THOU SHALT BE A COMEBACK

8:50 average pace.  Took it easy.  Woke up with a minor sore throat, same as yesterday, hope I am not getting a cold.  It felt better after running.  It was overcast and only 60 degrees when I started, and I could smell the rain and grass.  It feels like fall and I got all nostalgic because this is when I started running last year.  It was the end of August last year when I wheezed my way through that first 12 minute mile and thought it was going to kill me.  Wow, a lot has changed since then.

7:55 average pace.  If I am going to race at my 1/2 and full marathon paces, I need to get acquainted and comfortable with them--so a bit of a tempo run today.  Warmed up about 5.4 miles, then 2 miles at target 1/2 marathon pace(6:56, 6:58) before slowing down to 2 miles at target marathon pace(7:34,7:31) and then a little cooldown.  The marathon pace miles felt like piece of cake after running the 1/2 marathon pace miles.  The 1/2 marathon pace miles didn't feel too bad, but it will be tough to run 13.1 at that effort.  All miles done on dirt roads as always to keep my foot happy.  My foot is doing great.  I am striving for full healing so have decided to continue to stay on dirt, stay off asphalt, skip the 5k on asphalt this weekend, and instead do a 20 miler on the dirt roads at home.  Did 10 minutes of pilates with Denise Austin afterward.

8:48 average pace.  Got barked and ran at by two dogs but I threw rocks at them and yelled at them.  They went away.  Off to breakfast with my hubby and my daughter and one more day of work and then finally off for the weekend.

Ran the first 3 at 8:44 pace in the morning but had to stop because a thunderstorm roared up.  Ran errands with my husband and daughter(including officially registering for the 1/2 marathon Sept 20th), and then came home, ate lunch, put Vanessa down for her nap, and went for 5 more on a fully belly at 8:40 pace.  I actually feel fine with a big burrito in my stomach while running.  Enough for today, going for 20 miles starting at 6am tomorrow.

8:03 overall average pace.  Woke up with some coughing with throat a little sore.  Have  been trying to fight the onset of this little cold all week.  Will take some more emergen-C today.  Anyways the plan was to get the second half of the run around target marathon pace but was feeling fatigued and legs were stiff so allowed myself to slow down a bit and  just get the miles in.  Glad to break 20 for the first time ever.  Ate a piece of toast with peanut-butter immediately before bolting out the door and drank about 20 ounces of gatorade throughout the run.

Splits:

9:06/8:46/8:40/8:33/8:26/8:24/8:18/8:09/8:02/7:33/7:41/7:44/7:49/7:47/7:48/7:55/7:37/7:37/7:31/7:39/last .15 at 6:42 pace.

Foot felt great.  I did this whole run on dirt so the question is, will my foot hold up on asphalt?

Had a good day at church.  Getting ready for a nap now.  Just the slightest bit of soreness in my hips but that seems to be all the damage from the run yesterday.  Don't feel anything in my calves, quads, or hamstrings.  Should be good to go tomorrow.

8:56 average pace.  Very easy today.  I officially have a cold, so no desire to go any faster anyway.  Had trouble with the same two dogs I have been having trouble with.  They always come at me and I do the screaming rock-throwing bit, and their owner comes out and yells at them, but they don't listen.  She never apologizes or puts them up though.  I think tomorrow I will run by them and mace them. Anyways, happy holiday to those who are enjoying a day off.  I am going to work because it is a holiday and people will drink and do stupid things today.

Thunder and lightning.  All morning.  No way I could run safely outside before going to work, so I finally drove to Building 1 to run on the treadmill.  I was pressed for time so decided to make it short but make it count.

Set the treadmill at 1% incline for the entire run

warmed up one mile at 8:34 pace

5 miles at 7:30 pace--target marathon pace maybe? Felt harder than it should have at first but then got easier as time went by.  I am just not used to nor do I like running on the treadmill

1 mile at 6:40 pace--felt hard at first but was getting into a groove at the end.  checked my heart rate at the end--178.  Geez.

.5 mile cooldown.

I really hate the treadmill.  To me it is mentally defeating and I have a hard time getting into the groove.

Stretched a little, drove to post 11, showered, and got on the truck.  Now I'm at work and it's still raining--haven't heard much thunder though.

8:57 average pace.  It rained and rained all night, and was still raining this morning.  I waited a little while, but did not hear any thunder or see any lightning so finally I prepared for the soaking and out I went.  Got drenched for the the first 4 miles and then it suddenly stopped.  Altogether a pretty pleasant run!  Had walnut raisin oatmeal for breakfast and it is soooo good!

8:18 average pace.  Ran 5.82 easy, then 2 loops at fast but comfortable pace, so comfortably hard(7:26/7:18). ran 1 more easy than 1 more comfortably hard(7:09), then cooled down a little under a mile.  Hopefully my half-marathon pace is a little better than that.  I am not ready for a sub 1:30 half.  I am going to shoot for 1:32-1:33 half on the 20th.

8:45 pace.  very slow and rickety start, thought maybe I was just overtired and should go back home and go to bed, started to feel good after the first mile.  Tired from this week at work.  Going to take it easy as possible this weekend.  No long run tomorrow.

ok fixing this because I looked at my garmin info wrong

a.m.  8.18 at 8:36 average pace.  All easy except for a .23 up the road by my house  in 81 seconds(5:52 pace) to stretch my legs out.  Felt very good.  Figured I'd get extra miles in today but split it into two runs since I am trying to ward off fatigue.  About 8 more later this afternoon or evening is the plan.

p.m.  7:56 average pace.  Feeling good.  Did .29 in 102 seconds for 5:52 pace--this felt very good, fast but in control.  Legs felt strong and breathing didn't get away from me.  Splitting into two runs was definitely a kinder, gentler way to get some miles in.  Off to rest up the rest of the weekend and run some easy mileage next week in preparation for my half marathon.  Probably won't really taper but will take the last few days before easy with low miles.

8:42 average pace.  Really slow start.  My legs, particularly my calves, were burning and sore which was weird since I didn't run yesterday.  It felt like major lactic acid build-up.  It took almost 4 miles before the feeling dissipated and my legs loosened up and the rest of the run was normal.  Strange.  I want fresh legs for Sunday so I may back off mileage starting tomorrow.  Maybe only 8 a day?  Friday I have an early clinical so that will be a day off, and then Saturday I will just run a few very slow to knock of cobwebs, and hope this leaves me feeling fresh and loose Sunday morning.  My plan is to eat very well this week and stay well hydrated, and get up early enough Sunday to eat a full breakfast(not huge, but a substantial breakfast).  This way if I encounter nausea issues again hopefully I have enough fluids and gas in the tank that not ingesting anything during the race doesn't affect me.

9:29 average pace.  Very slow.  Left hip/buttock feels very tight again today.  I am worried about it.  It is not really pain, just tightness.  I think it is my piriformis but there is no sciatic nerve involvement because the pain does not radiate and it is not form-altering.  I think it is a result of using this hip to compensate for the plantar fascitis in my r hip.  Concentrated on running with good form and being very very careful not to favor anything.  I noticed yesterday when I had to do a deep squat and deadlift a patient on our cot up stairs I use my butt to lift and I totally felt it in that hip.  The discomfort is definitely muscular in origin.The hip never really loosened up while running.  Will be taking it super-easy all this week until Sunday's and work on stretching this hip out and resting it.  I am NOT interested in another injury.  

8:59 average pace.  Glute is better today.  The pain has migrated, seems more superficial and it hurts to put direct pressure on it--so can't really sit on the toilet comfortably.  Also seems to be a little bruising there.  I don't know when it happened but it appears I bumped my glute on something and this is really the cause of all this pain.  Run felt good today.  I could feel the area of pain sort of bouncing when I ran but running did not exacerbate it.  Nor does walking or standing.  Does not hurt to stretch it out, actually feels good.  Lifting does hurt it.  I did not like lifting patients at work yesterday.  It got to hurting pretty good at work last night and I was dismayed and pretty sure I wouldn't be running on Sunday so I tried to cure it with a peanut butter patty blizzard from Dairy Queen.  Well it must've done the trick because I feel a lot better about things today.  Ran about 300 meters at 6:52 pace to see if the faster pace was more painful.  It did not seem to be.  My form does not seem altered.  I have determined that at the very least I will jog the half-marathon on Sunday at my easy pace.  If my glute lets me I will run it harder.  If my glute lets me and the stars align I will race it.  Will just have to see how things are feeling.  

8:34 average pace.  Glute feels seriously better.  Not perfect, about 90%--almost perfect! The big mileage back off is working, or maybe it was the blizzard.  Legs are starting to get that fresh feeling.  My first mile was under 9 minutes and that never happens.  I am always a rickety starter and take a long time to warm up.  Foot is doing pretty good.  So, if the glute feels okay, and the foot doesn't protest the hard surface, there is indeed hope for a decent run on Sunday.  Have to work late, then get up early and make the long drive to Hutchinson for a clinical, so no run tomorrow.  A little dust-off-the-cobwebs jog on Saturday.  Then the big 1/2.  This should be a pretty good-sized one I will be lucky to place in my age group.  Heck I don't care I just want to run a decent time and not suffer the misery of my last 1/2.

worked  late. got up early.  drove to Hutchinson, on my feet all day at a clinical did very little sitting down, only a few minutes at the most.  I am home now, and exhausted, and my foot didn't like all the standing.  My glute feels fine though.  So, no run today, better to rest.  I will run a few miles with some strides tomorrow and then race day Sunday!  I keep getting weird tingly feelings in all my muscles and sometimes it feels like I could crawl up the wall.  Is this what it is like to be "tapered?"  I have never felt like this before.  It feels sort of like I need to sprint madly or something might explode.

4 at 8:51 pace, with four bursts of race pace.  Foot feels good. Glute feels good. I feel nervous which is silly.  Going to hydrate well today and go to be as early as possible.  The plan is to relax and go out fairly conservatively and allow my body to warm up for the first few miles, and then put the pedal to the medal and see how long I can hang on.  If I have enough steam to really push the last 5k that would be great.  Good luck to all racers today!!!

An okay time for an okay performance.  Wasn't feeling it today.  I just never found that desire to really push into the super pain zone.  I tried to keep a steady pace--felt okay until mile 10 and then my legs just seemed to lose strength and it was hard to keep rocking steady.  I am a bit disappointed in my time, but think this is an honest assessment of my fitness so now I know where I am fitness-wise, and not just where I WISH I was. It will come with time.  The course was basically flat, a few ups and downs getting down by the river and then back up on the road here and there, but  mostly flat.  Hydrated well the last few days, got up early enough to eat toast and a banana, and never got anything during the aid stations at the race--a habit I'd better break for the marathon in 4 weeks.  :Left glute and right foot were okay during the race, but are killing me now!  No crazy time goals for the marathon, but hope I don't fall apart and am able to BQ.

Warmed up 1.25 easy with a few strides.

1--6:58--trying to take it easy, a whole mass of jackrabbits takes off in front of me

2--7:10--still taking it easy

3--7:06--trying to speed up a bit but it really isn't happening, pass a few of the jackrabbits

4--7:08--this speed is just the way it is I guess

5--7:12--See my husband and daughter!  I wave!

6.--7:09--just cruising along

7--7:21--Don't know what happened here.  I see a few gals in sight

8--7:07--heading back up where the course goes over itself, and are passing a bunch of runners coming the other direction

9--7:12--someone tells me I am 9th woman

10--7:13--pass one of the girls, she looks awfully tired. this should put me in 8th

11--7:20--oh dear.  getting tired.  left leg feels weird.  no pain or anything but it just doesn't have much power, getting all the stride power from my right leg now.  this is probably a manifestation of whatever has been going on with my left hip/butt.  A 40ish lady comes blowing by me and man she is cooking.  She just keeps going full speed ahead.  Man she looks strong.  Is that you Julie?:)  She quickly opens up a huge gap and is gone.  I am closing in on another girl right now

12--7:28--still trying to catch that girl.  am using shorter strides trying to work with this weird dead left leg

13--7:24--I pass her. somehow.  Try to surge into some speed but it's not happening.  It's just not happening

Don't know about the last little bit.  I stopped my watch late, after I had walked out of the finish chute.  It shows 13.21 miles.  This is a certified course so I didn't get my tangents quite right.

Am ashamed to admit I probably could have pushed harder as my breathing never got really hard during the race.  I need to get back to the strength drills on my legs, I should have never let myself quit doing those.  Well, I'm going to go get in the shower now and do some homework while Vanessa naps.

9:38 average pace.  Quads are still quite sore so I didn't want to push it.  Hopefully a bit more recovered tomorrow.  Glute problem seems to have disappeared completely(hope that lasts) and foot is doing well--back to the way it was before the race.

9:03 average pace.  Still sore and running slow, but ran the last mile in 7:25.  Things get busy now the rest of this week.  Early morning meeting and long shift at work, followed by 4 or 5 hours of sleep than a clincal all day Friday, then flag football Saturday morning in the team "The Defibrillators" in the Kansas Emergency service games.  That should be fun!  Probably won't make the 20 miler until Sunday morning before church.

8:36 average pace. Got home at midnight, crashed by 1am, got up at 6, got dressed, ran what little mileage I could squeeze in, came home, showered, drove to Derby, picked up the ambulance, drove to the zoo in wichita for a four hour mandatory meeting, finished the meeting, put my unit in service, immediately picked up a call, and now I am boring you with the details of my busy day so far.  Work until 1130 tonight, up at 430 am tomorrow to drive to Hutchinson for my clinical.  Will have to run tomorrow evening.  Busy busy week.  Really wanted to get in more mileage this week in preparation for the marathon in 3 1/2 weeks, but it's not going to happen.  Life happened instead.  That 's okay still planning on one last 20-miler Sunday if I am not too sore from 4 flag football games Saturday.  If I am then I will do the 20-miler Monday morning.  Either way I am not going to skip this final 20-miler, I feel like I need it to complete my marathon training goal.  Not like I am looking for a super fast marathon time--I'm just not trained for that, but I would like to do reasonably well and not completely crash in my first marathon.  BQ should be very doable. Should be.  Sometimes things go wrong, I am aware of that.

7:37 average pace.  4 hours of sleep, full stomach.  Literally got up from the supper table and went and squeezed a run in.  Not much time.  Wanted to spend time with my family.  Flag football tomorrow!  I got Vanessa a little cheerleading outfit and she is going to be our cheerleader.  I have been teaching her to  yell "Go defibrillators!"  Our team is the only EMS team we are playing a bunch of fire departments.  UNDERDOGS.  Everyone have a wonderful weekend.  I will be doing sprints on the football field tomorrow!!!  Does that count as speedwork? :)

Alright this is being conservative, since it does not count all the sprinting and running I did in the FOUR back to back flag football games today.  My husband, oldest son Brandon, and myself competed on the flag football team today representing Sedgwick County EMS in the Kansas Emergency Service games.  Well the track and field was going on next door and I got suckered in to the 1600 meter, and then got suckered into the 400 meter.  I figured what the hey, I won't go all out and hurt myself but I can get some mileage in and call it speedwork.  So, immediately after flag football game number two I jogged a mile to warm up, then ran the 400 in 73 seconds, and got a first place medal because I was the only female--I chicked two of the guys who died in the last 100 meters. Cooled down half a mile.  Then at halftime of flag football game number 4 I went over and ran the 1600 with no warm up in knee length basketball shorts and my big white cotton t-shirt and ran it in 6:18, once again garnering a medal because I was the only female.  I was pleasantly surprised at how easy the 6:18 mile was, I was talking in full sentences the whole time to the guy right behind me and the event director guy who jumped in a few laps because he was tired of standing around.  He called himself the rabbit and broke wind for me on the back curve for laps 2 and 3.   Immediately jogged off the track and back to the field for the second half.  Anyways totally tired did a LOT of running playing flag football but it was fun--we didn't win anything but we tried and scored some touchdowns here and there.  We were the only EMS team all the rest were fire departments and they were all organized and had plays and stuff.  Came home and ran a 4-mile shakeout run--my husband ran the first mile of this with me!  Wow he hasn't run in a long long time.  I dressed Vanessa up as a cheerleader and she cheered for us until my mom came and got her after the second game to bring her to lunch and put her down for a nap.  I am sunburned like a lobster and a little sore.  My 20-miler has been pushed to Monday because I really just want to have a rest day, go to church, and hang out with my family tomorrow.  This has just been a crazy week.

I am so very sore from yesterday.  I hope it is better tomorrow.

9:19 average pace.  Still quite sore today and didn't think it was a good idea to go 20.  I thought I would recover quicker.  Guess not.  My hamstrings are still screaming.  Okay, 20 days away from the marathon and I am starting to wonder if it is getting too close to do a 20-miler?  Although I would feel undertrained without one more really long run.  I don't know what to do.

8:56 average pace. Still slow but the soreness is finally starting to dissipate.  Who knew flag football would be such an onslaught.  Sad day yesterday, one of our Sheriff deputy's was shot in the back--completely just ambushed by a guy who called to make a report about a car that got broken into, anyways he died, and then after a long manhunt and standoff the shooter exchanged fire with officers and was also killed.  The deputy was only 26 years old and has a wife and 2 year old child.  He was brand new.  I did not know him personally but think I should go pay my respects at his funeral.  So, extra prayers today for our public service personnel.

8:15 average pace.  maced one dog.  flag football soreness is gone.  l hip is bugging a little bit.  I will get it stretched out.  Got another busy day today.