| Location: UT, Member Since: Oct 14, 2008 Gender: Female Goal Type: Age Division Winner Running Accomplishments: 85 marathons, 5 times Utah Grand Slam finisher (division winner twice).
7 Bostons (2008, 2009, 2010, 2011, 2012, 2013, 2016).
Two 50Ks, one 50 miler (Pony Express).
A handful of AG wins in all distance races.
Marathon PR: 3:57:09 (Boston'08)
Half Marathon PR: 1:48:41 (Bryce Canyon '11)
10K PR: 47:50 (Spectrum 10K '09)
5K PR: 22:31 (Nestle 5K '08)
Short-Term Running Goals: 2017 Races:
June 10 - Utah Valley Marathon (5:13:43)
June 24 - Morgan Valley Marathon (5:49:01)
July 8 - Hobbler Half (2:19:37, 2nd AG)
July 24 - Temple to Temple 5K (27:43)
July 29 - Timp Half (2:08:01, 3rd AG)
Aug 26 - Mt. Nebo Marathon (5:16:16, 3rd AG)
Sep 16 - Huntsville Marathon (4:48:53)
Oct 7 - St. Geroge Marathon (4:57:11)
Nov 4 - Canyon City Marathon (5:30:07)
2018 Races:
Jan 13 - St. George Half (2:19:45, 3rd AG)
Mar 3 - The Woodlands Marathon (5:01:35)
Apr 6-7 - Ragnar So. California
June 1-2 - Ragnar Wasatch Back
June 9 - Utah Valley Marathon (5:19:22)
June 30 - Morgan Valley Half
Sep 1 - Pocatello Marathon (6:00:43)
Sep 15 - Huntsville Marathon (5:37:08)
Oct 6 - St. George Marathon (5:25:43)
Oct 20 - SoJo Marathon (5:29:23)
2019 Races:
June 1 - Utah Valley Marathon (5:44:24)
June 22 - Morgan Valley Marathon (6:15:13)
Aug 31 - Pocatello Marathon (5:38:47)
Sep 14 - Big Cottonwood Marathon (6:03:51)
Oct 5 - St. George Marathon (5:57:46)
Oct 12 - SoJo Marathon (5:55:45)
2020 Races:
Jan 18 - St. George Half (2:38:28)
Feb 15 - Sun Marathon (5:51:54)
May 5 - Conquer Covid-19 Virtual Marathon (5:49:07)
May 16 - Clear Creek Canyon Half Marathon (2:32:15)
May 25 - Utah Valley Virtual Marathon (5:33:110
June 9 - Independence Run Virtual Marathon (5:55:22)
Long-Term Running Goals:
Run happy and healthy all the days of my life. Be an example and inspiration to my family.
Personal: I'm 64, retired RN, happily married, nana to 14 beautiful grandchildren, mother to 6 children (1 daughter, 5 sons) who are kind, hardworking, caring, wonderful people! Wish they live closer!!! :) :) :)
Picked up running in 2005 at age 50, to stay healthy so I can take care of my husband who had endocarditis resulting in AVR and MVR in 2004, end stage renal failure in 2014, kidney transplant on Dec 30, 2015. Six months after the kidney transplant, we discovered that he has a rare auto-immune disease that was probably triggered in 2004 with then the undiagnosed infective endocarditis. The doctors had to make up a name for this rare disease, Monoclono Gammopathy with Renal Significance (MGRS). It is not curable. After desperately trying different chemotherapies, the doctor finally found one immuno-therapy, Daratumamab, that works to treat the MGRS. It is a miracle!!!
Grateful for the gift of life, blessings, dear friends and loved ones!!! Thankful for the ability to move, walk, jog, and yes run!!!!
Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2058.48 | 525.21 | 121.10 | 65.21 | 2770.00 |
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| Mizuno Inspire 4 Jade Miles: 82.60 | Mizuno Nexus2 Miles: 464.48 | Inspire 5 (1) Miles: 412.31 | Wave Rider 7 Miles: 349.50 | Inspire 5 (2) Miles: 593.61 | Inspire 5 Purple (3) Miles: 387.94 | Barefoot Miles: 14.50 | Inspire 5 (4) Miles: 275.45 | Mizuno Ascend 5 Miles: 57.80 |
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| Night Sleep Time: 1484.50 | Nap Time: 2.00 | Total Sleep Time: 1486.50 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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10 for 2010!!! Schedule says to run 5 recovery. Don't know what got into me...the farther I ran the better I felt. May be it's the nice weather (30, calm, cloudy), the quiet roads, all that NYE party food, or the thought of today being a NEW day of a NEW decade! Am SOOOO GRATEFUL for the ability to RUN!!! Ran the last two at mp. TT: 1:37:01. AP: 9:40 Here's to a WONDERFUL YEAR!
 
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| Mizuno Inspire 4 Jade Miles: 10.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 2.25 | 0.00 | 0.00 | 15.50 |
| Ran the first 0.2 mile with hubby. Ran up to Highland and Alpine. Road was icy with crunchy snow. Went inside the church by Deerfield Elementary for drink and potty break both ways. There was a ward Primary activity where the kids were in pjs. Saw Jon and Kelly at my mile 13.3. Stopped to chat a bit. That gave my legs enough of a break that I ran the last 2.25 home at mp. Also saw Mary on her way to snowshoeing. It was a good run! I'm very tired. Off to play with Emi!!! |
| Mizuno Nexus2 Miles: 15.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.50 | 0.00 | 0.00 | 9.50 |
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15 weeks to Boston!!!
Ran in NEW shoes!!! LOVE the "shoes-still-in-the-box-smell"! :D Schedule says: GA + speed (9mi w/ 10x100m strides). Never really know how to do that! :) Just kept a moderate effort after couple of warm up miles and threw in a few strides running on the double yellow lines on Bull River Rd. Felt the same pain in the left vastus medialis around mile 3. Have had that off and on during mileage build-up in my last training cycle. No biggie!
Got a blister on top of the right 4th toe. Probably from the tongue of the new shoes. Note to self: tape that toe good for tomorrow's run. :) TT: 1:27:19 AP: 9:11
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| Inspire 5 (1) Miles: 9.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.75 | 0.00 | 0.00 | 14.75 |
| EZ MLR on bench loop + 32rd N hill. Though the air was bad and hazy, the run was good and mind-clearing!
TT: 2:29:52. AP: 10:09 AM/PM Yoga
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| Mizuno Inspire 4 Jade Miles: 14.75 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 Recovery miles in 53:00 AP: 10:08 12 flexibility exercises. 15 min. jump rope. 2 circuits of 12 core strength exercises.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
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Either my body is finally getting used to the idea of running 2 MLRs a week or the recovery run yesterday did some good; or may be my cold is getting better; today's run felt GREAT. Legs felt fresh, there's no wheezing nor coughing. Felt like I could run forever. I guess I will stick with the 70/18 plan. I will scale back the mileage though at the first sign of over-training.
11 MRL in 1:42:18. AP: 9:18. Splits: 10:37, 10:07, 8:49, 9:17, 9:17, 9:17, 9:02, 9:09, 8:59, 8:52, 8:46. Had a VERY FUN lunch today. Now off to clean the house. I'm hosting a Primary Presidents Breakfast and Training at my house on Sat.
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| Mizuno Nexus2 Miles: 11.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Recovery run TT: 57:05 AP: 10:23 24 min flexibility stretches 2 circuits of core strength exercises 9 resistance strength exercises Hours of house cleaning
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 1.00 | 0.00 | 0.00 | 18.00 |
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I was up cleaning the stove, mopping the floor, polishing the piano and the stainless steel appliances... 'till 1am. !!!!! That was like 14 hours of cleaning house! What is WRONG with me? Once I started something, I couldn't stop!!! I was bone tired when I went to bed. Got up at 6:30 am. Put the french toast creme boule in the oven, set the tables and realized I had not finalized my long run plan with my SSF!!! Whew! I was SOOOO HAPPY she's still planning to run with me. After the last sister left the house at 11:15am I scrambled around and hurried to get to Teena's half hour later than planned. So Glad she had some gu and gatorade for me. This would be the longest run for both of us since our last marathons. The miles just flew by. It's a good thing Teena kept track of miles and reminded us to drink and take gu; I was in sevem heavens chatting away, totally oblivious to distance or pace. We took our Gu at mile 10 and I needed to use the bathroom but it was locked. We ran across this busy hwy with icky icy sidewalks to get to Maverick...scary!
Running home was awesome, we felt great and picked up the pace a bit. We got to the infamous puke hill. I thought: no sweat, I can run that. Yah right, Teena CAN!!! She was floating up that thing like she had wings and whisked past me while I pretend to run (just so the motorist wouldn't think I was a wimp!) Seriously, heartbreak hills will be piece of cake for her. Puke Hill is deceptive, just as you think you reach the top, it keeps going up. But then we were rewarded with the down hill. We cruised home on the last mile. I totally fell into Teena's "trap" of running a little more to bring down the AP AFTER we reached her house. It felt AWESOME! I forgot to restart the Garmin after waiting to cross the street and got too excited about Puke Hill so my mileage and pace were off. According to Teena's we ran 18.15 and AP in the high 9's. THANKS SSF!!! I had the most fun running with you. This is the highest mileage week EVER for me! You made it that much more SPECIAL!!! LOVE YOU!!! Please tell Ry THANKS for letting me steal you on his b'day and that I think he is AWESOME!!! Hope you're having a WONDERFUL birthday date!!! :) :) :)
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| Inspire 5 (1) Miles: 18.00 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 5.00 | 0.00 | 9.00 |
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First LT run of the year! WooHoo!!! :)
3 miles warm up 9:48, 9:33, 9:21. 5 miles tempo 8:34, 8:34, 8:34, 8:34, 8:20. 1 mile cool down 9:10. TT: 1:19:44 AP: 8:51
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 1.00 | 0.00 | 0.00 | 15.00 |
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Thought about my options for today's MLR: a) drive to Park City, b) wear a surgical mask, or c) go to the dungeon with something good to watch. Option (a) would make me a culprit in adding to the pollution. Option (b) might alarm my neighbors. So I chose option (c) with the company of "Life is Beautiful" (I LOVE that movie!!!) and KBYU music performances (I miss my violists sons!!!). 15 mi. TT: 2:25:26. AP: 9:41 Warm up 1 mile @ 11:00, mile 2&3 @ 10:00, mile 4&5 @ 9:50, mile 6,7,8 @ 9:40 mile 9,10,11 @ 9:31 mile 12&13 @ 9:22 mile 14 @ 9:13 mile 15 @ 9:05 (with the last 0.1 mile @ 6:00 in Rhett's honor) Drank gatorade every 2 miles. 24oz total. Post run drank 12 oz water and 8 oz chocolate milk. AM/PM yoga. AHHH! Felt SOOO GOOD to stretch!!! :)
LIFE IS BEAUTIFUL though the air outside is UGLY!!! :D
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| Wave Rider 7 Miles: 15.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 easy recovery in 1:00:32. AP: 10:05
Can hardly believe my eyes and nose...the sky is blue! I can see the mountains and the lake. As soon as the meetings were over, I headed out for a run. Got carried away, ran one mile too far and 25 seconds too fast (oops!) Can't wait for tomorrow's run! :-)
15 min. flexibility
15 min. pilate core ball 2 circuits of core stability
20 min. resistance/weights I have been sleeping like a baby and requiring 8 hours each night ZzzzzzzzZ! (^^)
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| Mizuno Nexus2 Miles: 6.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
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Plan was to run up Suncrest (aka hill workout) for the MLR this morning. It didn't happen for various reasons of which the main one being I couldn't even see the field across from my house no less the mountain I was to run on. It was pea soup out there! SO! I improvised! Uphill: Warm up 2 miles @ 1% incline. Then increase the incline by 0.5% every 0.25 mile 'till maximum incline of 10% all @ 10:00 pace. Got to the "top of the mountain" at mile 7.25. Boy, that was hard but sure felt GOOD!!! Return home: Then I ran the remaining miles on "flat" (wish the TM had decline) progressively @ 9:22, 9:13, 9:05, 8:57, 8:49. Will have to tackle Suncrest another day with more time, better air and visability!!!
TT: 1:55:50 AP: 9:39 Off to have lunch with friends to celebrate their birthdays!!!! Then to the barber for haircut... Happy running everyone!!!
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| Wave Rider 7 Miles: 12.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Foggy morning ~ ghostly eerie!!! :@
Country birthday breakfast w/ Wendy & Beth at Mary's ~ lotsa giggles!!! :)
Bomb threat at high school ~ dumb kid got arrested!!! :<
Recovery 6 miler ~ 57:57, AP: 9:39 oops!!! :)
Flexibility stretches ~ 15 min.
Core workouts ~ 3 circuits. Strength resistance weights ~ 20 reps. HAVE a GREAT WEEKEND, Y'all!!!
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| Inspire 5 (1) Miles: 6.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 5.00 | 0.25 | 0.00 | 18.25 |
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"The air is REALLY BAD out there!!! I didn't see a single soul running," said my sweetheart on his drive home from the temple. "Are you sure? It's probably just fog. People aren't out as early in the winter. May be the air is better up in Alpine!" I argued. "The air is better at Solitude. Come ski with me!" "But I HAVE to run 18 today!!!" I insisted
"Run on the treadmill. That outside air is BAD for you!" "Noooo! NOT the treadmill again...." I whined. I dragged my stubborn and tired self out the door at 10:25 am. Heading up the Suncrest Rd towards Alpine I was huffing away around mile 1.6 when Teena called my cell. Couldn't turn around and go home now after telling her I was running 18 OUTSIDE! Mile 1-6 splits: 11:10, 11:00, 9:55, 9:47, 10:04, 11:04
Ran all the way up to Alpine canyon, average 100' elevation gain per mile. Mile 7 had an elevation gain of 210' and my pace slowed to 11:40...yikes! On the way down on mile 8 I thought I was picking up the pace. So disappointed that it was only 9:30. :(
Traversed over eastward and ran all over Alpine, more hills. Stopped at the park to use the bathroom at mile 11. Took gu at mile 13. I was disappointed to see my time was 2:14:xx, my all time slowest Half. Splits from mile 9-13: 10:40, 9:10, 9:32, 9:50, 10:09. With 5 more to go, I decided it's time to get serious. stay focus and run some mps. I "sprinted" the last 0.25 mile home. Splits for mile 14-18.25: 9:07, 8:58, 8:55, 9:05, 8:37, 8:04. TT: 3:00:35 AP: 9:55
My throat/airway is rather irritated w/ burning sensation, mild wheeze and cough. I am too stubborn for my own good. So glad next week is recovery week! Crossing my fingers for better air quality. |
| Inspire 5 (1) Miles: 18.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 1.00 | 0.00 | 9.00 |
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Skied 6 hrs with the fam. 4" new powder, perfect temp!
26 runs on Moonbeam! :)
Dinner at Red Lobster, shrimp & lobster linguini.
GA 9 miles while watching 13 going on 30. Pace: 10:00, 9:30, 9:22, 9:13, 9:05, 8:57, 8:49, 8:41, 8:34. Legs were stiff the first couple miles, felt better as the run progressed.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.25 | 0.00 | 12.25 |
| When I woke up this morning I thought: there's NO WAY I'm gonna be able to run my schedule MLR. I was soooo tired from yesterday's skiing and evening run. But then I "saw" Andy ran his 12 miler in freezing rain and snow on slick road early before work and tending to a sick child...shame on me...I'd better get my rear in gear and just DO IT! The road was wet, a tad windy but the sky's clearing. The first mile and half was into the wind. The legs were a complaining. Finally got in the groove about half way. Kept thinking it's gonna be rough going at Painter's if it takes me this long to warm up. TT: 1:54:35. Splits: 10:28, 9:42, 9:20, 9:35, 9:39, 9:39, 9:32, 9:47 (cars!!!), 9:14, 9:06, 8:55, 8:35 (last 0.25@8:05)
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| Mizuno Nexus2 Miles: 12.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 Recovery. This is what Pete Pfitz says about recovery run: "On a subjective basis, on recovery runs you should feel as if you're storing up energy rather than slowly leaking it. You should finish the run refreshed." I definitely did not feel refreshed!!! The legs felt heavy before the run and sore after the run!!! Should have taken a rest day instead!!! STINK!!!!!
Just booked our tickets to Boston. Should have done it last week, price has gone up! STINK!!!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Only had time for 3! BUSY DAY!!! | |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| 4 mi. TT: 33:13. 9:20, 8:50, 8:35, 8:17 GOOD LUCK to y'all racing this weekend!!! Drive safe! Have FUN!!! Am SOOOO EXCITED to see many of you!!!
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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Painters Half Marathon (13.1 Miles) 01:54:16, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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Very very very HAPPY with this run. Had sooo much fun giggling, laughing, goofing off with my SSF (Teena), Kelli and Emily. Lowell treated us to dinner at Red Lobster Fri. night after picking up our packets. Nice little expo and l/s tech shirt this year.
Did not sleep a wink (I will not disclose the reasons for SSF's privacy sake) which is always a good sign for me. Saw so many bloggers and Flyers and friends before, during and after the race. I totally loved every minute of it. Thanked the volunteers, high fived the kids, even paced a 13 yr old boy the last couple miles. I passed people left and right the last 5K. I felt like I could have run another 5 miles in that pace.
I felt good the entire run. Just a little disappointed to find out that I was 13 seconds behind the 3rd place in my AG. Had I known.... Darn! taking 4th place AGAIN really STINKS! Nonetheless, I'm very HAPPY with my time, a 3 min. course PR. ******** OK, now I'm home. I want to post a few thoughts about this race: I had no goal going into this race other than to run it as a training run and hoping to get in some marathon pace miles (~9:05). The weather turned out not as bad as forecast. The morning was in the mid 30's w/ 100% humidity. The road was wet with a few VERY small puddles & muddy patches on the trail. I wore my neon yellow l/s Boston shirt, tights, gloves and hat, never had to use the sunglasses as the sky was overcast. Teena, Kelli, Emily and I lined up together. I predicted that Teena would go sub 1:40. I was hoping to hang with Kelli and Emily for as long as possible. My plan was to go out at around 9:15 and gradually pick it up.
Mile 1 ~ 8:52. Started out w/ Emily who's paced by Kelli at what I thought was a nice easy pace. When we hit the first mile marker, looking at our Garmins, Kelli said: "Hey, you're gonna PR". I replied: "oops! there goes my negative split plan". My warm up mile had never been sub-9. Was worried that I might crash and burn.
Mile 2 ~ 9:03. We saw some horses on the loose. Couple of friends passed us including Maynard and Peggy. Kelli wanted to get out of the congestion before getting on the trail, so she "made a path" for us to follow. Mile 3 ~ 8:41. Grabbed a gatorade, did a good job drinking on the run. I was able to weave in between the "herd" and picked up the pace going down the trail. This is where I dropped Kelli and Emily hoping they would catch me on the uphill. Mile 4 ~ 8:26. Took advantage of the gentle downgrade and breezed thru this mile. Mile 5 ~ 9:15. Uphill. Kept the effort steady, never got into wheeze zone, YAY! Mile 6 ~ 8:42. Really enjoying the run. Mile 7 ~ 8:48. Saw the top 8 men (many wearing FRB shirts including our very own Speedy Walter) coming on the opposite lane. Had so much fun cheering them. Mile 8 ~ 9:00. Shimelle caught up and gave me encouraging words before heading up the Bloomington neighborhood which had been my least favorite portion of the course. Took a Gu at the aid station and concentrated on keeping a relax and steady pace. Mile 9 ~ 9:09. In the past, I seemed to loose steam in the Bloomington loop. This year I kept my focus and am glad I didn't let the pace slipped too badly. Mile 10 ~ 8:28. Some kind folks set out a table spread of pretzels, gummy bears and candies...very tempting...only grabbed a cup of water. A girl from my Stake caught up to me and we visited a bit. When we reached the mile 10 marker, I said: only 5K to go, let's bring her in. With that I dropped her for good. Grabbed a gatorade before heading down to the trail. Mile 11 ~ 8:39. It was fun encouraging the oncoming runners at their mile 7. BeMo (Julie Ann) saw me and we hollerd at each other with happy delights. Mile 12 ~ 8:14. Concentrated on reeling in people feeling strong. Looking at my watch for the first time since mile 1, realized I could PR if I didn't cramp up like last year. A young boy wearing ski hat had been leap-frogging w/ me. I encouraged him to stay strong with me to the finish.
Mile 13 ~ 8:22. Passed lots of people feeling as fresh and good as I did at mile 3.
Sooo happy that they eliminated the hair-pin turn from last year. The finish was back to where it was couple years ago. Running across the bridge, up a little blip of dirt mount then down. Had to be careful not to slip on the mud at the bottom. Sprinted happily under the roaring cheer of friends (heard & saw Canyon/Marcie) towards the balloon arch with the clock ticking at 1:54:xx. NICE space blankets, SMALL medals, AWESOME post-race meetings and greetings w/ friends. So proud of SSF's course PR at 1:39:xx!!!
Lowell in his elements. Who's buying Oreo shakes?
Kelli, Emiy, Teena and Smooth at the post race party.
Had so much fun meeting/greeting friends at the Flyer's 5th year Anniversary/Cougar's 65th birthday party. Cougar is third from the left.
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| Inspire 5 (1) Miles: 13.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 5.00 | 0.00 | 10.00 |
| Debated whether to do the scheduled LT run or wait till tomorrow. Since there was no lingering soreness or fatigue from Saturday's Halfmary, I decided to go for it.
3 miles warm up: 9:33, 9:19, 9:08 5 miles tempo: 8:34, 8:27, 8:20, 8:13, 8:00 2 miles cool down: 9:05, 9:22 TT: 1:27:22. AP: 8:44 The tempo pace felt hard. I think I should have run them a tad slower, but was in a hurry. That last LT mile felt more like 10K race pace than Halfmary race pace. I will take it easy on tomorrow's MLR. AM/PM yoga.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
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There was quite a commotion in front of my house this morning. Two snow plows came to a halt as a small black SUV lost control and skit into the ditch on the opposite side of the road taking my old mail box with it. The hood popped open as the SUV's front wheels went deep in the ditch. My neighbors rushed out to help. Within minutes, police, ambulance, firetruck and toll truck came to the scene. The driver was the only person in the SUV. They put a cervical collar on her, slid a body board underneath her and lifted her to the stretcher and onto the ambulance. I hope she's okay. 14 miles in 2:06:46. AP: 9:03. Splits: 10:22, 9:47, 9:36, 9:29, 9:23, 9:18, 9:15, 9:13, 9:12, 9:10, 9:00, 8:48, 8:55, 8:53. This is a big week with only one recovery day tomorrow (Wed). I have a baby shower on Sat. so I may have to do the 11 MLR on Thu. , the 21 LR on Fri. the 7 GA on Sat. Hope the weather and air quality co-operates! Happy running everyone!!! :)
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| Wave Rider 7 Miles: 14.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 EZ PZ AP: 10:03 15 min. flexibility 30 min. core I emailed Hyrum to ask for discount for UVM. He replied immediately! Impressive!!!
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 1.00 | 0.00 | 11.00 |
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Extra sleep + blue sky/sunshine + recovery run + adrenaline from barking dogs and one rude construction worker = Hurry up miles! 11 MLR in 1:38:17. AP: 8:56. Splits: 9:39, 9:17, 8:53, 9:18, 9:17, 9:03, 8:33, 8:48, 8:31, 8:35, 8:18. Here's the incident: I ran past a barricade on Bull River Rd. I have done it many times the last couple weeks. The barricade blocks off the section of Bull River Rd access to SR92 (which is being widened). That section of Bull River Rd is about 0.25 mi and totally accessible to the residents there. As I got close to the SR92 access area, I noticed 2 guys w/ their truck and back hoe parked to the side. As I ran past them, the guy in the backhoe yelled: "Hey, this is a construction zone! No thru traffic!" Felt like yelling back: HELLO! Do I look like a car to you? But I didn't, instead I made a U-turn which is what I would do anyway. About a mile later, I heard some rumbling engine coming from behind me. It was the orange back hoe!!! I turned my head and saw the guy staring down at me. His buddy was following him in the truck. I picked up the pace and saw him ganging up on me. I sprinted to the next intersection, crossed the road and turned down the street. He was still waiting at the stop sign....whew!!!...never been chased by a backhoe before!!!
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| Mizuno Nexus2 Miles: 11.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 2.00 | 0.00 | 0.00 | 21.00 |
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All I can say is: IT'S DONE!!! Not pretty but done! Woke up super tired (bad sign); so stayed in bed to stretch. Diddle-daddled all morning 'till 11 before heading out. It was so hazy I couldn't see the mountains. Weary of traffic and its fumes I decided to run on the JRP (bad choice). I carried 2 flasks of gatorade in my fuel belt, leaving the gu in my car thinking I would take it on the return at mile 10 (big mistake!) My stomach started to growl at mile 3. It's almost 4 hours since I ate breakfast (bowl of oatmeal and banana). Took a sip of gatorade which tasted so good.
Mile 4 and 5 are uphill, with snow and ice on the west side of Jordan River. Had to walk thru some icy patches. I could see lotsa footprints, paw prints and deer droppings in the crusty snow. All of a sudden I saw some fresh animal poop that's NOT deer droppings. Uh Oh! I forgot to bring the pepper spray Wendy gave me for Christmas. Some of the paw prints run up to the hill side. Yikes, wonder what kinda wild animals roam these hills. As if on cue, a silver tail fox ran across the trail 15 yards in front of me thru the ravine and up the hill side. That freaked me out!!! I started to pay closer attention to the paw prints, mostly of deer, horses and dogs. Then I saw a few sets that have CLAWS!!! I have never felt so vulnerable in my life! Here I was all alone! Kelli, Scott, anybody...I need you! Can I fend off a fox or cougar with my fuel belt or cell phone! My heart was pounding with fear. Tried to run faster but hard to get good footings. I prayed so hard and vowed never to be so foolish to run solo here again.
Finally made it to the top and decided to run extra around the Veteran's Memorial Park (safe sanctuary). Running around the cemetery somehow gave me peace which calmed my heart. Couple of vehicles passed me on the return down which gave me the idea to run on the road and by pass the section of the trail where I saw the claw prints. When I ran pass the area where the fox was, I got startled by some barking dogs from the house down in the ravine.
Made it safely back to the east side of the river (mile 8) and realized I hadn't drank anything since mile 3. I bonked big time the next two miles, my legs were noodles. By the time I reached the car at mile 11 I was famished. Ate one gu w/ water and psyched myself out for 10 more miles heading to the south portion of the trail. This time I carried 2 flasks of gatorade, 1 gu and 1 flask of water. Half mile later the gu kicked in and I was revived. I ran pass a Spanish speaking family consist of father, mother, grandmother, a little boy and a puppy named Nacho. SO HAPPY to see humans! Aside from the fox, I saw some deer, stray cats (which I thought were dogs 'til I got closer...so blind), cows, several flocks of geese flying over head and ducks swimming in the river. Drank gatorade at mile 13. The trail was closed 4 miles out (south of where I parked) for construction of the road bridge. Drank gatorade at the turn around (mile 15). Took second gu at mile 17. Passed the Spanish family. Nacho and the little boy ran with me for a little bit...so cute! :) Reached the car at mile 19 and drank the last flask of gatorade. Ran back south again passing the Spanish family for the 3rd time. Turned around after one mile and finished 21 miles in 3:35:43. AP @ 10:19 with the last 2 at marathon pace. YES! DONE!
Note to self: do not run a "hurry" 11 miler the day before a 21 miler. Remember to fuel well before and during the long run. Better run in urban area when alone. Next week's 20 miler will be better and faster!
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| Inspire 5 (1) Miles: 21.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Today's 7 GA was a big? Slogged thru the first 3 miles wondering what in the world I was doing out there at 3 pm pretending to be a runner!!! I now know what it feels like to move after a gynormous meal: elephant legs and whale of a belly! Between last night's huge dinner at the game and the humongous lunch at the baby shower, I ate enough food to feed a whole village in China. Then tonight we had dinner with friends at the club. I had coconut shrimp and lettuce wrap for appetizer, two dinner rolls, salad, seafood pasta (halibut, shrimp, clam and mussel in a tomato broth over linguini served with baquets) and bread pudding for dessert. Food, glorious food, the reason to run glorious miles!!! :)
TT: 1:08:30 AP: 9:50.
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| Mizuno Nexus2 Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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HEY! It's a new day, week and month!!! 11 weeks 'till Boston! SOOO EXCITED! What a gorgeous day to be out running under blue sky, snow white mountains and plenty of sunshine! Pfitz's plan says to run two recovery runs today: 6 miles AM and 4 miles PM. I decided to lump them all together for one run this morning.
I could feel the accumulative effect of last week's mileage. The left ITB and Vastus medialis were a bugging. Took it nice and easy soaking in some Vitamin D. Didn't look at the pace or time 'till the end and was delighted to see it at 1:40:00 exact! What a treat for an OCD like me! :) AM/PM Yoga. Core workout. *****Just found out my friend, Marcie, is on the same red-eye flight to Boston, seated 2 rows behind me...close enough to have a conversation and keep everyone awake around us! Yahoo! Wish Teena and Kelli are on the same flight with us!****
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| Mizuno Nexus2 Miles: 10.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.65 | 0.00 | 0.00 | 14.65 |
| When I went to bed last night, the legs and feet were very tired; so I was concerned about today's MLR. I had high hopes to run up Suncrest. With the ITB and Vastus medialis not too happy, I opted not to. May be another day!
Ran the same route as yesterday's 10 miler plus a hill loop for the extra 4. The first mile or so were sluggish. Then put on the auto pilot (as Andy puts it) and got in a pretty good rhythm. The hill was from mile 12.5 to 13.5. I imagined that to be one of the Newton's Hill and kept the effort steady. "Sprinted" the last 0.65 home. TT: 2:18:10 Splits: 10:28, 9:42, 8:52, 9:22, 9:24, 9:26, 9:26, 9:26, 9:15, 9:05, 9:26, 9:22, 9:45, 9:26, 8:40
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| Inspire 5 (1) Miles: 14.65 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| EZ PZ recovery. Today I accepted Amber's invitation and committed to have NO SUGAR for the month. I'm proud to report that I did it!!! Hubby surprised me with a movie date, the Avatar. We had no candies. Right after the movies, I went to a baby shower where there were treats galore. I hadn't had dinner and was starving and only ate the veggies (broccoli, carrots, celery, cucumber and olives with dip and apple slices). Now I'm having a bowl of beef barley soup. I'll probably have an orange before I go to bed. One down, 24 more days to go! Wish me luck! :)
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| Mizuno Nexus2 Miles: 5.75 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 6.00 | 0.00 | 12.00 |
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I love tempo days especially when the legs are fresh! Had a good night sleep and the recovery run yesterday must have helped with the knee issues I had earlier in the week. I checked my training log to see what my tempo paces were when I was training for SGM'09 using the FIRST program...I'm not quite there yet. Warm up 3 miles: 9:55, 9:36, 9:22 Tempo 6 miles: 8:43, 8:48, 8:36, 8:38, 8:26, 8:26 Cool down 3 miles: 9:05, 8:54, 8:58 12 miles TT: 1:40:04. AP: 8:20. Today's time was almost identical to the 10 miler recovery time on Monday, interesting! Going to dinner and the Peking Acrobat at the U tonight...will there be "sugar traps"? Gotta stay strong!
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| Wave Rider 7 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
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6.6 recovery in 66:00, weird! What happened to my sunshine and blue sky? The soft snow turned into rain drops that seemed to drench my whole being this morning. I missed my children, my "life before running friends" sooo terribly. I felt that sometimes running has taken over my life.
After the run, I went back to the scriptures still sitting at the breakfast table, like an old friend, waiting to talk to me. These scripture passages opened up to me as if dews from heaven: Alma 5: 14, 15, 16, 19, 26, 27 I noticed so many action words: look, hear, feel, walk, exercise faith, come, change....I know what I need to seek... that companionship which is constant, kind, and full of love and peace. ***A note about last night: Dinner at TGIFriday. Had honey glazed pecan grilled salmon on coconut rice pilaf, salsa and broccoli, 2 tall glasses of water. Passed up brownie alamode, vanilla bean cheesecake and peanut butter pie which hubby put in a take-home box and still sitting in the fridge. I made it for day 2! Yes!
The Peking Acrobats were fabulous. These artistic athletes have incredible core strength, balance, agility, flexibility and grace. How in the world does that girl rode a uni-cycle on top of a spinning umbrella held by the feet of another acrobat who was in a pretzel position? The nail-biting moment came when the guy balanced his entire body at horizontal/plank/upside down positions with one arm/hand holding a sideway propped up chair which was on top of 6-8 other chairs with the bottom chair's legs on top of wine bottles. We sat on the first row in the balcony and he was at eye level to us. The audience sitting down below must be fearful of him crashing down on them. Amazing strength, control and balance. Mass transit meant the entire acrobatic company (must be over 20 people) riding on ONE bicycle!
Tonight is another opportunity to test my will power at the Ogden Chamber of Business Gala to honor hubby's colleague. Please let there be NO chocolate dessert, please, oh please! | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
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The funnest 20 miler ever!!! Ran from Teena's house to Payton's game westward uphill 8 miles w/ some side/headwind. Ry and the kids took my "drop bag" and our oranges and gatorade in their car. It was so fun when they passed us and cheered. WOW! I can't believe Teena would run on such a major busy highway. She protected me the whole way watching for traffic and paced me so beautifully! After a brief stop at the game, ate orange and drank gatorade, we were off for 12 more. Legs felt great! At mile 15 or so we called Rhett to check on him, only got his voice mail. Then we started saluting our friends everytime we saw something that reminds us of them; starting at Kneaders for Kelli, firestation for JohnnyV, 24Fitness for Huans32, etc. I can tell Teena wasn't working hard at all because she could remember everybody, do math, watch for traffic and listen to my chatting, etc. I never even looked at the mile or pace once; just ran by feel. We were blessed by sunshine, headwind and safety!
I didn't feel tired until we got to the Parkway with 3 miles to go. I think if it weren't for Teena, I would have called it quit. She kept telling me what a good job I was doing and really encouraged me. On the mile 19 hill, she wanted to run it hard. It was so AWESOME to watch her fly up that hill! WOOHOO!!! Hearbreak Hill will be a cake walk for her! I was so surprised to see our AP at 9:20. I don't think I have ever run a hilly 20 miler w/ headwinds at THAT pace at the end of a BIG mileage week. I'm feeling great, no soreness to speak of yet! THANK YOU SSF for everything! I couldn't have done it without you! I loved every single minute spent with you!!! Prez. wants to drink MY no sugar cocoa you gave me! Can you believe that guy?
****** Report on No Sugar Challenge: Last night at the Ogden Chamber Dinner, they put the salad and dessert at the table before the dinner even started. So I had to stare at the triple chocolate cake and raspberry cheesecake the entire evening. But I'm proud to say that I didn't even take a taste. I offered my dessert to the friend seated next to me. She kept saying I needed it more than her.
Tonight we had a family dinner at the Asian Buffet. I was starving, ate a ton of food; but I did not eat any dessert. The hard part was the dessert were scrumptious pies, (cherry, lemon cream and apple) lovingly and deliciously made by my nieces. Today was their father's birthday. Family members came from China and California for this occasion. When they offered me the pie, I gently said I'm too full right now but I will take it home. I am sure my boys will consume it before the night is over. Day 3 was a SUCCESS!!! 22 more days to go! One week before Valentines Day when I can have my chocolate! :) YES!
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| Inspire 5 (1) Miles: 20.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.25 | 0.00 | 0.00 | 10.25 |
| What a beautiful gorgeous day!!! Wendy called to see if I had already run b/c she needed to run or bike for an hour as part of her sprint-triathlon training and wanted company. What a welcome invite! I had not run with her since last Fall. It was sooo good to run and chat that we ended running 7 together (the longest she's run this year was 4, oops!). She let me keep her Garmin (mine died) while I ran 3.25 more by myself. 9:30, 9:03, 8:40, 8:23. **** No sugar challenge report **** Yesterday was Fast Sunday. Didn't get home from meetings until 4:30pm. Was happily surprised that hubby had prepared dinner: onion grilled chicken breasts, corn, rice, whole wheat bread. The boys ate pies for dessert while I had yogurt. For superbowl treats, we had popcorn, nachos, tropical trail mix, oranges and apples. So far so good!!! |
| Mizuno Nexus2 Miles: 10.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| 15 MLR in 2:20:14 Really dreading this run, the thought of running over two hours by my lonesome self was simply not appealing and flat out agonizing! It didn't help that I woke up tired. Mile 1-3 (11:00, 10:45, 10:00) ~The first 3 miles were painfully slow, with some sparse snow sprinkles. It was colder than I thought.
Mile 4-6 (9:40, 9:35, 9:33) Still dragged on with haziness (both the environ and the mind). Mile 7-9 (9:25, 9:23, 9:22) Finally got in the groove and just kept putting one foot in front of the other. Mile 10-12 (9:17, 9:10, 9:10) The sun finally peeked thru momentarily. Mile 13-14 ( 9:01, 8:54, 8:47) Hurried up to get the run over with. Drank gatorade starting at mile 3 and then every 2 miles. Breakfast: Kashi cereal with milk. Lunch: Boiled egg, a large sweet potato, orange Snack: Handful of almonds. ***No sugar challenge report*** Before bedtime we had a "sweet attack". Hubby had cocoa w/ sugar toasts. I had NO SUGAR added cocoa my SSF gave me and a handful of nuts. Can I make it 'till I can cheat on Valentines Day?!!! :-O
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 Easy recovery. My legs really needed that today. Glad I suppressed the "hurry-get-it- done" disease and kept the pace in the 10's. TT: 1:12:02 AP: 10:18. Yoga and corework. My hubby and son are both in the newspaper today in the "tradewinds" of the Salt Lake Tribune. How cool is that! :)
http://www.sltrib.com/ci_14367639?lADlD=search-www.sltrib.com-www.sltrib.com *** No sugar challenge, checked! *** There's a sweetheart dance in our Stake on Sat. Hubby and I have to make an appearance (he doesn't dance). They always have Kneaders mini pastries and chocolate fountains. I guess I will have to have my V-Day treats earlier! :)
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| Mizuno Inspire 4 Jade Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 4.00 | 3.00 | 13.00 |
| Had to scrap my plan for Suncrest again...a low hanging cloud was hovering over the mountain and light snow falling on the bench.
2 miles warm up ~ 9:47, 9:31 4 miles hill ~ from 2.5% -10% incline (all at 9:05) 3 miles tempo ~ 8:43, 8:34, 8:20 3.1 miles @ 5K pace (7:30) Did this in 23:15 (10 sec shy of a 5K PR set 8 months ago) 0.9 mile cool down in 8:23 (7-6.2mph)
13 miles in 1:53:06 AP: 8:31 Hit puke zone with 1 mile to go during the 5K and the tummy started to cramp. Thankfully all I had for breakfast was a yogurt. Had to hurry shower and head to the temple. Will stretch later.
Went to the temple with my friends of nearly 30 years, had lunch at the cafeteria. Had hamburger soup (thick like chili w/ tomatoes, potatoes, corn, beans, carrots, all sorts of beans, tiny bit of hamburger, VERY yummy soup), a side dish of vegetables (broccoli, carrots, french-cut green beans, onions, mushrooms) and one whole wheat roll. 3 of the friends had dessert, keylime pie, apple cobbler w/ ice-cream, chocolate eclair. I did not even feel tempted perhaps due to the stomach cramp from earlier. But I was SOOOO hungry I could have eaten two bowls of soup! :)
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| Wave Rider 7 Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy recovery run AP: 10:06 2 circuits core work 30 min strength 10 min yoga Date night! :)
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 9.00 | 0.50 | 0.00 | 16.50 |
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HAPPY NEW YEAR!!! The 1st day of the year of the tiger begins at midnight in China on Sunday, Valentine's Day! Since our friends in China are about 18 hours ahead in time zone, they are probably celebrating now. Woke up three times during the wee hours dreaming of fire-crackers, lion dance and doing acrobats. No wonder I was soooo tired and went right back to sleep! :) Dreaded this long run, even doubted if I could finish. Mile 1-5: 11:00, 10:44, 10:50, 15:39 (this can't be right), 9:01. The first 3 miles were uphill into the wind and rain. So glad I went back to the house to put on the Boston wind jacket. At mile 3.5, a girl passed me and commented on my jacket and uphill running form. We chatted and ran together to about mile 5 when she turned south and I went north. Mile 4 split was somehow messed up. This girl and I were going at a good clip. I'm guessing it's closer to 9 mm.
Mile 6-10: 10:09, 10:10, 9:10, 8:40, 9:20. Kept a steady effort on the incline going up to Alpine. Turned around at mile 7. Reached the Alpine City Park at mile 9 to take gu and potty stop. It was hard to get going once I stopped. Mile 11-16.5: 9:14, 8:45, 8:06, 8:28, 8:39, 8:17, 8:00. After the last uphill at mile 11, it was downhill for another 1.5 miles. The legs felt good so I pushed the last 3.5 miles (mostly flat w/ one small incline on the "bench") to home. WooHoo!!!
I'm glad the ITB did not complain during the downhill. This is the highest mileage week EVER for me. Sooo ready for a rest day tomorrow! Hubby came home from skiing and presented me a dozen red roses! xoxoxox! What a sweetheart! :) Off to my mil's house for New Year's celebration, then the Stake Valentine's Dance where the glorious Kneader's pastries and chocolate fountains awaits me! :)
HAPPY VALENTINES EVERYONE!
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| Inspire 5 (1) Miles: 16.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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5.5 hrs skiing with my sweetheart & the boys.
9 mi GA run after a 7 courses Chinese seafood dinner w/ the fam. TT: 1:24:28. AP: 9:22.
Yoga & stretch while watching 24 and the Olympics. The boys are loving the cookies and chocolate cheesecake which I now regard as poison! :) Hope everyone is off to a GREAT week!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.50 | 1.50 | 3.00 | 9.00 |
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Why is it that the word VO2 max sends me into fear and trepidation? Today's schedule is the first VO2 max workout of this training cycle. The last time I ran on the track was Sep 29, 2009 wearing shorts. The thought of a li'ole granny running on the HS track in tights just didn't look right; so I opted to do it on the road. (6 x 800 m @ 5K race pace, jog 50 to 90% interval time between)
2 mi warm up: 9:55, 9:36 800m in 3:51 (RI 400m in 2:10) 800m in 3:53 (RI 400m in 2:07) 800m in 3:50 (RI 400m in 2:07) 800m in 3:56 (RI 400m in 2:00) 800m in 3:55 (RI 400m in 2:01) 800m in 3:53 (RI 400m in 2:05) 2.5 mi cool down: 8:34, 8:44, 8:50 TT: 1:16:39 AP: 8:30 I hate that lungs a gasping, legs a burning feeling. SO glad it's done and I can run whatever pace I want the rest of the week! Anyone interested in a group run this Sat. on the Lehi JRP? Off to have lunch w/ Wendy and Olga! :) Details for Sat. group run: Where: meet at the Lehi JRP acess on 1500 North. Direction: go west approx. 2 miles from the Chevron gas station at 1500 N. State St. in Lehi. Parking area is on the left (south side of the road) just before the bridge. To get to Lehi State St., coming from Salt Lake on I-15, take Exit 282, (the one after Thanksgiving Point). Coming from Provo on I-15, take the Lehi 1200W Exit and turn left (west) onto SR 89. The gas station is about 2 miles south from the Exits.
When: start running at 8am. What: from the parking area (your car) to the north end is 5 miles, so 10 miles round trip. The south end is 4 miles to the trail closure (for bridge/road re-construction), so 8 miles round trip back to the car. Of course you can turn around at any point on the trail to get your desired mileage. There's a port-a-potty at the Willow Creek camp site about 2 miles south of the parking area. The 3 bathrooms on the north end are closed for the winter.
Who: all are welcome, the more the merrier! :)
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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My presidency meeting was cut short. Ran with Wendy at easy chatty pace. So good to have her company to chase away the gloom. I crave/need sunshine and blue sky! I feel the little aches and pains more when I run slow (90 or more sec. slower than mp). Is that normal?
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| Mizuno Nexus2 Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 2.00 | 3.00 | 13.00 |
| Third attempt to climb Suncrest failed. Excuses? Let's see: #1 - snow (albeit light) & gray sky, #2 - low on fuel, #3 didn't want to trash the quads and knees. So, did the best I could, almost identical to last Thursday's run.
Warm up 2 mi ~ 18:57
Hills 3 mi ~ 26:53 Tempo 3 mi @ Half-mp ~ 25:43 Tempo 3.1 mi @ 5K race pace ~ 23:12 Cool down 1.9 mi @ mp ~ 16:45 13 mi TT: 1:51:30. AP: 8:35 5 min pre-run dynamic flexibility exercises. Drank water at mile 5 and every 3 miles. 10 min post-run stretch. May do core tonight while watching the Olympics. The legs felt pretty good even at the 5K pace. The shoulders got really tired so my form was sloppy. I'm going to order some core workout dvds.
Inviting y'all to join us this Sat. at the Lehi JRP on 1500 N and about 2 miles west of State St. at 8 am. Hope to see you there, rain or shine!!! :)
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| Wave Rider 7 Miles: 13.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 EZ recovery. AP: 9:44. Another snowy day. It was so calm and serene...like inside a snow globe. I was completely covered with a layer of the white stuff. I LOVE carefree running. So excited for tomorrow's run...with bloggers and friends on the Lehi JRP. I will bring oranges since I'm still on the no-sugar-challenge! See ya at 8am!!!
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| Mizuno Nexus2 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
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I was so excited about today's run that I couldn't fall asleep for the longest time. I must have dozed off around 3am b/c I had this dream that Luzy came to my house b/c she didn't know the way to the trail. She somehow slept in our bed and was freezing. So I covered her with 3 layers of quilts. And then we got up to get ready for the run and I couldn't find my running bra! The clock was reading 8am and I panicked that we would be late...that woke me up and the real clock read 3:55. Weird dream (er nightmare). Anyway I got to the parking lot, Kelli and Mayard were already there. Kathie and Kimmy had already run 2 miles beforehand and got back just in time as Davy, Teena and Luzy arrived. It was SOOO good to see everyone. The sky was clear and a bit chilly w/ the wind. Maynard and Davy lead the pack, Kelli and Teena followed behind, Luzy and I followed after Kathie and Kimmie! I just love chatting with Luzy and enjoying her wealth of knowledge about animals and birds. I felt terrible about not knowing the trail closure. Good thing Davy and Maynard were there to show us how easily it's to get down and over the dirt mount and get back on the trail. The uphills always kicked my trash. Luzy was very patient and kind to stay with me. We got back to the car and bid goodbye to Kathie, Kimmy and Maynard; then went south for 8 more. When we reached the campground 2 miles later, Kelli was there waiting for us. We ran together and saw Teena and Davy at our mile 13.5 and their 14.5 Davy turned around to run with us for the remainder of our miles. We were so impressed that he had already run over 26 miles making his run over 31 miles today, WOW!!! Then I was floored to find out Kelli's going home to run MORE with Scott making this her second marathon+ two weeks in a row! Here I was so proud of myself for running an extra 3 miles more than what my schedule called for! Ha!
We had a nice post race chat eating oranges and drinking hot cocoa. It was so good to see RAD who had come to see us after her 3 hours workout in the gym. I LOVE running; but I LOVE my friends soooo much more! It was a great day! I did not gu; but drank 14 oz gatorade on the run, no potty stop. AP: 9:35. When I got home, my friend from Idaho surprised me with a visit. What a bonus!!! |
| Inspire 5 (1) Miles: 18.00 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 9.00 | 0.00 | 10.00 |
| 10 in 1:26:46. AP: 8:40 |
| Wave Rider 7 Miles: 10.00 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.25 | 0.00 | 0.00 | 15.25 |
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15.25 in 2:18:09. AP: 9:23. No fuel, fluid. Sunny, breezy, a bit cold at first.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mi in 58:28 AP: 9:44. Trying to keep it slow w/ church music but was in a hurry. Winter has returned! Off to take my friend to lunch for her b'day. | |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.70 | 6.20 | 3.10 | 13.00 |
| 5 minutes dynamic flexibility exercise
2 mi warm up in 19:30 5K in 24:36 (RI 1:00, drank 7 oz water) 5K in 24:10 (RI 1:30, drank 7 oz water) 5K in 23:14 (RI 1:00, drank 7 oz water) 1.7 mi cool down in 14:03
13 mi TT: 1:48:33 (including RI) 10 min. stretch, drank 20 oz water. Really pushed the pace (in the high 7's to 8mm). Concentrated on relax form. Shoulders were a bit tight. Not sure if I like this workout. Glad it's done. Off to the Post Office. 4 more days 'till I can have my chocolate! YES! :) Side note: I'm within a pound of my race weight...now if I can be a good girl over the weekend with two dinner dates...sigh!
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| Wave Rider 7 Miles: 13.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 recovery in 1:01:40 Lead legs. Perfect weather.
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| Mizuno Nexus2 Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 14.00 | 0.00 | 0.00 | 22.00 |
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Never go to bed on a full stomach. I must have consumed enough food to make an NFL coach proud. Between hubby's snoring, my achy knees and full tummy I got zero sleep. After hubby left for the temple at 5:30 am. I got up to do the laundry (my running clothes were all dirty), ate breakfast, went to take care of my elderly neighbor, then drove to the parkway at West Jordan. I was SOOO HAPPY to see Kathie waiting there. It was windy and we had the tail wind for the first 3 miles then turn around back to the parking lot where we were to meet Teena. It was so fun chatting w/ Kathie the miles just flew. We went south for another mile and turn around back to the parking (8 miles) where Teena has arrived. The three of us went north again with "wind beneath our wings". Andy should be so proud of his harems as we dedicated fond memories of him at each "mile marker". We got back to the parking lot at mile 17.25 and bid Katie goodbye. THANKS Kathie for waiting so late to come and run with me (us). You made the miles fun and fast! Teena had already run over 19 miles since she ran 10 FAST miles earlier with JohnnyV. It was SO GOOD and SWEET of her to stay and run with me for 4.75 more. We decided to head south with the head wind so we'll have tail wind for our last couple miles. She encouraged me along and when she said "6 more minutes", I got pumped thinking: "hey I can suffer for 6 minutes" so picked up the pace to a satisfying finish! Gu at mile 10 and 17 and drank about 21 oz. Had a can of slimfast on the drive home. 22 miles in 3:18:50. AP: 9:02. I'm very happy with this AP. Here are the splits (for Kathie as her Garmin got messed up). You can tell when we had the tail wind and when we had the head wind. 8:58, 8:51, 8:49, 9:07, 9:30, 9:25, 9:29, 8:59, 8:28, 8:35, 8:43, 8:50, 8:51, 9:31, 9:18, 9:33, 9:18, 9:23, 9:19, 8:51, 8:42, 7:59. THANKS KATHIE & TEENA FOR THE BEST LONG RUN EVER EVER EVER!!!
Off to dinner with the Stake presidency!
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| Inspire 5 (1) Miles: 22.00 |
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| Night Sleep Time: 1.00 | Nap Time: 0.00 | Total Sleep Time: 1.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 2.00 | 9.25 |
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A NEW MONTH! MARCH (Love the sound of that *action* word!) 7 Weeks 'till Boston!!! First day of a new mesocycle 3 - race preparation calls for VO2max 9 mi w/ 5 x 600 m @ 5K race pace. Have I mentioned VO2 max is a scary word for me? But, it's a new month and the weather is PERFECT so I found the courage to tackle this workout on the HS track. Ran 3 miles down to the high school via Center St. which I thought to be the safest and shortest route until I encountered two dogs half way there. Made it to the HS in exactly 3 miles. (9:38, 9:46, 9:21) Went inside to take a drink from the fountain and heard whispering of "that's Steven's mom." :D
Did the 8 dynamic flexibility exercises by the entrance of the track. Only a few kids on the field and no one running, goodie! :) Splits for the 600m and the 200m (RI): 2:43 (1:29) 2:47 (1:39) 2:50 (1:27) 2:50 (1:30) 2:47 (1:31). I always go out too fast on the first set. It's been over 5 months since I last ran on the track when I wore shorts instead of tights. Ran another lap to make it 6 miles even, then went inside for a quick drink.
Took a different route home (avoiding the dogs on Center). Ran up on the freeway overpass to Frontage then up 3rd West, mostly uphill. Kept telling myself "hills are my friends." Made it home in exactly 3.25 miles (9:17, 9:18, 9:27, 8:55); surprisingly faster than the downhill warmup miles. Total running time: 1:25:15. AP: 9:13. I'm going to have the cookie my visiting teacher gave me last night! :) Hope everyone is enjoying the day and off to a GREAT start of new month and week!!!
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| Mizuno Nexus2 Miles: 9.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.25 | 0.00 | 0.00 | 14.25 |
| Spent the bulk of the morning with Beverly and Bob who has bone cancer and was supposed to have died over 2 years ago. I always feel such love and peace in their home and go away with renewed gratitude. There has been a lot of of illnesses and tragedies around my friends and associates lately. I am so grateful for the ability to run and the Plan of Salvation. Plan was to run up Suncrest. Felt a sharp pain in my left knee at about 0.8 mile into the run. Almost abandoned the run but decided to walk it off; then gradually resumed running. Decided to cut across to Alpine instead of straight up Suncrest. Turned out to be a good choice. The rolling hills allowed my legs to use different muscles. I didn't carry a fuel belt with me. So it was good to have the "ever flowing" drinking fountain at the Alpine city park at mile 9, otherwise no drink or fuel. Legs felt heavy and the run felt long. Was hard to focus on any proprioceptive clue. TT: 2:18:52. AP: 9:44 (10:55 including the walk, 10:30, 10:13, 9:33, 9:53, 10:33, 10:45, 9:31, 8:55, 9:35, 9:36, 8:56, 8:54, 8:45, 8:21)
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| Inspire 5 (1) Miles: 14.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.50 | 0.00 | 0.00 | 10.50 |
| Schedule says to do Recovery + speed: 6 mi w/ 6x100m stirdes am. then 4 mi pm. Was gone all morning to Bob's and presidency mtg. Picking up friends for dinner and concert at 4:30pm. SO, had to lump the two runs together in the afternoon. 10.5 mi in 1:39:25. AP: 9:27. Stretch & core.
Trying to decide what to run the rest of this week since I have Lake to Lake Relay in SG on Sat. Pfitz plan: Thu ~ Recovery 5 mi. Fri ~ 8K-15K tune-up race. Sat ~ Long run 18 mi. Option 1: Thu ~ Recovery 5 mi. Fri ~ rest. Sat ~ L2L relay (about 10 mi) Option 2: Thu ~ Long run 14-16 mi. Fri ~ Recovery 3 mi. Sat ~ L2L relay. Option 3: ? Any suggestion?
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| Wave Rider 7 Miles: 10.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 4.00 | 1.00 | 0.00 | 15.40 |
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I am enjoying my daily morning visit with my 82 & 83 yo friends. Beverly insisted on giving me apples and bananas for my run. When I told her I can't carry that much food, she gave me a baggie of nuts, dried pineapples, raisins, chocolate chips. Such kindness! Can you believe this sweet lady taught 4th grade till she was 74? She didn't want to quit but her own children made her. She is the most graceful, elegant, hard working go-getter. Bob always looks at her with twinkles and love in his eyes! :)
15.4 mi in 2:20:10. I think that was a good distance, high end of a MLR. Legs felt fine once warmed up. Tomorrow I'll do an easy recovery run before heading down to SG. I am SO EXCITED to spend some time with my SSF and wonderful running friends! :)
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| Wave Rider 7 Miles: 15.40 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 recovery AP: 9:53. Hope the weather is good for our travel down to SG! Party time!!!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Race: |
Lake to Lake 50 miles Relay (50 Miles) 06:56:24, Place overall: 27, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 5.00 | 3.00 | 10.00 |
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3 Grannies + 2 Chicks Kathie, our WONDERFUL team captain (a brand new granny of less than 24 hrs) picked us up: Marcie, me, Kimmie and their mom on Fri. afternoon for the drive down to SG (Teena went w/ Ry). We couldn't decide on a team name (Running No Nads, Andy's Harems, Sweet Dreams or Beautiful Nightmares, etc.). Eventually let Kathie's and Kimmie's mom chose her favorite: 3 grannies + 2 chicks!
5 hours of laughing & giggling later, we arrived at SG just in time for dinner at Applebees where Teena joined us. While Kathie went to the team captain meeting, we shopped for food for breakfast and the relay. Then we drove down to Kathie's sister's house (aka free & comfy lodging) in Mesquite. We went to bed around 10:30pm. Thanks to Kimmie's AdvilPM and the comfy queen bed I slept like a baby 'till the alarm went off at 5:40. We left the house promptly at 6:13 for the drive to the start. Kathie, Kimmie and their mom are wonderful. Since the sisters ran this relay last year (3 Hags & 2 Stags), they knew the course/driving route and had everything down to a T. The orders of both our 1st and 2nd legs were the same: Kimmie, Smooth, Kathie, Marcie, Teena . The 3 grannies sandwitched by the 2 chicks. Leg #1, 2, 3
Temp at the start was 36F. I wore l/s top and tights. After a quick Kodak moment, and greetings w/ Andy, we bid Kimmie good luck and drove down the canyon to my exchange point. My 1st leg, Red Rock N'ROLL, is 5.2 miles down winding Hwy 91 with the view of some beautiful red mountains of Ivins in the distance, thru the Shiviwits Indian Reservation & lots of big wide open desert land, running on the narrow shoulder facing traffic. There are 2 noticeable uphills (my Garmin showed 3 hills and 1 blib) otherwise overall downhill. First mile was a gentle downhill where I easily passed 3 runners. Ran that in 7:45 and felt very comfortable. The first uphill was around mile 1.5. Saw 2 targets and passed both on this hill in 8:05. Mile 3 was a sweet downhill where I picked off 2 more runners in 7:25. SO HAPPY to see my teammates cheering, can't begin to describe the joy they gave me!!! Mile 4 is a slight downhill where I passed 2 runners in 7:46. Another uphill where I passed 2 more runners before turning left onto 400 S. The last mile was relatively flat. Concentrated on reeling in the 2 runners ahead, was only able to pass 1 making a total of 12 road kills. Was happy that no one passed me. The last mile was a disappointing 8:30. Forgot to start the Garmin the first little bit and didn't turn it off at the finish while checking in so the last split was at 12:32 showing my average pace at 8:00. While driving to the next exchange we were able to cheer Kathie couple of times enroute. We saw her easily passed one guy and pointed out her next target, a Red-rebel girl. Her leg has a lot of rolling hilly trail and turns in some neighborhood. Kathie was AWESOME, running strong. Leg #4, 5, 6
Marcie, a 44 yr young granny with 55 marathons under her belt, was astounded to find out her 1st leg was a short 4+ miler blasting down to Dixie Dr. We knew she would be FAST so we quickly drove to the next exchange at a little park where Teena was waiting (Ry dropped her off earlier). I pinned the bib on her and she was ready to RACE. That girl ran her leg in lightning speed. After she handed off to Kimmie, she was worried that she had run that leg too fast and not enough time to rest. I assured her that I would run plenty slow to give her more than sufficient time to recover. :) Leg #7
Waited to run my last leg on the Virgin River Trail at high noon. Changed to s/s top and shorts and realized I hadn't eaten since breakfast at 6am (half a bagel & yogurt). Quickly ate a handful of almonds and drank some gatorade and water. This leg is named Expedition Virgin River on a winding city bike trail along the Virgin River, a gradual uphill with a little bit of a big hill at mile 3.
A fairly strong headwind greeted me which got even worse for my teemmates later with blowing red dirt. Tried to run the tangents on the trail while watching for cyclists. Passed 3 runners within the first mile; but didn't see a single runner until the last 0.5 mile and no way of catching her. Got lazy running alone on the winding windy trail. I now know why it helps to have other runners to race with. On Riverside Dr. I ran on the sidewalk. Didn't want any car hitting me from behind. At the top of the hill I could see Kimmie waiting with a water bottle. What a blessed sight! That drink revived me. THANKS Kimmie! I picked up the pace and happily let Kathie took over the next leg. Splits: 8:06, 8:10, 8:48, 8:52, 8:07. AP: 8:27. Total road kills for the day = 15. Wanted to make 17 for Teena, dang! Leg #8, 9, 10:
The next 3 legs for Kathie, Marcie and Teena were tough. We got out when possible to cheer and offer water. I ran a little bit of the uphill with them at the exchange points. Kathie was amazing running up and down the hills where ATVs roam. She totally rocks! Wish you were there to feel the love and pride Kimmie and their mom have for her.
Big salute to Marcie running that Dam leg dirt trail uphill with a WICKED headwind blowing red dirt in her face. With asthma and all, she conquered that leg like no others. What a toughie! They gave hats to those finishing the BRUTAL leg #9.
Teena had been texting Andy (whose team finished 3rd overall) getting his splits and headsup since they ran the same legs. She strategized how to run her "glory leg" w/o disappointing the team. Whatever! She was running smooth, fast and strong like an elite passing Dean, a strong runner. It stinks that she had to run past the finish location out for another 1.1mile to turn back. The wind was merciless. But she was fearless, fast and fabulous. We sure were PROUD of her! We ran in together to the finish line, finishing 6th in the women division (out of 25, I think) and 27th overall. We were told there were 95 teams.
After some fun chatting with Andy and more Kodak moments we dropped Teena off at the golf course where Ry was golfing; then Kimmie drove us home. I LOVE LOVE LOVE this relay with my favoritest friends, making memories, sharing inspiring stories, good laughs and giggles. I learned SO MUCH from these GREAT ladies whom I have come to love and admire! Sorry I have no pictures to post b/c my son was needing the camera for his Eagle project which got canceled at the last minute due to the snow. STINK! |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| Pete says to run VO2 max today; but I didn't feel like it...SO, did a 15 MLR in 2:09:31. Beautiful day! Thought about my running friends...missed Kathie, Kimmie, Marcie and my SSF already! :( Didn't help that I haven't heard from my missionary son for two weeks! :-(
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| Wave Rider 7 Miles: 15.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 3.00 | 0.00 | 4.50 | 12.00 |
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Andy said VO2 max workout shouldn't scare me, "when it starts to get uncomfortable, it's time for rest". He also says running fast feels good. I tried to remember that during today's workout. 3 miles warm up: 9:46, 9:12, 9:00 6 x 1200m @ 5K race pace w/ 400m RI. 5:36 (2:28), 5:38 (2:29), 5:39 (2:31), 5:40 (2:31), 5:32 (2:25), 5:28 (2:31) 3 miles warm down: 8:41, 8:18, 8:38
I seriously don't know how to run intervals. I always go out too fast on the first set; then worry about not being able to finish the workout; and then die on the last set gasping for air and seeing stars******!!! Why do people like to torture themselves like that??? Cool down @ mp felt really good though! :)
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| Wave Rider 7 Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 ez in 1:34:15 AP: 9:25 60 min YogaX
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| Wave Rider 7 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 9.00 | 1.50 | 0.00 | 12.50 |
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Beautiful day, blue sky, sunshine! Temp in the mid 30's. Would have made this a long run if I didn't have a temple/lunch date with my friends. Warmed up for couple miles then kept the rest sub-9. So glad they put a 4-way stop sign on 1200 E where I crossed 4 times today. :)
12.25 mi TT: 1:48:00. AP: 8:49. Splits: 9:55, 9:11, 8:35, 8:52, 8:43, 8:56, 8:36, 8:53, 8:29, 8:37, 8:33, 8:31, 8:24 May do core exercise tonight.
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| Inspire 5 (1) Miles: 12.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
| Was supposed to run 5 recovery today and 18 tomorrow. Busy tomorrow, plus it's a gorgeous day for running. Didn't get out 'till late morning...lotsa phone calls. Wore l/s top and SHORTS! :)
Ran 3+ on the bench then head up to Alpine. Had a pit-stop at the elementary school (mile 6.5) when Teena called. :) Reached the intersection of Heritage Dr and Grove Dr. debating whether to go straight like I normally do. Just then saw a runner coming down from Grove Dr. I asked him how far up does Grove Dr. go and if there are any dogs. He said about a mile to the cove; the dogs along the way are harmless. So I turned up on Grove Dr. and ran all the way to the cove to the base of the mountain (mile 11). The road became gravel then dirt and ended at Lambert Park, I think. There's a little bathroom w/ non-flush toilet and a pavilion w/ picnic table. There's still lotsa snow up here. Beautiful view of the valley. If I was a mountaineer like Scott, I would come and explore the trails here. On the return back to Heritage Dr and Grove Dr, I encountered a yellow lab. which normally was inside his kennel. But He was outside, growling and barking at me. The only thing that separated us was the road. I stopped, turned around and walked back up on Grove Dr. and continued south to Alpine city park. I really need to carry maze with me next time. Legs definitely felt the miles this week but wasn't too bad. Gu at mile 11 & 15, drank 21 oz gatorade, 14 oz water and sips from the ever-flowing fountain. 20 mi. in 3:04:13. AP: 9:12. Splits: 10:00, 9:30, 9:30, 9:27, 9:29, 9:43, 9:28, 9:36, 9:30, 10:05, 10:29, 8:34, 8:28, 9:05, 8:53, 8:47, 8:11, 8:30, 8:21, 8:21.
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| Inspire 5 (1) Miles: 20.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| What a day! Spent 6 hours helping with my son's eagle scout service project. At least 38 boys, 2 girls, 10 men and 3 women came. My son designed the landscaping around two pavilions at Wine's Park. First we laid down weed barrier. Then we shoveled, dug, raked, hauled, several trucks load of BIG red rocks, small rocks, mulch/bark, and planted shrubs, bushes. It was back breaking work made worse by the freezing rain, snow and sleet. Temp was 35; but with the wind chill, it was colder than cold. We were soaking wet. Our fingers and toes were numb with frozen mud.
Steven came close to sending everyone home three times but so glad we didn't quit. It was canceled last week due to the snow covered ground. We're home dry and warm now; but I'm afraid all the shrubs and bushes we planted are going to die b/c there's already couple of inches of snow on my lawn and drive way. O well, at least the hard work is done. A shout out to Sophie, my SSF's daughter who was baptized today along with her cousin, Marianne! What a special day for these two very special beautiful girls! CONGRATS! Sophia! I LOVE YOU!!!
7.5 recovery in 1:13:20 AP: 9:47
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 5.00 | 12.00 |
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New shoes. Got blister on the 4th toe left foot. The last pair of new shoes (same model) gave me blister on the 4th toe right foot. That makes for consistent bilateral blisters! Stink! Warm up 3 miles: 9:25, 9:05, 8:50 10 x 800m w/ 400m RI: 3:50 (2:28), 3:54 (2:20), 3:52 (2:23), 3:55 (2:23), 3:50 (2:27), 3:46 (2:26), 3:52 (2:26), 3:47 (2:29), 3:51 (2:18), 3:51 (2:28) Cool down 1.5 miles: 8:35, 8:50 Done!
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| Inspire 5 (2) Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 2.25 | 0.00 | 14.25 |
| 14 mi MLR. The plan was to run the bench loop twice. Grab a drink passing the house for the second loop. Run negative splits.
7.1 mi in 1:04:15. AP: 9:03. 9:33, 9:13, 9:09, 8:55, 8:56, 8:53, 8:40 (0.1 @ 8:35) 7.15 mi in 1:00:29. AP: 8:27. 8:33, 8:38, 8:27, 8:19, 8:37, 8:31, 8:08 (0.15 @ 7:56) Done!
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| Inspire 5 (1) Miles: 14.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| HAPPY ST. PATRICK'S DAY!
AM: Recovery + speed. 9 miles w/ 6 x 100 m strides. Ran 0.1 mi strides @ 6:40. It was kinda fun to do strides. TT: 1:24:00 AP: 9:19
Afternoon: 60 min. core synergistics. Man, these are hard.
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| Inspire 5 (2) Miles: 9.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 7.50 | 0.00 | 0.00 | 10.00 |
|
Not exactly marathon pace miles but a good hill workout. Warm up 1-2.5 @ 1% (very slowly from 5-6.5mph since arms & legs were sore from the core work yesterday) The following miles all at 9:13
2.5-3.5 @ 4% 3.5-4.0 @ 1% 4.0-5.0 @ 4.5% 5.0-5.25 @ 1% 5.25-6.25 @ 5% 6.25-6.5 @ 1% 6.5-7.0 @ 5.5% 7.0-7.25 @ 1% 7.25-8.25 @ 6% 8.25-9.25 @ 1% at 8:34 9.25-10 @ 1% at 8:45 TT: 1:34:25. AP: 9:26. Did this while watching Two Weeks Notice. I LOVE Sandra Bullock! Soooo funny! :D
Relief Society birthday dinner tonight! FUN!
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| Wave Rider 7 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.75 | 0.00 | 0.00 | 6.75 |
| Woke up sore all over. First mile was painful and slow at 11:45. It took 3 miles to warm up. Hurt to run in the 10's. Felt better to run faster. Last 1.75 at 8:48. TT: 1:03:03 AP: 9:45 60 min X Stretch. Man, I have zero flexibility.
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| Inspire 5 (2) Miles: 6.75 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 12.00 | 0.00 | 0.00 | 19.00 |
|
What a great day for a long run, temp in the mid 30's, sunny, NO wind...AND with WONDERFUL friends! Maynard, Kathie, Kimmie, Cougar, McFrosty and BeMo who came from Gilbert, AZ for Spring break met at the trail head by Utah Lake at 7am. Ran with Maynard, Kathie and Kimmie to mile 6 and turn back to the car since Kimmie only needed to run 12. After bidding Kimmie goodbye we ran back for 7 more. I forgot to restart my Garmin when we stopped at mile 15.5 and mindlessly started the Garmin when we "crossed the finish" so my splits and AP were off. Kathie had our AP at 9:05.
***Felt really good about this run. It took a few miles to warm up and definitely felt the ITB on the turn and going down tunnels. Oh, the doughnuts Maynard gave us totally gave me turbo power. YaHooooo! THANKS Kathie, Maynard, Kimmie!!!!
We then went to IHOP for brunch. It was so fun to chat, laugh with such awesome friends. Cougar is shooting for a BQ at UVM, Maynard is running the Buffalo Run 50K next Sat. ONE month to go for Kathie and I for Boston! Now off to read everyone's race report! HAVE A GREAT WEEKEND EVERYONE!
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| Inspire 5 (1) Miles: 19.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
28 days 'till Boston!!! Sure hope I won't feel like this when I wake up on Patriot's Day. Almost abandoned my run 3 times. Other than the wind, it was a nice Spring day. My left ITB and vastus medialis were screaming for me to stop right off the bat. Normally it feels better after couple miles of warm up. The pain lasted for 5 miles!!! My strides were clunky and lifeless. Arrrghhh! Mile 9 was uphill and I was surprised that the legs actually felt good and then the last mile home (flat) I opened up the stride a bit and felt much better. TT: 1:38:26 AP 9:51 (perfect recovery pace) Just for fun comparison ~ Rhett ran 20 miles this morning in 1:24:xx, 14 minutes faster and twice as much miles! I'm pathetic!!! :( :-D
****I'm trying to decide what to do with my runs this week. I have an important duty to fulfill on Sat. making it not conducive for my last long run. Here's what's Pfitz has me do: Tue. VO2 max 11 mi Wed. MLR 14 mi Thu. GA + Speed 8 mi Fri. Recovery 5 mi Sat. Long run 20 mi Week's total mileage : 68 mi Next week's mileage is 55-57 w/ long run of 17.
Feel like I need to stick w/ the plan, follow Rhett's mantra of "nothing stupid" from now 'till Boston. Hmmm, what to do???
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| Mizuno Nexus2 Miles: 10.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.25 | 0.00 | 3.75 | 10.00 |
| Ok, I tried to listen to everyone's advice: "listen to my body". Well, it's telling me that I'm old, tired and worn-out. The stubborness within tells me to just do it. :-o I was actually relieved to see the blowing snow. It gave me an excuse to avoid the track which would just do more harm to my ITB. To the TM I went for the VO2 max workout. Andy said not to be afraid to cut short the warm up and cool down miles. I sorta listened. Seriously, it takes at least 3 miles to warm up this old body. But I did cut one mile off the cool down. Warm up miles: 10:46 (everything hurts), 9:30, 9:02 8 dynamic flexibility exercises 5 x 1200m @ 5K race pace, jog 50-90% RI time b/w:
5:27 (2:30), 5:25 (2:28), 5:25 (2:31), 5:21 (2:31), 5:18 (2:25) Cool down miles: 8:22, 8:47 (oops, should have slowed down a bit; but the ITB hurts worse to slow down) TT: 1:25:47. AP: 8:43 Will ice, roll and stretch lots today! Just need to survive this week!
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| Inspire 5 (2) Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.25 | 0.00 | 0.00 | 14.25 |
| Busy busy day!!! Didn't get out 'till almost 3:30pm. Lots of after school traffic. Temp in the low 40s, sunny (note to self: buy sunscreen), shorts and s/s shirt weather, NICE!!! Ran the same bench loop route x 2 as last week except today's almost 7 min. slower...eek! However, the 2nd loop was 4 min. faster like last week...so still negative splits. Had to hurry home to make it to the parents meeting for my son's NYC tour. So no time to stretch. Now my legs felt like I've run a marathon. All the ligaments around the ankles, knees and pelvis are on fire! Going to do some yoga before bed!
14.25 in 2:11:39 AP: 9:14 Splits: 9:46, 9:19, 9:34, 9:35, 9:36, 9:25, 9:01, 9:08, 9:13, 8:57, 9:00, 9:01, 9:10, 8:40, 8:20 |
| Inspire 5 (1) Miles: 14.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
|
Took one of the iPods for this run. Thought there would be Church music, instead they're sound track to Pirates of the Carribeans. Made me missed my missionary boy! That was his favorite movie music. 6 recovery in 57:06 Splits: 10:22, 9:42, 9:34, 9:24, 9:15, 8:53 (oops! more like a progressive run. Guess I got carried away by the music! :D ) Off to see my SSF!!! WaHoooo!!! :)
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 4.00 | 0.00 | 0.00 | 22.00 |
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I have fretted over this run, my last long run before taper. It was supposed to be my Boston dress rehearsal. I carb-loaded yesterday w/ a nice lunch at Noodles & Co w/ my SSF who also worked on my leg. :) Had two generous servings of spaghetti, a small salad and an orange for dinner. Hydrated well thru out the day. Planned a route w/ just the right hills. But, one thing I can't plan on is the weather. STINK!
Woke up w/ sore legs. Ate breakfast. The storm has arrived. Reluctantly put on the winter gear: tights, l/s shirt, Boston'09 jacket, cap, head band, sunglasses, gloves, fuel belt w/ cell phone (in case the run's cut short), pepper-spray (for the wild beasts at Alpine). There was a strong wind coming from the north/NW. Then came the snow/sleet. Got a nice microdermal facial treatment from the pinball size hale/sleet that kept pelting my face. At one point it was a blizzard, motorists had their headlights on. One of my neighbors pulled up and asked: "Are you okay running in this kinda weather?" "Yes, I am. I have 16 more miles to go!" She shoke her head and drove off. When I reached the base of Suncrest at mile 12.85, I had to make the decision whether to run my "Newton Hills" uphill into the wind and blinding snow storm or to turn around. By now, I'm covered w/ snow, wet shoes, numb feet. My pace were slower than I wanted but still within McMillan's recommended long run pace. I knew I wouldn't be able to run any mp miles from the get go. Decided to forge on and get it over with. First hill is a a little over a mile long w/ 185' ascent. My sunglasses (aka windshield) was completely plastered w/ snow. Wish I had a gator for my face. Wondered what the motorists were thinking?!! Did that hill in 10:16, STINK! Then a slight downhill for 0.2 mile turning east w/ the sleet pelting my left side. Then come a series of rolling hills w/ a net ascent of 95' for the next 2.5 miles. Had to run on the sidewalk for some stretches as there were puddles on the road and fast moving cars. My "Heartbreak Hill" was 3/4 mile long with a flat recovery of 0.1 mile in the middle. From mile 18-19 was a sweet downhill w/ tail wind, FINALLY! Did that in 8:18. But my feet were really sore not sure if it's from the sidewalks, or finally thawing out. Did I mention my feet were wet and frozen? The snow finally stopped for the last 5 miles but NOT the wind. I ran as hard as my achy tired legs let me with a fierce crosswind all the way home. With 0.05 miles to go, a car honked at me. It was my former neighbor who was turning into the lane that leads to his property. At that instance, I paused and felt a cramp coming on. I kept going until the Garmin beeped. I turned back to apologize to my 80 y.o. friend and leaned on his car with the relief that IT IS DONE! He first felt sorry for me then got mad at me for "wasting away". I drank 36 oz gatorade, 20 oz water, 1 cliff bar at mile 7, Gu at mile 11 and 17. Post run weight is the same as pre-run at 99 lbs. 22 miles in 3:25:36. AP: 9:20. Splits: 9:43, 9:47, 9:34, 9:26, 9:23, 9:28, 9:27, 9:07, 9:15, 9:24, 9:32, 9:20, 9:23, 10:16, 9:18, 9:21, 9:37, 9:24, 8:18, 8:39, 8:38, 8:08. ***Now the sun is peeking out and the wind has died down as I'm typing! STINK! I am soooo sore and tired!!! My hubby owes me more than a "kiss it better". It is his fault that I had to run this on Friday w/ crummy weather. O well, unless Boston gets a heat wave, I'm ready! THE END!
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| Inspire 5 (1) Miles: 22.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Took an ibuprofen last night and woke up feeling decent. Had a dream that I showed up to run the Riverton 1/2 and everyone was mad at me! Hehe! Decided to start my run same time as the Riverton 1/2. Blue sky, sunshine, a little windy (but not like yesterday's GUST). It was a pleasant run with thoughts of my friends racing at the Half and at Antelope Island and running their 20+ milers. 8.25 recovery in 1:19:15. AP: 9:54. ***The left ITB and vastus medialis still hurts the same. It gets better after 3 or so miles. Strangely the pain comes back if I run in the 10ish pace but fine between 9:35-9:45. Off to make myself presentable to meet/greet the General YW Board and the Brethren. Hope everyone have a WONDERFUL weekend and FANTASTIC RACE!!!
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| Mizuno Nexus2 Miles: 8.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.25 | 9.25 |
| Recovery + strides. 9.25 in 1:27:20. AP: 9:26
Ran with Wendy and Carolyn on the Lehi JRP. They have signed up to run the Thanksgiving Point Half in April and needed to do 9 this morning. I wanted to see if the trail closure on the north portion is passable. So we ran north and YES, the big dirt mount is gone and we easily stepped over the plastic fencing. The trail was torn up but runnable.
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| Inspire 5 (1) Miles: 9.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
|
12 miles MLR. Plan was to run 4 hill miles, down 3200 N up it, then down 2600 N back up it, then down 300 W and up it x 2. But when I took my son to school, I saw how bad the wind storm was coming from the SW, I abandoned that plan and onto the boring TM.
3 miles warm up @ 1%: 10:56, 9:46, 9:28 Felt rather fatigued, slow to warm up!
Four 1-mile hills @ progressive incline with 0.5 mile @ 1% incline between hills: Hill #1 @ 2% in 9:20 (1/2 mi @ 1% in 4:32) Hill #2 @ 3% in 9:15 (1/2 mi @ 1 % in 4:30) Hill #3 @ 4% in 9:11 (1/2 mi @ 1% in 4:25) Hill #4 @ 5% in 9:00 (1/2 mi @ 1% in 4:22) 3 miles cool down @ 1%: 8:34, 8:47, 8:49 Need to do some yoga tonight. ***THANK YOU Andy for this link. I'm posting it here to remind myself of the taper plan. ***
http://pfitzinger.com/labreports/marathontaper.shtml
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| Inspire 5 (2) Miles: 12.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 1.50 | 1.50 | 5.00 |
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Gone half a day to SL for the General Primary Training Meeting...very inspiring, edifying! STINKY driving in the fog/rain/snow rush hour traffic!!!
Recovery + speed. 5 mi w/ 6 x 100m strides Warm up 2 miles. 0.125 mi strides @ 6:40, RI same distance @ 6-7mp x 6
TT: 41:41. AP: 8:20. Splits: 9:20, 8:37, 8:10, 7:59, 7:35. Going back to SL for the Jazz game...more winter driving!
Hoping for better weather this weekend, Happy Easter! March was a lion...may be April will be a lamb! :)
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| Inspire 5 (2) Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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WOW! Got to love winter running! Last Friday, March 26, I ran 22 miles
in horrid freezing hail/snow/sleet UPHILL with HEADWIND GUST to
Alpine!!! The sun peeked out AFTER my run! What?!! Are you kidding
me?!! 
Mother Nature sure has a weird sense of humor! So this morning I decided to show
her! I was going to redeem my 22 mler. but felt so good that I continued for 4 more, in snow and slush mind you, all over Alpine and
best last week's time by 41 seconds!!!! How you like them apples? And I
didn't even need an ice bath (was in one the whole time)! I may have to see my personal PT (aka SSF) to fix me good before Boston though!   ***HAPPY April 1st, fellow bloggers!*** Although that was one of my wildest dreams, this is what I really did:
5 EZ recovery mi at AP: 10:01 3 circuits core work
Debating whether to switch my long run to tomorrow. Forecast says it will be stormy on Sat. Plan says to run a 8K-10K tune-up race tomorrow. There's no race on a Fri. Wanting to run 9 mi with 5 @ tempo. What to do?
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| Inspire 5 (2) Miles: 5.00 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 16.30 | 0.00 | 0.00 | 17.30 |
| I am SO HAPPY JulieC offered to run with me this morning just as I was debating what to do. I got to the JRP a little before her, so I ran north to the trail closure and back for 1.3 mi just as she arrived. The north trail closure was not passable as there was a big earth moving machine digging up mounts of dirt. Anyhow, Julie and I ran south to the other trail closure which is 8 mile round trip, back to the car/aid station to drink and shed the jacket. It was a gorgeous day w/ sunny blue sky and birds chirping. We ran back south again for 8 more and it was a bit breezy and we were both feeling hungry. My Garmin305 is not working properly. It would power off automatically if the belt get tugged or jiggled, so I lost some splits. Will have to get them off of Julie's fancy schmancy new Garmin. Mine shows my fastest 2 miles at 8:29, slowest was the first warm up mile at 9:10, average pace at 8:40. Now I feel like I've redeemed myself from last week's horrible blizzard 22 miler.
Julie is an AWESOME pacer and running partner! The miles just flew
by while we chat. It helps to run with someone faster than me. She is a very talented and intelligent runner. I feel so honor that she
wanted to take it easy today to run with me. THANK YOU THANK YOU THANK YOU, Julie, You're the BEST!!!
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| Inspire 5 (1) Miles: 17.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.25 | 6.20 | 0.00 | 9.45 |
|
Schedule says to run a 8K-10K tune up race. There's a Half at Ogden this morning; but I didn't want to miss General Conference so I did my own 10K race. Warm up 2 miles in 19:14. Did the 8 dynamic flexibility exercises. 10K in 46:29 Cool down 1.25 miles in 10:02 TT: 1:15:45 AP: 8:00 20 min yoga while watching General Conference. ***************
Love Pres. Monson's sweet comments about his dear wife, Francis. Really enjoy listening to Sis. Beck's talk on the sacred roles of women. Elder Packer's talk on the wonderful power of Priesthood. Elder Ballard's great counsels to mothers and daughters. Elder Eyring's inspired words to families, children, youth, parents in following the straight and narrow path. My soul hungers for these nurturing words of the Prophets and Leaders (especially the women). It gives me strength, joy and peace. I am soooo grateful to have the Gospel in my life and to have made sacred covenants with the Lord.
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| Inspire 5 (2) Miles: 9.45 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 2.00 | 2.00 | 7.00 |
| Mesocycle 4 ~ Taper ~ Week 1 to Goal
Schedule says to run GA + speed, 7 mi w/ 8 x 100 m strides. My Garmin is broken and the wind is fierce so I opted to run on my TM this morning! Lame excuses, I know, but don't want to catch a cold or do anything stupid. ;) Is that better? :) Warm up 2 mi: 9:30, 8:45 Strides (2 mi): 8 x 0.125 mi strides @ 6:40 w/ 0.125 mi RI @ 8:34, Cool down 3 mi: 8:05, 7:45, 7:53 10 min yoga interspersed w/ 10 min abs. 2 weeks from now I will be crossing the finish
line on Boylston hopefully with a big satisfying grin on my
face! :)
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| Inspire 5 (2) Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 recovery mi in 56:03. AP: 9:20 180 years ago today on April 6, 1830, the Church of Jesus Christ of Latter-day Saints was organized. It was a humble beginning with a handful of members. Today there are over 13,750,651 members throughout the world. I am so very grateful to be a member of this church. I know this Church is true. I hope and pray that I will live worthy to be numbered among the disciples of Christ.
18 years ago today on April 6, 1992, my youngest child was born. How time flies as I watched this wee baby grew up to be a fine young man. We took him to the airport last night for a red-eye flight to New York City. He's spending his 18th birthday on a plane and in the big city. My husband and I feel so blessed to have had the opportunity to raise him along with his five siblings. We hope and pray that we will live worthy to be an eternal family. I testify of the Savior's infinite love for us, of His atoning sacrifice. He is the Son of God. He lives!!!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.50 | 0.00 | 3.00 | 10.50 |
| Beautiful sunny day, cool, a bit breezy. Since my Garmin is broken and the new one hadn't arrived yet, I ran down to the HS track for today's workout, expecting to have the whole track to myself since it is Spring break.
3 miles running to the HS in about 28 min. No one's using the track, YES! But there was a baseball game going on or about to start...so there was "audience". Did the dynamic flexibility exercises and jogged 200 m to the "start line". 3 x 1600m @ 5K race pace; jog 50-90% interval time between.
I accidently reset the lap memories on my watch erasing the splits. STINK! Here's what I remember on the 1600m but not sure of the 800m RI jog: 7:35 (4:55?) 7:37 (5:00?) 7:34 (no clue what this RI was. Drank 24 oz water that I had carried and used the port-a-potty by the baseball field before running 3 mi back home. The calves tightened a bit during the stop. The left vastus medialis was complaining on the uphills. Took it easy and made it home just under 30 min. When I got home, the new Garmin has arrived sitting on my front porch, SWEET! This is the last VO2 max workout before Boston! Wore the shoes I'll wear at Boston. A tiny blister started to form on the medial ball of my left foot. Will need to get new socks and try them on Saturday's run along w/ the new Boston wardrobe. Keep thinking about my SFF and hope that her leg is healing well!
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| Inspire 5 (2) Miles: 9.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Busy busy day! Lots of errands and stuff. Gone all morning, afternoon and evening! Only home in time to cook dinner before heading to a meeting. First no running day (other than Sunday) since the day after my last marathon in Oct last year. It's all good! Did manage to do 2 circuits of core tonight. Where's every body running this Sat?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.50 | 6.50 |
| Colder this morning with wind from NW. Ran the first 2 miles west into the wind and uphill headwind. Thought one day of rest would help...nope, the left vastus medialis complained. Felt better when I picked up the pace a little. After 5 miles, began the 100m strides. I didn't program the new Garmin so just ran 0.06-0.07 mi for the strides, the pace range between 6:30-6:45 (best at 5:58). 6.5 mi TT: 59:12 AP: 9:07 Off to Post Office and may be get a haircut!
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| Inspire 5 (1) Miles: 6.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 9.00 | 0.00 | 0.11 | 13.11 |
| It's like family reunion! So GOOD to see Leslie, RAD, TomSlick, Maynard and Kathie this morning for our last run together before Boston. Leslie looks SO cute and trim. RAD does not even look pregnant and her baby is due in two months. Slick looks slim and same patriotic handsome self. Maynard and Kathie must have lost at least 5 lbs since I saw them couple weeks ago. Thanks Maynard for programming my Garmin so I could get the mile splits!
I wore all the stuff I plan to wear at Boston, new shorts, shirts, socks, semi-new shoes, even new bra. Brrr, it was cold at the start, 34F, no wind until we hit mile 5 where we encountered head wind AND uphill. Not only did I draft off Kathie on the dirt trail along the rail road at the point of the mountain; she was my sherpa sharing her water and gel-chews with me at mile 6 turn-around. Those gel-chews were GOOD!!! When we ran under the pedestrian tunnel, I hollered out a choochoo, love how it echoes. :) Must be something in the gel-chew! Made it back to the park where I decided to finish with a Half to honor RAD who will be running the SLC 1/2 next Sat! She brought a buffet of fresh delish oranges, muffins and chocolate milk. THANKS RAD! You sure know how to do a run-party! We miss you, Leslie, where'd you go after the run?
Kathie, the yoga queen, showed us a few yoga moves. Seriously, I wish I had a camera! She did the crow and then head/hand stand like it's nothing, not to mention all these pretzel poses. What an AMAZING acrobat!!! I tried to do the pigeon and got a charlie horse instead...pathetic. 13.11 in 1:55:18. AP: 8:47. Splits: 9:37, 9:23, 8:52, 9:10, 8:59, 9:24, 8:23, 8:26, 8:29, 8:38, 8:29, 8:19, 8:21, 0.11 mi @ 7:03. THANKS everyone for such a FUN run! Sure love my running family! :)
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| Inspire 5 (2) Miles: 13.11 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| What are some of the things you do everyday, things you act upon daily that you cannot see the end results of? Would you study and learn if you did not believe you could obtain wisdom and knowledge? Would you love someone if you did not expect love in return? What drives you to do the things you do?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| Schedule says to run 7 recovery miles. But had a late start for various reasons and had to hurry back for a meeting at 9 this morning. Ended up running most of it at MP. Hope I didn't commit a tapering sin. Glad I got it done b/c a storm is coming and I have bazillion things to do in the afternoon.
TT: 1:02:06 AP: 8:53 I should be crossing the finish line on Boylston right around this time a week from today! Getting butterflies in my stomach just thinking about it! :)
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| Inspire 5 (1) Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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7 recovery mi. in 1:03:20 AP: 9:02. K, I was REALLY trying to run it nice and easy like a recovery run should. As usual the vastus medialis woke up and complained 2.5 miles into the run. The only way to quiet it down is to run at 9 mm pace. With 2 miles to go, it started to rain and the wind picked up. Then with a mile to go, the sky went dark and the rain turned into snow. Whoa! dejavu of my last 22 miler, it was freezing cold. Hmmm, wonder how much of a *recovery* run it was!?! O well, it's good to work off that nervous energy. I am SO SO SO SO EXCITED that my SSF had a good PT visit and got a go-ahead to run Boston. It's going to be SOOOO FUN! :)
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| Mizuno Inspire 4 Jade Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| The 1st metatarsal on my left foot was really achy yesterday and this morning. Perhaps from the old Inspire 4. I think the last two day's *non-recovery* runs did me in. I decided to run with my friends, Wendy, Carolyn and Mary who are training for the Thanksgiving Point Half at end of the month. They needed to do 4 easy with hill. We ran down and up 3rd west hill. It is one mile long with elevation of 140'.
Man, O man, left knee and right calf were tight and sore. Thought about running another mile on my own at a little faster pace to loose them up. But it was funner to stay and visit with my friends under beautiful blue sky. 4 mi in 40:00 exactly.
AM/PM yoga. Hope the legs recover in the next couple days.
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| Inspire 5 (1) Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.20 | 0.00 | 0.00 | 6.20 |
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I was going to take up Rhett's offer to REST today. But I couldn't resist the temptation of PERFECT weather and one more chance to try on the Boston wardrobe. Plan says to run 5 mi w/ 6 x 100m strides. After couple of warm up miles, I changed my mind to see how marathon pace feel. After couple of mp miles, I eased off the pace but found that the vastus medialis hurts worse in the high 9's so get back on a comfortable pace (around 9 mm) to finish a 10K in 56:12. AP: 9:04 Splits: 9:29, 9:28, 8:46, 8:41, 8:55, 9:06, (0.2 @ 8:47) Off to go shopping, laundry, etc. etc. Dinner with Pres. Samuelson tonight. Oh, I just sent in my St. George Marathon registration. ****** Sidenote: My brother-in-law, Gary Lew, is flying in from Hong Kong tomorrow to run the Salt Lake City Marathon on Sat. Cheers Cheers to my speedy bro.! :)
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| Inspire 5 (2) Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Did not sleep much worrying about my SSF and texting w/ her thru the night. She made it there this morning feeling tired, sore legs and tushie and hoping her luggage make it there too. We will have a rainy and fun weekend.
Nice and easy 4 miler. Ran a mile on dirt shoulder. Feeling pretty good. Hopefully legs will be fresh in 72 hours. Forecast on Patriot's Day says there will be a strong crosswind WNW 20mph with gust of 30mph, temp high at 52, low at 38. THANKS everyone for your support! GOOD LUCK to those running SLC marathon, half or 5K tomorrow! To those Boston bound, have an enjoying trip and I'll see some of you in 24 hours!
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| Mizuno Inspire 4 Jade Miles: 4.10 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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We took the red-eye flight to Boston via JFK. AdvilPM only works if
your seatmates are also drugged. Ambien worked magic for Canyon.
 - Layover at JFK, 6 sleepy eyes!
Got
to the hotel using the T was smooth and efficient. We checked in the
hotel and hit the expo by 10:30am. Expo was CROWDED! Saw Lark, YAY!!!  Hubby insisted that I bought BOTH jackets.
After grabbing a quick lunch we went on the course tour. I think it was
more fun for me to watch the excitements of the Boston virgins, Gumper,
Utahrunner and my friend, Luz Lewis who also brought along her two
children. Canyon won the prize, the Adidas BM backpack for having the
most correct answers for the Marathon quiz. We're NOT surprised that
she's the winner!
 - Goofing off with the girls at Hopkinton
The
rain and cold did not dampen our enthusiasm. After the tour, we met the
gang in the lobby to walk to Chinatown for dinner. We tried to order
food that's not too weird. I kept thinking, "what would Gary, my BIL,
order for carb-loading?"
 - The two cute couples: Doone & Rhett, Teena & Ry
 - Sitting L-R: Jeff, Lark, UtahRunner, Canyon, MarcE, Standing: Smooth, LuzyLew
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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We took the red-eye flight to Boston via JFK Fri day night and arrived at Boston Sat at 9am. AdvilPM only works if
your seatmates are also drugged. Ambien worked magic for Canyon.
- Layover at JFK, 6 sleepy eyes!
Got
to the hotel using the T was smooth and efficient. We checked in the
hotel and hit the expo by 10:30am. Expo was CROWDED! Saw Lark, YAY!!! Hubby insisted that I bought BOTH jackets.
After grabbing a quick lunch we went on the course tour. I think it was
more fun for me to watch the excitements of the Boston virgins: Teena, Kathie and Luz who also brought along her two
children. Canyon won the prize, the Adidas BM backpack for having the
most correct answers for the Marathon quiz. We're NOT surprised that
she's the winner!
- Goofing off with the girls at Hopkinton
The
rain and cold did not dampen our enthusiasm. After the tour, we met the
gang in the lobby to walk to Chinatown for dinner. We tried to order
food that's not too weird. I kept thinking, "what would Gary, my BIL,
order for carb-loading?"
- The two cute couples: Doone & Rhett, Teena & Ry
- Sitting L-R: Jeff, Lark, UtahRunner, Canyon, MarcE, Standing: Smooth, Luz
Sat. was a LONG FUN DAY traveling, doing the Expo and Course Tour! Slept in Sunday morning. After eating some
delicious dim-sum for brunch, we met the gang to go to church at the
Cambridge 1st ward. No one was at the church building, must be Stake
Conference. So we held our own church meeting. I think it's much more
memorable than last year's Haitian Branch!  I am so blessed to have such wonderful forum family who are such incredible people!
 - Canyon & UR eating lunch while Smooth called the Bishop
After church we went back to our hotel rooms to do "prep-work", pinning
on bibs and signs (Utah Grannies Love Boston) and chips to shoes, etc.
Then we met at the lobby to go to the pre-race pasta. We didn't get
there early enough to sit inside, like last year, it was windy and cold.
Doone, Rhett, MarcE, Kathie, Canyon, Smooth
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Boston 2010 (26.2 Miles) 04:03:16, Place in age division: 328 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.55 | 0.00 | 0.00 | 0.00 | 26.55 |
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RACE MORNINGAfter
two days of rain, wind and cold, we were finally greeted by a sunny
morning. We got to Hopkinton with 3 hours to kill. It's amazing how you
can meet, find and even run into friends among 22,000+ athletes. I ran
into twin sisters, Joyce and Jolene, whom I met at Ogden and Shauna
whom I paced for her BQ last year. I had trained hard and
prepared well and was just soooo happy to be there with my Forum
family. I was especially excited for Teena and MarcE who almost didn't
come. I only had one more promise to fulfill. My friend, Lowell (who
was supposed to run Boston'09 with me) had been bugging me for 12
months about not connecting with him at the start and to run with him
at Boston and SGM. So, with my cell phone in hand and Teena's help we
went looking for him. By the time we found him and brought him to the
"forum's pad", everyone except Lark, MarcE and Hillbilly have left. I
was devastated to "loose" my running grannies. O well, I just have to
go with plan B.  The RACELowell
had assured me that his training was going well despite developing a
blood clot in his calf 3 weeks after SGM. He told me we would run my PR
time of 3:58. I corrected him that I needed to run sub 3:57. What I
hadn't count on was Plan C. He had brought with him a friend, Brent, a
66 yr old whose fashion taste was as hedious as Lowell's. These two
geezers cracked me up with their antics, picking up camping pad and
blanket that other athletes have left behind at the village and
stuffing them in their drop bags. It took them FOREVER to get ready to
go. Lowell had to take picture of the F-16 flying overhead and a
bazillion group pics. Good grief, wave 2 had already started 10 min.
ago!  Did
I mention Lowell has unusual fashion taste? He was wearing purple
tights and purple long sleeve shirt UNDER his shorts and short sleeve
shirt which has his "identity" printed front and back. Brent was
wearing red shorts that looked like swimming trunk, a green sweat shirt
and knee high socks. They both had wind breakers and fanny packs on.
Lowell also wore a winter hat that has ear flaps which he later
switched to a bright green running cap. Needless to say, they were WAY
overdressed.  I
could tell Brent was having a hard time keeping up with the pace. Mile
1-3 splits: 9:23, 8:58, 9:13. There goes my hope of a 3:50. I was okay
with that. Brent had a bottle of chocolate milk in his fanny pack. It
leaked all over his shorts and legs. I helped him discard the bottle
but he would not throw away the sticky wet fanny pack. Lowell also
needed a hand in shedding his l/s shirt. He told me he'd wait till
Wellesley to have the girls help him shed the tights.  Oh,
Lowell announced that he wanted to stop at the even number aid
stations. Darn, I had planned on odd number aid stations. O Well, we
ended up stopping at every one. Mile 4-6 splits: 8:39, 9:21, 8:43. I
tried my best to keep track of my two "Idaho studs". Laughed so hard
that my belly seriously was hurting. Brent finally told us to leave him
at mile 10. Mile 7-10 splits: 8:32, 8:47, 9:06, 8:34 We passed
some runners with F75 and M75 bibs on their backs. There was even one
with M80. I felt so smart explaining to Lowell what the bibs meant. I
lost Lowell somewhere around Wellesley. Hmm, which lucky girls got to
help him strip down the purple tights? I had so much fun greeting the
Canadians and Koreans, Mickey and Minnie Mouse, lotsa cancer
supporters, a guy celebrating his birthday and Gwen (an amputee) as I
passed them. My running was relaxed and easy telling myself to save my
legs for the Newton hills. Ran the half at 1:57:59. I drank
gatorade at every station. It tasted too sweet so I chased it down with
water. I took gu at 5, 9, 13, 17, 21. I did not look at my Garmin
except when crossing the timing mats. I thought about what my friends
and Larry would see when the alerts come to them.  Mile 11-16 splits: 9:02, 8:45, 8:56, 8:41, 9:05, 8:56. Here
comes the infamous Newton Hills! I just kept a steady effort and tried
to keep my breathing under control. I later found out why my breathing
was labor. Lowell had given me a pair of arm warmers which I shed
around mile 3. He told me to make knots and tie them around my waist. I
think they must have constricted my abs because the area just below my
ribs were swollen and tender to touch even days later. Anyhow, I was
determined NOT to walk the hills even though some people were walking
faster than I was running.  Mile 17-21 splits: 9:28, 9:25, 9:10, 9:30, 9:45. The
crowd at Boston College were incredible. Their scream almost
overpowered my screaming quads. I tried not to charge down the back
side of Heartbreak knowing I would pay for it later. It was soooo hard
to stay focus. Wish I had ear buds to block out the loud bells and the
constant screaming of BC BC BC.  Wish I had some ibuprophen to ease the pain. Wish I had my running grannies to help pull each other along.  First sign of cramping came when the Citgo sign appeared in the distance around mile 24.5. I knew I was in trouble.
Somehow I was clustered along the right shoulder, literally running
into walkers, drunken spectators, even along side a motorcycle cop with
its occasional sirens. The noise gave me a splitting headache. My
calves were angry with threats of charlie horse, and my quads were
burning. My 40K time was 3:48:28. The thought of disappointing my
running friends in not getting a PR made me cry 
, but I just couldn't muster enough power to go any faster. I had to
walk the slight uphill under the MASS pike tunnel and Hereford where I
passed the Hoyt's father and son team. I gave them a weak
encouragement/congrats. On Boylston, I could hear Doone's and my
hubby's cheering my name, but I couldn't pause or turn to acknowledge
them. The finish line kept moving away from me. Mile 22-26.55 splits:
9:05, 8:48, 9:29, 9:39, 10:48, (0.55 mi @ 9:36) My official finish
time: 4:03:16, 25 seconds slower than last year's time, but did BQ with
12 minutes to spare. The UGLYAfter
crossing the finish line, I was walking with the throng of runners,
when all of a sudden, my left calf seized up, then the right calf went
into a convulsing grip. I collapsed in a heap of pain crying like a big
baby. It was Park City 2008 all over again, except this time was much
worse. Almost immediately the volunteers lifted me up onto a wheel
chair and whisked me into the huge med tent. They dumped me onto a cot
like a rag doll. My legs were in a vice grip and horrible pain. While a
PT worked on my calves, the physician scanned my bib and asked
bazillion questions while a nurse started an IV on my arm. They pumped
2 liters of saline in me. They wouldn't let me get up b/c my blood
pressure was 80/50. I was freezing cold. My clothes and 5 flannel
blankets were soaked with my perspiration. They kept me there for
almost 2 hours. My poor hubby waited and waited for eternity at the
family reunion. I finally left the med tent with swollen face and
extremities and gingerly walked my way to find my drop bag, changed
into dry clothes and met my hubby on Stuart St. It was 5pm when I got
back to the hotel. Had a quick shower and met the gang who waited
patiently for me to walk to Legal Seafood.  I
felt better after getting some food in me and drinking some diet coke
at our post-race dinner celebration. THANKS Rhett & Doone for
treating. Larry and I really appreciated your generosity!  - Post race dinner at Legal Seafood! Thanks to Lark!
Well,
can't say I never cramp at Boston anymore, so sad! But, I'm happy with
my preparation and training. I feel so very grateful for such wonderful
forum & FRB friends. THANK YOU THANK YOU THANK YOU!!! Y'all make running more
meaningful to me and Boston the more special because of you!
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| Inspire 5 (2) Miles: 26.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Did not sleep a wink Mon night even though I was exhausted. It must have been the diet coke I drank at dinner. I woke up feeling like a giant beached whale. I have gained 10 lbs of fluids even with trips to the bathroom every 15 min at Legal Seafood and every 2 hours thereafter. One of my favorite things to do the day after running the Boston Marathon is to walk the Freedom Trail. It is GREAT recovery therapy. We met up with Kelli & Scott, Kellie & Tyler, Misty & Walter at Boston Common for a self-guided walking tour of the Freedom Trail. The three speedsters, Tyler, Scott & Walter. Who's that cute guy holding up Paul Revere and his horse?
Our 2nd to the last stop was the USS Constitution, the oldest commissioned warship afloat in the world. I seriously wanted to jump in one of them hammocks for a nap.
Hubby and I have walked the Freedom Trail the last two years but always
quit after stopping at Mike's Bakery for yummy Italian pastries.
Well, this year our tour guide (aka Scott) made sure we made it all the
way to the end, including walking up and back down the 294 steps of
Bunker Hill Monument. Two days later hubby walked like he had run a marathon. View from the foot of Bunker Hill Monument
Cute Kelli & Scott ran up the monument like it's nothing!
The only spot one could sit down after making it to the top of the monument before making the *legs-a-shaking-descend* back down the 294 stone steps.
View from one of the four windows atop Bunker Hill Monument
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| Inspire 5 (1) Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Slept much much better. Legs were stiff and sore. Wanted to go "pretend swimming" in the hotel's pool but hubby had other plans. Anyhow walked to Chinatown for dim sum, walked to the finish line of the marathon, walked all over the "finish village", walked back to the hotel to check out. Took the T to the airport. I think if we didn't have our luggage, hubby would let me walk to the airport. The flight went extra long b/c of the storm, etc. I only got to get up once to stretch. STINK! Got home late late at night. So GOOD to sleep in my own bed!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| SNOW!!! Can hardly believe my eyes...all that white stuff on my lawn and street! There goes my plan for a recovery run!!!
Today's our 32nd anniversary. 32 years ago, it snowed the day before our wedding; but was sunny, cold and breezy on our big day. Hubby and I walked to Kneader's for a yummy brunch. On the way back, I had to use the bathroom sooooo bad...so much for a romantic stroll! Scale showed that I was still 10 lbs over my pre-race weight. That's 10% weight gain, some serious fluid retention!!! We went to our fourth child's graduation commencement at BYU. Walking up and down those stairs in the Marriott Center was no fun. Not to mention sitting for the entire commencement exercise. 
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Cold and rainy! No time to exercise since David's convocation is at 8am. But I did walk to and from, up and down, you guess it, the Marriott Center's steps. Hubby's quads were so sore he refused to go down to the staging area to take picture of David's receiving the diploma.
 The rain didn't dampen our celebration of David's accomplishment, we went to Sizzler's for lunch then to a movie, the kids went bowling while I went shopping for shower gifts for babies and brides. Then I cooked a wonderful dinner for family and friends. Oh, how I miss Boston clam chowder, lobster bisque and all the yummy fresh seafood!!!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 6.14 |
| I had wanted to either volunteer or run the Thanksgiving Point Half with my friends. But I have a bridal shower for my niece today. So, I got up early to run a short recovery 6 miler. The weather was beautiful, perfect temp with sunny blue sky. My calves were just a little tight but felt great after the first warm up mile at 10:30 pace. I took it nice and easy and no soreness to speak of. TT: 1:00:14. AP: 10:00 Oh, I lost 6 lbs, yay, 4 more to go!
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| Inspire 5 (2) Miles: 6.14 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Lovely day for a nice easy recovery run with Beth, Wendy and Carolyn. After dropping Beth and Wendy who only wanted to run 3, Carolyn and I ran another 3.5 to the hill on 3200N. AP: 9:49 Crunches while watching 24. It's now ONE week after Boston, Here's my post mortem thoughts: What would I do differently next time: 1. Run more hills. My training program does not have nearly enough hill runs to help me prepare for all the hilly marathons I'm running.
2. Take alternative carb besides gu. My stomach could not absorb any more gu (I took 5) after 20 miles.
3. Experiment w/ taking ibuprophen during race. I have never taken drugs on any runs, except after a race to help me sleep/recover. I wonder if it would have helped when I had a horrible headache and muscle cramp the last mile and half of Boston. 4. Try to stay upright if charlie horse hit. The few times that I got severe muscle cramps where the muscles constract involuntarily, I could stretch them out if I was standing up. Once I collapsed, I could not get the legs to move. The med tent experience was NO fun when they kept me down on the cot.
What I learn about myself: The fortune cookie I got at Sat night's dinner said: "You will receive your reward if you are not timid." My hubby's advice to me the night before the race: "You do best when you run your own race instead of worrying about others." I see some truths in those two sayings; but to me, running and racing is more than what the race time shows. I know it is very satisfying to PR especially when one has worked and trained hard. But I also find that the memories and friendships I make outlast the numbers/race time. True, the result time is permanent; but who I am and who I'm becoming is eternal. This doesn't mean that I won't do my best or put "some umph in my try"; it just means that I will value people more than numbers/things, relationships more than awards, experience more than recognition. That's why I love marathons...26.2 miles of humanity...it humbles me and teaches me soooo much about myself and my fellowmen! Some fun findings for those in the veteran-master-older-than-dirt-runners-category like me dreaming of a faster time (aka *Age-Graded Equivalent Time*). http://www.marathonguide.com/results/search.cfm Apr 27, 2010
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Marathon Results - Search
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Search Results - 1 Result(s) Found
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| Race |
Last Name, First Name
(Sex/Age) |
Time | OverAll
Place |
Sex Place
/
Div Place |
DIV | Net Time |
City, State, Country | AG Time* | BQ* |
Boston Marathon
4/19/10 |
Lew, Susanna (F54) |
4:03:16 | 15995 | 5902 / 317 | F50-54 |
|
Lehi, UT, USA |
3:15:24 |
BQ |
*AG Time = Age-Graded Equivalent Time.
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| Inspire 5 (2) Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| My friends are just so happy that I'm in recovery mode. They rang my door bell fully expecting me to run with them. Mary, Wendy, Carolyn and I cheerfully ran together. It was fun chatting for 3 miles w/ Mary and Wendy and 5 w/ Carolyn; then ran 3.25 by myself. Legs felt great. Love the beautiful weather. TT: 1:17:40 AP: 9:24. Splits: 10:06, 9:41, 9:28, 9:20, 9:03, 9:20, 9:18, 9:08, (0.25 @ 8:37)
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| Mizuno Inspire 4 Jade Miles: 8.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ab ripper X |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| BYU Women's Conference! Lotsa walking. Tomorrow I'm gonna wear running shoes. |
| Mizuno Inspire 4 Jade Miles: 3.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Day 2 of BYU Women's Conference!
Ran down 60 steps up 60 steps X 9 = 1,080 steps at portal J in the Marriott Center. When I was done and took a drink from my water bottle, one of the sisters seated behind said: "I'd go for chocolate instead of water ...." :) Felt good running stairs which were higher at the top and lower at the bottom.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM: Lots going on today! Only managed to run 7 this am. May do the rest this evening after Stake Conference! Upper calves were tight from running stairs yesterday.
PM: 4 very very slow miles. Calves were sore!
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| Wave Rider 7 Miles: 11.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Five years ago almost to the date, my husband was called and sustained to be the Stake President of the Lehi Utah North Stake which has since grown to encompass 14 wards and one branch. Today our Stake was divided and a new Stake, the Lehi Utah Cedar Hollow Stake, was organized. It was a joyous, bittersweet and historical occasion. What a privilege and pleasure it is to witness the work of the Lord moving forward through His faithful and diligent servants. The Spirit was abundant, tears of joy and gratitude flowed freely. Indeed we are no more strangers but are fellow saints. What a blessing it is to live among such choice people, to serve with such kind and loving brothers and sisters.
I am grateful for the knowledge and testimony that I have of a living Father in Heaven who loves us and knows us by names. Indeed, the first word uttered by God, the Father, in this dispensation was: "Joseph!" For He knows Joseph and called him by name as He introduced His Son, "this is my Beloved Son, hear him." I bear witness that He lives and knows us individually. He loves us. He hears and answers our prayers. I testify that His only Begotten Son, Jesus Christ, is our Savior and Redeemer. Through the power of the Holy Ghost, I come to know for myself that our Heavenly Father and Jesus Christ appeared before Joseph Smith. I know that Joseph Smith was a prophet of God. Through him, the fullness of the Gospel of Jesus Christ and the holy priesthood along with all the saving ordinances were restored. I am grateful for the knowledge and testimony that I have of the Plan of Salvation. I know that family can be forever. Through the atonement of Jesus Christ, we can be made whole. Because of His triumphant over death, we can attain immortality and eternal life. I know the Book of Mormon is the word of God. It is another testament of Jesus Christ. I know we have living prophets here on earth today to guide and lead us. I know President Thomas S. Monson is a prophet of God. With every fiber of my being, I bear witness that Jesus is the Christ, the Son of the living God, Savior of all mankind. The Church of Jesus Christ of Latter-day Saints is His kingdom on earth and this is His work. What a glorious privilege it is to be counted as one of His disciples and to enjoy the blessings of the Gospel. I share my testimony (which is dear and precious to me) with you and whoever read this, I do so with much love and gratitude, in the name of Jesus Christ, amen.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| I'm supposed to run the one and only VO2 max workout today. NO GO! I can barely move. My calves have been sore and swollen. The areas behind the knees at the top of my calves are very tender to touch. What was I thinking pounding up and down the 1,080 concrete stairs at the Marriott Center and did nothing to warm up before or cool down later???!!! DUMB DUMB ME!!! I have done nothing but sat for hours through meetings this entire weekend.
The IV puncture area of my right arm has been bruised badly with a big patch of black, purple and green. Today, 2 weeks later, the bruise is finally faded to a patch of green. This tells me that it takes a minimum of two weeks for damaged tissues to rid of its debrie. At this point, I don't know if I am up to running Ogden. :(
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| Inspire 5 (2) Miles: 5.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| When I woke up, the calves were still tight and swollen. By afternoon I was feeling depressed, I really need to run to feel better emotionally. With the wicked wind and uncertainty of how far I could go, I opted for the treadmill. The first couple miles were slow and painful. I noticed the pain didn't get any worse when I picked up the pace a bit. Concentrated on proper form. Shorter strides seem to be the most comfortable. Stopped to stretch every 2 miles. It was a good recovery run!
8 mi in 1:16:45. AP: 9:35
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Happy Cinco de Mayo!!! The calves' swelling was almost all gone, even the bruises at the IV site faded significantly. The calves were still a little sore. However, the weather is PERFECT, blue sky, temp mid 40's with a slight breeze. Ran 6.5 miles with Wendy, Carolyn and Stephanie down to the new trail by the rail road and back. The calves' pain was more noticeable when running uphill.
Had some gatorade and a granola bar while talking to the lumbar jacks who're here to cut down the 40 trees in my yard, decided to finish the scheduled 15 miler. 1 mile into the second run my left ankle started to hurt, stopped to stretch a bit. The ankle pain would come and go throughout the run, very strange. I've never had pain there before.
Even though I avoided hills, it was a slow, clunky run, did not feel easy at all. Was so glad to make it home to drink and eat. Wonder how in the world I'm gonna run 11+ more miles and hills in 10 days! Eeek!
15 mi in 2:28:28. AP: 9:53
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| Inspire 5 (2) Miles: 15.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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The lumber jacks are here bright and early. It's both scary and fun to watch them cut down the 40-50 feet tall poplars lining my property in that cold gusty wind. They have to climb up some of the trees in the far corner since the crane/bucket won't reach. Had to stay close to home b/c of workers in my yard. Ran 4 clunky recovery around the 'hood. Minimal right calf twitches and left ankle pain at push off. If hubby gets home early tonight, I'll go down to the Legacy Center and try out a stationary bike. Meanwhile, house cleaning and laundry day!
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| Inspire 5 (1) Miles: 4.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Didn't make it to the LC last night. Ran with Wendy and Carolyn easy conversational pace this beautiful morning. AP: 9:46. Hope the weather is like this next Sat.
I am not in the St. George Marathon entrants list. I emailed Kami Ellsworth, the Runner Series director. She said she was hand-entering me along with all the snail mail Runner Series entrants in. So, I hope I am IN!
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| Inspire 5 (1) Miles: 5.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| This run with my SSF and Lowell will forever be edged in my memory!!!! I treasure each moment, each step, each laughter with them. They are such joy and blessings to me. I LOVE them both SOOO MUCH!!!!
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| Inspire 5 (2) Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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AM: Nice easy recovery run with Wendy and Carolyn. AP: 9:27 PM: Beth gave me a tour of the Legacy Center. Tried out the cardio and weights machines. The only machines I could work on are the ellipticals and recumbent bikes. The upright bikes are too tall for my short legs even at the lowest seat setting.
20 min of cardio and 10 min of upper body weights.
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| Inspire 5 (1) Miles: 6.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
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AM: Weight training at the LC weight room per Beth's guide: 12 sets of various exercises for each group of muscles in the lower legs, arms, shoulders, core. Just learning the basics.
3 warm up miles, 3 mp miles, 1 cool down. AP: 8:58. Everything felt good.
PM: Yoga
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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HELP!!!! I just checked the Ogden website and found that they had a bib# list...I am NOT on that list. When I checked their on-line-registration verification a couple months ago, I did not see my name there either. I emailed them an inquiry and never got an answer. I mailed in the registration form along with the registration fee (to take advantage of the Grand Slam discount) on Dec 15, 2009. My bank record shows that they have cashed my check on Dec 23. I just emailed them. Hope they get it and will straighten things out. I am in a panic! STINK!!! What to do? Update: Called Ogden and only got the voice machine. I am sure they are swamped and busy with last min. race prep! Finally got a very short email reply: "You are in our system." Whatever that means! No explanation, no signature. Guess I will "arm" myself with a copy of the canceled check and that email when I go to pick up my packet on Fri. I hope they will have a bib# and chip for me because I don't want any refund. You'd think that 5 months is enough time for them to input a few mail-in registrations. Sigh! Recovery run w/ Carolyn. AP: 9:23. My arms are sore from yesterday's weights workout! I will run 5 w/ a few strides tomorrow and EZ 4 on Fri.
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| Mizuno Inspire 4 Jade Miles: 5.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.25 | 0.00 | 0.00 | 5.25 |
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What a GORGEOUS day! Temp in the mid 40s, cloudy w/ NO wind! Vibrant green lawns everywhere. Trees are covered with red, pink and white blossoms. Beautiful tulips adorn every yard. What a blessed day to run, go to the temple and have lunch with friends.
5 EZ with a few strides. Need to hydrate and eat well the next 48 hours. Can't wait to see my friends at Ogden!!! Have a great day bloggers!!! :) :) :)
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| Inspire 5 (2) Miles: 5.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 chatty miles w/ Wendy and Carolyn. Should be good weather tomorrow. GOOD LUCK to y'all racing this weekend! Leaving for Ogden in a couple hours. Ciao!
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| Inspire 5 (1) Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Race: |
Ogden Marathon (26.2 Miles) 04:01:34, Place in age division: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.73 | 0.00 | 0.00 | 0.00 | 26.73 |
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Smooth saved by Maynard at Ogden
First of all, I want to express my deepest gratitude to Maynard! He stayed with me the entire race and saved me from collapsing and DNF.
He carried me by the arm for at least .75 mile on Grant Street. I was
dead weight to him. He refused to leave me! Is that selfless love and
kindness or what?!!!!
When I paused to grab drink at station mile 24, I almost collapsed. He
was so smart and astute; told me at the next aid station he would grab
fluids for me so I wouldn't succumb to charlie-horse. He did that and
watched over me to the end even into the med tent. Maynard, I owe you
big time!!! You saved my life!!! What a special special friend/brother
you are!!! I will never never forget your kindness!!!
Noisy hotel neighbors kept waking me through the night.
Finally got up before the alarm at 3:55 am. At 4:30 am, Huans32 called
and said everyone's waiting for me in the lobby. Had Larry gave me a
quick blessing before heading down to meet up with
Huans32, Kathie, Maynard, Charlie and Kathie's friends. We
were in good spirit riding the bus up together. No cell service at the
staging area so couldn't connect with the other Forumites/FRBs but did see
Andy at the potty line! Kathie had an air mattress for us to sit on!
Huans32,
Kathie, Maynard and I lined up at the start towards the back of the 8mm
pace flag. Kathie kept me warm and cozy in her blanket as the temp was
cold which was a good sign. Didn't hear any gun or count down and we
were off. Huans32 and Kathie started out a bit faster and dropped us
within the first 0.25 mile. Maynard and I had a great time running
under a beautiful blue sunny sky. We soon joined Marcie Wood, a 27 y.o.
whom I met at DNews last year (that was her first marathon). Marcie
wanted to run 3:50ish. I knew Maynard wanted to run sub-4 at the least.
I had no particular goal other than to finish upright and "pretty" . A BQ (4:15) would be icing on the cake.
We were running in the high 8 mm paces which felt very comfortable. We
read signs along the way that told story of a girl, very sweet.  We passed and visited with Mr. Purple
Swimming Suits. We thanked the guy providing a loud speaker blasting
"Here Comes the Sun!" The miles just flew by feeling awesome. We
crossed the half at 1:57:xx. PERFECT!!! Maynard took a pit-stop at the
half soon caught back up before mile 15.
After crossing the
dam, I passed a gal who was in my AG. We chatted a bit. In years past I
feared the downhill canyon miles. This year it helped to have Maynard
running alongside. I concentrated on proper form and the quads were
happy.
We were maintaining an easy controlled pace. I would have missed
Allie's sign if Maynard hadn't pointed it out to me: a full florescence
green poster with GO, SMOOTH GO! She was there (mile 20ish) cheering her heart out! That gave me such a boost! THANKS Allie!
After
the blazing downhill miles we entered the treacherous parkway trail. We
passed a ton of people, out of necessity, b/c if I slowed, charlie horse
would seize me. I always cramp up bad on this trail. The winding,
rolling and congested trail made it difficult to fend off charlie. I credited my survival on this trail to Maynard's presence.
Our pace wasn't too bad at 9:02, 9:07. Then trouble hit at mile 25 and
my breathing became labored while fighting off painful cramps my pace
slowed to 9:40.
When we got onto Grant Street. I feared that I would succumb to charlie
horse. I thought we were on pace for sub-4 until I saw the sign "1/2
mile to go". You've got to be kidding me!!! My Garmin registered 26.23 and my legs were done.
Maynard let me grab his arm. He held onto my left arm and soon another
fellow (in so much pain that I never learned his name) grabbed my right
arm. They literally drag me on a painful ugly jog to the finish. I'm
sure I was dead weight to these two heroes.
As soon as we crossed the finish, the medics loaded me onto a wheel
chair and whisked me to the med tent where Maynard stayed with me 'till
I asked him to go look for my hubby.
The convulsing painful charlie horse on both my lower legs lasted for about 10 min.
A nice Japanese sport medicine student, Tomoko, worked on my legs while
another girl, Brooke, brought me fluids. After hubby got in the med
tent, (he later commented that he knew the med-tent routine well
) I stood with his help and walked gingerly out. Saw JulieC, Canyon,
Mr. Canyon, Crockett, RivertonPaul, Lowell, Teena, Darrin, and others.
We cheered Rob Brough in his first marathon. I am so proud of all my
running friends. I feel so very very blessed to be associated with you.
You are truly the GREATEST and MOST compassionate people!
We
had to check out of the hotel by noon so I didn't get to clean up.
THANKS Kathie for picking up my drop bag and waited for me at the hotel
lobby. On the way out, we saw DonGardinero and his family in the hotel parking lot. THANKS for coming to cheer us.
My official time is 4:01:34, again thanks to Maynard!
According to my Garmin I ran 26.73 miles...not doing a good job at
tangents...didn't help w/having to stay on the right side of the road.
Average pace was 9:02. The slowest split was the last 0.73 mile @
10:25. The fastest split was mile 23 @ 6:16 which I'm sure is not
correct. Maynard commented at the time that we were running in the low
7's. Anyhow, that 6:16 looks good on the Garmin. So that's how Maynard
saved my 4th Ogden, 20th marathon. Now hoping to recover in time for UVM. THANKS all for reading this long report!!!
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| Inspire 5 (2) Miles: 26.73 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Legs are a bit swollen but not as bad as post-Boston. Minimal soreness.
Went to my SSF's home to play. We took turns riding her stationary bike and elliptical. I don't know anyone who can multi-task like her!!! :) :) :) She was talking to me, blogging, answering Rhett's questions, working out, all at the same time! :-) Then we did abs (ouch!) and yoga. Then we went to Wasatch Running Center to buy compression sleeves. Hope it helps solve my cramping issue. We then went shopping at Costco where we had *free lunch* before stopping at Sports Authority for some resistance bands. 15 min EZ bike 15 min EZ elliptical Abs workout
AM Yoga THANK YOU SSF for such a FUN FUN FUN day! I LOVE YOU!!! Oh, I'm wearing the compression sleeves! I LOV'EM!!! HAVE A GREAT WEEK everyone!!! :) :) :) |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| EZ recovery run w/ Wendy and Stephanie. Dead legs.
15 min arms & legs w/ resistance bands 30 min Pfitz's strength training
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 16 min ab ripper AM yoga
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| EZ recovery. Lead legs. No soreness. Spring cleaning.
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| Mizuno Inspire 4 Jade Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 min arms & legs w/ resistance band 30 min core More spring cleaning
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Sorry haven't been on the blog. It's been a crazy busy week....lots going on....finally getting caught up with blogging.
13 EZ. AP:9:38. Left anterior tibia started to hurt at mile 12. Walking did not alleviate the pain. Stretching the shin by pointing the toes (like a dancer/gymnast) helps. Will do lots of stretching today. Love the compression sleeves. Calves feel great.
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| Wave Rider 7 Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.50 | 0.00 | 0.00 | 9.50 |
| Cleaned house all day yesterday so didn't run a single step; but got lots of weight training done in the form of lifting boxes and furnitures. :) Arms and wrists are sore this morning. Perfect running weather, high 40's, calm, sunny blue sky. Plan was to run 6-8, could have run 10-12 if I had the time, too much to do today.
9.5 mi in 1:25:05. AP: 8:57 Splits: 9:48, 9:28, 8:46, 9:00, 8:59, 8:51, 8:41, 8:50, 8:29, 8:24. Hope y'all enjoying a beautiful day!!!
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| Inspire 5 (1) Miles: 9.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I'm having so much fun having Emi and her mommy here. Busy, busy, busy. No running!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 8.00 | 0.00 | 0.00 | 13.00 |
| My baby graduated from HS today! 
Been busy all week. Finally ran 13 on the TM before heading over to the Legacy Center to chaperone the all night Grad. Party. 13 in 1:54:52
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| Wave Rider 7 Miles: 13.00 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| So tired from helping all night w/ the Grad. Party at the Legacy Center. It was fun watching the graduating class of 2010 be silly and enjoying themselves in a fun, safe atmosphere. Forced myself out for a quick recovery run. TT: 49:47. AP: 9:29. Splits: 10:21, 9:52, 9:06, 9:05, 9:06, 8:57 Still having sooo much fun playing w/ Emi. She is finally warming up to me.
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| Inspire 5 (2) Miles: 5.25 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 5.50 | 0.00 | 0.00 | 15.50 |
|
Went to my niece's wedding carnival (she's getting married in the temple today) last night where I ate 2 funnel cakes, 1 big brownie, 2 cookie bars, 2 rice crispies, 1 big chocolate fudge double decker cookie, 1 cotton candy, gawps of kettle corn and 2 tall glass of lemonade. Dinner was Chinese take out at 9:30 pm. Needless to say I woke up with a sugar hangover! Couldn't talk Teena into running with me. Didn't make connection with Maynard, my bad, I didn't check my pm's or blog 'till yesterday before heading to the carnival. Therefore, had to run solo this morning. Temp was perfect hovering around 50F. But the 10mph NWN wind made it feels 40's. Wore s/s top and shorts, could have worn gloves. Decided to run to the temple. Haven't run that route awhile. Everything felt stiff and clunky at first. Got to the bottom of the "killer hill dip"at mile 1 (10:24). Mile 2 is up the other side of the "dip" (10:34, had to walk at the top), then gradual uphill and northeast towards Mountain Ridge Jr. High for the next 2 miles (10:02, 10:02, how's that for consistency? :). Mile 5 was into the headwind northward in Highland (10:25). Finally got in a good groove at mile 6 going east then south with the tailwind (8:52, 8:53, 8:52, how you like them consistent apples? :). Got to the temple at around mile 7.75, took Gu then turn west and down the temple hill. Saw couple of runners on the opposite side of the road; funny how that got me into race mode... ran that mile in 8:19. Mile 10-13 is west and north through American Fork Jr High and Highland with headwind (9:58, 9:27, 9:30, 9:40). Mile 14 is all uphill and north and through "killer hill dip" (9:55). The last mile and half is around my block with headwind first half then tail wind the second half (8:44, 8:02). Drank 21 oz gatorade, 7 oz water w/ gu while jog/walk and did not stop Garmin. TT: 2:27:47 AP: 9:32. I'm thinking if I run that pace I can finish UVM w/ a decent time. Off to get ready to go to my niece's wedding...gonna be a nice and fun event all afternoon and evening with friends and loved ones. Hope y'all having a WONDERFUL weekend!
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| Inspire 5 (2) Miles: 15.50 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 2.50 | 8.00 |
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HAPPY MEMORIAL DAY!!! What a FUN day made memorable running with my SSF at the Lehi HS track! VO2max workout has always scared me. Kept telling myself what Andy once said: "Don't be afraid of speedwork. It feels good to run fast and just when you get tired you get to recover." Plus, it really helps to have my SSF's company!!! :) :) :) We looked like twinsies (or dressed like serious track runners) w/ our white sleeveless top, black shorts and compression sleeves! :} :) :D One of the guys there was running in tights! We were plenty warm...so he must be roasting!
2 warm up miles in the neighborhood by the track. Dynamic flexibility exercises. 5x800 w/ 400 (RI): 3:49 (2:19), 3:42 (3:00), 3:42 (3:30), 3:49 (3:35), 3:47. Jog around the track to make 6 even. I really expected worse splits...been awhile since I ran 800s plus the left shin was hurting...so I am happy with sub 3:50s.
Then came the fun part!!!! We ran barefooted on the Astro Turf football field in all different directions and goofy strides for 2 miles cool down. It felt so good on the feet, toes and ankles....we LOVE it!!!! :)
THANKS SSF!!! We need to do this again and work up to 10 Yasso's before SGM!!! :)
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| Inspire 5 (2) Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
|
5 EZ recovery in blustery 20 mph N wind!!! There was absolutely no wind when I took my son to the bus stop at 7am and an hour later after my run!!! What's up with that?!!! 3 circuits of Pfitz's core strengthening exercises. Crawl up and down stairs numerous times, practice walking w/ Emi for 30 min. SO FUN!!! She's learning to talk and got the word *DONE* mastered! She says it every time the microwave beeps, when someone says Amen, whenever we're through with a certain activities, i.e. eating, playing, washing hands. She says it smiling with arms/hands raised above her head....SO CUTE!!! Now off to h-lunch!
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| Inspire 5 (1) Miles: 5.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 2.50 | 0.00 | 0.00 | 16.50 |
|
AP: 9:32. First 8 miles were around the bench. Next 7 miles were up on Suncrest road and all over Alpine. Last 1.5 kicked it in to get it over with. Couldn't really get in the groove today. I need a good taper if I were to survive UVM in 10 days.
Off to Girls Camp.
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| Inspire 5 (2) Miles: 16.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got home from girls camp around 11pm. Went to bed late. Couldn't sleep, legs were stiff and sore. Got up at 5 for a 2 hr car trip to Logan. Sitting through hours of orientation was miserable. Can't believe my baby will be off to college in couple of months!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| All that sitting and car trip yesterday made everything stiff and sore. Woke up feeling like death warmed over. Forced myself to run and did some stretching. TT: 49:39. AP: 9:27. I seem to be stuck at 9:32 pace these days/weeks. So at the last 0.25 mile I sprinted at sub-8 to bring down the AP...very silly of me! 20 min. resistance band exercises for arms and legs and added the X-walk Teena showed me for the ITBs. Stretch and roll some...ouch!!! ***On a side note, my 5th child is coming home from his mission in Brazil in two weeks!!!! I am SOOO EXCITED!!!*** Also, my first grandchild is getting baptized tomorrow! A shout out to Jade!!! :) :) :)
| |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Been having a hard time finding motivation to run lately. Alas, THANKS to Jon and Kelly A today's run was one of the BEST I've had this season. I went to their house at 7am. They had already dropped off a car at the "finish" the night before. We drove up to the mouth of AF Canyon and parked the car at a church parking lot. The temp was perfect as we ran along the shady foothills and Cedar Hills Golf course. It was so fun chatting with them that the miles just flew by. There were lotsa runners and cyclists out this morning. We ran thru Adventure Park and made our way thru Highland to Kohler's for a quick pit stop then down to mile 7 where we had stashed water. Kelly gave me one of her pickles...tasted sooo good! Don't laugh, it really works for cramps, all football coaches swear by it! We continued west to 1200 East and down to Lehi Main St. and ran around the little block behind MetalMart just to get our mileage even...glad I'm not the only OCD one. It was so FUN running with this darling couple. They are the BEST! They even bought me a bottle of Smart Water at the gas station. THANKS Jon and Kelly for letting me tag along on! Kelly is a strong runner and beautiful athlete.
TT: 1:45:15 AP: 9:34. Worked in the yard, weeded for couple hours after I got home. It's getting really warm! Hopefully we'll have good weather at UVM next Sat. |
| Inspire 5 (2) Miles: 11.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 2.00 | 0.00 | 6.00 |
| Stayed up late talking/visiting with my kids. Didn't get out 'till 7:40am...just couldn't get going with tired body and legs. Sunny blue sky, not a stitch of cloud, temp already in the 70s. Tried Kathie's plan of running pace miles on tired legs. Plan was to run 3 miles at 10K pace (8:15). Didn't make it...it was pretty pathetic.
6 miles TT: 53:05. AP: 8:51. Splits: 9:55, 8:42, 8:12, 8:15, 8:58, 9:00. Planted 36 petunias, will plant the merrigold this evening when the sun isn't beating down. Vacuum and laundry, now I need a nap. Emi has a icky runny nose, cold? teething? Hope I don't get it (the cold). Have a GREAT week everyone!!!!
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| Inspire 5 (2) Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 2.00 | 0.00 | 7.00 |
|
Much cooler this morning. Plan was to run 7 with 3 at marathon pace. Ended up being a sort of progressive run. Forgot my sunglasses so going East was squinty. ;}
TT: 1:03:08. AP: 9:02. Splits: 10:03, 9:17, 9:04, 9:34 (ran into Wendy C., stopped and chatted for awhile before parting ways), 9:00, 8:08, 8:03. Forgot to wear compression sleeves, left shin is now bugging. Plant flowers, off to take Olga to lunch. Have a great day everyone!
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| Inspire 5 (1) Miles: 7.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 EZ with Carolyn, Mary and Wendy. Garmin battery dead, forgot to charge it since my computer died last week. Remembered the sunglasses but didn't need it, sky was overcast. Perfect cool temp this morning except for the flying cotton from the Poplar trees making my eyes itch. Fun chatting with the ladies. More yard work today. More fun playing with Emi. She smiles so readily for me...so cute with her 3rd & 4th teeth barely coming in! |
| Mizuno Nexus2 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 nice and easy with Carolyn and Wendy. Weeding. Dejunking. Playing. May go to packet pick up this afternoon.
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| Inspire 5 (1) Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Race: |
Utah Valley Marathon (26.38 Miles) 04:05:07, Place overall: 562, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.38 | 0.00 | 0.00 | 0.00 | 26.38 |
|
I LOVED UVM!!!
I was baptized on June 12, 1971, 39 yrs ago; so it was fitting that I got happily and gratefully "soaked" at UVM today!
Pre-race:
My SSF was SUPER NICE to pick up my packet Thu night. Then she drove me and a
friend's brother to "Cougar Town" dark and early. I had a good feeling
that she's going to PR today with that perfect rain, some tailwind and
a downhill course. I, on the other hand had no competitive juice. After Ogden's embarrassing finish, (an almost DNF if not for Maynard's helping hands), my goals for UVM were:
* Happy: Finish upright
* Satisfied: Finish upright without charlie horse
* Ecstatic: BQ (need 4:15 for the gezzerette divison)
The start:
We
got to the start with 30 min to do the pop and clothing drop off. Called LuzyLew with no answer! :( The
staging was a cluster with the pops lined up in a square down the road
from the start. Anyway, we made our way to clothing drop off and was
soooo happy to see AmberG and MarcieJ, Maynard and KellieS and the Heidi's. Teena, Maynard and I lined up together a few feet behind the 3:40 pace
group. The cannon sounded at 5:45 (15 min delay) and off we went. Teena disappeared like a flash. Maynard and I hung together. It was a
stunningly beautiful morning with misty low hanging clouds, light rain,
vibrant green mountains, horses in charming farms and homes. Some cute girl in bandanna (impersonating KellieS, I'm sure :o) ) gave me a love pat on the tush when she and her bandanna clan ran past. I
absolutely LOVE running with Maynard. He showed no sign of having run a
tough 21 miles SP mountain trail just 6 days ago. What a stud! :D
The run:
At
mile 5 aid station Alisa and Lex gave me water, powerade and took my
headband for safe keeping. Alisa looks beautiful and skinny!
Thanks for the cheer and well wishes! Mile 8 was a good uphill, I told
Maynard to go on ahead as I didn't want to slow him down. I was so
looking forward to mile 9 aid station where Andy was volunteering. When
I got there, instead of yelling for water, I yelled "pickles, pickles,
pickles!" The volunteers must have thought I was out of my silly mind!
Sure enough Andy was there to give me a baggie full of pickles. What a
guy! THANK YOU! Andy! I chomped down two. Soon Maynard ran by, I
offered him some pickles which he declined! Then off he went and I wouldn't see him again till at the finish.
I
glanced at my Garmin a handful of times paying little attention to
pace, running nice and easy. I thoroughly enjoyed visiting with other
runners. I "cheered" the spectators one of whom named Sabrina. She
would show up every 2 miles with such a bright smile and cheer that I
had to give her a hug. I was surprised to see my hot hubby at mile
12.85 cheering on the north bound side of the road and again around 20.5. I hollered
"choo-choo" as I ran through the tunnel. I took a potty break at the
half. When I emerged from the temple of doom, my Garmin said 2 hours
and some change. PERFECT!!! The canyon walls were stunning, Bridal Veil
Falls was gorgeous, the mountains were luscious green. I congratulated
the kilt-wearing Scottish gentleman for running on a super GREEN Utah
day! Somewhere around mile 14, Marcie Wood caught up to me and that's
when I found out Lowell DNS :(. These downhill canyon miles were made
extra sweet by the tailwind. I had ditched my gloves earlier but was
glad that I kept my arm warmers. The tailwind turned into a bit of
headwind or sidewind once we got out of the canyon. It was not bad at
all, could've been a hot June day with sun beating down on us. The rain
had stopped and was quite pleasant. Surely the running gods were
smiling upon us today.
University Ave had always seemed a
long stretch of road to me; but because of Cougar's detail description,
I knew it was only 6 miles to the finish. When I ran past the Canyon
View apartment where my missionary son lived during his freshman year,
I got choked up with the thought that he will be home in 6 days!!!  Then I thought about each of my children who graduated from BYU...my heart overcame with joy and gratitude.
I can honestly say that with the 20 marathons I've run, this is the
only one where I had no tough or difficult moment. I felt surprisingly
fresh at mile 23 as at mile 2.
However, in the back of my mind, I worried that charlie horse would
rare its ugly head at mile 25 like it usually did, so I kept the pace
nice and easy, side-fiving the spectators, thanking all the police
officers, even patted the cheeks of a baby.
At
around mile 24.5, I saw Kelli in her cute skirt running back
on the course. She had come to run friends in like she did last year. I
was overjoyed to see her :) ! She really helped me through that scary
overpass when both my shins started to cramp up. I took the downside of
the overpass easy and safely made the couple of turns in the parking
lot. THANKS Kelli for running me in!!!
I "sprinted" to the finish with the roaring cheer of Forumites and
Bloggers. My time was 4:05:07. It was awesome to see MrsFit at the
finish. Teena, my SSF, was first to greet me followed by TomSlick, Huans32 and
RivertonPaul who went to pick up my drop bag and negotiated a very nice
GrandSlam schwag for me! THANKS! While lining up to get my race shirts
(which they ran out of, btw), Maynard appeared before our eyes! I swear
he's like a guardian angel! What a sweet heart!
The post-race bash at Cougar's:
Hubby being the punctual guy drove me to Cougar's at exactly 12:30.
THANKS to Cougar's hospitality and his daughters' great organizational
skills, the food was delish! It was so fun to visit with everybody (Rhett, Alisa & Lex, DonGardinero & family, Maynard, BeMo & Co, Slick, MarcE and family, and of course all the Zimmerman clan). I got a surprise call from my SSF that I took 5th in my AG and she gave the plague to Slick to bring to me. The
web result showed that the 4th place gal had the same chip time as
mine, perhaps 1/100th of a second faster, not that it matters! It was so fun to see everyone at Cougar's home. THANK YOU Cougar for hosting the party!
THANK YOU everyone for a PERFECT day! I am the luckiest girl to have
such WONDERFUL friends who truly care. I love you all sooo much!!!
Possible contributing factors to NO charlie horse today:
1. Perfect weather: light rain, overcast sky, tailwind, cool temp of high 40s to mid 50s.
2. Eating 2 pickles at mile 9.
3. S-cap at mile 19.
4. Compression sleeves.
5. Fairly straight and nice gentle downhill of the last 10K.
6. Last but not least my SSF prayed that I would not have charlie horse. YAY!!! No med-tent trip this time!!!! :) :) :) :) :)
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| Inspire 5 (2) Miles: 26.38 |
|
| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
NO soreness! Spent all day at the zoo with Emi, Marianne, Michael, Crystal and Katie. Lots of walking, perfect weather! All the animals were out and active, including Zuri, the baby elephant, lots of funny monkeys. I tried to capture the cheetah's graceful trots with my camera, but he was too fast for my trigger finger. My beautiful Emi and her mommy. 
|
| Mizuno Nexus2 Miles: 4.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Nice morning EZ recovery run with Carolyn and Wendy. Lots of house cleaning, window washing, laundry, etc. today! 3 days before Bryan comes home! I'm so excited! :) :) :)
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| Inspire 5 (2) Miles: 5.25 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Beautiful breezy morning! EZ recovery with Carolyn and Mary. AP: 9:35. Getting beds downstairs ready for my daughter and grandchildren coming home from TX. 2 days 'till Elder Bryan comes home! YAY!!!!
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| Inspire 5 (2) Miles: 5.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Cool morning, blue sky. Ran with Mary and Wendy at EZ pace. My missionary is coming home in 24 hours. YAY!!! :) :) :) :) :) |
| Mizuno Nexus2 Miles: 4.00 |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Ran 3rd West hill w/ Carolyn, Mary and Wendy! Off to airport to pick up Bryan! What a handsome bunch: David, Steven, Jeffrey, Elder Bryan. Missing is Eric, my oldest son.
I think Bryan has grown an inch on his mission!
This sign was made by my daughter when our oldest son came home from his mission, it needs to last for one more son! :)
After 4 days of traveling by bus and airplane, he finally arrived safe and tired.
A happy homecoming with yellow ribbons and balloons!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
A SPECIAL day with family and small miracles!!!
Bryan was so sick the day he arrived home on Fri. He had chills, fever, vomitting and diarrhea all day Fri and Sat. He had not slept since Mon. The family were gone half of Sat to my daughter-in-law's twin sister's wedding. Sat. night my husband and son gave him a blessing. Sunday morning he drank some broth, took a Tamiflu and 2 ibuprophen; went to Sacrament Mtg. and gave a wonderful talk. SO NICE to see my SSF, Ry and their adorable children!
Some of my family members coming from all over the States and as far as Hong Kong:
A few of the strong, beautiful and wonderful women in my family, intertwining the tapestry of my life.
My grandchildren and their little cousins.
My beautiful daughter-in-law and cute little Emi.
My grandsons LOVE to eat.
 Emi waving bye bye!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Quick EZ run with Wendy, Stephanie and Carolyn. Took grandkids to Legacy Center swimming. Ate lotsa yummy Middle Eastern BBQs and fruits kabob, desserts at my niece's bridal shower.
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| Inspire 5 (2) Miles: 5.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
|
EZ run, same route with Wendy! Sunny blue sky!
Spent all day at the zoo with the little ones! Sooo fun! Luke, Jade, Lex, Charlie, Ethan, Tanner, Hiro, Land, Wei Wei, Mie.
 Riding the carousel animals!
Zuri, the baby elephant was the real hit!
My two *monkey* grandsons! :)
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| Inspire 5 (1) Miles: 5.25 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 4.00 | 0.00 | 6.00 |
| Tempo run. 6 mi TT: 51:20. AP: 8:33. Splits: 9:19, 8:45, 8:09, 8:30, 8:19, 8:16 Took the grandkids to go *hiking* in AF Canyon. Then went to see Toy Story III. Finish the day with Lehi's Western BBQ at the park. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
|
6 mi w/ 2 miles hills in 54:14. AP: 9:02 Had lunch at great-grandma's house. Shopping. Playing in the park.
| |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 7.00 | 1.00 | 0.00 | 15.00 |
|
Ran with Stacey, a friend of AmberG. She's training for SGM. Her next race is Hobble Creek! I met her for the first time this morning when she came to my house at 6am. So nice to have someone to run with. She needed to run 15 whereas my schedule says to run 10. Since I didn't run yesterday, I figured I may be able to do at least 13.
We ran up to Alpine for 12 then add 3 miles on the bench around my block. Perfect run in perfect temp with just the right hills. We chatted away and the miles just flew by. On the return trip with the the small uphills, I challenged her to run it strong, kinda fartleked it :). On the last 5 miles I encouraged her to run it at marathon pace. I took off on the last mile at a 10K pace...that was mean of me...but she seemed okay with that...we'll see if she wants to run with me again! She's a great runner, will do awesome at SGM.
15 miles in 2:21:54. AP: 9:27. Splits: 9:56, 10:12, 10:12, 9:22, 9:54, 10:00, 10:17, 9:15, 9:18, 9:39, 8:54, 8:39, 9:00, 9:02, 8:08. Busy day with Lehi Roundup parade and niece's wedding.
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| Inspire 5 (2) Miles: 15.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.50 | 0.00 | 0.00 | 7.50 |
| |
| Inspire 5 (2) Miles: 7.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Race: |
Sun Valley 5K (3.1 Miles) 00:24:33, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 2.00 | 1.00 | 0.00 | 7.50 |
|
This race used to require $20 pre-registration, no shirt, just water at the start/finish. Prizes were $20 gift certificate for 4 male and female division winners (with the oldest division at 45 and over...they must think people older than 50 shouldn't be running)...go figure! I've
run it a couple times just to support UBA and represent hubby's bank. This year they lowered the fee to $5 and no pre-registration required. So when I woke up at 5:30 and found $5 in my purse, I laced up my shoes and jogged to
the start. I was the last one to get there. There were about 35-40 runners milling around, the usual fast youngsters in their 20s, a handful of 30-somethings, and about 12-15. I sized up the competition and saw Brenda, a 40ish gal who beat me 3 years ago. I also saw a tall slender gal wearing an Ogden Marathon shirt (later learned her name was Michelle. Shauna, a 55 mother, ran SLC Marathon this year.
I
hate 5K. I refused to pay to run in puke zone! I wanna win if I were to
do it. So my strategy was to ride on the heels of my competitions, then go for the kill at the last 0.2. A 20 yo girl lined up in the front with the fast guys. Michelle, Brenda, Shauna
and I lined up behind them. The course is an out and back with the
middle 2 miles on a bike path. I like this because we can see the front
runners at the turn around. The first 0.2 mile was on the private road between
the parking lot of the resort/lodge and tennis courts then a sharp right turn onto a dirt/gravel trail for another 0.2 or so
miles before jumping onto the bike path. The first half is moderate
uphill with some rollers like most parkway trails. The 20 yo went
out with the pack of fast guys. Brenda chased after them followed by
Michelle. I stayed on their heels and enjoyed the "warm up". First
mile split was 8:54...the slowest 5k pace I've ever run!!!...granted it was
slight uphill and at higher altitude, my breathing was surprisingly
easy. Brenda and Michelle ran almost side by side on the narrow bike path which suits me just fine. I counted about 7 fast guys and 1 girl ahead. At the turn around, I saw Rob Brough. Dang, we were running slow. Mile 2 came in at 8:34....ridiculously slow...I started talking to the ladies and realized their breathing was labored...time to make the move. At a light incline about mile 2.10, I passed Michelle then Brenda and set my sight on Rob. I passed him with 0.6 mile to go and "chicked" two guys at the last stretch. Mile 3 split was 7:15 with the 0.1 @ 6:55. Felt great to be 2nd woman and 6th overall...never mind that it's a small race...slowest 5K I've ever run and won...heck, I'll take it!!!
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| Inspire 5 (2) Miles: 7.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Went to bed late after a fabulous dinner, ice show and firework display at the Sun Valley Lodge. At the reception before dinner, they announced all the winners of the skeet shoot, golf tournament and 5K race. I got a $25 Sport Authority gift card for my division win. Feet were killing from wearing and walking around in heels. Got up early anyway to run my MLR before driving home. Ran on the Wood River/Sun Valley Trail from the condo to Dollar Mountain alongside Elkhorn Rd past St. Luke's hospital (mile 6) where I took a pit stop. First mile has a 208' elevation gain. Then some rollers through the golf course for 2 miles and downhill along Twin Creeks. Beautiful scenery of green valleys and mountains, elevation above 6000' of ski runs, golf course and river crossing. I hand carried a bottle of water and took 1 gu at the turn around. Temp was in the mid 50s, occasional sprinkle of shower, very pleasant run. Legs were trashed on the last 2 miles of ascend and descend. Good training run for Park City. 13 mi in 2:07:15. AP: 9:46
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| Inspire 5 (2) Miles: 13.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.31 | 0.00 | 0.00 | 0.00 | 5.31 |
|
Got home late late late last night after taking son to Provo and picking up son-in-law at the airport and going over to the firework stand to check on another son who's working security shift. Woke up this morning with sore ankles and stiff legs. Ran EZ recovery with Carolyn. AP: 9:44 Busy day today getting Eagle Scout stuff and going down to Gunnison and back. Can't believe it's JULY!!! Summer is HERE!!!
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| Inspire 5 (1) Miles: 5.31 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 7.25 | 0.00 | 0.00 | 17.25 |
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Went to bed late late late after a busy busy night of attending the Stadium of Fire Eagle Scouts Court of Honor dress rehearsal and to hubby's 40th HS reunion. Talk about extreme, I went from standing for hours in the scorching sun amidst 260 teenage boys to sitting at dinner at the Harley Davidson place among the geezers who still *thunk* they're in HS but are now grandpas!!! Anyhow, got up at 4am to drive to my SSF's house where she and Darin (her bishop) are waiting. We ran about 1.3 miles down thru puke hill to meet the rest of the Chumps at the park by Winchester. It was fun meeting up with these awesome boys, JohnnyV, Rick (I think), John, Huans32, Rob Brough, TomSlick, RivertonPaul, Matt and Darin...did I miss anyone? Teena and I were the only girls.
Temp was in the low 60s, breezy, sun hasn't come up yet. I ran with RivertonPaul the first few miles, then with Slick, then with Huans32. When we caught up to Teena at about mile 12.5. Her right shin was giving her grief....STINK!!! Slick stayed with her. Huans32 and I went on ahead. Then JohnnyV ran with me back to Teena's. So glad to have him run/stay with me as I would surely be lost. THANK YOU THANK YOU THANK YOU JohnnyV!!!! We saw his neighbor, Josh, pushing a stroller w/ his little girl. We ran with him for the last 3 miles home. It was fun listening to his victorious BQ run at Ogden. He did it in 3:10:47, with 12 seconds to spare, SO COOL!!!
Felt good about this run, longest since UVM. I ran at a relaxed comfortable pace. Got some tips from Slick on running with "quiet" feet. I am bummed for my SSF though. :( After we got to Teena's, I waited and worried. Rylee and I cooked the scrambled eggs which was Teena's assignment for their Church's 4th of July breakfast. Then I went with her family to the breakfast....I was starving and hadn't eaten anything except for one granola bar, 1 gu and 4 flasks of gatorade. It was a fun run...well worth getting up dark and early. 17.25 in 2:40:49. Did not stop the watch during walk/drink breaks. AP: 9:19. Splits: 10:04, 8:58, 9:09, 9:08, 9:03, 9:04, 9:30, 9:40 (drink and turn around), 9:12, 9:19, 9:27, 9:13, 9:20, 9:04, 9:33, 9:02, 9:33, 8:35. Now off to sew merit badges on the sash for my son. Will be fun at
the Stadium of Fire tonight pinning the Eagle pin on my baby, the last
of 5 boys to have earned the Eagle rank! Yipee!!!
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| Inspire 5 (2) Miles: 17.25 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| HAPPY INDEPENDENCE DAY!!!! I want to write down a few thoughts about this special day. I was born in Hong Kong and came to America at age 16 to attend school at BYU-Hawaii. I became a US citizen in 1982 after 5 years of being married to an American born Chinese. I am grateful to be an American. I am grateful for the founding fathers of this great nation. I am grateful for the men and women who fought to defend our liberty. Last night my youngest son was one of 260 Eagle Scouts to be honored at the Stadium of Fire. It only happens once in a lifetime as this is Scouting's 100th year anniversary. What a special court of honor. America's oldest Eagle Scout at age 96, Mr Woody Woodburry (I think) was the one to open the ceremony. I have never seen such a large Eagle Nest as hundreds of Eagle Scouts stood and held out the center-fold of the program displaying the Eagle emblem. It was very emotional for me to pin the emblem on my son and he pinned the mother's pin on me. These boys are the hope of America, our future leaders. I am so grateful to have the opportunity to raise Steven and his 5 other siblings up to be fine young men and woman and to be living in this *Land of the Free*. HAPPY BIRTHDAY AMERICA! May you live long and prosperous! May we live worthy to uphold your beauty and the privilege of being thy sons and daughters!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 3.00 | 0.00 | 7.00 |
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Having family over for BBQ, so ran a quick 7 miler before going to the store this morning. FUN day!!! TT: 1:02:40 AP: 8:57. Splits: 10:03, 9:06, 8:32, 8:51, 8:51, 8:38, 8:38. Felt great. Kept thinking about the FRBs running the Freedom race in Provo. GO MichelleL!!!
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| Inspire 5 (1) Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Family visiting = lots of family fun = terrible schedule = naughty eating & little sleep = messed up training! I really wanted to run up Suncrest this morning trying to take advantage of the unusual cool temp. But once again the plan was foiled by staying up late and not getting up early enough. By the time I got up, only had 90 min for a run since I have a meeting to go to. Wendy and Carolyn rang my doorbell just as I was getting ready to head out for a MLR. Wasn't planning to run with them but friends are more important. So ran 3 w/Wendy...so fun listening to her recap of the Yosemite hike with her hubby. Ran 5 with Carolyn...may have convinced her to do the RHPC this Sat. After dropping her off I turned around to run the hills. If I had more time or carry fluids I would have run the intended 13. But by mile 8 I was parched and spent...had not had breakfast or drank anything...so headed home for a total 10 in 1:36:12. AP: 9:36. Legs were clunky.
Debating whether to run DNews Marathon.
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| Inspire 5 (2) Miles: 10.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 2.00 | 0.00 | 3.00 | 11.75 |
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Canceled plan to run up Suncrest again when Wendy called. Ran 5 with her then sprinted 0.25 @7:36. 5.25 miles TT: 51:29. AP: 9:48. Legs were clunky and feet noisy. Figured I need to do some speedwork to get quicker leg turnovers. So after drinking some gatorade and changed into brand new shoes, I continued on to do 3 x mile repeats. 1 warm up mile @ 9:38. Dynamic flexibility exercises.
1600 @ 7:39. 400 RI in 2:30 1600 @ 7:30. 400 RI in 2:26 1600 @ 7:23. 400 RI in 2:07 1.75 cool down in 14:27 Looked at the watch at mile 6 and realized I could go sub-50 for the 10K so sped up a little to get 49:49 10K time, silly me!
6.5 miles TT: 53:27. AP: 8:13 Pfitz's stretching exercises. 2 circuits of Pfitz's basic and advanced core stability exercises. Still debating whether to run DNews as a l-o-n-g hill training run.
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| Mizuno Inspire 4 Jade Miles: 5.25 | Inspire 5 Purple (3) Miles: 6.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Suncrest is calling my name; but the legs were too tired...so made it a recovery day instead. 7 in 1:07:05. AP: 9:35. Temp was actually very pleasant.
Went to the temple and nice lunch with some longtime friends. So sad to hear of all their ailments. Saw cute Bec as she was coming. Saw her riding stealthily yesterday on my run. What a bonus to see her two days in a row!
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| Inspire 5 Purple (3) Miles: 7.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.25 | 7.25 |
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Busy day...didn't get to run 'till late afternoon...so hop on the TM while watching the news. Decided to do the "1 min ON 1 min OFF' workout. Last time I ran this workout was before Boston. I believe I ran the ON @ 8mph. 2 miles warm up in 19:20. Began the workout at 20:00 with the ON @ 6:40 OFF @ 10:00 for 15 intervals. Then started to tire and wimped out for the remaining 5 intervals with the ON @ 7:30 OFF @ 10:00. Finished the run @ 8:00 to round off the mileage. 7.25 in 1:01:35. AP: 8:29. Pfitz's stretching exercises. 2 circuits of Pfitz's core stability exercises. Hope the legs won't be dead for the RHPC 1/2 tomorrow morning.
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| Mizuno Nexus2 Miles: 7.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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2nd Annual RHPC 1/2 FUN RUN!!!!
What a fun run!!! It was SOOO GOOD to see the RHPCs plus two brave men, Twinkies and JonA. I haven't seen Marion, Maurine, RAD, Kelli, Kellie, Luz, Catherine, MichelleL, Josse, McKenzie, Ericka, Karin, like forever! I got to meet Twinkies' sweet wife, Susie and their five children, their oldest boy is only 8 and ran the 5K...AWESOME! It was sweet to hold tiny Baby Fartlek...RAD...you done good baking such a cutie! Met Lily and Aubree for the first time. That Lily girl is FAST!!! Also met Kelli's yoga teacher/friend, Wendy...she ran a PR today! CONGRATZ!!! Kelli is AWESOME to run with her!
I started out with Luz, Catherine and KellieS who soon left us in her dust. We stopped at the first drinking fountain, the fountain of youth, where JonA and Kelly caught up to us. I ran with them and soon joined by Ericka, Kelli and Wendy. Around mile 4ish Fly On the Wall came *flying* by us. He stayed with us 'till our turnaround and he ran further up the canyon. It was so good to see him and have his company. Ericka and I ran together from then on. THANKS Ericka, for running with me. JeffL passed us around our mile 9ish. So cool to see him running so strong at the end of his 17miler. We stopped to chat briefly at the mouth of the canyon where he parked his car. The first half was uphill into a headwind. The legs reminded me of the workout I did 12 hours ago. We stopped to drink at all the fountains. The return half was AWESOME. Lower calves felt some twinging after stopping to drink and pick back up the pace. It was a GREAT training run with WONDERFUL company. Luz made these FANTASTIC medals for us, a HUGE diamond ring on silver ribbons and CUTE tiara. McKenzie had to relinquish her trophy, a coveted colorful ceramic rooster (that cost Marion $50), to this year's winner, MichelleL. FUN FUN FUN FUN TIME!!!! THANKS Marion, Luz, Josse, Kellie and whoever else for organizing this run. I had so much fun. The food/treat afterwards were mucho deeeelish!!! The prizes were FABULOUS!!!
Have a GREAT weekend everyone!
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| Inspire 5 Purple (3) Miles: 13.10 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.01 | 0.00 | 0.00 | 7.01 |
| The PCM schedule says to run 6 recovery. The SGM schedule says to run 10 w/ 5 @LT. I didn't do either, just went by feel. The first mile was slow and clunky. Feeling pretty good in the 2nd mile and was thinking to tempo the next 4. Ran westward against traffic on Bull River Rd (a narrow winding 2 lanes road w/ double yellow lines) which was permanently closed on the west end. At about mile 4, I saw a truck coming towards me with the right turn light blinking. So rather than stayed close to the shoulder I decided to move over to the middle of the road so he wouldn't have to stop for me as we both approach the intersection. I looked behind me to make sure no traffic was coming on my right, at that instance, the truck driver tap his horn several times. I looked forward and there within a foot was another truck passing the first truck on his left over the double yellow lines where I was running. Had I not heard the honks, I would have collided with the passing truck who obviously was impatient or didn't even see me. The first truck threw his arm up towards the passing truck and mouthed sorry to me. I mouthed THANK YOU to him. Whew!!! That was a close call! It kinda zapped my energy after that.
7.01 in 1:05:07 AP: 9:17. Took the grandkids to the pool, got them a movie and played outside in the playground. Hubby took the whole family to Up-Chuck-a-Rama...ate way too much!
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| Inspire 5 (2) Miles: 7.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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Went to bed late. Got up at 3:30am to rouse the 3 sleepy grandkids. Took them and my daughter to the airport for their 6am departure flight to TX. Tummy felt icky from the Up-Chuck-a-Rama gorging last night. Temp was already 71F as I made my way up to Suncrest. I thought about the scorching heat that Doone and Flatlander run in...better just suck in up... no complain! Very pokey going up. Drank at mile 3, 4.75, Gu'ed at 6.5 (turnaround), 9, 11. Saw lotsa cyclists and couple of dog walkers. Very heavy traffic. I ran with traffic going up, the rising sun in my eyes. It was a little scary. Nice view of both valleys at the top. Coming down was a blast although the quads started to tire at mile 9.5 and felt a blister coming. 13.1 in 2:08:40. AP: 9:48. 4 min. slower than when I ran it during the winter months...but was happy the AP was sub-10. Splits: 10:04, 9:44, 10:20, 13:03, 13:00, 12:13, 10:24, 8:34, 7:40, 7:28, 8:08, 8:23, 8:40, (0.1 @ 7:51) GOOD hill training. At this point, I don't think my quads could take the DNews trashing!
Got home, spoke with my daughter during the layover at Dallas...wow, I ran the whole time they were in the air! Off to lunch, then to the temple with my mother-in-law and three sister-in-laws who are visiting from HK, Minnesota and Gunnison. My baby's receiving his Patriarchal blessing tonight. Memorable day!!!!! :)
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| Inspire 5 Purple (3) Miles: 13.10 |
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| Night Sleep Time: 2.50 | Nap Time: 0.00 | Total Sleep Time: 2.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Woke up VERY STIFF & SORE, like I had run a marathon !!! So glad Wendy ran with me or I would have stayed in bed! Had to stop couple of times to stretch. Hmmm, I'd better run more hills and may be forgo DNews! |
| Inspire 5 (2) Miles: 5.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Quads still very sore from running down Suncrest 2 days ago! Felt like a 92 yo women this morning! :( Very slow and painful MLR sans Garmin...didn't want to know how pokey I was going! 13 miles in 2:06:30. AP ~ 9:45? Walked, stretched and drank plenty.
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| Mizuno Nexus2 Miles: 13.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 recovery in 55:43. AP: 9:16. Legs felt better. However, walked all over downtown Salt Lake in heels with hubby and friends for dinner and concert. BIG MISTAKE! Legs and feet were so sore by the time I went to bed at around midnight. Tomorrow's long run is going to be painfully slow! |
| Mizuno Nexus2 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.01 | 0.00 | 0.00 | 0.00 | 21.01 |
| Sleep deprivation finally caught up to me. I did not hear the alarm. When hubby woke to kiss me goodbye, I asked him what time was it....5:15am!!! STINK! Staci was coming to my house at 5:30am! Thank goodness I had my running gear ready before going to bed. It was already quite warm at 5:30am. I carried two 20 oz bottles w/ gatorade and a gel flask filled w/ 2 packets of Gu. I was prepared to be out for a long time. Staci's quads were sore from racing the Hobbler 1/2 a week ago and mine was trashed from blasting down Suncrest on Tue. So we both want to take it easy for today's hilly long run.
We ran all the way up to Alpine to the National Forest entrance. The view of Utah Valley and the Lake was spectacular. It was shady with a slight canyon breeze (headwind) on the way up. We walked some of the steepest portion, our AP was 10:32. I refilled one of the 20 oz bottles with water at mile 10 from the *fountain of youth* on the way back. We also took a detour to run up a new subdivision in Highland to look at a lot Staci's husband was considering buying....so more uphills! :) When we turned around we stood and looked at the beautiful mountains from Lone Peak to Mt. Timpanogos. I felt so blessed to live in this beautiful area. Not just what I see...but what/how I feel inside! So thankful for the ability to run and grateful for God's creation! We made it back to my house at 17 miles just under 3 hours. We stretched, sat and chatted on my lawn for a little bit. Staci drove off...with no running partner... I wimped out to run the remaining 4 miles on my TM as it was getting super warm. 21 miles in 3:36:12. Felt good about this run, slow and easy...no pain to speak of!
HAVE a GREAT weekend everyone!
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| Inspire 5 Purple (3) Miles: 21.01 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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AM: 7 recovery AP: 10:02 Needed to get a feel of running the last 10K of DNews (if, IF, I were to do it). So took my lead legs out late morning, about the time I would be death-marching in the heat at DNews to see how much punishment I could take. Alas, Mother Nature had pity on me and sent sun-shielding clouds for most of the run! So much for self-abuse! :)
Got another option, a hare brain idea, of what to do on Sat. Will see if it pans out! PM: Pfitz's core stability exercises
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| Inspire 5 (2) Miles: 7.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.02 | 0.00 | 0.00 | 0.00 | 14.02 |
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AM: 14 MLR Hot. Sloppy. Everything feels tight except for the GI (resulting in 3 potty stops). Left ITB squawked on the downhill. Felt very fatigued. 14.02 in 2:13:02. PM: 30 min resistant bands for biceps, triceps, hip abductor/adductor. Yoga.
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| Inspire 5 Purple (3) Miles: 14.02 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 2.00 | 0.00 | 7.00 |
| Was so tired that I slept through the alarm and was still in bed when Wendy & Carolyn came. Still had "the runs". So ran on the mill instead. It was supposed to be recovery day; but got bored so progressively increased the speed.
7mi in 1:01:09. AP: 8:43 3 circuits of Pfitz's core stability exercises. 12 Pfitz's stretching exercises. Ate too much cake at the surprise b'day party for Beth! Note to self: 1) Go to bed earlier to get minimum of 7 hrs sleep. 2) Eat breakfast and hydrate throughout the day. 3) Be consistent with stretching and core strengthening.
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| Mizuno Nexus2 Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 0.50 | 0.00 | 11.50 |
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Went to Days of 47 rodeo (where we rode/paraded in the WellsFargo Stagecoach at intermission, fun!). Ate too much junk and drank root-beer!!! GASP!!! So, didn't go to bed early nor get up early to eat breakfast. Failed already on day one! O well, there's always tomorrow. Much better run than Tue. Still very hot. Smoother strides. Zero potty stop. Drank 7oz water at mile 3, 5 (Gu'd since I had no breakfast), 7, 10. Sweat up a puddle at finish while stretching in the shade. 11.5 in 1:46:30. AP: 9:20 Splits: 10:29, 9:55, 9:11, 9:15, 9:21, 9:21, 9:30, 9:14, 9:04, 9:04, 8:46, (0.5@ 8:18) PM: Resistance bands exercises 20 reps for biceps, triceps, hip flexors, abductors, adductors.
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| Inspire 5 (2) Miles: 11.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| As a result of hubby out of town and my excitement in anticipation of the *hare-brained* idea, I could not go to sleep to save my life. I slept a total of TWO hours. No running today! Lotsa errands and last minute details from my SSF! GOOD LUCK to y'all running DNews, Speedy Spaniards and Handcart Day tomorrow! As my hubby would say "break a hair" instead of "break a leg"! :) |
| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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The much anticipated *hare-brained idea* finally came: The Magical Midnight Moonlit Memories Making Marathon! Thanks to my SSF's *pretty-brain*, it was a huge success and a blast! She arranged 3 body guards (her 2 brothers and Fonz) to run w/ us in two shifts. We were supposed to meet at Draper City Park. I didn't think of little details such as the park is closed at midnight and we could be ticketed. So at the last minute, Fonz offered to have us park our cars at his house which is about 0.75 miles from the PR trail. We met at Fonz's at precisely midnight. After snapping a couple pic we were off. From Henry Day Dr to Vestry Dr are couple of good hills then down on Bangerter Pkwy to Highland Dr to access the Porter Rockwell trail. Our two body guards, Johnny and Nick, were as funny and crazy as Teena. With some good tunes they took off like jack-rabbits. 
A few hours earlier, I ate a humongous BBQ dinner (which was my bro-in-law's carb-loading fest), ribs, steaks, chicken wings, chowmein, rice, mashed potatoes, bread, salads, fruits, pies, all washed down with gatorade. And with only 2 hours of sleep the night before, I was moving along like Dumbo the elephant whereas Teena was gliding along like a little bird. Running under the bright full moon was magical, peaceful, serene and absolutely beautiful. The twinkling lights from the valley below was stunning. The night air was crisp, cool, clean with a scent of ripening hay/grass. There was a gentle welcoming canyon breeze around the east bend. The miles just flew by. I absolutely love running with my SSF! We stopped at the Draper Park, mile 7+ for drink. Johnny was anxious to finish. He took off back on the trail and we never saw him again. We reached Fonz's at mile 12+ and waited for Johnny. Apparently he ran past the turn-off and never made it back to the house. Nick ran back on the trail with us to look for Johnny and he ended up with over 14 miles. Fonz was our 2nd shift body guard, a much better running partner. It must be hard for him to run twice as slow as his normal pace. He recently ran a 16 min 5K. At mile 14+ we debated whether to make it a 20, 22 miler or full marathon. If we covered the same route it would make 24 which Teena refused to do, saying that it's lame. True, but was it smart? This was supposed to be a training run so I sticked to my gun to keep the pace nice and easy for the entire 26.2. Teena and Fonz ran a few hundred feet ahead of me. Their chatters was all the music I needed. The still night was disturbed by an occasional dog bark and a peacock squawk. Our last 0.3 mile was all UPhill, Teena charged up the hill like a champ that she is. I ran it and stopped at exactly 26.2 and walked the remaining downhill to the car. No medal, no cheering crowd; BUT what great fun and incredible memories to be shared with my SSF! So, my 4th marathon this year since Boston is my slowest at 4:18:58, yet nothing can compare to the joy and gratitude I felt running under moonlit trail with my SSF! After a quick ice bath, shower, hubby drove Teena and I to the DNews finish. We got there in time to see the Kenyans came in. RAD & her running partner Baby Adam ran an AWESOME 10K. Huans32 ran a PR and TomSlick had a GREAT 10K as well. It was sooooo fun to cheer Allie, Gary, RivertonPaul and Twinkies and many other great athletes. My sore ITB gave way to my coarse vocal chord. I don't think I would be able to walk or talk tomorrow! :) Here's my awesome bro-in-law, Gary (50), who flew in Thu night to run DNews. He ran the Malaysia Marathon 3 weeks ago. Today he ran 3:07. He took a spill over a pot hole the first mile and got a bad road rash on his side and bloodied his shoulder and knee. He said the worst part was the two exploded gu's in his pocket which made a sticky mess the whole run. He looked so strong coming in...took his youngest, Jessie, by the hand and crossed the finish together. WHAT A STUD!
Here's RivertonPaul breezing in to the finish so smoothly on his *training run*!
I spotted Twinkies and cheered my heart out. Everyone said it wasn't Twinkies b/c he didn't have his Twinkies shirt on. But I found him and here's the pic to proof that he ran an AWESOME training run, just a regular Sat. run prior to his next week's ultra! What a manimal!
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| Inspire 5 Purple (3) Miles: 26.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM: 6 recovery with Wendy & Carolyn for the first few miles. AP: 9:56. Run was a little sluggish but no pain to speak off.
4 circuits of Pfitz's core stability exercises. Pfitz's 12 stretching exercises. Need to get some yoga DVDs. Another busy day with the fam. PM: A few yoga stretches before going to bed.
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| Inspire 5 (2) Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Should have thrown this week's schedule out the window. This morning's MLR did not go well. Very tired to begin with. Never got in a good rhythm. Stopped numerous times to stretch. ITB is very mad at me! Ran 1/2 outside with Wendy & Carolyn; the other 1/2 at home on the TM as I was having GI issues again...hubby took the entire family, 9 adults, 1 senior and 1 child to UP-Chuck-a-rama...everyone loved it except me. Off to the store to buy food, taking dinner to my visiting-teachee who's having surgery on her foot today. Then laundry and pack for our trip to Yellowstone tomorrow! May be no running the next few days to let the ITB and hip flexors calm down!
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| Mizuno Nexus2 Miles: 10.25 | Inspire 5 Purple (3) Miles: 5.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Ran on the dirt trails in Lower Geyser Basin. There were less tourists early in the morning making it possible to run on the trails. Had to walk on boardwalks, jog when passing tourists or on descends. Got to run up Geyser Hill at Old Faithful where we viewed a second eruption from a *birds eyes view*, very cool.
I beat my boys up Geyser Hill. Hubby promptly sat down! No blasting down the trail though.
The view of Old Faithful and the surrounding geysers were so worth the hike/run up!  First bison we sighted. 
Second bison we sighted. Don't know why this year the bisons aren't roaming in herds. 
Hayden Valley.  Yellow Stone River. I could live here! 
I WISH! :)
H
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| Mizuno Inspire 4 Jade Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Yesterday we visited the south portion of Yellow Stone Park. Today we explored the northern part of the Park. Places I ran/hike: Artists Paintpots, Norris Geyser Basin, Tower Falls, Lower Falls and Upper Falls. What's that funny smell? ;) 
It's not me!!! :) Although I wish I had worn running shirt instead! :)
 So worth the hike to brim of Lower Falls for this view. 
View from Top of Tower Falls. Hubby refused to hike down, blah! 
My boys beat me down to the bottom of Tower Falls! I liked running UP better than down! Hubby rewarded us with ice cream at the store's soda fountain! :) 
View of Artists Paintpots from lookout point, a nice soft dirt trail run of 7/8 mile. 
I was the first to spot these pronghorns which I thought were antelopes. Pronghorns are the fleetest of Yellowstone's animals, able to run for short distances at speed of 45-50mph!
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| Mizuno Inspire 4 Jade Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 9.00 | 0.00 | 0.00 | 16.00 |
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Got up at 5am and out the door by 5:30am. Hubby asked if I brought my maze...nope, dang! He said: "be careful, you don't know this area. There might be weirdos, loose farm dogs. Don't go too far. Be back by 8:30 so we can leave by 9am." No worries, I have my cell-phone! These Idaho country roads are so straight I could run miles without having to turn.
Ran straight west on this country road in Teton County down to the river then up to the hillside. Turned around and ran east on the same road with the gorgeous view of the Grand Teton and rising sun! 
The first 3/4 mile was on dirt/gravel road which was wet from last night's thunder storm and rain. Humidity was 98%. Temp was low 40's. I woke up the cows, horses, couple of deer, a skunk (which trotted along and stopped to threaten me...I gave him plenty of distance), two golden eagles, hawks, flocks of Canadian geese, ducks, couple of cats...thankfully no dogs! I had the road all to myself for an hour. There was one scary moment on the return at about mile 11. I wanted to go to the white port-a-potty I saw on the way out by the river bridge. When I got close I saw a truck with a 3 wheeler in its bed parked there. When I got there, the driver circled his truck and parked next to the port-a-potty. I took out my cell phone and pretended I was calling. He was shirtless and went inside the pop. After he got done and drove off, I went in the pop. Within seconds I heard him drove back and parked about 20 ft from the pop and got out of his truck. I froze for a second, and bolted out of there. I kept running and prayed that he wouldn't follow me. He drove by about 1/2 mile later. I got a good look at his license plate and his face. Thankfully he kept on going down the road. Whew!
The run was wonderful. I drank 21 oz water, 2 Gu and 1 S-cap. Got back to the house (a former bed & breakfast) in time to clean up and pack up for the trip home. Stopped for lunch at Pocatello where I called Lowell. He came to see us. What a treat! :)
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 3.50 | 3.50 | 0.00 | 12.50 |
| 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
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| Mizuno Nexus2 Miles: 7.00 | Inspire 5 (2) Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 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.
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| Inspire 5 Purple (3) Miles: 7.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 0.00 | 0.00 | 9.00 |
| 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.
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| Inspire 5 Purple (3) Miles: 7.00 | Barefoot Miles: 2.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 6.00 | 2.00 | 0.00 | 12.50 |
| 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
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| Inspire 5 (2) Miles: 12.50 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.50 | 0.00 | 0.50 | 9.00 |
| 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! :)
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| Mizuno Nexus2 Miles: 7.00 | Barefoot Miles: 2.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 6.00 | 1.00 | 0.00 | 20.00 |
| 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! ****
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| Inspire 5 Purple (3) Miles: 17.00 | Barefoot Miles: 3.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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!
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| Night Sleep Time: 5.00 | Nap Time: 2.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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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. :/
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| Inspire 5 (2) Miles: 10.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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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.
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| Inspire 5 Purple (3) Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.50 | 0.00 | 3.00 | 9.00 |
| 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
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| Mizuno Nexus2 Miles: 9.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
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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. :(
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| Inspire 5 (2) Miles: 10.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.25 | 0.00 | 0.75 | 5.00 |
| 5 mi w/ 10x100m strides. TT: 42:41. AP: 8:31 5 circuits Pfitz core stability exercises
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 7.00 | 1.25 | 0.00 | 13.25 |
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HAPPY BIRTHDAY JOHNNYV!!! Couldn't resist Teena's bribe of post-run birthday treats...to go run with the Chumps! :) Went to bed late...Fri. date night to keep hubby happy! Slept thru the alarm...hubby woke me up at 4:50 am!!! Met Staci at the park & ride at 5am. Arrived at Winchester at 5:25 am sharp!!! I think that's a PR with no speeding tickets! :) The RunLoco Club was setting up a half marathon race and George Sunderland invited me to join them. Tempting but no thanks! It was more fun to watch Johnny run with his birthday headband that Teena paid a fortune for...well, he only wore it for the Kodak moments.
Teena told the boys to go on ahead; and she was going to hang with me and Staci nice and easy! Hah! She was true to her words until Johnny and RivertonPaul turned around to run with us! Then she turned into one of them fast boys! Seriously, I think she wants to KILL me!!! :) :) :) :)
Then we had a birthday bash at 7-11. I secretly wanted birthday cake and ice cream; but slurpee was superb especially when we got to test taste all the flavors!!! THANKS SSF!
*** Oh, don't believe Teena if she ever says I was running fast! It's all lies*** Proof is in the pudding ~ 13.25 in 2:01:40 ~ NOT fast by any imagination!!!!
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| Inspire 5 Purple (3) Miles: 13.25 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 1.00 | 0.00 | 7.00 |
| 7 in 58:59. AP: 8:25. 5 circuits Pfitz core stability exercise
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| Mizuno Nexus2 Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 EZ with Wendy, Carolyn, Karen & Sky. TT: 1:06:24. AP: 9:30 Resistance band exercise for biceps, triceps, hip flexors and abductors.
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| Inspire 5 (2) Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.50 | 0.00 | 0.00 | 6.50 |
| 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.
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| Inspire 5 Purple (3) Miles: 6.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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:
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| Inspire 5 (2) Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| 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!
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| Inspire 5 (1) Miles: 3.20 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Race: |
Park City Marathon (26.2 Miles) 04:27:37, Place overall: 48, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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SUCCESSFUL training run at Park City! 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:
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| Inspire 5 Purple (3) Miles: 26.20 |
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 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? |
| Inspire 5 (2) Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
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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!!!!
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| Mizuno Nexus2 Miles: 5.00 | Inspire 5 (2) Miles: 3.10 | Barefoot Miles: 1.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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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.
| |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 3.00 | 9.00 |
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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! :)
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| Mizuno Nexus2 Miles: 9.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.50 | 3.00 | 0.50 | 7.00 |
| 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
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| Mizuno Nexus2 Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 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!!! :)
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| Inspire 5 Purple (3) Miles: 13.10 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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.
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| Inspire 5 (2) Miles: 6.50 | Barefoot Miles: 3.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 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.
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| Inspire 5 Purple (3) Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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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:
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| Mizuno Nexus2 Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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!
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| Inspire 5 (2) Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Race: |
Pocatello Marathon (26.2 Miles) 04:08:00, Place overall: 44, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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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
Award ceremony, 3rd place gal must have left to check out of the hotel, we were lucky to have late check out! :)
****** 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. 
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| Inspire 5 Purple (3) Miles: 26.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
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!
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| Mizuno Inspire 4 Jade Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 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.
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| Inspire 5 (2) Miles: 4.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.25 | 0.00 | 5.25 |
| 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!
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| Inspire 5 (2) Miles: 5.25 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My SSF is the GREATEST! She
was so in tune w/ my needs/pain. She literally dropped everything at
home last night to work on my legs, ITBs & lower back on her brand new PT table.
She's AWESOME! :) She's pro at finding and loosening the knots and tight
fascia. After feeding me she sent me home w/ a yoga dvd, joint juice
and epson salt so I can continue the recover process.
The weather was perfect for running this morning...but my legs were NOT! I slept in. Did two yoga exercises, hip opener and twist. Foam roll the legs, OUCH!!! Soak for a long time in a warm epson salt bath...it was very relaxing. I hope the legs will be ready to run 13.1 tomorrow. THANK YOU SOOOO MUCH SSF for taking care of me!!!! I LOVE YOU!!! Oh, my daughter called me from TX...she's gonna have a baby boy! :)
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Race: |
Spanish Fork Half Marathon (13.1 Miles) 01:53:27, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 9.10 | 0.00 | 13.10 |
|
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!
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| Inspire 5 Purple (3) Miles: 13.10 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 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! :(
|
| Inspire 5 (2) Miles: 8.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 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.
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| Inspire 5 Purple (3) Miles: 12.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
|
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
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 1.00 | 0.00 | 3.00 | 11.25 |
|
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.
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| Inspire 5 Purple (3) Miles: 5.25 | Inspire 5 (4) Miles: 6.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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! |
| Inspire 5 (4) Miles: 6.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.25 | 0.00 | 0.00 | 14.25 |
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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!
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| Inspire 5 (4) Miles: 14.25 |
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
| 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.
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| Mizuno Nexus2 Miles: 7.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 recovery in 36:59 AP: 914. Definitely needed the recovery. Soooo tired! |
| Mizuno Nexus2 Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 3.00 | 8.00 |
| 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!!! :)
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| Night Sleep Time: 2.50 | Nap Time: 0.00 | Total Sleep Time: 2.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 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! |
| Inspire 5 Purple (3) Miles: 5.50 |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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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!!! :)
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| Inspire 5 (2) Miles: 6.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.10 | 0.00 | 0.00 | 11.10 |
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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.
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| Inspire 5 Purple (3) Miles: 11.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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! :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.25 | 0.00 | 7.25 |
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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?! :(
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| Inspire 5 (2) Miles: 7.25 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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!!!
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| Inspire 5 Purple (3) Miles: 6.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Did the 5K loop w/ Carolyn & Wendy. No watch. Off to visit teach and take Carolyn to lunch...it's her 40th birthday today!
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| Inspire 5 (2) Miles: 3.10 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| 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
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| Inspire 5 (2) Miles: 3.40 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM/PM Yoga Stopped at Fillmore Subway for lunch where we saw Walter & Misty Brown, Staci and her family. Staci let us borrowed one of her cameras as we forgot ours. Got to Expo at 3:00ish. Saw Leslie, RunningUtes, Staci, Melanie... Went to 4pm Ed Eyestone's lecture. Very entertaining. Sat by Teena, RivertonPaul and Matt. Kelli & Scott, Julie were behind us. For Q&A I had Teena asked Ed if it was true that he has his runners take mustard for cramps. Did we feel foolish for asking! So Lowell was full of it! :) Got to Scott and Judy's house before 6. This year she has a house full of guests. Her aunt, Ramona, cousin Carolyn whose husband Paul Losee has the same birthday as mine turning 62 running his second SG. He is running the Pony Express 100 on his birthday. Carolyn's daughter Katherine whose husband Charles is running his very first SG. While the men watched the BYU vs USU football I got my race gear ready and went to bed. Could not fall asleep. Took an AdvilPM at 9pm and was still awake at 12:34am *******
Race morning: Woke up at 3:30. Hubby took Paul and I to the bus. Left the house at 4:10 and got there at 4:27 and was met by Maynard and his brother Russ. We walked south one block on 400E to the tennis court where the Forumites congregated. Called Teena to make sure she was coming. Took group picture, at least 25 of us, got on the bus. It was so fun to sit w/ so many friends. Ate the one yogurt I brought, no banana and forgot to eat the Clif bar.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
St. George Marathon (26.2 Miles) 03:58:49, Place overall: 622, Place in age division: 28 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 17.20 | 0.00 | 0.00 | 26.20 |
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I love SGM!!! I love love love seeing soooooooo many Forumflyers, friends and family!!!!
I got to sit by BeMo(Julie Ann) on the bus ...loved it...the shortest bus ride ever. The only problem was too busy visiting and ate only a yogurt for breakfast! Ya know it's gonna be a sizzling hot one when you don't need gloves at the start and had to douse w/ water at the first aid station. Maynard, Kathie and I lined up together in between the 3:50 and 4:00 balloons while I hastily chomped down 3 cliff bloks. Kathie, Da Ms Organizer, printed Cougar's 3:55 pace wrist bands for us.
I warned her that I would jump up and down or hug and kiss her if I PR
(I only need to run 3:57:08 to PR:). My training was going well and was
able to avoid any cramping until the last mile in the last 2 marathons
this summer. However with the unprecedented heat a PR was doubtful.
Nevertheless we were hopeful for sub-4. For the first 10K we were 30-60
seconds ahead of pace. Then we walked a little on Veyo and were back on
pace. I carried only one Gu which I took at mile 5 (hoping to use 3
from the aid stations as promised on the runner's guide, they lied ). I loved running w/ Maynard & Kathie and watching the motor-gliders, helicopters overhead. I had fun harassing Lowell when I passed him. Mile 1-7: 9:03, 8:56, 8:52, 8:22, 8:34, 8:45, 8:19.
Somewhere around mile 10, Kathie started to see spots.
We didn't know whether it was the heat or what. Her breathing was not
labored, form was good. She doused w/ water at the station...it didn't
help...the vision was closing in on her :(. She urged us to leave her when
the 4hr balloons were passing us at the half. We hated to leave her but hoped that she would soon catch up if we stayed at the 4hr pace. Mile 8-13: 10:13 (Veyo), 9:18, 9:27, 9:23, 10:06, 8:46. We ran the first half in 1:59:xx.I lost Maynard
soon after mile 15. In the past he always found me if he had to take a
pit stop. I kept looking back and couldn't see him. Darn this old lady
eyesight! I spent way too much time at each aid station looking for Gu, filling cups w/ gatorade and water...quite a juggling act !!!
I had to be smart to stay hydrated. For the entire race I had one cliff
bar, one piece of banana which I took w/ a Hammer electrolytes cap, and
orange slices. The 4hr balloons would get further and further away
after each aid station. I would then gradually reel them in. Mentally I
fooled myself into thinking I'm running in mid 50 temp w/ a cooling
canyon breeze. I thought of many wonderful blessings in my life. I
tried to run w/ a smile.
I told myself to "run like a horse" as Ed Eyestone inspired us at the
Clinic yesterday. I concentrated on good downhill form, running
relaxed. Mile 14-19: 10:10, 8:30, 8:48, 8:31, 9:59, 9:23.
It was so awesome to have so many spectators cheering, I side-fived the kids and thanked the "cheerleaders". I passed Staci Carroll on Bluff St and felt bad that she was having tummy issue.
I passed many runners and encouraged walkers to run with me. I passed
the 4hr balloons with a little less than a mile to go.
Phil Struthers, my Ragnar team captain, passed me just before mile 26.
As I turned the last corner I saw and passed him. Within a min. he
passed me back and wasn't going to let me finish ahead of
him...stinker! That last 4 blocks were painful as my left calf and foot began to cramp up. I stomped hard w/ each stride to keep charlie horse from ceasing me. I saw and heard Teena which helped a tiny bit. Then I saw my sweet hubby and almost lost it!!! I didn't dare return his cheer, just focused w/ all my might to keep charlie horse at bay. Why did they keep moving the finish arch away from me?!!! I crossed the finish and was elated to see my Garmin reading 3:58:51. My chip time: 3:58:49
(1 min 40 sec short of a PR). But I was and am very HAPPY with my
effort. I "ran like a horse". I did my best, no regrets!!!! Mile 20-finish: 9:26, 8:30, 9:40, 9:08, 8:16, 8:39, 8:41, 9:13.
The
elation was short-lived as I stopped at a shady spot next to the p-o-ps
within min. of finishing. I collapsed in a heap of pain and cried like
a big baby as the vice-grip-like angry cramps ceased my entire lower
legs including the feet. Two kind souls, Larry and Ian, helped me
passively stretch them out, got me ice bags and even bought me a bottle
of gatorade. I laid on the grass for what seemed like eternity as my
legs went into involuntary convulsions. :( I was soooo HAPPY and relieved
when Maynard and RAD found me and helped me get up on my feet and walked gingerly out of the
finisher corral. I found my hubby and had to wait 'till after the award
ceremony at 1pm to receive my Grand Slam division award along with Canyon (Marcie) and Teena. I was bummed that we did not have time to go to Cougar's to say hello to everyone there! A
million THANK YOUs to you my dear dear friends for your love and
friendship. HUGE CONGRATZ to all of you who finished this sizzling hot
SGM 2010!!!! See you on the road/trail soon!
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| Inspire 5 (4) Miles: 26.30 |
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| Night Sleep Time: 2.50 | Nap Time: 0.00 | Total Sleep Time: 2.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Listened to morning session of General Conference on the drive home. Called all my children after Conference. Am so blessed to have such good kids. I miss them terribly.
Watched afternoon session of General Conference at home. Legs are sore. No appetite. Ate left over dinner from Sat. Texas Roadhouse: salmon, sweet potato and veggies. Drank joint juice.
Walked w/ hubby after dinner just before the windy rain storm hits.
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| Inspire 5 (2) Miles: 1.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Did not sleep well. Legs are sore. Calf muscles are tender to touch. Still no appetite. Ate yogurt and Kashi cereal for breakfast, some spaghetti w/ shrimp for lunch, salmon burger, rice and brocoli for dinner. Drank joint juice.
Signed up for the SG Runner Series. I think the 750 slots were filled within 40 min.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| I got 8 EIGHT hours of sleep! WOW!!! finally felt decent to want to exercise. Karen picked me up to go to the Legacy Center. We only had 45 min as Karen was leaving to go to her daughter's soccer game down at Dixie. Did 2.5 miles on the elliptical, 4.5 resistance, that must be very easy! The legs actually felt good. Right calf muscles still tender to touch. After I got home, I did 6 circuits of Pftiz CSE, stretching the quads and calves in between circuits. AM/PM yoga. *************** Question: I want to run either the Valley of Fire or Mesquite Marathon on Nov. 20. Hubby has meeting that weekend and can't take me. He doesn't want me to go alone. If there's any lady or husband/wife going to either of these marathons...I'd love it if I can have travel company! THANK YOU!!!! :)
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| Inspire 5 Purple (3) Miles: 2.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Legs are still sore. Walked 0.5 mile to warm up, then ran slowly, stopped at mile 1 and 2.5 to stretch the quads and calves. So good of Carolyn to keep me company. Nice cool temp after the rain. Wore the SGM l/s shirt and CWX tights.
The post-race charlie horse always creates havoc on my gastrocnemius. The right medial gastrocnemius is very tender to touch. Lots of stretching and self-massaging the legs today.
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| Inspire 5 Purple (3) Miles: 3.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Perfect recovery run w/ Wendy, Carolyn and Karen. Legs were tight at first but felt good after a mile of slow warm up. Wore CWX tights again for compression, glad the weather is cool, very nice running condition. Right gastrocnemius (fancy word for calf muscles) is feeling much better after massaging the knots last night. 6 circuits of Pfitz CSE, stretching.
Just registered for Ogden Marathon and Valley of Fire Marathon. :) Will decide on Snow Canyon Half later. Wondering if I need trail shoes for Goblin Valley 50K. If so, I better get a pair and start "breaking 'em in"! :) :) :)
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| Inspire 5 (2) Miles: 4.50 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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A wonderful morning hiking w/ Dianne and Wendy to Steward Falls in Provo Canyon.
 
 
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| Inspire 5 (1) Miles: 4.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| Very cool morning, l/s, tights and jacket which I shed 3 miles into the run. Ran w/ Karen the first 3 miles. We ran into Lori, the Gazelle, a 1:30 half-marathoner. Ran w/ Lori for 3 miles. Legs felt great. Even the blister on the left foot is all healed. Ran the last mile bare foot. 10 in 1:23:23. Splits: 10:48, 10:25, 9:58, 8:55, 8:48, 8:54, 9:05, 8:50, 8:35, 8:57. AP: 9:21
Had a nice 80th birthday celebration for Auntie Gladys...yummy sushi, salad, teriyaki chicken. Then went to the BYU vs SDSU game where hubby received the game ball after the Cougar's first touch down. So glad BYU won. Ate sooooo good at the corporate tent, snapper over polenta, New York steak, new baby potatoes, veggies, strawberry crepe, crab cake, shrimp, chocolate moose brownie, chocolate fountain....YUM!
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| Barefoot Miles: 1.00 | Inspire 5 (4) Miles: 9.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice running weather, cool & cloudy. Feet always hurt bad the first mile in cold temp, darn arthritis! Note to self, do dynamic flexibility exercises pre-run to warm up. Ran EZ w/ Karen, Wendy & Carolyn. After dropping off K and W; Carolyn and I did some hill work and strides. 7 in 1:07:35 AP: 9:39. Hope everyone is off to a great week! :)
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| Inspire 5 (2) Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.26 | 0.00 | 0.00 | 0.00 | 7.26 |
| Ran w/ K, W & C down 3rd west then up on the new trail/parkway by the railroad, uphill on 3200 N. Nice hill run today, cool temp again (gloves, l/s, tights, jacket /till warmed up). Did 5 min dynamic flexibility exercise pre-run. 6 circuits Pfitz CSE. Ordered two pair of shoes yesterday. Should arrive tomorrow. Going to run some trails...so excited!!! :)
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| Inspire 5 Purple (3) Miles: 7.26 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran on the canal trail w/ K, W & C. The canal is dry but still saw a flock of ducks flying off when we ran past. Love the perfect running weather. |
| Inspire 5 (2) Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Debated whether going to LC for elliptical since left ITB complained a bit yesterday. But this gorgeous weather is too good to pass up. Ran 6 by myself. ITB was fine once warmed up. I think the hills on Mon & Tue irritated it a bit. TT: 55:44 AP: 9:17 Going to the temple and lunch w/ long time friends. Date night w/ hubby at the Jazz game. So excited! A fun fun fun day!
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| Mizuno Nexus2 Miles: 6.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| BESTEST DAY EVER!!! Started the day with a fun run on the Rail Trail at Park City w/ my SSF, Brooke & Matt! Weather was beautiful, clear blue sky, crisp clean air! The company was FABULOUS! It was a fun fun fun WONDERFUL run!!!! Wore my brand new trail shoes...got a blister on the right 4th toe...I expected that...should have put on a bandaid beforehand.
The day got even better...my SSF & Ry treated me & hubby to dinner and the movie, Secretariat! It's the BEST movie ever!!! I highly recommend it to everyone! A MILLION THANK YOUS SSF for a MOST MEMORABLE & BESTEST B'DAY GIFT EVER! I LOVE YOU SOOOO MUCH!!!! :) :-) =) :-D
|
| Mizuno Ascend 5 Miles: 12.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Woke up w/ a terrible upper backache and muscle spasm between the shoulder blades!!! What kinda b'day wake-up call was that!!! Not sure what the deal was.?!!! Could it be from carrying the hand-held bottle on yesterday's run? A hot shower helped a tiny bit. Was going to run 16 for Oct 16th but the backache and lead legs complained too much! Man, how am I going to run 32 miles next week?!? Ran 7 slow @ AP: 9:42. Walked 1 mile in the afternoon to take music to my accompanists. Now 7 hours later my entire upper chest and back are sore! The blister is oozing! BYU is getting beat badly by TCU! STINK!!!! On the bright side...my hubby and sons are taking me out to dinner for my b'day! :) :) :) My sister called! Wendy and Carolyn came bearing balloons and pictures! I feel so lucky and loved! :)
|
| Inspire 5 (4) Miles: 8.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| As a choir director of my ward choir I strive to have a fun as well as spiritual experience for the choir members when we rehearse every Sunday afternoon. One of the numbers we're rehearsing is My Shepherd Will Supply My Need by Mack Wilberg. I usually share a thought or two about the piece to get the singers in the right kind of mind. Today I shared the story that Teena told us during our Friday's PC run. :) One day the Jensen family was talking about Jesus (I think in preparation for Sophia's baptism). Sophie asked the question "Who is Jesus Christ anyway?". Everyone was thinking about how to answer that question when the youngest child, Livvy, simply replied: "Duh! Jesus is the Shepherd and we are His sheep!" :D :) :) :) :) :) Is that beautiful or what?!!! Just love the words out of the mouth of babes! So pure!!! The choir members loved it too!!!! :) :) :) :) :)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 EZ w/ K, W & C. Registered for Boston just before 10am and got in instantly. Registration opened at 9am EST and closed at 5:03pm EST. That is crazy how fast it filled up! I am super bummed for those who didn't get in. :(
|
| Inspire 5 Purple (3) Miles: 5.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 EZ w/ K, W & C. Gorgeous running weather! :) Had fun visiting teaching! Everyone has Halloween decorations on their porches. When I got home from visiting teaching, there was a freshly carved pumpkin on my porch! Someone must have felt sorry that I didn't have any! :) :) :)
|
| Inspire 5 (4) Miles: 7.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran w/ W & C on the canal trail. Wore Mizuno Ascend...no new hot spots, yeah! Another beautiful day! Saw a big fat hawk soaring overhead and some ducks along the canal!
Questions: what do you do when you get a hot spot or blister during a race/long run? I need to prepare for that on Sat's GV50. |
| Mizuno Ascend 5 Miles: 6.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 1.00 | 0.00 | 4.00 |
|
Only had time for a quick run, AP: 8:56. Lunch at Olive Garden w/ bunch of friends! :) Shopping, laundry, packing in the afternoon. Teaching Primary children first aids and safety this evening in our Ward's Preparedness Fair~ KNOW-A as in *Noah preparing for rainy days*! :) FUN FUN FUN!!! :D
|
| Mizuno Nexus2 Miles: 4.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Race: |
Goblin Valley 50K (29.8 Miles) 05:21:31 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.80 | 0.00 | 0.00 | 0.00 | 29.80 |
|
I'm terrible at writing report...but here it is!
A little history:
Last year I ran 54K on my 54th birthday (13 days after SGM) on the Pony
Express Trail in just under 7 hrs. It was a fun experience albeit long
and tiring. After hearing accolades about Goblin Valley and that Leslie
and Kelli planned on running it, I signed up. I did have some concerns:
1) What will my sweet hubby do for 7 hrs in the desert waiting around
for me?
2) Because of my lack of experience in trail & ultra running , how
will my legs/feet/tummy/kidneys respond??? 3) What if I get lost in the
wilderness ? (I once got lost in a 5K!) As it turns out all these concerns were unfounded. I had a BLAST the entire weekend!
Friday morning,
hubby rushed us out of the house for our drive down to southeastern
Utah. Along the way, he visited couple of bank branches in Helper and
Price. It started to rain and the temp dropped. We arrived at our tiny cabin in Green River around 3 pm. Leslie & Harold, Kelli, Scott
& their 4 children arrived shortly thereafter. SO FUN to see them!
My hubby is not a camping type...but he never complains...seriously I
think our tuff shed is bigger than the cabin! I quit whining when I
realized Popegirl (Laurie) & her entire family stayed in a tent! I later
found out JD camped by his lonesome for 2 nights in Temple Mountain,
WOW! And to think I booked a $250 hotel room in Boston 360 days in
advance! Here's Leslie & Harold in front of their cabin:
With
the cold rain we didn't have anything to do but go to the registration
dinner at the Senior Center, kinda like church dinner being served by
the sweet elderly RS sisters and HPs. We helped set up the boxes
containing our packets and some tables for dinner (baked potato,
squash, tomato/cucumber salad, watermelon, rolls, fig bars). We visited
w/ a few runners from Colorado. Rumor has it that the Colorado folks
are the speedy ones. The mayor welcomed us and informed us that the
crew were out marking the course. Since it had been raining all day,
they had to change the course a bit to avoid the flash-flood areas. We
joked about how accurate could it be when they marked the course in the
dark. The ultra folks didn't seem to care whereas the 5K speedsters
would NEED to have it precisely marked!
Between
the rain, the noisy thin HARD mattress, hubby's snoring, getting up to
use the restrooms (which is located like a *block* away) several times,
I got zero sleep. I was fretting over what to put in the drop bags (a new concept to an ultra-newbie
). At 6:45 am Leslie drove Laurie, Kelli, Harold and me to the start
while hubby would go to Moab to visit a branch and joined us later. It
was a fun 45 min drive under a full moon, cloudy sky. We were so giddy!
If it weren't for the big ole' cardboard bib pinned on my shirt I
seriously did not feel like I was going to a race; more like
going to a fun party in some State Park! I saw Abbie Hawks as soon as we got there; then met JD whom I would not recognize if he didn't introduce himself to us! Harold snapped a picture of our *dirty girl gators* while we waited. There were about 220 runners w/ the majority running the 50K. This is what greeted us as we drove into the Goblin Valley State Park: 
We lined up at the start where the RD said the course may be short and if you're the OCD type to run the gaunlet twice (whatever that means) 
With a 1,2,3 GO we were off. The first couple miles were downhill switchbacks on
pavement which means it would be uphill on the return! The speedsters
tore down the hill while my ITBs protested immediately, so I took it
nice and easy. For the first 4 miles I ran with a gal, Jan, who had
recently run the Layton Marathon. We talked about the craziness of
Boston filling up so fast. I stopped to take some pictures w/ my cell
phone while Jan continued on. Rick, from Colorado, started to run w/ me
and we chatted till we hit the first aid station where I dropped off my
jacket and used the pop. The temp was perfect, perhaps in the high 40s,
under a cloudy sky and a gentle breeze. The trail was made soft and NO
dust b/c of the rain from the night before. Running over puddles and
muddy clay was kinda fun, at this point anyway!
I thoroughly enjoyed the beautiful scenery, the mesa, the strata, the
mountain formation, the vast desert. My favorite portion of the course
was meandering around the canyon (slot canyons?) where there were
cravices and interesting geologic formations. The course was well
marked w/ orange ribbons. Saw the first 25K woman and man running FAST
towards us. When we passed the 25K turnaround I joked w/ Rick that we
shouldn't be seeing any oncoming traffic for awhile or we must be
running terribly slow.
With that he glanced down at his watch and said we were running too
fast. He told me to go on ahead. I ran alone and passed a few runners
all the while wondering if I should slow down. My poor eye sight was a blessing b/c I seriously would have freaked out if I saw snakes or
coyotes. The ONLY thing that really scared me was the cattle guard. The
metal slats were so far apart that my legs could seriously slip through
and my hips cracked (osteoporosis). My legs almost cramped up on the way back crossing the cattle guard.
On the steep switch-back going up I saw the first man blasting FAST down the mountain. I thought about Crockett doing that!
It was fun cheering many of the runners one of whom called out: "Matt
said to say hello to you!" I saw the first woman at around my mile 12+
and realized it was not Kelli. For a split second I thought to trip her
, but I yelled out a cheer instead!
When I got to the top of a mesa, I saw a sheriff vehicle. I said to
them, "You're not giving out speeding tickets, are you?" I asked one of
the officers to take a picture of me w/ the mesa in the background, a
beautiful panaronmic view! I continued to pass pairs of runners. Then I
saw Kelly running so FAST, STRONG & FOCUS in her cute skirt. She
was the CUTEST dressed girl by far! I told her she's 4th woman (which she probably already knew) and that she could easily catch them!
When I got to the turnaround, my feet and legs felt fine. So I decided
to not get my drop bag but use the *camp-potty* instead. It took a few
minutes to unzip the tiny tent and use the tiny potty.
The return trip was fun as I got to encourage all the runners coming
up. I saw Laurie running happily followed by the BEAUTIFUL Leslie. We paused for hugs! ♥♥♥ Seriously she looked so GOOD, a trail running queen indeed!
I
soon found myself leap-frogging with a young couple, Raquel and Scott,
the newlyweds. I would pass them and only to have them take off sooner
from the aid stations where I would sample potato wedges dipped in
salt, pretzels, bananas, apples and to fill up my hand-held bottle w/
gatorade. At the second to the last aid station, the volunteers offered
girl-scout cookies which were starting to melt. I declined but *stole*
a handful of ice instead to put inside my running hat. The sun started
to beat down on us and getting a bit warm. The headwind combined w/ the
ice felt good though. At the last aid station I asked for gel
(mistakenly thinking I still have another 9+ miles to go). I had used
up the 3 gels I carried and didn't think I could stomach anymore
solid food, a kind runner gave me one of his gel which I ended up not
using since I drained my hand-held dry. Running on the gravel/dirt road
from mile 20 on was surprisingly smooth. I kept waiting for the wheels
to fall off but never happened. I felt strong and passed a few runners
including the newlyweds who could not believe I'm a grandma. The
spectacular scenery filled my heart with gratitude! The majestic
mountains all around were so inspiring! This is why I LOVE to run!!!!
Harold
called out "Smooth" on his bike heading out to meet Leslie. That gave
me a boost! Back on the pavement w/ the State Park up on the hill I
kept running and focused on tangents. I asked some campers how far to
the finish, they just pointed to the parking lot up on the hill.
Seriously, I had to loose the mentality of a marathoner...there's no
mile markers, no splits, no cheering crowds! Then I saw a lone figure
standing on top of the ridge with something like a binocular held to his
face. Could that be my sweet hubby? He had been watching for me to
*come around the mountain*! When I made it up the very last switch back
and saw that it was him I was so excited! He told me Kelli came in 3:59 (WaHOO!!!
) and said I only had one more mile to go! As I entered the parking
lot, there was Scott w/ his camera and Kelli running towards me. I just
LOVE her!!!! ♥♥♥ She guided me through this torturous gaunlet of
goblins. If it wasn't for her I would have just plopped down and cried!
My little short stubby tired legs just could not navigate around, up
and down and over all those fudge brownie like terrain marked by a maze
of plastic smiling pumpkins which seemed to be mocking at my
clumsiness. She and her little boy, Eli, were so encouraging and cheerful helping me
through this maze. Seriously, with my blindness and delirious state of
mind, I would have been lost in that pumpkin maze.
Kelli pointed the way to get back up the parking lot to the finish
line. The clock read 5:21:31 when I crossed the finish thingie. I
commented to the RD about the pumpkins not being nice, she said I would have
nightmares about them, right! She was impressed w/ my dirty-girl gators which didn't get that dirty afterall!
After
a quick lunch and chat w/ a few runners (one of whom was Carol that I
met a year ago at Hoover Dam Marathon...funny how she remembered me
dressed up as lady bug) we had to leave. I wanted to stay and wait for
Leslie and Laurie. But Hubby had a million things to do and wanted to
beat the storm. About 30 min into our drive it started to rain, I began
to worry about Leslie. I got really cold and sleepy. The rain turned to
snow. By the time we reached Soldier Summit, it was a blizzard. Kinda
scary w/ all these semi-trucks roaring down the winding canyon.
We stopped by my mother-in-law's house in Orem. She fed us dinner while
Larry took care of her paper stuff. My legs were tired but
otherwise fine. I think I'm hooked on trail running!
I will post pictures later...gotta go make dinner for another family!
Hubby barely fast enough to snap this pic of Kelli's speedy finish: Took this with my cell: One of the officers took this w/ my cell:  Hubby took this spotting me on the road during the last climb. I'm the little blue dot! The Goblins aka obstacle course. Great plyometric workouts, NOT!
Kelli & Eli guiding me thru the goblin gaunlet:  Finish at last!  Cute Kelli and darling Emma! Some after thoughts: so may be I should have tried to race this thing...not spend so much time at each aid station. Since the course measured short...I still have a score to settle with a 50K for real! :) :) :)
|
| Mizuno Ascend 5 Miles: 29.80 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I have the BEST calling in the world. I get to serve a special girl in Primary. Physically she is about 180 lbs and about same age as my oldest daughter (late 20's early 30's). Mentally she is that of a 2-3 y.o. She is without guile, pure and innocent. Today is her birthday. She got to participate in the Primary Sacrament Presentation where she spoke in the microphone: I am a child of God. After Sacrament, the children made birthday cards for her. She gushed over each child and totally LOVED each and every one of the cards. Cards are her favorite thing, pajamas, soft socks, valentines, bead necklaces! Anyway you'd think she'd won the lottery today! The Primary children loved seeing her so happy! She was being a real good girl to leave alone the present I got her (which I hid from her in my bag but she spotted it right away) until after the Sac. Mtg. It took tremendous self-restrain for a 2 y.o. to sit still thru the meeting and obey when I said: "You have to wait. We have to listen." I just love her!
I feel so blessed and privileged to be her *FRIEND*. She used to call me, Friend or Julie, b/c that's all she could pronounce. Now she calls me SuuuAaaaNah! :) :) :) :) :) HAPPY BIRTHDAY VALERIE!!!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Walked/jogged 4 on the mill. Stretched and massaged the quads. I think I'll run tomorrow if the weather is good. |
| Mizuno Nexus2 Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Ran EZ w/ Carolyn and Karen. The road was wet, sun was out, no wind. Very pleasant. Definitely felt the GV miles in the quads. Just got a confirmation email from BAA that I'm accepted into the 2011 Boston! :)
Going to sign up for Snow Canyon Half today. :)
Wonder when and if Goblin Valley going to put up the results. I'm curious where my placement was. I think I at least made top 20 of the women.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
6.5 w/ Carolyn AP: 9:45. Winter is here blanketing the mountains, fields, lawns, tree branches and roof tops with beautiful glistening white SNOW! ☃ :) Hubby purchased our ski passes last night! :D Busy day today!!! Hope y'all having a GREAT middle of the weekday day!☺
|
| Inspire 5 Purple (3) Miles: 6.50 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Pleasant conversational run w/ Carolyn and Wendy! There was a tense moment when we saw a pit bull running towards us dropping whatever thing he had in his mouth. He just wanted to play w/ Sky, Carolyn's hound. It took awhile to get rid of him.
You know it's WINTER when: 1) you can see your breath, 2) the lawn is crunchy with ice and frost, 3) it takes 3 miles to thaw your fingers and toes, 4) 10 mm pace felt like mp pace, 5) your nose runs faster than your legs, 6) the mountains turned white, 7) parents figuring out what Halloween costumes can be worn OVER the coats. 6 circuits Pfitz core
|
| Inspire 5 (4) Miles: 8.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 4.00 | 0.00 | 7.00 |
| 好 日
Went to a wonderful event last night, (the Women Philanthropic Network Celebration, part of United Way), such good good women helping very courageous immigrants in Utah! Went to bed late and got little sleep!
What happened to winter? Mother Nature must have felt sorry for me...got a taste of what Arizona winter feels like! Wish every morning could be like this morning! :)
Ran by my lonesome and decided to tempo it to wake up the legs. Tempo run is supposed to feel comfortably hard...it was more HARD than comfortable barely eeked out some half-marathon pace. Felt great to work up a sweat! :)
7 in 1:01:53 AP: 8:50 Splits: 10:17, 9:05, 8:28, 8:35, 8:17, 8:26, 8:41. Have a wonderful Weekend everyone!!!
|
| Inspire 5 Purple (3) Miles: 7.00 |
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Up early to run with Carolyn to Alpine. Wanted 13 but only had time for 10.5. Busy fun day with family for my nephew's wedding. Sam's siblings (half of them traveled from Japan, D.C & AZ) and parents! What a good looking family!
Me and Sam's best friend, Jason who is Lowell's son at the wedding banquet! |
| Inspire 5 (4) Miles: 20.50 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| We're supposed to have a quick warm-up-practice before church this morning. When I got there at 8:30 am, the choir members weren't there. We run thru the piece twice with two altos, two little girls who sang soprano and zero men. The piece started w/ the Tenor and Bass in unison so I sang that part. It was ugly... my low raspy voice was horrible! I recruited my friend, Keith Greenwood, a great runner/marathoner, to sing when it's time. Oh, and my accompanist called last night to say she hurt her back and won't be able to come. So, I asked the bishop's wife, Tina Marie, to accompany us. There was also a flute part that I had the organist played on the organ since I couldn't find anyone who could play the flute. Man, was I nervous...it's only the second time I conducted the choir.
Well, when it's time to "perform", the choir got up and sang. I wouldn't say it was flawless...but as the title of the song testifies...My Shepherd Will Supply My Need...I belief He did! It brought a few tears of joy! :) I truly have the best callings in the world!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| With the busy weekend, I forgot to plug in my Garmin. My legs were tired anyway so ran nice and EZ w/ Carolyn. Beautiful weather. Another busy day! |
| Inspire 5 (4) Miles: 7.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Carolyn and Wendy met me at my house and we ran to Karen's. They only wanted to do 5. I only had an hour so I tempo'ed (is that a word?) today's run. Carolyn stayed w/ me for the first 3 miles after we *chicked* Bro. Kimball she faded. 7 in 1:00:15. AP: 8:36. Splits: 9:55, 8:55, 8:18, 8:20, 8:15, 8:21, 8:07. Went to vote...long line...saw some old time friends! Went to visit Lori who has been house-bound. She's been fighting cancer for 10 years now and is holding on w/ shear faith! I need to make it a weekly visit. I could hardly recognize her...so sad!
|
| Inspire 5 (4) Miles: 7.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Haven't been able to sleep the last few nights. Waking up to arthritis was no fun! So grateful for beautiful Fall weather and wonderful friends who kept me going. Missing my children terribly! 7 EZ miles in 1:08:00 Was so happy Teena called. Felt so sad for her dear HS friend!
|
| Inspire 5 Purple (3) Miles: 7.00 |
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Today was one of those *Carpe Diem* kinda day! I have been feeling non-motivated lately and wasn't going to run today since I had an appt at the lab, fasting, etc. Fortunately, my SSF invited me to join her and Fly to run the trail at City Creek during lunch hour. I am SO glad they let me crash their party. I had a great time! :) It was a beautiful run, err hike for me! The company was wonderful.! The scenery was cool albeit a bit shrouded w/ the air pollution. There were still some Fall colors hanging on. We saw a huge jumping spider and snake...thankfully no cougar encounter!
My quads were trashed...guess I'm not fully recovered from Goblin Valley. I was also quite dehydrated and low on fuel. The last mile felt like the end of a marathon. THANKS Fly and Teena!!! I'm sooooo lucky to have such AWESOME friends! :) No running tomorrow! Hopefully the legs will be ok for Saturday's 1/2... a little worry about the downhill!!!
|
| Mizuno Ascend 5 Miles: 10.00 |
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
| |
| | Race: |
Snow Canyon Half Marathon (13.1 Miles) 01:50:39, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 9.10 | 0.00 | 13.10 |
|
Really happy with this race. Perfect weather, cool temp (mid 50's), overcast sky, beautiful downhill course, all the ingredients for a PR.
Traveled down to SG w/ my friend, Karen, Fri afternoon. This is Karen's first ever race. After a late dinner we went to bed at her in-law's in Hurricane. Got up at 5:30, packed up and drove to the Snow Canyon HS at 7am where we met Teena, Matt & Brooke for the bus ride up. There was ONE very long line to all the port-a-potties, thankfully it moved
pretty quickly. Saw MichelleL who warned us of the screaming downhill from mile 3-6. My quads instantly felt mushy!!! :)
Karen and I lined up at the back of the pack. My legs were still sore from the 10 miler on BST less than 48 hrs earlier. Debated whether I should run w/ Karen, making it a fun run. Finally decided to start with her and see how the legs feel as the race progress. Ran the first two miles w/ Karen at what felt like jogging pace. DonGardinero ran up to say hello! :) The elevation drops severely at mile 3 where I lost Karen. Passed lots of people who had slapping feet. Ran at a controlled pace trying to minimize the punishment I'm heaping on my already trashed quads. Passed bare-foot guy and praised him about his *shoes*. Great conversations and cheers! :)
The breath-taking scenery in the Snow Canyon Parkway really got me in the groove. Passed lots of runners. My breathing was easy. My legs felt tight at times but not too bad. Walked through each aid station. Took gu at the mile 7ish aid station. The shins started to cramp up around mile 11. Tried to ease up with different strides and engaged the abs. Looked at my Garmin and figured that if I stayed at a sub-9mm pace I could PR. Told myself that: "This is just a daily run around my block...a horse smelling the barn...trot home and get'er done." At the corner turning into the HS, MarcieN was there to cheer, that just put a huge smile on my face! Ran around the track and saw Teena and her cute family. Teena yelled: "catch him", the yellow shirt guy ahead. I responded but he didn't want to be chicked and sprinted away. Dang!
Karen and I at the bus line:
Teena and I at the p-o-p line: Karen finished in 2:03:24! So PROUD of her first race ever!!!  Mile: 1. 9:25 Gentle downhill. 2. 8:54 Karen doing good job staying w/ me. 3. 8:24 Nice downhill, kept looking back to find Karen. 4. 7:38 Huge elevation drop. 5. 7:40 Enjoyed the beauty of Snow Canyon. 6. 7:43 Reminisced running Spectrum 10K. 7. 7:46 Wow, half way done already! 8. 9:11 Walked to take gu. Some incline. 9. 8:00 Out of Canyon, course flattened a bit. 10. 8:26 Legs started to fatigue. 11. 8:55 Shin cramps. 12. 8:45 Tried to relax and concentrated on forms. 13. 8:29 Smelled the PR. Stayed strong. 0.17 7:57 On the track...kicked it in! I am very happy w/ the PR albeit on an aided course. The legs held out
although there were hints of charlie horse flutters soon after
finishing. Not much running next week, I will be visiting my sister who lives on a hilly peninsula in Southern California. Might be good to rest up the legs anyway for the Valley of Fire Marathon in two weeks! :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got up early to pack. Left the house at 9:00 for the 11am flight to Long Beach. Huge delay due to weather, deicing, finally got on a different aircraft 2.5 hours later. Arrived at Long Beach just before 3pm. Heavy LA traffic. Got to Sis house after 4:00pm. It was so wonderful to see her. She cooked this enormous seafood dinner for hubby, me and her husband, Joe. We had ginger steamed whole fish (yellow tail, that Joe caught from the ocean), boiled fresh prawns, baby bok-choy, brown rice, BBQ spare-ribs, Watergate cake. Did I mention she served us freshly baked peacan chocolate chips cookies, bavlaka, almond milk, mangoes and persimons as soon as we arrived?
Legs are stiff and tight. All that sitting at the airport, on the plane, in the car, in the house made it worse. Must run tomorrow! Did I mention I ate toooo much?
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Got up at 6am. Sis already in the kitchen preparing omelet, bacon, English scones, berry smoothies for breakfast. Drank EmergenC and water before heading out. Planned to run for an hour. Surprisingly cool, wore l/s top and tights.
Sis. lives on a hill in Rancho Palos Verdes, one of 4 towns on the Peninsula of Palos Verdes, southwest of LA with beautiful view of the Pacific Ocean. The beach is less than 2 miles away. The street she lives on, Ganado, is one serious hill. Ran 0.4 miles on Ganado up to Crest w/ 200' elevation gain (according to Garmin, 1010' to 1212'). Then 0.75 mile down on Crest w/ almost equal elevation loss to Palos Verdes East. Ran another 2 miles on Palos Verdes East, rolling hills ranging from 606' to 1005' then turn around and back the route. Palos Verdes E is a winding busy 2 lane road w/ heavy morning commute traffic. I had to run on a very narrow 2'-4' wide sidewalk which is only on one side of the road. I loved running the few yards of pine-needles or bark covered shoulder. I really enjoyed running the dirt next to a metal barrier where there's no sidewalk. Absolutely loved the ocean view!
Left hammie complained on the uphill, quads & knees very sore on the downhill. Ate ginormous breakfast. Sis took us to Torrence for a yummy dim-sum lunch. Picked up Joe from work at El Segundo. Sis made us a ginormous dinner, steak, seafood pasta (shrimp, halibut, mushroom, tomato, zuchini, in roasted garlic wine sauce), fried scallops, Chinese broccoli w/ oyster sauce, apple turnover for dessert.
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| Inspire 5 (4) Miles: 6.10 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran the same route as yesterday! Legs are very sore! Not much recovery! Too much eating! Went to movie, Red, before noon, tickets are only $6. Ate tons of snacks during movie. Joe took us to Rafael, a family own Italian restaurant in San Pedro for dinner. I had fresh clam linguinie in white sauce, hubby had sea bass, Sis had fresh vegetables shrimp linguinie in pink sauce, Joe had beef shank. We had calamari, grilled red peppers. prosciuto bread for appetizer. For dessert we had tirimizu. Did I mention I ate too much?
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| Inspire 5 (4) Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Same route as the last two days, a bit faster, a mile farther. Wore shorts today! Beautiful sunny blue sky, perfect running weather. I think the temp range from high 50s to mid 60s.
More eating, some shopping. Had dinner at Sis' daughter, Erica's house. We had, BBQ short-ribs, garlic-black-bean-pork ribs, ginger steamed sea bass, shanghai bok-choy. For hor'deuve, we had mushroom turnovers, spinach quiche, cheese ball. For dessert we had blueberry tart, cookies. Did I mention my sister made all of that from scratch?
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| Inspire 5 (4) Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 6.65 |
| My legs are so sore that I do not want to run the same hills that I ran the last 3 days. Hubby drove me to the southwest side of the hill. He was supposed to drive me down the hill to the Donald Trump Gulf Course Country Club where there's a bike path. But he missed it and drove for 5 miles north on Palos Verdes South, a road along the coast. He pulled off at Abalone Cove Park. I ran from the "park" down to the beach on a single track dirt trail, very treacherous, my quads screams and knees complained. I decided to not run on the beach as it was out of view from my husband. Ran back up to Abalone Cove and ran "laps" cross-country style all over the "park" dodging gofer and rabbit holes. It was very warm, no shade! The sound of the waves, pristine blue ocean and sky made the run worthwhile! More eating! Very sad to say goodbye to my wonderful loving sister! Got home after 9ish pm. Very tired from lugging four pieces of luggage, two of which are filled w/ frozen fish that Joe caught, fresh persimons and gazillion goodies Sis made or purchased. Legs are so sore!
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| Inspire 5 (4) Miles: 6.65 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
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Met my SSF, Matt, Brooke, BJ at Winchester at 8. Ran the first 3 miles w/ SSF then the rest w/ Karen. My pelvis, hammies, glutes, quads are sore. Got a new blister on my left 4th toe. Hope everything heals up by next Sat. Oh I gained 6 pounds...but my sister's wonderful sinfully delicious cooking was well worth it! :)
THANKS SSF for inviting me and the hot chocolate post run! :) A sad note:( a dear friend, Lori, died this morning, after battling cancer for 8 years, leaving behind a wonderful husband and 4 absolutely outstanding terrific children. The oldest is on a mission in Taiwan, the youngest is 11.
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| Inspire 5 (4) Miles: 10.35 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went to mother-in-law's for birthday dinner to celebrate hers, hubby's and my b'days...the feasting continue. Got chills and sore throat when I got home!
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Sore throat, achy, chills and low grade fever. Not sure if it's cold or flu. I had the flu shot on Nov 5 with my annual physical exam.
No running or exercise today. :(
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.55 | 0.00 | 0.00 | 0.00 | 6.55 |
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Sore throat is better. Swollen glands/lymph nodes. Still achy and congested. Ran w/ Karen, Wendy & Carolyn. We beat the storm.
Foam roll legs. Bilateral Vastus Medialis screamingly painful. Yoga ~ Standing post and hip opener. Double dose of EmergenC. Hope I feel better by Sat.
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| Inspire 5 (4) Miles: 6.55 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Still feeling icky, congested, achy muscles and joints. The weather is so good...thought the run would do me good to get rid of whatever ails me. It was a slow sluggish run made easier with the company of my sweet friend Wendy. Foam rolled the legs, same painful spots on the legs. Epsom salt soak. Felt feverish. Took an ibuprofen so I could sit through son's philharmonic concert. It was a wonderful performance which soothed my soul!
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| Inspire 5 (2) Miles: 5.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feeling worse this morning, congestion, cough, achy back, joints, head, neck, well pretty much the whole body. Wendy called to see if I was feeling better for a run. Nope, could hardly move! Stayed in bed and debated what to do about VOF. Need to cancel the hotel room this afternoon or I'd get charged. Going to call Marcie and see what she says. Off to have some chicken soup, ibuprophen and curl up in a blanket w/ a box of Kleenex! :(
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Rather than stayed in bed and felt bad about my first ever DNS at VOF, I jumped at the chance to go for a run when Karen called. Ran with Karen (Sky) and Laurie on the JRP. The first 3 miles were painful. Headwind made my lungs burnt. The ibuprofen kicked in and felt much better on the return. I'm glad I ran even though I started to second guess on the DNS. For a split second I thought about calling Marcie to tell her that the marathon is ON! But then again, it's a long drive down...my hubby would be so worried!
I think I am addicted to running!!! On the bright side, by not going to VOF, I will be able to attend my friend, Lori's viewing and funeral this weekend. Plus it makes hubby happy that I will be able to accompany him to the special luncheon with Elder Andersen and Elder Gong tomorrow. Oh ya, this is what I will have missed running tomorrow, dang!
Elevation
Maps:
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| Inspire 5 (4) Miles: 10.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.20 | 6.00 | 0.00 | 0.00 | 26.20 |
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2 Halfs to redeem a VOF Marathon DNS
Woke up feeling much better, some nasal congestion, achy muscles & joints. Texted Carolyn last night about running this morning. She would run w/ me if the weather holds out. After she left while I ran by myself, I got the idea to run 26.2 today to redeem my DNS. Considering I didn't taper (ran 10 miles at AP of 9:24 yesterday on the JRP), was sick, had some important things to tend to, I did the best I could to redeem myself! Another legit reason to DNS was I didn't want to give the flu/cold germs to Marcie who was supposed to be my travel companion to the race. Anyway, here's the unofficial non-race-report! :)
Half #1: 8:06 am. Ran 7 miles with Carolyn under dark cloudy sky in 1:05:51 (AP: 9:24). Took a potty break, had a banana and water. Then ran another 6.1 windy miles in 52:48 (AP: 8:49). 13.1 miles in 1:59:40. Lots of hacking and spitting! Think running cures congestion!?! Kept thinking about those racing today, Maynard, Allie, AmberG and others. Hope they're having a wonderful time! :)
Had to hurry so I could make it to Lori's funeral. What a very special spiritual funeral service to honor a wonderful wonderful mother, wife, sister, daughter and friend. SO GLAD I went...lots of tears sprinkled w/ a few laughters! I'm gonna miss Lori and her influence terribly!
PM: Had 5 min to get home for a quick freshen up before heading to the Cedar Hollow Stake Center for a special luncheon. It was wonderful to meet Elder Neil A Anderson (the Apostle), Elder Garret Gong (a friend and member of the 1st Quorum of Seventy), Elder Munday (Area Seventy), Pres. Pitts (Provo Mission President), Pres. Brown (Mt Timpanogos Temple Pres.) and their wives. As we ate this great meal together, Elder Anderson had us each take turn to talk about our families. The brethren and the wives spoke of great personal stories of when/how they were called to serve. If I were at VOF, my hubby would be the only Stake Pres. there without a wife. I am so glad I went. I think that was the reason I got sick this week so I would not miss this special occasion. Spent 3 hours cleaning the downstairs family room, bed room, playroom and kitchen in preparation for Thanksgiving guests and company. Fixed and ate a dinner of salmon, rice and broccoli. BYU beat NM 40-7. YAY!!! We will be going to the BYU - UTAH game next week!
Half #2: 8:30 pm. Finally had time to run but it's a blizzard outside. Ran 13.1 TM miles in 2:04:49 (AP: 9:34). The last 3 miles were just like at the end of a marathon. My legs were as if on fire, very painful, super tired, wanted to stop SO BAD! I did walk a few times! It was torture but I FINISHED!!!! So for what it's worth the unofficial time of the unofficial redeemed marathon is 4:04:29. My legs are officially trashed! Now off to bed. I have to be at church at 8:15 am for choir warm up before Sacrament Mtg. where the choir will be performing Simple Gift/For the Beauty of the Earth! At least my arms still work, I think!
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| Mizuno Nexus2 Miles: 19.20 | Inspire 5 (2) Miles: 7.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 TM 1:31:25 AP: 9:08. Busy day! |
| Mizuno Nexus2 Miles: 10.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Shopped, cleaned the entire house, food preped all day. Finally jumped on the TM at 9pm for 11 miles while watching a movie on my iPad. TT: 1:39:33 AP: 9:01 |
| Mizuno Nexus2 Miles: 11.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Should have exercised first thing in the morning. The day got busier and busier. It's so good to have all my non-married kids home! :) We'll have 36-40 family and friends here for Thanksgiving tomorrow. Went to bed well past midnight. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got up at 5am to put the turkey in the oven, the roast in the crockpot.... Took a half hour break from cooking to skype w/ Eric, Marianne & Baby Emi from Detroit. So happy that they're going to a member's home for Thanksgiving. We have the world's best Thanksgiving feast: turkey, roast beef, ham, stuffings (made w/ corn bread, wild rice, onions, celery, sausage, chicken broth), yam, sweet potato, potato casserole, mashed potato, freshly baked whole wheat and white dinner rolls, fresh cranberry sauce, shrimp w/ tofu & shitake mushrooms, 2 kinds of sushi, fried wonton, egg roll, 3 kinds of salad, fresh fruits (persimmons, grapes, watermelon, berries), pomergranate jello, apple pie, pumpkin pie ala mode. No I didn't make all that food. We have great women chefs in our extended family. Our oldest guest Aunt Ruth, 89, came from California. The youngest, my niece's baby Josiah, 7 months, traveled from Logan. Everyone, all 36 of us, lingered and visited. So happy Larissa called. They're spending Thanksgiving in Austin. Was going to run on the TM after our guests left...but my sons and hubby wanted me to watch a movie w/ them instead...so I did and dozed off couple of times! :)
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Slept in. Gained 3 lbs overnight from the Thanksgiving feast!!!! Ran 11 solo miles (running buddies were Black Fri shopping) in my quiet neighborhood. Temp's in the high teens, sunny and calm. I was toasty wearing UA sub-zero top and Boston'09 fleece, CWX insulator tights, ski mitten and beanie! :) Core work while watching another movie w/ hubby. Fun afternoon shopping and dinner at the club with the fam. Jazz just beat the Lakers!!!! I love holidays!!!! :) Hope ya'll having a wonderful weekend!!!!
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| Inspire 5 (2) Miles: 11.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
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AM: Was going to get up early to run long. Must have been super tired...I overslept!!! Hubby woke me up from a deep sleep at 7:45am!!! Only had enough time for a quick 10 miler, same route as yesterday. Wore same stuff as yesterday, just right going east, a bit warm running west.
PM: Fun day! Ate way too much at the U-Box! Great game! Too bad BYU lost! The Utes got lucky!
Evening: 7 miles. 1min on (7:03) 1 min off (9:13). TT: 1:00:18. AP: 8:36
My 3 college sons are heading back tomorrow...I hate goodbyes! Praying for good weather as David has a 10+ hrs drive to Arizona!
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| Mizuno Nexus2 Miles: 7.00 | Inspire 5 (4) Miles: 10.25 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Snowing and blowing all day. Called David every two hours. There were lots of slide-offs in Central and Southern Utah along I-15. Traffic at a stand still near Beaver. A semi jack-knifed in Cedar City causing major delay. David made it back in 12 hours around midnight. So glad he made it safely there albeit late. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| The wind was a howling. The road was icy. Temp was -2. Three good reasons to wimp out. Jogged 18 on the mill while watching movie and shows on my iPad. TT: 2:52:23 |
| Mizuno Nexus2 Miles: 18.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.55 | 2.00 | 0.00 | 0.00 | 16.55 |
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AM: 6.55 miles. 13〫cloudy sky, occasional patches of black ❄❊✼! Slow mode. TT: 1:03:56 Evening: 10 miles. 70〫autopilot mode. TT: 1:26:54 12 more days before officially starting the 18 weeks Boston training! :) :) :)
Just registered for the 2011 Grand Slam! :)
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| Mizuno Nexus2 Miles: 10.00 | Inspire 5 Purple (3) Miles: 6.55 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.28 | 0.00 | 0.00 | 0.00 | 10.28 |
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Toasty 27〫partly sunny! Slush everywhere...did a pretty good job keeping my shoes and socks dry! Was going to run 13. Stopped when I saw Bro. Fletcher's car stalled at the intersection (thus the odd 0.28). We got it started. By then I was very tired and hungry.
Going to the Noah's Reception Center for a Holiday Recognition Dinner tonight...so no running this evening!
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| Mizuno Nexus2 Miles: 3.28 | Inspire 5 Purple (3) Miles: 7.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| Such a nice morning. 27 degrees. Partly sunny. No slush nor wind. But it always seems colder running eastward for some reason, may be it's the colder canyon air. Ran 7 w/ Wendy in 1:14:31 (AP: 10:38). Haven't run w/ her for awhile; so it was a wonderful chatty run. After dropping her home I ran for 7 more by myself in 1:06:15 (AP: 9:27). |
| Inspire 5 (4) Miles: 14.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.50 | 2.00 | 2.00 | 8.50 |
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Baby Josiah (6 mo) is in charge today, that means no running outside for me. His parents (my niece & her husband) brought him here yesterday to spend the weekend. This morning after feeding him, they left at 6:45am for a setting apart and an all day orientation at the Church Office Bldg.
So fun to have a baby in the house...we played w/ finger puppets, read, had tummy time, 2nd feeding. Then it's time for morning nap. But not until the baby is properly *bound & gagged* (as his daddy calls it); actually *swaddled and binkied*...worked like a charm...he promptly fell asleep!!! With the baby monitor on, I quickly jumped on the treadmill for some speedwork! :) :) :)
1 mi warm up @ 10:00 1 min ON @ 7:30 (8 mph), 1 min OFF @ 10:00 X 5 1 min ON @ 7:03 (8.5 mph), 1 min OFF @ 10:00 X 5 1 min ON @ 6:53 (8.7 mph), 1 min OFF @ 10:00 X 5 1 min ON @ 6:40 (9 mph), 1 min OFF @ 10:00 X 5 Warm down for 2.5 miles by decelerating 0.1mph every min. (i.e. at 51 min ran @ 7:35, 52 min @ 7:41, 53 min @ 7:47 and so on 'till 60 min at which time maintain pace at 8:34 'till mile 8.5. TT: 1:11:38. AP: 8:25. Thankfully baby stayed asleep the whole time! I seriously don't know how you young mothers (RAD & Josse) do all you do so wonderfully well!!! Announcement: Group run tomorrow on the Lehi JRP, meet at 8am at the 1500 North bridge. Hope to see y'all there!
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| Mizuno Nexus2 Miles: 8.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Baby Jojo wouldn't go to sleep 'till past midnight and was up at 4:30. I could have gone running by 5:30. Anyhow, got to JRP at 8. Ran w/ John, Karen and Wendy. They only wanted 8 so they turned back at mile 4 and I continued on by myself. Temp was nice, cloudy. It did get breezy running northward the last 3 miles. Saw lots of birds, a few hunters, one loose dog, the usual cows and a few walkers. The river is frozen solid. Wish the sun would peek out. I'm a sunshine kinda girl...do NOT like deary days! I need to move to Hawaii or San Diego! :) The trail is closed 0.5 mile from the parking. Ran around Centennial Park by the trail closure, then turned back for 13 miles. Could have gone farther if there was someone to run with, O well! Felt good to have completed 80 miles this week, my highest mileage ever! :)
Hope everyone is having a great weekend! |
| Inspire 5 (4) Miles: 13.00 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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10 on TM autopilot mode. 6 on wet road under fluffy white clouds/blue sky. TT: 2:29:28. The sun finally peeked through the clouds, HOORAY!!!! :) :) :) Here's to a wonderful week y'all!!!
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| Mizuno Nexus2 Miles: 16.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 1.00 | 0.00 | 12.00 |
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AM: What a beuuuuutiful day!!! 33 degrees, sunny, blue sky, calm cool air. Ran 7 w/ Karen, Wendy and Carolyn; then ran Karen home for a mile and 2 by myself to make 10 in 1:36:34. Would have gone farther but I didn't have breakfast and didn't carry fluid w/ me. Got home to drink and eat bowl of oatmeal w/ banana. Was going to go out for more but the phone rang...too long of a break...so did core and strength exercises instead. I really need to do these regularly!
3 circuits of Pfitz's advanced core strength exercises: Abdominal crunch ~ 20 rep Leg pushaway ~ 20 rep Staff ~ 6 rep of 5 sec Standing knee hold ~ 15 rep Back extension ~ 15 rep Side plank ~ 5 rep of 10 sec 2 circuits of Pfitz's strength training exercises: Push up ~ 20 rep Dumbell lat row ~ 15 rep per side Bench dip ~ 15 rep Swan ~ 10 rep Step-up ~ 15 rep per leg Lunge ~ 15 rep per leg Squat ~ 20 rep Alternate shoulder press ~ 15 rep per side Seated triceps press ~ 15 rep PM: 2 EZ to loosen things up then Yoga
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| Inspire 5 Purple (3) Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 1.00 | 0.50 | 10.50 |
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Another nice day for outside running! :) Had a yogurt & EmergenC before going for a 10 mile progressive run. The legs were lead and everything hurts for the first couple miles. Next 3 miles were easy, tried to be patient. The last 3 took some focus to not get lazy. Concentrated on one proprioceptive cue, Navel to Spine, during the middle miles.
10.5 in 1:41:33. Splits: 11:23 (yikes!), 10:48 (ouch!), 10:07, 9:55, 9:44, 9:33, 9:20, 9:11, 8:55, 8:30, 8:00.
I find that the nice thing about running in the 30's is I don't need to drink or fuel for 10 miles. Stretch, yoga. Jazz game tonight!
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| Inspire 5 (4) Miles: 10.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.00 | 1.00 | 3.00 | 8.50 |
| 2 miles warm up in 19:14 (AP: 9:52) 6 x 800 in 3:42 to 3:56 (AP: 7:27). RI of 400 in 2:25 to 2:29 (AP: 9:50). 2 miles warm down in 16:20 (AP: 8:06). 8.5 miles total in 1:12:28. AP: 8:31. Went to the temple with 7 long time friends, Cathy, Carol, Elma, Nancy, Sharon, Valerie and Viola. We have been friends for over 30 years since we moved to Lehi in 1980. Then we went to Cathy's house for our annual Christmas luncheon. So blessed to have such special friends!!! :) Going to my son's Chamber Orchestra concert at BYU tonight!
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| Mizuno Nexus2 Miles: 8.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran by my lonesome under cloudy sky which turned to a light rain mid-run. Did the 7-mile-bench-loop twice minus 1/2 mile on the west end of Bull River. Lead legs, tight hip flexors, sore vastus medialis. Almost cut it short but so glad I didn't!!! Rhett still beats me by 0.1 mile though! :) :) :) Kept thinking about my 5 sons and my SSF having Finals this week. Today Bryan has *jury* which is a solo performance graded by the music professors. He really needs a professional sounding viola. Eric is finishing up his ER rotation at St. John's, hopefully will get some decent sleep next couple weeks, no holiday breaks for him though. I have been asked numerous times, mostly by non-runners, why I run so much. I used to give quick answers like: I just love to run, or Because I can. There are many reasons why I run. Today my thought is: Running is the next closest thing to feeling FREE. There is nothing quite like propelling yourself forward with your own power. Endurance running is the only sport that I know of that is SPIRITUAL in nature. I believe our spirits are much bigger and tougher than our bodies! Indeed I believe there is nobility and greatness in each soul just waiting to break free! :) :) :) Happy running y'all!
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| Inspire 5 Purple (3) Miles: 13.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| One of the most painful, lonely run of my life, death march, dead legs, at least the weather was nice, high 30's, cloudy, wet road. I'm starting to question my sanity...why in the world would a 55 yo woman out there pounding pavement when all her friends are shopping or doing Christmas stuff. Something is seriously wrong with me!
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| Inspire 5 (4) Miles: 16.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
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Week 17 to Boston
Ran w/ Karen to Alpine. Beautiful sunny day. Sky slowed us down a few times when she stopped to puke...must have been the steak bone she ate last night...poor thing. The pain on the right knee intensified on the downhill. I think it was a foolish thing to run 80 and 77 miles the last two weeks.
My SSF is a special special wonderful wonderful friend. She knows my heart. I am so grateful for her. Wish I could help her half as much as she has helped me!
3 circuits of Pfitz's CSE while watching movie w/ my sweetheart! :)
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| Inspire 5 (4) Miles: 9.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Ran w/ Karen (Sky) and Wendy to Alpine. Took it slow. Sore legs. A little concern about the knee pain. Julie, a friend of 40 years, called from Hong Kong. (We are still on the phone as I type this). For more than 3 hours we cried, laughed, cried while she poured her heart out to me. I feel the pain of her loneliness across the world. She is teaching me so much. I shall live my life more worthy of the blessings I've been given.
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| Inspire 5 (2) Miles: 11.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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I had a wonderful day! :) Hope yours was too! :)
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| Mizuno Nexus2 Miles: 5.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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Had a nice run with Karen. Her son is coming home from serving a 2 yr. mission in Ghana tonight. Can't wait to meet him. 6 circuits of Pfitz's CSEs 3 circuits of Pfitz's STEs
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| Inspire 5 Purple (3) Miles: 10.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| Got home really late last night after the concert and then visiting with the newly returned missionary and his family. It's a good thing his mom, Karen, is such a die hard, or I'd stay inside! 14 degrees brrrrrrrr! It was a nice recovery run for us in more ways than one! :D I found evidence that my youngest is home from College: piles of laundry in the laundry room, dirty dishes in the sink, candy wrappers strewn about like confetti, blankets and quilts on sofas in the family room...but where's the boy? :) :) :) :) :)
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| Inspire 5 (2) Miles: 5.75 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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So GLAD that my M.A.D (Made in America Daughter) aka RAD ran with me, curing my mild case of S.A.D. !!! :) :) :) :) :) After another late late night I would have slept in and hit the boring dreadmill on a snowy morning if it weren't for RAD coming all the way to my house to take me running! Last night we went to the MoTab Christmas concert for the 2nd night. I'm not much a fan of David Archuletta, but a HUGE fan of my son who plays viola in the Orchestra. Anyway, it was a fantastic concert! The snow storm hit Utah County as we drove my MIL home. I-15 was a sheet of ice. It took us an hour from the Point of the Mountain to reach Orem where we dropped off my MIL and then 45 min. to get home via State Street. It was an exhaustive white knuckle drive.
I didn't think RAD would come to Lehi on a snowy morning...I should have known better! She came all the way to my house after her spin class! Is she superwoman or what!!! I was looking forward to show her my running route and the Alpine's fountain of youth. But due to slushy/icy road and traffic we decided to run in fresh fallen snow on the JRP instead.
I had forgotten how much work it is to run in 4-6 inches snow. But RAD's company made it soooo fun! :) We were *flying* down the trail when we heard gun shots; then saw gun fire smoke just as we reached the lake!!! Navigating through thigh-high (for me, knee-high for RAD) snow drift was just plain giddy fun!!!! :D Our agility and sense of balance were put to the test on some icy spots! It goes to show that runners do not need snowshoes nor ice skates! ;) TT: 2:32:30 AP: 10:10. That may look slow to you but trust me, it's not! :) It was great workout! We had loads of fun and great chats! THANK YOU THANK YOU THANK YOU, RAD! I just love you! I'm seriously in awe of all that you do! :) :) :) :) :) :) :)
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| Inspire 5 (4) Miles: 15.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My choir did a wonderful job singing Arise and Shine, Touch by a Child, Listen to the Silence of Light! Can't believe Christmas is just a week away!
So fun to see Emi (20 months) on Skype. She's growing up. Melts my heart to hear her say repeatedly "Nana! Nana! Nana!" with a smile. She's such a happy baby! Can't wait to see her in 2 months. Jade, Lex and Luke skyped briefly as they usually *flashed* by the screen. Can't wait to see them in a month when they welcome their new baby brother. Airfare has gone up quite a bit from last week. Wonder if it's going to come down a tad after the holidays.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Ran w/ Karen, peaceful morning, light rain/snow, warm. Lots of errands. Got to get more sleep. How many days before Christmas? Yikes!!! I try to take one day at a time...but sometimes several days attack me at once!!! 
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| Inspire 5 Purple (3) Miles: 12.00 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Super wet snow storm clobbered Utah County. Woke up to a foot of snow and still coming down hard. Took me 50 min. to drive from Lehi to north Orem to pick up my MIL to take her to the dentist who was 30 min late. The tooth extraction took a little over an hour. It was a bit scary when my car started to roll backward going up Killer's Hill. Fortunately there was no other cars around. When I finally got home, barely had enough time to make to lunch at Fiddler's Elbows in Sugar House. It was so fun to see everyone and meet Rob & Ann in persons. Such great people! Took Riverton Paul's advice to try out some ellipticals. Very fortunate to have my SSF accompany me. She knows just the right questions to ask. FUN DAY!
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| Mizuno Nexus2 Miles: 9.00 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Busy day with visiting teaching, shopping. Dinner party at Cuisina Tucana, the most delicious, fantastic Italian gourmet experience EVER!
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| Mizuno Nexus2 Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Took my youngest to the dentist for checkup for his mission papers. The last time we went to the dentist was 3 years ago. Steven has one cavity and 4 wisdom teeth to be pulled. Bryan has NO cavity. Busy day. Finally got on the TM at 9:35pm.
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| Mizuno Nexus2 Miles: 9.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 11.25 | 0.00 | 0.00 | 15.25 |
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So so so glad RAD organized a group run at the Lehi JRP! :) I started my run 36 min earlier to get in 4 miles before everyone got there at 9am. It was so good to see Cal, Kelli, Scott, TomSlick, Allie, RAD, Quiet Pirate, and met Chad for the first time. Got to run with Kelli the whole way!!! :) :) :) I just love running with her! :) She has such great running form. I have missed her soooo much! It was warm (mid 30's), overcast, zero wind, no snow on the parkway! Right knee complained a bit. Had no fluid for the entire run.
RAD brought us hot chocolate, special donuts and oranges! THANKS Rachel! TT: 2:20:00. AP: 9:10. Splits: 9:59, 9:20, 9:07, 9:07, 9:27, 9:16, 9:02, 8:45, 8:41, 9:21, 9:00, 9:01, 9:00, 9:10, 9:20, last 0.25 @ 9:10 MERRY CHRISTMAS TO YOU ALL!!! It's almost 1:30am...I think I better go to bed before Santa comes down the chimney!
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| Inspire 5 (4) Miles: 15.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Got up at 5 am to put the turkey in the oven, roast in the crockpot, etc. Thought about sneaking out for a run since everyone was still asleep; ...but didn't! It was a good thing b/c both my daughter (from TX) and son (at Michigan) called at the same time, and we google-cam'd on Jeff's lap-top and my computer. It was pretty cool and fun to have the whole family "gathered" around from three different States :) My mother-in-law was astonished to see her 4 great-grandchildren via web-cams instantly. Jeff announced his good-news to the family. He is engaged to be married in April!!! hopefully 6 days after Boston :). After all the fun celebration, including David's birthday (yes David, my 4th child turned 25 today), hubby and the boys went downstairs for ping-pong tournament, I went for a Christmas day run! Wore shorts, l/s and s/s tops, gloves, sunglasses (yay, the sun is out!) Nice EZ run reflecting on all the wonderful blessings given me! :) Lots of happy happenings in the next few months: 5th grandchild being born in Jan., Jeff getting married in April, Steven leaving for his mission at the end of Winter semester, Eric graduating from Podiatry in May. I am the luckiest mom and nana!!! Hope y'all enjoying your family on this Christmas day!
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| Inspire 5 (2) Miles: 7.00 |
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| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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The day began with a picture text of a new-born baby and the message "Happy Birthday" on my cell phone! My daughter gave birth to her 4th child at 6:45 this morning! He wasn't supposed to be born 'till Jan 30th 2011. At 35 weeks, he weighed 6 lbs. He has difficulty breathing so they put him on CPAP. They won't let him be held or fed so he's on IV.
Fun day skiing with the fam. Made 20 runs on Moonbeam and Sunrise. Dinner at Red Maple, a full course Chinese seafood gourmet! :) 14 EZ TM miles while watching Lost.
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| Mizuno Nexus2 Miles: 14.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Ski day again! Sunny, perfect condition. A power outage stopped all the lifts for 20 min. The chair I was on was the next to be uploaded; darn luck! Hubby was the only one not stranded on the lifts. Early dinner at Texas Roadhouse. Booked my tickets to Houston.
13 EZ TM miles in the evening watching Lost. 
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| Mizuno Nexus2 Miles: 13.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Hubby's right ankle is very sore. He can't even put weight on it. With the huge blizzard going on, we opted to not go skiing today. Busy all day w/ taking care of post-Christmas cleaning and tending to hubby. Hate to see him in pain! :( Baby Jett is off CPAP, my daughter held him for awhile; although his respiration is still rapid so he's NPO and still on IV. Can't wait to see him next week!
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| Mizuno Nexus2 Miles: 5.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 4.00 | 0.00 | 10.00 |
| 10 miles in 1:29 AP: 8:53. 5 circuits Pfitz's CSE. Chillin' at home w/ my hubby whose ankle is swollen, red, sore and sensitive to touch. The boys and Jen had a fun day skiing powder.
Baby Jett still has scalp IV and tube feeding.
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| Mizuno Nexus2 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.75 | 0.00 | 0.00 | 7.75 |
| HAPPY NEW YEAR'S EVE!!! The wind finally stopped mid-morning and got a bit of sunshine! Poor hubby couldn't do anything but sat with leg propped up. I almost hit someone on I-15 tonight coming home from the hotel/family party. The person was crouched beside a disabled vehicle on the right lane where there is zero shoulder (stupid road construction)...very scary!!! 2010 was a good year! I ran 2770 miles, 6 marathons (BQ'd in 5 of them) and 1 ultra, placed in my AG in a handful of races. I had a lot of fun running with many great friends making wonderful memories! THANK YOU ALL for being such awesome people and important part of my life!!!! Here's wishing y'all a FANTASTIC 2011!!!!
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| Mizuno Nexus2 Miles: 7.75 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2058.48 | 525.21 | 121.10 | 65.21 | 2770.00 |
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| Mizuno Inspire 4 Jade Miles: 82.60 | Mizuno Nexus2 Miles: 464.48 | Inspire 5 (1) Miles: 412.31 | Wave Rider 7 Miles: 349.50 | Inspire 5 (2) Miles: 593.61 | Inspire 5 Purple (3) Miles: 387.94 | Barefoot Miles: 14.50 | Inspire 5 (4) Miles: 275.45 | Mizuno Ascend 5 Miles: 57.80 |
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| Night Sleep Time: 1484.50 | Nap Time: 2.00 | Total Sleep Time: 1486.50 | Weight: 0.00 | |
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