Trails!

PM: 4 glorious miles in the rain. 

My injury has been steadily improving every day and I would rate the progress at 80% healed.  Only jumping up and down on one foot (while barefoot) causes pain.  It feels perfect while wearing shoes.  I decided that I had had enough and was willing to risk it all by going out for a short run.  I ran to the end of Planet walk and back with no issues.  That is a good sign.  I will be curious to see how it feels tomorrow as a result of today's run.  If it is doing well, I will push my luck further and run some more. 

Landfill Loop plus a bit

I didn't feel any worse off this morning so I headed out for an easy 8 miles.  It went well with the rain starting just as I got home.  Foot pain is a 1.  Barely on the scale.  Maybe even a .5.  My legs were ready to roll today but my heart and lungs were still on vacation.

T-55:37 (6:57) 160

Big Workout

I needed to try and cram some fitness back into me before my marathon.  I hope its not too late to do any good, but I figure it will help if only mentally. The foot injury felt close to 100% today with only a twinge for a mile or so.  I hope it holds out after today's workout.  

We ran the North Logan Loop starting out with 5 mile warmup at 7 min pace.  The goal for the workout was 6-8 miles at tinman tempo pace (6:15).  We ended up doing 7 with an ave pace of about 6:10.  The splits were: 6:02 (down), 6:27(up), 6:24(up), 6:12(flat), 6:11(flat), 5:48(down), 5:55(down).

Very satisfying due to the legs that felt like jello during the cooldown.  I define a good workout by the jello-ness.  This was jiggly.

T-1:33:18 (6:39) 167 ave 183 max

7 slow and easy recovery miles.  I didn't time it but I am positive I was close to 8:30 pace.

22 mile long run with Jon - 

We started at the west end of hollow road and headed up the canyon.  I didn't feel good from the start.  Not a good sign.  I figured a good 22 miler with no fueling would cause a serious fuel shortage and MIGHT help prepare the body for the rigors of a marathon.  If only I could learn to burn fat better so the bonking wouldn't be quite so horrible.  I was pretty miserable from 15 miles on, but got bumped into a hole new level of uncomfortable-ness from 18 miles on.  What was I thinking?  This better help.  Oh well, it is over and I am still alive.  I do have to say the water at miles 9 and 14 was a lifesaver.  Next time I will not do this in the afternoon when it is warm and when there is a hefty wind blowing up the canyon creating a fun headwind when you are tired!  I did give it my all for the last mile and was rewarded with a 6:52 split.

T-2:37:02 (7:09) 159 (high 160's for the last 5 miles)