Every Run is a Great Run!

Ran 4.3 nice and easy with the lovely cavewoman Kimi. Looks like we survived the Dirty Dash 10K in one piece. A few aches in some muscles I don't usually use like my hay bale hurdling muscles but other than that I feel great. Kim was feeling a little sluggish at first but was feeling good by the end.

9:38/132

Later ran at work just before lunch and got in just over 4 in the sun including 6-min barefoot on the grass. Nice to see my HR dropping lately on these runs!

8:10/152

Ran 5 this morning with Kim on another nice unseasonably warm morning. Also did a few strides and picked it up the last mile.

Later at work ran 4 more in the sun. Almost identical run as yesterday but without any barefoot stuff. A bit warm but enjoyable.

8:10/153

Nice 4.3 mile taper run in the AM with Kim. Ran into Steve K and he joined us for a while and we had a good chat. Kim's back has been bugging her lately at night but during the run everything was clicking. Getting excited for the weekend!  Hopefully the heat won't do us all in.

9:25/137

Later went to the gym for 30-min various XT stuff. Then finished with 7 minutes barefoot running on the grass.

Taper/non-run day for most SGM folks today including Kim but I've been feeling real good lately and won't be killing myself Saturday, so I decided to run a short 3-miler this morning. Started into the canyon wind which tends to make a person angry, which made me pick up the pace and then turning around with the tailwind it feels so good you have to go even faster. So it turned into a MP progression run and it felt real good.

Don't have my watch handy and can't remember exact splits but it was something like 7:40, 7:10, 6:58.

Best of luck to all the SGM runners!!!!!

7:15/165

Third time is the charm! Had a great time today pacing Kim to her first sub-4 marathon in 3 attempts, overcoming some nasty hurdles like record heat and 4 "extreme" potty stops as Kim was fighthing extreme GI stress through much of the race. We're thinking there is a good chance she got Giardia last week from all the mud we ate at the Dirty Dash 10K. So Kim has been calling today Giardia PR-dia.

Not sure on official time but somewhere around 3:58. With the heat factor and spending 5 minutes at least in porta-potties and bushes I think this is probably worth a 3:50 effort for Kim.

My buddy Terry (old)Bean did just what he said and ran a sub-3:20 around 3:18 on very little training. We've had a great time at the condo this weekend with Terry and his family. Not sure I'm quite ready to head home tomorrow.

Nice thing about the pacing is that I'm feeling great and maybe only slightly more tired/sore than on our 20-miler training runs. Even so I think I'll take a reduced mileage week next week as I've had a long string of 45-50 mile weeks without a break and I could use the rest.

Good to see lots of friends today, not a lot of PR's with the heat but some very solid efforts. Good job everybody!