Cold Outside

Baby It's Cold Outside.  Really cold.  Really, really cold.  Four weeks ago I ran a trail marathon in shorts.  Tomorrow I have a 5K and I will be lucky if the temperature hits positive numbers.  I googled "Is it safe to run in the cold".  After reading several articles I concluded it is safe if you wear proper clothing and don't go too fast.  I am planning to run.  I will re-access in the morning.

Too much food.

We went to a party last night.  We have another party tonight.  Too much food.  I need to get back to my regular eating patterns.  Today we did some shopping and I exercised indoors.

Warmer

Today Jim and I did a 5 mile easy run.  It was 25 degrees which felt warm.  I guess temperature is all relative.  We ran the trail from Sherman Beach.  I let Jim set the pace.  We took a couple of walk breaks and still came in just over a 10 minute pace.  Jim is ready for the New Year's Day 5K.

At lunch we were talking about all the miles and hard workouts I put in last year.  Jim suggested that I run races for fun this year.  That is easier said than done.  Once I pin a race number on and line up it's hard to run for fun.  I enjoy the challenge of the workouts.  I need to find a happy medium to stay healthy.

Jim went to Dr. Lauren yesterday because his back has been bothering him.  She told him to foam roll before and after runs.  He remembered this as we started the run today.  We did do our myrtle exercised.

Cold outside

Today we took Dexter for a walk in the subdivision.  He likes to see his old friends.  Jim and I noticed our legs were sore when walking down hill.  Yesterday's hill workout did not hurt at the time but we could feel it today.

Running in the cold

Today it was ten degrees when I ran.  I wore layers and was quite comfortable except my face was frozen.  By the end I couldn't talk.  Jim went with me.  We did a hill workout in the subdivision because it was one of those days we didn't want to be far from a bathroom.  We did a one mile warm up then four time down and up the hill then a cool down for a total of five miles. 

Wimping Out

Today my plan was to run an easy four miles.  It was cold.  When I looked at the temperature in the afternoon it was 10 degrees with wind chill in the single digits.  I had a little bit of a headache so I decided to hit my Nordic Track in the house.  I spent 40 minutes on the Nordic Track, did the Myrtle routine, some arm weights and planks.  I was a wimp and stayed inside.

Running in the Snow

Today Jim and I ran in the subdivision.  It was snowing and it was beautiful.  Jim is still trying to gain strength and endurance so we did a walk run.  I love running in the snow.  It is so much better than running in the rain.

Long Run in Two Parts (burping pizza)

I moved the 11 mile long run to today because I have a busy day Christmas Eve.  Jim went with me.  TJ and Pat are in town.  We took them to their favorite pizza place for lunch.  Then we did some shopping and came home to run.  Our lunch had a couple hours to settle.

We went to Sherman Beach.  After a few miles Jim decided he had too much pizza to run 11 miles.  He told me he forgot we were running and ate too much.  We talked about running all morning.  Put a pizza in front of a man and he forgets.  He told me that he would walk home then I could finish the run and drive home.  I told him that I didn't want him walking on St. Paul. I went home with him and finished the run in the subdivision.  Jim did great running.  He is still building his base. 

The run felt good.  My second half was better than my first half.  I did burp pizza the entire run.

The longest night

Today is the winter solstice.  That means it is the longest night.  It is also the shortest day.   From here forward we get more daylight every day.  That means more time to run in the daylight.  Yippee.

Today my Runner's World Magazine came.  The cover article was "Your Best Year Ever".  I thought last year was my best year every.  It will be amazing to have another best year ever in 2019.

Tempo Workout

I have a new plan to get ready for the Frozen Feet half.  The plan called for a tempo run today: one mile warm up, 2 miles tempo, 1 mile cool down.  I ran the subdivision at lunch.  The first mile was nice and slow 11:57 pace.  Then my tempo miles were 8:40 and 8:21.  The cool down was 9:24 which had down hill to make it easier.  I like getting back to having a plan and having a work out.  It feels good to push a little harder.

Jim had a luncheon with a group of friends so did not run.

Easy Run with Jim

Today at lunch Jim and I went for an easy run on the trail.  It was supposed to be 4 miles but it ended up a little longer because we needed to run to the bathroom.  I did some strides the last mile because I felt like it, then I turned around and found Jim.  Jim is still building strength and endurance.

Last spring I was working on arm strength so I could do shot put at the senior Olympics.  Since then I have neglected my arms.  Yesterday I picked up my 10 pound weights for some arm curls.  They felt like they weighed 100 pounds.  I need to remember that my legs are not the only muscles I need to work out.

Party Time

It is a party time of year.  We took a walk at my lunch break then we had a party to go to tonight. 

I have been back to doing planks for core strength.  I was doing them regularly but got out of the habit the last couple months.  They are much harder now.  I need to build that strength back by doing planks every day.  I don't like doing planks at all but I know they are good for me.

Llama vs. Alpaca

Today Jim, Kathy and I went on a run.  The original plan was for the three of us to head to Rockwood Reservation, come back to the car then finish the run on the Al Foster Trail for a total of 12-14 miles.  This gave Jim the chance to cut the run shorter since he is still building mileage.  Jim's back hurt, Kathy's glut was bothering her, I felt great.  We all cut the run short at 7 miles.  This was wise to not to further damage to aches and pains.  Kathy and I are still recovering from a marathon we ran only two weeks ago.

On the way to Rockwood Reservation we pass a field with llama and alpaca.  We had a short discussion about what was the difference.  We stopped to say hello to the llamas and alpacas.  They seemed very friendly and came to the fence to greet us.  I had to do further research.  Here is what I learned:

• Llama have long banana shaped ears.  Alpacas have shorted spear shaped ears.
• Llama are large - twice the size of alpacas
• Llamas were bred as pack animals and can carry heavy loads
• Alpacas were bred for their luxury coats.
• Llamas have a longer face than alpacas when viewed in profile
• Both are shy, quiet and easy to train and handle.  They are very intelligent and rarely bite, kick or spit.
• Alpacas and llamas can be interbred but the offspring will be neither as strong as the llama or have as beautiful coat as the alpaca.
• The Incas bred them 6000 years ago.

I guess I would be a llama.  I do not have beautiful hair but I can cover great distances.

Walking

Today was another beautiful December day.  Jim and I went to Castlewood for a nice hike.  There were a lot of people and dogs out.  The parking lots were full.  It's good to see people getting outside.  We got to pet a miniature Australian Shepard puppy named Pearl. 

I signed us up for the Commitment Day 5K on New Year's Day.  It is close to home.  A New Year's Day race is a great day to start off the new year.

December running

I have been enjoying December running.  We have had some warm days and some cool crisp days.   We have not had bitter cold yet.  Today Jim, Kathy and I went for a nice run on the trail.

Kathy gave me a photo book of pictures from all our runs in 2017.  I looked through it about twenty times.  I has been quite an amazing running year.

2019

I have been thinking about 2019 and running.  So many races to consider.

January - Frozen Feet Half Marathon
February - Castlewood Cup 15K Trail Race
March - Holy Infant Shamrock Shuffle 5K (tentative)
April - Half Marathon ???
May - Senior Olympics
July - Get Your Butt Kicked
October - 50K ??????
December - Wildwood Trail Marathon

What a difference a year makes

Last year at this time I had decided I would run a marathon.  One Marathon, just for fun and to see what I could do.  Training started January first but I spent the month of December psyching myself up.  My only goal was to finish the marathon and hopefully set a PR.  I followed the training plan and enjoyed the workouts and the Sunday long runs with Kathy.  I had a blast in Cincinnati and set a PR.  Goal accomplished.  Check that off the list.  Done with marathons for another 5 years, right?

Not only did I set a PR, I came close enough to a Boston Qualifying time that I thought I could qualify on a favorable course.  Kathy came up with an idea to run St. George.  New race, new training plan, new goal.  A few weeks after Cincinnati, I pulled my hamstring running sprints at the Senior Olympics.  I was in pain for the first two months of training but with the help of Dr. Lauren the chiropractor I was able to train for the St. George.  St. George was so much fun.  I set a new PR and got a BQ.  Goal accomplished.  Check that off the list.  Done with marathons until Boston, right?

Wildwood had a trail marathon on my home turf.  On my trails.  How could I not run it?  How hard would a trail marathon be?  After recovery from St. George there was not a lot of time for a training plan for Wildwood.  It would be a run for fun.  It was fun.  Check that off the list.  I don't think I can wait for Boston to run another marathon.  I need a plan.

I have thought about my running year.  Three marathons.  Setting PRs and a BQ at age 62.  Is that what Grandmas are supposed to do?  None of it would be possible without my slug sister Kathy.  It has been my best running year ever, even with the hamstring issue.

Easy Lunch Run

Today at lunch Jim and I went to the trail and did an easy run.  I let Jim set the pace.  He did great!  We took a couple walk breaks but mostly ran.  He will be ready for the Frozen Feet.  It was 32 degrees which is quite comfortable if you are dressed right. 

I was looking for 50K races.  I have found some things about 50Ks:
They are trail races.  Whoever plans them thinks that the more difficult they are the better.
They sometimes include t-shirts but more often have hats, socks, arm warmers or some other swag.
Most of them are small races (there are not enough crazy people to have a 50k for thousands).
Sometimes they have events in the dark.

I saw that Wildwood announced that the Wildwood Trail Marathon will be held next year on Dec 2.  Save the date!

Back to Running

After a one week self imposed rest period, today I ran.  Jim ran for the first time in weeks.  Kathy also ran for the first time since the trail marathon.  We ran an easy 10 miles at Route 66 State Park.  Jim Ran seven which was amazing considering he is still recovering from being sick and he hasn't run.  He will continue to improve and be ready for the half marathon.

It was in the low thirties when we started.  Thirty degrees is very pleasant for running if you are dressed right.  My legs felt great.  The rest must have done its job.

Day Off

Today was a day off work and a day off running.  I really feel like running but I am forcing myself to take a week off to recover from the marathon.  Jim and I took a hike on the Stinging Nettle Trail.  We also did some shopping.

Tonight we watched two running movies.  First we watched a movie called "Desert Runners".  It was about a group of non professional runners who decided to run the four grueling 150 mile desert races in one year.  They were in the Atacama Desert, Gobi, Sahara and Antartica.  They proved that normal everyday people can accomplish amazing things if they put their minds to it.  Jim told me not to let Kathy watch this movie or she would want to talk me into running it.  I don't think so.  Running across sand in 120 degree heat does not appeal to me.  (Someone died in one of the races)  Desert running can be dangerous

The second movie was called "Run For Your Life.  It was about Fred Lebow and the New York Marathon.  .  

Party Time

Today I worked then I went to a party in the evening.  It's only been four days since I ran the trail marathon and I feel ready to run.  I know that rest is good for me.  I know that taking a week off is important after a marathon.  I am looking forward to running again.

More Recovery

I am feeling great today.  I have been up and down the stairs and my legs feel fine.  I feel lost without running but I know I need to rest for a week.  I have been doing yoga and walking.  I need to put together a plan for the Wildwood Frozen Feet Half Marathon.  I like having a plan.

Recovery Walk

This evening Jim and I took a walk through the subdivision.  From our house up the hill and around all the subdivision streets is 2.6 miles.  It was a lovely evening to put on a winter coat and enjoy the Christmas lights.  When I am resting after a marathon I get antsy and need to get outside and move my legs.  A walk feels good.  My quads are still sore. 

Reflecting on the trail marathon, I had a blast.  It was a beautiful day and I love the trails.  I think we exceeded our expectations.  I hope they have the race again next year.

Recovery

I feel much better than I felt the day after St. George.  I can walk up and down the stairs without supporting myself on the handrail.  My quads are sore but nothing like after St. George.  Oddly, my left ankle hurts.  I don't remember twisting it or landing weird on the race but it is tender today.  Besides that I feel great.

With each race I get smarter with my recovery.  I drink plenty water.  I wear compression tights.  I use the foam roller and do gentle yoga.  I am already looking for my next great adventure.  I just don't know what that will be.  For some reason I want to run a 50K.  Is that crazy?  I

Wildwood Trail Marathon

Today was the Wildwood Trail Marathon.  I was excited but apprehensive.  I thought we would come in at about 6 hours if all went well.  If we got really tired it could be closer to 7 hours.  We crushed it with a finish time of 5:21:18.  This was an average pace of 12:16 which is only a minute off the Skippo 20K pace of 12:15.  I am still not sure how we did it.

I came in first in my age group.  There was a woman that we were leap frogging most of the race.  I thought she was the other woman in my age group.  We were just ahead of her but she took off out of aid station #4 a minute ahead of us.  I wasn't going to even try to catch up.  I ended up coming in first because she started in wave 2 and my total time was less.

Kathy came in 4th.  The three women ahead of her were 50, 51, and 52.  If they would have had five year age groups she would have been first in 55-59.  She is first in my mind all the time.

I felt good the whole race.  I was very tired at the end.  It was a beautiful day. 

Marathon Eve

I can't believe it.  Tomorrow is the trail marathon.  It seems like we first heard about it last summer when we were training for St. George.  We thought maybe we would run it if we felt well after St. George.  Maybe turned into probably, then probably turned into definitely.  And here I am running a trail marathon tomorrow wondering, "What was I thinking?"

Last night Kathy and I put together our plan while the slug husbands watched football.  The plan is to run the first two miles very easy then switch to a 4/1 run/walk.  Make sure to eat and hydrate.  Don't die. 

Today I spent 5 hours in the car.  I did drink water all day and had spaghetti for dinner.  I am as ready as I can be. 

Short Days

The days are so short this time of year.  Today the only time I had to run in daylight was a short lunchtime run.  I ran 3.5 miles at lunch in the subdivision.  I ran negative splits at a 9:13 average.

Only three days until the trail marathon.  I feel undertrained but I know that I will do fine with a walk/run and my slug sister to pull me through.

Jim is going to volunteer since he is not running.

Taper

The trail marathon is only 4 days away.  That means I am supposed to be tapering.  I have not done any really long runs since the St. George Marathon.  Today I did stretching and myrtle exercises.

Easy 4

Today I ran an easy four miles in the subdivision.  I stopped to talked to a neighbor I had not seen in a while and pet her dog.  It was warm at lunchtime.  I wore capris and a long sleeve top.  I was overdressed.

Six Days

Only six days until the trail marathon.  Six days until we spent a whole day on the trails.  Six days until we test ourselves in endurance.

The weather forecast for race day is high of 60 low of 48.  It will be a good day for shorts.  There are not big rainfalls in the forecast so the trails should be in good condition. 

There are 100 entrants.   60 are men and 40 are women.  Does this mean that men are crazier than women?

Jim really thought about running with us but due to some stomach issues did not sign up. 

Today I did some easy stretching.

Route 66

Today Kathy and I ran at Route 66 State Park.  It was a beautiful sunny day.  Running at Route 66 always brings back memories of the Get You Butt Kicked Race on the hottest day in July.  Today the weather was perfect for running.  We ran/walk 12 easy miles.  We kept a steady pace averaging 10:39 miles.

Only one week until the trail marathon.  The trail marathon is a great unknown because we have never run that far on trails in one day.  I know we can do it, the question is how long will it take and how painful will it be.

Running Inspiration

Today Kathy came over and we watched a movie "Running the Sahara".  It was about three men who spent 111 day running 4300 miles across the Sahara Desert.  It was hot, it was cold, it was difficult. 
Things I learned:
Running is mostly mental.
When running is difficult it helps to have people running with you.
A tough race will leave stories to tell.

Next weekend Kathy and I will run our first trail marathon.  It will be difficult.  There a lot of unknowns because we have never run a trail marathon.  We have run all the pieces but not the whole thing.  There will be stories to tell.

Stinging Nettle

Today I went for an easy five mile run.  I decided to go and find the race course section that veers off from the Stinging Nettle Trail.  I am pretty sure I found it.  I ran an easy, comfortable pace which ended up being 10:26.  It was a beautiful, warm November day.

Thankful

Today is Thanksgiving.

I am thankful for my big family and good friends.
I am thankful that I am healthy and able to run.

Today Kathy and I ran the Turkey Trot in Eureka.  It was cold but sunny.  The course went through Six Flags.  It was much hillier than the 5K that I ran on Sunday and my time was only 9 seconds slower.  Kathy and I finished one second apart.  It was a fun race.  Jim was signed up but wasn't feeling great so he did not go to the race.

Preparations

Today I was preparing for everything except running.  I was preparing for Thanksgiving - shopping,  cooking, getting house ready.  I did not run.  I did not think about running.  Tomorrow I will run.

Easy 3

Today my original plan was to do a medium-long trail run.  After doing my warm up exercised I realized my legs were still dead from Sunday.  Since I have a 5K coming up in two days I decided to do three easy miles.  I started with an easy warm up then threw some strides into the end of the run.  I felt good.  Jim was going to go with me and walk because he is not feeling like running right now but decided to work in the yard instead.

Day of Rest

Yesterday I felt sore and tired after a 5K race and an 11 mile run.  Today I feel great.  I did some stretching and foam rolling.  Ready to run tomorrow.

Bells On My Toes

Today I ran the Jingle Bell 5K for the Arthritis Foundation.  It was 30 degrees and chilly but the sun was out.  It was a fun race with a great atmosphere.  A lot of people were in costume including dogs.  My final time was 26:15 which was 13 seconds faster than the Pumpkin Run 5K I ran 4 weeks ago. 

My original plan was to run an easy long run after the 5K.  First I had family obligations and could not run then plans changed and I was able to run.  Kathy rearranged her whole day to run with me.  It is good to get back to the Sunday Church of the Long Run.  My legs were tired from the 5K but Kathy pulled me through a delightful 11 miles.  After the run my legs were really tired.  I did some runners yoga and used Epsom salt lotion.

Two runs today.  Two showers.  Family obligation in between.  Had mascara on for the second run.  I often see women wearing makeup in races.  I thought maybe it makes them feel better about themselves and they run faster.  It did not make me run any faster.

Long Day No Running

Today was a long day.  The day started well and ended not so well.

More Rest

Today my intent was to do a short run with some strides.  I had conference calls much of the day then I ran out of daylight.  That left me with stretching and yoga.  I have been working on my core.  I hate doing planks but I know they are good for me.

Trails with Jim

Today I  did a lunch time run with Jim.  We went to the Rock Hollow Trails.  We ran down the dirt trail then up the paved trail.  Both of us had tired legs but we took it slow and did fine.  I am looking forward to the trail marathon.  I am enjoying running trails.  It will be slow but it will be fun.

It was about 40 degrees when we ran.  I have found with cold weather running there are two options:
1.  Be cold the first few minutes and comfortable the rest of the run.
2.  Be comfortable the first few minutes and hot the rest of the run.
Dressing for the cold weather is tricky at times.

Rest Day

I have gotten into the routine of running every other day.  It has been my marathon recovery strategy.  I have felt great. 

Jim the Runner

Jim says he is not a runner but he is taking this training seriously. 

On Saturday when we did the 11 mile training run we had run up the new trail and came to where it crosses the Rock Hollow Trail.  He suggested we stop and discuss what we were going to do.  Instead of taking the fastest route back to the car he wanted to run more trails.  He is a runner.

Today at lunch we ran.  I said we could either run the neighborhood or go to the trail.  He wanted to go the the trail.  He is a runner.

Since I had limited time at lunch I planned on just running the Stinging Nettle Loop.  When we got to the Cedar Bluff he suggest we run it to get some hills on our legs.  He is a runner.

Cross Training

My plan was to run today but I ran out of daylight.  I spent an hour on my elliptical.  It was not as much fun as running.

Discussion yesterday with Jen:

Me:  We are planning on running a trail marathon
Jen:  Dad, are you running too?
Jim:  Yes
Jen:   But you haven't run much and no distance
Jim:  I did a 10K and a 20K
Jen:  That's not near a marathon.  I don't want you to get hurt
Jim:  I can do it.
Jen:  If you do the walk/run thing I'm sure you can.

Short Days

Today the official sunset time in St. Louis was 4:50.  This means it was pretty dark by 5:20.  We continue to lose daylight until December 21 when we slowly (very slowly) start getting more daylight.  Today we enjoyed the daylight we had by going to the zoo to see the new grizzly bears. 

I did some stretching and continue to do my myrtle exercises every day.  I feel good after yesterday's training run on trails.

Training on Trails

This morning Jim, Kathy and I went on a training run on the trails.  It was fabulous!  The temperature was in the 40s and it was sunny.

Kathy inspires me.  She spent the day in bed yesterday and goes out and runs 11.4 miles on trails with no problem.  She had an amazing ablilty to run through pain.

Jim is also amazing.  He did not run most the summer because his knee and hamstring bothered  him.  Now he is crushing these trail runs.

I feel I am finally getting my trail legs back.  I did not do many technical trails during marathon training.  The first time I went back to trails my legs were not ready for rocks and roots.  I am feeling more comfortable on the trails now.

Our average was 13:10 pace.  We did 3/2 run/walk on the up hills and 4/1 run/walk on the down hills.  This seems to work well.  I think we did about 2/3 of the elevation gain that we will do in the whole marathon but ran less than half the distance.

The marathon has an 8 hour time limit.  This is about an 18:19 pace.  We should be able to finish long before the 8 hour limit as long as the wheels don't fall off.

Here are some times:
Pace  13:00  Marathon Time  5:40
Pace  13:30  Marathon Time  5:53
Pace  14:00  Marathon Time  6:06
Pace  15:00  Marathon Time  6:33

It is hard to predict what pace we can maintain for a marathon.  This the the first trail marathon we have done.  It will be a learning experience.  The condition of the trails will have a big impact on the speed.

Most of all the race will be fun.

Synchronized Running

I was looking through the pictures from the Castlewood Cup last weekend.  There is a really good picture of Jim, Kathy and me.  We look happy.  I noticed that Kathy and I are running with the same stride.  I guess this happens after running hundreds of miles side by side.  Jim is out of step.

Easy Run

Today I did an easy four miles in the subdivision at lunch.  It was in the 50s and quite pleasant for running.  I threw some strides in also.

Discussion with Jim:

Me:  I am going for a quick in the neighborhood.  Do you want to go?
Jim:  I am tapering
Me:  Tapering for what?
Jim:  For my next training run.
Me:  You don't really taper for a training run.
Jim:  I do.

Lots of Races

There are lots of races.  Some of them you can show up on  race day and sign up.  Others sell out.

I signed up for the Castlewood Cup because it always sells out.  I also signed up for the Frozen Feet Half Marathon.  It always sells out also but they usually allow a limited number of race day sign ups.  If I train for a race I want to make sure I can run it.

Today I took a rest day.

An easy run

Today was voting day.  There was only one thing on the ballot but I always go to vote.  I vote at Ridge Meadows School where the Rock Hollow Trail begins.  I went at my lunch break.  I voted then did an easy 4 miles on the trail.  The leaves are beautiful and the 45 degree weather felt refreshing.  Jim went with me.  His legs were still sore from the weekend.  Mine felt fine.

125 days

Only 125 days until daylight savings time again.  I don't mind the cold weather but I dislike the dark evenings.  I need to run at lunch or late afternoon.

I have been thinking about the trail marathon.  I am looking forward to it.  Between the Flying Pig and St. George there were 5 months.  I had a month off then four months to train.  This time there are only two months which means training will be limited.  The race needs to be viewed as fun.

Skippo 20K

Today was the 20K Skippo Race.  This started on tired legs from yesterday's race.  It was very warm for November.  I was hot before the race started.  We intended to treat this as a training run.  We still competed.  Jim, Kathy and I were together at the halfway point and much of the second lap.  We lost Jim somewhere in the last lap.  Kathy and I crossed the finish line together.  It was great! 

My pace for the 10K yesterday was 10:34.  My pace for the 20K today was 12:15.  It was hard but we did it.  My mantra for today was "Pick your feet up, Buttercup".  I managed to stay on my feet.

When we got home I knew I should stretch.  I knew I should do my runner's yoga.  I wanted to do the kind of yoga where you curl up in the fetal position and someone plays a gong.  After a shower and hydrating, I did my runner's yoga and felt better.  I asked Jim if he wanted to do yoga with me and replied, "I am going to do my cool down sitting on the couch."

Next we watched the recap of the New York Marathon.  It was exciting to watch Shalane Flanagan win.  It was the first time a women from the USA won since 1977.  It is amazing to see how strong she was running at mile 26. 

Skippo 10K

This morning we got up early and headed to Castlewood for the Skippo 10K race.  We place plastic skulls on cardiac hill for the runner's viewing pleasure.  We had plenty time to warm up.  It was in the sixties.  I started out fast on the flats then walked the stairs and hills.  I finished first in my age group.  Kathy was second and Jim was 5th.  It was a good race for all.

When we lined up at the start I looked around and noticed a number of young women with makeup on.  Does mascara make you run faster?  Do they have that much extra time in the morning that they can put makeup on?  Who are they trying to impress?  Do people look at me a think "she would look so much better wearing makeup"?

Running two marathons this year has given me a new perspective on distance.  10K seems short.

More Trail Grooming

Today Jim and Kathy went back to Castlewood and groomed the trails again.  I don't think the average runner will appreciate the work that went into getting the course ready.  I will appreciate it!   The trails will be fabulous. 

It is one month until the trail marathon.  I am working on getting my trail legs in shape.

Trail Prep

Today Kathy picked Jim and me up and we went to Castlewood to run the Skippo course.  We tied orange tape on the trees as we went.  It was slow but it was beautiful.  The trees are showing fall colors of oranges and golds.  It was warm for November.

It has been 26 days since the St. George marathon.  Some say you need one day of recovery for each mile races.  Therefore, I am recovered!  I am feeling good.

Lunch

It was a great day.  I had lunch with Kathy.  We talked about running of course.  We  never run out of things to talk about. 

Because Jim is helping get the trail ready we got the code to sign up for the Skippo 20K on Sunday.  I signed up.  Jim did too.  He acts like he doesn't like running but he really does.  Saturday will be a race.  Sunday will be a slow training run.

Only 100 days until the winter Olympics.  There is not running in the winter Olympics.  I think they should add an event called winter trail running.  It would be a hit.

Halloween

Today is Halloween.  It seemed appropriate to run the zombie trail.  I started at the top and hit the new dirt trail on the east side.  Although it seemed like it should have been down hill there was a lot of up hill involved.  When I got to the bottom I ran back up the zombie trail.  I was slow.  I really enjoyed the run.  The colors in the  leaves are beautiful.

It was 43 degrees when I ran.  It's been a while since I ran in temperature that cool.  I wore lightweight tights and a long sleeve shirts with gloves and an ear warmer.  I was very comfortable.  In February 43 degrees will feel like a spring day.  Today it felt great.

I signed Jim and I up for two 5Ks in November.  The Jingle Bell Run and the Turkey Trot at Six Flags. 

I wore my new Brooks Cascadia shoes today.  They felt good.

Races

Right now I am signed up for the Skippo and the Trail Marathon.  I need to decide what other races I am going to do this winter.  I have done the Snowball Series the last three years but I am undecided about it.  I am thinking of just finding some races and signing up.  I would like to do a Thanksgiving Race but we are probably having 40 people for dinner so it's hard to race and get everything ready.  Jen and John are running the Jingle Bell Race for arthritis Nov 19 because one of Jen's cross  country runners has arthritis.  I may sign up for it.  I want to do a New Year's Day race.  Snowball Series does not have a New Year's race this year.  I like the Frozen Feet Half.  I just need to make up my mind and sign up.

Today was cross training.  Runner's yoga and walking.

Back to the Trails

The last week I have been at Petit Jean State Park in Arkansas.  Today we drove home.  After 7 hours in the car I needed to run.  Jim went with me.  We started at Sherman Beach and ran the Cedar Bluff loop.  I am working at getting my trail legs back.  I am slow anywhere there are rocks and tree roots.  My trail mantra is "Pick up your feet, don't fall".  I was slow but did not trip.  Jim did great.  I feel I am recovered from the marathon.

News flash:  Jim said he might sign up for the Wildwood Trail Marathon.  Is he has nutty and Kathy and me?  He doesn't know if he can keep up with us fast women.

More hiking

Today I did more hiking on rocky hilly trails.  I am hoping all this hiking will get my legs ready for trail running.  How will I ever be able to run a trail marathon?

A successful day

Today I hiked trails without tripping and falling.  I also drank wine without tripping and falling.  It was a successful day.

Trail legs

Today we hiked.  The trails were steep and rocky.  At one point I slipped and twisted my ankle.  Jim said, "I didn't hear anything pop".  I didn't feel anything pop.  I picked myself off the ground and kept hiking and felt fine.  I definitely have to work on my trail legs.  We were going to kayak in the afternoon but it was very windy so we hiked again.  It was another steep trail.  When we got back to camp we had this conversation,
Me: I am going for a short run.
Jim: it won't kill you to miss a day.
Me:. I missed yesterday.  My legs want to run.
Jim:. I am going to stay here and drink an adult beverage.
Me:. I'm going to run then drink an adult beverage.

I ran then had my wine.

I'm In

I'm in.  I signed up for the Wildwood Trail Marathon.  I was the first woman in my age group to sign up.  Where are all the other 60-64 year old women?  Am I nuts?  It will be hard.  There will be hills.  There will be pain.  I can't let Kathy have all that fun without me.

Running with Jim

Today Jim went with me for an easy run.  The weather was perfect.  His knee started hurting so we took some walk breaks.  It was the other knee that hurt.  The one with the cortisone shot felt fine.  My running is feeling good.  I know I am supposed to do easy recovery runs for a few weeks after a marathon.  I am trying to keep is easy. 

Recovery Continues

Today I feel great after yesterday's 5K.  I was worried that I went too fast.  I kept a good pace but never sprinted.  Sprinting is where I hurt myself.  It was a rainy day.  We were going to hike with Jen and John but just went out for lunch instead.  Exercised indoors.

Chesterfield Gumbo Flats 5K

Jim and I have run the Chesterfield Gumbo Flats 5K for three years.  We like the race because it is close to home and well managed.  Jim likes the beer.  There is good food afterward.  Today they had scrambled eggs, sandwiches, muffins, banana, pizza, lemonade, etc.

My goal was to run at an easy pace and not hurt myself.  I averaged 8:32 pace which was faster than I intended but it felt good the whole time.  Jim did very well considering he has not run much the last two months.

I am looking forward to hitting the trails.  Today's race was a flat course.  I have kept my runs flat since the marathon because my quads took a beating with all the downhill in Utah.  I am ready to start some easy hills.

Chiropractor

I went to see my favorite chiropractor, Dr. Lauren.  I had my post marathon adjustment.  I have been feeling good but it is wise to be proactive and keep healthily.  I did my runners yoga.

Packet Pick Up

Tonight Jim and I went to Fleet Feet to pick up our packets for the 5K on Saturday.  I don't need any more shirts but I got another one.  There were some good coupons in the bag.  There was a $10 coupon for Rock and Brews so we went there for dinner.  Today was a rest day.  I walked and did stretching.  I think the runner's yoga really helps with recovery.,

PMS

I am suffering from PMS.  No, Not that kind of PMS.  I mean Post-Marathon Syndrome.  I spent most of 2017 preparing for marathons.  Marathon Training for the Flying Pig started January 1.  Then we ran the Pig May 7.  Training started again June 1 for St. George.  Now St. George is over and I need to recover.  Of course the Wildwood Trail Marathon is in December but I am view that as fun and not chasing a PR.  I need to set new goals.  My near future goal is to have fun running some races and not worry about time.  Recovery from a marathon is both physical and mental.  I am well on my way to physical recovery.  Mental recovery takes some time too.  I need to come up with a long term goal.

Today Jim and I did a three mile easy run.  I let him set the pace.  Jim is amazing.  He didn't run for two months then he goes out and runs three miles at a 9:14 pace.  This was probably too fast but it felt good.

More Recovery

Today I rested.  I did some runner's yoga and walking.  I know that it is important to give my body time to recover.  I like running.  I like having a plan.

Races

Today I signed up for the Chesterfield Gumbo Flats Pumpkin run.  Jim really likes this run because there is good food and beer.  I will run the 5K as a fun run.  We went for a four mile easy run today and both felt good.  I need to make sure I don't get carried away with the race and run too fast and hurt myself.

More walking

Today we took Charlie for a walk on the zombie trail.  It had rained overnight and we didn't want  him to get muddy.  He did walk in the creek then lay down and get all wet.  I feel great after yesterday's five mile run.  Jim's knee was a little tight but he felt fine.

Running with Jim, Yoga with Charlie

Today I felt like running.  It's been a week since the marathon.  Jim felt like running.  It's been over a week since he had a cortisone shot in his knee.  I decided we needed to try a flat course and keep it slow.  We went to Sherman Beach and walk/ran an easy 5 miles.  We both felt good afterward.  I was pleased that I ran pain-free.  I don't think I am ready for hills yet but the flat and slow felt great.

When I got home I did my runner's yoga cool down.  Charlie is here to help me.  He is a big, brown, lovable dog.

Dog Sitting

This weekend we are dog sitting for Charlie.  Charlie is my daughter's chocolate lab.  We took him for a walk at lunch.  Then when I was laying on the floor doing my stretching, Charlie gave me kisses.  My legs are feeling great.  My feet are feeling great.  I am looking forward to hitting the trails.

The recovery continues

I told myself I need to take a week off after the marathon.  This is driving me crazy.  I like running.  I know it is good for me to rest.  I am feeling good.  I took another walk during my lunch break and did my runner's yoga.  I used my foam roller and put on epsom salt lotion.  All this is helping recovery.  I know if I do too much too early I risk injury.  Today's weather would have been great for running.

Stairs

Today I went down to the basement to get something out of the freezer.  I was back upstairs when I realized that I felt no pain at all walking up and down the stairs.  Sunday stairs were painful.  Monday stairs were better but still hurt.  Yesterday was better.  Today is back to normal.

The first marathon I ran was in St. Louis.  It was an unusually hot day for April.  At the end of the marathon I told Jim to never let me run another marathon again.  I was miserable.  Now I find myself looking forward to the next one.

Today at lunch I took a walk in the subdivision.  It felt good to get outside and stretch my legs.  I am concentrating on my recovery.  I did my runners yoga and spent quality time with my foam roller. 

Recovery

Let the recovery progress.  Today was back to work day.  My legs are feeling better but far from normal.  I did some light stretching and walking around the house.  I would have gone outside for a walk but it rained today.  I am looking forward to hitting the trails.

I reviewed my Garmin data from the marathon.  My first half and second half were even.  I was trying to keep my miles at about 10:00 pace.  Some were a little faster and some were a little slower.  I had one bathroom stop.  I still cannot believe the time I accomplished.

Boston

It is finally sinking in that I qualified for Boston.  I never would have done it without the coaching, support and encouragement of my slug sister.  Today I want to run Boston.  Tomorrow I may think differently.

Today we took a short hike at Pioneer Park.  It is a travel day.  My legs are sore but it is a good sore.  It is a you worked hard and accomplished something sore.  My brain wants to run.  It has been a long time since I have taken two days in a row off.  My legs need rest.

The aftermath

Any day I can run is a good day.  Any day I can run a marathon is a great day.  Yesterday was a great day.  Today I have no plan and very sore quads.  It feels okay to walk on level ground.  Stairs are painful.  I know I need to take time off before I run again but I am already looking forward to hitting the trails.

The St. George Marathon

It was a beautiful day for a marathon.  We got up at 3:30.  We left the house by 4:15.  We found parking close to the finish.  We got on a bus for the trip to the start.  We arrived at the start at 5:45.  The race was supposed to start at 6:45 but didn't start until after f27.  It was chilly but they had bonfires going.

The race was fast with a lot of down hills.  Kathy and I started together.  Kathy's BQ time is faster than mine so she went ahead.  We both finished with huge PRs.  I attained a Boston Qualifying time.  Our legs are very sore from all the downhill running.

It was a successful day.  We are whipped.

The expo

Today is race day eve.  This means we had the Expo.  The expo was very nice.  We spent quite a bit of time there.  We went to two of the speakers.  One was a woman who had run every St. George marathon. The other was Amby Burfoot who was the 1968 Boston Marathon winner and past editor of Runner's World Magazine.  We had our picture taken with him.  We had an early dinner at Olive Garden and did an easy two mile run.

We are ready to conquer the St. George marathon.

Getting ready

Only two days until race day!  How did it get here so fast?

We are in St. George.  Today we went out for breakfast.  Then we drove the race course.  The are a few uphill and a lot of downhill.  Nothing looks too steep.  It will be fabulous.

We found the start line.  There were many, many port-a-potties.  There were no lines.  We both tried out a potties.  There were brand new rolls of toilet paper.  It will be much different on race morning.  There will be long lines and they will run out of paper.  They will be filled with poop.

We did an easy three mile run on a paved trail near where we are staying.  After a long day of travel yesterday, it felt good to run.  I was surprised my breathing was a bit heavy at first.  I don't know if it's the slight increase in altitude or dry air.  I felt fine by the end of the run.

I am excited, anxious and confident all at the same time.

Wednesday - travel day

Wednesday we travelled from St. Louis to Las Vegas then drove to St. George Utah.  All went well.  We are ready to run.

I've Got This

I am trained.
I am ready
I've got this.

Tomorrow we fly to Las Vegas then drive to St. George for the marathon on Saturday.  WooHoo!

Today was a 3 mile easy run.  I went during my lunch break.  When I got back my legs were saying, "Is that all?  I am just getting warmed up."

Only four days until the race. 

5 more days

Only five days until the  St. George Marathon.  Now is when I panic.  Did I train enough?  Am I ready?  How could I possibly run 26.2 miles?  What what I thinking.  Oh no!

First I went to Marathon.Com and read reviews of the race.  Overall the review were very good.  However, there were many comments like:
"Tougher than expect"
"Half uphill and half downhill"
"Challenging"
"Uphill from miles 7-12"
"Don't be fooled and think this is an easy course"
"Very hot"
"Be sure to train for lots of hills"

Yikes.  The elevation map does not look that bad.  Where did these people come from?


The heat could be an issue but hydration is key.  Forecast for Saturday in St. George low 56 high 87.  It will be hot but we should be done before the heat of the day.  In addition we trained in oppressive heat in September.

Next I watched a YouTube video of the course.  It didn't look bad. 

Whatever happens in the race it will be a fun weekend with my Slug Sister.

Last Long Run

Today was the last long run on the plan.  It wasn't very long at only eight miles.  It's not really the last long run.  It's only the last long run until the next long run.  I have come to love my Sunday morning long runs.

The morning was nice and cool.  We ran negative splits finishing strong and fast. 

It is race week!  The countdown in on!

6 days until the marathon
5 days until the expo
4 days until our 3 mile training run in Utah
3 days until we fly to Vegas and drive to St. George
2 days until our last training run in Missouri
1 day until our last rest day on the plan.

Sully the Rock Star

Today I went to watch high school cross country.  Kathy came and brought her basset hound named Sullivan (Sully).  Sully is a people magnet.  Everyone loves him.  Small children, teenager and adult alike want to pet him and take pictures of him.  One girl wanted to be reincarnated as a basset hound and another wanted to marry him.  He is a star.

It is fun to watch high school cross country.  The athletes have many different running styles.  Some push harder than others.  It's good to see teenagers put down their electronics long enough to exercise.  I noticed that the vast majority do not wear sunglasses or hats. 

Cross Training

Today was cross training.  I did some yoga and took a brisk walk.  I can't believe in one week we will be at the expo and getting ready for the race.  I am enjoying the cooler weather but I am not enjoying the short days.  Today the sunset at 6:47. 

The same easy

Today was an easy five mile run.  I ran at lunchtime in the subdivision.  I ran the exact same route as I did for the easy run on Tuesday.  I ran the exact same time 49:21 for the five miles.  The splits were a little different but very similar.  I couldn't do this again if I tried a million times.

I have been adding some strides in the last couple miles of the easy runs.  I ease into the strides slowly so I don't hurt myself.  The plan had strides after most easy runs.  I did not do the strides for until a couple weeks ago because they were hurting.  I know the strides are to strengthen the fast twitch muscles.  I don't know if I can develop fast twitch muscles in a few weeks.

Things I have learned about easy runs:
Running downhill is easier than running uphill.  The race is mostly downhill.
Running in cool weather is easier than running in hot weather.  Race day forecast low 53 high 79 although we will be done before the heat of the day.
Running with Kathy is easier than running alone.  Kathy will be with me at the race.

Today the temperature was in the low 70s and sunny when I ran.  It was very pleasant.

I printed out the race course map that has the elevation at each mile.  I have been studying it.  I think it will be fun and fabulous.

Pigs can swim

Kathy gave me an early birthday present.  It is the cutest thing I have ever seen.  It is a flying pig garden statue.  I put in near my pond.  I have had many critters visit my pond including raccoons, opossum, mink, squirrels, turkeys and deer.  This morning my little flying pig had been knocked into the pond.  I am guessing it was a raccoon.  I learned that the pig can swim.   He was doing the backstroke.

Today was workout #13.  This was the last workout on the schedule.  It was 2 mile warm up, then 2 miles at tempo, followed by a two mile cool down.  Tempo is faster than easy but slower than fast.  I am not good at hitting paces.  I felt good with the run.  It was a great day to run.  It was 72 degrees at 5:00 when I ran.  Running in the cool weather is so much easier than running in the heat.  Race day forecast: low 53, high 77

Today I wore my brand new pair of Glycerin 14.  These will be my race day shoes.  They felt great once I got the laces tightened just right.  I never feel I really need to break in my Brooks running shoes.  They feel great out of the box.  That being said I will wear them several times before the race to make sure they feel good.

Strategy

Today was an easy run.  I ran in the morning before work.  It was not hot yet but it was still humid enough that I came home wet.  Today is the last day in the forecast with temperatures above 90.  I ran the five easy miles.  I threw in a few strides in the last mile and a half.  I have been very conservative with my speed because I feel it in my hamstring if I do too much.

I have been thinking a lot about the race day.  I try to picture it in my mind.  If I want to hit my BQ time I need to run at 10:07 pace average.  All the smart running people say to run a marathon at even or slightly negative pace.

Plan A:
At the start of the race I will be fresh so I can run fast.  It will be cooler and the sun won't be up yet so I can run fast.  I will be excited so I can run fast.  Yep - I can run fast at the beginning then I will have time in the bank in case I slow down at the end.

I know Plan A is wrong on many levels.  Not only is it wrong, it is stupid.  I know this but my stupid brain keeps thinking about it.

Plan B:
Velcro myself to Kathy.  She has run many more marathon and is more experience than me.  She will be smart about the race.  Be patient and save my legs for the end.

Resting

At this point in training rest if very important.  I feel good after yesterday's 17 mile run.  I do my myrtle exercises every day and also some light stretching.  I received an e-mail from the St. George Marathon today telling me it's less than two weeks (12 days) until race day.  It gave lots of info on the expo.  It will be here before we know it.

It's time to start thinking about what to pack.  It's time to finalize our race strategy.  We did not have a good strategy in Kansas City.

17 Miles

Today was a 17 mile long run.  It was hot but I think I am used to the heat now.  We finished strong with the last miles being our fastest.  I think we are ready for St. George.  As usual Kathy had cold water and Gaterade waiting for us at the end.

We passed many bike riders who were doing pedal the cause.  I had to look this up.  They all started at the Chesterfield Amphitheater.  There were courses between 10 miles and 100 miles.  We saw the people riding the 66 and 100 miles routes.  I looked at their courses and they had a lot of hills.  Our running course had some hills which will make us stronger.

We met Jen and John at my parent's place for dinner.  The first thing Jen noticed was my new old fancy Garmin.  She was impressed.  She has a basic Garmin 15 which does what she wants it do.  She really liked my Garmin.

Cross Training

Today;s schedule was a 4 mile run which I did yesterday.  Today I cross trained.  I did my runner's yoga.  I also helped Jim pick grapes in his vineyard.  This required walking back and forth from the house many time.  Need to get the camera.  Better put bug spray on.  I need my gloves.  It was another hot day.  I put on my floppy sun hat.  Then I started asking myself.  Is a hat cooler or a visor?  I always run with a visor in the summer and a hat in the winter.  I have myself convinced that with the visor my head is cooler because it gets more air and the heat can get out.  But does the dark hair absorb more heat?  I have lots of hair to protect my scalp from sunburn.  In the winter a hat keeps my head warmer so in the summer it probably will keep it warmer also.  Many people run with a hat in the summer.

Two week weather forecast for St. George Utah on race day:  low 56 high 82.

Race is two weeks from today.

My New Old Newer Garmin

Kathy had a birthday this week.  She got a new Garmin for her birthday.  She is letting me tryout her old Garmin which is newer than my new Garmin which is old.  Today I decided to do the 4 mile easy run scheduled for tomorrow.  I wore both Garmins and my fitbit.  I was beeping like a smoke alarm with a bad battery.  I will retire my old Garmin and fitbit and move to using only the new Garmin.  I need to figure out how to get the computer to see the new Garmin.

Today was the first day of autumn.  Someone forgot to tell the weather this.  When I ran it was 93 degrees with a heat index of 96.  I am getting used to the heat again.  I was used to it in July.  Then we had some cooler weather in August.  The last couple of weeks have been hot.  Today's run went well.  When I only have 4 miles I am mentally strong.  I even feel good enough to add some strides in the last mile.  I keep the strides controlled and they feel good.  I have noticed that there are a lot of leaves down on the trail.

It is a good think I have long arms to accommodate all this technology.

An Ugly Workout and a New Bathroom

Today was a workout with a warm up then 60 minutes of marathon pace for a mile with a  2 minute jog in between.  This should not be that hard.  It was hot.  It was humid.  My stomach did not feel well.  After the third repeat I had a gut ache and had to go to the bathroom.  I headed to the port-a-pottie at the Al Foster Trailhead.  Then I noticed that the signs on the new bathrooms that said "closed" were gone.  I walked over and found the new bathrooms are open!  They are beautiful.  They are clean and bright.  They have flush toilets and a sink with soap to wash my hands.  I even splashed cool water on my face.  They have an electric light.  This was luxury for a runner.  I continued on my run.  During the fifth repeat the gut ache hit again.  I was a half mile from the bathroom.  I had to walk back to the bathroom because running may have caused soiling of some type.  I considered jogging to complete the miles but this is where mental toughness has to come in.  I did the last repeat then finished the 10 mile workout with a jog.  I was dripping wet when I finished.

The average temperature for September 21 is 78 degrees.  Today was almost 20 degrees warmer than that.

I need to be more mindful about what I eat for lunch when I am going to run a long workout in the late afternoon/evening.  Today I had a whole wheat bagel with hummus and guacamole and a banana. Maybe I should stick to peanut butter.

My legs always feel tired.  I am hoping that after tapering they feel fresh for the marathon.  When I watch the Cardinals they talk about the  pitchers having "dead arm".  I feel like I have "dead legs".  Maybe I need to be sent back to the minor leagues for a while.

Running and math

You don't have to be good at math to run.  Running is just left foot, right foot, repeat.  Math does help.  You can calculate paces.  It helps so you can plan routes of various distances.  I like math and I like running.  It's a great combination.

It is much cooler in St. George, Utah right now that is in St. Louis.  Summer is back.

Because it worked better in my schedule I pushed today's workout to tomorrow.

The aftermath of camping

Jim and I went camping this weekend.  There were consequences.  I got a blister.  Fortunately the blister was on my thumb from paddling my kayak.  It did not affect my running.  We both got a lot of chigger bites.  Jim won the chigger bite contest.  The chigger bites are annoying but do not affect my running.

Today was an easy five mile run.  My original plan was to start at Sherman Beach and run up part of the Rock Hollow Trail.  When I got to the Rock Hollow I realized I would need a bathroom stop so I changed my run to go to the port-a-pottie at the Al Foster Trailhead.  Thank goodness for bathroom stops.  My last mile was the fastest.  I have been running pain free which is wonderful.  Two months ago every step was painful and I doubted my ability to run a marathon.  Now I am feeling good and confident.

My new compression tights came today.  I ordered them to wear for recovery after hard runs.  I was excited to find some that came in a tall size so they actually fit my long legs.

Being Slow

Sometime I am slow.  Sometimes I am really slow.  When I was thinking about my long run Saturday I was analyzing why I felt so bad.  It was hot but not extremely hot.  I was in the sun some and in the shade some.  It should not have been unbearable.  I realized my problem was nutrition.  When I hiked the Grand Canyon in 110 degree heat I knew that hydration was very important.  But I also learned that the body need calories to regulate it temperature.  So in addition to drinking liquid, eating was very important.  The same goes for running in the heat.  My slug sister always plans this out so we have gatorade mid run.  For my 20 mile run I only had one GU pack and 3 chops plus lots of water.   I also had a very light breakfast.   I'm not sure what I was thinking but it wasn't enough calories to keep me going.  I will try to be smarter in the race.  I will be smart by keeping my slug sister close by.

Since I did the long run Saturday and rested yesterday, I ran 5 easy miles today.  I went to Sherman Beach.  I was doing my leg swings when a truck and a SUV pulled in next to me.  A man and a woman got out and were yelling and cussing and throwing things from the SUV to the Truck.  It was weird.  I did not feel comfortable so I left and ran in the subdivision instead.  My legs felt tired but good.

Resting

Today I feel fine after yesterday's 20 mile run.  It took me a while to re-hydrate after the run.  The heat really affected me.  It wasn't all that hot but it was humid and sunny.  Jim and I spent an hour and a half kayaking then we broke camp and  drove home.  It was a nice long weekend getaway to Lake Wappapello.

The Ozark Mountains

We are camping in the Ozark Mountain.  These are not like Colorado Mountains.  They are Missouri mountains.  I started out running the hills.  After 7 miles I found a flat loop near the lake.  I decided to do some repeats there.  I was feeling pretty good until mile 13 when the heat got to me.  My legs felt fine and my breathing was okay but I was getting overheated.  I finished the 20 miles but it wasn't pretty.  I decided to do the long run today instead of tomorrow.  I'm glad it's over.

Today Jim was my hero.  First he put KT tape on my hamstring.  He found a tick on my butt and removed it.  He rode his bike  very slow next to me for most of the run.  I ended my run near the beach on the lake.  He went back to the camper and brought me a cold Gaterade.  He also brought me my water shoes.  We stood in the lake to cool down.  It felt good.  The we had a picnic.  When we got back to camp I took a cool shower.  When I got back to the camp site Jim had hung the hammock for me.  I rested in the hammock.  Jim is my hero.

Jim rode his bike next to me.  I told him it was his job to talk to me and entertain me.  He was mostly quiet.  Conversation:
Jim:. Do you and Kathy talk when you run.
Me:. Yes the whole time.  It makes the run go by faster.
Jim:. What do you talk about.
Me: Everything, running, girl stuff, bodily function, our wonderful husband.
Me:. We talk about our next big race.
Jim:. You two are crazy.
Me:. We are all crazy.  There are just different levels of crazy.

Hiking

Today I did something I rarely do.  I ate bacon for breakfast.  Actually I did two things I rarely do.  I ate bacon for breakfast and I ate ice cream before lunch.  Jim and I went on a hike.  The trail was rugged and hilly and it was hot.  We hiked past the camp store.  It was noon and we bought ice cream before lunch.  It was Jim's idea.  After lunch we rested then kayaked a couple hours.  Fun cross training.

Very hilly five

Today was a 5 mile easy run.  We are at a very hilly state park.  There was nothing easy about it.  Well, the downhills were easy.  There were some tough uphills.  It's nice to run in a new place.

Dirt Trails

Today was an easy 8 mile run.  It was supposed to be slow.  I decided to run some up the Rock Hollow Trail then hit the dirt trail.  I have not been running dirt trails much.  Running trails is a skill.  I have lost my trail legs.  After tripping a couple times I decided that 1) I need to get off the trail before I hurt myself. 2) I need to run dirt trails more to get my trail legs back.  After the slowest mile on record I returned to the Rock Hollow.  I am running pain free lately but after my run I feel some soreness in my hamstring/glut.  I am enjoying the cooler weather.

Easy Run

Today was a 5 mile easy run.  There was a chance of rain at 5 when I usually run after work so I ran at lunch.  I ran in the subdivision.  It has a big hill then rolling hills.  The subdivision is boring and there is no shade but it is convenient and saves me driving time.  Since it was just a 5 mile run and it was not hot I did not bring water with me.  I was pretty thirsty by the end of the run but I made it.  My first mile was slow running up the hill.  Legs felt tired from the half marathon but good.  Running is a very good stress reliever.  I needed the run today.

The day after

Today I feel really good after the half marathon yesterday.  No aches or pains.  I walked and did some stretching.  I wore compression shorts and calf sleeves all day and I feel good.  I am happy that at sixty-one I can still wear spandex without embarrassing myself.  I hope that when I get to the point where I should not wear spandex that someone tells me.  At that point I will only wear baggy sweats.  The only part of me that is a mess is my toenails.  My shoes fit right but my toenails have taken a beating.  I could never get a job as a foot model.

Go Girl Half Marathon - Overland Park, Kansas

This morning we got up early for the half marathon.  Our mile splits were all over the place.  We never got into a rhythm.  We ran well enough for age group finishes.  In the end we were pleased with our performance.  If we want to run a really fast half we need to train and taper for a half.  We ran 18 miles last weekend and 10 miles and Wednesday.  That did not leave us rested for the half but will make us stronger for the full marathon.

The finisher's medal was huge and heavy.  The award medal was also heavy.  

We had talked about running another 5 or 6 miles after the race.  Neither one of us were feeling it. We decided to let our aches heal instead of stressing them more.

Race Comments:

Smoothies are refreshing after a race.

Pulled pork and nachos do not look appealing after a race.

It is good to take toilet paper with you in case they are out.

You can make better time when running straight down a road.

Saturday and Free Lemonade

I did not post on Saturday.  I was busy driving to Kansas with my slug sister.  We went to Overland Park to run the Go Girl Half Marathon.  We walked from the hotel to the expo.   It was a bit farther that we anticipated.  We decided we would drive to the race.  After the long walk we stopped into a place called Rock and Brews for a lemonade because we were thirsty.  We drained a Gatorade on our walk there.  The waiter told us the lemonade was on him - no charge.  He even brought us refills.  Either he thought we were cute or he thought we were going to die of thirst in the restaurant.

We went to an Italian Restaurant for spaghetti on our walk back to the hotel.  Early to bed to get ready for the race.

Easy is getting easier

Today was a 4 mile easy run.  I met Kathy at the trail.  Running is always easier with Kathy.  Running is easier in the cooler weather.  The easy runs are getting easier.  We were running at a fast pace for an easy run.

Today is time to pack for Kansas City.  I saved my packing list from Cincinnati.  Sunday should be a great day for a race.

Cross Training

Today was either cross training or an easy three mile.  My legs were tired.  Monday was a 5K race, Tuesday was 5 easy which I probably ran too fast, and yesterday was 10 miles easy.  When given the choice to run or not run I usually run.  Today my legs needed a rest.  I did my runners yoga and exercises.

Today I signed up for the Castlewood Cup.  Jim and I have run this race for several years.  I signed up for the 10K.  I considered the 20K but Jim prefers the 10K and I prefer to run with Jim.

Cruise Control

We have a new car.  It has cruise control.  I set the cruise and it stays that same speed.  If it gets too close to the car in front of it, it will slow down to keep a safe distance.  It cruises along at a consistent speed.

I have been running pain free lately which is delightful.  On easy run days I cruise at a comfortable pace.  My running has no cruise control.  I am slower uphill and faster downhill but even the flats are not consistent.  Today the original schedule had a workout but since the half marathon is this weekend we changed it to 10 miles easy.  I listened to James Taylor music while I ran.  It is nice music for an easy pace.

I feel more comfortable at a slightly faster pace than I had been running.  I think it is because the weather is cooler.  The heat really slowed me down.

I did my yoga cool down.  I bought some new Epsom salt lotion.  I still feel some tightness in my hamstring after a run so I am being cautious.

Easy run and cool weather

A cold front came through last night with some rain.  Today was delightfully cool and perfect for running.  When I saw the marathon plan and thought about having to train through the hot summer months I was worried.  It has not been bad at all.  We a hot July but a very nice August and September so far is looking good.  I am very good at sweating through the hot runs.

Today was a five mile easy run.  I ran it much too fast.  I don't know what I was thinking.  I forgot that I raced a 5K yesterday.  I am not good at pacing.  The hamstring was tight tonight.  I did my yoga stretching and foam rolling.

Jim made me a chocolate chip cookie with ice cream after dinner tonight.  It probably had more calories than my run burned.

JCC Labor Day 5K

Today was the JCC Labor Day 5K which was also part of the Senior Olympics.  It was warm this morning.  This course is quite hilly.  They advertise it as the "hilliest most difficult 5K in St. Louis."  I don't know if that is true.  It is hilly but it is not all that bad.  I am still racing conservatively to save my hamstrings.  I finished in 28:37 which was a 9:14 pace.  This was good enough for first place in my age group.  I was happy.  I was still tired from the 18 mile run on Saturday.

Jim also ran.  He has not been running at all.  Last time he ran with me he didn't even make it a mile before his hamstring acted up.  He finished 2nd in his age group at a 9:55 pace.  He is an amazing athlete.

I met a couple who were in their 40s.  They were doing the marathon in every state thing.  They had done 46 and were heading to Idaho next month for their 47th.  They ran the St. George Marathon in 2009.  They said they like it.  The year they ran it was the hottest that it had ever been for race day. It was 60 degrees at start and 90 and the finish.  They said it starts in the dark and a small light would be useful.

I did my runner's yoga when I got home.  Running is feeling good.

Changes in Attitude

Six weeks ago I was doubting myself and my ability to run a marathon.  My hamstring/glut were affecting my run so much I didn't know if I would be able to complete a marathon.  I thought a BQ was out of the question.  I thought a PR was a long shot.  The only sure thing was a BM.  Since then I  have had chiropractic visits, done exercises and yoga and been very careful not to re-injure.  I am feeling so much better.  I have had a change in attitude.  Now I think that a PR is a possibility and if it is a perfect day then a BQ could happen.  The BM is still a sure thing.

Since I moved the long run to yesterday I took today as a rest day.  Jim and I hiked the River Scene Trail in Castlewood up the bluff, down the stairs and along the river.  It was a nice day and the park was very busy.  This evening we had dinner with my parents and took a walk with them on trails near their home.

My fitbit died.  I am used to knowing how many steps I have taken each day.  I ordered a new one which will come in next week sometime.  I feel lost without it.

A New Route

Today was an 18 mile long run.  It was 50 degrees when I got up this morning.  Kathy and I started out wearing long sleeves.  It wasn't too long before we were in tank tops.  It was a beautiful day for running.  We did a big circle which was mostly on trails with a little street and sidewalk running.  Kathy makes any run fun.  The route had convenient bathrooms and opportunities to fill water bottles.

I tried out my new hydration belt and I liked it.  Kathy bought us some peanut butter flavored GU.  It was quite tasty and I felt it gave me added energy.  I felt good on the whole run.  I felt stronger than I have in a long time.

One week until the Go Girl Half Marathon.  Five weeks until the St. George Marathon.  I love having a plan.

Microwave

Yesterday our microwave broke.  Jim was cooking broccoli and it made a weird noise and smelled bad.  He ended up roasting the broccoli in the oven.  Tonight he claimed that he could not cook dinner without the microwave and that we had to go out to eat.  We do have a stove, oven, toaster oven and barbecue that are all in working order.  We went to Pasta House.  I was in the mood for pasta before my long run in the morning.  Every time we go out for pasta I think about the little Italian Restaurant Kathy and I ate at in Cincinnati.  We will never find another restaurant quite like it.

After dinner we went shopping and looked at microwave ovens.  We didn't find exactly what we were looking for but we did find what we don't want.  I did find a new waist pack for my water bottle.  I am excited to try it out for my run tomorrow.  I think it won't jiggle around so much and it has a bigger pocket for my chomps, keys and necessities.

Today was a cross training day.  I walked, did yoga, and Myrtle exercises.

Things I am good at

There are things that I am good at, thing that I am okay and and things that I am challenged with.

I am okay at running.  I am not very good at pacing.  Today during my recovery run it occurred to me that I am very good at something.  I am very good a sweating.  I am great at sweating.  It is good to excel in something.

Workout #10

Today was Workout #10.  There are only three more workouts on the schedule.  Only 37 days until the marathon.  Only 11 days until the half marathon.

Today's workout:

I started at Sherman beach and did the 2 mile warm up.

Next the plan called for 5 times 1000 at 10k pace.  I am really bad at keeping paces.  I turned up the Hamiton Carr Trail to run toward Rockwood Reservation.  I did my first couple repeats.  Then I saw the track at the middle school and decided to do repeats on the track.  I quickly remembered how boring running on a track is especially when I am by myself.  There were kids having soccer practice on the field but I was the only crazy one running circles around the track.  The track being black soaks up the heat from the sun all day.  Then the heat radiates back to the runner.  It was hot.  After two repeats I had enough of the track and headed back to the shaded trail for the last repeat.

The workout ended with a three mile cool down.  My legs were tired at the end.  

When I run at the end of my work day but before dinner I feel like I am running out of fuel.  Today it occurred to me when I was done that I should have eaten a Shot Block at some point.

Addicted to Garmin

Today I went for my 5 mile easy run.  When I got to the Sherman Beach trail head I realized that my Garmin was home being recharged.  I know the trails well so I know where to run for 5 miles.  Based on my watched I averaged about a 10:30 pace for the five miles.  I even felt like I was cruising for some of the run.  I am addicted to my Garmin.  I am so used to running with it.  I started at Sherman Beach.  I am happy to report that at about 2 miles from Sherman Beach near the railroad tracks they have worked on the trail where the gravel was very deep and there were ruts.  It is much better.

Today my son-in-law came into town.  We are handing our old car down to him and our daughter.  He told me he is going to train for the Tobacco Road Marathon in North Carolina.  Last year he trained but due to a knee problem had to change to the half marathon.  He wants to complete the marathon.  It is a flat route mostly on a shaded trail.  It sounds really nice.  If I went to NC to run that with him in March and if I run the December Wildwood Trail Marathon that would make 4 marathons in less that 12 months.  Am I crazy?  Wait.  Don't answer that.

Rest Day Monday

Mondays are rest days on the training plan.  It is good to rest after a long run.  I have felt I really need to rest.  When I was training for Cincinnati I was not injured.  Runs felt better and stronger.  Now I am trying to train and not injure myself further.  Yesterday during my long run I had a brief feeling of cruising.  When I get the cruising feeling I get in a  zone and feel like I can run forever.  That feeling lasted about five minutes then I started feeling little aches.

I am happy that I can run.  Running is always better than not running.

A 5K and a Long Run

Today the plan had a 17-18 mile long run.  For Mother's Day Jen gives me a race that we do together.  It is so much fun to race with Jen.  The last two years we picked the I Love Forest Park 5K.  The race was this morning.  We started with a warm up.  I didn't turn my watch on for the warm up.  It was about a mile.

My goal for the race was not to hurt myself by trying to go too fast.  With this in mind it was the most comfortable 5K I have ever done.  The course was in Forest Park.  It was not too hilly.  Mile 1 was at a 9:05 pace.  Mile 2 was 9:17 pace.  There was a hill in this mile and I also stopped and got a cup of water and walked a little while I drank the water.  Then mile 3 was 8:44 pace.  I think it was the only 5K I have ever done where the last mile was the fastest.  It was also the only 5K I have ever done where I felt really good at the end.  Overall pace was 8:59.  I was really happy with this.  I was not trying to go too fast.  I won my age group.  Jen did great too.  She took of 5 weeks this summer when she was on vacation and has just been running slow lately.

With my warm up and race I still needed 13 - 14 miles today.  I wanted to run somewhere other than the Al Foster.  I went to Valley Park and ran the Greenway Trail.  There is a lot of shade and it is mostly flat.  There are also multiple bathroom opportunities.  I kept it slow because my legs were tired from the 5K.  I ran 13 more miles.  Jim brought his bike and rode.  He was got tired of waiting for me and rode his bike home.  When he rode by he filled my water bottle.  He is my hero.

Cross Country, Cross Training, Crosswords

This morning I went to Castlewood State Park to watch high school cross country.  It was the Parkway quad meet with the four Parkway high school competing.  Jen coaches so I got to hang out with her.  It was fun to watch the high school athletes.

Things I observed:

• The runners that start out the fastest usually are not the first to finish.
• There are a lot of different running styles.
• Sometimes high school kids walk during races 
• I could compete with the Junior Varsity Team

After I got home Jim and I went for a 14.6 mile bike ride.  Today is a cross training day.  The bike ride felt good.  It's nice to have cool weather in August.

Then I sat on my screen porch and worked a cross word puzzle.

A little faster

Today was an easy run.  I decided to try to make my easy run a little faster.  My easy runs have been very,  very slow lately.  Dr. Lauren told me to try to increase cadence but not increase stride length.  I don't have a fancy watch the measures cadence but I can move my legs a little faster.  I feel I have turned a corner and am feeling better.  Still not ready for strides but much better.

Definition of running friend:  Someone who makes three hours of running seem fun.

My stuff

We watch a lot of Cardinals baseball in our house.  We watch them win.  We watch them lose.  We watch them when they are great.  We watch them when they look like a little league team.  Any way we watch them, we love our Cardinals.

They always talk about pitchers and whether they have their "stuff".  I'm not sure what that stuff is but when they have it they are good.  A lot of time when they don't have their stuff they end up on the disabled list.

I have not had my stuff lately when running but I'm trying to find it again.  I am feeling better and trying not to lose the small amount of stuff that I have.  Today was a cross training day.  I think rest and cross training is helping me get my stuff back.

Workout #9

Today was workout #9.  There is a reason it is called a workout.  It is not easy.  It is work.  Hard work.  I did not do the workout last week because my hamstring and glut were not having it.  I feel much better this week so I did the workout with caution.  I am still not 100%.  The workout was 1 mile warm up then 3 miles at marathon pace then one mile jog then 3 miles at marathon pace then one mile cool down.  I kept the pace controlled and felt good.

Jim went with me.  I told him it was a 9 mile work out but he still came along.  After .87 miles he said his hamstring was hurting and he walked back to the car. He is smarter that most runners because he know when to quit. He picked me up later.  In the mean time he went to Jack in the Box to pick up dinner.  I vary rarely eat fast food.  I have not had Jack in the Box for years.  He saw a commercial for chicken sandwiches which he thought looked good.  They were good.  I even ate the bacon which I usually don't eat.  Then I treated my self to a glass of red wine and a piece of dark chocolate.  That was my reward for hard work.

My runs start with the Myrtle exercises.  I do the ones where I have to lay on the floor or on hands and knees at home.  Then when I get to the trailhead I do the exercise where I swing my legs.  Then I run.  After I get home I do a 20 minutes yoga for runner cool down.  After that sometime I ice my hamstring and glut.  I have felt much better running the last week.  I'm still not ready for strides.

Thought for the day;  "Life is all about finding people who are your kind of crazy."

Running in the Rain

Today the plan had a 6 mile easy run.  I am busy in the evening so my plan was to run before work.  Woke up at 6 a.m. and it was raining.  It was still raining at 6:30.  More rain at 7.  I abandoned the before work idea because I had a conference call at 8:30.

Lunch was my only option.  I did an easy 6 miles in the subdivision.  My goal was to run without hurting myself.  Every time I start feeling better I try to add speed too early and then I tweak my hamstring again.  Today I took it slow and easy and felt good afterward.

Jim went to the chiropractor today.  Jim, Kathy and  I are all seeing the same chiropractor.  He told me about this conversation:
Jim:  Sunday I went for a run with Jean and Kathy.
Dr. Lauren:  How did it go.
Jim:  Jean was feeling good.  Kathy's back was hurting,  My hamstring and knee where hurting.  I don't think Kathy's back will feel better as long as she keeps lifting up her big dog.
Dr. Lauren:  Lifting up her dog?  It's amazing the things you learn when you talk to friends and spouses.

Eclipse

Today was a rest day.  It was a good day for an eclipse party with my slug sister and the slug husbands.  The eclipse was amazing.

Thoughts from yesterday's long run:
A sports bra that is comfortable for a short run in not necessarily good for a long run, especially when it is hot and sweaty and the wet bra rubs with every movement.

Mole skin is a great aid for blisters.  I had a blister between the second and third toe and mole skin helped it heal.

I love my new Camelback insulated water bottle.  It kept my water cool.

I feel pretty good after yesterday's long run.

Long and Slow

Today the schedule had a 20 mile run.  I did not want to overdo things with my glut/hamstring.  My plan was to meet Kathy and do an easy 6 miles.  This was what Kathy was doing with her back issues.  Jim joined us and quit after 6 miles because his hamstring hurt.  I was feeling okay so I decided to continue by myself.  My plan was to do a walk/run with emphasis on the walk for 4 hours.  If running hurt then I would walk.  If walking hurt I would go home.  I did 20 miles in 4:17 which was a 12:51 average.  My hamstring felt good with only a few twinges.  My glut still hurts but it was not too bad.  Walking is fine.  When I got home I had lunch then did a 20 minute yoga for runners cool down.  I actually feel better now than I did before the run.  The glut is still painful at time but slow running is okay.  The worst thing is sitting on my glut.  I feel best if I am standing, walking or laying down.

This was a great run for my mental health.  I was getting worried that I would not be able to complete the race.  This gave me confidence that I can go the distance.  I know and accept that it may not be speedy but I can do it.

More Cross Training

I like having a plan.  When I did not have a plan I felt lost.  I have a plan but my body is not cooperating with the plan.  I have had to modify the plan.  I don't like going off plan so much.  I have been cross training for a few days but I don't feel like it has helped much.  Tomorrow I will try to run.  If I cannot run I will walk.

Car Shopping

Jim has been car shopping.  He had done a lot of looking and test driving.  He brought several cars home to show me.  I am not a car person.  My car requirements - when I turn it on it should start, when I push the gas pedal it should move, it should heat in the winter and cool in the summer.  I also like a radio.  Besides that I really don't care what the car looks like or what kind of bells and whistles it has.

In a moment of weakness I agreed to go with him to look at two cars after dinner.  I figured we could go look at them and I could be home in time to work out.  I decided to rest my legs and cross train for a few days.  We test drove a black car and a blue car.  I think one was a Toyota and one was a Honda.  Did I mention I am not a car person.  Jim decided to buy the black one.  We didn't get home until 9:30.  By then I was exhausted and wanted to go to bed but I did a 30 minute aerobic workout on the elliptical then I did my Myrtle exercises.

Discussion at the car dealer:
Jim:  This car has heated seats.  Now you will have a fancy care like Kathy.
Me:   I am not trying to keep up with Kathy.
Jim:  But now you will have a nice car.
Me:  I don't really think Kathy cares that much about fancy cars.  I think Jeff cares what kind of car Kathy drives.  Kathy just cares if the car will get her to the running trails.

Thunderstorms

Today the plan had a 9 mile workout.  My plan was to do an evening workout.  There were thunderstorms in the evening.  I decided to move the 9 mile workout to tomorrow.  Tonight I spent 40 minutes on my elliptical trainer, did my Myrtle Routine and some easy yoga stretches.

I went to the chiropractor today.  My hips are aligned, my legs are the same length and I am feeling better.  However, I am not 100%.  I think that I have some soft tissue injury that will just take time to heal.  Training for a marathon is delaying that healing process.  I need to decide if it would be best to cross train and take a rest from running and try to let the healing process take place.  The chiropractor said that running in a pool is good cross training.  I like running.  I don't like taking a break from running.

Easy Run

I ran this morning before work.  When I do a short run before work I usually have a small glass of orange juice and nothing to eat.  Today I felt like I was running out of fuel by the end of the run.  Today's schedule was a four mile easy run.  I ran in the subdivision.  I ran negative splits:  11:45, 10:41, 10:19, 9:53.  

Advantages of running in the subdivision:
I save  time by not having to drive anywhere.
I get to see the neighborhood dogs.
Home is close in case I need the bathroom.

Disadvantages of running in the subdivision:
No shade.
Have to do laps to get miles in.

When I was running a thought popped into my head.  Did I pay Kathy for the change in air fare?  I don't like owing people money.  I really don't like owing people money.  Note to self:  look at the checkbook and see if I wrote a check.

Resting

I have been taking my rest day seriously.  My body probably needs more rest than I am giving it.  I am trying to stick to the plan to get stronger and keeping the workouts a little slow so I don't over do it.  It's a balancing act I am trying to maintain.  I feel pretty good after yesterday's 20 mile run but my legs are tired.  I did do my Myrtle Routine today.

17 Mile Long Run

Today was a 17 mile long run.  Neither Kathy or I felt great.  We went to Route 66 State Park which is flat and ran 7 loops to get in 17 miles.  Each loop was about 2.45 miles.  Here is our workout
Loop 1 - very easy running
Loop 2 and 3 - 4 minute run/1 minutes walk
Loop 4 and 5 - 2 minute run/30 second walk
Loop 6 and 7 - 9 minutes run/1 minute walk
It was a beautiful cool morning.

Things I learned on this run:
30 seconds is not very long.
Even if I don't feel great having my slug sister by my side makes a run fly by.

We finished strong with our last 5 miles being the fastest.

Only 4 weeks until the Half Marathon and 8 weeks to St. George.

Running With Jim

This morning Jim went with me for my easy 5 mile run.  He has been out West hiking in the mountains the last week and a half.  He said his lung hurt during the run because they are not used to all this oxygen.  We kept it slow which is the only thing I am good at these days.  Today we were faster than a 4 year old riding a bicycle, a turtle on the trail and a rock.

Cross Training

Today was cross training Friday.  I did my Myrtle routine, some runners yoga and walked around the art museum.  I also went to the chiropractor where I saw my slug sister.  We were on the rolling beds at the same time.  All we needed was a glass of wine.

Ugly Easy Run

Today was a 5 mile easy run.  My plan was to run before work because I had plans in the evening.  I woke early and realized it was only 12 hours since my 9 miles workout last night.  My legs were not feeling good.  I decided to run at lunch.  My legs were not feeling much better.  I switched it to a walk/run.  It was ugly but I did it.  I forgot my Garmin which is a good thing because I would have been depressed to know I was moving slower than a snail on tranquilizers.

Workout #7

Today was workout #7.  I had three goals:

1.  Don't poop my pants (my stomach was not feeling well all day)
2.  Don't go too fast and overly stress hamstring and glut.
3.  Run 9 miles with 5 half mile repeats kind of fast

I took my Camelback because I was going to run 9 miles and needed plenty of water.  I decided I like my waist pack better with the water bottle.  Note to self:  when wearing the Camelback wear a shirt that covers the shoulders.

Warm up was 3 miles.  I ran from Sherman Beach to the port-a-pottie.  Then I did my half mile repeats at the end of the trail.  I had to make another bathroom stop between repeat 4 and repeat 5.  My legs felt tired.  I gradually eased into the repeats.  My hamstring is good but the glut still bothers me.  I kept the pace controlled so I wouldn't hurt myself further.

I accomplished all three of my goals.  I did not poop my pants (thank goodness for port-a-potties).  I felt some strain in my glut but did not further injure it.  I ran the 9 miles.  The repeats were not fast but I did them.

When I was in the port-a-pottie there was a woman and little girl that went into the second pottie.  There are two units right  next to each other so you can hear conversations.  Here is what I heard:
   The mother:  It's going to stink in there
    Little girl:      There is poo poo way down there
   The mother:   Don't fall in
   Little girl:      I promise I won't fall in.  It's a long way down.
   The mother:   Just don't fall in.
   Little girl:       I can't reach the toilet paper
   The mother:   I will get it for you
   Little girl:     This is not very good toilet paper.

These people did not realize that a port-a-pottie is a bonus for a runner and it's a luxury to have toilet paper.