Soaked

When it's early in the morning and pouring rain, chances are you'll have the trails to yourself. 



This guy showed up to the party.



3.1 miles
33:59
10:57 average pace

Daily Mile

I don't have anything to say about this run, other than that it was a beautiful morning and I enjoyed it.  Is there really much more than that?




 
3.1 miles 

Summer Slacker

Ever since Bryce I've been taking it easy.  I've been putting in miles here and there and hitting the gym a few times a week, as well as swimming with my kids, but mentally I've been slacking.  And that's okay.
 
Look how pretty it is out there! 



New toys!  Jeff got me this awesome little flashlight!  Now to get up early enough to test it...
 
2.75 miles
Unknown time & pace!  (slacker!) 

Daily Mile

The truth is, I'm still not running.  The truth hurts.  The thing is that I still have pain in my ITB on the outside of my right knee when I run.  Only when I run.  So, I've been hiking. It's the next best thing.  The mountains are where I belong.
























3.8 miles
1:04
16:50 average pace 

Daily Mile

Wednesday Jeff and I headed out early for another jaunt up Viscounti.  He is really kicking ass for someone who just started running!  He doesn't love it, but to me it's even more awesome because he's out there doing it to be with me and train so he can pace me at Bryce 50 next month!  What a guy!

Selfie time!  Hawt!

Now that's more like it!

Our running buddy!

5.02

58:24

11:38 average pace

Daily Mile

This morning Jeff and I rolled out of bed just after 5am for a little running fun.  Katherine met us at 5:30am and we all headed out around the hood.  If was cold, but beautiful out.  Jeff did the first three miles with us ladies and then Katherine and I did another mile and a half before she had to call it.  I decided to go for a clean five and call it good.  No better start to the day!

5 miles

56:58

11:23 average pace

Daily Mile & Lift (times five)

This week has been filled with a lot of wonderful runs.  Not only did I get to run with a new friend, I had the pleasure of being accompanied by my other half on three runs this week!  Jeff decided that he wanted to try a taste of my world and joined me for a few short jaunts this week!  What a stud!  Plus, we did the usual heavy lifting together.  

Monday was chest day, although I took it really easy since I was still sore from Bosho on Saturday.  Tuesday Jeff and I did the one and a half mile loop in our neighborhood together.  My legs felt really good after this and I knew I was ready to run again.  Wednesday was twelve plus miles of fun with my NARF (New Adventure Running Friend.) Thursday Jeff and I ran 2.54 miles at Crestwood Park and then hit the weights for a killer back workout.  Then, this morning he joined me yet again for 3 miles at Crestwood.  He'd better look out, I may turn him into a trail runner!

Some of my favorite things.  I know you may not recognize me since I'm not wearing anything fluorescent, but I promise, it's me!

Tuesday

1.5 miles

17:18

11:33 average pace

Thursday

2.54 miles

28:51

11:21 average pace

Saturday

3.01 miles

36:46

12:14 average pace

Daily Mile

Today seemed like a good day to run.  Despite some nasty haze outside, the sun is out and the sky is (relatively) blue.  It was also around 20º by the time I got out.  I veritable heat wave!  I felt really good and strong.  The biggest problem is all the damn black ice.  I'd go from a nine minute mile to barely walking every time the road looked even remotely icy.  I am a pretty big sissy about this.  I do not want to fall!  But, it was wonderful to get out and move my legs!  

New Drymax socks.  They were nice and toasty!

Some call it a running belt or fuel belt.  But, come on, let's be honest....  It's really just a fanny pack!

I found this quarter!  It must be my lucky day!

3.5 miles

38:03

10:53 average pace

Daily Mile

Despite having legs of lead, this morning's run with my wonderful friend Meghan was great!  Nothing like good company on a beautiful fall day to make a run amazing!

5.25 miles

1:03
12:07 average pace

Daily Mile

That's right folks!  Asthma and snot noses aside, I felt good enough to run today!  It was super nice to get out.  I don't sit around very well.  Granted, it took me about 20 minutes to completely stop coughing afterward, but it was worth it!  The damn air quality in Salt Lake is so poor right now it makes me want to cry (or cough)!

See that brown?  No, those aren't mountains.  That's air.  Triple yuck!

Then I came home and did an ab workout.  Tomorrow will be leg day at the gym so long as I don't relapse into sickness.

5# weight for 1st set of Russian twists, 10# for 2nd set

10# weight on hips for thrusts

Crunches instead of sit ups

And because I know you're wondering what on earth a Russian Twist is, (I certainly was) here you go.

***UPDATED***

All of a sudden this evening I remembered that I didn't add my mileage to my post today!  Hello!  Earth to Renee!  I even ran pretty fast for an asthmatic with a head cold!

3.6 miles

35:56

9:59 pace

Hello Negative Split! Move over, Speedy K!

For a girl who didn't really feel like running today, I kicked some serious ass!  It was fairly crisp out, but not too cold, however the chill motivated me to move at first.  Then, I was moving with ease and feeling really good, so I picked up the pace.  I did the first lap with my pup, but his elbow still isn't the same, so I left him at home after 1.5 miles and went back for more!  I was hell bent on getting my pace below a ten minute mile, and what do ya know?  I did it!  Move over Katherine, I'm coming to get you!

People often ask me what I wear to run in the cold weather.  Today was 40º and mostly cloudy.  There was a slight breeze, but not too windy.  I wore shorts, a tank, a light weight long sleeve and gloves.  At first I was cold, but after about half a mile I was just right!

BAM!

3 miles
29:51
9:57 pace

lap 1: 15:19, 10:12 pace
lap 2: 14:32, 9:41 pace

Daily Mile

Ahhh!  I so needed that!  This was my second run since my race, and it felt amazing!  Katherine met me this evening and we ran a short three mile loop around my neighborhood.  Both of us felt really wonderful and were able to keep a nice pace.   It felt fantastic to be moving again!  Hmmm, now do I go to the gym tomorrow, or run again?  Decisions, decisions.

3 miles
31:01
10:21 pace

Daily Mile

Today was a great day!  My mom is visiting from California and we spent the morning shopping and then I went to the gym for some cardio.  I warmed up on the bike for a half hour and then headed to the treadmill.  After a mile and a half of running, I was feeling fantastic.  I walked for a quarter of a mile and then decided since my knee was feeling so solid, to run some more!  I am so excited for race day!  I can hardly wait!  But, I tell you what, I've been thrown every obstacle I can think of!  I've been hit with some major allergies and asthma today.  I will run this race and I will kill it!  Allergies, runner's knee, period and all!  Bring it! 

Warming up.

It feels good to get my heart rate up!

YAY!

3 miles

33:18

11:06 pace

Daily Mile

Today, I met up with a group of friends to run Dimple Dell gully.  Michelle, Zach, my neighbor Kristin, Ozzy (my dog) and I met at 6am and headed down into the cold darkness.  I really enjoy running in the gully and with this large group the creepy factor was completely diminished.  It was seriously cold, though.  38º at the start.  Long pants, gloves, the whole she-bang.  It's fun to run with some new folks and mix it up!  Now, to throw the second Harry Potter party this month!  

5.3
1:05
12:16

Daily Mile

It felt great to run today after a few days off.  I was seriously shocked at the end of the run that my pace was so slow.  I was sure that we were running in the 10's.  Meghan met me at 6am and we ran to the nearby rich neighborhood and gawked at the houses as we ran.  Fall is certainly here.  It was time for gloves.  I'll wear shorts until it's 40º out, but below 50º I need gloves.  I hate having cold hands!

Did I mention my second ultra is coming up?  (Insert evil laughter) Well, it is!  Only 22 days left!

4 miles
45:14
11:18 pace

Last minute, I decided to go to the gym after working in my daughter's class.  I can't believe some of the horrible fitness and nutrition information I overheard some "personal trainers" telling their clients!  One trainer boasted about eating white bread every day, but justified it because he works out five times a week.  Good grief!  Forget the bread, lift heavy instead!

My routine today:
Dead lifts
Bench press
Lat pulldown
Lat arm raise machine
Hamstring curls
Hip adduction & abduction

Daily Mile

Fall is here!  It was chilly, at 47º this morning!  I had to wear sleeves and a headband.  I felt great, and luckily so did my running buddy.  Meghan and I cruised up and back on Viscounti feeling quite great on this crisp morning.  Not sure I'm ready for the cold weather, but I guess I'd better get used to it.  Winter is on it's way!

The moon was big and bright this morning, lighting our way until the sun came up.

5 miles

55:42

11:08 pace

lap 1 (uphill)

2.5 miles

30:27

12:10 pace

lap 2 (downhill)

25:14

10:06 pace 

Plus, I ran the half mile home from walking my kids to school this morning, so today's daily mileage is 5.5!

Daily Mile: The fun we have

This is what happens when Katherine and I are feeling less than enthusiastic about running.  In fact, we were both feeling quite slug like today.  That's okay.  We still had a blast out on the Sandy Rail Trail.

Someone left their forty on the trail just for us.

Does anyone else make friends with their shadow?  I like to watch my shadow when I run.  As silly as it may be, it motivates me!

I had gotten a ways ahead of Katherine when what do I notice sitting on the side of the trail, but a folding chair.  Time for some more tomfoolery! 

Miraculously, despite running into the wind the first half of our run, and feeling like slugs, we managed an okay pace.  Daily mile, done!

7.1
1:21
11:24

Daily Mile

I do love a good solo run.  Today was very nice.  Just me and the nice cool morning.  I headed out to a little slice of trail that's less than four miles from my house.  I love that bit of single track goodness, tucked right in the heart of Sandy.  The view of the mountains from there is stunning and I felt good, despite not being very speedy today.  Oh well, some days are just that way.

Good morning Wasatch!

This buffalo is a couple miles from my house and every time I run past it I'm at a loss.

Trail in town = LOVE!

9.05. Miles

1:49
12:06 pace