Denouement

Ran loop into Payson, then added on to get to 65 minutes.

8.97 miles in 65:05, about 7:16 ave pace

Will do elliptical later 

Scary dreams last night!

Warmed up 30 min, legs felt heavy.  20x25 sec strides, 60 sec between, this time chose a hilly course, had equal uphill and downhill for the strides.  Did well despite the heavy legs, they felt better after a few strides, felt even better second half, felt dead for the last two.  5:15 ave pace for fast part.

Quads sore, partially a residual from the 10k, partially from hills/strides today, so did an ice bath, 12 min @ 47F, then 15 min in hot shower, so hard to get out! 

Easy run, 7:48 pace.  Legs tired.

2 miles walking in evening. 

3.9 miles warm up in 30:00, then 30 min steady state tempo (6:30, 6:22, 6:26, 6:36 then 6:23 pace for 4:07, 4.65 in 30:03, 6:27.6 ave pace).  Had a really hard time keeping within pace in the fourth mile, it was slightly uphill.  Decent run overall, though.

10.37 in 1:15, 7:15 pace overall

Core workout in the evening 

Ran 8.1 in 1:01:52, or 7:39 ave pace, wasn't watching the watch too bad.  Ball of foot felt tight and achy toward the end, I would flex it in between foot strikes.  I don't mess with foot issues so got an appt with my PT same day, and he looked at it (by the afternoon I could only make it ache by arching it like I was trying to pick up a marble with my toes).  He said its not the beginning of PF, but more likely the beginning of metatarsalitis? and to take my easy runs easy.  My right ITB has been really tight and knotty, so both the PT and his meanie assistant did work on it, deep tissue with knuckles, and Astym.  I am all bruised now.  Josse would be so proud!

The great news for today, though tangential, is that I did FIVE pull ups right at the end of my run.  The most I have ever done is 3 before now. 

Early am, did my first run with another runner in 3-5 weeks, I don't know how long it's been, it's been that long.  I miss McKenzie!  Ok, so TylerS and Rich were running the am and invited me.  I was confused about where we were meeting, but I found them after they had run a mile.  The run was 14 miles, with a fast finish (@ goal half marathon pace - 6:15) for the last 2-4 miles.  Since one leg is totally bruised from PT yesterday, I thought 2 miles fast would be plenty.  We ran easy but on the swifter side of things for 11.54 miles (7:40 ave pace), then started the tempo.  I started leading, then Tyler and Rich pass me and I tuck in behind.  Used the SF half markers (running mile 3 to mile 1 markers, slight downhill).  First mile: 5:54, I guess I'll let them keep the lead, Second mile: 5:59, they are 3-5 sec ahead, I call to them that I was keeping going, and I went 2.5 miles, or just past where my car was parked.  The last half had some uphill, 6:02 pace.

14.2 miles total.  Felt great afterward.

Paul and I went on a long hike to celebrate our 14th anniversary today.  He planned it and packed plenty of food and cold water.  It was a HARD hike, way to steep up and down, if you ask me.  It's the kind of hike you don't want to do again anytime soon, though I suspect part of is is Paul and I getting older and being wusses.  It was the hike to the top of the Y mountain.  To get to the Y is steep and exposed, and about 1.1 miles.  We went to the top of the mountain above the Y, and it had fantastic views of the whole valley.  So beautiful.  It is 8 miles round trip.  It took us 5 hours and 55 minutes.  Now, if I was alone I wouldn't have taken that long, and we had lots of breaks, but it was harsh coming down, just too steep to enjoy.  There was a rattler right in the middle of the trail I found when I was leading, and I jumped back, when I did, it recognized my presence by coiling and rattling.  I freaked out because I have never seen a rattler before, and we were a couple of hours from civilization, but Paul thought it was super cool.  

Any how, 14 miles running + almost 6 hours of hiking (even though it was only 8 miles) equals I get to eat whatever I want today, and I am cashing in that chip :D