Denouement

8.12 in 65 min.  PT appt, will go three times this week to work it all out, also in anticipation of my 80+ mile week this week.

13.94 in 1:45:10 in the am, 6.25 with MacK, 7:33 ave pace

2 hour nap in the midday--the sweetness of all kids in school, it was so great.

Forgot my watch for the PM run, so ran what I thought might be 5 miles or a tad more, and it was 5.34, in about 40 min.

Core workout in the PM. 

Ran 9.54 in 75 min with Ali and MacK

PT appt today:  Elec stim, ultrasound, deep tissue, a-stym, 5 min biking, stretching, total gym, 6 ways lunges slow and fast, cross ball exercise, some additional adjusting when Steve found my SI joint wasn't moving properly--long appt! 

Good workout today.  Plan is 3x 2 miles @ tempo interval pace (based off 37:30 10k that calcs at 6:02-6:14 pace, but I think I can do better than that for a 10k now, so I wanted 6:00-6:08), 4 min rest, then 3x 200m, 200m rest (34-37 sec).

Met Mack, 3 mile warm up (25:41), stretching.  She did some 800m while I did the workout before she had to take off.   I did the 2 mile bits on a valley road.  The valley is convex, so first mile was always slight downhill, and second always a slight uphill. First set 12:12 (6:08, 6:04) 4:01 rest (.33 mile), second set 12:14 (6:05, 6:08) in the second mile was too slow the first half, had to make it up in the second half, squeaked out the 6:08, 4:26 rest (.38) because I couldn't get the dang watch to lap, third set 12:13 (6:04, 6:09), had to surge uphill the last 1/4 mile to get that last mile sub 6:10, barely made it. Jogged to the track 5:21 min, then did 200m.  35, 35, 34 wanted to go harder on last one and did, had unnatural wheezing sound coming from me.  It was a low 34, too.  Just a little harder and I would have been 33.  Something to shoot for next time.

1.9 miles cool down, then picked up two bags of ice.  Got the tub colder than usual -- 47 F and did 15 full minutes in it.  

PM: 5 mile TM run in 37 min, then core in the evening 

8.39 in 65 min, PT appt today

Had a great long run with Allie.  Met at 3300 S and did the Jordon River Parkway.  What a great trail to have access to.  Within a mile or so we found RivertonPaul, so great to have him join and get to know him.  We kept a pretty good pace, around 7:30.  At the water stop I admired Allie's hot pink shoes, and Paul asked me about mine.  I looked down and expressed surprise that he was asking me about my toilet paper. Then he pointed out I had two different colored shoes.  I was wearing two different versions of the waver rider.  Funny!  Allie wanted to do 5 fast toward the end.  I talked her down to three, we started after 17 miles.  And I barely survived those three.  She graciously said I could pace her through some 6:40 miles, which sounded hard enough, but then she was pushing 6:20, pulling me and my training-weary bum along.  The splits were 6:21, 6:35, 6:19 (picked it up further for the last 1/4 mile).  I was spent and pretty much done after these miles.  Last two cool down miles to get to 22 miles were 8:18 and 7:54.

I was sore and whiny through the last two miles, but Allie was kind.  Now I am euphoric.  22.31 miles in 2:43:37, 7:20 ave pace, with only doing three miles outside of easy range, makes this the strongest long run I have done.  Thanks Allie  and Paul for the great run. The run should be a confidence booster for Allie, I know it is for me.  I am so syched for my marathon.   The training is the work, the marathon is a (masochistic) reward.

Afterward had a leisurely and decadent breakfast with Bonnie, who is in town.  She is so wonderful, so glad I got to see her (ie that my Paul watched the kids until 1:20 so I could see her). 

I feel so blessed to be in the fray.  To be training and racing once again.  I am mindful of my friends who are not, as I wasn't this time last year.  I am grateful for this time granted to me by God.