Denouement

Slept in, VT appt, then PT appt.  Did 5 min bike and lunges 6 ways slow then fast, ham lunges 3 ways, total gym, ball grab exercise, stretching, then went out to run.  Orrock taunted me that running 8 miles in 60 min would mean I am back on track, so I couldn't let that challenge stand.  I was actually running 65 min and did 8.94 in that time, 7:16 ave pace.  Did 35 min elliptical in afternoon.

Ran a progression run.  Basically an easy run with the last 3-6 min very fast (s/b 5k pace).  Did this with Tyler and Travis, though started the run with Mack and Holly as well.

Tyler and Travis were able to break 6:00 for the fast bit but I was not.  Did last mile in 6:08.  A combination of not being able to control breathing and legs not feeling the love.  I am pretty upset about not being able to go sub-6:00.  I know I just need to keep putting in the work and my legs and lungs will eventually cooperate.  Perhaps if it would be above freezing every once in a while that could help. 

Ran from Crisps around SF ballpark.  I forgot my ear covers and it was so cold I almost bagged the run at 1.5 miles, but kept going and it warmed up enough that I was fine by 3 miles.  7:46 ave pace.  Wanted to keep today more mellow than Monday, when I ran my "easy" run a bit too hard, and cross trained, and perhaps those affected my Tuesday run?  Have a hard tempo tomorrow and want to do well.  Or at least not embarrassingly poorly.

Met Tyler and Travis in Salem.  Warmed up 3.46 at 8:16 pace.  10F so really too cold for a tempo, but I was grateful the guys were willing to do this one with me. 

Started at the five mile square corner, so started with a bit of downhill.  Was hoping for 6:26 first mile and to drop from there.  Didn't really know what to expect.  Miles were 6:16 (easy to get in the groove with a downhill at the start, 43 ft drop), 6:13 (feeling good, flat), 6:09 (felt ok first half, just hung on for second half, another flat mile).  Tyler led the group, Travis and I generally kept up.  Was nice to run in a group for this.  6:13 ave pace with negative splits, I am very happy.  I prayed for a decent run this morning, I don't think I could have emotionally handled three bad hard workouts in a row, but I wouldn't have asked for it to go that well.  I am grateful.

My breathing was the limiting factor.  Have some mucus in the way, just try to keep breathing at a decent rhythm.  3.42 cool down.

Will have massage today, and core this evening. 

Met Mack at classic skating.  She and I were in our best spandex racing outfits (not really, jeans all around).  The kids races started the fun.  My boys, who got inline skates for xmas, raced the boys race.  I ask the dj if there would be an adults race, and he announced one just for MacK and I, so we could show the competition what's what.  

Eventually 5 women toe the line.  Well, I was actually the only one "toeing" the line, I used the rubber brake as a push off mechanism.  MacK and I assess our competition.  I am feeling not so confident as I do in a foot race.  The MC asked if 2 laps for the race was sufficient.  MacK said she would just be warming up, but I knew some humiliation was on the horizon, so I said 2 laps was just fine.  Ready, set, go.  And the other women are off, and I clumsily follow.  I am the clear biggest loser 1/2 lap into it, but I am trying to go as fast as I can without falling.  I survive a near slip, and finish dead last.  I guess roller derby is not in my near future.  Darn.  Mack did much better, with a 3rd place finish.  I think this was one of her most proud moments!

The evening of skating has to be worth a couple miles of cross training, right??? :D

Also: earlier in the day, did 8.5 in 7:41 ave pace, up and down provo canyon. 

18 mile long run with MacK in 8:02 ave pace.  At times the bad air made me feel like I was sucking wind.  It was quite cold (8-12F prob) and was so glad I wore hand warmers.

Rolled when I got home.  Both IT bands and adductors are tight.  

Core in afternoon.