sub-3 or blow-up trying

rest...right ankle is about 2x size of left ankle.  Need to be careful this week.  No longer set on doing "speedwork" for next 2 weeks.  Just hope to maintain fitness and pr in the next marathon. 

10 miles really slow.  I'm feeling the effects from Saturday.  Needed 2 days rest + ankle is still quite swollen.  Plan to keep icing and will run cautiously until the swelling goes down.  It's been quite a string of bad luck- sprained ankle preceeding 20k in September, rain/hail/wind for Marathon in October, and now this preceeding Saturday.  I'll just need to be on the mend for the next week or two, hoping to maintain fitness.  My sub-3 dreams for late November are pretty much dashed, but I'd still like to shoot for a pr before moving into the winter season. 

5 slow recovery miles + 24 minutes on stepmaster.  Swelling's starting to go down a bit on the ankle.

Leg/weights + 7.25 on TM (2 x 400 @6min, 2 x800 @6:15, 2 x 1200 @6:30).  Recovery is going slowly from ankle.  In serious need of patience. 

Did 3 miles on TM...30min weights...3.5 more miles on TM...17 min bike...3.2 final miles on TM.  Felt better on each wave of running.  First day in which I can honestly say things seem to be getting better with the ankle.

High 40's, 10-15mph winds, and a steady rain for today's long run.  I'd have to say this was one of my more satisfying runs for a while, considering the ankle issues I've had recently and my fear that I won't be recovered enough for the upcoming marathon in 2 weeks.

Warmed up .25 miles and then ran the 12.5 course into Morris and through the hills.  It ends on a very steep hill and I pushed through in 1:29:21 (7:08.88 pace...you'll see why later).

I was absolutely soaked, so changed clothing and shoes.  Wasn't sure if my ankle was ready for light trainers, yet they were my only dry ones around.  Did the 9.5 mile loop through the hills of Goshen (beach street route) in 1:07:53 (7:08.74 pace...yeah, negative split by .14 seconds!).  It was an absolute torrential downpour by mile 20, so I did hit a mini-wall towards the end.  Overall ran 22 in 2:37:14 (7:08:82 pace).  I'll look back to see how this compares to my last run on this course...it was 2:36:16 in September- so considering the rain and this week's ankle issues, I'm ok with the extra 58 seconds.  Now time for the 2 week taper.  I've been running lower mileage (50's over the past month), so hopefully I'll be fine shortening it by a week.