Fuel It Right

Met a friend to ride Emi. 3 miles up and back with the ride after.  Felt decent on the run. We were going to do Big Mountain but my legs were definitely tired so decided no to.  Pago lunch after.  So good!  

Emigration 1:15:39/7:33

Warm up from top of Emigration.  5xmile repeats with 2 min rests.

6:46, 6:44, 6:41, 6:44, 6:53

I'm happy with this compared to last week.  Felt much better today!

Cool down from zoo.

Bike around town from home.  Wasn't feeling it today so this was kinda leisurely.  All I could think about was the butternut sqaush soup I was gonna make.  It was worth the wait.

BST.  Ah yeah.  Feeling grateful that I have legs that can take me places.

Finally found a trail that was longer than a few miles.  It was nice.

Easy from home. A cyclist yelled at me to 'run on the other side of the road, lady' I yelled back for him to have a good day. I hope he does. He seemed angry. 

7:21, 7:01, 7:06, 6:47, 6:54, 6:55, 6:51, 6:53, 6:45, 6:38, 6:44, 7:04, 6:51, :50(6:04 pace)

Decided to do this earlier in the week.  Josse convinced me it would be good SGM training.  I'm always up for down hill and this is some crazy down hill.  

Had the trusted banana w/ pb, egg and milk before leaving and took some E7/3Fuel with me for the bus ride and 5hr energy.  Rode down with Josse, Mom and Rebecca.  The bus ride took forever and there were gauge alarms going off almost the entire ride.  The bus driver shining a flash light on them every couple minutes didn't look promising, but we finally made it to the start.  Rachelle's bus didn't...

Did a bit of a warm up with the sunrise coming through the aspens.  It was gorgeous!  Took half of the 5hr.  The race started a few minutes late due to the bus issues.  I started out with the 1:35 pacers and my first mile was VERY conservative.  decided to pull away at the first water station and just ran steady.  Gained on a few people and stayed close behind a girl that was pacing about the same.  Took water at every station and a gel at mile 8(i think).  I tried to take the rest of the 5hr at the last water stop but none of it actually made it in my mouth.  The race went this way until about 2 miles to go where I passed her and pushed to the end.  Passed one more girl and a couple guys.  Felt good with the effort and how I felt.  I don't think I needed to take the first mile so slow but I seem to do better with a slower first mile.

Recovery from home.  Legs sore but not too bad.  Legs pretty dead.

Started from home with the intention of doing LCC.  My legs were dead from the start so decided to do BCC.  Got a couple miles up and they were doing road work with one lane construction.  Didn't want to deal with it so I turned around and road around to make 20.  Wasn't in it today.

6x800 + 2x400 on the TM.. it was raining and I'm a wuss.  2 mile warm up, 800's between 7:10 and 6:53 w/ 400 rests. 400's @ 6:38 w/ 200 rests. I was worried I would pittle out so I started slow and increased speed a little for each one.  Felt good but still tired at the end.

BST. Feeling pretty wiped. 

53:00/8:50 

Easy from home

2:48:15/8:25

Spanish Fork Half Marathon course 1:46:00/8:05

Went down to Spanish Fork and bandited the half marathon course.  Did a few miles warm up and felt pretty tired.  Stuck with the 1:50:00 pacer throught until the hill then took off from him when the down hill started.  Tried and EFS flask that I liked and took half a 5 hr around mile 8.  I was not hungry becuase I ate so close to the race.  I held up better than I thought I would.

cool down between 3-4 miles.

2:56:36/14.8 mph

This was a super long slog around the entire Salt Lake Valley.  Not my favorite.  Getting stopped by lights sucks and we were stopped by lots.  Added tons of time and I'm not a fan.  It was good to get a flat ride in though.  Some parts of SLC are scary.

1:10:27/8:48

Easy day.  Started from home.  Just took it easy and felt surprisingly good. Now for tomorrow. eek!

1:44:20/8:02

I was seriously dreading this run.  I set 3 alarms and finally got up about 15 minutes after the last one.  The plan: 2x5 miles @ MP w/ mile jog between.  I thought my legs would just be super tired and I would struggle the entire time.  My legs actually felt pretty good though.  It went fairly well and I got through better than I thought I would.  Glad it is over though.  Started at LP for the warm up then went 2.5 out and back so I could get water between sets and not have to carry it.  I liked breaking it up this way.  Seemed less long.  The first set went well.  The second set was good for the first 2 miles then I struggled.

MP miles-

set 1: 7:45, 7:31, 7:43, 7:37, 7:35

set 2: 7:45, 7:44, 7:46, 7:44, 7:32

1.25 warm up, .75 cool down

51:04/8:31  38:20 up

ran up and down Emi then rode up and down Emi. That was a much needed hill climb. Felt good to pedal up a mountain. 

57:22/8:44

easy day with strides at the end. I'm liking feeling strong and not tired!

2:25:31/8:05

I did my long run today so I could ride tomorrow.  Started at the top of Emi, ran down the back, back up and around the bottom.  Felt really decent.

decent miles(from 8-18): 7:38, 7:29, 7:31, 7:28, 7:22, 7:28, 7:25, 7:22, 7:58, 8:09, 7:54(last 3 with ups)

Went up to a cabin above Oakley for a fall color bike ride.  The colors were not changing all that much but it was still a beautiful ride.  Started from the cabin and rode to Midway, ate and rode back.  The wind sucked on the 1st half but it wasn't bad on the way back.  Colors started popping by the end of the weekend.  So pretty!

53:09/8:52

Easy from home.  I can definitely feel that ride.  Not ideal but I will be better by next week... hopefully.

Still feeling really tired.  This run sucked!  Did what I could.

Plan- 6-8 @ MP 7:47, 7:44, 7:51, 7:55, 7:40, 7:44

There was some stopping and starting in there.  The ride was probably not a good idea so close to the marathon but I had fun so no biggie.

Evening spin. I had the classic "I didnt get my workout in this morning and I really don't wanna now" syndrome. Besides wantingt to just go home and be lazy, I have been tired all week and thought it might be better to have a rest day. Decided to see how it would go. I went 15 min early so I could leave early just for fun. Ended up feeling pretty good so I stayed til the end. 

LP 1:38:06/8:11

2x2 mile at MP w/3 min jog between

WU 2.7, 7:26, 7:24, 3 min jog, 7:26, 7:19, CD

After Tuesday's run, I really needed this run to go well. I started my warm up and I could tell my legs felt much better. I felt strong during the faster miles and my breathing was much more controlled. So glad, I was not liking being so tired.  

Super slow ride up Emi.  I pretty much froze but it was so pretty.

It was cold so I opted for the TM. Saturday and 6 miles  feels good. 

52:03/8:41

My easy loop from home. Felt decent.