Denouement

Ran 8.37 in 7:46 ave pace.  Half with MacK, half on my own.  It is getting dark out there.

Ran 14.09, half with MacK, half on my own.  7:27 ave pace, felt really good.  

PT appt today, worked on groin, keep it happy for Yasso's in two days.

Core workout in the evening.   

10 miles in 1:19 with Ali and MacK.  Was only supposed to run 75 min, but ended up a bit long.

Today is Yasso 800's revenge workout.  Attempted 8-10 of these @ 2:45 a couple of weeks ago, but was flat (kind of sick) and averaged 2:48, though my #7 and 8 were slower and I only did 8, so a disappointing workout.  So this is second try at this workout.  Haven't done 10 Yasso's since December 2008, when I did the Yasso workout in Paris (sea level), averaged 2:43.6.

Decided to sleep in--true to my vow to not do track speed workouts in the dark anymore-so hard to track splits.  Got kids off to school, arrived at the track at 8:45.  30 min warm up, 3.75 miles.  Did good stretching, some drills and a couple of strides.  High school kids were there to witness my whole workout.  Had to yell at a couple of boys at one point who didn't know to stay out of lane 1 when someones running by.  Other than that they just alternately ignored me or stared.

1 - 2:45 (2:46 rest)

2 - 2:43 (2:46 rest, Paul came on the track during his run to check in on me)

3 - 2:43 (2:46 rest, apparently I am generous on the rests)

4 - 2:44 (2:45 rest)

5 - 2:45 (2:59 rest, issue with lap button on trying to start #6)

6 - 2:45 ( 2:45 rest)

7 - 2:44 (2:45 rest, potty break on this rest, a maintenance worker was so kind and unlocked it for me) knew I was going to make it for the rest of the workout, so no longer needed to hold back on pace

8 -  2:42 (3:00 rest, another button issue, trying to start #9)

9 - 2:42 (3:05 rest, another button issue, trying to start #10, I have to push the lap button with force to get it to register, and if I don't, the watch won't recognize another press for about 10 sec)

10 - 2:39.02 (just have to add the hundredths on this one)

So 2:43.2 ave for all of them, strong at the end, just like I would like.  Very happy and tired at the end. 30 min (3.58 miles) cool down, including seeing and running with Paul during a bit of his run. 15 min ice bath at home.

PM: 5 miles in 37:15, core workout 

8.22 in 7:55 ave pace, mostly alone, but a couple of miles with SteveK and Carl.

Drove up to Perry last night, and drove up to Logan this morning.  I needed 20-24, decided to do my first ever 23 mile training run starting from the end of the TOU marathon, running up the course, then pacing Aubrey in.  Her pace was perfect for my long run.  Met Cody at mile 22ish, then we ran up to mile 15, stopped and stretched and watched the leaders fly by.  Cody took off with Joe, then I ran up to mile 14 (saw Allie in between, she was looking strong and sounded strong, and had an incredible race!) , and hopped into the fray with Aubrey.  I tried to be a good pacer, but I am afraid I got overzealous - after getting permission to put water on her once, I did it again, and I don't think she especially found that part so great.  Sorry Aub!  She had a rough patch, but worked through it and ran a 3:18, a good time for her, even though she is in shape for a bit better.

BTW, I contributed to the TOU marathon excellence in this way:  On the way out, I used the mile 22 portapotty, realized all three rolls of TP were covered in that protective paper.  I removed the paper on all the rolls, figuring the first users would be serious and wouldn't want to waste precious seconds unwrapping the rolls of TP.  Note to race organizers everywhere--have your volunteers do this, it'd be great ;D

Iced in the Logan River for 15 min, which made me near hypothermia for about an hour afterward.