Run with my Heart

 15 week training starts for Boston........

Melody came to my house and we ran to Maries and got the girls and they ran us home.   Ran a bit before.

8:00 avg pace 

Yoga 

Rebecca and Jenn came to my house and we did an easy loop from my house and I added on when we got back.  Would have done more but I had  no more time.

yoga 

P.M. ab ripper X with husband 

Met at Melody's and ran to get Rebecca for our first speed workout of the season.  I wasn't really to excited about this.  The plan was to 15x 1min at 5k pace with 1 min in between,  It wasn't so bad once we got passed 10, I thought we were only doing 10 so when I found out we were doing 15 I just told myself to get to 10 and then go from there.  The 1st 5 were easy and we all stayed together.  Then I started feeling my lack of speed around 8 and Melody would have to loop back to get me.  I didn't lap my watch so I don't know the paces but when I would look they were between 6-6:30 pace with the recovery min. being 7-7:45. My avg. pace for the 4.15 was 7:03.  WU 2.45 and CD 4.2.

stretching and Pilates legs 

Met at Marie's and ran with her, Rebecca and Jenn.  I was TIRED!!  from speed yesterday.    Ran 5.5 with the girls and then did the rest on my own.

8:10 avg. pace

Yoga and something I call baby weights, were you use your baby (23 lbs.) for the weights.  He thought it was pretty fun. 

Wow this was a toughy, snow, cold, and ran 6 days this week plus 50+ miles.  Met at will's I ran 2 before Melody and Rebecca came then we inched (in the car) our way up to Vivain, super snowy and slick on the roads.  We ran up southfork 3 miles and turned and ran down.  Then at 12 miles for me 10 for them we did a MP pace 3 miles  I was pooped and the snow/slush was hard to run in.  It didn't seem that way for the others, they left me in the dust.  My SI were achy too so this make speed more difficult.  Any ways my attempt for a marathon pace, which I would like to be 7:15 were 7:21, 7:23, 7:31  I kept getting stopped by the stop lights in the last mile which made it hard to get going again.  I would say the effort was more like an 18 miler.

8:03 avg pace

stretching and maybe some weights later 

14 weeks and counting......

This week is suppose to be a Recovery week but I might postpone it to next week. 

Man I don't know about this marathon training only been doing it a week and I'm toast, well at least my back is.  Met Rebecca and we did a 30 min. run before we met up with Marie and Jenn then did another loop north.  Everyone seemed a little tired so the pace wasn't to fast. 

avg 8:03 

ran the beast, it was hard.

yoga, pilates legs and lots of weights arms.

Marie, Rebecca and Jenn came to my house we did the CC loop.  Didn't sleep much last night due to my baby though it was play time all night long so i felt crappy.  plus everything just hurts, SI's, sciatic, feet hamstring......I really don't feel like training for a marathon.  I just wish I could feel good.

P.M. yoga and pilates legs 

Went a little early to get a longer warmup before everyone got there, I need a long warmup before I do a tempo.  Workout was a 4 mile tempo at HM pace,  I felt pretty good but just wish I was about 10 sec. faster per mile.  My miles were 6:56,  6:59, 6:54, 7:13 all the miles were pretty flat with some very small ups and downs, the last miles had the most gradual up in it.  came home and stretch and went upto Dr. Dawson, a NUCCA chiropractor and when I got home my neck spasmed so bad I can barely move it or hold it up.  This is not good for running.  Icing it and IB. and tylenol  and hopefully it feels better.  

Met at Vintage so we could get in the river after, yes thats right get in the river.  Our plan was to do an out and back on the path toward the lake so you get the gradual down in the beginning and the up on the way back for a total of 16.  We did this except we got lost on the path detour and ended up roaming for 2 extra miles.  Luckily Desi was parked before the end so we got a ride back to the park.  We ran 7:30-7:50's on the way down and not much slower on the way back most were in the 7:40's for me my last 2 were 8's.  but felt pretty decent and ended up with more than was planning.  And then yes we got in the super, duper cold river and yes it was soooo cold.

2:11:35/7:50  didn't stop my watch when we stopped, Melody had 7:36 and I was a bit behind on the last part of the run so probably 7:45ish.

I think I will spent the rest of the day trying to get warm. 

13 weeks....

7 easy recovery miles with the girls.

8:03 avg pace 

Same as yesterday

pilates legs, stetching and side plank pulses 

Ran down to the SMH to run 800's on the indoor track with Rebecca, Melody, Emily, Julie, and Desi.  It has been quite some time sense I have ran on a track, and I was nervous to do it with all these speedy's.  I got a good warmup around 5 miles and then did 6x800, I did 3 then took a longer break then the rest and then 3 more.  I wanted my times to be 3:10 but I am not very good at being consistent first 3 were 3:03, 3:12, 3:15 with a lap and a half in between then 3:05, 3:12, 3:11.  Then ran back home.  Wow what  a work out.

Yoga 

side plank things, these are suppose to get my QL's stronger and in turn help the SI's stay were they need to.

Went early to marie's and ran 1.5 miles to loosen up my legs, they were sore and tired from yesterday.  Ran into Provo so we had some hills and didn't want to keep up with the girls but for the most part I did.

8:09 avg. pace 

Today was one of those runs that you feel bad starting out and then feel great at the end.  I met Melody, Julie E., Rebecca, and two of Mel's friends down at Vintage park we ran up to south fork but didn't go up the monster hill and then back down, got gu and water at the park witch was way to late for me (15.2) I could feel my blood sugar was low and was getting the visual disturbances.  Anyway I felt good enough on the way down to run a MP tempo.  Most of the run I was running by myself except the last couple I ran with Rebecca.  The way up I still avg. about an 8:15 mm not to bad for feeling crappy and going up the canyon.  At 10 we started the MP stuff I did a 7:11, 6:56, 7:04, 7:09, 7:05 then did 7:30's after.  Iced again in the river and then came home and got pretty nauseous so I layed down for an hour and felt better.

7:50 

Taking a recovery week this week, so I will cut the mileage to around 45. 

Did pilates legs and side planks pulse ups. 

Easy run with the girls 8:09 avg.

yoga and ab ripperX 

Track wo, my plan was to do 3x1600 at 6:30 with 2 lap recovery jog.  Met Julie, Rebecca, Melody and Emily at the SFH indoor track.  WU was 30 mins,  then my miles were 6:18, 6:28, 6:37 felt decent but wasn't able to focus on the last one.  Then I ran 2 laps with julie while she was doing her last mile did this at a 6 mm. cd 20  mins.

Yoga, side plank pulses, and weights chest and back 

Met at Melody's and ran the beast loop with her and Rebecca, was a little tired form yesterday but felt good going up the Unv Pkwy hill.

8:20 

stretching, pilates legs and side planks 

Met the girls at Hale theater and did the 10k course easy.

ab ripperX, and side planks 

Ran to the runner 's corner and ran with Marie and Jenn and some of the sojouners.  We did the grand view loop felt pretty good and was able to run the uphill great.  Then I ran home.  Went and watched the Hale center 5 and 10k was fun and both my friends won there races.

7:50 

11 weeks....

Plan to do 55-60 miles 

easy run from Marie's with the girls added on 2 after.  We did run hard up 2 hills, Rebecca's idea.

8:04 

Yoga 

Tuesday track wo,  went early to get a longer warm up did 20 mins then my plan was to do at least 6x800 with a goal time being 3:10.  I did 7 and had some below and some above my goal but I felt like I did better than 2 weeks ago. times-3:06, 3:04, 3:11, 3:12, 3:12, 3:11, 3:07 did 1.5 laps recovery except the last I did more rest  I need to learn to pace myself but happy with what I did. then cool down a couple miles.

yoga and pilates legs and ab ripperX 

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 

Oh man this has been a tough week for me,  I have been tired!  Today was no different.  Ran with my gal pals from my house.

stretching weight circuits arms.  plus core

Easy run with Rebecca on the icy roads.

Brutal, brutal run!  I have had a tough week, not sure what is wrong.  I have had bad sleep and stomach issues all week long, plus I just feel generally brunt out.  But I am in the final stretch for the marathon training, 4 more hard weeks and taper time.  I can do it!  I do hope I start to feel better though.  Met McKenzie, Aubrey, Rebecca, and Melody at Vintage did a loop into orem and came back for Julie E.  We then headed up the canyon,  I started having stomach cramping pretty bad.  Turned at the bridal veil parking lot, no more clear path.  Started doing  marathon pace was going to do 10 mile at the mouth I had to stop and use a pop, took for ever there.  Then made it back to vintange and considered being done, felt pretty bad but decided to go on.  At 19 we went up the diagonal hill and I was pretty much toast after that.  I really thought my avg. pace was going to be over an 8 mm but it was surprisingly it was 7:50.  marathon pace miles starting at 10 were 7:10, 7:08, 7:08, 7:08, 7:29, 7:16 then feel off my pace 7:34, 7:38, 8:44 (up the diagonal) and the rest were 8:20's but it felt like a death march to the finish.  Iced in the river after.

2:49:19/7:50 

Met at Marie's and ran towards Melody, we did a 5.5 mile loop and then continued on with Melody.  She made me do some hill cruisers, that really weren't bad at all.  I felt decent considering my baby is sick and up through out the night.  We did 8 total at an 8 min pace.

Did pilates legs and ab ripperX

Lunch time I took my son in the jogger for a very easy 3 miles, the weather was so nice I couldn't resist.

I was going to take this week really easy because I was so worn down but I did feel better today and so I think I will hit it hard this week and take next week a little easier.

stretching 

fatigue workout run= 8 miles on a super hard hilly course and then 3x1 miles on the road.

Met Rebecca at tv tennis courts and we headed north went uphill, some being on the beast for 2 miles and then rolling finishing going up again for 3 mile.  Then did the tv mile (downhill to flat) 6:09, ran back for 4 mins.  the next mile is slightly down for half and slightly up for half, this one was hard 6:37, jogged for 4 mins.  Then we started the next one, it was uphill for the first .3 then hooked on the mtc mile which is down hill but my leg were dead form going up the uphill and it took me the next half mile to get my pace under a 7mm but I did 6:42.  then almost 2 back to the car.  This was a hard work out on tired legs.

1:50:28/8:14 

pilates legs, stretching 

Ran an easy run by myself, until the last 2.5 and Melody caught up to me.

yoga 

Met at Melody's super early, she needed her long run today so Rebecca and myself decided to keep her company.  Headed up the canyon 6 miles then turned and did a 5 mile tempo with a goal pace of 6:50.  I don't seem to have the sheer speed back in my legs, I do fine with MP stuff but it will come I'm sure.  Any way the tempo miles were 6:43, 6:55, 6:56, 7:01 stopped for a drink and had a hard time getting going again kind of wish I wouldn't have stopped, 6:48 for a total of 34:37/6:53.  I think one of the things I struggle the most with right now is just caring enough to really want to go fast.  I'm trying :/  Then back to Melody's house, wanted longer but had to get back.

1:46:02/7:47 

yoga 

Started on my own, ran from my house to state and then down into Provo to center and up to Memorial park.  Met Marie and Rebecca and we got on the L.A. freeway trail just under 10 total on the trails and then ran back to my house by myself.  Tough run.

5 more weeks till Boston:)

Met early to loosen up the legs by running slow.  Then ran with Rebecca, Marie, Melody, and Jenn at a moderate pace.

8:07 avg.

yoga and supreme 90 chest, shoulders, and triceps

Met Rebecca at her house and did a loop to the OHS track to met Melody and Julie for speed.  No one was really set on what to do so we decided on a ladder workout.  1600-6:24 (2 lap recovery jog), 1200-4:47 a 6:21 pace (1 lap recovery), 800- 3:05 a 6:10 pace (1 lap recovery), 400-1:26 a 5:52 pace (1/2 lap recovery), 200- 39 a 5:11 pace.  Then ran Julie home and back to Melody's.  Even know I was tired I still hit the paces I wanted, felt good about that.

Pilates legs will do core and stretching later. 

pm ab ripperX and stretching 

easy run with Rebecca, it's been so nice in the mornings.   Warm enough for shorts:)

stretching 

Met Rebecca early and ran over to Julie's house, Emily was there too.  We ran over to 8th east and started our MP workout, my plan was to do 10-12 miles@ 7:15 pace.  We headed towards center st. and then down to the jogging path and up the canyon.  My legs felt fine on the 1st 2 miles and then the going up the canyon got wearing for me.  At the mouth some slightly overweight guy in jeans came on to the path and then starting running behind me, I thought he was chasing me and scared me to death.  Usually old fat men don't try and run a 7mm.  I told him he scared me and he said he was sorry and ran over to the road.  I saw him again coming down.  Anyway I ran till I hit 5 miles had a potty break and turned around my spits were getting to slow and my legs were tired.  running down the path was easier.  I got to center street hill and called it good so I only got 9.5 but oh well.

7:08, 7:09, 7:33, 7:46, 7:54, 7:10, 7:00, 7:00, 7:08, 3:40 -1:09:41/ 7:19

yoga 

Easy miles with the girls

Started my day EARLY, when you meet before 5 a.m. it is early.  Met Rebecca down at Vintage, we ran up the path to the girls scout camp and back.  The weather was perfect, no wind and warm.  Going up the path we did between 8-8:30's and up southfork we did between 8:45-9:25's then on the way down I actually felt pretty good so from 18-22 I picked it up to MP.  good solid long run.  Didn't have time to ice:( 

3:13:34/8:09 

this will be my last high mileage week before boston and maybe ever.  My SI and low back pain has been bad through this training cycle.   I am trying to get answers right know, getting some test done to rule out some possibilities.

Semi easy run with the gals in snow, probably the most we have had all season.  It was slick.

8:30 avg. pace

Supreme 90 arms, core and stretching. 

Went to Dr. B to get some injections in my SI's.  He looked at some x-rays done about 6 months ago and said he thinks the root of my pain comes from transitional anatomy at the lumbosacral junction.  Which means my L-5 is acting like it part of my sacrum and cause the whole pelvic girdle to work differently.  I am still going to get some blood work done to rule out some family genetic stuff.  I have two aunts that have Ankylosing Spondylitis, but Dr. B doesn't think I have that.  We will see.....  

Met at  Rebecca's and ran over to Melody's and then to the OHS track and Julie showed.   We are worn and broken from training, racing, and sickness,  mine is training and a bad back.  But we all started the workout 6-8x800.  I really wanted to do all 8 because I haven't done that yet.  The 1st 4 I didn't feel good and my SI's are sore from the shots yesterday but we switched directions and I seemed to feel better.  Happy to say I finished all 8 with the last one being my fastest of the season thanks to Melody pacing me and giving me words of encouragement when I started to slow.

3:06, 3:10, 3:11, 3:20 (I really don't know why this one was so slow), regroup and changed directions.  3:04, 3:05, 3:08, 3:02.  Pretty happy that I finished this workout and had my fastest 800 of the season on the last one.

Yoga 

pilates legs, back ex. and side planks 

easy run with Rebecca from my house.  I was so tired starting but felt good my the end.

ab ripperX 

Met Melody super early I had to be home by 5.  I did about 15 mins before and then we ran another 15 mins and did hill sprints.  4 up .15 at about 65 sec. and then one down at about 50 sec x 2.  I didn't time myself just adding on to Melody's times.  Came home and went back to bed and then was able to get out for another 4 miles.

stretching 

This was just a couple friends doing a training run but I need a good race simulation to give me some confidence going into Boston.  I wanted to run between a 1:30-1:31.  We did the Provo river half course, warming up 6.7 up to the girls camp with an avg pace of 8:37.  Then took a gu and potty break and started into the half marathon.  This little race consisted of Julie E, Melody, Rebecca, and myself.  I expected them to be faster than me, this has been the trend and they were.  But I was really happy with my time,  I was quite tired on the way down from the girls camp but actually felt better when it flattened out.  Was also happy I could get some sub-7 at the end. 

splits-6:37, 6:46, 6:50, 6:41, 7:08 (flattens out on the path, get a drink and go through some snow/ice patches), 7:01, 7:17, 7:43  (headed back up the road by bridal vail for the last part of the last mile and most of this mile), 7:11, 6:57, 7:08, 6:57, 6:54.

Cooled down to the car .5 

7:30 avg for the 20.3 

Starting my taper, I am worn out.  I usually just do a 2 week taper but I feel like I could use a 3 week one.  Plan is to do 55-60 miles.

Got up and was sore in the low back and hammys, didn't want to run but went out.  Still didn't want to run and thought about turning around, SI's were really achy.  Kept going and felt better the further I went.  Ran into Melody and she ran me home.

Yoga, back ex, side plank pulse ups, and criss cross 10-12 x 3 

easy run with Rebecca from my house CC loop at an 8:18 avg pace.  Still sore in the SI's and low back but much better than yesterday.

Met at Rebecca's and we did a 3 mile loop to warm up to the OHS track.  The workout we decided on was a ladder 200, 400, 800, 1200, 1600, 1200, 800, 400, 200.  I took a caffine gu this morning to see how that would work, I liked it but think I could have use a second one in the middle of my work out.  I felt really good in my the beginning of the workout but kind of petered off cause I started so fast.  But it felt good to run that fast.  Got some work done from DR. B so my back was feeling good.   My times were 41, 1:26, 2:57 (haven't gone under 3 in a long time on the track), 4:35 (was thinking about finishing this mile to see if I could get under a 6 but didn't), 6:30 (feeling the faster start), 4:45, 3:10, 1:28, 41.  Happy with this even know I wasn't as fast on the mile and coming down but I was still hitting the times I've been doing.

Yoga, back ex, side plank pulse ups, criss cross 10-12x 3 

Woke up with my low back and SI's really, really sore so I just ran by myself really, really slow.  I think wearing the pearl iZumis with a higher heel than I am use to and the faster paces made my back more sore.  I was very frustrated with how sore it was.

9:23 avg pace

yoga

pilates legs 

Did my long run today with Rebecca.  The workout was 2x5 miles at 5 sec below marathon pace (7:11) with 10 min jog in between.   Warmed up 2.1/8:43 avg, the loop was a very flat non aided course. Started at center and 8th east went north to 8th n turned left on 4th E down to 8th S turned left up to 8th east and back to center.  

first 5 miles 35:05/7:01

6:59, 6:57, 6:52, 7:02, 7:13

1 mile at 8:35

second 5 miles 36:00/7:12

7:03, 7:01, 7:04, 7:17, 7:34 started to feel it the last mile and a half but was still happy with the over all times.  The pace felt comfortably hard.

cooled down 5/8:03 pace 

Worked and scraped my SI's and back yesterday and they felt pretty good. 

2:17:05/7:36 for the whole run 

easy run with Rebecca

2 more weeks and everything feels super achy, body seems to be on key for a taper. 

yoga and pilates legs 

met at Rebecca early and ran 1.5 before she came out then we did a loop to the OHS track, I thought we were going to do 400's but Rebecca said she wanted to do the 1200 workout.  So we did 4x1200 at 5k pace (6:16).  We reversed direction every time so we got about a 500 meter rest in between. times were 4:40, 4:43, 4:45, 4:45 was a little over excited on the first one but settled in. 

yoga 

ran with rebecca cc loop and ran into melody at the bottom of the diagonal.  easy

pilates legs, back ex, side plank pu, criss cross 

easy 5 in a blizzard with Rebecca

8:28 avg

racing a 5k tomorrow and somehow this makes me more nervous than the marathon.  maybe because i'm not the best at running in VO2 max but i'll try my hardest and would love somewhere in the ball park of a 19:40 

So mixed feelings, feel like i did well but not an all out effort.  The race ended up being short and an out and back on the provo river trail with a it going up to start and down to finish, which is what i wanted, but it is also part of the trail that has alot of under passes so short but steep up and downs.  I just wish i could get myself to race a 5k all out, but I do plan of working on that this summer.  We will make a 5ker out of me yet!  Anyway warmed up on the course with rebecca 3 miles so we both knew it was going to be short.  The race was small and unorganized so started about 15 min late, but that really isn't to bad. 

splits

1-6:39 

2-6:49 this miles was tough you had the 4 underpasses and a hairpin turn in it plus when i went under the bridges i had to yell at people coming the other way to get out of the way.

3-6:39 

no time for a cool down had to get home but long run on monday, last one:) 

Why do I always feel so crappy the week before a marathon?!?

stretching 

Met at Rebecca's and warmed up a mile and then did 2 miles at MP on completely flat, for my goal of 3:10 that is a 7:16.  My miles were 7:07 and 7:03 felt good, like i was holding back which was a nice feeling after having several days of feeling super sluggish.  Then finished up with easy running came home and took a ice bath,  i got it cold enough to be shaking:)  Leave tomorrow night for Boston.

just easy running, ran into melody and ran with her for a bit.  Think i will take tomorrow off and run a little on sat. and sun.  

I am excited/nervous for the marathon,  I am pretty confident in my training but have done enough of these to know that is not all that determines  how a marathon goes.  Just hope the weather cooperates and my back hold up and I should be fine:) 

Ran in the commens park in Boston with Ericka, McKenzie, and Rebecca. then me and Ericka ran down to the finish line so excited!

Ran by myself down to the finish line and had the pleasure to meet Desiree Davila, I talked to her for a min she was super nice.  Felt all the excitement of the finish area and then ran back to my hotel.

Drove up to Maine with Ericka, Mckenzie and Rebecca.  It was beautiful and and enjoyed it a lot. 

I guess I will put something in here so you all can feel bad for me;)  This was one of the most horrible races for me.  Knowing that it was going to be hot I didn't have high expectations but still wanted to run well and though I could run and easy 3:30 marathon.  Had a fun bus ride up and hung out with Mckenzie, Rebecca, and Melody at the start.  It was already in the 70's and getting hotter.  I was drinking my prolytes and sitting in the shade all that we could.  it came time for all them to leave for wave one and i wanted to cry.  Sat there until it was my turn to go to my corral and was herded to the start.  i was in the 1st corral which was really cool to start up front, i was standing next to a girl that recognized me from the blog even know she's not on it.  Then we were off,  my plan was to drink gatorade at every water stop and dump water on me as well, it was already 78 and felt really hot to me.  i never felt good side cramps starting at mile 2, by 7 i was so hot despite feeling like I was at a water park and by 10 i wanted to be done.  My stomach was just bloating up from drinking and I was so thirsty I had to drink.  By 18 it was 87 and I was feeling so bad I started to walk, this was depressing but I made a decision walk or end up in the hospital and i didn't want to end up there.  I would go through times of crying, running, walking and just plain weaving but I wanted to finish so I just plugged on till I finished.  I am disappointed but do realize it was beyond my control.  It is what it is and am happy for my friends that did well because not very many people did.  my splits aren't worth putting up.

yoga with the young women

Took my son in the jogger, nice out so I couldn't resist.  Leg feel fine just a little tired.  

Met at Marie's and ran to get Cami, did a 5 mile loop easy.  No watch

yoga 

Met at marie's and ran with her and Rebecca.  Did out and back to the canyon and up a little past bridal vail.  Ran into Julie and ran with her for about 1/2 mile.  Felt good but was tired by the end.

7:47 pace 

 Ran with Marie, Rebecca and Desi.  Felt crappy

8:00 pace 

5 easy with Cole in the jogger, hot out kind of reminded me of Boston.  No watch

stretching 

Ran with Marie, Rebecca, Desi and Cami different loop than last time but same mileage and felt a lot better.  Reading In Pursuit of excellence I am liking it a lot:)

Mp. mile@ 7:06 pace felt hard:(  Man I need some serious help, I have decided that i need to work on my Mental game and have been reading In pursuit of excellence but failed at it today.  Baby step I guess.  Ran to the mouth of the canyon where I met julie E and Melanie to do a tempo with them, stayed with them for 3 miles and then just let them go.  I don't know why, i just tell myself that it's okay i'm not feeling good.  But i need to just stay with them.  

Easy run by myself no watch

yoga 

met Melody and Emily at the intermural field and ran to the track. My goal for today was to work on focus and relaxing, I really didn't know what i was goint to do but I just wanted to do it well. The other two decided they were going to do 800 so I decided to use them to pace me for 400. Today was successful:) Stayed right behind Melody and then passed her on the home stretch every time. Of course she continued on for her 800 but it felt good to stay with her for a lap. I did 4x400 which were all .26 on my watch 1:23, 1:21, 1:22, 1:19 way faster than I thought I was going to do. stretching

pilates legs 

Easy run with the gals then icing

really good stretching  

pilates legs 

Easy run with the jogger

I think my body goes in cycles of handling marathon and not handling them, right know it's not.  But I am okay with that, kind of.

Got a good night sleep got up at 5 and ate some oatmeal with pb and honey mixed in and drank my drink.  My mom came and got me and McKenzie and Mel drove us up to the start, got there at 6:30 and used the john talked some and then it was time to start.   The jist of it is I felt really good through the half and even up till 20 and then my body shut down, stomach revolted and at 25 I completely lost it, basically crawled up the over pass and then jogged to the finish and passed out.  I just need to figure out my nutritional needs,  which is all ways my problem.  I figured them out a couple of years ago and need to go back to using what i used then, I'm a slow learner I guess.  I am satisfied and ready to take a break, need to figure out my SI and hammy issue before I do another one of these.  In retrospect I think Boston took a lot more out of me than I thought.

1-7:04 Ran the first 20 with McKenzie  we had a good o'ld time

2-6:59 these two are down south fork and just wanted to run them easy, and it felt that way.

3-7:16

4-7:04

5-7:03

6-7:11 These first miles just flew bye I didn't believe Mac when she said we were at 6

7-7:14 the miles are feeling good and comfortable

8-7:18

9-7:18

10-7:18

11-7:26

12-7:15

13-7:08

13.1- 1:34ish and felt fabulous and was ready to go

14-7:15

15-7:23 realized that my stomach was starting to bother me and I was not really handling the little gu I was taking 

16-7:46  the coarse really flattens out and get hard at this point

17-7:46

18-7:53

19-8:07

20-8:25 starting on the path witch is up and starting to really struggle

21-8:29

22-8:45 taking it a mile at a time

23-8:41

24-8:52

25-8:56

26-10:32 crawled over the over pass 

.27-2:41 crossed the line and crashed to the ground, stone cold and grey as a ghost.  laid there for some time and then they carried me to the medic tent and laid there for I don't know how long.  They wanted to call an ambulance but I wouldn't let them.  I really felt like a dork!  I think my blood sugar dropped super low.  I am going to take the next while and figure things out but as of know I want to take a year off marathoning and get my low back figured out,  Does anyone know of any witch doctor that work miracles?

Stretching

going to try and take a whole week off, I really don't know why this is so hard.  But i am allowed to do some crosstraining. 

Yoga and abs/low back ex

ab ripperX push ups 15x3

stretching 

Supreme 90 back and bi's

30 mins on the elliptical 

Almost made it a week with out running, one more day.  I can do it although I really want to run tomorrow.  Has been good for me to take this week off running.  I have thought a lot about what I need to do to run a better marathon.  Going back to what I know works for me that means not getting caught up in high mileage (back just does not handle it and I can't run as well) but add in cross training in to get in the time need to build endurance.  Eat a good clean diet,  food seems to really effect me and I know what works for me and what doesn't.  Finally get my shorter races faster,  after I do this I am allowed to run a marathon. 

I have done it! a whole week without running.  Ready for a run tomorrow:)  Did some pilates legs and some glute ex.  Maybe a bike ride later

p.m.  went on a bike ride from my house to the lake and back about 12 miles 

Met Melody at Rebecca's and got a ride up to Vivian park and ran down to the riverwoods, Mel wouldn't let me lag behind even know this was my first run back and my legs were not up to the faster pace.

7:26 avg pace

Left knee a sore , i think from biking. 

My knee is still sore and my friend has some Alter-G treadmills so I went with her and ran with taking 30% of my weight off.  This helped a lot untill i went and got on my bike then it made my knee sore,  whats up with that?!?  Anyways the treadmill really helped my SI's not to hurt as well, I think i will do my recovery days on it for a while.  I like my back not hurting after running.  Ran for an hour and bike for 40 mins after up the canyon.  Chilly

ab ripper ex/ back ex 

I went to a new doctor today named Dr. Terry Lee at the Utah pain treatment center, he took new x-rays of my low back and neck.  Basically I am totally screwed up in both the neck and pelvis, nerves being pinched in the neck and my pubic bone is separated and left side is pushed up putting a lot of pressure on the SI's (esp. on the left side) plus having that transitional anatomy of the lubarsacral area doesn't help either plus my left side is totally twisted.  Going to see if he can help, crossing my fingers. 

Went and ran on the Alter-G treadmill again taking 30% of my weight off.  Knee is feeling better, not 100% but I think it is the bike that did it.  Need to go get it refit to me I guess.  I like the treadmill because my SI's don't hurt after running and I still totally feel like I'm getting a good workout in.   stretching

7:50 avg pace 

Easy run with Desi, running outside after those Alter-G treadmills i felt like i was 200lbs.  But knee felt good and back didn't feel to bad.

8:29 pace 

i have decided to take the rest of may pretty easy, no speed just easy running and what ever else i feel like doing.  UV half will just be a fun run. 

Alter-G taking 25% of body weight off

yoga, ab ripperX and back extension head and feet on ball.

50 mins on the elliptical

morning run by myself, felt awful.  30 mins on the elliptical 

by myself no watch.  

stretching, back extension head and feet, strong pose x3, deep ball squats double and single

1 hour on Alter-G treadmill taking 23% body weight off.  Sore in me glutes from squats:)

stretching ab ripperX

125.5 I don't like to get fanatical about weight but I am going to try and lose a little to see if it helps my back for running.

Met Rebecca and we ran to get Desi did a loop and came back for Marie, felt better than I have in a while and SI's are feeling better:)

8:10 avg pace

P.M.  went on a 20 mile bike ride with Ericka, she's in much better biking shape than me so my legs were burning the whole time.  We went from the mouth of the canyon to the girls camp and back.

day off

Biked up Squaw peak I had to turn about 1/2 mile from the top because it was getting really stormy, hail and wind total 11 miles killer climb.  Then I decided to go for a run up the canyon in the pouring rain picked up the last mile did it in 6:56.  

8:10 avg pace 

Last night Ericka came over and said she was running a free race today so I decided to do it too.  Not having done anything fast in the last month i was not really sure how I would feel or do but I thought it would give me a good starting point.  Did a 1 mile warm up with Ericka and her friend and then saw Melody,  we all headed over to the start.

1-6:32 didn't feel to bad

2-7:18 oh this mile had some good uphill in it

3-6:31 down to the finish I can do this

.1-:42

okay need to do some work on this distance but I already knew that, and think I am ready to start working at it.  SI's feel pretty good so here we go.....

2.5 mile cool down with Melody 

not sure if I was 3 or 4th overall but one of the two 

Easy run from vintage with the girls, knee is sore again after the race so frustrating but oh well I have pretty much come to terms that this year is not my year.  

8:09 avg pace

icing after in the cold river 

Went and ran on the Alter-G knee was really sore so i ended up taking 30% off then went and rode up the canyon for 10 miles.  Lots of ice and scraping for the knee I think I have some swelling or tendonitis in my plica band or pes anserius I have had this before several years ago.  back is doing great though I think this chiro has figured me out.  Crazy after years and years of pain and trying different docs.

1 hours on the Alter-g again knee felt much better today I only had to take off 23% and ran much faster today.  Chiro making progress:)

nice and easy run with melody then sat in the river, knee felt better not 100% but better.

Started the day with a run, went from the mouth of the canyon down and back up to my car at the rugby fields (7:55 pace).  Ran with Marie, Melody and Emily were there but were up ahead a bit.  Then i went to the mouth of the canyon and bike up to the gsc and back 20 mile total.

stretching  

Things felt good Right SI was a little achy but not bad, knee felt good. 

easy run by myself

8:12 

Got some compression socks and shorts that I was sporting this morning, they felt good.  Meet Melody, Emily, and Julie at vintage and we went up the canyon 2.5 then ran 2 miles at HMP with Julie (MP for her but i stay with her:)) and felt good and we where conversational the whole way.  But that is the good thing about running with Julie she can talk at a fast pace and she kept my mind off the pace.  6:39, 6:33 for the 2 miles.  Ran a total of 5.5 with the girls and then added on some more and iced in the river after.

stretching and chiropractor back is doing good:) 

Easy with 20% less body weight on Alter-G a little less than an hour.

stretching 

35 mins on the elliptical plus lower body exercises.

deep ball squat double and single, ball squeeze, ball hammy curls, side planks, and step lunges.

Ran with Rebecca up on the Trails:)  It was heaven to be up there.  I had very sore legs from my workout yesterday but still ran decent.  We went up some killer uphills and ended up a lot higher than we usually go and found  a really cool trail coming down.

stretching 

Met Ericka at the finish of the UV marathon and we ran up the course 4 and back, then we watched the half and full.  I love to watch and run people in it is so magical.  I think I should be a professional cheerleader;)  Got to see a lot of great performances today and got to run in a lot of amazing people in, it was fun.

Pilates legs and stretching

Easy run with Desi and Rebecca.

8:03 avg pace 

pilates legs 

Decided this morning to go do a track workout, i was by myself but I want to start a 5k training cycle that will end sept.  1.  I was nervous but thought I need to go over and see if my body will handle the fast stuff.  Plan was to do 8x400 at 5k pace (6:16) so a 1:33's with 200 meters rest.  I thought this would be easy or at least it should be because I was doing them at 1:20's before i took a break.  Warmed up to the MV track 3 miles and then started 1st one my legs were kind of in shock but felt better the more I did.  Did 4 and then reversed directions, there was a wind on one side.  1:34, 1:29, 1:27, 1:30, 1:26, 1:23, 1:26, 1:23 felt a lot better on the second 4 than the 1st 4 and felt like I could have done more but didn't want to over do it.  Happy with the workout:)

stretching when I got home 

3 easy and one at mp (7:12) by myself.

8:14 avg. 

P.M. went out at 5 o'clock, I don't know what i was thinking it was hot and windy.  Easy 4 miles.  Then did leg workout, same as last week