Fuel It Right

1:22:56/8:18

Liberty Park. 1 lap around park then out and back on the flat road, 7:39, 7:28, 5 min jog, started the 2nd HMP miles heading back to park but the headwind was too much so I turned around and kept going away from the park. 7:36, 7:41, 3 min jog, 8:05. Took Josse's workout for 2x 2 mi @ HMP and 1 @ MP.  I was a little tired.

Easy miles from home. Again, didn't really feel easy.

Emigration. Super easy. I was gonna do a couple easy running miles but my calf has been tender the last couple days so I thought a ride would be better for today. Man oh man, it was nice out this morning.  Cool, crisp and no wind.  Amazing.

1:36:56/7:24 

7:33, 7:12, 7:33, 7:11, 7:11, 7:19, 7:26, 7:19, 7:29, 7:29, 7:31, 7:19, 7:10, 1:10(7:15)

I wasn't sure what I was going to do today.  I was pretty tired all week but I still felt like I could push through to at least do what I did in Striders so that was my goal.  Stayed at Josse's and met up with a bunch of fine ladies to drive to the top.  This was fantastic to not have to wake up super early and ride the bus.  Ate some coconut flour banana bread. a hard boiled egg and milk for breakfast and some banana right before the race. It was cold up top but I was actually comfortably warm.  Did a little warm up and striped down.  I wasn't nervous at all.  Probably because I was just thinking of this as a training run.  I was sooo nervous for Striders.  I started out way too fast in Striders so this time I wanted to be conservative.  I started just behind the 1:35:00 pacer and stayed right there to see what it felt like.  I didn't feel like it was smart to keep up with him so started just running my own race.  Took all of the first 3 miles pretty comfortable and then started to work a little once it flattened out some.  I think this worked well for me to not try and push those down hill miles too hard.  I tried a flask out today to see if I would want to have it in Ogden.  I really liked it.  I took a shot at mile 6 and then again a few miles later.  I don't know that I needed it but it didn't hurt.  I had a bad stomach after the race.  Not sure if it was from the extra gel or just from running faster. I also used compression socks for the first time during a race.  I kept having little twitchy pains behind my knees and upper calves but I think i like them.  I am barely sore. 

I feel like I ran well.  Comfortable but still hard and had enough to push at the end.  This way of racing is still new to me so I was scared to push harder and burn out, but I was thinking while I was running and now that I could have done more.  I'm still happy with the result.  I needed this race to go well to build some confidence for Ogden.  I felt really good the whole time and hope I can feel this good in 2 weeks.

Easy from home, north route. Would have been perfect to go 6. Not really sore, just tired.

Hiit 

opted for 6 today.  Felt decent. did the hilly east route.

Core work 

Big Cottonwood from home.  Legs pretty tired but felt good to be on the bike.  SUPER windy on the way down.  I was a popsicle when I got home.

1:28:30 

Got a ride to the top of Emi and ran down to Liberty park.  Started w/ a .75 mile warm up then did 5x1mile repeats with 2 min jogs between at 5k pace.  Not sure what my 5k pace really is but I held this pace for all 5(6:45-6:53) and it felt good.  Last one was getting tough but I had a little tail wind which was nice.  I tried for a 6th but it wasn't happening.  Slowed the pace for a mile or so then decided to do one more faster mile since it was still down hill. Jogged to the park and did one lap on the wood chips.  Then sat with the ducks in the cool morning awesomeness.  I am happy with my run today.  I can tell my legs want a rest but I felt strong and pretty good the whole time.  I'll have to remember to put in splits later.  

40:25 

Emi.  Nice tail wind.  Felt pretty decent.

1:47:53/8:59

Little Cottonwood out and back. Took the uphill as hard as I could, which wasn't very fast but I didn't feel bad about it this time.  Ran 6 miles out, turned around and did a 3 mile tempo. 7:47, 7:52(hill), 7:44. Finished out the last 3 down hill pretty comfortable.  

Super easy on Wasatch.

TM. Easy miles.  Through in a few mile long inclines.

AM- Hiit 

PM-Another Wasatch ride.  Took a friend for his first ride so it was even easier than Sunday.  Going up 3 flights of stairs when I got home made me a bit tired though.

AP 1:06:56/8;22 

Liberty Park. A couple laps around the park easy. Took off on my fav flat road for tempos.  7:56, 7:41 then back to the park for another lap on the wood chips. Felt pretty good.

Well, let's see.  It is now July so I'm gonna do my best to remember what went on during this sludge fest.

Stayed with Mac and Jos on Friday night.  We picked up our packets and did a few things before getting to the hotel.  After we got all settled the rain started coming... and coming and coming.  I brought no rain gear.  Awesome.  We woke up and it was still raining.  We headed out and some nice ladies we saw at the elevator felt bad for us and went back to their room to get us trash bags.  So saved me before the race.  Ditched the bag at the start but could have kept it.  It rained almost the entire time.

This was the first race I used a pace band.  Had a flask full with 4 gels, a few saltstick capsuls and a little water + a 5 hr energy.  We started the race and I felt pretty good for the first 3, my paces from my pace band seemed easy.  By mile 6 my legs were already feeling tight and I was not feeling confident about the 20 miles I still had.  I tried to distract myself with how gorgeous it was despite the rain.  So green with low foggy clouds.  It was absolutely beautiful.  I was just trying to stick to my paces.   By 8 I decided a potty break was in order and used the facilities provided.  My shorts were so wet that I ended up running out with a cheek still hanging out cuz they would not move.  I finally got them adjusted and was proud of myself for making up the time spent in the potty and still making my split for that mile.  Finished out the road before turning for the tough rollers between 9 and 13.  My legs were really tight and I was feeling the miles.  Made it to the half way point and took my 5 hr energy and a good gulp of water.  I was pretty cold and not thirsty.  Man, I was tired.  Started to feel the 5 hr kick in and felt a little better.  Made it to the turn into the canyon and was grateful for some downhill miles.  By the time I got out of the canyon I was feeling really done but knew I had to hang on for the last few miles.  2 miles to go and I didn't know how I was going to do it but I kept going.  Held on the best I could and was so happy to see the finish line and everyone there to see me.  It was so nice to be done.  I made my BQ goal and got unexpectedly emotional.  This was a tough race! And I will never wear Kinvaras for a marathon.  I think that is one reason my calves got so tight. 

1-7:46, 2-8:05, 3-7:48, 4-7:59, 5-8:02, 6-7:52, 7-8:03, 8-8:03, 9-7:59, 10-8:01, 11-8:05, 12-8:06, 13-8:07, 14-7:59, 15-8:07, 16-7:58, 17-8:03, 18-7:47, 19-7:54, 20-7:56, 21-7:52, 22-7:50, 23-7:49, 24-8:06, 25-8:12, 26-8:28, 3:13 for .39(8:22 pace)

In Kingman from the hotel.  Hiit before.  On my way to the Grand Canyon in the morning :0)

In the Grand Canyon. Hiked the 10 miles to Havasu Falls and the camp ground. I about died carrying my super heavy pack but I made it.  Seeing Havasu Falls as you make the last descent is pretty amazing. I learned a lot about the art of packing and that LIGHT is essential and also having a pack that fits you well.  I have a bruised back so I paid to have my pack carried out for me.  There's no way I could carry it out and I am fine with not! Now for relaxing in the hammock and getting ready to hike around tomorrow.

Did some day hiking to Mooney Falls and Beaver Falls.  This place is so AMAZING. I love it! Took tons of great pictures and loved being able to hike in the water for a lot of the time.  Stayed nice and cool.  The trail is pretty cool too. Red rock and walking through torso high vines is rad.  Made it to Beaver Falls and hung out in the water for awhile before we made our way back to Mooney falls.  The mist coming from it was a perfect temp after hiking all day.  Such a nice day in the Grand Canyon.

Hiked out of Havasupai. We started at 6 am so it was shady for most of the way. Hiking out of the canyon was so easy! Paid to have our pack carried out for us and I loved being able to just enjoy the surrounding and not think about how bad my neck and back felt. So fast and enjoyable.  Ran the last 1.5 up the hill at the end.  Felt good to get a little bit of an effort in.  I ran into a kid that had Rainbow flip flops on and his mom was wearing some Luna sandals.  I'm gonna look into these as trail hiking options.  Trail running shoes didn't cut it for this trip. Had so much fun but ready to go home. 

Emi up 35:13 

Emigration at a decent effort