Met Josse, Tyler and Kellie, and their couple friends at the finish of Hobble Creek. We drove up to mile 7 then ran up to the race start. Potty, gu, water, stretch break. Then we did some speed on the way down. Tyler and I were speeding together, Josse had a different speed workout planned, and Kellie and her friends were just running long. The plan was 4 miles marathon pace, 1 mile tempo (so gear shift), then break, then 4 miles marathon pace, 1 mile tempo pace. We did it! First set: not sure on first mile split, probably 6:20, 6:22, 6:05, 5:57, 5:32. The first set is mainly to just get you tired for the second set. After our first 5 mile set we turned around and cheered Josse and
caught up with Kellie, then ran with her to mile mark 6 (we got water
and I had a second gu at the cherry campground at 5.5 down). Second set: 6:12, 6:08, 6:05, 6:20, 6:00. All miles were by marker except the first mile, but the net of the first two miles (12:20) is accurate. Also we never found the mile 11 marker, but I think we went a little long, since my watch tends to mark these miles longer than the road markers from the race. We shed our long sleeves and gloves one mile into the second 5 mile set. The last mile is mile 11 of the race, a yucky mile with a short steep hill. Tyler was stronger than me on the uphill, but I was able to kick at the end and finally put some heat on him, after 9.5 miles of him putting heat on me. After the second set, we ran back to Kellie, she said Josse had gone
uphill to the water stop and I was so thirsty but didn't want a 24
miler so I kept on the course. So Josse was alone for much of the
downhill :( . We had about 3 miles of cool down, 2.5 with Kellie, she
was cranking out sub 8:00 miles and I was having a hard time keeping
up. My legs felt like they were ready to fall off. Tyler is in great shape. He was more relaxed and in control during our tempo sessions, even conversational, though he stopped talking after awhile when I wouldn't respond back. Yea! fourth and last 85 mile week! I have been able to meet all my major goals for my training cycle for St. George. I feel really blessed, mixed with a sense of survivors guilt since I have seen running buddies sidelined with injuries in their own pursuit of marathon improvement. This season is a gift from God, and I don't know if He'll allow me to continue, but I am grateful for this period. The actual marathon has risks and variables, so I don't know what St. G will bring, but the training cycle has been what I hoped for. Thank you all my fellow bloggers for your advice, training support (esp. Sasha, Ted, Jeff, James and Adam who have paced me through speed), motivation, inspiration, and vicarious experience. Oh yeah, and for putting up with me in general.
weight 120 ice bath
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 484.79, Asics Stratus 2.1 (Purple) 109.41, Mizuno WaveRider (aqua) 81.14
| 
