my makeup may be flaking

Long run on Mercer Island with a detour to the slough. Logged 102 miles in the last seven days which is a bit risky, knee felt a bit iffy at the end of this one.

Lots of little small pains after a big week. Decided to take it easy.

AM 11.1

Ran part of the course for the Seattle Rock N Roll marathon. The course they originally posted was only 25.2 miles (because competitor group). They finally updated it with a one mile out and back. They managed to find an out and back that goes up and down an 8% grade. Ran a total of about 4 miles on the course from miles 19.5 to 23.5. Essentially no flat ground on this section.

After running down Aurora, I dropped down onto the ship canal trail and did 5 mile at about 6:15-6:20, which is starting to look like a reasonable goal marathon pace, at least on flat.

PM 2.9

AM 2.9

PM 15.7 Including a 3 mile tempo in 16:58 and then 6 by 150m strides in 24ish.

Did the warmup quarter in 68.4. Maybe that's why the workout felt harder than it should have done, but this wasn't really a strain.

Splits for tempo 5:41,41,36. Was supposed to be 5:40-42 for my pace group but I usually am a little ahead. Legs felt generally dead during the tempo, but didn't seem to get much worse as I went on and it was never a struggle. Nick D. led for the first 1.75 miles with me right on his shoulder. I took the lead for a little bit and then Sheridan decided he wanted to pick it up the last 600m or so. I just stayed right behind him.

6 by 150 26.7, 26.1, 25.4, 24.8, 24.5, 24.1. The first couple I got caught behind some people. After that I ran behind Nick and Mitch who are super fast so it's ok. I have to say it's encouraging how I can comfortably hold my own in these sprints despite higher mileage and being 5-10 years older than every else (or 14 years older in Nick's case). Maybe the fiddy kick will make a return on Sunday.