Fuel SMART,Train HARD, Run FAST.

10 miles planned, executed 2.25 to pick up kids and never returned. 

Happy New Year!

5x60 sec @ 6:00 (-.5%)

5x60 sec @ 5:30 (0%)

5x30 @ 5:00 (0%)

Equal active rest @7:53

1 mi wu and wd

10k @42:05 

This is one of the most inpirational clips I've seen. I wish I had watched it before my workout this morning. https://www.facebook.com/photo.php?v=10152097781111043

2014 is going to be great.

Slushy/ice run with Andrea and Allie in Sugar House. I almost elbowed Allie into oncoming traffic and Andrea into a large puddle, but I think I convinced them it was a mistake. 8:11ap. I wore my new Osielle gloves and they were great, no cold hands! Also, the air was clean!

5:30 am -10 miles with Scott W, Jennilyn E, Matt W and Craig L up to  AveTwin Peaks. My legs and lungs felt less conditioned today than past trail runs. I'm out of shape and a little worn out. Craig and Jennilyn are mountain goats. They pushed the pace the entire way. I could claim that I stayed a little behind with the others, for conversational pace, but really only Scott was talking and I was was huffing. I take it back when I told Andrea and Allie that it wasn't bad running with them. The pace on the way down was much more of a pushed effort (only for me.) I stayed with the goats for a few minutes then found myself running down the other side of the mountain alone. Good thing Scott babysits me when I tag along. He called me back and we finished  together with some effort.

I let myself be spoiled for Christmas this year. I really needed to get some new items in my running collection.  I've been excited to test them out! I wore a Nathan slim beenie, that has a built in rechargeable head lamp and tail light. It also has a pony tail hole:) The light is pointless in the mountains, but probably good on the roads. I also wore some running Yaktrax with mini spikes for the first time. They worked great on the ice and I had no issues on the tough parts (although I did fall going up, but landed softly, somehow.) Then I wore some Pearl Izumi gloves with a wind resistant mitt cover. They were terrible at the beginning, but ended up doing well after the first 10 minutes.  I hear the 360s gloves are great. My head lamp was lame, but that's because my son has slept with it on for the past few nights. Lastly, I tried out my Mountain Hardware with Windstopper top. It was warm and light with only a base layer underneath.  That one was an ebay special! It's been fun getting new items and replacing my running gear from my college days. It's been long overdue.

A very long day starting with a 3 hour, 6am staff meeting. My brain hurts, which leaves me tired for some reason. No running today or anything for that matter.  How do people work 12 hour shifts?   Now I get to go paint toe nails and eat treats with the youth tonight:)  Counting down the hours till I can close my eyes for the night.

I heard someone refer to the treadmill  today as "Satan's sidewalk." Haha!

5 miles with varying grades (+6% to -1%) ~7:45ap

Row machine intervals@ 1x5 mins, 2x4 mins.

After walking outside I really wanted to go on another run. How would that be to be able to run all day or whenever you wanted? I guess we can all do that if we wanted to make such sacrifices. Really, running altogether includes sacrifices on various levels whether it's sleep, time with others, relaxation, work, whatever might be.  I'm not a fan of the saying, "I don't have time." That's all for now:)

Also, for those concerned about the inversion, I have your answer. https://www.facebook.com/photo.php?fbid=10152091961312383&set=a.277108232382.141352.29949167382&type=1&theater

6:30am- Davis Blvd. with Andy. This morning's air was warmer and CLEAN!:)  I had a meeting  at 8:00am. I knew I needed to get a run in before then. The thought of running alone was not a fun thought, especially since this is my second road run this winter. Good thing Andy was easy going and agreed last minute to join for an early Saturday run.  We discovered that none of us alerted Kam and felt bad. I hope he never finds out. 

This was supposed to be an easy run, but we started out a bit faster than usual and progressively got faster toward the end, finishing in the 6:40's. The splits are nothing exciting but the effort was there. We went quiet with two miles to go, with somewhat of a moderate effort. The ice and snow did not bother, but the rolling hills took some of the steam from our regular LPT runs. 7:56ap

PS. Attn: Grammar Police a period before or after a smiley? I feel like it should go before.:0

6.25 miles on elliptical at level 12. It was nice to change it up for once.

5:30am- 8 miles up Davis Blvd. 10:XX first uphill mile, then 7:47ap with last mile downhill at 6:35. Legs felt springy today, maybe it's from yesterday's elliptical workout.

I'm feeling hyper-link-y today.

I had to fit in an earlier run so I could make it to work on time. Every year I get to attend a mandatory training focused on de-escalating distressed patients. We learn everyday things like: how to get out of a choke hold/strangling with chords/ pillow cases; hair grabbing, dodging thrown objects, hold downs, bites, etc. I usually come home with red rings around my neck, stretched out clothing, minor bruises, and a tad of PTSD- but today wasn't so bad because we had different instructors. 

This is my fourth time taking the class. Nothing compares to the first year I attended the training. Both of the trainers were in the military and went in full force. They use to make us act in real time, so we could demonstrate what we had learned in the previous 4 hours. In an instant, they would suddenly turn into Satan's spans and begin throwing folded chairs, kicking, and throwing us up against the wall (quiet literally.) Then of course they would tag team and start coming at us from behind. I dare say that some of us went into survival mode and reverted to our survival instincts. I remember being scared to death and almost quit after that training. I wanted to do therapy, not dodge fists or have my pony tail forcibly removed from a patients grasp! (BTW these things happen, in fact, one nurse had part of her nipple bit off and that is the honest truth. TMI and I apologize, but it's serious!! :0 Lets not comment again on this part.)

Anyway, I was pretty cautious for the first few weeks, then I realized most of the other staff were generally more at risk. For some reason, the patients rarely attack the therapists or doctors. The poor nurses and techs take the majority of the beatings. The worse I've ever come in contact with was when an older lady grabbed my blouse like she was going to beat me up. She ended up NOT beating me up, but my shirt was pretty funky the rest of the day. However, today I walked out unscathed and grateful to survive another year of MANT training.

"Hey! Janene! Hiii!!"

She turns and looks at me and keeps walking. 

I run faster to catch up to her.

I catch her by grabbing her shelbow and force her to turn and face me.

"Janene! Hi!"

She gives me a started and awkward smile.

I'm still convinced it's her.

"Hiiiiii."

We just smile at each other, but it gets even more awkward so I release my grip.

"You're Janene, right?"

Nope.

"Oh, well I'm Tara and you look like my friend Janene. Bye!"

She jogs off, even though I originally saw her walking. It was clear she wanted distance. I almost followed her to apologize, but it was one of those moments where you needed to just walk away and remind yourself, not to touch people without asking. Another thing learned in MANT training yesterday. "Can I touch you?" I'm pretty sure I'll never ask anyone that.

AM: 3 miles, hip exercises, and core work

PM: Human foosball with the youth tonight. I'm pretty sure that just means soccer.

6:00: Davis Blvd with Andy. Somehow we managed under 8:00 pace without half the effort from Saturday's run. 

5:30AM- The air quality is poor, off to the TM. 1.5 wu with frequent stops. My ankles took turns screaming with nerve pain during the warm up. It seems winter time causes this more often. Old lady syndrome. Whatever, but it soon dissipated and I was able to get the rest of the run in. Threw in some race paces in the last half to speed up time- 1600, 800, 600, 400, 200, 100, 100. Started at mp and worked down to 5:00. Half distance active rest in-between. This was not a difficult workout, but I wish the paces felt more comfortable for the limited time I ran them. Gotta start somewhere. 8.5mi @ 7:05ap.

Cleaning day.

6.5 miles of elliptical magic at level 4-5. Last 15 mins with 30 secs on/off. Sweat fest. 65 mins

2x clock situps. 

Contemplations of Debbie Downer

I'm in a strange funk when it comes to running lately. I'm not sure what to do. I'm kind of tired of running. It doesn't help that the air is horrible.  I know I go through this EVERY SINGLE YEAR at this time, as do many. I am having an extremely hard time making up my mind what I want to do. I signed up for the USATF circuit and somehow it has halted my decision making and made me not want to race. I'm not entirely sure why.

I know I don't want to go the entire year without racing or I will feel like I wasted the year and could have been doing other important things, like having a baby or something. I feel like this year could be a really good year. I'm 31, not injured, many racinging options, a great running community, and a dying thirst to murder the marathon.  What gives?  Perhaps a baby break from public view (from all three of you;) will jump start things.

I need a break to the Caribbean. Yes, indeed I do. I'm heading there next week and will hopefully pick up some enlightenment from the Jamaicans, mon. 

Sincerely,

D. Downer

5:30 AM- TM miles at 0%, sluggy 2 mi wu. I could see getting into the 7mph range was going to take some work this morning at the rate I was going, so I decided to do some short speed intervals.

Equal active rest for first 10 and standing rest for last 10.

5x60 sec @ 5:45

5X60sec@5:30

5X30 sec @ 4:40

5X15 sec@4:24

.5 cd

Since the belt ran continuous for the last intervals, can only count 7 actual miles today- 49:00 total. 

I pretended to lift some weights and do some boso balancing/squats, but I really had no direction at that point, so I rushed home to get ready for work. 

6:00AM- Davis Blvd. with Andy. 8:04ap. Felt tired today, but so glad to be outside. 8 miles of the ME monster, from my end. "Andy, tell me about your job- OH, I know ALL about that! Blah blah blah.." What can I say, he's therapeutic.

My mom is on a pocket dialing kick lately. All hours of the night and early mornings, she does not discriminate. Luckily today, I wasn't called until 7:45, which woke me up. It was I was pleased to sleep in without the internal clock going off. Ahhh:)

9:30AM- I saw lots of friends at the gym today, well 3, but it's rare that I ever recognize anyone.  It was clearly a popular time to go. Treadmills were highly desirable, especially ones that worked. Two girls from my ward flagged me down, and I decided to jump on the TM next to them. We spoke little, but it was so nice to run next to someone I knew. They talked me into meeting up for Body Combat class on Thursday mornings at 5:30. I'm totally silly in those settings. I better go dig out my dunce hat

5 miles on TM, 8:30ap. Tired legs

2x "The 10 Essential Strength Exercises for Runners" 

Full PT hip workout/stretches

20 mins in the Sauna:)

With the air-quality so poor, it's forced me to do my workout inside.

5:30 AM-TM at Golds. 2.25 wu.

10x400,equal dis.@7:53

90,90,90,90,87,87,87,87,84,81

 8mi@6:59 ap. (.5% for 3mi)

The last two nights have been hard to get sleep. I keep waking up at 4:00 and then can't go back to sleep. Each night I've had running related nightmares. Two nights ago, I was chasing Christi W, and Amber G for third place in the Utah Valley marathon, but we had to swim through rivers and run through an obstacle course. The director was very insistent that we made calls along the way for support of some sort. The more calls we made, the more time we could deduct off our overall time. I made no calls. Psh.

Then last night I dreamt  about pacing the last 30 miles at Buffalo with Scott. This came out of a real fear, since he asked me to pace it.  Just before going to bed, I read his race report from last year, then replayed it all night long in my head.  Tired. I've got to stop thinking about running!

5:30AM- Met Craig L and Scott W at the Capital to run the Twins. At the trail head we met up with another guy named Toly. 10+miles total,  with 5miles of 2000 ft vertical climb. Icy run but the spikes worked great.  I am usually very winded for the first 1.5 on the trail until I warm up. I was again on the peaks. I need to do hills more often. It was nice to get above the inversion. Tired legs, but felt overall good. 

I'm going to add some Hiit training into my workouts. I guess I was doing this with Firehouse, but didn't really know it at the time. Scott really likes it, and I know Josse does a lot. I've never really thought about it, but might be fun to throw in for some different cross training.

Ahhh, good sleep last night.

9:00AM- Easy XT day, 90 mins

2 mi elliptical

8 mi spin

2X12 clock situps

burpies

Woke up again in the 0400 hour. My boy has been on a kick of peeing the bed for the past few nights in a row, after almost a year of no accidents. The laundry has been really fun lately, but even more fun, is the blood curling screams that come from his room when he wakes up wet. Scares us all.

6AM-Davis with Andy. I had Steve drop me off on his way to work so I could get some extra mileage on the way home. I thought today would be very icy, but it was only moderate. More traffic than usual. This run has felt easier today than in days past, even at an easy pace. We seem to always push the effort a little in the last mile. 8 miles (7:58). I need a few more miles, so ran home and ran 3 more miles around the neighborhood for 11 total, 7:51ap.