Run with my Heart

I got up and went by myself out and back to the canyon.   My plan was to do a 4 mile tempo starting at wills and going up 2 and turning and coming down 2 well the first 2 are a slight up grade and my legs were tired so they weren't very fast so I took a miles break still running up the canyon.  Then I turned and did a 3 mile tempo down it still wasn't that great because my legs felt trashed but better.

first attempt 1-7:37  2-7:44

2nd attempt 1-7:20  2-7:07  3-6:52

1:36:53/8:05

I really hope my legs feel better next saturday for Moab.

WR (121)

It is that time again, time for a recovery week (thank goodness I need one).  So I will cut my miles back to no more than 50 and no hard stuff after tues. (taking some good advise).  As for Moab on sat.  I would really like to be sub-7 avg. pace but even more I want sub-1:30. 

Got up and ran an easy loop by myself.  Felt allright.  Cold out this morning 20 degrees.

1:08:18/8:20

Great job to the Del sol team!

My back is killing me so I did lots of stretching and went to the chiropractor.  Hope it fells better tomorrow.

Got up and ran with Sasha and Jeff.  Did the out and back from Sasha's to the lake.  Felt pretty good, back was much better today.  Heard all about the relay.

1:17:31/7:40

Now just easy sailing until the race.

When I went to bed last night I really thought I would not be running today.  My back was killing me all the way from my SI up to my neck and down to my knee.  I was sooooo upset, this is my Achilles heel.  But I stretch and scrapped before I went to bed and when I woke up I didn't hurt at all.  I am going to the chirtopractor again today just to make sure.

I went from wills up the  canyon and back, threw in a couple of 200 @ a 6:30 pace, it felt good.   But for  the most part just ran easy.

1:05:29/8:11

Easy 6 miles by myself this morning.  Cold out again 21 degrees, where is the spring?   Back is feeling better.

50:43/8:27

wr (137)

A really east 4 mile loop from my house.  So the last time I ran this race was back in 2003 I ran a 1:38:23 and that is the fastest I have done this race.   So we will see how many minutes I can beat this by, wouldn't that be cool if I could beat it by 10 mins.  We will see hopen for a good day. 

34:01/8:29

So  I didn't have the race I wanted, I felt the same way I did in the last race only I got the pleasure to have side stiched as well (fun stuff).  New I wasn't going to have a good race from the get go.  Side ache, quads tired and felt trashed and my head just wasn't in it.   But that is ok just look to the next one and hope my leg get used this higher milage so they feel some what decent.

Went out for an easy 10 but did it on a hilly loop,  did the temple loop.  Leg felt fine but a little tired towards the end.  Beautiful day.

1:24:35/8:19

wr (161)

Plan on doing around 60 miles for the week and 19-20 on satuday

Ran with Sasha and the gang did the first 6 then droped Ted off and did 4 more, was more tired than last week but not to bad.

1:18:42/7:53

The plan was to go and do an easy 8 mile run,  it was alittle bit longer and I threw in a mile repeat in there.  I was up where I use to do mile repeats with the Sojouners so I decided to through one in.  I did it on  the Rock Canyon one which is Half flat and half downhill (all the mile repeats done with this group are aided).  I did it in 6:15 which felt pretty good.  And then the rest was easy pace.

1:17:32/8:06

Meet Michelle this morning for an easy 8 miler, she had allready ran 7 ealier (4 am crazy girl).  Leg felt beat up, I got a massage last night and didn't get that much sleep.  But felt alright once I got going.

1:07:15/8:23

wr (189)

Went and swam 9 laps and did weights upper/abs/back.  Felt great to be in the water.

Sore form the swimming and lifting.  Did my run in 2, got up and did 3 really slow (27:00/8:57) and 4 more after kids were in school.  The second run was alot quicker and I felt better threw in a marthon pace mile (7:14)

4 miles-30:29/7:36

Started my run with MacK we did 3.8 before the SF group came did this pretty easy.  Then meet up with Michelle and pace quickened a bit, I picked up the pace for a couple of miles around 15 and then died at 19 but made it.  First 20 miler scence last year trianing for Ogden.  Felt pretty good.  Cold and windy out in SF, yuck.

2:44:16/8:07

wr (216) man the miles add when you keep track!

I feel pretty good today after the 20 miler.  I also signed up for the Utah Valley marathon, I am just going to use it as training run for Ogden.  I am also super duper excited because we moved my daughter into her new room yesterday.  YA!!!!!  no more carring her down the stairs and bending over the bathtub.  As for running I think I will hang out in the 60's again and do a tempo run.

Got and ran in the cold dark streets by myself.  Felt pretty good, went form my house to the mouth' o canyon and back then added another mile when I got back.  Pace felt pretty easy, started slow and worked into sub 8 pace.

1:30:19/8:12

Got up and ran with Sasha, Jeff, and Hyrum came the first 2.  We did the normal to the lake and back starting slow and quickly working into a sub 8 pace.  I could tell I am only use to running 10 with these guys but I want to start getting use to doing longer with them and then eventually adding in another day with them.

Splits 9:00,7:37, 7:41, 7:29, 7:29, 7:29, 7:35, 7:32, 7:40, 7:34, 7:40, 7:42,

1:32:56/7:43

I ran with Cheryl and Debb after the kids were in school.  Temps were so nice I started in longsleeves and quickly warmed up and took that off.  They ran the first 7 with me along the canal just a nice easy pace.  Then I added on more alone,  felt tired.  I can't tell if I am coming down with something or if my dreeded spring allergies are starting.

1:36:11/8:32

wr(248)

Woke up with a sore throat this morning and not feeling like I wanted to run, but I went and meet Michelle ans MacK anyway.  We all three had sore throats and were not feeling good so we just ran easy in SF with the wind, although it was at our back for the first part of the run which is a change.

1:24:34/8:27

I think I am going to take today off.  I am not feeling well and my son started caughing really bad last night so he won't be going to school.  I might go a couple tonight it I feel better. 

So I am trying to decide between the Provo city half and the WRC half ( I really don't want to do either because my racing hasn't been that great but I will)  any  input on which one?

Started early from Sashas to get in a warmup before we started the uneventul half.  Got in 3.4 in 27:16.  Then everyone arrived (Cody, Steve, Jeff, Tyler, and Sasha) We started in a good pace right away,  felt good until about 9 and then it was survival.  I wanted so bad to stop at 10 but suffered through it.

1-7:07

2-6:50

3-6:51

4-7:10

5-7:13

6-7:07

7-7:15

8-7:15

9-7:33 was seriously thinking about turning off and just making it 10 but keep going.

10-7:40 losin it

11-7:49  really losing it.

12-7:18  Regroup, Sasha tells me I need to kick into gear if I want to break 1:35.  Sasha was yelling at me to pick it up, ta ta ta ta was his chant to get my leg turn over faster.  I guess it worked because I picked it up.

13-7:09  He is still yelling at me and I am getting mad so I pick up more just to make him stop:)

.1-42

1:34:51/7:16

I am so grateful to all the boys who paced me today.  I truely felt they were all looking out for me,  you can call it your good deed for the day.

Fell pretty good with the time, still not feeling the best throat alittle sore. 

wr(265)

My plan for the day was try to get in at least 6 miles.  I felt horrible yesterday and not that great when I got up this morning.  I felt great on the run so I just went with it.  All though I hope I didn't over do it. 

Did the temple loop (hills)  and the weather was great.  Wore shorts and short sleeves.  Ahhh spring, I love it.  Legs felt good, the tinest bit of soreness in them from saturday.  

1:24:55/8:14

The plan for the week is to run in the upper 60's if I keep getting better and do a 20 plus miler on saturday.  See how I feel for a tempo.

wr(275)

 I decided to sign up for the Striders half.  I like the course and think it is a great tune up for the full.  (thanks for all the input)

Ran early with Sasha, Jeff, and another I can't remember his name at the moment.  Was alittle tired today but not bad.  We did the usuall to the lake and back.  Had one mile at 7:15 but most were around 7:30-8.  The last mile we ran with Sarah it was a very nice cool down mile:)

1:18:00/7:48 for the first 10.1

1:28:42/8:01

So I am a dork and had to change this entery because I looked at my mileage total on  my garmin and it said 64 and went back and noticed that I didn't put in the .1 for this run.  So I had to change it because 64 looks better than 63.9 and it makes me feel better scence I didn't get my full 20 in today (sat.)

I ran from my house to the mouth of the canyon and back by myself.  Felt alittle stale starting but felt great once I was warmed up.  Did a 2 mile tempo when I turned around. 6:41, 6:40  just to see how it felt, it felt ok.

1:19:09/7:56

Sickness still lingering a bit.

I meet with Michelle out in SF.  Michelle want to do some threshhold work so she could see where she was at, I just was along for the ride seeing this was my 3rd harder day in a row.  Her efforts were alot better than mine (but I am completely ok with that).  We did 4* 1 miles with about a 2 min recovery inbetween each.

1-6:52 we stayed together on this one

2-7:05 Michelle started really quick on this one and then backed off abit, but still kick my trash.

3-7:24 uphill and really not into this one

4-7:11 a bit better and glad she doesn't want to do any more:)

Now I think I will just do easy running the rest of the week, if we can call it that.

1:26:49/8:11

wr (306.6)

Oh ya I am still not feeling the greatest, coughing YUCK!

So my hip started bugging me after yesterdays run, right at the top of the illiac crest.  Did some scrapping, icing, and released a whole lot of trigger point in all the mucles that are in the area.  It felt alot better this morning so I went out for an easy 5 miler.  Could feel it some so I am going to the chiro this after noon.  Hope this doesn't linger. 

43:42/8:44

So I really wanted 20 today but I also didn't want to aggrivate the hip anymore and felt like that would have put me over.   I could feel the hip off and on through the run but not bad, just an annoyance.  But I really wasn't into the run mentally, I just went through the motions.  Glad to have the week done and ready for a recovery week next week.

2:23:35/8:27

wr(328.6)

Spring snow, yuk!  At least I don't have to run in it.  My hip doens't feel to bad, just alittle bit of tightness.  I iced throughout the day, stretched, and scrapped it somemore before going to bed. 

This week is going to be a recovery week, so the plan is to do around 45 miles and hope that this hip thing clears up so I can race well on saturday. 

I went on a weather strike this morning, when I woke up at 5:50 and saw the wind and solid iced over road I refused to go out and run in it.  So I went back to bed.  Unfortunatly I went up to Park City to work during my kids school time so I didn't get a run in.  But that is ok, maybe I will get in a few tonight but if not I am really trying to convince myself that that is allright as well.

Ended up taking Gauge in the jogger around 4pm  went up the jogging path from wills.  Hip felt fine, not 100% but didn't hurt.  Went super slow and didn't feel that great.  Feet and claves where crampy.