Denouement

19F, a bit of wind, which at this temp feels like more than it is.  Plan was 70 min run easy, with fast finish (6 min).  Fast finish is supposed to be like a 5k race to the finish.  Felt great during easy bit, kept about 7:25 ave pace.  Perhaps the cold kept me hopping.  Wanted a 5:50 for the fast bit, but lost steam in the last half of the fast mile, so got a 6:02.  For the weather, it was definitely equivalent to a fair weather 5:50. 

Feet are taped after a PT appt yesterday with very painful inner ankle and shin scraping.  The left inner ankle sore this morning while running, but got better after two miles.  Not form changing. PT stretched and worked on my neck too.  Neck got a bit crunchy in the last half of the run.  Back still feels a tad weak but no pain since Friday.

Cold morning, and had an 8am ultrasound in Provo, so decided to run in Provo, which sure enough was 5 degrees "warmer" than Salem.  Ran from UVRMC to Geneva then the river trail.  Was hoping to meet up with Sasha, but didn't see him.  Cold but dressed right meant it was just fine. 7:50 ave pace

Did long run today instead of Sat, since today was quite cold, and Saturday is supposed to be much warmer.  I will do my mile repeats on Sat.  Met up with Holly at 5am and ran for 2 hours.  Got in 15.39, 7:48 ave pace.

Core in evening.

 Soooo tired, dragged after lunch. 

7:50 ave pace.  Met up with Ali for a bit, nice to catch up with her.

30F, some light snow falling and on road in places.  Drove to ALA track, ran around it, but it was snowy, so I ran to the SF track, and checked it out but it was snowy, so ran back to ALA, where I had planned to meet Tyler after warm up.  We went on over to the SF river bottoms.  .  There's no flat miles, but there are some that are gradual inclines, so we did the mile repeats on one of those, specifically the fourth mile of the Speedy Spaniard.  The mile starts at 4717 and ends at 4741, a 24 F increase.  Not much, but also add a good 1/4 mile of head wind between .35 and .6 and it makes for a tough mile.  We went up three times and down twice, five repeats total.  Times were supposed to be 5:44 to 5:57.  I was hoping for 5:57 on the track, but on the road is harder for me (yet more realistic racing conditions, a positive).  I get syched up on the track plus I love the 200m splits available to me.  Ended up with almost 5 miles of warm up.  We did 5:55 (uphill, 5:07, .55 rest), 5:53 (downhill, 4:42, .50 rest), 5:54 (6:11, .51 rest--needed to tie shoe), 5:48 (5:04, .49 rest), 6:03.  #3 was hard, and #5 was the mother hardest of all.  5:55 ave pace overall.  Even though I didn't keep desired pace for the last one, it still is a good workout overall.  If I can have a 6:03 fifth or last mile in a 10k in those conditions, I would be thrilled.  About a 2 mile cool down.  Plus, I have my first mile repeat workout in the bag.  Always nice to get done.

15 min in 47F ice bath after some stretching.  Will nap and do core later. 

Ran 6.5 on the TM.  Retaped in the afternoon in preparation for tomorrow's workout.

Did my 4x2000m tempo interval workout in the TM since there was snow last night.

I dislike running the TM, my music seems more boring, it just drags normally, but I haven't done a speed workout on it in over a year.  It actually went really well, and was less boring, I bet because I had more to focus on than the little dot going around in a circle.

TM @ 6000ft elevation, 1.5% grade,Warmed up 30 min (3:75 miles)

Goal pace is 6:00-6:12, 3 to 4 2000m, 400m rest between.  I wanted to do four.  

1 - 9.6 for first two quarters, 9.7 for last three quarters, bathroom break instead of 400m

2 - 9.6 for first quarter, 9.7 for four quarters, 400m rest

3 - 9.6 for half a lap, 9.7 for 3.5 quarters, 9.8 last quarter, bathroom break instead of 400m

4 - 9.6 for half a lap, 9.7 for 2.5 quarters, 9.8 one quarter, 9.9 one quarter.

So just turned the screw a tad for each interval.  Felt good during it, only really slight left ankle issues.

3.75 miles cool down (30 min).

PT appt this afternoon. Left knee and ankle worked over, feet retaped (I learned how to do it myself!).

Way fun lunch with some blog ladies today.  Yum and fun.

Core this evening. 

7.76 in 7:49 ave pace.

Long run today because of travel.  Met Holly at 5am, ran 8 with her, then more on my own, last 2 miles fast finish: 6:17, 6:13. Last mile was hard but I pushed through.  

1/2 of a core workout while waiting for the kids at gymnastics. Way embarrassing and way public.  

Running like a chicken with its head cut off packing at night--that counts as cross training--right?

Woke up at 3am.  Caught a 6:30 flight to San Fran.  Have a 4 hour lay over, so I ran outside.  I was like a kid in a candy store--giddy with excitement to run in the sunshine and in shorts.  Ran from airport south, along the bay.  Then did PT exercises in the airport.  Very dorkish.  On my way to Hong Kong.  A short trip (6 days with travel) with my husband, who is speaking there again.

I'm going to lose my toenail over this one.  Plan was 5-6 steady state pace (6:20-6:32) in a 80 min run.  I did this on the tm, since tempoing outside in unfamiliar Hong Kong wouldn't work too well.  Warmed up 6k, then did 6 miles, started at 6:24 for the first 5K, then increased to 6:20 to the end.  

Core workout am in the weight room.  Increased to Phase 3, stage 3, the hardest of McMillan's series, except only did 21 instead of 25 of the pendelums.  Better luck next time.

50 min easy run in the Kowloon Tong MTR station area, looking for access to the Lion's park area, never found it.  5.75 miles. 

Tons of walking!  Not so impressive Valentines dinner at a chinese restaurant.  Some dishes were good, some were yucky, my bottle of water was $7USD, ouch! 

Did tempo on treadmill. 6k warm up, then 3 mile tempo. Ramped up pace each K.  9.5-9.9 pace (6:18-6:03).  Then 6.16K cool down, for 17k total.

I was supposed to do 40-50 min, so I went outside for one more crazy Hong Kong run, from the Mong Kok area to Yau Ma Tei area.  Saw the Tin Hau Temple and King's Park, where lots of old people were stretching their bones thru exercises, walking and jogging on a tall hill right in Kowloon.  Lots of stairs up the hill to get there.  Some little girl asked her dad in a british-laced english:  Why is that girl not wearing red pants (I was wearing a red shirt and turquoise shorts).  He was trying to answer her and I turned around and told her that I should definitely try to match my clothes next time. They were coming down the hill from a posh apartment complex right next to King's Park.  Time to catch a plane back home.  

I was supposed to do 60-80 min, with 6-8 miles steady state (6:20-6:32). Hopped on the tm and warmed up 2.5, then 6.5 @ 6:31, then more cool down. 10.75 total.

Evening: core workout, Stage 3, level 3 

Met Mack for a run in the am. 6.32 in 50 min.

PT appt: left outer knee, right adductor (knot right in the middle), left ankle area, right ham.  Pt exercises and new tape. I need to check out my blood.  It's been thin (clotting is slower) and I have been having a bit of vertigo - feeling like I am not quite touching ground or like I might lose balance.  I thought it was from excess mass transit and walking in Hong Kong, but its still with me a bit.  But feeling like I am not touching the ground should mean that I should run faster, right?  My PT said that thinner blood might mean I have less oxygen flowing around.   I'm going to request my blood results from my doctor (I had it tested several weeks ago).

My mom entered into holy matrimony for the fifth time at night.  We went to chef's table and had dessert.  I had the molten lava cake with ice cream.  Luckily, nice restaurant means small portions.  Unluckily, the kitchen brought out extra desserts since we were a wedding party.  I had about 1/4 of a german chocolate cake, which was really like a wedge-shaped ganache/mousse concoction with coconut and caramel.  Super fueling for 10k? 

Well, I guess i have to write this up sometime.  

This is my first race on my racing schedule.  I was thinking I'd like to break 38, since that's about where I was in my last marathon training cycle.  Sure, the 10k was hilly, I could see that from the elevation chart, but holy cow, it was hard.

I had my alarm set for 5:05 but woke up at 4:40 with no more ability to sleep.  So got to Ogden 70 min before the race.  Got my number then sat in the car and read a book.  I am reading Firefly Summer, it's about a small Irish town in the early 60's.  The weather was still fair, and pretty warm, about 44F with some wind.  I decided to change into shorts and my singlet, I did this after a 3 mile warm up.  I ran the course for 1.5 then turned around.  I realized the hills were big, but I was still sticking to my time plan. What is it with me and my inflexibility?  I thought that Sariah Long (who won the series 5k) and Stephanie Talley would be there.  I actually thought it was someone else who won the 5k, and their times were not impressive, so I thought I had a good shot at taking the race.  I found out after the race that the 5k is a beast and NET uphill, which explains their times.  

Mile 1 - 6:08, Hard uphill then gradual downhill

Mile 2 - 5:37, steep downhill first half then slight downhill or flat second half 

Mile 3 - 6:07, rolling, but more flat

Mile 4 - 6:37, rolling, just slight net uphill, in retrospect this is the beginning of the end, I should have been able to hold 6:15 on this one, was in first place, but Sariah challenged during an uphill here, I responded and she fell back

Mile 5 - 7:17, uphill, then steeper uphill, my legs are dead so I am pumping my arms, telling myself if I can hold off Sariah through the 5 mile mark, I could make it to the end, she didn't catch me in this mile

Mile 6 - 7:34 (that is just embarrassing) - steep hill at the beginning, then gradual uphill, Sariah catches me at about 5.3, I don't hang on like I should.  I had a hard time keeping strong and shifting gears at the top, net gain of about 100ft

.24 5:39 pace - some downhill to the finish, I didn't want to get passed at the bitter end.  I see the clock at 40:40something, not happy with that!

I introduce myself to Sariah, change my clothes, then find her again and ask her to show me the end of the 10 mile race.  She was nice enough to do that, even though it reduces her home town advantage a bit.   She beat me fair and square today, was stronger and smarter.  I felt a lot better when I learned she is (at least) a two time all american in the steeple chase and even got 12th place in OTQ race for steeple chase.  I feel a bit better.  But that doesn't change the clock.  She said you just can't go by time on these races, and I am inclined to agree.

The 10 mile race is apparently the 10k course with a 4 mile loop added to the end.  So I will be facing these same hills on March 12th.  I will be stronger and smarter!

I need to get serious about my diet, I know I will race better with just 2-5 pounds lighter.

Met JenH for an easy run. 7.85 in 7:39 pace.

Third day in a row, #5 since counting of dietary virtuosity. 

Workout this morning s/b 4-5 x 1000m cruise intervals, at 3:39-3:44, 200m rest.  Met Mack at Loafer, then found Tyler, did warm up, then Mack peeled off.  I switched into light shoes, then we started the workout on the track.

Track was clear of snow/ice.  Temp about 23F, wind about 6-12 mph (12 per ksl.com microcast), and it was headwind on three straightaways. Not bad, you can just feel it when going fast. 

1 - 3:39, started this one a tad fast, 1:16 rest 

2 - 3:41, 1:33 rest

3 - 3:41, 2:04 rest (includes quick bathroom and then a jaunt across icy/wettish grass to the start line)

4 - 3:39, 1:36 rest

5 - 3:40 and done!

Tyler and I took turns on the inside curve.  Neither of us felt like it was as easy of a workout as it was meant to be, but we were on the lower end of the range of target times, used 1:22 marathon time for establishing the target.

Cooled down a bit with Tyler then more on my own.  Felt no vertigo issues during the workout, but did for much of the cool down.  It is like feeling ocean waves, like I just got off of a boat. Weird man.  Anyone else experienced this?

10 min ice bath in 43F temps!  I am a popsicle! 

30 min run with MacK, you read right, just 30 min.  3.83 miles.  Dizzy most of the time.

4.5 mile warm up, then 8x 1 min on/off, 5:44 ave pace, then 3.43 cool down.  Total distance 10.22 miles.  Only minor dizziness during warm up/cool down, but more during the day.

Core in the evening.

I went to urgent care on Wednesday to see if I had an ear infection, that was negative, so he put me on musinex, which clears me up but makes it hard to sleep.  I went to the rheum. Thursday, and he agrees the dizziness may just be a combination of long haul flight, and catching a cold bug, and to wait and see.   

My coach has me peaking a bit for this race, then I'll have a down week next week, and then start up marathon training.  But with cold symptoms, perhaps rain and wind, hilly course, and a dash of dizziness, I think this isn't going to be such a glorious race.  What it will be is a great workout, a great practice for racing hilly courses (like RNR San Diego is), and it will get me out of the blizzard that is supposed to be hitting this weekend up in UT county.  Also, I have been able to have good workouts this week despite the cold symptoms, so perhaps the cold won't bug me much.  There's always race day magic you can count on :D 

Day 8 of nutritional virtuosity (6th day in a row), despite the Fat Boys served at cub scouts.  I did not partake! 

Ran with MacK and battled with cars in the slushy roads. 40 min.

will write details later. am  proud of my effort.

K, I am home.  I just have to say that I think the weather people are over dramatic in their forecasts.  

Woke up at 6:30.  Took Musinex and other meds, had oatmeal.  Checked the weather.  Light rain, low 40's, wind.  On the way to the race I call Amber to discuss wardrobe.  I brought an assortment of clothes in my car.  I got to the race a little over an hour before start.  Picked up my packet, then back to my car.  Met up with AmberG and ran most of my warm up with her.  I know I felt off, and she seemed to not be into the race either today.

Why was I feeling off?  These are not excuses. These are just some unfortunate inputs:  sore throat (sounded froggy), stuffy nose (musinex took care of these two symptoms during the race), dizziness that has been with me off and on for 2.5 weeks, and I could feel it in warm up.  Also the knowledge that this was supposed to be a key race for me, but the weather was kind of crummy, and I was worried about how well I could do. 

Got about 2 with Amber, a bit over 3 overall in the warm up.  I kept running back to my car to modify my wardrobe.  I eventually changed into shorts.  Wore shorts, singlet, my windbreaker, throwaway gloves and my pink brooks launch.  I think the wardrobe ended up being ok, but I wished I had arm warmers instead of the coat, since the coat acted like a parasail in the wind.

There were some long and short mile marks, but I will try to piece the race together 

Mile 1  6:25, has maybe 70 m of red mud after .12 or so at the start, I follow Steve Hooper along the edge and it's not too bad through most of it, I felt good in the race for about .25 miles :D, turned east and had head wind.  Throughout the whole race I battled the wind alone, with the exception of 5 second breaks. When I would pass someone, they would be going too slow, so I would tuck in for a couple of seconds before moving on.  There was a great big group of HS guys ahead of me, but I couldn't catch them.

Mile 2  6:15, .98 lapped at mile marker on this one, I am lead woman

Mile 3 6:14, there is a 180 turn in here, can see Ty is next girl, then Amber, then the Sojourners chick I met before the race (name is . . . can't remember)

Mile 4 6:15

Mile 5 6:12, big hill looming

Mile 6 6:25 uphill, then crest

Mile 7 6:57 uphill and headwind

Mile 8 funky mile split, have 6:45 pace for .81, I think I was trying to get on their mile markers, this was still uphill 

Mile 9 6:21 pace for .94, another funky split, I should really just let my watch run

Mile 10 6:04, finally we do another 180 and there is some downhill and tail wind

Mile 11 6:34 up and over a hill

Mile 12 6:19, down hill, but it was 1.19 miles to get to the mile 12 marker, the .19 was at 6:30 pace

Mile 13 6:11, have been dizzy during the race, but it is increasing towards the end

.3 @ 6:16 pace to finish, including another jaunt in the red mud/dirt. 1:25:10 end time 

I measured it at 13.25, which is the shortest I heard of from anyone.  I guess I am way good at tangents :)  The shortest besides mine was a couple of people at 13.27.  A couple of other people were at 13.4.

Assuming the course was .25, then it was .14 long.  1:25:10 is 6:26 pace for 13.25, so I can take off 54 seconds.  1:24:16.  UPDATE:  BASED OF STEVE HOOPER'S COMMENTS, THERE WAS A TIMING ISSUE.  SO I LOOKED AT MY OVERALL TIME PER MY WATCH, AND SUBTRACTED MY COOL DOWN, AND MY OVERALL TIME FOR THE RACE WAS 1:24:30, subtract 54 sec for the extra length and we get down to 1:23:36, not too shabby :D

This is not the result I wanted, but I did work throughout this course, and I didn't give up, and I had some good miles in there.  I felt at mile 6 what I normally feel at mile 9 ("this race is getting long, my legs are tired"), but I hung in there.  There were no steep hills, mostly 1-2% grades, but it had long stretches up and down, that combined with the wind and rain, made it a challenging race.  Ty came in second a couple of minutes behind, and Amber was third.

I now have a down week before serious marathon training and two-a-days begin.  I need to regroup mentally (let go of the two races that haven't been up to snuff), and I need to get well--kick the cold and hopefully that will make the dizziness go away.

I am in Phase 3-which means I consider running in about every decision I make.  Which means I didn't have any naughty treats after this race.  I did go to a Thai restaurant Saturday night, though, so not 100% dietarily virtuous.

Monday is my b-day, Ben will make me fat free brownies, and Paul will make me a chicken salad :D :D 

Did 3.2 mile hike with the family in Snow Canyon today.  It was fun.  The boys are getting faster (27:40/mile ave including breaks) and less whiny.  They are awesome.

Slept in.  Worst day of symptoms yet.  I slept in, went to work, felt sick, ran when I got home for 40 min on the treadmill, thought I was going to throw up the peanuts I ate two hours before.  Lesson learned--peanuts take more time.  Paul was stressed and asked to take me out to dinner for my bday instead of making me a chick salad, so we went to Bajios and I got a small chick salad.  I was going to get frozen yogurt afterward (it was my bday) but opted out since I was full after dinner.  Watched the first episode of The Pacific (edited) for a special treat before an early bedtime.