I Can Do Hard Things

After 15 hours of traveling, I was definitely glad to be in the comforts of my own home.  Good bye West Indes....we will miss you!

Easy recovery run today.  My legs were a bit stiff, but not running for 2 days and sitting on a plane didn't help!

3x 30 LLL

3x60 plank

LONG stretching and LONG foam rolling (how I missed you roller)

.75 mile warm up at 6.4mph.  I wanted to keep on the quarter mile, hence the shorter warm up.  I check the McMillan calculations as to what my 400 speed should be.  I tried to convert that to the TM speed.  I was a bit off...I needed to be a notch faster.  Now I know.

 After each 400, I did a 400 rest (I'm not super good at math and didn't want to keep up with the various rest paces.).

8.7 - 1:42

8.8-1:40

8.8-1:42

8.8-1:42

8.9-1:41

8.9-1:40

8.9-1:40

9.1-1:38

.5 cooldown

I timed these 400's on my Timex.  I need to consistently start and stop my watch at the same time (a bit tricky when you are trying to adjust the speed button on the TM).  Learning curve today. 

But regardless, I felt strong during the 400's and felt like I should have started with an 8.9 and finished the last 4 at a 9.1/9.2. 

I got a pair of Saucony Kinvara.  I'm going to wear them every other day with my regular Asics.  They are a size 10.5 and my Asics are a 10.  So I kind of felt "floppy" today..there was so much room up by the toes.  I'm hoping they help strengthen my lower legs.

4:24am, my alarm went off.  But I was already awake because I kept thinking I would miss my alarm.  

Chomped on a banana on the way to the gym.  I decided to do 2x5 mile runs.  I had grabbed a GU on the way out the door, not knowing if I would need it.

I set the speed at 6.4mph and ran the first 5 miles in 47:00-ish.  I decided to take the GU to see if it would give me a pick up.  Glad I did.

Second 5 mile run, I felt really strong.  I picked up the speed during the last mile and was very surprised at how good I felt.  46:00ish.

Total time 1:33:00. 

1/2 LLL

This is my longest weekday run ever.  My hips and shins were a bit achy today.  I didn't get to stretch a lot after the workout...needed to hurry home so hubby could get off to work. 

Tomorrow is a rest day.  Hopefully I will get in a few LLL and yoga.

I slept SO horrible last night.  I decided to sleep in and run while my youngest is at preschool.  I definitely felt more "refreshed" rather than zombie like!

1 mile warm up - 6.4 mph

3 mile temp run at HMP (or a bit faster) (no breaks, no slowing down)

25:18

6.9 mph - 8:40

7.0mph - 8:34

7.1-8.5mph - 8:02

1 mile cool down 6.6-6.8mph

Total time 43:40

I was SO darn surprised at how great I felt.  Wowzer!  I could have definitely gone faster.  My breathing was very controlled and my legs felt fresh and bouncy. 

2x LLL

stretch and foam roll

Rest week is coming to an end. 

1:54:56

AP:  8:53

9:18, 9:14, 9:08, 9:25(BIG hill), 9:01, 9:06, 9:03/, 8:48, 8:44, 8:16(down hill), 8:35, 8:31, 7:40

To end my rest week, I planned on doing an EASY 13 miles.  My hubby asked me how far I was going to run Saturday morning....I responded by 13 miles.  He responded kinda smart-alecky...."only a half marathon for a Saturday morning".  It wasn't that long ago when 13 miles WAS a long ways! 

I somehow got nominated to have Easter at my house on Saturday last minute.  AND there's been a lot more family drama.  So my EASY miles turned into way FASTER miles.

I took a new route today and was pleased with the results - I ended up on my "preschool" route which really helped with pacing.

I was VERY cold when I first left the house and didn't get warmed up until 5/6 miles.  It was a beautiful morning and I saw lots of runners.

I felt so great on the first half.  I stopped at mile 5 and took a GU and some water.  When I hit my turn around point, I realized I had picked up the pace.  I was really starting to get warm.   I kept *trying* to slow, but always managed to pick the pace back up.  Finally, I just gave up and tried to keep it going. 

I looked at my watched and thought maybe I could finish around 1:55:00 (I had run SG half at 1:55 and Dogtown at 1:52).  Took another GU at mile 10.  After that I tried to just book it home.  I had to stop at a light and didn't mind the 15 second rest as I was starting to get tired.. 

Crazy enough, I felt great.  I was breathing hard, but didn't hit puke zone and my legs felt good.  After the run, my shins started to bug.  I realized I've run 3 straight weeks on the TM.  I didn't get to stretch as long as I wanted as I had to get cookin'!

So I was pleasantly surprised with my half marathon Saturday.  Hope this "feeling good" lasts for next weeks 20 miler!!!!!

Spring break this week.  Hubby was home today, so I got to sleep in until 7:00am.  Heavenly! 

EASY 3 miles today.  I forced myself to keep a 10mm.  It felt great to shake out all the aches.  I saw all the local elite out this morning.  Made me feel even slower.

2 houses of lunges

2xLLL

Modge podge of fire hydrants and one leg bridges

Foam roll and LONG stretching session

10 easy miles on the TM.  I split them up into 2x5mile runs.

1-  5 miles in 47 minutes (6.4mph)

GU -reset TM

2 - 5 miles in 46 minutes (6.4mph until the last mile...then I was sick of running)

Legs felt good.  Shins still a bit achy.

Hubby had to go out of town last minute, so my running schedule is at the mercy of babysitters this week (hooray for spring break).  I definitely have my sitter for Saturday's 20 miler though.....

Off to keep the troops occupied!

Hooray for babysitters who will get up early during spring break!

Somebody was on *my* TM this morning so I had to find a different one!  That totally bugs!  The *new* TM felt way faster than *my* TM.  Maybe is was just in my head, but I sure felt my leg turnover spinning along!

1 mile warm up - 6.4 mph

10x400

1-1:42 (8.9mph)

2-1:42 (8.9mph)

3-1:42 (8.9mph)

4-1:40 (9.0mph)

5-1:40 (9.0mph)

6-1:40 (9.0mph)

7-1:40 (9.0mph)

8-1:39 (9.1mph)

9-1:39 (9.1mph)

10-1:39 (9.1mph)

.25 mile cool down/walk

50 minutes total time

I felt good, but it was hard workout.  I was breathing hard, but not at puke zone (except for the last one which was at puke and *runs* zone).  Legs felt good...they got tired near the end as to be expected.  I hope all this speed stuff pays off.

We spent all yesterday at Classic Skating.  It makes me feel old when I go to places like that.  Too many young girls trying to be older.  But they did have some good music.  Cousins are gone now and we need to clean up our house after the sleepovers.  Piles of laundry are lingering too.  Ohhh...we don't have any food.  Time to be productive!

It has been nice to sleep in this week (spring break, hubby gone and babysitters who don't want to get up at the crack of dawn to watch my kids while I run).  Two weeks ago when I had a heavy training week, we were in the West Indies and I got to sleep a lot.  Sleep certainly helps with recovery. 

Easy 5 miles outside.  It smelled so clean and fresh after yesterday's rain.  I kept the pace super slow to recovery from yesterday's speed and tomorrow's long run (20 miler...yikes!).  I saw the AFHS track team out running.

48:35

AP:  9:42

9:56, 9:45, 9:42, 9:38, 9:29 - nice and slow

I'm nervous for tomorrow's 20 miler.  My two 20 milers I did for SGM were horrible.  I've logged a lot more miles since last summer and I kinda know what to expect, but I really don't want a BUST!  Positive thoughts, slow mile splits and great company will hopefully make the nerves go away!

So my main goal for today's run was to feel good.  My 20 milers for SGM  were so horrible.  Not enough water, fuel, hot weather, lack of experience, and poor pacing on my part.

So today, I just wanted to feel good - no matter the pace.

RAD, Karen and Chad met at the JRP.  I texted RAD last night and told her to bring her rain jacket.  Thankfully, we didn't need it.  The weather was absolutely perfect...I couldn't have asked for anything more!

We headed north first and climbed mountains (they called them hills, but I'm calling them mountains).  We saw a beautiful herd of deer.  I was definitely the caboose of the group today and it didn't hurt my ego.   I honestly didn't care about my pace today.  I just needed the mental confidence that I could finish this run.

We had wonderful conversations and I was so grateful for the company.  Today, RAD  was on fire.  She made the mountains and miles seem effortless.  I was so proud of her! Big things are coming her way.

We turned around after 6 miles.  Took a GU.  I totally messed up my Garmin today.  I kept forgetting to start it.  It totally ticked me off :)

Once we reached the parking lot, I refilled my water bottles, took off my rain jacket (lots of blue skies), took another GU, and headed off for another 8 miles.

We ran into a group of Army fellows doing a time trial.  They look pretty darn.  RAD decided to race an 11 year old scout.  We got a GREAT laugh!

Chad left a goodie bag for us and I will forever be grateful for those orange slices.  Manna from heaven.  Since my Garmin was all messed up, I had no idea how far we had gone.  Then suddenly, it was time to turn around.  Hooray!

Rachel and Chad took off for some speedy miles and I chatted with Karen.  She gave me some wonderful spiritual thoughts for the day.  Thanks Karen!

Around mile 18/19 my right hip started to hurt a bit like at SGM.  Since I've been super faithful with my hip exercises, I'm wondering if it might be hip bursitis again.  It it does it again after my next 20, I'm going to have to have it checked out.

Finally, we finished.  What a great sense of accomplishment! Though I was very slow, I felt a lot better than previous 20 milers.  I can worry about speed on the track.  This was a HUGE confidence booster for me.  Maybe I can finish Ogden in one piece. 

Thanks friends for a wonderful morning!

I stretched for a minute and headed home.  I picked up two 8 lbs of ice.

I took an ice bath and about froze.  Ate lunch at In and Out and spent the afternoon playing with cousins before they head back to CA.

**I think I ran about 3:15:00 - 9:45 pace

**Now that is has been several hours, my lower legs are very sore.  I've been wearing my compression socks all day.  I'm taking tomorrow and maybe Monday off.

Official rest day on my easy week.  My lower legs were quite sore on Saturday and Sunday and I really want to be smart.  I'd rather be a bit under-trained than injured.  Maybe I'm just craaaazzzzyyyy.....

I'm toying with the idea of running the SL half on Saturday.  It would be really nice to have a good, fast race under my belt before Ogden, but I don't want to be dumb.  I've got until Wednesday to decide.

I can't wait to read all the Boston reports!

58:58  AP:  9:49

10:27, 10:08, 9:55, 9:15, 9:41, 9:23

EASY recovery run.  I decided to run outside this morning.  It has been my first run in the dark all year.  I was a bit worried about the road construction in front of my street, but I brought my head lamp and took it really slow (hence the 10:27 first mile).

About mile 2, I had some MAJOR GI issues.  I was almost bush desperate.  But I made it to the rec center.  The front desk lady must have seen the look of despair on my face and waved me right in.  Thank you front desk lady.  Sweet relief.

I felt much better after that!  Still tried to keep the pace slow.  My lower legs are still achy.  Will they ever toughen up?  Still undecided about SL Half.

1:22:00

AP: 9:25

9:58, 9:52, 9:58, 9:55, 9:23, 9:02, 8:51, 9:03, 6:31

Rec Center Route

Dark and early this morning!  I decided not to wear my Ipod this morning.  I ALWAYS wear  my Ipod.  There were a lot of noisy birds and chickens out today.

The first 4 miles were definitely climbing a long slow hill.  I was breathing hard.  I took a GU and water at the turn around point.  Then I just enjoyed the downhill. 

2xLLL

foam roll and stretch

Legs are feeling better.

I have some friends who are baaaadddd influences!  They convinced me that I need to run the SL Half on Saturday.  So at 10:00pm (1 hour before registration closed) I registered and paid $90...ughhhhh....

So I'm taking today off and doing a slow 3 miles tomorrow.  This is the most spontaneous I've been about a race.  I'm getting WILD!!

3xLLL

Stretching and foam rolling

I happened to have a massage scheduled for tomorrow....hopefully that will help work out the rest of the kinks in my legs.

Running the Salt Lake Half Marathon was a last minute decision!  I was a bit nervous about doing it...my shins have been very sore and I was nervous about racing the Saturday before a big training week.  But I'm glad I did it and (as with every race) I learned a lot.

I got up at 4:25am, ate a peanut butter and honey sandwich, took my Immodium AD and headed to Salt Lake.  I met Rachel at Trax dark at 5:40am.  I saw some friends on Trax which is always fun!

I lost Rachel when we got off the train and headed to a POP line.  It was forever long and I knew I would be cutting it close making it to the start on time.  Rachel grabbed my arm (right when I was putting on my vaseline) and ran me to a really short POP line.  Talk about a great running friend!

Rachel took her "magic mouthwash".  Quite funny!

We had a few minutes before the gun was to go off, so we headed to the start to see all the elite!  It was awesome to finally meet Allie!  Andrea and Emily already had smoke coming out the back of their shoes!

AP:  8:28

Mile 1 - 8:20  My goal was a 1:50 (I ran a 1:55 at SG Half and 1:52 at Dogtown...so I thought that was a reasonable goal).  I found the 1:50 pacer.  Gun goes off and that pacer sprinted out of the starting area.  I was feeling frustrated with myself that I couldn't keep up.  I looked at my watch and it said I was running around an 7:30 ish mile(during that split second when I looked at my watch)...average pace for a 1:50 is 8:23.  That pacer was at least 100 yards ahead of me. 

Mile 2 - 8:27  I grabbed a quick water.  I was worried I was going out too fast.  My legs were a bit stiff.

Mile 3 - 8:16  Finally starting to warm up and felt like I was in the groove.  Never saw that stupid pacer again.

Mile 4 - 8:10  Still worried I had gone out too fast.

Mile 5 - 8:21  Feeling good

Mile 6 - 8:41  Took a GU and walked through the water station.  I got GU all over my hands and on my chin.  During training I always stop to take a GU...I need to practice taking a GU on the GO!  When I got through the water station, a little kid came running up behind me.  One of the other runner's asked him his age "11 1/2".  That totally ticks me off when "children" can beat me!  I did pass him later on though!

Mile 7 - 8:24 I was still feeling very good.

Mile 8 - 8:25  I tried not to look at my watch until mile 10 and now that I look at these splits, I super pleased at how consistent they are (minus the GU water stops).

Mile 9 - 8:29  Started thinking, I only have 1 more mile until another GU and water stop. 

Mile 10 - 8:27  Starting to get tired and just tried to hang on.  Trying to mentally prepare for the hill at mile 12.

Mile 11 - 8:42 Going through the park.  The water station came up sooner than I had expected and I quickly took my GU and water.  My stomach was starting to feel pukey.  I always seem to get pukey at the end of the race.  Uggghhhhh....

Mile 12 - 8:49  I was officially out of gas.  I started running next to this man and woman.  It appeared that he was pacing this lady.  He asked me for the distance and time off my watch.  Then proceeded to give this lady pep-talks.  I was in need of pep talks and hung with them.  My breathing, going up the hill, became very labored and my stomach was getting pukier by the  minute.  I'm SO frustrated with myself that I stopped and walked for 10 seconds.  WHY couldn't I have just run slower or just toughed it out.  I was able to catch back up the the man and lady.  State street seemed to take forever.  I couldn't see people turning and I was growing wearier by the minute. 

Mile 13 - 8:36, 1:04  I thought the finish line was at the Gateway, so when I turned off of State Street, I thought we still had a ways to go.  Then I saw the arch and looked at the distance on my watch and knew it really was the finish.  I started to speed up and pukes came on.  I just kept swallowing them down.  Ughhhh...

I grabbed some water and ran into my friend Janae.  She and her hubby are so darn fast! 

I have mixed feelings about the race.  For as many miles as I've been running, I feel like I should be able to go faster.  But I couldn't.  It frustrates me that I was starting to run out of gas at mile 10.  This confirms I need to do more speed work ON THE TRACK. AND I just need to run more miles.

Running certainly keeps you humble!

After I chatted with Smooth, Lowell and Rachel, I headed out to watch the winners of the marathon.  The police escort for Fritz was pretty darn cool!  While waiting for Allie to come, I ran into Jake and Andrea.  Talk about a darn to earth, friendly pair!  Allie looked great coming into the finish!

When I got home, we needed to go to my son's soccer game and clean out the basement (we are finishing our basement and everything had to be cleared out).  Stupid food storage.  I'm officially tired!

FIRST:  We made homemade ice cream tonight (more like soft serve).  INCREDIBLE!!!!  How can you go wrong when you use a pint of whole cream :)  First batch was orange creamsicle and the second batch was butterfinger!!  Yum!

I ran an EASY 3 recovery miles this morning outside - no TM running for the past week and a half.  This awesome weather is spoiling me!

I REALLY need to do some laundry and was forced to wear my ugliest running clothes ever.  My leprechaun green shirt (which were a size too big) and my "Get Bit" shorts from the  Dogtown Half marathon (which were a size too small).  Then I had on my reflective vest and headlamp.  Good thing it was dark!

Most of my soreness is gone.  I felt good on the run and am ready (mentally and physically) to get my last BIG mileage week before Ogden marathon - 47 miles (this will be the most miles I've ever run).

I did all my stretching and exercises outside on the driveway.  The newspaper delivery guy gave me a weird look (whether if it was for my *awesome* running outfit or stretching on the driveway at 5:30am...I'm not sure).

2xLLL

2xplanks

foam roll and stretch

So I had a really hard parenting moment today.  There was a class spelling bee and my son was eliminated during the first round.  Spelling is by far the hardest subject for him.  He is an excellent reader and super at math, but just doesn't like to practice spelling words.  So we did practice his *spelling bee* words, but probably not as much as we could have.

I happen to be in the classroom working on a project for the teacher.  He was eliminated during the first round.  I could tell he was heart-broken.  I saw the lip quiver and the pinching his eyes to hold back tears.  As much as I wanted to scoop him up, I knew it wasn't appropriate timing.

It was time for me to head to my daughters classroom.  The teacher excused him to use the restroom and to get a drink so he could compose himself.  I met him in the hallway.  We talked about how I have never won a race.  But I still practice every day.  AND I still love running even though I don't win.  We talked about all the *good* things he does. 

I was heartbroken to see him fail.  But we can't win or be the shining star every time.  And I felt guilty that I didn't work more with him on the words.  I guess today was a learning experience for both of us.    Sigh......

1:32:58

AP:  9:23

9:30, 9:40, 9:32, 9:25, 9:14, 9:04, 9:03, 9:03, 9:05, 8:47, :52

It never fails on my mid-week long runs, I don't sleep well.  So goes last night.  I was afraid I was going to miss my alarm.  I was WIDE awake at 4:15am.  It was a beautiful morning outside. 

I ran 5 miles up the rec center loop.  Surprisingly, I felt super.  I went up those few hilly miles  much faster than I normally do.  I wasn't breathing hard and it felt effortless.  I'm a bit worried I did this run too fast. (maybe I shouldn't do my speed workout tomorrow???)

I took a GU at mile 5 and charged back down the hills.  It was weird....I would run through pockets of really warm air, then instantly it would be cooler again.  The only bad part about the run today was the mouse that ran in front of me...ewwwwwww!

Stretch and foam roll

Hope to do some planks and LLL later this evening.

I just read Adam Goucher's blog (Kara Goucher's husband) entitled "Road to London".  After reading her training efforts, I feel like a slacker :)

1.6 mile warm up

8x400 ON THE TRACK (It has been 2 years since I've done a speed workout on the track and it is a bit intimidating.  Though I was the only one there, it was 5:00am and dark...I still felt sick to my stomach.)  But I survived and once I started it went by fast. 

200 recovery

1:45

1:40

1:38

1:41

1:38

1:38

1:38

1:36

My legs felt very good during the speed session and I was pleased with the consistency of the times (except for the first one....had to figure out my pacing).  It was my breathing that was going crazy.  Obviously, I need to speed to spend some quality time on the track.  Build up my VO2.   I've run 8x400's on the TM just in the last little while, but putting out the effort (versus the TM *making* you run that fast) is so very different.

I ran 2.5 laps on the grass around the track and then ran home for a total of 6 miles.  Rest day tomorrow.

1 measly set of LLL and planks on my front lawn (too hot in the house).

Thursday has traditionally been my sleeping in and rest day.  Hubby goes to the temple in the morning and I am in desperate need of SLEEP!  

I've been in the market for a personal trainer for awhile.  Though I found many who were qualified, they were way out of range for my budget.  I feel like having a personal trainer is a total luxury.  Definitely a want and not a need. 

I finally found someone who I think is *it*!  She comes to my house for a 30 minutes/once a week and her price is right.  I have to be warmed up before she comes and I stretch on my own after she leaves.  She ran collegiate track and field.  So she understands running and knows I don't want HUGE muscles. 

I was able to sleep in some this morning (6:15am is way better than 4:30am!!!).  While walking from my front door to my family room she was already giving me instructions.  There was no fooling around. 

I realize my muscles were weaksauce within the first set of circuits.  The "one arm on a weighted ball and one arm on the ground" pushups I thought were going to put me to an early grave.  I think she is going to make me do them every time since my arms are so weak. 

I was sweating and breathing hard the whole time.  When my 30 minutes were up, she quickly ran out the door.  I appreciate her speediness.

I'm really excited about this.  I'm not very motivated to weight lift.  If I get my running it, then I feel like I've worked out and always sluff off lifting.  BUT I know I need to and it will make me a better runner. 

I can't remember anything we did(except those pushups)...she was going fast.  But I know that I am sore all over. 

Farmhill road loop - AP 10mm

Slow and easy 6 mile run outside.  Sometimes I think the slow and easy can be just as hard as *hard* days.  If I wanted to go faster, I'm not sure I could of.  

I picked up my race packet for the Thanksgiving Point Half tomorrow.  Though I'm not racing it, I'm excited to run through the TP gardens.  Tulips are my favorite!  I even made my hubby take me on a trip to the Skagit County (Washington) to see their tulip fields/festival a few years ago.

I'm heading off to bed to take a nap.  Gotta rest up for 22 miles in the morning!

22 miles

3:33:00 - AP:  9:42

9:21, 9:32, 9:36, 9:46, 9:03, 9:12, 9:12, 9:34, 10:17, 9:46, 9:54, 9:36, 9:58, 9:27, 9:54, 10:16, 9:05, 10:15, 10:23, 10:10, 9:43, 9:22

 First AND foremost, I'm so grateful for this blog!  I've met so many wonderful people and consider everyone friends.  Way to represent today!

I signed up to the the Thanksgiving Point Half Marathon last year and was unable to run it.  I was able to defer it to this year.  I needed to do 22 miles, so I just enjoyed the scenery and didn't worry about racing!  My main goal was to feel good and not worry about time (obviously, I did...those are some slow splits :)  ).

I met RAD, Catherine, Smooth, Karen and Lowell around 6:00am to get a few miles before the race.  I was freezing ALL morning long, so I was a bit overdressed (the weather was really perfect...a bit on the cool side!!!!!).  We were able to get 4 miles in.  I took off one of my layers and headed to the POP before heading over to the start.

This was a very organized and fun race!  Good music and energy at the start!  I hung back at the start...I was a bit nervous about starting off too fast.  RAD and Catherine took off like a flash.  I knew I wouldn't see them until the end :)  Way to run speedy times ladies!!!!!

I caught up to Karen and Smooth and we had the MOST glorious run.  I was so grateful for their conversation and company.  We talked about everything from chicken coops to how this was a fun run, but would have been horrible to *race*.  Lots of crazy twists and turns, ups and downs, tunnels, dirt, bricks and everything in between. 

The aid stations were frequent and well stocked.  Hooray!  Around mile 4, I saw an old running friend (Sarah) and her boyfriend.  We ran with them for several miles!  It was so wonderful to catch up and laugh about old runs together!  It made the time go by SO fast and I didn't notice the hills as much!!

I took GU's at mile 8, 14 and 18.  No GI issues today!  About a half mile from the finish, Sarah took off to finish strong.  I finished the race around 2:06.  So slow, but I felt SO wonderful.  I've never felt so great on a long run before!  I kept thinking I was going to blow up.

I quickly changed my shirt, grabbed some water and went off to find everyone to finish the final 5.  RAD, Karen, Smooth (for part of the way) and I rehashed the race.  I still couldn't believe how wonderful my legs were feeling.  I could have easily run more miles.  I was afraid to verbalize my good fortune for the day...fearing it would quickly disappear! 

Finally, we finished and headed over to the awards.  It was fun to catch up with all the FRB bloggers (RAD, Smooth, Andrea, Jake, Lily, Melody, Jun and his buddy, etc).  So many of them placed...HOORAY!

I couldn't stay long to mingle.  I was able to make it home in time for the last half of the soccer game and 1 (out of 2) gymnastics meets.  Thanks hubby for supporting me today!

I feel so much more confident going into Ogden.  My two 20 milers for SGM were so horrific and the Ogden 20's were complete opposite. I'm not sure that I will run a faster time, but my goal is to feel better during the race (which will hopefully lead to a better time). 

Thanks friends for a wonderful morning!

Official rest day after the long run on Saturday.  I wanted to be smart about recovery.  I even got a massage.  I need one every week. 

I have ZERO soreness after the long run.  I'm very surprised at how good I feel.