Bike With Jan

Bike ride with Jan this afternoon for 6.8 miles. The trail was very crowded with runners, walkers, dogs, skateboarders, strollers, skates and bikers. It was such a nice day everyone was out for some exercise. Jan was helping me learn how to shift my bike. I need to get better at that. We're all kind of jammed in the one area because of the high water under the bridges. Hopefully soon we will have access.

Hot Afternoon Run

Red face to match pink shirt.

Running today 64 degrees. I look pretty red and sweaty but I'm smiling now because I am not running. Went on the parkway and then up into my neighborhood to do a couple of hills. Just put in 3 miles today. But since today is just for time that qualifies me for the long run on Saturday of 18 miles. So far 100% on 3 runs a week in my marathon training schedule. Mile1 11:46 Mile2 12:56 Mile3 12:39. 

Inspirational Quotes for 26.2

"If you start to feel good during your marathon, don't worry, you will get over it." Thanks Cyndie!


"It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit."


"Life is short, running makes it seem longer."


"This is tough. I am tougher."


"Pain is weakness leaving the body!!!"


"There may be a day when running isn't possible. Today is NOT that day."


“With ordinary talent and extraordinary perseverance, all things are attainable.” -Thomas Buxton


‎"Nothing worth having has ever been achieved without effort." -Theodore Roosevelt


"Pain is temporary, failure is forever."


"Don't limit your challenges...challenge your limits."


"The last person to cross the finish line is just the slowest WINNER!"


"Do or do not. There is no try." -Yoda

Another Training Week Begins

Marsha & Mikele

Today was a beautiful day to run on the Jordan River Parkway - a little windy but not too bad. 55 degrees outside, shorts and short sleeve weather. Had a running partner today, Mikele McGregor. Mikele lives next door and she helps me out by cleaning my house a couple of hours after school once a week. Mikele has never run more than 5K. Today she will be running with me 4 miles and we are going my speed, using the Galloway run walk so I am confident she will be able to run it. Mikele works out a lot at LifeTime Fitness but she has been avoiding running. Stair-stepping at the gym is actually one of her favorite ways to exercise.
We both had tunes and it was nice for me to have company. By completing the run today Mikele achieved a personal record of running 4 miles. Way to go girl!
Here are the run stats: Mile1: 11:49 Mile2 12:18 Mile3 11:58 Mile4 11:00 and a .22 cool down walk home. Marathon Week 18 has begun. Funny, I just noticed week 18 and this Saturday I have to run 18 miles for the first time ever. My marathon day is approaching fast.

Ice Breaker Triathlon

Desert Shark ready to swim.

What a fun day - the weather could not have been more perfect for a March morning. We arrived at the American Fork Recreation Center and I checked in and got my bag, timing chip and then got body marked. It was pretty cold in the morning but race time was 10am and it did warm up. Set up my stuff in transition, ready to go!

Waiting for my turn to swim.

Let's get this triathlon started.

Swim Marsha swim. Also known as Jan's little fish.

Heading to transition area.

Riding in from the bike leg.

Crossing the finish line!

Ice Breaker Triathlon Results

Swim 7:39.968 2:12.5 min/100m

T1 8:25.521 (Took advantage & changed out of wet clothes) 

Bike 57:34.859 13.6 MPH

T2 2:35.070

Run 33:42.114

Total Time 1:49:57.5

Bib 285
2nd Place Age group 55-59

First place was Connie Smith-Barnes. Her swim: 6:37.391, T1 5:47.351, bike 46:31.157, T2 2:15.256, run 30:37.025 10:52.3 min/mi. Her time 1:31:48.1.

New Girl In Town

Bruise within one hour. Ouch.

This morning I set out all my stuff for the triathlon. This afternoon I had to change out a couple of things as I checked the weather. It looks like the wet weather may hold off until the afternoon.
Today was my appointment at Muscle Works. Drove over Suncrest in the snow storm instead of taking the freeway. I got there early and changed into my shorts and I sat by the fire, got warm, and then took a little snooze in the overstuffed chair.
Once it was my turn I went and sat on the massage table and Stacey asked me if it was ok if Tori worked on me instead of her. I said ok. Well I wondered if she would be easier because it was the first time she worked on me but I was wrong. I had a new problem with my right calf she discovered and it hurt so bad when she worked on me. Oh my gosh did it hurt. I thought nothing could be worse than IT band. I was wrong again.
Well Tori has been well trained at the College of Massage Therapy, and she is also being well taught in the art of Muscle Works torture where they work to fix our sore bodies. I was very impressed with the work she did on me and I was helped a lot by the work she did on me. I am bruised - my badge of MW honor. Stacey took a minute to work on my left hand which was having shooting pains today. I left with a good kind of sore going on in my body.
After the massage I headed over to Power-Tri to pick up my race number & bag. Since I was way early I just got my number and race map and I'll get my swag bag in the morning. While I was there Danielle spotted me and we visited. I also asked about the changing area they planned for those of us who don't want to bike and ride wet. The race director said she came up with the idea while sitting in the hot tub.
Tonight I finished getting all my stuff together for the triathlon. Bagged up my bike stuff to use in the changing booth. I am excited about having fun at the race tomorrow. I hope I didn't forget anything. Wish me luck.

April & May Tentative Training & Race Plans

April & May Training & Race Plans to Ogden ½ Marathon & Marathon

April 2: LONG 16-18

Winter Racing Circuit Half Marathon plus 5 miles? Ogden Marathon Course

http://www.stridersrunning.com/  $45 before April 1

Or where do we plan to run 18 miles?

April 9: SHORT 8-10 Do a 5K plus 7 miles or 10K plus 4 miles

Salt Lake City Adoption 5K at Wheeler Farm 6351 South 900 East
$18 pre-register with T-shirt, food, prizes
http://www.utahrunningcompany.com/events

or
 
Glen L. Rudd 5K at Winchester Park 1200 W. Winchester St. (6400 S.)
$15 before April 2
with T-shirt, refreshments, awards, and prize drawing
http://goracego.com/search/event.aspx?event=262eea1e-3b53-4826-a1ed-f88df65ff84d.aspx

or
 

Run for the Kids - The Boys and Girls Club of Utah County 10K
$20 pre-register
with T-shirt
http://www.utahrunning.com/events/race/ref/Run-for-Kids--The-Boys--Girls-clubs-of-Utah-County

April 16: LONG 18-20

Today is the Salt Lake City Marathon
Where are we running on this day? Can it be pretty? Hawaii is pretty and there is a Diva half marathon in Oahu.
 

April 23: SHORT 8-10

Legacy Dualaton
Could this be a substitute for 8-10 miles? - run 6.2 & bike 22.4

http://www.legacyduathlon.com/course.html  $45 before April 1

April 30: LONG 20-22

Thanksgiving Point Half Marathon

Preparation: go to TP & plan where to run additional 9 miles

Will Cyndie be running or biking after half?

May 7: SHORT 8-10
Goldilocks Bike Ride 20 - 40 miles
Where do we run our 8 - 10 miles?
What day, May 4th Wednesday or May 5th Thursday?

May 14: SHORTER 4-5 
Do a 5K plus 1 or 2

STOP TRAFFIC  5K/10K in Liberty Park

Operation 61 Reach Rescue Restore

Prizes, T-shirts, Awards, Food

Pre-register $25

http://www.operation61.org/web/guest;jsessionid=5FC1654F7EA46F6B74967F282F35D229

Easy 10 Became Slow 10

Today was a hard run. I was tired. I thought I was ready. But maybe it was too close to my long run Saturday. I don't know. The temperature: 48 degrees. Sunny. But windy. Very difficult for me to run in the wind today. I just didn't have any energy. Only had one Innergy disk on. Last night ate leftover steak and a yam. Yeah red meat. Doesn't work too well. Breakfast 2 poached eggs & sunflower-honey bread with jelly. Lunch and snacks apple, turkey sandwich, apple & water.
Right at the beginning of the run I couldn't keep up the 12:36 pace. Also different - no performance enhancement before run at Muscle Works. This is a huge part of my running well I believe. The one thing I did do. Never gave up. I ran 2 / walked 1. Non-stop. I just didn't do it fast. Fuel on board GU & Shot Bloks & 2 water with Prolytes. 
Here are my stats mile by slow mile: Mile1 12:36 Mile2 12:40 Mile3 13:16 Mile4 13:12 Mile5 13:29 Mile6 13:51 Mile7 13:45 Mile8 13:40 Mile9 14:12 Mile10 13:08  Total miles 10.12 Time 2:16:00.

Short Walk With Sweetheart & Shelties

Today was a relaxing walk with Jan & the dogs. It got cloudy all the sudden before we even got out the door. Then once we were walking it became windy and then mild snow showers and by the time we got home - SUN.  We enjoyed walking and seeing the Jordan River full of water and the geese in the fields. The sky was also very beautiful along the Wasatch Front. Jan's time was short so walk was 1.7 miles. We walked so slow that my Garmin wanted to pause a few times. LOL.

Run Today Ready Fast

Today I got ready for running pretty fast. Put one new shoe on and then remembered I needed the inserts out of the other pair. Not making that mistake again. Asked Jan to take a picture of me and Tink and off we went. As I started to run I remembered I forgot my ipod - oh well. And then I remembered I forgot my heart rate monitor. Sigh. Clearly if I get out the door fast I must have forgotten something. Today it was 42 degrees but it sure felt colder. And it was windy - a tough workout partner. This is a rest week and I did the run/walk. Scheduled for 30-45 minutes so I only needed to do 3 miles. Mile1 11:27  Mile2 10:58  Mile3 11:57.

After my run I headed to the Lifetime Fitness to do some swimming. Get to dressing room - forgot my swimsuit. Geeeezzz. I have the Ice Breaker Tri this Saturday. I need to swim. So, I swim in my running skirt and shirt. At least I remembered my goggles and swim cap. With the shirt and skirt I had some nice drag going on - kind of like wind in the pool. Hopefully I got all my forgetting done for this week. 33 minutes of swimming, 800 yards. I'm a little sore all over again but happy to be done.    

RunningFree Report for Marathon Week 16

Wow. Look at all those run miles. Almost a full marathon over the 3 runs. Another personal record for me for miles run for the week.

RunningFree

Last week you completed:

Sport	#	Distance	Time
Run	3	25.5 mi	5:21:36
Bike	1	10.2 mi	0:48:31
Total	4	35.7 mi	6:10:07

Canyonland's Half Marathon

Every successful race day begins with lots of preparation but I'm just going to start at dinner the night before. We stayed in Green River about 45 minutes from Moab. Their was no room at the "Inn" in Moab. Anyway we ate dinner a little late 'bout 7pm. Dinner: grilled Halibut, baked potato, steamed broccoli.
Back to the Robber's Roost to unpack and lay out all my racing clothes, etc. on the pink towel. On the computer for the last time to check the weather for Saturday. We were in bed by 10pm.
Phone alarm went off at 5:30am. Getting dressed for a race is quite a process in itself. It starts out with sticking the little Innergy energy plus & energy & endurance disks on me and then putting Myomed on my legs. Because of the weather I also had to put on sunblock protection. Then running skirt and shirt and getting the Ipod wires all in the right place. Garmin, headband, visor, sunglasses, gloves, Gymboss, camera, cell phone, water belt, fuel, I could get exhausted just dressing. And this sport, you could probably just go out there with good running shoes and socks - just like in agility you really only need a dog and a leash. But what fun is that? Using all the gadgets and gizmos make it more enjoyable for me.
At 6am I was ready for breakfast: 2 poached eggs and sunflower & honey slice of bread. More finishing touches on getting ready, packing, loading the car and then off at 6:32am for Moab and bus loading.
We arrived at Swanny City Park around 7:30am and I walked over and boarded the bus. Sat in the front seat and introduced myself to Sheli Craven who was sitting in the seat alone. We had a nice visit on the way up the canyon to the drop-off point. I invited Sheli to come train with me sometime. The drive up the canyon was beautiful. It felt like it was all downhill. I was a bit concerned. The driver slowed down at the 5 mile run drop off and offered to let any of us out who had changed their mind... no takers. Note to self: riding the bus early was very nice.

Just dropped off, only a few buses so far.

Once I got off the bus I put on my down coat and began hanging out. Got myself a drink of water. Sat on the rocks and watched people. Ate my Bonk Breaker bar. It wasn't long before I saw a Desert Shark, Steve Avery, so I followed him and found the other shark friends to hang out with. Got to know Sue Pope and see Bill Hirstius new green shoes.

Desert Sharks attack Canyonland's Half Marathon.

Being with the Sharks made the wait enjoyable. We were able to talk and take pictures and be cold together. They are an inspiring group of friends.

Bus load after bus load after bus load of runners were dropped off. I have not been in a race this big. At 9am they announced it was time to walk up the hill to the start line. We walked up together dreading that we were going to have to put our coats and blankets into the swag bag and put them on the truck.

I get to run in this canyon with no cars!

Race start time 10am. I decided to put on my long sleeve tech shirt over my race shirt because I would have been too cold with more waiting to do.

Bill's shoes and Cindi in her princess blanket.

My shark friend Cindi Glenn walked with me to my pace time... which they didn't have 12:00 so I went in the one marked 10:00 near the front because then it started going downhill and I didn't need that! It was windy so when Cindi left to be with the faster runners I found a big guy to stand behind to block the wind. Soon all the runners filled in and it was a little warmer. I met and talked with a couple of ladies from Colorado who were race walking the course, Donna Bergman and Terra Anderson. 

Notice all the green swag bags.

Finally 10am and race starts. The wave of the start finally gets to us and we start moving. But after about 10 seconds we come to a halt. Some guy says "false alarm!" But then we do start a walk and then a slow crowded jog as we head for the starting line. Soon I am off and running down the Dinosaur Diamond Prehistoric Hwy. Right away I had some technical problems with Gymboss. Somehow it got set on 3/1. So I had to fix it. Then during the race it kept stopping. I finally figured out I was bumping it when I drank from my water bottles. Note to self: find a new location for Gymboss on belt not near water.

About 4 miles out I took off my long sleeve shirt. Now this is a shirt I like and did not want to throw it by the road with the many other jackets and shirts and hats and gloves. So I tied it around my waist. Note to self: bring disposable clothes if I need to stay warm for a while. We had wind the whole run. I have run a lot in the wind so this was just no problem for me. And the running temperature with no sun was perfect also. The wind blew my visor off so I added that to my race belt.

Race fuel on board: 2 Clif Shot Bloks, 2 Hammer Gels, 16 oz water with Prolytes. During the race I kept with my running plan of run 2 minutes walk 1 minute. Got off a few times because of the technical difficulties but just kept on. Took a few scenery pictures during my walk breaks. 

Me during a walk break.

Drank water at all aid stations. On mile 6 I began to feel a bit uncomfortable. I decided I needed a bathroom. Saw a few others who had the same idea. Did I want to go along the road in almost full view???? I was getting close to doing that when I remembered the 5 mile drop-off for the group who were only running 5 miles. It had lots of beautiful blue outhouses. So I did some quick calculations on my fingers.
Mile 8 is where they would be. At that time that was only about a little over a mile out. I now had another reward for that mile. How happy I was when they came into view!

Mile 10 greeted by drummers. Very nice!

When I was out of the canyon and on the main road I got a shout and a wave from Mike and Kelli Davey. Kelli was already finished with the race. lol. Faster runners just get it done.

Me running taken by Kelli from her car.

But running at my pace finally brought me to the finish line where I immediately took off for my extra 3 miles.

Finish Line

I loved having my list of friends as an inspiration for my running. I can't believe how it helped me to focus and enjoy what I was doing. 

All alone getting in my extra 3 miles.

Canyonland's Half Marathon Finisher

Final Race Time: 

Fastest Mile - 16 - 12:00

Slowest Mile - 14 - 13:39

Personal Record - 16.01 Miles - 03:24:03

Me & Jan

1 Day to Race Day in Moab

Today was a fun day in Moab. First thing on the agenda - SHOPPING! Yes I did find something I needed. AMAZING. Some chums for my glasses and some for my gloves. Also a pair of Canyonlands Half Marathon socks. Off to lunch at Subway. Safe food I know I can eat. Then more shopping.... Jan and I both got some TEVA shoes for 75% off. Marked 50% off but Jan made friends with the store owner and he sold them to us for $25 each. So all day I wore my new shoes and socks.
And how can I forget it was WaTeR WaTeR WaTeR today. After shopping we went a half hour early to wait in line for packet pickup. Actually we just sat near the door, I was the first one in! Guess I was a little eager to run. 

At Moab Recreation Center ready for packet pickup.

After packet pickup we enjoyed more shopping in the expo. Lots of Clif bars to taste plus some discounts on many items for runners. I bought some cute socks. I am going to use them for bike riding. 

Next on our list was Arches National Park. What a fun afternoon Jan and I had together. Here are a few pictures from the day.

At the Visitors Center.

On The Road To Moab

All excited about my run tomorrow in beautiful Moab. I have this automatically posting at 6am and hopefully Jan and I are on our way. I have printed out "all the stuff you need to know" that came in my email. The race day weather forecast is 36 - 68 degrees. That means a chilly start in the morning. Wear a coat that I can discard prior to running. They are giving me a bag to stuff it into and then put the bag in an "official sweat transport" vehicle. Looks like I am in a big time race now.
Packet pickup is at the Center Street Gym - I hope to be there when it opens at 1pm. They are going to have an expo that we are planning to browse.
And the big news! Yes, MP3 players are allowed on the course. The only requirement is using only one ear bud and keeping volume low enough that you can hear your surroundings. No problem - I have to hear my Gymboss anyway.
Yesterday I went to see Chris at Muscle Works and he gave me my performance enhancement. Then to Dr. Hall to get adjusted. This girl is ready. So here I come Canyonlands Half Marathon. I am going to enjoy my run.

Happy St. Patrick's Day

Took a day off of cross-training, it was the only time I had to pack and get ready for Moab and I just had too much to do. Have everything ready to go now, time to get to bed and get some much needed R E S T.