I'm not crazy...I'm just bored!!

Legs still not super happy, but enough that I knew a good run would do me good. So, off to the TM I went. Yes, there is NO way I was running in snow today. It was only rain when I left home at 8:40, but by the time I got on the TM at the gym, there was a nice snow storm out there. 

4 miles; 1st mile @ 8:34, next mile up to .5% incline, next mile up to 8:27 pace and increase incline to 1%, then last mile 7:53 pace flat and progressive last 1/4 mile. TT: 33:44, AP: 8:26

Arms circuit. 3 sets of rows, biceps, triceps, bench press, overhead raises, shoulders.

Back to the TM for 4 more. I was tired. Kelli had decided to run on the TM so I wanted to get through the weights so I would have company on my run, which was good, I just never got a rest.

2 miles @ 8:34, 1@ 8:27, last one at 7:53 with a progressive finish the last 1/4 mile to a 7:30 pace. TT: 33:35 (9 sec faster!), AP: 8:23

Then 3 sets of planks with Kelli to top it all off 60/60/60 - no push-ups between sets, my arms were tired. Legs felt better afterward. I can do downstairs without hanging on the railing, so I see this as a good improvement.

Just signed up for Ogden full....but, now I want to squeeze in UVM and just do the slam again. How dumb am I? A glutton for punishment. Somebody stop me before it is too late!

Oh, so tired. I need to get out of the endless loop of staying up late, taking a nap then not being ready to go to bed early. This is ridiculous! Legs still a little heavy and fatigued, but I figured if I was going to do it, I was going to just do it.

TM - 10 minutes warm-up @ 8:34

1 min on/ 1 min off - 6:11/9:31 (9.7/6.3 this is 1/10 faster than last week!) X20

1/2 mile cool down to reach 7 miles. Started at 8:34 then went progressive every tenth until 6.95 then tried 10mph to the end. Whew!

I was spent. Half way through I was done, but again figured I needed to just suck it up and get it done. I was happy that I stayed determined when I was done. I also need to remember to eat food beforehand when I'm doing a hard workout like this.

TT: 54:07 AP: 7:44

Then went to the pool for masters swim class. It really is nice to swim after a hard run. Nice, peaceful rhythm and no pounding. Ahhhh. Now if I just didn't have to do any of the sprints :) We finished off class with a timed 200 and I improved my time by 16 seconds. Down to a 3:45, not too shabby. Especially when I feel like a lazy turd like I do today!

Another day on the TM, but I did get to bed relatively early...it was before 11:30, which lately is early for me. Eight full hours of sleep is always nice! Legs still hung over from the half. I've got to find a way to shake this soreness out of them. I've got a full to run in 9 days...hopefully.

I toyed with the idea of doing a Mexican Mtn Goat workout today, but with my heavy legs I chickened out. I also decided to do two 4 mile workouts instead of one 7, extra mile and workout between - can't complain.

mile 1 @ 8:27, mile 2 - increase incline, mile 3 increase speed 8:20 and incline then last 1/2 mile pushed up speed and incline again (top out 8:13 and 1.5%), mile 4 downhill -.5% and speed to 7:30mm, then increase every 1/10th the last .4 to finish at 7:03.  TT: 33:14 AP: 8:18

Core/hip/stability circuit, comprised mostly of PT stuff and finishing off with 60/60/60 planks. Completed 3X - then back to the TM. It's kind of nice that the weather is bad and has driven Kelli inside, I now have company and get to sleep in :)

mile 1 @ .5% incline and 8:20, mile 2 .5% and 8:13, mile 3- 1% and 8:13 then at 3.5 increase to 1.5 and 8:06, man that is rough! 4th mile -.5% and 7:30mm, then increase speed to the finish as before. TT: 32:45, AP: 8:11

2 walking laps to cool down and then some stretching to finish it all off. Feel good afterward and I hope my legs recover soon, I liked having fresh legs, not tired heavy legs!

Huurrrricaaaaane A Cominnnnnn! Yup, wind and warm - snow in the forecast :( I'm glad I've got plans with Smooth tomorrow so I don't chicken out!

I didn't chicken out on my workout today. Thought about just 6 miles, easy, but I decided I started my off season with the goal of increasing speed and not being a slacker. So, I jumped on the TM and got going. I started at a .5% incline and never changed it. I didn't go downhill - this really is an accomplishment for me. I like to mess with the incline, because it means I can make it easier to go faster. Not today. I toughed it out on 'flat' road and kept my run progressive!

Started at 8:34 and today I went by songs and not miles when I'd change speeds :) 3 songs later (1.21) went to 8:27, 3 more songs later (3.4) went to 8:20, 4 more songs later (5.31) went to 8:13. At this point I figured I'd go to 6, then go downhill for my last MP mile I like to end with. I'd done 6 up, I deserve it right? NO! You've got to get your legs used to going flat/up now don't be a pansy! At mile 6 I went to a 7:53 and held it until the last 1/4 mile and I went up a tenth mph each .05 to end at a 7:30 pace. Nice.

TT: 58:30 AP: 8:20 - not too shabby for an easy day run.

Spent the next 20 minutes stretching. I love a good stretch session after running. Totally energizes me and makes me feel like 100 bucks as I leave. Now I'm ready to get this house clean!!! Okay, maybe I'll spend some time on the computer first... :)

An absolutely, fabulous adventure and morning with Smooth! She even called and let me sleep in an extra hour! What kind of amazing running friend does THAT for you? :) 

We started a bit later, but had a great run to the North end of the JRP in Lehi this morning. A new trail may just take you down to Bluffdale soon. I can't wait for them to finish it! The best part was trying to run in the mud. HA! I grew 5 inches!! Then, it got SO heavy I couldn't run anymore. It was kind of comical really. Then we had to squeeze through the fence. Smooth went through the bottom, but I had to go through the middle. 

The wind was atrocious on our way out, and I forgot how much I hate, uh, I mean love the hills out there! But, it was wonderful company, so I certainly wasn't going to complain. On the way back we squeezed through the fence again and it was just a bit harder than before, then we walked through the mud and spent probably as much time cleaning off our shoes as it would've taken us to just run around :) oh well, good times!

Afterward we treated ourselves to some yummy warm soup at Zupas, and despite the shivering, natural runners perfume and clumps of mud left under the table from our 'clean' shoes, we had a GREAT morning/afternoon. I tell ya, runs like this remind me why I love to run! Thanks Smooth, seriously had the most amazing time. Next, we just need mother nature to cooperate and cut out the wind crap!

Just a little fun, progressive TM run for my mini-taper this week before the marathon on Saturday #10 baby!! 

Started at 8:34, then went faster every 3 songs 8:27, 8:20 (@ 2.75, I looked that time), 8:13 for the last 1/4 mile until hitting mile 4, then the last mile I did 7:53 with increasing speed to 7:30 the last 1/4 mile. Kept a consistent .5% incline, no more downhill cheating for me. I'm going to beat these hills yet. 

TT: 41:50, AP:  8:22

Went to masters swim afterward - my teacher tried to kill me! I can't breathe on my left side, I can only breathe every other stroke on the R. I've tried bilateral breathing, but I drown myself. Seriously! Well, the last drill was to do a 150 and changing our breathing pattern every 50 - the first one breathe every 3 strokes, then 5, then 7. I tried explaining this would surely kill me, but with my teacher's confidence I tried it out. Annnnddd, I actually did it! I wouldn't say I'm proficient at bilateral breathing, but I did it and didn't die. THIS is progress! She did have me use paddles and float my legs so I was only concentrating on the stroke, but I'm just excited I did it!

We finished with another 200 time trial. Well, I beat my time from last week by 4 seconds. Not a huge leap, but progress! That is what we're looking for, and I'm still really enjoying swimming, so we'll  just keep carrying on.

Oh, as a side note - JT, my brother in law, is on his last week of taper before his VERY first marathon Saturday!! If you have any tips or words of encouragement, please share them with him. He is ready to take this one on and I've given all the advice I can :)

Another fun little clop on the TM. It is getting crowded in the rec center. So, this morning I took the time to do a lap of heel/toe walking and then another for butt kicks/high knees around the track. Gave me just enough time to then grab a vacated TM for my first 3 miles.

Started at 7.2 mph and .5% incline, I'm gonna start running at 1% incline steadily if it kills me! Just working up to it :) Last mile was MP @ 7:53 with progressive to 7:30 the last quarter. TT: 24:40; AP: 8:13

Set of arms, not as hard as last week. I am trying to give myself a little break this week, but it's hard to act like a slacker while eating all this Halloween candy and crap sitting around!

3 TM to finish up. Lucky to have Kelli there again! Tried to start at 7.2, but I couldn't talk like I wanted to, so I bumped down to 7.0 (8:34), went up as it felt comfortable, then the last mile did my 7:53, but 1/2 mile in I went to 7:47 then the last quarter progressive. I thought for sure I'd have beaten my first 3 mile time. Felt harder, but nope. TT: 24:55; AP: 8:18

I feel like doing the form drills before jumping on the TM really helped me keep my knees driving forward better and landing more mid-foot. Because this takes a lot less energy than my natural shuffle, I think the 2nd round seemed harder because I was more at my normal shuffle than a 'better' form (I'd call it good form, but it probably still isn't!). But, who knows. Maybe I was just tired and talking instead of just running. That could've been it too :)

The final five. 

Oh please, please, please let it be the final five before the marathon. Only one more day...I just need to get on that plane then it will all be okay after that, all be okay...all be okay. breathe.

TT: 40:50 AP: 8:10 at .5%

Started at 8:20 for 2.5 miles, 8:13 for one, then 8:06 for .5, final mile 7:47 with progressive finish at 7:19.

60/60/60 planks with 20 pushups between sets 3X - out of the nursery with only an hour charge today. boo yah!

Oh man alive how this race was everything I needed! I had planned on going out to visit QP for a nice break months ago, mom needed a vacation. Just after Halloween we found out that grandpa wasn't doing well, it was a lot of anxiety from day to day knowing if I would go or stay. No question that we would both be here for the funeral, but it was the NOT knowing that was the hard part. Thankfully Thursday morning I got up early and headed to the airport.

We left for Richmond (about 3.5 hr drive) Friday at noon and I really didn't think the car trip was that long. Time passes when you're having fun. A quick stop a Cici pizza to 'carb load' made it all that much more enjoyable. Checked into the hotel and went to the expo. For hosting 16,000 runners I was most certainly impressed with the organization and flow of it all. Picked up a couple of items there and got the bib and t-shirt (with NO ads on the back...wow!) and went back to the hotel to make our shirts. 

Once we found out about grandpa we'd decided our t-shirts would honor him. Grandpa would always sit and 'hand wrestle' with us. When he'd get us kids in his vice grip hold he'd say "who's got who now?!?" So, we wrote that on our backs in sharpie on some killer buy t-shirts at the expo - bright green! We then added our names on the front for good measure. Then it was off to sleepy land.

The marathon had a GREAT start time 8:00 - and no bus! I got up at 6, had an omlet at the hotel breakfast with some milk and juice, then a drive to the start and we got out in the cold. It was a lot colder than I had expected it to be. Started around 34ish degrees, but once the sun got to the street things got better. Terri was with us at the hotel and at the start we met up with JT. We got to watch the many waves of the half marathon start, we didn't catch the 8K start at 7:00 - we were getting dropped off at that time. Seriously, the half took like 20+ minutes to get everyone through! Biggest 1/2 start I've EVER seen, it was crazy corrals from A-J!

QP and I at the start in the traditional pop pic :)

The nice thing about the half start was that after we dropped our bags and were freezing, waiting for OUR start there were lots of discarded (they donate them) warm clothes on the road. So, we picked up a few that we could discard later ourselves :) I found a pair of snow pants that were great arm warmers, QP had some breakaway pants and a scarf. We were totally styling!

QP, me and Terri at the start in our freebie pick-ups to stay warm:

JT at the start of his FIRST marathon!!

Me alone in my ski pants. The girl who discarded them appreciated my love of them most. She was right next to us! (sorry, I've tried and can't get it to flip! It is saved upright, but won't post upright).

We were literally at the back of the start. I honestly think we were THE last people to cross the start line. We didn't mind, and there really wasn't all that much weaving that far back either. We just took to the left shoulder of the road and we were off!!! It was great to constantly be passing people. I think we started a little slower than I had intended, but as always you never know what pace that secures you in the end. We were all comfortable and that was the best part - relaxed and feeling good at the beginning!

The city streets were packed with spectators, bands and lots of fun encouraging signs! The Chinese drummers were at the beginning and they were probably my favorite 'band'. Awesome! The first 10K just flew by and we crossed in 1:00 exactly. Again, a little slower than anticipated, but I must say I'm not used to short hills. Either you run downhill for 8 miles then up or something similar. This was 100 yds up, then a quick down, etc. Rolling hills aren't what I'm used to. At one point JT and QP were pushing the downhill pace and I was a ways behind them and thought "don't burn yourself out on the downhill, you'll pay for it!" But, it was over as soon as it began. I caught up to them and it was then I realized I needed to change my 'plan' of hills from what I normally do at races. It is just SO different.

I would stop at the aid stations and walk through to grab a drink and QP is an expert and can drink and run so I'd always get a good sprint in to catch up to her. Around mile 7 JT was feeling good and took off on an uphill to the bridge over the St James river. On that downhill I pushed the downhill and it was great to feel the push off on the back foot and to fly for a few yards :) The few miles after the bridge were simply amazing...seriously beautiful! I wish I had a picture. Tall trees and a beautiful little road right next to the river, glorious colors and leaves floating down slowly all around you. Picture perfect! We really did have perfect weather and perfect scenery during the race. Nothing to complain about!

The half split we hit at 2:04 even. I was hoping we could hit it at 2:00, but QP was feeling good and like she was in a comfortably hard zone, so I wasn't going to kill us over 4 minutes. I was amazed how wonderfully easy it was to breathe. Between running a comfortable pace and sea-level I was in HEAVEN as far as breathing was concerned. It was a perfectly beautiful long run. I'd run out to the sides and high-five all the kids and they had party stops with DJ's and treats and I'd give 'em a good dance show as we ran along as well. Good times! Our dad's train came by around mile 14 to say hello, it was nice to hear him there with us.

Mile 16-18ish was the long flat bridge back over the St James river and then a long, gentle uphill climb. I could feel that uphill. Just at the right time of the race to make you feel it and more uphill than we'd encountered so far. Blech. I really thought this race would be flat like OBX, but it certainly was not. Now, don't get me wrong. It was flat compared to nearly anything you can run in Utah, but just different from what I was expecting. Along here we were in the city area and there was a Fraternity out in front of their building chanting people's names as they came by. I got a "RAD, RAD, RAD..." while I went by, it was awesome. They get my vote for favorite support group!

We hit a pop stop at mile 17, but still managed to hit a 9:38 mile that split. I tell ya, we really picked it up after that stop. Mile 20 split was at 3:09:01 and I knew we were feeling good and keeping steady AND that there was downhill to come. I knew we'd hit at least a sub 4:10 at this point. Easy peasy. Around mile 21 I saw a photographer ahead and I knew I wanted to get a jumping shot with QP, so I asked if she thought she had it in her to do a jump "yeah, I think so" was her reply, so I got the photographer's attention and then "1,2,3 -go!" It was great, unfortunately, neither of us have it in our race pics :( bummer. Have to search lost and found, it better be in there! BECAUSE, some lady from the side of the road yelled "if you can do that at mile 21 you aren't trying hard enough!" Oh whatever lady! I mean really?!? C'mon, can't a couple girls just have some fun without you being a party pooper? We decided that, yes, we are just failures...Just another Olympic failure.

Mile 22 we hit another pop stop and it really surprised me that the 4:15 pacers came by while I was waiting. What the heck?!? My clock at that time said 3:30. I know we started back, but 4:15 couldn't be that much further in front of us. They must be going fast. I decided later, that they must have paced off clock time despite starting back in corral 4 (probably at least 4-5 min behind time). I don't think that is right. I think in a chip race, they should do chip pace. Those poor people that were trying to hit a 4:15 and couldn't because they had to really run a 4:10ish? Yeah, I think they should've done chip time. When we over took them again someone remarked "what? 4:15? already?" I told them I thought they were ahead of time - at least chip time so not to worry. It made them feel better. Here we also saw the best sign I'd seen at a marathon: "Worst Parade EVER!" loved it.

Around mile 23ish I had a thought, a not so good thought. Really. I was done. I was running a 4+ hour marathon and tired. I was done. I wanted to be done. How in the world can I ever run a sub 3:30?!? I must be out of my mind. If I can't comfortably run a 4+ hour without feeling like I'm dying what makes me think I can do it 30-40 minutes faster? Man, I hate those gremlins.

Shortly after that we hit the nice inclining downhill that we'd run up before. It was nice to have it on the finishing miles. We hit some good paces here. I think we were both ready to be done. I didn't know if QP was a push or pull runner, but I like to be pulled, so I stayed just in front of her. Giving her that pull to the finish. Then...my VERY favorite part of the race. The last 1/2 mile or so to the finish is a downhill push...like REAL downhill. Think of running down Veyo (with those familiar with SGM). Seriously, right into the finish line! I LOVED it. You get get a good strong, fast finish effortlessly. Totally effortlessly! I now wish every race ended like this. Made those uphill miles totally worth it.

Check out a VIDEO of our finish! 

Official finish time was 4:08:12. Just after crossing I saw JT chatting with his wife. He'd finished just a couple minutes in front of us. If it weren't for our pop stops we totally would've caught him. Dang, oh well...next time :) What an amazing race! Everyone finished well and strong and it was just amazing! A perfect morning and a PR for JT and QP! This made it all worth for me. I had a wonderful morning and couldn't complain about a thing. Richmond really puts on a good race! Oh, well, they could've had oranges and chocolate milk at the finish - that is what I would change.

We grabbed our bag, which again was more organized on UPS trucks than I have EVER seen before -took about 2 seconds (literally) to get my bag and it was close to the finish and easy to find. Grabbed a couple smoothies and waited for Terri to come in. I think she came in around 5:20ish. Great time to say good byes to JT and his wife (who were heading right home) and stretch a little. Terri had a shoe full of blood when she finished and got taken to the med tent, but she finished!! You'll have to read her blog as to why/how this was SUCH a feat for her. I was SO proud of her!!

After the race we went to Hardees (Carls Jr here in UT) and QP had been training for and waiting for her Steakhouse Thickburger (fried onions, blue cheese, A1, bacon). Oh man, it was SO good!! I was still occasionally shivering uncontrollably from cooling down, so I had kept my silver cape on to stay warm. I didn't realize it until we'd already gotten inside the restaurant. So, I struck a super-hero pose for QP to take a picture of the crazy lady in the cape :)

 again, sorry...can't figure out how to get it to flip. It really is saved the right way!

The hotel had kicked us out and wouldn't give us late check out or another day (without doubling the price) so we'd found a new hotel and after our burgers we enjoyed a tepid hot tub that helped us get a good stretch out, then some good Dairy Queen to top it all off. Slept very well that night! I was tired and stiff and was afraid of the next day, but when I did wake up to go down to breakfast I got about 3 or 4 stairs down before I realized it was supposed to hurt! YAY!  I don't know what I did, but I really felt pretty good. Especially after SGM and Halloween Half!

We drove home and went on a nice evening walk before dinner. I was treated to the most beautiful sunset I have seen in a LONG time. It just kept changing and getting better. Man, it sure is beautiful back there. I did miss watching the sun set behind the mountains though :)

A perfect weekend with QP and family! It was nice to not be responsible for another human being (my kids) and to spend some good time with my sister. Grandpa was still doing well, so well, infact, that they were considering transferring him back to the rest home instead of keeping him at the hospital. We were just thankful for the tender mercy of being able to have our weekend together.

TT: 4:08:12 AP:  9:24 splits: 9:41, 9:41, 9:38, 9:20, 9:31, 9:47, 8:36, 9:05, 9:00, 9:19, 9:35, 9:29, 9:26,  8:57, 9:10, 9:25, 9:38, 9:24, 9:56, 9:13, 9:23, 9:18, 11:34 (3 min pop stop), 9:22, 9:11, 8:36, 7:10 (last .38 I recorded on the garmin) Awesome fast finish! yeah, we rock :)

A beautiful walk along the Cape Fear River trail! 5.0 miles of beautiful heaven. Seriously. TALL trees, with leaves all brilliant colors floating down around us. Slow enough I could catch some of them. Perfect marathon recovery workout! QP's husband took his ruck sack - 60+ pounds of rocks in a backpack, and walked 6 miles - faster than we wanted to keep up. Holy Moly!

Oh, and my race report from Saturday is up. If you can't sleep, or have a good 20 minutes feel free to read - or just browse the fun pictures :)

EARLY flight out, not early enough to miss a Waffle House breakfast, but still too early to get up and do anything first :) 7 hours of travel later - I was home! No one but my husband was happy to see me.

don't forget to check out the race report from Saturday!

Since I've been feeling pretty good after this marathon I decided I wanted to run a few this morning. Man, did it feel good! Legs weren't too heavy either, so since I'd been good and made a daycare reservation yesterday when I got off the plane I headed over to the TM.

7.0 miles in 58:40 AP: 8:22 (.5% incline) started @ 8:34, mile 2.6 went to 8:27, mile 4.3 went to 8:20, mile 6.0 went to MP 7:47 then at 6.5 7:40, then progressive fast finish the last quarter mile finishing the last mile in 7:40 TT.

Masters swim class. Worked on speed 50's (easy, moderate, hard, sprint - repeat). I was impressed that I could do one in 49 seconds. Last summer I could do 50 sec 50's with bye-wing in the pool when I had fins on. Nice to see improvement!

Race report from Saturday is up - if you've got some time to burn :)

Trying to hit 40 miles in 4 days this week is going to be a challenge, but I guess it's do or die time. No more messin' around; this ain't no kids game.

5 miles to start - TT: 41:03; AP:  8:13 - started at 8:27, 1.75 went to 8:20, 3.3 went to 8:13, mile 5 was the finishing MP mile started at 7:47, then at .3 went progressive every tenth to finish at 6:58 (7:30 TT).

Did a short, good arms set 3X for about 20 min and said hello to Kelli. Missed my TM buddy today!

5 more miles to finish the day - 41:00 AP: 8:12 (just enough faster to round down!) Again started at 8:27, at 2.0 went to 8:20, 3.0 @ 8:13, last mile I decided to hit at a 7:30 since it was the AP of my last set; made it to 4.75 then went progressive every .05 to finish at 6:58 again (7:27 TT).

Good workout for the morning hustle and bustle. I'm really going to get my butt out of bed tomorrow and run. The TM is getting SOOOOOOO boring.

*oh, all 10 miles at .5% incline - with NO cheating :)

I actually got up and ran outside this morning - I forgot how much I love the wind, and running uphill into it! 6 miles on the ol' route, good to be out and see an amazing sunrise behind Timpanogos. No ipod, just me and the street with a beautiful natural cinema show unfolding before me - perfection.

AP: 8:41 splits: 8:38, 8:42, 9:04, 9:14, 8:55, 7:34 - I'm kind of proud of my 9:04 and 9:14, those were 2 miles of rough uphill into nasty wind. I know my pace isn't all that impressive, but I felt comfortable and pushed those miles. Didn't look at the garmin until I was finished, 7:34 was a nice easy downhill flight :)

Lucy got a run around the hood afterward (I was on the bike and she runs - short and sweet!), kids got off to school then I went to the gym to finish off miles. I didn't want to get up early enough to do them all outside :)

4.0 on the TM, TT: 33:08 AP: 8:17 at .5% incline. Started at 8:27, mile 3 @8:20, mile 4 @7:47 with progressive finish last quarter.

Did my 60/60/60 planks with 20 pushups between sets (just the girly ones) 3X then stretched and I was out of there with only a one hour charge in the nursery - awesome.

Anyone running 13ish tomorrow I could tag along? I will only run in the snow with company, in case I fall and kill myself :)

Thirteen fabulous miles in the winter wonderland! Loved it. I just wish that they would plow a few inches past the white line. It was all frozen slush rocks, not soft snow :( I did a lot of sidewalk running to escape certain death on the roads, but then the hole in the heel of my mizunos (they have a horseshoe shape on the heel, not a real hole to the inside) would fill with snow and I'd be running on my toes. Crazy. Still loved being out on the road! Sleep in and still run, yup the only good thing about winter.

Best part was about 1/4 mile away from home I was trying to move to the side of the road and went a little too far into the gutter/edge - stepped in a hole of icy water up to my ankles. BRRRRR! All the cars driving down the street got a crazy dance out of me as I tried to run/jump/flail onto dry ground. Good thing I was almost home - and wore old shoes, actually they were the mud ones from 2 weeks ago with Smooth, so I guess they needed the bath :)

Good times out on the road, I forget how much I love the hills out here...just plain forget (insert sarcasm font).

TT: 1:58:35 AP: 8:54 (not all that fabulous, but I'm going to blame the snow. Plus I was just out enjoying it. I honestly didn't care about pace! Especially since my slowest mile was downhill, but in the snow packed sidewalk, I think I have a right to blame the snow and slush rocks :) ) Splits: 8:52, 8:40, 8:35, 8:44, 9:08, 9:22, 8:21, 8:50, 8:54, 9:17, 8:50, 9:13, 9:06, 8:38 - last .3

Traditional 6 mile loop; Mirabella up. Nice to get out and on the road - especially with company!

COME ONE COME ALL - Black Friday run. Lehi 10AM. Donuts, chocolate milk, me and my favorite Pirate! Run as much or as few as needed to work off what you ate the day before, so we will be running all day :)

It's a Dekker girls sale: For a limited time there will be buy one get one free Dekker girl workout opportunity. Running shoes and a good appetite are required. And the shoes are actually optional.

From home to the Pumpkin run route then a short cut home to avoid the big hill back up to the park. I love being able to get out early, have a running partner and avoid daycare costs at the gym. I think QP needs to move here...  :)

Afterward I did the shred at home and then 3X 60/60/60 planks with 20 push ups between each set. Never mind the fact that a 17 month old was crawling on my back and under/around me the whole time.

Don't forget and spread the word!! Black Friday run, Lehi JRP 1500 N, 10AM.

It's a Dekker girls sale: For a limited time there will be buy one get one free Dekker girl workout opportunity. Running shoes and a good appetite are required. And the shoes are actually optional.

6.3 miles up on the high country loop - hills galore. Now I remember why I don't like that loop :) but, anything to entertain visitors! The last mile home was nice, especially getting our own little Thanksgiving day parade. Check out QP's blog for pics.

Don't forget and spread the word!! Black Friday run, Lehi JRP 1500 N, 10AM. I will have good food and hot chocolate afterward too :)

It's a Dekker girls sale: For a limited time there will be buy one get one free Dekker girl workout opportunity. Running shoes and a good appetite are required. And the shoes are actually optional.

Since I had QP and JT in town for the holiday I drug them to the Turkey Trot. When my daughter saw me signing up she said she wanted to come - perfect! and it was :)

We parked at Leslie's house and got to walk over with her while she started her early walking of the course. She is SO wonderful and I love that lady so much! It was nice to visit with her for a bit and catch up. We picked up our packets and had enough time to take them back to the car and still make a potty stop before start time. Like I said - perfect!

 Me, JT, Lauren and QP in the warm gym waiting for the start.

As we walked out to line up what did I see?!? ALLIE!! Standing at the front of the mat looking all focused and ready to win. So, I ran up to her and gave her an unexpected (and possibly unwanted) hug and threatened to hang out with her at the front and try to win :) But, seeing as that wasn't a possibility, I just threatened her if she didn't win and went back with QP, JT and Lauren to the back of the crowd. We did lose Lauren for a few minutes, but I stood on a light pole and she found us. whew.

They started some fun music and we were just about ready. So, what do I do? I start dancing and prancing - and fall off a 2 inch curb and twist my ankle. Fell down on my butt to hopefully not continue to cause damage and felt a nice little pop in my ankle. Crap. Nice. Really?!? Whatever. I tried to walk it off as the race was starting and I could barely put weight on it. At this point we are moving with the 2000 other people toward the start line and I'm just cussing myself. By the time we get there, I decide to just go for it. I cross the mat and take off. I felt the ankle for the first few steps, but then adrenaline took over and it was out of my mind completely for the next 3 miles.

What wasn't out of my mind was that there were WAY too many people to try and run fast at the back of the crowd. Couldn't get through and looking at my garmin there was over 1:30 that I was running slower than an 8mm (closer to a 10) as I tried to weave/push/elbow/cuss my way through the crowd. That is the bad thing about starting at the back. There was one big mess to get through and I got on the sidewalk and just went for it. Then we all funneled into the finish line (which is about 1/4 mile away from the start, but on the course) and I nearly came to a dead stop here and I could NOT move. Then I see JT to my right getting through. What the heck? Out of my way people! I got through the mess and got back on the sidewalk and just weaved around the others there until it looked clear enough to hop back on the road. Hardly noticed the first hard hill thanks to the crowd - good thing about starting at the back.

I was pushing myself and trying to remember it was just 1.5 miles of uphill and then just one short uphill on the home stretch. C'mon girl, you can do this! I wanted a 22:XX min time, this is a rough course with 432 ft elevation gain (as per Cottonwood Heights) over the course on an out and back, so definitely not PR course, but one to really show your guts. The last steep uphill turning onto a neighborhood street I started losing it, then pulled myself back in and passed a few more people. This was the only other time in the race (other than the beginning crowd malfunction) that I hit over an 8mm pace.

When we hit the turn that finally revealed the downhill I was relieved, but tried to keep pushing myself. I don't think I do push myself on the downhill as much as I should, this is something I think I could work on: Keeping my downhill effort consistent with my uphill effort and not thinking "yay! I get a break." and fall into an easier stride.

There was one turn on the finishing mile that put you right into a head wind and then your last uphill climb, and it is a doozy. But, I powered through it. I knew the downhill stretch to the finish was on the other side. I only got passed once the entire race, and it was just before that turn - by a guy with a jogging stroller, crap. Oh well, that is another good thing about starting in the back - lots of people to pass! :)

The downhill I tried to just let go, but I still wasn't equal effort to the uphill, but maybe I shouldn't be. I felt like I was done - 5K's make me crazy I don't like running so fast and then being done so fast. I'm definitely more suited to endurance. I tried to stay strong and pass the last couple people on my radar, but it is hard when you know that chip time you are really in front of all the people a good minute in front of you - bad thing about starting at the back.

I saw that clock at 24:xx when I finished and was mad at myself. I really wanted that 22:xx; I knew we were behind on the clock, but I knew it wasn't 2 minutes worth. Then when I saw I was just over at 23:06 I was bummed. If it wasn't for the traffic jam at the start I could've hit the 22:xx. Oh well, there is always next year :)

JT finished close behind me and as I was walking back to get Lauren I saw QP finishing. Perfect! So, we waited for her then all 3 went back for Lauren. There are SO many little kids. She is 10, so in the 11 and under category and there were 70 girls!! Crazy! We only went back .2 until we saw her then ran her in. She saw me and said "no. go away." but with a smile on her face. I told her we were all here to run her in and she was a good sport about letting us embarrass her.  Later she told me she doesn't like that when I run with her I always talk to her and say how proud I am of her and that she is awesome and doing a good job. So, I can run with her, I just have to shut up next time :) How old is she again?!?

We walked back and waited for the raffle and results. The more I walked the tighter my ankle got and the more swollen it became. It is nice and swollen and I'll have a good bruise to show for it in the morning. Good thing I've got a roll of athletic tape and know how to tape up and ankle for tomorrow's run! No one won anything at the raffle :( not even an entry to the SLC half, which is what I wanted. I love it, but that race is SO expensive. Lauren finished 14th in her AG at 34:45. She looked at my placing before they announced it and I couldn't believe I'd taken 3rd in my AG! Wow, there are so many fast people at this race I've never placed before and didn't think it would happen with my slow time this year, but hey - I'll take it!! They give ribbons 5 deep and I was SO excited when they called QP as 5th in her AG and so we both got our ribbons!! No turkeys or pies at this race, not even medals - just ribbons, but I'm proud of it :)

Sorry the pic is blurry, but you can't be picky when asking strangers to take your picture with a camera phone! Sister winners with their ribbons!

A wonderful morning with great company, and as always a proud mama to watch my girl that won't run with me finish a race and feel good about herself. I love that girl! I couldn't even run 1/4 mile to the school without stopping when I was her age and she is already kickin' it in 5K's and a great swimmer! I guess I should shut up about it now, so I don't embarrass her.

AP: 7:22 (7:26 according to the race time, my garmin has it at 3.14, but I did SO much weaving this doesn't surprise me). Splits: 7:43, 7:25, 7:11, 5:58 (last .14) I love the progressive run and the fast finish! I'm still kicking myself about that first mile and all the stopping. whatever, I'm over it.

Best run of the season! Had a great crowd show up for the 2 for 1 sale on the Dekker girls :) I love having a good excuse to do a running party. Kelli, Chad, Annette (my SIL), Steam8, Catherine, Eric, Elliot (the cutest one there), Allie, Smooth, Wendy, QP and I all showed up with the promise of good conversation, running and most importantly food! :)

We ran South on the JRP to the lake, around the dirt loop and back. The cutest running family turned around at mile 3ish, and a few others around 4.5 and 5, but QP, Kelli, Annette, Chad and I all made the full loop which put us at 11.25 back to the cars. Well, Chad dropped off at home (good thing too, if his knee hurts after another run with me I'm going to know for sure that I am just BAD luck for him and won't ever run with him again!!) but he joined us (showered and warm -jerk!) for the good food afterward to pick up his car. We also got to meet his lovely wife and cute as a button little girl!! 

The weather was just perfect! Couldn't have ordered a better November running day and visiting with hot cocoa (and whipped cream of course!), donuts, oranges and juice afterward was obviously the best part of the run. Chad's daughter was told that this is why daddy runs, so that he can have a donut party and didn't she want to start running now? Gotta get those recruits young!

Eventually we all got cold and full and headed off, but I had such a great morning!! It is definitely a run that I will enjoy for years to come - memories are the best. A big thank you to everyone who made the effort to come and make this run SO amazing for me and QP. I really can't thank my amazing running friends enough!! I know there were lots of others that wanted to come as well, so we will definitely make sure you are there next time so you can enjoy all the fun!

QP got some pics, but I didn't get any :( You'll have to check out her blog soon to see if they get posted.

AP: 8:51 splits: 9:20, 9:02, 9:00, 8:37, 8:55, 9:14, 8:50, 8:42, 8:45, 8:26, 8:42, 8:21 (last .25) I must say these splits and especially the finishing ones. I was running with QP and the elevation change isn't all that easy to take, but she was busting out some speedy miles for the finishing of a long run and a long week. I checked our AP about 2 miles out from the finish and we were at an 8:57, so we pulled the average down quite a bit to the finish. If you know me, you know how much I love a fast finish :)

Early morning trip to the airport :( just lost my running buddy. She thinks she has to go home to her family and job or something crazy like that!

Came home and slept and since I had no where to be until 3PM I asked Kelli if I could tag along with her and Scott. Luckily they didn't want to leave until 10AM to let it warm up a bit. YAY! I got some sleep and felt great. Chilly to start, but I was actually pretty comfortable once we got going. I met them about 2 miles from their house and just a mile down from mine. I thought I was being clever cutting out the uphill at the start - I would regret this!

We ran out to the lake around and back. Thanks to Kelli I now know where the hidden public bathroom and water fountain are - YES! She knows all the good stops. Scott was the best body guard on the run and always telling us when to cross, when big trucks were coming (when we had to run on the R side of the road) and then pulling me up the hills. I miss running with those guys. Great company and good miles!

When we got back to the point we met and I went home I now had another .70 climb UPHILL and they got to turn and go 1.8 downhill home. Shoot. Should've driven to their house and taken the 2 extra miles. I hate having to always finish uphill to my house.

Had a great run and the ankle is holding up well. Seriously, a couple aleve and some good sleep cure all. Thanks Kelli and Scott for letting me tag along!! Another perfect run.

AP: 8:41 splits: 8:38, 8:38, 8:33, 8:31, 8:27, 8:43, 8:50, 8:39, 8:50, 8:48, 8:57, 8:30, 8:43, 8:50, 7:13 (last .10) I really need to run with Kelli more. Seriously. NO paces over 9mm - even on my hill of despair home without her I kept it at 8:50. I like these splits :)

Forgot to make a daycare reservation - crap. So, I set the alarm for an early run, but then figured I would call. If they had room I'd go back to sleep and do my run at the gym and get to do my swim class. I missed it last week! Well, they had room. So, I got my cake and ate it too! Except, then I got there. 

I usually only make a reservation for 9, because 10 never fills up and I just add it on when I drop the kids off. Except today 10 was full :( I could only do the one hour and this meant I would miss swim class. CRAP! Really?!? If I was only going to get to run for an hour I would've done it early this morning and not paid for daycare to run on the TM. Poop. Oh well. On the way out I told my swim teacher why I wasn't coming and she said she would be swimming tomorrow so I could workout with her. Awesome. Great compromise.

I did 6 miles on the TM in 49:30 AP: 8:15 - miles until 4.25 were all at 8:20 .5% incline. Then until mile 5 I went 8:13. Final mile started at 7:57 @ 5.5 went to 7:47 then progressive every .05 on the last quarter to the finish to top out at 7:19mm. Cooled down walking for 3 minutes.

Came home and did the shred L3, since I'll be missing weights tomorrow so I can swim. Lots of planks on that one, so I didn't do my 60/60/60 planks and push-ups at the end. I'll have to find a way to throw them in tomorrow.

Sure miss my morning running partner. So much easier to get out and run with someone else.

Bacon day messed up all my plans. Yes, bacon day. My husband and his co-workers frequently do bacon day. They buy POUNDS of butcher bacon and bring it to our house (closest to work) and cook it up for lunch - and they (all 5 or 6 of them) eat it all. Crazy I tell you! So, I played hostess to a smokey bacon filled house of computer nerds instead of getting a nap and reading my book this afternoon. Oh well, I guess there is always tomorrow.

6 on the TM at the gym. Took 30 seconds longer than yesterday. TT: 50:05, AP: 8:20. Started at 8:27 - lungs feel tight from this nice cold I'm fighting, so I wanted to keep it easier. At 3.5 miles went to 8:20, then at 5 miles did MP (7:53) until 5.5 then 7:47 till the last quarter and went progressive to finish at 7:03mm.

Went to the pool and swam with the Masters swim coach. Good times. Warm-up, pulls, kicks, then I did 3X50's easy, med, fast (1:00, :55, :50) repeated twice. 400M to cool down then daycare time was up.

Good workout for a Tuesday. Can't wait to swim again tomorrow. There is something just relaxing about floating along in the water. I'd like to get out early tomorrow to run, but since I didn't get my nap today I might be too tired :)

Every excuse in the book was with me this morning. I really just wanted to grab my book and hit the elliptical. But, then I realized my tight, achy ankle, upset stomach, sore throat, achy muscles, head ache and overall fatigue were just those little gremlins telling me that I can't do what I want to do. I am stronger than they are, I am.

Decided to give myself a little break and do only 15 repeats instead of 20. This would give me 6 miles (with a cool down) and not pushing to 7. I'd still do my speed workout and give my body a little break as well. I am truly getting sick, or am sick, but I will fight this thing tooth and nail! My ankle hurts as well and now has a nice purple bruise the length of the outside of my foot (about 5 inches around the metatarsal area, just above the 'fat pad' line to the sole of the foot), but it was the inside part of the ankle that felt tight this morning. Blech, I'm SO done with all of this!!

6 miles on the TM - 10 min warm-up at 8:34; 1 min on (6:11 -9.7mph)/ 1 min off (9:31 -6.3mph) repeated 15X (30 min). I had about 7 min of cool down afterward that I ran progressive starting at 8:57 and finishing at 8:00. TT: 47:06 AP: 7:50. My AP before the cool down was 7:43, but I tell you - that last sprint just about killed me. I was seriously dizzy and exhausted. I was done and had to talk myself into each and every one of the last 5 sprints! I was SO glad it was done. I needed a nice, easy cool down.

Finished off with Masters swim class. After warm-up did 50's progressive (1:00, :55, :50) - 3 sets; 2 of my 50 second laps I was able to hit in 48! Then we did pulls 200's - my goal was 3:30, did a 3:45 and 3:38. Not too shabby - especially today! Then I worked on some bilateral breathing drills and then daycare time was up and I was out of there.

I'm exhausted today. Just exhausted. Falling asleep typing this, but have a little buddy here waiting for me to play a game with him. Maybe I'll convince him to take a nap with me for the next game :)

Oh, and yes - the house still smells like bacon.