Run with my Heart

Met the gals at the mouth ran 1.5 up and back with Melanie. Then did a 2 mile at MP with Rebecca 6:40, 6:40 felt good and comfortable even on the flat. Ran back with Janae to the mouth for 7 total.

7:45 avg

Easy 4 on my own. Getting excited!

Decided to take the day off, it wasn't my plan but the cold, wind, and rain was a turn off. 

Yoga with my mom

A nice little run in SG with ericka. So ready it's scary, scary good:)

yoga

Marathon #4 for the year which made me a grand slam finisher, and marathon #26

6 min pr so I can't complain, I feel like it could have been faster if my SI joints wouldn't  hurt.

details later

1st half 1:31:55

2nd half 1:29:08

the elusive sub-3 got away from me again, and darn it I felt so ready. The day was perfect, the weather was more than perfect. My one mistake was forgetting to take my Celebrex that morning and having to deal with SI joint pain  almost the entire time. But I am kind of use to that, the Celebrex really doesn't work that great for me anymore (I think my body is use to it and I am not going to take it anymore) I need to find some way to be able to marathon with less pain. I let you all know when I find it! 

Marathoning is such a tricky distance and it rarely comes together to have everything perfect so I really do feel good about my race and feel like a lot of things went my way. I also learned a lot like there is a uphill in almost every mile the last 9 or so miles so I need to train on more rolling for my tempos to train my body to switch hears better. And I do best on liquid nutrion I used heed and pretrum in this race. I learned this year to controll my nerves and race off feel and not obsess about my watch which has helped my a ton and in turn I slept really well before this race, which I never do. I have learned over the years to enjoy the ride because the final destination doesn't usually turn out quite how you want it but when it does it's like finding a 100$ out on a training run! 

My goal going into this race was a 2:55 and I believed with all my heart I would do it. So coming across the line at a 3:01 and not really hitting a wall I was disappointed. At mile 20 I defiantly thought I was going to break 3 but I guess I wasn't running as fast as I thought I was, again I really wasn't watching my watch close. Maybe I should have? So while I do have some disappointment I am still happy and am extremely happy with my "ride" this year. I have had huge PRs and broken through barriers I've been trying to do for years and years. I've taking over 11 mins off my marathon time and 5 off my half. I have also learned that HiiT training helps tremendously in running and will continue to do that as part of my training. 

On to my weekend, went down on Thursday with my mom, Ericka, and Darin (Mel's son). Ran Friday morning with them all and was able to relax and enjoy Friday instead of driving, it is always nice to get down a day early. Went to the expo and saw some people and chatted. Slept really good, man that was nice. Woke up at 4 and ate an egg and some oatmeal a banana and my meal replacement drink. I also had an egg an hour before the race. Got up to the start with 45 mins to spare just enough time, and man it was cold but we could see we had a tailwind:) used the bathrooms a couple of times and saw lots of friends I haven't seen in a while, which I always love. Lined up and we where off.

The first 6 went by really fast and me and Rebecca where together, I was cold but by 3 I was warm and ready to take off my shirt but I still had arm warmers gloves and a head band on. Took water at 3 and my drink at 7 and was feeling good and the pace felt easy, just could feel my back. 

First 10k was 41:40

The next section is where I feel like I need to impove on, Veyo and dameron valley. I felt good but Veyo did fell like it zapped me some and dameron wasn't as fast as I wanted. Then going through the half at 1:31:55 was I little disappointing I wanted to be under 1:30 but new I still had a lot to give and could run a negative split. So at 13 I started to work and while I picked up my SIs where hurting pretty bad so I couldn't just let it loose and run as fast as I had in nebo. But I still was doing good and had my sights on that sub3 though I knew it would be close I was going to do it, so I thought. Rebecca pulled slightly ahead and in hind sight I should have just stayed right with her  and maybe we could have worked together to break 3. I felt good though  and running down snow canyon was fun and I was passing so many people, I was focused and loving it. 18 is always a mental battle for me in this race because so many times I've been so done by then and you hit the Winchester hills. While I was starting to feel some fatigue I still felt good and pushed on. At 20 I was still pulling decent splits and feeling good, besides my back and still passing. I was focused and when I felt myself slow down I would through a surge in and speed up to get my pace back. At 23 I was still feeling fairly good and thought I was going to make it, I was pumped and ready to have no wall to deal with. And there was no wall, it was my dang SIs that just hurt so bad when I got to the flat I couldn't get my legs to turn over as fast as I needed them to. So my paced slowed, the last mile was hard but I didn't cry or wine or moan like I usually do at the end of a marathon, which was one of my goals. When I reached about 25.2  I realized I wasn't going to break 3 and got a little bummed and stopped trying and bless Rachelles sweet heart she was trying to push me that last little bit, while it was helpful I already knew I wasn't going to get it. But all in all it was a good day and so many people did so well, including my super sis Ericka, my traiang partners in crime, Rebecca, mcKenzie, and Aubrey and so many blog friends as well.  Such a fun day. Now time for a break and back to lots of HiiT.

splits

7:01, 6:57, 6:40, 6:35, 6:45, 6:27, 6:29, 7:40, 7:20, 7:15, 7:40, 7:21, 6:56, 6:55, 6:36, 6:35, 6:45, 6:41, 7:09, 6:47, 6:30, 6:51, 6:45, 6:46, 6:56, 6:59, 1:35(6:50)

After I walked back a mile and ran my mom in.

something to note while I felt fine after I finished I still passed out at the finish, must be my body's reaction to working hard and stopping a the sudden

Yoga

i wasn't beat up like I usually am after SG:) but I am still taking some time off

I would have been completely happy with taking more time off but I couldn't resist a muddy trail run with Rachelle and Janice. We were covered in mud so much fun 

Easy running with Rebecca and Marie:) I already miss summer:( I love the warm running and running in the light, I miss the early morning trail run and just the care free feeling summer brings.

yoga with my mom

Super fun run with a huge group of girls up Provo canyon. Pick up even more on the way up, stopped to talk to Melanie b and Julie e and talked them into running back up with me till we saw the rest of the group then we all turned and ran back. Added on a little more with Rachelle and Janae. Fun post SG run.

7:50

yoga and some HiiT

Went on the trails with rachelle and Janae in the middle of the day, so nice loved it!

no one even had a garmin or watch such carefree running

Did a light track workout with Rachelle and Janae. I am definitely not at 100% so I didn't do the full work out mine ended up being 2x400 an attempt at an 800, one more 400 then 3x200. This was good for me. 

Times where 85, 85, 3:17 (I stopped trying with 400 to go, legs were dead) 85, and 38's in all the 200's

HiiT getting back into the high intensity interval strength stuff is tuff, I only took two weeks off but man it feels hard. Excited to switch my training to more HiiT and shorter faster stuff:) 5/10k PR's here I come!

went to a guy to help with my SI joint problem he is a massage therapist that is also a chiro he says I need to strengthen my left internal rotators. My left leg externally rotates quite a bit, this all make sense in why I get pain in my left side so I build me an internal hip rotator strength program and did it. We will see if it helps, it surely can't hurt

  Internal hip rotation exercises
Back laying internal rotation push down 50%
Reverse clam shell
90/90 internal rotation
Straight Leg Internal Rotation
Wipers

Easy run with Rebecca from her house 

HiiT core and glute max the internal rotator exercise  

Yoga then spin class, so excited to have spin back into my routine. Felt good to switch it up.

I have run this race the past 2 years so you would think I knew the course. They even warned us about the course being cut at the place I missed the turn but I missed it following the high school kids in front of me. Darn it that's a bummer. I told them after the race they need to stick someone their to tell people to turn because it happens every year. So the course starts with a steep short uphill the a long gradual up follow by flat to long gradual down, the a confusing run through some neighborhood ( where I cut) then finishes with a lap around the track. I was feeling quite pucky in the first mile then just tired in the second then I actually felt decent on the last and picked it up. 6:45, 6:45, 6:30

HiiT, glute max and internal rotator ex plus some extras 

Left psoas/adductor was sore after the race to the point it was affecting my walking, worked on them all weekend and they feel somewhat better but still there. Did the bike for 40 mins and the a HiiT core workout. 

Started with HiiT this morning did core challenge 1 and glute max workout. Then went running up on the trails in the warm sunshine it was heavenly. I just felt dead tired from all the HiiT stuff. 

Kinda a crazy workout. My daughter was sick so I didn't get to go to spin like I planned. Decided to do 30 mins in my bike and then go out side and run up and down my street (.13 mile) would sprint one way and run the other. Ended up not being to bad would avg 5:30-6 on the sprints. Then came in and did 10 more mins on the bike 

7:15 avg for the run

HiiT

Ran easy with Janae up the canyon. 

Did the myrtle hip routine with some of my internal hip rotator ex. Added in

Today was a good running day. I felt good, my leg didn't hurt, minimal pain in my SI's that is awesome. I think I feel the best with lots of core/glute stuff. Ran 5 miles with Rebecca and Marie then came home and did 2 more. Then some good yoga with my mom.

Meet Mac and Amber at Salem high and ran 7 miles before the race. This was a hard 5k with the first half up hill with on hill being a leg killer brutal climb where you are almost walking then if you can recover you get some downhill some rollers then flat to an uphill finish. I did feel better than last week. Held on to 1st place till the end and Mac passed me in the home stretch. Then we ran the course backwards for a cool down.

6:57, 6:46, 6:23, :21

Early run on my own ran the county club loop in an hour. Warm but windy morning, here comes the cold:( 

Hiit glute max and hip routine then 30 mins on the bike

Met Rebecca very early at TV and we did 2x one mile at hmp. she did one with me and then I did the other on my own. Really wasn't into the workout but wanted to get some fast stuff in today. Leg/glutes were sore from yesterday's HiiT. 6:29, 6:13

hiit upper and some core and 20 mins on the bike

Easy on my own

hip routine

Ran from wills up the path by myself. 

7:59 avg pace