track fan

Fast finish progression run - last 4 miles at about 1/2 marathon pace.  I was really tired today bloggers, I actually was planning on running 12 miles, but then I realized that I was pretty dehydrated and the only water was over 6 1/2 miles on the trail -- so, I decided a drink was more important.  Then I thought I would only do 3 miles fast (I was supposed to run 2 - 4 miles) - but with 4 miles to go I started picking up and just went with it.  splits 1:02:23/1:56:12 last 4 miles: 7:31, 7:32, 7:17, 7:17.

Day off today ... feeling good (especially since I haven't done anything but work all day!).  I am getting excited about my race ... especially after seeing how everyone on the blog had such good races this weekend -- even though most of you were running as workouts, you are inspiring. 

So, I normally don't blog on non-running things, but today I had some news that was peripherally related to running.  Apparently my little attempt at humor a couple weeks ago has come back to haunt me.  I had been blogging about the fact that Deena wouldn't have missed a run after a skin biopsy, so I shouldn't either.  Apparently I now have some thing (only one thing really, since I am not fast ;-)) in common with Deena as I have been diagnosed with basal cell carcinoma -- the least serious type of cancer ever by the way so really NOT A BIG DEAL.  Deena has also had melanoma, which is a big deal. Funny, as the original biopsy was related to a rash I have had for a couple of months and not to the "thing" on my leg.  I probably have a couple of these "tumors" - as I had two biopsies taken, one from a rashy patch and one from my leg that the dermatologist thought was the same thing as the rash.  I have two of these "spots" on my leg, and we only biopsied one of them.  The doctors office had called twice last week but I was so busy with work stuff I did not bother calling back (I really thought the diagnosis would be: "itchy rash" - I even joked with him about this; and the cream he gave me a couple weeks ago is helping with this anyway!).  I just decided to make the time to call today, and was ready to giggle (I am easily amused), and instead, I was a little shocked.

Anyway -- two morals of the story are: use sunscreen (I use it every day - even in the rain and on cloudy days -- on my face and arms but have not been good about watching out for my legs), and look for weird skin changes regularly.  This type of cancer is really not a big deal, except for the fact that it will likely cost me a couple days of running after the surgery - and it is likely that it will recur, so over time it could cost me many running days!  I am glad I have been so good about sunscreen on my face my whole life, as the surgery definately leaves scars (and are common on noses and ears - that would look yucky).

It would be great if I would change my habits and get out the door before sunrise (or earlier in the morning) -- but I am not going to hold my breath on that one!

Anyway -- take care of yourselves bloggers - especially you guys living at high altitudes or nearer to the equator (stronger sun).

AM: (10 miles, 1:20:16) .  5 x 1000 w/200 recovery + 3 x 200 w/200 recovery.  Last workout before the race!  Target pace is 4:25 - 4:31/1000 (or 7:04-7:14/mile).  The idea is not to run a speed workout, but somewhat faster than tempo run (around 10K race pace or a little slower).  Since it is so close to my race I really wanted to stay at the slower end the range, I had to actually struggle to find that pace (a good thing) but I finally did:

28:28 wu + strides, 18:34 cd

4:22 (7:00), 4:26 (7:04) , 4:26 (7:04), 4:31 (7:14), 4:30 (7:14), + :51, :51, :51 (still really slow, my nemisis really) the 200m recovery jogs were about 1:10 average. 

PM: (4 miles).  I am reserving the right to shorten this run if I feel even a little tired!

a little longer than 4.5 but whose counting this week anyway ... 41:26.  I ran down to a park near my house and ran on the grass at the soccer fields.  Legs feel really good (but they should as they have gotten a lot of rest so far this week!) ... but they did not carry me very fast.  I had to keep saying "trust your training, trust your training".

Happy Wednesday bloggers! 

AM: (6.5 miles, 57:31).  fartlek workout 8 x 1` slightly faster than 5K pace w/1` recovery .  Ran down to the park -- tried to do the faster part on the soccer fields but I ran out of real estate so I did them on the bike path (asphalt).  Felt good.

PM: (3.5 miles).

38:19 ... oh man, I wish I felt more like the horses were neighing.   I don't feel bad, I just don't feel particularly "antsy".  It is probably because it has been so stressful at work the past couple of weeks.  Good things have happened though, and today I am ready to send a draft of a paper to some of my colleagues - a big check on my "things to do" list!  Now I have to get ready for my talk on Monday!!  Looks like that is how I will be keeping myself occupied tomorrow.

Tonight I am leaving for San Diego - Dean is not coming (he is injured and won't be running, and he is swamped as well so we decided he should just stay here and work).

Happy weekend bloggers!

37:51 - ran from my hotel to Carlsbad Blvd (hwy 101) - this is the road that most of the race is on.  Definately rolling - but only a couple "climbs" and they don't look too bad (about 1/8th of a mile or so) , apparently the biggest incline is only 1% grade and it is at mile 7.  Very pleasant place, but one thing I had forgotten was how humid it feels here after living in Salt Lake City and Tucson -- funny how your body adapts to climate like that, when I was here coming from Nashville it felt dry!! 

Anyway -- the hay is in the barn and all I can do is run the best I can tomorrow!  Luckily I finished my talk yesterday, so I am going to just relax today!

Happy weekend bloggers.