Denouement

In Las Vegas.  Felt faster and fitter just by slipping on the shorts Steve sent me!  Had researched what track to go to, since I had a track workout:  4-5x 1000m cruise intervals,  rest between. Since I am closer to sea level, wanted 3:30-3:35, the splits for a 2:46 marathoner for this workout.  Decided to do 4 since close to marathon.  I think my coach is having me taper a bit less since I am still improving this time around.  Anyway.  Warmed up 2.12 which included getting to the track and scoping out the marks on the track so I'd know where to start and stop.  Windy so did the 1000m where the wind would be at my back for 3 out of 5 straight aways.  Times were 3:34 (1:30 rest), 3:35 (1:30 rest), 3:33 (1:33), 3:33, then 1.75 cool down.  Will go swimming this morning with the kids before hitting the road and heading for San Diego.

5.61

miles in 45 min (8:04 pace)

3.85 miles in 29:43 (7:43 ave pace)

3.65 in 29:10 (8:00 ave pace)

Woke up at 3:55am, just before my 4:10 alarm went off.  Took two anti diarreahalls, ate some oatmeal, surfed a bit, including last year's results, then woke up the family and got ready to go.  Left the apartment at 4:55am.   Was at the start by 5:30.  My gps froze somewhere here, and I didn't know how to rest, so I just took a guess that I hold the two buttons for a couple of seconds and that did the trick.  The elites arrived at the VIP tent just a couple of minutes after me.  Looked intimidating, as usual.  I said hi to Alvina, who didn't remember me, but Trina did so chatted with her just for a minute.  Stretched and tried to potty several times, then it was time to go to the start.  Did a couple of strides.  Felt nervous with 1/2 hour to go til the race, but felt at peace at race start.  Half and marathoners have common start, but I didn't think much about that, since I knew there'd be lots of ladies faster than me. 

1 - 6:10, lots of people went out way fast, I was trying for a 6:30, but had to be happy with a 6:10, felt pulled along by guys and girls.

2 - 6:16, trying for a 6:20, so that was alot closer to goal.  My outside right calf was tight, but i told myself it would warm up and it did, thankfully, around mile 3 or 4.

3 - 6:09, wanted a 6:10, so again right on, downhill started, some curving in Balboa park.

4- 5:54, more downhill and steeper, half people separate from marathoners and though I didn't notice any difference I felt relieved to have them peel off. Met a girl named Betsy who was also going for OTQ.

5 - 6:06, still downhill, feeling good, in downtown

6 - 6:05, in downtown, took a gu,

7- 6:37, tried to keep effort the same, uphill, being patient, feeling good, some headwind but tried to tuck behind people, several ladies around me

8 - 6:25, still uphill

9 - 6:27, still gradual uphill, got on the freeway. So strange to run on a freeway in a race, a first for me, I am so glad Paul drove me on the course a couple of days ago so I am prepared for the long uphill stretch ONE THE FREEWAY

10 - 6:33, steeper uphill for about .75-.8, then steep downhill, this downhill continues through the next mile, trying to keep effort the same

11 - 5:55, I am a drop of water

12 - 6:23, rolling

13 - 6:13, 13.1 1:22:01, 59 seconds ahead of schedule,  and feeling good

14 - 6:17, still feeling good, Paul and the kids are there to cheer me on, said I looked great, gave Ben a high five, but distracted because I need a bathroom break bad,

15 - 6:30, includes bathroom break, I had to turn off at a portapotty which wasn't right on the course and was faced the wrong way and had to explain to a worker that I wasn't going the wrong way but to the bathroom, relieved to relieve myself

16 - 6:38, gradual uphill, not too great on the pace, but tell myself there will be a similar downhill next

17 - 6:31, beginning of the end?  At about 16.5 miles we do a U-turn and I took it too close, and there was sand on the road and I fell, splat onto the concrete, volunteers just staring in disbelief, some making some less than positive comments, though I can't remember what they say, I get up and keep going

18 - 6:19, still some gradual downhill if I remember right, I pass Alvina Begay, who hasn't given up but has given up if you know what I mean.  I am guessing she did drop out.

19 - 6:44, more stomach trouble, I hit the bushes in a natural beachy sandy bushy landscape.  Dang it!  This now puts me behind

20 - 6:28, wheels coming off, dang, dang, dang

21 - 6:33, trying to surge to keep in it, but realistically know I won't be seeing 6:teens again.  Feeling dizzy

22 - 6:43, let the ugly march to the finish continue

23 - 6:50

24 - 7:04, seriously, I don't remember an above 7:00 but there it is.

25 - 6:43

26 - 6:41, Paul and the kids see me at 25.5 or so and said I did NOT look good

.35 in 6:09, passed a guy in the last bit

2:49:38 total, then lots of delirious walking to get to VIP tent, then more walking to find family, then more walking to get to the trolley, then more walking to get to car, Probably walked 3 miles right after the race, then did Sea World from 2-7pm.  Interacted with a girl named Lindsey who was so sweet, who I had run with from miles 8-10, who ended up picking it up at the end and getting a 2:42.  Amazing.  She was really sweet and I wish her the best.

Right after the race I felt fine about the results.  It was what I expected results-wise a couple of weeks ago, but I was starting to really think I could do it, and during miles 7-13 I was really excited thinking "I can really do this!" but the marathon fitness was not sufficient.  I need to have more endurance and toughness, both are necessary and the former more than the latter was lacking.  I feel really bad in a way but I feel like if I can focus on my training I can make the next leaf. 

Thanks to all who continue to support me through the good, the bad, and the ugly.  Thank you to those who texted me before and after the race.  It is so hard to chase a dream when the attainment is not assured.  I am grateful I got to the start uninjured, and that I am not injured afterward (felt sore all over day after but no acute pain and am better two days later, though still sore).

No exercise.  Went to LegoLand.  Was much more tired today than at SeaWorld after the race.

No exercise, but went to Sea World again.  That's gotta count for something.  Lots of walking and standing and clapping (works the arms).  Stretching and rolling at night.

2.17 in 20 min in the middle of a leisurely 5 mile bike ride with my oldest son (he's 11).  First .8 mile was with my son at about 11 min pace, then he was done and I sped up a bit. Felt ok

Swam 20 min.  yay me, as mack says.

Walked 10 min, stretched really good, then jogged 2.4 miles in 20 min then walked 10 min. 35 min elliptical.

3.74

running in 30 min, about 4 miles walking, 50% core workout

60 min pool running, ran 3.74 in 30 min

61 min pool running, then 32 min easy jog (3.95 miles), 75% core workout.

63 min elliptical workout

2.5 hours sleep.  Ugh.  Ran with AmberG, Mack and Holly.  5.8 miles at about 8 min pace, starting slower and getting faster, I think.  Then did 62 min on the elliptical, not too hard.  I went until I hit 800 calories, the amount of calories in one course of the dinner I am going to with Paul, Marion and her David.  Dinner theatre--s/b fantastic!  Will do core workout later.

48 min elliptical in the early am.  Then cub scout camp.  Then 2pm run. 60 min, a mixture of around the park and on the TM.  Felt good.  7:44 ave pace.

9.54 in 1:14:42 (7:50 ave pace). Core workout in PM

5.03 in 7:58 ave pace.  Also either pool running or elliptical 60 min (can't remember which)

1.97 warm up in 8:13 ave pace, then12x 30 sec strides in 5:15 ave pace with 1 min recovery between. 1.85 cool down in 8:03 ave pace.  Core in pm

7.68 in 60 min (7:52 ave pace)

13.81 in 1:45 (7:36 ave pace).  Got two nasty blisters on this run for some reason.

7.76 in 7:44 ave pace

Met Lomax.  So great to workout with her. Warmed up 3.32 miles in 8:03 pace with a stretching break in the middle, then 20x 25 sec on/60 sec off, starting at 5k pace and dropping pace at the end.  5:35 ave pace for first 5, 5:31 for second 5, 5:23  for third 3, and 5:11 for the fourth 5, then 3.05 miles cool down in 8:11 pace.  Ali kept up really well, much better than we thought since she hasn't been doing speed.  Core workout in PM.

7.8 miles in 7:58 pace

Met MacK and EmilyB for a run with a steady state tempo.  Almost bailed on them and waited for better weather, but it seemed to clear up. Tempo was supposed to be 3-4 miles.  I did 3.  Warmed up out toward Payson, and it started to rain.  Ended up raining intermittently throughout the workout.  Emily and I saw a nice rainbow and some scary but not close lightening during the actual tempo.  Warmed up 4.14 miles, then started the tempo just to the east of the Payson Onion Days 10k start.  Went out on the 10k course, and turned around at two miles. Tempo: 6:17 (slight downhill), 6:18 (probably net flat), 6:31 (included a quick potty break).  I had a hard time wanting to keep going after the potty break so decided to go on the shorter end of my workout range.  6:18 is the slow end of the "steady state" tempo range on the McMillan calculator when I input my last marathon, but my last marathon was sea level, so it shouldn't be surprising that it feels harder than a steady state should, given the altitude and the fact that it was my first tempo after the marathon.  Core workout in the pm