Just one race at a time

Rest Day

Hill repeats Much slower this time compared to last time I did this workout.  I hope that it is due to the heat, wind and back pain and not that I have already peaked for the season.

Splits:

Warm up mile 9:21

3:20 up 2:25 down

2:41 up 2:13 down

2:54 up 2:13 down

2:55 up 2:15 down

2:36 up 2:17 down

2:26 up 2:14 down

Mile cool down 9:24 (Was really faster I walked the last hill to my house...I was DONE with hills!)

Found out yesterday I am going to be a grandma!  I am WAY to young to be a grandma!

Woke up late I could only fit in 6 miles before I had to take my son to cross country camp finished last three on the treadmill 

splits for first six:

9:14, 9:03, 8:49, 9:33 (hill 400) 8:37, 8:55

4 easy mile on a 3% decline @ 9:13 last 1.5 miles were @ 8:34 just because I was bored.

Lifted for legs, abs and back

Spin class - My back started to hurt really bad about 30 minutes into class but I was too embarassed to leave.  By the end of class I thought for sure I had ruined any chance of having a good run tomorrow.  I was almost in tears the pain was so bad.  Now as I sit here and type this the pain has all gone and I think I even feel better.  I am not sure what is up with that and I am not sure if I should spin next week.

No miles today I am in pain...Jeff I am so ready for the pity party.  I will bring the food you bring the tissues.  I think the hardest part for me is when ever I have been injured in the past spinning has been my go to activity to keep me from going crazy.  Now that it causes me so much pain I am not sure what to do.   I did 100 sit ups (not in a row), 50 push ups (not in a row) and lifted for my legs but I really miss doing some cardio.

Went and cut fruit for a neighbor whos daughter is getting married tonight.  I had to stand for two hours but that didn't hurt as much as the 10 minutes if sitting here typing this.

6 miles on the elliptical 11% resistance in 40:07

Lifted for legs

YOGA!!!! I finally got to go to yoga today, the first time in almost a month while I have been doing it on my own nothing compares to a good class.  My back is not all better but I can tell the yoga helped. The pose that helped the most is called happy baby.  I tried to post a picture and even though I have done it before it is not working now.

Very ugly 19 miles but at least they are done.  I turned my garmin off at potty stop and forgot to turn it on again so the splits are off. I think I may have done 20 miles rather than 19 but I only have splits for 18.

splits: 9:39, 9:39, (first potty stop garmin left off) 9:44, 9:34, 9:24, 10:58 (2nd potty stop didn't turn gamin off) 9:24, 9:34, 9:48, 10:24 (back starts to hurt and wheels start to come off) 10:11, 9:29, 10:00, 10:36, 9:48, 10:14, 9:46, 11:41 (Walked last half uphill mile)

Rest Day

4.5 miles.  .5 @ 9:13 1 @ 8:34 2.5 @8:13 .5 @ 9:13

Lifted for legs

Back is getting better.

Woke up with NO back pain today so I thought I would push my run a little.  I may have pushed too hard glutes and quads were really sore near the end.  I think I need to lift more for my glutes they always get tired first on my long runs.

Splits:8:57, 8:37, 8:39, 9:04 (hill 400 north) 8:39, 8:37, 8:50, 8:57, 9:19, 9:21

Rest day

I an appointment at the school at 8:00 today so I knew I couldn't get in the full 10 miles that I wanted to do.  I did 7 and was happy with it.

splits 8:40, 8:34, 8:50, 9:21 (hill 400) 9:07, 8:54, 9:10

Last mile was faster than the splits show - I was trying to catch a guy ...almost caught him sprinted to the end then walked last .2 to my house

Took it easy today...wanted to save some energy for 20 miler tomorrow.  5 miles at 6% resistance 

Lifted for legs

Yoga - aaaaaahhhhhh

So far only 9 miles. I met up with Kim on the JRP we had run about 4.5 miles when lightning hit right by us.  It scared me to death!  After St. George last year I knew I could run in the rain but, lightning is another story.  Kim kept teasing me by saying that she felt safe because I was taller than her so I would get hit...so not funny.  I know a lot of other runners stayed out on the parkway and I am sure they were all safe but I did not want to risk it.  If it clears up I may do the other 11 tonight...Or I my light a fire read a book and listen to the rain....the jury is still out.

Splits for the first 9: 9:25, 9:15, 9:15, 10:00 (potty stop) 9:33, 9:03, 9:01, 9:06, 10:24 (Last potty stop)

Rest day

7 X 800 meters @ 7:30 pace 400 meter rest 1% incline Half mile warm up and cool down

Skipped lifting to save my legs for Hobble Creek...I am thinking now I should have lifted anyway.

The weather was really great today.  I woke up and for some reason I felt fast.  I took advantage of it and ran race pace.  Even my hill mile was marathon pace.  I just wish I would have save this great day for Saturday.  Maybe I will feel this great on Saturday. 

One of the reasons I think I feel so good is I have cut refined sugar out of my diet.  I have slipped up and had a few chocolate cover cinnamon bears but for the most part I have really tried to eat good "fuel".  I plan on keeping it up until St. George where hopefully I am celebrating my BQ with Blue Bunny ice cream

splits: 8:44, 8:36, 8:18, 8:44 (hill 400) 8:24, 8:15

rest day

6 easy miles while watching the movie Forever Strong.  I love that move!

6 miles on the elliptical 11% resistance in 41:19

Yoga - I told my teacher I have a race tomorrow and she did extra hip openers I feel so good right now like I said last week aaaaaahhhhhhhh!

Can't wait to race tomorrow I hope Kimmy and I fly down that mountain!

My goal for this race was to break 1:50:00,  I had come close at Ogden with 1:50:12.  I was not sure if I could make it thought because I had not been training of Hobble Creek but for St. George

I learned a lot from this race.  The two most important things I learned were:

1) Kim and I are a good team

2) I can run faster than I think I can...or I am physically stronger than I am mentally.

When Kim and I set out to run this race our plan was to use the down hill and run as fast as we could for the first six miles and then just hold on for all its worth until the end.  I forgot to turn the auto pause off on my Garmin so my split for mile three is off because of the potty stop but other than they they should be about right. The splits for the first six are as follows:

8:14, 7:55, 7:14, 8:04, 7:55, 7:56

At this point you come out of the canyon and start to run on the paved trail.  At mile 7 Kim started to fade but she made me promise before the race that I would keep going so I did. Miles 7,8, and 9 seemed to go pretty good. there splits are:

8:31, 8:29, 8:06

At the 9.5 mile point I was DONE I hit the wall.  I remembered I had not taken any gu so I ate two gel thingies that Kim had given me. At that point she caught up to me and passed me.  I kept saying to my self "I can't let Rhett be right, Kim can't take me" So I kept her in my sights and by mile 11 I had caught back up to her.  I just kept saying in my head only two miles to go and you can still PR.  The splits for miles 10 and 11 were the only two miles over marathon pace and we walked up one of the hills so I still feel pretty good about those miles. splits:

9:09, 9:05

At mile 12 Kim started to fad again but caught up to me at the 13 mile mark.  With .1 mile to go she said "Don't go too strong with the pace here"  I thought she said "Lets do a strong pace here"  So I started to speed up.  She thought I was trying to beat her and she hurried and crossed the finish line first...So Rhett was right she could take me! Last splits are:

8:35, 8:33

This race I think gave both Kim and I the confidence that we needed.  I really think we can BQ this year!

Rest day

4 ez miles I may do more tonight.  The schedule called for 7 hill repeats but after the race on Saturday my quads couldn't and shouldn't do hill repeats.

10 ez miles did the first 6 on my own than I ran into two of my neighbors who were walking and I walked 4 with them.  My legs were still sore and so I was so happy to walk with them.  We  had a great conversation and tons of fun!

splits:9:29, 9:04, 8:56, 9:34, 9:27, 9:41, 17:14, 17:25, 17:25, 18:30

4.5 miles.  I wanted to go to the gym and work on my downhill form.  I knew if I went I would be tempted to go to spin class and that might hurt my back.  I went 10 minutes late to the gym to prevent myself from going to spin.  It didn't work I just ran faster and skipped lifting. 2 miles @ 9:13 2 miles @ 8:34 .5 miles @ 7:30

Spin - hill intervals my back feels ok...I think I will go to spin next week too.

Started out for a ten mile run.  I wanted to see how many miles I could get done at marathon pace before I died.  I didn't want to carry water so I planned on going out 3.5 miles then come back to my house for a drink then finish the last three miles around my house. I finished the six and here are their spits

9:01, 8:41, 8:39, 8:58 (hill 400 North) 8:45, 8:26, 

At this point I saw a runner going the other way who I see on my route all the time.  She has the best smile and I wanted to meet her so I turned around and ran with her. A little slower than I wanted but I found out she knew my daughter...small world. splits for that mile

9:09

Ran by myself for the next mile

8:56

Ran into my neighbor whos baby was crying in the baby jogger.  I joined her, she held the baby and I pushed to jogger.

12:17

I arrived at my house chatted with the neighbor exchanged recipies...dicided it was too hot to finish the last mile.

6 miles on the elliptical 11% resistance.  I felt fast today and got it done in 39:44

Lifted for legs

Yoga - We did back bends today.  I was worried when class started that I would injure my back more.  I really concentrated on doing them right and now my back feel the best it has in months!  My back is however the lest bendy part of my body so when I say I was doing back bends really I was just looking up. :)

Well today I did not feel fast!  From the first mile I could tell that my legs were still not 100%.  The plan was to try and throw in some marathon pace miles in the mix but today was not the day for that.  I am just happy that we got in the 20.

One of the best parts of the run is that we ran in to Smooth and her gang...they are so fun! 

Splits: 9:42, 9:44, 9:42, 11:08, (uphill, windy potty stop!) 9:36, 9:43, 10:10, 9:45, 9:48, 10:37 (up a killer hill) 10:33, 9:42, 9:27, 9:56, 9:09 (attempted marathon pace and failed!) 9:11, 11:23 (water refill) 9:24, 10:06, 11:47 (called Mom to come get us!)

Kim may have a different version of this run... but nobody believes her anyway.

I just realised that I am a little over two miles away from my first 50 mile week ever...I may walk two miles on the treadmill tonight just to get it!

PM - I did it first 50 mile week ever!!!!

Rest day

3 ez miles this morning.  Legs still feeling the 20 miler,  I may run more tonight depending on how my legs feel.