Run Happy

indoor run at legacy center

Draper canal trail with Brynn.

Cabela loop with Kara

Ran alone. church plus mailbox at the end.

Cablela loop alone. Total time 41:36.2 pace 13:18/mi

Mile 1- 10:48  Mile 2-

Ran the Draper canal trail again with Brynn.  This time it felft great, turnaround point came sooner than anticipated.  Total time 1:05:05 12:38/mi Mile 1-11:43  Mile 2-12:29  Mile 3-12 12:38  Mile 4 13:05  Mile 5 12:51

I ran the Shamrock fun run with MRTT. Total time 1:17:51 12:30/mi.

Mile 1-11:35  Mile 2-12:07  Mile 3-12:11  Mile 4-14:17  Mile 5-12:13  Mile 6-12:46

So grateful to Lisa a Jackie for staying back with me and their encouragement.

In honor of pi day I ran 3.14 miles, the Cabela loop plus around my neighborhood.  Total time 41:33.  13:14/mi

Mile 1- 11:38  Mile 2- 14:42  Mile 3- 13:39

My son's coaching tip about cadence really helped this run feel good! Happy pi day.

Ran by myself on Murdock Canal trail.  Forgot to put on training shoes, ran the 4 in old asics.  It was slow and boring.  Total time 51:58 12:40/mi Mile 1-12:04  Mile 2-12:28  Mile 3-12:46  Mile 4 12:42.
 

Ran the Draper canal trail with Brynn.  It was good to run with her again.  It's always better when I'm chatting with someone.  I really noticed the hill(actually incline)  at mile 3 this time.  Total time was 1:01:28

Mile 1-11:41  Mile 2- 12:10  Mile 3- 12:35   Mile 4-12:31  Mile 5- 12:35

Early morning run of Cabela's loop.  I can feel improvement, even though it is minimal.  Total time 40:16.6  12:50/mi

Mile 1- 10:50  Mile 2-14:26 Mile 3- 13:31

This run felt great!  The Cabela's loop is getting easier.  I ran farther on the uphill before walking.  I also increased the running sections of mile 2.  Total time 40:20.1

Mile 1-10:44  Mile 2- 14:19  Mile3- 13:47

Ran with Brynn in Draper again.  We tried a new direction on the Draper Canal Trail that connected with the Porter Rockwell Trail.  It was much harder with steeper hills.  Legs felt heavy at mile 4, so glad I was with someone, or I would have walked more.

Total time 1:03:23 for 5 miles.  12:39/mi average pace

Mile 1-12:29  Mile 2- 12:41  Mile 3- 12:44  Mile 4- 12:46 Mile 5-12:41

I have a new favorite course.  Suncrest 5mile. Ran with MRTT.  Lisa Breitling Nell stayed with me the whole time sharing stories so I could listen and keep up.

10:13

14:21

13:49

Cabela's loop

10:35

14:33

13:59

Cabela's loop.

Ran the Draper Canal trail with Brynn.  Forgot to put good shoes on.  Ran in older Asics, but I don't think that affected the run.  So good to run with friends.

Mile1-11:35

Mile 2- 12:07

Mile 3- 12:02

Mile 4-12:37

Mile 5-12:23

Ran the Cabela's loop before kids woke up.  Getting stronger and walking less of the hills.

Mile 1-  10:28

Mile 2 - 14:15

Mile 3 - 13:59

Speed work at Lehi track with MRTT.  It was better than I thought,  but realized I have no sprint.  I'm not sure how to change that.

It's spring break so I talked my girls into running the mile loop in our neighborhood.  We completed it in 11:15
 

Nice easy run with new friends from Mothers Run This town.  Four mile loop in west Lehi.

Ran the Cabelas loop with my girls for spring break.  Very windy.  Had to add walk breaks after first mile to keep the group together.  Hope to make runners of them.  Was able to complete first mile in 10:45.

It was windy as usual, but I was able to complete the Cabela's loop walking only the hill at triumph and by the elementary school. 

Mile 1- 9:58

Mile 2- 13:52

Mile 3- 3:26
 

Beautiful run from Suncrest to Smith's with Brynn. 

Mile 1 10:47

Mile 2-10:09

Mile 3-10:12

Mile 4- 10:29

Mile 5 -11:50  But we waied for two lights and discovered the keys we needed were at the top of the hill.

Eating cream of wheat before may have caused long bathroom break at the end :(

Run the Suncrest downhill with the MRTT group again.  It was cold enough to see our breath at the top and maybe that's what helped me run faster.   The end came sooner than expected which was a good thing.  Maybe I'm getting better...that's the goal anyway.

Total time to Kneaders 56:47.2  10:36/mi

Mile 1- 10:33

Mile 2- 10:20

Mile 3- 10:08

Mile 4- 10:19

Mile 5- 10:57

Quick run before volunteering.  Felt good.

Mile 1 - 10:36

Discovered a new loop in Draper thanks to Brynn.  Felt great to get out.  Tailbone injury from yesterday not a factor at all.  Walked a small portion during phone call from college daughter, Kalinda :)

Mile 1 - 10:57

Mile 2 - 11:35

Mile 3 - 11:31

Mile 4 - 11:33

Mile 5- 12:08

last half uphill 8:15

Mile loop around chapel.  1.23 miles 14:42.3  Thank you Natalie for cheering me up the hill as you walked to the school where I had to be in ten minutes.  Quick shower and I made the NOVA graduation in time for Darby.

Cabela's loop.  Only walked the hills at Triumph Blvd, and Chapel Ridge.  The Chapel ridge hill I started walking after the second driveway of the school then started jogging before the entrance to the subdivision mini house.

Mile 1-10:36, Mile 2-13:51, Mile 3-13:31

Hill repeats at Murdock trail behind Smith's marketplace.  I was pressed for time, so I chose to run the hill 5 times, 4 full length, 1 from midway.

It was hard, but not as hard as I anticipated, hopefully it will make a difference in my overall speed.

Cabela's loop after a long run yesterday.  The outlets hill is much easier.  Still walked Triumph and half of Chapel Ridge. Mile 1-10:19, Mile 2- 13:49, Mile 3-13:40.

I remembered cool down and planks, plank is up to two minutes.

Glenmoor 5k with grandma Harris. 35:30 finish time.  I really enjoyed the race, even though the winner passed me as I was fininshing my first lap.

Long run for the week solo on murdock trail.

1-11:36 2-11:27 3-10:58 4-14:44  5-12:30 6-12:32

Cabela's loop with Kara.  Cold enough for long sleeves, where are you summer.

1-10:31 2-15:12 3-12:37

Cabela's loop.  1-10:35 2-13:51 3-13:19

Traverse Mountain Elementary 5K, I missed the 4th grade start with Bryssa, she finished 1st girl Way to go Bryssa.  Started garmin .7 miles into the race :( so no idea how long just over 30 minutes.  I liked the course, I will definitely use it to mix up my running routes.

Four miles on the Murdock Canal trail, before kids out of school for summer.

1-11:05 2-11:28 3-12:06 4-12:22

Ran the Cabela's loop by myself.  Finished by talking to the McCalls about JD's eagle

1-10:36 2-13:50 3-17:59(talking before I stopped watch)

For deciding last minute to run this, not bad results.  I wish I had worn shorts instead of baggy capris.  Started with Angie Krog who left me in the dust just after mile 1.  Not a bad course, mostly flat, at mile 4 I was wishing I had taken the 5k turn, but in the end glad I endured.  Now I have a benchmark for the race on June 10th.

1-10:50

2-10:53

3-11:48

4-12:29

5-12:31

6-12:10

I ran with Moms run this town group celebrating a member's birthday.  I was grateful for the walk breaks.   It is hard to keep up with these ladies.

1-11:10

2-12:29

3-15:41

Suncrest 5 mile with Brynn.  It was a beautiful morning, construction made the run a little more challenging. However, it was successful and we didn't need to make a rescue call.
 

Speedwork at Skyridge track.  Run the straight and walk the curve.  It's been a long time since I even attempted speed work.  Knowing I could stop at the curve was just what I needed mentally.  I don't use my arms as much as I should.  I've previously done speedwork on treadmills, this is a good option.  Skyridge track I will be back.

Cabela loop with Kara.  Our first walk break was on Triumph at the light.  We are getting stronger on the loop we first ran together last summer.

Tried to run tempo on the flat part of the Traverse Mtn Elementary 5k course.  It didn't produce the results I was hoping for, but I will definitely run this course again.

Easy miles on the Murdock trail after dropping James off at practice.  I felt frustrated that what should feel "easy" is still so challenging. 

Another day on Skyridge track.  It's easier for me to "sprint" on a track.  I ran the straight and jogged the curve.  It felt good.

Ran the Draper trail with Brynn.  The plan was to run 6 but since I was racing on Saturday and needed a restroom a couple of miles in, we accepted 5.21.  My legs felt heavy.  I really need to focus on speedwork and running through pain. 

I reached my goal of finishing sub 70 minutes, thanks to Lisa who kept checking our pace, she did most of the talking, and positively encouraged me.  I walked through the aid stations where I mostly had water.  I had powerade and water at mile 4.  Now I can focus on the Big Cottonwood half on Sept 9th.

Finally got to run with Daisy.  Waited too long to record it here, so I lost the splits.  We ran the South Fork trail and took a potty break at McDonalds and turned around there.  It was good to catch up with her.  Hard to run and talk, since I've been running so much by myself.

"Speed" work at Skyridge track.  A combination of bleacher stairs and sprinting the straight and walking the curve.  31 minutes, 1.56 miles, 19:53/mi pace.
 

First workout with the Launch Team.  I responded to an email requesting "coaches" for runners 18 and under for the Big Cottonwood Half Marathon.  Since I was already signed up, it seemed a great opportunity for me to run with others and maybe improve myself.  I was very honest, with my lack of speed but love to run, so they accepted me.  The warm up left me winded, which was disappointing.  But I was able to run part with McKay Brooks, the son of the head coach.  We ran 38 min, 2.11miles, 18:02/mi. 

Mile 1-11:41, Mile 2- 16:21

Bear Lake run that STARTED with James.  Stopped for a potty break 1.5 miles in by the beach.  Great scenery great weather, just wished I had a pacer, but got the miles in and that's what matters.  Total workout was 1:02:45, 4.24 miles 14:48/mi. 

Mile 1-12:12, Mile 2- 13:48 Mile 3- 12:42, Mile 4- 17:20 (walked the uphill)

Bryssa and I went to Skyridge track and ran the bleachers and worked on "speed" for 40 minutes.  2.13 miles total.  After a warmup lap we ran the bleachers run up high knees down, next lap we sprinted the straight and walked the curve. Followed by another lap of bleachers, there are bleachers on both sides.  We finished with a 200m sprint.  Our reward was Jamba after.

Cabela's loop while Bryssa slept.  Honestly, not my best run.  I had a great first mile, but I think I went out too hard.  I walked more of the second mile than I wanted to.  Average pace 12:54/mile

Mile 1- 10:31, Mile 2- 14:30, Mile 3- 14:01

Launch team work out.  Bryssa came with me, but ran ahead and I turned around on her back half, but struggled to keep up.  I'm feeling unworthy to be a "coach" but I'm not giving up.

Mile 1- 12:54, Mile 2-16:24. Mile 3-12:46

First "long" run with the Launch Team.  I ran with Jaymison, she can run fast just needs to work on endurance.  I truly enjoyed working out with her today.  We got 4 run/walk miles today.

Mile 12 14:25,  Mile 2-15:04, Mile 3-16:20, Mile 4- 16:36

I am getting stronger with the warmups, I kept up until grapevine leg crosses.

40 minutes of speedwork at Skyridge track.  A combination of running the bleachers and sprinting the 200.   It's harder mentally than sprinting the straight and running the curve. 

For warm up I broke up the first lap into fourths and did the drills we do with the launch team.  I started with 100m of lunges, then high knees, kareoke, and ended with butt kickers. 

I started feeling the pain from those lunges that night.  A good pain...

I'm only guessing the milage.  We ran hill repeats with the Launch team.  Warm up from trail head to the base of Morning Vista.  Thankfully we only ran to the first turn.  I stayed wtih Jaymison and we walked part of each climb.  I was glad I wasn't the only one walking.   Hopefully the bleacher runs at Skyridge will strengthen me for the next hill workout.  I was so sore from Monday's workout, but this surprisingly helped.

Ran the Cabela loop with Kara in my older asics.  More walking than I wanted, but we completed the loop in 38:44.2 at a 15:08/mi pace.

Mile 1- 11:39, Mile 2- 16:46

I really need to push myself more.  Run through the pain.  I'm giving up to easily.

Ran the Draper trail with Brynn.  Had to use the construction porta john.  Salsa chicken is not a good meal for the day before. 

Forgot to start the garmin until the turn around.  Ran the last half at a 13:32/mi pace.  I'm discouraged at my need to walk.  Thankfully race is still 9 weeks away.

Another long run with the lauch team.  My running buddy Jaymison is coming along.  We have yet to find a consistent pace that both of us can hold the full length.  She goes out strong then gets tired and sore.  We worked on speed walking to keep the heart rate up.  Side aches seem to be gone, leg pain was the challenge for her. 

We ran 5.14 miles in 1:23:05 at a 16:10/mi pace. 

Mile 1- 11:06. Mile 2-16:51, Mile 3-16:39, Mile 4-17:36, Mile 5-17:26

Next long run is down the canyon.  I need to run distance on my own so I can increase my cardio.

Short speed workout at Skyridge before getting Bryssa to soccer camp.  But every lap and stair climb help.
 

Cabela loop.  By myself.  Didn't make it a full 3 by going to the mailboxes, just came home after the hill.

Launch team practice without Lane.  Three coaches two atheletes.  We ran the Murdock trail toward thanksgiving point instead of the usual towards Skyridge.  I was unsuccessful at keeping Jaymison at my snail pace of 12 minute miles.  Total time was 41:05 pace was 13:44/mi .  Mile 1-10:33, Mile 2-16:21, Mile 3 - 14:11.  A snake and and deer livened up the end of the run.

I ran the Murdock Canal trail alone in hopes to get milage in without stopping.  It was challenging.  I started out wanting to run 4 miles but ended up turning around 1.75 miles out.  I ran for 40:02 at an11:22/mi pace.

Mile 1-11:06, Mile 2-11:14, Mile 3 -11:39

First canyon run with the Launch Team.  I got paired up with a 9 year old boy who did more walking than I wanted to do, but we finished. 

Mile 1- 9:36, Mile 2-12:39, Mile 3-16:17, Mile 4- 12:22 ,Mile 5 - 13:40Mile 6-12:25

Total run time 1:17 at 12:49/mi pace.

A 45 minute workout of stadium stairs and running the back 200 on the track.  I keep hoping at some point I will feel an improvement, but I steel feel old and slow.

I completed 2.46 miles and the walk breaks brought the average time to 19:02/mi.

Another run of the Cabela's loop.  As much as I wanted to complete the Traverse Mountain Blvd stretch without walking, I gave in and walked.  Getting passed at the Outlets by a runner I could hear shuffling behind me did me in mentally.  The 3.14 mile loop took 40:42 at 12:58/mi pace. 

Mile1- 10:47, Mile 2- 14:17, Mile 3-14:14

I've never been a sprinter.  So this sprint workout with the Launch Team tested me to say the least.  Jaymison and I got there after the rest of the team had completed their first lap.

I got 7 laps of run 200 walk 200.  Even though I was last each lap it was good to get the heartrate up and I appreciated the motivation from Austin Hinckley a teammate of James that was there and recognized me.

Ran Suncrest with Brynn :)  So good to run downhill to complete my milage.  I was very grateful for the construction porta potty part way down.  Total time was 58:44 at 11:04/mi pace.

Mile 1- 10:58 Mile 2-10:27 Mile 3-11:38 (potty break) Mile 4-10:03, Mile 5- 10:43

Overall a good solid run.  I need more of these before race day in just over 50 days.

Launch team run on Murdock trail east.  I ran part of the time a new athlete, Cayden.  It was his first practice and he did well.  I don't think he walked.  At Center street I went back for Jaymison, because knowing the mental conflict when you at at the end I didn't want her to give up.  I thought I lost her when I ran further at the turn around point, Jaymison stopped at the overpass past smith's marketplace and Cayden and I kept going until my garmin read 3 miles.  We eventually caught up to Jay but it was harder than I anticipated.

Mile 1- 11:56 Mile 2- 16:15 Mile 3- 16:43 Mile 4- 14:32 Mile 5-12:29 Mile 6- 12:59

It was so nice to run this race again with Bryssa.  My legs really felt heavy especially the second half of the race.  The finish was much nicer, and next time I hope to have more energy to sprint to the finish.  I was just glad I didn't have to walk across the finish line.

Mile 1-9:50, Mile 2-10:43, Mile 3-11:08

A run in the RAIN felt good with Kara.  She gave me the best compliment ever when she said that I am running faster.  It didn't feel like it to me, but I'll take any credit I can get.  The only walking we did was the Triumph hill and the hill by the school.

Mile 1- 11:07 Mile 2- 14:35 Mile 3- 10:02

Another Launch Team practice with Jaymison.  I tried to remind her just how far she has come from her first practice. 

Mile 1- 13:44 Mile 2- 14:15 Mile 3- 16:07 Mile 4- 15:57

Our average pace was 15:57

I ran the same amount of time as I ran with the Launch Team yesterday, the same path, just this time I was on my own.  I was able to complete 5 miles at a pace of 12:10/mi.  My body really wanted to walk I pushed myself as best I could.  I was running 5 miles with Brynn before Launch team started, I thought it should feel easier to run 5.  I'm reminded of a favorite qutoe of Brad's, "it doesnt get easier you just go faster" Greg Lemond tour de france.

Mile 1- 11:04 Mile 2- 11:28 Mile 3 - 12:02 Mile 4- 12:39 Mile 5- 13:31

Launch team canyon run today.  Got to run with Jaymison.  I was able to encourage her to run a little bit further before stopping.  Still got to the bottom in walk run style.  Unfortunately my Garmin ran out of battery before the end. 

Mile 1- 9:33 Mile 2- 13:48 Mile 3- 16:20 Mile 4- 14:09  Mile 5 ?-Mile 6 ?-Mile 7?

The average pace for what my garmin was able to record was 13:47/ mile

Track workout.  I ran 8 laps of sprints and walking. On the even laps I ran the straight and walked the curve.  On the odd laps I walked the first 200 then ran the last 200.   I was able to run the stadium stairs twice on the away stadium and once on the big home stadium before the 50 minutes were up.  Sprints are still hard, but I hope it improves my race time.

Long run on Murdock trail to make up for missing tomorrow's canyon run.

Speed work at Skyridge indoor track due to lightning.  7 200's with 90 second rest inbetween. 

Long run with Launch team.  Started out with Lane's son Cayden who is my pace and keeps going.  At two miles I went back to be with Jaymision and we walk/ran the rest.

It took 1:58:28 to finish 8.35 miles averaging 14:11/mile

Mile 1-11:33, Mile 2-11: 51, Mile 3-15:52, MIle 4-16:29, Mile 5-14:52,

Mile 6- 14:03, Mile 7-14:50, Mile 8-13:48

Back to school hike with Humbles to the G.  Steep uphill/descent
 

Cabela loop solo.  Stopped at park restroom and forgot to restart garmin

Launch team practice.  No athletes my pace, so I was running behind the pack the whole time.  What should have been an easy 5 this far into training, was hard work.

Total time 57:28.5  4.8 miles at pace 11:58/mi

Mile 1-11:04, Mile 2- 11:45, Mile 3-12:37, Mile 4- 12:28

Solo run on the Murdock trail.  Working on building my endurance,  still a challenge.

1:17:36 overall time.   6.23 miles averaging 12:28/mile

Mile 1- 11:51, Mile 2-11:27, Mile 3- 12:09, Mile 4- 13:57, Mile 5-12:35, Mile 6- 12:49

Launchteam canyon run in Emigration Canyon today.  Jaymison was in St. George, so I used this as a personal run to prepare for the race.  I was grateful for the breaks at 2.5, 5, 7.5 and the stop light at 9.  I also was grateful for the porta john between water breaks.  I felt good about finishing.  It was definitely a challenge, but my Garmin and phone died so I don't know how fast I went.  The coach that finished after me had an overall time of 1hour 46 minutes.  So I was faster than that, :) Here are the mile times my Garmin recorded before losing power.

Mile 1- 9:39, Mile 2-11:14, Mile 3- 12:33, Mile 4- 10:19, Mile 5- 13:01

Ran on Murdock Trail.  Once again solo, trying to increase my cardio.  Ran a total time of 1:17:28 at a pace of 12:50/mi.  Stopped at Jimmy Johns for a potty break.

Mile 1- 11:37, Mile 2-15:35 (potty break) Mile 3- 11:57, Mile 4- 13:07, Mile 5- 12:57, Mile 6 - 11:44.

Cabela loop before going to Education Week.  Total time of 39:58.2. pace of 12:59/mile

Mile 1- 11:09, Mile 2-14:04, Mile 3- 13:53

Ran Provo Canyon with the Launch Team.  Such a pretty place to run.  Hope to go again.

Total time of 2:25:20 Pace of 14:17

Mile 1- 9:40, Mile 2- 10:35, Mile 3-14:43, Mile 4 11:50, Mile 5- 15:24, Mile 6- 15:57,

Mile 7- 17:04, Mile 8- 15:31, Mile 9- 15:55, Mile 10-16:27.

Finished in time to see James run the final race of the Grass Relays :)

Long run in Draper with Brynn.  So good to finally run with her.  Our schedules have not lined up as we hoped when we signed up for this race together.

It took us 1:39:16 and we had a pace of 12:25/mi.

Mile 1- 11:26, Mile 2-11:30, Mile 3- 13:45, Mile 4- 12:02, Mile 5- 12:36, Mile 6- 13:00 Mile 7-12:19, Mile 8- 12:35.

Slow and steady...

Launch team practice on Murdock trail toward I-15 at Jaymison's request.  We finished just before the rain started.  It took us 53:48.6 seconds at a pace of 13:21/mi.

Mile 1-10:27, Mile 2-11:04, Mile 3-16:39, Mile 4-15:13.

Ran the Cabela loop and it felt strong.  As I got to the school I was reminded of PTA/tshirt sign ups, so I bailed on the last part and went home to get the wallet and make it back to the school in time.

Total time 33:05 2.61 miles, 12:41/mi pace.

Mile 1-10:58 Mile 2-14:10, Partial mile 3- 7:57

Final 'long run' with the Launch team.  We ran the Jordan River trail south.  My first time running that trail.  Very pleasant.  Rolling hills, finished on an uphill, not my favorite.

Mile 1- 11:17, Mile 2-13:30, Mile 3- 13:38, Mile 4-14:34, Mile 5- 16:10, Mile 6-14:41

Total time 1:30:11, 14:10/mi pace