Each Day Is a Gift

I had not run a single mile since SGM08 10 days ago.  I had so much fun walking with my friends and went on a Fall hike to Horse Tail Falls in Alpine last Thursday.  Yesterday I went to the hospital for a colonoscopy, Dexa scan and mammogram...the works. 

Today I am so ready for a run.  I had no plan, just out for an easy 5 miler.  I wore the CW-X insulator since the temp was in the low 30's.  First mile was a warm up at 9:40, average pace at 8:54, with the fastest mile at 8:37. 

I am in a "re-group" phase having come off of a heavily scheduled race year.  I have run 6 marathons in the last 6 months starting with Boston and ended with SGM.  I have run a total of 12 marathons since Oct 2005.  My next goal is to BQ again at Boston 09.  I'm looking for a new and improved training program.  Meanwhile, just enjoying the free-spirited runs on these Fall days.

Late getting out the door.  Did an easy 4 miler before heading to the women lecture series.  Sunny, T- 38, breezy easterly wind, wore CW-X tight, l/s, magic gloves.

Warm up mile - 10:27, picked up pace to 9:14, 8:57, finished at 9:05 for a cool down.  AP @ 9:26, HR 170.

Yoga tonight if not too late after son's football game, Lehi vs Spanish Fork.

It's my b'day today.  Can't believe I didn't go for a run.  But what a day of celebration w/ friends and hubby.  Wouldn't change a thing.  There's always tomorrow. 

My girlfriend called, wanted me to run her long run w/ her this morning.  I was so proud of her in completing her first marathon at St. George.  She's still on cloud nine.  What a glorious morning, couldn't ask for more, running effortlessly and talking the whole way.  We could've gone for more but the kids are home from Fall break...mom, don't leave us!!!

Easy 6 miler in 1:02 with hills average pace 10:20.  HR150 

Today was a very busy, heavily scheduled day.  Normally I would get my run in first thing in the morning.  It didn't happen.  I rarely miss a Saturday run.  So I went out (against my hubby's wish) for a late evening run, something I've never done before. 

I was hoping there would be moonlight to illuminate the road.  No such luck.  The first warm up mile was partially lit with neighborhood porch lights.  I wore a flashing necklace.  When there's no street lamp light, I'd turn it on when I see or hear oncoming traffic.  Wonder what the motorists thought when they saw a crazy woman running with flashing lights.

The second mile was run on a brand new road which lead to the yet-to-be-opened Super Smith Market place.  It was pitch dark, and I've never run there before.  I felt relatively safe since the road is new, there should be no pot holes and I ran in the middle of the road following the double yellow lines.  The rest of the run was uneventful in the area I'm very familiar with except I didn't know that it would be that dark at night by the canal.  

I find it interesting when you're running in still darkness, your other senses seem to be more alert.  I could smell a variety of dinners, in particular the charcoal grilled ones.  O yeah, it's weekend backyard BBQ.  I also smelled laundry soap from dryer's vent.  Then there's the smell of cut hay and manua.  I've never heard so many barking dogs before.  I ran these same neighborhood during day light umpteen times and never knew that there were dogs living in those homes.  Dogs must be on alert more at night in guarding their families.  

6 miles in 55:30, AP @ 9:18, HR 160.  Splits:  10:10, 9:29, 8:54, 9:10, 8:44, 9:04 

Right calf and left knee were a little tight four miles into the run.  They are fine post-run with stretch and cool down. 

Wendy called and wanted to know what my training plan was.  I am still figuring it out..  Meanwhile, I want to run at least an hour everyday, throw in one long run of 2 hrs and rest on Sunday.  I want to build my base miles up again before putting in any speedwork. 

I got the feeling she's all recovered and ready to bump up her training.  I figure this is a good time to see where her fitness is.  She ran a 5:08:xx at St. George.  I know she can run for an hour no problem.

I took her on a fairly flat 6 mile run.  Her 16 year old daughter joined us for the first 3.5 miles.  I kept us on a 10 min pace.  It was a nice easy run.  Other than the "numbing/tinkling" on the balls of her feet, she was doing great at that pace.  We've got to figure out what's wrong with her feet. 

6 miles in exactly 1:00 hour.  Will do some yoga tonight. 

******

Did the core workout from www.beginnertriathlete.com link that Teena posted last week.  Thankfully no one was looking.  Great fun.  Does that make me a closet athlete? :)

Should have gone out early when it was calm.  By 8 am, it was cloudy, T in the low 40's, no problem..., but the WIND.  Holy Toleedo, I don't know what the wind knots or whatever you call the measurement...it must have been howling at 50 mph from the north.  For every 3 steps forward I was blown back one step.  I didn't have my sunglasses or beanie on.  I'm still trying to get sand/dirt out of all the oracles on my face: nose, ears, eyes, mouth, eck!!  Now I know what my sons in Iowa and Chicago face when they train in their windy "tornado alleys".

I had planned to run a progressive 6 miler.  It didn't happen.  I'm sure the "running head-on into an invisible wall" and the "trying to run straight with the sideway pushing cross wind" was equivalent effort to a fartlek workout.

5.25 miles in 47:50  Average pace 9:06  Splits: 9:23, 9:05, 9:08, 9:45 (slight uphill into a fierce northly headwind) 8:15 (aided by tailwind), 8:44.

Thought I give the 6 miler progressive run another try today.  Went to bed way late with teenage discussions (ok heated debate over football priority).  Anyway I woke up with arthritis pain, that can only mean one thing, the mercury outside must have dipped in the low 30's. 

First mile warm up took a lot slower than I wanted, 10:30, wondered if the cold's going to bring on the asthma.  Mile two was done in 9:40.  At mile 2.5 I saw Mary running towards me.  Mary is Wendy's soccer-mom-friend.  She used to coach my son's Jr. Jazz.  Anyway I have been trying to get her to train for a marathon.  She is running, woohoo!  She asked if she could join me.  Of course!  She has a million questions about marathoning and on juggling a busy life.  It was good therapy for us.  Mile 3 was 8:57.  Mile 4 did not go faster, as Mary was slowing and had to stop to adjust her shoe laces, split was 9:02.  Mile 5 was 8:55.  Mile 6 was done in 8:44.  Not bad for carrying on a conversation the whole time, and I could even think straight, and hadn't had breakfast yet. 

At mile 6, I told Mary I'm going to kick it in for the last 0.2 mile.  It's supposed to help me learn to finish strong.  Wow, she followed.  Garmin showed we did that in a 7:05 pace.  Finished that 10K run in 55:55.  Not my fastest...but I love that number, 5555 - I'm ALIVE!!!

We stopped right in front of Wendy's house.  Wouldn't you know it, Wendy was just coming out to run her 3 miler.  So, what did we do,  we ran together till Mary got to her car and I continued on with Wendy at our usual 10 min. pace for another 2.75 mile.  I love that I could be flexible with my training right now.

Am/Pm yoga 36 min. 

Core abs work out Around the World 10-15 reps .

Upper body weights 15 reps.

Around the Clock lunges 12 reps.

Wall sit 3x15 sec.

Calf raises single 15 reps, double 30 reps.

Another 6 maintenance miles today.  Wore l/s, jacket, gloves and tights. T- 32, no wind.  Had a yogurt and water before heading out.

Not only could I see my breathe this morning, I could hear it, wheezing my way up that hill before mile 3.  Don't want to use inhaler yet, my lungs will adjust.  Not sure why my sitting bone hurts, could be from yesterday's workout.  I'm sure that too will pass.  Arthritis: 3

Splits:  9:52, 9:42, 10:27, 9:17, 9:15, 8:38 

I was so excited about this Sat's run that I didn't sleep a wink.  Mark must have worried that I would sleep thru the alarm.  He called me twice before 5:25 am.  He's the most punctual guy I've known.  He had my seat all warmed up when he picked me up at the hotel.  THANKS Mark!!! for chaufering me around and the nice visit.

We got to the JRP and waited for the Chumps to arrive.  Met Lora, Gene, Rick, Darin (Teena's new bishop) and SO GOOD to see John (Teena's bro.) again.  We started off together at an easy conversation pace.  Teena, the future Olympic Female Athlete, got inpatient and took off with Mark.  I was happy running with John and Darin.  At around mile 3.75 Darin had to take a pit stop.  I was glad that John stayed with me 'cause I didn't like running in the dark by myself.  We were running around average 9:20 pace.  It was fun talking about his first marathon last year.  Darin never caught back with us. 

At mile 5 John wanted to turn around to make it a 10 miler.  I took a total of 14 oz. HEED.  I was surprised that John hadn't drank any.  At around mile 5.5, Teena and Mark caught up with us and we ran back together and found Darin with Tao.

While waiting for Rick, the Sub-for-Santa-5K organizer, I took a Gu.  Everyone was talking about how fast to run this 5K.  I wasn't going to run it 'cause I was having arthritis and tendonitis pain.  But standing, waiting and freezing was worse.  So at the last second, I had Rick put "Smooth" down on his clip board and off we went.

Teena went with the boys, Mark, Gene and Rick.  I kept an eye on them 'cause I didn't know the course.  After crossing the first bridge, the trail forked, I couldn't see the lead pack.  I took the right fork, turning back to ask if it was right, no reply.  When it dead-ended to a road, I realized my mistake and ran back.  I could see 5 or so runners with one girl in pink who had gained the advantage since I took the wrong turn.  There were also lots of people on the trail and not sure if they're in the race.  I had to stop to pick up the tickets the race organizers had dropped.  

I wanted to make up the lost time so I gradually reeled the runners in.  At the turn around, Rick was there to give out tickets, I had regained my lead.  It was fun side-fiving Mark, then Teena as they sped by.

At around mile 2 the trail forked in a sorta round about.  I took the left fork, remembering that was where we ran earlier in the dark.  WRONG one!!!  the right fork is shorter as I soon saw the girl in pink running there and ahead of me.  I wasn't going to let her had the advantage b/c of my own dumbness.  So I sped up and passed her for good.  Teena ran the last 0.25 mile in with me and told me I was 2nd woman in.  No need to guess who was the first woman winner.  I took 4th place overall, of course 1st in my AG.  I won a nice brown bag of goodies same as 30 other runners and 500 other walkers.  Thank goodness Darin, the bishop, didn't run this race.  And Teena's temple recommend is current for another 2 years.

It was a FANTASTICALLY FUN day!!!  THANK YOU Mark, Teena and John.  You are AWESOME!!!  I LOVE YOU!!!

Gotta love sleeping in, no need to make the bed or squeegy the shower.

The Sunday brunch at the Grand America is to die for.  Hubby saw what I was putting on my plates and asked if I had a building permit for that. :)And he hadn't even seen the tall glasses of milk and OJ and yogurt pafait already on my table and I was just waiting for the chef to "build" my crepe.

Except for the internal-tummy-work out, and the two Sacrament meetings, it was a complete RESTful day!!!

No training plan yet.  Another 6 miler maintenance run with a few strides there in the middle.  Got a major case of "pig-out-hang-over-sluggish-legs-syndrome".  I am definitely gonna cancel Halloween!!!

Splits: 10:02, 9:14, 8:35, 8:56, 8:38, 8:46

Average pace: 9:02  HR:170  Arthritis: 4  Asthma: 0 (yay!)

I should really get on a training plan.  Wendy called bright and early.  She and Mary ran a local 5K race on Sat., rested on Sun and Mon.  Now they're ready for a run and wondered if I'd join them.  O what the heck.

Wendy asked:  "How far are we running today?"  "You have a race in 10 days at Snow Canyon right?  Just follow me.  We'll get you ready for Snow Canyon."  Mary chimed in:  "You know we can't run that fast, we just ran a race on Sat."  Me said:  "It's okay, I am really tired today so we'll take it nice and easy."  (I know I'm evil!)  I think they can run sub-10 min mile and just don't know it.

First mile was done in 10:19 as we rehashed our Sat. 5K races.  We picked up the pace a little to finish the second mile in 10:00.  Everyone's happy.  I picked up the pace ever so slightly, finishing the third mile in 9:36.  We shed our jackets and gloves.

I decided to take them up to the road that ran alongside the Murdock Canal.  A little blip incline got the heart rates up and ready for the test.  Wendy began to protest:  "We can't run that fast."  Me said:  "Yes you can, the road is now flat (it's a lie, it's winding rolling along the canal, but very doable).  We just need to get in a good rhythm.  Relax, easy smooth strides, this portion will similate parts of the Snow Canyon trail.  C'mon."  They weren't able to let an old lady beat them.  We finished that mile in 9:00 min. flat.  (I gotta tell them later.)

The next mile has a 0.3 mile downhill.  "K girls.  This is the fun part where we practice flying down the hill.  No fear.. feet landing just under your hips...."  I flew down with them following.  I waited for them at the intersection where there's a school crossing.  I then took them into a little neighborhood so their legs recover and get ready for the next stretch.  We finished that mile in 9:23. 

The last mile has a 0.6 mile uphill portion.  "Remember hills are our friends.  Just pump those arms, your knees and legs would follow."  I kept looking back and yelling:  "You're doing great, keep pumping."  We crested the hill.  "GREAT JOB!  No stopping.  Take advantage of that blood pumping thru your beautiful hearts to those legs.  Keep running.  We're almost home."  Just as we got our breathe I announced:  "When we round the corner, we have just a little more to to.  Let's kick it in gear.  That looping power line is our finish arch.  We'll race over that and raise our arms up in a triumphant finish.  Don't let an old lady beat you."  We finished that last mile in 9:32. 

They were ready to kill me.  I invited them to my house for a cool drink and join me in a recovery yoga stretchi.  Wendy laughed more than she stretched thru our little yoga session.  Mary asked:  "When's the Ogden Marathon again?"  It will be her first ever marathon. 

I LOVE serendipity!!!

I have been goofing off the last two weeks.  Come to think of it, I've been funning it for the last 3 marathons .  Nothing wrong with that...other than my speed has suffered.

Boston 09 is 24.5 weeks away, I need to get back on track.  Teena's awesome Tempo run yesterday inspired me.  I know I'm a different runner than her.  I could NEVER run as fast as her.  Here's my old lady version of a tempo run.

6 miles Tempo run in 53:50, average pace: 8:55

Warm up mile - 10:18 (Why does it take SO LONG for an old arthritic lady on a cold day to get going...Sigh...) 

Mile 2 - 9:06 (I love running this pace)

Mile 3 - 8:40

Mile 4 - 8:42 (this is my half marathon pace for a 4 hr. marathon)

Mile 5 - 8:41

Man, I've forgotten how much concentration it takes to sustain the pace on a tempo run...my mind would wander (I don't wear music)...I would get lazy...I want to enjoy the Fall scenary. 

Mile 6 - 8:20 (this is my goal pace for tempo runs, eventually)

0.5 mile - 10:00 (cool down jog home)

We're remodeling a bedroon downstairs.  Hubby has an assignment for me.  I have to tape all the moldings (including the walk-in closet) so he can paint the walls when he gets home tonight.  Can I count all that bending, stretching, squatting as xtraining?

Stayed up late painting, busy day.  Didn't go run until at dusk.  I admire those who run after work.  It was tough going the first mile.  Everything hurts.  Finally got in the groove after 1.5 miles. The beautiful sunset, crisp fall air made it worthwhile.   Easy 4 miles in 38:37.  Splits: 10:42 (yikes), 9:34, 9:21, 9:00.

Around the world Abs core work out 20 reps.

Upper body weights 30 reps.

Around the clock lunges w/ weights 15 reps.

Wall sit 3x15 reps.

Calves raises single 15 reps, double 30 reps.

AM/PM yoga

Protein banana smoothies (yum) 

After Jon's last night reminder of the Murdock Cananl.  I decided to run the Canal trail this morning.  I ran the trail a lot in the summer on easy days.  It's packed dirt, uneven terrain.  There are couple of gates but they're never closed.  I always wonder if I was breaking the law as there're "no trespasses" signs posted.

I ran west on Bull River Rd till I reach the trail access on 1500 West, just south of SR92.  I love running east on this trail.  The canal is dry but the view of Mt Timpanogos and Alpine Lone Peak is spectacular.  There were no ducks today, just lots of birds.  I saw a little chickadee on the opposite side of the canal.  It started running "with" me for a good 100 m.  It was fun to watch the "cadence" of those little twiggy legs.  It made this high pitch tweetie noice the whole time we were running together.  So fun, now IF ONLY I had feathers, I'd be a chickadee runner.

6.5 miles in 1:03:30.  More taping and painting today.

*** I just notice that my total weekly mileage is the same as my sleep time. Weird.

I know it's off the subject/topic of running.  Just asking...

On Monday when I picked up my son at the high school I saw this little turtle walking in the road in front of the school.  It would have become a road kill if I hadn't seen it.  Now I'm wondering if I did the wrong thing by bringing it home. 

What do turtles eat?  I think my turtle is either depressed or very shy.  She/he hasn't eaten anything.  She/he likes to hide underneath the lettuce leaf I gave her/him for food. 

How do you tell the gender of a turtle?  Can turtle hear?