Running For Trevor

7 by myself around the neighborhood and then picked up Izzy for 1 more.  I was going to go 2 with her but it was just too hot for the poor little pup. 

PM:  took the pup to the track and let her run around aimlessly while I jogged 2 miles.  Windy, rainy and crappy out but Izzy did not seem to mind.  We capped it off with a frozen yogurt cone at Maverick. :)

10 miles easy along Santaquin Orchard Loop.  7:38 pace.  I am assuming the naturally faster pace is because I've had lots of easy days in a row but I did feel really good this morning. 

I really hate running in the dark but the sunrise this am made starting out in the dark totally worth it.  It was awesome!! 

PM:  3 miles easy.  Hot out!  I had an interesting dicussion with one of my co-workers today about potassium & calcium since I've been experiencing more muscle cramps/tight calfs in the past week and then came across this article on Runners World. 

"Guidelines recommend that adults get between 1,500 and 2,300 mg of sodium and at least 4,700 mg of potassium each day. The vast majority of American adults (90.7 percent) ingest more than 2,300 mg of sodium daily, and only 1.4 percent get enough potassium, according to an analysis of data from 12,581 subjects." 

I assumed I ate plenty of potassium in my diet but 4,700 mg is the equivelant of 11 bananas a day!  I definitely don't think I am getting enough.  I assumed the multivitamin I am taking would have potassium in it but I checked it when I got home and it does not.  hmmm food for thought.

10 mile tempo.  This was definitely a great workout for my wounded confidence of last week.  It is okay to have a bad week everyone!!  1 mile warmup and then I went striaght into the tempo.  I ran the exact same route as two weeks ago and here is the split comparison.

2 weeks   6:55, 6:51, 6:44, 6:44, 6:33, 6:39, 6:45, 6:37, 6:36, 6:30

Today      6:45, 6:47, 6:37, 6:42, 6:30, 6:42, 6:43, 6:37, 6:30, 6:22

Not a significant difference but I ran it 39 seconds faster today and it felt really controlled until that last mile where I kind of threw down the hurt.  Physically I felt really good.  My left hamstring started to bother me a bit towards the end but then again I was basically sprinting the last half a mile.  2.3 mile jog back to my house after the tempo.  Oh how I love that nice jog after a hard tempo!

PM:  2.5 miles very easy.  Planks & pushups

8.5 miles easy.  First 8 by myself and then picked up the pup for half a mile.  So very tired the first half of this run but finally woke up after almost being nailed by a school bus.  For such a small town Payson sure has lots of school busses roaming around in the morning!

PM:  3.3 miles, 98 degrees! 

9.8 miles with a 3 mile tempo.  I realized once I got going this am that I accidently took my 10 mi loop instead of my 8 mi loop.  I only really had time for 8 mi so I threw in an unplanned tempo 6:39, 6:33, 6:21.  This felt hard and was a good reminder of what pushing the pace on tired legs feels like.  On the bright side I did make it to work on time! :)

I was asked to speak at a charity 5k tonight in Fountain Green for a family that just lost their Dad in a tragic accident.  I actually think the race is on mostly trail and I will definitely just be jogging.  I'm going to take it easy the next few days.

PM:  I was asked to speak at a charity 5k earlier this week.  The family lost there Husband & Dad in a tragic unexpected accident.  4 little girls ages 19, 14, 11 & 5.  So so sad!  The race was totally redneck small town with hand written bib numbers.  It was not about the race but about raising money for this poor family to pay for funeral expenses.  After I spoke briefly about my running story, many hugs tears ect, we were told to jump in the back of a truck and we'd be driven to the start. 

The course was a rocky dirt trail and into a headwind the entire way.  We all (75 people?) waited around at the start until a guy pulled out his cellphone and said okay the time is 7:20p.m. "GO"!  haha I jogged the first half mile as originally planned.  I am incapable of going from 0-100% without a proper warmup.  About 10 people darted out in front of me and after a half mile I decided to start picking people off. 6:42, 6:28 (talked to an old friend that knew my brother this entire mile), 6:30 (this entire mile was a gradual climb back to the park), There was no real finish line so I just kind of jogged it in to the park....garmin read 19:57 for 3.05 miles.  Not sure if this was the smartest move after the tempo in the morning but I actually felt really good once I started running.  And I definitely learned that no matter what the situation it is hard to jog a race!  Lesson learned.

8 miles easy.  So so tired and tight this morning but I did have a cute black dog run with me from mi 2-6 so that was exciting.  It stayed right by my side!  I kept thinking I would out run it but I really was just going that slow...

I should have taken the time to cooldown after my impromptu 5k last night.  I was definitely feeling the effects of the double workout from yesterday this am. 

Off to Pokey this afternoon to pace 1:50 at the Pocetello Half marathon.  It should be a fun trip with Julie and Rachel!  :)

Paced the Pocatello Half marathon yesterday with a fun group.  It was a fun and much needed weekend getaway.  Our pace leader was somewhat of a nazi and expected perfection from his pacers.  Luckily for me I finished perfectly in 1:50:00.  All of my splits were even as he asked within 10-15 seconds except the first mile which was 8:48.  woops! 

Honestly I thought going into this the pace would feel way too easy and I would have a hard time holding back.....but apparently my legs were just that tired because it felt just right.  Pacing is interesting because I always worry it will be hard to hold a pace but once your legs lock into the pace it is pretty easy and actually kind of hard to switch gears to a faster or slower pace.  Anyway I had a good pack with me until mile 8 when the hills started and my group slowly faded. :(  I did like being able to help a lot of full marathoners towards the end and I picked up a few halfers along the way as well.

Awesome race that I would definitely go back to.  They had everything organized down to perfection and the course is great for the full.  A lot like Utah Valley except no hills in the first half.

I did a 1 mile jog (9:45 pace) before the race and ran 4 miles after.  Ran back to run Smooth in and then did 1 tempo mile in 6:55 that felt way harder than the pace.  It was a great weekend and I am glad I had the opportunity to pace and hangout with some great people.