Each Day Is a Gift

Only had time for 3.  

4 circuits Pfitz CSE.

Fun day started out with delish homemade whole food breakfast w/ former presidency; ended the day w/ concert and laughs w/ my best friends!

We sat too far away for me to see what Sheryl Crow looks like.  Now I know:

A nice run w/ a little bit of everything: gentle downhill, 10% grade uphill, dirt trail, fartleks, plyometric (jumps over tall weeds) w/ K, W & C.   5 miles into the run, felt pain on the left quad, shin and hip flexors.  May not run tomorrow and MUST take it easy at Pocatello on Sat.!

Then we went to Cafe Rio for take out and had lunch w/ Mary at the HS.  We missed running w/ Mary all summer.  Last year, we trained together for her first marathon at TOU.  This summer she started working and now has a full time job at the HS.  Time passes fast and friends are precious!  So blessed to have such strong strong valiant women in my life! 

*****

Stretches (man these legs are tight and sore) while watching this movie, Racing for Time, an inspiring story of a corrections officer changing lives of these young women criminal convicts of the Texas Correctional Facility for YM.  They turned their lives around behind bars by running, training and eventually forming a multiracial track team, qualified and went on to compete with other HS teams.  A very inspring and heartwarming show!

Day before

The Pocatello Marathon is a sweet little marathon with a BIG BIG heart!!! Lowell (who's from Pocatello) tried to get me to run it for the last three years. When I found out Doone (Rhett's sweet wife) was going to run Pokey as her debut marathon, I decided to do it so I could *run in her footsteps*. The weekend fun started with my sweet hubby taking Teena, Kathie and I to lunch at Maddox on our drive to Idaho. As soon as our arrival to our hotel we were treated like royalty w/Lowell giving us our schwag bags: a backback complete w/ a luggage tag, sack of potatoes and hashbrown mixes. He then gave us a mile by mile narrative as we drove the course.  Do you know why they call it *Running the Gap*?  That there are magic at mile 11 & 12?  Where to spot the Portneuf Pyramid and where the Three Lamanites'magnetic power secret hiding place was? Where you might spot a cougar, wild turkeys and Little Ireland? Well, you'll have to run it w/ Lowell to find out.   That evening we were invited by Doone and Rhett's friends' (Leslie & Ross) house for dinner. If it weren't for Teena's KT-taping the guys, I seriously did not feel like I was going to a race!!!

The race

The course was like a U shape in design making our hotel location within 10 min drive of the start and finish. Lowell picked us up from our hotel at 5:30. Got to the start with enough time to meet/greet his friends and do the p-o-p thing. Lowell and couple of girls were the last to hand off their backpacks to the UPS guys (Yes, its a UPS truck w/ nice shelves). We were the last to cross the start mat, about 1 min after everyone (350 marathoners) left. The first two miles were the REAL downhill miles. We took it nice and easy, speed-walking with Yolanda Holder, enjoying the cool crisp dawn. The sunrise was made spectacular with fluffy clouds illuminated by hues of soft pink/red sunbeams peeking through silver linings far to the east. We sang and laughed and tried to coax people to run w/ us as we passed them. I hope they weren't annoyed by our friendliness.

Pokey is organized with Full, Half, 10K, 5K and Kid K on the same course w/ staggered start times (Full @ 6:15, Half @ 8) finishing in the same park. Teena's goal was to make it to the Halfers before they start. Hubby drove Kathie to the Half Start and cheered everyone 'till I got there; then he would drive and cheer along the 2nd half of the course. It was tiring for him to keep track of all my running friends, safely maneuver around runners, spectators and traffic. The first 12 miles were on winding canyon roads w/ such beautiful scenery of pines, aspens, streams, ponds, green fields and hills that makes one breaks into songs, (exactly what Lowell and I did w/our own silly lyrics). We crossed the half @ 1:57:20.

Once we entered the town of Inkom, the course flattened out and the temp rose quickly; but we were blessed w/a nice cloud covering 'till about mile 18. We passed many halfers on this long stretch along Hwy 91 and the rail road. Many runners would find this a mentally challenging long straight stretch w/ a long hill at mile 17 and a mean one before mile 20 going up under the Freeway. Thanks to Lowell's pointing out the ancient Lake Bonneville shore line *waves* and the surrounding Bassault formation I was able to enjoy the scenery instead of looking at the long road ahead. The aid station volunteers were WONDERFUL! They had mustard packets for me, with the relish packets (provided by Teena, delivered by hubby), the only thing missing was catchup and hotdogs! Lowell was constantly encouraging the Half marathon walkers as we passed them. The highlight was running into Rita (Metermaid) and her sister. We did a ton of visiting as Lowell is the most popular guy in all of Pocatello.

To the finish

Around mile 22, Lowell urged me to leave him. I tried to entice him with the promise that Larry has his Dr. Pepper waiting at mile 23...he didn't take the bait. I finished my race strong, upright and happy with my last split @ 8:30. The magic at mile 11 and 12 came true with my fastest splits @ 8:15 & 8:12. My time was 4:08:00 and ended up 1st in my AG. The post-race feast was AMAZING! Besides the usual ice cream bars, chocolate milk, milk, juice, bread, bagels, banana, oranges, gatorade, etc....they provided a REAL meal of fresh baked Idaho potatoes w/all the toppings and BBQ pulled pork sandwitches. WOW!!!! The medal and ribbons is the biggest and best of all the previous 22 marathons I've run!!! Shhh!!! Don't tell Boston!    It was fun meeting some of the FRBs, jtshad, Bill Mandler, Barry Smith...can't remember who else.

Rhett, Kathie and Leslie (Doone's friend) waiting for the Half to start

 Ross, Leslie, Kathie, Doone, Rhett, Smooth, Teena at the finish

******

Dale, Yes, Lowell is for real!

Here's a pic of him running couple steps behind me at Pokey! 

 Here's Lowell running on my Ragnar team last year!

Maynard, here's a pic of the medal & ribbon w/ a $.25 coin for comparison.

 A wonderful DATE DAY with my honey on Labor Day!!!

A nice morning walk w/ my sweet hubby to Kneaders for breakfast.  Then we went to the SNIAGRAB (bargains spelled backward) at Sports Authority...bought some new skis & equipments for our return missionary son and a new parka and gloves for me.  Then we went to see the movie "Salt", wow, one tough *Jane Bond"*.   I love the foot chasing scenes...she really pumps those arms wearing trench coat w/ back pack and all. After the movie we went to my favorite store, Wasatch Running Center to shop for trail shoes.  They don't have my size, dang!  I also tried on some FiveFingers.  Those things are cool.  I almost bought a pair!  We finished the date w/ dinner at hubby's favorite pig-out joint, the Upchuck-a-Rama!  Spent a quiet evening at home watching football!  So yeah, hubby was successful in keeping me from running today!

Nice recovery run with Wendy & Carolyn.  Cool calm morning.  I wore the CWX tights to help w/ muscle recovery.  Just little tightness on the quads, otherwise no pain.  AP: 10:00.  

6 circuits Pfitz CSE.  

No running!  Nada exercise!  Here's an article that makes me feel less guilty!

http://online.wsj.com/article/SB10001424052748704855104575470213241311890.html?KEYWORDS=Why+Trainers+Say+Slow+Down

Visited with my friend of 31 years.  Her mother passed away recently. 

Went to temple w/ hubby and the presidency and their wives.  Then we all went to Olive Garden for dinner.  Ate 6 bread sticks, 2 servings of salad, chicken nocchi soup and the scrumptious shrimp & crab tortellini.  SOOOO GOOD! 

Read Alma 7 this morning.  I love this chapter which talks of Christ's atonement and the way to inherit the Kingdom of God.  I soooo need to work on those virtues:  purity, humility, faith, hope and charity.

Ran w/ Wendy & Carolyn.  Got sprinkled on a bit but escaped the windy storm.  Got a friendly *offer for ride* by JonA...sure put a smile on my face!  AP: 9:30  Splits: 10:13, 9:37, 9:23, 9:32, 9:16, 7:52.

6 circuits of Pfitz CSE

The quads and hip flexors are tighter than tight!!!  Kills to foam roll! :(  Lots of stretching!

I LOVE everything about this race, the course, the organization, the hometown feel w/ great friends!  It was made more special today as MichelleL smashed her own record setting a new course record!  She is one classy AWESOME AMAZING WONDERFUL athlete!

Last year we had a group of 8 from my neighborhood running.  This year we recruited a new comer but she got some bad heel pain and had to DNS.  So bummed about that!  Still feeling some residual soreness from Pocatello, I had no expectation/goal.  If Teena hadn't worked magic on my legs 36 hrs earlier, I'd have sat this one out.  Thanks SSF!

Wendy, Carolyn and I got to the start shortly after 6.  MichelleL parked next to us.  Teena and I got to the registration table at the same time followed by Maynard, Running Utes & his wife.  Lowell found us at the p-o-p line which was LONG b/c  the park bathroom was locked resulting in a 19 min delay start.

Starting temp was in the 40s w/ a strong E wind.  We lined up together.  Teena botled out within the first 0.1 mile.  I hang with Marci Wood (a 27 yo whom I ran w/ most of the miles at Ogden and UVM) for the first 2 miles.  At mile 1 Tyler, a nice 22 yo BYU student, latched on and we ran the whole race together.  This was his first Half (he'd run triathlons and the Ragnar).  He said he liked my pace!  I think he was shocked when he realized I'm old enough to be his mother. 

Saw the two leaders running side by side on the opposite lane at our 5+ mile.  Then came MichelleL running so fluidly by.  WOW!!!   We hit the highest point of the course around mile 6.5 and passed 3 girls one of whom know McKenzie who was cheering at the T intersection.  There was an awesome guy playing wonderful songs on his Saxophone for us as we turned up the hill.  I later found out he's Lowell's 78 yo brother!  VERY COOL!

I thoroughly enjoyed running with and talking to Tyler.  He would ask about our time at each mile marker.  Such a cute kid!  With 5 miles left to go he asked if we would come under 2 hrs.  He was elated when I told him we would finish sub 1:55.  My time last year was 1:53:00.  I thought perhaps I could come close to that (well...stinkin' 27 sec shy).  He was doing a great job staying w/ me stride for stride. 

With a little less than a mile to go, I heard Lowell coming from behind.  Then he passed me!  What!?!!!  I asked if he cheated!  He had crossed the start behind me b/c he had to retrieve his Garmin from his car when the race was starting.  Dang!  That totally deflated me to be geeserized!  I had nothing left to chase him down.  Luckily Teena came back to get me with 0.5 mile to go.  She and MichelleL pushed me to catch the girl about 20 yds ahead.  I couldn't catch her.  Then Tyler started pouring it on to catch her.  So I had to catch Tyler but coming in 2 sec behind him. 

Here are the splits comparing w/ last year's on the left:

1.  8:23     8:31 (too fast for a cold start)

2.  8:32     8:23 (stiff headwind)

3.  8:41     8:46 (headwind and no one to draft off)

4.  9:08     9:01

5.  8:32     8:54 (cheering wildly the fast guys/girls)

6.  9:31     9:16 (pleased w/ the uphill effort)

7.  8:58     9:03 (quads protested, gu'd just before mi 8)

8.  8:36     8:28 

9.  8:27     8:33 (sun in the eyes, watching traffic)

10. 8:42     8:37 (missed couple of tangents b/c of traffic)

11. 8:41     8:47 (leg cramps threatening)

12. 8:28     8:34 (running scared w/ charlie horse ready to hitch a ride)

13. 8:12     8:25

0.1             7:15 (THANKS to Teena & Michelle)

So so so so proud of all my friends.  Teena course PR'd and took 1st AG!  Lowell walked away w/ 2nd AG.  Wendy PR'd by over 2 min & took 1st AG.  Carolyn PR'd by over 13 min!  Maynard course PR'd by 11 min!  Marci Wood also took 1st AG!  A good day indeed! 

Now I need to do some serious recovery!!!  :)  Off to get ready for Stake Conference!

Did nothing for recovery over the last 48 hrs, STINK!   

2 miles w/ Wendy & Carolyn, 6 more by myself.  Dead legs.  Focus on quiet feet.  AP: 9:30.  

6 circuits Pfitz CSE.

Foam rolled like crazy, OUCH! 

Tonight the legs felt like they're on fire! :(

Teena told me to do yoga last night before bedtime.  It really helped.  Slept well.  Got a late start due to numerous interruptions so it was getting warm.  Luckily I was blessed with a nice cloud covering the whole run.  :)  Lead legs.  Drank water at the elementary school, Gu'd at the fountain of youth.  AP: 9:50

Ran to Alpine via Suncrest Rd.  The mountains already ablaze w/ changing colors, red maples, golden scrub oaks and aspens.  Just in time for our hike tomorrow...so excited!   

Stretch, ice, foam roll are in order today.

Had sooo much fun hiking the trail from Brighton to ridge above Lake Katherine with Wendy, Diana and Diane.   I ran where the terrain is safe. :)

L to R Diane, Diana, Wendy

Mama & papa moose

Taking a lunch break at Lake Katherine.  L to R Wendy, Diane, Smooth, Diana

Lake Katherine

Above Lake Martha

Warm up miles w/ Wendy & Carolyn.  5.25 AP: 9:37

6 x 800 w/ 400 (RI):  3:45 (2:29), 3:47 (2:26), 3:43 (2:30), 3:44 (2:28), 3:43 (2:29), 3:42

0.75 mile cool down @ 8:55.

6 circuits Pfitz CSE.

Schedule says to run a 8-10K tune up race tomorrow.  I think I will do an EZ 5 recovery instead then run last half of TOU on Sat.  Total mileage this week around 53.  

Will bring it down a notch next week w/ one VO2 max workout of 3x1600m @5K pace.  Next week total mileage: 43.

Week of SGM will be all easy w/ couple of mp miles early in the week.

Went up to Park City last night to be with hubby for his work.  Stayed at a very nice suite in the Canyon Resort.  Had dinner at Ruby Tuesday.  Slept in this morning.  After a light breakfast drove to Kearns Blvd to access the Rail Trail.  Bad choice.  Part of the trail was detoured onto a upper trail, a single track mountain bike trail.  Ran 3 miles on that.  Then the road construction totally blocked the way to Poison Creek Trail so had to run all over Park Ave junction on side walk and busy traffic.  Should have run on the trail parellel to SR 224 instead.  6 miles AP: 10:00.  Lots of walking and shopping in the afternoon and evening...tired feet!

I'm writing this as a personal journal...too long...so please skip it and just enjoy the pictures!

Running the last half of TOU2010 with friends!

I have the most supportive hubby in the world.  He drove me to Logan dark and early this morning.  We got to the mouth of Blacksmith Canyon at 7:45 am.  It was very windy and cold.  Hubby wanted to stay in the car.  I didn't want to miss anyone; so proceeded to walk to the turnoff by Hollow Rd.  It got too cold so sat inside a stranger's car (she was waiting for her husband who was a two times SGM overall winner years ago) till the motorcade came down.  It was cool to see the two Kenyans running by.  Hubby had to leave so I gave him my jacket...luckily I had two thin airline blankets and arm-warmers (men dress socks with a hole cut out for the thumb) to keep me warm.

Without my driving glasses it was hard to see the faces of the runners...but did recognize Sasha and a few FAST bloggers.  The most exciting moment came when Allie Scott floated down the canyon...so fast...so smooth...so joyful...champion all the way!!!

Sorry this is so blurry...that's pretty much how my eyesight was too! :)

 Allie flying down the canyon!  :D

To stay warm I jogged up to mile marker 14 to cheer then jogged back down.  Saw MichelleL and chatted briefly 'till she spotted Aubrey whom she paced to the finish. 

Michelle in her *river-soaking-shorts* and cute smile!!! 

Saw my friends Wendy Clark and Emily Hansen.  Ran with them for a little bit.  Then saw Pron8r and we jogged down to where Cougar was standing and freezing.  Soon Brent Zimmerman ran towards us.  Pron8r paced him to the finish. 

Emily Hansen in blue.  Wendy Clark in red shorts.  They finished in 3:28:04.

Cougar freezing and Pron8r w/ gloves on.

Brent in red coming towards us. 

At 9 o'clock when Maynard hadn't arrived, I panicked thinking I have missed him.  Saw a boy wearing a *Live* red shirt flashed by couple minutes ago and wondered if that was him.  Stink to have old lady eye-sight!  I asked Cougar if he'd seen Maynard and he said: "No, but he should have been here by now."  What to do? 

I decided to chase after red shirt guy.  When I realized that wasn't Maynard I called his cell...no answer.  Then ran into Abby Hawkes who was pacing her father.  I ran with them to mile 16.25.  I asked what his time was at the half...1:55.  Did a quick calculation and realized perhaps I had jumped the gun too soon.  Luckily Maynard called me shortly.  I ran back to meet him.  But then I ran into my friends Marshall and Kirsten Buker who seemed to be struggling a bit.  So I ran with them to mile 17 then called to make sure I hadn't missed Maynard.  I wished the Bukers luck and ran back to meet Maynard.  Third time's the charm, there he was with outstretch arms like an airplane.  He was looking GOOD!

Maynard is AMAZING!!!  He is my hero...a true tough stud!  I had sooooo much fun running with him!  He did not show any sign of hurting...no complain...a trooper all the way!!!  I have gained extra extra admiration for him!  He finished his 44th marathon soooo STRONG despite being sidelined with an injury in June!!!!  THANK YOU Bradley for letting me tag along.  You're a great friend and inspiration!!!

Others were walking up the hill...NOT Maynard!!!!  He owns that course!!!

Looking good, studley Bradley!!!!

Just after mile 24 we passed this cute girl walking.  I hooked arms with her to run w/ us and recognized her as one of my viola players in the youth orchestra that I managed few years ago.  She was in tears.  I ran with her a little bit.  I am sooooo proud of her!!!

Here's Caryn Jackson crested the last hill finishing her very first marathon in 4:23:10!!!  YAY!!!  Who's that cheezy Ragnar shirt walking!  The camelpak guy had this annoying heel tabs on!

Maynard sprinting to the finish!!!!  What a speedy stud!!!! :)

Hubby met me at the bleachers and immediately told me Allie had won!!! We were sooo happy for her!!! Wish we could've stayed to congratulate our friends. :(  But we had to high tail out of there so I could go see my son at his apartment at USU.  He had been sick all week.  Then I had to hurry back to Salt Lake for a bridal shower in the afternoon and the Governor's Gala at 6pm.  It was a fruitful busy day!

Wish I could've worn Crocs to the gala...stink!

7 mi w/ 8x100m strides.  TT: 1:00:37  AP: 8:39.  Felt good about the strides.  

6 circuits Pfitz CSE.

Foam rolled the quads.

4 recovery in 36:59  AP: 914.  Definitely needed the recovery.  Soooo tired!

8 mi w/ 3 x mile repeats @ 5K pace jog 0.5-1.0 mi recovery.

2 warm up mi 10:36, 9:33.  Lightning and thunder approaching.

1st interval @ 8:08, more like LT pace.  Totally drenched by a heavy rain/hail storm.

RI 1 mi @ 9:16.  Tried to dodge floated storm drains.  The rain is blinding.

2nd interval @ 7:32.  Running like a mad woman w/ stinging eyes.  So FUN!

RI  0.5 mi in 4:52 (9:10).  Going east away from the rain clouds.

3rd interval @ 7:28.  Really pushed the pace.  Felt hard and forced.

RI 0.5 mi in 4:17 (8:59).  Soggy feet.

1 mi cool down in 8:40.  Hurried home to get out of the wet shoes.

TT: 1:10:48   AP: 8:25

Stretch.  Foam roll.  OUCH!

Yoga.  Epson salt soak.  Aaaah!!!  :)

5.5 EZ recovery with Wendy & Carolyn.  AP: 9:34.  Got to get more sleep!

Beautiful sunny cool Fall day!  Haven't seen my hawks the last few days!

6.5 EZ, AP: 9:29  Perfect weather.  I think my hawks flew south to winter over in St. George.  I will have to look for them next weekend.  :)

6 circuits CSE.  Foam rolled the quads before and after.  Definitely still some tight knots there. 

Have a GREAT weekend everyone!!!  Looking forward to tomorrow's run!!! :)

FUN FUN FUN RUN w/ the chumps on Porter Rockwell Trail.  Gotta love PR trail.  I seem to run that trail every Sat. before a marathon.  It was fun to see everyone (Teena, RivertonPaul, Allie, Stephanie, Kathie, Kimmy, Maynard, RAD, Huans32, TomSlick, RunningUtes) there and got to meet Vinh in person.  Then we went to Eienstein Bagels for breakfast afterwards.  Everyone was in good spirit and excited for SGM next week!

THANKS RP for hanging w/ us the first mile!  I will try real hard to heed your advice.  Can't wait to see you PR next Sat.!  THANK YOU Kathie, Kimmy & Maynard for keeping me company.  We beat the sun and was FREEZING afterwards.  :)

Splits for future reference...didn't start Garmin until mile 2:  9:40, 9:29, 9:38, 9:24, 9:02, 8:45, 8:42, 8:39, 8:48, 8:44.  AP: 9:05.  

I did it!  I conducted/directed my very first choir performance at Sacrament Mtg. today.  I was sooo nervous at the warm up practice before church started...only two men showed up... the pianist made mistake in her solo interlude...only one soprano came...I forgot to do the "cut-off".  The music stand was wobbly.  I had my good friend, Dianne (who's the music chairman and sings alto) to say a prayer before practice.  

I was also the chorister during the meeting.  I kept praying and praying that the Spirit would help us.  Our number, How Great the Wisdom and the Love, happened to fit perfectly with the sacrament's talks on the Atonement.  When it was time to sing, a whole bunch of people came up to the choir seats.  I was blessed with a calm feeling!  The choir sang with dynamics and most importantly w/ the Spirit.  My eyes started to well up w/ tears.  I got to experience the answer to Dianne's prayer in a timely and wonderful way! 

I have a testimony that the Lord will bless us in our capacity to serve.  I have no training whatsoever in music or choral conducting.  I had to watch a video clip of *how to conduct music*.  I can't sing or play the piano.  I am learning and finding joy in this new calling as my ward's choir director.  I am so grateful for His blessings and patience with me! :)

SEVEN & HALF hours...the most sleep I've ever gotten!!!  YAY!!!  Ran the first 3 miles with Karen who had developed bad heel pain the week before Spanish Fork 1/2 & DNS.  We stopped at her house and talked then I finished off the run by myself with couple of mp miles.  7.25 in 1:08:50. (10:13, 10:13, 10:02, 9:49, 9:10, 8:50, 8:32, 7:45) 

Something sad sad happened.  I saw one of my hawks...I think it's Charity based on the vicinity of where her dead body laid.  On the way back I picked up a feather.  Wonder if I should go back to bury her?!  :(

Lower legs were tired and achy last night perhaps b/c I didn't wear compression sleeves for the run yesterday plus did a lot of walking in the afternoon w/ VT.  Debated whether to run when Karen and Wendy bailed but Carolyn needed company.

6 sluggish lead leg miles w/ the pleasant company of Carolyn!  We ran the reverse bench loop.  AP: 9:38.  Felt very tired and cut the run short.  She reminded me that I had a similar icky run the few days before Pocatello so no worries about SG.  Hope she's right! :)

6 Pfitz CSE.  Foam roll.  Ouch!

**************

My SSF sacrificed her study time to work on my legs!!!  I am the luckiest girl to have such a dear dear friend to take such super super nice care of me!!! :)  Legs felt soooo much better!  THANK YOU SSF!!!  I owe you big time!!! Hope you were able to get everything done that you needed to attend to!  I LOVE YOU!!!

Did the 5K loop w/ Carolyn & Wendy.  No watch.  Off to visit teach and take Carolyn to lunch...it's her 40th birthday today!  

Just a little run w/ Wendy & Carolyn to keep things loose.  Foam roll.  Epsom soak.  :)

Laundry, shopping, pack, go to bed early.   Hydrate, hydrate, hydrate.  It's gonna be a hot one on Sat.  :P