Denouement

Still have sore throat.  I will be taking more Zicam and going to Good Earth to look for that Dr. Christopher's medicine Sasha suggested before.

Sweet nap!  Problem is long naps tend to make falling asleep hard afterward.

Woke up at 3:55am.  Had a hard time getting to sleep because of getting too much sleep on Sunday.  I just can't win!

I wanted to do a tempo run on the treadmill.  Was tired but felt ok starting.  Warmed up for 2 miles at 8:00 pace then started.  After the first mile at 6:22 needed to hit the toilet.  Then hopped back on the treadmill, warmed up for .25 then went down to 6:15 pace.  I felt like I had little juice so wimped out and turned the workout into mile repeats.  So rested .25 mile between mile 2 and mile 3, did mile 3 at 6:15 pace but had to hit the toilet again at .9 into the mile, just couldn't wait any longer.  I made reduced fat chocolate cookies and I think I ate 20 of them between Saturday and Sunday and they were coming back to get their revenge.  Hopped back on and warmed up for .25 then back to 6:15 for a mile.  At the end of this mile I was close to tears and wiped out and called it a day as far as the fast miles went.  I am disappointed I couldn't do more, but between the lack of sleep and the GI issues I couldn't pull out the workout I wanted to.

Mile 1 6:22, potty break plus .25 run rest (@ 8:00 pace)

Mile 2 6:15, .25 run rest (@ 8:00 pace)

.9 Mile, 6:15 pace, potty break plus .25 run rest (@ 8:00 pace)

Mile 4, 6:15, dead at the end

4.6 miles cool down, it took me 2 miles of rest after the last fast mile before I could go under 8:00 pace, it took four miles to feel comfortable at 7:30.

Asics.

I took Endurox R4 after.

Weigh in 121, no weight gain yet :)

Evening - ab workout.

Great sleep last night.  Slept in until 4:35am!  I felt some stomach or feminine cramping before the run, or maybe I was just hungry, who knows?  I feel good now after the run. I relied on MacK's gps since I forgot to start mine (I didn't notice that I had forgotten to start it until mile 9 so that shows I am not always checking my splits or obsessing about my pace, eh?).

So I did not get the ave pace but my guess is 8:15. 

I am feeling positive about this week. Work isn't too bad yet.

10 miles on the treadmill. 1:14:43, or 7:28 ave pace.  Felt ok.  Sore throat is returning a little.  My hip/groin pain was there a little again.  I iced and heated it and one glut yesterday which was also sore.

Mizuno

Woke up 3:25am to say goodby to hubby who is going on a business trip.  Then stayed up and worked.  I ran while JJ was in preschool just now.  It was nice for two miles then started snowing. I ran from Salem to the SF ballpark and back, and of course the snow was coming down sideways with a chilly wind in SF.  It was calmer in Salem, just snowflakes floating down.  I had some horses neighing but tried to hold them back since I will be doing a hard run Saturday and I don't want to over train.  Several miles were under 7:30, fastest was 7:15.

ave pace 7:40.

Woke up at 5:02am!  What a sleep in!  And I went to bed earlier too.

Felt good on the treadmill.  One thing I didn't mention yesterday is that when I was running on the road yesterday my legs felt out of sync for the first several miles, like they were trying to run with their treadmill form and it wasn't working too well since the road didn't move below me (well, I guess technically it does with the rotation of the earth) like the treadmill belt does.

1.5 grade, 7:30 pace

Another great night of sleep.  I will be going into work tonight for my date night (when Paul is out of town I go out without him.  Tonight I planned on working some, which helped me be ok with sleeping more the last two nights). 

Was so happy to see a great group of ladies this morning: Alli, Josse, Jamie, and MacK.  We kept the miles under 8 min pace, after the first mile.  I was concerned about the pace for our pregnant contingency, but Jamie still has some spring to her step and she doesn't look preggie at all (yet). 

Plan for workout: a Little Big Workout (the format of a big workout but without enough total hard mileage to make it a true big workout - I would say that 8 miles or more of hard qualifies).  This was my first time doing a tempo/ VO2 max combo workout.  The plan was a 4 mile tempo at 6:20-6:30 (CV pace?), a one mile or more rest, and then 4 800's at VO2Max and .25 mile rest in between.

We warmed up for 4.97 and I tried to convince the ladies to do a tempo workout with me.  The plan was that I would go out 2 miles then turn around and they would do 1.5 then turn around and I would try to catch them. 

Mile 1 - 6:11, not shabby, a little fast though

Mile 2 - 6:20, just right,

Mile 3 - 6:26, this mile really stunk, felt like the fifth or sixth mile,

Mile 4 - 6:17, much better.

I was not sure how their tempo went, but toward the end of mile 4 I saw what looked like an adult tying his/her shoe, and a child standing right next to the crouched person.  Turns out MacK had some strain in her muscle, and they stopped a couple of times for stretching and Josse was doing an impromptu massage on the side of the road for her.  I finished the 4th mile and then didn't turn around back to them because a portapotty was right ahead of me, so I went into it.  I figured they would understand when they saw me go inside.  I was finishing up in the pot when Josse asked, "How'd it go?"  I am thinking, "Is she talking to me?  Is she asking about my bathroom experience?"  She qualified "The tempo." Funny. 

The four mile tempo felt like a six or seven mile tempo.  I tried to not think about the 800's.

We hit the first recovery mile at 8:09, then another mile at 7:38 (there was a stop for gatorade in this mile, by this time it was Jamie, MacK and Josse and I, I think Ally had to get home by some specific time).  Noone else was game for the 800's so I started each one and looped back to the group.

1 - 3:03, this stunk so bad, the second half was so hard to keep pace, 2:38 rest (.26)

2 - 2:57, much better, but the second half was much harder than the first half, 2:52 rest (.28)

3 - 2:58, 3:35 rest (.34)  A longer rest to get to the right starting point, then a false start,

4 - 2:54, Josse started this one with me and hung with me for quite a bit of it, I was very happy to be down to the times I should have run all of them in

All had positive splits.  I think doing VO2max after a tempo is absolutely killer, and it is probably really good for marathon training.  This workout kicked my butt, but I want to do this type of format in my spring/summer training, adding miles to the tempo and more VO2max too.

Finished up with Josse, I was surprised to see so many miles on my watch.

Yeah!  Smashed my goal of doing 60 miles this week!

I drank Endurox R4 after I got home, and now I have used it several times, and I do think that it is a good recovery drink.