BACK TO WORK

AM MLK day.  Chad, mark and I ran the bloomington loop from the man o war trail head.  With Mark there we picked it up to around 7:15 a mile for the 3 around the loop.  After he broke off and went home, we headed up the river trail and scaled it back to 7:45.  We turned around just before the dixie center bridge and head back to the cars.  My IT felt tons better today.

I just took care of some odds & ends around the house and then laur and I headed over to spend a little money @ hoopers shop.  He was helpful with getting me some new shoes.  I still am having withdrawls from not being able to get Bostons any more.  I got some new pearls and will have to try them out on my run tomorrow.

PM Laurie and I went to the track so she could get in her threshold 4s, and I did some cruise intervals. 

Warm up

mile 1-6:48

mile 2-6:44

mile 3-6:52

cool down

Now it is ice on the ITband and get ready for work tomorrow.

PM Chad and I ran speed work on the track while the track kids did their thing. 

800 warm up

800 @ 3:01

800 @ 2:58

800 @ 2:57

800 @ 2:54

I then ran three fours with mark.

400 @ 68 m=68

400 @ 70 m=68

400 @ 76 m=67

800 cool down

I was feeling it by the last one, and since it was supposed to be speedwork and I had climbed out of my zone I was done.  

PM  I was feeling like crap today.  I might be getting sick.  Anyway, I took a two hour nap after school and went to the basketball games @ DHHS. 

I felt guilty not getting in my miles, but I am glad I didn't run today.  I have been rolling on the IT band every day this week and it is really feeling better.  Chad wants to run out with the group on the painters half marathon.  I think I will run with them, but drop back if it gets too quick. I want to try to save for the six tunnels coming in March.

PM  It is raining like crazy.  We didn't have track today because it was too cold and rainy.  I took kire to guitar today at santa clara and then back for another freshman girls game.  They aren't great, but I want to support laur.

Took Saucy to dance and while I waited for her, I went into WC rec center to run on the treadmill.  Ryan shaum came in a little after I got started, so I talked with him a bit. Then Rich Ott came in, so we talked about the DHHS/HHS game last night while I was getting ready for the fast part of my tempo run. 

10 min warm up

mile 1-6:35

mile 2-6:32

mile 3-6:24

12 minute cool down.

AM I decided to crash the half with chad today.  I actually got up really late to run it, because it was so cold and didn't want to get out of bed.  Laurie was in SLC with Suzy's v-ball tourney, so I slept in until 8:30AM.  I jumped up ate a bow of cereal and went out the door.  I got down to the starting line @ 8:56AM but didn't see Chad, Jeff, or Mark.  I walked up the course about 1/10, so I wouldn't get in anyones way.  I felt pretty guilty crashing the race actually.

Mile 1-7:34  Looking around for chad and wondering if he may have passed while I was waiting up the course.

Mile 2-7:26 Thinking about the fact that I need to get back to take Kire to his b-ball game by 10:45AM and wondering if I should just go to the man o war trail head and turn around.  Said hello to Mark.  He had gotten in at the front of the race.

Mile 3-7:11 I saw Ron up ahead and wanted to go say hello to him.

Mile 4-7:12 Realized I was feeling really good and wished I hadn't been messing around the 1st two miles.  Decided to run out.

Mile 5-7:43 Heard someone call my name and realized it was chad catching me.  I slowed a bit to wait for him, and while I was waiting saw Bruin.  He was doing quite well up the tough part of the course. 

MIle 6-7:12 after chad caught me, I decided to go pace Bruin for a bit, so I run up with him for a mile.

Mile 7-7:35 Decided to hang back with chad, since I had waited for him and we had really set up to run as a training run anyway.

Mile 8-7:29 Started to feel a little twing in the IT band at the bloomington loop, and it may be psychological but when I speed up a bit it is not as bad.  It was time to run on my own.

Mile 9-7:23 Still feeling good.

MIle 10-7:07

MIle 11-7:08

Mile 12-7:08

Mile 13-6:36  I wanted to push the last mile and get under the 7:08 that I had posted the 2 previous miles. 

Total: 1:34:49

I just went 13 as I jumped in up the course.  The race was great.  It gave me a ton of confidence for March 6.  I am going to go out for a sub 1:32 mark and see what happens.

PM bike a little with Sauce and Kire.