Stop and Stretch

Biked.

It was really good to run with Steve again, and to learn from his running knowledge.  After a good warm-up we did 1 minute at 5K pace followed by 2 minutes at marathon pace, times 7 and then a cool down.

 After our warm-up, some of us ran on the road.  I forgot to start my watch at some point so I don't know exact miles, but we did marathon pace for about 4 miles.  Then Cheris and I joined the track workout, just for about 1.5 miles.  8 miles total. To all my blogging friends:  SEE I CAN BLOG.  They just won't be very detailed.  Remember to see Cheris' blog to fing out who I ran with, what I said, what I wore, what my splits were, etc. 

An enjoyable 2.5 mile warm-up with Cheris, Peggy & Mike.  Then the whole group ran to the top of 9800 and back down to 2200.  Cheris and I ran 6 miles of it at marathon pace.

My foot has really been hurting.  I got new shoes ( back to my beloved Trigon Ride 5) and it felt a little better today.

Woo-hoo!!!   Cheris, Jody and I ran 22 miles today, and  I felt good at the end!!  I totally felt like I could do 4.2 more-  I don't think I've ever felt that good at the end of a really long run!  The only problem was my foot.  Sometimes it felt okay and sometimes it felt really awful.  I'm going to the doctor Wed.  Thanks Cheris and Jody for great conversation for 22! 

A nice run with Cheris, Cheryl, Kelli and Scott.  My legs felt tired, probably from Sat., and my foot still hurts. 

I ran to the group meeting place.  We did a warm-up, then we ran team relays and some hill repeats.  It was fun to have so many people there for our relay.  Then I ran home.

We ran 4 5Ks.  I ran the first at warm-up pace, the next two at about marathon pace, 8:15 and 8:01.  The fourth I did slower, around 9:15.

I ran a nice, easy, pace with Cheris this morning.  We ran some long hills to help in our preparation (mostly mental prep., I'm sure)  for St. George.  It was a great day for a run!!  I'm excited to try the 1/2 marathon route tomorrow!

A few of us did the 1/2 marathon route and then added on at the end to get 14.  8:48 avg. pace.  My legs felt so tired and heavy today.  I'm hoping the taper is very rejuvenating.

I intended to run 8 miles, but since everything hurt while I was running, I decided to only go 7.

9:20 avg. pace

Warmed up with the group, then went to the track.  The track didn't feel very good on my inflamed tendons, so Cheris and I went and ran on the roads.  9:18 avg. pace with some pick ups.

I took off Thursday, (on my Dr.'s recommendation) and my tendons and feet felt much better today.  In fact, my run felt great!

I ran with Kris and Dean.  We started out slowly then did some tempo miles:  8:03, 8:09, 8:27, 8:13, then  8:45 and 8:57.    I cooled down to my house - 9:30.

Ran easy for 34 minutes.  Tendons and feet feel pretty good.

Ran with the group today.  After our warm-up, we did three 1-mile repeats.  I used the first one as more warm-up, did the second at marathon pace (about 8:00), then did the third slower, and cooled down back to the high school. 

Kudos and a big THANK-YOU to my coach Steve Ashbaker for coaching me to a 3:31:07, a 13 minute PR!   I was so excited at the end of the race!  And wet, cold and windburned!  Thank-you also to the BBK's!  I never would have gotten up at 4:30 and 5:00 all summer long to run all those miles without you guys!  You also make all those miles fun and entertaining.  

Cheris, Michelle N. and I lined up by Bill, Mr. 3:30 pacer.  We started running when he did, and then suddenly, he was gone and we couldn't see him anymore.  So we were left to set our own pace.  The first mile was a little slow, we got faster as people spread out.  Julie and Angela caught us as we headed up Veyo.  That was really fun to run all together for awhile.  They got ahead of us at Veyo, and then because of different bathroom breaks, etc, we didn't all stay together.  Cheris and I were able to stay together the whole marathon which was very motivational!   

At half way we were about 3 minutes behind our goal.  We were able to pick it up and finish  close to our goal time of 3:30.  Overall, I was very pleased.  I have some new training goals to try to get me to my new marathon goal next year. 

It was great to see so many people I knew - BBK's and from the blog.  You all make running and racing even more fun!

It was so awesome to run with everybody again this morning!  Ran through the neighborhoods,some of it faster than I probably should have for my first day back. 

I ran a very lonely 9 miles on Hastings Rd. in Green River, UT.  Thank heavens for my ipod and the beautiful scenery.  In an hour and a half, only 2 cars passed me.  However, I did see a red fox, three deer and a large herd of cows.  Luckily, none of the wildlife decided to follow me!  My legs were very tired for the last mile.  The next time I go out of town I want my running group to come with me.

Ran 4 slow miles around my neighborhood.  9:40 pace

I ran to the group meeting place to get in more miles.  By myself I ran slowly, but with the group my average was 8:34.  Funny how that happens.  We ran 6 and then I ran home again plus a little extra in my neighborhood to get 9. 

Some runner's slow is other runner's fast.  I ran an intense tempo run today with the BBKs.  I'm sure it was an easy run for many of them, but for me it was definitely a tempo run.  Except for my warm-up and cool down with Cheris.  Those were nice and slow.

What a beautiful morning for a race!!  The weather was perfect.  The course was mainly downhill on the way out which made coming back a little tougher.  One racer carried a huge pumpkin the whole way!!  I tried to run with it afterwards, it weighed at least 20 pounds.  I could hardly run.  That's what makes the world so great - people doing things that I would never do, but it makes life more interesting.  I would have carried a tiny pumpkin!   It was fun to see a few BBKs there!

Nice and easy this morning.  3 miles- 10:37 pace

Ran through the neighborhoods with the BBKs.  Enjoyed conversation with Peggy, Lisa and Dean. 

Ran with the BBKs on the Parkway Trail today.  It's nice to have the trail going north of 9800 for 3/4 of a mile now.  The big white horse that came onto the trail right in front of us was a little spooky.  Other than that, a very good run. 8:35 pace

I ran with Cheris this morning, our So. Jordan 1/2 marathon route.  I felt good until the last 2 miles, then my legs felt heavy and sore.  And my left hamstring started to hurt.  Then on the way home I felt really sick to my stomach.  When I got home and saw all the candy sitting out on the table, I felt even sicker.  Finally now, at 10:30 I am going to attempt to eat breakfast.  And I tell my kids not to eat too much Halloween candy!

Ran through neighborhoods close to my house.  Easy pace - 9:24

Met the BBKs at Riverton HS.  We did a warm up around the school, then started our route.  It was dark, and I'm not very familiar with the area, so I can't say exactly where we ran.  We were on 3200 W. for awhile, then back into some neighborhoods that eventually led us back to the HS.  I started my watch late 2 different times so I don't know our pace.  We seemed to run in two groups.  I was with the first group with Peggy, Cheris, Scott, Jody, Kelli, Julie, Lynette, I hope I remembered everyone - oh and Dean.  The second group was Kris, Debbie, Alan, and I'm not sure who else.  I thought the temp. was going to be in the 40s, so I dressed warmly and I got soo hot.  I was glad when we turned and could feel the wind.

 I thought it was interesting, everyone said they are running Snow Canyon 1/2 just to run it, and not for time, but we'll see if anyone can actually do that on race day.

Was that enough info Cheryl?

Happy voting!

I was so busy I didn't blog - sorry to all my avid readers.  BBKs met in Herrimann at Scott and Kelli's house.  We ran a fantastic route - it's always fun to run somewhere new- it just included too many hills for 2 days before a half marathon.  But normally, I would love all the hills.  There were only 9 of us there.  Somehow I managed to slip and fall on the only small section of black ice in all of Herrimann.  They didn't get snow like the rest of us.

I swore I would never run this race again.  And yet, I found myself there, waiting to throw myself down a very steep Snow Canyon road.  This year thought, I was wiser, at least at first.  I took it fairly easy on the 2 mile steep downhill, so my quads wouldn't get so beat up.  As I turned onto the dirt road, I did feel much better than last year.  I just kept a steady pace for most of the race.  At one point, I decided to see how many women I could pass, which wasn't a great idea, because once you pass someone, you can't just slow down and let them pass you back.  So I was stuck at that pace that was faster than I had planned to run.  So I have been very sore.

They changed the end of the race.  Instead of staying on Snow Canyon Road, we went under the road and came out in Entrada.  That was a winding, up and down road, that led us back to Snow Canyon HS.  I liked this route better than staying on Snow Canyon Rd. for so long. 

I ran with my husband this morning.  Two very slow miles, trying to ease my soreness.  And he is just starting to run again after his ITB problem.  This was his second run. 

I am still so sore from Saturday!  I met with the BBKs and ran slowly compared to most.  Cheris ran with me and we had great conversation, as usual.  My left quad and both calves hurt quite a bit, so a slower pace felt good.  I got there so late and it's so dark, I didn't see everyone before we started running, but I heard Cheryl was back.  Welcome back Cheryl!  I hope everything keeps feeling good!  I have missed seeing you at running group. Now I don't have to be so detailed in my blogging - you know how hard that is for me.

Cheris picked me up and we went to meet Eric at Gardner Village.  When we got there, we found Cheryl, Debbie, Kris and Dean, but no Eric.  We waited until 5 after, then started running.  It was a perfect morning for a run.  It was fun to talk to Cheryl again.  We ran into Eric on our way back.  He forgot he had to take his wife to the airport, so he came late.  My calves got really tight towards the end of our run.  Hopefully that won't last.

Luckily, my calves didn't hurt today.  I ran slowly, just enjoying the beautiful morning.  I looked for Cheris, just in case she was running nearby and I couldn't hear her calling my name. 

Ran with the BBKs today.  For this far into the winter, we still have a lot of people coming, which is really fun!  I ran a couple of the five minutes segments a little harder, and I talked to a few people I don't always talk to.  A great running day!

Ran with the BBKs this morning on some awesome hills!  We regrouped every once in a while to keep us all together, which was good. I'm feeling a lot better now than I did after the race.

Ran by myself this morning, and I mean all by myself.  My daughter used my ipod and I forgot to recharge it .  Kind of boring, but 4 miles, at an easy pace, beautiful morning for a run.

I enjoyed a great run with Cheris, Julie, Peggy, Lisa, Eric, and Wade.  It was cold running against the wind, but perfect the rest of the time. 

Ran through my neighborhood.  Very slow and uneventful.

Met with the BBKs at the high school.  We did a continuous run through some neighborhoods.  Peggy, Mike, Cal, Julie, Jody and Lisa were in the fast group.  Cheris, Cheryl, other Lisa, Debbie and I were in the slower group.  It was a very nice run.

Up and down, up and down, all the Parkway Palisades hills!  The perfect Thanksgiving workout to get ready to eat turkey dinner.  The rain stopped after awhile and it was great running weather.

After a tiny bit of early morning shopping, I ran 4.2 on my own.  Once again, the rain had stopped, making it a pretty nice run.  I ran up the Parkway hill on the way back to my house and it reminded me of yesterdays painful hill workout.

I had a fantastic run this morning with Peggy, Julie, and Cheris.  We just did an out and back route, luckily there wasn't any wind.  We did a tempo run, most of the miles averaging 8:10, with one mile at 7:18, and then the last 2 miles at a slower pace.  It was very fun. 

I ran through my neighborhood this morning, figured out it is just over 2 miles to the dead end turn around on the library road.  I'm glad I finally charged my ipod.

Without the wind, this would have been a fantastic run.  With the south wind, it was an okay run.  But the company, the BBKs, was good.  I was late for the early run, but they were nice and came back for me.  (You really didn't have to, when I'm that late I'll just run on my own.) Then 6.5 miles with everybody. 

We met at the park to do our 5K route.  I was late again for the warm-up, but they came back to get me.  (You don't have to do that guys, but thanks!)  After our almost 3 mile warm-up, we did the 5K route.  Once fairly slowly, and then the second time we did one minute on, one minute off, with the last mile as a cool down.  The snow made it a little slick at first, but it got better as more snow accumulated.  When we were running south the snow hurt my eyes and face, but it was better when we turned.  I felt finewhen we were done, and then I got in the car to come home and my head hurt.  I think it was a brain freeze from the snow!!