Denouement

I ran the Payson race as a workout, a lazy way to get in some speed this week before the SF half.  The forecast was for rain.   I dropped off my salad at Marion's (she was having us all over for breakfast after the race) and I ran from her house to the start, got Paul and my packets, then did some more warm up.  It was sprinkly at times and dry at times.  I ran back to Marion's to find Paul, then ran with him back to the race, then waited in the bathroom line, stretching as I waited.  I ran to the start with Paul and did three strides.  I had put on my red racers so that means I have to run fast!  TylerS and KellieS showed, so when the gun went off Tyler and I stuck together for a while.

1 & 2 - I didn't see the first mile, but the total through the 2nd mile marker was 11:45, Tyler and I worked together and closed the gap on the front pack of four guys, who looked like they were on an easy run.  As I closed the gap to actually join them for a while I razzed them about being chatty and not racing.  They said they were tempoing, but I know their pace was slower than Seth's marathon pace, so it must have been a tinman tempo :)  I guess me talking smack wasn't the smartest thing to do, if I was all nice perhaps I could have stayed with them longer.

3 - 6:08 - third mile had a water stop at 2.5, where the water was weak gatorade.  I took in one swallow and my body absolutely rejected it, not more than a drop or two actually swallowed :(, the lead pack pulls away from me, but I'm putting forth good effort and try to get white shirt, a guy who's wearing an XXL tshirt but is skinny and is the first guy to drop from the lead pack.

4 - 6:23 - a very nonglorious split, but it is what it is.  I tried to tell myself to turn over but it seems I have a hard time keeping under 6:10 for long periods of time.  I need to work on it.  Course manager says that an ideal 4th mile would have been 6:06

5 - 6:24 - also nonglorious, but I guess this mile is just over .5% grade up so that's got to count for something, eh?  I catch white shirt somewhere around the 4 mile mark and try to go for green shirt (Bill Cobler?).  I can't gain on him much.  Right before the 5 mile mark are train tracks and the lights go of before I hit them, I zoom across and wonder if Tyler (behind me) makes it across.  I peak behind and I think I see his bandana made it.

6 - 6:11, I think the first half of this mile was slower than the second half, I was telling myself that I could run a 3:00 for the second half of this mile, and if the first half was a 3:10 then I pretty much did it.

.24 - 1:10, a kick at the end

38:04 - Dang it! Two seconds slower than Provo Freedom Festival 10K.  Oh well, I am running on tired legs and this really was supposed to be mainly a workout (though if I am at a race I race the best I can).  I ran this race last year in 42:14, holding nothing back last year (but also untapered and tired), so there is significant improvement at least.  Pure extrapolation brings me to 2:43:17 at St. G, though my improvement curve in Sept last year was likely better than it is right now.

Cooled down 2 miles, waited for the awards (I got a silver dollar and another Payson 10k windbreaker).  Then we went to Marion's for breakfast.  So yummy! 

Then Sasha and I went out for a run with Marion biking.  As soon as we get ready to go out it starts pouring.  Our shoes soaked by 1/2 mile.  We go up Payson canyon until the 2 mile mark, then turn around.  Hail at this point.  Nice :(  I VPB then have to catch up, then with .33 to go Sasha tells me we are going to kick it in for 1/2 mile.  Well I thought we were going to go past Marion's house to get the .5, but we don't so I held back too much.  4:44 pace for the .33 (first half of it was steep downhill - per watch it says by best pace was 2:23 - wow!, second half near flat)

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 455.77, Asics Stratus 2.1 (Purple) 78.1, Mizuno WaveRider (aqua) 36.61

Alone and easy.  Not much to say about the run.  7:55 ave pace.  Some music and some NPR.

I think my 4 miles with Sasha yesterday and my run today indicate that yesterday was not a true race effort.  I forgot to mention that Sasha was right at the finish line and the first thing he said to me was, "What was your time, low 38?" then he said, "Was it a race effort?" cutting right to the chase :)

Also from yesterday, my youngest son said his prayers something that was blogliscious.  His prayers are always a daily travelog of what happened that day.  He said, "that we went to a fun party and there were some weird people there." He was talking about the breakfast party at marions.  I won't hypothesize on who he was talking about. . .

Also from yesterday, Paul got a new phone which is really sweet and has good internet access.  I teased him that it's just going to make him more antisocial, and he said, "Well, it's just for if you start talking too much about Sasha or protein bars."  It was so funny!

weight 122
 

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 455.77, Asics Stratus 2.1 (Purple) 78.1, Mizuno WaveRider (aqua) 48.11

Met Ali at Petiteneet and ran 1.1, then went up Payson Canyon with the 4:45 group.  I mostly just wanted to pound my legs with easy miles, since this was my first time going down this, the steepest major canyon around, this year.  Ave pace was 6:55 for the 11.49 down (includes the cross back and one potty break), pretty conservative.  I ran a couple of miles faster in the middle, then went back uphill to get back with Ali and Dan.  Coasted in with Dan, then went back uphill until we picked up Caroline.

weight 122

major ice bath (54F for longer today).  Payson always beats up my legs.

AM: Just over 5 miles with MacK, then more on my own to total 10.81. My right calf is in knots from Payson yesterday. I expected my quads to kill from yesterday, but it's tight calves instead. Hurty stretches at one mile and after the run. Will run again this afternoon.

weight 120

PM: 4.5 miles on the Salem Canal dirt trail.  Horses were neighing, so I went marathon pace for a while until I realized I better save it for Saturday.  I want to break 1:22:00 on Saturday and break the course record for the SF half (1:25:50).  The course is worse than flat (net flat but several hills) so I'm going to have to have a good day to do it (the 1:22 that is). Ave pace 7:35

Leg strengthening exercises, stomp drill.
 

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 455.77, Asics Stratus 2.1 (Purple) 82.6, Mizuno WaveRider (aqua) 58.92

 Ran 8.5 thru Payson with Ali.  Right calf still has a nasty knot in it.  Does icing or ibuprofen help knots?

Ave pace 8:18

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 464.27, Asics Stratus 2.1 (Purple) 82.6, Mizuno WaveRider (aqua) 58.92

I would like to dedicate this race to:

Paul - for supporting my racing this whole season, without even grumpiness.

Dr. Brady - for keeping my body (most recently hamstring) in business.

Josse - for working out my calf so great yesterday.

And Katie - for her saucy comments yesterday which helped motivate me when I wasn't feeling so spry in the middle miles.

My goals for this race were to, 1) break my non-aided 1/2 marathon PR of 1:22:42 from Painters, 2) break 1:22:30, since you can generally run St. G twice as fast as this race, 3) break 1:22. Also the course record was 1:25:50 for women so I wanted to get my first course record.

The race had alot more participants this year than last year, probably almost double. There were about 600 for both the half and the 5k, so still a small race--but growing.

I warmed up with Josse (and it was in the 40's so we needed to warm up), went potty and stretched while in line, then got in the back of the potty line and did it all over again. I did a couple of wimpy strides. Fellow bloggers in the race (that I know) - Sasha, Chad, James, Josse, Cal, Paul Thomas, Tom, Kim, Coby, some lurkers, and probably others I'm not thinking of right now. A nice showing for the blog. Steve King, a sojourner, Carl, and Darin were there.

Splits according to mile markers:

1 - 6:26, stayed relaxed, I knew it would be a slow first mile, within a couple hundred yards Darin and I were discussing our projected times during the race and we started running together. Sasha almost gets run over while crossing the street ahead of us.

2 - 6:20

3 - 6:17, I am tracking how much I am off the 6:18 guy, not concerned at this point, I knew the first several miles would be slower

4 - 6:15, includes hill up to Osborns, stayed tough, saw Kellie and Tyler and that helped motivate

5 - 6:07, gradual downhill, Darin and I keep each other going, still working together

6 - 6:30, took a gu at the beginning of this mile, water at 5.6, short but steep hill (zephyr) at the end of the mile, I gain on Darin with short quick steps up the hill, remembering trick from HS, worked great

7 - 6:27, biggest longest hill in the first 2/3, Darin gains on me, then some downhill starts, and I pull away from Darin, I am behind the 6:18 guy by ten seconds, but plan to gain it all in the next mile

8 - 6:01, fastest mile of the course, we are done with the loop and now are passing 1/2 marathoners about to start the loop.  Their cheering is so helpful!

9 - 6:26, I take a gu at the beginning of this mile, choke on water as I try to drink, but continue to try since I know I need liquid to help the gu, I slow and Darin catches me, then start the gradual uphill

10 - 6:23, gradual uphill to Osborn's, then shorter, steeper downhill (same hill as was in mile 4 in reverse)

11 - 6:16, I have three miles to go as I start this mile and know I need to be 6:15 to be on target, 6:16 is close enough for me

12 - 6:10

13 - 5:50 (includes a short uphill to get out of riverbottoms)

 .11 in 35 sec (5:25 pace)

1:22:09. 

Ice bath

weight 121 

This is a great confidence booster.  Hobble Creek was not as strong of a race for me, I went out of that wondering if 2:45 was doable, but now I know it is.  I just have to keep healthy, taper and race smart (and have God's blessing since there's so many variables).

Our fellow bloggers and SF friends had great races.  I love the festive atmosphere at races, especially when I can hang out with running buddies. 

I won a $50 gift certificate to the local sports shop as my prize.  I hope to get a new pair of tights.  I need at least one new pair a year.  Perhaps I can finally throw away those awful ones I wore at Painters (all you who saw me race there know what I'm talking about).

 Pardon if my blog entry to day is overly excited.  I've got the runner's euphoria going.  I am very grateful to have this time in my life where I can train and race well.  God's given me this season and I am grateful for this gift.

AM: Me and my ipod. I am sick of running slower than 8 min pace but couldn't sustain any faster. I had aches in my left knee and right foot yesterday but didn't feel much when running (except left calf is still a little tight/sore but no knot and right hamstring still is achy). I pinched my right ankle while running, hurt when I did it but felt fine once I got on level ground again. I a running hypochondriac! I am going to Dr. Brady's today. The question's always what to have him work on. I think I'll keep with the ham.

Ave pace 8:04

Dr. Brady worked on my ham and also worked on my calf.  They are feeling better, though I cursed him a little.

PM: 4.05, 8 loops around the WH park, hilly, did strides on the top part of the loop. ave pace 7:37 

weight 121

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 464.27, Asics Stratus 2.1 (Purple) 86.65, Mizuno WaveRider (aqua) 70.14

Ohmygosh!  8 hours of sleep - heaven!

Easy 10 on my own. 8:04 pace, ham still tight, niggling in knees, ankle that rolled yesterday felt a twinge in the shower (not on run)

weight 121

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 474.29, Asics Stratus 2.1 (Purple) 86.65, Mizuno WaveRider (aqua) 70.14

Met Sasha, Josse, Jeff and Derek at Sasha's house at 5:15.  I did one jog around the block first so I could stretch while people arrived.  Sasha pulled out one of his torture devices -- the heartrate monitor for me to wear and him to monitor.  More data for Sasha Science (can you see me rubbing my hands together like a mad scientist?)!!! Wahaha!

We start out slow, but Derek and Jeff speed up.  As a form of malicious compliance to the heartrate monitor I try to stick closer to them than Sasha, seeing if I can break the signal.  Did it work?  I don't know.

We run six easy, to get us closer to fatigue before starting the workout.  Then we do 4k, 3k, 2k, 1k cut backs.  Only 200m rest. Ugh!  I wanted marathon pace for the 4k and to go faster with each one.  We start uphill.

4k: 15:31 (6:12, 6:11, 3:08), up the trail, Derek took the lead, Sasha asked me to give him five and I explained I wanted to be at marathon goal pace, so he backed off. Only 2:15 rest

3k: 11:13 (5:58, then 5:14, just under 6 min pace overall), felt good going 6 min pace, but paid for it on the next one.  Only 2:11 rest

2k: 7:34 (6:04, then 1:30, 6:03 pace overall), felt like death on the first quarter, but negative splitted on the quarters, did 400m rest after this one so 3:58 rest

1k: 3:28 (5:33 pace), out kicked Sasha at the end, he said he was just being a gentleman.  95% chance that's true.

3 miles or so cool down.

I bought 20 lb of ice and dumped them in Josse's bath for an ice bath (I live 30 minutes away and had to work in Orem today so just stayed).  Thanks for the facilities Josse!  And thanks for coming out and working hard even though the watch wanted a sleep in.

Evening: Abs and stretching

This morning was like a Salem running mixer.  I ran with MacK for five, then saw my friend Marianne and ran with her and her friend for a minute (at first I thought she was Marion, and I asked her what she was doing running way out in Salem-it was still dark).  I also ran with Whitney's dad Andrew who is tapering for TOU.  My taper starts in three days!  I had to focus on pace because I had to be home at a certain time.  I got to my car with three minutes to spare.  No bathroom breaks! Ave pace 8:09.  My legs feel good, still some tightness in ham but no pain.

Stomp drill.

weight 122

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 474.29, Asics Stratus 2.1 (Purple) 86.65, Mizuno WaveRider (aqua) 81.14

Bet ya'll thought I didn't run today!  I forgot to post it.  ave pace 8:44.  Ran with Mack, saw and ran with Tyler and then later Clay for a little bit.  Another Salem mixer.  

Weight 122

Met Josse, Tyler and Kellie, and their couple friends at the finish of Hobble Creek.  We drove up to mile 7 then ran up to the race start.  Potty, gu, water, stretch break.  Then we did some speed on the way down.  Tyler and I were speeding together, Josse had a different speed workout planned, and Kellie and her friends were just running long.  

The plan was 4 miles marathon pace, 1 mile tempo (so gear shift), then break, then 4 miles marathon pace, 1 mile tempo pace.  We did it! 

First set:  not sure on first mile split, probably 6:20, 6:22, 6:05, 5:57, 5:32.  The first set is mainly to just get you tired for the second set.   After our first 5 mile set we turned around and cheered Josse and caught up with Kellie, then ran with her to mile mark 6 (we got water and I had a second gu at the cherry campground at 5.5 down).

Second set:  6:12, 6:08, 6:05, 6:20, 6:00.  All miles were by marker except the first mile, but the net of the first two miles (12:20) is accurate.  Also we never found the mile 11 marker, but I think we went a little long, since my watch tends to mark these miles longer than the road markers from the race.  We shed our long sleeves and gloves one mile into the second 5 mile set. The last mile is mile 11 of the race, a yucky mile with a short steep hill.  Tyler was stronger than me on the uphill, but I was able to kick at the end and finally put some heat on him, after 9.5 miles of him putting heat on me.

After the second set, we ran back to Kellie, she said Josse had gone uphill to the water stop and I was so thirsty but didn't want a 24 miler so I kept on the course.  So Josse was alone for much of the downhill :( .  We had about 3 miles of cool down, 2.5 with Kellie, she was cranking out sub 8:00 miles and I was having a hard time keeping up.  My legs felt like they were ready to fall off.

Tyler is in great shape.  He was more relaxed and in control during our tempo sessions, even conversational, though he stopped talking after awhile when I wouldn't respond back.     

Yea! fourth and last 85 mile week!  I have been able to meet all my major goals for my training cycle for St. George.  I feel really blessed, mixed with a sense of survivors guilt since I have seen running buddies sidelined with injuries in their own pursuit of marathon improvement.  This season is a gift from God, and I don't know if He'll allow me to continue, but I am grateful for this period.  The actual marathon has risks and variables, so I don't know what St. G will bring, but the training cycle has been what I hoped for.  Thank you all my fellow bloggers for your advice, training support (esp. Sasha, Ted, Jeff, James and Adam who have paced me through speed), motivation, inspiration, and vicarious experience.  Oh yeah, and for putting up with me in general.

 weight 120

ice bath

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 484.79, Asics Stratus 2.1 (Purple) 109.41, Mizuno WaveRider (aqua) 81.14

Ran with Ali in SF.  Why did I drive to SF just for the privilege of running in the wind?  it was 54F in the highlands and 45F in the riverbottoms.  Felt good, but some achiness in right foot and tendons above foot for the first 2 miles.  Talked politics with Ali.  Nice to not have my head bitten off because I am not Republican or subscribe to the conservative agenda.

8:41 ave pace

weight 124 :(

Ran from Osborns to where Steve K's gang starts, ran 5 miles with Steve K and Carl (Darin was a no show).  I thought it was a speed day for them, but they're doing speed tomorrow.  So I ran "easy" with them which was around 7:00 after they warmed up, sometimes even creeping into my marathon pace.  I stopped for a potty break and was then on my own, and I did 8 longer strides (35-55 sec instead of my more normal 25).  

My legs felt good.  Afterward felt some minimal soreness in knees.  Still soreness in my right ham.

ave pace 7:36

weight 122

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 464.27, Asics Stratus 2.1 (Purple) 97.87, Mizuno WaveRider (aqua) 70.14

Sleep in!  I had an abdominal ultrasound to check out my guts since a couple of liver related blook work numbers have been fine.  I couldn't eat, drink or even chew gum before it, so I did NO morning run since its a taper week and I could thus work that out.

PM: 5.08 in Woodland Hills, very hilly.  My knees been bugging me going up and down the stairs.  I hit the switchback trails and could feel my knee so I turned around and stuck to the very hilly roads.

8:15 ave pace

Feel the taper.

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 469.35, Asics Stratus 2.1 (Purple) 97.87, Mizuno WaveRider (aqua) 70.14

Met Ali at Peteetneet and did  the up and down Payson Canyon run.  I ran .44 before she came and stretched. Reset watch.  We took the first mile easy then went harder.  Tempo for her, marathon - tinman for me.

1 - 8:20, too much chatting not enough tempoing

2 - 7:28, starting to work

3 - 7:27, Ali thinks she's done

4 - 8:01, I coach Ali through the mile

.25 - 8:05 pace, this is to the cattle guard, Ali stops to go potty

.22 - 7:20 pace, I go up and down the mountain, pushing it while she takes her break

.86 - 8:27 pace, steep part of climb, Ali thinks she's done but I don't let her stop, I start hitting my lap button at odd times out of habit, Ali surges a couple of times to give me five

.38 - 9:22 pace, last bit

45:48 to the rock for me, 43:46 for Ali, better than she did last time and better than any of my times last year (see my 7/10/08 blog entry Ali).

In the 7's for the downhill, nice and easy.

ave pace 7:48

 weight 122

ice bath - I am freezing now!

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 469.35, Asics Stratus 2.1 (Purple) 97.87, Mizuno WaveRider (aqua) 82.22

Bad, bad sleep last night.  Stressy.  Worried about lots of stuff.

Ali met me in front of Marion's home, then we ran the 5k course together, picked up Marion and KimR and then ran to the 5k start.  Stretched real good, showed Marion my stomp drill.  Then we started the 5k time trial.

Marion wanted to negative split: 10:00, 9:30, 9:00, something like that to break 30:00.

1 - 9:39, started this mile a little fast but I gradually slowed it down. I talk to Marion and chastize her if she tries to talk back (No talking!).  This mile is slightly downhill.

2 - 9:20, gradual uphill for much of this, Marion does some great surges, I ask her to give me five and she almost knocks my hand off :)

3 - 9:35, at the beginning of this mile Marion gets a stitch but works through it great, we call on her inner amazon goddess for help to post another great split

.1 - :59, nice kick in

29:34 for the 5k.  Congratulations Marion!  She was a real trooper and didn't yell at me afterward for all the motivational/annoying stuff I kept repeating.

I tried some of KimR's salsa after the run.  It was yummy but spicy!

weight 123

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 469.35, Asics Stratus 2.1 (Purple) 97.87, Mizuno WaveRider (aqua) 91.32

Second night in a row of bad sleep.  Stress and anxiety.  Nice.

I met the SF group at 5am.  Ran with Ali, until she turned around at junk mail.  I then ran backwards to meet up with the rest of the group, ran with Dave, Bob, Steve, and Mark until the bottom of Harry's Hill.  Tempoed up it and this was the first part of the run where I felt the effects of my bad sleep last night. Sluggish but still marathon pace effort, .87 up in 6:49, or 7:49 pace.  Took a gu and drank out of Harry's hose.  Darin and Carl came up the hill behind me, but didn't stop much so they were ahead of me at the top.  I tempoed down, though the first .25 were slow going. Two miles of downhill, 6:09 reeling them in, 5:48 passing them and feeling frisky (if you are going to pass fast guys you gotta pass them strong, eh).  They let me pass, but then decide to go with me so they pull up toward the end of the mile.  I had placed a water bottle with a squeeze top at the bottom of the hill with then intent of picking it up and drinking at marathon pace.  I thus have another gu less than two miles to practice gu then squeeze bottle.  Grabbing the water bottle and carrying it for .2 miles was distracting, but I was able to drink about 6 oz before getting sick of the bottle and tossing it (don't worry I picked it up at the end).  Stomach did ok.  The pace suffered, probably a combination of a too-fast second downhill mile, the water, and going from downhill to flat.  Was able to drop the pace gradually and got a 6:38 mile.  All splits per garmin. 

After the tempo i kept all miles under 8 min pace.

I need to get more sleep!

ave pace 7:45

ice bath at 57F

weight 121

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 469.35, Asics Stratus 2.1 (Purple) 97.87, Mizuno WaveRider (aqua) 108.82

Caught up on a little bit of sleep today.  Woke up at 8:40 and got to church on time at 9am (ok, I wasn't there until 9:01am, but that was good enough for me).

Injury status:  My hamstring is still tight and has just a bit of soreness, but much better after this Saturday's run than after last Saturday's 22 miler (it ached pretty bad after that).  However, on Saturday's run and afterward, my right foot had an ache in the upper part of my foot, above my arch but on the top of it.  I iced it yesterday twice, took some IB before going to bed.  It feels better today but still just a tad there.  We'll see how it feels tomorrow.

Ran on my own.  Wanted 6 but went long.  Slow but picked it up for the last 1.8.

ave pace 8:24

weight - can I skip this today??? ok it was 125, the weekend was not kind to me.

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 469.35, Asics Stratus 2.1 (Purple) 104.67, Mizuno WaveRider (aqua) 108.82

Met Josse in SF.  My car registered 41F in the cold Salem farmlands, which is where we were planning on doing our mile repeats, and I didn't bring a longsleeve, so I was afraid to get out of the car, but it was alright with short sleeves and gloves.  My arms were a bit like frozen corn dogs out there today, but other than that I was comfortable.  We warmed up for 2.3 something, then started our first repeat from the mile 9 to the mile 8 marker.  Long rest in between (around .4 miles slow) to make it more vo2.  I wanted to hit 6:00. Very dark. I forgot to start my watch, but based off the next three my first was probably 5:45-5:55.  Next 3 were 5:42 (rock on), 5:50, 5:50.  So I guess I got a little excited for #2, but didn't die after that so I'm happy.  I can feel the taper, as my legs were excited for a speed workout.  Right calf tightened some in the last mile.  No noticable tightness in my hamstrings during, though still tight when stretching.

weight 125 again

Calf tight and right foot achy again after the workout and throughout the day.  I tried to put pressue on my calf knots the way Josse does.  It hurt so it must have worked.

Bad sleep last night!  The tossing and turning should count for some cross training.

Met Ali in Salem, ran pretty little road loop. I forgot my GPS, but I know we went somewhat longer than 6.

Calf still tight (like a know), ham tight (just in general), no pain in foot while running, but some minor achiness after.

ave pace 8:20

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 104.67, Mizuno WaveRider (aqua) 108.82

 Decent sleep.  That's because I cheated and slept in and didn't run until noon.  That ended up being a big mistake.  I thought it would be about 75F and be some good heat training.  Well it started at 82F and was 86F by the time I was done.  I kept the pace at 7:30 for the first 6 miles, drank a ton at the ball park.  It was hot and I decided to cut back as quickly as possible by going down the highway back to Salem.  It was so windy, wind was kicking up dead dry grass, which gave me a cut on my knee.  Then dirt was being blown on me from some big construction sites.  It was pure misery coming back.  Couldn't even hear my ipod during the toughest miles because of the wind.

Yesterday went to Dr. Brady's.  I had a hard time writing down my three things because I really wanted him to work on all three and he normally only gets to two.  He worked on all three this time though.  Sweet!  Except it hurt sooooo bad when he worked on my calf I was crying.  It made his time on my ham feel like a day spa though.  So much more relaxing.  I now have a bruise on my foot where he worked.  He worked on my rt foot (ultrasound, scraping and massaging), rt calf (scraping, "massaging," pushing, pulling, almost ripping the muscle off :) nice), and rt ham (massage, art, scraping, electro-acupuncture).  I got my money's worth.  I plan on going in one last time on Tuesday.

For todays run:  Rt calf tighter at the beginning, only marginally tight by the end.  Rt foot had no pain during the run, minor achiness after.  Rt ham just a little tight.  Lt ham also a little sore (what's up with that?  Not the left ham too now).

ave pace 7:48

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 114.35, Mizuno WaveRider (aqua) 108.82

Had a work retreat at Zermatt Resort in Midway, so didn't run in the morning.  I planned a run with my coworker after our meetings and activities.   In the afternoon I went to a shooting range and took a shotgun class and shot at clay pigeons.  It wasn't skeet shooting because there was only one clay pigeon that went straight up in the air then back down, but I don't remember what it's called.  I shot with a 12 gauge semi-automatic.  It sounds fancy.  It had holes in the side which helped the gun have less kick to it.  I shot about 20 bullets as part of my lessons, but after about an hour in the exposed heat, without a water bottle, I felt tired and was ready to go back in the first car.  I broke two in the 20 shots I made, so not too bad, but not a demonstration of natural ability.  The instructor told me to put a face to the clay pigeon, not understanding there's not a person in the world I'd want killed, except perhaps if McCain were to pass in the night painlessly and put himself and all of us out of our misery.  I guess I am a dove at heart :)

Our keynote speaker was Mark Fuller, a four time wrestling Olympian.  It was really cool to hear his message.

Afterward went running with my friend, nice and way slow.  We had to turn around early because Paul was headed up the mountain faster than I thought he would. So I planned on 4-5 and got 3.25.

Paul and I went out for a nice dinner, then back to the hotel room and watched the debate.  It was interesting but somewhat repetitive.  I wanted to see McCain get really pissed off and drop the f-bomb or something else inappropriate like he's done in the past but no such luck.

A bruised feeling under my right ball of my foot, below the big toe.

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 114.35, Mizuno WaveRider (aqua) 112.07

Slept in, then ran 6.5 on my own, up the road from Zermatt along a road that will take you to Park City.  The first 1.5 is rolling gradual uphill and the next 1 is nasty uphill.  There was a 100 mile bike race from what I could tell, and lots of bikes on the road and I got to witness a rest stop, where people were off their bikes in droves and milling around, much more rest than a typical race stop in my races (at least when I get to them).  I wanted to do some marathon effort tempo on the downhill, then would pick up my husband for the second half of my run.  

Mile 1: 5:58, steepest part is the first half, but took the first 1/3 of mile easy at about 6:20 pace, then conciously saw if I could change gears once I felt the grade wasn't so steep.  

2: 6:31 (remember this is at altitude)

3: 6:35

the effort seemed hard for the pace, but I was in high altitude.  If I had nothing else to do I'd throw this into our course tool, but I have to get some work done.  Things are heating up at work.  Just in time for the marathon.

Ran about 6 miles with Paul.  The leaf colors are so vibrant and varied.  Just a beautiful run.  We did the same up and down on the road, so I got some good downhill training today.

ave pace: 9:02

Getting excited about the race!  My legs feel so fresh and ready to go, and still have 5 days of taper ahead of me.  It will be so nice to sleep in and get my runs in "whenever" this week, since they'll all be 3-7 miles long and NO RUN on Thursday.  

I picked up three books last week at the library.  I am currently reading Sons and Lovers by DH Lawrence, which explores sons relationships with their mother and how their love and closeness to her influences their relationships with other women in their lives.  It's really good so far.  I think I read this when I was 17 but I don't really remember the book.

I was supposed to run five miles but my gps wasn't working so I accidentally ran 6.91 per the course tool.  I ran a couple of the miles with Clay.  It was nice for both of us to work out some pre marathon nerves by discussing the race.  5 strides.

weight 124 (phew! I thought it'd be higher with the taper and the work retreat).

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 114.35, Mizuno WaveRider (aqua) 119.98

Dress rehearsal.  Ran 3 easy, then two marathon pace (6:22, 6:27 per garmin) then cool down.  Temp was 55F, felt chilly but ok in my singlet.  I decided I am wearing my Asics for the race, a lightweight trainer (9oz).  I like my Mizuno precision (also 9oz, tracked as my racers, but really a lightweight trainer) better, but at 350 miles, they are already feeling flat on the bottom.  

Still some tightness in right ham and calf, but not significant and going in to Dr. Bradys one last time this morning.  My right foot is still a little sore as well.  But my body in general doesn't have its beat up feel like it did in high mileage, so that is a nice change.

weight 123 baby!

started my cycle today.  Prior was June 30th, a full three months ago, almost a 13 week cycle.  wow.

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 114.35, Mizuno WaveRider (aqua) 126.03