Denouement

Ran with a good group today. A new guy from Tom's ward was with us for a while but dropped out without saying goodbye somewhere after 3 or so fartleks. Jamie, Ali, Amber and Tom were also out. We ran about 2.6 easy miles then did approximately 2 minute fartleks. I'll give splits where I got them.

1 - no split but ran about 1:50 downhill by Osmonds, then about 3:30 rest.

2 - corner of treeline to the top of hill #3, 2:41, .41 miles, 6:33 pace, then 3:35 rest

3 - 2 minutes, .34, 5:56 pace, flat portion, 2:02 rest

4 - 2 minutes, .37, 5:35 pace, flat portion, 2:08 rest

5 - 2 minutes, .34, 5:56 pace, flat portion, after #5 I jumped in the bushes for a vpb, and its the same place I have gotten a wet foot because you have to jump over a little stream type portion. I missed the water going into the bushes, but coming out I was thinking about trying to catch the group instead of trying to keep my shoes dry. Consequently I stepped squarely into the "stream" which was actually like boggy mud, I got mud halfway to my knee on one leg, and I fall and break my fall with my hands which didn't have gloves on because I was going to put them on as I caught up to my buddies. So I am now missing a dime sized piece of skin on my right hand now :( At least I didn't hit my knee and get a hole in my tights. That would have made me in a worse mood. I wanted to bag the workout at that point. There is nothing like a fall to make me want to cry and climb into my car. I caught up with the group just as they were starting up heartbreak for an uphill portion of the fartlek.

6 - 1:18, .18 up heartbreak hill, a pretty nasty steep hill, 7:27 pace, 2:53 rest

7 - fartlek down heartbreak, no time, but it was a 5:00 pace, because of steep downhill, that one felt good

8 - 2 minutes, .36, 5:41 pace, flat, 2:38 rest

9 - 2 minutes, .33, 6:02 pace, uphill toward Osborne's, 2:32 rest

10 - 2 minutes, .36, downhill, 5:41 pace

We then cooled down for a couple of miles. I was really glad Jamie was with me when I tried to get into my car because the mud on my shoe had frozen and I couldn't get the key off my frozen mud encrusted shoelaces, but Jamie gave me a key that I used to pry the knot out of my shoelaces, so it turned out I was able to drive home in the end. Thanks Jamie!

Asics (one of them got very muddy, but is all clean now)

Ab workout in evening - I did the exercises Amber showed me on Saturday.  They burned!  Thanks Amber!  I wish I could say that my motivation on the abs are purely for running, but I am going to Hawaii in January and want to get rid of the "I had three kids" gut, which I am not convinced is possible, but if an ab workout 4-5 days a week won't do it, I guess it will never happen.

Did our typical easy Tuesday run with TAJ (Tom, Amber and Jamie). 

The wind at the start was crazy!  It was cold and abnormally strong, but it died down toward the end of the run. 

 Jamie forgot her inhaler but stuck with the run and did well despite her lungs trying to slow her down.  I was actually eying homes as we ran by thinking that we might need to ring a doorbell and call an ambulance for her, but she was able to survive through it. 

My legs didn't feel tired from yesterday, but I didn't get good sleep last night and I am still fighting some cold bug, but it has mostly gone away.  I have been getting headaches from the sinus infection/sleep issues, but I just have to fight the urge to turn to diet pepsi and continue to take naps.   

 ave pace 8:28 

Mizuno.

Ran with McKenzie and Jamie from Loafer Elementary to SF ballpark, where happily the bathrooms were open so I had yet another run without a traumatic bushes incident :) The drinking fountains are still on, too! Thank you SF parks and rec! This time we didn't take a detour to the sugar factory so we were surprised the run was "only" 11 miles instead of 12. I just felt very lucky that I was able to get down the mountain since the road leading up to my home was pretty icy from the snow last night. I am thinking I need some snow tires (my van is AWD but still could use more help) but it's hard to lay down the cash.

ave 8:12 pace

Asics

evening Ab work out.

Ran at the track to try out my flats. Tom, Jamie and Amber all came. Jamie did a threshold run, and Tom and I donned our flats and did some 200's and 400's. Amber took it easy because of her hip pain.
200's were in the low 40's

400's were 88 and 88.

It was freezing and my fingertips were so cold. I really need to get some running mitten type things.

Mizuno for 7, flats for 3

Ab workout in the evening.

Easy run in preparation for the Nutcracker 5K tomorrow. I met up with Amber and McKenzie joined us for the first couple of miles since she started earlier than us.  I showed Amber "pretty little road" and gave her the general tour of Salem. 

8:21 ave pace

I am feeling pretty good about the race tomorrow, but the weather may not cooperate.  I really hope there isn't snow or if there is it doesn't stick, but that may not be in the cards.

So question, if it snows should I not wear my flats?  My trainers have more height so could keep my feet drier. 

Asics.

So the conditions were the nastiest I have ever experienced for a race.  There was somewhere between 1-3 inches of snow on the ground for a good part of the race, with snow still falling.  As Tom and I were warming up we adjusted our expectations due to the bad weather.  It looked like 92 splits were more than we could hope for.  The amount of participants kept rolling in (there were just over 100 preregistered, which sounded like good odds for me).  I saw a couple of fast girls, at least one of whom was one of the top BYU runners, Rena Chesser (sp?).  Tom said the other fast girl had beat him in his last 5k by about 30 seconds so I knew she was going to be trouble too.  It turned out the race was NOT a net downhill either, started and stopped at the same place, so no luck there either.

My best friend Lupita came to wish me luck and I appreciate her support. 

So, here's the quarter by quarter analysis:

1 - 1:47, uphill, very slushy and snowy, Tom led this quarter

2 - 1:44, still a little uphill, still very slushy and snowy, I led, Tom kept hitting my shoes like I wasn't going fast enough! (I know I wasn't but the conditions were bad).  In this quarter I realize there are no girls ahead of me, but can hear ladies behind).

3 - 1:34, a little downhill, Tom led, ladies appear in this quarter I believe (Rena and MaryAnn).  I am already feeling some fatigue but try to stay relaxed.

4 - 1:34, downhill, I lead and suspect Tom is falling behind since he said "Go Michelle", Rena and MaryAnn are with me).

5 - 1:34, with MaryAnn and Rena, Tom didn't take the quarter so I know he's gone for now.  Trying to stay tough and give these ladies a race.

6 - 1:22 best downhill section, trying to break the ladies on the downhill, took the lead, tried to run aggressively, drafting behind a truck in the main UVSC roundabout

7 - 1:29 flat roads clearer in the next two/three quarters, Rena catches up and passes me, I try to hang close, but not terribly successful.

8 - 1:32, flat Rena gains some distance on me, I try to focus on one quarter at a time, I tell myself it's going to hurt whether I run stinky or well for this quarter

9 - 1:36, slightly uphill, This is where I guess I gave up chasing after Rena, but tried not to fall apart

10 - 1:40, slightly uphill, Roads are slushy and slick again, Rena's probably 10 seconds ahead.  She runs in the snow and I run in the slicker tracks where cars have driven, figuring, hey, it might possibly give me an advantage.

11 - 1:42, worse uphill, still slush and muck, trying to stay somewhat in the game

12 - 1:48 how did this split happen?  I thought I was staying strong to the end but obviously was not.  And part of this split was downhill (still snow/slick).

.04 (I measured whole race 3.04 but could be gps off) 15 sec - 5:51 pace this was the proudest part of my race!  (J/K).  I did see I was close to my Cougar Run 5K time and tried to push it in, but still came out a little slower (I think it was a 19:36). 

total time 19:41, 6:21 ave pace

I think my performance was decent for the conditions.  I think with a little more mental toughness I could have kept with Rena and given her a better race.  I need to work on not conceding races unnecessarily.  I wish we could have had clear roads so I could have gone for the sub 19 goal though.  Will post picture of tu-tu shortly.

Totals so far for shoes:

Asics - 317.25

Mizuno - 320

So it appears I am doing a pretty good job rotating my shoes.