Denouement

It was snowing when I woke up, drove to SF to meet some guys.  I ended up behind the snow plow going down WH drive, so I was 3 minutes late to our meeting point, and no one was there.  As I was following the snow plow, I was giddy with relief thinking that we would cancel our hard workout.  It is so hard to do 3x2mile repeats this late in tax season.  I am tired and tired of being tired.

So I was on my own.  The roads in SF were not covered in snow, though pellety snow was coming down pretty good.  I decide to do one 2 mile set, maybe two.  I warm up 2.87, stopping to stretch after 5 minutes, and reluctantly start the first 2 mile segment.  I start at the 3 mile mark of the SF half and go toward the 1 mile mark.  My target pace for the workout is supposed to be 6:05-6:18, but I think I'd be lucky to be sub 6:30, with how I feel and the snow.  Mile 1 6:18 (thrilled to find the 2 mile mark on the road), Mile 2, I totally miss the mile mark by about 10-15 sec, so it was a 6:17-6:22 mile, somewhere in there.  Snow is sticking to the bottom of one shoe, just one of them.   I rest 4:50, then start this in reverse.  Only problem is it is still snowing and I can't find either of the mile marks.  I stop after 13:09, likely overshooting the mile mark, since now the road is covered.  Halfway through this I know this is my last repeat, I am feeling tired.  At the end of the second repeat I had no plan to do a third one, but after 5 minutes of rest, I thought, why not?  This will be good for me, so I toe the line (not a good saying in this case since the road is snowy and I don't know where the line is), and I do the third one.  13:01, though I wasn't exact on the mile marks, I couldn't find any again.  I pushed it the last mile, and I am thrilled I was strong enough mentally to do the workout on my own, and to complete it.  I just told myself as I did the third one that this was building character and would separate me from my competition.  By the end of the run the snow was in traditional flakes instead of pellets.  My cool down was a nice slow pace.

3 miles on TM and stretching

Had to get home early, so ran on my own.  Had to keep a decent pace to get home on time.  Plan was 14-16, with 2-4 miles fast finish at the end.  I was thinking I would do 14 and 2 hard at the end.  Had a gu at 7.75, caught up to the SF running club at 9 miles, ran with Mark Shelley catching up with him, and then turned around when I saw SteveK and Carl, two fast dudes.  They offered to do the fast two miles with me, but there was one catch, we had to go up Harry's Hill first (a long one mile climb).  I haven't been up that hill for 1.5 years, but I was grateful for company so I went with them.  This also had the effect of giving me extra miles.  It also made our tempo downhill.  In two miles we dropped 366 feet.  Mile 1 was 5:47, mile 2 was 5:33.  I was behind the guys but caught up to them in the last 1/4 mile as I kicked it in (I am supposed to finish very strong, like 5k pace or faster).  That accounts for the 5:33 mile.  Now if only I could do that pace two miles in a row on the flat, hopefully later this year.   A steep downhill tempo = me becoming reacquainted with a long lost friend--the ice bath.  I squealed like you wouldn't believe, I got the bath down to 48F.  10 minutes in the ice bath.  I will do my core workout during morning conference, and am going into work today.

I

Ran in Payson into the wind, then with the wind to my back.  Planned on 10 miles but my left knee was niggling so I turned around early.  

Core workout in evening

Met MaryAnn's group in the afternoon.  SI joint felt hurty for a couple of foot strikes, then back to normal.  My SI had some nice pain just for a couple of foot strikes during my Sunday walk.

On TM, felt fine

Met Travis at Marion's house.  It was her first time on the bike in a while, so it was challenging for her, but it was way challenging for me too.  Travis was stronger than me, but I hope it was worthwhile for him to come out. 6:27 ave pace for 6 miles, 10.4 miles total.  SI niggly at the beginning of my warm up.  Otherwise fine.

Core workout in evening 

5 on TM

Was supposed to do 14-16 with the last 2-4 at goal hm pace.  So I thought I would run MaryAnn's 10 mile race, with running 4 before the race.  Take the first half of the race easy, then run the last 4 hard. There was only one guy who was going to run the 10 mile race, turns out, but he was going to go my pace the whole time, and the race was going to start late (no sign of MaryAnn) so I started on my own, 5 miles up the canyon then back down was the plan.  The river trail was covered in snow starting at about 3.2 miles, I ran in the snow for about .2, then decided that I would damage something if I continued, so I turned around, bagging the "race".  So the fast guy catches up to me and turns around too, so I start running my fast miles with him.  I stick with him for about 1.4, then he continues strong while I do what I can.  The first 1.4 were 6:10 pace, the 2.6 on my own were about 6:20 pace.  DOWNHILL.  Saturday and Thursday just felt like I was running out of shape.  I feel heavy and unable.  I hope that feeling doesn't stick around.  Pain in my knee afterward, worst it has felt.  Iced it.  Feels fine today (Sunday).  Four days until tax season is over :)  This is my best training in tax season ever.  I am supposed to do 1 mile repeats on Thursday, though.  on 4/15.  Funny!

I met MacK and ran outside, it was so wonderful, with short sleeved shirt and shorts.  I am working every day this week but am hopefully not going to have to pull any super early mornings. 7:58 ave pace

Only two cans of soda today.  Starting my caffeine step down. Had a small headache in the evening. 

Met MacK for a swift 6, then ran some more.  MacK's in great shape and pulling me up each hill.

5 on TM

My coach gave me mile repeats, 5-6 with 800 m rest, 5:50-6:03 pace.  Since last time I stayed just under 6:00 for 6 repeats, I thought I would try 5 and just try to be 6:00 to 6:03, especially since last week went so stinkily.  What a funny thing for him to do, anyway, giving me mile repeats on tax day.

Here's what I have to say to tax season: 1-5:51, 2-5:50, 3-5:47, 4-5:46, 5-5:42. :P  I am so thrilled!!!  I thought after the first one was faster than I was planning, that I would pay for irrational exuberance, but it turns out I was ok.  The last one was the hardest, but all the splits were good.  Never had a quarter slower than 88.  Hopefully this means I am in better shape and will do ok on my half marathon May 1st.  

Ok, totally FAILED to mention that Tyler did the workout with me, helped push the pace, and took the outside of the 1 lane the whole time, so he did 5x1.05 miles, or something to that effect. The workout wouldn't have been the same without him.

MacK and Aub both came and did 1/2 mile repeats and were looking really strong and I am grateful for them coming. 

Couldn't feel the knee during the workout, but felt some tightness in the ham.  Standard stuff. 

I am excited to go to work with my training, and excited to have time to go to the PT. 

So happy tax season is over!  Thanks so much to bloggers who kept commenting even though it might sometimes appear that I wasn't reading them--I totally was and value encouragement.  I'll try to be a better blogging buddy. 

Lame run, 3 miles, dropped off jj at piano, three miles, picked up JJ from piano, one mile on tm.  SI niggly during run.  Really slight.

SI pain 1 

Ran with Mack and Aub, we were cruising along.  They did some tempo toward the end, I just hung behind.  7:37 ave pace.  Legs felt great during.

SI pain started in the evening. Not sure if it was the long run or playing with the kids at Kangaroo Zoo, an inflatable toy place, but was definitely sore by 7 and it increased by bedtime.  Worrisome.

SI pain up to 3-4, affecting walking stride 

Felt much better today, pain at max 1-2

Ran with Aubrey and Jaime.  SI felt tight, more accurately my whole right glute area from upper hamstring to lower back was tight, and was almost to form changing level.  

Rheum is ordering my Enbrel today.  Starting phase 2 of training.  I figured it would come to this.  I am surprised in some ways that I got this far without it, but I am sad I couldn't go farther.  I think I will change my blog name to reflect this continuing theme.  I hope to have my first dose by Thursday.  It's coming in the mail, but hopefully will be expedited. 

Ran with MacK in the morning.  It felt better than Monday, but still tight.  I felt like I would continually go up against a wall, at around 8:20 pace, and that my tightness wouldn't allow any faster pace.  

My enbrel will arrive Thursday.  Got that all worked out today.

Walked 2.15 this evening and did the core workouts that don't put pressure on my joint.

Will go to the PT tomorrow and run afterward.  I am hoping I will feel better tomorrow. 

PT appt this morning.  He found a new way to torture me, apparently when he was working on my lower back, a muscle that attaches to my lower back on the right side is also irritated.  He could squeeze on these muscles on both sides of my spine and the left side felt like some pressure, but the right side felt like a Vulcan pinch, so once he found that was sore, he went to town torturing me up in that direction, along with my various and sundry other areas he normally works.  I slept in and ran after the PT appt (good call, if I say so myself).  I ran in SF, it was windy! And during my stretching it started raining huge heavy drops, I was strategizing how I would need to go to Big 5 and buy a dry outfit, since I needed to grocery shop before heading home.  Thankfully, the rain mostly stopped after one mile, and I had enough time to dry out (mostly).  Even better, my right side felt mostly normal.  The outside hip is niggly, but I am more concerned about my SI joint, so I'll take niggly anywhere else.  Was able to do 7:30's without trouble after warming up.

Oh, my gosh, I just filled in the top of this workout and my enbrel arrived!!!!  My stomach is all a-flutter.  I have to wait for it to get to room temperature then phase 2 of my training begins.

I think I'll write up this workout backwards.  

9am-- I am driving through the Salem farmlands and it is sunny and blue skies.  I am searching for my hat and gloves and coat which I foolishly discarded in the second mile of my eight mile tempo.  Why couldn't the weather have been like this during the tempo?

8am-- gulping down oatmeal with blueberries.

7:50--in the shower, I am moaning because I am pretty sure I have legs under my waist, but I can't feel them, and I can't feel my toes.

7:48--I made it! but why are my toes a funky blue color?

7:35--I squeal as I enter the ice bath.  I have a goal of 12 minutes this time, its 46F, my slimfast shake isn't cold enough, I used all the ice on the bath, but I figure I don't need my drink cold since my bottom half is freezing.  I chug the drink, read Bleak House, and try to forget about the ice.

6:55 I jump out of the car and hit the bushes, realizing I am not going to make it home without a pitstop. 

6:50 get to my car, done with 13 miles

6:40 done with tempo, relieved I didn't give up during it

I did an 8 mile "steady state" run which I guess is faster than marathon pace, but slower than 1/2 marathon pace.  It is supposed to be 6:26-6:38.  I was gunning for 6:38, since I haven't done longer than a 6 mile tempo (or a 5.6 mile race) in 15 months.  It was brutal.  We started the tempo into the wind and snowing, but thought, that's ok I'll have tailwind eventually.  I suppose I did at some point, but I swear, 80% of the time the snow was in my face.  At 6 miles I thought that there must be some acid in the snow because it was irritating my eyeballs and I couldn't keep my eyes open for long periods, I wished I had my hat.  My watch registered the pace at 6:42 overall, but I tracked one mile on the 1/2 marathon race course and it was 6 seconds faster than my watch.  So I put today's tempo into the course tool, and it said 8.15, in keeping with my lame watch's tendencies.  So if you count it at 8.15 miles, then my pace was 6:34.  I think I like the faster pace better, I'll take that one.  Basically I think I need alot more practice with tempos, so I can get mentally and physically tougher. I am satisfied with this workout, given the weather and my recent SI issues.  

I had tightness in the outside hip bone area the whole time, a 1 when running easy, a 1-2 when running faster.  It feels like it is bruised.   Not as concerning as SI pain or whole glute seizure.

Ok.  I gave myself the shot.  So glad I didn't faint because noone's home.  I guess I am not so tough.  I had to tell myself to breathe, then I had to tell myself to not hyperventilate.  A bathroom is a dangerous place to pass out.  It wasn't too bad, just stung a little.  I better go eat something . . . :D 

Walked .5 on TM then stretched inside because it is raining again!  Met MacK at 9:30 for a shorter run, good thing it was short because I was soggy by the end.

Met MacK and Aubrey at 5:30.  I thought better to wake up early and run with them than to sleep in and run alone.  Good call.  We ran together for just over 10 miles, then MacK was so kind to lend me her gps watch since I didn't make sure mine was charged.  I was supposed to run 12-14, with 2-4 at goal 1/2 marathon pace at the end.  My goal 1/2 marathon pace is around 6:26.  I started these tempo miles at 10.4 miles.  First mile was 6:24 and flat, MacK and Aub are ahead of me (because I took a potty break before starting the hard miles).  Mile 2 was gradual uphill, I was close to catching them, but they had picked up their pace.  I ran with MacK for 1/2 mile, It was so nice to run side by side with her through hard running, I think it might be the first time ever that I heard her breathing hard (I was breathing hard too). We were going 6:20 pace when we were together, but I must have slacked off when she pulled back because the mile split overall was 6:27.  Mile 3 had some downhill and was 6:18, mile 4 was flat and 6:17.  I jogged slowly until I hit 15 miles (I was halfway up heartbreak hill) then I walked the 1/4 mile to my car.  Bought a bag of ice on the way home.  I am now ice-bathed and showered.  

Will nap later today, I am sure :D 

Upper back tweaked last night!  Back felt better when I woke up, but had PT appt this morning so that was good.  They did ultrasound and massage on three areas:  that knotty back area, SI, and upper ham.  

Afterward ran 5.22 in 40, 7:40something pace. 

Met Tyler and Travis at the Salem track.  MacK's son got the flu so she had the joy of dealing with that instead of running with friends.  Sorry McKenzie (see, I know how to spell your name).

Workout was 4-5 1000m cruise intervals, just 200m rest in between.  3:45-3:50.

Did 2.7 miles warm up, changed into red racers and stretched, potty break.  I knew Travis would take off but I informed the guys I had to stick to pace, this isn't a "give it all you got" type of workout.  Travis took the lead on each one and was 9-13 sec faster than Tyler and I, who stuck together (Tyler just ran Boston with his wife KellieS eight days ago, or else he would have been more itchy).

1 - 3:44 (1:06 rest), 2- 3:44 (1:28 rest - I had to tie my shoe), 3-3:41, oops a little too fast (1:14), 4 - 3:43 (1:12), 5 - 3:42 (actually Tyler didn't stick with me on this one, he took off on the last lap, probably 5 sec ahead by the end),  workout was nice and short, I could have done a couple more at least without trouble, but the short rest does start to get to you.

Nice long cool down.

Travis was so nice.  He says he doesn't even consider me a girl, I run so fast.  What a complement.  I will try to live up to it. 

Ran for 30 minutes, stretching

Slept in.  Ran from the Provo Mall along the 1/2 marathon course.  It was kind of cold, but not quite to glove weather.  Warmed up just over 4 miles, then ran 8x 1 min on/off.  Averaged 5:38 for the "on" portions.  It would snow lightly on and off.  I hope Saturday's weather is calm.  I want my time to reflect my abilities.  

Easy shake out