I love burpees

I had 5 miles on the schedule, but misjudged my distance and ran a little more...it's all good.

Zumba felt not so great in the morning in the abs, but after stretching and massaging a ton, the evening run was doable - i really concentrated on my breathing.  i could feel my diaphram stretching back out.  my left side on my back was tight.

My legs felt a little sore from the race, so i didn't do speed work today.  I tested out the diaphram/breathing thing on a hilly 9 miles...and it worked!  I was so tired though, cut off a mile of my planned 10.  i'm trying to get ready for my downhill marathon, so i pushed the speed on all of the downhills.

taught core in the morning, and flex at night.  I'm soooo tired!

easy run on the treadmill.....obliques acted up again.  what the heck!  they ached all day.  i've noticed that my back bugs when ever my abs do.

rough day  - my 2 year old isaac lost all of my car/truck keys and spare keys.  Apparently he can now climb on top of our fridge!   I was confined to the house.  i was exhausted from looking for them and didn't get anything in. i had to reschedule massage with april which i really needed.  She recommended foam rolling my back since that seemed to be hurting before my abs. 

I managed to get myself up super early and get my 10 miler in.  After all the massaging and rolling, my abs handled it fine.  I averaged 6:43 for the run, with my last 4 averaging 6:25. 

Met with april to get the knots out of my obliques, but she mostly concentrated on my back.  it was sooooo tight and sore.  she thinks that is what is causing the problems in my obliques.  it was super sore afterwards.  she recommended lots of stretching in that direction.  hopefully we've found the problem!

stopped at the rec center and swam a mile. Inspired to do the ironman, I've decided to do the half ironman in utah county in august.  I train enough for it, i just need to get some bike miles in.I'm excited!

The schedule had a tempo run, followed by a 20 miler the next day..  I knew this would push me a little.  i was hoping to get a good downhill run in that day, but jim had to work and couldn't drop me off.  sooooo i had to create my own downhill. 

I've been wanting to do this workout for a while - I ran to the top of the twist in la verkin (on the way to virgin) and then down into cholla creek at a good pace.  so 3 miles up and down  a very steep hill.  i ran a flat mile in between, but i did this 3 times.  oh man, the uphill i handled fine, but my legs were so tired by the end of the last downhill.   at one point i saw a bottled water in the middle of the sidewalk that said ty - either someone saw me and was being super sweet, or someone named ty was cursing me - i drank it.  Totally made my day:)

I took good care of my body afterwards and it felt good.  lots of stretching and refueling - even an ice bath.  I really tend to neglect that and i know i suffer for it.

Good news - i think we've figured out my ab problem, so i'm going to vigilantly stretch my back out.  anytime it got tight, i'd stretch it out and my abs didn't bug much at all.

I went over to the ironman to cheer Ashley, Renee, Carol, Jeff, Amber, Jamie, and Stacie on and am so proud ofeveryone!   I'm so inspired...and scared to try it.  i can't imagine pushing my body to that point! 

zumba in the a.m.

pm - easy 5 miles - av 8:12 - tired from saturday!

am- core class

pm - strength

planned on running 10 at night, but i was exhausted!  i started running my tempo miles, and the outside of my quads were not loving me.  it was weird that i hadn't felt them the day before.  I cut my miles short, and run super slow in.  first 3 miles were high 6's tempo, but i averaged 7:55. 

8 on the treadmill - I attempted this first thing in the morning, but one of my boys fell down the stairs as i was running.  i jumped off the treadmill to help him, and my 2 year old decided to jump on.  ahhhh. he got pinned against the wall for a second or two - enough to scrape him up pretty bad.  i felt so bad for him and felt like a horrible mom:(

My quads were still giving me trouble, so i used some kt tape on them and it seemed to have helped.  felt fine for my run I'm also doing a little routine everyday to try and strengthen them.  I think they are my achilles heel right now.

club run - showed up at 5 and trevor was the only other person there - did the time change?  he dragged me along for 10 miles, i held pace for the first 6 but was just dead again. 6:58 average for the run, last 2 miles were 6:23.

pm - zumba - back started bugging but not bad.

6 miles on the treadmill, pace a little slow.  i'm trying not to care that my run times haven't been fabulous this week cause i need an off week.  I'm hoping to have a good, injury free feel good week next week.

I went to the rec center and swam for 25 min since that was all i had.  I was happy that i would've hit a mile around 30 min.

p.m.  what is my reward for having all males in the family?  Father and sons camp out!  I  absolutely did not know what to do with myself.  I have never had a night to myself!  I had some dinner with friends, and then got  asked to fill in as catcher at a softball tournament.  I was way fun to play since it's been like 10 years!  i am actually sore from throwing the ball so much - i hate getting older!

i went hom, made some popcorn and fell asleep watching a movie that night:)  It was nice to have a little break.

I wanted to get some more downhill in today, so parked at the bottom of cholla creek, and biked 5 miles up the the highway.  i ran down, back up, then back down.  the clouds were loving me that day, and stayed above me for my whole run.  I even got a nice sprinkle in the middle.  Strangely, the outside quads hurt for the first 5 miles but not the rest of the time.  I do feel like they are getting stronger and are not as sore today!  I'm hoping to get a long downhill run in next week.  abs bugged last mile today but i think my back tightened up.

I went back to my bike, and decided that i wasn't done for the day.  I got 20 more miles in on the bike, but i really should've cut that short.  i hadn't had any gels, but had some gatorade and a granola bar.  I rode into leeds, and couldn't believe how easy it felt.  it was slightly downhill, but it felt so effortless. i found out why. soon enough.  i had a tailwind on the way out, and a nice uphill headwind on the way back..  oh yes.  i averaged 10 mph on the way back, it was really sad.  i was completely out of energy.  its been a while since i felt like that.  i'm a little worried cause this was supposed to be my recovery week.  i guess i do start tapering after next week.  i need some good solid tempo miles and a good downhill run to boost my confidence a little for utah valley!

zumba in the a.m.

subbed cardio bootcamp - I felt so blessed to have such a hard working group there - we all got our butts kicked!

6 mile run afterward - average 8 min. - i was tired!

core fusion in the morning with a lot of yoga in it.

ran 2 miles with the stroller around the neighborhood and my dogs.

p.m. warm up 1 mile - 8 x 800 m on hilly road.  splits are -

1- 6:22

2 -5:57

3 - 6:04

4 -6:03

5 -6:14 - uphill

6 - 5:42

7 - 5:43

8 - 6:20

 1 mile cool down

i was so lazy today and tired - didn't get out!

8 miles on the treadmill in the a.m. legs felt pretty good!

zumba - p.m.

Today was my marathon pace run, and my goal was to hit 6:20s to 6:30s depending on how i felt.  the course was had long stretches of gradual uphill, and then gradual downhill.  My only prob today was my abs - not good:(  i had to stop twice to massage them - I knew i was going to see april today so i pushed through.  here are my splits.  my legs felt pretty good throughout!

1 - warm up - 7:47

2 - 6:34

3- 6:36

4 - 6:34

5 -6:41

6 -6:48

7 -6:30

8 - 6:37

9 - 6:39

10 - 6:39

11 -6:40

12 -9:11

I was hoping for it to be a little faster - to get a few of those in the 6:20s, but i'm good with it:)  My abs were holding me back a little.  my first 12 with the warm up mile was 1:20 - would've been a 1:26 to 1:27 1/2 marathon.  If i can do 2 of those, i'll be right where i want to be.  I did feel like i could keep going. Plus UV marathon has way more down hill than i did today.  Should make for some faster miles.

I went to april afterwards and she found a pretty tight spot in my upper back, under the shoulder blade.  It seems that was my problem spot!

20 miles down the marathon course with the race team.  I'm so happy that i made it!  everytime i did this run last year my quads would fail by the end.  they held out and felt great!  My abs hurt for 6 miles, and then loosened up.  that's a huge improvement.

My garmin battery died, so i had to keep bugging everyone around me.  Based on bill's time, my average would've been low 7's, maybe 7:05 or so.  That felt easy, so hopefully 45 sec faster per mile in the marathon will get me a really great time!

almost 60 miles this week.  that's the most in 10 years!

average 7:55 easy 5 miles

zumba in the a.m.

Hip was a little sore from saturday, but everything else felt fine.  I got 4 miles in. then did 6x 400m uphill with every 3rd downhill.

1 - 6:18, 2 - 6:07, 3 - 5:36, 4- 6:12, 5, 6:08, 6 - 5:29.

I came home wanting to finish on the treadmill, and ended up getting thrown up on by my 2 year old.  Poor little guy:(  That cut my workout short.

Spin class on then 7 miles on the indoor track and treadmill.  My quads were feeling good today for once!  I felt strong on the bike. Yay!

Club run tonight = ouch.  i felt tired and just couldn't push my miles faster.  The whole thing was a decent pace.  first mile was an 8:15, miles 2-5were 6:50 average, and then, 6-9 were 6:23 average.  Again, i'm having issues getting my feet to turn over faster - I was running faster times than this earlier in the season, but we also would run the beginning miles slower.  so maybe that is it.  I just want to see a few 6:05s or 6:15s even.  on my speed run tomorrow i'm going to make sure i hit those. 

zumba class in the evening - i took it really easy

2 slow miles in the heat - ran with my mom!  ran out of time to get more in.

I wanted to meet up the guys for a club run, but was up til 2 making my 5 year old's b-day spiderman cake.  He is so worth it. i love the little guy:)

So I had to run less miles than i wanted, and got 14 in.  I started at the highway, then ran down 5 miles, up 5. and then back down 4.  During the last 4 miles, I stopped looking at my watch and tried to get some marathon pace miles in.  i wanted to see how fast i'd run without my watch.  apparantly not as fast as i wanted - last 4 were 6:30 (with uphill), 6:38 (more uphillL), 6:24, 6:43 (more flat and uphill).  i wasn't pushing super fast, i just did a pace that felt do-able (but you always run faster in a race right?).  I need to get a good speed run in for my confidence! 

On a side note, it is sooo hard to taper.  I think it's my least favorite part. 

zumba a.m. - great class!!!!

5 miles in perfect temps - tried out the new altras, and can't say that i love them.  i felt so slow in them dang it.  They felt bulky.

I needed a confidence booster this day since my marathon miles on sat were not what i wanted.  I guess i'll see next week if this run was a bad idea.  It helped my mental strength for sure! 

I ran to the top of the highway, and then did 5 tempo miles at 10k pace down to cholla creek.  I slowly jogged home to make it 10 miles.  I was pretty happy with my mile pace, even with some uphills mixed in. - averaged a 6:06 The pace was definitely pushing me, but it was do-able.

Miles were 1 - 5:57, 2- 5:54, 3- 6:10, 4 - 6:22, 5 -5:58

My legs weren't too tired by the end, and am hoping this will mean great things for my marathon next week!