becoming a runner

6:00am run.  44 degrees.  Started in the fields.  Took trail from washington fields road and did mayors loop.  From River Road to the fields via 2450 S.  Around the hill to little valley and around crimson view elementary.  Back through the fields to start.  Total time 3:16:33.  Average pace 9:38.  Started morning with 1 cup coffee.  Toast with PB and honey.  Gu on my way to meet site.  3  9oz bottles of water during run.  Miles as follows:

1-10:02  2-8:59  3-9:14(short walk taking 1 metasalt)  4-9:27  5:9:16  6-9:09  7-10:00(walk break took Gu and 1 metasalt)  8-9:03  9-9:09  10-9:04  11-9:27  12-10:15(filled water bottles and took Gu and 1 metasalt)  13-10:00  14-9:44  15-9:50  16-10:40(walk and stretch break)  17-9:37  18-10:29(walk and took Gu and 1 metasalt)  19-9:38  20:9:35.

Shins felt good for all of the run.  Used my compression sleeves for the run.  Hamstrings and calves got tight around mile 15.  I had two hard workouts Wednesday and Thursday involving a  lot of squats.  Legs were tired.  But, overall, I felt pretty good.

37 mile bike ride.  17.5 average speed.  1391 feet elevation gain.  Feels great to spin after a long run!

6:00 am run 35 degrees.  1 cup coffee and small banana prior to run.  1 9oz bottle water.  Average pace 9:07.  total time 1:06:26.  Miles as follows:

1-9:45  2-8:45  3-9:00  4-8:59  5-8:53  6-8:57  7-9:28

Started in Tonaquint and ran to confluence and did the mayors loop and back.  Fast run with no stop breaks.  Felt great!
 

Afternoon trail run.  Temperature around 70.  2  9oz bottles (one water one single scoop carborocket)  Lower Zen trail.  Average 11:37  total time 47:59.  miles were slow.

1-10:34  2-14-26  3-11:57  4-9:35

We had a new lady join us.  She was not used to this type of trail running.  Had to walk more than normal.  last mile was great!  felt good to really run.

6:00 am run.  Temp 41 degrees.  Started at confluence and ran back to tonaquint and through bloomington to southern parkway to river road and back to the trail and to confluence.  1 cup coffee and toast with pb and honey.  Gu before we started.  1 Gu and mile 6 and mile 11.  One Metasalt every 30 minutes (6 total)  Average pace 9:36.  Total moving time 2:49:40.  Miles as follows:

1-10:11  2-9:21  3-9:10(salt)  4-9:36  5-9:23  6-9:28  7-11:03(Gu and salt)  8-9:37  9-9:36  10-9:08  11-9:05(Gu and salt)  12-9:41  13-9:09  14-10:03 (salt)  15-9:16  16-9:51  17-9:35

A lot of uphill until mile 10.  Felt good.  Legs started to tighten up from ankle to butt at mile 14.  Not sure if I hadn't had enough liquid.  Only had 9oz carborocket in the first 9 miles.  Sipped 2  9oz bottles last 9 miles.  Last 2 miles were very hard.  Legs were very tired and tight.  Wanted to walk...but powered through.  maybe 557 feet of elevation gain had something to do with that?  Glad it is over!!!  :)

DC loop.  9:20 am run.  Gorgeous sunny day.  10.6 miles with 9:06 average pace.  Total time 1:36:04.  Whole wheat english muffin with PB and honey.  Gu on my way to start.  2  9oz bottles water.  Miles as follows:

1-8:31  2-8:32  3-8:46  4-9:10  5-8:40  6-8:35  7-9:25(potty break 2 metasalts Gu)  8-8:49  9-8:55  10-8:43

First 3 miles felt very fast.  Hard to talk.  Started to feel my groove at mile 4.5.  Felt great until we stopped at confluence for potty break.  Legs were tired last 2 miles.  Had hard bootcamp workout that morning with filthy fifties.  Fast for me...but felt pretty good considering.  Great to get marathon advice from Clyde.

33.5 mile bike ride.  18.6 average.  1463 feet elevation gain.

25.4 mile bike ride.  1:31:04 moving time.  1007 elevation gain.  16.7 average speed.

Last long training run.  Started around 8:45am.  Beautiful day.  Sun shining.  3:27:04 total time.  10:03 average pace.  Head very congested.  Been sick since Thursday.  Took 2 sudafed and 2 shots of Zicam.  2  9 oz bottle with 1 scoop carborocket in each.  1 cup coffee.  Whole wheat english muffin with PB and honey.  1 Gu on way to start.  Miles as follows

1-10:14  2-9:13  3-9:17(took 1 metasalt)  4-9:27  5-9:43  6-9:34(took 1 metasalt)  7-9:57  8-9:30  9-10:20 (potty stop and took Gu)  10-9;38(TOOK 1 METASALT)  11-9:56  12-9:46  13-9:17(took 1 metasalt)  14-10:35 (water stop and gu)  15-10:40  16-10:32  17-11:07(1 metasalt)  18-10:43  19-10:38  20-10:37

Started at the base of the deep gully in Kayenta.  Went through Ivins and down snow canyon parkway to bluff then diagonal to main to confluence.  Did mayors loop bloomington hills side first.  then to tonaquint.  I felt okay until we got to Confluence.  My legs were very tired and I felt like crap.  Wanted to go home at mile 13.  But I powered on.  Felt my worst at mile 15.  Broke it down into small segments and got from one segment to the next with a short walk break at each new segment.  Definately not good to run once the week before.  Hard to be sick.  Took friday, saturday and sunday off trying to kick the head cold.  Glad I completed the miles.  Sad that I felt so crappy.  Less than 2 weeks to marathon.  Refilled water at mile 13 and 18. 

30 minutes on eliptical.  Alternated the resistance and intensity.  Hard work out.  Stretched on power plate for 5 minutes after.  Felt great!!

Evening run.  50 degrees.  Head cold has moved into my chest.  Total time 30:50.  9:42 average pace.  Miles 1-9:26  2 10:09  3-9:36.  I felt like garbage the entire run.  Shin on right leg hurt entire run.  Area where right butt cheek crease is hurt like crazy.  Felt very very slow.  Sucked on a cough drop most of the run.  Came home and iced butt and shin.  used foam roller and stick.  Slept in compression sleeves.  Coughed most of the night.  I NEED to get this crap out of my body!!!!