Denouement

Ran 6 miles with MacK and about 4 with Clay.  My right shin was tight to start but felt better after stretching.  My pain under my knee was much better on Sunday and I can only feel it today when stretching.

 ave pace 8:22

weight 125 (oh dear, time to tighten up)

Dr. Brady yesterday said my sub-knee pain is probably from too quick of a start on Saturday and advised me to start walking then start my runs always slow to warm up.  Is that a sign of being old or what?  This is the advice that James gave me a year ago and I laughed at it.  So I started slow today.

 ave pace 7:47

weight 124

Woke up before alarm - good - no snow.  The weather so far has been highly cooperate for my training.  

I met TylerS and Steve K.  The plan was 10 mile tempo.  We started with the hardest miles (about mile 1.5- mile 4 of the SF half), then some downhill, then some flatish miles at the end.  The first three miles were by far the hardest for me.  I felt like Tyler and I took turns being the strong one.  I know I for sure threw some surges in there when I was feeling good, and I tucked in behind when I wasn't.  It's just an easy way to stay on target pace-wise.   Splits (6:38, 6:31, 6:36, 6:11, 6:10, 6:19, 6:20, 6:21, 6:17, 6:18), 1:03:46 for whole tempo, or 6:22.6 ave.  This was a hilly course, and the splits show that, and there was a net uphill of about 50 feet over the whole tempo.  It was a good workout. 

Thanks so much, Tyler and Steve for meeting me.  It's so much easier and more enjoyable with company.

ave pace 7:12

weight 123

Slept in, but felt yucky when I woke up (sore throat), but felt better after some time.

Legs felt heavy at the start, then felt good in the middle, then upper right calf hurt for the last 4 miles.  That's not good.

ave pace 7:58

Ran 2, then met with MacK for 6, then 2 more on my own.  calf felt much better.  Off to work early.

ave pace 8:06

weight 123

Josse worked on my right calf yesterday, the top of which hurt on my Thursday run and has been twingy since.  She did deep tissue massage and scraping.  I harassed her about not having bruised before, so she favored me with some nice bruising on my calf and upper ham.  Thanks babe!  I actually told her, "can you stop now?' it hurt so bad at one point.  My legs felt fine today.

Couldn't sleep last night!  And such a funky tummy! Note to self:  5 egg rolls don't make a good dinner, even if prepared in a lowfat, baked in oven way (stomach felt funky since last night).  Tyler and I were planning on 2x5 mile tempo, but he had to finish early, so he would only get in one of them, then we started late, so we could only do 4 miles.  Ali was with us and a new guy Travis.  Ali ran with us for about 1/2 mile of the tempo and the 9.5 miles before.  I felt semi-nauseous for most of my run.  We started our tempo after about 9.5. I said I wanted it to be more like tinnman tempo (so like 6:45) to start and see if my stomach would cooperate.  We started at osbornes and the first mile has some pretty good climb.  THen the rest was a mixture of downhill and flat (6:47,6:13, 6:05, 5:54), 6:15 ave pace.  Tyler was with me until the last mile and did that mile 2-3 sec faster.  I think we were both hungry for a sub-6 mile.  He was just hungrier.  I didn't want to do the next set without him since I wasn't feeling hot and I knew it'd be slower without him and liked ending on the 5:54 high.  I went back after the tempo with Travis to look for Ali but never found her.  The last .5 mile my right foot started hurting.  Time to jump in the ice bath.

weight 122