Denouement

Caught up on a little bit of sleep today.  Woke up at 8:40 and got to church on time at 9am (ok, I wasn't there until 9:01am, but that was good enough for me).

Injury status:  My hamstring is still tight and has just a bit of soreness, but much better after this Saturday's run than after last Saturday's 22 miler (it ached pretty bad after that).  However, on Saturday's run and afterward, my right foot had an ache in the upper part of my foot, above my arch but on the top of it.  I iced it yesterday twice, took some IB before going to bed.  It feels better today but still just a tad there.  We'll see how it feels tomorrow.

Ran on my own.  Wanted 6 but went long.  Slow but picked it up for the last 1.8.

ave pace 8:24

weight - can I skip this today??? ok it was 125, the weekend was not kind to me.

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 469.35, Asics Stratus 2.1 (Purple) 104.67, Mizuno WaveRider (aqua) 108.82

Met Josse in SF.  My car registered 41F in the cold Salem farmlands, which is where we were planning on doing our mile repeats, and I didn't bring a longsleeve, so I was afraid to get out of the car, but it was alright with short sleeves and gloves.  My arms were a bit like frozen corn dogs out there today, but other than that I was comfortable.  We warmed up for 2.3 something, then started our first repeat from the mile 9 to the mile 8 marker.  Long rest in between (around .4 miles slow) to make it more vo2.  I wanted to hit 6:00. Very dark. I forgot to start my watch, but based off the next three my first was probably 5:45-5:55.  Next 3 were 5:42 (rock on), 5:50, 5:50.  So I guess I got a little excited for #2, but didn't die after that so I'm happy.  I can feel the taper, as my legs were excited for a speed workout.  Right calf tightened some in the last mile.  No noticable tightness in my hamstrings during, though still tight when stretching.

weight 125 again

Calf tight and right foot achy again after the workout and throughout the day.  I tried to put pressue on my calf knots the way Josse does.  It hurt so it must have worked.

Bad sleep last night!  The tossing and turning should count for some cross training.

Met Ali in Salem, ran pretty little road loop. I forgot my GPS, but I know we went somewhat longer than 6.

Calf still tight (like a know), ham tight (just in general), no pain in foot while running, but some minor achiness after.

ave pace 8:20

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 104.67, Mizuno WaveRider (aqua) 108.82

 Decent sleep.  That's because I cheated and slept in and didn't run until noon.  That ended up being a big mistake.  I thought it would be about 75F and be some good heat training.  Well it started at 82F and was 86F by the time I was done.  I kept the pace at 7:30 for the first 6 miles, drank a ton at the ball park.  It was hot and I decided to cut back as quickly as possible by going down the highway back to Salem.  It was so windy, wind was kicking up dead dry grass, which gave me a cut on my knee.  Then dirt was being blown on me from some big construction sites.  It was pure misery coming back.  Couldn't even hear my ipod during the toughest miles because of the wind.

Yesterday went to Dr. Brady's.  I had a hard time writing down my three things because I really wanted him to work on all three and he normally only gets to two.  He worked on all three this time though.  Sweet!  Except it hurt sooooo bad when he worked on my calf I was crying.  It made his time on my ham feel like a day spa though.  So much more relaxing.  I now have a bruise on my foot where he worked.  He worked on my rt foot (ultrasound, scraping and massaging), rt calf (scraping, "massaging," pushing, pulling, almost ripping the muscle off :) nice), and rt ham (massage, art, scraping, electro-acupuncture).  I got my money's worth.  I plan on going in one last time on Tuesday.

For todays run:  Rt calf tighter at the beginning, only marginally tight by the end.  Rt foot had no pain during the run, minor achiness after.  Rt ham just a little tight.  Lt ham also a little sore (what's up with that?  Not the left ham too now).

ave pace 7:48

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 114.35, Mizuno WaveRider (aqua) 108.82

Had a work retreat at Zermatt Resort in Midway, so didn't run in the morning.  I planned a run with my coworker after our meetings and activities.   In the afternoon I went to a shooting range and took a shotgun class and shot at clay pigeons.  It wasn't skeet shooting because there was only one clay pigeon that went straight up in the air then back down, but I don't remember what it's called.  I shot with a 12 gauge semi-automatic.  It sounds fancy.  It had holes in the side which helped the gun have less kick to it.  I shot about 20 bullets as part of my lessons, but after about an hour in the exposed heat, without a water bottle, I felt tired and was ready to go back in the first car.  I broke two in the 20 shots I made, so not too bad, but not a demonstration of natural ability.  The instructor told me to put a face to the clay pigeon, not understanding there's not a person in the world I'd want killed, except perhaps if McCain were to pass in the night painlessly and put himself and all of us out of our misery.  I guess I am a dove at heart :)

Our keynote speaker was Mark Fuller, a four time wrestling Olympian.  It was really cool to hear his message.

Afterward went running with my friend, nice and way slow.  We had to turn around early because Paul was headed up the mountain faster than I thought he would. So I planned on 4-5 and got 3.25.

Paul and I went out for a nice dinner, then back to the hotel room and watched the debate.  It was interesting but somewhat repetitive.  I wanted to see McCain get really pissed off and drop the f-bomb or something else inappropriate like he's done in the past but no such luck.

A bruised feeling under my right ball of my foot, below the big toe.

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 114.35, Mizuno WaveRider (aqua) 112.07

Slept in, then ran 6.5 on my own, up the road from Zermatt along a road that will take you to Park City.  The first 1.5 is rolling gradual uphill and the next 1 is nasty uphill.  There was a 100 mile bike race from what I could tell, and lots of bikes on the road and I got to witness a rest stop, where people were off their bikes in droves and milling around, much more rest than a typical race stop in my races (at least when I get to them).  I wanted to do some marathon effort tempo on the downhill, then would pick up my husband for the second half of my run.  

Mile 1: 5:58, steepest part is the first half, but took the first 1/3 of mile easy at about 6:20 pace, then conciously saw if I could change gears once I felt the grade wasn't so steep.  

2: 6:31 (remember this is at altitude)

3: 6:35

the effort seemed hard for the pace, but I was in high altitude.  If I had nothing else to do I'd throw this into our course tool, but I have to get some work done.  Things are heating up at work.  Just in time for the marathon.

Ran about 6 miles with Paul.  The leaf colors are so vibrant and varied.  Just a beautiful run.  We did the same up and down on the road, so I got some good downhill training today.

ave pace: 9:02