Winning Back What I Lost

1230PM: Short run through Warm Springs area during my lunch hour.  I really needed some extra sleep this morning.  I'll try to get another short one in tonight and get back to my regular morning routine tomorrow.  Legs still feeling kinda dead and developing some soreness in the hips and groin.  Don't know whether it is from all the running on concrete surface or whether I'm just out of alignment.  I'll visit the chiro tomorrow and find out. 

9PM:  Slow and easy 3+ miles after dinner. 

610AM:  Tempo Run: 1M warm; 1M @ 7:54 (took me awhile to get up to tempo pace); 6M @ goal marathon pace (7:29); cool.  Finally feel like I've regained the fitness level I had last fall.  I think I have the turnover and speed I need for SGM.  The final four weeks will be devoted to increasing my endurance level w/ some fast finish long runs- including two 20 milers (Sat and 2 weeks from Sat). 

630AM: Took my truck over to the mechanic and ran home this morning; progressive run that started @ 840/mi pace and ended with the last half mile @ marathon goal pace (7:30/mi).

930AM:  20 miler on the greenbelt.  My wife promised to be home by 7am from her hike up Table Rock w/ her girlfriends and ended up returning @ 9am.  That meant I'd be running in the heat.  Temps were well into the 80's by the time I finished but still able run the second 10 faster than the first 10.  8:29/mi pace overall.  I didn't bring any water or gels.  I relied on the drinking fountains along the GB for hydration which probably wasn't enough.  I was a bit nauseous the last 5 miles and eventually dry heaved around mile 17.  I'm getting used to that drill by now.

11am: 10 mile easy, recovery run on Labor/BSU v. Va Tech Game Day.  If you do 10 miles on a holiday do you get time and a half? 

A little nervous about the Broncos playing tight in the first quarter or so.  After that, I think they'll be fine.  Expectations are running uncomfortably high here in the Treasure Valley.  It's getting a little silly, really.  Go Broncos!!

6AM: Not much sleep after getting home late and browsing the chat boards following BSU's win v. Va Tech.  Ran the same course as yesterday about a couple of minutes faster.  Right hip is bothering me.  Feels like a sciatic nerve problem.  Need to stretch it out good tonight. 8:19/mi pace overall, 8:05 over last 4+ miles. 

9PM:  A short, easy run b4 bed.  Did a half dozen quick strides to warm the legs up for tomorrow's long tempo run.  Slept in this morning b/c I needed it.  Right hip still sore.  Stretching has taken the edge off but its still kinda tight.  I'll roll it out good and hope its better tomorrow.

630AM:  Woke up late again.  I was supposed to do a long tempo run but settled for a shorter progressive run.  Started @ 9:00/mi and finished @ 8:03/mi. 

1230PM:  Lunchtime run in the Morris Hill area (4.81 mi).  Started slow (9:00/mi uphill) and finished fast (7:35/mi downhill). 

6AM:  Cold morning w/ temps in the mid 40's.  Good tempo run: 1M warm, 8M @ 7:28/mi; cool.  This will be my last longish tempo run before race day.  I have some speedwork scheduled for next week and a couple of shorter tempo runs @ 15 secs/mi faster than goal race pace during my 2 week taper. 

9AM:  Long run on Greenbelt.  Out and back from Glenwood Bridge.  Really strong run that I was able to finish off miles 15 and 16 @ 7:50/mi and then a cooldown.  8:20/mi pace overall.  One more long run next Saturday (20 mi.) and then its time to start the taper.  Hallelujah!

6am: Didn't get out yesterday.  Spent ALL day in Portland in meetings and didn't get back to Boise until 10pm.  Easy run.  Hips and knees didn't get loose until halfway into the run.  Finished with some decent miles @ current MP.  8:33/mi overall. 

6AM:  Another easy run.  Tried another route to break up the monotony.  It was a fortuitous decision because there happened to be a strategically placed POP that rescued me from unspeakable agony.  Sometimes the planets just seem to align.  You don't question it, you just accept it and give thanks.

615AM:  Speedwork on the MVHS track; 2M warmup to the track then 1M @ 6:37; half mile jog; 1M @ 6:41; half mile jog; 1M @ 6:30; half mile jog; .5M in 3:13; cooldown.  Highlight of the morning- I didn't puke. 

615AM:  Slow, easy run.  Legs were heavy and stiff after yesterday's speedwork.  Also, the difference in wt. between my tempo/speedwork/racing shoes and my cushioned trainers is significant.  I can't help but think that some of the sliggishness that I often feel when running in my Wave Riders and/or DS Trainers is associated with how much heavier they are than my other shoes.  Scheduled for my last 20 miler tomorrow but my wife will be out of town.  Should be able to get out early Sunday morning. 

7AM:  A day late due to my wife's schedule but I finished off my long runs with a nice 20 miler.  Tried to work in a few hills but settled upon an out and back run from Ann Morrisson Park to just short of Lucky Peak Dam.  The first half is a gradual uphill climb w/ a strong headwind once you pass Barber Park.  Kept it even paced during the first half @ around 8:35/mi and picked it up w/ some faster miles on the way back.  Overall pace = 8:24/mi.  Slowed down the last 3 miles due to a toenail that was digging into an adjacent toe.  Bled right through my shoe.  Time to trim the nails and start the taper. 

9PM:  Easy run.  Legs felt great but kept the pace comfortable and concentrated on form.  Returned home just in time to see Garrett Hartley throw a frisbee...errrrr....kick a game winning field goal as time expired. It looked like a Phil Niekro knuckler.  I thought for sure that thing was blocked. 

9AM:  Travel day yesterday so I didn't get out.  Stayed in Pocatello last night.  Ran an out and back from the hotel off Pocatello Cr. Rd.  Lots of good hills in this area.  Kept the pace comfortable and easy.  8:29/mi pace overall.  Travelling to St. Anthony later today and back home tomorrow.

7AM:  Idaho Falls, ID-  Quick run before we leave town and head back to Boise.  Ran the Greenbelt around the Snake River from my hotel across the river from the IF LDS Temple. Very scenic.  Saw a couple of fish rising and wished I brought my flyrod.  8:22/mi pace overall. 

930PM:  Short tempo run; 1m warmup; 5m @ 7:26/mi pace; cooldown.  I ate a bunch of peanut M&M's before heading which probably wasn't the greatest idea.  Felt a little nauseous but my legs felt strong.  Again, concentrated on good form w/ greater range of motion in what I call the "backswing" and a strong push-off. 

Probably no workout tomorrow.  Getting up early to head down to Bronco Stadium for College Gameday followed by the home opener v. the Oregon State Beavers.  Gonna be rockin' in Boise tomorrow.  With CGD present, probably be louder than last year's home opener v. the Ducks.

830PM:  Short, easy run to keep the legs from drying up.  Debating whether to get a massage tomorrow given that the race is on Saturday.  Sometimes a massage leaves me sore for about a week before I feel better.  Another short easy run tomorrow then a short tempo on Wednesday and I'll be done until race day.

1230PM:  Short tempo run on the GB to keep sharp: 1M warm; 4M @ 7:30/mi; 1M cool.  I've got a bit of the crud my kids have been fighting off for the past week.  Not really sick but a bit congested and fatigued.  I'm hoping the dry high-desert air in St. George clears it up.  What am I talking about?  Boise IS the high desert. 

Short, easy run tomorrow morning to stay loose and then off to Salt Lake tomorrow night and St. George on Friday. 

640AM:  Last run; 4+ miles slow and easy.  Little nervous right now about the weather (hot) and my inability to drop weight.  FWIW, I feel like my training is as good as its ever been.  Last year I just focused on base mileage but this summer I feel like I got in some good tempo runs and speedwork. But I never got my diet in order and consequently I wasn't able to drop some lbs to lessen the stress of so much downhill running and increase my speed.  

That said, I'm definitely in much better shape than I was in May when I ran the Great Potato Marathon on a flat course and pretty much tanked after 19 or 20 miles.  We'll see just how much better shape in a couple of days.  If I can survive Veyo Hill on pace or no more than a minute off pace then I think I'll have a decent shot.  I like how the SGM course gives you some nice downhill miles at the end when you need it most.  I know I'll be tired by then but its preferable to TOU and Ogden which flatten out during the finishing miles.  Psychologically, I almost felt like I was running uphill at the end of those races if only because I was coming off the downhill and suddenly had to generate more of my own momentum when I was at the height of my fatigue.