Each Day Is a Gift

Got home late late late last night after taking son to Provo and picking up son-in-law at the airport and going over to the firework stand to check on another son who's working security shift.  Woke up this morning with sore ankles and stiff legs.  

Ran EZ recovery with Carolyn.  AP: 9:44

Busy day today getting Eagle Scout stuff and going down to Gunnison and back.  Can't believe it's JULY!!!  Summer is HERE!!!

Went to bed late late late after a busy busy night of attending the Stadium of Fire Eagle Scouts Court of Honor dress rehearsal and to hubby's 40th HS reunion.  Talk about extreme, I went from standing for hours in the scorching sun amidst 260 teenage boys to sitting at dinner at the Harley Davidson place among the geezers who still *thunk* they're in HS but are now grandpas!!!  Anyhow, got up at 4am to drive to my SSF's house where she and Darin (her bishop) are waiting.  

We ran about 1.3 miles down thru puke hill to meet the rest of the Chumps at the park by Winchester.  It was fun meeting up with these awesome boys, JohnnyV, Rick (I think), John, Huans32, Rob Brough, TomSlick, RivertonPaul, Matt and Darin...did I miss anyone?  Teena and I were the only girls.

Temp was in the low 60s, breezy, sun hasn't come up yet.  I ran with RivertonPaul the first few miles, then with Slick, then with Huans32.  When we caught up to Teena at about mile 12.5.  Her right shin was giving her grief....STINK!!!  Slick stayed with her.   Huans32 and I went on ahead.  Then JohnnyV ran with me back to Teena's.  So glad to have him run/stay with me as I would surely be lost.  THANK YOU THANK YOU THANK YOU JohnnyV!!!!  We saw his neighbor, Josh, pushing a stroller w/ his little girl.  We ran with him for the last 3 miles home.  It was fun listening to his victorious BQ run at Ogden.  He did it in 3:10:47, with 12 seconds to spare, SO COOL!!!

Felt good about this run, longest since UVM.  I ran at a relaxed comfortable pace.  Got some tips from Slick on running with "quiet" feet.  I am bummed for my SSF though. :( After we got to Teena's, I waited and worried.  Rylee and I cooked the scrambled eggs which was Teena's assignment for their Church's 4th of July breakfast.  Then I went with her family to the breakfast....I was starving and hadn't eaten anything except for one granola bar, 1 gu and 4 flasks of gatorade.  It was a fun run...well worth getting up dark and early.

17.25 in 2:40:49.  Did not stop the watch during walk/drink breaks.  AP: 9:19.  Splits:  10:04, 8:58, 9:09, 9:08, 9:03, 9:04, 9:30, 9:40 (drink and turn around), 9:12, 9:19, 9:27, 9:13, 9:20, 9:04, 9:33, 9:02, 9:33, 8:35.

Now off to sew merit badges on the sash for my son.  Will be fun at the Stadium of Fire tonight pinning the Eagle pin on my baby, the last of 5 boys to have earned the Eagle rank!  Yipee!!!

Having family over for BBQ, so ran a quick 7 miler before going to the store this morning.  FUN day!!!

TT: 1:02:40  AP: 8:57.  Splits: 10:03, 9:06, 8:32, 8:51, 8:51, 8:38, 8:38.  Felt great. 

Kept thinking about the FRBs running the Freedom race in Provo.  GO MichelleL!!!

Family visiting = lots of family fun = terrible schedule = naughty eating & little sleep = messed up training!

I really wanted to run up Suncrest this morning trying to take advantage of the unusual cool temp.  But once again the plan was foiled by staying up late and not getting up early enough.  

By the time I got up, only had 90 min for a run since I have a meeting to go to.  Wendy and Carolyn rang my doorbell just as I was getting ready to head out for a MLR.  Wasn't planning to run with them but friends are more important.  So ran 3 w/Wendy...so fun listening to her recap of the Yosemite hike with her hubby.  Ran 5 with Carolyn...may have convinced her to do the RHPC this Sat.  After dropping her off I turned around to run the hills.  If I had more time or carry fluids I would have run the intended 13.  But by mile 8 I was parched and spent...had not had breakfast or drank anything...so headed home for a total 10 in 1:36:12.  AP: 9:36.  Legs were clunky. 

Debating whether to run DNews Marathon. 

Canceled plan to run up Suncrest again when Wendy called.   Ran 5 with her then sprinted 0.25 @7:36.  5.25 miles TT: 51:29.  AP: 9:48. 

Legs were clunky and feet noisy.  Figured I need to do some speedwork to get quicker leg turnovers.  So after drinking some gatorade and changed into brand new shoes, I continued on to do 3 x mile repeats.

1 warm up mile @ 9:38. 

Dynamic flexibility exercises.

1600 @ 7:39.  400 RI in 2:30

1600 @ 7:30.  400 RI in 2:26

1600 @ 7:23.  400 RI in 2:07

1.75 cool down in 14:27

Looked at the watch at mile 6 and realized I could go sub-50 for the 10K so sped up a little to get 49:49 10K time, silly me!

6.5 miles TT: 53:27.  AP: 8:13

Pfitz's stretching exercises.

2 circuits of Pfitz's basic and advanced core stability exercises.

Still debating whether to run DNews as a l-o-n-g hill training run.

Suncrest is calling my name; but the legs were too tired...so made it a recovery day instead.  7 in 1:07:05.  AP: 9:35.  Temp was actually very pleasant.  

Went to the temple and nice lunch with some longtime friends.  So sad to hear of all their ailments. 

Saw cute Bec as she was coming.  Saw her riding stealthily yesterday on my run.  What a bonus to see her two days in a row! 

Busy day...didn't get to run 'till late afternoon...so hop on the TM while watching the news.  Decided to do the "1 min ON 1 min OFF' workout.  Last time I ran this workout was before Boston.  I believe I ran the ON @ 8mph.

2 miles warm up in 19:20.  Began the workout at 20:00 with the ON @ 6:40 OFF @ 10:00 for 15 intervals.  Then started to tire and wimped out for the remaining 5 intervals with the ON @ 7:30 OFF @ 10:00.  Finished the run @ 8:00 to round off the mileage.

7.25 in 1:01:35.  AP: 8:29.

Pfitz's stretching exercises.

2 circuits of Pfitz's core stability exercises.

Hope the legs won't be dead for the RHPC 1/2 tomorrow morning.

2nd Annual RHPC 1/2 FUN RUN!!!!

What a fun run!!!  It was SOOO GOOD to see the RHPCs plus two brave men, Twinkies and JonA.  I haven't seen Marion, Maurine, RAD, Kelli, Kellie, Luz, Catherine, MichelleL, Josse, McKenzie, Ericka, Karin, like forever! 

I got to meet Twinkies' sweet wife, Susie and their five children, their oldest boy is only 8 and ran the 5K...AWESOME!  It was sweet to hold tiny Baby Fartlek...RAD...you done good baking such a cutie!  Met Lily and Aubree for the first time.  That Lily girl is FAST!!!  Also met Kelli's yoga teacher/friend, Wendy...she ran a PR today!  CONGRATZ!!!  Kelli is AWESOME to run with her!

I started out with Luz, Catherine and KellieS who soon left us in her dust.  We stopped at the first drinking fountain, the fountain of youth, where JonA and Kelly caught up to us.  I ran with them and soon joined by Ericka, Kelli and Wendy.  Around mile 4ish Fly On the Wall came *flying* by us.  He stayed with us 'till our turnaround and he ran further up the canyon.  It was so good to see him and have his company. 

Ericka and I ran together from then on.  THANKS Ericka, for running with me.  JeffL passed us around our mile 9ish.  So cool to see him running so strong at the end of his 17miler.  We stopped to chat briefly at the mouth of the canyon where he parked his car. 

The first half was uphill into a headwind.   The legs reminded me of the workout I did 12 hours ago.  We stopped to drink at all the fountains.  The return half was AWESOME.  Lower calves felt some twinging after stopping to drink and pick back up the pace.   It was a GREAT training run with WONDERFUL company.

Luz made these FANTASTIC medals for us,  a HUGE diamond ring on silver ribbons and CUTE tiara.  McKenzie had to relinquish her trophy, a coveted colorful ceramic rooster (that cost Marion $50), to this year's winner, MichelleL.   FUN FUN FUN FUN TIME!!!!

THANKS Marion, Luz, Josse, Kellie and whoever else for organizing this run.  I had so much fun.  The food/treat afterwards were mucho deeeelish!!!  The prizes were FABULOUS!!! 

Have a GREAT weekend everyone!

The PCM schedule says to run 6 recovery.  The SGM schedule says to run 10 w/ 5 @LT.  I didn't do either, just went by feel.  The first mile was slow and clunky.  Feeling pretty good in the 2nd mile and was thinking to tempo the next 4.  Ran westward against traffic on Bull River Rd (a narrow winding 2 lanes road w/ double yellow lines) which was permanently closed on the west end. 

At about mile 4, I saw a truck coming towards me with the right turn light blinking.  So rather than stayed close to the shoulder I decided to move over to the middle of the road so he wouldn't have to stop for me as we both approach the intersection.  I looked behind me to make sure no traffic was coming on my right, at that instance, the truck driver tap his horn several times.  I looked forward and there within a foot was another truck passing the first truck on his left over the double yellow lines where I was running.   Had I not heard the honks, I would have collided with the passing truck who obviously was impatient or didn't even see me.  The first truck threw his arm up towards the passing truck and mouthed sorry to me.  I mouthed THANK YOU to him.   Whew!!! That was a close call!  It kinda zapped my energy after that.

7.01 in 1:05:07  AP: 9:17. 

Took the grandkids to the pool, got them a movie and played outside in the playground.  Hubby took the whole family to Up-Chuck-a-Rama...ate way too much! 

Went to bed late.  Got up at 3:30am to rouse the 3 sleepy grandkids.  Took them and my daughter to the airport for their 6am departure flight to TX.  Tummy felt icky from the Up-Chuck-a-Rama gorging last night.

Temp was already 71F as I made my way up to Suncrest.  I thought about the scorching heat that Doone and Flatlander run in...better just suck in up... no complain!  Very pokey going up.  Drank at mile 3, 4.75, Gu'ed at 6.5 (turnaround), 9, 11.  Saw lotsa cyclists and couple of dog walkers.  Very heavy traffic.  I ran with traffic going up, the rising sun in my eyes.  It was a little scary.  Nice view of both valleys at the top.  Coming down was a blast although the quads started to tire at mile 9.5 and felt a blister coming.

13.1 in 2:08:40.  AP: 9:48.  4 min. slower than when I ran it during the winter months...but was happy the AP was sub-10.  Splits: 10:04, 9:44, 10:20, 13:03, 13:00, 12:13, 10:24,  8:34, 7:40, 7:28, 8:08, 8:23, 8:40, (0.1 @ 7:51)  GOOD hill training.  At this point, I don't think my quads could take the DNews trashing!

Got home, spoke with my daughter during the layover at Dallas...wow, I ran the whole time they were in the air!  Off to lunch, then to the temple with my mother-in-law and three sister-in-laws who are visiting from HK, Minnesota and Gunnison.  My baby's receiving his Patriarchal blessing tonight.  Memorable day!!!!!  :)

Woke up VERY STIFF & SORE, like I had run a marathon !!!  So glad Wendy ran with me or I would have stayed in bed!  Had to stop couple of times to stretch.  Hmmm,  I'd better run more hills and may be forgo DNews!  

Quads still very sore from running down Suncrest 2 days ago!  Felt like a 92 yo women this morning!  :( 

Very slow and painful MLR sans Garmin...didn't want to know how pokey I was going!  13 miles in 2:06:30.  AP ~ 9:45?  Walked, stretched and drank plenty.

6 recovery in 55:43.  AP: 9:16.  Legs felt better.  However, walked all over downtown Salt Lake in heels with hubby and friends for dinner and concert.  BIG MISTAKE!  Legs and feet were so sore by the time I went to bed at around midnight.  Tomorrow's long run is going to be painfully slow!

Sleep deprivation finally caught up to me.  I did not hear the alarm.  When hubby woke to kiss me goodbye, I asked him what time was it....5:15am!!!  STINK!  Staci was coming to my house at 5:30am!    Thank goodness I had my running gear ready before going to bed.  

It was already quite warm at 5:30am.  I carried two 20 oz bottles w/ gatorade and a gel flask filled w/ 2 packets of Gu.  I was prepared to be out for a long time.  Staci's quads were sore from racing the Hobbler 1/2 a week ago and mine was trashed from blasting down Suncrest on Tue.  So we both want to take it easy for today's hilly long run.

We ran all the way up to Alpine to the National Forest entrance.  The view of Utah Valley and the Lake was spectacular.  It was shady with a slight canyon breeze (headwind) on the way up.  We walked some of the steepest portion, our AP was 10:32. 

I refilled one of the 20 oz bottles with water at mile 10 from the *fountain of youth* on the way back.  We also took a detour to run up a new subdivision in Highland to look at a lot Staci's husband was considering buying....so more uphills! :)  When we turned around we stood and looked at the beautiful mountains from Lone Peak to Mt. Timpanogos.  I felt so blessed to live in this beautiful area.  Not just what I see...but what/how I feel inside!  So thankful for the ability to run and grateful for God's creation!

We made it back to my house at 17 miles just under 3 hours.  We stretched, sat and chatted on my lawn for a little bit.  Staci drove off...with no running partner... I wimped out to run the remaining 4 miles on my TM as it was getting super warm.

21 miles in 3:36:12. Felt good about this run, slow and easy...no pain to speak of!

HAVE a GREAT weekend everyone!

AM: 7 recovery AP: 10:02

Needed to get a feel of running the last 10K of DNews (if, IF, I were to do it).  So took my lead legs out late morning, about the time I would be death-marching in the heat at DNews to see how much punishment I could take.   Alas, Mother Nature had pity on me and sent sun-shielding clouds for most of the run!  So much for self-abuse! :)

Got another option, a hare brain idea, of what to do on Sat.  Will see if it pans out!

PM: Pfitz's core stability exercises

AM:  14 MLR

Hot.  Sloppy.  Everything feels tight except for the GI (resulting in 3 potty stops).  Left ITB squawked on the downhill.  Felt very fatigued.

14.02 in 2:13:02.  

PM:  30 min resistant bands for biceps, triceps, hip abductor/adductor.  Yoga.

Was so tired that I slept through the alarm and was still in bed when Wendy & Carolyn came.  Still had "the runs".  So ran on the mill instead.  It was supposed to be recovery day; but got bored so progressively increased the speed. 

7mi in 1:01:09.  AP: 8:43

3 circuits of Pfitz's core stability exercises.

12 Pfitz's stretching exercises. 

Ate too much cake at the surprise b'day party for Beth!

Note to self:

1) Go to bed earlier to get minimum of 7 hrs sleep.

2) Eat breakfast and hydrate throughout the day.

3) Be consistent with stretching and core strengthening.

Went to Days of 47 rodeo (where we rode/paraded in the WellsFargo Stagecoach at intermission, fun!).   Ate too much junk and drank root-beer!!! GASP!!!  So, didn't go to bed early nor get up early to eat breakfast.  Failed already on day one!  O well, there's always tomorrow.

Much better run than Tue.  Still very hot.  Smoother strides.  Zero potty stop.  Drank 7oz water at mile 3, 5 (Gu'd since I had no breakfast), 7, 10.  Sweat up a puddle at finish while stretching in the shade. 

11.5 in 1:46:30.  AP: 9:20  Splits: 10:29, 9:55, 9:11, 9:15, 9:21, 9:21, 9:30, 9:14, 9:04, 9:04, 8:46, (0.5@ 8:18)

PM:  Resistance bands exercises 20 reps for biceps, triceps, hip flexors, abductors, adductors.

As a result of hubby out of town and my excitement in anticipation of the *hare-brained* idea, I could not go to sleep to save my life.  I slept a total of TWO hours.  No running today!  Lotsa errands and last minute details from my SSF!

GOOD LUCK to y'all running DNews, Speedy Spaniards and Handcart Day tomorrow! As my hubby would say "break a hair" instead of "break a leg"!  :)

The much anticipated *hare-brained idea* finally came:  The Magical Midnight Moonlit Memories Making Marathon!

Thanks to my SSF's *pretty-brain*, it was a huge success and a blast!  She arranged 3 body guards (her 2 brothers and Fonz) to run w/ us in two shifts.  We were supposed to meet at Draper City Park.  I didn't think of little details such as the park is closed at midnight and we could be ticketed.  So at the last minute, Fonz offered to have us park our cars at his house which is about 0.75 miles from the PR trail.    

We met at Fonz's at precisely midnight.  After snapping a couple pic we were off.   From Henry Day Dr to Vestry Dr are couple of good hills then down on Bangerter Pkwy to Highland Dr to access the Porter Rockwell trail.  Our two body guards, Johnny and Nick, were as funny and crazy as Teena.  With some good tunes they took off like jack-rabbits.  

A few hours earlier, I ate a humongous BBQ dinner (which was my bro-in-law's carb-loading fest), ribs, steaks,  chicken wings, chowmein, rice, mashed potatoes, bread, salads, fruits, pies, all washed down with gatorade.   And with only 2 hours of sleep the night before, I was moving along like Dumbo the elephant whereas Teena was gliding along like a little bird. 

Running under the bright full moon was magical, peaceful, serene and absolutely beautiful.  The twinkling lights from the valley below was stunning.  The night air was crisp, cool, clean with a scent of ripening hay/grass.  There was a gentle welcoming canyon breeze around the east bend.  The miles just flew by.  I absolutely love running with my SSF!

We stopped at the Draper Park, mile 7+ for drink.  Johnny was anxious to finish.  He took off back on the trail and we never saw him again.  We reached Fonz's at mile 12+ and waited for Johnny.  Apparently he ran past the turn-off and never made it back to the house.  Nick ran back on the trail with us to look for Johnny and he ended up with over 14 miles.

Fonz was our 2nd shift body guard, a much better running partner.  It must be hard for him to run twice as slow as his normal pace.  He recently ran a 16 min 5K.  At mile 14+ we debated whether to make it a 20, 22 miler or full marathon.  If we covered the same route it would make 24 which Teena refused to do, saying that it's lame.  True, but was it smart?  This was supposed to be a training run so I sticked to my gun to keep the pace nice and easy for the entire 26.2.   Teena and Fonz ran a few hundred feet ahead of me. Their chatters was all the music I needed.  The still night was disturbed by an occasional dog bark and a peacock squawk.   

Our last 0.3 mile was all UPhill, Teena charged up the hill like a champ that she is.  I ran it and stopped at exactly 26.2 and walked the remaining downhill to the car.  No medal, no cheering crowd; BUT what great fun and incredible memories to be shared with my SSF! 

So, my 4th marathon this year since Boston is my slowest at 4:18:58, yet nothing can compare to the joy and gratitude I felt running under moonlit trail with my SSF! 

After a quick ice bath, shower, hubby drove Teena and I to the DNews finish.  We got there in time to see the Kenyans came in.  RAD & her running partner Baby Adam ran an AWESOME 10K.  Huans32 ran a PR and TomSlick had a GREAT 10K as well.  It was sooooo fun to cheer Allie, Gary, RivertonPaul and Twinkies and many other great athletes.  My sore ITB gave way to my coarse vocal chord.  I don't think I would be able to walk or talk tomorrow! :) 

Here's my awesome bro-in-law, Gary (50), who flew in Thu night to run DNews.  He ran the Malaysia Marathon 3 weeks ago.  Today he ran 3:07.  He took a spill over a pot hole the first mile and got a bad road rash on his side and bloodied his shoulder and knee.  He said the worst part was the two exploded gu's in his pocket which made a sticky mess the whole run.  He looked so strong coming in...took his youngest, Jessie, by the hand and crossed the finish together.  WHAT A STUD!

Here's RivertonPaul breezing in to the finish so smoothly on his *training run*!

I spotted Twinkies and cheered my heart out.  Everyone said it wasn't Twinkies b/c he didn't have his Twinkies shirt on.  But I found him and here's the pic to proof that he ran an AWESOME training run, just a regular Sat. run prior to his next week's ultra!  What a manimal!

AM:  6 recovery with Wendy & Carolyn for the first few miles.  AP: 9:56.  Run was a little sluggish but no pain to speak off.

4 circuits of Pfitz's core stability exercises.

Pfitz's 12 stretching exercises.

Need to get some yoga DVDs.

Another busy day with the fam. 

PM:  A few yoga stretches before going to bed.

Should have thrown this week's schedule out the window.  This morning's MLR did not go well.  Very tired to begin with.  Never got in a good rhythm.  Stopped numerous times to stretch.  ITB is very mad at me!  Ran 1/2 outside with Wendy & Carolyn; the other 1/2 at home on the TM as I was having GI issues again...hubby took the entire family, 9 adults, 1 senior and 1 child to UP-Chuck-a-rama...everyone loved it except me.

Off to the store to buy food, taking dinner to my visiting-teachee who's having surgery on her foot today.  Then laundry and pack for our trip to Yellowstone tomorrow!  May be no running the next few days to let the ITB and hip flexors calm down!

Ran on the dirt trails in Lower Geyser Basin.  There were less tourists early in the morning making it possible to run on the trails.  Had to walk on boardwalks, jog when passing tourists or on descends.  Got to run up Geyser Hill at Old Faithful where we viewed a second eruption from a *birds eyes view*, very cool.  

I beat my boys up Geyser Hill.  Hubby promptly sat down!  No blasting down the trail though. 

The view of Old Faithful and the surrounding geysers were so worth the hike/run up!

First bison we sighted.

Second bison we sighted.  Don't know why this year the bisons aren't roaming in herds.

 Hayden Valley.

 Yellow Stone River.  I could live here!

I WISH! :)

 H

Yesterday we visited the south portion of Yellow Stone Park.  Today we explored the northern part of the Park.  

Places I ran/hike:  Artists Paintpots, Norris Geyser Basin, Tower Falls, Lower Falls and Upper Falls.

What's that funny smell?  ;)

It's not me!!! :)  Although I wish I had worn running shirt instead!  :)

 So worth the hike to brim of Lower Falls for this view.

View from Top of Tower Falls.  Hubby refused to hike down, blah!

My boys beat me down to the bottom of Tower Falls!  I liked running UP better than down!  Hubby rewarded us with ice cream at the store's soda fountain!  :)

 View of Artists Paintpots from lookout point, a nice soft dirt trail run of 7/8 mile.

I was the first to spot these pronghorns which I thought were antelopes.  Pronghorns are the fleetest of Yellowstone's animals, able to run for short distances at speed of 45-50mph!

Got up at 5am and out the door by 5:30am.  Hubby asked if I brought my maze...nope, dang!  He said:  "be careful, you don't know this area.  There might be weirdos, loose farm dogs.  Don't go too far.  Be back by 8:30 so we can leave by 9am."  No worries, I have my cell-phone!  These Idaho country roads are so straight I could run miles without having to turn.

Ran straight west on this country road in Teton County down to the river then up to the hillside.  Turned around and ran east on the same road with the gorgeous view of the Grand Teton and rising sun!

The first 3/4 mile was on dirt/gravel road which was wet from last night's thunder storm and rain.  Humidity was 98%.  Temp was low 40's.  I woke up the cows, horses, couple of deer, a skunk (which trotted along and stopped to threaten me...I gave him plenty of distance), two golden eagles, hawks, flocks of Canadian geese, ducks,  couple of cats...thankfully no dogs!  I had the road all to myself for an hour.

There was one scary moment on the return at about mile 11.  I wanted to go to the white port-a-potty I saw on the way out by the river bridge.  When I got close I saw a truck with a 3 wheeler in its bed parked there.  When I got there, the driver circled his truck and parked next to the port-a-potty.  I took out my cell phone and pretended I was calling.  He was shirtless and went inside the pop.  After he got done and drove off,  I went in the pop.  Within seconds I heard him drove back and parked about 20 ft from the pop and got out of his truck.  I froze for a second, and bolted out of there.  I kept running and prayed that he wouldn't follow me.  He drove by about 1/2 mile later.  I got a good look at his license plate and his face.  Thankfully he kept on going down the road.  Whew! 

The run was wonderful.  I drank 21 oz water, 2 Gu and 1 S-cap.  Got back to the house (a former bed & breakfast) in time to clean up and pack up for the trip home.  Stopped for lunch at Pocatello where I called Lowell.  He came to see us.  What a treat!  :)