Denouement

Ran easy but long with Tom this morning.  I was a little concerned about meeting him for an easy run, that perhaps he or I or both would push the pace, but we averaged 8:38 by my watch so that was just right.  I wanted to go 10 miles this morning but took us out a little too long, and I got home 12 minutes late for my husband :(

My legs feel a little banged up, but I don't think its the race but the hard training, at least hard for my body, compared to what I was doing 1/2 a year ago.  I just hope I don't get injured before St. George.  This will be my last week of high mileage.

Went with "Coach's" advice and did a four mile tempo today instead of intervals.  I met Tom at his house.  We warmed up for 2.1 in 18:04, then started into our tempo.  The problem with doing the tempo at marathon pace is, what the heck is my marathon pace.  We decided that 7:05 would be about right.  But then in my heart of hearts I knew that would feel awfully slow, at least from a tempo perspective.

Four mile tempo

1 - 6:56

2 - 6:59

3 - 6:51

4 - 6:45

I compare this to my attempted tempo run in early August where I ran one 7:02 and then couldn't keep the pace and bagged the tempo at 1.5 miles, and I feel good about my progress.  It always helps to have a running partner.  When I run alone its all too easy to end a tempo run early.  I appreciate Tom's willingness to tag along.

We finished out the workout with 10.57 in 1:24:15, or 7:58 pace.  My first ten mile run in less than 8 minute pace average (excepting races, of course).

My legs feel much better.  I'll be doing an uphill tempo on Thursday which will be the next hard workout. 

Asics (10)

Ran easy today, except for about a mile with the fast ladies when I found them.  That mile was just under 8 minute pace and they were speeding up, so I pulled up and ran alone.  Ran around the SF golf course and boy was that windy.  I also got carried away for 1/2 mile when Going the Distance by Cake came on.  That is a great song to download if you are looking for more good running songs.  It's hard work to run slow with that song.   But I was mostly 8:30 or slower, averaged 8:26.

I just got out my shrink wrap so that I don't have to choose between typing with two hands and icing my knee.  It is official that my knee is bothering me.  It is not severe or even painful when I run, but there is a slight pain occasionally on both sides of my left knee cap, but more pronounced on the outside.  I can feel it most often when I go up and down stairs.  I have felt it occasionally for a couple of weeks, but more consistently for the past five days or so.  I am not very injury prone, so I don't know what it is.  Its good this will be my last week of high mileage.

Up and down Payson Canyon.

Ran with fast guys for the first four miles.  Then struggled through the hardest uphill alone.

1 - 8:45, slower than last time did a tempo up, but it was good to have a slower pace because it allowed me to warm up.

2 - 8:00

3 - 7:44

4 - 7:56

5 - 8:31

.37 - 3:20, 9:05 pace, not so great, I guess the middle miles got me

Overall up 44:18, best for the year by 48 seconds.

I took it easy coming down to prevent my little pains from becoming big pains.

1 - 7:29

2 - 7:19

3 - 7:29

4 - 7:24

5 - 7:34

and then there was a partial mile that didn't get timed right

Overall, I think the run went well, though I didn't do as well on the last 1.4 up than I wanted.

Asics (22)

8:48 ave pace.  I felt low on energy.  My left knee bothered me more than it has in the past, but still not the point of pain when the foot strikes the pavement, but it might be making it harder for turn over.  My lungs felt kind of clogged too, though I am not aware of any smog or bad air advisories.  Hmmm.  Better luck tomorrow.

Mizuno (8)

Did my last long run!  It actually felt good.  Kind of dogged it up Harry's Hill, but I ran with an overall strong pace, 8:17 ave, which is 10 sec/mile faster than my 21 miler two weeks ago.  We were conversational pace the whole time unless there were hills, then it dropped off.

I took shot blocks which I liked more than gu (2 at mile 7, 1 at mile 9, 2 at mile 12, 1 at mile 15, then I took 2/3 of a gu at mile 18.7).  The only downside is that the shot blocs I took didn't have caffiene.  I will look for some of those for the marathon. 

I am looking forward to tapering!  Next week I will be doing 15 miles or so on Saturday, with 3 miles being a 5K after a hefty 10 mile warm up.  Please give me advice about whether racing the 5k could hurt my marathon or whether I should do it at 10K pace or marathon. 

Asics (44)