"If we don't suffer enough we won't remember it."

Elyptical for 25 min then yoga class.

12 miles up/down Provo Canyon.  It was so nice to run again.  I'm also glad to report the new shoes I got, after I took the ones from last Thursday back to the store, are working great.  The blister isn't any worse after my run, and I only noticed the pain off and on.  I was also happy with the pace.  Avg 6:56.  (avg 7:09 up and 6:43 down)  I haven't averaged under 7's in a workout all year. 

Now I just need to be able to do that for 20.  Right now 14 is long.  That's the most I've done all year.  I really need to jump into the 18 and 20's.  I know those first couple are really going to hurt the last few miles.  But after being forced to take off last Saturday I'm really ready for a long one this Saturday. 

Yoga

10 miles up/down Provo Canyon.  Ran south to Orem Center street then up the canyon on the path.  Did 5 x 1 mile with 1/2 mile jogging recovery.  The first two were uphill & into the wind:  6:41 & 6:49.  The last three were down the canyon:  6:14, 6:02 & 6:12.  Avg for run 7:10 pace.  I need a nap.

4 very easy miles pushing daughter in stroller @ 8:10 pace

The objective of my run today was to get in 18 miles, as I haven't gone farther than 15 all year and Top of Utah is only a few weeks away. 

I got a ride up South Fork with Melanie and some others to the start of the Provo River 1/2 Marathon.  One mile warm-up then I started the race with Melanie.  We went out a little faster than we planned.  The first 6 miles were:  6:03, 6:11, 6:20, 6:10, 6:32, 6:25.  Then my calf cramped up on me and I thought "This is stupid!"  I had a cramp at mile 7 of an 18 mile run.  I needed the 18 miles much more than I needed to do a few fast ones and I wasn't even registered for the race. 

I slowed down and a mile or so later my calf felt better.  I also started stopping at the water stations to drink a lot.  Miles 7 - 9 were slow:  6:48 (slowed down about 1/2 way through this one), 7:04 (uphill switch back section), 7:05 (pee in bushes). 

Miles 10 - 13 I got back into a good pace and felt comfortable again:  6:39, 6:35, 6:45, 6:31, Last .2 (6:15 pace).  This was a down the canyon course.  My time was 1:26:22 Avg 6:32. 

Then I headed out for another 4 miles.  Ran back along the course about 3 miles up the canyon and one mile back down to my car.  Avg for this part 7:03.  I was happy I didn't feel horrible at the end.  My 18th mile coming down the canyon was 6:36.  Overall I was pleased with the workout I got.

Went to yoga then ran 4 miles with my daughter in the stroller. My achilles hurt a little. This makes me very nervous. I got in to see Dr. Souza, a chiropractor/massage therapist. Usually he books out a few weeks so I was lucky to get in this day. He worked me over and told me not to run tomorrow. I think I need to get the thightness out of my calves more than I need to do a run tomorrow.

Ran 12 miles up/down Provo Canyon. Up pace 7:21 average. Down pace 6:49 average. Total Average 7:05. Felt good, but tired the last 2 miles. Don't feel "injured" so that's good.

Met Melanie, Kim and Julie C at Nunn's park to run up/down Provo Canyon.  I planned to go 20, but Melanie talked me into 21 at about mile 9.  At mile 10 I still felt good and another 1/2 mile up didn't seem like a big deal.  Our up average was 7:32 pace.  I stuck with Melanie until about mile 14.  When we stopped for water I realized I could quit right then and feel like I had a good workout.  At mile 15 I decided I was only going 20.  I would walk the last mile.  At mile 17 when I stopped to stretched I wished I was only going 18, but walking 3 miles would take way to long.  My 20th mile was slow, 7:25 pace coming down the running path towards Bridal Vale Falls.  I stopped to walk as soon as I heard my watch beep 20!  Walked the last mile to my car and iced in the river.  Average coming down 7:12 pace, for overall average 7:22 pace. 

So I realized I really don't have the distance in me right now for a marathon.  My pace wasn't too bad, but I felt horrible at the end.  There's no way I could have run 6 more miles today.  I hope a few more 20's will be enough to make 20 seem easy, becasue right now 20 does not seem easy. 

8 miles with Mark up/down Provo Canyon.  Avg 7:31 pace.  Still a little sore and tired from Thursday.

4 miles easy with daughter in stroller. I can't believe how much that 20 miler took out of me. I still feel like I'm recovering. And now my calves are all tight again. I hope my Achilles doesn't start hurting again too.

10 miles up/down Provo Canyon.  Avg 6:56 pace.

Ran 18 miles up/down Provo Canyon this morning.  From my house south to the Will's Pit Stop on Univ Ave, then up the canyon to just past Vivian and back home.  I ran south for a few miles first so I wouldn't be running in the canyon in the dark so early by myself.  This was my long run for the week.  Last Thursday's 20 miler was a total confidence smasher.  I felt horrible and it took me days to recover.  This run was more of a confidence leveler.  I felt a lot better than I did at mile 18 on the 20 last week, but I think the course I was running was a little easier too.  I was happy with my pace, avg 7:05 pace.

4 miles easy with Melody, Marie and Joanna, then ice in river.  avg 7:43 pace.

Went to the Park City 1/2 Marathon with my sister.  She was registered, but unfortunately I didn't get registered before it filled up.  I ran 2 miles with her at a 7:50 pace then took off.  I ran 10 miles at avg 7:05 pace.  Then I turned around and met back up with her for her last 2 miles at about 8:45 pace.  I wish I could have been registered becasue I would have been in the top three.  Maybe next year.

Ran 10 miles up/down Provo Canyon.  Avg 7:14 up & 6:26 down for total 6:50 average.  I was thinking I felt really tired and thought I was still worn out from last week until I realized how fast I was going. 

10 miles up/down Provo Canyon pushing my daughter in the stroller.  I used to push my boys all the time when they were little, but now I rarelly go with the stroller and it makes a huge difference.  I couldn't believe how tired I was going up the hills and how slow I was going.  Avg 8:02 pace.

4 miles with daughter in stroller.  Avg 8:02 again.

4 miles @ 7:16 pace

20 miles.  Drove up South Fork with Melanie, Kim, Jane and Keri, one mile warm-up running up South Fork then 13 miles faster coming down avg 6:38 pace.  Then 6 miles slower out along University Ave and back to cars at avg 7:25.  Total run avg 7:02 pace.  It seemed like we stopped a lot.  After my 18 with them I did two more and ran into my brother Mark.  He ran my last mile with me and we iced in the river together.

Yoga and 4 miles easy with my daughter in the stroller. Didn't time myself. I feel like I'm getting sick, runny nose and sore throat.

10 miles @ average 7:07 pace.  I felt worse than I should have felt for that pace.  Ate  really healthy and took a long nap in the afternoon.