Denouement

OH, WHAT A BEAUTIFUL MORNING!!! Yeah, well, not quite. I couldn't sleep last night and when I did it was light with funky dreams.

I was on my own for my run. I felt kind of rickety the first mile. I saw Clay at one mile and he gave me the salute. Then I stretched and felt better but my legs had no power today, they felt tired and noncompliant. It was in the 60's by the end of my run, too hot for me!!! I am definitely a heat wuss.

I hope my legs feel more fresh tomorrow because it's supposed to be a big workout.

I am looking at 67 miles this week. (Not 66, not 68, mind you).

Ave pace 7:56

weight 125

Met up with Josse at Sasha's and warmed up, then went inside, changed shoes, used the toilet and stretched. Then we (Sasha, Jeff, Josse and Daniel) warmed up, but we did a 180 to get back to Sasha's magical starting marker for the tempo run. The plan was to do 6:00 pace until I die. I did this same workout in December on the indoor track for 2.2 miles, but Sasha wasn't there and I know I could have gone at least 2.5 if I had someone barking at me. So today I was thinking 5k, hoping I could last that far. But yesterday I still felt fatigued from the weekend and I am fighting a sore throat, and Sasha starts talking like we are going to go 6 minute pace for 5 miles. I laugh. So when we get to the starting line, it is with a sense of dread within me. Most tempos feel somewhat easy at the beginning, but for me 6:00 is pretty uncomfortable unless they are mile repeats. Sasha and Jeff are with me, Daniel is hanging back with Josse. Sasha has me on his wing, but he's taller than me so I kept having visions of getting elbowed in the eye, though that never quite happened. We hit the first mile in 5:58, feeling ok, trying to focus on learning how to be comfortable at that pace, second mile 5:59, still ok. Turnaround at 2.5, starting to hurt. Sasha starts having me give him five at 2.75 until I just start ignoring him after 3.25. I am guessing mile three was 6:01, the 13th quarter was 1:30, then I ran through 3.5 but that quarter was 1:36 I think and I quit at 3.625. My quitting was a mixture of general fatigue and needing to hit the bushes. I am happy I made it through the 5k but I wish I could have gone further. I guess that just leave something undone for next time. I will likely come up once a month and try to extend the distance I can go at 6 minute pace. So this time was 3.25, next time I'll want to go at least 4. My goal is to quicken my pace for my 10k's in July, then try to pull those paces to my 1/2 marathons in August, and then try to keep some of that quickness for St. George.

Sasha says it was an equivalent to 18:39 5k, so that's my best since college.

Sasha Jeff and I ran 13 together, and with 1 mile before I got 14.

***New blog name, this is a saying that fits many things in life.  It's especially relevant to my running right now since I am "faking" comfort at the faster pace until it actually becomes more comfortable.  Please tell me it's going to get more comfortable!
 

I woke up at 4:40am and it was already raining outside. Dang. I didn't feel like running in the rain. Turns out it was just a light rain, only sprinkling part of the time. I ran with MacK, though my legs would have preferred staying in bed. My legs felt progressively "deader" over the run. I also started feeling dehydrated/hungry toward the end (which is weird--see Katie's blog for my description of what I ate yesterday in case any of you all think I am starving myself http://katie.fastrunningblog.com/blog--A-M-3mi-up-6-x-Kline-Hill-Repeats-/06-03-2008.html).

Ave pace 8:28

weight 124

Woke up at 5:40 and it was pouring so hard!  My throat has been somewhat sore for days and was worse last night/this morning, so like a coward I crawled back into bed.  I woke up again at 8:20.  It was still raining, but not as hard, and I could see lighter clouds to the northwest so I ate some Cheerios and helped the kids with their morning ritual (breakfast, piano practice, toothbrushing, changing clothes).  I hit the roads at 10am and it was overcast but no rain and no sprinkling.  With the forecast next week (rain Mon-Wed) I figure I should put in a good workout inside my long run on Saturday, so I didn't want to go hard today.   My legs were feisty and rebellious, though.  Mile 1 in 7:32.  I stopped and stretched.  By the second 1/2 of mile 2 I was headed for a 7:20, so I decided to do some striders to get my squirrels out.  It worked nicely.  I went hard for two telephone polls (30-45 sec), for 6 or 7 times (lost count!).  Was pooped out by the last one and did my only mile above 8 minute pace for that mile (mile 4 - 8:01).  Felt pretty good during the whole run.  I think I will do a marathon pace tempo inside my long run on Saturday, for 6-7 miles.

Ave pace 7:40 

weight 124 

Laid in bed listening to the birds chirping until my alarm went off at 6:05am.  Pure luxury to sleep in that long.  It is so nice to have a cool start to June.  It will make me less resentful when the hot temperatures come.

I met MacK and JH in Salem and we did a Payson loop together.  They were spry and kept pulling out fast splits, I would hang behind, trying to put the breaks on the group a little because I want my easy day to be easy.  In the end it was kind of easy.  I ran with them for 7.5, then slowed it down on my own to finish almost 10.5.   Toward the end of my run and after I have some tenderness on the outside of my heel bone, and one foot is also achy on the top inside.  I am icing  it right now.  Perhaps the achiness I tend to feel when I am around 70 miles pw has begun.

Ave pace 7:44

Weight 125  

Decided to meet MacK and Josse in Springville and do my speed there, since I was likely to be on my own in SF.  I asked Josse if I could pace her, and she agreed, and we developed a plan.  My plan was to do the 5k course before the race at marathon pace (6:30-6:40 ave) then do it a little faster to help Josse break 20 min (6:27 I think is what does it).  We ran about 6 miles together, then I took of my jacket (light rain the WHOLE time this morning and mid 40's for temp--at least it wasn't heavy rain).  I started my own 5K with 24 minutes until the real race time.  It is a loop which is uphill first mile, then flat 2nd mile, then downhill 3rd mile and finish at the track.  

Splits for 1st time around:

Mile 1 - 6:45

Mile 2 - 6:26

Mile 3 - 6:02, total 19:28 (my watch measured course at 3.02)

I then had 4 minutes to get to the start (about 1/4-1/2 mile away) and hit the port a potty.

I get to the back of the start (about 1500 people?) and the gun goes off (I have my Ipod in but I see the masses lunge forward so I click my watch).  Unfortunately I had to be pretty rude, zig zagging quite aggressively, half running over a 5 year old, elbowing casual runners, until I get enough space.  I catch up to MacK just before the 1 mile mark and with Josse right at the 1 mile mark.  She had a 6:40 or so split, perfect for the first mile.  Here's my splits:

1 - 6:35 (starting at back of pack, so the 2nd half of this mile was much faster than the first 1/2)

2 - 6:35 Josse and I are running together, she is picking off people gradually.  I guess it was in this mile that we lost some time in trying to chase 20 minute guy (we should have been 6:25-6:30).  We were on target for a 6:25 for the first 1/2 of this mile, but the second half she starts to struggle just a little, but she stays really tough, responding to my give me five, and let's close the gap, type of talk.  

3 - 6:17 Josse is strong down the hill, picks off pink shirt (a lady who we were closing the gap on), picks it up toward the end though no true all out kick

19:46 for me for 2nd 5k 

We round the corner around the track finish and the clock is right in front of us and says 20:00, Josse finishes by that clock in 20:08 or so, with pink shirt passing her as she finishes.  

My watch says 19:46, for the total second 5k, but I must have been slow to start the watch.  Perhaps their timing was off, though and Josse's time should be more like 19:50.  

Overall, Josse did very well, and she stayed tough the whole time, which is THE hardest thing to do in any race.  Kudos to her for a great race.   MacK finished just behind us, and our running partner JH got second lady in the high 18's.   A big congrats too goes out to Paul T from the blog who was just ahead of us (loved seeing him with his blog shirt on) and to Hal who was also just ahead of us.

If it hadn't been raining Josse wouldn't have worn her long shirt and I think that would have shaved off some time.  Bad weather for a race overall, but I am glad I showed up because it helped my workout happen. 

Had a horrible night's sleep! I couldn't fall asleep and when I finally did well after midnight it was a light sleep, not restful. So yesterday I was feeling good, like the 70 mile week last week didn't hurt my legs, but my legs ached this morning, probably from not enough rest. My groin pain has been so good all week but of course it aches today. I met MacK and Josse in SF, and our loop got really windy and miserable as we got close to the mouth of the SF canyon. So 1-2 miles into a very stiff headwind. Pretty cold. Then we headed away from the wind and of course the tail wind doesn't feel as nice as the head wind felt bad. I felt just like I did during tax season, extremely fatigued and legs have no go. Well, enough whining. I got the run done. I am hoping to run 70-72 miles this week, with the 10 mile race on Saturday. In my visualization last night I kicked some butt in the race, so that's how its going to turn out on Saturday, right?

Ave pace 8:20

weight 124

laid in bed for 45 minutes after my run since the kids weren't up yet, probably only got .25 sleep though.  Did a 1.5 hour nap in the afternoon.   

I got better sleep last night, but still had some trouble falling asleep. I remember in college I had to get some sleeping pill because of mindracing at night, but hopefully this is just related to Paul being on a business trip. Waking up super early for a 5am run doesn't help either.

Met MacK and we ran to the SF ballpark and back, then had to add on another mile. My groin is bugging me again today, not hurting exactly but there. I didn't feel full of energy, probably due to inadequate sleep. In the future I'll need to veto Paul's business trips the week of a race!

Ave pace 8:12 for 12 miles

weight 124

Ran 1.2 with the kids, I'm counting as .65 because .1 in the middle gets a full count because I was backtracking for Ben and I was going 9 min pace for that piece 

I met MacK, Josse, and Ali at mile 10 of the Hobble Creek 1/2 marathon course, which is the mouth of Hobble Creek Canyon. The plan was to go up 5 and then down, warming up 3 then tempoing the final two up and then tempo 2 down. I was wanting to stick with the ladies, and have it be threshold for them and marathon pace for me. MacK and I had a chat yesterday about being "present" at a workout or race no matter how you feel, something I think takes mental toughness to a new level for her. So she was not to lose contact with me.

Mile 1 - 7:04 This is mile 7 of Hobble Creek in reverse, an uphill mile overall, but rolling, so some downhill at the start, MacK and Ali were with me for .5, Josse lagging a little after .25, then after .5 I can just hear MacK, and I was trying to keep my effort at least marathon pace and I feel a loss of contact. By the end of the mile I was on my own.

2 - 6:56, this mile is more clearly uphill, mile 6 of Hobble Creek in reverse, I am pushing more into threshold pace, at turnaround I see the order of the ladies are the same, with space in between, MacK, Ali, then Josse

3 - 6:08, I have to wake my legs up at the beginning of this mile ("Wake up!!! This is a downhill mile") so I think I was generally going 6:00 pace except for the beginning), felt like right around 10 mile race pace

4 - 6:07, the dreaded mile 7 of Hobble Creek. I have to say I don't like this mile very much because there's too much uphill in this mile (Hobble Creek is a smoking fast downhill course, for ya'll out of staters), I am very glad we are training on this course because I think it will make me stronger, this mile ends with a nice uphill.

I turn around after finishing the tempo and start jogging back. I see Josse and Ali right at the start of the downhill, Josse a tad behind, then like a cougar she makes a move on the uphill. Nice strong finish. MacK is cruising along in her "I'm going fast but only comfortably fast" behind them. I start to yell at her, then turn around with her, she tries to explain something about stopping at the top and I tell her, "No talking! You aren't done yet!" So I tell her to come along and we finish her last .2-.3 together. MacK has killer speed and just needs to get more comfortable with being uncomfortable.

This run was really enjoyable, I am glad we are running Hobble Creek in our training this year.

The difference between mile 1 and 4 would be closer than 2 and 3 if there was equal effort, so mile 1 will count as a marathon pace and the rest threshold.

I took two Imodium AD last night (testing drugs for race day) and I had no bathroom breaks and no feelings of needing one -- so sorry for more info than ya'll wanted, but this blog is my only running journal so this stuff is important. Have to prevent the 3 bathroom break scenario for future marathons. Especially since I plan on doing PF Chang's in January and I think its an Urban marathon. No sagebrush.

When we got to the bottom we added a mile.

Ave pace 7:51 for all.

Weight 124

Ran 1.28 with the kiddies.  JJ (not quite 4 years old) ran the first .25 miles with us then another  .12 at the end with us.  When he runs he's fast!  I'll count this at 1/2 mileage

The only way to get 8 hours of sleep was to sleep in and run on the treadmill, and I'll do another run this evening if my leg allows. My legs felt ok during the run, I was playing with the idea of doing two 10K paced miles in the middle, but my legs didn't feel fresh enough. I stretched after one mile, then hopped back on the treadmill. Boring!

When I got off one ankle felt weak, BAD! BAD! But after walking a little I realized its that inside tendon which was giving me trouble in April/1st half of May. I am two days away from a race, so instead of waiting to see how it feels tomorrow I made an appt with Dr. Brady this afternoon and am currently icing it. I hope its not a true setback of that injury. These are the risks of higher mileage.

7:40 pace, 1.5% grade, 7 miles

Ok, so my pain went away about 1-1.5 hours after my run. But it was probably the 800mg IB because it started to hurt again in the afternoon, I could feel it more going up stairs. Not a bad pain but there.

Dr. Brady says it's probably from running too many miles on the treadmill after not running on it at all, possibly also aggravated by my Wed. workout. The way he explained this injury to me before was that it was tendonitis, from tight calf and hamstring muscles. Today he called it shin splints. I said, I thought it was tendonitis.  He said that's the problem with a diagnosis.  When he first was talking to me about it he was comparing it to achilles tendonitis, it was a tendon issue but not achilles tendonitis.  According to him, shin splints is a low grade stress fracture, and that whenever there is a stress fracture there is also tendonitis, that the bone, muscle and tendons are not in a vacuum so if there's a problem with one there is very likely a problem with the other.  So I need to read up more on shin splints because my pain is on the inside of my shin bone, and inch or two to the inside.  I thought shin splints was just on the shin bone, but he says no.  So Dr. Brady said I should take this evening and tomorrow off, but he is also an advocate of not running every day, so it's hard to take his advice verbatim.  I think I may take the day off tomorrow though just because if I did run it would be only for 5 or less miles, and those miles might do more harm than good.

He did ultrasound, electro-acupuncture and worked the heck out of the shin area, digging in his forearms.  I thought I was going to die!  He also worked my groin lightly a bit.

I think I'll post this in the injury discussion forum to get the community's take on this injury in general.

56 minutes at the Payson pool, clumsily pool running.  I don't have an aquajogger belt (yet), so I tried a couple of things but ended up holding two smallish kick boards while doing jogging motion with my legs.  In reality I only was doing something close to a running stride when I really concentrated.  Alot of times it was just more of a high knee kick. If I need to do this pool running I'll need to get more advice on form.  My neck was sore when I got out because by using kickboards, I wasn't in a straight up and down position.  I can see first hand why fartlek is used in pool running.  It is way easy to zone out.  I was fine with it being an easy workout today though because its my first time and I have a race tomorrow.  

I am hoping my pain yesterday was an aberration, not a reflection of an injury that will interrupt training.  We'll see tomorrow, won't we?

So I won it! Sweet!

I got somewhat typical pre-race bad sleep last night. I dreamt I ran it in 1:26 or so and had amnesia regarding the first 9 miles (couldn't even remember running them). So glad that didn't happen.

My dream goal after Painter's in January was to break 1 hour for this race, but from my recent training, my realistic goal for the race was 1:02. I tried to follow Sasha's advice to run by feel, but of course I was also looking at my watch quite a bit since I was not in contact with runners after mile 2. For those who don't know, this 10 mile course is a good downhill for the first 3.1 or so then a much more gradual downhill 4-9 miles, and pretty much flat mile 10.

I warmed up with Josse and James for a couple of miles, painted FRB down my legs while waiting in line for the portapotty. BOLD! We just barely had enough time to run two miles, stretch, then the race started.

1 - 5:43, started out a little too fast, a pack of three guys forms at front (James is the only one I know), no girls yet

2 - 5:53, feeling good in the legs, but I am feeling like my breathing (aerobic capacity?) is what is holding me back from going faster, I am behind the pack of three guys and grey shirt (fourth guy)

3 - 5:55, starting to feel like maybe I went out too fast, not sure how the less steep downgrade will go.

3.1 (on the trail point) 18:35, well ahead of where Sasha said I should likely be -- 19:15, I'm not panicked, but a little concerned, some young lady says Go Melissa, and I say, "It's Michelle", she says sorry. It ended up being Josse's sister (we met in Ogden).

4 - 6:09, adjusting to flat course, can only see grey shirt ahead

5 - 6:07, I hit their 5 mile marker at 29:28, but my watch doesn't register 5 until 29:48, going by their markers I realize I have a shot at breaking an hour.

6 - 5:59

7 - 5:56

8 - 6:10, starting to feel the wheels wobble, but 6:10 is still ok at this point

9 - 6:18, well this is where I slowed down enough to kiss sub 1:00 goodbye. I had to work really hard to keep even this pace

10 - 6:02, worked hard in this mile, the last 1/2 mile I got a killer cramp but told myself it would hurt if I ran fast or slow, still I think it cost me 5 seconds. I was grunting and crying the pain was so bad at the end. There goes the theory that those at the front look glamorous at the end.

Total time 1:00:13

I am really pleased that I did this well, just over 6:01 pace. I think the course was accurate overall. My watch measured it 14 feet longer than 10 miles, so that's just about right. I sure wish I could have broken an hour, but I guess that leaves something to be done next year.

It was great to hang out with Paul (my husband -- he ran the race and got a great time 1:20:01!!!). Josse and I ran him in and we were yelling at him and helped him pick it up that last 1/2 mile.

I also always enjoy hanging out with my running buddies, Josse, James, Kent-- Hey where was Clay? I am wondering if he went.

After the race Josse and I ran 5 miles (5.33 for me), and I just felt great gratitude to God for giving me this time in my life where I have the time and ability to test myself and my running abilities.

I didn't have pain in my shin, except some feeling in the first three miles of the race (steeper downhill), I think it was just feeling the pounding from gravity on the bruised area. I didn't were my snazzy Saucony Type A2 racers because I wanted to be more cautious on my legs. I wore my lightweight trainers instead.

I did an ice bath of course when I got home.

Ran with Benji. After lunch. We were going to do 1.5 miles but he was suffering the whole time so we just did one mile. This was my first jog in my orthotics. I am counting this mile as 1/2 mile since pace was slow (11:30ish).

Horrible sleep last night!!! I had a hard time falling asleep initially (pretty typical for Sunday) but my brain has been more stressed and racey lately. At 1am my youngest started screaming bloody murder, then my 6 year old started screaming for JJ to stop screaming, meanwhile I am going up the stairs to see what's going on, and JJ yells back at Mickie "I threw up in my bed!" So he had thrown up, thankfully it was contained in his bed. I lost another hour of sleep trying to fall asleep after doing that clean up. Funny thing is after the clean up I felt starving and ate a banana. You would think my appetite would have left be, but no, not me.

I woke up at the late hour of 7am.

I forgot my gps, which is something I should do more often. I ran an 8.5 mile loop. I will run a few more miles later today.

Ave pace ?????

Weight 124

Noon: I ran 1.5 with Benji in 16:14 (I count this 1/2 mileage) then two more on my own, just under 9 minute pace.  

My legs are still sore from the race but the runs and stretching today have helped. 

Did two loops around the SF riverbottoms, one with the orthotics, one without (easing into them). When I took the shoes off that had the orthotics and put on my older shoes without orthotics the shoes felt more comfortable, but when I started running I could feel the inward pronation. Weird. It also felt like I was running with no support, like on low quality shoe. I think that's because my old shoe has approx. 500 miles and needs to be retired.

Windy by the canyon.

I am still sore somewhat from Saturday but it is diminishing. I have had just a couple of twinges in my shin area over the last couple of days. My foot is in a bucket now and my toes feel like they are getting frostbitten so I better stop typing and get my foot out.

Ave pace 7:40, 10.08 miles

weight 124

evening: one mile with Benji then one mile on my own around the park

Dang birds woke me up at 5:40 when I have every intention of sleeping until 6am. Well, I thought laying in bed would give my body rest too, just not as much as sleeping. So I laid in bed until my alarm went off. As I drove down to Loafer Elementary I saw Beth running up Loafer Canyon, so I stopped my car and joined her, even though she was going up the dreaded loafer canyon and I avoid hills when I can. We ran together for just under 6 miles. It was nice to have my first run with her since she's had her baby. She has kept in great shape. After I dropped her off at her car I kept running and did 6 strides. My legs were really tired. I think they are feeling "You're running in the 70's and you're banging us up." I'm just not used to the two a day (even though my second run has been very easy it is a different feeling). The strides went well despite leg fatigue. It felt good to do some quick leg turnover, even if for only 30-40 seconds at a time.

Ave pace 8:18

weight 124 - I've been stable in my weight since Ogden, so perhaps I'm not going to go any lower. Hmm. If I can run fast at this weight I am happy with it. I just assumed I had to get down to where I was in January (122 a whopping two pounds lighter) and even lower since most elites at my height are in the teens.

PM running with Benji at 4.30 in the afternoon, very hot but we kept to the shadiest parts of the park, 1.5 with him 

I met Josse at mile 10 of Hobble Creek and did an up and down tempo, this time 2.5 up and 2.5 down.

Mile 1 - 6:45, faster than last week, Josse started faster today too

Mile 2 - 7:16, slower, I am not sure what happened because it definitely felt like a faster effort than marathon pace. GPS may have gotten off.

.5 - 3:29, 17:30 at turn around

Mile 1 down - 5:57

Mile 2 down - 6:06

.5 3:05, this last half may be net downhill but has two uphill portions in it. It's a hard piece.

15:08 down, 32:38 total time

So my overall pace this week basically matched last week overall, with a little less consistent splits, but I added a mile too. I felt trashed at the end. My legs were fresh to start the workout but now feel sore so I'm going to do an ice bath. I guess I am pleased I kept the same pace as last week even with adding a mile, but I wanted to keep 6 minute pace going down and couldn't quite do that.

Ave pace 7:50 for whole run 11.42 miles

Evening - Ran with Benji for his first 2 miler.  He got a 22:15, with 11:26 and 10:49, an impressive negative split.  He must be a long distance runner like his mommy!

Recovery day! I ran 5 easy miles on my own, then joined MacK at the Payson pool for some very fun pool running. I figure 12 minutes pool running should equal one mile since I typically run around 8 minute miles.

48 minutes in pool = 4 x train miles.

I am liking the cross training on Friday routine. My legs do feel kind of hammered from the miles this week. There is nothing specifically wrong, but aches and pains in various locales. Legs should be fresher for tomorrow's long run. Anyone besides Josse coming?    

Afternoon: ran with Benje 1.5.  He did so awesome: 10:15 pace, so 15:22 all together.  That is a mile PR inside of his 1.5.  Then I ran to get the younger kids.

Met the SF group for an 18 mile run. Ran with Josse to start, then a mile or so with Kim and Josse, then just Josse and I again. I think Kim could have hung with us longer if she wanted to. She is running so strong. I pushed Harry's Hill, about a 5% grade for .82 miles, at 7:42 pace. I tried to push this hill hard several times last year, but it is so killer. I didn't do a stellar pace today, but I didn't give up, so I'll see if I can improve on it each time. I think I'll crest the hill a little better next time. Then Josse and I did a hard mile downhill, my time was 5:48. It felt like 15k pace, or right around lactate threshold.

The run felt like a long run, my body felt kind of rickety by the end, but no specific pains.

I messed up my watch a couple of times, but I think my overall average pace was about 8 min pace.

I did an ice bath after, but I let the water run too long (I was doing stretches) so the water was not as cold as I like it, probably mid 40's instead of low 40's or 30's.

weight 122 (water loss from run, but perhaps a sign of future weigh ins).

I took one imodium tablet 35 minutes before starting running, both to test proximity to run and one tablet vs two. Didn't work. Will keep experimenting.

This is pretty close to my highest mileage week ever. I do have 4 pool running miles in here, but I also counted my son's runs at only 1/2 mileage.

Evening - ran 1 mile with Ben in 10:45.  I think he's going to be running solidly in the 10's from now on.  (I count as half). 

Ran by my lonesome.  Felt really rickety the first mile, but then the miles were much easier.

10.05 in 8:00 pace.

weight 124 

Ran with Benji 1.5 then I ran a quarter more to find Mickie. 

Left glut tight today, did some stretching and Paul (hubby) helped work it out.  I had to tell him "You don't use your fingers.  Use your palm and the weight of your body!"  He's getting better.

Met Sasha. James flaked. We did mile repeats. I don't have time for too much detail. Sasha wanted to only do 200m rest, but I wanted to work vo2 max, so we compromised and increased rest to 400 m after #2 because I did in fact need it.

1 - 5:40, 200 rest in 1:51

2 - 5:46.5, 400 rest in 3:57

3 - 5:45, 400 rest in 4:15

4 - 5:45, but only because I was able to pull out an 83 for the final quarter.

On miles 2-4 I had a hard time at the end, but Sasha harrassed me into a good workout.

I am pleased. I would say the pace was 10k goal pace, with current 10k pace at around 6:00 pace.

Glute felt fine, but sore after a little.

Update: was at training in SLC all day, glute got quite stiff and sore as I sat for long periods of time. Not a good injury for sitting :) I had the kids try to stand on it after dinner, and Paul worked it out at night. It now feels fine (I'm writing this Wed morning). I ran one mile with Benji @ 9:41, a pr for him by alot, and below my 10minute threshold so I can count the mileage at face value. Then we did 2 striders.

Forgot my watch. Ran without even a stop watch from Salem Stake Center, through Payson and back. I think its about 10.5.

Glute feels just a little sore but I'm sure it will get worse as the day goes on if Monday and yesterday's pattern sticks. I have a Drs' appointment tomorrow, so will get it worked out then.

Evening update: Ran 2 miles with Ben, much faster at 20:26.  counted as 1/2 time.  Glute felt much better today than yesterday, just minor soreness. 

Ran a 5 mile tempo in Hobble Creek Canyon with Josse again. We warmed up for three miles then did 2.5 tempo up and down. Here are my splits per garmin:

1 - 6:47

2 - 6:33

.51 - 3:24 (6:40 pace), turn around at 16:44

1 - 6:07 - so hard to shift gears

2 - 6:05 - finding it hard to stay motivated

.5 - 2:57 (5:54 pace), this last .5 stinks because of two uphill pieces, so glad to be under 6 minute pace.

To get the last .5 on the garmin I had to go beyond our starting point by .08, so I think my garmin had me turn around too early on the way up, which accounts partially for the fast uphill splits. I ended both this time and last week at a meadow on my left, this time I paid attention better to where I stopped in the meadow. I need to just pick a tree and stick to it so I can watch total time up and down for future workouts. Even if my uphill was 2.42 I would still be going up at 6:55 average pace, and an average pace of 6.48 (assuming distance was 4.92) for the whole workout, versus 6.53 last week.

Anyway, I'll spare us all further analysis. I didn't feel like doing the workout at all, so just glad I didn't bag it.

weight 124. Again!

Afternoon - Dr. Brady apptmt - When I showed him where my pain was coming from in my glute he said, its the ckjalfd or dsfmdio bone.  I said, can you spell that first name for that bone?  I thought there was a fighting chance of me actually remembering the bone name.  He said "S-I-T-T-I-N-G--it's the non-technical name for that bone."  I am such a dork.  Anyway, its not my glute muscle but where my hamstring and that inner thigh muscle, starts with an A (geez I can't remember) attaches to my "sitting bone" which was experiencing some tendonitis.  He worked that out, my lower hamstring and my groin.  Even though my pain had receded much in two days, he found ways to pull my leg (with the help of his lovely assistant Megan) and dig in right where I was feeling it.  Its amazing, what ya'll with physiology and sports medicine background can do.  I know I wouldn't be running right now without Josse and Dr. Brady.  They're part of my team (ok, Josse is in more than one way).

Evening - I timed the 50m dash for all the cub scouts and family at a pack meeting.  I just wanted to run it myself the whole time.  Finally someone offered to time me.  So I raced this guy who had just smoked his wife (I didn't want to run against her, that just wouldn't be fair).  So we race.  I felt like my legs were going to fall off, like they had never run before in their life.  Sprinting is such a different animal from what I normally do, the dash was even so different from my strides.  I beat him by just a hair.  They timed me at 7.49, though I can't vouch for the accuracy of the course nor the watch.  The course was slightly uphill.  I didn't add this to my mileage, just thought I would write up the experience.

Ran 6.03 @ 8:30 pace, nice recovery run before hitting the pool with MacK for aquajogging. It is fun to do this on Fridays, though I think it would stink to be relegated to the pool for only pool running.

Legs are feeling good.

I hit the bed for a morning nap after breakfast and cleaning up. I wish I could have just stayed in bed for the rest of the day, sleep is so good, but I have so much to do today!

weight 124

1.5 with Benji (counted as half), then .33 on my own home 

Woke up 20 minutes before the alarm (AGAIN!).  

Met Josse at the mouth of Provo Canyon and did 9 up and down, with a 6 mile goal marathon pace tempo down.  Well, a 9 mile uphill warm up is quite a bit, and made me less motivated on the workout.  My watch also ran out of charge at about 2.95 so I don't have the last three splits.  The tempo started at the start of the 10 mile race we did June 14th.  Here are my first three splits

1 - 6:06

2 - 6:16 (too slow for marathon goal pace, but felt like that effort so I didn't push it harder)

3 - was headed for a 5:58 mile when watch died

4-6 probably took it easier during these miles since I had no watch, just tried to keep it marathon effort and pick off the people, stopped at 5.5 or so for portapotty, then finished to the six mile point.

After we finished our run (18.6 miles for me), Josse suggested we jump in the Provo river for our icing.  So we grabbed some V-8 splashes (but no chocolate donut-see I'm so strong :) ) and hopped in the river.  I went in up to my rib cage in the river, so that's probably worth some commando points right there.  Josse laughed at me as I screamed doing it, so I probably spend all my commando points with my theatrics :(

Had some Endurox when I got home then headed out with Benji to the park for his 2 mile run (21:30 so 1/2 credit) then I ran a little more to pick up our stuff.

Camping with family at Payson Lakes.  We did three hikes, a four mile one in the morning, and two two mile hikes.  Swam in the lake twice.  Not my typical day of rest, but no running.

Camped with the family at Payson Lakes. So I started my run from that campsite. Did I mention dawn and dusk are the time bears are most active and this is Black Bear country?

So I was scared I would be mauled by a bear. I ran uphill for 2 miles, passing the 8000 ft marker at .67 miles, so I probably got to 8500 feet, then I turned around and headed downhill. I finished up with four loops around the biggest Payson Lake, which it turns out is one mile around the lake. There were people fishing around the lake so I wasn't as scared there.

Ave pace 8:37 (9 miles)

Monthly visitor came today, which puts my cycle at approximately 8 weeks.

PM:  Ran with Benji just after 8pm.  It wasn't too hot.  We ran 1.5 in 15:33.   He's getting faster!