Decide--Commit--Succeed

Today when I arrived home from work the temp was 101 degrees so I got on the internet it said the same thing but the wind chill factor had it down to 92 so I thought what the heck it is actually cooler than last weeks 96. i dring alot of water during the day and take power aid with me on my run so I do just fine in this hot weather. I just did a recovery run today after sat long of 18 plus. My legs felt really good today not tired at all, I did get a litle run down toeards the end because of the heat. My total time today was 1:21:27, with an average pace of  9:53.

Mile 1. 9:46

        2. 9:50

        3. 9:55

        4. 10:01

        5. 10:07

        6. 9:41

        7. 10:42

         8. 9:27

I will take tomorrow off I plan on doing the 4th of July 10k in Provo.

This 10k was a bit more challanging than my last 10k. The first .8 was all uphill and the start was very congested. Over 2500 runner's which made for a very tricky start. For the most part I did feel good I feel like this year I am running my races faster than last. I thought maybe I did a pr but I missed it by 10 seconds. My last 10k was 50:04. But it was all down hill. Todays 10k had a good hill at the begining and the last .5 mile was uphill. I placed 14th in my age and 204 th overall. My mile splits were as follows. Average pace was 8:06

Mile 1. 8:51

        2. 7:27

        3. 7:52

        4. 8:02

        5. 8:13

        6. 8:17

         .2 was 7:31

I ran this race last yr. and did it 54:11, so a good improvement over last yrs. I feel like I am on the right track with my training, and my goal to do SGM in 4:30:00 this year.

I did a little recovery run after yesterdays 10k race. I was supprised that I was'nt sore or stiff this morn. I actually felt pretty good and was able to maintain a comfy pace for me. It felt good to have a couple of days off from work and got to run in the early morn instead of in the afternoon when it is so hot. I love early morn runs. My total time today was 1:19:29, with an average pace of 9:41.

Mile 1. 9:59

        2. 9:41

        3. 10:37 some good uphill training

        4. 10:03

        5. 9:13

        6. 9:03

        7. 10:04 More uphill

        8. 9:04

The .21 was at an 8:16 pace.

I was up at 4:30 am to do my long run, felt really good this morn. was hopeing to do a 20 miler. Started out my long morn run routine with some light strecthing, ate a cliff bar. took a shot of carb boom, some ibuprofen, and took a cooler of water and sports drink out to GU corner. It was about 5am and it is still a little dark so I try to run towards the center of the road.  About a block into my run I heard and felt this popping noise in my letf ankle an went to the ground. I immeditley thought I had broken my ankle. I layed there for a few minuets trying to get over the nauseating feeling in my stomach, and prayed dessperatley that my ankle was not broken. I totally rolled my ankle over somthing, but I did not see it. As I layed there and looked back in the road I could see this lump right were I had been running. I hobbled over to the lump and discovered it was a potato, yes a stupid potato in the middle of the road. Man Iwas so ticked off. Who would leave a stupid potato in the road? Anyway I tryed walking on my left foot and it did'nt feel to bad, so I thought I would run out to GU corner and see how it would do. Stupid thought, because by the time I got to  GU corner my ankle was pretty sore . So I hobbeled home and took my shoe and sock off. My ankle was already swollen and starting to change to a black and blue color. I have been iceing it off and on and hope to get back out on the road soon. Does anybody know how long I should give a sprained ankle to heel before I start running on it again? This has me so ticked off I was really getting into my marathon training and getting excited about SGM. Moral off the strory I guess is watch out for stupid potatos in the road, arrrrrrr. I managed to get in 4.13 miles in 45:35.