Denouement

Horrible sleep last night!!! I had a hard time falling asleep initially (pretty typical for Sunday) but my brain has been more stressed and racey lately. At 1am my youngest started screaming bloody murder, then my 6 year old started screaming for JJ to stop screaming, meanwhile I am going up the stairs to see what's going on, and JJ yells back at Mickie "I threw up in my bed!" So he had thrown up, thankfully it was contained in his bed. I lost another hour of sleep trying to fall asleep after doing that clean up. Funny thing is after the clean up I felt starving and ate a banana. You would think my appetite would have left be, but no, not me.

I woke up at the late hour of 7am.

I forgot my gps, which is something I should do more often. I ran an 8.5 mile loop. I will run a few more miles later today.

Ave pace ?????

Weight 124

Noon: I ran 1.5 with Benji in 16:14 (I count this 1/2 mileage) then two more on my own, just under 9 minute pace.  

My legs are still sore from the race but the runs and stretching today have helped. 

Did two loops around the SF riverbottoms, one with the orthotics, one without (easing into them). When I took the shoes off that had the orthotics and put on my older shoes without orthotics the shoes felt more comfortable, but when I started running I could feel the inward pronation. Weird. It also felt like I was running with no support, like on low quality shoe. I think that's because my old shoe has approx. 500 miles and needs to be retired.

Windy by the canyon.

I am still sore somewhat from Saturday but it is diminishing. I have had just a couple of twinges in my shin area over the last couple of days. My foot is in a bucket now and my toes feel like they are getting frostbitten so I better stop typing and get my foot out.

Ave pace 7:40, 10.08 miles

weight 124

evening: one mile with Benji then one mile on my own around the park

Dang birds woke me up at 5:40 when I have every intention of sleeping until 6am. Well, I thought laying in bed would give my body rest too, just not as much as sleeping. So I laid in bed until my alarm went off. As I drove down to Loafer Elementary I saw Beth running up Loafer Canyon, so I stopped my car and joined her, even though she was going up the dreaded loafer canyon and I avoid hills when I can. We ran together for just under 6 miles. It was nice to have my first run with her since she's had her baby. She has kept in great shape. After I dropped her off at her car I kept running and did 6 strides. My legs were really tired. I think they are feeling "You're running in the 70's and you're banging us up." I'm just not used to the two a day (even though my second run has been very easy it is a different feeling). The strides went well despite leg fatigue. It felt good to do some quick leg turnover, even if for only 30-40 seconds at a time.

Ave pace 8:18

weight 124 - I've been stable in my weight since Ogden, so perhaps I'm not going to go any lower. Hmm. If I can run fast at this weight I am happy with it. I just assumed I had to get down to where I was in January (122 a whopping two pounds lighter) and even lower since most elites at my height are in the teens.

PM running with Benji at 4.30 in the afternoon, very hot but we kept to the shadiest parts of the park, 1.5 with him 

I met Josse at mile 10 of Hobble Creek and did an up and down tempo, this time 2.5 up and 2.5 down.

Mile 1 - 6:45, faster than last week, Josse started faster today too

Mile 2 - 7:16, slower, I am not sure what happened because it definitely felt like a faster effort than marathon pace. GPS may have gotten off.

.5 - 3:29, 17:30 at turn around

Mile 1 down - 5:57

Mile 2 down - 6:06

.5 3:05, this last half may be net downhill but has two uphill portions in it. It's a hard piece.

15:08 down, 32:38 total time

So my overall pace this week basically matched last week overall, with a little less consistent splits, but I added a mile too. I felt trashed at the end. My legs were fresh to start the workout but now feel sore so I'm going to do an ice bath. I guess I am pleased I kept the same pace as last week even with adding a mile, but I wanted to keep 6 minute pace going down and couldn't quite do that.

Ave pace 7:50 for whole run 11.42 miles

Evening - Ran with Benji for his first 2 miler.  He got a 22:15, with 11:26 and 10:49, an impressive negative split.  He must be a long distance runner like his mommy!

Recovery day! I ran 5 easy miles on my own, then joined MacK at the Payson pool for some very fun pool running. I figure 12 minutes pool running should equal one mile since I typically run around 8 minute miles.

48 minutes in pool = 4 x train miles.

I am liking the cross training on Friday routine. My legs do feel kind of hammered from the miles this week. There is nothing specifically wrong, but aches and pains in various locales. Legs should be fresher for tomorrow's long run. Anyone besides Josse coming?    

Afternoon: ran with Benje 1.5.  He did so awesome: 10:15 pace, so 15:22 all together.  That is a mile PR inside of his 1.5.  Then I ran to get the younger kids.

Met the SF group for an 18 mile run. Ran with Josse to start, then a mile or so with Kim and Josse, then just Josse and I again. I think Kim could have hung with us longer if she wanted to. She is running so strong. I pushed Harry's Hill, about a 5% grade for .82 miles, at 7:42 pace. I tried to push this hill hard several times last year, but it is so killer. I didn't do a stellar pace today, but I didn't give up, so I'll see if I can improve on it each time. I think I'll crest the hill a little better next time. Then Josse and I did a hard mile downhill, my time was 5:48. It felt like 15k pace, or right around lactate threshold.

The run felt like a long run, my body felt kind of rickety by the end, but no specific pains.

I messed up my watch a couple of times, but I think my overall average pace was about 8 min pace.

I did an ice bath after, but I let the water run too long (I was doing stretches) so the water was not as cold as I like it, probably mid 40's instead of low 40's or 30's.

weight 122 (water loss from run, but perhaps a sign of future weigh ins).

I took one imodium tablet 35 minutes before starting running, both to test proximity to run and one tablet vs two. Didn't work. Will keep experimenting.

This is pretty close to my highest mileage week ever. I do have 4 pool running miles in here, but I also counted my son's runs at only 1/2 mileage.

Evening - ran 1 mile with Ben in 10:45.  I think he's going to be running solidly in the 10's from now on.  (I count as half).