becoming a runner

Toast and PB and honey.  1 cup coffee.  2-9 oz bottles water.  Took 1 Gu prior to run.  This run was from my home to Tonaquint park and along the trail and back.  Started at 6:00am.   Averaged 9.05 minute mile.

Miles went as follows:  1-9:19 2-9:02 3-9:10 4-9:06 5-9:00 6-8:53

Felt good.

Toast with PB and honey.  1 cup coffee.  Gu prior to run.  This run was through the fields.  Started near Riverside Elementary.  Went up and around the new elementary school in little valley.  Added a little up Warner Valley Road.  Then back down Washington Fields Road and through a few neighborhoods.  Average pace 9:37.  Total time 2:15:47.  This was an early morning run.  Started at 6:00 am

Miles went as follows:  1-9:08  2-9:19  3-8:54  4-9:11  5-9:35  6-9:35  7-9:42  8-10:41 (walk and Gu break)  9-9:22  10-9:34  11-10:06(new shoes feet were hurting  walk break)  12-9:59 (Gu)  13-9:47  14-9:37.

This was my longest run ever.  Did not take any salt during run.  Calves started cramping a lot at mile 12.  Last 2 miles were tough.  Decided that salt must be added every 30 minutesish.  2  9oz bottles (1 water and 1 single scoop carborocket 333)

Run with my hubby and the kids were on their bikes.  Gu before we started.  Average pace 8:53.  Total time 36:26.  This run started at tonaquint park.  We ran up the trail 2 miles and back.  Warm afternoon run. 

Miles as follows:  1-9:54(had to stop to put chain back on kids bike)  2-8:45  3-8:30  4-8:25

Fast pace.  It was hard to talk during most of this run.

Usual routine.  Coffee and toast with PB and honey.  Gu while driving to meeting site.  Average pace 9:00.  Total time 1:04:58.  This was an early morning run.  Started at 6:00am.  Started near Riverside Elementary.  Ran through the fields and around new elementary school in little valley.  Back down washington fields road and back through the fields via 2000 S.

Miles as follows:  1-9:04  2-8:55  3-9:18  4-8:56  5-9:19 (took Gu and walk break)  6-8:50  7-8:36

Felt pretty good.

Afternoon trail run on Lower Zen trail behind my house.  Took Gu before start.  Average pace 11:19.  Total time 50:40.

Miles as follows:  1-10:50  2-13:59(lost the trail in the rocks...walked a lot)  3-10:21  4-10:04

Felt amazing this entire run!

Normal morning routine.  Coffee and toast with PB and Honey.  Gu on my way to meeting site.  Average pace 9:26.  Total time 2:33:45.  Run started at 5:45am.  Started in the fields and headed to the river trail via washington fields road to River Road.  Came back past summit althletic club.  Then around the mountain and through the fields.  Past new elementary school in little valley.  Then returned to start via washington fields road over Nichols Peak.

Miles as follows:  1-9:40  2-8:56  3-9:18  4-8:44  5-8:52  6-8:43  7-9:35(walk break and Gu)  8-9:14  9-8:52  10-10:08(walk break)  11-9:25  12-10:48(walk break & took Gu)  13-9:39  14-9:37  15-10:11(walk break)  16-9:27

Felt pretty good overall, but had some cramping in my legs at the end.  Didn't take any Metasalts.  Will try that on next long run.

Usual morning routine.  Coffee and toast with PB and honey.  Took Gu before run.  Average pace 8:50.  Total time 1:11:48.  Early morning run.  Started at 5:45 am.  Left my home and ran to trail head at Tonaquint Park.  Up trail and added via dixie drive and Valley View drive and back.

Miles as follows:  1-8:55  2-8:43  3-8:55  4-8:45  5-8:55  6-8:48(took Gu)  7-8:47  8-8:45

Fast run, but I felt great!!!

Trail run in the afternoon.  Lower Zen trail behing my home.  Took Gu before run.  Temp was warm for an October day.  Average pace 10:32.  Total time 44:32.  Miles were as follows:  1-9:43  2-12:12(one of the girls needed to walk)  3-11:08  4-9:13.  My legs felt heavy and I was hot.  Not a fun run for me.

Longest run to date.  started the morning with toast with peanut butter and honey and a cup of coffee.  This was one hour before run.  Took a Gu on the way to run start.  Took one Metasalt every 30 minutes of run.   I had one 9oz bottle with one scoop CarboRocket 333. (111 calories) and 1 9oz bottle with water.  Drank all of carborocket 333 by mile 8.  Refilled water twice.  Consumed a total of 27 oz water on run and 9oz carborocket 333.  Started run at 6:00am.  Started by Riverside elementary.  Ran to river trail via washington fields road.  Stayed on trail to confluence park.  Continued on trail back to bloomington hills.  Went up through St. James Place to River Road.  Headed toward 2450 S. past George Washington Elementary.  Back through the fields to starting point. 

Miles went as follows:

1- 9:21  2-9:09  3-8:41  4-9:16  5-8:42  6-8:56 (took GU)  7-9:56 (potty break)   8-8:47  9-8:53  10-9:32  11-8:59 (took Gu)  12-10:10 (walk break)  13-9:28  14-9:31  15-9:21  16-10:24 (walk break and Gu)  17-9:34  18-9:27

I felt pretty good up until mile 16.  Calves started cramping and were very tight for last 2 miles of the run.  Did a lot of stretching and stick and foam rolling.  Ultragen recovery drink.  Wore full compression socks post run for most of the day.  Wore compression sleeves during the run.  This seemed to help my shin splits a lot.  Total moving time 2:52:49.  Average pace 9:20.  338 ft of elevation gain.

Got up a little late this morning...so coffee and toast were sitting on my stomach.  Took Gu before we started.  One 9oz bottle of water and one 9oz bottle of CarboRocket 333 (111 calories).  Average pace 9:25.  Total time 1:27:54  Early morning run at 5:45am.  Left my neighborhood and headed to confluence park via dixie drive.  continued on mayors loop to River Road and back to Confluence and back to my home.

Miles went as follows:

1-9:20  2-8:36  3-9:09  4-8:58  5-8:34  6-10:00 (took walk break-Gu and 1 metasalt)  7-9:40  8-8:51  9-8:59

my stomach didn't feel great.  Probably could have done without one of the Gu.  I wore too much clothing, so I was a little hot for most of the run.  Ran with a group.  One of the girls had a lot of knee issues after mile 6.  We stopped and walked a bit during mile 7 and 8 too.  Compression sleeves seem to be helping the shin splints.  Yay!  :)

Afternoon trail run on Lower Zen.  Cloud cover.  Still warm.  Averaged 10:54 min mile. 

Miles as follows:  1-9:50  2-11:59  3-12:04  4-9:58

I had a Gu prior to the run.  Horrible side stitch that caused a lot of walking on both mile 2 and 3.  Felt better for the last mile.  Not my best trail run.  Drank 1  9oz bottle water during run.

Booyah Half Marathon.  Started at 7:30 am.  Weather was cool but i was wearing a costume.  Toast with PB and Honey.  1 cup coffee.  Gu 15 minutes before start.  Ran with a group.  It was more of a fun run.  Average pace 9:14.  Total time 2:04:35.  Course started at church on 700 West in Hurricane.  Ran toward Sand Hollow reservoir past old church orchard and up the top of Nemesis and back.

Miles as follows:  1-9:18  2-9:01  3-8:54  4-8:25  5-9:48(walked while a friend took her Gu)  6-9:04 (Gu)  7-8:45  8-9:05  9-9:36  10-10:17 (walk break because one friend was having knee issues)  11-9:26  12-9:18  13:9:22

It was very warm with the costume.  Took a total of 4 MetaSalt tablets.  One every 30 minutes.  Stripped arm warmers about mile 11.  We had to add on at the end to get the full 13.1 miles.  Overall I felt pretty good.  Last mile was harder.  I was tired but decided not to take any more Gu. 

5:45 am run.  Mayors loop from my home and back.  Temp around 44 degrees.  Total time 1:31:52.  Average 9:23.  Toast and PB and honey.  1 cup coffee.  1 Gu.  2- 9oz bottles water.  3 total metasalt tabs 1 every 30 minutes.  Miles as follows:

1-9:20  2-9:08  3-9:26  4-9:28  5-9:47(walk break for friend with knee issues)  6-9:46  7-9:44  8:10:06(wait at dixie center for friends hubby to pick her up)  9-9:07.

Felt good.  We walked more than normal  because Cindy was having knee issues. 

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!!!!