Daily Mile

Today was my only run all week.  With a twinge in my knee last week, I just wasn't willing to push it.  Now, I'm feeling great!  Katherine and I went and hit up the Olympic Oval since it was all of 15º outside.  She planned a lovely little speed work meets push ups kind of workout for us.  We had a blast and we had the place totally to ourselves for most of the time.  Bonus!  We could be as loud and obnoxious as we wanted without worry!  The track at the Oval is 442 meters, which is just over a quarter of a mile.

Here's the low down:

Run 4 laps warm up

Run 4 laps race pace

Run 1 lap cool down

Push ups 20 real push ups 20 modified push ups (Katherine stuck with the modified push ups)
Plank 60 seconds

Side plank both sides 30 seconds

Run 4 laps warm up

Run 4 laps 1/2 lap sprint, 1/2 lap easy pace

100 crunches

100 Russian twists

50 Bicycle crunches 

25 Squats

25 Squat kicks

Countless epic high fives to running buddy interspersed accordingly

Go Katherine!  Get it!

 I'm thinking 38 push ups for my 38th birthday.  I've got time...

Running finished!

Crunch time!

Squat it out, ladies!  

The view from the floor.  It's a huge building!

Yeah, we were tired.  And happy.

Okay, now I know we've never fooled around on a run before *cough cough* but we saw this Christmas stuff and couldn't resist!

Today was a lot of fun!  I kind of forgot that I used to like sprinting.  I can haul ass pretty well on the super short stuff.  We will definitely be doing this again!

4.668 miles

Not really sure about time or pace.  The GPS on the Garmin doesn't work indoors.  Next time I'll have to use a stopwatch!

We party & give thanks

I had planned a group run with a bunch of friends this morning.  We were to meet at Little Cottonwood Canyon creek trail at 7:30a.  Then, at the last minute I got a wild hair up my ass and decided to run to the trailhead.  I didn't sleep much last night.  For some reason, after child number three woke me at 2:45am I couldn't go back to sleep.  So, what did I do?  I cut out and sewed a turkey tail feather to go on my pack.  

I headed out at 6:20a.  It was cold, but not as cold as yesterday.  I thoroughly enjoyed this solo run, as I haven't had many of those lately.  There is something about starting a run in the dark and watching the sun come up that just makes everything right in my world.  

I got to the trailhead at exactly 7:30a and waited for everyone to arrive.  Katherine and Michelle were also turkey themed, although Michelle wins the prize for best turkey!  It was a fantastic run.  I love this little trek.  It's hard on the way up, but I can fly like the wind on the way down!  

What a perfect way to start Thanksgiving day!  I sure am grateful for all my awesome runner friends!

Tail feathers

Good morning sun!

Renee the Turkey, complete with beak and snood.

Dawn is my favorite time of day.  It is also my youngest daughter's and my mother's middle name. 

What a bunch of turkeys!

Frozen waterfall

The turn around point.  Nice tail, Michelle.  I'm actually really impressed she ran in that thing!

We were accosted by another group of runners at the end of our run.  They loved that we were dressed for the occasion and asked to get a picture with us!  So, naturally, I asked them to take a picture of our group.  Pretty nice looking group!  From left to right: Michelle, Me, Zach, Dona, Katherine

11.1 miles

2:12

11:53 pace

"We party and give thanks" -Macklemore & Ryan Lewis, Gold

Howling at the Moon

Today was a great day!  Starting at 6am I met Dona and her friend, Cassie at the Equestrian Center.  We headed up Clark's but before we reached the top there was a massive coyote howl fest and we decided to turn around.  At first we only heard one coyote howl, but then several more chimed in with howls and yips and we decided turning around was the best plan.  They couldn't have been too far from us, because they were pretty loud.  

Then we headed out Ann's where Cassie left us for the trailhead and Dona and I went to end and then up Maple Hollow. After that, we made a stop at the spigot before turning back around and heading back up Clark's and down Canyon Hollow.  The leaves are starting to change and it was a beautiful cloudy, cool day.  We were sprinkled on a little, but not bad at all.  Dona is a rock star because her longest run ever before today was 17 miles!  Way to go, Dona!

Lovely fall leaves on Clark's trail.

Dona is just way too cute, and a very cool chick too!

Thank you Corner Canyon.  Thank you.

Thanks for the awesome run today, ladies!  Despite being fairly slow, the run felt really good!  Now time to rest (and by rest I mean, do laundry, take care of kids, cook food and run to the grocery store)!

20 miles 

4:45

14:15 pace 

Scavenger Hunt Birthday Run

This morning when I got back from taking my daughter, Lila, to school I had quite the surprise on my front door!  A note telling me it was time for a scavenger hunt! I instantly knew Katherine was behind it. She, Meghan, and I had already planned a running play date at the park, but this was a new twist!  I was so excited!  I got Clarissa and I ready and headed to the park.  Before I got there, I received a text telling me where I might find my next clue.  I dropped Clarissa at the playground with Meghan, Katherine and their kids and ran off (literally) to go on my hunt!  Katherine had put clues all around Flat Iron Mesa park.  I ran around to find them all, ending with a gift back at the playground.  What sweet, awesome friends!

This put the biggest smile on my face!

Renee would just keep on running, Dean.

My little runner and I.

All the clues.

John McEnroe!  Katherine, you slay me!

Oops, the first two are out of order...

Playing in the park.  Clarissa sure can rock a visor!  

Run and ride time.  This worked out extremely well and I'm sure I'll be using this tactic to get more runs in this summer.

My wonderful running buddies!

Look at those beautiful smiles!  I seriously have the best friends!

A beautiful day in the park!

Katherine made me this card.  Rarr!

Thanks so much, ladies, for the wonderful scavenger run!  I loved it!

I think I ran only a total of about two miles, but the fun I had made up for the lack of mileage.  It was a great birthday run!

Run Buddy = Run Better

Utahrunning.com is asking for feedback from Utah runners.  Their first topic of discussion is: Is training in groups or with running partners overrated or does it really help elevate your training?

What can I say?  I love my running buddies.  If it weren't for those girls there would have been many a morning I went right back to sleep.  Having a partner who is relying on you absolutely helps get you out of bed when it's 5 degrees, when it's dark, when it's snowing, or when you just plain don't feel like lacing up.  

That's not the only perk.  What about those runs when you feel like the world is all wrong?  When you wonder why you've chosen this sport.  You know those runs when all you can think about is the end of the run?  Two words: Running Buddy!    What better way to turn a brutal run into bliss than to get the party started?  Sing to each other?  Yes please.  Dance in the streets?  You bet!  Stop for coffee and then run with it?  Ohhh yeah!

Take a look at some of these runs.  Do I think they were more fun because of my running buddies?  Yes.  Yes I do.

Strike a Pose
Things to be thankful for: Running Buddies 
Epic Snow Run 

Don't get me wrong.  I love a solo run.  I love a nice long run where I can just get inside my head and find out what's going on in there, find out what I'm made of.  But, I do love my running buddies.  Sharing successes and failures (and new longer distances) together makes for some very entertaining times and some very strong friendships.   

Daily Mile

Today was fantastic! I met up with Meghan for part of the run, which really makes the run go by fast.  Meghan is training for a half marathon coming up this Spring, so she's back to training again. Today was sunny and crisp and I was full of energy thanks to my new long run bff, 5 hour energy.

I was feeling good and a bit goofy when I got home.

10 miles

1 hr 55 min

11:30 pace

Daily Mile

This was a great run.  I met with Meghan, who ran 4.5 miles with me, and then continued on my way.  A beautiful day and I was feeling pretty darn great!

10 miles

1 hr 56 min

11:36

Daily Mile

Because today was nice, but I have nothing left to say.  Here is the scoop.


5 miles
1h 04m
12:53 pace

End Panic Mode

Today was my second longest run ever! In both distance and time today was second only to my marathon!  First, I lucked out because the forecast had called for snow all day Friday and Saturday and it hadn't even started snowing yet. I started out feeling a but tight in my right calf and left hip, but felt better the longer I ran. I met up with Katherine and we ran 13 miles together, her longest run ever! She was fabulous!  After leaving Katherine, I headed back up toward my house.  I had an hour and a half left to go and the trek from Katherine's house up to 9400 South is pretty rough going.  At the stop light I met another runner and as we waited for the incredibly long light we chatted about races.  She told me she'd be running her second marathon, the Salt Lake City Marathon in April and I told her about my race.  We wished each other luck when the light turned and we parted ways.  That was an incredible energy boost!  The rest of my run only got better.  I was feeling really fantastic and any tightness in my legs was long forgotten.  Katherine and I took a page out of Meghan's book and stopped a couple times to stretch.  I think that was a good call!  I really needed this run.  It was an incredible mental boost.  I'm feeling a thousand times more confidant about the Buffalo Run after this run!

I didn't mention that I was getting an awful blister under my toenail?  Well, I was. About mile nine we stopped at Harmon's and the pharmacist was so helpful and gave me a lance, some cotton and rubbing alcohol.  What a relief!  I felt much better after that and my foot didn't bother me any more.

21 miles

4 hr 25 min

12:37 pace

Training Week 10 or I love Maverik

Today was one of those awful/wonderful runs.  It started with a failed trip up Millcreek Canyon due to a blocked road and full parking lots.  Katherine and I were going to meet there, so I called her and told her it was a no go, to meet me at the Sandy Rail Trail.  After about 45 minutes in the car I was ready to get this run started.  Of course, I forgot my Garmin   At that point I was frustrated and decided to just let it all go.  I got in about a twenty minute run before I met up with Katherine and we headed on our way.  Despite the clear blue sky and the sunshine we were both very grumpy about running and agreed that we would rather be in bed.  We kept on keeping on and the next thing we know it began to rain.  This did not lift our spirits.  I vowed to not let Katherine quit if she wouldn't let me and we motored on.  Then, I had and idea and we left the rail trail on a mission and almost immediately felt better.  We were headed for the nearest gas station for hot coffee!  Yes, we stopped and bought coffee and then proceeded to run with said coffee and drink it through straws!  Despite the fact that it was now pouring rain we were quite happy and were finally beginning to enjoy our run.  It's amazing how a crappy run can suddenly become a fun run and not really have anything to do with the terrain, weather or anything else that would seem logical.  It's completely mental.  That adventure to the gas station (I should have known, Maverik is "adventure's first stop"  HA HA HA) took us down roads we'd never ran and we were having a blast!

On the Rail Trail we were running so sluggishly you might have mistaken us for these fine fellows we happened upon. 

Two cups of  piping hot motivation!

It's easy to run and drink coffee from a straw.  Who knew?

Thanks to my two awesome running buddies, this totally crappy run turned into a fun party run.  I finished my three hours with a smile on my face!

3 hours

Approximately 12.5-13 miles.  Since I forgot my Garmin I don't really know.  Katherine had hers, but I ran before she arrived and a bit more after she left, so this is my best guess.  For the sake of having mileage to write down I'll just say it was 12.75. 

Week 10

Monday: Yoga

Tuesday: Rest

Wednesday: 4, plus weight lifting

Thursday: 4.6

Friday: 1, plus 30 min. elliptical

Saturday: Rest

Sunday: 12.75

Total: 22.35

Previous Total: 209.47

Training Grand Total: 231.82