Denouement

A wild banchee was wandering in our upstairs Sunday night, so I didn't get to sleep until after midnight.  Slept in and ran in the evening with marion on her bike.  We were still out in farm lands when dark descended, did 7.26, then I went on her treadmill for a mile.

Track workout. Plan was 6-8 1,000m cruise intervals (6:00ish pace, 3:42-3:47) 200m rest between, then 3x200m @34-37, 200m rest between

Warmed up 3.15, including stretching and some drills, MacK joined on the track toward the end of the warm up, but we were doing different workouts, so we both had music in.  It was stormy so I was nervous about lightening, but it blew over and there was no real rain to speak of.

1-3:42ish (couldn't get watch to lap right, figured it out after this one), 1:16ish rest, 2- 3:49 (realized needed to watch the 44-45 sec 200m splits after this one, to keep on track), 1:13 rest, 3-3:42, 1:12 rest, 4 - 3:41, 1:17 rest, 5-3:42, 1:20 rest, 6-3:42, 3:12 rest (ran to school and went to bathroom which made this break longer), 7-3:40, 1:22 rest, 8 - 3:39, 1:33 rest (200m rest plus water drink), 200m set: 34, 36, 35 these were hard to get splits for, on the second I hit lap to start, then seemed to have a hard time starting, sprints aren't for me :D

Just over 3 mile cool down.

Went to the Bountiful AppleBees where my sister is the general manager, met my mom and two other sisters for lunch.  Ate bad food. Then got a sugar free slurpee for the way home.  I am not sure if it was the unhealthy food or the slurpee, but I had the runs during afternoon run, and nausea the rest of the day.

PM: 4 miles total. .65 miles outside, but it was storming with lightening, so I came back inside and did the rest on tm. Feeling sick and envisioning how horrible it would be to clean up vomit off a tm belt, so was planning how to get of the tm quickly (it stops very slowly).  

6 miles in 46:08, windy.  

30 min on treadmill.  Started slow then ramped up and stayed easy.

My 10k's so far this year have been faster than 2008, but my 2008 10k's weren't stellar, so I was nervous about this race.  In 2008 I did this race in 1:18:40 and it was a great race.  So to try to beat a "great" race time and with the course being harder (in a way) was going to be a challenge.  Main goal was to get to mile 11 faster than in 2008 (65:38).

Add to that my Dad called me on Monday to let me know he was coming in town, arriving Friday night at my home, and my sister asking if I could throw a family get together at my house in honor of my Dad's birthday on Saturday, the fact that I was already throwing a party for a dear friend Saturday afternoon, and we are leaving for Peru on Monday, and I've been pretty stressed.

I was stressed about getting to the Riverwoods and there being huge lines for the buses, but everyone was kind of hanging out and relaxed.  I got on the first bus in line and got to the starting line a full hour before the race started--perfect.  I ran down the canyon to the park and back and did lots of stretching and strides.  I earned 3 stars before the race, and took one anti diarreaha med the night before the race, so I was hoping for no pitstops.  The race is pretty big (1500 racers?) so there are tons of people.  But looking around at the start I don't see any female threats.  Not surprising when the race winnings is a pretty lame poster.  Anyway, there were guys there.  Had a great chat with James, great to see him again, and Walter and Sasha were at the start, almost didn't recognize Craig Green with his stylish longish hair (don't tell him but I think he looked like Jasper on the Twilight series).  When I chatted with him I dialed back in time and said, "Hey didn't you just barely beat me in 08?" and Craig confirmed it.  My nemesis!  Met a couple of other bloggers face to face, like JeffL, very fun.  It's like a reunion, coming to these races.  Anyway, the race eventually starts, only 10 or so minutes late, not too bad.  

Splits are based off of a mixture of mile markers and garmin.  Mile markers were clearly wrong on some miles, but right on on others, and averaged out just right.

Miles 1-4 (south fork canyon, steepest downhill, wanted 5:40-5:45 ave pace for this) 5:42, 5:35, 5:46, 5:37, with guys, no girls to be seen

Mile 5 - lesser downhill begins, 5:40, includes water stop

Mile 6 - 5:56

Mile 7 - 6:20 half of this mile is half of the one mile uphill segment with headwind is in this mile.  I try to catch the guy ahead of me by the top of the hill, he is too far ahead to draft

Mile 8 - 6:23 first half still uphill, then downhill surge a bit and close the gap on the guy ahead of me, but don't catch him until the downhill, the turn around was fun because I did know lots of people--I appreciate all the encouragement!

Mile 9 5:58 at about 8.4 there was a water stop but it was after a curve so didn't see it until had 20 sec to it, ripped open my gu, got it mostly swallowed, grabbed for some water and dropped the cup!  So got a drink from the drinking fountain just before the 9 mile marker, probably cost me just a couple of seconds

Mile 10 not sure of split but 59:01 at ten miles, legs started feeling rubbery and got concerned

Mile 11, 64:50 (48 sec faster than last year) looking for mouth of the canyon where my dad is supposed to be with my boys to cheer me on, feeling stronger this mile 

Mile 12 not sure, saw my dad and boys at about 11.75, I gave mickie a high five, hurt him and me (must have been going WAY too fast :D)

Mile 13 (flatish mile, just a slight downhill) 5:56, had a heart to heart with myself, knew I was feeling good, I felt like, dang, this is my distance, this last mile is way better than my last miles in my 10ks, I knew I could keep a sub 6:00 pace and did, I also used jedi mind tricks I learned in college.  I told myself POWER POWER POWER with ever other footstrike and it totally helped

Last bit: .12 in 37.73 this part was hard, since I basically felt like I was kicking in the 13th mile, the last stretch seemed to go forever, until Josse stuck out her belly and said go Michelle!

The clock was off. 1:17:44 per my watch and the results posted. 56 seconds faster than 2008.  Really happy about that!  2008's course had more flat at the end instead of the one mile uphill switchback this course had.  I would say going uphill is harder than flat, but they are very similar.  

The weather was warm at the end but not too bad, but I just mostly poured my water on myself at each aid station, hoping to get enough in my mouth for a full swallow.   Did a 3 mile cool down.  

Met MacK and Holly at 5am.  Ran quicker with them for 55 min, then slower on my own.  My legs are still sore from the Saturday race.  Crazy morning then traveling all day to get to Lima.

Got to Lima at 5am.  Took us an hour to find our hotel because I confused the cab driver and we didn't have the address of our hotel.  We finally let him show us where the hotel is, which is in the San Isidro area, the embassy area of Lima, much nicer than south central Lima, where I lead the cab driver.  We got to the hotel at 7:30am, and it is a nice hotel.  It's a Swissotel, I hadn't heard of them until this trip but apparently they're in different locations around the world.  The great staff let us in our room with an early checkin at 9am!  So we were able to take a hearty nap then start our day.  We didn't do much, a nice lunch, then let our stomach's rest, then we did a run.  I wasn't sure if we'd run today given the arrival time, but since we had the room and I got a nap, we were ready to go.  Lima is not really safe for a light haired gringa to run alone in, so the idea was to run with Paul (who averages 10 min pace) so I would need to run back and forth, but I did have a good looking bodyguard.

Workout was 10-12 times 1 min on/off fartlek at 10k pace.  Since I was still sore from the 1/2 marathon, and I was lucky to just be running at all, I did 10 of these. 

ave pace for on segments is 5:35 

We walked over three miles through unsavory portions of Lima to get from San Isidro to Miraflores at dusk.  We went the wrong way and were kind of frightened and tired.  It is always scariest the first day on the streets in a foreign land, especially when there are lots of warnings in the guide book about the various methods criminals use to steal from you.  Now that we've gotten more of the lay of the land, we are feeling more confident.  We will remain vigilant but there is a lot to see and do in this city. 

Ran some on the treadmill to warm up, then did stretching and hit the roads with Paul, my trusted body guard.  We went to Los Olivares, a park in San Isidro, then went around the golf course a couple of times.  A guy stopped us as we went around.  He is involved with a Peru running club, and invited us to join their Saturday run.  He gave us the meeting time and said marathoners come, and about 300 people show up each week (sounds like an exaggeration, but we'll see?).  I checked out the website he gave me and the location (very close to where we are staying) and time he gave us matches the website.  I may join them on Saturday so I don't need to do a 20 miler on the treadmill.

We went to the San Francisco Monastery and catacombs in downtown lima, where we got attacked by huge flocks of seagulls.  I hid behind Paul and squealed like mad.  The monastery was neat.  Our guide seemed to speak English with somewhat of a Russian accent, instead of a Spanish accent, reminded me of Sasha.  The catacombs were neat but not nearly as grand or impressive as the Paris catacombs.  

We did a bay area bike tour in the afternoon/evening. We were the only ones to book for this tour besides a no-show, so we had the tour guide to ourselves.  We had a great time there. Then we went to a great restaurant in Miraflores, will be one of our higher end meals (unlike the oatmeal I am eating right now for lunch :D). 

4.5 miles walking and 11.5 miles biking today, in addition to our run. 

Lima day 3.  Day of sloth and indolence, runner style.

Slept in past 8am. Woke up and went down to the buffet breakfast. Met up with two of Paul's colleagues who have hosted him in Hong Kong and are very kind.  Had two mini tamales, two small pancakes with leche dulce (tastes alot like sweetened condensed milk), an egg white omlette, "fitness" cold cereal (close to wheaties) and an assortment of fruit.  After breakfast went back to our room and I laid down and read, while Paul hacked away at his computer.  I think the book I have read I have either read before, or it is so similar to a book I have read before it is boring me.  It is about the rise of Catherine the Great (of Russia) and I know I have read at least one biography of this period.  So this book is a real sleeper, so I took a nap.  Woke up around noon, ready for my workout.

Workout is 4-5x 2000m cruise intervals (5:57-6:09 pace --15.7-16.2 kph), only 30 sec rest between,then 3x200m @ 34-37 (19.5-21.2 kph).  I spent some time last night converting these to kilometers/hour pace so I could do this workout on the treadmill.  Its a good thing this treadmill was a good one, this workout couldn't be done on my treadmill at home, it doesn't go that fast.

6k warm up with stretching.  Did the 2k cruise intervals with increasing speed 15.7, 15.8, 15.9, 16.0, 16.1.  Because this is on the treadmill and it takes some time to ramp up and down the pace, the rest in between was more like 40-45, so that I could get 20 seconds of rest at an actual easy pace.  between #4 and #5 I went to the bathroom, and that made that rest about 2:15.  I didn't count a 2k as starting until I was at the correct pace.  I then started the 200m.  I don't know the exact rest time, probably about 90 sec, I just pushed stop and it gradually slowed to a stop, then I pressed start and it ramped back up to it's prior (very fast) pace.  Did 19.5, 19.7, then 20.0 kph for the 200m.  It was funny, when I stopped the tm for the last time, then pushed start again for my cool down, it ramped back up to 20 kph, even though I was pushing the reduce speed button, I had to go back to 20 then I could slow it down, so that should almost count as an extra 100m stride :D 5k cool down.  

I just had a banana and a passionfruit (so good!).  Now I am eating peanuts for the protein part of my recovery food, waiting for the water to heat up in the coffee maker so I can have an oatmeal lunch, then I'll go back to the gym for my core workout.  I think the only Peruish thing we'll do today is go to the Reserva, a park with an impressive lit up water fountain display.  That'll be cool.

Ran with Paul outside.  We went through streets for 2 miles to get to the ocean, that part was no fun, but the air along the coast was much fresher, and there's a trail along the coast.  9.4 miles easy pace.  Got a little lost on the way back, but got to the hotel eventually.

Kind of hard to arrange, but got it done!   A 20 miler in Peru.  

Warmed up 2.25 miles in the hotel fitness center, used los servicios, then hit the road.  .91 miles to the location where the Peru runners club meets.  It looked kind of like a race start, a blown up Nike start/finish arch, gatorade.  There were 100-200 runners there. This is the most impressive club I have seen.  I talked to a few people, including Gonzalo, the president of the club and the guy who invited us to the club long run.  He was so kind and accommodating.  We started almost like a race, but there were a couple of older guys setting the pace in black shirts, and no one pushed the pace.  These miles are with the group:  First mile 9:57 -- I am panicing, I won't have the patience or time to do a long run at that pace.  Mile 2 9:11, much better, but at the end of this mile we pass my hotel!!!!  I am considering dropping off the group and hitting the treadmill for another 16 miles.  I hope that the dropping pace will continue and I stick to the group, telling myself a 9 min pace would be ok.  I think the Ensign article that I read about patience last night was a preparation for this run.  Mile 3 9:00, so close to going under! Mile 4 8:53, Mile 5 7:47, now we are talking, people are now pushing the pace and moved beyond those pacers. Mile 6 7:09, at this point there is a group trying to pull away.  Gonzalo tells everyone to slow, to let the fast guys go, he tells me the guys will go 6:30, I am faced with whether to go with the fast guys and go marathon pace, or to pull back, and I don't know what pace the slower group will go.  What do you think I chose???  The fast guys of course.  Mile 7 6:39, Mile 8 6:37, we get back to where we started, two guys pull off, now it is just me and Vladmir, a 2:30 runner.  He is Peruvian with light eyes and a Russian name -- he said he doesn't know why his name is Russian.  Anyway, he starts putting on more heat: Mile 9 6:22.  I tell him I need to pull back to more like 7:00 pace, he said that's what he's supposed to be doing, so he goes a little easier on me. So kind of him.  The remainder miles: 6:41, 6:56, 7:04, 7:00, 6:35, 6:36, 6:43, now on my own, 7:46.  Then I go on the hotel treadmill for one mile, 7:33.  I met Gonzalo's wife, Susan, at the end.  She is an expat, nice to talk with her.  Gonzalo later called me at my hotel, wanting to arrange to drop me off a peru runners t-shirt.  Wow, how cool is that.  Other things to mention about this group is that there were pictures taken along the way, there was a person in a car with a camera.  I asked if this was normal, and they said yes, they have a magazine, I tried to tuck behind other runners while we were running since this isn't my club.  After the run, they took a picture of me and Gonzalo and the designer of a poster showing 100 years of running (people are dressed up in running garb from different decades in the poster).  So I might be in their magazine after all, in a picture after 19 miles of running, I'm sure I'll look great ;D

Nap, then core workout, pool running with ---intervals, just 15 minutes, to help shake out the long run and to use my pool running belt--wouldn't want to bring it just to neglect the thing.  Another awesome day in running camp (I mean my Peru trip).  Next week I'll have more downtime, but it will be a much needed cut back week.  No biggie. 

In Cusco (10,912 elev), ran up toward Sacsayhuaman, over 1 mile straight up, some flatish at the top, then downish, then turned around.  Went back and forth to stay within 30 sec of Paul.  Some third-world shacks and mangy dogs, but alright.  Air was thin, had to take it nice and easy.  Also about 6 miles walking today.

Went to several churches, with amazing art.  Went up bell towers on rickety stairs without rails. Cool.  

Took early train to Aguas Calientes.  Stayed in a hostal hole.  The whole city is pretty much a hole.  Had multiple restaurants advertise they accept visa, but the machine is always magically broken.  Paul wasn't up for running which meant I didn't get to run.  We took a walk and went by their stinky dump.  At least we went to a nice restaurant for dinner.  

Machu Picchu day! We woke up at 4am because the first 400 who want to, get stamped to go up Huayna Picchu. (images: http://www.google.com/images?q=huayna+picchu&um=1&ie=UTF-8&source=univ&ei=AWp0TNaJM8H-8AbAyKD2CA&sa=X&oi=image_result_group&ct=title&resnum=4&ved=0CDwQsAQwAw&biw=1920&bih=983 )We got stamped 385 and 386, talk about cutting it close.  No sense doing that, when we have traveled so far for this, but if you are deliriously tired then you can't enjoy the hike.  I would advise waking up earlier. 

Anyhow, we got into Machu Picchu at 6:30, and we went the opposite direction than the signs advise (they herd people in ruins in clockwise fashion, we went counter clockwise).  It was so neat being alone.  Those Incas were so incredibly industrious.  Their rock work is incredible. I'll post some pictures on facebook some time soon (ha ha).  We went on the hike to the Inca bridge, along a trail with cliffy action (that's what Paul calls it).  This is scarier for Paul than me, so this actually helped prep him for Huayna Picchu.  Later we did Huanya Picchu, which is basically hiking up a bunch of Incan steps. The steps start broad (about 4 ft across) but end up 1-1.5 feet across by the top. There are ropes to hold onto, but no ropes or rails for the most part to prevent you from falling down the face.  It was so awesome, but there were alot of people on the mountain.  When you get to the top there is an incredible view of Machu Picchu and the Andean mountains in general. The mountains are just so much more steep than the rockies. The rockies are downright stubby looking now.  

There is a back hike to the temple of the moon ruins after you get to the top of Huayna Picchu.  I convinced Paul to do it, though I read that there are treacherous parts.  This ended up being the riskiest "hiking" I have ever done. There is one part you step down backwards, is 12 inches across, and you are HANGING by the rope that's there to hold onto, then you go straight to a ladder that's at 80 degrees without a landing between these two parts.  This part was scary for me, but Paul almost spiraled into a panic attack.  I coached him through it and he held it together, much to his credit.  He conquered some demons, but he was very close to falling and cracking open his head.  Later there were other steep steps and one other longer ladder, held together by rusty nails and wire, but it was sturdy enough (besides turning back meant doing that super scary part in reverse).  We had rubbery legs and were delirious by the time we were done with the hike.  The great thing is Paul and I get WAY more hilarious when we are delirious (or at least we seem to be).  So we had a great time.  And this was the best part of Machu Picchu by far.

Took the first class train back to Cusco, including 8-10 course meal (depending on how you count it).  It was great except we were both super stinky on a train where everyone else seemed to either 1) have not gone to Machu Picchu that day, 2) got a shower after, 3) or just didn't do Machu Picchu the athletic way like us :D 

Plane from Cusco to Lima.

Ran in the evening in Lima, but we got started way late, so did shorter fartlek.

warmed up, then did 12x1 min on/off, supposed to go 10k pace for fast bits.  Did 5:31 ave pace for fast bits, one almost got ruined when I had to stop after almost getting run over, but got 5:50 pace even for that mile.  Was in total darkness on not totally lit and lightly trod streets by the end.  I was going back for Paul on the slow bits but it was so dark he couldn't always see him.  We miscommunicated on the last one and I lost him.

Stayed in Second Home Lima in the Barranco neighborhood (known for its art and discotecas), which was the home and is a virtual museum for the artist http://www.google.com/images?hl=en&q=victor%20delfin%20artist&um=1&ie=UTF-8&source=og&sa=N&tab=wi&biw=1920&bih=983.  It was so cool, though some of his art was *graphic* for my tastes. 

Woke up early to do a short run before our morning flight home, and couldn't figure out how to get out of the front gate. The b&b is a virtual compound because of the high value art everywhere.  So no run.  Also missed our last of three flights by about 5 minutes.  So pissed at American Airlines.  The stewardesses said everything would be just fine, we'd have plenty of time for our connection.  Even though the flight from Dallas to SLC was the last flight of the day, they decided to not wait for us. We could SEE the airplane just sitting where it loaded, but disconnected from the walkway, for about 10 minutes, but they wouldn't reconnect and open the door for us.  They made a calculated decision to leave us behind.  After I cried, they gave us a hotel room.  In the room at 10:20.  Ordered dinner (room service) at 10:25, received it at 10:55, In bed by 12:15, asleep sometime after 12:35, woke up at 4:30am for my 22 mile run--which I should have been running with Allie and Lily in Springville so we could watch Hobble Creek.  So lame.  I am still mad when I think about it.

Ran 22 miles in Dallas off of next to no sleep.  Went into exercise room way before the 6am opening time.  Watched ESPN because it was that or power rangers or infomercials.  Ran 9.35.  Then ran outside for just over 6 miles.  It was so hot already!  I couldn't keep a fast enough pace in the mugginess to get in 22 miles, so went back on the treadmill, the inside was much less humid and had a/c.  Finished up 6:40 or faster pace for 5 miles, minus .3  when I worked through a cramp.

When got home drove 1.25 hours home, then got the family ready for an overnight trip in Perry Utah, drove 2 hours up to Paul's parents for family pictures.

Good times. 

Slept in.  8.5 in 65 minutes

Can you say crappy workout?  Well, I was pretty disappointed with my Yasso attempt today. Was supposed to do 8-10 Yasso's, targeting 2:45 since McMillan says you actually need to add five to the formula (so 2:45 predicts 2:50).  I had the runs before and after the workout.  Didn't think much of it then (didn't go to the bathroom during the workout, a small victory).  After 3.5 mile warm up, stretching and a few strides, I was ready to start.  It was dark, and I fumbled with my watch and didn't even get the times on the first two intervals (couldn't see watch to get splits, and generally failed in attempts to turn on light and see the time and know the time from the prior 200m, etc).  Based off the other intervals I can guess the first one was about 2:47 and the second was about 2:49.  If you don't push the lap button just "so" on this new garmin, it doesn't go, so I was pushing it 3-4 times before it would record.  I was already upset and frustrated.  I decided to not rely on the lap button but to make sure I got the light on for splits and for the time from then on.  Worked reasonably ok. #3-2:45, #4 2:43 (felt too hard), #5 2:47 (I am not feeling the love), #6 2:48ish (didn't get split) decided at this point I was only going to do 8. #7 2:49, so hard! #8 2:51 -lame!  

I went to work and didn't have bathroom problems there, but developed a sore throat.  I did a 5 mile run this afternoon which started up the waterworks down there.  I've been diaheretic ever since, quite dehydrated now.  It's like post traumatic stress syndrome for the bowels.  It makes me feel better about my workout this morning.  I felt so out of the groove, and this must be why.  Also, I haven't done any true interval workout since April, so the speed this morning just felt foreign. I hope I get a chance to do this workout again in a month so I can get revenge.

I am supposed to do abs this evening but I am thinking to just chill with a water bottle. 

9.5 in 75 minutes.  Feeling foul.  Tried to pick up the pace to fast-easy one mile and got a bad 7:44.

10 miles in 75 min.  A 7:15 mile today felt the same as a 7:44 mile yesterday, so feeling better!

Today is the last day to sign up for early registration for Payson Onion Days 5k/10k ($15) but it's still a good deal at $20 after that.  It is a well-run, smaller race on Labor Day, well run, with a good drawing and a flat honest course.  Hope to see lots of you there!

 http://www.paysonutah.org/img/File/RECREATION/5k%2010k%20race/Labor%20Day%205K.pdf 

8.37 in 65 min.  Felt ok, but not great.

Well, this will go down as a decent race, but not up to potential.  In retrospect, I suspect my 22 miler on 3.75 hours of sleep last week probably ran down my immune system, making me susceptible to illness, then the mild illness this week (Montezuma's and sore throat), helped seal the deal on not-prime racing form.  Though look at the week Paul Petersen had, and the race he had, and my excuse feels weak.  Regardless, I pushed through a race that felt blah, and I got a good workout, so I'll have to take it!

Woke up at 4:30, got ready with Paul (my Paul, my husband ran the race and did great: 1:52, and he has lost 49 lbs over the last 4-5 months).  Got to the park at 5:25, got our packets and boarded the bus.  Earned 6 stars pre-race--is that a good thing or a bad thing.  Is there such a thing as too many new stars?  Given my stomach issues for the week, I took two imodium's last night and they worked perfectly--didn't prevent any prerace stars but did prevent any race issues.  Anyhow (that's the fullness of my bathroom talk for this blog), saw some bloggers, including Emily Jameson, we started together and chatted before the race.  It takes her having an infant for me to be able to compete with her, I'll take any handicap I can get.  I was hoping to ride the bus up the mountain with Emily and ask her to tell me the inspirational story of her falling in the NCAA National Championship and getting up and taking 2nd or 3rd after the fall (I can't remember the exact info).  I've heard about it and want to hear the story from her.  I guess it'll have to wait.  If you read Paul Petersen's blog, she's Teren's wife, and Paul's description of Teren matches Emily, full of talent and speed. She pointed out Stephanie Talley, who she said was good, I saw Marianne S, who could trip me up, and I saw another serious looking runner I didn't know (Carol Rowe, I found out later).  It seemed Emily and I might be going the same pace.  I wanted to try to hit the barely under 1:17 the race predictor predicted off my Provo River half, but start off conservatively (5:50 pace) and see if I had it in me.  I knew I'd be 1:17-1:20.  At the start, it's Stephanie, Emily, me and Marianne.  We stayed together through mile 1 ( 5:45).  I let them go a bit in the second mile, because the pace didn't seem conservative enough.  Mile 2 was 5:54, slower than I wanted, but felt right, I was a little off the other three.  Maryanne and I seem to be running tangents in more earnest than Stephanie and Emily.  In Mile 3 Stephanie and Emily are about together, Maryanne is behind a couple seconds, then me 5:56. I am not panicked, I know it is a long race and if I am feeling good, I could catch any of them.  I do catch Maryanne at about 5k, and don't see her again.  Mile 4 5:53, Stephanie is now ahead of Emily a bit, Mile 5 5:45, still in third, Mile 6 5:46, get gatorade, make some time on Emily in water stop. Surging to reel her in.  Over the next couple of miles we trade leads a bit. Mile 7 5:53, Mile 8 5:58 harder to keep sub 6. Mile 9 6:07, take a gu, pass Emily in this mile, Mile 10 6:14 wheels falling off, but throwing in surges, each one thinking "This is the surge that will break Emily".  There is nothing worse for me when I am surging to try to catch someone and see no progress because they are surging or just plain going faster.  It is pretty much a battle for second now.  I haven't been feeling the love at any point in the race, as my splits show, so I am running scared. Mile 11 starts the uphill 6:26, Mile 12 6:45 (that's just embarrassing) big uphill, not too steep but long and challenging because it's in a hard part in the race at the 12 mile mark I realize I won't likely hit 1:18:45, but I want a miracle for mile 13 and a sub 6:00 mile, or anything approaching it, to prevent the Emily Nay (I meant Jameson) fly by.  I do find some juice and actually hit a 5:59 (I didn't know this split until just now, THAT IS A HAPPY SURPRISE, maybe this race wasn't all bad ;D). .11 miles in 33.77 seconds, as I see that the clock is ever so close to 1:19 but I might slip under.  That's a decent kick, but reaps me a 1:19:02. 

Overall, this was a great workout, a decent race, and I am glad I didn't do any worse, and that I held off the field with the exception of Stephanie.  

8.12 in 65 min.  PT appt, will go three times this week to work it all out, also in anticipation of my 80+ mile week this week.

13.94 in 1:45:10 in the am, 6.25 with MacK, 7:33 ave pace

2 hour nap in the midday--the sweetness of all kids in school, it was so great.

Forgot my watch for the PM run, so ran what I thought might be 5 miles or a tad more, and it was 5.34, in about 40 min.

Core workout in the PM.