested and diarrhea!  ICK!

Ran 5 recovery miles as per schedule on the dreadmill...stopped every mile to stretch and drink.  It did help loosen up the congestion as my nose was running faster than my feet. :)

Tried to do CSE without success...too tired.  Only did 8 reps of Myrtle, foam roll and stretch.

Took 2 buffs of the maintenance inhaler before bedtime so I could breath but it made my heart raced...just can't win!  Tomorrow's Buffalo Run is going to be interesting!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Antelope Island Buffalo Run 25K (16.51 Miles) 03:24:05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I signed up for this race back in Dec. thinking it'd be a great training run and talked Karen into signing up as well.  Have never run this course before and was very concerned about the technical/difficulty of this.  Kelli gave me very good tips and answered lots of my questions which helped tremendously. 

Well, things have changed the last couple months.  Since my stress fracture 6 weeks ago at the Huntsville (Orphan Hope) Trail Marathon, the longest distance I've done was 12 miles.  I debated whether I should run it...but with 3 weeks to go before Boston, I feel that I need to get a 16 miler in if I were to finish Boston at all.  Every single run in the last 3 weeks have been tough...although there is no pain at the sf site...I was running very slow and out of breath.

Kelli texted me last night and helped me so much to decide on what shoes (my old old Inspire) to wear and what to carry (handheld bottle and Gu).  I also carried bandaid and inhaler. 

Picked up Karen at 6 and RAD at 6:15.  So glad hubby was driving cause I was so tired...should not have taken the inhaler at bedtime!  Got to packet pick up just before the line got super long.  After using the pop at the start, the 50K runners started their race, we went inside the tent to stay warm.  The winner of the 100 miler, Carl M (I think) just finished!  WOW!!!!  It was so fun to talk to him!  There is such a laidback easy going and happy atmosphere at trail races that you don't see in road races.  I LOVE IT!!!

With 5 min before start we went back to the pop lines where the RD gave us briefing...made one more trip to the pop (the tummy issue persisted from yesterday to this morning, nice!)...then went to line up at the start.  The temp was perfect in the low 50s, partly cloudy and just a light breeze...perfect running condition.

The first 3 miles is a steady climb.  I walked A LOT.  It was fun cheering the 100 milers and a few 50Kers coming the opposite direction.  Fritz was the first 50K runner.  He was running so strong and fast!  WOW!!!  Very exciting!  :)  Mile 4 level out and some downhill with good footing so I ran a little but had to walk when I could not get enough air.  I took 3 puffs (the 1st puff could not hold it in, have got to learn how to inhale that darn thing).  Karen got quite a bit ahead.  Mile 5 was another climb before reaching our first aid station where I took a GU.  Maurine working feverishly at the aid station, called out my name! :) It was SO GREAT to see her!  She had run the 50K the night before and without sleeping a wink now working at the aid station.  What an AWESOME girl!  Karen waited for me.  I ate one GU, Karen filled her water bottle, then we left the aid station. 

The next mile plus are switch backs where we walked a lot and I visited with couple of ladies in my AG.  One of them, Clea, seems to know everybody as she cheered on the ladies down below us.  It was great fun, beautiful scenery.  Every time I tried to run, my breathing would get labored.  I must've blown at least a cup of snot.  My ears were so plucked up from the congestion that it was messing with my equilibrium.   Took 2 puffs of albuterol after 2+ hours into the running (err walking)!

I must've swallowed a lot of air as my guts were getting distended and a side ache up and down my left ribs.  Karen's talking to me helped distract the discomfort.  My feet were getting achy but NOT the same pain I felt at the forest trail marathon 6 week ago, HOORAY!!!

We passed by a few mountain bikers and group of equestrian riders.  We stopped to read a sign explaining the raising of wild horses on the island back in the days of the pioneer settlers, very interesting.  I ran and passed a few runners on the downhill stretch with good footings for a little before the breathing or lack thereof forced me to walk again.  Very discouraging...Karen even walked back to get me...she is such a great friend! :)  We ran passed a group of scouts who stood by to let us pass...such courteous boys and leaders! :)

Somewhere with about a mile to go (I lost track of mileage or time as I didn't dare see how slow I was going), Fritz came whizzing by on my left to his winning finish of the 50K!!! WOW!!!! :) :) :)  SO AWESOME!!!! :)  That motivated me to keep running passing a few runners.  Karen was a good 2 min ahead. 

I was hoping to run all the way to the finish when I saw a tent where a group of people were cheering, among them my hubby and RAD.  To my disappointment, we had to turn right and run on an incline into a headwind...I don't know how far...but I was SO SO SO SO GRATEFUL RAD was there running alongside me.  I started to have an asthmatic attack,  I could not get any air in or out!  It was as if I was drowning...very frightening!  RAD's presence gave me comfort, I walked a bit and regained enough strength to run with the help and guide of RAD to the finish.  Upon crossing the finish, I took 2 puffs of the albuterol and got inside the big tent.  A very kind lady named Brooke who I found out later was a doctor told me to take another puff of the albuterol.  I was feeling dizzy, shaky, tingly fingers and toes but did not dare to sit down for fear of cramping up.  Finally got my breathing under control and went to get something to eat.  The buffalo stew was YUMMY!!!!  It was GREAT to see ScottW and jun whose mother was running the 25K.  Got to congratulate Fritz!  I think it was Jim Kern who handed me my finisher mug (with a carton of chocolate milk in it).  I had hoped to see Huans32 or Maynard...but no such luck! :(

It was a hard but great workout!  I had fun.  The scenery is SPECTACULAR!!!  I couldn't have done it without Karen and Rachel.  I would run this again hopefully on a day with no asthma/breathing issue. 

Now 4 hrs after the race, I am feeling spent, my ribs hurt from the labored breathing and coughing.  I cannot sleep as my heart rate is still up.  Feeling some dizziness...not sure what it is from.  My left ITB is bugging...need to stretch.  My feet are just a little sore.  So glad tomorrow is Sabbath and I can REST!  :) 

THANKS again Rachel and Karen and Kelli!

Inspire 6 (green) Miles: 16.51
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Woke up feeling like a freight train has run over me...SORE galore!!!!  Didn't help or may be DID help that the weather outside was frightful...hurricane like wind attacking...dragged myself out of bed while hubby headed to the ski resort.

Due to the hurricane, my tv has no signal, so got a Netflix document (the Amazing Human Machine, or somethin' like that) to ease the pain of attempting a "resurrection run" on the dreadmill.  First attempt failed miserably!!!   So... climbed on the elliptical to do a warm up mile which took 30 min. very pathetic!  Then got on the dreadmill for another attempt starting at 3mph and up the speed 0.1 every min.  My breathing sounded like a freight train... wheezing, coughing and Darthvader incarnate!   My quads were angry with me!  Stopped numerous numerous times to drink, stretch, catch my breath.  Would've quit if not for wanting to finish the 1hr. 36 min documentary, yep that's how long it took to do 1 mile on the elliptical and 6 miles on the mill. Sigh!!!

Feeling like an elephant in quick sand...what in the world happened to my body??!!!  :(

Elixir (ski Patrol) Miles: 7.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Cool cloudy morning with slight breeze.  Ran with Karen (Sky) on bench loop with 1.5 on canal trail.  AP: 10:09.  Quads not happy on even the slightest decline.  Breathing hard, spitting lots, coughing some, blowing snots.   I found out that Utah has the highest pollen count right now in the whole country.  My apricot tree has loads of popcorns on it.  My cherry willow and crab-apple trees are laden with red and pink blossoms.  The poplars and maples are all budding out.  Hmmm, I must have allergies triggered and exercise induced asthma!!!  :(   Karen kindly suggests that I take my Symbicot inhaler every morning.  Guess I better.  :)

Hubby and I went to see the Hunger Games; then Mexican lunch; then shopping for rocks.  We ordered 5 tons of rocks to be delivered tomorrow which means I get to have a back-breaking job tomorrow and the next few days.  Eeeek!

Dinner and Chamber Orchestra concert tonight.  Hope I won't cough too much during the performance!

Elixir 5 (charcoal 3) Miles: 7.25
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Very windy morning!!! Took Symbicort before heading out.  We (Karen, Wendy & Carolyn) headed east to the canal trail behind Smith and ran south down the unpaved road to the bottom of Dry Creek.  My legs were a bit wobbly.  My friends helped me cross the creek, then we ran up the other side of Dry Creek, southeast to Highland following the unpaved canal trail to road east of Highland Park.  Stopped at Mtn Ridge JrH to drink and Gu; then headed west on the road and back on the trail to Dry Creek.  Can't wait for the trail and bridge to be completed...it will be SO NICE!!!

Legs very heavy and tired, breathing labored, lots of spitting and nose blowing.  This allergy thing is so miserable!  If weren't for my girl friends' company and help, I wouldn't have made it.  I'm really worried about Boston. :(

Helped hubby spread landscape rocks along the 4'x200' fence line...back-breaking job!!! Wendy was so kind to come help us.  My knees, legs, feet and arms are now very sore.   I think I need a new body! :)

Elixir 5 (charcoal 3) Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

T 40F, partly sunny, breezy, lots of pollen and field-burning smoke.  Took Symbicort before heading out.  Ran with Karen south on 3rd West, north on Rail Trail then east to Bull River.  Fought the urge to walk on the uphill into the wind...chugging along ever so slowly.  Nose blowing and spitting fest again, but less coughing.  Legs were sore first few miles, felt okay the last couple miles. 

Finished spreading the rocks.  Tomorrow we'll shovel horse poop in the garden...joy! :)

Elixir 5 (charcoal 2) Miles: 8.25
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ran 6.5 by myself.  Still breathing hard and feeling tired. :(  Not sure if the Symbicort is helping as I still have copious amount of nasal drainage...the nose is running like a faucet.  

Took a generic Claritin before working in the garden and yard.  It is supposed to be non-drowsy but I kept dozing off in the temple later in the afternoon.  Hope I didn't snore! :) 

Elixir 5 (charcoal 3) Miles: 6.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

7 weeks post stress fracture, 2 weeks of asthma city, 16 days 'till Boston!!!  Desperately need a miracle long run!!!

All my runs in the last 3 weeks since the injury have been slow and hard.  Right now my biggest hurdle is breathing.  Thought I was just out of shape but the root of the problem is my asthma.  Even at rest, my breathing is inhibited and I have zero energy.  I desperately needed at least one 18 miler to give me a little confidence before heading to Boston.  Not sure if I got it today!  Sigh! :(

My guardian angel, Lowell from Pocatello, signed up to run the Riverton Half this morning; but agreed to run 18 with me.  I forewarned him that I could barely hold a 10mm pace.  He replied:  "I'm here to run with you; not to run a race.  The more time it takes the more lies we tell!"  What a terrific friend! :)  I did not sign up for the race, could not justify the $50 for a race that I didn't need and in no shape to race.  So for the 1st time in my life, I ran bandit carrying my own water and Gu!

Met Lowell at 8am at the Riverton City Park to run 5 miles prior to the race.  We ran out and back on the last 2.5 miles of the course.   Thought it's a good idea to run into the wind first.  It was a bit chilly with the wind.  Lowell let me wore one of his windbreakers.  Breathing was labored right off the bat.  He tried to teach me a few songs but I could barely breath, let alone sing!  :)  We did have a nice chat!  The turn around was at the top of the "S" hill.  We saw a "pioneer" woman weeding and said hello to her twice.  Saw the aid station by the cemetery and made a mental note to look alive when we'd run pass it again some 3 hours later.  :)  We made it back to the Park just as the race was about to start.  Ran 5.1 in 50:50 (10:15, 9:50, 10:09, 9:40, 10:00)  Quickly threw the jacket in the car and jumped in with the 5K runners. 

We caught up to the 2:30 pace group at the 12600S traffic light.  Was so fun to see Nancy, Misty, Carrie (the gal who ran Sogonapmit w/ us last year) and chatted with the back of the pack folks.  The first two miles were nice with the wind to our back.  I knew immediately that we were running a bit fast for me but I didn't want to loose Lowell so I tried to stay with him as best as I could.  Those two miles came in at 9:26, 9:28 (the only miles in the 9s all morning)...was great while it lasted.  Soon I was huffing, puffing, gasping for air when we turned east and south facing the wind.   Had to take 2 puffs of my Albuterol.  Lowell walked with me to make sure I got my breathing under control. 

The best part of the morning was seeing RivertonPaul (actually he saw me first) around mile 3ish cheering! :)  SO GREAT to see him!!!  THANKS Paul for the cheer!  You are AWESOME!!!!:) :)  Gu'd at the first aid station which would be my 8+ mile.  At the top of the first hill in some condo neighborhood, an elderly couple with couple of children were waving flags.  They told us that they've been praying for us.  It was the sweetest words ever heard.  We stopped to have group pictures taken with them. 

Lowell was so great to chat with everyone we passed.  We made a few friends we leap-frog'd with:  Ms prime#17 (Teena's favorite #), the FAMOUS couple, Kathryn from Sandy, Mark from Hawaii, two young ladies and others I can't remember now.  We stopped to take pictures at the trail head at South County Park, we "soared" down the parkway next to the golf course. 

The real tough part of the course was miles (6-8.5) on the JRP, gusty dusty headwind taking my feeble breath away, leaving gritty sand/dirt in my mouth.  I coughed, sputtered, stopped, walked, gasped, nearly got hit by an oncoming cyclist whom I didn't see.  Tried to duck behind the 2:20 pacer girls, one of whom was so skinny that it was useless. At the top of the hill just past mile 8, we did some "jump shots" for the camera guy. :)

We spilled out of the JRP onto 14600 S and felt an immediate relief from the wind.  Took my 2nd Gu at that station.  We walked with Kathryn who also ran the Buffalo 25K last week and was struggling.  Stopped to fill up my water bottle at the mile 10.5 station, chatted with the volunteers.  With the wind to our back, my breathing and running got better.  It didn't last long once we got to the "S" hill...walked again.  I read the sign explaining the naming of the "S".  Made Lowell turned back to read it and took two pictures (one of myself, and another one with Lowell taken by Mark).  The "friends" just shoke their heads and smiled as they ran past.  Of course we soon re-passed them! Hehehe!!! 

We're now running the 2.5 miles that we've run twice earlier and finally felt like I could pick up the pace.  But Lowell would stop to talk to those walking.  Of course we had to tell lies and stories and made them run with us.  We looked so alive that the volunteers did not throw us into the cemetery.  The GarnTee Roofing truck was still there.  Running northbound on Redwood Rd we passed by the Senior citizens Center and no one let us in, so we took a picture in front to prove that we "were" there!  I still don't know why it was a great thing to see the RMAC sign/store.  At the corner before turning east, we sang our "I Hope They Call Me on a Mission" song and instructed the volunteers pointing the way that they need to make blinking signal with their fingers.  We ran back and around the photographer twice to make sure he got our jump shots!  One last left turn then saw the finish arch (for the 3rd time) and sprinted towards it.  I peeled off to the side of the arch and stopped my Garmin at mile 13.1 in 2:20:55, my SLOWEST half marathon EVER!!! :)

Watched Lowell got his medal, then walked into the big tent to Teena's PT school's booth.  The booth was very well done, very professional and so was Teena! :)  Went to the award ceremony, cheered Walter, the champ, Tyler, ChadR, Nancy, Keith, Teena and Lowell (both got 3rd in their respective AGs).  It was great to see Kelli, JulieC, RAD, JoseJ, AndyB, Rachelle, did I miss anybody?   Would've taken 1st in my AG, had I registered.  BUT the fun I had running with Lowell and being with friends was priceless.

Had a busy afternoon and evening with friends and family.  As in previous runs, I am feeling totally wiped out.  It is so discouraging to run so out of breath and devoid of energy.  Will I ever be able to feel like my former running self again?!!!  I just hope I can finish Boston without any asthma attack and before they close down the course!  sigh!

Elixir (ski Patrol) Miles: 18.20
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Elixir (ski Patrol) Miles: 43.42Inspire 6 (green) Miles: 19.51Elixir 5 (charcoal 3) Miles: 92.50Elixir 5 (charcoal 2) Miles: 26.50
Night Sleep Time: 96.00Nap Time: 0.00Total Sleep Time: 96.00Weight: 0.00
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