Denouement

AM: Race.  Had bad sleep, woke up at 4:40.  Got kids up, then got out the door.  Had oatmeal and some immodium and earned some stars before getting out the door. Drank some emergency because felt a tad throaty (likely lack of sleep).  It was overcast and hot and humid (for Utah) early.  We got our packets (Ben did the 5k, and Mickie did his first ever 5k, the both just walked a bit and got 36 min times). I left jj with my niece who is with us for a couple of weeks and did my warm up.  3 miles nice and easy, lots of stretching.  Plan was to go out easier than last year and finish stronger than last year.  Well, at least I executed the first half of that directive.

Mile 1 - 6:14, less uphill than last year because of course change, couldn't go much faster and still feel as relaxed as I wanted to. Started out in about 10th place for girls but ended up in about 5th place at the mile mark.

Mile 2 - 5:55, downhill mile, wanted a 5:50 on this mile but went by feel

Mile 3 - 6:04, slight downhill mile, wanted a 5:55 but went by feel

Mile 4 - 6:09, this race is obviously not going how I want it to, but I pass the #3 girl at the end of this mile and am now #2, Kassi is not far ahead

Mile 5 - 6:18, the loop around the mental hospital throws me for a loop, getting hard to care

Mile 6 - 6:40, wow, that is a sucky split, regardless of the uphillness of the mile

.33 5:43 pace 

39:17, a bad time, but the course was about .1 long (people measured .11-.15 long), and the weather hot and humid, and I was closer to Kassi this year (she is also post marathon-UVM), so I guess it's a good workout and that's about all I can think about it. 3 mile cool down.

Got a small nap at home, then we went to my mom's cabin for a brief stay over. Did an afternoon run on dirt roads, with downhill then uphill (that's the worst). 3.59 in 9:09 ave pace 

Felt surprisingly good in the second half of this run, despite it being downhill, then uphill.  Did the paved road in Fairview.  Lives up to its name.  8.56 in 7:40 ave pace.  Core workout in the PM.

AM: 4.17 mile warm up, then 3x 300m, 200m, 100m at 5k, 3k, 1 mile pace, and 200m rest between all. first set was 61, (missed 200 split), 17, second was 61, 37, 17, third was 59, 38, 17. 8.15 total miles.  Jen H joined me on the track.  Nice to have her company. 

PM: 4.1 miles 

6.45 in 7:45 ave pace, core workout in PM, also 1.5 mile walk in afternoon.  Swimming with kids at the work party at night--it was too cold.  I did a flip off the diving board but was too chicken to do it again.  In a subsequent attempt did a nice back flop.  Legs unaffected so thumbs up!

5.13 miles in 7:50 ave pace.  Have Hobbler Half tomorrow.  stretching, rolling, etc.

Hobbler Half today. Had horrible sleep last night, just too much stress to sleep well.  Got 2.5 hours.  Woke up at 4:20.  Oatmeal, dressed, immodium, out the door.  Met Josse, Mack, Aub and Frank at the bottom and rode up.  It was great.  We got up to the top at about 5:45. The race apparently was late, started at 7:04, but I thought it was going to start at 7am, so it was on time for me :D  Given my monday race, I thought I am still not in peak condition, but that downhill races are fun, so I was going to soak up the experience, and hopefully bank enough seconds for the last uphill mile to still get a good time.  My A goal was 1:18:45, my B was to beat Stephanie Talley's time from last year (and course record) of 1:19:06, and my C was to break 1:20.  Ran 2.5 miles warm up, stretching, hanging out.  I see no women I recognize as threats.  I guess it's just me and Stephanie's record.  I wanted to be sub 6:00 through mile 10 then hang on best I could as it climbed in mile 12 and 13.  First miles I tried to keep effort easy yet still take advantage of the hills. The course through mile 11.5 is rolling downhill.  It was nice, not as steep ask Hobble Creek 1/2.  First mile measured .06 short, and all other miles were about .06-.08 off, but then it made up for it at the end since there was a way long (like .17 long) .1 mile at the end of the race.  So my splits are by my watch.  First four miles I was in lead with guys around.  Creamy white guy (cream shirt, white shorts, creamy white legs) was being very jerky with his pace, speeding up (passing like I am standing still), then slowing when in front of me, blocking me when I was on a turn.  There was one girl right behind me for 3-4 miles, but she was breathing too hard for this point in the race so I knew she'd be unlikely to challenge me. First 4 miles were 5:58, 5:56, 5:59, 6:04.  Creamy white guy falls back for good by mile 4, and so is the girl behind me.  I have a nice set of three guys just ahead of me that I hang onto for the next several miles.  The mile 6 water station was off the course and unmanned so I got no water, even though I had downed a gu in prep for the station.  Bummer.  No water until mile 9.  It started to get hot at around mile 6 too. Miles 5-8 were: 5:56, 6:02, 5:57, 6;07.  In the 8th mile I pass the two of the three guys, and another guy, looking really strong, passed me.  I know I need to hang onto him but easier said than done.  He creeps away.  Meanwhile, I am feeling fatigued, but I do successfully hang onto green shirt guy.  Miles 9-11 were 6:09, 6:03, 6:14.  Hanging on, but starting a gradual fade.  There is intermittent headwind and tailwind, just to keep me guessing. Mile 12 starts with a nice strong downhill but starts the ascent to the finish in the second half.  Mile 12 is 6:15.  Mile 13 is uphill for about .8, then flat for .2.  I struggled in this mile for sure.  At .7 my lap pace was 6:49, but started to pick it up for the finish and got a 6:36 for this mile. 5:20 pace for .1.  My watch measured 13.1, and I was very careful with my tangents going down the canyon.  There were just under 600 finishers in the half, I was 11th overall, first girl.  #2 was an athlete of Bill Cobler's, #3 was MacK and #4 was Aub.  South county representing :D  I did 2.4 cool down, then waited in line for a massage while waiting for the awards.  Wouldn't you know it they start the female awards when I am on the massage table, 2.5 minutes into the best 10 minute massage I never had after a race (the guy was great, but I jumped off the table to claim my prizes).  I was aware of the $250 cash and a watch (for sale if anyone wants it, it's a Red Clover sports watch with a heartrate monitor.  Model RC10005-A  MSRP is $65 on the box, can find online for $58.50, I'll sell it for best offer), but I didn't know that I also won a cool ladder.  It is a Little Giant Ladder Systems ladder, MSRP's at $359 and I would also need to sell the ladder as well http://www.littlegiantladdersystems.com/products/view/15.  For those who don't know, we are moving.  I will communicate details to my friends as I see them.  My only friends will be blog friends soon!  

After the race I was blessed to share my running experiences and lessons learned (some I relearn frequently!) with the Salem Hills High School cross country team which were up Hobble Creek for their running camp.  This provided me with the opportunity to reflect on the blessing running has been in my life.  I tried to communicate how your running career is alot like a marathon.  You can't obsess about mile 26 in mile 1, and you just need to be present and committed to the phase you are in.  I am in Phase 3 :D 

PM: 4 miles shake out run  in 8:12 ave pace in 97F at 3:20, also humidity still higher than normal, core workout