Each Day Is a Gift

Schedule calls for "general aerobic + speed: 9 mi w/ 10 x 100 m strides".  I really don't know how to do that; so I decided to make it a tempo run.  T. was 29, blue sky.  Ran west and down 3rd W hill, a 2 mile gradual descend of 200' and back up; then did 6 miles tempo on the rolling bench (north to Bull River, west to 1600 W, east to Smith's, south via Utah Highland Dr.).  Legs felt great the entire run.  Getting better at thinking about form and not get lazy.

10 miles in 1:27:52.  AP: 8:47  Splits: 9:07, 8:50, 9:09, 9:27, 8:54, 8:41, 8;25, 8:22, 8:33 8:21. 

Think I'll try some of those exercises in the Feb RW later and the pushup challenge this evening.

*****Evening*****

Did Day 1 of the pushup challenge, column 3, good form, 5th set did 19 max.

AM/PM yoga

Will do the "Never Get Hurt Exercise" in March RW tomorrow before run

Tried out the "Never Get Hurt Exercise Plan" (p.53-57 March RW).  The Inverted Bridge was hard.  I need to work on Drive Through.  Then went out for an EZ recovery run.  I tried to focus on engaging the core muscles and pay attention to the "posture points" mentioned in the article.  Run was relaxed with last mile picked up to marathon pace.

7 miles in 1:04:28.  AP: 9:12

Last night I did the Day 1 of the hundred push up challenge; on the 5th set I was able to do 19 push ups.  All push ups were done regular non-girlie way.

Ran up Suncrest.  First time running with an ipod (my hubby's).  Had to stop a couple of times to figure how to use that thing.  I think I need to have my own music next time.  I focused on running form on the down hill and just tore it up.  Kept waiting for the wheels to fall off; it never did.

13.1 miles in 2:09:38.  Here are the splits for future reference: 10:20, 9:46, 10:04, 11:35, 11:30, 11:29, 10:32, 9:03, 8:48, 8:02, 8:28, 8:54, 8:46, last 0.1 mi @ 8:06.  Two weeks ago I ran this in 2:19:45. 

Around the world + fast abs core work out 30 reps

Am/Pm Yoga

Last night I did week 1 day 2 of pushup challenge: 10, 12, 8, 8, 19.5

Quads were a little sore this morning.  Must be from all that sitting around yesterday.  Ran 6 EZ recovery miles in 52:55.  AP: 8:48.  Scrubbed the shower and vacuum the floors.  Legs felt much better.  Looking forward to tomorrow's long run.  It might be a wet one.  I'll take that over wind or blizzard.  Need something fun for date night.  Hmm...

*** I almost forgot.  It's my oldest child's birthday today.  I better give her a call.  I can't believe my baby girl is 30!!!

THANK YOU SO SO SO SO MUCH, KELLI & SCOTT, and RACHEL!!! I LOVE YOU!  WHAT AWESOME GROUP RUN!!!!

My legs were sore all Fri. evening.  I would have tried to de-sore by doing more cleaning; but I was too tired plus I didn't want to look like death warmed over when hubby got home.   Date night started late so did bed time.  I got a total of 4 hours sleep.

Got to the trail at 7:32.  I'm always amazed that Kelli and Co. don't carry fluids or fuel with them.  I always do but then sometimes would forget to take them.  Today was the case as I was chatting away with Kelli and Rachel.  They are the BEST running partners.  They took it slow to stay with me.  

The first couple miles had a few icy patches.  I screamed every time I slipped.  Hope I didn't annoy K & R too much.  My paces came in at 9:30, 9:16, 9:07.  So far so good.  When we got to the bridge, I really wanted to turn around.  Scott and James had charged  up the hills like a walk in the park.  Rachel bravely lead our pack of trio.  Jon had started his run earlier before 7:30 and was running with Kelly and her friends.  He caught up to us.  Once we crossed the bridge and navigated around some slippery slopes, I was too chicken to go further.  We decided to turn around.  Jon lend his hand to steady me.  THANKS, Jon.  I forgot to stop the Garmin and this mile came in at 10:59.

Wow, we got back to the car before I even noticed.  We ran those 3 miles in 8:42, 8:47, 8:58.  PERFECT!!!  Sweet Kelli got some muffins out for Jon and the three ladies as they were finished.  I shed my jacket and realized I hadn't drank anything.  I drank the 1st gatorade and replaced another one to my fuel belt. 

We headed on the southern portion of the trail for 9 more.  I could feel my calves tightened.  I guess they do that after stopping.  So when Kelli and Rachel made a pit stop I kept on going at a slightly slower pace.  Mile 8-11 splits came in at 8:46, 9:14, 9:01, 8:52. 

I sure was glad Rachel was keeping track of the mileage and notified us when to turn around 'cause I would have just kept going.  I can't do math on the run to save my life.  Around mile 13 Rachel said she was feeling fatigued.  The light bulb went on, we hadn't taken any fluid.  I drank one flask while she drank the other.  Thanks to Kelli who kept us at a steady pace; otherwise I'm sure I would have gotten lazy.  Mile 12-16 splits: 8:54, 9:05, 9:02, 9:01, 8:55.  When the finish line was in sight, Kelli and Rachel sprinted.  It was awesome to see how much gas they had left in them legs.  This li'olady wasn't about to chase after them.  Once again, Kelli and Scott presented us with these yummy muffins at the finish.  THANK YOU!  I had to rush off to take my son to violin.  

My goal was to run 12 of today's 16 at marathon pace.  I came pretty close, thanks to Kelli and Rachel!!!  Very pleased with today's workout.  Took a cold water bath.  Will see if it really speeds recovery.  Other than the shoes got wet and dirty, and a few scary slipperies, everything was perfect today.