Just one race at a time

rest day

one warm up mile 6X800 1% incline at 7:30.  These killed me!  I had to take the incline off for the last two.  .5 mile cool down

Lifted for legs

seven recovery miles.  Left leg is giving me trouble I hope it goes away soon.

5 miles 9:13 3% decline. .9 miles at 8:34 .1 mile at 9.0 speed

Lifted for legs

Spin

The schedule called for 7 race pace miles.  I am still not sure what my race pace is, should it be 9:06 (BQ) 8:46 (Kims BQ) or 8:34 (goal pace maybe?)? I didn't quite know how to handle this run.  At first I was going to do it on the treadmill and run it at 8:34 but I know that I have a problem feeling what pace I am running and I should do it outside to get the feel of the pace. 

I drove to LPT because it is a little flatter (or should that be more flat) anyway here are the splits

Splits: 8:37, 8:11, 8:15, 8:30, 8:33, 8:45, 8:32

As you can see they were all over the place and I never really knew what pace I was going.  It all just felt hard more like a tempo run than a race pace run.  Going off of these splits what do you think I should shoot for as my race pace for Ogden? (Boston I am going to just run for fun) And how do you guys that can run such even split get to know what you are running?  The 8:11 mile felt just like the 8:45 to me!

6 miles elliptical legs were dead I had a hard time with this and though it was better to take it easy today so that I could have a great run tomorrow.  first three 9% resistance last three 6% resistance in 52 minutes (so slow)

Lifted for legs

Yoga

I am still feeling it in my shins.  I may need to ice them.

Had a great lunch with Smooth, Teena, Andy and I am so happy Paul crashed the party I think it saved Andy from another intervention!

12 fun miles with Kimmy, Smooth, Teena, Lucylu?, Kelli, Maynard and Crockett.  I should have gone farther but when Kim got hurt and decided to go home I went home too.  

I was really sad to find out that Kim will not be running the Ogden marathon with me this year.  She has family obligations that day.  So if anyone out there is shooting for 3:50 and wants a running/training buddy let me know

Splits: 9:33, 18:16 (forgot to turn watch off when we met up with the group)10:02, 9:35, 9:46, 10:15, 10:37, 9:04, 9:27, 9:33, 9:38, 9:13