Fuel It Right

City Creek. Felt decent, legs a bit sluggish.

Woke up early to get in some miles before the Dash for Donations I did with Rachelle.  Started from SHP, took a nasty spill on Sunnyside and made it a few miles up Emi before turning around. Got back to the park and did another mile with Rebecca. 13 miles down, a 5k + 2 miles to go. YAY! Avg pace for 5k was about 7:30.. Those hills around the park killed me but with 13 miles under my legs I felt good about it.  Cooled down a little bit with Rachelle and Rebecca.  It was fun to run with them.  Good times :0)

Did a hike/trail run up to Sunset Peak in Big Cottonwood starting from Brighton.  Really pretty!

TM. easy miles while watching HGTV

Hiit. 2 seperate circuits. One for abs, one for arms.  Good circuits! 

Liberty Park.  Evening in the heat! I fell off my workout today.  The 3x2 mile repeats @ 5k-hmp turned into 2 @ 7:30, 1 @ 7:45, 800 @ 7:45 plus a couple more efforts and a couple laps around the park. I was fuzzy headed when I was done.  Um.. I'm blaming this on the heat.

AM- Hiit full body.  Lots of squats and lunges and push ups.  Love it!

8:50/2:21:12

Less hilly course from home with a detour.  The detour had a pretty major hill that I felt strong on.  That was a confidence booster. 

Easy ride up emigration.

Today's goal was to run 26 miles and have fun.  Had tons of fun in PC with the girls last night and wasn't nervous at all.  This was only meant to be a training run and that's what it felt like.  

I was still tired and a little worried about how I'd feel for the last 10 miles.  This course was beautiful so I tried to look around and busy my thoughts with the surrounding and not the mileage i still had to cover.  It work for the most part.  The sun was behind clouds for a lot of the morning which made it seem nice and cool.  I loved seeing the hot air balloons taking off and the sun rays coming through the clouds.  Mountains and green pastures were so pretty!  I started to feel the elevation with my breathing.. at least that's what it felt like.  It started to feel labored but I kept it under control.  Glad I had a decent day and felt strong.

(1)8:42, (2)8:46, (3)9:03, (4)8:21, (5)8:12, (6)8:51, (7)8:37, (8)8:56, (9)8:43, (10)8:39, (11)8:55, (12)9:01, (13)9:00, (14)9:34, (15)9:44, (16)9:25, (17)8:29, (18)8:37, (19)7:46, (20)8:26, (21)7:54, (22)8:35, (23)8:30, (24)8:54, (25)8:58, (26.. .94)7:50

Probably should have run yesterday but I was feeling lazy.  Felt ok today, a little tired.

Millcreek from home.  Legs kinda beat but made it to the top.. barely.  Really nice up there though

7:45/1:25:09 

In the words of Josse, I sucked beans today.  Yeah, legs are a little tired.  It's the trend this week.

Started at the top of Emi and ran to Liberty.  5x mile repeats w/ 2,2,,3,4 min rests between.

fast mile times-  6:55, 6:53, 7:02, 7:22, 7:20

Fell off big time. 

Had an awesome time in Cedar City with some fine ladies(Rachelle, Kelli and Jen H.).  These ladies are amazing runners and it was an honor to run with them.  This was a good experience for my first relay.  Short and sweet.  We were sponsored by Magic Stuff.  I didn't even realize it was a company that I've been using for years.  Good company for creams and lotions for athletics and everyday use.  Kuddos to Rachelle and Jen H. for running an extra leg each since we were down a runner.  Overall time was 3:19:27, with the overall winners just 1:13 ahead of us and the 2nd place ladies team coming in at 4:06:43.  Everyone was impressed with us and wondered where this Salt Lake City team came from.

Leg #4- 2.61miles/18:28/7:13.  7:24, 7:10, 3:54(6:58 pace)  I'm definitely not used to short distances and it was a shock to my legs to start out trying at an all out effort.  I started getting my numb tongue that I get when I'm running too fast so I just tried to stay in control.  It started out flat/slight down hill, had a bit of a hill and flattened out for the reaminder. For some reason I thought this leg was 2.2 miles so I was spent by this point but I passed 2 runners so felt good about that.

Leg #8- 2.87miles/22:38/7:53.  7:39, 7:59, 6:57(8:01 pace)  This leg was a gradual uphill the whole way.  I'm not awesome on hills, but I focused on keeping the first place guy in sight and kept telling myself I was strong.  At about 1.5 miles in the course turned and I lost sight of him.  I later found out that he saw me behind him and took off. 

I woke up ready for a big week after my super rest week.  I started out feeling amazing and full of energy.  Well, that didn't last long.  Didn't feel aweful but didn't feel amazing either. Still feeling fatigued.  

I took an hour nap at work yesterday. I felt like I was on the set of Mad Men and it was fantastic.  I didn't wake up early enough to run outside, I thought it would be too hot so I headed to the TM for what turned out to be another downer of a workout.  I did a one mile warm up and started what was supposed to be 8 miles at MP.  I didn't quite end up that way but I finished and that is that. I was COMPLETLEY drenched from head to toe.  Gross.

Morning ride up LCC. Such a beautiful morning!  My legs definitely felt the burn but it felt good to be on the bike.  Made it to the Snowbird Entry 4 then turned around.  Next time will be Alta.

1:43:21/9:51 Trails up in City Creek. Such a beautiful morning and I was glad to be out. I'm still figuring out trails up here. Started with a 1 mile gradual uphill warm-up then got on the trail. It was nice and gradual so I was loving it. It dumped me off on the road about 3 miles of trail and I couldnt see a connection trail so ran another mile up just on the road and turned around. I need to work on my decending skills. I'm very cautious. Threw in 5 one min sprints with 30 sec rests at the end. .7 cool down. 

Emigration 40:09

Debated if I wanted to do this today or Sunday.  Today won.  My legs are feeling tired though.

1:46:22/8:06

Decided to do this race with a friend that was doing it.  I looked at the times from last year and figured I could do fairly well.  This course is tough! Flat as a pancake. The plan was to run 8's and just under til 10 and then pick it up if I had it in me.  Busses were supposed to pick us up by 6 and the race was supposed to start at 7:00.  I'm assuming they used the same busses for the full and half becuase they didn't get there until 6:30 and the race didn't start until 7:25.  Pretty annoying for a late starting race, plus it was already hot and humid.  Did a very short warm up and started.  My plan went well until mile 8 when I took a gel.  I was fading and I just didn't have it in me to push.  Let myself have an easy mile then was gonna pick it up again... Didn't really happen but I'm still happy with what I did.  3rd place behind 2nd by 12 sec.  Wish I would have know.  I probably would have pushed 15 sec harder.

7:54, 7:54, 7:56, 8:00, 7:53, 8:06, 7:59, 8:16, 8:09, 8:24, 8:14, 8:43, 8:01, :52(7:24 pace)

Banana w/ PB, hard boiled egg & milk before leaving, 3Fuel and E7 on the bus, 1 gel at mile 8.

Half mile or so after the race and 6 miles on the TM after getting home.