Each Day Is a Gift

A "friendship" run today.  Ran with Wendy R., Mary, Carolyn & Stephanie who were doing 3 miles.  Left them and saw 2 ladies who used to be in my ward, ran with them for 1 mile.  Ran into Wendy C, turned and ran with her for a mile.    She had 4 more to go so I ran 1.75 hill by myself.   Easy pace: 10:13, 9:52, 9:50, 9:17, 9:15, 9:40, 9:26.

Around the world core, fast abs, clam shell, abductor lifts (40 rep)

Might do SWTOfD later.

Happy August and a GREAT week, Everyone!

My legs were sore last night so I did some yoga and foam roll before bed time.  Up early but had some clitches with car scheduling, didn't make it out the door till 6:45.  Then messed around with the Garmin once I got to the track.  By the time I started the warm up, it was already 7:15 and the sun is up!  WK 9 speedwork calls for 2x(6x400m@1:51) (1:30 RI) (2:30 RI in between sets).  It didn't happen as planned.  I was getting tired by the 6th interval so decided to make 8 and call it good.

Warm up: 2 miles in 17:26 (AP: 8:43)

lap 1 @ 1:39 (too fast, the football guys were watching!)  RI @ 1:37

lap 2 @ 1:47 (this is hard!!) RI @ 1:31

lap 3 @ 1:48 (why am I doing this?) RI @ 1:36

lap 4 @ 1:52 (how many more intervals to go?) RI @ 1:28

lap 5 @ 1:50 (yes, hitting the planned pace finally!) RI @ 1:40

lap 6 @ 1:31 (self destruct, still have another set of 6 to go!) RI @ 1:30

Getting HOT...Feeling spent, made the decision to do two more and be done with.

lap 7 @ 1:52  RI @ 1:28

lap 8 @ 2:01  RI @ 1:30

2 mile cool down, (AP 8:30)

Off to take my nephew and his family to the Church Adm. Office to be set apart. 

Woke up LATE this morning!!!  Boy, I was zonked!  Ran the tidy door to door 8 miler that I ran last Fri.  (2 miles to the canal trail, 5 miles on trail, 1 mile home).  

In the process of changing the Garmin back from yesterday's interval workout, must have done something wrong cause it only shows my 8 miler as ONE lap.  I do know that the first warm up mile was 10:30 and the trail miles were in the high 8's as I wanted to keep the trail miles at marathon pace.  Concentrated on form and felt good at that pace.  TT: 1:13:30.  AP: 9:11.  Very pleased with this run, a 4:20 PR from last Fri.

SWTofD for an hour.  Did hip flexors, abductors and adductors exercise in the pool 2 sets 20 rep.  

Deck guys are here!  Lotsa house cleaning to do with out of town company arriving on Sat. My bro-in-law and fam are leaving today... :( !  How time flies!!!

Yay tempo day!  Schedule calls for 2 mi easy, 3 mi @ 8:23, 1 mi easy.

The legs were tired and tight last night so I did AM/PM yoga at bed time hoping they would be ready for this morning's run.  They were still dead when I headed out the door at  6:35 so didn't know how the tempo run would go.  The temp was cooler with overcast sky and a hint of mugginess and absolutely NO wind. 

Took the first two miles easy (9:33, 9:11).  Saw my neighbor John heading the opposite direction.  At the turn around (mile 1.6), he was about 0.5 mile ahead.  It took me a mile to catch him.  Mile 3 pace came in at 8:06.  I turned north up onto Bull River while he turned south on Center.  Mile 4 @ 8:21.  Mile 5 was on the rolling Bull River Rd, 0.5 mile to 12th W. and turned around, came in @ 8:23 (right on!) 

Could feel the legs tiring; so took it easy (8:57, 8:58) for the 1.55 mi home where I saw Bec. doing her 2x5Ks tempo.  It was fun to chat a little with her.  She just brightens my day.  It was a successful run.  Have I ever mentioned I LOVE tempo day?

Meetings, more cleaning, laundry and getting the three bedrooms ready for guests this weekend.

Temp was cool, sunny, still a little hazy/dusty from yesterdays' wicked wind storm.  My Red Maple tree in the front yard was blown over, snapped off.  The wind caused an "arching" effect on the electric wire/telephone pole that caused a small fire across the street.  It was scary; but the fire was put out quickly.

Got brand new shoes on eBay for $34.  Tried them out for an easy run with Teena and Kelli after the temple on South Jordan River Parkway.  These shoes (Nexus) feel a little lighter than the Inspire.  Think they will do fine.   * Does anyone know how to "retire" the old shoes from the Shoe Manager?*

It was a nice short run, not paying attention to pace.  Have I ever mentioned I love "friendship run"?  Life is just too short/busy and time with friends are so so so precious.  I'll post the splits just for the heck of it.  TT: 49:35.  Splits: 9:38, 9:19, 9:34, 9:42, 9:33, 9:24.

HAVE A GREAT WEEKEND EVERYONE!!!  We're running at the Lehi JRP tomorrow.  Come join us at 6am.

Hubby, son and I worked, cleaned, painted 'till 7:30 last night.  So we went out for dinner.  Can't believe the waiting time at each restaurant...Texas Road House had an hour 45 min. wait...Oliver Garden was only 45 min. where we didn't get seated until 9pm.  Needles to say I was STARVING which resulted in eating TOO MUCH and TOO LATE which resulted in NOT MUCH SLEEP!  The wind was howling all night. 

I was surprised to see so many brave souls at the JRP:  my neighbor John R., Walter, Misty and their daughter, Sarah, RAD, Kelli, Scott, and JonA.   What a fun group!  We started out together.  Before mile 2, the guys pulled ahead and RAD stayed with them.  At the top, RAD, Kelli and I ran together from mile 5 on.  I had to walk portion of the uphills (the relentless wind really sucked the life out of me) and the tummy wasn't feeling good.  I'm so GRATEFUL RAD and Kelli stayed with me and kept me going.  We also ran into Michelle M. who stayed with us for about a mile at the end.  She then took off with great ease and speed.  The wind never died the entire time; but the temp was perfect.  Other than a couple of potty and water stops, we kept a good pace.  Am very happy that I got 10 of those 18 at marathon pace.

THANK YOU!  THANK YOU!  THANK YOU!  Kelly and Rachel for running with me.  I LOVE YOU SO MUCH!!!

Out of town guests arriving in an hour.  Not much rest today!