Run with my Heart

Ran with Marie and Jen, just easy pace and felt pretty decent.  8:15 avg

HiiT

new band resistant workout 45/15 3x

Squat with side kick with resistant band

Bow and arrow

Lunge back with bicep curl 12lb wt left/right (liked this better with a wt instead of band)

leg raises front and back

triceps extension with 10lb wt left and right

hip abduction heavy resistant band

bike for 33 mins 

Went down to SF and ran with McKenzie and Jenn, we warmed up 2 miles and then did MP 2x2miles with a mile in between.  Did this on rolling flat and felt decent we were chatty the whole time so a good sign.  1st set were 6:56 with the first mile starting with a climb and 6:50. 7:30 mile in between 2nd set more flat 6:55, 6:42.  Then dropped Jenn off and added on more with Mac, good run

1:30:11/7:30

HiiT new workout 50/20 x4

side plank with a twist r/l switching half way 1:30

 Comp burpee

down dog formarm lower (intense triceps pushup)

squat jumps

plank extensions switching half way

back lunge to front kick with heavy resistant band 

Easy run with the girls 8:00 avg biked for 30 mins after

Met Melody at the mouth of the canyon and drove up to the bottom of south fork, warmup 2 mile going up south fork really easy the turned and we both had different workout but I could see Mel almost the whole way.  I did 2 miles at HMP and 2 @MP continues, was only going to do the 2 at hmp but it was hard to slow my pace down to easy, I had to stop and 4 and tell myself to be done.  times were 6:20, 6:15, 6:52, 6:41 then low 7's the rest of the way.  Felt good and of course the 1st 2 are aided quite a bit.

1:13:49/7:23 for the 10

HiiT 3x thursday workout 

Easy run with Melody and Desi the a nice soak in the river:)

Wow 2 PR's in a row after years and years of none feels good:)  I would like to thank my Heavenly Father, my Family, and my HiiT for making me stronger.

I went and stayed with Ericka along with my mom, McKenzie and Jen H the night before which was a giggle fest.  Leading into this race I have felt a bit under the weather this week feeling stuff in my upper chest but just telling myself I wasn't going to get sick, but woke up this morning feeling it more and was super horse and my chest was tight but did feel better once the race started.  Also I went with just a plain old timex, I seem to race better not paying attention to the splits and pace.  I did split the 1st 2 miles and then thought forget it this is way to much work. 

I didn't get a long warm up less than a mile due to not having time, started the race with a group of 6 ladies and it felt fun like a training run with my friends.  The pace felt good and I was thinking to my self I shouldn't be up here with Kassi and Allie and the other fast ladies but it didn't feel hard so lets just see.  1st 2 mile were 6:23 and after a mile or so Kassie started to pull away, which I expected.  I just kept on top of how I felt and tried to push but conserve for the last 3.  I did look at my watch at 7 and saw I was under 45 mins and thought wow I might be able to get a pr maybe even a 1:25.  Kept on running my own race, I would have little moment were I was like what if I can't keep this up, but then I would say Focus and you will do fine.  The last mile was hard, I could see Allie and another girl not to far ahead but just enough that I wasn't able to catch back up.  I am very happy with the race and a huge confidence builder going into Ogden marathon.

Went back with Kassi and ran Ericka in who did fabulous with a PR of her own, then ran with Kassi and Mac to cheer my mom on and then more with Mac and Jenn.  Felt good through all of it. 

Ran to Rebecca's and then ran with her some and back home, easy 8:15 pace not that sore just a little tired.  

HiiT monday workout 3x

Spin felt good 

Easy run from Rabecca's cold, wind, and snow yuck! 8:00 min avg pace

Tue HiiT 4x 

easy run by myself starting really easy and working into a decent pace push up some hills and did some strides at the end.  8:05 avg pace

nothing else (I know I'm a slacker) 

Me and Rebecca drove up to the bottom of SFork and ran up 2.5 and then did a tempo down the canyon, I still am tired from the race so i didn't have the push in myself that I had last week. But a good test in pushing when I'm tired like at the end of a marathon, cause thats what I felt like and I wanted to stop at 4 miles.  time was 54:20/6:47 for 8 miles 6:26, 6:25, 6:31, 7:03, 6:55, 6:57, 7:00, 6:53. It was cold snow/raining the whole way and I had to take an extremely long potty stop plus it was sooooo dark and that always plays with my head.  

1:18/7:15 avg pace 

HiiT thurs workout 4x 

Slept in and went to the gym, ran on the treadmill and then did spin

Had a really good run today, Ericka and myself drove up to mile 7 of the UVMarathon we ran a half mile towards Wallsburg and then turned and did the course, my 1st 3 were easy and then I just ran comfortably hard and felt great.  Picked up Marie and Jenn at mile 11 and right off they were like hey we are not warmed up yet, slowed for a bit and then went back to mp.  ended at the Tabernacle and then turned and ran back to get Ericka.  miles 4 through 20-6:51, 7:06, 7:21, 6:55, 7:05, 6:55, 7:42 (climb by Bridal vail falls), 6:59, 7:11, 7:06, 6:59, 6:58, 6:53, 7:06, 6:58, 7:09 for a total time of 2:00:20/7:04

total for the run was 2:37/7:18 

Couldn't sleep last night due to not being able to stop coughing, I've had a cough that comes every night since the half last week.  so i slept in and went and ran on the treadmill, felt tired but okay.  Then came home and biked for 20 mins and did HiiT band workout 3x.

I wore my outfit that I wore in the Boston Marathon last year to celebrate, so sad about what happened today, I would have just finished if it was last year:( 

Met Rebecca at the mouth and drove up to vivian and warmed up 2 mile up then turn and did 7xmile with a 2 mins jog back up the canyon in between at half marathon pace (6:15 was my goal).  I was a little nervous about this and being able to finish.  I felt pretty good and stronger the more I did which was nice, although the last one I was hard and it started uphill.  Times-6:10, 5:58, 6:14, 6:13, 6:05, 6:05, 6:17 (6:08 avg) I really liked this workout tough but a good one.  Gives me some confidence for the provo half:)

1:19:06/7:08 

HiiT tuesday workout x3.5 was tired on the last set so I did not do every exercise  

easy run with the gals, left si and psoas flared up after the speed which is annoying.  did 20 mins on the bike and then lots of time stretching and rolling out my muscles.

Hills by myself went to my house over to the beast and up through the streets up on top and over to the temple and back down to my house.  8:00 avg pace

HiiT thursday 4x 

Easy run with jen 8:11 avg pace

yoga with my mom and then spin class 

Me and Ericka meet Mac and Aubs at the finish line of hobble creek half we drove up to the golf course and ran up to the start 7.2 mile at 8:11 pace.  Then turned and did a workout, it didn't end up being the workout I planned due to it being so wet and cold but it was still a good workout.  Did the half course (13.2 miles) in  1:29:38/6:47  with some small breaks for water and one easy half mile back up the course at after mile 5.  splits were 6:35, 6:50, 6:45, 6:32, 6:32 half mile back up then 6:28, 6:40, 6:51, 6:55 (golf course) then some easier miles before I pick it back up for the end 7:11, 7:15, 6:46, 6:58, 7:09 for the last .2  felt good and was conversational most of the way except the end but I was by myself at the end. Then went back and ran with ericka for a mile or so.  we found a little secluded place to change our soaking wet clothes and drove home, still chilled to the bone.

Ran with Rebecca up/down the canyon for 10@7:58 pace felt easy but I was tired.

did the core challenge

50 crunches-15 push ups-1 min plank-1:30 side plank switching half way-1 min bridge-15 push ups-1 min plank-1:30 side plank switching half way- 50 crunches-1 min raised plank-2 min bridge-50 crunches

then a HiiT glute max workout

45/10 2x

one leg squat and reach 45 on each side

twisting lunge

ball squat

one leg dead lift holding 8lbs 45 on each side

3-way lunge

Going to the SL running comp tribute 5k for fun tonight 

 Did a small warmup with Rachelle and wasn't sure how I would feel so I just thought I'll go out and see how I feel, while I was tired I still could keep a decent pace.  The course was a super flat 2 loop with a lot of weaving through people the last loop.  almost cought the first girl but she noticed that I was on her heels and she took off just at the end finishing a couple seconds ahead of me.

1-6:29

2-6:35

3-6:20

was happy that I could run the last mile strong and it was my fastest cause I was tired, this use to not be the case in 5k's for me, the old Josse would just give in to the tiredness and puckyness of the end of a 5k.   Went back for Rachelle and company. 

I thought that this course was short but after thinking about it we went under a pretty long under pass twice so I think it was an accurate course which means it is a flat 5k PR for me:) 

Ran pretty easy with Rebecca was tired esp. when we did the up hill stuff.

8:24 avg pace

then Tuesdays HiiT 3x 

Slept in today and went to the gym treadmill and spin class.  Needed the extra 2 hours of sleep:)

Met Rebecca early and we did a 2mile warmup the plan was to do 2x5 mile at mp but after the 1st one i realized I wouldn't have enough time for the 2nd so I just did 3 plus I was on my own for the 2nd so 3 mile was good because I was tired.  I felt good on the 1st set in fact I kept having to slow myself down but when I started the 2nd set I was like woo I'm tired did this on the 5 mile flat loop

times 33:51/6:45

6:50, 6:42, 6:42, 6:44, 6:46

half mile jog

20:47/6:54

6:58, 6:54, 6:49

Then a mile jog back to rebecca's 

Meet McKenzie in SF and then we ran into Aubrey then a nice loop around the river bottoms. felt pretty good considering the tempo yesterday.

7:45 avg

yoga with my mom and 2 year old, if i was computer savvy i would post some really cute pics of my son doing yoga.  He is good:) 

Great long run with Julie E and Melanie on UVM course, will put details later busy day

Drove up to the wallsberg turnoff and started there, we ran into wallsberg 1.2 miles and then turned and did the course.  My 1st 3 mile were somewhat of a warmup because I have a hard time just starting out fast so I was a bit behind the 1st couple but then was able to stay right with the girls and felt really good.  my splits for the run were 7:26, 6:58, 7:24, 7:29, 6:23, 6:41, 7:00, 6:22, 6:45, 6:35, 6:43, 6:41, 6:24, 6:24, 6:36, 6:27, 6:38, 6:38 at 18 i slowed and ran the last little bit at 7:15 pace.  Man this one of those fun runs were you feel so good and with today would have been the marathon.  But I plan on running Ogden this way starting easy and working into a good pace so if things go well I think good things will come:)

2:04:00/6:46 avg pace for the 18.32

Easy morning run, ran into melody

Met Rebecca early and we did a mile warmup then 2x2 miles at hmp on flat was so tired on this did 6:29, 6:35 -3min rest- 6:32, 6:46 fought with the last one to get under 7mm.  Left SI and piriformis is inflamed I'm sure from the higher milage.  Then met with Jen and Marie to go do the water tower hill witch i walked a good portion of I was soooo tired and just had pain down my leg so it wasn't worth running up the whole way.  Then once we were back on flat ground I felt better so I picked up to low 7's.