Run with my Heart

Very easy run with Rebecca, cc loop. 

stretching 

Tempo day. went early for a longer warmup and Julie showed up too.  Then we met up with the rest of the girls our tempo was the same route as last time except we started a little ways back and went on the river trail when we hit it.  We had ice patched though out the run and I  was tired starting out.  For the most part this is a flat course with some slight ups and downs, biggest up is in the 2nd mile and biggest down is in the 4th and last mile has a gradual up.  Miles were 7:10, 7:23, 6:58, 6:50, 7:19 35:52/7:09.  Glad I got this done even know I didn't want to:) 

Yoga and weights arms. 

Met at Julie's and ran with her, Rebecca, Melanie, and Melody.  Right off i dropped something and had to go back and get it and was far behind the group it was quite discouraging,  I stopped and almost turned around.  Glad that I didn't, I ended up having a good run.  We went to the mouth of Provo canyon and then went south up on the old canyon rd.  follow that down and hooked on 9th all the way down to the old SV highway.  Hit 10 and turned and came back the same way.  Rolling down for the first 10 in 1:17:00/7:42 and rolling up on the way back and finished with a 2:35:12/7:46 and we did stop and regroup so most of the run I was with Rebecca but we were not to far behind the rest.  I did struggle on the 5 miles of uphill and the end but not a total blow out.  Iced in the river after and Melanie thought she was going to die and only made it about 3 mins.  Me and Rebecca stayed in for 8 mins. FREEZING!!  Came home and got in my hot tub and then a hot shower.  On a positive note I didn't get sick after and felt great on the run.  I fueled really good before, durning and after. 

I would like to get 60-65 miles this week,  hoping if I only do one speed workout then my back will handle the long run better.  My SI's and hammy's where so sore after the run on sat.

Met at Maries and did an easy loop picked up Melody on the way.

Low back exercises and yoga

p.m. ab ripperX 

Track wo today went to the byu outdoor track this time to do 5x1200,  I ended up doing 3 and then an 800 and finished with a 1200.  2.5 mile wu then into the grind.  times were 4:50, 4:50, 4:51, 3:16 for the 800, and 4:48  all with a lap of recovery.  Stayed more consistant on these cause I had my garmin to pace me.  Was tired but felt like I pushed through it, except on that moment of weakness that I just did an 800.  then jogged a cool down.

stretching, core and weights back and bi's

Easy run from my house with Marie and Jenn.  I was tired! and they were not so I was always a few steps behind.  added on 2.5 when we got back

yoga and pilates legs 

Met at Melody's and did the beast loop,  when i got to the top of the beast I did a 2 mile tempo at 10k pace.  the 1st miles is mostly up with a little down then the next one is mostly  down with a little up did those in 6:55 and 6:40 then jogged back the get Sarah and met up with the others and did the next mile and half at MP 7:10 pace.

yoga 

Easy run by myself after the kids went to school.

8:23 avg.

core dynamics 

Met Mckenzie at the riverwoods early to get in miles before we met the rest.  Then we met Julie, Melody, and Melanie and drove up to vivian to run up southfork.   We made it about a mile and turned because it was so icey.  After turning the pace picked up a lot,  I did 10.5 at MP 7:01, 7:26 (uphill), 6:53,  6:55,  7:28 (some uphill),  7:02, 7:04, 7:03, 7:22,  7:37 (at the mouth and had to stop and go through some construction), 7:09 pace for the last half mile.  Avg pace for the 10.5 was 7:08.  Then finished up at an 8 min. pace for the rest.  SI's hurt the last bit, but felt good for most of it.

7:44 avg. pace.

came home and stretched and worked out the si's 

Went early to run 2 miles before then ran with the girls.  stretched when I got home and tried to do abs but my stomach started hurting and couldn't make it through it so I only did the 1st 3 exercises.  Ended up feeling pretty rotten all morning.

Met at the indoor track to see if my body would handle speed today, it did not.  I did the 1st mile with the girls but felt very drained, did that in 6:20.  then I did 3 laps then 2 didn't time myself and felt pretty pathetic.  But that's okay nobody really felt great today except Emily.

stretched and did core, back ex, and weights shoulders, chest and tri's

Met at Rebecca's and ran with the crew, we did an easy 7 was going to go more but Marie forbid it.  I guess she noticed my complaining on how tired and burnt out I am.  Glad I have friends to watch out for me.

7:58 pace

yoga 

Met at Rebecca's and ran easy......went and watched Melody do 200's on the track.

weights back and bi's plus core. 

I started early to warm up a mile, Rebecca didn't want a warmup she wants to simulate the marathon and starting out faster.  I need to loosen up my back so I did a mile.  We ran from my house down to main up to 8th so. ran down 8th to Wills then got on the path and went up till we hit 5 (almost the mouth of the canyon) then turned and came back.  Miles 5 and 8 were the hardest with both of them having to most uphill in them.  started with the 1st mile a little but easy 7:27, 7:11, 7:04, 7:22 (on the river trail going up), 7:45 (up still), 7:15 (turn and going down, yes), 7:11, 7:54 (steep hill going up 8th), 7:14 

1:06:31/7:23

A little slower than I wanted but the course was definitely not aided. 1 mile cool down.

yoga 

Now i just have to get through 22 tomorrow......... 

Met Rebecca down at Vintage, we did a loop up into Orem and went to 8th north. Then basically did the the run we did from Julie's a couple of weeks ago but didn't go into Spv. instead we got on the firebreak trail (lots of climbing) and ran over to rock canyon.  Starting out my legs were dead from yesterday but felt good on the trails and finished strong.  SI's felt better than they have in a long time which I think helped me to finish good.  Good run and sat in the river after, which surprisingly felt refreshing.

3:01:43/8:30 the run was actually 21.5 but effort wise felt like 24. 

taking a recovery week this week and planing on racing on sat.  

Didn't hear my alarm which is weird because I kept waking up and thinking I should be hearing it, I was reading the clock wrong and my brain wasn't working.  So I hooked up with Melody and Rebecca on the way.  Ran easy, was tired.

8:03 avg. pace

stretching and core dynamics  

Met at Melody's to go run over at OHS outdoor track, I like this so much better than the indoor track.  WO was 6-8x800, I have decided that when I get tired I will do shorter and faster repeats so I did 6x800 and 2x400 with one lap recovery.  Felt good on the workout.  

times-3:07, 3:06, 3:06, 3:08, 3:14, 3:07, 1:29, 1:23 Melody paced me for the last on and pushed me:) the last straight away.  Felt really good with the times and how I felt. 

1:04:10/7:54 

Yoga 

Started out alone and then picked up Rebecca ran some more and then picked up the rest of the crew.  Ran easy, was tired starting out but felt good after a couple of miles.  Had some hills in the run.

Stretching, supreme90 bi's, tris, and deltoids plus core 

Ran easy with Jenn and Sarah, it was cold and windy.  Didn't sleep much because it was so windy.

yoga and pilates legs 

This was a brutal race cause of the wind.  As I was driving up to the Salt Air the weather was perfect in Orem and even in SL area, sunny and warm and no wind.  But as I got on I80 I could see the dust cloud and feel the wind driving in my car, I knew this was going to be a bad one.  Got there and stepped out of my car and yes the wind was brutal, knock you over brutal.  Went in and got my number and found Emily and Devera and warmup up with them for 4 miles, the wind was gusty and swirling, worse on the way back.  got back and went to the bathroom and started the race.  When we started the wind didn't seem quite as bad as when we had warmed and I felt good.  The plan was to be conservative on the way out and push it the way back.  So in the 6:50 range out and 6:40's coming back, well the wind was in our faces coming back so it was all I could do not to fall over.  But I did feel like I was really holding back on the way out.  Man stupid wind, I really wanted to see how I could do.

1-6:56

2-6:57

3-6:55

4-6:57

5-7:08 turn around at 4.65 and it was like running into a wall

6-7:37

7-8:02 this mile is always the hardest for me and I think the wind was the worst.

8-7:16 wind starts to let up a little

9-7:13

.33-2:27 

I guess I have to be okay with this because I can't control 40+ mph winds and everyone slowed down 30-60 sec. a mile.  It is what it is.

cooled down 2 along the course and helped in a kid that I pretty sure had a bad hang over, I could smell the alcohol coming from his pores.  Then I ran some with Jake, Andrea, and Fritz.  

Super easy run by myself.

yoga 

My baby was up from 3 a.m. to 6 so I didn't get out this morning to run.  This is always stressful for me because I don't really have any other time I can get in a run.  Well my fabulous friend Melody let me come over and use her treadmill, while my baby hung out in his saucer.  Super grateful for this.  I did 8x400 @ a 6:00-6:05 pace, this seemed super hard on the treadmill.  I was going to do more but I was starting to get light headed on the last couple due to lack of sleep I think.

pilates legs

Beast loop with Rebecca, I felt super crapy on this run.

yoga