Denouement

Ran by my lonesome.  Felt really rickety the first mile, but then the miles were much easier.

10.05 in 8:00 pace.

weight 124 

Ran with Benji 1.5 then I ran a quarter more to find Mickie. 

Left glut tight today, did some stretching and Paul (hubby) helped work it out.  I had to tell him "You don't use your fingers.  Use your palm and the weight of your body!"  He's getting better.

Met Sasha. James flaked. We did mile repeats. I don't have time for too much detail. Sasha wanted to only do 200m rest, but I wanted to work vo2 max, so we compromised and increased rest to 400 m after #2 because I did in fact need it.

1 - 5:40, 200 rest in 1:51

2 - 5:46.5, 400 rest in 3:57

3 - 5:45, 400 rest in 4:15

4 - 5:45, but only because I was able to pull out an 83 for the final quarter.

On miles 2-4 I had a hard time at the end, but Sasha harrassed me into a good workout.

I am pleased. I would say the pace was 10k goal pace, with current 10k pace at around 6:00 pace.

Glute felt fine, but sore after a little.

Update: was at training in SLC all day, glute got quite stiff and sore as I sat for long periods of time. Not a good injury for sitting :) I had the kids try to stand on it after dinner, and Paul worked it out at night. It now feels fine (I'm writing this Wed morning). I ran one mile with Benji @ 9:41, a pr for him by alot, and below my 10minute threshold so I can count the mileage at face value. Then we did 2 striders.

Forgot my watch. Ran without even a stop watch from Salem Stake Center, through Payson and back. I think its about 10.5.

Glute feels just a little sore but I'm sure it will get worse as the day goes on if Monday and yesterday's pattern sticks. I have a Drs' appointment tomorrow, so will get it worked out then.

Evening update: Ran 2 miles with Ben, much faster at 20:26.  counted as 1/2 time.  Glute felt much better today than yesterday, just minor soreness. 

Ran a 5 mile tempo in Hobble Creek Canyon with Josse again. We warmed up for three miles then did 2.5 tempo up and down. Here are my splits per garmin:

1 - 6:47

2 - 6:33

.51 - 3:24 (6:40 pace), turn around at 16:44

1 - 6:07 - so hard to shift gears

2 - 6:05 - finding it hard to stay motivated

.5 - 2:57 (5:54 pace), this last .5 stinks because of two uphill pieces, so glad to be under 6 minute pace.

To get the last .5 on the garmin I had to go beyond our starting point by .08, so I think my garmin had me turn around too early on the way up, which accounts partially for the fast uphill splits. I ended both this time and last week at a meadow on my left, this time I paid attention better to where I stopped in the meadow. I need to just pick a tree and stick to it so I can watch total time up and down for future workouts. Even if my uphill was 2.42 I would still be going up at 6:55 average pace, and an average pace of 6.48 (assuming distance was 4.92) for the whole workout, versus 6.53 last week.

Anyway, I'll spare us all further analysis. I didn't feel like doing the workout at all, so just glad I didn't bag it.

weight 124. Again!

Afternoon - Dr. Brady apptmt - When I showed him where my pain was coming from in my glute he said, its the ckjalfd or dsfmdio bone.  I said, can you spell that first name for that bone?  I thought there was a fighting chance of me actually remembering the bone name.  He said "S-I-T-T-I-N-G--it's the non-technical name for that bone."  I am such a dork.  Anyway, its not my glute muscle but where my hamstring and that inner thigh muscle, starts with an A (geez I can't remember) attaches to my "sitting bone" which was experiencing some tendonitis.  He worked that out, my lower hamstring and my groin.  Even though my pain had receded much in two days, he found ways to pull my leg (with the help of his lovely assistant Megan) and dig in right where I was feeling it.  Its amazing, what ya'll with physiology and sports medicine background can do.  I know I wouldn't be running right now without Josse and Dr. Brady.  They're part of my team (ok, Josse is in more than one way).

Evening - I timed the 50m dash for all the cub scouts and family at a pack meeting.  I just wanted to run it myself the whole time.  Finally someone offered to time me.  So I raced this guy who had just smoked his wife (I didn't want to run against her, that just wouldn't be fair).  So we race.  I felt like my legs were going to fall off, like they had never run before in their life.  Sprinting is such a different animal from what I normally do, the dash was even so different from my strides.  I beat him by just a hair.  They timed me at 7.49, though I can't vouch for the accuracy of the course nor the watch.  The course was slightly uphill.  I didn't add this to my mileage, just thought I would write up the experience.

Ran 6.03 @ 8:30 pace, nice recovery run before hitting the pool with MacK for aquajogging. It is fun to do this on Fridays, though I think it would stink to be relegated to the pool for only pool running.

Legs are feeling good.

I hit the bed for a morning nap after breakfast and cleaning up. I wish I could have just stayed in bed for the rest of the day, sleep is so good, but I have so much to do today!

weight 124

1.5 with Benji (counted as half), then .33 on my own home 

Woke up 20 minutes before the alarm (AGAIN!).  

Met Josse at the mouth of Provo Canyon and did 9 up and down, with a 6 mile goal marathon pace tempo down.  Well, a 9 mile uphill warm up is quite a bit, and made me less motivated on the workout.  My watch also ran out of charge at about 2.95 so I don't have the last three splits.  The tempo started at the start of the 10 mile race we did June 14th.  Here are my first three splits

1 - 6:06

2 - 6:16 (too slow for marathon goal pace, but felt like that effort so I didn't push it harder)

3 - was headed for a 5:58 mile when watch died

4-6 probably took it easier during these miles since I had no watch, just tried to keep it marathon effort and pick off the people, stopped at 5.5 or so for portapotty, then finished to the six mile point.

After we finished our run (18.6 miles for me), Josse suggested we jump in the Provo river for our icing.  So we grabbed some V-8 splashes (but no chocolate donut-see I'm so strong :) ) and hopped in the river.  I went in up to my rib cage in the river, so that's probably worth some commando points right there.  Josse laughed at me as I screamed doing it, so I probably spend all my commando points with my theatrics :(

Had some Endurox when I got home then headed out with Benji to the park for his 2 mile run (21:30 so 1/2 credit) then I ran a little more to pick up our stuff.