Denouement

Ok, I have time to post my run.  A VERY EXCITING 10 mile run to start out the week.  Ok, it wasn't exciting at all but at least I was able to average under 8 minute pace.  Listened to some NPR and switched to music when I couldn't take it any more.  Can't wait for Nov. 4th so we can all move on.

ave pace 7:53

weight 123

I went to Dr. Brady's.  He has us note our top three injuries/sore spots.  Here's mine in order:

  Right ham:  been sore for about 9 weeks, but slowly getting better. 

Left ham:  has been acting up since the marathon but this was the first time he worked on it, says its way tight.  I feel it toward the end of long runs and when I stretch.

Right foot:  Pain at the very top of the ball of my foot, where my toes meet up with the ball. This has hurt since marathon race day, but it is just mildly sore and getting slowly better.  This is also the first time he worked on this (prior two visits after the marathon were focused on my right ham and both calves since they were tight/sore from the race). 

I bought a foam roller, about 8" in diameter, which I am to roll on, and I am to heat my hams and my foot, and massage my foot and return and report in two weeks.   Good times.  I am grateful I have the time and funds to see a doctor, it really helps me keep my body going with my mileage.

I ran about 3.5 miles, with three strides, and then I met MacK and ran 5 with her, and then ran enough at the end to get 12, with three more strides.  I went up and down Salem Canal road more times today than I care to in a week.  My strides felt pretty good.  Maybe my legs might come back to me.  Hams and foot feeling better after being worked on yesterday. 

8:19 ave pace, 6 strides total.

weight 123.

Met with KellieS and Ali in SF.  We had great conversation. Ali was cracking me up again.  Really she is hard on my bladder :)  We did a 6 mile loop around the riverbottoms, then we dropped Kellie off at her car and I asked Ali if she wanted to do the loop again, but she didn't think that sounded fun, but she gave me the tour of North SF and we got in 12 anyway.

 Thanks for the St. G. stuff Kellie!

Ali's cutting my hair for a special Halloween haircut -- it will be way scary.

ave pace 8:12

weight 124

Went to bed early and "slept in" until 5:40am because I have been feeling so tired.  There's something about more than 70 mpw that wipes me out.  

am: ran 6.5 easy

ave pace 7:55

pm:  ran 6.01 at noon, from Bishop's storehouse to the third hill, through the SF neighborhoods back to bishops, and I did 8 strides in the last 3 miles. Even the strides make me tired, but I am hoping that doing two sets of strides this week woke my body up, I am telling it that there's other speeds besides easy, and I need to expect to do them. 

ave pace 7:35

Paul and I are in the middle of watching the Godfather Part 2, a long movie (editted).  So went to bed a little late.

Met Ali at 5:30.  Jerry was supposed to show but it turns out he had a sick child.  Also thought one or the other of a certain Salem couple would show, but they didn't.  So it was just Ali and I.  We ran out to ALA and back.  Ali almost ran into trailer that was parked along the highway it was so dark.  It was shorts weather, though, so glorious of an end to October.  It was 51F when we started but it got colder as we went.

Ave pace 8:30

weight 121 - bring on the chocolate!  Watch for me posting halloween pictures.  It should be really scary.  Really.

testing picture

sad but true!

Met Tyler and Ali at 5:30 in SF.  I got there late because I couldn't find my gps watch.  Ended up running naked and kept hitting my arm with my finger where my watch should be throughout the run like a big dork.

We ran 3.5 then met up with the 6am group.  Stretching then off again. There's a 6:30 stopping point too but I ran through part of this to get my mileage.  We picked up Doug at that point, and I ran with Doug, Tyler with Pat (one of those two were pushing the pace-they each won't take responsibility), and Ali with Jill.  At Osborne's we had 9 miles.  I took a gu and water, VPB, and Tyler and I took off.  I tried to recruit Pat and Hal and Doug for the tempo (and Ali) of course but none of them thought it sounded fun.  Ali poked fun of us as we took off.  We started at Osbornes and went downhill.  Its a slight downhill grade for 2 miles, mile 3 had uphill and downhill, 4 was flat and slight uphill, 5 was slight uphill, and 6 was .6 uphill and .4 downhill.  Splits were (from my memory from Tyler calling splits - 6:27, 6:21, 6:37, 6:30, 6:29, 6:20.  

So this tempo was definitely not glorious, but it was solid marathon pace, and I got the monkey off my back of the first post marathon workout.  Now I can get down to business- training for my January marathon. 

Tyler was great during the workout, keeping me informed of pace and distance.  I was on his shoulder for miles 4 and 5, he doing his typical "this tempo pace is easy for me" and I did my typical "kick in the last 1/2 mile to make him earn it" routine.  I'm so glad I didn't have to do this workout on my own.

We ran back to our cars (2 miles) then I ran one more on my own to get 18.

Afterward, stretching, ice bath (54F to waist), Endurox

weight 120 (I won't even bore you about all the bad stuff I ate yesterday, so glad weight didn't spike up)  No more kids candy!!! I do like to eat the jawbreakers because they give me some sweetness but take a long time to eat, and it's not like I am going to have 20 a day.

I'll post pictures later today for halloween.