my.daily.body

I put the 10 miles in the "Easy Mile" category, because the pace I ran should be classified as easy miles, but it kicked my butt today. I went down to St. George for the weekend with my mom and sisters for my momma's birthday. I enjoyed every binge and the heavy laughter with my mom and sisters. They are wonderful people to be around. Running 10 miles with hills this morning was a good reality check as to how much lack of sleep and a poor diet can really affect training. 

1: 8:46
2: 8:24
3: 8:30
4: 8:51
5: 8:56
6: 8:38
7: 8:41
8: 8:24
9: 8:35
10: 8:29

Average: 8:37 

Last night I went to the Advanced Cross-Training class at Gold's Gym which consisted of 200 box hops, 100 burpees, 120 weighted crunches, 200 25 lbs. weight plate swings, 100 thrusters. After that awesome workout I ran with Candice, who instructed the class, up at Mueller Park to elephant rock and back. I feel so lucky to live so close to beautiful mountains full of trees. It was a pretty warm night. The total miles that my watch clocked was 6.66 and I ran it in 1:07 minutes. I love trail running! It's the training I was advised to do by  my cardiologist. I made myself thee best protein shake before going to bed. Whey isolate (30 grams of protein), 1 Tbls Peanut Butter, ICE-CREAM, 1/2 frozen banana, and water. It was delicious!

My goal this morning was just to run through the heat under a 7:30 pace. My first and third mile were prep miles to my second and fourth. It was creeping into the 80 degrees and that's just hot for a morning run. I commend all those in Vegas and Southern Utah who run in heat like that everyday. Running in the heat better have it's benefits, because it robs me of my energy. I slept a full 8 hours to recover from my trail run last night. 

mile 1: 7:41
mile 2: 7:09
mile 3: 7:18
mile 4: 7:02

Average pace: 7:18 

A nice 4th of July run on Bountiful Blvd. I love the rolling hills!

Average 8:36 pace. It was so nice to run with Becky. She is such a strong runner with an even stronger mentality. She pushes even when it gets hard! I love that! I feel great, other than putting my swollen feet in high heels right after the run. I had to peel my feet out of them. ha!

Today's run was great. I ran with Becky. She is quite the speed demon! We beat the heat by going early in the morning. My goal for my average pace was to be under 8:20. We were 8:08. We crushed the goal! There are huge benefits to having a running partner. They push you and even though it's hard during the run they improve your abilities to run faster longer. I have days that I just don't want to move. In fact, I have more days I don't want to work out than days I do. It's more important for me to be consistent, and that is what keeps me going every day. 

Sprinted 6 .25 miles, and did an advanced cross-training class at Gold's Gym. It was killer! Box hops, burpees, jump ropes, squats, mountain climbers, and thrusters.

8.44 pace. Recovery run was much longer than it needed to be, but I had to run off the 2 cupcakes I ate last night. ;)

A nice evening run. 

Average pace: 6:57

mile 1: 7:09
mile 2: 6:51
mile 3: 6:50

I paced the Bryce Canyon Half Marathon 1:45 pace slot with Becky today. It was a toughy. We didn't sleep the night before because her son was sick. :( Poor boy! AND, I ate really awful the day before. It was one of the harder runs. I had the worst stomach ache and felt like I was going to puke the entire run. I felt awful. It didn't help that I pounded a 5 hour energy drink before the run. It was rough on my stomach. I had to stop once to hit the toilet and then catch up to Becky. Becky felt just as sick. Next weekend we both have obligations and it's our 19 miler. This week was supposed to be a cut back week, but we decided to tack on 6 miles at the end of the half to get our 19 miler done. I have an awesome blister on the bottom and the whole length of my toe. I'm thinking it's my shoes, which makes me mad! I have the Brooks Revenna 4, and they might just be too narrow. Bummer! Why can't I just find my perfect shoe like Cinderella's glass slipper? 

Half Marathon average pace: 7:59 Finished 1:44:32 (according to my watch)
6 mile average pace: 8:50 with Andy and Becky.  

Average overall pace for 19 miles 8:09 

I tried to just sleep in today, but my body wouldn't let me. I tried telling it that it was ok to sleep now and I'd just run it later tonight. It didn't listen. So, I got it up. I felt creaky and old today. My hips did not want to move. Running downhill kills me! Saturday's race was downhill and my hips must have just swayed side to side. They are not happy! I slept in compression sleeves to help my calves and shins recover last night. Hobbling to the bathroom this morning was just that, hobbling. I thought I'd just run a 3 mile loose jog, but once my shoes were on my body knew what it wanted to do. I had 30 minutes to run, so I took advantage of the crunch time and ran 4 marathon pace miles miles.

Average pace 7.24

mile 1: 7:43
mile 2: 7:25
mile 3: 7:16
mile 4: 7:15

This week I have got to cut back and recover. I'm feeling weak. My arms are turning to flab because they're being neglected. Today was an 8 miler recovery run, but the last half ended up being a little faster because I just wanted to get my butt home. I ran with Jasmine and Becky today. 

mile 1: 8:45
mile 2: 8:29
mile 3: 8:38
mile 4: 8:25
mile 5: 7:46 
mile 6: 7:57
mile 7: 8:03
mile 8: 7:22

Average 8:11 

I met up with Andy, Kam, and Tara on the Legacy trail this morning for a tempo run. I did 2.34 miles to warm-up before forcing my legs to do what they needed to do to keep up with the pack. Those 2 miles were an 8:04 steady hold pace. 

Andy, Kam, and Tara are strong runners, it's impressive! I'll be training with them weekly to get my speed kicked up. It was a great push for me. It showed my weaknesses. I do love my weaknesses because they make me feel that much more determined to conquer them. It was pretty fun running in a pack of 4! *copied from Andy's blog* "We decided to start at a more comfortable pace and make it a progression run.  First 2 miles were into the wind and were 7:09 and 7:00.  Took more effort than it should have.  I could especially feel it towards the end of the second mile when the wind picked up.  With the wind at our backs, we picked the pace up a bit.  Ran mile 3 in 6:39 and Shantell and Tara started to pull away.  Sped up a bit to catch up and finished the 4th mile in 6:30.  Tara was showing off and finished 10 seconds ahead.  Good, solid effort.  It definitely helps to have company on these runs." 

Today's workout was awesome! I hate swimming, mostly because I'm just not good at it. I met up with Dena and Brady today at the clubhouse pool and we did a workout that Brady had lined out for us. It consisted of sprint swims, squats, elevated push-ups and so much more. 

I'm cutting back this week, so I really didn't want to do anymore than 30 miles. My workout today was at the gym:

1 mile on the treadmill 7:50 pace.
1 minute push-up burpee into a pull-up. 
1 minute tricep dips with legs elevated
1 minute Dumbbell high pull 
1 minute push-up position rows

I went through that workout twice. It was fun to switch it up a little bit since running has ruled my workouts lately. 

I was up at Bear Lake with Andy's family. It was so much fun for everyone! The kids all played well with each other which makes a weekend getaway that much better! Thanks Andy for letting my family intrude on your family's vacation! You're mom was so sweet!

Saturday Becky and I got up at 6 to run. We had planned on 15. I was having one awful running day! I hurt my hip during the Bryce Canyon half. I fell into my hips as I ran down the course and that is just sloppy form that I'm paying a hefty price for it now. (Pretty sure it's my IT band). Well, now it's flaring up at about 4 miles and just hurts the entire run. I would've been happy to turn around at mile 2! Becky was the stronger one. I ran 12 miles while Becky continued on to run 14 miles. I hate giving up early! Lately that's just what my body wants to do. I should probably take everyone's advice and run slower on recovery runs.  

I needed to do my 20 mile run today since I have other obligations on Saturday. I followed Becky in my car as we drove up to Big Cottonwood's Marathon course. We left one car at the mouth of the canyon and drove the other one up to the start line. CAN I JUST SAY THAT I'M FRUSTRATED??!! Our pace was 7:54 and my hip just killed me! I would be much happier if I felt awesome after that pace, but it hurt to even walk. DANG-IT!!!! 

Things I need to learn:

*how to fuel my body right
*how to recover properly
*how to pace myself so I don't get burned out
*how often I need to drink water on the course
*not be so dang hard on myself!

Today I just walked for 10 minutes and then did 1 round of a workout with Dena from men's health magazine. I was in the gym for 40 minutes and it was a great cross training work out.

I paced the Deseret Half Marathon this morning for the Utah Race Pacer's. It was my first time pacing for that group. I paced the 1:50 slot and it was very enjoyable! It was a great course with the last 3 miles of parade route. It is so motivating to have people cheering you on! It was an early rise this morning. I always get nervous setting my alarm clock on my phone just in case it doesn't go off. I was up at 3:10 and out the door at 3:30. I used to have such a hard time getting myself out of bed in the morning to go workout, but something in my brain flipped and it's not as challenging as it once was. I have gained a true appreciation of life and living it to my absolute fullest. I love to watch people's chest rise and sink as they breath. When I looked at my brother lying in his coffin with a still chest it was ever so haunting. I love to hear people breath. I love pacing because I'm surrounded by people's feet pounding the pavement and their quickened breath. It makes me feel alive and happy to see life in other's. The last few days have been very tough emotionally, tougher than I've had in a while. I've been crying a lot. I am really missing Aaron. 

The Grand Teton Relay is coming up, so we got together as a team to run 10 evening miles and then again in the morning to run 8. We're an ultra team this year so it'll be a bit more intense than last year. I'm sure it'll be fun. It was hot and I was stupid to not bring water with me. I have to admit that I love running in groups. It's empowering!

Pace 8:29 

I am so proud of myself!!! I told everyone last night that today's run needed to be a recovery run and no faster than 9 min. miles. Usually I get anxious and speed up, but I stuck to my word. Dena, Amy, and I left at 5:00 am to meet up on Bountiful Blvd. I love that street. The rolling hills make things interesting. I found my dream house. I'm not much of a house dreaming kind of person. I love the simple life and love ramblers. I've never been a fan of multiple levels. I love angles on a home and a lot of multi-level homes are so box shaped. Not a fan! Find me a house with some character and angles and I'm in love. I fell in love with a house today. Sorry Timmy, but I need you to give me $600,000. Anyway, today's pace was a 9:35 average. It felt like it took forever to run 8 miles at that speed. Be proud of me Tara Summers!! 

The 6 mile run is my favorite. It's not too long and not too short. I love to see a 6 miler on my schedule. Today Becky and met at 5 to start our run. My family was still asleep when I got home and I had 20 extra minutes so I went to the gym and messed around with squats and leg machines. I slept bad last night and I'm struggling to keep my eyes open. I can't go on 5 hours of sleep. I need a good 7+ hours in order to feel like myself. 

mile 1: 8:33
mile 2: 8:15
mile 3: 8:13
mile 4: 8:13
mile 5: 8:23
mile 6: 8:12

Average 8:17

Tonight I have a hill training run with Dena and Jasmine. 3-4ish miles 
UPDATE:
400 North hill was the beast it's always been. 2 miles up. 2 miles down.   
mile 1: 11:22
mile 2: 11:15
mile 3: 7:00
mile 4: 6:11 

Average: 8:55

Today's run was similar to the dreams I have when someone is chasing me and I can't seem to get my legs to move and I wonder why they just won't go any faster. 

I started with a 1.2 mile warm-up 8:29 pace, then met up with Jasmine, Kam, Andy, and Tara to get my butt kicked. They are incredibly fast. It's inspiring! Tara told me today about a comment that someone had made in her church yesterday about not comparing your talents to those who are better. Good thing she told me that at the beginning of our run... Maybe she had a little inkling of how my run was going to blow up. Kam's idea of a 5 mile tempo was slightly longer. ;) I decided that 4 miles was were I hit my limit. I backed off for mile 4, and Andy hung back with me. Thank you Andy. You make running look easy! As soon as my watch beeped at mile 4 I was done. I stopped dead and watched Andy and Tara zoom off. Kam and Jasmine had long ditched us. I love to see and run with such strong runners. It gives me something to aspire to. I knew if I walked the rest of the way it'd take me forever to get to my car so I picked up a very slow jog. Then I saw Kam running toward me. Thanks Kam! We were then joined by Andy and Jasmine. That support felt very nice after falling apart at mile 4. I'm just going to go ahead and trust that today's run will somehow improve my speed. This morning when my alarm clock went off I picked my phone up and texted Tara to tell her I was out for the run. I deleted it before sending it because I knew it was out of fear and lack of confidence that I really didn't want to run. I refuse to fall into that fear. The truth is I'm not as fast as them, but they give me something to reach for.

I met up with Becky to do a nice little run. She ran to my house 4 miles and then slowed down to my 9 min/mile pace to run 4 with me. I think she had another 2.5+ miles back home. I was not feeling up to running 10+ miles today. 

Today's 4 miles felt good to just shuffle through. My legs are tired. I'm 6.5 weeks from Big Cottonwood and I've got to do the rest of my training right. Up until today I've ran every scheduled run that was on my calendar to run. Now I just need to be smart and run for energy and not exhaustion. 

Ave pace: 8:58