Each Day Is a Gift

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!