Run with my Heart

Easy run with Melody 8:06 avg

core challenge and HiiT glute max 3x 

Met the girls down at vintage and went up the canyon 2 mile hmp tempo when we turned 6:22 and 6:23 felt good like I could maintain for a while (hopefully 13.1 miles:) iced in the river after brrrrrr

Hiit new workout 60/20 3x

one arm 15lb wt pull up switching everyone

one leg squat 1:30 switching half way

side plank 15lb wt pull through with a pushup

mountain climbers

one leg hip raises 1:30 switching half way

over head squat 

Easy run with Marie 8:25 avg pace then yoga with my mom

Well a pretty darn good race for me, I paced myself and felt good and strong in the finish and broke the 1:25 barrier plus over a 2 min pr.  Ran on new shoes which I think helped, my legs and been achy all week and I was in desperate need of a new pair of light trainers.  Slept okay last night but did wake up alot looking at the clock.

Got a ride with Julie E and a bunch of super fun girls, we got to the start and did some bush stops and warmed up 1 mile.  It was down right cold but I knew once we got down from south fork it would be fine so I took off all my warm up clothes and we went to the start.  My plan was 6:15 down the steep 2 miles and then 6:20-6:30's the rest of the canyon but really just run by feel.  After mile 1 I turned my garmin to just overall time and didn't switch it back till 10 but only to see my mileage.  Felt pretty good the whole way, giving myself little pace breaks every couple mile and then picking it back up.   Stayed mentally strong through the whole race, all in all very happy.

splits

1-6:15 Start with Melanie and we kind of play cat and mouse the first 8 miles it was fun to have her.

2-6:14

3-6:30 this is always a hard mile transitioning from the steep down to the gradual down of the path

4-6:15

5-6:15

6-6:16 power bar gu

7-6:29

8-6:19

9-6:31

10-6:33

11-6:44 country club hill but felt good, I am pushing myself by catching the next guy because there was no girls in sight  I can see Jeff up ahead and think I need to catch him

12-6:36 vision is getting kind of blurry but I want to finish strong so I keep pushing for Jeff and I am catching him

13-6:29 I can see Jeff L and I want to catch but I am tired and kind of wimpering

.15-:52 (5:45 pace) oh yes a pr!!

Cooled down with some some awesome ladies and hung around for a little bit but had to get home for my sons Karate comp.  I feel ready to race Ogden:) 

Started on my own and ended up with all the ladies this morning, fun to have a huge group.  My intensions were to run an easy 6, I"m really not sore just tired.  Somehow i ended up with 9 but the pace was still easy untill the last 2 and I had to book it home 

8:18 avg

yoga 

Ran easy with Rebecca did some hills.

8:04 avg pace

HiiT glute max 3x and core challenge  

Easy run by myself maybe some spin later.  Sore from my glute workout yesterday probably shouldn't do this next week

Spin 40 mins

Drove up with Rebecca to south fork park we ran up a mile and then turned and did the workout.  Mine was 5x1 mile at hmp really keeping it true to that and not going faster, felt good and then 2 miles at mp all with a 2 min jogging recovery.  The mp stuff felt good and easy compared to the faster hmp.  happy with the workout.

times-6:18, 6:12, 6:26 (flat), 6:09, 5:58, then the 2 mile was 6:47 and 6:47.

Last time I did this workout it was dark and snowing, it was light and very pleasant felt so good to run in the light.   

avg pace minus the warmup was 6:37/8.7 miles 

Hiit thursday workout 3x 

Easy run

yoga and spin 

Drove over to Hobble Creek golf course with Rebecca to meet Mckenzie, Jenn, and Rachelle.  We ran up 6 and back tempoed 3.2 miles and then easy peasy although I was tired today and it didn't feel that easy.  Going up we were between 7:50-815, turning I did a 7, 6:27, 6:27, 6:25 then back off to a 7:10 pace for the rest and that felt easy.

1:31:42/7:25

One more week and I feel better than I ever have going into a marathon, I have had more solid races and my eating is great, I have trained well so I am very hopeful of a good race.  Marathons are tricky and I am no stranger to being in peak shape and having things go wrong but I do feel like there is something different about me this year so here is to going sub-3:)  Cheers 

Early run, running into all the girls again, and having them run me towards home.  Was tired starting out but felt good at the end.

avg pace 8:00

met rebecca at vintage and we ran up and down the canyon did 2 miles a MP which felt pretty darn good we were conversational the whole way so it tells me I was not running to hard. 6:45 and 6:41 iced in the river cold!

avg 7:34/53:00

core 

Easy by myself

Easy run with Marie no watch

Easy run with marie then iced in the river, super excited but calm:) so ready to rock and roll down the canyon.

Well you never can count on the weather in Ogden, I just expected the opposite. It was cold, rainy, and a headwind the whole race. so the positives are that I PRed in the marathon finally after years of not, a 5 min pr in the distance and a 10 min pr in the race. Ericka got a BQ, so so proud of her. I passed 6 women, and numerous men in the last 6 miles so that is good. Negatives are the super crappy weather than I believe made me just feel blah during the race, I was feeling tired and sore quads at 10. But I listened to my body and back off and was able to pick it up down the canyon, but my body shut down at 24ish.  I fought hard though to the finish.  

I broke the race up which made it go by fast.

1-7 I didn't feel to bad but didn't have that great snap in my legs I have had on my past races and training runs, took a swig from my flask at 6. 6:49, 6:54, 6:44, 6:52, 6:55, 6:55, 6:59

8-14 were tough miles for me I was tired and already thinking i was in trouble so I took my 5 hour at 10, by 14 I started feeling better. the rolling section 7:02, 7:19, 7:07, 7:29, 7:18, 7:19, 7:17

15-21 i felt decent and was passing like crazy so that was a boost, I counted 6 women (1 passed me back right at the end:( and Jeff whom I told him I would have a target on his back;) but I still wasn't feeling great and not running the times I thought/knew I could down that canyon. 7:30 the big hill, 7:00, 7:10, 6:56, 7:02, 7:10, 7:05,

22-end felt good then bad then good then bad then good then really bad last 2 sucked. 6:55, 6:49, 7:14 I believe this is were i pass Jeff I was thinking he would pass me back cause I started to fade big time, 7:34, 7:54, 7:41 for the last .31 no killer kick for me, just a pathetic pass of a couple men and one lady passing me.  Took 2 gu's at aroun 16 and 23 and more swigs off the flask.

Ran an easy 5 with Rebecca everything felt fine but my left medial foot was sore kind of like my bones are out.  

Biked for 15 mins before my HiiT workout

core challenge and glute Max 3x 

7:58 avg 

just biking foot is very sore:(  Lots of tlc (scraping, laser, adjustments, and massage)

Did 30 mins on the bike then yoga then went to my sons dance festival, so hilarious i laughed my pants off my son totally got into it. then came home and did 30 more on the bike and did my thurs HiiT work out.  Foot feeling better just scared to run on it now, about 85% better will probably take the rest of the week off and try on monday.

I took a lot of restraint to not do a long run with friends today, but I knew it was best for me. I am looking at my foot thing as a blessing in disguise:)  I went to the OFC and ran 1mile, foot didn't hurt.  Went to spin class and had a killer workout, legs were jello.  Then decided to run 2 more did the last one at a 6:48, foot still felt good.  Then pool ran for 25 mins, so boring.  So while I was sore and tired (form HiiT) my foot feels good so I will take it.  Now just to be smart for the next 2 weeks, I don't know if I can. 

Met Marie, Rebecca, and Desi at the mouth and we drove up to the gsc and ran down the canyon.  While my body feels good my lungs and upper body still feels tired.  I don't know what I was thinking signing up for the Grand Slam, I hope my body makes it through it.

7:00 avg pace

HiiT old workout 

HiiT with my friends Core challenge and Glute Max

Biked for 60 mins

pm- biked for 30 mins 

Easy run by myself

Rebecca and myself drove down to Payson and met McKenzie, Jenn, Rachelle, and Jenn's friend.  Ran 4 then pick up the others,  they did a tempo and me and mac held back and got lost so we didn't hook back up with them.  Felt tired at first but better as the run went on, foot is good but got a little sore after the run.

1:24:59/7:42 

HiiT last time doing this workout:) 

Easy run by myself, felt so so, foot a litte sore and my other ankle is sore from twisting it yesterday.  Long Bike ride tomorrow, doing the little red ridinghood ride.