Fuel SMART,Train HARD, Run FAST.

3 miles and 20 mins on elliptical. One of those days where I woke up early, went to the gym and virtually did nothing. I barely remember the morning altogether. I've been working hard in my kitchen remodeling it myself. You should see me with power tools....it's scary. But for some reason, I feel more motivated when I do it in my running clothes. I figure if I'm going to get gross and sweaty, might as well be dressed for the part. Getting excited for this weekend, had a good week last week and my mojo is coming back....minus this morning’s workout.

Davis run this morning. Easy for the first 5.5 then did the last 1.5 at 6:30AP, splits at 6:22 and 6:31 (.5) .Excited for this weekend's race to see where I need to make some improvements. I can't decide if I am going to run UVM...I need to sign up now!

Joints are all out of whack today. Not sure what's up with me. My coworkers all teased me for wearing sneaker type hills today. Walking around for 9 hours in them might have had something to do with it. At least I looked cool doing it.

So for my "workout" I walked some awkward long strides both up hill and on a flat surface to figure out and stretch my hips and ankle stuff. Weird workout that was not very telling but whatever, still good and fine for Saturday. I hear it's going to be coooooooooold. That will be awesome for my granny bod; the cold causes havoc to people like us.

Put in some pace miles to get my legs moving. Feeling fine.

For some reason everyone backing out of Striders has played with me. Clearly everyone has a reason not to do it and I don't. Ha ha makes me laugh. I always want to be where the fun is. I so wish I had a reason to do something else:) I will run it and be glad I did. The crazy snow didn't help either but looks like the weather will be fine, just cold.

Well, I took Jake K and Christi's advice and emailed the race director for UVM to see if they have a spot open for me.  After answering a couple running related questions, he gave me a complementary spot in the race! I'm in! 

What a great day to race! The sun was out and everyone was in a good mood. Woke up at 4:55 and hurried up the canyon. I arrived and was on one of the first buses. Sat near Mark P and visited briefly. Great to see him, he is always encouraging. Small warmup with strides. Ran into Kam who decided to run afterall. He was a saint for me and took my bag to truck of bags as I lined up. Thank you Kam!

I saw Allie, James and Devra at the start. I knew they would be leading and run a smart pace. Race started and I felt very comfortable.

Miles 1-3 (6:19, 6:17, 6:21) Stayed with Allie for the first 5k (19:20 or so) and lost her after the first water stop. Took a decaf GU here.Why did I stop for water at 3 miles with GU? Not sure. Note to self- next time I can probably make it at least to the 10k without nutrition. That's what carb loading is for, right!?.  Anyway, Allie at this point immediatly had 12 seconds on me. It was all due time, I knew I wasn't going to be quite there with her today. She looked so strong and controlled the entire way. She was on fire! Devera was somewhere already in the crazy distance with the guys. I never really saw her again. The down hill was great. I loved how subtle if felt, nothing jarring or crazy, it just made the effort more effortless. Perfect.

4-6 (6:22, 6:19, 6:30) Felt great for these miles, skipped the water stop this time at mile 6. I felt the downhill disapear into flat long stretch for a couple miles. 10k was around 39:30ish.

7-9 (6:37, 6:42, 6:57) Started hitting some long hill stretches here, slowly climbing steadily to the finish. They weren't awful at all, just long enough to make you feel tired and slow. I tried to really push them, something I normally struggle to do. I kept waiting for them to let up and give a little downhill relief, but it seemed a the top of every hill was a flat surface with another long hill in the future. Again, the hills were not too steep but long. Allie was the only person in front of me for most of the race, but at this time, she was a couple minutes ahead. I looked behind me on one corner and saw several guys ( later learned one was a girl right behind me) and felt I very comfortably had 3rd place. Nope.

10-13.1 (6:51, 6:59, 6:57, 6:57) Hit some sort of half marathon wall in the last 1.5 to go. Can only contribute that to inconsistant training on my part. The pace started slipping no matter how hard I tried to stay around average goal pace of 6:30. Yeah there were some rollers, but I was just beat. With 1 mile left, a girl passed me and I finished 4th overall. I had nothing left in the tank to even think about going with her. (This girl was ranked 2nd in the series. The good thing is that the 1st girl in the series finished 2 mins behind me, so it will be interesting to see where we all sit now.)

Cooled down with Devra, Allie, James and Mark P. I was definitely breathing the hardest. They had all been done, some of them up to 10+ minutes. As soon as I crossed the finish, I took a water from Mark P who decided to double as the water boy for the runners coming in:) Then Devra said, "let's go warm down". I couldn't turn that down. So happy to tag along (or what felt like a continuation of the race:) with those talented runners. Thanks! Saw Kam at the end who ran a smart race to get him ready for Boston. So excited for all you Boston runners!!!

I had the hardest time being excited for this race, but I am always glad afterwards. I had a great time, raced as hard as I could, and had no pain or irregular discomfort. Couldn't ask for more. Good benchmark to start the season! I turn 30 in less than two weeks, I feel a peak is coming....

Results are out for the Strider's Winter Series so far:

1. Malaika Homo     3:36:58

2. Rachel Bennion 3:38:42

3. Taralyn Summers  3:38:45 

Last race is a 30k on April 28th. I have three weeks to have optimal training to see if I can take that 1st spot. This series has been interesting. All three of us have traded off winning each of the races.

I've been playing this out in my mind of how it has gone to try and predict how we will do in the end, not so sure anyway. Any thing can happen in an 18 mile race.

5k 10k 10mile Half

1. Tara(20:56.1) 1. Tara(41:37) 1. Rachel(1:07:28) 1. Malaika(1:26:07)

2. Malaika(20:56.7) 2. Rachel(41:41) 2. Malaika(1:07:28) 2. Tara(1:26:30)

3. Rachel( 21:06) 3. Malaika(42:38) 3. Tara(1:09:41) 3. Rachel(1:28:26)

 I need to have almost a 2 minute lead and I need to count on it, so I think I need to go out early and keep that spot. Maybe I should use the course tool, I've never used something like that for pacing, Have you had luck with the course tool? Any suggestions or tips are appreciated. I love that is is so close! It makes it fun and obsessive for me:)

6 easy with ladies group by temple.

I had a 5 mile tempo planned today, but got late notice that I had an early meeting this morning so had to cut it short. Instead did a 5k tempo at 6:35 pace. Felt fine, but too early!

Just registered for UVM with the race director. I decided to do the half due to my base not being quite where I want it for an Spring marathon. If the competition is anything like last year, I will be lucky to be in the top 5! Look at the amazing runner lineup with last years results! Our own Andrea North took the title, followed by Sariah Long, Devra Vierkant, Stephanie Talley, Sarah Taylor. Top 8 also included familar names of Kristen Ogden and Mary Ann Schauerhamer. Sheesh. Anxious to know who is running this year...who do you know of?

1		Andrea Nor North	1:17:54	5:57
2		Sariah Long	1:18:11	5:58
3		Devra Vierkant	1:18:58	6:02
4		Stephanie Talley	1:19:33	6:04
5		Sarah Taylor	1:20:16	6:08

I've been sick since Tuesday. Hopefully I can get over this by Monday and start running again. So excited to see how everyone runs at Boston! Hope they can handle the heat.

First run back after taking most of last week off from being sick. Planned on 5 but really wanted to walk after 3 miles so ended there. Feeling 50% better, so some improvement. Off to work.

Gym workout today. 20 mins on the elliptical then went to the treadmill to do some short speedwork. Ran 5x200s at 5:15 pace with 1.5 min jog in between intervals. Cool down with 3 miles total.

My energy level has been lacking lately due to this virus I can't seem to shake! My workouts have been so easy this week but have taken a lot out of me.  So I decided to take a 5 Hour Energy to test before race day that I haven't tried yet. Felt fine and energized somewhat so I ran to the gym and did a progressive 2.25 mile increasing 15 secs every .5. Splits were 6:45, 6:30, 6:15 and 6:00 for last .75.  Afterwards I did 40 mins of core work and weights. Ran back home with 8 miles total  with 7:15 AP for the day 

Four hours after the workout I hit some kind of new low, the energy drink had ran out and I was not doing well. I had this crazy migraine that would not go away!. I took some meds, went into a dark hole in my room and spent the remainder of the evening in bed. Not sure what that was a result of, but I might have to think twice about taking an energy drink while I'm not quite a 100% healthwise, then add a workout:) Good thing Steve had the day off today- he took care of the kids and dinner. I plan to keep him.

Cross training today while being productive. Deep cleaned the house for most of the morning then walked around Salt Lake City the rest of the day. We are on a "staycation" for the next few days. Steve got the week off so we could go to Moab this week while the kids stayed at my sisters. We had big plans to go on a 2 day river rafting tour, bike slick rock, hike, run, and stay in a mini cabin. We ended up postponing the trip to June since we learned it was free National Park weekend and some four wheeling competition. So not waning to fight off the crowds, we elected to spend our time in SLC and Park City. So many things to do- visit the Church/Temple grounds, City Creek Center and see a play then head out to Park City. We watched Little Shop of Horrors at the Rose Wagner Theatre in SLC last night. It was great! 100% of the proceeds went to underprivileged kids for dental care. So fun to be together without the "Three Ringling Brother Circus" following us from behind (aka our kids.) I'm counting 4 miles of cross training for the day for sure:D

Speed work day. 15 minute warmup on the elliptical. TM workout of 1,2,3,4,5 minutes with equal rest jog. Splits 5:15, 5:32, 5:49, 5:56, 5:56. Then 10X30 at 5:00 pace with equal rest (5:00/7:45). Cool down. 7 miles total.

 I am running the SLC Half tomorrow. My sister's friend is not running so I am using her  bib and pacing my sister to to a hopeful PR. Goal is under 1:50 tomorrow. Come on Tammy! 

Paced my sister for the SLC half. She got a PR! Saw other FRB members and cheered on Allie and James in the marathon. Nice work Allie for taking 2nd in the marathon and Andrea for taking the half title! Great day!

Family walk with some short spurts of running with the kids. Loving the weather!

6 miles easy with ladies group. Right hammy and glut is pretty tight. Good stretch afterwards.

Elliptical and Treadmill warm-up then ran progressive 3 mile. Splits were around half marathon to marathon pace at 6:49, 6:38, 6:15. 20:22 for 5k. Then ran 4x30 seconds at 5:00 with equal rest. During the last repeat, the lights went out at the gym causing the treadmill to stop for a second. Can't afford any sudden stops at 12mph on the treadmill! Thank goodness I caught myself. It reminded me of this clip:)

http://now.msn.com/living/0327-ultimate-treadmill-fails.aspx#scptm2

Great weather this morning! This morning's run was slighltly eventful. I turned down my road and low and behold a cougar cub bounded right past me. At first I thought it was a large cat, but it was indeed a cub. Good. Then I ran down Main and raced against a garbage truck. I won becuase it eventually turned up the road. Winning a garbage truck is a great confidence booster for the 30k on Saturday. Ready to give 100%.

Third times a charm! Computer issues x 2. Hopefully I can finish writing the report this time.

I was ranked third in the series by 3 seconds from second, then 1:45 from the leader. So I needed to make a plan. I had my splits written out on my arm using the course tool at 6:55. I spoke to Michelle L via skype to discuss some strategy. Thank you Michelle! So nice of her to take a second and lend her expert advice. Due to past course times, it appeared the winners were conservative. I also learned that it would be hard to make up the time I was behind first place if we were all having a good race, so I just had to focus on myself and let the peieces fall where they may.

It was a great morning for racing. It was chilly but there was no wind and the sun was warm. Lined up at the start and spoke to one of the girls about  an earlier misunderstanding regarding me drafting off of her. Air is clear and she is quite nice!:)

My plan was to stick to my pace but keep the leaders in sight. Rachel went out with a small group of girls who helped pace her, Cynthia Fowler and Amanda Bebe I think. They looked like they were all on  a casual stroll. I stayed behind about 6 seconds.

Miles 1-3 (6:37, 6:44, 6:51) Very easy miles but noticed off the bat my legs were feeling heavy. Resisted the urge to speed up and stuck to the plan. Everyone looked like they were having a good time with lots of conversations.

Miles 4-6 (6:56, 6:53 6:58) Feeling good and finally saw Malika come up from behind. Course was flat with rollers so I loved having the course tool make it all feel like an even effort. I am converted. Slighlty ahead of pace from start.

Miles 7-9 (7:02, 7:07, 6:57) These miles were gradual uphill (3% or so). Feeling fine but legs are still heavy for some reason. The pacers leading the first girl would take breaks then play catch up. So ran with Cynthia and Malika for a while and talked about our jobs and training. It turns out Cynthia and I live near each other and will meet up for runs. Then she ditched us and caught up to her friend. In heinsight, I should have just went with her, I had no reason to run behind anymore- but felt I couldn't make any moves until the turn around. Took first water stop with a GU. Still on pace.

Miles 10-12 (7:01, 6:43, 6:40)  Still felt good for these miles but my legs are starting to feel like lead. I had a plan to drop the pace and keep around 6:40 but legs wanted to stay in cruise control. Miles 11-12 are slight downhill. Lungs felt great and breathing under control.

Miles 13-15 (7:03, 6:56, 7:04) Starting gradual uphill to finnish  around mile 15. I try to push the pace and start playing catch up but I wasn't making any ground. Took a 5 hour enery here.

Miles 16-18 (7:00, 7:06, 7:14) Girls are pulling ahead but I am not. My legs are content at that speed and nothing more. Began to realize that I had no chance to move up in the ranks at this point and enjoyed the ride coming in. Came in with a hard effort at the end and was happy with my time of 2:09:16. At the 30K I was in the high 2:08 but what does it matter now? Didn't catch the last .67 due to not stopping watch.

Warmed down with Mark and Kam for a couple of miles. Stayed for awards and got some prize money for third overall and some gear.

This was a good race for me today. Although I didn't win the series, third is fine too. However I gained several positive benifits from this race. 1. Felt like I could have kept the same pace for another 7 miles, enough to run a marathon. Would I have been able to keep it up? Who knows, but I felt at that moment as though I could! Good news to me and a gage of my current fitness. 2. I met another running partner who lives near! 3. I had a great expereince and felt good. I'm not sore and feel energized and refrshed to start the season of racing- Summertime! Pics below after the race, collections from the race and splits on arm. The photo is HUGE! Steve wrote them on for me the night before with some personalized art work:)

6 miles with ladies group. They all think when I show up that they need to speed up. I was hoping for some slow miles to recover from Saturday. Probably around 7:45 pace only, but felt like race pace. Hammy/glut muscles are mad at me. Otherwise feeling good and recovering quickly. I'll take this week easy and resume regular training next week to get ready for UV half.