Addicted to Running

I slept in then ran through Santa Clara and along the Parkway trail. Great run! I love running in the winter so I can sleep in.

Monday's are crazy so I usually get up early and run on the treadmill. I hate running in the dark by myself and monday evenings are too busy. So I turned on the t.v. and started up the treadmill. I had recorded some murder mystery movie on t.v. last night so I watched that while I ran. After a couple of miles I cranked up the speed then did a cool down mile.

After my morning run I felt great!

Stayed up to late on monday night so I didn't get up early. I had to finish working on the newsletter for Red Mountain Elementary then help out in my daughter's kindergarten class.

While my daughters were in their dance class I was able to go for a quick run.

I rode my stationary bike this morning for an hour and then did weights to strengthen my back, arms, legs.

Did Yasso 800's today with a recovery lap in between. I always have to force myself to do intervals but after the first couple I get in the groove. I always try to run each interval faster than the last one. Rewarded myself with a smoothie. It was a great run.

My legs were a bit sore from the hard work out on Thursday. I did cross training today. Rode my bike for an hour and did weights. Going to register for the Spectrum 10K today.

Can't wait for tomorrow. I'll probably do 13 miles again. Need to redo my playlist on my ipod shuffle. I hope it doesn't rain tomorrow.

Running isn't a form of exercise.. It is a way of life. :-)

Couldn't have asked for a better day. I felt great! Ran a route that I haven't done since I was training for the St. George marathon. At mile 3, I was wishing I had left my jacket at home because I was a little bit warm but otherwise my legs felt strong. I decided to run a little extra. It was one of those mornings where you feel like you can run forever and never get tired.

Had to run on the treadmill again because it was so windy when my husband got home from work. I was really looking forward to running outside again but that blasted wind had to blow. It was such a nice day earlier. I can handle rain, snow, cold, heat, but I absolutely hate running in the wind. Going to try for a tempo run tomorrow.

I did a 2 mile warm up then a 4 mile tempo. I tried to keep my pace between 7 & 7:30. Then I did a 2.25 mile cool down. It was a hard run but it felt good.

Last year I ran the Spectrum 10K in 47:34. I want to try for 45 minutes this year. By fastest time was in 2005 when I ran 46:09.

Are they going to do the same course as last year?

Mesquite is sponsoring a 10miler the week after the Spectrum 10K. I have run it twice and it is pretty fun.

Have a great day!

Rode my bike hard for an hour while I watched a rerun of Charmed on the t.v. in our garage then I did weights for 30 minutes.

Went to the track and did 5 intervals this morning. After school my daughter Jadzia wanted to go to the track. We kicked the soccer ball around a little bit then we ran a few laps.

Wore a short sleeved shirt and my jacket this morning and it was perfect. I ran through Santa Clara and along Snow Canyon Parkway. Nice run. I cut my run short because I had to be home before 9a.m. It is my daughters birthday and we were having a party at noon at the new park in our neighborhood. Of course my daughter had to invite everyone in her kindergarten class and primary so I ended up with 14 six year olds. They all wanted pizza and soda at the exact same time. Phew! I'd rather run a marathon than do that again. :-) Although my daughter had a great time

A little sore from pushing myself on saturday. I was going to run a little more because of all the birthday cake and ice cream I ate last night but my time was slow and I had to get home to get my daughter ready for school. I might run a couple more miles this evening.

My husband had an early morning meeting so I had to run on the treadmill this morning. Did a 2.50 mile warm up. Then ran 4 mile tempo finished up with a 1.25 cool down.

Rode my stationary bike for 50 minutes then did arm, back, leg weights. It was such a nice morning I was tempted to run but I am going to do intervals tomorrow and I have learned from experience that I need to give my legs a rest. I am envious of everyone that can run everyday but my right hip needs a break. Although there are great benefits to cross training. I have increased my running time by strength training and riding the bike hard. And you know what they say about women over 30 and losing muscle mass. There was a great article in Runners World about running through the ages.

I may be riding the bike again tonight to work off some cheesecake. My husband and a couple friends (one used to live in New York City) got together and ordered a 10lb cheesecake from a New York City deli monday afternoon. Then it was shipped fed ex. overnight. I had some last night. OH my gosh!! Never have you tasted such fantastic cheesecake. That will be my new reward for interval training tomorrow.

Have a great day!! Happy running.

Had to get up extra early because of Valentines Day. I didn't want to drive to the track so I did my interval training on my treadmill. Pushed myself a little harder. Did 7 800's @ 6:56 pace with a 8:20 rest lap in between. It felt good but was tired at the end of the run. No time to rest because I had a million things to get done before I had to go to school and do a Valentine party for my daughters kindergarten class.

We took the girls to see Alvin and the chipmunks after school then to dinner at Cafe Rio.

I hope everyone had a great Valentines Day.

Cross Training Day!! Rode bike for an hour while I watched "Return to Me" on the t.v. Great movie. Then did weights. Can't wait for the long run tomorrow. :-) One month til the Spectrum 10K

Tonight is our Valentines date. We are going to have a relaxing massage & dinner.

Have a great day!

I got up and went to Mike's house and rode up with the running group. Jody and I stuck together. It was a nice change from the same route that I usually do but I didn't like the cars although there weren't to many. Jody and I had a fairly good pace. We had several 7:30 miles. We thought the hills were going to kill us but when we got to the top we looked back and said "They weren't too bad." Thanks Jody for running with me and pushing me. I was ready to take a short cut along pioneer parkway but we didn't. It was a great morning for running. The rest of saturday was crazy so I am typing this on Sunday. My calves and quads were a little sore this morning. I haven't run this far since October. We'll have to do it again Jody.

I decided to sleep in this morning. So I had to cut my run short because my husband wanted to go for a run also Came home and did some yard word then my girls wanted to go for a hike so we drove over by the red hills and had a picnic then climbed on the rocks. I can't believe how warm it was today.

Had to run on the treadmill since my husband had to leave by 6:45. So I put on a dvd. Ran a little slower than usual because my hamstring was still feeling a bit tight from Saturday.

Carpe Diem!

Rode the stationary bike for 50 minutes hard then did weights.

Late afternoon run then had to get my daughters ready for a dance performance.

Ran through Santa Clara and Ivins. My legs felt very heavy and sluggish. On my way home had a little breeze in my face.

I ran 6.25 this morning then later on in the afternoon I did an extra 3.25 miles. Very nice day today.

Did a tempo run on the treadmill this morning. I set the incline at 2 to make up for not being outside. I had the pace at 7:30 then bumped it to 7:03 the last mile. 1/2 mile cool down.

Interval training

It was very busy last week. Dance performances, school activities, homework On saturday I had a really quick run. My nephew was going through the temple to get his endowments. 9 a.m. session. I knew I had to get up and run before hand or else I wouldn't get the run in. My family likes to drag out every get together. Which I was right. After the temple, there were pictures, then we had to go out for lunch then more visiting. We got home around 3 p.m. It was such a nice day that we decided to go for a family bike ride. Can't wait for spring break.

Did my usual tempo run on the treadmill this morning. It felt great. Did 2 miles at a 7:30 pace then I did 2 miles at a 7min pace. The last two laps I bumped it up to 6:30. Ended with a mile cool down. Next week I'm going to be doing my tempo run outside since there will be no early morning faculty meeting. It won't be as fast but I'll do my best.

Carpe Diem!

Rode my bike and did weights

My mom is stay with us for a couple of days so I went to the Snow Canyon High School track and did 6 800's. 1.25 mile warm-up. Then a recovery lap after every 800. Ended with a mile cool down. It felt great. The last interval I pushed hard.

2 @ 3:31, 2@ 3:27. 1 @ 3:26 1@ 3:22

Carpe Diem!

Cross training. Weights and bike

It was a nice morning. Ran through Santa Clara and up lava flow drive then hooked up with the trail on snow canyon parkway. Good run. Didn't really look at my watch to see what my pace was. I just ran didn't want to really push myself.

Avg pace: 8:20

Slept in a little today. Stayed up too late on sunday night. Ran the last 3 miles of the spectrum 10k. I liked it. Instead of that long stretch running along main street it is broken up. It was a nice run

Just a quick run around Ivins

My usual bike and weights

I went to the Snow Canyon High school track today. I did 1 mile warm-up then I did 1 mile at 7:30 then I did one recovery lap. I then did three laps at 5:45. One lap recovery. 2 laps at 3:27 One lap recovery. 1 lap at 1:35. One lap recovery. 1 lap at 1:33. then 1 mile cool down.

The track is so nice now that they refinished it. I didn't think I needed my gloves but my hands were freezing the first 3 miles.

Getting a little nervous for Saturday.

It was a good run. I liked the new course. Set a PR. My previous record for the Spectrum 10k was 46:06. I wish I would have ran those first couple miles a little bit faster. The third place runner in my age group was only 40 seconds faster. I did pass about 4 guys in the last mile which felt good. Next year I'll have to try for 43 minutes.

We went to the movie "Horton Hears a Who" afterwards. The girls really liked it.

After the movie my 8 year old wanted to go to Snow Canyon High school and run on the track. I ran a couple laps with her then my right hip started to hurt and my calves felt tight so I stopped. She ran two more laps. Can't wait for the day when she can run the Spectrum 10k with me.

I was going to run outside this morning but the wind was blowing so hard I had to run on my treadmill. I was only able to run 5.25 miles. I had to start off slow because my quads were a little stiff. This evening I headed out for a 4 mile run because I had wanted to get in a few more miles.

Beautiful morning. My mom is visiting so I headed out this morning. I just ran around Ivins. It was so nice this morning. Just a little chill in the air but warm enough you didn't need a jacket. I am not looking forward to the hot summer months. Well it wouldn't be too bad if it cooled down at night. Doing bike tomorrow.

My 6 year old daughter was sick in the night so I couldn't get up. I didn't have time to ride the bike but I had to take my older daughter to dance. There is a track around the school she has dance so I ran a couple miles.

My daughter was still sick but she had a better night so I forced myself up and went for a quick run.

My older daughter unfortunately got sick and was up all night so i didn't work out today.

My girls were still sick and were up in the night but I slept in a little and then went running. It was nice to get out after staying in the house with sick kids all day on friday. We had been planning on going to my sisters for Easter but instead we will be staying home watching the movie "Enchanted"

I hope everyone else has a great Easter.

My husband had to leave at 6 so I ended up on the treadmill again. It wasn't too bad. I put in a dvd and watched an episode of CSI Las Vegas. I ate too much Easter candy this weekend.

Just a quick run.

Bike and weights this morning. My daughter wanted to walk to kindergarten today. It is close to a mile to the school then I jogged a little extra on the way home.

It was so nice outside this morning. I did two miles around Ivins then I headed back to this street by Red Mountain Elementary. It has a 1/2 mile long hill. I did about 4 hill repeats. I was going to do more but I was tired of hills so after my last hill repeat I just hit the trail that runs along main street and did a few more miles. I had only planned on 7 miles but by the time I got home and looked at my watch it was 7.70.

Rode my bike hard for an hour then lifted weights

I got out early this morning because my daughters had dance pictures. I was only going to do 10miles. I started on this 10 mile out and back route that I like to run. I do 2 miles in Ivins then hit the Snow Canyon Parkway trail and 3 more then turn around. At mile 9 I looked at the time and realized I had run faster than I had figured and so I had more time. I was feeling good so I ran an extra 2.25 miles. It was a nice morning.

I did 6 this morning then this evening I did 4 more. I'll probably regret my decision to run again tomorrow morning when I do my tempo run. We'll see.

2 miles warm-up then a 4 mile tempo run. 1 mile and a quarter cooldown

Did a 2.75 run after school. My daughter wanted to run around the track a few times.

Bike for an hour and weights

Nice morning for a run. Ran a little farther than I had expected but felt great at the end.

Biked hard for 40 minutes then did weights and 30 push ups. My husband has a track meet in Delta tomorrow. My brother lives there so we are going up tonight. Going to try and do 12 miles.

I thought it would be colder in Delta for my run so I packed my long sleeved shirt and jacket, gloves and hat. about mile 2 I took off my jacket and hid it behind a bush. I was running along the highway but there was very little traffic and there was a wide shoulder. I did 6 miles out and then turned around. I was attempted to do only 10 because at mile 5 the highway dips down into a valley with steep hills on both sides, they are both equal to Veyo hill but I decided to just do it and plunged ahead. It was windy of course.. It is Delta. My girls hadn't slept very good the night before they never do when we are away from home so my saturday morning run was a bit slower because I was feeling a little sleep deprived,.

We got home late last night and didn't get to bed until midnight. I was exhausted. My girls didn't sleep good friday night or saturday. I couldn't get up until 7:30 I got my daughter Jadzia to school then forced myself to get on the treadmill. I started watching an episode CSI Las Vegas. The first episode ended and I had only gone 5 miles so I started the next episode on the dvd because I wanted to do at least 6.50 miles. I got interested in the show and the next time I looked down it said 8 miles. I stopped and then decided to lift a few weights so I could watching the episode.

My husband had to leave at 6:30 a.m. for a meeting so I did my tempo run on the treadmill. My legs felt very sluggish. I was aiming for a 4 mile tempo run at 7:10 but ended up doing 1 mile at 8:20 mph. 1 mile at 8 mph. 2 miles at 7:30 mph and only 2.25 miles at 7:10. My legs were feeling better and I wanted to run another 1.75 miles but ran out of time. Had to get my daughter up and ready for school. I really need to get to bed earlier at night so I can get up earlier in the morning but my girls are such night hawks it takes forever to get them to bed then I practically have to hold them down for them to go to sleep.

Rode my bike for 40 minutes.  Increased the resistance today. Ate a chocolate chip cookie to help me with my  arm and leg weights.  Did 30 pushups.    My arms are dead!  There has got to be a better way to keep in shape!   

Worked out twice. Did short run in the morning then a faster longer run at night.

Bike and weights today.

My run today was not easy. There should be a tab that says hot slow miles. I got up at 5 a.m. then got my girls up 20 minutes later. At 6:40 we were off to the dance competition. For next four hours I sat in the Burns Arena and watched dance after dance. Finally at 11 both my girls were done. I wanted to go home and take a nap but I forced myself to put on my running clothes and headed out. I knew if I laid down I would never get out. It was hot and my miles were sluggish. I decided not to worry about time or average. I ran through a few neighborhoods in Santa Clara to look at their landscaping.

Slow at the beginning then picked up speed.

Husband had to leave by 6:30 so I did my usual tempo run on the treadmill. Did a 2 mile warm-up then a 4. 25 mile tempo @ 7:13 then a 2 mile cool down @ 8.

Cross training. Bike and weights.

What an exhausting day. I got about 3 hours of sleep Wednesday night. The exec. council at Snow Canyon wanted to have a sleep over. Jamie and I, of course, had to chaperone. You know you are getting old when you can't stay up all night and then bounce back with a couple hours of sleep. Felt sluggish all morning. My girls were out of school and wanted to do stuff. I finally got to take a small nap in the afternoon. Felt better after so I headed out for a run. Didn't really push myself. The first couple miles were slower but then got in the groove and kept about a 8:30 avg.

Went to bed early and slept until 8. I finally feel like I have recovered from lack of sleep on wednesday night. Since my hubby had the day off I decided to run instead of my usual bike ride. Tomorrow he is helping with the triathlon so I'll probably have to just do 6 or 7 outside and some on the treadmill. I should have done my long run today but got up to late. Only four more weeks of track season. Yeah! Signing up for the St. George marathon again this week. Can't believe it is already that time again.

8:16 avg.

My neighbor called me last night and said she would keep an eye on my girls. I was very grateful since I wasn't looking forward to doing half of my run on the treadmill. Woke up at 6 a.m. and headed out at 6:30. I was a little cold at first but after four miles I warmed up. It was a great morning for a run. I love the bike lane Santa Clara put in I just wish it went all the way up. Snow Canyon parkway is beautiful with all the flowers and cactus in bloom. Passed quite a few runners and walkers. 8:23 avg

Going to the kite festival later today. Hopefully there will be wind.

Ran 6.55 outside but had a few stomach issues so had to cut the run short. Ran 3 miles in evening and did a few weights.

Did a tempo run @ 7:13. Did a two mile warm up and cool down

Bike and weights

Went to the Snow Canyon high school track. Did 800's with 1 lap recovery.

Bike and weights   30 push-ups before bed.

Got up early and did 10 miles before my husband had to leave for Cedar. I had recorded the show "Moonlight" from last night so this evening I hopped on the treadmill and ran 6.25 more miles while watching the show.

I did 6.25 in the morning and 5.50 in the afternoon.

2 mile warm-up 4.25 mile tempo run. cool down.

I did bike and weights in the morning. Then we went to Outback steakhouse for dinner. At 8 my husband said lets go watch an episode of CSI and workout. I ran 3 miles then put treadmill on incline 9 and walked 2 more miles. .

I did an 8 mile loop around Ivins. Had to wear my hat and gloves it was a little bit chilly. The run felt great. My hips feel just a tiny bit sore. Didn't stretch as well as I should have this morning.

Bike & Weights

Got up early and did my normal loop through Santa Clara then ran around my neighborhood for a mile.

Great run this morning. Did a few weights also

2 mile warm-up @ 8:00

3.50 mile tempo run @ 7:08 on the treadmill. Incline 2.

 
A mile and quarter @ 7:30

bike and weights.

Went to snow canyon track this morning and did 6 800's.   The football team and soccer teams were practicing so I was slightly distracted watching out for footballs and soccer balls.  It was a great run.  At 5:50 when I left the house it started to rain.  I was thinking great.  I am going to be running in the rain.  but when I got to snow canyon not a rain drop in sight.

I am loving this cooler weather. I ran through Santa Clara, up Lava Flow and hooked up with the parkway trail. Pushed myself because I wanted to get my miles in and was short on time which was a good motivator. Stopped at the softball fields and grabbed a drink and took a gu. Only 9 more days of school. YEAH!!

8:13 avg pace  

Slow run this morning. I stayed up to late reading Stephanie Meyer's new book "The Host."
I just couldn't put it down. Finally @ 3 a.m. I forced myself to get to bed. Got up at 6:30. I had planned on doing 10 miles but didn't have time. Did a few weights also. I may run a couple this afternoon. We are going to an awards banquet tonight at Snow Canyon high school. Last year Outback steak house was the caterer. It was so delicious. I just love their potatoes. I'm going to need those extra miles.

This just in. The wind was blowing so hard this afternoon I did the treadmill. I ran 3 miles then walked another mile and a quarter. I love Outback! It was worth the extra workout.

Couldn't do my usual tempo run. I'm all stuffed up from allergies couldn't sleep last night. I slept in until it was was time to get my daughter to school then I came home and ran on the treadmill.  

8:00 mile avg. 

Bike and Weights

Good run. Did a few fartlek's during my run.  I was surprised at my time because I stayed up late reading and got up early to run. 

Rode the bike hard for an hour then did 30 minutes of weights.

Was out the door by 5:45.  My daughters had a dance practice at 9 a.m. so I had to be back at 7 to get them ready and to their practice.  I'm glad summer is here but I'm not ready for the heat.  I wanted to run longer but didn't have time.  

 Registered for the Speedster 10k  at Tonquint park on June 7th. 
 

Started off slow then got faster.   Glad this is the last week of school. 

2 mile warm-up then 400 repeats

1 mile cool down

Bike and Weights

 35 pushups

100 stomach crunches
 

Grabbed a long sleeved marathon shirt to run in this morning. It was a little bit chilly. Felt great though! Just ran around Ivins.

Rode the bike for an hour then did weights, push-ups and crunches

Slept in this morning then went running when my husband got back from his run.  It was nice to have cool weather.    Wish it was like this all summer. 

It was so nice this morning. I even slept in until 8. Then ran around Ivins. I am enjoying this cooler weather so much. It is going to be hard to adjust when it suddenly turns hot. I am going to enjoy every minute of the cool weather.

Really enjoying this cooler weather.  

It was so nice this morning I decided to run a little then I came home and rode the bike for 30 minutes and did weights. 

My daughter has a cold so she was up in the night.  I slept in until 7.  I am glad it is still cool in the morning.  My run was a little slower because of the lack of sleep.   Just ran around Ivins. 

Bike and Weights

40 pushups

Rode bike outside with daughter for 30 minutes

I am getting very spoiled with this cool weather.  Slept in until 6:30 then left the house at 7.  It was still a great run.  Will have to start dropping water next week though.  Did my usual course through Santa Clara.  

Another great morning. Ran a little different loop this morning. Legs felt a little tired for the first mile then I increased my pace.

 Did weights, push-ups and stomach crunches when I got home.
 

Felt sluggish and tired today. Might do a couple more miles on the treadmill later tonight.

Update: Didn't run any more but took my girls swimming at Sand Hollow Aquatic Center and did 10 laps.

Rode the bike and did weights.

Started out to do 18 holes at Red Hills Golf course but the thunderstorm prevented us. I was so upset. Had a babysitter and everything. We decided to go to the movie Iron Man instead. I was not at all impressed. Thought it was boring and very predictable. Can't wait until December to see "Twilight" and "Harry Potter."

Wanted to watch an episode of Numbers so I decided to put on some running clothes and do an easy 4.25 while watching it. Especially after eating all that movie popcorn.

Went to the Snow Canyon track this morning. Couldn't believe how cold it was and the wind started blowing after my 2 warm-up miles. I  attempted to do a speed work out called the perfect mile but it was anything but perfect.  You run 1 mile at marathon pace then 1 recovery lap.  Then 3 laps at marathon pace.  1 recovery lap.   2 laps at 10k pace.  1 recovery lap.  Then 1 lap as fast as you could go.   I did the last step twice then ended with a mile cool down.  

 There was a strong headwind every 1/2 lap so my time wasn't as great as I had wanted but oh well.  At least it wasn't a hot wind. 
 

Rode the bike then did my weights. 

I woke up and 2 easy miles on the treadmill then my husband and I went to the race. My legs had felt a little tired this week and I didn't feel ready to race but it was a nice morning. I wasn't to excited about a double out and back then when they started giving the directions I was a little nervous but I didn't need to worry. There were guys helping at every junction. The water stops were great also although I only stopped at one about mile 3.5.

I had no specific goal in mind. My watch also said I ran about 6.44. The course wasn't too bad for double out and back. Was able to see my husband twice which encouraged me to pick up the pace.

1st mile 7:52 (should have ran faster.)

2nd 7:36

3rd 7:26

4th 7:33

5th 7:47 (should have picked up the pace)

6th 7:10

.44 6:55

I saw a girl ahead of me and decided to pass her. Picked up the pace the last mile and sprinted to the finish. Was a little disappointed with my overall time but since it was a smaller race I was excited to take 1st in my age group and a little surprised I was the 2nd woman to cross the finish line. The medals and gift certificates are nice. Next year I want to run it with my daughter. I think the 5k would be perfect for her.

On the way home I told my husband I was going to run this 4 mile loop around our house. He said he'd just drop me off on Snow Canyon parkway by the Castle Rock housing development. I ran the rest of the way home. The wind had started blowing. It wasn't fun running up the hill outside of Ivins with the wind blowing in your face. Once I got on top the wind died down. I ended up doing 4.26 miles.

Did my usual loop around Ivins then came home and did weights. Perfect morning. I am getting really spoiled with this cooler weather. Enjoying every minute of it.

May do a couple of miles later this afternoon.

Took the kids swimming then did 2 miles on the treadmill.

Did 2 warm-up miles. 8:30,  8:00 min mile 

1.50  mile @ 7:30

2 miles @ 7:13

1 mile @ 7:03

1 mile cool down 8:00 min mile.

Did my speed work out on my treadmill
 

Ran 3 then did the bike for 55 minutes and weights.

Did hill repeats today. 1 mile warm-up  There is a pretty steep 1/2 mile hill near my house.  It is great for hill repeats.  I did 5 and tried to run faster each time. 

1st  (forgot to start my watch and didn't realize until almost up the hill)

2nd  3:59

3rd  3:57

4th  3:48

5th  3:47 

Then I did 3.25 miles as a cool down. 

Had to run a few miles to try out the new shoes I just bought. I have worn the same shoes since I have started running and now the Muzino is discontinued the Alchemy's. I bought some Oasic's and hoping they will work out. We'll see.

 What kind of shoes does everyone else use?
 

Did 3 miles then rode the bike for 25 minutes then did weights.

Did my usual run through Santa Clara. My first mile felt tough the rest of the run was great. Going to have to drop water next week. Glad it was still cool this morning.

For our anniversary my hubby surprised me with a pair of Muzino Elixer 2 running shoes. I am going to switch between the asics and the elixers to see which one I like better for the St. George marathon.

Wore the muzino's today. They felt great.

No more sleeping in.  Got up early to run before it got hot..  Ran to Snow Canyon High School and back.

Did a speed work out. Hello heat!

2.25 warm-up miles then 8 X 400's with a recovery lap in between. 

cool down (not really.. it was just a slow hot mile) then stretched.

The cool weather was nice while it lasted.

 Just and easy run around Ivins came home and did weights

Snow Canyon track 

1 mile warm-up

6 X 800's

1)  3:23   2) 3:23  3) 3:25  4) 3:23  5) 3:31  6) 3:21

1.50 cool down

 I had planned on  only doing 5 800's  but my last time was too slow so I had to run one more.

3 easy miles then rode my bike for 40 minutes and did weights.

Left at 5:30 and did my usual route through Santa Clara, up Lava Flow, then ran up Pioneer Parkway until I hit the Snow Canyon Parkway trails and back to Ivins. . Wanted to do 14 so I ran to the Ivins city park and got a drink of water then ran home.

In the new Runners World one of the articles talked about increasing your speed to marathon pace the last half of your long run. It will help your endurance and train your body so I tried it out today. I also made the conscious effort to start out faster. I have a bad habit of taking the first couple miles easy causing my overall avg to be lower. The first 2 miles felt tough because I pushed myself and on the hills I kept my back straight and used my arms more. The hills by Coral Cliffs Elementary are great and I can do them without losing and time on my average but I have a struggle with the hill on Snow Canyon Parkway coming up into Ivins. Still felt great with my average and really pushed hard the last two miles.

avg pace: 8:05

Ran around Ivins. Hit both water fountains at each park. Didn't really push myself except the first mile

Avg pace 8:28 1:07min.

My goal this week is to hit 50 miles.

 Wore Asics
 

Did a tempo run on my treadmill.

8:30 & 8:00 warm-up

1 mile @ 7:30

3 miles @ 7:13

.50 mile @ 7:08

1 mile @ 7:30

.50 mile @ 8:00

Wore Muzino Elixer

Stayed up late writing. Didn't get up until 7. I had planned on just doing an easy four. My legs and hips still felt a little tired. I stretched then headed out about 7:30. I started off pushing myself because I still like to drag that first mile then I was going to settle into an easy pace. After the 2nd mile I felt great and didn't even look at my watch. As I ran up Mesa Vista in Ivins I looked at my watch and it said 8:15. I was shocked because I hadn't really pushed myself and it didn't really feel like I had been running that fast. I thought to myself. I want to see if I can get it down to an 8 avg. I let loose going down Puerto and the rest of the way home. I felt great. Not nearly as tired as I thought I would be. Didn't really feel that hot until I got home.

Avg 7:58

Time: 34:24

Did weights after stretching and grabbing a handful of almonds.

 Wore Asics. They were better today. The top of my foot didn't fall asleep.

1 warm-up mile

6 1/2 mile hill repeats w/ 1/2 mile recovery

1) 3:55 2) 3:53 3) 3:47 4) 3:50 5) 3:49 6) 3:43

5 mile cool down.

Wore Muzino's.

Rode hard for an hour.  My legs were sore from hills yesterday.  Did upper body weights.

Did a loop around Ivins then did my usual through Santa Clara. Dutchman's is a great potty and water stop. Then up lava flow and pioneer parkway then connected with Snow Canyon Parkway and back to Ivins. Stopped for water at the Ivins Park then home. Really pushed it the last 5 miles. Did a progressive run where each mile is faster. Usually lose a minute going up the hill into Ivins on the Snow Canyon parkway but today I pushed hard and actually gained minute. Felt great!

Wore Muzino Elixer's. I think these will be my marathon shoes. My feet felt great the whole time and they are very light.

It has been a tough week. I really wanted to push hard since I am going to take it easy the next two weeks while I'm in Georgia.

avg pace: 8:03 Time: 2:09

My brother-in-law lives in a really nice development but it is very hilly. Had an exhausting day on sunday.  We got up at 4:15 a.m. to get on our 7 a.m. flight.   It is so nice and green here.  We have been lucky not too much humidity today.  

Getting lots of hill practice. It was so nice this morning. Cool and hardly any humidity. Spent most of the day walking around Stone Mountain Park. Then walked 5 miles with my sister-in-law and niece about 9 p.m. when we got home. The weather has been so great! I hope it is this nice for the race on friday.

I am getting a lot of great hill workout in.  It was great weather again. Not to much humidity.  Not as much as I was expecting.  Went to the expo today for the Peachtree 10k.  Found this great shirt that said 

"I don't chase guys, I pass them."    I loved that.  

tired of running hills so I did an easy run on my brother-in-laws treadmill.  Went and toured a civil war and locomotive museum then we had lunch at Kennesaw mountain state park.  General Sherman and General Johnston had a 2 week long battle here before the confederates were defeated and Sherman took over Atlanta.  It was a fascinating visitor center.  My girls didn't know much about the civil war until today.  We did a 1 mile hike and looked out over the valley where the battle took place.  There are so many trees and underbrush it is hard to imagine thousands of men fighting and hundreds dying.  Going up was really quite steep and I had to carry my youngest some of the way but going down was great.  Then we went to visit a plantation house that had been built in the early 1800's.  Tomorrow is the Peachtree 10k.  I have heard from several people that this isn't a race you run for time but just the experience but with 55,000 participates I  imagine it will be very crowded.  Although about half of that number will be walking.  It will be a time chip race.  The weather has been great here.   Hardly any humidity.  I am hoping tomorrow morning it will be as nice as the past couple mornings.  

Left at 5:30 this morning and drove about 10 miles when we parked and rode the MARTA into Atlanta.  The subway was packed with runners.  My sister-in-law, niece and her friend were walking.  As soon as we got to the Lenox mall we hit the port-a potty.  Took us forever.  I almost thought I wasn't going to make it.  There were so many people there I couldn't believe it.  

 Jamie was in the first group so he had to push and squeeze his way to the front.  I was in the second timed group.  I should have squeezed my way to the front but settled for the middle of the pack.  It was a chip timed race.  

My first mile was around the 8 min mark because there were so many people.  It was a huge four lane road and it was basically wall to wall people.  After the first mile things got a little better I decided to push my way through.   It was flat and downhill for the first 3 miles then it was pretty much up hill the rest of the way.  I was mad at myself for not charging my i-pod up last night.   It died on me about mile 4.5.  Had to run the last mile and a half uphill with no music.  Probably could have gone a bit faster if I hadn't tried to fiddle with i-pod.   It was 75 degrees with about 60% humidity.  There were tons of people on both sides of the street.  People and business were handing out t-shirts to runners on the side of the road as people ran by I didn't stop.  There were also quite a few unique costumes.  One guy passed me wearing a full suit.  Long pants, shirt, tie, jacket, and had a attache' case.  I saw other people completely covered in red/white/blue body paint.    I sprinted to the finish with the goal of finishing under 48 minutes.   After the race all the runners were herded down the street like cattle.  (LOL)  We got water then they took our time chip off and then through lines to get our t-shirts.    I had carried my cell phone so I could call Jamie and we could hook up.   Off to the side of the road we saw these booths that had fruit and bagels.  We just walked in and started eating.  It wasn't until about 15 minutes later we realized it was a private party for Georgia Power employees that had run the race.    This volunteer even took our picture.  LOL  

 We walked down to the civic center and waited for Koni, Kim and Kelly to finish.  We texted them about 9 a.m. and they hadn't even started the race yet.   We just sat in the shade and waited for about 2 hours for them to finish.   Although I really needed a shower.  I hated feeling all  sticky and gritty  but I tried to use a little water to rinse off.   

We rode the MARTA back to the car and then went to lunch at this deli.   Came back to my brother-in-laws and crashed for a couple hours.  I am so glad we don't have this type of humidity.  

It was a great race. Can't believe how many people there were.  Not sure of where I fell in the rankings.  Will have to wait until the results are posted online.  

 Time: 47:30

Avg pace: 7:33 

Got up early but only had time for a short run.   It had rained in the night and it was so humid.  I'll be glad to get back home. I'm tired of running hills plus miss the dry heat.  :-)   

Packed up and we drove to Savannah for a few days.  The hotel doesn't have a workout center but we are going to be doing quite a bit of walking and swimming.

Holy Humidity!  Ran on this sidewalk by our hotel that goes to a golf course.  The road was only 1.5 miles long so we had to run it back and forth then back and forth.  Reminded me of the Speedster 10k. I was glad the ground was flat but it was so muggy.  Probably only 75 degrees but at least 87%  humidity.    I got back to the hotel room and I was soaking wet, even my shoes were wet.  It looked like I had just got in the shower with my clothes on.  Will be very glad to be home.  The one positive thing about humidity is at least my skin hasn't felt dry.   

Went to the Atlantic Ocean and spent the day.  I could handle the humidity a little better if I lived on the beach and could run along the beach .  It wasn't as bad.   Two more days and then it's back to the hot heat.  Looking forward to the Bryce 1/2.

Way too humid.  Did a short run since we had plans to go to this civil war fort and then to hit the beach.  It was also so humid.  It was only 74 degrees but 97%.  Can't wait to get home.

We got back to Atlanta late tuesday night.  Brother in-law took us out for a late dinner.  Stayed up until about midnight doing wash and getting ready for the flight home.   Woke up early but I had forgotten to get out some running clothes so I wasn't sure where they were in all the bags we'd packed.plus didn't feel like running up any more hills.  Went for about a 3 mile walk.  It had rained in the night so it was very humid. 

Had a very exhausting day yesterday.  It ended up being 26 hours long. Slept in late but still had no energy at all.  Unpacked and rode the bike for about 30 minutes. 

Still feeling tired from wednesday but better than yesterday.   Slept in too late so did 5 on treadmill. 

It was very warm at 5:30 this morning and a little humid, not as bad as Georgia though. Glad to be home. This run felt very hard. It was a struggle and I stopped and walked for a minute where ever I had my water stops. I am glad for the cloud cover.

avg pace: 8:13

time: 2:23 

Not sure how I'll do next week at the Bryce 1/2.

My legs were a little sore this morning  from my run on saturday.  My time today was slow especially  the first 2 miles.. It was a little humid but the cloud cover was nice.  I had intentions to run another 3 miles tonight on the treadmill but my knees ached a little so I decided to ride the bike instead. 

avg pace: 8:40

time: 1:05 

I had every intention of doing a tempo run this morning on my treadmill but when I started running I started experiencing vertigo. I slowed my pace down for the first mile then uped it to 8 min miles. Ran another mile then I tried to up the pace to my tempo speed 7:15 and made it about a 1/2 of mile before I was huffin and puffin. I let my mind talk me into slowing down to 7:30. Even then I needed to stop after a mile and get a drink. Ran 4 more miles at 7:30 and a cool down mile. Legs felt really tired.

Went to Cedar  City on tuesday afternoon to visit family.  Jamie and I went to a Shakespeare play then spent the night.   Visited with my niece and her cute 3 month old baby and took them to lunch then came home.  Decided to just ride the bike hard for 45 minutes then did weights. 

Went to Snow Canyon tract and did 7 x 800's. Did a mile warm-up.

1. 3:43 (super slow--having a hard time getting into fast mode)

2. 3:34 (still slow but better)

3. 3:32

4. 3:24

5: 3:27

6: 3:25

7. 3:24

Recovery lap in between and 1 cool down mile.   After being on vacation it has been hard to get the results I want from my speed workouts.  There is always next week.

My calf was feeling a little tight from the speed workout so I decided to ride the bike for  an hour.

Did weights.  

My right calf was still feeling a little tight. I was worried about the race so I didn't sleep much on friday night plus I was in a strange bed at my brother's house. My hubby and I got up at 4:10 and got ready then drove to Cannonville and caught the shuttle to the start line. I thought it was going to be cold but it wasn't too bad. Started off slow. My goal was 1:40 and I knew I had to keep a 7:38 average. When I started on the down hill I just let go. The last three miles were a bit of a struggle but I kept telling myself that I hadn't run 10 miles to give up now. At the last mile I saw a woman ahead of me so I decided I was going to just push with everything I had and pass her. I passed her and then she passed me so I really kicked it in and pushed passed her and sprinted to the finish. Passed a few guys at the end also. I was exhausted and had to stop for breath. They gave all the runners finisher medals and the snacks were great to. The weather was perfect. It was a fun race. Iced legs afterwards.

mile 1 7:47

mile 2 7:34

mile 3 6:20

mile 4 6:55

mile 5 7:18

mile 6 7:18

mile 7 7:36

mile 8 7:43

mile 9 7:48

mile 10 7:29

mile 11 7:38

mile 12 7:44

mile 13 7:13

.10 5:35

Avg pace 7:23

Walked for a mile then slowly ran 5 I think.  Didn't have watch  I was up in Hagerman Idaho at my sisters.  Ran along highway.   My legs were really sore from Bryce 1/2 marathon.  Sat in a hot tub to help with soreness.   

Still slow but not as slow as monday.  Legs feeling better.  

Still in Idaho. Ran along the highway and through town. Legs feeling better. Didn't use watch again so I am approximating my distance.

The fun run was in Ivins. Starting line was at the park. Hubby and I ran from our house to the park as a 2 mile warm-up. Although the race didn't start for another 20 minutes after we got there.

Not to many people at the race. Probably about 40. You had to run up hill for the first quarter mile. That was a little hard. My first mile seemed slow. The course took you through the Kayenta subdivision. Some of the race was on a dirt road. It was pretty packed down so it wasn't too bad. At the start everyone was passing me and I thought OH Great, I am going to be the last person across. Then I got into my pace and started passing people. I was a little nervous about getting lost so I tried to be more observant and pay attention to the signs. It was a pretty hilly course but the last mile and a half was all down hill which was nice. I was able to make up some time. I saw this guy in black ahead of me and I tried to catch him but didn't. I didn't push as hard as I could of on the downhill because my legs were still recovering and were feeling a little tight. It was a fun run and a good way to get a speed workout in.

I was totally shocked when my hubby told me I was the first woman across. I was excited!! First time I've ever won a race. The trophy was a fun bobble head woman runner. It was awesome. My hubby took first place in men!! I am surprised I did so well considering I could barely walk on monday. After the awards ceremony we ran home.

I may do a couple more miles tonight on the treadmill or just ride the bike.

mile 1     8:15

mile 2     8:02

mile 3     8:19

mile 4     7:48

mile 5     6:55

.40         6:29

Avg Pace: 7:45

I just rode the bike hard for an hour this morning.  Legs were a little tired.  Decided to give them a rest so they will be ready for a long run tomorrow. 

I had planned on 16 but I hit the snooze on my alarm and didn't wake up until 7 a.m. 

My legs felt tired and sluggish today. Didn't really push myself just listened to my music and ran. Didn't really even look at my watch.   Did weights

Avg Pace: 8:43

Took me 2 miles to get into a rhythm. Okay run.  

 time: 1:02
 

Nice  morning to run. Not too hot. 

Weights

got up at 6:30 headed out at 7:00 but it was still 75 degrees.   Ran around Ivins.   It about 83 degrees when I got back.  The first couple miles were slow.  My left hamstring has been tight the last couple runs.  I picked up speed.  I even passed an older man on a bicycle.  Going up hill.  I hope he wasn't going so just so he could check out my backside.  :-)  

Bike hard and weights. 

It was hot this morning but I am grateful for the cloud cover so at least the sun wasn't beating down on me.  Had to stop at Dutchman's to use the bathroom and fill up my water bottle.  Hamstring felt fine today.  The last 3 miles were tough.  I kept visualizing the marathon to push me through. 

 Avg pace: 8:19
 

Well this is the last week of summer vacation.  Stayed up too late last night and slept in.  It was hot when I finally went running.  Did 7.50 then did weights. 

It was so humid this morning.  I went to the track and did mile repeats.  Did 4 of them with a lap recovery.  They weren't as fast as I had wanted but the track was busy with cross country, soccer players on the field and other runners.  Next week I'll have to get up early so I can run before everyone arrives. 

1 repeat  7:12

2-  7:13

3-  7:20

4-  7:08  

mile warm-up and 2.50  mile cool down.
 

In Kanab visiting my mom.    

Did a tempo run on the treadmill. 

Rode the bike hard for an hour then did arm/leg weights. 

Did 8  800's on the track.

 1.25 warm-up   

400 meter recovery lap.

1.  3:37    5. 3:17

2. 3:27      6. 3:16

3. 3:25      7. 3:27

4. 3:24       8. 3:23

 I think about a  2 mile cool down .

 

Ran around Ivins,  through Santa Clara and into St. George.   Felt pretty good.  Really pushed hard the last 4 miles.

 time: 2:46

avg pace:  8:16
 

Ran around Ivins.  Was slow in the beginning because legs felt sore.  Picked up pace the last 3 miles. 

I did  6  1/2 mile repeats.   A mile warm-up and mile cool down.   Felt real slow during the warm-up and the first repeat then I slowly got a  little faster.

 1. 4:02

2.  3:52

3. 3:52

4. 3:50

5.  3:43

6.  3:44

Bike hard and weights

I went to the track this morning and did mile repeats.    I started with 2 mile warm-up.  My body felt stiff and didn't want to work right.    My first mile was a little slower but still okay.  Some slower people came to the track during my second  and third mile.  It is really annoying when they clog up the first two lanes on the track although they did push me.  I kept trying to see how many times I could lap them.   2 1/2 mile cool down.

1st mile   7:20

2nd  7:04

3rd  7:12  

4th  6:58  (yippee)

 400 meter recovery. 



 

Rode the bike hard for an hour then did  weights.

Decided to do a shorter distance today. Ran my usual route through Santa Clara, up Lava flow, and up Pioneer parkway then onto Snow canyon parkway and home.

avg. pace: 7:56

time: 1:48

It felt very warm this morning. I wish it would start cooling down! Ran around Ivins. Backtracked a little to the park so I could get another drink. Started out great. Slowed down in the middle then had a great finish.   Came home and got my girls out of bed  told them to get dressed, make bed and brush their hair.  I headed out to the garage and did  a few weights.  

avg pace: 8:14

time: 1:20

Did 8 miles this morning on my treadmill.  two warm up miles.  then 4  one mile repeats @ 7:13  with a quarter lap in between.  A mile and a quarter cool down.

 This afternoon while I was waiting for my daughter to finish dance I did another 3 miles.


 

Bike/  weights

speed work out at snow canyon track

Bike and weights

Did my usual through Santa Clara but added a little in St. George and Ivins.  Great run.  Felt strong.   

 Avg pace:  8:03

Time: 2:25
 

Slept in.  Real easy run around Ivins. 

speed work out

Bike and Weights

Went to Snow Canyon track. 

9 x 800's   Repeats avg between 3:23 - 3:16

 Great workout.  Nice and cool.

Easy run around Ivins