I'm retired from racing. Really.

AM- 13 holes.

PM- BW- 3 miles warmup, then a 10 mile progressive tempo- brisk (~6:20-6:30), Tinman (6:10), MP (5:55), then finish at LT (5:40).  My legs didn't feel great, it was hot (85 deg) and I quickly discovered I was somewhat dehydrated, all of which contributed to a sub-par workout.  Ran mile 24 to 19 to 24 on TOU course.  Splits were 6:34 (uphill), 6:19, 12:28 for 2 miles (a bit slow), 6:08.  Turned around and was supposed to do MP for 3 miles, then 2 LT.  Splits were 5:54 (good), 11:52 for 2 (good), 6:01 (bad- was supposed to be 5:40- legs were very tired), 5:45 (ok).  Pretty tired by the end of an ok workout- it would have been nice to be about 60 seconds faster overall.  1:45:12 for the 16 miles, 6:34 avg.

My bruise is feeling a bit better but now I have really messed up my left arch- I know I have been somewhat modifying my stride to protect my foot/bruise, and I think it is really messing with my arch.  It feels ok to walk with good shoes and support, but very painful to walk barefoot.  I will ice and monitor, but will cut mileage and forgo my planned 100 mile week if my arch doesn't start feeling better.  Oh well- most of my work is behind me, now, the priority is to maintain and stay healthy.  I have been lucky injury-wise this season, so would like to keep that trend going.

768- 265, Adrenaline- 81

Woke up for my 4 am run, but after limping around my house in pain for a few minutes, decided it was too painful and bagged the run.

On a related note, I put my symptoms in the discussion forum under the Running Injuries category.  Please read and share any knowledge you may have.  Thanks.

PM- 5 miles with McKinley in the stroller.  She sang in her very cute, innocent little 2-year old voice almost the whole time.  Foot is ok as long as I wear good shoes, but will closely monitor to see if it is getting worse or better.

Adrenaline- 86

No run yesterday- wanted to rest the foot.

PM- Big Workout in 85 deg temp- summer is hanging on.  6x1 mile at LT pace (aiming for 5:35-5:40 pace).  3 miles warmup, 2 miles tinman (which felt harder than it should have).  Splits for the workout were 5:33 (glad to be under goal pace), 5:34, 5:33 (started to get hard here- numbers 3-5 were not easy), 5:36, 5:34, 5:29.  Legs were pretty darn tired by the end, and I had to rest a few minutes before my 3 miles cooldown.  Pooped.  But felt good to get a nice workout.  Unfortunately, my foot started really hurting again- not my arch, but my bruise again.  Each step was rather painful on the way home, and then the top of my foot started to hurt, too.  Man, no injuries all season and now I'm getting hit 3 weeks before the marathon- ARGGGGHHH!

Adrenaline- 101

PM- 7 easy in 51:18.  Foot is better than yesterday but still tender.

768- 272

AM- Drove my wife to the TOU 5k start, ran .5 mile with her, then cheered her, Paul, and Cody in the race.  Marci was the 5th woman with a 5k time of 26:00- her best ever!  She was just hoping to break 30:00!  Then ran with Cody, Paul, and Joe on the TOU course to about mile 20.5, where we met Andy and ran with him most of the way back.  I also ran with Allie for a few minutes on her great race.  Then ran Paul home, back to the finish of the marathon to cheer more people, then looped around thru RH and Providence, then home.  It's amazing how many people feel the need to tell us we are running the wrong way on the course!  And there was a cute group of young kids who came up with a fun cheer- "Go, people, go!" 

About 17 miles, 2:05:10.  Foot is still noticeable but definitely better than earlier this week.  Will probably do 4-5 miles this evening.

By the way, I discovered drinking a 20 oz Nestle Quik and eating 2 Fat Boys does not make it easy to immediately run 6 miles.

FRB made a good show today- Paul, Cody, and Joe went 1-3 at the 5k, Nick M finished the marathon second, Sasha was 3rd, Steve C was 4th, Bill was 8th.  And Allie had a great race, but I don't want to take any of her show, so we'll let her talk about her race.

Adrenaline- 118