Believe to Achieve

knee bugging me....ugh

so went out slowly and ran a mile walked a minute x 8 miles so 7 min walking

never went fast  here and there around neighborhood

avg pace 9:33  avg hr 143

10 miles with Melanie starting at her house and to willow park and heading left

went until hot springs

avg hr 150

easy recovery pace but then per her fun app we did a little speed off her phone talking to us on peleton

4 x 30 seconds with min recovery jog then 4 x 1 min  with 2 min recovery jog ending with 4 x 30 secs again

1.3 miles left to her house

avg pace overall 8:53 first five miles 931 to 904 paces

muggy entire run /stale air and warm but not boiling

went to chiro yesterday for right knee and came out with left hurt rib right under left breast no bueno, at work 

not able to run

rib pain

lots of splenic flexure gas pain too belching tooting 

from special k cereal, too much iron

joints achy too  had this cereal three times this week a lot this am

also chicken salad with no bread yesterday and chia seed coconut pudding all ganged up on my digestion

went back to marc chiro 

really no help 

knee however a little more help

hard to sleep with this pain and belching

called in sick for the pain and intense pressure and joint aches in knees mostly right stiffness, some sort of flare

slept until 730 am  

at 930 ibuprofen and tylenol taken at 5 am kicked in an rib pain not as intense so tested out stiff knee/body and rib in the 82 degree grossness, some cloud cover

ran super slow first mile 10:36 then 9:41, 9:29, 9:09 and 9:01.  avg hr 142

got out some kinks and rib i could feel but not have to stop pain, energy level low but certainly too hot for my liking but tolerable since cape cod runs

avg pace 935  stopped at uv peds potty 

broken rib??  super painful after ajustment at chiro tues went back thursday no better and pretty painful all friday night also belching a lot just overall malaise

jogged one mile up canyon from bus drop off   

then another 1.5 miles

very painful running the first 8 miles then i walked 12 times

hr got up to 190 at one point

muggy had rained on way to mapleton  and streets all wet

muggy at race felt not really hot but more out of breath and no adrenaline and a high heart rate so just walked

737

730

725

719

720

719

733

732

the walking twice during mile 9  x 2 ??  8:14

3 x walking in mile 10 - 8:15

three times again mile 11- 8:36

3 x mile 12 and longer- 8:59

and x 1 last mile - 8:04

last 0.05  I forgot to stop my watch.  so don't know pace. I was gingerly joggin.  it took 20 seconds to get to finish from mile 13

always this race is off by first mile bc it cant pick up in canyon.  

got 13.05 without it picking up so it would be right on.

first age

iced in ice water at finish

got rib taped after chiro checked it.