Denouement

Ran 9.54 in 75 min with Ali and MacK

PT appt today:  Elec stim, ultrasound, deep tissue, a-stym, 5 min biking, stretching, total gym, 6 ways lunges slow and fast, cross ball exercise, some additional adjusting when Steve found my SI joint wasn't moving properly--long appt! 

Good workout today.  Plan is 3x 2 miles @ tempo interval pace (based off 37:30 10k that calcs at 6:02-6:14 pace, but I think I can do better than that for a 10k now, so I wanted 6:00-6:08), 4 min rest, then 3x 200m, 200m rest (34-37 sec).

Met Mack, 3 mile warm up (25:41), stretching.  She did some 800m while I did the workout before she had to take off.   I did the 2 mile bits on a valley road.  The valley is convex, so first mile was always slight downhill, and second always a slight uphill. First set 12:12 (6:08, 6:04) 4:01 rest (.33 mile), second set 12:14 (6:05, 6:08) in the second mile was too slow the first half, had to make it up in the second half, squeaked out the 6:08, 4:26 rest (.38) because I couldn't get the dang watch to lap, third set 12:13 (6:04, 6:09), had to surge uphill the last 1/4 mile to get that last mile sub 6:10, barely made it. Jogged to the track 5:21 min, then did 200m.  35, 35, 34 wanted to go harder on last one and did, had unnatural wheezing sound coming from me.  It was a low 34, too.  Just a little harder and I would have been 33.  Something to shoot for next time.

1.9 miles cool down, then picked up two bags of ice.  Got the tub colder than usual -- 47 F and did 15 full minutes in it.  

PM: 5 mile TM run in 37 min, then core in the evening 

8.39 in 65 min, PT appt today

Had a great long run with Allie.  Met at 3300 S and did the Jordon River Parkway.  What a great trail to have access to.  Within a mile or so we found RivertonPaul, so great to have him join and get to know him.  We kept a pretty good pace, around 7:30.  At the water stop I admired Allie's hot pink shoes, and Paul asked me about mine.  I looked down and expressed surprise that he was asking me about my toilet paper. Then he pointed out I had two different colored shoes.  I was wearing two different versions of the waver rider.  Funny!  Allie wanted to do 5 fast toward the end.  I talked her down to three, we started after 17 miles.  And I barely survived those three.  She graciously said I could pace her through some 6:40 miles, which sounded hard enough, but then she was pushing 6:20, pulling me and my training-weary bum along.  The splits were 6:21, 6:35, 6:19 (picked it up further for the last 1/4 mile).  I was spent and pretty much done after these miles.  Last two cool down miles to get to 22 miles were 8:18 and 7:54.

I was sore and whiny through the last two miles, but Allie was kind.  Now I am euphoric.  22.31 miles in 2:43:37, 7:20 ave pace, with only doing three miles outside of easy range, makes this the strongest long run I have done.  Thanks Allie  and Paul for the great run. The run should be a confidence booster for Allie, I know it is for me.  I am so syched for my marathon.   The training is the work, the marathon is a (masochistic) reward.

Afterward had a leisurely and decadent breakfast with Bonnie, who is in town.  She is so wonderful, so glad I got to see her (ie that my Paul watched the kids until 1:20 so I could see her). 

I feel so blessed to be in the fray.  To be training and racing once again.  I am mindful of my friends who are not, as I wasn't this time last year.  I am grateful for this time granted to me by God. 

Warmed up 3 miles after dropping off car and kids at Marions house.  Then warmed up 3 miles, stretched, hit the bathroom several times, including commandeering a male restroom about 10 min before the race start.  

The race mile markers seemed to be off in places, but got 6.2 overall, so seemed to correct.  

We started about 8 min late, no biggie.  At the gun a whole slew of boys took off.  I had about 12 boys ahead of me.  After a quarter mile we could see that the train arms were down and a train was crossing 1/2 mile ahead.  I slow down a bit, hedging between wasting effort and keeping desired pace (6:00 adjusted for grade).  About a 1/4 mile to the train I pass a slew of boys, about 3 ahead of me at the one mile mark.  First mile is slight downhill.  The train finishes when the leaders were just about to hit the train. I was headed for about a 6:03, but get a 5:44 at the mile mark (.94 miles per gps).  I hold onto a strong guy and we pass another guy, mile 2 6:01 (probably net flat), mile 3 is slight downhill, I pass strong guy 6:03, mile 4 is slight uphill, wheels falling off 6:28 (I think this mile was long, making up for short mile 1), mile 5 has biggest hill, not attrocious but challenging in mile 5 of a 10k.  Left lower quad starts seizing up in either mile 4 or 5, mile 5 split 6:29, mile 6 is a steady slight uphill, I try to push pace, quad doesn't like it.  The quad was limiting factor in this mile for sure 6:18.  .2 in 1:05, or 5:20 ave pace.   

38:11 total time.  Not so great for my fitness, but a decent workout, which was all this race was meant to be (plus a way to earn Marion's killer pancakes).

Hung out with other bloggers afterward, ate some delicious choc chip pancakes, asked them to fire up the griddle to make me some more.  Then we stayed for early lunch (hot dogs roasted in the McClellan's fire pit).  A great morning, other than the actual race ;D

PM: 4 mile easy run, Ben rode the bike with me. 

7.52 in 60 min, left knee area weak and below knee sore, went to PT today for an intervention.  Spent over 2 hours there--got my money's worth!  Also forgot to mention I've had a knot in my back since Sunday, got that worked out too.

Slept in, did workout after kids went to school.  Workout was 10x300m on the track at about 65-67 sec each (just under 6:00 pace), 200m rest in between, so I started in a different place each time.  Effort was easy, the hard part was finding the right starting places on the track.  1 - 56 sec (went until 58, knew this one is short, need to start further back next time!) (1:24 rest), 2 - 65 (1:08 rest), 3 - 61 (1:12 rest), 4 - 63 (1:23 rest), 5 - 61 (1:18 rest), 6 - 67 (1:40 rest, watch issue), 7 - 60 (1:14 rest), 8 - 65 (1:10 rest), 9 - 63 (1:38 rest, watch issue), 10 - 65,  so as you can see I never quite figured out the starts exactly, so I just focused on trying for a smooth 10k pace, or how I would feel at the end of Saturday's half, a fast 1/2 marathon pace.  27 min cool down.

PT appt, focused on upper right ham, but worked on left knee a bit, back a bit, SI joint, again there for 2 hrs

PM: 4.05 miles in 8:00 pace in WH park 

5 miles in 39:44.  Short taper for Spanish Fork half.  Ran with Tyler and Rich.  Glad Tyler's knee is healing.

Ran 30 min on the treadmill.  Had some exciting stress at work, and a bark spreading service project at the new Woodland Hills playground for an hour.  back hurty, but I am taking muscle relaxants to keep it from totally seizing up (has been tight since last Saturday).

Fourteen miles in new racer.

I ran this in 2008 in 1:22:09, a great non-aided PR, on a tough course.  I set the course record then.  This year I beat my 2008 Provo 1/2 time by 54 seconds.  Coach McMillan wanted me to try for sub 1:21, which would be a 70 second improvement on this one.  I assessed my 2008 splits and it made my stomach churn, the splits I would have to beat.  Here's how it went down:

3.5 mile warm up, including strides and stretching.  I wasn't feeling great during the warm up, but told myself that you don't have to be all jazzed for a 1/2 start, you ease into the race.  I needed to feel on at mile 4 and beyond, not in mile 1.  Saw Susanna and Teena and Josse's mom, Karan.  The Spanish Fork guys were out in force.  I showed Carl my split plan, hoping he'd run with me, but he probably just thought I was a nut.  

Actual splits per markers first, goal splits in parentheses.  I had an overall time check at 7 miles of 43:52 and mile 11 at 69:25.

1 - 6:13 (6:19), cross and headwind, started off a bit too fast with guys but settled down, tried to trail a guy for a wind break but he didn't like it.  Carl passes me and is too far ahead for wind break.  

2 - 6:17 (6:16) heavier headwind than normal on this bit of riverbottoms road, slight uphill grade, feeling good

3 - 6:13 (6:16) headwind, still slight uphill

4 - 6:15 (6:15) had a 6:15 on this mile last year, despite the hill in the middle of the mile, most likely because I saw Tyler and KellieS in this mile and was showing off, so glad to match that split from 2008, feeling good

5 - 5:57 (6:01) per course tool .57% downhill, but I think of this as a 1% downhill.  I see a trend of going under my goal paces, which is good because I have a 5:50 planned for mile 13 and it'd be good to give myself some leeway.

6 - 6:21 (6:24) flat with short steep Zephyr uphill, MacK joins me for part of this mile, I choke down a gu, about inhale the water.

7 - 6:23 (6:21) big uphill first 2/3 then downhill last 1/4, was headed for a 6:40 at the top of the hill, then started to crest strong, hit 43:44 at the top, so just 8 seconds under goal, I decide I can grow that.

8 - 5:46 (5:54) best downhill mile of the course, Mack joins me for part of this.  She cheers for me, then gives me the funniest encouragement I've ever heard in a race---"You smell nice.  You don't stink at all."  I laughed and said "Yet".

9 - 6:17 (6:15) I lost it on this mile a bit in 2008, it was a 6:26, so was able to keep it together better, it is a flat mile with about 1/4 of uphill in the last bit

10 - 6:08 (6:14) This mile is gradual uphill, then downhill at the end, on the uphill segment it is into the sun. I am still feeling good, I tell myself the sun is energy warming up my muscles and giving me energy.  I say a prayer of thanks for a good race so far.  A guy passes me, I pass two guys on downhill.

11 - 6:01 (6:10) flat and slight downhill, I pass Carl at the beginning of this mile, I take about 2/3 of a gu, I try to hang onto a guy who repasses me who is running strong.  I hit the 11 mile mark at 67:5something, when my drop dead for sub 1:21 is 69:25 (but that is with killer finish)

12 - 6:08 (6:10) slight downhill, working hard

13 -  5:54 (5:50) I see my mom at the slight uphill to come out of riverbottoms way before she sees me.  She has a water bottle and looks like she wants to give it to me, but I don't grab it.  Just 1/2 mile to go.  She hasn't seen me race for 12 years.  I don't know how I pulled out a 5:50 in 2008, 5:54 will have to do.

369 ft in 21.5 sec, about a 5:09 pace?

My watch measured the course at 13 miles, and other blogger's gps's are in concurrence. I talked with the race director (a friend of mine) she said they used two gps units to mark the course and it measured 13.1.  The map my run map shows 13.06, but that course shows the race ending before it did (so use that map and add .03?). Anyway, the course was anywhere between 13 and 13.1.  It was the same course as 2008, except we started a little further back this year, so it is a course PR of 1:53 regardless.  Also set a new course record, jah baby!  If you are conservative and go with 13.0 miles, gross up the race from 13 miles then that means I should add 37 seconds, to 1:20:53, still within goal.  Sorry to analyze it to death.

Had fun hanging out with bloggers, my mom, other local runners.  2.5 mile cooldown, won $75. 

After a not so great TOU 1/2 and the not so great 10k this Monday, so grateful for a great race.  This race was really critical for estimating my marathon in four weeks, so I am grateful I opened a good gift (see Nan's 9/6 post). 

On a side note, this time last year I volunteered for the SF half, and got in one mile of running.  Kicking AS. 

Ran 8.37 in 7:46 ave pace.  Half with MacK, half on my own.  It is getting dark out there.

Ran 14.09, half with MacK, half on my own.  7:27 ave pace, felt really good.  

PT appt today, worked on groin, keep it happy for Yasso's in two days.

Core workout in the evening.   

10 miles in 1:19 with Ali and MacK.  Was only supposed to run 75 min, but ended up a bit long.

Today is Yasso 800's revenge workout.  Attempted 8-10 of these @ 2:45 a couple of weeks ago, but was flat (kind of sick) and averaged 2:48, though my #7 and 8 were slower and I only did 8, so a disappointing workout.  So this is second try at this workout.  Haven't done 10 Yasso's since December 2008, when I did the Yasso workout in Paris (sea level), averaged 2:43.6.

Decided to sleep in--true to my vow to not do track speed workouts in the dark anymore-so hard to track splits.  Got kids off to school, arrived at the track at 8:45.  30 min warm up, 3.75 miles.  Did good stretching, some drills and a couple of strides.  High school kids were there to witness my whole workout.  Had to yell at a couple of boys at one point who didn't know to stay out of lane 1 when someones running by.  Other than that they just alternately ignored me or stared.

1 - 2:45 (2:46 rest)

2 - 2:43 (2:46 rest, Paul came on the track during his run to check in on me)

3 - 2:43 (2:46 rest, apparently I am generous on the rests)

4 - 2:44 (2:45 rest)

5 - 2:45 (2:59 rest, issue with lap button on trying to start #6)

6 - 2:45 ( 2:45 rest)

7 - 2:44 (2:45 rest, potty break on this rest, a maintenance worker was so kind and unlocked it for me) knew I was going to make it for the rest of the workout, so no longer needed to hold back on pace

8 -  2:42 (3:00 rest, another button issue, trying to start #9)

9 - 2:42 (3:05 rest, another button issue, trying to start #10, I have to push the lap button with force to get it to register, and if I don't, the watch won't recognize another press for about 10 sec)

10 - 2:39.02 (just have to add the hundredths on this one)

So 2:43.2 ave for all of them, strong at the end, just like I would like.  Very happy and tired at the end. 30 min (3.58 miles) cool down, including seeing and running with Paul during a bit of his run. 15 min ice bath at home.

PM: 5 miles in 37:15, core workout 

8.22 in 7:55 ave pace, mostly alone, but a couple of miles with SteveK and Carl.

Drove up to Perry last night, and drove up to Logan this morning.  I needed 20-24, decided to do my first ever 23 mile training run starting from the end of the TOU marathon, running up the course, then pacing Aubrey in.  Her pace was perfect for my long run.  Met Cody at mile 22ish, then we ran up to mile 15, stopped and stretched and watched the leaders fly by.  Cody took off with Joe, then I ran up to mile 14 (saw Allie in between, she was looking strong and sounded strong, and had an incredible race!) , and hopped into the fray with Aubrey.  I tried to be a good pacer, but I am afraid I got overzealous - after getting permission to put water on her once, I did it again, and I don't think she especially found that part so great.  Sorry Aub!  She had a rough patch, but worked through it and ran a 3:18, a good time for her, even though she is in shape for a bit better.

BTW, I contributed to the TOU marathon excellence in this way:  On the way out, I used the mile 22 portapotty, realized all three rolls of TP were covered in that protective paper.  I removed the paper on all the rolls, figuring the first users would be serious and wouldn't want to waste precious seconds unwrapping the rolls of TP.  Note to race organizers everywhere--have your volunteers do this, it'd be great ;D

Iced in the Logan River for 15 min, which made me near hypothermia for about an hour afterward. 

Ran .5 miles in the morning. Started the run with a pop in my left knee, then knee pain, I think behind the knee cap.  I stopped after .1, stretched really well, then ran some more, didn't go away.  So at .5, I turned around and walked to the car.  There is no time to mess around with 19 days till marathon.  Went to PT, they wanted more info on where the pain was, so I suggested me running on their tm, so I warmed up easy spin for 5 min, then 10 min easy on tm, no pain, just the knee weakness I have had for a month or two.  So they worked the knee and my right ham for good measure.  

Did 10 min elliptical while jj did the cat litter this evening, and there was knee achiness, between the normal weakness and the morning pain.  I am praying for no pain on Tuesday. 

Knee achiness when woke up.  

Walked about .5-.6 before slow-jog into the run.  Had 1 min on/off fartleks on deck but only if knee felt just fine.  And it did :)  No pain, some weakness in the cooldown only.

3.77 miles in 30:05 warm up, stretching, then 15x 1 min on/off, averaged 5:43.  I think it was supposed to be 10k pace, so that might be a bit under.

3.52 cool down in 27:56

4 miles in 30:12 in evening.  Also ab workout, 80% of it was at my son's FB game, got some looks, a young girl asking her mom why I was exercising, and a teenager asking if I was a runner. Awkward. 

Ran 7.57 in 7:56 ave pace, walked to start to stay conservative, Ran with MacK and Ali!

AM: 3.77 warm up (8:02 ave pace), then 8x 2 min on/1 min off @ 10K pace.  Did it on a hilly course, 5:51 ave pace for fast bits,4 mile cool down in 7:27 ave pace

PM: 4.09 in 7:52 ave pace, half a core workout 

8.03 in 7:41 ave pace

Was up in Midway today.  Stayed at Zermatt for my work retreat.  Good news from yesterday, I was promoted to Tax Manager at my work.  

Anyhow, was supposed to do 16-18 with last 6 at marathon pace, as a dress rehearsal for my race in two weeks.  But I am at a higher elevation up at Midway than even in SF, so I was nervous about keeping pace.  I mapped out a course, but found out as I dropped water that about 3 miles out and back were dirt, which was fine for the out segment (easy miles) but not ok for back segment (marathon pace) so I had to modify the course.  Morning was cold. 37 F at start. Work black knee highs on my arms, I thought it looked tres cool in a geeky runner sort of way.  Should have had gloves too, but hands warmed up after three miles Ave pace for first 10 was 7:24. Went from downtown Midway through farm lands to the north then past the heber railroad area, down 1200 W to the highway, then started the marathon paced miles.  Decided to do 6:20.  I am so close to being able to do 2:46, will rehearse at that pace, and try for the OTQ if I am feeling excellent race day.  Mile 1 - 6:17 (5591-5554- 37 ft drop), Mile 2 6:25(5554-5596 - 42 ft gain) feeling yuck, took a gu, Mile 3 6:15 (41 ft drop) had a water bottle at the beginning of this mile and grabbed it, running and drinking, gave me a slow start to the mile, Mile 4 6:14 (53 ft drop) feeling good, Mile 5 6:24 (76 ft gain, ugh), Mile 6 6:14 (20 ft elev gain).  Hillier than my marathon will be, but not too bad (except for the fifth mile).  Elevation a factor, felt more like 1/2 marathon pace, esp could feel wind suckage in mile 5.  Felt good overall.

PM: core workout 

6.57 in 50 min.  PT appt, worked on right ham

3.2 mile warm up in 25 min, then 10 x 1 min on/off.  Normally my min on/offs are at 10k pace, but this was supposed to be slightly faster than 5k pace.  Passed a mean dog barking at me in the road on the way out, so knew I would face him on the way back.  Ave pace for fast segments was 5:18 for the fast segments.  Cooled down 15 min.  Total miles 7.97.  Core workout in evening.  Watched my son's soccer game in the evening, sitting on grass, right SI started to hurt, stood up, changed positions.  When I stood up it hurt bad, maybe a 5 - 6 for a couple of minutes.  I walked to the car, and it felt almost completely better by the time I can got to the car, and then it was totally better by the time I got home.

50 min easy @ 7:41 ave pace.  SI felt fine.  Dang pre-marathon pains are maddening.  Went to PT.  Worked on right ham, right SI, and left knee. 

Peaking is awesome, can I just say?

Did track workout: 3x2000m @ w/ goal pace 5:48-6:00, then 3x 200m w/ goal of 33-36 sec.

Have committed to daylight track workouts, so was planning on starting workout at 8:45 after kids got off to school.  At 7:40 realized I had a work appt at 10am, so Paul graciously got the kids off to school and I booked it down to the track, with my make up, clothes, etc for work in the car.

Thus did shorter warm up, 2.1 in 17 min, including a couple of strides, good stretching. Switched to marathon shoes.

Every 2000m I jumped out too fast (1:24 for first two, 1:26 I think for the last one), times for the 2000m were 7:18 (2:29 rest), 7:18 (2:28 rest), 7:20 (3:45 rest), then 200m: 34.02 (1:19 rest), 34.78 (1:31 rest), 33.73, 15 min cool down

9 miles total 

Core workout in the evening