Live till you die

No running today.  Feel a little fatigued from the past 2 days.

AM  44:14

Felt really stiff when I woke up today, plus it is still windy outside.  It felt like I had headwinds every direction I turned and pretty much felt like crap the whole time.  Did 2 sets of carioca, high-knees, and bounding after the run.  Avg. 7:19 per mile.

PM

Did some core exercises.

AM  Total run time 55:32

Did a cut down at the gym today.  I felt kind of winded to start out, and I felt like I was giving more effort than I should have to to maintain those speeds.  Things started to feel better the more I ran, so maybe I just had to get things moving.

 Did 1.25 warm-up then ran 1.37 in 8:50(about 6:30 pace.  This was supposed to be 1.25 miles, but I lost count and ran an extra lap..oops!), 1 mile in 6:15, .75 in 4:35 (about 6:05 pace), .50 in 2:58, .25 in 1:24, and .12 in :35.  I then did 2 x 60 meters at :08 each.  ran 1.25 cool down.

 I read an article in the latest Running Times talking about all out sprinting, which is what gave me the idea to run the last 2 x 60 meters.  I am definitley going to incorporate some of this type of running in my summer workouts and see if it will truly help develop my speed.

AM  16:56

AM  34:28

Well this is it.  My last run before the half this Saturday.  I feel pretty good and didn't check my pace or time my entire run, until I did a fast quarter mile at the end.  Last quarter was in 84.  Did some light core and leg exercises after my run.  Avg. 7:11 per mile. 

Stretching today, burrito dinner tonight, and racing tomorrow!

AM  Total run time 2:15-ish

Got off to kind of a late start today.  Lacy ran the race today too and this was her first half!  My warm-up run consisted of running from the parking lot to the Trax, then from the Trax to a tree so Lacy and I could pee, then from the tree to the start.  Lacy was going to wait for the crowd to spread out, so she dropped off the gear bag.  Lacy asked to run with my Garmin today, so I was wearing my regular watch, which tracks splits during the run, but doesn't log them. I missed a bunch of mile markers, so my report is kind of amateur.

The gun went off and I felt great!  My rythm felt smooth and breathing was controlled.  My 3 mile split was 18:28(6:09 average)  My breathing started to get a little labored by around mile 5, so I backed off a little, but was trying to keep a strong stride.  I was having a real problem getting any water in my mouth at the aid stations thruout the race, and at mile 8.5(the aid station on 1700 South) I actually dropped the cup!  I wasn't about to turn around and get it, so I hammered on seriously wanting some liquid refreshment.  Coming into Liberty park my legs were seizing a little and I just wanted a drink super bad.  Mile 10 split was 1:04:14(about 6:25 average, and a 10 mile PR for me : ) )  I finally had relief at the next 2 aid stations and knew the end was near.  The hill up to South Temple was brutal, and my legs were pretty jello going up it, but after turning onto South Temple it was all systems go.  I tried to open my stride as much as possible, and at the turn onto 200 East I kicked until the end.  Today was a great day, and this is a huge PR for me.  I think the main reason this race was so good is not only my PR, but I felt like I was really running, and not just trying to hang on until the end. 

I hung out for about 10 minutes and then went back out to get Lacy.  She came in at 2:01:16, just 1:16 over her projected time.  She looked great and I know she's just gonna get better and better.