Each Day Is a Gift

Wk 5 speed work calls for 3x1600m @ 7:40 (400mRI).  Debated whether to do this on the TM b/c of the hazy/smoky air outside.   Got to the HS track and found only one class there (girls marching on the outside lane).  Sweet, had the track to myself.

Warmup 2 miles in 18:55.

1st 1600m @ 7:40  (400m RI @ 2:42)

2nd 1600m @ 7:42 (400m RI @ 3:37) started to wheeze half way thru the interval, walked a bit during the RI and drank water.

3nd 1600m @ 7:42 (400m RI @ 3:29) pushed hard during the last 200m, and almost puked going into the RI while coughing up the little fluids from the trachea.

Cooldown 1.25 miles in 10:46.  Left quads soreness felt half way thru the cool down.  Have felt this before...sore/tightness after pushing pace while slowing down.  No soreness now; but throat is scratchy.  Hope this workout was worth the icky particulates I breathed in for an hour.

7 miles in 1:00:42.  AP: 8:38. 

I volunteered to be a server at our ward's YM/YW Etiquette Dinner from 6-10 last night.  We set complete table settings (bread plate, salad bowl, dinner plate, desert plate, glasses and all the flatwares) for 85 people.  We prepared individual salad, served drinks, the entree and desert, removed and washed the dishes (which we already washed once before setting).  I was exhausted and so glad I do not work in a restaurant.  This morning I woke up still tired from "waitressing".

Only had time to do a quick run because of morning meetings.  6.25 miles in 54:34.  Splits:  10:05, 9:03, 8:38, 8:34, 8:20, 8:09 (0.25 mi @ 8:18)  AP: 8:43

Will do core work and yoga tonight after helping hubby plant grass in the back garden.

Did anyone watch that new show, Glee, on Fox 13 at 8 last night?  I was watching it while doing crunches, laughed so hard that I couldn't finish the workout.  Was very tired raking the soil.  Hubby did most of the work.  Will seed the thing on Sat.  Did yoga before going to bed.

Today was supposed to be tempo day (11 mi w/ 10 @ 9:09/mi).   Didn't happen!  Ran 7 instead w/ 5 at mp.  TT: 1:04:29.  AP: 9:12. 

Mile 1:  10:25 (everything hurts)

Mile 2 : 9:36 (still trying to warm up)

Mile 3:  8:49 (getting in the groove; feeling knee/quad pain at mile 3.5)

Mile 4:  8:51 (tried different strides, pain still there)

Mile 5:  9:05 (start to worry about Sat. race)

Mile 6:  8:55 (refocus to stay on mp)

Mile 7:  8:42 (so glad it's over!  stretched good, pain eased off)

After this morning's run, I'm rethinking the SF1/2.  I will be happy to run 1/2 of it at mp.

No running or exercising today.  Went to the temple.  Saw an old friend who had so much to tell me.  It was no co-incidence since I usually don't go to the temple at that time. 

Then went to get a hair cut.  It was a good thing too.  Found out my barber was going to have surgery the day after Labor Day and would not be able to cut my hair for a month.  Timing is everything!

HAVE A GREAT WEEKEND Y'all!!!

Did NOT sleep a wink!  Tried counting sheep, hubby's audible heart beats (he has artificial valves), blessings....yoga breathing....nothing worked.  Kept replaying the scene of my son throwing up on the sideline at the football game last night.  Poor thing, he played his heart out.  Kept thinking & worrying about my children.  Finally jumped out of bed at 4am w/ Mr. moon bright in the night sky.  Showered and ate breakfast.  Tummy was not feeling well.  Kissed hubby goodbye and headed over to Wendy's house for our ride down to Spanish Fork. 

The 8 of us (John, Wendy, Diane, Carolyn, Mary, Katie, Beth and I) chatted excitedly for the 45 min drive.  Stephanie met us at the park at 6:15.  We headed to registration table and saw two sleeping bags under a tree.  Felt bad that we might have woken up its occupants who turned out to be MichelleL's cute little boys.  Michelle, the WONDERFUL volunteer was there VERY early already busy helping.   SO VERY EXCITED to see her, the course record holder and her bright smile.  It started to rain.  Temp is warmer than last year.  Gonna be a hot and humid race!

So HAPPY to see Kathie and Kimmy, Maynard and Running Utes; really missed Teena.  We headed to the start and stood behind 3 rows of speedsters.  Thought I would do what Huans32 suggested: run the first half at AP 9:19 (FIRST schedule pace for today's run) and 2nd half at AP 9:09 OR just hang with Kathie and Kimmy for as long as I could.

Kathie, Kimmy Smooth & Maynard before the start.  Aren't the sisters' WBR shirts clever?

The first 3 miles is a gradual incline with a small hill around mile 3.5; then level out till about mile 5.5 and began an uphill loop to mile 6.  The loop meets back down to the course at mile 7.5 then the gradual decline from mile 9 to the finish; not a fast course.

Mile 1 -  8:23 (Started out too fast, saw hubby at the first turn, so sweet!)

Mile 2 -  8:32 (Still a bit fast, trying to do the tangent on the winding River Bottom Rd.)

Mile 3 -  8:41 (Could feel the incline, got into a good rhythm, passed TRI dude and Camelpak Girl.  Gotta love the smell of the country, aka skunks, cows, horses.)

Mile 4 -  9:08 (First hill, got passed by TRI dude and Camelpak Girl and Heavybreather who annoyingly "drafted" off me.  There was a slight breezy headwind which actually felt wonderful.  The view of the mountains is gorgeous!)

Mile 5 -  8:32 (Re-passed TRi dude and Camelpak Girl.  We chatted a bit about our recent races & paces.  Saw TylerS running w/ someone on the opposite side.  Cheered him 'cause I thought he was the front runner/winner.  Took gel and got water from none other than our very own, KellieS.  I couldn't talk to her as I was afraid I would choke on the water.  It was so good to see you and your smiling face, Kellie!)

Mile 6 -  9:31 (Dropped TRI dude for good, Camelpak Girl hung w/ me.  Kept the effort even going up this hill.  At mile 6.5 my time was 58:xx.  Hey!  I may finish this thing under 1:57 if charlie horse stays away.)

Mile 7 - 8:58 (Concentrated on downhill form.  Last year at this point, shin cramps started to show up and I had to sing to stiffle the fear of charlie.  NOT this year, hallelujah!)

Mile 8 - 8:36 (Camelpak girl passed me as I stopped at the aid station. )

Mile 9 - 8:27 (Passed lotsa folks here including Heavybreather, YES!)

Mile 10 - 8:42 (Figured if I kept pace at 8:45 I could finish this thing under 1:55.)

Mile 11 - 8:41 (Trying to run the tangent.   Saw TylerS again running the other direction with encouraging words that mile 12 is just around the corner...sure enough!)

Mile 12 - 8:28 (Legs feeling good, no cramps, YAY!  Took a small cup of water.  Realized I could finish under 1:54 if I kept the pace.)

Mile 13 - 8:12 (Legs still feeling great.  Everyone including me was pouring it on.)

At the home stretch w/ about 0.2 mile to go, I saw MichelleL cheering enthusiastically.  Then I heard her yell, TAKE THOSE GIRLS!  There were 4 girls ahead.  I could hear Michelle yelled, practice your kick to the finish!  She must be running right behind me.   Her awesomeness must have transferred over to me, I passed all the girls with Michelle cheering the whole way.  I kicked it in to the finish with the clock barely turning from 1:52:59 to 1:53:00.  Darn it!  Should have sprinted for that one second!  WOOHOO!  What a rush!  THANKS Michelle for helping me with a strong finish! 

Michelle is DA BEST friend, cheerleader, athletic supporter, race volunteer EVER!!!

I either did a wonderful job with the tangent or the course is short.  Garmin showed mileage at 13:03.  O well, I'll take it including the 2nd AG medal.  Didn't win any raffle prize.  But 3 from our company of 9 won prizes.  Oh, Kathie's & Kimmy's mom won a Coolpix camera, SWEET!  It was so nice to see KarinR (josse's mom) who also took 2nd in her AG and won a prize.  Her hubby had knee surgery in April and won his AG in the 5k...very COOL!!!  I really like this home town race put on by the SF Running Club!  May have to make it a yearly event.

Me and 4 of the 8 ladies: Wendy, Carolyn (her 1st Half), Mary, Diane (her 1st) at the finish.  Good job, girls!

BYU just beat Oklahoma 14-13!!! WOOOHOOOOO!!!!

What a fun party!  Seiously I just wanted to spend Labor Day morning with my FRB friends; running this thing was secondary.  Hubby drove me down to Payson dark and early.  He was asking about who would be there.  While talking about Kelly(soon to be A) and JonA being there and this is kinda "engagement party" for them; lo-n-behold, the two love birds merged onto the freeway in Orem at that very moment.  We made it to Marion's darling "cottage" home with MichelleL greeting us around 6:20ish.

Here are the party-goers:  Jon & KellyA, Kelli & Scott, Kellie & TylerS, Walter, RAD, LuzyLew, McKenzie, MichelleL and her office helper & daughter, Marion; and of course the athletic supporters (aka spouses) and darling children (forgive me if I forget anyone).

Enthusiastically we walked to the City Center in two waves to pick up packets.  It's a good thing most of the girls wore the RHPC shirts; that's how I could spot them in case I got lost in the crowd which wasn't too big; but nice size for a hometown race on a holiday.

It was so so so so fun chatting with everyone at the start.  McKenzie, Walter, RAD were the front leaders, Luz and I lined up behind JonA and Scott while Kelli and Kellie hung at the back.  I didn't want to get too far behind for fear that I would get lost.  Have I ever mentioned that I'm severely directionally challenged and got lost in a 5K once?  OK enough chattering; now onto the race:

I told Luz I would be happy to run in the 9's today (making it a recovery run from the SF1/2 on Sat.)  We started out together and within a few hundred yards, Luz pulled away.  It was so awesome to have the 5Kers' cheering send off, mainly Marion and MichelleL.  Soon Kellie and Kelli passed me asking if I wanted a little spank or love pat.  I said yes but they never did and off they went into the horizon.  I chugged along and feeling pretty good.  I was surprised to see my pace in the 8's and wondered how long would the legs last.  Passed a girl kicking her soccer ball while running.  KellyA biked back to check on me.  Mile 1-3 splits:  8:23, 8:22, 8:25.

I grabbed a drink at the aid station walking.  I had been following two guys the first 3 miles.  Decided I'm going to take them after turning north and chicked/pinked as many guys and girls the next two miles.  Turning east, the sun was in my eyes.  I didn't wear my hat or sunglasses.  The runners were a little strung out at this point.  I was afraid to loose sight of them so I concentrated on closing the gaps.  Passed two girls in tank tops, one guy w/ long sleeve shirt, a girl with "Young Living" shirt and the guy from Equador (he asked me where I was from and I returned the question).  Mile 4-5 splits: 7:57, 8:35 (slight incline).  Took another drink while walking thru the aid station.

The time spotter yelled out "right on 42" when I and the guy in yellow long sleeve shirt passed the last mile marker.  I knew then it's impossible to finish under 50.  I found another gear even though the quads started to burn just to get it over with so I can get onto the party, the real reason I came.  I ran that mile in 8:12.  KellyA was a welcoming sight on her bike for the last stretch.  Thanks KellyA for riding along side and giving me the headsup on where to turn so I could kick it in.  I "sprinted" to the finish under the roaring cheer of Marion & Co.  The last 0.23 mile came in @7:41.  

We cheered the loudest for the most AWESOMEST MicelleL as she sprinted in smiling!

Everyone in our party did AWESOME today, all brought home hardwares.  RAD & I hung around for the raffle.  RAD with her tallness & basketball prowlness caught two prizes in the air.  Once again I did not win a thing.  But the silver dollar 1st AG award was well worth the $17 entry fee.

We went back to Marion's gingerbread home and had the most yummy scrumptious syrup and all the fixings that goes with it.  Luz's egg dish was the hit!!!!

THANKS EVERYONE FOR SUCH A FABULOUS LABOR DAY PARTY!!!!  Hope I didn't make those of you missing this party jealous!

These are the only pics.  Hubby took more "movie" mode.

Little David & Nathan were so proud of their mommy!

Lazy recovery day.  Ran with Mary for 4 miles.  She was so sore from Sat. SF1/2 that she didn't run on Mon.  So it's good we both pushed each other out for a recovery run; more for the psyche than anything.  We talked strategy for TOU.  I think she's gonna do great for her first marathon.

Around the world core, fast abs, abductor lifts (40 reps)

Hubby bought the TV he wanted badly yesterday.  I put on the yoga DVD.  Holy cow, it was like Rodney Yee was in my living room doing yoga on the beach with me.  So relaxing.  Did I mention I was lazy? 

No soreness or weirdness.  I'm gonna run 9 miles tomorrow at 9:09 pace in honor of Kathie's birthday (hint: the 2 numbers adds up to be 9 and she's not turning 27) on 9/9/09 and finish by 9am.   Number 9 in Chinese means longivity...a very lucky number.  The next best number is 8, fast or prosperous.  Teena, 1+7=8; how's that for your favorite #17?

HaPpY BiRtHdAy to YoU!  HaPpY BiRtHdAy to YoU!  HaPpY BiRtHdAy DEAR KATHIE!  HAPPY BIRTHDAY TO YOU!!!  You're so KIND you so FINE, you blow my mind!  KATHIE! HAPPY 9/9/09!!!!

I did it, NINE miles in honor of Kathie.  Ran on the canal trail, (no grasshoppers today allie), lotsa horse poop though.   Only ONE mile came in @9:09.

TT: 1:20:11.  AP: 8:54.  Splits: 10:22, 9:09, 8:45, 8:42, 8:48, 8:56, 8:43, 8:26, 8:13

Off to my meetings now. 

My legs were sore and tight last night from sitting/standing thru the Keith Urban's 3hrs concert.  I think I lost part of my hearing too.  He's awesome with the guitarS and very nice biceps.

Anyway, wasn't going to run today; but the new shoes (which arrived yesterday afternoon) was calling my name.  Need to try them out before running 20 in them on Sat.  So got on the TM, figured I could always abandon the run if the legs protest. 

Schedule says to run 1 mi easy 7 mi @ 8:46.  I think my TM is not calibrated right; so I set it at 7mph and 1% incline.  Ran 1st mile warm up with gradual increase from 5-7mph; then 7 miles at 7mph @ 8:34.  TT: 1:10:18.  AP: 8:47.

Legs were fine, strides & breathing were easy, tummy started to growl at mile 5, a small blister showed up on the left pinky-toe. 

Will not run tomorrow morning... have to run/mark the course for the Stake YW 5K race in the late afternoon before heading to my boy's football game...looking forward to completing the last long run.  Then it's taper time, YES!

Ran/walked the JRP to mark the 5K course and stake out aid stations for tonight's Stake YW's 5K Fun Run.  While driving out of Thanksgiving Point Village, saw runners with bib # running on the road.  Turned out to be a benefit race for the handicaps sponsored by Xango, cool!  

Will probably run another 5K tonight with the girls, I'm sure!  Were told 90 girls and leaders are coming; but were're expecting 65, the amount of "medals" made.  We'll see, should be fun!

*****Update******

After taking my boy to McDonald's for his pre-game meal and dropped him off at the HS.  I picked up a few things for tomorrow's long run and such.  Made some signs and took the stuff to the start and turn around point of the 5K course.  Phew! made it back to the start at the park to see a good gathering of girls and women.  One leader took a group pic of the girls, I counted about 50 sweet smiling girls.  After giving a brief instructions, we started the race right on time at 5:30 pm.   I lead the girls on the narrow pedestrian path in the Park to the JRP trail.  Temp. was 85 with a warm headwind.  

Two girls who are on the soccer team and I were the lead pack.  On the rolling uphill portion, one of them would pull away while the other girl stayed with me and we talked about her soccer.  At the turn around we were supposed to have water.  We got there faster than my bishop who had the duty of bringing the igloo and cups down.  I was parched...o well.  I told the girls to go ahead and I ran up the hill (someone's yard by the golf course) to see if the bishop needs help.  He was doing fine and I figured he would get it down by the time the next pack of girls arrived, so I got back on the trail and chased after the girls.

It was fun cheering the girls on the other lane and telling them water awaits them.  I soon caught up to the 2nd girl.  With a tailwind and just one mile to go, I picked up the pace.  I was about to catch the 1st girl when one of the leaders walking with the stragglers stopped to ask me a question.  I decided to let her go.  I ran back to the second girl and encouraged her to finish strong. 

We were greeted by the cheers of proud parents.  I had the honor to put medals on each of the girls.  Then I had to hightail out of there so I could make it for the 7pm kick off time down in Orem.  It was a fun.  Here are the splits just for the heck of it: 8:55, 8:50, 8:30.

My boy was a stellar wide receiver, caught the ball and ran for the end zone scoring two touch downs.  Though the team lost, we are proud of their efforts. 

Someone on the blog said sleep is overated.  I agreed.  Got home from my son's football game to find that I still needed to wash my sport bra & running skirt, get the gears ready and write my missionary son.  By the time I hit the sack it was well past 1:30 am and couldn't fall asleep till about 3am.   When I got out of bed at 4:30 am, the body protested reminding me that I had run a half marathon, a 10K and a 5K the last 7 days.  I told myself that today's run is going to be fun and I get to taper after this.

Got to Will's Pit Stop on time with Rachel already waiting.  She started the run with LuzyLew and Catherine while the Stephenson's and I waited for the Owens who went to a different Will's gas station.   Temp was in the 50's with a fierce headwind.

MrsFIT, Kelli and I braved the wicked dusty headwind all the way up the Provo Canyon.  I debated whether to run 22 or 20.  Kelli, the queen of hill, was out of sight by mile 9.  Kristi and I turned around at mile 10.  It was so good to have these two wonderful girls to pull me along.  Rachel doing 12 and Catherine doing 20 and my best friend's daughter, Stephanie, finished their run sooner than us.  Scott already ran 20 miles just yesterday ran with Mark; both looked strong and fast.

There was a marathon and 20 miler going on.  They were bused up to the top and ran down.  I cheered them on as we were going up.  I was surprised to see how many of them looking like they were in their mile 18 when they had only run may be 6-8 with a tailwind and downhill.  Perhaps it was their first marathon. 

I am so proud of Kristi, LuzyLew and Kelli.  They are amazingly strong and positive.  It was fun to see JulieC, Josse and another girl blasting down.  We also ran into Mel and KarinR.  I had a great time.  THANK YOU girls for making this so fun and for the yummy post run treats.  TT: 3:10:43.  AP: 9:29.  WOOHOO!  Taper time!

Not a stitch of exercise today.  Lotsa "mother of HS senior" duties...SEOP.  Sat at the computer doing newsletter really aggrevate the pyriformis.  ITB sent out shooting pain from hip to knee.  Didn't even have time to do yoga.  But was extremely HAPPY that I got to see my sweet little Emi on the webcam.  Can't wait to hold her in Nov.

This was by far the hardest workout I've done this training cycle.  Coming off a 50+ miles last week with 3 race days really wiped me out.  Headed to the HS and parked as close to the track as possible.  When I was done, a parking violation ticket was on my windshield.  STINK!  Thankgoodness the office ladies knew me and took care of it.  

Schedule calls for 8 x 800m @ 3:42 (1:30 RI).  Are you kidding me?  There's no way I could hit that pace, not with tired body and irritated ITB. 

2 miles warm up @ 9:06, 8:11

1x800 @ 3:35 (rookie mistake started too fast)  RI @ 1:30

2x800 @ 3:36 (same dumbness)  RI @ 1:30

3x800 @ 3:39 (getting harder)  RI @ 1:30

4x800 @ 3:49 (having hard time maintaining the pace)  RI @ 1:30

5x800 @ 3:51 (legs and lungs are burning)  RI 1:30

6x800 @ 3:58  (wanted to quit so bad)  RI 1:29

7x800 @ 3:51 (getting tired, should I cut this workout short?)  RI 2:20 (took extra recovery time to drink, doused water on self.  Ok, just go for it...only 2 laps!)

8x800 @ 3:43 (hanging on with dear life)  RI 1:30 (YAY!  DONE!!!  Still ALIVE, barely!)

Cool down 1.25 miles @ 9:05, 9:06.

Only 7 more workouts left before SGM.  I will survive!

So tired, did not want to get out of bed this morning!  Wendy and Carolyn were running 8 at 8am.  I didn't want to run that many because I had a meeting.   Did 3 miles on the TM program w/ various inclines (2 hills) and speed.  Legs were sore, felt better after the easy run. 

Will do core and yoga later.

Didn't get home from the MS Dinner of Champions 'till 10pm.  Needless to say no yoga or core last night.  Was so sleeply and tired!  But it's tempo/Temple day!  Have I ever mentioned I LOVE tempo day?  Seriously, I love it!  Suppose to run 1 mile easy 6 mile @ 8:28.  Here goes:

9:57 (warm up, lead legs), 8:30, 8:13, 8:17, 8:22, 8:28 (right on! how about that!),  9:00 (warm down).  7 miles TT: 1:00:50  AP: 8:40

Off to the temple. 

Question:  I'm supposed to run 13 miles @mp on Sat.  But I'm planning to run with my friend (1st time marathoner) from mile 14 (bottom of the canyon) to the finish at TOU.  She is shooting to finish in 4:30.  I think she can do better.   Anyhow,  her pace will be slower than my mp.  So, should I run my 13 @ mp tomorrow (Fri)?  Or should I just forget about it.  What to do?

Wendy called, she and Beth wanted to do their Sat. run today since they're not running tomorrow, a 12 miler up to Alpine and back.  Asked if I could pace them.  Sure, why not!  I promise them a good workout.   Beth's SGM goal is 4:30.  She ran SF 1/2 in 2:09; so I figure their mp is 10:00.

The first 5.5 miles has a net elevation gain of 250', lotsa 400m rolling hills to practice hill running forms.  Mile 1-4:  Splits: 10:08, 10:10, 10:06. 9:33.  Stopped at an elementary school (mile 3) for water; and at the Alpine city park (mile 5.25) for water and gu.  Beth developed a small blister.  I stopped a runner to ask if she had any bandaid or chapstick.  She didn't; but you should have seen the look on her face when she saw Beth coming from behind me.  Turned out she and Beth were roommates at BYU 20+ years ago and had not seen each other since.  What a joyful reunion.  Michelle will be running her 10th SGM.  We parted with promise of keeping in touch.  I saw an elderly man feeding his dog in the yard.  I went up and asked him for a bandaid.  We sat on the curb to tape Beth's blister, then resume our run going back the same route.   About 0.5 mile later we ran into JonA.  Was FUN to see him!  Mile 5-6 splits:  9:45, 9:49

I challenged the ladies to run the next 6 miles like a 10K.  It should be easy with the first 5K downhill.  The last 5K is flat around our 'hood where we can practice finishing strong.  It was a fun workout.  Splits: 8:01, 8:08, 7:53, 8:08, 8:10, 8:23 (ran back to get the ladies). 

Well, I didn't run 13 miles @ mp (9:09) but did run 12 miles in 1:48:20 with an AP of 9:01 and 6 nice tempo miles and good hill practice.  Wendy made Mary a marathon survival kit, along with the pace band I made up for her, we bid her good luck and will see her in 24 hrs. at TOU!

GOOD LUCK TO EVERYONE RUNNING TOU TOMORROW!  Hope to see some of you!

Drove up to Logan with Wendy at 6:30 am.  Got to mile 14 at the bottom of the canyon with a pretty nice canyon wind.  It was a little chilly (when you're not running).   There were long line of cars and spectators.  We parked the car about 0.5 mile from the turn and walked down to the corner at 8:20ish.  The rising sun made it difficult to spot the runners.   But I could tell that these were front of the packers by their numbers.   Man, they're FAST.  Then I saw 2001 and hollered "Allie"!  She flashed us a smile.  She ran with such grace, beauty and fluidity.  That just made my day! 

Saw MaryAnn, Don (owner of Fleet's Feet), Bec in her pretty running dress, Bruce, Phil, RAD, Lowell, Maynard.  I ran about a hundred yards with them then back to my perch where Wendy stood watching for our friend Mary.  It seems like eternity before we spotted her, so glad she wore red.  I quickly dropped the blanket, peeled off my jacket and ran to embrace her, waved goodbye to Wendy and off we went.

Just before mile 15, I saw a girl having a VPB in the ditch, not pretty.   Mary's right shoe was a little too tight.  So I untied it, loosened it and tied it back up.  I could tell she's doing well as she recounted all the people she met in the canyon and the beauty of the Fall colors.  I quizzed her on when she'd gued and when's her next gu.  She was in good spirit.   Mile 15-18:  9:37, 9:13, 9:34, 9:53. 

She took gu at mile 18, good thing I have water in my fuel belt.  Then she started to feel pain in her calves.  I told her they have anthestic stuff at the aid stations.  At aid station 19, I got a bottle of spray and applied it on her right leg.  She said that helps.  We will do that for the left leg at the next aid station.  She said she just wanted to make it to mile 20.  We sang, I cheered on the spectators and runners alike.   Side fived to wake up a few of them.   She said:  I'm hitting the darkest mile, I am so tired!  I encouraged her on.

The last 10K was no man's land for Mary as her longest run was 20 miles in Provo Canyon 3 weeks ago.  We dedicated each of the last 6 miles to her family, starting with the first one for Bill, her husband.  I asked her how, when, where they met, married, honey moon and vacations, etc. etc.  Then just like on cue, her husband and two girls appeared just before we reach the mile 21 aid station. 

As we turned the corner dedicating this mile to James... we talked about him...then there he was...sitting on the grass with his two brothers.  How cool is that?  She bonked big time around mile 22.  She refused to take any gu.  I insited that it would help her.  I gave her one.  When we reached aid station 23, I rolled anesthetic oinment on her shoulders and sprayed the stuff on her entire legs.  She was revived at mile 24, starting to run better.  That last mile was a real tease.  I told her that hill is nothing like the one we ran everyday back home.  Pretend I was pulling with a rope her upward.  Don't look at the hill, just match my strides.  What goes up must come down and we will be home free.  On the last downhill her calves started to cramp.  We stopped and stretched it out and she kept going.  I can totally sympathize wither her.   Mile 19-26 splits:  11:29, 11:13, 11:32, 12:11, 13:00 (apllied anesthetic, doused water), 11:01, 11:13, 11:44.

As we made the last turn, we saw her whole family there.  I pointed her to the finish and said:  "run to the balloon finish, you did it, you own this, you are a champion, the best running mama, so proud of you,  I love you!"  She finished in 4:26:xx.

Saw jun and his lovely wife at the last "home sprint".  Amazingly found RAD at the same time Mary came out of the runner's recovery corral.  We chatted for a bit.  She ran an AWESOME race.  Saw Huans32 and MrsFIT.  Never found Lowell.  Wendy and I had a great lunch at Blue Bird before heading home.  So so so proud of everyone's performance today.

***Saw tons of spectators with BYU T-shirts on.  I would holler a "Go Cougs!  We're gonna cream Florida State this afternoon!"  That really roused up the fans.   It's now half-time...my beloved Cougars aren't doing so well.  Game not over yet!***

Had to run fast so I could catch my flight.  I'm pleased with the time, not bad for a 49 year old man.  Just one more left of the 5 Major Marathons, the London Marathon in April, then I will achieve my goal of running all five under 3 hrs.

I will post details later since I barely made it to the airport and am on the plane home to Hong Kong. 

Btw, I'm the brother-in-law to the mast amazing, beautiful and funny Smooth!

Gary, Smooth, Lloyd at the Boston Expo in April this year.

I have Gary's race report; but can't copy and paste here.  Does anyone know how to do that? 

OK, the report is at the comment below!

Ran with Wendy and Carolyn down and up 3rd West hill.  EZ 4 miler.  Saw Wendy C. at the end.  She's shooting for BQ (3:45) at SGM.  There are 8 of us from my ward running SGM this year.  FUN!!!

I'm searching for a Sat. marathon to run after SGM.  I found one, the Hoover Dam Marathon, on Halloween.  It's at Lake Mead in Nevada.  Anyone interested?

Speedwork today:  5 x 1000m @ 4:40 (400m RI).  Was cold driving to the HS track.  This time I parked at the church.  In the middle of my third interval, a class (PE?) came jogging on the track.  The teacher had to yell at the kids to get out of the way.  Then I had to yell "on your left! passing on your left!" to another group at the other end.  Hope I didn't startle them too much.

Warm up 2 miles @ 8:54, 8:19

1K @ 4:35  RI @ 2:36

2K @ 4:35  RI @ 3:00

3K @ 4:39  RI @ 3:10

4K @ 4:39  RI @ 3:03

5K @ 4:40  RI @ 3:06

Cool down 2 mile @ 9:00, 9:12

Sure was a beautiful day, blue sky, cool temp.  Left glute and ITB have been bugging since Sat. , not too bad, hopefully some tapering will calm everything down.  11 days!!!

Slept in this morning...7 hours...woohoo!  No running, went to meetings.

Afternoon:  Around the world Core, Fast Abs, (30 reps), NO clam shells to keep the glute and ITB calm.  AM/PM Yoga...ah felt so good almost fell asleep...love tapering.

Nutrition:  yogurt, Kashi cereal with milk, banana, soup w/ tofu, chicken, scallop, brown rice, garlic green beans, nectarine, apple

Going to Costco to get more veggies and good stuff.

Dinner at Market Street Grill:  spinach salad, sour dough bread w/ butter, Alaskan halibut, potatoes, chocolate Hagen Daz icetream w/ waffle cookie.

What a gorgeous morning!  Tempo day (2 EZ 3 @ 8:13, 1 EZ).  Here goes:

Mile 1 ~  9:29  (warm up mile felt good, no lead legs.)

Mile 2 ~  8:48  (imagine how it would feel at the start of the marathon.)

Mile 3 ~  7:50  (comfortably hard effort.)

Mile 4 ~  8:00  (slight incline the first 0.5, kept steady effort.)

Mile 5 ~  7:57   (had to stay focus to not get lazy, got a side-stitch for about 1 min.)

Mile 6 ~  8:39 (was surprised at how nice this pace felt.)

0.5 mile (4:19) ~  8:39 (imagine keeping a mp at the last stretch w/ the finish clock ticking...)

6.5 miles in 55:05.  AP: 8:28.  Very pleased with this last tempo run!

Hope I don't get sick babysitting this morning...such cute kids!

Feet and toes were sore from wearing heels all afternoon and night yesterday.  Didn't go to bed 'till way past midnight.  Woke up at 4 and fell back to sleep...so tired!  Started the run at 9 am.  Hey, figured I would finish about the same time next week, if lucky, may be same temp.  Lowell said to run 8...but I must have some of Teena's DNA...the stubborn ones...so I did 10.  

Warm up one mile.  Drank gatorade at 3, 5, 7 and finish.  Did not stop or walk while drinking.  Start temp was in the high 50's, sunny, not sure what finish temp was. 

TT: 1:28:32.  AP: 8:51.  Splits:  9:30, 8:43, 8:47, 8:53, 9:05 (a little hill), 8:50, 8:37, 8:57, 8:37, 8:28.

Felt good the whole run other than the ITB complained just a little.  Also got a blister on the bottom of left foot, should have Body-Glided.  Hopefully everthing will heal up nicely in 6.5 days.  If all the stars align just right, I might have a chance for a PR.  Let's pray for temp in the 50s and a tail wind!

THAT's IT!  Ready or not SGM here we come!

Get to help with Homecoming dinner for the kids...FUN!

Down and up 3rd West hill with Wendy, Beth and Carolyn.  Lead legs but great chats.

Last run on the HS track for awhile.  The bleachers, field and tracks were littered with the left over of Homecoming festives.  Groups of students were picking up trash, sweeping, powering the leaf blowers; most of them just loitered around.  They even put one boy in a trash bag and carried him around.  Silly kids!  The coach and teachers were looking at clip boards and milling around.  One class came out and I overheard the teachers said something like the boys must run one lap, the girls may walk.  What kind of physical educaton is this?

Schedule says 10-20 min warm up, 6x400 @ 1:44 (400m RI), 10 min. cool down

Warm up miles:  9:05, 8:10

1x400 - 1:40 (2:28)

2x400 - 1:41 (2:33)

3x400 - 1:48 (had to weave around the walkers & joggers) (3:07, drank water)

4x400 - 1:43 (2:40)

5x400 - 1:44 (2:42)

6x400 - 1:41 (2:40)

Cool down mile: 9:00

6 miles in 52:29.  AP: 8:45

FOUR DAYS!!!!

No running today.  Loved the thunder storm, not the wind.  LONG meeting this morning planning out our Leadership for next Wed.  Visits this afternoon.  Going to a play at the PCT tonight.  I'm panicking about SGM...3 more days!!!!