Denouement

Ran 17.29k easy (4:55 ave pace) then 6 strides, can feel last weeks mileage in my legs

AM: 

7k warm up, then 4k, 3k, 2k, 1k downward ladder, sb 400m rest between. First two on road, last two on track

4k (15:00, 3:45 pace, 570m to get across street, also quick potty break, so 3:35 rest)

3k (11:10, 3:44 pace, 476m to get to track, 3:07 rest)

2k (7:24, 3:42 pace, 2:28 rest)

1k 3:39 coach admonished me to not push the last one. 2.72 cool down

PM:  9.38k, also did a clinic with Marilyn Arsenault, an elite Canadian runner who teaches proper running posture.

15k easy with Marilyn, nice to hear her story.  Went to her clinic in the afternoon (alexander method posture).

AM: 8k easy

PM: went to Marilyn's clinic at 2pm, then track workout at 3:30pm.  Felt a little off, but short stuff so no super big threat of failure.  24 x 400m, at 80 for regular ones, 75 for hammers, split into three sets of 8, so within the set we went off every 2:30, so just over a minute rest, and between sets jogged a 400m

Here is an IQ test--guess my hammer position (there are four positions):

Set one: 81,74,79,81,80,75,80,81, 3:39 rest between

Set two:  80,74, 79,80,79,73,80,79, 3:58 rest between

Set three: 79,73,78,80,77,69,79,71 (coach told me I couldn't go slow on the last one)

On the 69 a group of middle distance youngsters joined and I tagged along with them.  It was windy so it was great to have someone to draft off and to pull me. 

At night did core workout 

Ran just over 10k at 4:56 pace, then 6 strides on the track

AM: Learned last night I had a 3k time trial today.  Have a pr from indoor track at BYU of 10:13.  I thought I might be able to break 10:00.  Man, I am lame.  Why didn't I just go for trying to break my pr, like a semi-conceited person?  Anyway, the first lap was 80-81, second was probably 81, and it went downhill from there.  I think my splits were 5:27 by the time I hit 1600m, but it was like a mountain, pretty decent on the fringes and probably an 84 in the middle.  I think if I was going for 10:13 I could have gotten it, but instead I got 10:18. Well, it is confirmed I have not been misdiagnosed, and really should have been a middle distance runner all of this time. I went out and did 8k after the time trial. Wanted to do more but had to get home to make rolls for Thanksgiving--and they didn't even turn out.  Freaking out that I only got 17k on a Thanksgiving Saturday, not nearly enough for the gorging planned.

So I brought my running clothes to my friend's house.  She happens to be having my coach living with her since his family already moved back to the states and he is following in a month.  He joined after thanksgiving dinner and I convinced him to go out and run 4 miles right after eating a plate full of food (and my friend's husband came too).  So that four mile run covered perhaps 1/3 of the dessert calories I consumed.  Better than nothing!