Cheris

Interval work--3 miles of fast straights, slow curves.

8-mile tempo run, with the first four miles uphill into the wind. Then the last four after we turned around were great!

Julie and I tried to do the 15 miles, with the last three at marathon pace. We didn't do walk breaks, either. I was totally exhausted the rest of the day!

Speed workout with Steve--I pushed myself way harder than I usually do. It felt great! I have never seen lower numbers on my Garmin for pace!

Warm-up and two 5Ks with the speed group--one fast (kind of!) and one slow.

Five easy, slow miles!

Two miles warm-up, then about 8 miles at marathon pace (about 8:30).

Tapering for Ogden marathon on Saturday. We just did 4 miles at marathon pace, with the first couple actually a little slower.

Another 4.5 miles at marathon pace to get ready for Saturday's marathon. I am trying to get more sleep, but the stress is keeping me up!

Ogden Marathon today! I came in at 3:47:43 (my watch time--I'm wondering if Ogden's times are chip times or clock times). Just one minute and 44 seconds short of qualifying for Boston. Took 11 minutes off my PR!

I started out slower, like planned, with Julie, with our first two miles at about 8:45 and 8:30—we had tried for nine minutes, but it was so downhill! We felt great those first 10 miles, then we both had to go to the bathroom—and it took over two minutes, so we tried to catch up a little after that. We were doing walk breaks every mile, and had a woman in a pink shirt that we would catch up to in between our breaks (then she would pass us while we were walking). We probably drove her crazy.

At the half we were about 2 minutes behind our goal, but we weren’t too worried, with the big descents coming later. Our mile pace for 14 with the hill was 8:48. Then we sped up again, but Julie started to get stomach cramps that were slowing her down at about 17-something. So then I was on my own, watching for her out of the corner of my eye to catch up.

 My miles from then to 23 were a little over 8 minutes. Michelle joined me at 23 to run with me the rest of way, which totally saved me! I was really starting to fade on that trail, but she kept talking to me and keeping me going. It was awesome! I really ran out of everything at the end, and my last two miles were a little slower—more in the 9-minute range. They would have been a lot slower without Michelle. I know working with Steve and increasing my mileage will allow me to improve my time for St. George. Woo hoo!

I did gu’s at 5, 11, 17, and 23. That seemed to work well, also the electrolyte pills from Peggy were great—and then I didn’t feel like I had to drink Powerade, instead just going with water.

So my next goal is to get about a 3:30 in St.George in October.

Not ready to run yet--just did the stairmaster today. Stairs are getting easier, though!

I actually felt a lot better than expected today! I did 5 miles with Julie, and she was really ready to do a faster pace than I was. We ended up just a little slower than our marathon pace. And afterwards my soreness was pretty much gone! Yay!

Staimaster again today--I want to start doing an embedded circuit weight program on Wednesdays and Fridays, with 2 miles slow to warm up, then weights combined with aerobic activities like jump roping to keep my heart rate up, with the circuit weight part being about 20 minutes. Then another slow 2 miles. I tried it today with the stairmaster instead of running, because I want to add my miles gradually and I haven't ever run on Wednesdays. In a couple weeks I should be able to add the running.

Still taking it easy--or trying, anyway! It is hard to have the discipline to slow down!

Julie and I did about 10 miles. We tried doing a warm-up of two miles, then two miles at our current marathon pace, 8.5 minute miles. Then we tried two miles at our goal pace of 8 minute miles, and ended up doing three--since we were coming down a hill anyway. Then we cooled down with a slower pace. It feels good to be running even 10 miles a week after Ogden!

Seven fun-filled miles in the pouring rain with Steve and company!

Met with the running group today, and did 6.5 miles. We did most at marathon speed, with a slower first and last mile. It felt kind of hard, I think I need to take it a little easier--and get more sleep!--before I really add miles. So last week I did about 26 total (the week after my marathon), so this week I will add about 3 miles.

Today I did my circuit weight training again--I started with a half hour of stair master (on easy, because I was on the phone and had to breathe!). Then I did close to 25 minutes with weights and cardio intermixed, then 15 minutes of more stairmaster. I was tired by the end! I think next week I will try switching out the stairmaster and adding in running instead.

Met with the running group and ran 6 miles, most of the miles were about 9-9.5 minute pace, with some downhill miles a little faster. But we could carry on a conversation the whole time, which is the most important part!

Five nice and slow easy miles with Julie!

Michelle, Julie and I did a 12 mile run geared around hills--we ended up doing 5 major hills! Michelle and I have some tough hills to run in Wasatch Back, so we thought we better start training for them at some  point!

We aimed for 2 miles at 9-minute pace, 4 miles at 8.5, then 3 miles at an 8-minute pace (but ended up doing 4, since our miles weren't really that fast anyway, with all the hills), then 2 miles at 9 minute pace.

The hills made us all pretty tired, except for Julie who is amazing at uphill running. Luckily I was able to take a 1/2 hour nap later that day while my husband mowed the lawn in between baseball games. Is that mean, or what?!

LOVED this workout!!! We met Steve at the track, and warmed up for 1.5 miles. Then we did a 200 fast, then recovered for 600. THEN, we did a mile at 5K pace, then recovered for 800.

Michelle and I paced ourselves on the mile, and we could pick it up on the last lap of each mile. That just felt great! Before at speed work, I would always start out fast, then fade on the last lap. So I was so happy! Then I felt great all day, even after a hard workout.

So I just loved this workout! Thanks Steve!

Met with running group today, and we did a loop of about six miles. Some of the miles I did at marathon pace.

Today I did an easy two-mile warm-up, then circuit weights for about 30 minutes, then ran 2 more miles. I was really tired the last two miles! Hopefully this will increase my endurance.

I think we averaged about 8.5 to 9 minute miles today. We ran around some hills.

Just 5 slow, easy miles--about 10 minute pace.

Michelle and I ran up Butterfield Canyon (3 miles) then turned around and ran back down. At the bottom we met Eric, Allan, Cheryl, Debbie and her son and ran up and back another 3. So we totalled 6 miles of pretty hard uphill, and 6 miles of downhill. I honestly didn't think I could run up it twice, but it actually felt better the second time (except that my hands were freezing, since I had left my soaking-wet gloves at the bottom). Michelle and Cheryl and I ran down it at about an 8:20 pace, and the first time it took us 57:55 total. The next time we were about a minute faster. It made us think that yes, we CAN do our legs of Wasatch Back up Old Snowbasin Road!

Did my circuit weights, with three miles to warm-up, then 30 minutes of circuit weights and then three more slow miles.

My first two-a-day ever! Did too many miles in the morning (8.5), but they were slow. I did those with the running group. Then that evening Michelle, Cheryl  and I ran with Steve up the canyon. We did eight miles, with pick-ups. The downhill pickups felt great!

I was going to run today, but was so tired after yesterday that I just recovered instead.

Nice 12-mile run with Julie and Michelle.

Another two-a-day! This time I took it easy in the morning and did three miles. Then in the evening we met Steve and did a track workout. This time we did about two miles to warm-up, then we did speed work. It was really hot, but it was still great! Good training for Wasatch Back!

took it easy today after our speed work last night.

circuit weights again today, no leg weights because Wasatch Back Relay is Friday!

slow miles to rest for Friday/Saturday

Running up old Snowbasin Road, really steep climb with the last .8 steep downhill. I had stomach issues the whole way because I ate some gummi bears beforehand. Guess I'm not used to having candy anymore! bummer!

4.6 miles at 2:02 a.m. This leg was gentle, rolling hills. I averaged 7:50 minute miles.

6.9 miles Saturday morning from Deer Valley into Park City. Very severe downhills ---12% grade or something, WITH total uphills mixed in. I walked the third uphill, my legs were shaking! Of course, on the downhill I was doing about 6.5 minute miles. As I write this it is actually Thursday after the race, and my legs are FINALLY not sore anymore.

Tried to do 8 miles with the running group, but only made it 7.5. I was actually going to quit at 2, but Debbie kept me going. My legs are just killing me after the downhill at Wasatch Back. Worse than a marathon!

Another slow run--my calves are still killing me!

I was planning to go 7, but my legs were still hurting so much I called it good after 2. Hopefully letting them rest a little more will help them get better. Very frustrating!

Felt much better today! I could finally run without pain! My calves were still feeling it on the downhill, though. But at least I can run the flats without hurting.

Slow miles, average of 9:11 pace.

Ran with Steve, starting at Alta High and running through Draper to Bangerter and starting up that hill. Nice pace for most of the run, with some pick-ups at the end. The last mile back to Alta I tried 5K pace, which started out being 6:50, then went to about 7:20. Then we cooled down for another mile. It was really fun! Not too hot, lots of little hills, and great conversation!

Weird run today! After Saturday's run we took it easy and ran 8.4 miles at about a 9:17 minute pace. My heart rate is usually about 135 for those runs. But today it was around 170! It started in the 140's for the first couple of miles, then the 160's then the 170's! My maximum is around 185, and my heart rate actually got to 179--going slow!!! I can usually never get it up that high--the whole time I've had my Garmin with the heart rate monitor (about a year), it's only gotten that high once before.

But as soon as I stopped running it dropped to 114 within seconds (it seemed, anyway), then to the 90's. My resting heart rate is somewhere around 55 and usually during the day it is around 75. So I don't know if I should take tomorrow off, maybe I am overtraining?

Met with the running group, and ran some speed work. All in all it was a tough run! We did about 3 miles to warm up, and about 1.5 to cool down, and all the miles in between were fast with recoveries.

2 miles warm-up, then circuit weights, then 4 miles slow

8 miles easy, tried to go slow--it is always harder than I think!

Tried to warm up before the Riverton 10K, but didn't get much time after wrapping up all the registration stuff! Tried to do an 8-minute first mile, then progressively faster. However, I didn't get much faster! I just didn't have a lot of energy, I haven't been sleeping well, who knows why? But my time was 48:05, so my average was 7:50 and it is a tough course--very hilly. Last year I was in the 50 minute range, so that is improvement!

10 miles on the Jordan Pkwy trail with Steve and co. Average pace was 9:27, heartrate average was 140.

We did our route up 98th South. Average pace 9:11, heartrate was 143.

Michelle and I were going to do 12, but ran out of time! This is our "long run" of the week.

cicuit weights today!

We did the Riverton 10K route and met at my house to start--there were about 16 of us, and it was very fun! Michelle and Julie and I did a progressive tempo. After a warm-up of three miles we did 2 miles at 8:30 then 2 miles at 8:00 (at least we tried! some were faster and some were slower by a little bit). Then we cooled down the last couple of miles. We plan to increase our miles that we do at 8-minute pace, since that is our goal pace for the marathon. However, I have my reservations that I can do that pace for the entire marathon!

Met at Michelle's house and tried to take it easy for our 8-mile loop.

Speed work at the track. Warm-up of 2 miles then 2 laps of speed changes. 6 800's with a 400 recovery in between. We did the first 2 at marathon pace, then half marathon pace, then we got all mixed up with our arithmetic and were trying to do 7:40, 7:30, 7:20, but ended up doing 7:20, 7:20 (I think!) then 7:00. Then we did 3 laps of fast 100's, and cooled down for one lap. I loved it--it's great to be at the track again!

Today we started through the Avenues and ran up City Creek a little, then down to Memory Grove and then back up through the Avenues. I really pushed it on the uphills, and got my heart rate up to 190! I also really wanted to throw up when we were done with the last hill. I think I need to push myself like that a little more, so it will be easier to push myself harder in races.

Ten mostly slow miles, a couple of miles we did close to 8:30 pace, but we were trying to take it easy after Monday's killer hill workout!

2 warm-up miles

30 minutes circuit weights

4 miles slow

Progressive tempo run at Gardner Village trail. 2 miles warm-up (averaged 9 minute miles), then 2 miles at marathon pace plus 30 seconds (8.5 minute miles) then 4 miles at marathon pace (tried for 8 minute miles, but did a couple at about 8:06, one at 7:50, and one at 8:16, so they probably averaged to about 8 minute pace), then one more at 8.5, then one at almost 9 to cool down.

Felt like a good run, although I still have reservations about trying to run that fast for the whole marathon. I don't know if I will be at that point yet!

1st 3 miles my legs felt really tired, but the last 3 miles were OK. Just did slow miles, 10 minute pace.

Met with Steve and ran up to Suncrest (almost!). It was tough uphill, but hopefully will get me ready for St. George!

Tried to hold back and save energy for the 10K on Thursday!

3 miles easy with some pick-ups.

Loved the 10K! My splits were: 6.37, 6.33, 7.11, 7.08, 7.02 and 7.24 for the last mile--that little bit of uphill was hard! But I felt great, and it was 4.5 minutes faster than the Riverton 10K I did July 4th! Love the downhill!

Probably ran too far today for a recover run after the 10K yesterday. I was more stiff after I finished!

Speed work at the track. I did 10 400's with a 400 recovery in between. I started them out in the 8 minute pace range, and ended at 6.30 (the last 4 were about 6.30 minute pace).

Ran about 2 miles with Drew later.

8 miles with running group, up 98th South. We did a pick-up the last mile.

2 more with Drew when I got home.

Speed work around Bingham High with the running group. I really pushed it today!

2 more with Drew after I got home!

Ran 10.7 miles with the running group, as a progressive tempo run--20 minutes at a moderate pace, then 20 of a little harder, then 20 at goal pace (8 minute miles). Then we repeated that with 10 minute segments. Very fun!

When I got home, I ran 1.5 miles with Drew, about 11 minute average.

16 miles today--met Steve, Debbie and Michelle at Draper Park, and we ran about 2 miles together. Then Steve went to the do the Minuteman 5K, and Michelle and I did another 4 on Porter Rockwell Trail. Right as we came back we heard the gun go off, so I jumped in at the very end of the runners, and tried to just keep a 8 minute pace (goal marathon pace) for the 5K. It was really fun! Then I did 3 more miles after the race. It made me happy that I could hit my goal pace after I had already run 10 miles!

Met everyone at Bingham and ran to the temple in Daybreak. When we got back Cheryl MADE us run uphill repeats in the parking lot, so we got in a total of 8.6 miles. My average was 9:18 minute miles

Ran 2 miles with Drew later.

Progressive tempo run from my house to Daybreak, with Julie and Michelle. We did 2 slow miles to warm up, then we tried to hit 8:45, 8:30 and then 8 minute miles until we got to 10. We were close, but going uphill into Daybreak slowed us down. Our miles coming back down were mostly in the 7.5 minute range, and mile 10 was 7.39 even though it was totally flat. I felt good about that! Then we did one more cool-down mile.

HARD DAY!  I read last night that you should follow a tempo run with a run of 12-13 miles at your normal long-run pace. That way your muscles learn to run through the fatigue. I don't know how much my muscles learned, but I was zapped! I tried to average a 9 minute pace, but it ended up being more like 9:20.  Very tired at the end!

Met with the running group to run down from Glenmoor to the trail. I tried to take it easy, but it is hard to go slower downhill! I didn't want to be totally left behind, so I ran a little faster than I should have for an easy day. My average was 8:30, my heartrate was 148.

Did 8.1 miles with the group, and 1.7 with Drew after I got home.

Ran by myself today--BORING! I just did 8.25 miles mostly really slow, with a couple of pick-ups for fun. Average heartrate was 125.

Yasso 800's! I have always wanted to try these out! I met Michelle and Dean at the track, and we did 3.2 miles of warm-up (including speed changes). Then we started the 800's--they felt hard, so I was thinking maybe we would do 4, but we did 6. By the end our legs were pretty tired, but we maybe could have done another 2? We were shooting for 3:30, and it was hard because there was a really strong south wind to contend with, plus all the sprinklers that we tried to dodge--they would totally soak us! So, with all that, here are the split times:

1:  3:31

2:  3:28

3:  3:24

4:  3:25

5:  3:28

6: 3:24

Woohoo! It was totally a confidence builder that we can run a 3:30 at St. George!

When we were done I ran another 1.5 miles with Michelle and Dean, then turned around and did my last mile totally into the wind, and I did an 8-minute mile. Got home and ran some more with Drew!

Met at Peggy's house, and ran 9 miles with Cheryl, Peggy, Michelle and Julie. Easy pace, with a couple of quicker miles in the middle--three at about 8:30.

Got home and ran one mile with Drew.

Speed work and tempo in one day! I met Peggy and we started running at 5 a.m. Everyone else came at 5:30 and 6:00, and we started the speedwork at Riverton High. We did a 1200, 800 and 400 (with 400 recoveries) then a 2 mile tempo run on the streets. Then we went back to the track and did 2 400's, 2 200's, and some speed changes. Very fun! I love the short distance sprints, they just feel good!

Just tried to do 10 at a normal long-run pace, but again I was a little slower with my first two miles being REALLY slow, and then I tried to pick it up more at the end.

We met at the soccer fields and did our 3 5K's. Woo hoo! Michelle and I treated the run as a longer tempo, so we tried to do the 5K's at marathon pace. Our first was a warm-up, and the average was about 8:25. The next two were right on a 8 minute pace--7.59, to be exact. They felt good! Then I ran a mile cool-down, and another 2 with Drew when I got home.

Ran with Julie today--much better than running by myself on Fridays! We did 7.1 miles at a 9:18 average. It felt pretty good!

Oops! We meant to do 28, but Michelle and my running math is terrible! But, Jody came with us and wanted to get in 20, so it was perfect for us! And it was really fun to run with Jody. Jody and I got in one extra when Officer Brown stopped us and had Michelle fill out a statement report about the wild dogs who almost attacked her on Friday.....

We had an 8:52 average according to my Garmin, so I was very happy! Now if I can just find somewhere to run at Lake Powell the next little bit I'll be even happier!

My husband and I tried to pick out an awesome spot on Sunday to park the houseboat--one with lots of sand for the kids to play in, as well as some sort of option for me to run. I was so worried about not running the week before Hobble Creek, and this close to the marathon! We got a perfect spot kind of close to Hall's Crossing, in a little protected cove.

I was so excited to be able to run there, even after my son said he saw a rattlesnake. "No," we told him, and assured him it was probably a lizard. He was insistent, though, and on Sunday he took me to the spot where he had seen it. Sure enough, there was a medium-sized, sand-colored snake all coiled up in the sun. As it slithered into a bush I could clearly see the rattler on the end of its tail. Since it was in a place that was highly traveled by children, my husband and his brother had to kill it. And even though the snake was totally venomous and scary, it made me just sad to think that they had to end it's life.

So, on Monday I didn't dare run through the sand and sagebrush as I had planned. Instead, I found lots of interesting patches of solid rock--no vegetation, sand or anything that would harbor snakes of any kind. I ran for about an hour and ten minutes, but I have no idea how far I really ran. It was so beautiful, but unfortunate that I had to watch my feet the entire time!

Today I ran another hour and 10 minutes, thinking it was the equivalent of 8 miles. With all the uneven up and downs of the rock faces I ran on, I have no idea how far I really went again. But it was a nice, cool morning for Lake Powell, and it was great to be ALL BY MYSELF for a few short minutes. No, I love my family, all 3 million of them that were with us, but I think that's part of why I love running--just the quiet time, or I guess, the time with other people that are not in my family--like the running group!

We left Lake Powell right around lunch time, and with a stop at Stan's and then at Goblin Valley, we got home around 7:00. After unpacking I had to go running again--on a flat surface! So I did about 3 more miles at night.

Which made me remember why I never run that late--I hate running at night in the dark, by myself! Also, somehow being on a houseboat (or maybe the water in the lake) seems to have affected my balance. If I close my eyes or hold still I feel like I am still swaying around. Weird.

8 miles from my house, to trail and Mulligan's. I felt tired after my run last night, and still off-balance! But I did a slow warm-up my first two, then tried to just run between 8.5 and 9 minute miles.

Met the running group at Gardner Village, and the plan was to do 10 miles, 6 of that at marathon pace. However, with Hobble Creek this Saturday I turned around at 4 miles with Jody, and kept it a little slower--9:05 average pace.

In preparation for Hobble Creek, I did 3 easy, easy miles with 3 fast pick-ups mixed in. This seemed to be great for Des News 10K, so I am hoping it works for this half, too!

Awesome race! I took 7 minutes off my time last year (1:39:07). It felt hard, but running with Michelle the whole way TOTALLY helped to pace me, so when those last three flat, hot miles through 1700 North and Main Street came up, we were able to keep our 7:04 minute pace!

Our first mile was actually the slowest, despite the downhill, just trying to extricate ourselves from the blob of people that were crushed together at the start line. And my legs felt tired right from the start, but by mile 4 they started to feel a little better. Then they got tired again, but I was able to push through it.

So I am so excited for St. George! The race predictor was totally right for this race, after I put in my Deseret News time of 43:37. So with a 1:32 at Hobble Creek, it predicts I can do faster than a 3:30 at St. George, which is my goal! Yay!

Split times 1 Mile Averages

00:7:25 2 Mile 7:25

00:14:20 3 Mile 6:56

00:21:24 4 Mile 7:04

00:28:26 5 Mile 7:02

00:35:27 6 Mile 7:01

00:42:31 7 Mile 7:04

00:50:06 8 Mile 7:35

00:57:16 9 Mile 7:10

01:04:30 10 Mile 7:14

01:11:43 11 Mile 7:12

01:18:54 12 Mile 7:11

01:26:10 13 Mile 7:16

01:32:36 13.1 Mile 7:04

10 miles with Peggy, Cheryl, Kelli and her husband, and Nancy for a minute. Today was crazy--it was totally pitch black, and when a car approached us on 1300 W. we were forced to the shoulder. There was a definite uneven patch of concrete, and Kelli ended up falling and twisting her ankle. After she got up and was able to run again, Cheryl fell! And after just getting over the shock of Michelle falling at Hobble Creek and almost tripping over her, I thought it was so weird! It just makes you so worried to see someone lying on the ground, even if it's just for a second!

My shins are a little sore today, hoping they fell better tomorrow!

Met the running group, and did a warm-up of about 2.5 miles. Then those of us who wanted to work out on the track split off to do some speed work. We did Yasso 800's, which was so awesome! Michelle and I did six of them about 2.5 weeks ago, and we averaged right around 3:30, some a little faster.

Today I did seven of them, and they were:

3:32

3:26

3:21

3"20

3:22

3:28

3:22 (this one I did by myself, and I was worried that it would be slower without Julie there to keep me going, so I was very happy to end strong!)

Then I did a fast 400 (400 recovery), 2 laps of fast 200's, then 2 laps of speed changes. Then cooled down, went home, and ran a mile with Drew. I even pushed Reagan (all 36 pounds of him) in the baby jogger because he wanted to go, too. I have forgotten how hard it is to run with a baby jogger, and I am going to sell it on KSL.com today!

Very, very slow miles--my pez anserine tendon is bugging me again, this time on the left leg. But after I ran it actually felt a little better.

We ran a few warm-up miles, then headed up 9800 S. (in cars) to run down it, for a downhill run. Michelle and I were definitely in the rear--by a long ways! But it felt great!

Very slow again today! My tendons behind my knees worry me, and yesterday my shin was killing me. My husband gave them a good massage last night, and when I woke up they felt great. However, after I ran the tendons were bugging me again. Hopefully they will work there way out!

20 miles of our Dean & Deer route. 9:02 average, and my legs really felt OK! I was totally worried, and brought my cell phone in case I needed to contact a ride home. It was Michelle, Dean and Chris and their daughter, and Peggy, Angela and Jody. Way fun!

I feel like a bad mom, though, because I totally missed Drew do his swim in the triathlon this morning. Luckily, I got there right as he took off on his bike. And he has gotten fast (not so much in the swim, probably because I FORGOT to pack his goggles)! His mile run was about 7 minutes! Dean was awesome, and actually rode with him for the 5-mile bike portion, and Drew said it helped a lot--Dean told him when to change gears, etc. I thought that was so cool!

I was so glad the rain stopped--at least to let us run for a little while! Met Cheryl, Jody, Julie, Eric, Aaron, and his sister-in-law, and we started at my house and ran the Riverton 10K route, plus a little extra. It was perfect weather, although my hands are still a little cold, and not quite working right to be typing!

My calves are feeling better, all the icing and massage must be doing something!

Met the running grou--all 18 of them today!--at Parkway Palisades for some FUN hills. My calves are still bugging me, and I could totally feel the muscles move around in unnatural ways on the mother of all hills, but on the less steep hills there was no problem. I am going to call Dr. Toronto today, just to make sure this doesn't turn into something chronic.

8 easy, 9-minute-something miles, heartrate around 130 the entire time.

Saw Lisa on her bike, I hope she can come back soon!

We did our three 5Ks this morning. Peggy, Michelle, Julie and Angela and I met at 5:00 a.m. to get a few extra miles in, then we met everyone at 5:30 and did a warm-up 5K. Michelle and I had planned to run the next one at 8.5 minute pace, then the last one at 8 minute pace. HOWEVER, we ran the third one in 22:15. SO, we figured we would do our last one at marathon pace (8 minute miles), since we would be tired and it would be more of a marathon simulation. So we did start out slow--8:23 for the first mile, then we started to feel warmed up again and did the next one in 7:15, then the last mile at 6:54. Woo hoo! I love to see the number 6 on my watch! As a minute number!

It is is just awesome to feel good, and have energy for the last mile of a 12-mile day. I definitely think putting in more miles, like Steve recommended, is the answer.

10 minute average, very nice and easy! I have to rest up for the running group's half marathon tomorrow!

Awesome day! We had mentioned doing a half-marathon, and Cheryl totally came up with a route that was awesome! Also, Jared Nelson (Michelle's husband), was an awesome water break organizer. That made the race so fun and like an official race--with a table complete with cups of water and everything! There were 18 of us that ran it!

I tried to do it as a progressive tempo, and started out a little slower (and it was uphill anyway)! It was fun to run with Eric, Cheryl and Jody. We started out about 8:50ish, then about 8 minute miles, which was totally what I had planned on. At about mile 9 I decided to pick it up a little, and averaged around 7:40 for the last four miles.

Also, everyone who reads this should totally check out Michelle Margett's blog. It is called Razmataz (maybe 2 ZZ's?). And totally give her a hard time for her in-depth coverage of all her runs. She is doing a 5K today, competing with her son. It will be interesting to see who wins--he is way fast! It will be close!

Update: Josh won the 5K!!!! Michelle was a close second, coming in at 20:50!!!!!! Woo hooo!!!! What a total, awesome PR! Is there a little competition in this family, or what?

Met with Steve today, along with Michelle and Eric. It was great to talk to Steve and get some of our never-ending questions answered. After warming up we did one minute of 5K pace, followed by 2 minutes of marathon pace. We repeated this 7 times. It totally made our marathon pace seem like a relaxed pace!

So my calves are doing much, much better. NOW, the issue is a bruise on the top of my foot that I got who knows where. But it hurts to run! I am trying to baby it, and hopefully it will get better soon.

Medium-effort day today. We met the running group, and ran around the high school. We averaged around marathon pace, and Michelle and I did a couple of fast pick-ups on the track.

Wow! I tried to go running this morning, and I lasted 1 minute and 11 seconds. My foot hurt so much I just turned around and called through all the podiatrists in the yellow pages until I found someone who could see me. I saw Dr. Kenney, and what a huge relief! I was starting to think I had a stress fracture. However, he reassured me (without even looking at my X-ray), that no, I didn't have a stress fracture, I just had WAY messed up bone structure. I have always had total problems with my feet, I have seen THREE different podiatrists before this guy, and no answers. However, he totally explained the weird tumor-like bone growths on my heel, and pointed out new bone growths on top of my feet that I hadn't even noticed. Those are actually the probem--they had started to encapsulate my nerves, which was causing all the pain.

So he taped my feet to see how my knees/hips would adjust to "proper" feet whatever, and next week he will fit me for orthotics that will help me land better (I actually pronate AND supanate). And he said it will actually make me FASTER!!! So I totally love the man. He even told me that my feet land so weird that that is the reason I have callouses over the tips of my toes--because I am trying to get traction, and my feet never can lock into place to push off effectively.

So, after I got home from seeing him and running som errands, I finally went running at about 2:30. I got to watch the lightning, and I actually felt great. I did have to cut some of the tape off (Dr. Kenney gave me approval to do this), and then the tape wasn't quite so constrictive.

Yay! I hope this helps me get over all my feet issues!

I met Michelle, Peggy and Mike for a warm-up of about 2.5 miles. When everyone else came, we started off on a marathon pace run up 9800 S. and back. The first four uphill miles made me tired, but we did pretty well keeping on pace. Then the four miles downhill felt a little better. We started out slow with the group, so our first mile was slow, but overall we averaged 8:08. Then I did a little to cool down.

And Michelle wore her blue skirt, that I love! And we had fun talking to Lynette and Amy--everyone has such interesting stories, it's cool to get to know some of them!

AND MY FEET FELT SO MUCH BETTER! Even with the tape, and that I forgot to put a new padding thing in my shoes (my Dr. put one in my other shoes, I forgot that I rotate and would need another!). So I am stoked about getting my feet better once and for all! Until whatever my next injury will be!

Lunch was really fun today for Peggy's birthday--it's always awesome to get together with everyone when we don't have to run!

What a fun day--only four miles, since I don't want to do too many miles this week. And with a 22 tomorrow, it means short today! I went and got some New Balance shoes with roller bars, like my podiatrist recommended. It felt great to run in them, I had been worried that they would be heavier, etc. Afterward my knee hurt, but that could be because my feet are still taped up. I need to leave the tape on through my long run tomorrow, because today I tried to cut off a little more where he said I could, and it took the skin with it! Ouch!

Michelle, Jody and I did our usual loop, about 8:50 pace. It actually felt great! My foot started hurting a little in the middle, and by the end it was done, but at least I made it, and when I get my inserts this week it should correct the foot issue. I just worry about starting to wear inserts so close to the marathon!

My legs felt a little tired today, probably from our 22 miles on Saturday. So we just took it easy today, about 8:56 minute pace.

Met the speed group today, and did some relay repeats around the SJ cemetary and up and down the hill nearby. Michelle Nelson and I were on a team--very fun! I pushed myself pretty hard, but not totally all out (it just feels too close to the marathon!). It felt really good!

Very slow miles! I was a little stiff from the speed work yesterday. AND, bad news--I went in to report to my podiatrist how my feet felt with the tape he put on them. However, he is dead. I went to sign in at my appointment, and his obituary was taped to the desk. For a minute I thought it was a really bad joke. But his partner, Dr. Davis saw me, and they fitted me for my orthotics. However, I won't be able to use them until after the marathon ( it takes 10 days for them to come in, and several weeks to adjust to them). Dr. Davis said he could tape me up before the marathon, and I'm wondering if that would be a good thing, or just a good way to get more blisters...

Met with the running group and did 4 5K's! I wasn't feeling well, I think I had some sort of stomach bug. I hadn't eaten much Wednesday, and the 5K's were hard! I tried to run the middle two at 8 minute miles, but didn't. The closest one was 8:20 average. However, after resting all day Thursday, I was finally able to start eating again, and felt much better.

First of all, Michelle Margetts started out as a totally sane, normal person and through the course of this summer has turned into a running maniac. We wanted to do 5 easy miles this morning, so she picked the 5 miles that has THE most hills (and steep ones, too!) to run. I wouldn't exactly call that an easy run. However, we didn't push it, and it felt like we were going really slow, but our overall average pace was 9:10. I worry, too, that we haven't done enough hills (since I have been avoiding them since Hobble Creek and my calves have been tight), but I think after today we are covered.

We did the half-marathon loop that Cheryl came up with a couple of weeks ago--up to Glenmoor (4 miles of gradual incline) then back to 40th West past the new temple (definite hill), on to 118th South and back up 2700 W. to the high school. Michelle and Jody and I did the first 8 miles at a more moderate pace, then tried for marathon pace the last 5 miles of the course. Then we did a one-mile cool down. It was really fun, but totally hard! Michelle was reassuring me that last year her last runs before the marathon were hard, too. I'm hoping it will get better, I just think my body is tired, and it felt hard!

Creepy morning! Totally pitch-black, and with the wind there were weird sounds everywhere. I stopped to stretch my tight calves at mile one, and saw a runner approaching with a flashing red light. I hoped it was someone that was actually a runner, and nice, and it ended up being Julie! So we ran the last four miles together--WAY less creepy when there is someone to run with!

Michelle and I met the speed group, but decided to do our own thing. Michelle was afraid of injuring her tendons, and I was afraid of pushing myself too hard. So we ended up with nine mostly slow miles, with a couple of pick-ups thrown in for fun!

Ran with Julie today, pretty slow, easy miles!

Met with the speed group, and did a couple of 15-minute tempo runs, with slow running in between. I didn't even do the complete 15 minutes, I took it a little easier. Hope it pays off!

Ran with Jody and Julie, and did our 10 miler. We were going to do 3 miles at 9 minutes, then 3 at 8.5, then 3 at marathon pace, but my legs were so heavy, and my calves were so tight! I am starting to suspect my New Balance shoes, since yesterday I felt fine in my Sauconys.  I am worried that my legs still feel heavy, shouldn't they be starting to feel better yet, with my cutting miles? Maybe they still need the taper this next week.

Slow run, still feel tired!

Met with running group, did one mile repeat at MP. Calves felt better today, maybe because I ran slow yesterday?

Slow miles again, but I am feeling not as sluggish.

Love tapering!

Wow! For my first St. George marathon, what a day! Pouring rain at the start line, Michelle and I lost Angela and Julie (harder than you think to keep track of people in pitch black, pouring rain!). As the start approached, I got so nervous and felt the need to go to the bathroom AGAIN, after being through the porta-potty lines TWICE already. But, we got in line, found Michelle N., and got behind the 3:30 balloons. Too bad that the next time we saw them, a toddler was holding them at the finish line.

But hey, I really didn't even feel like we needed the pacer--Michelle Margetts is such a smart runner, and she successfully held us back on some of the downhills, so we could conserve our energy for that huge uphill (that the sun came up just in time to illuminate--I was hoping NOT to see it, just run it!). But she was such a cheerleader the whole time. Too bad we weren't wearing our skirts! During the last 3 miles I usually fall apart and do about 10 minute miles, but on Saturday I felt pretty good until the last mile. My whole body started getting tingly and shaky, but Michelle totally kept me going, even  though she could have sprinted ahead and gotten in under 3:30. What an awesome friend! And our last mile was still at 7:30 pace, which I thought was a total triumph for us! Finishing strong!

I think the whole factor behind feeling strong, and being able to sustain an 8:00 minute pace average, despite the headwind and pouring rain, was our coach Steve Ashbaker. He convinced us to put in more miles, and who knew? It totally makes all the difference! Also the workouts he did with us gave us the confidence, and ability to feel our pace. Steve rocks!

Also Peggy and Cheryl have always helped us a ton with the speed group. I would probably still be stuck in a total rut if not for the ability to get together and run with such genuinely nice, decent people several times a week. Everyone in the BBK group is so fun to be around and talk to! I am so glad everyone got such amazing times.

Did the stair master today, and now I can go down stairs, frontwards! Progress!

Pumpkin Run with Michelle! Very fun--except for the last half, which is all uphill. But Michelle took first overall, and I was second. Woohoo!

treadmill in Tennesse!

Blizzard! Stairmaster for 30!

Wow! I can't believe how much I hated this race last year (did it for Runners' Series) and how much MORE I hated it this year! I was hopeful when they said they had changed the course, but they actually added MORE UPHILL! I love the 2 miles of downhill at the beginning (averaged 6.30 for those two miles), then crashed and burned later on all the uphills. However, I did meet my goal. My ultimate goal was to run the race in an average of 7:45 (which I did--exactly!), because that is the pace I would like to shoot for next year in my marathon. The bad thing was, it felt HORRIBLE! I WANTED TO WALK AT MILE 11! I was so tired a woman passed me on the track in the last .10 mile! I just realize more and more that hills are something I totally need to work on. It made me think fondly of all the hills Cheryl would make us run up and down (again, again and again). I need to do more of that! And probably complain less!

Ouch! Stopped and stretched at least three times, but it helped! 11:13 minute average.

Barely made it! Ran with the group this morning, and Julie and I ran about 9.5 minute miles. Lynette was nice enough to run with us. I'm glad I went--now I am much less sore!

No running today! Last night I started to feel a little queasy, and this morning I have a full-on fever, and totally upset stomach. Fun, fun, fun!

Met with the BGMKs today, felt much better. My stomach started to feel a little weird, but I made it! Ran at an easy pace with Michelle, and afterwards my stomach was still upset. Hopefully this will pass soon, although food sounds disgusting to me, and maybe I can lose some weight in the next day or two!

still recovering from Snow Canyon. easy miles at Gardner Village.

scouting out hilly course for group!

9:04 average

Did my hilly course with running group! Also 2.5 miles early.