All it takes is all you've got

9 miles in 7:24 pace

6X50 stride pickups.  Achilles still mildly tight, but warmed up after a few miles.

I've decided what race I will do for my three week pre-marathon sharpener on September 25th.  Before last week I was having a hard time deciding because there just aren't any great options here in Denver on the 25th.  But after New Haven a race promoter invited me to come run in the Cow Harbor 10K in Long Island, NY.  The prize money is decent for a small 10K and when he offered travel assistance and free housing, I was definitely interested.  Then I realized I could get a non-stop flight and only be gone for one night and two days, which is always a plus.  Aaron and Coach both said to go for it.  And then to seal the deal for me, the race promoter told me that Magdalena and Stephanie (the two gals who beat me in New Haven) would be there, which means it will be a super fast race with a potential PR time for me.  Coach De Reuck says its not exactly a fast course because it has some good hills mixed in, but I'm pretty sure I can at least bring down my 35:50 time from Bolder Boulder.  So I'm looking forward to a fun, quick trip back East again in a couple of weeks! 

Met my group at East Boulder Community Rec.

Colleen led the group of mostly triathletes with a few Running Republic runners.

I arrived early so I could jog an extra few minutes to warm up my achilles.  Then we did a 20 minute warm up, stretching, and strides.  

The workout was 1,2,3,4,5,4,3,2,1 with 1 minute jog between the 1 & 2 minute intervals, 90 second jog after the 3 minute intervals, and 2 minute jog after the 4 & 5 minute intervals.  My pace was 5:38, 5:34, 5:38, 5:21, 5:51, 5:35, 5:28, 5:11, 5:03.  Pace was all over the map because the trail we run is gradual up or down, and we changed directions a few times, but in essence it was a good 5K-10K effort for 25 mintues with some jogging mixed in.  I actually stayed with Colleen for most of the intervals!!!  First time ever actually staying with her in a workout.  I couldn't quite hang with her on the 5 minute interval and also the second 3 minute interval, but other than that we were stride for stride.  My legs were super tired though.  Lungs felt pretty good, my legs just still have some residual fatigue in them.  I'm feeling great about where I'm at with my fitness. Now if I can just keep my achilles tendons loose. 

A.M. 7 miles in 7:46 pace

Easy recovery run followed by P90X core synergestics and ab-ripper-X.  Yesterday after my workout I got another spasm in my mid back.  Exactly like the one that sprouted up the morning of the New Haven 20K, only on the right side instead of the left this time.  It must have been caused by the exertion in my workout.  My back had that super unpleasant pinched nerve feeling all day and was starting to really bug me.  Its frustrating that my back gives me problems so often.  Luckily I have Aaron to whine to about it and help me blast out the knot.  He worked it over pretty hard last night as I winced and whined in discomfort.  This morning the knot was greatly reduced and my pinched nerve felt quite a bit better.

P.M. 15 miles in 3:42 pace (okay I was actually on my bike)

I was planning on doing a 4 or 5 mile run, but started to feel mentally fatigued at around 4 p.m. and decided I'd rather go for a spin instead.  Aaron got home from work around 6:45 p.m. and I left on my road bike with my iPod blasting (I know, this is not recommended for safety reasons, but it was just one of those days and I needed it).  It felt good to clear my head out in the beautiful evening as the sun was setting behind the Flatirons.  I was singing loudly to my music as I cruised along the side of the road.  Something about singing loudly to the tune of your own blasting earphones while oblivious to the actual notes you are hitting (most likely out of tune) and not caring if people overhear you is very liberating.  An hour later I was in a much better mood and couldn't help but smile even wider as I got home to help the kids get dressed for bed and they all wanted to wear "big shirts" as their PJs.

A.M. 6 miles in 7:40 pace

Went in for some ART on my achilles and hip this morning.  

P.M. 4 miles in 8:11 pace

Ran home from my son's soccer practice.  Stomach not super cooperative.  Achilles sore from the graston scraping earlier today.  Felt good to shake it out though. 

Met my group at Tom Watson Park after a 3.5 mile pre-run run.  

Warmed up 20 minutes, stretching, strides.  

Today was 1 and 2 mile repeats around Coot Lake

1 mile in 5:40

2 min jog

2 miles in 11:33 (5:46 pace)

3 min jog

1 mile in 5:39

2 min jog

2 miles in 11:26 (5:43 pace)

20 minute cool down 

Talked to Coach D briefly about seeking a sponsor.  He's going to start the ball rolling but it may be a few months before we get something secured. 

6 miles in 7:45 pace

Finally got to my run at 6:30 p.m. after the race day hoopla with Aaron in the Steamboat 50.  This morning after breakfast the kids and I went to the mile 22 aid station and hung out from 9:30-10:45 a.m. to cheer and take pictures of Aaron and his friend, Danny.  They came through around 10:30 a.m. looking energetic and said they were feeling great, so we headed back to our condo.  As I was driving back to the condo, I got a text from Allie telling me about her awesome 2:51:15 in TOU and I screamed for joy for her.  GO ALLIE!!!!  

Then I took the kids swimming for a few hours at the condo pool and at 2 p.m. we all took naps.  When I woke up at 4 p.m. I saw a text message on my phone from Aaron telling me he decided to stop at mile 32 after 4 miles of limp running due to a super tight left glut/hip.  By the time I got his text and woke up the kids to head over to the race finish, Aaron had walked home, so he took a quick shower and we all went to to finish together to cheer Danny in.  It was a fun, relaxing day for me.  Kind-of a bummer that Aaron had issues with his hip but I think he made the right decision to pull out and not injure himself more.