Catch me if you can

I had a great run this morning.  I wanted to sleep in a little, so I didn't run with Lisa.  I ran on the trail.  It was a little windy but other than that perfect running weather.  My splits were 8:39, 7:58, 7:50, 7:44, 7:49, 7:36, and 7:29.  Average pace 7:53.   This was basically a tempo run for me.

Ogden marathon is in 2 weeks.  I have no idea what to expect.  I've averaged 40-50 miles a week for the last 6 months, but most of those miles have been slow.  I haven't run any hills up or down and I've had very few runs over 17 miles.  So I'm thinking of about running the first half at an 9:00 average pace and then just seeing how I feel after that.  I would actually be happy with anything under 4 hours at this point.

The run started at Riverton High School.  I got there 20 minutes early and ran 2 easy before 7:00.  The group was small today.  There was Peggy, Cheris, Andy, Aaron and me.  I ran with Peggy and Cheris for a few miles.  I was afraid the pace was a little fast for me and I wouldn't be able to finish strong so I told them to go ahead.  They never got too far ahead and I ended up catching up to them on the Bangerter overpass at 9800.  I ran with them for another mile until we got to the Holiday gas station and I had to make a stop.  They kept going so I was on my own again.  As much as I hate running by myself, it's good for me to be able to run my own pace.  They came back for me at 11800 S. and the 5 of us finished the last two miles together.  It was a tough run but I felt really good. 

My splits were: 9:48, 9:06, 8:20, 8:09, 8:14, 7:40, 8:25, 8:01, 7:46, 7:34, 7:43, and 7:39.  Avg pace 8:13.

5.5 at home and 3 at work (ES) 

Met the group at Bingham.  I didn't make it to the full early miles, but I did get in 1.5.  We warmed up on the track for about a mile.  Then we headed South of the school and did several 30 second and one minute speed intervals.  Then we headed back to the track where we did 4 laps of 200 fast and 200 recover.  Then we finished off with the fast guys running a 300 and trying to catch those of us running a 200.  They did catch us by the way.  Cheryl is great.  We all love her workouts.  She has a great plan for us for St. George.

I came home and ran another 3 miles with Taylor.  My legs get so stiff when I break up my runs like this.  No work today.

3 mile loop at work.  Average pace 8:52

I met the group at the church on 10200 S. and 4000 W. Greg was in charge.  We did hill repeats on the big hill West of the church.  The plan was to get faster each time we went up and recover down.  I'm really unsure of my pace and distance.  I forgot to start my Garmin.  I was there for 75 minutes. 

Today was my Friday to work.  I ran from work to the trail.  I wanted to test out the 1.5 mile PT on the trail.  I didn't run it all out but still managed to run it in 11:40.  It was a nice morning to run.  Average pace 8:30.   

Met the group at Riverton Park.  We ran the 10k course, then ran down onto the trail for a couple of miles and turned around.  My splits were 9:42, 8:41, 8:19, 8:25, 8:03, 7:52, 8:30, 8:25, 7:54, 8:16, and a cool down for the last .33.  Average pace 8:26.  The pace felt pretty good.  I was able to talk the whole time.  

I ran a few miles on the trail and the rest around work.  I wanted a few faster paced miles today.  My shins and knees are hurting a bit.  I hope this goes away.  I also planted flowers at work today.  My back is a little sore from that.  My splits were 9:10, 7:54, 7:57, 7:51, 8:29 and 8:13 pace for the last .5.  Average 8:17.  Rest and easy recovery runs until Ogden.

I'm tapering and I should feel great, but no I do not.  I planned on running 4 miles but I called it quits at 2.5.  Just felt yucky. 

Another day of lead legs and just not feeling overly great on the run.  I ran 3 slow miles.  Average pace 9:05.

I really hadn't put in the training I should've for this race, so I didn't have very high expectations.  This ended up being a really enjoyable race. 

The weather was perfect.  I couldn't have asked for it to be any better.  I wanted to finish in under 4 hours.  I probably could've finished 5-10 minutes faster, but I wanted this to be a good experience and it was.

When the gun went off, I was stuck behind the 5 1/2 hour group.  It took awhile to break through the crowds.  At mile 5 I caught up to the 3:45 pacer.  Then I took a bathroom break and lost them.  I caught up to the 3:45 pacer again at mile 10 right before I took my second bathroom break.  I didn't see that group again.  I had one more POP stop at mile 14, then I was good for the rest of the race.  I tried to just really take in the scenery and enjoy the race.  It is seriously the most beautiful place to run. 

I walked a lot.  I would spint for several minutes, then walk for 20-30 seconds.  I don't know why I do that.  I know it's all mental.  It really was nice to feel so good after the race. 

My splits from my garmin (which were off from the mile markers) were: 9:02, 8:16, 8:02, 7:57, 8:05, 9:41(POP), 8:08, 8:01, 8:26, 8:23, 10:59(POP), 8:41, 8:44, 9:25, 11:11(POP), 8:53, 8:45, 8:53, 8:40, 8:51, 9:12, 8:28, 8:43, 9:15, 9:30, 9:46, and 9:02(for the last .43).

I drank at every aid station.  I had a GU at miles 5, 11, 17 and 23.

3 easy miles at work.

3 easy miles at work. Legs still a little heavy from the marathon, but no soreness.

I did a workout at work today.  We did 6 different exercises for 3 minutes each.  We did push-ups, pull-ups, box jumps, burpees, lunges and thrashers.  I'm so out of shape.  I really want to get stronger. 

4 very slow miles on the trail.  My body is so sore. 

I met Angela, Brittanee, Jeff and Jeff's friend for a trail run.  We started at Angela's house and got on the trail across from the equestrian park.  We did an out 7 miles and back.  I'm way cautious on the rocky parts and that really slows me down.  It was a lot of fun and hopefully I can get a little faster.  I love running with my sister.  I took some ibuprofen before the run to help with the soreness from Thursdays workout.  It helped, but caused me to have a pretty bad stomach ache later.     

I can't really call this a run.  I ended up walking 90% of it with some pathetic jogging here and there.  My body hurt and my sinus cold was in full force.  I was determined to get out.  It took me 1:27 minutes.

I was so looking forward to running with the group.  I found out late the night before that someone at work was sick and I had to be there early.  Very disappointed!

I started at work, ran to down to the trail until I hit 4.5 miles and turned around.  Avg pace 9:12.

I was a few minutes late to meet the group at SJ park.  I ran up to the top of Rustic Roads and back for an easy 2 miles.  Greg was in charge.  After a warm up, we did a little thing were we ran single file and the person in back has to sprint to the front.  Then we did 4 hill sprints on Rustic with a recovery down.  Then we ran easy to the school followed by a fast 2 miles back to the cars.  I went to work and ran a few more miles until I hit a little over 10.  It was long day and I felt pretty tired.

I met Angela and Brittanee at Angela's house to run the Bonneville Shoreline Trail again.  Just like last week, we ran the .7 miles uphill to the trailhead accross from the equestrian park in Draper.  I felt pretty good for the first 6 miles where came out by the church on Wasatch.  Then we ran 2 miles North on Wasatch until we hit 8 miles and turned around.  It was at about that point when I started hating it.  I just felt exhausted.  Once we got back on the trail I was ready to be done.  Brittanee had decided to turn around about 2 miles into the run.  Poor Angela had to keep coming back to me to make sure I was ok.  She is an awesome trail runner.  I really hope I'll be able to keep up with her soon.  It took me close to 3 hours to finish.  I swear it felt harder than the marathon 2 weeks ago.

I need to remember how crappy I felt today and eat better the day before next time.  I ate very little yesterday and when I woke up hungry this morning I knew that was a mistake.

Trail running is tough!!!  I have so much respect for people who race on the trails. 

6 very slow miles before work.  Avg pace 9:49.

I met the BBKs at Bingham.  I didn't make it to the early miles thinking I would run more miles after but that didn't happen.

Cheryl was in charge and I always love her workouts.  We started out doing a 3 mile progressive run.  Those miles were 8:46, 7:55, and 7:30.  Then we regrouped and ran over to a neighborhood to the West since the track was locked.  We did some fast repeats around the square with recovery between.  Then we ran another mile and finished back at the school.  It was nice to finally feel like I could run some faster times today.  My legs have been pretty tired the past few weeks.  The final three miles were 8:10, 7:28, and 8:22. 

I had the day off work.  It was fun visiting family.

6 easy miles from work to the trail and back.

No running today.

3 easy miles before work.

I really liked this course.  Other than the nasty headwind and having to go to the bathroom twice, I had a good day.  I was excited to run with my sister.  We stayed together until I had to make my first bathroom stop right after mile 4.  I made a second bathroom stop at mile 8.  The last 3 miles I started picking girls to pass.  That last girl I passed we were in a sprint to the finish and I barely beat her.  That was fun.  After the race, my sister and I compared our mile splits.  They were very close other than the two miles I stopped.  I need to get faster at stopping.  She finished 2 minutes ahead of me.

My splits were: 7:41, 7:31, 7:50, 7:50, 9:00 (bathroom stop), 7:35, 7:43, 9:48(2nd bathroom stop that took way too long), 7:35, 7:50, 8:02, 7:52, 7:55, and a 6:43 pace for the finish.

6 miles on the treadmill

I ran on the trail and at work.  Average pace 8:40.

I met the group at the trail at 9800 South.  I ran easy for the first 3 miles.  Then we did 2 minutes fast 2 minutes slow.  I had to leave early to get to work so I didn't get to do the full workout.  Average pace 8:56.

I slept in a little today.  I started at the trail by the pool.  I ran south to the end of the trail and back.  Average pace 9:40.

I met Cheris at CR Hamilton park.  The plan was 10 faster miles in place of a longer run.  I got an upset stomach and after a slow couples miles decided to be done at 9.  Average pace 8:34.

5 miles on the treadmill before work.  30 minutes on the upright bike at work.

5 miles on the treadmill before work.  At work I did the rowing machine for 10 minutes and rode the upright bike for 20 minutes.

4 miles on the treadmill before work and 3 miles outside at work.

7 miles with Lisa.  I stopped at the gas station at about 4.5 miles and Lisa continued on.  I ran into the dad of one of Taylor's friends.  We ran together for a little bit. 

Today I ran the Bonneville Shoreline trail again.  And once again it kicked my butt.  I ran the first 5 or 6 miles with Angela, Brooke and Brooke's friend.  I do fine until I get to the rocky parts, then I turn into such a chicken.  I'm so afraid of falling that I really hold myself back.  Angela wanted 18 miles today and I only wanted 14.  I ran on Wasatch Blvd for a little bit then turned around and ran by myself the rest of the way.  I accidentally stopped my watch so I don't know the exact time, but it took about 2.5 hours.

5 miles on the trail and 3 miles around work.  Average pace 8:43.

Austin left for New York this morning.  The group was meeting too far away for me to see him off and still make it, so I ran on my own.  I did the SJ Soccer Fields loop twice for 6 miles.  It was very windy.  I startled two huge dogs that didn't hear me coming because of the wind.  It's a good thing the owner had a good grip on them, because they were ready to attack me.  I got to work and ran another 4 miles.  I made it up to 1300 W. and back..

Average pace 9:01

The weather was perfect this morning.  It was only about 59 degrees.  I could have run all day.  I started with 3 miles with Taylor.  Then I ran another mile on my own.  I got to work and ran another 3 miles.  I felt great.  Average pace 8:25.

I met the BBK's at O'Roi Hardy park.  I thought I would be running a 5k at 7:00 at work, so I didn't want to push it too hard.  I was able to run with Kelli for a little bit which I loved.  I tried to sneak off the trail to find a bathroom and almost ran right into a skunk.  I won't be doing that again.  I ended up with 5.5 miles - average pace 8:42. 

I made it to work just in time to run with the group there.  We ended up not doing the 5k but it was still a good run.  We ran 1.5 miles to the trail then a hard one mile to 10600.  We regrouped and ran an easy pace up by the dealership and then a hard sprint back uphill to work.  It was fun.  Average pace 8:25.

3 easy miles with Taylor.  My stomach was not happy.

I ran the BST again with Angela and Brooke.  I think the trail running is finally starting to get a little easier.  I've know for the past few weeks that it was just a matter of time before I fell, and today was the day.  I landed hard on my palms, my left knee and my left shoulder.  I'm sure that will be the first of many falls this summer.  Average pace was under 11 mm.  I'm happy with that. 

I ran 4.5 miles on the treadmill at home.  I was the early shift at work.  Then at work I did the bike for 20 minutes and 1 more mile on the treadmill.

I'm not happy at all with how I ran today.  For some reason I just think I should be able to run faster than I really can.  I warmed up for about a mile before the race with Taylor.  She was running the 5k.  Michelle C. came and ran the race with me.  The pace was really easy for her and so I tried to let her do all the talking.  

The first two miles I went out too fast.  Shortly after that I was ready to be done.  Just after mile 3 one of my friends yelled that I was the 5th girl.  Then I started taking lots of walk breaks and kept getting passed.  I didn't stop at the 5 mile water stop.  I decided to just suck it up and get this thing over with.  I felt like at least I finished strong.  I am running the South Jordan 1/2 marathon in 3 days.  I think knowing that was coming up I gave myself an excuse to not push as much as I should have.  I did have stomach issues as well.  It was fun getting to hang out with everyone from the running group. My splits were 7:31, 7:15, 8:04, 8:49, 8:14, 7:28 and 6:48 pace for the .2.  Average 7:50.

Taylor did great and took 2nd place with a time of 21:05.  

I met Lisa at the school.  My legs were tired and my stomach was upset so I cut the run short.

Another disappointing race for me.  I think I'm a little burnt out and need more sleep.  This course has a lot of uphill.  Lisa ran with me for the first 8 or 9 miles then I told her to leave me.  I followed a guy in bright orange shoes on a wrong turn.  I didn't think he was going the right way, but I followed him anyway.  That cost us at least a minute.  My splits from my Garmin were 8:32, 8:24, 8:01, 8:17, 9:02, 8:07, 8:22, 8:11, 8:05, 8:46, 7:56, 8:22, 7:48, and 7:42 pace for the last .33 (I'm guessing the extra .23 was from the wrong turn).  Average pace 8:18

The funniest part of this race was during the awards.  My friend Michelle Campbell did awesome.  She was the overall female winner with a time of 1:32.  Anyway, she is also in my age group.  They tried to give her the medal for being 1st in our age group.  She told them no they needed to take her out and give it to the next person which was me.  They came up to her after and told her there were only 3 ladies in our age group and so there wasn't anyone to give the 3rd place medal to.  I just thought that was so funny.  

Easy 3 before work. 

Met the BBK's at Bingham.  It was just Lisa and me for the the early miles.  Cheryl was in charge of the main workout.  Then I ran three more miles at work.  I was getting pretty light headed on the last 3 miles.  I need to remember to eat something on those longer runs. 

4 easy miles on the trail before work, then a weight circut at work.  My legs are so sore from the lunges!  Average pace 8:52.

I met the BBK's at Riverton HS.  I ran the early miles with Lisa and Peggy.  Our group was small today.  Greg, his brother, Lisa, Becky and I were the only ones who did the track work.  We did a 400 easy and 400 with slow curves and fast straights.  Then I ran an 800 at 75% (3:32), another a little faster (3:26) a 1200 (I can't remember the time), another 800 (3:19) another 800 (3:16) and finished with a fast 400.  Then a cool down.  Average pace 8:10 overall.     

My run today was a repeat of my run with Lisa on 7/5.  Not good.  I just need more sleep.

I met the group at Riverton HS.  We did a 10 mile loop.  I didn't have time to run the 5 mile loop after.  My family and I left for Las Vegas shortly after I got home.

I ran with Taylor in Long Beach.  We found a park with a trail around it.  There was a little lake in the middle.  It was nice.

No running but I was on my feet all day long at Disneyland.  That should count for something.

I met the BBK's at Bingham.  We didn't do speedwork today other than two hill repeats on Rustic Roads. 

I ran 6 with Lisa and another on my own.

I started at Kmart then ran out 1.5 and back on 1000 E. to get some flat road in.  Then I went out 6 and back on Wasatch Blvd.  I think I am in the worst shape I have been in the past 4 years of training for St. George. 

I went up with Angela and her friend Katie the night before and stayed in Springville.  It was nice being able to sleep in until 4:30 this year.  Everything ran smoothly this year.  It was so nice to have the race start on time.

I'm haven't put in the training that I had hoped to at this point, so I wasn't sure what to expect.  I started out with Lisa.  We stayed together for the first 3 miles, then I pulled ahead.  She passed me back several miles later.  I kept her in my sights until mile 10.  I had no choice but to stop at the Porta Potty at that aid station.  I came out and saw my sister running just ahead.

I caught up to her and asked her how she was doing.  She said she was dying.  She is awesome.  She broke her shoulder blade in a bike crash just 4 weeks before.  She couldn't run at all for 3 weeks.  She ended up finishing about a minute after me.  I was way happy for her to be running.

About the same time I starting running with Brian who runs with the BBK's sometimes.  My Expidition Relay team and his Relay team have fun giving each other crap about who's going to be faster each year.  I think it helped both of us to finish those last few miles strong.  In the end he did outsprint me to the finish. But, my chip time was faster. :)

I felt good about this race.  It makes me a little hopeful that I still have time to pull off a decent time at St. George.

My splits were: 7:31, 7:00, 7:04, 6:55, 7:15, 7:11, 7:42, 7:25, 7:28, 8:05, 8:45, 7:31, 7:17.

I went down Friday with Michelle and Katie.   Taylor's cross country meet got switched from Saturday to Friday in Cedar City.  I was grateful I was able to go and watch her race on our way to St. George.  Her race ended at 4:30.  We decided to avoid the crowds in St. George and we had an early dinner at the Pasta Factory in Cedar.  After dinner we went to the expo and then back to the condo for the night.  I took sleeping pill at 9:00 and by 10:00 I was bed.  I woke up at 1:30 when Katie got up to use the bathroom.  For the next 2 1/2 hours I was in and out of sleep. 

Michelle dropped us off at the buses at 5:00.  We met up with Cheris, Angela and a bunch of others and headed up.  Cheris and Angela went into the elite area to use the bathrooms.  I went with my neice Brittanee and her group and waited until it was time to get in the corrals. 

I lined up in front of the 3:45 pacer and Angela met me there.  Angela was hoping for a 3:30. I knew I was only in shape for a 3:35-3:40.  We wanted to run the first 5 miles a little slower.  I could tell Angela felt great and wanted to push the pace a little.  Those first miles felt harder than they should have so I kept holding back.  We stayed together until about mile 11.  Then we started leap frogging each other.  When I caught up to her at mile 20 it broke my heart to see her.  She was really struggling.  She ran Top of Utah just three weeks ealier and I don't think she had fully recovered.

My hip flexor hurt and I was tired but I just kept plugging away.  I ended up running even splits.  Not ideal, but I'm happy I didn't slow down more.  This was only my second marathon out of 15 that I didn't have to stop to use the bathroom.  It must be my lucky skirt.  I'll have to wear it more often.  :)))  I carried a little 10 ounce bottle with Gatorade until mile 7.  It was so nice to just be able to sip on that as I went.  I had Hammer gels at miles 5, 11, and 17.  I had 1/2 a Roctane Gu at 21 and the other half 23.  I didn't stop at any of the aid stations from 23 on.  It was too hard to start back up again.  For breakfast I had a white bagel, a banana, a Pop Tart and sipped on Gatorade.

My splits were:

8:36, 8:15, 7:50, 7:35, 7:48 (40:07)

7:47, 7:40, 8:46, 8:35, 8:23 (1:21:20)

9:15, 8:39, 8:18, 8:30, 8:03 (2:04:07)

8:01, 8:02, 8:15, 9:01, 8:01 (2:45:30)

7:40, 8:51, 8:33, 8:17, 8:45, 9:11 and 8:44 for the final .28 (I didn't run the tangents very well)

As for my training, I only did one 20 miler and I did very little training on hills.  Next year I will be more prepared.  :)

I can't thank Michelle Nelson enough for supporting me this weekend.  When Michelle M. and Lisa ended up injured, Michelle N. offered to go down with me.  She is the best friend I could ever ask for.  We had a great weekend.  (Even though we lost money in Mesquite and she got a speeding ticket on the way home).  It was so much fun to hang out with her. Thanks Shimelle!!!