Denouement

Had root canal today, so switched my M-Tu workouts.  Which meant 90 min easy run today for my hard workout.  7:59 ave pace.

Went to PT.  My bottom of my feet and shins have been slightly niggly, so Orrock taped them and said if the tape job made them feel better, then it means I need a new orthotic prescription.  I am typing this up on Wed, and so far, my shins have felt ok but the bottom of my feet are niggly.

No pain from root canal to speak of--good news! 

Ran in my Ghosts for the first time.  Felt fine, even with the taped feet.  No pain from root canal, but I ran easy to make sure blood wasn't pumping fast. ave pace 7:47.

Skiing with Luz in the PM.  It was fun, except for my toes going pre-frost bite.  And the burn, oh the burn in my thighs while trailing her on the blacks got embarrassing at times.  I love skiing.  When I am in training, mode, though, it is scary.  I am afraid a leg is going to snap off or a knee will go out.  I did feel some weakness in my left knee and backed off.  Seems to be just fine.

Core workout in PM and stretching/rolling. 

Met MacK after kids got off to school.  We ran the Payson loop.  Felt good.  Almost got eaten by a dog, who was snarling, chasing me and barking as his owner was telling us that he wouldn't bother us.  I yelled at the owner, "He is bothering me."  Then I almost broke out in tears.  It is downright scary.  I don't like meanish canines.  Yesterday, I had a yappy dog chase me right in front of his owner, and that little dog wasn't scary but was just running with me.  I had to turn around and chase that little dog into its house.

I did my lunges, etc (PT exercises) and some stretches after I got home. 

Woke up from an early morning text at 3:40, couldn't fall back asleep.

Met Travis and did 3.4 mile warm up, then 8x90 sec hill repeats, resting on downhill.  Last time I did this workout was last year with Melody and clan.  I was so sore after the workout, I never did it again.  So this time I tried to not go out too fast on the first couple, and to take the downhill very easy to minimize soreness.  I also took an icebath when I got home.

Did this workout on Harry's Hill, the stretch was about 7.2% average grade, with it being steeper in the first 1/3 of the 90 sec.  I ran it at about 5k-10k effort.  Hard, but not trying to kill myself off.  I was still faster in the first couple than the rest, but not dramatically.  6:55 ave pace for uphill fast bits.  Then nice cool down.   

Dropped off car at Dentmaster's in Lehi to get a ding out, then ran in Lehi to my mom's house.  She lives by the Jordan River Parkway!  So fun to run on that for a while.  It is pretty there, even in it's frozen tundra state.  7.21 miles in 56 min, 7:46 pace. 

Later that day did 3 rounds of laser tags w/ the kids, Kangaroo Zoon, and all you can eat pancakes at IHOP (not a good choice).

Slept with no alarm--it was heavenly.  The only problem was it made my run eat into my day quite a bit.

Started my run at 8:30 at 31F.  Got colder in the SF riverbottoms but was 35F and a bit sunny by the end of my run.

Plan was easy long run but 2-4 miles at half marathon pace at the end.   

Clay was there to taunt me on Zephyr and up Powerhouse, but he was booking it so I couldn't even get him by gu corner.  Then he wouldn't give me the satisfaction of starting before so I could catch him. :P  I kept pace easy because I knew the end would not be easy.  I am not sure I want to include the Zephyr hill in any fast finish runs in the future, it is so hard.  But I don't have a choice unless I want to plant water in Payson.

Anyway.  Started my 4 mile fast finish up Powerhouse.  Here's how it went and elevation changes:

Mile 1: 6:22 (40 ft drop)

Mile 2: 6:24 (15 ft drop)

Mile 3: 6:39 (63 ft gain, Zephyr hill and most of the way to the corner)

Mile 4: 6:23 (gain to the corner, then downhill, net 8 ft drop).

I felt pretty crappy in mile 3, not surprising given my lack of love of hills and it just is discouraging to slow down, but I was proud of not giving up and my mile 4 bounce back.  Overall 6:27 ave pace.  Wanted 6:25, but glad to break 6:30.

.26 slow cool down to car. 16.26 miles total, ave 7:31 overall. 

I am doing the St. G half next Saturday.  I am not yet in racing form, but my coach said I could run it as a "fun run".  Given that I am only half in shape, I am not sure how much fun will be in the run, but it will likely be in the first half of the race :D  Should be interesting. . . I am just hoping for good weather.  So far forecast is 35F low, 55F for a high. Sounds good to me.  Nudge it up a bit more for shorts, though, eh? 

Will do core and some ellip tonight.