Fuel SMART,Train HARD, Run FAST.

10 miles at 6:55 ap. 5 mi easy at 1% and 5 mi on 0% at 6:22ap. Apparently, 6:22 on the TM is the equivalent of running 6:39 on the road. I'm doubting my ability to pull that off for SGM. I suppose if I PR, that will be good enough.

* My husband read this and kept asking what all of the abbreviations stood for.

%= percentage of incline/decline 

mi=miles 

ap= average pace

tm= treadmill

mp=marathon pace

SGM=Saint George Marathon 

PR= personal record 

 I guess that that is a lot of abbreviations. I'm lazy. You all know them!!

5:30am- Long run today since I have to work this weekend. 15 miles total @ 8:00 ap. Ran North on Main to Farmington overpass by Harmons and back. Nice morning. Legs are tight.

Lucky to get up this morning after power has been out. Nice and easy.

Tempo Tuesday with Andy on the trail. 6x 3 mins @ 6:00 with 3 min jog rest. Could have done more probably, but really did not want to. Body felt challenged. Andy pushed me. Yesterday's cupcake war was probably not the best idea:)

5 miles on elliptical, 300 crunches, 6 mins on row machine, weights with squats and hip pt exercises. Right knee a little tweaked with tired legs.

Met up with Kam and Allie up Muller Park trail. Great discussions about torturing mice and such. Good run. Legs are tired. Ran a bit more to get an even 11. Came home to have an ice bath that ended up being luke warm. Iced right knee.

7:00AM-16 miles down Main Street towards Farmington, past Lagoon. It was fun to see a lot of familiar faces also out running. Pushed the last 7 miles back @ mpe. Cool and comfortable run.

3 mile walk with family

6:00am- Tempo Tuesday with Kam and Andy. I really didn't want to push anything today with Hobble Creek Half on Saturday. Good thing the guys are really laid back, they went with the flow and ran an easier effort today for my benefit. They are great to run with. Andy is so gifted at pacing and judging effort. He is always a consistent runner. He runs effortlessly and makes the hard efforts look easy. Kam is great for coaching and strategic planning. He gets me pumped and primed mentally to race. I appreciate his feedback and tips. Other than that, I really can't stand the two.

We ran out 4.5 miles at a very nice 8:30 pace, then did a progressive 3 miles back at 7:30, 7:00, 6:30. Felt great except for a minute or so when someone brought up cupcakes. Running or not, those things make me sick! Ugh, I can't even think about them anymore without getting nauseous.  Three weeks of cupcake themed get- togethers have cured me of the things. I just need to have a few chocolate get- togethers to cure that addiction, and I should be set.

I'm not quite sure what to expect this Saturday. I feel ready for a PR but within reason. Beating my course PR from 2011 (1:23:45) is a good start. Beating this years PR from Des News (1:22:58) would be even better, but my all time PR of 1:22:34 would be great! Anything in the 21 range would be icing and I think within reach. SO back to the top, anything under 23:45 would be nice. See, I just have to think it through:) 

42/100 

I'm having some strange niggles in my knees that I've noticed for the past week. It started in my left then miraculously transferred to my right knee. It tingles all day when I'm not moving for some reason. Just for fun, my left foot has tried to get noticed as well. I just need to hold on till the season is over. Good thing they are minor so just minor adjustments are needed. I'm glad I'm in not competing on the collegiate level any longer. I loved my coach, but he would push us past our limits. Every workout was a literal race. My junior year, five or the seven cross country traveling team runners were injured with stress fractures by Regionals (except one girl was in the ICU, but that was totally unrelated!) Indoor track practices were spent on the elliptical and in the pool instead of the track. It was an unreal year. So glad to rest when I need to without pressure riding over my head.

PM- Fun swimming with my family.

Easy few miles to get legs moving and assess foot and knees. My foot is slightly more annoying today but my knees are doing better. I'm sure by the weekend, all will be well. It wouldn't matter anyway, I'm going to race 'em down to the nubs for a PR.

I got called off of work today so I'm finishing up my workout room. I bought an elliptical from the DI yesterday that I'm quite excited about. I was certain the computer or resistance was burnt out since that is the main reason those machines are typically donated. I was just happy that it looked decent and ran smooth. Came home to find it all works! I did find some reviews on the machine and they were terrible. I might be bothered if I had spent the retail price tag, but $25? Best $25 I've spent this year.

http://mobile.walmart.com/m/phoenix;jsessionid=671AD6D0C7AB84C820DC7903A2ED9D4D#ip/Gold-s-Gym-Stride-Trainer-300-Elliptical/7789777

Easy with some 400s at pace. My knee does better running than at rest. My foot does better at rest than running. Brother. Despite, ready to kill it tomorrow.

I was so happy to run this race with one of my former college teammate, Doni. We stayed the night at my parents house so we could sleep in more.  It was a bad idea to shared a room. We decided to sleep in our running clothes to get an extra 5 mins of sleep. This was in vain, because we giggled most of the night, reflecting on past memories. I was able to get three hours of sleep, while she had zero. The alarm went off at 4:10am and we made it in plenty of time to watch the buses arrive.

We warmed up just under a couple of miles further up the canyon, then made our way to the start. It was so crowded, as it usually is. Kassi showed up and we visited shortly before the race began. I knew a lot of the women who showed up today. It seemed we were all going for similar times. It was clear this was going to be a competitive race. So far, 2013 has not disappointed in that regard.

Miles 1-3 (6:16, 6:15, 6:14) These miles felt nice and easy. Around mile two, I met up with Janae, Jasmine and Stephanie. We chatted and stayed in a group. I generally never feel like I can talk during a race, so this was nice. We were all planning to hit ~close to the same times. I grabbed some water at the first aid station. 5k split @ 19:20.

 Miles 4-6 (6:19, 6:28, 6:17) We continued as a group. This was helpful and seemed to make the time fly by. I felt good here, but knew I would not be able to drop the pace much more. I suspected Jasmine and Janae were planning to go faster. It was also clear they were probably more comfortable that I was. I took a GU at the second station around mile six and I tipped the cup over. I quickly turned around to get more. I did not want a repeat visit to the med tint this time! When I looked ahead, the girls seemed quite a bit ahead for that short time frame. That was mentally hard but I surged to catch back up. Around this time we hit some downhill and they increased their speed. Janae,(bless her heart:) turned her head and motioned me to come with them. I surged one more time, but it only lasted a few seconds. I felt I couldn't make up the gap without compromising more effort than I was prepared to exert at that point in the race. Unfortunately, I also knew that if if didn't catch them here, I likely would never. Off they went. 10k @ 39:04.

Miles 7-9 (6:28, 6:26, 6:37) The downhill was ending and the rollers were more noticeable. Jen H. passed me around here and I was in 9th overall. The trail starts somewhere around mile eight, which is always a hard part in the race. I passed a few men on the trail and tried to push to see if I could find the pack of ladies ahead, but never had a clear view. That worried me.

Miles 10-13 (6:38, 6:38, 6:35, 6:24) After exiting the trail, there was a nice tailwind that helped. I found myself relaxing more and trying to recover from the rollers and trail. I looked at my watch and tried to calculate my finish. At the time it appeared I wasn't going to break my course PR. That was discouraging and I found myself letting the wind push me instead of taking advantage of it like I should have. The course turned another corner and now there was a strong headwind. Somehow this got me out of my funk and I fought against it. I kept telling myself to push hard even though my pace never reflected the effort. I pictured as though I was running a Tempo Tuesday workout, and the effort seemed easier from that viewpoint. I passed a girl here who had been ahead the entire race. I saw my sister, Tammy around mile 11.

With two miles to go, I pushed as hard as I could. The last mile flew by and I pushed the last 800 in 90 seconds. I beat my course PR by almost a minute:) I felt good at the end, especially compared to past years on this course.  Afterwards, I talked with some of the ladies as we reflected on the race. I felt Deseret News course was easier than this course. The rollers and hill at mile 11 were more exhausting than I remembered from years past. However, as always, the course measures short on the Garmin. I can't decide if this is true or if the canyon messes up the signal. I'm sure this has been thoroughly discussed in years past on another thread. Despite, I like the Deseret News course better.

I soaked in an ice tub with several other runners and enjoyed further reflection on the race. We drove to IKEA afterwards and walked around for several hours, dreaming about purchasing cheap and trendy furniture. After that we drove straight to the DI and actually purchased cheap but not trendy furniture.

As with every race, so much to learn. I think one of the mistakes I have made this season is setting out for a certain time rather than place. This is a cop out to not hurt, now that I think about it. Time to take training up a few notches in prep for St. George. May the injury prevention angels be in my favor!

http://runsum.com/results/results.php?raceid=146&event1=Half%20Marathon 

3 mile jog/walk with family and dog. Supposed to be a nice walk to the park, but I couldn't help to run along side the kids on their scooters. Legs felt fine and almost peppy. That won't be the case tomorrow, I'm sure.  Likely a mile or two run tomorrow with mostly cross training, then some marathon tempo work on Tuesday with the group.

1 mile easy run with my son. Then helped my neighbors move furniture for my neighbors. Legs feel fine, just slightly tight.

3.5 hours of sleep. Boo.

6:00 AM-Tempo Tuesday. Easy 5 miles with last 4 progressive at 7:13, 6:44, 6:40, 6:19. Legs and effort felt good, except for the last 75 meters when Kam challenged me to give it the "Bebe kick" (yes, referring to you, Angie Bebe.) He ran a faster kick than I was able to throw down. On an other note, Andy is an animal- he never breathes. It's freaky.

I think the race has caught up with me today. I could feel it enough. I never seemed to feel peppy and peppy is important. Oh well, I did it anyway but had some small breaks here and there. 10 miles with 3x1 miles at 6:48, 6:48 and 5:50,  just to make it fun. 7:30 ap.

 I bought a darling skirt from Lululemon that performed well during today's run so it can now be added to my small running wardrobe.

Nice run up Davis Blvd. Picked up the last few at mp and the very last in the low 6's. 9 miles total, 7:41ap.

Hurried home to get ready for a busy day. My youngest brother of seven, is getting married today in Utah County. From the wedding to prepping for the luncheon, then to the reception, weddings are never fun. Even if it's your own. If we could do it over again ,  we would save ours and our parents money and ride off into the sunset right after a small ceremony. Ahhh....back to work!

6:30 AM- I had a great long run today. I headed south on Main into Farmington and  The weather as perfect, minus 10 mins of a flash flood with lightning around mile 4. I took cover under a tall tree:) Not the smartest, but there were a ton of them so I took my chances. I thought about turning around and doing it on the TM, but the rain looked more elusive in that moment, so I pressed on. It stopped raining around mile 6 and left a cool breeze in the air. I stopped for a GU at mile 11.5 and ran the last 5 at mpe ~7:00. 7:55AP. Legs are tired.

71/100 

Evening walk with family.

5:30am- 6 miles with ladies group on Bountiful Blvd.

Today was easy as a result of using a porta potty near the trail. The smell was so bad that it triggered my gag reflex for the rest of the run. Easy miles with the last three modestly progressing to 7:15, 6:53, 6:22. Those times are off memory. Andy knows the real times, but no one cares. Not even me. Not Andy, the times- I think.

Steve promised to run a 2 mile trial on the track tonight and invited my presence. I have to be careful to be totally supportive or he may never do it again. So likely some PM miles.

10 miles down Main Street. My left leg felt like a prosthesis. Knee and big toe hurt for some strange reason. Sometimes this happens for a day then goes away, I predict this to be no different. 

Speaking of prosthetics. Steve got offered a potential fellowship in prosthetics and reconstructive surgery at the U. Not sure if he's going to do it, but if so, that would mean another year for sure we would get to stay here. We're just about at the 18 month mark count down, adding another year would be okay with me:) I love this area. 

Also, I got a call from someone from SGM. They want me to send in a running resume and a little about myself. I guess they are requesting resumes this year, maybe to verify I can run a decent marathon. I'm still trying to figure it out myself. I wonder if I should just copy and paste my races from my race list for the past few years under "Tara's races" or if I should make it more formal. It likely doesn't matter. My running resume could certainly be better. I'll have to make it up in personality. Maybe I'll burn the edges and send via USPS. That would stand out. That or glitter. 

I hear they are spotlighting and inducting Rossy Lee and Amber Green this year for thier dedication the race over the years. That is so awesome!

I knew getting through today's long run was going to be quiet the feat. Not so much to hit the mileage, but rather the route I had to take. I regrettably had to cancel a group run with the Weber girls down Huntsville canyon because my husband had to work. That meant I was doomed to a TM 20 miler! I was obviously scared. Nothing makes me more anxious than boredom, just a little factoid.

I wanted to mimic my fueling plan for SGM, so the first 4 miles were spent running to and from Smiths for fuel and even a garage sale all the way up 400E:).  At least this made stepping on the TM less intimidating with only 16 more to go. I put the incline to 1% then tuned on two fans. That mimics wind, right?:) The last 10 I ran at mp (6:45). Sweaty and tired.

I fueled on an assortment of Gatorade, caffeine, GU's, banana/blueberry fruit puree, water and PB crackers, every 4 miles. (Note to self, PB crackers are a bad idea. Ridiculously dry. I tried to drown it down with red Gatorade. Gross!) This was definietly more fuel than I normally take on a long run. I usually only drink some water here and there with 1 GU for the last 10k. I wanted to see if it made the long run easier. It didn't.

I'm not going to lie, it was harder today than I would have liked, even from the start. I know this is due to not prepping well. Generally I plan ahead for long runs to make sure I have adequate sleep and diet in the days before. I didn't do any of that this time. If anything, I didn't consume nearly enough calories, and the calories I consumed were garbage. I call that double dumb. Hydration was near non-existant too. Tripple dumb. This is what happens when I work or clean the house. I forget to eat and drink. Give me a day at home with a clean house, and I'll clean out the food storage! 

So, the results would have been the same- the long run got done and I ran goal mp miles for the last 10, I just didn't feel as great doing it. I think one of the best benifits to these workouts is the mental toughness you get doing it, so that you can draw on when the race gets hard. I tried to at least think of that when the TM miles got long and tiring. 

I finished with 21 miles, 1 mile more than planned, just to say I could go another mile after I really wanted to be done. I also had stop a lot. It felt like a buh-jillion times, to meet the demands of my offspring and to fuel. My 3 year old came in to ask every 5-10 mins to see if I was done yet. He really wants to play steam roller today, AKA, miss and jump on mom's stomach or back. So that's still on today's docket:) In reality, I probably stopped 8 times for 30-120 seconds at a time. That almost qualifies as a DNF long run. Maybe I did intervals today instead. 7x3 miles?:) At any rate, glad to be done.

4mi hilly @ 8:55ap 

7mi 1%@ 8:00ap

10mi 1%@ 6:45ap 

=21 mi @ 7:12ap (2:31:xx)