Denouement

6.68 in 7:29 ave pace, 50 min running.  Cleaned the house all day because had a party for Paul's students.  Had fun playing rock band and apples to apples with them.  There was lots of bad food I couldn't eat.  But I was strong.  I haven't had any sweets/treats/bad snacky stuff for a week.  Haven't had soda in two weeks. 

Second dress rehearsal for the marathon.  Was about 52, probably less than 50 on Zephyr.  I didn't have arm warmers, it probably would have been fine if I was doing marathon pace the whole time, but was a bit cold for the easy miles. 6.15 easy.  Started with MacK and Ali, then met Beth and Aub on Zephyr.  I ran a pretty flat second for the 6 miles at marathon pace.  I wish I could say that 6:20 felt totally comfortable, it was at times, but was harder to keep pace at other times.  I tried to focus not only on doing 6:20 pace, but being efficient and confortable at that pace.  I'd say mile 3 was the worst.  Went to the bathroom at the beginning of mile 5, didn't stop my watch--part of the realistic marathon experience.  Here's my splits.  All miles were net flat (basically): 6:17, 6:18, 6:18, 6:16, 6:24 (including potty break--must have been quick ;D ), 6:17. 6:18.6 ave pace.  

6.47 in 51:17. 7:55 ave pace.  PT appt.

Slept in.  Started track workout after kids got off to school.  

Warmed up 2.35, including strides and stretching.  Then did 4x1000m with 200m rest, goal was start at 3:39 and gradually go to 3:33.  Did 3:38 (rest 1:16), 3:35 (rest 1:25), 3:32 (rest 1:25), 3:31.  Had to hold back seriously first two, then it got more naturally paced.

Cooled down about 16 minutes. 

Got 1.5 hour massage, including myofascia work, gua sha and deep tissue.  Hurt so good! 

Did 5.7 in 45 min.

Unfortunately feeling a tad throaty.  Tired and stressed getting ready for trip.  Will look forward to traveling tomorrow.  Will sleep on planes!

5.12 miles in 39:27 (7:43 pace).

Enjoyed sleeping in until I woke up and couldn't sleep anymore.  My room in Hartford is cool - a king size suite at Hyatt Sommerfield suites.  Really don't need the whole kitchen, though the dishes and microwave will come in handy tomorrow morning.

Ran the end of the course - wanted to scope out the uphill 26th mile.  Looks not so great.  Then I drove as much of the course as I could (some was pedestrian path), a little more rolly than I envisioned, but hey, I am from Utah and am no stranger to grade changes.

Dang!  Just lost my partial write up.  You’ll have to tolerate the length of this post (or not).

An 8am start time for a marathon is sweet.  I set alarms for 6am, but naturally woke up at 5:15.  Proceeded to ponder how great it felt to be in a kingsized bed, surrounded by fluffy pillows and to not be rushed to get to the starting line (like St. G).  Had two packs of oatmeal, Emergen-C, water, pills, and some wheaties.  Earned one star at the hotel, and I had the premonition that I would earn no more (before the race).  That came to pass.  I guess a late race start means I should modify when I take my Immodium? Eventually joined the pre race traffic madness, but got a good parking spot.  Headed to the Elite tent.  Hung out there, stretched, then they moved us to the capitol building.  Temps were 55F at the start, so I had on knee high nylons on my arms, but would ditch them by mile 3.

Marathon and half marathon started at the same time, so there would be no way to peg my position until the half peels off at 1.2 miles.  My strategy (given by Greg) was to run 6:20-6:30 for the first mile (preferably the slower) then choose my pace according to what felt right, to not struggle in the first half (leave that for the second half :D ) then play happy, positive mind games to stay strong.

I had 5 mile splits on my arms, both for 2:45:57 (6:20 pace) and for 2:49:45.  I knew I should be somewhere around there.

Miles 1-5 watch was screwy for the first three miles, likely due to tall buildings, so the first three miles were 19:12.  I felt like I was hitting the right groove. 6:11 for mile 4, 6:17 for mile 5 31:40 on the dot (they had clocks on the course at 5 mile intervals, way cool)

Miles 6-10 knew I was in fourth by this point 6:17, 6:14 (took a gu), 6:20 – pass to get into third here, 6:17, 6:15 63:10, 10 seconds below split for OTQ

Miles 11-15 6:18, 6:24, 6:21, 6:20, 6:20 this section is starting to get challenging, I am trying to keep my cool, 1:22:50 at the ½ mark, still 10 seconds below split for OTQ at 15 mile mark, though the clock was off by 1 min.

Miles 16-20 gradual uphill in 16-17 (6:26, 6:33), then turn around.  I tell myself here that it’s ok I am off pace, that I will make it up on the way down, I pass #2 girl and become #2 girl (#1 girl is about 4 minutes ahead), I think of KellieS and our conversation about me being a cheetah.  It was very helpful as I reel in #2.  I try to pick it up after the turnaround, and keep it together until the 20 mile split. 6:15, 6:19, 6:20, I am about 15 seconds off OTQ pace.  I tell myself I can still make it if I can pull off a couple of 6:15’s.

Miles 21-25 6:26, 6:21, 6:26 I know I am too off to regain, I am now racing for 2^nd place and to try to break 2:47.  I don’t want to get caught because #2 gets $2,000 but #3 gets $1,000, a big difference. 6:25, 6:38 (keep it together!)

Mile 26 dang uphill and head wind, catch a guy as I crest the hill, some spectator tells me it’s all downhill from here, but there is a second hill, watch has changed setting so I can’t view pace, but I just try to finish strong.  Turns out this mile is 6:41.  Don’t know my split for the .2, since I didn’t turn off my watch.  So many spectators cheering me in. 2:47:09 finish time.

I am pleased with this race.  It is my best marathon by far (3:33 PR, off a St. G time).  Though I fell apart at the end a bit, it wasn’t a dramatic crash and burn.  I now know what it feels like to race a marathon in this time range, so I think I’ll be better equipped to tackle the OTQ time again.  I am so grateful to my coach, Greg McMillan, my fastrunningblog support network of amazing friends (who understand my fanaticism and my public stretching and ab workouts), my work--who have been so flexible and understanding, my PT Steve Orrock and his team who keep me going, my family who supports me.  And most of all, to my Heavenly Father who loves me and has given me this year, and this opportunity.  It's been a great year, after a hard year.  I am grateful :D

I had no bathroom breaks in this marathon.  It’s a marathon miracle! 

Now I am off to Boston to meet up with Paul. 

SI joint sore enough yesterday that it hurt walking around Cambridge, so I made Paul give me the automobile tour.  Felt almost normal today (just a bit weak).  We did the National Parks tour of the Freedom Trail, and ate in Little Italy, and I got a piece of cake and a Canneloni from Mike's pastry shop in little italy-apparently the place to get your pastries.  Then checked out MIT a bit.  Paul loves visiting universities. Drove back to CT and flew home.

Nothing.  Went to work.  Calves pretty sore.  Went to Rheumatologists.  My liver has been testing high for the past several months, so we have been wanting to switch me off Diclofenac, but waited until after the marathon to do it.  I am now on Indomyacin.  Hopefully it'll work just as good and the switch won't cause a flare up.

20 min on elliptical.  85 min massage.

Ran on treadmill.  Extra easy and slow.  Made myself park at 9mm.  Calves still tight.  Did lighter core workout today too.

Woke up early and drove to the springville pool, which was supposed to be open but was not.  So drove back and did elliptical. Level 3-4 for 55 min.

 Full stage 3, level 3 core workout.

Walked 13 minutes, stretched calves, then ran 20 minutes, about 8:30 pace.  Calves feeling much better, left quad now the offender.  Walked 12 minutes after the little jog.  

Get to do 30 minutes easy running tomorrow!

Also, discussed my next move with McMillan, and I will be doing the Houston Marathon, and Snow Canyon 1/2 and the Las Vegas 1/2 in preparation for that.  I need to keep my eye on the prize between now and then.  No bummers. 

Walked 24 min, stretching well, then ran 30 minutes. 8:27 ave pace.  Calves and quads good, upper right ham main issue now, and that's always there.  Core workout in evening.

AM: walked 10 min, stretched, ran 20 min @ 8:30 pace.  All on TM

Babysat some twin girl babies (about 3-4 months old) for 3.5 hours.  They are so sweet, but I can't imagine getting anything done with twins.  I just hung out watching a movie and some tv. 

PM: 60 min elliptical, reading Dream Catcher by Stephen King 

55 min TM in am

3.5 miles walking in pm, also core workout 

PT appt.  Worked my upper ham and my SI joint.  Then met Marion. We walked about a mile, then ran a mile, then walked 2.5, ran .2 miles, then I ran another 15 min on my own.  No watch of any kind :)  Marion and I had Will in a stroller, and we got an apple from a guy at an apple stand Marion's tight with, and we ate our apples while we each had a hand on the stroller.  Well, then MacK comes rolling by in her sweet ride.  Nothing like a new low--getting caught eating while exercising! 

Walked 3 min, then ran 30 min.

PM: 30 min elliptical, then core at night.  I started my core workout, and was so sore in my hams I thought I would just bag it and roll my legs instead.  Rolled and stretched legs, then just thought I would do one core exercise at a time, stopping whenever I want (there are 10 exercises).  I ended up doing them all, but it felt good to not "have to".

Day 9 of nutritious virtuosity (no junk, not even like frozen yogurt).  I figure each day is one second, so I need at least 69 of them between now and Jan 30.  Friday is date night.  Will I have the will to continue? 

66 min elliptical. 

Day 10 of nutritious virtuosity.  We went to a Japanese restaurant, and I gave Paul my egg roll, my two fried wontons, and I didn't eat the veggie tempura that came with my box dinner.

Walked .25 then stretched. Met Allie, Melody, and Kathryn and her husband (Eric?) at the mouth of the canyon.  I was to do 45-60 min "slow and very easy", and they were doing 8 miles, so I thought I'd run 60 and walk it in.  Accidentally ran 65 min, at least I kept the pace right, 8:23 ave pace.  Walked another .25 to the end.

Lunges and cross exercise later.  Core later as well. 

Sleety toward the beginning, but other than that it was great!  So nice to be back at it. Lunges and cross over exercise afterward.

3.4 miles warm up @ 8:03 ave pace, then 16x 25 sec on/ 60 sec off.  Ave pace for hard bits was 5:18.  Woke my body up, after a couple of weeks of downtime.  Back to work! 3.6 cool down.

Core workout

Not too pleased with this run.  Plan was 25 min at steady state.  My steady state pace now, as calculated from my marathon is 6:01-6:14, a pretty brisk pace.  I was nervous about the pace, since the marathon was at sea level and I train at elevation of about 4700.  So I was really hoping for 6:14 pace, but would be ok with sub 6:20.  So did 35 min warm up, then started.  Mile 1 was net uphill 6:18, I am thinking that's just fine, I can make up 4 seconds in three miles, esp since mile 2 is net downhill to make up for mile 1.  Mile two starts great (the down hill part), but my pace just steadily goes down the tubes.  Mile 2 ended up at 6:24, try to get back on track in mile 3, do ok the first half of the mile then pace slips: 6:26, Last .91 was 6:25 (total 3.91 in 25 min, or 6:23 pace), and I seriously felt like I was at the end of a marathon.  It felt so hard just to maintain that pace.  So I guess I am not quite recovered from the marathon. Blah.  Serious ice bath afterward.

Core workout 

8.57 in 65 min.

Ran 18.19 @ 7:25 ave pace.  Distance was somewhat fragmented since I stopped twice to go to the bathroom, and twice to deal with my car (it was in the shop).  BTW, I am looking for a crossover with a third seat, looks like Rav4 is the model for me.  Any thoughts?

Will do core this evening.