Each Day Is a Gift

5.5 EZ with Carolyn, Wendy & Karen.  TT: 53:10  AP: 9:40

1 wu @ 9:26

7 x 800 @ 7:30 w/ 400 RI @ 10:00

1 cd @ 8:54

TT: 59:02  AP: 8:29

Pfitz's stretching exercises

4 circuits of Pfitz's core stability exercises

Huffing hot humid run with Carolyn and Wendy.  We saw THREE hawks sitting on a fence post.  Two of them flew up as we passed, but one stayed and stared at us...so cool to see him at eye level!  We noticed how the view is so much clearer this year,  the mountains, the lakes so vivid compared to year's past with air pollution or wild fire smoke.  This has been a greener cooler summer.  As we turned east the sun started to beat down on us, but not for long, we had a huge cloud covering for the last two miles home.  Such blessings!

Resistance bands for biceps, triceps, hip flexors.

51% humidity,  77F,  partly cloudy.   Very pleasant run with the cloud covering!

7 in 1:03:29.  AP: 9:04.  Splits: 10:11, 9:12, 8:36, 8:58, 9:00, 8:48, 8:41

Saw the three hawks again in the same field soaring overhead, the pair landed on a Russian Olive while the lone hawk landed on the Willow.  I waved to them, wondered if they recognized me! :)

2 miles bare feet (w/ socks) on the TM @ 10:00 & 1%.  Love it!

6 circuits of Pfitz's core stability exercises.

15 min stretching.

Between the rain, lightning, loud thunder and hubby's sabotage, I hardly slept a wink.  Got up in the dark and drove to pick up my SSF.  I am a good driver but very directionally challenged.  After making a million U-turns and with SSF's navigational skill, we finally made it to the Rail Trail at Park City and amazingly started our run at our predicted start time of 7:15.

Plan was to run the middle miles, the most challenge part of the course.  I wanted to start at mile 10.5 of the course but due to parking logistic ended up being at mile 12.  There was road construction where the Rail Trail ends making it confusing to connect on Park Side Trail.  Man, you'd think that I have run PCM three times I would remember the course, duh! 

The first 3.5 miles were up up up towards Deer Valley Ski Lodge...plus there was a stiff headwind.  Teena ran up those miles like nothing, a true blue (err red) puke-hill queen!    Man, she is one strong hill runner.! LOVE watching her flew up Deer Valley Dr.  I felt bad she had to stop to wait for me for directions.  Once at the top we turned left thru the resort base then it's down down down; and I thought I could catch her, not a chance! 

We ran thru the open mall, over the skier bridge and spilled onto 8th Street.  After confirming with two pedestrians the location of Empire St. (I didn't want to run an extra uphill blip unless it really leads to Empire) we ascended up 8th.  Teena RAN up that thing,  I walked it!  After using a p-o-p at the top (how convenient that they put a p-o-p there for us), Teena wanted to try 8th St again like a hill repeat!  She is INSANE!  I was crazy enough to follow her.  Too bad we both forgot to restart our Garmin so couldn't compare if we did better the second time.  But she did beat me BOTH times!  :)

Then she cruised down Empire and kept going till she reached the light at Main St.  My bad, I forgot to tell her to turn left towards the golf course via Silver King Dr.  No problem for her to run back up.  I'm telling ya!  DON'T believer her when she tells you she's going to die at PCM!  She conquered that part of the course beautifully and will do AWESOME on race day!  We made it back to the car with 9 miles so we got back on the Rail Trail and headed the opposite direction for 3 more.  Teena always has this awesome kick at the end of a run, and today was no difference even on an incline into head wind for the last 1.5 miles back to the car.  It was a great training run.  We saw a few runners who looked like they're also preparing for PCM.   We made it safely back to Salt Lake where we had breakfast at IHOP.  YUM! 

THANKS SSF for running with me!  You are the best!  You will do AWESOME! 

Splits (for my own reference): 10:18, 10:13, 10:34, 9:28, 8:29, 8:54, 8:34, 8:46, 8:11, 8:13, 8:19, 8:45, 9:36

I must have been pooped...slept like a log for SEVEN hours...didn't hear a thing!  Felt so refreshed!  :)

7 mi with 7 x 100m strides (some @ sub-7) with 100m jogs.  TT: 1:01:36.  AP: 8:48

2 mi recovery slow jog bare foot on TM.  AP: 10:10

6 circuits of Pfitz's stability core exercises.

Didn't see my hawks, Snack Crackle Pop, or Fatih Hope Charity!  Hmmm, maybe they don't like the wind!  Or may be they slept in too!  :)

The Chumps weren't meeting; so at the 11th hour I quickly put together a group run on my favorite Alpine route.  Teena, Staci, Wendy and Karen met at my house at 6am.  (really really missed JonA and Kelly).  We didn't start running until 6:20!  The weather still cool and calm as we headed up towards Alpine.  What a great bunch of girls and ladies...so very kind and positive!

I wasn't sure how the legs would handle the hills just two days after our Park City run.  Staci and I ran together chatting away while Teena took off at lightning speed (ok that was a little exaggerated, nevertheless she was FAST!!!!).  Anyhow I just love watching my SSF ran up those hills like nothing.  Her legs just churned with ease.  {When she got to where she didn't know where to go, she'd run back towards us and get directions.  I'd be huffing and trying to describe the route to her.  It's a good thing Staci was there and she had run the route with me once, so she clarified what I was mumbling about  :D }!

At mile 5, we got to see a group of bikers start a race and later saw their finish line...very cool.  Wendy and Karen turned back at the *fountain of youth* as they only needed 11-12 miles.  The three of us forged on to even higher ground with Teena running about 0.2 mile ahead.  That girl is on fire!  Seriously, I wish I could have half her speed!

The sun started to beat down on us on the return.  I am certain that if I was running alone, I'd be dragging my sorry self home.  THANKS SSF for coming to run with me, although not WITH me! :) :) :)

I forgot to restart my Garmin when we stopped at the one and only traffic light and at the fountain of youth; so don't have all the splits.  According to Staci's Garmin we ran 17 miles with AP: 9:19.

After Teena and Staci left, I went inside to cool down on the TM with 3 barefoot miles to finish off a 20 miler.   I am happy with this week's runs.  Now I'm ready to taper for PCM.

****After a quick ice bath, shower, I had to clean the bathroom, vacuum, fold laundry.  Now I need to prepare for a talk I'm giving tomorrow morning!  May be I can sneak a nap in later!  I will check on everyone's races and long runs tomorrow after Church!  Meanwhile please know that I was thinking of y'all! ****

Got up early and wasn't sore at all.  Must have been the adrenalin of having to give a talk.  After church and lunch, I crashed on the couch and could not wake up for 2 hours.  By the time I went to bed around midnight, I could feel the effect of the 70 miles week.  

The topic assigned to me was:  Mothers Teaching Children in the Home!  I got to reminisce and thought of the last 31 years of raising six children.  Not a day goes by that my husband and I don't think about our children and evaluate how we're doing in teaching and raising our daughter and five sons. 

Have we adequately taught them the Gospel of Jesus Christ?  Have we cultivated integrity and honesty, respect and love,  instilled self-disciple and work ethics?  Have we nurtured them with love and patience?  Have we sufficiently provided spiritual experiences and serving opportunities for them in and out of our home?  Do our children know on what foundation to build upon and what principles to live by?  Are they living the Gospel standards?  How are they examples of truth and righteousness?  Are they reaching their potentials and becoming true disciples of Christ? 

Anyway the talk went well.  Lots of mothers gushed over me afterward, very embarrassing! 

Called my out of state children who did not answer, STINK!

The run started out slow and sluggish.  Good thing I had Wendy's and Karen's company.  After dropping them off,  I ran by myself thinking I could go progressively faster.  The weather was cool.  There were lots of runners out.  Kept running into folks whom I haven't seen for a long time and wanted to visit.  So not much of a run; but all good in people building!  

10.5 in 1:44:58.   Was a little thirsty after the run.

6 circuits of Pfitz's core stability exercises.

Going to commit to Pocatello Marathon and Goblin Valley 50K this week.  :/

7 EZ with Carolyn, Wendy and Karen.  AP: 9:35.  It was cold when we started and perfect by the time the sun came over the mountains.  Faith Hope & Charity were soaring high over a crisp blue sky!  

Resistance band exercises for biceps, triceps, hip flexors and abductors.

Dreaded today's workout ~ 9 mi w/ 3x1600m @ 5K race pace; jog 50-90% interval time between.  Have not raced a 5K this year.  Had no umph in the legs.  Really pushed hard to near puke zone.  Seriously don't know how you people can run soooo fast.  Felt like an old old old lady today.

3 mi warm up in 28:35.  AP: 9:30

1600 in 7:27;  800 jog in 4:46

1600 in 7:32;  800 jog in 4:42

1600 in 7:28;  800 jog in 4:25

1.5 mi cool down in 12:50.  TT: 1:17:45.  AP:  8:38

15 min Pfitz stretching exercises

6 circuits Pfitz core stability exercises

Had a date night with hubby since he didn't have any meetings and the boys were going to Institute.  We went to see Letters to Juliet...total chick flicks.  The theater was filled with girls and a couple of sweet husbands! :)  I must have eaten 5 lbs of chocolate!

Today was supposed to be 5 recovery miles.  But my friends wanted to do their *long* run today since they're leaving town for the weekend.  We (Karen, her dog Sky, Wendy and Carolyn) drove down to the JRP at 6am.   What a beautiful morning!  We saw cranes, ducks, geese,  goats, llama, black cows, bulls and calves.  We shared inspiring stories of our sons' missions, tips on raising teenagers, back to school stuff.  A nice run on the trail w/ friends.  10 mi in 1:37:39.  AP: 9:45.  I think that's a doable AP for me at PCM!

Note:  The trail is opened on the south end all the way to the lake with p-o-ps and drinking fountains at Willow Park and at the model-airplane-park. 

Off to see Auntie Ruthie in Salt Lake.  She is not doing very well.  :(

5 mi w/ 10x100m strides.  TT: 42:41.  AP: 8:31

5 circuits Pfitz core stability exercises

7 in 58:59.  AP: 8:25.

5 circuits Pfitz core stability exercise

7 EZ with Wendy, Carolyn, Karen & Sky.  TT: 1:06:24.  AP: 9:30

Resistance band exercise for biceps, triceps, hip flexors and abductors.

Went out the back door this morning and what did I see in my yard?  A 3 points buck/deer!  He turned to stare at me.  When I said good morning to him, he pranced off across my lawn to the road and into the field!  Wish I had springs in my legs like that!  

I was looking for my hawks, Faith Hope and Charity, when running past the field on Bull River Rd and couldn't spot them.   On the return just as I was ready to turn down on 500 West, I heard a *queak queak*.  I looked up and saw Charity perched on a power pole in front of me.  I waved to her and she said *hello* (the same queak queak) back!  That was so cool! :)  Then 1/2 mile later running on 3200N, the south side of the field, I saw Hope perching majestically on the power pole right by the street that I was going to turn south on.  I waved to her; but she maintained her silence and just watched me run by!

Finished my run just as a flock of geese took off and flew east over the field in front of my house, the same field that the buck/deer was prancing to.  

I also saw JonA running past, glistened and focused.  It sure made my day to exchange hellos with him!

6.5 in 57:22.  AP: 8:49.

Ran up Suncrest Rd w/ the gang (Wendy, Carolyn, Karen, Sky) and a girl visiting from Vegas, Karen's baby sister.  Always nice to show off the beauty of my turf to new people.  Then I got to play host to the wifes of the bank executives from San Francisco and Denver.  We were on the 3 acre roof of the Conference Center in down town Salt Lake when the dark clouds rolled in.  Barely made it to the Tabernacle for the noon organ recital when a tornado-force-wind blew in.  It was so cold.  These visitors thought they were visiting Seattle!  :)  Finished the tour and visit with a nice private luncheon at Lion's House.  My feet are really sore from walking around in heels.  How in the world do these women wear heels all day long? 

6 mi AP: 9:30

Teena's baby pic is almost as *chubby* as mine:

Not feeling well this morning, woke up with a headache, sore achy body!  Debated whether to shake it off with a run.  Finally went out at 8:30.  Temp was in the mid 60s, sunny sunny sky.  Every step was painful!!! STINK!!!  Stopped every half mile to stretch!  Look at these painfully slow miles: 11:15, 10:19, 10:01, (last 0.2 at 9:47)  Sheesh, should have stayed in bed and slurp Slurpee instead! 

Forecast for Park City tomorrow says 57 at 6am and 74 at 10am, sunny w/ SE wind @ 8-10mph!  Looks like it's gonna be one long long long painful training run for me!!!!

GOOD LUCK y'all racing Hobble Creek and PCM tomorrow!  Off to tackle the errands!

Went to bed at 11pm.   Fever broke at midnight.   Skipped to the loo every 90 min. (tummy was a rumble jumble!)  Up & dressed by 4.  Hubby gave me a blessing before leaving for Park City.  Managed to down a yogurt, an overripe banana and Amino Vital (free sample).  I had lost 2 lbs overnight. 

Got to the Field House at 5:30 to pick up my bib (#494 in Chinese phonics = die a long death), GREAT!  Met up with LuzyLewis, Catherine, Maurine, Teena, RivertonPaul, Huans32 and MrsFit.  Saw cute AmberG and her beautiful mom.  Wished Amber luck in defending her title! 

Smooth, Teena, Amber & Toni inside the Field house.

A quick Kodak moment w/ RivertonPaul!  THANKS for hanging w/ me pre/post race! :)

Started with Cath & Luz who have had a busy week of moving.  We wanted to take it nice and easy.  Loved every second of running and chatting with them.  They stopped at the p-o-p around mile 4 and I never saw them again.  

The good lookin' Catherine & Luz. 

Around mile 5 a gal (wearing lime green) from my AG passed me.  I let her go.  The Rail Trail miles could be boring thus beneficial to run with someone.  There was also a pretty strong headwind.  I started chatting with two girls. Kelly & Ann, wearing pink (one in a tutu).  They're trail runners doing the Triple Challenge.  The chatting made these trail miles pass by fast. 

The aid station around mile 9 was set up in a parking area 50 yards away from the trail, what's up with that?  We skipped it.  Anyhow, it was good to see my hubby cheering.  At the mile 12 aid station, the pink duo stopped to use the p-o-p.  I needed to go too but there was only ONE p-o-p; so I wished them luck and ran on towards Poison Creek trail.  Hubby was there to cheer.  I asked if he bought pickles.  He said no.  O well, I didn't need it then; but hoping he would, just in case.

From there on out, I ran by my lonesome self.  The happy memory of my run with Teena on this portion of the course kept me going.  Had to dash off course to use the bathroom at the City Park.  That stop took 5 min.!!!!  DANG the rumble tumble tummy!!!  There was a guy flying an awesome kite at the park.  NICE entertainment!  

At the round-about I saw MrsFit.  Imagine my joy as she held out her hand to give me a lift.  I sure miss that girl!  Standing behind her was TomSlick.  We exchanged greetings and hugs.  They inquired if I had seen DonGardinero to which I replied negative!  We were concerned that perhaps he was lost along the trail in the dark!  Hope he found his way there soon b/c it was getting pretty darn hot!!!!

I kept my eyes on the lookout for Teena and any FRBs running down towards us.  As if on cue, there she was, my SSF flying down looking fresh and happy.   We side-fived which gave me the boost to march up the highest point of the course. 

I spotted my car in the middle of Deer Valley parking lot but no sign of hubby.  I later found out he fell asleep in the car.  Silly boy!  Can't blame him though, it's tiring to be paparazzi, cheer leader and athlete-manager! :) On the downhill stretch, a girl who's been leap-frogging with me asked if I had any iburophen.  I just so happened to carry a couple (b/c of the fever & headache).  I gave her the ibuprophen and took out an S-cap which I took at the 17.5 mile aid station.  I grabbed a wash cloth to put on my head/neck the rest of the run.  Did I mention it was getting warm?

The course was detoured this year, no running thru open mall or across skier bridge.  Instead we ran further on Poison Creek Trail then turned up towards the killer 8th St. hill.  EVERYONE walked here while the cute Flyers children handed out candies. 

Kept a controlled pace running down Empire St. and tried to psyche myself out on the undulating rolling neighborhood along the golf course.  Passed a lot of runners and gave them encouragement.  Picturing in my mind AndyB and Teena running the rest of these miles together made me happy.

Back on the bike path I was so looking forward to seeing my hubby.  There he was with a jar of pickles in hand.  He said he had to choose between some "sour dill" or "sweet midgets" at the store.  It was a no brainer which one *matches* me! :)   I chomped down 2 and took a swig of the pickle juice! :-}   The McPollin Barn was not the oasis like they had described.  By now I had already taken 4 gels and the only thing I could stomach was the juice from oranges.  They had none!  O well, I took a banana and another S-cap.  Had been diligent with my hydration at every station.   

I picked up the pace on the dirt trail and passed many runners.  At mile 23 the lime-green gal in my AG appeared.  I passed her and she never caught back up.  The legs felt great until the last mile when I started to feel twinges of cramps.  I kept repeating the motto: "smooth, fast, strong" over and over and stomped hard at any sign of cramps.  Took courage from my husband's blessing and the extra magic from the pickles.  With the roaring cheer of my friends, I safely crossed the finish arch upright, happy and satisfied.

Congratulating my SSF while she called her dad to tell him of her AG win! :)

SO HAPPY AmberG gracefully defended her title, my SSF won her AG and RivetonPaul also placed in his AG.  I am happy with this run.  With this year's warmer and windier conditions and not feeling well my time is only 4 min slower than last year.  Today, more than 36 hrs later I have no soreness, just some tightness after driving to Logan to take my baby to USU.  Now onto Pocatello in two weeks then SGM!!!! 

Picking up the *goodies* on stage:

Slept in till 6:30.  The house is so quiet with my boys gone off to college.  Ran with the 3 ladies (W. C. K.) and  K's dog at nice conversational pace.  No pain!  Just a little stiff!  It was windy and cool, blue sky.  Is Fall coming soon?

Beautiful cool crisp morning!  5 EZ recovery AP 9:56.  1 mi barefoot on TM.

6 circuits Pfitz core stability exercises.

Checked the PCM official race results and found that the two ladies in my AG who ran sub 4 were actually Halfers...so I got 2nd AG.

Really want to do a moonlight run again!  :)

 ********

Floating along my 5K loop w/ the companionship of my moonlit shadow...to the symphony of crickets...cooled by gentle summer breeze...breathing the scent of fresh cut hay...PURE JOY!!!!

Busy day.  When we drove home, the big bright round yellow moon was rising over the mountain.   Couldn't wait to go for a run.  Tried to convince hubby to jog with me...he called me *crazy moony* and said it's too dangerous.  To put him at ease I carried mace.  Borrowed Allie's idea to run in crocs.  My feet were loving it after being in heels all day.  It was a warm night so I called it quit after once around the block!  So fun!

These Crocs are 3 years old.  I wear them everyday.  Got them at WRC for $10.  Sz women XS.  Don't think I can run them on hills though...unless I don't mind loosing the big toe nails.

3 warm up miles in 28:32.  AP: 9:30

3 x 1600 @ 5K pace w/ 800m recovery jog:

7:23 (4:55), 7:20 (4:45), 7:12 (4:40)

1.5 cool down miles in 12:25

9 mi in 1:16:52.  AP: 8:32.  Nearly a min. faster from the same workout 2 weeks ago.  Felt good to feel the heart pounding and lungs burning!

6 circuits Pfitz CSE

*******

Going to see Lion King tonight! :)

7 mi w/ 7x100m strides.  TT: 59:31  AP: 8:30

Splits: 9:37, 8:58, 8:34, 7:35 (strides), 8:06, 8:30, 8:11

Drove to Staci's house dark and early w/o getting lost...so proud of myself! :)  We ran on the JRP southward from Thanksgiving Point.  She showed me the detour around the 2100 N trail closure. 

The rain last night made it humid and intensified the smells of the farm country.  The sunrise was spectacular!!!  We literally saw silver linings on the clouds over the mountains with glorious orange and soft pink sun rays peeking through.  I love living in Utah.  Lots of migrating ducks and geese flying over head.  The parkway was busy with boy scouts,  lots of cyclists and a few runners.   Felt tired around mile 10 so took a gu and revived shortly after.   A nice easy chatty run.  AP: 9:48.  I LOVE LOVE LOVE RUNNING!!! :)  

6.5 with Wendy & Karen.  3.5 barefoot.  All EZ.  Didn't get struck by lightening or drenched by downpour!  Nut'n too exciting!  Still having love affair w/ running!

6 circuits Pfitz CSE.

7 EZ w/ Karen, Sky & Carolyn.  Karen is training for her first Half at Spanish Fork.  She is doing so well.  I may just show up to run w/ her next Sat.  I Saw Faith Hope & Charity and pointed them out to my running partners!  :)

Interesting to see the progress being made on the SR 92 construction.  I had not run on the canal trail this whole year due to the construction.  I'm seeing some major sound walls being erected north of the trail.  I hope that means the trail will be graded, perhaps even made into a parkway.  Can't wait to see its completion.