Denouement

40 min run, 5.08 miles (7:53 ave pace)

Slept over at my sister's house in Ogden, so I was able to wake up at a reasonable time: 5:45.  Got to the buses at 6:50, it was wierd how the race directors had all the buses fill up, then they all went up the course at the same time, so that cut into my warm up time. Had a scant half hour til start time.  Ran up the road to get some privacy, saw Paul Petersen, good to see him here.  See Sariah and Stephanie, good, have some competition.

My plan was 6:15 for mile 1, 6:00 from miles 2-7, then 6:15ish to the end.  Even if I faded I would hit the 1:21-1:22 McMillan thought I could do. I also didn't want to lead early.

Mile 1-3 were 6:02, 6:04, 6:08, I was in a pack of three girls and three boys, hanging in back.  I was surprised to have some head wind, but stayed tucked behind so as to not get the brunt of it. I felt good in the first couple of miles, with the exception of some leg pains (just worrisome, not affecting running), but started to feel uncomfortable and started slowing already by mile 4, fell back from the pack.  Miles 4-6 were 6:19, 6:22, 6:30 and these still were downhill miles!  I was already reeling mentally from this, but felt like I should try to keep in the 6:30's for the rest of the race, if I did, I might catch white shirt who was slowing but way ahead of me (at first I thought it might be Sariah) (let's see how that went, shall we?).  The remainder of the miles were 6:42, 6:37, 7:01, 6:46, 6:57, 6:56, 6:47, and 40 seconds for .12 (5:38 pace).  Rolling in at 1:25:5x.  You know how you put your foot up on a stool so they can cut off your chip?  Well, my foot was totally shaking, a sign of a race run hard, but the results were so unsatisfactory.  A 7:01 for mile 9?  So anyway.  I grab my coat and want to cool down.  Sariah's husband, who was so kind to cheer me all along the way, that was really kind of him to do, asked how it went, and I gave some unhappy response.  Then another guy asks how it went, then he says he's from the blog and I just start bawling.  I guess it was just because the blog has been my support through the good, bad and the ugly, so I knew I was facing someone who knew my goal and knew how far away from it I am (or was for the day anyway).  Sorry for the scene, Mark.

I ran off still visibly upset but was able to calm down within a quarter mile.  Had a stoic remainder of a cool down.  Had a good chat with Paul who said my series of goose eggs were good for me :D  I sat with Sariah and Stephanie (both of which had good races and got the time range I should have been in) and talked with them.  Doing a series of races with competitors builds a sense of comraderie. 

On the way home I listened to conference.  There was a good talk about pain and how it makes you humble and turn to the Lord and in the end stronger.  I hope that holds true.  

I am not sure if this is just a funk or if something is wrong in my body.  It turns out I ran 77 miles this week, on top of 79 last week, and a Yasso workout on Thursday, so maybe I am just tired (I would think this wouldn't cause such a big swing, but maybe).  Maybe I am in a psychological funk.  Or maybe I really am internally bleeding (as my last blood test indicated).  I think I am going to try to make my next gastro appt be earlier (it is set for April 18th).  ***Note, don't freak out about these lab results, I've had a lot of weirdish lab/medical stuff that aren't critical that we are watching, that's my point.  If I was internally bleeding in any significant way we'd know from my p**p; all I mean to say is that I should check on it again sooner rather than later, like some have said, just for peace of mind.

We saw True Grit in the evening, a great movie.  Then did core workout. 

40 min run on TM

med-long run with Mack and Holly for an hour, then more on my own.7:56 ave pace.  Core workout.  Very tired today, and it was Ben's bday, so lots of cooking and had to make an extra effort to be NICE all day.  I was so exhausted by the time I went to bed.

9 hours of sleep before this workout. AM: 6-8x1,000m cruise intervals (200m rest) and then 3x200m.  3.5 mile warm up, stretching and strides.  goal pace was 3:43-3:47, starting slower so that I didn't wear out.  I wanted to do 8 but I have been so tired, and down emotionally, so I wasn't sure how I would feel.  But this workout was my best executed workout of the season so far, so that feels great.  3:46 (1:30 rest), 3:46 (1:30 rest), 3:45 (1:29 rest), 3:45 (1:44 rest, Mack joined here), 3:43 (the Mack bump, 1:44 rest), 3:43 (1:36 rest), 3:45 (1:38 rest), 3:42, (2:48 rest), 35 (1:37 rest), 35 (1:39 rest), 36.1, 1.92 mile cool down on my new orthotics.  Would have liked to do more cool down but this was a long workout and I had to get home for my 1.5 hour massage.  Calves were like bricks.  Lots of tension in my neck and shoulders.  

PM: 40 min on TM, 4.86 miles 

5.17 in 40 min, 7:44 ave pace.  PT appt, worked on my left outside calf (muscle that goes up and down), left knee and right ham.  

3 games of laser tag with the boys at night.  Lots of screaming and heart-pounding, that has to count for some cross training, eh? 

20.15 in 7:44 ave pace with some ladies in Salem/SF.  At times felt really good, at times just slogged along.  I have had a hard time sleeping without Paul home, so glad he is home now. Right knee and inside left ankle a tad niggly by the end. 

Core workout in PM.

Ran in my new orthotics for .35 but decided to switch to old shoes, then met up with MacK and Holly for 3 miles. 7.2 total.

AM: 3.13 warm up, then 10 x 1 min on/off, 5:35 ave pace, first one was on the track pacing Holly through her 400m (last in a down ladder).  That one was fast, then one other flat one, then four uphill, then four downhill.  Liked the downhill ones better :)  2.3 mile cool down, doing less mileage this week.  PT exercises when got home (dynamic calves, quads, ITB, cross ball grab). 

PM: 4.06 @ 8:08 pace, core after dinner 

8.56 miles in 7:47 ave pace

6 miles on TM, about 46:30

4 miles outside, 29:59, had to hold myself back.  I can tell the cutback weeks are helping.

Race start is 7am. Stayed at Fairfield Inn by the airport.  Got to the Gateway trax station at 5:33, saw the prior tram take off.  Waited about 19 minutes for the next one. That is a crazy wait for a race morning where thousands of people are relying on this transportation.  That's pretty much my only complaint (ok one more, the course was just a tad short).  Got to the race start at 6:22, after many stops where the tram was too crowded for waiting racers to get on.  It was so sad, and I was sitting next to the window, just seeing them.  Apparently there was a tram right behind us with more room.  I warmed up 2.7, and found my very own Narnia just .3 miles from the race start, by the field on the fort, with noone else using it.  The pots by the start were ridiculous, so this was quite a find.  At the start was Allie Scott, a woman named Katherine who got third last year to Lindsay and Nan at Hobblecreek, and Julie Thomas, so a good group of ladies.  Race started just about 5 minutes late.  The mile markers were all dead on (the ones I saw and checked, though I just let my GPS run) except the first one, which was about .06 off, so all were .06ish off from then on out.  Allie said they should have started the half a stretch back from where they did. Splits were by gps:

1 - 6:05, flat and downhill, about in fifth place, Allie and I are together

2 - 6:16, flat and downhill, I think Allie pulls a tad ahead by the end of this mile.  My legs are feeling much fresher than my last race, no achiness, I am feeling hopeful.

3 - 6:00, 4 - 6:02, 5 - 6:23, have a 180 turn here and can see the competition.  I am in third at this point, and Allie is in first, Rachel (found out who she was after the race) in second, just staying calm, 6 - 6:12, more downhill, pass #2 girl to get in second., 7 - 6:08 still gradual downhill, thinking not sure how they found so many nice downhill miles in SLC, 8 - 6:07, 9 - 6:14,  miles 7-9 I was hopeful of reeling Allie in, 10 - 6:27 , some uphill around Sugarhouse, wheels wobbly. 11- 6:28 some downhill, then start the long uphill climb, happy with pace but Allie isn't getting closer (will be interesting to read her splits!), 12 - 6:49, damage control zone, first .5 of this mile is gradual uphill, then gets steeper, then last .15-.2 starts the downhill, 13 - 6:08, nice downhill on this mile, so glad I could find the right gear again, kicked it in decently, scared of #3 girl, I liked turning into the gateway (other the cobblestones on my hot feet), which was cool to run through the tunnel of spectators.  .05? didn't stop watch properly.  I got 13.05, I am curious to see the distance other racers measured.  I would have loved to have been up there with Allie, but given my string of races recently it didn't make sense to go out with her, which would have been quite aggressive, I think I raced it just right, felt like a racer again.  Would like like to be a couple minutes faster?  Wouldn't we all, eh :D  But I am out of my slump and racing to ability so that's good news.  

For cool down, I ran 2.75 on the course, stopped at the water stop about 1.3 miles from the end and asked if I could volunteer.  I spent about 45 min handing out water to 2:00-3:00ish hm racers (also saw the fastest marathoners).  I haven't volunteered at a water stop ever.  It was so cool.  I felt so connected to these runners, as we are all struggling against our demons and against ourselves as we race, I felt a stronger connection to the running community after this short bit of work.  The runners were so gracious.  I am grateful I stopped, but had to move on after I got colder and colder (didn't help that it was raining on us).  Ended up running another 2.25 to get my award medal and back to my car.

8.34 in 7:48 ave pace. Was running nice and easy til some guy turned a corner right when I was passing and going about 7:15, so I of course had to go with him. 7:23 for that eighth mile.

AM: Warmed up 3.84, then 10x 1 min on/off (5:36 ave pace), 3.83 cool down

PM: 5.38 in 7:26 ave pace, core workout 

10.04 in 7:44 ave pace, 15 min elliptical, PT exercises

AM: slept in, drove to track.  Met Mack for warm up.  did 4.32 in 34:53.  Switched shoes, stretched then did this workout: 5x2000m @ 6:00-6:12 pace (7:30-7:45), then 3x200m, 35-37 sec.  Nervous about this workout because it is so big, and my lower left foot was hurting yesterday, but it felt fine today. Wanted to start the 2000m tempo intervals at 6:12 and drop each one. Times were 7:42 (2:31 rest), 7:38 (2:31 rest), 7:36 (2:30 rest), 7:33 (2:47 rest - mandatory pit stop), 7:27 (have to admit on this one I crossed one mile at 6:02, so last lap split was 85, so that is good and bad, good in that I could pull out an 85 even when tired, bad that I wasn't cranking 6:00 the whole time).  Then jogged a lap slow, then did the 200s.  Wanted to not hold back. 34, 34, 32.  Practiced on last one trying to accelerate through the straightaway. These are my fastest 200s since college, don't really do much shorter stuff nowadays except tagged at the end of workouts like this.  Very successful workout, so happy.  2.94 mile cool down.  Ice bath at home.

PM: 4.95 on the TM in 40min, core workout 

8.36 miles in 8:00 pace.  Just checked the mileage board and I am winning! (by .29 miles and probably for just a half hour, due to high mileage people being in post-marathon phase, and others not having all workouts for the week posted, but still. . .) I am winning :D

Slept at my sister's the night before.  Wasn't planning much warm up, so was able to sleep until 6am, for a 7:30 start.  Only problem with that was my oatmeal was still in my gut when the gun went off.  It was too cold in Eden (31F) for my shorts, but I didn't pack spandex, so I went with the shorts.  Thankfully I had hand warmers in my purse, and stuck a pair in my dollar gloves, wore a long sleeve shirt and shorts.  Warmed up .5 miles and did some stretching. Didn't see the ladies at the start until right before the gun.  None of us were racing, though I was planning a tempo for the second half of the 30K, wanted 6:35 pace.  I ran with a couple of nice guys I met in the race, and would put in my music when I was on my own.  A guy named Jake was with me off and on, but we were together at the mile 9 marker and he told me he was going to try to hang on, so I decided to give him fair warning of the upcoming tempo, and started my tempo at the mile 10 marker (I was second female at this point).  The split at the 10 mile was 1:11:59, and was net uphill just a bit.  Miles 11 and 12 were nice gradual downhills, then 13 seemed to flatten out, 6:23 for mile 11, 12:55 for 12-13, I passed Sariah Long in this mile while she was visiting a port-a-pot, not ideal for passing someone because I knew she was taking it easy, envisioned her getting out of the potty to see me ahead and that giving her motivation to come get me, so I was running scared, lots of rolling hills to the end, mile 14 was 6:39, mile 15 was 6:47 and involved choking down my first ever 5 hour energy shot on an uphill (I heard Ryan Hall takes these toward the end of his marathons and wanted to try it out in a non-high risk arena, so this was it).  miles 16-18 were 6:28, 6:35, 6:39, and a 6:18 for the last .7 mile bit.  Don't have official time but it looks like 2:08:37 per my watch, 6:53 ave pace, 6:32 ave pace for the tempo.  Ran another 2.8 after a potty break, ran the course backwards for 1.5, and found a girl that looked like she had more to give, and coached her in.  She passed 6-8 people, and got my pace for the 2.8 under 8 min pace so a victory for both of us.  I was grateful she responded to me.  I hope she checks out the blog like I suggested.

85 mile week!  

8.19 easy, 7:58 pace, PT appt, right calf like a brick from Saturday's run.

AM: Ran warm up with Mack, then started 3 mile marathon goal pace tempo.  It was going to be a longer tempo, but I was doing a clear liquids fast in prep for my wed colonoscopy.

PM: 5 miles easy.  Felt fine the first half, but then turned around into the wind and sometimes sleet and my energy had dropped so I was scraping the pavement.  Sugar spikes all day since it was either sugary clear drinks, sugar free clear drinks or broth all day.

Skipped my core workout. 

Colonoscopy at 9:30.  It went fine.  Burger, fries and a shake afterward.

Ran outside for 8.62, then 1.11 on the TM starting at 4:30 in the afternoon (7:42 pace).  Not a prolonged recovery from the procedure, and all was clear in the colonoscopy.  MRI on Saturday.

Ran 13.6 with Mack in the morning.  Then a decadent lunch with Marion and Luz.  Then taking Mickie to the doc because it appears my 9 year old had croup (strange since it's mostly a baby/toddler sickness). Then prep for the blue and gold banquet, then the banquet, then the clean up.  Got home at 8:20 and still hadn't done my afternoon run or my core workout.  Did 5 miles on the TM at a good clip, then got the kids to bed, then did core workout.  Harsh day with the exception of friends, sees candy and baked brie.

2.27 outside, 6.1 on the tm, PT appt and exercises

Had MRI appt in Provo at 6:45 I had to fast for.  So when got done with that, ate a granola bar and a really yummy honey waffle thing, then met Josse, Ericka and Melody at an Orem 5k.  Thankfully it started late so I was able to do a little warm up before pacing Josse through the race.  She was aiming for 7-7:15, but wasn't quite sure what she could do.  My mile splits per gps were 6:58, 6:51, 6:58, and 6:42 for .17 (course was long in the first mile).  She did so great, had to work hard for the third mile, and was so strong to stay under 7 the whole way.  Melody acted like she never had a baby, cruising in perhaps 20 sec before Josse.  I did a cool down with them, so ran almost 9 miles with friends then had 15 miles on my own.  Ran up the canyon.  Had to pass the drinking fountain at about mile 13, and didn't get more water until mile 20, so that was less than ideal.  When I was on my own the slowest mile (and it was going uphill) was 7:33.  Ave pace for whole run was 7:32.  After the run went straight to a skin cancer screening and had no issues.  Core workout in the PM.