Fuel SMART,Train HARD, Run FAST.

AM- 5 easy on TM @1%

PM-2 easy outside with Steve

6AM-Tempo Tuesday. I was unsure how this was going to go today. During last nights run, I slightly tiwsted my ankle in the dark. Normally not a big deal, but my ankles get pinched nerves easily. I was cursed by this for the last Winter series. After much prayer, ankle was fine by morning:)

Good ole Andy showed up at LPT. We warmed up 4 miles then did 6x800 with 2 min jog rest. 2:58, 2:56, 2:57, 2:56, 2:54, 2:57. I felt good today, light on my feet.

Late night run with Steve. Down a hill, up a hill. My legs have been tired all day.

6:00am-Ran to 400 E, down to Main and looped back home. This was a good time to think through my lesson plan for the first day of Joy School today. Easy!  We'll start with the welcome song then weather, play, sing, learn something, play, potty, snack, and  clean up!  Not sure why I had to think it over so much! Except you can never really stick to any sort of plan with a bunch of three-year-olds.

While I tried to stick to a schedule, there were a lot of things that actually happened that were not in my LESSON PLAN! What!?:) Typical 3 year old stuff like, breaking up fights, wiping tears, playing the sorry game (with me saying both"sorry" and "it's okay" for both the victim and the perpetrator,) cleaning up a bloody nose after a kid round house kicked another, and wiping bottoms x2.  I'll get the hang of it...hopefully. Next time I pulling out the bounce house and the concession carts. Circus animals.

Warm up on the elliptical, then some easy miles on the TM. Threw in 2x800 at 6:15, 6:00 to get legs moving by tomorrow. I've sort of been dreading tomorrow. I signed up to run the Classic 10k, but also need a long run in. So I'm waking up early and driving up to Layton to get in 12 miles (in circles since I don't know my way around) before the race,  then finishing with another 4 miles. I figure any miles at or below mp are good enough, but will go as fast as I ca

I'm feeling very ready for SGM. I think I'm at my fittest right now, and I'm nearing my peak life time weekly mileage. I'm so excited to see what I can do!

88/100

Intermountain does a good job with this race each year with the help of their sponsors. The shirts are nice and the vendors with free samples are plenty. Very well organized and friendly volunteers. Plus, I had a discounted entry for being an IHC employee, which is a bonus!

5:30am- I made my way up to Layton to run the Classic 10k. I had big plans to get significant miles in before the start, so I figured I would run the the course twice, instead I ran out and got lost, back tracked and ran back to the start. Six mile warmup, instead of 12. I guess it made me more fresh for the race.

We lined up at the start and I saw Jasmine and Alyssa. The course was tough for me. The first mile is slightly up, miles 2-3 are uphill, then 4-5 are downhill with the last mile was flat-ish with a few small hills.

I stayed in 2nd place throughout the race, but could hear breathing behind me. The first three miles were rough, especially mile 3. It began to feel like a crawl up to the top of the turning point. Jasmine had a decent lead at this point. I knew if I could hold on till the downhill, I would make up some overall time. Spits were 6:02, 6:43, 7:05. 5k seemed around ~20:30.

It was hard not to relax a bit on the downhill, but I made sure to keep pushing. I tried to visualize my current exhausted state as a mental exercise for SGM, when the last miles are tough. Except, I started to feel stronger each mile closer to the finish.The last mile was tricky due to running into the 5k runners. Lots of dodging and fancy tricks to get around. The last mile had one more uphill, but it was doable. Final splits were 6:23, 6:16, 6:31, 6:11 (.10)

Cooled down with Alyssa and Jasmine. Then returned for the awards ceremony. It was fun to sit down and chat with other FRB'ers, Allie, James, Jake, Andrea, Kassi. Stars, Allie and Kassi took the gold and silver in the 5k. I placed 2nd behind Jasmine, and walked away with $75:) Thanks to Kassi and Jakerea (like that one? Give me time, I can do better,) for staying around and giving me great advice and support for the upcoming marathon.

Headed out the door and turned around after a mile. Ankles were not happy. Time for new shoes. Besides, I couldn't get my mind off of today's task...canning salsa.

Met up with Kam and Andy today, but none of us felt like anything special today for various reasons. 9 miles on the trail out and back. My joints weren't too happy, a sign for new shoes.

Came home and found out I was called off work. So I found some shoes online and purchased last years model of Saucony Ride 5. It seems like I didn't love them last time, but they were $58 compared to $110 for Brooks Ghost's. Seemed like the right choice. Now I need some trail shoes...

Woke up early to run and even got dressed, but decided to wait till later due to a massive headache. It must be Joy School today, Yep:)

After Joy School, laid my little guy down and jumped on the TM. I really didn't want to run on the TM. I found lots of excuses not to, but forced myself to get on without any expectations. After 2 miles I was bored out of my mind. Since I needed more miles, I decided to do some cruise intervals at recommended pace calculator. This workout encourages you not to go faster, even if you feel like it. I didn't feel like it and  I certainly didn't want to be a hero today.

12X400 @ 1%,1:30 for all with equal active recovery.

It was easy to let my mind wonder and let my body fall into the rhythm. A good sign and didn't feel too taxing. Once I got into the groove, I was tempted to do 15, but then that would have bordered on a hero workout.

On Saturday I'm pacing the Big Cottonwood Half-1:30 group, then some post miles to make it a long run. Too bad it starts so early, it would be better to get some pre-miles, then finish up the long run with a harder effort 13 miler. I'm just not sure I can get 6 miles in before the race. Maybe I could...maybe I should.

GI upset 6 miler on Bountiful Blvd. Hardly fun.

I was so impressed with the organization and great value of this race today, I must review.

The Big Cottonwood Marathon and Half does a phenomenal job with this event. This is by far the most organized, friendly, and perk filled race, I have attended in Utah. I have yet to run STG, however.) I was so impressed with everything from the web page to the finish. They really didn't skip a beat anywhere.

The goody bags have the usual, but also include a pair of gloves and an emergency blanket for the cooler start. The drop bags are shoe backpacks already labeled with your name and bib number, so easy to find at the finish. The shirts are a great fit, design and color- the best I've seen so far (too bad I ordered a size for my husband. I'm too good to him.)

The volunteers were friendly. The aid stations were spread out every 2 miles with drinks, candy and aid.

The course is beautiful, but very steep. Steepest I've ran. However, I hear Drop 13 is steeper.

Most of the buses were Le Bus's (how to make that plural, I don't know. Ask the French.)

 Exiting off the bus, the POP's were plenty. I never did see the end of them.  There were also portable sinks to wash your hands afterwards. 

The race started seamlessly on time. They had a flying helicopter camera capturing a birds eye view of the race that snapped pics. Did I mention all the pics taken are free and sent to FB?

The pacers were great (of course:) because Walter does a good job with American Flyers Race Pacesetters.

The finish had tons of massage therapists waiting to help. There must have been around 25 of them. Whole foods sponsored the food, so it was great.

Individualized printed results were made available as soon as you finish, even on a fancy card.

The metals are especially BIG and heavy. I guess it would have been ironic to have a small metal, considering the name. If it were solid silver, that might have been overkill, but  that is something for them to work on for next year:)

They really didn't miss the mark anywhere today, as far as I could tell. Josh Rohatinsky is part of the team who puts on this event. He was an an elite athlete for Nike, so he's been to some big races himself. It seems he took the best of those races and put it into a "BIG" event here in Salt Lake City. I'd love to do it each year.

Okay, review done.

Jed Burton helped me pace the 1:30 group. We had a group with us until the last mile, they fell behind or pushed ahead. My watch said 1:30 exactly, official results said 1:29:55. After the finish I got a massage, then realized I had a couple of hours to stop at every expo table and take something away. I was excited to see how Telly and Becky finished, as well as a few women from my morning running group. I ran back and found Telly and Becky. I ran with them in. It's always emotional to see others reach their goals and fight so hard. I ran  a bit more to find the others. Altogether, I got another 10 miles in, perfect for a long run day. Legs are tired.

Oh yeah, there were a ton of bloody nipples today. A ton.

Uh oh. My legs are pretty sore. Maybe the most sore they have been all year. I just paced yesterday, right? Geeze. I was minimally sore after Ogden, hardly any after Deseret News Half and none after Hobble. I was starting to thingkmy legs were MACHINES! Nope, they hurt kinda bad. It must have been from putting on the breaks the entire way. I just didn't want to fall over!! 

I hobbled all day around at work today. Grandma style. Great Grandma style, even. Plus, there was a creeper there today, that made getting in and out even harder, but that's normal.

Well, some of the key workouts I still wanted to creep in are out of the picture, I guess. What am I supposed to do for the next week now? Where's Bonnie? Allie? McMillian? He comes here sometimes for ideas. 

6AM- A short jaunt down the street led me to believe that if I ran down the hill to Main, I would never make it back. Turned around and warmed up on the elliptical at home for 20 mins, then some slow TM miles. 3 miles

PM- 4.5 miles. Night run with Steve to the track and back. I wanted to see how much the track was lit up at night, if at all. It was dark, but I took a lap anyway, while Steve stretched in the parking lot. On the far side of the track,  I was scared to death by a guy that popped out near me wearing all black . I think he was talking to himself. After I passed he said, "what? WHAT?" So I sprinted out of there back to Steve. Then on the way home I screamed three times over dumb things. Steve says I'm not cut out for night running. Last mile at mp.

Legs are just tired. I need a day off.

5:40AM- I found some pep in my legs today. I jumped out of bed a little earlier today to get my workout in before work. I knew after a few steps, I was going to feel good for the run. I felt like I had unlimited energy. I can't remember the last time I felt that way on a run, or race for that matter. I guess yesterday's break was needed.

6 miles down Main at a steady pace. Turned around and ran a fartlek, 5,4,3,2,1 mins, followed by a 2 mile mp/tempo. Active rest for 1/4 of the time between each. Paces for the fartek were 6:16 (rolling), 6:35 (up), 6:23 (rolling), 5:42 (up and down), 5:18 (down.)  Then I took a 3 minute break before starting  2 mile at 6:37 and 6:49. Lots of up and down hills, with the last mile gradually up. I felt great today. I even got myself breathing hard on the hills. It's good to tap into that part of the lungs every once in a while! I have another tempo scheduled for tomorrow on LPT then a long run on Saturday.

6am- Easy 7.5 miles. My new Kinvara's came today!

7:00 -Met up with Kam this morning. I half expected to meet with a group, but I guess it didn't work out. We met up by the dam on BST then continued on the trail into Farmington. We walked a couple of climbs, because we felt like it. We turned down on the decent, my legs hated it, especially my left quad that had been sore since I woke up this morning.  We had good discussions about fueling, mental toughness, holistic health, racing strategies and our excitement about the TOU runners! 

The plan was to get in some mp miles in the end, but we ended up maneuvering through neighborhoods, fixing tampered campaign signs, and talking about the Centerville election. I was glad to not push my legs today. 

Returned home to an ice bath, muscle milk and Yoplait's new Greek Frozen Yogurt. 2x protein, natural ingredients and live active. Good post snack!

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I am going crazy with excitement for Allie's TOU win of 2:44!! Our own FRB'er Nan, holds the course record for her 2009 performace of 2:44:10. I'm not sure if the CR was broken today or if it still stands. Ooooo, this is fun!!<:D

Seven miles on Davis. It turns out there is a park up there. How could I have missed that in the past!? Life changing.

6:00AM- Tempo Tuesday with Andy at LPT. Today seemed to be a stark difference for cooler temps and  the amount of light. Maybe it's because we skipped last week. Kam took today off since he's tapering for Huntsville this Saturday.

We ran 4 miles out for a warmup, then turned around for a 10k at mp. I had a break after the first mile for a quick visit to the  POP. Resumed the effort until we had reached the 10k mark. My Garmin was off from both the mile markers and Andy's chronos watch. Plus we went through a tunnel that caused it to loose the signal- but that always happens, so we went with Andy's watch which seemed to be more consistent.

10k splits (40:20) - 6:39, 6:29, 6:34, 6:36, 6:35, 6:26, 6:24 (.2).

The plan was to stay between 6:40-6:45. The dark made it hard to slow down. I kept reminding myself to ease off the pace to get into a natural mp, but I kept naturally returning to 6:30's. The last mile I really made an effort to slow down, but I guess it was only mentally, because it ended up being the fastest. My pace odometer was off today. I think it was the 5 hour energy I tried out before the workout. I'm wondering if I should give it a try for the marathon, maybe at the half way point. I haven't had any stomach issues since taking it, aside from when my dog jumped up and punched me in the stomach when I got home, but that can't be attributed to anything. Any 5 hour energy lovers out there? 

Overall, I felt controlled and really good. I just wish I could sustain that effort for an entire marathon! 

House cleaning and car detailing x 3. Good as cross training.

3 miles while running errands. Wanted more, but didn't.

Easy miles with 4x400m at 1:28, 1:27, 1:26, 1:25. Family 5k tomorrow morning before leaving town. I really wanted to go watch the Huntsville marathon, but we have to leave earlier than anticipated. Boo. I'm excited to see how Kam and Angie do!

Small race. Looked to be roughly 70 people, but at the start there looked to only be 20:) I went out with 3 HS boys. Passed all but one in the first mile. Lots of turns through neighborhoods. Gradual uphill first mile. Ran circles in a park for second mile. The wind picked up but seemed to blow sideways despite the direction we ran. Stayed within a stride of first place. Last mile was subtle downhill for first part then subtle uphill to finish. The wind was much stronger in the last mile in a very chilly headwind. Attempted to pass him with a couple surges, but he wouldn't allow it. We ran side by side for last mile then sprinted to finish. He edged me by under a second. Ran back to get my husband and kids. No awards, but plenty of drawings. We walked off with gift certificates and a gift basket. There was a fun band there too. Steel Horse or something like that. I guess they are traveling and open up for Nitty Gritty Dirt Band. Fun low key race tune up for next week!