Just one race at a time

Rest Day

6 hill repeats today.  I got really mad when I was doing them.  I ran out one mile with a hand held water bottle that I won at the Lake to Lake relay.  I put the water bottle at the bottom of the hill and start to run.  As I do this the crossing guard at the bottom of the hill watches me go up and down twice and take a drink out of the bottle each time I come down.  The third time I come down I can't find my bottle...I look up just in time to see two boys on the other side of the street walking away with it.  I whistled got their attention and asked them to bring it back.  They said they were sorry, I really was not upset with them I was more upset with the crossing guard who watched them take it and then helped them across the street and said nothing.  I was not going to drink out of the bottle any more since I was not sure what the boys had done with it.   I still had three repeats and a mile cool down with out any water.  I felt like Tantalus, I had a ton of water but couldn't drink any of it. Anyway thank you for listening to me rant I am better now.

Splits: warm up mile 9:25

1 - up: 2:26 - down: 2:03

2 - up: 2:25 - down: 2:06

3- up: 2:35 - down: 2:14 (this includes looking for bottle and chaseing down boys)

4 - up: 2:36 - down: 2:16

5 - up: 2:42 - down:2:12

6 - up: 2:43 - down:

for some reason I don't have that last down repeat on my garmin...not sure why I think it was because I changed it back to a mile lap too soon.

Last mile 8:58

Six ez miles they felt really good.   I just looked on my schedule and found out I should have run eight.  Oh well!

5 easy miles on a 3% decline first one @9:13 2nd @ 9:05 3rd @ 8:57 4@ 8:49 5th @ 8:34

Lifted for abs

Spin class

Four marathon pace miles today...I thought about doing 6 since I missed two miles on Tuesday, but no not today, mostly just not in the mood.

splits: 8:43, 8:33, 8:31, 9:04 (walked .2 miles to house, garmin said I was going 8:04 pace when I started to walk)

6 miles on the elliptical. only 8% resistance in 41:47

Lifted for back

Yoga

I wanted to run this run as close to marathon pace as I could.  The course I ran is really hilly I am running either up or down the whole run with the first three being gradual downhill, which makes the last three up hill...and it does not feel so gradual.  

At the one mile mark I saw to ladies running ahead of me.  Their pace was slow enough that I thought I could catch them fairly quickly.  I needed to make a potty stop before I could pass them though.  After the potty stop I could only see them when they ran under a street light.  I think they were about a half mile out.  As I ran I could tell I was getting close but not as fast as I thought I should have been.  I finally caught them a little after the 3 mile mark.  This is why the splits for those miles are faster than they should have been

When I got home I compared my splits to Cougars pace chart.  The terrain was not quite the same (my big hill was at mile 7 rather than 8 and miles 9 through 12 are steeper than at St George) I think this helped me feel like I can hold a faster pace when my legs are tired.

Splits: Mine followed by Cougars pace chart

9:00   9:05

9:26 (potty stop) 8:54

8:14   8:33

8:15   8:23

8:42   8:44

8:31   8:44

9:28 (potty stop and hill) 8:44

9:22   9:47

8:27   9:21

9:18   9:05

8:50   9:26

9:29   9:00

Walked the last .82  If I had known I was that close I would have walked .18 further to make it an even 13.