THOU SHALT BE A COMEBACK

8:34 AP. Stinks I had to hit the treadmilll two days in a row but hey, whatever it takes.

7:53 AP.   I was worried about this one. It was 8:15 by the time I started and temps hit the 90s by the time it was done.  I told myself I didn't have to do the tempo at the end.  When I hit mile 14 I felt decent in the heat, but only because I was going slow.  I knew once I started the tempo the south wind and heat were going to take a toll, and they did.  I was happy just to get sub-7s.  6:35, 6:52, 6:52, 6:48.  Not my best ending but the effort was good and good enough in the conditions.  Stopped 3 times for a second to get lemon-lime gatorade from the trunk of the car.   That's what SGM serves and it suits my stomach just fine.  That is my grand fueling plan.  Just drink gatorade at most aid stations.

slow. no watch.  between night shift stagger in 100 gnarly degrees. naptime.

8:22 AP.  LOVE the cooler temps.  I went out in the afternoon and it was only 74 degrees with a cool wind! Ran about half a mile at 6:40 pace and enjoyed how effortless it felt in the cooler temps then forced myself to slow down and just treat this like the recovery run it is supposed to be. 26 days to SGM!  I am chomping at the bit.  So excited!

7:44 AP.  62 crispy wonderful degrees!  Ran from the downtown Y along the river.  10 easy then 2 tempo 6:32, 6:30, then .44 I slowed down for a cooldown to dodge traffic getting back to the Y and ended up at 6:40 pace.  This cool weather rocks my world!

1 on my own 8:06 then met up with Adam for 7 more 7:52 pace along the river.  weather is still great!  I think I am going to race a 5k this Saturday with a loooong cooldown to get 18.

6:50 AP.  Treadmill at the Y.  I didn't have a lot of energy today since I am between night shifts.  .5 warm up 8:27 pace.  2.5 miles up 4% 7:30 pace, 5 down -2% 6:22, 6:22, 6:18, 6:15, 6:11.  I had to stop in mile 5 and make a run for the pit with a sudden emergency.  It's been a long time since it came up by surprise like that.  I felt a lot better afterwards, though.

Oh so tired. 8 easy, no watch. 5k tomorrow. I'm kinda nervous.

Well, I wanted a 5K PR so I incorporated the 2-loop 5k nearby into my long run.  Warmed up 3 miles 9:00 pace then did some strides.  The race started and I went out suicidally trying to stay with Mary Green, who is an incredible master's runner that rarely races locally but when she does she creams everybody.  First mile 5:57 which is ridiculous, then died to to a 6:12, 6:17--which put me through 3 miles in 18:27, and had the course been 3.1 on the dot and had I mustered up anything resembling a kick perhaps I would have gotten a sub-19, but such was not the case.  The course measured long, but there was a lot of curving and dodging the walkers on the second loop so that it probably what happened.  Oh, and since it took me 55 seconds to polish off the last .16, showcasing my severe lack of kick, that was a problem.  I could kick myself for not kicking.  I need to learn to pace these things better!  I am still glad that I got a giant PR out of it so I can't complain.  Cooled down 12 miles at 7:49 pace.

7:53 AP. Lunchtime along the river.  Ran mostly easy except the last 4 blocks I sped up a lot to catch up to Adam and say hi.

Tough day, worked both jobs, was up for over 24 hours, slept for 4, then out into the 90 degree heat and 18mph wind to dry and do 10 easy plus 2 tempo.  Felt  horrible the whole time.  Mile 11 in 6:37, half of mile 12 in 6:51 then jogged the last .5 because I just couldn't hang anymore.

6:49 AP.  Still tired, but better today.  Didn't want to fight the blustery wind or do anything terribly strenuous but wanted to get some leg turnover, so hit the dreadmill.  .5 warm up 8:27 pace, 2.5 miles up 4% at 7:30 pace, 5 miles down -2% 6:22, 6:22, 6:18, 6:15, 6:11.  Felt pretty good.

Had Vanessa so went to the Andover Y.  6 on the mill 8:27 pace then 2 more on the indoor track, no watch.

7:24 AP.  Tuesday's bad run is now a distant memory.  50 degrees=wings.  I started slow enough but ran into Kevin and picked it up a little and chatted for 6 miles before we parted ways around mile 9. After this I ran happily along.  It felt like ffortless floating and I kept drifting to sub 7 pace.  At mile 14 I just let it go and cruised the last 4 6:34, 6:25, 6:27, 6:28.  I felt totally in control during these miles.  too bad I wasnt racing a half, because I think that would have been my pace.  I felt so great today!  this kind of run is just what I needed.  I hope SGM is 50 degrees!

8:05 AP.  Pleasant afternoon recovery run.  

7:59 AP.  i thought this would be rough running in the morning right after work with this nasty cold I have come down with but it was strangely refreshing and energizing.

7:52 AP.  10 easy then 2 fast 6:18, 6:24.  I have a nasty cold but the symptoms disappear when I am running.  Felt great during the run but now I am wiped out.

8:58 AP.  Super lazy run after my nap. I really need to kick this cold.

6:47 AP.  Last time up Veyo on the treadmill before I do it for real next week.  .5 mile warm up 8:27 pace.  2.5 miles up 4% grade 7:30 pace.  5 miles down -2% 6:22, 6:18, 6:15, 6:11, 6:07.  Getting that feeling in my stomach whenever I think about the marathon now. 

8:41 AP. Nice and easy.  I was thankful for the abundant shrubbery along the dirt roads when nature suddenly called.

10 miles easy with Leann and Angela, no watch, probably around 9:00 pace.  Last 4 fast 6:12, 6:31, 6:25, 6:26.   Felt good although I still have a cold and can't breath through my nose.

My bib for SGM is 5114.  One week!!!  taper time starts now

1 mile solo at 8:00 then met up with Adam for 7 more at 7:25 AP including 2 in the middle at MP 6:44, 6:46.  overall a little faster run than I was planning but we were busy talking and it was a beautiful day so the pace just kinda got away.  2 more days of some nice slow running after my might shifts and then Thursday I will be on the plane and Utah bound!  Im excited now!  sub-3.  Lets do this!

8:29 AP. Nice and easy near home between night shifts.  One more night shift(working it right now haha!), then home, sleep, pack, little run, time with the fam, and onto the plane Thursday morning!!!

8:22 AP.  So excited after talking to JulieC on the phone! I better go finish packing--early flight tomorrow!  Watch out Utah, here comes a Kansas hick!

8:15 AP--in SAINT GEORGE!!!  Had a good travel time today and now I am sitting next to JulieC.  We jusit ate Cafe Rio and we are really bloated.  Excited for the expo tomorrow!  Drove the course and I am pretty excited about it.  It definitely looks like a fast run!

Julie and I went to the finish line and ran out and back nice and easy.  Temps were still 65 degrees around 8:30.  It may be warmer than usual, but I don't think the temps will be too bad.  I feel nervous yet calm, so weird.  I'm just ready to get out there and do this.  I'm going to refrain from looking at my watch until the halfway point.