One Step At A Time

definitely need to over come my mental hangups. 

1 mile

4 x 400 pace 

3 miles at 9 min. pace, walk 1 minute, 1 mile at 9:22 pace, walk 1 minute, 1 mile at 9:22 pace

26.33

57.12

33.46

9.56 uphill, 8.51 half uphill half downhill, 8.26 downhill-27.14.11

on the treadmill.  2 miles at 9 min. pace, 1/2 mile at 8:30 pace, 1/2 mile at 8:00 pace.

1:07  on an indoor track at BYU.  It was horrible and I doubt I will do it again but at least I got my 7 miles in.

55.18

38.30

38.4

indoor track. Got the last mile down to 8:04. 

9.51, 10.11, 10.06, 9.21, 9.20, 9.05, 10.27, 9.52

1:18.17 total 

56.05

I got mile 5 down to 8:30,  since it is supposed to be run at marathon pace.  I'm having a hard time on the others.  

I was kind of tired and it took a couple of miles to start feeling good. 

very slow and I was struggling to get through it but at least I am able to talk when I run..  That is something new.

1:18.26  tired legs

1:58  running slower and slower.  Don't know how to break out of it

35.58  died at the end 

1:09.28  we had to take an unplanned detour so I don't know exactly how much it added,  but we're going to stick with 7.  At least I have an excuse for my pathetic performance last week.  I have a viral infection.  I need to make up the 10 miler I missed last Saturday,  but I think that it was good to give myself a few days off to recover.  Still trying to recover,  but glad that I could get out and run. 

1:38.20

9.53, 9.5, 9.38, 9.05, 9.24, 9.37, 9.59, 10.18, 10.29, 10.02 

i think I'm finally starting to fell better.   1:17.20

9.45, 10.10, 10.01, 9.14, 9.17, 9.34, 9.49, 9.27 

2 miles on the treadmill at 9:09 pace and 1.0 incline

3 miles outside in the wind and ran 26.26  8.54, 8.44 (.96 of a mile), 8.47(.94 of a mile)

.2 back uphill to my house. I was supposed to go 6 but the weather was just too crappy. 

58.14

treadmill 33.50

mile 1:  8.57  mile 2 8.27, mile 3 8.00, mile 4 (1/2 mile @ 7:30 pace)  1/4 mile 8:30 pace, 1/4 mile 9.00 pace.  

Normally I hate running on a treadmill,  but I really felt good today.  I wish I could do that pace on the road.   

1:17.28

A really crappy run.  The wind was blowing really hard and it was cold and I felt terrible.  We were going to do the 12 we missed on Saturday but I just couldn't do it.  It is very hard to have any confidence when  every time I run it feels like I've never run before.  It hurts and I am so tired.

59.00  It just keeps getting worse.  I can hardly run.  What a disaster this is turning out to be.  Maybe it's time to be realistic and admit to myself that I am not a marathon runner. I think this will be my last marathon. If I can't run 6 miles any faster than that,  then what is the point?

1:36.00  did 4 x 1/2 mile pace with a minute walk and 1/2 mile jog in between for miles 5,6,7,8.  Although the jog was super slow, I was pretty pleased with my efforts.  3.54, 3.53, 3.59, 4.06.  Just wanted to teach my body that it can go fast.  Made the mistake of not taking any food.  Normally 10 miles without food isn't a problem if I eat right before but it had already been 2 hours and my blood sugar drops fairly quickly.  My stomach hurt really bad so i ate 2 mini bagels as soon as i walked in the door. Need to remember to take something with me.  I also swam 1400 yards this morning.  Not a lot,  but I got there late and didn't have a lot of time before I had to go back home to get my kids and take them to their swim practice.   Feeling a little better about it all today. 

2 painful miles on the treadmill, then I ran for 37.40 outside just taking it easy and even did some tough hills.  I walked home and ran into the YW pres. out walking so I joined her and walked for 28 minutes total so if I count my walking I did closer to 7 miles.  I'm glad I went outside.  That treadmill was mean. 

1:43.11  I ran a 6 mile loop from my house and then stopped off to use the bathroom and drop off some layers I had removed.  I finished with a 4 mile loop.  It wasn't fast,  but it was nice and easy and I felt good. 

1:20.43  I know it's slow,  but I am not trying to push myself anymore.  Instead,  I'm trying to enjoy it and run at a pace where I can actually talk some.  Also, in my defense,  I run the first 3 miles uphill.  Hills are my nemesis, so I take it easy, warm-up and that allows me to finish my run without feeling like crying and never running again. 

a lot of walking. Very tired legs.

2:37.10  

We decided to run down provo canyon.  It was snowy and windy and altogether quite miserable. The wind was blowing the snow into our faces and it stung.  I kept hoping that at some point the wind would shift and get behind us but it never did.  We ran with our heads down and cocked to the side.  But we did it,  and it really wasn't that bad. I actually felt pretty good.  I took a few days off to let my body rest and I think it made a big difference.  I am sore though.  Having a hard time doing stairs.  

1:18.17  

I thought I would have a hard time running because I was sore,  but it worked itself out and felt pretty good. 

59.36  not fast but I'm feeling pretty good. At least I'm running and not wanting to quit. 

1:18.37  

Got some new running shoes and Marshall got a GPS watch.  He has been dying to get one and so he finally did.  It is a multi sport watch since we plan on doing our first triathlon sometime this summer, after the Utah Valley Marathon.  It is kind of fun to have but was so very expensive.  We were supposed to go 10 miles but we were late getting out the door and I had made plans with some friends so we cut it short 2 miles.  

56.22  Kind of fun to run with the Garmin.  My splits were 9:31, 9:44, 9:31, 9:17, 9:18, 9:04

I feel a lot better than I have the last 2 weeks.  We got chased by 2 dogs, then we had a garbage truck pull up behind us and honk.  Scared me to death.  I thought he was mad at us for being in his way so we jumped on the sidewalk.  He stopped and motioned us over and told us he was trying to run over the dogs for us.  The best garbage man ever!!! 

1:30.56

9.09, 8.54, 8.48, 8.44, 9.01, 9.09, 9.19, 9.04, 9.30, 9.12

We ran down Provo canyon, which I love, and had our kids ride their bikes.  It was actually a lot of fun and I thought my splits were good.  

1:17.37

58.24  had some stomach trouble.

1:15.08  My fastest one yet.  I wore the GPS watch today and it really does make a huge difference because you can totally guage your pace.  

9.38, 10.12, 9.34, 8.42, 8.58, 8.58, 9.27, 9.41

6 miles is my max before stopping and refueling.   

57.04

2:42.45  ran the first 16 miles of the marathon course.  I didn't realize there are so many hills.  I do not run hills.  It was miserable.  I hurt so bad at the end,  there is no way I can run another 10 after that.  I am in big trouble.

fastest mile 8.52, slowest 11.44   

1:18.17  a slow run.  didn't start feeling good until mile 7

tired legs.

1:39.18  not a good run, but we did manage to stop and help a lady load something in her car. She was quite grateful.  She said she hoped many blessings came our way.  I thought, I just want to make it up the stupid hill in front of us. 

9.55, 9.45, 9.37, 8.56, 9.02, 9.05, 10.17, 10.13 (I walked for a minute after miles 7 and 8), 9.33

1:26.07 

58.30

2.14.41 

30.49

ran 4 miles and walked .61

swam 1650 yards,  nice and easy 

1 mile warm-up  4 x .25 sprints 

walked the last mile.  not a good run.

9.27, 9.36, 10.11  at least I didn't walk

ran one walked one.  Starting over. No pressure.

ran one, walked one. 

My sister in law, Michelle, has worked so hard to lose weight and start exercising.  This was her very first 5k.  We took the kids out to Vernal and we all ran it.  Samantha was a 24.02, Amy was around 42, Marshall and Michelle were 46 and Scott and I were around 50.  Michelle wanted so badly to do it under an hour.  I did the first 2 1/2 miles with her, but we caught up to Scott who had taken it out too fast and was super tired and cramping up,  so he and I slowed down and finished it with a nice sprint at the line.  Michelle was so proud of herself, and of course we were too.  It was fun to be in a race again,  even though we weren't racing and I can't wait to get into shape to do some more. I think I'll lay low on the 26.2 for a while and stick with 3.1 

I ran for 2 miles,  but I also walked for 20 minutes.  I did 2 downhill sprints, walking back up the hill,  so I could get a feel for the speed. I think it will help me get back into shape faster.  I also did some light weights and jump rope.  

29.07

weights (1 x 20),  jump rope (3 x 75) jj 25  sit-ups 30 

1 mile 9.5,   4 x .25 (2.00 avg.) 4 x .25 walk

3 miles run, 1/2 mile walk to cool down

weights, 3 x 75 JR, 1 x 25 JJ,  stretching 

tired this morning.  Stopped and walked for 1 min. after 2 miles and it really helped.  I think my legs are a little tired from the weights. Still trying to stay upright when I run, but it is hard for me.  I keep wanting to slouch. Definitely need a stronger core. 

JR 3 x 50, JJ 1 x 25, weights x20, 1 x 25 situps   

DId a steep but short uphill.  Trying very hard to stay upright the whole time and not sink in at my stomach.  It's going to be a long process.  Trying to lose some weight to make running easier. 

weights, JJ, JR, sit-ups 

ran 1 mile, 2 miles of 4 x 25 sprint, 4 x 25 walk,  2 uphill sprints and 2 downhill sprints

adding a little at a time.  The .4 was running up and down a hill 2x.  I feel pretty good getting some hill running in. Also did sit-ups, push-ups, light weights, JR, JJ

was in a hurry so could only get 2.5 in.  Wishing I were at St. George!

Felt really good this morning.  It is nice to make a small increase in distance,  even if it's not much.  The last half mile was running down and then up a hill 2X.  Working on those hills for future races since that is where I struggle the most. 

Ran on an indoor track.  Did some speed work so I really only ran 2 miles and walked one.  I think it's good to go fast for a short distance,  I just wish I could hold on to it.  I also did weights and some ab work.  The weights are very light and I don't do a lot of abs, about 100 sit-ups total,  but it's something, and I really need to strengthen my core.  Tomorrow I'm starting to swim MWF so I'm backing the weights down to twice a week. 

2 miles on the treadmill at 9.30 pace and .07 on an incline.  Still trying to work those hills in, a little at a time.  I also swam 1300 yds. 

I've been sick the last 5 days so I took it easy.  I ran 3 laps and walked 1 on an indoor track for 2 1/2 miles.  Actually felt pretty good.  Also did a 1500 yd. swim straight through,  which also felt surprisingly easy. 

indoor track 26.44

29:10.99  (9.57, 9.37, 9.35)

indoor track. Nice and easy run.

did a 30 minute spin class. Hoping a TRI is in my near (spring) future.  Light weights.

swam an 800, ran 2.  short on time so didn't get as much in as I wanted.

25 min spin class

swam 1450 yds. and then ran 3 on an indoor track

swam 1400 yds. and ran 3 on an indoor track.  The running is getting faster and starting to feel better, but I wish I had 15 more minutes for the swim.  Unless I swim a straight 2000 or even 1650, I don't have enough time to fit it in.  But,  I really like the swimming. I would rather swim a mile and run 3 than just run 6 miles.  Getting up at 4:50 am is hard,  but I feel good when I'm done.

spin class: 25 min.

3 miles on indoor track

1400 yd. swim 200 free, 200 IM, 200 free, 200 IM, 200 free, 200 IM, 200 free 

swam 1500, ran 3 miles

25 min. spin

swam 1500, ran 2 miles

swam 1650, ran 3 miles  (9.03, 8.41, 8.43)  can't remember the exact splits.   Pretty close 

25 min. spin

swam 1650  ran 1 mile, 4 x 400 sprints.  Just couldn't hold on to the little speed I had.  No oxygen.  How can you breath when you swim but struggle when you run?

25 min. spin.  Sometimes I'm glad I can't stay for the whole class.  I think she's trying to kill us!

swam 1000, run 2 miles.  Not really feeling it.  At least I did something. 

swam 1650,  ran 3

1650 swim, 3 mile run

1200 swim, 2 1/2 mile run

spin class 25 min.

600 swim,  3 mile run26.24  fastest so far this fall

spin 20 min.  A real leg burner.  I did one lap around the track on my toes just to get a feel for it.  I just don't know how this is going to wor.  

1400 yds. swim including 5 x 100 on 1:30 holding 1:25.  Need to get those down to 1:10 eventually.  3 mile run on indoor track.  Feeling a little dizzy,  so didn't push hard.  27.25

25 min. spin

25 min. spin

nice easy 3 mile run.  So easy, in fact, that I talked to Marshall the whole time, which never happens because usually I can't breath.  

800 yds. swim.  I only had 15 minutes.  200 warm up,  10 x 50 free @ .50 holding about .43.  My arms were tired and didn't like me too much, but I felt strong enough to push a little anyway.  100 breast to cool down.  

A really nice 3 mile run on the indoor track.  9.03, 8.45, 8.34.  It felt really good.

swam 1500 yds.  500 warm-up, 5 x 100 @ 1.30 (1.23, 1.24, 1.26, 1.28. 1.26), 5 x 100 IM  

25 min. spin.  Wow was it hard.  Marshall almost threw up!

1550 yds. swim.  500 warm-up, 10 x 50 free @ .50 holding .40, which almost wiped me out. 2 x 200 IM, 150 cool down.

My legs were so tired from yesterday's spin class.  I had a really hard time running.  I stopped after the first mile to stretch my burning calves and then again after the second mile to walk a lap.  I broke the 3rd mile up just to finish it.  I feel a little beat up. 

30 min. spin class.  Not as bad as Tues. but my legs were burning right out of the gate. 

27.39  nice easy run,  able to talk the whole time. I like taking it easy on Fridays because I'm tired from the rest of the week, and there is no pressure.  Just an easy run. 

3 mile run, 1500 yd. swim (5 x 100 @ 1.30 ;1.18, 1.20, 1.22, 1.22, 1.23), 30 min. on bike

4 mile run, 30 min. spin

3 mile run

30 min. spin

swam 1000 yds.  1.3 miles on the elliptical

swam 1650 yds and ran 3 miles.

swam 1500 yds. bike 20 min. run 3 miles, only I did it in reverse order